Adele Baker - Keto in Five: Trustworthy Approach to Health & Weight Loss, with 70+ Low-Carb High-Fat Ketogenic Recipes

The Keto in Five Trustworthy Approach to Health & Weight Loss, with 70+ Low-Carb High-Fat Ketogenic Recipes Adele Baker
This book is dedicated to my little daughter, my inspiration and my soul Copyright 2018 by Pulsar Publishing. All rights reserved. No part of this book may be reproduced in any form or by any electronic or mechanical means except in the case of brief quotation embodied in articles or reviews without written permission from its publisher. Disclaimer The recipes and information in this book are provided for educational purposes only. Please always consult a licensed professional before making changes to your lifestyle or diet. The author and/or publisher shall have neither liability nor responsibility to anyone with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained in this book.

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As you remove high-carbohydrate foods from your diet, your blood sugar will dramatically decline, and your body will begin to break down fat for energy, producing ketones that can be used by nearly every cell in the body. This process causes weight loss, decreases cravings and bloating, and improves mental clarity. This book offers 5-ingredient recipes that are going to make life easier. Who has the time these days to spend hours preparing a meal? These recipes are full of flavor and healthy fats. Youll be cooking with natural, wholesome ingredients that are easy to find and affordable. There is no need to go to five different grocery stores just to hunt down a bunch of unfamiliar ingredients.

Its time to embrace not only a diet but a new and healthy way of life! Let's start cooking!

BREAKFAST

Breakfast Squares

Prep time: 5 minutes Cooking time: 1 hour Servings: 3 Nutrients per serving: Carbohydrates 4.4 g Net Carbs 4.4 g Fat 62.6 g Protein 51.6 g Calories 782 Ingredients:

• 8 oz Mozzarella cheese, shredded
• 8 oz Cheddar cheese, shredded
• 6 eggs, beaten
• 2 jalapeo peppers, diced
• 4 Tbsp butter

Instructions:

1. Combine the eggs and the cheeses.
2. Butter the bottom of an 88 pan; add the jalapeo peppers. Stir in the cheese mixture.
3. Bake for 30 minutes at 350F, then for another 30 minutes at 250F.

Salmon Patties

Prep time: 15 minutes Cooking time: 20 minutes Servings: 4 Nutrients per serving: Carbohydrates 9.2 g Net Carbs 8.5 g Fat 35.9 g Protein 22.7 g Calories 446 Ingredients:

• 2 7-oz cans pink salmon
• 2 Tbsp tapioca flour
• 2 eggs, beaten
• 1 onion, diced
• Salt, pepper, to taste
• cup canola oil

Instructions

1. Remove the bones from the salmon. Put it into a bowl with the liquid.
2. Stir in the eggs, onion, flour, salt, and pepper.
3. Beat the mixture with an electric mixer.
4. Scoop salmon mixture into the pan, spreading it into round patties.
5. Cook for 10 minutes, flip, and cook for another 10 minutes.

Apple Sausages

Prep time: 5 minutes Cooking time: 10 minutes Servings: 6 Nutrients per serving: Carbohydrates 9.2 g Net Carbs 7.5 g Fat 13.7 g Protein 2.1 g Calories 162 Ingredients:

• 2 apples, peeled, cored, diced
• 6 breakfast sausage links
• 4 Tbsp vegetable oil
• 1 Tbsp brown sugar

Instructions

1. Place the links in a cast-iron frying pan. Pour water to cover the bottom of the pan. Add the oil.
2. Cook over medium heat until the water has evaporated.
3. Add the apples and sugar; cook for 5 minutes. Serve.

Cinnamon Toast Pork Rinds

Prep time: 5 min Cooking time: 0 min Servings: 1 Nutrients per serving: Carbohydrates 1 g Net Carbs 0 g Fat 36 g Protein 35 g Calories 483 Ingredients:

• cup organic heavy cream
• 2 drops liquid vanilla stevia
• tsp cinnamon, ground
• tsp nutmeg, ground
• 1 cup pork rinds, crushed

Instructions:

1. In a bowl, stir together the heavy cream, vanilla stevia, cinnamon, nutmeg.

   Stir in the pork rinds and enjoy.

Low Carb Easy Almond Meal

Prep time: 3 minutes Cooking time: 5 minutes Servings: 5 Nutrients per serving Carbohydrates 4.3 g Net Carbs 4.3 g Fat 11 g Protein 6.2 g Calories 132 Ingredients

• 1 cup almond meal or almond flour
• 1 cup water
• 1/3 cup Parmesan cheese, grated
• Salt, pepper, to taste

Instructions

1. In a saucepan, add the almond meal, water, and salt, and whisk until lump-free. Over medium heat, boil the mixture, whisking occasionally for 5 minutes.
2. Remove from the heat. Stir in the cheese until melted; season with the pepper to taste.
3. Pour into serving bowls.

Oatless Ricotta Oatmeal

Prep time: 5 minutes Cooking time: 1 minute Servings: 1 Nutrients per serving: Carbohydrates 1 g Net Carbs 1 g Fat 56 g Protein 15 g Calories 578 Ingredients: