Saturday, January 28, 2012

Buffalo Wings

Buffalo Wings

20 Frozen Chicken Wings
1/2 c. Franks Red Hot Sauce (Original)
1/3 c. Melted Butter
1/2 tsp Garlic Salt
1/4 tsp Salt
1/4 tsp Pepper

Mix all ingredients except chicken wings in a large bowl. If the Franks Red Hot Sauce was cold, you may have to microwave it a bit as the melted butter will solidify in the cold sauce. Set aside.

In a deep fryer or pan, heat oil to 360 and cook wings for around 12 minutes or until done (165 degrees for poultry.)  You can do this in hot oil on the stove top or in the oven as well. You want the wings a bit crispy on the outside. When done toss the wings around in the sauce. You could eat them now; but I like to put them in the oven at 425 for about 5 minutes. This gives you a layer of crispy flavor! When they come out of the oven I toss them in the sauce again! Serve with Ranch or Blue Cheese Dressing and enjoy!

Nutrition (per serving, serves 2) not including dressing:
Calories 675
Carbs 0
Fat 56
Protein 35
Fiber 0

Monday, January 16, 2012

Coconut Flour Keto Bread

Coconut Flour Keto Bread


  • 1 cup coconut flour
  • 1/4 cup coconut milk
  • 1/2 cup coconut oil (or unsalted softened butter)
  • 6 eggs, beaten
  • 2 tablespoons agave nectar or honey (use some Stevia or Splenda in place of this for fewer carbs)
  • 1/2 teaspoon salt


  • Preheat the oven to 350°.
  • Mix all ingredients together.
  • Bake for 45 minutes or until a toothpick comes out clean.

Sunday, January 15, 2012

Low-Carb Ginger Cookies

Low-Carb Ginger Cookies


  • 1/2 cup unsalted butter
  • 1/2 cup granulated splenda
  • 3 large eggs
  • 1/4 cup coconut flour
  • 1 1/2 teaspoons ground ginger
  • 2 teaspoons fresh ginger, finely chopped or grated
  • 3/4 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon ground cloves
  • extra 1 tsp cinnamon, 1/2 tsp ground ginger, 1/2 tsp ground cloves, and 1/2 tsp allspice


  • Preheat oven to 350.
  • In a small bowl mix coconut flour, baking soda, cinnamon, ground ginger, and cloves.
  • Cream butter until light and airy. Add Splenda and mix until well combined. Add eggs one at a time scraping down the sides of the bowl between egg additions.
  • Add the coconut flour mixture and grated ginger, mix on low speed until combined. Turn mixer up to Med/High speed till mixture comes together and is smooth.
  • Roll cookies out about 1 tablespoon and then coat them with the spice mix above. Press down on the cookie with palm of your hand, just enough to flatten slightly on the cookie sheet.
  • Mix some cinnamon, ground ginger, ground cloves and allspice in a small bowl to roll the cookie dough balls in.
  • Bake ~ 350F for 10-15 mins (10 mins for softer cookie,15 mins for a little harder cookie)

Nutrition information: Made appx. 27 cookies.
Per cookie -

  • 43 calories
  • 3.8g fat
  • .8g protein
  • 1.1g carbs, .5g fiber, net .6g carbs.

Cream Cheese Pancakes (or Crepes)

Cream Cheese Pancakes

2 oz Cream Cheese
2 Eggs
½ tsp Cinnamon
1 pkt Stevia

Warm the cream cheese so that it's mixable, combine all ingredients (I used a blender), and use like normal pancake batter. Top with sugar free syrup or ground xylitol. They will be thin and tear easily but have a good flavor!

