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Keto granola

One thing I used as a snack and a meal was granola, wether I made it myself or bought it, it was overwhelming full of carbohydrates. As I was scrolling through Amazon, as I tend to do, looking for my next great find, I spied up this granola.

One carb wonder, what’s not to love?!

Aptly called the granola keto friendly bakery, chock-full of almonds, pecans, coconut chips, seeds, chicory root fiber (sounds delicious doesn’t it?), which will clean out your pipes (yeah those pipes) and help you not experience stoppage anymore. We have a family member for whom this is a perfect for.

This is 1/3 cup, which is a serving.

One third cup or 30 grams for our metric people, may not seem a lot, but when you are chewing this delicious nutty, fatty mixture or eating it as a cereal with some almond milk, it’s a real meal. I’m hooked!

You can buy this product here at Amazon. Disclaimer: I am an Amazon affiliate and will earn money for any purchase you make from using this link. Thank you for your support.
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Keto Crackers

Sometimes you just need a snack, so today we made these crackers. Serving size is six crackers, they are about 2 1/4″ in diameter. This recipe made 20 crackers in our kitchen. The author of this recipe states it makes 30. Be sure to “dry” this out after baking. The taste reminds me of Annie’s gluten free cheddar bunny tails. Alone they were a bit bland, I think more cheese would have made them tastier, but adding our veggie cream cheese as a spread really helped.

Keto Crackers Recipe – “Sesame Sea Salt” – Perfect for Cheese Platters

3/4 cup Golden Flax Meal
1/4 cup sesame seeds
1/3 cup Parmesan cheese (finely grated)
1 Egg
1/2 cup water
1 teaspoon sea salt flakes

Preheat your oven to 190C/375F.
In a bowl combine the golden flaxseed meal, sesame seeds and parmesan and mix well.

Add the water and egg and stir vigorously until a firm dough is formed.

Tear off teaspoon sized balls and place on a lined baking tray, cover with a small square of parchment paper and used a flat-based object to flatten the dough out to 3/4in/2mm thick. We used a water glass.

Sprinkle a few flakes of sea salt onto each cracker and gently press down to ensure that it sticks.

Bake the crackers for 8 minutes, and then turn over and bake for another 3 minutes. You may need to batch cook depending on the size of your oven and baking trays.

After all the crackers have been baked, turn the oven off and return all the crackers to the cooling oven to dry out and crisp up for 20 minutes.

Allow to cool completely, then store in a dry, airtight jar.

Macros for this snack are:

calories : 194
carbohydrate: 10 grams
fiber: 9 grams
Net carbs: 1 grams
fat : 12 grams
protein : 11 grams

Keto Crackers
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Menu for July 22, 2019

Menu for July 22, 2019

Breakfast:1 slice bacon, 2 eggs scrambled with 1 T butter, keto proof coffee.

Lunch: 4 pigs in a blanket, 1 cup coleslaw, 1 T mustard.

Dinner: 1 ½ cups Italian wedding soup

Snack: Coffee, 1 T ½ & ½.

Calories: 1389
Carbs: 10.3 grams
Fat: 114.9 grams
Protein: 51.9 grams

Italian Wedding Soup
3/4 cup diced onion
1 tbsp ghee
1 c cauliflower
4 c chicken stock or bone broth
1 pound Italian sausage
2 c baby spinach

Sauté onion over medium heat until translucent.

Grate cauliflower with food processor or box grater and add to pot.

Add chicken broth and heat to a simmer.

Using kitchen scissors, cut sausage into bite sized pieces and add to pot. Simmer 15 min.

Stir in spinach and cook 2 minutes then remove pot from heat and serve.

We use Jennie O sweet Italian sausage for the meat in this recipe. It has no preservatives and is totally Keto.

Even if you don’t follow this menu you can still benefit from the recipes.

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Keto pretzels with recipe

Seriously this is an amazing taste! I didn’t think I’d be able to eat pretzels again. With the chunky salt and a little cheese sauce I was in heaven. Cut the pretzels open and add some ham and cheese for a quick breakfast or lunch. At only 217 calories per pretzel, net carbs are only 1 gram, fat grams are only 18 grams with protein at 11 grams.

