Keto5Ingredient_9781939754448.indb
Page 21
Bulletproof Ghee, 11
Mississippi Pot Roast, 132
Buttermilk
Skirt Steak Cobb Salad, 63
Green Goddess Dressing, 166
Skirt Steak with Chimichurri Sauce, 128
Steak and Egg Bibimbap, 130–131
Taco Cheese Cups, 133–134
C
Taco Salad, 60
Cabbage
Taco Soup, 46
Fish Taco Bowl, 92
Bell peppers
Kalua Pork with Cabbage, 120
Beef and Bell Pepper “Potato Skins,” 127
Capers
Berries
Baked Lemon-Butter Fish, 91
Almond Butter Smoothie, 21
Roasted Cauliflower with Prosciutto,
Berry-Avocado Smoothie, 20
Capers, and Almonds, 67
Berry Cheesecake Fat Bomb, 151
Carbohydrates, 2–5
Berry-Pecan Mascarpone Bowl, 155
Cauliflower
Blackberry-Chia Pudding, 22
Bacon and Egg Cauliflower Hash, 27
Blueberry-Blackberry Ice Pops, 141
Cauliflower “Potato” Salad, 76
California Steak Salad, 62
Cauliflower Steaks with Bacon and Blue
Dark-Chocolate Strawberry Bark, 161
Cheese, 85
Strawberry Cheesecake Mousse, 149
Cheesy Cauliflower Soup, 45
Strawberry-Lime Ice Pops, 142
Coconut and Cauliflower Curry Shrimp
Strawberry Shake, 147
Soup, 47
Blue cheese
Loaded Cauliflower Mashed “Potatoes,” 77
BLT Wedge Salad, 49
Pesto Cauliflower Steaks, 72
Blue Cheese and Bacon Kale Salad, 51
Roasted Cauliflower with Prosciutto, Capers,
Blue Cheese Pork Chops, 122
and Almonds, 67
Chunky Blue Cheese Dressing, 169
Steak and Egg Bibimbap, 130–131
Salmon and Spinach Cobb Salad, 58–59
188 INDEX
Celery
Parmesan Baked Chicken, 108
Chicken-Pecan Salad Cucumber Bites, 81
Chipotle peppers in adobo sauce
Shrimp and Avocado Salad, 56
Barbacoa Beef Roast, 129
Cheddar cheese
Chives
Buffalo Chicken Dip, 82
Garlic Aioli, 173
Cheeseburger Salad, 61
Chocolate. See also Cocoa powder
Cheesy Bacon and Broccoli Chicken, 107
Berry-Pecan Mascarpone Bowl, 155
Cheesy Cauliflower Soup, 45
Coffee Ice Pops, 143
Egg-in-a-Hole Breakfast Burger, 34
Dark-Chocolate Strawberry Bark, 161
Cheese. See also specific
Fudge Ice Pops, 144
Bacon Cheeseburger Casserole,
Mint–Chocolate Chip Ice Cream,
135–136
158–159
Bacon-Jalapeño Egg Cups, 26
Cilantro
Beef and Bell Pepper “Potato Skins,” 127
Avocado-Lime Crema, 168
Breakfast Quesadilla, 38
Avocado Mayo, 171
Broccoli-Cheese Soup, 44
Cheese Chips and Guacamole, 75
Carnitas Nachos, 124
Coconut and Cauliflower Curry Shrimp
Cheese Chips and Guacamole, 75
Soup, 47
Chicken Quesadilla, 102
Mexican Egg Salad, 50
Cream Cheese Muffins, 39
Cocoa powder
Loaded Cauliflower Mashed “Potatoes,” 77
Chocolate-Avocado Pudding, 160
Mexican Egg Salad, 50
Chocolate Mousse, 157
Spicy Breakfast Scramble, 25
“Frosty” Chocolate Shake, 148
Taco Cheese Cups, 133–134
Fudge Ice Pops, 144
Taco Salad, 60
Coconut flour
Chia seeds
Cream Cheese and Coconut Flour Pancakes
Blackberry-Chia Pudding, 22
or Waffles, 35–36
Chicken
Crunchy Chicken Milanese, 109
Baked Garlic and Paprika Chicken Legs, 110
Pancake “Cake,” 37
Braised Chicken Thighs with Kalamata
Coconut milk
Olives, 105
Almond Butter Smoothie, 21
Buffalo Chicken Dip, 82
Berry-Avocado Smoothie, 20
Buttery Garlic Chicken, 106
Blackberry-Chia Pudding, 22
Cheesy Bacon and Broccoli Chicken, 107
