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Disclaimer and Copyright
All information provided within this eBook is for informational purposes only and is not to be taken
as medical advice or instruction. Please consult your physician or a qualified health professional on
any matters regarding your health and wellbeing or on any opinions expressed within this eBook. The
information provided in this eBook is believed to be accurate based on the best knowledge of the
author. However, you as the reader must be responsible for consulting with your own health
professional on matters raised within. I, the author of Keto for the Novice Cook, will not accept any
responsibility for the actions or consequential results of any action taken by any reader. Some of the
suggestions discussed in this eBook may be contraindicated with other medical conditions or indeed
medication, so speak with your health professional before beginning any diet.
While the ketogenic diet is accepted as a medical intervention for epilepsy, its use as a metabolic
therapy for cancer is experimental at this stage. There is no guarantee that it will improve your health.
Since every person is unique, I cannot guarantee any specific result with this book. Everybody reacts
differently to nutritional and supplemental changes in their life because of health history, dietary
history, genetic predispositions and emotional factors. The goal of this book is to encourage you to
become knowledgeable about your options and bring your health to the optimum level that is unique
to you.
No part of this publication shall be reproduced, transmitted or sold, in whole or in part in any form,
without the prior written consent of the author. You may print a single copy for your personal, non-
commercial use.
Please be mindful of copyright. Keto for the Novice Cook is intellectual property that is protected by
copyright law. It may not be republished or distributed, either for financial gain or not, without
written permission of the author, Patricia Daly.
Copyright Patricia Daly, 2016. All Rights Reserved.
Chapter 1: Introduction Keto for the Novice Cook : Patricia Daly
Chapter 1 : Introduction
Welcome and thanks for purchasing my book! My name is Patricia Daly and I’m a qualified
nutritional therapist and author based in Dublin, Ireland. I specialise in integrative cancer care
and I’m delighted that you are interested in a topic that I’m very passionate about- the ketogenic
diet for cancer.
You might have seen that I’ve already written 3 eBooks: 2 contain detailed meal plans for cancer
patients and one is focused on endurance athletes. My online courses for both beginners and
practitioners on www.ketoforyou.com have also helped many people gain clarity about the safety,
limitations and correct implementation of a ketogenic lifestyle. In April 2016, I also published my first
print book with my co-author Domini Kemp. It’s called “The Ketogenic Kitchen” and it hit the
bestseller lists here in Ireland shortly after it came out.
The main goal of my books is to help people with the implementation of a strict ketogenic diet for
therapeutic purposes. A ketogenic diet that is so carbohydrate restricted needs close monitoring
by a health professional and proper guidance, at least in the initial stages. Many people are put off
trying it because it involves a radical change in eating habits and it can be daunting initially. I’ve met
many patients who were motivated to embark on the ketogenic journey. But they were so confused
that they ended up eating almost nothing for too long, which obviously can’t be the solution. I want to
put the theory of a ketogenic diet outlined by some brilliant minds into practice and prove that it can
be a healthy, nutritious, anti-inflammatory and, most importantly, enjoyable lifestyle.
Most importantly, I’d like to make the information available and affordable for anybody who wants to
embark on this journey.
This eBook here is different to my previous ones. With every book and the feedback it brings from
people from all over the world, I learn a bit more about the difficulties in implementing the ketogenic
diet and the challenges people face. So far, my focus has always been on meal plans, especially those
that are easy to make with a family in tow.
But I’ve had more and more requests to create a resource for people who aren’t into cooking
“fancy stuff”. There might be various reasons preventing you from cooking anything but really
simple meals:
Chapter 1: Introduction Keto for the Novice Cook : Patricia Daly
You’ve never learned cooking anything but really simple things
You simply don’t like it and prefer spending your time otherwise
You’re too tired because you’re going through treatment
You’ve just been diagnosed with a chronic illness, e.g., cancer, and you’re too
overwhelmed to learn another new skill
With this eBook, I’d like to show that following a ketogenic lifestyle can be incredibly simple and
time efficient. Many people are put off starting a ketogenic or low carb diet because they lack the
food knowledge required to “do things properly”. The pictures in this eBook will give you lots of
knowledge in a very short period. Not only will you learn what all the different foods- that you
probably haven’t heard of before- look like. You will also see at a glance how much you can add to
the frying pan or straight to the plate to maintain your ideal ketogenic ratio (meaning the “correct”
amount of fat, protein and carbohydrates). In no time will you be able to create your own simple
meals without having to learn sophisticated cooking skills.
While I do my best in this book to give advice on how to use food, create recipes and meal plans
tailored to your needs, it is still very important that you follow the instructions of your doctor
and ideally also a qualified nutrition professional. They can tailor a protocol to your needs
and advise you on other lifestyle changes that can be beneficial for you while following a ketogenic
diet.
What I give in this book are guidelines and ideas and not instructions and it remains up to you
to change them according to your medical condition, your individual needs, social situation (how
much support from family/friends), potential side effects from treatments, possible food sensitivities
or food preferences.
Chapter 2: Tips for using this Book Keto for the Novice Cook : Patricia Daly
Chapter 2 : Tips for using this Book
1. If you’re following the ketogenic diet for therapeutic purposes, get help from a
qualified professional who can do the initial tests and then tailor a programme for
you while monitoring your progress.
2. Whatever support you get- one thing nobody can do for you is learn about food.
You might get meal plans from your dietician or be instructed to cook certain meals.
Unless you have your keto meals tailored to your needs delivered to your home on a
daily basis, you will have to start learning and cooking. Take this book to the
supermarket, learn about the various foods discussed and find where you can buy
them.
3. While there are no specific skills or equipment required to use this book, I’d expect
you to know a few basic things. How to fry meat or egg in a frying pan, for
instance. Or also how to use your oven because there’s nothing simpler than
throwing some vegetables and a leg of duck into the oven and read a book while it’s
cooking!
4. Also, there are a few pieces of kitchen equipment that I’d like you to consider
buying. They will save you so much time that soon you won’t know how you actually
lived without them:
If I had to choose one tool in my kitchen, it would be my blender (food
processor). It helps me make salad dressings, pesto, chia puddings, chop
vegetables, grind nuts, make smoothies or pates. The applications are endless
and if you have a look at my recipes, many of them say: “Put all ingredients in
the food processor, blend and store in the fridge”.
A set of good knives. Blunt ones can be so irritating and really put me off
cooking!
A good frying pan. It’ll make all the difference.
Chapter 2: Tips for using this Book Keto for the Novice Cook : Patricia Daly
Silicone ice cube and muffin trays to make fat bombs or also other easy
baking goods.
I hate to break it to you, but you still need a set of good quality food
weighing scales. Although the pictures will be a great help, it’s still
necessary to weigh certain foods- for the fat choices, for instance. At least until
you get the hang of it!
5. Here are a few simple tips that can make your life in the kitchen a lot easier within a
very short period. I suggest you learn some easy techniques that can be learned with
the help of a few videos:
Basic knife skills: This is a really important video for any beginner to watch-
not only for safety reasons, but it will also make cooking so much more
enjoyable when mastering these skills http://bit.ly/1IMRXOb
How to use a slow cooker: This comes in really handy when I’m short of
time, to make bone broth or also to make chicken super tender. This video is
for teaching purposes only. The meal would be way too carbohydrate-rich with
all the root vegetables. It’s a great family dish, though, and I just steam some
non-starchy vegetables by the side for myself and only have a small amount of
root veg http://bit.ly/1GOIbq3
How to cook vegetables: Here are 4 different ways, one also using a pressure
cooker. My preferred way of cooking vegetables is by steaming them. The only
thing I’d say is that I prefer roasting my vegetables on parchment paper or just
in a glass baking dish instead of using tin foil! http://bit.ly/1Eg46Vg
How to use a pressure cooker: This can be another really handy tool for
super busy people and families. Pressure cooking reduces cooking time
tremendously and it has been shown to preserve nutrients well, too. I’ve used
one for a good while and find it handy for stews if I forget to put them into the
slow cooker, for instance! It makes lovely soft stew in 20 minutes and
vegetables cook much quicker, too. You can check out this video that shows
you how to use it- it can be a big daunting initially! http://bit.ly/1EPXqAK
Chapter 3: The Ketogenic Lifestyle Keto for the Novice Cook : Patricia Daly
Chapter 3 : The Ketogenic Lifestyle
Lately, the ketogenic diet has received a lot more attention from scientists, researchers and media
than in previous years. It's almost as if this dietary approach is going through a renaissance! And
rightly so: The are many potential applications of a ketogenic diet for chronic degenerative diseases
like epilepsy, cardiovascular disease, diabetes, obesity and neurological conditions like Alzheimer's or
Parkinson's.