Thursday, January 12, 2012

Creamy Broccoli Cheddar Soup

Broccoli Cheddar Soup

  • 3 cups low sodium chicken broth
  • 3 med broccoli crowns (chopped)
  • 1/2 a medium onion (diced)
  • 1/2 cup cheddar cheese
  • 3 cups heavy cream
  • fresh cooked bacon bits
  • chopped green onions
  • 1 tsp salt
  • pepper to taste
  • garlic powder to taste
  • Combine all ingredients (except for the cream) and bring to a low boil. Turn down heat, cover, and let simmer for 15 min or until the broccoli chunks are soft.
  • Dump everything into a blender and puree.
  • Return to the pot, stir in the heavy cream and bring it back up to a low boil. Season to taste with salt, pepper and garlic powder.
  • Simmer for an additional 10 minutes or so. Once the cream goes in it'll be moderately thick so you will have to stir it well.
  • Serve with more cheddar cheese, bacon bits and some green onions.

Makes 6 servings.
Nutrition Per Serving
  • Calories: 453
  • Carbs: 2 
  • Fat: 43
  • Protein: 3
  • Fiber: 1
Source r/keto - William_Harzia
AKA Me Ma's Cream of Broccoli Soup (with bacon and cheddar)

Sunday, January 8, 2012

Oopsie Roll


  • 3 large eggs
  • 1 packet of Splenda
  • 1 dash salt
  • 1 pinch cream of tartar
  • 3 ounces cream cheese


  • Preheat oven to 300 degrees.
  • Separate the eggs and add Splenda, salt, and cream cheese to the yolks. Use a mixer to combine the ingredients together. 
  • In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture).
  • Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. 
  • Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly. 
  • Bake about 30 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool. Store them in a bread sack or a ziplock bag to keep them from drying out. 

Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 87.4
  • Total Fat: 7.4 g
  • Cholesterol: 121.9 mg
  • Sodium: 99.4 mg
  • Total Carbs: 0.9 g
  • Dietary Fiber: 0.0 g
  • Protein: 4.2 g

This recipe comes from Cleochatra's "The Lighter Side of Low Carb" blog (which has since been deleted).

Minutes to Prepare: 20
Minutes to Cook: 30
Number of Servings: 6


Totally excited... down to 203.8 this morning! Looking forward to dropping below 200 pounds! Yay!

Kick Ass Carnitas

Kick Ass Carnitas

  • 4-6 lb boneless pork butt
  • 1 large onion
  • 4 cloves garlic
  • 1 tbsp Ground Cumin
  • 1 tbsp Ground Coriander
  • 1 tbsp Ground Oregano
  • 1 tbsp Salt
  • 2 Bay Leaves
  • 4 Chipotle Peppers in Adobo Sauce
  • 2 quarts Chicken Broth
  • 2-3 tbsp Olive Oil

Dice the onion into medium sized pieces and chop up the garlic. Cut the port into two inch chunks.  Place pork, onion, garlic, and spices into large stock pot. Add the chipotle peppers with the adobo sauce and bay leaf. Add the chicken broth. The broth should cover the pork. If it does not, add enough water to cover the pork. Bring to a boil.

After reaching a boil, reduce to a slow simmer and cook uncovered for about three hours or until most of the liquid is cooked away, stirring ocassionally.

Preheat the oven to 400 degrees. Transfer just the meat to a parchment/foil covered baking sheet. Drizzle with oil and toss to coat. Spread evenly around baking sheet. Roast for about 10-15 minuets or until it just starts to get a little crispy.

I found this recipe on Reddit (source) and I love it!

Onions and fresh garlic.
Diced and chopped!

Boneless pork butt.

Cut into two inch cubes.

Chipotle Peppers in Adobo Sauce
You can use fewer for a less spicy dish!

Two quarts (8 cups) of chicken broth.

Savory spices!

1 tbsp each

Add two bay leaves.
Bring it to a boil!

Reduce to a simmer

Stir occasionally and let the liquid reduce.

About an hour simmering.

Keep cooking it down. It takes several hours.

Spread on a baking sheet and drizzle with oil then toss.
If there ends up with a bit too much liquid, you can put
the meat in a strainer and press it out before spreading
it on the baking sheet.

Roast at 400 degrees for 10-15 minutes.
Out of the oven and ready to eat! Tastes delicious!

On tortillas for the kids!

Keto Style! Fresh guacamole, sour cream,
lettuce, tomatoes (just a few) and cheese!


