What Nuts are Best for Keto?

Note: Any links are just for sharing purposes. I do not make any monies off of posts. Image from Maddi Bazzocco.

What nuts are best for keto? All of my prices are based at nutstop.com , so if you are purchasing based on price, you may find some great alternatives! If you do, please let me know! Additionally, if I’ve forgotten a nut type, please reach out 🙂

TL;DR: The best nuts for KETO are Brazil, Macadamia & Pecan. The best for KETO and price are Almonds.

Nut Type	#	Net Carb	Fat	Protein	Price per #lb
Almond	1 oz	2.5 g	14 g	6 g	$6.99
Brazil	1 oz	1.4 g	19 g	4.1 g	$11.99
Cashew	1 oz	8.1 g	12 g	5 g	$8.99
Chestnut	1 oz	8 g	0.4 g	0.6 g	$14.99
Hazelnut ( Filberts)	1 oz	2 g	17 g	4.2 g	$6.99
Macadamia	1 oz	1.5 g	21 g	2.2 g	$18.19
Peanut	1 oz	2.2 g	14 g	7 g	$8.99
Pecan	1 oz	1.2 g	20.4 g	2.6 g	$11.99
Pine Nut	1 oz	2.7 g	19 g	3.9 g	$18.99
Pistachio	1 oz	5.1 g	13 g	8 g	$10.99
Walnut	1 oz	2 g	18 g	3.9 g	$8.89

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Review! – Smart Cake Raspberry Cream

Note: I am not affiliated with any links. I make no money off of purchases. Just linking for clarity!

Today I am reviewing Raspberry Cream Smart Cake.

Price: You can purchase an 8 pack (16 cakes) direct from Smart Baking Company for $27.99. This is $1.74 a cake. By comparison, you can purchase a Betty Crocker mini cake for $2.99 for 4, so 75 cents. However, this is comparing unhealthy to healthy, therefore I’m still giving: 4 STARS.

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Rating: 4 out of 5.

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Taste: The consistency is like an angel food cake. The flavor is very “creamy”, but the raspberry does come through. The cake itself if a little dense, and has a slightly odd texture, but is pretty yummy. 4 STARS

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Rating: 4 out of 5.

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Keto Friendly: One (1) cake = 0g net carbs | 2.5g of fat | 4g of protein. These are very keto! You get quite a bit in one serving, so these are very filling. 5 STARS

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Rating: 5 out of 5.

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Artificial Crap: Eggs, Purified Water, Proprietary Fiber Blend (Oat Fiber, Corn Fiber, Flax), Erythritol, Whey Protein Isolate, Olive Oil, Pure Raspberry Extract, Pure Vanilla, Salt, Cellulose Gum, Monk Fruit , Citric Acid, Spices, Herbs. CONTAINS: EGG, DAIRY 5 SSTARS

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Rating: 5 out of 5.

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Overall: These were okay. I liken them to angel food cakes. They are a little dense, and not a whole strong flavor. But, they are filling, affordable, and a good snack. 4.5 stars overall.

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Rating: 4.5 out of 5.

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Top 10 Realistic and Affordable Gifts in 2020 for the Keto Person in Your Life

Note: I am not affiliated with any links. I don’t make any money off of any of these 🙂 Featured image is sexy Santa Paul Mason. (That’s what I’d like under my tree please!)

I’ve polled a few friends who do Keto and asked them what they would like as holiday gifts. Here are the top 10!

1. The DASH Mini Waffle Maker – $16.99

Phenomenal for “Chaffles (cheese waffles) and a variety of other creative Keto foods! Can be found here.

2. The DASH Egg Bite Maker – $29.99

Eggs are very keto – and this Egg bite maker makes egg bites really fast, easy, and delicious! You can find it here!

3. G. Hughes Sugar Free Sauces – $3.49

Certified Gluten Free, Preservative Free, and Sugar Free – G. Hughes has BBQ sauces, Dipping Sauces, and Marinades. A selection of G. Hughes sauces would be an amazing gift for not only Keto peeps, but anyone else! Here is their page for more information and where to find!

4. Jordan’s Skinny Mixes – $4.99

“50 guilt-free flavors for your coffee, tea, protein shakes, baking or just about anything.” I personally LOVE Jordan’s Skinny Syrups – I actually just placed a MASSIVE order with them – lol! I HIGHLY recommend. Purchase in many stores, or direct here.

5. Immersion Blender – $19.99

Immersion blenders are AMAZING for so many tasks. I mostly use mine though for making mashed cauliflower! Target currently has this one on sale.

6. Pork Rinds – 2 Pack for $21.98

Pork Rinds are a delicious Zero Carb snack. I’ve tried a lot of different kinds – and for some reason the barrel of Utz Pork Rinds are hands down my favorite. Not gonna lie – they are all delicious though! Pork rinds can be eaten straight, ground up as a panko replacement to fry foods, used to dip in sauces, or even a nacho replacement! The tub can be bought in retail stores, or directly from Utz, here.

7. Gift Card – Varies

I know – gift card’s aren’t personal. HOWEVER – Gift cards are REALLY nice for those doing Keto, because your Keto friend WILL need to purchase new clothing, and it adds up fast!

8. Collection of Sea Salts – $29.95

Sea Salt is a great gift for those doing Keto. Have enough salt in your diet is essential to staying hydrated! This collection looks neat – but I know some areas have really awesome boutique stores that have lots of spices. (Cape Fear Spice Merchant in Wilmington, NC is one that comes to mind for me – I LOVE them so much!)

