fitness888

NUTRITION INFORMATION PER SERVING Calories: 257 | Fat: 25g | Total Carbs: 5g | Net Carbs: 3g | Fiber: 2g | Sugar: 1g | Protein: 6g INGREDIENTS DONUTS 1cupBlanched Almond Flour 1/4cupMonk Fruit Allulose Blend 2tspBaking powder 1tspCinnamon 1/8tspSea salt 1/4cupButter(unsalted; measured solid, then melted) 1/4cupUnsweetened almond milk 2largeEgg 1/2tspVanilla extract CINNAMON COATING 1/2cupMonk Fruit Allulose Blend 1tspCinnamon 3tbspButter(unsalted; measured solid, then melted) INSTRUCTIONS Preheat the oven to 350 degrees F (177 degrees C). Grease a donut pan well. In a large bowl, stir together the almond flour, baking powder, cinnamon, and sea salt. In a small bowl, whisk together the melted butter, almond milk, egg, and vanilla extract. Whisk the wet mixture into the dry mixture. Transfer the batter evenly into the donut cavities, filling them 3/4 of the way. Bake for about22-28 minutes(or longer for a silicone pan!), until dark golden brown. Cool until donuts are easy to remove from the pan. Meanwhile, in a small bowl, stir together and cinnamon for the coating. When the donuts have cooled enough to easily remove from the molds, transfer them to a cutting board. Brush both sides of one donut with butter, then press/roll in the sweetener/cinnamon mixture to coat. Repeat with the remaining donuts.

NUTRITION INFORMATION PER SERVING Calories: 533 | Fat: 54g | Total Carbs: 8g | Net Carbs: 4g | Fiber: 4g | Sugar: 2g | Protein: 9g INGREDIENTS 1recipeAlmond flour pie crust(or coconut flour pie crust) 3/4cupButter 3/4cup Powdered Monk Fruit Allulose Blend(use this for a gooey, smooth pecan pie, the photos use erythritol and are less gooey) 1 1/2cupHeavy cream 1tspSea salt 1/2tbspVanilla extract 3/4tspMaple extract 1largeEgg(at room temperature) 2 1/2cupsPecans(2 cups chopped coarsely + 1/2 cup halves for topping) INSTRUCTIONS Preheat the oven to 350 degrees F (177 degrees C). Meanwhile, make the filling. In a large saute pan (not a saucepan!) over medium-low heat, heat the butter and for about5 minutes, stirring frequently, until dark golden brown. When golden, add the cream and sea salt. Bring to a gentle simmer. Simmer for15 to 20 minutes, until bubbly, dark golden and thick. The caramel sauce should coat the back of a spoon. Remove the sauce from heat. Stir in the vanilla and maple extracts. Let pie crust and caramel sauce cool separately for15 to 20 minutes, until warm but not hot. While they are cooling, you can either leave the oven on (you will need it again) or preheat it to 350 degrees F (177 degrees C) again when the 20 minutes is close to up. Once caramel sauce has cooled enough not to cook an egg being added to it (warm is fine), whisk in the egg. Place chopped pecans evenly into the crust. Pour the caramel/egg mixture over the pecans. Top with pecan halves. Cover the edges of the pie crust with foil, leaving the center open. Bake for about40 to 50 minutes, until the top is dark brown and the filling is set, except some bubbles on the top. Cool completely, then chill for at leastan hourbefore slicing.

NUTRITION INFORMATION PER SERVING Calories: 360 | Fat: 28g | Total Carbs: 8g | Net Carbs: 5g | Fiber: 3g | Sugar: 1g | Protein: 21g INGREDIENTS 1 1/2cupBlanched Almond Flour 1tbspBaking powder 2 1/2cupMozzarella cheese(shredded; must be either pre-shredded OR hard mozzarella, not soft "fresh") 2ozCream cheese(cubed) 2largeEgg(beaten) Sesame seeds(for topping - optional) INSTRUCTIONS Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper. Stir together the almond flour and baking powder. Set aside. Combine the shredded mozzarella and cubed cream cheese in a large bowl. Microwave for 2 minutes, stirring halfway through. Stir again at the end until well incorporated. (If you don't want to use the microwave, heat the cheeses in a double boiler on the stove over low heat, stirring frequently, until completely melted and easy to stir.) Stir the flour mixture and eggs into the melted cheese mixture. Working quickly while the cheese is still hot, knead with your hands until a dough forms. The dough will be very sticky, but keep kneading and squeezing through your fingers for a few minutes. If the dough becomes hard before fully mixed, is too difficult to mix, or is still sticky after a couple minutes, you can microwave/reheat for 15-20 seconds to soften it. In that case, wash your hands and knead again.

