PREP 5 minutes
peanut butter, sweetener, and egg.
COOK 10 minutes, plus
10 minutes to cool
3. Roll up the batter into small balls about 1 inch in diameter.
1 cup natural crunchy
4. Spread out the cookie-dough balls on the prepared pan.
peanut butter
Press each dough ball down with the tines of a fork, then
½ cup Swerve
repeat to make a crisscross pattern.
natural sweetener
5. Bake for about 12 minutes, or until golden.
1 egg
6. Let the cookies cool for 10 minutes on the lined pan before
Per Batch
serving. If you try to move them too soon, they will crumble.
Calories: 1466; Total Fat: 118g;
Carbs: 153g; Net Carbs: 43g;
7. Store leftover cookies covered in the refrigerator for up
Fiber: 14g; Protein: 56g
to 5 days.
Per Cookie
Calories: 98; Total Fat: 8g;
INGREDIENT TIP You can use creamy peanut butter, but I think
Carbs: 10g; Net Carbs: 3g;
Fiber: 1g; Protein: 4g
the texture of the nuts makes for a better cookie.
156 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
CHOCOLATE MOUSSE
This dessert is rich, chocolatey, and super indulgent. It is packed with fats and bursting with creamy, chocolatey flavor.
NO COOK
1. In a medium chilled bowl, use a whisk or fork to whip the
VEGETARIAN
cream. Refrigerate to keep cold.
SERVES 2
2. In a separate medium bowl, use a hand mixer to beat the
PREP 10 minutes,
butter, cocoa powder, cream cheese, and sweetener until
plus 1 hour to chill
thoroughly combined.
1½ tablespoons heavy
3. Take the whipped cream out of the refrigerator. Gently
(whipping) cream
fold the whipped cream into the chocolate mixture with a
4 tablespoons butter,
at room temperature
rubber scraper.
1 tablespoon unsweetened
4. Divide the pudding between two dessert bowls.
cocoa powder
4 tablespoons cream
5. Cover and chill for 1 hour before serving.
cheese, at room
temperature
COOKING TIP For making the whipping cream, I like to leave a
1 tablespoon Swerve
clean medium metal bowl in the freezer for a couple of hours before
natural sweetener
I use it. If using beaters, you can also put those in the freezer to
chill for a few minutes before whipping the cream.
Per Batch
Calories: 920; Total Fat: 99g;
Carbs: 20g; Net Carbs: 7g;
VARIATIONS
Fiber: 1g; Protein: 7g
Chocolate pairs well with a variety of flavors and textures:
• Fresh raspberries are delicious on top of this mousse.
Per Serving
Calories: 460; Total Fat: 50g;
• For extra-high-quality fat, I like to add ¼ of an avocado
Carbs: 10g; Net Carbs: 4g;
to this mix. The avocado adds a smooth creaminess.
Fiber: 1g; Protein: 4g
DESSERTS & SWEET TREATS 157
MINT–CHOCOLATE CHIP ICE CREAM
There are many low-carbohydrate ice creams on the market these days, but nothing beats
making your own. You don’t have to have a fancy ice cream maker at home to make this
ice cream.
ONE PAN
1. Put a medium metal bowl and your hand-mixer beaters
VEGETARIAN
in the freezer to chill.
SERVES 2
2. In a small, heavy saucepan over medium heat, melt the
PREP 10 minutes,
butter. Whisk in the sweetener and 5 tablespoons of cream.
plus at least 4 hours
to freeze
3. Turn the heat up to medium-high and bring the mixture
COOK 30 minutes
to a boil, stirring constantly. Turn the heat down to low and
simmer, stirring occasionally, for about 30 minutes. You want
½ tablespoon butter
the mixture to be thick, so it sticks to the back of a spoon.
1 tablespoon Swerve
natural sweetener
4. Stir in the peppermint extract.
10 tablespoons heavy
5.
