Natasha Newton - Southern Keto: 100+ Traditional Food Favorites for a Low-Carb Lifestyle

I dedicate this book to my beloved Southern grandmas, Ida Mae and Isabellnot only because they were great Southern cooks, but also because they lived a life of kindness and grace and in service to others. They both embodied what it means to be a Proverbs 31 woman. I hope to carry on their legacy of light and love.

First Published in 2019 by Victory Belt Publishing Inc.

Copyright 2019 Natasha Newton

All rights reserved

No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the publisher.

ISBN-13: 978-1-628603-13-2

The author is not licensed a practitioner, physician, or medical professional and offers no medical diagnoses, treatments, suggestions, or counseling. The information presented herein has not been evaluated by the U.S. Food and Drug Administration, and it is not intended to diagnose, treat, cure, or prevent any disease. Full medical clearance from a licensed physician should be obtained before beginning or modifying any diet, exercise, or lifestyle program, and physicians should be informed of all nutritional changes.

The author/owner claims no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the information presented herein.

Front and back cover photos and Fruit Pizza photo by Hayley Mason and Bill Staley

Cover design by Justin-Aaron Velasco

Interior design by Yordan Terziev and Boryana Yordanova

Printed in Canada

TC 0118

Contents

Southern Heritage

Hey yall! Come on in, take your shoes off, and stay awhile! Can I get you anything to eat or drink? Yes, this is the way most conversations began when a guest entered my childhood home. Southern hospitality is still alive and well. We are proud to carry on the traditions of our grandmothers. My fondest memories of growing up Southern involve the love and effort that Southerners put into their food. These memories are ingrained in my heart and my soul forever.

I grew up in south-central Kentucky, and Ive lived in Tennessee for the past twenty years. Depending on which part of the South you are from, the cuisine is likely to vary. Traditional Southern foods are known to be breaded and deep-fried, most likely in bacon drippings or lard like our grandmas used. Lots of fresh garden-grown vegetables can always be found. In addition to beef and pork, wild game meat such as venison, squirrel, rabbit, and turkey are plentiful. If you are lucky enough to live in the Southern coastal regions, you also have access to fresh fish, crab, oysters, and shrimp. Food and drink are central to our Southern roots. The rich homemade desserts, cakes, and candies are out of this world! And of course, we cant forget the Southern drink of choice, sweet tea!

Growing up, I remember every family gathering revolved around the fabulous food our mommas and grandmas would prepare. It was made with love, and lots of it! Where Im from, when someone has a baby, we take the family a meal. If someone is ill or has had surgery, we take the family a meal. If someone loses a loved one, we take food to the family during their time of mourning. Its an act of love that we take very seriously. We wouldnt have it any other way.

Youve probably heard the phrase Southern hospitality many times. If you visit us, we want you to feel right at home, and were going to feed you! Thats how I was raised. I get it from my Grandma Ida Mae. Anytime we would go to her house, she would feed us. Even if you didnt think you were hungry, you would want to find something to eat at Grandmas house. Later, after I got married and my husband and I would visit, she would say to me, Fix your husband something to eat. He always got a kick out of that! Being of an older generation, she also expected me to wait on my husband.

When I eat foods like the ones she used to prepare, I am instantly transported back in time. Life was simpler then. It was all about the love of family and friends gathered together for the holidays, special occasions, and church potlucks. In my experience, thats why comfort food is called just that. No matter what area or culture we grow up in, we associate food with comfort and our memories of time spent with loved ones. It is very important to me to keep those traditions alive no matter which way of eating we choose.

In this book, Im sharing mostly iconic dishes from my childhood. Ive worked to convert Southern comfort foods like Grandma used to make to fit a low-carb, ketogenic lifestyle. The recipes in this book are not going to taste exactly like your grandmothers food. Lets face it, no one can compete with that! But we can get pretty darn close. If Ida Mae were still alive, Im not sure she would agree with the culinary changes Ive made to these traditional Southern dishes, but I do believe she would be proud! Throughout my childhood, she worried a lot about my weight and health. I know it would make her happy to see me so much stronger and healthier.

Grandma would start preparing holiday meals weeks in advance. She put so much love into the food she made for our family. I, too, love cooking holiday meals; theres something special about planning and preparing meals that I know my family will love. I have successfully prepared ketogenic meals for birthdays, Thanksgiving, and even Christmas! I truly believe it is possible to stay on track and not feel deprived on such occasions. And avoiding those feelings of guilt that come from overindulging in foods that arent good for you is great.

When I got married, I didnt know how to cook much besides spaghetti. I know youre thinking, Wait a minute, didnt your grandma teach you how to cook? I was definitely influenced by watching Ida Mae cook for years, but I didnt take the time to learn for myself until I was older. I taught myself to cook by following recipes in old church fundraiser cookbooks and in Southern Living magazine, which I received monthly. I was fortunate to live up the road from my grandparents and watched my grandma cook so many times. I believe thats why cooking comes naturally to me. Of course, I was drawn to Southern comfort food and lots of carbs! Once I became comfortable and confident in my ketogenic cooking skills, I became interested in remaking all the comfort foods that my family loves low-carb. Ive found that many of my old family recipes can be converted to keto recipes.