PROFESSIONAL KETO CHEFPe ensTT A ed os 1 2 Sy ea 2 Think you don't have time to prepare keto-friendly meals? Think again! Quick Keto Meals is perfect for anyone with a busy lifestyle who wants to follow this effective diet. This book features more than 40 delicious, low-carb recipes that are simple to follow and can be put together with less than 30 minutes of hands-on preparation time. Read on to discover mouthwatering starters and snacks, hearty and nutritious mains, and even some delicious desserts for the occasional keto treat.“spp ang fen EN [] eaten neni stellate barf anche Pr thee my pasion ieee Oe oc fee tetera {goths opportuni heady owas Kien atheisre Sea TN ed Soe etre er ree carci eckies FM eeepc tectey anew cnt Peer ea eee rtrd de teed Ware Dodls who himself aloe ours Dring rea ete ectoat a Sa an Two year liter appli for Marck: The Proesionals eer rece tine oases ae abe Ber ese eee rT vad ning Beenie ee tellaih peercnsrainaa Bee pete racic tty oes reialy eet a rere erred Peery ead eae Finding the time to prepare any even for the most skilled cook. ‘With over 40 fresh, mouthwatering starters to desserts - you for every My personal favourite is Great for summertime t they can easily be grille iceberg lettuce le: ANDREW JUSTICE FOREWORD 2 After that, [went to work fora prestigious events company based in the heart of London, Challenges included running large-scale events of up 0 3,000 people, my highlights being the Queen's Diamond Jubilee and the Olympic Parade in 2012, For the next few years, [spent my time working alongside budding restaurateurs, project managing several restaurants and eateries in and around London, In2014, I decided to move back to my glorious home county ofLancashire. There, Iheaded up a global events company, catering for clients such as golfers Six Nick Faldo and the legendary Gary Player, as well as several luxury brands. Thad all this experience under my bel, but my small family was starting to grow. [felt itwas the right time to set up company of my own, showcasing my knowledge and talents, ‘within the event and private dining sector. My company, AJ Culinary Artist, specialises in low carbohydrate, ketogenic and nose-to-tail carnivore cooking. T've already had the privilege to cook for some of the great doctors and professors studying within these areas. Perhaps most importantly, I'v implemented a ketogenic lifestyle in my own home - and I'm here to help you do. the same. ' i 1 1 1 1 1 i 1 ' 1 ‘ ' 1 1 ' 1 ' ' 1 1 1 freshly cooked meal can be difficult Quick Keto Meals sorts all that out ng yet quick keto recipes - from find something will be sure to one’s taste. ‘the beef and hallourni skewers! 10 throw on the BBQ, or if the weather turns .d or cooked at wrap with homemade kale slaw! the oven. | have mine in an AndrewUH a SRNL RH a La Ca BS aA BAN ANU E Ra UE RTT yaaa HAL POMC USAT TIN 13 pA Ta AT NLU Se aa NATUR TAB HAIN LgUNCUT ea Nh EAK WITH ASPARAGUS AND silts ETROOT BUR UNE NO Ta PROSCIUTTO WITH A HTN GED PORK SATAY UNA aE A a a MAU LAU A Lt TE AST Tay Shall! 98 Gh it Oa EY DHANSAK a ALLS WITH LATA Ba) UCL aa Na TTANESCA TU Ae en Waa ETM a TA) CT Ua SR TUNEL Cnty A AGUS AND MUSHROOMS NESTAN PANGAKES Weta one aa ANN aR U ra aa ETT nL Hitem rts) Send Pm a ee Pee cee Menai tauren sats eee re sag enc eat corer erect Sa teres ‘ Oe Rae ce ceeeee rte i eanaie Savin SC hd Hl eevee or neon aa Cece Peet eer terete Deco ta ea eer 4 tert es eee trey eerie cae Peer ee Sine ury Teams tenes Ney eaubiunauita cat Oh att , et eat eeeriniicntenrs i i ‘i i i i t " i Hi i i rl 3 1 i i i i H i i Hl Cac the body starts ¢o burn through the Sree a Pretec naa fresh source ofiglucose, the body tas Curae Pec ener aa Rae carton Cae ae fa venmere ea ecretaaey eure eens Reena Ce te anc a ohn ene Poor eee Pore natespeek OE as UNDERSTANDING ony Reece Sues et ee ae tanC Pate een nese) Poe eek ty lose allows for 2g of carbs per day, eee Scag ns eer etc retreive Ree eet Ce na ee Corea an poet cart tomonitor your intake ofthe three 1 i i i i 1 ch i i i i 1 i i 1 1 i i ‘ ear rre tute oa Tease eect Pee re eet ko ot pete aaa ts Peaeneger tered stop ketosis. The majority of what you toe re remit whatyou eat, but even up ocr si slates 7 tere ae Ceres ea re) ern Pe a ee com Nees ese ern Cee ue anes ‘your macros, Before you even start the eto ue a Prete rat Penis te pect cmt tnt potenteaen tay ered enero) pcerarnCNS Cat TT WHAT TO EAT ON KETO Eee ce Ce a irene enter aan Perea a pee ee Seer ee ore! Se ee een nee a peneterr rent ea Serta teeta pee eee etna Earp anenraan et Sources offat, and nus and seeds. Peery butas mentioned, you have to control Peeters ets es monneaeiera faery Pee eee ead eeerineeenerrans ey eee tots Peet ete ee ee ee eee ea Preeti ‘can get your protein from ! ene meeirry rt Dee ce eta Eee eee H j j i emereny eo Perens some of kart Dee se Se eee aa cea ee eee ae Peer ee tenet te sta Pomona i asoliveoilorcoconutoil oryoucan | SS ee ead Othersourcesoffatincude airy | es cc ay eas i eee a Pee ee ee eter Prone eer ae ear ae eat co a the gcound, they re probably off the Beet eas sweet potatoes and any kind of root et Pertenece aston other above-ground vegare generally Pee eee ery loads of spinach, kal, avocados, eee eet ete Pree eC ame ees Seam Perec teerentneny Parente ett een ete Preece eet) ota ed though, because they have the most pega is Pree eee tr ey een et try carb allowance. Breer sre cn nag Pee crn eat high-carb, processed junk food. potenee rere rere Sean ed Perec te rT ey rh Wee eee eee re] eee een eas aarti See ee Peres DLLs A eee Reem A Ce pets ares as etal noneio /—————~ — ey Cy ay NOT ALL, vay 1S GOOD FAT, ESPECIALLY IF IT gl ae uMe Lecter a a 1 aa 7 er 2 ag ca Ree Dr ee | a 4 Ca ec aa td edWUAT IS THE KETO DIET? pt ieee ey a rsa ca re) Ata UT Re CMe Ree Mer eae eae) etek renee ety You'll notice that the keto pyramid is rer rn ORES CUD ee oe eens MEAT, FISH AND KETO-FRIENDLY VEG SHOULD MAKE UP THE MAJORITY OF YOUR DAILY INTAKE Pravin nye’ Not ll ets are suitable for everyone and before starting katoi youhave any medical concerns you cay should speakto a doctor. you are oc enree peeeterireetetretard | switches to anew fuel source (orhave ha) any ofthe following La Py Cerrntnt es hater PR Roe rane ene unc ‘weren't for the benefits that itcan offer | steadier. Ifyou stay on the diet previous kidney or liver problems, ee Le ar as ey oe eine eee neces thyroid issues; high bloodpressure: Pippen erimetoma ern mtn crr ter high cholesterol. The Keto diet may ee eee ea sctuallyhelpin some af these cases, Oe en ete ee eee ey for example there is some evidence starttheketodletistoloseweight.._' you areeatingis the main that itomn help those withtype2 Cree ete ee ane ret diabetes, butitis certainty worth a youtoburnfatand drop theweight, | Even though fthas more chat with your doctor