Blueberry-Blackberry Ice Pops, 141
Chicken-Basil Alfredo with Shirataki
Coconut and Cauliflower Curry Shrimp
Noodles, 101
Soup, 47
Chicken-Pecan Salad Cucumber
Coffee Ice Pops, 143
Bites, 81
“Frosty” Chocolate Shake, 148
Chicken Quesadilla, 102
Fudge Ice Pops, 144
Chicken Skewers with Peanut
Strawberry-Lime Ice Pops, 142
Sauce, 104
Coffee
Creamy Slow-Cooker Chicken, 111
Bulletproof Coffee, 19
Crunchy Chicken Milanese, 109
Coffee Ice Pops, 143
Garlic-Parmesan Chicken Wings, 103
INDEX 189
Cream
Smoked Salmon and Cream Cheese
Alfredo Sauce, 175
Roll-Ups, 29
Bacon Cheeseburger Casserole, 135–136
Strawberry Cheesecake Mousse, 149
Bacon, Spinach, and Avocado Egg Wrap, 28
Strawberry Shake, 147
Blueberry-Blackberry Ice Pops, 141
Taco Soup, 46
Blue Cheese Pork Chops, 122
Cucumbers
Broccoli-Cheese Soup, 44
Chicken-Pecan Salad Cucumber Bites, 81
Cheesy Cauliflower Soup, 45
Mediterranean Cucumber Salad, 53
Chocolate Mousse, 157
Seared-Salmon Shirataki Rice Bowls, 97–98
Coffee Ice Pops, 143
Steak and Egg Bibimbap, 130–131
Cream Cheese Muffins, 39
Tomato, Avocado, and Cucumber Salad, 73
Creamy Tomato-Basil Soup, 43
Tzatziki, 174
Dark-Chocolate Strawberry Bark, 161
Double-Pork Frittata, 23
D
“Frosty” Chocolate Shake, 148
Fudge Ice Pops, 144
Dairy products, 5. See also specific
Mint–Chocolate Chip Ice Cream, 158–159
to avoid, 9
Orange Cream Float, 146
to enjoy, 8
Root Beer Float, 145
Dill
Scallops with Creamy Bacon Sauce, 93
Creamy Dill Salmon, 100
Spicy Breakfast Scramble, 25
Double-Pork Frittata, 23
Strawberry Cheesecake Mousse, 149
Tzatziki, 174
Strawberry-Lime Ice Pops, 142
Dining out, 6, 41
Strawberry Shake, 147
Dressings
Cream cheese
Caesar Dressing, 167
Alfredo Sauce, 175
Chunky Blue Cheese Dressing, 169
Bacon-Jalapeño Egg Cups, 26
Dijon Vinaigrette, 165
Bacon-Wrapped Jalapeños, 86
Green Goddess Dressing, 166
Berry Cheesecake Fat Bomb, 151
Buffalo Chicken Dip, 82
E
Cheesy Bacon and Broccoli Chicken, 107
Cheesy Cauliflower Soup, 45
Eggs
Chocolate-Avocado Pudding, 160
Avocado Egg Salad Lettuce Cups, 54
Chocolate Mousse, 157
; Bacon and Egg Cauliflower Hash, 27
Cream Cheese and Coconut Flour Pancakes
Bacon Cheeseburger Casserole,
or Waffles, 35–36
135–136
Cream Cheese Muffins, 39
Bacon-Jalapeño Egg Cups, 26
Creamy Tomato-Basil Soup, 43
Bacon, Spinach, and Avocado Egg
Crustless Cheesecake Bites, 153
Wrap, 28
Lemonade Fat Bomb, 150
BLT Breakfast Salad, 31
Pancake “Cake,” 37
Breakfast Quesadilla, 38
Pumpkin Crustless Cheesecake
Cheesy Egg and Spinach Nest, 32
Bites, 154
Cream Cheese and Coconut Flour Pancakes
Salami, Pepperoncini, and Cream Cheese
or Waffles, 35–36
Pinwheels, 84
Cream Cheese Muffins, 39
190 INDEX
Crunchy Chicken Milanese, 109
Fruits. See also specific
Crustless Cheesecake Bites, 153
to avoid, 9
Deviled Eggs, 79–80
to enjoy, 8
Double-Pork Frittata, 23
Egg-in-a-Hole Breakfast Burger, 34
Kale-Avocado Egg Skillet, 33
G
Keto Bread, 78
Garlic
Mexican Egg Salad, 50
Alfredo Sauce, 175
Pancake “Cake,” 37
Avocado-Lime Crema, 168
Peanut Butter Cookies, 156
Bacon and Egg Cauliflower Hash, 27
Pork Rind Salmon Cakes, 99
