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Low carb high fat

Chocolate Coconut Fat Bomb

Chocolate coconut fat bomb

I decided to experiment with a “sweet” fat bomb that has no added sweetner and came up with this. Your mouth will feel the cocoa butter and taste the chocolate and think it’s eating a sweet! You can, of course, add a real sweetner like Stevia–but I personally don’t trust any of them.

Chocolate Coconut Fat Bomb

4 ounces cocoa butter

2 tablespoons cocao

½ cup raw almond butter

½ cup coconut flakes

½ cup raw almond slivers or other nut, like macadamia, pecans, almonds

½  teaspoon vanilla extract


Sauté almond slivers low temp in ghee until golden; put aside. Melt cocao butter low in saucepan.. Turn off heat and add remaining ingredients except almonds. Allow to cool a bit, then add almonds, pour into a parchment lined pan and refrigerate until hard, one hour. Cut into chunks.

Pork Tenderloin with Miso on Spiralized Zucchini with Brussels Sprouts & Carrots

Pork Tenderloin with Miso on Spiralized Zucchini with Brussels Sprouts and Carrots


I’m on a tallow oil kick and roasted the brussels sprouts and carrots in them for dinner tonight. Even added them to the spiralized zucchini, which I let heat about 15 minutes on the same sheet pan that the brussels and carrots were on.

Pork Tenderloin

serves 4

1 pound pork tenderloin

1 tablespoon miso

Avocado oil

Spread miso on tenderloin. Preheat oven to 400 degrees. High a cast iron pan on high and add oil. When hot, sear tenderloin, about 3 minutes per side. Finish cooking in oven, about 15 minutes.

Brussels and Carrots with Tallow Oil

Roasted Brussels Sprouts with Tallow

Turkey Meatloaf with Roasted Brussels Sprouts with Tallow

This is all about the brussels sprouts. I prepare brussels sprouts in many ways—roasting, eating raw, sautéing and more. But with the simple addition of beef tallow as the oil, these roasted brussels are the best I’ve ever eaten!

Since eating a low carb diet, I’ve been reading about what oils, in addition to extra virgin olive oil and avocado, are healthy. And grass fed, beef tallow is one of those healthy oils. Like using bacon fat, the tallow imparts real flavor and enhances the dish. I’m telling you, these brussel sprouts were amazing!

Preheat oven to 400.  Cut bottoms off sprouts, peel outer layer if needed and cut in half. Melt some beef tallow and stir the sprouts in it, adding salt and pepper to taste. Roast, turning occasionally, about 45 minutes or until nice and dark.

Pecan Crusted Fish with Tomato Salad and Delicato Squash

Pecan Crusted Fish with Tomatos & Delicato Squash

I’ve seen pecan crusted fish on many a menu, and finally got around to trying my own, low carb version. I used Basa filet, but you can use any white filet. If it is thick, you can finish in oven.

I like Delicato squash because you don’t need to peel it. Just cut in half, scoop seeds, rub with oil, butter or ghee, salt and pepper. Put oven on 400 degrees and put squash down cut side on a parchment lined tray and bake about 45 minutes or until soft.

The tomato salad is tomatoes, pickled onions, salt, pepper and a bit of avocado oil.

Pecan Crusted Fish

Serves 2

12 ounces Basa or other thin, white filet

1 egg, beaten

¼ cup almond flour

¼ cup raw pecans, crushed

Avocado oil, butter and/or ghee

Salt and pepper


Rinse and dry fish. Heat cast iron pan or other pan to medium high and coat bottom with oil. Combine flour and pecans and add salt and pepper. Coat fish with egg, removing excess. Dredge fish in pecan mixture and add to pan. Cook about 3 minutes per side, careful not to burn nuts. Add some butter or ghee and lemon juice when cooked. Serve immediately

Turkey Wings and Brussels Sprouts

Turkey wings and brussels sprouts

Turkey wings are so easy to prepare and are absolutely out of this world delicious! Toughest part is finding them! I cook them for a long time; this gets the fat out and makes the skin extra crispy. I added the sprouts midway and they soaked up that fat for the perfect low carb/high fat dinner!

Preheat oven to 425 and bake, skin side up, for ½ hour. Lower oven to 375. Flip wings and cook 45 minutes. Turn again—skin side up and cook another 45 minutes, or until skin looks nice and golden browned.

Cut ends of sprouts, and cut in half. Add brussels sprouts for last 45 minutes, turning once. Salt and pepper to taste.

