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.