The Easy 5- Ingredient Ketogenic Diet Cookbook E-Book

Kate Armstrong

• Herausgeber: Impulse World
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2019

Beschreibung

Now that you have started the keto diet, the question is what do you eat and how do you prepare what you are eating without stress? No need to worry The Easy 5-Ingredient Ketogenic Diet Cookbook is loaded with quick and easy low carb recipes that will perfectly fit into your lifestyle and busy schedule. This cookbook is an easy weight loss solution to make your ketogenic diet simple, it comprises of few recipes meal, no more than 5-ingredients, along with many 30-minute or one-pot recipes. The success of your ketogenic diet depends on how easy you can follow its high fat, low carb principle-meaning you need  meals that are easy to prepare and also delicious and taste board friendly. These recipes will fit into your busy schedule no matter how busy you are, they are perfect for busy working people who want to keep up with the ketogenic diet. You will find in this 5- Ingredients ketogenic diet cookbook: 101 recipes that can be prepare in few minutes no more than 5 ingredients. Nutrition information for recipes. Keto-friendly recipes for breakfasts, lunches, dinners, soup, beef, meat, chicken and other poultry, fish, snacks, sauces, dressings and dessert One Pot Meals for quick prep and clean-up Recipes with a few minutes preparation to save you time. Ketogenic diet recipes include: Low Carb Honey Mustard Chicken, Keto Roasted Pecans with Pumpkin Spice, Special Mushroom omelet, Keto Scrambled eggs and chives, Asparagus & Bacon with Stuffed Chicken, Low Carb Paprika chicken with rutabaga, Keto Chicken with Artichokes and Garlic, Easy Cooked Salmon Mousse Cucumber Rolls, Simple Keto Almond Butter Fat Bombs and, many more! Your Ketogenic diet will be a smooth and fulfilled one with these wonderful recipes for your busy schedule. This ketogenic diet cookbook will be most beneficial if you stick with the recipes in this book, you will be able to stay in ketosis and stay healthy for as long as you want. It is an incredible discovery to know staying on a ketogenic diet can be made possible even with your very busy schedule. Wish you all the best.

