• 1 tablespoon olive oil or avocado oil
  • 6 cups cauliflower rice
  • 3 cups packed chopped kale or (kale/cabbage mix)
  • ½ cup coconut milk
  • ¼ cup coconut aminos or 2Tbs soy sauce
  • 1 teaspoon fish saucethai-curry-cauliflower-rice-and-chicken-sausage-bake.jpg
  • 1 tablespoon lime juice
  • 1 tablespoon arrowroot powder
  • 1 tablespoon curry powder
  • 1 teaspoon garlic powder
  • 1 teaspoon ground ginger
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • 3 chicken or turkey sausages, sliced


  • Preheat oven to 375F/ 190C
  • Place a large skillet over medium heat and add olive oil to the pan.  Add cauliflower rice to the pan and stir to coat then cover and let cook, stirring occasionally for about 5 minutes until it starts to get tender.
  • Pour that cauliflower rice into an 8×8 baking dish.  Add kale and toss to combine.
  • In a separate small bowl combine coconut milk, coconut aminos, fish sauce, lime juice, arrowroot powder, curry powder, garlic powder, ground ginger, salt and pepper and whisk to combine.
  • Pour liquid over the cauliflower rice and stir to combine.
  • Place chicken sausage slices on the top and push them into the bake a bit.
  • Cover with foil and bake for 20 minutes then remove it and cook for another 10 minutes!

Southern Bacon Fried Cabbage & Brussel Sprouts



  • 6 slices bacon, chopped
  • 1/2 large onion, chopped
  • 2 cloves garlic, minced
  • 1 large head cabbage, cored 
  • Two handfuls of Brussel sprouts sliced in half
  • 1 (8 ounces) package sliced fresh mushrooms chopped
  • 2 tsp. seasoned salt
  • 1/2 tsp. ground black pepper
  • 1/2 tsp. onion powder
  • 1/2 tsp. garlic powder


  1. Cook the bacon in a black iron skillet over medium-high heat until crisp. Remove the bacon to a paper towel-lined plate. Reserve 1 tbsp. of the bacon grease and discard the rest.
  2. In the same skillet, return the 1 tbsp. bacon grease. Over medium-high heat, cook the onion until it is soft, about 4 minutes. Add the garlic and continue to cook for an additional 1 minute.
  3. Stir in the cabbage and mushrooms continue to cook and stir for 4-5 minutes.
  4. Add the seasoned salt, pepper, onion powder and garlic powder. Mix well.
  5. Reduce heat to low, cover, and allow to simmer, stirring occasionally, for about 30 minutes.
  6. Just before serving, mix the bacon into the cooked cabbage. Serve immediately.


Fish-Roasted-in-Lemon-Tahini-Sauce-1-768x1152.jpgTHIS SOUNDS SO GOOD

Total time: 1 hour, Serves: 4

  • 2 large lemons
  • 1 pound white fish fillet
  • Salt, to taste
  • ½ cup Tahini
  • ½ cup water
  • 1 tbsp olive oil
  • 1 large onion, halved and sliced thin
  • Chopped parsley or cilantro, for garnish


  1. Preheat the oven to 425 degrees.
  2. Juice 1 of the lemons and slice the other thin.
  3. Lightly oil a baking dish and place the lemon slices in the bottom of the baking dish. Rub the fish with salt and place in the center of the dish on top of just a few lemon slices, leaving some lemon slices uncovered. Roast in the oven for 20 minutes.
  4. Meanwhile, in a bowl, whisk the lemon juice with tahini and water until smooth and light in color. Set aside.
  5. Heat the olive oil in a wide skillet and cook the onions over medium heat until very tender and just beginning to brown, about 10 minutes. Add the onions to the tahini sauce.
  6. Remove the fish from the oven and pour the tahini onion sauce over it. Return to the oven and roast for another 30 minutes, or until the sauce is thick and the lemon slices are well browned.
  7. Discard the lemon slices under the fish, as they will be bitter. Eat warm or at room temperature, with chopped parsley or cilantro.


Total time: 2o minutes, Serves: 4

  • 1 Tbsp coconut oil
  • 1 onion, diced
  • 1 clove garlic, minced
  • 1 Tbsp grated ginger
  • 1 pound collard greens, stems removed, cut into ribbons
  • ¾ cup coconut milk
  • ½ cup vegetable broth, plus more as needed
  • 1 Tbsp lime juice
  • 2 Tbsp unnamed.jpgtahini, plus more to taste
  • Salt, to taste
  • Dash red chile flakes, plus more to taste
  1. Melt the coconut oil over medium-high heat in a large wok or skillet. Add the onion and sauté for 5 minutes, or until it’s clear and soft. Add the garlic and ginger, stirring frequently for another minute.
  2. Add the collard greens to the pan. Stir for a minute or two, until the collards are just wilting.
  3. Add the coconut milk, vegetable broth, and lime juice. When the mixture is simmering, reduce the heat to low. Drizzle Soom Tahini, season with salt and red chile flakes.
  4. Cook for 15 minutes, or until the greens are totally tender. If the simmering liquid starts to dry up, add a few splashes of vegetable broth as you go along.
  5. Season the greens to taste with extra lime juice, if desired, as well as extra salt, red chile flakes, or lime zest.
  6. Serve.

