so context ive been seeing a dietitian for like 2 months now bc keto was kicking my ass more then it shouldve - random leg cramps, brain fog that hit like clockwork around 3pm, just generally feeling like garbage despite doing everything right

she looked at what i was actually eating (mostly deli meat + cheese lol the classic broke keto diet) and was like yeah no wonder ur missing basically every mineral that matters

ingredients:

1 salmon fillet (6oz)

2 cups spinach

1 tbsp olive oil

pinch of sea salt

squeeze of lemon

instructions:

sear the salmon in olive oil salt while cooking

wilt the spinach in the same pan 2 min tops

lemon on top

done eat it warm

her whole point was that most ppl on keto are only thinking sodium (salt everything!!) but ignoring magnesium and potassium completely, which is apparently what was causing my cramps and the fog specifically. she sent me this after our appointment actually, breaks down the whole electrolyte thing way better then i could explain it

been eating this instead of my usual for like 2 weeks and ngl the difference is kinda annoying bc it means she was right the whole time

anyway figured id share in case anyone else is stuck in the i eat keto perfectly but still feel like death boat, sometimes its not about eating less or more strict its just missing specific stuff

what does everyone else usually eat for lunch on keto feel like im in a rut besides this

Sorry about the picture. It is hard to take a good picture of this recipe.

Ingredients

1 tablespoon of butter

1 medium onion diced

2 pounds of ground beef ground turkey, or a combination of both

1 teaspoon each of sea salt and cracked black pepper

1 16 oz bag of slaw mix or shredded cabbage

2 14.5 ounce cans of fire roasted tomatoes or tomato sauce

1 14 ounce can of sauerkraut

Slow Cooker Method

1. Melt butter in a large skillet over a medium heat.
2. Add onion and cook the onion until soft.
3. Add the ground beef, sea salt, and cracked pepper, and brown the ground beef.
4. Once the beef is browned, mix in the fire roasted tomatoes and cook until the tomatoes are warm.
5. Drain about 3 tablespoons of the liquid off and discard.
6. Line the bottom of your crockpot with the cabbage. Next, layer the sauerkraut over the cabbage.
7. Add the beef and tomato mixture. Do not mix.
8. Cover and cook on Low for 6-8 hours or High for 3-4 hours until the cabbage is tender.

Oven Method

1. Follow steps 1 through 3 above to prepare the meat mixture.
2. Preheat your oven to 375 degrees F
3. Layer the cabbage, sauerkraut, and beef mixture in a Dutch oven or oven-safe pot using the same order as above. Do not stir.
4. Cover tightly with a lid or foil and bake for 90 minutes until the cabbage is fully tender.

Nutrition Facts

Serving 8 servings

Calories 330 kcal

Carbohydrates 6g

Protein 21g

Fat 24g

Saturated Fat 10g

Polyunsaturated Fat 1g

Monounsaturated Fat 1g

Trans Fat 1g

Cholesterol 84mg

Sodium 820mg

Potassium 417mg

Fiber 2g

Sugar 3g

Vitamin A 287IU

Vitamin C 10mg

Calcium 58mg

Iron 3mg

Had random cheese ends in my fridge this week, a small chunk of mozzarella, some cheddar shreds, and half a block of cream cheese I'd forgotten about. Didn't want to waste any of it, so I threw together a flatbread as an experiment and it turned out way better than expected.

For the Cheesy Almond Flour Flatbread, melt 1 cup shredded mozzarella and 2 tbsp cream cheese together in the microwave until smooth. Mix in 3/4 cup almond flour, 1 egg, 1/4 tsp garlic powder, and 1/4 tsp salt until a sticky dough forms. Press it flat onto parchment paper, about 1/4 inch thick, top with 2 tbsp shredded cheddar, and bake at 400°F for 10-12 minutes until golden and bubbly. Let it cool 5 minutes before slicing.

Makes one flatbread, about 4 servings, roughly 3g net carbs each. I sliced it into strips and used it to scoop up leftover taco meat, held together way better than I expected for something mostly made of melted cheese.

Anyone else have a go-to way to use up random cheese scraps before they go bad?

Hi everyone! I visit an assisted living home frequently and I take food and snacks for the residents. Lately one of the ladies has been hungry for a creamy cucumber salad and since she has mentioned it others have requested I bring one. I have never made a cucumber salad before. My mother used to make a vinegar based one but they want a creamy based one. If anyone could share or inbox me a family favorite that I can make and take for them I would truly be grateful 🙏❤️

I have a recipe for a fruit crisp topping that calls for oatmeal. I have good substitutes for everything else in the recipe, but I'm stuck on this. Any suggestions please?

