Brownies and Blondies- Good Dee's Keto Mixes

After a delicious Keto Dinner, sometimes I need a little something sweet. With Good Dee's Mixes, it takes only a minute to whip up a scrumptious Keto Dessert! I especially love the Brownie and Blondie Mixes.

Until now, I hadn't found many Keto recipes for tray bakes. With Good Dee's Brownie and Blondie Mixes, I can make enough for Keto goodies for a whole party or half the ingredients and make just enough for Kaia and I to enjoy for a couple of days.

 brownies keto in the city

Sometimes baking on Keto can get a little complicated, but Good Dee's Brownie Mix is so simple. All you need to do is add 2-3 eggs (based on desired fluffyness) and melted unsalted butter or coconut oil.

I like fudge-y over cake-y brownies, so I make mine with 2 eggs and 1/2 a cup of melted Vital Farms unsalted butter. It's that easy- Stir it up and put them in the oven. 

I love that Good Dee's Mixes are gluten-free, sugar-free and use quality ingredients. They never use Maltitol or soy flour in thier mixes. Each serving only contains 1 gram of net Carbs.

Good Dee's also makes a Blondie Mix. I don't know what kind of person doesn't like chocolate, but if you are baking for a party it's a good idea to add some chocolate free goodies to the mix.

Again, this mix is so simple! Just add a couple of ingredients, stir, and you are sure to have a crowd pleaser.

Good Dee's Blondies make a beautiful base for a more decadent dessert. Try topping these Blondies with strawberries and heavy whipping cream for a summer time dessert.

Or pop some Halo Top ice cream on top for the perfect restaurant style dessert.

 blondies keto in the city

Get 15% off of all Good Dee's Mixes when you use the discount code KETOINTHECITY at check out.

Primal Kitchen Mayonnaise vs. Regular Mayonnaise

Primal Kitchen Mayo is the ideal Keto Condiment. It is delicious and packed with only the most nutritious ingredients. Primal Kitchen was the first company to use Avocado Oil in thier mayo. Avocado oil boosts the bioavailability of the nutrients around it. Whenever you eat avocado oil your body's absorption of antioxidants is increased.

Primal Kitchen Mayo contains 8g of Heart-Healthy, Monounsaturated Fats. It's free of sugar, gluten, dairy, soy and canola-oil, and Non-GMO Project Verified.

Primal Kitchen Mayo comes in three flavors: Original, Garlic Aioli Mayo, and Chipotle Lime Mayo. All three are made with Avacodo Oil. These delicious sauces can be used as spreads, toppings, or dipping sauce. They are the ideal Keto Condiment: No Sugar, Healthy Fats, and tons of flavor.

Primal Kitchen Mayo uses world class ingredients that ensure you are getting great taste and great nutrition.

Hellmann's Mayo is made with: 

  • Soybean Oil
  • Eggs
  • Egg Yolks
  • Vinegar 
  • Sugar
  • Salt
  • Lemon Juice Concentrat
  • Calcium Disodium EDTA 
  • Natural Flavoring

Primal Kitchen Mayo is made with:

  • Avocado Oil
  • Organic Cage-Free Eggs
  • Organic Cage-Free Egg Yolks
  • Organic Vinegar (from Non-GMO Beets)
  • Sea Salt
  • Organic Rosemary Extract

I always prescribe to the idea that the fewer ingredients something has the better it is for you. In this case, the quality of the ingredients also makes a huge difference. Avocado oil is heart healthy.  Soybean Oil is an allergen for many people and causes inflammation. Most vinegars are made with corn: Primal Kitchen's is made with Non-GMO Beets.

Primal Kitchen's Mayo is preservative free and contains no fillers, added flavorings, or Sugar. I love that Primal Kitchen only uses organic, cage-free eggs from happy hens.


Try swapping out the Original Primal Kitchen Mayo for the Garlic Aioli flavor in this KETO RECIPE: CURRY SALMON BURGERS WITH CARAMELIZED CAULIFLOWER . 

