Use Food as Your Medicine!

I had no idea this would taste this delicious, or look so pretty. But it does. You're welcome!

As you may have heard by now, bone broth has many uses and health benefits. This may be the MOST important recipe on here. I adapted this recipe from http://wellnessmama.com/5888/how-to-make-bone-broth/ but I have made some changes to it. 

I'm calling these "Paleo" pancakes because I want to clarify that you may not stay under 20g of net carbs by eating these (although I do, most of the time). This is a Low Carb recipe that I have changed and modified a million times over. I have added flax seeds...I have removed flax seeds. I have added applesauce... I have removed applesauce...This is where I am at RIGHT NOW. 

Gamechanger! FF bread: 1 egg, 1 tbsp chia, 1 tbsp ground flax, pinch baking powder, 1/2 tsp butter. Mix well with fork in a microwave mug. Let sit for a couple minutes, nuke for 90 seconds. Let cool, slice and serve. Practically zero net carbs and done in a jiffy!

Can never have too many GREAT and SIMPLE low carb SALMON recipes. Always prefer wild salmon.

I'm calling this Bread "99" because I probably have 98 other variations of it on here ;) Making bread is the biggest issue on keto. This delicious bread is adapted from a Paleo recipe I used to do many moons ago and I still make my kids’ pancakes with this recipe. Note that it has tapioca. A starch. The ingredients for a small loaf (I used 2 mini loaf pans) are in the picture below. It bakes easily for 30 minutes at 180C. Now...note that this is AT LEAST 4 servings (net carbs 37/4 equals less than 10 net carbs per serving) definitely worth it! Lastly, I slather lots of butter, I estimated about 125 g butter for this entire loaf, and when I put that into my macro count, you get 81% fat:8% protein: 11% total carbs perfectly Keto!!!

Not sure what Cauliflower Ziti is? I wasn't either, but it looks good doesn't it?!?

You can never have too many pizza recipes right? And so the Diet Doctor nails it again with this version.

You all know the correct substitutions, right?

1. Spray with a REAL oil or fat

2. Sugar-free condiments

3. Serve with a side of (something else...)

"Anyone ever had Ajvar? It’s a Macedonian / Croatian roasted red pepper / eggplant spread (with garlic and good oil) Was missing it and couldn’t find it at the store - so made my own. So delicious and so keto! But my version didn’t use canola oil so probably for the best! Am fasting today, but can’t wait to spread it on some keto bread tomorrow (or maybe a steak!)" Thanks Jenn for the reminder that it's best to make our own, this recipe calls for seed oi, or EVOO, duh, use the olive oil!

Summer is coming...and so is my obsession for SPICY CAESARS (Bloody Mary's for you Americans). How's this for a lovely switch (I have been told Vodka does not freeze well, so this might be messy!). Also, if you are strict Keto, keep in mind that a serving (8 fl oz/240 ml) of Tomato Juice/Clamato has about 10g net carbs...ouch. That might be my carbs for the meal. I will just have this with protein and fat lol, good to know.

This is called 'Fat Feasting to Perfection". No cooking required (bonus), filling (bonus), delicious (bonus).

-Baby spinach (sub with leafy greens of choice)

-Olives (sub green or black, to preference)

-Avocado

-Sardines, tinned, in spring water (sub eggs, bacon, wild salmon)

-Dressing: EVOO (Extra Virgin Olive Oil) and ACV (Apple Cider Vinegar)

-spices, to taste

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And go...!

Remember the "After Eight" mints?? I wasn't sure what to call mine, but these are great with an espresso after a meal, and don't trigger any cravings (no sugar or sweetener).

This is not a new recipe...lol...it's a version of my new 90-second bread sandwich recipe, same ingredients, with some minor, but important changes.

1. Instead of 2 mini sandwiches, I used a larger glass microwavable round-bottom bowl and made a larger bread (about the size of an English Muffin, or slightly larger)

2. Instead of slicing into 4, I only sliced the bread into 2 (1 sandwich instead of 2 mini sandwiches)

3. I did not toast the slices. Buttered, then put in ham and cheese, and then grilled it! BAM, "Grilled Ham and Cheese"

Can you tell I love shrimp? I am from Mozambique, after all :) and I love easy recipes! Word of caution on hidden sugars in store-bought spice mixes. I always try to make my own. Here's a recipe for a do it yourself one: https://www.epicurious.com/recipes/food/views/cajun-spice-mix-368289

I've started including some drink recipes on here, I guess since Judi's flavoured carbonated water, and we all know of the famous BPC recipes, but here's a lovely Sunday cocktail 🍹 thanks to hubby.