NUTRITION INFORMATION PER SERVING Calories288 | Fat19g | Carbohydrates12g | Fiber2.7g | Sugar14.9g | Protein6.8g INGREDIENTS Granola cups: 1 1/2cups(170g)granola 1/2cup(70g)sunflower seedschopped (see recipe notes) 2tbsp(40g)agave syrup(or maple syrup) 2heaped tbsp(50g)sunflower seed butter(see recipe notes) Pinch ofsalt Filling: 1/4cup(60g)sunflower seed butter(melted) Topping: 1/2cup dairy-free(90g)chocolate chips(or dark chocolate, chopped) INSTRUCTIONS I recommend measuring the ingredients ingramson akitchen scale. Combine all ingredients for the granola cups in a mixing bowl and mix well with either a spoon or your hands. The mixture should stick together when you press it between your fingers. If it's not very sticky add a little bit more liquid sweetener. Grease a cupcake pan or use a silicone mold. This recipe yields 6-8 cups, depending on the size of your cupcake pan. With the back of a tablespoon, press the mixture firmly into the cupcake pan and make a dent in the middle of each cup. Put a heaped tsp of sunflower seed butter into the center of each granola cup. Freeze until firm, about 60 minutes. Melt dairy-free chocolate chips in a water bath (simply put the chocolate chips in a small bowl and place it over hot water). You can accelerate the melting process by adding 1-2 tsp of coconut oil. Once the chocolate is melted pour it on top of the sunflower seed butter of each granola cup. It will harden quickly because the sunflower seed butter is cold. Store in the fridge. You can also freeze these breakfast granola cups in zip-lock bags! Enjoy!

NUTRITION INFORMATION PER SERVING Calories: 349 | Fat: 34g | Total Carbs: 17g | Net Carbs: 5g | Fiber: 12g | Protein: 4g INGREDIENTS 1 1/2cupButter 24ozSugar-free dark chocolate(chopped; use sugar-free, not unsweetened!) 1 1/2tspVanilla extract 1/4tspSea salt(optional - skip if using salted butter) 6largeEgg(at room temperature) 1/2cup Powdered Monk Fruit Allulose Blend INSTRUCTIONS Preheat the oven to 350 degrees F (177 degrees C). Line the bottom of a 9 in (23 cm) springform pan with parchment paper. Grease the bottom and sides. Melt the chocolate and butter together, in a double boiler on the stove or at medium-low power in the microwave, stirring occasionally. Do not overheat to avoid splitting. Remove from heat and pour the chocolate mixture into a large bowl. Use a hand mixer to beat in the vanilla and sea salt at *low* speed. Beat in the eggs at *low* speed, one at a time. Beat in the powdered sweetener, still at low speed. The mixture should be somewhat smooth, but a little lumpy. Pour the batter into the lined pan. Smooth the top with a spatula. Place the springform pan onto a baking sheet to catch any leaks, just in case. Bake for about25 minutes, until the top just starts to form a very thin crust on the edges only, and the internal temperature in the center via thermometer is 140 degrees F (60 degrees C). The cake will not look done, which is normal, so go by the temperature. Cool to room temperature in the pan, then refrigerate overnight (at least 8 hours) right in the pan. Remove the pan from the fridge 1 hour before serving. Pop off the sides of the springform pan and transfer to a plate or cake stand. Dust with additional powdered sweetener if desired. Let the cake reach room temperature before slicing.

NUTRITION INFORMATION PER SERVING Calories: 337 | Fat: 15g | Total Carbs: 25g | Net Carbs: 6g | Fiber: 19g | Sugar: 2g | Protein: 26g INGREDIENTS 1/2cupRaspberries 1/4cupChia seeds 2tbspVital Proteins Collagen Peptides 1tbsp Powdered Erythritol 3/4cupUnsweetened almond milk 1/4tspVanilla extract INSTRUCTIONS Mash the raspberries in a small bowl. In another bowl, stir together the chia seeds, collagen, and powdered sweetener. Stir in the almond milk, then the vanilla and mashed raspberries. Chill overnight. Stir again before serving.

NUTRITION INFORMATION PER SERVING Calories: 113 | Fat: 6g | Total Carbs: 5g | Net Carbs: 4g | Fiber: 1g | Sugar: 3g | Protein: 7g INGREDIENTS Olive oil spray 4largePortobello mushrooms(stems removed) 1/2cupMarinara sauce(low sugar) 1/2cupMozzarella cheese(shredded) 16slicesPepperoni sausage(or a thinly sliced chorizo link) INSTRUCTIONS Preheat the oven to 375 degrees F (190 degrees C). Line a baking sheet with parchment paper. Coat with a layer of olive oil spray. Scrape out the dark gills from the mushrooms with a spoon, and discard the gills. Place the mushrooms stem side up, and top each with 2 tablespoons (28 g) of sauce. Sprinkle each with 2 tablespoons (28 g) of mozzarella and 4 slices of pepperoni or chorizo. Bake for20 to 25 minutes, until the cheese is bubbly and the mushrooms are soft. Serve immediately.

