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Low Carb Recipes

Roasted Garlic Cauliflower Soup


  • 2 heads of garlic
  • olive oil
  • pinch of salt
  • 2 yellow onions, thinly sliced
  • 32 ounces of frozen cauliflower (2 16-ounce packages)
  • 48 ounces chicken bone broth
  • 2 tablespoons honey*
  • salt and pepper, to taste
  • pinch of red pepper flakes
  • fresh dill, for garnish


  1. Preheat the oven to 400 degrees F. Slice off the top each head of garlicto expose the cloves inside. Place the garlic on a piece of foil then drizzle with about a tablespoons of olive oil on each and wrap the foil around the garlic bulb. Roast until cloves are lightly browned and tender, about 35-40 minutes.
  2. While the garlic cooks, place a large pot over medium to medium-low heat, add 2-3 tablespoons of olive oil then add the sliced onions and let them cook down for 20-25 minutes, stirring every couple minutes to make sure they cook evenly (you may need to turn down the temperature if some onions begin to brown too quickly). Once they are about halfway through the cooking processing, thoroughly salt the onions. When the onions are brown and caramelized, use a slotted spoon to remove and set aside for later.
  3. Add the frozen cauliflower, bone broth, honey, a generous amount of salt and pepper, red pepper flakes and all of the roasted garlic cloves to the pot. You can use a knife to easily pop them out of the bulb or just simply squeeze them out. Cover and let cook for 15 minutes under medium heat.
  4. Once cauliflower is fork tender, use an immersion blender to blend the soup until it’s creamy and completely smooth.
  5. Top soup with caramelized onions, cracked black pepper and fresh dill!

Breakfast Bars

1 1/4 cup ground almonds

  • 1/4 tsp Himalayan salt
  • 1/4 tsp baking soda
  • 1/4 cup oil
  • 1 tsp vanilla extract
  • 1/8 cup honey
  • 1/2 cup unsweetened shredded coconut
  • 1/2 cup pumpkin seeds
  • 1/4 whole raw almonds
  • 1/4 cup cran raisins or currants
  • 2 tbsp black sesame seeds
  • Some mini chocolate chips

In small bowl combine almond flour, salt and baking soda. In large bowl, combine oil, agave/honey, vanilla extract. Stir dry ingredientss into wet. Mix in coconut, nuts, seeds and vran raisins. Press the dough into greased baking dish. Spread evenly. Chop chocolate into small chunks and press into top of square. Bake at 350 degrees for 20 minutes. Yield 10 bars. 314 calories per bar.

Tuscan Meatballs

  • 1 pkg. (10 oz) frozen chopped spinish, thawed and squeezed dry
  • 1 lb ground turkey
  • 1 egg
  • 1 cup season bread crumbs or almond meal
  • 1 cup grated parmesan cheese
  • 1 handful of shredded mozzarella
  • 1 tsp garlic salt or garlic powder
  • Cajon Spices – whatever you like
  • Black pepper to taste

Heat oven to 350. Mix spinach, turkey, egg, bread crumbs, parmesan, mozzarella, garlic powder and pepper in a bowl. Shape mixture into meatballs. Heat oil in a large frying pan. Brown meatballs, about 2 to 3 minutes. Once browned, move pan directly to oven to finish cooking meatballs, about 20 minutes.

Debs Grain Free Granola Cereal

1/2 c. coconut milk (I end up using a little more)
2 Tbsp coconut oil, melted
1 tsp vanilla
1 tsp almond extract
2 cups raw unsalted sunflower seeds
2 cups raw unsalted pumpkin seeds
1 cup raw sliced almonds
2 cups unsweetened coconut flakes
1 cup currants or any re-hydrated fruit or dried fruit of your choice


1 cup or more of chopped walnuts
1 cup or more chopped pecans
handful of chopped hazelnuts
sesame seeds
ground ginger
sprinkle cacao nibs over top
(I even put other spices on it like a little nutmeg or cardamon.

