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The Top Ketogenic Diet Recipes 2017

Jeremy Stone http://www.shortcuttoketosis.com/

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Š Copyright 2017 Jeremy Stone All rights reserved. This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered. - From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations. In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved. The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly. Respective authors own all copyrights not held by the publisher. The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance. The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book are for clarifying purposes only and are the owned by the owners themselves, not affiliated with this document. The material on this book is for informational purposes only. As each individual situation is unique, you should use proper discretion, in consultation with a health care practitioner, before undertaking the protocols, diet, exercises, techniques, training methods, or otherwise described herein. The author and publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained herein.

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Table of Contents Why this book? ....................................................................................... 5 Chapter 1: What is the Ketogenic Diet?.................................................... 7 Chapter II: Breakfast Recipes ................................................................. 9 Denver Omelet ..........................................................................................................9 Berries and Cream Keto Mug Cake......................................................................... 10 Mexican Breakfast................................................................................................... 11 French Toast Pancake ............................................................................................. 12 Frittata Cups ........................................................................................................... 13 Liverwurst Omelet .................................................................................................. 14 Cream Cheese Cinnamon Pancakes ....................................................................... 15 Chapter III: Lunch Recipes ................................................................... 16 Chicken Avocado Casserole .................................................................................... 16 Provolone Keto Sirloin Steak .................................................................................. 18 Cajun Grits .............................................................................................................. 19 Lettuce Wrapped Tuna-Avocado ............................................................................ 21 Almond Cheesy Chicken ........................................................................................ 22 Chapter IV: Dinners .............................................................................. 24 Cauliflower Fried Rice ........................................................................................... 24 Cheesy Broccoli and Hamburger Casserole .......................................................... 26 Skillet Steaks with Gorgonzola Cheesy Herbed Butter ......................................... 28 Creamy Bacon-Spinach Keto Dish......................................................................... 29 Mustard-Honey Ham ............................................................................................. 30 Salmon and Eggplant Curry ................................................................................... 31 Green Mango Keto Salmon Strips ..........................................................................32 Pistachio-Crusted Salmon ......................................................................................33 Chicken Georgia ..................................................................................................... 34 Chapter V: Snacks/Desserts .................................................................. 36 Chocolate Chunk Cookies ...................................................................................... 36 Mozzarella Pepperoni Skillet Pizza......................................................................... 37 Spiced Ginger Cookies ........................................................................................... 38 Wal-nutty Coconut Brownies ................................................................................ 39 Pizza Balls............................................................................................................... 40 Chapter VI: Conclusion ......................................................................... 41

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Why this book? For years we were told that fats are bad for us and to be healthy we should eat more carbs. But as our knowledge of science and nutrition advanced, we now know fats aren’t as bad as we once thought! This is where the Ketogenic Diet comes in. Scientific studies now show the dangers and risks associated with simple carb diets. At the same time many there are many studies that show the health benefits of a high fat low carb diet, including:

Increased Energy and Focus

Increased Weight Loss

Lowered Blood Sugar Levels

Decrease in Hunger

Lowered Bad Cholesterol Levels

Reduction in Acne and Skin Inflammation

After reading several Ketogenic recipe books I became disappointed because there was so much information that I wanted to know but wasn’t included in the books. I found myself researching the nutritional information for each recipe I was interested in just to make sure I wasn’t eating too many carbs. I wanted to make a Ketogenic recipe book that was helpful not only to beginners thinking about starting the diet, but also to people who have been on it for years but are looking for cool recipes that had all the macro- and micronutrients right there in front of their face. This book contains proven tips and strategies on how to eat well on a Ketogenic Diet. You will read straightforward information on the diet, what to expect, and a few delicious recipes to keep you going. 5


Make sure to follow me on Twitter for all the latest news, tips and more recipes @JeremyStoneEat and visit my blog at www.ShortcutToKetosis.com

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Chapter 1: What is the Ketogenic Diet? If you are anything like me, you’ve been on diets before and know that they don’t work. They don’t work because they take too much willpower to keep it going in the long term. I come from an old school family where you don’t leave anything left on the plate. That’s how my problem of over eating started, and it affected me my whole life. What makes the Ketogenic Diet work is that it isn’t a diet in the traditional sense of the word. There is no calorie counting, no going to bed hungry, no feeling guilty after having a big meal. The Ketogenic Diet works because it changes how our bodies process energy. This method of eating is not so new and has been around for thousands of years. Unfortunately, modern society is selecting convenience foods generally loaded with carbohydrates and refined sugars. Today, eating is often done on the run. Convenience is what sells and manufacturers satisfy consumers’ demands. These convenience foods come with preservatives, dyes, added refined sugar, salt and processed grains. While it may be convenient to our schedule, these foods are not convenient for our body to process. The Ketogenic Diet may sound complex and technical; but simply put, this diet is feeding your body foods that it can process more easily. The human body is made to function using food for fuel, which in turn gives us energy. The Ketogenic Diet optimizes this process with the result of more energy. There are four sources of fuel for the body: carbohydrates, fat, protein and ketones. Most carbohydrates are grains and sugars that are burned off by the body first or the excess is stored as fat. Fats are in nuts, seeds, meats, poultry, seafood, dairy and oils. Protein is in meat, poultry, seafood, legumes, eggs, dairy, processed soy products, nuts, and seeds. Fats and proteins are efficient sources of energy utilized better than carbohydrates. But what are ketones? Ketones occur when fat in the body is broken down. The result of a Ketogenic Diet is that fat and ketones become the main source of fuel for the body. The key to eating a Ketogenic Diet is to consume more fats, some protein and little carbohydrates. This allows the body to be in a state of nutritional ketosis. This style of eating has become more common in the “dieting world.” For years, this is how the medical community has managed medical conditions such as diabetes and epilepsy.

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Before you start… The Ketogenic Diet is an effective way to lose weight, but when you make dramatic changes to your diet, there can be mild side effects that you should be aware of as your body enters ketosis. Make sure that before you start any diet that you consult with your family doctor first. At the beginning of your Ketogenic Diet, you may experience like headaches, and a loss of energy. This is common when people first start out because your body is going through a sugar/glucose withdrawal, and just like an addict getting off of a drug, you may feel worse before you feel better! To help counter this take multi vitamins to help with fatigue, and use a good MCT Oil once a day to help with the grogginess. Leg cramps can also be an issue. This may be caused by a lack of potassium. Prevent these leg cramps by taking a multivitamin that contains potassium. Don’t eat bananas for your potassium intake because bananas are full of natural sugars. Some people experience constipation when they begin a Ketogenic Diet. When you are on the diet, you may not get enough fibre that comes from eating carbohydrates. Be sure to eat enough green leafy vegetables to provide the fibre that you need. I find that a little MCT Oil also helps with this! The best way to start is to ease your way into the Diet. First start off by making one meal fully Ketogenic. Then the next day don’t drink any sweet drinks. After that make two meals that are Ketogenic so by the 4th or 5th day your diet is fully Ketogenic. I find this helps to get people into the Diet that don’t have much will power (like myself) and you will slowly start to notice the diet work its magic as you won’t get hungry as much as you would on the first day.

