THESUPERKETODIET.

Thewaywearemeanttoeat.

AuthoredBy:

D.HAZE

Foreword.

Toallthepeoplewhoseekahealthierlifestyle.

Joinusintoabetterlife.

TableofContents:

Preface.

Chapterone..Steakandeggs.

Chaptertwo.TequilaChicken

Chapterthree.BakedEggs.

Chapterfour.ReubenCasserole

Chapterfive.JuicyLucySliders.

Chaptersix.ChocolateStrawberryMousse

Chapterseven.BlackenedPorkChops

Chaptereight.CameroonsBrochette.

StuffedandWrappedShrimp

Chapternine.KetoCocktails:KetoMargarita.

Chapterten.EggsinaCloud

Chaptereleven.BaconWeaveSandwich.

Chaptertwelve.BaconBrusselssprouts

Chapterthirteen.CastIronSkilletFrittata

Chapterfourteen.SpaghettiSquashPancakes

Chapterfifteen.StuffedPeppers

Chaptersixteen.ZucchiniandGoatCheeseWraps

ChapterseventeenCheesySausageBalls.

Preface

-WhatisaKetogenicdiet?

AKetogenicDiet is any diet that causes ketones to be produced by the liver,shifting the body’s metabolism away from glucose towards fat utilization.Typicallyonamoderatetohighcarbdiet,thebodywillpreferglucoseforfuel(usuallyfromdietarycarbs),butbyrestrictingcarbs,thebodywillpreferfatforfuel.Byinducingketosis,aseriesofadaptationswilltakeplace.

Ketosis is also an effective way to control your blood sugar. When you eatsomethinghighincarbohydrates,yourbodyproducesinsulintogetridofallthesugar in your blood.But since there is already carbs to beused for fuel, yourbodywillbestoringfatcellsandnotreleasinganytobeburned.Sobyreducingcarbsandbeinginketosis,yourinsulinlevelswillberegulatedatalowerlevel,andyourbodywillwanttoaccessyourbodyfatforfuelinstead.Inmostcasesthismeansimpressiveweight-loss!

With controlled blood sugar levels, you will experience less hunger andcravings.Pairedwithanadequateproteinandhighfatintake,youwillfeelbothsatisfiedandsatiatedbythediet.

WhatdoIeat?

A typicalKetogenicDiet is any dietwhich restricts carbohydrates between 0-50gofcarbsperday.Thegeneralrecommendationofrketoistostartwith20gof net-carbs per day. This limit does a good job of eliminating junk foods,refinedcarbohydratesandanyother“fattening”foods.

Net-carbsarethetotalcarbsminusthefibercarbs(fiberdoesn’tcountbecauseyourbodydoesn’tabsorb it).Forexample,acupofchoppedbroccoli is6goftotalcarbsand2goffiber.6g-2g=4gnetcarbs.

Your carbs should ideally come fromwhole-food sources such as vegetables,nuts, dairy, etc. Try your best to avoid refined carbohydrates such as breads,pastas and cereals; starches such as potatoes, beans and legumes; and otherrefinedsugarssuchaswhitesugar,HFCS,andevensugarfromfruits.

Mostmealsshouldfocusonaproteinandafatwithasideofvegetables.Someexampleswould be; a steakwith a side of sautéed spinach, or chicken thighswith a side of broccoli and cheese sauce. Snacks can include nuts and seeds,cheese,oranything“keto-friendly”.Whenindoubt,checkthenutritionlabelorgooglethecarbcounttoseeifitfitswithinyourdailycarbgoal.

Sidenote:Bewaryofclaimssuchas ‘effectivecarbs’or ‘netcarbs’.Manyoftheseitemswillusesugaralcohols,whichdoin-factcount(atleastpartially)andwillhaveaneffectonyourbloodsugar.

AdequateproteinisalsoaveryimportantaspectoftheKetogenicDietanditwillhelpyoupreservemusclemass.

Whatportionoffat/protein/carbsdoIneed?

One of themantras of low-carb diets is the ratio ofmacronutrients “60/35/5”.Thismeans that the percentage of your daily caloric intake needs to be sixtypercent fromfat, thirty-five fromproteinand five fromcarbohydrates.Fatandproteinkeepyoufull,somoreofthemisoftenpreferredtonaturallykeepyouina calorie deficit. Though macronutrient ratios are a good starting point, theyaren't always accurate. Anothermethod is to choose a carb goal between 15-50g/day(20gisagoodstartingpoint),setyourproteinrequirements(1.5-1.75gofproteinperkilogramof idealbodyweight),andfill therestofyourcalorieswithfat.

DoIneedtocountcalories?

In many cases, a Ketogenic Diet will help you reduce your caloric intakenaturally.Somepeopledon’tcountcalorieswhileothersdo,it’sreallyapersonaldecision!But if you aren’t counting calories and you find yourweight-loss isstalling,thenconsidertracking.

Whathappenswhenmybodyadapts?

Asyoubegin toadapt toketosis,yourbodywillbegin todeplete itsglycogenstores.Yourbodyisnormallytrainedtousethischeap,fastandeasy-to-processenergy source, and it needs some time to get used to running off fat as itsprimarysourceoffuel.Tobeblunt,youmayfeellikecrapwhileadapting.

Youmayexperiencenausea,headaches,dizziness,mentalfogandotherflu-likesymptoms.Thisphenomenonisoftencalled‘keto-flu’or‘carb-flu.Manytimesthisistheresultofyourelectrolytesbeingflushedoutalongwithwaterweight.If you drink some traditional chicken or beef broth you can replenish yourelectrolytes and ease your symptoms. It is also incredibly important to drinkplentyofwater!Yourwaterintakewillkeepyouhydratedanditwillhelpflushoutexcessketones.

Funfact:Thebodycanexcreteupto100caloriesworthofketonesperday.