Given my story and health history, I’m very interested in the use of a ketogenic lifestyle for cancer
patients. I actually don’t like the word “diet” too much because there are so many other ways to help
enhance the effects of this way of eating. Think exercise, stress management, sleep and sun
exposure, toxins or other environmental impacts.
What is a Ketogenic Diet?
Ketogenic diets have been effective for seizure control in epileptic children for almost a century. From
the 1960s onwards they have been widely recognized as one of the most common methods for
treatment of obesity-related disorders. Researchers are investigating the ketogenic diet as a
cancer therapy mainly because cancer cells rely primarily on glucose to fuel their metabolism. This
characteristic is the basis for tumour imaging (PET/CT scans): Before a scan, the patient receives
an intravenous injection of radioactive glucose. Because most cancer cells are highly metabolic and
rapidly synthesise the glucose, oncologists can effectively pinpoint the source of cancer and detect
whether the tumour cells are isolated to one specific area or have spread to other organs.
In simple terms, a ketogenic diet trains your body to burn fat instead of glucose. Most people use
glucose (or in other words sugar) as their main source of energy, especially those who follow the
traditional food pyramid. The cornerstone of a ketogenic diet for cancer patients involves severe
restriction of carbohydrates (2-4% of total calorie intake) to minimise the effect on blood
glucose. Carbohydrates are replaced with high amounts of fats (75-85% of total calorie intake) in
the form of coconut oils, avocados and oily fish as examples and adequate intake of protein (12-
20% of total calorie intake). Excessive protein consumption can also result in elevated blood glucose
levels through a process called gluconeogenesis. A ketogenic diet causes the body to enter a state
Chapter 3: The Ketogenic Lifestyle Keto for the Novice Cook : Patricia Daly
called ketosis, where ketone bodies are produced by the liver as a by-product of fat breakdown when
blood glucose is low.
It has been theorized that tumour cells do not seem to have the metabolic flexibility to use ketones for
energy. A ketogenic diet therefore leads to destabilisation of tumour tissue DNA, possible
reduction of tumour size over time and therefore enhanced survival rates for cancer patients.
There are several potential mechanisms that explain why a ketogenic diet can be added as a type
of dietary intervention in cancer treatment. The following paragraphs outline a few of them:
A ketogenic diet may work simply through limiting available glucose to cancer
cells. This is not a new concept: In the 1920s, German Nobel Prize winner Prof Dr
Otto Warburg demonstrated that cancer cells generate their energy predominantly
by a high rate of glycolysis (the breakdown of sugar). This process (called “Warburg
Effect”) has been confirmed in many studies and has now been accepted as a robust
hallmark of most tumours.
Contrary to our normal cells, data shows that cancer cells are unable to effectively
generate energy from ketone bodies. They heavily rely on glucose. This increased
appetite for glucose could result from the fact that most malignant cells have
deficient or defective mitochondria, the powerhouses of the cell that create
energy. Rapidly growing tumour cells typically have glycolytic rates (the rate at which
glucose is transported into the cells) of up to 200 times higher than those of their
normal tissues of origin.
Due to their faulty mitochondria, cancer cells also depend on glucose to fix
free radical damage. Much like our normal cells, cancer cells are under constant
attack of free radicals. Since their mitochondria do not function properly, they rely on
even more uptake of glucose to counter free radical damage. Limiting this glucose will
inhibit their capacity to repair damaged cells. This may also be one of the reasons why
restricting glucose through a ketogenic diet may enhance the effects of
radio- and chemotherapy.
A recent study in advanced cancer patients tested the hypothesis that a carbohydrate-
restricted diet will slow cancer growth in patients by reducing the secretion and
circulating levels of insulin. Minimising the pathways that lead to cancer growth
or indeed activating those that limit it is another potential mechanism by which a
ketogenic diet can be effective.
Chapter 3: The Ketogenic Lifestyle Keto for the Novice Cook : Patricia Daly
It seems a reasonable possibility that a ketogenic diet could help to reduce the progression of some
types of cancer, although at present the evidence is preliminary. Most of the trials carried out on
the ketogenic diet have been animal studies and case-reports, with a few larger randomized,
controlled trials currently underway.
Micronutrients (vitamins, minerals) and anticancer nutraceuticals (e.g., curcumin, omega-3
fatty acids, green tea polyphenols) are equally important and their content must be addressed when
discussing and evaluating a ketogenic diet. As with any dietary intervention during cancer treatment,
a multidisciplinary approach is vital, i.e. looking for synergistic interactions between different
therapies that may increase the efficacy of treatment.
Overall Health Benefits
In terms of overall health benefits, low carbohydrate and ketogenic diets have been shown to
lower blood glucose and baseline insulin levels
be anti-inflammatory
produce less oxidative stress during exercise
accelerate the use of saturated fat for fuel, allowing a high intake of total fats
(including saturates) without risk
lower blood pressure and decrease risk factors for cardiovascular disease
decrease triglycerides and increase HDL cholesterol
enhance gut and immune function by reducing oxidative stress and inflammation
help brain function (clearer thinking)
reduce risk factors associated with cancer
Chapter 3: The Ketogenic Lifestyle Keto for the Novice Cook : Patricia Daly
Who Should NOT Go Keto?
There are a number of contraindications where a ketogenic diet cannot be implemented (Source:
Kossoff et al (2009) Optimal clinical management of children receiving the ketogenic diet:
recommendations of the International Ketogenic Diet Study Group. Epilepsia. 50(2): 304-17):
Carnitine deficiency (primary)
Carnitine palmitoyltransferase (CPT) I or II deficiency
Carnitine translocase deficiency
b-oxidation defects
Medium-chain acyl dehydrogenase deficiency (MCAD)
Long-chain acyl dehydrogenase deficiency (LCAD)
Short-chain acyl dehydrogenase deficiency (SCAD)
Long-chain 3-hydroxyacyl-CoA deficiency
Medium-chain 3-hydroxyacyl-CoA deficiency
Pyruvate carboxylase deficiency
Porphyria
Caution is also advised with elevated liver enzymes, impaired gut function, history of kidney
stones or renal disease, certain heart conditions, history of pancreatitis or abnormalities in blood
chemistry. If you suspect that any of this might be an issue, please consult a functional medicine
practitioner who can run appropriate tests on you.
Whether you suffer from any health conditions or not, I always recommend having a complete
blood chemistry panel done before starting the diet. This is to make sure there are no underlying
issues (e.g., impaired liver function, kidney or blood cell issues, low levels of Vitamin D, lipid
imbalances, thyroid issues) that might pose a problem while you are on the ketogenic diet.
Please find an experienced nutrition professional who can monitor your progress instead of you
embarking on the journey on your own. Trained professionals will also be able to tell you if a
Chapter 3: The Ketogenic Lifestyle Keto for the Novice Cook : Patricia Daly
ketogenic diet is suitable in your case and how much monitoring you need.
Finally, don’t forget that the ketogenic does not suit everybody. Some people absolutely thrive on
it while others struggle with (fat) digestion, hormone imbalances or other issues. That’s why it’s so
important that you tune into your body, listen to its signs and do functional testing with an
appropriately trained professional.
First Steps To Get Started
If you are a complete newbie to this way of eating, please take the time to inform yourself. The best
thing to do in this case is to “clean up your diet” before you overwhelm yourself with carb counting
and introducing new foods at every single meal. I suggest reducing carbohydrates gradually so that
your system has a chance to adapt and you get plenty of opportunity to get your head around new
foods, cooking methods and shopping lists! However, some people prefer making radical changes and
starting the diet straight away, provided they do not have any underlying health issues (e.g.,
malnutrition, thyroid, cardiovascular problems).
If you’re unsure how to start and need some more guidance, I suggest visiting my websites
www.patriciadaly.com and www.ketoforyou.com for further resources, both free and paid. I have a
video-based “Keto for Beginners” course on beginners.ketoforyou.com, which has proven
invaluable for people wanting to get a concise overview. You can also have a look at my other eBooks,
which give clear steps to get you started. You will learn how to work out your daily
carbohydrate/protein/fat intake, how to monitor progress, how to deal with side effects and how to
make this lifestyle sustainable.
How Strict Do I Have To Be?
We know from the use of the ketogenic diet for epileptic patient that every single bit of food has to be
weighed. That meals have to be exactly calculated and tracked to make sure seizures can be avoided at
all costs.
