Southern Keto

by Natasha Newton

  Lunch meats

  Marinara sauce

  Mayonnaise

  Nuts—almonds, macadamia nuts, pecans, walnuts

  Organic salsa

  Pimento cheese

  Pork chops

  Pork tenderloin

  Queso fresco

  Raw almond butter

  Ribs

  Rotisserie chicken

  Steaks

  String cheese

  Tomatoes

  Uncured hotdogs

  Whisps cheese crisps

  Wild Alaskan salmon

  TRADER JOE’S

  Trader Joe’s sells a store brand of most of the items below. Anytime there’s a choice, I choose the store brand because I’ve consistently found it to be of high quality.

  Almond flour

  Aluminum-free baking powder

  Avocado oil

  Avocados

  Bacon ends and pieces

  Beef sticks

  Bell peppers

  Berries

  Canned wild salmon

  Cheeses—hard and sliced

  Chia seeds

  Coconut aminos

  Coconut flour

  Coconut milk (full-fat)

  Coconut oil

  Coconut oil spray

  Dips and spreads

  Extra-virgin olive oil

  Flaxseed meal

  Fresh riced broccoli

  Frozen shaved Brussels sprouts

  Green nonstarchy vegetables

  Heavy cream

  Kerrygold butter

  Liquid stevia

  Mascarpone cheese

  Mini sweet peppers

  Montezuma unsweetened chocolate bars (100% cacao)

  Nuts

  Olives

  Organic broth

  Organic peanut butter

  Oven-baked cheese bites

  Persian cucumbers

  Pork belly

  Psyllium husks

  Raw almond butter

  Riced cauliflower, frozen and fresh

  Sesame oil

  Spaghetti squash

  Sparkling water

  Spices—21 seasoning salute, everyday seasoning, everything bagel seasoning, garlic salt grinder, onion salt, pink Himalayan salt, seasoning salt

  Tomatoes

  Unsweetened cocoa powder

  Unsweetened coconut flakes

  ONLINE

  There are also some things that I order online. I always cross-check prices and usually find the best deals on Amazon and Netrition. When I can’t get to the stores listed above, I buy shelf-stable pantry items online.

  My favorite kitchen tools

  I love kitchen gadgets and small appliances. This section lists my favorite and most-used items. This list assumes that your kitchen is already equipped with the basics: a set of pots and pans, some baking dishes, mixing bowls, wooden spoons, cutting boards, and so on. Some of the tools listed here are necessary (or extremely helpful) for making many of the recipes in this book, and others are just nice to have.

  Cast-iron skillet—There’s nothing like a well-seasoned cast-iron skillet. Seasoned cast iron has a coating of oil that protects it from rust and creates a nonstick cooking surface. These pans are durable; if you take good care of them, they can last a lifetime and be passed down for generations to come. They hold up to high heat and distribute heat evenly, which makes them ideal for searing meats, frying, and roasting. I like how cast iron easily goes from stovetop to oven. I most frequently use my 12-inch and 10-inch cast-iron skillets. Never put them in the dishwasher. Hand wash with hot water and a stiff bristle brush and a pan scraper if needed. Towel dry immediately and then apply a light layer of your preferred cooking oil. Store in a dry place.

  Enameled Dutch oven, 6-quart—Another kitchen investment that’s made to last. An enameled Dutch oven is perfect for soups and stews, as well as for deep-frying, simmering, and braising. It keeps food at a consistent temperature for even cooking and is easy to clean. Depending on the brand you choose, these pots can be quite expensive, but Lodge makes a budget-priced Dutch oven that’s nice quality.

  Slow cooker—A lot of people love their slow cookers because of their ease of use. Another thing I like about the slow cooker is how it brings out the flavor in foods and helps tenderize less-expensive cuts of meat.

  Waffle maker—You can use this handy little appliance to make the low-carb waffles on here. You don’t need to buy an expensive one; I paid around $20 for my waffle maker. Remember to spray it with oil before each use to ensure that the waffles don’t stick.

  Blender, immersion and countertop—My immersion blender (aka stick blender) is one of my most beloved kitchen tools. I use it for just about everything that needs blending. My favorite use is for milkshakes and smoothies. With an immersion blender, it’s easy to blend your drink right in the cup. I also use my immersion blender to blend soups right in the pot. Not having to transfer hot soup to a countertop blender saves you a lot of time and hassle. The best part of an immersion blender is the easy cleanup. The end pops off and can be put in the dishwasher. There’s hardly a need for a full-size countertop blender, although I like those, too, for larger jobs such as making smoothies and shakes for more than one person.

  Food processor—Not a must-have appliance, but a food processor is versatile and sure does make some kitchen prep tasks easier! A food processor is great if you do a lot of chopping, shredding, and slicing. A great use is making your own nut butters. You can also use it for purees and sauces.

  Hand mixer—An electric hand mixer is inexpensive and easy to clean. You can put the attachments in the dishwasher. I use my hand mixer for smaller jobs that don’t require a stand mixer.