Thistotaladaptationprocesstakesaboutthreeweekstohappen.Duringthistimeyoumaybecontinuinganexerciseregimenoryoumayevenbestartinganewone.Youmayfindthatyoudon’thaveasmuchenduranceandstrengthasyouareusedto,andthisisnormal.Onceyouarefullyketo-adapted,yourbodywillbe trained to operate on fat as its primary source of fuel, and youwill see animprovementinyourenergylevels.Manyevenreporthavingmoreenergy,andmorestableenergylevelswhileinketosis.

HowdoIguaranteeI’minketosis?

Aneasywaytoknowforsureyouareinketosisistouseketostix.Theselittlesticks can be found in most pharmacies and even online. They only test for

excessketones,sotheyaren’talwaysthemostreliable,butifyouseeapositiveonthestickyouareguaranteedtobeinketosis.Othersignsofketosismightbe;afunnytasteinyourmouth,yoururinewillsmelldifferentoryou’reincrediblythirsty.Butifyouhavebeeneating20gofcarbsadayforatleast3days,youaremorethanlikelyinketosis.

Idon’tthinkIcangiveupcarbs!

Onceyougetover theinitialhumpofcarbcravings, theygoaway!Sinceketowill stabilizeyourblood sugar, itwill also stabilizeyourhungerandcravings.Since your body is now adjusting to a low-sugar diet, youwill find that yourtastebudswillchangeaswellandyoucannoweasilydetectthesugarcontentincertain foods. Itemssuchascarrotsanddarkchocolatenowtastesweeter.Thelonger you stick to keto and the stricter you are, the less youwillmiss carbs.Carbs and sugar are truly addictive, and like anyone else trying to break anaddiction,thebestmethodistocutoutthesourceoftheproblem.

Source:https://docs.google.com/document/d/1gZfJejOM8fJsX1iCilmnpp1qmT_KncJwWCR4-EsaEHc/edit?pli=1

Visit http://www.reddit.comrketo for many, many more recipes and greatresourcesingeneralfortheketolifestyle.

Now that we’ve establishedwhat ketosis is, let’s get down to some delicious

recipes.

I

Chapterone.Steakandeggs.

Thefinishedrecipe.

Start this recipe by prepping the vegetables. First roughly chop the onions.

Chop up green pepper as such.

Aftergettingthevegetablesready,heatupsomebacongreaseinyourcastironskillet.Getitniceandhot.

Then fry the onions until translucent.

After the vegetables are done, is time to cook the steak.

For

thissteak,cookitforthreeminutesonhighandthenflipitandcookitforthreemoreminutes.

Here’s all the steak cut up and ready for distribution!

IknewhowmuchsteakIhadtobeginwithsoIdivideditinto10portionsfortheweek.Itcameouttoalittlelessthan5oz.perserving.

Nowthatthesteakisdone,it’stimetomaketheeggs.

Combine the eggs, cream, and spices into a large bowl and whisk it.

Use a largenonstick skillet to scramble the eggs. Start by letting them set alittle bit for maybe a minute or two.

Then once they start to set, whisk them.

Oncetheyarerelativelyclosetodonebutstillalittleliquidly,addinthecheese.

Then whisk some more.

Overallitwasanicealternativetothestandardbreakfast

SteakandEggsInformation:

Serves:10

Servingsize:362g

Calories:506

Fat:51

Carbohydrates:4

Fiber:1

Protein:45

Preptime:10mins

Cooktime:15mins

Totaltime:25mins

Ingredients:

1Onion(270g)

1Pepper(180g)

4LbsBeefChuckShoulder

15Eggs

120gHeavyCream

5OzCheddarCheese

Salt,Pepper,OnionPowder,GarlicPowdertotaste

Instructions:

1. Diceupthepeppersandonions

2. Frythepeppersandonionsuntiltranslucentandsetaside

3. Cook the steak on high for 6 minutes or until desired internaltemperaturehasbeenreached,fliphalfway

4. Letsteakrestwhilecookingeggs

5. Combineeggs,cream,andspicesinalargebowl

6. Cookinanonstickpan,whiskingoccasionallyuntil theyarenolongerrunny

7. Addcheeseandwhisksomemore

8. Combinealltheingredientsinaresalablecontainerforbreakfast!

II

Chaptertwo

TequilaChicken

Prepafreshchickenbreast.

MixallofthemarinadeingredientsinaPyrexbowlwithlid.Iliketousethesebecausethey’renonporoussothemarinadewon’tlingerintheglassbowlandthe lid is an added bonus.

Add the chicken into the marinade. Try and arrange them so they’re underthe liquid.

Foranaddedseal,Iputsaranwrapoverthebowl.

Sealedchickenbreast.

Then I put the lid over the saran wrap. Now let the chicken marinate in therefrigerator for 2-3 hours.

Onceyou’reready tocook,get thechickenoutof therefrigeratorand turn theovenonhighbroil.

Idon’thavearealbroilpansoIusedagrillpanflippedoverandinabakingpaninstead.

Next,broilthechickenuntilitreachesaninternaltemperatureof165.Flippingthe chicken after 10 minutes to get an even char on both sides.

Whilethechickenisbroiling,mixtogetherthesauce.Justthrowalloftheherbs,spices and liquids in a bowl and whisk it together.

Here’sthefinishedsauce.

Here’sthechickenafterbroiling.

Forthenextstage,grabaglassbakingdishandarrangethechickenintoit.

Pour the sauce over the chicken. Try and cover them as evenly as you can.

Ofcoursenoketorecipeiscompletewithoutcheese,sogoaheadanddrenchthechickenwithsomeshreddedcheddarcheese.Thenthrowitbackintheovenonbroil until the cheese melts, likely 2-3 minutes.