Put all the dry ingredients in a big bowl. Mix the wet stuff up except the melted oil. Pour that over it all after mixing in the coconut milk and extracts. Use your hands or a big spoon to mix it all up. Put on cookie sheet – not too thick. Bake at 350˚ until it gets golden brown (need to mix it half way through). Takes at least 3 cookie sheets to complete.

Keto Chocolate Chia Pudding

Serves: 4

1 (13.5 oz.) can full fat coconut milk, blended
1 cup water
1 tbsp cacoa powder
1/8 tsp vanilla stevia, or coconut sugar, or maple syrup to taste
1/8 tsp. celtic sea salt
1/4 cup chia seeds

In a high speed blender, combine coconut milk, water, cacao powder, stevia, and salt. Blend until smooth. Transfer mixture to a one quart mason jar. Add chia seeds and shake well. Refrigerate overnight to let chia seeds soften and absorb liquid. Enjoy!

Paleo Chocolate Hazelnut Tart

For the crust:

1 1/2 cups hazelnut flour
1/2 cup tapioca flour
4 tbsp coconut oil
1 tbsp honey
pinch of salt

For the filling:
100g dark chocolate (we use 90% Lindt chocolate)
1/4 cup cacao powder
1 cup coconut cream
2 tbsp stevia or erythritol
1 tsp vanilla paste
pinch of salt
1 punnet fresh raspberries

Other equipment: A 9″ tart pan with a loose base, a small saucepan, a metal mixing bowl and spatula


  • Pre-heat your owen to 356˚ fan forced
  • Prepare the crust by mixing together the hazelnut flour, tapioca flour and a pinch of salt in a large bowl. Then add the liquid coconut oil and honey and combine well using your hands to work the mixture.
  • Grease your tart pan with a little coconut oil. Then use your hands to press the mixture into the pan to form the crust. Make sure that the mix is even across the base and that it fills the scalloped edges of the pan.
  • Place in the oven for 10 minutes until the crust browns and becomes crisp. Remove and allow to cool in the pan.
  • Prepare the filling by combining the chocolate, cacoa, coconut cream, stevia, vanilla and salt in a small saucepan. Warm on a medium heat for 5-10 minutes until the chocolate has completely melted. Use a spatula to break down any lumps.
  • Once you have a smooth consistency, remove from the heat. Then quickly pour the chocolate filling into the crust.
  • Decorate the edges by pressing fresh raspberries into the chocolate filling.
  • Refrigerate in the pan for 1-2 hours, or until the filling has set.
  • Once the filling has fully set, remove from the fridge. Carefully remove from the tart pan and place on a serving dish.

Slice and Enjoy!

Strawberry Almond Gluten Free Cake

Serves 8

1 cup of almond flour
1 teaspoon of baking powder
1/4 teaspoon of salt
1/2 cup of granulated sugar
1/4 cup (1/2 stick) of unsalted butter, softened
2 large eggs
2 tbsp of milk
1/2 tsp of vanilla extract
1/2 cup of chopped fresh strawberries
Nonstick cooking spray
2 tbsp of sliced almonds
Whipped cream (optional)
Sliced strawberries (optional)

  • Preheat oven to 350˚.
  • Combine almond flour, baking powder and salt in small bowl.
  • Beat sugar and butter in medium mixing bowl until smooth. Add eggs one at a time, beating well after each addition. Beat in milk and vanilla extract. Gradually beat in almond flour mixture. Gently stir in strawberries.
  • Spray 9-inch round cake pan with cooking spray. Spread batter into prepared pan. Sprinkle with almonds.
  • Bake at 350˚ for 30 minutes or until wooden pick inserted in center comes out Clean. Cool in pan on wire rack. Run knife around edge of pan. Invert onto plate; invert again onto serving plate so almonds are on top. Serve garnished with whipped cream and strawberries.

Low Carb Healthy Chocolate Pudding

3 ripe avocados
3 TBSP coconut cream (I use Everland Organic Coconut Milk)
1/4 cup cocoa (I use raw cacao)
3 TBSP Erythritol or Xylitol (optional stevia to taste)
1 tsp vanilla

Whirl together with a hand mixer (I use a Braun hand blender) Chill and serve with whipped cream (sweetened with Stevia). Grate a little dark chocolate over top.

