Low-Carb Cheddar Bacon Onion Scones(Gluten-Free)

Low-Carb Cheddar Bacon Onion Scones(Gluten-Free)

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These scones are inspired by a certain French bakery I used to work at. We baked bacon cheddar onion scones off daily and they were alway one of my favourites. This low-carb version is so close to the original, it’s hard to believe they are healthy! Anyways..I hope you enjoy them as much as I do. 

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THE BEST & EASIEST Low-Carb Chocolate Pudding

THE BEST & EASIEST Low-Carb Chocolate Pudding

THE EASIEST DELICIOUS.pngThis pudding is packed with protein, fibre and loaded with nutrients. 1 serving will keep you full for hours. It’s silky smooth and fantastic topped with berries and shredded coconut or whatever else your heart desires. You never have to feel guilty about eating pudding again!
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Low-Carb Mini Double Chocolate Muffins

Low-Carb Mini Double Chocolate Muffins

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This is a super simple recipe that honestly does not take much time to make! It’s the perfect portion size for a small after-dinner treat or a sweet addition to your daily breakfast. They store easily and taste even BETTER the next day!
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THE AMAZING 8min LOW-CARB FLATBREAD

THE AMAZING 8min LOW-CARB FLATBREAD

The AMAZING 8 MIN KETO FLATBREAD (1).pngGuys I feel like I made history today. SERIOUSLY. If you are someone who eats low-carb then you will know what I mean when I say trying to find bread replacement options is NOT EASY. A lot of keto bread recipes I’ve tried in the past have been huge flops(literally, I’ve seen them deflate before my eyes..LOL). BUT THIS ONE…oh this one is so different.

It’s soft, fluffy, actually tastes GOOD and works as a replacement for so many things! Burger buns, naan bread with dip, cheese bread, pizza crust, you name it! Did I mention it only takes 2 minutes to prepare and 5-6minutes to bake?
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5 Benefits of MCT Oil on a Keto Diet

5 Benefits of MCT Oil on a Keto Diet

MCT oil has recently taken off in the keto world of dieting. It’s a supplement that not many know about before stumbling upon keto groups and forums.. So why is it that MCT oil is so pertinent in the keto community? What makes it so special? Here’s what I’ve come to conclude..
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Movie Theatre Inspired-Bun-less California Burger

Movie Theatre Inspired-Bun-less California Burger

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I had this burger the other night at the strangest place…the movie theatre! YUP. I ate a delicious burger while watching the newest 50 Shades release. We were in the VIP section where they take your order, have heated seats and chairs that are basically lazy-boys. I don’t think I can ever go back to regular movie theatres guys..

BUT that’s beside the point. This burger was delicious! It had goat cheese, avocado and a bruschetta topping. The kitchen staff were wonderful in accommodating my bun-less request and the burger came out looking beautiful!

After eating it, I was positive I would have to re-make it at home considering how delicious it was and it really is a nice light alternative from eating foods heavy in cream and cheese.

This post is less like a burger recipe and more like a topping recipe, lol. But it was so good I had to share. I bought the burgers frozen (I used these) but you can make your own fresh, maybe even use some greek spices and stuff them with goat cheese…hmmm future recipe idea I think!

Anyways, here’s how to put together this delicious burger:

Serves: 1

Ingredients:

-Beef Burger Patty (Homemade, store-bought, your choice!)

-1-1 1/2oz thick slice of fresh goat cheese

-1/2 a small avocado(about 40-50g) sliced thinly

-Brushetta Topping:

  • 1/2 a roma tomato chopped into small pieces
  • 1 tbsp(7-10g) grated fresh parmesan
  • 1 tsp olive oil
  • 2 tsp balsamic vinegar
  • 1/4 tsp basil
  • 1/8 tsp garlic powder
  • salt/pepper to taste
  • Optional: Green or red onion

-Romaine Lettuce

Directions:

  1. Mix all bruschetta ingredients together in a small bowl and refrigerate for at least 1/2 an hour to blend flavours.IMG_0288
  2. Cook burger to your desired liking.
  3. Place small pieces of romaine on a place to create a bed for the burger.
  4. Immediately top the burger with the goat cheese, avocado slices and then the bruschetta.
  5. Consume with a fork and knife. Simple as that!

Enjoy!

Nutrition for the toppings (add to whichever burger you choose to use): 18F/3C(NET)/9P & 4g fibre

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Starbucks Inspired Microwave Egg Bites

Starbucks Inspired Microwave Egg Bites

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Okay guys, let me be honest..I know ZERO about Starbucks. I went in yesterday and asked for a medium coffee and had to ask the cashier which size that was in the proper “Starbucks terms”. (Sad I know)

BUT there is one thing I do know about Starbucks and that’s that they offer wonderful sous vide egg bites as a new low-carb breakfast option! I had seen them all over Instagram so given the chance and me being someone who eats under 50 NET carbs a day, I was excited to try them at 9g of carbs per serving (2 egg bites).

I chose the bacon and gruyere option and they were delicious! From that moment I KNEW I’d be re-creating them at home. Thus, this recipe was born.

I read the ingredients in the original egg bites and estimated some amounts, then altered them slightly to fit what I had in my kitchen.

