Table of Content Chapter 1. To The Keto Diet? Here’s How to Get Started. Chapter 2. Start Keto With These 15 Chapter Keto-Friendly Meals for Weight Loss. Chapter 3. 15 Indulgent Keto Desserts (under 5grams of carbs). Chapter 4. 10 Keto Friendly Infused Water Recipes. Chapter 5.Top 10 Keto Kitchen Essentials. Chapter 6. 3 Ways To Measure Your Ketones.
Copyright 2019 by Terry Clark. All Rights Reserved. No part of this ebook may be reproduce in any form or by any electronic or mechanical means including information and retrieval systems without permission in writing from the author.
Chapter 1. To The Keto Diet? Here’s How to Get Started Are you ready to start your incredible new journey on the Ketogenic Diet? The hardest part of any project or adventure is getting started. It can all seem so confusing and overwhelming! Don't stress out! You can do this and it’s going to be much more simple than you imagined it would be. Take things one step at a time and before you know it, you will be well on your way to your new life and new figure!
Step One: Start at the Beginning It's all too easy to put things off until….. insert your excuse! Don’t put it off until after your birthday, after the holidays, after the kids are out of school, blah blah blah! There will always be an upcoming event in your way. Set a date and make the commitment that you are going to stick to it! Now that you have a date, here's what you should do before you start off on your journey: Clean House. We don’t mean with a broom or mop, but clean your house of everything you are not allowed to eat on the keto plan. You might be tempted to eat everything FIRST, but don’t bother. Don’t waste the food either! Put all those candy bars, crackers, cakes, and other goodies in a box and donate it to a needy family or to a local shelter. Yes, your family might be shocked to find their favorites gone, but tell them about the healthy, new way of eating you have planned and things will work themselves out. Don't forget to throw out table sugar, cooking oils (except olive oil and coconut oil), and anything that isn’t allowed
on your keto diet. Canned fruit should also be removed and most condiments, including ketchup and BBQ sauce. Tell Everyone! One of the best ways to help keep yourself on track is to tell your friends, co-workers, and family members about your new way of eating. You don’t have to call it a diet if you don’t want to, just say that you are on a health kick and you are sure they will understand if you pass on their homemade coffee cake. Plan to Succeed. This means taking a little time each week to make meal plans and shopping lists. If you don’t plan ahead, you are planning to fail!
Step Two: Get Ready Now that you have cleared out all the old food out of your life, did you make out that menu so you can make out a shopping list? There are literally thousands of suggestions and ideas online, but for this article, let's take a look at a typical keto menu for one week. This menu is 20 grams of carbs or less each week and approximately 1600 calories. Use a Keto Calculator or Keto Strips to find out your macros. Check out (Walmart, Amazon, Walgreens, Local Health Food Stores, etc).
Recipes for all of these items are online if you need them.
Breakfast: ● Sausage and Spinach Frittata (3X3 inch square), coffee with 2 tablespoons of heavy cream. ● Two Cream Cheese Pancakes, two slices of bacon, coffee with 2 tablespoons of heavy cream. ● Three eggs cooked any way you like, 2 slices of bacon, coffee with 2 tablespoons of heavy cream. ● Three eggs poached in tomato sauce, half an avocado, coffee with 2 tablespoons of heavy cream.
● Breakfast “bowl” with 3 scrambled eggs, half an avocado, and ground beef, coffee with 2 tablespoons of heavy cream. ● Egg, sausage and mushroom scramble, coffee with 2 tablespoons of heavy cream. ● Smoked Salmon Frittata with half an avocado, coffee with 2 tablespoons of heavy cream. Lunch: ● Simple egg salad (1/2 cup) served on 4 leaves of Romaine lettuce, 2 slices of bacon, tea. ● Chicken salad with 1 cup of chopped, cooked chicken, 2 tablespoons of sugar free Cesar salad dressing, and 2 cups of chopped Romaine or other type of lettuce, tea. ● One Italian sausage link, cut and mixed into ¾ cup of cauliflower gratin, tea. ● One and a half cups of spaghetti squash chili casserole, tea. ● Cuban Roast Salad with 1 cup of flavored pot roast, 2 cups of chopped lettuce, ¼ cup of shredded cheddar cheese and 2 Tablespoons of sour cream, tea. ● Cheddar wrapped tacos with 1 cup of ground meat, ¼ cup tomatoes, ½ an avocado and 2 teaspoons of taco sauce and 2 cups of cheddar cheese, tea
● layer Mexican beef bowl, tea Dinner: ● Keto chicken enchiladas topped with 2 tablespoons of sour cream, water with a squeeze of lime or lemon. ● Deconstructed pizza casserole with a simple side salad, water with lime or lemon juice. ● Zucchini pasta with chicken and pistachios, lemon or lime water. ● Swiss chard stuffed steak rolls with feta cheese and walnuts, broiled cherry tomatoes, water with lemon or lime juice. ● Bacon cheeseburger casserole, side salad, water with lemon or lime juice. ● Spicy Mexican tuna steak and peppers with avocado salsa, water with lemon or lime juice. ● Shrimp and bacon skillet dinner with side salad, water with lemon or lime juice. Snacks: (Morning and afternoon) ● ½ an avocado with a sprinkle of salt or a squeeze of lime juice. ● 24 raw almonds. ● 5 or 6 celery stalks with 2 tablespoons of almond butter.
● 2 pieces of string cheese. ● 1 Cup of homemade bone broth. ● 5 or 6 celery stalks with 2 tablespoons of cream cheese. ● 2 squares of dark chocolate. ● A large piece of beef jerky. ● One large dill pickle. ● Sugar free jello. ● A hard boiled egg with salt. ● Half a cup of homemade guacamole ● Rolls ups (a slice of ham or salami wrapped around a piece of cheese, such as provolone or mozzarella ● A large handful of frozen berries mixed into a half a cup of heavy cream Desserts: ● ● ● ● ● ● ●
Macaroon Fat Bomb Bites. Coffee and Egg Quick Custard Pudding. Three Ingredient Peanut Butter Fudge Bites. Cappuccino Cheesecake Mousse. No Churn Vanilla Keto Ice Cream. Flourless Keto Brownies. Deconstructed Waffle Cone.
Now that you have your menu plan ready, you can go shopping. For more on what you can or can't eat, checkout the Keto Custom Diet website.
STEP 3: Start Eating! Remember that date you set in step 1? It’s here! Your kitchen, freezer, pantry and fridge are full and ready to go, so don’t stop now! Put some snacks in your purse or backpack to be sure you have something keto friendly to eat so you aren’t tempted to snack on junk foods. Of course, as you become accustomed to your new diet, you will tweak the menus and your grocery list to suit you and your family. There are tons of substitutions so if you don’t like a particular food, you can always change it for something else. Don’t forget to use your freezer to make life easier and save money on your grocery bill! Custom Keto Diet, Click here to start your ketogenic diet now!
Chapter 2. Start Keto With These 15 Keto-Friendly Meals
Everyone is on the ​keto diet​ bandwagon, or so it seems! Unfortunately, if you are getting pretty tired of chicken breast and eggs, then you are in for a real treat.
We have worked day and night (well, maybe not ALL day and night) to seek out some of the most delicious, and deliciously different, keto recipes of all time. We will admit that some of the ingredients are the same, but these out of this world way of making them will have you headed straight to the kitchen to make them again and again. Enough talking! Let’s get busy cooking crazy-good keto meals!
1. BLT with Almost Bread Bacon, Lettuce, and tomato sandwiches are one of the small pleasures of summer. But what to do when you are on the keto diet and bread is pretty much a no-no? You make “almost bread”, which is a very soft type of bread that doesn’t come from flour. You are going to love this one! This recipe makes 4 sandwiches and each sandwich is only 4 grams of net carbs.
INGREDIENTS: For the Almost Bread: ● ● ● ● ●
3 Eggs. 4.5 Ounces of cream cheese (full fat). ½ Tablespoon of ground psyllium husk powder. ½ Teaspoon of baking powder. A pinch of salt.
For the Sandwich: ● 8 Tablespoons of full fat mayonnaise. ● 5 or 6 ounces of bacon. ● 2 Ounces of lettuce (any kind).
● 1 Thinly sliced tomato ● Fresh basil leaves (optional) INSTRUCTIONS: ● Preheat your oven to 300 degrees. ● Separate the eggs, putting white and yolks in different bowls. ● Whip the egg whites with the salt until stiff peaks form. ● Add the cream cheese to the yolks and mix well, then add the psyllium and baking powder. ● Fold the egg whites into the yolk mixture-don’t over mix. ● Put 8 almost bread slices on a baking tray. ● Bake for about 25 minutes or until lightly brown. ● While the bread is baking, fry the bacon. ● Spread each piece of “bread” with about 2 tablespoons of mayo. ● Put the bacon, lettuce, and tomato on one half and cover with another slice of bread to make a BLT.