Some conditions like epilepsy undoubtedly require precise calculations, especially for children. But
I've learned over the years that for other chronic illnesses like cancer, so many other factors play
an equally or sometimes even more important role than diet and exact amounts of carbohydrates.
This is the exact reason I prefer talking about a “ketogenic lifestyle” and not a “ketogenic diet”.
Chapter 3: The Ketogenic Lifestyle Keto for the Novice Cook : Patricia Daly
Blood glucose and ketone levels can also be influenced by food load per meal and meal timing but so
many factors other than diet can have an equally critical influence:
Hormones
Stress on the body and mind
Sleep
Exercise/activities and heart rate variability
Body temperature
Time of day
Medication and supplements
Air quality
Electrolyte status
So, instead of obsessing over every single gram of food eaten, my experience has shown that getting a
good handle on visual quantities can be equally effective. I do encourage you to weigh your
food in the initial stages together with the visual guides I give in this book. Once you’re “keto-
adapted” (which means that your body is predominantly burning fat) and more confident, you can
start “free styling” a bit more while still monitoring your blood glucose and ketone levels.
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures
Introduction
As I already mentioned earlier, the food pictures in this eBook are simply a guideline and don’t
entirely replace weighing your food. This is particularly important to note when you’re following
a ketogenic diet to manage seizures.
But if you’re new to the ketogenic diet and you have very little food knowledge, the pictures in this
guide will give you an excellent starting point. Not only will you see at a glance what food quantities
I’m talking about. Most importantly, you will learn about foods you’ve probably not even heard about
and how to best use them. This won’t just help you start a ketogenic diet, but chances are you will
dramatically improve variety of your diet and increase nutrient density.
You will see that I’ve created different categories of foods. Note that this is not an exhaustive list
and that there are other ingredients and foods that you can use on a ketogenic diet that I haven’t
captured here. Among those are, for instance, any processed foods (i.e. coming out of a package) that
are labelled and that therefore help work out the macro (protein, fat, carb) content. Other foods you
obviously won’t find are grains and pulses (legumes), milk, sugar-laden sauces or dressings and
any artificially sweetened products. If you need a food list and what foods I recommend excluding,
you can visit my website www.patriciadaly.com.
The different categories in this book that will help you create your menus are:
Vegetables
Fruit
Nuts and Seeds
Protein Choices
Mixed (Protein and Fat) Choices
Fat Choices
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Recently, a debate has started whether low carb dieters should count total or net carbs, especially
on a ketogenic diet. Some people seem to struggle going into ketosis on a net carb diet.
Net Carbs = Total Carbs - Fibre
The effects of fibre on blood sugar and metabolism are still being researched. Up to date, it seems that
Assumption: Dietary fibre doesn’t affect blood sugar and our body cannot derive
calories from it. Research has yet to confirm that this applies to all types of fibre
(soluble and insoluble).
Advice: Start counting net carbs (all my food pictures and recipes are based on net
carbs) and if you struggle going into ketosis, focus more on total carbs. This is an even
stricter approach and you could hardly eat any vegetables!
The databases and sources I used for the calculations of macronutrients are as follows:
www.nutritics.com, which allows me to get a full macronutrient (fats, protein and
carbs) and micronutrient (vitamins and minerals) overview of each food and meal.
Material provided by www.matthewsfriends.org. I did “Keto College” in June
2016 with this fantastic UK charity led by Emma Williams. It provides keto support
for epileptic patients and has recently also started to help cancer patients.
I also often cross check with the USDA Food Composition Database on
https://ndb.nal.usda.gov/. This is a database I recommend you use if there are any
other foods you need to calculate.
For each food, there are always 2 pictures: One close up from the front and one from the top,
capturing the entire plate to give you a good insight into portion size. I always use a ruler as well to
show you more exact dimensions.
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Vegetables
The photographs on the following pages show you at a glance how much you can eat of each type
of vegetable to yield 1g of net carbs. Certain vegetables also contain some protein but in small
amounts. When applying a ketogenic diet, protein in fresh vegetables is not generally taken into
account. Apart from avocado (which contains 9.8g of fat in 50g), vegetables also contain very
little fat. Therefore protein and fat values for vegetables aren’t listed in this section. Please refer to
the appendix for an alphabetic list without any pictures.
In my view and experience, vegetables- especially the non-starchy ones- are an absolutely crucial
factor on the ketogenic diet- with a few exceptions. There are times or conditions that don’t allow for
an abundant vegetable intake. Here are a few examples:
At the beginning of a ketogenic diet, some people can be incredibly sensitive to even
the smallest amounts of carbohydrates, even in non-starchy vegetables. This usually
only happens in the initial stages and dramatically improves once somebody has been
in ketosis for a few weeks.
For seizure control and in certain cases of brain tumours, a very or almost
zero carbohydrate approach can be more effective. Please do get support if this is the
case.
Food sensitivities and allergies, like, for instance, to salicylates. These are
chemicals found in plants and can make it difficult to ingest any amount of vegetables
and fruit.
If you tolerate vegetables and feel well when eating them, I encourage you to find as many ways as
possible to incorporate them in your diet. Somebody who is well adapted to the ketogenic way of
eating can usually eat large amounts of non-starchy vegetables and particularly green leafy vegetables
without having any effect on blood sugar and ketone levels.
The following pictures will give you a big amount of choice and variety. You will see that I start
with the vegetables you can indulge the most and then the series ends with the ones you need to be
the most prudent with when following a low carb and ketogenic lifestyle. This doesn’t mean you need
to completely avoid them but- as you will quickly spot- to reduce them quite dramatically in some
cases.
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Make sure you eat produce that is as local and seasonal as possible. If you can afford it, buy
organic vegetables or check out the research done by the Environmental Working Group
(www.ewg.org) on the “Dirty Dozen” and “Clean Fifteen”. It’ll give you guidance on where to set
priorities when choosing your vegetables and fruit.
I’d also like to remind you that often nutrients and fibre “sit” in parts of vegetables that most
people throw in the bin or compost. Here are a few examples:
Broccoli and kale stalks
The green part of leeks and spring onions
Cauliflower leaves
Beet greens
If you find ways of using those “woody” parts, you will add indigestible fibre to your diet, which
your digestive and ultimately immune system will be very happy about. But it’ll also help you keep
more money in your pocket!
You can always lower the carbohydrate content further by fermenting vegetables. This is because
carbohydrates are ‘eaten up’ by the bacteria cultures. You end up with food that has a greater level of
gut-friendly nutrients in a highly bio-available state. This means that your body will be able to
absorb it more efficiently. The longer the fermentation process, the more carbohydrates are eaten up
by the organisms, which results in a lower carbohydrate count. There are more and more good
companies selling ready-to-go sauerkraut (fermented cabbage) and other lacto-fermented vegetables
like carrots, fennel, beetroot and others. Just make sure the products are unpasteurised and of good
quality.
Another question that often pops up is whether vegetables should be raw or cooked. I generally
recommend a good mix: Green leaves, cucumbers, celery, avocado and fennel are lovely ingredients
for salads, for instance. Some people struggle with digesting raw foods and feel better when they have
them in the form of soups, for instance. And there are vegetables that should be cooked or at least
lightly steamed, especially Brassicas (cruciferous vegetables). When they’re raw, they contain a
substance called “goitrogens”, which can inhibit thyroid function. Another example are tomatoes,
which are a good source of the potentially cancer fighting antioxidant called lycopene. Cooking
tomatoes has been shown to enhance availability of lycopene.
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Finally, please note that in Europe, we use certain words you might not be familiar with if you’re
based in North America or elsewhere. But I hope the pictures will make it clear at a glance!
Aubergine = eggplant
Rocket = arugula
Courgette = zucchini
Spring onion = green onion/scallion
Swede = rutabaga
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Fruit
The photographs on the following pages show you at a glance how much you can eat of each type
of fruit to yield 1g of net carbs. Fruit contains negligible amounts of protein and fat, which
is why they aren’t listed. Please refer to the appendix for an alphabetic list without any pictures.
Fruit isn’t a staple on a ketogenic diet, definitely not. Although it has certain health benefits, it
doesn’t contain anywhere near as many nutrients as vegetables, for instance. You also find a
significant amount of sugar in the form of fructose and glucose. And, I hope you’re aware of
this now, on a ketogenic diet we’re trying to limit sugar and anything that turns into it in the body at a
very low-level.
