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Quick and Easy Ketogenic Cooking

By November 19, 2015August 18th, 2019Uncategorized

Quick and Easy Ketogenic Cooking

If you feel overwhelmed with work, life, family, responsibilities and cooking sounds like another job, I wanted to write a letter to you to help you understand that I am a busy working parent just like many of you. There was a time before kids that I didn’t understand the difficulty of finding time to prepare keto meals and when a client would complain that they do not have time to eat healthy, I would think… “it is easy… I do it daily.” I worked all the time, and I also worked out daily and still was able to find time to put a keto meal together. But I can’t judge, cooking isn’t for everyone. I love cooking. There is nothing I adore more than a rainy day cooking in the kitchen with the radio on. I say rainy day because on beautiful sunny days I prefer to be on my kayak or bicycle; sunny days is when my slow cooker is on (which there are many slow cooker recipes in this cookbook)! I understand we all have different passions and cooking isn’t for everyone, but that is why this cookbook rules! Even the novice cook can make these recipes and if you prefer to be outside like I do, you will love the bonus chapter where you can smoke foods outside!

Quick and Easy Ketogenic Cooking

On November 16th 2011 life threw me for a loop. We received an email that we could pick up our 2 baby boys from Ethiopia. On November 19 we were on the plane and life was never the same. We arrived home in the US the night before Thanksgiving. Let’s just say Thanksgiving was anything but turkey and gravy. Here is a photo of our first day and first Thanksgiving together. If you would like to watch a full video of our journey click HERE.

It was the most magnificent yet the most difficult time in my life. I now was responsible for a one year old and a toddler who was scared of everything new and everything was new. I remember them crying the first time they were in the bathtub… think about it. Why is this lady putting me in a huge hole and filling it with water? They didn’t have a bathtub at the orphanage.Quick and Easy Ketogenic Cooking

Everything was a new experience to them. Which is why I held Kai in a baby carrier at all times while holding Micah’s hand. Try cooking with one hand. Yep, that was what I did. But it was important, they never had such a sense of security before and I needed to make up for years of them not having anyone. Kai would cry the minute someone looked as if they wanted to try take him from my arms to hold him, even Craig couldn’t hold him at first. He just wanted mommy.

I’m not complaining, I would give anything to hold baby Kai in a baby carrier again, but I do want you to know it was an eye opening experience to realize how hard it is to make healthy meals while prioritizing family. But it can be done.  Even with all these challenges, cooking one handed with another strapped to my belly, all while also running business, we did it. Which leads me to why I love this book. Many of the recipes can be made with one hand.

And if you are a novice cook, and a visual learner like myself, there will be a wide variety of cooking videos that go along with the cookbook. Click HERE to watch the videos. 

Quick and Easy Ketogenic Cooking


Want to burn more fat just by eating fat?

It take more energy to produce ketones from fat than glucose:

•There is about 20% energy loss in this process.

•Being in ketosis requires more overall system energy, while still increasing work potential.

•In other words, ketosis increases overall energy expenditure, while at the same time increasing their muscular efficiency.

•Bottom Line: You burn more calories all day (higher BMR) while having more muscle endurance.

A ketogenic diet also increases the energetic output of our mitochondria because these amazing “powerhouse” factories of our cells are essentially designed to use fat as energy. When we switch from using glucose to using fat in the mitochondria, its toxic burden is reduced, the manifestation of energy-producing genes are improved, the output is increased, and the load of inflammatory by-products is decreased.

Glucose needs to be processed first in the cell before it can be passed into the “powerhouse” factory mitochondria. Energy sources from fat don’t need this processing: they go straight into the mitochondria for energy. It is more intricate to create energy out of glucose than out of fat, which causes you to get more energy per molecule of fat than glucose. I see so many clients with fibromyalgia, chronic fatigue, rheumatoid arthritis, cancer, multiple sclerosis, and other autoimmune diseases that cause energy shortages. The ketogenic diet acts on numerous levels at once, something that no drug has been able to do without detrimental side effects.

Think of the mitochondria as the main sources of energy for your cells and body. The energy produced by mitochondria is stored in a molecule called adenosine triphosphate (ATP) — you can consider this your body’s “battery.” Energy-packed ATP can then be transported throughout the cell, releasing energy on-demand of specific enzymes. In addition to the fuel they produce, mitochondria also create a by-product related to oxygen called reactive oxygen species (ROS), commonly known as free radicals. But free radicals are not produced if we use fat for fuel instead of carbohydrates.

