SRIRACHA MAYO
A sauce that makes any food better. Creamy and spicy, it is perfect for dipping chicken, veggies, and anything else you can grab.
30-MINUTE
1. In a small bowl, whisk together the mayonnaise, Sriracha,
ONE PAN
garlic powder, onion powder, and paprika until well mixed.
NO COOK
VEGETARIAN
2. Pour into an airtight glass container, and keep in the
refrigerator for up to 1 week.
SERVES 4
PREP 5 minutes
INGREDIENT TIP You can adjust the amount of Sriracha sauce to
½ cup mayonnaise
increase or decrease the spice level.
2 tablespoons
Sriracha sauce
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon paprika
Per Batch
Calories: 804; Total Fat: 88g;
Carbs: 6g; Net Carbs: 5g;
Fiber: 1g; Protein: 2g
Per Serving
Calories: 201; Total Fat: 22g;
Carbs: 2g; Net Carbs: 1g;
Fiber: 0g; Protein: 1g
170 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
AVOCADO MAYO
You can easily make your own mayonnaise using avocado. Maybe you’re out of mayo, or maybe you just like making your own. Using avocado, you can make great mayo that is delicious mixed into dishes or used to top a keto-friendly burger or sandwich.
30-MINUTE
1. In a food processor (or blender), blend the avocado, cayenne
ONE PAN
pepper, lime juice, cilantro, and pink salt until all the ingredi-
NO COOK
ents are well combined and smooth.
VEGETARIAN
2. Slowly incorporate the olive oil, adding 1 tablespoon at a
SERVES 4
time, pulsing the food processor in between.
PREP 5 minutes
3. Keep in a sealed glass container in the refrigerator for up
1 medium avocado,
cut into chunks
to 1 week.
½ teaspoon ground
cayenne pepper
INGREDIENT TIP You want your avocado to be ripe: not too hard,
Juice of ½ lime
but not too soft. When choosing at the market, a perfectly ripe
avocado should just yield to light thumb pressure next to the stem.
2 tablespoons fresh
This trick doesn’t bruise the avocado like other methods.
cilantro leaves (optional)
Pinch pink salt
¼ cup olive oil
Per Batch
Calories: 231; Total Fat: 20g;
Carbs: 16g; Net Carbs: 5g;
Fiber: 10g; Protein: 3g
Per Serving
Calories: 58; Total Fat: 5g;
Carbs: 4g; Net Carbs: 1g;
Fiber: 3g; Protein: 1g
SAUCES & DRESSINGS 171
PEANUT SAUCE
Peanut sauce will bring your chicken dishes to another level. I also like to toss zoodles with it, and I often just use it with any dish where I want to bring in some Asian flavor.
30-MINUTE
1. In a food processor (or blender), blend the peanut butter,
ONE PAN
soy sauce, Sriracha sauce, sesame oil, and garlic powder until
NO COOK
thoroughly mixed.
VEGETARIAN
2. Pour into an airtight glass container and keep in the refrig-
SERVES 4
erator for up to 1 week.
PREP 5 minutes
½ cup creamy peanut butter
INGREDIENT TIP For added texture, use chunky peanut butter.
(I use Justin’s)
2 tablespoons soy sauce
(or coconut aminos)
1 teaspoon Sriracha sauce
1 teaspoon toasted
sesame oil
1 teaspoon garlic powder
Per Batch
Calories: 741; Total Fat: 61g;
Carbs: 33g; Net Carbs: 25g;
Fiber: 8g; Protein: 27g
Per Serving
Calories: 185; Total Fat: 15g;
Carbs: 8g; Net Carbs: 6g;
Fiber: 2g; Protein: 7g
172 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
GARLIC AIOLI
Garlic aioli sauce always sounds so fancy when it is on a restaurant menu, but it really couldn’t be easier to make. The chives and parsley are not mandatory, but I love the addition of fresh herbs in a sauce like this one.
30-MINUTE
1. In a food processor (or blender), combine the mayonnaise,
ONE POT
garlic, lemon juice, parsley, and chives, and season with pink
NO COOK
salt and pepper. Blend until fully combined.
VEGETARIAN
2. Pour into a sealed glass container and chill in the refrigera-
SERVES 4
tor for at least 30 minutes before serving. (This sauce will keep
PREP 5 minutes, plus
in the fridge for up to 1 week.)
30 minutes to chill
½ cup mayonnaise
INGREDIENT TIP Mince the garlic as finely as possible for best
2 garlic cloves, minced
results. You can even grate it with a zester if you have one.
Juice of 1 lemon
1 tablespoon chopped
fresh flat-leaf Italian parsley
1 teaspoon chopped chives
Pink salt
Freshly ground
black pepper
Per Batch
Calories: 817; Total Fat: 88g;
Carbs: 11g; Net Carbs: 9g;
Fiber: 2g; Protein: 2g
Per Serving
Calories: 204; Total Fat: 22g;
Carbs: 3g; Net Carbs: 2g;
Fiber: 1g; Protein: 1g
SAUCES & DRESSINGS 173
TZATZIKI
Tzatziki sauce is so delicious. I love going to the Mediterranean bistro by my house for a meal.