NUTRITION INFORMATION PER SERVING Calories: 426 | Fat: 34g | Total Carbs: 1g | Net Carbs: 1g | Protein: 27g INGREDIENTS 4lbChicken wings(separated into flats and drumettes) 1tspSea salt 1/4tspBlack pepper 1/2cupButter(melted) 6clovesGarlic(minced) 1cupParmesan cheese(shredded) Green onions(or chives; optional; sliced thinly for garnish) INSTRUCTIONS Place the chicken wings in the bottom of a slow cooker. Season with sea salt and black pepper. In a small bowl or saucepan, stir together the melted butter and minced garlic. You can melt it on the stove or in the microwave. If melting on the stove, saute the garlic for about a minute before removing from heat. Pour the garlic butter mixture evenly over the chicken wings. Stir to coat. Cook the wings in the slow cooker on High for3 hours. Toward the end, preheat the oven to Broil. Line a sheet pan with aluminum foil and grease well. (Wings will probably stick anyway, but it helps.) Arrange the chicken wings in a single layer on the pan. Broil for about5 minuteson each side, until crispy and golden. Remove the garlic chicken wings from the oven. Top with shredded parmesan cheese. Return to the oven for1-2 minutes, until melted. Garnish with green onions or chives, if desired

NUTRITION INFORMATION PER SERVING Calories: 349 | Fat: 19g | Total Carbs: 17g | Net Carbs: 9g | Fiber: 8g | Sugar: 3g | Protein: 31g INGREDIENTS SAUCE 1 Gluten-free enchilada sauce(2 cups) CHICKEN 1tbspAvocado oil 4clovesGarlic(minced) 3cupsShredded chicken(cooked) 1/4cupChicken broth 1/4cupFresh cilantro(chopped) ASSEMBLY 1Coconut tortillas(12 tortillas) 3/4cupColby jack cheese(shredded) 1/4cupGreen onions(chopped) INSTRUCTIONS In a large saute pan, heat oil over medium-high heat. Add the minced garlic and cook for about a minute, until fragrant. Add chicken, 1 cup enchilada sauce (half of the total amount), chicken broth, and cilantro. Simmer for about 5 minutes. Meanwhile, preheat the oven to 375 degrees F. Grease a 9x13 baking dish. Scoop about 1/4 cup chicken mixture into the center of each tortilla. Roll up and place seam side down in the baking dish. Pour remaining 1 cup enchilada sauce over the enchiladas. Sprinkle with shredded cheese. Bake for about 10 to 12 minutes, until enchiladas are hot and cheese melts. Sprinkle with green onions to serve.

NUTRITION INFORMATION PER SERVING Calories: 349 | Fat: 19g | Total Carbs: 17g | Net Carbs: 9g | Fiber: 8g | Sugar: 3g | Protein: 31g INGREDIENTS SAUCE 1 Gluten-free enchilada sauce(2 cups) CHICKEN 1tbspAvocado oil 4clovesGarlic(minced) 3cupsShredded chicken(cooked) 1/4cupChicken broth 1/4cupFresh cilantro(chopped) ASSEMBLY 1Coconut tortillas(12 tortillas) 3/4cupColby jack cheese(shredded) 1/4cupGreen onions(chopped) INSTRUCTIONS In a large saute pan, heat oil over medium-high heat. Add the minced garlic and cook for about a minute, until fragrant. Add chicken, 1 cup enchilada sauce (half of the total amount), chicken broth, and cilantro. Simmer for about 5 minutes. Meanwhile, preheat the oven to 375 degrees F. Grease a 9x13 baking dish. Scoop about 1/4 cup chicken mixture into the center of each tortilla. Roll up and place seam side down in the baking dish. Pour remaining 1 cup enchilada sauce over the enchiladas. Sprinkle with shredded cheese. Bake for about 10 to 12 minutes, until enchiladas are hot and cheese melts. Sprinkle with green onions to serve.