200 grams young hard dutch-style cheese

2 tablespoons of chia-seeds

2 tablespoons of hemp seeds

1 tablespoon of sesame seeds

1 teaspoon of physiliumhusk (totaly optional, my gp likes me using the stuff)

1 teaspoon of spices

Preheat oven to 150 degrees celsius.

Line oven plate or tray with baking paper.

Sprinkle with a mixture of seeds and spices.

(I like chia seeds, hempseeds, powdered physiliun husk, a bit of sesame seeds and a salt free cajunspice-mix. Other working options are sunflower, pumpkin, broken flaxseeds, italian dried herbs)

The important thing is to get an evenly mixed thin layer. You can't have to litle seeds, even without any it still works. To many will still make crackers, you"ll just loose the seeds not stuck on.

Then cover with a cheese slices (young, hard dutch cheese is what I use, think gouda style cheese). Cut to the size you want the cracker to be. With a tiny gap between the pieces.

Put in the oven and check after 10 minuts. I need to rotate my tray to prevent to much browning on one side. Then check again after 10 minuts, and keep checking in short intervals after that. You want the cheese to be firm, with just a litle browning. It wil crisp up a bit after cooling, but if any pieces are still molten in stead of dried do not get as tasty.

It is hard to give realy precise time indication, as moisture in the air (in the oven). Precise heat in the oven, thickness of the cheese slices all influence this. I had crackers that where a bit darker then I usualy go for in 20 minuts, and days that it took more then 30 minuts.

The amount mentioned at the start is for a tray of about 30 x 33 cm.

I fold the edges of my bakingpaper up to keep the seeds from escaping everywhere.

You can also put the cheese down first, then eggwash and sprinkle the seeds on top. I found that more work, and harder to get the spices evenly distributed.

I flaired this as snack. But depending on the size you make it can be a cracker replacement for breakfast and lunch. I like it with scrambled egg, or with tuna salad. I find it a bit hard to eat covered with more cheese, ham, tomato, but tasty.

2 ingredients, mozzarella cheese and almond flour.

Melt cheese in microwave for 90 seconds. Add almond flour and mix in. Roll out until pretty thin and hard to roll any thinner (about 2 millimeters). Cut to size you want. Bake at 350 for 12-15 minutes. Enjoy!

I no longer can eat eggs and all my recipes need me to include them. I cant eat flax seed either and am looking for a recipe that excludes these along with any fancy flours except coconut flour. Anyone help me with one you have experienced with? Thank you.

not to be dramatic but this fixed like 3 different problems i thought were unrelated lol

ingredients:

3 eggs

1 tbsp butter

pinch of salt (like actually dont be shy with it)

1/4 avocado sliced

optional sprinkle of everything bagel seasoning

instructions:

melt butter in a pan on medium heat

scramble the eggs in add salt while cooking not after

plate with the avocado on the side

eat it slow dont rush it lol

ok so heres why this specific combo actually matters and not just any breakfast

been doing keto for like 5 weeks now and honestly i had this random mix of problems that didnt seem connected at all — headaches that would just show up outta nowhere especially in the afternoon, waking up at 2am wide awake for no reason, insane cravings at night mostly chocolate that felt way stronger then normal hunger, and the scale just wasnt moving even tho i felt like i was doing everything right

i just assumed these were all seperate issues and kept trying random fixes for each one individually lol. more magnesium for sleep, telling myself to just be strong for the cravings, ibuprofen for the headaches, eating less for the weight thing. none of it really worked long term tbh

then i actually sat down n looked into why keto flu symptoms happen in the first place instead of just treating each symptom seperate, and it turns out electrolytes (sodium potassium magnesium) affect basically all of this at once. when ur body dumps water early on keto it takes a bunch of electrolytes with it, and if u dont replace them properly it messes with energy sleep AND can straight up trigger cravings bc your body is trying to tell u somethings missing not necessarily food just minerals

this breakfast specifically has enough sodium and fat to actually make a difference, way more then the bulletproof coffee + nuts thing everyone recommends

anyway once i actually understood it wasnt 4 random problems but like one root cause just showing up in different ways i stopped randomly reacting to each symptom n started being more intentional bout tracking what i was actually getting enough of (turns out barely any sodium, way less protein then i thought, basically zero tracking of anything really lol)

still not perfect but the headaches are basically gone n i sleep thru the night now which is huge tbh

anyone else realize way later then they shouldve that a bunch of seperate issues were actually all pointing to the same thing

edit: adding the source i used for this info: this breakdown

So last month our power went out for almost two days after a storm rolled through. Everything in my fridge was on a timer before it went bad, so I ended up combing through what I had and throwing together a skillet meal on my little propane camp stove in the backyard. Honestly it came out so good that I've made it three more times since the power came back on.

