Avocado oil mayo - recipe:

• 1 egg yolk

• 1/2 lemon (juiced)

• 1/2 tsp sea salt

• 1/4 tsp paprika

• 3/4 cups avocado oil

• ¼ tsp Dijon mustard

Add the egg yolk, apple cider vinegar, lemon juice, sea salt, paprika and garlic powder into a food processor and blend for about a minute.

Then, while still blending, pour in about a tablespoon of avocado oil through the opening at a time. Wait a few seconds between pours for the avocado oil to emulsify.

Once emulsified and looking like mayonnaise, trasnfer to a clean, dry mason jar and refrigerate. Keep for up to 2 weeks. Enjoy!

blueberry cake or muffin

1/2 cup butter in microwave safe bowl 800 cal 90g fat 0 carbs 1 prot

1/2 cup erythrytol

4 tsp baking powder

¾ cup coconut flour 410 cal 39 fat 17carbs 4g prot

OR (2 cup almond flour 648 cal 56g fat 10g carb 24g protein)

2 tsp vanilla 12 cal 0 .5 0

20 drops of stevia

4 eggs 150 cal 10g fat .8g carb 13g protein

4 tsp almond milk 1.2 cal .2 fat 0 0

combine

fold in 1 cup blueberries gently 43 .2 9 .6

pour into square baking pan

bake 350 degree for 40 – 45 minutes

cut into 16 pieces

2260.4 cal `130g fat 36g carbs 19g protein

per cupcake 130 cal 8g fat 2g carbs 1.2g protein

FRIED CHICKEN (air fry)

2 tbsp salt

3 tbsp dried thyme

3 tbsp dried basil

2 tbsp dried organo

3 tbsp celery

2 tbsp black pepper

3 tbsp dried mustard

6 tbsp paprika

6 6bsp garlic salt

3 tbsp ground ginger

2 tbsp white pepper

Mix 4 tbsp of above mix with ½ cup parmesan

Bowl one: buttermilk (cup) and 1 egg

Bowl two: parmesan and spice mix

Try premix of 1/3 cup coconut flour ½ tsp salt and 1/3 tsp pepper before wet bowl

Try crushed pork rinds with parmesan mix (or instead of)

Try add ¼ cup coconut flour to parmesan mix

Try coating each piece first in the breading, then in the egg wash, and then in the breading again, coating all sides.

Fried goat cheese

cut 8oz log of goat cheese half inch thick

one bowl of ½ cup coconut/almond flour

one bowl of 2 beaten eggs

one bowl of crushed pork rinds 2.5 ounces

dip each chunk of cheese in flour/eggs/pork rinds

fry 30 seconds a side for each

Enchiladas Suisse 10 servings – each 375 cal 28 gr fat 21 prot 6.7 net carbs

1. to make the tacos (10 8 inch)

Use tacos from keto connect low carbohydrate

2. to make the filling

1/3 cup of onion, sauteed

add one clove of chopped garlic

8 oz can of tomato sauce … seek out low carb, no added sugar-free eg. HUNTS

add half an 8 oz can of water

4 oz. Can of diced MILD green Chiles

3 cups of chopped cooked chicken

Simmer for 10 minutes until it congeals a little for the filling

add a little salt and pepper to taste … put on back burner

3. to make the sauce

2 cups heavy whipping cream. (12 g of carbs)

Add half a cup of water.

Add 4 chicken bullion cubes (seek for low carb… no sugar added)

or 4 bullion cubes worth of liquid concentrate chicken broth

heat to melt buillion cubes (don’t scald the cream

4. put all together

put ¼ cup of filling in each 8 inch taco, roll it up and and place seam side down in greased caserole dish

pour sauce over the tacos

½ lb grated swiss cheese (or monterey jack) spread over-mix

cook for 30 minutes at 350

Deviled eggs

Ingredients

• 12 large eggs

• 1/4 cup mayo (55g)

• 1 Tablespoon butter softened to room temperature

• 1 teaspoon yellow mustard

• 2 teaspoons dijon mustard

• 1 dill pickle chopped up or 2 tbsp dill pickle relish

• 1 teaspoon sugar substitute

• 1/8 teaspoon salt

• 1/8 teaspoon pepper

• dash Tabasco sauce optional

• paprika for sprinkling

• bacon pieces optional

How To Make Deviled Eggs

• Slice eggs in half lengthwise.

• Remove yolks and transfer to a medium-sized bowl.

• Add mayo, butter, mustards, pickle juice, sugar, salt, pepper, and Tabasco sauce. Use a fork to mash well.

• Spoon filling into each egg white. Sprinkle with paprika and bacon (if using) and serve.

• If desired, top with a small slice of sweet gherkin pickle, as seen in pictures.

Almond Flour fettuchini noodles

1 cup almond flour

2 tsp xanthan gum

2 tbsp + 1 tsp Psyllium Husk Powdered

½ tsp of salt

mix throughly

then create a well in the middle and add 2 large eggs

mix – whisk eggs in the middle and slowly add the dry mix

then begin to mix and knead with hands…

once stiff. Cut into noodles (or use pasta machine)

then boil the noodles for one to two minutes

Tortilla

1/3 cup coconut flower cal: 200 fat: 16 carbs: 2 prot: 2 sod 11

¼ tsp baking powder

8 egg whites 192 .6g` .3g 40g 608mg

(about 1.5 cups of egg white storebought)

add 10 tbsp water

add spices if you want - onion/garlic powder

Stir

cook like a pancake… make it thin

per serving :

\Tortilla (less eggy)

2 tsp xanthan gum

1 tsp baking powder

1 cup fine almond flour

3 tbsp coconut flour

1/8 tsp salt

Mix in nutribullet to thoroughly combine

add into dry mix and mix until evenly distributed

2 tsp apple cider vinegar

pour in egg and water and mix until the dough forms.. lightly sticky to touch

1 lightly beaten egg

3 teaspoons water

kneed in saran wrap? it for a couple of minutes

let it sit for at least 10 minutes so flours can soak up liquids

heat skillet over medium heat

divide dough into 8 balls and roll between wax paper (or parchment)

and roll out to about 5 inches

put on skillet and head for 5 seconds (very NB). Flip over immediately

and cook until lightly golden (30 to 40 seconds

wrap in towel and keep warm until served

refrigerate dough and make fresh

____________________

cal 40, fat 1.8g carbs: .2g prot: .2g Sodium 61

best TORTILLAS

1 Cup Almond flour

3 tablespoons Coconut Flour

2 teaspoons Xantham Gum

1 teaspoon Baking powder

1/4 teaspoon Salt

2 teaspoons Apple Cider Vinegar

1 Egg

3 teaspoons of Water

Instructions

1. Add almond flour, coconut flour, xanthan gum, baking powder and salt to food processor. Pulse until thoroughly combined.

2. Pour in apple cider vinegar with the food processor running. Once it has distributed evenly, pour in the egg. Followed by the water. Stop the food processor once the dough forms into a ball. The dough will be sticky to touch.

3. Wrap dough in cling film and knead it through the plastic for a minute or two. Think of it a bit like a stress ball. Allow dough to rest for 10 minutes (and up to two days in the fridge).

4. Heat up a skillet (preferably) or pan over medium heat. You can test the heat by sprinkling a few water droplets, if the drops evaporate immediately your pan is too hot. The droplets should ‘run’ through the skillet.

