What better way to wake up on Christmas day than with a mug of Keto Peppermint hot chocolate. My cocoa mix recipe is great to have on hand and then customize it based on the occasion. This season I'm finding that peppermint has my heart (and my kids'). 

The easiest way to make peppermint hot chocolate is to use my Keto hot chocolate mix and add a drop of pure, peppermint essential oil to your batch. I recommend Young Living's brand of essential oils based on their high standards or purity and seed to seal guarantee. They are also the only essential oil brand recognized by the FDA with a whole line of consumable essential oils. You can read more about their company here. (Note that in order to purchase from Young Living you will need to be a member. You DO NOT need to make regular purchases unless you want to. We love Young Living for their efficacy and commitment to non-toxic oils and products. Contact me for more information or join here). If you do not have essential oils you can use peppermint extract, though you will need to explore on the amount you need.

This recipe is so easy and such an simple way to get into the holiday spirit. Enjoy!

Makes:
2 cups of hot chocolate

Ingredients:
16 oz hot water
4 tablespoons TKF Hot Cocoa Mix
1 drop Peppermint Essential Oil**
2 teaspoon stevia (optional)
Garnish: Sugar-free peppermint candies, white chocolate chips, whipped cream (optional)
 
Directions:

1. Warm your hot water. I like to use the tea kettle.
2. Pour your hot water over your mix and stir vigorously. The hotter the water, the more easily the mix will dissolve.
3. Add your drop of Peppermint Essential Oil.
   PLEASE NOTE: Not all essential oil brands are created equally. Young Living is the only essential oil company with an FDA approved line of CONSUMABLE essential oil. Please DO NOT cook or consume essential oils unless they are from Young Living or if you've verified its purity.
4. Garnish with some smashed sugar-free peppermint candies, white chocolate chops and keto whipped cream. Enjoy!

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Gingerbread cookies. The epitome of Christmas. Funny thing is I never ate or decorated gingerbread cookies when I was young, but my kids asked for them last year so I set off on a mission to make a keto-friendly gingerbread recipe. Personally I like gingerbread cookies that are crunchy with a nice balance of sweet and spicy. I'm not a huge fan of overly sweet or overly spicy versions. If you're looking for a lightly sweet, crunchy keto gingerbread cookie recipe, then this one is for you.

Crunch
There are couple secrets to crunchy cookies when baking keto. Believe it or not the type of sweetener you use contributes to the final texture of the piece. It not only has a different sweetness profile (so be careful when substituting sweeteners when they are listed on a keto recipe. They can be listed because of their end property or sweetness level. Always use the sweetener lists to get the closest results. I know, there are A LOT of different keto sweeteners, but trust me, choosing the right one can be the difference between chewy or crunchy, sickly sweet or the perfect sweetness.)

For this recipe I use Monkfruit sweetener a combination of the classic version and just a tablespoon of the Gold version. Why? Monkfruit crystalizes after it is warmed so the result is an extra level of crunch that you wouldn't get otherwise from a different sweetener. Also, Monkfruit is on the milder side of sweet so if you use something else, I would gut your sweetener down a bit. The Monkfruit Gold version is much sweeter so 1 tablespoon is sufficient.

Lastly a tablespoon of psyllium husk brings all the ingredients together and allows it to firm up and hold the best.

I hope you enjoy this recipe. Look out for my icing recipe to be posted soon!

Yield:
Recipe makes 12-15 cookies
 
Ingredients:
2 cup almond flour
1 tablespoon coconut flour
1 tablespoon psyllium husk
1/4 teaspoon salt
1 1/2 teaspoons baking powder
2 teaspoons group ginger
2 teaspoons ground cinnamon
1/4 teaspoon ground clove
4 tablespoons butter, softened
1 egg, beaten
1/4 cup sweetener (I like Monkfruit for this)
1 tablespoon sweetener, gold (I like Monkfruit for this)
1 tablespoon black strap molasses
 
Directions:

1. In a medium sized bowl combine almond flour, coconut flour, psyllium husk, salt, baking powder and spices. Whisk together to remove any lumps. Set aside.
2. In a separate bowl whisk together egg, softened butter, molasses and sweeteners. 
3. Add dry ingredient to your wet and mix until combined. It will look like there isn't enough moisture but just keep mixing until well combined.
4. The dough will be moist, but crumbly. However when you press it together, it should stick together and not crumble apart. If its too dry add an extra table of melted butter.
5. Split the dough into 2 parts. Roll each part flat between 2 sheets of parchment to about 1/4 thickness.
6. Put the flattened dough in the refrigerator for 10-15 minutes.
7. Once chilled use cookie cutters to cut the shapes out.
8. Use a spatula to loosen the shapes from the parchment paper. Transfer to a cookie sheet with a fresh clean sheet of parchment paper.
9. Bake in the oven at 320° for 13-15 minutes. 
10. Turn off the oven and open the oven door for 10 minutes. DO NOT REMOVE THE COOKIES OR COOKIE SHEET. Close the oven door back up and leave the cookies in there for 1-2 hours (TRUST ME). Remove the cookies and transfer them directly to an air-tight container to maintain its crunchiness! 

 
Net Carbs: 2.68g Net Carbs per cookie
Net carb calculations are approximate and depend greatly on the brands and ingredients used. Net carbs are provided to provide a ballpark calculation. Use a carb calculator app to find your exact net carb count.

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When fall rolls along and the colder weather begins, chili starts making its entrance into our weekly food menu. What goes better with chili than cornbread? When going keto, you can no longer make this food item from that little blue carton since corn is off the table. But how can we get a yummy, sweet bread to eat with our chili.

Enter this easy, mock cornbread recipe that I worked to perfect for several months. The way to get the fluffy airy bread texture is to use yeast, yup. If you’ve ever used yeast before it can appear daunting, but I assure you that its sooo easy once you have one or two yeast recipes under your belt.

Yeast and Sugar
You will need to activate your yeast with sugar. Yes sugar. It doesn’t work with any keto sweeteners like Swerve or allulose. It DOES however slightly work with Yacon Syrup but your bread will have a slightly different flavor in the end, not bad, but just different. So back to the sugar. Yes, you will need to use 2 teaspoons of white sugar. Don’t worry because the yeast will consume the sugar and release gas once it “proofs” or activates. This gas is what gives the bread its rise and the delicious air bubbles within the dough. Trust me when I say you can't really replace this, the final product won't really be the same.
 
