Check nutritionally-complete low-carb menus with under 50 grams of net carbohydrate per day to see what a ketogenic diet could look like. These menus are, however, going to be too high in protein for some people to remain in ketosis, and some of them may be a little high in carb if you have very poor carb tolerance. Keep in mind that ketogenic diets should always be tailored to the individual.
I began my low carb diet (around 50 net per day) almost 3 months ago. I have only lost 2 lbs. I need to lose at least 30. I am 62 years old and in good health. Everything I have read leads me to believe that I am doing everything correctly. I even make my own Keto bagels! What do you think could be the issue? I tried going down to less than 20 carbs but I just cannot do it. Thanks for any help you can provide.
AMAZING! I just made this bread and I can’t believe how perfect it is! My fiance and I are doing low carb. Not quite keto but trying to stay close to that range of carb intake! Honestly I’ve just been saying I’m avoiding bread, potatoes, and pasta. Either way this bread rocks. The only substitutions I made to the recipe was plain seltzer water in place of the still water. Wanted to give the dough some extra lift. I also put some pumpkin and sunflower seeds on top to increase the heartiness. This bread came out rocking our socks off. Can’t wait to make some grilled cheese Sammie’s with it!

My point here is that the warnings about the ketogenic principles are well taken and well documented. My concern is implications that this is a fad. I don’t use the word diet with my patients and I’m concerned that the principles behind the label and the real results that these readers have commented on might get minimized. I have found it best to encourage patients to read authors like: Stephen Phinney, Jeff Volek, Patricia Daly, and Charles Gant and the be partners with their doctors and check blood work as they move along. I am not for or against the article. If ketogenic principles offer people enduring, satisfying, and cohesive change then why not read about its potential and flexilbity?
In regard to serum measurements, the mean fasting glucose decreased by 17% from 9.08 ± 4.09 mmol/L at baseline to 7.57 ± 2.63 mmol/L at week 16 (p = 0.04) (Table ​(Table4).4). Serum sodium and chloride levels increased significantly, but only by 1% and 3%, respectively. Uric acid level decreased by 10% (p = 0.01). Serum triglyceride decreased 42% from 2.69 ± 2.87 mmol/L to 1.57 ± 1.38 mmol/L (p = 0.001). Increases occurred in both high-density lipoprotein (HDL) cholesterol (8%) and low-density lipoprotein (LDL) cholesterol (10%) but these changes were of borderline statistical significance (p = 0.08 and p = 0.1, respectively). The following blood tests did not change significantly: total cholesterol, potassium, bicarbonate, urea nitrogen, creatinine, calcium, thyroid-stimulating hormone, and hemoglobin.
A common question is whether you can substitute almond flour for coconut flour and the other way around. Yes, often you can but not in equal amounts. 1 cup of almond flour can be substituted for 1/3 cup of coconut flour. 1/3 cup of coconut flour can be substituted for 2/3 cup almond flour + 1.5 tablespoons of ground psyllium husk powder. The amounts may need to be adjusted depending on what brands you’re using.
Use fat as a lever.  We’ve been taught to fear fat, but don’t! Both keto and low carb are high fat diets. Fat is our source of energy as well as satiety. The key to understand, though, is that fat is a lever on a low carb or keto diet. Carbs and protein stay constant, and fat is the one you increase or decrease (push the lever up or down) to gain or lose weight, respectively. So if your goal is weight loss, eat enough fat to be satisfied, but there’s no need to “get your fats in” once you’re satisfied.
Must say, however, that the shape of choice (for most pasta-like results) are the cavatelli. Both because the ridges help the sauce to stick better, and for the resulting texture and mouthfeel. Though you’ll need to procure a (9 bucks!) cavatelli & gnocchi board. Cavatelli are very similar to gnocchi in shape (which you can make too!), though slightly thinner and with more of a bite. 
If no food processor is at hand, you can also do it by hand (it just takes a little more time and arm muscle!). Add all the dry ingredients to a large bowl and whisk until thoroughly combined. Pour in vinegar and whisk until thoroughly distributed. Pour in egg while whisking vigorously and keep whisking until the dough becomes too stiff to whisk. Using your hands, knead the dough until thoroughly incorporated, adding a teaspoon of water at a time as needed (we use 2). 