Keto Fish Fingers with Chimichurri Mayo

Makes 2 Servings


  • 250 g white fish such as cod, cut into slices (8.8 oz)keto-baked-fish-fingers-chimichurri-mayo-5.jpg
  • 1 large egg, lightly beaten
  • 1/3 cup almond flour (33 g/ 1.2 oz)
  • 1/2 tsp sea salt
  • 1/2 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp paprika
  • 1/4 cup paleo mayonnaise (55 g/ 1.9 oz) you can make your own
  • 1/2 tbsp chimichurri (23 g/ 0.8 oz)
Homemade chimichurri sauce:
  • 1 large bunch fresh parsley (60 g/2.1 oz)
  • 1/4 cup fresh oregano (15 g/0.5 oz)
  • 4 cloves garlic, chopped
  • 1 small red chile pepper, seeds removed
  • 2 tbsp apple cider vinegar or fresh lime juice (30 ml)
  • 1/2 cup extra-virgin olive oil (120 ml/ 4 fl oz)
  • 1/2 tsp salt
  • 1/4 tsp black pepper



  1. Preheat oven to 210 °C/ 410 °F. Beat egg in a small, shallow bowl. To create the “breading”, mix dry ingredients in another shallow bowl or plate.
  2. Cut fish fillets into “fingers” about an inch (2.5 cm) wide.
  3. Line and grease a baking tray. Place the fish in the egg, coating all sides, and then transfer to the almond meal mix, and toss to cover. Shake off excess breading.
  4. Place on the tray, and continue with remaining fish. Bake 6-8 minutes and then turn, and bake another 5 minutes, or until golden brown.
  5. To make the chimichurri, place all the ingredients in a blender and process until smooth.
  6. To make the chimichurri mayo, combine mayo and chimichurri together in a small bowl. The leftover chimichurri can be refrigerated in an airtight container for up to 1 week.

Curried Cauliflower Rice Kale Soup



  • 5-6 cups of cauliflower florets (about 3-4 cups when “riced’). See notes.
  • 2- 3 tbsp curry powder or curry seasoning (turmeric should is usually included in the curry seasoning/powder)
  • 1 tsp garlic powder
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1/4 tsp sea salt
  • 2-3 tbsp olive oil for roasting
  • 3/4 cup red onion chopped
  • 1 tsp minced garlic
  • 2 tsp olive oil or avocado oil
  • 8 kale leaves with stems removed and chopped
  • 2 cups (5oz) chopped carrots
  • 4 cups broth (vegetable or chicken if not vegan)
  • 1 cup almond milk or coconut milk (the drinking kind works best and is smoother).
  • 1/2 tsp red pepper or chili flakes (use less if you don’t want as spicy)
  • 1/2 tsp black pepper
  • salt to taste after cooked.


  1. preheat oven to 400F.
  2. In a small bowl, toss your cauliflower florets with the curry powder, garlic powder, cumin, paprika, salt, and 3 tbsp oil.
  3. Spread the cauliflower florets on a baking dish or roasting pan. Place in oven and roast for 20 -22 minutes until tender but not overcooked. slightly under cooked.
  4. Remove and set aside.
  5. While the cauliflower is cooling, prep the rest of your veggies but chopping them up on cutting board.
  6. Next place cauliflower florets in a Food Processor or blender and pulse a few times until the cauliflower is chopped or “riced.” See picture in post.
  7. Once all the cauliflower is riced and kale/veggies are chopped, prepare your cooking pot.
  8. Place onion, 2 tsp oil, and minced garlic in large stock pot. Sautee for 5 minutes until fragant.
  9. Next add in your broth, milk, veggies, cauliflower “rice,” and the red chili pepper and black pepper.
  10. Bring to a quick boil (make sure milk does get too hot), then simmer for another 20 minutes or so until veggies are all cooked. .
  11. Add dash of sea salt if desired once ready to serve.

Notes on making cauliflower rice -> If you don’t have a food processor, just finely chop the cauliflower. You can also buy pre riced cauliflower and roast it. Be sure not to over process the cauliflower when cooked. You don’t want to make a puree. Just lightly chop.

Low Carb Cinnamon Roll Coffee Cake


Cinnamon Filling:
Cream Cheese Frosting:
  1. Preheat oven to 325F and grease an 8×8 inch baking pan.
  2. For the filling, combine the Swerve and cinnamon in a small bowl and mix well. Set aside.