​Serves:
16
 
Ingredients:
1 1/3 cups lukewarm water (about 100º F)
2-3 teaspoons sugar
2 ¼ teaspoon Instant Yeast
1 cup almond flour
¾ cup whey protein isolate
3 tablespoons coconut flour
2 tablespoons coconut oil
½ teaspoon Xanthan gum
½ teaspoon salt
1 ½ teaspoon baking powder
½ cup Allulose
½ teaspoon turmeric powder
1 tablespoon Yacon Syrup
 
Honey Butter Ingredients:
4 tablespoons butter, softened
1 tablespoon Yacon syrup
 
Directions:

1. Proof your yeast to begin. Pour the sugar into the warm water and add the yeast. 
2. Allow the yeast to proof (bubble and activate. If your yeast mixture is not bubbly by 10 minutes, try to proof a new batch of yeast. Make sure your water is not too hot otherwise you will kill your yeast.)
3. In a separate bowl, add all the dry ingredients and mix with whisk to remove any clumps.
4. Once the yeast is proofed, pour the yeast into the dry ingredients bowl.
5. Add the coconut oil and mix with a wooden spoon for 1-2 minutes.
6. The “dough” should come together (but not like normal bread dough). This keto dough should resemble more like cake batter. That’s ok.
7. Cover the bowl with plastic wrap and allow it to rest and rise for 1-2 hours.
8. After the first rise, mix the dough again—it should have a bunch of air in it.
9. Prep your 8x8 pan by lining it with parchment paper.
10. Pour the dough and smooth it out with a spatula. Cover the dish with a dish towel and allow it to rise for another 30 minutes.
11. Bake in the oven at 400º for 15 minutes. If it is still wet in the center, bake for an additional 2 minutes.
12. Allow it to cool on a wire rack for 15 minutes before cutting.
13. Prep the honey Butter by mixing the ingredients in a small bowl until combined. Serve and enjoy!

 
Net Carbs: 1.75g per serving (1 slice)
Net carb calculations are approximate and depend greatly on the brands and ingredients used. Net carbs are provided to provide a ballpark calculation. Use a carb calculator app to find your exact net carb count.​

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This low carb and keto-friendly one pot chicken bacon carbonara pasta is a#ketomoms dream! If you are a parent keto who needs to feed your family a yummy and simple dinner, that is full of healthy fats, this one pot meal is a definite winner.

​Serves:
4

Ingredients:
1 tablespoons avocado oil
4 strips of bacon, chopped
4 chicken thighs, chopped
2 ½ cups Chicken stock, divided
2 cups heavy whipping cream (or whole milk)
2 cups shredded cheddar cheese (I like to use a sharp and and medium cheddar)
1 egg, beaten
½ teaspoon garlic powder
Salt and Pepper to taste

Directions:

1. Heat 2 tablespoons of avocado oil.
2. Add bacon. Brown, remove from the pan and set aside.
3. Add diced chicken and season with salt, pepper and garlic powder.
4. Brown, remove from the pan and set aside.
5. Add 1/2 cup of chicken stock to deglaze the pan.
6. Add remaining chicken stock and heavy whipping cream.
7. Bring this to a boil and add low carb pasta (see my link below to buy the pasta I used).
8. Cook the pasta according to the package directions.
9. Once the pasta is al dente, add the chicken and bacon back to the pot.
10. Mix in cheese and egg. Stir to combine and serve!

Net Carbs: 7.0g per serving

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*Net carbs calculation is an approximate calculation and depends of the brand of ingredients and serving portion size.

You’ve probably already heard by now about the benefits of Apple Cider Vinegar (ACV) for weightloss and supporting overall metabolic health, including boosting your immune system which is now being shown to start and center around the gut. 

The Cleveland Clinic writes about several reasons why fermented foods and drinks, as well as ACV helps with our health by specifically aiding your gut microbiome. Here’s three reasons they included in their article. Click here to read the full article.
​
• Your body needs help making certain vitamins
Good bacteria are to thank for synthesizing, or producing, many vitamins your body needs. That list includes vitamins B1, B2, B3, B5, B6, B12 and K.

• A healthy body needs balance
Tiny bacteria in your intestine have full-body effects. Research shows a less diverse gut microbiota is associated with many chronic disease, such as obesity, asthma and chronic inflammatory conditions such as inflammatory bowel disease. Research is still ongoing into why this is the case.

• They can help restore your gut health after taking antibiotics
Ever had diarrhea or other digestive problems after taking antibiotics? That’s because they wipe out both good and bad bacteria. Eating fermented foods may help restore your gut bacteria to normal. Be sure to eat a diet high in fiber and plant-based foods, which gut microbes flourish on.
 
Serves:
1

Ingredients:
Tall Glass
2 oz Apple Cider Vinegar (with “Mother”)
½ tsp Ground Ginger
1-2 packets stevia (or to taste)
8oz water
 
Directions:

1. In a tall mason jar, add apple cider vinegar, ginger and stevia.
2. Fill the glass with 8oz of filtered water and add ice.
3. Shake and serve.
4. Add more stevia to taste (if needed)—Enjoy!

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Who else loves those Red Lobster cheddar bay biscuits? I have both hands raised haha. Those fluffy, cheesy biscuits were the best, so here's my very close Keto version that will make your heart happy (no pun intended). According to the Red Lobster website, one of their biscuits is a whopping 16 grams of net carbs--eek! How many did I eat last time I was there so many years ago?? Not to worry— My copycat version is about 2.2g each!! 

The Flours
Two great characteristics about the Red Lobster version is its fluffiness and cheesiness. My copy cat version uses a secret ingredient that help amplify both of those qualities in this keto remake. I like to use a combination flour blend of almond flour and whey protein isolate. If you've been cooking keto for a while you know that without much fats almond flour is dry and gritty. The addition of the why powder, in my opinion, helps bind the almond flour better improving the texture of the final product.

Also, whey protein helps amplify the cheesiness of this recipe and enhances the buttery flavor—all great positives in my opinion. LOL

The Cheeses
The original cheddar bay biscuits used only cheddar. I like a combination of 2 cheeses for an enhanced flavor profile. But in a pinch and if you hate buying many different cheeses, then feel free to stick to all cheddar.