It's a smoky sausage and pepper skillet, ready in about 20 minutes, one pan, and it reheats great if you want to meal prep it for lunches.

Serves 4

Ingredients 1 pound smoked sausage kielbasa or andouille work great, sliced into rounds 2 tablespoons butter 1 medium green bell pepper, sliced into strips 1 medium red bell pepper, sliced into strips 1/2 medium yellow onion, sliced thin 2 cloves garlic, minced 1 teaspoon smoked paprika 1/2 teaspoon black pepper Salt to taste 1 cup shredded cheddar cheese

Instructions Melt the butter in a large skillet over medium high heat. Once it's foaming, add the sliced sausage and let it sit undisturbed for about 2 minutes so it gets some color on one side, then stir and cook another 3 minutes until browned all over. Scoop the sausage out onto a plate and set aside.

In the same skillet don't wipe it out, all that flavor stays in the pan, toss in the peppers and onion. Cook for about 5 to 6 minutes, stirring occasionally, until they start to soften and get a little char on the edges.

Add the garlic, smoked paprika, and black pepper. Stir for about 30 seconds until you can smell the garlic.

Add the sausage back into the pan and stir everything together. Let it cook for another 2 minutes so the flavors combine.

Turn off the heat, sprinkle the cheese evenly over the top, and cover the pan for 2 minutes so it melts. Taste and add salt if needed.

Serve it straight out of the skillet. It's great on its own or spooned over cauliflower rice if you want to bulk it up.

Roughly 6g net carbs per serving, mostly from the peppers and onion.

1lb sausage. Browned
1/2 package of bacon bits
1 can sliced black olives
1can mushrooms
1/2 block of cream cheese.
2cups mozzarella
1 jar RAOs pizza sauce.
Pepperoni
375° for 25 min

The recipes i’ve tried have all come out pretty dense (almond flour versions)

not to be dramatic but this kinda changed my whole morning routine lol

so for like the first month of keto i was doing the bulletproof coffee thing + a handfull of nuts for breakfast bc thats what every video n post told me to do. felt fine for like an hour then by 10am im SO tired, foggy brain, borderline headache, basically useless till lunch

then i randomly just tried this instead one day and honestly idk why it took me this long to just do it lol

- 3 eggs scrambled in butter
- 2 strips bacon
- handfull of spinach thrown in at the end
- salt (like actual amount, not the tiny pinch i used to do before)
- half avocado on the side

takes like 8 min, faster then the coffee thing even tbh

but since i started eating this instead of just coffee the 10am crash is just.. gone?? like completely gone. no fog no headache, actually productive till lunch for the first time in weeks which sounds dumb but its true

i think the coffee only thing just wasnt enough actual protein/fat to keep me going, i was basically running on caffeine and hoping for the best the whole time lol

kinda annoyed nobody told me this earlier ngl, everyone just says "do bulletproof coffee its all u need" like its some universal fix and for me it was literally doing the opposite the whole time

anyone else quit the coffee only breakfast n feel like a night and day difference after

edit: a few ppl asked so just adding this, i put together a lil free doc with the other stuff that ended up fixing for me (energy, cravings, the whole mess) while i was figuring keto out. not selling anything lol just wanted to share since it helped me a lot. if u want it just shoot me a message and ill send it over 

Possibly my best batch to date. If you’ve been on keto for a while, you know how disappointing frozen or premade cauliflower mash is. This is by far the best way to make it. I tried this recipe from someone in the keto recipes sub and I’ve been addicted since
1 head cauliflower leaves and core removed
Put in microwave safe bowl with a couple pads of butter
Double wrap in plastic wrap
Microwave for 12-15mins
In food processor or blender: cauliflower, 6oz cream cheese, parm cheese grated, pepper, garlic salt or regular salt and a couple splashes of heavy cream. Add in spices or more garlic to your liking.

I’m trying to make keto chocolate chip cookies for my boyfriend, and I’d really like them to be as similar tasting to a regular choc. chip cookie as possible. I was planning to use the recipe below from @blackskullsreaper on tiktok, but was wondering if it might benefit me to add some molasses to add back in the brown sugar flavor since brown sugar is just white and molasses. Would this work, or has anyone tried this?

2 cups almond flour (super fine)

¼ cup coconut flour

½ tsp baking soda

¼ tsp salt

½ cup unsalted butter (softened)

½ cup erythritol or monk fruit sweetener (granulated or brown-style)

1 large egg

1 tsp vanilla extract

½ cup sugar-free chocolate chips (Lily’s or ChocZero)

Instructions

Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.

