Spicy Loaded Chicken Breasts

Spicy Loaded Chicken Breasts = Chicken breast + bacon + cheese topped with banana peppers.

Add your favourite toppings and BOOM you are good to go! 

I love loaded chicken breasts, they are so simple and they leave you feeling so full!

To cut carbs I like to use dry rubs on my chicken breasts for flavour, I then bake them while making the bacon. Once the bacon and chicken breasts are ready I put the oven on broil, place the bacon on the chicken breasts and add shredded cheese to the top. You can garnish the breasts with your favourite toppings, I like to add a little zip with banana peppers but you can also add chopped tomatoes and other toppings to make it your own personalized loaded chicken breast. :) 

Nutty Banana Chocolate Chip Cookies

These cookies are super simple and slightly altered from the "Everything Healthy" blog. I added in some almond butter and instead of using quick oats I decided to try them with coconut flour. Click here to check out the "Everything Healthy" blog. I plan on using these cookies as pre-workout fuel because they are a little more carby than what I normally eat. I am happy that there is not any added sweetener, maybe adding an egg and taking out a banana could cut the natural sugars?

Unfortunately my grocery store was out of dark chocolate chips so this recipe uses the standard semi-sweet ones. Next time I am going to cut up dark chocolate if this happens again. This one is a work in progress, if you have any suggestions let me know:)

Heads up do not taste the batter, you will want to eat ALL of it!

Ingredients: 
-2 small browned bananas
-3 tablespoons of almond butter
-1 teaspoon vanilla
-1/2 cup of coconut flour
-1/4 cup of chocolate chips

Procedure:
1. Preheat oven to 350 degrees.
2. Grease pan.
3. Mash together almond butter and banana.
4. Add vanilla.
5. Mix in coconut flour until all of coconut flour is lumpily consistent.
6. Add in chocolate chips.
7. Bake for 15 minutes.

Nutrition:
Calories: 112
Fat: 5.7g
Carbohydrates: 14.2g
Fibre: 3.8g
Sugar: 6.6g
Protein: 2.6g

Low Carb Lemon Cheesecake

Sorry!

Things have been super crazy busy lately so I have been onto the old favourite quick and easy recipes.  I did manage to stock up on dessert last week with a treat--- lemon cheesecake! I have been back at the gym now for fourteen weeks for nearly 70 workouts!

When I made this recipe it made twelve square mini-cheesecakes. It also made a six-inch round cheesecake. I have cut this recipe in half for you so that hopefully you don’t make too much! I still have one in the freezer. 

Crust:

1 ½ cups of almond flour

1/3 cup of melted butter

½ tablespoon of stevia (or your favourite sweetener)

½ teaspoon of cinnamon

½ teaspoon of coco powder

1.     Preheat oven to 350F degrees.

2.     Combine almond flour, melted butter, spices and sweetener in a medium bowl.

3.     Once mixed well, press crest into the bottom of pan.

4.     Bake for ten to twelve minutes.

5.     Allow time to cool.

Cheesecake:

½ package of lemon flavoured sugar-free Jello

½ cup of boiling water

1 8oz package of softened cream cheese

1/3 cup of stevia (or your favourite sweetener)

½ teaspoon of vanilla

½ teaspoon of lemon juice

¼ cup of cream

1.     Dissolve half a package of sugar-free lemon Jello in a half-cup of boiling water. Cool and allow thickening but not setting.

2.     In a separate bowl combine softened cream cheese, sweetener, vanilla and lemon juice. Beat until smooth.

3.     Whip cream until stiff peaks form.

4.     Fold in cream cheese mixture.

5.     Pour the cream cheese filling over crust.

6.     Chill for at least two hours.

I garnished mine with fresh raspberries because the grocery store was out of blueberries (crazy, I know). I would like to make a blueberry garnish, or I would use sugar-free blueberry syrup if there were one available here in rural BC.  Raspberries worked too!