Leseprobe

The Easy 5- Ingredient Ketogenic Diet Cookbook

High fat, Low Carb and Pocket Friendly Recipes for Busy People on Keto Diet

Kate Armstrong

Copyright © 2018 Kate Armstrong

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Table of Contents

INTRODUCTION

BREAKFAST AND DRINKS

Avocado Boiled eggs with bacon sails

Keto Roasted Pecans with Pumpkin Spice

Special Mushroom omelet

Keto Scrambled eggs and chives

Asparagus & Bacon with Stuffed Chicken

Simple keto latte

Keto Pork Medallions

Morning Omelet

Keto Low-Carb Moscow Mule

Low Carb bacon omelet l

Keto 5 Minute Chicken Nuggets - Gluten Free

Low Carb Honey Mustard Chicken

Easy smoked salmon and avocado

Keto mushrooms with fried halloumi cheese

Breakfast baked bacon omelet

Easy Keto Chicken Nuggets

Quick Chili Verde

Keto Basil Baked Sausage

Special English muffins

Larry Egg butter

BEEF AND PORK

Skewer Bacon Wrapped Scallops

Keto Green Beans and Ground Beef

Easy Bacon Jalapeno Peppers

Keto Cheese Meatloaf

Keto meatballs

5 Ingredients Stuffed Pork Chops

Keto Slow Cooker Corned Beef Cabbage

Easy Keto Taco Casserole

Basic Beans & Sausage

Low Carb Chicken with Vodka Sauce

Quick Cheesy Bacon Chicken

Low Carb Bacon Wrapped Asparagus

Keto Pork Belly Cracklins

Partial Corned Beef Brisket

Keto Pork Sandwich

Stylish Barbecue Dry Rub Ribs

Halloumi Cheese Wrapped with Bacon

Keto lettuce wraps

Keto Bacon butter Mix

SOUP AND STEW

Low Carb Broccoli Soup

Low Carb Keto Fresh Tomato Basil Soup

Spiced Sausage Kale Soup

Low Carb Cream Soup Base

Easy Egg Drop Soup

Always on time Spring Soup with Poached Egg

No-Cook Keto Soup

Keto Broccoli Soup

Low Carb Keto Leek and Cauliflower Soup

Thai Style Chicken Soup

Easy Keto Cauliflower soup

Easy Jicama Tostadas

FISH AND POULTRY

Keto Spicy Baked Chicken

Low Carb, Keto, Gluten-Free, Baked Pesto Chicken

Speedy Keto Chicken Salad

Easy Keto Quiche

Keto Low Carb fried salmon

Skewers Prosciutto-wrapped salmon

Keto Low Carb fried salmon with asparagus

Low Carb Paprika chicken with rutabaga

Keto Chicken with Artichokes and Garlic

Roasted Chicken Keto Meal

Keto Low Carb Egg and Bacon

Low Carb Chicken Taco Shells

Keto salmon with spinach

Quick Low Carb turkey with cream-cheese sauce

Easy Keto chicken skewers

SIDE DISH AND SNACK

Keto Shrimp

Simple Keto Cauliflower Casserole

About Creamy Cauliflower Tortillas

Keto Easy Vegan Roasted Eggplant with Garlic

Keto Roast

My Style Deviled Eggs

Made Easy Pimento Cheese Dip

Mushrooms With Pesto

Crispy Keto Pork Bites

Low Carb Bacon Burger Bombs

Keto Coconut Orange Fat Bombs

Tasty Pizza Fat Bombs

Easy Caprese Salad

Creamy Coconut Yogurt

Low Carb Fried Queso Fresco

SAUCES AND DRESSINGS

Easy Tomato Sauce

Wonderful Cranberry Sauce

Classy Vodka Sauce

Keto 5 Minute Raspberry Vinaigrette

Keto Low Carb Strawberry Chia Seed Jam

5 Minutes Tangy Low Carb Tartar Sauce

Simple Honey Vinaigrette

Keto-Style Cocktail Sauce

Easy Keto Dipping Sauce

Quick Spicy Ranch Dressing

DESSERT

Speedy Coconut Fat Bombs

Keto Low Carb Chocolate Cookies

Easy Keto Cookies

Healthy Green Cookies

Easy Cooked Salmon Mousse Cucumber Rolls

Simple Keto Almond Butter Fat Bombs

Keto  Fat Bombs

Keto Diet Soup

Simple Low Carb Raspberry Ice Cream

Simple Keto Coconut Peanut Butter Balls

INTRODUCTION

I’m really excited to know you have picked an interest to explore the ketogenic lifestyle. Starting a keto diet plan is not always a problem within the first few weeks, but can become challenging as time goes on, especially for busy people with very tight schedule.

A major reason so many people have let go their diet plan after few weeks of being on the diet  is because it’s difficult to follow through with the right kind of meal; also time and energy consuming. That is why the 5- ingredient ketogenic diet cookbook with high fat, low carb and pocket friendly recipes for busy people on keto diet is perfect and highly recommend by your nutrition expert Kate Armstrong as your best help towards your keto diet journey.

The ketogenic diet is a high fat, low carb and a moderate protein diet plan, it is also referred to as low carbs high fat (LCHF), it helps your body to use up energy fast by producing ketones, a metabolic state called ketosis.

What makes this 5- ingredient ketogenic diet cookbook special and why is it highly recommended? The recipes in the cookbook will helps you to get to ketosis fast, they are easy to prepare and also delicious and satisfactory. One important thing to note is Keto diet totally change the way your body function in a positive way, along with how your nutrition is been viewed.

Your body runs more effectively being a fat burner that a sugar burner. When you consume foods that are high in carbs, your body produce a substance called glucose and insulin. The glucose functions to convert and use up the energy stored in the body, making it the primary source for burning energy. Insulin is then produced to help transport glucose around the body which is mainly important in fueling brain-function.

This is where the problem lies; your body being an energy burner does not need fat as energy, therefore fats are stored. This shouldn’t have been a problem not until your body can’t store much glucose and the unused glucose is stored in the body as fat.

BREAKFAST AND DRINKS

Avocado Boiled eggs with bacon sails

Prep Time: 5 mins

Cook Time: 20 mins

Servings: 2

Ingredients:

Pepper and salt

2 ounces of bacon 

1 teaspoon of olive oil

½ avocado 

2 eggs, hard-boiled 

Preparations:

1. Preheat the oven to 350°F.

2. Cut the eggs vertically into halves, remove the yolks. Place egg York in a bowl. Add oil and avocado, then mash together until combined, season with pepper and Salt to taste.

3. Arrange bacon into a baking sheet and bake in the preheated oven, about 5–7 minutes until crispy. .

4. Carefully spoon the mixture back into the boiled egg whites.

Nutrition per servings:2g Carbohydrates;144 g Calories; 13g Fat; 5g Protein.

Keto Roasted Pecans with Pumpkin Spice

Prep time: 10 minutes

Cook time: 12 mins

Servings: 1/4 cup

Ingredients:

2 cups of raw pecan

3 tbs of salted butter, melted

1 tsp of pure vanilla extract

2 tbs of Pumpkin Pie Spice

2 tbs of confectioners’ erythrito

Preparations:

1. Preheat the oven to 350°F. Line a parchment paper over a rimmed baking sheet.

2. Add the butter, vanilla and pecans into a bowl, toss until evenly coated.

3. Sprinkle with the erythritol and pumpkin pie spice, toss to coat the.

4. In a single layer, spread the nuts on the prepared baking sheet; bake for 12 minutes.

Nutrition per serving Size: 1/4 cup

Special Mushroom omelet

Prep time: 5 minutes

Cook time: 5 minutes

Servings: 3

Ingredients:

1 ounce of shredded cheese

Pepper and salt

3 mushrooms 

1⁄5 yellow onion 

1 ounce of butter 

3 eggs 

Preparations:

1.  Whisk eggs, pepper and salt in a mixing bowl until smooth and frothy.

2. Adjust spices and salt to taste.

3. Heat butter in a skillet, pour in the egg mixture.

4. Sprinkle with onion, mushrooms and cheese before the eggs is fully set.

5. Loosen the omelet around the edges with a spatula and then fold into half until its golden brown under.  Transfer the omelet on to a plate.

Nutrition per servings: 3g Carbohydrates; 510g Calories; 43g Fat; 25g Protein.