I love hearts of palm, I am steering away from pasta and other carbs. Hello? Made for me. Bought two cans. Made one two hours after delivery (with shrimp and a pesto-fredo sauce) and it was awesome. Delish. Fantabulous. I did not plop it into boiling water so I didn't get a chance to try it "softened" more like pasta and I don't really feel the need to. It was it's own experience and one I will keep buying into. Please buy this so they can keep making it, maybe they can try other pasta types as well. I'm partial to pappardelle

I make this recipe ALL the time. It’s so good and I’m always bummed out when run out of it. Luckily it is so quick and easy to make. It’s a great low carb cereal and I always double or triple the recipe. (Note…I use half the butter per batch and just mix it longer in my food processor until it all comes together and it comes out perfect every time.)
There is also a common worry the ketogenic diet may cause ketoacidosis, which occurs when the acidity in the blood increases. Diabetic ketoacidosis is a life-threatening condition caused by very high blood sugars and a deficiency of insulin in insulin-dependent diabetics, a very different state from ketones produced by a fat-burning metabolism on a low-carb, high-fat diet.
You can still get a super crisp crust on chicken while keeping it moist and juicy on the inside. There are a few ways to do this, but the best method we’ve found is by grinding up pork rinds in the food processor and adding parmesan cheese to the mix. This will result in a fantastic crust all the way around your chicken, giving you the perfect keto fried chicken.
Hi Lee, A blender might also work, if it’s powerful enough to chop up nuts. You’ll still want to use a pulse-stop-pulse method, and may need to stir between pulses. Otherwise, you can also try chopping up the nuts and seeds before mixing with the other ingredients. If you go that route, the resulting granola texture will be a little different compared to a food processor. I used a food processor partly because it makes both prep time and cleanup a lot faster, but also because that way you get a mix of larger chopped nuts and finer powder. I hope one of the other methods works out for you!
Hi Jan, Sorry they didn’t work for you. It’s hard to say what happened without being in the kitchen with you. Did you use exactly the same ingredients and amounts? Also, if they were not cooked, then they probably needed to be in the oven for longer. If they were clumpy, it’s also possible that the almond flour wasn’t fine blanched (it needs to be) or the batter wasn’t mixed well enough. Hope this helps.
Hits the spot! I love traditional cereal and this definitely satisfied my tastebuds!! I will say I did realize how important it is to not over pulse, and to create a thin layer when placing in the oven. For the first few minutes I had a thick, maybe 3/4 inch layer, and I ended up thinning it out after reading reviews. I think in total I baked mine for 25-28 minutes. It was a little soft after coming out of the oven, but like you said it hardens after it cools. I added cinnamon, and wish I added more (I love a strong cinnamon flavor).
.. it can be heavy on red meat and other fatty, processed, and salty foods that are notoriously unhealthy. What is unhealthy about red meat. We should know that acrilamides, pyrroles in burnt meat (and veges) from BBQ and over-heated cooking inflames the colon. According to Clark H R, PhD ND an inflamed part allows easy entry for the cancer nucleus and cancer complex, to start and fuel a malignancy at that location.
Long-term compliance is low and can be a big issue with a ketogenic diet, but this is the case with any lifestyle change.  Even though the ketogenic diet is significantly superior in the induction of weight loss in otherwise healthy patients with obesity and the induced weight loss is rapid, intense, and sustained until at least 2 year, the understanding of the clinical impacts, safety, tolerability, efficacy, duration of treatment, and prognosis after discontinuation of the diet is challenging and requires further studies to understand the disease-specific mechanisms.

