SunButter Fudge

SunButter Fudge

Here is the recipe…

1 (8 oz.) package cream cheese, softened

1 C Sunflower Butter

1 C butter, softened (we used Kerry Gold)

1/2 C powdered artificial sweetener (we used 1/4 C of Truvia and some Torani S.F. Salted Caramel Syrup)

1/2 t Vanilla extract

In a microwaveable-safe bowl, heat the cream cheese, nut butter and butter until the butter is melted. Whisk this mixture well. Blend in the artificial sweetener and Vanilla.
Pour the fudge mixture into an 8×8 or 9×9 inch pan, smooth the top, cover and refrigerate until firm.

Slice into one inch squares and store in the refrigerator.

Keep on Ketoing on!!

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Twice Baked Cauliflower Mashers

Twice Baked Cauliflower Mashers

For this I went a little bit of a “non-traditional” route…

I did the Cauliflower as a stir fried Riced Cauliflower first. This will take a lot of that moisture out of the Cauliflower. Once I got the moisture out, my thought was to then go back and add in the things for taste and body.

I started with a whole fresh head of Cauliflower. I saved two thick steaks out of the middle for a blackened recipe tomorrow. I riced the rest in a small food processor. I stir fried it in some Kerry Gold butter, Salt, Pepper and a little Garlic Powder. I also used just a little Rice Vinegar in the stir fry. I used just enough to start muting the heavy fresh Cauliflower notes.

Once I started getting the browned, fried starts – I took it off and put it in a deep mixing bowl. I added about 4 oz softened Cream Cheese, 2-3 oz Mozzarella, some Kerry Gold butter and 2 T (heaping) of Mayo in… I used a stick blender to get this to the right consistency. Keep working it until you get a consistency you like.

I baked it for 20 min @ 350* and broiled it for 2 min at the end. It gave the peaks a nice browning and some texture.

I was shooting for something tasty, with a better texture… more like a twice baked masher should be… not a mushy runny Fauxtato mixture. This was a HUGE WIN.

This is BY FAR my favorite Mashed Cauliflower recipe (for now).

(My own creation – BTW)

Keto wisely my friends!!

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Get your Taco Bell crave on – for 2 bucks!!

Get your Taco Bell crave on – for 2 bucks!!

I ordered 2 salad sides, 2 meat sides (beef), 1 cheese side, 1 Guacamole side and then I changed my mind and asked for a Sour Cream side at the end (she didn’t charge me for that).

For a drink I ordered a water (since I’ve been struggling to get enough water lately).

I put several packets of Mild sauce on there – pretty darned good!!

Total? $2.08

This is just how it worked out for me. I’m sharing this example so you can see what is possible – even when eating out. Fast food or otherwise.  

Keto wisely my friends!!

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Keto Chicken Pot Pie

Keto Chicken Pot Pie

We decided to make a Keto Chicken Pot pie. Since we haven’t found much in the way of good recipes – I decided to “wing it”. I just started going with what I thought would work. Once I was done, I had to go sit down and write it out immediately (for fear I would forget).


Small handful of frozen onions (3-4 T)
1/2 T minced Garlic

2 T Butter
2 full ribs Celery

3 oz canned Mushrooms
1/2 bag of Spinach (add some EVOO)
1 1/2 cooked Chicken breast (from a BBQ)
8 oz Mozzarella
8 oz Cream Cheese
2 C Chicken stock
1 t Xanthan gum

1 batch Fat Head Pizza crust. I added some liquid sweetener (your choice) and some Garlic to the dough. It is Pot Pie – right??


I checked the volume I would need to meet to completely fill my 3 Corningware dishes for the baking process (using water). Lucky too – I had an idea where I had to be for volume in the pan and I still just barely had enough.

First, I sweated off the Onion, Garlic, and Celery in butter to get things started. Once the were headed to the right place, I tossed in the Spinach and Mushrooms (side note – there was some wonderfully darkened, seasoned skin on one of the breasts. I chopped it up finely with scissors and added it with the Spinach) with a little Olive oil so they would cook down nicely. As the Spinach started to wilt I added the Chicken (I had cubed it).

