Choc Zero Restocks Every Friday

Have you tried to buy Choc Zero chocolate only to find that they are sold out?

This happens quite a bit. Their chocolate and syrups are so good that they just can’t keep them on the shelves.

But you may not know that Choc Zero Restocks their online store every Friday at 5pm! 

Choc Zero is an amazing little company that is in the middle of becoming an amazing big company. They can only restock a certain amount of product at a time right now. So If you are trying to buy chocolate in the middle of the week, You may have a limited selection. If you are running low on their amazing syrups, chocolate bark, or chocolate squares, set an alert of Friday at 5pm. I do and I always buy a little of my favorites so I never run out.  

Peanut Butter Chocolate Crunch Bars with Nui Peanut Butter Cookies

Have you tried Nui’s Peanut Butter Cookies?

They are the slightly salty, crumble in your mouth Peanut Butter cookies of my dreams. And without the carbs. Two Cookies or 1 package of cookies has just 4g of net carbs. As always, these Nui Cookies are clean and delicious. They made with almond and coconut flour, so they are naturally gluten and wheat free. They are sweetened with Monk Fruit and contain no harsh fillers.

My favorite way to eat these Peanut Butter Treats is with a steaming hot cup of coffee. The combination is fire!!!

If you want to get fancy, Nui has developed a Peanut Butter Chocolate Crunch Bar Recipe that combines some of my favorite flavors to make a gorgeous Keto Chocolate Bar.

Get 10% off all of you Nui Orders with the offer code KETOINTHECITY.


Grab some Nui Peanut Butter Cookies and try out this recipe created by the folks at Nui. Topped with Peanut Butter Cookies, Raspberries, and Coconut, these crunchy chocolate bars offer the sophisticated taste of a boutique chocolatier. The best part is you can make this Keto Friendly Treat in your own kitchen. 

Recipe 👇
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Ingredients:
2 Sugar Free Chocolate Bars 
1 package Peanut Butter Nui Cookies
¼ cup unsweetened coconut
½ cup freeze dried raspberries
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Directions:
1. In a microwave safe bowl, gently melt the chocolate in 15 second increments until smooth.
2. Pour the chocolate into the bar molds (or you can pour the chocolate into a pan lined with parchment paper to make bark).
3. Crumble cookies on top of the chocolate and finish with coconut and raspberries. 
4. Freeze until solid. Serve and enjoy 🤗
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KETO RECIPE: Salmon Burgers with Chive Aioli and Greens

I love salmon. I cook Keto Meals with it multiple times a week. It is a great way to get some protein and healthy fats. I also love that salmon fills me up with out making me feel like I ate too much.

Keto Salmon Burgers are one of my favorites, but I’ve found that I like making them at home better than ordering them out at a restaurant. This way, I can add extra seasoning and things like Chive Aioli to keep the burger from being too bland or dry.

This Delish Salmon Burger Recipe comes from my cookbook, The Big Book of Keto. At first glance, it looks like a lot of ingredients, but I promise it’s actually really simple. Most everything just goes into one big bowl and you mix it with your hands.

Helene Dujardin

Helene Dujardin

Salmon Burgers with Chive Aioli and Greens

INGREDIENTS:

  • 1/4 cup pork rinds

  • 12 ounces ground salmon*

  • 1 bunch scallions, sliced,

  • green parts only

  • 1 tablespoon capers

  • 1 tablespoon prepared horseradish

  • 1 tablespoon Dijon mustard

  • Salt

  • Freshly ground black pepper

  • 1 tablespoon cooking oil or ghee

  • 6 ounces mixed greens

  • 1 tablespoon MCT oil, divided

  • 2 tablespoons avocado

  • oil mayonnaise

  • Chopped fresh chives, for garnish

DIRECTIONS:

  1. In a food processor, pulse the pork rinds until they are a crumble-y consistency.

  2. In a large mixing bowl, combine the salmon, scallions, capers, horseradish, Dijon, and pork rinds. Season with salt and pepper.

  3. Mix with your hands and create two 1-inch-thick burgers. Transfer the burgers to a plate and refrigerate for 10 minutes.

  4. Heat a skillet or grill pan on medium heat. Add the cooking oil, and once it is simmering, add the burgers.

  5. Cook on each side for 4 to 5 minutes, flipping once.

  6. Divide the greens between two plates and toss with the MCT oil. Season with salt and pepper.

  7. Place the cooked burgers on top of the greens and top them with the mayonnaise and a sprinkle of chives.

MACROS:

CALORIES: 471; TOTAL FAT: 31G; PROTEIN: 38G; TOTAL CARBS: 10G; FIBER: 2G; NET CARBS: 8G

MY 3 DAY FASTING EXPERIENCE


KetoFeasting.jpg

Lately I haven’t been feeling great, my joints have been more inflamed and I’ve been really tired, so I just wanted to try something different. I decided to try a bone broth fast. I didn’t follow any specific protocol or anything, but I decided to stick to coffee, bone broth and water. Originally my plan was 24 hours, but I was actually able to last 68 hours!!!

