top of page


A few favorites of ours, which are healthy yet satisfying


Chaffles are the best substitute for bread that we've found so far.  CHeese wAFFLES are, as you might conclude, made with 4 simple ingredients including cheese.    Yet there are infinite variations of flavors and substitute ingredients.   Walmart sells miniature waffle makers, or they can be cooked as pancakes too.    VIGEO Health has compiled a cookbook full of possible recipes, or there are Facebook groups with ideas too!  The basic recipe topped with yogurt and fruit is amazing.   Or try the Rye Bread version as sandwich bread, filled with sauerkraut, swiss cheese and hot pastrami!

Basic Chaffle Recipe (makes 2 mini chaffles, multiple x # of people):

1 egg

1 Tbsp Almond Flour 

1 Tbsp of Shredded Cheese

1/8 Tsp Baking Powder

Keto Hot Chocolate

Dawn doesn't drink coffee and this is her choice of warm beverage in the morning.  Mix some or all of the ingredients to your taste, suggest 1 serving of each choice to start + your favorite sweetener.   Then make up a large batch of dry ingredients to keep in your pantry.  



Cacao Powder

Heavy Cream Powder or real Heavy Cream

Butter Powder or a pat of Butter

Creatine Powder

Essential Amino Acid Powder


Collagen Powder

Peanut Butter Powder

Sweeteners:  Monk Fruit Extract, Stevia, and/or Allulose 

Pork Belly

Pork Belly is uncured bacon, and you can get it in large sections at Costco.   

You can make slices in the fat if you want, but make sure not to cut all the way through to the meat!

Salt both sides well and put in a deep sheet pan to catch the rendered lard

Roast meat side up for 30 minutes at 450 degrees.

Flip fat side up, reduce heat to 250 for another 2-4 hours

Eat it!  Or put on tacos.  Or eggs.  Or chile verde.  Options are endless.

Drain off the lard and let it cool.   The white lard on top can be stored safely in a tight container in the fridge for months and can be used to cook with!

If you need more direction, try this recipe

Healthy Breakfast Cookies

This recipe will be good if you use all the ingredients, or just some of them!   Adjust wet ingredients accordingly. 

2 Tbsp Chia Seeds w/ 5 Tbsp water to rehydrate

1/2 C Coconut Flour

1/2 Instant Oatmeal Flakes

1 3/4 C Almond Flour

1/2 C Coconut Flakes

2 Tsp Baking Powder

1 Tsp Cinnamon

1/3 Hemp Seeds

1 C Swerve or Allulose or Monk Fruit (sweeten to your taste and adjust amounts accordingly)

3/4  C Coconut Oil (melted)

1 1/4 C Almond Butter or other Nut Butter

3 Eggs

Mix dry ingredients, then add wet ingredients. 

Form into balls on parchment paper, flatten with fork.

Bake @ 350 F for 15-18 minutes

Keto Mexican Chocolate Cookies

The hint of cayenne pepper in these cookies make them worthy of their name!


1 1/2 C Almond Flour

1/4 C Cacao Powder

1 Tsp Cinnamon

1/2 Tsp Salt

1/4 Tsp Cayenne Pepper (or more to taste)

1 Tsp Baking Powder

1 Stick Butter, Room Temperature

1 Cup Swerve or Allulose or Monk Fruit (to taste, follow directions on package for equivalancy amounts)

1 TBSP Molasses

1 Large Egg, Room Temperature

1 Tsp Vanilla Extract

12 Ounces Keto Chocolate Chips

1/2 cup of sweetener of choice (for rolling dough in)

Mix dry ingredients.  In separate bowl, beat butter and sugar until fluffy, about 3 minutes.  Add vanilla and egg, then dry ingredients, chocolate chips last.  

Form dough into 1" balls, then roll in sweetener, and place on parchment paper on baking tray.   Flatten balls with fork or hands.

Bake @ 350 F for 11-14 minutes.

Keto Pizza

This recipe makes an easy yet delicious pizza!


1 C shredded mozzarella cheese

1/3 C Feta Cheese

1/4 Tsp Xantham Gum

Other toppings as desired (mushrooms, spinach, pepperoni, jalapenos, etc)

Combine ingredients and spread on a baking sheet lined with parchment paper.   Form into a circle and thin to desired thickness.  

Bake @ 400 F for 15-18 minutes

bottom of page