NUTRITION INFORMATION PER SERVING Calories: 55 | Fat: 3g | Total Carbs: 4g | Net Carbs: 1g | Fiber: 3g | Sugar: 1g | Protein: 5g INGREDIENTS 1/2cupCoconut Flour 6largeEggs(up to 7-8, see notes) 1 1/4cupUnsweetened almond milk(up to 1 1/2 cup, see notes; can also use any milk of choice - use coconut milk beverage for nut-free) 3/4tspSea salt(optional) 1tbspUnflavored gelatin powder(optional - for more pliable, sturdy tortillas) 1/2tspCumin(optional) 1/2tspPaprika(optional) INSTRUCTIONS In a large bowl, whisk all ingredients together until smooth. Let the batter sit for a minute or two to account for the natural thickening caused by coconut flour. The batter should be very runny right before cooking - it should pour easily (add more almond milk and eggs in *equal* proportions if needed to achieve this). If you are using the optional gelatin, add it last. Sprinkle it over the top of the batter (instead of dumping) and whisk as you do to avoid clumping. Then, add an extra 1/4 cup almond milk. Heat a small skillet (about 8 in (20 cm) diameter) over medium to medium-high heat and grease lightly (use oil of choice or an oil mister). Pour 1/4 cup (60 mL) of batter onto the skillet and immediately, rapidly tilt in different directions to evenly distribute, like making crepes. Cook, covered with a lid, until the edges are golden and you see bubbles forming in the middle. The edges will curl inward when you lift the lid (about1-2 minutes). Flip over, cover again, and cook until browned on the other side (1-2 more minutes). Repeat until the batter is used up.

NUTRITION INFORMATION PER SERVING Calories: 278 | Fat: 26g | Total Carbs: 7g | Net Carbs: 2g | Fiber: 5g | Sugar: 1g | Protein: 7g INGREDIENTS 1cupAlmonds 1cupHazelnuts 1cupPecans 1/3cupPumpkin seeds 1/3cupSunflower seeds 6tbspErythritol 1/2cupGolden flax seed meal 1largeEgg white 1/4cupButter(measured solid, then melted; can use coconut oil or ghee for dairy-free) 1tspVanilla extract INSTRUCTIONS Preheat the oven to 325 degrees F (163 degrees C). Line a large baking sheet, or two small ones, with parchment paper. (I used two 13x9 in (33x23 cm) cookie sheets.) Pulse almonds and hazelnuts in a food processor intermittently, until most of the nuts are in chopped into large pieces (about 1/4 to 1/2 of the full size of the nuts). Add the pecans. Pulse again, stopping when the pecans are in large pieces. (Pecans are added later since they are softer.) Add the pumpkin seeds, sunflower seeds, erythritol, and golden flaxseed meal. Pulse just until everything is mixed well. Don't over-process! You want to have plenty of nut pieces remaining, and most of the seeds should be intact. Add the egg white to the food processor. Whisk together the melted butter and vanilla extract in a small bowl, and evenly pour that in, too. Pulse a couple times, mix a little from the bottom toward the top with a spatula, then pulse a couple times again. Repeat as needed until everything is coated evenly. Again, avoid over-processing. At the end of this step, you'll have a combination of coarse meal and nut pieces, and everything should be a little damp from the egg white and butter. Transfer the nut mixture to the prepared baking sheet in a uniform layer, pressing together into a thin rectangle (about 1/4 to 1/3 in (.6-.8 cm) thick). Bake for15-18 minutes, until lightly browned, especially at the edges. Cool completely before breaking apart into pieces. (The granola will be soft when you remove it from the oven, but will crisp up as it cools.)

NUTRITION INFORMATION PER SERVING Calories: 287 | Fat: 22g | Total Carbs: 10g | Net Carbs: 8g | Fiber: 2g | Sugar: 4g | Protein: 14g INGREDIENTS SPAGHETTI SQUASH 1mediumSpaghetti squash 4tspOlive oil(divided) Sea salt MEAT LAYER 1tbspOlive oil(divided) 2clovesGarlic 1/2lbGround beef 1/2tspSea salt 1/8tspBlack pepper(or more if you like it spicy) 1/2cupMarinara sauce 1tspItalian seasoning CHEESE LAYERS 2/3cupRicotta cheese(whole milk or 2%) 1/3cupGrated parmesan cheese 1tbspOlive oil Sea salt 2/3cupMozzarella cheese(shredded, divided) INSTRUCTIONS SPAGHETTI SQUASH Cook the spaghetti squash in the oven at 425 degrees F (218 degrees C). MEAT LAYER Meanwhile, heat the remaining tablespoon of oil in a large pan over medium-high heat. Add the garlic and cook for about30 seconds, until fragrant. Add the ground beef. Season with sea salt and black pepper. Cook until browned (about10 minutes), breaking apart the meat with a spoon or spatula. Stir in marinara sauce and Italian seasoning. Reduce heat to a gentle simmer. Simmer for about10 minutes. If it's done before the squash is ready, cover to keep warm. RICOTTA PARMESAN CHEESE LAYER Meanwhile, stir together the ricotta cheese, parmesan cheese, and a tablespoon olive oil in a large bowl. (The bowl should be large enough to add the spaghetti squash strands later.) Set aside. ASSEMBLY When the spaghetti squash is done cooking, take it out of the oven, but leave it on at 425 degrees F (218 degrees C). Cut the squash in half lengthwise (if you cooked it whole and it is not cut yet). Place open side up onto the baking pan and use a fork to release strands. Transfer the spaghetti squash strands into the large bowl with the ricotta and parmesan cheeses. Mix together. Season with sea salt to taste. Stuff the spaghetti squash mixture back into the empty shells on the baking pan. Top with beef marinara mixture. Sprinkle shredded mozzarella on top. (If desired, you can create several thinner layers of each mixture, but I usually keep it simple with just one of each layer.) Return the lasagna spaghetti squash boats to the oven for about10 minutes, until the cheese melts.

