of following their ketogenic macros, but
diet, your body will go through a detox period
becoming keto-adapted takes a little longer.
as it flushes out the carbohydrates and sugar
Once keto-adapted, your body has switched
in your system. If you are like most people,
over from using glucose as its main source of
you have been eating carbs your whole life,
energy to using fat for energy. This process
so your body will be making a big adjust-
generally happens within a month of sticking
ment. You may experience side effects, such
to a ketogenic diet and producing a certain
as lightheadedness, muscle cramps, head-
ketone level.
aches, nausea, and fatigue. Stay strong; this
For more in-depth and scientific informa-
detox period is only temporary. The key to
tion on the ketogenic diet, I highly recommend
minimizing the side effects is managing your
everyone read The Ketogenic Bible by Jacob
electrolytes in these ways:
Wilson Ph.D. and Ryan Lowery. It is the most
• Drink plenty of water with electrolytes.
authoritative and thorough explanation of all
I prefer Smartwater.
things keto.
• Get plenty of salt. Consume pink Himalayan
GUIDELINES FOR THE
salt or broth (meat or veggie), or you can
even drink shots of pickle juice.
KETOGENIC DIET
• Eat foods rich in potassium but low
in sugar, like avocado and spinach.
• Eat foods rich in magnesium, like
Switching your body from glucose burning
nuts, spinach, artichokes, and fish.
to fat burning is a big change. And with
• Get plenty of rest, because your
change comes a period of adjustment. When
body is healing.
you first begin a ketogenic diet, it is import-
ant to monitor your electrolytes, focus on
nutrient-dense foods, and get plenty of rest
Drink a lot of water. Throughout your
keto journey, you will need to drink a lot
during this time of healing for your body.
of water, likely more than you are currently
Electrolytes are certain nutrients or chem-
drinking. In the beginning stages of the
icals in the body that have many important
diet, you will be shedding a lot of water. The
functions, including stimulating muscles,
carbs in your body tend to hold on to water,
nerves, maintaining cellular function, reg-
and when you stop eating them, your body
ulating your heartbeat, and more. If your
will begin to release that water, so you need
4 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
Ketogenic or Paleo?
KETO AND PALEO ARE TWO DIFFERENT EATING PLANS,
BUT THE TERMS OFTEN GET USED INTERCHANGEABLY.
A TYPICAL PALEO DIET is not as
must be in a state of ketosis;
high in fat or as low in carbs as
otherwise, you are simply
the keto diet is. Paleo is all about
following a low-carb eating plan.
eating like people did several
DAIRY IS ANOTHER DIFFERENTIATOR.
thousand years ago, when there
On keto, full-fat dairy can be a
were no processed foods and they
great way to help you get your
consumed foods they could hunt,
healthy fats, but you don’t have to
like meats, and gather, like nuts,
eat dairy. In the most traditional
seeds, and plants. On a Paleo diet
form of Paleo diet, dairy is avoided
you can eat sweet potatoes and
completely, but now there are
other high-carbohydrate vegeta-
many types of Paleo plans, and
bles like carrots. There are many
some do allow dairy products.
types of Paleo diets, but on a
standard Paleo diet, the macros
IT IS POSSIBLE TO FOLLOW THE KETO
tend to be closer to 20 percent
DIET WHILE ALSO FOLLOWING SOME
carbs, 15 percent protein, and
PALEO PRINCIPLES, particularly
65 percent fat.
a focus on natural, high-quality
ON THE KETO DIET
foods. I always recommend that
, you shouldn’t
whenever you can, you use the
eat those high-carb vegetables and
highest-quality ingredients you
starches because they will raise
can afford. In addition, you can
your glucose levels and kick you
swap out certain ingredients for
out of ketosis. Keto macros are
more Paleo-friendly ingredients;
5 percent carbs, 20 percent protein,
for example, you can replace
and 75 percent fat. To successfully
butter with ghee, and heavy whip-
follow a ketogenic diet, your body
ping cream with coconut milk.
SIMPLE & EASY KETOGENIC COOKING 5
to replenish it. A good guide is to make sure
to special requests, so don’t be afraid to ask for
you get at least half your body weight
exactly what you do and don’t want.
in ounces of water daily. For example, if
you weigh 200 pounds, you should drink
KITCHEN EQUIPMENT
at least 100 ounces of water (a bit more
than 3 quarts) every day.