Baba Ganoush - the Best in the World!

Baba Ganoush – the Best in the World!
Prep Time: 15 mins
Total Time: 35 mins
Servings: 6

“This baba ganoush recipe is from Williams-Sonoma’s Small Plates by Joanne Wier, published 1998”

  • 1 large eggplant
  • 1/4 cup tahini, plus more as needed
  • 3 garlic cloves, minced
  • 1/4 cup fresh lemon juice, plus more as needed
  • 1 pinch ground cumin
  • salt, to taste
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 1/4 cup brine-cured black olives, such as kalamata


  • Prepare a medium-hot fire in a charcoal grill.
  • Preheat an oven to 375°F.
  • Prick the eggplant with a fork in several places and place on the grill rack 4 to 5 inches from the fire.
  • Grill, turning frequently, until the skin blackens and blisters and the flesh just begins to feel soft, 10 to 15 minutes.
  • Transfer the eggplant to a baking sheet and bake until very soft, 15 to 20 minutes.
  • Remove from the oven, let cool slightly, and peel off and discard the skin.
  • Place the eggplant flesh in a bowl.
  • Using a fork, mash the eggplant to a paste.
  • Add the 1/4 cup tahini, the garlic, the 1/4 cup lemon juice and the cumin and mix well.
  • Season with salt, then taste and add more tahini and/or lemon juice, if needed.
  • Transfer the mixture to a serving bowl and spread with the back of a spoon to form a shallow well.
  • Drizzle the olive oil over the top and sprinkle with the parsley.
  • Place the olives around the sides.

Amount Per Serving
% Daily Value Calories: 103.5 , Calories from Fat 65, 63%
% Daily Value: Total Fat 7.2g, 11%; Saturated Fat 1.0g, 5% Cholesterol

Baked Apple Roses

Baked Apple Roses

Makes 4 servings

4 red apples
4 tablespoons maple syrup, divided
1 tablespoon fresh lemon juice
¾ teaspoon cinnamon, divided


Preheat the oven to 400°F. In a large mixing bowl, whisk together 3 tablespoons of the maple syrup, the lemon juice, and ½ teaspoon of the cinnamon until combined.

Using a knife or mandolin, thinly slice the apples, and toss the slices in the maple syrup mixture until well coated.

Arrange the apple slices in 4 small ramekins. Divide the remaining 1 tablespoon of maple syrup over the tops of the ramekins.

Finish each one off with a dusting of extra cinnamon. Bake for 20 to 25 minutes until the apples have softened and gently browned. Remove from the oven and enjoy while still warm!

Paleo Raspberry Bark



1. Crush the freeze-dried raspberries in a plastic bag.

2. Melt the chocolate and roughly swirl in the coconut oil and coconut butter.

3. Pour the mixture into a parchment paper lined 8-by-8 or 9-by-9-inch tray.

4. Sprinkle the crushed raspberries on top.

5. Freeze for 2+ hours, chop into squares and enjoy.

All nutritional data are estimated and based on per serving amounts.

Prep Time: 10 minutes Cook Time: 0 minutes Yield: 12


Calories: 208 Sugar: 3 g Fat: 20 g Carbohydrates: 6 g Fiber: 2 g Protein: 1 g

Braised Chicken with Artichokes and Olives

Epicurious  | February 2013, by Rebecca Katz with Mat Edelson, The Longevity kitchen

Prep Time: 20 minutes Cook Time: 30 minutes

I didn’t think it was possible to love artichokes more than I already did until I lived in Italy. There they harvest artichokes in both spring and fall, and that abundance graces their cuisine. Artichokes also enhance their health, as they stimulate the gallbladder to produce bile, which escorts toxins out of the body and also helps break down fats in the diet. Here, artichoke hearts are combined with chicken, chickpeas, and olives to create a rich, nourishing stew, seasoned with a potpourri of heady and healthful spices, including turmeric, cumin, coriander, and mint. For a wonderful pairing, serve it over Brown Rice Pilaf with Saffron and Ginger .


