Coleman - Keto Living Cookbook 2: Lose Weight with 101 Yummy & Low Carb Ketogenic Savory and Sweet Snacks

Keto Living Cookbook 2

Lose Weight with 101 Yummy & Low Carb Ketogenic Savory and Sweet Snacks

Copyright 2014 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, 2014

My name is Ella, author of the first Keto Living Cookbook, and self-confessed lover all things food, and yes this includes snacks!

All my life I have loved cooking and its safe to say the miracle that is the Ketogenic diet literally turned my life around, helped me attain my ideal weight and with the right recipe, actually lets me have my cake and eat it too. :)

Since writing the first book, I have received amazing support and encouragement from the Keto community.

Suggestions to make a full color cookbook with photos have been taken seriously and I have been in touch with my publisher and a leading food photographer in relation to making this dream a reality.

Others that are living Keto and are more focused on muscle building than fat loss have reminded me how useful the recipes translate to both goals, and not just losing weight.

However, the most popular request Ive encountered was to put out a recipe book containing only a selection of my favorite snacks, on-the-go foods, and treats.

Some of you may be thinking, Snacking on Keto? That cant be!

The common myth when diving into a Ketogenic lifestyle is that once we remove the pasta, the bread, potatoes, and carbs in general, that we lose a lot of the fun foods and flavor along the way, especially when dieting.

This of course doesnt have to be the case.

Lets admit it, almost all of us periodically suffer from the dreaded snack attack and Im the first to agree with you that this is ok. Life is meant for living and I for one, am not ashamed of feeling like a tasty treat when the mood takes me.

Were only human after all! We deserve to be happy, and armed with the right recipes theres no need to accept a nibble free future!

So how do we enjoy snacking and stay on track? What do we do when the cravings hit?

Staying in ketosis is key. The pre-packaged and processed chips, pretzels, candy and other temptations need to stay right where they are, on the shelves and in the shops.

Instead, with a bit of creative energy, careful ingredient selection, and the right recipes in the hands of a Keto connoisseur such as yourself, we can make mouth-watering masterpieces that are a delight to the palate and perfect for our lifestyle of living healthy, losing weight or body sculpting.

The goal is to be able to make portable and delicious Keto goodies that satisfy a hunger yet leave you feeling curiously guilt free in the blissful aftermath.

So this brings us to the other overwhelmingly positive comment received for the first Keto Living Cookbook, regarding the nutritional information calculated on every recipe.

There are many tools available to us. Ketostix, breath acetone detectors, blood Ketone meters and the list goes on in our journey to quantify ourselves and stay in a state of Ketosis.

My intention with this range of books is to provide another supportive tool in your arsenal to assist with keeping you on track, and reaching your goals whatever they may be, with nutritional info and net carbohydrate count per serving included for every single recipe.

This information has proved invaluable for many readers in helping choose suitable recipes, meals and portion sizes that fit within their personal macro allowance for each day.

So without further ado, ahead lies a cornucopia of nutritionally calculated, fantastic snacking pleasure.

Pizza, pancakes, muffins, and meatballs. Ice-cream, fat bombs, nutty delights, cakes, guacamole, burgers and more awaits.

The Keto Living Cookbook 2 contains 101 of my very favorite Ketogenic snack recipes, with easy-to-follow instructions and plenty of variety designed to leave you sighing with pleasure and coming back again and again.

Theres rarely a need for any fancy equipment or for a vast range of ingredients. In fact, if you already follow a Keto lifestyle you will likely have a stock of many of the items required, already on the shelf.

I just know youre going to enjoy this collection of recipes in the Keto Living Cookbook 2 and Im so happy to be able to be a part of your adventure towards a healthier new you!

Love and 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, absorption of fats in frying etc.

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

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.

After much thought, I decided that in a book that includes some recipes that call for a granulated or powdered sugar substitute to be added as an ingredient in some cases, this information really needed to be shared to clear up a lot of the misinformation surrounding sugar alternatives available to us as consumers.

In cases where a recipe calls for a sugar substitute, we are of course looking to use a product that is for all intents and purposes a cup for cup exchange for sugar by volume, and one should attempt to use powdered for the recipes that require it, and granulated in those instances.

If you are choosing to purchase a store bought blend and can only find granulated, you can use a blender to make powdered if the recipe calls for it.

For our purposes where a sugar substitute is used in a recipe, 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.

If however, you decide to use an alternative sweetener or create your own blend such as the Ellas All Purpose Mix example recipe provided at the end of this section, you would need to do a different nutritional calculation for each recipe accordingly.

Now, I think its important to look at this more carefully, to understand the options available.

Every sugar substitute brand on the shelf contains different ingredients, the two main components being the sweetener itself, and if required a bulking agent to bring the product up to a cup for cup mix.

What we are of course looking for is the perfect balance of mouthfeel, texture, lowest carb content, and similarity in baking properties, and of course carries a history of product safety, and minimal if any discomfort from use.

If you dont want to overthink things at all, and just get straight to the kitchen, then your most basic baking sweetener alternative that requires the least amount of work and effort is to use pure Erythritol, a sugar alcohol.