I’ve working on the idea of freeze drying different “salad topper” options to get that crunchy texture without being high calorie/high carb. Here are some thoughts…

Freeze dried:

1) Blueberries

2) Strawberries

3) Sweet Peppers

4) Red onions – start with a slightly larger slice so when it’s done, it won’t be an “onion straw”…

(We have a Harvest Right freeze drier which I’ll be using for all sorts of Low Carb / Keto craziness!!).

Here’s an idea I had… kinda’ like Ramen (without the Ramen). I’ve been working out more low-carb, nutrient dense options with a much lower caloric index… while still being somewhat interesting. Easy right?!?

This was excellent!!

Here was my whole meal (Sunday lunch):

Keto bread turkey and cheese sandwich and a bowl of this soup?

234 Calories and 7.3 net gr. carbs

Here’s a salad with Spring Mix, Portabellas, Red onion, Green onion, some Pepper and a Greek yogurt based Ranch (only 13 calories per 2 T – GAME CHANGER!!). Very filling.

2 eggs scrambled in the microwave w/Frank’s then covered in fresh salsa…

a cup of coffee and a leftover smoked all beef hot dog… Whoa…

Quick – delicious – efficient!!

I don’t deserve it… but whatever. I left a bunch of calories on the table yesterday. Carbs were way in check and I’ve been pretty tight over the past few days. I worked out hard yesterday – probably where that came from??

I still couldn’t believe my eyes… I’m like “awe… that’s B.S… ” Hahahaha!!

This “recipe” is one of my go-to breakfasts:

Low Carb “Cereal”
1/8th C unsalted Pecans
1/4 C Cottage Cheese
1/4 C Blueberries
1tsp Splenda

Mix it up and GO!!

Breakfast:

Low carb “cereal” – 3 cups of coffee

Lunch:

Smoked Ribs (4 oz.), Low carb coleslaw (1/4 c), cottage cheese (1/4 c)

Dinner:

Taco salad – I’ll drop pics later today.

860 cal. (total)

22 gr. Carbs (net)

Amish Salad

Going to a pot luck and want to stay Keto?? Here’s a great idea!

Recipe:

2 stalks of Broccoli Flower Canopies cut into florets
1/2 head of Cauliflower cut small (as shown)
3/4 C Mayo
3/4 C Sour Cream
1/4 C Truvia (a bit more maybe? – or equal
Low Carb / Keto Sweetener of your choice)
1/2 t Kosher Salt
8 oz Bacon – Cooked, chopped… BTW – anything worth adding 4 slices of bacon – is worth 5 slices!!
1 C Shredded Cheddar

Mix well – let come together overnight. Creamy, DELISH!! This goes great with BBQ!!

2 Suggestions have made a difference for me.

1. I Google menus and plan ahead (when I can) before I go out to eat. This way, I’m not surprised or sad when I log my meals.

I learned the hard way. Someone treated me to a meal at the Cheesecake Factory for my birthday. It was an eye-opener as I was searching MFP (MyFitnessPal) for something decent to order while the waiter stood there. I chose so badly. It threw me out of ketosis. I learned a lesson.

2. For my own benefit, I took Dr. Eric Westman’s list (page 4) and wrote what the carb count is for every vegetable on it, based on serving size.

Page 4 is very similar to the “What Can I Eat?” list I’ve seen posted. Dr. Westman runs the Lifestyle Clinic at Duke University. I first learned about the Ketogenic WOE while watching his videos on YouTube and then attending a couple of his support group meetings in Durham, NC. Let me say there are many ways to do a Keto Diet. Some doctors have their own protocols.

Knowing the vegetable carb counts (and the suggested serving sizes) helped me decide which vegetables I will “spend” my carb grams on and which ones aren’t worth it. (It will be different for each of us!)

Knowing this can help you plan meals (which I began planning by the MONTH… sounds daunting, but it can be done), buy groceries, and eat out with more confidence.

Make Keto simple and it will always be your friend and never let you down. I hope someone finds this helpful. – Sandra H. Rosser

So – before my Mom and Dad decided a Low Carb lifestyle would be healthier for them, my mother’s kitchen was a fairly safe place for me. Everything in there was “off-limits” for me – so my defenses were pretty well evolved. Now, however, this can be a DANGEROUS PLACE.

This soup is a perfect example. Imagine being able to walk through you mom’s kitchen and grab a bite of something delicious on the stove that is actually Low Carb (or Keto)… Uh oh – this is bad. Very bad for me!! The soup is sooooo good!!

Mom’s Low Carb Taco Soup recipe:

2lb. Pork Sausage browned (save the drippings)
4 C Chicken broth
2 T of Taco Seasoning (you could easily sub in Garlic, Onion, Cumin, etc for lower count)
2 8oz pkgs of Cream Cheese
2 10 oz cans of Rotel Tomatoes (your heat level preference)

Mix, heat and serve with garnish of sharp cheddar shredded.

Enjoy!!

Salted Chocolate Bombs

3 1/2 T Creamy Sunflower Butter
3 T Shredded Coconut (unsweetened)
1 1/2 T Truvia
1 T Cocoa (unsweetened)
3 T Salted butter (we use Kerry Gold)
3 T Coconut oil
3 T Salt & Vinegar Almonds

I put the shredded Coconut and the Salt & Vinegar Almonds in a food processor for a few seconds. I like them to have texture but not be so big.

I heat the butter and Sunflower butter just a little so it all mixes well. I then mix everything together well.

I originally started using those little plastic disposable shot glasses. However, lately I’ve been using mini-muffin liners I put about 1 Tsp. in the bottom of each cup. Obviously, they are a little on the small side – but there is more in the batch and you don’t have to feel terrible if you eat more than 1!!

I put them in the freezer for a couple of hours and BOOM – there it is.

Once they come out of the freezer – they push right out of the liner, then you can store them in the fridge. They are just a little bigger than a mint patty and THEY ARE PACKED WITH FLAVOR.

These are really good. A perfect craving fix. They have a pretty low carb count (if you follow this recipe) and can keep you well on plan.

I don’t keep them around because I need more fat. I make them because they are delicious!!

Enjoy!!