Mix of some Low Carb white wine with sparkling water and berries. You might notice a red pepper that my little one threw in there from her lunch for colour ❤️!

This week has been a "family affair" for me, as my aunts, cousins and I have been exchanging Keto recipes with each other. This one was adapted from my cousin Marlene's Lobster Cauli Risotto, I used Shrimp. She served the Risotto with Baked Salmon and I served it with Steak. I also added extra Mozzarella cheese at the end which really made all the difference for me.

This is  different kind of "recipe". Make your own flavoured carbonated water, with no sweeteners. Add lemon and mint, or whatever flavours you find "kosher".

Not too much of a recipe here...I cut up bacon into a pan, let it cook in it's own fat for 1 minute, throw in washed Bok Choi, stir fry and serve! Season to taste (I used garlic, chilli peppers and salt).

So my client Lola, is pretty "fancy", I like it ;)

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Ok Gui, I am giving you a run for your money! My French Toast is made with the New 90 Second Bread Recipe, and it might just be my favourite!!!! I'll admit Gui's picture is WAY better...

Some friendly competition here...whose French Toast do you prefer lol??? I am posting mine after this one.

In my search for a better tasting Keto Bread, I decided to look at old recipes and modify.  A new favourite for me. I had it with butter and a slice of Provalone cheese and Natural Selections Turkey. Recipe and Macros below.

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For full recipe and macros see below.

There might be another similar recipe here with vegetable noodles instead of Shirataki noodles. I love MIRACLE NOODLES, there's also a brand called NUPASTA. So people hate the texture, but I love it!

A different kind of salad indeed, with enough Evoo, super nutritious too. I wish I had a proper reference for this but it was shared by one of my clients on our Facebook group.

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Ingredients and How to Prepare:

Fennel, radish, salt, extra virgin olive oil, lemon juice and lots of lemon zest

In my endless search for cereals for my kids, Denise shared this with me:

2 TBSP chia seeds, 2 TBS ground flax, 1/2 cup some kind of milk (I use unsweetened almond milk)
Dump it all in a saucepan, on medium heat, heat to boil , and keep stirring. 
As soon as it firms up , it's done.
It took less than 5 mins from start to finish.
I added cinnamon.
You can add:
Berries
Butter, Cream
Peanut butter... 
 

Martha almost got it right, lol. I add bacon to this, and also serve it with Wild Salmon.

DietDoctor.com to the rescue!

Goodie. Thanks Erin for sharing.

Keto people don't always have breakfast, but...we do have kids. In my endless search, someone sent this to me...Again, I am not a big fan of sweeteners, so I don't personally use them.

This looks like an option in my search for breakfast cereals for my kids, but I am weary of sweeteners. I will try it plain or with applesauce for them.

This is more of a Moderate LC (Paleo) recipe. I wouldn’t use the sweetener. I’m trying out new recipes for my kids.

This was a EUREKA moment for me! My 7-year old daughter asked for a "Healthy" Cereal. That's almost impossible, and especially for me cause I don't use sweeteners. But low-and-behold I made these crackers, broke it into little pieces, gave it to her with her milk (almond or otherwise), and she loved it!!!

This is my third "second-mention" of the day, because I have another, more dense seed bread recipe posted earlier. This is less dense because of the Almond Flour, the other one is just seeds and eggs...

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Just like the Cauli Mexican Rice, this deserves a second mention (this crust is different than the first).

I wonder how this would taste without the sweetener? Pretty bitter...I would have to make mini versions too cause this would be too filling but pretty good to end a meal maybe!

BACON, aka as Keto, Knots are the BOMB. I make my own dips to enjoy them with and don't snack obviously, but eat them as a side to my meal...

My husband asked me why I would want to make homemade almond milk when I could just get one from the store...duh...he knows NOTHING! This is more of a "paleo" (moderate low carb macros) than keto (strict low carb), but you can throw this easily into keto recipes.

I made my own nut milk to make these, great addition to really any meal (check out Butter Bob's Chili that I posted today!)

