Pepperoni chips

I've found a new great keto/lchf snack! Pepperoni chips. Super tasty, super quick, super crunchy...do I need to continue?!

Place the pepperoni on a piece of paper towel



Cook the pepperoni in the microwave. I had to try different times until I found the right consistency. I figured out that 40 seconds was the perfect time on my microwave. You might have to experiment a couple of times until the chips get the right crispiness.



Crispy tasty pepperoni chips! They are great with a garlic dip (full fat sourcream, chopped garlic and salt).

keto and lchf inspired school lunch

Yesterday school started so it's back to start packing school lunches again. My children (kindergarten and 6th grade) don't follow the LCHF/keto lifestyle, but they come pretty close. We save candy eating for Saturdays only and we stay away from processed food as much as we can.

Here are some keto and lchf inspired school lunch examples:

6th Grade lunch example: Snack - Babybell cheese and carrots Lunch - Turkey, raspberries and almonds

Kindergarten lunch example: Snack - Babybell and apple Lunch - yougurt, carrots and crackers

Since it's all about keeping a balance we splurge with popcorn, whole grain crackers or dark chocolate on Fridays. I want them to know that no food is forbidden, we just don't eat them all the time.

LCHF/Keto breakfast ideas

There are many breakfast recipes and dishes while following the LCHF/ketogenic lifestyle. No worries of getting bored. What I like about these recipes is that they are not only quick and easy, they are also very filling so I never go hungry.

Below are some LCHF/keto breakfast ideas. You can find the recipes in my book - Eat more Fat, Fatty - and lose weight.

• Scrambled Eggs with Bacon
• Boiled Eggs with Butter
• Bacon Pancakes
• Omelets
• Mushroom, Ham, and Peppers
• Spinach, Tomato, and Onion
• Scrambled Pancakes
• Coconut Waffles
• Magic Bullet Coffee
• Turkey, Ham, and Roast Beef Roll-ups
• Muffin Omelets

This is my favorite Sunday breakfast. Coconut Waffles. What is your favorite breakfast?

Oscar Mayer's P3 - so close yet so far away

.I was so happy to see Oscar Mayer's new product P3, until I looked closer and saw that the cheese is reduced fat. So close yet so far away...Yes, it's a better snack than chips or cookies, but I would have loved to see them at least creating one of the packets with full fat cheese. Oscar Mayer had a great opportunity to help people to better health and to continue educating everyone of the right food to eat, but unfortunate they missed it.

Oscar Mayer's P3

LCHF/ketogenic recipe - Broccoli Salad

This week's Summer salad - Broccoli Salad. A filling salad full of nutrition and taste.

Prep time: 5 mins Cook time: 15 mins Total time: 20 mins

4 servings

Ingredients • 1/2 pound bacon • 1 red onion • 2 heads fresh broccoli • 2 tablespoons white wine vinegar • 1 cup mayonnaise • 3/4 cup sliced almonds

Directions 1. Place bacon in a deep skillet and cook over medium high heat until evenly brown. Cool and crumble. 2. Cut the broccoli into bite-size pieces and cut the onion into thin bite-size slices. Place in a large bowl. 3. Add the bacon and almonds and mix well. 3. To prepare the dressing, mix the mayonnaise and vinegar together until smooth. Stir into the salad, let chill and serve.

Enjoy!

I can't give up bananas!

I don't know how many times I've heard - I can't give up bananas! I won't get my potassium if I do - as an argument why people can't give up fruits and follow the LCHF/ketogenic lifestyle. But there are many other foods that will give you potassium, and in even higher quantities than bananas.

All these provide more potassium than bananas. And they are all LCHF/keto approved with their low carbs and low sugar contents.

Dark leafy greens

Fish

Avocado

Mushrooms

If you are craving fruits, go for raspberries, strawberries or blueberries. No need to feel deprived!

LCHF and Ketogenic recipe - Asparagus and tomato salad

.This week's Summer salad - asparagus and tomato salad. A refreshing vegetarian salad.

