Easy Keto Cooking, page 17
Bring a saucepan filled with salted water to a boil. Add the asparagus and cook for about 2 minutes, until crisp-tender. Drain and keep warm.
To make the hollandaise sauce: Fill a medium saucepan with 1 cup of water (240 ml) and bring to a boil. Mix the egg yolks with the lime juice, mustard, and water. (Use the leftover egg whites to make Garlic & Herb Focaccia.) Place the bowl over the saucepan filled with water. The water should not touch the bottom of the bowl. Keep mixing until the sauce starts to thicken. Slowly pour the olive oil into the mixture, stirring constantly until it becomes thick and creamy. If the sauce is too thick, add a splash of water.
To serve, slice the tenderloin and place on top of the asparagus. Pour over the hollandaise, sprinkle with the bacon, and serve immediately. The tenderloin can be stored in the fridge for up to 4 days.
Note: Hollandaise should be served within 1 hour of preparation. Do not reheat the sauce or it will separate. If you’re only making it for yourself, halve this recipe, or prepare it one serving at a time.
NUTRITION FACTS PER SERVING
(PORK + ASPARAGUS + ¼ CUP/60 ML HOLLANDAISE):
TOTAL CARBS: 7.8 G
FIBER: 3.3 G
NET CARBS: 4.5 G
PROTEIN: 34.5 G
FAT: 39.5 G
CALORIES: 518 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (4%)
PROTEIN (27%)
FAT (69%)
Irish Pork Pie
Once I wanted to make a keto shepherd’s pie, but all I had on hand was pork belly, pork loin, and leftover shredded cabbage. So, I ended up making tender, slow-cooked pork belly topped with a creamy, low-carb, Irish-style colcannon instead, and it’s become one of our favorite dishes!
MAKES: 6 SERVINGS
HANDS-ON TIME: 20 MINUTES
OVERALL TIME: 3 HOURS 30 MINUTES + MARINATING
Pork Layer:
14.1 ounces (400 g) pork belly, cut into 1½-inch (4-cm) pieces
14.1 ounces (400 g) boneless pork loin, cut into 1½-inch (4-cm) pieces
3 cloves garlic, minced
2 bay leaves, crumbled
1 tablespoon (7 g/0.2 oz) paprika
¼ teaspoon allspice
¾ teaspoon sea salt
½ teaspoon black pepper
1 small (70 g/2.5 oz) yellow onion, sliced
1 tablespoon (15 ml) extra-virgin olive oil
¼ cup (60 ml) bone broth (here) or water
Topping:
1 medium (600 g/1.3 oz) cauliflower, cut into florets
½ cup (120 ml) heavy whipping cream or coconut milk
½ head (300 g/10.6 oz) green cabbage, tough stems removed, shredded
2 medium (30 g/1.1 oz) spring onions, sliced
Sea salt and black pepper
To make the pork: Place the pork belly and pork loin into a bowl. Add the garlic, bay leaves, paprika, allspice, salt, pepper, onion, and olive oil. Mix until well coated, then place in the fridge for at least 2 hours, or up to 24 hours.
Preheat the oven to 300°F (150°C, or gas mark 2). Remove the marinated pork from the fridge, and place it in a baking dish deep enough to fit the topping. Add the broth, cover with aluminum foil or a lid, and bake for 3 hours. After 2½ hours, remove from the oven, and place on a cooling rack. Use a spoon to collect most of the juices (there will be plenty of grease from the pork belly). Use half of the juices to grease a large saucepan. Then cover and return to the oven.
To make the topping: Place the cauliflower florets on a steaming rack inside a pot filled with 1 to 2 cups of water. Bring to a boil and cook for 8 to 10 minutes. When the cauliflower is tender, remove from the heat, uncover, and let cool for 5 minutes. Transfer the cauliflower to a blender, add the cream and the reserved juices, and process until smooth.
Place the cabbage into the greased saucepan, stir to combine, and cover. Cook over medium-low heat for about 5 minutes, or until tender. Add the spring onions and cook for 1 minute more. When done, remove from the heat and add to the puréed cauliflower. Combine, and season with salt and pepper if needed.