  • 8 organic boneless, skinless chicken thighs (about 11/2 pounds), trimmed of excess fat
  • Sea salt
  • Freshly ground black pepper
  • 3 tablespoons extra-virgin olive oil
  • 1 yellow onion, diced
  • 3 cloves garlic, thinly sliced
  • 1 teaspoon turmeric
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • Generous pinch red pepper flakes
  • 1 cinnamon stick, or 1/4 teaspoon ground cinnamon
  • 1 bay leaf
  • 2 cups organic chicken broth, homemade (page 56) or
  • 2 teaspoons grated lemon zest
  • 3 tablespoons freshly squeezed lemon juice
  • 1 cup canned chickpeas, drained, rinsed, and mixed with a spritz of lemon juice and a pinch of salt
  • 8 thawed frozen or jarred artichoke hearts (see note), quartered
  • 1/2 cup pitted green olives, such as picholine or manzanilla
  • 2 tablespoons chopped fresh mint or cilantro


Pat the chicken dry and season salt and pepper. Heat the olive oil in a Dutch oven or heavy soup pot over medium-high heat. Add the chicken, working in batches if necessary, and cook until well browned on each side, about 3 minutes per side. Transfer to a plate.

Decrease the heat to medium. Add the onion and a pinch of salt and sauté until soft and slightly golden, about 5 minutes. Add the garlic and sauté for 1 minute. Add the turmeric, cumin, coriander, red pepper flakes, cinnamon stick, and bay leaf and cook, stirring constantly, until fragrant, about 1 minute. Pour in 1/4 cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the pot. Stir in a pinch of salt and cook until the liquid is reduced by half. Stir in the remaining 1 3/4 cups of broth, the lemon zest, and 2 tablespoons of the lemon juice. Decrease the heat to medium-low, cover, and simmer for 15 minutes.

Add the chicken, chickpeas, artichoke hearts, and olives and stir gently to combine. Increase the heat to medium-high and simmer uncovered, stirring occasionally, until the chicken is heated through, about 5 minutes. Stir in the remaining tablespoon of lemon juice. Taste; you may want to add another squeeze of lemon juice or pinch of salt. Garnish with the mint.

Cook’s note:

The artichokes hearts can be fresh, frozen and thawed, or packed in water in a jar. Whichever type you use, rinse them well. If using fresh artichoke hearts, add them right after adding the garlic.

Variation: This dish would work well using a firm white fish, such as 1 pound halibut, cut into 4 ounces pieces, in place of the chicken. Begin the recipe by sautéing the onion. Proceed as directed, but substitute vegetable broth, homemade or store-bought, for the chicken broth. Add the fish during the last 5 minutes of cooking.

Who Knew? Digestion begins long before you put food in your mouth. According to nutrition expert Kathie Madonna Swift, MS, RD, LDN, our other senses, notably smell and sight, can jump-start the production of saliva and enzymes that promote better digestion. This so-called cephalic digestion—cephalic being Greek for “in the head”—explains why the appearance and aroma of food goes beyond mere aesthetics. According to Swift, attractive presentation, pleasing odors, and a relaxed mood improve digestion. So do yourself a favor and set the table with attractive dinnerware and light a candle or two.

PER SERVING: Calories: 395; Total Fat: 21.5 g (5 g saturated, 12 g monounsaturated); Carbohydrates: 16 g; Protein: 33.5 g; Fiber: 3.5 g; Sodium: 498 mg

Tuscan Shrimp and Beans


To give this riff on Tuscan-style beans fuller seafood flavor, we made a quick concentrated stock with the shrimp shells and used it to simmer the beans. We also cooked the shrimp with the beans rather than separately and sautéed minced anchovies with the aromatics. To season the shrimp and keep them plump and juicy, we brined them briefly, added them late in the cooking process, and reduced the heat so they cooked gently. Canned beans and canned tomatoes make this dish fast and doable at any time of year; plus, the liquid from one of the cans of beans lends the stew good body. Plenty of fresh basil and lemon juice and zest provide freshness and nice acidity.