2. Beautiful Naan Bread with Garlic Butter
This isn’t a meal per se, but if you are missing bread with your meals, this might just be what you are looking for. This actually tastes better than most commercially made flat breads! This recipe makes 8 pieces of bread and each piece is only 1 net gram of carbs! Just one It’s almost unbelievable!
INGREDIENTS: ● ¾ Cup of coconut flour. ● 2 Tablespoons of ground psyllium husk powder. ● ½ Teaspoon of baking powder.
● ● ● ● ●
1 Teaspoon of salt. 1/3 Cup melted coconut oil. 2 Cups of boiling water. A little more coconut oil for frying. Salt to taste.
Garlic Butter: ● 4 Ounces of real butter. ● 2 Cloves of garlic, minced. INSTRUCTIONS: ● Mix all dry ingredients in a large bowl. ● Add the oil and boiling water, stirring constantly for one minute. ● Allow dough to rise for about 5 to 6 minutes. Dough should be firm, but flexible, similar to Play-DOH. ● Divide the dough into 8 pieces and roll it to make balls. ● Flatten each ball with your hands, pressing it onto a plate or cutting board. ● Fry the dough in coconut oil until they turn golden brown. ● Heat the oven to 140 degrees and keep the bread warm while you fry more pieces. ● Melt the butter and stir in the garlic.
● Apply the melted butter to each piece of bread using a brush. ● Sprinkle just a bit of salt on the top. ● You can dip the bread in any remaining garlic butter, if you wish.
3. Luscious Low Carb Pizza Ever wish that you could just order some pizza for lunch? Pizza has got to be one of the best tasting lunches ever, but when you are watching your weight (and your carbs) pizza is usually a no-go. This pizza recipe, however, will forever change your lunch routine. Ready in about 30 minutes, you can make this the night before or even get it ready in the morning so it’s super fresh. Each serving has only 5 grams of carbs! This pizza recipe makes 8 servings so you should be able to put two pieces in each meal prep container, along with a nice little salad. Don’t be afraid to add plenty of veggies!
The recipe is gluten free and nut free.
INGREDIENTS FOR CRUST: ● 1.5 Cups of shredded mozzarella cheese. ● 2 Tablespoons of cream cheese (cut into small cubes). ● 2 Large eggs, beaten. ● 1/3 Cup of almond flour (or coconut flour). INSTRUCTIONS: ● Preheat oven to 425 degrees.
● Line a pizza pan or baking sheet with parchment paper. ● In a large bowl, combine the cream cheese and mozzarella cheese. Microwave for about 1.5 minutes, stirring once.Stir again at the end until both cheeses are well mixed. ● Stir in the eggs and almond flour (or coconut flour). ● Knead the dough with your hands. If it is too sticky, put a small amount of oil on your hands. If it becomes hard before it is well mixed, put it back in the microwave for 10 or 15 seconds to make it soft again. ● Spread the dough on your prepared pan using your hands or a rolling pin. ● Use a toothpick or fork to make holes all over the dough to prevent bubbles. ● Bake for 6 minutes. Check to see if bubbles have formed and poke them with a toothpick if you see any. ● Bake for another 4-7 minutes, or until lightly brown. ● Remove from oven and top with pizza sauce, more mozzarella cheese, pepperoni, sausage, veggies, anything you happen to like on your pizza. ● Bake for another 10 minutes or until cheese is bubbly.
4. Easy Cheesy Meatballs We simply can’t get enough of Italian food, but the pasta usually makes most Italian favorites out of reach for low carb lovers. These scrumptious meatballs are not only super low carb and delish all on their own, but we love how you could also serve them over zucchini noodles or cauliflower rice. This recipe serves six so after meal prep, you will be able to share some with your SO or enjoy them for dinner as well.
INGREDIENTS:
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1.5 Pounds of 85-90 percent lean ground beef. 1/3 Cup of bread crumbs. 1 Teaspoon of salt. ½ Teaspoon of ground pepper. ½ Teaspoon of garlic powder. ½ Teaspoon of dried oregano. 1 Large egg. 2 Tablespoons of water. 6 Ounces of mozzarella cheese, cut into ½ inch cubes. ● 3 Cups of no added sugar marinara sauce, slightly warmed. ● 2 Tablespoons of fresh parsley, chopped. INSTRUCTIONS: ● Preheat your broiler and line a baking sheet with aluminum foil. ● Spray the aluminum foil with a zero calorie cooking spray. ● In a large bowl, mix together the beef, breadcrumbs, spices, egg, and water. If it seems too dry, add another tablespoon or so of water until you get a smooth texture.
● Roll about 2 tablespoons worth of the meat into a ball. Press one cube of cheese in the middle and then cover with meat. Be sure the cheese is completely covered or it will leak out. ● Continue until all the meat has been used. ● Spray the top of the meatballs with another shot of cooking spray. ● Broil for 10 minutes or until the meatballs are just turning brown. ● Place on a plate and cover with the marinara sauce ● Sprinkle with parsley or even a sprinkle of Parmesan cheese if desired.
5. Luscious Low Carb Tacos Do you feel left out on Taco Tuesdays? Well, not anymore! We have a low carb taco that uses a cheese shell, rather than corn or flour tortillas! You just need to set up a “taco shell station” that will form your taco shell. To do this, simply put two glasses a few inches apart, and then place a large cooking spoon on the top. You will melt the cheese, and then drape the cheese over the spoon. Once it cools, you have a cheese shell for your taco.
This recipe serves 8 and each taco is only 3 net grams of carbs. Taco Tuesday here we come!
INGREDIENTS: ● ● ● ● ● ● ●
½ Pound of ground beef (or turkey). ½ Pound of ground chorizo. 2 Tablespoon of cumin. 3 Tablespoons of chili powder. ¼ Teaspoon of salt. 10 ounces of Ro-Tel. 2 Cups of shredded cheddar cheese.
● Your favorite toppings such as sour cream, lettuce, onions, avocado, etc. INSTRUCTIONS: ● Preheat the oven to 350 degrees. ● On a large baking sheet lined with parchment paper (or you can use a silicone mat) make ¼ cup piles of cheese about 2 inches apart. ● Press down the cheese so it makes one layer. ● Bake for 5 to 7 minutes or until the edges of the cheese start to brown. ● Let the cheese cool for just 2 or 3 minutes, then lift it up and place it over the handle of the spoon that is balanced on the cups. ● Let the cheese cool, then remove it. ● Cook the ground beef and chorizo together in a skillet. ● Drain the grease, then add the can of Ro*Tel, chili powder, and cumin. ● Simmer about 5 minutes. ● Add salt and pepper. ● Add the meat mixture to your cheesy taco shells and fill with your favorite toppings!
6. Keto Cheeseburger N Bacon Casserole One of the things everyone loves about a casserole is how easy they are. Most of them use only one or two dishes, most are one dish meals, and they cook while you are busy doing other things. This cheesy casserole will become a staple at your house. Who doesn’t love bacon cheeseburgers? Better still? It’s ready from start to finish in one hour! This recipe uses a 9 X 13 baking pan and serves 12. Each serving has 4 net grams of carbs, so you can probably feel good about going back for seconds!
INGREDIENTS: ● ● ● ● ● ● ● ● ● ●
2 Pounds of ground beef (or turkey). 2 Large cloves of garlic. 1 Pound of bacon, cooked and chopped into pieces. 8 Eggs. ½ Teaspoon of onion powder. 1 Can of tomato paste (6 ounce can). 1 Cup of heavy cream. ½ Teaspoon of salt. ¼ Teaspoon of pepper. 12 ounces of grated cheddar cheese (sharp is best, but any cheese is fine).
INSTRUCTIONS:
● Preheat the oven to 350 degrees. ● Brown the ground beef in a skillet with the garlic and onion powder. ● Drain the grease, then spread the meat on the bottom of your casserole pan. ● Stir the bacon pieces in with the ground beef. ● In a large bowl, whisk together the eggs, cream, salt, pepper, and tomato paste until well combined. ● Stir in about 8 ounces (1 cup) of the cheese into the eggs.
● Pour the egg and cheese mixture over the bacon and beef. ● Top with the remaining cheese. ● Bake for 30 to 35 minutes or until nicely browned on top.
