Quick Keto Recipes – but not really.

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.

Lamb Chops.

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.

Burger Bowl

  1. Pan fry a ground meat patty, I use grass fed beef, bison or lamb.
  2. Fry it in whatever oil is handy: olive oil, ghee, tallow, or the bacon grease left over from breakfast.
  3. While it’s cooking, put some frozen veggies in a soup bowl. I usually use chopped spinach, broccoli florets, or riced cauliflower.
  4. Put the veggie bowl in the microwave until just steaming but still crisp.
  5. When the burger is medium rare put it on top of the steaming vegetables
  6. pour the remaining cooking fat over it all.
  7. Add HPG.
  8. 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.

Egg Salad

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.

  1. In the bottom of a large salad bowl, put a little olive oil and a little ACV. And a little HPG.
  2. Back to the fridge door: some Dijon mustard perhaps. Or lemon juice. Or anchovy paste.
  3. Stir it quickly with a fork to emulsify the vinegar and oil
  4. Add whatever raw crispy vegetables you’re using. For me that’s usually chopped celery and red onion, stir to coat.
  5. 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.
  6. 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.
  7. 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

  1. Put some bone broth on to boil.
  2. 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.
  3. 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.
  4. Pour the boiling broth into the mug and stir enough to separate and cook the eggs.
  5. If you have them you can top with chopped chives, or scallions, or microgreens. But it’s fine without.

 

6 Replies to “Quick Keto Recipes – but not really.”

  1. You simply have humor in explaining things. I like your Keto recipes because it’s practical without compromising the taste. I can imagine how tasty your recipes are based on the ingridients and procedure. Being in a diet doesn’t mean you have to deprive yourself to a delicious meal, although we have to admit that Keto is one of the most enjoyable at palatable diets we have.

    I am going to try the Egg Flower Soup. It’s pretty interesting and I want to know if the taste is similar to egg drop soup which has more ingridients. My kids love egg and soup. Putting it together is an absolute win! Thanks for sharing these recipes. Though we are not in Ketogenic Diet, I believe these fast  recipes can be useful for working moms like me. 

    1. Thanks for your kind words. The secret to the egg flower soup is good stock which includes some of the schmaltz (chicken fat) and those few drops of black sesame oil. Not much, it’s very rich, not to mention expensive. Probably need to cut back on the Tabasco for kids Let me know how it turns out. Be sure the broth is boiling. You want to make sure the eggs are fully cooked. If you want you can stir the beaten eggs into the boing pot before you pour it onto the other ingredients.

  2. I never have much time to put together an elaborate meal so these recipes will be extremely helpful! As someone who has never been on a keto diet before this will be a great starting point for me. I completely agree that there is no such thing as too much garlic or coffee that is too strong so they will probably appeal to me as well. I throw together a quick egg salad for me and my kids sometimes and you have inspired me to be a little more creative with it! These seem inexpensive and like there won’t be a ton of cleanup so thank you for putting together this list. I can’t wait to give them a try! Besides the HPG would you recommend any other staple items or seasonings to have on hand to help keep me on the right track with starting out on a keto diet?

  3. You are so entertaining! I love your non-recipe, recipes. You and I could talk. I also think there’s no such thing as too much garlic or coffee too strong. 

    Love the burger bowl ‘recipe’. Looks delicious. OH and the HPG. Wonderful. The way you describe your ‘dishes’ is the way most of us home cooks actually cook. I love that you don’t measure but you are picky about your ingredients. Thanks for saying where you like your ingredients to come from. I’ll definitely try some of these dishes. Thank you for a great article and recipes. 

    1. Thanks for your kind words. From other comments, others seem to agree with us about garlic and coffee.

      These are my people!

Leave a Reply

Your email address will not be published. Required fields are marked *