frst sothey eee ee eee freaware you are trying anew dietin eee Oar Reece eet ee er at eee cease of any problems. een eee tt ten eee ee eeCU tata TT HOW DOES KETO AFFECT heen canals ene ee acc Peete et cesar ee those sudden mid-afternoon cravings Penne trees Prem aco ag bbe eating fewer calories just by Se ceca eet Canta Pee een ek decreases yourrisk of certain diseases | ‘and conditions, such as type2 i diabetes, some cancers, heart problems and strokes. ees eter benefits from keto for Sera oc) thatthe keto dietgan Peeters nc previous beliefs csc ert Reet Per ee come en eee try BG Chel eel Cac hr a Celt cholesterol, but the HDL kind - the Bearer rack ee UL lie) ee es the right fats - healthy fats ~can actually help your cholesterol tdoes See eo ea ind (high-density lipoprotein), ocr eS een Rete enren ns hee eat te Pensa as ‘The’bad' type is LDL (low: Pee ey eee rn ni to other parts of the body, and Cee eres ent to help lower your blood pressure See ‘There are some lesser-known Cee et? Secon! Seen ty ree ane ens Peer stn On cme Perens od rope eer been reports of some women with polycystic ovary syndrome (PCOS) reset ene eer ey eee enna Ree Oe eet eed Lnked to the physical body. There are Go nie Soon een ane Peete eee Acommon benefit thatis often fi i i i i i i i i ‘ fl i n i i i i i i emo ere)Aswith any new diet that you're not usedto, there are inevitably some possible side-effects. Youmay have heard of ‘keto flu’, which is quite acommon, side effect that most people experience to some degree. ‘This happens at the beginning of the switch to the keto diet, and Includes cold-like symptoms, Seay headaches, and body aches and pains. You may also feet tired, struggle to concentrate and lack ‘energy. This usually happens ‘around three to five days into the diet, an toss, salt loss and your body ‘switching to anew fuel source. It ‘should pass by itself within afew days. f you're really struggling, ‘you might need to increase your ‘carbs again and slowly transition Into keto rather than go straight to avery low carb intake. During keto flu, you must make sure youre eating enough calories, 4rinking plenty of water and electrolytes, and allowing your body to rest. Another potential side-effect is dehydration. You ‘need more water on the keto diet, is mainly dueto water WUAT IS THE KETO DIET? zs and you alsoneed electrolytes toreplace lost salts (sodium, ‘magnesium and potassium). If you don't get enough, you might start to get muscle cramps, headaches or constipation. It Is really important to get this Fight; tong-term dehydration or salt deficiency can have more serious effects, such as kidney problems. Most patentia effects arenot serious and should pass as you continue with the diet, however if you do experience anything unusual or you feel very unwell i's worth stopping the diet until you can get advice froma professional. ere ae ee ce Ta ae eo feel more focused and have better mental clarity after starting the keto Cee tenner earns Pee een eee Errno een Se eae Price ett tay eee mae a Pee ce eter Scene ey Poeecn eet atid stable and you're less likely to feel fatigue aftera meal, which in turn can ere ee Sore ets SSR ng Peete cesses Sc ee eee a scans Cee tneneets Suet ae eae See a en fl i i i i i i i i ‘ i fl i i i i i i i i i i i f fats, which can all help you to fee! eee rate eee Pg ene eee rs ee eee ee een ee es ‘amount of available energy, rather than waiting fr the next glucose hit. Cra eee better sleep, a reduction in head Sea) memory. Itean be worth keeping a ese au hhow you feel each day after beginning Rerieme e en Sa ence ees ara Soren ests? Coe een eter Peete eis lifestyle, combined with regular ernie err eeu tency ever before! This bookhas been hes Cee ar er ay Peer ean Sagat eae ae Cette tees nee se Peet edQUICK KETO MEALS BALANCED EATING ON FOR A SUCCESSFUL KETO DIET, YOU NEED TO ENSURE YOU'RE EATING THE RIGHT BALANCE OF MACRONUTRIENTS, BUT WHAT DOES THAT MEAN? iaed ietertindes | IM sere cece tan! Be recta tat tere pues | tater agtiren| ‘what you should be eating tocreatea | Diced teen, | ears saan PeMeliarelckatecte | | things you need to consideras partof | shinttibalaed die-certoour | en oneaaeing ' ery edlsmase upat : threemacrnutiens protein, | carbohydrates and fat. The balance of | ‘each of these in relation to each other | ‘determines how a food tastes, what! hterutelyandbow nanyealores | deed Mteycortooa cuore | Be eetarnn | nergy nthe form oalries. at ives | Papers tera f protein and carbohydrates arefour 1 low-carb diet already, but notaslow calories pergram.Justtomakelife | asaketogenic diet, and are lookingto simpler the termmacronutrientis | consume fewer carbohydrates. shortened to'macro. i Many diets that exist today are based | ABOUT THE MAIN around changinghow much ofeach | MACRGNUTRIENTS ‘macro you consume. Some diets are | Belore we really launch into looking low-fatand high-carb, someare higher | athow much you need to eat ofeach inprotein, and others arelow-catband macronutrient, is bestto understand hhigherin fatand protein. he ketogenic | what they are. Carbohydrates are our dietisa high-fat diet, withadequate | usual primary source of energy for our proteinandasmallamountofearbs | minds and bodies. There are lots of from healthy sources. Theamountof | differenttypes of earbs, whichall have allowable carbohydrates is much lower | very ongchemical names, but broadly than many other‘low-carb'diets. | youhave sugars (corn sugar, fruit sugar Hyou're movingtoketofroma __! and milksugar, as well as sucrose typical Westernised diet, youre \ and.actose), plant starch and animal probably used to eatingatleast50% | starch. Carbs are used forimmediate carbohydrates overthe course ofthe | energy, as wellas being stored as. day, and around 25% each ofprotein | glycogen in the liver and the muscles ‘and fat. Or maybe youhave been ona _ | forlonger-term energy. Simple carbsBALANCED EATING ON KETO THE KETO DIET RATIO Lz ZZ ‘There are afew versions ofthe keto diet ‘where the ratios vary alittle between ‘them. Nearly all of them will fall between a common set of parameters. ‘The most important thing to think about show low you want your carbs tobe. Most keto diets are set at 5 0.10% ‘carbs, but thatis quite a scale. Ifyou ‘wantto, you could start with 10% carbs ‘and then go lower once you're used to the diet. Then you need to set your fat ‘at between 70 to 80% and your protein at between 20 to 25%. you do alotof ‘workin the weights room at the gym, ‘you might want to keep your protein to the higher end of the scale, butt you are relatively sedentary, then you can gotower. ‘can spike your blood sugar, giving you rush of energy and then a slump as your blood sugar level drops rapidly. ‘Complex carbs offer a more sustainable {form of energy that slowly releases into your body. Complex carbohydrates