TequilaChicken

Information:

Serves:6

Servingsize:1Breast

Calories:445

Fat:22

Carbohydrates:2

Fiber:0

Protein:60

Preptime:3hours15mins

Cooktime:23mins

Totaltime:3hours38mins

Ingredients:

Marinade

1CupWater

¼CupSoySauce

2Tbsp.LimeJuice

½tspGarlicPowder

½tspLiquidSmoke

½tspSalt

50mLTequila(1Shot)

6ChickenBreasts

Sauce

¼CupMayonnaise

¼CupSourCream

¼CupTomatoSauce(orSalsa)

1Tbsp.HeavyCream

¼tspDriedParsley

¼tspFrank’sHotSauce

¼tspSalt

¼tspDriedDill

¼tspPaprika

¼tspCayennePepper

¼tspGroundCumin

¼tspChiliPowder

¼tspBlackPepper

6Oz.CheddarCheese,shredded

Instructions:

1. Mixtogethermarinadeingredients

2. Addchickentomarinadeandletsit,refrigerated,for2-3hours

3. Placeonabroilerpanandbroilonhighfor20minutes,flippingafter10minutes

4. Checktomakesuremeatisdone,akaatleast165degrees

5. Placemeatinacasseroledishandcoverwithsauceandcheese

6. Broilonhighagainfor3minutesoruntilcheeseisbubbly

Chapterthree.

BakedEggs.

III

Finishedbakedeggs.

This recipe starts where most breakfast does,withfryingbacon.

For ideal bacon cooking, I recommend gettingabeaconpress. It flattens thebaconandallowsforamoreevencooking.

Morebaconbecausewhynotright?

Forthis next part, slice a small onion and place it face down in the skillet. Thenplacethebaconpressontop.

Whenyouflipitoveryougetthisperfect,goldenbrownonionface.

Now,starttheassemblyprocess.

Basicallyyoucanuseanyovenproofsmallbowl.Ideallyaramekinifyouhaveit.

Slicetheonioninquartersandplacedoneineachbowl.

Next,cuttwoslicesofbaconinhalfandcreateacradleoutofit.

Cracktwoeggsintothebowl.Takecarenottobreaktheyolks.

Addsaltandpepper.

Addcheese.

Throw them in theovenat350. Makesure toput themonapanbecause thebaconwillleakgrease.

BakedEggs:

Information.

Serves:2

Servingsize:½

Calories:337

Fat:24

Carbohydrates:5

Fiber:1

Protein:23

Preptime:10mins

Cooktime:25mins

Totaltime:35mins

Ingredients:

4Eggs

4SlicesBacon

SaltandPeppertotaste

1OzCheddar

1SmallOnion(80g)

Instructions

1. Fryfourslicesofbacon

2. Cutasmallonioninhalfandfry

3. Inaramekinorequivalentoven-proofbowl,placeonionandbacon

4. Cracktwoeggsintoeachcontainer,makingsuretonotbreakyolk

5. Addsaltandpepper

6. Addcheddarcheese

7. Bakeat350degreesfor20minutesoruntileggshaveset

IV

Chapterfour.ReubenCasserole

Here’sthefinishedproduct!IttastedREALLYgood;quiteaddicting.

This recipe starts with some corned beef. I made extra when I mademyCrockpotCornedBeefandCabbagebecauseIknewIwasgoingtotrysomedifferentthingsout.

Startbymakingthinslicesofcornedbeef.

Thendicethoseslicesintobitesizedpieces.

Now, like 99% of my recipes, start to throw the ingredients into your hugestainlessbowlformixing.

Nextup,useaboxgratertocreatesliversofonion.

Usethe same box grater to shred 8 ounces of Carlsberg (Swiss) cheese. As youprobably already know, I like to grate all my cheeses rather than buy themprorated.Generallythisyieldsabetterproductthatmeltseasierinrecipes.Ontopofthat,mostcompaniesaddpotatostarchtotheirshreddedcheesestomakethemnotsticktogether.Thisaddscarbsandchemicals.

Throwthecheeses,onionandacanofSauerkrautintothelargebowl.

NextupistheThousandIslanddressing.IusedregularoldKraftthousandisland

which did add 4 cars per serving. However, if you have it available,WaldenFarmsThousandIslandDressingissugarfreeandhasnocarbs.

Soadd the dressing, add some mayo and some pepper and we’re done with theingredients!

Mixitupinthebowltocombinealltheliquidsandsolids.

Greasean8″pan.Youcouldalsomake this in thestandard largersizeby just

doublingalltheingredients.

Spreadoutthemixtureintothepanandthrowitintheoven.

Here’sthecasserolemidbake,bubblingaway!

Andthat’sit!Takeitoutwhenitstartstobrownaroundtheedges.

ReubenCasseroleNutritionInformation:

Serves:4

Servingsize:¼th

Calories:769

Fat:63

Carbohydrates:10

Fiber:4

Protein:37

Preptime:10mins

Cooktime:35mins

Totaltime:45mins

Ingredients:

12Oz.CookedCornedBeef

68gOnion(1Small)

1canSauerkraut(14.5Oz)

8Oz.Carlsberg

4Oz.CheddarCheese

½CupThousandIslandDressing

¼CupMayo

Peppertotaste

Instructions

1. SliceandthendicetheCornedBeef,addtolargebowl

2. Usingagreaterwiththelargeopening,shredtheonion,addtothebowl

3. Usingthesamegraterwiththelargeopening,shredtheCarlsberg,addtothebowl

4. DrainacanofSauerkrautandaddtothebowl

5. Addthecheddarcheesetothebowl

6. Measureout½cupThousandIslandDressingand¼cupMayoandaddtothebowl

7. Addfreshpeppertotaste

8. Mix,thenspreadintoagreased,8″pan

9. Cookat350degreesfor35minutes

V

Chapterfive.JuicyLucySliders.

Here’sthefinishedJuicyLucySlider!

Thefirststepistopreparethemeat.ForthisIjustdidasimpleseasoningofanegg,a few dashes of Worcestershire sauce, salt, pepper, garlic powder and onionpowder.

Oncethemeatismixed,putitonakitchenscaleandzeroitout.

Ratherthanmeasuretheindividualpatties,justmakeallthepatties1.5ouncessotheyareconsistent.

To make the sliders, I used this slider press so that all of the burgers areconsistentinsize.Therearethreeparts,theform,thebottom,andthetop.

Youloadthemeatinandthenpressdownandthenpullthebottomout.

Hereiswhatitlookslikewiththepattiesinthepress.

AndIpressedonandmadeallthepatties

Now comes the cheese. Make a pile on each slider half and try and push ittowardsthecenter.

