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Quick & Easy Ketogenic Cooking: Meal Plans and Time Saving Paleo Recipes to Inspire Health and Shed Weight
With Quick Easy Ketogenic Cooking, nutritionist and popular food blogger Maria Emmerich takes the guesswork out of ketogenic cooking.
What is the ketogenic diet? It's a way of eating that shifts your body from being a sugar burner to being a fat burner. It's also a revolutionary way to support better health—it can improve everything from epilepsy to obesity to autoimmune disease and more.
If you want to try a ketogenic diet but are busy, stressed, and unsure about how to adjust your diet to make your body burn fat, this book is for you. Not only are the recipes fast and simple to prepare, but they're also specifically designed to support your body in ketosis so you can heal. They are grain-free and built around real, whole foods, in keeping with Paleo principles. Plus, there are many options for those looking for nut-free, egg-free, dairy-free, and vegetarian meals.
It's easier than you think to prepare mouthwatering, nourishing ketogenic meals. Quick & Easy Ketogenic Cooking shows you how.
The ketogenic diet is a way of getting your body to stop relying on sugar for energy. When we get most of our energy from fat instead, something amazing happens—our health soars and extra weight falls off. The ketogenic diet has been used as a treatment for epilepsy for decades, and it also can help treat obesity, heart disease, metabolic syndrome, autoimmune disease, and more.
Quick Easy Ketogenic Cooking makes the ketogenic diet simple and accessible for everyone, no matter how busy you are or how much cooking experience you have. Plus, with its emphasis on real, whole foods, it's perfect for anyone following Paleo, and its abundance of nut-free, egg-free, and dairy-free options make it ideal for those with food allergies or intolerances.
Quick & Easy Ketogenic Cooking includes more than 170 recipes, such as:
Spring Popovers
Chicken Alfredo
Taco Bar Night
Slow Cooker Sweet-n-Spicy Short Ribs
Pizza Sticks
Mushroom Ragu
Skillet Lasagna
Smoked Salmon
Flourless Fudgy Brownies
Plus, an introduction to the ketogenic diet explains how and why it works and how to become a fat burner. There are also tips and tricks for keto success, suggestions for eating keto at restaurants, and six meal plans—two weekly and four monthly—to make meal planning effortless. No matter how busy you are, there is time to eat well. Your health is worth it.
What is the ketogenic diet? It's a way of eating that shifts your body from being a sugar burner to being a fat burner. It's also a revolutionary way to support better health—it can improve everything from epilepsy to obesity to autoimmune disease and more.
If you want to try a ketogenic diet but are busy, stressed, and unsure about how to adjust your diet to make your body burn fat, this book is for you. Not only are the recipes fast and simple to prepare, but they're also specifically designed to support your body in ketosis so you can heal. They are grain-free and built around real, whole foods, in keeping with Paleo principles. Plus, there are many options for those looking for nut-free, egg-free, dairy-free, and vegetarian meals.
It's easier than you think to prepare mouthwatering, nourishing ketogenic meals. Quick & Easy Ketogenic Cooking shows you how.
The ketogenic diet is a way of getting your body to stop relying on sugar for energy. When we get most of our energy from fat instead, something amazing happens—our health soars and extra weight falls off. The ketogenic diet has been used as a treatment for epilepsy for decades, and it also can help treat obesity, heart disease, metabolic syndrome, autoimmune disease, and more.
Quick Easy Ketogenic Cooking makes the ketogenic diet simple and accessible for everyone, no matter how busy you are or how much cooking experience you have. Plus, with its emphasis on real, whole foods, it's perfect for anyone following Paleo, and its abundance of nut-free, egg-free, and dairy-free options make it ideal for those with food allergies or intolerances.
Quick & Easy Ketogenic Cooking includes more than 170 recipes, such as:
Spring Popovers
Chicken Alfredo
Taco Bar Night
Slow Cooker Sweet-n-Spicy Short Ribs
Pizza Sticks
Mushroom Ragu
Skillet Lasagna
Smoked Salmon
Flourless Fudgy Brownies
Plus, an introduction to the ketogenic diet explains how and why it works and how to become a fat burner. There are also tips and tricks for keto success, suggestions for eating keto at restaurants, and six meal plans—two weekly and four monthly—to make meal planning effortless. No matter how busy you are, there is time to eat well. Your health is worth it.
