Keto Pumpkin Spice Cream-Cheese Muffins

Keto Pumpkin Spice Cream-Cheese Muffins are one of my favorite fall keto desserts! Hope you enjoy! 

Pumpkin Spice Cream Cheese Muffins Recipe

Ingredients

Muffin
2 cups almond flour
2 tsp aluminum free baking powder
1.5 tsp pumpkin pie spice
⅛ ginger
⅛ cinnamon
3 tbsp. grass fed butter
3 large eggs
½ cup Lakanto Monk Fruit keto sweetener (20% off using our code!!)  

Filling
¾ tsp vanilla
1 tbsp. heavy whipping cream
1 tbsp. butter


Directions:

For the cream cheese filling:

  1. Beat cream cheese with keto sweetener, heavy whipping cream and vanilla extract until smooth. Set aside.
For the muffins
  1. Preheat the oven to 350°F degrees.
  2. In a mixing bowl combine almond flour, baking soda, salt, and spices. 
  3. In another bowl, mix butter, sweetener, eggs and pumpkin until smooth.
  4. Combine the wet ingredients into the dry ingredients.
  5. Grease muffins tins or place paper liners in the tins if you have them.
  6. Spoon the pumpkin mixture into the cups about 2/3 of the way up. Make a “well” in the mixture, pushing the mixture around the sides. A small spoon works great.
  7. Place about a teaspoon of the cream cheese filling into your “well” in the muffin mixture. Top with more batter to cover the cream cheese mixture and smooth over if needed.
  8. Bake for 20-25 minutes, until the top of the muffin is firm.
  9. Remove from oven and enjoy the warmth of Thanksgiving in your mouth. Store in the refrigerator.

Low Carb Keto Snack

Fresh Mozzarella, Garden Tomato, and Avocado

Such an easy, fresh, low-carb keto snack! A great way to wrap up the freshness of summer with some delicious garden ripe tomatoes. Yes, I said tomatoes. When you have eaten lightly for the day there’s room for a couple of these as a snack. Two was plenty! A medium sized tomato has 4.8 g of carbs and 1.5 grams of fiber. If you don’t go crazy with this snack, eating them all, you will be just fine with macros. I love that you can douse these with salt and pepper and add a little avocado and you have a full fat snack on the go.

Directions:
Slice fresh mozzarella, garden tomato, and avocado. Sprinkle with Pink Himalayan salt and pepper. If desired, drizzle with avocado oil, MCT oil, or a Vinaigrette.
Serve and enjoy!

Low Carb Taco Soup

Low Carb Taco Soup 1

This taco soup screams fall and comfort low-carb keto food! It was surprisingly delicious! What I love most about it is that I didn’t have to stand over the stove cooking. Just toss it all in the crockpot and when finished, top with some of your favorite full-fat keto options. I call that a win!

Simmering in the crock-pot

Recipe
5-6 chicken breasts
1 small onion diced
half diced green bell pepper
splash of v8 juice
1 pack full-fat cream cheese
1 can Rotel
1 tsp minced garlic
1 packet of taco seasoning (make it more keto friendly with this recipe)
1 tsp Better Than Bouillon (sub chicken broth if you prefer and just omit the cup of water below)
1 cup of water

Additional Optional Toppings: sour cream, avocado, cilantro for an extra zing!

Directions:
Throw all ingredients in the crock-pot and cook for 6-8 hours on high or until chicken shreds easily and is cooked thoroughly. Scoop a big bowl, top with your favorite full-fat toppings like avocado and sour cream, and enjoy!


Easy Keto/Low Carb Crock Pot Meals
All Day I Dream About Food
Keto Taco Casserole
Women’s Health Keto CrockPot Recipes
Crockpot Crustless Pizza
Keto Crockpot Recipes




Low Carb Buffalo Chicken Dip

This low-carb recipe is super easy and tasty for a rushed weeknight meal or game day. This has just the right amount of kick, is fully fat loaded, and has that crunch everyone misses on keto. 