also give you lots of fibre, which is essential o your digestion. “Thisis where it gets alitule complicated in terms of racking ‘macros on the ketogenic diet. Fibres vvery important to our health, so we do should find both values on| packaged foods. ‘Next, we have protein, which ' ' ' | are chains of amino acids that are | SSental for our bties and function. | isd thebuman bod we have 20 | ferent chains fami aidtha | arespitnodhres rosaries | caer he anyway can male + Sr that we havesufienamine | isis though tthe body ot essential and non- Fat is responsible for carrying flavour through our foods (which is why fatty foods taste so good!) still need to include thisin our diets. ‘When tracking your carbohydrates, ‘what you are really monitoringare yournet carbs - these are the carbs 1 absorbed by the body and {nto your blood stream. To work out your net carbs, you have to take the total carbs and minus the fibre - you able to produce everything we need. Proteinsare responsible for lots of different functions, including hormone regulation and supporting the immune system. On the keto diet, you can ceat adequate protein andit’s really important thatyou do so. You can get alotofprotein from meatand fish, as thats well as dairy products, milk, nuts and ‘eggs. You need to eata wide variety of protein sources to getthe fullange ofamino acids Finally, there's fat, which isthe main thing you'llbe eating on the keto diet. atis responsible for carrying avour through our foods (hich is why fatty foods taste so 00d!) and can be either solid or liquid (think butter versus olive oi. There are different types of fat, some of which are betterforyou than ‘others. Polyunsaturated fats also contain omega-3 and -6,which are needed for brain health and bone health Try eating plenty of ely ish, like salmon or mackerel, and nuts, ‘You should also eat saturated fats ike dairy products and meat products. ‘The fats to avoid are called trans ats, found in processed foods, baked ‘0d, fastfood and so on. MACROS AND KETO ‘So now that we know what macros ‘we need, how do you apply this "7knowledge tothe keto diet? There are Jifferentvariations of the keto diet ‘with slightly different macro ratios. A classic ketogenie diets usually ‘considered to be 75% fat, 20% protein ‘and 5% carbohydrates. Working with percentages s difficult to get yourhead around in terms of understanding what that looks ike on a plate. Its much ‘easier to think in grams, asthisis the vvalue you will find on packaging or nutritional information. Luckily there are lots of online ‘ketogenic calculators that you can use to convert your macro ratios into grams tomake it simple, You will eed to input some basic information, starting with your gender, age, height and current ‘weight. This will help to work out your Basal Metabolic Rate (BMR),thatis the number of calories you use every day at rest (what your body needs to function). You then need to select an activity level that true to where you are right now - this could be related to exercise or you ‘might have an active job. You also need to decide whether you want to maintain your current weight, lose weight or gain ‘muscle, Some calculators will also ask for your body fat percentage, but you. ‘may have to approximate this i'you don’thave any measuring tools. Then you will need to give more information about how many carbs you want to eat - normally, ifyou're aiming for 45% total intake, that is about 200 30g maximum. Once thishas been done, the calculator can give you your personal macro targets based on the typical ketogenic ratios. See the boxout above right for an example. Once you know whatyou should be eating, the next step is keeping track of your meals ‘and keeping within these values. TEST SUBJECT DETAIL: Femal 5toot 3inches 130 pounds 38 years old 30% body fat Moderately active with 2 goal to lose weight on @ efcint of 10%, She wants to consume no mare than 20g carts per doy. As she's ‘active, she wants to aim for (0.89 protein per pound of body weight Result: ‘The test subject should aim to eat 1,505 calories per ‘made up of 126g of fat, 73g of protein and 20g of TRACKING YOUR MACROS Ifyou've never kept afood diary or tracked your food before, then itcan seem like alot of hard work and effort, but i's notas difficult asit sounds. You can opt to just ‘write down everything you eatin a day ina notepad, with the relevant nutritional information. However, the simplest way isto use a dedicated app or website,THE IMPORTANCE OF MICRONUTRIENT LLL) gy By opting to goon the ketodiet, youare Inevitably cutting a lot of foods out of your diet. This means you need to pay alot of attention to what you are eating. It would be simple to eat the same things every day, but {t's important to have alot of variety. This Is because, as well as nailing your macros, you must ensure you're not at risk of any vitamin or mineral deficiencies. There are a lotot keto-friendly options for replacing lost ‘micronutrients, soit's down to educating ‘yourself about what youneed to eat. Micronutrients are just as important as ‘macronutrients. While we might only need a trace amountof each micronutrient, they help to support growth and development, protect the body from disease, and keep ‘organs functioning optimally. You can’t track ‘them in the same way as macronutrients, as they're not usually listed on packaging, as these doall the racking and inputtingfor you. Ifyou opt for one ‘of the more popular apps/websites, like MyFitnessPal or Lose It, you will find that they have a huge database of foods. I's normally enough to just type in the name of whatever youare eating and the nutritional ‘data will already be there. Then you just add itto your day's food diary andi istracked. I'sbestif you input food as you go, so you can see the cumulative total for each ‘macronutrient, and make small adjustments if you need to. ‘Where possible, balance your ‘macronutrients out throughout the day, making sure that each of your ‘main mealsis broadly the right balance between carbs, proteinand fat. You don't want to haveto play ‘catch up in the evening when you realise you've had nowhere near ‘enough protein, for example. This iswhy meal planning can be so effective - by coming up with your ‘menus in advance, you don'thave to thinkmuch aboutit day to day. Youdon'thave to committo tacking your macros forever. Once you've got thehang of keto, you. ‘will starttolearn whatyou can and can’teat, and what a balanced plate looks like. Atthat point, iewill come toyounaturally and won't be any BALANCED EATING ON KETO cn but you do need to be aware of ‘consuming enough different foods. Micronutrients Include vitamins and oP oat WHS Qe’ she ®@, 4 eerste Zinman’ Og toe 00 phytochemicals. 