Keto5Ingredient_9781939754448.indb Read online

  COOK 10 minutes

  3. In a large skillet over medium-high heat, melt 2 tablespoons

  4 large eggs

  of butter, turning the skillet to spread it evenly in the bottom

  4 ounces cream cheese, at

  room temperature

  of the pan.

  1 teaspoon liquid stevia

  4. Pour the batter into the skillet in ¼-cup portions

  1½ teaspoons

  for 3 (4-inch) pancakes.

  baking powder

  4 tablespoons coconut flour

  5. The pancakes will get puffy when it is time to flip them,

  4 tablespoons

  after about 2 minutes. (They won’t really get the air bubbles

  butter, divided

  like a typical pancake, but they will set.) Cook for about

  Nonstick cooking spray

  1 minute more, until lightly browned on the bottom.

  (for waffles)

  6. Repeat with the remaining 2 tablespoons of butter for

  Per Batch

  the remaining batter.

  Calories: 1208; Total Fat: 109g;

  7.

  Carbs: 26g; Net Carbs: 16g;

  Serve hot.

  Fiber: 10g; Protein: 36g

  TO MAKE WAFFLES

  Per Serving

  1. Preheat the closed waffle iron until it's nice and hot on

  Calories: 604; Total Fat: 55g;

  Carbs: 13g; Net Carbs: 8g;

  medium-high heat.

  Fiber: 5g; Protein: 18g

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

  cheese, stevia, baking powder, and coconut flour until

  thoroughly combined.

  3. Mix in the add-ins (see Variations) if desired.

  !

  SMOOTHIES & BREAKFASTS 35

  CREAM CHEESE AND COCONUT FLOUR PANCAKES OR WAFFLES continued

  4. Open your waffle iron, and spray the top and bottom with

  nonstick cooking spray.

  5. Pour in the batter in three portions, to not quite cover the

  waffle-iron surface; don’t get it close to the edges, or it will spill

  out when it cooks.

  6. Waffles are done when they quit steaming and are lightly

  browned and crisp. The time will vary depending on your

  waffle iron.

  7. Serve hot.

  VARIATIONS

  Use one or more of the following variations to customize your

  pancakes or waffles with seasonings or add-ins for a truly

  fabulous treat:

  • 2 teaspoons of vanilla extract and a sprinkle of cinnamon.

  I add these every time I make this pancake-and-waffle mix.

  I love ground cinnamon, so I add about 1 teaspoon, but

  you can add as much (or as little) as you want.

  • Lily’s Dark Chocolate Premium Baking Chips.

  • Berries: Blackberries and raspberries are lowest in

  carbohydrates.

  • Crush ½ cup of pork rinds and fold them into the mix. Sounds

  a little weird, right? But it is delicious, and the pork rinds

  give the batter a bit more saltiness and a little crunch that’s

  especially nice in waffles.

  • Add 1 to 2 tablespoons of your favorite nut butter to the mix

  to give your pancakes a unique flavor. Brands like Legendary

  Foods or Buff Bake have some particularly delicious flavors.

  • Syrup: I use Walden Farms Calorie-Free Pancake Syrup. They

  have a blueberry variety that I like, too. I heat up the syrup

  with 1 tablespoon of butter to add some richness. Sometimes

  I even mix the maple and blueberry together—yum! But in

  my opinion, warm syrup is a thousand times better than

  cold syrup; I heat it in a small saucepan over low heat.

  36 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  PANCAKE “CAKE”

  Pancakes without any standing over the skillet or griddle while you're flipping? Sign me up!

  This recipe uses my Cream Cheese and Coconut Flour Pancake recipe (page 35), but in a larger batch cooked in the oven. The result is a light, puffy pancake “cake” that you can top with butter and low-carb syrup. If you want to add additional seasonings or ingredients, see the Variations on page 36.

  30-MINUTE

  1. Preheat the oven to 425°F. Coat a 9-by-13-inch baking pan

  VEGETARIAN

  with butter.

  SERVES 4

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

  PREP 5 minutes

  cheese, stevia, baking powder, and coconut flour until thor-

  COOK 20 minutes

  oughly combined.