Recipe 

  • 3 Cups Shredded Chicken(cooked) 
  • 1/2 Cup Ranch Dressing
  • 3/4 Cup Franks Red Hot Sauce
  • 8 oz Cream Cheese
  • 1 Cup Shredded Mozzarella Cheese
  • 1/4 Cup Jalapenos

INSTRUCTIONS

Step 1. (Preheat oven to 350 degrees). Heat a medium sized pot on low to medium heat. Add cream cheese and hot sauce and stir consistently to mix.
Step 2. Once combined stir in the ranch dressing and shredded chicken.
Step 3. Next, add in mozzarella cheese and stir until melted and fully combined.
Step 4. After mixture has a smooth consistency and is well combined, transfer mixture to an 8×8 baking dish.
Step 5. Place in a 350 degree oven for 15 minutes until sizzling and well mixed.
Step 6. Serve warm and enjoy with celery sticks, cauliflower, or our favorite keto chips.

STUFFED PORTABELLO

After all this quarantine, stay at home business, this momma is over having to put thought into dinner each night. I had almost thrown in the towel and served lunch meat for dinner when I realized I had a simple recipe in the fridge waiting to be cooked. If you are looking for an easy, quick dinner idea, this is it. 

This is a super simple, versatile recipe that can be made in a pinch. 

Here’s the recipe!


KETO STUFFED PORTABELLOS

Ingredients
Portabellos
Raos Pizza Sauce
Mozzarella Cheese 
Avocado Oil
Pepperoni or any other pizza toppings desired

Directions

  1. Preheat oven to 375F degrees  
  2. Place a cast-iron skillet or oven safe skillet on medium on the stovetop. 
  3. Pour 1-2 Tbsp of avocado oil into the skillet until it is hot
  4. While it is heating, remove the stems from the portabellos 
  5. Chop/dice the stems for adding to the mushrooms 
  6. Place portabello caps top down into the skillet 
  7. Scoop a tsp or so of Rao’s pizza sauce into each cap
  8. Drop a couple of pinches of the chopped stems into the sauce of each portabello cap
  9. Cover the caps with shredded mozzarella 
  10. Let cook for 3-5 minutes on the stovetop
  11. Remove from stovetop and place in the oven for 15 minutes
  12. After removing from oven, add more cheese if desired 
  13. Let cool and enjoy

Other Delicious Keto Portabello Recipes

Wholesome Yum

I Breathe I’m Hungry

Cast Iron Keto

11 Healthy Tips During CO-VID 19

Things We Can Control
Day by day we are seeing this pandemic grow substantially. In uncertain times all you can do is what you can control and the main thing we can all control right now is taking steps to increase our immunity and give our health a boost. Taking preventative measures right now is important to our health and well-being.

Here are 11 tips to keep your immune system and mind healthy while this virus has numbers climbing daily.

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Follow Social Distancing
First, follow the tips suggested with social distancing. The suggestions from those giving directives are for good reason. The biggest way to level the curve of this thing is to stay away from the masses and only venture out if it is absolutely necessary. If you need groceries, try click list. If that is not an option, keep the designated 6 ft distance from those at the store and limit the number of trips out. If other countries can handle it, surely we can follow suit and protect those that cannot protect themselves like the immune-compromised and the elderly. Stay home and level the curve.

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CUT OUT SUGAR!
It is not rocket science or just released news that cutting out sugar helps to prevent sickness in general. This is a good time to evaluate eating habits and sugar intake. If we increase our blood sugar, it suppresses our immune system. The more sugar that can be removed from your diet, the more your body will thank you. Look at ingredients to the foods coming into your home. Avoid added sugars as an ingredient as much as possible.

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REDUCE STRESS
Stay current on information regarding the virus but turn off the TV and put down the phone now and then. Go out for a walk or sit and soak up the sun, if at all possible. Do some relaxing yoga or get in some additional exercise. Unfollow those folks on Social Media that are sharing fake news or bringing you down with constant negativity.