8 rer ctg Ft peters taking magnesium tohelp regulate ‘muscle and nerve function; vitamin D to help absorb calcium and other minerals; ‘and fish ols such as omega-3, for good brain health, 4 a . LAS ee) extra effort. Until then, a digital THERE ARE APPS THAT HELP solution can keep you on track YOU TRACK WHAT YOU'RE and motivated, EATING AND MONITOR MACROSQUICK KETO MEALS “y \ig ‘KETO AT! Kiecnstaer YOUR KETO JOURNEY WITH THESE TOP TIPS TO MAKE YOUR TRANSITION TO THE DIET SIMPLE AT HOME AND WHEN EATING OVTKETO AT HOME = = 3 SE (8 (el [I fal Ceerneeeree ens see eats iene Peet ae ree aaa eee ee ear pee eter a Sc ee oe a yor live with friends. T BRINGING FAMILY ON BOARD ‘The first thing you should dois speak tothe people who could bein some way impacted by your choice. ‘Thisis particularly important fyou havea partner and/or children who you routinely cook for or eat with, ‘or cook for you. There area lot of ‘misconceptions around the keto diet, and your family might have concerns ‘and questions about it. This is your Si ‘When you're cooking for family, as well as yourself, ‘you want to make it as simple as possible. One of the best ways of doing this is to serve everyone the same main meal and just add in some non-keto side inthe early days. Make abig slow-cooker ~ ‘chunky chit, minus the Have grilled chicken in beans. To serve, heat a garlic butter sauce, ‘served with steamed broccoli and spinach for everyone. For you, toss, ‘some kidney beans as a family. For yourself, your vegetablesinolive have some cauliflower oil to add fat, and put a rice and a large dollop dollop of guacamole on of sour cream to add fat. the side.Forthe others, _-_-Youright alsotike some ‘add some boiled potatoes. sliced avocado ontop. chance to givethem some information | tnd explainyourreasonafocwanting | todotheketodiet.Taktothem about. | thepotential benefits, whatthe diet! involves what you can ' andwhatyouhopetogetoutoti. | Hopefully thiswillhelpoeaseany | worries Its00 miichcasiertorsanees | theketolifesileifyouhavethe | supportofpeople sroundyou.zven | ityou don'ive with family i’sworth_{ chuattingothose close toyou who may | iftheyre intrested ini, they may opt notice that youre eating iferentys0 thatheycanberheretsupportyau | 1 1 ' I ' 1 1 \ Once you've explained the keto dietand yourreasons for doing, the next step could be to talk about how yourfamily can help and support ‘you on the journey. Maybe this is ‘good opportunity for the whole family to eata betterdiet -itdoesn't ‘mean theyhave to join you, butit could be a good time to remove any processed junkfood or cut down on takeaways, for example. Asyou'llbe home cooking mostof your meals, if thisisn'tsomething that is already a habit itcould be the start of a more balanced lifestyle for everyone. One important thingtonote is that you shouldn't ry to persuade friends and family to do the keto diet with you. \dcan'teat, togive ita go. However, itis more than likely that you will be undertaking this journey on your own -atleastat first. Once people see the great results, you might find that they become ‘more curious and open to trying the eto way ofliving for themselves. We should all spect other people's food choices and it works both ways, (One good way to get family involved in your keto dietis to get them to dishes that you can serve to your family so that they don't feel like they are missing out. Here are some suggestions for simple family meals and what you can serve them with. ‘Skewers are greatfun tomake thread steak ‘Soups are so.easy to make and they ean ‘easily be keto-friendly grill. Youcan serve yours with anice fatty sauce {or everyone. You might and extra vegetables, ‘want to add alittle cream while the others might to yours for extra fat, Like some flatbread while the famity can orasweeter sauce. have bread on the side.‘Get the kids Invoived in prep and teach them about Datenced cit actively help with the meal planning each week, Thisis great ifyouhave children, as they will be more likely to try new things ifthey're part of the decision process. Work together asa family to figure out what meals everyone wants to eat each week - thisis likely tobe meals that are both eto and non-keto to meet different requirements. It’s quite a challenge and takes some creativity, butthe ‘mote people involved, the more the ‘ideas will flow. ‘The same goes for shopping too. Asyou go shopping for your fresh fruit and vegetables, lean meats and healthy fas, isa good time to educate! children about the benefits of fresh, whole foods, and they can help you to pick the different ingredients and. understand where foods come from. CHANGE YOUR ENVIRONMENT Once you have your friends and family on board with yournew 1 1 1 1 1 1 1 Il 1 ' 1 i ‘ ' 1 1 1 1 1 1 ' 1 ' 1 1 ' ' 1 ' 1 1 1 ! ' 1 1 lifestyle, i's time to make sure your ‘environmentis designed to help you make good decisions and stay on track. This means not having too much, temptation in the home; you can't control temptation when you're out ‘and about, butyou can make it much e your own four walls ‘Turn yourattention to the kitchen ‘and clear out your cupboards. Get rid of anything out of date or highly processed. Next, try to make some space thats carb-free, fyour fa need to have thingslike pasta rices ‘and grains to hand, then these can be inanother cupboard you don't need to ‘access to make your meals, Wsalso a good idea to organise your fridge and have a separate space for ‘everything you need. You're going to need a lot ofspace for your vegetables, ashelffor protein sources, and Somewhere for all your dairy products you're planning on doing alot of ‘meal prep and batch cooking, you need to make sure you have adequate storage for everything -thismeans ‘good-quality food containers, freezer space and reusable storage bags. For batch cooking, i's worth investing in couple of large pots and pans, as well as a good-sized slow cooker. ‘You may also need to think about ‘changing yourmindset on what ‘makes up a traditional meal. We have certain cultural preconceptions, for ‘example, about what we can eat for ly breakfast. I's usually cereal, toast, porridge or pancakes - all very carb- hheavy and off the menu with the keto diet. There are no rules about what ‘you can eat when, other than those that we impose upon ourselves. When. ‘you're eating at home, you can defy convention and eat anything youtlike atany time of day. Getting used to regular savoury breakfasts can need a switch in your thinking, buta good breakfast meal can setyou up for the whole day. Get plenty of fats and some lean protein, and you will find that you won'tneed tohavea snackmid-morning. There are plenty of things that you can ddo with eggs for a more traditional breakfast option, by including things like egg muffins, omelettes and fried eggs with lean bacon. But there is nothing stopping you from having, steak for breakfast that’s