Keto5Ingredient_9781939754448.indb Read online

  pre-riced at Trader Joe’s)

  5. Add the cream and purée the mixture with an immersion

  1 cup chicken broth

  blender (or you can pour the soup into the blender, blend it,

  2 ounces cream cheese

  and then pour it back into the pan and reheat it a bit).

  1 cup heavy

  (whipping) cream

  6. Season the soup with pink salt and pepper.

  Pink salt

  7. Pour the soup into two bowls, top each with the shredded

  Freshly ground pepper

  Cheddar cheese, and serve.

  ½ cup shredded Cheddar

  cheese (I use sharp

  Cheddar)

  INGREDIENT TIP You could use cauliflower florets instead of riced

  cauliflower, but you will need to simmer the mixture longer before

  Per Batch

  mashing it, 15 to 20 minutes. You could also use vegetable broth

  Calories: 1486; Total Fat: 140g;

  instead of chicken broth for a vegetarian soup.

  Carbs: 34g; Net Carbs: 24g;

  Fiber: 10g; Protein: 34g

  VARIATIONS

  Per Serving

  As with any creamy soup, crunchy ingredients added on top can

  Calories: 372; Total Fat: 35g;

  be a perfect contrast:

  Carbs: 9g; Net Carbs: 6g;

  Fiber: 3g; Protein: 9g

  • Add crumbled bacon and chopped scallions atop the soup

  along with the cheese.

  • Add hot sauce for an extra kick.

  HEARTY SOUPS & SALADS 45

  TACO SOUP

  This soup has a nice kick of flavor from the taco seasoning mixed with the seasoned tomatoes.

  The base is creamy and rich. It’s so rich, you could even make some low-carb tortilla chips and dip them into this delicious mixture. Browning the ground beef on the stove top contributes extra flavor to the soup.

  SERVES 4

  1. With the crock insert in place, preheat the slow cooker

  PREP 5 minutes

  to low.

  COOK 4 hours 10 minutes

  2. On the stove top, in a medium skillet over medium-high

  1 pound ground beef

  heat, sauté the ground beef until browned, about 8 minutes,

  Pink salt

  and season with pink salt and pepper.

  Freshly ground

  black pepper

  3. Add the ground beef, beef broth, tomatoes, taco seasoning,

  2 cups beef broth (I use

  and cream cheese to the slow cooker.

  Kettle & Fire Bone Broth)

  4. Cover and cook on low for 4 hours, stirring occasionally.

  1 (10-ounce) can diced

  tomatoes (I use Rotel)

  5. Ladle into two bowls and serve.

  1 tablespoon taco

  seasoning

  INGREDIENT TIP Instead of ground beef, you can use

  8 ounces cream cheese

  spicy sausage.

  Per Batch

  Calories: 1689; Total Fat: 132g;

  Carbs: 22g; Net Carbs: 19g;

  Fiber: 3g; Protein: 99g

  Per Serving

  Calories: 422; Total Fat: 33g;

  Carbs: 6g; Net Carbs: 5g;

  Fiber: 1g; Protein: 25g

  46 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  COCONUT AND CAULIFLOWER CURRY

  SHRIMP SOUP

  The Asian flavors in this dish work on al levels: You have the spiciness of the red curry paste along with the creamy fat of coconut milk. Then the juicy shrimp and fresh cilantro finish off the dish.

  ONE POT

  1. With the crock insert in place, preheat the slow cooker

  SERVES 4

  to high.

  PREP 5 minutes

  2. Add the water, coconut milk, riced cauliflower, red curry

  COOK 2 hours 15 minutes

  paste, and 1 tablespoon of chopped cilantro, and season with

  8 ounces water

  pink salt and pepper. Stir to combine.

  1 (13.5-ounce) can

  3. Cover and cook on high for 2 hours.

  unsweetened full-fat

  coconut milk

  4. Season the shrimp with pink salt and pepper, add them to

  2 cups riced/shredded

  the slow cooker, and stir. Cook for an additional 15 minutes.

  cauliflower (I buy it

  pre-riced at Trader Joe’s)

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

  2 tablespoons red

  remaining 1 tablespoon of chopped cilantro, and serve.

  curry paste

  2 tablespoons chopped

  INGREDIENT TIP You could also make this soup with cooked,

  fresh cilantro leaves, divided

  shredded chicken breast.