  Stand mixer—This was my first costly small kitchen appliance purchase. I considered it an investment, and it has paid off; my KitchenAid stand mixer has lasted over twelve years so far. It’s not a necessary item, but it’s so nice to have for larger jobs and when you want to mix ingredients hands-free. The possibilities for its uses are endless, and there are so many attachments you can add. I like to use my stand mixer with the dough hook attachment to quickly combine the ingredients for meatloaf and sausage. Any recipe in this book that calls for a hand mixer can be made using a stand mixer instead.

  Baking sheets (aka cookie sheets)—I use these to bake drop biscuits and shortcakes. My baking sheets are 21 by 15 inches.

  Bundt pan, 12-cup—I love Bundt pans and own three of them. Of course, Bundt pans are great for cakes, but they have other uses, too. I use mine for meatloaf and pull-apart keto breads and as a mold to make an ice ring for punch.

  Loaf pan, 9 by 5-inch—A loaf pan can be used for breads as well as for savory recipes such as meatloaf.

  Muffin pan, 12-cup—Standard-size muffin pans are great to have for making muffins, of course, as well as my Bacon Cheeseburger Mini Meatloaves (see here). For many recipes, individual silicone muffin cups can be used in place of a muffin pan, if desired.

  Parchment paper—I use parchment paper in many of my recipes. Parchment paper tops the list of my favorite kitchen items because it makes cleanup so easy; nothing sticks to it! I love to cook but dislike scrubbing pans. Don’t confuse it with wax paper. If you don’t have parchment paper, no worries—in most cases you can grease the pan or use foil or a silicone baking mat instead.

  Sheet pans (aka rimmed baking sheets)—I use these almost every day for sheet pan dinners, roasted vegetables, pizza, and so much more. They’re inexpensive, too; I’ve even purchased old high-quality sheet pans at thrift stores. I use a standard-size sheet pan, 18 by 13 inches.

  Springform pan, 9-inch and/or 10-inch—This type of bakeware features sides that can be removed from the base. The most common use is for cheesecake.

  Silicone baking cups, silicone candy mold, silicone mat—Silicone is nice to own because nothing sticks to it, and unlike parchment paper, it is reusable, making it more cost-effective over time. A silicone candy mold comes in handy when making the Dark Chocolate Coconut F
at Bombs on here, though 1-inch foil candy liners can also be used.

  Candy thermometer—I use this inexpensive tool for deep-frying and for the Southern Boiled Custard recipe on here.

  Kitchen shears—I love a good pair of kitchen shears. They’re great for opening food packages and snipping herbs. You can even use them to cut up bacon. Raw bacon is greasy and can be a bit slippery to work with when chopping it for a recipe. Kitchen shears make the task much easier.

  Knives—You don’t have to spend hundreds of dollars on kitchen knives. Some people might argue that point, but I’ve never owned expensive knives, and I have managed quite well. I don’t buy the cheapest knives; I buy a few moderately priced knives and take good care of them. Just keep them sharpened and do not put them in the dishwasher, which will dull them.

  Mesh skimmer—This inexpensive little tool makes it easier and safer to remove foods from hot oil when deep-frying.

  NICE-TO-HAVE GADGETS

  Food scale—This is another item that you don’t absolutely have to have, but a scale comes in handy when you need an exact weight for accuracy. Scales are especially useful for people who like to track their foods closely. A scale doesn’t take up much space and can be inexpensive. There are some nice food scales online for as little as $10.

  Frother—I love having a handheld battery-operated frother to mix cream into coffee. You can also use it to blend powders and oils into any drink. It’s not strong enough to thoroughly whip a bulletproof coffee, but it’s perfect for small jobs. I’ve seen frothers for as little as $3.

  Instant Pot—The Instant Pot is fairly new on the scene, but the pressure cooker concept isn’t new. This isn’t your grandma’s pressure cooker, however. I love how fast and easy it is to use. Don’t be intimidated by the Instant Pot—it’s completely safe to use. My favorite thing to cook in my Instant Pot is hard-boiled eggs. They are effortless, and the shells slide right off! The Instant Pot also has a slow cooker function if you don’t have the budget or the storage space for two separate appliances.

  Spiral slicer—This tool makes zucchini and other vegetable noodles. These slicers can be purchased at most stores and in a wide range of prices. I bought mine at a discount store for less than $10, and it works wonderfully.

  Practical Keto Tips

  Low-carb swaps

  There are many delicious low-carb food swaps that will make it easier for you to stick to your ketogenic lifestyle. Here are the swaps that I’ve found to be the most useful:

  Keto on a budget

  Keto is expensive, right? It doesn’t have to be. You can absolutely follow a ketogenic lifestyle on a budget; you just need a plan!

  When I first started eating keto, I paid no mind to the quality of the food I was eating. I just wanted to make sure it was low-carb and that I got results. Over time, I’ve learned a lot, and now I make better food choices whenever I can. I’ve found that when I eat more high-quality whole foods, I feel better.

