Keto5Ingredient_9781939754448.indb Read online

well beaten. Add the cream cheese and diced jalapeño, season

  black pepper

  with pink salt and pepper, and beat again to combine.

  ¼ cup shredded Mexican

  blend cheese

  3. Pour the egg mixture into the prepared muffin tin, filling

  each cup about two-thirds of the way up so they have room

  Per Batch

  to rise.

  Calories: 955; Total Fat: 80g;

  Carbs: 7g; Net Carbs: 6g;

  4. Top each cup with some of the shredded cheese and a ring

  Fiber: 1g; Protein: 53g

  of jalapeño, and bake for 20 minutes.

  Per Serving

  5. Cool for 10 minutes, and serve hot.

  Calories: 159; Total Fat: 13g;

  Carbs: 1g; Net Carbs: 0g;

  Fiber: 0g; Protein: 9g

  SUBSTITUTION TIP If you don’t have jalapeños available, or you

  don’t like spicy food, you can use bell peppers or another vegetable

  with a little crunch, like asparagus.

  26 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  BACON AND EGG CAULIFLOWER HASH

  You don’t need potatoes to make a delicious breakfast hash. Cauliflower, a low-carb vegetable, makes a great substitute. In this hash recipe, I’ve made the classic bacon-and-egg breakfast into an easy, complete, one-skillet breakfast.

  30-MINUTE

  1. In a large skillet over medium-high heat, cook the bacon on

  ONE PAN

  both sides until crispy, about 8 minutes. Transfer the bacon to

  SERVES 2

  a paper towel–lined plate to drain and cool for 5 minutes.

  PREP 5 minutes

  Transfer to a cutting board, and chop the bacon.

  COOK 15 minutes

  2. Turn the heat down to medium, and add the cauliflower,

  6 bacon slices

  garlic, and onion to the bacon grease in the skillet. Sauté

  ½ head cauliflower, cut into

  for 5 minutes. If the pan gets dry, add the olive oil. You want

  small florets

  the cauliflower florets to just begin to brown before you add

  2 garlic cloves, minced

  the eggs.

  1 medium onion, diced

  3. Using a spoon, make 4 wells in the mixture in the skillet, and

  4 large eggs

  crack an egg into each well. Season the eggs and hash with pink

  1 tablespoon olive oil,

  if needed

  salt and pepper. Cook the eggs until they set, about 3 minutes.

  Pink salt

  4. Sprinkle the diced bacon onto the hash mixture, and

  Freshly ground

  serve hot.

  black pepper

  INGREDIENT TIP

  Per Batch

  I buy precut cauliflower florets at Trader Joe’s

  Calories: 790; Total Fat: 54g;

  to save time and kitchen prep.

  Carbs: 29g; Net Carbs: 21g;

  Fiber: 8g; Protein: 50g

  Per Serving

  Calories: 395; Total Fat: 27g;

  Carbs: 15g; Nets Carbs: 11g;

  Fiber: 4g; Protein: 25g

  SMOOTHIES & BREAKFASTS 27

  BACON, SPINACH, AND

  AVOCADO EGG WRAP

  One morning I was planning to make an omelet when the idea of creating an egg wrap came to mind. The egg mixture is cooked like a flat omelet and acts like a crêpe or a tortilla to enclose the other ingredients. You can get creative with the wrapped ingredients; in this case I used bacon, spinach, and avocado.

  30-MINUTE

  1. In a medium skillet over medium-high heat, cook the bacon

  SERVES 2

  on both sides until crispy, about 8 minutes. Transfer the

  PREP 10 minutes

  bacon to a paper towel−lined plate.

  COOK 10 minutes

  2. In a medium bowl, whisk the eggs and cream, and season

  6 bacon slices

  with pink salt and pepper. Whisk again to combine.

  2 large eggs

  3. Add half the egg mixture to the skillet with the bacon grease.

  2 tablespoons heavy

  (whipping) cream

  4. Cook the egg mixture for about 1 minute, or until set, then

  Pink salt

  flip with a spatula and cook the other side for 1 minute.

  Freshly ground

  5. Transfer the cooked-egg mixture to a paper towel–lined

  black pepper

  plate to soak up extra grease.

