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



  • BLT-Salmon-Salad-with-Creamy-Avocado-Dressing-web-3.jpg1 bunch of spinach
  • 5 strips of bacon, cooked then roughly chopped
  • 1 cup halved cherry tomatoes
  • 1 yellow pepper, julienned
  • 1/3 cup thinly sliced red onion


  • 1lb. salmon, skin removed
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon chipotle chili powder
  • 1/8 teaspoon ground black pepper
  • 1 tablespoon grape seed oil or oil of choice


  • 2 avocados
  • 1 garlic clove
  • 1/4 cup fresh cilantro
  • 1/4 teaspoon cumin
  • 1/8 teaspoon red pepper flakes
  • 1 1/2 tablespoon lime juice
  • 1 tablespoon olive oil
  • salt to taste


  1. To a small food processor add: avocado, garlic clove, fresh cilantro, cumin, red pepper flakes, lime juice, olive oil, salt and pepper. Blend until the mixture is creamy and smooth. (the dressing is a little thicker, just make sure it’s not lumpy) Set aside.
  2. To a small bowl add garlic powder, smoked paprika, sea salt, chipotle chili powder and ground black pepper. Give it a quick stir. Then season both sides of the salmon with the spice rub.
  3. Heat a large skillet to medium high heat. Make sure it is hot. Add grape seed oil to the pan then add salmon to the pan. Cook each side for 3-5 minutes (depending on thickness, so you get a nice sear on both sides.) Remove from heat and let sit.
  4. To a large bowl, add spinach (see notes) halved tomatoes, yellow pepper, red onion and crispy bacon. Top with blackened salmon.
  5. Serve with creamy avocado dressing.



Chicken Madeira


  • 1 lb Chicken Breasts (2 large) , halved lengthwise and pounded to an even 1/4″ thickness
  • 1 lb asparagus blanched*
  • 3/4 tsp sea salt, divided and black pepper to taste
  • 3 Tbsp Unsalted Butter divided
  • 2 Tbsp Olive Oil dividedChicken-Madeira-Recipe-1.jpg
  • 16 oz button mushrooms thickly sliced
  • 1 small or 1/2 medium yellow onion finely diced
  • 2 large garlic cloves minced
  • 2 Tbsp fresh parsley finely chopped, plus to garnish
  • 1 1/2 cups White Wine*
  • 1 1/2 cups low sodium beef stock or broth
  • 1/2 cup kwark
  • 1 cup shredded cheese



  1. To blanch asparagus: Remove fibrous stems from asparagus by snapping them off. Fill a medium pot with 6 cups water, bring to a boil and add 1 Tbsp salt. Add asparagus and boil uncovered until crisp tender and bright green (2-3 minutes then remove from hot water and set aside).
  2. Place a large heavy (oven-safe) pan over medium/high heat and melt in 2 Tbsp butter and 1 Tbsp oil. Add sliced mushrooms and cook 5 min until soft. Stir in diced onion and cook 3 min. Add minced garlic cloves then season with 1/4 tsp salt and 1/4 tsp black pepper and 2 Tbsp parsley. Cook another 2 min then remove mixture to a plate and wipe skillet clean with wet paper towel.
  3. Slice chicken breasts in half lengthwise and pound each cutlet between plastic wrap until no more than 1/4″ thick. Season chicken all over with 1/2 tsp salt and 1/4 tsp black pepper. Place same pan over medium/high heat and add 1 Tbsp butter and 1 Tbsp oil. When butter is finished foaming, add chicken breasts and sauté 3 to 4 min per side or until golden and cooked through. Remove chicken from pan to the same plate with mushrooms.

  4. In the same pan, add 1 1/2 cups Madeira and boil until reduced by half (5 minutes vigorous boiling), scraping the bottom of the pan to deglaze. Add 1 1/2 cups beef broth and boil until 2/3 cup liquid remains or about 1/4 of it’s original volume (10 min). Reduce heat to medium, add 1/2 cup cream and simmer until sauce thickens (2 min). Season with salt and pepper to taste.
  5. Return chicken to the pan, turning it to coat in the sauce. Top with mushrooms, asparagus and sprinkle with 1 cup of mozzarella cheese over the top. Broil 3-4 minutes or until cheese is melted. Remove from oven, garnish with fresh parsley.