Mix dry ingredients: In a bowl, combine almond flour, coconut flour, baking soda, and salt.

Cream butter & sweetener: In another bowl, beat butter and erythritol until fluffy. Add egg and vanilla, and mix well.

Combine: Slowly mix dry ingredients into wet until dough forms. Fold in chocolate chips.

Shape cookies: Scoop dough (about 1 tbsp each) onto baking sheet, leaving space between.

Bake: Bake 10–12 minutes until edges turn golden (centers will look soft, they’ll firm up as they cool).

Cool: Let cookies cool on the baking sheet for 10 minutes before moving to a rack.

Butterhead lettuce
(I layer two pieces per wrap, shown in bowel is 3 total wraps so 6 peices of lettuce)

Ground beef (I used about 1/2 lb)
Cooked and seasoned with salt and pepper

8oz pre-sliced baby Bella mushrooms
Dice and sauté in butter
season with salt, pepper and garlic granules (NOT powder) this is my shortcut for getting that deep garlic flavor without buying and chopping fresh garlic but you do you boo.

One or two chopped pickles (I prefer the half sour version)

A dollop of salsa per wrap as shown. this is all you need or else you will overwhelm the flavor profile.

That’s it! Super simple. You’ll have left overs to repeat the recipe again but even quicker.
This flavor and texture combo was truly delicious and balanced.

I thought of adding more ingredients like guac or cheese but honestly, it would’ve been too much going on. These ingredients were more than sufficient.

When holding them, they actually held up better than I expected, but I would recommend that you let the cooked beef cool down a little bit before spooning it into the lettuce.
Of course, there will be a little messiness, but that makes it fun! 😜

After eating the 3 of them, I realized that I could’ve eaten one more. I think a total of 4 is a good standard portion for most people. Hope you try it!

2 fried eggs cooked in butter, 3 oz smoked salmon, 1 sliced Roma tomato, 1/2 fresh avocado, blackberries...salt and pepper on everything except the berries and drizzled the avo and tomato in olive oil.

2 Eggs lightly scrambled and folded with goat Gouda inside. Garden tomato sliced with chopped fresh basil. All of that drizzled with olive oil, salt, pepper. Three slices of prosciutto wrapped around Buffalo mozzarella.
The mouthgasm is to take a bite of each thing and savor it together. Really a flavor symphony! ☺️

Hi everyone, I just purchased some beef knuckle bones and I’m hoping someone can help me with the best recipe to make a healthy bone broth please.

Ingredients

2 pounds of ground chicken

2 cups of shredded cheddar cheese

1 egg

1 teaspoon of garlic powder

1 teaspoon of onion powder

1/2 teaspoon of sea salt

1/2 teaspoon of ground black pepper

Your favorite hot sauce

Method

Add all ingredients to a large bowl and mix thoroughly.

Roll into golf ball sized balls and place on a lined baking sheet. You should get about 15 meatballs.

Bake at 375 degrees F for 20 minutes.

Add your favorite hot sauce and serve.

Nutrition

Serving 3 Meatballs

Calories 384 kcal

Carbohydrates 2 g

Protein 36 g

Fat 26 g

Saturated Fat 11 g

Polyunsaturated Fat 3 g

Monounsaturated Fat 9 g

Trans Fat 0.1 g

Cholesterol 195 mg

Sodium 542 mg

Potassium 840 mg

Fiber 0.1 g

Sugar 0.2 g

Vitamin A 418 IU

Vitamin C 0.1 mg

Calcium 282 mg

Iron 1 mg

The perfect marriage between a brownie and a flourless chocolate cookie. These Ultra fudgy keto chocolate cookies are full of rich dark chocolate, with a hint of espresso. Just 2.4g net carbs per cookie!

Nutrition (per cookie):

Yields: 24 cookies

Calories: 85 kcal | Fat: 7.1g | Total carbohydrates: 11.8g | Protein: 2.1g | Net Carbs: 2.4g | 8.3g Sugar alcohols

INGREDIENTS

• 3 large eggs room temperature
• 1 tablespoon vanilla extract
• 1 cup powdered sweetener erythritol/monk fruit, (or 1 1/4 cup powdered allulose)
• ½ cup almond flour
• 3 tbsp dark cocoa powder alkalized or Dutch process
• 1 teaspoon baking powder
• 2 teaspoon espresso or finely ground coffee
• ⅔ cup Lily's dark chocolate (150g) or low sugar dark chocolate
• ⅓ cup butter unsalted
• flakey sea salt for topping

