06Apr/19

Getting Started

Getting Started NOTE: WE WILL ALWAYS KEEP THIS POST PINNED TO THE TOP SINCE WE GET MORE REQUESTS FOR THIS THAN ANY OTHER. So be sure to look immediately below for more RECENT posts! When my husband and I started this journey, we used Atkins for our foods and our online free tracker because at the time we just weren’t that familiar with Keto yet. We learned that Atkins is basically the grandfather of Keto and it was easy to use both as references, still is. So I am linking both food lists / meal plans for the first two Read More ...
16Dec/19

Lasagna

Lasagna INGREDIENTS 2 TBSP olive oil 1 tsp onion powder 2 cloves garlic, minced ¾ lb (12 oz) Johnsonville mild ground Italian sausage (weigh, as it does affect carb count) ¾ lb (12 oz) 80/20% ground beef (again, weigh it for protein macros) ½ of a 24-oz jar of Rao’s Tomato Basil Sauce 16 oz container of cottage cheese (ricotta would be lower carb, but we don’t like it) 1 egg ½ tsp sea salt ½ lb deli sliced chicken breast (turkey is ok, but chicken is more noodle-sized slices). Deli will slice to your preferred thickness…not too thick, but Read More ...
02Nov/19

Biscuits and Sausage Gravy

Biscuits and Sausage Gravy* Makes 2 servings GRAVY INGREDIENTS Pork sausage (we use Jimmy Dean Original), about 3-4 ounces 1 to 1-½ cups unsweetened almond milk ½ block of 8 oz. original (NOT low-fat) cream cheese, softened slightly in microwave 1 TBSP coconut flour Salt & Pepper to taste (remember cream cheese may already have some salt in it) INSTRUCTIONS 1. Put cream cheese on saucer and microwave for about 30 seconds on 50% power. Then mash up with a fork slightly until it’s somewhat smooth (not one big chunk) and set aside. 2. If you use Jimmy Dean, you Read More ...
31Oct/19

You can do this…and today is the day!

You can do this…and today is the day! I am sharing this as an encouragement for someone who may be “thinking about it” and afraid to take the plunge for some reason. I didn’t even begin this journey until after I was retired! For me (us…hubby and me) it was not only a physical journey, but a spiritual one as well, because we truly believe God led us to the information we needed to make wise choices about these bodies of ours that HE gave us! Once we said “yes,” we have never looked back. Not only has our weight Read More ...
13Oct/19

Crispy Skin Slow Roasted Pork Shoulder

Crispy Skin Slow Roasted Pork Shoulder INGREDIENTS 8 lbs. Pork Shoulder 3½ TBSP Salt (I used sea salt) 2 tsp Dried Oregano 1 tsp Black Pepper 1 tsp Garlic Powder 1 tsp Onion Powder INSTRUCTIONS 1.  Wash and dry the pork, then leave it out to come to room temperature for a few hours. LEAVE FAT ON as that is healthiest part of the roast. Preheat oven to 250 and mix salt & spices into a small bowl, pour into a shaker or sprinkle a little at a time from the bowl over the entire pork shoulder, making sure to Read More ...
27Sep/19

CHRISTMAS – Keto Pecan Pie

CHRISTMAS – Keto Pecan Pie INGREDIENTS Crust 3/4 Cup Coconut flour 1½ Large eggs 3 TBSP Erythritol 6 TBSP Butter 3/4 TBSP coconut oil 3/4 tsp vanilla extract 1/2 tsp Pink Himalayan Salt Filling 2 Large eggs 10 TBSP Erythritol 2 TBSP Butter 10 TBSP sugar free maple syrup (we use Walden Farms which you can get at Amazon or Walmart) 1 tsp vanilla extract 1½ Cups Raw Pecans roughly chopped INSTRUCTIONS Crust 1. Combine dry ingredients in a bowl and set aside. 2. Combine wet ingredients in a bowl, combine well and slowly start to add the dry ingredients Read More ...
24Sep/19

Get Thee to a KETO Doctor!

Get Thee to a KETO Doctor! When doctors seeing their patients’ health being reversed and improved after putting them on a Ketogenic diet have to FEAR losing their medical license because it goes against the “grain” (see what I did there?) of the dogma of the medical community….then something is very, very wrong. We admire these people for their courage to do what they know is right for their patients instead of following failed methods like the “food pyramid” and the “eat less, move more” low-fat mantra that has put the health and LIVES of whole generations in jeopardy. To Read More ...
22Sep/19

THANKSGIVING – Sausage & Cauliflower Stuffing

THANKSGIVING – Sausage & Cauliflower Stuffing Serves 8 as a side dish INGREDIENTS 3 TBSP real butter ½ cup onion, chopped ½ cup celery, chopped 2 cloves garlic, minced 5 cups cauliflower (about one medium head), chopped 2 TBSP fresh parsley, chopped – Plus extra for garnishing ½ TBSP fresh sage leaves, chopped 1 TBSP fresh rosemary, chopped ½ lb ground Italian sausage, mild/sweet or hot (or used a combo of both!) 3/4 cup chicken stock ½ cup chopped, toasted walnuts Salt & Pepper to taste INSTRUCTIONS • In a deep skillet, melt the butter over medium high heat. • Read More ...
19Sep/19

THANKSGIVING – Roasted Turkey

THANKSGIVING – Roasted Turkey INGREDIENTS 12-lb. turkey (Anything from 11-15 lbs will work, but bake time will vary – see below) Salt & Pepper for the inside and outside of the bird 1 large onion quartered (no peeling) 4 garlic cloves halved (no peeling) ½ bunch parsley 1 lemon quartered For the Flavored Butter: 1 cup 2 sticks unsalted REAL butter, softened 2 TBSP olive oil (not extra virgin), plus more to drizzle the top 4 TBSP fresh lemon juice from 1 large lemon, plus ½ TBSP lemon zest 3 large garlic cloves, pressed ¼ cup freshly chopped parsley ½ Read More ...
17Sep/19

CHRISTMAS – Caper Cheese Ball

CHRISTMAS – Caper Cheese Ball INGREDIENTS 1 lb. bacon, cooked and crumbled 1/3 cup fresh dill, finely chopped 12 ounces original (not light) cream cheese, softened 2 TBSP caper juice ½ cup capers 1 cup shredded cheddar cheese 1 tsp garlic powder INSTRUCTIONS 1. Place the softened cream cheese in a large bowl and stir in the caper juice and garlic powder until smooth. 2. Stir in the capers, cheddar, and half of the crumbled bacon until well combined. 3. Use your hands to shape the mixture into a ball. 4. Pour the remaining crumbled bacon and the chopped dill Read More ...