NUTRITION INFORMATION PER SERVING Calories: 301 | Fat: 17g | Total Carbs: 1g | Net Carbs: 1g | Sugar: 0.1g | Protein: 35g INGREDIENTS 1lbChicken breast tenderloins(about 8 pieces) 8slicesBacon 4slicesCheddar cheese(cut in half) INSTRUCTIONS Fill a large bowl with warm water and a couple tablespoons sea salt. Add the chicken breast tenderloins (making sure the water covers them). Set aside to brine for at least10 minutes. Meanwhile, preheat the oven to 450 degrees F (232 degrees C). Line a baking sheet with foil (greased lightly) or parchment paper. Remove the chicken from the water and pat dry. Place a piece of cheese over each piece of chicken. Wrap the two together in a slice of bacon. Place on the baking sheet, with the cheese side facing up. Repeat with the remaining chicken, cheese, and bacon. Bake for about13-16 minutes, until the chicken is cooked through. Place under the broiler for a couple of minutes to crisp up the bacon.

NUTRITION INFORMATION PER SERVING Calories: 214 | Fat: 11g | Total Carbs: 10g | Net Carbs: 5g | Fiber: 5g | Sugar: 4g | Protein: 18g INGREDIENTS 2tbspOlive oil(divided) 3clovesGarlic(minced) 1/2largeOnion(diced) 1lbChicken breast(cut into bite size pieces) 5cupsCabbage(shredded) 1/2largeBell pepper(chopped) 1/4cupCoconut aminos 1/2tspGround ginger Sea salt Black pepper 2tbspChives(chopped) INSTRUCTIONS Heat a tablespoon of olive oil in a large skillet or wok, over medium heat. Add the garlic and cook for 30 seconds, until fragrant. Add onion. Cook for5-7 minutes, until translucent. Increase heat to medium-high. Add the remaining olive oil and the chicken. Stir fry for3-5 minutes, until the chicken is just golden. (Don't overcook to avoid drying it out. You want it to be about 80%-90% done.) Add the cabbage, bell pepper, and coconut aminos. Season with ground ginger, sea salt, and black pepper. Stir fry for3-5 minutes, until the cabbage is tender. Garnish with chives.

NUTRITION INFORMATION PER SERVING Calories: 470 | Fat: 27.7g | Total Carbs: 4.1g | Net Carbs: 3.1g | Fiber: 1g | Sugar: 1.5g | Protein: 48.8g INGREDIENTS 4largeChicken breast 1/4cupOlive oil(divided) 2tbspLemon juice Sea salt Black pepper 4clovesGarlic(minced) 8slicesProvolone cheese 12spearsAsparagus(trimmed) 1/2tspSmoked paprika(optional) INSTRUCTIONS Place the chicken breasts into a large bowl. Fill with warm water and add a couple tablespoons of salt. Stir to dissolve. Set aside to brine for 10-20 minutes. Meanwhile, preheat the oven to 400 degrees F (204 degrees C). When the chicken breasts are done brining, remove from the bowl and pat dry. Butterfly each chicken breast - cut horizontally without cutting all the way through, then "open" it up so that it lays flat and is thinner.Use aflat-sided meat malletto pound into a circle 1/4 in (6 mm) thick. Whisk together 2 tablespoons olive oil and the lemon juice. Brush one side of the chicken with the mixture, then season with salt and pepper. Flip over and repeat on the other side. Spread minced garlic down the center of each piece of chicken. Top with 2 slices of provolone, then 3 trimmed spears of asparagus. Roll up the chicken, with the asparagus and cheese inside. Repeat with all the pieces. Brush the tips of the asparagus sticking out with any leftover oil/lemon juice mixture. If desired, sprinkle with smoked paprika. Heat the remaining 2 tablespoons oil in anoven-safe skilletover medium-high heat. Add the chicken and sear for 3-5 minutes per side, until both sides are golden brown. Transfer the skillet to the oven and bake for10-15 minutes, until cooked through. Rest for 5 minutes before serving.