DISINFECT
Your home, cell phones, cars, and play surfaces. These are places you spend the majority of your time and where most germs gather. Clean first, then sanitize. After all, being hulled up for weeks off of work and school due to the virus, many will have plenty of time on their hands to do some additional cleaning and disinfecting. Also, practice frequent handwashing with soap and water to prevent the spread of germs.

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EXERCISE
Decrease stress and anxiety during this time with exercise. I know we are all stuck in our homes but there are ways to get in some movement close to home. Get out for a walk and get some good old vitamin D while maintaining a 6ft distance. Connect virtually with friends and start an indoor challenge with an exercise tracker. Search YouTube for some basic indoor exercises. Start some morning yoga and stretching. It made sound trite but exercising increases your immunity and your body will thank you.

Here are some great exercises to do:
At Home Yoga During Co-Vid

30 Minute Cardio With No Equipment

30 Minute Low Impact Exercise

Yoga for Beginners

INCREASE YOUR VITAMINS AND ELECTROLYTES
Another tip is to load up on extra vitamins and nutrient-dense foods to build immunity naturally with keto. What we are putting in our bodies during this time is so important to good health and wellness. Taking things like Elderberry help to increase antioxidants and vitamins and boost immunity.

Can’t find Elderberry readily available? Create your own by following this low-carb/keto recipe for it.

Drinking bone broth is one of the best things you can do for the body any time, but it is extremely helpful for boosting the good stuff during a time like this. Bone broths are one of the most nourishing foods for healing and immunity. Get 20% off an online order using our Kettle and Fire link.

Increasing electrolyte intake keeps your body balanced in turn, allowing you to maintain good health. Try our electrolytes specifically formulated for the keto diet to increase energy, performance, and muscle mass.

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EAT WHOLE FOODS
Right now nutrition is more important than ever for building your immune system. Eat an adequate amount of protein, lots of green veggies, a small amount of lower-carb fruit, and eat nuts and seeds. Here is a list of keto whole foods. Avoid processed foods with more than five ingredients or ingredients you can’t pronounce. Skip it. Anything that is low-fat- avoid it. It is loaded with chemicals and just not good for anyone. If it has added sugars in it, skip it. Avoid foods that are cooked in industrial oils, cook at home with healthy fats instead.

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GET ADEQUATE SLEEP
Getting enough sleep is key for a healthy body and good mental health. With stressful times, cutting out some caffeine late in the day and getting active can wire the brain for success. There are also some natural supplements that can allow for better sleep, such as, melatonin and valerian root.

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MEDITATE, PRAY and PRACTICE GRATITUDE
If you are not sure what to do, find a meditation app like Headspace which is offering free access during this time. The Gaia app is another great resource. You can also search for YouTube videos online that can walk you through some deep breathing.

Meditation for Healing

Meditation for Decreasing Anxiety

AVOID SMOKING AND ALCOHOL
If you are a smoker, now is the time to quit or at least cut-down as much as possible. I see those eyes rolling, but seriously. I know it is a stressful time but we have faith in you. Also cutting out alcohol is going to keep your immune system from plummeting. Now is not the time to lower your immune system tossing back alcoholic drinks. Think about it, during a normal situation, after having a night out and some drinks with friends… how do you feel the next day? At your best? Nope… then leave it!

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CONNECT

Connecting with other people increases the good feels and keeps us grounded and grateful. We’d love to connect with you on Facebook, Instagram, and Twitter. Take this time to connect virtually with the ones you love. Call an old friend to check on them, chat with your elders, share a sweet video with someone in a nursing home to brighten their day. Maintaining that human connection is so important for our health and well-being. It will brighten someone’s day and keep us all from feeling so isolated during social distancing. Let us know in the comments how you are connecting with others during this time.

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Above all, spread positivity and help those in need at a distance if you are able. That could be something as simple as sharing a smile, a phone call, dropping off a meal at a neighbors door, sending some positive vibes through social media. Let’s get creative here and get through this together.

Stay safe and healthy family! 

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Our Keto Journey

Our story is still being written….  

