Keto5Ingredient_9781939754448.indb
Page 9
Carbs: 14g; Net Carbs: 9g;
Fiber: 6g; Protein: 60g
Salads are the perfect canvas for creativity when it comes to top-
pings. I generally look in my refrigerator and see what I have on
Per Serving
hand. These options are just some of the great additions available:
Calories: 451; Total Fat: 36g;
Carbs: 7g; Net Carbs: 5g;
• Balsamic dressing and a sliced hardboiled egg.
Fiber: 3g; Protein: 30g
• Walnuts in place of the pecans, and 1 sliced avocado.
HEARTY SOUPS & SALADS 63
Cheese Chips and Guacamole, page 75
FOUR
SIDE DISHES
& SNACKS
These side dishes are some of my absolute favorite keto recipes.
I love them because they are super easy to make and they com-
bine some fun flavors. I often eat one of these as my main dish
when I am craving a veggie-forward meal, but they are also great
beside your favorite protein. This chapter really highlights some
of the many creative ways you can use vegetables on a keto diet.
65
Roasted Cauliflower with Prosciutto, Capers, and Almonds 67
Buttery Slow-Cooker Mushrooms 68
Baked Zucchini Gratin 69
Roasted Radishes with Brown Butter Sauce 70
Parmesan and Pork Rind Green Beans 71
Pesto Cauliflower Steaks 72
Tomato, Avocado, and Cucumber Salad 73
Crunchy Pork Rind Zucchini Sticks 74
Cheese Chips and Guacamole 75
Cauliflower “Potato” Salad 76
Loaded Cauliflower Mashed “Potatoes” 77
Keto Bread 78
Deviled Eggs 79
Chicken-Pecan Salad Cucumber Bites 81
Buffalo Chicken Dip 82
Roasted Brussels Sprouts with Bacon 83
Salami, Pepperoncini, and Cream Cheese Pinwheels 84
Cauliflower Steaks with Bacon and Blue Cheese 85
Bacon-Wrapped Jalapeños 86
Creamy Broccoli-Bacon Salad 87
66
ROASTED CAULIFLOWER WITH
PROSCIUTTO, CAPERS, AND ALMONDS
This dish is one of my favorite things to eat. Sometimes I eat it as my dinner, but it is also perfect as a side with any meat. The capers are probably the best part; they provide a nice pop of flavor, and the slivered almonds give it a surprising crunch. I always make roasted cauliflower right after I make bacon, because I have all that wonderful bacon grease left in the pan, and the cauliflower soaks it right up. Sometimes I also throw a couple of seasoned chicken breasts into the pan with the cauliflower for a complete meal in one pan.
30-MINUTE
1. Preheat the oven to 400°F. Line a baking pan with a silicone
ONE PAN
baking mat or parchment paper.
SERVES 2
2. Put the cauliflower florets in the prepared baking pan with
PREP 5 minutes
the bacon grease, and season with pink salt and pepper. Or if
COOK 25 minutes
you are using olive oil instead, drizzle the cauliflower with olive
12 ounces cauliflower
oil and season with pink salt and pepper.
florets (I get precut florets
at Trader Joe’s)
3. Roast the cauliflower for 15 minutes.
2 tablespoons leftover
4. Stir the cauliflower so all sides are coated with the
bacon grease, or olive oil
bacon grease.
Pink salt
Freshly ground
5. Distribute the prosciutto pieces in the pan. Then add the
black pepper
slivered almonds and capers. Stir to combine. Sprinkle the
2 ounces sliced prosciutto,
Parmesan cheese on top, and roast for 10 minutes more.
torn into small pieces
6. Divide between two plates, using a slotted spoon so you
¼ cup slivered almonds
don’t get excess grease in the plates, and serve.
2 tablespoons capers
2 tablespoons grated
Parmesan cheese
SUBSTITUTION TIP Sliced green olives work well if you don’t
have capers.