9. Almond Flour (Yes, really!) – $13.44

Think about how much flour you use in your kitchen. Great. Now increase that price. Because unless you are lucky enough to live near an awesome place like the Dekalb Farmers Market (Decatur Georgia, USA) , almond and coconut flours are heckin’ expensive! So, do your KETO person a favor and help them stock up! This 3lb bag isn’t to terrible in price on Amazon.

10. Keto Krate $39.99 / month

Okay – this gift is only if you REALLY like someone. Or heck – make it a gift for yourself! A subscription service such as Keto Krate delivers yummy goodies each month! Just beware – they ship with USPS, so goodness only knows when you’ll get your package! Subscribe here.

Review! – Innofoods Coconut Keto Clusters

Note: I am not affiliated with any links. I make no money off of purchases. Just linking for clarity!

Today I am reviewing Innofoods Coconut Keto Clusters.

Price: An 16oz bag can be purchased for $12.49. Each serving size is 1oz, so the cost per serving is 78 cents. A price comparison is difficult, as the closest thing I could compare this too is granola, which is made of oats usually. Oats are very inexpensive, so it really isn’t fair to compare the two. I’m going to leave at 4 stars, because 78 cents is not terrible, and this bag has lasted me a long time, however, there are slightly more affordable Keto Snacks. 4 Stars

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Rating: 4 out of 5.

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Taste: Oh my. The crunch, the sweet – so delicious! I really enjoy these a lot. First bite is a burst of coconut. After a few more bites, the coconut flavor settles, and you can almost taste the pecans, almonds, and pumpkin seeds. I really like coconut, so 5 stars. (If you are adverse to coconut, you may rate less, however, you probably wouldn’t have bought these, now would you? 🙂 )

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Rating: 5 out of 5.

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Keto Friendly: One (1) ounce = 4g net carbs | 14g of fat | 3g of protein. These are a fantastic choice! I really enjoy the crunch of the nut mix and the sweet of the coconut. They meet my need for sweet, crunchy, and keep me full. I’ve found that these are a good snack for on the road. 5 Stars

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Rating: 5 out of 5.

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Artificial Crap: (organic*) Coconut*, Pumpkin Seeds*, Pecans* Almonds*, Cane Sugar*, Brown Rice Syrup*, Coconut Butter*, Erythritol*, Flax Seeds*, Sea Salt, Agave Fiber*, Natural Flavor*.

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Rating: 5 out of 5.

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Overall: I really liked these. They also made a really good “granola” topping for the Simple Truth Keto Black Raspberry Ice Cream. The helped my sweet tooth and the want of crunch. They also not only meet the Keto requirements, but are vegan and gluten free. I might just start bringing a bag to future potlucks! Also, there is only 1g of sugar alcohols added, so if you do splurge and eat the entire bag, chances are you will not have intestinal discomfort. I do wish they were a little more affordable, but, I will just keep an eye out and stock up when they are on sale! 4.5 Stars

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Rating: 4.5 out of 5.

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What Milk is best for KETO?

When it comes to milk – not all are equal for keto. There are varying levels of macros for each one. Check the chart below and evaluate for yourself!

The takeaway is: Nut milks are better for you. This is awesome news too – because most come in cartons and will last for a really long time, as opposed to other milks that spoil fast.

Image Source: Photo by Eiliv-Sonas Aceron on Unsplash

Review! – Simple Truth Keto French Ice Cream Coffee Chip

Note: I am not affiliated with any links. I make no money off of purchases. Just linking for clarity!

A few weeks ago, I reviewed the Simple Truth Keto French Ice Cream Black Raspberry Chip and today I am reviewing Simple Truth Keto French Ice Cream Coffee Chip.

The Simple Truth brand, launched by Kroger, is certified organic by the USDA.

Price: As with the other flavors, at $3.99 for a pint of ice cream (and I bought on sale at Harris Teeter), this was a REALLY good price point! Ben & Jerrys in my area is usually over $5 and the other low carb brands usually run a little higher as well. 5 Stars!

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Rating: 5 out of 5.

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Taste: Once again, for a traditional sugar free ice cream, this was really delicious. The ice cream was not overly sweet. There was a nice balance of “crunch”. The coffee flavor came through but is not overpowering. Constancy wise, this ice cream seemed a little smoother and it was not gritty at all. It was very “normal”. There is also a good ratio of the chips to ice cream – they are scattered very evenly throughout. 5 stars!

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Rating: 5 out of 5.

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Keto Friendly: One serving (2/3 cup | 1/3 of the pint)

8g net carbs | 4g protein | 17g fat

As far as macros go, this ice cream is fantastic! As with the black raspberry, I had a very small portion and was fully satisfied. The large amount of fat kept me very full, and the flavor packed a punch, meeting my sweet cravings. 5 stars!

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Rating: 5 out of 5.

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Artificial Crap:

French Ice Cream: Water, Cream, Erythritol, Chicory Root Fiber, Egg Yolk, Milk Protein Isolate, Coffee Concentrate, Glycerin, Contains Less Than 1% : Salt, Cellulose Gel, Monk Fruit Extract, Steviol Glycosides, Cellulose Gum.

Choco Flakes: Coconut Oil, Cocoa, Erythritol, Sunflower lecithin, Salt, Cocoa (Processed With Alkali), Vanilla Extract, Monk fruit. 

Contains: Milk & Egg

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Rating: 5 out of 5.

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Overall: I really liked this ice cream. If you are a fan of coffee and a fan of ice cream – I highly recommend. The price point was affordable, the flavor is delicious, there are a good amount of chocolate chips dispersed, and the macros were spot on for keto. None of the ingredients were sketchy, which I appreciate. I will totally continue to buy this brand, as the Black Raspberry and this Coffee Chip were both spot on!