Serves:
4-6 People

Ingredients:
3/4 cup almond flour
1/4 cup whey protein isolate, unflavored
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1 cup sharp cheddar cheese, shredded
1 cup gouda cheese, shredded (or double the cheddar)
4 eggs, beaten
2 tablespoons Kerrygold butter, melted
1/2 teaspoon garlic power
1/2 teaspoon dried parsley

Directions:

1. Combine flour, whey, cheeses, baking powder and soda, garlic powder and dried parsley in a medium sized bowl.
2. Whisk together and remove any clumps from the almond flour and whey.
3. Add beaten eggs and melted butter.
4. Mix well to combine. The batter should be moist, but not wet. If its too dry, add 1 additional tbsp of melted butter.
5. In a cookie sheet lined with parchment paper, spoon batter in 3-4 inch rounds spaced out about 2 inches apart.
6. Bake in the oven at 400° for 12-15 minutes.

These are best served immediately out of the oven. They can also be stored in a ziplock bag and then left overs warmed up for 10 seconds in the microwave.

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Tired of the same keto appetizers for your parties? Wow your guests with this ketofied version of an easy crab sushi bake. This recipe is so light and tasty that your guests will keep coming for more. This can also serve as an excellent side dish to an Asian-inspired dinner at home. With so many ingredients being a keto-staple item, this dish is easy to whip up most any night of the week.

The incredibly versatile cauliflower. For this recipe I use cauliflower rice to replace the traditional rice found in sushi. By adding some cream cheese, the cauliflower sticks together like sticky rice and does a great job substituting for the job. If you love a lot of "rice" in your sushi or sushi bakes, then I'd recommend that you double the rice ingredients in this recipe and go from there.

Complexity
This recipe is EASY. Don't be intimidated by the layers and the fancy presentation. There's nothing inherently hard about mixing the ingredients or frying an omelet. Once you get all your ingredients together and have your layers prepped and ready, the task of layering and putting together this dish is super simple. I love dishes that look like I spent all day making them, LOL. We eat with our eyes first, friends!

Real Crab Meat is a MUST
Don't skimp here my keto friends. Most sushi bakes (non-keto) you see online use imitation crab instead of fresh crab meat. As a fully keto-approved recipe, there is no substitution here unfortunately. Imitation crab meat is generally made from pollock fish that has been processed, minced and put together using additives and other ingredients. Imitation crab contains potato starches to bind the minced pollock as well as sugar and vegetable oils to help extend its shelf life—all 3 ingredients that are a huge NO in the keto diet world. Real crab meat also contains for nutrients like vitamin B12, zinc, selenium and omega-3 fatty acids. Score for the healthy fats.

Alternatives
Though I haven't tried it, I'm think this may work out great with minced lobster or shrimp if you don't like crab. Either way, this dip is sure to please. ENJOY!

Serves:
2-3 People

Ingredients:
1 package frozen riced cauliflower (about 10 oz)
1/3 cup crab meat
4 eggs
4 ounces cream cheese, softened, divided
1 tablespoon avocado oil
1 tablespoon + 2 teaspoon rice wine vinegar, divided
1 tablespoon sesame seeds, divided
2 tablespoons avocado mayo
2 tablespoons allulose
1/2 avocado, diced
1/2 english cucumber, diced
Nori Sheets (seaweed sheets)
Furikake seasoning
Pinch garlic power
salt and pepper to taste

Directions:

1. Heat a large skillet over high heat and add sesame seeds. Roast the seeds until they are a light caramel brown color. Stir often so they don't burn.
2. Remove the seeds from the pan, divide and set aside.
3. In a microwave safe bowl, defrost the cauli rice.
4. Once defrosted, wring out the rice in a kitchen towel to remove the excess water.
5. In your pan, cook your eggs in a flat omlette shape. Remove and set aside.
6. Next in your pan, add avocado oil and cook the rice for 5 minutes until tender. Season with a pinch of salt, pepper and garlic powder.
7. Turn off the stovetop (but leave the pan on the stove). Add half of the sesame seeds, 1 tablespoon of rice wine vinegar and 2 ounces of cream cheese. Mix and stir until fully combined. Set aside.
8. In a bowl mix crab, mayo, remaining cream cheese, allulose, remaining toasted sesame seeds and 2 teaspoons of rice wine vinegar. Stir until completely combined.
9. Now for the layering! In an oven safe dish, layer cauli-rice, nori sheet, egg, crab mixture.
10. Bake in the oven for 10 minutes at 375° or until the crab is bubbling.
11. Remove from the oven and allow it to cool slightly. 
12. Garnish with diced avocado and cucumber and then top it with the furikake seasoning. 
13. Serve with snack sized sheets of seaweed or cut the larger Nori sheets into smaller squares.

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Some dinners look fancy. Some dinners sound fancy. Some are both—like this one, but do you want to know a secret? This meal is done and on the dinner table in just about 30 minutes!! 

If you are intimidated by cooking fish, don't be. Cod is a fairly forgiving fish that cooks really easily. It has a mild flavor and is quite versatile. I use it for my air-fried fish and "chips". My eight year old actually requests this meal every few weeks and since it changes the pace of our meals and they get a healthy serving of nutrients from fish, plus its Keto-friendly, then it's all systems go for this recipe. And since it's only 5 main ingredients, it's busy keto mama approved.

​I like serving this with a side of cauliflower rice or roasted veggies like asparagus or broccolini.

Serves:
4 People (Adults)

Ingredients:
7-8 cod fillets
1 shallot, sliced
3-4 garlic cloves, minced
10-12 cherry tomatoes, sliced in half
4 tablespoons butter
1 tablespoon avocado oil
1/2 cup dry white wine (or chicken stock)
5-6 leaves of basil (for garnish)
1/4 teaspoon garlic power
1/4 teaspoon dried parlsey
salt and pepper to taste

Directions:

1. Heat a large

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Have you ever wondered why the Swedish meatballs they sell at Ikea are so darn cheap? I've always wondered that but never really bothered to investigate (if anyone knows, email me because I'm curious but not curious enough to dig on my own, Ha!). So I hadn't been to Ikea in ages but the other night I needed a recipe that would be kid friendly—since my daughter has a school friend over—and I had an extra head of cauliflower that needed to be made. 