  Pink salt

  Freshly ground

  black pepper

  1 cup shrimp (I use

  defrosted Trader Joe’s

  Frozen Medium Cooked

  Shrimp, which are peeled

  and deveined, with tail off)

  Per Batch

  Calories: 1074; Total Fat: 85g;

  Carbs: 31g; Net Carbs: 18g;

  Fiber: 13g; Protein: 64g

  Per Serving

  Calories: 269; Total Fat: 21g;

  Carbs: 8g; Net Carbs: 5g;

  Fiber: 3g; Protein: 16g

  HEARTY SOUPS & SALADS 47

  ROASTED BRUSSELS SPROUTS SALAD

  WITH PARMESAN

  The difference between this dish and most roasted Brussels sprouts is that here we are just using the leaves of the sprouts, which makes the dish super light. Hazelnuts are not an ingredient I use often, but they really play a starring role in this salad.

  30-MINUTE

  1. Preheat the oven to 350°F. Line a baking sheet with a

  VEGETARIAN

  silicone baking mat or parchment paper.

  SERVES 2

  2. Trim the bottom and core from each Brussels sprout with

  PREP 10 minutes

  a small knife. This will release the leaves. (You can reserve

  COOK 15 minutes

  the cores to roast later if you wish.)

  1 pound Brussels sprouts

  3. Put the leaves in a medium bowl; you can use your hands

  1 tablespoon olive oil

  to fully release all the leaves.

  Pink salt

  Freshly ground

  4. Toss the leaves with the olive oil and season with pink salt

  black pepper

  and pepper.

  ¼ cup shaved or grated

  5. Spread the leaves in a single layer on the baking sheet.

  Parmesan cheese

  Roast for 10 to 15 minutes, or until lightly browned and crisp.

  ¼ cup whole, skinless

  hazelnuts

  6. Divide the roasted Brussels sprouts leaves between two

  bowls, top each with the shaved Parmesan cheese and

  Per Batch

  hazelnuts, and serve.

  Calories: 573; Total Fat: 37g;

  Carbs: 46g; Net Carbs: 26g;

  Fiber: 20g; Protein: 27g

  SUBSTITUTION TIP If you don’t have hazelnuts, use chopped

  almonds.

  Per Serving

  Calories: 287; Total Fat: 19g;

  Carbs: 23g; Net Carbs: 13g;

  Fiber: 10g; Protein: 14g

  48 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  BLT WEDGE SALAD

  To me, a crisp iceberg lettuce wedge topped with chunky blue cheese dressing is delicious on its own. But when you add juicy grape tomatoes and crunchy bacon? It’s just perfect.

  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

  SERVES 2 />
  to a paper towel–lined plate to drain and cool for 5 minutes.

  PREP 10 minutes

  Transfer to a cutting board, and chop the bacon.

  COOK 10 minutes

  2. Place the lettuce wedges on two plates. Top each with half

  4 bacon slices

  of the blue cheese dressing, the blue cheese crumbles, the

  ½ head iceberg

  halved grape tomatoes, and the chopped bacon, and serve.

  lettuce, halved

  2 tablespoons blue cheese

  INGREDIENT TIP If you have a grill, you can drizzle each of your

  salad dressing (I use Trader

  iceberg lettuce wedges with 1 tablespoon of olive oil, season with

  Joe’s Chunky Blue Cheese

  pink salt and pepper, and grill each side for about 1 minute to add

  Dressing)

  some smoky flavor. Then dress the lettuce wedges as instructed.

  ¼ cup blue cheese crumbles

  ½ cup halved grape

  tomatoes

  Per Batch

  Calories: 555; Total Fat: 40g;

  Carbs: 18g; Net Carbs: 13g;

  Fiber: 6g; Protein: 30g

  Per Serving

  Calories: 278; Total Fat: 20g;

  Carbs: 9g; Net Carbs: 7g;

  Fiber: 3g; Protein: 15g

  HEARTY SOUPS & SALADS 49

  MEXICAN EGG SALAD

  I have always been a big fan of egg salad. It also makes a great base for experimentation with different flavors and textures. This version of avocado egg salad brings fresh cilantro and diced jalapeños to the party for a little kick. Then for some crunch, let’s put the egg salad on cheese chips!