Flaxseed Cinnamon Muffins

Flourless grain-free, sugar-free, low carb muffins made with just flaxseed.
  • 2 cups roughly ground flaxseed
  • ¼ cup birch-sourced xyltiol or 20-30 drops alcohol-free stevia
  • 1 tablespoon gluten-free baking powder
  • 2 tablespoons ground cinnamon
  • ½ teaspoon Himalayan rock salt
  • 5 large eggs
  • ½ cup water, room temperature
  • ⅓ cup melted coconut oil
  • 2 teaspoons pure vanilla extract
  1. Preheat oven to 350F and line a 12-count muffin pan with non-bleached paper liners. Set aside.
  2. Combine flax seed with sweetener, baking powder, cinnamon and salt in a large bowl. Whisk to combine fully and set aside.
  3. Add eggs, water, oil and vanilla extract to the jug of your high-powered blender. Blend on high for 30 seconds, until foamy.
  4. Transfer liquid mixture to the bowl with the flaxseed mixture. Stir with a spatula, just until incorporated. The mixture will be very fluffy. Once incorporated, allow to sit for 3 minutes.
  5. Spoon mixture into prepared muffin pan, each cavity should be filled about 90% of the way up. The muffins will expand while baking so don’t fill to the very tops.
  6. Bake muffins for 13-15 minutes, or until a toothpick inserted comes out clean. Remove from the oven and remove muffins from the cavities immediately and place on a cooling rack.
  7. Muffins can be toasted or frozen. Keeps in the fridge for 3-4 days or in the freezer for up to 3 months.

keto asian beef salad



  • 1 tablespoon olive oilDD-410-asianbeefsalad2.jpg
  • 1 tablespoon fish sauce
  • 1 tablespoon grated fresh ginger
  • 1 teaspoon chili flakes
  • 23 lb ribeye steaks

Sesame Mayonnaise

  • 1 egg yolk, at room temperature
  • 1 teaspoon Dijon mustard (check sugar)
  • ½ cup avocado oil or light olive oil
  • 1 tablespoon sesame oil
  • ½ tablespoon lime juice
  • salt and pepper


  • 2 scallions
  • 3 oz. cherry tomatoes
  • 2 oz. cucumber
  • 3 oz. lettuce
  • ½ red onion
  • fresh cilantro
  • 1 tablespoon sesame seeds


  1. Make the sesame mayonnaise by mixing egg yolk and mustard in a bowl.
  2. Add avocado oil in a very slow stream while whisking continuously. You can do this by hand or using a hand mixer or immersion blender. Add sesame oil, lime juice and spices towards the end, once the mayonnaise has emulsified. Reserve.
  3. Mix all ingredients for the beef marinade and pour into a plastic bag. Add the beef and marinate for 15 minutes or more at room temperature.
  4. Chop all vegetables for the salad, except the scallions, into bite-sized pieces. Divide between two plates.
  5. Heat a medium frying pan over medium heat. Add sesame seeds to the dry pan, and toast them for a couple of minutes, or until they’re lightly browned and fragrant. Set aside.
  6. Pat the meat dry on both sides with paper towels. Fry for a minute or two on each side on high heat, or until cooked to medium. (In this dish, the beef is best served at medium, but you can make it well done if you prefer.)
  7. Fry the scallions for a minute in the same pan.
  8. Slice the meat, across the grain, into thin slices. Place beef and scallions on top of the vegetables. Serve with roasted sesame seeds and sesame mayonnaise.

Chinese Cabbage Salad

  • Ingredients

    • 1/4 head Chinese cabbage finely sliced
    • 4 stalks spring onion sliced on the diagonal
    • 1 large red chili finely chopped
    • 1/2 cucumber diced
    • 1/2 cup bean sprouts (togue in Amsterdam)
    • 1 avocado diced
    • 23 lb ribeye steaks


    • 3 tablespoons rice wine vinegar or red wine vinegar
    • 1/2 lime juiced, or 2 tablespoons of lime juice
    • 1/2 teaspoon garlic paste
    • 1/2 teaspoon ginger paste
    • 2 tablespoons sesame oil
    • 2 tablespoons sesame seeds lightly toasted
    • 4 tablespoons soy sauce
    • 4 drops liquid sweetener (optional)
    • 4 tablespoons olive oil
    • 1 teaspoon corianderKeto Chinese Cabbage Salad



  1. Combine dressing ingredients and whisk with a fork. Pour enough to cover beef into a plastic bag. Add the beef and marinate for 15 minutes or more at room temperature.
  2. Prepare all salad ingredients as detailed above, and toss to combine in a large serving bowl.
  3. Pat the meat dry on both sides with paper towels. Fry for a minute or two on each side on high heat, or until cooked to medium. (In this dish, the beef is best served at medium, but you can make it well done if you prefer.)
  4. Toss the remaining dressing on the salad in serving bowl
  5. Slice the meat, across the grain, into thin slices. Place beef and scallions on top of the vegetables.