Swedish meatballs! I knew this was the ticket. I love the sweetness that comes from the nutmeg and all spice in this recipe. Most of the time I stick to my go-to recipes and that I find myself in a ingredient vortex. This recipe is a nice change of spices which really offered a nice change of pace to our normal weekly meals. The best part? All the kids ate it up and that is the BEST FEELING as a mom.

Serves:
4-6 People

Meatball Ingredients:
2 lbs ground beef
1 egg
1/2 cup parmesan cheese, grated
1 onion, diced
2 tablespoons avocado oil, divided
1/4 teaspoon all spice
1/4 teaspoon nutmeg
1/4 teaspoon salt
1 tablespoon fresh, chopped parsely
1/2 cup panko pork crumbs

Cream Ingredients:
1  1/2 cup heavy whipping cream
1/2 cup beef stock (or water)
1 tablespoon butter
1 cup parmesan cheese, grated
1 cup gouda cheese, grated (or any other milder white cheese. Don't use any cheddars. Or just double the parmesan.)
3 teaspoons Worcestershire sauce
1/2 teaspoon xanthan gum
1/2 teaspoon avocado oil

Directions:

1. In a pan heat 1 tablespoon of avocado oil and sauté onions until they are soft and slightly caramelized.
2. In a large bowl combine all the meatball ingredients and add the sautéed onions. Mix with your hands to incorporate all the ingredients. Form into meatballs about 2 inches in diameter.
3. Once rolled, brown the meatballs in your pan with the remaining avocado oil. Remove cooked meatballs and set it aside.
4. In a small bowl mix the xanthan gum and avocado oil to make a slurry. Once combined, set it aside.
5. In the pan melt butter and add the xanthan slurry. 
6. Using a whisk, mix the butter and the slurry until combined.
7. Slowly pour the heavy whipping cream, stirring with your whisk to break up and xantham gum clumps. Stir until smooth.
8. Add cheeses to the cream and stir until melted.
9. Add beef stock or water to thin out the cream sauce to your desired consistency. 
   
10. Add Worcestershire sauce and reduce your heat to medium-low.
11. Add your meatballs back to the cream sauce and stir to combine and coat the meatballs. 
12. Reduce your heat to low and allow the flavors to combine on a low simmer for 8-10 minutes.

​Serve Swedish meatballs with a side of veggies or over Mashed Cauliflower. Bon Appetit!

What is it about meatballs that make them so comforting and fulfilling? They're also compact and fun so the kids love them. I also love them because I can hide things in them LOL. Before we were Keto I used to hide a tom of veggies in my meatballs and meatloafs because otherwise the kids wouldn't eat them. Now my views on nutrition have so drastically changed. I still hide some veggies (old habits die hard), but I also add some beef liver (sometimes) or beef liver supplements (shhh!)

These keto meatball versions include extra parmesan cheese mixed inside the meatball as well as some pork panko and almond flour as binders. They always come together to nicely and are juicy, filling and delicious. 

Ingredients:
2 pounds ground beef
2 tablespoon beef tallow, divided (or Kerrygold butter)
1 onion, diced
1/3 cup pork pankos (pork rind "bread" crumbs)
1/3 cup grated parmesan cheese
1/8 cup almond flour
2 eggs
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon salt and pepper
28 oz Rao brand marinara sauce
1/2 teaspoon Italian seasoning
3 oz fresh mozzarella cheese

Directions:

1. In a small pan heat one tablespoon of tallow and sauté onions until they are done. Set aside to cool.
2. In a large mixing bowl combine ground beef, onions, almond flour, pork pankos, cheese and eggs. Add salt, pepper and seasonings.
3. Mix by hand to incorporate all ingredients. Roll mixture into 3 inch balls.
4. Heat remaining tallow in a shallow Dutch oven.
5. Brown your meatballs on the stovetop, turning once or twice to brown the other sides.
6. Once all browned, pour the Rao sauce over the meatballs.
7. Top with fresh mozarella and bake at 350° for 20 minutes.
8. Broil for 2 additional minutes until the mozarella is melted and caramel colored brown.

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Tools:
Instant Pot

Ingredients:
2-3 pounds chuck roast, cubed
1 tablespoon beef tallow (or Kerrygold butter)
1 onion, cubed
1 1/2 cup celery root, cubed
16 oz tomato sauce
1 cup water (or beef broth)
1 tablespoon liquid aminos
1/2 tablespoon Worcestershire sauce 
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
salt and pepper to taste

Directions:

1. Set the Instant pot to sauté mode.
2. Generously salt, pepper and season the beef chunks in a dish to coat them with spices.
3. Add beef tallow to preheated pot and brown the beef chunks on all sides.
4. Add diced onions and stir to cook for 2-3 minutes.
5. Add water, tomato sauce, liquid aminos and Worcestershire sauce to the meat onion mixture. Stir to incorporate.
6. Turn instant pot setting to cancel. Cover the instant pot and then tap the pressure cook setting, set on high. Set the timer to 20 minutes.
7. At the end of the 20 minutes, pressure release the chamber. Add the diced celery root and cook for an additional 15 minutes.
8. Serve immediately hot over some cauli rice or Mashed Cauliflower!

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Ingredients (Marinade):
5 pounds Korean style beef short ribs
1/2 cup liquid aminos
1/2 cup water
2 tablespoon brown Swerve
1 tablespoon Yacon syrup
1 tablespoon avocado oil
2 tablespoon rice wine vinegar
2 stalks green onions sliced
2 inch piece ginger, sliced
1 teaspoon black pepper

Directions:

1. Mix all the ingredients in a bowl and marinate the meat.
2. Cover and marinate in the refrigerator for at least 2 hours.
3. Grill short ribs, turning once, to desired doneness, about 3 to 4 minutes per side. 
4. Serve with a side of garlic caulirice. Enjoy!

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Did someone say ice cream? We are an ice cream family. Before our keto transformation we used to eat ice cream practically daily for dessert. Looking back, we so didn't need those extra carbs and sugars right before bed. But that got us here today and helps guide my decisions at this season of our lives.

Keto ice cream is one of those desserts that seem like it could easily be a guilty pleasure, but on keto it's quite frankly a mainstay. Plus if your ice cream is made with organic, grass fed heavy whipping cream and other quality ingredients, then bring the ice cream sundae bar on over as I check all the boxes off my macros. 

