Salmon Caesar Salad, 57
Crunchy Pork Rinds and Zucchini Sticks, 74
Shrimp and Avocado Lettuce Cups, 94
Garlic-Parmesan Chicken Wings, 103
Skirt Steak Cobb Salad, 63
Parmesan and Pork Rind Green Beans, 71
Sriracha Mayo, 170
Parmesan Baked Chicken, 108
Strawberry Cheesecake Mousse, 149
Parmesan-Garlic Salmon with Asparagus, 96
Strawberry Shake, 147
Parmesan Pork Chops and Roasted
Taco Salad, 60
Asparagus, 117
One Pot recipes
Pesto Cauliflower Steaks, 72
about, 15
Roasted Brussels Sprouts Salad with
Alfredo Sauce, 175
Parmesan, 48
Avocado-Lime Crema, 168
Roasted Brussels Sprouts with Bacon, 83
Broccoli-Cheese Soup, 44
Roasted Cauliflower with Prosciutto, Capers,
Buttery Slow-Cooker Mushrooms, 68
and Almonds, 67
Cheesy Cauliflower Soup, 45
Scallops with Creamy Bacon Sauce, 93
Chopped Greek Salad, 52
Smoked Salmon and Cream Cheese
Coconut and Cauliflower Curry Shrimp
Roll-Ups, 29
Soup, 47
Parsley
Garlic Aioli, 173
Butter and Herb Pork Chops, 116
Green Goddess Dressing, 166
Buttery Slow-Cooker Mushrooms, 68
Mediterranean Cucumber Salad, 53
Garlic Aioli, 173
Mississippi Pot Roast, 132
Green Goddess Dressing, 166
Slow-Cooker Barbecue Ribs, 119
Roasted Radishes with Brown Butter
Smoked Salmon and Cream Cheese
Sauce, 70
Roll-Ups, 29
Peanut butter
Onions. See also Scallions
Chicken Skewers with Peanut Sauce, 104
194 INDEX
Peanut Butter Cookies, 156
Primal Palate spice mixes, 11
Peanut Butter Fat Bomb, 152
Prosciutto
Peanut Sauce, 172
Double-Pork Frittata, 23
Pecans
Roasted Cauliflower with Prosciutto, Capers,
Berry-Pecan Mascarpone Bowl, 155
and Almonds, 67
Blue Cheese and Bacon Kale Salad, 51
Protein, 3
Chicken-Pecan Salad Cucumber Bites, 81
Pumpkin
Skirt Steak Cobb Salad, 63
Pumpkin Crustless Cheesecake Bites, 154
Pepperoncini
Mississippi Pot Roast, 132
Salami, Pepperoncini, and Cream Cheese
R
Pinwheels, 84
Radishes
Pepperoni
Avocado Egg Salad Lettuce Cups, 54
Pepperoni Low-Carb Tortilla Pizza, 125
Roasted Radishes with Brown Butter
Perfect Keto MCT Oil Powder, 11
Sauce, 70
Perfect Keto Protein Collagen MCT Oil
Powder, 12
Pink Himalayan salt, 4, 6
S
Pork. See also Bacon; Pancetta; Prosciutto
Blue Cheese Pork Chops, 122
Salads, 41
Butter and Herb Pork Chops, 116
Avocado Caprese Salad, 55
Carnitas, 123
Avocado Egg Salad Lettuce Cups, 54
Carnitas Nachos, 124
BLT Breakfast Salad, 31
Kalua Pork with Cabbage, 120
BLT Wedge Salad, 49
Parmesan Pork Chops and Roasted
Blue Cheese and Bacon Kale Salad, 51
Asparagus, 117
California Steak Salad, 62
Pork Burgers with Sriracha Mayo, 121
Cauliflower “Potato” Salad, 76
Sausage Breakfast Stacks, 24
Cheeseburger Salad, 61
Sesame Pork and Green Beans, 118
Chopped Greek Salad, 52
Slow-Cooker Barbecue Ribs, 119
Creamy Broccoli-Bacon Salad, 87
Spicy Breakfast Scramble, 25
Mediterranean Cucumber Salad, 53
Pork rinds
Mexican Egg Salad, 50