  4 tablespoons butter, plus

  3. Mix in some add-ins (see Variations, page 36), if desired.

  more for the pan and the

  top of the cake

  4. Spread out the 4 tablespoons of butter in the prepared pan.

  8 large eggs

  5. Put the pan in the oven for 2 to 3 minutes to melt the butter.

  8 ounces cream cheese, at

  room temperature

  Let the butter bubble, but make sure it doesn’t brown or burn.

  4 teaspoons liquid stevia

  Remove from the oven.

  3 teaspoons baking powder

  6. Pour the batter into the pan.

  ½ cup coconut flour

  7. Bake for about 15 minutes, or until a paring knife stuck into

  Per Batch

  the center of the cake comes out clean.

  Calories: 2009; Total Fat: 172g;

  8. Place the cake on a cooling rack, and melt a few more table-

  Carbs: 51g; Net Carbs: 31g;

  Fiber: 20g; Protein: 72g

  spoons of butter on top if you wish.

  Per Serving

  9. Cut the pancake “cake” into 4 pieces and serve warm.

  Calories: 502; Total Fat: 43g;

  Carbs: 13g; Net Carbs: 8g;

  Fiber: 5g; Protein: 18g

  INGREDIENT TIP I always add 2 teaspoons of vanilla extract and

  2 teaspoons of ground cinnamon to my cake mix, no matter what.

  SMOOTHIES & BREAKFASTS 37

  BREAKFAST QUESADILLA

  My daughter absolutely loves breakfast quesadillas. If I let her, she would eat them every single day, but I usually make them once a week. You could use scrambled eggs, but I like to use fried eggs instead so there is some gooey egg yolk in the middle. For this recipe, I use Mission Whole Wheat Low-Carb Tortillas, with 4 net carbs per tortilla.

  30-MINUTE

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

  ONE PAN

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

  SERVES 2

  to 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 20 minutes

  2. Turn the heat down to medium, and crack the eggs onto

  2 bacon slices

  the hot skillet with the bacon grease. Season with pink salt

  2 large eggs

  and pepper.

  Pink salt

  3. Cook the eggs for 3 to 4 minutes, until the egg whites are set.

  Freshly ground

  If you want the yolks to set, you can cook them longer. Transfer

  black pepper

  the cooked eggs to a plate.

  1 tablespoon olive oil

  2 low-carbohydrate tortillas

  4. Pour the olive oil into the hot skillet. Place the first tortilla in

  1 cup shredded Mexican

  the pan.

  blend cheese, divided

  5. Add ½ cup of cheese, place slices of avocado on the cheese

  ½ avocado, thinly sliced

>   in a circle, top with both fried eggs, the chopped bacon, and the

  Per Batch

  remaining ½ cup of cheese, and cover with the second tortilla.

  Calories: 1138; Total Fat: 82g;

  6.

  Carbs: 53g; Net Carbs: 18g;

  Once the cheese starts melting and the bottom of the tortilla

  Fiber: 35g; Protein: 54g

  is golden, after about 3 minutes, flip the quesadilla. Cook for

  about 2 minutes on the second side, until the bottom is golden.

  Per Serving

  Calories: 569; Total Fat: 41g;

  7. Cut the quesadilla into slices with a pizza cutter or a chef’s

  Carbs: 27g; Net Carbs: 9g;

  Fiber: 18g; Protein: 27g

  knife and serve.

  SUBSTITUTION TIP If you have Tajín, a seasoning mix, you can use

  that instead of pink salt and pepper for a nice kick of chiles, lime,

  and salt.

  38 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  CREAM CHEESE MUFFINS

  I came up with this recipe by serendipity. I intended to make sour-cream muffins, but I was out of sour cream, so I decided to substitute cream cheese mixed with heavy whipping cream. They were so delicious, I’ve enjoyed this recipe often since then.

  30-MINUTE

  1. Preheat the oven to 400°F. Coat six cups of a muffin tin

  VEGETARIAN

  with butter.

  Makes 6 muffins

  2. In a small bowl, mix together the almond flour and

  PREP 10 minutes

  baking powder.

