Kyndra Holley - 30 Minute Ketogenic Cooking: 50+ Mouthwatering Low-Carb Recipes to Save You Time and Money

I dedicate this book to my readers. Without all of you, none of this would be possible. Your love and support mean more than you could ever know. Thank you for putting your trust and belief in me. We are all in this together! First Published in 2018 by Victory Belt Publishing Inc. Copyright 2018 Kyndra D.

Holley 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: 978-1-628602-78-4 The author is not a licensed 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 Photography by Hayley Mason and Bill Staley Interior Design by Charisse Reyes Printed in Canada TC 0118 Table of Contents

Hey, friends! I am so excited to share this book with you. 30-Minute Ketogenic Cooking is going to show you how you can be eating delicious real-food, low-carb recipes with just 30 minutes of hands-on cooking time or less. I am the type of person who likes to provide solutions to common, everyday struggles. One of the concerns I have heard the most from people trying to stick to a low-carb, ketogenic lifestyle is that they dont have enough timenot enough time for meal prep, not enough time for cooking, not enough time for family, not enough time for a social life, and so on. As a society, we are more rushed than ever, and we seem to be chasing this imaginary clock that is counting down at a breakneck pace. While I cant add more hours to any given day, I can subtract some of the time you spend in the kitchen, freeing up that time for things you would rather be doing.

Not only do I provide you with more than 50 quick-and-easy recipes, but I am also going to show you how you can save a lot of time by using the right kitchen tools and appliances, give you tips for meal prepping, and even share some creative ways to repurpose leftovers. Cooking does not have to be a daunting task; in fact, it can be a joyous time once you get a system down that works for you. Many of our fondest memories in life are tied to food, and with those memories come very strong emotions. Maybe it is the thought of your grandmas home-baked apple pie or the delicious aromas of a slow-cooked meal shared with loved ones. If time is your issue in the kitchen, then my hope is that this book will help you find the joy in cooking again, while also providing you with more free time. Peace and love, Part 1 RESOURCES Cooking is one of the strongest ceremonies for life.

When recipes are put together, the kitchen is a chemical laboratory involving air, fire, water and the earth. This is what gives value to humans and elevates their spiritual qualities. If you take a frozen box and stick it in the microwave, you become connected to the factory. Laura Esquivel

Products Used in This Book In this section, I highlight some of the items that you will see frequently throughout this book. I make it my mission to use only easy-to-find, real-food ingredients. You wont find anything in 30-Minute Ketogenic Cooking that you wouldnt be able to buy at your local grocery store.

My goal is to make sticking to a low-carb, ketogenic lifestyle as easy as possible. I have highlighted some of my favorite tried-and-true brands for you. As the keto diet grows in popularity, new products and brands are popping up all the time. It can lead to a lot of confusion and a sense of analysis paralysis when trying to decide which products are the best and will provide the best nutritional value. I hope this section will help take some of the guesswork out of it for you so that you can keep calm and keto on! ALMOND FLOUR I use finely ground blanched almond flour. A couple of my favorite brands are Bobs Red Mill and Anthonys.

APPLE CIDER VINEGAR When selecting a brand of apple cider vinegar, look for a raw, unfiltered version with the mother. My favorite brand is Bragg. AVOCADO OIL Avocado oil is easily my favorite cooking oil. I use it for nearly everything. It is right up there with butter for me. Refined avocado oil has a smoke point of over 500F, making it excellent for high-temperature cooking and frying.

It also has a very light and neutral flavor, making it great for salad dressings and homemade mayo. BACON Not all bacon is created equal. In fact, many brands of bacon are loaded with multiple forms of sugar. You might be not-so-pleasantly surprised when you read the labels. Some of my favorite sugar-free, clean-ingredient brands are Fletchers, Hemplers, and Pedersons Natural Farms. BROTH AND STOCK Making your own bone broth and stock is a lot easier than it might sound.

It is also very cost-effective and a great way to take a waste not, want not approach to cooking. I am all about reducing waste whenever possible. The added bonus is that homemade bone broth is rich in minerals to help support a healthy immune system. It also contains gut-healing compounds like collagen, glutamine, glycine, and proline. That being said, it is perfectly fine to go the stock-in-a-box route. However, be sure to scour the labels and look for a brand that is organic and contains no added sugars.

The only ingredients should be water, chicken or beef, vegetables, spices, salt, and vinegar. BUTTER I use grass-fed butter for just about everything. Cooking in butter is one of my favorite ways to add a boost of healthy fat and major flavor to meals. For the recipes in this book, I used unsalted butter unless otherwise noted. COCONUT AMINOS The Spicy Sausage and Cabbage Stir-Fry recipe in this book calls for either coconut aminos or gluten-free soy sauce. Personally, I use coconut aminos in place of soy sauce for just about everything.

My preferred brands are Coconut Secret and Trader Joes. If youre going to use soy sauce, be sure to look for a gluten-free version, such as tamari. COCONUT FLOUR In my recipes, I use finely ground coconut flour. The brand I use most frequently is Nutiva. ERYTHRITOL (GRANULAR, POWDERED, AND BROWN SUGAR) The sweet recipes in this book, and even a couple of the savory recipes, call for granular, powdered, or brown sugar erythritol. The two brands that I use regularly and highly recommend are Swerve and LC Foods Company.