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  weekends, I love to make large keto breakfasts. These breakfast

  recipes will show you how you can take some of your favorite

  morning dishes, such as sugar- and carb-filled smoothies and

  pancakes, and turn them into easy, keto-friendly options.

  17

  Bulletproof Coffee 19

  Berry-Avocado Smoothie 20

  Almond Butter Smoothie 21

  Blackberry-Chia Pudding 22

  Double-Pork Frittata 23

  Sausage Breakfast Stacks 24

  Spicy Breakfast Scramble 25

  Bacon-Jalapeño Egg Cups 26

  Bacon and Egg Cauliflower Hash 27

  Bacon, Spinach, and Avocado Egg Wrap 28

  Smoked Salmon and Cream Cheese Roll-Ups 29

  Brussels Sprouts, Bacon, and Eggs 30

  BLT Breakfast Salad 31

  Cheesy Egg and Spinach Nest 32

  Kale-Avocado Egg Skillet 33

  Egg-in-a-Hole Breakfast Burger 34

  Cream Cheese and Coconut Flour Pancakes or Waffles 35

  Pancake “Cake” 37

  Breakfast Quesadilla 38

  Cream Cheese Muffins 39

  18

  BULLETPROOF COFFEE

  Bulletproof Coffee is a staple beverage in a lot of keto diets. I love it and honestly feel like Wonder Woman after I drink a cup. One of the biggest benefits for me is being able to extend my Bulletproof intermittent fast because the fat-filled coffee keeps me satiated until lunchtime. If you are not using Bulletproof Coffee for fasting and instead would like to add protein or collagen, you can do that as well.

  30-MINUTE

  1. Pour the hot coffee into the blender.

  ONE PAN

  NO COOK

  2. Add the oil powder and butter, and blend until thoroughly

  mixed and frothy.

  SERVES 1

  PREP

  3.

  5 minutes

  Pour into a large mug and enjoy.

  1½ cups hot coffee

  2 tablespoons MCT oil

  VARIATIONS

  powder or Bulletproof

  If you want to add protein to your Bulletproof Coffee, here are a

  Brain Octane Oil

  couple of suggestions. If you are intermittent fasting, you don’t

  2 tablespoons

  want to add protein because it will end your fast. If you aren’t

  butter or ghee

  fasting, then try these easy ways to create a more filling break-

  fast drink:

  Per Serving

  • Raw egg: To add protein, replace the MCT oil powder with

  Calories: 463; Total Fat: 51g;

  1 raw egg. Sounds weird, I know, but the egg adds an appeal-

  Carbs: 0g; Net Carbs: 0g;

  ing creamy texture, and although the hot coffee cooks the

  Fiber: 0g; Protein: 1g

  egg, I promise there will be no hint of cooked proteins.

  • Protein and collagen powder: You could also add a scoop

  or two of protein powder. I like Perfect Keto Collagen, which

  has a great chocolate flavor that is especially tasty in coffee.

  The Keto Collagen Powder contains grass-fed collagen, MCT

  oil powder, and protein powder. The collagen is a good

  anti-inflammatory addition.

  • Spiced: Add 1 teaspoon of cinnamon and a little sweetener

  to your Bulletproof mixture for a delicious spiced version.

  INGREDIENT TIP If you're new to the keto diet, you will want to

  start slow with the Brain Octane Oil. It is powerful, so you’ll want

  to work your way up to 2 tablespoons over the course of a

  few weeks.

  SMOOTHIES & BREAKFASTS 19

  BERRY-AVOCADO SMOOTHIE

  This smoothie is my favorite. It’s so delicious, and it’s filled with healthy fat, potassium, magnesium, and fiber. Use the liquid stevia if you prefer sweeter smoothies.

  30-MINUTE

  1. In a blender, combine the coconut milk, protein powder,

  ONE PAN

  avocado, spinach, berries, ice, and stevia (if using).

  NO COOK

  VEGETARIAN

  2. Blend until thoroughly mixed and frothy.

  SERVES 2

  3.

  Pour into a very tall glass and enjoy.

  PREP 5 minutes

  INGREDIENT TIP Adding avocado to a smoothie recipe may

  1 cup unsweetened full-fat

  sound unusual, but it adds nutrition and healthy fat and contributes

  coconut milk

  a creamy smoothness.