NUTRITION INFORMATION PER SERVING Calories: 220 | Fat: 18g | Total Carbs: 8g | Net Carbs: 4g | Fiber: 4g | Sugar: 1g | Protein: 10g INGREDIENTS 2cupsBlanched Almond Flour 1/2tspChili powder 1/2tspGarlic powder 1/2tspCumin 1/4tspPaprika 1/4tspSea salt 1largeEgg(beaten) 1/2cupMozzarella cheese(shredded) INSTRUCTIONS Preheat the oven to 350 degrees F (177 degrees C). Line a baking sheet with parchment paper. In a large bowl, mix together the almond flour and spices. Add the egg and mix using a hand mixer, until a crumbly dough forms. In a small bowl, microwave the mozzarella until it's melted and easy to stir. (Alternatively, you can melt it using a double broiler on the stove.) Add to the dough mixture and knead/squeeze with your hands until well incorporated. If it stops incorporating before it's fully mixed, you can reheat it for 15-20 seconds again before kneading more. Place the dough between two large pieces of parchment paper. Use a rolling pin to roll out very thin, about 1/16 in (2 mm) thick. Cut the dough into triangles and arranged on the parchment lined baking sheet. Bake for8-12 minutes, until golden and firm. The chips may release some sizzling oil on the top - just pat dry with a paper towel. They will crisp up as they cool.

NUTRITION INFORMATION PER SERVING Calories: 306 | Fat: 18g | Total Carbs: 13g | Net Carbs: 10g | Fiber: 3g | Sugar: 5g | Protein: 23g INGREDIENTS 2 1/2lbGround beef 1/2largeOnion(chopped) 8clovesGarlic(minced) 215-oz canDiced tomatoes(with liquid) 16-oz canTomato paste 14-oz canGreen chiles(with liquid) 2tbspWorcestershire sauce 1/4cupChili powder 2tbspCumin 1tbspDried oregano 2tspSea salt 1tspBlack pepper 1mediumBay leaf(optional) INSTRUCTIONS CROCK POT SLOW COOKER INSTRUCTIONS In a skillet over medium-high heat, cook the chopped onion for5-7 minutes, until translucent (or increase the time to about20 minutesif you like them caramelized). Add the garlic and cook for a minute or less, until fragrant. Add the ground beef. Cook for8-10 minutes, breaking apart with a spatula, until browned. Transfer the ground beef mixture into a slow cooker. Add remaining ingredients, except bay leaf, and stir until combined. Place the bay leaf into the middle, if using. Cook for 6-8 hours on low or 3-4 hours on high. If you used a bay leaf, remove it before serving. INSTANT POT PRESSURE COOKER INSTRUCTIONS Select the "Sauté" setting on the pressure cooker (this part is done without the lid). Add the chopped onion and cook for5-7 minutes, until translucent (or increase the time to about 20 minutes if you like them caramelized). Add the garlic and cook for a minute or less, until fragrant. Add the ground beef. Cook for8-10 minutes, breaking apart with a spatula, until browned. Add remaining ingredients, except bay leaf, to the Instant Pot and stir until combined. (For the Instant Pot version, it is recommended to also add a cup of water or broth.) Place the bay leaf into the middle, if using. Close the lid. Press "Keep Warm/Cancel" to stop the saute cycle. Select the "Meat/Stew" setting (35 minutes) to start pressure cooking. Wait for the natural release if you can, or turn the valve to "vent" for quick release if you're short on time. If you used a bay leaf, remove it before serving.

NUTRITION INFORMATION PER SERVING Calories: 592 | Fat: 47g | Total Carbs: 9g | Net Carbs: 4g | Fiber: 5g | Sugar: 1g | Protein: 31g INGREDIENTS BASIC KETO OATMEAL 1/4cupHemp seeds(hulled hemp seeds) 1tbspGolden flax seed meal 1tbspVital Proteins Collagen Peptides 1/2tbspChia seeds 1/2cupCoconut milk(from a can; 1/2 liquid and 1/2 thick cream; or just heavy cream if not dairy-free) OPTIONAL ADD-INS (RECOMMENDED FOR ALL VARIATIONS) 1tbsp Erythritol(to taste) 1pinchSea salt(to taste) MAPLE PECAN ADD-INS 1/2tspMaple extract 2tbspPecans(chopped) CHOCOLATE PEANUT BUTTER ADD-INS 1tbspPeanut butter 1tbspCoconut milk(or almond milk) 1tbspSugar-free dark chocolate chips STRAWBERRIES & CREAM ADD-INS 2tbspStrawberries(finely chopped) 1/2tspVanilla extract 2tbspCoconut cream(or just the cream part from canned coconut milk, or heavy cream if not dairy-free) CINNAMON ROLL ADD-INS 3/4tspCinnamon 3/4tspVanilla extract(divided into 1/2 tsp and 1/4 tsp) 1tbsp Powdered Erythritol 1/2tbspCoconut cream(or just the cream part from canned coconut milk, or heavy cream if not dairy-free) INSTRUCTIONS BASIC KETO OATMEAL Stir all ingredients, except cream or milk, together in a small saucepan. (This includes the optional sweetener and salt if using.) Add cream/milk and whisk until smooth. Stovetop instructions: Simmer for afew minutes, until thickened. Microwave instructions: Instead of a saucepan, use a microwave safe bowl. Heat for 1 to 2 minutes, until thickened. Serve immediately, or follow options below for add-ins. MAPLE PECAN KETO OATMEAL Stir in the maple extract and chopped pecans. CHOCOLATE PEANUT BUTTER KETO OATMEAL Stir in peanut butter and extra milk, then simmer for another minute. Stir in chocolate chips. STRAWBERRIES & CREAM KETO OATMEAL Stir in strawberries, coconut cream, and vanilla extract. CINNAMON ROLL KETO OATMEAL Stir in cinnamon and 1/2 tsp (2.5 mL) vanilla extract. In a very small bowl, whisk together powdered sweetener, coconut cream, and 1/4 tsp (1.25 mL) vanilla extract. Drizzle over oatmeal in a swirl pattern.