Nutritional information to come

Carbquik Waffles

I really miss super carby breakfasts with crepes, pancakes and waffles. After moving and going through a big transition period where it has been easiest to stick to bacon and eggs we finally got out shit together this morning and made waffles for the first time in months. Boy, were they ever good. 

I don't normally like to post about products that you have to purchase that are hard to find but this morning I am just so happy to have had a special breakfast treat that I have to post about it. Carbquik is expensive, but so worth it to have to make things (easily) that you miss while cutting carbs, like waffles. 

Yum.



The best thing about having a box of Carbquick around the house is how easy it is to make all of the Carbquik recipes. I use the waffle recipe on the back of the box and then add a little bit more vanilla and sugar-free caramel syrup (if I have it). Sometimes we add a scoop of protein powder to the mix too!

Spicy Jalapeño Butter Shrimp

We love to switch up our seafood mid-week. 'Spicy Jalapeño Butter Shrimp' is one of our favourite ways to prepare shrimp, it is SO quick and SO easy. Perfect to make when you get home from work in a hurry to eat. We have started throwing jalapeños into the pan when we make the shrimp, but they are optional.

We often use the shrimp as a side with other things like Flatout Mini Pizzas. 

Ingredients:

-1lb Bag of Shrimp

-1/4 cup of butter

-1/2 can of Jalapeños (optional)

-salt & pepper to taste

-1 tsp. chili flakes

-1-2 tsp. chili powder

-1 tbsp. coconut oil

*season to taste, if these seasonings are too much for you reduce them

Procedure

1. Thaw shrimp (if frozen).

2. Heat coconut oil in pan on stovetop at medium heat.

3. Add butter to the coconut oil.

4. Add thawed shrimp to the pan.

5. Add seasoning to the shrimp and butter.

6. Cook shrimp for 5-10 minutes (this may vary by stove/will be different if you are using precooked shrimp).

7. Add jalapeños (optional). Let sit for 2-5 minutes. 

Nutritional Information: 

(to come)

Chickpea Almond Butter Chocolate Cookies

This was my first food experiment using chickpeas.

I think it went pretty well, it created tasty and moist cookies.

My boyfriend likes them fully cooled, I like them both warm and cooled.

Before you can even really start making the cookies you will need to soak your chickpeas for about 12 hours. Below are before (left) and after (right) photos of my chickpeas.

Yup, your chickpeas do not look appealing right now... we are about to fix that! 

Procedure
1 1/4 cup of chickpeas
1 half bar of 90% cocoa chocolate (50g)
1 teaspoon cinnamon
1/2 cup of warmed unsweetened, unsalted almond butter
1 teaspoon of baking powder
1 tablespoon of unsweetened almond milk (I used coconut almond milk)
2 tablespoons of Fry's Cocoa Powder
2 teaspoons of vanilla

*dash of salt (if you have unsalted almond butter, if you use salted then don't worry about it)

Procedure
1. Soak chickpeas in water for at least 12 hours. I added a teaspoon of almond extract to the mixture hoping it would soak in a little bit.
2. Preheat oven to 350F.
3. After your chickpeas have soaked drain them and put the chickpeas in a food processor.
4. Warm almond butter in the microwave for around 45 seconds.
5. Add all ingredients, but the chocolate bar.
6. While the other ingredients are mixing into one big ball of dough, chop up the chocolate bar into makeshift chocolate chips.
7. Once the ingredients are mixed into one big, even ball of dough (no chickpea lumps), move it into a medium bowl and hand mix in chocolate bits.
*If the mixture is not mixing well add another tablespoon of almond milk
8. Line a cookie sheet with parchment paper.
9. Make rounded lumps of dough (around an inch).
10. Press each lump down with a fork.
11. Bake for around 9 minutes.
12. Let cool for around 5 minutes.

Each batch should make about 18 cookies.

Nutritional Information To Come...