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Chapter II: Breakfast Recipes Denver Omelet Prep Time: 05 minutes Cook Time: 10 minutes Serving Size: 154 g Serves: 4; Calories: 258; Total Fat: 20.4 g Saturated Fat: 5.8 g; Trans Fat: 0 g; Protein: 15.7 g Total Carbs: 3.9 g; Net Carbs: 2.8 g; Dietary Fiber: 1.1 g; Sugars: 1.9 g Cholesterol: 344 mg; Sodium: 481 mg; Potassium: 234 mg; Iron: 13% Vitamin A: 23%; Vitamin C: 28%; Calcium: 12%

Ingredients:

• • • • • • • •

8 olives, black, pitted, chopped 8 eggs, large 2 ounces’ ham, lean, sliced 3 green onions, chopped 1/4 cup Mexican blend cheese, low fat 1/2 red pepper (or any color), seeded, chopped 1 tablespoon parsley, chopped 2 tablespoons olive oil

Direction:

1. 2. 3. 4. 5.

In a medium mixing bowl, beat the eggs together. Grease a large non-stick skillet with cooking spray. Place over medium heat Put in the peppers. Cook for about 3 minutes or until soft. Add in the ham, black olives, and green onions. Stir and spread out evenly. Pour the egg mixture over, covering the vegetables. Cook for about 2 minutes or until the eggs are cooked through. Top with grated cheese. Cut into for wedges. Serve.

This recipe comes from the book “Ketogenic Diet: 60 Insanely Quick and Easy Recipes for Beginners”. Check it out it here: http://amzn.to/2qqmpfQ

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Berries and Cream Keto Mug Cake Prep Time: 5 minutes; Cook Time: 5 minutes Serving Size: 124g; Serves: 4; Calories: 251 Total Fat: 16.8g Saturated Fat: 8.5g; Trans Fat: 0g Protein: 22.7g; Net Carbs: 5.2g Total Carbs: 5.7; Dietary Fiber: 0.5g; Sugars: 4.7g Cholesterol: 177mg; Sodium: 94mg; Potassium: 355mg Vitamin A: 10%; Vitamin C: 3%; Calcium: 3%; Iron: 8%

Ingredients:

• • • • • • • • •

2 large eggs 1 tablespoon Swerve 2 tablespoons ghee, melted 2 tablespoons cream cheese ¼ cup almond flour ¼ cup mixed berries ¼ cup heavy whipping cream 5/8 pounds (10 ounces) ground pork Coconut oil, for cooking the pork

Directions:

1. Cook the ground pork with coconut oil using the SAUTE mode until browned. Transfer into a bowl and set aside. Wash the inner pot, dry well, and return into the housing. 2. In a blender, blend the eggs with the melted ghee, Swerve and cream cheese. 3. Transfer the mixture into a large, heat-proof mug. Stir in the almond flour, ground pork, and berries. 4. Place the dish in the pressure cooker. Using the STEAM setting, set the pressure on HIGH and set the timer to 5 minutes. When done, remove the mug from the pressure cooker and set it aside to cool. 5. Whip the whipping cream until soft peaks form. 6. Top your Berries and Cream Keto Mug Cake with whipped cream before serving.

This recipe comes from the book “Ketogenic Diet: Over 100 Pressure Cooker Diet Recipes”. Get it here: http://amzn.to/2s4WZBA

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Mexican Breakfast Prep Time: 20 minutes Cook Time: Low for 5 hours; high for 2 1/2 hours Slow Cooker: 4-quarts Serving Size: 144 g Serves: 10; Calories: 269 Total Fat: 21.2 g Saturated Fat: 7.6 g; Trans Fat: 0.1 g; Protein: 16.3 g Total Carbs: 3.7 g; Dietary Fibre: 0.6 g; Sugars: 2.4 g; Net Carbs: 3.1 g Cholesterol: 206 mg; Sodium: 615 mg; Potassium: 272 mg Vitamin A: 10%; Vitamin C: 02%; Calcium: 15%; Iron: 09%

Ingredients:

• • • • • • • • • • • •

1 cup cheese of choice 1 cup heavy cream 1 cup salsa 1 teaspoon chili powder 1 teaspoon cumin 1/2 teaspoon coriander 1/2 teaspoon garlic powder 1/4 teaspoon pepper 1/4 teaspoon salt 10 eggs 12 ounces sausage 2 tablespoon olive oil, plus more

Toppings:

• • • •

Sour cream Avocado Salsa Cilantro

Directions:

1. 2. 3. 4. 5. 6.

In a large skillet, cook the sausages over medium heat until they are no longer pink. Add in the salsa and the seasonings. Set aside. Allow to cool slightly. In a large mixing bowl, whisk the milk and the eggs together. Add in the cooked pork and the cheese. Stir well to combine. Grease the bottom of the slow cooker with the olive oil. Pour in the mix. Cover and cook for 2 1/2 hours on high or for 5 hours on low. Serve with toppings.

This recipe comes from the book “Ketogenic Diet: 60 Delicious Slow Cooker Recipes For Fast Weight Loss”. Get it here: http://amzn.to/2rMIO7f

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French Toast Pancake Prep Time: 5 minutes; Cook Time: 8 minutes Serving Size: 164 g; Serves: 1; Calories: 397 Total Fat: 9.3 g Saturated Fat: 19.4 g; Trans Fat: 0 g Protein: 15.9 g; Net Carbs: 7.4 g Total Carbs: 9.3 g; Dietary Fibre: 1.9 g; Sugars: 5.7 g Cholesterol: 390 mg; Sodium: 294 mg; Potassium: 241 mg; Vitamin A: 24%; Vitamin C: 1%; Calcium: 10%; Iron: 24%

Ingredients:

• • • • • • •

2 eggs 2 ounces cream cheese 1 tablespoons coconut flour 1/2 teaspoon cinnamon 1/2–1 packet Stevia Sugar-free maple syrup or butter Salted butter or coconut oil

Directions:

1. Put all of the ingredients in a blender. Blend until smooth. 2. In a non-stick skillet or pan, heat the salted butter over medium high. 3. Pour 1/2 of the batter into the skillet. Cook for 2 minutes, flip, and cook for 1 minute more on until the pancake is cooked. Top with butter.

This recipe comes from the book “Shortcut To Ketosis: Lose Weight, Feel Great”. Check it out here: http://amzn.to/2rvtz2z

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Frittata Cups Prep Time: 20 minutes; Cook Time: 18-20 minutes Serving Size: 166 g; Serves: 3; Calories: 325 Total Fat: 27.6 g; Saturated Fat: 17.2 g; Trans Fat: 0 g Protein: 16.4 g; Net Carbs: 2.8 g Total Carbs: 4.2 g; Dietary Fiber: 1.4 g; Sugars: 1.4 g Cholesterol: 266 mg; Sodium: 548 mg; Potassium: 338 mg Vitamin A: 31%; Vitamin C: 32%; Calcium: 15%; Iron: 10%

Ingredients:

• • • • • • •

1 cup baby spinach, briefly chopped 1 cup frozen cauliflower, diced to the size like corn 1/3 cup heavy cream 1/3 cup your choice of cheese, shredded 3 slices ham, OR your deli meat of choice (turkey or roasted beef), roughly chopped 4 eggs, large-sized Salt and pepper, to taste

Directions:

1. Preheat the oven to 350F. 2. Grease 8 muffin cups of a muffin tin or line them with muffin liners. 3. In a large-sized bowl, mix the eggs and the cream until well combined. Add the rest of the ingredients and mix well. 4. Spoon the batter into the prepared muffin cups, filling each cup up to 3/4 full. Transfer 5. The muffin tin into the preheated oven and then bake for about 18-20 minutes. 6. When the frittata cups are baked, transfer the muffin tin onto a wire rack and let completely cool. When cooled, run a paring knife around the edges of the frittata and release them from the muffin cups.

