Monthly Archives: March 2018

Low-Carb Maple Bacon Waffle

One thing I have missed tremendously on this woe (way of eating) is waffles!
My search is over! I found a yummy recipe that actually tasted great (like a waffle should) and I will definitely be making it again.

I have been wanting to make a maple bacon waffle for a while but my biggest hesitation was the syrup. I don’t like to eat sugar-free with fake sweeteners. After all, my kids are eating these! I scoured the web for a simple keto/low carb syrup that I might be able to make instead of purchasing. If a simple recipe, that tastes good exists… I wasn’t able to find it! Time passed as I moped about without my waffles for some time and then a friend sent me a link to Lakanto. My keto waffle deprived life was changed forever! I had searched high and low to find a syrup that wasn’t loaded with sugar or artificial sweeteners. This maple-flavored syrup is sweetened with Monk fruit, which is keto approved, and it also has a great taste! Monk fruit doesn’t raise blood sugar levels and it actually has a great number of antioxidants. Wanna know the best part? When I purchased they were running a half off sale and I got it for $4 a bottle! I stocked up on that and the other baking sugar replacements I was needing.

Here are the steps to make it along with a video for those of you visual learners.





In a bowl with a pour spout, whisk the dry ingredients first:
1 cup sifted Blanched Almond Flour
1/4 tsp salt
1/2 tsp Baking Powder




Next, add in the wet ingredients:
3 large organic eggs
2 tbsp oil (I chose avocado)
1 cup Heavy Whipping Cream (add a little at a time, the recipe only really needed about a half of a cup to make the right consistency.)
Whisk all ingredients together until desired consistency.



Pour waffle mix onto greased waffle iron until crispy golden brown. Smother in butter, cooked bacon slices, and a bit of Lakanto Maple Syrup and enjoy! Using my Spider-Man waffle maker that my boys love, made 6 perfect waffles.

Here is the full recipe I used, including the nutrition information:
Almond Flour Waffles- Gluten Free

Breaking a Fast

Suggested Tips on Breaking an Extended Fast

Congratulations, if you are reading this you most likely are ending a successful fast!
How you break a fast is just as important as the fast itself. You can really cause some distress to the digestive tract if you jump back to eating your normal way. You definitely don’t want to just wing it.
Take it slowly introducing food back in. You will likely go to the restroom frequently as you start eating again. Fasting is going to allow you to be in a deeper state of ketosis so after making it through a successful fast if you are following the ketogenic lifestyle you will want to stick to the ketogenic way of eating in order to stay in ketosis and not undo all of your hard work. These tips are geared toward people following the ketogenic, low carb high-fat lifestyle that are striving for deep ketosis but can be used by anyone breaking an extended fast.


Breaking-an-extended-fast-slowStart slow
When introducing any foods back in, let your digestive system adjust. It is important to break your fast with fresh, whole foods. It is also important to eat small bites, take in the fresh flavors of your food because it will never taste better to you than after fasting! Chew each bite very thoroughly and take it slow. With breaking a fast always start small and work your way up. Your digestive tract has been on a break since the beginning of the fast and if you don’t ease into it can cause some stomach issues.


Breaking-an-extended-fast-broth.jpgStart with liquids first.
You can use bone broth, beef broth, chicken broth (found in the soup section of your grocery store) or fresh low carb veggies(most green things- i.e cucumber, salad, etc). Starting with liquids first (bone or chicken broth) will snap you out of being super weak and hungry, it will also be easier on your digestive system. Sip a cup of chicken broth and then wait a while (30 min to an hour) and see how you feel. Whatever you eat will probably move through your body rather quickly until you readjust to eating solid foods again. Take your time and let your body adjust to digesting food again. Over the course of a few hours, continue to do liquids until you are feeling like you can take on food.


