E-Book
2,99 €

Southern Keto E-Book

Stacey Webber

0,0

2,99 €

oder

Leseprobe lesen

Sammeln Sie Punkte in unserem Gutscheinprogramm und kaufen Sie E-Books und Hörbücher mit bis zu 100% Rabatt.

Mehr erfahren.

Herausgeber: Daniel
Kategorie: Lebensstil
Sprache: Englisch

Beschreibung

The Ketogenic diet does not require sacrificing on your favorite meals, rather with a simple tweak most of your favorite meals can become Keto-approved. Sothern Keto shows you how you can make your favorite southern meals delicious and low carb.

Simply imagine enjoying your favorite meals using classic recipes passed down from generation to generation while experiencing the full flavor you have been missing in your regular diet with these classic southern dishes, right from your very own home.

This cookbook offers you a guided step by step approach through the basics of the ketogenic diet, what to eat and what not to eat, things to look out for when starting on the ketogenic diet, history and origin of the Southern Cuisine, 100 delicious keto recipes alongside images and nutritional information.

This Cookbook is your perfect guide in ensuring flavor comes first while living a healthy life!

Details

Das E-Book können Sie in Legimi-Apps oder einer beliebigen App lesen, die das folgende Format unterstützen:

EPUB

Veröffentlichungsjahr: 2020

Bewertungen

0,0

Rezensionen(0 Rezensionen)

Leseprobe

SOUTHERN KETO

––––––––

100 Simple Low-Carb Recipes for

a Keto Comfort Lifestyle.

STACEY WEBBER

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

The publisher and the author make no representation or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. NO warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the author is not engaged in rendering medical, legal or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. Neither the publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization, or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the publisher endorses the information the individual, organization or website may provide or recommendations they/it may make.

INTRODUCTION

Soul Food VS Southern Food

THE KETO DIET

Major Benefits of the Keto Diet

Types of Keto Diet

Foods to Avoid on a Keto Diet

Foods to Eat On A Keto Diet

MAIN DISH

Sirloin Roast with Crock Pot

Fried Chicken Tenders

Thai Curry Steak

Crab Meat

Yummy Bacon Wraps with lettuce

Cauliflower Shrimp & Grits

Crock Pot Beef

Delicious Cajun Seasoned Fillets

Brussels Sprouts

Italian Dressed Chicken

Air Fried Chicken Fillets

Quick Pimento Cheese

Cheesy Bacon Ball

Chicken & Beef mix

Greek Potato Drumstick

BREKFAST RECIPES

Tasty Cinnamon

Yummy Cinnamon Chocolate Donuts

Eggs & Sausage Muffin

Cinnamon & Coconut Flour

Collagen Bread

Keto Cinnamon Rolls

Chocolate Butter Crepes

Simple Coconut French Toast

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

RICE, NOODLE ND PASTA RECIPES

Piccata Shrimp Pasta

Carbonara Bacon Zucchini Noodles

Thai Noodles Shrimp

Chicken Breast Noodles Soup

Cauliflower Chicken Rice Soup

Tasty Zucchini Shrimp

Cauliflower Rice with Bacon & Shrimp

Brown Rice & Broccoli Florets with Beef

Chicken Rice Noodles Lettuce Wraps

SALADS & SOUP RECIPES

Broccoli Cherry Salad

Simple Low Carb Coleslaw

Simple Sausage Pepper Gravy

Simple Paleo Coleslaw

Cheesy Red Pepper Dice

Buttery Green Beans

Simple Keto Beef Soup

Floury Cream Vegetable Soup

Collard Greens Stew

Ground Beef Zucchini Goulash

Simple Cheese Dip

SNACKS & APPETIZERS

Simple Cornbread

Simple Keto Biscuits

Southern Deviled Eggs

Simple Sausage Balls

Cheesy Zucchini Baked Fries

No Bake Chocolate Cookies

Simple Chocolate Mousse

Simple Ice Molds Pops

Tasty Berry Crisp

Simple Keto Buns Rolls

Simple Tortillas Biscuit

Creamy Low Carb Oreos

Vanilla Ice Cream Cookies

Enchilada Sauced Meatballs

Bun Mushroom Cheeseburgers

POULTRY RECIPES

Brown Rice Chicken Teriyaki

Cheesy Chicken Breast

Simple Chicken Breast

Greens & Turkey Dish

Buttered Chicken Fryer

Simple Smokehouse Chicken

Creamy Cornbread Dressed Chicken

Cheesy Broccoli Filled Chicken Breasts

Low Carb Southern Chicken

Baked Chicken Teriyaki

Lettuce Wrapped Chicken Breasts

BEEF & PORK RECIPES

Creamy Pork Chops

Yummy Swiss Steak

Simple Beef Steaks

Crock Pot Pulled Pork

Baked Beef Kabobs

Slow Cooked BBQ Ribs

Oven Herbal Crusted Ham

Beef & Cabbage Sheet Pan

DESERTS & PIE RECIPES

Taco Chicken Pinwheels

Vanilla Pie

Southern Fried Okra

Simple Butter Cake

Deviled Eggs

Creamy Pecan Pie

Cheese Stuffed Chicken

Coconut Chocolate Cauliflower Meal

ChocoLava Cake

Fried Green Tomato Slices

Bacon & Mayo Deviled Eggs

Grilled Artichokes with Cream Dip

Hot Savannah Crab Meat Dip

Roasted Okra Slices

––––––––

INTRODUCTION

It’s undeniable, that the Southern cuisine is uniquely different, full of exciting flavors, tasty and delicious, providing us with the traditional taste that we enjoyed from our mother’s kitchen. If you were lucky enough to have lived in the southern region, you would agree with me on this fact.