This is exactly the reason why the thought of making my own ice cream appealed to me so much. As I've gotten deeper into my ketogenic journey I'm realizing more and more that the core concepts about quality ingredients are just as important, if not more so, than simply counting net carbs. Yes, you read that right. Net carbs in keto is one part of a greater picture of wellness. Macro ratios are also important. In therapeutic ketosis dietitians strive to hit a near perfct macro ratio at every meal. And guess what? This ice cream recipe does just that. The macro ratios are just perfect with this recipe (77-18-5) which helps justifies having a bowl after dinner even more!

​Also most of the keto ice creams out there have started giving me GI discomfort because of their specific blend of sweetener. Others just ​aren't organic—both things that are important to me. 

So there began our summer goal to make vanilla ice cream. Vanilla ice cream quickly turned into a list of 10 flavors I was set to make as my kids quickly rattled off many favorite flavors. My brother in law also makes ice cream, but never strawberry. And with a strawberry-loving daughter, a huge backyard garden yield and an equally strawberry-loving husband, the challenge was accepted to make keto strawberry ice cream.

The custard base is the same on all my ice creams. What I like about it is that it is EASY. I mean come on now who has time to temper the eggs? (Hint: I looked this up and apparently tempering your eggs for homemade ice cream is an urban legend LOL. That was enough for me and allowed me to simplify a step—done!) Blending some of the strawberries and leaving some chunky gives you that authentic strawberry ice cream look with the specs and pieces of strawberries in your ice cream. YUM!

Ingredients:
4 cups heavy whipping cream
3 eggs
3/4 cup Allulose sweetener (You can use Xylitol but it gives me IG discomfort, so I prefer Allulose)
2 tbsp whey protein, unflavored (optional)
1 tbsp vanilla extract
1/8 tsp salt
3 cups fresh strawberries, roughly chopped
1 tbsp lemon juice
1/4 cup Allulose sweetener ​

Directions:

1. In a medium pot combine heavy whipping cream, eggs, Allulose, whey and salt.
2. Stir to combine and cook on low for 15 minutes or when the mixture reaches 160°. Do not boil and stir often.
3. While this is cooking, macerate the strawberries with the lemon juice and remaining Allulose. Smash the strawberries and let the juices come out.
4. Remove the custard from the heat and strain the custard through a strainer into a clean bowl. (You will be refrigerating this mixture so something with a lid would be great).
5. Add vanilla and stir.
6. Take half macerated strawberries and 1 cup of the custard and blend together. 
7. Then pour the blended mixture and the remaining macerated strawberries with the custard. 
   Stir with a spoon, cover and chill for at least 6 hours. Overnight is better. 
8. Process the ice cream in an ice cream maker for 15-20 minutes until it’s a soft-serve consistency. 
9. Transfer the soft serve into a freezer-safe container and freeze for 2 hours until firm. Serve and enjoy!

TIPS

• Depending on how cold your freeze is, you’ll need to take out your ice cream about 10 minutes before serving to soften it. Our freezer is quite cold but I've noticed on freezers on factory settings you should be fine.

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Chicken and waffles was a meal I ordered once in a blue moon because it always felt gluttonous and unhealthy. A "normal" standard American Diet version of this meal easily boasts 306 grams of carbohydrates and upwards of 123 grams of sugar; not even counting the sugar and carbs from any syrup you'd slather on top--YIKES!! (These nutrition facts I pulled from a popular restaurant's chicken and waffle menu version, eek!)

My keto version is about 6 grams of net carbs for an ENTIRE SERVING (2 pieces of chicken and 2 waffles PLUS keto maple syrup!) I no longer feel guilty eating this meal and neither should you. It's also become a favorite in my household with my kids.

I also opted to use my Cosori air fryer to cut out any further polyunsaturated fats that would have been used if I deep fried the chicken. More on polyunsaturated fats and MegaTrans fats in a separate blog post. For now, know that the air fryer option still produces a crispy crust while keeping the inside moist and flavorful. Bon appetite! 

Ingredients:
2-3 pounds skinless chicken thighs
3 cups pork pankos (pork rind "bread" crumbs)
1 cup shredded parmesan
1 cup almond flour
3 eggs, beaten
1 teaspoon Pink Himalayan sea salt
1 teaspoon garlic powder
1/2 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon pepper
Waffle Recipe

Directions:

1. Pour the almond flour, pork panko crumbs and beaten eggs in 3 separate shallow bowls.
2. Add the spices, salt and pepper in with the almond flour. Mix and set aside.
3. Add the parmesan cheese to the pork panko crumbs. Mix and set aside.
4. Dip the chicken in the beaten eggs, then dip it in the almond flour mixture.
5. Dip it back into the beaten eggs, then dip it in the pork panko mixture.
6. Air fry the chicken in your air fryer at 400° for 25-30 minutes.
7. Cook the waffles according to the recipe here. 
8. Serve together with a side of Keto maple bacon.

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Several months ago when our vegetable garden was producing at its peak, I had zucchini and yellow squash quite literally coming out of my ears. My family quickly got tired of sautéed squash at every meal. I even purchased a spiralizer so that I could dress up the same vegetable in a different way (and trick the babes into eating it yet again ha!)

On night I  asked my keto community for ideas and someone suggested ratatouille. I knew what it was but I honestly thought it would be so hard and complicated that I never endeavored to do it. Wow, was I wrong! The hardest part is cutting the veggies, but with the correct tools, it was a snap.
I dug out my mandoline (that I received as a present and never used) and got to work. Slicing done in less than 5 minutes. Layering the veggies, 10 minutes (maybe). Baking the ratatouille was 30 minutes.

The result? A visually stunning dinner that also tastes amazing, quite literally like it came from an expensive Italian restaurant! Another plus...Leftovers! This tastes even better the next day or repurposed as a soup! I hope you enjoy this recipe as much as we do.
 