  1 tablespoon butter,

  if needed

  6. Repeat steps 4 and 5 for the other half of the egg mixture.

  1 cup fresh spinach (or

  If the pan gets dry, add the butter.

  other greens of your choice)

  7. Place a cooked egg mixture on each of two warmed plates.

  ½ avocado, sliced

  Top each with half of the spinach, bacon, and avocado slices.

  Per Batch

  8. Season with pink salt and pepper, and roll the wraps. Serve hot.

  Calories: 672; Total Fat: 57g;

  Carbs: 9g; Net Carbs: 4g;

  Fiber: 5g; Protein: 33g

  SUBSTITUTION TIP You can also make these wraps dairy-free,

  without the heavy cream. Just add an extra egg.

  Per Serving

  Calories: 336; Total Fat: 29g;

  Carbs: 5g; Net Carbs: 2g;

  VARIATIONS

  Fiber: 3g; Protein: 17g

  Egg wraps provide an easy base for many different flavor

  combinations:

  • Chopped romaine lettuce provides a nice crunch to go

  with the traditional bacon and tomato.

  • For extra spice, add diced jalapeños or hot sauce to your

  egg mixture, along with sausage links and shredded cheese.

  28 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  SMOKED SALMON AND

  CREAM CHEESE ROLL-UPS

  Salmon roll-ups are usually considered appetizers, but they also make a delicious breakfast.

  These are inspired by bagels and lox, but without the carbohydrates.

  30-MINUTE

  1. Put the cream cheese, lemon zest, mustard, and scallions

  ONE POT

  in a food processor (or blender), and season with pink salt and

  NO COOK

  pepper. Process until fully mixed and smooth.

  SERVES 2

  2. Spread the cream-cheese mixture on each slice of smoked

  PREP 25 minutes

  salmon, and roll it up. Place the rolls on a plate seam-side down.

  4 ounces cream cheese,

  3. Serve immediately or refrigerate, covered in plastic wrap or

  at room temperature

  in a lidded container, for up to 3 days.

  1 teaspoon grated

  lemon zest

  1 teaspoon Dijon mustard

  SUBSTITUTION TIP You can substitute chopped fresh dill or capers

  2 tablespoons chopped

  for the scallions.

  scallions, white and

  green parts

  Pink salt

  Freshly ground

  black pepper

  1 (4-ounce) package

  cold-smoked salmon

  (about 12 slices)

  Per Batch

  Calories: 536; Total Fat: 44g;

  Carbs: 8g; Net Carbs: 6g;

  Fiber: 2g; Protein: 28g

  Per Serving

  Calories: 268; Total Fat: 22g;

  Carbs: 4g; Net Carbs: 3g;

  Fiber: 1g; Protein: 14g

  SMOOTHIES & BREAKFASTS 29

  BRUSSELS SPROUTS, BACON, AND EGGS

  I’m guessing Brussels sprouts haven’t been on your breakfast menu before? They didn’t use to be on mine either, but now I love them any time of day. When mixed with eggs and bacon, they make a perfect br
eakfast that is healthy, beautiful, and super easy to make.

  30-MINUTE

  1. Preheat the oven to 400°F.

  SERVES 2

  2. In a medium bowl, toss the halved Brussels sprouts in

  PREP 5 minutes

  the olive oil, and season with pink salt and pepper.

  COOK 20 minutes

  3. Coat a 9-by-13-inch baking pan with cooking spray.

  ½ pound Brussels sprouts,

  cleaned, trimmed,

  4. Put the Brussels sprouts and bacon in the pan, and roast

  and halved

  for 12 minutes.

  1 tablespoon olive oil

  5. Take the pan out of the oven, and stir the Brussels sprouts

  Pink salt

  and bacon. Using a spoon, create 4 wells in the mixture.

  Freshly ground

  black pepper

  6. Carefully crack an egg into each well.

  Nonstick cooking spray

  7. Season the eggs with pink salt, black pepper, and red

  6 bacon slices, diced

  pepper flakes.

  4 large eggs

  Pinch red pepper flakes

  8. Sprinkle the Parmesan cheese over the Brussels sprouts

  2 tablespoons grated

  and eggs.

  Parmesan cheese

  9. Cook in the oven for 8 more minutes, or until the eggs

  are cooked to your preference, and serve.