They have tzatziki, and I always ask for extra. One day I finally made it myself. The key is getting all the water out of the cucumber. That aside, tzatziki is super easy to make.
NO COOK
1. Halve the cucumber lengthwise, and use a spoon to scoop
VEGETARIAN
out and discard the seeds.
SERVES 4
2. Grate the cucumber with a zester or grater onto a large plate
PREP 10 minutes,
lined with a few layers of paper towels. Close the paper towels
plus at least 30 minutes
around the grated cucumber, and squeeze as much water out
to chill
of it as you can. (This can take a while and can require multiple
½ large English cucumber,
paper towels. You can also allow it to drain overnight in a
unpeeled
strainer or wrapped in a few layers of cheesecloth in the fridge
1½ cups Greek yogurt
if you have the time.)
(I use Fage)
2 tablespoons olive oil
3. In a food processor (or blender), blend the yogurt, olive oil,
Large pinch pink salt
pink salt, pepper, lemon juice, and garlic until fully combined.
Large pinch freshly ground
4. Transfer the mixture to a medium bowl, and mix in the
black pepper
fresh dill and grated cucumber.
Juice of ½ lemon
2 garlic cloves,
5. I like to chill this sauce for at least 30 minutes before
finely minced
serving. Keep in a sealed glass container in the refrigerator
1 tablespoon fresh dill
for up to 1 week.
Per Batch
INGREDIENT TIP M
ince the garlic cloves as finely as possible
Calories: 596; Total Fat: 44g;
Carbs: 20g; Net Carbs: 18g;
for best results. You can use sour cream instead of Greek yogurt.
Fiber: 2g; Protein: 32g
Per Serving
Calories: 149; Total Fat: 11g;
Carbs: 5g; Net Carbs: 5g;
Fiber: 1g; Protein: 8g
174 THE EASY 5-INGREDIENT KETOGENIC DIET COOKBOOK
ALFREDO SAUCE
There is nothing like a warm bowl of fettuccine Alfredo with its rich, buttery, creamy sauce. In the winter, I love to use Miracle Noodles of the fettuccine variety and top them with this sauce, served with some grilled chicken cooked with fresh herbs. The delicious ingredients are always in my kitchen, so it is simple to pull the sauce together.
30-MINUTE
1. In a heavy medium saucepan over medium heat, combine
ONE POT
the butter, cream cheese, and heavy cream. Whisk slowly and
VEGETARIAN
constantly until the butter and cream cheese melt.
SERVES 2
2. Add the Parmesan, garlic, and Italian seasoning. Continue
PREP 5 minutes
to whisk until everything is well blended. Turn the heat to
COOK 10 minutes
medium-low and simmer, stirring occasionally, for 5 to
4 tablespoons butter
8 minutes to allow the sauce to blend and thicken.
2 ounces cream cheese
3. Season with pink salt and pepper, and stir to combine.
1 cup heavy
(whipping) cream
4. Toss with your favorite hot, precooked, keto-friendly
½ cup grated
noodles and serve.
Parmesan cheese
5. Keep this sauce in a sealed glass container in the refrigera-
1 garlic clove, finely minced
tor for up to 4 days.
1 teaspoon dried Italian
seasoning
Pink salt
INGREDIENT TIP You can also use a delicious grated cheese that
Freshly ground
combines Parmesan, Asiago, and Romano.
black pepper
Per Batch
Calories: 1175; Total Fat: 120g;
Carbs: 8g; Net Carbs: 8g;
Fiber: 0g; Protein: 21g
Per Serving
Calories: 294; Total Fat: 30g;
Carbs: 2g; Net Carbs: 2g;
Fiber: 0g; Protein: 5g
SAUCES & DRESSINGS 175
APPENDIX A
THE DIRTY DOZEN & THE CLEAN FIFTEEN
A nonprofit environmental watchdog organi-
pesticides and which produce is considered
zation called Environmental Working Group
safe enough to buy conventionally. This does
(EWG) looks at data supplied by the US
not mean they are pesticide-free, though, so
Department of Agriculture (USDA) and the
wash these fruits and vegetables thoroughly.
Food and Drug Administration (FDA) about
These lists change every year, so make sure
pesticide residues. Each year it compiles
you look up the most recent one before you
a list of the best and worst pesticide loads
fill your shopping cart. You’ll find the most
found in commercial crops. You can use these
recent lists, as well as a guide to pesticides
lists to decide which fruits and vegetables
in produce, at EWG.org/FoodNews.
to buy organic to minimize your exposure to
DIRTY DOZEN
Apples
Nectarines
In addition to the Dirty Dozen,
Celery
Peaches
the EWG added two types of
produce contaminated with
Cherries
Spinach
highly toxic organophosphate
Cherry tomatoes
Strawberries
insecticides:
Cucumbers
Sweet bell peppers
Kale/Collard greens
Grapes
Tomatoes
Hot peppers
CLEAN FIFTEEN
Asparagus
Eggplant
Onions
Avocados
Grapefruit
Papayas
Cabbage
Honeydew melon
Pineapples
Cantaloupe
Kiwifruits
Sweet corn
Cauliflower
Mangos
Sweet peas (frozen)
177
APPENDIX B
MEASUREMENT CONVERSIONS
OVEN TEMPERATURES
VOLUME EQUIVALENTS (LIQUID)
FAHRENHEIT
CELSIUS
US STANDARD
US STANDARD
METRIC
(APPROXIMATE)
(OUNCES)
(APPROXIMATE)
250°F
120°C
2 tablespoons
1 fl. oz.