8 Reasons to Eat Grass Fed & Free Range Meat

Steak and Slaw
  1. Animals that are caged or in feed lots have miserable lives, with cramped quarters, no fresh air or exercise or socializing.
  2. Cows are meant to eat grass, not fattened in feedlots, where they are fed small amounts of hay and stuffed with genetically modified grain, soy, corn, growth hormones and other ingredients. This diet makes them sick, so they are given antibiotics.
  3. Eating meat from sick animals raised in factories and fed GMO pesticide laden corn, soy and wheat, growth hormones and antibiotics makes meat unhealthy. Likewise, eating processed meat or nitrates is bad for your health.
  4. If your health and the health of the animals aren’t enough to convince you not to eat feedlot livestock, consider the environmental impact.  Fossil fuel consumption for the production and transportation of commercial feed adds millions of tons of carbon dioxide into the atmosphere every year.Feedlots add unbelievaleble  amounts of animal waste, hormones, and pharmaceutical runoff into the groundwater. Because of continual antibiotic use in livestock feed, we are now all facing antibiotic resistance.
  5. Eating grass fed meat can be part of a healthy diet. It is healthy for you because it contains three times as much omega-3 fatty acids than grain-fed cattle. It’s also higher in key nutrients, including antioxidants, vitamins, and a beneficial fat called conjugated linoleic acid (CLA) a type of fat that’s been tied to improved immunity and anti-inflammation benefits, which is thought to reduce heart disease and cancer risks. Grass fed animals are not given antibiotics. They are healthy animals, because they eat what cows are supposed to eat. (Same goes for pork, poultry and lamb.)
  6. From my experience with grass fed meat, it tastes better than fed-lot fed meat. Eat it for awhile and you may be able to taste the difference from individual farms! This summer, I bought grass fed ground beef from Morning Glory Farm in Martha’s Vineyard and it was the best I’ve ever eaten. I can only surmise that the grass was superior and possibly had flowers and other plants in it to deliver such remarkable flavor.
  7. The only downside to free range meat is that it is more expensive. However, I find myself satisfied with 4-ounce portions because it’s so much more favorable than fed lot/caged. (Some time ago, I was hangry and ended up getting a salad with “conventional” (caged) chicken. It had little to no flavor and was rubbery!
  8. Once you get used to the way meat is supposed to taste and understand the misery of animals living in cages/confined, you will only eat free range meat

Turkey Cheese Burger with Keto bun and Spicy Slaw

Turkey cheeseburger with avocado, avocado mayo and pickled onions on a Keto bun with Spicy slaw.

Last night, I made turkey cheeseburgers with avocado on a cauliflower roll. It was good.

Night two: Turkey cheeseburger with avocado, avocado mayonnaise and pickled onions with keto bread. Both cauliflower and Keto bread make good buns, but Keto bread wins!

Keto Bread

Keto buns

Follow directions to make bread, except use a 4″ bisquit cutter and flatten dough as much as possible to fit within cutter.

Spicy Slaw

Turkey Cheese Burger with Cauliflower bun and Spicy Slaw

Turkey cheeseburger on a cauliflower bun with avocado and spicy slaw

Bought Outer Isle Cauliflower Thins the other day and decided to make my own. Theirs is a bit thinner, but they are basically the same. So easy to make—especially if you buy the cauliflower riced—and they freeze beautifully. I just heated then toasted them in my toaster oven. May toast them darker to make them harder, next time.

Night one: Turkey cheese burger with avocado.

The slaw is a combination of beets, jicama, red cabbage, carrots, red onion and cilantro with plenty of spicy dressing. This is not as low in carbs as it could be because of the beets, carrots and jicama, but what the heck; it’s gorgeous! Sometimes ya just gotta live a little.

Turkey Cheese Burger with Cauliflower bread and Spicy Slaw

 Cauliflower Bread

1 pound cauliflower, riced

1 cup shredded parmesan

1 egg, beat

1 tablespoon nutritional yeast

Preheat the oven to 425. Microwave cauliflower rice 3 minutes and squeeze out extra water. Add remaining ingredients. Place a 4” biscuit cutter on a parchment lined baking sheet. Put as little as you can to cover 4” space and make as smooth as possible with a spoon or something smooth. Leave 1” between each. Makes 6-8 rounds. Bake until brown and crispy around edges, 25 minutes.

Spicy Slaw

Undressed spiralized spicy slaw

Baked Cauliflower and Spinach with Mozzarella and Olives

Baked Cauliflower and Spinach with Mozzarella and Olives

This is an easy one-pot, low carb basically vegetarian meal. Don’t let the anchovies scary you, because you will not taste them. They simply add that fantastic umami flavor and make this dish surprisingly tasty!

I added artichokes the second night we ate this, because I just love artichokes and spinach together! Either with or without, this is a nice meal.

Baked Cauliflower and Spinach with Mozzarella and Olives

1 pound defrosted frozen spinach, squeezed of excess water

1 head cauliflower, cut into bite-sized pieces

4 artichoke hearts, chopped (optional)

3  tablespoons avocado or extra virgin olive oil, plus more for baking dish

1  pound fresh mozzarella, sliced

1  cup grated Parmesan (about 2 ounces)

16 soft black oil-cured olives, or another type of black olive, pitted

1  teaspoon roughly chopped capers

6  roughly chopped anchovy fillets or 2 tablespoons anchovy paste

6  garlic cloves, minced

½  teaspoon crushed red pepper, or to taste

Pinch of dried oregano

Preheat oven to 425. Arrange cauliflower on a oven-proof tray and coat with oil, salt and pepper. Bake 20 minutes.


Lightly oil an earthenware baking dish or cast iron dutch oven. Place spinach in one layer, then add cauliflower. Add artichokes, if using.


Cut mozzarella slices and scatter over the top. Put olives, capers, anchovy, garlic, red pepper and 3 tablespoons oil into a food processor and mix. Spread the mixture evenly over the top. Add parmesan cheese.


Bake for about 30 minutes, until cheese has browned a bit and broccoli is tender when pierced with a fork. Let rest 10 to 15 minutes before serving. Sprinkle with a pinch of dried oregano.