Fliponesideontotheotherlikeso.

Thentakeyourhandsandmergethesidestogether.

Herearethefinishedpatties.

Noburger iscompletewithoutabaconweave! For these little sliders I justdida2×2baconweave.

Makesuretouseabeaconpresstogetreallyflatbaconweaves.

Herearethefinishedbaconweaves.Theotheradvantageofcookingthebaconweavesfirstiswedon’tevenhavetograbandgreaseforcookingtheburgers

Makesuretogetthebacongreasereallyhotandfrytheburgers!

Flipthemoverandfrytheotherside.

Foranaddedbonus,toptheburgerswithcheese!

Finishedrecipe.

JuicyLucySliders!

NutritionInformation

Serves:4

Servingsize:1burger

Calories:285

Fat:21

Carbohydrates:0

Fiber:0

Protein:22

Preptime:25mins

Cooktime:5mins

Totaltime:30mins

Ingredients:

1lb.6oz.GroundBeef

1Egg

GarlicSaltPepper/OnionPowdertotaste

SeveraldashesofWorcestershireSauce

8oz.CheddarCheese(1/2oz.perpatty)

Instructions

1. Mixthebeef,eggsandthespices

2. Dividethemeatinto1.5oz.patties

3. Add½oz.ofcheesetoeachpatty

4. Combinetwopattiestomakeoneburger

5. Useyourhandstomeldthetwopartiestogether

6. Heat someoil onhigh and fry the burgers to your desired completionlevel

7. Optional–topwithcheeseandabaconweave

VI

Chaptersix.

ChocolateStrawberryMousse

HereisthefinishedChocolateStrawberryMousse!

This recipe starts with heavy whipping cream. I use the cup that camewiththeimmersionblenderwhichconvenientlyhasthemarkingsrightontheside.

Next, add the sweetener. I use EZ-Sweet which is liquid sucralose. AnysweetenerwillworkbutIpreferliquidforthisapplicationasregularSplendahascarbsinit.I’veneverfoundthisstuffinastoresoIhadtobuyitfromAmazon.IdohaveliquidsteviawhichcanbefoundatWholeFoodsbutIlikethisstuffbetter.Becareful thoughbecause there isa fine linebetween therightamountandtoomuch.ThisstuffispotentsoIonlyusefourdrops!

Thenext step is optional, but if you’re in a frisky mood you can add a choppedstrawberry.Tryandcutitassmallaspossiblesinceitneedstoblendin.

Throwthestrawberryinwiththecream.

Nowfor thechocolate! Iuseacombinationofbothchocolateproteinpowderandunsweetenedcocoa.EithercouldbeusedbythemselvesbutIlikethetasteofthecombinationofboth!

Throwthepowderinthecreammixture.

Foranaddedbonus,Iflakesome90%chocolateintothemixture.

It’s pretty negligible carbs, I just take a sharp knife and flake some into thecontainer.

Now,putthewhiskattachmentonyourimmersionblenderandwhiskaway!

Beforetoolong,themixtureturnssolidanditlookslikethis!Ioftenjusteatitoutofthiscontainerbutyoucanalsoscrapeitoutandputitinabowl.

Andthat’sit! AquickandeasyMousseforone. YoucansafelymaketwoatthesametimebutIwouldn’tpushitpastthatorelseitmightgetmessy

ChocolateStrawberryMousse

NutritionInformation

Serves:1

Servingsize:105g

Calories:330

Fat:33

Carbohydrates:12

Fiber:1

Protein:10

Preptime:3mins

Cooktime:2mins

Totaltime:5mins

Ingredients

⅓CupHeavyWhippingCream

4DropsEZ-Sweet

1Strawberry(24g)

½ScoopChocolateWheyPowder(14g)

2.5gUnsweetenedCocoa

Flakesof90%Chocolate

Instructions

1. Measureoutthecreamintoacontainer

2. Addtheliquidsweetener

3. Addthestrawberry

4. Addthepowder

5. Addchocolateflakes

6. Mixfor1-2minutesoruntilstiff

7. Serve!

VII

Chapterseven.BlackenedPorkChops

http://cavemanketo.com/wp-content/uploads/2013/02/IMG_20130210_182215.jpg

Startbyassemblingthespicesforthemix.Youwanttoputtheminashallowcontainerthatcanfit thewholeporkchop. ThisisjustoneofmyTupperwarecontainersfromIkeabutit’stheperfectsizefortheporkchops.

Obviouslymakesuretomixthespicestogether

Melt 4T of butter in another container. Youwill be dipping themeat in thebutter,thendippingitinthespices.

Nextheatsomebacongrease inacast ironskillet.Youreallyneed tousecastironifyouwantthecrispcrustontheporkchops.Makesurethebacongreaseisgoodandhot.

Setupyourstationwiththechops,butterandspices.

Coattheporkchopfirstinthebutter. Makesuretogetitalloverandonbothsides.

Nextplacetheporkchopinthespices.

Nowlet‘mesizzle!Resisttheurgetotouchthemuntilyou’veletthetimepass.Iwoulddo3minutesforthinchopsand5minutesforthickchops.

Didfor5minutes.

Flipthechopsoverandlettheothersidecook.

Ifyouwanttomakesurethey’redone,checkthemwithathreaten.Ifyouweren’taware,thenewsafetempforporkis145degrees.Theporkwillalsoraisesomeafteryoutakeitoffthegrillandletitrest.Icookedtheseforalittlelongertomakesuretheyweredone.

That’s it! Here’s one of the Blackened Pork Chops with some Spicy BaconCauliflower.