30 mL
300°F
150°C
¼ cup
2 fl. oz.
60 mL
325°F
165°C
½ cup
4 fl. oz.
120 mL
350°F
180°C
1 cup
8 fl. oz.
240 mL
375°F
190°C
1#½ cups
12 fl. oz.
355 mL
400°F
200°C
2 cups or 1 pint
16 fl. oz.
475 mL
425°F
220°C
4 cups or 1 quart
32 fl. oz.
1 L
450°F
230°C
1 gallon
128 fl. oz.
4 L
WEIGHT EQUIVALENTS
VOLUME EQUIVALENTS (DRY)
US STANDARD
METRIC (APPROXIMATE)
US STANDARD
METRIC
(APPROXIMATE)
⅛ teaspoon
0.5 mL
½ ounce
15 g
¼ teaspoon
1 mL
1 ounce
30 g
½ tea spoon
2 mL
2 ounces
60 g
¾ tea spoon
4 mL
4 ounces
115 g
1 tea spoon
5 mL
8 ounces
225 g
1 ta blespoon
15 mL
12 ounces
340 g
¼ cup
59 mL
16 ounces or
455 g
1 pound
⅓ cup
79 mL
½ cup
118 mL
⅔ cup
156 mL
¾ cup
177 mL
1 cup
235 mL
2 cups or 1 pint
475 mL
3 cups
700 mL
4 cups or 1 qua rt
1 L
178
REFERENCES
Centers for Disease Control and Prevention, National Center for
Health Statistics. “Dietary Intake for Adults Aged 20 and Over.” 2016.
www.cdc.gov/nchs/fastats/diet.htm.
Wilson, Jacob, and Ryan Lowery. The Ketogenic Bible: The
Authoritative Guide to Ketosis. Victory Belt Publishing, 2017.
This book is an excellent resource for a deep dive into the science
of keto and ketosis.
179
RESOURCES
KETOINTHECITY.COM
PERFECT KETO
On my bl
og I feature Keto FAQs, interviews,
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and many recipes.
perfectketo.com
Code: KETOINTHECITY
RULED ME (RULED.ME)
This is the macro calculator that I use and link
CHOC ZERO
on my blog.
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choczero.com
CARB MANAGER APP (CARBMANAGER.COM)
Code: KETOINTHECITY
This app is my favorite for tracking my food
and macros.
EQUIP FOODS
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equipfoods.com
There are many great keto-friendly brands,
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but sometimes they are difficult to find at a
typical grocery store. I’ve listed some of my
KETO KOOKIE
favorite products below, and provided my
10% off
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ketokookie.com
your purchases.
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KNOW FOODS
MIRACLE NOODLE
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miraclenoodle.com
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KETO FRIDGE
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LEGENDARY FOODS
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legendaryfoodsonline.com
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180
RECIPE TITLE INDEX
A
Bulletproof Coffee, 19
Butter and Herb Pork Chops, 116
Alfredo Sauce, 175
Buttery Garlic Chicken, 106
Almond Butter Smoothie, 21
Buttery Slow-Cooker Mushrooms, 68
Avocado Caprese Salad, 55
Avocado Egg Salad Lettuce Cups, 54
Avocado-Lime Crema, 168
C
Avocado Mayo, 171
Caesar Dressing, 167
B
California Steak Salad, 62
Carnitas, 123
Carnitas Nachos, 124
Bacon and Egg Cauliflower Hash, 27
Cauliflower “Potato” Salad, 76
Bacon Cheeseburger Casserole, 135–136
Cauliflower Steaks with Bacon and Blue
Bacon-Jalapeño Egg Cups, 26
Cheese, 85
Bacon, Spinach, and Avocado Egg Wrap, 28
Cheeseburger Salad, 61
Bacon-Wrapped Jalapeños, 86
Cheese Chips and Guacamole, 75
Baked Garlic and Paprika Chicken Legs, 110
Cheesy Bacon and Broccoli Chicken, 107
Baked Lemon-Butter Fish, 91
Cheesy Cauliflower Soup, 45
Baked Zucchini Gratin, 69
Cheesy Egg and Spinach Nest, 32
Barbacoa Beef Roast, 129
Chicken-Basil Alfredo with Shirataki
Beef and Bell Pepper “Potato Skins,” 127
Noodles, 101
Beef and Broccoli Roast, 126
Chicken-Pecan Salad Cucumber Bites, 81
Berry-Avocado Smoothie, 20
Chicken Quesadilla, 102
Berry Cheesecake Fat Bomb, 151
Chicken Skewers with Peanut Sauce, 104
Keto5Ingredient_9781939754448.indb Page 19