what takes your faney! Many people like to have their biggest meal first thing instead of atthe end ofthe day. The pointis that ‘you can work your meals to what fits in, best with your home life, your working life and your home environment. COOKING FOR YOU & OTHERS ‘The actual logistics of cooking for ‘yourself and others can take some getting used to. You might have always cooked one meal for everyone your house, but ifyou're following different diet plans, then things canConquer ering by focusing on your reasons fr cing Ketointhe first place Invest in same decent large pot and seem complicated. Thisisone ofthe biggest barriers that we se; it'sthe worry that there's not enough time tocooka separate meal every day to help you stay on plan, There also the {ssue of temptation ifyou see others atthe table eating foods that you cant have. Wehavea boxout on resisting temptation, as this is something that you willneed to master regardless, >butyou can reduce the temptations in yourown home atmealtimes. ‘The easiest thingyou can do when cooking for others aswell as yourself {sto planaketo-fiiendly main dish, ‘based around a lean and healthy protein, with plenty of non-starchy vegetables. That's something everyone caneat,anditmeansyouonlyhave | each day,See page 11 for some great toworry about one main dish. Then, | main meal and side dish combos. toaccommodatethenon-Ketoeaters, 1 Anotherthingto consider sthat youcan prepare one or two sidedishes ! sometimes your family willwant to eat | acarb-heavy main meal, fr example | apizza ora takeaway. This might not 1 be every day, butitdoes make itmach | harder toadaptto aketo-trendly ese cetnees erent ere } freezer stash ofindividually portioned ' main meals comes in very handy. You { can simply defrost your own food to 1 have atthe same time, wth nohassle ' | KETO CELEBRATIONS | When you'e in your own home 1 and preparingyour own meals its 1 relatively simple to stay ontrack. It ' cangetmuch harder when it comes | roevents, celebrations and social | engagements in and out ofthe home tt an areca ee eee ey aa aee sear fray youcan jastarerye tha let | llth restof your family ean | five he opularcavb tab Th ' much easier than cooking two whole Gecea ad enter ess erie ert) See aera Peretti ees ete | alleaand suggest plenty of sides that fee eee pe sre KETO AT HOME Forexample, birthdaysare ‘traditionally celebrated with cakes, which are generally sugarand carb laden. Itcan bea difficult ine to walk, asyou don't wantto offend anyone but also wantto stay on your diet. Ifyou'reQUICK KETO MEALS oO y Y ecm ae dooce ‘sure you know there areketo- — | friendly options on the menu. A | steak restaurant, for example, ismucheasiertonavigtethan | anitalian restaurant! Saying that, most places will beable to accommodate some tean, grilled or baked protein with some vegetables if asked. Ask for your salad to come with no dressing and check any sauces on your ‘main meal. You could even take a | \ smaltbotl of your own dressing inyour bagi you want toad someflavour, You might natbeableto set the perfect etomeat na restaurant, but youcan do your best. youre ina Mexican, forexample fats area good ation minus the wraps See you can getextra vegetables ora side salad instead, When comes toa burger place, ask for Inbunless and savceless.nmost European outlets, you wil be able toget steak, chicken or ish with vegetables. Go prepared and be clear sbout what you want teat youwil find the experience aot | (ese stresetul ‘Anda quick ote on stcohol to. | Sure i'ioetohave drink, but they ean really rack up the cart Wsbesttavold beers and cider, | though youcan ge ight, tow-car | heer that ret ivn bed yout Tusthavetheone. Wine | Gn varies tromate | ‘gearbper 4 glass. | my ¢ =? Oe Pure spirits like vodka and gin are pretty much earb-free, but Juste careful what mixers you add to them. Your best options re diet soda drinks, sugar-free tonic or soda water. You'll need toavoid most cocktails, as they are usually very high in sugar. t's all about moderation too one glass of wines fine, buthave a few and you'llbe impacting on your state of ketosis, ‘The takeaway of all ofthis is that you can navigate most ‘meat situations. Where possible, it's a good idea to call ahead toletarestaurant know your requirements, so they can make any necessary preparations. oeA hosting party, make plenty of things thatyou can eat mixed in with the usual party food. Hardly anyone will notice what youare and aren't eating froma spread, Ifyou'e at someone else's house fora party, why not offer to take a couple ‘of dishes and just make sure they are keto-friendly? This can be helpful to the host and italso means you ensure there's something you can eat It’s possible to make a tasty cake on keto, tmeans getting used to anew way of baking, but the final result is no less delicious! You can always bake ‘two options - one keto cake and one traditional cake - so there isa choice. “The same goes for when you're hosting ‘dinner party at your house. Youcan. easily do a stunning fully keto menu if you wish, which might surprise your {guests who have preconceptions of what keto dietlooks lke, There are plenty ‘of recipes out there that have the wow" factor fora dinner party, and it doesn't have to be complicated. You could start with something like bacon-wrapped asparagus, a tasty salad, arich soup or cauliflower ‘breadsticks’ For the main, you can opt fora stew, creamy chicken ‘or baked salmon. Alongside it, you can serve plenty of different vegetable ‘options, but you can also add in some ‘earb-based sides ifyou wish to give people more options. Puddingcan bea simple keto cheesecake or even a low- ‘carb chocolate cake. Chances are, your 1 Hl i 1 1 1 Hl 1 1 i 1 i 1 ‘ 1 1 1 1 i H ' 1 1 1 1 1 ' ' 1 1 t 1 1 1 1 1 ' 1 1 1 1 guests won't even realise that they've been eating keto all night! Goingto parties at other people's houses can be litle trickier, however. ‘You don't want to have to always decline invitations, soi’s worth havinga strategy’in place. Ifyou know the host ‘well, then just be honest, Explain that youare following astrict diet plan and ‘your reasons for doing so. Hopefully they will understand and be willing to accommodate. Ifthey ask for advice, be ‘open and willing to explain what you can and cantteat. You don't want to put them out, but it might beas simple as, avoiding the side dishes and not having ‘a puddingif they're aware of your requirements, You could even offer to bring aketo dish for everyone to share oralow-carb pudding as away of saying thankyou for the dinner and giving yourself somethingto eat, However, it's not always this simple Sometimes you might have to attend dinners where you don’tknow the host or would feel uncomfortable bringing upyour dietary requirements. Eat well during the day and have plenty of