My advice therefore is- at least in the strict initial phase when you transition into ketosis- to keep your
fruit intake to a minimum. Consider it a treat! You will see at one glance that you can eat a much
bigger amount of certain vegetables to keep your carbohydrate intake low. But boost your nutrient
intake a lot more! Once you’re well keto-adapted, you know that this lifestyle suits you and you maybe
also get more physically active, you can add more carbs. And start introducing more fruit if you feel
that this is suitable.
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Nuts and Seeds
The photographs on the following pages show you at a glance how much you can eat of each type
of nut or seed to yield 1g of net carbs. You will also see how much protein and fat each choice
contains so that you can take this into account when planning your meals. Please refer to the
appendix for an alphabetic list without any pictures.
For many people starting to eat low carb or ketogenic, nuts and seeds very quickly become their
favourite staple and “convenience food”. While they are certainly full of nutrients and can be very
beneficial, they can also pose a problem when eaten in excess (like most foods can, by the way!).
One of the reasons is that they generally contain more omega-6 fatty acids than omega-3 fatty
acids. High omega-6 intake combined with low omega-3 intake can lead to thrombosis, inflammatory
conditions and poor cellular health. Because cancer often goes “hand in hand” with inflammation, it’s
particularly important for cancer patients to achieve an optimum balance between omega-3s and
omega-6s. Macadamia nuts contain the least omega-6 fatty acids and are mostly made of
monounsaturated and saturated fatty acids.
It has also been shown that some brain cancer cells can use certain types of omega-6 fatty acids,
which is another reason to keep an eye on it. There’s no need to completely avoid nuts and seeds- on
the contrary- as long as you also top up on omega-3s and keep the balance. Good sources of
omega-3 fatty acids are:
Oily fish (anchovies, sardines, mackerel, salmon, kipper, herring)
Grass-fed meat
Flax, chia and hemp seeds
Sea vegetables
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Protein Choices
The photographs on the following pages show you at a glance how much you can eat of each type of
protein to yield either 10g or 20g of protein. The foods in this section contain negligible amounts of
carbohydrate and fat (under 2g per portion), which is why they aren’t listed. For protein-rich foods
that are also high in fat, go to the next section (“Mixed Protein and Fat Choices”). Please refer to the
appendix for an alphabetic list without any pictures.
Because these protein choices are naturally fat-free, it’s important that you add fat sources to reach
your daily target fat intake. You can go to “Fat Choices” to get guidance on this. But I have to
emphasize that I’m a big fan of eating fat in as natural state as possible because any “pure” fat like
butter, olive oil, coconut oil or lard has been “extracted” from the whole food. This means that I often
prefer fatty cuts of meat to the lean ones. For instance, choosing duck or chicken legs (the “brown”
flesh) to chicken breast. Or mackerel instead of cod.
I’ve also added protein powder to this list. Although this is technically not a “whole food”, I do like
to have it in my cupboard. It helps me when I’m in a rush, for instance, and just whip up a vegetable
shake. Or when I make chia puddings or energy bars. It’s by no means a “must” and you can easily
follow a ketogenic diet without any protein powders. My favourite one is Nuzest but I know there are
lots of other quality products on the market. Check the ingredient list for macronutrient ratios and do
a bit of research to make sure it’s a good choice.
It’s up to you- I like to have as much diversity and variety in my diet, which is why I sometimes pick
the fat-free protein choices and add a nice dressing or coconut cream with spices.
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Mixed Protein and Fat Choices
After going through protein choices that contain very little fat, it’s time to look at the ones that are
more suitable on a ketogenic diet. The photographs on the following pages show you at a glance how
much you can eat of different foods to yield 10g or 20g of protein. You will see how much
protein AND fat each choice contains so that you can take this into account when planning your
meals. Carbohydrates are negligible in these foods, which is why they aren’t listed. Please refer to
the appendix for an alphabetic list without any pictures.
As I explained in the previous “Protein Choices” section, these are my preferred choices because you
don’t have to add as much fat. I added a soy-based product, tofu, to this section although I’m not a big
fan of soy. If you do use it, please do so sparingly and make sure it’s of excellent quality.
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Fat Choices
Fat is obviously an important part on a ketogenic diet. For most people, it provides the bulk of
the calories, except if you follow a ketogenic or low carb diet for weight loss. That's when calories from
fat are generally also reduced but certainly not to 0!
As I explained in the "Mixed Protein and Fat Choices", one of the things I'd like to encourage you to
do is to look for the fat in whole foods. Meaning that you're not scared of eating fatty cuts of
meats, eggs or avocados.
But one of the misconceptions many people have is that you can eat unlimited amounts of fat on
a ketogenic diet. For instance, adding copious amounts of butter to your coffee, bathing your
vegetables in coconut oil or eating "fat bombs" till the cows come home. This is incorrect. Increasing
calories from fat might be okay in the short term- but can have detrimental effects in the long term.
I’m not an advocate of calorie counting. But I do believe calories matter, even on a low carb diet. You
will likely get a good handle on calories by keeping an eye on your macronutrients (fat, protein and
carbohydrates). But consuming an excess amount of calories in any form has a negative
impact on most people in the mid and long term.
If you're struggling to maintain or gain weight, please get help from a qualified professional. It
mightn't be as simple as to just increase fat intake to maintain or gain weight. A targeted protein
approach (i.e. supplementing certain amino acids) can sometimes be equally effective.
The following table will give you a good idea of fat sources that I recommend using as ingredients
in sauces and dressings or as a supplement if your protein sources are lean. Apart from walnut and
flaxseed oil, which I never heat, all these fats are suitable for cooking, gentle frying or baking with.
For protein and carb content (where applicable), please consult the table in the appendix.
Chapter 4 : Food Pictures Keto for the Novice Cook : Patricia Daly
Chapter 5 : Beverages Keto for the Novice Cook : Patricia Daly
Chapter 5 : Beverages
Non-alcoholic Drinks
Watching your fluid intake and making sure you’re staying well hydrated is very important. On a
low carb diet, it’s even more important to drink regularly and plenty. It seems that many people
underestimate the amount of water they need on a daily basis, especially when they’re starting to
lower their carbohydrate intake.
Here is a short list of beverages recommended on a ketogenic diet:
Clean water (depending on water quality in your location, you might want to
consider installing a water filter)
Sparkling/carbonated water
Fresh lemon juice: is a good natural flavour enhancer and makes a great addition to
sparkling water on a hot summer’s day. 5g (1 teaspoon) only contain 0.1g of carbs!
Apple Cider Vinegar: another flavour enhancer and excellent to stimulate gastric
juices about 15-20 minutes before a meal. Again, carbs are negligible with 0.1g in 1
tablespoon. Apple cider vinegar can actually help lower your blood glucose levels.
Herbal Teas are another good low carb choice (unless you spoon in the sugar!).
Coffee in limited amounts is fine, too, unless you get blood sugar spikes or you
simply don’t tolerate it well (i.e. it gives you headaches, makes you giddy or feel unwell
in other ways).
Almond milk is very low in carbs (unless it’s sweetened, of course) and can be used
in pancakes, hot chocolates or chia puddings as a dairy milk substitute. Dairy milk is a
great source of nutrition but it is not the best choice on a low carb or keto diet because
100ml contain 4.6g of carbs.
Chapter 5 : Beverages Keto for the Novice Cook : Patricia Daly
Alcoholic Drinks
Don’t get me wrong. I have no intention whatsoever talking you into drinking alcohol. If you’ve stayed
away from it so far- congratulations! Scroll over this chapter and please keep it this way.
As much as I’d like everybody to do so, I’m aware that this is probably wishful thinking… And that
most people REALLY enjoy their alcoholic beverages and need solid information rather than a clear
“no no”! This is why I’ve decided to include this section in the book.
Let’s start with a few ground rules…
Note that your alcohol tolerance is lower on a low carb or ketogenic diet. You
might have been able to drink a few pints of Lager without a problem before going
keto. Maybe followed by a couple of glasses of red wine and topped off with some
whiskey (this was one of my “protocols” before I was diagnosed with cancer!). Trust
me, this wouldn’t knock you out of ketosis just because of a very high carb count- you
would simply not be able to tolerate this anymore. My advice is to start with small
amounts (about 80ml) of wine or even less of hard spirits if you’re a beginner. More
“seasoned” low carbers can increase the amounts with caution but personally, I’ve
never had more than 2 small glasses of red wine.
While alcohol doesn’t generally turn to sugar in your bloodstream (which many people
believe), it can keep your body from burning fat, which we obviously want to
avoid. In some people, alcohol can also “kill ketones”.
Your appetite/food choices will be influenced by alcohol. As you know, going
for the fatty (but healthy) choices is okay as long as you stay away from the carbs. If
you have to have this cheeseburger because everybody else around you is having one,
by all means go ahead (preferably with a grass-fed burger ;)) but stay away from the
bun and the chips (French fries).
