Keto Seeded Bread

  • 1/2 Cup ButterBreadTop2.jpg
  • 2 Tablespoons Coconut Oil
  • 7 Eggs
  • 1/4 Cup Sunflower Seeds
  • 2 Tablespoons Chia Seeds
  • 3 Tablespoonds Sesame Seeds
  • 1 Teaspoon baking powder
  • 2 Cups Almond Flour
  • 1/2 Teaspoon Xanthium gum
  • 1/2 Teaspoon Salt


  1. Preheat oven to 350F (160C)
  2. Put the eggs into a bowl and beat for 1 – 2 mins on high, Add the Xanthum gum and continue beating.
  3. Add coconut oil and melted butter to eggs, continue beating.
  4. Add remaining ingredients except for sesame seeds. Will become quite thick
  5. Scrape into a loaf pan lined with baking paper. Place sesame seeds on top
  6. Bake for 40 minutes. (Remove once a skewer comes out of the middle clean).
  7. Serving is 2 Slices.
Nutrition Per Serving (Two Slices)
Calories 405kcal
Net Carbs 4g
Fats 37g
Protein 14g

Meatloaf for Mi Amor

We still can’t find turkey meat and Elliot’s never had meatloaf so here is an attempt at flavoring up a regular chicken mince loaf. It’s slightly low carb, relatively high in fat, but higher in protein… regardless not an everyday meal but a good one none the less.

You can funk this recipe up too:

Make it Mexican inspired, Italian… meatloaf is just a great base for anything.b58d7a26fe16e5f3692faeb2f892053a.jpg



  • 1 yellow onion, peeled, halved
  • 2 cloves garlic, peeled
  • 1 large stick celery, roughly chopped
  • 1 large carrot, roughly chopped
  • ½ large green pepper, roughly chopped
  • 1 large handful baby spinach
  • 1 teaspoon dried thyme (or 2 teaspoons of fresh)
  • 1 teaspoon smokey paprika
  • ½ cup rolled quinoa (can substitute fresh breadcrumbs also)
  • 1 free-range or organic egg
  • Sea salt and black pepper, to taste
  • 500g chicken mince
  • 8 Rashers of thin streaky bacon



  1. Preheat your oven to 190℃.
  2. In a food processor, chop the onion, garlic, celery, carrot, pepper and spinach finely. Place in a large mixing bowl.
  3. Add the thyme, paprika, rolled quinoa and egg and mix to combine. Add the chicken mince and squeeze together to combine the ingredients well.
  4. Line a 12 x 22cm greased (or lined with aluminum) loaf tin with bacon, overlapping to cover base & sides of tin.
  5. Press the minced mixture in the tin (so it’s firmly packed), gently wrap the bacon around & sides of the mince.


  1. Cover with foil and bake for 40 minutes, then uncover for the last 10 minutes.
  2. Once cooked, drain the delicious juices from the tin into a little jug and invert the loaf onto a tray. Place it under a moderate grill for 5 minutes or so to crisp the bacon.
  3. Slice with a serrated knife and serve with the reserved pan juices.


  • 2 Tablespoons Extra Virgin Olive Oil
  • 1½ lbs. Chicken Breasts, thinly sliced or Chicken Tenderloins
  • 1 teaspoon Garlic Salt
  • ½ teaspoon Pepper
  • 1½ cups Marinara Sauce (check sugar label or better yet make your own!)
  • 1 cup Mozzarella Cheese (check sugar)
  • 3 Tablespoons Parmesan Cheese (check sugar)
  • Small Eggplant sliced in 4-6 large slices length wise
  • Fresh Basil Leaves, torn



  1. Heat large skillet over medium high heat. Add oil and heat for 1 minute. Add chicken and cook on 4-5 minutes per side, until chicken is cooked through. Sprinkle with garlic salt and pepper.
  2. Turn down heat to medium low and add marinara sauce. If the sauce starts to splatter, turn it down to low. Let heat for 5 minutes.
  3. In a separate pan lightly grill eggplant slices in olive oil until soft.
  4. Sprinkle with grated mozzarella cheese or lay fresh mozzarella cheese slices over chicken. Add layer of Eggplant. Add parmesan cheese. Let heat until cheese begins to melt.
  5. Top with fresh basil.

