Sweet Potato Focaccia

Sweet Potato Focaccia


  • 1 large sweet potato peeled and diced (you want to yield about 1 ½ Cups mashed)
  • 1 Tbsp. ground flaxseeds
  • 3 Tbsp. water
  • 2 1/2 cups almond flour
  • 1 tsp. dried thyme
  • 1 tsp. fresh chopped rosemary
  • 1/2 tsp. sea salt plus an extra pinch
  • 2 Tbsp. extra-virgin olive oil
  • Optional add 1 minced garlic or 2 Tbs. chopped Kalamata olives, or switch up the herbs; add chive, basil, whatever you like best!
sweet potato
Sweet Potato


  1. Preheat the oven to 350 degrees F.
    Steam the sweet potato in a steamer basket in a pot on the stove top until tender, about 10 minutes over medium-high heat.
  2. Combine the flaxseeds and water in a small bowl and set aside for 10 minutes or until the mixture becomes gel-like then mix well.
  3. In a large bowl, mash the cooked sweet potatoes. Add the remaining ingredients and mix well to form a ‘dough’.
  4. Transfer the ‘dough’ to a parchment-lined rimmed baking sheet and flatten with another piece of parchment and a rolling pin to a ½ inch thickness. Prick the surface of the dough with a fork, spacing out fork pricks throughout the entire surface of the dough.
  5. Bake for 20-25 minutes or until the flatbread is golden brown and the edges turn golden brown. Remove from the oven and set aside to cool for 20 minutes.
  6. Cut into rectangle pieces and serve. Brush with olive oil, minced garlic, and a pinch of salt for extra yumminess!

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Keto-friendly Ice Cream Bombs (Chocolate Or Strawberry)

Keto-friendly Ice Cream Bombs (Chocolate Or Strawberry)

2 tbsp. MCT oil or Brain Octane Oil or more coconut oil
1 cup full fat creamed coconut milk 
¼ extra virgin coconut oil (56 g / 2 oz) 
2 tbsp. MCT oil or Brain Octane Oil or more coconut oil
¼ cup Xylitol powdered
10-15 drops liquid Stevia extract 
CHOOSE 1 of the following flavor add-ins:
½ cup Brewed caffeine-free Dandelion chicory coffee- I like Tecciano brand it is available at Sprouts( For Chocolate flavor ice cream) + 2 tbsp raw cocoa powder, unsweetened 
OR ½ cup freshly pureed strawberries for strawberry ice cream (add instead of the Dandelion- chicory tea.)

1. Place the softened creamed coconut milk, or coconut oil, MCT oil and cocoa powder ( if making chocolate bombs). 

2. Add powdered xylitol and stevia into a blender and pulse until smooth. 

4. Spoon about 2 tablespoons of the ice-cream into ice tray. 

3. Pour in the prepared coffee or strawberries (room temperature or lukewarm, not hot) and pulse again until smooth. Pour into the ice-cream maker and process according to the manufacturer’s instructions. It may take anywhere between 30-60 minutes depending on your ice-cream maker. Using an ice-cream maker makes the texture smoother & creamy. 
*Tips when you don’t have an ice-cream maker: Pour the mixture directly into an ice tray or small muffin tin. You should be able to fit ~ 2 tablespoons per fat bomb or make smaller fat bombs. This is the method I use. 

5. Place in the freezer for 2-3 hours or until firm.

Cauliflower Popcorn

Cauliflower Popcorn

• 1 large head cauliflower- Cut in to bite-size florets
• 2 tbsp. Avocado oil
• 1 tbsp. ghee melted
• 1 tsp. Himalayan pink salt
• ½ tsp. onion powder
• ½ tsp. garlic pepper
• ½ tsp. paprika
• ½ tsp. turmeric

Preheat oven to 400 degrees. In a small bowl mix spices & salt together.
Place the cauliflower in a large bowl and drizzle with avocado oil. Toss until evenly coated.
Put the cauliflower on a roasting sheet in a single layer. Sprinkle evenly with spices and toss until the cauliflower is evenly coated.
Place in oven and roast for 10 minutes- remove from oven and toss well, then place back in the oven to roast for 10 more minutes. 
Remove from oven and place cauliflower in a large bowl. Drizzle with melted ghee & toss to coat evenly. Enjoy warm.

