bread

Corn-less Cornbread

4 net carbs per serving- makes 9 servings

I am so proud of my husband for finally choosing to rid his body of processed carbs and sugar! It’s nice to not be the only person in the house who practices the ketogenic lifestyle. My husband is a countryman, so he always appreciates a home-cooked meal. His wife loves to cook, so today he ate this along with smothered ox-tails, collard greens, and baked mashed cauliflower! To be honest, even my non-keto children gave this bread a thumbs up!

This cornbread is sweet! It has the right texture for gravy dipping, as well as the right texture for choking. I tested the latter factor accidentally, of course.

Additionally, this recipe is not time-consuming, so feature it with Sunday dinner often, or with your next bowl of chili!

Ingredients

  • 1 cup fresh mozzarella, grated
  • 1 cup butter, melted
  • 4 eggs
  • 1/2 cup heavy cream
  • 3 tbs granulated swerve
  • 1 tbs brown sugar swerve
  • 1 cup almond flour
  • 1/2 cup coconut flour
  • 1/2 tsp turmeric
  • 1 1/2 tbs baking powder

Directions

  1. Preheat oven to 350 degrees and lightly grease a glass 8 x 6 baking dish with olive oil.
  2. In a large bowl, combine all dry ingredients.
  3. In a food processor, combine all wet ingredients, including cheese.
  4. Add wet ingredients to dry ingredients and stir together well.
  5. Pour batter into prepared pan.
  6. Bake for 30-40 minutes, until top is a golden brown. ENJOY!!
Please share this recipe with others, and let me know if you liked it!
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Basic Keto Breakfast Casserole

I love breakfast casserole, because it is easy and quick to make. Also, there are so many flavor combinations to try! I have a vegetarian living in my house, so I made a simple casserole today with no meat, using my basic recipe. I always incorporate cream cheese because of the creamy fluff factor it adds to the dish. The key is to allow the cream cheese to soften so that it can quickly be mixed with the eggs. I usually set my cream cheese out overnight. This casserole is so comforting, which is why I couldn’t celebrate the New Year without it!

Additions to this basic recipe are limitless! I love bacon and broccoli, or bacon and baby spinach, and just… bacon! I also love to add spinach, diced artichoke (from a can), and sour cream for a spinach artichoke dip flavor. Other cheeses can be baked into it as well, but I wouldn’t use more than eight ounces. For example, four ounces of mozzarella cheese with 4 ounces of pepper jack cheese would be delicious! My mood for this casserole was Italian, so I simply added Italian seasonings, garlic powder, and onion powder. I’ll probably grate some parmesan for the topping when I reheat it in the morning!

Ingredients

  • 12 eggs
  • 8 oz softened cream cheese
  • 8 oz sharp cheddar cheese, freshly shredded
  • 1 tbsp pink Himalayan sea salt

Directions

  • In a large bowl, mix eggs and cream cheese, until cheese appears to be evenly separated and distributed throughout the mixture. ( A whisk has always worked well for this step.)
  • Add other ingredients and mix well with a mixing spoon or spatula.
  • Grease a 9 x 13 glass baking dish.
  • Pour mixture into baking dish.
  • Place in the oven at 350 degrees for approximately 30 minutes.
  • ENJOY!!
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Daniel Fast and Keto

I was so happy to receive a question on this subject, because the Daniel Fast is a very important and beautiful part of Christian tradition. The fast is based off of a story in the book of Daniel, wherein King Nebuchadnezzar of Babylon besieged Judah. Some captives were brought from Judah to Babylon so that they could serve in the royal palace. King Nebuchadnezzar placed his chief of staff, Ashpenaz, in charge of making sure the captives were trained and fed certain foods, in order to make them suitable for service in the palace. Daniel was one of the captives, but he didn’t want to eat the meat and wine. He presented a ten-day challenge to the attendant, who agreed to his terms for him and his three friends. 12 “Please test us for ten days on a diet of vegetables and water,” Daniel said. 13 “At the end of the ten days, see how we look compared to the other young men who are eating the king’s food. Then make your decision in light of what you see.” 14 The attendant agreed to Daniel’s suggestion and tested them for ten days. 15. At the end of the ten days, Daniel and his three friends looked healthier and better nourished than the young men who had been eating the food assigned by the king.