As the ingredients started to gain some heat I added half the Mozzarella (shredded), half the Cream Cheese (thin chunks), 1 C (or half) of the Chicken stock and sprinkled in the Xanthan gum… once this was melted I added what was left and let it come together. I did not let it get to a boil. In fact, once everything was melted, I started working the temp down quite a bit until it was near a very low simmer. It thickened up nicely.

Just perfect.

I put the filling aside and made a normal batch of Fat Head Pizza dough – except as noted above, I added sweetener and Garlic. It’s Pot Pie, not Pizza, right? I split the dough in half so it was easier to work. I put the dough between 2 sheets of parchment I had given a quick shot of cooking spray. I gently turned the “pot” over on the dough, cut out the shape leaving about 1/2” extra around the out side edge. Once I completed one “top pastry”, I set it aside – still on the bottom piece of parchment it was on. I got another piece of parchment, gave it a quick shot of cooking spray and worked the next piece of dough down… and so on.

Once the dough was ready – 3 pieces on individual papers, I went ahead and filled the dishes. It was perfectly portioned. I prepared an eggwash of 1 egg and some light cream (beaten) for the last 8-9 minutes of cooking. I put a bit of this eggwash around the lip of the dish and then turned the dough over and carefully worked it into place. It went very easy. I did the same for the rest. I put just a light dusting of Paprika on and into the oven at 375 F for 18-19 minutes.

I advise keeping a close eye on them. At about the 9-10 minute mark I took them out, put an egg wash on them, turned them around and put them back in for the finale. Mine did not go the full time – I kept a close eye on it at the end.


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Low Carb Hot Dog on a Stick – OH MY!!

Low Carb Hot Dog on a Stick – OH MY!!

It’s the 4th of July and I was thinking about something Low Carb and in keeping with the holiday and our American traditions. What could be more American than a Hot Dog on a Stick??

For this recipe I used Oscar Mayer Bun length Angus Beef Hot Dogs. Reportedly, they are less than >1 net gram of carbs per Dog.

The “bun” a is version of the Fat Head Pizza crust with a few minor adjustments.

Check out my Fat Head Blog post here > .

The adjustments are as follows:

1) I went with a sweet spice profile – which worked out REALLY WELL. I put 2-3 drops of QuickSweet in with the beaten egg and then a couple of drops in the actual dough as I was mixing it at the 1 min mark.

2) I added some Garlic powder, Onion powder and Paprika to the dough mix.

3) When forming the dough (be sure and follow the logic I laid out in the Pizza post), I did it in half batches and formed a long “ribbon” loaf, then worked it into a pretty symmetrical piece. Use two pieces of parchment, a couple of shots of cooking spray – wet hands, etc, etc, etc…

Once I had it laid out as shown, I rolled each dog up carefully. Once it was fully encased, I cut the dough and moved the finished dog over to a cooking sheet lined with parchment paper. I repeated this process until I had 7 dogs done. With a little effort I might have gotten all eight in the batch. Oh well.

I measured the sticks – cut them and soaked them in water (to prevent burning) for a few minutes before inserting them into the dog. Once I had them to this point – I rolled the dogs up in the dough.

I “docked” the dough before rolling the dogs and added a few more holes after they were set into place on the cooking sheet.

I put them in the oven at 400F with the timer set for 15 min. With about 6-7 minutes left to go, I took them out and put a quick egg wash on them. The wash was 1 whole egg and a little light cream (HWC would work too) – well beaten. I put them back in the oven to finish up. I kept a close eye on them toward the end and reset the timer once. I was looking for just the right color. Probably about 18-19 min. total cooking time.

I took them out – let them rest a minute. Dusted them with just a little more Paprika for color and Oh MY GOODNESS!! These things were RIDICULOUSLY GOOD. I had a couple of sauces ready – none needed. They were PERFECT just the way you see them.

The sides were Avocado Lime Angel eggs (the other Avocado egg!!) and a Bacon Jalapeno Cream Cheese ball. I’ll cover these two recipes soon. I was feeling a little light on my fat intake lately. Ha HA!! Problem solved.

If you like this recipe – share it with your friends!! Enjoy!!

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