lling foodsin case the menu isnt suitable. ‘Then justdo your best, Avoid obvious ‘carb problems like bread of p focus on protein options, and fil up ‘on veg, Worst case, you might overeat on your carbs, but you can get yourself backon trackthe next day - bekind to yourselfand remember it’ one off. KETO AT HOME “ .o oCN Cat eT HEAD TO THE Et ae) CONFIDENCE, WITH OUR GUIDE TO MASTERING . kee ee WWW RAMI Mili MM MM MN ki Oe oe a a CRE eC ay See se ee eet ogee cnr same meal orsnackmore than once ee ace a) tohelp keep costs down. When you ‘eating, However, the more you prepare | work, hobbies, family and other Ron anes nec Pecnsmnr ns aus commitments. Youknow exactly what | accountanything you already havein Pree ie cea ec Ue ad ‘Thefirstthingyouneedtodols | canevenplaninyoursnacks. Asyou | things upin your meals firs. This will Peta cc ee So Oe ensure thatyou don't end up with the more organised you‘ yourmacro calculations or each day, | cupboards ull ofingredients that are Pee en a CRC eon commen eee ee eee ae et eee ee When you firststart with keto, you Preteen ee ee et Ce tee rei also help with keeping costs down. Peet etc ed Alotof people worry that going on ene te oc Pee nn ne te ee eter ener os eos Rete labels on packets and research the Pee eee en es cet Sear eerste tetris Ce ee ae effectively. | thenextweek, youwillthen only | meal planyour first week, freee me gee ge eect a 200099590 e anandQ80o,000084 0 ene eer ey Prete meee est poten tg Sor entes Een ec Cree ene ess Pree t eter ce nee ce med eta sea es eee mt enter ty ee ete eee ‘dentifying the days you need quick este een! Pees Seer aes tg oncote Sones eee ec) Cee es Peo cen Peart enters ee eee See ccm Oe cL ror coer eerste eect Senne en en Recut came tet ar) On een a ard Do p800000 Oa, Seer eee very well-balanced diet i foe cee Peteer tera a een en ae ere a Individualingredientsto yourlist.. | Serer re ee aa See Pein eet cert al Peeeearey eran Snes tc ees he Seah tcl orate eee ed Peery tet fe eT) | everything youneed. Itmight be easy, (le Ret ae « vay eeenyy br al ae} YOonG00099 ito Pree ea Se te eee Penne en rte eect oo ene acs ‘When itcomes to getting your protein, you might find that yourlocal butcher's See ee cen ee te ‘cuts of meat and ata good price. Or you Oe eOn one oe tre Sree ec cer Reema ene bulkportionsoflean meat to your doorstep SOc tae ad eee eer ee ey ese Se time as your protein, and even some of your CNS tasCN Cat TT ee ee Gini | Gia ‘3 fester susGannerks | N erent ery Pen ence re Peery eee ar eer doa top-up shop mid-week for fresh feet ee ree eed Pere en coer utd Pret ree einer snes eee ee ees Serre nese t Precis! Pe Poses a ree Sot ser cs Coreen ae cms eet oy Pema te etree tear enna Seen nea pecs cee etn ae en enone er sa crete’ Doe oy ee es Rete ces Pee ence ett ates Pee tee aner Inmost supermarkets, the trickis eee ey Rees ene cee! Penn cer rte Seesmic y processed items that you don'tneed. Drea ements Ree sents cd Penn cone set First, check how many servings there Pea er vs eee tS Neen noes Which isthe total carbs minus the fee et gees that itis low-carb, be sure to check Rie ae Uae Pe ee Pangan tne tas ees example, are usually cheaper to buy Pe eens ee ee first few weeks too, as these will really eto Sle late) a terete eee et need Pe eee De eeu so easily in your local shops. Luckily, pocorn tat ters plenty of places where you can buy eee ee ey ener Perino er eee eee ae ee ees aes terse ot een ts) nec Re eee feet gen ens eae eee Sen sna) fillup as much as you need. Some of eee eek eee ts Sees eset tg Peete trate ttt ey re Specialist ingredients can be more cen ee ee ered Pon eee etc cee ee ees] Sy eretten retreat gins eee U eeu ete) eee ee Pecan ert Sentence SU ee eae Rese few weeks will be acomplete success Renn Comcea nny cen ke ety Peon ne ue ee ae eset STORE CUPBOARD STAPLES PREPARED ne MAKING SURE YO! HAVE THESE 8 ITEMS: Ww YOUR CUPBOARD ‘BEFORE YOU 1wTd YOUR KETO DIETSHOPPING FOR KETO es © ous Different ols can be so.useful for keto ‘cooking. Olive olis great for dressing Salads, whereas sesame ol can add a real ‘depth of flavour when cooking certain dishes. Have a few bottles to hand, and add toa mixture of meals to boost your intake of healthy fats. FLOUR ALTERNATIVE FLOURS ‘Always have some almond flour or coconut flour to hand, so that youcan whip up a {Quick keto bake when youneed to. This can save you. trip to the shops, and baking can be quite therapeutic too. Buy in bulkas it wil Lastin a seated jar. ® ® NUTS AND SEEDS Nuts and seeds are the perfect portable keto snack. Try to keep a variety in the house sothat you can grab and go when you need to. Things Uke almonds, pecans, walnuts, pumpkin seeds ‘and sunflower seeds are brilliant to eat on their ‘own, but also good for topping salads. Nur BUTTERS Nut butters are perfect for a snack, as they can satisty a oraving. Serve with sliced vegetables and dip away fora simple ‘and quick treat when you need a boost. you tke to bake and can't kick the sugar cravings, it's handy to have some sweeteners. tohand. Then you can whip something up that will satisfy your cravings without swaying from your keto diet. nna HERBS AND SPICES Herbs and spices are a real must! They add all Sorts of diferent flavours to your recipes and ‘can take your meals from good to amazing. I's definitely worth getting abasic set together ‘earlyon, CoconuT oll sae coin cu ei Le cilto cook with beoause Haid t's packed with healthy {fats and flavour. tomes Inreally useful in baking as well, You can usually ‘buy large bulk jars of It and itwillLast such a long time. PSYLLIUM HUSKS Psyllium husks are not your most mainstream Ingredient, but you will see them crop up ina lotof baking recipes. This is because they can help to-add volume to batters and give cakes a greattexture.QUICK KETO MEALS vt ‘a g 2 a Se 3 S 2 ee , “9, ie Zr Z TOP TIME-SAVING SAVING y Z 2 A iy A iH 3 5 A MAKE STICKING TO YOUR NEW KETO LIFESTYLE EXTRA EASY WITH THESE ESSENTIAL TIPS TO KEEP IT QUICKTOP TIME-SAVING TIPS: Hf Learn to batch cook «7 | Ifyou really want to make thingsas quick and easy as possible, you're going to have to embrace batch cooking. Put aside a few hours on aSunday afternoon and cook multiple portions of meals toseeyou through the week when you might be too busy to cook every day. Things ike stir fries, stows, tray bakes and soups are perfect for making inadvance in large portions that can be put into Individual containers for your weekday meals. you don't fancy spendinga dayin the kitchen, you can justdouble or even triple up portion sizes when you cook meals, and save the extras for another day. A slow cookeris.agreat kitchen accessory, as you can pputall the ingredients in and leave itto dothe hard. ‘work of batch cooking for you. It's also an idea to invest in a number of hard-wearing containers that will