  1 scoop Perfect Keto

  Exogenous Ketone Powder

  in peaches and cream

  ½ avocado

  1 cup fresh spinach

  ½ cup berries, fresh or

  frozen (no sugar added

  if frozen)

  ½ cup ice cubes

  ¼ teaspoon liquid stevia

  (optional)

  Per Batch

  Calories: 709; Total Fat: 68g;

  Carbs: 27g; Net Carbs: 14g;

  Fiber: 12g; Protein: 8g

  Per Serving

  Calories: 355; Total Fat: 40g;

  Carbs: 16g; Net Carbs: 8g;

  Fiber: 6g; Protein: 4g

  20 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  ALMOND BUTTER SMOOTHIE

  My daughter feels like she is drinking a milkshake when I make this smoothie for her, but it is very healthy. I love knowing that I can give her something delicious that is also powering her body and mind for hours and hours. Add the liquid stevia, a natural sweetener, if you prefer sweeter smoothies.

  30-MINUTE

  1. In a blender, combine the coconut milk, protein powder,

  ONE PAN

  avocado, almond butter, berries, ice, and stevia (if using).

  NO COOK

  VEGETARIAN

  2. Blend until thoroughly mixed and frothy.

  SERVES 2

  3.

  Pour into a very tall glass and enjoy.

  PREP 5 minutes

  INGREDIENT TIP You can add 1 teaspoon of turmeric powder

  1 cup unsweetened full-fat

  to boost this smoothie’s anti-inflammatory power. Or you can add

  coconut milk

  1 tablespoon of chia seeds that have been soaked in coconut milk

  1 scoop Perfect Keto

  for at least 20 minutes. The seeds will add extra fiber, iron, calcium,

  Exogenous Ketone Powder

  and omega-3 fatty acids to the smoothie.

  in chocolate sea salt

  ½ avocado

  2 tablespoons

  almond butter

  ½ cup berries, fresh or

  frozen (no sugar added

  if frozen)

  ½ cup ice cubes

  ¼ teaspoon liquid stevia

  (optional)

  Per Batch

  Calories: 892; Total Fat: 85g;

  Carbs: 31g; Net Carbs: 17g;

  Fiber: 14g; Protein: 14g

  Per Serving

  Calories: 446; Total Fat: 43g;

  Carbs: 16g; Net Carbs: 9g;

  Fiber: 7g; Protein: 7g

  SMOOTHIES & BREAKFASTS 21

  BLACKBERRY-CHIA PUDDING

  I developed this recipe one day when I had a can of coconut milk in my pantry and wanted to find a new way to use it. I reached out to my lovely Instagram followers, and someone suggested I make chia pudding. I whipped up the pudding using blackberries, which are a great low-carb option and they add a lot of great flavor and texture. This sweet treat could be a dessert, but I also enjoy it as a super-delicious breakfast. Loaded with fiber, iron, calcium, and omega-3 fatty acids, chia seeds are one of the most nutritious foods on the planet. It’s puzzling that such a tiny food can have so many health benefits, right? The chia seeds soak in the coconut milk and
soften overnight to help set the pudding mixture. Chia seeds help slow digestion, and the fat content of this dish helps keep you feeling satisfied for hours.

  ONE PAN

  1. In a food processor (or blender), process the coconut milk,

  NO COOK

  stevia, and vanilla until the mixture starts to thicken.

  VEGETARIAN

  2. Add the blackberries, and process until thoroughly mixed

  SERVES 2

  and purple. Fold in the chia seeds.

  PREP 10 minutes, plus

  overnight to set

  3. Divide the mixture between two small cups with lids, and

  refrigerate overnight or up to 3 days before serving.

  1 cup unsweetened full-fat

  coconut milk

  1 teaspoon liquid stevia

  COOKING TIP The first time I made this recipe, I tried whisking

  the mixture by hand in a bowl instead of using a food processor

  1 teaspoon vanilla extract

  or blender, assuming it would thicken overnight, but it did not.