I had two different brands of bone broth at home already, so I used those. Then I kept with my morning routine of getting a coffee at Starbucks. My usual order is a Venti Misto with Heavy Cream these days. A Misto is coffee with steamed milk (heavy cream in my case). The first two days I had 2 coffees each day and that really helped me to not get as hungry until later in the day. Here’s a breakdown of exactly what I ate:

 

DAY ONE (Fast began at 10pm the night before….)

  • 8am Venti Misto with Heavy Whipping Cream from Starbucks

  • 11am Large Bulletproof Coffee

  • 2pm 1 cup of Chicken Mushroom Bone Broth (Kettle & Fire)

  • 4pm 1 cup of Chicken Mushroom Bone Broth (Kettle & Fire)

  • 5pm Venti Hot Peach Tranquility Tea from Starbucks

  • 6pm 1 cup of Chicken Bone Broth (Bonafide Provisions)

  • 8pm 1 cup of Chicken Bone Broth (Bonafide Provisions)

  • 6 Perfect Keto Electrolyte Pills (20% off with code KETOINTHECITY)

  • I also had water throughout the day

DAY TWO

  • 8am Venti Misto with Heavy Whipping Cream from Starbucks

  • 10am Venti Misto with Heavy Whipping Cream from Starbucks

  • 2pm 1 cup of Chicken Bone Broth (Bonafide Provisions)

  • 4pm 1 cup of Chicken Bone Broth (Bonafide Provisions)

  • 6pm 1 cup of Chicken Bone Broth (Bonafide Provisions)

  • Perfect Keto Electrolyte Pills (20% off with code KETOINTHECITY)

  • I also had water throughout the day

DAY THREE

  • 8am Venti Misto with Heavy Whipping Cream from Starbucks

  • 2pm 1 cup of Turkey Bone Broth (Bonafide Provisions)

  • 4pm 1 cup of Turkey Bone Broth (Bonafide Provisions)

  • 6pm FAST BROKEN!

  • I also had water throughout the day

KetoFasting.png

I also measured my ketones throughout the process. I used a breath sensor that was sent to me called Keyto. It was the first time I had used a breath sensor instead of blood testing. This particular unit syncs with your phone and is super easy to use. It doesn’t give you the same kind of measurements that the blood testers give. I was not in ketosis when I started this journey, which probably partly explains why I have been low energy lately.

A lot of people think that if you eat keto friendly food that you’re automatically in ketosis. That’s just not the case even if you restrict your carbs. You might have eaten too much or you might have eaten a new food that caused you to slip out. But when you are fat adapted you can get back into ketosis quicker and easier than others. The first day I measured Keyto Level 3, almost in light ketosis. The second day I measured Keyto Level 4, in light ketosis. On the third day I measured Keyto Level 5, in ketosis! YAY!

I really enjoyed the fasting process, which I was surprised about! I will definitely do it more often, I also think that I will probably start sipping bone broth throughout the day on a regular basis instead of eating lunch and then I will just eat dinner. Bone broth has so many great benefits, I really want to start incorporating it more into my everyday routine.

BONE BROTH BENEFITS

  • Rich in nutrients

  • Protects the joints and it may help fight osteoarthritis

  • Reduces inflammation

  • Healing for the gut

  • Aids in sleep

  • Supports weight loss

If you’re looking for a solution to get into ketosis quicker or just looking to reset, this might be a good approach to try. Besides feeling great overall I also lost 6lbs over the last few days which is another great bonus.


KETO RECIPE: Cocoa Crunch Cereal

Sometimes, there is no better comfort food than a bowl of cereal. It takes me back to after school snacks. I’d get home from middle school, eat a bowl of cereal and veg. out for a little while before starting my homework. Every now and then, especially when the grass starts growing in the spring, I get the hankering for some cereal.

This recipe uses almonds and sunflower seeds for crunch, and cocoa nibs and coconut for a rich flavor. I love pouring unsweetened Macadamia milk over the top and reliving my younger days.

This recipe below is from THE BIG BOOK OF KETO which is available now on Amazon!