Serves:
6-8

Ingredients:
2 large zucchini, sliced thinly 1/16 inch thick (~1 mm)
2 large yellow squash, sliced thinly 1/16 inch thick (~1 mm)
2 large eggplants, sliced thinly 1/16 inch thick (~1 mm)
1 package fresh mozzarella cheese log
1 jar roasted red bell pepper, cut into strips
1 jar Rao’s Marinara sauce (24 oz)
1/2 cup parmesan cheese, grated, divided
3 tablespoons olive oil
1/2 teaspoons garlic powder
1 teaspoon Worcestershire sauce
Salt and pepper to taste
Basil for garnish
 
Directions:

1. Preheat your oven to 375º
2. Using a mandoline slicer, slice your veggies to approximately 1/16 in thickness (~1 mm)
3. In a large bowl drizzle olive oil over your veggies. Salt and pepper to taste and then toss to coat.
4. In an oven safe pan, starting on the stove top, heat the Rao’s marinara sauce.
5. Add garlic powder and Worcestershire sauce. Stir to combine.
6. Remove the sauce from the heat and begin layering the ratatouille and placing it in your pan in your desired pattern. I like to work it in a swirl pattern, others just layer in rows.
7. Alternate layers—zucchini, yellow squash, eggplant, red bell pepper, fresh mozzarella—until you fill your dish.
8. Sprinkle half or your parmesan cheese on top.
9. Bake on the oven covered for 35-40 minutes or until veggies are at your desired tenderness.
10. Garnish the top with remaining parmesan cheese and fresh basil.

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What better way to enjoy a salad than to make your own salad dressing. So many dressings on the market are full of pro-inflammatory causing ingredients like vegetable oils, fillers and preservatives that are mean to extend the shelf life of a product. But in doing so these ingredients cause inflammation in our bodies wreaking havoc on our metabolic pathways and eventually causing imbalance, malfunction and disease.

I don't often make salad dressings but when I do a certain contentment arises with the thought that I am able to control the ingredients I use and uphold the quality I hold in such high regard.

Don't get scared by salad dressings. They are actually quite easy and fun to make. Avocado ranch is a perfect way to increase your healthy fat consumption. Make this ahead of time and keep a jar in the fridge and you'll be all set for any salad moment.

Tools:
Food processor
Empty salad dressing squeeze bottle (for storage)

Ingredients:
1 cup avocado mayo (we love Sir Kensington's brand)
1 cup unsweetened Greek yogurt (we like Maple Hill brand or Straus Brand)
2 tablespoons sour cream
1/2 large avocado 
1 tablespoon cilantro 
1/2 teaspoon dried dill
1/2 teaspoon dried garlic powder
1/2 teaspoon dried minced onion
1/2 teaspoon apple cider vinegar
salt and pepper to taste

Directions:

1. Combine all ingredients in a food processor.
2. Pulse and blend until smooth.
3. Drizzle avocado oil slowly to achieve the thickness/thinness you desire.
4. Store this dressing in the fridge in a airtight container. Stays fresh for 1-2 weeks.

​

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Some days I don't feel hungry enough for a huge, complex lunch. Other days I just want something fresh and light and boy does this do the trick. This is one of my go-to salads especially during the summer months when our backyard garden is plentiful and we harvest cherry tomatoes by the bowlful daily.

The avocado and mozzarella offer you enough healthy fats to keep you full and satiated until dinner time. Add a grilled chicken thigh and this will be one power-play lunch. Its super easy and comes together in 5 minutes! 

Serves:
2-3 

Ingredients:
8 oz fresh mozzarella cheese balls
10-12 cherry or grape tomatoes
1/2 avocado, diced
4 ounces cream cheese, softened, divided
1 tablespoon balsamic vinegar
2 tablespoons olive oil
Basil leaves (for garnish)
salt and pepper to taste

Directions:

1. Add cherry tomatoes, mozzarella balls and diced avocado into a medium sized bowl.
2. Pour olive oil and balsamic vinegar over the top. Season with salt and freshly cracked black pepper.
3. Toss, garnish with basil and serve!

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You probably see the carrots in the photo and are first to exclaim that carrots are NOT KETO.... LOL (Hello keto police ;-)) Yes, I know. But when you are a busy mom of 3 and you can buy a bag of pre-shredded cabbage/coleslaw mix at the store, you deal with a few shreds of carrots. LOL. Remember my friends, Progress Over Perfection.

We used to go to this great little restaurant in our area that made coleslaw with green apples. They were so tart and crisp and offered a nice sweet crunch to the slaw. Since apples are out on keto, I decided to use jicama!!! Fresh jicama (don't buy the precut ones in the tubs because chances are they are dry and older) is best. Buy the jicama root and peel and chop it yourself. It'll be sweeter and crispier. This surprise ingredient is keto friendly and offers a nice crunchy, sweetness to any keto coleslaw recipe! Enjoy!

Ingredients:
1 package coleslaw
1/2 cup jicama, julienned sliced
1/2 lb pastrami
4 oz swiss cheese, grated

Dressing Ingredients:
​1 cup avocado mayo
2 tablespoons sour cream
2 tablespoons white wine vinegar
3-4 tablespoons Monkfruit sweetener
1/4 teaspoon onion powder
pinch of salt

Directions:

1. Combine all the dressing ingredients into a bowl and mix until combined.
2. Mix all the coleslaw ingredients into a large bowl.
3. Toss the dressing with the coleslaw and refrigerate until you are ready to serve.

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These keto waffles tastes just like traditional flour batter it's amazing. Your non-ketoers in your life will never guess that there are zero grains in this recipe. The key is to watch the waffle iron closely to make sure your waffles don't get too brown which will result in a dry waffle. 

If you like extra crispy waffles, the best thing is to heat them from frozen in a toaster to get a crunchy outside. Make sure to follow the tip to undercook the waffles a bit if you plan to make them to freeze ahead.

Tools:
Waffle iron (I LOVE my Dash Waffle Iron)

Ingredients:
Recipe makes 6-7 waffles
3/4 cup  almond flour
1 tablespoon psyllium husk powder
1/2 cup (4 oz) cream cheese 
4 eggs
1/2 teaspoon vanilla extract
1/2 teaspoon baking powder
1/4 teaspoon salt
1 teaspoon stevia or Monkfruit

Directions:

1. All ingredients into a blender and blend until combined.
2. Use some avocado spray and pour into Dash Waffle iron.
3. Serve immediately
4. To freeze: Slightly undercook your waffles (not too brown). Place cooled waffles in an airtight freezer-safe container. Layer a sheet of parchment paper in between each waffle and stack neatly and freeze. When you want a waffle, simple pop the frozen waffle in the toaster and boom, instant breakfast!

