Post on 11-Sep-2021
DearReader,
WhenIstartedcollege,Iwasfullyonboardthelow-fatdiettrain.IwantedtomakesurethatIstayedhealthyandavoidedthatdreaded“freshman15,”andlimitingfatwastheonlywaytodothat,right?Istockedmyfridgewithlow-fatflavoredyogurtsandlow-fatnutritionbars.Igotlow-fatpeanutbutterandswappedoutmybutterforamiraculousbutter-likesubstancethatcontainednocaloriesand,youguessedit,nofat!
FastforwardtooneyearlaterandnotonlydidIgainthefreshman15andthensome,butIwasleftfeelingsluggish,tired,bloated,andconstipated.Icouldbarelywakeupformyclassesinthemorning,andwhenIwasabletodragmyselftoclass,myenergywassolowandmyconcentrationwassolackingthatIcouldn’tevenpayattention.Iknewsomethingneededtochange.
Istarteddoingmyownnutritionresearch—thiswasactuallywhatstartedmeonmypathtobecominganutritionconsultant—andcouldn’tbelieveallthemisinformationthatIhadbeenfed.Ifoundoutthatnotonlyisfatvitaltooptimalbodyfunctioning,itcanactuallyhelppromoteweightloss.Iswitchedmyfocusfromlow-fatfoodstotakinginplentyofhealthyfatsandlimitingcarbohydrates—thebasicsofaketogenicdiet—andbegantofeelsomuchbetter.Myenergylevelsstabilized,theexcessweightcameoff,andIwasabletoconcentrate—andexcel—inclassonceagain.
Whetheryou’renewtotheketogenicdietorjustrefreshingyourmemory,oneofthemostimportantthingstotakeawayfromthisbookisthatfatisnottheenemy.Infact,itshouldbeoneofyourmostimportantallies.
Iwishyouallthebestinhealthandinlife.
LindsayBoyers,CHNC
WelcometotheEverything Series!
Thesehandy,accessiblebooksgiveyouallyouneedtotackleadifficultproject,gainanewhobby,comprehendafascinatingtopic,prepareforanexam,orevenbrushuponsomethingyoulearnedbackinschoolbuthavesinceforgotten.
YoucanchoosetoreadanEverything bookfromcovertocoverorjustpickouttheinformationyouwantfromourfourusefulboxes:e-questions,e-facts,e-alerts,ande-ssentials.Wegiveyoueverythingyouneedtoknowonthesubject,butthrowinalotoffunstuffalongtheway,too.
Wenowhavemorethan400Everything booksinprint,spanningsuchwide-rangingcategoriesasweddings,pregnancy,cooking,musicinstruction,foreignlanguage,crafts,pets,NewAge,andsomuchmore.Whenyou’redonereadingthemall,youcanfinallysayyouknowEverything !
Answerstocommonquestions
Importantsnippetsofinformation
Urgentwarnings
Quickhandytips
VisittheentireEverything seriesatwww.everything.com
®
®
®
®
®
TheEverything GuidetotheKetogenicDiet
Astep-by-stepguidetotheultimatefat-burningdietplan!
LindsayBoyers,CHNC
Avon,Massachusetts
®
Copyright©2015byF+WMedia,Inc.
Allrightsreserved.
Thisbook,orpartsthereof,maynotbereproducedinanyformwithoutpermissionfromthepublisher;exceptionsaremadeforbriefexcerptsusedinpublishedreviews.
AnEverything SeriesBook.
Everything andeverything.com areregisteredtrademarksofF+WMedia,Inc.
Publishedby
AdamsMedia,adivisionofF+WMedia,Inc.
57LittlefieldStreet,Avon,MA02322.U.S.A.
www.adamsmedia.com
ContainsmaterialadaptedandabridgedfromTheEverything®SlowCookerCookbookbyMargaretKaeter,copyright©2002byF+WMedia,Inc.,ISBN10:1-58062-667-X,ISBN13:978-1-58062-667-5;The
Everything®SlowCookingforaCrowdCookbookbyKatieThompson,copyright©2005byF+WMedia,Inc.,ISBN10:1-59337-391-0,ISBN13:978-1-59337-391-7;TheEverything®GreenSmoothiesBookbyBrittBrandonwithLorenaNovakBull,copyright©2011byF+WMedia,Inc.,ISBN10:1-4405-2564-1,ISBN13:978-1-4405-2564-3;TheEverything®IndianSlowCookerCookbookbyPrernaSingh,copyright©2012byF+WMedia,Inc.,ISBN10:1-4405-4168-X,ISBN13:978-1-4405-4168-1;TheEverything®NordicCookbookbyKariSchoeningDiehl,copyright©2012byF+WMedia,Inc.,ISBN10:1-4405-3186-2,ISBN13:978-1-4405-3186-6;andTheEverything®BrazilianCookbookbyMarianBlazes,copyright©2014byF+WMedia,
Inc.,ISBN10:1-4405-7938-5,ISBN13:978-1-4405-7938-7.
ISBN10:1-4405-8691-8
ISBN13:978-1-4405-8691-0
eISBN10:1-4405-8692-6
eISBN13:978-1-4405-8692-7
PrintedintheUnitedStatesofAmerica.
10 9 8 7 6 5 4 3 2 1
LibraryofCongressCataloging-in-PublicationData
Boyers,Lindsay.
Theeverythingguidetotheketogenicdiet/LindsayBoyers,CHNC.
pagescm
Includesindex.
ISBN978-1-4405-8691-0(pb:alk.paper)—ISBN1-4405-8691-8(pb:alk.paper)—ISBN978-1-4405-8692-7(ebook)—ISBN1-4405-8692-6(ebook)
1.Ketogenicdiet.2.Reducingdiets.3.Reducingdiets—Recipes.4.Low-carbohydratediet.5.Low-carbohydratediet—Recipes.6.Weightloss.I.Title.
RM222.2.B648242015
641.5‘6383—dc23
2014046365
®
® ®
Theinformationinthisbookshouldnotbeusedfordiagnosingortreatinganyhealthproblem.Notalldietandexerciseplanssuiteveryone.Youshouldalwaysconsultatrainedmedicalprofessionalbeforestartingadiet,takinganyformofmedication,orembarkingonanyfitnessorweight-trainingprogram.Theauthorandpublisherdisclaimanyliabilityarisingdirectlyorindirectlyfromtheuseofthisbook.
Alwaysfollowsafetyandcommonsensecookingprotocolwhileusingkitchenutensils,operatingovensandstoves,andhandlinguncookedfood.Ifchildrenareassistinginthepreparationofanyrecipe,theyshouldalwaysbesupervisedbyanadult.
Manyofthedesignationsusedbymanufacturersandsellerstodistinguishtheirproductsareclaimedastrademarks.WherethosedesignationsappearinthisbookandF+WMedia,Inc.wasawareofatrademarkclaim,thedesignationshavebeenprintedwithinitialcapitalletters.
Coverimage©Stockfood/Peterson,Glenn.
Thisbookisavailableatquantitydiscountsforbulkpurchases.
Forinformation,pleasecall1-800-289-0963.
ToGiannaandGabriella.
Iloveyou.
Acknowledgments
Thankyoutomyfamily—mymom,Lola;mydad,Scott;mysister,Tiffany;andmybrother,Sean—foryourunwaveringsupportasIworkedonthisbook—andalways.ThankyoutoPaulforalwaysbeingthereformewhenIneedyou.Iloveyouall.ThankyoutoHillaryThompsonforgivingmethisopportunityandforhelpingmetoseeitthroughfromstarttofinish.ThankyoutoEileenMullanforyoureditingexpertise.
Contents
LettertotheReaderWelcometotheEverythingSeries!TitlePageCopyrightPageDedicationAcknowledgmentsIntroductionChapter1:UnderstandingKetosis
WhatIsKetosis?HowYourBodyObtainsEnergyTheCreationofKetonesKetosisandWeightLossHowtoInduceKetosisSignsThatYouAreinKetosisManagingUncomfortableSymptoms
Chapter2:AllaboutFat
Low-FatDietMythsWhyFatIsYourFriendReducingBodyFatImprovingYourBloodSugarandInsulinLevelsFeelingSatisfiedWhileLosingWeight
Chapter3:KetogenicDietBasics
WhatIstheKetogenicDiet?CalculatingYourMacronutrientRatioFoodstoEatandAvoidIntermittentFastingontheKetogenicDietStartingaKetogenicDietPlanningMealsforLong-TermSuccess
Chapter4:MedicalApplications
TheKetogenicDietforEpilepsyAlzheimer’sDiseaseandKetosisCanKetosisHelpOtherHealthConditions?
Chapter5:RisksandConcerns
KetosisversusKetoacidosisPurportedRisksWhentheKetogenicDietShouldNotBeUsedTestingYourKetoneLevelsStayingSafeandAchievingSuccess
Chapter6:Breakfast
SausageQuicheBacon-WrappedEggCupsWesternScrambledEggsAlmondButterMuffinsEggsBenedictBaconHashHam,Cheese,andEggCasseroleScrambledEggswithBaconSpicySausageEggCupsSpinachandMozzarellaEggBakeBacon-and-Egg-StuffedAvocados
Chapter7:Lunch
TunaandEggSalad“Mac”’n’CheeseChickenandAvocadoSaladDeliRoll-UpsHamandCheeseCasseroleStuffedAvocadosMeatball“Sub”RoastBeefLettuceWraps
SpicyChickenandAvocadoCasseroleFriedChickenPepperoniPizzaCasseroleTurkeyAvocadoRollsBreadlessBLTPortobelloPizzasChickenCordonBleuCasserole
Chapter8:Dinner
StuffedChickenBreastBakedSalmonwithGarlicAioliTacoBowlsMeatloafShrimpScampiCreamyChickenZoodles“Spaghetti”andSpicyMeatballsStuffedPorkTenderloinZucchiniChickenAlfredoPepperoniMeat-ZaGroundPorkStir-FryBacon-WrappedChickenStuffedGreenPeppersBunlessBaconBurgersShepherd’sPie
Chapter9:Soups,Dressings,andSauces
BaconCheddarSoupChilledSpicyAvocadoSoupCreamyBroccoliSoupPumpkinCreamSoupChickenSoupMarinaraSauceHomemadeMayonnaiseGarlicAioliHollandaiseSauce
AlfredoSauceAvocadoBasilCreamSauceBlueCheeseDressingRanchDressingAvocadoItalianDressing
Chapter10:Salads
BLTSaladBaconSpinachSaladwithCreamyRanchDressingCobbSaladMonkeySaladTacoSaladSalmonandAvocadoSaladSpinachandProsciuttoSaladGorgonzolaSteakSaladCheeseburgerSaladSpinachandTunaSaladAvocadoEggSaladSpinach,Feta,andAppleSaladChefSaladKaleandSalmonSaladBaconandBroccoliSalad
Chapter11:SideDishes
MashedCauliflowerBacon-WrappedAsparagusCreamedBrusselsSproutsTurnipFriesFriedCauliflower“Rice”RoastedBroccoliwithParmesanBacon-FriedCabbageAvocadoandCilantroSaladButteryGarlicSpinachColeSlawCheesyBroccoli
GarlickyGreenBeansCheesyBaconBrusselsSproutsCreamedSpinachMexicanCauliflower“Rice”
Chapter12:Vegetarian
PeanutButterPancakesCinnamonNoatmealCoconutYogurtVeggieOmeletCrustlessQuicheTomatoCreamSoupStuffedPortobelloMushroomsChocolateChiaPuddingAvocadoandWalnutSaladCoffeeCoconutBerrySmoothieCreamySpaghettiSquashCauliflowerCasseroleZoodleswithAvocadoPestoBakedZucchiniRicotta-StuffedEggplant
Chapter13:Snacks
DeviledEggsPizzaBitesProsciuttoChipsStuffedOlivesBacon-WrappedChickenBitesJalapeñoPoppersPumpkinPieCoconutCrispsPepperoniChipsGuacamoleParmesanChipsTunaSaladandCucumberBitesGreenDeviledEggs
Bacon-WrappedAvocadoBitesPepperoniCheeseBitesChocolateMousse
Chapter14:Desserts
Pecan-CrustedCheesecakeChocolateBrownieCheesecakeLemonMugCakewithLemonIcingChocolateMugCakePeanutButterCookiesChocolateIceCreamSnickerdoodleCookiesChocolateBrowniesChocolateFudgeSaucePistachioPuddingMintChocolateChipIceCreamChocolateChipCookiesCoconutWhippedCreamWalnutBlondiesPumpkinDonutHoles
Chapter15:FatBombs
CocoaCoconutButterFatBombsAlmondButterFatBombsRaspberryCheesecakeFatBombsCashewButterCupFatBombsCoconutPeppermintFatBombsLemonCheesecakeFatBombsCinnamonBunFatBombsMixedNutButterBombsPeanutButterFatBombsMapleFatBombsBlueberryFatBombsChocolateOrangeFatBombsVanillaMacadamiaFatBombs
PumpkinFatBombsAvocadoFatBombSmoothie
Chapter16:Smoothies
CoconutChiaSmoothieChocolateAlmondSmoothiePumpkinPieSmoothieGreenSmoothieHoneydewandAvocadoSmoothieCarrotAsparagusGreenSmoothieAvocadoRaspberrySmoothieLimeandCoconutSmoothieTripleGreenSmoothieGingerStrawberrySmoothieAlmondBerrySmoothieKaleandBrazilNutSmoothieCalmingCucumberSmoothieSpicedCashewButterSmoothieSpicedChocolateSmoothieCoconutCreamDreamSmoothieOrangeCoconutSmoothieBananaNutSmoothie
Chapter17:SlowCookerRecipes
MeatyChiliClassicSloppyJoesBeefStewGingerBarbecueBeefCoconutSoupCountryChickenStewVenisonRoastinOrangePull-ApartPorkChickenPeanutStewEastIndianGreenCurriedChickenCauliflowerandHamChowder
HamburgerVegetableSoupFrenchCountrysideChickenandPorkStewChiliCoconutChickenMixedVegetablesinCoconutSauceLambVindalooSpicyShrimpandCheeseDipCreamyPecanBeefDipArtichokeDip
AppendixA:ShoppingListAppendixB:SampleMealPlans
Week1Week2Week3Week4Week5Week6Week7Week8VegetarianMealPlan
AppendixC:Resources
Introduction
Inthe1990s,fatwasdemonized.Themacronutrientbecamethedirtywordofthenutritionindustry,andwasshunnedbyconsumersandprofessionalsalike.Manybelievedthatfatwastheprimarycauseofahostofhealthproblems,includingweightgain,highcholesterol,andheartdisease,althoughtherewasn’t—andstillisn’t—anysufficientscientificevidencetosupporttheseclaims.Despitewhatthescienceshowed,however,peoplebeganjumpingonthelow-fatbandwagon,turningtolow-fatalternativesthatwereloadedwithsugarandcarbohydratesinstead.Asmorefat-freeandlow-fatproductsbecameavailable,theaverageAmericanbecamebigger.By2001,aboutone-thirdoftheAmericanpopulationwasoverweight.Theprevalenceofheartdiseaseincreasedanddiabetesratessoared.Sowhatwentwrong?
Freshwholefoodssuchasmeat,eggs,cream,andbutter—thefoodsyourancestorsateforcenturies—werebeingreplacedwithlow-fatFrankenfoodssuchasmargarine,low-fatsnackcookies,andskimmilk.Thesefoodswerenotonlyfullofsugarandcarbohydrates;somewerealsoloadedwithartificialingredients.Whenthesesubstancesareconsumedregularly,overtime,thehumanbodyreactsbygainingweight,showingsymptomsoffatigueandbrainfog,andsuccumbingtochronicconditions.Althoughscientificresearchproducedfindingstothecontrary,fat—especiallysaturatedfat—haddevelopedalastingreputationforbeingbadforyou.Althoughthelow-fatdietcrazeeventuallydwindled,thedamagewasdone.Fatwasshunned.
Nowthismayshockyou—afterall,it’slikelythatyou’vebeentoldforyearsorevendecadestoeatplentyofwhole-graincarbohydratesandavoidsaturatedfatliketheplague—butfatisgoodforyou.Fat,even,perhapsespecially,saturatedfat,helpsyourbodyrunlikeawell-oiledmachine.Yourbody’sneedforfatisthebasisoftheketogenicdiet,whichencouragesthatyougetmostofyourcalories—around75percent—fromfatandonly5to10percentfromcarbohydrates.Theremainingcaloriescomefromhigh-qualityproteins.
Theketogenicdietisnotanewtrendorafaddiet.It’sactuallybeenaroundfordecades.Itwasusedinthe1920sasthemaintreatmentmethodfordifficult-to-controlepilepsyinyoungchildren—anditworkedremarkablywell.Eventually,itfelloutoffashionwiththeincreasingavailabilityofanti-seizuremedications.Peoplepreferredaquickfixevenifthatfixmeantthepotentialformoresideeffects.Today,peoplefollowing
nutritionalketogenicdietsreportweightloss,increasedenergylevels,bettermood,improvedconcentration,andmentalclarity.
Nevertheless,mainstreammediaandevensomehealthcareprofessionalstendtopresenttheketogenicdietinanegativelight.Likefat,ketones,whicharecompoundscreatedwhenthebodybeginsusingfatinsteadofcarbohydratesforenergy,haveabadreputation.Mostoftheconcernssurroundingketonesandtheketogenicdietareunfoundedorarearesultofconfusionbetweentheterms“ketosis”and“ketoacidosis.”TheEuropeanJournalofClinicalNutritionstatesthatthisconfusionandpreconceivednotionsabouttheketogenicdiet—liketheideathatallfatisbadforyou—maybe“presentingunnecessarybarrierstotheiruseastherapeutictoolsinthephysician’shand.”
Sonowlet’sputtherumorstorestandunderstandwhyfatisnotjustgoodbutisessentialtomaintainingoptimalhealth.It’sactuallysugar,carbohydrates,andprocessedvegetableoilsthatarelargelyresponsibleforweightgainandtheincreasingratesofchronichealthconditions.Limitingcarbohydratesandreplacingthemwithbothsaturatedandunsaturatedfats—thebasisoftheketogenicdiet—cannotonlyhelpyouloseweight,itcanhelpyoustayhealthyforyearstocome.
Chapter1UnderstandingKetosis
Yourbodyishighlyintelligent.Itknowsexactlywhatitwantsandwhatitneedstodotogetwhatitwants,andthemainthingitwantsisenergy.Withoutenergy,yourcellswouldstarveandyouwoulddie.Inordertomakesurethatitalwayshasaccesstoenergy,yourbodyhasseveralmetabolicpathwaysitcanusetoconvertthefoodyoueatintouseableenergy.Thedefaultmetabolicpathwayisonethatusestheglucosefromcarbohydratesasfuel.Aslongasyouprovideyourbodywithcarbohydrates,itwillusethemasenergy,storingfatintheprocess.Whenyoudenyyourbodycarbohydrates,ithastoturnsomewhereelsetogettheenergyitneedstolive.
WhatIsKetosis?Yourbody’ssecondpreferredsourceofenergyisfat;whencarbohydratesarenoteasilyaccessible,yourbodyturnstofattogettheenergyitneeds.Whenthishappens,theliverbreaksdownfatintofattyacidsandthenbreaksdownthesefattyacidsintoanenergy-richsubstancecalledketonesorketonebodies.Thepresenceofketonebodiesinthebloodiscalledketosis.Thegoalofaketogenicdietistokickyourbodyintolong-termketosis,essentiallyturningitintoafat-burningmachine.
HowYourBodyObtainsEnergyYourcellsneedaconstantsupplyofenergytostayaliveandkeepyoualive.Evenwhenyou’resittingonthecouchdoingnothing,yourbodyisgeneratingenergyforyourcells.Sinceenergycannotbecreated,onlyconvertedfromoneformtoanother,yourbodyneedstogetthisenergyfromsomewhere,soitusesthefoodyoueat.Yourbodycanuseeachmacronutrient—carbohydrates,fat,andprotein—forenergy.Thebiochemicalprocessofobtainingenergyisacomplicatedone,butit’simportanttounderstandthebasicssoyoucangetafeelforhowketosisworksonacellularlevel.
EnergyfromProtein
Proteinisthebody’sleastfavoritemacronutrienttouseasenergy.Thisisbecauseproteinservessomanyotherfunctionsinthebody,waymorethananyothermacronutrient.Proteinprovidesstructuralsupporttoeverycellinyourbodyandhelpsmaintainyourbodytissues.Proteinsactasenzymesthatplayaroleinallofthechemicalreactionsinyourbody.Withouttheseenzymes,thesechemicalreactionswouldbesoslowthatyourbodywouldn’tbeabletocarryoutbasicprocesseslikedigestionandmetabolismandyouwouldn’tbeabletosurvive.Proteinsalsohelpmaintainfluidandacid-basebalance,helptransportsubstancessuchasoxygenthroughthebodyandwasteoutofthebody,andactasantibodiestokeepyourimmunesystemstrongandhelpfightoffillness.
Thisprocessofusingproteinforenergyiswhatmakesextremecalorierestrictiondangerous.Whenyourdietdoesn’tprovideenoughcalories,yourbodybeginstobreakdowntheproteininyourmusclesforenergy,whichcanleadtomusclelossormusclewastinginadditiontonutritionaldeficiencies.
Proteinsaremadeupofaminoacids.Whenyoueatproteins,yourbodybreaksthemdownintotheirindividualaminoacids,whicharethenconvertedintosugarsthroughaprocesscalleddeamination.Yourbodycanusetheseprotein-turned-sugarsasaformofenergy,butthatmeansyourbodyisn’tusingtheaminoacidsforthoseotherimportantfunctions.It’sbesttoavoidforcingthebodytouseproteinforenergy,andyoudothatbyprovidingitwiththeothernutrientsitneeds.Thatbeingsaid,ifthebodyhasnootherchoicebuttouseproteinforenergy,itwill.
EnergyfromCarbohydrates
Althoughyourbodyisadeptatusinganyfoodthat’savailableforenergy,italwaysturnstocarbohydratesfirst.Whenyoueatcarbohydrates,theyarebrokendownintoglucoseoranothersugarthat’seasilyconvertedtoglucose.Glucoseisabsorbedthroughthewallsofthesmallintestineandthenentersyourbodybywayofyourbloodstream,whichcausesyourbloodglucoselevelstorise.Assoonastheglucoseentersyourblood,yourpancreassendsoutinsulintopickupthesugarandcarryittoyourcellssotheycanuseitasenergy.
Onceyourcellshaveusedalltheglucosetheyneedatthattime,muchoftheremainingglucoseisconvertedintoglycogen(thestorageformofglucose),whichisthenstoredintheliverandmuscles.Theliverhasalimitedabilitytostoreglycogen,though;itcanonlystoreenoughglycogentoprovideyouwithenergyforabout24hours.Alltheextraglucosethatcan’tbestoredisconvertedintotriglycerides,thestorageformoffat,andstoredinyourfatcells.
Ahealthyadultcanstoreabout500grams(2,000caloriesworth)ofcarbohydrates.Approximately400gramsarestoredasglycogeninyourmuscles;90–110gramsarestoredasglycogenintheliver;and25gramscirculatethroughoutthebloodstreamasglucose.Yourbodyhasanunlimitedabilitytostorefat.
Whenyoudon’teatforafewhoursandyourbloodsugarstartstodrop,yourbodywillcallontheglycogenstoredintheliverandmusclesforenergybeforeanythingelse.Thepancreasreleasesahormonecalledglucagon,whichtriggersthereleaseofglucosefromtheglycogenstoredinyourlivertohelpraiseyourbloodsugarlevels.Thisprocessiscalledglycogenolysis.Theglycogenstoredinyourliverisusedexclusivelytoincreaseyourbloodglucoselevels,whiletheglycogenstoredinyourmusclesisusedstrictlyasfuelforyourmuscles.Whenyoueatcarbohydratesagain,yourbodyusestheglucoseitgetsfromthemtoreplenishthoseglycogenstores.Ifyouregularlyeatcarbohydrates,yourbodyneverhasaproblemgettingaccesstoglucoseforenergyandthestoredfatstayswhereitis—inyourfatcells.
Enduranceathletesusetheterms“hittingawall”or“bonking”todescribethepointatwhichthey’vedepletedtheirglycogenstoresandnolongerhaveaccesstoaquickformofenergy.Bonkingusuallymanifestsassuddenfatigueoracompletelossofenergy.Whenyouseemarathonrunnersdrinkingglucoseshotsduringarace,it’sbecausetheywanttoreplenishglycogenstoresquicklysothattheyhaveenoughenergytofinish.
EnergyfromFat
Thebodypreferstousecarbohydratesforenergybecausethey’reeasilyaccessibleandfast-acting,butintheabsenceofcarbohydrates,yourbodyturnstofat.Thefatfromthefoodyoueatisbrokendownintofattyacids,whichenterthebloodstreamthroughthewallsofthesmallintestine.Mostofyourcellscandirectlyusefattyacidsforenergy,butsomespecializedcells,suchasthecellsinyourbrainandyourmuscles,can’trunonfattyacidsdirectly.Toappeasethesecellsandgivethemtheenergytheyneed,yourbodyusesfattyacidstomakeketones.
TheCreationofKetonesWhenyourbodydoesn’thaveaccesstoglucose—forexample,duringtimesoffastingorwhenintentionallyfollowingalow-carbohydratediet—itturnstofatforenergy.Fatistakentotheliverwhereitisbrokendownintoglycerolandfattyacidsthroughaprocesscalledbeta-oxidation.Thefattyacidmoleculesarefurtherbrokendownthroughaprocesscalledketogenesis,andaspecificketonebodycalledacetoacetateisformed.
Overtime,asyourbodybecomesadaptedtousingketonesasfuel,yourmusclesconvertacetoacetateintobeta-hydroxybutyrateorBHB,whichisthepreferredketogenicsourceofenergyforyourbrain,andacetone,mostofwhichisexpelledfromthebodyaswaste.
Theglycerolcreatedduringbeta-oxidationgoesthroughaprocesscalledgluconeogenesis.Duringgluconeogenesis,thebodyconvertsglycerolintoglucosethatyourbodycanuseforenergy.Yourbodycanalsoconvertexcessproteinintoglucose.Yourbodydoesneedsomeglucosetofunction,butitdoesn’tneedcarbohydratestogetit.Itdoesagoodjobofconvertingwhateveritcanintothesimplesugar.
KetosisandWeightLossNowthatyouunderstandhowyourbodycreatesenergyandhowketonesareformed,youmaybeleftwonderinghowthistranslatesintoweightloss.Whenyoueatalotofcarbohydrates,yourbodyhappilyburnsthemforenergyandstoresanyexcessasglycogeninyourliverorastriglyceridesinyourfatcells.Whenyoutakecarbohydratesoutoftheequation,yourbodydepletesitsglycogenstoresintheliverandmusclesandthenturnstofatforenergy.Yourbodyobtainsenergyfromthefatinthefoodyoueat,butitalsousesthetriglycerides,orfats,storedinyourfatcells.Whenyourbodystartsburningstoredfat,yourfatcellsshrinkandyoubegintoloseweightandbecomeleaner.
Triglyceridesarethestorageformoffatinyourbodyandthefoodyoueat.Whenyoueatmorefoodthanyourbodyneedsforenergy,itisconvertedintotriglyceridesandstoredinyourfatcellsforlateruse.
HowtoInduceKetosisInducingketosisisnotaneasytask,butonceyougetthehangofit,itcanbecomesecondnature.Thefirststepininducingketosisisseverelytolimitcarbohydrateconsumption,butthat’snotenough.Youmustlimityourproteinconsumptionaswell.Traditionallow-carbohydratedietsdon’tinduceketosisbecausetheyallowahighintakeofprotein.Becauseyourbodyisabletoconvertexcessproteinintoglucose,yourbodyneverswitchesovertoburningfatasfuel.Youcaninduceketosisbyfollowingahigh-fatdietthatallowsmoderateamountsofproteinandallowsonlyasmallamountofcarbohydrates—orwhatiscalledaketogenicdiet.
Theexactpercentageofeachmacronutrientyouneedtokickyourbodyintoketosismayvaryfrompersontoperson,butingeneral,themacronutrientratiofallsintothefollowingranges:
60–75percentofcaloriesfromfat15–30percentofcaloriesfromprotein5–10percentofcaloriesfromcarbohydrates
Thislargelydiffersfrombothastandardlow-carbohydratediet,whichtypicallyallowsmorecaloriestocomefromprotein,andthetraditionaldietaryreferenceintakessetbytheInstituteofMedicine.
Currently,theInstituteofMedicinerecommendsgetting45–65percentofyourcaloriesfromcarbohydrates,20–35percentofyourcaloriesfromfat,and10–35percentofyourcaloriesfromprotein.Althoughtheindividualrecommendationsoflow-carbohydratedietsdifferbasedonwhichoneyoufollow,theytypicallyallowabout20percentofcaloriesfromcarbohydrates,25–30percentfromprotein,and55–65percentfromfat.
Onceyou’reinketosis,youhavetocontinuewiththehigh-fat,low-carbohydrate,moderate-proteinplan.Eatingtoomanycarbohydratesortoomuchproteincankickyououtofketosisatanytimebyprovidingyourbodywithenoughglucosetostopusingfatasfuel.
SignsThatYouAreinKetosisSignsthatyou’reinketosismaystartappearingafteronlyoneweekoffollowingatrueketogenicdiet.Forsomepeople,itcantakelonger—asmuchasthreemonths.Theamountoftimeittakesforyoutostartseeingsignsthatyourbodyisburningfatforfuellargelydependsonyouasanindividual.Whensignsdostarttoshow,theyareprettysimilaracrosstheboard.
Keto“Flu”
“Ketoflu”or“low-carbflu”commonlyaffectspeopleinthefirstfewdaysofstartingaketogenicdiet.Ofcourse,theketogenicdietdoesn’tactuallycausetheflu,butthephenomenonisgiventhetermbecauseitssymptomscloselyresemblethatoftheflu.Itwouldbemoreaccuratetorefertothisstageasacarbohydratewithdrawal,becausethat’sreallywhatitis.Whenyoutakecarbohydratesaway,itcausesalteredhormonalstatesandelectrolyteimbalancesthatareresponsiblefortheassociatedsymptoms.Thebasicsymptomsincludeheadache,nausea,upsetstomach,sleepiness,fatigue,abdominalcramps,diarrhea,andlackofmentalclarity,orwhatiscommonlyreferredtoas“brainfog.”
Carbohydrateaddictionisarealthing.Someresearchshowsthatcarbohydratesactivatecertainstimuliinthebrainthatcanbedependence-formingandcauseaddiction.Carbohydrateaddictshaveuncontrollablecravingsforcarbohydrates,andwhentheydoeatthem,theytendtobinge.Inacarbohydrateaddict,theremovalofcarbohydratescancausewithdrawalsymptoms,suchasdizzinessandirritability,andintensecravings.
Thedurationofsymptomsvaries—itdependsonyouasanindividual,buttypicallya“ketoflu”lastsanywherefromacoupleofdaystoaweek.Inrarecases,itcanlastuptotwoweeks.Someofthesymptomsofthe“ketoflu”areassociatedwithdehydration,becauseinthebeginningstagesofketosisyoulosealotofwaterweight.Withthatlostfluid,youalsoloseelectrolytes.Youcanreplenishtheseelectrolytesbydrinkingenhancedwaters(butmakesuretheyarenotsweetened)anddrinkinglotsofhomemadebonebroth.Thismayhelplessentheseverityofthesymptoms.
BadBreath
Unfortunately,badbreathisanotherearlysignthatyou’reinketosis.Whenyou’reinketosis,yourbodycreatesacetoneasawasteproduct.Someofthisacetoneisreleasedinyourbreath,givingitafruityorammonia-likequality.Youcancombatbadbreathbychewingonfreshmintleavesanddrinkingplentyofwater,sincebadbreathisalsoassociatedwithdehydration.
DecreasedAppetiteandNausea
Asyourbodyadaptstoaketogenicdiet,youmayhaveadecreasedappetite.Thisisbecauseyou’reprovidingyourbodywithplentyoffatandprotein,whicharebothhighlysatiating,andnotalotofcarbohydrates.Thenauseaassociatedwith“ketoflu”canalsodecreaseyourappetite.Whenyoureachthisstage,it’simportantthatyoueatevenifyoufeellikeyouaren’thungry.Youwanttomakesureyourbodyisgettingenoughcaloriesandnutrients,especiallyinthistimeoftransition.
IncreasedEnergy
Whenthefogbeginstoclearandyourbodystartstobecomeketo-adapted,theuncomfortablesymptomsyouwerefeelingwilldissipateandyou’llbegintoseethebenefitsoffollowingaketogenicdiet.Oneofthefirstbeneficialsignsmanypeopleexperienceisanincreaseinenergy.Whenyourbodybreaksdownfatinsteadofcarbohydrates,moreenergyisproducedgramforgram,leavingyoufeelingalertandenergized.
ImprovedFocusandMentalClarity
Manymentalissues,suchasbrainfogandproblemswithmemory,arecausedbywhatiscalledneurotoxicity,theexposureofthenervoussystemtotoxicsubstances.Forthebrain,exposuretotoomuchglucosecanresultinneurotoxicity.Whenyoureducethesupplyofglucoseinyourbodyandyourbrainstartstouseketonesasfuel,thetoxicitylevelsdiminish.Asaresult,youmaybeabletothinkmoreclearly,focusbetter,andhavebettermemoryrecall.
OtherPossibleSigns
Otherpossiblesignsofketosisinclude:
ColdhandsandfeetIncreasedurinaryfrequencyDifficultysleepingMetallictasteinthemouthDrymouthIncreasedthirst
MeasurableKetones
Yourbodyisprettygoodatlettingyouknowwhenyou’reinketosiswithoutanytesting,butifyouwanttobeabsolutelysure,youcantestyourketonelevelswithurinestripsorabloodmeter.Urinestripsallowyoutoeasilytestforthepresenceofketonesinyoururine,whilebloodmeterscantestforketoneswithasmallbloodsamplefromaprickinyourfinger.Thesetestingmethodstendtobemorereliablethanjusttrustingthepresenceofsymptoms,andifyoureallywanttoknowifyou’reproducingketones,they’reagreatwaytofindout,butsometimestheycanbeinaccurate.
Althoughthesesignsarecommonamongmanypeoplewhofollowaketogenicdiet,yourexperiencemaybedifferent.Everybodyisunique,soit’simpossibletosayexactlywhatyourpersonalexperiencewillbe.Keepinmindthatintheearlystagesofketosis,yoursymptomsmaybeunpleasant,butasyourbodyadapts,youwillbegintoexperiencethebenefitsoffollowingaketogenicdietplan.
ManagingUncomfortableSymptomsTheinitialsymptomsofaketogenicdietareuncomfortable,butifyouchoosetorideitout,youcanrestassuredthatintime,theywillgoaway.Ifthethoughtofbeinguncomfortableisreallytoomuchtobear,thereareafewthingsyoucantrytohelpdecreasethechancesofexperiencingsymptoms,oratleastlessentheirseverity.
StartSlowly
Likeanythingelse,symptomstendtobetheworstwhenyoutransitiontoaketogenicdietcoldturkey.Ifyou’vebeenfollowingahigh-carbohydrate,low-fatdietforyears—evendecades—abruptlyaskingyourbodytorunonfatinsteadislikeaslapintheface.Insteadofjumpingrightintoaketogenicdiet,transitionslowly.
Startbygraduallyeliminatingnon-nutritivecarbohydratesources,suchassoda,desserts,sugarysnacks,pasta,andpizza,overaperiodofafewweeks.Asyoueliminatethesecarbohydratesources,increasetheamountoffatsyoueat—coconut,avocado,andcheese,forexample.Whenyou’vegottenusedtothegeneralprinciplesofthediet,starttrackingspecificnumbersandmacronutrientratios.
SnackRegularly
Eatingahigh-fat,moderate-proteinsnack,suchasafatbomb(seerecipesinChapter15)—asnackthatservesasconcentratedsourceofhealthyfats—mayhelpeasecertainsymptoms,includingheadacheandirritability.Whenyou’refirststartingaketogenicdiet,makesuretosnackregularlytokeepyourselffromgettingtoohungry.Youmayalsoconsiderproteinshakeswithaminoacidsupplements,whichcanhelpsoftenthetransition.Justmakesuretheseshakesarelowincarbohydratesanddon’tcontainabevyofartificialingredients.
DrinkWater
Manyofthesymptoms,suchasbadbreath,areassociatedwithbeingdehydrated.Drinkplentyofwaterwhileyou’retransitioningandfortheentiredurationofyourketogenicdiet.Inadditiontokeepingyouhydrated,waterdilutestheketonebodies,whichcanhelpalleviatesymptoms.
Chapter2AllaboutFat
Ifyou’reoneofthepeoplewhofollowedalow-fatdietandfailedtoloseweight,orfailedtoseeanyothermajorhealthimprovements,don’tworry;you’reinthecompanyofmillions.Whenthepopularityofthelow-fatdietsurged,manyfollowersfoundthemselvesgainingmoreweight.Removingfatfromyourdietwassupposedtomakeyouthinnerandhealthier,butitdidjusttheopposite.Whenpeoplestartedreplacingfatswithcarbohydratesandlow-fatalternatives,theincidencesofdiabetesandobesitybegantoskyrocket.Couldthebelovedlow-fatdietbetoblame?Absolutely.
Low-FatDietMythsIfyou’restillonthelow-fatdiettrain,readthisnextsentencecarefullyandreallyletitsinkin:Fatisnotyourenemy;sugaris.Andthatappliestoallformsofsugar,notonlythegranulatedstuffthatyouputinyourcoffeeinthemorning.Sure,thesugarinfruitispackagedwithvitaminC,potassium,fiber,andothervaluablenutrients,whichmakesitafarsuperiorchoiceoverregularoldsugar,butoverdoingitcanactuallyhinderweightlosseffortsandsetyouupforotherhealthproblems.Butbeforedelvingtoodeeplyintosugar,it’simportanttospendsometimedebunkingthemythsthathavesurroundedtheword“fat”foryears.
Asthelow-fatdietbegantogainpopularity,therewasalsoanincreaseintheavailabilityoflow-fatfooditems,suchascookiesandcandybars.Tocreatetheseitems,manufacturersremovedfatandreplaceditwithsugartokeepitpalatablesoconsumerswouldcontinuetobuytheproduct.Thesepackagedfooditemswerelowerinfat,buttheywerehigherinsugarandcontainedthesame,ifnotmore,calories.
EatingFatMakesYouFat
Onthesurface,thetheorythateatingfatmakesyoufatseemslikeano-brainer.Ofthethreemacronutrients—protein,carbohydrates,andfat—fatcontainsthemostcaloriespergram.Proteinandcarbohydrateshave4caloriespergram,whilefatcontainsmorethantwicethatat9caloriespergram.Itwouldmakesensethatifyoucutoutfatorreplacefatwithproteinorcarbohydratesateachmeal,youwouldbesavingyourselfatonofcaloriesthroughoutthecourseoftheday.Whiletechnicallyyouwouldsaveoncalories,itdoesn’tleadtosustainableweightloss.
Inordertounderstandwhyfatdoesn’tmakeyoufat,youhavetounderstandhowyougainweightinthefirstplace.Thesimpleexplanationisthis:Youstartthinkingaboutfoodandyourbodysecretesinsulininresponse.Theinsulintriggersaresponsethattellsyourbodytostorefattyacidsinsteadofusingthemforenergy,soyougethungry.Whenyougethungry,youeat.Ifyou’reonalow-fatdiet,yourlunchmayconsistoftwoslicesofwhole-wheattoastwithacoupleofslicesofturkey—nocheese,nomayo—andanapple
ontheside.Ifyou’vesubscribedtothelow-fatdiettheory,thisseemslikeahealthymeal,butinreality,it’sloadedwithcarbohydratesthatpassthroughyourdigestivesystemquickly,causingsignificantspikesinbloodsugar,andhasvirtuallynofat.
Carbohydratesareafast-actingsourceofenergyforyourbody,buttheydon’tdoalottofillyouup.Evencarbohydratesthatareloadedwithfiberarefarlesssatiatingthaneitherproteinorfat.Ifyouwantyourmealtobetrulysatisfying,makesureitcontainsplentyoffat.
Yourbodyquicklybreaksdownyourhigh-carbohydratemeal,whichsendsarushofglucoseintoyourbloodstream.Yourbodyrespondstothisglucosebysecretingmoreinsulin,whichcarriestheglucoseoutofyourbloodandintoyourcells.Oncetheglucoselevelsdrop,yougethungryagain,yourbodysecretesmoreinsulin,andthecyclestartsover.
Nowhere’swhereyou’llwanttopaycloseattention.Yourbody’smainregulatoroffatmetabolismisinsulin.Insulincontrolslipoproteinlipase,orLPL,anenzymethatpullsfatintoyourcells.Thehigheryourinsulinlevels,themorefatLPLpullsintoyourcells.Translation:wheninsulinlevelsincrease,youstorefat.Wheninsulinlevelsdrop,youburnfatforenergy.Themainthingthataffectsinsulinlevelsiscarbohydrates,notfat.Sowhenyoueatalotofcarbohydrates,yourinsulinlevelsincrease,whichincreasesyourLPLlevels,whichincreasesyourstorageoffat.
It’simportanttorememberthatoverdoingitonanyofthenutrientswillleadtoweightgain.Regularlyexceedingyourcalorieneedswillcauseweightgainregardlessofwhetheryoudoitwithcarbohydrates,protein,orfat—butfatisnotthemajorculpritwhenitcomestoweightgain.
CholesterolCausesHeartDisease
Thecholesterolyoueatactuallyhasverylittleimpactonyourbloodcholesterollevelsfortworeasons.Thefirstreasonisthatyourbodydoesn’tabsorbdietarycholesterolveryefficiently.Mostofthecholesterolyoueatgoesrightthroughyourdigestivetractandneverevenentersyourbloodstream.Thesecondreasonisthattheamountofcholesterolinyourbloodistightlycontrolledbyyourbody.Whenyoueatalotofdietarycholesterol,yourbodyshutsdownitsownproductionofcholesteroltocompensate.Thereisa
percentageofthepopulation,however,thatishypersensitivetodietarycholesterol.Forthesepeople—about25percentofthepopulation—dietarycholesteroldoescausemodestincreasesinbothLDL(low-densitylipoprotein)andHDL(high-densitylipoprotein)levels,butevenso,theincreasedcholesterollevelsdonotincreasetheriskofheartdisease.Infact,boththeFraminghamHeartStudyandtheHonoluluHeartProgramStudybothfoundtheoppositetobetrue:lowcholesterollevelswereactuallyassociatedwithincreasedriskofdeath.AseparatestudypublishedintheJournaloftheAmericanMedicalAssociationreportedfindingsthatneitherhighLDL(“bad”cholesterol)levelsnorlowHDL(“good”cholesterol)levelswereimportantriskfactorsfordeathfromcoronaryarterydiseaseorheartattack.
Mostofthecholesterolinyourblood(75percent)isactuallymadeinyourbody.Only25percentcomesfromthefoodyoueat.Ifyoufollowedacompletelycholesterol-freediet,yourbodywouldcompensatebyincreasingitscholesterolproductionbythelivertokeepyourbloodlevelssteady.That’sbecauseyourbodyneedscholesteroltosurvive.
