Southern Keto Cookbook E-Book

Diane Brown

• Herausgeber: shalombrain
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2020

Beschreibung

The ketogenic diet does not require doing away with your favorite meals, rather it encourages high fat and low carb recipes that are healthy and delicious. And you have to agree with me that the Southern Cuisine houses the most delicious recipes in America.

With a few tweaks and substitutions, your favorite Southern recipes can become keto approved, providing you with the high fat & low carb ketogenic requirement, plus the taste and deliciousness of the traditional Southern food.

In this cookbook, we will go through the basics of the ketogenic diet, a brief look into the history and origin of the Southern Cuisine and then we dive into a delicious lineup of mouthwatering Southern dishes that will help keep your body in ketosis.

This Southern Keto Cookbook has been carefully written to provide you with 100 satisfying comfort recipes, systematically divided into different categories with a simple step by step instruction for preparation.

This cookbook will serve as the perfect companion if you want to enjoy Southern Ketogenic food.

Leseprobe

Southern Keto Cookbook

100 Classic Traditional High-Fat, Low-Carb Recipes

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Diane Brown

Copyright © 2020 Diane Brown

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability/Disclaimer of Warranty

While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

The photography/images contained in this book are properties of Qara Press

Table of Contents

Introduction

The Southern Cuisine

History of the Southern Cuisine

Difference between Soul Food and Southern Food

The Keto Basics

Becoming Keto Adapted

Ketosis

What are ketones?

