Martina Slajerova - Quick Keto Meals in 30 Minutes or Less

After my diagnosis, I quit eating grains and sugar, and I started following a primal-friendly ketogenic diet. It wasnt easy at first, but I was tired of following diets that didnt work, and I was determined to regain my health. And it worked! These days, I have more energy to do the things I love, and I enjoy delicious foods that are high in healthy fats. I dont count calories; I exercise less than I used to; and Im successfully maintaining a healthy weight. Happily, the days of calorie counting and low-fat diets are over, and its just a matter of time before the dietary guidelineswhich are based on outdated sciencechange in favor of real, nutritious food. Not surprisingly, the weight-loss industry has found an opportunity in the obesity epidemic, and has constantly been brainwashing people with advertisements for diet pills, fat-burning shakes, and crash diets that supposedly do the job for us.

And, of course, they dont work. I believe that the only effect they have is to contribute to body image issues and eating disorders. The truth is simple: Healthy eating doesnt have to be complicated, and you dont need to starve to lose weight. When you eat real food thats low in carbs, moderate in protein, and high in fat, you will achieve weight loss by balancing the hormones that control appetite and fat utilization (insulin, ghrelin, and leptin). You simply need to adopt a healthy lifestyle thats also sustainable, so that youll never feel like dieting and depriving yourself of tasty foods. Thats what the KetoDiet approach is all about.

Life gets busy, though. If youre like me, you probably dont have hours to spend in the kitchen every day. And thats no problem! This book will show you how to prepare dozens of healthy, delicious, keto-friendly mealsfrom easy breakfasts to speedy lunches and dinners, plus snacks, beverages, and dessertsall made in thirty minutes or less. Enjoy! Martina Slajerova

CHAPTER 1:
The KetoQuick Approach

When I shared my first video recipe on Instagram (@ketodiet_app) in early 2016, I got overwhelmingly positive feedback from people all over the world. I was thrilled! That motivated me to create even more recipes that are quick and easy to prepareand thats how this cookbook was born. Eating healthy without spending hours in the kitchen may seem like a challenge at first, but once you learn a few handy tricks and get used to weekly prep routines, youll realize how much time and money you can save.

Youll be able to make tasty, nutritious breakfasts, dinners, and even desserts in just a few minutes. And dont bother looking for a chapter on side dishes in this book, because there isnt one. Thirty minutes or less is all it takes to make a complete meal! Heres how to do it.

1) PREPARE YOUR KETO STAPLES AHEAD.

Cauliflower rice

I like to make cauli-rice in batches. It takes no more than ten minutes, and I dont have to spend time cleaning my food processor when I need it. To make cauli-rice, remove the leaves and the core of the cauliflower.

Cut the cauliflower into florets. Wash the florets thoroughly, drain, and pat dry. Once dry, run them through a hand grater or a food processor with a regular blade or a grating blade. (The latter will make the cauliflower look more like rice.) Pulse until the florets resemble grains of rice. Dont overdo it: it takes only a few extra seconds to turn your cauli-rice into cauli pure! Refrigerate in an airtight container for up to 4 days, or freeze for up to 3 months.

Zucchini noodles

Like cauli-rice, zucchini noodles are a great keto-friendly side dish.

Wash 2 to 4 zucchini. Use a julienne peeler or a spiralizer to slice them and create thin noodles. Place in an airtight container and refrigerate uncooked for up to 5 days.

Perfect eggs

Eggs are always on my weekly prep list because theyre really convenient when you dont have time to cook. Just throw them into salads or eat with some crispy bacon, smoked salmon, or avocado. Hard-boiled eggs: Fresh eggs dont peel well.

Its better if you use eggs that you bought 7 to 10 days before cooking. Place the eggs in a pot and fill with water, covering them by an inch (2.5 cm). Bring to a boil over high heat. Turn off the heat and cover with a lid. Remove from the burner and keep the eggs covered in the pot (10 to 12 minutes for medium-size eggs; 13 to 14 minutes for large; 15 to 16 minutes for extra-large; 17 to 18 minutes for jumbo and duck eggs). When done, transfer to a bowl filled with ice water and let the eggs sit for 5 minutes.

To peel, remove from the ice water and knock each egg several times against the countertop or work surface to crack the shells. Gently peel off the shells. Once cooled, store unpeeled in the fridge for up to a week. Poached eggs: Fill a medium saucepan with water and a dash of vinegar. Bring to a boil over high heat. Crack each egg individually into a ramekin or a cup.

Using a spoon, create a gentle whirlpool in the water; this will help the egg white wrap around the egg yolk. Slowly lower the egg into the water in the center of the whirlpool. Turn off the heat and cook for 3 to 4 minutes. Use a slotted spoon to remove the egg from the water and place it on a plate. Repeat for all remaining eggs. Once cool, place all the eggs in an airtight container filled with cold water and keep refrigerated for up to 5 days.

To reheat the eggs, place them in a mug filled with hot tap water for a couple of minutes. This will be enough to warm them up without overcooking.