Bacon & Egg Sous Vide 

I was starving and went through Starbucks Drive thru when I saw what I thought was a healthy option.  I bought them, inhaled them and thought “wow” this is pretty awesome! I got home and look up the ingredients … ugh… not bad but not good either … so I attempted to recreate and the kids and I loved them.  Here is the recipe: 

7 eggs 

3 ounces cream cheese 

1/4 cup shredded cheddar 

1/2 teaspoon salt 

1/2 teaspoon ground pepper 

6 cubes gruyere cheese 

3 slices bacon, cooked and cut into 1/3 

  • Set your Sous Vide to 167 degrees, while it’s heating up prepare he following. 
  • Blend the eggs, cream cheese, Cheddar, salt & pepper for at least 30 seconds. 
  • Spray 3 small wide mouth jars with cooking spray. 
  • Arrange the bacon at the bottom of jar followed by gruyere cubes. 
  • Divide the egg between the 3 jars. 
  • Cover and hand tighten. 
  • When Sous Vide reaches temperature drop the jars into water (I used tongs) 
  • Cook for 35 minutes (check by taking out a jar and open to check firmness. 

Keto Chocolate Mousse 

I usually don’t have much of a sweet tooth but for the past couple of days that’s all I can think of.  I have pretty good will power so cheating has been out of the question.  My son asked me to make him some frosting for a cake he just baked and it came to me … this is dangerous people it’s that flipping good! 

1 cup organic heavy cream 

4 oz Cream Cheese 

1/4 heaping cup raw cacao powder 

1 heaping tablespoon organic stevia powder 

1/4 teaspoon vanilla powder or 1/2 teaspoon vanilla 

  • Whip heavy cream into a thick whipped cream. Set aside. 
  • Whip the cream cheese, Cacao, stevia and vanilla… careful to start the mixer on slow or you will have cacao everywhere!!!! 
  • With the mixer on high add the whipped cream a spoonful at a time … I used a spatula a couple of times to scrap the bowl. 
  • Place in sealed refrigerator safe container . 

Crunchy Shrimp & Avocado Salad 

It’s so warm today and I was craving something cool, crunchy and satisfying since I was starving.  Here’s what I came up with! 

Crunchy Shrimp & Avocado Salad 

20 large shrimp, boiled, drained, chilled 

2 Persian cucumbers, sliced 

2 celery stalks, sliced 

1 tablespoon red onion, minced 

1/2 avocado, cubes 

1/4 cup cilantro, chopped 

4 tablespoons Mayo 

Juice of 1 lemon 

Hot sauce to taste 

  • Combine all ingredients in large bowl. 
  • Chill and EAT THE WHOLE THING ! 

Super Spicy Wings 

I’m Keto right now so I can’t really do many sauces … I drive by a Buffalo Hot Wings 4 times a day and salivate because I love and miss wings so bad ! I remembered I had purchased some habanero powder and tought I would give it a try today to satisfy my craving ! You can substitute with any Chile powder YOU have ! 

2 pounds chicken wings 

2 tablespoons avocado oil 

1 tablespoon garlic powder 

1/2 tablespoon sea salt 

1 teaspoon Tumeric powder 

1 teaspoon cumin 

1 teaspoon oregano 

1/2 – 2 teaspoons Chile powder (i used 1/2 teaspoon habanero powder)

  • Preheat oven to 400 degrees 
  • Combine all ingredients and massage well into the wings. 
  • Arrange on a parchment covered sheet pan. 
  • Bake for 40 minutes. 
  • Enjoy nice and hot. 


Fergie’s Cauliflower Pizza Crust 

As most of you already know I’ve been been eating Keto for a bit over a week now … I’ve been working hard trying to think of  Ketogenic meals that EVERYONE will eat.  So hey… who doesn’t like pizza? 

Fergie’s Cauliflower Pizza Crust 

16 ounces of Riced Cauliflower 

2 cups grated Parmesan Cheese 

2 tablespoons homemade mayonnaise 

2 eggs 

1 tablespoon seasoning salt (I used Spice Cave Air) 

1 tablespoon parsley flakes 

1 tablespoon granulated garlic 

  • Preheat oven to 400 degrees.
  • Combine all ingredients in a large bowl. 
  • Line a pizza pan with parchment paper. 
  • Spread the entire mixture onto pan and press down. 
  • Bake for 20-30 minutes or until golden brown. 
  • Top with your favorite toppings and place back in oven until cheese is melted. 