Cholesterolisabsolutelyessentialforyoursurvival.Thislipoprotein,asitisphysiologicallyclassified,performsthreemajorfunctions.Itmakesupthebileacidsthathelpyoudigestfood;itallowsthebodytomakevitaminDandotheressentialhormonessuchasestrogenandtestosterone;anditisacomponentoftheoutercoatingofeveryoneofyourcells.Withoutcholesterol,yourbodywouldliterallycrumble.
Nowthat’snottosaythatyoushouldthrowallcautionoutthewindowwhenitcomestocholesterol,butyouneedtopayattentiontotherightthing,andthat’sthesizeofthecholesterolparticlesinyourbloodstreamratherthanthetotalnumbers.Cholesterolcomesintwoforms:largeparticlesthat“bounce”offthearterialwallsandsmall,denseparticlesthatsticktothewallsofyourarteriesandcontributetoarterialblockage,whichcaneventuallyleadtoheartdisease.Theproblemisthatsomuchfocusisplacedonthetotalnumbersthatmanypeoplefailtopayattentiontocholesterolparticlesize.
AccordingtoDr.MarkHyman,afunctionalmedicinedoctorattheUltraWellnessCenterinLenox,Massachusetts,it’snotfatthatcausestheaccumulationofsmall,densecholesterolparticlesinyourblood,it’ssugar.Andthat’ssugarinanyform,includingrefinedcarbohydrates.Sugardecreasestheamountofthelargecholesterolparticlesin
yourblood,createsthesmalldamagingcholesterolparticles,increasestriglyceridelevels,andcontributestopre-diabetes.
SaturatedFatCausesHeartDisease
Theotherwidespreadbeliefisthateatingsaturatedfatcausesanincreaseintheamountofcholesterolinyourblood,whichinturncausesheartdiseaseorincreasesyourriskofheartdisease.Thistheorywasdevelopedfromsomehumanandanimalstudiesthatweredonedecadesago.However,morerecentresearchcallsthesetheoriesintoquestion.
Theideathateatingcholesterolcausesheartdiseaseiscalledthediet-hearthypothesis.Thetheorythathighcholesterollevelsinthebloodcauseheartdiseaseiscalledthelipidhypothesis.Bothofthesehypothesesaresowidelyacceptedthatmosthealthcareprofessionalsandconsumersdon’tevenquestionthem,althoughmorerecentresearchhasshownthatcholesterolandheartdiseasemaynotbeasinterconnectedaspreviouslybelieved.
In2010,theAmericanJournalofClinicalNutritiondidameta-analysisofseveralstudiesthatinvestigatedtherelationshipbetweensaturatedfatandheartdiseaseandconcludedthatthereisnosignificantevidencetomaketheclaimthatdietarysaturatedfatisassociatedwithincreasedriskofcoronaryheartdiseaseorcardiovasculardisease,ingeneral.Infact,severalofthestudiesthejournalinvestigatedshowedapositiveinverserelationship,whichmeansthatahigherintakeofsaturatedfatwasactuallyassociatedwithalowerincidenceofheartdisease.
Researcherswentevenfurthertosuggestthatmoreanalysisbedonetodeterminewhetherthenutrientsthatreplacedsaturatedfatactuallyhadmoreofaninfluenceontheriskofdevelopingheartdisease.Afterall,thenutrientthatwasusedtoreplacesaturatedfatonlow-fatdietswascarbohydrates.
WhyFatIsYourFriendFatisanintegralpartofeverycellinyourbody.Thismacronutrientisamajorcomponentofyourcellmembranes,whichholdeachcelltogether.Everysinglecellinyourbody,fromthecellsinyourbraintothecellsinyourhearttothecellsinyourlungs,isdependentonfatforsurvival.Fatisespeciallyimportantforyourbrain,whichismadeupof60percentfatandcholesterol.
Fatandcholesterolareusedasbuildingblocksformanyhormones,whichhelpregulatemetabolism,controlgrowthanddevelopment,andmaintainboneandmusclemass,amongmanyotherthings.Fatisvitalforproperimmunefunction,helpsregulatebodytemperature,andservesasasourceofprotectionforyourmajororgans.Fatsurroundsallofyourvitalorganstoprovideasortofcushionforprotectionagainstfallsandtrauma.Fatalsohelpsboostmetabolicfunctionandplaysaroleinkeepingyoulean.
Fatisanessentialnutrient.Thismeansthatyouneedtoingestitthroughthefoodsyoueatbecausethebodycannotmakewhatitneedsonitsown.Fatiscomposedofindividualmoleculescalledfattyacids.Twoofthesefattyacids,omega-3fattyacidsandomega-6fattyacids,areabsolutelyessentialforgoodhealth.Omega-3fattyacidsplayacrucialroleinbrainfunctionandgrowthanddevelopment,whileomega-6fattyacidshelpregulatemetabolismandmaintainbonehealth.Fatalsoallowsyoutoabsorbanddigestotheressentialnutrients,suchasvitaminsA,D,E,andKandbeta-carotene.Withoutenoughfatinyourdiet,youwouldn’tbeabletoabsorbanyofthesenutrientsandyouwouldeventuallydevelopnutritionaldeficiencies.
Asifthatwasn’tenough,fatisamajorsourceofenergyforyourbody.Thefactthateachgramoffatcontains9caloriesisactuallyagoodthing.Thismakesitacompactsourceofenergythatyourbodycanuseeasilyandefficiently.Unlikewithcarbohydrates,whichyourbodycanonlystoreinlimitedamounts,yourbodyhasanunlimitedabilitytostorefatforlateruse.Whenfoodintakefallsshort,asbetweenmealsorwhileyou’resleeping,yourbodycallsonitsfatreservoirsforenergy.Thisphysiologicalprocessiswhattheentireketogenicdietisbasedon.
Yourbodyneedsacontinuoussourceofenergytomaintainitsfunctions.Thebody’spreferredsourceofenergy,becauseit’sfast-actingandeasilyaccessible,isglucose,whichcomesfromcarbohydrates.Whenyougiveyourbodyaccesstoglucose,itstoresfatinyourfatcellsforlateruse.Whenyoudeprivethebodyofglucose,itturnstofatforenergy.
ReducingBodyFatNowthatyouknowwhatcausesyourbodytostorefat,theobviousnextquestionis,howdoyouusethatknowledgetohelpreduceyourbodyfat?Thequickanswer,andonethatmayseemcounterintuitiveatthispoint,istoeatmorefat,butit’snotthatsimple.Youcan’tsimplyaddfattoadietthat’sfullofcarbohydratesandloadedwithproteinandexpecttheweighttofalloff.Youhavetomakeastrategicplantofollowadietthatallowsyoutoeatasignificantamountoffatwhilealsolimitingcarbohydrateintakeandeatingamoderateamountofprotein.Inotherwords:aketogenicdiet.
ResearchersattheKarolinskaInstituteinStockholm,Sweden,foundthatthenumberoffatcellsyouhaveasanadultremainsthesamenomatterhowmuchweightyoulose.Whenyouloseweight,thenumberoffatcellsdoesn’tactuallydecrease;thecellsjustshrinkinsize,essentiallytakinguplessroomandmakingyoulookleaner.
TheImportanceofaHealthyBodyFatLevel
Fatisimportant,there’snodoubtaboutthat,buttoomuchonyourbodycanbebadforyourhealth.Havingexcessbodyfatincreasesyourriskofvarioushealthproblems,including:
Type2diabetesHeartdiseaseGallstonesSleepapneaCertaintypesofcancersHighbloodpressureStrokeOsteoarthritisFattyliverdiseaseInfertilityKidneydiseaseGestationaldiabetes
Reducingtheamountoffatyoucarryonyourbodycanhelpreduceyourriskofdevelopingthesechronicconditions,evenifyouhaveafamilyhistoryofthem.
ImprovingYourBloodSugarandInsulinLevelsAmajorcomponenttokeepingyourselfhealthy,orimprovinganycurrenthealthproblems,isregulatingyourbloodsugarandinsulinlevels.Imbalancesinbloodsugarandinsulinaresignificantfactorsintherapidlygrowingepidemicindiabetesinbothchildrenandadults.
InsulinResistanceandDiabetes
Youalreadyknowthatinsulinisresponsibleforbringingtheglucosefromyourbloodstreamintoyourcellssothatyourbodycanuseitasenergy,butinsulinalsostimulatesyourliverandmusclestostoreexcessglucose,whichiscalledglycogen,forlateruse.Inahealthyperson,insulinandglucosedotheirjobseffectivelyandefficiently,andasaresult,bothinsulinandglucoselevelsremainwithinacertainhealthyrange.
Insulinresistanceisaconditioninwhichthepancreasproducesenoughinsulin,butthebodydoesnotuseiteffectively.Whenyou’rerepeatedlyexposedtohighlevelsofinsulin,yourcellsbegintosay,“No,thankyou”andstartbuildinguparesistancetoinsulin.Wheninsulin,whichcarriesglucoseonitsback,can’tenterthecells,glucoseremainsinthebloodstreamaswell.Thissignalsthepancreastoreleaseevenmoreinsulin,whichonlyexacerbatesthecycle.Whileyourbodymaybeabletosustainthisaddedstressforacertainperiodoftime,eventuallythepancreasgivesupandinsulinproductiondecreasesorstopsaltogether.
Manypeoplearen’tawarethattheyhaveinsulinresistanceuntiltheyareofficiallydiagnosedwithpre-diabetesortype2diabetes.Earlywarningsignsofinsulinresistanceincludefatigue,energycrashes,carbohydratecravings,andweightgainaroundthemidsection.Ifyouexperienceanyofthesewarningsigns,itmaybebeneficialtohaveyourinsulinandglucoselevelstested.
Withoutinsulin,glucosecan’tenterthecells,soitstaysinthebloodstream,wreakinghavoconyoursystem.Thisisthepointwhenmanypeoplearediagnosedwithpre-diabetesortype2diabetes.Elevatedglucoselevelsalsocontributetoobesity,highblood
pressure,heartdisease,certaintypesofcancer,andneurodegenerativedisorderssuchasAlzheimer’sdisease.
What’sCarbsGottoDowithIt?
Whenyoueatcarbohydrates,yourbodybreaksthemdownintoglucose.Therateatwhichthishappensdiffersdependingonthetypeofcarbohydratesyou’reeating,buteventually,allcarbohydrates,withtheexceptionoffiber,becomeglucose.Whenglucoseentersyourbloodstream,ittriggersthereleaseofinsulin,asyoualreadyknow.Constantlybombardingyourbodywithcarbohydratesandrefinedsugarsincreasesglucoseandinsulinlevelsdramatically,increasingyourriskofdevelopinginsulinresistanceandtheotherresultinghealthproblems.Thegoalistoavoidsurgesandcrashesinglucoseandinsulinandtokeepyourlevelsconsistentandsteadythroughouttheday.Whenyoudothis,yourbodyisbetterabletohandlebothglucoseandinsulinoverthelong-term.
HowFatCanHelp
Unlikecarbohydratesandrefinedsugars,eatingfatdoesn’tcauseadramaticspikeinglucoseorinsulinlevels.Whenyouturnyourbodyfromburningglucoseforfueltoburningfatforfuel,whichisthebasisoftheketogenicdiet,youhelpstabilizeyourglucoseandinsulinlevels,whichdecreasesyourchancesofdevelopinginsulinresistance.
FeelingSatisfiedWhileLosingWeightOneofthebiggestcomplaintsyou’llhearfromdietersonaweight-lossprogramisthattheydon’tfeelsatisfied.They’realwayshungryorthefoodjustisn’tgood.Thisiswheremostdietsfail.Ifyou’realwayshungryonadiet,whatarethechancesthatyou’regoingtobeabletosticktoitlong-term?Probablyclosetozero.Noonewantstobehungryallthetime.Ontheotherhand,consistentlyeatingfoodsthatlackanyflavorandalwaysleaveyouwantingmoreisarecipefordisaster.Atsomepoint,yourcravingsfordelicious,satiatingfoodsaregoingtotriumphoveryourdeterminationtoloseweightandyou’regoingtogiveintotemptation—andprobablyinabigway.Feelingsofdeprivationareoneofthebiggestcausesofeventualbinges.Thisiswherefatshines.
Foodswithahighfatcontenttendtotastesogoodbecausemanydifferentflavorsdissolveinfats.Butterespeciallyworksasanexcellentcarrierforawidevarietyofflavors,includingspices,vanilla,andotherfat-solubleingredients.Thehumanbodyisalsogeneticallyprogrammedtoseekouthigh-energyfoods.Becauseofthis,fattyfoodsareinherentlyperceivedasmoreflavorful.
Ofthethreemacronutrients,fatisthemostsatiating.Sureit’sthecalorie-densest,too,butithelpsyoufillupfasterandkeepsyoufulllonger,whichmeansthatyou’relikelytotakeinfewercaloriesoverthelongtermandyou’relesspronetouncontrollablebinges.Whenyoucutfatoutofyourdiet,it’shardtoreachthatpointwhenyoureallyfeelsatisfied.Thisiswhypeopleonlow-fatdietscomplainofbeinghungryallthetime.Fatalsoaddsatonofflavortofood,sowhenyoueatfatyou’reactuallyenjoyingthefoodyou’reeating,whichmakesyoumorelikelytosticktoyourdietplan.Soundslikeano-brainer,right?
Chapter3KetogenicDietBasics
Nowthatyouhaveafullunderstandingofhowthebodyobtainsenergyandwhatketosisis(astateduringwhichyourbodyreliesonfatforenergyinsteadofcarbohydrates),it’stimetoputallthatinformationtogooduse.Asthenameimplies,theketogenicdietisadietplanthatputsyourbody’sinnateintelligencetoworkbyforcingyourbodytoenterintoastateofketosis.Yourbodyalreadyinstinctivelyknowshowtodothiswhenyoudon’teatcarbohydrates,butthepointoftheketogenicdietistoforceittohappenandkeepitgoingforaslongasyouwant.Ifyou’reinterestedinstartingaketogenicdiet,aqualifiednutritionorhealthcareprofessionalcanhelpyougetstarted.
WhatIstheKetogenicDiet?Theketogenicdietencouragesyoutogetmostofyourcaloriesfromfatandseverelyrestrictcarbohydrates.Unlikeatypicallow-carbohydratediet,theketogenicdietisnotahigh-proteindiet.Instead,it’sahigh-fat,moderate-protein,andlow-carbohydratediet.Althoughyourexactmacronutrientratiowilldifferbasedonyourindividualneeds,atypicalnutritionalketogenicdietlookssomethinglikethis:
Fat:60to75percentofcaloriesProtein:15to30percentofcaloriesCarbohydrates:5to10percentofcalories
Thesearejustgeneralguidelines,butmostpeopleonasuccessfulketogenicdietfallsomewhereinthisrange.Inordertofigurewhatyoushouldbeeating,you’llhavetocalculateyourindividualmacronutrientratios.Asyourdietprogressesandyourbodybeginstochange,youmayhavetorecalculatethesenumbersandmaketheproperadjustmentstoyourdietplan.
CalculatingYourMacronutrientRatioThefirstthingyouneedtodotocalculateyourmacronutrientratioisfigureouthowmanycaloriesyoushouldbeeating.Thereareseveralonlinecalculatorsthatcancalculatethisnumberforyou,buttodoityourself,youcanuseamethodcalledtheMifflin-StJeorformula,whichlookslikethis:
Men:10×weight(kg)+6.25×height(cm)–5×age(y)+5Women:10×weight(kg)+6.25×height(cm)–5×age(y)–161
Tomakethisexplanationeasier,let’stryusingtheequationwitha30-year-old,160-pound(72.7kg)womanwhois5feet5inches(165.1cm)tall.Whenyouplugthiswoman’sstatisticsintotheMifflin-StJeorformula,youcanseethatsheshouldbeeating1,448caloriesperday.Nowyou’llusetheestimatedmacronutrientpercentagestocalculatehowmuchofeachnutrientsheneedstoconsumeinordertofollowasuccessfulketogenicdietplan.
Carbohydrates
Onaketogenicdiet,carbohydratesshouldprovideonly5to10percentofthecaloriesyouconsume.Manyketogenicdietersstayatthelowendof5percent,buttheexactamountyouneeddependsonyourbody.Unfortunately,thereisnoone-size-fits-allapproachtothis,soyou’llhavetodoalittletrialanderror.Youcanpickapercentagethatfeelsrightforyouandtrythatoutforacoupleofweeks.Ifyoudon’tseetheresultsyouwant,you’llhavetoadjustyournutrientratiosandcalculatethemagain.Getting7percentofyourcaloriesfromcarbohydratesisagoodplacetostart.
Tocalculatehowmanygramsofcarbohydratesthisis,multiply7percentbythetotalnumberofcalories,which,intheearlierexample,is1,448,andthendivideby4(sincecarbohydratescontain4caloriespergram).Thenumberyou’releftwithistheamountofcarbohydratesingramsyoushouldeatperday.Inthisexample,thenumberis25grams.
TotalCarbohydratesversusNetCarbohydrates
Whencountingcarbohydratesonaketogenicdietplan,youwanttopayattentiontonetcarbohydrates,nottotalcarbohydrates.Netcarbohydratesaretheamountofcarbohydratesleftoverafteryousubtractgramsoffiberfromtotalgramsofcarbohydrates.Ifaparticularfoodcontains10gramsofcarbohydrates,but7gramscome
fromfiber,thetotalnumberofnetcarbohydratesis3grams.Youcountthe3gramstowardyourdailytotal,ratherthanthe10grams.
Fat
Afteryou’vecalculatedcarbohydrates,moveontofat.Again,theexactamountyou’llneeddependsonyouasanindividual,butconsuming75percentofyourcaloriesfromfatisagoodplacetostart.Tofigureouttheamountoffatyouneedingrams,multiplytheamountofcaloriesyouneed(inthisexample,1,448)by75percentandthendivideby9(sincefatcontains9caloriespergram).Thenumberyou’releftwithisthetotalgramsoffatyouneedfortheday.Inthisexample,it’s121grams.
Protein
Onceyou’vecalculatedcarbohydratesandfat,proteiniseasy.Theremainderofyourcalories,whichequatesto18percent,shouldcomefromprotein.Tofigureoutthisnumberingrams,multiplythetotalnumberofcaloriesby18percentandthendivideby4(sinceproteincontains4caloriespergram).Thenumberyou’releftwithisthetotalgramsofproteinyouneedfortheday.Inthisexample,it’s65grams.
Asyourbodychanges,yourmacronutrientrangesmayalsochange.Whenfollowingaketogenicdiet,it’sbeneficialtorecalculateyournutrientneedsregularly—aboutoncepermonth.Ifyourneedschange,adjustyourdietaccordingly.
FoodstoEatandAvoidWhenfollowingaketogenicdiet,somefoodsarestrictlyoff-limits,whileothersfallintoasortofgrayarea.Regardlessofwhetherfoodsare“allowed,”youstillhavetomakesurethatyou’restayingwithinyourmacronutrientratios.Justbecauseafoodistechnicallyalloweddoesn’tmeanyoucaneatasmuchofitasyouwant.Usetheserecommendationsasaguideline,butalwaysmakesurethatyou’restayingwithinyourcalculatedmacronutrientratios.
AWordonQuality
Thequalityofyourfoodmatters,especiallywhenitcomestofatandproteinsources.Ideally,youwanttochoosemeatsthatareorganic,grass-fed,andpasture-raised.Eggsshouldcomefromyourlocalfarmerorfrompasture-raisedhenswheneverpossible.Choosegrass-fedbutterandorganiccreams,cheese,fruits,andvegetables.Eatingconventionalfoodswon’tpreventyoufromenteringaketogenicstate,buthigh-qualityfoodsarebetterforyourbodyingeneral.Afterall,youarewhatyoueat.Doyourbesttogetthehighestqualityfoodyoucanfindand/orafford.
FatsandOils
Fatsandoilsprovidethebasisofyourketogenicdiet,soyou’llwanttomakesureyou’reeatingplentyofthem.Theketogenicdietisnotjustafatfree-for-all,though.Whilefollowingaketogenicdiet,therearecertainfatsthatarebetterforyouthanothers,althoughwhichonesfallintowhichcategorymaysurpriseyou.Ontheketogenicdiet,youshouldeatplentyofsaturatedfatsintheformofmeat,poultry,eggs,butter,andcoconut;monounsaturatedfats,suchasoliveoil,nuts,nutbutters,andavocado;andnaturalpolyunsaturatedfats,suchastuna,salmon,andmackerel.Avoidhighlyprocessedpolyunsaturatedfats,suchascanolaoil,vegetableoil,andsoybeanoil.HomemadeMayonnaiseisalsoaneasywaytoaddadoseoffattoeverymeal.
Proteins
Manyofthefatsourcesmentionedpreviously—meat,poultry,eggs,butter,nuts,nutbutters,andfish—arealsoloadedwithproteinandshouldbeyourmainproteinsourceswhenfollowingaketogenicdiet.Baconandsausageareothersourcesofproteinthatalso
provideasignificantdoseoffat.Wheneatingproteinmakesuretostaywithinyourrecommendedgramsfortheday,sinceyourbodyturnsexcessproteinintoglucose,whichcankickyououtofketosis.
FruitsandVegetables
Whenfollowingaketogenicdiet,mostfruitsfallontothe“donoteat”list.Eventhoughthesugarsinfruitarenaturalsugars,theystillraiseyourbloodglucoselevelssignificantlyandcankickyououtofketosis.There’snotahardrulethatfruitisn’tallowedonaketogenicdiet,butyoudoneedtolimityourintake.Whenyoudoeatfruit,choosefruitsthatarehighinfiberandlowerincarbohydrates,suchasberries,andlimityourportions.
Vegetablesareextremelyimportantonaketogenicdiet.Theyprovidethevitaminsandmineralsthatyouneedtostayhealthyandhelpfillyouupwithoutcontributingalotofcaloriestoyourday.Youdohavetobechoosyaboutwhichvegetablesyoueat,though,sincesomeareloadedwithcarbohydratesanddonothaveaplaceonaketogenicdiet.Asageneralrule,choosedarkgreenorleafygreenvegetables,suchasspinach,broccoli,cucumbers,greenbeans,lettuce,andasparagus.Cauliflowerandmushroomsarealsogoodchoicesforaketogenicdiet.Avoidstarchyvegetables,includingwhitepotatoes,sweetpotatoes,yams,andcorn.
Dairy
Full-fatdairyproductsareastapleontheketogenicdiet.Usebutter,heavycream,sourcream,creamcheese,hardcheese,andcottagecheesetohelpmeetyourfatneeds.Avoidlow-fatdairyproductsandflavoreddairyproducts,suchasfruityyogurt.Flavoredyogurtisfullofsugar;servingforserving,someversionscontainasmuchsugarandcarbohydratesassoda.
Beverages
Aswithanydietplan,whenitcomestobeverages,waterisyourbestbet.Makesuretodrinkatleasthalfofyourbodyweightinounces.Coffeeandteaarealsopermittedonaketogenicdiet,buttheymustbeunsweetenedorsweetenedwithanapprovedsweetener,suchassteviaorerythritol.Avoidsodas,flavoredwaters,sweetenedteas,sweetened
lemonade,andfruitjuices.Youcaninfuseplainwaterwithfreshherbs,suchasmintorbasil,togiveyourselfalittlevariety.
GrainsandSugars
Avoidgrainsandsugarsinalloftheirformsontheketogenicdiet.Grainsincludewheat,barley,rice,rye,sorghum,andanythingmadefromtheseproducts.Thatmeansnobreads,nopasta,nocrackers,andnorice.Sugar,andanythingthatcontainssugar,isalsonotallowedonaketogenicdiet.Thisincludeswhitesugar,brownsugar,honey,maplesyrup,cornsyrup,andbrownricesyrup.Therearemanynamesforsugaroningredientlists;it’sextremelybeneficialtofamiliarizeyourselfwiththesenamessoyou’llknowwhenaproductcontainssugarinanyform.
IntermittentFastingontheKetogenicDietIntermittentfastinghasrecentlygainedpopularityasasupplementtoyourdietplan.Thebasicpremisebehindintermittentfastingisthatyoucanovercomeaweight-lossplateaubycompletelyrestrictingallfoodintakeforacertainperiodoftime.Itisbelievedthatwhenyoudenyyourbodyfood,yourbodyhastobreakdownstoredfatforenergyinstead.Thereareafewdifferenttypesofintermittentfasting.
Thefirstissimplyskippingmeals.Manypeoplewhodecidetoincorporateintermittentfastingintotheirketogenicdietplanstopeatingafterdinnerandskipoverbreakfasttoextendtheperiodoftimethatthebodygoeswithoutfood.Anotherformofintermittentfastingisgivingyourselfcertain“eatingwindows.”Aneatingwindowisaperiodoftimethatyouallowyourselftoeat;therestofthetimeyouspendfasting.Atypicaleatingwindowisbetween4and7hours,soyoumaydecidethatyou’lleatallofyourmealsbetween2p.m.and7p.m.andthenyoudon’teatoutsideofthesewindows.Thelast,andmostextreme,formofintermittentfastingistocompletelyavoidfoodfor24to48hours.Thisisanextremeformofintermittentfastingandisnotrecommended.Somepeopleincorporateintermittentfastingeverydayandothersdoitonceortwiceperweek.
Althoughthereareanecdotalreportsthatintermittentfastingcanhelpketogenicdietersovercomeaweight-lossplateau,thishasnotyetbeenscientificallyproven.Ifyoudodecidetoincorporateintermittentfastingintoyourketogenicdiet,youmayhavetoplayaroundwithittojudgewhetherornotitworksforyou.Consultaqualifiedhealth-careprofessionalbeforeincorporatingintermittentfastingintoyoureatingroutine,especiallyifyouhaveanexistingmedicalcondition.
StartingaKetogenicDietIfyou’reusedtofollowingastandardAmericandiet—oneinwhichmostofyourcaloriescomefromcarbohydrates—aketogenicdietisamajorchange.Youhavetwochoices:jumpintoitcoldturkeyorslowlyweanyourselfoffcarbohydrates,increasingyourfatintakeuntilyourmacronutrientratiosfallwithinyourgoal.Whenyougointoitcoldturkey,you’remorelikelytoexperienceunpleasantcarbohydratewithdrawalsymptoms,soeasingintoitslowlyisoftenthebestbetforsuccess.
CarbohydrateGuides
Carbohydrateguidesareahelpfultooltousewiththeketogenicdiet,especiallywhenyou’rejuststartingout.Manybooksareavailablethatprovidealistoffoodsandtheircarbohydratecount(aswellastheircalorie,protein,andfatcontent).Someofthesebookscategorizefoodsintohigh-carbohydrate,medium-carbohydrate,andlow-carbohydratelists.Therearealsoseveralmobileappsthatdothesamething.
Whatevermethodyouchoose,makesureyouhaveyourcarbohydrateguidehandywhenyou’refoodshoppingsoyoucandouble-checkwhatfoodsareallowedonthedietandwhichfoodsaren’t.Asyougetthehangofthediet,youwon’tneedtocheckeverysinglefoodbeforeyoupurchaseit,butit’sstillhandytohavetheguideseasilyaccessibleforthoseonce-in-a-whilefoodsthatyou’reunsureabout.
PrepareYourKitchen
Onceyou’vemadethedecisiontostartaketogenicdiet,youneedtoprepareyourkitchen.Thisisatwo-partprocess:you’llneedtoremoveoff-planfoodsandstockyourrefrigeratorandpantrywiththeessentials.Ifyoulivealoneorwithotherswhoarealsofollowingaketogenicdiet,removingoff-planfoodsissimple.Gothroughyourpantryandrefrigeratorandtakeoutallthefoodsthatdon’tfitintoyourdietplan.Don’tforgettocheckthelabelsonyourspicesanddriedherbs.Sometimesthesecontainsugarorotherartificialingredientsthatdon’tbelongonaketogenicdiet.Donateunopeneditemstoyourlocalfoodpantryandtosstheopenonesinthetrash.
Ifyou’retheonlyoneinyourhouseholdstartingaketogenicdiet,thisremovalprocessisalittlemorecomplicated.Insteadofdonatingorthrowingoutfoodsthatareoff-plan,dividethepantryup.Ifpossible,putallketogenic-approvedfoodsinaseparate
cabinetandmakeitapointtoonlygointhereandnotevenlookintheoff-plancabinet.Dividingupthefridgemightbeevenmoredifficultthandividingthepantry,butdothebestyoucantoseparatewhatyoucaneatfromwhatyoucan’t.
Thesecondpartofpreparingyourkitchenistostockuponalltheessentials.It’simperativethatyoualwayshavefoodsonhandthatyoucaneat.Ifyoudon’t,you’remorelikelytogettothepointofbeingsohungrythatyou’lleatanything.FamiliarizeyourselfwiththeessentialslistedinAppendixAandkeepyourkitchenstockedwiththematalltimes.
EaseIntoIt
Whenyou’reexcitedaboutstartinganewdiet,it’stemptingtojumprightin,butyourbodywillthankyouifyoueaseitintotheketogenicdietslowly.Doingsowilllessentheseverityofanyofthe“ketoflu”symptomsyoumightexperienceandmakethetransitionalittleeasier.Giveyourselfaboutthreetofourweeksfromthetimeyoucommittofollowingaketogenicdiettothedayyouactuallystartit100percent.
Althoughartificiallysweetenedbeveragesareallowedonaketogenicdietbecausetheydon’tcontainanycarbohydrates,trytoavoidthem.Someresearchshowsthateventhoughartificialsweetenersdon’tcontainanycalories,theycancontributetoweightgain.Plus,partofthegoalistotrytogetridofyoursweettooth,anddrinkingsweetenedbeverageswon’thelpyoudothat.
Duringthefirstweek,cutoutallsugarybeverages.Thisincludessoda,lemonade,sweetenedteas,andflavoredwaters.Ifyouputsugarinyourcoffee,scaleback—useoneteaspooninsteadoftwo.Afteroneweekofthis,removealldessertsandsugarysnacksfromyourdiet,includingcandy,cookies,cakes,muffins,chocolates,andicecream.Getinthehabitofnothavingdessertafterdinner.Youwanttotrainyourbodytostopcravingsweetsandonewaytodothisistocutthemoutcompletely,especiallywhileyou’retransitioningtoaketogenicdiet.Onyourthirdweek,cutoutstarchycarbohydratessuchaspasta,pizza,bread,crackers,rolls,andpotatoes.Atthispoint,youmayhavealreadystartedtoloseweight.
Whenyoustartweek4,you’llbereadytoofficiallystartyourketogenicdiet.Thisiswhenyoushouldstarttrackingyourmacronutrientstomakesureyou’restayingwithinthecorrectratios.Limitingcarbohydratesisimportant,butit’snottheonlygoal;makesureyou’realsoeatingplentyoffatandmoderateamountsofprotein.
Yearsago,unlessyouhadthefancy,expensivesoftwarethatnutritionistsuse,theonlywaytotrackyourmacronutrientswasbylookingupeachfooditem,writingdownitscarbohydrate,protein,andfatcontent,andaddingitallup.Nowadays,thereareseveralappsthatyoucandownloadonyourphonethatwilldotheworkforyou.Makeyourlifeeasierbydownloadingoneoftheseapps—apopularoneisMyFitnessPal—andtrackingeverythingyoueat.
StayHydratedandReplenishElectrolytes
Stayinghydratedisalwaysimportant,butit’sespeciallyvitalwhenyou’restartingaketogenicdiet.It’snotonlyaboutdrinkingwater;youalsowanttoreplenishyourelectrolytes.Whenyoustartaketogenicdiet,youinitiallylosewater,whichtakeselectrolytessuchassodiumandpotassiumwithit.Aimtodrinktheequivalentofatleasthalfyourbodyweightinounces.Thismeansthat,forexample,ifyou’re180pounds,you’llwanttodrinkatleast90ouncesofwateraday.
Youcanreplenishyourelectrolytesbydrinkingacupofhomemadebonebrotheveryday,addingsalttoyourfoods,anddrinkingwatersthatareenhancedwithelectrolytes.Justmakesurethattheenhancedwatersareunflavored,astheflavoredwatersoftencontainalotofsugarandotherartificialingredients.
Thesoupstocksandbrothsthatyougetatthestorearealotdifferentfromthebonebrothyoumakeathome.Tomakeanelectrolyte-richbonebroth,getsomehigh-qualitysoupbonesfromyourlocalfarmerorbutcher.Putthesebonesinapotandaddenoughwatertojustcoverthem.Addsomesaltandpepper,andsomebayleavesifyouprefer,andletthebrothsimmerfor12to24hours.
PlanningMealsforLong-TermSuccessPlanningyourmealsisvitaltoyourlong-termsuccessonaketogenicdiet.Thereisapopularquote,mostoftencreditedtoBenjaminFranklin,thatgoessomethinglikethis:“Whenyoufailtoplan,youplantofail.”It’strue.Thebestwaytoensuresuccessistoplanyourweeklymeals,preparemealsinadvance,andalwaysmakesureyouhaveketogenic-approvedsnacksonhand.
MealPlanning
Takeonenightaweekandwriteouteverythingyouwilleatallweek.Planyourmealsandyoursnacksandthencompileagrocerylistforwhatyou’llneedinordertoexecutethesemealsandsnacks.Youmaychoosetomakeyourmeal-planningdayyourshoppingday,aswell.Geteverythingyouneedinoneswoopandthendon’tstrayfromyourplan.
MealPrep
Onceyouknowwhatyou’regoingtoeatallweek,youmaydecidethatyouwanttocookeachmealindividually,oryoumaydecidethatspendingafewhourspreppingyourmealsmakesmoresenseforyou.Ifyouchoosethelatter,pickadaywhenyoudon’thaveanyothercommitmentsandspendafewhoursinthekitchenpreparingyourmealsfortheentireweek.Youcanmakeaquiche,acoupleofketogenic-friendlycasseroles,andabigpotofsoup.Divideeachmealintoto-gocontainersandstorethemintherefrigeratorsothatthey’rereadytogowhenyouare.
BeingPrepared
Whenyou’reonaspecializeddietsuchastheketogenicone,thereisreallynosuchthingasconveniencefoods.Youhavetobepreparedatalltimes.Youmighthavetotakemealsandsnackswithyoueverywhereyougo,butit’sasmallpricetopayforthewayyou’llfeel.Packaluncheverydayandkeepnonperishablesnacks,likefatbombs,coconutshavings,nuts,andseedsinyourcar,inyourdeskatwork,andinyourpurseorbriefcase.
Don’tMakeItComplicated
It’stemptingtowanttocreateelaboratemealplansthatfeatureanewgourmetentréeeachnight,butformostpeoplethat’sjustnotrealistic.Youhavetomakesurethatyournewdietplancanfitintoyourlifestyle,otherwiseyouwon’tbeabletosticktoit.Keepthingssimplebyeatingthesamethingforbreakfastthreetimesaweekandusingleftoversfromdinnerforthenextday’slunch.Youcandoubleortriplerecipestopreparemealsinbulkandthenfreezethemforanotherdaywhenyoudon’thavethetimetocook.
Startinganewdietisnoteasy;ittakesdedicationandpreparation.You’llhavetodosomefine-tuningandrearrangingtofigureoutwhatworksforyou,butonceyougetthehangofit,itwillbecomesecondnature.
Chapter4MedicalApplications
Manypeoplesuccessfullyusetheketogenicdiettoloseweightorboostenergy.Ketogenicdietersalsoexperiencementalclarityandimprovedfocusandmemory,butthebenefitsdon’tstopthere.Theketogenicdiethasbeenshowntobeaneffectivetherapyforseveralmedicalconditions,especiallythosethatinvolvedisruptionsinnerveactivityinthebrain.Formanyoftheseconditions,researchersaren’tentirelysurewhytheketogenicdietworks;theyjustknowthatitcan.
TheKetogenicDietforEpilepsySeizurescomeinmanyforms.Theymaybecharacterizedbyviolentshakingorsimplystaringoffintospaceforanextendedperiodoftime.Aseizureoccurswhenthenervecellactivityinthebrainisdisruptedforanyparticularreason.Thosewhoexperiencerecurrentseizuresareoftengivenadiagnosisofepilepsy.Epilepsyisnotadisease,butratherthenameofagroupofneurologicaldisorderscharacterizedbyrecurringseizureswithoutaknowncause.
Approximately10percentofpeoplewillhaveaseizureatsomepointintheirlifetime.Ofthose10percent,only30percentwillhaveasecondseizure.Whentheseizuresoccurfrequently,andwithnoknownunderlyingcause,it’scalledepilepsy.
Theconditionaffectsapproximately65millionpeopleintheworld.Currently,therearemanymedicationsavailabletohelptreatepilepsy,butapproximately30percentofpeoplewithepilepsydon’trespondtothesemedications.Someepilepticindividualsmayevenbenefitfromsurgery,butoneoftheoldest,andleastinvasive,epileptictreatmenttherapiesistheketogenicdiet.Researchersaren’tentirelysurehowaketogenicdiethelpsepilepsy,butresearchshowsthatthedietmayelicitbiochemicalchangesthatpreventandeliminateshort-circuitsinthebrain’ssignalingsystemthatareresponsiblefortheseizures.
TheHistoryoftheKetogenicDietforSeizures
AccordingtoareportinthemedicaljournalEpilepsia,fasting-typedietshavebeenusedtotreatseizuressinceasearlyas500b.c.Thefirstmodernuseofstarvationasatreatmentforepilepsyoccurredin1911whenDr.GuelpaandDr.Marie,twophysiciansfromParis,treatedtwentyadultsandchildrenwithepilepsyandfoundthattheirsymptomswerelesssevereduringperiodsofmetabolicstarvation.Thisresearchwascrucialtotheintroductionoftheketogenicdietasadietarytherapyforepilepsy.
In1921,Dr.Wilder,aphysicianfromtheMayoClinic,hypothesizedthatyoucouldachievethebenefitsoffastingthroughothermeansbesidescompletelyrestrictingfood,whichisn’tsustainableforthelongterm.Dr.Wildersaidthatnotonlywouldthe
ketogenicdietbejustaseffectiveasfasting,butpatientscouldfollowthedietforalongperiodoftimebecauseitsuppliedmostofthenutrientsthatthebodyneeded.
AcolleagueofDr.Wilder,Dr.Peterman,calculatedtheratiosofmacronutrientsandcameupwithaplanthatalloweddieters1gramofproteinperkilogramofbodyweight,10–15gramsofnetcarbohydratesperday,andtheremainderoftheircaloriesfromfat.Thedietwasusedasamajortreatmenttherapyforepilepsythroughoutthe1920sand1930swithahighsuccessrate.Inatextbookpublishedin1972,Dr.LivingstonfromJohnsHopkinsHospitalrevealedtheresultsofaketogenicdietinterventionthathetestedon1,000children.Hereportedthat52percentofparticipantshadcompletecontroloftheirseizureswhenfollowingaketogenicdiet,whileanother27percenthadasignificantimprovementinseizurecontrol.Atthetime,physicianscouldfindtreatmentplansandinstructionsonhowtocalculatemealplansinalmosteverytextbook,butwithariseinavailabilityofanti-seizuremedications,thedietfelloutoffashion.Medicinewasthoughttobethetreatmentofthefuture,sophysiciansanddietitianswerenolongerbeingtrainedinthedietandfewerchildrenwereplacedonit.Currently,theketogenicdietisstillavailableasatreatmentoptionforchildrenwithepilepsyinsomeselecthospitals,butit’snotaswidelyacceptedoraswellunderstoodbyphysiciansasitwasinthepast.
WhoItIsFor
Aswithanymedicaltherapy,theketogenicdietisnotforeveryonewhoexperiencesseizures.Doctorstypicallyonlyrecommendtheketogenicdietforchildrenwithdifficult-to-controlseizures(especiallythosewithLennox-GastautSyndrome).Atthemedicalcentersthatstillusetheketogenicdiet,it’susuallynotimplementeduntilatleasttwoorthreemedicationshavebeenshowntobeineffective,andusuallyisrecommendedonlyforthosewhowouldnotbenefitfromsurgery.
Medicalketogenicdietsforepilepsyshouldonlybedoneunderclosesupervisionofatrainedphysicianornutritionprofessional.Thedietisusuallybeguninamedicalsettingoveraperiodof3or4dayssothatthechildcanbemonitoredclosely.Duringthistime,thephysicianmonitorsbloodsugarlevelsandketonelevelsandwatchesforanyseizures.
Traditionally,theketogenicdiethasbeenusedforchildrenwithdifficult-to-treatmyoclonic,atonic,andtonic-clonicseizures.Myoclonicseizuresarebrief,shock-likejerksinamuscleoragroupofmuscles.Theytypicallydon’tlastformorethanacoupleofseconds.Atonicseizuresarecharacterizedbyasuddenlossinmusclestrength.Someonehavinganatonicseizuremayhaveadroopingeyelidorsuddenlydrophishead.Atonic-clonicseizure,whichisalsoknownasagrandmalseizure,isthetypemostpeoplepicturewhentheyheartheword“seizure.”Tonic-clonicseizuresarecharacterizedbyastiffeningofthemusclesfollowedbylossofconsciousness.Afterthelossofconsciousnesscomesrapid,rhythmicjerkingofthemuscles,especiallyinthearmsandlegs.Atonic-clonicseizuretypicallylasts1to3minutes.
TheDietBreakdown
Amedicalketogenicdietisstricterthananutritionalketogenicdiet,withdifferentmacronutrientratios.Atypicalmedicalketogenicdietallowsfourtimesasmuchfatasproteinandcarbohydratecombined(calleda4:1ratio),butsomechildrenareputona3:1ratio,oraketogenicdietthatallowsthreetimesasmuchfatasproteinandcarbohydratecombined.
Becauseofitscriticalpurpose,amedicalketogenicdietmealplanmustbecalculatedbyatraineddietitianornutritionistandeachfoodmustbeweighedoutonagramscaletomakesurethattheexactmealplanisbeingfollowed.Justoneoff-planmealcanthrowachildoutofketosisandresultinaseizure.Atypicalmealconsistsofaprotein-richfood,afruitorvegetable,andasourceoffat,suchasbutter,heavycream,ormayonnaise.
AssessingtheResults
Becauseeachpersonisunique,it’simpossibletosaywithcertaintywhetherornotthedietwillhelpcontrolseizures,butforthosewhodobenefit,thereisusuallyimprovementinfrequencyand/orseverityofseizureswithinthefirsttenweeks.Manychildren,especiallythoseonmorethanoneanti-seizuremedication,areabletoreducetheamountofmedicationtheytake.Somechildrenareabletodiscontinueuseofmedicationcompletely.Ifthedietissuccessful,it’stypicallyusedforaperiodofuptothreeyears.Ifnoimprovementisseenwithinthefirstfewmonths,yourphysicianornutritionistwillusuallyrecommendstoppingthediet.
Severalstudieshaveshownthatoncechildrenwhohaveseennoimprovementfrommultipleepilepticmedicationsareputonaketogenicdiet,theyexperiencesignificantresults.Fiftypercentofchildrenonaketogenicdietexperiencea50percentdecreaseinseizures;approximately33percentseeanimprovementofatleast90percent;and10percentbecomeseizure-freeandareabletogetoffallmedication.
