Interview with Jen Fisch

Jen Fisch, creator of the blog Keto In The City, is passionate about offering simple solutions for following the ketogenic lifestyle. She is a single, working mother who has battled autoimmune disorders for 20 years and has turned to the kitchen to find simple, delicious ways to make the ketogenic diet work for her busy lifestyle.

With a loyal Instagram following on her page @ketointhecity_, her growing YouTube channel Keto In The City, and hundreds of thousands of visitors to her blog, Jen is one of the top influencers in the ketogenic space.

She is not a nutritionist or trained chef, just a determined mom who searched high and low for a way of eating that would reduce the inflammation caused by her autoimmune disorders and allow her to feel like the very best version of herself. She lives with her daughter in Hermosa Beach, California.




Tee: When did you decide you wanted to write a cookbook?

Jen: I had been playing around with some different ideas on how I could share keto with more people and the opportunity came to me to write this book and it seemed like the perfect fit! I’m a single, working mom so I knew that I wanted to share tips on how to make keto work for a busy lifestyle.


Tee:  How has your journey been so far as a cookbook author who specialises in keto?

Jen: The writing process was a lot of fun for me. Creating 5-ingredient recipes that also taste really good is not easy, but it was a great challenge. I just really wanted to show people that keto can be easy and yummy at the same time.


Tee:  Your latest release The Easy 5 Ingredient Ketogenic Diet Cookbook is a #1 best seller in the Canadian Cooking, Food and Wine industry. How does it feel?

Jen: It feels amazing and it was such a great surprise! I am constantly blown away by how wonderful and supportive the keto community is and it is really amazing to hear from people all over the world who are making recipes from my book!


Tee: What is the keto diet all about? Can it be taken up by anyone who’s health conscious but without any health issues?

Jen: In short keto is a high fat, moderate protein, super low carb diet. It is called “keto” because when you drastically restrict carbs your body will begin to burn its own fat or ketones instead of sugar/carbs. The high level of healthy fats (avocado, salmon, grass-fed meats and butter, etc…) keeps you full and satisfied.

In my experience a lot of doctors aren’t super familiar with keto, but there are lists online of doctors and nutritionists who are educated on keto. I would recommend people look there for resources. Personally, I began keto to reduce the inflammation in my body caused by 2 autoimmune disorders that I suffer from.


Tee:  What other books do you intend to bring forth in the keto series?

Jen: I want to continue to bring people easy recipes, they may not all be 5 ingredients, but they will all be delicious and made with easy to find ingredients.


Tee: Though you’re not a nutritionist or a trained chef, what do you believe makes your book stand out and appeal to audiences?

Jen: I hope it is because people can relate to my journey as a busy mom. Keto can seem intimidating at first and I just try to break it down in super simple terms and show how it can work for real life.


Tee: How can readers reach you?

Jen: They can find my book on Amazon, Barnes & Noble and other retailers.


Read the review of The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High Fat Recipes for Busy People on the Keto Diet Here



The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet by Jen Fisch

Title: The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High Fat Recipes for Busy People on the Keto Diet

Author: Jen Fisch

Publisher: Rockridge Press

Date of Publication: 2 January 2018

Rating: 5/5

Diagnosed with two auto immune disorders: psoriatic arthritis and psoriasis, Fisch decided to take up a keto diet earlier on in her life at the age of 18-19. As the tagline of the book describes, it is full of low carb, high fat recipes for busy people on a keto diet. Looking for ways to alleviate pain, she followed her doctor’s advice and started a low carb diet by cutting out sugar intake.

Following a keto diet helps body to burn fat/ ketones for energy instead of burning sugar for energy. Mental clarity, reduced inflammation and increased energy are some of its benefits. Macro nutrients are the major nutritional elements that make up the caloric content of food. The trick is to avoid low quality fats. Intermittent fasting can be adopted as a part of a ketogenic lifestyle. She then goes on to provide a basic guideline about managing electrolytes to maintain a keto diet that necessitates drinking a lot of water.

Paleo is often used interchangeably with Keto. It is not as high in fat or low in carbs as keto and has several differences as well as types. It is possible to follow a keto diet while following principles of both. Fisch mentions some must have kitchen equipment as well before getting to the nitty gritty of her recipes. The chart about foods to enjoy and foods to avoid is very helpful. It is wise to have a well -stocked pantry and some pantry essentials include pink Himalayan salt, ghee, olive oil and grass fed butter. She enlists some of her favourite keto products including Kerrygold Butter, Fat Snax Cookies, Miracle Noodles and Miracle Rice and many more. Details about keto cooking is provided in a few short paragraphs under sub headings. Its short, easy to understand and offers a prelude to the recipes that are to follow. The amazing thing about these recipes is that they can be cooked in a single pot, in a single pan, within about 30 minutes and are vegetarian. Each recipe calls for only 5 main ingredients.

The recipes are provided with the ingredients to the left along with their cooking time and the procedure on the right. A short ingredient tip is provided below each of these. The book is extremely organised with recipes divided into smoothies and breakfast; soups and salads; side dishes and snacks, fish and poultry entrees; pork and beef entrees and ultimately some really yummy desserts and sweet treats. The chapter on sauces and dressings is a bonus with its innumerable number of creative and delicious sauce combos. The recipe title index at the back of the book makes recipes easily accessible.

Fisch offers some incredibly simple solutions through her thoughtful and well experimented recipes to create natural, wholesome meals out of just 5 ingredients. She can be reached at