Types of Ketogenic Diet

Benefits of the Ketogenic Diet

Keto Foods & Which Ones You Should Avoid

What to Eat

What Not to Eat

Breakfast, Brunch & Bread Recipes

Coconut Flour & Cream Pancakes

Cinnamon Toast Crunch

Cinnamon Chocolate Donuts

Eggs & Sausage Muffin

Ketogenic Cinnamon Rolls

Chocolate Butter Crepes

Simple Coconut French Toast

Simple Collagen Bread

Zucchini Sauce Butter Cake

Simple Cauliflower Florets Blend

Ketchup Meatloaf

Bacon Fried Cabbage

Braised Greens & Bacon Slices

Keto Pasta Dough

Herbal Focaccia

Crispy Beans, Bacons & Herbs

Broccolini Almonds Toast

Main Dish

Crock Pot Sirloin Roast

Simple Fryer Tenders

Dressed Bacon Lettuce Wraps

Thai Curry Beef

Cauliflower Grits & Shrimp

Mexican Crock Pot Beef

Cajun Seasoned Fillets

Crab Bisque Meat

Air Fried Chicken Fillets

Simple Cheesy Pimento

Brussels & Bacon Sprouts

Cheesy Bacon Ball

Chicken & Beef Loaf

Broccoli Chicken Dish

Greek Potato Drumstick

Poultry Recipes

Cheesy Lime Chicken Breast

Simple Chicken Breast Bowl

Buttered Chicken Fryer

Brown Rice Chicken Teriyaki

Greens & Turkey Dish

Simple Smokehouse Chicken

Creamy Cornbread Dressed Chicken

A Single Pan Chicken Teriyaki

Cheese & Broccoli Filled Chicken Breasts

Low Carb Southern Chicken

Slow Cooked Lettuce Wrapped Chicken

Beef & Pork Recipes

Succulent Swiss Steak

Simple Beef Steaks

Oven Beef Kabobs

Slow Cooked BBQ Ribs

Baked Herbal Crusted Ham

Creamy Pork Chops

Crock Pot Pulled Pork

Beef & Cabbage Sheet Pan

Rice, Noodles & Pasta Recipes

Zucchini Shrimp Scampi

Piccata Shrimp Pasta

Carbonara Bacon Zucchini Noodles

Thai Noodles Shrimp

Chicken Breast Noodles Soup

Cauliflower Chicken Rice Soup

Riced Cauliflower with Bacon & Shrimp

Chicken Rice Noodles Lettuce Wraps

Beef, Rice & Broccoli Florets

Salad, Sides & Soup Recipes

Simple Low Carb Coleslaw

Simple Sausage Pepper Gravy

Cherry, Kale & Broccoli Salad

Simple Paleo Coleslaw

Floury Cream Vegetable Soup

Buttery Green Beans

Simple Keto Beef Soup

Collard Greens Stew

Ground Beef Zucchini Goulash

Cheesy Red Pepper Dice

Cheese Dip

Appetizer & Snacks

Quick Muffin Cornbread

Simple Keto Biscuits

Classic Deviled Eggs

Cheesy Zucchini Baked Fries

Ketogenic Sausage Balls

No Bake Chocolate Cookies

Simple Chocolate Mousse

Delicious Ketogenic Berry Crisp

Simple Tortillas Biscuit

Simple Keto Buns Rolls

Creamy Low Carb Oreos

Ice Cream Cookie Sandwiches

Simple Ice Molds Pops

Enchilada Sauced Meatballs

Bun Mushroom Cheeseburgers

Desserts, Cakes & Pie Recipes

Taco Chicken Pinwheels

Pecan Vanilla Pie

Simple Butter Cake

Mayo Deviled Eggs

Fried Okra Slices

Cheese Stuffed Chicken

Coconut Chocolate Cauliflower Meal

ChocoLava Cake

Bacon & Mayo Deviled Eggs

Grilled Artichokes with Cream Dip

Creamy Pecan Pie

Hot Savannah CrabMeat Dip

Roasted Okra Slices

Fried Green Tomato Slices

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Introduction

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The Southern Cuisine is all about tradition; a tradition of people, family and friends. A tradition built on the strong beliefs of love, perseverance and togetherness. A tradition that has defined the American South, and this tradition is one that should be preserved for generations to come and be handed down to our children's children like it was in the time of our grandparents.

Most of the Southern Cuisine elements were gotten from Europe, West Country of England, Scotland, West Africa and the Southeast American Indian tribes. And these has defined the way the people of the South eat.

It was on foundations, such as these that the taste buds of my siblings and I were built on. The fondness of a full breakfast of pan-fried chicken, greens & peas, mashed potatoes, cornbread sweet tea, and cobbler for dessert. And over the years I have had to rediscover the secret that made the Cuisine stand out and find a way for it to work for my health.

I have discovered the effectiveness of the Ketogenic diet within the Southern meals, that has helped me and my family to live healthy for years while maintaining our Southern heritage.

In this cookbook, you will discover the secret high fat and low carb Southern recipes, and begin to enjoy from the well of health benefits existent on the Ketogenic diet while also satisfying your cravings for classic Southern meal.

Whether you are new to the Southern way of eating or a pro in Southern Cuisine, this cookbook is a must have on the quest to tasty and healthy traditional Southern meals.

The Southern Cuisine

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The Southern food has a sort of uniqueness to itself, an honor used only in the identification for the cuisine of France, Mexico, Italy & China. But over the years, the Southern Cuisine has proven worthy to be able to stand among the greats.

A cuisine as varied and diverse and equally as interesting as its history, the Southern Cuisine has become one of America's favorite over the years.

The tradition Southern way of cooking, also referred to the country cooking, is known for been high in fat, sugar & calories, relying majorly on pork, corn & rice, chicken, vegetables and seafood as the main ingredients.

History of the Southern Cuisine

A mixture of different cultural influences from around the world has helped shape the Southern food into what it is today.

When the first Europeans migrated to North America, they settled down in the Southern region of America and came with a variety of their own seeds and vegetables and with time, the South Americans started to adopt the immigrant's food into their own diets.

Similarly, the Scottish and West Africans brought their own vegetables, grains and ingredients such as; yams, eggplant, okra, black-eyed peas, watermelon with their unique style of cooking and all these was soon adopted into the Southern Cuisine.

Over the years, a blend of homegrown greens of kale, collards, turnips and that of the foreign import has shaped the foundation of the Southern Cuisine, with an ever evolving diversity based on the change in demographics.

Difference between Soul Food and Southern Food

It’s very difficult to differentiate Soul food from Southern food. The two are basically the same food and just depends on whether you prefer to call it soul food or southern food, although, while all Soul food are basically Southern food, not all Southern food is considered a Soul food.

People have defined Soul food as a way of cooking that was derived from the West African way of cooking, a basic cooking method, that originated in the rural part of the South and has evolved over the years. The major difference between the two, is the history and culture behind each one and sometimes; the seasoning used in preparation.

Soul food holds a special meaning to many African Americans, getting its moniker in the 1960s, as part of the Civil Rights era's Black Pride movement, celebrating the pride, ingenuity and perseverance involved in overcoming affliction.

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The Keto Basics

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Ketogenic diet is a low carbohydrate, high fat, moderate protein diet, that allows the body system to produces ketones in the liver, instead of glucose which is the main source of energy in the body. It is also referred to as a low carb diet, keto diet or low carb high fat (LCHF) diet etc.

