The ketogenic diet - a style of eating that is low in carbs and rich in healthy fats - is a powerful way to transform your health, lose weight and find relief from common health problems. In this practical, one-stop guide, Pete Evans gives you the essential information you'll need to transition to this way of eating, including:
* The benefits of a keto diet
* Guidelines on carbohydrates found in common foods
* Eating, shopping and pantry tips
* More than 70 simple and delicious recipes
As always, Pete's recipes are quick, easy to make and full of bright, fresh flavours.
Easy Keto is for anyone interested in this way of eating who is unsure of how to get started. With some basic guidelines it has never been simpler or more enticing to reclaim your health and go keto!
Pete Evans is an award-winning chef, restaurateur, author, television presenter, health coach, adventure seeker and father. He's is one of Australia's leading authorities on healthy cooking and lifestyle and is dedicated to improving people's lives through education about nutritional food and wellness. He is co-host of the hugely successful show My Kitchen Rules and a regular guest presenter on Better Homes and Gardens, both screenign on Channel 7, host of his own series and online program The Paleo Way, and executive producer of the documentary The Magic Pill.
Author: Pete Evans
Leeks are enjoying a huge surge in popularity in the health world, as they are one of the most nutritious prebiotics nature has to offer. (Prebiotics are the fuel that good gut bacteria need to proliferate and stay healthy.) They are also a darling in the culinary world because of their amazing taste and versatility. When roasted, leeks become juicy, sweet and earthy, and when combined with good-quality fats, they soak up the deliciousness of the fats. Go ahead and experiment with your egg bake: try adding wild-caught salmon, sardines, sausages or olives, and serve with a salad and some kraut on the side.
Per Serve: Total carbs: 11 g | Net carbs: 9 g | Fat: 32 g | Protein: 18 g | Fat 72% | Protein 18% | Carbs 10
2 tablespoons coconut oil or good-quality animal fat*, plus extra for greasing
1 onion, finely chopped
3 garlic cloves, finely chopped
150 ml coconut cream
250 ml (1 cup) Chicken Bone Broth
pinch of freshly grated nutmeg
sea salt and freshly ground
2 leeks, white part only, halved lengthways and cut into 4 cm lengths
1 head of broccoli (about 300 g), broken into florets
2 teaspoons finely snipped chives
½ teaspoon chilli flakes (optional)
1 teaspoon coconut oil or good-quality animal fat
150 g rindless bacon rashers, finely diced
1 teaspoon lemon juice
1 teaspoon Dijon mustard
3 tablespoons olive oil
Preheat the oven to 200°C (180°C fan-forced). Lightly grease a deep baking dish with coconut oil or fat. Heat the coconut oil or fat in a frying pan over medium heat. Add the onion and cook, stirring occasionally, for 5 minutes, or until translucent. Add the garlic and cook for 30 seconds, or until fragrant. Remove from the heat and allow to cool.
Crack the eggs into a bowl, add the coconut cream, broth and nutmeg and whisk to combine. Season with salt and pepper.
Arrange the leek, broccoli and cooked onion and garlic in the prepared dish, then pour over the egg mixture. Bake for 40 minutes, or until the egg is set in the middle and golden on top.
To make the vinaigrette, heat the coconut oil or fat in a frying pan over medium heat. Add the bacon and fry, stirring occasionally, for 6–8 minutes until crispy and golden. Add the lemon juice and set aside to cool.
Transfer to a bowl, then whisk in the mustard and olive oil and season with salt and pepper.
To serve, drizzle the vinaigrette over the egg bake and sprinkle on the chives and chilli flakes (if using)
Author: Pete Evans
Recipe from Easy Keto by Pete Evans, Published by Plum, RRP $24.99, Photography by William Meppem.