  • 2 tablespoons sugar
  • Salt & Pepper
  • 1 pound large shell-on shrimp (26 to 30 per pound), peeled, deveined, and tails removed, shells reserved
  • 1/4 cup extra-virgin olive oil
  • 1 onion, chopped fine
  • 4 garlic cloves, peeled, halved lengthwise, and sliced thin
  • 2 anchovy fillets, rinsed, patted dry, and minced
  • 1/4 teaspoon red pepper flakes
  • 2 (15 ounce) cans cannellini beans (1 can drained and rinsed, 1 can left undrained)
  • 1 (14.5 ounce) can diced tomatoes, drained
  • 1/4 cup shredded fresh basil
  • 1/2 teaspoon grated lemon zest plus 1 tablespoon juice

***Use roasted cherry tomatoes, add asparagus, add browned pancetta, and white wine ***


We prefer untreated shrimp, but if your shrimp are treated with added salt or preservatives like sodium tripolyphosphate, skip brining in step 1 and increase the salt to 1/2 teaspoon in step 3

  1. Dissolve sugar and 1 tablespoon salt in 1 quart cold water in large container. Submerge shrimp in brine, cover, and refrigerate for 15 minutes. Remove shrimp from brine and pat dry with paper towels.
  2. Heat 1 tablespoon oil in 12-inch skillet over medium heat until shimmering. Add shrimp shells and cook, stirring frequently, until they begin to turn spotty brown and skillet starts to brown, 5 to 6 minutes. Remove skillet from heat and carefully add 1 cup water. When bubbling subsides, return skillet to medium heat and simmer gently, stirring occasionally, for 5 minutes. Strain mixture through colander set over large bowl. Discard shells and reserve liquid (you should have about 1/4 cup). Wipe skillet clean with paper towels.
  3. Heat 2 tablespoons oil, onion, garlic, anchovies, pepper flakes, 1/4 teaspoon salt, and 1/8 teaspoon pepper in now-empty skillet over medium-low heat. Cook, stirring occasionally, until onion is softened, about 5 minutes. Add 1 can drained beans, 1 can beans and their liquid, tomatoes, and shrimp stock and bring to simmer. Simmer, stirring occasionally, for 15 minutes.
  4. Reduce heat to low, add shrimp, cover, and cook, stirring once during cooking, until shrimp are just opaque, 5 to 7 minutes. Remove skillet from heat and stir in basil and lemon zest and juice. Season with salt and pepper to taste. Transfer to serving dish, drizzle with remaining 1 tablespoon oil, and serve.

I have used diced cooked chicken breasts  seasoned with a Cajun spice mix instead of shrimp, and it too works well.

You can substitute roasted cauliflower for the white beans to lesson the carb count.

I often use anchovy paste instead of canned anchovies.

Keto Cheesecake Balls

  • 1 Block Full Fat Philly Cream Cheese
  • 1/2 cup butter
  • Melt and blend with 3 TBSP Whipping Cream
  • 1 TBSP Vanilla
  • 1/2 cup Monkfruit Sweetener, or Swerve (blend fine) or Erithritol (blend fine)

Blend with electric mixer till nicely whipped consistency.

Optional…blend in 5 – 7 raspberries

Scoop into silicone mini muffin pan.

Place pans on cookie sheet and freeze at least 2 hours. Store in freezer. Makes 24

Keto Peanut Butter Cups

  • Line muffin tin with muffin liners.
  • Melt 1 cup Lily’s chocolate chips with 1/4 cup of coconut oil.
  • Fill bottom of liners with thin layer of chocolate. Save the rest of chocolate for the tops!
  • Freeze for 15 minutes.
  • Mix 1/2 cup of peanut butter with 2 Tbsp. coconut oil, 1 Tbsp. Swerve sweetener.
  • Heat in microwave for 15 seconds.
  • Layer on top of chocolate and freeze for 15 minutes.
  • Layer the rest of the choclate over the peanut butter.
  • Freeze for 30 minutes and enjoy!

Crustless Spinach Quiche

Heat oven to 350˚.

