Keto Passport

By Layla McGowan and Lindsay Taylor

From the best-selling authors of The Keto Reset Instant Pot Cookbook comes Keto Passport--an adventure into the most interesting and flavorful cuisine from across the world, all made keto-friendly! Emerging science validates the idea that the low-carb, high-fat ketogenic diet has passed the fad phase and become the single best eating strategy to reduce excess body fat ever discovered. Keto also delivers profound benefits for cognitive function, disease protection, and athletic performance. However, to succeed with keto you have to do it the right way: consuming nutrient-dense foods, including plenty of colorful vegetables, that support hormone and gut health. This book is keto done better than ever—no “bacon and butter” diet here, but rather 110 nutritious, flavor-packed recipes featuring an array of vegetables, meats, and healthy fats. You also learn the why's and how's of keto with primers and factoids sprinkled throughout, honoring the principles of Mark Sisson's New York Times bestseller, The Keto Reset Diet and the hands-on coaching strategies that Taylor and McGowan offer to their 25,000+ Keto Reset Facebook followers. Explore creative cuisine from around the world that will keep things fresh and interesting, never bland and boring. Stamp your Keto Passport and take off on journey to better health!

• Language: English
• Publisher: Bradventures LLC
• Release date: Jan 1, 2019
• ISBN: 9781939563507

Book preview

294.

BAMYA ALICH’A (ETHIOPIAN-STYLE OKRA)

MAKES 6 SERVINGS

Okra gets a bad rap because of its admittedly sometimes gooey texture, but it’s all about the preparation. We love this dish made with small, fresh okra that can be cooked whole.

INGREDIENTS

1½ pounds young okra, trimmed and, if large, sliced diagonally

2 tablespoons Niter Kibbeh (page 20) or ghee

1 small onion, thinly sliced

½ teaspoon Berbere Spice Blend (page 5 or store-bought) or ground cardamom

2 fresh piri piri chilis, seeded and diced

2 cloves garlic, minced

½-inch knob of fresh ginger, peeled and sliced into matchsticks

3 Roma tomatoes, diced

½ teaspoon salt

1. Bring a medium saucepan of filtered water to a boil and add the okra. Boil for 5 minutes, then drain the okra. Set aside.

2. Heat the niter kibbeh in a large skillet over high heat. Fry the onions until they just begin to soften, about 3 minutes. Add the berbere spice blend, chilis, garlic, and ginger to the pan and fry 2 minutes longer.

3. Stir in the cooked okra and cook for 3 minutes. Add the tomatoes and salt and stir to combine. Continue to cook for 3 to 5 minutes, stirring frequently, until the tomatoes are soft and the okra is tender.

4. Transfer to a serving dish. Serve hot or at room temperature.

NOTE: Piri piri chilis are also known as Thai chilis and bird’s eye chilis. You can substitute the slightly milder serrano pepper or the slightly hotter Scotch bonnet or habanero in its place. (Refer to discussion on page xii.)

MACRONUTRIENTS PER SERVING

CALORIES: 87 • FAT: 5 G, 41 KCAL • CARBOHYDRATES: 11 G (7 G NET), 44 KCAL • PROTEIN: 3 G, 11 KCAL

BERBERE SPICE BLEND

MAKES ½ CUP

Berbere spice blend is a common ingredient in traditional Ethiopian cooking. It can be used on everything from meat to vegetables to fresh fruit for an unexpected kick.

INGREDIENTS

4 or 5 dried hatch chilis (aka New Mexico chilis), stems and seeds removed

½ tablespoon cardamom pods or 1 teaspoon whole cardamom seeds

½ tablespoon fenugreek seeds (see Note)

4 tablespoons paprika

1 tablespoon fine sea salt

1 teaspoon ground ginger

1 teaspoon onion powder

½ teaspoon ground garlic

½ teaspoon ground allspice

½ teaspoon ground cinnamon

½ teaspoon ground nutmeg

Pinch ground cloves

1. Using a spice grinder or small food processor, grind the hatch chilis until they create a medium-to-fine powder. Transfer to a small bowl.