Baked Zucchini Gratin, 69
Roasted Brussels Sprouts Salad with
Carnitas Nachos, 124
Parmesan, 48
Crunchy Chicken Milanese, 109
Salmon and Spinach Cobb Salad, 58–59
Crunchy Pork Rinds and Zucchini
Salmon Caesar Salad, 57
Sticks, 74
Shrimp and Avocado Salad, 56
Parmesan and Pork Rind Green Beans, 71
Skirt Steak Cobb Salad, 63
Parmesan Baked Chicken, 108
Taco Salad, 60
Parmesan Pork Chops and Roasted
Tomato, Avocado, and Cucumber
Asparagus, 117
Salad, 73
Pork Rind Salmon Cakes, 99
Salami
Potassium, 4
Salami, Pepperoncini, and Cream Cheese
Primal Kitchen products, 12
Pinwheels, 84
Salt, 4, 6, 14
INDEX 195
Sauces
Taco Cheese Cups, 133–134
Alfredo Sauce, 175
Spinach
Avocado-Lime Crema, 168
Bacon, Spinach, and Avocado Egg Wrap, 28
Avocado Mayo, 171
Berry-Avocado Smoothie, 20
Garlic Aioli, 173
Cheesy Egg and Spinach Nest, 32
Peanut Sauce, 172
Creamy Slow-Cooker Chicken, 111
Sriracha Mayo, 170
Salmon and Spinach Cobb Salad, 58–59
Tzatziki, 174
Sundried tomatoes
Scallions
Creamy Slow-Cooker Chicken, 111
Feta-Stuffed Burgers, 137
Syrup, 36
Pork Burgers with Sriracha Mayo, 121
Smoked Salmon and Cream Cheese
Roll-Ups, 29
T
Spicy Breakfast Scramble, 25
30-Minute recipes
Seafood. See also Shrimp
about, 15
to enjoy, 8
Alfredo Sauce, 175
Scallops with Creamy Bacon Sauce, 93
Almond Butter Smoothie, 21
Shrimp
Avocado Caprese Salad, 55
Coconut and Cauliflower Curry Shrimp
Avocado Egg Salad Lettuce Cups, 54
Soup, 47
Avocado-Lime Crema, 168
Garlic Butter Shrimp, 95
Avocado Mayo, 171
Shrimp and Avocado Lettuce Cups, 94
Bacon and Egg Cauliflower Hash, 27
Shrimp and Avocado Salad, 56
Bacon-Jalapeño Egg Cups, 26
Smoothies
Bacon, Spinach, and Avocado Egg Wrap, 28
Almond Butter Smoothie, 21
Bacon-Wrapped Jalapeños, 86
Berry-Avocado Smoothie, 20
Baked Lemon-Butter Fish, 91
Soups, 41
Beef and Bell Pepper “Potato Skins,” 127
Broccoli-Cheese Soup, 44
Berry-Avocado Smoothie, 20
Cheesy Cauliflower Soup, 45
Berry-Pecan Mascarpone Bowl, 155
Coconut and Cauliflower Curry Shrimp
BLT Breakfast Salad, 31
Soup, 47
BLT Wedge Salad, 49
Creamy Tomato-Basil Soup, 43
Blue Cheese and Bacon Kale Salad, 51
Taco Soup, 46
Blue Cheese Pork Chops, 122
Sour cream
Breakfast Quesadilla, 38
Avocado-Lime Crema, 168
Broccoli-Cheese Soup, 44
Beef and Bell Pepper “Potato Skins,” 127
&nbs
p; Buffalo Chicken Dip, 82
BLTA Cups, 115
Bulletproof Coffee, 19
Blue Cheese Pork Chops, 122
Butter and Herb Pork Chops, 116
Carnitas Nachos, 124
Caesar Dressing, 167
Chicken Quesadilla, 102
California Steak Salad, 62
Chunky Blue Cheese Dressing, 169
Carnitas Nachos, 124
Crustless Cheesecake Bites, 153
Cauliflower Steaks with Bacon and Blue
Deviled Eggs, 79–80
Cheese, 85
Loaded Cauliflower Mashed “Potatoes,” 77
Cheeseburger Salad, 61
196 INDEX
Cheese Chips and Guacamole, 75
Roasted Cauliflower with Prosciutto, Capers,
Cheesy Cauliflower Soup, 45
and Almonds, 67
