Jane - Ketogenic Cookbook: 6 Ingredient Cookbook: 50 Recipes, Made in 20 Minutes

6 Ingredient Ketogenic CookBook

Making Ketosis Easy 50 Delicious Recipes with 6 Ingredients or Less

By Elizabeth Jane

Introduction

The Ketogenic Diet is becoming increasingly popular, being one of the most searched for diets on Google. The idea of the diet initially seems strange to people eat more fat and lose more fat. People are slowly starting to realize that it is carbohydrates (particularly processed) that are causing massive health problems, the main one being type 2 diabetes. By sticking to a low carb diet, there are numerous benefits, including:

• Accelerated fat loss
• Lower cholesterol
• Lower blood sugar
• Increased levels of energy and vitality
• Improved mental focus (ketogenic diets were initially used for epilepsy)

Unfortunately, just because the diet works it does not mean people will stick to it. Particularly when it asks you to forgo habits which have been formed over many decades eating and cooking carbohydrates. In the fast world we live in today, people want things quick and easy, carbohydrates provided a great way to serve this need; cereal, bread, pasta, potatoes, chips, etc. have habitually become the quick and easy thing to eat and snacks like chocolate have become the emotional reward.

To help you on your ketogenic journey, I wanted to make it as quick and easy as possible, but without sacrificing any of the flavor. I want you to look forward to enjoying your keto food.

The 6 Ingredient Ketogenic Cookbook has been created with you in mind:

• Get on with enjoying your life All recipes take less than 15 minutes to make.
• Look forward to your meals These are some of the best recipes I know they are delicious and full of flavor.
• No cooking experience required They can be made by anyone.
• Hassle free shopping 6 easily found ingredients no golden grape tomatoes from a village somewhere in South America. All ingredients can be easily found at your local supermarket.
• Mouthwatering All recipes come with full images.

Once again, thank you for downloading this book, and I hope you will give me the privilege of helping you create your own sustainable lifestyle on the Ketogenic Diet.

Table of Contents

Example Recipe

When previewing a recipe book on Amazon, I like to be able to view the recipes, rather than the whole preview being the introduction or guide. That way you can see what you are getting. Below is one of the delicious recipes included in the book to help you decide if you want to download it.

Lemon Pepper Shrimp Zoodles

Preparation time: 5 minutes

Cooking time: 10 minutes

Serves:

• pound large shrimp, peeled and deveined
• 1 lemon, juiced and zested
• 1 tablespoon fresh parsley, chopped
• 2 medium zucchinis, spiralized
• 5 cherry tomatoes, quartered

Essentials

• teaspoon freshly ground black pepper, or as needed to taste
• teaspoon salt, or as needed to taste
• 1 tablespoon of extra virgin olive oil

Directions:

1. Mix the shrimp, lemon juice and lemon zest together in a mixing bowl and season to taste with black pepper and salt. Ensure that the shrimp is evenly coated with the ingredients.
2. Add the olive oil to a large skillet or cast iron pan over a medium-high heat. Once the oil is hot, add the shrimp and most of the parsley. Stirring often, saut the shrimp and parsley for about 5 or 6 minutes, until the shrimp is opaque and cooked through.
3. Add the zoodles (zucchini noodles) and saut for 2-3 minutes or until al dente. Make sure not to overcook. Mix well to get the juices well distributed into the zoodles.
4. Remove the skillet from the heat and stir in half of the remaining parsley. Divide the shrimp and zoodles evenly between four plates and garnish with the remaining fresh parsley along with the quartered cherry tomatoes on top and lemon wedges on the side.

Nutrition Facts (per serving)

Total Carbohydrates: 6g

Dietary Fiber: 1g

Net Carbs: 5g

Protein: 24g

Total Fat: 5g

Calories: 169

Recipe Notes

Ingredients vs Essentials

When trying to create a 6 ingredient cookbook, I looked at other examples and, unfortunately, what I saw was very bland. Basic recipes such as scrambled eggs (eggs, milk, butter, salt and pepper) and chicken Caesar salad (plain chicken breast, 2 types of lettuce, cheese, salt and pepper). It was clear that it would be very difficult to make tasty food if basic ingredients (like salt and pepper) were included in the 6.

Instead, I have separated ingredients and essentials. Essentials are ingredients that most people would commonly have in their cupboard: salt, pepper, cooking oil and butter. Some people may call this cheating (technically they are an ingredient), but doing this has allowed me to create much more flavorful and delicious recipes.

Tailoring the recipes to fit your preferences

These recipes have been created to be:

1. Easy to make
2. Delicious
3. Easy to find ingredients

However, there is not a one-size-fits-all recipe, everyone has different tastes, some have allergies and not everyone will be able to get all of the ingredients. Consider the recipes as a guideline which you can then customize to your own taste or what you have in the house.

• Do not like cilantro? Consider switching it with parsley... or leave it out entirely.
• Do not have any pink rock salt in the house? Just use some normal table salt instead.
• Do not like venison? Try beef instead.
• Prefer your eggs a bit runnier? Cook them for slightly less time.
• Do not want to cook 4 servings? Simply halve the ingredients and only cook 2.
• Do not have a spiralizer? Just cut into strips or use a vegetable peeler.

I have included some suggestions throughout for alternatives, but could not list every single one. Only you know what your preferences are, so have some fun with it and play around with different ingredients and recipes.

Also consider mixing up the recipes, they have been designed to be flexible. Mix some of the main dishes with a side dish and of course treat yourself these are some of my favorite desserts.

Once again, thank you for downloading. I appreciate you allowing me to help you. And Id also appreciate any feedback you have. Please either leave an honest review by clicking http://geni.us/6ingReview or email me at Eliz.Jane.Health@gmail.com.

Overview Of The Ketogenic Diet

I assume you know a bit / a lot about the Ketogenic Diet at this point, but in case you dont, lets have a quick review of what the Ketogenic Diet is prior to diving into the recipes.

Our bodys metabolism has evolved much less quickly than modern technology. In the past, we had to hunt for our meals and we often would go without food for days or weeks at a time. As a result, our bodies stored as much of its energy reserves as possible for when it was needed. The body became extremely efficient at taking any excess energy (from food) and storing it for later (as fat). When food became scarce, the body would switch from using food as its main source of energy to the fat reserves.

However, in modern life, food is far more plentiful. Unfortunately, excess energy is still stored as fat. Modern life has exacerbated this by producing foods rich in carbohydrates (which are utilized more quickly by the body), and lowering the need for physical activity, hence the excess energy (more calories are consumed than expended). Consequently, more energy is stored (usually as fat).