  • 1 cup chopped onion
  • 1 cup sliced fresh mushrooms
  • 1 tablespoon vegetable oil
  • 1 package (10 ounces) frozen chopped spinach, thawed and well drained
  • 2/3 cup finely chopped fully cooked ham
  • 5 large eggs
  • 3 cups shredded Muenster or Monterey Jack cheese
  • 1/8 teaspoon pepper

In a large skillet, saute onion and mushrooms in oil until tender.

Add spinach and ham; cook and stir until the excess moisture is evaporated. Cool slightly.

Beat eggs; add cheese and mix well.

Stir in spinach mixture and pepper; blend well.

Spread evenly into a greased 9-in. pie plate or quiche dish.

Bake at 350° for 40-45 minutes or until a knife inserted in center comes out clean.


  • 5 tablespoons extra-virgin olive oil, divided
  • 1/4 cup white wine vinegar
  • 3 tablespoons drained capers
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon honey
  • 3/4 teaspoon kosher salt, divided
  • 8 bone-in, skin-on chicken thighs (about 3 lb.), skin removed
  • 3/4 teaspoon black pepper, divided
  • 16 medium garlic cloves, peeled
  • 1 cup dry white wine
  • 2 bay leaves
  • 24 pitted Castelvetrano olives
  • 1 cup dried pitted plums (prunes)
  • 1 small orange or Meyer lemon, unpeeled, cut into 1/2-inch slices

Preheat oven to 350°F.

Whisk together 1/4 cup oil, vinegar, capers, oregano, honey, and 1/4 teaspoon salt; set aside.

Heat remaining 1 tablespoon oil in a Dutch oven over medium-high. Sprinkle chicken with 1/2 teaspoon pepper and remaining 1/2 teaspoon salt. Working in batches if necessary, add chicken to pan, meaty side down, and cook until well browned, 6 to 7 minutes. Remove chicken; set aside.

Add garlic to drippings in pan; cook, stirring often, until lightly browned and blistered, about 2 minutes. Add wine and bay leaves; cook until reduced by half, about 4 minutes.

Stir in olives and plums. Nestle chicken into mixture; pour vinegar mixture over chicken. Tuck citrus slices into mixture. Cover and bake at 350°F 40 minutes. Uncover and bake until liquid is thick and glossy, 10 to 15 minutes. Discard bay leaves; sprinkle with remaining 1/4 teaspoon pepper.

Chorico Mexican Fritatta


  • 1 pound chorizo
  • 1/2 yellow onion, minced
  • 2 garlic cloves, minced
  • 10 eggs, whisked
  • 2 (4 ounces) cans of mild diced green chiles
  • hefty pinch of salt
  • 1 beefsteak tomato, sliced into 4 slices
  • 1/2 avocado, thinly sliced
  • green onions, sliced, for garnish
  • cilantro, diced, for garnish
  • black pepper, for garnish


  1. Preheat oven to 350 degrees F.
  2. Place an 8 inch seasoned cast iron skilletover medium heat. Add chorizo and break into small pieces. Once halfway cooked through, add onion and garlic. Cook until brown and no pink remains.
  3. Whisk together eggs, green chiles and salt.
  4. With the cast iron skilletover medium heat still, pour the egg mixture on top of the chorizo then let the mixture cook for 10 minutes.
  5. After 10 minutes, place tomato slices on top and put into the oven to cook for 30 minutes, until the middle is no longer jiggly.
  6. Garnish with sliced avocado, green onions and cilantro and freshly cracked black pepper!

Grilled Shrimp with Walnut Pesto

Active: 25 min / Yield: 6 servings

For the pesto:

  • 1/2 cup walnut halves
  • Grated zest and juice of 1 large lemon
  • 1/3 cup extra-virgin olive oil
  • Kosher salt
  • 5 scallions, thinly sliced
  • 1 cup packed fresh basil
  • 1/2 cup packed fresh parsley

For the shrimp:

  • 2 pounds large shrimp, peeled and deveined, tails intact
  • 2 tablespoons vegetable oil
  • Kosher salt
  • 2 teaspoons red pepper flakes
  • 2 tablespoons red wine vinegar
  • Mixed greens, for serving


Preheat a grill to high. Soak six 10-inch wooden skewers in water for at least 30 minutes.