The Daniel Fast usually lasts for 21 days. It allows the following foods: fruits, vegetables, nuts, seeds, grains, legumes, juices, non-dairy beverages, and water.

The Daniel Fast does NOT allow the following foods: meats, eggs, dairy products, and caffeine, which are huge parts of the standardized KETO lifestyle. However, the beauty of KETO is that it is NOT a cookie-cutter way of eating. KETO can be vegan and decaffeinated! We simply have to remember the basic rule of KETO: high fat, low carb, moderate protein.

As we compare the Daniel Fast with the KETO way of eating, we find many similarites. The following foods are permissible in both:

BERRIES: Though the Daniel Fast permits all fruits, we know that many fruits are high on the glycemic index. Consuming them will spike our insulin and hinder ketosis. Blueberries, raspberries, strawberries, and blackberries can be consumed within reason. I’ve always limited berry consumption to 1/4 cup per day.

VEGETABLES: All of the cruciferous and low-carb vegetables that we enjoy are allowed during the Daniel Fast. Asparagus, brussel sprouts, broccoli, cauliflower, celery, greens, cabbage, squash… ENJOY. Furthermore, we can prepare these vegetables with many of the healthy unprocessed oils we love, in order to meet our daily fat macros.

FATS: Healthy, unprocessed fat sources are allowed with the Daniel Fast and with KETO, such as coconut oil, olive oil, grapeseed oil, almond butter, macadamia nut butter and peanut butter. Keep in mind that your nut butters should be simply nuts and salt. You can easily make your own in a food processor.

NUTS/SEEDS: All nuts and seeds are permitted, but be mindful of your carb count. Opt for high-fat nuts, like macadamia nuts and pecans.

FLOUR: Since nuts and seeds are allowed with the Daniel Fast, almond flour, coconut flour, flaxseed meal, hazelnut flour, macadamia nut flour and others are permitted. Avoid whole wheat flour. It is high-carb and causes inflammatory issues, including digestive discomforts for many individuals.

SEASONINGS/SWEETENERS: Pink Himalayan sea salt is allowed during the Daniel Fast, as well as many herbs and spices. Sweeteners are not allowed, however, I would probably personally lean towards breaking tradition and incorporating organic liquid stevia leaf extract for certain foods.

PROTEIN SOURCES: No meat or fish allowed? That’s ok! Remember that KETO is about moderate protein, and there are many non-meat sources of protein available! The hardest part about incorporating some of these sources will be monitoring your macros for carbs. Some vegan protein sources include: chia seeds, almonds, peanut butter, peas, pumpkin seeds, spinach, and artichokes. Soy is permitted with the Daniel Fast, but we know that soy products are directly linked to malfunction of the thyroid glands. I would personally avoid soy products.

A Word About Bullet Proof Coffee: Caffeine is not permitted with the Daniel Fast. Most of us enjoy coffee daily with KETO. Going without it means CAFFEINE WITHDRAWAL.  I suggest a gradual transition. Our best case would be to start a week prior to the starting date of the Daniel Fast. Gradually incorporate decaffeinated coffee in your bullet-proof coffee, and use coconut oil instead of butter. MCT oil is still fine.

What Would a Day of Keto Daniel Fasting Look Like?

Hmmm… I would probably start my day with a quart-sized mason jar of lemon water. I would make myself a smoothie, using peanut butter or almond butter, almond milk, mct oil, lots of dark greens, and some berries. I would prepare roasted cauliflower, broccoli, or cabbage steaks, using avocado oil and lots of herbs for satisfying flavor. I might attempt to make a pancake with almond flour, macadamia butter, cinnamon and nutmeg. I would bake flax seed crackers and whip up a savory nut butter with Italian herbs to spread on them for a snack. I would have a huge salad with lots of vegetables, and I’d make a light salad dressing with oil, vinegar, and herbs. I would create a riced cauliflower stuffing for some bell peppers.