  COOK 10 minutes

  3. In a medium bowl, mix together the eggs, cream cheese–

  4 tablespoons melted

  heavy cream mixture, shredded cheese, and 4 tablespoons of

  butter, plus more for

  the muffin tin

  the melted butter.

  1 cup almond flour

  4. Pour the flour mixture into the egg mixture, and beat with

  ¾ tablespoon

  a hand mixer until thoroughly mixed.

  baking powder

  2 large eggs, lightly beaten

  5. Pour the batter into the prepared muffin cups.

  2 ounces cream cheese

  6. Bake for 12 minutes, or until golden brown on top, and serve.

  mixed with 2 tablespoons

  heavy (whipping) cream

  SUBSTITUTION TIP You can use almond meal instead of almond

  Handful shredded Mexican

  flour. The mix will just have more texture because almond meal is

  blend cheese

  less refined.

  Per Batch

  Calories: 1483; Total Fat: 139g;

  VARIATIONS

  Carbs: 34g; Net Carbs: 22g;

  Fiber: 12g; Protein: 45g

  This cream-cheese muffin mix is a great base for savory or sweet

  additions.

  Per Serving

  • Add savory Trader Joe’s Everything But the Bagel Seasoning

  Calories: 247; Total Fat: 23g;

  on top of the muffins prior to baking to give them a salty,

  Carbs: 6g; Net Carbs: 4g;

  sesame-seed flavor and texture.

  Fiber: 2g; Protein: 8g

  • Add diced jalapeños to the mix for a spicy muffin.

  • Add 1 tablespoon of grated lemon zest and a handful of

  blueberries to the mix for a sweeter muffin.

  SMOOTHIES & BREAKFASTS 39

  Chopped Greek Salad, page 52

  THREE

  HEARTY SOUPS

  & SALADS

  Salads can be your best friend when you are on a ketogenic diet. You

  just have to know what to watch out for. A lot of restaurant salads

  or prepackaged convenience salads are loaded with sugar. Some-

  times that sugar comes in the form of high-sugar fruit or dried fruit,

  and sometimes it is in the form of a sweet dressing or candied nuts.

  Stick to lots of greens, healthy fats, low-carb vegetables, high-fat

  nuts, and low-carb dressings. These 5 ingredients wil real y pack

  your salads ful of the optimal amount of taste and nutrition.

  Regarding soups, there are a lot of options for the keto dieter:

  If you are looking for something hearty and filling, choose

  cream-, cheese-, and cauliflower-based soups. I have been

  making the Creamy Tomato-Basil Soup in this chapter since

  “BK” (before keto), and I still love it—simple and delicious.

  41

  Creamy Tomato-Basil Soup 43

  Broccoli-Cheese Soup 44

  Cheesy Cauliflower Soup 45

  Taco Soup 46

  Coconut and Cauliflower Curry Shrimp Soup 47

  Roasted Brussels Sprouts Salad with Parmesan 48

  BLT Wedge Salad 49

  Mexican Egg Salad 50

  Blue Cheese and Bacon Kale Salad 51

  Chopped Greek Salad 52

  Mediterranean Cucumber Salad 53

  Avocado Egg Salad Lettuce Cups 54

  Avocado Caprese Salad 55

  Shrimp and Avocado Salad 56

  Salmon Caesar Salad 57

  Salmon and Spinach Cobb Salad 58

  Taco Salad 60

  Cheeseburger Salad 61

  California Steak Salad 62

  Skirt Steak Cobb Salad 63

  42

  CREAMY TOMATO-BASIL SOUP

  My parents always request that I make this soup whenever I go to visit them. The soup is so fresh and creamy, you will never want to eat canned soup again.

  30-MINUTE

  1. Pour the tomatoes with their juices into a food processor

  VEGETARIAN

  (or blender) and purée until smooth.

  SERVES 4

  2. In a medium saucepan over medium heat, cook the toma-

  PREP 5 minutes

  toes, cream cheese, heavy cream, and butter for 10 minutes,

  COOK 15 minutes

  stirring occasionally, until all is melted and thoroughly

  1 (14.5-ounce) can diced

  combined.

  tomatoes (I use Muir Glen

  Organic Tomatoes with

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

  Italian Seasonings)

  Continue stirring for 5 minutes more, until completely smooth.

