Low Carb Keto Wheat Bread

Low Carb Keto Bread

So, This recipe can be made gluten free by removing 1 ingredient (the wheat bran), but I was at Sprouts and they had wheat bran extremely cheap, and noticed that it is actually lower on carbs than almond flour, so I had to test it out. It is similar to what people call Soul Bread, however I made some modifications to account for the calories.  This is about 200 calories per slice if you get 12 slices out of the bread like I did, if you use a longer loaf pan you can probably get more.

This keto bread also makes for a delicious grilled cheese. I recommend thinner slices or extra butter as it CAN get a little dry.



  • 8 oz of Cream Cheese
  • 4 Tbsp Butter
  • 1/4 cup Neutral Flavored Oil (Avocado or Light Olive work great)
  • 1 1/3 cup of unflavored Whey Isolate
  • 1/3 cup Wheat bran (sub out another 1/3 Whey if you are gluten intolerant)
  • 4 eggs
  • 1/4 cup Half and Half
  • 1-1/2 tsp of Baking Powder
  • 1 tsp xanthan gum
  • 1 tsp salt

Preheat oven to 325F and grease a loaf pan.

In a microwave safe mixing bowl add the butter and cream cheese and microwave 50-60 seconds or until the cream cheese is soft and then mix with a mixer or stick blender until smooth.

Add oil and half n half; blend again til smooth and set aside.

In a separate bowl combine your whey protein, bran, baking powder, xanthan gum and salt, using a sifter or a whisk to fully incorporate.

Into wet mixture add eggs and blend until smooth.

Add your wet to your dr and lightly mix until everything is homogeneous, being careful not to overwork.

Fill your loaf pan and bake for approx 35 mins or until a skewer inserted comes out clean.

TIP: with a different skewer, swirl the batter around in the pan to eliminate any air pockets to avoid a large air bubble to form like what happened in my loaf, you can’t see it but I had to sacrifice a couple slices.  On the bright side, now I can test to see if these are suitable for croutons for salad.


Simple Bleu Cheese Dip

I love this keto snack with some fresh veggies!

I can’t take any credit for this recipe, as my mother-in-law actually introduced me to this recipe.  It is ridiculously easy, but it’s really just a nice way to change up your basic dip.  You can use this on wings, with veggies, or even as a salad dressing.  It takes about 5 minutes to make, if you use chopped blue cheese crumbles, it takes even less time.

  • 1 32 ounce tub of Sour cream (make sure its not light)
  • 8 ounces of Bleu cheese
  • 1 package of Ranch dip mix
  • 1 package of onion dip mix
  • Juice of half of a small lemon or a quarter of a larger (taste it, if you like more lemon add more)
  • Salt and pepper to taste.  Personally I like lots coarse black pepper, but you can season to your taste buds.

Mix everything together, refrigerate for 15 minutes and enjoy!

One thing I wanted to mention, and My mother-in-law said this.  For best results, if you have Daisy brand Sour cream, use Daisy. Knudsen is good as well, but for whatever reason, the store brand sour cream seems to get runny, while Daisy in particular, will keep its consistency better.

I will add a Tbsp of this to salads, along with olive oil and more lemon to make a simple salad dressing, or  you can put it on Buffalo wings. I promise, you won’t be able to eat them with just blue cheese or just ranch anymore! If you’re a little picky about blue cheese I would recommend chopping it up into finer pieces.




How Food Addiction is a Real Thing

In this Journey, I have I have just learned an incredible amount of myself.  One of the many things that has really stuck out to me is that I’ve been an addict.  If you replace the classic things alcoholics say about needing a drink you could easily replace it with food. “I’ve had a hard day at work, I want a drink [some comfort food] to calm me down”, “I’ve been super stressed lately, I just need a drink [a bite of something tasty] to calm my nerves”. It really is the same thing, although the addictions ruin lives in completely different ways.