Helene Dujardin

Helene Dujardin

Ingredients:

  • 1/2 Slivered Almonds

  • 2 Tablespoons Coconut, shredded or flakes

  • 2 Tablespoons Chia Seeds

  • 2 Tablespoons Cocoa Nibs

  • 2 Tablespoons Sunflower Seeds

  • Unsweetened Non-dairy milk, for serving (I use Macadamia Milk)

Directions:

  1. In a small bowl, combine Coconut, Chia Seeds, Almonds, Cocoa Nibs, and Sunflower Seeds

  2. Divide between two bowls

  3. Pour in Non-Dairy Milk and Serve

Macros per serving, for Cereal only

CALORIES: 325; TOTAL FAT: 27; PROTEIN: 10G; TOTAL CARBS: 17G; FIBER: 12G; NET CARBS: 5G

Why You Might Want to Add Whey Protein to your Keto Lifestyle

At first on a Ketogenic Diet, we are so focused on cutting carbs and getting fat adapted that we often forget about the other macro that is essential to a healthy life, Protein!

Depending on your goals and your activity levels, you might want more or less protein in your Ketogenic Diet, but no matter how many grams of protein you are consuming it is important that you get it from the best possible sources. Healthy Protein is an essential part of the Ketogenic Lifestyle.

As always, I recommend trying to balance your macros with fresh whole foods first by adding more grass-fed beef and Wild Caught Salmon to your diet. But if you are still having a hard time getting enough protein, Perfect Keto’s new Whey Protein might be the way to go.

Whey Protein isn’t just for young dudes trying to bulk up. It actually helps build lean muscle mass. That lean muscle mass boost your metabolism. Studies have shown that supplementing a Keto diet with Whey Protein can help you maintain muscle as you loose fat. Read more about that science here!

Perfect Keto is launching a new Whey Protein and I get to be one of the first to tell you about it! It comes in three flavors Chocolate, Vanilla, and unflavored.

Whey Protein is the most popular type of protein powder out there. That being said, it is extremely important that you find the cleanest most Keto Healthy Whey Powder you can. Perfect Keto’s Chocolate Whey Powder has only these ingredients: Whey protein isolate (90%) from grass-fed dairy, MCT oil powder, cocoa powder, sea salt, stevia leaf extract, gum acacia.

This whey protein can be mixed into smoothies and shakes, mixed with Perfect Keto Nut Butter to make protein fat bombs, and baked into Keto Treats. Enjoy it any time of day for a filling and delicious meal!


NO-BAKE NUT BUTTER LOW-CARB PROTEIN BALLS from Perfect Keto

 
 

INGREDIENTS

INSTRUCTIONS

  1. Add nut butter and whey into a small bowl. Mix well until smooth.

  2. Fold in chocolate chips.

  3. Place in the freezer for 15-20 minutes until slightly firm.

  4. Divide and portion dough into small balls. Shape with hands and place on a baking sheet lined with parchment paper.

  5. Place into the fridge to set.

NUTRITION

  • Serving Size: 1 ball

  • Calories: 99

  • Fat: 8g

  • Carbohydrates: 1g

  • Protein: 4g


Don’t forget to use the code KETOINTHECITY for 20% off all Perfect Keto Products!

Catch Me on the Future Tech Podcast with Richard Jacobs

I had the amazing chance to join Richard Jacobs on the Future Tech Podcast! And our episode dropped this week!!!

We talked about my Keto Journey and some of the amazing benefits I have experienced after switching to a Ketogenic Lifestyle including improved sleep and reduced inflammation!

We also discussed how important it is to be patient with yourself. More than a change in diet, switching to Keto is a change in lifestyle. Stick with it! It may take a couple of months before you feel the full benefits of being in Ketosis: the boost in energy, decrease in inflammation, better sleep, and weight loss. Let your body heal and adapt first and then look for those dramatic changes.

We also discussed how listening to your body can help you be more successful in any Way of Eating.

The Future Tech Podcast is so cool. Richard Jacobs explores new technologies and the companies who create them. He gives insight into how these state of the art technologies will affect our health and day to day lives. He is also KETO!

My episode is called: Keto Care – Jen Fisch, Founder, Keto In The City – The Ketogenic Lifestyle for Wellness, Losing Weight, and Feeling Great!

You can listen on the Future Tech website or wherever you get your podcasts: Spotify, iTunes, and Google Podcast!

I had a blast talking to Richard and I hope you enjoy the interview!

xoxo,

Jen

The Benefits of Ginger

I am loving all things ginger right now!

Ginger has the amazing ability to warm you up from the inside out. It has amazing benefits for when you are feeling under the weather or just a little off.

Benefits of Ginger

  • Digestion. The phenolic compounds in ginger are known to help relieve gastrointestinal (GI) irritation, stimulate saliva and bile production, and suppress gastric contractions as food and fluids move through the GI tract. ...

  • Nausea. ...

  • Cold and flu relief. ...

  • Pain reduction. ...

  • Inflammation. ...

  • Cardiovascular health. ...

It doesn’t really matter how you eat ginger if you’re feeling sick. You can even get it in cookie form. Nui Cookies has a delicious Ginger Something Cookie that’s not quite a ginger snap or a ginger bread but has all of the warmth and spice of my favorite ginger recipes.

