Ketogenic Diet: 30 Fast Fat Loss Slow Cooker Recipes (Ketogenic Diet, Ketogenic Recipes, Ketogenic Cookbook, Ketogenic diet for weight loss,diabetes diet, ketogenic) (5 page)

BOOK: Ketogenic Diet: 30 Fast Fat Loss Slow Cooker Recipes (Ketogenic Diet, Ketogenic Recipes, Ketogenic Cookbook, Ketogenic diet for weight loss,diabetes diet, ketogenic)
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Feta
Frittata

 

This delicious breakfast casserole features a lot of unusual
ingredients such as feta cheese, kale, and roasted red peppers, giving it a
very distinctive flavor. It keeps for several days in the refrigerator, and it
is easily reheated in the microwave for breakfast later in the week. The only
pre-cooking is to sauté the kale.

 

Ingredients: [serves 6]

 

  • 1-2 tsp. coconut oil
  • 5 oz. baby kale
  • 6 oz. roasted red peppers, diced finely
  • ¼ cup green onion sliced
  • 5 oz. feta, crumbled
  • 8 eggs, beaten
  • ½ tsp. all-purpose seasoning blend (like Spike)
  • black pepper to taste
  • sour cream (for garnish)

 

 

Preparation:

 

  1. Wash the kale well, pat it dry, and then sauté it in the
    coconut oil.

 

  1. Put the kale in the slow cooker. Add in the chopped
    roasted red peppers and the green onion.

 

  1. Pour the beaten eggs into the crock and stir well to
    combine. Add the seasoning and pepper, and then top it all with the feta.

 

  1. Cover and cook on low for 2 ½-3 hours until well set.
    Serve topped with sour cream.

 

 

       Nutritional Info Per

 

Serving

Calories

190

Dietary Fiber

1.1 g

Protein

11.9 g

Total Carbs

6.1 g

Total Fat

13.3 g

Huevos
Rancheros Bake

 

All the taste without all the early morning work, this slow
cooker take on Huevos Rancheros takes five hours to cook, so it’s great for
overnight or brunch.  Spicy and full of cheese, serve this with a dollop of
sour cream, some extra salsa, and some avocado for a ‘south of the border’ wake
-up call.

 

Ingredients:  [serves 10]

 

  • 12 oz. pork sausage
  • ½ tsp. garlic powder
  • ½ tsp. coriander
  • 1 tsp. cumin
  • 1 tsp. chili powder
  • ¼ tsp. salt
  • ¼ tsp. black pepper
  • 1 cup salsa
  • 10 eggs
  • 1 cup milk
  • 1 cup Pepper Jack cheese, shredded

 

 

Preparation:

 

  1. Cook the sausage in a large fry pan. Add the seasoning and
    salsa and stir well. Set aside to cool.

 

  1. In a large bowl, whisk to eggs and milk until well
    combined.

 

  1. Add the sausage-salsa mixture into the eggs and continue
    to stir well.

 

  1. Add the cheese, stir to combine, and then pour it all into
    a large greased slow cooker.

 

  1. Cover and cook for 5 hours on low (or 2 ½ hours on high).

 

  1. Serve topped with salsa, sour cream, and avocado.

 

 

       Nutritional Info Per

 

Serving

Calories

320

Dietary Fiber

1 g

Protein

18 g

Total Carbs

5.2 g

Total Fat

34.1 g

DIY
Yogurt

 

With a gallon of milk, a slow cooker, a cooking thermometer,
and a little ‘starter’, you can make your own breakfast yogurt right at home.
You may find it a little thinner than store-bought because it doesn’t have all
the added thickeners. It’s also missing all the other commercial additives, so
it’s super healthy! For your starter, you’ll need a small container of plain
yogurt with
live active cultures
. Read the label carefully, looking for
‘streptococcus thermophiles’ and ‘lactobacillus bulgaricus’. If the actual
bacteria cultures aren’t listed, choose a high-quality plain unsweetened
organic yogurt. Pick up some cheesecloth for draining, and you’re ready to go!

 

Ingredients: [serves 20]

 

§
 
1 gallon milk

§
 
2 T. starter yogurt

 

 

Preparation:

 

  1. Pour the milk into the slow cooker and heat covered on low
    setting until it’s between 180 and 190 degrees, as measured on the cooking
    thermometer. This kills off all bacteria in the milk so the
    yogurt-creating bacteria can thrive.

