The Keto Reset Diet Cookbook is here! Well, almost here, but my team and I are excited to release it to the world—and especially to you, the readers of Mark’s Daily Apple. In fact, I decided to do a sneak peek today just so you’ll be the first to know.
When I published my New York Times bestseller The Keto Reset Diet in October, 2017, keto was already hot among forward-thinking folks in the health, fitness, and longevity spheres, and it was catching on in the general population as well. Over the past year, its popularity has only continued to skyrocket. While I’ve personally enjoyed watching the tide of people rejecting carbohydrate dependency eating patterns and embracing a new scope of Primal/paleo/low-carb eating strategies, I also recognize the pitfalls within the potential….
On the one hand, the keto fervor has spurred people to question conventional nutrition advice, probably more than I’ve ever witnessed in my more-than-a-decade of conventional wisdom busting. That’s a good thing! On the other hand, as I’ve written before, the explosive growth has led to rampant hype, misinterpretation, and criticism. Even devoted keto enthusiasts have tweaked the foundational message to make keto a fat fest. A friend related to me recently how she’d attended a luncheon where one guest whipped out a stick of butter and set about applying pat after pat to her meal. You see, she was doing the keto diet!
I wrote The Keto Reset Diet as a countermeasure to the nutrient-poor, scientifically questionable, hacky versions of keto. I wanted to advance a version of keto that emphasizes the consumption of colorful, nutritious foods, including ample (but sensible) added fats when called for. I also wanted to put in a plug for fasting, eating in a compressed time window, and engaging in supportive behaviors like getting sufficient sleep and managing stress. In other words, the Primal interpretation and application of a ketogenic diet.
With this book project, I’d like to make another plug for enjoying the heck out of every single bite of food that you eat. This is pretty much my mission statement for my PRIMAL KITCHEN® product line—to enhance meals with healthy and deliciously flavored condiments—and it’s how I live my own life each day. Unfortunately, I’ve seen many keto enthusiasts resort to a somber, strict approach where bland meals are the norm to simplify counting and micromanaging macros. After all, if they keep their meals totally austere, they don’t have to stress about pesky carbs sneaking in and kicking them out of ketosis.
If you’ve read The Keto Reset Diet or taken the Keto Reset Online Mastery Course, you know that I don’t endorse any amount of struggling or suffering when eating a keto profile, just as I reject them in the context of a Primal diet. You probably also know that I refuse to eat anything that doesn’t bring me genuine pleasure. I want the same for you. That’s why I’m doing the work with you—helping you to eat colorful, flavorful, interesting food and stay within your ketogenic macros. This cookbook is part of that mission. Check out the video intro, and see what I mean.
The Keto Reset Diet Cookbook contains 150 keto-friendly and totally Primal-approved recipes. My co-author, Lindsay Taylor, Ph.D. and I have put together a collection that is sure to please every palate. (Yes, even your kids’—can you say Green Eggs and Ham?) We’re offering everything from quick-and-easy convenience foods (Handheld Chef Salad or Smoked Salmon Stacks) to recipes for nights when you feel like making something a little more special (Crab-stuffed Fish Pinwheels or Lamb Roast with Mint Chimichurri), and even some delectable desserts like the heavenly Dark Chocolate Pudding. Throwing a dinner party and want some keto-friendly fare that all your guests will love? We’ve got you covered! How about Bacon Party Mix, Roast Beef Bites with Horseradish Sauce, and Harissa Almond Dip?
In addition to the fabulous recipes, The Keto Reset Cookbook contains a plethora of educational content to explain the whats, whys, and hows of keto. Let’s just say, hypothetically, you give out copies of this cookbook as holiday gifts to your keto-curious friends and family. In addition to being inspired by the mouthwatering recipes, they’ll gain a good understanding of how to go keto the right way—laying the groundwork of ditching carb dependency and becoming somewhat fat-adapted before attempting a distinct keto phase, and steering clear of the flawed practices such as stuffing one’s face with fat in the name of making ketones.
The fact is, I recognize that a cookbook can be a less intimidating way to enter the keto scene. With The Keto Reset Diet Cookbook, not only will you get the basic guidelines you need to do it right, you’ll have an awesome collection of recipes to keep things lively and creative. Here are two of my favorites….