41 pounds is wonderful! How much more do you feel you need to lose? I honestly think you’re not eating enough with just 700-900 calories and then you’re body is craving and hunger when you are actually home. I would suggest trying to be more at 1000 -1100 on each day consistently and give it at least a month. I’ve not quite figured out the plateau area yet for myself and since writing this post my weight hasn’t budged and it’s been 3 weeks so I am working on changing some things and will update if I have success with it. Also I forgot to mention Intermittent Fasting? Have you tried that? Dr.Eric Berg on youtube has a lot of info on that if you’re interested. Good luck!
If you want something that feels a little more indulgent, you can recreate gnocchi with just two ingredients: egg yolk and shredded mozzarella. In fact, as the Primitive Palate discovered when creating the recipe, while it’s a little more time consuming (you’ll need about a half hour from start to finish) making gnocchi this way is considerably easier than the traditional method.
I doubled the recipe because I knew I was going to double the soup recipe. I will say that the first batch had a few issues but the 2nd batch turned out great!! On the second batch I let them bake for about a minute and then I opened the oven and king of tilted the pan around a bit to make the batter spread out more evenly because either it just wants to pool together (I did use silpat and a heavy duty cookie sheet) or my oven isn’t level. That second batch turned out perfect!!!
I think that what Beverly is talking about when she says English battered fish is one where it isn’t crunch, exactly. The fish is dipped in a flour and egg based thick batter and deep-fried, leaving a lovely chewy coating on the outside. So delish! The closest thing I can think of in US terms are those batter dipped hot-dogs on a stick people used to eat. Anyway, I suspect we’d be moving more in the direction of some substitute using beaten egg whites, perhaps? Maybe modifying something more in the line of keto pancake batter?
I was worried. I read my ingredients and follow the instructions to the letter. I made the little bow ties. I put them in the freezer for 15 minutes and I fried them in garlic and olive oil. They were so good. I think they would definitely stand up to any sauce that you added to them (after they were fried) I can’t wait to try them as fried ravioli. I’m also going to stuff a few with ricotta and sauerkraut, fry them, dress them with sour cream, and call them a pierogi.
My 1st attempt & it was delish w/unsweetened organic coconut milk.Had no hazelnuts & only half the amount of almonds so I substituted extra pecans. Used unground flax & also added additional 2 tbs ground flax for more fiber. Added 1 tbs vanilla. Used a combo of sweeteners: Eryth, Xylitol & Stevia. Next time will grind ingredients separately to get a more chunky result.

The ketogenic diet has recently become very popular, and many food companies want to cash in by putting a “ketogenic” or “low carb” label on a new product. Be very cautious of special “keto” or “low-carb” products, such as pastas, chocolate bars, energy bars, protein powders, snack foods, cakes, cookies and other “low carb” or “ketogenic” treats. Read all labels carefully for natural low carb ingredients. The fewer ingredients the better.
Here is another grain free porridge that can be ready to eat in a short time, but gives you all the goodness you need first thing. This keto porridge has an almost wheat-like flavor and can be topped with whatever ingredients you like. You can even add seasonings like cinnamon to vary the flavor even more, then sit back and enjoy a warming plate of creamy goodness!
There’s nothing like pouring a bowl of low carb cereal with almond milk for an easy morning breakfast. These low carb granola and low carb muesli recipes are made from nuts and seeds resulting in a nourishing sugar free, gluten free, and grain free breakfast option. Because they are very nutritionally dense, enjoy a small portion. Enjoy a spoonful on full fat Greek yogurt or ice cream.

Now, how to actually use these nut meals and flours? It is not so simple as taking a conventional recipe and swapping almond flour in for wheat flour. Almond flour lacks gluten, a protein found in wheat that helps baked goods rise and hold their shape. It also has much higher fat and moisture contents than wheat. All of these factors need to be considered when making an almond flour recipe.


Fat is an important energy source; however, it plays a secondary role as an energy substrate, particularly during exercise that exceeds moderate intensity. For example, one of the fundamental concepts of bioenergetics illustrates this point through the axiom “fat burns in a carbohydrate flame;” clearly emphasizing the important role of CHO in energy metabolism. In the absence of adequate CHO availability, as might occur during starvation, near the end of a long endurance event or CHO-restricting diet, the body must turn to an alternate source to maintain energy for all tissues. Under normal dietary conditions there is a steady supply of glucose which the body readily uses as a primary fuel.

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The ketogenic diet is indicated as an adjunctive (additional) treatment in children and young people with drug-resistant epilepsy.[26][27] It is approved by national clinical guidelines in Scotland,[27] England, and Wales[26] and reimbursed by nearly all US insurance companies.[28] Children with a focal lesion (a single point of brain abnormality causing the epilepsy) who would make suitable candidates for surgery are more likely to become seizure-free with surgery than with the ketogenic diet.[9][29] About a third of epilepsy centres that offer the ketogenic diet also offer a dietary therapy to adults. Some clinicians consider the two less restrictive dietary variants—the low glycaemic index treatment and the modified Atkins diet—to be more appropriate for adolescents and adults.[9] A liquid form of the ketogenic diet is particularly easy to prepare for, and well tolerated by, infants on formula and children who are tube-fed.[5][30]

Carbohydrates are used to make glycogen, which is required for muscle function. The difference between this and common meal plans is the amount of carb intake is limited to enough for the glycogen production of a normal person. Not every carbohydrate is created equal. Sugar alcohols don’t affect most people’s blood sugar levels. Nor does most fiber. A keto eater is interested in net carbs, figured by total carbohydrate minus fiber minus sugar alcohols.


