You know how sometimes there is a recipe that has all the right ingredients, in the right amounts, that makes you BELIEVE?!?! This is that recipe. One of the very first truly keto recipes I ever made, and was blown away. This is the recipe that let me know this keto thing was serious, and for life! Give it a try. Tell me it's not life altering... And yes. That's how I say it. one word chickenbaconcheddarranch

Chicken Bacon Cheddar Ranch Casserole.

Ingredients:
2 boneless skinless chicken breast
16 oz bag frozen broccoli cuts, steamed and drained
1 TBS Hidden Valley Ranch Seasoning
Sprinkle garlic powder
Sprinkle onion powder
salt & pepper to taste
5 pieces cooked bacon (Chopped up. Mix 3 into the mixture, 2 for the topping)
2 oz. cream cheese, softened
2 oz. sour cream
2 oz. mayo
8 oz. shredded cheddar
Green Onions (White part for the mixture. Greens for the top)

Preheat oven to 350*
 

Season chicken with salt, pepper, onion and garlic powders. Bake till cooked. Once cooked cube it up. Steam broccoli and chop it up. Add broccoli, and chicken, 2 pieces chopped bacon, 6 oz cheddar to a large bowl.

Mix the cream cheese, mayo, and sour cream with the ranch seasoning, and the white bottoms.  (Try not to eat this straight out of the bowl!) Add this to the chicken, broccoli mixture. Mix thoroughly. Transfer to a baking dish. Top with one piece chopped bacon and the remaining cheese. Bake until bubbly and brown at 350* Once done garnish with the green parts of the green onions. 

Tip: Poached chicken works well here as does the meat from a rotisserie chicken from the supermarket

Calories: 247 Fat: 19g  Net Carbs: 4g Protein: 13g

With this crazy life we've chosen to embark on sometimes we just want to feel 'normal'! To be able to walk into the kitchen and grab a snack. To be able to enjoy cookies with your kids on family movie night. To be able to bring a delicious, portable dessert to a potluck... These Coconut Cream Cheese slice and bake cookies allow for all of these things!! They taste like a sugar/shortbread cookie, but with a slight hint of coconut.

Cream Cheese Cookies

Ingredients
1 Egg
1/2 tsp Baking powder
1/2 cup Coconut flour
1/4 tsp Salt
1 tsp Vanilla extract
1/2 cup Butter
3 tbsp Cream cheese
1/2 cup Erythritol (or other sugar substitute)

Cream the butter, cream cheese, egg, vanilla and erythritol (I use Swerve)
Add in the dry ingredients, Salt, baking powder, coconut flour.
Shape into a log using parchment paper. Place in fridge for at least an hour.
Slice into discs. Bake in a 350* oven until golden brown around the edges. Approximately 15-17 minutes.

Nutritional information will vary based on how thin, or thick you cut your cookies. As you an see I cut mine thiiiin. 

Keto Cream Cheese Slice and Bake Cookies

Backyard BBQ season is upon us! There's is no reason you have to be without sides, or your favorite salads because of your new healthy fat fueled life!! In fact you can have even more variety BECAUSE of fat, and you'll need less of it to feel more satisfied! Here is a faux-tato salad that is 12+ months in the making. I revamped my moms potato salad into something every keto mom would be proud serve! 

Ingredients
1 16 oz bag of frozen cauliflower
⅓ cup mayonnaise
½ teaspoon spicy brown mustard
2 teaspoons Braggs apple cider vinegar
2 green onions, thinly sliced
Celery seed
Salt and pepper to taste

Blanch the cauliflower till fork tender. Not too soft or you’ll end up with mush. Drain and return to the hot pot to evaporate excess moisture. 

While the cauliflower is blanching mix in a bowl the mayonnaise, apple cider vinegar, mustard, salt and pepper. I did this right in the storage container I planned on storing this in. Who need shte extra dishes? Amiright?! 

Add hot cauliflower to the mixture and stir gently to coat. Stir in the green onion, and sparsely sprinkle with celery seed. The flavor of the celery seed is very strong. Start light and add a tiny bit as you go along. 

Calories: 100    Fat: 9g Net Carbs:2    Protein: 2g

Fat bombs of course!! Is there a bad way to enjoy guacamole? I firmly say "NO". Now I usually use bacon as the chips for my guacamole, but these little guys are a fun new twist on what we all know is "extra". The guac is always extra! 