These are just a few yummy suggestions, but there are plenty of recipe ideas available on Pinterest, YouTube, and other sites that can be modified to meet our KETO needs.

Remember that fasting is sacred. It’s personal and intimate. Use your God-given intuition and be wise. Take this opportunity to enjoy as much quiet time with God as possible, because people may not understand and support what you are doing. You’re not worshiping them; you are worshiping God, and He has great things to say to you and show you through this experience.
Also, be mindful that foods are typically not grown from a fully-nourished ground, so still take your vitamins and supplements while staying well-hydrated with distilled or spring water.

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Garlic Herb Parmesan Wings

Ingredients

  • 10 medium whole wings
  • 1 cup extra virgin olive oil
  • 1/2 cup pink Himalayan sea salt
  • 1 tsp turmeric
  • 1 tsp cayenne
  • 3 tbsp Stonemill Garlic & Herb Roasted Grill Seasoning
  • 1 tbsp grated parmesan cheese

Directions

  • Rinse wings and place in a gallon-sized storage or freezer bag.
  • Mix sea salt, turmeric, cayenne, and Garlic & Herb Seasoning together with the olive oil to create a liquid seasoning mixture.
  • Pour liquid seasoning mixture in the bag with the wings. Seal the bad and work the seasoning with your hands until all wings are evenly coated.
  • Place wings in roasting pan and bake at 350 degrees for 20-25 minutes.
  • Remove wings from oven and sprinkle with parmesan cheese.
  • Set oven to high broil and place wings back into oven for five minutes.

Macros

  • 1 g total carbs/net carbs
  • 28 g fat
  • 9 g protein
  • 285 calories
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Cauliflower Muffin Bites

Ingredients

  • One medium head cauliflower
  • One cup shredded pepper jack cheese
  • One cup shredded sharp cheddar cheese
  • Olive oil for coating muffin tin

Directions

  • Preheat oven to 350 degrees
  • Using a paper towel, grease a 12-count muffin pan with olive oil
  • Rinse and cut one medium cauliflower and place in a microwaveable container. Heat for 5 minutes. *do not add water
  • Place pepper jack cheese by the finger-ful into each muffin tin. Evenly divide the entire cup between the 12 tins.
  • Add 1/4 cup cooked cauliflower to each muffin tin.
  • Top the cauliflower with the sharp cheddar cheese, evenly dividing the cheese as you did with the pepper jack cheese.
  • Bake for 20 minutes.

Macros

  • 2 g Total Carbs
  • 1 g Fiber
  • 6 g Fat
  • 5 g Protein
  • 84 Calories

I absolutely love the flavor of pepper jack cheese, so I didn’t feel that this recipe needed any seasoning. Add your own style of flavors to make your taste buds happy! It is easy and fast to make after a long day’s work. At only one net carb, you can feast on two or three, if you choose!

This is also an excellent finger food option for a gathering of family or friends! Enjoy!

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Transformation Tips

Healthy Weight Loss

Detoxing from a lifestyle of high-sugar and processed carbs is NOT EASY. Here are just a few helpful tips for establishing your keto way of eating.

1. If you bite it, write it.

Before you begin your journey with any new way of eating, you should first take time to note how you’re currently eating. This simple task may seem arduous at first, but changing habits begins with fully recognizing your current habits.

You may find that you consume a lot of foods without even thinking.  I’ve heard this term, “mindless eating,” and I think it accurately describes how we don’t take responsibility for our actions regarding the foods we eat.  Write down the time of day, and be as exact as possible regarding the size of your meal or snack.  Even something as minor as a few chips from a co-worker or a spoonful of peanut butter at midnight can tell you a lot about your habits, cravings, and nutritional needs.

After you’ve done this for a week.  Add an app, such as My Fitness Pal or Carb Manager, to your phone.  Log your dietary choices and see how they add up. Here is a link to https://www.myfitnesspal.com/ which you can save to your desktop for easy access at your computer, as well.

