Archives for category: keto
1 egg (poached)
2 oz of nova scotia smoke salmon (whole foods has a great selection)
4 stalks of asparagus
2 tbs olive oil
Sea Salt & pepper to taste, also try pink rock salt!
Add olive oil to a frying-pan and heat. Sautee asparagus until tender (5-7 min)
Poached egg::
Add enough water to come 1 inch up the side a saucier. Add 1 teaspoon sea salt and 2 teaspoons white vinegar – bring to a simmer over medium heat. Crack egg (best if very cold and fresh) into shallow cup. Quickly stir water in one direction to create whirlpool effect. Carefully drop the egg into the center of the whirlpool. Turn off the heat, cover the pan and set your timer for 5 minutes and don’t remove lid or touch egg.Remove the egg with a strainer spoon.
Place salmon slices on a cold plate, add aparagus and egg! Sprinkle with salt & pepper.


1/2 cup coconut flour
4 eggs
1 cup almond milk
2 teaspoons vanilla extract
1 tsp of stevia extract
1 teaspoon baking soda
1/2 teaspoon salt
2 tablespoons expelled coconut oil
Organic cacao nibs
Sliced almonds
Walden Farms Syrup optional*

In a medium bow mix together coconut flour, baking soda, salt and cacao nibs. Add in eggs, almond milk, vanilla, stevia and with a hand-mixer,  blend extremely well. Let sit for 5 minutes.

Heat frying pan or griddle with coconut oil (heats VERY quickly, do not burn or it will ruin your pancakes!)

Spoon 2 tablespoons of batter and spread SLIGHTLY with spoon. Since there is no flour, these will not rise all that much, so don’t spread to thin!!!

Cook until golden on each side, add coconut oil to pan as necessary.
Stack and top with sliced almonds, cacao nibs and walden farms syrup!


8 small organic mushrooms, chopped, 3 ounces
1 stalk organic celery, chopped
2 tablespoons organic onion, chopped, about 1 ounce
2 tablespoons grass-fed butter
1/2 cup organic mushroom or chicken broth
3/4 cup organic heavy cream (you can use half and half for less calories)
Salt and pepper, to taste

Sauté the mushrooms, celery and onion in butter until veggies are tender.
Mix together broth and cream, then add. Bring to a boil, then simmer until thickened, stirring often.

Makes about 2 servings.

Per serving: 437 Calories; 45g Fat; 4g Protein; 5.5g Carbohydrate; 1g Dietary Fiber; 4.5g Net Carbs