Quick Keto Dinner

Bacon Wrapped Nathan's Beef Franks

These are one of my favorite easy meals on the Keto diet!
Preheat your oven to 400° and cover a baking sheet with foil and a piece of parchment paper. Wrap each hot dogs with a piece of bacon each and place on baking sheet. (Thin cut bacon works best!)

Cook for 20-25 minutes (or until the bacon looks as done as you like it). These are great with a little shredded cheese sprinkled on top of the hot dogs right when you take them out of the oven! I usually have these with a side of broccoli or some cauliflower salad.

Nathan's Famous Franks

I've never been a big fan of hot dogs. They were always just a blah food to me and I would only eat them if there was nothing else. My girlfriend however, has mentioned Nathan's many times (she's had them from the restaurant back in Cali) and I saw a pack at the store and grabbed them. If I'd had these hot dogs I would have been a fan from the start! They are delicious! We mad a batch wrapped in bacon and cooked in the oven. YUM!

I also made a few Jalapeño Poppers. I sliced fresh Jalapeño's in half length wise and cleaned the flesh and seeds out (use some gloves!), then stuffed them with a 50/50 mixture of cream cheese and shredded sharp cheddar and wrapped them in bacon as well.

I cooked them all in the oven at 400 degrees until the bacon looked done (about 20 minutes). I did forget to take a final picture...they were gone too fast!!

Pan Fried Tilapia

I was in the mood for something different for lunch and decided to make some Tilapia.

I started by melting 1 tbsp of butter in a skillet.
Then I seasoned a Tilapia fillet with crushed red pepper, pepper and a little sea salt and added it to the butter.

 Fry the tilapia for a few minutes on each side until there is a bit of a crust forming. Remove the fish from the pan and place in a warm oven while you prepare the sauce.
Remove the skillet from the the heat for a moment and add a little (about 1/4 c.) heavy cream and whisk it up a bit to gather the seasoning from the pan. Put back on the burner over low heat.
Continue cooking over low heat, stirring often. The sauce will begin to thicken after a minute or two. Add a handful of Bleu Cheese crumbles and stir until the cheese is melted. Remove from heat and serve!
Serve the sauce on top of the Tilapia for a delicious bite of fish. I enjoyed mine with a side of oven fried bacon and some celery with ranch dressing!

Pan Fried Tilapia with Cream Sauce

1 T butter
1 tilapia fillet, thawed
Crushed Red Pepper
Cracked Pepper
1/4 c heavy cream
2 T Bleu Cheese Crumbles

Blueberry Cheesecake Bites

Blueberry Cheesecake Bites


  • 16 oz Cream Cheese (full fat)
  • 1 large egg
  • 8 tbsp (1/2 cup) DaVinci Sugar Free Syrup - Blueberry Flavor
  • 6 drops Ez-Sweetz liquid surcalose
  • 2 scoops whey protein powder - vanilla
  • 60 blueberries (frozen is fine)


  • Preheat oven to 350 F.
  • Soften cream cheese for 1 minute in microwave.
  • Mix all ingredients except blueberries with mixer on low speed.
  • Pour into muffin pan (12 holes) lined with paper cups. (spray the cups lightly with cooking spray to help remove the cheese cakes when eating.
  • Top each muffin with 5 blueberries
  • Bake at 350 F for 18 minutes. Turn oven off. Leave door open slightly and keep in oven for for 30 minutes. Remove from oven and let cool on counter for additional 30 minutes.
  • Chill in refrigerator over night before eating

Nutrition per serving (12 servings):
Calories: 149.5
Total Fat: 11.3 g
Total Carbs: 1.4 g
Dietary Fiber: 0.2 g
Net Carbs: 1.2g
Protein: 7.2 g
Note1: can substitute 2 tbsp Splenda (or 3 packets) for the Ez-Sweetz but it will add 0.25g carbs per serving.
Note2: You can omit the blueberries and net carbs is 0.5 each

(Source r/Keto (found on Reddit)
I can't find the original post as it was in the comments of another post. If you are the original poster, thanks for posting... message me and I will credit you properly!

Saturday, January 7, 2012


Moving to this new URL from


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