Prep time: 10 mins Cook time: 0 mins Total time: 10 mins

4 servings

Ingredients • 1/2 cup chopped asparagus • 2 cups baby spinach • 1 cup arugula • 16 black olives, pitted and cut in half • 4 ripe tomatoes • 1/4 cup toasted pine nuts

Dressing • 2 tbsp olive oil • 2 tsp lemon oil • 1 tsp whole-grain mustard • 4 tbsp balsamic vinegar • Salt and pepper to taste

Directions 1. Steam the asparagus until al dente. Cut them into 2-inch pieces. 2. Rinse and chop the tomatoes into large chunks. 3. Cut the olive in half. 4. Place all ingredients in a serving bowl. 5. Make the dressing; mix all ingredients in a small bowl and whisk it together. 6. Pour it over the salad and mix well. 7. Serve it.

Enjoy!

Fatburger Hates Gluten, Launches the Double Down of Burgers

.Great to see Fatburger's new burger! One more restaurant stepping in the right direction and serving the right food.

"Fatburger is debuting a "protein style burger" which features hamburgers for buns. According to the press release, it's comprised of lettuce, pickled, relish, onion, and mustard sandwiched between two lean burger patties. The gluten-averse burger will debut at the chain's Beverly Hills location today before making its way to menus nationwide"

Article: Fatburger Hates Gluten, Launches the Double Down of Burgers.

Parsley butter

.Parsley butter is one of my favorite condiments and an easy way to add your fat to your diet. I eat it with both meat and seafood. I included a recipe for parsley butter in my book, but this week I created another recipe which doesn't include as many ingredients:

Ingredients • 2 sticks of butter • 1/2 cup of parsley • A pinch of salt • A pinch of garlic powder • 1 garlic clove, crushed

Directions • Leave the sticks of butter in room temperature until soft. • Add all the ingredients to the butter and mix well using your hands. • Place the butter in a roll on a piece of parchment paper and roll it up. • Place the roll in the fridge until it hardens. Slice it up and serve with meat and seafood.

Enjoy!

Entertaining with LCHF/Ketogenic foods

.I get a lot of questions regarding entertaining with LCHF/Ketogenic foods. We had friends over this weekend and I was able to adjust every recipe easily so that both keto and non-keto eaters were happy. The key is to serve a Clean Eating menu with keto condiments, so that everyone can pick and adjust their plate to what they want to eat.

I changed our favorite potato salad to a keto dish by swapping the potatoes with cucumber. It was great to see all non-keto eaters choosing the cucumber salad over the potato salad.

Ingredients • 1 cucumber • 1 cup of cherry tomatoes, halved • 1/4 cup of red onion (less if it's strong), chopped • I 8.05 oz bottle of California sun-dried tomatoes, keep the oil • 1 garlic clove • 1/4 cup olive oil • 1 cap red wine vinegar • I box of feta cheese cubes

Directions • Rinse and chop the cucumber in big chunks and place them in a large bowl • Rinse the cherry tomatoes and cut them in half. Add them to the cucumbers. • Chop the red onion. Add them to the cucumber and tomatoes. • Pour the oil from the

Enjoy!

.

Clean eating and ketogenic recipe - tomato, salmon and shrimp salad

.Summer is the time to enjoy fresh salads so I'm going to share my favorite salad recipes once a week for the entire Summer. Send me your favorite salad and I will share them with everyone!

Tomato, salmon and shrimp salad

Prep time: 10 mins Cook time: 0 mins Total time: 10 mins

1 serving

Ingredients • 1 cup cherry tomatoes • 5 salads leaves • 1/2 cup of salmon • 1 cup of large cooked shrimp • 1/4 cup olive oil • 2 tbsp lemon juice • A couple of fresh dill sprigs • Pinch of salt and pepper

Directions 1. Rinse the tomatoes and cut them in half. 2. Rinse the lettuce and pat dry. Place around the edges in a bowl. 3. Place tomatoes in the middle of the bowl. 4. Using scissors, snip the salmon in strips and add to the salad. 5. Add the shrimp to the salad. 6. In a small bowl, mix the oil, lemon and spices 7. Chop the dill and add to the dressing. Stir and pour over the salad.

Enjoy!

A ketogenic dessert - berries and cream

.Following a ketogenic lifestyle is never boring. I whipped up a quick dessert after dinner last night - berries and cream. Super easy and delish!

Clean eating and ketogenic recipe - baked eggplant mozzarella

.Prep time: 10 min Cook time: 20 mins Total time: 30 mins

You can't never go wrong with veggies and cheese...Here is a flavorful and healthy recipe - baked eggplant mozzarella. Just replace the bread with a salad and you have a ketogenic meal.