Storing: Put the cups in an airtight container and keep in the refrigerator for 3-4 day. To freeze, securely wrap the cups with freezer or foil, or put them in a freezer bag. Label the packages with the recipe name and date cooked and freeze for about 1-2 months. Reheating: When ready to serve, let thaw completely at room temperature. Alternatively, you can unwrap the cups, put on a microwavable paper towel, napkin, or a plate, and microwave each for 30 seconds on HIGH. You can also reheat in a conventional oven. If wrapped with foil, keep the foil and heat in a 350F oven for about 10-15 minutes or until heated through. This recipe comes from the book “Ketosis: The Essential Keto Meal Prep Guide Spend Less Time in the Kitchen and More Time Living Life”. Get it here: http://amzn.to/2rvNOgQ

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Liverwurst Omelet There is a reason why you should incorporate liver into your breakfast egg meals. It packs your low-carb breakfast with not just the fat you need, but also with a whopping 313% of vitamin A and 30% of vitamin C as well. This omelet is also very high in vitamin B12, B3, B5, the antioxidant selenium, and a good source of other vitamins and minerals. Prep Time: 10 minutes; Cook Time: 10 minutes Serving Size: 275 g; Serves: 1; Calories: 613 Total Fat: 49 g Saturated Fat: 17.9 g; Trans Fat: 0 g Protein: 32.8 g; Net Carbs: 9.4 g Total Carbs: 10.1 g; Dietary Fibre: 0.7 g; Sugars: 3.3 g Cholesterol: 629 mg; Sodium: 466 mg; Potassium: 480 mg; Vitamin A: 318%; Vitamin C: 15%; Calcium: 19%; Iron: 31%

Ingredients:

• • • • • •

2 ounces liverwurst, sliced 2 large eggs 1/2 medium tomato, sliced 1 tablespoon Parmesan cheese, grated 1 tablespoon mayonnaise 2 tablespoon bacon grease or butter

Directions:

1. Whisk the eggs. Heat the bacon grease or butter in a skillet over medium heat. Cook until the omelet is almost done. 2. Put the liverwurst over the omelet. Top with the tomato. Fold the omelet and continue cooking until thoroughly cooked. 3. Top with the mayonnaise and the cheese. Serve.

This recipe comes from the book “Shortcut To Ketosis: Lose Weight, Feel Great”. Check it out here: http://amzn.to/2rvtz2z

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Cream Cheese Cinnamon Pancakes Prep Time: 05 minutes; Cook Time: 15 minutes; Serving Size: 37 g; Serves: 4 Calories: 87; Total Fat: 7.1 g Saturated Fat: 3.8 g; Trans Fat: 0 g Protein: 3.8 gTotal Carbs: 1.8 g; Net Carbs: 1.8 g Dietary Fiber: 0 g; Sugars: 1.2 g; Cholesterol: 97 mg; Sodium: 73 mg; Potassium: 48 mg; Iron: 3%; Vitamin A: 6%; Vitamin C: 0%; Calcium: 3%

Ingredients:

• • • •

2 ounces cream cheese 2 large eggs 1/2 teaspoon cinnamon 1 tsp Swerve

Directions:

1. Put all of the ingredients in the blender. Blend until the mixture is smooth. Let rest for about 2 minutes to settle the bubbles. 2. Pour 1/4 of the batter into a greased non-stick skillet. Cook for about 2 minutes or until golden. Flip and then cook for 1 minute more. Repeat the process with the remaining batter. 3. Serve with sugar-free swerve and fresh berries.

This recipe comes from the book “Ketogenic Diet: 60 Insanely Quick and Easy Recipes for Beginners”. Check it out it here: http://amzn.to/2qqmpfQ

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Chapter III: Lunch Recipes Chicken Avocado Casserole Each serving of this dish is high in niacin, phosphorus, and selenium, and very high in vitamin C. The avocado layer will stay good. Prep Time: 15 minutes; Cook Time: 20 minutes Serving Size: 240 g; Serves: 4; Calories: 992 Total Fat: 78.5 g; Saturated Fat: 30 g; Trans Fat: 0 g Protein: 53 g; Net Carbs: 9.8 g Total Carbs: 24.1 g; Dietary Fiber: 14.3 g; Sugars: 3 g Cholesterol: 186 mg; Sodium: 627 mg; Potassium: 1461mg Vitamin A: 26%; Vitamin C: 122%; Calcium: 52%; Iron: 20%

Ingredients:

• • • • • • • •

1 medium-sized onion 1 medium-sized pepper 1 tablespoon hot sauce 1 pound chicken thighs, boneless, skinless, cooked 4 small avocados 1/2 pound (8 ounces) cheddar cheese 1 cup (8 ounces) sour cream Salt and pepper, to taste

Directions:

1. Preheat the oven to 350F. 2. Cook the chicken thighs. You can bake them in the preheated oven for 1 1/2 hours with some water in a baking dish. Alternatively, you can slice the chicken into cubes and then pan fry until the meat is no longer pink and the meat juices run clear. 3. Peel the avocados, cut into halves, and then slice into thin strips. 4. Grease a baking dish and then line the bottom of the dish with the slices of avocado – reserve any extra. 5. Slice the onions and the peppers into strips and fry in a pan until the onions are caramelized. 6. Put the chicken into a large-sized bowl and shred. 7. Add the rest of the ingredients, including any reserved avocado, and combine. Spoon the mixture over the slices of avocado layer in the baking dish. 8. Bake in the preheated oven for 20 minutes.