Finally, spread the cauliflower-cabbage topping on top of the pork and return to the oven. Bake for another 20 minutes. When done, place on a cooling rack for 10 minutes. Serve hot, or let it cool and refrigerate for up to 4 days.
NUTRITION FACTS PER SERVING
TOTAL CARBS: 11 G
FIBER: 4.1 G
NET CARBS: 6.9 G
PROTEIN: 23.3 G
FAT: 51.8 G
CALORIES: 599 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (5%)
PROTEIN (16%)
FAT (79%)
◁ Lamb Steaks with Mint Pesto and Pickled Onion
A refreshing cucumber salad and homemade mint-walnut pesto add contrast to these easy low-carb lamb steaks. Add some pickled onions to the salad for extra zing!
MAKES: 4 SERVINGS
HANDS-ON TIME: 20 MINUTES
OVERALL TIME: 20 MINUTES
Pickled Red Onion:
1¼ cups (300 ml) apple cider vinegar
¼ cup (60 ml) water
2 tablespoons (20 g/0.7 oz) erythritol or Swerve
1 teaspoon salt
10 black peppercorns
4 whole allspice berries
2 medium (220 g/7.7 oz) red onions, sliced
2 cloves garlic, sliced
Few sprigs of fresh thyme (optional)
Cucumber Salad:
2 large (500 g/1.1 lb) cucumbers, peeled and sliced into half-moons
1 medium (100 g/3.5 oz) red onion, or an equivalent amount of Pickled Red Onion (see above)
⅔ cup (100 g/3.5 oz) crumbled feta cheese
1 tablespoon (15 ml) extra-virgin olive oil
1 recipe mint-walnut pesto (here), divided
1 tablespoon (4 g/0.2 oz) chopped fresh mint
Lamb Cutlets:
4 large (600 g/1.2 lb) boneless lamb steaks (150 g/5.3 oz each)
½ teaspoon sea salt
¼ teaspoon black pepper
1 tablespoon (15 g/0.5 oz) ghee or duck fat
To make the pickled onion: Fill a small saucepan with the vinegar, water, erythritol, salt, peppercorns, and allspice. Cover and bring to a boil. Place the onions and garlic into a glass jar. Once the vinegar is boiling, pour it over the onions and garlic. Press the onions down until completely submerged. Optionally, add a few sprigs of thyme. Let the mixture cool to room temperature. The onions are ready to serve once cool, but taste better after a few hours in the fridge. Cover and store refrigerated for up to 3 weeks. This method results in crunchy onions. If you prefer the onions soft, add them to the pot with the vinegar mixture and boil for 1 to 2 minutes.
To make the cucumber salad: Place the cucumbers in a bowl and add the onion. Top with the feta cheese, olive oil, and half of the prepared mint pesto. Garnish with mint, and set aside.
To make the lamb cutlets: Season the lamb with salt and pepper. Grease a skillet with the ghee and cook the steaks on both sides for 3 to 4 minutes, or until browned and cooked through. Serve with the remaining mint pesto and cucumber salad. The pesto can be stored in the fridge for up to 2 weeks (to keep it fresh, pour a thin layer of olive oil on top after each use).
Note: Don’t skip the pickled onions! They’re the perfect accompaniment to keto burgers (here), sandwiches (here), and steaks (here). Plus, they’re easy to make and keep in the fridge for weeks.
NUTRITION FACTS PER SERVING
(1 CUTLET + SALAD + MINT PESTO)
TOTAL CARBS: 8.6 G
FIBER: 2.4 G
NET CARBS: 6.2 G
PROTEIN: 33 G
FAT: 57.9 G
CALORIES: 686 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (4%)
PROTEIN (19%)
FAT (77%)
About the Author
Martina Slajerova is a health and food blogger living in the United Kingdom. She holds a degree in economics and worked in auditing, but has always been passionate about nutrition and healthy living. Martina loves food, science, photography, and creating new recipes. She is a firm believer in low-carb living and regular exercise. As a science geek, she bases her views on valid research and has firsthand experience of what it means to be on a low-carb diet. Both are reflected on her blog, in her KetoDiet apps, and in this book.