To make squares: Place dough on a piece of parchment paper, with a second piece of parchment on top. Using a rolling pin, roll the dough into a thin and even layer about 1/4-1/8” thick. Remove the top piece of parchment paper. Using a pizza cutter, cut into small squares (about 1”). Bake in the oven for 5 minutes, then take baking sheet from oven and carefully break up the squares (so they’re no longer connected). Bake for another 7 minutes. Allow to cool and enjoy!
Instead of getting that store-bought can of frosting that’s filled with sugar, food coloring, and trans fats, make your own! Cream cheese and butter come together perfectly to create a rich and creamy frosting that makes all of your cakes taste better. If you want an example of a great cream cheese frosting (with added fruit compote), check out our Low Carb Spice Cakes with Cream Cheese Frosting.
Most people don’t know this but when mitochondria make energy, they also produce oxidative stress. Think of how an engine burns gas to make energy and waste products, it is somewhat similar. While small amounts of oxidative stress can be beneficial to the body, too much can contribute to chronic inflammation. Chronic inflammation is at the root of almost every chronic disease people face today.
Rod, With a ketogenic lifestyle, the point is to stay within your macros, so if you’re not gluten-intolerant and the flour fits into your macros, you should be fine. Have you calculated what your macros should be? We have a post talking about which macro calculators we like best, if you’re interested: https://theketoqueens.com/macro-calculator-review/ Additionally, a doctor can help you figure out the macros that will work best for your health and fitness goals. Best of luck and welcome to the keto family!

Regular flour is made from wheat and grains, both of which have high amounts of carbohydrates. To make a similar flour with fewer carbohydrates, different sources — sources considered low-carb — are used. These sources typically include nuts such as almonds and walnuts, seeds such as flax seed, and legumes such as peanuts and soy. Wheat also can be used as low-carb flour, but only if the wheat section containing the protein is used and nothing else.


I am a recent convert to using freeze-dried fruit and if you try this amazing crunchy granola you will see why. The fruit has a much more intense flavor than fresh berries and helps to add that fruity note to the nuts and coconut flakes. It also makes this cereal more child-friendly because the fruit turns the milk pink! This granola can also be formed into bars to give you a boost of energy through the day.
Love your blog and recipes, thank you! Congratulations on doing keto – I’ve been sugar, dairy, grain and pretty much all carb free for over a year keeping my carbs to under 30 grams per day. My question is about coffee…did you give it up? I was drinking way too much coffee with heavy cream so I finally gave that up for Califia almond/coconut creamer sugar free of course! Did you give up coffee during the keto trial?
At 60 minutes, the bread showed as done with a toothpick. Removed it from the oven and it sank down the center. I waited 15 minutes. Cut a piece off and it was wet, like not done in the center. I baked it 15 more min and it stayed the same. Is it supposed to be wet/moist like, maybe it’s oily from the coconut oil? If it’s supposed to be completely dry but moist, not wet, then something went wrong.
Several studies have investigated the potential of LCD or KD on weight loss. For example, Brinkworth et al. (2) compared one year of low-fat (LF) vs. LCD diet in adults with abdominal obesity. Subjects were randomly assigned and diets were isocaloric, with moderate energy restriction. Both groups realized significant weight loss, however, there was no significant difference between groups, suggesting that a LCD was equally effective as a LF diet.

Hi!! I have been following you since I started Keto…. Dec 26, 2017. I have lost 41 lbs since then and in the last 3 weeks I can not seem to get the scale to move nor are the inches changing… I am 58 yrs old and lightly active (I work in retail and am on my feet all day.. 10 hrs per day… operating register, stocking soda, candy… putting grocery truck away) I have been running my macros at 16 carbs (I do not do net) fat 97gm and protein is 78gms which is for my calorie intake of 1258 5/70/25…. I am at a total loss as to what steps I need to take…but for the most part I generally only get in 700-900 calories per day… I am just not hungry. Days off are nightmares…. it seems all I want to do is eat… I have NO “bad” foods in my house… I mostly eat veggies on my days off… asparagus, broccoli, zucchini, cabbage, radishes cooked in an oil of some sort olive, avocado, sesame……. I dearly love tomatoes but eat them sparingly.