Thank you Marye for a delicious recipe. I crave noodles & this satisfies it! Also thank you for all the time and effort you put into posting your recipes. Some of the comments left are ridiculous! In my opinion, if a recipe is not something that apppeals to you then MOVE ON instead of hashing and rehashing and beating it to death. Everyone is entitled to their opinion but those comments are so annoying.Guess you do need a sense of humor huh! Lol! Thank you again!
So, recently when I was craving Monterey Chicken and didn’t have time to wait for the chicken to cook in the crockpot, I made a low carb skillet version that turned out just like the one I remembered. It was extremely flavorful and delicious! All in all, it took about 25 minutes from start to finish since I had already cooked the bacon earlier in the day and my homemade low carb sugar-free BBQ sauce was already in the fridge.
Urine ketone data were missing in a median of 4 participants (range 0–8) at any given visit. The proportion of participants with a urine ketone reading greater than trace was 1 of 17 participants at baseline, 5 of 17 participants at week 2, and similar frequencies at subsequent visits until week 14 when 2 of 18 participants had readings greater than trace and week 16 when 2 of 21 participants had readings greater than trace. During the study, only 27 of 151 urine ketone measurements were greater than trace, with one participant accounting for all 7 occurrences of the highest urine ketone reading (large160).
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.
Protein can turn into carbohydrates via a metabolic process called gluconeogenesis (making new carbs) and will do in people at varying degrees. Protein turning into carbohydrates means you’re not in ketosis. However, this is generally an overblown statement that only happens at the extreme cases when you are drinking a lot of liquid protein shakes. 
I recently started using Carbquik and overall, I'm pleased with it. I'm on a low-carb diet, and my dining options have really opened up! So far, I've made cheese biscuits, pizza dough, and pancakes. The pizza dough isn't great, but if you use the right kind of pizza pan and roll it thin enough, it's certainly acceptable and it beats not being able to have pizza at all.
Providing additional support Paoli et al. (17) examined the effect of a modified KD diet (~55% fat, 41% protein, and 4.5% CHO) on performance and body composition in gymnasts. In a crossover design, researchers compared independent 30-day dietary regimens consisting of “normal diet” (WD; 46.8% CHO, 38.5% fat, and 14.7% protein) and modified KD in nine elite male gymnasts. There were no significant changes from pre to post during either dietary intervention for measures of physical performance, indicating the absence of significant dietary CHO did not negatively impact physical ability. The post-KD measurements, however, saw a significant decrease in fat mass (pre: 5.3; post:
You can grind almost any nut to obtain a flour-like consistency and use it to reduce the carb content of your recipes. Walnut meal, for example, can be used in many recipes that call for almond flour. Other nut flours that you can experiment with are hazelnut meal, pecan meal, macadamia nut meal, and pistachio meal. Each one will provide your baked goods with a unique flavor, so choose wisely.
Con: Results can vary depending on how much fluid you drink. By drinking more water, you dilute the concentration of ketones in the urine and thus a lower level of ketones will be detected on the strips. The strips don’t show a precise ketone level. Finally, and most importantly, as you become increasingly keto-adapted and your body reabsorbs ketones from the urine, urine strips may become unreliable, even if you’re in ketosis.
OMG! I can’t take it anymore! This recipe only works with Gluten. Marye says you cannot substitute anything for the gluten. If you do, then you are not making Marye’s recipe. If you are celiac, search for a different recipe because this one has gluten as an ingredient and you cannot have any gluten. Nobody is forcing any of you to cook this recipe. If you do not want to use gluten, look elsewhere. This clearly isn’t the recipe for you.
Trim Healthy Mama-Friendly (THM) (www.trimhealthymama.com): This is an S baking mix as it is written due to the heavy almond flour amount. However, it could easily be made into a Fuel Pull or an E mix by reducing the amount of almond flour. For the FP, you would reduce the amount of almond flour and replace it with oat fiber. For the E mix, you would reduce the amount of almond flour and replace it with oat flour or sprouted wheat flour. Easy peasy! Also, like the suggestions above for the Family-Friendly folks, you could make it as it is listed and then use half and half—half Basic Low Carb Flour Mix and half oat fiber for FP OR half Basic Low Carb Flour Mix and half oat flour or sprouted wheat for E mix. (I do not do much FP or E baking, but I would make this mix as is and then combine it with Sprouted Flour Mix anytime you want to make an E baked good. Easy peasy!)