However, we have come sooo far. It is nice to reflect because sometimes you lose sight of the progress.

Three and a half years ago I was using weight loss products but they were doing nothing to help. Although I didn’t feel overweight by much, besides some vanity pounds, I was totally lacking in the energy department. I was sick with allergies and sinus gunk all the time. I got debilitating migraines often. We are talking, put you in the hospital migraines. My skin stayed broken out like a teenage girls and my moods were a roller coaster.I have also struggled with a good night’s sleep for a long time because I am such a light sleeper. 

I ate sugar like it was my job. I was drinking Red Line, coffee, and consuming 5-hour energy shots… depending on the day. It was a constant search for more energy and to feel better. Everything I tried helped for a bit but nothing lasted and always came with a crash later. I wasn’t looking to change my eating habits because I liked my crap food and honestly just didn’t know that food affected my body so much. I had no idea that food could ultimately heal or harm you. 

My husband’s father had been diagnosed with stage four colon cancer when going in for a gallbladder scan. My husband began researching everything he could about the body and how to heal it. Through his research endeavor he read heavily on how to rid the body of disease….. he stumbled upon the keto lifestyle. He ordered hemp protein, bone broth, and a few other things for his dad and wanted to immediately get him started on taking the supplements. His father began taking treatments and making some changes but ultimately the type of chemo he received propelled the progression of his cancer and he was gone within months of the original diagnosis. We were heartbroken and it really opened our eyes making us take a deeper look at our own health journey. 

Life paused for a bit but our research continued. Jon began eating a ketogenic diet of low carbs, moderate protein, and high healthy fats. He eventually ran into a friend who shared this packet of BHB (Beta Hydroxybutyrate – aka ketone body) salts with him. He started drinking this product and kept telling me I should try it. I noticed a huge change in my husband, the man I had known since sixth grade. I saw him go from the guy who worked all day at the office that came home and went straight to the couch to the guy who was up for Cross Fit in the coldest months of the year going to the gym at 5 a.m. He began jogging after work to burn some energy. I saw his mood change dramatically. He was nicer and more patient with our kids. He became a better, more involved dad almost immediately. He slept better and woke up ready to take on the day instead of hitting snooze four times like he always had before. He was leaner and more fit than he had been in years and was looking great within a month’s time. 

We had an upcoming trip to Hawaii that he earned through sharing the ketone conversation with others and I was freaking out. I couldn’t let my man look good and not me. So, I chugged a pack of the white salts he was telling me I should try. I drank one every day for two weeks prior to that trip. The first time I drank them I remember literally knocking out everything on my to-do list that day and looking for more to take on 😂 I was able to lose 10 lbs in the short time before our trip just by drinking PTK’s every day. I was HOOKED.

I couldn’t believe how much more confident I felt. I found energy without having to have coffee and all the other crap I was filling my body with. I went from drinking coffee that was light brown because it was so sweetened with vanilla sweetener to drinking black coffee. I was able to turn away sugar for the first time in my life… Literally… doughnuts graced my desk nearly every day at the childcare center I worked at and doughnuts are my weakness. Instead of eating one, I would mix up a pack of ketones and I wouldn’t and say no thanks. The crazy thing is, I wouldn’t even want them! I would like to say I had big goals at the time but honestly, I was so caught up in survival mode that I hadn’t even considered personal goals for a while. My kids finally saw the real mom they had prior to life taking her down. As for my husband….  I saw him shrink 40 lbs like it was a piece of cake- literally within 30 days. We were both totally rocked by this product and it led us to pursue the keto lifestyle and teach others about it. I couldn’t believe I could make extra income by sharing this incredible product with other people, helping them make a major life change, and better their health. Now I am able to teach people about the keto lifestyle and supplementing with pure therapeutic ketones full time. 