In some cells, mitochondria compose 50% of the total volume! When we are low in energy and need a boost, true energy doesn’t come from a short-lived sugar boost from carbohydrates. That energy does not last long and is not without its consequences; it is sort of like how drinking coffee gives us false energy. Instead, true long-term energy comes from the mitochondria. I once read, “Let fat be thy medicine and medicine be thy fat!” How true!

To find out what you may have been doing wrong on your “low carb” diet, check out Keto-Adapted. Click HERE to get a copy!

Thank you all for your love and support!

Click HERE for the Quick and Easy Ketogenic Cooking Cookbook.

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Amanda says:

    Looks fantastic! Happy to make it cookbook #7 in my Maria Way collection!!

  • Amelia says:

    Definitely a must add to my Maria cookbook collection….. Perfect Christmas gift

  • DonnaZ says:

    As life, time, and eating Keto goes on, it becomes a way of life where you don’t even think about cooking Keto ….you just do it! haha It is how I cook now with it being difficult to make foods that are NOT Keto ( if asked to bring something certain for a get-together). I feel so good and energized when following Maria’s way of eating and HER SUPPLIMENT SUGGESTIONS. I highly encourage all of you, maybe for a Christmas gift, to do one of Maria & Craig’s programs. You are not just doing it for you, you do it for everyone that you share life with 🙂

  • I can’t believe you went from publishing thr ketogenic cookbook to this one. You might be exhausted now! Do you have more wind-down time now that both books or done, or are you diving into yet another? 🙂

  • SG says:

    Beautiful cover!

    I need quick and easy. Definitely going on my wish list.

  • Brigit says:

    Would this product on the New Zealand market help with Ketosis ?

    Nature’s Sunshine 7-KETO Capsules 30

    7-Keto is a naturally occurring substance found in small amounts in human blood and tissues, including the brain. A derivative (or metabolite) of DHEA, 7-Keto provides many of the same health benefits as DHEA, without converting into sex hormones (either androgens or estrogens)
    7-Keto may support the production of T3 which in turn may boost the body’s metabolism and lower the body’s pre programmed weight “set point”.
    7-Keto also helps support the immune system by helping to enhance the function of white blood cells and helping increase antibody production.

    Helps increase the body’s basic rate of metabolism.
    Supports weight management goals.
    Supports the immune system.

    ► View all Nature’s Sunshine Products

    Active Ingredients:
    Per capsule

    7-Keto (3-acetoxy-androst-5-ene-7, 17 -dione) 75mg
    Chickweed leaf Extract (Stelleria media)

    Adults: Take 1 capsule daily with a meal

    Those with hyperthyroidism should consult their health care professional prior to using 7-Keto

    Extended Information:
    The source material for 7-KETO powder is derived from wild yams, which are grown commercially. Plant sterols (a class of plant hormones) are extracted from the wild yams. The most common sterol is diosgenin, which has a molecular structure very similar to DHEA. Chickweed – contains ascorbic acid (vitamin C) and various flavonoids, including rutin. Chickweed has historically been known for reducing appetite and helping in weight loss. Such claims may be due, in part, to the herb’s mild diuretic and laxative effects.

    • Maria Emmerich says:

      I’m not sure. Sorry.

    • Jan says:

      I am familiar with this product and although Keto is in the name it does not have anything to do with Ketosis or a ketogenic diet. I am however taking the Nature’s Sunshine L-carnatine and their Potassium combination while eating keto.

  • Jennifer says:

    Hi Maria! I love your blog, videos, and books – they have been so helpful to me! I was reading one of your blog entries last night as I was dosing off that had lots of your tips for eating keto with a hectic lifestyle – now I can’t find it, help!! I was so looking forward to trying those recipes!!

  • Odette says:

    It looks awesome Maria ,will it be available on KINDLE,i find it so easy to have your books on my kindle for cooking away from home !

  • Wenchypoo says:

    I take it you have your hand back now, and are making up for lost cooking time…

  • Kelly Mac says:

    excited to check your new book. While I do love to cook — life doesn’t always allow me to spend as much time as I want in the kitchen. And as anyone keto-adapted has found … being unprepared is the quickest way to mess up your eating plan. Good job — will be adding this book to my collection!

  • Amanda says:

    Maria, could you please share some of your favorite podcasts that you enjoy listening to on your morning runs? Thank you!!