All cold cereals are going to have some carbs in them. The key is to avoid simple carbohydrates, such as those found in processed grains like corn flakes or any old-school cereal made with refined white flour and a ton of sugar. The health organization Diabetes UK recommends choosing a cereal based on whole wheat, oats or bran. In addition to eating whole grain cereals, you also need to avoid excess added sugar such as high fructose corn syrup. The Center for Young Women's Health suggests that you choose a cereal that contains fewer than 8 grams of sugar per serving. Dried fruit counts as added sugar, so pay attention to the ingredient list. You can always purchase unsweetened cereal and add fresh fruit as a sweetener, because the vitamins, minerals and antioxidant benefits of fresh fruit outweigh the natural sugars.
Cinnamon toast crunch is the best cereal by a long shot and I can guarantee this by asking anyone and everyone if it was a part of their childhood, and even adulthood. It is, without fail, the cereal I see the most people purchase when I am at the grocery store. We knew that if we were going to attempt a low carb cereal we would need to pick one that everyone could undoubtedly agree upon as the best, so we decided on Cinnamon Toast Crunch.
With all the options, most of you ought to be able to mix and match your way to 8 to 10 grams of fiber at breakfast without much hassle at all. That's oatmeal with flaxseeds and almonds, a vegetable frittata with some berries on the side or whole-grain toast with natural peanut butter. And just so you know we're flexible: There's no rule against having any of these fiber-rich goodies for lunch!
But I just made some biscuits from an old cooking book, which had Almonds grounded (so I just used my almond flour) & I switched sugar for some xylitol & then thought I’d use the Coconut flour in place of ordinary Plain Flour! I did it cup for cup, so it was 2/3 cup……remembered about needing more liquid, so I added an egg (receipt already had 150g butter, which I put in 160g) They taste nice, but I think maybe I should have reduced the coconut flour, after reading your points, or added another egg, or more butter, what would you do? They also have an almond on top. thanks, Pam
Because people with type 2 diabetes are at an increased risk for cardiovascular disease, there’s a specific concern that the saturated fat in the diet may drive up LDL, or “bad,” cholesterol levels, and further increase the odds of heart problems. If you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet. They may recommend a different weight-loss diet for you, like a reduced-calorie diet, to manage diabetes. Those with epilepsy should also consult their doctor before using this as part of their treatment plan.
On the ketogenic diet, carbohydrates are restricted and so cannot provide for all the metabolic needs of the body. Instead, fatty acids are used as the major source of fuel. These are used through fatty-acid oxidation in the cell's mitochondria (the energy-producing parts of the cell). Humans can convert some amino acids into glucose by a process called gluconeogenesis, but cannot do this by using fatty acids.[57] Since amino acids are needed to make proteins, which are essential for growth and repair of body tissues, these cannot be used only to produce glucose. This could pose a problem for the brain, since it is normally fuelled solely by glucose, and most fatty acids do not cross the blood–brain barrier. However, the liver can use long-chain fatty acids to synthesise the three ketone bodies β-hydroxybutyrate, acetoacetate and acetone. These ketone bodies enter the brain and partially substitute for blood glucose as a source of energy.[56]
Since going low-carb a few years ago, I simply let go of breakfast cereals as they were always a slippery slope for me. No big deal, I found other lovely foods to enjoy. With that said, I kept seeing this recipe in my line of (scrolling) vision and I thought, okay .. time to partake as the reviews were too good to ignore. So I went about my merry way and followed everything exactly and then realized when I already had the mixture patted into a pan, I forgot the sweetener LOL. Screw it, baked it anyway and topped with the sweetener/cinnamon mixture (I used xylitol) and honestly, this was perfect. If I had used the sweetener in the mixture, it may have been too sweet for me. At the same time, I am reading the comments about the importance of the proper sweetener IN the mixture but I despise Swerve (too heavy cooling reaction for me) and wouldn’t have used it anyway but I found a roundabout fix that did work for me. About 1/2 and 1/2 chunky texture to crumbs but those crumbs can be sprinkled on yoghurt or even as pie crust, as suggested above. I’ll definitely put this in the ‘keeper’ folder (along with the Zucchini Tart that is simply divine!). Thanks, Carolyn!!
