You’ve probably heard of the Keto diet, which advocates eating food that is low in carbohydrates, moderate in protein and high in fat. It is said that by following a ketogenic diet, you will lose weight by balancing the hormones that control appetite and fat utilization.
Originally from the Czech Republic but now living in the UK, Martina Slajerova turned to a keto diet after being diagnosed with Hashimotos Disease in 2011.
“Before I discovered low-carb eating, I followed what most people considered to be a healthy lifestyle,” she says in the introduction to The Keto All Day Cookbook (published by Fair Winds). “The general advice was to eat less, avoid dietary fats and exercise more. So I did just that. But instead of improving my health, I developed thyroid issues and started gaining weight.”
Slajerova found her solution in the Keto diet and, frustrated with the lack of resources for low-carb living, she created a KetoDiet app and blog that has proved incredibly popular. Some of her best recipes from the blog are in The Keto All Day Cookbook, along with new recipes for every meal of the day, including snacks.
Although it’s relatively easy to stick to a Keto diet, it can be challenging at breakfast (because of the popularity of cereals) and when you are pressed for time (when there’s a tendency to reach for a carb-filled snack or a processed convenience meal). Slajerova tackles this head-on, with suggestions for easy and delicious breakfast, lunch and dinner dishes, low-carb snacks, and even drinks and dessert.
A section on the Basics upfront has recipes for tortillas, cauliflower rice and cheese sauce 3 ways, and Flavoured Butter 12 ways (she keeps a supply of butters in the freezer to top vegetables and steak).
Advocates of the Keto diet claim all sorts of health benefits. If you’re interested in giving it a go, start here with this tasty and simple Crispy Chicken recipe.
Buy your copy of The Keto All Day Cookbook from Book Depository now, with free delivery worldwide
Crispy Chicken with Olives and Lemon
4 large (800 g/1.76 lb) bone-in chicken thighs, trimmed of excess fat and skin (or use 6 [600 g/1.3 lb] boneless chicken thighs)
½ teaspoon fine sea salt, or to taste
2 tablespoons (30 g/1.1 oz) ghee or duck fat, divided
1 small (70 g/2.5 oz) yellow onion, sliced
3 cloves garlic, minced
1/3 cup (80 ml) water or chicken stock
3 tablespoons (45 ml) fresh lemon juice
½ teaspoon dried thyme
½ teaspoon dried oregano
½ teaspoon dried rosemary
1 medium (400 g/14.1 oz) broccoli, cut into florets with stalks peeled and sliced
1 medium (200 g/7.1 oz) zucchini, sliced
¼ cup (35 g/1.2 oz) capers, drained
½ cup (50 g/1.8 oz) pitted olives of choice
1 whole (85 g/3 oz) lemon, sliced
Black pepper, to taste
Fresh parsley, for garnish
1 tablespoon (15 ml) extra-virgin olive oil
Season the chicken thighs with salt on all sides. Heat a large skillet or casserole dish greased with 1 tablespoon (15 g/0.5 oz) of the ghee. Once hot, add the chicken thighs in a single layer, skin-side down. Cook over medium-high heat for 5 to 8 minutes. Turn onto the other side and cook for another 3 to 5 minutes. Remove the chicken from the pan and set aside on a plate.
Preheat the oven to 375°F (190°C, or gas mark 5). Grease the skillet with the remaining 1 tablespoon (15 g/0.5 oz) ghee. Add the onion and cook for 5 to 8 minutes, until lightly browned. Add the garlic, water, lemon juice, and herbs. Add the broccoli florets and stalks. Toss them in the juices, and cook, covered, over medium-low heat for about 3 minutes.
Add the zucchini, capers, olives, and browned chicken thighs. Top with lemon slices and transfer to the oven. Cook, uncovered, for 15 to 20 minutes, or until the vegetables are tender. When done, place on a cooling rack and remove the lemon slices. Season with pepper, garnish with fresh parsley, and drizzle with olive oil. Serve immediately or let it cool and refrigerate for up to 3 days.
Images and recipes from The Keto All Day Cookbook by Martina Slajerova, photography by Martina Slajerova, published by Fair Winds and reproduced with the publisher’s permission.
This story originally appeared in PS News online.