 

  1. Turn off the crock-pot and let the milk cool undisturbed
    for about 3 ½-4 hours. You want to catch it at 11o degrees, so check
    often. If it’s too hot or too cold when you add your starter, the bacteria
    will not do well.

 

  1. Your milk may develop a ‘skin’ as it cools, particularly
    if you use raw milk. Remove this completely or you’ll get nasty flakes in
    your yogurt.

 

  1. When the milk reaches 110 degrees, remove about a cup of
    it. Add your 2 T. of starter to the milk and gently but completely mix it
    in with a fork or a whisk. Don’t think ‘more is better’! Too much starter
    will inhibit the growth of the good bacteria by overcrowding them.

 

  1. Add you milk and starter back into the slow cooker. Stir
    it in very gently, moving slowly from side to side and up and down. Don’t
    whisk it around in circles.

 

  1. Remove the crock from the base and place it in a cool oven.
    If you have an electric oven, turn the oven light on; the pilot light in a
    gas oven will serve also. You want to keep your mixture warm. Tuck a bath
    towel or winter scarf around your crock, and leave it undisturbed
    overnight for about 10-12 hours. Don’t even open the oven door to peek!

 

  1. After 10-12 hours, you’ll yogurt in your crock with a
    layer of whey on the top. Line a colander with three layers of cheesecloth
    and place it over a large pot. Pour your yogurt into the colander. The
    whey will drain off down into the pot.

 

  1. Drain for about 2 hours to get a thick natural yogurt or
    about 4 hours for Greek style. Lift the cheesecloth from the colander and
    put the yogurt into a covered storage container.

 

  1. If you like a sweeter yogurt, store it in the refrigerator
    immediately after draining. If you like it tart, let it sit out at room
    temperature for about 24 hours. The longer it sits at room temperature,
    the tarter it will get.

 

  1. Separate out a small amount to use as your starter for the
    next batch and enjoy!

 

 

       Nutritional Info Per

 

Serving

Calories

116

Dietary Fiber

0 g

Protein

6.3 g

Total Carbs

8.8 g

Total Fat

6.3 g

 

 

Chapter 6:

Oh Yeah

Desserts

 

 

Most slow cooker desserts use a lot of fruit and make
delicious cobbler … with a carbohydrate count that’s sky high. Unfortunately,
that’s not very helpful on a ketogenic diet. So I’m going to give you ‘quality’
as opposed to ‘quantity’ in this section. Three moist decadent cakes to make in
your slow cooker and enjoy topped with whipped cream … yum!

Slow &
Low Gingerbread

 

This gingerbread is very moist and amazingly dense, and it
doesn’t need much dressing up before serving. A little whipped cream or just a
bit of butter spread on top and it’s ready to eat. More like an old-fashioned
steamed pudding than our more traditional cakes, this recipe is definitely a
‘keeper’.

 

Ingredients:  [serves 10]

 

  • 2 ¼ cups almond flour
  • ¾ cup sugar substitute
  • 1 T. dark cocoa powder
  • 2 T. coconut flour
  • 2 T. ground ginger
  • ½ T. ground cinnamon
  • ½ tsp. ground cloves
  • 2 tsp. baking powder
  • ¼ tsp. salt
  • ½ cup butter, melted
  • 4 eggs
  • 2/3 cup almond milk
  • 1 tsp. vanilla extract

 

Preparation:

 

  1. Use coconut oil to grease the inside of a large slow
    cooker.

 

  1. In a large bowl, blend together the almond flour,
    sweetener, cocoa powder, coconut flour, spices, baking powder, and salt.

 

  1. Add the liquid ingredients (butter, eggs, almond milk, and
    vanilla extract) and stir well.

 

  1. Pour into greased crock-pot. Cover and cook on low for 2 ½
    -3 hours until set.

 

 

       Nutritional Info Per

 

Serving

Calories

284

Dietary Fiber

4.1 g

Protein

9 g

Total Carbs

13 g

Total Fat

24.8 g

Dark
& Decadent Chocolate Cake

 

You don’t need to heat up your kitchen to have rich
chocolate cake anymore. This may be the best you’ve ever eaten, and it’s low
carb! No need for frosting with this recipe, but you might want to top it with
whipped cream.