5. Break the dough into eight 1” balls (26g each). Roll out between two sheets of parchment or waxed paper with a rolling pin or using a tortilla press (easier!) until each round is 5-inches in diameter.

6. Transfer to skillet and cook over medium heat for just 3-6 seconds (very important). Flip it over immediately (using a thin spatula or knife), and continue to cook until just lightly golden on each side (though with the traditional charred marks), 30 to 40 seconds. The key is not to overcook them, as they will no longer be pliable or puff up.

7. Keep them warm wrapped in kitchen cloth until serving. To rewarm, heat briefly on both sides, until just warm (less than a minute).

8. These tortillas are best eaten straight away. But feel free to keep some dough handy in your fridge for up to three days.

Calories 89 Calories from Fat 54

Total Fat 6g 9% Saturated Fat 1g 5%

Cholesterol 20mg 7%

Sodium 51mg 2% Potassium 58mg 2%

total Carbohydrates 2g 1% Dietary Fiber 2g 8%

Protein 3g 6%

Vitamin A 0.6% Calcium 5% Iron 3.7%

Bone Broth

2.2 lbs of beef or chicken bones (oxtail is good)

2-3 tbsp extra virgin olive oil

1 small to medium onion quartered

1 medium leek – trimmed and sliced crosswise

3 celery stalks – sliced crosswise

1 head garlic

1 bay leaf

1tbsp black peppercorns

2 cloves

warm water to cover

2 tbsp apple cider vinegar

try 1 inch knob of ginger

½ tbsp tumeric

BONE BROTH GRAVY

Servings	Prep Time
6Servings	10Mins
Cook Time		Passive Time
15Mins		0Mins

Calories:129kcal

Fat:10g

Protein:2g

Net Carbs:1g

Ingredients

• 2Cups Bone Broth

• 1.5Tbsp gelatine powder

• 2 Egg Yolks

• 4Tbsp Butter

Instructions

1. Place the stock and gelatine into a saucepan, and simmer for 8-10 min.

2. Remove the stock from the heat for 2 mins, and add the egg yolk, stirring hard and quickly.

3. Place the stock back on a low heat and add the butter. Stir well.

PALEO-KETO BREAD

• 1 cup Blanched almond flour

• 1/4 cup Coconut flour

• 2 tsp Gluten-free baking powder

• 1/4 tsp Sea salt

• 1/3 cup Butter (or 5 tbsp + 1 tsp; measured solid, then melted; can use coconut oil for dairy-free)

• 12 large Egg white (~1 1/2 cups, at room temperature)

1 1/2 tbsp Erythritol (can use any sweetener or omit)

• 1/4 tsp Xanthan gum (for texture - omit for paleo)

• 1/4 tsp Cream of tartar (to more easily whip egg whites)

Check below for the recipe video (if any) and nutrition info.

1. Preheat the oven to 325 degrees F (163 degrees C). Line an 8 1/2 x 4 1/2 in (22x11 cm) loaf pan with parchment paper, with extra hanging over the sides for easy removal later.

2. Combine the almond flour, coconut flour, baking powder, erythritol, xanthan gum, and sea salt in a large food processor. Pulse until combined.

3. Add the melted butter. Pulse, scraping down the sides as needed, until crumbly.

4. In a very large bowl, use a hand mixer to beat the egg whites and cream of tartar (if using), until stiff peaks form. Make sure the bowl is large enough because the whites will expand a lot.

5. Add 1/2 of the stiff egg whites to the food processor. Pulse a few times until just combined. Do not over-mix!

6. Carefully transfer the mixture from the food processor into the bowl with the egg whites, and gently fold until no streaks remain. Do not stir. Fold gently to keep the mixture as fluffy as possible.

7. Transfer the batter to the lined loaf pan and smooth the top. Push the batter toward the center a bit to round the top.

8. Bake for about 40 minutes, until the top is golden brown. Tent the top with aluminum foil and bake for another 30-45 minutes, until the top is firm and does not make a squishy sound when pressed. Internal temperature should be 200 degrees. Cool completely before removing from the pan and slicing.

Calories 82 Fat 7g Protein 4g Total Carbs 3g Net Carbs 1g

BREAD (keto connect)

Ingredients

• 1 1/2 Cup Almond Flour

• 6 Large eggs Separated

• 4 tbsp Butter melted

• 3 tsp Baking powder

• 1/4 tsp Cream of Tartar It's ok if you don't have this

• 1 pinch Pink Salt

• 6 drops Liquid Stevia optional

• Nutritional yeast (add some)

Instructions

• Preheat oven to 375.

• Separate the egg whites from the yolks. Add Cream of Tartar to the whites and beat until soft peaks are achieved.

• In a food processor combine the egg yolks, 1/3 of the beaten egg whites, melted butter, almond flour, baking powder and salt (Adding ~6 drops of liquid stevia to the batter can help reduce the mild egg taste). Mix until combined. This will be a lumpy thick dough until the whites are added.

• Add the remaining 2/3 of the egg whites and gently process until fully incorporated. Be careful not to overmix as this is what gives the bread it's volume!

• Pour mixture into a buttered 8x4 loaf pan. Bake for 30 minutes. Check with a toothpick to ensure the bread is cooked through. Enjoy! 1 loaf makes 20 slices.

Notes

Net Carbs: 1.25g

Nutrition

3 minute keto cheese bread (microwave)

in a coffee mug

melt 1tbsp of butter

add

2tbsp of coconut flour

¼ tsp of baking powder

season with onion powder, garlic powder, pepper, parsley and salt

mix

then add 1 egg

2tsp of water and 1 tbsp of heavy whipping cream (or 1tbsp of sour cream)

¼ cup of shredded cheddar cheese.

Mix and microwave for 3 minutes

Blueberry muffin mug cake (mix In a mug)

1 tsp butter 35 cal

2 tsp cream cheese microwave 30 sec 32 cal

mix and add in order

½ tsp baking powder

2 tbsp coconut powder 40 cal

15 to 20 drops stevia to sweeten

mix all

then add

1 egg and mix 72

16 large blueberries

1/4 tsp Pink Salt

microwave for 2 minutes

Calories 345 Calories from Fat 261

Total Fat 29g 45%Total Carbohydrates 13g 4%Dietary Fiber 6g 24%Protein 10g 20%

Fathead Pizza dough cal fat carb prot sodium

1000 82 22 50 sod 1400

per slice 180 4 9 233

oven to 425

1.5 cups mozzarella cheese 336 25 2.5 25 sod 702

2 tbsp cream cheese 100 10 .6 .9 sod 47

melt in bowl (microwave) then stir to mix them

add

¾ cup almond flour 480 42 18 18 sod 30

½ tsp garlic powder / nutritional yeast (optional)