^^Do you relate?^^

Guac Bomb

Ingredients

3 slices thick cut bacon, cooked and crumbled
½ large avocado
¼ cup butter at room temperature (Not melted)
½  clove garlic finely minced. (I used a microplane to make sure I don’t get any large chunks.)
1 TBS lime juice (added a little at a time to make sure it’s not too ‘wet’)
Pink himalayan sea salt to taste (Add a little at a time. You can always add more but can’t take it out.)
1 scallion. The white part. Very thinly sliced

Optional: cilantro finely diced. (I use scissors)
 

In a bowl, mash the avocado with the butter, garlic, and lime juice. Make sure it’s evenly incorporated. Stir in the onion and mix ½ of a piece of the bacon into the guacamole mixture. Cover tightly and refrigerate for so minutes so it can firm up. 

Once firmed up, use a large ice cream scoop or spoon, and divide the mixture into 6 even balls. Form the balls in your hands, and roll in the remaining crumbled bacon. Store in an airtight container in the refrigerator for 3-4 days.

Nutrition per serving:

Calories: 126       Fat: 13      Carbs: 2      Protein:2
 

A rainy day calls for some comfort food! My 14 year old loves corn dogs, and I love to recreate recipes he loves in a way that is keto friendly. This recipe make 12 Servings, and would make a fantastic appetizer! Lunch box friendly, and nut free too!!

Ingredients

1/3 cup Coconut Flour
2 tablespoons golden flaxmeal
¼ teaspoon baking soda
¼ teaspoon Pink Himalayan Sea Salt
1 tablespoon apple cider vinegar
5 large eggs
2 TBS Heavy Whipping Cream
¼ teaspoon spicy brown mustard
3 hot dogs, cut into 4 equal pieces

Instructions

Preheat the oven to 350*

Line cupcake tin with cupcake paper wrappers.

Combine all the ingredients in a bowl
Mix thoroughly with a hand mixer. 
Transfer batter 1 tablespoon at a time to a paper lined mini muffin pan
Place one piece of hot dog into each muffin cup
Bake at 350°F for 20-24 minutes
Cool 15 minutes
Serve with spicy brown mustard!

Nutritional Information (Per Muffin)

Calories: 123
Fat: 9g
Net Carbs: 2
Protein: 5g

XOXO ~ Cat

When your little girl has been on an all blueberry muffin kick and you’re just plain ol’ jealous! Keto blueberry muffins hit the spot! Need a little work but they’ll do for now! 

INGREDIENTS:

½ cup Coconut Flour

½ tsp Baking Soda

¼ tsp Baking Powder

1 sprinkle of Cinnamon

¼ tsp Pink Himalayan Sea Salt

2 TBS Swerve Sweetener

2 ½ TBS Melted butter

2 TBS Coconut Oil Melted

6 Eggs

4 TBS Water

1 tsp Vanilla

½ tsp Apple Cider Vinegar

½ Cup Frozen Blueberries (Plus a few to dot the top to be cute!)

INSTRUCTIONS:

Preheat the oven to 375*

Line the muffin tin with liners

Combine the dry ingredients in a large bowl.

In a separate bowl combine the dry ingredients

Slowly incorporate the wet ingredients into the dry ingredients.

Fold in the blueberries.

Using a cookie scoop (1 TBS) put 2 scoops into each cup and tamp down.

Dot the tops of the muffins with extra blueberries if you’re being cute.

Place in the oven for 10 minutes. Turn the muffin pan bid way through. Bake for an additional 10 minutes.

I used frozen blueberries. If you’re using fresh you may have to back the cooking time down.

Makes 12

xoxo

Cat

Utilize this free guide to get started eating a delicious fat-fueled lifestyle!

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If you have any questions regarding how best to utilize the ketogenic lifestyle I would be happy to help! You can reach out to me anytime using my contact form!

No more years of yo-yo dieting.  That life is long gone.  

A year ago I FINALLY broke the ‘dieting’ habit for the very first time in THIRTY years by adopting the Ketogenic way or eating!!! Since then I have become a certified ketogenic lifestyle coach!!

Why did I feel called to do that? Because when something as seemingly small as food, impacts your life on every level you KNOW you must share it with others.  

A little bit about me.... The first "diet" I ever went on was when I was 11 years old.  I thought I was gaining weight (turns out it was puberty) so I tried a Richard Simmons "Deal a Meal." This early introduction to diets triggered an unhealthy way of treating body changes by trying to control food.  My favorite times in my life were when I was pregnant because I didn't have to diet.  And boy oh boy, I ate for two! I gained plenty of baby weight.  To lose the weight afterward I would do Atkins, then Weight Watchers and anything else popular.  I've consistently been up and down the scale for what seems like the last 30 years.  That all changed with keto.

I'm so happy to celebrate my one year of ketogenic living!  I've seen so many positive changes.  My children, husband and clients are all experiencing positive results.

I'd love to have you with me too,

xoxo

Cat