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  The Easy 5-Ingredient Ketogenic Diet Cookbook

  The Easy 5-Ingredient

  KETOGENIC DIET

  Cookbook Low-Carb, High-Fat Recipes

  for Busy People on the Keto Diet

  JEN FISCH

  Copyright © 2018 by Jen Fisch

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  ISBN: Print 978-1-939754-44-8

  ual, organization or website is referred to in this work as

  eBook 978-1-939754-45-5

  TO MY KAIA BEAR,

  MY DAUGHTER &

  CHIEF TASTE TESTER

  CONTENTS

  Bul etproof Coff ee, page 19

  Introduction  viii

  ONE Simple & Easy Ketogenic Cooking 1

  TWO Smoothies & Breakfasts 17

  THREE Hearty Soups & Salads 41

  FOUR Side Dishes & Snacks 65

  FIVE Fish & Poultry Entrées 89

  SIX Pork & Beef Entrées 113

  SEVEN Desserts & Sweet Treats 139

  EIGHT Sauces & Dressings 163

  Appendix A: The Dirty Dozen

  and the Clean Fifteen  177

  Appendix B: Measurement Conversions  178

  References  179

  Resources  180

  Recipe Title Index  181

  Recipe Type Index  184

  Index  185

  Introduction

  WHAT ON EARTH IS KETOSIS? WHAT IS A MACRO, AND HOW DO

  I MEASURE IT? I DECIDED TO TRY THE KETO DIET, AND I AM SO

  GLAD I DID.

  I’m so happy you’ve decided to explore the

  that I cut sugar out of my diet. This was the

  ketogenic way of eating with me.

  first time I had thought about the connection

  Following a keto diet has helped so

  between food and auto immune disorders.

  many people. The keto diet is a super-low-

  I followed his advice, started on a low-

  carbohydrate diet that includes a high

  carb diet, cut out sugar, and saw relief within

  level of healthy fats and a moderate level of

  weeks. I noticed a definite decrease in the

  protein. My journey with low-carbohydrate

  inflammation in my joints as well as in my

  eating began over a decade ago, at the

  skin, which had been angry and red. This

  recommendation of a doctor I was seeing for

  started me on a path of discovery, learning

  acupuncture. When I was 18 and 19 years

  more about how my body reacts to various

  old, I was diagnosed with two autoimmune

  foods and finally finding an eating plan that

  disorders: psoriatic arthritis and psoriasis.

  could help me feel like my best self.

  I was looking for ways to alleviate pain and

  For many years I followed a mostly

  inflammation, and the doctor recommended

  low-carbohydrate eating plan, but I also went

  vii

  through periods where I “fell off the wagon.”

  recipes (and everything else in my life) as

  Then, a few years ago, I started having more

  simple as humanly possible. In my experience,

  autoimmune issues again. My doctors thought

  you do not need a lot of exotic ingredients and

  perhaps I had Crohn’s disease, but they

  a cupboard full of special oils to whip up

  weren’t sure. After many tests and not a lot o

  amazing keto meals.

  f answers, I decided to go back to experiment-

  The recipes in this book will help satisfy

  ing with food to see if I could help heal myself.

  cravings you will have for those high-carb

  I started by eating high-quality foods (organic,

  favorites you used to eat pre-keto. Having

  grass-fed, etc.) but with gluten-free carbs. I

  those cravings is super normal. Most people

  saw some improvement with my issues, but

  have eaten a high-carbohydrate diet their

  I just felt sluggish, and after six months of

  entire lives, so it is definitely an adjustment

  following that plan, I had gained weight

  to go keto. But I encourage you to stick with it.

  thanks to those tasty gluten-free treats that

  My 5-ingredient recipes have made my

  are so readily available these days.

  life easier. For this book, I created as many reci-

&nbs
p; Then I came across the ketogenic diet.