I have a feeling I have this recipe here somewhere already, cause I love it. But maybe one of those that deserves to be mentioned twice ;) I make this with green onions instead of onion. Caution for hidden sugars in seasonings. I use salt, pepper, cumin and 🌶 and add black olives at end. I also don’t use chicken stock (but maybe broth would add some goodness)

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As Easter is approaching, my patients compelled me to post this recipe! As the recipe states the few grains of sugar are food for the yeast, no real concern here. Enjoy!

Please ignore the fact that this picture has crackers on it, there are plenty of keto crackers that would go great wit this (I just posted a tortilla chip recipe today). Also, I have mentioned that I make all my soups and sauces/dips with homemade bone broth, and I would adjust for the amount of onions in this recipe. Otherwise, very, very tasty!

Yes, yes, yes!!!!

Can never have too many soup recipes. I make all my soups with homemade bone broth recipe (see recipe above). The person that shared this with me, Dolly, recommended having this with sour cream, sounds good to me! I wouldn't just have this soup, it isn't enough of a "feast" for me, but awesome as a keto side dish or starter (or ender, lol)

This is what we have all been missing! Maybe not good for those have have a dairy-intolerance, but otherwise, keto heaven with avo and any other keto dip creation! Imagine this with Butter Bob's Chili?!? Can I get an "Amen"!?!

Butter Bob (or fasting Bob as he also likes to be called, has the right idea. He serves this recipe with with shredded whole-fat cheese and sour cream (I would add some fresh green onions). Sounds about right. I woud use a little less onions and more fat (more keto), but it's good as is for most folks!

Mi gusta mucho! Juicy and spicy, as per the author serve this with sour cream and guac on a bowl or cabbage leaves.

I love eggs and most egg recipes. You can't go wrong with this one, eggs, olives, feta...

I love this. Yes, Cod, another Portuguese favourite (I am mixed Portuguese after all). But the fact that it's a fattier fish, combined with bacon and pesto is Keto-perfection. I would modify this pesto and make it with pine nuts instead of pistachios. The green can be the Italian Parsley or spinach, basil, you choose.

I apologize for the quality of the picture. Sometimes I only think to take a picture when I've already eaten it and it tastes awesome. By no means am I a professional recipe maker, I am more of a professional recipe taster!

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Ingredients:

1 tsp Pure organic peanut butter

50g organic cocoa butter, melted in double boiler

1/2 tsp pure Cacau powder

Whipped HWC

1/3 cup Berries

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Melt the cocoa butter, mix peanut butter and cacau powder. Whip the cream. Serve berries, top with cocoa mix and then whipped cream. Enjoy AFTER a meal.

Yes, I did it, 2 sardine recipes in a row. I talk about sardines a lot, but I had never posted a recipe before. I can see this being a great main with chia seed crackers and butter.

Yes, I said the "S" word. Sardines. You either like them or hate them. Easy, cheap and healthy if you look at food the way I do. I buy canned sardines, hard to find them in water or olive oil. This is my biggest issue, it usually comes in soy oil. You could always use the frozen/fresh, but probably not gonna happen for most of you. I usually make them with a spicy tomato sauce, and keep an eye on the amount of onion or shallots because as a root vegetable these are higher in carbs. Traditionally these are served with either baked potatoes, rice or bread. We need to get creative here. I could see this tasting awesome with cauliflower mash, for example, here I ate them with zoodles. My tomato sauce is very high in fat as you will see, it always is.

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Ingredients:

1 can sardines,

1 shallots,

2 cloves garlic, minced

chillies, to taste

1 tbsp tomato paste (can use fresh),

1 tbsp olive oil

1 tbsp lard

a bit water

salt and pepper, to taste

fresh parley, to garnish 

zoodles

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How to: Heat the lard, fry the shallots and garlic, add the tomato paste, chillies, a bit of water to thin out the sauce. Add the canned sardines, lots olive oil, spices to taste. Garnish with parsley and serve. 

This would be a good recipe if all of you could eat one slice with a full Keto meal...which I don’t trust that some of you can... 😡 overdoing it on nuts, in my experience, seems to have a higher insulin response, especially if eaten as a snack outside of meals, with meals they seem to be ok for most people.

I'm not the biggest fan of Keto breads, but if you like it, the ingredients are great.