NUTRITION INFORMATION PER SERVING Calories: 232 | Fat: 24.3g | Total Carbs: 1.9g | Net Carbs: 1.8g | Fiber: 0.1g | Sugar: 2.1g | Protein: 1.8g INGREDIENTS STRAWBERRY MASON JAR ICE CREAM: 1/2cupStrawberries(diced) 1/2cupWater 1 1/2tbspMonk Fruit Allulose Blend 1cupHeavy cream 1tspVanilla extract VANILLA MASON JAR ICE CREAM: 1cupHeavy cream 1 1/2tbspPowdered Monk Fruit Allulose Blend 1tspVanilla extract 1pinchSea salt CHOCOLATE MASON JAR ICE CREAM: 1cupHeavy cream 1 1/2tbspPowdered Monk Fruit Allulose Blend 1tspVanilla extract 1tbspCocoa powder INSTRUCTIONS STRAWBERRY MASON JAR ICE CREAM: Combine diced strawberries, water, and sweetener in a small pot on the stove. Bring to a boil for3-5 minutes. Remove from heat and allow to cool to room temperature. Add all ingredients in a 16 oz. wide-mouth mason jar. Seal and shake for approximately3 minutes. Mixture should be thick and double in volume (be careful not to shake so much that it becomes whipped cream or butter). Freeze for4-6 hours, turning jar over every hour to prevent the strawberries from sinking to the bottom. Ice cream is ready when the consistency is between soft and hard ice cream. VANILLA OR CHOCOLATE MASON JAR ICE CREAM: Add all ingredients in a 16 oz. wide-mouth mason jar. Seal and shake for approximately3 minutes. Mixture should be thick and double in volume (be careful not to shake so much that it becomes whipped cream or butter). Freeze for4-6 hoursuntil consistency is between soft and hard ice cream.

NUTRITION INFORMATION PER SERVING Calories: 479 | Fat: 35g | Total Carbs: 3g | Net Carbs: 2g | Fiber: 1g | Sugar: 1g | Protein: 36g INGREDIENTS BASE LAYER 1tbspAvocado oil 1large headCauliflower 1/2tspSea salt 1cupCheddar cheese(shredded) 1/4cupHeavy cream BEEF LAYER 2lbGround beef 2tspSea salt 1/2tspBlack pepper TOPPING 1/2cupSugar-free ketchup(or regular ketchup if not sugar-free) 2tbspMustard(or more if you love mustard!) 1cupCheddar cheese(shredded) INSTRUCTIONS Rice the cauliflower using a food processor or box grater. Heat the oil in a large saute pan over medium-high heat. Add the cauliflower rice and sea salt. Stir fry until the cauliflower is cooked and a little browned, about7-10 minutes. Remove from heat. Stir in the cheddar cheese and heavy cream. Transfer the mixture evenly to a 9 x 13 in (23 x 33 cm)glass casserole dish. Set aside. Preheat the oven to 400 degrees F (204 degrees C). Lightly wipe down the saute pan to remove any cauliflower pieces, and add the ground beef. Season with sea salt and black pepper. Cook the ground beef until browned, about10 minutes. Drain if needed. Sprinkle the ground beef evenly over the cauliflower in the casserole dish. Drizzle the casserole with ketchup, and mustard. Sprinkle with shredded cheese. Bake for about10 minutes, until casserole is hot and cheese melts.