Ingredients • 2 eggplants • 3 tbsp olive oil • 1 onion • 1 garlic clove • 8 oz can chopped tomatoes • 1 tbsp tomato purée • 10 oz fresh mozzarella cheese • Salt and pepper • Fresh basil • Hearty whole wheat bread

Instructions 1. Turn on the oven on 400°F. 2. Chop the onion and put it to the side. 3. Crush the garlic and put to the side. 4. Slice up 8 slices of the mozzarella cheese and put them to the side. 5. Clean the eggplant and slice them in the middle lengthwise. 6. Brush the eggplant with 2 tbsp of the oil and place the four pieces on a baking sheet. 7. Roast the eggplant in the oven for 20 minutes. 8. Meanwhile, heat the remaining oil in a frying pan. 9. Add the onion and the garlic to the pan and cook until the onion is soft and is starting to brown. 10. Add the tomatoes and tomato purée and let simmer for about 5 minutes or until the sauce has thickened. 11. Remove the eggplant from the oven and cover each half with sauce and 2 mozzarella slices. 12. Season to taste with salt and pepper and return to the oven for about 4-5 minutes to melt the cheese. 13. Remove from the oven, scatter with basil leaves and serve.

Enjoy!

FDA Prepping Long-Awaited Plan to Reduce Salt

."Food companies and restaurants could soon face government pressure to make their foods less salty — a long-awaited federal effort to try to prevent thousands of deaths each year from heart disease and stroke." - NBC News article about salt.

FDA's plan to reduce salt is great news to our health. Reducing your sodium intake through diet can lower your blood pressure by as much as 25%. There are many health risks with consuming too much salt: Hypertension High intake of salt causes water retention and promotes abnormal influx of water molecules into your blood vessels. This increases your blood volume and blood pressure. Sudden rises of blood pressure can trigger life threatening cardiovascular emergencies like strokes and heart attacks.

Abnormal Heart Development A habit of eating salty food can also heighten your risk of non-blood pressure related heart diseases. Having higher than normal blood volume means that your heart has to work much harder to provide proper circulation.

Osteoporosis Sodium inhibits your body’s absorption and utilization of calcium, leading to a loss of bone mass and increased porousness of your bones. Kidney Disorders Excess calcium and sodium that are not used by your body goes into your urine. This can increase the filtration load of your kidneys and increase the likelihood of crystal formation.

Dehydration and Swelling Feeling thirsty is a direct response after having salty food. This happens because excessive sodium in your blood draws water out of your cells and into your tissues. Dehydrated cells signal your brain for water.

Digestive Diseases Sodium regulates the acid-base balance of blood and body fluids. Too much salt can trigger acid reflux and cause heart burn and long-term damage to your upper digestive tract. Studies have shown that habitual intake of salty foods is a strong risk factor for duodenal and gastric ulcers and cancers.

Electrolyte and Hormone Imbalance Excessive sodium can impact both your electrolyte and hormone balance. Too much sodium can severely hinder the conduction of nerve impulses and induce symptoms like dizziness, muscle cramps and shakiness.

Image: Pinterest

Ending the war on fat

.Little by little everyone is catching up with us and is ending the war on fat. TIME's new issue is covering fat and it's benefits. It so great to get our message out to more people, helping them to a healthier life.

For everyone who wants to find out more about how fat can improve your health - check out my groundbreaking book. Here you fill find all the information and tips for a healthy life:

Clean Eating recipe - Salmon burgers

.How about some omega-3 on this beautiful Tuesday? These salmon burgers is a great Summer dish.