  Per Batch

  Calories: 802; Total Fat: 57g;

  Carbs: 23g; Net Carbs: 14g;

  SUBSTITUTION TIP You can omit the Parmesan cheese and

  Fiber: 9g; Protein: 54g

  use your favorite chopped salted nuts instead.

  Per Serving

  Calories: 401; Total Fat: 29g;

  Carbs: 12g; Net Carbs: 7g;

  Fiber: 5g; Protein: 27g

  30 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  BLT BREAKFAST SALAD

  Salads are not just for lunch or dinner. A hearty salad can be an amazing way to start any day, and salads are quick and easy to put together. Personally, I can eat an oozing, gooey egg on anything, and mixed with the creamy avocado and crunchy bacon, it is the perfect way to start a day.

  30-MINUTE

  1. In a small saucepan filled with water over high heat, bring

  SERVES 2

  the water to a boil. Put the eggs on to softboil, turn the heat

  PREP 10 minutes

  down to medium-high, and cook for about 6 minutes.

  COOK 5 minutes

  2. While the eggs are cooking, toss the mixed greens with

  2 large eggs

  the olive oil and season with pink salt and pepper. Divide the

  5 ounces organic

  dressed greens between two bowls.

  mixed greens

  3. Top the greens with the avocado slices, grape tomatoes,

  2 tablespoons olive oil

  and bacon.

  Pink salt

  Freshly ground

  4. When the eggs are done, peel them, halve them, and place

  black pepper

  two halves on top of each salad. Season with more pink salt

  1 avocado, thinly sliced

  and pepper and serve.

  5 grape tomatoes, halved

  6 bacon slices, cooked

  SUBSTITUTION TIP Fresh spinach, or fresh kale trimmed and

  and chopped

  stemmed and massaged with olive oil to tenderize it, would also

  be a delicious base for this salad.

  Per Batch

  Calories: 890; Total Fat: 77g;

  Carbs: 36g; Net Carbs: 7g;

  Fiber: 12g; Protein: 36g

  Per Serving

  Calories: 445; Total Fat: 39g;

  Carbs: 18g; Net Carbs: 4g;

  Fiber: 6g; Protein: 18g

  SMOOTHIES & BREAKFASTS 31

  CHEESY EGG AND SPINACH NEST

  Cheesy egg nests are one of the easiest but most visually impressive breakfasts you can make.

  In the skillet, surround a couple of sunny-side-up eggs with cheese to combine a crispy cheese edge with a gooey egg yolk. I’ve topped the nest with avocado, spinach, and Parmesan cheese for a delicious mixture of flavor and texture.

  30-MINUTE

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

  ONE PAN

  olive oil.

  VEGETARIAN

  2. Crack the eggs into the skillet right next to each other.

  SERVES 1

  PREP

  3.

  5 minutes

  Season the eggs with pink salt and pepper.

  COOK 10 minutes

  4. When the egg whites start to set, after about 2 minutes,

  1 tablespoon olive oil

  sprinkle the mozzarella cheese around the entire perimeter of

  2 large eggs

  the eggs.

  Pink salt

  5. Add the diced avocado and chopped spinach to the

  Freshly ground

  cheese “nest.”

  black pepper

  ½ cup shredded

  6. Sprinkle the Parmesan cheese over the eggs and the nest.

  mozzarella cheese

  7. Cook until the edges of the mozzarella cheese just begin

  ½ avocado, diced

  to brown and get crispy, 7 to 10 minutes.

  ¼ cup chopped

  fresh spinach

  8. Transfer to a warm plate and enjoy hot.

  1 tablespoon grated

  Parmesan cheese

  SUBSTITUTION TIP You can use fresh flat-leaf Italian parsley

  instead of spinach.

  Per Serving

  Calories: 563; Total Fat: 46g;

  Carbs: 9g; Net Carbs: 4g;

  Fiber: 5g; Protein: 31g

  32 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  KALE-AVOCADO EGG SKILLET

  This skillet meal uses mushrooms and kale to provide a hearty base to the healthy fats in eggs and avocado. One-skillet egg dishes are a favorite of mine because I love the way all the flavors come together. Using low-carb vegetables instead of high-starch choices will give you a nourish-ing start to your day, without heaviness.

  30-MINUTE

  1. In a large skillet over medium heat, heat 1 tablespoon of

  VEGETARIAN

  olive oil.

  SERVES 2

  2. Add the mushrooms to the pan, and sauté for about

  PREP 5 minutes

  3 minutes.