BlackenedPorkChops

NutritionInformation

Serves:4

Servingsize:1Chop(210g)

Calories:341

Fat:15

Carbohydrates:4

Fiber:1

Protein:46

Preptime:5mins

Cooktime:10mins

Totaltime:15mins

Ingredients:

4PorkChops(842g)

1Tbsp.Paprika

2tspSalt

1tspGarlicPowder

1tspOnionPowder

¼tspCayennePepper

2tspBlackPepper

½tspThymeLeaves

½tspOreganoLeaves

1tspCumin

4Tbsp.Butter

Instructions:

1. Assemblethespicesandmixinashallow,porkchopsizedbowl

2. Melt4Tofbutterinanotherbowl

3. Heatsomebacongreaseupintheskillet,makesureitishotbeforeyoustart

4. Dipthechopsinthebutter,thencoatwiththespices,andputintheoil

5. Cookfor3-5minutesperside,don’ttouchthechopswhilecooking

6. Fliponceandcookontheothersideuntilthetemperaturereaches140-150degreesdependingonyourliking

Notes

Allof thecarbsare from the spices,youcould reduce theamountof spices ifyouwanttolowerit.

VIII

Chaptereight.CameroonsBrochette.StuffedandWrappedShrimp

Asyoucansee,theyturnedoutreallywell!

Startbyassemblingadryrubwithgarlic,pepper,paprikaandcayennepepper.

Coattheshrimpwiththedryrub.Reservesometosprinkleontheshrimpafterthey’ve been stuffed and wrapped. You can technically use any shrimp but Iused the largest I could find, which was 21-25 count per lb. If they are notshelled,makesuretoshelltheshrimpandfullythawthemiffrozen.Youcouldbuyraworprecookedshrimpbutforlazinesstheseareprecookedandshelled.

Now,taketheshrimpandcutaslitintoitwithasharpknife.IusemyboningknifebecauseIthinkit’sactuallythesharpestknifeIown.

NextItooksomejalapenosfromajarandslicedtheringinhalfandlaiditintheshrimp. I also took some slices of cheddar cheese and sliced them thin forstuffing.

Hereisawrappedshrimponametalskewer.Youcouldalsousesoakedbamboobutwhowantstogothroughthateffort?Thesejustgointhedishwasherwhendone…Eachshrimpgetsahalfsliceofbacon.

Herearetheshrimpreadyforthegrill!Taketheremainderofthespicemixandapply on the outside of the bacon. As you can see at the top, I got tired ofwrappingthebaconsoIdidseveralskewersofregularshrimp.

HerearetheshrimponthegrillalongwithsomeT-bones.

Herearethealmostfinishedshrimp.Ihadtoturnituptohighandcookthemforabit toget thebaconcrisp. Ialsohaveapretty subpargrill so ignore thedirtygrate…

Ohman, thismealwas so good! The steakwas awesome and the shrimphad anamazingspicyflavorcombinedwiththesmokybacon.

Cameroons Brochette – Stuffed andWrappedShrimpNutritionInformation

Serves:4

Servingsize:4Shrimp

Calories:252

Fat:15

Carbohydrates:3

Fiber:1

Protein:28

Preptime:5mins

Cooktime:10mins

Totaltime:15mins

Ingredients1.5LbsLarge,cooked,peeledanddeveinedshrimp

15slicesBacon

1Tbsp.GarlicPowder

1Tbsp.Pepper

1Tbsp.Paprika

¼tspCayennePepper

15JalapenoSlices

5SlicesCheddarCheese

Instructions1. Ifyourshrimpisfrozen,thawtheminwater

2. Mixthefourdryingredientsinabowl

3. Dry thedeveined, thawed,peeled shrimpandmixwith¾of the spicemixture

4. Sliceopen theshrimpandplacehalfa jalapenosliceandsomecheeseintotheopening

5. Cutbaconinhalfandwraptheshrimp;tryandwrapitsuchthatthestartandendbotharenearacenter,skewerablepoint

6. Skewertheshrimp

7. Grilluntilthebaconiscrisp,youcouldalsocookintheovenatahightemperature

IX

Chapternine.KetoCocktails:KetoMargarita.

Margaritasaregenerallyaprettyhighcarbitembuttheydon’thavetobe.Ifyouusefreshsqueezedlimejuice,tequilaandalittleartificialsweetener,itcanbealowcarbdrink.Note:Asanastutereaderpointedout,1.5oz.freshlimejuiceis3carsperserving. Sonot toobad,muchbetter than thesweetened lime juicetypicallyusedinthesecocktails.

Startbyjuicing2twolimes.Cuttheminhalfanduseacitrusjuicertoextractthe lime juice. Youcan alsouse amanual plastic juicer, or just squeeze it inyourhand.Thisthingdoesmakequickworkofthelimesthough.Ifyou’relazy,youcanalsobuyRealLimebrandlimejuicewhichispresqueezed.

Hereisthesqueezedjuice.Thisunithasanicepourspoutsoyoucangostraightintothecocktail.

Thenext step is optional, but I think it adds a lot to the presentation of yourcocktails. Theabove is an icecrushingbagwhichallowsyou toputyour iceintoit,smashitwithabluntobject,andgetcrushedice!

Thelast two ingredients are tequila and sucralose. I used to primarily use steviaextractbutIthinksucralosehasabettertaste.Iuse1jigger(1.5oz.)oftequila,1jiggeroflimejuiceand4dropsofsucralose.

Herearethefinishedcocktails!Garnishwithasliceoflimeandenjoy.

KetoMargaritas

Preptime:5mins

Totaltime:5mins

Ingredients1Lime

1.5oz.Tequila

4dropsSucralose

Instructions

1. Cutlimeinhalfandsqueezeintoacontainer

2. Filloldfashionglasswithcrushedorregularice

3. Measure1jigger(1.5oz.)oflimejuiceintoglass

4. Measure1jigger(1.5oz.)oftequilaintoglass

5. Use4dropssucralose

6. Mixandgarnishwithasliceoflime

X

Chapterten.EggsinaCloud

Hereisthefinishedproduct.Itturnedoutbetterthanitcouldhavehopedfor.Perfectyolkandeggs.

Splittheeggyolksbetweentheeggwhitesandtheyolk.Puttheyolksintoprepcupsforlater.

Brownsomebaconbits.Whentheyaredone,transferthemtoapapertowelandletthebacongreasedrainoffandletthemcool.