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Rating: 5 out of 5.

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KETO Copycat – Wawa turkey bowl!

Note: I do not make money off of affiliated links; links are simply show and tell.

I have a confession. I LOVE the Wawa turkey sandwich/bowl. Hot turkey, mashed potatoes, cranberry sauce and gravy, all on a roll or in a bowl. So I decided – lets KETOFY this!

Wawa Turkey Hoagie & Bowl

Two weeks ago we made the KETO Cranberry Sauce and last week we made the mashed cauliflower. This week we put it all together!

I use SOLA brand bread, but any low carb bread that you have on hand will work! For turkey, I usually cheat and buy a precooked turkey breast from the cooked section of the grocery store (usually near the precooked ready to eat chickens). Worse case, get some turkey breast from the deli counter. Just try to avoid kinds that sound sweet – like “maple turkey”.

The Wawa version has gravy, but like I’ve said in my “About Me”, I’m hecking lazy. I think the sandwich is AMAZING without gravy, but if you want to make some – be my guest! I suggest xanthan gum or guar powder in place of flour to thicken. Just mix it cold with water, then add to your sauce in place of flour to thicken your sauce (I’ll come out with a gravy post here eventually – stay tuned)!

Copy Cat Wawa Turkey Bowl / Sandwich –

[Sandwich – Approx. Macros 8.2g net carbs | 15.9g fat | 36.6g protein]

Ingredients:

• Low Carb Bread
• Turkey
• Cranberry Sauce
• Mashed Cauliflower

Directions:

Gather everything, slap it all together as a sammich, and devour it! Alternatively – toss is all in a bowl with out bread, and save some additional carbs.

Review! – BHU KETO Chocolate Chip Cookie Dough Protein Bar

Note: I am not affiliated with any links. I make no money off of purchases. Just linking for clarity! UPDATED 12/11/2020

Today I am reviewing BHU Keto Chocolate Chip Cookie Dough Protein Bars. I purchased mine in the refrigerated section of Target, however it looks like you can purchase large containers from BHU directly, as well as these sized bars in different flavors. However today specifically is the chocolate chip cookie dough flavor.

Price: I purchased these for $2.99 at my local Target. You can purchase Quest Bars for about $2.16 each. The BHU Keto bars are 1.6oz ($1.35oz), vs the Quest Bars at 2.12oz. There appears to be no discount purchasing these from the website directly price wise. You can purchase from the website in a 9oz tub for $14.99 ($1.66oz), so, that is an even worse deal. That is why I am giving it one star.

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Rating: 1 out of 5.

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Taste: The flavor on these was meh. They had the gritty taste of many things such as this that are “healthy”. The consistency was just not that good to me. I think I would have liked them had I never had a different brand. I tried to microwave for a few seconds to give them a chance to be a yummy melted cookie, but alas, even warming them up was not helpful. Even if microwaving them helped however, this would eliminate the convenience factor.

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Rating: 1 out of 5.

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Keto Friendly: One (1) protein bar = 4g net carbs | 15g of fat |11g of protein. The macro’s are pretty good. The large amount of protein would be great if you work out and need more protein. They are very filling, however I needed a little bit of milk after, so that kind of negated the low carb aspect of these – ha! I do also like that they have some potassium, as this is one macro I do struggle to get.

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Rating: 5 out of 5.

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Artificial Stuff: Organic Cashews, Organic Red Palm Oil (Certified Sustainable), Organic Prebiotic Fiber (from Tapioca), Organic Chocolate Chips [Organic Cocoa Beans, Organic Soluble Fiber (from Tapioca), Organic Cocoa Butter, Monk Fruit, Natural Flavors], Organic Pea Protein, Water, Organic Baobab, Organic Vanilla Extract, Organic Sunflower Lecithin, Sea Salt, Organic Monk Fruit.

(Allergen: Tree Nuts). *Manufactured in a facility that also processes nuts, whey, and eggs.

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Rating: 5 out of 5.

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Overall: I am not a fan of the flavor of these, nor the price. They are good for vegan’s looking for more protein, but there are so many better options out there. I do not recommend.

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Rating: 3 out of 5.

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Update: I left a link to this review on Facebook with BHU and got a response:

“Hi Jessica, thank you for your review of the Chocolate Chip Cookie Dough Keto Bar. I would like to clarify your listing of the Cookie Dough in a Jar and the price per oz. It is a different product with a different formula, so readers of your review might be a little misled. Also, the keto bars are meant to be refrigerated and kept at a cool to moderate temperature, therefore, by microwaving the bar it is definitely not in its ideal form. I see you were not entirely pleased with the bar. I hope you will give some of our other products a try sometime Hope you have a pleasant day.”

I do plan on purchasing the other products of theirs to try – and I will review them as I do! -Jessica

Review! – Simple Truth Keto French Ice Cream Black Raspberry Chip

Note: I am not affiliated with any links. I make no money off of purchases. Just linking for clarity!

Today I am reviewing Simple Truth Keto French Ice Cream Black Raspberry Chip. The Simple Truth brand, launched by Kroger, is certified organic by the USDA.

Price: At $3.99 for a pint of ice cream (and I bought on sale at Harris Teeter!), this was a REALLY good price point! Ben & Jerrys in my area is usually over $5 and the other low carb brands usually run a little higher as well.

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Rating: 5 out of 5.

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Taste: So, for a traditional sugar free ice cream, this was really good. The ice cream was not overly sweet and the flavor of the black raspberry came through really well. It was a nice balance. Constancy wise, this ice cream was not as smooth and creamy as, say, Ben & Jerrys, but it seems with non traditional sugar options, the consistency is not going to be like “normal”.