  pes as I could that can be made in 30 minutes

  At first, it seemed like the induction phase to

  or less. Who has the time these days to spend

  the Atkins diet, but I liked the idea of eating

  hours preparing a meal? The recipes are full of

  real foods, lower in protein, with a focus on

  flavor and healthy fats. You’ll be cooking with

  healthy fats. I had never heard of “keto” at

  natural, wholesome ingredients that are easy

  the time, and like many people, I felt a little

  to find and that are affordable. There is no need

  confused and overwhelmed by the new keto

  to go to five different grocery stores just to hunt

  terms. What on Earth is ketosis? What is a

  down a bunch of unfamiliar ingredients. My

  macro, and how do I measure it? But I decided

  recipes make keto easy!

  to try the keto diet, and I am so glad I did.

  Come along with me as I guide you on your

  Immediately I loved the challenge of cre-

  keto journey. I know you can do it. I’m excited

  ating keto-friendly meals that were quick and

  to show you all the super-delicious ways you

  easy, and also delicious. I am a single mom,

  can make my easy, 5-ingredient, keto-friendly

  and I work full time. I also have an extremely

  recipes. Let's start cooking!

  busy teenage daughter, so I like to keep

  INTRODUCTION ix

  ONE

  SIMPLE & EASY

  KETOGENIC COOKING

  What I love most about the ketogenic lifestyle is how easy it is,

  both when cooking at home and eating out. The recipes in this

  book are simple and use familiar foods. I will show you how to

  turn everyday, easy-to-find ingredients into keto-friendly meals

  that are delicious and full of the healthy fats your body will use

  to fuel itself. The most important step in starting the keto diet

  is just starting! Don’t feel intimidated: I will walk you through

  everything you need to know!

  1

  HOW THE KETO

  The benefits of a ketogenic diet are vast,

  and each person has their own reason for

  DIET WORKS

  embarking on a keto journey. For me, I was

  focused on reducing inflammation in my

  body. Removing sugar, which is extremely

  Starting a new eating plan can be over-

  inflammatory, and carbohydrates has been

  whelming. I know when I first started

  life changing. Enabling your body to be in

  researching the ketogenic diet online, the

  nutritional ketosis can be helpful for condi-

  materials available were confusing, and I

  tions such as obesity, epilepsy, neurological

  felt like I was back in science class. But at

  conditions, and more. Being a fat burner

  its core, “keto” is focused on eating a diet

  instead of a sugar burner may also boost your

  full of healthy fats, mixed with proteins and

  longevity. It seems like every week there are

  very few carbs. Ideally, the carbs you do

  new studies supporting the keto lifestyle.

  eat will come mainly from vegetables. Your

  When starting a ketogenic diet, you

  body will switch from burning sugar and

  may encounter new terms and have some

  carbs for energy to burning fat/ketones for

  questions:

  energy. This process is called “ketosis,” and

  it puts you in the optimal state for burning

  What is ketosis?  Drastically restricting

  body fat and losing weight. But weight loss

  carbs and sugar in your diet puts your body

  is not the only benefit to the keto plan.

  into a state of ketosis, which is when the body

  Mental clarity, reduced inflammation,

  burns fat (ketones) instead of glucose (carbs

  and increased energy are just some of the

  and sugar). When there are very few carbohy-

  other benefits.

  drates in the diet, the liver converts fat into

  When you are first beginning the keto diet,

  fatty acids and ketone bodies. The ketone

  you may find yourself eating more to feel full.

  bodies pass into the brain and replace glucose

  But quickly, as you become keto-adapted,

  as an energy source. This elevated level of

  you will find that you are often not hungry at

  ketone bodies in the blood is known as keto-

  mealtime. It is important to learn to listen to

  sis. You can often achieve a state of ketosis

  your body, and if you are not hungry, you don’t

  within the first week of starting a keto diet,

  need to eat. I continuously remind myself of

  which is the first step of eventually becoming

  this lesson. When I am at work, I often feel

  keto-adapted, which can often take about a

  like I need to eat at noon when everyone goes

  month to achieve.

  to lunch. However, on the weekends, with-

  out such a schedule, I can often go until 2 or

  What are macros, and why are they

  3 p.m. before eating. Allow your body to guide

  important?  When you first start a keto

  diet, you will want to calculate your “mac-

  you, but always make sure you are drinking

  ros” and track them every day. Macros, or

  plenty of water and getting the proper intake

  macronutrients, are the major nutritional

  of electrolytes.