Breaking-an-extended-fast-low-carb-vegetablesIntroduce low carb veggies and leafy greens
After having the broth for awhile slowly introduce some low carb veggies and leafy greens. If you have a salad, darker leafy greens like spinach, have more nutrients and are great to introduce back in after a fast. Other vegetables include cucumbers, celery, asparagus, Brussel sprouts. Remember to take small bites and chew, chew, chew. Eat a little at a time and allow time in between before eating more. A very tiny amount of berries is acceptable too, but this can easily kick you out of ketosis and undo all of your hard work so it is best to stick to fresh veggies/salad, etc.


Limit meats
You will want to limit meats at first because it is harder on the digestive tract. I would go so far as to suggest waiting a couple days before you consume meats. Eggs can be consumed the first day but use caution because many people have a sensitivity to eggs. When introducing them into your diet again they can cause some discomfort if you have any type of allergy.



Continue to be a fat burning machine
Congratulations on successfully completing your fast. By now you should be in a pretty deep state of ketosis. Continue eating the ketogenic way, getting lots of water and electrolytes too, and you can easily maintain your fat burning status.

Again, these are suggestions only. We are not medical professionals and at no time should the info in this blog be taken as medical advice. 

Extended Fasting

I once went 72 hours without eating😯.
Yes, by choice.

What? Say that again? Why would anyone want to go for an extended period of time without eating? To me, the thought at first was preposterous. You see, my husband had previously done extended fasts to dive deeper into his connection with God. I, on the other hand…
REALLY, liked my food. lol.

Fasting is a way to get our body back to its native state. Our ancestors didn’t have readily available food from a grocery store, they hunted and gathered food. Our bodies have evolved and were made to survive without food for extended periods of time. Fasting can be difficult and it is not for the faint of heart. You really have to venture into it with the proper mindset and tools or it can be difficult to be successful. We get asked a lot of the same questions about fasting and thought it might be helpful to sort out the answers.

What is an extended fast?

Extended fasting typically means abstaining from food intake and maintaining minimal calorie intake for multiple days at a time. There are different kinds of extended fasts people choose to do. These include a vegetable juice fast, bone broth fast, intermittent fast, a food fast, and so on. When I do an extended fast, it can range from 24 to 72 (longest I have gone, some people do it for a week or more) hours of not eating. I do consume lots of water, ketones, electrolytes, pink Himalayan salt and sometimes black coffee and now we have the option of rebooting with a kit that allows you to sail through 60 hours of fasting and totally reboot your metabolic state. With an extended fast you can really allow your body to slip into a deep state of ketosis and eat its own unhealthy cells. 

Why do people fast?

There are many benefits to fasting and everyone has a different reason for pursuing a fast. Personally, we fast for the health benefits that come with it. Some people choose to fast for religious reasons, to heal the body, to detox, to reset their metabolism and boost metabolic health, or because they have hit a weight loss stall, and then others still, just to truly find out what they are made of and prove they can.

Benefits of Fasting

With fasting, you can really experience a breakthrough with your body. Fasting unlocks the healing within. During an extended fast your digestive system is given the chance to rest and reset. Fasting allows our organs to rest so they can work properly. If you are someone who is very overweight, you can really burn a lot of fat during a fast. Once the body runs out of glucose then it begins to burn fat. When you come off the fast and stick with the ketogenic way of eating the weight will stay off.

Reasons for fasting include:
1. Burn Fat
2. Get rid of brain fog- fasting helps with mental clarity and focus
3. Increase energy levels
4. Detoxification: your body is able to rid itself of toxins during a fast, which helps to improve digestion and leaky gut. Like cleaning out the garage your body goes and cleans up the mess, in turn, allowing your body to heal.
5. Dramatically reduce inflammation and boost stem cells. Stem cells help with the anti-aging process and fasting has been shown to relieve inflammatory diseases, such as arthritis.
6. Break habits and addictions: some people overcome the habit of eating just to be eating or other unwanted habits. Many are able to decrease sugar cravings and increase the desire for healthy foods.
7. Weight loss:  many people use fasting to overcome stubborn weight loss stalls.
8. Tumor reduction- there is even research showing the reduction of tumors through fasting.
9. Break the cycle of Depression- fasting can show promising effects as a natural anti-depressant

