Keto5Ingredient_9781939754448.indb
Page 3
Pistachios
Chestnuts
Water chestnuts
Grapes
Gooseberries
Winter squash
Pistachios
Winter squash
Hone
Gr
yde
apes w melon
Yams
Honeydew melon
Yams
SIMPLE & EASY KETOGENIC COOKING 9
Food processor I use my food processor
KETO PANTRY
a lot for making these recipes. I have a small
one, the Cuisinart Mini-Prep, because there
ESSENTIALS
are only two people in my household. It costs
about $40, and I use it all the time.
It is wise to have a well-stocked pantry when
you are cooking keto meals. You do not need
NICE TO HAVE
any exotic cooking ingredients; you just need
to have the basics. Each recipe in this book
Mixer I use an electric hand mixer I’ve had for
has only 5 main ingredients, but the following
years, but if you have a countertop mixer, that
5 basic cooking staples do not count toward
is an awesome tool. A mixer is particularly
those ingredients.
helpful for making desserts. If you don’t have
either, you can also use a whisk and get a great
KETO COOKING STAPLES
arm workout at the same time.
1. Pink Himalayan salt
Kitchen scale I do not have a kitchen scale,
2. Freshly ground black pepper
but I know it is a key item for many people
3. Ghee (clarified butter, without dairy;
who are trying to lose weight on keto. They
buy grass-fed if you can)
use it to measure portions, especially for meat
4. Olive oil
and other proteins.
5. Grass-fed butter
Immersion blender This tool is very handy
In addition to these 5 staples, there are
for quickly blending soups and sauces right in
10 key perishable ingredients you will want
the pan or bowl, instead of in a food processor
to always have on hand. I recommend that
or countertop blender.
you purchase organic/all-natural whenever
Rolling pin If you have a rolling pin, it
possible.
will come in handy for making dishes like
pinwheels. If you don’t have one, I have also
KETO PERISHABLES
used a wine bottle and it worked just fine!
1. Eggs (pasture-raised, if you can)
Basting brush I like using a basting
2. Avocados
brush with olive oil so that you don’t dump too
3. Bacon (uncured)
much, but if you don’t have one, you can also
4. Cream cheese (full-fat; or use a dairy-free
use a leafy green or paper towel instead.
alternative)
5. Sour cream (full-fat; or use a dairy-free
Cooling rack For several of these recipes,
alternative)
I transfer a finished dish from the oven to a
6. Heavy whipping cream or coconut milk
cooling rack. If you don’t have one, setting
(full-fat; I buy the coconut milk in a can)
your hot dishes on trivets or pot holders will
work, too.
10 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
7. Garlic (fresh or pre-minced in a jar)
Brain Octane Oil is one of my keto secret
8. Cauliflower
weapons because it is a very easy way to add
9. Meat (grass-fed, if you can)
high-quality fats to anything you eat. One
10. Greens (spinach, kale, or arugula)
tablespoon of the oil has 14 grams of fat, no
flavor, and no smell. I use Brain Octane Oil in
In addition, the following are some of
my Bulletproof Coffee, often called “butter
my favorite products that I always keep in
coffee,” and there are many other ways to
my kitchen. Some are staples and some are
use it.
snacks or sweet treats. In the Resources sec-
tion, I tell you where to find these products.
Bulletproof Ghee I trust the quality of
I even have discount codes you can use for
Bulletproof products, so I also purchase their
some of them!
ghee. Ghee is clarified butter (with no dairy),
which has a high smoke point, so it is great
FAVORITE KETO PRODUCTS
to use for cooking. Just like with butter, I
recommend grass-fed ghee. A good percentage
Vital Farms Pasture-Raised Eggs The
of people who do the keto diet do it dairy-free,
first thing that attracted me to this brand
so ghee is a perfect replacement for butter
of eggs was their beautiful packaging and
in cooking, as well as a tasty addition to
the fact that these eggs are pasture raised.
Bulletproof Coffee.
The yolks are orange, and the eggs are deli-
cious; buying pasture-raised eggs definitely
Primal Palate Spice Mixes Seasoning
makes a difference. Fresh pasture-raised
can really enhance a dish and a meal. I have
eggs are even better if you have a local
fallen in love with the seasoning mixes
farmers’ market.
from Primal Palate. Their spices are the
highest quality available, and they make
Kerrygold Butter Grass-fed butter just
amazing spice blends, like Breakfast
tastes better; once you switch, you will
Blend, Super Gyro, and Garam Masala,
never go back. Kerrygold, from Ireland,
which will take your dishes to a new level.
has a higher fat content. There are other
grass-fed brands, but Kerrygold is widely
Perfect Keto MCT Oil Powder This
available at Whole Foods, Costco, Trader
product is wonderful for adding high-quality
Joe’s, Walmart, and Safeway. It comes
fats in dishes and drinks. Oils can be messy
unsalted and salted; I use salted for
and of course add an oily texture to drinks.
almost everything.