Pork Rind Breaded Chicken Bites

We made these amazing pork rind chicken bites on a night when we had run a little tired of our normal
grilled chicken breasts.

They are super easy and you can vary the recipe by using different sauces.

For this batch we used Guy's BBQ Sauce (0 carb) and cut it with hot sauce.

We wanted hot bites, if you are making 'salt and pepper' bite or garlic bites you may not want to spice the egge mixture with cayenne pepper and chili flakes.

Ingredients
1 Egg
1/2 Teaspoon of Cayenne Pepper
1/2 Teaspoon of Chili Flakes
2 Chicken Breasts
A Dash of Salt and Pepper
1/2 Bag of Pork Rinds
2 Tablespoons of Coconut Oil

Procedure
1. In a small bowl mix together salt, pepper, egg and spices.
2. In another small crush up half a bag of pork rinds for breading the chicken breasts.
3. Cut chicken breasts into bite sized portions or strips.
4. Heat one tablespoon of coconut oil at medium heat in pan.
5. Dip chicken in egg mixture.
6. Coat chicken with crushed pork rinds.
7. We make them in two batches, frying half the bites at a time. Fry for about five minutes. Flip and fry for an additional 2 minutes.
8. Plate the bites and then spoon sauce over the bites.


You may not want to use sauce at all for coating the chicken bites. You can alternatively just use a dipping sauce.

Nutritional Information 
(will be updated soon)

Faux Apple Pie

This is a little different than anything I have ever posted before.

I am a MASSIVE apple fan, it is my weakness whenever we go out for supper and I see an apple dessert on the menu I falter.

Not anymore. This is not the best thing for your diet, but its a heck of a lot better than jumping the wagon completely.

This is a tad different than anything I have ever posted before because it's not really a recipe, it is my guilty pleasure.

I never post anything using sugar-free flavour syrups, this is different. This is the quick and easy version of this treat. You can cut a few carbs out of the whip topping by making whip cream yourself. But, this is what I have been doing because my schedule is so busy.

Seriously, this takes about 5 minutes to throw together and will save you countless carbs if you are like me and love apple (or any dessert). You can do this with pretty much any Questbar, just treat them like pie!


Ingredients
1 Apple Pie QuestBar
2 Tablespoons of Whip Cream
1 Pump of Sugar Free Caramel Syrup

Procedure
1. Warm your QuestBar in the microwave for around 30 seconds.
2. Mix one pump of caramel syrup with whipped topping (if you are using genuine whipped cream or ice cream you may not need to do this).
3. Scoop two tablespoons of whipped topping onto QuestBar.

Nutritional Information per full dessert

Calories 192.5

Fat 6.5g

Total Carb  26.5g

Dietary Fibre 18g

Sugar 4.5g
Protein 20.1g

Beer Can Chicken

Beer can chicken is a favourite in my household.

Seriously, when all else fails there is 'Beer Can Chicken'.

The best park about it is how much it meat it makes, it is perfect for a supper for two or gour (depending on the size of your chicken) and you will most likely have left overs the put in your salad the next day.

We typically feed four adults with one beer can chicken and have enough leftovers to cut up for a salad the next day!

This recipe is pretty versatile too, you can spice the chicken to enhance different flavours. We use chicken rubs to spice it up a bit, but in this posting I will stick to the basics for a great low-carb/high-fibre 'Beer Can Chicken'.

We have started making this classic in our new smoker, but you can also make your 'Drunken Chicken' in the oven or on the barbecue. We prefer the barbecue, it is such a great summer dish!