Chicken Enchilada Stuffed Avocados

Ingredients (Serves 4)
  • 5 avocados
  • 1 cup cooked and shredded chicken
  • 1/4 cup salsa verde (check sugar)
  • 2 green onions, sliced
  • 1 tablespoon cilantro, chopped
  • 1/2 cup grilled corn *optional
  • 1 tablespoon lime juice
  • salt to taste
Chicken Enchilada Stuffed Avocado 800 6113.jpgDirections
  1. Mash one avocado and mix in the chicken, salsa verde, green onions, cilantro, corn, lime juice and salt.
  2. Slice the remaining avocados in half and fill with the chicken enchilada mixture.

Option: Top with shredded cheese and throw it them under them broiler to melt!

Option: Serve topped with crumbled cheese like queso fresco or feta!

Garlic Shrimp in Coconut Milk, Tomatoes and Cilantro



  • 1 1/4 lbs peeled and deveined jumbo shrimp (weight after peeled)
  • 1 tsp olive oil
  • 1 green bell pepper, diced
  • 2 scallions, thinly sliced, white and green parts separated
  • 1/2 cup chopped cilantro
  • 2 cloves garlic, minced
  • 1/2 teaspoon kosher salt
  • 1/2 tsp crushed red pepper flakes (or to taste)
  • 1 1/2 diced tomatoes
  • 14 oz can coconut milk (check sugar!)
  • 1/2 lime, squeezed
  • Cauliflower rice to serve over


  1. In a medium pot, heat oil on medium-low heat. Add red peppers and sauté until soft, about 4 minutes.
  2. Add scallion whites, 1/4 cup cilantro, garlic and red pepper flakes, cook 1 minute.
  3. Add tomatoes, coconut milk and 1/4 teaspoon salt, increase heat and bring to a boil, cover and simmer on low about 10 minutes to let the flavors blend and to thicken the sauce.
  4. Add shrimp and cook 5 to 6 minutes, until opaque and cooked through.
  5. Add lime juice.
  6. To serve, divide equally among 4 bowls, about 1 1/4 cups then top with scallions and cilantro.

Yield: 4 servings, Serving Size: 1 -1/2 cups (not including cauliflower rice)



Easy Spicy Crockpot Beef Stew

Ingredients (Serves 6)

  • 1.5lbs Beef Stew meet (may also be called “stew beef”)
  • 2 14.5oz cans chili-ready diced tomatoes (organic) *Check sugar
  • 1 tbsp chili mix – pre-packaged or one you make yourself.
  • 1 cup beef broth
  • 2 tsp hot sauce *Check sugar
  • 1 tbsp worcestershire sauce *Check sugar
  • salt (to taste)


  1. Turn your crockpot on to high.
  2. Add all ingredients and mix.
  3. Cook for 6 hours on high.
  4. After 6 hours, break up meat with a fork and pull apart within the crockpot.
  5. If you think it needs salt, now is the time to add it to your taste (I added only a pinch).
  6. Then, cook for two hours on low and enjoy!
Macros (Alternates in ingredients will change this)
  • Net Carbs: 9g
  • Calories: 222
  • Fat: 7g
  • Carbohydrates 11g
  • Fiber: 2g
  • Protein: 27g
By Amanda C Hughes

Low-Carb Chicken Curry


  • 2 tbsp. Coconut Oil
  • 1.5 inch Ginger
  • 1 medium Green Chilli
  • 2 small Shallots
  • 2 cloves Garlic
  • 2 tsp. Turmeric Powder
  • 1 stalk Lemongrass
  • 1/2 cup Coconut Milk (from the can)
  • 1/2 cup Water
  • 1/2 Large Zucchini diced in medallions
  • 1 head of Bok choy chopped
  • 3 large Chicken breast
  • 1/2 tsp. Salt
  • 1 tbsp. Cilantro, chopped
  • (Cauliflower rice- not included in nutrition count)



  1. Bruise 1 stalk Lemongrass. This will help release the aroma when cooking.
  2. With a pestle and mortar, pound 1.5 inch Ginger, 1 Green Chlli, 2 Shallots and 2 cloves Garlic. Alternatively, you can use a blender.
  3. In a pre-heated pot over medium heat, melt 2 tbsp. Coconut Oil. Once hot, add in the pounded ingredients and saute.
  4. After 3-4 minutes, add in 2 tsp. Turmeric Powder and the smashed Lemongrass and saute once again.
  5. Add in Chicken meat and mix well with the sauteed ingredients.
  6. Once the meat is coated, pour in 1/2 cup each Coconut Milk and Water.
  7. Add in 1/2 tsp. Salt and cover the pot. Let everything cook for about 20 minutes or until desired thickness is reached and chicken is cooked through.
  8. Sprinkle 1 tbsp. chopped Cilantro over the top and serve!