½ tsp salt / sod 580

then add 1 egg and knead 70 4.5 1 6 sod 65

roll between parchment paper

bake for 7 minutes

then put on toppings

bake for another 5 minutes

crackers

6 tbsp butter

1 tbsp heavy whipping cream

mix together

1 cup shredded cheddar

¼ parmesan

¼ cup coconut flower

combine with spatula

fresh basil or orgeno or both chop in small pieces if fresh

place dough on parchment paper

roll out between parchment paper

cookie cutter to cut out individual crackers

bake at 325 for 12 minutes

bread

1 ¼ cups of almond flour try ½ cup almond and 1/3 cup coconut AND ONE EGG

3 tbsp of psyliium husks

1 tsp salt

1 tbsp nutritional yeast (for vit B)

mix in Kitchenaid with big dough blade at low speed

add

1 cup boiling water

mix to incorporate dry ingredients

3 egg whites (beat in separate bowl) and then add

3 tsp apple cider vinegar

2 tsp baking powder or 1 tsp active instant yeast

mix in kitchenaid with big paddle dough blade MEDIUM Speed for about a minute until it pulls a bit… then scrape sides and MEDIUM for a little longer

to make buns small handfull 3.7 oz? pat out into patty for hamburgers, or long for hotdogs (makes about 6

on paper

bake at 350 for 40 or 50 minutes

per bun Calories:170 Total Carbs: 8 Fiber: 6 Net Carbs: 2 Protein: 7 Fat: 13

keto hamburger buns

¾ almond flour

¼ coconut flour

¼ cup flaxseed

1/6 cup psyllium husk powdered

1tsp onion

1tsp baking powder

salt to taste

1tbsp nutritional yeast

another bowl

3 egg whites

1 whole egg

1tsp of apple cider vinegar

quick beat this mixture then add to dry mix

stir a bit then add

1 cup of luke warm water

beat for 15 seconds… do not over beat or you will have air pockets

divide into 5 pieces for 5 hamburger buns

shape in hamburger shapes with a sp0on

sprinkle sesame seeds and press them in lightly with spatula

bake at 350 for 50 minutes

simple mug bread

1 egg

¼ cup almond flour

1tbsp coconut flour

1tbsp coconut oil

¼ tsp baking soda

mix with fork

Microwave 90 seconds

_______________________

1tbsp butter - melt in mug or other small microwave/oven safe container

3tbsp almond flour

1tsp psyllium husk

½ tsp baking powder

pinch of salt

1 egg

you can mix dry ingredients separately before adding to melted butter. But generally mix all together and put in microwave.

**Also try adding 1.2 tbsp of coconut flour instead of Psyllium husk for “english muffin” toast it after

Coconut flat bread grilled cheese sandwich

1 tbsp coconut flour 40 4 .4 .4

1 egg 70 5 .2 6.3

1 tbsp parmesan cheese 20 1.5 .7 1.4

1/8 baking soda

1/8 baking powder

a couple of pinches of seasalt and whatever herbs you want

2 tbsp milk (almond is fine) 17 1.5 .3 .6

ham and cheese for the sandwich part

CHEESE = 120 10 .9 6.5

BUTTER = 102 12 0 .1

in bowl

egg first, flour and other ingredients. Mix until there are no lumps

let sit for a minute

heat up a pan and grease with butter

pour batter in pan, make two “bread shaped” cakes

cook like pancakes – flip when bubbles for a minute or so

then (while still in pan.. put on slice of ham and slices of cheese

add more butter if necessary to make it crispy

(cal and macros 430 36 2.5 15.2

general “pita” bread for whatever, including pizza crust

1 cup coconut flour

3 tbsp psyllium husk

½ cup parmesan (optional)

½ cup coconut or avocado oil (if prefer less sweet)

¼ tsp baking soda

add seasonings 1/8 tsp salt 1 tsp garlic powder, and maybe italian seasoning (1 tbsp)

add 2 cups of boiling water

Stir and watch to see if the flour and psyllium husks absord.. add more water to have a well mixed soft mix

In a medium mixing bowl, combine the psyllium husk and coconut flour (if lumps are in your flour use a fork to smash them BEFORE measuring the flour, amount must be precise).

1. Add in the lukewarm water (I used tap water about 40C/bath temperature), olive oil, and baking soda. Give a good stir with a spatula, then use your hands to knead the dough. Add salt now if you want. I never add the salt in contact with baking soda to avoid deactivating the leavening agent.

2. Knead for 1 minute. The dough is moist and it gets softer and slightly dryer as you go. It should come together easily to form a dough as on my picture. If not, too sticky, add more husk, 1/2 teaspoon at a time, knead for 30 sec and see how it goes. The dough will always be a bit moist but it shouldn't stick to your hands at all. It must come together as a dough.

3. Set aside 10 minute in the mixing bowl.

4. Now the dough must be soft, elastic and hold well together, it is ready to roll.

Roll/ shape the flatbread

1. Cut the dough into 4 even pieces, roll each pieces into a small ball.

2. Place one of the dough ball between two pieces of parchment paper, press the ball with your hand palm to stick it well to the paper and start rolling with a rolling pin as thin as you like a bread. My breads are 20 cm diameter (8 inches) and I made 6 flatbread with this recipe.

Cook on stove top on lightly oiled non stick pan 2-3 minutes - flip over for another minute

fat 6 carbs 6… so not the best macros

EGG NOG

Ingredients

• 4 large eggs

• 2 large egg yolk

• 1/2 cup granular Swerve Sweetener (or 1/4 cup Swerve and 1/4 tsp liquid stevia extract)

• 1/4 tsp salt

• 4 cups unsweetened almond milk use hemp milk for a nut-free version

• 2 1/2 tsp vanilla extract divided

• 1/2 tsp ground nutmeg

• 1/2 cup whipping cream use coconut whipped cream for dairy-free

• 1 tbsp powdered Swerve Sweetener

• Whiskey rum, or brandy, if desired (you can also use rum extract)

Instructions

1. Whisk eggs, yolks, sweetener, and salt together in a large saucepan. Slowly whisk in almond milk until well combined. Using a candy thermometer, cook mixture over low heat while stirring constantly, until it becomes thick enough to coat the back of a spoon and registers 165F (this can take up to 15 minutes).

2. Stir in 2 tsp vanilla and nutmeg. Cover tightly with plastic wrap and chill for at least three hours and up to 2 days.

3. Just before serving, whip cream with powdered sweetener and remaining vanilla into soft peaks and gently fold into the egg mixture. Add 1 oz liquor or liqueur to each glass and pour eggnog over. Stir gently and sprinkle with grated nutmeg.

PARMESAN GARLIC WINGS

Ingredients

• 3 lbs chicken wings

• 1 1/2 tbsp baking powder

• Salt and pepper

• 1/4 cup salted butter

• 4 cloves garlic minced

• 2 tsp dried parsley

• Pinch red pepper flakes

• 1/2 ounce grated parmesan about 1/2 cup

• Fresh chopped rosemary or parsley

Instructions

1. Preheat oven to 250F and place a baking rack over a baking sheet lined with foil. Brush rack with oil to prevent sticking.

2. Pat wings dry very well (as dry as possible!) and place in a plastic bag. Sprinkle with baking powder, salt, and pepper and seal the bag. Shake to coat. Lay wings in a single layer on prepared baking rack and bake in lower third of oven for 30 minutes.

3. Increase oven temperature to 425F and move baking sheet to upper third of oven. Continue to bake for another 20 to 30 minutes, until crispy. Transfer to a large bowl.

4. Melt the butter in a microwaveable safe bowl or in a saucepan. Add the garlic, parsley and pepper flakes. Pour over the chicken wings and sprinkle with the parmesan. Toss well to coat. Sprinkle with chopped parsley. Sprinkle with additional salt and pepper to taste.