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Rating: 5 out of 5.

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Keto Friendly: One serving (2/3 cup | 1/3 of the pint)

8g net carbs | 4g protein | 17g fat

As far as macros go, this ice cream is fantastic! I had a very small portion and was fully satisfied. The large amount of fat kept me very full, and the flavor packed a punch, meeting my sweet cravings.

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Rating: 5 out of 5.

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Artificial Crap:

French Ice Cream: Water, Cream, Erythritol, Chicory Root Fiber, Egg Yolk, Milk Protein Isolate, Glycerin, Black Raspberry Puree, Contains Less Than 1% Vegetable Juice (Color), Natural Flavor, Salt, Cellulose Gel, Lemon Juice Concentrate, Monk Fruit Extract, Steviol Glycosides, Cellulose Gum, Choco Flakes: Coconut Oil, Cocoa, Erythritol, Sunflower Lecithin, Salt, Cocoa (Processed With Alkali), Vanilla Extract, Monk Fruit;

Contains: Milk & Egg

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Rating: 5 out of 5.

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Overall: I really liked this ice cream. The price point was affordable, the flavor is delicious, there are a good amount of chocolate chips dispersed, and the macros were spot on for keto. None of the ingredients were sketchy either. I will totally buy this brand again.

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Rating: 5 out of 5.

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Okay – be back soon – I’m running to stock up on this brand! Lol!

Keto Sugar Free Cranberry Sauce

Note: I am not affiliated at this time with any links. All links are simply to provide an example of the product I use/recommend.

Make your Thanksgiving more KETO with some delicious dirty keto cranberry sauce! This recipe is SUPER simple, uses 3 ingredients and takes about 20 minutes! I prefer using allulose because the ratio for white sugar is 1:1, which makes conversions simple! If you have a sugar alternative you prefer, check out this nifty conversion calculator!

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Ingredients:

• 1 cup of Allulose
• 1 cup of water
• 4 cups (12oz) of fresh cranberries

Directions:

1. Bring your 1 cup of water and 1 cup of allulose to a boil. While the water heats, rinse your cranberries and remove and funky ones.
2. When the water begins to boil and the water becomes clear as the sugar dissolves, add the cranberries.
3. Let the water come back up to a boil, then simmer for about 15-20 min, until your cranberries burst and depending on how “chunky” you want your sauce.
4. Turn off stove, let your cranberry sauce cool, and put into a container for storage.

Yield: About 16oz of cranberry sauce (32 servings).

	Net Carbs	Fat	Protein
1 serving (.5 oz. or 1 tablespoon)	1g	0g	0.1g

That’s it! Super simple!

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Review! – ChocXO KETO Dark Chocolate Snaps w/ Coconut, Almonds & Sea Salt

Note: I am not affiliated with any links. I make no money off of purchases. Just linking for clarity!

Today I am reviewing the ChocXO KETO Dark Chocolate Snaps w/ Coconut, Almonds & Sea Salt. I purchased mine at Costco, however they can be found in many other locations, such as Amazon, or direct from ChocXO.

Price: Direct from ChocXO – these are priced at $15.95 USD per 21 pieces which works out to $0.76 USD per piece. (Ranking based off of my local price of my fav thick sliced bacon – $5.99 per lb or $0.38 USD)

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Rating: 3 out of 5.

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Taste: The chocolate consistency is really good. The bars have a good snap, and unlike some others not made in the traditional way (read; with massive amounts of artificial chemicals and sweeteners). I actually find these snaps almost too sweet. I think they would be amazing for KETOR’s who are trying to break away from sugar. I do love that a serving size is two snaps (two of the individually wrapped pieces). I haven’t not wanted to sit down however and eat two snaps – 1/2 of one seems to satiate my need for sweet!

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Rating: 5 out of 5.

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Keto Friendly: Two (2) snaps = 3g net carbs | 15g of fat | 3g of protein. These are a fantastic choice! I appreciate the high amount of fat to help me feel full. In addition, the almonds provide a nice crunch and the salt in this flavor helps me to meet me salt macro. I also appreciate that these are not filled with sugar alcohols to help keep the net carbs low.

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Rating: 5 out of 5.

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Artificial Crap: Ingredients are Organic dark chocolate (organic cocoa mass, organic cocoa butter, organic low-fat cocoa powder, organic cane sugar, organic vanilla extract), organic coconut, organic almonds, sea salt.

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Rating: 5 out of 5.

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Overall: I really liked these. I will 100% keep these stocked. So far they have lasted me a really long time, especially since 1/2 of one snap is enough for me for a treat! The price is MUCH better when taking that into consideration!

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Rating: 5 out of 5.

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Pet Pumpkin Treats

This week, I’m sharing what I did with my extra pumpkin from carving this year. I roasted the seeds and with the pulp and flesh, I made treats for the doggos! Pumpkin is shown to help when your dog has diarrhea and constipation, plus most puppers I have encountered really love pumpkin!

Here is how I prep and keep the pumpkin ready to go for future use!

Step 1: Separate your pumpkin pulp and seeds.

Step 2: Using your blender, puree the pulp.

Step 3: Freeze your puree into small containers. I used candy molds and ice cube trays!

Step 4: After your puree is frozen, remove and place into air tight containers to prevent freezer burn and other smells and foods from permeating your doggo treats! I used the food saver to vacuum-seal the pumpkin into smaller portions so I could store a majority in the deep freezer.

Note: To remove my puree, I quickly ran the candy molds under hot water. For the ice cube tray, I placed in a small amount of warm water to help the puree slip out!

Review! – Country Archer Mini Beefsticks

Note: I am not affiliated with any links. I make no money off of purchases. Just linking for clarity!