The major goal of a ketogenic diet is to burn the body fat as a source of energy thereby leading it a healthy and effective weight loss.

Becoming Keto Adapted

Being keto adapted is a state in which the body starts to burn fats instead of carbohydrate and produces ketones for energy. There are two main ways by which the body can become keto-adapted;

Reduce excessive intake of carbohydrate food.

Eat more of fats.

Ketosis

When you consume foods that are high in carbohydrate, the body system produces glucose and insulin. Glucose is the simplest molecule in the body, that can be reproduced to be used as energy, so it is usually chosen over every other source of energy. While the insulin serves as the catalyst, that takes the glucose around the body via the bloodstream.

Since carbohydrate is the source of the primary form of energy in the body, the fats consumed are not been used, instead they are stored in the body. But when you reduce the intake of carbohydrate food, the body is induced into a ketosis state.

Ketosis is a natural process the body embarks on when the food intake is low, in other to survive. While in this state, the body system produces ketones; ketones are formed from the breakdown of fats in the liver.

What are ketones?

When you replace the excess intake of carbohydrate with that of fats, the body begins to burn ketones as the primary source of energy. Optimal levels of ketone offer many health, physical, weight loss and metal performance benefits.

Types of Ketone Bodies

There are three known ketone bodies which are water-soluble molecules that are created by the liver from fatty acids.

Acetoacetate

Beta-Hydroxybutyrate

Acetone

These ketone bodies are picked up by the extra-hepatic tissues and processed into Acetyl-CoA which is then transported into the citric acid cycle and is oxidized in the mitochondria for energy.

Types of Ketogenic Diet

There are four types of ketogenic diet, each depending on the dieter and expected result from the diet. Below are the three versions of ketogenic diet available.

Standard Ketogenic Diet; this is the regular and most popular with low carbohydrate, high fat and moderate protein. It usually contains 75% fat, 20% protein and 5% carbs

High-Protein Ketogenic Diet; this is very similar to the standard ketogenic diet, but allows more protein with the ratio often at 60% fat, 35% protein and 5% carbs.

Cyclical Ketogenic Diet; this type of ketogenic diet allows for a period of higher intake of carbohydrate. For instance, 5 days of the standard ketogenic diet with 2 days of high carbohydrate intake.

Targeted Ketogenic Diet; this type is usually employed by athletes and body builders; it allows them to add extra carbohydrates around their work out routines

Although, only the standard and high-protein ketogenic diets have been extensively studied extensively.

Benefits of the Ketogenic Diet

The ketogenic diet offers its dieters health benefits, from rapid weight loss, improved mental alertness to effective heart disease management.

Below is a list of health benefits you stand to enjoy from the ketogenic diet;

Lose of body fat and weight management

Increased levels of good cholesterol

A reduced insulin resistance and blood sugar level

Controlled appetite and longer satiation

Increased body energy and brain power

Reductions in triglyceride levels and blood pressure

Keto Foods & Which Ones You Should Avoid

When starting a ketogenic diet, you have to plan ahead of time. Your plan majorly depends on how soon you want to get into the ketogenic form. The more you restrain yourself from taking high carbohydrate foods (less than 15g per day), the sooner you start to experience ketosis.

Your nutrient intake should be around 70% of fats, 25% of protein, and 5% of carbohydrate.

What to Eat

Fats:

Coconut oil, saturated fats, high-fat salad dressing and so on.

Poultry:

Eggs, fish, beef, lamb, meats and so on.

Sweeteners:

Stevia, erythritol, monk fruit and other low carb sweeteners.

Leafy Greens:

Kale, spinach and so on.

High fat dairy:

Butter, hard cheeses, high fat cream and so on.

Nuts and seeds:

Walnuts, macadamias, sunflower seeds and so on.

Top ground veggies:

Broccoli, cauliflower and so on.

Avocado and berries:

Blackberries, raspberries and other little glycemic berries.

What Not to Eat

Fruit:

Apples, oranges, bananas and so on.

Sugar:

Agave and so on.

Drinks:

Soda and beer.

Tubers:

Yams, potatoes and so on.

Grains:

Corn, rice, wheat, cereal and so on.

Breakfast, Brunch & Bread Recipes

Coconut Flour & Cream Pancakes

Preparation Time: 15 minutes

Cook Time: 15 minutes

Servings: 3

Ingredients

1/4 teaspoon Himalayan salt

1/2 teaspoon cinnamon

1/2 cup coconut cream

1/2 cup coconut flour

1/2 teaspoon baking soda

1/2 cup unsweetened almond milk