What can I have while fasting?
1. Water
Hydration is so important in general, especially during fasting because that is when your body needs it most. Increase water intake to no less than Half your body weight in oz, typically it is best to stick to 75% of your body weight in ounces during the fasting window.
2. Electrolytes
Getting additional electrolytes during a fasting state is super important to avoid muscle aches, cramping, and weakness. You can use water with electrolytes, pickle juice, or electrolyte packets to ensure you are maintaining a good electrolyte balance during a fast.
3. Coffee in limited amounts (Does BulletProof or Fat Coffee break a fast?)
You will want to limit caffeine intake during a fast and if you do drink coffee try to keep it black or very minimal in caloric intake. We recommend having a tsp of MCT oil in it to help energy levels and hunger.
4. Pink Himalayan Salt
The body needs a way of replenishing essential electrolytes lost during a fast and pink Himalayan salt has the trace minerals you need. It helps with cramping and fatigue and has some incredible benefits in general.
5. Ketones
Our company has given us a groundbreaking way to reboot and reset our body through a 60 Hour Reboot. With this metabolic reset, you will find all of the tools we use to complete 60 hours of fasting and become a metabolic boss.


Have we always fasted with ketones?
No, not always. My husband and I both have fasted with nothing but faith and water to get us through. I will tell you, from personal experience… that stuff is for the birds! You truly see what you are made of during a fast, especially one without ketones. Adding pure therapeutic ketones in the mix truly changed my ability to successfully complete a fast and actually feel pretty amazing doing so.
Should I start out the ketogenic diet with fasting?
Sure. There is nothing that says you can’t. It is best to start a fast after eating clean for a few days with limited carb intake so, while you can totally jumpstart and complete a fast after living a carb filled life, be prepared that it does make it a bit more difficult because the detox stage is usually more severe.

Should I exercise during an extended fast?
We encourage light to moderate exercise during fasting to burn up glycogen stores quicker, which in turn, increases the speed at which the body changes fuel sources and uses your stored fat for fuel instead. Exercise also improves insulin sensitivity.

What should I eat when breaking an extended fast?
After fasting it is best to eat whole, natural, unprocessed, real foods found in nature and to avoid processed foods. Your body will remain in a deep state of ketosis if you continue to follow the ketogenic lifestyle. More tips on breaking an extended fast can be found here.

Resources for fasting:
1. Benefits of Fasting and types of fasting
2. Harvard Study- Fasting Increases Longevity and Healthier Life
3. The Science of Fasting– A documentary
4. Fasting and Cancer

We are not medical professionals and at no time should the information included herein, be taken as medical advice. Always check with your medical practitioner if you have health concerns or before making dietary changes.

Stuffed Portabello Mushrooms🍄

These stuffed portabellos were nothing short of amazing. The had so much flavor. I think next time I make them I will use sausage just to give a spicier taste. They are so easy to make and were very filling too.

6 medium-sized Portabello mushrooms
1 lb ground beef, grass-fed is best
1-2 tbs Avocado oil (any keto friendly oil will do)
1 1/2 cups shredded Mozzarella
1 large egg
1/4 tsp garlic salt
1/4 tsp onion powder
1/4 tsp red pepper flakes
1/4 tsp Pink Himalayan Salt and Herb Blend
1/2 lb bacon crumbles

1. In a medium skillet brown 1lb ground beef, preferably grass-fed.
2. In a second skillet cook bacon to make bacon bits.
3. Wash Portabellos, pat dry and remove stems. Dice stems to add to the recipe later.
4. Line a glass baking dish with aluminum foil and coat in keto friendly oil, I used avocado.
5. Combine ground beef, 3/4 cup Mozzarella, diced mushroom stems, 1 large egg, 1/4 tsp garlic powder, 1/4 tsp onion powder, 1/4 tsp red pepper flakes, 1/4 tsp Pink Himalayan Salt and Herb Blend. Stir mixture, place mushroom caps in pan and stuff with meat mixture. Top with leftover shredded Mozzarella.
6 Place in oven for 12 minutes.
7. Remove Portabellos from the oven and top with cooked bacon pieces, place back in the oven for an additional five minutes or until cheese is bubbly and melted.