I probably don't post enough fish recipes, although I do eat fish, mostly salmon and sardines. Here's another yummy one from The Diet Doctor.

These are modified from a coconut flour recipe, great for school lunches as almond flour is not allowed. I made this for my husband and I and we both love it. It's a staple in our house. Great with prosciutto and cheese, I add may or butter to the bread, with a side of avo and olives. Definitely Keto.

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Fathead dough (makes 4 slices):

1 cup mozzarella,

1.5 tbsp cream cheese (microwave both 1 minute).

1.5 tbsp coconut flour,

1 egg,

1/4 tsp baking powder,

pinch salt,

oregano, basil, garlic and onion powder (mix everything).

I was too lazy to bake this, so made 4 rounds and fried with butter (less fluffy, won't rise as much, baking would be better)

I post a lot of vegetarian recipes, although I am not vegetarian, I have a lot of vegetarian patients and I can't overemphasize the importance of eggs, for them and everyone else. Here's a Keto Egg Curry recipe that is not too high in carbs (less onion than most recipes). Can be modified by adding tomato sauce and cream for those that want to and altering the spice content.

I can't find a recipe page, only this facebook video, but this would be awesome paired with a high fat sauce on the side and much more fat and some protein. Great Veg recipe.

When trying to FF (Fat Feast), here's a lifesaver.

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Ingredients:

2 eggs
1/2 tbsp psyllium husk
1.5 tbsp ground flax
1 tbsp olive oil
Pinch salt
1/4 tsp baking powder

Microwave 2 minutes (rises a lot!)
Remove, cool, cut and toast

Serve with butter, olives, avocado, more eggs, salmon...Yum.

For those that can do dairy, this is pretty awesome. I wouldn't consider this a full meal though, more like a side dish to a proper Keto meal. I always add lots of fat to my tomato sauce (lard, olive oil).

So Lauki is bottle gourd, also known as Calabash, a type of squash. I love these yogurt salads to have on the side of something very spicy. Use high fat yogurt, of course, and I've heard you could do this with Coconut cream even. Calabash is low carb but like any other vegetarian dish, the carbs can add up so make sure to have it with something higher in fat and some protein (like eggs).

I like this video because it's a Low-Carb dessert with no sweeteners (sweeteners have an insulin response). Major warning against eating these on an empty stomach, you wanna have your nuts as part of your meal and not on their own or you could over eat them...

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No website recipe yet, just a facebook video for now.

Haven't posted new recipes for a while. A lot of fasting to get back on track after the holidays. 

There are already a few Brussel Sprouts recipes on here. This one is vegetarian, last one I posted had bacon. Both DELICIOUS!

Taco "anything" will work for me, but this looks fun and yummy (albeit a bit messy!). If you haven't yet read this somewhere in here, let me remind you that my ground beef is always cooked in lard (you can sub with butter, avocado oil or coconut oil), bacon bits, egg, a bit of tomato paste and spices. This is how my grandma makes it, this is how I make it. I cook ahead and freeze in portion size containers so it's ready to use anytime, for taco salads, soups, TOMATOES, Jamaican patties, etc...

Potato Gratin is ALWAYS a big hit at parties. Would your guests "mind" if you used cauliflower? Will they even notice? Or...would they actually PREFER it?!?

Here's a slightly modified recipe for cheesy, buttery rolls using coconut flour instead of almond flour (can send to school and cheaper too!)

Perfect combination of veggies, protein and fat!

I am dying to try this recipe (when I am not fasting). Awesome combo of beef and lamb, side of Tzatziki, olives...

Now, would you look at that...amazing brains that come up with these recipes... I would forget the sweetener.

Ok, I said that my favourite cauli rice recipe was Indian, Sushi (Japanese), Mexican...now I say it is Arabic. Who knew cauliflower was so International...my kind of "girl"!!!! I did add more olive oil, black olives and had it with a side of Tzaziki (full fat yogurt, olive oil, viegar, spices).

I love this recipe cause of why they have used fats to properly flavour this gravy and make this keto. Butter...check! Lard...check! Sour Cream....check! Thanks for sharing Natasha!

For our lovers of veggies...

This is amazing and pairs well with so many dishes (Butter Chicken, Palak Paneer, etc)

Hard to be more Keto than this...

