Friday, October 23, 2020

Delicious Keto Pumpkin Bread


This bread is more the texture and taste of cake than bread. But you will have trouble stopping yourself from eating the whole thing, it’s so good. 

Line your loaf pan with parchment paper. If you don’t have any, you can grease the pan. But cleanup is so much easier and you can lift the whole loaf right out of the pan at once.

Preheat oven to 350 degrees.


1 stick butter, melted

2/3 cup brown sugar Swerve

1 tsp vanilla extract

4 eggs at room temperature

1 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp ginger

1/8 tsp cloves

1 1/2 cups almond flour

1/2 cup coconut flour

4 tsp baking powder

Combine butter, sweetener, vanilla, spices and eggs. Whisk together until smooth. Add dry ingredients and combine. Fold in nuts (optional). Pour into lined loaf pan and spread evenly in pan. Bake for 45 minutes or until a toothpick inserted into the loaf comes out clean. 

Makes ten slices. 6 carbs per serving.

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Thursday, September 10, 2020

Let’s make Keto Coffee

 Most people on the keto diet drink coffee. Coffee does not raise most people’s blood glucose, although there are a few people are sensitive to it.

What can you put in your coffee that is keto approved? We’ll discuss that in this video, and show you how we make our keto coffee.

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Monday, July 6, 2020

Review: HighKey Keto-Friendly High Protein Cereal

I am always on the lookout for a product to make my keto life easier. Even before going keto, I never ate cereal because there are NO healthy cereals at the grocery store. And, cereals by their very nature, are not filling, and are lacking in good nutrition. You’ll be hungry again two hours later.

So when I saw this high protein cereal, I was intrigued. It claims to have zero net carbs. Well, we’ll see.

Let me say that this cereal is delicious! However, the first thing I was disappointed in was the size of the box. I paid $11.79 for this cereal, and the box isn’t even as tall as my microwave. Furthermore, one serving is only 1/2 cup. Now you’re probably thinking, “What difference does it make? If it’s 0 net carbs, have two servings.” Well here’s the problem with net carbs:

It’s just a sales gimmick. It is NOT true that you do not break down and metabolize fiber. Some people do metabolize small amounts of the fiber they eat. And since this varies from person to person, you cannot know exactly how many carbs you are going to get from this. But it will raise blood sugar, especially for people like me who are very sensitive to carbs. 

This means the cereal actually has 11 carbs per half cup serving. Still better than regular cereal, but too much for me. Now, six of those carbs come from erythritol, so you can subtract those. So you are effectively getting 5 carbs per half cup.

This cereal was the cinnamon flavor. It’s shaped similar to Rice Crispies but doesn’t snap, crackle or pop. As an occasional treat, I would definitely say it’s better than a candy bar. But not something you probably want to eat daily on keto.

On the other hand, it would be a great cereal substitute for your kids. Although the best thing you can do for your kids is bacon and eggs for breakfast, when they want cereal, this is what I’d buy.

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Tuesday, June 23, 2020

Broccoli and Ham Cream Cheese Crumble

Although this is a keto-friendly recipe, non-keto cooks will find it decadent and delicious.


16 oz. broccoli florets, lightly steamed
1-8 oz block cream cheese
1 tsp. mustard
1/2 tsp. Worcestershire sauce
1/2 tsp. garlic powder
1/4 cup heavy cream or half and half
1 egg
2 cups cubed ham (or Spam)
2 cups pulverized BBQ flavored pork rinds
1 cup shredded sharp cheddar cheese

Combine broccoli and meat in casserole. Melt cream cheese in microwave until soft. Mix in heavy cream, mustard, Worcestershire sauce, garlic, and one beaten egg. Pour over broccoli mixture. Put pork rinds in a bag and pulverize them by hitting bag with a rolling pin until they are in small pieces. Sprinkle cheese over top of casserole, then top with crumbs. Bake in 350 degree oven for 25 minutes or until Cheese is melted and casserole is bubbly. Oven times may vary.

If you like more sauce, you can add more cream cheese and/or half and half until you have the desired amount of sauce.

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Sunday, April 12, 2020

Review - Just the Cheese Bars

In the category of Keto Snacks are Just the Cheese bars. They have basically no carbs, and the only ingredient is cheese, baked until it’s crunchy.  The Jalapeño flavor also has jalapeños in addition to cheese. You get two in a package and it reminds you of a granola bar. Tastes delicious and very convenient. I have also used them as a substitute for chips with dip. I have nothing bad to say about them except they are a bit pricy, but what Keto product isn’t. I suppose you could bake some cheese yourself; I’ll try that one day. But today I’ll just enjoy the crunchiness.

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Sunday, March 15, 2020

Survival Meal

Last night we had biscuits and gravy for dinner. There was about half a saucepan of gravy left which I saved until the next day. Right now we are on self-imposed quarantine because of the Coronavirus, and the grocery store shelves are pretty bare.Making food last is important right now.

What could I do with this leftover gravy? There really wasn’t enough left for two people to eat a meal. I decided to turn it into potato soup.

Gravy is very thick, especially when it has solidified during the night. I added about 2 cups of water and brought to a boil. Snipped in some fresh green beans for color and cut into quarters about a dozen small fingerling potatoes. Allowed these to boil for about 15 minutes until the potatoes were soft. Spooned into bowls and topped with some bacon bits and some French fried onions left over from the last time I made green bean casserole.

Potatoes aren’t part of the Ketogenic Diet, but sometimes survival is more important than losing weight. On the other hand, intermittent fasting is a really good boost to your immune system, so you may want to consider that during the lean times.

If you are going to do intermittent fasting, make sure you take your vitamins and get enough electrolytes in your liquids. I use Keto Chow Electrolyte Drops. Just a capful in your water or tea gives you the magnesium, sodium, potassium, and chloride you need to stay hydrated.

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Delicious Keto Pumpkin Bread

  This bread is more the texture and taste of cake than bread. But you will have trouble stopping yourself from eating the whole thing, it’s...

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