Long-term use of the ketogenic diet in children increases the risk of slowed or stunted growth, bone fractures, and kidney stones.[18] The diet reduces levels of insulin-like growth factor 1, which is important for childhood growth. Like many anticonvulsant drugs, the ketogenic diet has an adverse effect on bone health. Many factors may be involved such as acidosis and suppressed growth hormone.[38] About one in 20 children on the ketogenic diet develop kidney stones (compared with one in several thousand for the general population). A class of anticonvulsants known as carbonic anhydrase inhibitors (topiramate, zonisamide) are known to increase the risk of kidney stones, but the combination of these anticonvulsants and the ketogenic diet does not appear to elevate the risk above that of the diet alone.[39] The stones are treatable and do not justify discontinuation of the diet.[39] Johns Hopkins Hospital now gives oral potassium citrate supplements to all ketogenic diet patients, resulting in one-seventh of the incidence of kidney stones.[40] However, this empiric usage has not been tested in a prospective controlled trial.[9] Kidney stone formation (nephrolithiasis) is associated with the diet for four reasons:[39]

"Avoid inflammatory oils like safflower, sunflower, corn, or soybean oils and opt for whole food cereal or granolas with limited ingredients, which tend to be made from nuts, seeds and occasionally whole oats or puffed rice," says Kelly LeVeque, RD, a celebrity nutritionist who works with Jennifer Garner and Jessica Alba, and author of Body Love. One of her faves: This grain-free granola from Thrive Market, which has a blissfully short ingredient list but tons of flavor.
So I made this recipe and the taste is amazing! However, mine is still in more of a powder form and never got any crispness to it. So we really can’t eat it. Any suggestions on what I can do to make it right? The only difference I had was I used stevia instead of 1/3 cup of a sweetener. I even tried cooking it another 10 minutes thinking my oven just needed more time to crisp it. Thank you for your help! I have loved all the recipes I’ve tried from your site.

I love you guys! I never miss an email- something good in every one (usually recipes). I printed out the sweetener list and put it on the fridge. This is wonderful today, will print asap. We started low carb in April. In 2 months I lost 40 pda and my hub lost 28! When I went in for my 3 month A1C my count had dropped from 7.2 to 5.8!! My Dr was as thrilled as I was! I still have 160 pds to go but this is the easiest diet I have been on. Weekends are hardest though. We want to eat out the time- you have any suggestions??
Consequently, when you begin a ketogenic diet, it acts as a metabolic stressor on the body. In the process of relearning how to burn fat for energy, a mild metabolic stress is inflicted upon your mitochondria. This stress is just powerful enough to kill off old and dysfunctional mitochondria which stimulates the growth of new and more powerful mitochondria (5). The end result is more energy and a higher level of vitality.
Use our premium meal planner tool (free trial) to access tons of weekly meal plans, complete with shopping lists. You can adapt the plans to your liking, skipping any meal, choosing how many people you’re cooking for, and the shopping lists adapt. You can even start a new plan from scratch (of from pre-existing ones), tailor them completely and save them.
While body weight decreased significantly (-8.5 kg) in these 21 diabetic participants, the mean weight loss was less compared with what we observed in the LCKD participants of an earlier trial (-12.0 kg) [18]. Given that the diabetic participants had a higher baseline mean weight than the LCKD participants of our previous trial (131 kg vs. 97 kg), this translates into an even more dramatic disparity in percent change in body weight (-6.6% vs. -12.9%). This lesser weight loss might result from several factors. First, in the current study, most of the participants were taking insulin and/or oral hypoglycemic agents that are known to induce weight gain[20,21] Second, these same agents, particularly insulin, inhibit ketosis, which is strived for in the earliest phases of the LCKD; while it remains unclear whether ketones actually play a role in weight loss on the LCKD, previous research in non-diabetic patients has shown a positive correlation between level of ketonuria and weight loss success [22]. Lastly, compared with our previous study the participants in the current study had more comorbid illness, lower socioeconomic status, and a shorter duration of follow-up (16 weeks versus 24 weeks), all of which are associated with reduced success on any weight loss program [23].
The popular low-carb diets (such as Atkins or Paleo) modify a true keto diet. But they come with the same risks if you overdo it on fats and proteins and lay off the carbs. So why do people follow the diets? "They're everywhere, and people hear anecdotally that they work," McManus says. Theories about short-term low-carb diet success include lower appetite because fat burns slower than carbs. "But again, we don't know about the long term," she says. "And eating a restrictive diet, no matter what the plan, is difficult to sustain. Once you resume a normal diet, the weight will likely return."