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There are so many cauliflower pizza crusts on the mark now that are not truly keto-friendly. Yes, most are gluten free and grain-free, but they are contain starches and carbohydrates that would classify them technically non-keto. But don't fret my keto lovers, make this EASY and simple, PURE CAULIFLOWER pizza crust with cauliflower, mozzarella and parmesan cheese, a few spices and bam—a truly grain-free, whole30, gluten free and KETO caulicrust you can enjoy whenever you want. And if you use pre-riced cauliflower (like I do), then the hardest part is already done for you. Just sauce, top and bake. Pizza nights are saved!​

Ingredients:
1 package of frozen riced cauliflower (trader Joes or Costco has this), about 10-12 oz
2 tbsp Psyllium Husk Powder
1/2 cup shredded mozzarella
1/4 cup parmesan cheese
2 eggs, beaten
1/4 teaspoon Oregano
1/4 teaspoon Italian Seasoning
1/4 teaspoon garlic powder
pinch of salt

Directions:

1. Defrost the frozen cauliflower in the microwave.
2. Wring out the excess water with a dish towel or paper towel.
3. Add thawed caulirice and the rest of the ingredients in a bowl. Stir well to combine.
4. Form the mixture into a circle crust shape on a parchment lined cookie sheet.
5. Bake at 350º for 10-15 minutes until the crust is set. DO NOT overcook the crust (you will cook it even more when you add toppings)
6. Refrigerate overnight for best results and remove to top when you are ready. 

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Nearly every summer since my children were really young (my youngest went camping for the first time when she was 6 months old), we've gone camping. We disconnect from technology, take nature hikes and sit by the camp fire and soak up nature. Nowadays, its my children whom I'm disconnecting from technology more than I—so many gaming, devices, tv and the such have made them just as tech dependent as my husband and I (who work in the tech industry).

One of the staples for our campfire nights was hot chocolate. In true #ketomama fashion I knew there HAD to be better than the 30g carbs (25g sugar) in those normal hot chocolate packets GAH! So there, like many of my other keto kitchen adventures, began the journey to make a keto version hot chocolate mix. And do you know what? It was EASY. Simple. Dog-gone stupid easy, it was surprising why I never made it before. 

My keto hot cocoa mix is sugar-free, low carb and diabetic friendly. 4 ingredients, yes 4. That's it. Mix it together, save it in an airtight container and ta-da! Hot chocolate whenever your heart desires!

Freshness
The key is to keep the mix in an airtight container. Keeping moisture out is key to keeping this fresh. Kept properly and this mix will last 6-8 months!!! It doesn't matter if you choose a glass or plastic container. The key is that the airtight suction works. I added a link to the containers I use. I like them because they are stackable (space saver) and they are plastic (little hands can make hot cocoa without difficulty. Plus when we are camping, I literally pack the plastic container and call it done. I don't have to worry about any broken containers or transferring the mix.)

How to make the hot chocolate
When you are ready for a cup, just mix 2 tablespoons of the mix with 8oz of hot water. Yes, I'm old school and I like heating water in a tea kettle LOL. Pour the hot water over the mix and stir vigorously. I use a small whisk. Remember there aren't any additives or emulsifiers in this mix, so it will take several stirs to fully dissolve (darn you convenient packet of Swiss Miss, you've ruined our patience! LOL).  The hotter the water, then better it dissolves. You can also dissolve in half the water and then add whole milk, almond milk or heavy whipping cream to thicken it it. My personal fav? Top it off with some sugar-free, keto whipped cream. YUM!

Ingredients:
12 oz heavy cream powder (I recommend this brand)
1/3 cup of Stevia (I recommend Wholesome brand)
1/2 cup Cocoa Powder
2 tsp pink Himalayan sea salt
 
Directions:

1. In a large bowl, sift the heavy cream powder and cocoa powder together to remove any clumps.
2. Add stevia and salt and mix together to incorporate.
3. Store the mix in an airtight container. Stays fresh for 6-8 months.

To Make Hot Chocolate:

1. Mix 2 tablespoons of the cocoa mix with 8 oz of hot water. Stir and enjoy!
   (For a deeper chocolate flavor add an extra tablespoon of the mix)
   

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It can't get easier than a one-pan dish with 4 ingredients and 3 steps!! This chorizo hash recipe is a great meal to change up your normal breakfast routine. The yummy spices offer a nice kick to the pallet and the radishes offer a great alternative to potatoes. Once the radishes cook down, they look like little diced up red-skinned potatoes and soak us what you're cooking them in, so you can't even tell.

You can serve this up as it is or with a fried egg on top (our favorite) or with a size of low carb tortillas for wrapping. Either way this hash will surely win over even your pickiest eater!

Ingredients:
1 pound ground Chorizo (We LOVE Grass Roots Coop's brand. Click here for $30 Coupon on your order)
2 bunches radishes, diced small
1 tablespoon Avocado oil
1 small onion
salt and pepper

Directions:

1. In a skillet, heat avocado oil and sauté the onions and radishes until they are slightly softened.
2. Add the ground chorizo and cook through.
3. Season with salt and pepper to taste.

For my daughter's birthday I wanted to give her a special day filled with yummy treats, desserts and foods she loves. After-all what birthday party (especially a kid one) is complete without massive amounts of sugar, candy and sweet treats, right? It is something of a cultural thing really. When you go to a party or an event, all diets are "on-pause" or those days instantly become a "cheat day" (you know what I'm saying.) And if you knew me before my keto journey, you knew that a "dessert bar" was a very common, if not a standard thing, at our parties.

However this now sugar-free mama has a loud, convincing voice inside yelling, "There must to be a way to achieve this without bringing back the processed food crap we painstakingly worked so hard to get out of our house." If it was possible, I wanted to do it.

So thus began my journey to think up foods that I could do a keto remake of. I loved rice krispies as a child and love how now they are so artisan looking half dipped in chocolate and swirled with white chocolate or sprinkles. This seems like a good keto remake candidate.

Now that the market is slightly saturated with keto cereal companies that are basically using protein powders and alternative sweeteners, there are many options to choose form that are low carb and tasty. These cereals are crunchy and quite convincing, living up to my 80's childhood standards of cereal.

The Highkey brand recently launched a cereal line to add to their product repertoire. Their new "frosted" flavor is also in the shape of a rice krispie. Enter inspiration! It would be perfect and look like the real deal!

