Keepin' It KETO

05/05/2025

Keto Breakfast

Soft boiled eggs
Sautéed spinach, bacon, mushroom, red onions
Greek yogurt parfait of berries and grain-free granola

How about you??

02/15/2025

Fat head bagels? Oh yes, indeed!
🍞🍞🍞 This KETO BAGELS recipe will fill your fancy for breads! Easy with 5 ingredients and all done by hand in 15 minutes.

Don’t forget to dip in a pool of Everything Bagel spices for extra scrumptiousness!

Bake for 10 and enjoy!!!

https://www.wholesomeyum.com/recipes/low-carb-bagels-with-almond-flour-keto-gluten-free-5-ingredients/

🥑 Keepin’ it keto

12/18/2024

Keto Recipe:
Bacon & Spinach Stuffed Chicken

We ate it sooooo fast that we forgot to take pictures!

Eaaaasy 15 minute prep and your bird will be in the oven!

Serve with roasted cauliflower sprinkled with red pepper flakes (add some olive oil, sliced garlic and red onion pieces) and you are in for a treat!!

Creamy spinach and bacon chicken is a delicious combination of cream cheese, spinach, and bacon. Stuffed in a boneless, skinless chicken breast, it is out of...

03/25/2024

Keto Bacon Guacamole Deviled Eggs

Ingredients:

🥓 4 cooked strips of Bacon,
thick cut, crisp, and crumbled
🥑 1 large Avocado pitted and cubed
🧄 2 cloves Garlic
🧅 1 tbsp dried Onion

🥚 6 large hard boiled Eggs

Condiments:
1 tbsp Lime juice, fresh
2 tbsp Salsa
1 pinch Cayenne pepper
1/2 tsp Sea salt

Cut the eggs in half lengthwise. Remove the yoke.
Mix in mash all the ingredients with the yoke except the bacon.
Spoon into eggs.
Crumble bacon ontop!

😋

01/31/2024

Insulin: That’s What It’s All About

Here is a list of some foods in order of the amount of Insulin that is released when eaten, from least to most:

2% Butter
3% Olives/Olive Oil
3% Coconut Oil
3% Flax Oil
4% Heavy Cream
5% Pecans
5% Macadamia Nuts
6% Avocado
7% Coconut Meat
9% Walnuts
11% Peanut Butter
12% Cod Fish
14% Almonds
15% Cheddar Cheese
15% Egg YOLK
19% Pistachios
21% Whole Egg
23% Chicken and Turkey
25% Low fat Cream Cheese
29% Pasta
40% Whole Milk
55% Egg White
61% Chips
62% Brown Rice
75% Apple
81% Fat free Pretzel
84% Banana
87% Crackers
96% Whole Wheat Bread
100% White Bread
115% Sweetened Yogurt
121% Potatoes
160% Jelly Beans – Happy Easter 😱

As a hypoglycemic youth, I was constantly told to eat continuously (and complex carbs were the doctors best recommendation) to keep blood sugar stable to not “bonk.” But that just gave me a never ending supply of insulin in my blood stream which has caused me to become insulin resistant. My body could only use so much of the insulin at a time.

We actually need to focus on INSULIN, and not blood sugar. When Insulin is present, and it is only present when you eat food (mostly sugar and carbs), your body stores fat. When Insulin is not present, you burn fat. Simple equation.

When you eat sugar, gluten, carbs, you release the most amount of insulin. When you eat protein, you release less. When you eat fat, you release the least amount. When you fast, you don’t release any. The body doesn’t store fat when insulin is not released. Therefore… you don’t store fat when you are either not eating or eating mostly fat and in a “ketogenic state.”

If you take two people, feed them the same amount of food, and inject one person with insulin, that person would gain fat and the other wouldn’t.

Intermittent fasting is a clean energy method of losing fat while giving the body a chance to rest, restore, digest, lower inflammation, and regenerate healthy cells. Being fueled by ketones instead of carbs and insulin is like coals on a fire instead of constantly adding lighter fluid. Nice clean energy.

Keepin’ it keto because it’s simply science.

Keepin' It KETO 🥑

05/26/2023

Keto Recipe: Cream Cheese & Spinach Stuffed Chicken
🥰
Serves 4

4 (8-oz) raw boneless skinless chicken breasts
1 (10-oz) pkg frozen chopped spinach
½ cup full-fat cream cheese
¼ cup Parmesan cheese
1 Tbsp minced garlic
¼ cup minced green onion
¼ tsp pepper
1/8 tsp salt if needed

Using a meat mallet, pound chicken breast slightly thinner.
To butterfly your chicken breasts, lay them flat on sturdy surface. Place one hand on top to hold it in place and then slice 3/4 of the way through the chicken breast using a sharp knife. Do not slice all the way through!
Heat up olive oil in a large skillet.
Cook the chicken breast in a large skillet on medium heat, approximately 7 minutes a side, until they start to get golden brown and crispy on the outside and reach a temperature of 165°F.
You want the meat to be cooked before you stuff them!
Combine the spinach, cream cheese, Parmesan cheese, chives and garlic in a bowl and microwave to take the chill off. Make sure it's nice and warm.
Carefully spoon a quarter of the cheese mixture into the middle of the cooked chicken breasts.
Turn the heat to low and put a lid on the skillet. Heat for another 5-7 minutes, until the cream cheese mixture has heated through.
Remove and plate. Enjoy!

02/11/2023

Valentine KETO ideas!

Mmm veggies & mozzarella to win the heart ❤️

Keepin’ it keto!

01/18/2023

Oh my heavens!
Fat Bread among the STARS!
It's KETO STAR BREAD

Beautiful
Delicious

Let me know if you give it a Goooooo!

https://madcreationshub.com/recipe/keto-garlic-star-bread/

Keepin' it keto!

11/19/2022

Have you watched this documentary??

11/16/2022

Aren’t these veggie turkeys fun! 🦃

You get to choose how you show up over the holidays.

You have the option to show up for your future self! And you have an opportunity to offer those you love and care for healthier alternatives!

Drop the chips and crunch down on some veggies and olives!

Keepin’ it keto!

09/12/2022

Keto Asparagus Stuffed Chicken Breast
mmmm - dinner is served!

🔹4 Skinless boneless chicken breasts about 1 1/2 lb.
🔹1 Tsp Italian seasoning mix
🔹1 Tsp Garlic Powder
🔹1 Tsp Smoked Paprika
🔹Sea salt and pepper
🔹12 Asparagus stalks end trimmed
🔹1 oz Sundried Tomatoes chopped up
🔹4 slices Mozzarella Cheese (or Swiss)
🔹1 Tbsp Olive Oil

Instructions:
Preheat oven to 400 F
Place the chicken on a clean chopping board and sprinkle with Italian seasoning, garlic powder, paprika, salt, pepper.
Cut each chicken breast lengthwise to create the pockets.
Be careful not to cut all the way through.
Add 3 stalks of asparagus and a couple of pieces of tomatoes to a mozzarella slice, then roll to hold them inside. Stuff the chicken breasts with it.
Close the pocket with a toothpick.
Heat oil in skillet. Add in the chicken and sear until nicely golden brown, about 3-5 minutes per side.
Bake the chicken for 15-20 minutes.

Enjoy!

07/16/2022

Mmm 😋
Fresh out of the oven, warm blueberry keto scones for the WIN!!!
Who would like the recipe?

Almond flour
Coconut flour
Swerve sweetner