5. Serve immediately with your favourite dipping sauce.

Amount Per Serving (1 serving = 5 to 6 wings)

Calories 386 Calories from Fat 253

% Daily Value*

Total Fat 28.15g 43%

Total Carbohydrates 1.39g 0%

Dietary Fiber 0.09g 0%

Protein 30.62g 61%

1 lb Ground beef

1 tsp Avocado oil (or any oil of choice

2 tbsp Taco seasoning (store-bought or home-made)

brown beef in a pan with seasoning

TACO SALAD

chop and mix in large bowl:

8 oz Romaine lettuce (chopped)

1 1/3 cup Grape tomatoes (halved)

3/4 cup Cheddar cheese (shredded)

1 medium Avocado (cubed)

1/2 cup Scallions (chopped)

1/3 cup Salsa (your favorite)

1/3 cup Sour cream

add ground beef

per serving : cal: 332 fat: 25g carbs: 5g Protein 20

Fettucine alfredo

Ingredients:

2 Eggs

Salt + Pepper

1 oz Cream Cheese

Garlic Powder

Mascarpone Cheese

Unsalted Butter

Italian Blend or shredded Mozzarella cheese

Basil

for the noodles:

put 2 eggs in a blender

add salt and pepper and garlic granules

soften cream cheese in microwave 50 sec

BLEND

grease a pan with butter

pour mixture in the pan (should barely cover bottom)

bake at 325 for 8 minutes

set aside to cool

remove from pan

slice into thin fettucine style strips

for the Sauce:

in a microwave safe bowl

1.5 tbsp of Mascarpone Cheese (122 cal 7.6 1carb 1.3 prot 122 sodium

1 tbsp of butter 100cal 12g 0 0.1 91 sod

1 tbsp of italian blend shredded cheese (mozzarella, provolone, parmesan etc

20 cal 2 .2 1.3 40 sod

microwave for 30 seconds

then whisk the mixture

put noodles in bowl, pour on sauce and top with fresh basil and pepper.

Total calories: 242 fat: 22 carbs: 1.5 prot: 3 sod: 245

NOODLES

3 egg yolks

4 oz cream cheese

33 grams parmesan cheese

37 grams mozzarella

1/8 tsp dried basil

1/8 tsp dried margorm

1/8 teaspoon dried tarragon

1/8 teaspoon dried oregano

1/8 teaspoon black peper

Place sheet pan in a preheated oven at 475°F and lower heat to 350°F. Bake for 5 to 8 minutes. Watch closely as you need to avoid overcooking.

In a bowl, beat egg yolks and cream cheese.

Add parmesan and mozzarella.

Continue beating with a mixer.

Sprinkle spices. Continue mixing well.

Spread on pan – on parchment paper

Nutrition Facts

Keto Noodles - Low Carb Egg Noodles

Amount Per Serving (0.25 recipe)

Calories 165

Total Fat 12g 18%

Saturated Fat 6g 30%

Trans Fat 0g

Polyunsaturated Fat 0g

Monounsaturated Fat 0g

Cholesterol 175mg 58%

Sodium 326mg 14%

Potassium 35mg 1%

Total Carbohydrates 1g 0%

Dietary Fiber 0g 0%

Sugars 0g

Protein 11g 22%

Vitamin A 9.3%

Keto Noodles Recipe Ingredients (Keto Kale Noodles)

• 3 eggs

• 4 oz mascarpone (or cream cheese)

• 1 cup raw kale (you could use spinach too) (or try roasted radishes.. roast ahead of time)

• [1/2] cup mozzarella cheese, low moisture

Keto Noodles Recipe Instructions (Keto Kale Noodles)

1. Add all of the ingredients in a blender and pulse until it’s liquefied.

2. Lay out a big piece of parchment paper on a large baking sheet.

3. Pour the mixture on to the parchment paper.

4. Bake at 350 degrees for 10 to 12 minutes.

Calories		179
% Daily Value*
Total Fat 11.7g		18%
Cholesterol 170.1mg		57%
Sodium 388.5mg		16%
Total Carbohydrate 2.6g		1%
	Dietary Fiber 0.7g	3%
	Sugars 1.6g
Protein 15.9g		32%
Vitamin A 201.6µg		13%
Vitamin C 4.8mg		8%

creamed spinach

Easy Keto Creamed Spinach	Calories	Fats(g)	Carbs(g)	Fiber(g)	Net Carbs(g)	Protein(g)
10 ounces frozen spinach	82	1.62	11.96	8.2	3.76	10.31
3 tablespoons Parmesan cheese	62	4.1	0.51	0	0.51	5.68
3 ounces cream cheese	298	29.29	4.69	0	4.69	5.23
2 tablespoons sour cream	48	4.64	1.11	0	1.11	0.59
¼ teaspoon garlic powder	3	0.01	0.56	0.1	0.46	0.13
¼ teaspoon onion powder	2	0.01	0.47	0.1	0.37	0.06
Totals	495	39.67	19.3	8.4	10.9	22
Per Serving(/3)	165	13.22	6.43	2.8	3.63	7.33

Frozen spinach in microwave for about 6 minutes to thaw

on pan over medium heat add (hot pan) add spinach and let some water boil off

add seasonings and mix

add cream cheese and stir until it is melted

add sour cream and mix together.

Turn down to low heat

add parmesan and stir utnil the creamed spinach thickens

add salt and pepper to taste

serves 3

spinach/collard greens and egg

fry 4 strips of bacon

then cook up a pile of spinach or collard greens in the bacon grease

lightly mix bacon with cooked spinach – place in bowl

fry 2 eggs and place them on the spinach/bacon mix

no bake peanut butter cookies

¼ cup coconut oil 469 cals carb 0 prot 0 fat 55g

¼ cup coconut flour 120 cals carb 6g prot 4g fat 4g

½ cup unsweetened coconut flakes 20 cals carb 8g prot 1g fat 6g

½ cup of low carb peanut butter 760 cals carb 16g prot 32g fat 64g

(try ¼ cup peanut butter and then add ¼ cup cacao powder) add more stevia 10 more

try less cacao and add butter and more sweetener

(380 cals carb 8 prot 16 fat 32

220 10 15 6

¼ tsp salt

stevia (10 drops of liquid)

Mix and put freezer for 10 minutes

store in fridge and eat them all up

total nutritional : 1369 cal carb 30 grams prot 37g fat 129g

per serving (1cookie 140 cal carb 3 prot 3.7 fat 13g

cacao version : 1200 cal carb 32 grams 36g fat 100g

per serving: 120: 3.2 3.6 10g

DONUTS

Nutrition:
Calories 163g
Fat 15g
Carbs 3g (Sugar 1g)
Protein 5 g

DONUTS 2

• 1/2cup Sour Cream

• 1/4cup heavy whipping cream

• 4 Large Eggs

• 1tsp Vanilla Extract

• 1/2cup Coconut Flour

• 1/4tsp nutmeg

• 1/4tsp baking soda

• 1/4cup Erythritol (SoNourished)

• pinch of salt

Cinnamon Coating

• 1/4cup Erythritol (SoNourished)

• 1tsp Cinnamon

Cooking

• ¼ Cup refined coconut oil.