I subbed the almond flour out with homemade sunflower seed flour as I am intolerant of almonds. I also copied someone’s idea from watching a youtube video to make it more bread tasting (and smelling) and added one package of Fleischman’s Fast Active Dry Yeast and a 1/2 teaspoon sugar (which the sugar is all consumed by the yeast and helps it rise). I put in 2 whole eggs and 3 egg whites.
First, you DO NOT need a silica mat. I made these in a huge oven-safe frying pan sprayed liberally with cooking spray and it worked great. After the five minutes cooking time, I took the pan out of the oven and just let it sit. Everything firmed up nicely, I lifted one edge of the “noodle” and the whole thing peeled out beautifully. I rolled it up and sliced into fettucine and it worked AWESOME. I also added a pinch of Kosher salt, a pinch of black pepper, and a half pinch of garlic powder to the batter. ABSOLUTELY PERFECT. These are NOODLES folks, not slimy oddly-textured whatever-the-hecks, but real noodles. The texture is just right. These are what I’ve been looking for forever. God bless you for this!!!!!. We’re having pot roast for dinner, and while my girls have noodles with their sauce, SO WILL I!!!!!!

After increasing water intake and replacing electrolytes, it should relieve most all symptoms of Keto Flu. For an average person that is starting a ketogenic diet, eating 20-30g of net carbs a day, the entire adaptation process will take about 4-5 days. My advice is to cut your carbs to fewer than 15g to ensure that you are well on your way into ketosis within one week. If you are experiencing any more keto flu symptoms, double check your electrolyte intake and adjust.
With the help of keto-friendly ingredients, you can easily make yourself some delicious, fluffy pancakes. There are, in fact, several ways to make fantastic keto pancakes, but our favorite is the Faux “Buckwheat” Pancakes made with almond flour and flaxseed meal. Try them for yourself if you want low-carb pancakes that taste just like the real thing.
Note: Are you a vegetarian or vegan and want to go on a ketogenic diet? It’s still possible! Just keep in mind that the dietary restrictions can sometimes be a little bit intense. Make sure to plan ahead and prepare to aid your success. To help out, we’ve published articles (with 7 day meal plans included) for both the vegetarian ketogenic diet and the vegan ketogenic diet.
Aude, Y., A. S, Agatston, F. Lopez-Jimenez, et al. “The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat: A Randomized Trial.” JAMA Internal Medicine 164, no. 19 (2004): 2141–46. doi: 10.1001/archinte.164.19.2141. jamanetwork.com/journals/jamainternalmedicine/article-abstract/217514.
If you’re counting your carbs, it’s important to check the labels of the foods you eat. You should look for the term “total carbohydrate,” which includes starches, sugars, and fiber. This can help you balance the number of carbs you eat during each meal. Spreading your carbs evenly throughout the day helps ensure your body has a steady supply of energy to power you during the day.
Wow!! I was so happy to see last night that I had all of the ingredients except the flax seeds, so I threw all these ingredients together and am enjoying them this morning on my homemade Gree yogurt…delish!! This is really giving me my cereal satisfaction. I did substitute some ground flax for the flax seeds and it seems to have worked beautifully. Other than that I followed the recipe exactly and couldn’t be happier with the results! Thank you thank you for posting this!

Muesli has been a popular cereal worldwide for decades and it was the first experience of healthy eating for a lot of us. So low carb versions like this one are a great addition to your keto diet and give you all the goodness you need to get through the morning. You can play around with the ingredients to make it your own by adding some fruit or using different nuts.
The remaining calories in the keto diet come from protein — about 1 gram (g) per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: “Every body is different, but most people maintain ketosis with between 20 and 50 g of net carbs per day,” says Mattinson. Total carbohydrates minus fiber equals net carbs, she explains.
Almond flour and almond meal are not the same thing. Almond meal is ground up almonds (with the skins) whereas almond flour is finely ground blanched almonds without the skins. Both work but the almond flour will give you better results (the almond meal tends to be a little dense and oily). Almond flour can be purchased online and almond meal can be found at health food stores.