  3. For the cake, whisk together almond flour, sweetener, protein powder, baking powder, and salt in a medium bo

  4. wl.
  5. Stir in the eggs, melted butter and vanilla extract. Add the almond milk and continue to stir until well combined.

  6. Spread half of the batter in the prepared pan, then sprinkle with about two thirds of the cinnamon filling mixture. Spread the remaining batter over top and smooth with a knife or an offset spatula.

  7. Bake 35 minutes, or until top is golden brown and a tester inserted in the center comes out with a few crumbs attached.
  8. Brush with melted butter and sprinkle with remaining cinnamon filling mixture. Let cool in pan.
  9. For the frosting, beat cream cheese, powdered erythritol, cream and vanilla extract together in a small bowl until smooth. Pipe or drizzle over cooled cake.Screen Shot 2018-06-18 at 4.20.32 PM

Broccoli Succhini Cheese Soup with Sausage


  • 1 tablespoon vegetable oil
  • 1/2 small onion, diced
  • 1 zucchini, in chunks
  • 1 large head of broccoli, in florets (you can also peel and cube the stem)
  • 3 cups (750 ml) water
  • 1  chicken broth cube
  • 1 clove garlic
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried oregano
  • salt and pepper to taste
  • 2 cups cheddar cheese
  • Sausage
  • 1/3 cup cream or yogurt (optional)



In a soup pot, sauté the onion and zucchini in the oil until the onion starts to brown.

Add the broccoli, water, and flavorings. Bring the soup to a boil and cook for 10 minutes until the vegetables are soft.

Take the pot off the heat and puree the soup with an immersion blender or regular.

Add the grated cheddar cheese gradually, stirring constantly, and continue to stir until melted. Using a stick blender, blend until smooth.blender.

Taste the soup and add salt and pepper if you want. Divide the soup over 3 to 4 bowls and top with sausage or optional cream or yogurt.


20 minute meal packed with cajun flavor with shrimp, sausage, and summer veggies. This makes a great low carb meal and is also great for meal prep!0C4A9290.jpg
  • 1 pound large shrimp, peeled and deveined
  • 14 ounce pork or chicken sausage, sliced
  • 2 medium sized zucchini, sliced
  • 2 medium sized yellow squash, sliced
  • ½ bunch asparagus, sliced into thirds
  • 2 red bell pepper, chopped into chunks
  • Salt and Pepper
  • 2 Tablespoons olive oil
  • 2 Tablespoons Cajun Seasoning
  1. In a large bowl add the shrimp, sausage, zucchini, yellow squash, asparagus, bell pepper and salt and pepper. Add olive oil and cajun seasoning and toss until coated.
  2. Add to a large skillet and turn to medium high. Cook for about 5-7 minutes until the shrimp is pink and the vegetables are tender.
  3. Garnish with fresh parsley if desired and serve immediately.

Keto Strawberry Rhubarb Crumble

  1. 1 cup finely diced walnuts
  2. 1/2 cup coconut flour
  3. 1/4 cup flaxseed meal
  4. 1/4 cup  Steviva Blend (or your favorite stevia/erythritol baking blend)
  5. 1/4 tsp sea salt
  6. 6 tbsp melted butter, unsalted (Still need to try it with coconut oil)Screen-Shot-2017-05-02-at-2.19.21-PM-1024x762.png
For the filling
  1. 1/2 tsp xanthan gum
  2. 1 cup finely diced strawberries
  3. 1 cup finely diced rhubarb (about 2 stalks)
  4. 1 tbsp lemon juice
  5. 1 tsp Steviva Blend (or your favorite stevia/erythritol baking blend)
  1. Preheat oven to 350 F/ 176C
  2. In a bowl, combine filling ingredients. Xanthan gum should be lightly sprinkled while mixing so that it’s evenly spread and doesn’t clump. Set bowl aside.
  3. In another bowl, combine walnuts, coconut flour, flaxseed meal, 1/4 cup sweetener, sea salt and toss together so it mixes evenly.
  4. Add butter and combine until the whole mix is crumbly.
  5. Set 1/2 cup of the crumble aside and the final another 1 tsp sweetener to it.
  6. Grease a 9″ glass pie dish with butter, then press down the bowl of crumble. Use your hands to press it flat into the bottom.
  7. Pour the fruit mixture over the crust and spread evenly.
  8. Finally, sprinkle the remaining 1/2 cup of crumble over the pie.
  9. Bake for about 20 minutes covered with tinfoil, then a final 10-20 minutes until crumble is browned (this will prevent burning the crumble because this dish needs a little time to cook).
  10. Once finished, let cool completely in the refrigerator (at least a few hours to set so it can be sliced and held like a pie), then serve.
  11. Enjoy!
Macros per slice (not sure I’m going to manage just 1 slice)
  1. 3.5 Net Carbs
  2. 230 Calories
  3. 20.6g Fat
  4. 8.7g Carbohydrates
  5. 5.2g Fiber
  6. 4.2g Protein