PotentialSideEffects
Althoughmedicalketogenicdietsarebettertoleratedthanmostmedications,thereisstillapotentialforsideeffects.Themostcommonsideeffectsarelackofweightgain,decreasedgrowth,constipation,andkidneystones.Mostofthesesideeffectscanbereversedwithouthavingtostopthediet.Thephysicianornutritionistwhoprescribedthedietwillusuallymakeadjustmentstonutrientratiosorprovidesupplementsthatcanhelpwithsideeffects.
Alzheimer’sDiseaseandKetosisYourbraincontains100billionnervecells.Eachnervecellisinterconnectedwithmillionsofothernervecells.Thesenervecellscommunicatewitheachothertoperformhundredsoffunctions,includingremembering,thinking,andlearningnewthings.Alzheimer’sdiseaseoccurswhenpartofthesenervenetworksinthebraingetdestroyed.Researchersaren’texactlysurewhatcausesthedamageassociatedwithAlzheimer’s,butwhattheydoknowisthatwhenthedamageoccurs,thenervecellscannolongerdotheirjobs.
Alzheimer’sdiseaseisthemostcommontypeofdementia—ageneraltermthatdescribesadeclineinmentalabilitythatissevereenoughtointerferewithday-to-daylife.SomeonewithAlzheimer’sdiseaseusuallyexperiencesdifficultylearningnewinformation,memoryloss,behaviorchanges,moodchanges,disorientation,difficultyspeakingandswallowing,troublewalking,andsuspicionsaboutfamilyandfriends.Healthcareprofessionalstendtoagreethatacombinationofphysicalexercise,mental/socialactivity,andahealthydietimprovethebrainhealthinthosewithAlzheimer’s,butthereissomedisagreementaboutwhatactuallyconstitutesahealthydietforthecondition.
Alzheimer’sdiseaseisthesixthleadingcauseofdeathintheUnitedStatesandthefifthleadingcauseofdeathinAmericansovertheageof65.Betweentheyears2000and2010,thenumberofdeathsduetoAlzheimer’sincreasedby68percent.
Somehealthorganizationsrecommendadietthat’slowinallfat,especiallysaturatedfat,andhighincarbohydratesfromfruits,vegetables,legumes,andwholegrains,whichisthecompleteoppositeofaketogenicdiet.Sowhatdoestheresearchsay?
RecentstudieshaveshownthatAlzheimer’spatientswhofollowaketogenicdietmaynotonlyexperienceimprovementinsymptomslikecognitionandmemory,butmayalsoexperienceaslowingofmentalandphysicaldecline.Thereisstillsomequestionastowhy,butresearchersbelieveit’sbecauseAlzheimer’sdiseaseischaracterizedbyaninabilityofthebraintotransportglucoseacrosstheblood-brainbarrier.Asaresult,thecellsinthebrainbecomestarvedofsufficientglucose,whichleadstoneurodegeneration,
orthedyingofnervecellsinthebrain.Thesolutionthenwouldbetosupplythebrainwithadifferentformofenergy:ketones.
Astudypublishedin2009inNutrition&MetabolismreportedthatstudyparticipantswithmildtomoderateAlzheimer’sdiseasewhoweregivenaketogenicagentshowedsignificantimprovementintheirsymptoms.Anotherstudypublishedin2010reportedthatof60studyparticipantswithdementiawhohadmedium-chaintriglycerides(MCTs)addedtotheirdiets,90percentreportedimprovementinatleastonegroupofsymptoms,whichincludedmemory,thinking,socialinteraction,sleep,vision,andappetite.
Althoughtherehasn’tbeenenoughspecificresearchonketogenicdietsandAlzheimer’sdiseasetomakeconclusivestatements,theresearchtodateishighlyencouragingregardingtheeffectofMCTsandketogenicagentsonsymptomimprovement.
CanKetosisHelpOtherHealthConditions?EncouragedbytheepilepsyandAlzheimer’sstudyresults,researchershavealsobeenstudyingtheeffectsoftheketogenicdietandresultingketosisonotherhealthconditions.Currently,there’snotenoughevidencetodeterminewhetherketogenicdietsshouldbeawidelyrecommendedpartofthetreatmentforotherhealthconditions,buttheresultsofthesepreliminarystudieshavealsobeenextremelypositive.
Parkinson’sDisease
Parkinson’sdiseasebelongstoagroupofdisorderscalledmotorsystemdisorders.InsomeonewithParkinson’s,thedopamine-producingcellsinthebrainbecomedestroyedandtheproductionoftheneurotransmitterdopaminedeclines.Dopaminecontrolsmuscularmovement,permittingsmoothandfluidmotion.After60to80percentofthedopamine-producingcellsinthebrainaredestroyed,thesymptomsofParkinson’s,whichincludeshaking,tremor,slownessofmovement,stiffness,andtroublebalancing,begintoappear.
Ingeneral,Parkinson’sdiseasebeginsbetweentheagesof50and65.Approximately1percentofpeopleinthatagepopulationareaffectedwiththemotorsystemdisorder.
AstudypublishedinthemedicaljournalNeurologyreportedthatParkinson’spatientsmayseeanimprovementinsymptomswhenfollowingaketogenicdiet.Inthestudy,whichdidn’tincludeacontrolgroup,Parkinson’spatientswereinstructedtofollowaketogenicdiet.After28daysonthediet,allstudyparticipantsreportedmoderatetoverygoodimprovementsinsymptoms.
AlthoughitisnotentirelyclearhowaketogenicdietcouldhelpimprovesymptomsinpeoplewithParkinson’sdisease,scientiststheorizethattheketonesmayactuallybypasstheareainthebrainthatisdamagedandprovidemuch-neededenergytootherareasinthebrain.Anothertheoryisthattheketones,whichhaveananti-inflammatoryeffectonthebrain,maybeabletomenddamagedneurons.
Cancer
In1923,aGermanbiochemistnamedOttoWarburgsuggestedthatcanceriscausedbydisruptionsinnormalmetabolicprocessesthatresultincancercellstakinguplargeamountsofenergyintheformofglucoseandconvertingittolactatetoproduceenergy.Atthetime,thehypothesiswashighlycontroversial,butmorerecently,histheory,whichisnowdeemedtheWarburgeffect,hasgottensomeattention.
Cancercellsfeedonglucose,butunlikeheart,muscle,andbraincells,whichcanadapttoobtainingenergyfromketones,tumorcellscan’tgetenoughenergyfromketones.Asaresult,researchershypothesizedthatfollowingaketogenicdietmaystarvecancercellsoftheglucosetheyneedtosurviveandeventuallytheywilldieoff.Likeallgoodtheories,thisonewasputtothetestonseveraldifferentoccasions.
Thefirstfindingofthepossibilityofaketogenicdiettohelpcancerwasreportedin1995.Researchersputtwobraincancerpatientsonaketogenicdietthatconsistedof60percentMCTs(thefatsthatarefoundinhighconcentrationsincoconuts),10percentotherfats,20percentprotein,and10percentcarbohydrates.Bothpatientshadaggressivebraintumorsthatwerenotresponsivetotraditionaltreatmentsandhadbeengivenapoorprognosis.Afterfollowingthedietforaperiodoftime,brainscansshowedthatthetumorsstartedtoshrink.
Anotherstudypublishedin2007reportedthat16braincancerpatientswhowereinstructedtofollowaketogenicdietexperiencedimprovementinsymptomsandqualityoflife.Athirdstudyin2010reportedthatwhena65-year-oldbraincancerpatientwasputonarestrictedketogenicdiet,shereportedcancerremissionandabsenceofsymptoms.
Althoughthereisn’tenoughevidencetomakeconclusivestatementsaboutthepotentialroleoftheketogenicdietinbraincancertreatment,thestudiesarepromising.
MitochondrialDisorders
Mitochondriaareknownastheenergypowerhousesinyourbody.Themitochondriaturnthenutrientsfromthefoodyoueatintoacompoundcalledadenosinetriphosphate,orATP,whichprovidesenergytoallofyourcells.Inthosewithmitochondrialdisorders,themitochondriaaredysfunctionalandasaresult,thecellsaredeniedtheenergytheyneed.Becausethecellsofthebrain,muscles,heart,nervoussystem,andeyesdemandthemostenergy,theyareoftenthemostsignificantlyaffectedareasofthebodyinsomeonewithamitochondrialdisorder.Possiblesymptomsmayincludemuscleweakness,hearingimpairment,intellectualdisabilities,learningdisabilities,visualimpairment,respiratory
disorders,andseizures.Becausethereisnocureformitochondrialdisorders,treatmentfocusesonalleviatingsymptomsandimprovingqualityoflife.
Everyyear,1,000to4,000childrenarebornwithmitochondrialdiseaseintheUnitedStates.Whenanadultisdiagnosedwithmitochondrialdisease,itiscalledadult-onsetmitochondrialdisease.Insomecases,latediagnosesarearesultofanearliermisdiagnosis.Symptomsmayalsobeginafterasevereillnesstriggersageneticmutationthatwasalreadypresent.
Propernutritionisoftentheprimarytherapyformitochondrialdisorders,andbecauseseizuresareacommonsymptom,theketogenicdietisoftenpartofthetreatmentplan.Therehavebeenseveralstudiesthatshowthattheketogenicdietnotonlyhelpsreduceseizuresinthosewithmitochondrialdisordersbutalsoimprovessymptomsandoverallqualityoflife.
AmyotrophicLateralSclerosis(LouGehrig’sDisease)
Amyotrophiclateralsclerosis,orALS,becamewellknownwhenbaseballgreatLouGehrigwasdiagnosedwiththeextremelyraredegenerativediseasein1939.Afterthediagnosis,theconditionbecamecommonlyknownasLouGehrig’sdisease.
ALSisaprogressiveneurodegenerativedisorderthatattacksthenervecellsinthebrainandthespinalcord.Thediseasespecificallyaffectsthemotorneurons,whichcontrolvoluntarymusclemovement.Asthemotorneuronsdie,theyarenolongerabletosendnervesignalstothemusclefibers.Whenthathappens,itcancausemuscleweakness,slurredspeech,anddifficultyswallowingandbreathing.Eventually,themusclesbegintoatrophy,orbecomesmaller,andthepersonaffectedbecomesweakerandweaker.
TheexactcauseofALSisunknown,butresearchersbelievethatdisruptionsinthemitochondriainthebrainplayaroleandthatchangingthetypeandamountofenergyproducedinthemitochondriathroughchangesindietmayhelpthosewithALS.
Althoughthereisnocureforthedisease,preliminaryanimalstudieshaveshownthatmicethatwerefedaketogenicdietexperiencedagreaterreductioninsymptomsthanmicewhoweren’t.Becausethesestudiesweredoneonmiceandnothumans,thereisno
waytosaywhetherhumanswouldbenefitthesameway,butpreliminaryresultsareencouraging.
Theseconditionsareseriousandthedecisiontobeginamedicalketogenicdietshouldnotbetakenlightly.Ifyouoryourchildisaffectedbyoneofthesedisorders,considertalkingwithyourphysicianoratrainednutritionprofessionalaboutstartingaketogenicdiet.Ifyoudodecidetoimplementamedicalketogenicdiet,makesureyou’recloselyfollowingtheinstructionsofyourhealthcareprofessionaltoavoidanycomplicationsornutritionaldeficiencies.Youshouldneverstartamedicalketogenicdietonyourown.
Chapter5RisksandConcerns
Whenyoumentiontheterm“ketogenicdiet”tosomeone,you’llusuallygetoneoftworesponses.Thefirstwillbesomethingalongthelinesof,“Oh,I’veheardofthat.Tellmemore.”Thesecondwillbemorelike,“Oh,I’veheardofthat.Itmightbereallydangerous.Becareful.”Whiletherearesomeindividualswhoshouldnotfollowaketogenicdiet,manyotherscansignificantlybenefitfromone.Confusionoverthewords“ketosis”and“ketoacidosis”isoneofthemajorreasonspeoplearequicktosaythataketogenicdietisdangerous.
KetosisversusKetoacidosisWhendiscussingaketogenicdiet,it’simportanttodifferentiatebetweentheterms“ketosis”and“ketoacidosis.”Aproperlyplannedketogenicdietisperfectlysafe,whileketoacidosisisadangerousmetabolicstatethatmostlyaffectstype1diabeticsorthosewithimpairedinsulinproduction.
Thelevelsofketonesassociatedwithketoacidosisareaboutthreetofivetimeshigherthanthelevelsassociatedwithnutritionalketosis.Aslongasyourketonelevelsstayinanutritionalketosisrange,you’renotatriskforketoacidosis.
TheBasicsofType1Diabetes
Insulinisahormonethatallowsglucosetoenteryourcellssothatyoucanobtainenergyfromthesugar.Type1diabetesisachronicautoimmuneconditioninwhichthepancreasproducestoolittleinsulinorstopsproducinginsulincompletely.Withoutinsulin,glucosecannotenterthecells,sothesugarremainsinthebloodstream,accumulatingtoabnormallevels,andthecellsstarttostarve.Apersonwithtype1diabetesneedstotakeinsulin,usuallythroughinjectionsororally,toallowglucosetoenterintothecells.
WhatIsKetoacidosis?
Ketosisisregulatedbyinsulin.Insulincontrolsthecreationofketonebodiesandregulatestheflowoffattyacidsintotheblood.Inahealthyindividual,ketosisistightlycontrolled;insulindoesnotallowketonebodiestoreachtoxiclevels.Becausetype1diabeticsdonotproduceadequateamountsofinsulin,theirbodiesareunabletoregulateketonesinthesameway.Asaresult,ketonescanaccumulateintheblood,turningitintoanacidicandpotentiallydangerousenvironment.Whenthishappens,itcanleadtoketoacidosis,adangerousmetabolicstateinwhichexcessiveamountsofketonesareproduced.
IdentifyingKetoacidosis
Thesignsofketoacidosisgenerallyappearwithin24hoursoftheaccumulationoftoxicketonelevels.Symptomsmayincludeexcessivethirst,increasedurination,nausea,vomiting,abdominalpain,shortnessofbreath,weakness,fatigue,andconfusion.Thepresenceofketoneswillmakethebreathsmellfruityorammonia-like(althoughthisaloneisn’tasignofketoacidosis—thoseinnutritionalketosismayalsoexperiencefruity-smellingbreath).Ketoacidosisisalsocharacterizedbyahighlevelofketonesintheurineandhighbloodsugar.
Ketoacidosisisamedicalemergency.Ifleftuntreated,itcanleadtolossofconsciousness,coma,andevendeath.Ifyouexperienceanyofthesignsandsymptomsofketoacidosis,seekmedicalattentionimmediately.
PurportedRisksInadditiontotheconfusionbetweenketosisandketoacidosis,opponentstotheketogenicdiethaveseveralotherconcernsaboutitssafety.Manyoftheseconcernsarisefromconfusionaboutwhattheketogenicdietactuallyis.Othersarecommonmythsthathavebeencirculatingfordecades,yetarenotbackedbyscientificliterature.
LackofNutrients
Oneofthebiggestconcernsabouttheketogenicdietiswhetheryou’llbegettingenoughnutrientstokeepyouhealthy.Opponentsarguethatyouneedalargeamountofcarbohydratesinyourdiettostayhealthyandthatremovingthempreventsyoufromgettingallthenutrientsyouneed,butthebenefitsofcarbohydrates,especiallygrains,areactuallyoverstated.
Itistruethatyourbrainneedsglucosetofunction,butyourlivercanmakealloftheglucoseyourbrainneedsfromglycogenstoredintheliver.Ifnecessary,yourbodycanalsoobtainglucosefromtheproteinyoueat.Aproperlyplannedketogenicdietsuppliesallofthenutrientsyourbodyneedstostayhealthyandtorunefficiently.AparticularnutrientofconcernisvitaminC,sincetherichestsourcesofvitaminCarenotpermittedonaketogenicdiet;however,aproperlyplannedketogenicdiet,whichincludeshigh-qualitymeatandlotsofgreenvegetables,suppliesallofthevitaminCyouneed.
HeartDisease
Ontheotherendofthespectrum,opponentsoftheketogenicdietarealsoconcernedthatthedietisjusttoohighincertainnutrients—fatandcholesterol,specifically.Thebeliefisthateatingtoomuchfatwilleventuallyleadtohighcholesterolinthebloodandresultinhearttroublessuchasheartattackandheartdisease.Aspreviouslymentioned,however,thereisagreatdealofconfusionregardingwhatcausesheartdiseaseandwhetherfatplaysasbigaroleasmanybelieveitdoes.Thequickanswertothisisthatscientificevidencedoesnotsupportthetheorythatincreaseddietaryfatintakeleadstohighbloodcholesterollevelsandheartdisease.
Thismaycomeasabigsurprise,especiallyifyou’vebeentoldtheoppositeallyourlife,buttounderstandthisconcept,youneedtounderstandcholesterol.Cholesterolisnotabadthing.Infact,it’snecessaryforsurvival.Cholesterolactsasaprecursortoimportant
hormones,includingestrogenandtestosterone.YourbodyusescholesteroltomakevitaminD,whichplaysaroleinimmuneandneuromuscularfunction,moderatescellgrowth,andhelpsmaintaincalciumlevels.Cholesterolalsomakesuptheoutercoatingofeachoneofyourcells.Withoutcholesterol,youcouldn’tlive.
Onaverage,thehumanbodycontainsabout1,000milligramsofcholesterolatanygiventime.Mostofthischolesterol,about75percent,isactuallymadeinthebodybyyourliver.Therest,or25percent,comesfromthefoodyoueat.Becauseyourbodylikestokeepcholesterolwithinacertainrange,anddoesareallygoodjobofregulatingit,theamountofcholesterolyourliverproducesvariesbasedonhowmuchcholesterolyoueat.Whenyoueatalotofdietarycholesterol,theamountofcholesterolyourbodymakesdecreases.Whentheamountofcholesterolinyourdietdrops,yourliverampsupproduction.
Yourbodyisnotabletoabsorballofthecholesterolyoueat.Infact,alargepercentageofdietarycholesterolneverevenmakesitintoyourbloodstream;instead,yourbodyexcretesitaswaste.
Sowhataboutsaturatedfat?Althoughit’slikelyyou’veheardthatsaturatedfatincreasescholesterollevels,andthusyourriskofheartdisease,mostlong-termstudieshaveshownthatthisisnotthecase.Infact,onestudypublishedinthejournalObesityReviewsin2012reportedthatadietthatishighinsaturatedfat(andlowincarbohydrates)actuallylowerstheriskofdevelopingheartdiseasebydecreasingtriglyceridelevels,improvingbloodpressure,decreasingbodymassindex,andincreasingHDL,orgoodcholesterol.
KidneyProblems
Becausetheketogenicdietislowincarbohydrates,manyassumethatit’sahigh-proteindiet(aspreviouslymentioned,it’sactuallyahigh-fat,moderate-proteindiet),andthere’sacommonmisconceptionthateatingtoomuchproteincandamagethekidneys.Whileit’struethatthosewithdamagedkidneyscannothandleproteinaswellasthosewithhealthykidneys,ahigh-proteindietwillnotdamagethekidneysinotherwisehealthyindividuals.
Thereisthepotentialforkidneystoneswhenfollowingaketogenicdiet.Inmostcases,kidneystonesdevelopasaresultofdehydration.Toreducetheriskofdevelopingkidneystones,alwaysmakesureyou’redrinkingenoughwater—atleasthalfyourbodyweightinounces.Ifyouhavekidneytrouble,talkwithyourdoctorbeforestartingaketogenicdiet,asitmaynotberightforyou.
WhentheKetogenicDietShouldNotBeUsedWhiletheketogenicdietissafeformostindividuals,therearesomepeoplewhoshouldnotfollowthedietplan.Ifyouhavecertainmetabolicconditionsorhealthconditions,talktoyourdoctorbeforestartingaketogenicdiet.
Contraindicatedhealthconditionsinclude:
GallbladderdiseaseImpairedfatdigestionHistoryofpancreatitisKidneydiseaseImpairedliverfunctionPoornutritionalstatusPreviousgastricbypasssurgeryType1diabetesImpairedinsulinproductionExcessivealcoholuseCarnitinedeficiencyPorphyria
Forpeoplewithmetabolicdisorders,ketogenicdietsposemoreriskthanbenefitandcancauseagreatdealofharm.Ifyouhaveoneoftheseconditions,orifyoudrinkalcoholexcessively,aketogenicdietisnotforyou.
Ontheotherhand,thereareothergroupsofpeopleforwhomtheketogenicdietdoesn’tposeanyserioushealthrisks,butitmaynotnecessarilybenefitthem,either.
Pregnancy
Ifyou’repregnantortryingtobecomepregnant,aketogenicdietmaynotberightforyou.Awomanisthemostfertilewhenherbodyfeelssatisfiedandwellnourished.Becauseketosisisessentiallyastarvationstate,it’sagambleforwomentryingtobecomepregnanttotrythisdiet.Ahighlevelofketonesinthebloodmayalsoposearisktoa
developingfetus.Whiletraditionallow-carbohydratedietsareokayduringpregnancy,youshouldnotlimityourcarbohydratestothepointofketosisifyou’repregnant.
High-IntensityMetabolicConditioning
Therearesomeconflictingviewsonwhetherfollowingaketogenicdietduringperiodsofintenseexerciseisbeneficialornot.Someathletesclaimthatketosisboostsenergy,whileothers,usuallythosewhodohigh-intensityexercisessuchassprintsorCrossFitworkouts,becomeburnedoutfaster.
High-intensityexercisesrequireglucose,andalthoughyourbodycanmakeglucosefromproteinandfat,it’sdoesn’tdoitattherateatwhichyouneedittosustainhigh-intensityworkouts.Becauseofthis,yourbodymayturntostoredmuscleglycogen,whichdepletesfairlyquickly,andyourperformancemaydecrease.Whenyou’reburnedoutandyourglycogenstoresaredepleted,you’remorelikelytohavecompromisedformandsustainaninjuryduringaworkout.
TestingYourKetoneLevelsOnceyou’veenteredastateofketosis,thegoalistostaythere.Thelongeryouremaininketosis,thebetteryourbodygetsatburningketonesforfuelandthebetteryou’llfeel.Testingyourketoneswillalsoallowyoutomonitoryourketonelevelssothatyou’llknowifthey’regettingtoohigh.Youcandeterminewhetheryou’reinketosis,andmonitoryourketonelevels,usingseveraldifferentat-hometestoptions.
UrineTest
Mostdrugstorescarryurinestripsthatmeasuretheamountofketonesinyoururine.TheseurinestripstestthepHofyoururineandcangiveyouageneralideaofthelevelofketones;however,theyhavetheirlimitations.
Therearethreemajortypesofketonespresentinthebloodwhenyou’vereachedastateofketosis:acetoacetate(AcAc)beta-hydroxybutyrate(BHB)andacetone,whichisabyproductofacetoacetate.Afterafewweeksontheketogenicdiet,levelsofketonesbegintoriseandyourbodystartstousethemasfuel.Onceyoubecomeketo-adapted,whichtakesanotherfewweeks,themusclesconvertAcAcketonesintoBHBketones.Sowhydoesthismatter?TheurineketoneteststripsonlymeasureforAcAcketones,sowhilethey’regreatformeasuringyourketonelevelswhenyou’renewtoaketogenicdiet,theymightnotgiveyouanaccuratepictureasyourbodybecomesadaptedtousingketonesasfuel.
Also,asyoubecomeketo-adaptedandyourbodybeginstoefficientlyuseketonesasfuel,you’llexcretefewerketonesinyoururine.Thismeansthataurineketonetestmayshownoketonesatalleventhoughyou’reactuallyintheoptimalstateofketosis.Changesinhydrationstatusalsoaffecttheamountofketonesinyoururine.Ahighwaterintakewilllowertheconcentrationofketonesintheurine.Becauseit’simportanttostaywellhydratedonaketogenicdiet,youmayseenumbersthatdon’tgiveyouanaccuratepicture.
BloodTest
Becauseurinetestingisnotasaccurateoverthelongterm,manypeoplewhoareseriousaboutstayinginketosishaveturnedtobloodmeterstotestketones.Totestyourbloodketonelevels,you’llprickyourfingerwithalancet,whichisincludedintheblood
meterkit,andthenplaceadropofbloodonaspecializedtestingstrip.Thetestingstripgoesintothebloodmeterandgivesyouareadingonthescreen.
InterpretingtheNumbers
It’sbesttomeasureyourbloodketonelevelsinthemorningonanemptystomachsincecertainthings—forinstance,ahigh-fatmeal—canaffectthereading.Abloodketonelevelofbelow0.5mmol/L(millimolesperliter)isnotconsideredketosis.Onceyoureachabloodketonelevelof0.5mmol/Lto1.5mmol/L,you’veenteredastateoflightnutritionalketosis.Hereit’slikelythatyou’llexperiencesomeweightloss,buttheeffectswon’tbeoptimal.Optimalketosisisdefinedashavingabloodketonelevelof1.5mmol/Lto3.0mmol/L.Thisisthestaterecommendedformaximumfatburning.Ketonelevelshigherthan3.0mmol/Larenotnecessary,andthisiswhereketosishasthepotentialtobecomedangerous.Thereisalsoanecdotalevidencethathavingaketonelevelhigherthantheoptimalrangemayactuallyinhibitfatloss.
WhentoTest
Whenyoutestyourketonelevelsisatleastasimportantasthemethodyouusetotest.Becauseketonelevelsfluctuatethroughoutthedayandaftermeals,youhavetobestrategicaboutwhenyoutesttogetanaccuratereading.High-fatmeals,especiallythosethatcontainalotofmedium-chaintriglycerides,willhaveadirecteffectonketonelevels,soavoidtestingimmediatelyaftermeals.Intenseaerobicexercisewillalsoincreaseketonelevels.Asageneralrule,ketonelevelstendtobelowerinthemorningthanintheeveningbecauseofallthefatyoueatduringtheday.Testinginthemorningrightwhenyouwakeupmaygiveyouthemostaccurateresults.
Forthemostaccuratelong-termresults,it’sagoodideatotestyourketonelevelsaroundthesametimeeveryday.Ifyouhavetroubleremembering,setanalarmonyourcellphoneorwriteyourselfanotebyyourbedsidetotestyourlevelsrightwhenyouwakeup.
StayingSafeandAchievingSuccessOnceyouandyourhealthcareproviderhavedecidedthataketogenicdietisrightforyou,thereareanumberofthingsyoucandotoensurethatyounotonlyachieveyourgoalsbutalsostaysafeonthedietplan.
EatEnough
Aketogenicdietisnotaboutexcessivelyrestrictingcalories.Althoughyoudohavetostaywithinacertaincaloricrangedependingonyourindividualcharacteristics,youalwayswanttomakesureyou’reeatingenough.Restrictingcarbohydratesandcaloriestoomuchcanleaveyoufeelingtiredandmoodyandcanhinderyourweight-lossprogress.
Aketogenicdietisn’taboutstarvingyourself;it’saboutprovidingyourselfwithallofthecaloriesandnutrientsyouneedwhilerestrictingcarbohydrateintake.Asyouloseweight,youmayhavetoadjusttheamountofcaloriesyouneed,somakesuretomonitoryourprogressandre-evaluateyourdietplanwhenevernecessary.
VaryYourFoodChoices
Aswithanyotherdietplan,varyingyourfoodchoicesasmuchaspossiblewillhelpensurethatyou’regettingallofthenutrientsyouneedtostayhealthy.Ifyoueatthesamethingoverandover,dayafterday,youmaynotbegettingacertainvitaminormineralthatyouneed.Aketogenicdietismorerestrictivethanotherdietplans,butthatdoesn’tmeanyoudon’thaveoptions.Familiarizeyourselfwithyouroptionsandvaryyourplateasmuchaspossible.
ConsiderSupplements
Manypeoplecangetallofthenutrientstheyneedthroughabalancedketogenicdiet.However,someindividualsmayneedsupplementationwithspecificnutrients.Thislargelydependsonindividualcharacteristics.Ifyoufeelthatyou’redoingeverythingright,butyoustilldon’tfeelgreatonaketogenicdiet,contactafunctionalmedicinepractitionerorafunctionalnutritionist.Thesehealthcarepractitionerswillbeabletodotheappropriatetestingtodetermineifyouhaveanynutritionaldeficienciesoridentifyanyareaswhereyourdietmaybelacking.Basedonthisinformation,afunctionalmedicinepractitionerwillbeabletorecommendspecificsupplementsforyou.
Therearecertainsupplementsthattendtobethemostpopularforpeoplefollowingaketogenicdiet.Leucineandlysinearetwoaminoacidsthathelpsupportketosisandallowyoualittlemorewiggleroomwithyourproteinintake.AlthoughvitaminDlevelstendtobelowintheAmericanpopulationasawhole,thosewhofollowaketogenicdietmaybeatahigherriskofbecomingdeficient.Takingcoconutoilasasupplement,1to2tablespoonsperday,canhelpyoureachyourfatgoalsandhelppreventconstipationwhileonthediet.
TroubleshootingConstipation
Constipationisacommonconcernforthoseonaketogenicdiet,especiallythosewhoareintheearlystages.Ifyou’reexperiencingconstipationonaketogenicdiet,therearesomestepsyoucantaketogetthingsmovingagain.
Bowelmovementsareextremelyimportantbecausetheyallowthebodytoeliminatewasteandpreventtoxinsfromaccumulatinginthebody.Youshouldbehavingabowelmovementatleastonceaday,althoughonceaftereverymealisideal.
Inadditiontotaking1to2tablespoonsofcoconutoileachday,drinkadequateamountsofwater(halfofyourbodyweightinounces).Ifyou’re200pounds,thismeans100ouncesofwatereveryday.Youalsoneedtomakesureyou’regettingenoughsalt,whichhelpsmaintainwaterbalanceandreplenishsodiumlevels.Constipationmayalsobeasignthatyourproteinintakeistoohighandyourfatintakeisn’thighenough.
Achievingsuccessonaketogenicdietmaytakesometrialanderrorandalittlebitofpractice,butonceyougetintotheroutineandreachastateofoptimalketosis,yourbodywilladjustaccordingly.Ifyouexperienceanyuncomfortablesymptomsorhitanyroadblocks,contactafunctionalmedicinedoctororafunctionalnutritionistwhocanhelpyoutroubleshootandovercomeanyhurdles.
Chapter6Breakfast
SausageQuicheThisquicheholdsupwellinthefridge,soit’sagoodchoicewhenmealplanning.YoucanpreparethequicheonSunday,puteachservinginaplasticcontainerin
thefridge,andeatitforbreakfastallweek.
Ingredients
Serves12
12largeeggs
⁄ cupheavycream
⁄ teaspoonsalt
⁄ teaspoonblackpepper
12ouncessugar-freebreakfastsausage
2cupsshreddedCheddarcheese
Double-CheckYourSausage
Alotofcommerciallypreparedsausagescontaincornsyrup,whichnotonlyisunhealthybutupsthecarbohydratecountofyourmeal.Ifyoucan’tfindbreakfastsausagethatdoesn’tcontainaddedsugar,replacethesausageinthisrecipewithgroundporkseasonedwithsalt,pepper,garlicpowder,andsage.
1. Preheatovento375°F.2. Whiskeggs,heavycream,salt,andpeppertogetherinalargebowl.3. AddbreakfastsausageandCheddarcheese.4. Pourmixtureintoagreased9”×13”casseroledish.5. Bakefor25minutes.Cutinto12squaresandserve.
1 4
1 2
1 4
Bacon-WrappedEggCupsTogivethisrecipealittlekick,replacetheCheddarcheesewithpepperjackand
addapinchofredpepperflakestotheeggswhileyou’rewhisking.
Ingredients
Serves12
12slicessugar-freebacon
12largeeggs
⁄ cupheavycream
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ cupshreddedCheddarcheese
2cupschoppedandsteamedbroccoli
BeChoosywithBacon
Likecommerciallypreparedsausage,baconoftencontainsaddedsugarintheformofmaplesyruporbrownsugar.Lookforuncuredvarietiesatthesupermarketoraskyourlocalbutchertotrackdownsomesugar-freebaconforyou.
1. Preheatovento350°F.2. Greaseeachwellofa12-cupmuffintinwithbutterorcoconutoil.3. Cookbaconinamediumskilletovermediumheatuntilalmostcrisp.Whenbaconis
fullycooked,quicklylineeachwellofthemuffintinwithapieceofbacon.4. Whiskeggs,heavycream,salt,andpeppertogetherinalargemixingbowl.Add
cheeseandchoppedbroccoliandstir.5. Pouranequalamountofmixtureintoeachwellofthemuffintin.6. Bakefor20minutesoruntillightlybrownedontopandfirmthroughout.7. Allowtocoolfor10minutesandthenremoveeggcupsfrommuffintins.Storein
refrigerator.
1 2
1 2
1 4
1 2
WesternScrambledEggsYoucanincreasethefatcontentofthisrecipebyaddingchoppedavocadotothe
scrambledeggsonceyouremovethemfromtheheat.
Ingredients
Serves4
8largeeggs
⁄ cupheavycream
1teaspoonsalt
⁄ teaspoonblackpepper
1tablespoonbutter
⁄ cupdicedsugar-freeham
⁄ cupchoppedonion
⁄ cupchoppedredandgreenpeppers
1cupshreddedCheddarcheese
Choppedscallionsforgarnish(optional)
1. Whiskeggs,cream,salt,andblackpeppertogetherinalargemixingbowl.2. Meltbutterinamediumskilletovermediumheat.Addeggmixtureandstir.When
eggsstarttoscramble,addham,onion,andpeppers.Continuetostiruntileggsarealmostcooked.Addcheeseandstiruntilcooked.
3. Garnishwithscallions,ifdesired.
1 4
1 2
1 2
1 2
1 2
AlmondButterMuffinsForsomevariation,replacethealmondbutterinthisrecipewithanotheroneofyourfavoritenutbutters.Cashewbutter,peanutbutter,andsunflowerseedbutter
workwell.
Ingredients
Serves12
⁄ cupalmondflour
⁄ cupgranulatederythritol
1teaspoongroundcinnamon
⁄ cupunsweetenedalmondbutter
2tablespoonsbutter
1tablespooncoconutoil
1teaspoonvanillaextract
4largeeggs
⁄ cupheavycream
LearningaboutErythritol
Erythritolisanaturallyderivedsugarsubstitutethatlooksandtasteslikesugarbuthasalmostnocaloriesandalowglycemicload,whichmeansitdoesn’tsignificantlyaffectyourbloodsugarlevels.Erythritolcomesintwoforms,granulatedandpowdered,andcanbeusedinplaceofsugarinanyrecipe,althoughitisonly70percentassweet.
1. Preheatovento350°F.2. Mixtogetheralmondflour,erythritol,andcinnamoninamediummixingbowl.3. Inaseparatebowl,beatalmondbutter,butter,coconutoil,vanillaextract,eggs,and
heavycreamtogetheruntilsmooth.4. Addalmondflourmixturetoalmondbuttermixtureandstiruntilsmooth.5. Putapapercupcakelinerineachwellofa12-cupmuffintin.Filleachpapercup
withbatter.6. Bakefor20minutesoruntilatoothpickinsertedinthecentercomesoutclean.7. Removefrommuffintinandallowtocoolbeforeserving.
2 3
1 4
1 4
1 4
EggsBenedictTraditionalEggsBenedictcallsforCanadianbacon,butyoucanusesugar-free
bacon,sugar-freesausage,orprosciuttoinplaceoftheCanadianbacon.
Ingredients
Serves2
1tablespoonbutter
4largeeggs
4slicessugar-freeCanadianbacon
⁄ largeavocado,cutinto4slices
1cupHollandaiseSauce(seerecipeinChapter9)
1. Heatupamediumskilletovermedium-highheatandaddthebutter.Crackeggsintopan.Cookfor2minutesandthenflipeggs,usingcarenottobreakyolks.Cookforanother2minutesoruntilwhiteiscompletelycooked,butyolkisstillrunny.Transfereggstoaplate.
2. TopeacheggwithasliceofCanadianbaconandasliceofavocado.Pour ⁄ cupofthesaucemixtureontoeachegg.
1 2
1 4
BaconHashTurnthisintoacompletemealbyaddingacoupleofpoachedorover-easyeggs
ontop.Youcanalsomixthisbaconhashintosomescrambledeggs.
Ingredients
Serves4
6slicessugar-freebacon
2cupschoppedcauliflower
1mediumonion,diced
2clovesgarlic,minced
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ teaspoongarlicpowder
1. Cookbaconinamediumskilletovermediumheatuntilcrispy,about10minutes.Removefrompanandletcool,thendice.
2. Addchoppedcauliflower,dicedonion,andmincedgarlictotheskillet.Cook5minutesovermediumheat,oruntilcauliflowerstartstobrown.Addsalt,blackpepper,garlicpowder,anddicedbacon.Stiruntilcombined.
3. Removefromheatandserve.
1 2
1 2
1 2
Ham,Cheese,andEggCasseroleMozzarellaandCheddarcheesegivethisdishamildcheesyflavor,butyoucan
useanytypeofshreddedcheeseyouwant.
Ingredients
Serves6
4cupsbroccoliflorets
12largeeggs
2cupscookeddicedsugar-freeham
⁄ cupshreddedmozzarellacheese
⁄ cupshreddedCheddarcheese
⁄ cupchoppedscallions
BunchesofBroccoli
Onecupofchoppedbroccolicontainsonly6gramsofcarbohydrates,halfofwhichcomefromfiber.Inadditiontobeinglowincarbohydrates,broccoliishighinvitaminC,anutrientthatyoudefinitelyneedwhenfollowingaketogenicdiet.
1. Preheatovento375°F.2. Fillalargepotwithwaterandbringtoaboil.Blanchbroccolibyputtinginboiling
waterfor2–3minutes.3. Puteggs,ham,mozzarella,Cheddar,andscallionsinalargebowlandwhiskuntil
combined.Addbroccoli.4. Pourintoa9”×13”bakingdishandcookfor35minutesoruntileggsarecooked
through.
1 2
1 2
1 4
ScrambledEggswithBaconThisisasimplerecipe,butit’sastapleforaketogenicdiet.Scrambledeggsandbaconaretypicallythoughtofasbreakfastfood,butyoucaneatthiswhenever
youneedaquickdoseofproteinandfat.
Ingredients
Serves2
4slicessugar-freebacon
6largeeggs
⁄ cupheavycream
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1. Cookbaconinamediumskilletovermediumheatuntilcrispy,about10minutes.Removebaconfrompananddice.
2. Crackeggsintoamediumbowlandwhisktogetherwithheavycream,salt,andpepper.Addeggmixturetobacongreaseinpanandstiruntilscrambled.Adddicedbacontoeggsandstir.
3. Removefromheatandserveimmediately.
1 4
1 4
1 4
SpicySausageEggCupsIfyoudon’tlikespice,omitoruselessoftheredpepperflakes.Youcouldalso
substitutewithgarlicpowder.
Ingredients
Serves6
⁄ poundgroundpork
⁄ teaspoondriedsage
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ teaspoonredpepperflakes
⁄ mediumyellowonion,chopped
⁄ cupchoppedzucchini
12largeeggs
1largeavocado,diced
VersatileZucchini
ZucchiniisagoodsourceofvitaminCandvitaminB6,andatonly2.5netgramsofcarbohydratespercup,itmakesagreatadditiontoanyketogenicmeal.Becausezucchiniisextremelymildtasting,youcanaddittoanymealwithoutsignificantlychangingtheflavor.
1. Preheatovento350°F.2. Heatalargeskilletovermediumheatandaddgroundpork,sage,salt,blackpepper,
andredpepper.Cookuntilmeatisnolongerpink.Removeporkwithaslottedspoonandsetaside.Addonionandzucchinitopanandsautéuntiltender,about4minutes.Addcookedonionandzucchinitoporkmixtureinamediumbowl.
3. Addeggstoporkmixtureandstiruntilcombined.Oileachwellofa12-cupmuffintinwithasmallamountofcoconutoilandpourmixtureevenlyintoeachwell.
4. Bakefor30minutesoruntileggiscookedthrough.5. Topeacheggcupwithafewpiecesofavocado.
1 2
1 2
1 2
1 2
1 4
1 4
1 4
SpinachandMozzarellaEggBakeUseonlythegreenstalksofthescallionsforthisrecipe,butdon’tthrowthewhite
partsout!Savethemtouseinotherrecipes.
Ingredients
Serves4
1tablespoonoliveoil
4cupsbabyspinach
⁄ cupshreddedmozzarellacheese
⁄ cupshreddedColbyjackcheese
⁄ cupchoppedscallions
8largeeggs
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1. Preheatovento375°F.2. Heatoliveoilinamediumskilletovermediumheatandaddspinach.Sautéuntil
wilted.Transferspinachtoa9”×9”bakingdish.3. Putremainingingredientsinamediumbowlandwhiskuntilcombined.Pouregg
mixtureontopofspinach.4. Bakefor30minutesoruntileggsarenolongerrunny.Servewarm.
3 4
3 4
1 4
1 2
1 2
Bacon-and-Egg-StuffedAvocadosTakethesestuffedavocadosoutoftheovenassoonastheeggiscooked
through.Ifyoucookanavocadotoolong,itdevelopsabitter,unpleasanttaste.
Ingredients
Serves2
2largeavocados
4stripscookedsugar-freebacon,crumbled
4largeeggs
⁄ teaspoonseasalt
⁄ teaspoonblackpepper
AforAvocado
Avocadosaretheketogenicdieter’sdream.Asingleavocadocontainsalmost30gramsoffatandonly3gramsofnetcarbohydrates.Youcaneasilyincreasethefatcontentofanymealbyaddingafewslicesofavocado.
1. Preheatovento400°F.2. Cutavocadosinhalflengthwiseandremovethepit.Scoopsomeavocadooutofeach
halftocreateawell.3. Sprinkle1stripcrumbledbaconintoeachavocadowell.Crack1eggdirectlyinto
eachavocadohalf.Seasonwithsaltandblackpepper.Placeavocadosonabakingsheet
4. Bakefor15minutesoruntileggiscookedtodesireddoneness.
1 4
1 4
Chapter7Lunch
TunaandEggSaladThistunaandeggsaladkeepswellintherefrigeratorforaweek.Savetime
duringtheweekbydoublingortriplingtherecipeandhavingitforlunchallweek.
Ingredients
Serves2
2largehard-boiledeggs
2(6-ounce)canstuna
⁄ cupHomemadeMayonnaise(seerecipeinChapter9)
⁄ cupdicedwhiteonion
⁄ cupsugar-freerelish
⁄ teaspoonsalt
⁄ teaspoonblackpepper
OilorWater?
Tunacomespackedinoilorwater.Youcanupthefatcontentofthismealbychoosingthetunathat’spackedinoil.
Puteggsinamediummixingbowlandmashwithafork.Addtunaandmayonnaiseandmashtogetheruntilingredientsarecombined.Stirinonion,relish,salt,andpepper.
1 4
1 4
1 4
1 4
1 4
“Mac”’n’CheeseYoucanmakethis“Mac”’n’Cheeseintoavegetarianoptionbysimplyomitting
thecrushedporkrinds.
Ingredients
Serves6
6cupscauliflowerflorets
3ouncescreamcheese
1cupheavycream
1 ⁄ cupsshreddedCheddarcheese,divided
⁄ teaspoonblackpepper
⁄ teaspoongarlicpowder
⁄ teaspoonsalt
⁄ cupcrushedporkrinds
1. Preheatovento375°F.2. Filladoubleboilerwithwaterandbringwatertoaboil.Cutcauliflowerintosmall
piecesandplaceinthetopportionofthedoubleboiler.Steamuntiltender,about5minutes.