2. Question your hunger.

Before you eat, ask yourself if you’re truly hungry.  I like to tell people that breakfast is not a meal.  It’s an action.  Breaking your fast doesn’t have to be done when you awaken.  If you’re not hungry, don’t eat.  When you start to feel a little hungry, make sure it’s not a trigger from stress.  Also, make sure you’re not actually thirsty.  You could be feeling some kind of social pressure, as well.  You don’t have to eat ice cream with your spouse or friend at 7:30 pm, just because he or she is consuming it.  Let your spouse or friend enjoy their dessert, and continue to have fun conversations that don’t surround food.  If you’re not hungry, you shouldn’t eat it.  Smile and say something like, “That does look delicious, but I’m good for the night.  Please enjoy it.”

3. Brush your teeth after each meal.

This action will help you to avoid overeating.  When you know that you’re satisfied, stop eating and clean your mouth.  If tooth brushing seems difficult, keep mouthwash in your briefcase or purse and rinse after eating.  That cookie won’t taste as good on top toothpaste.

4. Recognize your support system.

Be careful to share your goals with people who will celebrate with you and encourage you in your journey.  Spend time with people who respect your choices, even if they aren’t on the journey with you.  These people may have to adjust to who you are becoming, but they love you enough to make the adjustments for your benefit.  Show these people humility and gratefulness, and be sure to give them the same support in their endeavors as they are giving you.  Offer your listening ear, encouraging words, prayers, and assistance whenever you have the opportunity. 

5. Reward yourself.

Food is fuel, not a reward.  Find non-food ways to reward yourself.  For example, you might want to set up a box or jar for your skinny clothing fund.  Add $10-$50 every week that you stick to your plan.  Add $1 for every pound lost and treat yourself to a movie.  Plan for a LARGER reward, like a cruise or tickets to see your favorite performer or artist.  Plan a spa day with some people from your support system.  If you feel that you MUST reward yourself with food, make sure your reward is a healthy indulgence, which is truly rewarding.  There are many great resources for delicious and decadent desserts that are high-fat and sugar-free.  Reward yourself one time each week or every two weeks. 

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Bacon Radish Saute

Bacon Radish Saute
3 g Net Carbs

Ingredients

  • 4 slices of bacon, cut into pieces
  • 12 oz radishes, washed and cut in half
  • 1 generous sprinkle of sea salt
  • 1 tsp smoked paprika
  • 1 tsp turmeric
  • 1 tsp garlic powder
  • 1 1/2 tsp dried rosemary

Directions

  • In a saute pan over medium-high heat, cook bacon.
  • Remove bacon from pan, leaving the fat behind.
  • To the fat, add the radishes.
  • After two minutes, add seasonings.
  • Cook radishes until fork-tender, stirring every two minutes.
  • Place radishes in serving bowl or platter, adding bacon pieces.
  • ENJOY!
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Spicy Avocado Scrambler

Spicy Avocado Scrambler
7 g Net Carbs

Ingredients

  • 1 tbs organic grass fed butter or ghee
  • 2 large eggs
  • pink Himalayan sea salt to taste
  • 1/4 tsp smoked paprika
  • 1 diced avocado
  • your favorite hot sauce (as much as you want… GO CRAZY!)

Directions

  • In a saute pan, melt butter.
  • Add eggs. Scramble to desired consistency.
  • Place scrambled eggs in bowl.
  • Add diced avocado and mix together.
  • Add seasonings and hot sauce.  Mix and enjoy.

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Crock Pot Turkey Wings

Crock Pot Turkey Wings
0 Net Carbs

Ingredients

  • 2 large turkey wings, separated
  • 1 tbs extra virgin olive oil
  • 1 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp smoked paprika
  • 1 tsp Italian seasoning

Directions

  • Mix oil and seasonings together.
  • Rub wings with oil and seasonings.
  • Place wings in crock pot and cook on lowest setting for 6-8 hours.

I love recipes like this, because the prep time is brief and I can rely on my nose to let me know when the wings are ready.  It is also fun to play with different spices to change the flavor theme. 

Don’t forget to save the broth for cooking riced or mashed cauliflower! 

Two wings should last four days for one person.  ENJOY!