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Quick Keto Meals in 30 Minutes or Less: 100 Easy Prep-and-Cook Low-Carb Recipes for Maximum Weight Loss and Improved Health Paperback – June 1, 2017
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From the Publisher
Speedy Keto Crackers
Makes: 12 servings (24 crackers) | hands-on time: 10 minutes | overall time: 30 minutes
Crackers don’t have to be high in carbs. These thin, crispy crackers are perfect for healthy snacking: dip them in guacamole or Creamy Crab Dip, or top them with butter or Easy Chicken Liver Pâté.
Preheat the oven to 400°F (200°C, or gas mark 6). Place all the ingredients into a bowl and mix until well combined.
Place the dough on top of a nonstick baking mat or a piece of strong parchment paper.Place a piece of plastic wrap or parchment paper on top of the dough. Use a rolling pin to roll out the dough into a 12-x 16-inch (30 x 40 cm) rectangle. The dough should be no more than ⅛ inch (. cm) thick. Using a pizza cutter or a large knife, pre-cut the dough into 24 equal squares. (Pre-cutting the dough will make the crackers easy to slice once they crisp up.)
Transfer the baking mat to a baking sheet and bake for 18 to 20 minutes. Remove from the oven.
Cut or break the dough into the pre-cut crackers. Let the crackers cool so that they become crisp. Store in an airtight container at room temperature for up to 2 weeks.
Nutrition facts per serving (2 crackers)
Total carbs: 4.4 g | Fiber: 3.4 g | Net carbs: 1 g | Protein: 4.5 g | Fat: 7.5 g | Energy: 97 kcal.
Macronutrient ratio: Calories from carbs (4%), protein (20%), fat (76%)
- ½ cup (75 g/2.6 oz) flax meal
- ¼ cup (38 g/1.3 oz) chia seeds
- ¼ cup (36 g/1.3 oz) sesame seeds
- ¼ cup (32 g/1.1 oz) pumpkin seeds
- ½ cup (45 g/1.6 oz) grated Parmesan cheese
- ½ teaspoon salt
- ½ teaspoon coarse black pepper
- ½ teaspoon red pepper flakes
- ½ cup (120 ml) water
Quick Keto Food List - Eat
- Organic or pastured eggs.
- Grass-fed and wild animal sources: outdoor-reared pork, wild-caught fish, and grass-fed beef.
- Organ meats: liver, kidneys, and heart.
- Raw, full-fat dairy: yogurt, cheese, cream, and butter.
- Use ghee, coconut oil, lard, duck fat, or tallow for high-heat cooking.
- Use extra-virgin olive oil, avocado oil, or macadamia nut oil for light cooking and salads.
- Other sources of healthy fats include nuts, seeds, nut and seed butters, coconut, avocado, and cacao butter.
- Beware of cashew nuts and pistachios: they’re relatively high in carbs.
Fruits and vegetables
- Include non-starchy vegetables in your diet, such as leafy greens, cabbage, cauliflower, zucchini, broccoli, tomatoes, peppers, radishes, turnips, rutabaga, cucumber, celery, eggplant, asparagus, sea vegetables, onion, and garlic.
- Eat low-carb fruits such as berries, lemon, lime, rhubarb, coconut, and avocado.
Condiments, sweeteners, and packaged foods
- Herbs and spices (fresh or dried)
- Unsweetened tomato products, pumpkin puree, mustard, ketchup, beef stock, coconut aminos, fish sauce, sour pickles, sauerkraut, etc.
- Healthy, low-carb sweeteners, such as stevia, erythritol, Swerve, monk fruit extract, and inulin-based sweeteners
- Dark chocolate (with a minimum of 85% cacao content) and raw cacao powder
- Quality protein powder (without additives), gelatin, collagen, gluten-free baking powder, baking soda, cream of tartar, etc.
Quick Keto Food List – Avoid
- All grains and grain-based foods (bread, pasta, rice, crackers, pizza, oats, etc.)
- All foods high in carbs and sugar (cakes, cookies, ice cream, agave syrup, honey, tropical fruit and most high-sugar fruit, dried fruit, cocktails, beer, etc.)
- All processed, inflammatory fats (margarine, vegetable oil, canola oil, etc.) and processed products containing soy.
- Products labeled low-fat and processed products labeled low-carb.
- Condiments and foods that include carrageenan, MSG, sulphites, or artificial sweeteners.
- Factory-farmed pork.
- Farmed fish, fish high in mercury, and unsustainable fish.
- Alcohol (Dry wine and spirits can be consumed in small amounts, but should be avoided for weight loss).
About the Author
Martina Slajerova is a health and food blogger living in the United Kingdom. She is the bestselling author of The KetoDiet Cookbook, Sweet & Savory Fat Bombs, and Quick Keto Meals in 30 Minutes or Less. A firm-believer in low-carb living, Martina discovered the ketogenic diet after being diagnosed with Hashimoto's Disease in 2011. Frustrated with the lack of practical resources, Martina created the KetoDiet app and blog to help others live the ketogenic lifestyle successfully. A science geek at heart, Martina incorporates the latest research as well as firsthand experience into her advice. When creating recipes, she focuses not just on carb count but on creating delicious, healthy recipes that are free of processed ingredients, unhealthy vegetable oils, and artificial sweeteners. Today her blog posts reach hundreds of thousands of people and her work has been featured in Cosmopolitan, Glamour, Huffpost Healthy Living, BuzzFeed, as well as dozens of other low-carb media and outlets.
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