Not having alcohol on an empty stomach is a “rule” I think everybody has come
across and it particularly applies to ketoers. Have some good fat (ideally also medium
chain triglycerides or MCTs) and some protein before drinking alcohol.
Use your common sense: If a drink tastes sweet but isn’t sweetened (with artificial
sweeteners like aspartame or natural ones like stevia), it probably has quite a lot of
sugar in it.
Chapter 5 : Beverages Keto for the Novice Cook : Patricia Daly
As always- quality matters! Many commercial, “cheap” (under 10USD) wines have
slightly more residual sugar and some keto dieters have actually confirmed to me that
this has an impact on their blood glucose. My tip: Spend a bit more on a good quality
bottle because you won’t drink vast quantities anyway.
Being in ketosis can give false-positive breath-alcohol tests (Jones and Roessner,
Int J Obes, 2007)! You better have a good story ready if you have to do use a
breathalyzer!
Alcoholic drinks that we don’t even need to discuss because they’re too carby and
out of the question are the following:
Shots with fruit juice or other additions like soda because of the carb
count. Try and modify by using sparkling water, lemon and some sweetener like
Stevia.
(Fruit) Flavoured wines
Alcopops (flavoured alcoholic beverages) like Gin and Tonic, Bacardi Breezer,
Smirnoff ice, Hooch or Hooper’s. You can check out ideas for making low carb
mixers further down.
Jagermeister
Bailey’s Irish cream (I’m sorry!), Amaretto, Kahlua, Midori and all the other
super sweet beverages.
Chapter 5 : Beverages Keto for the Novice Cook : Patricia Daly
Beer
I have to admit, I’m a bit of a beer snob… Beer was my absolute favourite alcoholic drink before I went keto and I have many fond memories of cold beers after tough bike rides in the middle of a hot Swiss summer. So yes, when somebody asks what food I miss most on the ketogenic diet, my answer is “liquid bread”!
And I know there are low carb beers out there that could be a substitute but I just can’t get myself to drinking them. I prefer hanging on to my memories and remembering the taste rather than shattering them with some funny tasting yellow liquid….
BUT for those of you who actually like them, here’s a variety of options if you do have beer. And, who knows, maybe my taste buds have changed so much on keto for nearly 4 years now that I might give a low carb beer another chance!
The list below contains all the beers I could find (I’m sure there are more, though, just check local and microbreweries, too!) that have less than 3g of carbs per 12oz bottle. For those who count net carbs- beer doesn’t contain any fibre so total and net carbs are equal.
Chapter 5 : Beverages Keto for the Novice Cook : Patricia Daly
Wine
Surprisingly, wine is low carb in nature (although it’s made from grapes, a high carb food) and the
few carbs come from unfermented sugar. When a beverage is going through the fermentation
process, yeasts feed on carbohydrates and produce alcohol, heat and CO2 as by-products. A dry wine
has very little residual sugar but sweet wine obviously has quite a bit more.
In moderation, wine can definitely be part of a low carb and ketogenic diet. Stick to dry wines and
check out the calories and carbs in 5oz (approx. 150ml). Note that these are averages and obviously
depend on the producer.
Chapter 5 : Beverages Keto for the Novice Cook : Patricia Daly
Chapter 5 : Beverages Keto for the Novice Cook : Patricia Daly
For more info on sugar content in wines, please click here.
Chapter 5 : Beverages Keto for the Novice Cook : Patricia Daly
Champagne and Sparkling Wine
And let’s talk about champagne and sparkling wines, which both make a very common appearance at
most Christmas receptions and dinners.
There are various types of champagnes and they come with various amounts of carbs. Note that “extra
dry” isn’t the driest you can get and actually tastes quite sweet- look for extra brut. Avoid Prosecco
and Asti Spumante because they’re very sweet.
Winefolly do a good overview of what to expect when drinking champagne.
Chapter 5 : Beverages Keto for the Novice Cook : Patricia Daly
You see, it’s impossible to make a statement like “1 glass of champagne contains 3g of carbs”- it
depends on what type of champagne you’re going for. One of my favourite “bubblies” is probably
Veuve Clicquot, which has 100 calories and 2g carbs per 5oz.
Hard spirits
Generally speaking, spirits like vodka, whiskey, rum, gin, brandy, cognac and armagnac are virtually
sugar and carb free (yay!). BUT unless you like whiskey “straight” like me (I don’t even want ice
in it), you will want to add some sort of low carb mixers. Here are some ideas:
Fresh lemon/lime juice (there is 0.1g of carbs in 1 teaspoon)
Club soda or Seltzer water
Liquid flavour enhancers like Stur that comes in 8 different flavours can be fabulous to make
mixers. One example is to fill a tall glass with ice with a wedge of lime, add a shot of tequila,
then top up with orange sparkling water.
Stevia in granulated form (e.g., Dr Coy’s or Natvia) can be great to make mojitos.
Sugar-free syrups (e.g., Da Vinci) can also be an option to make the occasional treat. Keto-
friendly would be, for instance, an Irish coffee with some whiskey and heavy cream!
A nice Christmas recipe for mulled wine is here.
Chapter 6 : Herbs and Spices Keto for the Novice Cook : Patricia Daly
Chapter 6 : Herbs and Spices
Numerous studies have explored the beneficial effects of herbs and spices, especially for cancer
patients. Research shows that herbs and spices have anti-inflammatory action.
It is such an easy and tasty way to add more beneficial and low-carb nutrients to your diet. It’s well
worth experimenting with different types of herbs and spices. I also like to use a mix of fresh and
dried herbs. The table below shows that herbs and spices add very little carbs to your diet.
They’re great to put spice into your life- literally!
Chapter 6 : Herbs and Spices Keto for the Novice Cook : Patricia Daly
Measurement Weight in g Net Carbs
Allspice, ground 1 teaspoon 1.9g 0.97g
Anise Seed 1 teaspoon 2.1g 0.75g
Basil, dried 1 teaspoon 0.7g 0.03g
Basil, fresh 5 leaves 2.5g 0.07g
Bay leaf 1 teaspoon 0.6g 0.25g
Capers, canned 1 tablespoon 8.6g 0.12g
Caraway seed 1 teaspoon 2.1g 0.25g
Cardamom, ground 1 teaspoon 2.0g 0.77g
Celery seed 1 teaspoon 2.0g 0.63g
Chili powder 1 teaspoon 2.7g 0.44g
Cinnamon, ground 1 teaspoon 2.6g 0.7g
Cloves, ground 1 teaspoon 2.1g 0.68g
Coriander leaf, dried 1 teaspoon 0.6g 0.21g
Coriander seed 1 teaspoon 1.8g 0.19g
Cumin seed 1 teaspoon 2.1g 0.73g
Curry powder 1 teaspoon 2.0g 0.02g
Dill seed 1 teaspoon 2.1g 0.4g
Dill, fresh 5 sprigs 1.0g 0.07g
Fennel seed 1 teaspoon 2.0g 0.25g
Fenugreek seed 1 teaspoon 3.7g 1.26g
Ginger, ground 1 teaspoon 1.8g 0.99g
Horseradish 1 teaspoon 5.0g 0.36g
Marjoram, dried 1 teaspoon 0.6g 0.16g
Mustard 1 teaspoon 5.0g 0.09g
Mustard seed, ground 1 teaspoon 2.0g 0.36g
Chapter 6 : Herbs and Spices Keto for the Novice Cook : Patricia Daly
Measurement Weight in g Net Carbs
Nutmeg, ground 1 teaspoon 2.2g 0.58g
Oregano, dried 1 teaspoon 1.0g 0.29g
Paprika 1 teaspoon 2.3g 0.44g
Parsley, dried 1 teaspoon 0.5g 0.15g
Pepper, black 1 teaspoon 2.3g 0.87g
Peppermint, fresh 2 leaves 0.1g 0.01g
Rosemary, dried 1 teaspoon 0.7g 0.04g
Rosemary, fresh 1 teaspoon 1.2g 0.27g
Saffron 1 teaspoon 0.7g 0.46g
Sage, ground 1 teaspoon 0.7g 0.13g
Tarragon, dried 1 teaspoon 0.6g 0.3g
Thyme, dried 1 teaspoon 1.0g 0.24g
Thyme, fresh 1 teaspoon 0.8g 0.1g
Turmeric, ground 1 teaspoon 3.0g 1.31g
Vanilla extract, no alcohol 1 teaspoon 4.2g 0.6g
Chapter 7 : Simple Meal Ideas Keto for the Novice Cook : Patricia Daly
Chapter 7 : Simple Meal Ideas
The goal of this section is to give you very simple meal ideas with the foods you learned about
earlier in this book. It’s simply an inspiration and not clear recipes- if you’re looking for more
sophisticated recipes, please have a look at my other eBooks and my website.
