Keto5Ingredient_9781939754448.indb

by The Easy 5-Ingredient Ketogenic Diet Cookbook (pdf)

  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