Starting my day as I always do – with an iced coffee that contains 32 g protein (a mix of whey, casein and collagen). I put some ice in my shaker cup, pour in 10 oz freshly brewed coffee, add a scoop of BSN Syntha-6 Chocolate Cake Batter (or any flavor you want, any brand you like) and a scoop of Primal Kitchen Grass-fed Collagen Peptides, shake, and top it off with more ice. So much better than Starbucks!!!
I use a combination of whey and casein proteins to get the branched-chain amino acids (BCAAs) I need to feed my muscles over the course of several hours. The collagen doesn’t help build or maintain muscle, but it is essential for healthy hair, skin, nails, joints, etc. We need more of both types of proteins as we get older, so I start the day supplementing both. I’ve never been a breakfast eater but love a big iced mocha in the morning, so this is a great way to start each and every day.
For someone who always hated cauliflower, it’s amazing how I eat these pancakes almost every day! I make them a couple of different ways: sweet and savory. They’re both delicious.
I start with ricing a whole head of cauliflower (or you can use riced cauliflower in a bag) and mixing it with 2 eggs and some sea salt. Then I divide the mixture into 4 equal servings and refrigerate 3 of them. I fry up one slice of bacon extra crispy, remove the bacon from the pan and add the cauliflower mixture to the bacon grease, patting it into a round pancake shape. I let it cook until the edges are brown and it slides easily in the pan, then flip it over and let it cook on the other side for a bit.
Half of the time it falls apart spectacularly, but it doesn’t matter – it still works out great! I put it on a plate and top with the bacon.
If I want sweet, I’ll add some more bacon, pulled pork or breakfast sausage and some sugar-free maple syrup (I like Lakanto).
If I want savory, I love to add a scrambled egg, guacamole and sprouts for a sort of avocado toast dish (pictured above).
Get creative and add whatever you want. It’s a really versatile thing. Want more protein? I sometimes add unflavored whey or collagen peptides to the “batter” and it works out great. Enjoy!
Here’s another “kitchen sink” dish that I love to make with whatever I have on hand!
Fathead dough is a wonderful thing. You can make anything with it – pizza crust, bagels, cinnamon rolls – all of the great comfort foods that carbaholics miss after going keto!
Preheat oven to 425 degrees. Combine in a large, microwave-safe bowl:
Microwave for 1 minute, stir, then microwave for another 30 seconds. Stir until mixed well, then add:
Turn out onto a baking sheet with a nonstick surface and pat into a thin, round pizza shape. Bake for 12 minutes or until lightly brown. Add pizza sauce, mozzarella and any toppings you’d like. Sprinkle lightly with dried oregano and sea salt. Put back into the oven for 5 minutes or until cheese melts.
***Watch the video HERE!***
I love making grilled cheese sandwiches. My grandmother taught me how to make them many years ago in her old cast iron skillet. Now I have her skillet and I make my sandwiches just how she taught me, only I make them with low-carb bread I make from scratch in 90 seconds! It hits just the right spot when I want comfort food, and it makes me feel even better because it reminds me of good times with Grammie. 🙂
I love chili more than any other dish, ever. I’ve been making different variations of chili for decades. I just can’t do without it. So when I found a great recipe online for white chicken chili, I had to try it. As usual, I messed with the recipe so it was more to my liking and was easier to make, as I am the quintessential lazy cook! Here is what I came up with:
As far as I’m concerned, nothing beats a good muffin recipe that I can change up according to how I’m feeling and it’s always going to be delicious. This is that recipe. The original is actually Kasey Trenum’s Keto Pumpkin Bread recipe, but I’ve changed it up a little!
If you haven’t been to Kasey’s website, yet – go now (click here)! She has so many wonderful recipes. Her blueberry bread is great, too!
Here is my version, which I use to make 6 regular-size spice muffins. The pumpkin can be replaced with other squash like butternut, or even apple sauce as long as you adjust for any extra liquid. The spices can be bumped up with extra ginger or cardamom or lemon or orange zest. If you come up with other ideas, please let me know in the comments section below! 🙂
Melt butter then add Swerve Confectioners.
I’ve never been good about eating leafy green vegetables, which are such an important part of a healthy diet. Even when I was a strict vegan I didn’t eat enough of them. I’m just not a big fan of salads. Eating salad is like punishing myself for something. Cold, fibrous punishment. I pretty much have to find ways to sneak greens into my food, like I’m five. To this day my father doesn’t believe that I was ever a vegan, because he claims that as a kid the only green thing I would eat was an M&M.
Well, Dad, you probably won’t believe this, either, but I have a leafy green salad almost every day for lunch. Happily. This is because I found a way to make salad that doesn’t taste like salad. I make it with my all-time favorite food group: casserole! I don’t think I would have happened upon this idea had it not been for the influence of my college roommate who ate nothing but salad. She loved it so much she just piled even cooked veggies on top and ditched the dressing. I remember following her lead in the dining hall one day (and quite a few days after, because I liked it) by dumping stewed tomatoes on top of a green salad. I liked the fact that it wasn’t all cold, fibrous punishment. It tasted more like real food to me.
Every weekend now I make some new casserole, like the nacho chicken one in the picture here. It’s cauliflower based, actually, with onions and tomatoes and green chiles, as well as chicken, cheeses, sour cream and spices. I started with a recipe, but now I have a quick and easy way of making whatever casserole I feel like on the fly. I take a bag of cauliflower or broccoli pearls (or rice a head of cauliflower) and cook it in a large pan with some meat and my cooking fat of choice (when I use ground beef or bacon I just use the fat from the meat; otherwise, it’s usually olive oil or good-quality butter) and any other veggies I want that need to be cooked. When that’s all done, I add any seasonings, cheese, other veggies or meats that don’t need cooking – whatever I feel like adding – and make sure it’s all melted and mixed up completely. Then I put it in a casserole dish and bake it until it’s light brown and bubbly on top (usually about 15-20 minutes).
To make my idea of salad, I put a big handful (about 2 cups) of leafy greens in a bowl and top it with a serving of warmed-up casserole (I usually get about 6 servings per casserole). Then I add some healthy fat to it, like guacamole or parmesan cheese – or even salad dressing! It looks like a mess, but it tastes delicious and more like comfort food than salad, even though it’s more veg than anything else.
I hear so many people say they don’t cook much of their own food because they don’t know what to make or don’t have time to check out recipes or don’t want to go to the store for the one ingredient they’re missing. Well, now you folks have no excuse. This is the easiest kitchen-sink dish I know. Use whatever ingredients you have. Cook until veggies are soft and meat is not raw and cheese is melted. That’s the only cooking skill you need. Any greens will work and you can top it with whatever healthy, yummy fat tickles your fancy. Change it up every time, if you want to, so you never get bored. And because I’ll eat it and love it, you can bet your kids will, too. Enjoy, and if you come up with any epic ingredient combinations, let me know!
Just one serving of this delicious salad (and I’m not much of a salad person) has 3.4 grams of net carbs (total carbs minus fiber) and 42.8 grams of protein!
This is my new favorite smoothie and regular in my culinary lineup! I have one almost every day. It has almost all of the fiber I need for the day and so much more. Who says keto is all meat and cheese? Welcome to primal keto. So many people have been asking for the recipe, so here it is. Make different versions by changing up the fruit, nut butter and protein powder flavor.
Using almond butter gives this smoothie a great PB&J flavor!
Add to blender cup:
Blend and enjoy!