For patients who benefit, half achieve a seizure reduction within five days (if the diet starts with an initial fast of one to two days), three-quarters achieve a reduction within two weeks, and 90% achieve a reduction within 23 days. If the diet does not begin with a fast, the time for half of the patients to achieve an improvement is longer (two weeks), but the long-term seizure reduction rates are unaffected.[44] Parents are encouraged to persist with the diet for at least three months before any final consideration is made regarding efficacy.[9]
With just 4g of carbs, this pasta, made from hearts of palm, is a plant-based pasta substitute you may not have heard about before. Palmini is low in calories, high in fiber, gluten free, and looks more like traditional pasta than some other alternatives. It can be purchased canned or in pouches. While you can eat it straight from the package, it also cooks up well—keeping its pasta-like consistency.
I bought a package and boiled the whole thing. I split it up to make two different meals with. The first one was simple jarred sauce and parmesan and the second was the noodles, sauteed zucchini and tomato, ricotta cheese, and parmesan. Both were DELICIOUS. With the tomato sauce dish, I really couldn't even tell the noodles were any different. Maybe they're slightly more fragile, but it's no worse than whole wheat ... full review
Since your carbohydrate intake will be restricted, you'll have to rely more on healthy fats, like nuts, seeds, and avocados, for energy. You can also use oil, butter, and nut butters in your cooking to enhance the flavor and richness of dishes. In general, an appropriate serving of healthy fat is roughly the size of your thumb, though you can safely have a little bit more or less depending on your hunger and energy requirements.
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Hi all, keto here. This recipe “works” fine. I formed cute little cavatelli by pressing/rolling little cylinders of the dough off the tines of a fork. I fried them as directed and they kept their shape perfectly during frying and saucing. But the texture was still mush to the tooth. Also the coconut taste is present on the tongue, even though I cheated and floured the fork and my thumb with AP flour while forming the cavatelli. The coconut taste clashed with my bolognese sauce.
Interested in trying a fad diet? There are plenty to choose from, and low-carb pasta can be incorporated into most. The Atkins, ketogenic, and paleo diets — to name just a few — all prescribe a low-carb lifestyle to support health and fitness. On these diets, instead of consuming carbs for energy, you will eat protein, healthy fats, fruits, and veggies. Each of the aforementioned programs allows for a small portion of carbs each day, so you can chow down on low-carb pasta without falling off plan.
As a newbie to Keto, and after perusing many Keto websites, I find yours to be the most satisfying in many ways. Your recipes are down to earth desirable substitutes for the things we hate most to switch from in a regular diet. And I was thrilled to see your breakdown of the carb friendly items in these easy to use tables. It is very difficult at first to dial in the macro percentages needed daily, because one might focus on a low carb item, to add for the day, only to find out that the protein blows your schedule. So tables are a very concise and effective snapshot of what one might add in any meal segment. I would love to see similar tables reflecting the protein in different food groups and also one reflecting sugars. With those three printed out and in front of me, it would be a lot easier to navigate the landscape. Thanks for the time and effort you put into this.
I ditto that. I’m starting the keto diet, but am struggling to get my macros right. I usuaslly end up with too much protien and not enough fat. A daily “menu” to try to copy would be great! I”m 59, almost 60 and have about 20 to get off. My birthday is October and would like to have this gone by then! Thank you for all you do. I love reading your posts!!
Thank you Carolyn!! My son with type 1 has been asking and asking and asking for some sort of low carb breakfast cereal. Why it took me so long to come across this recipe, I don’t know but I’m glad I finally did. He said it tastes just like his old favorite, Cinnamon Life. So happy to have another breakfast favorite to add into his rotation to keep him happy and motivated! You are the BEST!
Oh my God, do you have any idea what you have done, LOL. I have searched for months for anything like biscuits etc. I have a good pancake recipe but that is it. I am not paleo just a 65 year old junk food junky. I’m extremely low carb and sugar and grain free. Your biscuit recipe is fantastic! I do tweak it a little, just a touch more butter and they are so good I only get 6 out of the recipe for 12, oops. Gonna try the bread recipe next. THANK YOU THANK YOU THANK YOU.