Recieve 10% off your entire Primal Kitchen order when you use KETOINTHECITY at Check Out!

Perfect Keto's Perform: A Keto Pre-Workout and Sports Drink

I tend to get a lot of questions about exercise and the Ketogenic Lifestyle. I have heard that some people experience fatigue when they try to adhere to a strict work-out regimen on the Keto Diet. My answer has always been Electrolytes. Consuming electrolytes is one of the easiest ways to avoid fatigue and headaches when first switching to Keto.  

Although I still believe that Smart Water can change the world, I have recently discovered a Keto Sports Drink that really does fuel your exercise while avoiding early burn out. 

Perfect Keto Perform is the only sports drink that is made for the Ketogenic Lifestyle. Most workout supplements are loaded with fillers and sugar. But Perfect Keto's Perform is gives you clean, natural energy with out all of that junk. It helps you stay in ketosis while maximizing your exercise performance- so your body gets twice the benefits.

Perfect Keto Perform contains keto-friendly ingredients:

  • 7.7g BHB - one of the ketone bodies that provides your body with energy in the absence of glucose
  • 5g MCT - rapidly digested and readily used for energy.
  • BCAAs - support muscle performance!
  • Creatine - supports increased muscle output.
  • L-citrulline - delays muscle fatigue and supports immune function.
  • Beta alanine - supports muscular strength and increased power output.
  • Caffeine - from green tea, promotes prolonged alertness during workouts.  

To use Perfect Keto Perform: Mix 1/2 - 1 scoop with 8-10 ounces of water or a shake and drink it 15-30 minutes before exercising. If you are working out for a prolonged period of time, drink 1/2 scoop with water every hour.

I prefer to mix the shake with just water. The lemon flavor is very reminiscent of Lemon-Lime Gatorade, and I love it!

My buddies at Perfect Keto are offering 20% off our you entire Perfect Keto order when you use the promo code: KETOINTHECITY.

KETO RECIPE: Easy Zevia Floats

If you want a super easy summer treat look no further than these 2 SUPER easy recipes for a keto take on a root beer float. Zevia is Stevia sweetened soda you can find at grocery stores, I usually buy it at Whole Foods and Sprouts. It comes in typical cola and root beer flavors, but also a bunch of others! Today I saw Grapefruit Citrus and got so excited because I love all things grapefruit and obviously it is not keto, so with this drink I can still enjoy it! 



Screen Shot 2018-06-10 at 1.40.29 PM.png

All Zevia flavors are clear, so to add a little color to this drink muddle a couple strawberries or raspberries and add to the glass.


  • 1 can of Grapefruit Citrus Zevia
  • 2 oz of heavy whipping cream
  • 4 raspberries (or 2 strawberries), muddled 
  • Ice


  1. Muddle berries in glass
  2. Add ice
  3. Pour in Grapefruit Citrus Zevia leaving room at the top of the glass for cream
  4. Add cream, stir and enjoy


Screen Shot 2018-06-10 at 1.41.04 PM.png

This variation uses a scoop of low carb ice cream to provide the creaminess with the Zevia Cream Soda flavor which is one of my favorite flavors. 


  • 1 can of Cream Soda Zevia
  • 1 scoop of low carb ice cream (I used Halo Top Pancake and Waffle flavor)


  1. Add one scoop of ice cream to the glass
  2. Pour in Cream Soda Zevia
  3. You can add ice cubes to the top if desired


I was pretty excited to go to the checkout line at the grocery store last night and see that my book made the cover of Woman's World magazine! The article inside is great and offers tips on how to keep keto easy with 5 ingredient recipes! Go check it out at your local store!

I love sharing the keto lifestyle with people and hopefully this article will bring even more people to the low carb high fat way of eating!