  ½ cup blackberries, fresh

  So using a food processor or blender is a must.

  or frozen (no sugar added

  if frozen)

  ¼ cup chia seeds

  Per Batch

  Calories: 873; Total Fat: 75g;

  Carbs: 46g; Net Carbs: 15g;

  Fiber: 30g; Protein: 15g

  Per Serving

  Calories: 437; Total Fat: 38g;

  Carbs: 23g; Net Carbs: 8g;

  Fiber: 15g; Protein: 8g

  22 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  DOUBLE-PORK FRITTATA

  I love a frittata. I used to always make them with cheese, but one day I was out of cheese and decided to just add heavy whipping cream. The recipe ended up so fluffy and delicious that I have never gone back. For this recipe, I use all-natural pork lard, available from Fatworks as well as most butchers, or you can use the lard from bacon.

  30-MINUTE

  1. Preheat the oven to 375°F. Coat a 9-by-13-inch baking pan

  SERVES 4

  with the butter.

  PREP 5 minutes

  2. In a large bowl, whisk the eggs and cream together. Season

  COOK 25 minutes

  with pink salt and pepper, and whisk to blend.

  1 tablespoon butter or

  3. Pour the egg mixture into the prepared pan. Sprinkle the

  pork lard

  pancetta in and distribute evenly throughout.

  8 large eggs

  1 cup heavy

  4. Tear off pieces of the prosciutto and place on top, then

  (whipping) cream

  sprinkle with the dill.

  Pink salt

  5. Bake for about 25 minutes, or until the edges are golden and

  Freshly ground

  black pepper

  the eggs are just set.

  4 ounces pancetta, chopped

  6. Transfer to a rack to cool for 5 minutes.

  2 ounces prosciutto,

  7. Cut into 4 portions and serve hot.

  thinly sliced

  1 tablespoon chopped

  fresh dill

  COOKING TIP You can use a greased muffin tin with this recipe to

  create individual egg bites. Just make sure to evenly distribute all

  Per Batch

  the ingredients among the muffin cups.

  Calories: 1747; Total Fat: 154g;

  Carbs: 10g; Net Carbs: 10g;

  Fiber: 0g; Protein: 83g

  VARIATIONS

  The great part about a frittata is that you can add so many other

  Per Serving

  ingredients to it. Here are a few variations you can try, but have

  Calories: 437; Total Fat: 39g;

  fun coming up with your own combinations from whatever is in

  Carbs: 3g; Net Carbs: 3g;

  your fridge:

  Fiber: 0g; Protein: 21g

  • Browned sausage and fresh spinach.

  • Chopped bacon, sliced fresh mushrooms, and fresh spinach.

  • Sliced black olives, sliced red peppers, and chopped fresh

  parsley.

  • Diced ham, sliced green peppers, and sliced scallions.

  SMOOTHIES & BREAKFASTS 23

  SAUSAGE BREAKFAST STACKS

  The best part about making keto-friendly breakfasts is how many simple ingredients can be combined to give you the perfect healthy fat–filled meal. Sausage patties topped with mashed avocado and a gooey, sunny-side-up egg is the perfect start to a morning.

  30-MINUTE

  1. Preheat the oven to 375°F.

  SERVES 2

  2. In a medium bowl, mix well to combine the ground

  PREP 10 minutes

  pork, garlic powder, and onion powder. Form the mixture

  COOK 15 minutes

  into 2 patties.

  8 ounces ground pork

  3. In a medium skillet over medium-high heat, melt

  ½ teaspoon garlic powder

  1 tablespoon of ghee.

  ½ teaspoon onion powder

  4.

  2 tablespoons ghee,

  Add the sausage patties and cook for 2 minutes on each

  divided

  side, until browned.

  2 large eggs

  5. Transfer the sausage to a baking sheet. Cook in the oven

  1 avocado

  for 8 to 10 minutes, until cooked through.

  Pink salt

  6. Add the remaining 1 tablespoon of ghee to the skillet.

  Freshly ground

  black pepper

  When it is hot, crack the eggs into the skillet and cook without

  disturbing for about 3 minutes, until the whites are opaque

  Per Batch

  and the yolks have set.

  Calories: 1066; Total Fat: 88g;

  Carbs: 14g; Net Carbs: 5g;

  7. Meanwhile, in a small bowl, mash the avocado.

  Fiber: 9g; Protein: 57g

  8. Season the eggs with pink salt and pepper.

  Per Serving

  Calories: 533; Total Fat: 44g;

  9. Remove the cooked sausage patties from the oven.

  Carbs: 7g; Net Carbs: 3g;

  Fiber: 5g; Protein: 29g

  10. Place a sausage patty on each of two warmed plates.

  Spread half of the mashed avocado on top of each sausage

  patty, and top each with a fried egg. Serve hot.

