(CLOCKWISE FROM TOP LEFT) THE 5-INGREDIENT KETO COOKBOOK JACKET; SHRIMP AVOCADO SALAD, SMOKED TROUT HOAGIE, AND SUNNY SIDE UP SHEET PAN EGGS. PHOTOGRAPHY BY BILL MILNE; COPYRIGHT OWNED BY STERLING PUBLISHING
By now, you may have heard of the ketogenic (keto) diet. Keto is a high-fat, moderate protein, low-carb diet that was originally created in 1921 in medicine to treat epilepsy, especially in children. The diet’s resurgence is due to the weight-loss effects, at least in the short term.
Keto eating is said to lessen bloat, boost energy and mental acuity, and improve sleep and mood. However, the diet can be complicated, with many details to keep track of and foods that must have just the right combinations of fat, protein, and carbs.
To simplify the process for newcomers, author and nutrition consultant Stephanie Pedersen has compiled The 5-Ingredient Keto Cookbook with 100 high-fat, low-carb recipes anyone can make.
These gourmet dishes—including breakfasts, lunches, dinners, snacks, fat bombs, and drinks, as well as plenty of big-batch and slow-cooker options—are designed with the macros you need to stay true to your plan. Plus, Pedersen gives you smart how-tos, sneaky keto tricks, and more! Nutritional counts are included with each recipe.
Three creative and delicious recipes we like are Shrimp Avocado Salad, Smoked Trout Hoagie, and Sunny Side up Sheet Pan Eggs.
“Shrimp and avocado beautifully pair protein and fat, making them a great combo for keto eaters,” Pedersen said.
The hoagie starts with a hollowed-out cucumber and is filled with smoked trout and some of the cucumber tossed with mayonnaise flavored with Dijon mustard and dill. You can substitute smoked whitefish or salmon for the trout if you want.
Sunny-Side-Up Sheet Eggs fall into the category of “why didn’t I think of that before?” aptly put by Pedersen. This is a great solution to getting all of the eggs on the table for a group.
Shrimp Avocado Salad
Makes 2 servings
Shrimp and avocado beautifully pair protein and fat, making them a great combo for keto eaters. This luxurious lunch salad travels well and can be customized with the addition of extra veggies.
Juice of 1 lime
2 tablespoons extra-virgin olive oil
1 pound large or jumbo cooked shrimp (16 to 24 count), peeled and cleaned
4 cups baby spinach
1 Hass avocado, diced
Salt and pepper, to taste (optional)
In a small bowl, whisk together the lime juice, olive oil, and optional salt and pepper.
Chop the shrimp or leave it whole (I like to chop it, so I get a bit in each bite of salad).
Place the shrimp in a large bowl. Add the baby spinach and avocado to the bowl. Drizzle the lime juice mixture over the top and toss to combine. If desired, add additional salt and pepper, to taste.
Macros per serving (made with optional ingredient): 595 calories, 4.1 g net carbs, 15 g total carbs, 10.9 g fiber, 0.9 g sugars, 36.1 g total fat, 53.5 g protein
Excerpted from The 5-Ingredient Keto Cookbook by Stephanie Pedersen. ©2020 Sterling Epicure. Photography, Bill Milne.