I’m also an extremely lazy, I-need-food-now kind of person so I wasn’t planning on doing any sous vide-ing of eggs. But I still wanted that soft velvety texture. Thus, I chose to use a simple water bath as that was pretty easy to put together. I then decided to microwave the eggs because who says you need any special equipment to make a delicious breakfast?

AND, GUESS WHAT? It worked! Granted they are slightly different than the Starbucks egg bites, but they are definitely delicious in their own way and look super cute on the breakfast table(because obviously that’s a quality you look for in food..lol). 

Pair it with a cup of bullet-proof coffee with homemade whip cream and you have a Starbuck’s breakfast fit for any basic keto-er.

Here’s how to make them:

Serves 1 (2 egg bites):

Base:

  • 2 eggs
  • 1/4 cup(63g) 2% cottage cheese
  • 2 tbsp(15g) cheddar cheese
  • 1/2 slice(10g) provolone**
  • 1 tsp(5g) butter
  • 1/8 tsp salt
  • 1/8 tsp pepper

Topping: (optional)

  • 1-2 slices bacon
  • 1/2 slice provolone

**Or sub all cheese with Gruyere or any cheeses you’d like! This is just what I had on hand.

Directions:

  1. Find a loaf pan or dish that will fit 2 small ramekins or cups. Set them inside the dish.
  2. Grease the ramekins with oil.eggbites8
  3. Blend all base ingredients in a food processor until smooth (it’s fine if there are small flecks of cheese).eggbites9
  4. Cook a slice of bacon until crispy, drain on paper towel, set aside.eggbites10
  5. Pour the egg mixture through a fine colander or sieve into each greased ramekin, evenly distributing the mixture. (If there is left over cheese bits after, just scoop them evenly into each ramekin as well, the sieve just helps remove any air bubbles).eggbites6
  6. Optional: Break the bacon slice in half, reserve the other half and sprinkle small bits of it into each ramekin over the egg mixture.eggbites5
  7. Boil a cup of water and pour it into the dish surrounding the ramekins and cover the entire thing with saran wrap.IMG_0338.JPG copy
  8. Microwave for 4mins 30s, let it sit in the microwave for 2 mins afterwards, with the door shut to finish setting. (Microwaves can vary so add more or less time depending on how cooked you’d like your eggs. Mine were quite soft and smooth after this amount of time).eggbites3
  9. Remove from the microwave and using tongs or mitts, remove the ramekins from the water bath and let cool for a few minutes before using a knife to gently remove the egg bites from the ramekin, turning them upside-down onto a plate.
  10. Top each egg bite with a bit of cheese (I used provolone) and a small piece of bacon.

Enjoy!Eggbites1

Nutrition for 2 egg bites w/o topping: 22.6F/3C/25P (315cals)

Nutrition for 2 egg bites w/ topping: 34F/3C/31P (442cals)

Supplements I Take on a Keto Diet (Prevent dry eyes, hair loss, headaches etc.)

Supplements I Take on a Keto Diet (Prevent dry eyes, hair loss, headaches etc.)

Hey guys! Today I wanted to do something a little different..no recipe but I promise you I’ll be back to the food posts in no time, haha.

I wanted to discuss the importance of supplementing on the keto diet and what I personally take.

I’ve been on the keto diet off and on 3 times in my life. The first couple times I struggled with several issues.

Attempt #1:

-I had MAJOR keto flu for the first 5 days (aka, pounding headaches, no energy to do anything, felt nauseous after eating)

Attempt #2:

-I went through less of a keto flu as I started taking some supplements but started experiencing hair-loss and red, dry eyes about a month in.

Attempt #3:

-I experienced almost NO KETO FLU(maybe a slight headache occasionally), I supplemented regularly and have had no hair loss and minimal dry eyes.

So what did I do differently this time around?

Well, I actually did my research (scouring the furthest corners of the internet). And I’ve finally come up with an awesome supplement regime that works for me and will likely work for you as well if you’ve experienced any of the symptoms I went through! You don’t have to follow this to a T but I hope it gives you a better idea of a healthy low-carb supplement regime.

My Current Routine:

Waking:

    • Drink at least 2 cups water
    • Coffee with 1/2-1 tbsp MCT oil (Helps to give you an immediate energy boost!)and a bit of cream

  • Breakfast heavy in sodium (aka eggs and bacon OR just have a cup of salt water OR a pickle with your coffee! haha)

Supplements:

During the day:

  • Drink as much water as I can
  • Eat a few pickles or drink a cup of beef broth throughout the day
  • Aim to eat foods high in potassium like spinach, avocados, almonds

Supplements:

  • 1x potassium 100mg pill with each meal and another if I feel muscle spasms or cramps

**Take-in additional potassium and sodium if working out**

End of day:

  • Take another potassium pill if needed
  • Optional: decaf coffee and MCT oil (I find it helps me fall asleep!)

And that’s it! There’s my day of supplementing.

Of course you also want to make sure you are taking in adequate fat and protein and keeping your NET carbs under 50g a day at least… and then you are good to go!

Happy Keto-ing! 🙂

~Sam~