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?

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!

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!

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!

.

Chicken with roasted cherry tomato and basil sauce

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

Chicken with roasted cherry tomato and basil sauce - a clean eating and ketogenic recipe the entire family will love. I have a child who doesn't like sauce (I know, who doesn't like sauce?!) which is why this recipe is ideal for a pleasant family dinner since I can serve the chicken separate. If you are following a ketogenic lifestyle you just remove the rice.

Ingredients • Olive oil • 1 pound cherry tomatoes • 4 boneless, skinless chicken breast (6 oz each) • cup coarsely chopped fresh basil • ¼ cup half and half cream • Brown rice • Salad; lettuce, 2 tomatoes and cucumber

Directions 1. Clean and chop the tomatoes and cucumber. Mix with the lettuce in a serving bowl and set aside. 2. Preheat oven to 400° degrees. 3. Place tomatoes in a large shallow baking dish and sprinkle them with olive oil (making sure they are all covered). 4. Roast the tomatoes, uncovered, about 20 minutes or until they are soft. 5. Meanwhile, put on the rice to cook following the directions on the packaging. 6. While the tomatoes and rice are cooking, heat up a pan on medium heat and add a little olive oil. 7. Add the chicken and cook both sides until cooked through. Cover the chicken and let stand for 5 minutes. 8. When the tomatoes are done roasting, put half of them in a blender and mix until smooth. 9. Place the mixture in a medium saucepan with the basil and the cream; cook, stirring, over low heat, until heated through. 10. Serve the chicken topped with sauce, remaining tomatoes, rice and 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!

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!

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!

Clean eating and ketogenic/LCHG recipe - Cilantro Chicken with Cauliflower

.This Cilantro Chicken with Cauliflower recipe is a staple in our house. The cauliflower is a great vegetable. Not only is it packed with vitamin C but also low in carbs. I serve the dish to my kids with the pasta, but of course I skip it to make it a ketogenic meal.

Prep time: 5 mins Cook time: 35 mins Total time: 40 mins

Cilantro Chicken with Cauliflower

Ingredients • 1 tbsp olive oil • 2 ½ pounds bone-in, skin-on chicken thighs (about 8) • Salt and black pepper • 1 head cauliflower (about 11/2 pounds) • ¼ tsp crushed red pepper • 1 lime (1 tbsp fresh lime juice, plus lime wedges for serving) • ½ cup fresh cilantro leaves • Penne pasta Directions 1. Cut the cauliflower into florets. 2. Heat oven to 450° degrees. 3. Heat the oil in a large ovenproof skillet over medium-high heat. Season the chicken with ½ tsp salt and ¼ tsp black pepper. 4. Working in batches, cook the chicken skin-side down until crisp and golden, 6 to 7 minutes. Transfer to a plate; reserve the drippings in the skillet. 5. Cook the pasta following the direction on the packaging. 6. Meanwhile, pour off all but 2 tbsp of the drippings from the skillet. Add the cauliflower, chilies, and ¼ tsp each salt and black pepper; toss to coat. Nestle the chicken skin-side up in the cauliflower, transfer to oven, and roast until the cauliflower is tender and the chicken is cooked through, 20 to 22 minutes. 7. Add the lime juice and cilantro to the skillet and toss to combine. Serve with the pasta and lime wedges. Enjoy!

Clean eating and ketogenic/LCHG recipe - Chicken with roasted cherry tomato and basil sauce

.A great summer chicken recipe that works for both clean eating and ketogenic/LCHF (skip the rice) - Chicken with roasted cherry tomato and basil sauce.

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

Ingredients • Olive oil • 1 pound cherry tomatoes • 4 boneless, skinless chicken breast (6 oz each) • cup coarsely chopped fresh basil • ¼ cup half and half cream • Brown rice • Salad; lettuce, 2 tomatoes and cucumber

Directions 1. Clean and chop the tomatoes and cucumber. Mix with the lettuce in a serving bowl and set aside. 2. Preheat oven to 400° degrees. 3. Place tomatoes in a large shallow baking dish and sprinkle them with olive oil (making sure they are all covered). 4. Roast the tomatoes, uncovered, about 20 minutes or until they are soft. 5. Meanwhile, put on the rice to cook following the directions on the packaging. 6. While the tomatoes and rice are cooking, heat up a pan on medium heat and add a little olive oil. 7. Add the chicken and cook both sides until cooked through. Cover the chicken and let stand for 5 minutes. 8. When the tomatoes are done roasting, put half of them in a blender and mix until smooth. 9. Place the mixture in a medium saucepan with the basil and the cream; cook, stirring, over low heat, until heated through. 10. Serve the chicken topped with sauce, remaining tomatoes, rice and salad.

Enjoy!

Clean Eating and Ketogenic/LCHF recipe - Smoked Salmon Stew

.Here is a fish recipe my entire family love - smoked salmon stew. I trade the pasta for a salad to make the recipe ketogenic. I often eat any leftovers with scrambled eggs the next morning. It's a great way to add some flavor to the eggs and to add even more vitamins and minerals to your morning meal.