3. Removecauliflowerfromdoubleboilerandplaceinastrainer.4. Meltcreamcheeseinamediumsaucepanovermediumheat.Addheavycreamand
whiskuntilcombined.Whiskin1cupofCheddarcheese,pepper,garlicpowder,andsalt.Oncecheesehasmelted,removefromheat.
5. Transferstrainedcauliflowertoa9”×9”bakingdish.Pourincheesemixtureandtosstocoatcauliflower.Sprinkleremaining ⁄ cupofcheeseandporkrindsontop.Bakeuntilbubbly,about20minutes.
1 2
1 2
1 4
1 4
1 2
1 2
ChickenandAvocadoSaladPrecookedcannedchickenmakesthisrecipeacinchtowhipup,butifyouhaveextratime,youcancooksomeboneless,skinlesschickenbreasts,shredthem,
andusethatinstead.
Ingredients
Serves2
1(12.5-ounce)canshreddedchickenbreast
1mediumavocado,cubed
⁄ cupHomemadeMayonnaise(seerecipeinChapter9)
2tablespoonsslicedblackolives
⁄ teaspoongarlicsalt
⁄ teaspoonblackpepper
⁄ teaspoonpaprika
1teaspoonfreshlemonjuice
1teaspoonoliveoil
Putallingredientsinamediummixingbowlandmashwithaforkuntilcombined.
1 4
1 4
1 4
1 8
DeliRoll-UpsInsteadofpurchasingpreparedchivecreamcheese,youcanmakeyourownby
combiningplaincreamcheesewithmincedonionsanddriedchives.
Ingredients
Serves2
8ouncessugar-freedeliham,sliced
⁄ cupchivecreamcheese
1cupchoppedbabyspinach
1redbellpepper,sliced
PickYourBell
Redpepperscontainmorecarbohydratesthangreenpeppers.Ifyouneedtoreducethecarbohydratecontentforthisrecipe,youcanswapouttheredpepperforagreenone.
1. Layouteachsliceofhamflat.Take1tablespoonofcreamcheeseandspreaditonasliceofham.Repeatfortheremainingslices.
2. Put2tablespoonsofchoppedspinachontopofthecreamcheeseoneachslice.3. Dividebellpepperinto8equalportionsandputeachportionontopofspinach.4. Rollupthehamandsecurewithatoothpick.Eatimmediatelyorrefrigerateuntil
readytoserve.
1 2
HamandCheeseCasseroleAllowthecreamcheesetoreachroomtemperaturebeforestartingthisrecipe.Softenedcreamcheeseismucheasiertoworkwiththancreamcheesefresh
fromthefridge.
Ingredients
Serves6
6cupscauliflowerflorets
⁄ cupcreamcheese,softened
⁄ cupheavycream
⁄ cupcoconutcream
2 ⁄ cupscookedcubedsugar-freeham
1cupshreddedCheddarcheese
1 ⁄ tablespoonsgratedParmesancheese
⁄ cupchoppedscallions
⁄ teaspoonsalt
⁄ teaspoonblackpepper
CorrallingCoconutCream
Coconutcreamisthesolidportionofthecoconutmilkyoubuyinacan.Youcaneasilyseparatethecreamfromthemilkbyrefrigeratingacanoffull-fatmilkforafewhours.Whenit’schilled,openthecanandscoopoutthesolidpartontop—thisisthecoconutcreamandthepartthatcontainsmostofthefat.Savethemilkthat’sleftatthebottomforasmoothieoruseitinanotherrecipe.
1. Preheatovento350°F.Bringalargepotofwatertoaboilandaddcauliflower.Boiluntilcauliflowerisforktender,about5–10minutes.Straincauliflowerandreturntopot.
2. Putcreamcheese,heavycream,andcoconutcreaminamediummixingbowlandbeatwithahandheldbeateruntilsmooth.Transfercreamcheesemixturetocauliflowerpotandstiruntilcaulifloweriscoated.Addinham,Cheddarcheese,Parmesancheese,scallions,salt,andpepperandstiruntilcombined.
3. Transfermixturetoa9”×9”bakingdishandbakeuntilcheeseismeltedandcasseroleisbubbly,about30minutes.Servehot.
1 2
1 2
1 4
1 2
1 2
1 4
1 2
1 4
StuffedAvocadosChooseavocadosthatareripebutstillfirmforthisrecipe—darkandslightlysoft,
butnotmushy.
Ingredients
Serves2
1largeavocado
1(6-ounce)cantuna
2tablespoonsHomemadeMayonnaise(seerecipeinChapter9)
⁄ mediumgreenbellpepper,chopped
⁄ teaspoondriedmincedonion
⁄ teaspoongarlicsalt
⁄ teaspoonblackpepper
1. Cutavocadoinhalflengthwiseandremovethepit.Setaside.2. Puttuna,mayonnaise,bellpepper,driedonion,garlicsalt,andblackpepperina
mediummixingbowlandmashtogetherwithaforkuntilcombined.3. Scoophalfofthemixtureintoeachhalfoftheavocado.
1 2
1 4
1 8
1 8
Meatball“Sub”Foranothervariationofthisrecipe,useslicedmozzarellacheeseinplaceof
provoloneand ⁄ poundoflambinsteadofpork.
Ingredients
Serves6(18meatballs)
1poundgroundbeef
⁄ poundgroundpork
2tablespoonsgratedParmesancheese
2largeeggs
⁄ cupchoppedfreshbasil
2tablespoonsmincedfreshparsley
1tablespoonmincedgarlic
1teaspoonsalt
⁄ teaspoonblackpepper
6slicesprovolonecheese
1cupMarinaraSauce(seerecipeinChapter9)
1. Preheatovento325°F.2. Mixbeef,pork,Parmesancheese,eggs,basil,parsley,garlic,salt,andpepperina
largemixingbowluntilwellcombined.3. Rollmeatmixtureinto1”ballsandplaceabout1”apartonabakingsheet.Bakeuntil
cookedthrough,about15minutes.Removemeatballsfromtheovenandsetasidetocoolforafewminutes.
4. Place1sliceofprovolonecheeseflatonaplateandput3meatballsononesideofit.Pour ⁄ ofthemarinarasauceoverthemeatballs.Foldtheothersideofthecheeseoverthemeatballs.
1 2
1 2
1 4
1 2
1 6
RoastBeefLettuceWrapsTheselettucewrapsareincrediblyeasytotakewithyouonthego.Whenyou’reinarushorhaveabusyday,prepareafewinthemorningandpackthemaway
forlunchlaterintheday.
Ingredients
Serves4
8largeiceberglettuceleaves
8ounces(8slices)rareroastbeef
⁄ cupHomemadeMayonnaise(seerecipeinChapter9)
8slicesprovolonecheese
1cupbabyspinach
IcebergLettuce
Theiceberglettuceinthisrecipeservesmainlyasavehicleforthemeat,sinceitcontainsveryfewnutrients,asidefrombeinghighinwater.Youcanuseromainelettuceinplaceoficeberg,buticebergtendstoholditsshapebetter.
1. Washlettuceleavesandpatthemdry,beingcarefulnottoripthem.2. Place1sliceofroastbeefineachlettucewrap.3. Spread ⁄ tablespoonofmayonnaiseoneachpieceofroastbeef.4. Topmayonnaisewith1sliceofprovolonecheeseand ⁄ cupofbabyspinach.5. Rolllettuceuparoundtoppings.Serveimmediately.
1 4
1 2
1 8
SpicyChickenandAvocadoCasseroleYoucanreplacethechickeninthisrecipewithcannedtuna,groundbeeforpork,
ordicedchunksofham.
Ingredients
Serves6
2largeavocados,roughlychopped
2tablespoonscoconutoil
1smallonion,diced
1mediumgreenbellpepper,diced
3(12.5-ounce)cansshreddedchickenbreast
⁄ cupsourcream
⁄ cupHomemadeMayonnaise(seerecipeinChapter9)
1 ⁄ cupsshreddedCheddarcheese,divided
⁄ teaspoonredpepperflakes
⁄ teaspoonsalt
⁄ teaspoonblackpepper
GoCrazyforCoconutOil
Coconutoilisastapleintheketogenicdiet.Theoilisresistanttohighheat,sounlikeoliveoil,itdoesn’toxidizewithhightemperatures.Coconutoilalsocontainsmedium-chaintriglycerides,atypeoffatthatcanhelpboostmetabolism.
1. Preheatovento350°F.2. Spreadchoppedavocadosalongthebottomofa9”×13”bakingpan.3. Heatcoconutoilinamediumskilletovermedium-highheat.Adddicedonionsand
cookuntillightlybrowned,about3minutes.Addbellpeppertopanandcookuntilsoft,another3minutes.Removefromheat.
4. Placechicken,sourcream,mayonnaise,1cupofCheddarcheese,redpepper,salt,andblackpepperinamediummixingbowlandstiruntilcombined.Addonionsandbellpeppers.
5. Spoonmixtureoveravocados.Topwithremaining ⁄ cupofCheddarcheese.6. Bakefor20minutes,oruntilcheeseisslightlybrownedandcasseroleisbubbling.
1 2
1 2
1 2
1 8
1 4
1 4
1 2
7. Allowtocoolslightlybeforeserving.
FriedChickenIfyouwantextra-crispyfriedchicken,dipthechickenbreastsinporkrindmixture,theneggmixture,thenporkrindmixtureagain.Thiswillcreateathickcoatingand
reallycrispitup.
Ingredients
Serves4
⁄ cupcrushedporkrinds
⁄ cupgratedParmesancheese
⁄ teaspoongarlicpowder
⁄ teaspoononionpowder
⁄ teaspoondriedmincedonion
⁄ teaspoonsalt
⁄ teaspoonblackpepper
2largeeggs
1poundor4(4-ounce)boneless,skinlesschickenbreasts
2tablespoonscoconutoil
PickingPorkRinds
Allporkrindsarenotcreatedequal.Whenchoosingporkrinds,readtheingredientlistandchooseonethatcontainsonlyporkskinandporkfatorporkskinandsalt.Youwanttoavoidporkrindsthatarecookedinprocessedlard.
1. Putporkrinds,Parmesancheese,garlicpowder,onionpowder,mincedonion,salt,andblackpepperinalargemixingbowlandstiruntilwellmixed.
2. Crackeggsintoaseparatebowlandwhisk.3. Dipeachchickenbreastintoeggsandthencoatinporkrindmixture,makingsurethe
chickeniscompletelycovered.4. Heatcoconutoilinaskilletovermedium-highheat.Whencoconutoilishot,place
chickenbreastsintopan.Letcookfor5–7minutesoruntilporkrindcrustisbrowned.Flipchickenoverandletcookforanother5–7minutesuntilcookedthrough.
5. Servehot.
3 4
1 4
1 2
1 2
1 2
1 4
1 2
PepperoniPizzaCasseroleInsteadofpepperoni,youcanusesalamiorprosciuttointhisrecipe.Justreadtheingredientsandmakesurethatthecuredmeatsdon’tcontainanyaddedsugar.
Ingredients
Serves6
6cupscauliflowerflorets(about1largecauliflowerhead)
2tablespoonsbutter
⁄ cupheavycream
2tablespoonsgratedParmesancheese
1teaspoonItalianseasoning
1cupmozzarellacheese,divided
⁄ cupMarinaraSauce(seerecipeinChapter9)
12slicessugar-freepepperoni
1. Preheatovento375°F.Bringalargepotofwatertoaboilandaddcauliflowerflorets.Boiluntilforktender,about5–7minutes.
2. Straincauliflowerandputintoafoodprocessororblender.Whilecauliflowerisstillhot,addbutterandheavycream,andprocessorblenduntilsmooth.AddParmesancheese,Italianseasoning,and ⁄ cupmozzarellacheeseandprocessuntilsmooth.
3. Pourcauliflowermixtureintoa9”×9”panandspreaditoutevenly.Pourmarinarasauceovercauliflowermixture.
4. Topwithremainingmozzarellacheeseandpepperoni.Bakefor20minutes,oruntilcheeseisslightlybrownedandcasseroleisbubbling.
1 4
1 2
1 4
TurkeyAvocadoRollsLemonpepperhasastrongtaste,sointhisrecipe,alittlegoesalongway.Ifyoudon’tlikethezingoflemon,trygarlicpepperinplaceofthelemonpepperorjust
omitthespiceblendcompletely.
Ingredients
Serves4
12slices(12ounces)turkeybreast
12slicesSwisscheese
3cupsbabyspinach
1largeavocado,cutinto12slices
⁄ cupHomemadeMayonnaise(seerecipeinChapter9)
⁄ teaspoonlemonpepper
CheckYourSpices
Itmaycomeasasurprise,butmanycommercialspicescontainsugarorhydrogenatedfats.Don’tassumethataningredient,suchaslemonpepper,isfreeofcarbohydratesuntilyoucheckthelabel.Ifitcontainssugar,ditchitandfindonethatdoesn’t.Whenitcomestoherbsandspices,thereareplentyofsugar-freeoptionsoutthere.
1. LayouttheslicesofturkeybreastflatandplaceasliceofSwisscheeseontopofeachone.
2. Topeachslicewith ⁄ cupbabyspinachand3slicesofavocado.Drizzlewith1teaspoonofmayonnaise.
3. Sprinkleeach“sandwich”withlemonpepper.Rollupsandwichesandsecurewithtoothpicks.Serveimmediatelyorrefrigerateuntilreadytoserve.
1 4
1 4
1 4
BreadlessBLTWhencookingthetomatoforthisrecipe,youjustwanttocharitslightly,notcook
itthrough.Ifitgetstoosoft,itwon’tholdupaswell.
Ingredients
Serves2
6slicessugar-freebacon
1largetomato,cutinto4equalslices
4leavesromainelettuce
⁄ largeavocado,sliced
2tablespoonsHomemadeMayonnaise(seerecipeinChapter9)
1. Cookbaconinamediumskilletovermediumheatuntilcrisp.Removebaconandreturnbaconfattoheat.
2. Placeeachtomatosliceinbaconfatandcookfor1minute.Removefrompanandsetaside.
3. Topeachof2tomatosliceswith2slicesromainelettuce, ⁄ ofavocado,and1tablespoonmayonnaise.
4. Coverwithremainingtomatoslices.
1 2
1 4
PortobelloPizzasThisisabasicpizzacombination,butyoucanusewhatevercombinationof
toppingsyouwant.Trysausageandgreenpeppersorprosciuttoandmushrooms.
Ingredients
Serves4
4largeportobellomushrooms
4teaspoonsoliveoil
1cupMarinaraSauce(seerecipeinChapter9)
1cupshreddedmozzarellacheese
12slicessugar-freepepperoni
TheVersatilePortobello
Portobellomushroomsarelarger,morematureversionsofthecommonwhitemushroom.Theportobellomushroomhasarich,meatyflavorandtextureand,becauseofthis,it’softenusedasasubstituteformeatinvegetarianrecipes.
1. Preheatovento375°F.2. Removestemsfrommushroomsandbrusheachcapinsideandoutsidewith1
teaspoonoliveoil.Placeonafoil-linedbakingsheetandbakestemsidedownfor10minutes.
3. Removemushroomsfromovenandfilleachcapwith ⁄ cupmarinarasauce, ⁄ cupmozzarellacheese,and3slicesofpepperoni.
4. Returntoovenandcookforanother10minutesoruntilcheeseislightlybrownedandbubbly.Servehot.
1 4 1 4
ChickenCordonBleuCasseroleTraditionalchickencordonbleucontainsham,chicken,andSwisscheese,butifyou’renotafanofSwisscheese,swapitoutforacheesewithamilderflavor,
suchasprovoloneormozzarella.
Ingredients
Serves4
2cupschoppedcookedchickenbreast
1cupcookeddicedsugar-freeham
1cupcubedSwisscheese
⁄ cupheavycream
⁄ cupsourcream
⁄ cupcreamcheese
⁄ teaspoongranulatedgarlic
⁄ teaspoongranulatedonion
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ cupcrushedporkrinds
1. Preheatovento350°F.2. Mixcookedchickenanddicedhamandspreadoutinthebottomofa9”×13”
bakingdish.3. SprinkleSwisscheeseontopofchickenandham.4. Putheavycream,sourcream,andcheeseinamediumsaucepanandheatover
mediumheatuntilcreamcheeseismeltedandmixtureissmooth.Addgarlic,onion,salt,andpepper.Pourmixtureoverchicken,ham,andSwisscheese.
5. Sprinkleporkrindsacrosscasserole.Bakefor30minutes,oruntilslightlybrownedandcheeseisbubbly.
1 2
1 2
1 2
1 2
1 2
1 4
1 4
1 2
Chapter8Dinner
StuffedChickenBreastYoucanusefrozenspinachinplaceofthefreshspinachforthisrecipe.Justmakesureit’scompletelythawedanddrainedbeforeuseorthefillingwillbe
runny.
Ingredients
Serves4
1pound(4individual)boneless,skinlesschickenbreasts
⁄ cupcreamcheese,softened
⁄ cupsourcream
1(10-ounce)packagefreshspinach,chopped
⁄ cupchoppedfreshbasil
1tablespoonmincedgreenonions
⁄ cupshreddedpepperjackcheese
2clovesgarlic,minced
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1. Preheatovento375°F.2. Cutaslitintothesideofeachchickenbreasttocreateapocket.3. Combineallotheringredientsinamediumbowlandbeatuntilsmooth.4. Filleachchickenbreastwith / ofthemixtureandsecurepocketclosedwith
toothpicks.5. Placechickenbreastsinabakingdishandcookfor35minutes,oruntilchickenisno
longerpink.
1 4
1 4
1 3
1 2
1 4
1 4
1 4
BakedSalmonwithGarlicAioliWatchtheclockwhenmarinatingthisrecipe.Ifyouleaverawfishsittinginlemonjuicetoolong,thefishwillstartto“cook.”Thecitricacidinthelemonjuicecan
changetheproteinsinthefish,turningthefleshfirmandopaque,similartohowitwouldlookandfeelifithadbeencookedwithheat.
Ingredients
Serves4
3clovesgarlic,minced
⁄ cupextra-virginoliveoil
⁄ cupmeltedbutter
1tablespoonlemonjuice
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1teaspoondriedparsley
1pound(4individual)salmonfillets
⁄ cupGarlicAioli(seerecipeinChapter9)
OutstandingOmega-3s
A4-ouncefilletofsalmoncontainsjustabout15gramsoffat.Mostofthisfatcomesintheformofomega-3fattyacids,whichpromotebrainhealthandhearthealthandhelpprotectagainstcancerandautoimmunediseasessuchasrheumatoidarthritisandlupus.
1. Combinegarlic,oliveoil,butter,lemonjuice,salt,pepper,andparsleyinamixingbowl.Placesalmoninabakingdishandpourmarinadeontop.Refrigeratefor1hour.
2. Preheatovento350°F.3. Putsalmoninovenandbakefor35minutesoruntilfishflakeseasilywithafork.4. Removefromovenandtopeachpieceofsalmonwith ⁄ cupofgarlicaioli.
1 4
1 4
1 2
1 2
1 2
1 8
TacoBowlsIfyouprefertomimicmoretraditionaltacos,youcanplacethefillingforthis
recipeintolargeleavesoficeberglettuceandfoldthemupliketacos.
Ingredients
Serves4
1pound85/15leangroundbeef
2tablespoonstacoseasoning
1largeavocado,chopped
1cupshreddedCheddarcheese
1cupsourcream
⁄ cupslicedblackolives
Cilantro,chopped(optional)
ChoosingYourMeats
Wheneverpossible,choosehigh-qualitymeatssuchasgrass-fedbeefandfree-range,organicchicken.Theseanimalsareallowedtoeatfoodthatisapartoftheirnaturaldiet,ratherthanbeingforce-fedgrainsandotherfoodsthattheyarenotbiologicallydesignedtoeat.Animalsthatconsumetheirnaturaldietarebetterforyounutritionally.
1. Browngroundbeefinalargeskilletovermediumheat.Withoutdrainingfat,addtacoseasoningandstiruntilliquidisabsorbedandbeefiscoveredwithseasoning.
2. Put ⁄ ofthebeefintoeachoffourbowls.Topbeefineachbowlwith ⁄ avocado, ⁄cupofCheddarcheese, ⁄ cupofsourcream,and ⁄ cupofslicedolives.
3. Garnishwithcilantro,ifdesired.
1 2
1 4 1 4 1 4
1 4 1 8
MeatloafYoudon’tneedbreadcrumbstoholdmeatloaftogether.Thisrecipeusesanegginstead,whichkeepsthecarbohydrateslowwhilealsoincreasingfatandprotein
content.
Ingredients
Serves4
2tablespoonsbutter
1largeyellowonion
4clovesgarlic,minced
4slicescookedsugar-freebacon
1pound85/15leangroundbeef
1largeegg
1teaspoondriedthyme
1teaspoondriedparsley
⁄ teaspoondrymustard
⁄ teaspoonsalt
⁄ teaspoonblackpepper
ThePowerofParsley
Parsleyisn’tjustagarnish.TheherbisrichinvitaminCandvitaminA,soithelpskeepyourimmunesystem,bones,andnervoussystemstrong.Parsleyalsohelpsflushoutexcesswaterfromthebodyandkeepsyourkidneyshealthy.
1. Preheatovento350°F.2. Heatbutterinalargeskilletovermedium-highheatuntilmelted.Addonionsand
garlicandsautéuntilsoftened,3–4minutes.Removefromheatandsetasidetocool.3. Chopbaconandputinalargemixingbowl.Addgroundbeef,egg,herbs,spices,and
garlicandonionmixtureandmixuntilevenlyincorporated.4. Transfermeatmixturetoa9”×5”loafpan.5. Cookfor1houroruntilameatthermometerinsertedinthecenterreads165°F.
1 2
1 2
1 4
ShrimpScampiThisdishiseasytoprepareandextremelyversatile.Pouritoverzucchininoodlesoraplateofspinach.Ifyouhaveroomforsomeextracarbohydrates,tryspooning
itoverspaghettisquash.
Ingredients
Serves4
1poundcookedmediumshrimp
⁄ cupbutter
2clovesgarlic,minced
1tablespoonlemonjuice
BenefitsofShrimp
Shrimpisanunusuallyconcentratedsourceofthecarotenoidastaxanthin,whichactsasanantioxidantandananti-inflammatoryagent.Shrimpisalsoanexcellentsourceofthemineralselenium.
1. Removetailsfromshrimp.Setshrimpaside.2. Meltbutterinalargeskilletovermediumheat.Whenbutterishot,addgarlicand
sautéuntiltranslucent,3–4minutes.Addlemonjuiceandshrimpandcookovermediumheatuntilshrimpishot,about2minutes.
3 4
CreamyChickenZoodlesThisrecipecallsforzucchininoodlesorzoodles,whichyoucaneasilymakewithavegetablespiralizer.Youcanfindaspiralizeratmosthomestores.Ifyouprefer,youcanalsomakezucchininoodlesbyjulienningthezucchiniwithavegetable
peeler.
Ingredients
Serves4
2largezucchini
3tablespoonsextra-virginoliveoil
1poundboneless,skinlesschickenbreast,cutintocubes
⁄ teaspoonsalt
⁄ teaspoonblackpepper
8ouncesfreshspinach
⁄ cupcreamcheese
2tablespoonsgratedParmesancheese
2tablespoonsfetacheesecrumbles
1. Cutzucchiniinlongstripswithavegetablepeeleroraspiralizer.Setzucchiniasideonapapertowelandallowtosweat.
2. Heatoliveoilinmediumskilletovermediumheat.Seasonchickencubeswithsaltandpepperandaddtohotpan.Cookchickenuntilnolongerpink,about10minutes.
3. Removechickenfrompanwithslottedspoonandsetaside.4. Addspinachtohotpanandsautéuntilwilted.Addcreamcheese,Parmesancheese,
andfetacheese,andstiruntilmelted.Addchickenbacktopanandtossuntilcoated.Removefromheatandpouroverzucchininoodles.
1 2
1 2
1 2
“Spaghetti”andSpicyMeatballsWhenyoutastethisrecipe,youwon’tevenmissregularpastanoodles.Thezucchinihasamildflavorthatservesastheperfectvehicleforthesauceand
meatballs.
Ingredients
Serves4
2largezucchini
2tablespoonsextra-virginoliveoil
1cupchoppedwhiteonion
2clovesgarlic,minced
1largeegg
⁄ cupshreddedpepperjackcheese
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ teaspoonredpepperflakes
⁄ poundgroundbeef
⁄ poundgroundpork
2tablespoonsbutter
2cupsMarinaraSauce(seerecipeinChapter9)
1. Preheatovento375°F.2. Cutzucchiniintolongstripsusingavegetablesliceroraspiralizer.Setasideontoa
papertowelandallowtosweat.3. Heatoliveoilovermedium-heatinalargeskillet.Addonionsandgarlicandsauté
untiltransparent,3–4minutes.Setasideandallowtocool.4. Putegg,cheese,salt,blackpepper,redpepper,beef,andporkinalargemixingbowl.
Addonionsandgarlicandmixuntilevenlyincorporated.5. Shapemeatmixtureinto12meatballs.Placemeatballsonabakingsheetandbakefor
20minutesoruntilinternaltemperaturereaches165°F.
1 4
1 2
1 4
1 8
1 2
1 2
6. Putbutterinaskilletandheatovermediumheat.Addzucchininoodlesandsauté,stirringfrequently,untilsoftenedbutstillfirm,about5minutes.Removefromheat.
7. Dividezucchiniupinto4servings.Topeachservingwith3meatballsand ⁄ cupmarinarasauce.
1 2
StuffedPorkTenderloinPorkissoversatilethatyoucanusethisrecipeasabasictemplateandchangethefillingstoanythingyouwant.TryhaminsteadofprosciuttoorGorgonzola
cheeseinsteadoffeta.
Ingredients
Serves4
1poundporktenderloin
4slicesprosciutto
4slicescookedsugar-freebacon,chopped
⁄ teaspoongarlicpowder
⁄ teaspoongroundsage
⁄ teaspoonblackpepper
⁄ teaspoonsalt
⁄ teaspoondrymustard
⁄ cupcreamcheese,softened
⁄ cupfetacheesecrumbles
1cupfrozenspinach,thawed
3tablespoonsextra-virginoliveoil
1. Preheatovento350°F.2. Butterflyporktenderloinandsetaside.3. Layeachsliceofprosciuttodownonthepork.4. Putbacon,garlicpowder,spices,creamcheese,fetacheese,andfrozenspinachina
mediummixingbowlandbeatuntilsmooth.5. Spreadfillingoverprosciuttoandrolltenderloinclosed.Secureporkwithakitchen
string.6. Heatoliveoilinalargepanovermedium-highheat.Searporkfor2minutesoneach
side,thenplaceinabakingdish.7. Bakefor30minutesoruntilinsideisnolongerpinkandthermometerreads160°F.
1 2
1 2
1 2
1 4
1 2
1 4
1 4
ZucchiniChickenAlfredoThisrecipecallsforchicken,butthezucchiniandAlfredocombinationalsogoes
wellwithshrimp.
Ingredients
Serves4
2largezucchini
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ teaspoonpaprika
⁄ teaspoongarlicpowder
1poundboneless,skinlesschickenthighs
2tablespoonscoconutoil
2tablespoonsbutter
2cupsAlfredoSauce(seerecipeinChapter9)
StockingUponChicken
Chickenthighsareregularlyonsalebecausetheyarelesspopularthanchickenbreasts.Takeadvantageofthesesalesbybuyingseveralpackagesatatimeandfreezingthemforlater.Youcanevencookthechickenbeforefreezingtosavetimewhenmakingrecipesdowntheroad.
1. Cutzucchiniintolongstripsusingvegetablepeelerorspiralizer.Setasideonapapertowelandallowtosweat.
2. Sprinklesalt,blackpepper,paprika,andgarlicpowderoverchickenthighs.Heatcoconutoilinamediumskilletovermediumheatandplacechickeninpan.Cookfor5minutes,flipover,andthencookforanother5minutes,oruntilnolongerpink.
3. Removechickenfromheatwithslottedspoonandchopintolargepieces.4. Addbuttertohotpan.Oncebuttermelts,addzucchiniandsautéuntilsoftenedbut
stillfirm,about5minutes.AddAlfredosauceandchoppedchickentopanandtossuntilcoated.
1 2
1 2
1 4
1 4
PepperoniMeat-ZaFollowingaketogenicdietdoesn’tmeanthatyouhavetogiveuppizzaforgood.Swapoutthecarbohydrate-filledcrustforacrustmadeofmeatandyou’regood
togo.
Ingredients
Serves4
1poundgroundbeef
1largeegg
⁄ teaspoongarlicpowder
⁄ teaspoononionpowder
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1teaspoondriedoregano
⁄ cupgratedParmesancheese
1 ⁄ cupsMarinaraSauce(seerecipeinChapter9)
1 ⁄ cupsshreddedmozzarellacheese
15slicessugar-freepepperoni
1. Preheatovento400°F.2. Inalargemixingbowl,mixmeatandeggtogetheruntilcombined.Addgarlic
powder,onionpowder,salt,pepper,oregano,andParmesancheeseandmix.Pressmeatmixtureintoa9”pieplate,formingapizzacrust.
3. Bakefor20minutesoruntilmeatisnolongerpinkandthermometerreads165°F.Removefromoven.
4. Spreadmarinarasauceevenlyovercookedmeat.Sprinklemozzarellaoversauceandtopwithpepperonislices.Returntoovenandbakeuntilcheeseismeltedandbubbly,about5minutes.
1 2
1 2
1 2
1 2
1 4
1 2
1 2
GroundPorkStir-FryYoucanchangetheflavorprofileofthisrecipebysimplychangingthespicesyou
use.Userosemaryandthymeinsteadofgarlic,onion,andsage.
Ingredients
Serves4
2tablespoonscoconutoil
1mediumyellowonion
3clovesgarlic,minced
1largezucchini
1poundgroundpork
1(10-ounce)bagfreshspinach
1cupchoppedcookedbroccoli
1teaspoongroundsage
1teaspoongranulatedgarlic
1teaspoongranulatedonion
1teaspoonsalt
1teaspoonblackpepper
⁄ teaspoonredpepperflakes(optional)
1largeavocado,diced
TakeItFurther
Thisrecipetastesevenbetterwhenitsitsovernight,astheflavorshavemoretimetodevelop.Makeitfordinnerandheatitupinthemorning—andputafriedeggontoptoincreasethefatandproteincontent.
1. Heatcoconutoilinamediumskilletovermedium-highheat.Addonionandgarlicandsautéuntiltransparent,about5minutes.
2. Addzucchiniandsautéuntilsoft,another3–4minutes.Addgroundporkandsautéuntilnolongerpink.Whenmeatiscooked,addspinachandsautéuntilwilted.Addbroccoli,sage,granulatedgarlic,granulatedonion,salt,blackpepper,andredpepperflakes(ifdesired).Tossmixtureuntilevenlycoveredwithspices.
3. Removefromheatanddivideinto4bowls.Topeachservingwith ⁄ avocado.
1 2
1 4
Bacon-WrappedChickenIfyouwantreallycrispybacon,youcanpartiallycookthebaconbeforewrappingthechicken.Thiswillhelpensurethatthebaconisthoroughlycookedbythetime
thechickenis.
Ingredients
Serves4
1pound(4individual)boneless,skinlesschickenbreasts
1cupcreamcheese,softened
⁄ cupshreddedpepperjackcheese
2tablespoonsdriedchives
⁄ teaspoonsalt
⁄ teaspoonblackpepper
4slicessugar-freebacon
1. Preheatovento400°F.2. Cutapocketintoeachchickenbreastwithasmallparingknife.Setaside.3. Putcreamcheese,pepperjackcheese,chives,salt,andblackpepperinamedium
bowlandmixuntilcombined.4. Filleachchickenbreastwith ⁄ ofcreamcheesemixtureandwrapwith1baconstrip.
Securewithatoothpick.5. Placechickenbreastsinabakingpanandbakefor40minutesoruntilameat
thermometerreads165°F.6. Turnoventobroilandbroilontoprackuntilbaconiscrispy,about5minutes.
1 2
1 4
1 4
1 4
StuffedGreenPeppersYoucanswapthegreenpeppersinthisrecipeforredpeppersoryellowpeppersifyoupreferthetaste,butkeepinmindthatthiswillchangethecarbohydrate
count.
Ingredients
Serves4
4mediumgreenbellpeppers
1tablespoonextra-virginoliveoil
⁄ cupchoppedyellowonion
2clovesgarlic,minced
1poundgroundbeef
4slicescookedsugar-freebacon,diced
1largetomato,diced
2teaspoonsItalianseasoning
⁄ cupMarinaraSauce(seerecipeinChapter9)
⁄ cupshreddedmozzarellacheese
⁄ cupshreddedCheddarcheese
1. Preheatovento375°F.2. Cuttopsoffofbellpeppersandremoveseeds.Setaside.3. Heatoliveoilinalargeskilletovermediumheatandsautéonionandgarlicuntil
transparent,about5minutes.4. Addbeeftoskilletandcookuntilbrowned.Addbacon,tomato,andItalianseasoning
andcombine.Stirinmarinarasauce.5. Stuffeachpepperwith ⁄ ofmeatmixtureandstandpeppersuprightinabakingdish.
Bakefor50minutesoruntilmeatreachesaninternaltemperatureof165°F.6. Turnoventobroilandsprinklecheeseontopofmeatmixture.Broilfor5minutesor
untilcheeseismeltedandbubblyandpeppersstarttochar.Removefromovenandservehot.
1 2
1 4
1 2
1 2
1 4
BunlessBaconBurgersThecombinationofavocadoandHomemadeMayonnaiseinthisrecipeissogoodyouwon’tevenmissthebun.Foranevenmoredecadenttreat,addafriedeggon
top.
Ingredients
Serves4
1pound80/20groundbeef
⁄ cupheavycream
⁄ teaspoonhotpeppersauce
1clovegarlic,minced
3tablespoonschoppedonion
⁄ teaspoonblackpepper
⁄ teaspoonsalt
4slicesAmericancheese
4slicescookedsugar-freebacon
1mediumavocado,sliced
2tablespoonsHomemadeMayonnaise(seerecipeinChapter9)
1. Turnovenontobroil.2. Placebeefinmixingbowlandaddcream,hotsauce,garlic,onion,blackpepper,and
salt.Mixuntilcombined.3. Forminto4pattiesandplaceonabroilingrack.Broilfor4minutesoneachsideor
untilbeefisnolongerpink.4. TopeachburgerwithasliceofAmericancheeseandleaveunderbroilerfor1more
minute.5. Removefromovenandtopeachburgerwith1slicebaconand ⁄ slicedavocado.
Drizzle ⁄ tablespoonmayonnaiseontoeachburger.
1 3
1 8
1 4
1 4
1 4
1 2
Shepherd’sPieThisrecipefreezesverywell,sosaveyourselfsometimebydoublingtherecipeandfreezinghalf.Youcanusethefrozenpiefordinneronanightthatyoudon’t
feellikecooking.
Ingredients
Serves6
2tablespoonscoconutoil
1mediumyellowonion,chopped
3clovesgarlic,minced
2mediumstalkscelery,diced
1mediumzucchini,diced
1 ⁄ poundsgroundlamb
1teaspoondriedrosemary
1teaspoondriedthyme
1teaspoonblackpepper
⁄ teaspoonsalt
⁄ teaspoongarlicpowder
4cupscauliflowerflorets,boiled
⁄ cupheavycream
3tablespoonsbutter
⁄ teaspoongarlicsalt
⁄ cupshreddedCheddarcheese
SomeShepherd’sPieHistory
Shepherd’spie,whichisalsocalledcottagepie,wasfirstdevelopedinanattempttouseupleftovermeat.Traditionalshepherd’spieuseslamb.Whenbeefisusedinsteadoflamb,thesamemealiscalledcottagepie.
1. Preheatovento350°F.
1 2
1 2
1 2
1 4
1 2
3 4
2. Heatcoconutoilinalargeskilletovermedium-highheat.Whenoilishot,addonionsandgarlicandsautéuntiltranslucent,about5minutes.Addceleryandzucchiniandsautéuntilsoft,another5minutes.
3. Addlamb,herbs,spices,andgarlicpowderandcookuntilnolongerpink.Pourlambmixtureintoa9”×13”bakingdish.
4. Putboiledcauliflower,cream,butter,andgarlicsaltinafoodprocessorandprocessuntilsmooth.Pourcauliflowermixtureontopoflamb.Topwithcheese.
5. Bakeuntilcheeseismeltedandpieisbubbly,about25minutes.Allowtocoolfor10minutesbeforeserving.
Chapter9Soups,Dressings,andSauces
BaconCheddarSoupIfyoudon’thaveanimmersionblender,youcanpourthesoupintothepitcherofaregularblenderinstead.Justmakesurethatit’snottoohot,oryoumayhavean
explosivemessonyourhands.
Ingredients
Serves4
4slicesthick-cutsugar-freebacon
1smallonion,chopped
2clovesgarlic,minced
3cupscauliflowerflorets
⁄ teaspoondrymustard
⁄ teaspoonblackpepper
3cupssugar-freechickenbroth
2cupsheavycream
2cupsshreddedCheddarcheese
1tablespoongratedParmesancheese
HomemadeChickenBroth
Youcaneasilymakeyourownchickenbrothbycoveringabout3poundsofchickenboneswithwaterinaslowcookerandlettingitsimmeronlowforatleast12hours.Manycommercialchickenbrothscontainunhealthyingredientsandpreservatives,andwhilehomemadechickenbrothdoesn’tlastaslong,it’sbetterforyou.
1. Cookbaconovermedium-highheatinamediumskilletuntilcrisp,about10minutes.Removebaconfrompan,reservingbacongrease.Returnpantoheat.
2. Placeonionsandgarlicinbacongreaseandsautéuntiltranslucent,3–4minutes.Chopcauliflowerfloretsintosmallpiecesandaddtoonionsandgarlic.Sautéuntiltender,7–10minutes.Adddrymustardandblackpepperandstir.
3. Transferonions,garlic,cauliflower,andbacongreasetoalargestockpot.Addchickenbrothandheavycream.
4. Stirallingredientstogetherandbringtoaboilovermediumheat.Oncemixturebeginstoboil,reduceheattoasimmer.
1 2
1 2
5. Insertanimmersionblenderintothesoupandblenduntilcreamy.AddCheddarcheeseandParmesancheeseandstiruntilmelted.
6. Dicebaconandstirintosoup.Servehot.
ChilledSpicyAvocadoSoupMakethisasatisfyingvegetarianrecipebyusingvegetablebrothinplaceofthe
chickenbroth.
Ingredients
Serves6
2tablespoonsoliveoil
2clovesgarlic,minced
1smallwhiteonion,diced
⁄ jalapeño,minced
3largeavocados,chopped
3cupssugar-freechickenbroth
⁄ teaspoonblackpepper
⁄ cupfreshlemonjuice
2cupsfull-fatcoconutcream
1. Heatoliveoilinasmallskillet.Whenoilishot,addgarlic,onion,andjalapeñoandsautéuntilsoftened,3–4minutes.Removefromheatandallowtocool.
2. Addchoppedavocadostoablenderwithchickenbroth,blackpepper,lemonjuice,coconutcream,andonionandgarlicmixture.Blenduntilsmooth
3. Refrigerateuntilchilled,about4hours.Servecool.
1 2
3 4
1 4
CreamyBroccoliSoupThecreamynuttyflavorofthecoconutmilkinthisrecipecomplementsthe
broccolinicely,butifyoudon’tlikethecoconutflavor,youcanuseheavycreaminstead.
Ingredients
Serves6
2tablespoonsbutter
2stalkscelery,diced
1mediumonion,diced
6cupsbroccoliflorets
⁄ teaspoonsalt
⁄ teaspoonblackpepper
4cupssugar-freechickenbroth
2cupsfull-fatcannedcoconutmilk
BeChoosywithDairy
Heavycream,cheese,andbutterarestaplesonaketogenicdiet,butsomedairyproductsarefilledwithhormones.Choosegrass-fedbutter,rawcheese,andorganicheavycreamwheneverpossible.
1. Heatbutterovermedium-highheatinalargestockpot.Addceleryandonionandsautéuntiltranslucent,3–4minutes.
2. Addbroccoliflorets,salt,pepper,andchickenbrothandbringtoasimmer.Allowtosimmeruntilbroccoliisforktender,about10minutes.
3. Addcoconutmilkandblendwithanimmersionblenderuntilsoupissmoothandcreamy.Servehot.
1 2
1 2
PumpkinCreamSoupInsteadofusingcinnamon,nutmeg,andgingerinthisrecipe,youcanusejust
overateaspoonofpumpkinpiespice.
Ingredients
Serves6
2tablespoonscoconutoil
2tablespoonsbutter
⁄ cupdicedonion
2clovesgarlic,minced
3cupssugar-freechickenbroth
1 ⁄ cupspumpkinpurée
⁄ teaspoongroundcinnamon
⁄ teaspoongroundnutmeg
⁄ teaspoongroundginger
⁄ teaspoonsalt
⁄ teaspoonblackpepper
3cupsfull-fatcannedcoconutmilk
1. Heatcoconutoilandbutterinastockpotovermediumhighheat.Whenoilandbutterarehot,addonionsandgarlicandsautéuntiltranslucent,3–4minutes.
2. Addchickenbroth,pumpkinpurée,cinnamon,nutmeg,ginger,salt,andpepperandstiruntilcombined.
3. Submergeanimmersionblenderintosoupandblenduntilsmoothandcreamy.Allowtosimmerfor20minutes.
4. Stirincoconutmilk.Servehot.
1 4
1 2
1 2
1 2
1 8
1 4
1 4
ChickenSoupInsteadofcannedchicken,youcanusethemeatfromaprecookedrotisserie
chickenorpoachacoupleofchickenbreastsandthenshredthem.
Ingredients
Serves6
2tablespoonsoliveoil
3clovesgarlic,minced
1mediumonion,diced
2stalkscelery,diced
4ouncescreamcheese
⁄ cupheavycream
1(28.5-ounce)canshreddedchickenbreast
6cupssugar-freechickenbroth
1teaspoondriedoregano
2teaspoonsItalianseasoning
2bayleaves
⁄ cupchoppedfreshparsley
1. Heatoliveoilinalargestockpotovermedium-highheat.Whenoilishot,addgarlicandonionsandsautéuntiltranslucent,3–4minutes.Addceleryandsautéuntilsoft,about4minutes.
2. Addcreamcheeseandheavycreamtopanandstiruntilcreamcheeseismelted.3. Addremainingingredientsandbringtoaboil.Oncethesoupstartsboiling,reduce
heatandallowtosimmerfor25minutes.Servehot.
3 4
1 4
MarinaraSauceBecausethisrecipefreezeswell,youcansaveyourselfsometimedowntheroad
bymakingadoublebatchandfreezingwhatyoudon’tuseforlater.
Ingredients
Makes8cups(Serves16)
2tablespoonsbutter
1smallyellowonion,minced
4clovesgarlic,minced
2(28-ounce)canscrushedtomatoes
1(14-ounce)cansugar-freetomatosauce
⁄ cupextra-virginoliveoil
⁄ cupredwinevinegar
2tablespoonsItalianseasoning
⁄ cupchoppedfreshparsley
⁄ teaspoonsalt
⁄ teaspoonblackpepper
LetItSitforaBit
Tomato-basedmealstendtodevelopbetterflavorsaftertheysitforadayortwo.Formaximumflavor,makethissauceacoupleofdaysbeforeyouneedtouseitandstoreitintherefrigerator.