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Freezing: Let the casserole cool completely and then slice into serving size portions. Transfer the portions into a baking sheet lined with parchment paper and flash freeze. Wrap each slice with a plastic wrap, put into a large freezable bag, label, and freeze. Reheating: When ready to serve, thaw in the fridge overnight. Reheat in the microwave until heated through. Alternatively, you can put a needed serving in a nonstick pan, cover with the lid, and turn the flame on of the stove on the lowest heat. Let the casserole slowly heat until heated through. I like reheating mine on the stovetop because the bottom gets browned and crunchy. If reheating in the stovetop, place in a nonstick skillet with the avocado slices on the top. This recipe comes from the book “Ketosis: The Essential Keto Meal Prep Guide Spend Less Time in the Kitchen and More Time Living Life�. Get it here: http://amzn.to/2rvNOgQ

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Provolone Keto Sirloin Steak Prep Time: 5 minutes; Cook Time: 20 minutes Serving Size: 175g; Serves: 8; Calories: 417 Total Fat: 23.0g Saturated Fat: 11.6g; Trans Fat: 0g Protein: 47.4g; Net Carbs: 3.0g Total Carbs: 3.0g; Dietary Fiber: 0g; Sugars: 0.8g Cholesterol: 138mg; Sodium: 608mg; Potassium: 532mg Vitamin A: 9%; Vitamin C: 0%; Calcium: 38%; Iron: 120%

Ingredients:

• • • • • •

2 pounds beef sirloin steak 4 tablespoons mayonnaise 2 tablespoons Dijon mustard 3 ½ cups provolone cheese 8 cups plain cauliflower rice, for serving 1–2 cups water

Directions:

1. Place a steamer base basket and 1 to 2 cups of water in your pressure cooker. 2. Smother your steak pieces with mayo and mustard and arrange the steak pieces in a baking tray. 3. Top each piece with a slice of provolone cheese and place the baking tray on top of the steamer basket. 4. Close and lock the lid and seal the valve of your pressure cooker. 5. Set the pressure cooker to MEAT function at HIGH and set the timer to 20 minutes. 6. When done, release the pressure with the Natural Release Method. 7. Open the pressure cooker lid and immediately transfer the steak pieces to a serving platter or onto individual serving plates. Serve with your cauliflower rice.

This recipe comes from the book “Ketogenic Diet: Over 100 Pressure Cooker Diet Recipes”. Get it here: http://amzn.to/2s4WZBA

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Cajun Grits Prep Time: 5 minutes Cook Time: Low for 7 hours Slow Cooker: 1-quart; Serving Size: 275 g Serves: 8; Calories: 283 Total Fat: 23.4 g Saturated Fat: 14.7 g; Trans Fat: 0 g; Protein: 11.6 g Total Carbs: 6.8 g; Dietary Fibre: 0.8 g; Sugars: 2 g; Net Carbs: 6 g Cholesterol: 71 mg; Sodium: 976 mg; Potassium: 70 mg Vitamin A: 14%; Vitamin C: 0%; Calcium: 33%; Iron: 3%

Ingredients:

• • • • • •

1 1/2 cups soy grits 12 ounces grated cheddar cheese + more 2 cups cream 2 teaspoons salt 4 tablespoons of butter 6 cups water

Directions:

1. 2. 3. 4. 5.

Grease the slow cooker with non-stick cooking spray. Add in the water, salt, and soy grits. Cook for 7 hours or overnight on low. Before serving, remove lid. Add the butter, cream, and the grated cheese. Serve with additional grated cheese or butter.

This recipe comes from the book “Ketogenic Diet: 60 Delicious Slow Cooker Recipes For Fast Weight Loss”. Get it here: http://amzn.to/2rMIO7f

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Teriyaki Chicken Prep Time: 05 minutes Cook Time: 15 minutes Serving Size: 188 g Serves: 6; Calories: 299; Total Fat: 9.8 g Saturated Fat: 0.6 g; Trans Fat: 0 g; Protein: 49.7 g Total Carbs: 2.5 g; Net Carbs: 1.8 g;Dietary Fiber: 0.7 g; Sugars: 0.0 g Cholesterol: 130 mg; Sodium: 689 mg; Potassium: 426 mg; Iron: 13% Vitamin A: 0%; Vitamin C: 0%; Calcium: 03%

Ingredients:

• • • • •

1 tablespoon olive oil 1/2 teaspoon garlic powder 1/8 teaspoon black pepper, ground 2 pounds chicken breast, boneless, skinless 2 teaspoons sesame seeds, toasted

For the sauce:

• • • • • •

3 tablespoons soy sauce, low-sodium 2 tablespoons Splenda (3 packets stevia) 1 tablespoon rice vinegar, seasoned 1/2 cup chicken broth or vegetable broth, reduced sodium 1 teaspoon cornstarch 2 teaspoons dark sesame oil

Directions:

1. Except for the sesame oil, whisk together the rest of the sauce ingredients. Add in the sesame oil. Whisk again. Set aside. 2. With a meat mallet, flatten the chicken breasts to ¼- inch thickness. Pat dry with a paper towel. Season with the pepper and the garlic powder. 3. Over medium-high heat, heat the skillet. Put the chicken and cook for about 3 minutes each side. 4. Pour the sauce into the skillet. Stir. Reduce the heat to low. Cook for about 3-4 minutes or until the sauce is thick and the chicken is cooked through. 5. Transfer the chicken into plates. Spoon the sauce over the meat. Sprinkle with sesame seeds. Serve.

This recipe comes from the book “Ketogenic Diet: 60 Insanely Quick and Easy Recipes for Beginners”. Check it out it here: http://amzn.to/2qqmpfQ

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Lettuce Wrapped Tuna-Avocado Prep Time: 15 minutes; Cook Time: 0 minutes Serving Size: 153 g (per wrap); Serves: 1; Calories: 285 Total Fat: 23.4 g Saturated Fat: 10.4 g; Trans Fat: 0 g Protein: 14.4 g; Net Carbs: 8.4 g Total Carbs: 7.8 g; Dietary Fibre: 4.2 g; Sugars: 0.9 g Cholesterol: 52 mg; Sodium: 136 mg; Potassium: 489 mg; Vitamin A: 12%; Vitamin C: 22%; Calcium: 2%; Iron: 4%

Ingredients:

• • • • • • • • •

2 butter lettuce leaves 1/2 medium avocado 1/2 lime 1/2 jalapeño, diced small 1 scallion, thinly sliced 4 ounces wild albacore tuna, canned in water, drained 2 tablespoons ghee Black pepper, freshly ground Kosher salt

Directions:

1. 2. 3. 4.

Put the tuna in a medium sized bowl. With a fork, gently break the fish into pieces. Add the scallions and the jalapeño. Toss well. Add in the ghee, salt, and pepper. Squeeze a spritz of lime. Mix. In a separate bowl, mash half an avocado with salt, pepper, and the rest of the lime juice. Add into the tuna mixture. Stir to combine. Divide the tuna salad mixture into 2 portions. Place into the lettuce leaves. Wrap and eat up.