I made these yesterday using straight from the fridge eggs and cream cheese, parchment paper sprayed with cooking spray (I folded up the sides of the paper to prevent leakage), and a mini-chopper. Even with these imperfect tools my noodles were perfect. I was able to just tilt the pan until the batter was covering the entire area, which made them fairly thin and a few on one side were over-done but still were fine in my faux chicken faux noodle soup. They cut easily and slid right off the paper. My kids had nothing bad to say either! I will make them thicker next time for eating in a sauce as they are fairly soft but did hold up in the soup and even by lunch today were still great. Thank you!
FRUITS: Don't choose fruit juices—you're just paying someone to take the fiber out of your food. Instead, eat the fruit itself, and get 3.1 grams of fiber. You can get a serious fiber bang for your carb buck with berries (a half cup of raspberries adds 4 fiber grams, blackberries add 3.8 and blueberries or strawberries add 1.7) and kiwis (2.7 grams per fruit). Always accompany fruit with protein and/or fat such as nuts or cheese to slow any negative impact of the natural sugars on blood-sugar levels.

Don’t be intimidated by this whole new world of low carb flour alternatives, it’s not as scary as it sounds. My advice to new low carb bakers is to never go it alone. Always start with some tried and true recipes to get a feel for these new ingredients. Avail yourself of all the Internet has to offer, as there are so many great resources and recipe writers. Once you have a better understanding of how your ingredients behave, you can start to improvise. And if you’re at all like me, once you start, you will never be able to stop.
Hello, I can’t have any actual sugars in my diet. So when your label at the end says 1 sugar etc is that for the “fake” sweeteners in each recipe? Or real sugars? I can have ones like Splenda, truvia, etc. It’s only so specific for me because it’s to keep all sugar away and control my seizures. These desserts sound amazing and seem to fit my diet till the sugar part on the label.
Finally! A granola that I don’t HAVE to put any kind of a sweetener in! I’ve been keto for almost 2 years and have really missed a good bowl of granola/cereal for breakfast. Your recipe is perfect. I made it ahead of time and keep it in an airtight container. It’s so nice to be able to grab the container, pour some in a bowl and enjoy, and for me, I find that the nuts give a good flavor without the sweetener. I’m always looking for recipes that I don’t HAVE to use a sweetener in because almost all of the ones used in LCHF recipes cause war in my bowels, sigh. This recipe is perfect. THANK YOU so much for getting online for the rest of us. 🙂
In terms of weight loss, you may be interested in trying the ketogenic diet because you’ve heard that it can make a big impact right away. And that’s true. “Ketogenic diets will cause you to lose weight within the first week,” says Mattinson. She explains that your body will first use up all of its glycogen stores (the storage form of carbohydrate). With depleted glycogen, you’ll drop water weight. While it can be motivating to see the number on the scale go down (often dramatically), do keep in mind that most of this is water loss initially.

When you consume sugar or carbohydrates, they must be processed into glucose and shuttled into the cells via a hormone called insulin. Oftentimes, people with poor blood sugar stability will experience pronounced spikes and crashes in their blood sugar which leads to many health problems including weight gain, low energy, and emotional instability.
I do not use the VLC mix to make yeast breads. I have recipes at the blog for cookies, cupcakes, biscuits, and crepes using this mix. I have dozens of recipes in various stages of testing that use this mix. Some of my favorites are quick breads and muffins and cookies. Cake type recipes (muffins, small loaves of bread, cupcakes, cake, etc.) really turn out well with this mix. Let me know how some other dishes turn out for you! Thanks!
One of the easiest traps to fall into when starting a ketogenic diet is the assumption that all fats are healthy. It is not uncommon to see new adherents loading up their plates with industrially harvested bacon, exclaiming, “I’m keto, so it’s healthy!” In reality, because ketosis repositions ketones as your primary fuel source, ensuring you consume healthy fats becomes even more important on the ketogenic diet.
OMG these are out of this world! I did the same recipe except I didn’t add the cinnamon. I added orange zest and cranberries. I did a cream cheese icing with swerve and more orange zest. Absolutely wonderful. Thank you for your recipe! I’m happy I can make that occasional treat to curb off those sweet craving without completely falling off the keto wagon.

Goday A, Bellido D, Sajoux I, Crujeiras AB, Burguera B, García-Luna PP, Oleaga A, Moreno B, Casanueva FF. Short-term safety, tolerability and efficacy of a very low-calorie-ketogenic diet interventional weight loss program versus hypocaloric diet in patients with type 2 diabetes mellitus. Nutr Diabetes. 2016 Sep 19;6(9):e230. [PMC free article: PMC5048014] [PubMed: 27643725]

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