To date, I have lost 40 lbs!!! 40 pounds I didn’t know I had to lose. I Reboot (fast for 60 hours) every month and have for over a year now. I am healing in so many ways! My body composition is totally different than when I started this journey. I have lost fat and cellulite in my legs, which I never thought was possible. My IBS has improved so much! I no longer have migraines and very few allergy attacks or sinus infections. I have drastically cut sugar and carbs and feel like a million bucks. My energy is unending and I freaking LOVE IT so much!! Let us show you how you can feel this way too! Would you take our 10 Day Drink Ketones Challenge with us? 

Mock Keto Kind Bars

🥜Mock Keto Kind Bars🥜

This mixture tastes amazing and held together like a granola bar should!

I have a sweet tooth and have been on the lookout for a keto granola bar to take with us when we travel that also tasted good and didn’t fall apart into crumbs. These amazing Mock Keto Kind Bars are the result of scouring the web and combining a handful of recipes along with the ingredients I had at home, to make exactly what I thought would be a tasty keto bar.

I wanted a bar that would hold together, that was low cost and that my kids would eat when we travel. When I came across this recipe I hit the keto jackpot (the base recipe can be found at Wholesomeyum.com)

This recipe can be altered to suit your tastebuds! Here is what I used:


Almonds 

Chia Seeds

Ground Flax 

Walnuts

Almond Flakes

Super Fine Blanched Almond Flour 

Almond Butter

Vanilla

Unsweetened Coconut Flakes

Kerry Gold Butter

 

So easy! Check out the video of how to make them! 

 

 

 

Mock-Keto-Kind-Bars3

 

➡️Make it your own!! My additions to the recipe⬅️

—I used Lakanto monk fruit sweetener (use our link for 20% off!)
and ground it up in my food processor to make powdered keto sweetener

—-With this recipe, you can use whatever nuts you’d like. Instead of 2 cups of almonds, I substituted 1 1/4 cups ground walnuts and 1/2 cup almond flakes

—-I didn’t have pumpkin seeds so I added a half cup of the mixture below:
-2 tbsp Chia seeds
-1/4 cup of Ground Flax
-And the rest Super Fine Blanched Almond Flour

—-I used Lakanto Monk Fruit Sweetened Maple Syrup in place of Sukrin Fiber Syrup 🥞

—-The recipe calls for 1/4 cup almond butter— instead I used a 1/2 cup of almond butter and 2 tbsp butter

—-I omitted the vanilla beans and added another tsp of vanilla (3 teaspoons total)

 

➡️Make it your own!! My additions to the recipe and measurements below⬅️

  • 1 1/4 cups ground walnuts and 1/2 cup almond flakes
  • A mixture of:
    -2 tbsp Chia seeds
    -1/4 cup of Ground Flax
    -and the rest Super Fine Blanched Almond Flour
  • 1/3 cup Coconut flakes (unsweetened)
  • 2 tbsp Hemp seeds
  • 1/4 cup Lakanto Monk Fruit Sweetened Maple Syrup
  • 1/2 cup of almond butter and 2 tbsp butter
  • 1/4 cupLakanto monk fruit sweetener (use our link for 20% off!)
    ground up in the food processor to make powdered keto sweetener or your choice of powdered keto sweetener
  • 3 tsp Vanilla extract
  • 1/2 tsp Pink Himalayan salt

 

 

Mock Keto Kind Bars

Directions:

  1. Prep 8×8 glass dish and cover with parchment paper.
  2. Heat a medium pan on the stovetop on low-medium heat.
  3. Melt butter then add almond butter, keto sweetener, Lakanto syrup, and vanilla and stir until well combined.
  4. Pour all other ingredients in a medium-sized bowl with a pour spout and stir until well mixed
  5. Place batter into prepped glass baking dish and press down to form an even layer.
  6. Let cool before cutting.

 

Keto Cauliflower Potato Salad

Summer is right around the corner and when I think of summer I think of picnicking with delicious keto sides! One of the things every southern summer cookout has as a staple is potato salad. It is a dish I have sorely missed!

When I was planning Easter dinner, the two things that came to mind were potato salad and ham.