So delicious! We will definitely be having these again!

Here are a handful of other delicious Keto/Low Carb Portabello recipes for you to try.
1. Portabello Personal Pizzas
2. Easy Keto Lasagna Stuffed Portobellos
3. Spinach and Artichoke Stuffed Portobellos
4. Cheese Stuffed Portobello Mushrooms
5. Keto Crab Stuffed Mushrooms



Keto Fried Okra

I am about to change your life!
Get ready.

I tried fried Okra with a keto twist and even my kids were asking for seconds! You know you have hit a home-run when the littles ask for more keto goodness! It was sooo easy too! Anyone can make it.

Check it out!


Here’s the recipe:

1 16 oz bag of okra
2-3 tbsp Coconut Oil
1 tbsp Avocado Oil
3/4 cup Orignal Pork Rinds ground up
3/4 cup Almond Flour
1/4 tsp Garlic Salt
app 1/4 Pink Himalayan Salt (adjust to taste)
app 1/4 Pepper (adjust to taste)

1. Heat avocado oil and coconut oil on medium heat, oil must be hot or it will turn out mushy. Be careful if you are using frozen okra as the water will make the grease splash, you may need to lower the heat if this happens.
2. Place thawed okra in a large gallon sized baggie. Pour in ground up pork rinds, almond flour, and seasoning. Seal the bag and shake/mix until all the “keto breading” coats the okra.
3. Place okra slowly in the hot oil, use caution here. I placed a couple in first to test the temp. Cook until golden brown and crisp.


Other keto/low carb okra recipes to try:

1. Oven Fried Okra

2. Keto Stir Fry Okra

3. Fried Okra with Crispy Parmesan

4. Crispy Garlic Parmesan Okra


Did you know the amazing benefits of okra?
1. The More You Know


Keto Life on a Budget

We hear time and time again how people find it difficult to eat Keto on a budget. Of course, in a perfect world we would all eat farm to table and get back to the healthier way of living but now-a-days, that is considered “eating organic”. In all reality, it is the way things should be, but we live in a fast-paced world where people don’t take the time to think twice about where their food comes from. It may not be ideal to stick to all organic keto foods when you are eating on a budget but you can definitely make some healthier choices even when watching the bank account. We try to buy fresh over frozen and frozen over canned if it comes down to choosing vegetables and fruits.

The main things to remember when you are shopping the keto way is to limit carb intake to 20-25g, keep protein moderate and add in a high amount of good, healthy fats. We also recommend staying away from “low fat, no fat, fat-free, sugar-free, and artificial sweeteners. When in doubt, flip and check the nutrition label.

Eating keto on a budget is totally doable and just takes a bit of extra thought. Once you get the hang of things food wise, you will start adding in more recipes and you might find you actually love the keto way of eating. Preparing for a family of four, I try to think in advance about what we will have for dinner and use all the food we make but switch it up a bit each time we eat it. If we have grilled chicken one night we will have it with veggies, then the next night we may add it to a salad and the third night (if it makes it that far, a chicken veggie soup. Changing up the recipe to a staple really helps break up the monotony of eating the same things all the time.

We have learned a few helpful tips for eating keto on a budget and thought it might be helpful to others.