MCT oil powder adds fats, and it has a nice
creamy texture that works perfectly in bever-
Bulletproof Brain Octane Oil Bulletproof
ages like coffee or smoothies. I also use it
is a brand that makes a variety of high-quality
in baking because it doesn’t have a taste, and
keto products. My favorites are their
it just adds healthy fats.
coffee, ghee, and Brain Octane Oil. The
SIMPLE & EASY KETOGENIC COOKING 11
Perfect Keto Protein Collagen MCT Oil
Primal Kitchen Products For mayo and
Powder Also by Perfect Keto, this dairy-free
salad dressings, I love Primal Kitchen’s
protein powder has collagen in it, which I
products. If you aren’t going to make
love. The production of collagen in our bodies
your own, this is the brand I would trust.
slows down as we age, so consuming products
Their mayo is made with avocado oil and
like this one with added collagen can help
is sugar-fre
e.
combat some of the collagen loss. Collagen is
beneficial for the joints, hair, and nails, among
I’m also fond of using the following general,
other things.
non-keto-specific products for my recipes.
They taste great, fulfill my dietary require-
Fat Snax Cookies These healthy, fat-packed
ments, and tend to be reasonably priced. All of
cookies come in delicious flavors and are
my recipes were tested and developed using
Paleo-friendly, keto-friendly, and organic.
these products, but feel free to substitute
My daughter loves to make keto-friendly ice
alternatives if you have your own favorites!
cream sandwiches with them.
Keto Kookies Another sweet cookie option,
• Annie’s Organic Honey
Keto Kookie was created by two friends who
Mustard Dressing
lost weight on a ketogenic diet and decided
• Boar’s Head or Citterio Pancetta
to launch their own brand. They come in
• Bob’s Red Mill Coconut Flour
delicious flavors, and the texture is moist
• Elvio’s Chimichurri Sauce
and chewy.
• Frank’s RedHot Sauce
• Justin’s All Natural Peanut Butter
Trader Joe’s Rosemary Marcona
• Kettle & Fire Bone Broth
Almonds I am obsessed with these nuts.
• Lily’s Sugar-Free Chocolate Chips
If you have never had a Marcona almond,
• Mission Low-Carb
they are an oilier almond with a flatter
Whole-Wheat Tortillas
shape and a delicate taste. Trader Joe’s
• Muir Glen Organic Diced Tomatoes with
sells a couple of varieties, but rosemary
Italian Seasoning
is my favorite.
• Organic Girl Fresh Salad Greens: Baby
Miracle Noodles and Miracle Rice These
Spinach, Baby Kale, Romaine Hearts,
two products really expand what you can
Romaine Leaves, Butter Lettuce, Red
do with keto cooking. Miracle Noodles and
Romaine, Baby Arugula
Miracle Rice are gluten-free, soy-free, and
• Primal Kitchen sauces and salad dressings:
calorie-free and have zero net carbs. They
Mayonnaise, Greek Vinaigrette, Caesar
have a variety of noodle styles so you can
with Avocado Oil, Ranch
make all your favorite noodle dishes in a
• Rao’s Homemade Tomato Sauce
keto-friendly way.
• Spicy Red Pepper Miso Mayo
12 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
• Swerve Natural Sweetener
Use the highest-quality ingredients you
• Trader Joe’s Almond Flour
can afford. Processed and lower-quality
• Trader Joe’s Chunky Blue Cheese Dressing
foods can cause inflammation in your body,
• Trader Joe’s Coconut Oil Cooking Spray
which is what a ketogenic diet is fighting
• Trader Joe’s Frozen Medium
against. So do what you can to keep your diet as
Cooked Shrimp
clean as possible with real, high-quality foods.
• Trader Joe’s Organic Chia Seeds
• Trader Joe’s Organic Coconut Cream
Remove non-keto foods from your home.
Give away your carb-filled pantry items to
• Trader Joe’s Organic Full-Fat
your friends, neighbors, coworkers, or a charity.
Unsweetened Coconut Milk (13.5-ounce
Just get them out of the house to set yourself
can); it tends to separate, so stir after
up for success.
opening and before measuring
• Trader Joe’s Sliced Prosciutto
Keep your food as simple as possible. Stick
• Wild Planet Alaska Wild Canned Salmon
to recipes like the ones in this book that use
• Zevia All-Natural Root Beer
real food and do not have lots of ingredients.