Smoked Salmon Stew

Prep time: 10 mins Cook time: 10 mins Total time: 20 mins

Ingredients • 1 yellow onion • I 8-oz package smoked salmon • 1 16-oz container sour cream • 1 bunch of fresh dill • 1 tbsp olive oil • Salt and pepper • 1 cucumber • Whole wheat Linguine

Instructions 1. Chop the onion. 2. Heat up the oil in a pan on medium heat. 3. Fry to onion. 4. Cut up the salmon in strips. 5. Put on the pasta to cook according to the directions on the box. 6. Add the salmon to the pan with the onions. Let cook for a couple of minutes while stirring. 7. Add the sour cream, salt, pepper, dill and mix well. Let cook for an additional 10 minutes. 8. Slice the cucumber and put it on a serving plate. 9. Serve the pasta with the stew and cucumber slices. Enjoy!

Raspberry Mousse

.I often get the comment - What? You don't eat fruits? That must be so boring! Not true. I eat berries; raspberries (lowest in carbs), blueberries and strawberries. I eat them as a snack or I whip up a yummy dessert like a raspberry mousse. A ketonic/LCHF lifestyle is anything but boring! Raspberry Mousse 4-6 servings Prep time: 2 min Cook time: 10 min Total time: 12 min

Ingredients

• 1 cup raspberries • 1 pinch of stevia (optional) • 1 1/2 cups heavy cream • 1 egg yolk • 1 tsp. vanilla powder • Shaved dark chocolate (optional) Directions 1. Whip the cream for about 3 minutes on high using an electric mixer. It shouldn't be too firm or too runny. 2. Meanwhile, heat up the raspberries in a pot on the stove while stirring and add the stevia (optional). The raspberries should get mushy and runny. 3. Add the vanilla powder to the cream. 4. Add the raspberries to the cream and fold them in. 5. Separate the egg and add the egg yolk to the cream. 6. Using the mixer, mix for about 5-10 seconds. 7. Serve with some shaved dark chocolate on top (optional). Enjoy!

Clean eating/ketogenic recipe - Feta-covered Tomatoes with Chicken

.Here is tonight's dinner. I always make extra chicken and tomatoes which I chop and toss all together in a salad. That way I have lunch the next day. Super yummy and saves a ton of time and money.

What are you having for dinner tonight? Feta-covered Tomatoes with Chicken 4 servings

Prep time: 5 min Cook time: 30 min Total time: 35 min

Ingredients • 6 tomatoes • 1/2 cup sour cream • 5 oz. feta cheese • Salt and pepper to taste • 4 chicken breasts • Butter

Directions 1. Preheat oven to 350°F. 2. Rinse the tomatoes. 3. Cut a small piece off each end of the tomatoes (so that they can stand upright) and then cut them in half. 4. In a bowl, mix the sour cream with the feta cheese. 5. Add salt and pepper, and mix. 6. Spread the mixture on the tomatoes and place in oven. 7. Cook for about 30 minutes. 8. Meanwhile, rinse the chicken and pat dry with paper towel. 9. Add salt and pepper to chicken. 10. Heat a pan on high heat and add butter. 11. Add the chicken and fry it on both sides until it gets color and is fully cooked. 12. Serve the chicken with the tomatoes. Enjoy!

Recipe from the book - Eat more Fatty! and lose weight

Clean Eating Recipe - Garlic-Cilantro Shrimp Rotini

.This is one of my favorite shrimp recipes - Garlic-Cilantro Shrimp Rotini. It is a great recipe for entertaining. It's festive but yet very easy to make, and every one I've served it to has loved the flavorful dish.

Garlic-Cilantro Shrimp Rotini

Prep time: 15 mins Cook time: 15 mins Total time: 30 mins

Ingredients

• 2 cups fresh cilantro • 1 tsp dried oregano • 3 cloves garlic • 1 tsp red pepper flakes • 1/3 cup olive oil • 2 ½ tbsp red wine vinegar • Sea salt and fresh ground black pepper • 8 oz whole-wheat rotini pasta • 20 medium raw shrimp • Salad: arugula, pine nuts, grated parmesan, olive oil and salt.

Directions

1. Make the salad: roast the pine nuts quickly in a pan with a little bit of olive oil, in a bowl mix with the nuts with the arugula and drizzle with olive oil, salt and parmesan. 2. Clean the shrimp and set aside. 3. Prepare sauce: Using a food processor or mixer, pulse cilantro, oregano, garlic and red pepper flakes until combined. While food processor/mixer is running, add oil and vinegar. Stir in salt and black pepper to taste. Set aside. 4. Cook pasta according to package directions. Set aside. 5. In a large saucepan on medium heat, cook the shrimp for about 4-5 minutes. 6. Add pasta and garlic-cilantro mixture and cook, stirring often, for another 1-2 minutes. 7. Serve with the salad. Enjoy!