•

1. Preheat the oven to 355 F (180c).

2. In a large bowl, mix the sour cream, whipping cream, eggs and vanilla extract.

3. Slowly add the dry ingredients into the wet ingredients, mixing thoroughly.

4. Using a donut pan (or using a muffin tin with scrunched up baking paper in the middle), slowly pour enough of the batter to ¾ fill the mould, and place in the oven for 10-15 mins or until firm to touch on the outside.

5. Remove the donuts and let cool.

6. Fill a frying pan with the coconut oil, heat up the pan and fry each donut for approximately 2 mins each side or until golden brown.

7. Place the Natvia and cinnamon together on a plate, and roll the donuts in the mixture.

Servings		Prep Time
10Servings		15Mins
Cook Time	Passive Time
10Mins	0Mins

Calories:141kcal

Fat:12g

Protein:4g

Net Carbs:2g

CAKE DONUTS: Prep Time 15 minutes

Cook Time 25 minutes

Servings: 6 donuts

Author Maya Krampf from WholesomeYum.com

Donuts

• 1 cup Almond flour

• 1/3 cup Erythritol

• 2 tsp Gluten-free baking powder

• 1 tsp Cinnamon

• 1/8 tsp Sea salt

• 1/4 cup Butter (unsalted; measured solid, then melted)

• 1/4 cup Unsweetened almond milk

• 2 large Egg

• 1/2 tsp Vanilla extract

Cinnamon Coating

• 1/2 cup Erythritol

• 1 tsp Cinnamon

• 3 tbsp Butter (unsalted; measured solid, then melted)

Instructions

1. Preheat the oven to 350 degrees F (177 degrees C). Grease a donut pan well.

2. In a large bowl, stir together the almond flour, erythritol, baking powder, cinnamon, and sea salt.

3. In a small bowl, whisk together the melted butter, almond milk, egg, and vanilla extract. Whisk the wet mixture into the dry mixture.

4. Transfer the batter evenly into the donut cavities, filling them 3/4 of the way. Bake for about 22-28 minutes (or longer for a silicone pan!), until dark golden brown. Cool until donuts are easy to remove from the pan.

5. Meanwhile, in a small bowl, stir together the erythritol and cinnamon for the coating.

6. When the donuts have cooled enough to easily remove from the molds, transfer them to a cutting board. Brush both sides of one donut with butter, then press/roll in the sweetener/cinnamon mixture to coat. Repeat with the remaining donuts.

Recipe Notes

Serving size: 1 donut

Nutrition Information Per Serving

ALMOND COCONUT PANCAKES: Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

PANCAKES:

Servings: 6 servings (2 3"-pancakes each)

Author Maya Krampf from WholesomeYum.com

• 1 cup Almond flour (blanched & finely ground recommended)

• 1/4 cup Coconut flour

• 2-3 tbsp Erythritol (or any sweetener of choice)

• 1 tsp Gluten-free baking powder

• 5 large Egg

• 1/3 cup Unsweetened almond milk (or any milk of choice; may need more - see instructions)

• 1/4 cup Avocado oil (or any neutral tasting oil that is liquid at room temperature)

• 1 1/2 tsp Vanilla extract (optional, but recommended)

• 1/4 tsp Sea salt (optional, but recommended)

1. Whisk all ingredients together in a bowl until smooth. (Batter should be the consistency of typical pancake batter. If it's too thick, add a little more milk. Don't add too much, or the pancakes will be too "wet".)

2. Preheat an oiled pan* on the stove over medium-low to medium heat. Drop the batter onto the hot pan and form into circles. Cover and cook about 1.5-2 minutes, until bubbles start to form. Flip and cook another 1.5-2 minutes, until browned on the other side. Repeat with the rest of the batter.

Serving size: 2 3-inch pancakes

Nutrition Information Per Serving

KETO MAPLE SYRUP

With real maple extract, this sugar-free maple syrup is close to the real thing, without carbs or calories. This gluten-free, low carb keto syrup is ready in 10 minutes! You need this sugar-free pancake syrup to complete your low carb breakfast.

Prep Time 5 minutes

Cook Time 5 minutes

Total Time 10 minutes

Servings: 8 2-tablespoon servings

Author Maya Krampf from WholesomeYum.com

Ingredients

• 1 cup Water

• 1 cup Powdered erythritol

• 1 1/2 tbsp Maple extract

• 1/2 tsp Xanthan gum

Instructions

1. Whisk together the water, erythritol, and maple extract in a small saucepan.

2. Bring the mixture to a gentle boil. Simmer for about 5 minutes, stirring occasionally, until the erythritol dissolves.

3. Pour the liquid into a blender. Sprinkle half of the xanthan gum on top (don't dump, just sprinkle lightly and evenly). Puree immediately, until no lumps remain. Repeat with the remaining xantham gum.

4. Wait a few minutes to allow the syrup to thicken further. If it's still thinner than you'd like, add a little more xanthan gum, just a tiny bit at a time (1/16 teaspoon at a time, sprinkled lightly and pureed again).

Recipe Notes

• Recipe has 0 calories and 0 grams carbohydrates, excluding erythritol, which has 0 net carbs.

• Syrup may crystallize over time if you store it, and is smoothest when warm. If crystallization occurs, heat it again (either on the stove or in the microwave), then either shake or whisk vigorously until smooth. You can reduce crystallization by using powdered (rather than granulated) sweetener.

Serving size: 2 tbsp

apple cider vinegar drink

2 tbsp apple cider vinegar

dash of pink salt

½ tsp cinnamon

1 tsp lemon juice

1 packet of stevia

12 oz of water

shake

pour over ice

chicken marsala – in crock pot

1.5 lb. Boneless chicken breasts

pink salt

ground black peper

8 oz. Mushrooms

3 cloves garlic, minced

1 c. Marsala wine

½ c water

2 tbsp heavy cream

Spray inside of Crock-Pot with cooking spray. Season chicken all over with salt and pepper and add to Crock-Pot. Top with mushrooms and garlic then pour marsala wine on top. Cover and cook on low for 4 to 5 hours, until chicken is cooked through.

1. Remove cooked chicken breasts from Crock-Pot. In a small bowl, whisk together water and cornstarch and whisk into the sauce. Whisk in heavy cream, if using, then return chicken to Crock-Pot. Cover and cook on high until the sauce has thickened, about 20 minutes more.

2. Garnish with parsley and serve with lemon wedges.

Fajitas, crock pot

4 boneless chicken breasts

1 onion, thinly sliced

3 peppers? Thinly sliced

1 14 oz can diced tomatoes

2 tsp cumin

½ tsp red peper flakes

salt and pepper

Place chicken, bell peppers, and onions in slow-cooker then pour over diced tomatoes. Season with cumin, red pepper flakes, salt, and pepper. Cook on low for 6 hours, or until chicken is cooked through.

1. Remove chicken from slow-cooker and slice into strips. Serve fajitas in tortillas with desired toppings.

Serve with sour cream and cheese .. on tortillas if desired.