  • Terri says:

    I love all your cookbooks! Can’t wait to add this one to my collection. Beautiful story Maria. What a wonderful thing to be able to comfort those boys and show them love and security. Looking forward to trying these one handed recipes 🙂

  • Joe says:

    Thanks for the invite to purchase KetoOS. So far I really like the product and unlike some, the taste. Wondering if you know the source of the dairy that the product is “plated” with. I was assuming sodium caseinate? Also the source of “natural flavor” is of interest as well as if the product is GMO free. Given that you’re endorsing it I figured you would have asked all these questions early on and the company refuses to answer me. Thanks in advance for your help.

    • Maria Emmerich says:

      It is GMO free and the dairy is from milk that is used in the drying process of the MCT oil. They are looking at using coconut milk in a future version to make it dairy free. 🙂

  • Maria Emmerich says:


  • Melinda says:

    When is your new Quick & Easy Ketogenic Cookbook due out? So excited!!

  • krickt says:

    Okay, this is perfect! I’m a science teacher, in a really small high school in S OK. We are covering Photosynthesis and Cellular Respiration, including Glycolysis, Krebs Cycle (citric acid cycle) and Electron Transport Chain. The State standards only require that they learn that these three things keep things running, both within and from without the mitochondria.
    I showed them where fats and proteins come into the cycles, and how Mitochondria actually prefer the products of fat and protein lysis over glycolysis. They’ve just about had enough of me telling them that their “Food Pyramid” and “My Plate” are wrong. But I’m having a blast with this. They ask every day when are they going to ever need this stuff in real life, so I showed them this post, with all the science stuff, and another website that talked about the same thing, except in how sugar is all you need to live (one of those multiple many bananas a day vegan sites) and had them pull out all the vocab words from our unit, and which one actually used the information we learned correctly, and which one was trying to use science words to confuse and scare. Guess which post won? You! So, thank you for this, this week. We needed a break from learning big scary words, and they needed a lesson in intimidation, misinformation and truth detection. THANKS!

  • Pam says:

    How exciting……both books Keto-Adapt and Ketogenic Cookbook is on my wish list for Christmas. Can’t wait!!!

  • Amanda says:

    Hi! You have written that you don’t keep olive oil in the house because it’s too high in omega-6. Is the same true then with olives? Are they too high in omega-6 to consume often?

  • Connie says:

    Hi Maria, thanks so much to you and your family for opening your lives and sharing with us all. I know there is a LOT of time and energy that goes into the recipes that we benefit from. My question is… I’ve been on a high fat diet for almost (Dec 4th) 1 year now. Lost and kept off over 40 lbs. I could stand to lose a little more, I’m at 135. Which of your cookbooks would you recommend if I’m having trouble getting my fat % at 80% or more. I know you don’t recommend BP coffee, however, it does give me the extra fat I need from a good source. I usually drink it with a meal so I trigger the chewing response. I need entrees and sides that have really high fat % and also I am cooking challenged. I am planning on getting your Keto Adapted and I’m very interested in your Quick and Easy if the majority of recipes either are >80% or offer ways to get them there. Any help you could offer on which books would be best will be greatly appreciated.

    • Maria Emmerich says:


      Honestly my meal plans have perfect ratios even with cutting dairy!

      But if you are looking for a cookbook I suggest The Ketogenic Cookbook.

      Thanks again!

  • Denise says:

    Hey Maria
    I can’t wait for this book. 🙂 Is it like the other ketogenic cookbook without nut flours?

  • Thanks for the nice piece of information on ketogenic cooking. I can’t wait to read this book.

  • Debbie says:

    Hi Maria , you are amazing How can I get a signed copy of your book

    • Maria Emmerich says:

      Well it isn’t out yet. I’m still finishing edits. But if you message me in March I can mail you a copy;)

  • Elsa says:

    Hi Maria!

    I saw your ” Quick & Easy Ketogenic Cooking: Meal Plans and Time Saving Paleo Recipes to Inspire Health and Shed Weight” book as nr 1 on Amazon within Paleo diet. I was wondering if the recipes are diary free or with diary (as I don’t eat dairy).

    Thank you!

  • Karyne says:

    Hi, I had the 30 detox and just now purchased the quick and easy but I am noticing we don’t have shopping list for the 30 days plans…is there anywhere we could find these? I found it so convenient. Thanks for making wonderful books that make it such a pleasure to eat and live by!

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