  As far as costs go, do the best you can wherever you can. I would hate for someone not to make any changes just because of the cost. If you can’t afford grass-fed meats and organic vegetables, make the best choices that work for your budget! Eat as healthily as you can and don’t let price be an excuse to choose unhealthy food. Think about the health issues that often stem from eating poorly. Those will cost you money in the long run. Eating well is a long-term investment in your health!

  Here are some useful tips for your food budget:

  • Clip coupons and research sale circulars each week.

  • Make a list before you go shopping, and stick to your list. I am guilty of not doing this from time to time, but when I do, I spend a lot less money. Following a list also helps prevent waste because you buy only what you need.

  • Stock up! When your favorite meats are on sale, buy extras and freeze them. We have a chest freezer in the garage for storing meats. The same goes for other foods that can be stored for a longer time: find them at low prices and stock up.

  • Buy frozen vegetables. Some vegetables are best eaten fresh, but many are wonderful purchased frozen. I frequently buy frozen broccoli and cauliflower, for example.

  • Buy in bulk if you can get a membership to a wholesale club such as Costco or Sam’s Club. If you shop there often like I do, the membership pays for itself. I make a trip to Costco at least once a month. There, I get the best deals on bulk almond flour, avocado oil, and nuts. You can find my full Costco shopping list on here.

  • Shop online. I find great deals online, and I cross-check prices on several websites before purchasing an item. Amazon and Netrition are two of my go-to sources.

  • Join a local food co-op to save money on freshly grown produce and buy food from bulk bins, allowing you to purchase just the amount you need.

  • Plant your own garden. If space is a factor, consider a small container garden on your patio.

  • Plan meals and batch cook. I like to double or triple recipes to have leftovers for the week. Some meals are good for freezing, too. See here for ideas.

  • Find other ways to cut back to allow room in your budget for better-quality meats and vegetables. An example would be buying less coffee from a coffee shop and making your own coffee drinks instead. Another would be eating out less often on workdays and packing your lunch instead.

  Special-occasion keto

  Celebrations and special occasions are the reason some people (myself included) have been known to, as they say, fall off the wagon. Some call it a “cheat meal,” but I don’t like that phrase because it implies that you’re doing something wrong. I prefer to call it “going off plan for a meal” or something like that. Whether or not to go off plan is a personal decision, so I’ll leave that to you, with no judgment. For me, it can be a slippery slope, and I’ve learned that the hard way. You have to know yourself, your history, and your patterns. I believe there’s a difference between thoughtfully deciding to have an off-plan meal and indulging in a spur-of-the-moment “cheat.” It’s the difference between being in control and being out of control.

  Using every holiday and gathering you are invited to as an excuse to go off plan makes it impossible to be consistent. There’s always something to celebrate! Over time, I’ve learned that for me, it’s easier to stay on plan. There are ways to do that and not feel deprived. There’s not a lot you can do about a function where you have no control over the food, but you can control how you react. Focus on the atmosphere and the people you care about and be in the moment!

  Here are some other tips for special occasions:

  • Plan ahead. There’s nothing worse than feeling deprived; this is what you want to avoid.

  • Offer to host the gathering. Serving as host gives you control over the food. And many of the recipes in this book would please anyone, no matter what their eating style!

  • Eat a healthy snack before you go. Don’t go to an event starving.

  • Stay hydrated by drinking plenty of water.

  • Ask if you can bring a dish that you can eat. If you can’t, you may be able to pack a snack in your bag. I’ve done this lots of times!

  • Decide what you are going to do before you get there. Going off plan is an individual choice; do what you know will make you feel good in the long run. Set limits for yourself so that you do not overindulge. If you don’t think you have the self-control to do so, then it is probably wiser not to go off plan.

  • Get right back to your routine as soon as possible. If you do go off keto, whether you intended to or not, don’t dwell on it or beat yourself up! Keep moving forward.

  A WORD ABOUT DESSERT

  There are a lot of wonderful keto desserts in this book, but if you are new to keto, it can be helpful to cut out treats temporarily—yes, even keto desserts. In my experience, the longer you go without triggering your brain to anticipate sweets, the more likely your cravings for sweets will diminish. Then you can start incorporating a few on-plan treats. This approach is especially helpful if you
find that you are addicted to sugar. You’ll be surprised at how little it takes to satisfy you after cutting out sugar for a few weeks. I’ve done this myself, and it has helped me tremendously. Now I can eat a small portion of dessert and feel satisfied—I no longer feel out of control when it comes to sweets. Of course, this is just a suggestion. Make an informed decision about dessert based on knowing yourself and your tendencies.

  Keeping it keto at restaurants

  We used to eat out a lot. We ate huge meals, always ordering an appetizer, salad, main dish, and sometimes dessert, even if we were too full! We still enjoy dining out, but these days I prefer making my own food at home. That way, I have more control over what goes into it. I can make a wide variety of keto-friendly dishes that we can’t get at a restaurant, and the homemade versions are more satisfying.