Keto5Ingredient_9781939754448.indb Read online

  Pistachios

  Chestnuts

  Water chestnuts

  Grapes

  Gooseberries

  Winter squash

  Pistachios

  Winter squash

  Hone

  Gr

  yde

  apes w melon

  Yams

  Honeydew melon

  Yams

  SIMPLE & EASY KETOGENIC COOKING 9

  Food processor  I use my food processor

  KETO PANTRY

  a lot for making these recipes. I have a small

  one, the Cuisinart Mini-Prep, because there

  ESSENTIALS

  are only two people in my household. It costs

  about $40, and I use it all the time.

  It is wise to have a well-stocked pantry when

  you are cooking keto meals. You do not need

  NICE TO HAVE

  any exotic cooking ingredients; you just need

  to have the basics. Each recipe in this book

  Mixer  I use an electric hand mixer I’ve had for

  has only 5 main ingredients, but the following

  years, but if you have a countertop mixer, that

  5 basic cooking staples do not count toward

  is an awesome tool. A mixer is particularly

  those ingredients.

  helpful for making desserts. If you don’t have

  either, you can also use a whisk and get a great

  KETO COOKING STAPLES

  arm workout at the same time.

  1. Pink Himalayan salt

  Kitchen scale  I do not have a kitchen scale,

  2. Freshly ground black pepper

  but I know it is a key item for many people

  3. Ghee (clarified butter, without dairy;

  who are trying to lose weight on keto. They

  buy grass-fed if you can)

  use it to measure portions, especially for meat

  4. Olive oil

  and other proteins.

  5. Grass-fed butter

  Immersion blender  This tool is very handy

  In addition to these 5 staples, there are

  for quickly blending soups and sauces right in

  10 key perishable ingredients you will want

  the pan or bowl, instead of in a food processor

  to always have on hand. I recommend that

  or countertop blender.

  you purchase organic/all-natural whenever

  Rolling pin  If you have a rolling pin, it

  possible.

  will come in handy for making dishes like

  pinwheels. If you don’t have one, I have also

  KETO PERISHABLES

  used a wine bottle and it worked just fine!

  1. Eggs (pasture-raised, if you can)

  Basting brush  I like using a basting

  2. Avocados

  brush with olive oil so that you don’t dump too

  3. Bacon (uncured)

  much, but if you don’t have one, you can also

  4. Cream cheese (full-fat; or use a dairy-free

  use a leafy green or paper towel instead.

  alternative)

  5. Sour cream (full-fat; or use a dairy-free

  Cooling rack  For several of these recipes,

  alternative)

  I transfer a finished dish from the oven to a

  6. Heavy whipping cream or coconut milk

  cooling rack. If you don’t have one, setting

  (full-fat; I buy the coconut milk in a can)

  your hot dishes on trivets or pot holders will

  work, too.

  10 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  7. Garlic (fresh or pre-minced in a jar)

  Brain Octane Oil is one of my keto secret

  8. Cauliflower

  weapons because it is a very easy way to add

  9. Meat (grass-fed, if you can)

  high-quality fats to anything you eat. One

  10. Greens (spinach, kale, or arugula)

  tablespoon of the oil has 14 grams of fat, no

  flavor, and no smell. I use Brain Octane Oil in

  In addition, the following are some of

  my Bulletproof Coffee, often called “butter

  my favorite products that I always keep in

  coffee,” and there are many other ways to

  my kitchen. Some are staples and some are

  use it.

  snacks or sweet treats. In the Resources sec-

  tion, I tell you where to find these products.

  Bulletproof Ghee  I trust the quality of

  I even have discount codes you can use for

  Bulletproof products, so I also purchase their

  some of them!

  ghee. Ghee is clarified butter (with no dairy),

  which has a high smoke point, so it is great

  FAVORITE KETO PRODUCTS

  to use for cooking. Just like with butter, I

  recommend grass-fed ghee. A good percentage

  Vital Farms Pasture-Raised Eggs  The

  of people who do the keto diet do it dairy-free,

  first thing that attracted me to this brand

  so ghee is a perfect replacement for butter

  of eggs was their beautiful packaging and

  in cooking, as well as a tasty addition to

  the fact that these eggs are pasture raised.

  Bulletproof Coffee.

  The yolks are orange, and the eggs are deli-

  cious; buying pasture-raised eggs definitely

  Primal Palate Spice Mixes  Seasoning

  makes a difference. Fresh pasture-raised

  can really enhance a dish and a meal. I have

  eggs are even better if you have a local

  fallen in love with the seasoning mixes

  farmers’ market.

  from Primal Palate. Their spices are the

  highest quality available, and they make

  Kerrygold Butter  Grass-fed butter just

  amazing spice blends, like Breakfast

  tastes better; once you switch, you will

  Blend, Super Gyro, and Garam Masala,

  never go back. Kerrygold, from Ireland,

  which will take your dishes to a new level.

  has a higher fat content. There are other

  grass-fed brands, but Kerrygold is widely

  Perfect Keto MCT Oil Powder  This

  available at Whole Foods, Costco, Trader

  product is wonderful for adding high-quality

  Joe’s, Walmart, and Safeway. It comes

  fats in dishes and drinks. Oils can be messy

  unsalted and salted; I use salted for

  and of course add an oily texture to drinks.

  almost everything.