You do the following: Pick the recipe ideas that you like, go through the book and work out your
quantities that you need based on your own macronutrient (fat, protein and carbs)
ratio. An example:
You’ve been told to follow a plan that requires you to eat about 2,000 kcal a day (12g of net
carbohydrates, 75g of protein and 180g of fat).
You’re planning to at 3 meals a day, without any snacks. This means that with each meal,
you can have 4g of net carbs, 25g of protein and 60g of fat.
You can first pick your vegetables, fruit or nuts/seeds to get the carbs. Then, you go for
your protein choice and work out how much fat you need to add to get to your target.
With time, you will get very knowledgeable and experienced at creating your own meals.
Or, if this is too much hassle, you can learn some simple recipes and gradually expand your
repertoire as you go along.
When you cook, don’t forget to add some good quality salt, herbs and spices to your meals.
Many people forget that when you stop eating foods that come out of a package or also bread, for
instance, salt intake reduces dramatically. Therefore, you need to add it back when you’re cooking
your meals, making dressings or salsas.
As I discussed earlier, this book is for people who want to keep things in the kitchen incredibly simple.
And I hope this section will give you clarity on how to best use the food pictures!
Chapter 7 : Simple Meal Ideas Keto for the Novice Cook : Patricia Daly
Breakfast Ideas
Egg-based: Heat some coconut or olive oil in a frying pan and fry some sliced mushrooms
at medium heat. Crack open 2-3 eggs and scramble well. Add spinach, rocket and spices.
Bacon and eggs with added tomato and mushrooms.
A chia pudding with almond (or coconut) milk, a good quality protein powder, chia
seeds, cinnamon and coconut oil. Put all ingredients into a blender, whizz and enjoy!
Budwig cream with full fat quark or cottage cheese, milled flax seeds and flax oil, topped
with blueberries if you like.
Avocado wrapped with smoked salmon.
Nut porridge: Throw coconut flakes, macadamias, hemp seeds and other nuts into a
blender, add hot water and blend. If necessary, add some coconut cream or double cream.
A bulletproof-type coffee (with coconut oil, butter, ghee, cream or whatever fat source
your like) with a boiled egg or two as a “side dish” if you need to add some protein.
Lunch Ideas
A big salad with rocket, cucumber and with smoked mackerel and an olive oil based
dressing.
Grilled chicken wings (leftovers from a previous dinner) with greens and salsa.
Lettuce wrap: Take a big leaf of iceberg lettuce, add leftover fish or meat, avocado,
cucumber sticks, spices and a sauce of your choice. Mayonnaise works, too!
Bacon, egg, avocado and tomato salad with rocket greens. Make sure you have a nice
dressing to go with, for instance, a Tahini dressing.
Shrimp and avocado salad with pepper, lettuce and dressing.
Soups (that’s where the blender comes in handy) with vegetables, leftover chicken and
(coconut) cream, for instance. Don’t forget your herbs and spices!
The quick and easy vegetable smoothie: Pour about 200ml almond or coconut into your
blender. Throw in two handfuls of spinach, celery and cucumber. Add a protein powder of
your choice (Nuzest works great in these) and whizz everything to a smoothie.
Vegetables dipped into lamb liver or fish pâté, pesto or salsa.
Chapter 7 : Simple Meal Ideas Keto for the Novice Cook : Patricia Daly
Dinner Ideas
Ground lamb or beef with sliced bell peppers: All you need is coconut oil for frying,
and spring onions, ground lamb/beef, spinach, spices and bell pepper.
Chicken curry with vegetables: Fry the chicken breast in lots of butter and onion, add
curry spices, soy sauce and tinned coconut cream. Throw in vegetables of your choice and
let everything simmer (covered with a lid) until the vegetables are soft.
Portobello mushrooms (the big ones) filled with cheese, salmon, garlic and spinach.
Bake it in the oven for about 20 minutes.
Baked or steamed salmon or mackerel with broccoli and green beans.
Lamb and veg skewers: Put stewing lamb alternating with cubed vegetables
(courgette/zucchini, aubergine/eggplant, pepper, tomato, mushroom- you name it!) onto a
skewer (I use wooden ones). Bake in the oven for 20 minutes and you’re ready to go.
Peppers (halved) stuffed with mince lamb and ground mushrooms. Top with
cheese and bake in the oven for 20-30 minutes.
Vegetable omelettes: Chop vegetables of your choice into small pieces and put them into
a buttered (i.e. rub some butter inside the dish to prevent food from sticking to it) oven-
proof dish. Whip up 2-3 eggs, pour them over the vegetables and bake until the egg is set.
Mini pizzas: Instead of a “normal” pizza base, you can use minced meat. Press it down as
thinly as you can onto baking paper with your hands. Top with your favourite ingredients
before baking it in the oven. Great toppings are artichokes, olives, anchovies, peppers,
some sweet corn and onions.
Table of Contents Keto for the Novice Cook : Patricia Daly
Table of Contents
Title page
Disclaimer and Copyright Notice
Ch 1: Introduction
Ch 2: Tips for using this Book
Ch 3: The Ketogenic Lifestyle
Ch 4: Food Pictures
Vegetables
Fruit
Nuts and Seeds
Protein Choices
Mixed Protein and Fat Choices
Fat Choices
Ch 5: Beverages
Ch 6: Herbs and Spices
Ch 7: Simple Meal Ideas
About The Author - My Story
Appendix - Quick Glance
Appendix - Vegetables
Appendix - Fruit
Appendix - Nuts and Seeds
Table of Contents Keto for the Novice Cook : Patricia Daly
Appendix - Protein Choices
Appendix - Mixed Protein and Fat Choices
Appendix - Fat Choices
Appendix - Herbs and Spices
Other Books by Patricia Daly
Copyright
About the Author Keto for the Novice Cook : Patricia Daly
Chapter 9 : About the Author - My Story
It was an ordinary morning in the office of the Bank of Ireland on a warm summer’s day in July
2008. Almost ordinary, I’d say, because I had this odd flickering in the corner of my right eye
that seemed to be determined to stay there, day and night, even when I closed my eyes. Initially, I
didn’t give it much thought, but because I’d had some temporary loss of vision for a good while the
previous evening, I decided finally to pick up the phone and call an optician.
When I described my symptoms to the assistant who answered, I was told to make my way across to
their practice immediately. I got a bit concerned because in Ireland, it can sometimes take forever to
get a doctor’s, consultant’s or any appointment!
My Cancer Diagnosis
I left work and cycled over to the optician. Then, everything happened very quickly. As soon as the
optician looked at the back of my dilated eye, I knew something wasn’t right. Apparently, I had a
detached retina that needed to be operated on immediately, which is why I was referred to one of
the top ophthalmic surgeons in the country. A few hours later, I sat on a chair enduring more
gruesome eye tests. Finally, I was told that yes, I had indeed a detached retina but this
wasn’t all. It was detached because a large tumour was growing underneath it - a melanoma.
To be honest, at the time I was not very well versed in medical language and I didn’t realise straight
away that I was dealing with a cancer diagnosis. I guess it was a mix of denial and ignorance.
Treatment Abroad
Because my type of tumour was still very rare in Ireland at the time, I had to get treatment abroad.
We travelled to Liverpool in the UK three weeks later where I went through eye surgery twice
within four days and had plaque radiotherapy.
About the Author Keto for the Novice Cook : Patricia Daly
One of the key moments during this time- and probably also in my life - was when I asked my
consultant if there was anything I could do to recover from surgery and treatment, to feel better and
protect myself from a possible relapse. He looked at me with a mix of slight bemusement, pity and
impatience. “No, there’s nothing you can do apart from taking it easy for a little while and
then get back to your old life.”
Time for Change
Now, this answer totally piqued my curiosity. Did I really want to go back to the same lifestyle that got
me where I was now? With cancer at the age of 28? Don’t get me wrong - I was never filled with guilt
or beat myself up that I had brought cancer upon me or anything like it - but deep down I knew that it
was time for change.
This is when my journey started - a journey of learning more about myself and of researching
everything that had to do with cancer, nutrition, the mind-body link and other lifestyle
aspects. So, in a way I thank my oncologist for his answer because ultimately it pushed me into
taking action myself.
