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

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TheEverything GuidetotheKetogenicDiet

Astep-by-stepguidetotheultimatefat-burningdietplan!

LindsayBoyers,CHNC

Avon,Massachusetts

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Copyright©2015byF+WMedia,Inc.

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1.Ketogenicdiet.2.Reducingdiets.3.Reducingdiets—Recipes.4.Low-carbohydratediet.5.Low-carbohydratediet—Recipes.6.Weightloss.I.Title.

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Theinformationinthisbookshouldnotbeusedfordiagnosingortreatinganyhealthproblem.Notalldietandexerciseplanssuiteveryone.Youshouldalwaysconsultatrainedmedicalprofessionalbeforestartingadiet,takinganyformofmedication,orembarkingonanyfitnessorweight-trainingprogram.Theauthorandpublisherdisclaimanyliabilityarisingdirectlyorindirectlyfromtheuseofthisbook.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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6. Putbutterinaskilletandheatovermediumheat.Addzucchininoodlesandsauté,stirringfrequently,untilsoftenedbutstillfirm,about5minutes.Removefromheat.

7. Dividezucchiniupinto4servings.Topeachservingwith3meatballsand ⁄ cupmarinarasauce.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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GarlicAioliThisrecipecallsforrawgarlic,butifyouprefer,youcansautéthegarlicina

skilletwithasmallamountofoliveoilbeforemixing.

Ingredients

Makes1cup(Serves8)

1cupHomemadeMayonnaise(seerecipeinthischapter)

4clovesgarlic,minced

3tablespoonsoliveoil

2tablespoonsfreshlemonjuice

⁄ teaspoonsalt

⁄ teaspoonblackpepper

1. Mixallingredientstogetherinasmallbowluntilsmooth.2. Coverandrefrigeratebeforeserving.

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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.

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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.

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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.

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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.

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RanchDressingYoucaneasilyaddthisdressingtosalads,deliroll-ups,andchickendishesfora

quickboostinfatcontent.

Ingredients

Makes1 ⁄ cups(12servings)

1cupHomemadeMayonnaise(seerecipeinthischapter)

⁄ cupsourcream

⁄ teaspoonwhitevinegar

⁄ cupchoppedfreshparsley

2tablespoonschoppedfreshdill

⁄ teaspoondriedchives

⁄ teaspoongarlicpowder

⁄ teaspoononionpowder

⁄ teaspoonsalt

⁄ teaspoonblackpepper

Putallingredientsinamixingbowlandwhiskuntilsmooth.Coverandrefrigerateforatleast30minutesbeforeserving.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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CoffeeCoconutBerrySmoothieForadifferentflavor,useblueberriesorblackberries(oracombinationofall

three)inplaceoftheraspberries.

Ingredients

Serves2

1cupfull-fatcannedcoconutmilk

1cupbrewedcoffee

2tablespoonsunsweetenedcocoapowder

⁄ cupfrozenraspberries

1tablespoongranulatederythritol

2tablespoonssugar-freecashewbutter

Putallingredientsinablenderandblenduntilsmooth.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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1 2

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1 2

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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.

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1 2

1 2

1 4

1 4

1 2

1 2

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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.

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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.

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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.

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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.

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1 4

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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.

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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.

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1 4

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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CoconutPeppermintFatBombsYoucanreplacethepeppermintextractinthisrecipewithanyotherpureextract.

Trylemon,orange,almond,ormaple.

Ingredients

Serves12

1cupcoconutbutter

⁄ cupunsweetenedshreddedcoconut

1tablespooncoconutoil

⁄ teaspoonpeppermintextract

1. Putallingredientsinasmallsaucepanandheatoverlowheatuntilmeltedandwellcombined.

2. Pouranequalamountofmixtureintoeachwellofa12-cupmuffintinlinedwithcupcakewrappers.

3. Placeinthefreezerandallowtoharden,about30minutes.4. Storeintherefrigerator.

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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.

