Butters, Sauces and Gravies

Sometimes it's hard to get the fats in. Fats are a lever, meaning you don't have to get them all in everyday, but they do help keep the hunger away. Here is some information on fats and why we need it. One of my favorite ways to add fats is to add sauces, compound butters... Continue Reading →

Fried “Apples” Keto Style

If you're missing apples, this idea can help. Not the same as a raw apple, but fried apples can dress up a lot of different dishes. Great over yogurt, chia pudding, ice cream or just served with whipped cream. Could also be used in pies, or crumbles. Pre-cook chayote to about half done first. Adding... Continue Reading →

Key Lime Cheesecake

Ingredients: Crust - 1 1/4 cup almond flour3 tbsp butter, melted1 tbsp sweetener (Brown "sugar" gives it a great flavor) Filling - 8 oz cream cheese, softened1/2 tsp vanilla extract1 1/2 cups heavy whipping cream.3 ounce packet sugar-free lime jello (single small box)2 tbsp lime juice (optional, for extra tartness)1 tsp lime zest Instructions: Preheat... Continue Reading →

Keto 101

A great starting place... Keto Basics The science behind ketosis and why it works...The Science Why do we need Fats? Hydration and electrolytes are very important...Hydration vs Electrolytes Not everyone in your life is going to be keto, but we can easily adapt... How to eat keto in a house full of carb'ers Being prepared... Continue Reading →

Fathead Dough and its Many Uses…

BASIC RECIPE Ingredients: 1 1/2 cup Almond flour1 tbsp baking powder (omit if you don’t want some rise)2 1/2 cup Mozzarella cheese (shredded)1-2 oz Cream cheese1 large Eggs (beaten) Instructions: Line a baking sheet with parchment paper.Stir together the almond flour and baking powder. Set aside.Combine the shredded mozzarella and cubed cream cheese in a... Continue Reading →

Don’t be fooled by trigger words…

GLUTEN FREE does not equal keto friendly. Gluten free only means there is no wheat gluten in a product, it can still have corn, oats, rice, quinoa, and other the other non-keto grains. Those last few words can be a little misleading, some parts of some grains are acceptable (like the fiber), but in general... Continue Reading →

Vacation and Traveling

There are lots of ways to vacation while on keto...only you can decide what will work best for you. You can even make a different decision each day depending on your plans for the day. Vacation is about fun, it’s about the experiences, it’s about the adventures, and it’s about the people you are with.... Continue Reading →

A Little About Sweeteners…

When it comes to sweeteners, there is more to it than just the carbs...GLYCEMIC INDEX counts too. Most Common Sweeteners A lot of brands add other things that can impact your glucose other that the main sweetener. Some add dextrose or maltodextrin, others (mostly baking blends) add regular white sugar, these mixes can cause problems... Continue Reading →

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