Ingredients
1 Chicken (aim for a 4-5 pounder)
2 Tablespoons of liquified (heated) coconut oil
2 Tablespoons of salt
*3 Tablespoons of your favourite spices (I like a mixture of paprika, thyme, cayenne peppers, garlic powder, chillies and a dash of cinnamon) or use your favourite rub
1 Teaspoon of black pepper
1 Can of low carb beer (I use canned Michelob Ultra)

Procedure
1. Heat your BBQ to medium-high or your oven to 350F. If you are using gas try to use only half of your burners. If you are using coals that you move the chicken to an area free of coals.
2. Mix together your spices in a small bowl.
3. Remove and discard the chicken's neck and giblets.
4. Rinse the chicken inside and out.
5. Pat the chicken dry with paper towel, inside and outside.
6. Coat your chicken with coconut oil, inside and out.
7. Give your chicken a good rub with salt, your spices/rub and pepper. Again, both inside and out.
8. Empty half of your beer.
9. Insert your beer can into your chicken. This is easiest if you have one of the devices pictured below, but if you dont you can place your beer can on a counter and then thrust your chicken into it.
10. Place your bird in the center of your BBQ or oven and let cook for about 1 hour and 15 minutes. Keep your chicken away from direct heat.
11. Let sit for 5-10 minutes before serving.

Keep an eye on your chicken and make sure you test the temperature in the breast and thighs before serving.




You can buy the beer can chicken holder here:
http://www.kitchenniche.ca/beer-can-chicken-roaster-p-1061.html

Thick Keto Pizza Crust

This is my favourite low-carb pizza crust by far! It is not eggy like others and it is thick enough to carry flavour and support the toppings. 

I usually top my pizza with chicken, bacon and other meats. I have not added toppings into the nutrition considerations.

This crust is FILLING, I consider a quarter of the crust one serving. The nutritional information below is for the entire crust, no toppings. 

UPDATE TIPS TO MAKE THIS BETTER & EASIER: 
-take the bacon grease and add a teaspoon to a tablespoon to the crust mix, this will help everything mix together if the greasy is still hot
-mix the crust in a large measuring cup and then leave it for a few minutes on the preheated oven to melt everything together, this will make the cream cheese less chunky when you whisk it 

Ingredients

-4 Tablespoons Of Herb & Garlic Cream Cheese

-3 Eggs

-1/4 Cup Whipping Cream

-1/4 Cup Grated Parmesan Cheese

-1/4 Teaspoon Garlic Powder

-1/4 Teaspoon Italian Seasoning

-1 Cup Grated Cheese (I use Tex Mex or Marble)

Prep Work

-Preheat oven to 350 degrees.

-Grease pan and layer one cup of grated cheese on the greased pan. 

Procedure

-Beat cream cheese with eggs in a medium bowl. 

-Add whipping cream, grated parmesan cheese, italian spices and garlic to the first mixture one at a time. 

-Pour mixture over grated cheese lining the pan. 

-Bake for 10-12 minutes and then let cool. 

Your crust is now finished, now just add your favourite sauce and toppings and you will have  one of the best low-carb pizzas around. 

Top It Off

-Spread sauce on crust.

-Add toppings and cheese.

-Bake for 15 minutes. I find this varies by oven, keep an eye on your pizza and make the call when it bubbles.

-Let stand for 10 minutes. This will harden everything up and make it easier to eat, it also melts together further for a more flavourful pizza experience. 

Nutritional Information For Entire Crust: 

Calories: 1000

Fat: 75.5g

Carb: 4g

Fiber: 0g

Sugars: 2g

Protein: 54g


Here are some beautiful keto pizzas and garlic fingers made in personal pie pans.
I can make three large pie pan pizzas with this recipe. I usually do two pizzas and one garlic fingers. For the garlic finger recipe click here.

Keto/Low Carb Éclair

I had a really bad craving for eclairs and so I thought I would give making them a shot. Here is my first attempt at the recipe. I experimented with a few different ways to make them, the following is the recipe for my best of the batch. 

Overall,  I really liked them. I used home made low-carb vanilla pudding and used it for the inner cream, next time I am going to use low-carb pre made  pudding. You don't need too much pudding, maybe half a pack made from a mix. My homemade pudding (found in a separate blog post) was not think enough and leaked through the bottom. I froze them to avoid leakage. This recipe should make 12, mine are a little bigger than they should be. 