Furthermore, throughout this journey I have had to grieve the impending loss of my relationship with food.  I have had a very unhealthy relationship with food for the better part of the last 26 years.  Ending this relationship with food has also been a similar experience to dealing with grief:  I know, it sounds silly, but hear me out:

  • Denial: “I’m not that fat. I still look acceptable. If I really wanted to get healthy I would at any time”. I also call this my “beer goggles” phase. I have refused to see the situation for what it has truly been. This is why I’ve been obese for the entirety of my adult life. 
  • Anger: “Fuck! Why did I allow myself to get like this?!  I hate myself and the choices I’ve made.”In my case, I have also been almost angry at myself for being so weak to have to resort to surgery. I know this isn’t true, but I know I’m not the only one who’s had that thought. 
  • Bargaining: “Well, maybe if I just really stick to keto this time I won’t need the surgery.” Let’s just ignore the fact that I’ve been trying to lose weight my whole life. Seriously, I was overweight since I was probably in the 1st grade.  I’ve gone through stages where I’ve tried to convince myself I don’t need it this surgery: Truth is, I DO need it and that’s OK. Not everyone will have to resort to surgery, and that’s ok too. In my case, I need surgical intervention.
  • Depression:  Similar to the anger stage, just more sad about it, this one goes without saying.
  • Acceptance: OK, I need to do this. Yes, I have allowed myself to get here, but at least I’m really going to do something about it this time. My current lifestyle has been unsustainable, and is slowly killing me.  I cannot sugarcoatof how obesity WILL kill me.  Fat is not fabulous, and changes must be made before my excessive weight will harm me even more.  However, there also won’t be a next time if I commit myself to my new tool.

See! Each apply perfectly. Please tell me I’m not alone in this?! 

Regardless, thanks to my Instagram family, and all you wonderful people I have been staying away from the Anger and Depression phases, and I’ve been happily in the Acceptance phase, and that’s OK!   Hating yourself is really just a complete waste of time and energy as it accomplishes nothing. Also, seeing everyone progress and transformation have made this process so much easier, and I want to thank each and every one of you for sharing your journey. I really can’t wait to share mine: 3 classes left and then I can go to my surgeon for my referral, I can’t wait!!

Low Carb Keto Lasagna 


As someone who is Italian, lasagna is such a comfort food for me, but I never thought I would be able to make a keto-friendly lasagna that actually tasted good. And honestly, even though it is low carb, I think I personally prefer this method. In generally actually, I just enjoy meals with less starchy bases now because I just feel that you can really taste the other ingredients so much better.  Also, I find that when working with veggie substitutes, I prefer cooking in a cast iron skillet   Even if you aren’t super keen on eggplant, I recommend you give this recipe a try! The eggplant works really well for each layer and does an excellent job at absorbing the flavors of the sauce. You could also try substituting the eggplant for thin layers of zucchini!


  • 1 medium-large eggplant
  • 1 lb ground beef
  • 1/2 C ricotta cheese (we used whole fat)
  • 1/4 C heavy cream
  • 8 oz sliced baby Bella or cremini mushrooms
  • 1 tbsp chopped garlic
  • 3 tbsp tomato paste
  • 1 tbsp Italian seasoning
  • 1 tbsp fresh chopped basil
  • Salt and pepper to taste
  • 1 tbsp garlic powder
  • 8 oz mozzarella cheese
  • 1/4 C water

Slice eggplant 1/8″ inch slices. Liberally coat with salt (but don’t over do it!) and let sit for 15 minutes or so; this will remove excess water from eggplant which will prevent the lasagna from being soggy and watery.

In a saute pan brown ground beef with chopped garlic. Once brown add tomato paste and combine until uniformly coated. Cook for up until 5 minutes or until mixture goes from red to a rusty orange color. Add 1/4 C water, along with fresh basil, salt, pepper and Italian seasonings. Let simmer until sauced is thicken. In a separate pan, saute mushrooms with granulated garlic and 1-1 1/2 tbsp oil until brown. Combine ricotta and heavy cream in a small bowl.

With paper towel, remove beaded water on eggplant to remove excess moisture. Eggplant may oxidize slightly and turn brown but that’s OK.

In a saute pan or as I prefer, a cast iron skillet lightly fry eggplant slices in light oil until golden brown. Once eggplant is cooked, remove from pan and begin to layer ingredients starting with light sauce on the bottom of pan, followed by a layer of eggplant, 2 oz/ a thin layer of mozzarella, mushrooms, and then lightly layer of ricotta mixture, and  smooth in an even layer.  Add 1/3 meat sauce and repeat steps until finished. Top the lasagna with mozzarella and  fresh grated Parmesan to taste.  Especially when it comes to the Parmesan, consider using a high quality cheese! Fresh mozzarella would be a delicious touch as well.

