COMPLETE GUIDE TO A HIGH-FAT

Transcription

1 the COMPLETE GUIDE TO A HIGH-FAT DIET THE KETO DIET WITH MORE THAN 125 DELECTABLE RECIPES AND MEAL PLANS L E A N N E VOGEL TO SHED WEIGHT, HEAL YOUR BODY, & REGAIN CONFIDENCE

2 CHICKEN POT PIE CRUMBLE ck PREP TIME: 25 minutes COOK TIME: 45 minutes SERVES: 4 NIGHTSHADE-FREE NUT-FREE You could make a chicken pot pie topped with a smooth crust. You d spend a lot of time making the dough, kneading it, rolling it, and getting frustrated when it inevitably tears. Or you could make a crumble and shave 30 minutes off the total preparation time. I vote the latter... and I m sure you do, too. Coconut oil, for the dish FILLING: ¼ cup (55 g) coconut oil or duck fat 1 pound (455 g) boneless, skinless chicken thighs, cubed ¹ 3 cup (55 g) diced celery ¼ cup (45 g) diced white onions ¼ cup (40 g) diced carrots 2 small cloves garlic, minced 1 small head cauliflower 2 cups (475 ml) chicken bone broth (see page 000) ¾ teaspoon finely ground gray sea salt ½ teaspoon onion powder CRUMBLE: 1 tablespoon hot cauliflower cooking liquid (from above) ¼ cup plus 2 tablespoons (40 g) coconut flour ¼ cup (55 g) coconut oil 1 large egg ½ teaspoon garlic powder ½ teaspoon onion powder 1. Preheat the oven to 350 F (177 C) and grease a shallow 1½-quart (1.4-L) casserole dish with coconut oil. 2. Make the filling: Melt the coconut oil in a frying pan over medium heat. Add the chicken and sauté for 10 minutes, or until cooked through. Add the celery, onions, carrots, and garlic and continue to cook for 5 minutes. Remove from the heat. 3. Meanwhile, break up the cauliflower into large florets (you should have about 14 ounces/400 g of florets) and place them in a saucepan with the broth. Cover and bring to a boil over high heat. Reduce the heat to medium-low and simmer for 15 minutes, until the cauliflower is fork-tender. Transfer the cauliflower and ½ cup (120 ml) of the cooking liquid (reserve the rest for later) to a blender. Add the salt and onion powder and blend on high until smooth, about 1 minute. 4. Pour the cauliflower cream into the frying pan with the chicken pieces. Stir to combine, then transfer to the prepared casserole dish. 5. Make the crumble: Place 1 tablespoon of the hot cauliflower cooking liquid, the coconut flour, coconut oil, egg, garlic powder, and onion powder in a medium-sized bowl. Combine with your hands until the mixture forms a ball. 6. Crumble the dough over the top of the casserole, distributing it evenly. Bake for 25 to 30 minutes, until the top is golden. Serve immediately. STORE IT: Keep in an airtight container in the fridge for up to 3 days. REHEAT IT: Microwave until the desired temperature is reached or place in a covered casserole dish and reheat in a preheated 300 F (150 C) oven for 10 to 15 minutes, until warmed through. ( Note: To prevent breakage, never place a chilled glass or ceramic dish directly from the fridge into a hot oven.) PREP AHEAD: Following Step 2, prepare the cauliflower cream up to 2 days before making the rest of this recipe. Remember to reserve 1 tablespoon of the cooking liquid for the crumble and heat it up before using it in Step 5. If you forget to reserve the cooking liquid, use 1 tablespoon of hot chicken bone broth or hot water. NUTRIENT INFORMATION (PER SERVING): calories: 474 calories from fat: 312 total fat: 34.7g saturated fat: 26.6g cholesterol: 137mg sodium: 359mg carbs: 10.3g dietary fiber: 4.8g net carbs: 5.5g sugars: 2.5g protein: 30g RATIOS: fat: carbs: 66% 9% protein: 25%