7. Keto Zoodles and Sauce If you love Italian food and really miss those Sunday spaghetti dinners, we have the next best thing! We are betting you can even serve this to your family and they won’t notice that those aren’t noodles! (BTW, if you have bought a sprializer, check out this beauty here) This recipe serves 6 and one serving (which is about 1 zucchini and 1.5 cups of sauce) will set you back only 17.6 net grams of carbs! You might want to make a double or even triple batch of this sauce since it works so well with just about anything Italian.
INGREDIENTS: For the Zoodles ● 6 Medium sized zucchini, spiralized. ● 2 Tablespoons of olive oil. ● 1 or 2 Cloves of minced garlic. For the Sauce: ● ● ● ●
1 Tablespoon of olive oil. 1 White onion, chopped. 1 Large stalk of celery, chopped. 3 Cloves of minced garlic.
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1 Pound of ground turkey or ground beef. 1 Can of crushed tomatoes (28 ounce can). 1 Can of tomato paste (6 ounce can). ½ Cup of dry red wine. 1 Teaspoon of oregano. 1 Teaspoon of basil. ½ Teaspoon of salt. ¼ Teaspoon of black pepper. 2 Bay leaves. Fresh basil, chopped (as a garnish/optional).
INSTRUCTIONS: ● Spiralize the zucchini and set aside on paper towels. You can sprinkle with a bit of salt to help dry them out. ● Drizzle olive oil in a heavy saucepan over medium high heat. ● Sauté the onion, garlic, and celery for about 3 minutes. ● Add the ground beef (or turkey) and cook until brown. ● Drain the meat. ● Add the remaining ingredients and bring to a boil. ● Reduce heat and simmer for 30 minutes. ● In a separate skillet, drizzle the olive oil and cook the garlic and zucchini over medium high heat until fragrant (about 2 minutes).
● Add some salt to the zoodles if you didn’t do so earlier. ● Top the zoodles with the sauce and serve hot.
8. Vegetable Fried “Rice” We don’t know anyone who doesn’t love Chinese food, but sometimes all the sauces and breaded meats is too much for the keto lover in the house. We have found a wonderful alternative that tastes exactly like your favorite Chinese take-out restaurant. You can use a food processor to make the rice out of a nice head of cauliflower, but if that’s even too much for you, then buy bags of frozen cauliflower “rice” from your supermarket. This recipe serves 4. Each serving (which is about 1.25 cups) is only 10 grams of net carbs.
INGREDIENTS: (If you are using frozen cauliflower rice, you can skip the cauliflower, obviously!) ● 1 Large head of cauliflower, cut into florets. ● 1 Small yellow onion, finely chopped. ● ½ Cup of frozen peas (canned are OK if that’s all you have). ● ½ Cup of cubed carrots. ● 2 Large eggs, beaten. ● 1 Tablespoon of sesame oil. ● ¼ Cup of soy sauce (low sodium is best). ● 1 Tablespoon of brown sugar. ● ½ Teaspoon of ground ginger.
● A pinch of red pepper flakes. ● 2 Tablespoons of green onions (just the green tops) chopped. INSTRUCTIONS: ● Place the cauliflower florets in a food processor and pulse until it looks like rice. ● In a wok or large skillet, drizzle the sesame oil and turn on the flame to medium high. ● Add the onion, carrots, and peas. Sauté for about 2 minutes. ● In a small bowl, whisk the brown sugar, ginger, red pepper and soy sauce. ● Slide the veggies over to one side of the pan. ● Add the beaten eggs on the other side of the wok, scrambling until cooked. ● Mix the scrambled eggs and veggies together. ● Stir in the rice and pour the soy sauce mixture over the top. ● Cook for 3 to 5 minutes, or until the cauliflower rice is soft. ● Top with green onions and serve hot.
9. Fried Scallop and Chorizo Dream This is a true seafood lover’s delight. Perfect for lunch or dinner, sweet scallops seem to be a perfect match for the slightly spicy chorizo. You can use fresh or frozen scallops for this recipe, which serves 5. Each serving is a tiny 7.5 grams of net carbs, so you can feel good about having another serving!
INGREDIENTS: ● 1 Pound of raw scallops (this will give each serving about 2-5 scallops, depending on the size). ● 2 Tablespoons of coconut oil. ● 2 Pounds of frozen spinach, thawed. ● 4.5 Ounces of chorizo (you could also use sausage if you prefer). ● ¼ Cup of heavy whipping cream. ● 1 Cup of finely grated Parmesan cheese. ● 2 Large cloves of garlic. diced. ● ½ Teaspoon of salt. ● 2-4 Tablespoons of freshly chopped parsley. ● 2 Tablespoons of fresh lemon juice. ● Added lemon wedges as a garnish. ● A few grinds of fresh black pepper. INSTRUCTIONS: ● Squeeze any remaining water out of the spinach and set aside. ● Dice the chorizo into bite sized pieces. ● In a frying pan, put one tablespoon of coconut oil, then cook the chorizo for about 3 to 5 minutes or until slightly crispy. Don’t turn off the flame! ● Transfer the chorizo to a bowl, using a slotted spoon.
● Wash the scallops to remove any last bits of grit (Frozen scallops are probably already cut, but if you have fresh scallops, remove the muscle that attaches it to the shell. If you haven’t done this before, watch this video). ● Cut the scallops widthwise and place on a paper towel. Sprinkle them with salt and pepper. ● Using the same pan you used for the chorizo, add the scallops in a single layer, frying for about 2 minutes on each side. Put a paper towel on a plate to help absorb any oil and set the scallops on the plate when finished. ● Return the scallops and chorizo to the pan and cook for another minute. Transfer to a plate or bowl; do not leave this mix sitting in the pan. ● In a separate pan, add two tablespoons of coconut oil and cook the garlic for just about 1 minute. ● Add the spinach and stir well. ● Add the cream and cook for one more minute. ● Add the Parmesan cheese and remove from heat. ● Give the spinach another stir or two with the spoon. ● Put the spinach on a serving plate or scallop shells, if you have them. ● Top with scallop and chorizo mixtures.
â—? Drizzle with the lemon juice and garnish with parsley and lemon wedges.
10. Keto Chicken Pot Pie This is an all time favorite meal and one you most likely thought you had to cut out of your keto diet. This is where you are wrong, however! This recipe serves 4 and each delicious little pot pie is a mere 11 grams of net carbs! Who knew?
INGREDIENTS: For the Dough: ● ● ● ● ● ● ● ● ●
1.5 Cups of shredded mozzarella cheese. 3 Tablespoons of cream cheese. ¾ Cup of almond flour. 1 Large egg. 1 Teaspoon garlic powder. 1 Teaspoon onion powder. 1 Teaspoon Italian seasoning. 1 Teaspoon salt. ½ Teaspoon black pepper.
For the Filling: ● ● ● ● ● ● ● ● ● ● ●
12 Ounces of cooked chicken, cut into small cubes. ¾ Cup of heavy cream. ½ Cup chicken stock. ½ Cup frozen peas. ¾ Cup sharp cheddar cheese, shredded. 2 Tablespoons of Dijon mustard. 3 Tablespoons of butter. ½ Cup of diced onion (any color). ½ Cup of celery, sliced. ½ Cup of carrots, sliced. 3 Cloves of minced garlic.
INSTRUCTIONS: For the Dough: ● Preheat oven to 375 degrees. ● In a large bowl, mix the cream cheese and mozzarella. ● Microwave for one minute, and then stir. ● Microwave for one more minute, then mix in the remaining ingredients. ● Divide the dough into 4 equal circles. ● Put each piece on a mini pie pan. For the Filling: ● In a large skillet, heat the butter, then add the celery, onions, carrots, and garlic, along with the salt and pepper. ● Sauté for a few minutes, until the vegetables are soft. ● Add the remaining ingredients and bring to a boil. ● Once the pot is boiling, reduce heat and simmer for about 7 minutes. ● Mix in the cheese. ● Divide this evenly into the 4 pot pies. ● Bake for about 20 minutes, or until lightly brown on top.
Custom Keto Diet, Click Here!
11. Sausage & Cabbage Keto Casserole We love casseroles almost as much as we love our Instant Pots. (By the way, if you don’t have an Instant Pot yet, this one is the bomb!) This recipe takes less than an hour from start to finish. You can feed 8 people with this recipe and each serving is only 8 net grams of carbs. Maybe you should only invite 4 people so you can have seconds!