  2 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  elements that make up the caloric content

  Is eating that much fat good for you?

  of your food—protein, carbohydrates,

  Eating 70 to 75 percent fat on the keto diet

  fat, plus some minerals. The Centers for

  probably seems a little crazy when you are

  Disease Control and Prevention states that

  used to a typical high-carb, low-fat diet.

  the typical American diet is about 50 per-

  In fact, when I first started on the keto

  cent carbohydrates, 15 percent protein, and

  plan, I found it easy to quit carbs but much

  35 percent fat. In contrast, the structure

  more difficult to hit my recommended fat

  of a typical keto diet is closer to 5 percent

  amount every day. The most important

  carbs, 20 to 25 percent protein, and 70 to

  thing to remember is that you want to eat

  75 percent fat.

  high-quality fats; not all fats are created

  To find the best macros for you, you can

  equal! High-quality fats like grass-fed

  go on Google and search for “keto macro

  butter, ghee (clarified butter), grass-fed meats,

  calculator.” The macro calculator will ask you

  organic full-fat dairy, avocados, macadamia

  to enter information (height, weight, activity

  nuts, and salmon are examples of the kinds

  level, goals, etc.), and based on that informa-

  of fats you want to consume. You should

  tion, it will suggest your keto macros. The

  avoid low-quality fats like vegetable or

  macros represent the upper limit of your ideal


  canola oils. You will notice that on the keto

  nutritional intake for each day. Macros will

  plan, you won’t be hungry as often because

  be broken down into calories, fat, protein, and

  the high-quality fats will keep you satisfied

  carbohydrates. If weight loss is your goal, it

  and feeling full.

  is often recommended that you stay under

  20 net carbs per day, which is my daily goal.

  What is intermittent fasting?  Intermittent

  fasting (IF) can be adopted as part of a keto-

  I use the free Carb Manager application to

  genic lifestyle. I typically eat all my food for

  track my food. You can set the preferences

  a day within an eight-hour “eating window,”

  to net carbs.

  which for me is typically between noon

  Some people monitor their total

  and 8 p.m. This leaves 16 hours in the day

  carbohydrates while on the keto diet, and

  where I am intermittently fasting, but I am

  some follow net carbs; it is a personal deci-

  sleeping for a good portion of that, which

  sion. I count net carbs, which basically means

  makes IF pretty easy to achieve. During

  that you subtract the insoluble fiber content

  the IF time period, I drink Bulletproof

  from the total carbs because fiber is a car-

  Coffee (page 19) which is allowed on the

  bohydrate that your body cannot digest. For

  Bulletproof Intermittent Fasting protocol,

  example, ½ cup of cauliflower has 2.65 grams

  and water, but I don’t consume any solid

  of carbohydrates and 1.2 grams of insoluble

  food. The Bulletproof Coffee curbs my

  fiber. So you subtract the fiber from the total

  appetite because of the fat content in the

  carbohydrates, and the net carb content of

  grass-fed butter and Brain Octane Oil. The

  that serving is 1.45 grams.

  longer you are on the ketogenic diet, the less

  SIMPLE & EASY KETOGENIC COOKING 3

  hungry you will become in general, because

  electrolytes are out of balance, you will feel

  the higher amount of fat you are eating will

  tired or just “off.”

  satiate you.

  Manage your electrolytes to minimize

  What is keto-adapted?  Most people reach

  the “keto flu” when you are first starting

  a state of ketosis within a couple of weeks

  keto.  When you begin to follow a ketogenic