400 pages, Paperback
First published March 15, 2016
628 people are currently reading
591 people want to read
About the author
Maria Emmerich
71 books159 followersMaria Emmerich is a wellness expert in nutrition and exercise physiology. She shares a passion for helping others reach their goals of optimal health. She struggled with her weight throughout childhood and decided enough was enough. She decided to study health and wellness so she could help others stop wasting their time being discouraged with their outward appearance and not feeling their best mentally. Maria understands the connection between food and how it makes us all feel on the inside and out. Her specialty is brain chemical neurotransmitters and how they are affected by the foods we eat. She has authored 8 books and co-authored one book with Dr. Briffa, Dr. Steve Parker, Dr. Eenfeldt and Dr. Robert Su. She has authored several cookbooks and 3 nutritional guide books including “Secrets to a Healthy Metabolism” which includes a forward by New York Time #1 bestselling author of “Wheat Belly” Dr. William Davis. Her latest book “Keto-Adapted” includes a forward by Dr. William Davis and excerpts from Dr. David Perlmutter author of the New York Times best seller “Grain Brain”.
Her blog includes a unique combination of innovative recipes using alternative ingredients (and bacon) to less healthy options and easy to understand explanations of why these options are better for our health. She includes with each recipe a snip-it of information about different ailments and problems with our health that can be healed with proper nutrition. She has a passion for helping people start a healthier lifestyle. Weight loss is often a side effect of helping treat any number of problems including diabetes, cholesterol issues, alopecia, hashimoto’s, autoimmune diseases and much more.
Her blog includes a unique combination of innovative recipes using alternative ingredients (and bacon) to less healthy options and easy to understand explanations of why these options are better for our health. She includes with each recipe a snip-it of information about different ailments and problems with our health that can be healed with proper nutrition. She has a passion for helping people start a healthier lifestyle. Weight loss is often a side effect of helping treat any number of problems including diabetes, cholesterol issues, alopecia, hashimoto’s, autoimmune diseases and much more.
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Displaying 1 - 30 of 37 reviews
January 23, 2018
I really liked the book overall because of all the really good recipes. I gave 4 stars for the pictures with the recipes and the info on the Keto diet, along with the 30 day meal plans with good variety of choices of different foods. The recipes for most are simple and not complicated to make using fresh ingredients with some canned products. I didn't give 5 stars because the author doesn't have any type of nuts in any of the recipes, and I happen to like particular nuts like almonds, cashews, and walnuts. Also, if you want the recipe that she mentions for Keto biscuits you have to go to her website as mentioned in her cookbook. I think that should have been in the cookbook since she mentions it in her cookbook instead of having to go to her website too. I do recommend this cookbook whether you are a beginner in the Keto diet or would just like to add some delicious recipes to your meal plans.
April 26, 2017
I am updating this review after doing keto for three months and losing 20 pounds. This is the book to start with and stick with. The food is amazing and my copy of the book is already tattered, spattered with food, and marked with eleventy zillion post its and bookmarks. I just got another of her cookbooks and it is great, but this one is still better. Moving up to 5 stars.
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First review :
Read this one from cover to cover. I haven't started a ketogenic diet yet, but I'm researching. Pros of this book: there's a large section at the beginning for Keto beginners which explains the science behind this lifestyle and all the health benefits. Let's just say, I'm convinced that it would make me feel better. Other pros: the foods looks absolutely amazing. She has non dairy and vegetarian options as well as ways to scale down some of the recipes for single servings. There's also 4 great looking meal plans complete with shopping lists.
Cons: it's all quite overwhelming. I wish there was something out there that could teach me how to start smaller and ease into it. There might be, but this isn't it. This book feels very all or nothing, but it's full of great stuff all the same.
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First review :
Read this one from cover to cover. I haven't started a ketogenic diet yet, but I'm researching. Pros of this book: there's a large section at the beginning for Keto beginners which explains the science behind this lifestyle and all the health benefits. Let's just say, I'm convinced that it would make me feel better. Other pros: the foods looks absolutely amazing. She has non dairy and vegetarian options as well as ways to scale down some of the recipes for single servings. There's also 4 great looking meal plans complete with shopping lists.
Cons: it's all quite overwhelming. I wish there was something out there that could teach me how to start smaller and ease into it. There might be, but this isn't it. This book feels very all or nothing, but it's full of great stuff all the same.
May 23, 2018
Maria Emmerich never fails to deliver great Keto recipes. I've followed Keto for several years now. My husband and I have always enjoyed cooking but when we turned to a Ketogenic Lifestyle, it was a challenge to find delicious recipes that allowed us to continue to enjoy the "Foodie" cooking we had always enjoyed. Maria's cookbooks have certainly helped in that endeavor!
Also, as an author myself (I write Fiction) I can attest that you won't be disappointed in the writing skill in her books!
Also, as an author myself (I write Fiction) I can attest that you won't be disappointed in the writing skill in her books!
October 5, 2017
This wasn't for me. I was thrown off by the mention of Paleo on the cover. I'm taking a paleo/keto approach these days so I thought this would be perfect. But almost every recipe has either dairy or erythritol (which I don't like) in it. I only found about 3 recipes I could use. I decided to return it.