INGREDIENTS: ● 14 to 16 Ounces of smoked sausage, halved and cut into half moon slices. ● 1.5 Cups of mozzarella cheese, shredded. ● 1.5 Cups of crushed tomatoes. ● 14.5 Ounce can of diced tomatoes. ● 2 Tablespoons of olive oil. ● 2 Tablespoons of butter. ● 1 Medium head of cabbage, cored, quartered, and sliced. ● 1 Large yellow bell pepper, chopped and seeded. ● 1 Cup of diced onion (any color). ● 4 Cloves of garlic, minced. ● ¼ Cup of Italian flat leaf parsley, roughly chopped. ● Salt and pepper to taste. INSTRUCTIONS: ● Preheat your oven to 400 degrees. ● In a large skillet, heat the olive oil and butter over medium heat. ● Once the butter has melted, add the cabbage, bell pepper, garlic, onion, salt and pepper. ● Sauté until the veggies are slightly soft and the cabbage is wilted (about 10 minutes). ● Mix in the tomatoes and sausage.
● Sauté for another 10 minutes. ● Transfer to a large casserole dish and top with the cheese. ● Bake for 15 minutes. ● Top with the parsley and serve hot.
12. Honey Mustard Keto Chicken With just two ingredients, this tasty dinner will prove that sweet and savory go together like hand and glove. Add a salad and a vegetable and this will become a weeknight staple. This recipe serves 4 and each chicken breast is only 1 gram of carbs. What more could you ask for?
Ingredients ● 4 Boneless, skinless chicken breasts. ● 1 Cup of Keto Honey Mustard dressing. ● 2 Tablespoons of olive oil. Honey Mustard INGREDIENTS: ● ● ● ● ●
½ Cup sour cream (full fat). ¼ Cup of water. ¼ Cup of Dijon mustard. 1 Tablespoon of apple cider vinegar. 1 Tablespoon of Splenda or Erythritol.
INSTRUCTIONS: ● Mix together the honey mustard dressing ingredients in a bowl. ● Preheat the oven to 350 degrees. ● Place the chicken in a bowl and pour ½ cup of the dressing over the chicken. ● Toss the chicken, being sure all pieces are thoroughly coated. ● Allow to marinate for a minimum of 20 minutes (overnight is best). ● Heat the olive oil in cast iron skillet. ● Once the pan is hot, add the chicken and pan sear on both sides, about 3 to 4 minutes per side.
● Pour the remaining ½ cup of dressing over the chicken and move the skillet to the oven. ● Bake for 20-25 minutes or until chicken is completely cooked.
1. Spaghetti Squash with Bacon This recipe is for all the potato lovers out there who miss their scalloped potato casseroles or au gratin potatoes. Spaghetti squash is a very close second when it comes to tasting like potatoes. Add a bit of bacon and this becomes more than a side dish, but a full fledged keto friendly meal. This easy to make recipe serves 10, with each serving setting you back only 8 grams of net carbs. Make enough to take to lunch the next day because you will really want to! Custom Keto Diet, Click here!
INGREDIENTS: ● ● ● ● ● ● ● ● ● ●
1 Large spaghetti squash. 2 Tablespoons of olive oil. 2 Tablespoons of butter. 2 Cloves of garlic, minced. 1 Small onion, sliced (any color). 8 Slices of bacon (cooked crisp and crumbled). 1.5 Cups of sour cream. 2 Cups of shredded cheddar cheese (Sharp is good). ¼ Cup of grated Parmesan cheese. Salt and pepper to taste.
INSTRUCTIONS: ● Preheat the oven to 400 degrees. ● Line a rimmed baking sheet with aluminum foil. ● Cut the squash in half lengthwise and remove the seeds. ● Drizzle olive oil and sprinkle salt/pepper on the cut side of the squash. ● Place cut side down on the baking sheet and cook for 30 minutes. ● While squash is cooking, heat the butter, garlic, and onions over a medium flame until the onions are lightly caramelized. ● After the squash is cool, scrape the flesh into a mixing bowl using a fork. ● Add all ingredients and mix well. ● Transfer to a baking dish. ● Reduce oven temperature to 350 degrees and bake another 20 minutes.
14. Taco Skillet Duo We like to call this one the duo because you can actually make it for breakfast or dinner! One pot means next to no clean up and it’s ready in about an hour! Now you no
longer have to worry about what to make for Taco Tuesday! This recipe serves 6, with each serving having a skinny 9 net grams of carbs.
INGREDIENTS: ● ● ● ● ●
1 Pound of ground beef (or turkey). 4 Tablespoon of a powdered taco seasoning. 2/3 Cup of water. 10 Eggs. 1.5 Cups of sharp cheddar cheese.
● ● ● ● ● ● ● ● ●
¼ Cup heavy cream. 1 Roma tomato, diced. 1 Avocado, peeled, pitted, and cut into cubes. ¼ Cup sliced black olives. 2 sliced green onions. ¼ Cup of salsa (any flavor). ¼ Cup of sour cream. 1 Sliced jalapeno pepper (optional). Cilantro (for garnish – optional).
INSTRUCTIONS: ● In a large skillet, brown the ground beef and drain the fat. ● Add the taco seasoning and water, stir. ● Reduce the heat and let simmer for a few minutes, until the sauce has thickened. ● Remove half of the beef from the skillet. ● Whisk the eggs in a large bowl. ● Add 1 cup of the cheese and the cream to the eggs, whisk well. ● Preheat the oven to 375 degrees. ● Pour the egg mixture over the meat in the skillet and stir. ● Bake for 30 minutes or until the egg is cooked.
● Top with the remaining ground beef, cheese, tomato, avocado, olives, salsa, sour cream and green onion. ● Garnish with the jalapeno and cilantro if you wish to use it.
15. Mediterranean Pesto Chicken Casserole Did someone say cheesy chicken dinner? Doesn’t that sound too good to be true? Not with this recipe! This has healthy olives, feta cheese, and a yummy pesto sauce, along with only 7 net grams of carbs per serving. This recipe serves 4, so you might want to double it and save some for lunch!
INGREDIENTS: ● 1.5 pounds of chicken (thighs or breasts, your choice). ● 2 or 3 ounces of butter for frying. ● 3 to 4 ounces of red or green pesto sauce (your choice). ● 1.5 Cups of heavy whipping cream. ● 8 Ounces of diced feta cheese. ● 8 Tablespoons of pitted black olives. ● 1 Clove of garlic, finely chopped.
● Salt and pepper to taste. For Serving: ● 5.5 Ounces of leafy greens. ● 4 Tablespoons of olive oil. ● Salt and pepper. INSTRUCTIONS: ● Preheat oven to 400 degrees. ● Cut the chicken into bite sized pieces and season with salt and pepper. ● Add the butter to a heavy skillet and fry the chicken pieces until lightly brown. ● Mix the pesto sauce and heavy cream in a bowl. ● Put the chicken, olives, feta cheese, and garlic in a casserole dish. ● Add the pesto sauce and mix a bit, being sure that the chicken is covered in sauce. ● Bake for 20 to 30 minutes or until sauce is bubbly.
Chapter 3. 15 Indulgent Keto Desserts (under 5grams of carbs)
Have you jumped on the Keto bandwagon? It seems like almost everyone is going Keto and with good reason! The Keto diet, or the Ketogenic diet, is diabetic friendly, hormone friendly, and the recipe ideas seem endless. You are probably here because you have a sweet tooth and sugar isn’t allowed on this diet, but don’t despair! We have rounded up some of the best tasting, super low carb desserts, all under 5grams of carbs! What are you waiting for?! Start reading and get busy eating! Desserts to Diet For!
1. No Bake Cherry “Pie” We used cherry here, but you can actually use any Jell-o flavor that you like. Be creative and try some unusual flavors, such as lime or mango. You could even layer
flavors in a tall glass! This serves 8, with each serving having only 4 skinny carbs.
INGREDIENTS: ● 2 Cups of non-fat whipped topping (like Cool Whip Free) Thawed. ● 1 Package of cream cheese (8 ounces) softened. ● 1 Small package (8.5 grams) of sugar free cherry Jell-O. ● ½ Cup of boiling water.
● Additional toppings: Cherry, strawberry, blueberry. INSTRUCTIONS: ● In a medium bowl, mix the whipped topping and cream cheese until creamy and smooth. ● Sprinkle the Jell-O into the boiling water and keep stirring until dissolved. ● Allow the Jell-O to cool to room temperature. ● Add the Jell-O to the cream cheese and stir until completely combined. ● Pour into a pie tin and chill in the fridge until firm, about 2 hours. ● Serve with a dollop of whipping topping.
2. Coconut Lemon Crack Bars These are absolutely addictive and so easy to make, you should probably double this recipe and freeze some for later. This recipe makes 20 very small “bars” but a serving of 2 bars is only 1 gram of carbs. SWEEEEET!