KETO RECIPE: Pumpkin Baby Bundts

This Keto Pumpkin Cake recipe is my daughter Kaia's absolute favorite thing in the whole world. No need to wait until fall to eat pumpkin, I buy my canned pumpkin at Target and they carry it all year around.


I've featured this Keto Pumpkin Cake Recipe on the site before. Sarah @livinglowcarbhighfat shared this recipe with me during her Ketogenic Tips & Tricks Interview on this blog. This morning I topped it with cream cheese glaze and Choc Zero's Maple Pecan syrup drizzled on top for a delicious, over-the-top breakfast.

bundt pum.jpg

This cute and decadent little keto cake has about 4g of carbs and about 25g of fat! The key to keeping it low carb is Choc Zero .

Choc Zero 's Honest syrups are totally keto-friendly. They have no sugar, no carbs, and no preservatives. Today I chose to top these cakes with their Maple Pecan Flavored Syrup, but they have all different types of flavors. Some of my favorites are the blueberry, raspberry and chocolate syrups.

Don't forget to use the discount code ketointhecity at to get 10% off of your order.

pumpkin budnt.jpg

Incorporate Bone Broth into your Keto Lifestyle with Kettle and Fire

Bone Broth has become quite trendy.  You can find it just about anywhere these days. In my Keto Lifestyle, I like to think of Bone Broth as a supplement. I would never buy a low-quality vitamin, so I won't buy a bone broth that isn't of the highest quality. 

Kettle and Fire Bone Broth is the best bone broth I have ever tried.

Kettle and Fires only uses the highest quality ingredients, bones come from 100% grass fed cattle and chicken (no hormones or antibiotics). Each carton of Kettle and Fire Bone Broth contains loads of collagen, protein and key amino acids. They are non-gmo, gluten free, paleo & keto friendly, loaded with collagen and protein. The vacuum sealed packaging ensures that the cartons can be stored unopened in your pantry for up to 2 years.

Sipping on Kettle and Fire Bone Broth :

  • Helps with digestion and getting your gut back on track

  • Soothes inflammation and relieves arthritis

  • Strenthens skin, hair and nails

  • Enhances the benefits of ketosis

  • Has all the nutrients your body needs to thrive

 ingredients kettle and bone

Not only is Kettle and Fire Bone Broth of the highest quality, the company is really cool. My Bone Broth came with this amazing guide to making the most out of my sipping.

Step 1- Heat 1 Cup of Bone Broth

Step 2- Add in your choice of healthy flavor enhancers. They suggest that you add an Acid, Salt, Health fat, and a Spice. I am looking forward to trying Beef Bone Broth with lemon juice, Himalayan Pink Salt, Coconut oil, and ginger. 

Step 3- Sip AWAY! They recommend enjoying at least 3 cups a week. 

 kettle and fire keto
 keto kettle and fire
 kettle keto step 3

Kettle and Fire is now offering a discount on their Bone Broth Sampler Bundle. Try their Beef or Chicken broth or both for up to 16% off. If you don't like it, You can get a full refund.

Get your Kettle and Fire Bone Broth today and don't forget to use code KETOINTHECITY for your discount!

 kettle and fire  keto in the city

KETO REVIEW: Perfect Keto's Micro Greens Powder

When first switching to Keto, Macros were definitely my main focus. The shift from a normal low-carb diet to a full-time Ketogenic lifestyle was huge, and I wanted to make sure that nothing was going to keep me from success. I calculated my ideal Macros and dug in. 

When making such a huge shift in our lives, it is easy to forget the small stuff: The Micros. 

These Micronutrients are found in fruits and vegetables and are essential to our long-term health and even to our success in Ketosis. Living a low-carb life means avoiding many of these very fruits and vegetables, but now I can get all of my micronutrients and a boost of MCT fuel with Perfect Keto's Micro Greens Powder .

 pk micronutrients

Perfect Keto Micro Greens Powder contains:

  • Greens and vegetable blend. 4.5 grams of raw organic greens and vegetables coming from 12 different plants that contain all of the phytonutrients and none of the wasteful product.