- 1/2 cup avocado oil mayo
- 2 Tablespoons Dijon mustard (whole-grain recommended)
- 1/2 teaspoon prepared horseradish
- 1/2 teaspoon Cajun Seasoning
- 1/2 teaspoon sweet paprika
- 1/4 teaspoon garlic powder
- 1/8 teaspoon cayenne pepper (optional)
- 1 teaspoon fresh lemon juice
- 1 pound lump crabmeat
- 1 stalk celery with leaves, finely chopped
- 2 scallions, finely chopped
- 8 cups arugula
- 2 avocados, sliced
- 1 lemon, cut into wedges
In a bowl, combine the mayo, mustard, horseradish, Cajun seasoning, paprika, garlic powder, cayenne, and lemon juice. Add the crabmeat, celery, and scallions. Stir well to combine.
(Optional: Refrigerate the salad to chill.)
To serve, place 2 cups arugula on each salad plate. Arrange 1/2 sliced avocado on top. Scoop one-quarter of the salad mixture on top of the avocado. Serve with a lemon wedge.
Nutritional Information (per serving):
Calories: 293; Carbohydrate: 10 grams; Fat: 26 grams; Protein: 9 grams
- ½ cup Homemade Pumpkin Puree (page 245) or unsweetened canned
- 1 small bunch curly kale (green or red), ribs and leaves separated
- 1 Tablespoon extra-virgin olive oil
- 1 teaspoon fresh lemon juice
- ½ teaspoon kosher salt
- 1 small bunch Swiss chard, ribs and leaves separated
- 4 Tablespoons keto-friendly dressing of choice
- ¼ teaspoon Pumpkin Pie Spice Blend (page 254)
- 2 Tablespoons coconut oil
- ½ cup crumbled goat cheese
- 3 Tablespoons pumpkin seeds or sunflower seeds
- ½ cup raspberries or blackberries (optional)
If you are using homemade pumpkin puree, line a sieve with a clean kitchen towel and place it over a bowl. Scoop the pumpkin puree into the towel and set aside. You can skip this step if you are using canned pumpkin, or if your homemade pumpkin is not too watery.
Tear or cut the kale leaves into roughly bite-size pieces and place them in a large bowl. Add the olive oil, lemon juice, and ¼ teaspoon of the salt. Use your hands to knead (massage) the kale for about 2 minutes, until the volume has reduced by half.
Chop the Swiss chard leaves into small pieces and mix it into the kale. Pour in 2 tablespoons of the dressing and stir well. Set aside.
Place the pumpkin in a small bowl. Stir in the pumpkin pie spice and remaining ¼ teaspoon salt. In a skillet, heat the coconut oil over medium heat for 2 minutes. When it is hot, carefully drop rounded teaspoons of the pumpkin mixture into the oil (watch for splatter) and press down to flatten slightly. Work in batches to avoid crowding the pan. Cook until browned on the first side, about 2 minutes. Flip and cook 2 minutes on the second side. Remove the pumpkin “croutons” to a plate and repeat until you have used all the pumpkin mixture. Add more oil if the pan gets too dry.
Dice the chard and kale ribs. Add them to the skillet and stir-fry for about 4 minutes. Mix them into the salad.
Transfer the kale and chard mixture to a serving bowl. Crumble the goat cheese over the top, then sprinkle on the pumpkin seeds. Arrange the berries (if using) and the pumpkin “croutons” on top. Drizzle with the remaining 2 tablespoons dressing. Serve immediately.
Nutritional Information (per serving):
Calories: 396; Carbohydrate: 13 grams; Fat: 33 grams; Protein: 14 grams
I know that members of our Primal community at Mark’s Daily Apple and in the Keto Reset Facebook Group have come to expect delicious recipes from the MDA and Primal Kitchen teams, and I’m confident this cookbook won’t disappoint. I’m so excited for you to see it, I’m offering a bonus deal you won’t want to miss!
Pre-order your copy of The Keto Reset Diet Cookbook from your favorite retailer, and simply submit your receipt (on the The Keto Reset Cookbook webpage—under “Claim Your Bonus Items”) to receive access to these four gifts:
Folks, I’m thrilled to announce this cookbook here on Mark’s Daily Apple where the entire Primal journey began. Speaking of which…if you consider yourself Primal but haven’t felt moved to go keto, no matter. I think you’ll enjoy these recipes just as much as any keto diehard. Every recipe is 100% Primal and Grok-approved. (And on that note, look for more thoughts on the Primal-Keto connection in tomorrow’s feature.)
For now, thank you, everyone, for your support over the years and for being here today. I can’t wait to hear what you think of The Keto Reset Diet Cookbook.