December 19, 2019
This book is a home run for cooks wanting low carb and ketogenic recipes. The recipes are extremely appealing and the book is full of wonderful color photos.
The recipes make up faster than those in Emmerich's Keto Comfort Foods but when you add in the prep time required for vegetables and other fresh whole ingredients, I personally haven't figured out how to make them quickly. This isn't Emmerich's fault though - that's the trade off for avoiding prepackaged foods and she certainly makes it as easy and quick as it can be.
As a pescatarian cook (veggies & fish, but no meat or poulty) it's challenging to cook and eat a full range of keto foods for a low carb diabetic but Emmerich gives lots of suggestions throughout for modifying recipes to meat special restrictions and preferences. As a mother, she includes recipes that are kid-friendly as well.
One of my personal favorites was her recipe for Taco shells. They are so awesome. I made her taco bar night recipe which uses ground beef and the fish taco recipe to fill them The Skillet Lasagna was also a big hit as was the chicken alfredo. I can't wait to try many more recipes.
As with her other book that I reviewed (Keto Comfort Foods) recipes are accompanied by large colorful photographs, there is a photo recipe index in the back, and helpful information in the front of the book.
The recipes make up faster than those in Emmerich's Keto Comfort Foods but when you add in the prep time required for vegetables and other fresh whole ingredients, I personally haven't figured out how to make them quickly. This isn't Emmerich's fault though - that's the trade off for avoiding prepackaged foods and she certainly makes it as easy and quick as it can be.
As a pescatarian cook (veggies & fish, but no meat or poulty) it's challenging to cook and eat a full range of keto foods for a low carb diabetic but Emmerich gives lots of suggestions throughout for modifying recipes to meat special restrictions and preferences. As a mother, she includes recipes that are kid-friendly as well.
One of my personal favorites was her recipe for Taco shells. They are so awesome. I made her taco bar night recipe which uses ground beef and the fish taco recipe to fill them The Skillet Lasagna was also a big hit as was the chicken alfredo. I can't wait to try many more recipes.
As with her other book that I reviewed (Keto Comfort Foods) recipes are accompanied by large colorful photographs, there is a photo recipe index in the back, and helpful information in the front of the book.
August 12, 2018
I'm a huge fan of Maria Emmerich, which is why I own six of her books. To be honest, other than looking up an occasional recipe online (and I usually end up on Maria's website anyway), I don't use any cookbooks other than Maria's. All the others I've collected over the last twenty years have been abandoned. Similar to other works by Maria, Quick and Easy Ketogenic Cooking isn't just a cookbook. It offers a variety of useful information including facts about how to become keto-adapted, quick and easy guides for choosing healthy fats, natural sweeteners, herbs and spices, tips for healthy restaurant eating, shopping lists, meal plans, and keto kitchen tips. Seriously, folks, this book is worth so much more than its retail price. Like the title of this book suggests, the recipes are extremely EASY to follow, and there isn't a prep time longer than 12 minutes with most requiring 4-8. One last thing, if you're new to keto eating, don't be intimidated thinking it requires a huge lifestyle change because it doesn't. Maria makes it easy! So excited to make the chili lime wings, breakfast bake, creme brulee, and key lime ice cream!
February 7, 2019
I will preface this by saying that I tend to lean more towards the paleo-end of the spectrum, but I understand the benefits and appeal of the “keto” diet. (I have to abstain from gluten, so that naturally puts me in the paleo/keto/grain-free world in regards to recipes and cookbooks). My main issue with keto (for me personally) is a heavy reliance on dairy and sweeteners—like stevia and erythritol. Both are fine for me in small amounts, but I feel better when I consume them in smaller doses.
Having said that......I picked up this book from the library for some new recipe inspiration for my husband and myself. I think this book is very diverse for people with all different diets (including vegetarian and paleo) and it is one of the few keto cookbooks that I enjoyed browsing through and plan to actually make some meals from. I am also a firm believer that cookbooks in this day and age need to have beautiful photos of the food and this one did! I have never heard of Maria Emmerich before, but I now plan to browse her website for even more ideas.
Having said that......I picked up this book from the library for some new recipe inspiration for my husband and myself. I think this book is very diverse for people with all different diets (including vegetarian and paleo) and it is one of the few keto cookbooks that I enjoyed browsing through and plan to actually make some meals from. I am also a firm believer that cookbooks in this day and age need to have beautiful photos of the food and this one did! I have never heard of Maria Emmerich before, but I now plan to browse her website for even more ideas.
July 1, 2018
I think it is a very well-organized and clear book. The introduction gave me a better understanding of the keto basics and I found that very useful.
On regards to the recipes, I have tried a lot and I found them very tasty! It would be better to split the lists of ingredients in groups for each recipe: oils, spices and so. That would make of this already well organized book a super organized one!
