Banana Nut Mug Cake (low carb) 

I’m not much a sweets person but I have been craving banana bread ! This is a small cake so unless you eat the whole thing I would hardly call it indulging ! 

1/2 small banana, ripe, mashed 

1 egg

2 tablespoons flaxmeal 

1 tablespoon almond flour 

1 tablespoon Pecans, chopped

1 tablespoon Lily’s Dark chocolate chips 

1 tablespoon coconut oil 

1 teaspoon chia seeds 

1 teaspoon powdered stevia 

1/4 teaspoon baking powder 

1/4 teaspoon ground cinnamon 

Pinch of salt 

  • Preheat oven to 375
  • Combine all the ingredients. 
  • Spray a mug or medium ramekin with cooking spray. 
  • Pour batter in mug or ramskin and bake for 20 min or until center is firm. 
  • You may be able to microwave it … I don’t have a microwave so I could not try it. 

Creamed Spinach 

So this Keto thing isn’t that bad after all.  I died and went to heaven with this dish. 

2 boxes frozen organic spinach, defrosted with liquid squeezed out well 

1/2 cup onion, minced 

2 garlic cloves, grated in microplane 

1 tablespoon avocado or olive oil 

4 ounces organic cream cheese 

1 cup grated parm 

1 cup cheese (I used Kerrygold Blarney) shredded 

1 cup organic heavy cream 

  •  Sauté the onions and garlic on low until soft and translucent. 
  • Add the remaining ingredients until the cheese is all melted. 
  • Salt and pepper to taste. 

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. 




W

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.