Keto Cookies, Oh My!



Eat the fat: the healthy oils from nuts, grass-fed butter, and say so long to massive carbs!

Use your favorite chocolate chip cookie recipe, but sub in almond flour instead of wheat flour, and a sweetener like xylitol (do NOT let your dogs eat this) or stevia instead of sugar. Kerrygold butter is made from cows that eat grass and provides the proper mix of omega 3s and 6s. If you’re using nuts and want to make them more digestible, you can soak them overnight first, then roast on low heat, or you can simply roast them in a pan with butter. Not too high of heat, though, as that can create some toxins. Use sea salt for extra micronutrients. And dark chocolate, the darker the better on a ketogenic diet. I buy mine at Aldi. Fewer carbs, more protein.

This cookie dough works as cookie bars or as individual cookies. It’s more of a soft cookie, but it holds together just fine. Are you a dipper? Pour a glass of unsweetened almond or coconut milk or dip in cream. Regular milk is loaded with sugar so check your labels. Santa will love you for a low-carb cookie that won’t zap his energy with a sugar crash.

Voila! Eat the fat and enjoy!

If you’re new to Keto, this is the KetoBook  that got me started, the Blender that makes these recipes possible, and the basics to stocking your keto kitchen. So glad you stopped by! Please poke around the blog…I keep it ad-free so that you can read uninterrupted. You will see links to products I like, and if you choose to buy them, you will pay NO additional costs but I will earn a small commission. Thank you!



Why Bone Broth Sipping is a Thing




Bone broth sipping is making the news these days. I hear there are health clinics that charge outrageous amounts and serve only bone broth. Some of the weight-loss claims in association with bone broth are actually attributable to intermittent fasting, but bone broth does have many health benefits.

For one, it has collagen which is a big part of our connective tissues, so it is good for your skin, reducing wrinkles and cellulite. It’s not an overnight magic pill, but over a few months, studies have shown that it does lead to improvement.

Second, it contains two amino acids, glycine and proline, which help mitigate the effects of a diet with too much meat and dairy products, which leads to over consumption of two other amino acids, leucine and methionine, that have been linked to heart disease and cancer.

Third and fourth, bone broth is good for your gut. Our immune cells feed on glutamine, which is found in bone broth, and it has glycine, which helps regulate blood sugar levels.

And bone broth is a great vehicle to fight the keto flu, which is a transition period when your body is converting to fat burning for energy over using carbs for energy. We lose electrolytes quickly through the urine, and replacing them can fight the keto flu.

Incidentally, a loss of electrolytes is what causes hangovers, so if you are feeling bad the morning after, bone broth can help. It’s a perfect place to add salt as well as spinach, which contains the magnesium and potassium electrolytes that were lost. So salt generously and bottoms up! When you’re feeling better, make yourself a sweet keto treat!

For more in-depth science and stats on bone broth, click here.

Sweet Keto!

Who says you can’t have sweets on Keto? It simply takes a bit of modifying and moderation. Berries are a lower carb fruit, so have a go at melting a bit of Kerrygold butter in a pan, add a small dollop of peanut butter, sea salt, 85% dark chocolate, and the sweetener…stevia! Try crushing some nuts into the chocolate as well. Dip, chill and insert into mouth. For ice cream, blend the following: crushed ice, full-fat whipping cream, sea salt, stevia, and whatever flavor you crave: vanilla, cocoa, cinnamon, blueberry, strawberry. These sweet treats won’t send your insulin on a roller coaster ride chasing down the sugar highs. Enjoy!

Ketogenic Eating For Health!