Whip the eggs until they are stiff. I usemy immersion blender which has awhipping attachment, immersion blender and a mini chopping attachment.Makesurethesearereallystiff,notjustfoamy,butverystiff.

IgratedinsomefreshParmesanandthrewinthebaconbitsIcooked.Makesurethebaconbitsarenolongerhotoritwillcollapsetheeggwhites.Drythebitsoffwithpapertowelsbeforeadding.Foldtheingredientstogether.

Once the ingredients are put together, form four mounds on the either anonstick siliconmat or parchment paper. Make a divot in themiddle of themounds.Bakeat350degreesfor5minutesuntiltheyhaveset.

Putayolkineachmount.Topwithsaltandpepper.Bakeuntilbrown.

FinishedEggsinaCloud!Theywereprettydamngood.

EggsinaCloud

Author:CavemanKeto

NutritionInformation

Serves:4

Servingsize:1

Calories:98

Fat:7

Carbohydrates:1

Fiber:0

Protein:6

Preptime:5mins

Cooktime:5mins

Totaltime:10mins

Ingredients

4LargeEggs

2SlicesBacon

ToTasteSalt,Pepper,OnionPowder,GarlicPowder

2Tbsp.ParmesanCheese

Instructions

1. Splittheeggyolksfromtheeggwhites

2. Cutupsomebaconandcookforbaconbits

3. Puttheeggwhitesintoabowlandwhipthemuntilstiff

4. ShredsomeParmesancheeseintotheeggwhitesandaddthebaconbits

5. Form the eggwhites into fourmounds on a siliconmat or parchmentpaper

6. Baketheeggwhitesat350degreesuntilset,around5minutes

7. Putaneggyolkineachmound

8. Bakeuntiltheeggwhitesarebrown

XI

Chaptereleven.BaconWeaveSandwich.

Hereisthefinishedsandwich;mandoIlovebacon!

Startwithfourslicesofbacon.

Cutthemintothreeequalsections,youwillnowhave12minislicesofbacon.

Weave the 12 pieces into two bacon weaves. You want to buy thick, evenbacon. Also,make theseweaves really tightbecauseyouwantasolidsurfaceforyour“bread”.Thebaconwillessentiallygluetogetherduringcookingifitisplacedreallycloselikethis.

Hereareourtools.Wewillbeusingthecastirongriddleandabeaconpress.

Additionally,useafishspatulatohelpmanipulatethebaconweaves.

Transferthebaconweavestothegriddle.

Asyoucansee,thepressperfectlycoversthetwobaconweaves.

Hereisthebaconweaveinprogress.Youcanseethatwiththepressthebaconstaysuniformandisstartingtomergetogether.

Abigadvantageofusingagriddleismultitasking.Youcancookyoureggsatthesametimeasthebacon.Alotofpeoplehavebeentalkingaboutmakingeitherthealmondorflaxbunsusingeggformsinsteadofthemuffintoppan.Iboughtsometotryitout.Firstthough,I’lluseitforwhatitmeantfor,eggs!Noticethebacongreasemakingasealwiththeeggform.Thisisimportantsothattheeggdoesn’tallseepoutundertheform.Youalsowanttopreheatitalittle.

Hereitisinaction.Unfortunatelymyyolkbrokeduringthecookingprocess:(Howeveryou still get thepoint. Next time Iwouldbreak theegg into aprepbowlfirsttomakeiteasiertodropin.

JustforkicksIusedtheeggformtocutoutthecheesesoitfitperfectly.

Atthispointyourbaconweaveshouldbedone.WiththebaconIhaveonehalfisalittlesmallerthantheotherandthiscomesacrossontheweave.Butyoucanseethebaconisperfectlyflatandhasprettymuchmergedintoonecohesivepiece.

Variations:

Ifyouwantalittlelessbaconforcaloricpurposes,youcanmake2×2sandwiches.

http://cavemanketo.com/wp-content/uploads/2012/03/IMG_20120225_102336.jpg

XII

Chaptertwelve

BaconBrusselssprouts

Here is the finished dish and letme tell you, it tastes amazing! This possiblyreplacescreamycheesyspinachasmyfavoriteside.

StartwithfreshBrusselssprouts,thencutoffthebottomandfinallyquarter.Feelfreetokeeptheextraleavesthatfalloffintheprocessaswell.

Onceyou’ve quartered all of theBrussels sprouts, throw them in a large prepbowl.

Nextmix in1/4ofacupofbacongrease into themix. Youdohaveabacongreasekeeper,don’tyou?AsyoucanseeI’vealmostfilledmine,it’ssadbutit’saprettybigaccomplishment:)Ifyoudon’thavebacongrease,justuseoliveoil.

Atthispoint,alsoaddthefishsauceandpepper. Nosalt isneededsincethefishsauceand thebacongrease isalreadypretty ladenwithsodium. Note that thefishsaucesmellsrankbutIpromiseittastesgoodaftercooking.

Ofcourseitwouldn’tbeaketosidewithoutbacon!Forreallyflat,evenlycookedbacon,useabeaconpress.

Once the bacon is done, cut it into small slices andmix inwith the Brusselssprouts.Cookfor40minutesat450,stirringevery10minutes.Thenbroilfor2minutestobrownthesproutsifneeded.

HerearetheBaconBrusselsSproutswithsomejerkchickenandColeslaw.

BaconBrusselssprouts

Information:

Serves:4

Servingsize:¼th

Calories:143

Fat:10

Carbohydrates:8

Fiber:3

Protein:6

Preptime:10mins

Cooktime:40mins

Totaltime:50mins

ListofIngredients:24OzBrusselsSprouts

¼CupFishSauce

¼CupBaconGrease(Cansubstituteanyoil)

6StripsBacon(Optional)

ToTastePepper

Instructions

1. De-stemandquarterBrusselssprouts

2. MixtheBrusselssproutswiththebacongreaseandfishsauce

3. Cookbaconandcutintosmallstrips

4. Addbaconintomixalongwithpepperandstir

5. SpreadBrusselssproutsonagreasedpan

6. Cookat450degreesfor40minutes,stirringevery10minutes

7. FinishofftheBrusselssproutsonbroilforafewminutes

XIII

Chapterthirteen.CastIronSkillet

Frittata

Finishedfrittata.