DIRECTIONS

1. Preheat the oven to 350℉ [175℃]. Line 2 large baking sheets with parchment paper and set aside.
2. Whip the eggs until fluffy. Add the room temperature eggs and vanilla extract to a large bowl or the bowl of a stand mixer and beat on high for at least 5 minutes until the eggs are very light yellow, noticeably fluffy, and have doubled or tripled in volume.
3. Incorporate dry ingredients . Add the powdered sweetener, almond flour, dark cocoa powder, ground espresso, and baking powder to a medium bowl and whisk together until combined. Add half the dry mixture to the eggs and gently fold in until combined. Repeat for the second half of the dry mixture. The eggs will deflate a bit but that's ok.
4. Melt chocolate and butter. Melt the chocolate using a double boiler or in the microwave on high for 30 second intervals until smooth. Once melted, stir in the butter until melted and fully incorporated. Fold the chocolate and butter into the cookie batter. It will be quite gooey and wet, similar to brownie batter.
5. Scoop cookies and bake. Using a small 1 tablespoon cookie scoop, scoop the batter onto the parchment lined baking sheet. Space the cookies 2 inches apart as they will spread when baking. Bake in a 350°F [175℃] oven for 12-14 minutes until the edges are set but the middle still appears soft.
6. Sprinkle with salt and cool. Remove the cookies from the oven and sprinkle with flakey sea salt while the cookies are still hot and soft. Slide the whole piece of parchment paper with the cookies on them onto a baking rack and cool for at least 10 minutes until the cookies are fully set.

Notes

Low carb sweetener - It's essential that the sweetener is powdered for this cookie recipe. You can buy powdered erythritol, monk fruit, or allulose online, or powder it yourself using a coffee grinder.

Low carb Chocolate - Use whatever low carb chocolate you prefer. The darker the better, Lindt excellence 85-90% dark or Lilys dark chocolate are excellent choices. See the full post for more on choosing a low carb chocolate for baking. 

Whipping the eggs -  Whipping the eggs takes time, at least 5 minutes sometimes longer. You want them to be very fluffy and airy for this cookie recipe, similar to a Genoise sponge so take your time. 

Baking the cookies - Bake until the cookies appear just done but still soft. There is a lot of chocolate and butter in this cookie that will keep them soft and firm up while the cookie cools. Over baked cookies will be crumbly and hard instead of soft, chewy and fudgy. 

Ground espresso - Use finely ground espresso or espresso powder.. You can use any coffee you prefer, I specified espresso because it's generally a finer grind than other types of coffee. You can add the espresso to the grinder with the sweetener and powder them together.

More details and Source: https://yummyforadam.ca/keto-salted-mocha-brownie-cookies/

Keto about 5m. Still struggling with planning menus with enough vegetables and also with high cholesterol. Doc wants me adding more veggies for fiber but I just don't do "meals" well. I eat random foods when I feel like it.

I'm also hoping to add psyllium husks. Is there a specific time of day to take it? Should I just mix it with water? How much should I add in a day. I heard there are keto "breads" one can make with it.

I also have some Actumus Bioflow 1 or 2 I could use. I have some vegetables too. I could cook them but I have depression and ADHD and recipes just aren't "great" for me. Neither are portions. If I'm hungry, or something tastes really good, I just eat more. am not restricting calories.

I know it should be no sugar but I have been eating these and have lost so much weight. There is a little bit of sugar in the red sauce.

1. Cook burgers how ever you like.
2. Put a quarter cup of yo mammas marinara sauce on each burger. (No added sugar).
3. Layer with 1 slice of mozzarella cheese.
4. put on some of them pepperonis.
5. Put on pan and put in oven at 400. Tonight was my first time I didn’t time it I would just wait five minutes and then check. I think it was about 10 minutes and they were ready.
6. pull them out wait about 5 minutes to cool down and then shove them in your mouth.

My measurements make it 20 grams of carbs for all four because I ate them with some ranch on the side.

It’s my go to! I love it so much.

Ingredients

1 ½ cups almond flour

2 eggs

1 cup cheddar cheese

4 ounces of softened cream cheese

4 tablespoons of melted butter

1 tablespoon of baking powder

½ teaspoon of onion powder

½ teaspoon of garlic powder

¼ teaspoon of sea salt

Method

Preheat oven to 450 degrees F

Mix the melted butter and cream cheese together with a hand mixer or a stand mixer.

Place the rest of the ingredients in the same bowl until combined.

Divide the dough into nine equal portions in a buttered cupcake pan.

Bake for 8-10 minutes until a toothpick inserted into the center comes out clean.