After top layer is applied, cover skillet with tin foil (make sure foil isn’t touching cheese to prevent it from all sticking to the foil. Bake in 350 degree oven for 20-30 mins, or until eggplant is tender and cheese is melted. Uncover and bake until low broil until cheese on top is golden brown. Top with fresh parsley for garnish.

Jerk Chicken Wings

So, I may be slightly obsessed with my Air-Fryer. These wings are actually super easy to make.  The only other thing I would consider adding is  maybe adding a very, very finely minced amount of habanero if you really want to kick it up a notch, but we didn’t this time.  Also, even though Cody and I have a generally high tolerance to spice, we tried to keep these reasonably mellow that way everyone can enjoy.  Keep in mind, jerk chicken is spicy by nature so these still have some heat to them.


  • 6 full chicken wings
  • 1 1/2 tsp pink Himalayan salt
  • 1/4 tsp pepper
  • 1/4 tsp cayenne pepper
  • 1 tsp garlic powder 
  • 1 tsp allspice 
  • 2 tsp paprika 
  • 1 tsp onion powder
  • 1/2 cinnamon 
  • 1/4 tsp nutmeg

Combine dry ingredients and mix in gallon sized Ziploc bag or in large bowl.  Add chicken and shake until wings are fully coated. Add a tiny bit of oil to the air fryer basket to prevent them from sticking, a misto works very well for this!  Air-Fry at 400 degrees for 15 minutes. They will have a nice crisp to them too!


Gluten Free/Ketogenic Empanadas

Keto Empanadas Here is a little gem that I can’t take any credit for, this was 100% Cody’s own creation: low-carb empanadas.  If you aren’t familiar of what an empanada is, it’s traditionally a masa (corn flour) based folded into a portion of meats, cheese or both! My step mom is Colombian and she can cook a killer empanada (when she does feel like cooking; love you Vicky!) and these are definitely a nice little dupe of the real deal, and much much healthier.

The key to a good empanada is a crisp shell. Even though I’m eating a ketogenic diet I wasn’t keen on frying them so I actually purchased this Air Fryer, because all of you lovelies on Instagram have been raving about them. I gotta say, these were absolutely delicious!  We had leftover steak so we ended up just shredding it up with seasoning, but there are also many ways to make the empanada filling. If you want more ideas for the filling, let me know!

Dough Ingredients: 

  • 1 1/2 C mozzarella cheese
  • 2 oz Cream Cheese
  • 3/4 C Almond Meal (or Almond Flour)
  • 1 Egg

In a bowl, microwave all of the mozzarella and cream cheese for approximately one minute on a high setting.  Then, with a wooden spoon or spatula stir cheese until they’re combined. Microwave for an additional 30 seconds, and then add almond meal/flour and egg to mixture and combine ingredients. Consistently should be that of dough.


Gather dough and roll out to a thin sheet around 1/8th of an inch thick onto a workable surface. Using a three inch cookie cutter or the rim of a bowl, cut out circles. Place precooked meat, cheese, or desired ingredients in center of cutout and spread onto about 1/2 to the edges of the center.  Fold the dough in half and seal by either pinching the edges, or by using a fork.

Cook in air fryer for approximately 10 minutes at 400 degrees Fahrenheit.  Serve with salsa, or eat alone.  These make great sides, or they work great as a meal. Enjoy!

Sour Cream and Onion Kale Chips

Okay, so the boyfriend found out I bought a dehydrator though this blog. #duh So, no, I will not be showing off my fancy new dehydrator until I can convince him to keep it. 😭

Thankfully, I have quite possibly an even better seasoning to put on my kale chips: Sour Cream and Onion. I wasn’t holding my breath for these because how can something be better than absolute perfection of a pepperoni pizza kale chip on your taste buds?  Oh yes, the  sour cream and onion is even better.


  • 1/2 C almonds
  • 3/4 C water
  • 4 tbsp dehydrated sour cream powder
  • 1 1/2 tbsp onion powder
  • 3 tbsp distilled white vinegar
  • 1/2 tsp ranch dip powder
  • 2 bunches of curly kale*

*Cut the kale into bite-sized peices, they will shrink down a bit, you don’t want them too small because then they will be, in my opinion, far too crunchy.

In a food processor blend the almonds and water together until it forms a chunky paste. Add the remaining ingredients and blend. In a bowl take your kale chunks and coat in mixture. Bake at 200 degrees Fahrenheit until crunchy on the outside, but slightly chewy on the inside, but of course cook to your liking. These took 5 hours to dehydrate properly in a standard oven.