The KetoDiet is an ongoing project she started with her partner in 2012 and includes The KetoDiet Cookbook, Sweet and Savory Fat Bombs, Quick Keto Meals in 30 Minutes or Less, Keto Slow Cooker & One-Pot Meals, and the KetoDiet apps for the iPad and iPhone (www.ketodietapp.com). When creating recipes, she doesn’t focus on just the carb content: you won’t find any processed foods, unhealthy vegetable oils, or artificial sweeteners in her recipes.
This book and the KetoDiet apps are for people who follow a healthy low-carb lifestyle. Martina’s mission is to help you reach your goals, whether it’s your dream weight or simply eating healthy food. You can find even more low-carb recipes, diet plans, and information about the keto diet on her blog: www.ketodietapp.com/blog.
Acknowledgments
I’d like to thank the amazing team at Fair Winds Press who put so much hard work into my cookbooks. It’s been an absolute pleasure working with you! Special thanks to Jill Alexander, Renae Haines, Heather Godin, Lydia Jopp, Jenna Patton, and Megan Buckley.
Index
A
Aioli, 43
almond butter PB & Jelly Chia Parfaits, 69
asparagus Crispy Five-Spice Duck Breasts, 120
Pork Medallions with Asparagus and Hollandaise, 136–137
avocados Avocado Salsa Verde, 132–133
Avocado-Stuffed Power Balls, 91
Bacon-Wrapped Beef Patties with "Chimiole," 94
California Sushi Wraps, 98
B
bacon Bacon-Wrapped Beef Patties with "Chimiole," 94
Bacon-Wrapped Jalapeño Poppers Two Ways, 74
Bacon-Wrapped Monkfish with Creamed Spinach, 112
cooking methods, 41
Induction Carbonara, 131
Basil Pesto, 44
beef Avocado-Stuffed Power Balls, 91
Bacon-Wrapped Beef Patties with "Chimiole," 94
Breakfast Chili Bowls, 54
Induction Burger Stacks, 128–129
The Perfect Skirt Steak, 130
Salisbury Steak with Quick Mash, 126–127
Steak Fajitas with Avocado Salsa Verde, 132–133
Thai Shredded Beef Bowls, 134–135
Bone Broth, 42
broccoli Easy Breakfast Italian Bake, 63
Mediterranean Chicken Tray Bake, 119
Scandinavian Fish Tray Bake, 111
Thai Shredded Beef Bowls, 134–135
Bruschetta, Tomato & Feta, 80
Brussels Sprout & Sausage Hash, 62
Burger Stacks, Induction, 128–129
Butter, Flavored, Twelve Ways, 45–46
C
cabbage Bubble & Squeak Breakfast Bake, 65
Irish Pork Pie, 138–139
Turkey Nuggets with Kale Slaw and Italian Dressing, 95
cauliflower Avocado-Stuffed Power Balls, 91
Bibimbap Veggie Bowl, 108–109
Bubble & Squeak Breakfast Bake, 65
Butter-Stuffed Spatchcock Chicken, 115
Cauliflower Rice, 40–41
Cheesy Waffle Stacks, 58–59
Harissa Skillet Chicken, 117
Irish Pork Pie, 138–139
Masala Cauli-Rice with Grilled Halloumi, 106
Pan-Fried Salmon with Superfood Mash, 114
Salisbury Steak with Quick Mash, 126–127
Sautéed Chicken Livers with Creamy Mash, 123
chard Bibimbap Veggie Bowl, 108–109
Taverna-Style Greek Butterflied Sea Bass, 107
cheese Bibimbap Veggie Bowl, 108–109
Cheesy Spinach Pancakes, 52
Cheesy Waffle Stacks, 58–59
Chicken Parmesan Casserole, 121
Jalapeño & Cheese Muffins, 64
Masala Cauli-Rice with Grilled Halloumi, 106
Pizza Dutch Baby, 55
Three-Cheese Crustless Mini Quiches, 90
Tomato & Feta Bruschetta, 80
chia seeds Multiseed Keto Crackers, 82