Keto is made to be simple.
KETO COOKING
Track your food throughout the day.
Get in the habit of entering your meals into
The ketogenic diet can seem complicated at
an app like Carb Manager. Not every meal has
first, but it is really about simplifying your
to add up to perfect keto macros, but the more
eating habits. I am successful when I eat
mindful you are throughout the day, the easier
simple meals made with high-quality, natural
it will be to reach your goals. The macro goals
ingredients. The recipes in this book are good
you are aiming for every day are in fat, protein,
examples of this simple approach, because
carbs, and calories.
they each have just 5 main ingredients. By
planning your shopping trips around these
Plan your meals. Prepping meals ahead
of time so you always have food on hand is
recipes, you will be able to set yourself up for
the key to success for many people. Make
success. In my experience, the better your
sure your refrigerator and pantry are stocked
plan, the more successful you will be on your
with staples so that when those cravings hit,
keto diet. A “plan” can be different for every-
you can satisfy them with an appropriate
one. For example, I always pack keto-friendly
low-carb, high-fat option.
snacks when I go out of town and when I have
all-day meetings. Otherwise, it is easy to give
Prep and store ingredients ahead of
in to what is available. For others, preparing
time. Hardboiled eggs make perfect
an entire week’s worth of food on the weekend
last-minute snacks that you can prepare
may be the best plan for success.
ahead of time and have ready in the
refrigerator. I also like to prepare small
SIMPLE & EASY KETOGENIC COOKING 13
zip-top bags of veggies, nuts, slices of cheese,
Don’t be afraid of new food combinations.
and other keto-friendly snacks, and keep
The ketogenic diet gives you the opportunity
them available in the fridge for grab and go.
to get creative with delicious high-fat ingredi-
Also, you will find that rinsing and cutting up
ents you may not be very familiar with.
vegetables you plan to use for the next week’s
recipes is a helpful way to cut down on your
Don’t be afraid of salt and seasoning.
You can give a dish as simple as eggs a totally
evening meal-prep time.
different taste profile simply by using differ-
Cook in bulk. It is usually cheaper to buy
ent seasonings. Have fun with flavors.
meat and poultry in larger quantities, so
don’t be reluctant to cook a week’s worth
Commit. It takes about a month to become
ful y keto-adapted, which is when your body has
at one time and store it in the refrigerator
fully switched over and has become super-
and freezer. It will save you a lot of time
efficient at using fat/ketones as fuel. Keto is
&
nbsp; throughout the week.
meant to be a long-term way of eating, so give
your body time to heal and adjust.
14 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
About the Recipes
IN THIS BOOK YOU WILL FIND 130 EASY, 5-INGREDIENT RECIPES
FOR EVERY MEAL.
Over half the recipes take less than
oil, and grass-fed butter. You’ll find
30 minutes to prepare, and when-
the nutritional information as wel as
ever possible I tried to minimize
the macro breakdowns (see page 3)
the pots and pans needed because
at the bottom of each recipe.
I love for cleanup to be easy, too.
Every recipe also includes at least
The recipes in this book have
one tip:
helpful labels you can look for:
SUBSTITUTION TIP This tip makes
ONE POT These recipes can be
suggestions for replacing or swap-
made in a single pot or bowl.
ping out ingredients.
ONE PAN These recipes can be
INGREDIENT TIP This tip recom-
made in a single skil et, baking dish,
mends easy or alternative ways of
or other cooking vessel.
prepping ingredients.
30-MINUTE These recipes will
VARIATIONS This tip suggests other
take 30 minutes or less for prep
flavor or ingredient combinations
and cooking.
you can use in the basic dish to
NO COOK
easily change a recipe.
These recipes do not
involve any cooking.
Most of the recipes in the book
VEGETARIAN
are made for two people, because
These recipes do
I originally created my recipes for
not contain any meat.
me and my daughter. And through
Each recipe in the book cal s for just
my followers, I’ve discovered
5 main ingredients and uses some
that a two-person recipe yield is
of the 5 pantry ingredients as well:
very popular. If you're expecting
pink Himalayan salt, freshly ground
more people, just multiply the
black pepper, grass-fed ghee, olive
ingredients.
SIMPLE & EASY KETOGENIC COOKING 15
Blackberry-Chia Pudding, page 22
TWO
SMOOTHIES
& BREAKFASTS
The ketogenic diet and breakfast foods are a perfect pair. For
just one ingredient, eggs, there are endless ways you can get
creative. The recipes in this chapter are some of the favorites
I often make for my daughter and me. During the busy work
and school week, I generally stick to Bulletproof Coffee or an
Americano with heavy whipping cream for breakfast. But on the