Ingredients 
1/2 Cup Butter (I used salted, if you do not use salted add 1/4 teaspoon of salt)
1 Cup Water
1 1/2 Cup Almond Flour
1/2 Tablespoon Of Cornstarch
4 Eggs
2 Cups Of Vanilla Pudding
3/4 Cup Heavy Cream
1/4 Cup Granulated Sweetener
3 Teaspoons Vanilla Extract
5 Squared Of 90% Cocoa Chocolate
2 Tablespoons Butter
1/3 Cup Sweetener
3 Tablespoons Of Hot Water

Prep Work
-Preheat oven to 400 degrees. 
-Grease a cookie sheet.

Procedure
-Combine 1/2 cup of butter and 1 cup of water in a medium saucepan. Bring to a boil, melt butter completely.
-Reduce to medium heat. Stir in almond flour, 1 teaspoon of vanilla and cornstarch. After a few minutes of brisk stirring reduce heat to low and let thicken. Remove from heat.
-Add eggs, one at a time. Mix completely.
-Put batter on cookie sheet in 1 1/2 x 4 inch strips. 
-Bake 10 minutes.
-Add more batter on the semi-firm top of each strip. Attempt to double it in size. 
-Reduce heat to 325 and bake for 15 to 20 more minutes. 
-Check on them, you want them to puff up and balloon. They will not end up being completely hollow on the inside.
-Cool on a wire rack.

For the filling:
-Beat the whip cream until soft peaks form. 
-Beat in 1/4 cup of sweetener and 1 teaspoon of vanilla.
-Fold whip cream into pudding. 

-Cut the tops off of the pastries once they have cooled.
-Spoon in filling and cover. Chill or freeze.

For icing:
-Melt chocolate and 2 tablespoons of butter in saucepan in low heat.
-Stir in 1/3 cup of sweetener and 1 teaspoon of vanilla. 
-Add water, one tablespoon at a time. 

-Drizzle or smooth icing over chilled pastries. I liked to seal the top back on with the chocolate icing. I then put mine in the freezer to make sure they stuck together. 

Nutrition (per eclair)
Calories: 315
Total Fat: 30g
Carbs: 6.6g
Fiber: 1.9g
Sugars: 1.1g
Protein: 6.2g

The Glory Of Eggs

"Messy Eggs"

When living a low carb lifestyle, one of your staple foods will be eggs. You can add eggs to many meals or have it has the main part. Eggs are amazing, they have incredible filling powers and can help you feel full for long amounts of time. Every time I have experienced periods of weight loss I have consumed eggs regularly.

One of the first ways I started integrating eggs into my diet further was to ensure I had a breakfast style meal everyday. The picture to the left is what I call 'Messy Eggs'. These eggs are fried, seasoned with cajun spices and chilli peppers and topped off with cheese.

"Chipotle Loaded Chicken Breast"

This meal was consumed as part of supper. I ate fancier sausage with bacon and "Messy Eggs". The seasoning is what helps make the meal versatile and more than just a breakfast style meal. 

Another one of my favourite ways to add eggs to my meal outside of breakfast is to add one to my burgers. Just like bacon, you can use a fried egg as garnish for a burger. Why not add cheesy scrambled eggs as a side too? 

 An egg is the prefect way to add a little something to a meal when you are really hungry but do not want to eat two servings. I recently added a fried egg to one of my favourite entrees, "Chipotle Loaded Chicken Breasts" (right photo).

"Loaded Chicken Breasts" are simple supper entrees. Cook a chicken breast in the oven, season to taste. I stick with Chipotle because I have a great PC 0 Carb sauce (left) and I season with a little Italian seasoning, grated parmesan cheese, chilli pepper and sometimes I throw a little bit of almond flour breading on. When the chicken breast is finished add a slice of bacon to the top and grate cheddar cheese on top. Above, I simply added a fried egg underneath. 