INGREDIENTS: ● ● ● ●
3 Cups of unsweetened, shredded coconut. 2 Tablespoons of fresh lemon rind. 1/3 Cup of coconut oil. ¾ Cup of Splenda or Stevia.
INSTRUCTIONS: ● Line an 8 X 8 inch casserole dish with parchment paper. ● In a large mixing bowl, combine all ingredients and mix well. ● Pour batter into dish and press into place.
● Place in freezer for at least 2 hours – overnight is better. ● Use a wet knife to cut into squares. ● Keep extra bars in the freezer. Keto Breads & Keto Desserts, Click here!
3. Zippy Zucchini Brownies We can see your nose crinkling up from here! We did the same. Zucchini and Brownies just do NOT belong in the same sentence, but this is an exception to the rule. You will NEVER taste the zucchini, honestly. Try it once and see if you don’t agree. This recipe serves 16. Net carbs for one brownie is 2.7 grams.
INGREDIENTS:
● 1 Cup of finely shredded zucchini (put in blender if need be to make it more like a puree). ● 6 Tablespoons of melted butter. ● 2 Tablespoons of melted coconut oil. ● 1 Large egg. ● ½ Cup of Splenda or Stevia. ● Tablespoon of vanilla. ● ¾ Cup of peanut flour (do not use any substitutions). ● 1/3 Cup of unsweetened cocoa powder. ● 1 Teaspoon of baking powder.
● ¼ Teaspoon of salt. ● 4 Squares of dark chocolate (at least 80% cocoa) broken into chunks. INSTRUCTIONS: ● Preheat your oven to 350 degrees. ● Line an 8 X 8 casserole dish with parchment paper. ● In a medium sized bowl, whisk the butter, oil, egg, zucchini, vanilla, and Splenda (or Stevia) until well combined. ● Add the cocoa powder, baking powder, salt and peanut flour. ● Fold these together just until combined. Batter should be thick, but not too dry. If too dry, add a tablespoon or two of water. ● Fold in half of the chocolate pieces, then pour into pan. ● Sprinkle the remaining pieces of chocolate over the top. ● Bake for 30 minutes or until top springs back when touched (the toothpick method doesn’t work well for this). ● Allow to cool completely, then cut into 16 squares. ● Keep uneaten brownies in the refrigerator.
4. Baked Fake Cheetos If you love those poofy Cheetos, but can’t deal with the 16 grams of carbs for only 13 puffs, this will satisfy your need for crunchy cheesy snacks. They won’t taste exactly the same, of course, but you will definitely be back for more. This recipe makes 16 servings and each twist is only 1.8 grams of carbs.
INGREDIENTS: ● 1/3 Cup of grated Parmesan cheese. ● 1 Can of refrigerated pizza dough (10 ounces). ● 1 Teaspoon of paprika (try smoked paprika for a different taste!) ● 1/8 teaspoon of red pepper flakes. ● Butter flavored zero calorie cooking spray. INSTRUCTIONS: ● Preheat oven to 425 degrees. ● In a medium bowl, combine the cheese, paprika, and red pepper. ● Unroll the pizza dough and spread out into a 12 X 8 rectangle. ● Spray the top of the dough with the cooking spray. ● Sprinkle about 2 tablespoons of the cheese mixture all over the dough. ● Fold in half to make an 8 X 6 inch rectangle. ● Spray the dough again and sprinkle the remaining cheese/spice mixture, using your fingers to press the cheese into the dough. ● Cut the dough into 16 strips, each one 8 inches long. ● Put up each strip and twist the dough. ● Put strips about ½ inch apart on a large baking sheet, coated with spray.
â—? Bake for 8 minutes or until lightly brown on the outside. â—? Allow to cool on wire racks.
5. Low Carb Fudge Bombs These chocolate fudgy treats are so good, they really ARE the bomb! With only 2 skinny grams of carbs per serving, you can enjoy these and feel really good about it! This recipe serves 24 and each piece is only 2 grams. Feel free to mix it up by adding a teaspoon or two of instant coffee or ground up hazelnuts, pumpkin spice or peppermint!
INGREDIENTS: ● ● ● ●
2 Cups of heavy whipping cream. 3 Ounces of real butter (at room temperature). 1 Teaspoon of vanilla. 3 Ounces of dark chocolate, broken into small pieces (minimum of 70% cocoa).
INSTRUCTIONS: ● Boil the cream and vanilla in a heavy saucepan. ● Allow to boil for one minute, stirring constantly. ● Reduce heat and simmer slowly for about 20 minutes or until cream is reduced by half. ● Add in the butter and remove pan from heat once the butter has melted. ● Add the chocolate (and other flavors if you want them) and continue to stir until chocolate has melted. ● Pour into a 7 X 7 baking dish and allow to cool in the refrigerator for about 3 hours. ● Cut into 24 pieces and sprinkle with cocoa powder, if desired. ● Keep extra fudge in the fridge or freezer.
6. Krazy Keto Pie Summer is almost here, friends, and is there anything more devlish than a cool, refrigerated piece of pie on a warm summer night? We gotcha covered! You can use almost any flavor here, but we like strawberry. Each piece of pie is only 5 grams of carbs and this recipe serves 8.
INGREDIENTS: For the Crust
● 1 Cup of almond flour. ● 1/3 Cup of Erythritol. ● ½ Stick of real butter, softened. For the Pie Filling ● 1 Package of cream cheese, softened (8 ounces). ● 1 Package of strawberry sugar free Jell-O (8.5 grams). ● 1 Cup of heavy cream. ● ½ Cup of sour cream. INSTRUCTIONS: ● Preheat the oven to 350 degrees. ● In a medium bowl, add the almond flour, Erythritol, and butter. ● Mix well. ● Spray the bottom of a pie tin with a no-calorie cooking spray. ● Press the almond flour mixture into the bottom of the pie tin. ● Bake about 10 minutes or until edges are slightly brown. ● In another bowl, put all other ingredients and mix well. ● Pour over pie crust and spread evenly with spatula or knife.
â—? Chill in the refrigerator for an hour or two. â—? Cut into 8 pieces. Top with whipped cream (optional).
7. Sour Cream and Lemon Muffins If you love lemons and the taste of sour cream, then this is the recipe for you! These are very easy to make and actually freeze like a dream. This recipe makes between 8 and 12 muffins, depending on the size of your muffin tin. Most household tins make 12 muffins, in which case, this recipe is a tiny 4.5 grams of net carbs! If you have the larger, bakery sized muffin tin, you will have 8 servings at 7 grams of net carbs per muffin.
INGREDIENTS: For the Glaze: ● ½ cup of confectioners style Erythritol. ● 3 Tablespoons of fresh lemon juice. For the Topping: ● ● ● ● ●
1 Tablespoon of coconut flour. 3 Tablespoons of melted butter. ¾ Cup of superfine almond flour. 3 Tablespoons of Erythritol sweetener. 1 Teaspoon of lemon zest.
For the Muffins: ● ● ● ● ● ● ● ● ● ●
3 Large eggs. ½ Cup of butter, softened. 3 Tablespoons of lemon juice. 1 Tablespoon of lemon zest. ¾ Cup of granulated Erythritol sweetener. 1.5 Cups of superfine almond flour. ½ Cup of coconut flour. ¼ Teaspoon of arrowroot powder (or Xanthan gum). 1 Cup of sour cream (full fat version). ½ teaspoon of vanilla.
● A pinch of salt. NSTRUCTIONS: For the Muffins: ● Preheat oven to 350 degrees. ● Combine all muffin ingredients in your blender and blend for 3 minutes or until smooth. The dough is thick, so scrap down the sides of the blender every minute. For the Topping: ● Combine the almond flour, sweetener, lemon zest, coconut flour and melted butter in a small bowl. Mix with a fork until you have a crumbly dough. ● Spoon the muffin mix into your muffin tin (you could even use a loaf pan). ● Crumble the topping over the top of the muffin mix. ● Bake for about 25 minutes or until a toothpick comes out clean. For the Glaze:
● In a small bowl, combine the lemon juice and Erythritol and stir with a fork until smooth. ● Pour the glaze over the muffins after they have baked, but are still warm. ● Serve warm or at room temperature. Keto Breads & Keto Desserts, Click here!
8. Keto Cheesecake You might have thought that your cheesecake days were behind you due to your keto diet, but that would be a mistake! Check out this terrific cheesecake that is totally keto. This serves 16 and one serving is a tiny 4 grams of net carbs. That makes this easy to fit into just about everyone’s eating plan.