PB & Jelly Chia Parfaits, 69
chicken Butter Chicken, 116
Butter-Stuffed Spatchcock Chicken, 115
Chicken Parmesan Casserole, 121
Chicken Piccata, 122
Crispy Ranch Chicken Wings, 78–79
Harissa Skillet Chicken, 117
Keto Pad Thai, 124–125
Mediterranean Chicken Tray Bake, 119
Mexican Chicken Bowls, 96
Sautéed Chicken Livers with Creamy Mash, 123
chocolate Chocolate Soufflé Pancake with Pumpkin Pie Swirl, 71
Keto Power Bars, 99
collagen Keto Power Bars, 99
Crab Cakes, California, 66–67
Crackers, Multiseed Keto, 82
D
dips Golden Sardine & Caramelized Onion Dip, 81
Macadamia Cheese Dip, 83
Duck Breasts, Crispy Five-Spice, 120
E
eggplant Harissa Skillet Chicken, 117
Vegetable Rose Pie, 100–101
eggs Abundance Breakfast Bowls, 68
Bibimbap Veggie Bowl, 108–109
Boiled Eggs, 42
Breakfast Egg Muffins Two Ways, 56–57
California Sushi Wraps, 98
Cheesy Waffle Stacks, 58–59
Deviled Eggs Two Ways, 75
Greek Omelet, 61
Green Skillet Eggs, 60
Induction Carbonara, 131
Keto Pad Thai, 124–125
Pizza Dutch Baby, 55
Poached Eggs, 42
Spicy Chorizo Cloud Eggs, 53
Superfood Pesto Zoodles & Eggs, 105
F
fish Bacon-Wrapped Monkfish with Creamed Spinach, 112
Buttered Mahimahi with Green Beans, 110
California Sushi Wraps, 98
Golden Sardine & Caramelized Onion Dip, 81
Induction Unwich Two Ways, 86
Mackerel Fat Stacks, 97
Pan-Fried Salmon with Superfood Mash, 114
Quick Tuna Melt Pockets, 87
Scandinavian Fish Tray Bake, 111
Taverna-Style Greek Butterflied Sea Bass, 107
Flavored Butter Twelve Ways, 45–46
Focaccia, Garlic & Herb, 48
G
green beans Buttered Mahimahi with Green Beans, 110
Chicken Parmesan Casserole, 121
H
ham Induction Unwich Two Ways, 86
Parm Ham Roll-Ups Three Ways, 76–77
K
kale Turkey Meatballs with Sautéed Kale & Gremolata Dressing, 118
Turkey Nuggets with Kale Slaw and Italian Dressing, 95
kelp noodles about, 41
Thai Shredded Beef Bowls, 134–135
ketogenic diet alcohol, 25
carbohydrates, 12–14
dairy, 24
fats, 17
food list, 18–19
intermittent fasting, 31–32
keto flu and electrolytes, 27–29
legumes, 25
low-carb swaps, 26
nuts and seeds, 22–23
overview, 7–8
phase 1: induction phase, 8–9
phase 2: keto adaptation, 10–11
phase 3: maintenance, 12–37
protein, 15–16
supplements, 30–31
sweeteners, 20–22
weight-loss plateaus, 32–37
L
lamb Greek Keftedes Bowls, 92–93
Lamb Steaks with Mint Pesto and Pickled Onion, 140–141
M
Macadamia Cheese Dip, 83
Marinara Sauce, 44
Mayonnaise, Good-For-Your-Gut, 43
meatballs Greek Keftedes Bowls, 92–93
Turkey Meatballs with Sautéed Kale & Gremolata Dressing, 118
Mint-Walnut Pesto, 44
muffins Breakfast Egg Muffins Two Ways, 56–57
Jalapeño & Cheese Muffins, 64
Mushroom Stroganoff, 104
N
nuts activating, 42
Keto Power Bars, 99
Macadamia Cheese Dip, 83
P
Pad Thai, Keto, 124–125
pancakes Cheesy Spinach Pancakes, 52
Chocolate Soufflé Pancake with Pumpkin Pie Swirl, 71
Curried Zucchini Pancakes, 68
peppers Bacon-Wrapped Jalapeño Poppers Two Ways, 74
Jalapeño & Cheese Muffins, 64
Steak Fajitas with Avocado Salsa Verde, 132–133
pesto Basil Pesto, 44
Lamb Steaks with Mint Pesto and Pickled Onion, 140–141
Mint-Walnut Pesto, 44
Pesto Aioli, 43
Superfood Pesto Zoodles & Eggs, 105