Pot crack chicken

2 slices bacon, chopped

• 2 lbs (910 g) boneless, skinless chicken breasts

• 2 (8 oz/227 g) blocks cream cheese

• ½ cup (120 ml) water

• 2 tablespoons apple cider vinegar

• 1 tablespoon dried chives

• 1½ teaspoons garlic powder

• 1½ teaspoons onion powder

• 1 teaspoon crushed red pepper flakes

• 1 teaspoon dried dill

• ¼ teaspoon salt

• ¼ teaspoon black pepper

• ½ cup (2 oz/57 g) shredded cheddar

• 1 scallion, green and white parts, thinly sliced

Turn pressure cooker on, press “Sauté”, and wait 2 minutes for the pot to heat up. Add the chopped bacon and cook until crispy. Transfer to a plate and set aside. Press “Cancel” to stop sautéing.

In 12-inch nonstick skillet, melt butter over medium-high heat. Add chicken breasts; cook 3 to 5 minutes, turning once, until browned.

In 3 1/2- to 4-quart slow cooker, place chicken breasts.

In medium bowl, mix Alfredo sauce, sundried tomatoes, Parmesan cheese and Italian seasoning until well mixed. Pour over chicken breasts. Cover; cook on Low heat setting 3 to 4 hours or until chicken is no longer pink in center (165°F). Stir in spinach; cook 5 minutes longer. Serve over linguine, if desired.

Per serving – 620 cal 45g fat 12g carb 41g protein

balsamic chicken thighs

1 teaspoon garlic powder

• 1 teaspoon dried basil

• 1/2 teaspoon salt

• 1/2 teaspoon pepper

• 2 teaspoons dehydrated onion

• 4 garlic cloves minced

• 1 tablespoon extra virgin olive oil

• 1/2 cup balsamic vinegar divided

• 8 chicken thighs boneless, skinless (about 24 ounces)

• sprinkle of fresh chopped parsley

Instructions

1. Combine the first five dry spices in a small bowl and spread over chicken on both sides.

2. Set aside.

3. Pour olive oil and garlic on the bottom of the crock pot. Pour in 1/4 cup balsamic vinegar.

4. Place chicken on top.

5. Sprinkle remaining balsamic vinegar over the chicken.

6. Cover and cook on high for 3 hours if you have a fairly new slow cooker. If you have an older slow cooker you may need to cook another hour.

7. Sprinkle with fresh parsley on top to serve.

Per serving: 285 calories, 20 g fat, 4 g carbs, 2 g sugar, 236 mg sodium, 18 g protein.

Parmesan wings (slow cooker )

4 lb Chicken wings (separated into flats and drumettes)

• 1 tsp Sea salt

• 1/4 tsp Black pepper

• 1/2 cup Butter (melted)

• 6 cloves Garlic (minced)

• 1 cup Parmesan cheese (shredded)

• Green onions or chives (optional, sliced thinly for garnish)

1. Place the chicken wings in the bottom of a slow cooker. Season with sea salt and black pepper.

2. In a small bowl or saucepan, stir together the melted butter and minced garlic. You can melt it on the stove or in the microwave. If melting on the stove, saute the garlic for about a minute before removing from heat.

3. Pour the garlic butter mixture evenly over the chicken wings. Stir to coat.

4. Cook the wings in the slow cooker on High for 3 hours.

5. Toward the end, preheat the oven to Broil. Line a sheet pan with aluminum foil and grease well. (Wings will probably stick anyway, but it helps.)

6. Arrange the chicken wings in a single layer on the pan. Broil for about 5 minutes on each side, until crispy and golden.

7. Remove the garlic chicken wings from the oven. Top with shredded parmesan cheese. Return to the oven for 1-2 minutes, until melted.

8. Garnish with green onions or chives, if desired.

Serving size 5 wing pieces

Calories 426

Fat 34g

Protein 27g

Total Carbs 1g

Low Carb Cheese Straws

These low carb cheese straws are an adaption of the classic Southern favorite! Delicately crumbly pastry has a sharp Cheddar flavor and a spicy kick. Cheese straws are traditionally served with cocktails, soups, or salads but they're yummy anytime! Just 1 carb each.

Calories 84 kcal

Ingredients

• 1/3 cup sharp Cheddar cheese , grated

• 1 tablespoon butter

• 1 1/2 teaspoons light cream , 1/2 and 1/2

• 1/4 cup almond flour

• 1/2 cup hemp seed , you may be able to substitute ground pork rinds but I have not tried it

• 1/4 teaspoon Tony Chachere's Creole Seasoning , or cayenne + salt to taste -

Instructions

1. In a food processor cream the cheese and butter together with quick pulses.

2. Add milk and pulse a couple of times.

3. Mix the remaining ingredients.

4. Add to the cheese mixture and pulse until it all comes together.

5. Chill for 30 minutes.

6. Preheat the oven to 400F.

7. Roll the cheese mixture into an 1/8 inch thick rectangle on a Silpat sheet.

8. Use a pizza cutter to cut the mixture into 12 "straws" but don't separate.

9. Bake for 10 minutes.

10. Remove from oven and run the pizza cutter gently between the "straws" but don't separate.

11. Let cool and then gently separate. These cheese straws are very delicate and will break easily if you are not careful.

12. Store in an airtight container at room temperature.

Total Fat 7g Sodium 28mg Potassium 3mg total Carbohydrates 1g 0% Protein 4g

Shrimp Canope’s

Ingredients

• 1-1/2 cups olive oil

• 3/4 cup lemon juice

• 2/3 cup dry white wine (50 50 vinegar and water)

• 1/4 cup Greek seasoning

• 4 garlic cloves, minced

• 1 pound uncooked shrimp (31-40 per pound), peeled and deveined

• 2 large cucumbers

• 1 package (8 ounces) cream cheese, softened

• Minced fresh parsley

Directions

• In a large bowl, whisk the first five ingredients until blended. Pour 1-1/2 cups marinade into a large bowl. Add shrimp and stir to coat. Cover and refrigerate 45 minutes.

• Meanwhile, pour remaining marinade in a 4- or 5-qt. slow cooker. Cook, covered, on high, 45 minutes. Drain shrimp, discarding marinade in bowl. Add shrimp to slow cooker. Cook, covered, on high until shrimp turn pink, about 20 minutes, stirring once; drain.

• Cut each cucumber into 1/4-in.-thick slices. Scoop out centers, leaving bottoms intact. Pipe cream cheese onto each cucumber slice; top with shrimp and parsley.

•

1 canape: 68 calories, 6g fat (2g saturated fat), 26mg cholesterol, 139mg sodium, 0g carbohydrate (with vinegar option), 3g protein.

Jalepeno Cheesy Fat bombs

•

• 3.5 ounces full-fat cream cheese at room temperature, 100 g

• 1/4 cup unsalted butter or ghee at room temperature, 55g/2 oz

• 4 slices no sugar bacon 120 g/4.2 oz

• 1/4 cup grated Gruyère cheese or Cheddar cheese 30 g/1.1 oz

• 2 jalapeño peppers halved, seeded, and finely chopped, 29 g /1 oz

US Customary - Metric

Instructions

• In a bowl, mash together the cream cheese and butter or ghee, or process in a food processor until smooth.

• Preheat the oven to 325°F (160°C, or gas mark 3).

• Line a rimmed baking sheet with parchment paper. Be sure to use a rimmed sheet to contain the bacon fat, as you'll need it for the recipe, too.

• Lay the bacon slices flat on the parchment, leaving enough space between so they don't overlap.

• Place the sheet in the preheated oven and cook for 25 to 30 minutes, or until crispy. The exact amount of cooking time depends on the thickness of bacon slices.

