Quick, yes. Keto, yes. But Recipes? No. There are thousands of great Keto friendly recipes out there written by chefs more brilliant and creative than I could ever be, and I applaud them. I used to enjoy cooking, and occasionally I still like to dive in and prepare something elaborate. But mostly I find cooking for one a bit of a chore.
My pre Keto solution was delivery. Pizza, Chinese Food, you name it. Expensive and usually carb loaded. I spent a fortune and packed on the pounds. Now on the Ketogenic lifestyle my solution is simple food. But unlike most diets, the fat emphasizing Keto food list is full of things that taste great all by themselves.
If I were young and hip, I’d call these “food hacks,” but I’m not so I won’t. I’ll call them “Quick Keto Recipes” though most of them are just tips on how to avoid recipes.
An incomplete list
I wanted to get this out there quickly, so I’ve decided to publish it now in its unfinished form and then keep adding to it. Keep checking back.
Baked chicken – Put it in. Take it out.
If you take a plain skin-on whole chicken and just stick it in the oven for an hour, it’s going to come out tasting great. When you are done eating it, throw the carcass in a pot of water, along with the scraped drippings from the roasting pan and simmer it all day. You’ve got a good gelatinous collagen rich bone broth.
To me, lamb is tastier than beef, and grass fed lamb, mostly from New Zealand or Australia is cheaper and easier to find. Most markets have it. If you just pan fry it in a little olive oil and keep it rare, it doesn’t really need anything but salt and pepper. I prefer what’s often called “shoulder blade chops” or “sholder arm chops” they are cheaper than regular lamb chops and often contain a healthy little marrow bone.
The Ubiquitous HPG
I’ve been saying “salt and pepper,” but to be honest, I really mean my basic three item seasoning that I use on practically everything. It consists of:
- Himalayan pink salt. I like the course grind.
- Pepper. My favorite is the mixture of red, white and black peppercorns that come in their own little grinder.
- Garlic Powder. I once heard someone say “too much garlic.” I had no idea what she was talking about. It’s like saying, “This coffee is too strong.” The phrases simply have no meaning.
- Pan fry a ground meat patty, I use grass fed beef, bison or lamb.
- Fry it in whatever oil is handy: olive oil, ghee, tallow, or the bacon grease left over from breakfast.
- While it’s cooking, put some frozen veggies in a soup bowl. I usually use chopped spinach, broccoli florets, or riced cauliflower.
- Put the veggie bowl in the microwave until just steaming but still crisp.
- When the burger is medium rare put it on top of the steaming vegetables
- pour the remaining cooking fat over it all.
- Add HPG.
- If it’s spinach I might throw in a lemon slice, too. There is something about the flavors of lemons and cooked spinach that really go well together.
Put some peeled hard-boiled eggs in a bowl and the mash them up with the back of a fork.
Add mayonnaise, and any low carb condiments you might fancy from the shelf on your refrigerator door: Dijon mustard, Tabasco, whatever. I once made some great eggs using a squeegee of wasabi.
Mix it all thoroughly with your fork and eat it with celery sticks, or just your fork.
Upside down salad
This the fastest, easiest way I know of to make a great salad. And the only dishes to wash are a bowl, a knife and a fork.
- In the bottom of a large salad bowl, put a little olive oil and a little ACV. And a little HPG.
- Back to the fridge door: some Dijon mustard perhaps. Or lemon juice. Or anchovy paste.
- Stir it quickly with a fork to emulsify the vinegar and oil
- Add whatever raw crispy vegetables you’re using. For me that’s usually chopped celery and red onion, stir to coat.
- Add some amount of sliced or cubed avocado. How much I add is none of your business. Stir to coat, but gently. Don’t guac the avos.
- Now put all the greens on top and toss gently, bringing the fork up from the bottom several times to coat. This can get messy. That’s why I said use a large bowl.
- If I want to turn this salad into a whole meal, I add protein. Usually shredded chicken or a can of sardines. If you do, the meat goes in after the veggies and before the avos.
Egg Flower Soup
- Put some bone broth on to boil.
- In a large 500ml mug or a soup bowl put a dash of hot sauce or hot pepper oil and a few drops of black sesame oil and salt and pepper. The traditional Chinese ingredient would be powdered white pepper, but any pepper will do.
- Add one or two raw eggs and beat just enough to break up the yolks. Avid keto heads with add one egg and two yolks, giving the extra white to the dog. I don’t have a dog.
- Pour the boiling broth into the mug and stir enough to separate and cook the eggs.
- If you have them you can top with chopped chives, or scallions, or microgreens. But it’s fine without.