(whipping) cream, divided
Pour the thickened mixture into a medium bowl and
¼ teaspoon
refrigerate to cool.
peppermint extract
6. Remove the metal bowl and the mixer beaters from the
2 tablespoons sugar-free
freezer. Pour the remaining 5 tablespoons of cream into the
chocolate chips (I use Lily’s)
bowl. With the electric beater, whip the cream until it is thick
Per Batch
and fluffy and forms peaks. Don’t overbeat, or the cream will
Calories: 650; Total Fat: 66g;
turn to butter. Take the cream mixture out of the refrigerator.
Carbs: 34g; Net Carbs: 8g;
Fiber: 8g; Protein: 5g
Per Serving
Calories: 325; Total Fat: 33g;
Carbs: 17g; Net Carbs: 4g;
Fiber: 4g; Protein: 3g
158 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
7. Using a rubber scraper, gently fold the whipped cream
into the cooled mixture.
8. Transfer the mixture to a smal metal container that can go
in the freezer (I use a mini loaf pan since I only make enough
for two).
9. Mix in the chocolate chips, and cover the container with
foil or plastic wrap.
10. Freeze the ice cream for 4 to 5 hours before serving,
stirring it twice during that time.
SUBSTITUTION TIP If you don’t care for peppermint extract,
you can replace it with vanilla extract to make chocolate-chip
ice cream.
DESSERTS & SWEET TREATS 159
CHOCOLATE-AVOCADO PUDDING
I came to this recipe after some trial and error with chocolate-and-avocado creations. I was about to give up on the combination because they just never came out right. Until I discovered this pudding recipe—simple and effective.
ONE PAN
1. In a food processor (or blender), combine the avocado with
NO COOK
the cream cheese, sweetener, cocoa powder, vanilla, and pink
VEGETARIAN
salt. Blend until completely smooth.
SERVES 2
2. Pour into two small dessert bowls, and chill for 30 minutes
PREP 5 minutes, plus
before serving.
30 minutes to chill
1 ripe medium avocado,
INGREDIENT TIP If you have an extra-large avocado, only use half.
cut into chunks
You don’t want the avocado flavor to be too overwhelming.
2 ounces cream cheese,
at room temperature
1 tablespoon Swerve
natural sweetener
4 tablespoons unsweetened
cocoa powder
¼ teaspoon vanilla extract
Pinch pink salt
Per Batch
Calories: 562; Total Fat: 54g;
Carbs: 54g; Net Carbs: 24g;
Fiber: 19g; Protein: 16g
Per Serving
Calories: 281; Total Fat: 27g;
Carbs: 27g; Net Carbs: 12g;
Fiber: 10g; Protein: 8g
160 THE EASY 5-INGREDIENT KETOGENI
C DIET COOKBOOK
DARK-CHOCOLATE STRAWBERRY BARK
One night I had an urge for some dark chocolate. My daughter uses the keto-friendly dark-chocolate bars melted with heavy whipping cream when she makes chocolate-covered strawberries, so I decided to try something with a little crunch.
VEGETARIAN
1. Line a baking sheet with parchment paper.
SERVES 2
2. Break up the chocolate bar half into small pieces, and put
PREP 10 minutes,
them in a microwave-safe bowl with the cream.
plus 2 hours to chill
COOK
3.
1 minute
Heat in the microwave for 45 seconds at 50 percent power.
Stir the chocolate, and cook for 20 seconds more at 50 percent
½ (2.8-ounce) keto-friendly
power. Stir again, making sure the mixture is fully melted and
chocolate bar (I use Lily’s)
1 tablespoon heavy
combined. If not, microwave for another 20 seconds.
(whipping) cream
4. Pour the chocolate mixture onto the parchment paper and
2 tablespoons
spread it in a thin, uniform layer.
salted almonds
1 fresh strawberry, sliced
5. Sprinkle on the almonds, then add the strawberry slices.
6. Refrigerate until hardened, about 2 hours.
Per Batch
Calories: 221; Total Fat: 20g;
7. Once the bark is nice and hard, break it up into smaller
Carbs: 17g; Net Carbs: 8g;
Fiber: 9g; Protein: 5g
pieces to nibble on. Yum!