1. Heatbutterinalargestockpotovermedium-highheat.Addonionsandgarlicandsautéuntilbrowned,about5minutes.
2. Addcrushedtomatoes,tomatosauce,oliveoil,redwinevinegar,andseasonings.Stirandbringtoasimmer.
3. Simmerfor45minutes,stirringoccasionally.4. Serveimmediatelyorstoreintherefrigeratorinairtightcontainer.
1 4
1 4
1 4
3 4
1 2
HomemadeMayonnaiseYoucanuseoliveoilinthisrecipeinplaceofavocadooil.Ifyoupreferamildertaste,optforextra-lightoliveoil.Ifyoulikemayonnaisewithastrongoliveoil
flavor,goforextra-virgin.
Ingredients
Makes1 ⁄ cups(Serves10)
1largeegg,roomtemperature
Juicefrom ⁄ lemon,roomtemperature
⁄ teaspoondrymustard
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1cupavocadooil
CreatinganEmulsion
Mayonnaiseismadebycreatinganemulsion,oramixtureofoilandwater(fromtheeggs).Asyouknow,oilandwaterdonotmixeasily,soit’simportanttolettheeggsandlemonjuicereachroomtemperaturebeforepreparingthisrecipe.Ifyoudon’t,theemulsionmayfailandyou’llbeleftwitharunnymess.
1. Combineeggandlemonjuiceinanarrowcontainerandletsitfor30minutes.2. Adddrymustard,salt,pepper,andavocadooil.Insertanimmersionblenderinto
mixtureuntilithitsthebottomofthecontainer.3. Turntheblenderonandblendfor30seconds.Asthemixturestartstoemulsify,pull
theblenderoutofthemixtureslightlytomixintheoilonthetop.4. Transfertoatightlysealedcontainerandstoreintherefrigerator.
1 4
1 2
1 2
1 2
1 4
GarlicAioliThisrecipecallsforrawgarlic,butifyouprefer,youcansautéthegarlicina
skilletwithasmallamountofoliveoilbeforemixing.
Ingredients
Makes1cup(Serves8)
1cupHomemadeMayonnaise(seerecipeinthischapter)
4clovesgarlic,minced
3tablespoonsoliveoil
2tablespoonsfreshlemonjuice
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1. Mixallingredientstogetherinasmallbowluntilsmooth.2. Coverandrefrigeratebeforeserving.
1 2
1 4
HollandaiseSauceIfyouprefernottousethemicrowave,youcanheatupthebutterinasaucepan
overlowheatandthenaddittotheblender.
Ingredients
Makes1cup(Serves4)
8largeeggyolks
⁄ teaspoonsalt
2tablespoonsfreshlemonjuice
1cupunsaltedbutter
ReduceWaste
Insteadofthrowingouttheeggwhitesthatyoudon’tuseinthisrecipe,scramblethemupwithsomewholeeggsandusetheminaquicheormaketheBacon-WrappedEggCupsfoundinChapter6.
1. Puteggyolks,salt,andlemonjuiceinablenderandblenduntilsmooth.Putbutterinamicrowave-safedishandmicrowaveuntilmeltedandhot,about45–60seconds.
2. Witheggyolkmixtureinblender,turnblenderonlowspeedandslowlypourinthebutter.Thesaucewillthicken.
1 4
AlfredoSauceYoucanreplacetheheavycreaminthisrecipewith1cupfull-fatcannedcoconut
milk,orusehalfheavycreamandhalfcoconutmilk.
Ingredients
Makes1 ⁄ cups(Serves5)
⁄ cupbutter
1cupheavycream
3tablespoonsgratedAsiagocheese
3tablespoonsgratedParmesancheese
⁄ teaspoongranulatedgarlic
⁄ teaspoongroundnutmeg
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1. Meltbutterinamediumsaucepanovermediumheat.Addheavycreamandwhiskfor2minutes.AddAsiagocheeseandParmesancheeseandwhiskuntilmelted.Continuetocookforabout5minutes,allowingmixturetosimmer.
2. Stiringarlic,nutmeg,salt,andpepper.Removefromheatandserveimmediately.
1 2
1 2
1 2
1 4
1 4
1 4
AvocadoBasilCreamSauceMakethisrecipeonlywhenyouplantouseitrightaway.Ifyouletitsit,the
avocadotendstoseparatefromthemilkandcream.
Ingredients
Makes1 ⁄ cups(12Servings)
1largeavocado
⁄ cupfull-fatcannedcoconutmilk
⁄ cupheavycream
1 ⁄ tablespoonslemonjuice
⁄ cupchoppedfreshbasil
⁄ teaspoonsalt
⁄ teaspoonblackpepper
ANoteonHerbs
Youcansubstitutedriedherbsfortheirfreshcounterparts,butkeepinmindthatdriedherbsaremoreconcentratedsotheyhaveastrongerflavor.Ifyouchoosetousedriedherbsinsteadoffresh,useonly /ofthefreshamount.Forexample,iftherecipecallsfor3tablespoonsoffreshherbs,useonly1tablespoonofdriedherbs.
Putallingredientsinafoodprocessororblenderandprocessuntilsmooth.
1 2
1 2
1 2
1 2
1 4
1 2
1 4
1 3
BlueCheeseDressingThedressingwillthickenasitcools.Youcanthinitoutbyaddingalittlemore
whitewinevinegarwhenyoutakeitoutofthefridge.
Ingredients
Makes1 ⁄ cups(12servings)
⁄ cupHomemadeMayonnaise(seerecipeinthischapter)
⁄ cupsourcream
⁄ cupheavycream
1tablespoonwhitewinevinegar
⁄ teaspoongarlicpowder
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ cupbluecheesecrumbles
Putmayonnaise,sourcream,heavycream,andwhitewinevinegarinasmallbowlandwhiskuntilsmooth.Stiringarlicpowder,salt,andpepper.Foldinbluecheesecrumbles.Refrigerateforatleast30minutesbeforeserving.
1 2
1 3
1 3
1 3
1 8
1 4
1 4
1 3
RanchDressingYoucaneasilyaddthisdressingtosalads,deliroll-ups,andchickendishesfora
quickboostinfatcontent.
Ingredients
Makes1 ⁄ cups(12servings)
1cupHomemadeMayonnaise(seerecipeinthischapter)
⁄ cupsourcream
⁄ teaspoonwhitevinegar
⁄ cupchoppedfreshparsley
2tablespoonschoppedfreshdill
⁄ teaspoondriedchives
⁄ teaspoongarlicpowder
⁄ teaspoononionpowder
⁄ teaspoonsalt
⁄ teaspoonblackpepper
Putallingredientsinamixingbowlandwhiskuntilsmooth.Coverandrefrigerateforatleast30minutesbeforeserving.
1 2
1 2
1 2
1 4
1 2
1 4
1 4
1 8
1 8
AvocadoItalianDressingYoucanmakethismoreofatraditionalItaliandressingbyusinglightoliveoilinplaceofavocado.GiveitanAsiankickbyusingtoastedsesameoilinstead.
Ingredients
Makes1 ⁄ cups(Serves12)
1cupavocadooil
⁄ cupwhitewinevinegar
3tablespoonswater
1teaspoongarlicsalt
1teaspoononionpowder
2teaspoonsdriedoregano
⁄ teaspoondriedbasil
1teaspoondriedparsley
1teaspoonsalt
1teaspoonblackpepper
StoringItSafely
Youcansafelystorethisdressingatroomtemperatureforseveralweeks.Putitinasealable,leakproofcontainersothatyoucanshakeitvigorouslytorecombineingredientsbeforeeachuse.
1. Whiskallingredientstogetherinabowluntilcombined.2. Serveimmediately,orstoreatroomtemperatureandshakeormixwellbefore
serving.
1 2
1 4
1 2
Chapter10Salads
BLTSaladThecombinationofflavorsinthisbacon,lettuce,andtomatosaladissodelicious
thatyouwon’tevenmissthebread.
Ingredients
Serves4
1poundsugar-freebacon
2largetomatoes,diced
1headromainelettuce
2largeavocados,diced
⁄ cupHomemadeMayonnaise(seerecipeinChapter9)
1tablespoonwhitevinegar
LetitSit
Youcaneatthissaladassoonasit’schilled,oryoucanletitsitforafewhoursorovernighttolettheflavorsdevelop.Ifyouchoosetoletitsitovernight,leavethelettuceoutandadditwhenyou’rereadytoeatsothatitstayscrunchy.
1. Cookbaconovermedium-highheatinalargeskilletuntilcrisp,about10minutes.Removefromheat,allowtocool,andthenroughlychopandputinamediummixingbowl.
2. Roughlychopromainelettuce.Addlettuce,tomatoes,andavocadotobaconandtossuntilcombined.
3. Inaseparatebowl,combinemayonnaiseandwhitevinegar.Pourmayonnaisemixtureoverbaconmixtureandtosstocoat.Refrigerateuntilchilled,about30minutes.Servechilled.
1 2
BaconSpinachSaladwithCreamyRanchDressingYoucanuseanyhigh-fatdressingonthisbaconspinachsalad,butthedillintheranchaddsaniceflavorprofile.Kickthefatupanotchbyaddingsomeavocado
totheranchdressingandblendinguntilsmooth.
Ingredients
Serves4
1(10-ounce)bagbabyspinach
4largehard-boiledeggs,peeled
8slicessugar-freebacon,cooked
1cupbluecheesecrumbles
/ cupRanchDressing(seerecipeinChapter9)
EggstoGo
Hard-boiledeggsareastapleontheketogenicdiet.Boilonetotwodozenatatimeandstoretheminyourrefrigeratorsoyoucanusethemonallyoursalads.Becausetheyaresoportable,hard-boiledeggsalsomakeagreatketogenicdietsnack.
1. Putbabyspinachinalargemixingbowl.2. Roughlychophard-boiledeggsandbaconandtosswithspinach.Addbluecheese
crumbles.3. Topwithranchdressingandtosssaladtogether.Serveimmediately.
1 2
CobbSaladThiscobbsaladisloadedwithflavorandhealthyfats.Switchitupalittlebitbyusingbluecheesecrumblesinsteadoffetaandswappingouttheranchdressing
forsomehomemadebluecheese.
Ingredients
Serves4
8cupschoppedromainelettuce
16cherrytomatoes
1cupdicedsugar-freeham
4largehard-boiledeggs,sliced
2largeavocados,diced
1cupfetacheesecrumbles
4slicescookedsugar-freebacon,crumbled
/ cupRanchDressing(seerecipeinChapter9)
1. Chopromainelettuceandputinalargebowl.Cutcherrytomatoesinhalflengthwiseandputontopoflettuce.Addham,eggs,avocados,fetacheese,andcrumbledbacon.Tosstodistribute.
2. Topwithranchdressingandtossuntilcoated.Serveimmediately.
1 2
MonkeySaladTraditionalmonkeysaladusesslicedbananasasabase,andthat’swherethe“monkey”namecomesfrom.Becausebananasarehighincarbohydrates,this
versionleavesthemout,buttheflavorissogoodyouwon’tmissthem.
Ingredients
Serves4
2tablespoonsbutter
⁄ cupunsweetenedcoconutflakes
⁄ cupraw,unsaltedcashews
⁄ cupraw,unsaltedalmonds
⁄ cup90%darkchocolateshavings
SweetTreat
Monkeysaladistheperfectsweetandsatisfyingtreat.It’sloadedwithhealthyfatsthathelpkeepyoufullbetweenmeals,andit’ssoeasytotakeonthego.
1. Meltbutterinamediumskilletovermediumheat.Addcoconutflakesandsautéuntillightlybrowned,3–4minutes.
2. Addcashewsandalmondsandsautéfor2minutes.Removefromheatandsprinklewithdarkchocolateshavings.Serveimmediately.
1 2
1 2
1 2
1 4
TacoSaladBeingonaketogenicdietdoesn’tmeanyouhavetoskiptaconight.Ditchtheshellsforthissaladandgetthesamedelicioustacoflavorwithoutagreatblood
sugarspike.
Ingredients
Serves4
2tablespoonsbutter
1poundgroundbeef
1mediumyellowonion,diced
1(1-ounce)packagesugar-freetacoseasoning
1headromainelettuce,chopped
1cupdicedtomatoes
1 ⁄ cupsshreddedCheddarcheese
⁄ cupRanchDressing(seerecipeinChapter9)
⁄ cupsalsa
⁄ cupsourcream
⁄ cupslicedblackolives
MakeYourOwnSpice
Insteadofusingapreparedtacoseasoningmix,whichoftencontainssugar,artificialingredients,andpreservatives,makeyourown.Simplycombineabout1tablespoonofchilipowderwithabout1teaspoonofcuminandabout ⁄ teaspoonofonionpowder,garlicpowder,oregano,salt,andpepper.Youcanadjusttheseproportionstoyourtasteoraddsomeredpepperflakesforalittlekick.
1. Heatbutterinalargeskilletovermedium-highheat.Addbeefandonionsandcooktogetheruntilbeefisnolongerpink.Addtacoseasoningtomixtureandstiruntilevenlycombined.Removefromheatandallowtocool.
2. Putchoppedlettuceinalargemixingbowl.Addtomatoes,Cheddarcheese,beefmixture,andranchdressingandtossuntilcombined.
3. Divideupinto4bowlsandtopeachbowlwith ⁄ cupofsalsa, ⁄ cupofsourcream,and ⁄ cupofslicedolives.
1 2
1 2
1 2
1 2
1 2
1 4
1 8 1 8
1 8
SalmonandAvocadoSaladInsteadofservingthisasasalad,youcanalsospreadthecreamcheesemixture
oneachpieceofsmokedsalmonandrollitup.
Ingredients
Serves2
⁄ cupcreamcheese,softened
2tablespoonsextra-virginoliveoil
⁄ teaspoonsalt
2teaspoonslemonjuice
8ouncessmokedsalmon
2largeavocados,cubed
1. Putcreamcheese,oliveoil,salt,andlemonjuiceinafoodprocessororblenderandprocessuntilsmooth.
2. Inamediumbowl,addsmokedsalmontoavocadoandtossincreamcheesedressing.Refrigerateuntilchilled,30minutestoanhour.Servechilled.
1 4
1 8
SpinachandProsciuttoSaladTheunsaltedcashewsinthisrecipehelpsatisfythatcravingforsomething
crunchywhenyou’reeatingasalad.Asabonus,theytastegreatwithavocado.
Ingredients
Serves4
8cupsbabyspinach
12ouncesprosciutto
2largeavocados,diced
⁄ cupdicedredonion
⁄ cupchoppedraw,unsaltedcashews
⁄ cupAvocadoItalianDressing(seerecipeinChapter9)
BeChoosywithNuts
Whenbuyingnuts,optforraw,unsaltedvarietiesratherthanroasted,salted,orsugaredversions.Rawnutsgenerallycontainnoaddedingredients,whileroasted,flavorednutscancontainunhealthyoilsandsugar.
1. Putspinachinalargemixingbowl.Diceprosciuttoandputontopofspinach.Putdicedavocado,redonion,andchoppedcashewsontopofspinach.
2. Adddressingtosaladandtosstocoat.Serveimmediately.
1 2
1 2
1 2
GorgonzolaSteakSaladThecombinationofGorgonzolacrumblesandbluecheesedressingmakesthis
saladtastelikeadecadenttreat.
Ingredients
Serves4
3tablespoonsoliveoil
1poundsirloinsteak
1teaspoonsalt
1teaspoonblackpepper
8cupsmixedgreens
4largehard-boiledeggs,chopped
1cupcrumbledGorgonzolacheese
⁄ cupBlueCheeseDressing(seerecipeinChapter9)
1. Heatoliveoilinalargeskilletovermedium-highheat.Whileoilisheating,rubsteakwithsaltandpepper.Placesteakinhotskilletandcookuntildesireddoneness,about4minutesoneachsideformedium-rare,7minutesoneachsideformedium,and9minutesoneachsideforwell-done.Setasideandletrestfor10minutes.
2. Putmixedgreensinalargemixingbowlandtopwithhard-boiledeggsandcrumbledGorgonzolacheese.
3. Slicesteakintothinstripsandputontopofgreens.Adddressingandtossuntilcoated.Serveimmediately.
1 2
CheeseburgerSaladWhenyoueatthissalad,yougetalltheflavorsofacheeseburgerwithoutthe
insulin-andglucose-spikingbun.
Ingredients
Serves4
1poundgroundbeef
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ cupsugar-freeketchup
1tablespoonyellowmustard
1teaspoonspicybrownmustard
1headromainelettuce
1mediumredonion,chopped
2mediumtomatoes,diced
4dillpicklespears,cubed
1cupshreddedCheddarcheese
⁄ cupHomemadeMayonnaise(seerecipeinChapter9)
1tablespoonwhiteorapplecidervinegar
1. Browngroundbeefinmediumskilletovermediumheat.Oncebeefisbrowned,addsalt,pepper,ketchup,yellowmustard,andspicymustard.Stiruntilcombined.Removefromheatandsetaside.
2. Chopromainelettuceandputintoalargemixingbowl.Topwithonions,tomatoes,pickles,shreddedcheese,andbeef.
3. Inaseparatebowl,combinemayonnaisewithvinegarandstiruntilsmooth.Drizzleoversaladandtosstocoat.Serveimmediately.
1 2
1 4
1 3
1 2
SpinachandTunaSaladYoucanswapoutthetunaforchickeninthisspinachandtunasaladoraddhard-
boiledeggsforsomevariationsintaste.Makeitspicybyaddingapinchofcayennepepper.
Ingredients
Serves2
2(5-ounce)canstuna
2stalkscelery,diced
⁄ cupHomemadeMayonnaise(seerecipeinChapter9)
4cupsspinach
4slicescookedsugar-freebacon,crumbled
1largeavocado,diced
2tablespoonsextra-virginoliveoil
Freshlygroundblackpepper
MercuryConcerns
Ifyou’reconcernedaboutthemercuryintuna,keepinmindthatadultscansafelyeat18–24ouncesoftunapermonthwithoutasignificantamountofmercurygettingintotheirsystems.Ifyou’dlike,swapoutthetunaforcannedsalmon.Cannedsalmonishigherinomega-3fattyacidsandcontainsnomercury.
1. Combinetuna,celery,andmayonnaiseinasmallbowlandmixuntilcombined.2. Inalargebowl,mixspinach,baconcrumbles,andavocado.Topwithtunamixture,
drizzlewitholiveoil,andaddfreshlygroundblackpepper(ifdesired).Serveimmediately.
1 4
AvocadoEggSaladInsteadofmashingtheavocadointothesaladalongwiththemayonnaise,you
cancutitupitbigchunksandtossittocoverwithmayonnaise.
Ingredients
Serves4
6largehard-boiledeggs
⁄ cupHomemadeMayonnaise(seerecipeinChapter9)
⁄ avocado,chopped
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ teaspooncrushedredpepper(optional)
1. Peeleggsandputintoamediummixingbowl.Masheggswithafork.2. Addmayonnaiseandavocadoandcontinuetomashwithaforkuntilcombined.Stir
insalt,blackpepper,andredpepper,ifdesired.
1 4
1 2
1 2
1 4
1 8
Spinach,Feta,andAppleSaladGrannySmithapplestendtobelowerinsugarthansweetervarietiessuchas
PinkLadyorRedDelicious.Ifyouhavesomecarbohydratestospareandwantabitofasweetertaste,swaptheGrannySmithappleforanotherappleofyour
choice.
Ingredients
Serves2
4cupsbabyspinach
8ouncescookedchicken,cubed
⁄ cupchoppedredonion
⁄ cupcrumbledfetacheese
⁄ smallGrannySmithapple,diced
⁄ cuptoastedpinenuts
⁄ cupRanchDressing(seerecipeinChapter9)
AnAppleaDay
Applesarerichinquercetinandotherflavonoidsthatslowdigestionandhelppreventarapidspikeinbloodsugarlevels.Onecupofchoppedapplescontains17gramsofcarbohydrates,13ofwhichcomefromnaturalsugars.
Combineallingredientsinabowlandtosstocoat.Serveimmediately.
1 2
1 2
1 2
1 2
1 4
ChefSaladMeatandcheesearethebasisofachefsalad.AlthoughthisrecipecallsforhamandturkeyandSwissandCheddar,youcanuseanycombinationyou’dlike.Try
addingroastbeefandsomepepperjackforalittlekick.
Ingredients
Serves4
8cupschoppedromainelettuce
1cupdicedsugar-freeham
1cupdicedturkey
1cupcubedSwisscheese
1cupcubedCheddarcheese
4largehard-boiledeggs,sliced
⁄ cupcrumbledsugar-freebacon
⁄ cupRanchDressing(seerecipeinChapter9)orBlueCheeseDressing(seerecipeinChapter9)
Combineallingredientsinalargebowlandtosstocombine.Serveimmediately.
1 2
1 2
KaleandSalmonSaladBabykaleisnotastoughasregularkale,andithasamildertaste,too.Ifyou’re
notabigkalelover,trybabykalebeforeknockingitcompletely.
Ingredients
Serves2
6tablespoonsoliveoil,divided
2clovesgarlic,minced
8ouncessalmonfillet
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1tablespoonlemonjuice
4cupschoppedbabykale
1largeavocado,diced
2tablespoonspinenuts
2tablespoonsapplecidervinegar
1. Heat2tablespoonsoliveoilinalargeskilletovermediumheat.Addgarlicandsautéfor3minutes.
2. Sprinklesaltandpepperoversalmonandaddtohotpan.Cookfor4minutesoneachsideoruntilfishflakeseasilywithafork.Drizzlelemonjuiceontop.Removefromheat.
3. Dividekalebetweentwoplatesandtopeachplatewith ⁄ avocado,1tablespoonpinenuts,and4ouncessalmon.
4. Inaseparatebowl,combineremaining4tablespoonsoliveoilandapplecidervinegar.Pourhalfofmixtureovereachplate.
1 2
1 4
1 2
BaconandBroccoliSaladThelongerthisrecipesits,thebetteritgets,somakeitthedaybeforeyouplanto
eatitformaximumflavor.
Ingredients
Serves4
6cupsbroccoliflorets
8slicescookedsugar-freebacon,crumbled
8ouncessharpCheddar,cubed
1largeavocado,diced
1cupHomemadeMayonnaise(seerecipeinChapter9)
2tablespoonswhitevinegar
⁄ teaspoonsalt
⁄ teaspoonblackpepper
GoRaw
Broccolicontainsahighamountofsulforaphane,acompoundthathelpsstimulatedetoxificationandmayhelpreducetheriskforcertaintypesofcancers.AccordingtoareportintheJournalofAgriculturalandFoodChemistry,rawbroccoliprovidesmoresulforaphanethancookedbroccoli,becausethecookingprocessbindsthecompounds,makingitlessaccessible.
1. Combinerawbroccoli,bacon,Cheddarcheese,andavocadoinalargebowl.2. Inasmallbowl,combinemayonnaise,vinegar,salt,andpepperandstiruntil
combined.Pourdressingoverbroccolimixtureandtosstocoat.Refrigerateuntilchilled,about30minutes.Servechilled.
1 4
1 4
Chapter11SideDishes
MashedCauliflowerYoucanaddmorebutterorcheesetothisrecipeifyouneedtoincreasethefat
contentsoyoucanhityourfatgoalsfortheday.
Ingredients
Serves6
1largeheadcauliflower
1cupfull-fatcannedcoconutmilk
⁄ cupcreamcheese,softened
⁄ cupbutter
⁄ teaspoongarlicsalt
⁄ teaspoonsalt
⁄ teaspoonblackpepper
SmoothOperator
Usingafoodprocessorwillmakethismashedcauliflowerperfectlysmoothandcreamy.Ifyoupreferachunkierversion,useahandheldmixerinsteadandstopbeatingwhenthecauliflowerhasreacheditsdesiredconsistency.
1. Breakcauliflowerintofloretsandsteaminadoubleboileruntilforktender,about8minutes.
2. Removefromheatandtransfertoafoodprocessor.Addremainingingredientsandprocessuntilsmooth.
1 2
1 4
1 2
1 2
1 2
Bacon-WrappedAsparagusDon’tletthesimplicityofthisrecipefoolyou.Thesebacon-wrappedasparagus
stalksarealwaysacrowdpleaser.
Ingredients
Serves4
12asparagusspears,endstrimmed
6slicessugar-freebacon
HelpInsulinwithAsparagus
Asparagusisloadedwithchromium,atracemineralthatenhancestheactivityofinsulin,helpingthehormonedeliverglucosemoreefficientlyfromthebloodstreamintoyourcells.
1. Cuteachstripofbaconinhalflengthwise.2. Wrapapieceofbaconaroundeachasparagusspearandsecureinplacewitha
toothpick.3. Grillovermediumheatfor10minutes,oruntilbaconiscrisp,turningeachspear
overhalfwaythroughcookingtime.
CreamedBrusselsSproutsForacheesier,gooiersidedish,add ⁄ cupofshreddedCheddarcheesetothese
Brusselssproutsbeforeyousprinkleontheporkrinds.
Ingredients
Serves4
5tablespoonsbutter,divided
2clovesgarlic,minced
2cupsslicedBrusselssprouts
⁄ cupheavycream
2tablespoonsgratedParmesancheese
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ cupcrushedporkrinds
1. Preheatovento350°F.2. Heat2tablespoonsbutterinamediumskilletovermedium-highheat.Addgarlicand
sautéfor3minutes.AddBrusselssproutsandcontinuetosautéuntilBrusselssproutsareforktender,about5minutes.
3. TransferBrusselssprouts,garlic,andmeltedbuttertoa9”×9”bakingdish.Addcream,Parmesancheese,salt,andpepper.SprinkleporkrindsevenlyoverthetopofBrusselssproutsandtopwithremainingbutter.
4. Coverandbakefor30minutes.Servehot.
1 2
3 4
1 4
1 4
1 2
TurnipFriesTurnipsareoftenoverlookedatthesupermarket,buttheymakeagreatalternative
tocarbohydrate-loadedpotatoeswhenmakingfries.
Ingredients
Serves2
2largeturnips,peeledandcutinto2”sticks
2tablespoonsoliveoil
4tablespoonsgratedParmesancheese
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ teaspoonchilipowder(optional)
DetoxwithTurnips
PlinytheElder,aRomanphilosopher,consideredturnipstobeoneofthemostimportantfoodsofhistime.Turnipsarecruciferousvegetablesthatarehighinantioxidantsandcontainplantcompoundscalledglucosinolatesthathelptheliverprocesstoxins.
1. Preheatovento425°F.2. Placeturnipsticksonfoil-linedbakingpan.Sprinkleoliveoil,Parmesancheese,salt,
pepper,andchilipowder(ifdesired)overturnipsandtosstocoat.3. Spreadoutinasinglelayer.Bakeintheovenfor15minutes,flipfriesover,andthen
bakeforanother15minutes.Servewarm.
1 4
1 4
1 4
FriedCauliflower“Rice”Whenshreddingthecauliflower,processitjustenoughtocreaterice-likepieces,butnotsomuchthatitbeginstoblendtogether.Ifyouprocessittoolong,itwill
turnintomashedcauliflower.
Ingredients
Serves6
1largeheadcauliflower(about6cups)
2tablespoonsbutter
2tablespoonssesameoil
4clovesgarlic,minced
2greenonions,chopped
2tablespoonscoconutaminos
⁄ teaspoongarlicsalt
3largeeggs,beaten
1largeavocado,sliced
SkiptheSoy
Coconutaminossauceisasoy-freeseasoningalternativemadefromthesapofcoconutblossomsthatyoucanuseinplaceofsoysauceinanyofyourrecipes.Thereisabsolutelynococonutflavor—ittastesjustlikesoysauce,butunlikesoysauce,whichishighlyprocessedandmostlikelycontainsGMOs,coconutaminosisGMO-freeandcontains17aminoacids,vitamins,andminerals.
1. Breakcauliflowerintofloretsandputthroughafoodprocessorusinggratingattachment.
2. Inalargewokorskillet,heatbutterandsesameoil.Addmincedgarlicandsautéfor3minutesonmediumheat.
3. Addcauliflowerandsautéforanother5minutes,stirringfrequently,untilcauliflowerissoftened.Addgreenonions,coconutaminos,garlicsalt,andeggsandtossuntileggsarecooked.
4. Topwithslicedavocado.
1 2
RoastedBroccoliwithParmesanIfyoulikeyourbroccolislightlycharred,broilitforafewminutesbeforeyoutakeit
outoftheoven.
Ingredients
Serves6
1largeheadbroccoli
2tablespoonsoliveoil
2clovesgarlic,minced
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ cupgratedParmesancheese
Pre-DigestedProtein
Parmesancheeseisagedsolongthattheproteinsinitstarttobreakdownbeforeitevenhitsyourdigestivesystem.MuchoftheproteininParmesancheesehasalreadybeenbrokendownintopeptidesandfreeaminoacidsbeforeyoueatit.Thismakesdigestioneasieronyou.
1. Preheatovento425°F.2. Cutbroccoliintobite-sizedpiecesandputontoafoil-linedbakingsheet.3. Drizzleoliveoilontopofbroccoli,addgarlic,salt,andpepper,andtosstocoat.4. Spreadoutinasinglelayerandbakefor20minutes,oruntilbroccoliistender.Add
Parmesancheeseandbakefor5moreminutes,oruntilcheeseismelted.
1 4
1 4
1 4
Bacon-FriedCabbageCabbagecomesinseveralvarietiesincludinggreen,red,andnapa.Forthis
recipe,youcanuseanytypeofcabbageyouwant.Cabbagenewbiesmaywanttogoforgreencabbage,whichismilderinflavor.
Ingredients
Serves4
8slicessugar-freebacon
4cupschoppedcabbage
⁄ cupchoppedyellowonion
1teaspoongarlicpowder
1teaspoonblackpepper
⁄ teaspoonsalt
1. Frybaconinalargeskilletovermedium-highheatuntilcrispy,about10minutes.Removebaconfromheatandsetaside.Allowtocool,thenroughlychop.
2. Addchoppedcabbageandchoppedoniontohotbaconfatandsautéuntilcabbageistender,about8minutes.Addgarlicpowder,blackpepper,salt,andchoppedbacontocabbageandtosstocombine.
1 4
1 2
AvocadoandCilantroSaladThecilantrointhisrecipeimpartsacleanflavorthatgivesthisdishawonderful
Mexicanquality.
Ingredients
Serves4
4mediumavocados,diced
⁄ cupchoppedcilantro
2tablespoonslemonjuice
2tablespoonsavocadooilorextra-virginoliveoil
⁄ smallwhiteonion,slicedthinly
⁄ cupcrumbledfetacheese
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ cupslicedpickledjalapeñopeppers(optional)
GetCleanwithCilantro
Cilantroishighlynotedforitsabilitytoactasanaturalcleansingagent.Thechemicalcompoundsincilantrobindtotoxicmetalssuchasmercuryandhelpremovethemfromthebody.Cilantroalsoactsasastrongantioxidantandmayreducetheriskofheartdisease.
Combineallingredientsinabowlandtosstocoat.
1 2
1 2
1 2
1 2
1 2
1 8
ButteryGarlicSpinachThisrecipecallsforfrozenspinach,butyoucanusefreshspinachinitsplaceifyouprefer.Justthoroughlycleanandchoptheleavesbeforestartingtherecipe.
Ingredients
Serves4
3tablespoonsbutter
2clovesgarlic,minced
1(10-ounce)packagefrozenspinach,thawed
⁄ teaspoongarlicsalt
⁄ teaspoonblackpepper
Heatbutterinaskilletovermedium-highheat.Addgarlicandsautéfor3minutes.Addspinachandstiruntilwilted.Tosswithgarlicsaltandblackpepper.
1 4
1 4
ColeSlawYoucanaddthiscoleslawtoanymealtoquicklyincreaseitsfatcontent.Cole
slawgoesespeciallywellwithbunlessburgers.
Ingredients
Serves8
⁄ cupHomemadeMayonnaise(seerecipeinChapter9)
⁄ cupsourcream
2tablespoonswhitevinegar
1teaspooncelerysalt
⁄ teaspoonblackpepper
2tablespoonsgranulatederythritol
1largeheadgreencabbage,shredded
2tablespoonschoppedyellowonion
1. Combinemayonnaise,sourcream,vinegar,celerysalt,blackpepper,andgranulatederythritolinalargebowlandwhiskuntilcombinedandthegranulatederythritolisdissolved.
2. Addcabbageandoniontobowlandtossuntilcoated.3. Refrigeratefor30minutes.Servechilled.
3 4
1 4
1 4
CheesyBroccoliInsteadofusingonlybroccoli,youcanmakethisdishwithacombinationof
broccoliandcauliflowerforsomevariety.
Ingredients
Serves4
6cupsbroccoliflorets,freshorfrozen
2tablespoonsextra-virginoliveoil
⁄ teaspoonsalt
⁄ teaspoonblackpepper
2tablespoonsbutter
1cupheavycream
1cupshreddedCheddarcheese
2tablespoonsgratedAsiagocheese
⁄ teaspoondrymustard
1. Preheatovento400°F.2. Putbroccolifloretsonafoil-linedbakingsheetandtosswitholiveoil,salt,and
pepper.Bakefor25minutesoruntilbroccoliisforktender.3. Whilebroccoliiscooking,meltbutterinamediumsaucepanovermediumheat.Add
creamandbringtoasimmer.Reduceheattolow,addCheddarcheeseandAsiagocheese,andwhiskuntilmelted.Stirindrymustard.
4. Removefromheatandpouroverbroccoli.
1 2
1 4
1 4
GarlickyGreenBeansSavetimebybuyingabagofgreenbeansthathasalreadybeenwashed,
cleaned,andtrimmedforyou.
Ingredients
Serves4
1poundgreenbeans,trimmed
⁄ cupbutter
2clovesgarlic,minced
⁄ cuptoastedpinenuts
⁄ teaspoonsalt
⁄ teaspoonblackpepper
AllicinandAllium
Likeshallots,garlicbelongstothegenusAllium,whichalsoincludesonionsandleeks.Themajorcompoundingarlic,whichiscalledallicin,isresponsibleforitssmellaswellasitshealthbenefits,whichincludeboostingtheimmunesystem,reducingbloodpressure,andreducingtheriskofAlzheimer’sdiseaseanddementia.
1. Bringlargepotofwatertoaboil.Addgreenbeansandcookuntilforktender,4–5minutes.
2. Heatbutterinalargeskilletovermediumheat.Addgarlicandpinenutsandsautéfor3minutesoruntilpinenutsarelightlybrowned.
3. Transfergreenbeanstoskillet,addsaltandpepper,andtossuntilcoated.
1 4
1 3
1 4
1 4
CheesyBaconBrusselsSproutsBrusselssproutsmaybeoneofthemosthatedvegetablesinAmerica,butwhenyoutrythemsautéedinbaconfat,they’lljumptothetopofyourlistoffavorites.
Ingredients
Serves4
6slicessugar-freebacon
1poundBrusselssprouts,trimmedandcutinhalflengthwise
1 ⁄ cupsshreddedpepperjackcheese
BenefitsofBrusselsSprouts
Servingforserving,BrusselssproutscontainsignificantlymorevitaminCthananorange.They’realsorichinvitaminA,beta-carotene,folicacid,iron,magnesium,selenium,andfiber.ChinesemedicinepractitionersoftenrecommendBrusselssproutstohelpwithdigestivetroubles.
1. Cookbaconinalargeskilletovermedium-highheatuntilcrispy,about10minutes.2. Removebaconfrompanandsetaside.AddBrusselssproutstohotpanandsauté
untilforktender,about8minutes.3. ChopbaconintosmallpiecesandaddtoBrusselssprouts.Sprinklecheeseontopand
stiruntilmelted.Servehot.
1 2
CreamedSpinachThecombinationofParmesanandAsiagocheesesgivesthisdishastrongItalian
flavorthat’ssuretopleaseacrowd.
Ingredients
Serves4
4tablespoonsbutter
3clovesgarlic,minced
⁄ cupmincedshallots
1(10-ounce)packagefrozenspinach,thawed
⁄ cupheavycream
⁄ cupgratedParmesancheese
⁄ cupgratedAsiagocheese
⁄ teaspoonsalt
⁄ teaspoonblackpepper
SweetShallots
ShallotsbelongtothegenusAllium,thesamefamilythatclaimsonionsandgarlic.Theyresembleonions,buttheirflavorisricher,sweeter,andmorepotent,soyouneedlessofthemwhencooking.Ifyouwanttosubstituteonionforshallotsinthisrecipe,doubletheamountofonionyouuse.
1. Heatbutterovermedium-highheatandaddgarlicandshallots.Sautéfor3minutes.Addthawedanddrainedspinachandstirinheavycream.
2. StirinParmesanandAsiagocheesesandcontinuestirringuntilmelted.Seasonwithsaltandpepper.Servehot.
1 4
1 2
1 2
1 4
1 2
1 4
MexicanCauliflower“Rice”Thefire-roastedtomatoesgivethisdishaslightlyspicy,smokyflavor,butifyou
can’tfindthem,youcanuseregulardicedtomatoesintheirplace.
Ingredients
Serves4
6cupscauliflowerflorets
3tablespoonsbutter
⁄ (14.5-ounce)canfire-roasteddicedtomatoes
⁄ cupchoppedcilantro
1largeavocado,chopped
⁄ cupsourcream
1. Shredcauliflowerwithafoodprocessorusingthegratingattachment.2. Heatbutterinalargeskilletovermedium-highheatandaddshreddedcauliflower.
Sautéuntiltender,about7–8minutes.Adddicedtomatoesandcilantroandstiruntilcombined.
3. Divideinto4servingsandtopeachservingwith ⁄ choppedavocadoand2tablespoonssourcream.
1 2
1 4
1 2
1 4
Chapter12Vegetarian
PeanutButterPancakesIfyouwanttoswitchitup,swapoutthepeanutbutterinthisrecipeforcashew
butter,almondbutter,orsunflowerseedbutter.
Ingredients
Serves4(2pancakeseach)
⁄ cupcreamcheese,softened
4largeeggs
⁄ cupunsweetenedpeanutbutter
⁄ teaspoonvanillaextract
⁄ teaspoongroundcinnamon
1tablespooncoconutoil
1. Beatcreamcheese,eggs,andpeanutbuttertogetherinamediummixingbowl.Stirinvanillaandcinnamonuntilmixtureissmooth.
2. Meltcoconutoilinalargeskilletandpour ⁄ ofthepeanutbuttermixtureintothehotpan.Cookfor3–4minutesandthenflip.Cookforanother2–3minutes.Repeatuntilallbatteriscooked.
1 2
1 3
1 2
1 4
1 8
CinnamonNoatmealThisnoatmealprovidesthecomfortofahotbowlofoatmealwithoutallthe
carbohydratesorsugarsfoundinboxedvarieties.
Ingredients
Serves4
3 ⁄ cupsfull-fatcannedcoconutmilk
⁄ cupcreamcheese
⁄ cupflaxseedmeal
⁄ cupchiaseeds
⁄ cupshreddedunsweetenedcoconutflakes
2teaspoonsgroundcinnamon
⁄ teaspoongroundnutmeg
⁄ teaspoonvanillaextract
5tablespoonsgranulatederythritol
1. Putcoconutmilkandcreamcheeseinalargesaucepanandheatovermediumheatuntilcreamcheeseismeltedandmixturestartstosimmer.
2. Turnheattomedium-lowandaddflaxseedmeal,chiaseeds,andcoconuttosaucepan.Stiruntilingredientsaremixedtogether.Addcinnamon,nutmeg,vanillaextract,anderythritol.
3. Servehot.
1 2
1 4
2 3
2 3
2 3
1 2
1 2
CoconutYogurtAlotofcommercialyogurtsarefullofsugarandartificialingredientsthatalmostcompletelynegateanyhealthbenefitsyou’dgetfromthem.It’seasytomakeyour
ownyogurtathomewithonlytwoingredients.
Ingredients
Serves4
2cans(13.5-ounceeach)full-fatcoconutmilk
2probioticcapsules
PickingaProbiotic
Therearesomanyprobioticsavailablethatitcanbedifficulttoknowwhichonetopick.Chooseaprobioticthatcontainsatleastsevendifferentstrainsofbacteriaandatleast5billionorganismsperdose.Makesuretostoretheprobioticperthemanufacturer’sinstructions,asexposuretohighheatandtoomuchlightcankillthebacteria,rendingtheprobioticuseless.
1. Pourcoconutmilkintoablender.Openprobioticcapsulesanddumpcontentsintoblender.Blenduntilsmooth.
2. Pourmixtureinto4separatesealableoven-safecontainers.Sealcontainersandplaceonabakingsheet.
3. Putbakingsheetwithcontainersintheovenandturnovenlighton.Keeptheovendoorclosedandleavecontainersintheovenfor24hours.
4. Storeintherefrigeratorforupto7days.
VeggieOmeletThiscombinationofeggsandveggiesistheperfectpairforaketogenicdieter.Itprovidesqualityfatandagoodsourceofprotein,andisloadedwithvitaminsand
minerals.
Ingredients
Serves4
2tablespoonscoconutoil
⁄ cupchoppedwhiteonion
1smallzucchini,diced
⁄ cupdicedgreenpepper
2cupsfreshspinach
6largeeggs
⁄ cupcoconutcream
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ cupshreddedCheddarcheese
1largeavocado,chopped
1. Putcoconutoilinalargeskilletandheatovermediumheat.Whenskilletishot,addonions,zucchini,andgreenpepper.Sautéuntilsoft,about5minutes.Addspinachandsautéuntilwilted.
2. Whiskeggs,coconutcream,salt,andpeppertogetherinamediumbowl.Poureggmixtureoversautéedveggiesandcookfor2–3minutes,oruntileggsbegintoset.Lifttheedgesoftheeggswithaspatulaandtilttheskilletsothatuncookedeggmovestothesideofthepan.Continuecookingforabout3minutesoruntileggisalmostfullyset.
3. Addshreddedcheesetohalfoftheeggandfliptheothersideoverwithaspatula.4. Lettheomeletcookfor2–3moreminutesoruntilcheeseismelted.Removefrom
heatandtopwithchoppedavocado.
1 4
1 4
1 4
1 4
1 4
1 2
CrustlessQuicheQuichesareaketogenicdietstaple.They’reeasytoprepareandtheystorewell,
soyoucanmaketheminbulkandhaveapieceforbreakfastallweek.
Ingredients
Serves8
12largeeggs
1cupheavycream
2tablespoonsoliveoil
⁄ cupmushrooms
1cupfreshspinach
⁄ cupchoppedwhiteonions
⁄ cupchoppedbroccoli
1teaspoonblackpepper
⁄ teaspoonsalt
⁄ teaspoongarlicpowder
2cupsshreddedCheddarcheese
2cupsshreddedColbyjackcheese
MakeIt“Muffins”
Ifyouwanttomakethisquichemoretravel-friendly,pouranequalamountoftheeggmixtureintoeachwellofaregular-sizedmuffintin.You’llendupwith12individualservingsthatyoucanjustgrabandgo.