Today I am reviewing the Country Archer Mini Beefsticks. I purchased mine at Costco, however they can be found in many other locations, such as Amazon.

Price: On average $0.92 USD per stick | $0.54 USD per oz – – – these are not the cheapest Keto snacks. However, for a meat product, the price is not bad. (Ranking based off of my local price of my fav thick sliced bacon – $5.99 per lb)

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Rating: 3 out of 5.

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Taste: I thought these tasted pretty good! They are not like beef jerky, more of a “slim jim” type of snack in the consistency, but I did enjoy them.

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Rating: 4 out of 5.

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Keto Friendly: At 0 carbs |3.5g of fat | 5g of protein, these are a great choice. I wish they had a little more fat to help me meet that macro, but they still work well in my version of KETO.

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Rating: 5 out of 5.

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Artificial Crap: Ingredients are Grass-Fed Beef, Water, Sea Salt, Encapsulated Lactic Acid, Cultured Celery Powder (Celery Powder, Sea Salt), Garlic Powder, Red Pepper, Black Pepper, Cherry Powder, Coriander, Onion Powder, White Pepper, Ground Nutmeg, Parsley, Colored Beef Collagen Casing (Paprika, Beta-Carotene).

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Rating: 5 out of 5.

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Overall: I really liked these. I will purchase again. I enjoy having these handy Beefsticks on hand when I need a quick snack that won’t ruin my macros!

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Rating: 4 out of 5.

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Are pumpkin seeds keto?

Pumpkin seeds are absolutely Keto, if they fit into your macros. Like with most things in life, if you eat a moderate amount of seeds, that can easily give you a good crunchy snack. 1oz, or 85 seeds still have 10 net carbs, so take that into consideration! When carving pumpkins, I save the innards and use for multiple purposes.

This year, I toasted the pumpkin seeds and pureed the pumpkin for a frozen treat for the doggo! (Spoiler: Next weeks post!)

	Carbs	Fiber	Net Carbs	Fat	Protein
Pumpkin Seeds (1 oz | 85 seeds)	15g	5g	10g	5g	5g

Step 1: Gather your pumpkin guts and separate into seeds vs goo. The goo you can then freeze, compost, or save for your doggos when they have an upset tummy!

Step 2: Rinse your seeds. Place on a tray, and let dry over night.

Step 3: Preheat over 400F. Place your seeds in a bowl; coat in a little oil and salt. You want the seeds all lightly coated. If in doubt, use less salt. This crazy chick has learned a little salt goes a LONG way. For about 2 cups of seeds, you will want about a tablespoon of salt and two tablespoons of olive oil.

Step 4: Spread seeds onto a baking sheet. When over reaches 400F, place your tray in the oven. Toast for about 10 minutes, flip your seeds and toast for another 10 minutes. Oven times may vary based on your over temperature and the moisture in the seeds. Seeds are done when they are a nice golden tint!

Solaris RV Renovation

This week has been crazy! No keto post this week because…..

I bought an RV!

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I bought an RV!

There was some water damage, so I tore out the carpet and flooring and removed the rotted wood.

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Removing all of the damage!

I redid the joists, insulation, and flooring.

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The “storage” that was under the couch is actually not to be accessed.

Stuff!

The board that was on here was very flimsy, so I cut 2x4s and made a frame, and then reinforced this area.

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Much more sturdy and still accessible!

Then I started to prime! It was pretty late at this point and moths stick really well to wet paint, so I called it a day. I also have tons of homework to do so a break was needed!

This week, I’m hoping to get the paint done and the floor in!

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Only a few injuries thus far! 😂

5 Tips for Starting a Keto Lifestyle

I often hear “Keto is so hard”, or, “I can’t give up carbs – no way”. Luckily, I’m here to tell you that I too, LOVE carbs, and am very lazy, so strive to make life as easy as possible! And, keto is NOT hard! (Owl photo credit goes to Photo by Kevin Mueller on Unsplash)

WHO’s got this? You do! I’m looking at YOU!

Here are the 5 steps I suggest to everyone who starts:

1. Download a carb tracking app. I recommend Carb Manager. I like it for several reasons, one being that it has a really easy interface (so very user friendly). I also like that is has a website as well as a really well done mobile app. You will want set up your profile and go into the settings and make sure you turn on the numbers for keto.
2. Start tracking what you eat on a normal day. and try to get closer and closer to your macro goals. For example, if you really want pizza, google “keto pizza”, (or click here for my amazing keto pizza recipe!) Make sure to weigh and accurately track what you are eating.
3. Buy a LARGE water bottle and track your water intake. You will want to make sure you are well hydrated. However, make sure you are getting at least a teaspoon of salt a day, preferably Pink Himalayan or sea salt. (Fun fact – a lot of table salts have sugar in them caking agent!) You need salt because if you drink too much water without salt, you won’t retain the water and it will simply dilute the electrolytes that you have in your system.
4. Be sure to take additional supplements of calcium, magnesium, and potassium. Without these, and enough water, you may get the keto flu. I like using vitamins, Poweraide / Gatorade zero and supplement powders.
5. Intermittent fasting, or, IF, (autophagy) is something that many of those who do keto end up finding themselves doing. This is because as your body starts to burn fat reserves instead of the carbs, you will find that you are not hungry. Don’t force yourself into IF – you’re body will tell you when you are ready!

What Are Net Carbs?

Remember –

Wait – There is sugar in my table salt?

