The Beginner’s KetoDiet Cookbook: Over 100 Delicious Whole Food, Low-Carb Recipes for Getting in the Ketogenic Zone: Volume 6
- Publisher : Fair Winds Press; Illustrated edition (24 April 2018)
- Language : English
- Paperback : 208 pages
- ISBN-10 : 1592338151
- ISBN-13 : 978-1592338153
- Dimensions : 19.05 x 2.16 x 23.24 cm
- Best Sellers Rank: 95 in Ketogenic Cooking
Protein on a keto diet
Like fats, proteins play an important role in a healthy keto diet. You should always buy the best-quality protein sources you can afford. If your budget allows it, opt for organic eggs and grass-fed, humanelyraised meat. Grass-fed beef contains more micronutrients and more omega-3 fatty acids. Plus, pasture-raised and grass-fed animals have a much better quality of life compared to those kept in large industrial facilities.
Avoid farmed fish, too, and opt for wild-caught, locally sourced, sustainable fish thats low in mercury. According to the Seafood Watch Best Choices list, some of the best options are Pacific sardines, Atlantic mackerel, freshwater Coho salmon, Alaskan salmon, canned salmon, Albacore tuna, and sablefish/black cod. To learn more about healthy, sustainable fish, visit our official website and download the free Seafood Watch app.
You can use canned fish, but when youre using canned products of any kind, such as tuna or coconut milk, avoid BPA-lined cans. BPA has been linked to many negative health effects, such as impaired thyroid function and cancer.
Three -Cheese Crustless Mini Quiches
MAKES: 12 mini quiches HANDS-ON TIME: 20 minutes OVERALL TIME: 45 minutes
These low-carb vegetarian quiches are surprisingly filling, and theyre super-portable, too: pop a couple into your lunchbox, or grab one as a snack as youre running out the door. If you have time, though, theyre best served drizzled with homemade pesto and paired with a simple side salad.
Preheat the oven to 375°F (190°C, or gas mark 5). Grease a large saucepan (big enough to fit all the spinach) with the ghee. Heat over a medium-high heat, add the onion, and cook for 6 to 8 minutes, or until lightly browned. Add the garlic and cook for 1 minute more. Add the spinach and cook for 1 to 2 minutes, stirring frequently, until wilted. Remove from the heat and set aside.
In a bowl, combine the ricotta, Parmesan, egg, and egg yolks. Spoon about 1 oz (28 g) of the ricotta cheese mixture into each cup of a silicone muffin pan (or a regular muffin pan greased with ghee). Top each with a dollop of the spinach-onion mixture and about a tablespoon of cheese. Finally, top each with the remaining ricotta cheese mixture and bake for 20 to 25 minutes, or until the quiches are set and the tops are lightly browned. Let the quiches cool for a few minutes before serving. Optionally, top each with homemade pesto. Store in the fridge to up to 5 days, or freeze for up to 6 months.
- 1 tablespoon (15 g/0.5 oz) ghee or duck fat
- 1 large (150 g/5.3 oz) yellow onion, chopped
- 2 cloves garlic, minced
- 8.5 ounces (240 g) fresh spinach or chopped Swiss chard
- 1.1 pounds (500 g) ricotta cheese
- 1 cup (90 g/3.2 oz) finely grated Parmesan cheese
- 1 large egg
- 4 egg yolks
- 8.5 ounces (240 g) blue cheese, feta, or goat cheese, crumbled
- Optional: Serve each quiche with 1 teaspoon (5 g/0.2 oz) Basil Pesto (page xx)