My copy is busted open with stains on so many pages, I use this book often. I find new recipes even though I have used it for over a year. I have gifted and recommended it to others as a great way to jump into Keto. Some recipes are not perfect for me but I know enough to make them so. And many recipes are liked by all.
If you are starting off with Keto, this book is no b.s., easy to navigate and can become your go to for low-carb cooking.
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From the Publisher
Protein on a keto diet
Like fats, proteins play an important role in a healthy keto diet. You should always buy the best-quality protein sources you can afford. If your budget allows it, opt for organic eggs and grass-fed, humanelyraised meat. Grass-fed beef contains more micronutrients and more omega-3 fatty acids. Plus, pasture-raised and grass-fed animals have a much better quality of life compared to those kept in large industrial facilities.
Avoid farmed fish, too, and opt for wild-caught, locally sourced, sustainable fish that’s low in mercury. According to the Seafood Watch Best Choices list, some of the best options are Pacific sardines, Atlantic mackerel, freshwater Coho salmon, Alaskan salmon, canned salmon, Albacore tuna, and sablefish/black cod. To learn more about healthy, sustainable fish, visit our official website and download the free Seafood Watch app.
You can use canned fish, but when you’re using canned products of any kind, such as tuna or coconut milk, avoid BPA-lined cans. BPA has been linked to many negative health effects, such as impaired thyroid function and cancer.
Three -Cheese Crustless Mini Quiches
MAKES: 12 mini quiches HANDS-ON TIME: 20 minutes OVERALL TIME: 45 minutes
These low-carb vegetarian quiches are surprisingly filling, and they’re super-portable, too: pop a couple into your lunchbox, or grab one as a snack as you’re running out the door. If you have time, though, they’re best served drizzled with homemade pesto and paired with a simple side salad.
Preheat the oven to 375°F (190°C, or gas mark 5). Grease a large saucepan (big enough to fit all the spinach) with the ghee. Heat over a medium-high heat, add the onion, and cook for 6 to 8 minutes, or until lightly browned. Add the garlic and cook for 1 minute more. Add the spinach and cook for 1 to 2 minutes, stirring frequently, until wilted. Remove from the heat and set aside.
In a bowl, combine the ricotta, Parmesan, egg, and egg yolks. Spoon about 1 oz (28 g) of the ricotta cheese mixture into each cup of a silicone muffin pan (or a regular muffin pan greased with ghee). Top each with a dollop of the spinach-onion mixture and about a tablespoon of cheese. Finally, top each with the remaining ricotta cheese mixture and bake for 20 to 25 minutes, or until the quiches are set and the tops are lightly browned. Let the quiches cool for a few minutes before serving. Optionally, top each with homemade pesto. Store in the fridge to up to 5 days, or freeze for up to 6 months.
- 1 tablespoon (15 g/0.5 oz) ghee or duck fat
- 1 large (150 g/5.3 oz) yellow onion, chopped
- 2 cloves garlic, minced
- 8.5 ounces (240 g) fresh spinach or chopped Swiss chard
- 1.1 pounds (500 g) ricotta cheese
- 1 cup (90 g/3.2 oz) finely grated Parmesan cheese
- 1 large egg
- 4 egg yolks
- 8.5 ounces (240 g) blue cheese, feta, or goat cheese, crumbled
- Optional: Serve each quiche with 1 teaspoon (5 g/0.2 oz) Basil Pesto (page xx)
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