black pepper
4. Place the butter on top of the roast, and sprinkle the
1 (1-ounce) packet
pepperoncini around it.
dry Au Jus Gravy Mix
5. Cover and cook on low for 8 hours.
1 (1-ounce) packet
dry ranch dressing
6. Shred the beef using two forks, and serve hot.
8 tablespoons butter
(1 stick)
INGREDIENT TIP You can make this recipe with boneless chicken
1 cup whole pepperoncini
breasts, and it is delicious.
(I use Mezzetta)
Per Batch
Calories: 2016; Total Fat: 142g;
Carbs: 22g; Net Carbs: 22g;
Fiber: 0g; Protein: 145g
Per Serving
Calories: 504; Total Fat: 34g;
Carbs: 6g; Net Carbs: 6g;
Fiber: 0g; Protein: 36g
132 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
TACO CHEESE CUPS
Cheese cups are versatile and very easy to make. Once you master the cheese chips, you will no doubt start making cheese taco shells, cheese bowls, cheese everything! These Mexican-themed taco cups include flavorful beef, fresh avocado, cool sour cream, and of course the crunch of the cheese cup. Delicious and fun to eat!
30-MINUTE
TO MAKE THE CHEESE CUPS
SERVES 2
1. Preheat the oven to 350°F. Line a baking sheet with parch-
PREP 10 minutes
ment paper or a silicone baking mat.
COOK 20 minutes
2. Place ½-cup mounds of the cheese on the prepared pan.
FOR THE CHEESE CUPS
Bake for about 7 minutes, or until the edges are brown and the
2 cups shredded cheese
middle has melted. You want these slightly larger than a typical
(I use Mexican blend)
tortilla chip.
FOR THE GROUND BEEF
3. Put the pan on a cooling rack for 2 minutes while the cheese
1 tablespoon ghee
chips cool. The chips will be floppy when they first come out of
½ pound ground beef
the oven, but they will begin to crisp as they cool.
½ (1.25-ounce) package
4.
taco seasoning
Before they are fully crisp, move the cheese chips to a muffin
¼ cup water
tin. Form the cheese chips around the shape of the muffin cups
to create small bowls. (The chips will fully harden in the muffin
FOR THE TACO CUPS
tin, which will make them really easy to fill.)
½ avocado, diced
Pink salt
TO MAKE THE GROUND BEEF
Freshly ground
1. In a medium skillet over medium-high heat, heat the ghee.
black pepper
2. When the ghee is hot, add the ground beef and sauté for
2 tablespoons sour cream
about 8 minutes, until browned.
Per Batch
3. Drain the excess grease. Stir in the taco seasoning and water,
Calories: 1787; Total Fat: 136g;
Carbs: 23g; Net Carbs: 18g;
and bring to a boil. Turn the heat to medium-low and simmer
Fiber: 5g; Protein: 113g
for 5 minutes.
Per Serving
Calories: 894; Total Fat: 68g;
Carbs: 12g; Net Carbs: 9g;
Fiber: 3g; Protein: 57g
!
PORK & BEEF ENTRÉES 133
TACO CHEESE CUPS continued
TO MAKE THE TACO CUPS
1. Using a slotted spoon, spoon the ground beef into the
taco cups.
2. Season the diced avocado with pink salt and pepper, and
divide it among the taco cups.
3. Add a dollop of sour cream to each taco cup and serve.
STORAGE TIP The taco cups will keep well for 2 to 3 days in
a sealed container in the refrigerator.
VARIATIONS
Just like a taco shell, these taco cheese cups can be used to
hold any number of flavor combinations:
• Diced tomatoes, onions, and jalapeños can be added
to the ground beef.
• Use pepper Jack cheese for an extra kick.
134 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
BACON CHEESEBURGER CASSEROLE
My daughter loves this casserole. It heats up wonderfully as leftovers, so we usually make this once a week during the winter months. This is a hearty, protein-filled dish, so I like to make it on days when I intermittent-fast all day long and just eat dinner.
