Excerpt for One Pot Keto: Easy Ketogenic Meals For Your Slow Cooker, Skillet, Stockpot And More by , available in its entirety at Smashwords















One Pot Keto

Easy Ketogenic Meals For Your Slow Cooker, Skillet, Stockpot And More























Ronnie Israel

Copyright © 2018 Ronnie Israel

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.

Published by Winsome X Publishing at Smashwords 2018



Table of Contents

INTRODUCTION

SALADS

POULTRY RECIPES

BEEF RECIPES

PORK RECIPES

FISH & SEAFOOD

VEGETABLE MAIN DISHES

SOUPS & STEWS

DESSERT RECIPES

OTHERS (MISCELLANEOUS RECIPES)

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 them as I have enjoyed sharing them. Now go ahead and make the best one pot meals ever!



SALADS







Strawberry Arugula Salad With Lemon Vinaigrette

Light and super quick side to make

Preparation time: 10 minutes

Cooking time: 0 minutes

Servings: 2

Ingredients:

For vinaigrette:

2 tablespoons of avocado oil

2 tablespoons of lemon juice

Freshly ground pepper

Sea salt

For salad:

6 organic strawberries, cut into quarters

4 cups of baby arugula

¼ cup of lightly toasted almonds, sliced

Directions:

1. Whisk all the vinaigrette ingredients together.

2. On a plate, arrange the salad starting with the arugula, strawberries and ending with the almonds.

3. Drizzle the vinaigrette over the salad and use it as a side.

4. Adjust seasoning if needed.

Nutritional Information Per Serving

Calories - 228, Carbohydrates – 7g, Fat – 21g, Proteins – 4g, Fiber – 2g

Cucumber Avocado Ginger Salad

A simple and refreshing salad

Preparation time: 5 minutes

Cooking time: 0 minutes

Servings: 2

Ingredients:

½ avocado, chopped small

½ cucumber, peeled and chopped small

1 tablespoon of fresh ginger, grated

1 tablespoon of olive or sesame oil

1 tablespoon of goji berries

1 teaspoon of lemon juice

Salt

Directions:

1. Combine the avocado, cucumber and ginger in a bowl.

2. Add oil and salt; toss to mix.

3. Add the berries as toppings.

Nutritional Information Per Serving

Calories - 110, Carbohydrates – 6g, Fat – 10g, Proteins – 1g, Fiber – 4g



Cucumber Tomato Salad

A great way to use up your garden produce

Preparation time: 5 minutes

Cooking time: 0 minutes

Servings: 8

Ingredients:

4 large tomatoes, cut into thin wedges

2 cucumbers, peeled and sliced thinly

½ purple onion, sliced thinly

¼ cup of olive oil

2 tablespoons of red wine vinegar

2 tablespoons of fresh basil, chopped

Coarse sea salt

Freshly ground pepper

Directions:

1. In a large bowl, toss the cucumber and onion with vinegar.

2. Add the rest of the ingredients and toss to combine.

Nutritional Information Per Serving

Calories - 83, Carbohydrates – 4g, Fat – 7g, Proteins – 1g, Fiber – 1g









Waldorf Salad

This famous salad recipe has been adapted for the keto diet.

Preparation time: 5 minutes

Cooking time: 0 minutes

Servings: 2

Ingredients:

2 cups of your preferred salad leaves

1 ounce of roughly chopped walnuts

6 grapes, cut into quarters

½ granny smith apple, sliced thinly

2 celery stalks, sliced thinly at an angle

¼ cup of mayo

Salt

Black pepper

Directions:

Toss all the ingredients in a large bowl and serve.

Nutritional Information Per Serving

Calories - 303, Carbohydrates – 8g, Fat – 32g, Proteins – 2g, Fiber – 2g











Spinach Red Pepper Salad

Pair with your favorite barbeque.

Preparation time: 5 minutes

Cooking time: 0 minutes

Servings: 2

Ingredients:

6 cups of spinach

3 tablespoons of Parmesan cheese

¼ cup of ranch dressing

1 teaspoon of red pepper flakes

Directions:

Toss all the ingredients together in a large bowl.

Nutritional Information Per Serving

Calories - 212.86, Carbohydrates – 2.64g, Fat – 19.49g, Proteins – 6.5g, Fiber – 2.37g



Arugula Turkey Salad

Settle down to this tasty salad in a total of 5 minutes.

Preparation time: 5 minutes

Cooking time: 0 minutes

Servings: 2

Ingredients:

4 ounces of turkey breast or deli meat, chopped into bite-sized pieces

3.5 ounces of arugula leaves

10 blueberries or raspberries

1 cucumber, peeled and chopped

½ lime, juiced

2 tablespoons of extra virgin olive oil

Directions:

Toss all the ingredients together in a bowl.

Nutritional Information Per Serving

Calories - 260, Carbohydrates – 9g, Fat – 15g, Proteins – 20g, Fiber – 3g



Keto Tabbouleh

A traditional Middle Eastern salad with a keto twist.

Preparation time: 15 minutes

Cooking time: 0 minutes

Servings: 6

Ingredients:

1 1/3 cup of hemp hearts

½ cup of extra virgin olive oil

¼ cup of lemon juice

¼ cup of fresh mint, chopped

8 green onions, finely chopped

3 medium tomatoes, chopped

2 bunches of fresh parsley, chopped

1 small clove of garlic, crushed

½ teaspoon of gray sea salt

Directions:

1. Whisk the juice, oil and salt together in a large bowl.

2. Add the rest of the ingredients and toss to coat.

Nutritional Information Per Serving

Calories - 369, Carbohydrates – 8.1g, Fat – 32.6g, Proteins – 13.1g, Fiber – 5.2g



Cabbage Slaw

Its equal parts sweet and filling.

Preparation time: 10 minutes

Cooking time: 0 minutes

Servings: 4

Ingredients:

¼ cup of rice wine vinegar

4 scallions, chopped

2 garlic cloves, grated

2 carrots, shredded

1 small green cabbage head

2 tablespoons of low sodium soy sauce

1 tablespoon of grated ginger

1 tablespoon of sesame oil

Salt

Pepper

Directions:

1. Whisk the garlic, sesame oil, vinegar, soy sauce and ginger in a bowl.

2. Add the remaining ingredients and toss to combine.

3. Taste and adjust seasoning.

Nutritional Information Per Serving

Calories - 107, Carbohydrates – 0g, Fat – 3.5g, Proteins – 0g, Fiber – 0g



Egg Salad

Sweet and savory.

Preparation time: 3 minutes

Cooking time: 0 minutes

Servings: 4

Ingredients:

½ cup of full fat mayonnaise

6 hard boiled eggs, peeled and chopped into pieces


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