I concocted this Keto Cauliflower “Potato” Salad at our Easter meal and I have to say it was so good I didn’t even miss the real thing! My husband even said this “Was my best side dish yet!” Play with the ingredients to suit your tastes. We are big mustard fans so we like a more mustardy keto potato salad. Just remember, you can always add more but you can’t take it away so add a bit at a time, taste test and keep going until you reach the desired yumminess.

 

 

 

 

 

 

 

 

 

 

INGREDIENTS:

    • 1 large head of cauliflower

    • 4-6 hard-boiled eggs chopped

    • 8 slices of bacon cooked and crumbled

    • 1 1/2 cup grated sharp cheddar cheese

    • pink Himalayan salt and fresh-ground black pepper to taste

    • 4 tsp. yellow mustard

    • 3/4-1 cup mayo to taste

    • 1-2 tbsp dill relish

  • 1/2 an onion diced

     

    Optional:

  • sliced green onion/chives

  • 1/2 tsp. onion powder

 

 

Directions:
Bring a large pot of water to a boil. Toss in chopped cauliflower (remove most of the stem) for 5-7 minutes until just tender. Careful not to overcook or the cauliflower will turn to mush.
While the cauliflower is boiling, cook about a half pound of bacon in a large skillet until crispy. Drain and let cool, then crumble into pieces.
Drain the cauliflower and set aside to cool while prepping the other ingredients. Place in the fridge if needing to serve soon after.
Peel and dice 4-6 hard boiled eggs, depending on preference.
Shred 1 1/2 cups of cheddar cheese and set aside.
Dice 1/2 an onion and set aside.
In a large mixing bowl place cauliflower and all other ingredients in and stir well to combine.
 

          This recipe is versatile so if you are not a big onion fan, mustard fan, etc. you can change the quantity to your suit your taste. Chill, serve, and enjoy!

 

Check out these other great summer keto sides! 

Shrimp Salad

Summer BBQ Keto Sides

Best Low Carb BBQ Foods

Broccoli Salad 

Keto Summer Salads

Pork Rind Crusted Pork Loin

This seriously sounds as amazing as it was!! If you love pork chops this keto breading takes them to the NEXT LEVEL! The perfect blend of crunchiness with the utmost tender pork chop you will ever eat. I typically cook pork loin on the stove top, in a skillet, with no breading. I decided to try something different and MAN am I glad I did?!

If you have a cast iron skillet, that’s the way to go. If not, don’t despair… you can still make this delicious chunk o’ meat and enjoy it just the same.

Here’s a quick video with the steps involved in breading the pork loin in case you need a visual or just want to watch something that makes your mouth water until you get a chance to actually make em’!

 

 

Ingredients:

6-8 thinly sliced boneless pork chops
1/2 to 1 bag Pork Rinds (use spicy if you’d like a little extra kick)
1/2 cup almond flour
2 large eggs
**** your favorite seasonings of choice (I used the ones listed below)
1 tbsp. Pink Himalayan Salt and Herb Blend
1 tsp garlic powder
1 tsp Steak seasoning mix

 

Directions:

  1. Preheat oven to 425°F.
  2. Heat a cast iron skillet on the stove top with a few tablespoons of avocado oil over medium heat. If you do not have a cast iron skillet, a large baking sheet sprayed with oil can be used instead.
  3. Use a food processor to finely grind pork rinds.
  4. Add ground pork rinds and almond flour to a plate or large dish, spread out mixture evenly and set aside.
  5. In a separate bowl whisk together eggs and seasoning to make an egg wash.
  6. Dip each pork chop in the egg wash making sure to coat each side by flipping the pork chop.
  7. Take the pork chop out of the egg wash then place it into the almond flour/pork rind mixture.
  8. Coat each side of the pork chop evenly with the mixture.
  9. Place breaded pork chop into the cast iron skillet (be sure the oil is hot so it will immediately start to crisp the breading).
  10. Bake for 12-15 minutes on one side then remove from oven and flip each pork chop over to brown on the other side. Return to oven and bake for another 10 minutes, until golden brown and crispy.

 

I can’t wait to try this keto breading with some chicken tenders! Let us know in the comments if you make it!