One Pot Keto: Easy Ketogenic Meals For Your Slow Cooker, Skillet, Stockpot And More

By Ronnie Israel

Create Exciting Meals Everyday In One Pot
If you've ever had a busy day, you'll agree that the last thing you want to do is to spend more time preparing and cooking a nourishing meal for you and your family. And if you are a health-conscious person on the keto diet, you know that eating out will push you out of ketosis in a jiffy. So what to do? Opt for no-fuss one- pot cooking!

One-pot cooking is simplified cooking! It is a new approach to managing your time, energy and money while satisfying yourself and the people you love.  One-pot keto cooking particularly helps you stay on track with your ketogenic diet and lifestyle. No longer will you need to figure out what to cook on busy week nights or days as there is a complete home-cooked meal for every day of the week. With this book, you can create delicious and healthy low carb, high fat meals, in no time, with minimal effort and of course less clean up! This is what this book offers and more!  

So make the most of your crockpot, skillet, roasting pans, pressure cooker and stockpots and start to stew, steam, sauté, roast, simmer and braise away. You can't help but cook amazing meals, and still get enough time to spend with your family.

A peek into the cookbook reveals:
•    A range of keto recipes that you can't help but cook again and again
•    complete nutritional information on every recipe
•    keto recipes on various categories such as stews, poultry, beef, pork, fish, seafood, soups, salads, desserts, and miscellaneous recipes

This book is your keto guide book to help you…
Spend less time preparing and more time doing what you love!

• Language: English
• Publisher: Mayorline
• Release date: Jul 11, 2018

Book preview

INTRODUCTION

The keto diet is a low carb, high fat diet that promotes the eating of fresh, whole foods like fish, meat, dairy, eggs, green vegetables and healthy fats and oils. It is not some special diet that requires buying special foods, such as packaged low- carb foods; rather it involves buying whole foods that are close to their natural state as possible, cooking them at home and eating them. Apart from artificial sweeteners, the keto diet cuts down on highly processed foods significantly. So if you are on a keto diet, you’ll have to spend time cooking food and do away with eating out.

One very fast and easy way to do this is to opt for one pot meals. One pot keto meals are healthy and delicious as they help to retain all the nutrients contained in the food. They are economical, very easy to make and a great option for busy people.  You can prepare a variety of meals in simple ways and with minimal clean-up. There are fewer dirty dishes to clean; a cutting board, knife, your pot or pan of course, and you hit the sack! One –pot meals also works well for batch cooking. It is easy to double recipes and freeze and reheat for future use.

There are different methods of one pot cooking. These include Dutch oven, pressure cooker, slow cooker, skillet, roasting pan, stock pot and baking dish. In them, you can sauté, steam, stew, roast, braise, or simmer. You only need one or two of these to enjoy delicious one-pot meals.

Dutch Ovens

The Dutch oven is a hefty pot with a lid. It is great for stewing and braising.  In Stewing, you use smaller cuts of meat but lots of liquid but in braising larger cuts and less liquid are used. Braising involves browning meat in a small amount of oil, covering with a little liquid and then deglazing. Nevertheless, you can stew and braise very tough cuts of meat like pork or beef chuck easily and unattended to for several hours in a Dutch oven. Meals come out more flavorful and delicious a day or two after cooking. This means you can cook your stews and braises a day of two days ahead, store and enjoy for busy weeks and with friends over the weekend.

Pressure Cookers

Pressure cooking is healthy cooking. With its extra speed and heat higher temperature cooking, it preserves natural nutrients and vitamins. With its multi-key functions, it is convenient, fast and easy. Many pressure cookers even have the benefit of delayed cooking so you can effectively plan your meals. It helps to reduce cooking time as well. It contains splatters effectively. In your electric pressure cooker, you can braise, deglaze, steam and slow cook.

Slow Cookers

A slow cooker is a traditional kitchen appliance that cooks food very slowly. The food is cooked via simmering at low temperatures, as opposed to other conventional methods which rely on higher temperatures.  The wonder about this one-pot cooking methods is that you do have to be physically present when cooking with a slow cooker.  Simply toss in the ingredients, turn it on and lrt it cook for many hours.  Slow cookers are excellent for busy people who want to come home to hot rich-tasting foods after a busy day. Slow cooking saves time and energy. It also reduces the chances of burning food since the foods are cooked at low temperatures.

Skillets

Skillets are versatile, durable and flexible. They can be used on top of the stove, in the oven or even on a campfire. They can be used for stir-frying, braising, baking, searing and frying. Simple, classic or exotic dishes can be created. The first thing to do with the skillet is to season it.  Set your oven to 350F and place the skillet in the oven. Let it bake for about an hour. This should set the oil in your skillet. To clean the skillet, just wipe out or use plain water with a scrub brush to clean it.

Do not use soapy water, it removes the seasoning from the skillet and can cause rust to build up. Always dry your skillet thoroughly after washing it. If rust does build up, you can clean the rust spots, re-oil them and heat in the oven again.

Store your skillet with your normal cookware. The biggest problem is food sticking. If the skillet is seasoned, oiled and maintained well, this should be simple to alleviate. Any dish you attempt will taste wonderful and will be asked for again and again.

Roasting Pans

Roasting pans are conventional pans that are used for roasting meats and vegetables. All you need to do is to prepare the ingredients, place on pan and cook in the oven.

Tips On Making A Delicious One Pot Meals

1. Read the recipes thoroughly before cooking so that you do not waste time in preparation.

2. Use the right tools such as a good strong knife.

3. Not all vegetables need peeling before cooking; just ensure that they are well- washed.

4. Prepare your ingredients before starting to cook

5. Get your pans ready. Put it cold on the stone and prepare your ingredients while the pan is warming up.

6. Cook once and make extra.

7. Make freezing a priority

Save little bits of meal such as chicken fat from soup, herb blend, marinade and small quantities of vegetables. Saving little bits of meal by freezing them makes it easier for you to make savory and flavorful future meals, like sauces and purees. 

While dice only a small amount of carrot or bell pepper, when you can dice the whole thing and store the rest in the refrigerator? Dicing vegetables for future cooking saves time for future recipes. Additionally, leftover canned ingredients like chilis in adobo should be frozen in resalable bags. Freeze fresh herbs that are left after cooking in ice cube trays. Add water to the trays and when frozen, remove to re-sealable bags.

The 109 one-pot keto recipes below are categorized into salads, poultry, beef, pork, soups, stews, desserts and many others. They are quick and easy meals that you can prepare in one pot.  I hope you will enjoy cooking and eating