  2 ounces cream cheese

  If you wish, you could also use an immersion blender to make

  ¼ cup heavy

  short work of smoothing the soup.

  (whipping) cream

  4. Pour the soup into two bowls and serve.

  4 tablespoons butter

  ¼ cup chopped fresh

  basil leaves

  INGREDIENT TIP You could also use plain, unseasoned diced

  Pink salt

  tomatoes, but I prefer packing in more flavor by using the

  Italian-seasoned tomatoes.

  Freshly ground

  black pepper

  Per Batch

  Calories: 957; Total Fat: 87g;

  Carbs: 36g; Net Carbs: 29g;

  Fiber: 6g; Protein: 12g

  Per Serving

  Calories: 239; Total Fat: 22g;

  Carbs: 9g; Net Carbs: 7g;

  Fiber: 2g; Protein: 3g

  HEARTY SOUPS & SALADS 43

  BROCCOLI-CHEESE SOUP

  When the temperature falls below 60°F in Los Angeles, I always crave a hearty soup.

  Broccoli-Cheese Soup is one of those keto-perfect soups that make a complete entrée. Tasty and very filling.

  30-MINUTE

  1. In a medium saucepan over medium heat, melt the butter.

  ONE POT

  VEGETARIAN

  2. Add the broccoli and sauté in the butter for about 5 minutes,

  until tender.

  SERVES 4

 
PREP

  3.

  5 minutes

  Add the cream and the chicken broth, stirring constantly.

  COOK 20 minutes

  Season with pink salt and pepper. Cook, stirring occasionally,

  for 10 to 15 minutes, until the soup has thickened.

  2 tablespoons butter

  1 cup broccoli florets,

  4. Turn down the heat to low, and begin adding the shredded

  finely chopped

  cheese. Reserve a small handful of cheese for topping the bowls

  1 cup heavy

  of soup. (Do not add all the cheese at once, or it may clump up.)

  (whipping) cream

  Add small amounts, slowly, while stirring constantly.

  1 cup chicken or

  vegetable broth

  5. Pour the soup into two bowls, top each with half of the

  Pink salt

  reserved cheese, and serve.

  Freshly ground

  black pepper

  INGREDIENT TIP If you prefer a smoother texture, you can use an

  1 cup shredded cheese,

  immersion blender for the soup mixture before you add the cheese.

  some reserved for topping

  (I use sharp Cheddar)

  VARIATIONS

  Per Batch

  This soup is a creamy, delicious canvas for additional flavors and

  Calories: 1533; Total Fat: 149g;

  textures:

  Carbs: 17g; Net Carbs: 15g;

  • If you like your soup with a spicy kick, you can add ¼ teaspoon

  Fiber: 2g; Protein: 40g

  of red pepper flakes.

  Per Serving

  • For additional flavor, add 1 garlic clove, minced, and ¼ onion,

  Calories: 383; Total Fat: 37g;

  diced, when you add the broccoli.

  Carbs: 4g; Net Carbs: 4g;

  • Crumbled bacon (2 cooked slices) provides a tasty topping

  Fiber: 1g; Protein: 10g

  for the soup. Sprinkle it over the top.

  44 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  CHEESY CAULIFLOWER SOUP

  Cauliflower can be used in seemingly anything. Soup is no exception. This is a keto take on a potato soup, minus all of those carbohydrates.

  ONE POT

  1. In a medium saucepan over medium heat, melt the butter.

  30-MINUTE

  Add the onion and cook, stirring occasionally, until softened,

  SERVES 4

  about 5 minutes.

  PREP 5 minutes

  2. Add the cauliflower and chicken broth, and allow the

  COOK 20 minutes

  mixture to come to a boil, stirring occasionally.

  1 tablespoon butter

  3. Lower the heat to medium-low and simmer until the

  ½ onion, chopped

  cauliflower is soft enough to mash, about 10 minutes.

  2 cups riced/shredded

  cauliflower (I buy it

  4. Add the cream cheese, and mash the mixture.