Table Salt –

Ingredients Salt, Calcium Silicate (an anticaking agent), dextrose, potassium iodide

Morton Table Salt

In 1924 Morton became the first company to produce iodized salt for the table in order to reduce the incidence of simple goiter. Dextrose is added to stabilize the iodide. Iodine is vital to the proper functioning of the thyroid gland and the prevention of goiter. Actually, the amount of dextrose in salt is so small that it is dietetically insignificant. Morton® Iodized Table Salt contains 0.04 percent dextrose or 40 milligrams per 100 grams of salt. Morton® Plain Table Salt contains neither iodine nor dextrose. All Morton Salt products containing potassium iodide are labeled as such.

Dextrose is the name of a simple sugar that is made from corn and is chemically identical to glucose, or blood sugar. Dextrose is often used in baking products as a sweetener, and can be commonly found in items such as processed foods and corn syrup.

So, it is up to the consumer, but I would prefer to not have trace amounts of corn sugar in my diet! Be sure to read your labels, and do your research!

Photo credit of featured image: Louis Mornaud on Unsplash

How to Cook Spaghetti Squash

One of my favorite staples is spaghetti squash. With a cup of squash having 5.5g of net carbs and tons of toppings options, I highly recommend you give it a try!

Step 1. Cut vents into sides of spaghetti squash. Microwave for about 5 minutes. Use a tea towel to pull the spaghetti squash from the microwave, as it will be very warm. Preheat your oven to 425F.

Step 2. When cool, cut the spaghetti squash in half along the longer side of the gourd. Be careful with your knife as the rind of the spaghetti squash is tough. If not making any head way, microwave for a few more minutes.

Step 3. Using a spoon, remove the seeds from the inside of the spaghetti squash.

Step 4. Generously coat the inside of the spaghetti squash with oil. Doesn’t matter what kind. Palm oil is usually never good, but other then that, I’m not the boss of you.

Step 5. Place the spaghetti squash face down on a cookie sheet. Put cookie sheet in the oven that should be preheated by now to 425F. Add about a cup of water to the cookie sheet, otherwise I find the edges to over cook a little bit and dry out.

Step 6. Cook your spaghetti squash for about 30 minutes. To test if it is done, use a fork to gently flip the squash over. If you can easily stick your fork into the squash innards, then your done! Remove the squash from the oven, and using your fork, loosen the inside of the squash. The insides will look like spaghetti! You can now add whatever toppings you see fit to your “spaghetti”!

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Homemade Laundry Detergent

Note: Not recommended for HE Washers.

Making homemade laundry detergent is incredible simple and will save you money and help avoid some harsh chemicals. So – here is how to make homemade laundry detergent!

Ingredients:

• Castile Soap (e.g. Dr. Bronner’s or Kirks)
• Washing Soda
• Borax

Step 1: Grind your soap. You can use a food processor, a cheese grater, a hammer and rage; whatever you chose to get your soap into even sized bits.

Step 2: Mix your ingredients. Ratios are 1 cup of washing soda: 1 cup of borax : 1 bar of soap.

Directions for use: Use 2 teaspoons to 1/4 cup of detergent per load, depending on load size.

	Total Cost	# of loads	cost per load
Home Made	$2.25	20	$0.12
Tide Power Pods	$21.44	48	$0.45
Persil Discs	$17.97	62	$0.29
Xtra Liquid Passion	$8.13	210	$0.04

(prices pulled from walmart.com)

	cost	# of oz	cost per oz/bar	weight	cost per portion
Borax	$4.47	65	$0.06	6 oz	$0.41
Kirk’s Soap	$4.44	16	$1.11	1 bar	$1.11
Washing Soda	$4.12	55	$.07	9.8 oz	$0.73
				Total:	$2.25

Voila! That’s it!

Easiest Keto Meal Ever

I have an announcement. I am in love with this little guy!

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  Say….

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  Cheese!!!!

Two words ya’ll. FRIED CHEESE. <Drool Emoji>

This is one of my favorite keto meals, and heckin’ delicious!

Fried cheese is SUPER simple too.

• Open the cheese.
• Cut the cheese <tehe>
• Fry the cheese for about 5 min in a deep fryer at 350F.
• Fry the cheese in an air fryer for 5 min, shake or flip, and cook for another 5.

That’s literally it. Add your favorite toppings! Here I’ve used – L to R – queso, hot sauce, hummus, tomato sauce, lemon juice & zest, and pepper jelly.

queso, hot sauce, hummus, tomato sauce, lemon juice & zest, and pepper jelly

Extract Guide

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• Almond Extract
• Blueberry Extract
• Chocolate Extract
• Cinnamon Extract
• Coconut Extract
• Coffee Extract
• Gingerbread Extract
• Holiday Extract
• Lemon/Lime Extract
• Maple Extract
• Mint Extract
• Vanilla Extract
• Walnut Extract

Photo by Remi Yuan on Unsplash

Almond Extract (3-4 months)

• 1 cup skinless almonds OR 1/2 cup apricot/cherry/peach/nectarine/plum pits, roasted and cracked (roasted is VERY important)
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by Daniil Silantev on Unsplash

Blueberry Extract (4 months)

• 1 cup dehydrated blueberries
• 8 oz vodka / rum (at least 40% or 80 proof)

Note: If using fresh blueberries, more vodka needs to be added as the moisture in fresh fruit will lower the proof of the alcohol. There is a chance of the pectin being activated at this point of adding more alcohol and making a fruit extract sludge. Therefore, most extractors will tell you to use dehydrated fruit.

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Chocolate Extract (3 months)

• 1 cup raw cacao beans
• 8 oz vodka / rum (at least 40% or 80 proof

Note: No need to roast the cocao nibs – roasting removes top notes from the flavor.