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4 BACON FUDGE ck FAT PREP TIME: 10 minutes, plus 1 hour to chill COOK TIME: 5 minutes SERVES: 4 COCONUT-FREE EGG-FREE NIGHTSHADE-FREE NUT-FREE OPTION: LOW-FODMAP Bacon and chocolate is a winning combination. Don t believe me? Check the Internet. It s everywhere! But not like this. If you ve been busy cooking lots of bacon (and something tells me you have) and you re not sure what to do with all the leftover bacon grease, this recipe will be your saving grace. In fact, my guess is that you ll love it so much, you ll cook bacon just to have grease to make this fudge! The consistency of this fudge is bang on. And it makes the fattiest of fat bombs in all the land. To make this recipe, you will need a mold with a total volume capacity of 12 ounces (350 ml). You can make the fudge pieces in any size or shape you like. To make four large pieces of fudge, as shown, you will need a mold with four 3-ounce (90- ml) cavities. I used a large silicone ice cube tray (called icebergs ) to create four large pieces. ½ cup (70 g) bacon grease ¼ cup (60 g) cacao butter ¼ cup (20 g) cacao powder 3 tablespoons confectioners -style erythritol 1 teaspoon vanilla extract or powder ¹ 8 teaspoon finely ground gray sea salt SPECIAL EQUIPMENT: Silicone mold with four 3-ounce (90-ml) cavities or a total volume capacity of 12 ounces (350 ml) 1. Place all the ingredients in a small saucepan over medium heat and whisk continuously until the fat has melted and the erythritol has dissolved, about 5 minutes. 2. Pour the mixture into a silicone mold. Set the mold in the fridge to firm up for 1 hour. The fudge is best enjoyed after softening on the counter for about 30 minutes. MAKE LOW-FODMAP: Use 2 to 4 drops of liquid stevia instead of erythritol. Start with 2 drops and adjust to taste as you re making the recipe. VARIATION: PEPPERMINT BACON FUDGE. Decrease the amount of vanilla extract or powder to ½ teaspoon and add ½ teaspoon of peppermint extract. STORE IT: Keep in an airtight container in the fridge for up to 1 week or in the freezer for up to 1 month. THAW IT: Set on the counter until thawed, about 45 minutes. PREP AHEAD: Render fat from bacon ahead of time. You ll need 13 ounces (370 g) of bacon to yield the ½ cup (70 g) of grease needed for this recipe. Keep the bacon grease in an airtight container in the fridge for up to 1 week or in the freezer for up to 1 month. If you re looking for a recipe that uses lots of bacon and will leave you with lots of grease, try Bacon Crackers (page 000). NUTRIENT INFORMATION (PER SERVING): calories: 412 calories from fat: 396 total fat: 44g saturated fat: 21.9g cholesterol: 27mg sodium: 117mg carbs: 2.5g dietary fiber: 1.5g net carbs: 1g sugars: 0g protein: 1.5g RATIOS: fat: carbs: 97% 1% protein: 2%

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6 ROCKET FUEL BONE BROTH ck FAT PREP TIME: 5 minutes MAKES: two 9-ounce (270-ml) servings COCONUT-FREE EGG-FREE NUT-FREE OPTIONS: LOW-FODMAP NIGHTSHADE-FREE When I prepare a batch of bone broth, I like to keep it rather bland so that I can spice it up as I wish, depending on the recipe I m making. It s rare that I ll prepare an entire batch of bone broth only for sipping; instead, I usually freeze it in larger quantities for soups and the like and in 2-cup (475-ml) portions for this drink. To have everything ready to go in the morning, I thaw the frozen broth in the fridge overnight. This recipe is perfect for early morning starts, extending your fast for another couple of hours. 2 cups (475 ml) hot bone broth (see page 000) ¼ cup (60 ml) MCT oil, melted coconut oil, or melted lard 1 small clove garlic, minced if not using a high-powered blender ½ teaspoon peeled and grated fresh ginger root ¼ teaspoon finely ground gray sea salt Pinch of cayenne pepper 1. Place all the ingredients in a blender and blend on high speed for 10 to 30 seconds. The longer the mixture is blended, the stronger the garlic and ginger flavor will be. 2. Place a fine-mesh strainer over a large mug. Pour half of the blended mixture through the strainer, catching the garlic and ginger pulp. Strain the remaining mixture into a second mug. Enjoy! MAKE IT NIGHTSHADE-FREE: Omit the cayenne pepper. STORE IT: Let the strained broth cool completely and pour it into an airtight container. Store in the fridge for up to 3 days or in the freezer for up to 1 month. When cold, Rocket Fuel Bone Broth becomes gummy because of the gelatin in the broth. To restore it to a drinkable consistency, follow the reheating instructions below. REHEAT IT: Scoop the Rocket Fuel Bone Broth into a saucepan and bring to a light simmer over medium heat, stirring often. Or you can use the microwave, heating until the desired temperature is reached. THAW IT: Either defrost in the refrigerator until liquid or use while still frozen, then follow the reheating instructions above. PREP AHEAD: Make the bone broth and keep it in the fridge for up to 3 days or in the freezer for up to 3 months. If using frozen broth, remember to defrost it in the fridge beforehand. When ready to prepare the drink, heat the broth on the stovetop or in the microwave, then follow the recipe instructions. MAKE IT LOW-FODMAP: Replace the garlic with ½ teaspoon of peeled and grated fresh turmeric root. NUTRIENT INFORMATION (PER SERVING): calories: 273 calories from fat: 231 total fat: 25.7g saturated fat: 10.1g cholesterol: 24mg sodium: 460mg carbs: 1.5g dietary fiber: 0g net carbs: 1.5g sugars: 0g protein: 8.8g RATIOS: fat: carbs: 85% 2% protein: 13%

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