This recipe comes from the book “Shortcut To Ketosis: Lose Weight, Feel Great”. Check it out here: http://amzn.to/2rvtz2z

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Almond Cheesy Chicken Prep Time: 10 minutes Cook Time: 15 minutes Serving Size: 217 g; Serves: 4; Calories: 432; Total Fat: 20.3 g Saturated Fat: 6.1 g; Trans Fat: 0 g; Protein: 58.8 g Total Carbs: 3.7 g; Net Carbs: 2.3 g; Dietary Fiber: 1.4 g; Sugars: 0.6 g Cholesterol: 173 mg; Sodium: 640 mg; Potassium: 549 mg; Iron: 19% Vitamin A: 11%; Vitamin C: 04%; Calcium: 07%

Ingredients:

• • • • • • • • • •

4 chicken breasts (about 6 ounces each), boneless, skinless ½ cup of cream cheese 2 tablespoons chicken broth or vegetable broth, reduced sodium 1/4 teaspoon black pepper, ground 1/4 cup almonds, slivered and toasted, chopped 1/4 cup fresh chives, chopped 1/2 teaspoon salt 1 teaspoon olive oil 1 teaspoon butter 1 tablespoon fresh oregano, chopped

Directions:

1. In a small mixing bowl, combine the cream cheese, almonds, chives, and oregano together. 2. Slightly pound the chicken breasts to even the thickness of the meat. Pat dry with paper towel. At the top of each breast, using a small knife, carefully cut a pocket into the center for the filling, about 2/3 of the way down. 3. Fil each pocket with 1/4 of the cheese filling. Secure the opening with a toothpick. 4. Heat a large skillet over medium high heat. Season the outside of the chicken breasts with salt and pepper. 5. Put the oil and the butter into the skillet. Add in the chicken. Cook for about 5-6 minutes on each side or until cooked through and golden brown. 6. When cooked, remove the chicken from the skillet and transfer into a serving plate. Cover with foil to keep warm. 7. Pour the broth into the skillet to deglaze. Slice the chicken. Pour the sauce over the chicken. Serve.

This recipe comes from the book “Ketogenic Diet: 60 Insanely Quick and Easy Recipes for Beginners”. Check it out it here: http://amzn.to/2qqmpfQ

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Shredded Chicken and Bacon Prep Time: 10 minutes Cook Time: Low for 8 hours; Slow Cooker: 3-4-quarts Serving Size: 189 g Serves: 5; Calories: 545 Total Fat: 38.8 g Saturated Fat: 8 g; Trans Fat: 0 g; Protein: 47.1 g Total Carbs: 1.9 g; Dietary Fibre: 1.1 g; Sugars: 0 g; Net Carbs: 3 g Cholesterol: 144 mg; Sodium: 1813 mg; Potassium: 456 mg Vitamin A: 4%; Vitamin C: 2%; Calcium: 7%; Iron: 22%

Ingredients:

• • • • • • •

10 bacon slices 5 chicken breasts 2 tablespoons dried thyme 1 tablespoon dried oregano 1 tablespoon dried rosemary 1 tablespoon salt 8 tablespoons olive oil (5 tablespoons after cooking and 3 tablespoons for the slow cooker)

Directions:

1. Place all of the ingredients in the cooker. Mix together. 2. Cover and cook for about 8 hours on low. 3. When cooked, shred the meat. Mix with 3 tablespoons olive oil. This recipe comes from the book “Ketogenic Diet: 60 Delicious Slow Cooker Recipes For Fast Weight Loss”. Get it here: http://amzn.to/2rMIO7f

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Chapter IV: Dinners Cauliflower Fried Rice Prep Time: 15 minutes; Cook Time: 30 minutes Serving Size: 176 g; Makes: 4; Calories: 217 Total Fat: 17.5 g Saturated Fat: 9.4 g; Trans Fat: 0 g Protein: 8.7 g; Net Carbs: 3.5 g Total Carbs: 8.5 g; Dietary Fibre: 2.9 g; Sugars: 3.4 g Cholesterol: 131 mg; Sodium: 711 mg; Potassium: 449 mg; Vitamin A: 15%; Vitamin C: 58%; Calcium: 5%; Iron: 13%

Ingredients:

• • • • • • • • • • • • • •

4 ounces mushrooms, sliced 3 slices bacon, uncured, cut into small dice 2 tablespoons cilantro leaves, chopped 2 tablespoons basil, chopped 2 scallions, thinly sliced 2 large eggs 1-inch knob ginger grated 1-2 tablespoons coconut amino 1 tablespoon mint, chopped 1 small onion, minced 1 small head cauliflower, separated into florets 4 tablespoons ghee Black pepper, freshly ground Kosher salt

Optional:

• •

Splash of fish sauce Splash of coconut vinegar

Directions:

1. Put the cauliflower in a food processor. Process until the size of rice. 2. In a large cast iron skillet, cook the bacon over medium heat until crispy. When cooked, transfer to a plate, leaving the grease in the skillet. 3. While the bacon is cooking, whisk the eggs in a small mixing bowl with some salt and pepper to taste. Pour into the skillet and cook until well done. When cooked, transfer to a plate and slice thinly. Set aside. 24


4. Increase the heat to medium-high. Put in the onion. Season with a dash of salt and pepper. Cook until soft. 5. Add in the mushrooms. Sprinkle with a dash of salt and pepper. Stir-fry until browned. 6. Add in the ginger. Cook stirring for about 30 seconds. 7. Add in the cauliflower. Season with a dash of salt and pepper. 8. Put the lid of the skillet. Lower the heat to low. Cook for about 5 minutes or until the cauliflower is tender but not mushy. Remove from the heat. 9. Add in the coconut amino, herbs, and the eggs. If desired, add a splash of coconut vinegar and fish sauce. 10. Add the bacon in. Toss everything together. This recipe comes from the book “Shortcut To Ketosis: Lose Weight, Feel Great�. Check it out here: http://amzn.to/2rvtz2z

25


Cheesy Broccoli and Hamburger Casserole Prep Time: 0 minutes; Cook Time: 0 minutes; Serving Size: 240 g; Serves: 7; Calories: 433; Total Fat: 25.8 g; Saturated Fat: 11.9 g; Trans Fat: 0 g Protein: 40.3 g; Net Carbs: 8 g; Total Carbs: 9.9 g; Dietary Fiber: 1.9 g; Sugars: 2.8 g Cholesterol: 137 mg; Sodium: 410 mg; Potassium: 694 mg Vitamin A: 18%; Vitamin C: 98%; Calcium: 27%; Iron: 108%

Ingredients:

• • • • •

1 1/2 pounds ground beef 1/4 cup onion, chopped, 1 1/4 ounces 1 pound (16 ounces) frozen broccoli 1/4 pound (4 ounces) canned mushrooms, drained Salt and pepper, to taste

For the sauce:

• • •

1/2 pound (8 ounces) sharp cheddar cheese, shredded 1/2 cup heavy cream 1/2 cup mayonnaise

Directions:

1. In a medium sized skillet, add the ground beef, mushroom, and onion, and season with pepper and salt. Cook until browned. 2. While the beef mixture is browning, put the frozen broccoli into a 2 1/2 to 3-quart casserole with a lid. Pour in 2 tablespoons water, close the lid, and microwave for about 6-8 minutes on HIGH, stirring every few minutes until crisp tender. Drain the broccoli. 3. Add the ground beef mixture into the casserole with broccoli. 4. In a 4-cup glass measuring cup, put all of the sauce ingredients and microwave for 2 1/2 minutes on HIGH or until melted and smooth, stirring every minute. 5. Pour over the broccoli mixture and mix until well combined. Adjust seasoning to taste. 6. Bake in a preheated 350F for about 20 minutes or until bubbly and hot.