8.
Per Serving
The bark will keep for up to 4 days in a sealed container in
Calories: 111; Total Fat: 10g;
the refrigerator.
Carbs: 9g; Net Carbs: 4g;
Fiber: 5g; Protein: 3g
INGREDIENT TIP You could substitute macadamia nuts for the
almonds in this dessert. It would be a delicious option.
DESSERTS & SWEET TREATS 161
Avocado-Lime Crema, page 168
EIGHT
SAUCES & DRESSINGS
There are a lot of great low-carb options when it comes to
sauces and dressings, but sometimes if you have the ingredients
at home, it can be great to make your own. The sauces in this
chapter are some of my favorites and generally use ingredients
you may already have in your fridge or pantry. The biggest
benefit of making your own sauces and dressings, of course,
is that you completely control what goes into them, and so
can feel confident about their carb count.
163
Dijon Vinaigrette 165
Green Goddess Dressing 166
Caesar Dressing 167
Avocado-Lime Crema 168
Chunky Blue Cheese Dressing 169
Sriracha Mayo 170
Avocado Mayo 171
Peanut Sauce 172
Garlic Aioli 173
Tzatziki 174
Alfredo Sauce 175
164
DIJON VINAIGRETTE
I love this light, tangy dressing on salads. It is especially good with salads that have tomatoes, berries, or other sweet elements that the Dijon mustard plays really well with.
30-MINUTE
1. In a small bowl, whisk the mustard, lemon juice, garlic, and
ONE PAN
red wine vinegar until well combined. Season with pink salt
NO COOK
and pepper, and whisk again.
VEGETARIAN
2. Slowly add the olive oil, a little bit at a time, whisking
SERVES 4
constantly.
PREP 5 minutes
3. Keep in a sealed glass container in the refrigerator for
2 tablespoons
Dijon mustard
up to 1 week.
Juice of ½ lemon
1 garlic clove, finely minced
SUBSTITUTION TIP Feel free to replace the red wine vinegar
with apple cider vinegar.
1½ tablespoons red
wine vinegar
Pink salt
Freshly ground
black pepper
3 tablespoons olive oil
Per Batch
Calories: 396; Total Fat: 42g;
Carbs: 5g; Net Carbs: 4g;
Fiber: 2g; Protein: 2g
Per Serving
Calories: 99; Total Fat: 11g;
Carbs: 1g; Net Carbs: 1g;
Fiber: 1g; Protein: 1g
SAUCES & DRESSINGS 165
GREEN GODDESS DRESSING
This simple dressing can be made in a flash and tastes absolutely divine when poured over salads and meaty main dishes. Try it over medallions of boneless beef top sirloin that have been grilled and cut into thick slices.
30-MINUTE
1. In a food processor (or blender), combine the buttermilk,
ONE POT
yogurt, apple cider vinegar, garlic, olive oil, and parsley. Blend
NO COOK
until fully combined.
VEGETARIAN
2. Pour into a sealed glass container and chill in the refriger-
SERVES 4
ator for at least 30 minutes before serving. This dressing will
PREP 5 minutes
keep in the fridge for up to 1 week.
2 tablespoon buttermilk
¼ cup Greek yogurt
SUBSTITUTION TIP This dressing is also delicious if you use
1 teaspoon apple
sour cream in place of the Greek yogurt, or if you mix some fresh
cider vinegar
chopped chives in with the parsley.
1 garlic clove, minced
1 tablespoon olive oil
1 tablespoon fresh
parsley leaves
Per Batch
Calories: 249; Total Fat: 25g;
Carbs: 4g; Net Carbs: 4g;
Fiber: 0g; Protein: 3g
Per Serving
Calories: 62; Total Fat: 6g;
Carbs: 1g; Net Carbs: 1g;
Fiber: 0g; Protein: 1g
166 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
CAESAR DRESSING
Caesar is a perfect salad dressing for the keto diet. It is filled with healthy fats and delicious savory ingredients. This dressing can bring a bit of a gourmet feel to even the most basic salad.