Meanwhile, make the pesto: Pulse the walnuts, lemon zest and juice, olive oil and a pinch of salt in a food processor until the walnuts are in small pieces.

Pulse in the scallions, basil and parsley until fairly smooth. With the machine on, drizzle in 2 to 4 tablespoons cold water to loosen. Transfer to a bowl and season with salt.

Make the shrimp: Thread the shrimp through the tail and top end onto the prepared skewers so they lie flat. Brush with the vegetable oil and season on both sides with salt and the red pepper flakes.

Grill the shrimp on the hottest part of the grill until marked, 3 to 4 minutes; flip and grill until cooked through, 2 to 3 more minutes. Remove from the grill and drizzle with the red wine vinegar.

Remove the shrimp from the skewers, if desired, and serve over mixed greens. Drizzle with some of the pesto and serve the remaining pesto on the side.

One Skillet Spicy Shakshuka with Feta


  • 6 eggs
  • 28 oz can/jar tomato sauce
  • 1 teaspoon cumin
  • 1/4 teaspoon red pepper flakes
  • 5 cloves garlic, peeled and chopped finely
  • 1 onion, chopped
  • 1 bell pepper, sliced (I added the seeds)
  • 1 tablespoon chopped parsley or oregano or herbs of your choice
  • 1/4 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1.6 ounces feta cheese (add more of less if you want to)
  • parsley, for garnish


  • In a pan over medium high heat, heat one tablespoon of olive or coconut oil.
  • Add the onions and bell peppers and stir. Cook for about 5 to 7 minutes until translucent and a bit softer.
  • Add the garlic and stir for about 2 minutes until fragrant.
  • Add the tomato sauce, the cumin, the red pepper flakes and a pinch of salt and 1/4 teaspoon ground black pepper. Reduce the heat to medium and stir everything together. Allow it all to cook together for 10 minutes. The bell peppers and onions should get much softer and the sauce should get thicker. Stir in the feta cheese at the end.
  • To add the eggs, just crack them over the tomato sauce mixture.
  • Cook eggs until the whites firm up a bit but the yolks are still runny; about 10 minutes.
  • Garnish with parsley. Serve immediately with pita bread or any low carb bread or over riced cauliflower

Caesar Salad


  • ½ cup virgin olive oil
  • 1 – 2 cloves garlic
  • 1 free-range, organic egg
  • ½ tsp sea salt
  • ¼ tsp fresh ground pepper
  • ¼ tsp dry mustard
  • ¼ tsp Worcester sauce
  • 2 tsp fresh lemon juice
  • 1 tsp tarragon vinegar
  • 2 – 3 drops Tobasco sauce
  • ½ pckg Billionaire anchovies


  • Blend until thick and creamy. Refrigerate at least 1 hour before using.
  • Wash Romaine lettuce, tear into bite-size pieces and spin in salad spinner until dry. (Important! Lettuce leaves must be dry!)
  • Pour dressing sparingly over leaves, toss well. (This recipe will make enough salad dressing for 2 – 3 large salads and keeps well for several weeks)
  • Sprinkle moistened salad leaves with grated Parmesan cheese. The parmesan cheese should leave a gritty texture on the leaves. (Add more dressing to taste)
  • Sprinkle in croutons.


Try substituting Parmesan with grated Asiago cheese!

To reduce calories, substitute croutons with raw sunflower and pumpkin seeds! (I sometimes throw in a handful of sliced radishes – yum!)


Wendie Webber

Olive Oil, Seed & Nut Bread


  • 3⁄4 cup almond flour
  • 3⁄4 cup hemp hearts
  • 1 cup raw sunflower seeds
  • 1⁄2 cup raw pumpkin seeds
  • 1⁄2 cup chia seeds
  • 1⁄2 cup golden flax seeds
  • 1⁄2 cup psyllium husks (whole)
  • 1⁄2 teaspoon Salt
  • 1 1⁄2 teaspoons maple syrup
  • 1⁄4 cup Pompeian Smooth Extra Virgin Olive Oil
  • 1 1⁄2 cups warm water