Thefirststepinthisrecipeistocookthebacon.Tocoverthebacon!

While thebacon iscooking, take thischance toprep thevegetables. The firstthingistothinlysliceagreenpepper.Iliketodoslicesbecausewhenfriedtheymake a string like texture which gives a nice feel to the breakfast.

Dothesamewithanonion.

NextcometheBrusselssprouts.

Put them in a bowl and soak them in coldwater. Then you canmove themaroundandrinsethemallatonce.

Forthisrecipe,Iusedtheslicingattachmentforthefoodprocessor.Itmakesquickwork of theBrussels sprouts! I just take a fewout of thewater at a time andthrowthemdownthechuteoftheslicer.

Ididthesamethingtoaheadofcauliflower.I’dneveractuallyslicedcauliflowerlikethisbeforebutitwasprettyeasy!

Atthispointyourbacon shouldbedone. Theaddedbonus is thatwe’vegot thefryinggreaseallreadytogoforourvegetables.

Nowthrowallthevegetablesinandgetfrying!

Here’s the vegetables mid fry. I mixed them around every few minutes todistributetheheat.

While the vegetables are cooking, I shredded my weeks’ worth of shreddedcheddar.

Eventuallythevegetableswillreducedowntothisform.Whentheystarttogettranslucentyouaregoodtogo.

Preptheeggsbygetting12eggs,180mlofheavycreamandthespicestogether.

Whisktheeggstogetherandsetaside.

Nowcrumblethebaconandaddittothemixture.

Thenadd thecheese to the skillet andmix itup. Thesenext stepsneed tobedonefastasyoudon’twantthecheeseintheskillettoolongorelseitsticks.

Mixitallupanditshouldlooklikeabove.

Finally,addtheeggsandmixitsomemore.Atthispoint,youwanttocookthemixture,asitisrightnow,for2-3minutesonthestovetop.Thissetsthebottomofthemixture.Ifyouskipthisstepyou’llprobablyhavearunnyfrittata.

After 25 minutes in the oven you’ll get a golden brown crust and a finishedfrittata!

Ionlyneededfourdays’worthofbreakfastthisweeksoIcutthemixtureinto8pieces.

And there you have it! I place the breakfast into a Ziploc, microwaveablecontainer and I’m all set for the week. I don’t even eat breakfast at homeanymore,Ijustgraboneoftheseonmywayoutthedoorandheatitupattheoffice!

CastIronSkilletFrittata

NutritionalInformation:

Serves:8

Servingsize:⅛the

Calories:491

Fat:35

Carbohydrates:18

Fiber:6

Protein:29

Preptime:20mins

Cooktime:50mins

Totaltime:1hour10mins

ListofIngredients:

8SlicesBacon

1SmallOnion(125g)

1SmallPepper(133g)

542gBrusselsSprouts

1HeadCauliflower(965g)

12Oz.CheddarCheese

12Eggs

6OzHeavyCream

½tspGarlicPowder

½tspOnionPowder

½tspSalt

½tspPepper

Instructions:

1. Startbycookingbaconuntilcrisp,keepthebacongreaseintheskillet

2. Thinlyslicetheonionandpepper

3. ShredtheBrusselssproutsandcauliflower

4. Cookallthevegetablesintheskillet

5. Whilevegetablesarecooking,preparetheeggmixturewith12eggs,6Ozcreamandspices,whisktocombine

6. Ifrequired,shredcheddarcheese

7. Whenthevegetablesaredone,akatranslucentandcooked,crumbleandaddthebaconandcheese

8. Mixwellandthenaddtheeggsandmixagain

9. Cookfor2-3minutesonstovetop

10. Transferskillettoovensetto450andcookforanadditional25minutes

11. Sliceandserve!

XIV

Chapterfourteen.SpaghettiSquashPancakes

Likeeverygoodketorecipe,thisonestartswithbacon!Getoutyourcastironskillet and get frying!

Ilike my bacon flat so I always use a beacon press for more even cooking.

Here’s the finished bacon, YUM!

Imade Spaghetti Squash the other night for my Spaghetti Squash with MeatSaucerecipe.Ifyoudon’talreadyhavesomeinyourfridge,prepareitviathisrecipes.

Start with two eggs in a bowl.

Then add the Spaghetti Squash

throw the rest of the spices and the cheese into the mixture.

Mix it all up!

Now crumble the bacon into the mixture.

Here’s the final mixture.

Now add some bacon grease into the cast iron skillet and get it really hot!Ideallyyoujustcookedthebaconinthispansoyouprobablywon’thavetoaddany additional grease.

Splitthemixtureintofoursectionsandspoonitintothepan.Usesomethinglikeafishspatulatopushdownonthepilestomakethemflatlikepancakes.Nowatthispoint,itisveryimportantthatyouDON’Ttouchthemixture.Youneedthebottomtoset.Theamountoftimerequiredononesideisn’ttotallyset,buttheedgeswillstarttogetbrownandyou’llnoticethatthepancakefeelslikeitcanbe flipped with the spatula.

Flip it when it looks like this!

Topwithsomesourcreamandyou’vegotonescrumptiousbreakfast! I thinkSpaghetti Squash might make an even better pancake than potatoes in thisformat!

SpaghettiSquashPancakes

NutritionInformation:

Serves:2

Servingsize:2pancakes

Calories:287

Fat:18

Carbohydrates:10

Fiber:2

Protein:19

Preptime:5mins

Cooktime:15mins

Totaltime:20mins

Ingredients:

4SlicesThickCutBacon

2Eggs

284g(10Oz)CookedSpaghettiSquash

1teaspoonGarlicPowder

1teaspoonSalt

1teaspoonPepper

1teaspoonOnionPowder

30g(1Oz)ParmesanCheese

Instructions

1. PreparetheSpaghettiSquashperthispost

2. Cookthebaconuntilcrisp

3. Addtheeggs,SpaghettiSquash,spicesandcheesetoabowlandmix

4. Crumblethebaconandaddtothemixture

5. Heatsomebacongreaseinaskilletuntilshimmering

6. Scoopthemixtureintothebacongreaseintofourpilesanduseaspatulatocompressthepilesflat

7. Afterthebottomsbegintobrown,flip

8. Optionally,servewithadollopofsourcreamand/orsomechives.

XV

Chapterfifteen.StuffedPeppers

Startbytakingtwoofthesausagesandbreakingthemopen.Thenpanfrythemin a cast iron skillet.