Do you have any secret egg additions you live off of? 

How I Lost A Small Child: 6 Tips To Help Beat Your Belly

After I started dating my boyfriend I put on a little comfort weight. About 30 to 35 lbs, and man did I feel shitty.

One of our most recent photos in December.

Just after Christmas last year my boyfriend started a new regime and immediately started seeing results. I was impressed, so I followed his lead. I am now back down the 35 and feeling (and looking) better than ever. It took me about two and a half months to drop the weight. I thought I would share a few of the tips that made it work for me.

I'm not going to go into detail about my eating changes, but essentially I have been living a 'keto lifestyle' since late April. Low to no carbs. Not for everyone, but it works for me. If want more info on Keto check out the links below.
http://katesketo.blogspot.ca/
http://www.reddit.com/r/keto/
http://www.dietdoctor.com/lchf
http://genaw.com/lowcarb/recipes.html


Here are my six tips for weight loss:

1. Cut your drink caloric intake. Pretty simple to do, replace sugary drinks with sweetened drinks. I have always preferred diet pop, the hardest part of this for me was with energy drinks and juice. I pretty much skip juice these days, but if I need a fix will grab a tropical punch Fuze or a Vitamin Water 0. 

2. Have a dedicated partner. My boyfriend is my partner in crime, we both talk diet and exercise together, we keep it together for each other. If you cannot find someone you think will be suitable, join an online community to discuss and track your goals with others. I think that sites like the Reddit link above are best for this, you can see other peoples recipes and photos without feeling obliged to post things. I try not to tell people I am trying to lose weight (other than a 'partner') because I hate questions about progress and if its working... etc. The worst feeling the world is dieting and then knowing others don't even notice the difference, it is very discouraging. 

3. Track what your eating for at least a month. You can tie this in with the concept above. I use the app 'LoseIt' and I have online profile with a few friends from the app's forum who cheer me on as I progress. I think it is really important to look at how much your eating if you are unhappy with your weight, I gauge my caloric intake by the day and the week. As long as I am under for the week I am usually happy. I think it is the first step and really helps you be honest with where you need to cut back. For me it was just about everywhere, too much junk food. Sustain the practice for at least a month, attempt to be under the calorie count everyday and track your weight changes. 

4. Have a treat. With my specific diet I noticed it was very difficult to keep up in soccer. At my first low-carb soccer game I felt about 90 years old. So I began having a treat, once a week, to shake a sugar craving and prep for soccer. Every week, I had either two minis or one large cupcake from Calgary's local cupcake haven Crave. It was worth it! Saving the money I would normally spend on a half-ass generic quality sugar binge daily to weekly gourmet cupcake was something I could do for the rest of my life. A tiny treat for serious exercising is good, I would recommend eating first so you can burn it off quicker.

The 'new' us in August.

5. Make your own meals. Changing to a keto lifestyle required a lot more thought on creating meals. Some things are easy, burgers without buns but creating a low carb 'pizza' style meal was more work. I recommend cutting the amount of times you eat out daily. Not because it is necessarily bad for you*, but because it is a lot easier to skip the craving items when you don't give your self the option to eat them. Also, it really makes you enjoy eating your meals more. I love to eat out, so this step is the hardest for me. Bag your meals daily and think of eating out as a treat, if it helps make eating out and experience. Go to a nice restaurant, treat it like the cupcake situation above. Its about quality vs. quantity. 

A chubby photo I still love from Disneyland.

6. Keep your chubby pictures and look at them often. I did some of the coolest things while I was packing on the pounds. I went to Calgary Stampede and Disneyland. I have pictures that recapture these amazing moments, but were hindered a bit by my weight. I keep these pictures around and display them like the rest. Its nice hearing how much better I look, but the best feeling is looking at the picture and knowing I have a way to combat the bulge in the future. It also makes me feel responsible for myself, I got myself into those fat pants and I am the only person who could get myself back out. 