*Optional-Serve with cauliflower rice

This makes a total of 3 servings of Low-Carb Chicken Curry. Each serving comes out to be about 493 Calories, 35g Protein, 5g Net Carbs, and 37.5g Protein.

Summer Shrimp with Zucchini

Instructions (serves 4)

  • 1 tbsp. olive oil, extra-virgin, divided
  • 2 medium-small zucchinis, cut 1/4″ thick
  • 12oz. medium sized shrimp (peeled and deveined, cut tails off if desired)
  • 1 cup cherry tomatoes, cut in half 
  • 1/2 tsp. dried oregano
  • 1/2 tsp. ground black pepper, or to taste
  • 1/2 tsp. salt
  • 2 cloves of garlic, minced
  • 1/4 cup water
  1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
  2. Add zucchini in a single layer; increase heat to high and cook until bottoms are golden, about 2 minutes. Flip zucchini and cook until golden on other side, about 2 minutes more. Remove zucchini to a plate with a slotted spoon.
  3. Heat remaining teaspoon oil in same skillet.
  4. Add shrimp; sauté 1 to 2 minutes. Add tomatoes, oregano, salt and pepper; sauté until shrimp are almost just cooked through, about 1 minute.
  5. Stir in garlic and water; sauté, stirring to loosen bits from bottom of pan, until shrimp are cooked through and tomatoes are softened, about 1 to 2 minutes more.
  6. Return zucchini to skillet; toss and serve.
Shrimp with Zucchini and Tomatoes.png

Cheesy Cauliflower Tots



  • 2 cups cauliflower florets
  • 1 large egg
  • ¼ cup green bell pepper, chopped
  • ½ cup shredded part-skim mozzarella or shredded cheddar cheese
  • ⅛ cup Parmesan cheese, grated
  • ¼ cup Whole Wheat Panko breadcrumbs ( or 4C Gluten-Free Crumbs)
  • 1 tablespoon garlic powder
  • Kosher salt and black pepper to taste (about a dash of each)
  • ¼ cup fresh cilantro, chopped
  • cocout oil



1.Preheat oven to 375° and grease a baking sheet with coconut oil or line with parchment paper. While the oven is heating, steam cauliflower until fork-tender. Once the cauliflower is steamed, pulse in a food processor until coarsely grated, about 5 pulses.

2. Combine all of the ingredients, and stir together in a large mixing bowl. Because the mixture doesn’t expand in the oven, you can form the tots into any shape you like. I chose oval, for a more traditional look, but you could also form into balls, squares, or even hearts for a fun twist. Form the mixture into desired shape, and place tots on the baking sheet one at a time.
3. Bake for 10 minutes, then flip the tots over. Bake for an additional 10 minutes, or until golden brown.


Serves 6 (serving size: 7 tots)CALORIES 86; FAT 3.9g (sat 1.8g, mono 1.1g, poly 0.3g); PROTEIN 6g; CARB 6g; FIBER 1g; CHOL 53mg; IRON 1mg; SODIUM 175mg; CALC 111mg


INGREDIENTS (16 meatballs)

  • 1 lb. ground turkey (if you are lucky enough to find it)
  • 1/4 cup crumbled feta cheese
  • 2 Tbl (.5 oz) sundried tomatoes, chopped
  • 1 Tbl fresh thyme leaves (or 1/2 tsp dried thyme)
  • 1 egg
  • 1/2 tsp garlic powder
  • 1/4 cup almond flour
  • 2 Tbl water
  • olive oil for frying



  1. Combine all of the ingredients (except olive oil) in a medium bowl and mix well. Form 16 one inch meatballs and fry them in olive oil in a large saute pan. Do not crowd the meatballs or they won’t get brown and crisp – you may have to fry them in batches to get the best results. Cook for about 3 – 4 minutes, turn over and cook for an additional 3 – 4 minutes or until golden brown and cooked through. Remove from pan and place on paper towel-lined plate to absorb any extra oil. These can be eaten alone or served with marinara sauce and spaghetti squash for a complete meal.


Approximate nutrition info per meatball: 89 calories, 8g fat, .65g net carbs, 6g protein