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.
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