Per Batch
Calories: 576; Total Fat: 48g;
Carbs: 14g; Net Carbs: 7g;
Fiber: 6g; Protein: 28g
Per Serving
Calories: 288; Total Fat: 24g;
Carbs: 7g; Net Carbs: 4g;
Fiber: 3g; Protein: 14g
SIDE DISHES & SNACKS 67
BUTTERY SLOW-COOKER MUSHROOMS
There is something about dry ranch-dressing mix that makes such a great seasoning. When
I first started cooking, I used it all the time to make chicken, pork chops, and this mushroom dish. Your house will smell incredible while these are cooking in the slow cooker. I love to pop these while I am watching football, but they are also a delicious side dish for most meats. You can easily double or triple this recipe for a larger group.
ONE POT
1. With the crock insert in place, preheat the slow cooker
VEGETARIAN
to low.
SERVES 2
2. Put the butter and the dry ranch dressing in the bottom of
PREP 10 minutes
the slow cooker, and allow the butter to melt. Stir to blend the
COOK 4 hours
dressing mix and butter.
6 tablespoons butter
3. Add the mushrooms to the slow cooker, and stir to coat
1 tablespoon packaged
with the butter-dressing mixture. Sprinkle the top with the
dry ranch-dressing mix
Parmesan cheese.
8 ounces fresh cremini
mushrooms
4. Cover and cook on low for 4 hours.
2 tablespoons grated
Parmesan cheese
5. Use a slotted spoon to transfer the mushrooms to a serving
1 tablespoon chopped fresh
dish. Top with the chopped parsley and serve.
flat-leaf Italian parsley
SUBSTITUTION TIP If you don’t have dry ranch-dressing mix, for
Per Batch
a similar result you can combine equal amounts of onion powder,
Calories: 701; Total Fat: 72g;
garlic powder, dried thyme, pink salt, pepper, dried parsley, and a
Carbs: 9g; Net Carbs: 7g;
dash of paprika.
Fiber: 2g; Protein: 11g
Per Serving
Calories: 351; Total Fat: 36g;
Carbs: 5g; Net Carbs: 4g;
Fiber: 1g; Protein: 6g
68 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
BAKED ZUCCHINI GRATIN
I love a gratin, and potatoes are out of the question, but this cheesy dish with a crispy pork-rind topping will serve as a delicious low-carb alternative. The crushed pork rinds act like a bread-crumb topping, and you can use any flavor of pork rinds you prefer. Simply toss them in the food processor (or blender) for a few seconds to crush. The mixture of the Brie and Gruyère cheeses is what makes this dish so unique!
SERVES 2
1. Salt the zucchini slices and put them in a colander in the
PREP 10 minutes,
sink for 45 minutes; the zucchini will shed much of their water.
plus 30 minutes to drain
COOK
2. Preheat the oven to 400°F.
25 minutes
3.
1 large zucchini, cut into
When the zucchini have been “weeping” for about 30 min-
¼-inch-thick slices
utes, in a small saucepan over medium-low heat, heat the Brie
Pink salt
and butter, sti
rring occasionally, until the cheese has melted
1 ounce Brie cheese, rind
and the mixture is fully combined, about 2 minutes.
trimmed off
4. Arrange the zucchini in an 8-inch baking dish so the zuc-
1 tablespoon butter
chini slices are overlapping a bit. Season with pepper.
Freshly ground
black pepper
5. Pour the Brie mixture over the zucchini, and top with the
⅓ cup shredded
shredded Gruyère cheese.
Gruyère cheese
6. Sprinkle the crushed pork rinds over the top.
¼ cup crushed pork rinds
7. Bake for about 25 minutes, until the dish is bubbling and
Per Batch
the top is nicely browned, and serve.
Calories: 709; Total Fat: 50g;
Carbs: 10g; Net Carbs: 7g;
Fiber: 3g; Protein: 55g
SUBSTITUTION TIP You can use a crème de Brie soft cheese
as well. Some have garlic or other herbs in them, which are tasty
Per Serving
additions to this dish.