  COOK 10 minutes

  3. In a medium bowl, massage the kale with the remaining

  2 tablespoons olive

  1 tablespoon of olive oil for 1 to 2 minutes to help tenderize it.

  oil, divided

  Add the kale to the skillet on top of the mushrooms, then place

  2 cups sliced mushrooms

  the slices of avocado on top of the kale.

  5 ounces fresh kale,

  stemmed and sliced

  4. Using a spoon, create 4 wells for the eggs. Crack one egg into

  into ribbons

  each well. Season the eggs and kale with pink salt and pepper.

  1 avocado, sliced

  4 large eggs

  5. Cover the skillet and cook for about 5 minutes, or until the

  Pink salt

  eggs reach your desired degree of doneness.

  Freshly ground

  6. Serve hot.

  black pepper

  SUBSTITUTION TIP You can add asparagus, tomatoes, or another

  Per Batch

  Calories: 813; Total Fat: 68g;

  keto-friendly vegetable to the kale if you wish.

  Carbs: 26g; Net Carbs: 12g;

  Fiber: 13g; Protein: 35g

  Per Serving

  Calories: 407; Total Fat: 34g;

  Carbs: 13g; Net Carbs: 6g;

  Fiber: 7g; Protein: 18g

  SMOOTHIES & BREAKFASTS 33

  EGG-IN-
A-HOLE BREAKFAST BURGER

  A burger for breakfast is just plain fun and feels a little rebellious. And everyone knows a gooey egg makes any burger better! Vital Farms Pasture-Raised Eggs are my favorite. This burger is topped with crispy bacon, melted Cheddar cheese, and spicy Sriracha Mayo (page 170) for the perfect breakfast feast. If I haven’t made any Sriracha Mayo, I often use Spicy Red Pepper Miso Mayo, which is dairy-free.

  30-MINUTE

  1. In a large skillet over medium-high heat, cook the bacon on

  ONE PAN

  both sides until crispy, about 8 minutes. Transfer the bacon to

  SERVES 2

  a paper towel−lined plate.

  PREP 5 minutes

  2. Form the ground beef into two burger patties. Use a small

  COOK 15 minutes

  glass or cookie cutter to cut out the middle of each (like a donut).

  4 bacon slices

  Take the cut-out meat and add it to the edges of the two burgers.

  6 ounces ground beef

  Season the meat with pink salt and pepper.

  Pink salt

  3. In the skillet still set over medium-high heat, melt the butter.

  Freshly ground

  Add the burger patties, cook the first side for 2 minutes, and

  black pepper

  then flip.

  2 tablespoons butter

  2 large eggs

  4. Crack an egg into the middle of each burger, and cook until

  2 slices Cheddar cheese

  the whites are set, 1 to 2 minutes. Season the eggs with pink

  1 tablespoon Sriracha Mayo

  salt and pepper.

  (page 170)

  5. Top each egg with 1 slice of Cheddar cheese, turn the heat

  Per Batch

  off, and cover the skillet to melt the cheese, about 2 minutes.

  Calories: 1155; Total Fat: 95g;

  6.

  Carbs: 3g; Net Carbs: 3g;

  Transfer the burgers to two plates, top each with two bacon

  Fiber: 0g; Protein: 68g

  slices and some of the sriracha mayo, and serve.

  Per Serving

  Calories: 578; Total Fat: 48g;

  SUBSTITUTION TIP You can replace the Cheddar cheese with

  Carbs: 2g; Net Carbs: 2g;

  avocado and the butter with olive oil if you are not eating dairy.

  Fiber: 0g; Protein: 34g

  34 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  CREAM CHEESE AND COCONUT FLOUR

  PANCAKES OR WAFFLES

  I experimented with several cream-cheese pancake recipes before I settled on this one. These pancakes have that authentic, puffy pancake feel. You can use the batter on a skillet or griddle for pancakes or in a waffle iron for waffles.

  30-MINUTE

  TO MAKE PANCAKES

  VEGETARIAN

  1. In a food processor (or blender), process the eggs, cream

  SERVES 2 (6 pancakes,

  cheese, stevia, baking powder, and coconut flour until

  3 waffles)

  thoroughly combined.

  PREP 5 minutes

  2. Mix in some add-ins (see Variations) if desired.