Cheesy Egg and Spinach Nest, 32
Roasted Radishes with Brown Butter
Chicken-Basil Alfredo with Shirataki
Sauce, 70
Noodles, 101
Root Beer Float, 145
Chicken-Pecan Salad Cucumber Bites, 81
Salmon and Spinach Cobb Salad, 58–59
Chicken Quesadilla, 102
Salmon Caesar Salad, 57
Chopped Greek Salad, 52
Sausage Breakfast Stacks, 24
Chunky Blue Cheese Dressing, 169
Scallops with Creamy Bacon Sauce, 93
Cream Cheese and Coconut Flour Pancakes
Sesame Pork and Green Beans, 118
or Waffles, 35–36
Shrimp and Avocado Lettuce Cups, 94
Cream Cheese Muffins, 39
Skirt Steak Cobb Salad, 63
Creamy Dill Salmon, 100
Smoked Salmon and Cream Cheese
Creamy Tomato-Basil Soup, 43
Roll-Ups, 29
Crunchy Chicken Milanese, 109
Spicy Breakfast Scramble, 25
Crunchy Pork Rinds and Zucchini
Sriracha Mayo, 170
Sticks, 74
Steak and Egg Bibimbap, 130–131
Dijon Vinaigrette, 165
Strawberry Shake, 147
Double-Pork Frittata, 23
Taco Cheese Cups, 133–134
Egg-in-a-Hole Breakfast Burger, 34
Taco Salad, 60
Feta-Stuffed Burgers, 137
Tomato, Avocado, and Cucumber Salad, 73
Fish Taco Bowl, 92
Tomatoes. See also Sundried tomatoes
Garlic Aioli, 173
Avocado Caprese Salad, 55
Garlic Butter Shrimp, 95
BLTA Cups, 115
Green Goddess Dressing, 166
BLT Breakfast Salad, 31
Kale-Avocado Egg Skillet, 33
BLT Wedge Salad, 49
Keto Bread, 78
Chopped Greek Salad, 52
Loaded Cauliflower Mashed “Potatoes,” 77
Creamy Tomato-Basil Soup, 43
Mediterranean Cucumber Salad, 53
Mediterranean Cucumber Salad, 53
Mexican Egg Salad, 50
Shrimp and Avocado Lettuce Cups, 94
Orange Cream Float, 146
Skirt Steak Cobb Salad, 63
Pancake “Cake,” 37
Taco Salad, 60
Parmesan and Pork Rind Green Beans, 71
Taco Soup, 46
Parmesan Baked Chicken, 108
Tomato, Avocado, and Cucumber Salad, 73
Parmesan-Garlic Salmon with Asparagus, 96
Tracking foods, 13
Peanut Butter Cookies, 156
Peanut Sauce, 172
Pepperoni Low-Carb Tortilla Pizza, 125
V
Pesto Cauliflower Steaks, 72
Vegetables. See also specific
Pork Burgers with Sriracha Mayo, 121
to avoid, 9
Pork Rind Salmon Cakes, 99
to enjoy, 8
Roasted Brussels Sprouts Salad with
Vegetarian recipes
Parmesan, 48
about, 15
Roasted Brussels Sprouts with Bacon, 83
Alfredo Sauce, 175
INDEX 197
Vegetarian recipes ( continued)
Mexican Egg Salad, 50
Almond Butter Smoothie, 21
Mint–Chocolate Chip Ice Cream, 158–159
Avocado Caprese Salad, 55
Orange Cream Float, 146
Avocado Egg Salad Lettuce Cups, 54
Pancake “Cake,” 37
Avocado-Lime Crema, 168
Peanut Butter Cookies, 156
Avocado Mayo, 171
Peanut Butter Fat Bomb, 152
Berry-Avocado Smoothie, 20
Peanut Sauce, 172
Berry Cheesecake Fat Bomb, 151
Pesto Cauliflower Steaks, 72
Berry-Pecan Mascarpone Bowl, 155
Pumpkin Crustless Cheesecake Bites, 154
Blackberry-Chia Pudding, 22
Roasted Brussels Sprouts Salad with
Blueberry-Blackberry Ice Pops, 141
Parmesan, 48
Broccoli-Cheese Soup, 44