Salmon Burgers

Prep time: 15 mins Cook time: 20 mins Total time: 35 mins

Ingredients

• 2 pounds salmon fillets • 4 sweet potatoes • 2 egg whites • 1 tbsp Dijon mustard • ½ cup fresh bread crumbs (1 slice white bread, ground in a food processor) • 2 tbsp chopped fresh dill • Salt • 2 tbsp olive oil • 4 hamburger buns, toasted • Lettuce and tomatoes

Directions

1. Pre-heat oven to 400° degrees. 2. Cut the sweet potatoes into strips 3. Drizzle the potatoes with 2 tbsp olive oil and sprinkle with salt. 4. Bake the potatoes in oven until fork tender. 5. Heat the grill to medium or heat a grill pan. 6. Chop the dill. 7. Ground the bread to create the bread crumbs. 8. Remove the skin and finely chop the salmon. Place half in a large re-sealable plastic bag and use a flat-surfaced meat pounder or a rolling pin to mash it. 9. Place all the salmon in a large bowl. Combine with egg whites, mustard, bread crumbs, dill, and ½ teaspoon salt. Form 4 ¾-inch-thick patties. 10. Place the patties on grill or in grill pan; cook 4 to 5 minutes per side. (On a stovetop, heat the oil in a grill pan over medium heat and cook patties 5 minutes per side.) 11. Serve the patties on the burger buns with lettuce and sliced tomatoes, and with a side of the potatoes. Enjoy!

Buffalo Meatballs

.Just found this fantastic recipe on Inspired by Charm, which also is a fun blog. These meatballs would be great party food. I'm going to try these meatballs this weekend when we have friends over. I love to try new recipes to get inspired to create my own.

Image and recipe - Inspired by Charm

Clean eating and ketogenic/LCHF recipe - Shrimp Tacos

.A quick healthy meal which the whole family will love - shrimp tacos. Skip the tortillas to make it a ketogenic recipe and switch out the fat-free Greek yogurt for full-fat yogurt.

Prep time: 10 mins Cook time: 20 mins Total time: 30 mins Shrimp Tacos Ingredients • 1 lb shrimp • 6 oz fat free Greek yogurt • ¼ cup chopped cilantro • 2 tbsp fresh lime juice • 1/4-1/2 tsp cayenne pepper • ½ a head of cabbage, thinly sliced (about 5 cups) • 8 corn tortillas • 4 tsp extra virgin olive oil • Salt and pepper to taste Directions 1. Defrost and clean the shrimp. 2. Heat tortillas over medium heat in a dry skillet until warm and starting to form small brown spots, or in the microwave for a few seconds. Set aside on a plate covered with a clean kitchen towel. 3. Chop the cilantro. 4. Mix yogurt, cayenne, lime juice, cilantro, & salt in a small bowl, set aside. 5. Heat two teaspoons of olive oil in a medium non-stick skillet and add cabbage. Cook for about four minutes or until the cabbage is just barely wilted. Season with salt and pepper and set aside. 6. Meanwhile, cut shrimp into thirds, so you have little bite size pieces. 7. In another pan, sauté the shrimp in two teaspoons of olive oil and season with salt, pepper and a dash of cayenne pepper over medium heat just until done. They cook up in just a few minutes so be careful not to over-cook them.. 8. To serve the tacos, place a scoop of cabbage on the warmed tortillas taco, then top with shrimp, and cilantro sauce

Enjoy!

Low carb heddar biscuits

.I'm going to have to try this Low Carb Cheddar Biscuits recipe this weekend. They sound delish! Recipe can be found here.

Clean eating and ketogenic/lchf recipe - Ratatouille

.You can never go wrong with a flavorful vegetarian dish. This Ratatouille is packed with bell peppers which are an excellent source of carotenoids, vitamin A and C, and also a source of over 30 different members of the carotenoid nutrient family. So yummy and super healthy! Skip the bread to make the recipe ketogenic.

Prep time: 15 mins Cook time: 30-35 mins Total time: 45-50 mins

Ratatouille

Ingredients • 1 red pepper • 1 green pepper • 1 yellow pepper • 2 yellow onions • 1 small eggplant • 1 zucchini • 3 garlic cloves • 3 tbsp olive oil • 2 8oz crushed tomatoes • ½ tbsp sugar (optional) • Salt and pepper • Whole wheat bread

Instructions 1. Rinse all vegetables and cut them up 1-inch pieces. 2. Chop the garlic. 3. Heat up the oil in a large pot on low heat. 4. Add the garlic and vegetables and cook stirring for about 5 minutes. Make sure the vegetables cook without getting any color. 5. Add the crushed tomatoes and let simmer on low heat under a lid for about 30 minutes. 6. Add a pinch of salt and pepper. Add sugar if you like (this will enhance the taste of the tomatoes). 7. Pour into a serving bowl. 8. Serve with the whole wheat bread.

Enjoy!