Freezing: When the broccoli, beef mixture, and sauce are cooked, let them cool. Divide the broccoli into 7 portions and put in individual freezable bags. Divide the beef mixture into 7 portions and put each portion in a bag with the broccoli. Divide the sauce and pour each portion into a bag with the broccoli and beef. Seal, label, and freeze. Reheating: Let thaw in the fridge overnight. Put the thawed contents into a baking dish and bake until bubbly and hot. Mix in 2 3/4 tablespoons coconut oil or your preferred fat per serving to make ketogenic balanced. Stir and mix. Adjust seasoning to taste. This recipe comes from the book “Ketosis: The Essential Keto Meal Prep Guide Spend Less Time in the Kitchen and More Time Living Life”. Get it here: 26


http://amzn.to/2rvNOgQ

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Skillet Steaks with Gorgonzola Cheesy Herbed Butter Prep Time: 15 minutes Cook Time: 10 minutes; Serving Size: 287 g Serves: 4 Calories: 950; Total Fat: 75 g; Saturated Fat: 30 g; Trans Fat: 0 g Protein: 61 g; Total Carbs: 2 g; Net Carbs: <2 g Dietary Fiber: <1 g; Sugars: 0 g; Cholesterol: 225 mg; Sodium: 560 mg Potassium: 880 mg; Iron: 45%; Vitamin A: 10%; Vitamin C: 04%; Calcium: 08%

Ingredients: For the steaks:

• • • •

4 ribeye steaks, or your preferred cut Olive oil Salt Freshly ground black pepper

For the herbed butter:

• • •

4 tablespoons Gorgonzola cheese 4 tablespoons butter, softened 1 tablespoons fresh parsley, chopped

Directions:

1. With the salt and the pepper, season both sides of the steaks. Individually wrap each steak tightly with a plastic wrap; marinate in the refrigerator for 4 hours or overnight. When ready to cook, remove from the refrigerator and let sit for about 30 minutes or until room temperature. 2. Over medium heat, heat a heavy, large cast-iron skillet until a drop of water dances in the bottom of the skillet when tested. 3. Coat the skillet well with the olive oil. Place the steaks in the skillet, cover, and cook for 2 minutes or until your preferred doneness. 4. Remove the skillet from the heat, let the steak rest inside for about 5 minutes. 5. Meanwhile, combine the butter, cheese, and parsley until creamy. 6. Serve the steaks with 1 tablespoon of the creamy butter mixture, allowing the mixture to melt over the sides.

This recipe comes from the book “Ketogenic Diet: 60 Insanely Quick and Easy Recipes for Beginners”. Check it out it here: http://amzn.to/2qqmpfQ

28


Creamy Bacon-Spinach Keto Dish Prep Time: 10 minutes; Cook Time: 10 minutes Serving Size: 158g; Serves: 6; Calories: 339 Total Fat: 29.3g Saturated Fat: 16g; Trans Fat: 0.0g Protein: 15.4g; Net Carbs: 2.8g Total Carbs: 3.6g; Dietary Fiber: 0.8g; Sugars: 1g Cholesterol: 89mg; Sodium: 695mg; Potassium: 380mg Vitamin A: 84%; Vitamin C: 18%; Calcium: 27%; Iron: 8%

Ingredients:

• • • • • • • •

2/3 cup bacon, sliced to bite size pieces ½ pound spinach leaves 8 eggs, large 1 cup whip cream 1 ½ cup cheese, shredded 2 tablespoons butter salt and pepper, to taste 2 cups water

Directions:

1. 2. 3. 4. 5.

Using the STEAM setting, set the pressure on HIGH. Place the steamer basket in the inner pot and pour 2 cups of water. Place a glass baking dish on top of the steamer basket. Add the butter and bacon to fry. Stir in the spinach. Mix the eggs and cream in a medium-sized mixing bowl and transfer the mixture to the baking dish with bacon and spinach. 6. Sprinkle the shredded cheese on top of the mixture. 7. Lock the lid of the pressure cooker and seal the vent. Set the timer to 10 minutes. 8. When done, release the pressure with the Quick Release Method.

This recipe comes from the book “Ketogenic Diet: Over 100 Pressure Cooker Diet Recipes”. Get it here: http://amzn.to/2s4WZBA

29


Mustard-Honey Ham Prep Time: 15 minutes Cook Time: Low for 7 hours; Slow Cooker: 4-quarts Serving Size: 396 g Serves: 6; Calories: 398 Total Fat: 12.9 g Saturated Fat: 0.1 g; Trans Fat: 0 g; Protein: 64 g Total Carbs: 6 g; Dietary Fibre: 0 g; Sugars: 2 g; Net Carbs: 6 g Cholesterol: 155 mg; Sodium: 856 mg; Potassium: 842 mg Vitamin A: 0%; Vitamin C: 0%; Calcium: 2%; Iron: 13%

Ingredients:

• • • • • •

5 pounds (2.3 kg) fully cooked, bone-in ham 1/3 cup (75 ml) apple cider vinegar 1/2 cup (12 g) Swerve 1 tablespoon (11 g) brown mustard 1/2 teaspoon blackstrap molasses 1 teaspoon water

Directions:

1. Put the ham into the slow cooker. 2. In a mixing bowl, mix the reserved 2 tablespoon of swerve and the vinegar together, making sure the sugar is dissolved. Pour the mix into the slow cooker. 3. In the same mixing bowl, mix the rest of the ingredients together. Spread the mix over the ham. 4. Cover the slow cooker and cook for about 7 hours on low. This recipe comes from the book “Ketogenic Diet: 60 Delicious Slow Cooker Recipes For Fast Weight Loss”. Get it here: http://amzn.to/2rMIO7f

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Salmon and Eggplant Curry Prep Time: 10 minutes Cook Time: 15 minutes Serving Size: 268 g Serves: 6; Calories: 394; Total Fat: 32.2 g Saturated Fat: 24.6 g; Trans Fat: 0 g; Protein: 18.1 g Total Carbs: 12.8 g; Net Carbs: 7.5 g; Dietary Fiber: 5.3 g; Sugars: 7.2 g Cholesterol: 33 mg; Sodium: 396 mg; Potassium: 739 mg; Iron: 15% Vitamin A: 08%; Vitamin C: 34%; Calcium: 07%

Ingredients:

• • • • • • • • • • •

1 pound salmon, fillet, skinned, cut into 1-inch pieces 1 medium eggplant (about 1 pound), cut into 1/2-inch cubes 2 cups sugar snap peas, trimmed 1 can (14-ounces) coconut milk 1 ½ tablespoon curry yellow Thai curry powder or normal curry powder 1 ½ tablespoon fish sauce 5 tablespoons coconut oil 1 tablespoon light brown sugar 1/2 cup fresh basil, chopped 2 cloves garlic, minced 3 tablespoons lime juice

Directions:

1. In a large skillet, heat the olive oil over medium heat. 2. Add in the curry powder and the garlic. Cook for about 1 minute, stirring, until fragrant. Add in the eggplant. Cook for about 2 minutes, stirring, until the eggplant is coated with the curry mixture. 3. Pour in the coconut milk, brown sugar, and fish sauce. Bring to a boil. Stir in the salmon and the snow peas. Reduce the heat to a simmer. Cook covered for about 5 minutes, occasionally stirring, until the fish is cooked through and the peas are tendercrisp. Remove from the heat. Stir in the lime juice and the basil. Serve with cauliflower rice.