You don’t need to have a bunch of fancy
Get plenty of salt. In a standard American
equipment in your kitchen to cook the
diet, people are typically eating foods that
recipes in this book. But you should have
have a lot of salt added to them: bread, for
a few key items for everyday use.
example. On keto you are not, so don’t be
afraid to salt your food (using high-quality
MUST HAVE
salt), and if you feel like you still need more
salt, sip some meat or vegetable broth. I
Measuring cups and measuring
recommend pink Himalayan salt because
spoons You will want to make sure you are
measuring items accurately rather than just
it has more minerals than traditional table
eyeballing them, especially for the baking
salt, such as potassium, magnesium, copper,
recipes. And if weight loss is your goal, portion
and iron.
sizes will be important, too.
Find easy ways to get your fat in. It may
sound daunting to consume 70 to 75 percent
Spatula, slotted spoon, large spoon, whisk,
of your daily diet in fat, but there are lots of
tongs, and rubber scraper I tend to buy cute
rubber scrapers all the time, but you really only
easy ways to take it in throughout the day. The
need one of each of these six tools.
easiest way is to add butter and/or healthy oils
to almost everything you eat.
Cutting board Ideally you should have
two: one for vegetables and one for meat.
Do your research before eating out. One
of the things I really love about the keto diet
Knive
s Buy one or two quality chef’s knives.
is that I can find something keto-friendly on
A quality paring knife and a 6-inch chef’s
almost any restaurant menu, but it does take
knife are a good start. I bought mine on sale
some practice! If you can, before you go out,
at Williams-Sonoma.
look online at the restaurant’s menu to figure
out the good keto options. Meat and vegetables
Cheese grater/zester It is less expensive to
grate your own cheese than to buy it preshred-
are usually a great place to start. Be careful
ded. Some graters even have storage containers
with sauces, dressings, and marinades; they
attached to them for convenience. A citrus zester
can have lots of hidden carbohydrates. When in
can also be handy if you find a cheese grater to be
doubt, ask your server for the ingredients in the
too large. In a few of these recipes, we’l also be
sauces, and if they don’t know, I suggest asking
zesting/shredding citrus and vegetables.
to have the sauce left off. Restaurants are used
6 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
Baking sheet You will want to have one
especially in the winter. I love letting my
large baking sheet for one-pan meals and
house fill up with delicious aromas as the
for baking.
food cooks all day long. The cooker I have
is super simple—it doesn’t have a timer
9-by-13-inch baking pan I like to use a
or any other fancy mechanisms—and it
deeper baking pan for roasting vegetables
works like a dream. I use a 6-quart slow
and meat. I also use it for my egg frittatas.
cooker for all the slow cooker recipes in
The one I use all the time is an easy-to-clean
this book.
Le Creuset enameled cast iron pan.
9-by-5-inch loaf pan This is a standard-
Colander A colander is important for
washing fresh fruits and vegetables. Just a
size loaf pan that I use for baking my Keto
medium-size colander should be adequate
Bread (page 78).
unless you are cooking for a crowd.
Muffin tin You’ll need a standard muffin
tin for several of these recipes. I use a jumbo
Mixing bowls A set of nesting mixing bowls
is very helpful when making a recipe. I have a
muffin tin for my BLTA Cups (page 115), but
set that I have had for at least 10 years, and
a standard tin will work here, too.
I use the pieces all the time.
8-inch glass baking dish A smaller deep
glass pan is great for baking desserts or
Ice pop molds There are a lot of fun ice
pop molds out there, and you can choose
making foods in smaller portions.
any shape to make delicious keto-friendly
10- or 12-inch skillet I like to use a non-
ice pops.
stick skillet because they are easy to clean
and work really well for keto staples like eggs.
Parchment paper I use parchment
paper for everything from egg frittatas to
Professional chefs would say a nonstick pan
roasting vegetables to making cheese chips.
won’t achieve the same level of sear as a stain-
I buy the precut squares. It says on the
less skillet, but for my purposes it works just
box that parchment paper can be used for
fine. If you prefer a stainless skillet, you will
temperatures up to 425°F. (I learned the
just need to put a bit more elbow grease into
hard way!)
the cleaning process. Whichever you choose,
buy one with a lid.
You will also need either a blender or a
Saucepans Having a small (2-quart) and
food processor:
a large (4.5-quart) saucepan will allow you
Blender A blender is a great tool for making
to make most recipes.
smoothies, coffee drinks, soups, and sauces.