Keto Salmon Shuba

Keto Salmon Shuba

Keto Salmon Shuba


1 lb. wild smoked salmon

2 cups cauliflower rice, steamed & set aside

6 large Organic pasture raised eggs, hardboiled & grated

2 extra-large carrots, steamed and grated

Shuba Carrots Grated

¼ cup sweet onion, minced

1 cup Wild Brine brand Beet and cabbage Sauerkraut drained well of any liquid

1 cup Primal Kitchen mayonnaise

¼ cup coyo yogurt

3 Tablespoon cold pressed extra Virgin olive oil

Salt & pepper to taste

Garnish with fresh chives and dill if desired

Shuba Beets Directions



1.) In a small bowl mix together mayonnaise and yogurt.

2.) Prepare all vegetables & keep vegetables separated & have them ready to layer in a see-through glass casserole dish.

3.) Dice salmon fish and spread it evenly over the bottom of the casserole dish. (It may be assembled in any type or shape deep dish you desire.), Top with minced onions. Drizzle with 3 TBS. olive oil & fresh cracked pepper.

4.) Spread cauliflower rice evenly over salmon. Add ½ cup mayonnaise and spread out evenly over cauliflower, gently pressing down with a spoon to pack it tightly.

5.) Spread grated eggs over mayonnaise, followed by grated carrots and spread in the same manner. (TIP: Packing down while spreading out vegetables and mayo will prevent shuba salad from falling apart when slicing.)

6.) Finally, add a layer of beet sauerkraut and spread it out evenly over carrots in the same way. Add the second half cup of mayonnaise mixture and spread out over the sauerkraut. The juice of the beets will bleed into the mayonnaise, coloring it a beautiful bright purple color.

7.) Refrigerate for at least 4 hours (to overnight) for salad to chill and firm up.

8.) Slice the shuba salad into squares and serve.

KETO Cauliflower Hummus

KETO Cauliflower Hummus

1 small head cauliflower
2 clove garlic
1/3 cup (163 gm) tahini
1 Tablespoon (15 gm) fresh lemon juice
¼ cup Tablespoons (56gm) avocado oil
Pinch of sea salt

Avocado Oil Lemon for Hummus

Break the cauliflower into small pieces and toss with the olive oil.
Place on roasting pan and bake at 375 F for 40 minutes, tossing after 20 minutes to evenly bake. Allow to cool.
Combine roasted cauliflower and remaining ingredients in a blender and blend until smooth.

Store in a container with a tight lid and use within 1 week!
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Keto Biscuits and Gravy Recipe

Keto Biscuits and Gravy Recipe



1 cup almond flour
¼ tsp sea salt
1 tsp baking powder
4 egg whites
2 tbsp very cold ghee or coconut oil
1 tsp garlic powder or other seasoning (optional)
1 tsp coconut oil spray

Preheat the oven to 400°F .
Grease a cookie sheet or muffin pan with coconut oil spray.
Beat the egg whites until very fluffy and firm.
In a separate medium bowl, mix the baking powder into the almond flour.
Cut in COLD ghee and salt (if the butter isn’t chilled, the biscuits won’t be flakey).
Gently fold in the dry mixture into the egg whites.
Spoon a dollop of the dough onto the cookie sheet (or muffin tin) and bake for 11-15 minutes.

Biscuit and Gravy

1 package Applegate Organic Chicken Sausage crumbled fresh sausage,
1 cup Kite Hill cream cheese
1 cup Organic chicken broth
Salt and pepper


Cook sausage in a large skillet over medium heat for 5-6 minutes or until thoroughly heated, and then crumble into small pieces with spoon.
Gradually add cream cheese and broth; cook until mixture comes to a soft simmer and thickens, stirring constantly until smooth.
Reduce heat to medium-low; simmer 2 minutes, stirring constantly. Season to taste with salt and pepper.
Split biscuits in half. Place 2 halves on each of plates; top with about ⅓ cup gravy.

Keto Biscuits And Gravy

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