This recipe comes from the book “Ketogenic Diet: 60 Insanely Quick and Easy Recipes for Beginners”. Check it out it here: http://amzn.to/2qqmpfQ

31


Green Mango Keto Salmon Strips Prep Time: 10 minutes; Cook Time: 17 minutes Serving Size: 275g; Serves: 16; Calories: 293 Total Fat: 14.1g Saturated Fat: 4.5g; Trans Fat: 0.0g Protein: 34g; Net Carbs: 7.8g Total Carbs: 8.9g; Dietary Fiber: 1.1g; Sugars: 6.1g Cholesterol: 75mg; Sodium: 261mg; Potassium: 827mg Vitamin A: 51%; Vitamin C: 42%; Calcium: 9%; Iron: 8%

Ingredients:

• • • • • • • • • • • •

¼ cup coconut oil 6 pounds salmon fillet strips, with skin on 1 teaspoon salt 1 teaspoon fish sauce ¼ cup vinegar, coconut 2 tablespoons ginger, crushed ½ cup tomatoes, sliced ½ cup onion, sliced 1 teaspoon black pepper, coarsely ground 5 cups water 2 tablespoons green mango, powder soup base ½ pound mustard leaves

Directions:

1. Place all the ingredients, except for the mustard leaves, in your pressure cooker. Close, lock and seal the pressure valve. Press the SOUP function on HIGH pressure and set the timer to 15 minutes. 2. When done, release the pressure with the Quick Release Method. 3. Open the lid and add the mustard leaves. Press CANCEL and shift to MANUAL function. Set the timer to 2 minutes.

This recipe comes from the book “Ketogenic Diet: Over 100 Pressure Cooker Diet Recipes”. Get it here: http://amzn.to/2s4WZBA

32


Pistachio-Crusted Salmon Prep Time: 5minutes; Cook Time: 15 minutes Serving Size: 329 g; Serves: 2; Calories: 714 Total Fat: 56.9 g Saturated Fat: 9.5 g; Trans Fat: 0 g Protein: 49.2 g; Net Carbs: 13.6 g Total Carbs: 7 g; Dietary Fibre: 3.2 g; Sugars: 1.5 g Cholesterol: 100 mg; Sodium: 791 mg; Potassium: 1108 mg; Vitamin A: 6%; Vitamin C: 3%; Calcium: 13%; Iron: 16%

Ingredients:

• • • • • • •

1-pound wild king salmon fillet, skin on, pin bones removed 2 tablespoon scallions or chives, chopped 1/2 cup pistachios, shelled, salted, dry roasted, crushed 6 tablespoons Dijon mustard 5 tablespoons vegetable oil Black pepper, freshly ground Kosher salt

Directions:

1. Preheat the 400F. 2. Line a baking tray with parchment paper. 3. With a paper towel, pat the fish dry. Divide the fillet into 2 uniform pieces. Season the skin with salt and pepper. With the skin-side down, lay it down on the prepared baking tray. 4. In a small mixing bowl, combine the mustard, vegetable oil, and the chives. Spread 1/2 of the mixture evenly on each piece of fish. 5. Sprinkle the crushed nuts on top of the mustard, patting them down gently and making sure they stick. 6. Place the tray in the oven. Bake for about 10-15 minutes or until the salmon is cooked through to your desired doneness. 7. Remove the salmon from the oven. Allow to rest for a couple of minutes. 8. Meanwhile, reheat some leftover vegetables and dice some cherry tomatoes.

This recipe comes from the book “Shortcut To Ketosis: Lose Weight, Feel Great”. Check it out here: http://amzn.to/2rvtz2z

33


Chicken Georgia Prep Time: 05 minutes Cook Time: 30 minutes Serving Size: 260 g Serves: 4; Calories: 150; Total Fat: 13 g Saturated Fat: 8 g; Trans Fat: 0 g; Protein: 4 g Total Carbs: 4 g; Net Carbs: 8.5 g; Dietary Fiber: 1.0 g; Sugars: 2.0 g Cholesterol: 35 mg; Sodium: 28 mg; Potassium: 230 mg; Iron: 04% Vitamin A: 08%; Vitamin C: 06%; Calcium: 06%

Ingredients:

• • • • •

4 tablespoons butter (1/2 stick) or ghee 4 skinless boneless (about 6-8 ounce each) chicken breast halves (use very small breasts or large fillet, cut thick ones into halves) 8 ounce fresh mushrooms, sliced 1 small onion chopped 1 cup mozzarella, shredded

For the chicken seasoning:

• • •

3/4-1 tsp of salt 1/2 tsp garlic powder 1/4 tsp pepper

For the mushroom mixture:

• •

1/4 tsp salt 1/4 tsp pepper

Directions:

1. Season the all the sides of the chicken breasts with the chicken seasoning. 2. Melt the butter or ghee in a large-sized skillet. Add the onions and mushrooms, sprinkle with the salt and pepper for the mushroom; cook for about 10 minutes, stirring occasionally, until tender. 3. Add the chicken nestling it between the mushrooms so the meat makes contact with the skillet; cook for about 7 to 10 per side, or until cooked through, stirring the mushrooms occasionally. 4. When the chicken is cooked, remove from the pan and transfer into a serving platter. Sprinkle the cheese over the still hot chicken meat, and place the mushroom mixtures on top; let sit for a couple of minutes until the cheese melts.

To serve from the pan:

1. Once the chicken is cooked, but still in the pan; sprinkle with the cheese, turn the heat off, and let the cheese melt.

Notes:

You can use smoked cheese, too. To cook the chicken quicker, loosely tent the skillet. This will make the skillet saucier, too.

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This recipe comes from the book “Ketogenic Diet: 60 Insanely Quick and Easy Recipes for Beginners”. Check it out it here: http://amzn.to/2qqmpfQ

35


Chapter V: Snacks/Desserts Chocolate Chunk Cookies Serves: 8; Prep. Time: 5 minutes; Cook Time: 15 minutes; Serving Size: 60 g; Calories: 285 Total Fat: 27.8 g; Saturated Fat: 13.8 g; Trans Fat: 0.0g Cholesterol: 77 mg; Sodium: 107 mg; Potassium: 282 mg Total Carbohydrates: 8.8 g; Dietary Fiber: 4.7 g; Sugar: 1.0 g; Protein: 7.9 g Vitamin A: 8 %; Vitamin C: 0 %, Calcium: 7 %; Iron: 21 %

Ingredients:

• • • • • • • • • •

1 cup almond flour 3 tablespoons unflavored whey protein 2 tablespoons coconut flour 8 tablespoon unsalted butter 2 teaspoon quality vanilla extract 1/4 cup Swerve / erythritol 10 drops liquid stevia 1/2 teaspoon baking powder 2 large eggs 1 cup chocolate chunks

Directions:

1. 2. 3. 4. 5. 6.

In a blender add eggs and blend until fluffy. Now add butter and blend again. Add all remaining ingredients and mix well. Make small round cookies and place into baking dish. Bake for 15-20 minutes. Serve and enjoy.

