Coleman - Keto Living Cookbook: Lose Weight with 101 Delicious and Low Carb Ketogenic Recipes

Keto Living Cookbook

Lose Weight with 101 Delicious and Low Carb Ketogenic Recipes

Copyright 2013 by Ella Coleman

All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review.

Printed in the United States of America

First Printing, 2013

My name is Ella, and all my life I have loved cooking and really loved eating. By the time I was 32 years old, I was more than 100 pounds overweight. I weighed more than my three children put together! I was depressed, unmotivated and hungry! All of the time!

That was almost two years ago. Enter my life saver, the Ketogenic Diet.

As you may have learned, our body uses what we eat to give us energy; carbohydrates raise our blood sugar and we produce insulin to get rid of it.

With the help of the insulin, glucose is converted to fat, and stored in our cells.

Goodbye self-esteem. Hello, cellulite!

On the keto diet, we limit our carbs to fewer than 20-50 grams per day, eat moderate amounts of protein and a good amount of fat for fuel. This keeps us in a state of ketosis, which is the state in which our body burns fat to give us a good, steady stream energy.

I love to cook and experiment in the kitchen, which is partly responsible for how I got to be so heavy in the first place!

Since the change in diet, Ive changed things up, and cooked hundreds of magnificent keto creations!

The Keto Living Cookbook contains 101 of my very favorite ketogenic diet recipes, with easy-to-follow instructions for all types of scrumptious meals and snacks prepared right in your kitchen and delivered straight to the table.

What to fix for dinner? Theres plenty of variety for everyone.

Need to pack your lunch for the office or job-site? No problem!

And for that naughty craving? Be prepared by having delicious keto friendly snacks ready and waiting for you when hunger hits.

This book will become your trusted friend and constant kitchen companion with nutritional info and net carbohydrate count per serving listed for every single recipe.

Thats information you want, and need, right at your fingertips.

Its so much easier to reach your goals with the right tools!

Since being on the Keto diet, Ive lost the weight and have never felt better. Ive turned my life around with equal parts education, encouragement, determination, and a plan in the kitchen.

I just know youre going to love Keto Living in your kitchen and Im so happy to finally be able to share this selection of recipes with you on your journey towards a healthier new you!

Keto for life!

Ella

Before we get started, a quick note on the nutritional information found at the bottom of each recipe.

Simply put, Ive done my best to fastidiously calculate the macro nutrient breakdown, however obviously there will be variations in everyones exact kitchen creation, due mainly to brand choices, different cuts of meats etc.

So please, understand that as a general rule they should be fairly close in the calculations, and are included primarily to serve as a beneficial guide to keeping you on track.

And as an FYI, the net carb count has been calculated by deducting the dietary fiber from the total carbohydrates.

I certainly hope that the info proves useful and accurate to you, and of course if you wish to double check my calculations on any recipe, I would always recommend that you please do so if you feel the need.

The second book in this series, 'Keto Living 2: Lose Weight with 101 Yummy & Low Carb Ketogenic Savory and Sweet Snacks', includes an informative section on types of sugar substitutes.

This was of course necessary due to the large amount of scrumptious sweet snack recipes that lay within!

For those who don't own Keto Living 2 yet, let me give you a concise version here of what you could do when you encounter recipes that call for sugar substitutes in this book.

In cases where a recipe calls for a granulated or powdered sugar substitute, we are looking to use a product that is for all intents and purposes a cup for cup exchange of product by volume, using a granular blend for granular, and powdered for powdered.

In all nutritional panels this has been calculated and added to the totals as if the increasingly popular sweet polyol (or sugar alcohol), Erythritol was used, and this has been calculated at 0.2 carb calories per gram.

Erythritol, when used in direct replacement for sugar is 70% as sweet as sugar and a very nice low carb, low GI ingredient to use that is also dental friendly with minimal complaints of stomach upset at consumption levels of under 50g of product per day.

If the 70% sweetness doesnt quite meet the grade, a couple more tablespoons (per cup) can make it up without altering the structure of most recipes, or better still, blending in a couple of drops of a liquid sweetener of your choice such as Stevia or Sucralose can add a nice synergy to the flavor.

Youll want to avoid granular sugar substitutes that include Maltodextrin as a filler, as the GI and caloric content is actually very similar to sugar. Also avoid falling for packaging claims of zero calories that may not be telling the whole story.

Now, in the case a recipe calls for a liquid sugar substitute, I have kept things simple, and simply recommended liquid Stevia.

With liquid Stevia, sweetness intensity can vary from brand to brand depending on the actual percentage of steviol content added to the product (purer is better).

Without getting too techinical, there is also variety in taste and bitterness of Stevia depending on whether the steviol extracted from the plant is Stevioside or the less bitter, and 50% sweeter Rebaudioside A (which I prefer), and this isnt always marked clearly on the label.

Also, if you choose something else like Sucralose as your preferred liquid sweetener, youll need to adjust the quantity used, as the sweetness of Sucralose is about double that of Stevia.

Aside from the above, feel free to experiment with the many options out there as different substitutes yield different results in the final product, in more ways than one.

There is more information to be found in Keto Living 2 on this subject, but for now, this will help you enjoy creating the recipes contained within this book.

And remember, when it comes to sweetness, if in doubt, a taste test is usually the best practice!

A delicious recipe for an instant on the go breakfast!

Makes 6

cup heavy cream

2 medium eggs

2 ounces cheddar cheese, grated

Pinch each black pepper and salt

2 slices back bacon, cooked and crumbled

1. Pre-heat the oven to 350F. Prepare a 6 cup muffin tin with paper cups.
2. In a bowl beat the eggs with the cream and seasonings.
3. Pour the egg mixture into the muffin cups; filling them just under half full.
4. Divide the crumbled bacon among the muffin cups and sprinkle with half of the grated cheese.
5. Bake for 15 20 minutes on the center rack of the oven until lightly browned.
6. Remove from the oven and sprinkle with the rest of the cheese.
7. Place under a grill for a moment to melt and brown the cheese.