I grew up on the awesome taste of pan-fried chicken, greens (such as mustard greens, collard greens, etc.), cornbread, sweet tea, mashed potatoes, fresh fishes and a whole lot of other Southern meals prepared by my Mother.

Over the years, I have come to realize that the Southern Cuisine goes beyond just a meal, it is a tradition. A tradition that was passed down, from generation to generation, a tradition built on love, hospitality and comfort, which creates long lasting memories of time spent with family, friends and our loved ones.

The Southern cuisine stands out among other popular cuisines and with a few tweaks and adjustments to the ingredients, your favorite Southern recipes can be adapted into a ketogenic diet, these Southern recipes can be converted to a high fat, low carb recipe that will fit easily into your Ketogenic lifestyle.

I have taken my time to rediscover the secrets of the Southern Cuisine and effectively tweak its ingredients to fit into my ketogenic lifestyle, which has made me enjoy traditional Southern Keto meals for the past 5 years. You can enjoy flavor filled and mouthwatering Southern recipes while enjoying the benefits of following the ketogenic diet. This and much more, is what you stand to gain from this cookbook even if you are new to the Southern cuisine or Keto lifestyle.

If you are ready to live a healthy life without sacrificing on delicious and tasty food, let’s get started!

Soul Food VS Southern Food

Are all Soul Foods Southern? YES!

Are all Southern Foods Soul food? NO!

The two diets are basically the same and influenced by each other. However, the seemingly difference between the two is based on history and culture. 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 Although they are the same you should note these few differences in the style of cooking

Recipes:

The Southern Cuisine is made from recipes and follows precise procedures unlike soul food that is made based on knowledge.

Seasoning:

The Southern Cuisine uses herbs and spices but Soul Foods uses seasoning.

THE KETO DIET

The ketogenic diet is a high-fat, low-carb diet that puts your body in a natural fat-burning metabolic state called ketosis. This is done by heavily restricting carbs and focusing on high-fat, moderate-protein meals. It allows the body system to produces ketones in the liver, instead of glucose which is the main source of energy in the body.

Ketogenic meals are delicious and rich because there are a lot of ingredients you are allowed to use. The Keto diet is all you need to live that healthy life without sacrificing on taste. 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.

Major Benefits of the Keto Diet

Improves Heart Health: Research shows diets high in refined sugar and carbs are far more destructive to the heart and arteries than fat, and have a greater ability to raise blood pressure and promote inflammation.

Since the keto diet removes all processed carbs and starchy carbs, it may serve as both a preventative and therapeutic diet for those at risk.

Reduces risk of Cancer: Cancerous tumorous uses glucose as a main source of energy to grow. For this reason, the keto diet is recommended to slow tumor growth in cancer patients of all stages by starving the cells.

Research has shown the keto diet may also enhance a patient’s response to chemotherapy.

Reduces Blood Sugar: Since the ketogenic diet removes most carbs, it gives your body a chance to reestablish and reset the communication with insulin, which can improve insulin sensitivity and reverse blood sugar imbalances.

Weight loss: The ketogenic diet eliminates the carbohydrate from your meals, which helps in preventing excessive insulin from releasing in the body. When the body’s insulin levels are low, it starts burning down the fats much faster, eventually resulting in a good amount of weight loss.

Now this could mean that your body will also continue burning fat even while you are asleep. This way, the fat burning process can go on 24/7.

Types of Keto Diet

There are different ways to follow a Keto Diet. Here are three of the common ones

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.

Foods to Eat On A Keto Diet

The following foods are allowed on the diet

Nuts and Seeds: cashews, almonds, walnuts, pumpkin seeds, etc.

Poultry: eggs, chicken, fish, etc

Healthy Fats: avocado, coconut oil, extra virgin olive oil, avocado oil

Avocado and berries: Blackberries, raspberries and other little glycemic berries.

Meat: beef, bacon, ham, etc.

Foods to Avoid on a Keto Diet

The following food groups should be avoided on the keto diet.

Fruits: all fruit (a few blackberries or strawberries are the exception if you’re not at your total carb percentage for the day, since they’re lower in sugar

Processed Foods: avoid anything in a package or box.

Grains: any type of whole grain or grain-based product (pasta, bread, cereal, rice, etc.)

Drink: Alcohol, Beer or wines are strongly not allowed

Tubers: potatoes, sweet potatoes, parsnips, yams, carrots