Ingredient Swaps and Substitutions

Sometimes we need an ingredient that we are out of or need a keto replacement for a commonly used item. These should help. Buttermilk - Milk and lemon juice/white vinegar replace buttermilk in most recipes. I use Fairlife milk which is perfectly ok to use and add lemon juice/vinegar to it. You could also use...

Fats – The good ones and why you should eat them.

Typical keto is a low carb – high fat diet, but it can also be done with high protein and moderate fats. Traditional keto is 5c/25p/70f, which is fine for some…I prefer higher protein 5c/35p/60f. Carb Manager has a setting for this or you could use the Ketogains Calculator to find your macros. There are so many...

Quick, simple, easy, grab & go

The easiest way to stay on track is to be prepared for every moment. Hunger can sneak up on you, things happen to derail your dinner plans or you just have the munchies….If you are prepared, you will always be fine. I keep some of these items in my car, at my desk at work,...

90 second bread

There are quite a few different recipes out there for 90 second bread. Here are a couple basics. You can season or spice them up however you want to fit your menu, sweet or savory. The KEY to it all, to make it resemble bread, or toast is to fry it in a skillet after...

"Potato" Salad

Summer is here and I miss potato salad. I decided if I can make mashed cauliflower work so well, I can make a “potato” salad too. You can use your favorite potato salad recipe and just swap out the potatoes for cauliflower…Here is mine. “Potato” Salad Ingredients: 1 head of cauliflower or 3 cups of...

Simple substitutions

Maintaining keto long term is all about substitutions. There are the obvious ones like sugar substitutes and flour substitutes....There are so many more that make life easy and bearable. Sandwiches - You can put your favorite sandwich fixing on all kinds of things. Keto breads like fathead bagels, cloud bread and biscuitsWaffles or Chaffles make...