Ingredients:
1/2 batch keto marshmallows (Click here for our recipe)
1 box Highkey brand frosted cereal (Or other keto cereal flavors you like)
2 tablespoons grass-fed butter**
Sugar free sprinkles (optional)

Directions:
**If you've already made your marshmallows, then follow the steps below:

1. In a medium sauce pan, melt butter and half a batch of keto marshmallows.
2. Once the marshmallows are melted pour the box of cereal into the mixture and stir to coat the cereal.
3. Transfer to mixture into a tray and use parchment paper to press it flat.
4. Allow the mixture to harden and cool.
5. Cut and serve immediately or dip your keto rice krispie bars in dark chocolate. Sprinkle some sea salt flakes or sugar-free sprinkles on top. Enjoy! 

**If need to make marshmallows first, then follow the steps in our recipe for Sugar-Free, Keto Marshmallows here.

1. After step 6, instead of preparing a dish to set your marshmallows, you will pour your cereal in a bowl with half the mixture.
2. Stir the cereal to coat.
3. Then place cereal mixture in a glass dip, pressing with parchment paper to flatten.
4. Cut the rice krispies in squares and decorate as suggested or eat as is.

TIPS

• I prefer making these with a fresh batch of marshmallows. The reason is that the marshmallow filling will have already been cooled slightly during the mixing process helping to keep the cereal slightly more crunchy. Remelting already made marshmallows and butter works too, just know with keto cereals and their ingredients, the cereal will get less crunchy.
• Store these in an airtight container in your countertop for about a week.

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When I first transitioned to Keto, the one thing I missed the most at first was pasta. The one thing my kids still ask for on a regular basis, especially my oldest daughter, is....pasta. Now if a mom in her mid-30s was having a hard time giving up pasta when going keto, what could I expect from my then 6-year-old daughter? 

I tried everything to substitute for pasta--black bean pasta (which was beans I know, but it only had 8g of Carbs per serving and for my low carb kiddos, that was good enough for me), zucchini noodles, and shirataki noodles (we've tried every single brand and the best is my opinion is Well Lean). I even made my own gnocchi pasta recipe (which satisfied a pasta fix, but was not the same as elbow macaroni). Everything worked out OK, but just never compared to the real deal. I get it, pasta is chewy and has a certain bite to it that until now, no real keto product could rival. 

Enter the Great Low Carb Bread Co.! They carry an AMAZING line of low carb and gluten-free pastas and breads for purchase. The reason we love GLCBC is because they focus on using the highest quality ingredients such as almond flour, flax meal, oat fiber and olive oil. The net carbs are decent (this particular recipe net carbs is 7g net carbs per serving), so if you are careful with your carb intake for the rest of your day, then this can be a nice treat here and there.

If you ever need keto comfort food, this is it. My 4-cheese version is such an easy recipe and delivers all the right fats for a great keto meal or side dish. If you are going to have pasta, you MUST get it from Great Low Carb Bread Co. It will change your keto life LOL —> Click on my link to shop their products!

Ingredients:
16 oz low carb elbow macaroni 
2 tablespoons grass-fed butter
1/2 teaspoon xanthan gum (optional)
1 cup heavy whipping cream, room temperature
1 cup whole milk, room temperature
1 cup white cheddar cheese, grated 
1/2 cup sour cream
1  3/4 cup sharp cheddar cheese, grated and divided
4 oz cream cheese
1/2 cup grated parmesan cheese
1/2 teaspoon garlic powder
salt and pepper to taste
1/8 cup crushed pork rinds (for garnish—optional)

Directions:

1. Boil the pasta according to the directions on the bag. Drain and set aside.
2. In a large pot melt butter and sprinkle xanthan gum over it to make a rue. Use a whisk to stir the xanthan gum into the butter until it is incorporated and not clumpy.
3. Slowly pour your heavy whipping cream and milk in, continuing to stir with your whisk.
4. Season your milk with the a little salt and pepper and your garlic powder.
5. Add cream cheese, sour cream, 1 cup each of the white and sharp cheddar cheese and parmesan cheese. Save the remaining sharp cheddar cheese for later.
6. Stir until all the cheese is combined and the sauce thickens a bit. If its too thick you can add a bit of water or milk 2 tablespoons at a time to thin it out.
7. Turn off your stovetop and dump your macaroni into the pot of cheese. Stir to incorporate.
8. Add half of the remaining sharp cheddar so there are little pieces of unmelted cheddar in the mixture,
9. Transfer the mixture into a baking dish. Sprinkle the remaining cheddar cheese on top along with the crushed pork rinds.
10. Bake in the over at 350° for 30 minutes or until the top is nicely browned.

TIPS:

• You can make this ahead and it will be great!! Complete all the steps to step 9, cover the baking dish with a plastic wrap and refrigerate overnight. When getting ready to bake the mac and cheese, leave it on the countertop while the over preheats and add an additional 10-15 minutes to the baking time.
• THIS IS GREAT FOR CAMPING!!!!!! Again, make everything ahead of time and buy these really cute aluminum foils trays with lids. Wrap them with heavy duty foil TWICE (to prevent the bottom from burning). When you're ready to make these, put them straight over the campfire grill. They will heat fast to check them after a few minutes, stir and recover. You may need to add a tiny bit of water to make the cheese more gooey. 

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I don't know about you, but I love summer salads. This yummy balsamic poppyseed salad dressing is one that you need to keep a jar of in your fridge any time the inspiration of a summer salad hits. I normally make a double-batch for the very reason that I will have more to store for the next day or the following week!

The sweet-sour taste of the balsamic vinegar compliment any fresh fruit you put on your salad. Naturally in order for it to be keto-friendly add sliced strawberries (our favorite) or blueberries. When our garden is in bloom we often add both!

What I love the most about this dressing is that it changes the landscape of most salads we eat. Most of the time our dressings tend to be sour cream or yogurt based. This light dressing is a great way to mix up your meals and celebrate the freshness of the summer season.

I hope you enjoy this recipe as much as we do!

Ingredients:
1/4 cup balsamic vinegar
3 tablespoons EVOO
1.5 tablespoons poppyseeds
1.5 tablespoons yacon syrup
1 teaspoon dijon mustard
salt and pepper

Directions:

1. Combine all the ingredients in a salad dressing shaker bottle. Shake well to combine.
2. Shake before drizzling on your favorite summer salad! 

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