The Big 15 Ketogenic Diet Cookbook – Review

In her introduction to The Big 15 Ketogenic Diet CookbookThe Big 15 Ketogenic Diet Cookbook - Review15 Fundamental Ingredients, 150 Keto Diet Recipes, 300 Low-Carb and High-Fat Variations, author Meghan Flynn Peterson explains how she had been on a Paleo diet for the last five years. Although this originally worked for her, she found herself slipping. Noticing the successful results of a relative’s Ketogenic Diet had her thinking about food and nutrition in a new way.

While there are many similarities between the Paleo and Keto Diet, the Keto Diet is so much more precise and scientific. And while it may seem restrictive, you get to choose how your intake is distributed.

The second part of the introduction is entitled “Low-Carb, High-Fat, All Natural”, which describes the basics of the Ketogenic Diet. Included are a list of foods that you can enjoy at will and those that you should limit or even avoid. It also explains the reasons behind these choices.

Recipe categories include:

  • Eggs
  • Bacon
  • Avocado
  • Dairy
  • Nuts
  • Chicken
  • Beef
  • Pork
  • Fish
  • Shellfish
  • Cabbage
  • Cauliflower
  • Broccoli
  • Spinach
  • Zucchini

As you can see the recipe categories are all dedicated to specific ingredients rather than the type of dish. Each recipe begins with an introduction explaining the benefits of the recipe or details about its preparation.

Yield, Prep Time and Cook Times are included in each of the recipes along with icons which indicate if the recipe takes either “30 Minutes or Less”, is “Gluten-Free”, “Dairy Free”, or “Nut Free”.

The Nutrient Information for each of the recipes is detailed including Calories, Total Carbs (by grams), Net Carbs (by grams and percentage of daily intake), Total Fat (by grams and percentage of daily intake), Protein (by grams and percentage of daily intake), Fiber, and Sugar.

Many of the recipes use only a few ingredients and are simple and straightforward. The directions are all very easy to follow as well. I like that many of the recipes also include variations, so you can switch it up a bit.

Very few of the recipes have a picture but those that do are lovely and full-page. Where appropriate, some of the recipes include references to other recipes which make an excellent accompaniment.

Throughout the recipes are a number of tips on allergy avoidance, substituting other ingredients, and tips on making the best use of your time. For instance, make-ahead tips or make in less time tip.

An Excellent Resource

Overall I found that with the ease of the recipes, the detailed information available about the Ketogenic Diet, and the nutritional value of each recipe, this makes an excellent resource. This book would be especially helpful for someone who is new or fairly new to the Ketogenic Diet. Or just for somebody who is looking for some new Keto recipe ideas.

I really liked that there were not one, not two, but three indexes at the end of the book. There is one Index By Recipe Name, one by Ingredient and one by Meal. If you have ever tried to find a recipe without an index, you will appreciate how handy the cross-referencing is!

For the included recipe I have chosen the Low-Carb Granola Bars which look absolutely luscious and really easy. I think that even somebody who is not on a Ketogenic Diet or looking to lose weight would enjoy this bar.

Reviewed for RecipesNow! Reviews And Recipes Magazine in response to a complimentary copy of the book provided by the publisher in hopes of an honest review.

The Big 15 Ketogenic Diet Cookbook - Review
The Big 15 Ketogenic Diet Cookbook - Review

Low-Carb Granola Bars

Finding keto friendly snacks to take with you on the go can be a challenge. I would say that the ultimate keto snack is a hard boiled egg, but these low carb granola bars are a little more of a treat, so you can mix it up every now and then.


  • 30 minutes or less
  • Dairy free
  • Gluten-free
The Big 15 Ketogenic Diet Cookbook - Review
The Big 15 Ketogenic Diet Cookbook - Review

Low-Carb Granola Bars

Finding keto friendly snacks to take with you on the go can be a challenge. I would say that the ultimate keto snack is a hard boiled egg, but these low carb granola bars are a little more of a treat, so you can mix it up every now and then.


  • 30 minutes or less
  • Dairy free
  • Gluten-free
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Makes Bars
Units
Prep Time 10Minutes
Cook Time 15-20Minutes
Ingredients
Makes Bars
Units
Prep Time 10Minutes
Cook Time 15-20Minutes
Ingredients
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Rating: 0
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Instructions
  1. Preheat the oven to 350°F
  2. In a food processor and pulse together the almonds and macadamia nuts for 1 to 2 minutes until roughly chopped. (You want them pretty fine but not turning into nut butter.) Transfer them to a large bowl.
  3. Stir in the coconut, egg, coconut oil, peanut butter, chocolate chips, vanilla, cinnamon, and salt. Transfer the mixture to an 8-9” baking dish and gently press into an even layer. Bake for 15 to 20 minutes or until golden brown. Cool and cut into 12 bars. Refrigerate in an airtight container for up to two weeks. The Big 15 Ketogenic Diet Cookbook - Review
Notes

Per serving (1 bar): Calories: 588; Total Carbs: 6g; Net Carbs: 5g, 5%; Total Fat: 58g, 87%; Protein: 11g, 8%; Fiber: 1g; Sugar: 5g

Variation 1

Low-Carb Chocolate Granola Bars

Add 2 tablespoons unsweetened cocoa powder to the bar mix.

Calories: 271; Total Carbs: 10g; Net Carbs: 6g, 13%; Total Fat: 25g, 84%; Protein: 5g, 3%; Fiber: 4g; Sugar: 3g

Variation 2

Low-Carb Raspberry Granola Bars

If you have room for extra carbs and want to add some fruit, stir in 1/2 cup chopped fresh raspberries.

Calories: 272; Total Carbs: 10g; Net Carbs: 6g, 13%; Total Fat: 25g, 84%; Protein: 5g, 3%; Fiber: 4g; Sugar: 5g

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