ast ages and keep your meals Fresh — look for ‘ones that are freezer- and microwave-friendly. ES Sea Mf Prepace meals in advance <7 [Jp ‘As well as batch cooking your main meals, you. should also think about putting some time aside to prepare other daily meals in advance. For example, You could whip up 12 egg muffins ina few minutes ‘and use them for quick, on-the-go breakfasts. You canalso make all ofyour snacks in advance. This. could be more complex, like baking some keto: friendly bread or cakes, ort could beas simple as ‘weighing out a portion of nuts and seeds, ot slicing up chunks of cheese, putting them into individual containers ready to grab. Another quick snack idea {sto hard-boil halfa dozen eggs, leaving them in their shells and storing them in the fridge to peel ‘and eat over the next few days. This might take a bit of time to do, but it will save you so much more time in the week when you have less to spare, Stock upon pre-made gonts «7 \ While it’s always better to use whole foods and hhome cook whenever possible, itis sometimes worth hhaving a supply of some pre-macle keto-fiendly {goods in the house for those days when you just can’t find the time to cook everything from scratch. There are lots ofketo snacks available now, but do check the labels to see what they have in them. They might be low-carb, but those net carbs will soon add up 3QUICK KETO MEALS ifyou have too many of them. Plus you don't know hat else has been added to give them a good taste, ‘Afew store-bought tomato-based sauces can be handy too, butagain check the ingredients carefully. You can buy low-carb syrups toadd sweetness to puddings, and eurry sauces can come in handy for handing punch of flavour to your meals, } Organise your cupboards 7 \ your cupboards are disorganised, it's going to take you much longer to find everything you need, hich doesn't make for the most pleasant cooking! experience. Atthe startof your keto journey, go ‘through your cupboards and start to get rid of. everything you can't eat. Give tt. food bankit you have one locally you have non-keto members ‘of the family, organise al ofthe things you can't eat into another cupboard, so that you have a ketdy friendly space to work with. Next, make sure that everything you need is to hand and easy to get to ‘Think about investing in a few cupboard organisets or spice racks so that you can see everything ata glance. You can also get organisers for your fridge to keep everything separate - you'll be surprised what difference itcan make. — Ss “qi i n ‘Tracking macros can be one of the most time- consuming parts ofthe keto di ‘mostimportant to ensure you're hitting your carb, | 4 Fi ' Wsalso one ofthe ' {at and protein values every day. you're using a { ‘ 1 ‘racking app, i's useful to log your foods as you go, because otherwise you might forget something by the end of the day and miscalculate. fyou've already done your batch cooking and meal prep, you § ‘can work out the macros ofthose portionsasyou ‘make them, soon the day its quick and easy to input f the values when youeat them. Ifyou can'taccess yourphone orapp duringthe day, keep anotepad in your bag and write down everything youeatand drink during the day so you're less likely to forget anything when you come to logitin the evening, i Keep an inventory <7 \ ‘When you run out of something, write it down! Itsounds simple, but ifyou don't ‘you might run out ofan ingredient, forget ‘about itand then go tomake your next ‘meal missing a key ingredient. Irs much easier if ‘you keep alist of what youre runninglow on as you {g0, then you can make sure you stay fully stocked up ata times. Plas, itdoes some of your shopping list for you. Another tipi to keep alist of what you have inyour freezer. When you batch cook, you might end up with many containers full of tasty foods, but it’s easy to lose track of what you have ready-made. Pin alistto the freezer and you'll be able to see at a glance what you have available. Make sure thatyou also label all your containers so that you don't end ‘up with a mystery surprise for dinner every night. Se OES Ea Don't be afraid of frozen options <7" Frozen vegetables are an underused option. Not only are they relatively cheap, they also taste great as they are usually frozen at their peaktolockin theflavour and nutrients, The best thing about frozen vegetables is that they are there when you need them and they won't go off Often they are also prepared for you, so they will save youa lot oftime. For example, you can buy pre-chopped avocado chunks. This saves you the effort ofhaving tode-stone them anditalso means you don'thave to play the guessing game of when they re the perfect, ripeness These are great for throwing in smoothies ‘or mashing up, for example, but maybe not so good forhaving witha salad as they can be quite soft when they defrost. I's all about knowing what works for what dishes, You can also buy frozen garlicand ginger to add flavour to dishes, as wel as frozen berries for quick pudding options. ey Learn your fast-food optionss7 \ Fast food or convenience food is never going tobe your ideal option, but the reality of modern lifes that itis somewhat unavoidable. Ifyou're out and about and need to eat ina hurry, then you're going to have to igure out what you can have. I’s worth spending some time atthe beginning of your keto journey 0 1 ( i) 1 1 1 i) 1 1 \ v \TOP TIME-SAVING TIPS: learning about what you can eat from the most common fast food and convenience outlets. That way when you're pushed to makea quickdecision, you already have some idea of whats available. You cart view menus for most places onlin even letyou filter by nutritional requirement. You ight be surprised by what's available in even the most catb-heavy of fast-food places! Por example, i MeDonald’s, you can order directly from the screens, and just untickthe elements you don't want to eat, such as removing the bun and sauces from a burger Iesnot perfect, butt's okay ina rush. —— Prowse menus in advance | \dsome will ft ! * 4 ”'Keroshouldntmean the end of your social life. tf 1 does, youwon'tstick ot. I's perfectly possibleto UG) § gooutforamealwithfriends,aswehavealready | {mentioned in our ‘Keto at home section ofthis book» @ § (page20). But in order to make the experience much § simpler and quickeron the night, it’s worth having» 1 v ( f 1 i ' ' a y ¥ \ q lookat the menu online before you go. That way ‘you can make plansas to what you can order when ‘you getthere. Ifyou can‘t see any options that are suitable, you have the chance to phone the restaurant and speakto them directly about what they might be V able to do for you. Most restaurants are perfectly used to these kinds of requests and will appreciate you ‘giving them notice so that they can be prepared. On | thenight, youcan