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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.

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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.

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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.

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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.

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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.

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1 3

1 2

1 2

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ChocolateOrangeFatBombsThecitrusnotesintheorangeextractinthisrecipebringouttheflavoroftheunsweetenedcocoapowder.Youcanmakethisadouble-chocolatefatbomb

insteadbyswappingouttheorangeextractforchocolateextract.

Ingredients

Serves12

⁄ cupbutter

⁄ cupcoconutoil

5tablespoonsunsweetenedcocoapowder

1teaspoonorangeextract

1. Mixallingredientstogetherinasmallsaucepanovermedium-lowheatuntilmeltedandsmooth.

2. Pourintoeachwellofa12-cupsiliconemoldandplaceintothefreezeruntilhardened,about30minutes.

3. Storeintherefrigerator.

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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.

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1 2

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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.

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AvocadoFatBombSmoothieTheavocadointhisrecipewillmakeyoursmoothieniceandcreamywithout

changingtheflavor.

Ingredients

Serves2

1cupfull-fatcoconutmilk

⁄ largeavocado

⁄ cupice

1teaspoonvanillaextract

1tablespoongranulatederythritol

2tablespoonscoconutbutter

Combineallingredientsinblenderandblenduntilsmooth.Serveimmediately.

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1 4

Chapter16Smoothies

CoconutChiaSmoothieYoucanturnthisintoachocolatecoconutchiasmoothiebyaddingacoupleof

tablespoonsofunsweetenedcocoapowderbeforeblending.

Ingredients

Serves1

1cupfull-fatcannedcoconutmilk

2tablespoonschiaseeds

2tablespoonscoconutoil,melted

⁄ cupfrozenblueberries

ChoosingCoconutMilk

Thecoconutmilkthatcomesinaboxisfullofpreservativesandlowinfat.Somesweetenedvarietiescontainsugarorothersweetenersthatincreasecarbohydratecontent.Lookforfull-fatcoconutmilkinacanthatcontainsonlycoconutmilkoracombinationofcoconutmilkandguargum.

1. Placeallingredientsinablenderandblenduntilsmooth.2. Servecold.

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ChocolateAlmondSmoothieTurnthisintoachocolatecoconutsmoothiebyusingcoconutmilkandcoconut

butterinsteadofalmondmilkandalmondbutter.

Ingredients

Serves2

1cupunsweetenedalmondmilk

⁄ cupsugar-freealmondbutter

2tablespoonsunsweetenedcocoapowder

⁄ cupheavycream

1 ⁄ cupsice

5dropsliquidstevia(optional)

ThePowerofStevia

Steviacontainsnocarbohydratesorcalories,butis200timessweeterthansugar,soalittlegoesalongway.Youcanalsousepowderedsteviainplaceofliquidstevia,buttheliquidversionstendtoblendbetter,especiallywithcoldliquids.

1. Putallingredientsinablenderandblenduntilsmooth.2. Servecold.

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PumpkinPieSmoothieDon’tconfusepumpkinpuréewithcannedpumpkinpiefilling.Purepumpkinpuréecontainsonlythefleshofapumpkin,whilepumpkinpiefillingcontains

sweetenersthatincreasesugarandcarbohydratecontent.

Ingredients

Serves2

⁄ cuppumpkinpurée

1cupfull-fatcannedcoconutmilk

⁄ teaspoonpumpkinpiespice

⁄ largeavocado

2tablespoonscoconutoil,melted

⁄ teaspoonmapleextract

⁄ cupunsweetenedwheyproteinpowder

1. Putallingredientsinablenderandblenduntilsmooth.2. Servecold.

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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.

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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.

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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.

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1 4

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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.

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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.

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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.

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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.

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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.

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1 2

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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1 2

1 2

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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.

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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

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1 2

1 2

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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.

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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.

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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.

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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)

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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)

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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)

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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

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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.