This right here, is GOLDEN! My Modifications: 2 tbsp avocado oil, 1/2 tsp each coconut aminos, rice vinegar and sesame seed oil to cook cauli rice. Wasabi mayo: 2 tbsp home made mayo blend in 1 tsp wasabi paste. Smoked salmon/anchovies toppings

I find that I don't like plain cauli rice, but add anything to it and I love it. So far Mexican, Sushi and Indian Cauli rices are my favourite! I would definitely add black olives and sour cream to this!

I know a lot of these recipes call for chicken breast (skinless), but can you imagine how good this would taste if you used boneless chicken thighs, with skin on?!?

I really love this! Coupled with coffee, this melts in your mouth! Sorry about the picture, that's how you know it's one of my recipes. I have worked out the macros as well in the link below.

Ok, so I apologize in advance for the poor quality picture and improper reference. I promise that I am on the trail of the proper reference. Google search has not even come close...Either way, this recipe just seems way too good not to share. This is one of my go-to recipes for dinner parties. I will write out the recipe here in case you can't read it properly from the pic.

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Ingredients:

1/3 cup each loosely packed fresh dill and parsley

1/3 cup chopped green onions or chives

1/3 cup toasted sliced almonds

1/4 cup olive oil

1 clove garlic, chopped

1/2 tsp salt

1/4 tsp pepper

8 halibut (salmon) fillets or steaks

1 large roasted sweet rep pepper, cut into 8 strips

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How to prepare:

-In a blender or food processor, chop together dill, parsley, onions, almonds, oil, garlic, salt and pepper until almost pureed.

-Line baking sheet with parchment paper or foil. Pat fish dry; place in single layer on one-half of paper. Spread each piece with 1 tbsp (15 ml) of the dill mixture. Top with red pepper strip. Fold remaining half of the paper over fish, crimping edges to seal.

-Bake in 425F (220C) oven for about 10 minutes or until fish is opaque and flakes easily when tested with fork. Makes 8 servings. 

Another variety of breaded chicken recipe. Seems good to me. I have used a similar mix, as well as combined with ground pork rinds and different spices.

The reference page here has 4 recipes. Only this one seems Keto to me, and even still I would use chicken thighs or wings with skin rather than skinless chicken breasts. Nice recipe though!

I have looked and looked for a keto rapini recipe and came up with nothing, so I made my own! This is excellent. Goes with Ribs or any other protein (even Salmon, I have tried), and it also goes with a pasta-like recipe like zoodles.

Ceviche is the bomb! I actually like this recipe because it has avocado as well...obviously! Look up other ceviche recipes. If you like shrimp, that's an option too. White fish like tilapia (although most tilapia is farmed, at least around here, but that's a whole other topic).

I talk about my mixed berry homemade, sugar-free, jam all the time. This is a variation of my recipe, cause I don't use arrowroot, some people use xanthan gum. Anyway. I make batches of this stuff cause I buy tons of organic berries in the summer. This is basically the only fruit my kids have during the week (I also make egg and banana pancakes for them a couple times/week). I freeze the jam, and then thaw out just the amount I will need over the next couple of days. For simplicity, you can have this with the peanut bread just posted and cream cheese. Just with organic peanut butter, and/or heavy cream. On top of any keto pancake/waffle recipe. Very very useful.

I have made this, without the sweetener. It's ok, I am not a fan of keto breads, you guys know that. But this, toasted with homemade berry jam and cream cheese. Very good!

Avocado is like THE keto ingredient, I think you all know that by now. This goes well with steak and lots of other goodies!

Shirataki noodles, aka Miracle Noodles, are made of Konjac Fibre, net carbs is 0. I like them a lot, and have quite a few recipes here that would go well with these. A few notes, my family HATES them, and I would use with caution as too much fiber can cause havoc in the GI system. Also, not all recipes on here are Keto, but a lot of good ideas for proper modifications.

So this is another one of my recipes, I actually used to have this with spaghetti, of course, now I have it with zpaghetti (zoodles aka zucchini noodles). I also added a bit of miracle noodles in there cause I wanted a different texture. This tasted as delicious as when I had it in school, major comfort food. 

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I am not even kidding that I've just posted 2 cauli recipes in a row, I wasn't joking about you better liking cauliflower and fast! I like this recipe because the serving portion of protein is perfect for keto (very different than a 9 oz/serving steak recipe! That would NOT be keto)

G*d help you if you don't like Casserole and are doing this WOE, you would be missing out!!!