  • Preheat the oven to 350˚F and line a standard sized loaf pan with parchment paper.
  • Place the almond flour, hemp hearts, sunflower seeds, pumpkin seeds, chia seeds, flax seeds, psyllium husks and salt in a mixing bowl and toss together.
  • Pour in the water, Pompeian Smooth Extra Virgin Olive Oil, and maple syrup and stir everything together. Let the mixture sit for 3 minutes to thicken.
  • Once the mixture has thickened into a moldable mass, scoop it into the prepared loaf pan and press down firmly, leveling and smoothing the top.
  • Bake the loaf for 45 minutes in the preheated oven.
  • After 45 minutes, remove from the oven and lift the loaf out of the pan by pulling up the sides of the parchment paper. Flip the loaf over so that the bottom is facing up. Then, place the flipped loaf back on the parchment lined baking sheet and bake again for an additional 20 minutes.
  • After 20 minutes, remove the loaf from the oven and flip it back over to let it cool completely.
  • Once the loaf is totally cool, cut it into 24 slices. Note, wait until the load is completely cooled to ensure that it slices well.
  • To serve, toast slices of bread in a toaster until golden brown and nutty smelling. Top with cream cheese scallion spread, sliced avocados, fresh ground pepper, salt, and a healthy drizzle of Pompeian Smooth Extra Virgin Olive Oil.

Keto Collagen Chocolate Squares

yield 12 (2″ x 2″ squares)

  • ½ cup of coconut oil
  • 5 tbsps of cacao powder
  • ½ tsp vanilla extract
  • 2 tbsps of nut butter

Optional Ingredients:

  • 1 tbsp of XCT oil
  • 10-15 drops of chocolate stevia
  • 2 tbsps of organic bone broth protein collagen
  • Pinch of Himalayan sea salt

Step #1:  Melt the coconut oil over low heat and add in the cacao powder, sweetener, vanilla extract, nut butter and protein powder. Be sure to whisk well to remove any lumps from the cacao and make sure that it mixes in well!
Step #2:  Pour into a loaf pan lined with parchment paper.
Step #3:  Refrigerate until it is firm (coconut oil naturally hardens when refrigerated)
Step #4:  Cut into squares or any bar size you like.
Step #5:  Enjoy!!!

Bowl of Doom


  • 3 Sweet potatoes
  • 1 Lb ground beef or chicken
  • 5 Green onions
  • 1 Large avocado
  • 2 Eggs
  • Salsa
  • 1 Tbsp cumin
  • Salt/pepper
  • Olive oil
  • Coconut oil

Start off with your sweet potatoes. I prefer medium-sized sweet potatoes that are fairly football shaped. (Odder shapes make it tougher to peel and cube.)

Peel the sweet potatoes and cut them into cubes. I try to keep them peanut-sized so they cook quickly and match the size of the ground beef bits.

Once they’re cubed, heat a skillet or wok over medium-high heat. Glob a spoonful of coconut oil into the pan and add the sweet potatoes. Season them with 1 teaspoon of salt. Cook them until they’ve softened a bit, stirring frequently. They should still be hard enough to maintain their shape, but soft enough that they’re palatable to eat.

Transfer the cooked sweet potato cubes to a bowl, then use the left over oil to brown your ground beef. Season the beef with 1 tablespoon of cumin, 2 teaspoons of salt, and 2 teaspoons of garlic powder.

While that’s cooking, chop your green onions. Also, heat up another pan so you can cook your eggs.

Once the beef is browned, add your green onions to the mixture and cook for a couple more minutes. Then add your sweet potato cubes. Cook it until you start seeing the beef get a little bit crispy (not too crispy). Then set it aside.

Cook two (or however many plates you’re preparing) eggs however you like. I prefer mine over easy so the runny yokes can mix with the rest of the bowl. Cook them in olive oil with a little salt and cracked pepper.

Then cut an avocado in half, peel it, and slice it.

Finally, put some salsa (this is the kind I use) in a tiny bowl and assemble your bowl of doom. It’s best eaten when it’s all mixed together, but it’s best served separately. Then enjoy it!