INGREDIENTS: For the Crust: ● ● ● ●
2 Cups of almond flour. 1/3 cup of butter (measure solid, then melt it). 3 Tablespoons of Erythritol. 1 Teaspoon of vanilla.
For the Cheesecake: ● ● ● ● ●
32 Ounces of cream cheese, softened. 1.25 Cups of Powdered Erythritol (not granular). 3 Large eggs. 1 Teaspoon of vanilla. 1 Tablespoon of lemon juice.
INSTRUCTIONS: ● Preheat your oven to 350 degrees. ● Grease the bottom of a 9 inch springform pan. ● Add all ingredients for the crust in a bowl. Mix until well combined. (It will be a bit crumbly). ● Press the mixture on the bottom of your pan. ● Bake for about 12 minutes or until it just starts to brown. ● Allow to cool for 10 minutes.
● Meanwhile, add the cream cheese and powdered sweetener in a large bowl. ● Mix well, then beat in the eggs, one at a time. ● Now beat in the vanilla and lemon juice. ● Pour the filling over the crust, smoothing the top with a spatula. ● Bake for about 45 to 55 minutes. The center should be almost set, but still wiggles when you shake the pan. ● Cool on the counter, then place in the refrigerator for about 4 hours (overnight is even better). ● Remove from pan and enjoy!
9. Almond Flour Pancakes OK, so maybe you don’t think of pancakes as a snack, but we certainly do! You can make these for breakfast if you are stickler for things like that. We added some no-sugar maple syrup and butter to ours, as you can see, and these actually taste better than boxed pancake mix. Better still; each medium pancake is only 1 net gram of carbs. This means you can eat this entire recipe (which says 5 pancakes, but serves only 1 person in our opinion) and still only set yourself back 5 grams.
INGREDIENTS: ● ● ● ● ● ● ● ● ●
2 Large eggs. 2/3 Cup of superfine almond flour. 1 Tablespoon of water. 2 Ounces of cream cheese, cubed. 1 Teaspoon of baking powder. 2 Teaspoons of vanilla. ½ Teaspoon of cinnamon. ½ Teaspoon of Stevia or Splenda. Sugar free syrup and butter to taste.
INSTRUCTIONS: ● Add all ingredients in your blender (adding the cream cheese last). ● Blend until smooth, about 2 minutes, scraping the sides a few times. ● Allow batter to sit for another 2 minutes. ● Heat your skillet and spray with a no-calorie cooking spray. ● Pour about 4 tablespoons of batter to make 5 pancakes. ● When bubbles appear on the edges, flip to the other side. ● Serve hot.
10. Zero Carb Pudding Pudding isn’t just for kids, not anymore! We have discovered a pudding that is completely carb free! Well, to be honest, it has less than half a gram of fat in each serving, so don’t eat it all day long, but two servings of this recipe will set you back less than 1 gram of carbs. Eat up!
INGREDIENTS: ● 2 Tablespoons of heavy whipping cream. ● 1 teaspoon of vanilla. ● Artificial sweetener to taste. INSTRUCTIONS: ● In a small bowl, mix everything together with a spoon, then use your electric mixer to beat this until stiff peaks form. ● Transfer to a serving bowl and refrigerate for about 20 minutes. Keto Breads & Keto Desserts, Click here!
11. Super Easy Sugar Free Hot Cocoa Summer is around the corner, but sometimes, a nice hot cup of cocoa is so good just before bed isn’t it? Have you been avoiding this nighttime favorite because of the carbs? Well, you can enjoy this recipe to your heart’s content. Each serving is only a tiny 2 grams of carbs. We like Ghirardelli’s unsweetened cocoa for our hot chocolate, but you can use any brand that is sugar free.
INGREDIENTS: ● 3 Teaspoons for any brand unsweetened cocoa. ● 1 Cup (8 ounces) of water. ● Artificial sweetener to taste. INSTRUCTIONS: ● Put all ingredients in a small saucepan and heat over medium flame until almost boiling. ● Pour into your favorite mug and enjoy!
12. Mixed Berry Ice Cream With summer bearing down on us fast, you know the one thing you can’t escape? People everywhere eating ice cream. You can enjoy the creamy taste of ice cream as well; you just have to make it yourself! This recipe makes 8 servings and each serving is only 3 grams of net carbs. Dig out that big bowl for this one!
INGREDIENTS: ● ● ● ●
3 Cups of mixed berries (fresh or frozen, your choice). 14 Ounces of coconut milk (about 2 cups). ¼ Teaspoon of cinnamon. 2 Tablespoons of maple syrup (you could use Stevia or Splenda if you prefer).
INSTRUCTIONS: ● Using your blender, add the berries, cinnamon and coconut milk. ● Taste and add sweetener if you think you need it ● Blend again. ● Freeze in a container for at least 4 hours. ● Serve with a handful of berries sprinkled on top or your favorite topping.
13. Delish Devil’s Food Cake Well, if you loved our fudge recipe, as well as our brownie recipe, but want some good, old fashioned chocolate cake for birthdays and Saturday night pig-outs, this is the one for you! No icing, but you could add Cool Whip Free or
smash up some raspberries to put on top. This serves 16 and each serving is a tiny little 6 grams of net carbs.
INGREDIENTS: ● 9 ounces of dark chocolate (at least 70% cocoa solids). ● 5.5 ounces of real butter. ● 5 Large eggs. ● 1 Teaspoon of vanilla.
● 1 Pinch of salt. INSTRUCTIONS: ● ● ● ● ● ● ● ● ● ● ● ● ●
Preheat your oven to 325 degrees. Grease the bottom of a 9 inch springboard cake pan. Break the chocolate and butter into pieces. Melt both in a double boiler or the microwave. Separate the eggs. Add salt to the egg whites, then beat with a mixer until stiff peaks form. Add the vanilla to the yolks and whisk until smooth. Pour the chocolate/butter mixture into the bowl with the yolks and mix. Fold in the egg whites. Keep folding just until you can no longer see any white streaks. Pour the batter into the pan and bake for 15-17 minutes. Use the toothpick method to test for doneness. A few crumbs are OK, but not runny batter. Serve warm.
14. Oh My Goodness Granola Bars We know how it is. Sometimes, you want to go out and about on a hike or shopping or the zoo, but you don’t want to blow your diet by eating junk foods. These granola bars might just be what you are looking for. This recipe will make 20 bars (so you can share with your kids) and each bar is only 3 grams of net carbs, so you can enjoy your outing without going hungry. Note:​ all nuts and seeds should be salt free!
INGREDIENTS: ● ● ● ● ● ● ● ● ● ● ● ● ● ●
3 Ounces of walnuts. 3 Ounces of almonds. 2 ounces of sesame seeds. 2 Ounces of pumpkin seeds. 1/8 Ounce of flaxseeds. 2 Ounces of unsweetened shredded coconut. 2 Ounces of dark chocolate (a minimum of 70 percent cocoa solids). 6 Tablespoons of coconut oil. 4 Tablespoons of tahini. 2 Teaspoons of cinnamon. 1 Teaspoon of vanilla. 2 Eggs. 1 Pinch of salt. 3 (additional) ounces of dark chocolate for garnish (optional).
INSTRUCTIONS: ● Preheat the oven to 350 degrees. ● Spray a 7 X 11 inch baking dish (or line with parchment paper). ● Dump everything except the last 3 ounces of chocolate in your blender or food processor and grind until coarse.
● Spoon the mixture into your baking dish, pressing down just a bit with a spoon. ● Bake for 15 to 20 minutes or until brown. ● Cut into 20 bars and allow to cool for 10 to 20 minutes. ● Melt the remaining chocolate, then dip each end of the bar into the melted chocolate. ● Allow to cool completely. ● Store either the fridge or the freezer.
15. Chocolate Bacon Strips If you want something a bit different from the same old cakes, cookies, and puddings, this one will really set your mouth on fire! Not that it’s spicy, but that it’s so deliciously addicting! Imagine eating bacon, baked in chocolate and pecans. You cannot pass this one up without trying it at least once. Three strips of bacon are a tiny 2 grams of net carbs.
INGREDIENTS: For the Bacon Base: ● 13 Slices of thick bacon (smoked bacon is the bomb in this recipe). ● 2 Tablespoons of Erythritol. ● 1 Tablespoon of maple extract. For the Coating: ● 4 Tablespoons of unsweetened cocoa powder. ● 2 Tablespoon of Erythritol. ● 15 Drops of liquid Stevia.