1. Preheatovento350°F.2. Whiskeggsandheavycreamtogetherinamediumbowlandsetaside.3. Heatoliveoilinamediumskilletovermedium-highheatandaddveggies.Sauté
veggiesuntilsoftandspinachiswilted,3–4minutes.4. Addveggies,blackpepper,salt,andgarlicpowdertoeggmixtureandwhisk
together.5. Butterthebottomofa9”×13”bakingpanandsprinkle2cupsofcheesealong
bottomofpan.Poureggmixtureovercheeseandsprinkleremainingcheeseontop.6. Bakefor25minutesoruntileggisset.
1 3
1 4
1 2
1 2
1 2
TomatoCreamSoupFinishthisrecipeoffwithadollopofsourcream,which,inadditiontogivingeach
spoonfulanicecreamytexture,alsoupsthefatcontent.
Ingredients
Serves4
⁄ cupbutter
1mediumyellowonion,diced
2clovesgarlic,minced
1(28-ounce)canwholepeeledtomatoes
3cupsvegetablebroth
1cupfull-fatcoconutmilk
⁄ cupchoppedfreshbasil
⁄ cupchoppedfreshparsley
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1. Heatbutterinamediumstockpotovermedium-highheat.Addonionandgarlicandsautéuntiltranslucent,3–4minutes.
2. Addremainingingredientsandstiruntilcombined.3. Insertanimmersionblenderandblendallingredientstogetheruntilsmooth.4. Turnheattohighandbringtoaboil.Oncesoupstartsboiling,reduceheatandallow
tosimmerfor30minutes.Servehot.
1 2
1 4
1 4
1 2
1 4
StuffedPortobelloMushroomsYoucaneasilychangetheflavorofthisrecipebyusingbluecheese,Gorgonzola
cheese,orgoatcheeseinplaceoffeta.
Ingredients
Serves4
8largeportobellomushrooms
1cupcrumbledfetacheese
2cupschopped,freshspinach
⁄ cupchoppedfreshoregano
2tablespoonsextra-virginoliveoil
ThePowerofPortobello
Portobellomushroomsarelowincarbohydratesandloadedwithessentialvitaminsandminerals,suchasthiamine,magnesium,vitaminB6,andiron,makingthemtheperfectvehicleforgettingqualitysourcesoffatandprotein.
1. Preheatovento350°F.2. Removestemsfrommushroomsandchopstemsintosmallpieces.Putchopped
stems,feta,spinach,andoreganoinamediumbowlandtosstocombine.3. Brusheachmushroominsideandoutwitholiveoilandthenstuffwithfetamixture.
Putonabakingrackandbakefor20minutesoruntilmushroomissoftandcheeseismelted.
1 4
ChocolateChiaPuddingChiapuddingissosimpleandversatile,youcanmakeitwithjustaboutany
combinationofingredients.Trysunflowerbutterinplaceofcoconutbutterand ⁄cupbrewedcoffeeinplaceof ⁄ cupofthecoconutcream.
Ingredients
Serves2
1cupfull-fatcoconutcream
3tablespoonsunsweetenedcocoapowder
2tablespoonsgranulatederythritol
⁄ cupcoconutbutter
3tablespoonschiaseeds
Ch-ch-ch-chia
Asingleounceofchiaseedscontains9gramsoffat(5ofwhichareomega-3s)and4gramsofprotein.Thereare12gramsofcarbohydratesinanounce,butsince11ofthemcomefromfiber,anounceofchiaseedsclocksinatonly1netcarb,makingthemaketogenicdietsuperfood.
1. Putallingredientsexceptchiaseedsinablenderandblenduntilsmooth.2. Transfertoasealablecontainerandaddchiaseeds.Shaketocombine.3. Refrigeratefor8hoursoruntilchiaseedshaveabsorbedenoughliquidtoturn
mixtureintoapudding-likeconsistency.Servechilled.
1 2
1 2
1 4
AvocadoandWalnutSaladYoucanwhipupthissaladinaflash.Addafewcheesecrumblesforahigherfat
content.
Ingredients
Serves6
2mediumlimes
6largeavocados,cubed
2cupswalnutpieces
1cupcherrytomatoes,halved
⁄ cupslicedblackolives
1tablespoonextra-virginoliveoil
⁄ teaspoonsalt
⁄ teaspoonblackpepper
WonderfulWalnuts
Walnutsareloadedwithprotein,fiber,andaspecificomega-3fattyacidcalledalpha-linolenicacid,orALA.Just ⁄ cupofwalnutsprovidesalltheALAyouneedforanentireday.
Inabowl,squeezejuicefromlimesoveravocados.Addremainingingredientsandtossuntilcombined.
1 2
1 4
1 4
1 4
CoffeeCoconutBerrySmoothieForadifferentflavor,useblueberriesorblackberries(oracombinationofall
three)inplaceoftheraspberries.
Ingredients
Serves2
1cupfull-fatcannedcoconutmilk
1cupbrewedcoffee
2tablespoonsunsweetenedcocoapowder
⁄ cupfrozenraspberries
1tablespoongranulatederythritol
2tablespoonssugar-freecashewbutter
Putallingredientsinablenderandblenduntilsmooth.
1 4
CreamySpaghettiSquashIfyouwanttoreducethecarbohydratecountofthisdish,replacethespaghetti
squashwithlightlysautéedzucchininoodles.
Ingredients
Serves6
1smallspaghettisquash
3tablespoonsoliveoil,divided
⁄ teaspoonsalt
⁄ cupcreamcheese
⁄ cupsourcream
⁄ cupfull-fatcannedcoconutmilk
⁄ cupheavycream
⁄ cupgratedParmesancheese
2tablespoonsgratedAsiagocheese
⁄ teaspoononionpowder
1teaspoondriedchives
KeepanEyeOnIt
Becarefulnottoovercookspaghettisquash.Whenyoudo,thefleshturnsmushyandlosesitsspaghetti-likequality.Cookjustuntilforktender.
1. Preheatovento400°F.2. Carefullycutspaghettisquashinhalflengthwiseandscoopouttheseeds.Brush2
tablespoonsofoliveoiloverfleshofspaghettisquashandsprinklesaltontop.Placeonbakingpan,cutsideup,andbakefor45minutesoruntilsquashisforktender.
3. Scrapesquashoutofshellwithaforkandputinamediumbowl.4. Addremainingtablespoonofoliveoiltoasaucepanandheatovermediumheat.Add
creamcheesetoamediumsaucepanandstiruntilmelted.Addsourcream,coconutmilk,heavycream,cheeses,andonionpowdertosaucepan,stirringfrequentlyuntilsauceisbubbling.Removefromheatandpouroverspaghettisquash.Tosstocoat.Sprinklechivesontop.
1 2
3 4
1 4
1 2
1 2
1 3
1 2
CauliflowerCasseroleIfyoupreferathickercasserole,youcanreplacehalfofthesourcreaminthis
recipewithequalpartssoftenedcreamcheese.
Ingredients
Serves4
6cupscauliflowerflorets
⁄ cupheavycream
2tablespoonsbutter
⁄ teaspoongarlicpowder
⁄ teaspoononionpowder
⁄ teaspoonpaprika
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1 ⁄ cupsshreddedCheddarcheese,divided
⁄ cupfire-roasteddicedtomatoes
⁄ cupsourcream
2tablespoonsdicedfreshjalapeños
⁄ cupslicedblackolives
1. Preheatovento350°F.2. Bringalargepotofwatertoaboilandaddcauliflowerflorets.Boiluntilforktender,
about8minutes.Drainandtransfercauliflowertoafoodprocessororblender.Addheavycream,butter,garlicpowder,onionpowder,paprika,salt,andpepperandprocessuntilsmooth.Add ⁄ cupofcheeseandstiruntilcombined.
3. Pourcauliflowermixtureintoa9”×9”bakingpanandspreadoutevenly.Spreaddicedtomatoesontopofcauliflowerandsourcreamontopoftomatoes.Sprinklewithremainingcheese,jalapeños,andolives.
4. Bakefor45minutesoruntilcheeseismeltedandcasseroleisbubbling.Allowtocoolbeforeserving.
1 4
1 4
1 4
1 8
1 2
1 4
1 2
1 2
1 2
1 2
1 2
ZoodleswithAvocadoPestoTraditionally,pestoismadewithpinenuts,butforadifferentflavoryoucan
replacethepinenutswithraw,unsaltedwalnuts.
Ingredients
Serves4
4largezucchini
2mediumavocados,divided
2cupschoppedfreshbasil
1tablespoonlemonjuice
2clovesgarlic
⁄ cupplus2tablespoonsextra-virginoliveoil,divided
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ cupgratedParmesancheese
⁄ cuppinenuts
1cupkalamataolives
ShowOlivesSomeLove
Themonounsaturatedfatsfoundinolivehavebeenshowntoencourageweightlossbybreakingdownthefatsinsideyourfatcellsandreducinginsulinsensitivity.Atonly1gramofcarbohydratesfor5olives,theyareaperfectketogenicdiettreat.
1. Cutzucchiniintolongstripsusingavegetablepeeleroraspiralizer.Setzucchini“noodles”asideonapapertowelandallowthemtosweat.
2. Peel1avocado,removethepit,andscoopoutflesh.Addavocadotoablender,alongwithbasil,lemonjuice,garlic, ⁄ cupoliveoil,salt,blackpepper,andParmesancheese.
3. Heat2tablespoonsoliveoilinalargeskilletovermediumheat.Addzucchininoodlesandsautéuntilsoftened,butstillfirm,about4minutes.Poursauceintoskillet,alongwithpinenutsandkalamataolives,andtosstocoatzucchini.
4. Removefromheat.Sliceremainingavocadoandaddtozucchinimixture.Tosstocombine.
1 2
1 2
1 4
1 2
1 2
1 2
BakedZucchiniThisbakedzucchinidishgivestraditionallasagnaarunforitsmoney.Increaseits
nutritionalcontentbyaddingsomemushroomsandsautéedspinach.
Ingredients
Serves4
2tablespoonsextra-virginoliveoil
⁄ cupchoppedyellowonion
4mediumzucchini,julienned
1 ⁄ cupsshreddedmozzarellacheese,divided
⁄ cupfull-fatricottacheese
2tablespoonscreamcheese,diced
1 ⁄ cupsMarinaraSauce(seerecipeinChapter9)
2clovesgarlic,minced
⁄ cupchoppedfreshbasil
⁄ cupchoppedfreshoregano
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1. Preheatovento350°F.2. Heatoliveoilinalargeskilletovermediumheatandaddonion.Sautéuntil
translucent,about3minutes,thenaddzucchini.Sautéforanother4minutesoruntilzucchiniissoftened,butstillfirm.
3. Add ⁄ cupmozzarellacheese,ricottacheese,creamcheese,marinara,garlic,basil,oregano,salt,andpeppertothepan.Bringtoasimmerandremovefromheatoncecreamcheeseismelted.
4. Transfertoan8”×8”bakingdish.Topwithremainingmozzarellaandbakefor15minutesoruntilcheeseismeltedandcasseroleisbubbling.
1 2
1 2
1 2
1 4
1 4
1 4
1 2
1 2
1 2
Ricotta-StuffedEggplantThebesteggplantsarethosethatarefirmandshinywithoutanybrokenskin.Smallereggplantsalsotendtobelessbitterthanlargerones,sokeepthatin
mindwhenchoosingeggplantsforthisrecipe.
Ingredients
Serves4
2smalleggplants
⁄ cupextra-virginoliveoil,divided
⁄ teaspoonsalt
⁄ teaspoonblackpepper
2clovesgarlic,minced
2tablespoonsmincedshallots
1(8-ounce)containerfull-fatricottacheese
⁄ cupshreddedmozzarellacheese
MaleversusFemale
Didyouknowthattherearemaleandfemaleeggplants?Themaleeggplantshavefewerseedsthanthefemaleeggplants,sotheytendtobelessbitter.Youcandeterminethesexofaneggplantbylookingattheindentationonthebottom.Iftheindentationisshallowandround,it’samale;iftheindentationisdeepandmorerectangular,it’safemale.
1. Preheatovento350°F.2. Cuteggplantsinhalfandscoopoutsomeoftheinsidestocreateabowl.Brushbowls
with2tablespoonsofoliveoilandsprinklewithsaltandpepper.Diceinsidesandsetaside.
3. Placeeggplanthalvesonabakingsheet,cutsideup,andbakefor20minutesoruntileggplantissoft.
4. Whileeggplantisbaking,heatupremainingoliveoilinaskilletovermediumheat.Addchoppedeggplant,garlic,andshallotstopanandsautéuntilsoft,about8minutes.Removefromheatandallowtocoolslightly.
5. Combinecookedeggplant,ricotta,andmozzarellacheeseinabowl.Wheneggplantsaredonecooking,fillthemwithcheesemixture,andreturntotheovenfor10minutesoruntilcheeseismeltedandbubbly.
1 4
1 2
1 4
1 2
Chapter13Snacks
DeviledEggsDeviledeggsareastapleatanyparty,andtheymaketheperfectketogenicdietsnack.Whipsomeupandstoretheminyourrefrigeratorforwhenyouneedsome
fatandproteininahurry.
Ingredients
Serves6
6largehard-boiledeggs
⁄ cupHomemadeMayonnaise(seerecipeinChapter9)
1teaspoonwhitevinegar
1teaspoondrymustard
⁄ teaspoonsalt
⁄ teaspoonblackpepper
⁄ teaspoonsmokedpaprika
1. Peeleggsandcutinhalflengthwise.Scoopouteggyolksandputinasmallmixingbowl.
2. Mashyolkswithafork,thenaddmayonnaise,vinegar,mustard,salt,andpepper.Continuetomashuntilcombined.
3. Dividemixtureinto12equalportionsandfilleacheggwhitehalf.Sprinklewithpaprika.
1 4
1 2
1 4
1 8
PizzaBitesYouwon’tevenmissthecrustwhenyoutrythesepizzabites.Andthebestpart?
They’rereadytogoinunder5minutes.
Ingredients
Serves6
24slicessugar-freepepperoni
⁄ cupMarinaraSauce(seerecipeinChapter9)
⁄ cupshreddedmozzarellacheese
1. Turnonovenbroiler.2. Lineabakingsheetwithparchmentpaperandputpepperonislicesinasinglelayer
onbakingsheet.3. Put1teaspoonofmarinarasauceoneachpepperonisliceandspreadoutwitha
spoon.Add1teaspoonofcheeseontopofmarinara.4. Putbakingsheetintheovenandbroilfor3minutesoruntilcheeseismeltedand
slightlybrown.5. Removefrombakingsheetandtransfertoapapertowel-linedbakingsheettoabsorb
excessgrease.
1 2
1 2
ProsciuttoChipsTheseprosciuttochipsaresosimpleanddelicious,you’llwonderwhyyounever
thoughtofthembefore.Allyouneedissomeprosciuttoandanoven.
Ingredients
Serves4
12ounces(12slices)ofprosciutto
ALittleaboutProsciutto
Prosciuttoismadefromthehindlegofapig,ortheham.Itisslicedthinlyandrubbedwithsalt,whichdrawsoutthemoisturetoconcentratetheflavor.Thisprocess,calledcuring,cantakeafewmonthstoseveralyears.
1. Preheatovento350°F.2. Lineabakingsheetwithparchmentpaperandlayprosciuttoslicesoutinasingle
layer.Bakefor12minutes,oruntilprosciuttoiscrispy.3. Letcoolcompletelybeforeeating.
StuffedOlivesYoucanuseanytypeofoliveyouwantforthisrecipe,butgreenoliveshavea
tangyflavorthatcomplementsthebluecheesewonderfully.
Ingredients
Serves8
⁄ cupbluecheesecrumbles
⁄ cupcreamcheese,softened
24largegreenolives
1. Beatbluecheeseandcreamcheesetogetherinasmallbowluntillightandfluffy.2. Filleacholivewith1teaspoonfilling.Serveatroomtemperature.
1 4
1 4
Bacon-WrappedChickenBitesServethesebacon-wrappedchickenbiteswithasideofRanchDressing(see
recipeinChapter9)toincreaseboththeflavorandthefatcontent.
Ingredients
Serves6
12ouncesboneless,skinlesschickenbreast
⁄ teaspoonsalt
⁄ teaspoonblackpepper
5slicessugar-freebacon
1. Preheatovento375°F.2. Cutchickeninto1”cubesandtosswithsaltandpepper.3. Cuteachsliceofbaconinto3piecesandwrapeachpieceofchickeninapieceof
bacon.Securewithatoothpick.4. Putwrappedchickenonabroilerrackandbakefor30minutes,turningoverhalfway
throughcooking.Turnoventobroilandbroilfor3–4minutesoruntilbaconiscrispy.
1 2
1 2
JalapeñoPoppersTodoubletheyieldofthisrecipe,cutthejalapeñosinhalfandwrapeachhalfina
halfpieceofbacon.
Ingredients
Serves4
8jalapeñopeppers
⁄ cupcreamcheese,softened
⁄ cupshreddedpepperjackcheese
8slicessugar-freebacon
TurnUptheHeat
Thecapsaicininchilipeppersisthermogenic,whichmeansitgeneratesheatbyincreasingthemetabolismofadipose,orfat,tissue.Eatingcapsaicin-richfoodsmayhelpstimulatethebody’sabilitytoburnfat.
1. Preheatovento425°F.2. Cutabout ⁄ ofeachpepperofflengthwisetomakealittlepocketforfilling.Scoop
outseeds.3. Mixcreamcheeseandpepperjackcheesetogetherinasmallbowl.Dividefilling
into8equalportionsandstuffeachpepperwithcheesefilling.4. Wrapeachpepperinbacon.Layflatonacookiesheetlinedwithaluminumfoiland
bakefor15–20minutes,oruntilbaconiscrispy.
1 2
1 2
1 3
PumpkinPieCoconutCrispsThepossibilitiesforthisrecipeareendless.Youcanexperimentwithany
combinationofspicesyouwant.Makethemsweetorsavoryoracombinationofboth.
Ingredients
Serves4
2tablespoonscoconutoil
⁄ teaspoonvanillaextract
⁄ teaspoonpumpkinpiespice
1tablespoongranulatederythritol
2cupsunsweetenedcoconutflakes
⁄ teaspoonsalt
CuckooforCoconuts
Coconutsarerichinaspecifictypeoffatcalledmedium-chaintriglycerides(MCTs).Insteadofcirculatingthroughthebloodlikeotherfats,MCTsgostraighttotheliverwherethey’reburnedforenergy.Becauseyourbodydoesn’tstoreMCTs,eatingthemcanhelpboostweightloss.
1. Preheatovento350°F.2. Putcoconutoilinamicrowave-safebowlandmicrowaveuntilmelted,about20
seconds.Addvanillaextract,pumpkinpiespice,andgranulatederythritoltococonutoilandstiruntilcombined.
3. Pourcoconutoilmixtureovercoconutflakesandtosstocoat.Spreadoutinasinglelayeronacookiesheetandsprinklewithsalt.
4. Bakefor5minutesoruntilcoconutiscrispy.
1 2
1 2
1 8
PepperoniChipsMakesuretothoroughlyblotawaytheexcessgreaseinthisrecipe.Ifyoudon’t
you’llendupwithsoggychipsinsteadofcrispyones.
Ingredients
Serves4
24sugar-freepepperonislices
1. Preheatovento425°F.2. Lineabakingsheetwithparchmentpaperandlayoutpepperonislicesinasingle
layer.3. Bakefor10minutesandthenremovefromovenanduseapapertoweltoblotaway
excessgrease.Returntotheovenfor5minutesoruntilpepperoniiscrispy.
GuacamoleGuacamoleisaketogenicdietstaple.Eatitwithsomecelerystalks,putitontop
ofyourtacobowls,orspoonitrightoutofthebowl.
Ingredients
Serves4
3largeavocados
Juicefrom1lime
2largeRomatomatoes,diced
2clovesgarlic,minced
⁄ cupchoppedfreshcilantro
⁄ cupchoppedredonion
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1tablespoondicedjalapeño(optional)
AmazingAvocado
About77percentofthecaloriesinavocadoscomefromfat,whichmakesitoneofthefattiestfoodsintheworld.Ounceforounceavocadosalsocontainmorepotassiumthanbananas,sothey’reespeciallybeneficialduringtheinitialstagesofaketogenicdietwhenyou’relosingwaterweightandelectrolytes.
1. Cutavocadosinhalflengthwise,removethepit,andscoopthemoutoftheskinandintoamedimbowl.Addlimejuice.Useaforktomashavocadoandlimetogether,leavingsomechunksintact.
2. Addtomatoes,garlic,cilantro,onion,salt,pepper,andjalapeño(ifdesired).Mashwithaforkuntilcombined.
1 4
1 4
1 2
1 2
ParmesanChipsYoucanmakethisrecipewithanytype—orcombinationoftypes—ofcheesesyou
want.TryCheddar,pepperjack,oracombinationofParmesanandCheddar.
Ingredients
Serves4(Makes16chips)
⁄ cupgratedParmesancheese
⁄ cupshreddedParmesancheese
1. Preheatovento375°F.2. MixgratedandshreddedParmesancheesetogether.Dropbythetablespoononto
parchmentpaper-linedbakingsheets.3. Bakefor5minutesoruntilcheeseiscrispandslightlybrowned.4. Removefromovenandallowtocool.Peelchipsoffparchmentpaperandserve.
1 2
1 2
TunaSaladandCucumberBitesThesebitesareaneasysnackthat’sgoodonthego.Giveyourselfalittlevariety
byusingcannedchickenorcannedsalmoninplaceoftuna.
Ingredients
Serves4
1mediumcucumber
2(5-ounce)cansoftuna
2largehard-boiledeggs,peeledandchopped
⁄ cupHomemadeMayonnaise(seerecipeinChapter9)
⁄ teaspoonsalt
⁄ teaspoonblackpepper
2teaspoonsgoatcheese
CoolAsaCucumber
Cucumbersare96percentwater,sotheynotonlyprovideagoodvehicleforgettinginyourproteinandfatbutalsohelpkeepyouhydrated.Thewaterincucumberhelpsflushouttoxinsaswell.
1. Washandcutcucumberintorounds.2. Draintunaandputinamediumbowlwithchoppedeggs,mayonnaise,salt,and
pepper.Mashwithaforkuntilcombined.3. Spreadanequalamountofgoatcheeseoneachcucumbersliceandtopwithtuna
saladmixture.
1 2
1 2
1 2
GreenDeviledEggsAddingavocadototraditionaldeviledeggsprovidesahealthydoseof
monounsaturatedfatsandincreasesvitaminK,folate,vitaminC,andpotassiumcontent.
Ingredients
Serves2
4largehard-boiledeggs
1largeavocado,chopped
⁄ cupHomemadeMayonnaise(seerecipeinChapter9)
1teaspoonlimejuice
1tablespoonfetacheese
2teaspoonslightoliveoil
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1. Peelhard-boiledeggsandcutinhalflengthwise.Scoopoutyolksandplaceinasmallbowl.
2. Putremainingingredientsinbowlwitheggyolksandmashwithaforkuntilcombined.
3. Filleacheggwhitehalfwithanequalamountoftheyolkmixture.Sprinklepepperontop.
1 4
1 8
1 4
Bacon-WrappedAvocadoBitesThecombinationofbaconandavocadomaynotsoundlikeagoodcombination,
butdon’tknockit’tilyoutryit:thesalty,crispybaconandsmooth,creamyavocadomaketheperfectpair.
Ingredients
Serves4
2largeavocados
8slicessugar-freebacon
⁄ teaspoongarlicsalt
PrecookYourBacon
Ifyoucookavocadotoolong,theavocadocanturnbitter.Toavoidthis,youcanshortenthecookingtimeofthisrecipebyslightlyprecookingthebacon—enoughthatit’spartiallycookedbutstillbendable—andthenwrappingitaroundtheavocadoandputtingitintheoven.
1. Preheatovento425°F.2. Cuteachavocadointo8equal-sizedslices,making16slicestotal.3. Cuteachpieceofbaconinhalf.Wrapeachhalfsliceofbaconaroundeachpieceof
avocado.4. Placeavocadoonparchment-linedcookiesheetandbakefor15minutes.Turnoven
tobroilandcontinuetocookforanother2–3minutesuntilbaconbecomescrispy.
1 2
PepperoniCheeseBitesEnjoythisrecipecoldorputeachpepperonibiteintheovenjustuntilthecheese
meltsforawarm,tastytreat.
Ingredients
Serves2
4sticksmozzarellastringcheese
16slicessugar-freepepperoni
1. Cuteachstringcheeseinto4equalpieces.2. Wrapeachpieceinasliceofpepperoniandsecurewithatoothpick.
ChocolateMousseYou’lllovethismoussesomuchyouwon’tevenmisstherealthing.Theavocado
addshealthyfats,butthetasteiscamouflagedbythecocoapowder.
Ingredients
Serves4
⁄ cupcreamcheese,softened
⁄ cupbutter,softened
2tablespoonsgranulatederythritol
⁄ largeavocado
2tablespoonsunsweetenedcocoapowder
⁄ cupheavycream
WhipUpSomeCream
Youcanturnthisfromasnackintodessertbywhippingupsomecoconutcreamtoputontop.Simplytakethecoconutcreamfromacanofcoconutmilkthat’sbeenrefrigeratedfor24hours,addacoupleoftablespoonsofpowderederythritolandateaspoonofvanillaextract,andbeatfor2to4minutes,oruntilcreamislightandfluffy.
1. Beatcreamcheese,butter,andgranulatederythritoltogetherinamediumbowluntillightandfluffy.
2. Addavocadoandcocoapowderandbeatuntilsmooth.Stirinheavycream.3. Divideinto4servingdishesandrefrigerateuntilchilled,about30minutes.Serve
cold.
1 2
1 2
1 2
2 3
Chapter14Desserts
Pecan-CrustedCheesecakeThepecancrustinthischeesecakeissogood,you’llwonderwhyyouevermade
itwithgrahamcrackers.
Ingredients
Serves12
1cuppecans
⁄ cupbutter
⁄ cupalmondmeal
⁄ teaspoongroundcinnamon
1 ⁄ cuperythritolpowderedsweetener,divided
16ouncescreamcheese,roomtemperature
1cupsourcream,roomtemperature
4largeeggs,roomtemperature
2teaspoonsvanillaextract
1teaspoonlemonjuice
⁄ teaspoonlemonzest
PowerfulPecans
Pecansareoneofthemostantioxidant-richtreenuts.Theyalsocontainmorethan19vitaminsandminerals,includingvitaminA,folicacid,magnesium,potassium,andzinc.
1. Preheatovento375°F.2. Placepecansinafoodprocessorandpulseuntilpecansarecrushed.3. Meltbutterinmediumsaucepan.Addcrushedpecans,almondmeal,cinnamon,and
⁄ cuperythritoltomeltedbutter.Stiruntilcombined.4. Allowmixturetocoolslightlyandpourintoa9”pieplate.Pressmixtureintopie
platesothebottomandsidesareadequatelycovered.5. Bakeinovenuntilslightlybrowned,about10minutes.6. Reduceoventemperatureto325°F.7. Putcreamcheeseinastandmixerandbeatuntilfluffy,about2minutes.8. Addsourcreamtocreamcheeseandbeatuntilincorporated.
1 2
3 4
1 2
1 4
1 2
1 4
9. Addeggs,vanilla,lemonjuice,lemonzest,andremaining1cuperythritolandbeatuntilsmooth.
10. Pourcreamcheesemixtureontopofpecancrust.11. Bakefor45minutes.Cakeshouldstilljigglewhenyouremoveitfromtheoven.12. Allowtocool,thenstoreintherefrigeratoruntilreadytoserve.
ChocolateBrownieCheesecakeThrowahandfulortwoofnutsintothisrecipetoincreasetheunsaturatedfat
contentandmakethisdessertevenmorenutritious.
Ingredients
Serves12
4ouncesunsweetenedchocolate
⁄ cupbutter
4largeeggs,divided
2 ⁄ cupsgranulatederythritol,divided
1teaspoonvanillaextract
⁄ cupalmondflour
⁄ teaspoonsalt
16ouncescreamcheese
⁄ cupsourcream
⁄ cupfull-fatcannedcoconutmilk
⁄ teaspoonvanillaextract
1. Preheatovento325°F.2. Meltchocolateandbuttertogetherinamediumsaucepanoverlowheat.3. Inalargebowl,beat2eggs,1 ⁄ cupsgranulatederythritol,andvanillaextractuntil
combined.Addalmondflourandsalt.Beatuntilincorporated.Addchocolateandbuttermixtureandbeatuntilsmooth.
4. Pourbrowniemixtureintothebottomofagreased9”springformpan.5. Bakefor20minutes,oruntilaknifeinsertedinthecenterofthebrowniescomesout
clean.6. Beatcreamcheeseinastandmixeruntilfluffy,about2minutes.7. Addsourcreamandcoconutmilkandbeatuntilincorporated.Beatinremaining2
eggs,remaining ⁄ cupgranulatederythritol,andvanillaextract.8. Pourcreamcheesemixtureoverbrowniemixture.9. Reduceoventemperatureto300°Fandbakefor45minutes.Letcoolandstorein
refrigeratoruntilreadytoserve.
1 2
1 4
1 2
1 2
1 4
1 4
1 2
1 2
3 4
LemonMugCakewithLemonIcingDon’tskipthezestinthisrecipe!Thesmallamountoflemonzestreallyenhances
thelemonyflavor.
Ingredients
Serves2
⁄ cupalmondflour
3tablespoonsgranulatederythritol
⁄ teaspoonbakingpowder
⁄ teaspoonsalt
Juiceandzestof1mediumlemon
1largeegg
2tablespoonsbutter,melted
2tablespoonspowderederythritol
⁄ teaspoonwater
⁄ teaspoonlemonjuice
ZestAway
Whenzestingalemon,removeonlytheyellowouterskin.Thewhitepartjustundertheyellowskinhasabittertastethatcanbeunpleasant.Aspecialkitchentoolcalledamicroplaneisavailabletohelpmakezestingeasier.
1. Inamediumbowl,mixalmondflour,granulatederythritol,bakingpowder,andsalttogether.Addlemonjuice,lemonzest,egg,andmeltedbutterandwhiskuntilcombined.
2. Inasmallbowl,mixpowderederythritol,water,andlemonjuicetogether.3. Dividealmondflourmixtureevenlybetween2microwave-safemugs.4. Microwavefor90secondseach.5. Drizzleicingmixtureontopofeachmugcake.Servewarm.
3 4
1 2
1 8
1 2
1 2
ChocolateMugCakeThischocolatemugcakeisagreatwaytohaveachocolatetreatwithouthaving
tomakeanentirebatchofbrownies.
Ingredients
Serves2
2tablespoonsbutter,melted
3tablespoonsalmondflour
1tablespooncoconutflour
1largeegg
2tablespoonsgranulatederythritol
⁄ teaspoonvanillaextract
⁄ teaspoonsalt
⁄ teaspoonbakingpowder
1 ⁄ tablespoonsunsweetenedcocoapowder
1. Putallingredientsinasmallbowlandwhiskuntilsmooth.2. Splitthebatterevenlybetween2microwave-safemugs.3. Microwaveeachmugfor75secondsoruntilbatterhasset.
1 4
1 8
3 4
1 2
PeanutButterCookiesGivethesecookiesacrunchbyusingcrunchypeanutbutterinsteadofcreamy
peanutbutterorbyaddingafewhandfulsofchoppedpeanuts.
Ingredients
Serves18
1cupsugar-freepeanutbutter
⁄ cupbutter,softened
1cupgranulatederythritol
1largeegg,lightlybeaten
1teaspoonvanillaextract
⁄ teaspoonbakingsoda
⁄ teaspoonseasalt
1. Preheatovento350°F.2. Inamedium-sizedbowl,beattogetherpeanutbutterandbutteruntilcombinedand
fluffy.3. Addgranulatederythritol,egg,andvanillaextractandmixuntilcombined.4. Stirinbakingsodaandsalt.5. Dropbytablespoonfulsontoanungreasedcookiesheet.6. Bakefor10minutes,oruntillightlybrowned.
1 4
1 2
1 4
ChocolateIceCreamThisrecipecallsfortheuseofanice-creammaker,butnothavingoneisn’ta
deal-breaker.Insteadofusinganice-creammaker,youcanstirthemixtureinthebowlevery30–45minuteswhileitcoolsintherefrigerator.
Ingredients
Serves4
1largeripeavocado
1cupfull-fatcannedcoconutmilk
1cupheavycream
1teaspoonvanillaextract
1cupunsweetenedcocoapowder
1cupgranulatederythritol
MakeItYourOwn
Thisisabasicchocolateicecreamrecipethatyoucanmakeyourownbyaddingyourownmix-ins.Tryunsweetenedcoconutflakes,darkchocolateshavings,orchoppedpeanuts.
1. Cutavocadoinhalfandscoopoutcontentsintoamediumbowl.Addcoconutmilk,heavycream,andvanillaextracttothebowl.Beatmixtureuntilsmooth.
2. Addcocoapowderandgranulatederythritolandbeatuntilsmooth.3. Storeinametalbowlintherefrigeratorfor6–12hours,thenputmixtureintoanice-
creammaker,followingmanufacturer’sinstructionsforuse.4. Serveimmediatelyorstoreinthefreezeruntilreadytoserve.
SnickerdoodleCookiesChangetheflavorofthesecookiesbyrollingtheminpumpkinpiespiceinsteadof
cinnamonbeforecooking.
Ingredients
Serves12
1 ⁄ cupsalmondflour
⁄ teaspoonbakingsoda
⁄ teaspoonsalt
⁄ cupbutter,softened
1cupplus2tablespoonsgranulatederythritol,divided
1largeegg
1teaspoonvanillaextract
1teaspoongroundcinnamon
1. Preheatovento350°F.2. Mixtogetheralmondflour,bakingsoda,andsaltinasmallmixingbowl.3. Inaseparatebowl,beatbutterand1cupgranulatederythritoltogetheruntillightand
fluffy,about2minutes.Beatineggandvanilla.4. Stirinalmondflourmixture.5. Inaseparatebowl,mixremaining2tablespoonsgranulatederythritolwithcinnamon.6. Rolldoughinto12balls.Rollballsincinnamonmixtureandplaceonanungreased
bakingsheet.7. Pressdownonballswiththepalmofyourhandorthebottomofaglasstoflatten
them.8. Bakefor8minutes,oruntilslightlybrowned.
1 2
1 4
1 8
1 2
ChocolateBrowniesIfyouhavesomecaloriestospare,topthesechocolatebrownieswithhomemadechocolateicecreamandsomewhippedcoconutcreamforadecadentsundae.
Ingredients
Serves12
1cupalmondflour
4tablespoonsunsweetenedcocoapowder
⁄ teaspoonbakingpowder
⁄ teaspoonsalt
⁄ cupgranulatederythritol
⁄ cupbutter,melted
3largeeggs
1teaspoonvanillaextract
1. Preheatovento350°F.2. Mixalmondflour,cocoapowder,bakingpowder,andsaltinasmallbowl.3. Inamediumbowl,beatgranulatederythritolandbuttertogether.Beatineggs,oneat
atime,andvanilla.4. Stirdryingredientsintobuttermixture.5. Pourbatterintoagreased8”×8”bakingpan.Bakefor30minutes,oruntila
toothpickinsertedinthecentercomesoutclean.
1 2
1 4
3 4
1 2
ChocolateFudgeSauceThisistheperfectchocolatefudgesaucetotopoffanyofyourdesserts.Youcanevenaddittosomefull-fatcoconutmilkandblendforachocolatemilkshake.
Ingredients
Serves8
4ouncescreamcheese,softened
4ouncesunsweetenedbakingchocolate
⁄ cuppowderederythritol
⁄ cupheavycream
⁄ teaspoonvanillaextract
1. Meltcreamcheeseandbakingchocolateinadoubleboilerovermediumheat,stirringfrequentlyuntilsmooth.
2. Adderythritolandheavycreamandwhiskuntilsmooth.3. Removefromheatandstirinvanillaextract.4. Servewarm.
1 3
1 4
1 2
PistachioPuddingAfteryoutrythishomemadepistachiopudding,youwillneverlookattheboxed
stuffagain.It’screamy,delicious,andgoodforyou.
Ingredients
Serves4
10ouncescreamcheese,softened
⁄ cupheavywhippingcream
8dropsliquidstevia
1tablespoonsugar-freepistachiosyrup
⁄ cupcrushedpistachios
PopSomePistachios
One-halfcupofpistachiosprovides5percentofyourcopperneedsfortheentireday.Copperisanessentialtracemineralthatplaysanimportantroleinmetabolismandtheformationofredbloodcells.
1. Beatcreamcheeseinamediumbowluntillightandfluffy,about2minutes.Addwhippingcreamandbeatuntilsmooth.
2. Beatinsteviaandpistachiosyrup.3. Stirincrushedpistachios.4. Refrigerateuntilfirm,about45minutesto1hour.5. Servechilled.
1 3
1 2
MintChocolateChipIceCreamWhenyouhearthewords“icecream,”avocadosmaynotbethefirstthingthat
comestomind,buttheygivethisrecipearich,creamytextureandyouwon’tevenbeabletotastethem.
Ingredients
Serves2
2largeripeavocados
1(13.5-ounce)canfull-fatcoconutmilk
⁄ cupgranulatederythritol
1teaspoonvanillaextract
⁄ teaspoonpeppermintextract
2squares90%darkchocolate
Mintleaves(optional)
NoIce-CreamMaker?NoWorries!
Evenifyoudon’thaveanice-creammaker,youcanstillenjoythisicecream.Pourthemixedingredientsinastainlesssteelbowlandputinthefreezerforabout20minutes.Oncetheedgesofthemixturestarttofreeze,whiskthemixturerapidlyuntilsmoothandcreamy.Repeatthisevery20–30minutesuntilicecreamforms.
1. Cutavocadosinhalfandscoopoutfleshintoamediumsteelmixingbowl.Addcoconutmilkandbeatuntilsmooth.Addgranulatederythritol,vanillaextract,andpeppermintextract.Beatuntilsmooth.
2. Gratechocolatewithahandheldgraterandfoldshavingsintocreammixture.3. Pourliquidintoanice-creammaker,followingmanufacturer’sinstructions.4. Garnishwithmintleavesifdesired.Servefrozen.
1 2
1 2
ChocolateChipCookiesBeingonaketogenicdietdoesn’tmeanyouhavetomissoutonclassicchocolatechipcookies.Thisversionrivalstherealthing,butwithnoneoftheunhealthy
refinedsugar.
Ingredients
Serves16
⁄ cupbutter,softened
⁄ cupgranulatederythritol
1teaspoonvanillaetract
2largeeggs
1cupalmondflour
⁄ cupcoconutflour
1teaspoonbakingpowder
⁄ teaspoonsalt
4ouncesunsweetenedbakingchocolate,chopped
1. Preheatovento350°F.2. Inamediumbowl,beatbutteruntillightandfluffy,about2minutes.Beatin
erythritol,vanilla,andeggsuntilsmooth.3. Inasmallbowl,combinealmondflour,coconutflour,bakingpowder,andsalt.4. Foldflourmixtureintoeggmixture.Addchocolatechunks.5. Dropbythetablespoonfulontoacookiesheet.Bakefor10minutes.
1 2
1 4
1 3
1 4
CoconutWhippedCreamDon’tcutcornerswiththisrecipe.Makingsurethecoconutmilkisfullychilled
beforewhippingcanmakethedifferencebetweenendingupwithwhippedcreamorasloppymess.
Ingredients
Yields1 ⁄ cups
1(13.5-ounce)canfull-fatcoconutmilk
3teaspoonspowderederythritol
⁄ teaspoonvanillaextract
FindtheRightMilk
Unfortunately,thereisabitofinconsistencywhenitcomestocannedcoconutmilk.Somebrandswhipupnicelywhileothersseemtofallflat.Ifyou’vefollowedthedirectionscloselyandstillcan’tgetanicewhippedcream,tryadifferentbrandofcoconutmilk—andmakesureit’sfullfat.
1. Refrigeratecanofcoconutmilkfor24hours.2. Placeasmallmixingbowlandbeatersintofreezerfor20minutes.3. Carefullyremovethecanofcoconutmilkfromtherefrigerator,makingsurenotto
shakeortipit.Opencananduseaspoontoscoopoutthecoconutcreamthathasrisentothetop.Putcoconutcreaminchilledbowl.
4. Beatthecoconutcreamwithahandheldbeateruntilpeaksbegintoform,about3minutes.
5. Addinpowderederythritolandvanillaandbeatuntilcombined.6. Serveimmediately.
1 2
1 2
WalnutBlondiesThesewalnutblondiesaredivinewarmwithascoopoficecreamoradollopof
CoconutWhippedCreamontop(seerecipeinthischapter).
Ingredients
Serves16
1cupbutter
1cupgranulatederythritol
1largeegg
1teaspoonvanillaextract
⁄ teaspoonsalt
1 ⁄ cupsalmondflour
⁄ cupcrushedwalnuts
2squares90%darkchocolate,crushed
1. Preheatovento350°F.Greasean8”×8”bakingpan.2. Meltbutterinamediummicrowave-safemixingbowl.Addgranulatederythritoland
beatuntilsmooth.Beatineggandvanilla.3. Stirinsaltandalmondflour.Foldinwalnutsanddarkchocolatepieces.4. Bakefor20minutesoruntilatoothpickinsertedinthecentercomesoutclean.
1 8
1 4
3 4
PumpkinDonutHolesThesedonutholesaretheperfectbite-sizedtreat,especiallyaroundtheholidays.Justmakesuretousepurepumpkinpuréeinsteadofpremadepumpkinpiefilling,
whichisloadedwithsugar.
Ingredients
Serves24
2cupsalmondflour
⁄ cupgranulatederythritol
⁄ teaspoonsalt
1teaspoonbakingsoda
1tablespoonpumpkinpieseasoning
2largeeggs
⁄ cupcannedpumpkinpurée
⁄ cupbutter,melted
2tablespoonscreamcheese
1teaspoonvanillaextract
⁄ teaspoonmapleextract
1. Preheatovento325°F.2. Greasethewellsofa24-cupminimuffintin.3. Combinealmondflour,erythritol,salt,bakingsoda,andpumpkinpieseasoningina
mediumbowl.Stiruntilcombined.4. Inasmallbowl,beateggs,pumpkin,meltedbutter,creamcheese,vanillaextract,and
mapleextractuntilsmooth.Foldeggmixtureintodryingredientsuntiljustcombined.
5. Dropbyteaspoonfulsintoeachwellofaminimuffintin.Bakefor15minutesoruntilatoothpickinsertedinthecentercomesoutclean.
6. Storeatroomtemperature.
1 4
1 2
3 4
1 4
1 4
Chapter15FatBombs
CocoaCoconutButterFatBombsInadditiontococonutoil,thisrecipeusescoconutbutter,whichdiffersfromtheoil.Coconutbutteristhepuréedmeatofmaturecoconuts,whilecoconutoilhasbeenseparatedfromthecoconutmeat.Onecannotbesubstitutedfortheother.
Ingredients
Serves12
1cupcoconutoil
⁄ cupbutter
6tablespoonsunsweetenedcocoapowder
15dropsliquidstevia
⁄ cupcoconutbutter
MakeYourOwn
Coconutbutterisn’talwayseasytofind.It’ssimple,andmorecosteffective,tomakeyourown.Tomake2cupsofcoconutbutter,put6cupsofunsweetenedcoconutflakesintoablenderwithapinchofsaltandblenduntilcompletelysmooth.Thisusuallytakes5–6minutes.
