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The transition to a keto diet can be difficult, but this “induction” phase doesn’t have to be! Best-selling author of The KetoDiet Cookbook, Martina Slajerova, explains the first tricky few weeks as your metabolism readjusts to burning fat rather than carbs.
The ketogenic diet has become the go-to healthy diet for losing weight, managing diabetes, and possibly preventing and managing conditions such as neurodegenerative diseases and cancer.
Every recipe in The Beginner’s KetoDiet Cookbook is designed to meet the special nutrient requirements of the induction phase. Just some of the dishes you’ll be enjoying include:Breakfast ChiliAnti-Inflammatory Egg Drop SoupRicotta & Pepper Mini-TartsAvocado Power BallsSalmon RamenDulce de Leche FudgeChocolate Electrolyte SmoothiesFrom quick “keto-flu” remedies and curbing cravings, to avoiding pitfalls like incorrect macronutrient balances and “zero-carb” approaches, The Beginner’s KetoDiet Cookbook puts you on the right path to lose weight, get healthy, and enjoy all the benefits of the ketogenic diet for the long-term.
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)
Publisher : Fair Winds Press
Publication date : April 3, 2018
Edition : Illustrated
Language : English
Print length : 208 pages
ISBN-10 : 1592338151
ISBN-13 : 978-1592338153
Item Weight : 2.31 pounds
Dimensions : 7.5 x 0.63 x 9.25 inches
Part of series : Keto for Your Life
Best Sellers Rank: #982,574 in Books (See Top 100 in Books) #357 in Ketogenic Cookbooks (Books) #557 in Low Carb Diets (Books) #1,064 in Low Carbohydrate Diets
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