order, retaxand enjoy your meal. ee es, @ A I Koop it simple «af ‘With any new diet, there can bea temptation to overcomplicate everything, which isa shortcut to failure. There are so many nice keto recipes, desserts and bread substitutes, that you might want to do everything right away. But actually, at itsheart,ketois very simple. You don't need lots of fancy recipes; just stick to whole foodsin the right proportions. Base your meals around healthy fats and lean protein. Add the odd nice sauce and loads of vegetables, and you have a meal, Snacks ean be a fewnuts, a block of cheese ora hard-boiled egg, Once you've got to grips with the diet and found ‘ways tofitit into your lifestyle, that's the time to start experimenting to keep it interesting enough to motivate you to stay on the diet long-term. You'll find plenty of quick and easy recipesin this book.Creamy avocado dip FOR THE CRACKERS: 80g 12% 07 | % cup Cheddar, grated #150 g1 5% 02 11% cups almond flour * Ye tsp salt * Llarge ego, lightly beaten * Cooking spray (such as coconut ol spray) * 2 tsp smoked paprika Foe THE CRACKERS: Pe the Cheddar cheese J inaheatproofbowl and set itovera hal-filled saucepan of simmering water, stirring untilit hhas melted; it might not melt evenly but ty tostirittogether with aspoon, (A) Inthe meantime, stir together the almond flour and salt ina large mixing bowl. Add the egg, stirring until it forms a crumbly mixture, }) Add the melted Cheddar knead the mixture into an even dough by hand; you may need to squeeze the ingredients together with your fingers to get itto shape into an even dough. GSpot dough ites ball Q vierap ith cing, Chit for30 minutes, with cheasy eracke PREP TIME: 30 min » COOK TIME: 10-15 min » CHILL TIME: 30 min » DIFFICULTY: MEDIUM » SeeviNes: 6 INGREDIENTS For THE DIP: *% lemon, juiced IS * 2 large ripe avocados + 2 tbsp extra-virgin olive ol * Lelove garlic, minced > %atsp salt #1 tsp caraway seeds (optional) (© Preheat the oven to 180°C ‘2? (160°C fan) |350°F | gas 4 Grease and linea large baking tray with greaseproof paper and spritz with some cooking spray. |} motte dough toa ‘S sheet of greaseproof paper that’s been sprayed with cooking spray. Pat itdown into a dise and cover with with another greased sheet of greaseproof paper. )) Roll outthe dough intoa ' rough rectangular shape about ¥icm| 6" thick using a rolling pin, Cutinto triangles and arrange on the baking tray. eee eee about 10-14 minutes. Remove from the oven and immediately sprinkle with smoked paprika, letting the crackers cool on the tray. Foe THE Die: @iahespt and petihe ‘TD avocados. Transfer the flesh to a food processor, adding. the olive ol, lemon juice, garlic, salt, and 3 tbsp hot water. FO Pusetobreak downte Z’ avocadoand then process ‘on high until smooth and ‘creamy, scraping down the sides asneeded. yh oe QD sermtanaiop with arama sod il Sa orn reaCU Cat TT Vegetable spaghetti vit led hllaun PREP TIME: 20 min » COOK TIME: 5-10 min » DIFFICULTY: Easy » SEevies: 4 INGRED * Barge courgettes * Llarge carrot, peeled #1 fennel bu » & tbsp avocado oil, divided + 400 g114 oz halloum cut into four even slices + 1 spring onion, sticed * Ltbsp mixed sesame seeds (white and back) + Salt and freshly ground black pepper eer ot oro fe et Method J) Prsheata dry rile pan TZ) onthestove overa ‘medium heat @) Asthe pan heats up, trim the ends off the ccourgettes, carrot, and fennel Working in batches, feed the vegetables through aspiraliser to.create the vegetable “spaghetti Alternatively, you could use ajulienne peelerto create straight strands, Qe ie bowl and toss with some saltand pepper. AP vew2tospavocadociln Coe mgeenteetta tres armedium eat Ad the Retirees Sonera aiid. Cooktor3 minutes until just tender tothe bite, sticring from time to time. Sie spaghet cooks, ‘2’ brush both sides ofthe halloumi with the remaining oil. Season the cheese well with saltand pepper. GS Manse thehatoumiin & the griddle pan, cooking until lightly charred all over, turning occasionally, for about 2-3 minutes perside. ) Once the hallow i D cared andthe spaghet Istender remove them rom thehest (@) Divide into four servings ‘and garnish with spring onion and sesame seeds.Breed) ee Red reel gt Oe Cae te eadQUIGK KETO MEALS a Cree on Sugars cs Net carbs. etdCAULIFLOWER CAKES WITH MINT YOGHURT GEE Cauliflower cakes with mint yoohurt page Time: 30 min » COOK TIME: 16 min = CHILL ime: 30 min * DIEFICULTY: Medium * ‘Seevines: 4 Method FP Working in wo batches, ) Attercilling, dustthe ‘480 g| 16 02), cut into florets food processor untilitisrice: four, turningto coat, and then 9 1254 4¥4 02 feta, crumbled | ike in consistency. shaking off any excess four Tasp coconut four, pusexta for dusting | G)Tpimoasteaming Gremlin aaree + Barge e995 \ ceyetorpanandeover © non-stckfrying panset 4 2tbsp mint leaves, chopped en viverahalf. _overamoderate heat. Working Bis oursissere Miedwaucepanofsimmering inbatches,cooktlree or four : |) warerunthjusttendertothe cakesatatime until goer + 80 mt 2% fl.oz | % cup \ pite, about 3-4 minutes. ‘brown and crisp all over, avocado oll for shallow-trying Baws | 200.917 021% cup plsin 1 @@rantertoatarge ming mina! side. Transfer the full-fat Greek yoghurt 1 ‘S/ dowland eaveto cool for ‘completed cakes toaplate and | + % lemon, cutinto wedges | 2minates. Addthe eta over with aluminum fo 0 41 spring onion, green top ony | Coconut fou egg chopped Keepwarm ey ie \ int and plenty of salt and Bea Pesiny our pepper totaste- Mix ) When ready toserve, ry 1 platterand serve with some | @seoopostabour2ixpot yogurt anemen weds on down into cakes with damp | frands.arsange completed @) Garnish wih in leaves cakes ona baking traylined and sliced spring onion | _wthgeaseoatpape-cover_reensoner and chill for 30 minutes.™ . ™ ~*~ FILLED PORTOBELLOS GE 5 - Filled portobellas PREP TIME: 5-10 min » COOK TIME: 10 mi DiericuLTy: Easy » Seevines: 4 INGREDIENTS, * portobello mushrooms, peeled +» A tbsp extra-virgin olive ol, divided #1 green pepper, cored, seeded, and diced +150 g | 5% 07 yellow cherry tomatoes, halved + 2 spring onions, sliced + &boscancini, mini mozzarella balls, drained +» 1 small handful flat-leaf parsley, torn + Salt and freshly ground black pepper PP) Prebeathe gil coho WC) arrange the mushrooms ‘on a grilling ray and brush ‘with 2thsp olive oil Season ‘with salt and pepper. Fe itistiendien the tip ofa knife, about ‘and half the spring onions. Drizzle with the remaining olive ll and season witha Litle salt and pepper. G Hewmmeothe gull unt \@H the vegetables are lightly charred atthe edges, which ‘-Srinutes should take about 4 ints Remove fom te gil emo rom eg fe) me eetetatieand, ©) andicnwtina with some green pepper, ‘cherry tomatoes, bocconcinl, remaining spring onions and some parsley before serving, rc cone pres cos ere peed i eany ae