Keto Meatballs 

Ok first and foremost I have to warn you that you may not want to share these delicious balls of meat.  I mean seriously… moist, delicious, savory, and a little bit of spice ! 

1 pound ground bison 

1 pound ground pork 

1 green onion

1 garlic clove 

1/2 cup Parmesan, shredded 

1 egg 

2 heaping tablespoons flaxmeal 

1 tablespoon parsley flakes 

1 teaspoon oregano 

1 teaspoon sea salt 

1 teaspoon Harissa powder 

1/2 teaspoon ground pepper 

1 teaspoon oil for pan 

  • Place all ingredients, except the oil, in bowl and mix until just combined. 
  • Using a medium cookie scoop shape 15 Meatballs. 
  • Heat a cast iron pan and add the oil. 
  • Place Meatballs in hot skillet and sear Meatballs on all sides. 
  • Add 1/2 cup of water to skillet and cover. 
  • Set a timer for 5 minutes. 
  • Serve nice and hot ! 

Keto Krunch Shrimp Salad 

This salad is easy peasy, crunchy and protein packed ! The simplicity of this salad will blow you away because it’s so incredibly full of flavor. 

9 ounces shrimp, peeled, deveined

2 celery stalks, chopped 

2 Persian cucumbers, chopped 

1/4 cup fresh cilantro, chopped

Juice of one lemon 

2 tablespoons homemade mayonnaise 

1-2 tablespoons hot sauce 

1 teaspoon sea salt 

  • Fill a bowl with water & ice and set aside.
  • Bring 6 cups of water to a rolling boil. 
  • Add 1 tablespoon sea salt 
  • Cook Shrimp for 3 minutes and scoop Shrimp out and place in ice bowl, strain after a couple of minutes. 
  • Place all ingredients in bowl and enjoy! 

Keto Phat Bombs 

Seriously… more fat? What? I have to eat these amazing little chocolate treats… ummm heck yeah! 

1/2 cup coconut oil 

1/2 cup ghee 

1/2 cup almond butter or all natural peanut butter

4 tablespoons raw cacao powder 

Stevia to taste … add a couple of drops at a time. 

– Melt the coconut oil, ghee, almond/peanut butter and cacao powder gently over low heat. 

– Once melted remove from heat. 

– Whisk in the cacao powder and stevia.

– Pour into 24 silicone or plastic molds. 

– Pop out of molds and keep in freezer bag in freezer. 

Keto Spicy Pot Roast 

Going strict Keto for the next few weeks has been easy because I have a ton of good and healthy choices just waiting for me in the fridge.  I made this Pot Roast in the slow cooker and it was seriously the easiest thing to make.  Remember this is Ketogenic so it hardly has Vegetables (carbs) and is high in fat.  So if you are living a Keto lifestyle it is perfect for you! 

3 tablespoons bacon fat 

4 pounds chuck roast, cut into cubes 

3 celery stalks, whole 

1 jalapeño pepper, sliced in half the long way

1/2 onion, sliced 

1/2 fennel bulb, sliced 

2 tablespoons tomato paste (sugar free) 

1 tablespoon sea salt 

2 teaspoons garlic powder 

2 teaspoons oregano 

2 teaspoons Harissa Powder 

1 cup bone broth 

– I set my slow cooker to seat and I heat the bacon fat.

– Add the salt and spices and cook the beef until nice and browned. 

– Add the remaining ingredients and set for 4 hours. 

Keto Crepes 

Keto Crepes are usually made plain (which are great) but I added some extra goodies to bump up the nutritional value ! 

6 eggs 

6 ounces full fat organic cream cheese 

1 tablespoons chia seeds

1 tablespoons flaxseed meal 

1 tablespoons Whole Flaxseeds 

Ghee or butter for cooking

– Blend all ingredients, except for the whole flax seeds, for 1 minute.  

– Remove the batter from Blender and add the whole flaxseeds. Wisk in with a fork. 

– Heat skillet and add 1/2 teaspoon of ghee or butter, pour 1/3 cup of batter and immediately swirl around to make a nice even crepe on MED/high heat. 

– As soon as the top of the crepe is opaque carefully flip and cook only 30 seconds. 

– This recipe makes 6 Crepes