• Remove from the oven and se aside to cool. When cool enough to handle, crumble the bacon into a bowl and set aside.

• To the cream cheese and butter mixture, add the Gruyère or Cheddar cheese, jalapeños, and bacon grease. Mix well to combine. Refrigerate for 30 minutes to 1 hour, or until set.

• Divide the mixture into 6 fat bombs and place them on a parchment-lined plate. If serving immediately, roll them in the crumbled bacon until well coated. If serving later, refrigerate without the bacon coating in an airtight container for up to 1 week. Roll the fat bombs in freshly cooked or reheated bacon crumbs just before serving.

AIRFRY buffola sauce wings

Wings:

•

• 2 pounds chicken wingettes

• 1 tablespoon olive oil or avocado oil

• 1/2 teaspoon garlic powder

• 1/2 teaspoon salt

• extra oil for greasing

Buffalo Sauce:

•

• 1/3 cup hot pepper sauce I used Frank's Red Hot

• 1/4 cup butter ghee for paleo

• 1 tablespoon white vinegar

• 1/8 teaspoon ground chipolte pepper or cayenne pepper

US Customary - Metric

Instructions

Wings:

• In large bowl, rub olive oil on chicken wings and then sprinkle on the garlic powder and salt.

• Rub inside of air fryer basket with a little more olive oil, avocado oil, or coconut oil.

• Place chicken wings in a single layer in basket.

• Cook wings at 360°F for 25 minutes.

• Flip wings over. Then increase temperature to 400°F and cook for 4 more minutes.

Sauce:

• While wings are cooking in air fryer, combine hot sauce, butter, vinegar, and ground pepper in small pot.

• Bring sauce to a boil on medium heat while whisking everything together. Remove from heat and set aside.

• When wings are done, add them to the sauce and coat each piece evenly.

• Serve with blue cheese dressing and celery.

PECAN FUDGE FAT BOMB

Ingredients

• 1/2 cup coconut butter

• 1/2 cup cacao butter

• 2 pieces 100% cacao (or 1/4 cup sugar free chocolate chips)

• 2 tablespoons grass fed butter

• 2 tablespoons swerve, golden Lakanto, or keto friendly sweetener of choice

• 1 tablespoon cacao powder

• 1/2 cup chopped pecans

•

Add pecans to a small pot and toast under low heat for 3-5 minutes, just until lightly golden brown and fragrant. Remove from heat, let cool, and roughly chop. Set aside.

1. Add remaining ingredients to pot and melt on low heat until smooth. Stir in chopped pecans. Adjust sweetener id needed. Remove from heat and pour into silicone molds. Place them in the freezer for 1-2 hours or until firm.

Calories: 163

• Fat: 18g

• Carbohydrates: 2g

• Protein: 3g

BRAIN BOOSTING CHOCOLATE COCONUT FAT BOMB

INGREDIENTS

• 2 cups of Lily’s Chocolate Chips

• 2 cups of coconut butter

• 2 tbsp coconut oil

• 1 scoop Perfect Keto Nootropics

• 1/2 cup shredded coconut

• 1 cup coconut whipping cream

• 1/2 cup Monk Fruit Sweetener

Set out a muffin sheet — place paper muffin liners in tray and set aside.

1. In a large bowl, add the coconut whipping cream and Monk Fruit Sweetener.

2. Mix with a hand mixer on high for 30 seconds.

3. Add in the melted coconut, melted coconut butter, and melted chocolate chips. Mix.

4. Add in Perfect Keto Nootropics and shredded coconut. Continue mixing.

5. When fully blended, pour mix evenly into the muffin tray.

6. Place in the refrigerator to chill for an hour or more.

Calories: 371

• Fat: 31.1g

• Carbohydrates: 21.1g (Net Carbs: 9.6g)

• Fiber: 11.3g

• Protein: 8.8g

ZESTY MICROGREENS FAT BOMB

Ingredients

• 1 ½ cups shredded coconut

• 2 scoops Perfect Keto Lemon Microgreens

• 1 tbsp chia seeds

• ¾ cup coconut oil, room temperature

Instructions

1. In a mixing bowl, mix together shredded coconut, lemon micros, and chia seeds.

2. In a microwave-safe bowl, microwave coconut oil until just slightly softened, about 10 seconds.

3. Add coconut oil to mixing bowl and mix together with electric mixer until all ingredients are well-combined.

4. Transfer bowl to refrigerator and chill for 10 minutes.

5. Remove bowl from refrigerator and spoon mixture into silicone mold.

6. Transfer silicone mold to freezer and freeze until hardened, about 20 minutes.

7. Pop fat bombs out of silicone mold and enjoy!

Calories: 139

• Fat: 14.4g

• Carbohydrates: 2.2g (Net Carbs: 1g)

• Protein: 0.7g

BURGER FAT BOMBS

1 lb ground beef

½ tsp garlic powdered

salt

fresh ground black peppercorns

2 tbsp cold butter, cut into 20 pieces

8 oz block cheddar cut into 20 pieces

preheat oven to 375

grease mini muffin tin? With cooking spray.

Mix beef with garlic powder, salt and peppercorns

press 1 tbsp of beef into the bottom of each muffin cup

place a piece of butter, then press 1 tbsp of beef over butter

Place cheese on top of meet in each cup and press the remaining beef over the cheese to covering

bake about 15 minutes

Ingredients

• 1½ cups pecans or nut of choice

• ½ cup shredded coconut

• ¼ cup coconut butter I used homemade toasted coconut butter

• 2 tablespoons pecan butter or nut butter of choice

• 2 tablespoons chia seeds

• 2 tablespoons flax meal

• 2 tablespoons hemp seeds

• 1 date optional - skip to keep keto

• 1 teaspoon vanilla bean ghee OR coconut oil use coconut oil to keep vegan

• 1½ teaspoons cinnamon

• ½ teaspoon vanilla bean powder or vanilla extract

• ¼ teaspoon kosher salt

Instructions

1. In the bowl of a food processor, combine all of the ingredients. Pulse for about 1-2 minutes, until the mixture starts to break down. It will first become powdery and will stick together, but still be crumbly.

2. Keep processing until the oils start to release a bit and the mixture sticks together easily - just be careful not to over process or you’ll have nut butter.

3. Use a small cookie scoop (I use this one) or a tablespoon scoop to divide the mixture into equal pieces. Use your hands to roll into balls and place on a plate or baking sheet and place in the fridge to firm up for about 30 minutes.

