I’m not really a Cookbook reader. From the beginning, we have been modifying recipes to bring them into the Low Carb world. Every now and then, we spot a new concept and run with it. The Internet is a wealth of recipes – good – bad – and really bad.

Still – when Amazon had Bacon & Butter: The Ultimate Ketogenic Diet Cookbook by Richoux, Celby (2015-01-08) Rockridge Press. Kindle Edition, for under $3.00 – I could not resist.

book cover

Interesting little book.  It starts out with a relatively succinct and accurate description of Ketosis and the differentiation from generally accepted Low Carb food plans. The author clearly states that he is trying to bring the recipes into a basic ratio, as follows:

4: 1 and 3: 1 Ratios

When reading the recipes in this book, you will find the 4: 1 or 3: 1 distinction with the nutritional information. These ratios come from the classic ketogenic diet, developed for use by those with seizure disorders or other medical issues. Each of these ratios relates to the dietary units of fat in the recipe being four, or three, times the dietary units of the combined protein and carbohydrate content. Because fat is energy-dense, with 9 kilocalories per gram (kcal/ g) compared to 4 kcal/ g for protein or carbohydrate, meals tend to be smaller and more filling when a 4: 1 or 3: 1 ratio is used. While perfect ratios are ideal, a recipe usually will fall closer to one of these ratios or the other rather than being exact.

Richoux, Celby (2015-01-08). Bacon & Butter: The Ultimate Ketogenic Diet Cookbook (Kindle Locations 275-281). Rockridge Press. Kindle Edition.

Just to give you an idea of the recipes, here is his version of the Chocolate Mug Cake.

CHOCOLATE MUG CAKE

SERVES 1 TOTAL TIME: 10 MINUTES

This is the keto-version of the now-famous chocolate mug cake. Made with stevia instead of sugar and aided by extra egg, this fluffy, delicious chocolate cake will delight you. Top with whipped cream or serve with fresh berries for an added treat. Cooking spray 2 tablespoons cocoa powder 2 tablespoons stevia, or other sugar substitute Pinch salt 1 tablespoon heavy (whipping) cream ½ teaspoon pure vanilla extract 1 egg, beaten ¼ teaspoon baking powder

1. Spray the inside of a microwaveable mug with cooking spray.

2. In a medium bowl, mix together the cocoa powder,  stevia, and salt.

3. Add the heavy cream, vanilla, and the beaten egg. Mix to combine. Add the baking powder and mix again.

4. Continue mixing until there are no air bubbles.

5. Transfer the batter to the prepared mug. Microwave on high for 1 minute, 20 seconds.

6. Remove the cake from the microwave. Allow it to settle for 1 minute before inverting onto a plate to serve.

DELIGHTFUL DESSERTS

PER SERVING (1 CAKE)

RATIO: 3: 1

CALORIES: 146

TOTAL FAT: 11.3g

CARBS: 7.5g

Richoux, Celby (2015-01-08). Bacon & Butter: The Ultimate Ketogenic Diet Cookbook (Kindle Locations 4094-4111). Rockridge Press. Kindle Edition.

The Good:  For the price – you can not go wrong. There are some great recipes. Buy it – now.

The Bad: No pictures. My wife turned me on to the necessity of having a picture of the end game.

The Not So Good: Some of the recipes are a bit more complex than I like. But – hey – they’re great if you like to play

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