Tag Archives: salt

Stocking Your Keto Kitchen


Keto can be overwhelming, but once you know some basics, you can start simply and incorporate more as you go. Every keto kitchen needs a few staples: the proper fats and oils (coconut oil, avocado oil, grass-fed butter, olive oil for low heat use), mineral salt to replace lost electrolytes (losing potassium, magnesium and salt is the cause of keto flu), non-wheat flour and sweetener that won’t spike insulin if you plan to bake desserts, and a decent blender to make ice cream or veggie smoothies, chop nuts, and to froth up your bulletproof coffee or tea.

The items below are just a sample of many things you may end up trying, but they are products I love and use on a regular basis. It helps to have a visual as you’re out and about shopping so you can recognize them. Or you can check them out on Amazon from the links below. You will not pay one penny more by clicking here, but I would earn a small commission that helps me keep this site free of ads and pop-ups so you can read uninterrupted. All of the products have at least 4 stars and most have been rated thousands of times.

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The Keto diet book is extremely thorough and well researched with gorgeous pictures. Both liquid and granular stevia should not spike your insulin like artificial sweeteners. Blender   –   KetoBook    –    LiquidStevia   Screen Shot 2018-04-07 at 9.44.40 AMGrass-fed Kerrygold butter has the proper balance of omega 3 and 6. Coconut aminos replace soy sauce, which is lower in carbs and because soy can be inflammatory. Grass-FedButter   –    MineralSalt    –    GranularSweetener

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Rao’s Marinara is the lowest sugar red sauce I’ve found at 4 net carbs per 1/2 cup and is delicious, great on fathead dough pizza or as a sauce for meat and veggies. I have an amazing recipe for Indian flavored sloppy joe’s that uses coconut milk.    Rao’sMarina     –      CoconutMilk     –     Grass-FedButter


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Avocado oil has a high smoke point for cooking. Other things are nice to have on hand to make soups or season your dishes as you explore and go Keto!   AlmondFlour    –     RealVanilla    –     BoneBroth

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Blender   –   KetoBook    –    LiquidStevia    –    FlaxSeed     –      Rao’sMarina     –      CoconutMilk     –     Grass-FedButter   –    MineralSalt    –    GranularSweetener    –    AlmondFlour    –     RealVanilla    –     BoneBroth    –    CoconutOil   –    CoconutAminos    –     Avocado Oil


This pizza crust is fathead dough. That’s where the almond flour comes in. And some cheese and eggs. I had a friend tell me…it’s better than real crust! Start slow, Keto Warriors…if you goof up, do NOT beat yourself up. Just move on and keep trying. Guilt and shame has no place in your new improved way of eating!

What do I do when I am not ketoing? I am an author. Harper Collins bought my first novel in 2010, and I have since put out an electronic version of Escaping The Tiger. Check out these reviews. Would love for you to read it. Cheers, Keto Warriors!

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90-Second Keto Shakes!

keto shakes
Seriously. Ice cream that is good for you. And customizable. And easy. In TWO minutes, if you’re a slow poke! Need I say more? Let’s get to the ingredients.

The Must-Have Basics: A kick-butt blender. Ice. Stevia. Full-fat cream. Salt. That’s it!

The Customizables:  Vanilla. Chocolate. Cinnamon. Strawberries. Blueberries. Sugar-free coconut. Coconut milk. Nuts. Avocado. What else ya got? Spinach? Sure, I’ve made spinach ice cream!

The Amounts: 1 cup crushed ice. 1/2 cup water (or coconut milk, only 1 net carb per cup). 1/4 cup full-fat whipping cream. 1 tablespoon granular stevia. 1 teaspoon unsweetened cocoa. 1/2 teaspoon real vanilla. Dash of Redmond’s Mineral Salt. 2 tablespoons unsweetened coconut. 1/4 avocado (optional but great for added creaminess).

Keto Avocado Smoothie

The blender is key, really, because we’re using ice here. And if you’re brave, spinach! I’ve had a ninja blender for four years and it works great. Comes with a single serving cup that you blend in as well as the regular size for larger portions. I’ve seen blenders for $300 plus?!? Pffft. Ninjas are 1/3 of that price. If you’d like a super duper keto resource, this is the book I bought. Well researched. Pretty color pics. Organized and cross referenced. For more details on how to get your pantry keto-ready, see this Stock Your Kitchen post.

I hope you enjoy the content here, which I am keeping free from random ads so that you don’t get slammed while reading. I have included affiliate links to products I like, which means you can purchase them at NO additional cost…that allows me to earn a small commission. Thank you so much! Keto on, Warriors!

What do I do when I am not ketoing? I am an author. Harper Collins bought my first novel in 2010, and I have since put out an electronic version of Escaping The Tiger. Check out these reviews. Would love for you to read it. Cheers, Keto Warriors!

Escaping The TIger

Make Your Own Bone Sipping Broth

This is NOT a cheesy infomercial, I swear, but want to reduce cellulite? Slow down aging? Reduce food sensitivities by boosting the lining in your gut and improve your overall immune system? The answer is in the broth, full of minerals and gelatin and fat to do all of the above and more, such as strengthening your connective tissue and hair, preventing tooth decay and the ever critical regulation of blood sugar levels. And since I had leftover, picked-over chicken bones, I decided to try to make my own. Because the bones were already cooked, what I made was actually more of a stock, not broth, but I’m learning. The easiest way for me was the stove, dumping the bones in a pot of boiling water, and once roiling, reducing it to a low boil, covered for several hours. I should have added apple cider vinegar to break down the bones, but I forgot. Newbie mistake.


Now I’ve read to simmer chicken bones for 24 hours, but these bones were already cooked. To make actual broth, raw bones work best. I heard butchers may give away their bones? Or sell them very cheap! Gonna have to go beg for some bones! Anyhow, on my first effort, I simmered mine for about 4 hours, making it a stock, not a broth, but still healthy. The next day, I strained out all the bones and chunks, then added all kinds of veggies, salt, pepper, basil, and butter. And one teeny tiny baby carrot for the keto police! It took only 15 minutes to cook the veggies and dinner was done. If you don’t want to make your own, then you can buy bone broth, which I’ve done many times for the convenience. My mix was 3 leftover thigh drumstick pieces and about 4 cups of water. Season to taste. Try ginger or parsley and make it you own!


I tried it a second time and bought a small turkey. Stuck the whole bird in my rice cooker combo steamer, and once all the meat fell off, I cooked the bones for about 20 hours. I had all this yummy meat to add to salads, or fathead pizza and found some keto-friendly mayo to make a turkey salad with chopped celery. So may options, and meal prep is key for staying on track.

For a Keto resource on paper, this is the book I bought. It’s very thorough, with full color pictures throughout and tons of charts and info. If you’re new to Keto and are overwhelmed, check out this post about staples for your kitchen. Keto on, Warriors!