Calories: 355; Total Fat: 25g;
Carbs: 5g; Net Carbs: 4g;
Fiber: 2g; Protein: 28g
SIDE DISHES & SNACKS 69
ROASTED RADISHES WITH
BROWN BUTTER SAUCE
These warm, buttery roasted radishes look and taste like you are eating a baby red potato. They are crispy on the outside, warm and smooth on the inside. The brown butter sauce makes this dish truly delicious.
30-MINUTE
1. Preheat the oven to 450°F.
VEGETARIAN
2. In a medium bowl, toss the radishes in the olive oil and
SERVES 2
season with pink salt and pepper.
PREP 10 minutes
COOK
3.
15 minutes
Spread the radishes on a baking sheet in a single layer. Roast
for 15 minutes, stirring halfway through.
2 cups halved radishes
1 tablespoon olive oil
4. Meanwhile, when the radishes have been roasting for about
Pink salt
10 minutes, in a small, light-colored saucepan over medium
Freshly ground
heat, melt the butter completely, stirring frequently, and
black pepper
season with pink salt. When the butter begins to bubble and
2 tablespoons butter
foam, continue stirring. When the bubbling diminishes a bit,
1 tablespoon chopped fresh
the butter should be a nice nutty brown. The browning process
flat-leaf Italian parsley
should take about 3 minutes total. Transfer the browned butter
to a heat-safe container (I use a mug).
Per Batch
Calories: 361; Total Fat: 37g;
5. Remove the radishes from the oven, and divide them
Carbs: 8g; Net Carbs: 4g;
between two plates. Spoon the brown butter over the radishes,
Fiber: 4g; Protein: 2g
top with the chopped parsley, and serve.
Per Serving
Calories: 181; Total Fat: 19g;
Carbs: 4g; Net Carbs: 2g;
INGREDIENT TIP You can keep the stems on the radishes to roast
Fiber: 2g; Protein: 1g
them if you prefer them that way.
70 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
PARMESAN AND PORK RIND GREEN BEANS
I love green beans. Growing up, we never roasted them, but now that is my favorite way to cook most vegetables. Drizzled in olive oil and seasoned with a bit of salt plus the Parmesan cheese and pork rinds, the roasted beans are bursting with flavor.
30-MINUTE
1. Preheat the oven to 400°F.
SERVES 2
2. In a medium bowl, combine the green beans, pork rinds,
PREP 5 minutes
olive oil, and Parmesan cheese. Season with pink salt and
COOK 15 minutes
pepper, and toss until the beans are thoroughly coated.
½ pound fresh green beans
3. Spread the bean mixture on a baking sheet in a single layer,
2 tablespoons crushed
and roast for about 15 minutes. At the halfway point, give
pork rinds
the pan a little shake to move the beans around, or just give
2 tablespoons olive oil
them a stir.
1 tablespoon grated
Parmesan cheese
4. Divide the beans between two plates and serve.
Pink salt
Freshly ground
INGREDIENT TIP You can use any flavor of pork rinds to add addi-
black pepper
tional zest to the green beans, but I typically use the original flavor.
Per Batch
Calories: 350; Total Fat: 30g;
Carbs: 16g; Net Carbs: 10g;
Fiber: 6g; Protein: 8g
Per Serving
Calories: 175; Total Fat: 15g;
Carbs: 8g; Net Carbs: 5g;
Fiber: 3g; Protein: 6g
SIDE DISHES & SNACKS 71
PESTO CAULIFLOWER STEAKS
I love making pesto. Anytime I buy a bunch of fresh basil for a recipe, I use the leftovers to make pesto. And I usually opt for whatever nuts I have around. The flavorful pesto paired with the melted cheese is a perfect topping for cauliflower steaks.
30-MINUTE
1. Preheat the oven to 425°F. Brush a baking sheet with olive
VEGETARIAN
oil or line with a silicone baking mat.
SERVES 2
2. To prep the cauliflower steaks, remove and discard the
PREP 5 minutes
leaves and cut the cauliflower into 1-inch-thick slices. You
COOK 20 minutes
can roast the extra floret crumbles that fall off with the steaks.