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Photo by Mae Mu on Unsplash

Cinnamon Extract (3 months)

• 1 cup Cinnamon Sticks
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by Diana Kulenyuk on Unsplash

Coconut Extract (5 weeks)

• 3/4 cup toasted coconut
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by Mike Kenneally on Unsplash

Coffee Extract (1-2 weeks max, or will become bitter)

• 1/2 cup organic (preferable) coffee beans; cracked
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by Jamie Daykin on Unsplash

Gingerbread Extract (6 months)

• Ginger (sliced thin), cinnamon sticks, whole allspice, whole nutmeg, whole cloves, peppercorns
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by Kaitlyn Chow on Unsplash

Holiday Extract (6 months)

• Orange Peels, whole cloves, cinnamon sticks, whole allspice, whole star anise, whole nutmeg, peppercorns
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by Elena Kloppenburg on Unsplash

Lemon / Lime Extract (3 months)

• 1 cup citrus peels (remove the pith)
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by David Gabrielyan on Unsplash

Maple Extract (1 month)

• 1 cup Fenugreek seeds
• 1 vanilla bean
• 8 oz vodka / rum (at least 40% or 80 proof)

1. Place the fenugreek seeds in a non-reactive frying pan. Stir and toss regularly for even heating. Do not let the seeds brown, or the resulting extract will take on a acidic flavor.
2. Put the seeds into an herb grinder while they are still warm. This helps release essential oils in the seeds that provide more flavor! You want a consistency similar to drop coffee grounds.
3. Warm the vodka with the vanilla bean. Use the lowest setting on your stove to avoid boiling. Put the seeds into a glass jar, then add the liquid so that it covered the ground seeds completely. Place lid on container.
4. Put the closed bottle in an area that remains cool and dark. Shake daily for three to four weeks. Strain. Return the clarified extract to the bottle. Use as desired.

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Photo by Abby Boggier on Unsplash

Mint Extract (steep leaves for 2 days at a time, strain, replace)

• 1 cup mint leaves
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by Jo. on Unsplash

Vanilla Extract (3 months)

• 1 ounce of vanilla beans (6-8 beans)
• 8 oz vodka / rum (at least 40% or 80 proof)

Note: Vanilla extract will be ready in at least 3 months. You can keep the beans and alcohol mixture indefinitely – just continue to add more beans and vodka on occasion.

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Black Walnut

Walnut (Black) Extract (2 months)

• 1/2 cup shelled black walnuts
• 1/2 cup vodka (at least 40% or 80 proof)
• 1/4 cup bourbon whiskey

1. Heat a large skillet over medium heat. Add the black walnuts and toast until golden brown, about 5 minutes. Place walnuts in a clean jar.
2. Pour the vodka and bourbon into the jar. Cover, store in a cool dark place. Shake the jar occasionally.
3. After 2 months, strain the walnuts from the liquid. Walnuts can be discarded or used in baking.

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The Best Easy Keto Pizza Crust

I have tried several keto pizza crust recipes, and this on is the best! It is affordable, fast and easy, and super simple to make. If you follow my suggestions, you can make a family sized pizza with one batch!

First, gather your items:

• Silicon Rolling Mat x2 (I use one like this)
• Baking Sheet
• Rolling Pin
• Two Microwave Safe Bowls
• Large Spoon (though I prefer to use clean hands)

Then, gather your ingredients:

• 3 eggs
• 1 & 1/3 cups Mozzarella cheese
• 2 tablespoons of cream cheese
• 1/3 cup coconut flour
• Sauce
• Herbs and Spices
• Pizza Toppings

Step 1: Preheat your oven to 375f. Add 1 & 1/3 cup mozzarella, 2 tablespoons of cream cheese, and spices to your microwave safe bowl, and nuke for about 90 seconds until melted. Use your spoon to mix the melted cheese.

Step 2: In your second bowl, add 1/3 cup coconut flour and 3 eggs, mix.

Step 3: Mix cheesy bowl into the flour bowl. You want to do it this way because otherwise, your egg will cook some and make your pizza hella weird.

Step 4: Add your spices. These are up to you! I usually add an Italian mix (oregano, basil, and thyme, as well as some garlic). But get creative! You can add curry flavors and top your pizza with chicken, lots of garlic and add just cheese as a topping, and much more. (Or don’t, I’m not the flavor police 🙂 ) Mix everything thoroughly. I use clean hands, because the mix is pretty sticky at this point.

Step 5: Place your dough onto a silpat, and smush it out. Place a second silpat over the first one, and roll it out even. Pull the top silpat piece off, place the bottom silpat, with the dough attached, onto your cookie sheet. When the oven is done heating, place the cookie sheet into the oven. Cook for 10 min at 375.

Step 6: Pull your pizza dough out, add your toppings, and put back in the oven for another 7 minutes or so. Depending on your toppings you may need to add time.

Thats it! Crazy easy, and delicious!

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Have pizza creation ideas? Share them with me, and I will continue to update this page with your ideas!

Reader Submitted Ideas:

Spicy Meat Lovers – Submitted by Joe M.

• Tomato Sauce
• Mozzarella Cheese
• Pepperoni – lots!
• Precooked Italian Sausage
• Sliced Jalapeno
• Fresh Parmesan

Margarita Pesto Pizza – Submitted by Brenna S.

• Fresh Pesto
• Sliced Tomatoes
• Sliced Mozzarella
• Fresh Basil
• Bonus! Drizzle a thick Balsamic on after cooking

Shakshuka Pizza – Submitted by Jacob S.

