Ingredient Ketogenic Diet Cookbook

211 Pages·50.257 MB·English

by  Fisch, Jen

The Easy 5-Ingredient Ketogenic Diet Cookbook

Easy 5-Ingredient
The
KETOGENIC DIET
Cookbook Low-Carb, High-Fat Recipes
for Busy People on the Keto Diet
JEN FISCH
Copyright © 2018 by Jen Fisch a citation and/or potential source of further information
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Photography © Nadine Greeff
sought. Neither the Publisher nor the author shall be liable
for damages arising herefrom. The fact that an individ- ISBN: Print 978-1-939754-44-8
ual, organization or website is referred to in this work as eBook 978-1-939754-45-5
TO MY KAIA BEAR,
MY DAUGHTER &
CHIEF TASTE TESTER
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Bulletproof Coff ee, page 19
Introduction viii
ONE Simple & Easy Ketogenic Cooking 1
TWO Smoothies & Breakfasts 17
THREE Hearty Soups & Salads 41
FOUR Side Dishes & Snacks 65
FIVE Fish & Poultry Entrées 89
SIX Pork & Beef Entrées 113
SEVEN Desserts & Sweet Treats 139
EIGHT Sauces & Dressings 163
Appendix A: The Dirty Dozen
and the Clean Fifteen 177
Appendix B: Measurement Conversions 178
References 179
Resources 180
Recipe Title Index 181
Recipe Type Index 184
Index 185
Introduction
WHAT ON EARTH IS KETOSIS? WHAT IS A MACRO, AND HOW DO
I MEASURE IT? I DECIDED TO TRY THE KETO DIET, AND I AM SO
GLAD I DID.
I’m so happy you’ve decided to explore the that I cut sugar out of my diet. This was the
ketogenic way of eating with me. first time I had thought about the connection
Following a keto diet has helped so between food and auto immune disorders.
many people. The keto diet is a super-low- I followed his advice, started on a low-
carbohydrate diet that includes a high carb diet, cut out sugar, and saw relief within
level of healthy fats and a moderate level of weeks. I noticed a definite decrease in the
protein. My journey with low-carbohydrate inflammation in my joints as well as in my
eating began over a decade ago, at the skin, which had been angry and red. This
recommendation of a doctor I was seeing for started me on a path of discovery, learning
acupuncture. When I was 18 and 19 years more about how my body reacts to various
old, I was diagnosed with two autoimmune foods and finally finding an eating plan that
disorders: psoriatic arthritis and psoriasis. could help me feel like my best self.
I was looking for ways to alleviate pain and For many years I followed a mostly
inflammation, and the doctor recommended low-carbohydrate eating plan, but I also went
viii
through periods where I “fell off the wagon.” recipes (and everything else in my life) as
Then, a few years ago, I started having more simple as humanly possible. In my experience,
autoimmune issues again. My doctors thought you do not need a lot of exotic ingredients and
perhaps I had Crohn’s disease, but they a cupboard full of special oils to whip up
weren’t sure. After many tests and not a lot o amazing keto meals.
f answers, I decided to go back to experiment- The recipes in this book will help satisfy
ing with food to see if I could help heal myself. cravings you will have for those high-carb
I started by eating high-quality foods (organic, favorites you used to eat pre-keto. Having 
grass-fed, etc.) but with gluten-free carbs. I those cravings is super normal. Most people
saw some improvement with my issues, but have eaten a high-carbohydrate diet their
I just felt sluggish, and after six months of entire lives, so it is definitely an adjustment
following that plan, I had gained weight to go keto. But I encourage you to stick with it.
thanks to those tasty gluten-free treats that My 5-ingredient recipes have made my
are so readily available these days. life easier. For this book, I created as many reci-
Then I came across the ketogenic diet. pes as I could that can be made in 30 minutes
At first, it seemed like the induction phase to or less. Who has the time these days to spend
the Atkins diet, but I liked the idea of eating hours preparing a meal? The recipes are full of
real foods, lower in protein, with a focus on flavor and healthy fats. You’ll be cooking with
healthy fats. I had never heard of “keto” at natural, wholesome ingredients that are easy
the time, and like many people, I felt a little to find and that are affordable. There is no need
confused and overwhelmed by the new keto to go to five different grocery stores just to hunt
terms. What on Earth is ketosis? What is a down a bunch of unfamiliar ingredients. My
macro, and how do I measure it? But I decided recipes make keto easy!
to try the keto diet, and I am so glad I did. Come along with me as I guide you on your
Immediately I loved the challenge of cre- keto journey. I know you can do it. I’m excited
ating keto-friendly meals that were quick and to show you all the super-delicious ways you
easy, and also delicious. I am a single mom, can make my easy, 5-ingredient, keto-friendly
and I work full time. I also have an extremely recipes. Let's start cooking!
busy teenage daughter, so I like to keep
INTRODUCTION ix