  • Berry and fruit blend. 4.5 grams of raw organic berries coming from 10 different sources.

  • MCT Powder. 3.5 grams from coconut oil fat to help absorb vitamins, minerals, and plants. MCT is readily accessible by your brain for energy.

  • Liver support enzymes. These enzymes were included to help you deliver the nutrients without wasting any of the micronutrients of the product.

  • Digestive enzymes. These were included so your body can break down the plant nutrients more efficiently.

  • Reishi Mushroom. A powerful compound that helps decrease inflammation, fatigue, skin problems and anxiety.

  • Inositol. A naturally occurring ingredient in plants that help nerve conduction, fat breakdown and insulin regulation.

Perfect Keto Micro Greens Powder was designed to be a Multivitamin. I prefer to mix one scoop into a large glass of water in the afternoon and down it, like it was intened. The Lemon flavor is strong but pleasent, and I love the little boost of afternoon MCT energy.

It would also taste great in a smoothie with some fresh raspberries, Perfect Keto Collagen Powder, and lots of ice. 

 mircro greens infograph keto in the city

Don't forget to used the promo code KETOINTHECITY when you purchase the Perfect Keto Micro Greens Powder for a 20% Discount!

Keto Snacks: Perfect Keto Nut Butter

My daughter Kaia is obsessed with Celery. She is constantly coming up with new ways to eat her favorite veggie. She recently discovered Perfect Keto's Nut Butter,  and we will soon be ordering it by the case :)

Perfect Keto Nut Butter is an amazing keto snack. It is super low carb and has plenty of healthy fats from nutrient-dense macadamias, cashews and coconuts, along with MCTs for a long-lasting, low carb source of energy.

I love adding my smoothie recipes, and I can't wait to substitute it in to this KETO RECIPE: Chocolate Chip Peanut Butter Cookies

Perfect Keto Nut Butter is a creamy blend of macadamia nuts, cashews, coconut butter, MCT oil, and just a pinch of vanilla and sea salt. This delicious snack has no added sugars, chemicals, or preservatives.

Other ways to enjoy Perfect Keto Nut Butter?

  • Straight from the jar
  • In your pre or post-exercise drinks/smoothies
  • As a drizzled topping for your snacks
  • In place of peanut butter in your recipes
  • Anytime you are looking for a delicious treat!

Don't forget to use the discount code KETOINTHECITY to get 20% off your entire Perfect Keto Order!

KETO RECIPE: Slow-Cooker Ribs

This week, I was really craving some ribs so I pulled out my Slow-cooker and went to town.  Normally we only think about using our slow-cookers for roasts or chili, but this Keto Rib Recipe is one of my slow-cooker go-to's. The original recipe can be found in The Easy 5-Ingredient Ketogenic Diet Cookbook

I use pork ribs, and sugar-free BBQ sauce to make these keto ribs. Restaurant BBQ sauce has so much sugar in it. I've found that making ribs at home allows me to use my sugar-free sauce and feels like a big accomplishment. I love eating fancy restaurant style meals at home, and the fact that it's actually really easy makes it that much better. 

 keto ribs out of the slow-cooker
 keto-ribs after broil 

As a variation on the original recipe, which can be found in my cookbook: The Easy 5-ingredient Ketogenic Diet Cookbook, today a popped the finished ribs into the broiler for about 5 minutes on the top rack to add a little bit more texture to the meat. 

The original recipe suggests that you should set the slow-cooker on High for 4 hours, but if you want, you can leave the ribs in for 6-8 hours on low heat. The meat will be extra tender this way, so be careful removing them from the slow-cooker. 

 delicious keto ribs- ketointhecity
 In the Top 25 of Best Selling Cookbooks on Amazon! 

In the Top 25 of Best Selling Cookbooks on Amazon!