If you don’t have a blender, you can get away
Slow cooker A slow cooker, like the orig-
with doing what I do, which is use my food
inal Crock-Pot and other brands, is very
processor for everything!
handy for making easy one-dish meals,
SIMPLE & EASY KETOGENIC COOKING 7
FOODS TO ENJOY
HIGH FAT / LOW CARB (BASED ON NET CARBS)
MEATS & SEAFOOD
Heavy (whipping) cream
Blueberries
Beef (ground beef,
Homemade whipped cream
Broccoli
steak, etc.)
Kefalotyri cheese
Cabbage
Chicken
Mozzarella cheese
Carrots (in moderation)
Crab
Provolone cheese
Cauliflower
Crawfish
Queso blanco
Celery
Duck
Ranch dressing
Chicory
Fish
Ricotta cheese
Coconut
Goose
Unsweetened almond milk
Cranberries
Lamb
Unsweetened coconut milk
Cucumbers
Lobster
Garlic (in moderation)
NUTS & SEEDS
Mussels
Green beans
Almonds
Octopus
Herbs
Brazil nuts
Pork (pork chops,
Jicama
bacon, etc.)
Chia seeds
Lemons
Quail
Flaxseeds
Limes
Sausage (without fillers)
Hazelnuts
Mushrooms
Scallops
Macadamia nuts
Okra
Shrimp
Peanuts (in moderation)
Olives
Veal
Pecans
Onions (in moderation)
Venison
Pine nuts
Pickles
Pumpkin seeds
DAIRY
Pumpkin
Sacha inchi seeds
Radishes
Blue cheese dressing
Sesame seeds
Raspberries
Burrata cheese
Walnuts
Salad greens
Cottage cheese
Scallions
Cream cheese
FRUITS & VEGETABLES
Spaghetti squash
Eggs
Alfalfa sprouts
(in moderation)
Greek yogurt (full-fat)
Asparagus
Strawberries
Grilling cheese
Avocados
Tomatoes (in moderation)
Halloumi cheese
Bell peppers
Zucchini
Blackberries
8 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
FOODS TO AVOID
FOODS TO AVOID
LOW FAT / HIGH CARB (BASED ON NET CARBS)
LOW FAT / HIGH CARB (BASED ON NET CARBS)
MEATS & MEAT
FRUITS & VEGETABLES
ALT
ME E
A R
T N
S ATIV
& MEES
AT
Apples
&n
bsp; FRUITS & VEGETABLES
Huckleberries
Huckleberries
Deli
ALT mea
ERN t A (
T some
IVES , not all)
Apricots
Apples
Kiwis
Kiwifruits
Hot
Deli dogs
mea t(with
(
fillers
some,
)
not all)
Artichok
Apricots es
Leeks
Leeks
Sausage(with
Hot dogs
fillers
(with
)
fillers)
Bananas
Artichokes
Mangos
Mangos
Seitan
Sausage (with fillers)
Beans (all
Bananas varieties)
Oranges
Oranges
Tofu
Seitan
Boysenberries
Beans (all varieties)
Parsnips
Tofu
Boysenberries
Pe
Pa a
rscnhie
p ss
DAIRY
Burdock root
Peaches
Butt
Bur ernut
dock r squash
oot
Peas
Alm
DAI o
R n Y d milk
Butternut squash
Pineapples
Peas
(sw
Al e
m e
o te
n n
d ed
mil)
Cantaloupe
k
Cantaloupe
Plantains
Pineapples
Coc
(sw o
e n
e ut
te m
ne il
d k)
Cherries
Plantains
(sw
Co e
c e
o te
nun
t ed
mi)lk
Chickpeas
Cherries
Plums
Plums
Milk
(sweetened)
Corn
Chickpeas
Potatoes
Potatoes
Soy
Milk milk (regular)
Curr
Cor ants
n
Prunes
Prunes
Yog
Soyu rt (r
milk e
g
(r ular)
egular)
Dates
Currants
Raisins
Yogurt (regular)
Raisins
Ed
Da atm
es ame
Sweet potatoes
NUTS & SEEDS
Sweet potatoes
Eg
Ed g
a pl
m a
a nt
me
Taro root
Cashe
NUTS w
& s SEEDS
Taro root
Elderberries
Eggplant
Turnips
Ches
Cas tnuts
hews
Turnips
Gooseberries
Elderberries
Water chestnuts
Keto5Ingredient_9781939754448.indb Page 2