 

Ingredients:  [serves 10]

 

  • 1 ½ cups almond flour
  • ¾ cup sugar substitute
  • 2/3 cup dark cocoa powder
  • ¼ cup unflavored whey protein powder
  • 2 tsp. baking powder
  • ¼ tsp. salt
  • ½ cup butter, melted
  • ¾ cup coconut milk, unsweetened
  • 1 tsp. vanilla extract
  • ½ cup sugar-free chocolate chips

 

 

Preparation:

 

  1. Grease the crock of a large slow cooker with coconut oil.

 

  1. In a large bowl, mix together all the dry ingredients
    (almond flour, sweetener, cocoa powder, protein powder, baking powder, and
    salt).

 

  1. Add in the butter, eggs, coconut milk, and vanilla
    extract. Stir to mix well.

 

  1. Stir in the chocolate chips, distributing them evenly
    throughout the batter.

 

  1. Pour into the slow cooker. Cover and cook on low for 2 ½
    -3 hours. It should still be like a ‘pudding cake’ at about 2 ½ hours and
    more firm by the 3-hour mark, so choose your desired consistency.

 

  1. Turn off the slow cooker and allow the cake to cool with
    the cover off for about 25 minutes.

 

  1. Cut and serve.

 

 

       Nutritional Info Per

 

Serving

Calories

275

Dietary Fiber

5.4 g

Protein

9.9 g

Total Carbs

11.6 g

Total Fat

22.9 g

 

Believe-It-Or-Not
Low Carb Cheesecake

 

You need three things to make this work: a large (6-7 quart)
slow cooker, a spring-form pan, and plenty of will power.
You can’t peek
while this is cooking; the lid must stay closed all the time for it to steam
properly. It also needs to chill for at least 4 hours before you can dive in.
Are you ready?

 

Ingredients:  [serves 8]

 

for the crust:

  • ¾ cup graham cracker crumbs
  • 2 ½ T. butter, melted
  • ¼ tsp. cinnamon
  • ¼ tsp. salt
  • 1 tsp. Truvia sweetener (1 packet)

 

for the filling:

  • 12 oz. cream cheese, room temperature
  • 1 T. flour
  • 4 T. plus 2 tsp. Truvia sweetener (16 packets)
  • 2 eggs
  • 1 tsp. vanilla extract
  • 1 cup sour cream

 

 

Preparation:

 

  1. Mix the crust ingredients together and press them into the
    bottom and 1-inch up the sides of a 6-inch spring-form pan. Pack it
    firmly.

 

  1. Use a standing mixer with the paddle attachment to combine
    the very soft cream cheese, the flour, the remaining Truvia, and the salt.
    Beat about 2 minutes at medium speed until smooth.

 

  1. Add the eggs and the vanilla extract and beat until well
    blended, scraping down the sides of the bowl.

 

  1. Add the sour cream and blend well. Pour the mixture into
    the spring-form pan.

 

  1. Put a rack in the bottom of your slow cooker. Then add
    enough water in the bottom to have about a half-inch. Set the filled
    spring-form pan on the rack.

 

  1. Put a triple layer of paper towel over the top of the
    crock-pot and put the lid on top of them.

 

  1. Set the slow cooker on high and cook for two hours
    without
    lifting the lid
    !

 

  1. Turn off the slow cooker and let it stand
    undisturbed
    until it’s cooled, about an hour.

 

  1. Remove the lid and the paper towels. Gently lift out the spring-form
    pan and set it on a cooling rack for about an hour until it comes to room
    temperature.

 

  1. Cover the cheesecake (in the pan still) with plastic wrap
    and refrigerate for at least 4 hours.

 

  1. To remove the cheesecake from the pan, run a very thin
    warm knife around the inside edge of the pan. Undo the spring closure on
    the side of the pan and lift it up and away.

 

  1. Slice, serve, and savor!

 

 

       Nutritional Info Per

 

Serving

Calories

292

Dietary Fiber

< 1 g

Protein

6 g

Total Carbs

11.7 g

Total Fat

26.3 g

 

 

 

 

           

 

BOOK: Ketogenic Diet: 30 Fast Fat Loss Slow Cooker Recipes (Ketogenic Diet, Ketogenic Recipes, Ketogenic Cookbook, Ketogenic diet for weight loss,diabetes diet, ketogenic)
12.75Mb size Format: txt, pdf, ePub
ads

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