1. Putcoconutoil,butter,unsweetenedcocoapowder,andsteviainasmallsaucepan,stirringfrequentlyuntilallingredientsaremelted.
2. Meltcoconutbutterinaseparatesmallpan.3. Pour2tablespoonsofcocoamixtureintoeachwellofa12-cupsiliconemold.4. Add1tablespoonofmeltedcoconutbuttertoeachwell.5. Placeinthefreezeruntilhardened,about30minutes.6. Storeintherefrigerator.
1 2
1 2
AlmondButterFatBombsYoucanreplacethealmondbutterinthisrecipewithanynutbutterofyourchoice.Cashewbutterandpeanutbutterworkreallywell,too.Justmakesurethatyour
nutbutterdoesn’tcontainanyaddedsugar.
Ingredients
Serves12
⁄ cupcoconutoil
⁄ cupbutter
⁄ cupunsweetenedalmondbutter
2tablespoonscreamcheese
15dropsliquidstevia
DoItYourself!
Makingyourownalmondbutterissimpleandagreatwaytoensurethatitdoesn’tcontainanyhiddensugar.Simplyputalmondsinafoodprocessorandprocessuntiltheoilsbreakdownandanutbutterforms.Toupthefatcontentandmakethealmondbuttersmoother,addacoupleofteaspoonsofalmondoil(oranotheroilofyourchoice).
1. Placeallingredientsinasmallsaucepanandstirovermedium-lowheatuntilallingredientsaremeltedandmixedtogether.
2. Pouranequalamountofmixtureintoeachwellofa12-cupsiliconemold.3. Placeinthefreezeruntilhardened,about30minutes.4. Storeintherefrigerator.
1 3
1 3
1 3
RaspberryCheesecakeFatBombsYoucanreplacetheraspberriesinthisrecipewithblackberries,blueberries,orstrawberries.Combinethemallforadeliciousmixedberrycheesecakebomb.
Ingredients
Serves12
⁄ cupfrozenraspberries
10dropsliquidstevia
1teaspoonvanillaextract
⁄ cupcreamcheese,roomtemperature
⁄ cupcoconutoil,roomtemperature
BeCarefulwithBerries
Berriesarefulloffibersotheirnetcarbohydratecountisnotashighassomeotherfruits.Infact,1cupcontains7netcarbohydrates.Youstillneedtobecarefulwheneatingberriesonaketogenicdiet.Don’toverdoitandalwaysmakesuretocountyourmacronutrientstomakesurethatberriesfitintoyourplanthatday.
1. Placeraspberriesinafoodprocesserandprocessuntilsmooth.Addsteviaandvanillaextractandprocessuntilincorporated.
2. Addcreamcheeseandcoconutoilandprocessuntilallingredientsarewellcombined.
3. Placeanequalamountofmixtureineachwellofa12-cupsiliconemold.4. Placeinfreezeruntilhardened,about30minutes.5. Storeintherefrigerator.
1 2
3 4
1 4
CashewButterCupFatBombsManycommerciallyavailablecashewbutterscontainanaddedsweetener,sobecarefulwhenchoosingone.Ifyoucan’tfindoneatthestore,youcanalways
makeyourown.
Ingredients
Serves12
1cupcoconutoil
⁄ cupbutter,divided
6tablespoonsunsweetenedcocoapowder
15dropsliquidstevia
⁄ cupsugar-freecashewbutter
2tablespoonsheavywhippingcream
NutButtersatHome
Makingcashewbutteristhesamebasicprocessasmakingcoconutbutter.Tomakeabout1 ⁄ cupsofcashewbutter,put2cupsofunroasted,unsaltedcashewsinafoodprocessorwithapinchofsaltand1tablespoonofcoconutoil.Processforabout30secondsandthenscrapedownthesidesofthefoodprocessor.Continueprocessinguntilsmooth,scrapingthesideswhennecessary.Bepatient,astheprocesscantakeseveralminutes.
1. Putcoconutoil, ⁄ cupofthebutter,cocoapowder,andsteviainasmallsaucepanandstirovermediumheatuntilmeltedandwellcombined.
2. Pouranequalamountofthemixtureintoeachwellofaminimuffintinlinedwithcupcakewrappers.Placemuffintininthefreezerandallowtoharden,about30minutes.
3. Placeremaining ⁄ cupbutter,cashewbutter,andwhippingcreaminasmallbowlandbeatwithahandheldmixeruntilcombinedandfluffy.
4. Oncethechocolatemixtureinthefreezerhashardened,spoonanequalamountofthecashewbuttermixtureontopofeachwellandplaceinthefreezer.Allowtoharden,atleast30minutes.
5. Storeinrefrigerator.
3 4
1 4
1 2
1 2
1 4
CoconutPeppermintFatBombsYoucanreplacethepeppermintextractinthisrecipewithanyotherpureextract.
Trylemon,orange,almond,ormaple.
Ingredients
Serves12
1cupcoconutbutter
⁄ cupunsweetenedshreddedcoconut
1tablespooncoconutoil
⁄ teaspoonpeppermintextract
1. Putallingredientsinasmallsaucepanandheatoverlowheatuntilmeltedandwellcombined.
2. Pouranequalamountofmixtureintoeachwellofa12-cupmuffintinlinedwithcupcakewrappers.
3. Placeinthefreezerandallowtoharden,about30minutes.4. Storeintherefrigerator.
1 4
1 2
LemonCheesecakeFatBombsFreshlemonjuicestraightfromthelemonisbestforthisrecipe,butifyou’reoutof
lemons,youcanusebottledversions,too.
Ingredients
Serves12
⁄ cupcreamcheese,softened
⁄ cupbutter
2tablespoonsheavywhippingcream
1tablespoonlemonjuice
⁄ teaspoonlemonextract
10dropsliquidstevia
1. Beatcreamcheese,butter,andwhippingcreamtogetherinasmallbowluntilsmooth.Addlemonjuice,lemonextract,andsteviauntilcombined.
2. Dropbytablespoonsontoacookiesheetlinedwithwaxpaperandplaceinthefreezeruntilhardened,about30minutes.
3. Storeintherefrigerator.
1 4
2 3
1 4
CinnamonBunFatBombsThesecinnamonbunfatbombshavethesameflavorasacinnamonrollfresh
fromtheovenbutwithoutthesugarandcarbohydrates.
Ingredients
Serves12
1cupcoconutbutter,softened
⁄ teaspoongroundcinnamon,divided
⁄ teaspoongroundnutmeg
⁄ teaspoonvanillaextract
⁄ cupcrushedwalnuts
SmoothItOut
Thecrushedwalnutsfinishoffthesefatbombswithanicecrunch,butyoucouldalsogrindthewalnutsinsteadforasmooth,butstilldecadent,finish.
1. Combinecoconutbutter, ⁄ teaspooncinnamon,nutmeg,andvanillaextractinasmallbowlandmixuntilwellcombined.
2. Separatethemixtureinto12equalpartsandrolloutintoballshapes.Placeonacookiesheetlinedwithwaxpaper.
3. Mixcrushedwalnutswithremainingcinnamoninasmallbowl.Rollballsinnutmixtureuntilcoated.
4. Placefinishedballsonbakingsheetlinedwithwaxpaperandrefrigerateuntilreadytoeat.
5. Storeintherefrigerator.
3 8
1 4
1 4
1 4
1 4
MixedNutButterBombsThecombinationofcashewbutter,peanutflour,andalmondextractisenoughto
satisfyeverynutlover’scraving.
Ingredients
Serves12
⁄ cupcashewbutter
1cupdefattedunsweetenedpeanutflour
⁄ cupbutter,melted
⁄ teaspoonalmondextract
DefattingPeanuts
Defattedpeanutflourisapeanutflowerthathashadalargepercentageofitsfatremovedthroughamechanicalprocess.Thefatcontentofdefattedpeanutflourstillfallsaround25percentofcalories,buttheshelflifeissignificantlyincreased.
1. Mixcashewbutterandpeanutflourtogetherinasmallbowluntilwellcombined.2. Stirinmeltedbutteruntilsmooth.Addalmondextractandstiruntilcombined.3. Scoopouttablespoonsofmixtureontoabakingsheetcoveredinwaxpaper.4. Freezeuntilhardened,about30minutes.5. Storeintherefrigerator.
1 2
1 4
1 4
PeanutButterFatBombsThecrunchypeanutbutterandcrushedpeanutsinthisrecipegivethesepeanutbutterfatbombsanunbeatabletexture.Ifyoupreferlesscrunch,usesmooth
peanutbutterinstead.
Ingredients
Serves12
1cupcoconutoil
⁄ cupbutter
⁄ cupcrunchypeanutbutter
2tablespoonscreamcheese
10dropsliquidstevia
⁄ cupcrushedunsaltedpeanuts
1. Placecoconutoil,butter,peanutbutter,creamcheese,andsteviainasmallsaucepanandstirovermediumheatuntilmelted.
2. Sprinklecrushedpeanutsevenlyineachwellofa12-cupminimuffinpan.Pourpeanutbuttermixtureoverthepeanuts.
3. Placeinthefreezeruntilhardened,about30minutes.4. Storeintherefrigerator.
1 2
1 2
1 4
MapleFatBombsThesefatbombsprovidecomfortingmapleflavorwithoutallofthecarbohydrates
containedinregularmaplesyrup.
Ingredients
Serves12
⁄ cupbutter
⁄ cupcoconutbutter
10dropsliquidstevia
⁄ teaspoonmapleextract
⁄ teaspoongroundcinnamon
⁄ cupcrushedwalnuts
ChoosingYourMaple
Therearefourdifferenttypesofmapleextract:pure,natural,imitation,andartificial.Imitationandartificialextractsaremadeinalabandoftencontainnorealmapleproductatall.Sticktopureornaturalextracts.
1. Placebutter,coconutbutter,stevia,mapleextract,andcinnamoninasmallsaucepanandstirovermediumheatuntilmelted.Mixthoroughly.
2. Removemixturefromheatandstirincrushedwalnuts.3. Filleachwellofa12-cupminimuffinpanlinedwithcupcakewrappersorasilicone
moldwithanequalamountofthemixture.4. Placepanormoldinthefreezeruntilmixturehardens,about30minutes.5. Storeintherefrigerator.
1 4
1 2
1 2
1 4
1 2
BlueberryFatBombsBlueberriesandcreamcheeseareawinningcombination,butifyouwantadifferentflavor,makethisatripleberryfatbombbyusingacombinationof
blueberries,blackberries,andstrawberries.
Ingredients
Serves12
⁄ cupblueberries,divided
⁄ cupcoconutcream
⁄ cupcreamcheese,softened
⁄ cupcoconutbutter,melted
⁄ cupcoconutoil,melted
8dropsliquidstevia
UseWhatYou’veGot
Siliconemoldsareextremelyhelpfulwhenyou’reonaketogenicdiet,especiallyifyou’replanningtomakefatbombsaregularpartofyourdiet.Ifyoudon’twanttopurchasesiliconemolds,youcanuseicecubetrays,butitwillbehardertoremovethebombsfromthetray.
1. Place ⁄ cupoftheberries,coconutcream,andcreamcheeseinafoodprocessorandprocessuntilsmooth.Addmeltedcoconutbutter,meltedcoconutoil,andliquidsteviaandprocessagainuntilsmooth.
2. Fillupeachwellofa12-cupsiliconemoldorminimuffintinlinedwithcupcakewrapperswithanequalamountoftheblueberrymixtureanddroptheremainingblueberriesontop.
3. Placeinthefreezeruntilhardened,about30minutes.Storeintherefrigerator.
3 4
1 4
1 3
1 2
1 2
1 2
ChocolateOrangeFatBombsThecitrusnotesintheorangeextractinthisrecipebringouttheflavoroftheunsweetenedcocoapowder.Youcanmakethisadouble-chocolatefatbomb
insteadbyswappingouttheorangeextractforchocolateextract.
Ingredients
Serves12
⁄ cupbutter
⁄ cupcoconutoil
5tablespoonsunsweetenedcocoapowder
1teaspoonorangeextract
1. Mixallingredientstogetherinasmallsaucepanovermedium-lowheatuntilmeltedandsmooth.
2. Pourintoeachwellofa12-cupsiliconemoldandplaceintothefreezeruntilhardened,about30minutes.
3. Storeintherefrigerator.
1 2
1 2
VanillaMacadamiaFatBombsYoucanskipthefirststepinthisrecipebypurchasingmacadamianutflour
insteadofgrindingwholemacadamianuts,butitcanbemoreexpensivethatway.
Ingredients
Serves12
⁄ cupmacadamianuts
1cupcreamcheese,softened
⁄ cupheavywhippingcream
1teaspoonvanillaextract
⁄ teaspoonsalt
10dropsliquidstevia
MacadamiaKnowledge
Thereareanestimatedsevenspeciesofmacadamianutsaroundtheworld,butonlytwospeciesareedible.ThemajorityofmacadamianutscomefromAustralia,butthenutsthatcomefromHawaiiareoftendescribedasthebest-tasting.
1. Placemacadamianutsinafoodprocessorandprocessuntilyouachieveafinemealconsistency.Addremainingingredientsandprocessuntilsmooth.
2. Pourmixtureintoeachwellofa12-cupsiliconemoldandfreezeuntilhardened,about30minutes.
3. Storeintherefrigerator.
1 2
1 2
1 8
PumpkinFatBombsForarichertaste,swapoutthecoconutoilinthisrecipeforunsaltedbutter.Keep
theamountofcoconutbutterthesame.
Ingredients
Serves12
⁄ cupcoconutbutter,softened
⁄ cupcoconutoil,softened
⁄ cuppumpkinpurée
1teaspoonpumpkinpiespice
⁄ teaspoonvanillaextract
8dropsliquidstevia
⁄ teaspoonsalt
GofortheGourd
Cannedpumpkinisabout90percentwater,soitcontainsveryfewcalories—fewerthan50perserving.Pumpkinisalsorichinfiber,containing7gramspercup,butit’snotconsideredalow-carbohydratefood.Pumpkincanbeincorporatedintoaketogenicdiet,butalwayswatchyourportions.
1. Mixallingredientstogetherinasmallbowlandstiruntilcombined.2. Pourintoan8”×8”bakingpanandspreadoutmixtureevenly.Refrigeratefor30
minutesandthencutinto12squares.
1 2
1 4
1 8
1 4
1 8
AvocadoFatBombSmoothieTheavocadointhisrecipewillmakeyoursmoothieniceandcreamywithout
changingtheflavor.
Ingredients
Serves2
1cupfull-fatcoconutmilk
⁄ largeavocado
⁄ cupice
1teaspoonvanillaextract
1tablespoongranulatederythritol
2tablespoonscoconutbutter
Combineallingredientsinblenderandblenduntilsmooth.Serveimmediately.
1 2
1 4
Chapter16Smoothies
CoconutChiaSmoothieYoucanturnthisintoachocolatecoconutchiasmoothiebyaddingacoupleof
tablespoonsofunsweetenedcocoapowderbeforeblending.
Ingredients
Serves1
1cupfull-fatcannedcoconutmilk
2tablespoonschiaseeds
2tablespoonscoconutoil,melted
⁄ cupfrozenblueberries
ChoosingCoconutMilk
Thecoconutmilkthatcomesinaboxisfullofpreservativesandlowinfat.Somesweetenedvarietiescontainsugarorothersweetenersthatincreasecarbohydratecontent.Lookforfull-fatcoconutmilkinacanthatcontainsonlycoconutmilkoracombinationofcoconutmilkandguargum.
1. Placeallingredientsinablenderandblenduntilsmooth.2. Servecold.
1 4
ChocolateAlmondSmoothieTurnthisintoachocolatecoconutsmoothiebyusingcoconutmilkandcoconut
butterinsteadofalmondmilkandalmondbutter.
Ingredients
Serves2
1cupunsweetenedalmondmilk
⁄ cupsugar-freealmondbutter
2tablespoonsunsweetenedcocoapowder
⁄ cupheavycream
1 ⁄ cupsice
5dropsliquidstevia(optional)
ThePowerofStevia
Steviacontainsnocarbohydratesorcalories,butis200timessweeterthansugar,soalittlegoesalongway.Youcanalsousepowderedsteviainplaceofliquidstevia,buttheliquidversionstendtoblendbetter,especiallywithcoldliquids.
1. Putallingredientsinablenderandblenduntilsmooth.2. Servecold.
1 4
1 4
1 2
PumpkinPieSmoothieDon’tconfusepumpkinpuréewithcannedpumpkinpiefilling.Purepumpkinpuréecontainsonlythefleshofapumpkin,whilepumpkinpiefillingcontains
sweetenersthatincreasesugarandcarbohydratecontent.
Ingredients
Serves2
⁄ cuppumpkinpurée
1cupfull-fatcannedcoconutmilk
⁄ teaspoonpumpkinpiespice
⁄ largeavocado
2tablespoonscoconutoil,melted
⁄ teaspoonmapleextract
⁄ cupunsweetenedwheyproteinpowder
1. Putallingredientsinablenderandblenduntilsmooth.2. Servecold.
1 2
1 2
1 4
1 4
1 4
GreenSmoothieThetypeofwheyproteinpowderyouchooseforthisrecipewillmakeabig
differenceinthetaste.Switchitupbyalternatingbetweenchocolateandvanilla.
Ingredients
Serves2
1cupfull-fatcannedcoconutmilk
⁄ avocado
⁄ cupwheyproteinpowder
⁄ teaspoonvanillaextract
⁄ cupbabyspinach
2dropsliquidstevia
WatchYourWhey
Althoughproteinisthemajornutrientinproteinpowders,alotofthemcontainsweetenersthataddasignificantamountofcarbohydrates.Whenchoosingaproteinpowder,lookforonethatislowinnetcarbohydratesanddoesn’tcontainartificialingredients.
1. Putallingredientsinablenderandblenduntilsmooth.2. Serveimmediately.
1 2
1 4
1 2
1 2
HoneydewandAvocadoSmoothieThiscreamy,sweetsmoothiepacksplentyofproteinandhealthyfatstokeepyou
fullandgoingstrongthroughouttheday.Trysubstitutingcantaloupeoryourfavoritemelonforaslightlydifferentflavor.
Ingredients
Serves1
⁄ mediumavocado,peeledandpitremoved
⁄ cupchunkshoneydewmelon
⁄ cupfull-fatcannedcoconutmilk
⁄ cupwater
1tablespoonchiaseeds
2tablespoonsunsweetenedwheyproteinpowder
Ice,tothicken,ifdesired
HoneydewandCantaloupe:SweetTreats
Honeydewmelonisrelatedtothecantaloupe,butithasasmoothgreenfleshandaslightlymilderflavor.Bothfruitsareoftenservedfordessert.YoucanconsumemorethanhalfoftherecommendeddailyamountofvitaminCwithjustonewedgeofhoneydewmelon;onewedgeofcantaloupewillprovideover100percentoftherecommendeddailyamountofvitaminC,and120percentofvitaminA.
1. Placeavocado,melon,coconutmilk,water,chiaseeds,andproteinpowderinablenderandblenduntilsmooth.
2. Addicetothicken,ifdesired.3. Servecold.
1 4
1 4
1 2
1 4
CarrotAsparagusGreenSmoothieTheadditionofflaxseedtothissmoothielendsadelicioushintofnuttyflavor,and
booststhevitaminandmineralcontentaswell.
Ingredients
Serves4
1cupwatercress
1cupchoppedasparagus
2smallcarrots,peeledandchopped
2tablespoonsflaxseed
2cupsfull-fatcannedcoconutmilk
1cupwater
Flaxseed
Flaxseedisacommonproductfoundinalmosteverygrocerystore.Availableorganic,nonorganic,ground,andwhole,flaxseedcanbefoundinaisleswithnutsornearproduce.Youcanpurchasethewholeseedproductandusetheminsandwiches,salads,andmaindishesbyusingacoffeegrinderandgrindingthemuntilthoroughlypowdered.
1. Combinewatercress,asparagus,carrots,flaxseed,andcoconutmilkinablenderandblenduntilthoroughlycombined.
2. Addwaterwhileblendinguntildesiredtextureisreached.
AvocadoRaspberrySmoothieSweetandsatisfying,thissmoothiemakesagreatbreakfast—oradecadent
dessert.Tryswappingouttheraspberrieswithblueberries,blackberries,orevencloudberriesforamoreexotictouch.
Ingredients
Serves1
⁄ mediumavocado,peeledandpitremoved
⁄ cupraspberries
⁄ cupchoppedfreshmint
1cupheavycream
2tablespoonscoconutoil,melted
⁄ cupwater
ArcticCloudberries
Tinygoldencloudberriesareoneofnature’sgiftsinScandinavia’sharshlybeautifulmountains,asmuchthehallmarkoftheculinaryterroirasgrapesaretoItaly’sfargentlerclimes.You’reunlikelytofindcloudberriesfreshinmostpartsoftheUnitedStates,althoughtheydogrowwildacrossnorthernCanada,wherethey’recalledbakeapples.SomeIKEAstoressellfrozencloudberries,aswellascloudberryjam—butbewaryofthejam’shighamountsofsugarandcarbohydrates.
1. Placeavocado,raspberries,mint,cream,andcoconutoilinablenderandblenduntilsmooth.
2. Addwaterwhileblendinguntildesiredconsistencyisreached.
1 4
1 4
1 2
1 2
LimeandCoconutSmoothieThetarttasteoflimeinthisgreensmoothieisbalancedwiththesweetand
creamycoconutmilk.Thisrecipewillbringthetastesoftropicallocalesintoyourkitchen,andisgreattosharewithfriends.
Ingredients
Serves4
1cupfreshspinach
2tablespoonschiaseeds
2largelimes,peeledandseeded
2cupsfull-fatcannedcoconutmilk
⁄ cuppurifiedwater
LimesandJoints
Althoughmanypatientssufferingfromarthritisdecidetoexerciseandeatdifferently,fewknowthepowerfuleffectslimescanhaveonjoints!ThesevitaminC–filledfruitscanpackapunchinreducingarthritissymptomstoaminimumandmakingeverydaylifeseemlessachy!
1. Combinespinach,chiaseeds,limes,andcoconutmilkinablenderwithhalfofthewaterandblenduntilthoroughlycombined.
2. Addremainingwaterwhileblendinguntildesiredconsistencyisreached.
1 2
TripleGreenSmoothieThissmoothiefeaturesspinach,avocado,andlimeforaboostofvitamins,wholenutrition,andabalanceofflavors.Ifthetasteofspinachistoostrongforyour
palate,trysubstitutingromainelettuceorwatercress.
Ingredients
Serves4
1cupfreshspinach
2mediumavocados,peeledandpitsremoved
1largelime,peeledandseeded
1cupfull-fatcoconutmilk,divided
⁄ cupfull-fatplainGreekyogurt,divided
FiberBenefits
Leafygreens,vegetables,andfruitsallcontainsomeamountofthismiraclesubstance.Becausethehumanbodyisalmostcompletelyunabletodigestfiber,webenefitfromitstendencytomakeourstomachsfeelfullandclearourintestinaltractsbyremainingnearlyintactthroughoutdigestion.Althoughfiberisavailableinpillandpowderforms,thoseareafarcryfromahealthybowlofspinachorbroccoli.
1. Combinespinach,avocados,lime, ⁄ cupcoconutmilk,and ⁄ cupyogurtinablenderandblenduntilthoroughlycombined.
2. Addremaining ⁄ cupcoconutmilkand ⁄ cupyogurtwhileblendinguntildesiredtextureisreached.
3 4
1 2 1 2
1 2 1 2
GingerStrawberrySmoothieThesoothingeffectsofgingermakethisrecipeperfectforoptimizingdigestion.Ifyoupreferathicker,coldershake,addcrushedice ⁄ cupatatimeuntilsuitably
thickandcreamy.
Ingredients
Serves4
1cupwatercress
⁄ cupfrozenstrawberries
⁄ ”piecegingerroot,peeled
1cupfull-fatcannedcoconutmilk
1cupheavycream,divided
1. Combinewatercress,strawberries,ginger,coconutmilk,and / cupcreaminablenderandblenduntilthoroughlycombined.
2. Addremainingcreamasneededwhileblendinguntildesiredconsistencyisreached.
1 2
3 4
1 2
1 2
AlmondBerrySmoothieAlmondsarethestarofthisflavorfulsmoothie—almondbutterandwholealmondscombineforamixofcrunchyandsmoothtextures.Theomega-3contentofthissmoothieisboostedwiththeadditionofflaxseed,whichaddsevennuttierflavor.
Ingredients
Serves4
2cupsunsweetenedhomemadealmondmilk,divided(seesidebarinBananaNutSmoothierecipe)
2tablespoonsunsweetenedalmondbutter
⁄ cuprawalmonds
1tablespoonflaxseed
1cupfreshspinach
1cupstrawberries
⁄ cupheavycream
StrawberriesforSight
Richintheantioxidantsthatgivethemtheirvibrantredcolor,thissweetberryisalsorichinvitaminsA,C,D,andE,Bvitamins,folate,andphytochemicalsthatjoinforcestohelpyoumaintainhealthyeyesandstrongvision.Strawberriesmayhelpdelaytheonsetofmaculardegeneration.
1. Combine1cupalmondmilkwiththealmondbutter,almonds,andflaxseedinablenderandemulsify.Forasmoothertexture,emulsifycompletelyuntilnonutpiecesremain.Forachunkytexture,besuretoleavesomepiecesofalmondintact.
2. Addspinach,strawberries,andheavycreamandblenduntilthoroughlycombined.3. Addremaining1cupofalmondmilkasneededwhileblendinguntildesired
consistencyisreached.
1 4
1 2
KaleandBrazilNutSmoothieThisunusualblendofingredientsdeliverssoundnutritionanduniqueflavor.KaleisanutritionalpowerhousethatprovidesanabundanceofvitaminsAandK.
Ninety-onepercentofBrazilnuts’caloriescomefromfat,makingthemaperfectadditiontotheketogenicdiet.
Ingredients
Serves2
2cupschoppedkale
⁄ cupBrazilnuts,frozen
2tablespoonscoconutoil,melted
2cupsfull-fatcannedcoconutmilk
⁄ teaspoongroundcinnamon
⁄ teaspoongroundallspice
⁄ –1cupice,asneeded
BrazilNutEcology
Brazilnutsgrowonlarge,old-growthtreesintheAmazon.Thesetreescanlivetobe500yearsold,andtheirpollination(andnutproduction)dependsonthepresenceofaparticularspeciesoforchidthatattractsaparticularbee.BrazilnutsareoneoftheAmazon’spotentialsustainableresourcesbecausetheycanbeharvestedeachyearwithoutdamagingthetrees,butthenutproductionrequiresadelicateenvironmentalbalancethatisbeingthreatenedbydeforestation.
1. Placekale,nuts,coconutoil,coconutmilk,cinnamon,andallspiceinablenderandblenduntilthoroughlycombined.
2. Withtheblenderrunning,addiceinsmallbatchesuntildesiredconsistencyisreached.Ifsmoothieistoothick,addsplashesofwatertothinouttheconsistency.
1 4
1 2
1 2
1 2
CalmingCucumberSmoothieThelighttasteofcucumberandtherefreshingfragranceofmintcombinewith
romainelettuceinthisdelightfulsmoothie.Toastedalmondsmakeagreatadditiontothissmoothie;tryaddingatablespoonofslicedtoastedalmondsinadditionto
thecoconutflakes.
Ingredients
Serves4
1cupchoppedromainelettuce
2mediumcucumbers,peeled
⁄ cupchoppedmint
1cupfull-fatcannedcoconutmilk,divided
⁄ cupunsweetenedcoconutflakes
CucumbersAren’tJustWater
Eventhoughacucumberismostlywater(andfiber),itisfarmorethanatasty,thirst-quenching,andfillingsnackoption.Thesegreenveggieshavedetoxifyingandrehydratingproperties.Byconsumingoneservingofcucumbersperday,you’llnotonlyfulfillafullservingofveggiesandstaveoffhunger,you’llhaveclear,hydratedskin!
1. Combineromaine,cucumbers,mint,and ⁄ cupcoconutmilkinablenderandcombinethoroughly.
2. Addremainingcoconutmilkwhileblending.3. Dividesmoothiemixtureinto4glasses.Topeachglasswith1tablespooncoconut
flakestogarnish.
1 4
1 4
1 2
SpicedCashewButterSmoothieMixuptheusualpeanutbutter–andalmondbutter–filledsmoothiesbyswappingincashewbutterinstead!Cashewbutterisslightlysweetandverycreamy.Rawcashewbutterisbest,asitcontainshigherlevelsofnutrientsthanitsroasted
counterparts.
Ingredients
Serves1
⁄ avocado,peeledandpitremoved
1tablespoonunsweetenedcashewbutter
⁄ cupheavycream
⁄ cupfull-fatcannedcoconutmilk
⁄ teaspoongroundcinnamon
⁄ teaspoongroundallspice
⁄ teaspoonsugar-freevanillaextract
⁄ cupice
1teaspooncrushedcashews(optional)
CashewBenefits
Cashewshavealowerfatcontentthanmostnuts,butthatdoesnotmeanthey’renotagreatadditiontotheketogenicdiet.Cashewsarehighinheart-healthymonounsaturatedfats,suchasthosefoundinoliveoil,andhavebeenfoundtoreducehightriglyceridesintheblood.Ingeneral,nutspromotehearthealthandlowertheriskofweightgain,soaddmoreservingstoyourdiettoliveyourbest!
1. Combineavocado,cashewbutter,heavycream,coconutmilk,cinnamon,allspice,andvanillaextractinablenderandcombinethoroughly.
2. Slowlyaddicewhileblendinguntildesiredtextureisreached.3. Poursmoothiemixtureintoaglassandtopwith1teaspooncrushedcashews,if
desired.
1 2
1 2
1 2
1 2
1 2
1 2
1 2
SpicedChocolateSmoothieTheflavorsinthissmoothiearereminiscentofMexicanhotchocolate—withoutalltheaddedsugarandcarbohydratesthetraditionalversioncontains.Ifcayennepowderistoospicyforyourtastebuds,simplyomititfromthissmoothie.Try
addingapinchofnutmeginstead.
Ingredients
Serves1
⁄ cupfull-fatcannedcoconutmilk
1tablespooncoconutoil,melted
1tablespoongroundflaxseedorchiaseeds
⁄ teaspooncayennepowder
⁄ teaspoongroundcinnamon
2 ⁄ tablespoonsunsweetenedcocoapowder
⁄ teaspoonunsweetenedvanillaextract
⁄ cupwater
⁄ cupice,ifdesired
1cinnamonstick,togarnish
CayenneforDigestiveHealth
Youwouldthinkthatsuchaspicyadditionwouldcausestomachdiscomfort,butthispepperhasamazingbenefits.Cayennehastheabilitytopromoteadigestiveenzymethatworkstokillbadbacteriaingestedfromfoodswhilepromotingthegoodbacteriathatoptimizesthedigestiveprocess.Cayennealsofightsoffthebadbacteriathatcausestomachulcers!
1. Combinecoconutmilk,coconutoil,groundseeds,cayenne,cinnamon,cocoapowder,vanillaextract,andwaterinablenderandcombinethoroughly.
2. Slowlyaddicewhileblendinguntildesiredtextureisreached.3. Poursmoothiemixtureintoaglassandgarnishwithcinnamonstick,ifdesired.
1 2
1 4
1 2
1 2
1 4
1 2
1 2
CoconutCreamDreamSmoothieCoconutcreampieisadeliciousdessert,butitpacksemptycaloriesandveryfewvitaminsandminerals.Thisrecipeblendsthestaringredientsofcoconutcream
pieinahealthygreensmoothie.
Ingredients
Serves4
1cupchoppedromainelettuce
Fleshof2maturecoconuts
1tablespoonlemonjuice
1mediumavocado,peeledandpitremoved
⁄ ”piecegingerroot,peeled
⁄ cupfull-fatcannedcoconutmilk
⁄ cupfull-fatplainGreek-styleyogurt
1cupice(ortotaste)
1. Combineromaine,coconutflesh,lemonjuice,avocado,ginger,andcoconutmilkinablenderuntilthoroughlycombined.
2. Addtheyogurtwhileblendinguntiljustcombined.3. Slowlyaddicewhileblendinguntildesiredtextureisreached.
1 4
1 2
1 2
OrangeCoconutSmoothiePackedwithbrain-stimulatingandimmune-system-boostingvitaminC,this
smoothieisagreatoptionwheneveryonearoundyouseemstobesick.Itspowerisintensifiedwiththeantioxidant-richcoconutmilk.
Ingredients
Serves4
1cupchoppediceberglettuce
2mediumoranges,peeled
2cupsfull-fatcannedcoconutmilk
2tablespoonscoconutoil,melted
VitaminC
Orangesarewellknownfortheirimmunity-buildingpower,andrightfullyso!Consumingorangeseverydaycanhelpthehumanbodycanfightoffillnessesfromthecommoncoldtoseriouscancersandheartdisease.Youcanthanktherichbeta-carotenesandthevitaminC.Anorangeisadefinitemustforhealthandlongevity.
1. Blendlettuceandorangesuntiljustcombined.2. Addcoconutmilkandcoconutoilslowlywhileblendinguntildesiredconsistencyis
reached.
BananaNutSmoothieThissmoothiecombinesampleproteinandthehealthyfatsyouneed.Inadditiontothevitamins,minerals,andnutrientsfromthelettuceandbanana,thehealthy
fatsfromthecoconutmilkmakethissmoothieapowerfulstarttoanyday.
Ingredients
Serves4
1cupfull-fatcannedcoconutmilk
1cupchoppediceberglettuce
1cupheavycream
⁄ teaspoonvanillaextract
1cuphomemadeunsweetenedvanillaalmondmilk
1mediumbanana,sliced
MakeYourOwnAlmondMilk
Althoughthereareanumberofalmondmilksonthemarket,theyareoftenfullofsugarorunhealthyadditives.Somepeoplechoosetocreatetheirownlower-cost,lower-sugarversionathome.Ifyou’dliketocreateyourownalmondmilk,combine ⁄ cupwaterand1cupalmondsandblendthoroughly.Addatouchofvanillaextracttomakeavanillaversion.Strainbeforeusing.
1. Combinecoconutmilk,lettuce,heavycream,andvanillaextractinablenderwith ⁄cupofalmondmilkandblendthoroughly.
2. Continueaddingremainingalmondmilkwhileblendinguntildesiredconsistencyisreached.
3. Toserve,dividesmoothieinto4glasses.Topeachglasswithanequalamountofslicedbanana.
1 2
1 2
1 2
Chapter17SlowCookerRecipes
MeatyChiliThisrecipecallsforamixtureofbaconandpork,butyoucanuseany
combinationofgroundmeatthatyouwant.
Ingredients
Serves8
8slicesthick-cutsugar-freebacon
1mediumwhiteonion,chopped
1largegreenpepper,diced
1smallredpepper,diced
1poundgroundbeef
1poundgroundpork
1(14.5-ounce)canfire-roasteddicedtomatoes
1(6-ounce)cantomatopaste
3tablespoonschilipowder
1tablespooncumin
1teaspoongarlicpowder
2teaspoonssugar-freehotsauce
1teaspoonsalt
1cupsugar-freebeefbroth
SearchingforSugar
Notallhotsaucesarethesame.Someofthemcontainsugar,eventhoughit’snotnecessary.Checkyourhotsaucelabelsandchooseonethatissugar-free.Alotofpopularbrandsfallintothiscategory.
1. Cookbaconovermedium-highheatinalargeskilletuntilcrisp,about10minutes.2. Removebaconfromheat,reservingbaconfat,andchopintosmallpieces.3. Putchoppedonionsandpeppersinthesameskilletinhotbacongreaseandsauté
untiltranslucent,3–4minutes.Addgroundbeefandgroundporkandcookuntilnolongerpink.Drainliquid.
4. Putbeefmixture,choppedbacon,andremainingingredientsinaslowcooker.Stiruntilingredientsarecombinedandcookonlowfor6hours.
ClassicSloppyJoesThistraditionalsandwichfillingmakesagreatketorecipetostuffintopeppers,
spoonoverroastedspaghettisquash,oruseasadipforslicedvegetables.Italsomakesagreatpartydish.Makeaheadatyourconvenience,thenchillorfreeze.
Reheatinyourslowcookerjustbeforeyourparty.
Ingredients
Serves8
4tablespoonsoliveoil
2onions,peeledandthinlysliced
1clovegarlic,minced
1pound85/15groundbeef
1poundgroundpork
⁄ cupapplecidervinegar
⁄ cuptomatopaste
⁄ teaspoonsalt
⁄ teaspoonblackpepper
QuickTomatoPeeling
Noteveryonelikespeeledtomatoes.Sometimesthepresenceofthepeelsaddsjustabitmorecolorandtexture.Butifyoudopeel,thereisahelpfultrick.Arrangethetomatoesinabowl.Coverthemwithboilingwaterfor2minutes,thendrain.Thiswillloosentheskinsforeasierpeeling.
1. Heattheoilinalargeskilletoverlowheat.Sautétheonionsintheskilletoverlowheatuntilsoft,about12–15minutes.Forthelast2minutesofcooking,addthegarlic.Stiruntilcookedandfragrant.Transfertotheslowcooker.
2. Brownthemeatinthesamepanovermediumheat,breakingintochunks;drain.Addthemeat,vinegar,tomatopaste,salt,andpeppertotheslowcooker.
3. Coverandheatonalowsettingfor3–4hours.
1 2
1 2
1 4
1 2
BeefStewThisdishisgreattocomehometoonacoldwintrynight.It’sverysimple,andyou
cansetittocookandleaveitaloneuntilit’sdone.
Ingredients
Serves6
1tablespooncoconutoil
2poundsstewmeat
1greenpepper,coarselychopped
3cupspearlonions,peeled
30cherrytomatoes
1tablespoontapiocaflour
2tablespoonsgranulatederythritol
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1. Heatthecoconutoilinalargeskilletovermediumheat.Sautéthemeatinoiluntilbrownedonallsides,thendrainandtransfermeattotheslowcooker.
2. Placethegreenpepper,onions,tomatoes,tapiocaflour,granulatederythritol,salt,andpepperintheslowcooker.
3. Coverandheatonalowsettingfor4–5hours.
1 2
1 4
GingerBarbecueBeefFreshgingerhasamuchmorepotentflavorthanpowdered,driedginger.Tryto
usethefreshrootifavailable.
Ingredients
Serves6–8
3clovesgarlic,peeledandminced
1”freshgingerroot,peeledandminced
⁄ cupcoconutaminos
⁄ cupwater
2tablespoonssesameoil
2tablespoonsgranulatederythritol
4teaspoonssesameseeds
3poundsbeef
1onion
1. Mixgarlicandgingerrootinasmallbowlwithcoconutaminos,water,oil,erythritol,andsesameseeds.
2. Cutthebeefinslices.Peelandcoarselychoptheonion.3. Arrangethebeefandonionintheslowcooker.Pourthesaucemixtureoverthebeef
andonions,makingsuretheyarecompletelycoated.4. Coverandheatonalowsettingfor4–5hours.
1 2
1 2
CoconutSoupThissimpledishisdeliciouslysmoothandcreamy.Youcanaddcookedbeef,
chicken,orseafoodforotherflavorsandtextures.
Ingredients
Serves6–8
3tablespoonsbutter
1mediumonion,finelychopped
1 ⁄ tablespoonstapiocaflour
5cupssugar-freechickenbroth,divided
2cupsunsweetenedcoconutflakes
1 ⁄ cupsfull-fatcannedcoconutmilk
⁄ cupchoppedfreshcilantro(optional)
1. Meltthebutterinalargeskilletovermediumheat.Sautétheonioninbutteruntilsoft,about10minutes.
2. Blendthetapiocaflourinto ⁄ cupofthechickenbroth.Addtotheonionandstirovermediumheatuntilthickened.
3. Transferthemixturetotheslowcookerandaddtheremainingbroth.4. Coverandheatonalowsettingfor2–3hours.5. Preheattheovento350°F.Placethecoconutflakesinasinglelayeronabaking
sheet.Toastintheovenfor10minutes,stirringoccasionally,untilthecoconutisslightlybrowned.
6. Anhourbeforeserving,addthecoconutmilktotheslowcooker.Stirtocombine.7. Toserve,ladlethesoupintobowlsandsprinklewithtoastedcoconut.Alternatively,
youcanaddthecookedmeatofyourchoice,andsprinklewithfreshlychoppedcilantro.
1 2
1 4
1 4
1 2
CountryChickenStewThisrecipetakessomeadvanceplanning,butit’sasurewaytoimpressdinner
guests.Servethiswithslicedavocadoandplentyofsourcream.
Ingredients
Serves4–6
2poundschickenthighs,cutintopieces
1largecarrot,peeledandchopped
1largeonion,peeledandchopped
1cupsugar-freechickenstock
2cupswater,divided
1bouquetgarni
1teaspoonwholeblackpeppercorns
2tablespoonsbutter,divided
1tablespoontapiocaflour
⁄ poundsaltpork
10pearlonions
⁄ poundmushrooms
1tablespoonchoppedfreshparsley
TooSalty?
Ifyoursoupistoosalty,putapieceofrawpotatointhesouporaddaspoonfuleachofcidervinegaranderythritol.Ifsoupistoogreasy,dropinalettuceleaf,thentakeitbackoutafter2minutes.Theleafwilltakesomegreasealongwithit.
1. Placethechickenthighs,carrot,onion,stock,1cupwater,bouquetgarni,andpeppercornsinalargezip-topplasticbag.Makesurethechickeniscompletelysubmergedinthemarinadewiththevegetables.Placeintherefrigeratortomarinateovernight.
2. Aftermarinatingovernight,removethechicken;strainthemarinadeandsavethejuice,discardingthevegetablesandspices.
1 4
1 2
3. Melt1tablespoonbutterinalargeskilletovermediumheatandmixinthetapiocaflouruntilblended.Addthemarinatedchicken,stirforafewminutes,thenslowlystirinthestrainedmarinadeandtheremaining1cupofwater.Mixtomakesuretherearenolumps.
4. Transfertotheslowcooker.Coverandheatonalowsettingfor4–6hours.5. Cubethesaltporkandpeelthepearlonions.Placetheporkwiththeonionsina
mediumpot,andcoverwithwater.Heatoverhighheatuntilboiling;drainanddiscardtheliquid.
6. Cleanthemushroomsbywipingwithadampcloth,thenhalvethem.Sautétheboiledpork,boiledonions,andmushroomsinremainingbutterinalargeskilletovermediumheatuntiltheporkisbrowned.Drain,thentransfertotheslowcookerwiththemeat.
7. Covertheslowcookerandheatonalowsettingforanother2hours.Beforeserving,stirintheparsley.
VenisonRoastinOrangeIfyoudon’thaveaccesstovenison,substitutebeeforpork.Useaninexpensive
cut;theacidicorangejuicewilltenderizeitduringcooking.
Ingredients
Serves8
3poundsvenisonroast
2slicessugar-freebacon,cutintosmallpieces
2clovesgarlic,minced
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1bayleaf
2wholecloves
⁄ cuporangejuice
Don’tEatBayLeaves
Remember,bayleavesaddlotsofflavor,butyoushouldalwaysremovethembeforeservingadish.Bayleavesaresharpanddangeroustoeat.