Ham and cheese with a keto pretzel.

Keto Pretzels

3 cups mozzarella cheese (shredded)
4 tablespoons Cream Cheese
1 1/2 cups almond flour
2 teaspoons xanthum gum
2 eggs (room temperature)
2 teaspoons dried yeast (approxiamtely 1 sachet)
2 tablespoons warm water
2 tablespoon Butter (melted)
1 tablespoon pretzel salt

Preheat oven to 200C/390F.
In a microwave safe dish, place the mozzarella cheese and cream cheese and microwave in 30 sec increments, stirring in between, until fully melted and almost liquid.

Dissolve the yeast in the warm water and allow it to sit and activate for 2 minutes.

In your stand mixer (using the dough hook attachment), place the almond meal and xanthum gum and mix well.

Add the eggs, yeast mixture and 1 tablespoon of the melted butter and mix well.

Add the hot melted cheese to the stand mixer and allow it to knead the dough until all the ingredients are fully combined. Around 5-10 minutes.

Split the dough into 12 balls. The dough is easiest to work with while it is warm.

Roll each ball into a long skinny log and twist into a pretzel shape. Place on a lined cookie sheet and give a little space with side as the pretzels will rise.

Brush the pretzels with the remaining butter and sprinkle with pretzel salt.

Bake in the oven for 12-15 minutes.

When the pretzels are golden brown, remove them from the oven, and don’t burn your fingers trying to eat them immediately.

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Keto taco salad

Tacos! I miss the crunchy taco shells, but I don’t miss the gut pain or the extra weight all those carbs pile on.

Here’s an easy to make salad that incorporates all those ingredients in tacos you love.

Salad mix, either iceberg or romaine, I haven’t tried butter, green or red leaf for this recipe.

Meat mix, I like to use the best ground beef I can find, use a low fat, that will help keep your salad free from excess grease. You get enough fat from the cheese and avocado.

Taco seasoning, homemade:

  • 4 tablespoons chili powder
  • 2 tablespoons cumin
  • 1 tablespoon paprika
  • 1 tablespoon salt
  • 1 teaspoon garlic powder
  • 1 teaspoon dried onion
  • 1 teaspoon oregano
  • 1 teaspoon black pepper Mix in a container with a lid to keep fresh. I use my old spice bottles and label them.

Cook 2 pounds of ground beef, then add 4 tablespoons of taco seasoning and a 1/4 cup of water. Strain the beef cover and set aside.

Grape tomatoes are fantastic in any salad, cut them in half or quarters and use them in your salad. They have low carbs for a big taste.

Mix a cup of sour cream and a cup of salsa. Homemade salsa is great too. Salsa is an excellent accent to any meat, it’s low in calories and carbs.

Cut up avocado into chunks, make sure to sprinkle with some lemon juice so your green avocado doesn’t turn brown.

Cheddar cheese, the darker the cheese the less carbs. I’m a sharp cheddar girl myself.

Set all the ingredients out and let your family serve themselves. You’ve done your job, so sit down, put your feet up.

I stack my salad bowl with two cups of loose lettuce, sprinkle with a 1/2 cup of meat, add a hand full of cheese, a handful of tomatoes and a 1/4 cup of avocado chunks, spoon over some salsa/sour cream dressing. Mix well and enjoy.

Taco salad with salsa/sour cream dressing. 241 calories, 20 grams fat, 9 grams carbs, 5 grams fiber and 13 grams protein. Total net grams carbs is only 4.

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Cheesy Cauliflower & Bacon Soup

I’ve wanted to make this soup for some time now, and of course although it’s been chilly and rainy the past days it decides to be in the 70’s and sunny. I was committed to making this soup.

I’d had bad results of runny soups before and I was determined it wouldn’t happen this time.

Xanthan gum needs time to thicken, commit to at least 10 minutes or more to gain the thickness you want.

There is one thing I’d add is a tad bit of mustard, it makes cheddar cheese pop with flavor. Anyone else add mustard to your grilled cheese sandwiches?