  SUBSTITUTION TIP You can use precooked frozen sausage patties

  for an even quicker breakfast. Just make sure they are sugar-free.

  24 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  SPICY BREAKFAST SCRAMBLE

  A breakfast scramble is one of those meals you can make with a variety of ingredients.

  This one is inspired by Mexican flavors, but you can just as easily make one with Italian- or Mediterranean-inspired flavors. The Mexican chorizo, a spicy sausage, provides the zesty meat base to this scramble, and with creamy eggs, cheese, and scallions, this easy breakfast will keep you satisfied for hours. I use pepper Jack cheese for extra spice.

  30-MINUTE

  1. In a large skillet over medium-high heat, melt the ghee.

  SERVES 2

  Add the sausage and sauté, browning for about 6 minutes,

  PREP 5 minutes

  until cooked through.

  COOK 10 minutes

  2. In a medium bowl, whisk the eggs until frothy.

  2 tablespoons ghee

  3. Add the cream, and season with pink salt and pepper.

  6 ounces Mexican chorizo

  Whisk to blend thoroughly.

  or other spicy sausage

  6 large eggs

  4. Leaving the fat in the skillet, push the sausage to one side.

  2 tablespoons heavy

  Add the egg mixture to the other side of the skillet and heat

  (whipping) cream

&nb
sp; until almost cooked through, about 3 minutes.

  Pink salt

  5. When the eggs are almost done, mix in half of the shredded

  Freshly ground

  black pepper

  cheese.

  ½ cup shredded cheese,

  6. Mix the eggs and sausage together in the skillet. Top

  like pepper Jack, divided

  with the remaining shredded cheese and the scallions.

  ½ cup chopped scallions,

  white and green parts

  7. Spoon onto two plates and serve hot.

  Per Batch

  SUBSTITUTION TIP If you can’t find Mexican chorizo, you can

  Calories: 1700; Total Fat: 139g;

  use regular ground beef and spices like garlic powder, cumin,

  Carbs: 13g; Net Carbs: 11g;

  and oregano.

  Fiber: 1g; Protein: 91g

  Per Serving

  VARIATIONS

  Calories: 850; Total Fat: 70g;

  Carbs: 7g; Net Carbs: 6g;

  To take this scramble to the next level, you can add some toppings

  Fiber: 1g; Protein: 46g

  that will elevate the flavor profile and add healthy fat:

  • Top the scramble with ½ sliced avocado, a diced jalapeño,

  and a dollop of sour cream.

  • Top the scramble with 1 tablespoon of salsa, 1 tablespoon

  of sliced black olives, and 1 tablespoon of chopped fresh

  cilantro leaves.

  SMOOTHIES & BREAKFASTS 25

  BACON-JALAPEÑO EGG CUPS

  Bacon egg cups are the perfect keto breakfast, snack, or even side dish. The crispy bacon on the outside, mixed with the creamy egg middle and spicy jalapeño, will start your day with a kick.

  The cream cheese mixed with bits of jalapeño pepper provides just the right amount of heat.

  30-MINUTE

  TO MAKE THE BACON

  Makes 6 egg cups

  1. Preheat the oven to 375°F.

  PREP 5 minutes

  2. While the oven is warming up, heat a large skillet

  COOK 25 minutes

  over medium-high heat. Add the bacon slices and cook

  FOR THE BACON

  partially, about 4 minutes. Transfer the bacon to a paper

  6 bacon slices

  towel−lined plate.

  1 tablespoon butter

  3. Coat six cups of a standard muffin tin with the butter. Place

  FOR THE EGGS

  a partially cooked bacon strip in each cup to line the sides.

  2 jalapeño peppers

  TO MAKE THE EGGS

  4 large eggs

  1. Cut one jalapeño lengthwise, seed it, and mince it. Cut the

  2 ounces cream cheese,

  at room temperature

  remaining jalapeño into rings, discarding the seeds. Set aside.

  Pink salt

  2. In a medium bowl, beat the eggs with a hand mixer until

  Freshly ground