Archives for posts with tag: LCHF


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


Cauliflower Pizza Crust!

Parchment paper works best but a greased pan is ok!

Cauliflower, frozen, cooked, riced, 1 cup
Egg, fresh, 1 large
Mozzarella Cheese, 1 cup, shredded
Oregano, ground, 1 tsp
Parsley, dried, 2 tsp

Preheat over to 450

Rice (cheese grate) or finely chop the cauliflower. Beat egg and add the cauliflower, than add shredded cheese. Mix, spread out into a personal pizza size circle, place on parchment paper or greased pan then sprinkle with the spices.

Bake at 450 for 12 to 15 minutes or until the crust is golden brown. Make sure the middle is cooked otherwise you crust will crumbled!!

Add your own toppings to make it unique! (Tomato sauce, mushrooms, green pepper, onions, cheese, etc.)

Broil until brown and cheese is bubbly.



Down 3 more pounds in a week munching on bacon, cheese, cream in my coffee and much more deliciousness!!!! This morning I added a drop of vanilla extract, truvia, and cinnamon to my coffee, warmed up some heavy cream and enjoyed a perfect keto latte! I wasn’t even hungry for breakfast!

I did have a cheat day Sunday, and I have been doing a lot of research on intermittent fasting for carb up days and “cheat days”. I basically knocked myself out of Ketosis with fruity drinks on Sunday so fasting Monday for 12 hours and some cardio, than a regular keto meal put me back in! I will advise NOT to do any kind of fasting unless you do your research because it can be dangerous – I loaded up on water and green tea all day =)

Last night I cooked up  baby shrimp alfredo and a side salad, perfect leftovers for today’s lunch! Recipe to follow, of course!

HIIT Cardio Week 5
Day 1 – Sprint-1 min Recover-1 min Reps-6x
Day 2 – Sprint-2 min Recover-2 min Reps-4x

This weeks HIIT was pretty tough but it feels amazing to accomplish it. I never thought running 7.0 on a treadmill would come easy to me but it has. I try to keep my sprints at an 8.0 and my recover between 3.5 and 4 but sprinting for 2 minutes at 8.0 is rough. So I started at 7.0 and worked my way up!Since my schedule is coming to an end, I’ve started doing my research on different HIIT workout to continue with!

Brussel Sprouts and Bacon!

I knew Easter would be a tough holiday to get through with the Italian easter pies, pasta, and of course, desserts! So I offered to bring something of my own ..

1/2 tablespoon olive oil

2 teaspoons crushed garlic

5 strips of bacon, fried
(save the bacon fat!!!)

1 (16 ounce) package trimmed Brussels sprouts

salt and ground black pepper to taste

garlic powder to taste

Heat a small pan and cook bacon strips until crispy.
Remove strips from here and place aside to cool
Slowly add olive oil to pan with bacon fat over medium heat until the oil shimmers, and cook garlic, stirring often, until golden brown
Add Brussels sprouts to the skillet and cook without stirring until the undersides of the sprouts turn golden brown, 5 to 7 minutes.
Stir sprouts over, and cook other sides until golden brown, 2 to 4 minutes.
Cut bacon into bits or desired size and add to sprouts and cook for 1 to 2 more minutes
Season with salt, black pepper, and garlic powder.


This dish goes great with an aioli dip =)

No Bake Keto Cheese Cake!

Almond crust
1 and 1/2 cups almond flour
3 tablespoons melted butter
Artificial sweetener equal to 3 tablespoons sugar

Heat oven to 350 F. Melt the butter and mix the ingredients up in a bowl and pat into pie pan with your fingertips.

Bake for 8 to10 min
Be sure to watch it because almond flour burns fast!

Cheese Cake Filling
10 oz. cream cheese, room temperature
2 teaspoons vanilla extract
1 teaspoon lemon juice
sugar substitute equiv to 1/2 cup of sugar
1 cup heavy cream for whipping

1. Bake the almond pie crust and let cool
2. mix cream cheese, vanilla, lemon juice, and sugar substitute realllyy good!
3. Grab 2 bowls one that could fit in another..fill the larger bowl with ice the smaller bowl ontop and pour heavy cream with a whisk whip the cream to soft peaks – you actually want it slightly less fluffy than whipped cream..just thick.
4. Mix about a third of the whipped cream into the cream cheese mixture. Then another third in, and then the rest.
5. Spread cream cheese mixture into cooled crust. Smooth off and chill for at least 2-3 hours.

Top with sugar free jams or this raspberry sauce!

1 1/2 cup of fresh raspberries
1/2 cup of water
1 package of sugar free gelatin

Puree the raspberries in a blender with 1/c of water
Bring to a boil
Add gelatin mix

Cool and serve with cheese cake!!

Almost half way through my 6 weeks! Weighing in tonight so we’ll see what happens since I’ve lowered my calorie intake per day. I did extremely well this weekend considering I worked Friday and Saturday, my fat macros where somewhat elevated since I housed some guacamole at work and had to get fast food on Saturday (bunless cheeseburgers only!) Today I skipped breakfast because I wasn’t hungry at all, had some chicken and broccoli for lunch and a handful of almonds for a snack. Heading to Houlihans for dinner with my cousins tonight, no idea what I am going to order!!!

Running tonight if the weather in Jersey lets me!

Garlic Cauliflower Mash

A great side with steak, chicken or salmon!

1 medium cauliflower or 4 cups cauliflower florets
1/4 cup heavy cream
2 tbsp butter
Minced garlic
Salt and freshly ground black pepper

Cut cauliflower into florets then add to salted boiling water and cook 8 to 10 minutes or until a fork can easily be pierced through the cauliflower. The cauliflower should be translucent. Drain cauliflower and put in a food processor or large bowl if you are using a potato masher.

Add the butter, garlic, heavy cream and grind/mash to preferred consistency.

Add salt and pepper to taste!