Baked Garlic and Paprika Chicken Legs, 110
Pumpkin Crustless Cheesecake
Baked Lemon-Butter Fish, 91
Bites, 154
Buttery Garlic Chicken, 106
Salmon and Spinach Cobb Salad,
Carnitas, 123
58–59
Crunchy Pork Rinds and Zucchini Sticks, 74
Sausage Breakfast Stacks, 24
Dijon Vinaigrette, 165
Smoked Salmon and Cream Cheese
Garlic Aioli, 173
Roll-Ups, 30
Garlic Butter Shrimp, 95
Spicy Breakfast Scramble, 25
Garlic-Parmesan Chicken Wings, 103
Steak and Egg Bibimbap, 130–131
Green Goddess Dressing, 166
Electrolytes, 4
Loaded Cauliflower Mashed “Potatoes,” 77
Equipment, 6–7, 10
Parmesan-Garlic Salmon with
F
Asparagus, 96
Tzatziki, 174
Fats, 2, 3, 6
Ghee, 10, 11
Fat Snax Cookies, 12
Glucose, 2
Feta cheese
Greek yogurt
Chopped Greek Salad, 52
Green Goddess Dressing, 166
Feta-Stuffed Burgers, 137
Tzatziki, 174
Mediterranean Cucumber Salad, 53
Green beans
Tomato, Avocado, and Cucumber Salad, 73
Baked Garlic and Paprika Chicken Legs, 110
Fiber, 3
Parmesan and Pork Rind Green Beans, 71
Fish
Sesame Pork and Green Beans, 118
Baked Lemon-Butter Fish, 91
Greens. See also specific
Creamy Dill Salmon, 100
BLT Breakfast Salad, 31
Fish Taco Bowl, 92
Gruyère cheese
Parmesan-Garlic Salmon with Asparagus,
Baked Zucchini Gratin, 69
96
Pork Rind Salmon Cakes, 99
H
Salmon and Spinach Cobb Salad, 58–59
Salmon Caesar Salad, 57
Hazelnuts
Seared-Salmon Shirataki Rice Bowls, 97–98
Roasted Brussels Sprouts Salad with
Smoked Salmon and Cream Cheese
Parmesan, 48
Roll-Ups, 29
Hydration, 4, 6
INDEX 191
I
Baked Lemon-Butter Fish, 91
Braised Chicken Thighs with Kalamata
Inflammation, 2
Olives, 105
Intermittent fasting (IF), 3–4
Caesar Dressing, 167
Chunky Blue Cheese Dressing, 169
Dijon Vinaigrette, 165
J
Garlic Aioli, 173
Garlic Butter Shrimp, 95
Jalapeño peppers
Lemonade Fat Bomb, 150
Bacon-Jalapeño Egg Cups, 26
Smoked Salmon and Cream Cheese
Bacon-Wrapped Jalapeños, 86
Roll-Ups, 29
Barbacoa Beef Roast, 129
Tzatziki, 174
Cheese Chips and Guacamole, 75
Lettuce
Mexican Egg Salad, 50
Avocado Egg Salad Lettuce Cups, 54
BLTA Cups, 115
K
BLT Wedge Salad, 49
Cheeseburger Salad, 61
Kale
Chopped Greek Salad, 52
Blue Cheese and Bacon Kale Salad, 51
Salmon Caesar Salad, 57
Kale-Avocado Egg Skillet, 33
Shrimp and Avocado Lettuce Cups, 94
Kerrygold Butter, 11
Skirt Steak Cobb Salad, 63
Keto-adapted, 4
Taco Salad, 60
Keto flu, 4
Limes, lime juice, and zest
Ketogenic diet
Avocado-Lime Crema, 168
about the recipes, 15
Avocado Mayo, 171
benefits of, 2
Carnitas, 123
cooking tips, 13–14
Cheese Chips and Guacamole, 75
equipment for, 6–7, 10
Shrimp and Avocado Salad, 56
foods to avoid, 9
Skirt Steak with Chimichurri Sauce, 128
foods to enjoy, 8
Strawberry-Lime Ice Pops, 142
guidelines, 4, 6
how it works, 2–4
M
keto products, 11–13
vs. Paleo diet, 5
Macro calculators, 3
pantry staples, 10–11
Macronutrients, 2–3, 5
Keto Kookies, 12
Magnesium, 4
Ketones, 2
Mascarpone
Ketosis, 2
Berry-Pecan Mascarpone Bowl, 155
Meal planning, 13
L
Meal prepping, 13–14
Meats. See also specific
Lamb
to avoid, 9
Feta-Stuffed Burgers, 137
to enjoy, 8
Lemons, lemon juice, and zest
Mint
Avocado Egg Salad Lettuce Cups, 54