2. Grind the cardamom and fenugreek together in the same spice grinder. Add to the bowl with the chilis. Add the paprika, salt, ginger, onion powder, garlic, allspice, cinnamon, nutmeg, and cloves, and mix well.

3. Store in an airtight container.

NOTE: Fenugreek is actually a legume, and while there is no need to avoid it order to be keto-compliant, individuals who are allergic to peanuts might also react to fenugreek. If you are concerned, substitute ground mustard seed (though it will change the flavor somewhat).

MACRONUTRIENTS PER SERVING

CALORIES: 5 KCAL • FAT: <1 G, 1 KCAL • CARBOHYDRATE: 1 G (1 G NET), 5 KCAL • PROTEIN: <1 G, 1 KCAL

BOBOTIE

MAKES 8 SERVINGS

Bobotie is a beautifully fragrant curried meat pie from South Africa. Don’t be concerned about the small amount of fruit in the dish, the total carbohydrate per serving remains low.

INGREDIENTS

2 tablespoons ghee or butter

1 medium onion, finely diced

2 cloves garlic, smashed and minced

1 tablespoon Madras Curry Spice Blend (page 83)

1 teaspoon ground turmeric

½ teaspoon ground coriander

1½ pounds ground beef, lamb, or a mixture of both

2 tablespoons coconut oil or additional ghee or butter

4 unsweetened dried apricots, minced

¼ cup slivered almonds, lightly toasted

½ Granny Smith apple, peeled and grated

3 large eggs

Grated zest of ½ lemon

Juice of ½ lemon

1 cup heavy whipping cream, or substitute full-fat coconut milk

1 cup roughly-crumbled plain pork rinds

4 bay leaves, plus more for garnish

½ teaspoon salt

Pinch ground nutmeg

1. Preheat the oven to 350°F.

2. Melt the ghee in a large saucepan over medium-high heat. Add the onions and cook, stirring frequently, until translucent and soft, about 5 to 7 minutes. Add the garlic and cook for an additional minute. Stir in the Madras Curry Spice Blend, turmeric, and coriander, making sure to evenly coat the onion mixture. Cook for 5 minutes, stirring frequently, allowing the onions to become richly fragrant as the spices bloom.

3. Add the ground meat to the pan and cook until browned, about 7 to 10 minutes. As the meat cooks, stir well to incorporate the onions and spices, and breaking up any large pieces of meat. Remove the pan from the heat.

4. Liberally coat a large casserole or baking dish with butter or oil and set aside. In a large bowl, mix together the apricots, almonds, apple, 1 egg, lemon zest, lemon juice, ¼ cup of the cream, and pork rinds. Add the ground meat and onion mixture and stir well, then pour into the greased casserole. Space the bay leaves evenly inside the casserole dish and tuck about halfway into the meat, spooning extra meat on top to cover if necessary. Using the flat end of a spatula, pack the meat down until it is well compressed. Cover the casserole with a lid or foil and bake for 45 minutes.

5. Remove the casserole from the oven and increase the heat to 400°F. While the oven comes to temperature, whisk together the remaining 2 eggs, ¾ cup of cream, salt, and nutmeg. When the oven is ready, pour the egg mixture over top of the casserole, covering the entire surface. If desired, garnish the bobotie by topping the egg with additional bay leaves. Bake uncovered for 15 minutes or until the egg custard has set and turned golden brown. Allow to cool for 10 minutes.

6. To serve, cut the bobotie into squares and use a spatula to remove individual servings to plates. Be sure to instruct diners to discard the bay leaves.

MACRONUTRIENTS PER SERVING

CALORIES: 461 KCAL • FAT: 38 G, 346 KCAL • CARBOHYDRATE: 8 G (6 G NET), 32 KCAL • PROTEIN: 22 G, 88 KCAL

CHICKEN GROUNDNUT STEW

MAKES 6 SERVINGS

This adaptation of groundnut (peanut) stew has been made keto-friendly through strategic substitutions. Although it’s generally a spicy dish, feel free to alter the amount of heat to suit your