*I worked for McDonald's Calgary Office this summer and ate there twice a day, 4-5 days a week all summer. I managed to lose all the weight mentioned above and all I changed was not eating bread on my burger, diet or sugar free drinks and side salad instead of fries. The one little think I did miss was ketchup, I stick with a mayo based sauce to avoid sugar carbs (not a probem for you if you are not doing Keto).

How To Start A Keto Lifestyle

I thought my boyfriend was crazy when he cut the carbs. My university roommate was a nutrition major and she also did not recommend eliminating carbs. After watching him drop weight quickly I changed my mind. 

1. I cut carbs completely. When I changed my eating habits I did not ease into it as some people do. The main reason I made the clean cut was because I know some people go through withdraw and have cravings if they continue to eat carby foods (even if they eat smaller portions). 

2. Throw out (or give away) all sugary, gluten packed foods. The basic (and I mean very basic) conversion I started to live by was subtracting fibre from carbs. I lived by on the notion that fibre carbs are good carbs, stay away from sugar and other avoid sweeteners. I aimed to stick under 20 grams of carb everyday, without any exercise. 





3. Check out the nutrition info on everything you buy. Some things vary in carb content. Chicken wings are a good example of a food that change depending on the brand. Honey ham may also surprise you, depending on the brand. Fresh meat is always better than processed meats. Go to the grocery store with a list of theses key items:
-Eggs
-Unsweetened Almond Milk
-Nuts, I prefer almonds (they are perfect to grab by the handful for a snack.
-Heavy cream
-Cheese
-Boston lettuce (you can use this instead a bun)
-Your favourite fresh meats: chicken, pork, beef, turkey
 -Favourite specialty meats: bacon, sausage, certain chicken wings
-Salad Dressings
-Mustard (a core part of my first few weeks of keto)

4. Treat yourself. Find recipes online for things that match your cravings. Jump in, learn new keto recipes and keto treats you can eat from Day 1. Don't deprive yourself. Set your carb limit per day and then stick within it, eat as much as you want of foods with little to no carbs. If you want ice cream, make it. If you want cake, figure it out. There are a tonne of great resources online to help you make something that will satisfy your dessert cravings.

5. Pack your lunch everyday. Have one special lunch a week. This will save you money. Pack leftovers in your lunch from the supper you make the night before. This way you control what you have to eat, the temptation to grab a slice of pizza won't be there.  

Another thing I did when I started keto was drop breakfast. I make a protein shake in its place and have two big meals. I eat "breakfast foods" (eggs, bacon, sausage, ham, omelettes) as main courses now. I make meals now, not just food. I don't scramble to eat the quickest, easiest foods now and put love into the meals I make. 

I think it would be interesting to see how other people got started and what they recommend for newcomers, please comment below and let me know what you did to get started and any tips for newcomers. Let me know what your thoughts are! 

Keto Pancakes

I never post recipes that include Carb-Qic and special foods. In one of the pictures my pancake does have 0 carb maple syrup as a garnish. I recommend finding something like this or using raspberries and blueberries to garnish too.  

Ingredients
1 Cup of Almond Flour
2 eggs
2 Tablespoons of Coconut Oil
Dash of Cinnamon 
1/4 Cup of Water
1 Tablespoon of Vanilla 
1/4 Teaspoon Salt
1 Teaspoon Sweetener


Prep Work
Heat oil (I use coconut) on medium high in pan.

Procedure
-Mix all ingredients together in a bowl.
-Scoop mixture out into hot pan. The mixture makes four pancakes. 


Nutritional Information (Per Pancake)
Calories: 245
Fat: 23.1g
Carbs: 6.3g
Fiber: 3g
Sugars: 1.3g
Protein: 9g