A New Career?
Just four weeks after finishing my treatments, I started to study nutritional therapy. Initially this
was with a view to supporting myself, but very quickly I realized that my life really had been turned
upside down. I tried to go back to work in the bank after about two weeks after returning from the UK
- with disastrous results. Working on a computer screen for longer than 15 minutes proved to be
impossible and resulted in vomiting and headaches.
I had to seriously think about a new job that would take the pressure off my eyes and an
office job didn’t seem to be the right choice any more. That’s when I started to study even harder - by
recording all the study material so that I wouldn’t put any strain on my eye - because I felt that
becoming a nutritional therapist wasn’t just a way to help myself; it was also an amazing opportunity
to build a new career that I was genuinely passionate about.
About the Author Keto for the Novice Cook : Patricia Daly
A Baby and A Shock
About eight months after my treatments I got pregnant and a beautiful baby girl was born in
November 2009. My life was great: a new baby, a loving partner, we had just moved house and I had
a new career perspective. But then my old symptoms returned; my baby was just two months old
when I went for check ups. I voiced my concerns over the flickering in my eye, the floaters and the
fatigue, but the scans were clear and I thought it was probably just the tiredness that motherhood
brings.
I left the hospital with the numb feeling that something was terribly wrong. At that stage, I was so in
tune with my body that I knew I could trust myself more than a scan. And, four months later, my
worst nightmare came true: Another set of scans confirmed that the tumour had doubled in size and
was growing aggressively. I was shocked and a lot more shaken than when I was initially
diagnosed.
Treatment- Again. With A Baby In Tow.
More surgery and strong proton beam radiotherapy had to be performed immediately. I was told
that because the tumour had moved so close to the optic nerve, I would lose the sight in my right
eye within 12 to 18 months of finishing treatments.
I went through radiotherapy while feeding my 6-month-old baby and everything felt like defeat.
Although I had worked hard, educated myself and had made a lot of lifestyle changes, I found myself
in the same place as I had been 18 months before. But this time with a small baby in tow!
I felt that I had done everything I could, including dietary adjustments. My diet was full of healthy
whole grains, lots of fruit and vegetables, juicing and smoothies; I ate oily fish and hardly any meat;
and I had replaced all sugars in my treats with dried fruit.
Ready for Something Radical
In April 2012, when my second baby was eight months old, I was struggling with a lot of side effects
from the radiotherapy and surgery. I had developed radiotherapy-related retinopathy and there was
lots of swelling in the eye. On top of everything else, I had to learn to adjust to major sight loss. My
consultant told me that I was at risk of developing more serious conditions and eventually losing my
About the Author Keto for the Novice Cook : Patricia Daly
eye itself, not just the sight. The one option I had was to try Avastin injections to stop excessive
blood vessel growth, and if that didn’t work, we’d have to consider removal of the eyeball.
But I wasn’t prepared to give up just yet. I asked for a “grace period” of a few weeks and went back to
more frantic research than ever. And this is when I started studying the emerging concept of cancer
as a metabolic disease in-depth. I had already read papers written by a German researcher
showing that most cancer cells relied heavily on glucose for generating energy and promoting growth.
The suggested therapy to cut off this constant supply of sugar to the tumour was a radical dietary
change: adopting a so-called “ketogenic diet”. And I was ready for something radical!
The Ketogenic Approach
It sounded very counterintuitive to me initially: I had to start cutting down on carbohydrates.
I’m not just talking about white pasta, bread, rice, cakes and biscuits. This also included whole and
gluten-free grains like my beloved millet, quinoa or buckwheat. To compensate, I had to increase
my fat intake drastically to about 75-80% of total daily calorie intake. I started to eat avocadoes,
olives, oily fish, treats made with coconut oil, cacao butter, oily fish, duck and other fatty meats.
Getting my head around it wasn’t easy in the initial stages although I was nearly a fully qualified
nutritional therapist at that stage.
I had nothing to lose: According to studies, it was safe to follow a diet that had been used for
epileptic patients for a long time and if it didn’t have any effects, at least I could reassure myself that I
had tried everything to save my eye.
First Results
Admittedly, at the beginning it felt really odd to eat that much fat after being “low fat” for all my life,
especially saturated animal fat; thank goodness this myth has been debunked along with many others.
For me, turning the food pyramid upside down (with the very top chopped off, of course) was radical
but the results were astonishing. At my next check up a few weeks later, my consultant said that the
inside of my eye looked like “the calm after a big storm”. My eyesight had also started to come
back. He said that if this development continued, I might move myself out of the “danger zone” and
could possibly save my eye.
About the Author Keto for the Novice Cook : Patricia Daly
New Wellbeing
Ever since then, my eye has been stable. Five years after treatment, I still have my eyesight and
I’ve regained my health in general. My energy is great, and my digestion and hormones have
finally settled, which makes my skin glow. Another testimony to the ketogenic lifestyle and all the
changes I’ve made in my life is the fact that an extra ocular tumour, which had spread from the
inside of the eye to the outside, completely disappeared. It even survived very strong doses of
radiotherapy but a scan in December 2015 showed that it was gone- there wasn’t a sign of a lesion or
tumour at all!
And… my primary tumour in the eye hasn’t grown back. In the past two years, I’ve guided many
cancer patients through the implementation of a ketogenic diet and almost 1,000 people have bought
my eBooks with meal plans. The nutrition world is changing fast, governments are finally
starting to consider changing their food pyramids and oncologists are getting interested in how
nutrition can support their work.
No “One Size Fits All”
Although research into nutrition is and will remain challenging, I’m hopeful that we get more and
more clear on how to use it as an invaluable tool in the support of cancer patients and people affected
by chronic illness in general. We also have to stay realistic and acknowledge that there will never be
a “one size fits all” approach. Every personal challenge is unique. For some cancer patients,
nutrition will be paramount while others might benefit more from changes in other areas in their
lives, for instance, work on their mindset. We’re all on our own path and have to find our
“own truth”.
You Have Knowledge of Your Body
I’m a big fan of using evidence-based information and love researching everything before making
recommendations. But there is one big lesson that I’ve learned on my journey: Despite all the modern
technology and science, we mustn’t forget our own inner wisdom and intuition. I will never forget
the day when all my scans were clear but my inner voice told me that my tumour was growing again. A
client of mine who had a similar experience couldn’t have said it better: “My oncologist is a body of
knowledge but I have knowledge of my body!”
About the Author Keto for the Novice Cook : Patricia Daly
It is now my greatest passion - and privilege - to support and guide clients on how to safely combine
science with their own intuition and experience so they can become as healthy as possible, whether or
not they are living with cancer. And it is my hope that this book will inspire many of you to become as
healthy as you can, too.