● ¼ Cup of chopped, roasted pecans. INSTRUCTIONS: ● Preheat your oven to 400 degrees. ● Line a baking dish with aluminum foil and lay the bacon flat. It’s OK if the bacon touches or overlaps a bit. ● Sprinkle 1 Tablespoon of powdered or granular Erythritol and 1.5 Tablespoons of the maple extract on one side of the bacon and rub it in a little. ● Flip the bacon over and repeat. ● Bake for 40 to 50 minutes or until crisp. ● Remove the bacon and allow to cool for a few minutes. ● Once it has cooled a little pour the bacon fat into a small bowl until you have 5 or 6 tablespoons of bacon fat. ● Add 4 Tablespoons of cocoa powder, 2 tablespoons of Erythritol and the Stevia to the bacon grease and mix well. ● Transfer the chocolate mixture to a different container so you can dip the bacon into it. ● You can dip all the bacon at one time, or do one or two pieces at a time.
● Put each strip of bacon on a cooking sheet lined with parchment paper. ● Once all 13 pieces are done, sprinkle the top with the pecans. ● Put the bacon in the refrigerator for at least 6 hours or overnight. ● Grab and serve! ● The chocolate melts fairly quickly so take out only what you want to eat right now and leave the remainder in the fridge. Keto Breads & Keto Desserts, Click here!
Chapter 4. 10 Keto Friendly Infused Water Recipes
Summer is just around the corner and with it, cool, refreshing drinks.
If you are on the keto diet, then you don’t want to blow your carbs on some ice cream based or sugar filled drinks, but let’s face it; plain water is a bore. Did you know that you can make your own super vitamin infused, healthy, downright delish infused waters that will not only quench your thirst, but keep your diet plan on track? If you’ve ever added a slice of lemon or lime to a glass of water, then you know what infused water is all about! Allowing fruits, vegetables, and herbs to “marinate” overnight in some water allows all the flavor, with virtually none of the carbs or calories, to seep out, turning your plain old glass of water into something truly special. Some combo’s taste better than others, however. That’s why we have made a list with some of the most satisfying flavor combinations you could imagine. Although you can make these in the morning, infused water works best when allowed to sit overnight. Make your favorites before bed and everything will be ready the next day. Keep reading and get out your pitcher! In fact, get out several!
1. Super Citrus Infused Water This one goes way beyond lemon or lime water. This is our favorite recipe so far, so you simply must give it a try!
INGREDIENTS: ● ● ● ●
1 Medium Cucumber, sliced. ½ Red grapefruit slices, peel removed. 1 Lemon, sliced. 1 Lime, sliced.
● 12 Fresh Mint leaves. ● 2 Cups of watermelon, peel removed and cut into chunks. ● 1 Bottle of sparkling water. ● 2 Quarts of water. INSTRUCTIONS: Place everything in a large pitcher with a lid or cover with a plate. Allow to soak overnight. You can enjoy this over ice if you like.
2. BOC Delight This might sound like the strangest combination ever but once you try it, you will be hooked!
INGREDIENTS: ● ● ● ●
1 Orange, cut into slices 1 Cup of blueberries (frozen or fresh) 1 Small handful of cilantro leaves 2 Quarts of water
INSTRUCTIONS:: Put everything in a large pitcher. Cover and allow to sit overnight in the refrigerator.
3. The Double R You might never have imagined your rose garden could make a water infused recipe that really refreshes, but you simply must try this recipe before you scoff at it. Be sure you are using organic rose petals that do not contain any pesticides.
INGREDIENTS: â—? 1 Cup of raspberries (fresh or frozen).
● 1 Large handful of rose petals. ● 2 Vanilla beans. ● 2 Quarts of water. INSTRUCTIONS: Place all ingredients in a pitcher and cover. Allow to soak overnight. Strain before drinking.
Custom Keto Diet, Click here
4. PS Water You might be wondering what the PS stands for; pretty simple? Pretty sweet? Well, both of those are correct, but we were thinking along the lines of peach and sage! This unique combination will become a favorite in no time.
INGREDIENTS: ● 2 Large peaches, cut into slices. ● Two or three sprigs of fresh sage. ● 2 Quarts of water. INSTRUCTIONS:: Place all ingredients in a pitcher and cover. Allow to chill in the refrigerator overnight. Serve over ice if you like.
5. Super Hydrating Pineapple Water
If you miss drinking sodas or fruit juice, chances are that it’s the sugar you miss. Sugar might be a no-no on the keto plan, but sweet drinks are still allowed! This one is so sweet, as well as super hydrating, that we bet you take this one on all your summer picnics.
INGREDIENTS: ● 2 Small sticks of sugar cane (cut them to fit in your pitcher). ● 1 Cup of fresh pineapple chunks (remove the skin).
â—? 2 Quarts of water. INSTRUCTIONS: Put everything in a large pitcher and cover. Allow to soak overnight. Do not strain this one! Pour over ice.
6. Detox Cucumber Cooler This delicious drink comes to us courtesy of just about every spa in America. You don’t need to visit one to enjoy this drink, however. Make this beauty right at home and drink it all day long for some super detox, as well as thirst quenching power.
INGREDIENTS: ● ● ● ●
1 Cucumber, sliced. 1 Lemon, sliced. 10 Fresh mint leaves. 2 Quarts of water.
INSTRUCTIONS:: Put everything in a large pitcher and cover. Allow to steep overnight. No need to strain.
7. Green Tea Infused Delight OK, so everyone knows that green tea is not only super healthy but it can help you to lose weight, right? So why aren’t we drinking more green tea? If you’re bored with green tea, this infusion just might make you a fan once more.
INGREDIENTS: ● 1 Green tea bag ● Half of a sliced lemon
● ½ Cup of sliced strawberries ● Half of a sliced cucumber ● 2 Quarts of water INSTRUCTIONS:: Mix everything together in a large pitcher. Cover and allow to set overnight. Pull out the tea bag and squeeze it into the pitcher, then discard.
8. Berry Good Water This sweet tasting water comes to us from the keto friendly berry (both blueberry and strawberry). You get all the flavor, with virtually none of the carbs.
INGREDIENTS: ● ● ● ● ●
1 Lemon, sliced. ½ Cup of blueberries (frozen or fresh). ½ Cup of sliced strawberries (frozen or fresh). ½ Cup of fresh mint leaves. 2 Quarts of water.
INSTRUCTIONS:: Place all ingredients in a pitcher and cover. Allow to chill overnight. Don’t strain this one.
9. Sweet and Sour If you are a fan of sweet and sour foods, then this is the drink for you! We bet this water reminds you of a cocktail!
INGREDIENTS: ● 20 Bing cherries, pits removed, cut into halves. ● 1 Large lime, cut into slices. ● 2 quarts of water. INSTRUCTIONS: Put all ingredients in a pitcher and cover. Allow to chill overnight. Use the strainer on your pitcher to remove any lime seeds. Custom Keto Diet, Click Here!
10. The Cool Coconut If you want a truly unique taste, you must try this one! Refreshing and tropical coconut mixed with the one and only flavor of the Down Under fruit, kiwi.
INGREDIENTS: ● 2 Kiwi Fruit, peeled and cut into slices. ● 1 Cup of coconut water.
● 1 Cup of water. INSTRUCTIONS: Put all ingredients in a pitcher. Allow to steep in the refrigerator for at least 2 hours. Custom Keto Diet, Click here!
Chapter 5. Top 10 Keto Kitchen Essentials
If you are looking for the truth about the keto diet, you’ve come to the right place. There is nothing worse than those "pie in the sky" diets that claim miraculous results with no work. Let's be real for a few minutes. Keto means meal prep and planning. There is no way around it! The good news here is that there are a few kitchen tools that will make this job much, much easier. In fact, some of them are downright fun!
Want to stick to your keto diet with very little hassle? Look at our recommendations for the 10 best kitchen tools that will help you get your meals together in no time flat! 1. Ninja Professional Blender
Ninja Professional Blender with Nutri Ninja Cups. If you think a blender is a blender, then you haven’t seen the Ninja Professional BL610!! More than 1000 watts of
power mean that this blender will make smoothies and drinks in seconds, not minutes. The jar is BFA free and is dishwasher safe. There are oodles of recipes online that work perfectly with this blender, including No Bake Keto Cheesecake, Cauliflower Crust Pizza, Coconut Cream Pie Shake, and Cream of Broccoli Soup. Is your mouth watering yet?!
2. Crock Pot Brand Slow Cooker This is one of our favorite ways to cook! Have it ready the night before, turn it on when you leave for work, and dinner is waiting for you when you get home! What could be easier?!