I know many of you are dying for a chili recipe. Here's one shared by one of my patients, I would make some modifications. I haven't put this into a macro count but probably not high in fat enough for keto, so I will work on that and let you know. Off the bat, I would ix pork meat as recommended below, I would use bone broth as usual, and I would serve with the Diet Doctor hamburger buns, I think, I might even try to make chili bowls out of that. Might add some cheddar to these when done. 

My own recipes are the hardest to share, because I just "cook" but then I have to input everything into an app to make sure the macros are right, and get all the ingredients, to share with you guys...but here goes, this was delish, I have even had these same toppings on chia seed crackers and it might even taste better (sub pizza sauce for fresh tomatoes and voila!)

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Ingredients:

Base:

1 TBSP almond flour

2 eggs

1/3 cup shredded Mozzarella

1 tsp coconut flour

1/4 tsp baking powder

1 TBSP melted organic butter

seasonings to taste (salt, pepper, Italian spices)

Toppings:

2 TBSP Pizza sauce

2 slices prosciutto

1 handful of fresh basil 

2 TBSP goat cheese

1 small tomato

10 black olives, sliced

1 TBSP EVOO and balsamic vinegar

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How to prepare:

1. Pre-heat oven to bake at 180C.

2. Mix all dough ingredients (except butter), heat butter on small skillet (individual pizza size), cook dough for 3 minutes, covered, on 1 side, flip carefully and fully cook other side.

3. Let cool slightly, cover with pizza sauce, then toppings (tomato, goat cheese, prosciutto, sliced olives), place in oven for 10 minutes, remove and top with basil, EVOO, balsamic vinegar and spices to taste (e.g. salt, pepper, chili)

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An egg (or 3) a day keeps the doctor away!

My favourite recipes to share are those of my patients. Thanks Sudha, for another great one!

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Keto dosa :
1/3 cup almond flour 
1 egg
Bunch of cilantro
1 diced green chilli
2 Tbsp fresh coconut for topping

Mix all the above ingredients well .
Spread on dosa pan - like utapam.
Sprinkle the coconut on top . 
Enjoy with green chutney.

So you haven't already gathered...I love Indian food. I have/had given up on keto breads, but last night I made this recipe again with the most amazing Butter Chicken Recipe (on here) and I thought it tasted awesome! Give it a try if you haven't already. There are other naan recipes on here for variation...

I love to share my patient's awesome recipes and give them props! Thanks Sudha for the wonderful vegetarian recipes, keep them coming!

"Add 1 T cumin seeds and fennel seeds combined to 2 T ghee . Add the spices to the ghee and roast them for a few secs.I used coriander powder, chilli powder , paprika,Garam masala and pepper. Add the cauliflower and cook until done . Garnish with cilantro and julienned fresh ginger ." Straight from Sudha's mouth...ENJOY!

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*VEGETARIAN

I am having this today actually! But, as always, I make my own modifications. I mix white/green and red cabbage, shredded bell peppers, celery, green onions, and bacon bits. My homemade mayo is made with avocado oil and egg yolk.

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*VEGETARIAN (without bacon bits)

I actually made this salad before I found this recipe. Pretty close to mine, except I basically included less meat, and loaded it with everything else! I seasoned the meat with cumin, garlic powder, salt and pepper, chili, bacon bits and egg (no onions), then cooked it in a bit tomato paste and lard. Let it cool before adding to salad. My ingredients were: meat (ground, previously cooked as above), romaine lettuce, sliced black olives, ripe tomatoes (no salsa), avocado, jalapenos, fresh cilantro, green onions, cheddar cheese. Seasoning was more garlic powder, cumin (lots), chili (including a whole fresh chilli, chopped), salt and pepper, lime juice, olive oil, and sour cream. This was to die for...if I can say so myself.

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Low Crab...but not STRICT Low-Carb. Some of you might not do well with these, but many will. These are a root vegetable, similar to turnip in carb count (higher actually), but they turn out well as a french fry substitute (might well be worth it!). The trick here (as it says in the recipe...follow the recipe!), is to boil them in boiling water for 10 minutes before you bake them!!!

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Imagine these as poutine with your keto gravy and cheese curds?!? YUM

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*VEGETARIAN