SERVES 4
TO MAKE THE BACON AND GROUND BEEF
PREP 10 minutes
1. In a large skillet over medium-high heat, cook the bacon
COOK 50 minutes
on both sides until crispy, about 8 minutes. Transfer the bacon
FOR THE BACON AND
to a paper towel–lined plate to drain and cool for 5 minutes.
GROUND BEEF
Transfer to a cutting board and chop the bacon.
1 pound bacon
2. In a second large skillet over medium-high heat, heat the
1 tablespoon ghee
ghee. Add the ground beef and season with pink salt and
1 pound ground beef
pepper. Stir occasionally, breaking the beef chunks apart.
Pink salt
3.
Freshly ground
Once the meat is browned, after about 8 minutes, drain the
black pepper
fat and mix in the chopped bacon.
FOR THE CASSEROLE
TO MAKE THE CASSEROLE
1 tablespoon ghee
1. Preheat the oven to 350°F. Coat a 9-by-13-inch baking dish
½ cup heavy
with the ghee.
(whipping) cream
4 large eggs, lightly beaten
2. Spoon the meat-and-bacon mixture into the baking dish as
¾ cup shredded cheese
a first layer.
(I use Mexican blend)
3. In a medium bowl, mix together the cream, eggs, and half of
Pink salt
the cheese, and season with pink salt and pepper. Pour over the
Freshly ground
meat. Top with the remaining half of the cheese.
black pepper
Per Batch
Calories: 4706; Total Fat: 363g;
Carbs: 11g; Net Carbs: 11g;
Fiber: 0g; Protein: 330g
Per Serving
Calories: 1177; Total Fat: 91g;
Carbs: 3g; Net Carbs: 3g;
Fiber: 0g; Protein: 83g
!
PORK & BEEF ENTRÉES 135
BACON CHEESEBURGER CASSEROLE continued
4. Bake for 30 minutes, or until the cheese on top is melted
and lightly browned.
5. Let the casserole sit for 5 minutes on a cooling rack before
cutting and serving.
INGREDIENT TIP You could also make this recipe with ground
turkey instead of ground beef.
VARIATIONS
I recommend incorporating some of the following variations in the
recipe to add some acidity:
• Add diced pickles into the beef mixture. I always do this step
because it adds a nice acidity to an otherwise very heavy
dish. I use ½ cup of diced pickles.
• Sliced pepperoncini works well, too, if you aren’t a fan
of pickles.
• Adding a low-sugar tomato sauce like Rao’s brand to the
cream-and-eggs mixture also provides a nice flavor. I use
¼ cup of tomato sauce.
136 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
FETA-STUFFED BURGERS
Who doesn’t love a burger? Especially a burger stuffed with cheese! The combo of the beef and lamb with classic Mediterranean flavors is a winner.
30-MINUTE
1. In a large bowl, mix to combine the mint leaves with the
SERVES 2
scallion and mustard. Season with pink salt and pepper.
PREP 10 minutes
2. Add the ground beef and lamb to the bowl. Mix together
COOK 10 minutes
thoroughly, and form into 4 patties.
2 tablespoons fresh mint
3. Press the feta crumbles into 2 of the patties, and put the
leaves, finely chopped
other 2 patties on top so the cheese is in the middle. Pinch
1 scallion, white and green
parts, thinly sliced
all the way around the edges of the burgers to seal in the
1 tablespoon Dijon mustard
feta cheese.
Pink salt
4. In a medium skillet over medium heat, heat the ghee.
Freshly ground
Add the burger patties to the hot oil. Cook each side for
black pepper
4 to 5 minutes, until done to your preference, and serve.
12 ounces (6 ounces each)
ground beef and ground
lamb mixture
SUBSTITUTION TIP You could use just ground beef or just
ground lamb for this recipe if you prefer.