30-MINUTE
1. In a medium bowl, whisk together the mayonnaise,
ONE PAN
mustard, lemon juice, Worcestershire sauce, pink salt,
NO COOK
and pepper until fully combined.
SERVES 4
2. Add the Parmesan cheese, and whisk until creamy and
PREP 5 minutes
well blended.
½ cup mayonnaise
3. Keep in a sealed glass container in the refrigerator for
1 tablespoon Dijon mustard
up to 1 week.
Juice of ½ lemon
½ teaspoon
STORAGE TIP
Worcestershire sauce
Mason jars are the perfect containers for keeping
homemade salad dressings.
Pinch pink salt
Pinch freshly ground
black pepper
VARIATIONS
¼ cup grated
There are many ways to make a Caesar dressing. Go ahead,
Parmesan cheese
be creative!
• Anchovy paste is a traditional addition to this dressing.
Per Batch
Add 1 teaspoon to the recipe.
Calories: 889; Total Fat: 93g;
• ¼ cup of sour cream and minced garlic also adds a nice tang.
Carbs: 8g; Net Carbs: 7g;
Fiber: 1g; Protei
n: 9g
Per Serving
Calories: 222; Total Fat: 23g;
Carbs: 2g; Net Carbs: 2g;
Fiber: 0g; Protein: 2g
SAUCES & DRESSINGS 167
AVOCADO-LIME CREMA
Think of this crema as a smoother guacamole that can also be used to top many different dishes.
Try it on anything from salads to meaty entrées.
30-MINUTE
1. In a food processor (or blender), mix the sour cream,
ONE POT
avocado, garlic, cilantro, lime juice, pink salt, and pepper
NO COOK
until smooth and fully combined.
VEGETARIAN
2. Spoon the sauce into an airtight glass jar and keep in the
SERVES 4
refrigerator for up to 3 days.
PREP 5 minutes
½ cup sour cream
INGREDIENT TIP I like to put the crema in a zip-top bag and cut
½ avocado
off a small corner for a piping bag. It looks beautiful piped over
1 garlic clove, finely minced
tacos, meat, deviled eggs, and more.
¼ cup fresh cilantro leaves
Juice of ½ lime
Pinch pink salt
Pinch freshly ground
black pepper
Per Batch
Calories: 346; Total Fat: 33g;
Carbs: 14g; Net Carbs: 8g;
Fiber: 6g; Protein: 4g
Per Serving
Calories: 87; Total Fat: 8g;
Carbs: 4g; Net Carbs: 2g;
Fiber: 2g; Protein: 1g
168 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
CHUNKY BLUE CHEESE DRESSING
A great dressing for a wedge salad or a nice steak salad, but the dish I use it most often with is hot wings! There is nothing better than a crispy hot wing dipped in this cold-and-creamy blue cheese dressing.
30-MINUTE
1. In a medium bowl, whisk the sour cream, mayonnaise,
ONE PAN
lemon juice, and Worcestershire sauce. Season with pink
NO COOK
salt and pepper, and whisk again until fully combined.
SERVES 4
2. Fold in the crumbled blue cheese until well combined.
PREP 5 minutes
3. Keep in a sealed glass container in the refrigerator for
½ cup sour cream
up to 1 week.
½ cup mayonnaise
Juice of ½ lemon
INGREDIENT TIP You can adjust the amount of blue cheese
½ teaspoon
crumbles to use in the dressing. I like it chunky.
Worcestershire sauce
Pink salt
Freshly ground
black pepper
2 ounces crumbled
blue cheese
Per Batch
Calories: 1225; Total Fat: 126g;
Carbs: 12g; Net Carbs: 11g;
Fiber: 1g; Protein: 18g
Per Serving
Calories: 306; Total Fat: 32g;
Carbs: 3g; Net Carbs: 3g;
Fiber: 0g; Protein: 7g
SAUCES & DRESSINGS 169
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