This recipe comes from the book “Ketogenic Diet: Fat Bombs 100 Irresistible Sweet & Savory Snacks”. Get it here: http://amzn.to/2rMFXuT

36


Mozzarella Pepperoni Skillet Pizza Prep Time: 10 minutes Cook Time: 20 minutes Serving Size: 62 g Serves: 4; Calories: 196; Total Fat: 14.3 g Saturated Fat: 6.6 g; Trans Fat: 0.3 g; Protein: 14.5 g Total Carbs: 2.8 g; Net Carbs: 2.8 g; Dietary Fiber: 0 g; Sugars: 0.8 g Cholesterol: 38 mg; Sodium: 526 mg; Potassium: 64 mg; Iron: 3% Vitamin A: 11%; Vitamin C: 2%; Calcium: 27%

Ingredients:

• • • • • • • •

4 ounces mozzarella cheese, or more to cover the bottom of 10-inch skillet 12 pepperoni slices 1 ounce Parmesan cheese 2 tablespoons tomatoes, crushed 1 teaspoon garlic powder 1 teaspoon Italian seasoning or dried basil 1 teaspoon red pepper, crushed 1 teaspoon basil, fresh, torn

Directions:

1. Heat a small, non-stick skillet over medium heat. 2. Evenly cover the bottom with the mozzarella cheese. This will serve as the crust. 3. With the back of a spoon, lightly spread the tomatoes over the cheese, leaving a border around the edges of the cheese crust. 4. Sprinkle with the garlic powder and the Italian seasoning or dried basil. 5. Arrange the pepperoni on top. Cook until bubbled, sizzling, and the edges of the crust are brown. 6. With a spatula, try lifting the edges. When done, the pizza will lift easily from the pan. If the pizza still sticks, it means it is not yet done. Lift and check frequently. 7. When the pizza lifts up easily, work the spatula slowly and gently underneath, loosening up the entire pizza. Transfer to a cutting board. 8. Lightly sprinkle with parmesan, basil leaves, and red pepper. 9. Cool for about 5 minutes to allow the crust to firm. Cut with a pizza cutter. Transfer to a serving plate.

This recipe comes from the book “Ketogenic Diet: 60 Insanely Quick and Easy Recipes for Beginners”. Check it out it here: http://amzn.to/2qqmpfQ

37


Spiced Ginger Cookies Serves: 12 medium-sized cookies; Prep. Time: 10 mins; Cook Time: 15 mins Serving Size: 29 g; Calories: 148 Total Fat: 12.9 g; Saturated Fat: 4.7 g; Trans Fat: 0.0 g Cholesterol: 14 mg; Sodium: 20 mg; Potassium: 144 mg Total Carbohydrates: 6.3 g; Dietary Fiber: 3.3 g; Sugar: 0.8 g; Protein: 5.0 g Vitamin A: 0 %; Vitamin C: 0 %, Calcium: 6 %; Iron: 5 %

Ingredients:

• • • • • • • • •

1 egg 1/2 teaspoon nutmeg 1/4 cup coconut oil 2 cups whole almonds 2 tablespoons chia seeds 2 tablespoons cinnamon powder 3 tablespoons ginger, freshly grated Dash of salt ¾ teaspoon liquid stevia

Directions:

1. 2. 3. 4. 5.

Preheat the oven to 350F or 175C. Blend or food process the chia seeds and the almonds. In a large mixing bowl, mix all the ingredients together. Form into small cookies in a parchment paper lined baking tray. Bake for about 15 minutes at 350F.

This recipe comes from the book “Ketogenic Diet: Fat Bombs 100 Irresistible Sweet & Savory Snacks”. Get it here: http://amzn.to/2rMFXuT

38


Wal-nutty Coconut Brownies Serves: 20; Prep. Time: 15 minutes; Cook Time: 30 minutes Serving Size: 49 g; Calories: 234 Total Fat: 21.4 g; Saturated Fat: 12.2 g; Trans Fat: 0.0 g Cholesterol: 16 mg; Sodium: 42 mg; Potassium: 226 mg Total Carbohydrates: 10.6 g; Dietary Fiber: 3.0 g; Sugar: 5.6 g; Protein: 4.5 g Vitamin A: 0 %; Vitamin C: 1 %, Calcium: 4 %; Iron: 9 %

Ingredients:

• • • • • • • • • •

3/4 cup cocoa powder 2 teaspoons stevia powder extract or 1/2 cup organic birch xylitol (or 1/2 cup raw honey or maple syrup) 2 eggs 1/2 teaspoon baking soda 1/2 cup walnuts, chopped 1/2 cup shredded coconut 1/2 cup coconut milk, full- fat, canned 1 teaspoon vanilla extract 1 cup coconut oil, melted 1 cup almond flour, heaping

Directions:

1. Preheat the oven to 350F. 2. In a mixing bowl, combine the eggs, cocoa, coconut milk, coconut oil, and vanilla. 3. In another mixing bowl, combine the baking soda, almond flour, and shredded coconut. 4. Mix the two mixtures together. Pour into a square baking dish. 5. Bake for 30 minutes. When cooked, allow to cool 15 minutes before serving.

This recipe comes from the book “Ketogenic Diet: Fat Bombs 100 Irresistible Sweet & Savory Snacks”. Get it here: http://amzn.to/2rMFXuT

39


Pizza Balls Prep Time: 15 minutes Cook Time: 0 minutes Serving Size: 51 g (1 ball); Serves: 2-4 (2 balls each); Calories: 106 Total Fat: 9.9 g Saturated Fat: 4.6 g; Trans Fat: 0.2 g Protein: 3.4 g; Net Carbs: 1.1 g Total Carbs: 1.1 g; Dietary Fibre: 0 g; Sugars: 0 g Cholesterol: 26 mg; Sodium: 244 g; Potassium: 73 mg; Vitamin A: 5%; Vitamin C: 3%; Calcium: 2%; Iron: 3%

Ingredients:

• • • • • •

14 slices pepperoni 8 black olives, pitted 4 ounces cream cheese 2 tablespoons fresh basil, chopped 2 tablespoons sun-dried tomato pesto Salt and pepper, to taste

Directions:

1. 2. 3. 4.

Dice the olives and the pepperoni slices into small pieces. In a mixing bowl, mix the cream cheese, pesto, and basil together. Add the pepperoni and the olive in the cream cheese mixture. Mix to combine. Form the mixture into balls. Garnish with olive, pepperoni, and basil.

This recipe comes from the book “Shortcut To Ketosis: Lose Weight, Feel Great”. Check it out here: http://amzn.to/2rvtz2z

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Chapter VI: Conclusion Thank you again for downloading this book. I hope this book was able to help you to start and stay on a Ketogenic Diet. The next step is to just get going! I am constantly looking for way to improve my content to give readers the best value so If you didnâ&#x20AC;&#x2122;t like the book I would like to also hear from you! Thank you and good luck, Jeremy www.ShortcutToKetosis.com Twitter: @JeremyStoneEat

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The Top Ketogenic Diet Recipes 2017  

For years we were told that fats are bad for us and to be healthy we should eat more carbs. But as our knowledge of science and nutrition...

The Top Ketogenic Diet Recipes 2017  

For years we were told that fats are bad for us and to be healthy we should eat more carbs. But as our knowledge of science and nutrition...

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