Maya Krampf - The Wholesome Yum Easy Keto Cookbook 100 Simple Low Carb Recipes. 10 Ingredients or Less

THANK YOU

Writing a book has been a dream of mine since I was a little girl, and many years later, writing it has filled my heart with immense gratitude. I couldnt have done it without the amazing people in my life who made this possible.

To my readers: You are the reason I do what I do every day, and the reason this book exists. Your struggles and success stories touch my soul, your feedback pushes me to make the best for you, and I am elated every single time one of you makes my recipes. It brings me so much joy to hear that my creations help youits my greatest measurement of success. Thank you from the bottom of my heart for supporting me, for listening to me, and for letting me be a part of your life.

To my husband, Oleg: You are the love of my life, my best friend, my business partner, my biggest supporter, my toughest critic, and my rockall at the same time. Thank you for supporting my dreams. I am so grateful that you brought me out of a dark time in my life, and beyond excited that you recently took the leap of faith to leave your job so that we can work on building our castles in the air together. You are now truly my partner in every way possible. I absolutely cannot wait to see all the other amazing things we will create. Thank you for being you and getting me like no one else does.

To my two little girls, Bella and Gaby: Thank you for your unparalleled enthusiasm stirring every bowl in the kitchen and for being my most critical taste testers.

To my mom and dad: Thank you for raising me to be fearless and determined, even in ways you didnt expect, and for sticking by me even when it was tough. I see both of you in myself every day. I know it wasnt easy for an immigrant family of engineers to understand how a software engineer turned into an entrepreneur, writer, photographer, recipe developer, business strategist, marketer, project manager, and wearer of many other hats behind the scenes. Earning your respect and understanding of what I do has been the most rewarding experience, and your support and encouragement mean the world to me.

To my culinary assistant, Emily Dingmann: Thank you for the long days in the kitchen and for being my sounding board for the crazy ideas Oleg and I have, food related and otherwise. You do things better than I hope for, you understand my blogging journey, and working with you brings me so much joy. Thanks for your enthusiasm, dedication, and useful tips, and for reminding me that the odd things our same-age kids do are totally normal. And I appreciate your help in making the Wholesome Yum Meal Plans a reality.

To my amazing agent, Stacey Glick: Thank you for believing in me and pushing me to submit my book proposal. I so appreciate you taking the time to answer all my tough questions, read my lengthy emails, ease my concerns, give me the honest truth, and be my relentless advocate. You have made my dream of being a published author a reality.

To my talented food photographer and food stylist, Ashley McLaughlin, and her awesome team, Leanne Ray and Wes Park: Thank you for working tirelessly to bring my recipes to life in the most beautiful way ever. I appreciate your flexibility on our crazy, tight timeline, your accommodation of my detailed requests, and the opportunity to learn from you at the photo shoot.

To the Wholesome Yum Team, past and present: Elena, Amanda, Noelle, Kelley, Lesley, Felicia, Chantal, Pie, Tiffany, Holly, Jovita, Yumna, Tammy, Michelle, Ivy, Clare, Lara, Dino, Stacey, Monica, Julie, Wendy, Jen, Nita, Lisa, and Laurathank you for your help with the various moving pieces at Wholesome Yum! To my recipe tester, Helen Baldus, I appreciate your meticulous testing and detailed, actionable feedback.

To my product business partner, Jeffrey Lager: Thank you for believing in what we can do together. I am beyond excited!

To the Penguin Random House team: Thank you for taking a chance on me and publishing my work. To my brilliant literary editors, Dervla Kelly and Alyse Diamond, I am so grateful for your support of my vision for this book, and for helping me make it everything I dreamed of and more. To Katherine, Brianne, Stephanie, Francesca, Christina, Danielle, Lindsey, Tammy, Heather, Kim, Joyce, Zoe, and the entire Penguin Random House editorial, marketing, design, and publicity teams, thank you for your hard work in making my book beautiful and helping me share it with the world.

BIBLIOGRAPHY

Hu, T., Bazzano, L.A. The Low-Carbohydrate Diet and Cardiovascular Risk Factors: Evidence from Epidemiologic Studies. Nutrition, Metabolism and Cardiovascular Diseases , Volume 24, Issue 4 (2014): 337343, www.ncbi.nlm.nih.gov/pmc/articles/PMC4351995.

Hu, T., et al. The Effects of a Low-Carbohydrate Diet on Appetite: A Randomized Controlled Trial. Nutrition, Metabolism, and Cardiovascular Diseases : NMCD, U.S. National Library of Medicine, June 2016, www.ncbi.nlm.nih.gov/pubmed/26803589.

Paoli, A., Rubini, A., Volek, J.S., Grimaldi, K.A. Beyond Weight Loss: A Review of the Therapeutic Uses of Very-Low-Carbohydrate (Ketogenic) Diets. European Journal of Clinical Nutrition , 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507.

Roberts, M.N., Megan, N., et al. A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice. Cell Metabolism , U.S. National Library of Medicine, Sept. 5, 2017, www.ncbi.nlm.nih.gov/pubmed/28877457.

SWEET BREAKFASTS

ALMOND FLOUR PANCAKES

DAIRY FREE

Ive made a copious amount of low carb pancakes over the years but keep coming back to these almond flour pancakes more than any other recipe. They are now synonymous with lazy weekend mornings spent with my family! And they taste so good, theyre just the thing to win over your family if they are on the fence about keto.

SERVING SIZE

four 3-inch pancakes (3.5 ounces total)

PER SERVING

355 calories

31 g fat

12 g total carbs

5 g net carbs

12 g protein

MAKES 6 SERVINGS

2 cups (8 ounces) blanched almond flour

cup erythritol

1 tablespoon baking powder

teaspoon sea salt

4 large eggs

cup unsweetened almond milk

cup avocado oil, plus more for frying

2 teaspoons vanilla extract

1. In a blender, combine all ingredients and blend until smooth. Let the batter rest for 5 to 10 minutes.

2. Preheat a large, very lightly oiled skillet over medium-low heat. (Keep oil very minimal for perfectly round pancakes.) Working in batches, pour circles of batter onto the pan, 2 tablespoons ( cup) at a time for 3-inch pancakes. Cook 1 to 2 minutes, until bubbles start to form on the edges. Flip and cook another minute or two, until browned on the other side.

3. Repeat with the remaining batter.

TIPS & VARIATIONS Feel free to add your favorite add-ins, like blueberries, nuts, or chocolate chips.

Any neutral-tasting fat, such as melted butter or liquid coconut oil, will work instead of avocado oil.

If you have any trouble flipping the pancakes, covering with a lid during cooking can make it easier.

Serve with Homemade Sugar-Free Maple Syrup ().

You can make the pancakes ahead and refrigerate or freeze them. To freeze, place in the freezer in a single layer on parchment paper, then, once frozen, transfer the pancakes to a freezer bag.

BUTTER COFFEE LATTE