After the sausage, use the left over grease to fry some thinly sliced onions.

Throw in some slices of green pepper from the reamed out pepper.

ForthecheesecomponentofthisrecipeIusedParmesan.Ijustchoppedablockof

Parmesan into tiny squares.

Nowit’stimetothrowitalltogether!Combinealloftheingredientsinabowlto make the stuffing.

Here’s a shot of the mixed stuffing.

Forthe pepper, cut off the top and cut out the seeds and side supports.

Thenstuff‘me!IhadsomequaileggssoIthrewoneinthereforgoodmeasure.Ibakedtwooftheseandusedmytoaster/convectionovenforsuperquickmealmaking.

Andhere’sthefinishedproduct!

StuffedPeppers

NutritionInformation:

Serves:2

Servingsize:1Pepper

Calories:484

Fat:35

Carbohydrates:14

Fiber:3

Protein:30

Preptime:15mins

Cooktime:20mins

Totaltime:35mins

ListofIngredients:

2GreenPeppers

1SmallOnion

2SausageLinks

1.5OzParmesanCheese

2Oz.CreamCheese

1Egg

2QuailEggs

Instructions

1. Startbyremovingtheskinofthesausageandcookingthesausageintocrumbles

2. Cutoffofthetopofthepeppersandremovetheseeds

3. Chopupthetopsofthepeppers

4. Chopuponionsandcookthepeppersandonions

5. ChopupParmesancheeseintosmallpieces

6. Combinethepeppers,onions,cheese,sausageandcreamcheese

7. Stuffthepepperswiththestuffingandtopwithaquailegg

8. Cookfor20minutes

XVI

Chaptersixteen.

ZucchiniandGoatCheeseWraps

Here’s the finished result! They came out like little sushi rolls.

StartbywashingalargeZucchiniandslicingofftheends.

Thenalignitasshownonyourmandolin.Iendedupthrowingthefirstandlast

slice away because they weren’t as uniform and had a lot of skin on them.

Aftertheslicingyoushouldendupwithaseriesofuniform,1/8″Zucchinislicesas shown.

Forthisrecipe,IreallywantedtogetthegrilllinessoIusedmycastirongriddlesetto high heat.

TopreptheZucchinislices,Iusedasmallcontainerwitholiveoilandabrush.

IthenbrushedbothsidesoftheZucchiniwithoilandcoatedthemlightlywithsalt and pepper.

Mm, grilling Zucchini!

WhiletheZucchiniwascooking,Ipreppedthefilling.Iusedacombinationof

goat cheese, dill and mint.

For each slice, I took 1/6th of the mixture and formed a roll in my hands.BasicallyIrolledaballuntil itbecamelongenoughtofillmostoftheslice. Ioriginally tried to just spread the goat cheese but this resulted in broken upZucchini slices …

Aftertherollisspreadout,Ijustpusheditdownandspreaditasshownabove.

Then I simply rolled each one up!

AfterrollingIhititwithatoothpicktokeepitalltogether.

ZucchiniandGoatCheeseWraps

Information:

Serves:6

Servingsize:1roll

Calories:186

Fat:14

Carbohydrates:3

Fiber:1

Protein:13

Preptime:10mins

Cooktime:5mins

Totaltime:15mins

ListofIngredients:

1Zucchini

6OzSoftGoatCheese

1tspdriedmint

1tspdrieddill

SaltandPepper

Oil

Instructions

1. Startbywashingthezucchiniandcuttingtheendsoff

2. Usingamandolin,slicethezucchiniinto⅛”slices

3. Brushthezucchinisliceswithoilandspicewithsaltandpepper

4. Grillthezucchinifor5minutes,2.5perside,untiltheybrown

5. Combinethegoatcheese,dillandmint.

6. Dividethegoatcheesemixtureinto6

7. Its easiest to roll the goat cheese into a cylinder betweenyour fingersandthenspreaditonthezucchini

8. RolltheZucchiniupandputatoothpickthroughit.

XVII

Chapterseventeen.CheesySausageBalls

Here’sthefinishedballs.ThecrustismuchcrisperthanwhenIbakedtheballs.Some of the cheese leaks out but it solidifies when it hits the frying oil.

Premade a bunch of cheesy sausage balls and just threw them into a zip lockbag.

Justmakesurethey’reseparatedwhenyouthrowthemintothefreezersotheydon’tclumptogether.

CheesySausageBallsInformation:

Serves:12

Servingsize:1Ball

Calories:173

Fat:14

Carbohydrates:1

Fiber:0

Protein:10.

Preptime:10mins

Cooktime:5mins

Totaltime:15mins

ListofIngredients:

12oz.JimmyDean’sSausage

6oz.ShreddedCheddarcheese

12CubesCheddar(Optional)

Instructions

1. Mixshreddedcheeseandsausage

2. Divideinto12equalparts

3. Placecubeofcheeseintocenterofsausageandrollintoballs

4. (Optional)Freezethesausageballs

5. Fryat375degreesuntilcrispy

Resourcesandinspiration.

Dovisitthecavemanketowebsite,whereyoucanfindlotsofrecipesinthisketolifestyle.

Reeditrketoisanexcellentresourceforaspiringketoers.

Visithttp://keto-calculator.ankerl.com/forspecificdietaryinfo.

http://www.ruled.me/isalsoanexcellentwebpageforketoresources.

http://www.charliefoundation.org/explore-ketogenic-diet/explore-1/introducing-the-diet

Thankyouallfortheexcellentresourcesoutthere.

Finis.

A.A

Minerva,Florida

February2014.