Slow Cooker, Low Carb Gumbo

Prep time:  
Cook time:  
 Serves: 8 SERVINGS


  • 3 lbs Chicken Thighs, boneless and skinless (I used the ones from my ButcherBox)
  • 1 lb frozen Shrimp, deveined, no tails
  • 1 lb Sausage, cut into rounds
  • 1 Bell Pepper, diced
  • 1 Onion, Diced
  • 2 Celery Stalks, diced
  • 4 T Garlic in Olive Oil
  • 6 ounces Tomato Paste
  • 15 ounces Diced Tomatoes
  • 1 T Cajun Seasoning
  • 1/2 tsp each: Cayenne, Thyme, Oregano, Pepper
  • 1/2 tsp Xanthan Gum



  1. Add all the ingredients except the shrimp in your slow cooker. Stir and mix well.
  2. Cook on high for 3-4 hours or low for 7-8 hours.
  3. Add the shrimp 20 minutes before serving.
  4. Keep warm and enjoy!




For the puree:

  • 1 head of cauliflower
  • 2 Tbsp heavy creamchipotlecauli2small.jpg
  • 1 Tbsp butter
  • 1/4 cup sharp cheddar cheese, shredded
  • 1 Tbsp (or more) chopped chipotles in adobo sauce (canned)
  • 1/4 tsp garlic powder
  • salt and pepper to taste

For the casserole:

  • 1/2 cup salsa verde
  • 1/2 cup sour cream
  • 1/2 cup chopped raw tomatoes
  • 4 chicken cooked breast- shredded
  • 1/4 cup chopped pickled jalapenos (optional)
  • 1 cup sharp cheddar cheese, shredded


For the puree:

  1. Clean and trim the cauliflower, breaking it into medium sized pieces. Place in a microwave safe bowl with 2 Tbsp of cream and 1 Tbsp of butter. Microwave, uncovered, on high for 10 minutes. Stir to coat cauliflower with cream/butter mixture. Microwave for another six – eight minutes on high (or until cauliflower is tender). Remove from the microwave and put into a high speed blender or food processor along with the cheese, chipotles, and garlic powder. Puree until smooth. Season with salt and pepper to taste.


For the casserole:

  1. Spread the puree in an 8 x 8 casserole dish. Spread on the sour cream, then the salsa verde. Sprinkle the chopped tomatoes and jalapenos on top. Cover with the shredded cheese.
  2. Bake in the oven for 30 – 40 minutes at 375 degrees (F), or until the cheese is golden brown and bubbling. Cool for 5 minutes before serving.

Keto Chicken Enchilada Soup

Ingredients (makes 4 servings)

  • 1 tbsp extra virgin olive oil
  • InstantPotChickenEnchiladaSoup-5.jpg1/2 large yellow onion, diced
  • 3 cloves garlic, minced
  • 1 large red bell pepper, diced
  • 1 large jalapeño, minced
  • 240 ml sugar-free tomato sauce (8 fl oz)
  • 1 tbsp chili powder
  • 1 tbsp chipotle powder
  • 2 tsp ground cumin
  • 1 tsp garlic powder
  • 1 tsp white wine vinegar
  • 1 tsp sea salt
  • ½ tsp oregano
  • 3 cups chicken broth
  • 1 lb chicken breasts (450 g)
Optional toppings:
  • diced avocado
  • Tortilla strips (for the non keto)
  • sour cream
  • minced cilantro



  1.  In a large pot- saute the onion, garlic, bell pepper, and jalapeño pepper in olive oil. Cook 3-4 minutes until soft.
  2.  In a small bowl, mix together the tomato sauce, vinegar, chipotle chili, and spices. Pour into the pot.
  3. Add in the broth and chicken and give it a stir. Put the lid on and cook on medium/ low for 20 minutes- stirring occasionally. Don’t let it boil.
  4.  Remove the chicken and shred, add it back to the pot and give it a stir.
  5.  To serve, top with desired toppings.

Portobello Mushroom Pizzas

Yup yup yup yup yup!!!



  • 4 large portobello mushrooms, stems removed
  • 2 teaspoons olive oil
  • 2 teaspoons minced garlic
  • 4 teaspoons Italian seasoning
  • 1 tbs keto friendly pesto
  • 1 cup marinara sauce (check sugar or make your own)
  • 1 1/2 cups shredded mozzarella cheese
  • 1/2 cup cooked sausage
  • Mini pepperonis or chorizo
  • Any other keto friendly toppings- spinach, basil, peppers, sundried tomatoes, prosciutto.. you get the idea



1) Preheat oven to broil and line a baking sheet with parchment paper.

2) In a small bowl mix together olive oil, garlic and Italian seasoning. Brush the bottoms of the portobello mushrooms with mixture.

3) Place mushrooms, bottom side down, on baking sheet. Brush top of mushroom with pesto.

4) Build pizzas by evenly dividing marinara sauce, mozzarella cheese, sausage and mini pepperonis between mushrooms- add all other toppings.

5) Broil for about 8 minutes, or until cheese is melted and lightly browned.

Remove from oven, serve and enjoy!