Instant Pot DUO60 6 Qt 7-in-1 Multi-Use Programmable Pressure Cooker. The Instant Pot 7 in 1 Slow Cooker does much more than your mother’s crock pot! You can use this beauty as a rice cooker, steamer, yogurt maker, pressure cooker, and more! There is a 3, 6 and -quart models available. All sizes come with a stainless steel cooking pot that is removable for easy cleanup. The digital controls with more than a dozen Smart Programs mean that you can time your meal to cook exactly how and when you want it! No more guessing ! The Instant Pot 7 in 1 Slow Cooker is the best invention since‌well, since slow cookers were invented! If you only
buy one thing for your kitchen, this should be it! Did we mention that there are thousands of keto recipes online?
Crock-Pot 6-Quart Countdown Programmable Oval Slow Cooker There is a 6 quart and 7-quart model available. Both have a ceramic coated, removable pot for stove top browning and easy clean up. The removable pot is dishwasher safe and comes with a glass lid that locks in place. There are thousands of keto recipes online. Crock pot cooking becomes a habit, so don’t say we didn’t warn you!
3. Chef’s Knife
Mercer Culinary Millennia 8-Inch Chef's Knife One of the things you will find yourself doing quite a bit of is chopping food; vegetables, meat, cheese, you name it, we guarantee you will be doing lots and lots of chopping. The Mercer Culinary Millennia Chef’s knife, however, will make this job less of a chore. Nothing is more annoying than trying to chop tomatoes or other soft foods with a dull knife. This knife is very reasonably priced and comes in a variety of colors.
Victorinox Fibrox Pro Chef's Knife If you are looking for the top of line knife, you cannot go wrong with the Victorinox Fibro Chef’s Knife. This is a terrific, multipurpose knife designed for those who want the best. This knife has been listed as “highly recommended” for more than 20 years by a leading gourmet consumer magazine. Victorniox is the best-known name in culinary knives and comes with a lifetime warranty.
4. Kitchen Scale
Ozeri Pronto Digital Multifunction Kitchen and Food Scale Things have come so far from those chintzy little kitchen scales of the 1980’s. If you are new to the keto diet, you will
want to weigh your food until you are better at judging portion sizes. Also, making meals from scratch means measuring foods in proper proportion. The Ozeri Pronto Digital Multifunction kitchen scale is both pretty and useful. This super accurate scale has a large weighing platform and has an automatic 2 minute shut off to save battery life. When you consider that just a gram or two of carbs can knock you right out of ketosis! Having an accurate scale will help to keep you on track! 5. Food Thermometer
Instant Read Thermometer Super Fast Digital Electronic Food Thermometer Everyone needs a food thermometer for meat, right? Especially when you are planning on eating a big quantity of it, like you will on the keto diet. But not all thermometers are created equal! The GDEALER Instant Read thermometer has a collapsible probe that tucks away out of sight (and out of
fingers) when not in use. It has a large, digital readout and cooking time are listed right on the body, no need to run back inside to check what the package says is the correct temperature. Best of all, this is a deluxe thermometer at a bargain price. Check it out! 6. Grease Splatter Screen
Grease Splatter Screen for Frying Pan Let's be honest here; we are betting that your current grease splatter screen came from the 99-cent store, right? The problem with cheap screens is that you get what you pay for; in this case, lots of burns from screens that won’t lay flat. You are going to be cooking a lot meat, so you might as well break down and take a look at the Bergkoch splatter screen. It stops 97% of all oil splatters, which means less clean up and fewer burns. Once you try one of these, you will literally throw all your other screens in the trash!
7. Immersion Blender
Cuisinart Smart Stick 200 Watt 2 Speed Hand Blender Sometimes called a hand blender, this small blending unit is perfect for a one person serving. If you want to mix up some soup or bone broth in a cup, or perhaps the MCT oil in your coffee but don’t want to bring out your Ninja blender, all you need is a handy little immersion blender. You have probably had one of these in the past and found that those older models burned out in a few months. Hand blenders have really come a long way since then! Check out the Cuisinart Smart Stick blender. It has 2 speeds, 200 watts of power and is super durable. Try it out on your next meal and be surprised! 8. Measuring Cups
Bellemain Stainless Steel Measuring Cup Set, 6 Piece Those old fashioned measuring cups your mother gave you when you moved into your first apartment really aren’t going to cut it when you start doing some heavy duty measuring. Check out the Bellemain Stainless Steel Measuring cup set. These are perfect for liquids, such as water, coconut oil, and milk. Made from stainless steel, so there is no funny taste and they won’t absorb food colors.
1Easylife 18/8 Stainless Steel Measuring Spoons For dry ingredients, you will want a set of measuring spoons. You can’t go wrong with the 1EasyLife brand of stainless steel spoons. These come with a set of 6 spoons, which are perfect for dry ingredients, such as spices, baking powder, or even sweeteners. You will really appreciate these stainless-steel measuring products and we bet you end up passing them on to your children many years from now! 9. Cast Iron Skillet
Lodge L8SK3 10-1/4-Inch Pre-Seasoned Skillet There is a good reason that grandma’s cast iron skillet set is so valuable; those well-seasoned pans cook food better than anything else, but that seasoning didn’t happen overnight. Which is why we are recommending the Lodge cast iron skillet. It comes pre-seasoned, so you don’t have to spend any time trying to season it. This cast iron skillet is just the right tool for baking, roasting, frying, searing and simmering all your favorite keto foods and they last forever! 10. Spiralizer
Spiralizer 5-Blade Vegetable Slicer Even if you think you have everything for your kitchen, you are going to want to buy this 5 blade Spiralizer. This one is the strongest, most heavy-duty appliance around. It turns veggies like cauliflower, zucchini, and carrots into “pasta”, by cutting them into thin, spiral shapes. You will find yourself using this product repeatedly, week after week. The keto diet means no pasta, so using this to make “pasta-like” products makes it an essential appliance in your kitchen. You will never be bored with your dinners with this spiralizer in your kitchen. Custom Keto Diet, Click here!
Chapter 6. 3 Ways To Measure Your Ketones
If you are thinking about joining the thousands of people who are "going keto", or if you are already trying the keto diet, you probably have read that this eating plan is a powerful way to naturally use your own body to lose weight, increase mental clarity, and improve physical performance amongst many other benefits. If you have already started, you might have guessed via various signs in your body that you are in a state of ketosis, but what if you only have a few pounds to lose or you aren't sure about those clues your body is giving off? Test, don't guess, as the old saying goes. Let's talk about the three different types of ketones in the body and how you can test them using different techniques.
The Three Types of Ketones Basically, ketones can be boiled down into three compounds:
● Acetone ● Beta-hydroxybutyrate ● Acetoacetate Each of these unique compounds performs different functions in the metabolism of ketosis and each can be tested. Not all measuring tools are the same, however, as some are better (more accurate) than others depending on the time the testing is performed, as well as the purpose as to why you are doing this test. These three ketones can be measured when they spill over into your breath, urine, or blood. The good thing about today's times is that you can measure all three of these at home, no lab work or doctor required! The Three Testing Methods
Smackfat Ketone Strips - darker shades indicate progressively larger amounts of ketones detected in the sample.
This is the most popular method of testing for ketones, most likely because it's inexpensive and easy to do. When you are in a state of ketosis, ketones will be secreted by the body and they will overflow into your urine. The test is certainly easy enough; pee on the stick or strip, tap it to shake off the excess, wait 1 minute to see results. Speaking in general, depending on the brand, the darker the strip, the more ketones you are excreting. Urine strips are available everywhere and inexpensive, which makes them the first choice most people turn to. We recommend: ​Smackfat Ketone Strips​ (at amazon).
2. Blood
The most accurate method for measuring ketones in your body is via blood. These devices are similar to the way diabetics check their blood sugar levels. You use a lancet to poke your body (usually your finger), place a drop of blood on the strip and you should have a precise measurement in about 10-15 seconds. The blood level of BHB is measured in something called millimolar concentration, otherwise known as mmol. No doctors or labs are required, you can get a precise measurement at home, however, you will still need to buy lancets and strips, in addition to the device. We recommend the ​Precision Xtra Ketone Monitor System (at amazon).
3. Breath Another ketone body that is produced when you are in a state of ketosis is acetone or acetate. By measuring your breath for these substances, you can also find out if you are in ketosis. The most commonly used device is the Ketonix unit​ (at amazon), which measures the acetone in your breath. These are measured in parts per million
(ppm) and can measure anywhere between 1 and 1250 ppm. There are several devices which usually tell you the level of ketones using different colored lights. One of the advantages of breath measurement is that you only need to buy the Ketonix unit one time, unlike strips, which you will need to buy repeatedly. Everyone has their own preference when it comes to testing methods, so pick whichever one works well for you. There is no right or wrong way to measure this, just pick your method and go all out keto!
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