  MCT oil powder adds fats, and it has a nice

  creamy texture that works perfectly in bever-

  Bulletproof Brain Octane Oil  Bulletproof

  ages like coffee or smoothies. I also use it

  is a brand that makes a variety of high-quality

  in baking because it doesn’t have a taste, and

  keto products. My favorites are their

  it just adds healthy fats.

  coffee, ghee, and Brain Octane Oil. The

  SIMPLE & EASY KETOGENIC COOKING 11

  Perfect Keto Protein Collagen MCT Oil

  Primal Kitchen Products  For mayo and

  Powder  Also by Perfect Keto, this dairy-free

  salad dressings, I love Primal Kitchen’s

  protein powder has collagen in it, which I

  products. If you aren’t going to make

  love. The production of collagen in our bodies

  your own, this is the brand I would trust.

  slows down as we age, so consuming products

  Their mayo is made with avocado oil and

  like this one with added collagen can help

  is sugar-fre
e.

  combat some of the collagen loss. Collagen is

  beneficial for the joints, hair, and nails, among

  I’m also fond of using the following general,

  other things.

  non-keto-specific products for my recipes.

  They taste great, fulfill my dietary require-

  Fat Snax Cookies  These healthy, fat-packed

  ments, and tend to be reasonably priced. All of

  cookies come in delicious flavors and are

  my recipes were tested and developed using

  Paleo-friendly, keto-friendly, and organic.

  these products, but feel free to substitute

  My daughter loves to make keto-friendly ice

  alternatives if you have your own favorites!

  cream sandwiches with them.

  Keto Kookies  Another sweet cookie option,

  • Annie’s Organic Honey

  Keto Kookie was created by two friends who

  Mustard Dressing

  lost weight on a ketogenic diet and decided

  • Boar’s Head or Citterio Pancetta

  to launch their own brand. They come in

  • Bob’s Red Mill Coconut Flour

  delicious flavors, and the texture is moist

  • Elvio’s Chimichurri Sauce

  and chewy.

  • Frank’s RedHot Sauce

  • Justin’s All Natural Peanut Butter

  Trader Joe’s Rosemary Marcona

  • Kettle & Fire Bone Broth

  Almonds  I am obsessed with these nuts.

  • Lily’s Sugar-Free Chocolate Chips

  If you have never had a Marcona almond,

  • Mission Low-Carb

  they are an oilier almond with a flatter

  Whole-Wheat Tortillas

  shape and a delicate taste. Trader Joe’s

  • Muir Glen Organic Diced Tomatoes with

  sells a couple of varieties, but rosemary

  Italian Seasoning

  is my favorite.

  • Organic Girl Fresh Salad Greens: Baby

  Miracle Noodles and Miracle Rice  These

  Spinach, Baby Kale, Romaine Hearts,

  two products really expand what you can

  Romaine Leaves, Butter Lettuce, Red

  do with keto cooking. Miracle Noodles and

  Romaine, Baby Arugula

  Miracle Rice are gluten-free, soy-free, and

  • Primal Kitchen sauces and salad dressings:

  calorie-free and have zero net carbs. They

  Mayonnaise, Greek Vinaigrette, Caesar

  have a variety of noodle styles so you can

  with Avocado Oil, Ranch

  make all your favorite noodle dishes in a

  • Rao’s Homemade Tomato Sauce

  keto-friendly way.

  • Spicy Red Pepper Miso Mayo

  12 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  • Swerve Natural Sweetener

  Use the highest-quality ingredients you

  • Trader Joe’s Almond Flour

  can afford.  Processed and lower-quality

  • Trader Joe’s Chunky Blue Cheese Dressing

  foods can cause inflammation in your body,

  • Trader Joe’s Coconut Oil Cooking Spray

  which is what a ketogenic diet is fighting

  • Trader Joe’s Frozen Medium

  against. So do what you can to keep your diet as

  Cooked Shrimp

  clean as possible with real, high-quality foods.

  • Trader Joe’s Organic Chia Seeds

  • Trader Joe’s Organic Coconut Cream

  Remove non-keto foods from your home.

  Give away your carb-filled pantry items to

  • Trader Joe’s Organic Full-Fat

  your friends, neighbors, coworkers, or a charity.

  Unsweetened Coconut Milk (13.5-ounce

  Just get them out of the house to set yourself

  can); it tends to separate, so stir after

  up for success.

  opening and before measuring

  • Trader Joe’s Sliced Prosciutto

  Keep your food as simple as possible.  Stick

  • Wild Planet Alaska Wild Canned Salmon

  to recipes like the ones in this book that use

  • Zevia All-Natural Root Beer

  real food and do not have lots of ingredients.