This recipe comes from Ruled me.

This yields 6 servings of cheesy cauliflower and bacon soup. I found that a serving is about 3/4 of a cup. I did add a Vidalia onion burger and some asparagus with butter and lemon to the whole meal. I’ll give the macros for the soup alone and then with the burger and asparagus.



  • ¼ cup olive oil
  • 1 teaspoon minced garlic
  • 1 medium head cauliflower, chopped
  • 2 cups chicken broth
  • 1 cup water
  • 1 cup heavy whipping cream
  • 1 teaspoon xanthan gum
  • 1 ½ cups shredded cheddar cheese
  • 4 tablespoons bacon bits

In a deep pan, heat up 3/4 of the olive oil and the garlic on medium heat.

Once hot, add in the cauliflower.

I let the cauliflower get brown and it took on a nutty flavor.

Pour in the chicken broth and water, bringing it to a boil over high heat. Stir frequently.

Once it’s boiling, stir in the heavy whipping cream then turn the heat down to medium.
In a separate bowl, whisk together the rest of your oil and xanthan gum to make a slurry.

I used the measuring cup instead of dirtying another bowl, unless you like washing dishes.

Drop your slurry into the soup and stir. It should start to thicken.

It took me 10 minutes at medium heat to get a thickness I was happy with.

Little by little, add in your cheese, stirring it into the soup so it melts.

You can weigh the cheese, 1 1/2 cups weighs 1/3 pounds, or 75 grams. I usually add extra, but that’s my preference.

Whisk in your bacon and serve!

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Waffled cheese and ham sandwich

Our daughter Brianna loves waffles. Being on the keto diet has made it hard to eat waffles, until now. Bridgette our other daughter gave her sister a cookbook, for Christmas.

In the book is a recipe for cream cheese and coconut flour pancakes or waffles. The pancakes are delicious and filling. Each pancake is 4″ around and a serving size is three. After one I was full, really full. I found I could eat one, then have another one for a snack in a few hours. I have yet to eat three. Top them with butter and sugar free maple syrup and you’ve got a reason to have your Sunday waffles or pancakes again.

Pancakes were great, but waffles are these amazing squares with little pockets just perfect for butter and maple syrup to mingle, like at a club, but without the music, crowds and crazy light show

We found this great book and though it’s not keto you can use substitutions in place of some ingredients, such as wheat flour use almond or coconut flour, corn oil use coconut or olive oil.

We used this book to make the sandwich from the front of the book. We made waffles ahead of time, set them aside and at lunch we buttered the outsides of the waffles and stuffed them full of ham and cheese. By buttering the waffles and using our waffle maker it crisped up the waffles, cooked the ham and melted the cheese. ❤️ Bon appetit! Let us know if you made this recipe, drop us a line here on keto proof or on our Facebook page by the same name.

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Keto proof Coffee

Yields 1 total serving. Per 8 oz serving, it comes out to:
273 Calories 21g Fats, 1g Net Carbs, and 0g Protein.

1 Cup Coffee
1 tablespoon unsalted butter
1 Tbsp. Heavy Cream
1 tablespoon of sweetener, we use stevia.
Any seasonings of your choice, try ground cinnamon, nutmeg, allspice or pumpkin pie spice.

Start with a cup of coffee 3\4 full, you’ll need room to add the butter, cream and sweetener.

Add the butter, cream and sweetener. We add the sweetener last as heat will cause stevia to leave a bitter after taste.

We use a hand blender to froth our coffee.

You’ll feel full after this drink, you can also make this using tea, decaf coffee or a mocha coffee.

Any time I’m feeling snacky I go for a keto proof coffee or a fat bomb.

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How to eat keto and not go broke! Seriously!

#1 Check your pantry and food stores you probably have more keto friendly food than you realize! When I first started the keto diet I had to give away almost all of our food, especially the pantry since I was into prepared boxed meals, but if you make most of your meals by scratch you are way ahead. Keep your meats, canned, fresh or frozen, keep your fresh, canned or frozen vegetables. And right there with these two categories of foods you have 3/4 of your meals. 