  For additional zest, add ½ teaspoon of Tajín seasoning salt and the juice of ½ lime to the egg salad.

  30-MINUTE

  1. Preheat the oven to 350°F.

  VEGETARIAN

  2. Line a baking sheet with parchment paper or a silicone

  SERVES 2

  baking mat.

  PREP 15 minutes

  COOK 10 minutes

  TO MAKE THE HARDBOILED EGGS

  FOR THE HARDBOILED EGGS

  1. In a medium saucepan, cover the eggs with water. Place over

  high heat, and bring the water to a boil. Once it is boiling, turn

  4 large eggs

  off the heat, cover, and leave on the burner for 10 to 12 minutes.

  FOR THE CHEESE CHIPS

  2. Use a slotted spoon to remove the eggs from the pan and run

  ½ cup shredded cheese

  (I use Mexican blend),

  them under cold water for 1 minute or submerge in an ice bath.

  divided

  3. Gently tap the shells and peel. (I like to run cold water over

  FOR THE MEXICAN EGG SALAD

  my hands as I peel the shells off.)

  1 jalapeño

  TO MAKE THE CHEESE CHIPS

  1 avocado, halved

  1. While the eggs are cooking, put 2 (¼-cup) mounds of shred-

  Pink salt

  ded cheese on the prepared pan and bake for about 7 minutes,

  Freshly ground

  black pepper

  or until the edges are brown and the middle has fully melted.

  2 tablespoons chopped

  2. Remove the cheese chips from the oven and allow to cool for

  fresh cilantro

  5 minutes; they will be floppy when they first come out but will

  crisp as they cool.

  Per Batch

  Calories: 718; Total Fat: 57g;

  Carbs: 15g; Net Carbs: 6g;

  TO MAKE THE MEXICAN EGG SALAD

  Fiber: 10g; Protein: 41g

  1. In a medium bowl, chop the hardboiled eggs.

  Per Serving

  2. Stem, rib, seed, and dice the jalapeño, and add it to the eggs.

  Calories: 359; Total Fat: 29g;

  Carbs: 8g; Net Carbs: 3g;

  3. Mash the avocado with a fork. Season with pink salt and pep-

  Fiber: 5g; Protein: 21g

  per. Add the avocado and cilantro to the eggs, and stir to combine.

  4. Place the cheese chips on two plates, top with the egg salad,

  and serve.

  50 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK

  BLUE CHEESE AND BACON KALE SALAD

  I love a massaged kale salad. Massaging the kale leaves with olive oil breaks down the fibers and makes the greens more tender and easier to digest. Top the kale with bacon, blue cheese crumbles, and pecans, and you have a nutritious salad packed with unique flavors and textures.

  30-MINUTE

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

  SERVES 2

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

  PREP 10 minutes

  the bacon to a paper towel–lined plate.

  COOK 10 minutes

  2. Meanwhile, in a large bowl, massage the kale with the

  4 bacon slices

  vinaigrette for 2 minutes. Add the pink salt and pepper. Let

  2 cups stemmed and

  the kale sit while the bacon cooks, and it will get even softer.

  chopped fresh kale

  3. Chop the bacon and pecans, and add them to the bowl.

  1 tablespoon vinaigrette

  salad dressing (I use Primal

  Sprinkle in the blue cheese.

  Kitchen Greek Vinaigrette)

  4. Toss well to combine, portion onto two plates, and serve.

  Pinch pink salt

  Pinch freshly ground

  SUBSTITUTION TIP Chopped almonds can replace the

  black pepper

  chopped pecans.

  ¼ cup pecans

  ¼ cup blue cheese crumbles

  Per Batch

  Calories: 706; Total Fat: 58g;

  Carbs: 20g; Net Carbs: 14g;

  Fiber: 5g; Protein: 31g

  Per Serving

  Calories: 353; Total Fat: 29g;

  Carbs: 10g; Net Carbs: 7g;

  Fiber: 3g; Protein: 16g

  HEARTY SOUPS & SALADS 51

  CHOPPED GREEK SALAD

  A Greek salad is one of my restaurant favorites. It is so fresh and easy to make. This one has just a few ingredients, but feel free to get creative with yours.

  30-MINUTE

  1. In a large bowl, combine the romaine, tomatoes, olives, feta

  ONE POT

  cheese, and vinaigrette.