Appendix – Quick Glance Keto for the Novice Cook : Patricia Daly
Chapter 8 : Appendix - Quick Glance
Vegetables
Net Carbs Quantity
Alfalfa Sprouts 1g 250g
Asparagus 1g 50g
Average Lettuce 1g 71g
Aubergine 1g 45g
Avocado 1g 50g
Bamboo Shoots 1g 143g
Beetroot 1g 13g
Broccoli 1g 31g
Brussels Sprouts 1g 24g
Butternut Squash 1g 12g
Cauliflower 1g 23g
Celeriac shredded 1g 43g
Celeriac Whole 1g 43g
Celery 1g 111g
Cherry Tomatoes 1g 28g
Chinese Cabbage 1g 71g
Courgette 1g 56g
Cucumber 1g 67g
Fennel 1g 56g
Garlic 1g 6g
Appendix – Quick Glance Keto for the Novice Cook : Patricia Daly
Net Carbs Quantity
Gherkin 1g 38g
Ginger 1g 12g
Globe Artichoke 1g 37g
Green Beans 1g 33g
Green Pepper 1g 38g
Kale 1g 71g
Leeks 1g 34g
Mushrooms 1g 250g
Onion 1g 13g
Parsnip 1g 8g
Peas 1g 9g
Pumpkin 1g 45g
Radish 1g 53g
Red Cabbage 1g 27g
Red Pepper 1g 23g
Rocket 1g 50g
Spinach 1g 63g
Spring Onions 1g 33g
Swede 1g 20g
Sweet Potato 1g 5g
Sweetcorn Kernel 1g 7g
Tomatoes 1g 32g
Turnip 1g 21g
White Cabbage 1g 21g
Yellow Pepper 1g 22g
Appendix – Quick Glance Keto for the Novice Cook : Patricia Daly
Fruit
Net Carbs Quantity
Apple 1g 8g
Apricots 1g 14g
Banana 1g 4g
Blackberries 1g 20g
Blueberries 1g 7g
Cherries 1g 11g
Galia Melon 1g 18g
Kiwi 1g 9g
Mango 1g 7g
Orange 1g 12g
Papaya 1g 11g
Peach 1g 13g
Pineapple 1g 10g
Pomegranate 1g 8g
Raspberries 1g 22g
Strawberries 1g 16g
Rhubarb 1g 125g
Appendix – Quick Glance Keto for the Novice Cook : Patricia Daly
Nuts and Seeds
Net Carbs Protein Fat Quantity
Almonds 1g 2.9g 7.4g 14g
Brazil nuts 1g 4.9g 23g 34g
Cashew nuts 1g 1.1g 2.9g 6g
Chia seeds 1g 2.4g 4.1g 13g
Coconut flakes 1g 0.8g 9.3g 15g
Flaxseed 1g 14.7g 31g 67g
Hazelnuts 1g 2.5g 11.4g 18g
Hemp Seeds shelled 1g 5g 6.9g 14g
Macadamia nuts 1g 1.7g 17.1g 22g
Peanut butter 1g 3.5g 7.4g 14g
Pecan nuts 1g 1.7g 12.6g 18g
Pine nuts 1g 3.6g 17.8g 26g
Pistachio nuts 1g 2.3g 7.2g 13g
Pumpkin seeds 1g 1.7g 3.2g 7g
Sesame seeds 1g 22g 71g 122g
Sunflower seeds 1g 1.2g 2.9g 6g
Walnuts 1g 4.4g 21g 30g
Appendix – Quick Glance Keto for the Novice Cook : Patricia Daly
Protein Choices
10g Protein Choices
Net Carbs Fat Quantity
Chicken, liver, raw 1.3g 56g
Crab 0.1g 49g
20g Protein Choices
Net Carbs Fat Quantity
Chicken breast fillet (raw weight) 0.9g 85g
Cod (raw weight) 0.7g 115g
Nuzest Vanilla Protein 0.6g 0.4g 1 scoop
Prawns (raw weight) 0.8g 115g
Appendix – Quick Glance Keto for the Novice Cook : Patricia Daly
Mixed Protein and Fat Choices
5g Protein Choices
Net Carbs Fat Quantity
Coconut flour 6.2g 4.5g 30g
Tahini 0.2g 15.9g 27g
10g Protein Choices
Net Carbs Fat Quantity
Anchovies (canned in oil, drained) 4g 40g
Bacon (raw weight) 14.9g 63g
Brie 14.6g 50g
Cheddar 14g 40g
Eggs, whole, boiled 6.7g 70g
Feta Cheese 13.1g 65g
Hot-smoked Salmon 0.5g 3.5g 40g
Smoked Mackerel 11.6g 48g
Soft goat 12.4g 48g
Tofu 6.3g 61g
20g Protein Choices
Fat Quantity
Appendix – Quick Glance Keto for the Novice Cook : Patricia Daly
Fat Quantity
3 average-sized Eggs 14.4g 160g
Beef, mince, raw 16.5g 102g
Duck Leg 28g 76g
Lamb, stewing 11.3g 90g
Salmon, raw 15g 100g
Sardines (canned in oil, drained) 12.1g 86g
Appendix – Quick Glance Keto for the Novice Cook : Patricia Daly
Fat Choices
10g Fat Choices
Net Carbs Protein Calories Quantity
Avocado Oil 90 10g
Avocado, Fuerte 0.9g 1g 99 50g
Bacon Fat 97 14g
Butter 89 12g
Cocoa Butter 90 10g
Coconut milk, canned, full fat 1.5g 0.6g 98 55g
Coconut Oil, solid 90 10g
Cream 103 53g
Crème Fraiche 0.6g 0.6g 94 25g
Double Cream 94 19g
Duck Fat 90 10g
Flaxseed Oil 90 10.5g
Ghee 89 12g
Lard, fresh 89 10g
Mayonnaise, e.g., Hellman’s 94 13g
Olive Oil, extra virgin 90 10g
Sour Cream 100 40g
Walnut Oil 90 10g
Appendix – Quick Glance Keto for the Novice Cook : Patricia Daly
Herbs and Spices
Measurement Weight in g Net Carbs
Allspice, ground 1 teaspoon 1.9g 0.97g
Anise Seed 1 teaspoon 2.1g 0.75g
Basil, dried 1 teaspoon 0.7g 0.03g
Basil, fresh 5 leaves 2.5g 0.07g
Bay leaf 1 teaspoon 0.6g 0.25g
Capers, canned 1 tablespoon 8.6g 0.12g
Caraway seed 1 teaspoon 2.1g 0.25g
Cardamom, ground 1 teaspoon 2.0g 0.77g
Celery seed 1 teaspoon 2.0g 0.63g
Chili powder 1 teaspoon 2.7g 0.44g
Cinnamon, ground 1 teaspoon 2.6g 0.7g
Cloves, ground 1 teaspoon 2.1g 0.68g
Coriander leaf, dried 1 teaspoon 0.6g 0.21g
Coriander seed 1 teaspoon 1.8g 0.19g
Cumin seed 1 teaspoon 2.1g 0.73g
Curry powder 1 teaspoon 2.0g 0.02g
Dill seed 1 teaspoon 2.1g 0.4g
Dill, fresh 5 sprigs 1.0g 0.07g
Fennel seed 1 teaspoon 2.0g 0.25g
Fenugreek seed 1 teaspoon 3.7g 1.26g
Ginger, ground 1 teaspoon 1.8g 0.99g
Horseradish 1 teaspoon 5.0g 0.36g
Marjoram, dried 1 teaspoon 0.6g 0.16g
Mustard 1 teaspoon 5.0g 0.09g
Appendix – Quick Glance Keto for the Novice Cook : Patricia Daly
Measurement Weight in g Net Carbs
Mustard seed, ground 1 teaspoon 2.0g 0.36g
Nutmeg, ground 1 teaspoon 2.2g 0.58g
Oregano, dried 1 teaspoon 1.0g 0.29g
Paprika 1 teaspoon 2.3g 0.44g
Parsley, dried 1 teaspoon 0.5g 0.15g
Pepper, black 1 teaspoon 2.3g 0.87g
Peppermint, fresh 2 leaves 0.1g 0.01g
Rosemary, dried 1 teaspoon 0.7g 0.04g
Rosemary, fresh 1 teaspoon 1.2g 0.27g
Saffron 1 teaspoon 0.7g 0.46g
Sage, ground 1 teaspoon 0.7g 0.13g
Tarragon, dried 1 teaspoon 0.6g 0.3g
Thyme, dried 1 teaspoon 1.0g 0.24g
Thyme, fresh 1 teaspoon 0.8g 0.1g
Turmeric, ground 1 teaspoon 3.0g 1.31g
Vanilla extract, no alcohol 1 teaspoon 4.2g 0.6g
Chapter 9 : Other books by Patricia Daly
Practical Keto Meal Plans for Cancer eBook
Practical 12-Gram Keto Meal Plans for Cancer eBook
Practical Keto Meal Plans for Endurance Athletes - Kindle UK
Practical Keto Meal Plans for Endurance Athletes - Kindle US
The Ketogenic Kitchen: Low carb. High fat. Extraordinary health - Kindle UK
Co-authored with Domini Kemp
The Ketogenic Kitchen: Low carb. High fat. Extraordinary health - Hardcover UK
Co-authored with Domini Kemp
The Ketogenic Kitchen: Low carb. High fat. Extraordinary health - Kindle US
Co-authored with Domini Kemp
The Ketogenic Kitchen: Low carb. High fat. Extraordinary health - Hardcover US
Co-authored with Domini Kemp
Online Courses
Free E-Learning Class
http://ketoforyou.com/free-e-learning-classes/
Beginner Keto Course
http://beginners.ketoforyou.com/
Masterclass Keto Course
http://masterclass.ketoforyou.com/
Live Keto Course
http://livecourse.ketoforyou.com/
Chapter 10 : Copyright
No part of this publication shall be reproduced, transmitted or sold, in whole or in part in any form, without
the prior written consent of the author.
Please be mindful of copyright. Keto for the Novice Cook is intellectual property that is protected by copyright
law. It may not be republished or distributed, either for financial gain or not, without written permission of the
author, Patricia Daly.
Copyright © 2016 Patricia Daly. All rights reserved.
patriciadaly.com
Cover and Book design by Patricia Daly
Internal Cover images obtained from Pixabay
Photography by Patricia Daly