#2 Most of your meals should be simple meals, a meat, vegetable and some type of fat. Examples of meals for any time of the day (who said vegetables are for lunch and dinner only?), Chicken thigh pan roasted or oven baked with a pat of butter, one cup of vegetables with a pat of butter, pork chop with savory herbs and a pat of butter, one cup of classic keto coleslaw, salmon fillet with a pat of butter and lemon pepper,  five brussel sprouts with a pat of butter. These simple yet filling meals are the backbone of the keto diet. We personally limit ourselves to one recipe a week, recipes are high in carbs and protein, these should be scheduled into your menu on days with light lunches. 

#3 Create a menu and stick with it. This here will make or break your WOE. I first pick my two recipes, as I shop for two weeks at a time. I write down the ingredients for the two recipes, such as the classic keto coleslaw, it takes a bag of prepared coleslaw mix 14 ounces, one cup of mayonnaise, 2 tablespoons heavy cream, one teaspoon prepared yellow mustard, one teaspoon garlic salt and one teaspoon pepper. I already have the garlic salt, pepper, mustard and mayonnaise in my fridge and pantry, I just need to buy heavy cream and the coleslaw mix. At one cup this gives us enough for a dinner for three and two lunches for two people. At just $2.31 for the cost of this recipe that’s only .33¢ a serving! This is just one recipe and example, there are so many out there.

#4 Things to always have on hand. 1. A good oil such as olive, coconut or avocado oil, this is a wonderful way to add the healthy fat you need to keep up your energy so you’ll stay away from carbs. 2. Vinegars, balsamic, rice wine, apple cider are great for adding flavor to good without extra carbs, balsamic chicken is as simple as a 1/4 cup oil and vinegar in a slow cooker, mix once during the six hours cooking time, serve with vegetables and butter and you’ve got a meal that only costs for the meat. Try this with sesame oil, rice wine vinegar and chicken for a far East meal. Sesame oil is vastly more expensive than olive oil with a much stronger taste so it’s one of those special buys. I’ve found a five gallon can at my local Asian market and it lasted for years, so keep this oil in a dark cool area as it can go rancid in the heat. 3. Bone broth, this is such a versatile product, used as a soup base or by itself it’s delicious and will have a healthy amount of filling fat. You can make your own bone broth in your slow cooker. After I’ve cut up the whole chickens I put the chicken backs, wing tips, any extra skin into my slow cooker, along with carrots, celery and a onion, all chopped up,  add enough water to cover everything. I don’t add garlic or other herbs because some recipes call for plain broth, you can add the herbs and spices later. A recipe we really like is a piece of baked chicken dipped in the bone broth, think of it as chicken French dip without the bread. I’ve tried using beef with caramelized onions, bell peppers and Swiss cheese, it’s a great alternative for a Philly cheese steak, it’s extra delicious dipped in the bone broth. 4Spices and herbs, these can take a full meal and literally add some spice to your life. Garlic goes a long way, added to onions and green peppers this makes that Philly cheese steak dip from delicious to amazing! Lemon pepper goes well with meats, fish and vegetables, it’s truly a multipurpose flavoring. Let your imaginaction run wild, keto doesn’t have to be boring. 

Now make your list and stick to it. I use a delivery service so I don’t even enter the store, I know I’ll break down and buy things that are not good for me, so I avoid the temptations.  Please consider leaving me a comment on how you save money eating keto. 

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Keto hot chocolate

This keto hot chocolate drink is perfect for the colder months. 

  • 4 1/2 ounces unsalted butter
  • 4 tablespoons unsweetened cocoa powder
  • 1 tablespoon vanilla extract
  • 4 cups boiling water
  • Sweetener to taste
  • 1-2 tablespoon heavy cream

Put water in a pan and bring to a boil, take water off the heat and add the other ingredients to the water. Use a hand blender and mix for 15-20 seconds or until there’s a fine foam on top. Add 1-2 tablespoons of heavy cream, mix well. Serve with sweetener of choice, we like stevia, but any other carb free sweetener works well.

Keto hot chocolate