The Deliciously Keto Cookbook: 150 mouth-watering low-carb, healthy-fat ketogenic recipes for mains, sides, desserts, and more

Description

The Ketogenic diet is a high-fat, moderate-protein, low-carb diet originally developed to reduce the frequency of seizures in epilepsy patients. More recently, however, it has found a mainstream audience who view it as a real foods-based diet with weight loss and other overall health benefits. By focusing on dietary fat and ketones instead of simple carb-derived glucose as a primary energy source, the body becomes more efficient at burning body fat and is spared the conversion of leftover glucose calories into body fat. The Deliciously Keto Cookbook offers 150 deliciously satisfying recipes for breakfasts, appetizers, snacks, mains, desserts, and sides, all designed to help readers set and reach personal health and weight loss goals. The recipes follow a high fat/low protein/ultra low carb ratio designed to induce readers into a state of nutritional ketosis where they are consistently burning ketones (fat molecules) for energy instead of glucose (carbohydrates). Additionally, readers who have attained health goals and are looking to follow a longer-term maintenance program will benefit from simple modifications for each recipe that enable them to adjust the nutrient ratios to a slightly lower fat and slightly higher carbohydrate ratio. Also included:- Tips and tricks for cooking keto-friendly dishes, eating out on the keto diet, and managing the side effects, including the temporary keto flu that accompanies the induction of ketosis. Helpful modications that enable readers to modify recipes from a high fat induction phase to a moderate fat maintenance phase. Contents 3 Getting Started 9 What Is a Ketogenic Diet? 10 Benefits of a Keto Diet 12 Ketosis and the Keto Body 14 Keto Q&A 16 The Role of Fat in a Keto Diet 18 The Role of Protein in a Keto Diet 20 The Role of Carbohydrates in a Keto Diet 22 Keto Phase 1: Induction 24 Keto Phase 2: Maintenance 27 The Keto Kitchen 28 Eating the Keto Way 30 Achieving Keto Success 34 Managing Risks and Side Effects 36 Breakfasts 39 Baked Eggs with Ham and Gruyère 40 Peaches and Cream Smoothie Bowl 43 Smoked Salmon Scrambled Eggs with Dill 44 Buttery Vanilla Latte 45 Chorizo Breakfast Muffins 46 Parmesan Zucchini Fritters with Basil Mayo 48 Steak with Cheddar Eggs 49 Granola Parfait 50 Bacon and Pepper Jack Omelet 52 Mexican Omelet 53 Mushroom and Swiss Frittata 55 Snacks 57 Buttered Radishes 58 Kale Chips with Bacon 61 Cheesy Crisps 62 Tuna Dip 63 Sardines with Endive and Lemon 64 Rosemary and Black Pepper–Marinated Brie 66 Dilly Dip 67 Guacamole Deviled Eggs 68 Steak Bites with Horseradish Cream 70 Pepperoni and Black Olive Pizza Bites 71 Everything Mini-Cheeseballs 72 Appetizers 75 Bacon-Wrapped Stuffed Mushrooms 76 Fried Halloumi with Kalamatas and Mint 79 Whipped Lardo 80 Deviled Ham Dip 81 Buffalo Wings 83 Jalapeño Poppers 84 Blue Cheese–Stuffed Olives 85 Crab Cakes with Easy Remoulade 86 Caprese Sticks 88 Artichoke Dip 89 Meatballs with Crème Fraîche 90 Salads 93 Wedge Salad with Bacon and Blue Cheese 95 Broccoli Bacon Salad 96 Steak Salad with Buttermilk-Peppercorn Ranch 98 Keto Cobb Salad 99 Caesar Salad 100 Albacore Tuna Salad 102 Buffalo Chicken Salad 103 Shrimp and Avocado Salad 105 Antipasto Salad 106 Radicchio and Fresh Herb Salad 107 Kale and Parmesan Salad 108 Soups and Stews 111 Keto Chicken Stock 112 Keto Pork Stock 113 French Onion Soup 115 Hearty Italian Stew 116 Seafood Chowder 118 Cream of Mushroom Soup 119 Texas Chili 120 Rosemary Chicken Stew 122 Broccoli Cheese Soup 123 Low-Carb Ramen 124 Egg Drop Soup 126 Oxtail and Root Vegetable Stew 127 Gumbo 128 Poultry Mains 131 Cheesy Chicken Broccoli Casserole 133 Duck Breast with Brown Butter and Sage 134 Chicken Alfredo with Broccolini 136 Chicken Kiev 137 Chicken Tikka Masala 138 Duck Confit 140 Chicken Enchilada Casserole 141 Roasted Chicken Thighs with Pesto 143 Beef Mains 145 Steak Au Poivre 147 Bacon Brie Burger 148 Chicken Fried Steak with Pan Gravy 150 Short Rib Beef Burgundy 151 Thai-Style Braised Beef Short Ribs 152 Philly Cheesesteak 154 Beef Stroganoff 155 Cajun Meatloaf 157 Pork Mains 159 Spiced Pork Belly with Ginger and Cilantro 160 Pork Shoulder Ragu 162 Spinach Alfredo Lasagna 163 Porchetta Roast 164 Mushroom Sauce 166 Zucchini Noodle Carbonara 167 Sausage Crust Pizza 168 Choucroute Garnie 170 Apple and Hazelnut–Stuffed Pork Chops 171 Pork Bolognese 172 Seafood Mains 175 Crab with Drawn Butter 176 Shrimp Fried Cauliflower Rice 179 Trout Almondine 180 Almond-Crusted Fish with Tartar Sauce 181 Scallops with Brown Butter and Capers 182 Tuna Casserole 184 Coconut Shrimp Curry 185 Salmon with Herb Butter 186 Sides 189 Duck Fat–Roasted Brussels Sprouts 191 Romanesco with Rosemary and Garlic 192 Sesame Bok Choy and Shiitake Mushrooms 194 Loaded Cauliflower 195 Mushrooms Au Gratin 196 Green Bean Casserole 198 Broccoli with Cheese Sauce 199 Coconut Creamed Spinach 200 Creamy Coleslaw 202 Keto Side Salad 203 Serrano-Wrapped Asparagus with Mahón 204 Desserts 207 Coconut Almond Bites 208 Mini-Cheesecakes with Fresh Berries 210 Chocolate Peanut Butter Cups 212 Mango Coconut Pudding 213 Almond Truffles 214 Pumpkin Custard Cups 216 Maple Walnut and Macadamia “Fudge” 217 Coconut Cream Pie 218 Index 220