  Keto is made to be simple.

  KETO COOKING

  Track your food throughout the day.

  Get in the habit of entering your meals into

  The ketogenic diet can seem complicated at

  an app like Carb Manager. Not every meal has

  first, but it is really about simplifying your

  to add up to perfect keto macros, but the more

  eating habits. I am successful when I eat

  mindful you are throughout the day, the easier

  simple meals made with high-quality, natural

  it will be to reach your goals. The macro goals

  ingredients. The recipes in this book are good

  you are aiming for every day are in fat, protein,

  examples of this simple approach, because

  carbs, and calories.

  they each have just 5 main ingredients. By

  planning your shopping trips around these

  Plan your meals.  Prepping meals ahead

  of time so you always have food on hand is

  recipes, you will be able to set yourself up for

  the key to success for many people. Make

  success. In my experience, the better your

  sure your refrigerator and pantry are stocked

  plan, the more successful you will be on your

  with staples so that when those cravings hit,

  keto diet. A “plan” can be different for every-

  you can satisfy them with an appropriate

  one. For example, I always pack keto-friendly

  low-carb, high-fat option.

  snacks when I go out of town and when I have

  all-day meetings. Otherwise, it is easy to give

  Prep and store ingredients ahead of

  in to what is available. For others, preparing

  time.  Hardboiled eggs make perfect

  an entire week’s worth of food on the weekend

  last-minute snacks that you can prepare

  may be the best plan for success.

  ahead of time and have ready in the

  refrigerator. I also like to prepare small

  SIMPLE & EASY KETOGENIC COOKING 13

  zip-top bags of veggies, nuts, slices of cheese,

  Don’t be afraid of new food combinations.

  and other keto-friendly snacks, and keep

  The ketogenic diet gives you the opportunity

  them available in the fridge for grab and go.

  to get creative with delicious high-fat ingredi-

  Also, you will find that rinsing and cutting up

  ents you may not be very familiar with.

  vegetables you plan to use for the next week’s

  recipes is a helpful way to cut down on your

  Don’t be afraid of salt and seasoning.

  You can give a dish as simple as eggs a totally

  evening meal-prep time.

  different taste profile simply by using differ-

  Cook in bulk.  It is usually cheaper to buy

  ent seasonings. Have fun with flavors.

  meat and poultry in larger quantities, so

  don’t be reluctant to cook a week’s worth

  Commit.  It takes about a month to become

  ful y keto-adapted, which is when your body has

  at one time and store it in the refrigerator

  fully switched over and has become super-

  and freezer. It will save you a lot of time

  efficient at using fat/ketones as fuel. Keto is

&
nbsp; throughout the week.

  meant to be a long-term way of eating, so give

  your body time to heal and adjust.

  14 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  About the Recipes

  IN THIS BOOK YOU WILL FIND 130 EASY, 5-INGREDIENT RECIPES

  FOR EVERY MEAL.

  Over half the recipes take less than

  oil, and grass-fed butter. You’ll find

  30 minutes to prepare, and when-

  the nutritional information as wel as

  ever possible I tried to minimize

  the macro breakdowns (see page 3)

  the pots and pans needed because

  at the bottom of each recipe.

  I love for cleanup to be easy, too.

  Every recipe also includes at least

  The recipes in this book have

  one tip:

  helpful labels you can look for:

  SUBSTITUTION TIP This tip makes

  ONE POT These recipes can be

  suggestions for replacing or swap-

  made in a single pot or bowl.

  ping out ingredients.

  ONE PAN These recipes can be

  INGREDIENT TIP This tip recom-

  made in a single skil et, baking dish,

  mends easy or alternative ways of

  or other cooking vessel.

  prepping ingredients.

  30-MINUTE These recipes will

  VARIATIONS This tip suggests other

  take 30 minutes or less for prep

  flavor or ingredient combinations

  and cooking.

  you can use in the basic dish to

  NO COOK

  easily change a recipe.

  These recipes do not

  involve any cooking.

  Most of the recipes in the book

  VEGETARIAN

  are made for two people, because

  These recipes do

  I originally created my recipes for

  not contain any meat.

  me and my daughter. And through

  Each recipe in the book cal s for just

  my followers, I’ve discovered

  5 main ingredients and uses some

  that a two-person recipe yield is

  of the 5 pantry ingredients as well:

  very popular. If you're expecting

  pink Himalayan salt, freshly ground

  more people, just multiply the

  black pepper, grass-fed ghee, olive

  ingredients.

  SIMPLE & EASY KETOGENIC COOKING 15

  Blackberry-Chia Pudding, page 22

  TWO

  SMOOTHIES

  & BREAKFASTS

  The ketogenic diet and breakfast foods are a perfect pair. For

  just one ingredient, eggs, there are endless ways you can get

  creative. The recipes in this chapter are some of the favorites

  I often make for my daughter and me. During the busy work

  and school week, I generally stick to Bulletproof Coffee or an

  Americano with heavy whipping cream for breakfast. But on the