Roasted Radishes with Brown Butter
Buttery Slow-Cooker Mushrooms, 68
Sauce, 70
Cauliflower “Potato” Salad, 76
Root Beer Float, 145
Cauliflower Steaks with Bacon and Blue
Sriracha Mayo, 170
Cheese, 85
Strawberry Cheesecake Mousse, 149
Cheese Chips and Guacamole, 75
Strawberry-Lime Ice Pops, 142
Cheesy Egg and Spinach Nest, 32
Strawberry Shake, 147
Chocolate-Avocado Pudding, 160
Tomato, Avocado, and Cucumber
Chocolate Mousse, 157
Salad, 73
Chopped Greek Salad, 52
Tzatziki, 174
Coffee Ice Pops, 143
Vital Farms Pasture-Raised Eggs, 11
Cream Cheese and Coconut Flour Pancakes
or Waffles, 35–36
Cream Cheese Muffins, 39
W
Creamy Tomato-Basil Soup, 43
Water, 4, 6
Crustless Cheesecake Bites, 153
Weight loss, 2, 3
Dark-Chocolate Strawberry Bark, 161
Deviled Eggs, 79–80
Dijon Vinaigrette, 165
Y
“Frosty” Chocolate Shake, 148
Fudge Ice Pops, 144
Yogurt. See Greek yogurt
Garlic Aioli, 173
Green Goddess Dressing, 166
Z
Kale-Avocado Egg Skillet, 33
Keto Bread, 78
Zucchini
Lemonade Fat Bomb, 150
Baked Zucchini Gratin, 69
Mediterranean Cucumber Salad, 53
Crunchy Pork Rinds and Zucchini Sticks, 74
198 INDEX
ACKNOWLEDGMENTS
TO MY PARENTS I love you and thank you for always allowing me to
believe that I could truly do anything if I worked hard enough.
TO KAIA Having you as my daughter is my greatest joy. I love you to
the moon and back, and I am so happy to always have you by my side.
TO MY FRIENDS AND FAMILY I am so inspired by my tribe and I am so
grateful to have such an amazing group of people around me. You are
the people you surround yourself with, and I am lucky to be surrounded
by greatness.
TO THE KETO COMMUNITY I am so grateful to have found the passionate
and supportive keto community on Instagram and online. You are an
incredible group of people, each fighting different challenges but all
trying to better yourselves. You all inspire me, and I hope I have been
able to inspire you in return.
ABOUT THE AUTHOR
JEN FISCH, creator of the blog Keto In The City, is passi
onate about
offering simple solutions for following the ketogenic lifestyle. She is
a single, working mother who has battled autoimmune disorders for
20 years and has turned to the kitchen to find simple, delicious ways
to make the ketogenic diet work for her busy lifestyle.
With a loyal Instagram following at her page @ketointhecity_,
her growing YouTube channel Keto In The City, and more than
100,000 visitors to her blog KetoInTheCity.com, Jen is one of the
top influencers in the ketogenic space.
She is not a nutritionist or trained chef, just a determined mom
who searched high and low for a way of eating that would reduce
the inflammation caused by her autoimmune disorders and allow
her to feel like the very best version of herself. She lives with her
daughter in Hermosa Beach, California.
Keto5Ingredient_9781939754448.indb Page 22