  NO COOK

  VEGETARIAN

  2. Season with pink salt and pepper, drizzle with the olive oil,

  and toss to combine.

  SERVES 2

  PREP 10 minutes

  3. Divide the salad between two bowls and serve.

  2 cups chopped romaine

  SUBSTITUTION TIP You could replace the feta cheese with

  ½ cup halved grape

  goat cheese.

  tomatoes

  ¼ cup sliced black olives

  (like Kalamata)

  VARIATIONS

  ¼ cup feta cheese crumbles

  With Greek salad, there are so many great flavors you can add:

  2 tablespoons vinaigrette

  • Red onion or finely chopped cucumbers for additional crunch

  salad dressing (I use Primal

  and freshness, and chopped pepperoncini for a zesty kick.

  Kitchen Greek Vinaigrette)

  • Finely chopped Genoa salami and pepperoni are good

  Pink salt

  choices.

  Freshly ground

  black pepper

  1 tablespoon olive oil

  Per Batch

  Calories: 404; Total Fat: 38g;

  Carbs: 8g; Net Carbs: 5g;

  Fiber: 3g; Protein: 7g

  Per Serving

  Calories: 202; Total Fat: 19g;

  Carbs: 4g; Net Carbs: 3g;

  Fiber: 2g; Protein: 4g

  52 THE EASY 5-INGREDIENT K
ETOGENIC DIET COOKBOOK

  MEDITERRANEAN CUCUMBER SALAD

  I love making this salad because it is so simple, so delicious, and so packed with fresh flavors.

  The black olives and feta cheese add some healthy fats, while the cucumbers and tomatoes add that pop of freshness. A great side salad for any Mediterranean-inspired meat dish.

  30-MINUTE

  1. In a large bowl, combine the cucumber, tomatoes, olives, and

  ONE POT

  feta cheese. Season with pink salt and pepper. Add the dressing

  VEGETARIAN

  and toss to combine.

  SERVES 2

  2. Divide the salad between two bowls and serve.

  PREP 10 minutes

  1 large cucumber, peeled

  INGREDIENT TIP This salad can be eaten immediately, of course,

  and finely chopped

  but I think it is even better if you cover it with wrap and put it in

  ½ cup halved grape

  the fridge to let the dressing marinate the salad ingredients for a

  tomatoes

  few hours.

  ¼ cup halved black olives

  (I use Kalamata)

  ¼ cup crumbled feta cheese

  Pink salt

  Freshly ground

  black pepper

  2 tablespoons vinaigrette

  salad dressing (I use Primal

  Kitchen Greek Vinaigrette)

  Per Batch

  Calories: 303; Total Fat: 25g;

  Carbs: 11g; Net Carbs: 8g;

  Fiber: 3g; Protein: 8g

  Per Serving

  Calories: 152; Total Fat: 13g;

  Carbs: 6g; Net Carbs: 4g;

  Fiber: 2g; Protein: 4g

  HEARTY SOUPS & SALADS 53

  AVOCADO EGG SALAD LETTUCE CUPS

  I just recently started making egg salad with avocado instead of mayo. It adds a delicious flavor element. And for some enjoyable crunch, add sliced radishes.

  30-MINUTE

  TO MAKE THE HARDBOILED EGGS

  VEGETARIAN

  1. In a medium saucepan, cover the eggs with water. Place over

  SERVES 2

  high heat, and bring the water to a boil. Once it is boiling, turn

  PREP 15 minutes

  off the heat, cover, and leave on the burner for 10 to 12 minutes.

  COOK 15 minutes

  2. Remove the eggs with a slotted spoon and run them under

  FOR THE HARDBOILED EGGS

  cold water for 1 minute or submerge them in an ice bath.

  4 large eggs

  3. Then gently tap the shells and peel. Run cold water over

  FOR THE EGG SALAD

  your hands as you remove the shells.

  1 avocado, halved

  TO MAKE THE EGG SALAD

  Pink salt

  Freshly ground

  1. In a medium bowl, chop the hardboiled eggs.

  black pepper

  2. Add the avocado to the bowl, and mash the flesh with a fork.

  ½ teaspoon freshly

  Season with pink salt and pepper, add the lemon juice, and stir

  squeezed lemon juice