• Spicy Tomato Sauce
• Cumin
• Onions
• Chili Peppers
• Sausage
• Feta Cheese
• Dippy Egg (create a few wells, gently crack a few eggs onto the pizza, season with salt and pepper. Cook 7-10 minutes)
• Parsley

Fun Guy Pizza – Submitted by Andi

• Pizza Sauce
• Mushrooms
• Sausage
• Onions
• Cheese

Ravioli Pizza – Submitted by Becky K.

• White Sauce (be sure to check the carb count on your chosen white sauce)
• Italian Sausage
• Ricotta

Where does this fall on the glycemic index? or What sugar can I have on Keto?

What is the glycemic index, and why should I care?

The glycemic index (GI) is a a measure of how quickly a food causes our blood sugar levels to rise. The foods are ranked on a scale from 0 to 100. Foods with a high GI should be avoided, because they cause a rapid spike in insulin. For example, jelly beans trigger a lot of sugar response in your blood. However, a food like celery, which is a carbohydrate, does not have this same effect because it is low on the GI.

What does GI have to do with keto?

Glycemic index has a lot to do with keto! Insulin allows the cells in the muscles, fat and liver to absorb glucose that is in the blood. This glucose can serve as energy to these cells, or convert to fat. If you instead avoid high GI foods and sweeteners, there is less of an insulin spike, and therefore less sugar being converted to fat.

Sweetner	GI	Type	Recommendation
Stevia (pure liquid form)	0	Natural	Use
Allulose	0	Natural	Use
Monk Fruit	0	Natural	Use
Inulin	0	Natural	Use
Tagatos	3	Natural	Sparingly
Yacon Syrup	1	Natural	Sparingly
Agave	10-19	Natural	Avoid
Maple Syrup	54	Natural	Avoid
Honey	58	Natural	Avoid
Erythritol	0	Natural	Use
Xylitol	7	Sugar Alcohol / Natural	Sparingly
Maltitol	26	Sugar Alcohol / Natural	Avoid
Sorbitol	4	Sugar Alcohol / Natural	Avoid
Sucralose (Splenda)	0-80 (depending on bulking agent)	Synthetic (artificial)	Avoid / Limit
Aspartame (Equal, Nutrasweet)	0	Synthetic (artificial)	Avoid / Limit
Saccharin (Sweet ‘N Low)	Variable	Synthetic (artificial)	Avoid / Limit
Acesulfame potassium (Sunnett, Sweet One)	0	Synthetic (artificial)	Avoid / Limit
Sucrose (table sugar)	65	Processed	Avoid
HFCS	varies	Processed	Avoid

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Photo by Sharon McCutcheon on Unsplash

Keto Cream Cheese Stuffed French Toast

Mmmmmm

The other day I made Keto Cream Cheese Stuffed French Toast. It was amazing!

Ingredients:

• 2 slices Low carb bread (I use Sola Bread)
• 1 Egg
• Cinnamon
• 4 tbsp Cream Cheese
• 1/4 cup Berries
• Sugar Free Syrup

1. Dip your bread into egg like normal for french toast, both sides, add cinnamon to your liking.
2. While french toast is cooking, toss some berries into a pan. Let them cook down. Add some cream cheese, let it mix together. Taste it with a clean spoon. Should be amazing, but if you need a little sweeter, add more berries. Note: Remember, berries have sugar, so the more berries, the less keto your meal is! I used about 1/4 cup berries, and 4 tbsp cream cheese.
3. Layer your french toast, then cream cheese, then french toast. Cover with sugar free syrup.
4. Grab a knife and fork and shovel the meal into your mouth. It’s okay, I won’t judge.

Est.	Net Carbs	Fat	Protein
Stuffed French Toast	11.3	33.5	22.4

How to Make Lemon Extract

When life hands you lemons, add vodka and make lemon extract!

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Lemon extract is SUPER simple! All you need is a clean container, lemon zest, and vodka. For extraction, be sure to use at least 35%, or 70 proof alcohol. I usually go the the liquor store and buy the cheapest vodka.

Cheapest vodka my local store had at time of purchase.

Hubs was awesome and “volunteered” to zest the lemons for me. Lemon extract only calls for 2-3 lemons on zest per 1/2 cup of vodka. I added the zest to a mason jar, and poured in my vodka. My little mason jar is holding 1 cup of vodka, and zest from 5 lemons.

Lemon extract takes about 4-8 weeks, be sure to store in a dark place, and shake daily!

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  Zesty!

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  Final Product!

Keto Instant Pot Mashed Potatoes

Note: I do not make money off of links. Links are just to show ya’ll what I’m talking about!

Okay – mea culpa. This was deceptive.

Potatoes are for sure not keto. But you know what is? Mashed cauliflower! Here’s my tips for some yummy Instant Pot Mashed Cauliflower!

I recommend using an immersion blender.

Mashed Cauliflower: About 4 servings | 2.5g net carbs | 3.1g fat | 2.6g protein

Ingredients / Tools:

• 1 large head of cauliflower
• 1 oz heavy whipping cream
• Salt (to taste)
• Instant Pot
• Immersion blender

Directions:

• Step 1: Wash and cut your cauliflower into large pieces. Toss inside your instant pot, along with a little bit of water, per your instant pot directions. (Usually just an inch or two of water). Pressure cook for about 6 minutes.
• Step 2: Drain the water from the cauliflower and put the cauliflower back into the instant pot.
• Step 3: Add approx. 1 ounce of heavy whipping cream. Use you immersion blender to blend the heavy whipping cream and cauliflower together. Season to taste with salt.

TIP! After eating all of, or putting away your mashed cauliflower, fill your pot with soapy water. Then use your immersion blender inside said soapy water and “blend”. This will clean up the immersion blender and remove a lot of the food particles from the pot that you were using! Then rinse the blender and put away!

Clean up made easy!

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