2 tablespoons olive oil,
3. Place the cauliflower steaks on the prepared baking sheet,
plus more for brushing
and brush them with the olive oil. You want the surface just
½ head cauliflower
lightly coated so it gets caramelized. Season with pink salt
Pink salt
and pepper.
Freshly ground
black pepper
4. Roast the cauliflower steaks for 20 minutes.
2 cups fresh basil leaves
5. Meanwhile, put the basil, Parmesan cheese, almonds, and
½ cup grated
Parmesan cheese
2 tablespoons of olive oil in a food processor (or blender),
¼ cup almonds
and season with pink salt and pepper. Mix until combined.
½ cup shredded
6. Spread some pesto on top of each cauliflower steak, and top
mozzarella cheese
with the mozzarella cheese. Return to the oven and bake until
the cheese melts, about 2 minutes.
Per Batch
Calories: 895; Total Fat: 68g;
7. Place the cauliflower steaks on two plates, and serve hot.
Carbs: 34g; Net Carbs: 20g;
Fiber: 14g; Protein: 47g
SUBSTITUTION TIP I use almonds for my pesto instead of the
Per Serving
conventional pine nuts because I always seem to have almonds in
Calories: 448; Total Fat: 34g;
the house. But if you have pine nuts on hand, you can definitely
Carbs: 17g; Net Carbs: 10g;
Fiber: 7g; Protein: 24g
use those.
72 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
TOMATO, AVOCADO, AND
CUCUMBER SALAD
You can assemble this flavorful salad in minutes. It’s a perfect dish for a potluck because everyone wi
ll enjoy it. I like to use small Persian cucumbers for this salad because they are crisper and have very tiny seeds.
30-MINUTE
1. In a large bowl, combine the tomatoes, cucumbers, avocado,
NO COOK
and feta cheese.
VEGETARIAN
2. Add the vinaigrette, and season with pink salt and pepper.
SERVES 2
Toss to thoroughly combine.
PREP 5 minutes
3. Divide the salad between two plates and serve.
½ cup grape
tomatoes, halved
SUBSTITUTION TIP
4 small Persian cucumbers
You could replace the feta cheese with
or 1 English cucumber,
goat cheese.
peeled and finely chopped
1 avocado, finely chopped
VARIATIONS
¼ cup crumbled feta cheese
The flavors and textures in this salad pair perfectly with the follow-
2 tablespoons vinaigrette
ing additions:
salad dressing (I use Primal
• ½ red onion, finely chopped, for additional crunch and
Kitchen Greek Vinaigrette)
freshness
Pink salt
• Sliced black olives
Freshly ground
black pepper
Per Batch
Calories: 516; Total Fat: 45g;
Carbs: 23g; Net Carbs: 11g;
Fiber: 12g; Protein: 10g
Per Serving
Calories: 258; Total Fat: 23g;
Carbs: 12g; Net Carbs: 6g;
Fiber: 6g; Protein: 5g
SIDE DISHES & SNACKS 73
CRUNCHY PORK RIND ZUCCHINI STICKS
My daughter isn’t a fan of zucchini. But she loves these crunchy, salty zucchini sticks. They make for a delicious side dish for just about any meal.
30-MINUTE
1. Preheat the oven to 400°F. Line a baking sheet with
SERVES 2
aluminum foil or a silicone baking mat.
PREP 5 minutes
2. Place the zucchini halves cut-side up on the prepared
COOK 25 minutes
baking sheet.
2 medium zucchini, halved
3. In a medium bowl, combine the pork rinds, Parmesan
lengthwise and seeded
cheese, garlic, and melted butter, and season with pink
¼ cup crushed pork rinds
salt and pepper. Mix until well combined.
¼ cup grated
Parmesan cheese
4. Spoon the pork-rind mixture onto each zucchini stick,
2 garlic cloves, minced
and drizzle each with a little olive oil.
2 tablespoons melted butter
5. Bake for about 20 minutes, or until the topping is
Pink salt
golden brown.
Freshly ground
black pepper
6. Turn on the broiler to finish browning the zucchini sticks,