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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