2 ounces crumbled
feta cheese
1 tablespoon ghee
Per Batch
Calories: 1214; Total Fat: 95g;
Carbs: 4g; Net Carbs: 3g;
Fiber: 1g; Protein: 81g
Per Serving
Calories: 607; Total Fat: 48g;
Carbs: 2g; Net Carbs: 2g;
Fiber: 1g; Protein: 41g
PORK & BEEF ENTRÉES 137
Strawberry-Lime Ice Pops, page 142
SEVEN
DESSERTS &
SWEET TREATS
Desserts can be fun on a keto diet! I try to keep my dessert
recipes as simple as possible so that if I am craving something
sweet I can prepare a recipe quickly with ingredients I already
have in the house. I make dessert an occasional treat, maybe
once a week, because I find that the less I eat sweet foods, the
less I crave them. Keep things simple with these 5-ingredient
keto desserts.
139
Blueberry-Blackberry Ice Pops 141
Strawberry-Lime Ice Pops 142
Coffee Ice Pops 143
Fudge Ice Pops 144
Root Beer Float 145
Orange Cream Float 146
Strawberry Shake 147
“Frosty” Chocolate Shake 148
Strawberry Cheesecake Mousse 149
Lemonade Fat Bomb 150
Berry Cheesecake Fat Bomb 151
Peanut Butter Fat Bomb 152
Crustless Cheesecake Bites 153
Pumpkin Crustless Cheesecake Bites 154
Berry-Pecan Mascarpone Bowl 155
Peanut Butter Cookies 156
Chocolate Mousse 157
Mint–Chocolate Chip Ice Cream 158
Chocolate-Avocado Pudding 160
Dark-Chocolate Strawberry Bark 161
140
BLUEBERRY-BLACKBERRY ICE POPS
Blueberries are my favorite fruit, and blackberries are a close second. So I created a creamy, refreshing ice pop using both. The color of these ice pops is gorgeous!
NO COOK
1. In a food processor (or blender), mix together the coconut
VEGETARIAN
cream, sweetener, and vanilla.
SERVES 2
2. Add the mixed berries, and pulse just a few times so the
PREP 5 minutes,
blueberries retain their texture.
plus at least 2 hours
to freeze
3. Pour into ice pop molds and freeze for at least 2 hours
before serving.
½ (13.5-ounce) can
coconut cream, ¾ cup
unsweetened full-fat
INGREDIENT TIP If you don’t have both blueberries and black-
coconut milk, or ¾ cup
berries, you can make this recipe with just one or the other.
heavy (whipping) cream
2 teaspoons Swerve
natural sweetener or
2 drops liquid stevia
½ teaspoon vanilla extract
¼ cup mixed blueberries
and blackberries (fresh
or frozen)
Per Batch
Calories: 661; Total Fat: 68g;
Carbs: 17g; Net Carbs: 7g;
Fiber: 2g; Protein: 4g
Per Serving
Calories: 165; Total Fat: 17g;
Carbs: 4g; Net Carbs: 2g;
Fiber: 1g; Protein: 1g
DESSERTS & SWEET TREATS 141
STRAWBERRY-LIME ICE POPS
The fresh, delicious flavors of this ice pop remind me of a Mexican paleta. I love the addition of lime juice so that you have sweet, creamy, and sour flavors all in one delicious ice pop.
NO COOK
1. In a food processor (or blender), mix together the coconut
VEGETARIAN
cream, sweetener, and lime juice.
SERVES 4
2. Add the strawberries, and pulse just a few times so the
PREP 5 minutes,
strawberries retain their texture.
plus at least 2 hours
to freeze
3. Pour into ice pop molds, and freeze for at least 2 hours
before serving.
½ (13.5-ounce) can
coconut cream, ¾ cup
unsweetened full-fat
INGREDIENT TIP You can also replace the strawberries with
coconut milk, or ¾ cup
blackberries.
heavy (whipping) cream
2 teaspoons Swerve
natural sweetener or
2 drops liquid stevia
1 tablespoon freshly
squeezed lime juice
¼ cup hulled and sliced
strawberries (fresh
or frozen)
Per Batch
Calories: 663; Total Fat: 68g;
Carbs: 20g; Net Carbs: 10g;
Fiber: 2g; Protein: 4g
Per Serving
Calories: 166; Total Fat: 17g;
Carbs: 5g; Net Carbs: 3g;
Fiber: 1g; Protein: 1g
142 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
COFFEE ICE POPS
Coffee is a staple for so many people on a keto diet. Why not freeze it into a convenient ice pop form? The mix of coffee and cream is extra fun with the addition of sugar-free chocolate chips.