Feta-Stuffed Burgers, 137
192 INDEX
Miracle Noodles, 12
Root Beer Float, 145
Chicken-Basil Alfredo with Shirataki
Salami, Pepperoncini, and Cream Cheese
Noodles, 101
Pinwheels, 84
Miracle Rice, 12
Smoked Salmon and Cream Cheese
Seared-Salmon Shirataki Rice Bowls, 97–98
Roll-Ups, 29
Mozzarella cheese
Sriracha Mayo, 170
Avocado Caprese Salad, 55
Strawberry Cheesecake Mousse, 149
Cheesy Egg and Spinach Nest, 32
Strawberry-Lime Ice Pops, 142
Pepperoni Low-Carb Tortilla Pizza, 125
Strawberry Shake, 147
Pesto Cauliflower Steaks, 72
Tomato, Avocado, and Cucumber Salad, 73
Mushrooms
Tzatziki, 174
Buttery Slow-Cooker Mushrooms, 68
Nuts and seeds. See also specific
Kale-Avocado Egg Skillet, 33
to avoid, 9
to enjoy, 8
N
O<
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Net carbs, 3
No Cook recipes
Olives
about, 15
Braised Chicken Thighs with Kalamata
Almond Butter Smoothie, 21
Olives, 105
Avocado Caprese Salad, 55
Chopped Greek Salad, 52
Avocado-Lime Crema, 168
Mediterranean Cucumber Salad, 53
Avocado Mayo, 171
One Pan recipes
Berry-Avocado Smoothie, 20
about, 15
Berry Cheesecake Fat Bomb, 151
Almond Butter Smoothie, 21
Berry-Pecan Mascarpone Bowl, 155
Avocado Mayo, 171
Blackberry-Chia Pudding, 22
Bacon and Egg Cauliflower Hash, 27
Blueberry-Blackberry Ice Pops, 141
Bacon-Wrapped Jalapeños, 86
Bulletproof Coffee, 19
Berry-Avocado Smoothie, 20
Caesar Dressing, 167
Berry-Pecan Mascarpone Bowl, 155
Chicken-Pecan Salad Cucumber Bites, 81
Blackberry-Chia Pudding, 22
Chocolate-Avocado Pudding, 160
BLTA Cups, 115
Chocolate Mousse, 157
BLT Wedge Salad, 49
Chopped Greek Salad, 52
Braised Chicken Thighs with Kalamata
Chunky Blue Cheese Dressing, 169
Olives, 105
Coffee Ice Pops, 143
Breakfast Quesadilla, 38
Dijon Vinaigrette, 165
Bulletproof Coffee, 19
“Frosty” Chocolate Shake, 148
Butter and Herb Pork Chops, 116
Fudge Ice Pops, 144
Caesar Dressing, 167
Garlic Aioli, 173
Cauliflower Steaks with Bacon and Blue
Green Goddess Dressing, 166
Cheese, 85
Lemonade Fat Bomb, 150
Cheesy Egg and Spinach Nest, 32
Orange Cream Float, 146
Chicken Quesadilla, 102
Peanut Sauce, 172
Chocolate-Avocado Pudding, 160
INDEX 193
One Pan recipes ( continued)
Bacon and Egg Cauliflower Hash, 27
Chunky Blue Cheese Dressing, 169
Carnitas, 123
Creamy Dill Salmon, 100
Cheesy Cauliflower Soup, 45
Crustless Cheesecake Bites, 153
Dijon Vinaigrette, 165
Egg-in-a-Hole Breakfast Burger, 34
P
“Frosty” Chocolate Shake, 148
Paleo diet, 5
Garlic Butter Shrimp, 95
Pancetta
Mint–Chocolate Chip Ice Cream, 158–159
Double-Pork Frittata, 23
Orange Cream Float, 146
Pantry staples, 10–11
Parmesan Baked Chicken, 108
Parmesan cheese
Parmesan-Garlic Salmon with Asparagus, 96
Alfredo Sauce, 175
Parmesan Pork Chops and Roasted
Buttery Garlic Chicken, 106
Asparagus, 117
Buttery Slow-Cooker Mushrooms, 68
Peanut Sauce, 172
Caesar Dressing, 167
Pepperoni Low-Carb Tortilla Pizza, 125
Cheesy Egg and Spinach Nest, 32
Roasted Cauliflower with Prosciutto, Capers,
Chicken-Basil Alfredo with Shirataki
and Almonds, 67
Noodles, 101
Root Beer Float, 145
Creamy Slow-Cooker Chicken, 111