3 Tips for Eating Keto on a Budget
1. Online Grocery shopping and pick-up
Save time and money using the click list at your local grocery store. Places such as, Kroger, Walmart, and King Soopers will deliver your groceries after you place an order online. You can select a convenient pick-up time, avoid impulse buys of junk you don’t need to bring home, and be selective about your keto purchases to get the most bang for your buck. You can also put some thought into planning out your meals for the week.

2. Use Coupons
Whether you are in the store shopping or choose to do online grocery shopping you can utilize coupons to help cut some of the expense. Many online grocers allow you to click coupons while you are adding items to your cart if they meet the criteria. Not only does it save me the hassle of trying to find a coupon at checkout, but I can also apply it immediately to the items in my cart and not have to worry about it being expired or misplaced. Money in my pocket! Genius!

3. Buy in Bulk 
When you buy in bulk and plan for the week you are less likely to overspend. Buying in bulk also allows you to cook up a bunch of goodness at once and then reheat leftovers the next day or two, which keeps you from grabbing something on the run that won’t help you along on your keto way. You will also spend less and get more for your money when you buy in bulk, rather than spending less on a smaller portion and having to buy it sooner because you ran out. You can compare weight and see what is the best bargain. We especially splurge a little on things we know we eat a lot of, i.e. bacon and save elsewhere on things we might only occasionally eat.

Keep in mind we already have some keto staples in our pantry.
We keep MCT Oil, coconut oil, chicken bone broth, grass-fed butter, and Pink Himalayan Salt. You can see our click list shopping haul here:

Our Grocery Click List for a week
Frozen Raspberries
Lemons (for lemon water)
Almond butter
Baby Portabellos
Whole Portabello Caps
Folgers Coffee (pairs great with our Keto Kreme)
Baby Spinach
Frozen or Fresh Green Beans
Ground Beef
Heritage Farm cooked ham
St. Louis Style Pork Ribs
Turkey breast
Bag of Chicken Breasts
Sausage Patties
Smoked Bacon
Pork Rinds
Cut Okra
American Cheese
Cage Free Eggs
Almond or Coconut Almond Milk (carrageenan free)


Hope this helps! Enjoy!

Low Carb Keto Pita Chip

Looking for a great party snack?
How about that crunch of some delicious chips?

Look no further!

This pita chip hits the spot! Don’t look away, they will disappear before your eyes, they are soo yummy! Pair with your favorite guac and enjoy!

2 cups blanched almond flour (finer texture works well with this chip)
1/2 tsp garlic
1/2 tsp cumin
1/4 tsp onion
1/4 curry
1/4 Paprika
1/4 Pink Himalayan Salt
1 large egg
1/2 cup shredded mozzarella

Preheat the oven to 350 degrees F.
Line a baking sheet with parchment paper.
Mix together the almond flour and spices in a bowl.
Add the egg and mix using a hand mixer, until a crumbly dough forms.
Microwave the mozzarella until it’s melted. Add to spice and almond flour mixture and knead with your hands until combined well. If it doesn’t mix well, add back to the microwave for 15 seconds or so and knead again.
Place the dough between two large pieces of parchment paper. Use a rolling pin and roll until it makes a thin layer (more chip like) or a thick layer (more of a pita bread texture/thickness)
Cut the dough into triangles and arrange on baking sheet. Bake for 8 minutes or so until golden and firm. Do not overcook, they will become crisp up as they cool.

I have made a few spice changes but the original recipe came from Wholesome Yum. Nutritional facts can be found there as well.

Keto Low Carb Blueberry Muffins

I have been looking for a great keto muffin and today, I found it!
The recipe wasn’t too complicated and they tasted amazing, especially after adding some grass-fed salted butter! High in fat and just the perfect amount of sweetness. Even the kids loved them. We will definitely be making these again!


Check it out!
* The recipe didn’t call for it but I added in 2 oz of cream cheese for the extra fat content and flavor.

I found the recipe courtesy of our Facebook group, Living That Keto Life via Wholesome Yum.

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