4. Store in an airtight container zip-top bag in the refrigerator or freezer.

Calories 121 Calories from Fat 108

% Daily Value*

Total Fat 12g 18%

Total Carbohydrates 3.8g 1%

Dietary Fiber 2.9g 12%

Sugars 0.8g

Protein 2g 4%

* Percent Daily Values are based on a 2000

Blueberry Cream Pie Fat Bombs

Ingredients

• 4 oz soft goat cheese

• 1/2 cup fresh blueberries

• 1 cup almond flour

• 1 tsp vanilla extract

• 1/2 cup pecans

• 1/2 tsp stevia

• 1/4 cup unsweetened shredded coconut to roll fat bombs in

Instructions

1. Process all ingredients in a food processor until well combined.

2. Roll into 30 small fat bombs.

3. Pour coconut flakes into a small bowl and lightly roll each fat bomb in the shredded coconut.

Calories 48 Calories from Fat 36

Total Fat 4g

Saturated Fat 1g 5%

Cholesterol 1mg 0%

Sodium 14mg 1%

Potassium 12mg 0%

Total Carbohydrates 1g

Protein 1g 2%

Vitamin A 0.8%

Vitamin C 0.3%

Calcium 1.4%

Iron 1.6%

* Percent Daily Values are based on a 2000 calorie

EASIEST FAT BOMB:

SUGARFREE JELLO PUDDING – MAKE WITH WHIPPING CREAM

Ingredients

• 1 Sugar Free Jello Instant Pudding

• 3 cup Heavy Cream

Instructions

1. Simply substitute heavy cream for the amount of milk that the pudding normally calls for and mix as usual.

Fat 258 carbs 20 protein 7

PB and Chocolate Fat Bomb

Ingredients

• 2 tablespoons coconut oil

• 2 tablespoons cocoa powder unsweetened

• 1/2 cup natural peanut butter

• 1/4 cup chia seeds

• 1 teaspoon vanilla essence

• 2 tablespoons xylitol (or your preferred sweetener

• 1/3 cup unsweetened shredded coconut

Instructions

1. Melt Coconut Oil

2. Put all ingredients "except melted coconut oil and shredded coconut" into a bowl and mix well.

3. Add melted coconut oil and mix until combined. Place the mixture in the fridge for 30 minutes to allow the chia seeds to soak up the excess liquid and the coconut oil to set.

4. Spread shredded coconut out onto a flat dinner plate or tray.

5. Take one heaped tablespoon of the mix and roll it into a ball in the palm of your hand.

6. Roll the fat bomb around in the shredded coconut until coated and place on a tray lined with baking paper.

7. When all of the mix has been rolled into fat bombs, place the tray in the refrigerator for 1 hour, or until the balls have firmed up.

8. When the fat bombs are firm they're ready to eat. Keep them in the fridge (particularly if you live in hot climates), they will keep for a week.

Calories 86 Calories from Fat 63

% Daily Value*

Total Fat 7g 11%

Saturated Fat 3g 15%

Cholesterol 0mg 0%

Sodium 20mg 1%

Potassium 84mg 2%

Total Carbohydrates 3g 1%

Dietary Fiber 2g 8%

Sugars 0g

Protein 2g

Caramel Apple Pie Fat Bomb Recipe

Ingredients:

• 2 medium organic green apples, cored and sliced (if you would like to peel them its up to you, I don’t)

• 2 Tbsp coconut oil — where to find

• 1 tsp cinnamon

• 1 can (5.4oz) coconut cream — where to find

• 1/2 cup coconut butter — where to find

• 20 drops english toffee stevia — where to find

• pinch sea salt

In a skillet, saute the apples in the coconut oils until soft

Add the cinnamon and stir to coat

In a high-powered blender, combine the rest of the ingredients and blend on high until liquefied

Pour into silicon molds (go ahead, give it a taste! The “batter” is so tasty!)

Place into the freezer until firm

Pop out of molds and store in a plastic bag in the fridge

Try not to eat them all in one day!

Apples (2) fat .3, carbs 44 prot. .5

coco oil fat 26

coconut cream fat 26 carb 80 g prot 2g

coconut butter fat 165 carb 20 prot. 18

fat = 134, carb 134, prot 21

per piece -

Cinnamon bun fat bomb bars

Ingredients

• 1/2 cup creamed coconut, cut into chunks

• 1/8 tsp ground cinnamon

• First Icing:

• 1 tbsp extra virgin coconut oil (not melted)

• 1 tbsp almond butter (or double the coconut oil. Bars in the picture have the coconut oil icing but I prefer the almond butter mixed with coconut oil icing)

• Second Icing:

• 1 tbsp extra virgin coconut oil or almond butter*I prefer almond butter

• 1/2 tsp ground cinnamon

How to Make Cinnamon Bun Fat Bomb Bars

1. Line a dish or a mini loaf pan, muffin pan etc with appropriate liners (i.e. muffin liners).

2. In a bowl, using your hands, mix the coconut cream and cinnamon. Pat into the dish. Fills 2 mini loaf sections.

3. First Icing: In another bowl using a whisk, whisk together the coconut oil and almond butter. Spread this over the creamed coconut. Place the bars in the freezer for about 5 minutes or more.

4. Second Icing: Using a whisk, mix the icing together in a bowl. Drizzle the icing over the bars and either freeze again or consume.

5. I use a knife to cut my bar into tiny chunks.

Enchiladas Suisse 10 servings – each 375 cal 28 gr fat 21 prot 6.7 net carbs

Deviled eggs

Ingredients

How To Make Deviled Eggs

Instructions

BREAD (keto connect)

Ingredients

Instructions

Notes

Nutrition

Keto Noodles Recipe Ingredients (Keto Kale Noodles)

Keto Noodles Recipe Instructions (Keto Kale Noodles)

• 2 eggs

• 1/2 cup almond flour

• 1/4 cup keto-friendly protein powder

• 2 TB coconut flour

• 1/4 cup Swerve

• 1/4 tsp salt

• 2 oz cream cheese, softened

• 2 tsp baking powder

• 1 tsp vanilla

• 1/2 cup unsweetened coconut or almond milk

• Glaze

• 1/4 cup grassfed butter

• 1/4 cup Swerve

• 1/2 cup heavy whipping cream

• 1 tsp vanilla

1. Pre-heat oven to 350 degrees.

2. Melt butter in sauce pan and add in Swerve. Stir until Swerve is completely melted and then add heavy whipping cream and vanilla. Stir over medium heat for about 5 minutes.

3. Remove glaze from heat.

4. Separate two eggs and discard yolks. Whip egg whites to stiff peaks and set aside.

5. Mix together dry ingredients and softened cream cheese.

6. Add wet ingredients and stir until well mixed.

7. Gently fold egg whites into mixture. Stir until color is consistent.

8. Spray donut pan with coconut spray and fill approximately 2/3 of the way.

9. Bake in oven for 14-16 minutes or until lightly browned. Allow donuts to cool in pan for 5 minutes then move to a baking rack to cool completely.

10. Allow glaze to completely cool and thicken before dipping donuts in glaze. You may also glaze very lightly and/or allow donuts to sit out to avoid being wet.

Donuts

Cinnamon Coating

Instructions

Recipe Notes

Nutrition Information Per Serving

Nutrition Information Per Serving

Ingredients

Instructions

Recipe Notes

1. Directions:

Instructions

Low Carb Cheese Straws

Ingredients

Instructions

Shrimp Canope’s

Ingredients

Directions

Jalepeno Cheesy Fat bombs

Instructions

AIRFRY buffola sauce wings

Wings:

Buffalo Sauce:

Instructions

Wings:

Sauce:

PECAN FUDGE FAT BOMB

Ingredients

BRAIN BOOSTING CHOCOLATE COCONUT FAT BOMB

INGREDIENTS

ZESTY MICROGREENS FAT BOMB

Ingredients

Instructions

Ingredients

Instructions

Ingredients

Instructions

Ingredients

Instructions

Caramel Apple Pie Fat Bomb Recipe

Ingredients:

How to Make Cinnamon Bun Fat Bomb Bars