1. Inalargeskillet,sautéthevenisonwiththebacon,garlic,salt,andpepperovermediumheatuntilthemeatislightlybrowned,about5–8minutes.
2. Transferthemeatandjuices,bayleaf,cloves,andorangejuicetotheslowcooker.3. Coverandheatonalowsettingfor6–8hours.4. Opentheslowcookertwicetobaste,butnomore.Removethebayleafbefore
serving.
1 2
1 2
1 4
Pull-ApartPorkThisisexcellentonketo“sandwiches,”orservedbyitself.Italsofreezeswelland
canbestoredinsingle-servingcontainersforquickmeals.
Ingredients
Serves6
1tablespooncoconutoil
2poundsporkstewmeat,cubed
2yellowonions,chopped
4mediumtomatoes,chopped
4clovesgarlic,minced
2teaspoonshotchilipowder
⁄ teaspoongroundcinnamon
⁄ teaspooncayennepepper
2teaspoonsdriedoregano
2teaspoonsgroundcumin
⁄ teaspoonsalt
⁄ cupapplecidervinegar
1. Meltthecoconutoilinalargeskilletovermediumheat.Sautétheporkandonionsintheoiluntilthemeatislightlybrowned,about5–8minutes.
2. Mixthetomatoesandgarlictogetherinalargebowl.3. Mixthespices,salt,andvinegarinasmallbowl.4. Placehalfofthetomatomixtureinthebottomoftheslowcooker.Sprinklewith ⁄ of
thespicemixture.5. Placethemeatmixtureoverthetomatolayer,andsprinklewith ⁄ ofthespice
mixture.6. Placetheremainingtomatomixtureontopofthemeat,andsprinklewiththe
remainingspicemixture.7. Coverandheatonalowsettingfor6–8hours.
1 4
1 4
1 2
1 4
1 4
1 2
ChickenPeanutStewSprinklewithchoppedpeanutsandflakedcoconutbeforeservingoverfreshly
cookedcauliflower“rice.”
Ingredients
Serves4
4chickenbreasts
1largegreenbellpepper
2mediumyellowonions
1(6-ounce)cantomatopaste
⁄ cupsugar-freecrunchypeanutbutter
3cupssugar-freechickenbroth
1teaspoonsalt
1teaspoonchilipowder
1teaspoongranulatederythritol
⁄ teaspoongroundnutmeg
1. Removetheskinandbonesfromthechickenbreastsanddiscard;cutthemeatinto1”cubes.
2. Removethestemandseedsfromthepepperandcutinto ⁄ ”rings.Peeltheonionsandcutinto ⁄ ”rings.
3. Combinealltheingredientsintheslowcooker;stiruntilallingredientsarewellmingled.
4. Coverandcookonalowsettingfor4–6hours.
3 4
1 2
1 4
1 4
EastIndianGreenCurriedChickenThisincredibledishhascomplexflavorsandafieryheat.Serveoversteamed
cauliflower,FriedCauliflower“Rice”(seerecipeinChapter11),orGarlickyGreenBeans(seerecipeinChapter11).
Ingredients
Serves6
6chickenbreasts
1 ⁄ cupsunsweetenedfull-fatcannedcoconutmilk,divided
1 ⁄ tablespoonsgreencurrypaste
⁄ cupslicedcannedbambooshoots
⁄ cupfishsauce
1tablespoongranulatederythritol
⁄ cupchoppedfreshmintleaves
2freshgreenchilipeppers,minced
StockingUponEthnicStaples
Ifyourlocalgrocerystoredoesn’tcarrycertainethnicspicesoringredients,youmaybeabletofindthemontheInternetoratspecialtyshops.Justmakesuretostockuponshelf-stablenecessitiessoyoucanmakethesedisheswheneveryoulike.
1. Removetheskinandbonesfromchickenbreasts.2. Heat ⁄ cupofthecoconutmilkandthegreencurrypasteinamediumskilletover
mediumheat;stiruntilwellblended.Addthechickenandsautéfor10minutes.3. Placethechickenbreastsintotheslowcooker.Stirintheremainingcoconutmilk,
bambooshoots,fishsauce,anderythritol.4. Coverandcookonalowsettingfor6–7hours.5. Stirinthemintandchilipeppers.Coverandcookanadditional30minutes.
1 2
1 2
1 2
1 4
1 4
1 2
CauliflowerandHamChowderServewithanarrayofpickledvegetablestooffsetthecreamysweetflavorofthis
soup.
Ingredients
Serves6
1cupcannedfull-fatcoconutmilk
1tablespoontapiocaflour
2cupsdicedham
3cupschoppedfreshcauliflower
1smallwhiteonion,finelychopped
1cupgratedSwisscheese
2cupswater
1cupheavycream
TheSquashBowl
Usesquashasasoupbowl!Manysmallsquashesmakeexcellentcomplementstosoupsandstews.Cuttheminhalf,removetheseeds,andprebakeinthemicrowaveoroven.Ladleyoursouporstewintothesquashforafestivelook.
1. Mixthecoconutmilkandtapiocaflourintheslowcooker.2. Addtheham,cauliflower,onion,Swisscheese,andwatertotheslowcooker.3. Coverandcookonalowsettingfor8–9hours.4. Tenminutesbeforeserving,stirinthecream.
HamburgerVegetableSoupIt’seasytoadaptthissouptosuityourtastebuds.Tryaddingsomefreshherbssuchasparsley,orusegroundporkorturkeyinsteadofbeef.Atoppingoffreshly
gratedParmesanaddsflavorandmakesagreatpresentation,too.
Ingredients
Serves6
⁄ poundgroundbeef
6cupssugar-freebeefbroth
3mediumfreshtomatoes,diced
1largeyellowonion,chopped
⁄ cupchoppedcelery
⁄ teaspoonsalt
⁄ teaspoonblackpepper
1cupchoppedfreshasparagus
1cupfreshgreenbeans
ThickenItUp
Tocreateathickersoup,removesomeofthecookedvegetablesfromthebrothandpuréetheminablender,thenstirthembackintothesoup.Oraddfull-fatcoconutmilkforanevenrichersoup.
1. Brownthegroundbeefinamediumskilletovermedium-highheat,breakingandcrumblingintosmallerpieces,about7–10minutes.Drainoffgrease.
2. Placethegroundbeef,beefbroth,tomatoes,onion,celery,salt,andpepperinslowcooker.Coverandcookonalowsettingfor6hours.
3. Addtheasparagusandgreenbeans.Coverandcookonlow1–2morehoursbeforeserving.Ifdesired,servewithfreshlygratedParmesancheese,orascoopofsourcream.
1 2
1 2
1 2
1 2
FrenchCountrysideChickenandPorkStewTopwithchoppedparsleyandadollopofsourcreamrightbeforeserving.
Ingredients
Serves4
3poundsporkchops
4chickenbreasts
2tablespoonsoliveoil
10pearlonions,peeled
4clovesgarlic,minced
2cupssugar-freebeefbroth
⁄ cupsugar-freechickenstock
2tablespoonsDijonmustard
4ounces( ⁄ cup)freshmushrooms,quartered
1teaspoonwarmwater
1teaspoontapiocaflour
PreparingPearlOnions
Whenusingpearlonions,cookthemfirstinboilingwaterfor3minutes.Plungethemintocoldwater.Removethemfromthewaterandcutofftheendsbeforeeasilyremovingtheskin.
1. Removethebonesfromtheporkandcutthemeatinto ⁄ ”cubes.Removethebonesandskinfromthechickenanddiscard;cutthechickeninto ⁄ ”cubes.
2. Heatoliveoilinalargeskilletovermedium-highheat.Sautéthepork,chicken,onions,andgarlicuntilthemeatisbrowned,about7minutes.
3. Drainoffgreaseandaddmixturetotheslowcooker.4. Combinebeefbroth,chickenstock,andmustardinamediumbowlandpourmixture
intotheslowcooker.Addmushroomsontop.5. Coverandcookonalowsettingfor8–9hours.6. About30minutesbeforeserving,makeapasteofthewarmwaterandtapiocaflour;
addtotheslowcooker,stirringwell.Cookuncovered,stirringoccasionally,untilagravydevelops.
7. Servewithdesiredgarnishes.
1 4
1 2
1 2
1 2
ChiliCoconutChickenThecoconutmilkprovidesanicebalancetotheredchilies.ServethisoverFriedCauliflower“Rice”(seerecipeinChapter11)orMashedCauliflower(seerecipein
Chapter11).
Ingredients
Serves4
⁄ teaspoonblackmustardseeds
⁄ teaspooncuminseeds
⁄ teaspooncorianderseeds
3tablespoonscoconutoil
8curryleaves
1mediumredonion,finelychopped
2teaspoonsGinger-GarlicPaste(seesidebarrecipe)
3driedredchilies,roughlypounded
⁄ teaspoonturmericpowder
Salt,totaste
1 ⁄ poundsboneless,skinlesschicken,cubed
Water,asneeded
1cupfull-fatcannedcoconutmilk
Ginger-GarlicPaste
Removethestemsfrom2serranogreenchilies.(Thechiliesareoptional;omitifyoulikeamilderpaste.)Placechilies, ⁄ cuppeeledfreshgingerroot, ⁄ cuppeeledgarliccloves,and1tablespooncoldwaterinafoodprocessorandpuréetoformasmoothpaste.Addnomorethan1tablespoonofwatertohelpformasmoothconsistency.Storethepasteinanairtightjarintherefrigerator.Thepastewillkeepforupto2weeksintherefrigerator.
1. Inasmallskilletovermediumheat,dry-roastthemustardseeds,cuminseeds,andcorianderseeds.Whenthespicesreleasetheiraroma,about3minutes,removefromheatandletcool.Inaspicegrinder,grindtoacoarsepowder.Setaside.
2. Inalargeskillet,heatthecoconutoilovermediumheat.Addthecurryleavesandtheonions;sautéforabout1minute.
1 2
1 2
1 2
1 2
1 2
1 2 1 2
3. AddtheGinger-GarlicPasteanddriedredchilies.Sautéovermediumheatuntiltheonionsarewellbrownedandtheoilbeginstoseparatefromthesidesoftheonionmixture,about8minutes.(Youcanalsouse ⁄ cupjarredcurrypaste,buttheresultswouldbeslightlydifferentbecauseofthestrongflavorofthegarammasalainmostcurrypastes.)
4. Addthegroundmustard,cumin,andcorianderseeds,turmericpowder,andsalt;sautéfor1minute.
5. Addthechickenpieces;mixwellandtransferintoa3–4-quartslowcooker.Youcanaddupto ⁄ cupofwaterifthegroundspicesdon’tincorporateaswellasyou’dlike,althoughnotnecessary.
6. Coverandcookonhighfor2–3hours,oronlowfor4–6hours,oruntilthechickeniscookedthrough.
7. Duringthelast30minutes,addthecoconutmilkandsimmer.Servehot.
1 2
1 4
MixedVegetablesinCoconutSauceUseyourchoiceofseasonalvegetablestomakethisdish.ServewithTurnipFries(seerecipeinChapter11)orMashedCauliflower(seerecipeinChapter11),or
overroastedspaghettisquashandyourchoiceofanyhotpickle.
Ingredients
Serves4
1cupunsweeteneddesiccatedcoconut
1tablespoontoastedcuminseeds
2greenserranochilies,seeded
Water,asneeded
2smallcarrots,peeledandchopped
⁄ poundfrozencutgreenbeans,thawed
⁄ cupCoconutYogurt(seeChapter12)
⁄ cupsourcream
⁄ teaspoonturmericpowder
Salt,totaste
1tablespooncoconutoil
1teaspoonblackmustardseeds
8curryleaves
1. Inafoodprocessor,grindthecoconut,cuminseeds,andgreenchiliesalongwithafewtablespoonsofwatertomakeathickpaste.Setaside.
2. Inaslowcooker,combinethecarrots,greenbeans,and1 ⁄ cupsofwater.Coverandcookonhighfor1 ⁄ hours,oronlowfor3hours,oruntilthevegetablesaresoft.Drainoffanyremainingwater.
3. Addtheyogurt,sourcream,reservedcoconutpaste,turmeric,andsalttothevegetables.Simmeruntilthevegetablesarecompletelycookedthrough,another45minutesonhighor1 ⁄ hoursorlow.Whencookedthrough,turnofftheheatandsetaside.
1 2
1 4
1 4
1 2
1 2
1 2
1 2
4. Inasmallskillet,heatthecoconutoilovermediumheat.Addthemustardseedsandcurryleaves.Whentheseedsbegintocrackle,removefromheatandpouroverthecookedvegetables.Servehot.
LambVindalooYoucanalsopreparethiswithporkorbeef;adjustseasoningstotaste.(The
cookingtimeswillstaythesame.)
Ingredients
Serves4
⁄ cupricevinegar
⁄ cupwater
1teaspoonblackpeppercorns,roughlypounded
1tablespoonmincedgarlic
2teaspoonsredchilipowder
2greenserranochilies,minced
1 ⁄ poundsbonelessleanlamb,cubed
3tablespoonslightoliveoil
1tablespoongratedgingerroot
1largeredonion,peeledandfinelychopped
6wholedriedredchilies,roughlypounded
1(1”)cinnamonstick
⁄ teaspoonturmericpowder
Salt,totaste
SelectingLamb
Colorcanbeagreathelpwhenbuyinglamb.Youngerlambispinkishredwithavelvetytexture.Itshouldhaveathinlayerofwhitefatsurroundingit.Ifthemeatismuchdarkerincolor,itmeansthatthelambisolderandflavoredmorestrongly.
1. Intheslowcookerinsert,combinethericevinegar,water,blackpeppercorns,garlic,redchilipowder,andgreenchilies.Addthelambandcoatevenlywiththemarinade.Refrigerate,covered,for1hour.
2. Inadeeppan,heattheoilovermediumheat.Addthegingerrootandsautéforabout10seconds.Addtheonionandsautéforabout7–8minutesoruntilgoldenbrown.
3. Addthedriedredchilies,cinnamonstick,andturmericpowder;sautéfor20seconds.
3 4
1 4
1 2
1 2
4. Removethelambpiecesfromthemarinade.Addthelambtothepanwithonionsandsautéonhighheatforabout10minutesoruntilthelambisbrownedandtheoilstartstoseparatefromthemixture.
5. Transferthebrownedlambbacktotheslowcooker.Mixwiththemarinadeandsalt.Coverandcookonhighfor4–5hours,oronlowfor8–10hours,oruntilthelambiscookedthroughandtender.Servehot.
SpicyShrimpandCheeseDipCookingtip:Ifthedipistoothick,addcoconutmilkorheavycreaminhalf-cup
incrementsuntilit’stheconsistencyyoulike.Thisdipisheavenlywiththeadditionof1cupchoppedcookedscallops.
Ingredients
Serves12–24asanappetizer
2slicessugar-freebacon
1cuppopcornshrimp(notthebreadedkind),cooked
2mediumyellowonions,diced
2clovesgarlic,minced
1mediumtomato,diced
3cupsshreddedMontereyjackcheese
⁄ teaspoonsugar-freehotsauce
⁄ teaspooncayennepepper
⁄ teaspoonblackpepper
Cleaning
Usearoughspongetoremoveanydried-onfoodfromtheslowcookerwhencleaningit.Ascouringpadcouldscratchthesurface,creatingaplaceforbacteriatogrow.
1. Cookthebaconinamediumskilletovermediumheatuntilcrisp,about5–10minutes.Keepgreaseinpan.Laythebacononapapertoweltocool.
2. Whencool,crumblethebaconwithyourfingers.3. Iftheshrimpisnotprecooked,boilitinwaterfor10minutes.Drainandcool.4. Addtheonionandgarlictothebacondrippingsintheskilletandsautéovermedium-
lowheatuntiltheyaresoftandfragrant,about10minutes.5. Combinealltheingredientsintheslowcooker;stirwell.Cookcoveredonalow
settingfor1–2hours,oruntilthecheeseisfullymelted.
1 4
1 4
1 4
CreamyPecanBeefDipTrythisuniquedipatyournextgathering.Servewithbellpepperwedgesand
cucumberrounds.Provideplentyofveggies—thisdipgoesquickly!
Ingredients
Serves6
3ouncesslicedsmokedbeef
2tablespoonsfinelychoppedonion
⁄ cupfinelychoppedpecans
2tablespoonsmincedgreenpepper
8ouncescreamcheese
⁄ cupsourcream
2tablespoonsheavycream
⁄ teaspoonwhitepepper
1. Finelyshredthesmokedbeef.2. Combineallingredientsintheslowcooker.3. Coverandheatonalowsettingfor2–3hoursoruntildipbubblesatedges.Donot
overheat.
1 2
1 2
1 8
ArtichokeDipForatrulyuniqueappetizer,dollopthisdipontopofParmesanChips(see
Chapter13).Alternatively,usebellpepperstripsandcelerystickstoscoopandaddcrunch.
Ingredients
Serves6asanappetizer
⁄ cupmayonnaise
⁄ cupgratedParmesancheese
⁄ cupfull-fatsourcream
1clovegarlic,finelyminced
6ounces(1 ⁄ cups)marinatedartichokehearts,choppedintopenny-sizedpieces
StorageTip
Storetheslowcookerwiththelidalongsideinsteadofontoptopreventthechancethatmoldwillgrowifyoudon’tuseitforseveralweeks.
1. Combinethemayonnaise,Parmesan,sourcream,andgarlic.Mixinthechoppedartichokehearts.
2. Placethemixtureintheslowcooker,cover,andcookonalowsettingfor1hour.Mixperiodicallywhileitiscookingtoensurethatallingredientscombineandmeldtogether.
1 3
1 2
1 3
1 2
AppendixAShoppingList
FatsandOils
ButterCoconutoilCoconutbutterOliveoilOlivesAvocadosAvocadooilCoconutflakes(unsweetened)Full-fatcoconutmilk
Protein
Poultry:chicken,turkey,duck(free-rangeisbest)Meat:beef,veal,venison,bison,lamb(grass-fedisbest)Pork:Porkloin,ham,porkchops(humanelytreated,pasturedisbest;makesurehamcontainsnosugar)EggsBaconSausageDelimeat:prosciutto,pepperoni,turkey,roastbeef,ham(makesurethereisnoaddedsugar)Freshfish:cod,salmon,halibut,mackerel,herring,sardines,tuna,anchovies(wild-caughtisbest)Shellfish:shrimp,crab,lobster,scallops,mussels,oysters,clamsCannedtunaCannedsalmon
DairyProducts
Heavycream
SourcreamRicottacheeseCottagecheeseCreamcheeseCheddarcheeseParmesancheesePepperjackcheeseMozzarellacheeseAsiagocheese
Fruits
BlackberriesBlueberriesRaspberriesGrannySmithapplesLemons
Vegetables
BellpeppersCucumbersBroccoliEggplantSpinachBabykaleCabbageCauliflowerLettuce(icebergandromaine)OnionsGarlicScallionsShallotsMushroomsCeleryBrusselssproutsAsparagus
ZucchiniSpaghettisquashCannedwholetomatoesFire-roasteddicedtomatoes
Nuts,NutButters,andSeeds
AlmondsAlmondbutterCashewsCashewbutterPecansPistachionutsMacadamianutsChiaseedsPeanutsPeanutbutterWalnutsPumpkinseedsSunflowerseeds
Condiments
PicklesMustardWhitevinegarApplecidervinegarHotsauce
SweetenersandExtracts
Erythritol(granulatedandpowdered)Stevia(liquidandgranulated)VanillaextractAlmondextractOrangeextractPeppermintextract
Miscellaneous
PorkrindsDarkchocolateUnsweetenedcocoapowderWheyproteinpowder(sugar-free—lownetcarbohydrates)
AppendixBSampleMealPlans
Week1
Sunday
Breakfast:PumpkinPieSmoothie(Chapter16)
Lunch:BLTSalad(Chapter10)
Dinner:“Spaghetti”andSpicyMeatballswithGarlickyGreenBeans(Chapter8andChapter11)
Dessert:ChocolateBrownies(Chapter14)
Snack:PizzaBites(Chapter13)
Monday
Breakfast:SausageQuiche(Chapter6)
Lunch:TacoSalad(Chapter10)
Dinner:StuffedChickenBreast(Chapter8)
Dessert:LemonMugCakewithLemonIcing(Chapter14)
Snack:PeanutButterFatBombs(Chapter15)
Tuesday
Breakfast:WesternScrambledEggs(Chapter6)
Lunch:LeftoverSausageQuiche(Chapter6)
Dinner:CreamyChickenZoodles(Chapter8)
Dessert:PistachioPudding(Chapter14)
Snack:LemonCheesecakeFatBombs(Chapter15)
Wednesday
Breakfast:CoconutChiaSmoothie(Chapter16)
Lunch:CobbSalad(Chapter10)
Dinner:PepperoniMeat-zawithTurnipFries(Chapter8andChapter11)
Dessert:ChocolateMugCake(Chapter14)
Snack:PumpkinPieCoconutCrisps(Chapter13)
Thursday
Breakfast:SpicySausageEggCups(Chapter6)
Lunch:“Mac”’n’Cheese(Chapter7)
Dinner:Bacon-WrappedChickenwithAvocadoandCilantroSalad(Chapter8andChapter11)
Dessert:SnickerdoodleCookies(Chapter14)
Snack:StuffedOlives(Chapter13)
Friday
Breakfast:LeftoverSpicySausageEggCups(Chapter6)
Lunch:Meatball“Sub”(Chapter7)
Dinner:Shepherd’sPie(Chapter8)
Dessert:ChocolateIceCream(Chapter14)
Snack:CocoaCoconutButterFatBombs(Chapter15)
Saturday
Breakfast:Bacon-and-Egg-StuffedAvocados(Chapter6)
Lunch:PepperoniPizzaCasserole(Chapter7)
Dinner:SpinachandProsciuttoSalad(Chapter10)
Dessert:WalnutBlondies(Chapter14)
Snack:ParmesanChips(Chapter13)
Week2
Sunday
Breakfast:Ham,Cheese,andEggCasserole(Chapter6)
Lunch:Spinach,Feta,andAppleSalad(Chapter10)
Dinner:StuffedPorkTenderloin(Chapter8)
Dessert:ChocolateBrownieCheesecake(Chapter14)
Snack:KaleandBrazilNutSmoothie(Chapter16)
Monday
Breakfast:Bacon-WrappedEggCups(Chapter6)
Lunch:PumpkinCreamSoup(Chapter9)
Dinner:ShrimpScampi(Chapter8)overbakedspaghettisquash
Dessert:LeftoverChocolateBrownieCheesecake(Chapter14)
Snack:AlmondButterFatBombs(Chapter15)
Tuesday
Breakfast:LeftoverHam,Cheese,andEggCasserole(Chapter6)
Lunch:Bacon-WrappedChickenBitesandColeSlaw(Chapter13andChapter11)
Dinner:LeftoverPumpkinCreamSoupandSalmonandAvocadoSalad(Chapter9andChapter10)
Dessert:SpicedChocolateSmoothie(Chapter16)
Snack:PepperoniChips(Chapter13)
Wednesday
Breakfast:LeftoverBacon-WrappedEggCups(Chapter6)
Lunch:LeftoverStuffedPorkTenderloin(Chapter8)
Dinner:“Spaghetti”andSpicyMeatballswithMarinaraSauce(Chapter8andChapter9)
Dessert:WalnutBlondieswithCoconutWhippedCream(Chapter14)
Snack:LeftoverAlmondButterFatBombs(Chapter15)
Thursday
Breakfast:PeanutButterPancakes(Chapter12)
Lunch:StuffedAvocados(Chapter7)
Dinner:GorgonzolaSteakSalad(Chapter10)
Dessert:OrangeCoconutSmoothie(Chapter16)
Snack:Guacamole(Chapter13)withcelerysticks
Friday
Breakfast:AlmondButterMuffins(Chapter6)
Lunch:BreadlessBLT(Chapter7)
Dinner:GroundPorkStir-Fry(Chapter8)
Dessert:ChocolateFudgeSauce(Chapter14)overChocolateIceCream(Chapter14)
Snack:LemonCheesecakeFatBombs(Chapter15)
Saturday
Breakfast:EggsBenedict(Chapter6)withHollandaiseSauce(Chapter9)
Lunch:LeftoverGroundPorkStir-Fry(Chapter8)
Dinner:StuffedGreenPeppers(Chapter8)
Dessert:ChocolateChipCookies(Chapter14)
Snack:LeftoverAlmondButterMuffins(Chapter6)
Week3
Sunday
Breakfast:ScrambledEggswithBacon(Chapter6)
Lunch:FriedChicken(Chapter7)
Dinner:MeatyChili(Chapter17)
Dessert:PeanutButterCookies(Chapter14)withCoconutWhippedCream(Chapter14)
Snack:JalapeñoPoppers(Chapter13)withRanchDressing(Chapter9)
Monday
Breakfast:CoconutYogurt(Chapter12)with ⁄ cupstrawberriesand2tablespoonsalmonds
Lunch:ChilledSpicyAvocadoSoup(Chapter9)
Dinner:LeftoverFriedChicken(Chapter7)withMashedCauliflower(Chapter11)
Dessert:BananaNutSmoothie(Chapter16)
Snack:GreenDeviledEggs(Chapter13)
Tuesday
Breakfast:TripleGreenSmoothie(Chapter16)
Lunch:LeftoverMeatyChili(Chapter17)
Dinner:TomatoCreamSoup(Chapter12)andCheesyBroccoli(Chapter11)
Dessert:BlueberryFatBombs(Chapter15)
Snack:LeftoverPeanutButterCookies(Chapter14)
Wednesday
Breakfast:FriedeggandBaconHash(Chapter6)
Lunch:CheeseburgerSalad(Chapter10)
Dinner:StuffedPortobelloMushrooms(Chapter12)
Dessert:ChocolateMugCake(Chapter14)
1 4
Snack:ParmesanChips(Chapter13)
Thursday
Breakfast:CinnamonNoatmeal(Chapter12)
Lunch:TacoBowls(Chapter8)
Dinner:StuffedChickenBreast(Chapter8)andZoodleswithAvocadoPesto(Chapter12)
Dessert:ProsciuttoChips(Chapter13)
Snack:VanillaMacadamiaFatBombs(Chapter15)
Friday
Breakfast:ChocolateAlmondSmoothie(Chapter16)
Lunch:DeliRoll-Ups(Chapter7)
Dinner:BunlessBaconBurgers(Chapter8)andColeSlaw(Chapter11)
Dessert:Pecan-CrustedCheesecake(Chapter14)
Snack:TunaSaladandCucumberBites(Chapter13)
Saturday
Breakfast:PumpkinDonutHoles(Chapter14)
Lunch:ChefSalad(Chapter10)
Dinner:ZucchiniChickenAlfredo(Chapter8)
Dessert:LeftoverPecan-CrustedCheesecake(Chapter14)
Snack:DeviledEggs(Chapter13)
Week4
Sunday
Breakfast:Ham,Cheese,andEggCasserole(Chapter6)
Lunch:SpinachandTunaSalad(Chapter10)
Dinner:Meatloaf(Chapter8)andButteryGarlicSpinach(Chapter11)
Dessert:MintChocolateChipIceCream(Chapter14)
Snack:MapleFatBombs(Chapter15)
Monday
Breakfast:ScrambledEggswithBacon(Chapter6)
Lunch:ChickenSoup(Chapter9)
Dinner:LeftoverMeatloaf(Chapter8)andButteryGarlicSpinach(Chapter11)
Dessert:LeftoverMintChocolateChipIceCream(Chapter14)
Snack:PepperoniCheeseBites(Chapter13)
Tuesday
Breakfast:LeftoverHam,Cheese,andEggCasserole(Chapter6)
Lunch:BaconCheddarSoup(Chapter9)
Dinner:KaleandSalmonSalad(Chapter10)
Dessert:LeftoverMapleFatBombs(Chapter15)
Snack:CoffeeCoconutBerrySmoothie(Chapter12)
Wednesday
Breakfast:GreenSmoothie(Chapter16)
Lunch:BaconandBroccoliSalad(Chapter10)
Dinner:BakedSalmonwithGarlicAioli(Chapter8)
Dessert:ChocolateMousse(Chapter13)
Snack: ⁄ cupblackberriesandCoconutYogurt(Chapter12)
Thursday
Breakfast:AlmondButterMuffins(Chapter6)
Lunch:AvocadoandWalnutSalad(Chapter12)
Dinner:TacoBowls(Chapter8)
Dessert:CinnamonBunFatBombs(Chapter15)
Snack:ParmesanChips(Chapter13)
Friday
Breakfast:CinnamonNoatmeal(Chapter12)
Lunch:RoastBeefLettuceWraps(Chapter7)
Dinner:SpicyChickenandAvocadoCasserole(Chapter7)
Dessert:WalnutBlondies(Chapter14)
Snack:LeftoverAlmondButterMuffins(Chapter6)
Saturday
Breakfast:EggsBenedict(Chapter6)
Lunch:LeftoverSpicyChickenandAvocadoCasserole(Chapter7)
Dinner:ChickenCordonBleuCasserole(Chapter7)
Dessert:LeftoverWalnutBlondies(Chapter14)
Snack:MixedNutButterBombs(Chapter15)
1 4
Week5
Sunday
Breakfast:SpinachandMozzarellaEggBake(Chapter6)
Lunch:TunaandEggSalad(Chapter7)
Dinner:StuffedGreenPeppers(Chapter8)
Dessert:CoconutPeppermintFatBombs(Chapter15)
Snack:PizzaBites(Chapter13)
Monday
Breakfast:ScrambledeggsandBaconHash(Chapter6)
Lunch:CreamyBroccoliSoup(Chapter9)
Dinner:StuffedPorkTenderloin(Chapter8)andRoastedBroccoliwithParmesan(Chapter11)
Dessert:LeftoverCoconutPeppermintFatBombs(Chapter15)
Snack:MonkeySalad(Chapter10)
Tuesday
Breakfast:LeftoverSpinachandMozzarellaEggBake(Chapter6)
Lunch:PortobelloPizzas(Chapter7)
Dinner:LeftoverStuffedGreenPeppers(Chapter8)
Dessert:LimeandCoconutSmoothie(Chapter16)
Snack:Guacamole(Chapter13)andcucumberslices
Wednesday
Breakfast:CarrotAsparagusGreenSmoothie(Chapter16)
Lunch:TurkeyAvocadoRolls(Chapter7)
Dinner:BaconSpinachSaladwithCreamyRanchDressing(Chapter10)
Dessert:SnickerdoodleCookies(Chapter14)
Snack:TurnipFries(Chapter11)
Thursday
Breakfast:WesternScrambledEggs(Chapter6)
Lunch:AvocadoEggSalad(Chapter10)
Dinner:BakedZucchini(Chapter12)
Dessert:LemonMugCakewithLemonIcing(Chapter14)
Snack:CalmingCucumberSmoothie(Chapter16)
Friday
Breakfast:VeggieOmelet(Chapter12)
Lunch:Meatball“Sub”(Chapter7)
Dinner:GrilledchickenbreastandCheesyBaconBrusselsSprouts(Chapter11)
Dessert:LeftoverSnickerdoodleCookies(Chapter14)
Snack:PumpkinFatBombs(Chapter15)
Saturday
Breakfast:PeanutButterPancakes(Chapter12)
Lunch:GorgonzolaSteakSalad(Chapter10)
Dinner:GroundPorkStir-Fry(Chapter8)
Dessert:ChocolateChiaPudding(Chapter12)
Snack:CashewButterCupFatBombs(Chapter15)
Week6
Sunday
Breakfast:SpicySausageEggCups(Chapter6)
Lunch:Spinach,Feta,andAppleSalad(Chapter10)
Dinner:MeatyChili(Chapter17)
Dessert:SnickerdoodleCookies(Chapter14)
Snack:GingerStrawberrySmoothie(Chapter16)
Monday
Breakfast:CoconutYogurt(Chapter12)with ⁄ cupalmondsand ⁄ cupblackberries
Lunch:DeliRoll-Ups(Chapter7)
Dinner:TacoSalad(Chapter10)
Dessert:LeftoverSnickerdoodleCookies(Chapter14)
Snack:LeftoverSpicySausageEggCups(Chapter6)
Tuesday
Breakfast:BananaNutSmoothie(Chapter16)
Lunch:LeftoverMeatyChili(Chapter17)
Dinner:ShrimpScampi(Chapter8)
Dessert:LemonCheesecakeFatBombs(Chapter15)
Snack:StuffedOlives(Chapter13)
Wednesday
Breakfast:ScrambledEggswithBacon(Chapter6)
Lunch:LeftoverShrimpScampi(Chapter8)
Dinner:CreamySpaghettiSquash(Chapter12)andgrilledsalmon
Dessert:OrangeCoconutSmoothie(Chapter16)
1 2 1 4
Snack:LeftoverLemonCheesecakeFatBombs(Chapter15)
Thursday
Breakfast:CrustlessQuiche(Chapter12)
Lunch:PortobelloPizzas(Chapter7)
Dinner:ChickenCordonBleuCasserole(Chapter7)
Dessert:ChocolateBrownieCheesecake(Chapter14)
Snack:PepperoniChips(Chapter13)
Friday
Breakfast:CoconutChiaSmoothie(Chapter16)
Lunch:LeftoverCrustlessQuiche(Chapter12)and ⁄ cupslicedcherrytomatoes
Dinner:Bacon-WrappedChicken(Chapter8)andFriedCauliflower“Rice”(Chapter11)
Dessert:ChocolateChipCookies(Chapter14)
Snack:TunaSaladandCucumberBites(Chapter13)
Saturday
Breakfast:HoneydewandAvocadoSmoothie(Chapter16)
Lunch:LeftoverChickenCordonBleuCasserole(Chapter7)
Dinner:BunlessBaconBurgers(Chapter8)andParmesanChips(Chapter13)
Dessert:LeftoverChocolateBrownieCheesecake(Chapter14)
Snack:AvocadoFatBombSmoothie(Chapter15)
1 4
Week7
Sunday
Breakfast:Bacon-and-Egg-StuffedAvocados(Chapter6)
Lunch:ChickenSoup(Chapter9)
Dinner:CauliflowerCasserole(Chapter12)
Dessert:PistachioPudding(Chapter14)
Snack:2tablespoonscashewbuttermixedwith2tablespoonsunsweetenedcoconutflakesoncelerysticks
Monday
Breakfast:CoconutYogurt(Chapter12)with ⁄ cupslicedalmonds
Lunch:LeftoverCauliflowerCasserole(Chapter12)andChickenSoup(Chapter9)
Dinner:CobbSalad(Chapter10)
Dessert:ChocolateIceCream(Chapter14)
Snack: ⁄ cupgrapetomatoesandBlueCheeseDressing(Chapter9)
Tuesday
Breakfast:PumpkinPieSmoothie(Chapter16)
Lunch:BaconCheddarSoup(Chapter9)
Dinner:ZoodleswithAvocadoPesto(Chapter12)
Dessert:LeftoverPistachioPudding(Chapter14)
Snack:GreenDeviledEggs(Chapter13)
Wednesday
Breakfast:CinnamonNoatmeal(Chapter12)
Lunch:LeftoverZoodleswithAvocadoPesto(Chapter12)andParmesanChips(Chapter13)
Dinner:PumpkinCreamSoup(Chapter9)withsourcreamandcilantro
1 2
1 2
Dessert:LeftoverChocolateIceCream(Chapter14)
Snack:MonkeySalad(Chapter10)
Thursday
Breakfast:CoconutCreamDreamSmoothie(Chapter16)
Lunch:CheeseburgerSalad(Chapter10)
Dinner:Ricotta-StuffedEggplant(Chapter12)
Dessert:CoconutWhippedCream(Chapter14)with ⁄ cupstrawberries
Snack: ⁄ cupwalnuts
Friday
Breakfast:Ham,Cheese,andEggCasserole(Chapter6)
Lunch:BLTSalad(Chapter10)
Dinner:TurkeyburgerandTurnipFries(Chapter11)withGarlicAioli(Chapter9)
Dessert:CoconutPeppermintFatBombs(Chapter15)
Snack:CalmingCucumberSmoothie(Chapter16)
Saturday
Breakfast:AvocadoFatBombSmoothie(Chapter15)
Lunch:LeftoverHam,Cheese,andEggCasserole(Chapter6)
Dinner:PepperoniMeat-Za(Chapter8)
Dessert:PumpkinDonutHoles(Chapter14)
Snack:1cupCoconutYogurt(Chapter12)mixedwithcinnamon
1 2
1 4
Week8
Sunday
Breakfast:ScrambledeggsandBaconHash(Chapter6)
Lunch:CreamyBroccoliSoup(Chapter9)
Dinner:SpicyChickenandAvocadoCasserole(Chapter7)
Dessert:ChocolateMousse(Chapter13)
Snack:JalapeñoPoppers(Chapter13)
Monday
Breakfast:CoconutChiaSmoothie(Chapter16)
Lunch:LeftoverBaconHash(Chapter6)andCheesyBroccoli(Chapter11)
Dinner:AvocadoandCilantroSalad(Chapter11)
Dessert:VanillaMacadamiaFatBombs(Chapter15)
Snack:1cupcelerysticksandAvocadoItalianDressing(Chapter9)
Tuesday
Breakfast:CrustlessQuiche(Chapter12)
Lunch:LeftoverSpicyChickenandAvocadoCasserole(Chapter7)
Dinner:StuffedPortobelloMushrooms(Chapter12)
Dessert:LeftoverChocolateMousse(Chapter13)
Snack: ⁄ cupblueberrieswith ⁄ cuppecans
Wednesday
Breakfast:KaleandBrazilNutSmoothie(Chapter16)
Lunch:LeftoverCrustlessQuiche(Chapter12)
Dinner:“Mac”’n’Cheese(Chapter7)
Dessert:RaspberryCheesecakeFatBombs(Chapter15)
1 2 1 2
Snack: ⁄ cupslicedbellpeppersandBlueCheeseDressing(Chapter9)
Thursday
Breakfast:AlmondButterMuffins(Chapter6)
Lunch:Meatball“Sub”(Chapter7)
Dinner:ChickenCordonBleuCasserole(Chapter7)
Dessert:ChocolateMugCake(Chapter14)
Snack:LeftoverRaspberryCheesecakeFatBombs(Chapter15)
Friday
Breakfast:PeanutButterPancakes(Chapter12)
Lunch:Leftover“Mac”’n’Cheese(Chapter7)andColeSlaw(Chapter11)
Dinner:KaleandSalmonSalad(Chapter10)
Dessert:LemonMugCakewithLemonIcing(Chapter14)
Snack:LeftoverAlmondButterMuffins(Chapter6)
Saturday
Breakfast:EggsBenedict(Chapter6)andHollandaiseSauce(Chapter9)
Lunch:LeftoverChickenCordonBleuCasserole(Chapter7)
Dinner:Meatloaf(Chapter8)andMashedCauliflower(Chapter11)
Dessert:GingerStrawberrySmoothie(Chapter16)
Snack:MixedNutButterBombs(Chapter15)
1 2
VegetarianMealPlan
Sunday
Breakfast:PeanutButterPancakes(Chapter12)
Lunch:AvocadoEggSalad(Chapter10)
Dinner:CauliflowerCasserole(Chapter12)
Dessert:ChocolateBrownies(Chapter14)
Snack:CarrotAsparagusGreenSmoothie(Chapter16)
Monday
Breakfast: ⁄ cupraspberriesandCoconutYogurt(Chapter12)
Lunch:LeftoverCauliflowerCasserole(Chapter12)
Dinner:CrustlessQuiche(Chapter12)
Dessert:LeftoverChocolateBrownies(Chapter14)
Snack: ⁄ cupalmonds
Tuesday
Breakfast:VeggieOmelet(Chapter12)
Lunch:ChilledSpicyAvocadoSoup(Chapter9)(swapchickenbrothwithvegetablebroth)
Dinner:Ricotta-StuffedEggplant(Chapter12)
Dessert:SpicedChocolateSmoothie(Chapter16)
Snack:MonkeySalad(Chapter10)
Wednesday
Breakfast:CinnamonNoatmeal(Chapter12)
Lunch:LeftoverCrustlessQuiche(Chapter12)
Dinner:StuffedPortobelloMushrooms(Chapter12)
Dessert:PumpkinPieCoconutCrisps(Chapter13)
1 4
1 2
Snack:CoffeeCoconutBerrySmoothie(Chapter12)
Thursday
Breakfast:2friedeggsand ⁄ slicedavocado
Lunch:LeftoverRicotta-StuffedEggplant(Chapter12)
Dinner:LeftoverChilledSpicyAvocadoSoup(Chapter9)andMexicanCauliflower“Rice”(Chapter11)
Dessert:CocoaCoconutButterFatBombs(Chapter15)
Snack:AlmondBerrySmoothie(Chapter16)
Friday
Breakfast:GreenSmoothie(Chapter16)
Lunch:TomatoCreamSoup(Chapter12)
Dinner:AvocadoandWalnutSalad(Chapter12)
Dessert:ChocolateChiaPudding(Chapter12)
Snack:RaspberryCheesecakeFatBombs(Chapter15)
Saturday
Breakfast:AlmondButterMuffins(Chapter6)
Lunch:CreamyBroccoliSoup(Chapter9)(swapchickenbrothwithvegetablebroth)
Dinner:BakedZucchini(Chapter12)
Dessert:MapleFatBombs(Chapter15)
Snack:RoastedBroccoliwithParmesan(Chapter11)
1 2
AppendixCResources
BostonChildren’sHospital
300LongwoodAvenue
Boston,MA02115
(617)355-6815
www.childrenshospital.org
BostonChildren’sHospitalhasaPediatricEpilepsyProgramthatprovidessupportforchildrenwithepilepsy.TheirprogramisratedasaLevel4EpilepsyCenterbytheNationalAssociationofEpilepsyCentersbecausetheydeliveranextremelyhighlevelofcarethatincludestheuseoftheketogenicdiet.
Children’sHospitalLosAngeles
4650SunsetBlvd.
LosAngeles,CA90027
(323)660-2450
www.chla.org
Children’sHospitalLosAngelesspecializesinpediatricsandusestheclassicketogenicdietandmodifiedketogenicdietaspartoftheirepilepsytreatmentprogram.
KetoCalculator
http://keto-calculator.ankerl.com/
Easilycalculateyourmacronutrientratiosfortheketogenicdietwiththisonlinedietcalculator.
TheCharlieFoundation
515OceanAvenue
#602N
SantaMonica,CA90402
(310)393-2347
www.charliefoundation.org
TheCharlieFoundationforKetogenicTherapiesprovidesinformationanddietarytherapiesforpeoplewithepilepsy,otherneurologicaldisorders,andcancer.
TheInstituteforFunctionalMedicine
505S.336thStreet
Suite500
FederalWay,WA98003
(800)228-0622
www.functionalmedicine.org
ThegoaloftheInstituteforFunctionalMedicineistoreversechronicdiseaseandadvanceknowledgebyprovidinginformationandeducationaboutfunctionalmedicine.
TheUltraWellnessCenter
Dr.MarkHyman
55PittsfieldRoad
Suite9
LenoxCommons,Lenox,MA01240
(413)637-9991
www.ultrawellnesscenter.com
Dr.MarkHymanisoneoftheleadersinfunctionalmedicine.HefoundedtheUltraWellnessCenterinLenox,Massachusetts,andhasauthoredseveralbooks.