I have not tried the mealplans from the book because they cost a lot of cooking time (these mealplans include desserts and I really dont feel like cooking desserts everyday). Since the book is supposed to offer quick and easy recipes (some of them are, for sure) it would more appropriate to have easier and simpler mealplans.
In any case, I am happy with the book and It Will not be the last one I get from Maria Emmerich. I got a very nice first impression from the auhtor!
On regards to the recipes, I have tried a lot and I found them very tasty! It would be better to split the lists of ingredients in groups for each recipe: oils, spices and so. That would make of this already well organized book a super organized one!
I have not tried the mealplans from the book because they cost a lot of cooking time (these mealplans include desserts and I really dont feel like cooking desserts everyday). Since the book is supposed to offer quick and easy recipes (some of them are, for sure) it would more appropriate to have easier and simpler mealplans.
In any case, I am happy with the book and It Will not be the last one I get from Maria Emmerich. I got a very nice first impression from the auhtor!
December 21, 2017
I enjoyed the no nonsense style of the cooking directions, the ease of *most* recipes, and the explanations of how Ketogenic Diets work. I'm a bit of a lazy cook thanks to an autoimmune disorder kicking my tail, so I knocked off one star for the more time intensive recipes, but that is just my hang up. I'd recommend the cookbook as a great addition.
January 18, 2018
Good meal plans
This book has suggested meal plans to follow based on your goals. It also includes beginner information on the keto diet and easy to follow recipes. Although I haven't tried many of the recipes yet, the ones that I have tried have been very good.
This book has suggested meal plans to follow based on your goals. It also includes beginner information on the keto diet and easy to follow recipes. Although I haven't tried many of the recipes yet, the ones that I have tried have been very good.
February 27, 2019
Awesome resource for the Keto newbie!
This cookbook is a great way to start or restart your keto journey! Clear, easy, fun and delicious recipes are obviously her gift. Can’t wait to purchase the comfort foods one next and ultimately, the whole collection!
This cookbook is a great way to start or restart your keto journey! Clear, easy, fun and delicious recipes are obviously her gift. Can’t wait to purchase the comfort foods one next and ultimately, the whole collection!
May 20, 2017
4 stars as a reference book (easy meal plans, etc.), but 2-3 stars as a diet. Keto freaks me out.
June 6, 2017
I find a lot of the food either too salty or bland, but I am learning how to modify them. I enjoyed learning some new ways to cook Leto dishes.
June 9, 2017
Everything looks very yummy. Pictures for all recipes.
June 28, 2017
this one was "meh." it had some decent recipes and the pics were pretty, but i wouldn't buy it. get it from the library.
July 1, 2017
Some of the best Keto information and explanation I've read. Recipes look easy and amazing. Wonderful pictures too!
August 14, 2017
Great recipes for those who are not picky. I'm not on a ketogenic diet, but like that the recipes are usually good and made from quality ingredients.
October 4, 2017
Lot of recipes, good steps for a Keto diet plan.
The bad news is that the recipes are not as flavorful as I want.
The bad news is that the recipes are not as flavorful as I want.
January 13, 2018
The Ketogenic diet is difficult and requires a lot of discipline, not for the faint of heart!
April 30, 2018
Kind of repetitive to the 4 other keto cookbooks that I read before this.
September 26, 2018
So good!!!
I have managed to get my hubby on board with Keto eating as a result of these yummy easy to follow recipes.
I have managed to get my hubby on board with Keto eating as a result of these yummy easy to follow recipes.
November 3, 2018
Excellent recipes for Keto (low carb) cooking.
December 18, 2018
Not the best of her cookbooks. I preferred Restaurant Favorites for sure. Glad I only borrowed from library rather than purchasing.
May 13, 2019
These recipes are to die for yummy!
September 10, 2019
The info in this was the same as the previous book I had read by Maria Emmerich but I really didn't mind the do-over as there is so much to take in.
** I may buy this one too. Great recipes!
** I may buy this one too. Great recipes!
December 8, 2019
Maria is fantastic.....this book can change your life and the lives of the people you love.
July 20, 2021
I've cooked 4 recepies and following a cookbook is something I hardly ever do.
May 9, 2022
Good recipes Kindle version poorly organized a
January 23, 2017
I liked this book even better than the 30 day cleanse! My husband even enjoyed listening to me read the info on The history and development of the Ketogenic diet in the light of the low fat craze. Not to mention how glucose, and insulin resistance affect your health.
March 14, 2024
Wowing the family with Maria's recipes. "This is dieting?" they ask. My response: "No, this is living!" The recipes are simple. The food is delicious. Improving our health has never been easier!
Displaying 1 - 30 of 37 reviews