Maintaining a state of ketosis is as simple as following the same dietary parameters that got the body into that state in the first place. If you limit carbohydrates and sugars in your diet, your body will opt to burn the healthy fats you consume for energy. However, when cutting carbs from your diet it is very important to focus on limiting net carbs, which is simply the number of grams of total carbohydrates in a portion of food minus the grams of fiber. Constipation is a very common issue for new adherents to the ketogenic diet, and it is caused by foregoing fiber in an attempt to limit total carbohydrates. So to prevent constipation from derailing your ketogenic diet, simply make sure you consume adequate levels of fiber!
I made these this morning but subbed coconut milk in for the almond milk since I didn’t have any on hand. I also used a little less sugar substitute since I hate that cooling effect it has and I added some ground cloves and nutmeg. They were SO good! I’ve tried a few keto recipes and have not had too much success, but this one is GREAT! Even my son who is super picky really loved them.
It's not the easiest plan to follow, but the theory of ketosis as a possible prevention against disease is gaining attention from cancer specialists. Tumor immunologist Dr. Patrick Hwu, one of the leading cancer specialists in the U.S., has followed the keto diet for four years, although he prefers to call it the fat-burning metabolism diet, or fat-burning diet. More research is needed to prove its benefits, but Hwu, the head of cancer medicine at MD Anderson in Houston, believes in it after seeing improvements in his own health.
For orecchiette: cut dough into 4 pieces, roll out into even-sized logs and slice off even-sized pieces. This will ensure evenly-sized pasta. Using your thumb, press each piece against your opposite palm, creating an indentation.  Lightly dust with coconut flour as needed. You can either leave them as they are or turn them out (see post for gif images). 
Since going low-carb a few years ago, I simply let go of breakfast cereals as they were always a slippery slope for me. No big deal, I found other lovely foods to enjoy. With that said, I kept seeing this recipe in my line of (scrolling) vision and I thought, okay .. time to partake as the reviews were too good to ignore. So I went about my merry way and followed everything exactly and then realized when I already had the mixture patted into a pan, I forgot the sweetener LOL. Screw it, baked it anyway and topped with the sweetener/cinnamon mixture (I used xylitol) and honestly, this was perfect. If I had used the sweetener in the mixture, it may have been too sweet for me. At the same time, I am reading the comments about the importance of the proper sweetener IN the mixture but I despise Swerve (too heavy cooling reaction for me) and wouldn’t have used it anyway but I found a roundabout fix that did work for me. About 1/2 and 1/2 chunky texture to crumbs but those crumbs can be sprinkled on yoghurt or even as pie crust, as suggested above. I’ll definitely put this in the ‘keeper’ folder (along with the Zucchini Tart that is simply divine!). Thanks, Carolyn!!
1 cup of almond milk (or milk of choice); 1/3 cup quinoa flakes (purchased at http://www.nuts.com); sweetener of choice; pinch of salt; toppings of choice (usually nuts or berries or banana). Heat the milk in medium saucepan. When it comes to a slight boil, drop in the flakes and salt. Remove from heat, stir and let the cereal cook for about 3 mins. Give it a final stir after 3 mins. It will be thicker and creamier and ready to serve.
After going low-carb, I was resigned to never eating a satisfactory brownie ever again. And then... I made these brownies. Holy smokes! I followed the directions on the back for the fudgy brownies and they were everything I wanted in a brownie (basically a low carb version of what I used to get from those Gihardelli high carb mixes from Costco) AND sugar free/low carb!
Made this now and it came out so good!May be not so crunchy but it works, didn’t have macadamia nuts so I omitted that and added coconut shreds at the end of my food processing amd drizzled sugar free chocolate syrup on top before baking to give it that chocolatey smell and holy cow this th ing won’t last!my macros may be off because I subbed things but who cares! It’s low carb anyway. Thanks alot
To make cocoa puff balls (takes a LOT more time, but they’re REALLY fun): pinch a little thumbnail sized amount of dough and roll between your hands to form a ball. Place on the baking sheet. Bake for 8 minutes, then take baking sheet from oven and carefully move the balls around so they cook on the other side. Place bake in the oven and cook another 5 minutes. Allow to cool and enjoy!
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