NUTRITION INFORMATION PER SERVING Calories: 168 | Fat: 16g | Total Carbs: 1g | Net Carbs: 1g | Protein: 3g INGREDIENTS 8ozCream cheese 3/4cupRanch dressing(for a thick dressing; use 2/3 cup if using a thin one) 1/3cupSour cream 1cupCheddar cheese(shredded) 1/3cupBacon bits(cooked) 1/3cupGreen onions(chopped) 1/8tspCayenne pepper(optional - or more to taste) INSTRUCTIONS Preheat the oven to 350 degrees F (177 degrees C). Heat the cream cheese gently in the microwave on medium power, or on the stove in a double boiler, until it's warm and easy to stir. (Don't get it scalding hot, just warm. If it's too hot, wait for it to cool to be just warm before the next step, to avoid curling the ranch and sour cream.) Stir the ranch dressing into the cream cheese, until smooth, then stir in the sour cream. Stir in remaining ingredients. Transfer the dip into a 1/2 quart(1/2 liter) glass Bake for about15 minutes, until hot and bubbly at the edges underneath. Serve hot or warm, with veggies

NUTRITION INFORMATION PER SERVING Nutrition facts per serving (1cup) Calories: 240 | Fat: 19g | Total Carbs: 11g | Net Carbs: 7g | Fiber: 4g | Sugar: 3g | Protein: 6g INGREDIENTS 4slicesBacon 1lbBrussels sprouts(sliced in half) 3tbspOlive oil(not extra virgin) 3/4tspSea salt 1/4tspBlack pepper 2tbspBalsamic Vinegar INSTRUCTIONS Place the bacon slices onto a large, cold saute pan on the stove. Turn heat to medium. Fry bacon for a few minutes on each side, until crispy. Remove bacon and set aside to drain on paper towels. Leave the bacon grease in the pan. Add 2 tbsp (30 mL) olive oil to the pan and swirl around. Add brussels sprouts. Season with sea salt and black pepper, and stir to distribute. Increase heat to medium-high. Arrange brussels sprouts in a single layer in the pan, with as many surfaces touching the pan as possible. Sear for about3-4 minutes, without moving, until well browned on the bottom. Flip or stir, and repeat on the other side. Repeat as necessary to brown all sprouts. Meanwhile, chop the bacon while waiting for the sprouts to brown. Add balsamic vinegar and remaining 1 tbsp olive oil to the pan. Cover and cook for2 to 3 more minutes. Return chopped bacon to the pan.

NUTRITION INFORMATION PER SERVING Calories: 82 | Fat: 7g | Total Carbs: 3g | Net Carbs: 1g | Fiber: 2g | Sugar: 1g | Protein: 4g INGREDIENTS BASIC INGREDIENTS 1cupBlanched Almond Flour 1/4cupCoconut Flour 2tspBaking powder 1/4tspSea salt 1/3cupButter(or 5 tbsp + 1 tsp; measured solid, then melted; can use coconut oil for dairy-free) 12largeEgg whites(~1 1/2 cups, at room temperature) OPTIONAL INGREDIENTS (RECOMMENDED) 1 1/2tbsp Erythritol(can use any sweetener or omit) 1/4tspXanthan gum(for texture - omit for paleo) 1/4tspCream of tartar(to more easily whip egg whites) INSTRUCTIONS Preheat the oven to 325 degrees F (163 degrees C). Line an 8 1/2 x 4 1/2 in (22x11 cm) loaf pan with parchment paper, with extra hanging over the sides for easy removal later. Combine the almond flour, coconut flour, baking powder, erythritol, xanthan gum, and sea salt in a large food processor. Pulse until combined. Add the melted butter. Pulse, scraping down the sides as needed, until crumbly. In a very large bowl, use a hand mixer to beat the egg whites and cream of tartar (if using), until stiff peaks form. Make sure the bowl is large enough because the whites will expand a lot. Add 1/2 of the stiff egg whites to the food processor. Pulse a few times until just combined. Do not over-mix! Carefully transfer the mixture from the food processor into the bowl with the egg whites, and gently fold until no streaks remain.Do not stir. Fold gently to keep the mixture as fluffy as possible. Transfer the batter to the lined loaf pan and smooth the top. Push the batter toward the center a bit to round the top. Bake for about40 minutes, until the top is golden brown. Tent the top with aluminum foil and bake for another30-45 minutes, until the top is firm and does not make a squishy sound when pressed. Internal temperature should be 200 degrees. Cool completely before removing from the pan and slicing.

NUTRITION INFORMATION PER SERVING Calories: 125 | Fat: 13g | Total Carbs: 1g | Net Carbs: 1g INGREDIENTS 1/2cupExtra virgin olive oil 2tbspWhite wine vinegar 1 1/2ozFresh parsley(flat leaf; approximately 3/4 cup) 4clovesGarlic(minced) 2tspDried oregano 1/2tspSea salt 1/2tspCrushed red pepper(start with 1/4 tsp and adjust to taste) INSTRUCTIONS Chop the parsley finely. Combine all ingredients in a glass jar. Shake until emulsified. Adjust sea salt and red pepper to taste, if needed.