NO COOK
1. In a food processor (or blender), mix together the coffee,
VEGETARIAN
coconut cream, and sweetener until thoroughly blended.
SERVES 4
2. Pour into ice pop molds, and drop a few chocolate chips
PREP 5 minutes,
into each mold.
plus 2 hours to freeze
3. Freeze for at least 2 hours before serving.
2 cups brewed coffee, cold
¾ cup coconut cream,
INGREDIENT TIP
¾ cup unsweetened full-fat
You can adjust the sweetness to your
coconut milk, or ¾ cup
personal taste.
heavy (whipping) cream
2 teaspoons Swerve
VARIATIONS
natural sweetener or
You can add in your favorite sugar-free flavorings, to customize
2 drops liquid stevia
the ice pops just as you would your coffee:
2 tablespoons sugar-free
• Cinnamon
chocolat
e chips (I use Lily’s)
• Vanilla
• Chocolate protein powder
Per Batch
Calories: 419; Total Fat: 41g;
Carbs: 29g; Net Carbs: 7g;
Fiber: 8g; Protein: 4g
Per Serving
Calories: 105; Total Fat: 10g;
Carbs: 7g; Net Carbs: 2g;
Fiber: 2g; Protein: 1g
DESSERTS & SWEET TREATS 143
FUDGE ICE POPS
Ice pops are one of my favorite desserts because it’s simple to make a batch, and then I have something sweet ready for that occasional craving. Ice pops are also a fun way to get creative with different flavors. I recommend investing in good-quality ice pop molds.
NO COOK
1. In a food processor (or blender), mix together the coconut
VEGETARIAN
cream, sweetener, and unsweetened cocoa powder.
SERVES 4
2. Pour into ice pop molds, and drop chocolate chips into
PREP 5 minutes,
each mold.
plus 2 hours to freeze
3. Freeze for at least 2 hours before serving.
½ (13.5-ounce) can
coconut cream, ¾ cup
unsweetened full-fat
INGREDIENT TIP You can adjust the sweetness to your
coconut milk, or ¾ cup
personal taste.
heavy (whipping) cream
2 teaspoons Swerve
VARIATIONS
natural sweetener or
2 drops liquid stevia
Have fun playing with the mix-ins:
• You can add collagen powder to the mix for added health
2 tablespoons unsweetened
cocoa powder
benefits.
• Choose the heavy (whipping) cream and add cream cheese.
2 tablespoons sugar-free
chocolate chips (I use Lily’s)
Fold in the chocolate chips at the end of the recipe.
Per Batch
Calories: 771; Total Fat: 79g;
Carbs: 37g; Net Carbs: 13g;
Fiber: 10g; Protein: 8g
Per Serving
Calories: 193; Total Fat: 20g;
Carbs: 9g; Net Carbs: 3g;
Fiber: 3g; Protein: 2g
144 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
ROOT BEER FLOAT
I remember the day I realized I could easily make a keto-friendly root beer float. So exciting!
This version is keto-friendly, and you won’t miss the sugar, at all.
30-MINUTE
1. In a food processor (or blender), combine the root beer,
ONE PAN
cream, vanilla, and ice.
NO COOK
VEGETARIAN
2. Blend well, pour into two tall glasses, and serve.
SERVES 2
3.
For me, no root beer float is complete without a bendy straw.
PREP 5 minutes
INGREDIENT TIP If you are looking for a boozy root beer float, you
1 (12-ounce) can diet root
can add vanilla vodka or rum to this mix.
Keto5Ingredient_9781939754448.indb Page 16