Want to change it up a bit? Try this Amazing Biscookie recipe from the folks over at Nui! It’s a biscotti, it’s a cookie, it’s a biscookie!
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Low Carb Ginger Something BisCookie Recipe 
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Ingredients for 14-16 pieces:
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4 Nui Ginger Something Cookies
½ cup unsweetened chocolate chips, melted
¼ cup sliced almonds
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Directions: 
1. Slice cookies in strips.
2. Dip half of the biscookie in melted chocolate and place on parchment/paper.
3. Sprinkle almonds and chill for 30 minutes before serving.

If you are feeling really ill, try this Ginger Tea Recipe. It will soothe your stomach, open up your sinuses and fire up your body to fight the illness!

GINGER TEA

  • 2 tablespoons ginger root (fresh, raw, about 2 inches of ginger root)

  • 1 1/2 to 2 cups water

  • Juice of 1/2 a lemon or lime

  • Optional: keto friendly sweetener

1. Slice the ginger, no need to peel it 

2. Boil the ginger in the water for at least 10 minutes, I usually do 15 minutes

3. Remove from the heat and add lemon or lime juice and sweetener if you prefer.

4. Enjoy! 

Screen Shot 2019-02-22 at 11.08.43 AM.png

I hope you and your family warm and healthy this week!

xoxo, 

Jen

All Things Keto Pancakes

When I say that I have made Keto Pancakes 1 million times, I’m only slightly exaggerating. My daughter loves this recipe and after heeding her request for these pancakes countless times, I think its safe to say we are now experts on Keto Pancakes. We even make this recipe on Christmas Morning and decorate them like reindeers.

It all started with one Recipe, Cream Cheese and Coconut Flour Pancakes. I started experimenting with Keto Pancakes back in the beginning of 2017 and I liked this recipe so much I included it in my first cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook.

This cream cheese and coconut flour recipe makes soft and fluffy pancakes that taste and feel almost exactly like the real thing. I top them with Vital Farms grass fed butter and sugar-free maple syrup. They have 18g of protein in each serving and only 8g of net carbs, meaning you can fit these pancakes nicely into your macros with out having to worry.

After solidifying this basic recipe, I started to play with different variations. I made a Pancake Cake that can be baked in the oven instead of on the griddle. I added cinnamon and vanilla extract, chocolate chips (KNOW Foods has some great low-carb ones), and different Sugar Free Syrups from Choc Zero. They have more flavors of sugar free syrups than you could even imagine, everything from Maple Pecan to Peppermint.

I even tried out Bulletproof Hot Chocolate in this Chocolate Pancake Recipe and I have to say, It was delicious!



photo:  @keto_alice
photo:  @keto_alice


For my second book, The Big Book of Keto, I settled on a Pumpkin Pancakes Recipe. To this day, It is still my favorite way to enjoy Keto Pancakes. There is something so warm and comforting about the taste of Pumpkin. I love adding Choc Zero’s Caramel Syrup to this recipe. (Is your mouth watering yet? I know mine is!)

Also included in The Big Book of Keto is this Blueberry-Lemon Cake.

This recipe is kind of a twist on my Pancake Cake recipe from my first book but with lemon zest and blueberries. I LOVE blueberries and If you are a big lemon lover you can add even more zest! You can even make mini cakes! Perfect for dessert, breakfast or brunch!

Photo: Helene DuJardin

Photo: Helene DuJardin

This Keto Pancake batter can also make waffles. One of the things I love about waffles, besides their perfect butter holding ability, is that you can keep left overs. Pancakes don’t reheat well, but waffles do. You can even freeze them and then reheat them in the toaster. If you are really in the mood to get crazy, try making a grilled cheese sandwich with left over keto waffles. I promise you won’t regret it.

Have you become a Keto Pancake expert too? How do you like to enjoy your Keto Pancakes? Let Me Know! Post a picture of your favorite way to eat Keto Pancakes on Instagram and Tag me @ketointhecity_ ! Use the hashtag #myketopancakes !

Don’t have time to make pancake mix? Try out Know Foods Mix! It’s great for pancakes and Muffins! And you can get 10% off with the code KETOINTHECITY!

As always get 10% Choc Zero Syrups with the code KETOTHECITY

Perfect Keto Nut Butter now has Squeeze Packs!

One of my daughters favorite snacks is Perfect Keto Nut Butter on celery or anything, really! This delicious blend of Macadamia, Cashew, and Coconut provides the rich taste and texture of your formerly favorite sugar-y nut butters, but this one has the Perfect Keto stamp of approval. 

Over the years, Perfect Keto has never let me down. They continue to make Keto Supplements that help keep your body healthy and in Ketosis. And every once in a while they come out with a Keto Snack. This Nut Butter is my favorite!


I’m so excited because now it comes in individual Squeeze Packs!  They come in packs of 10 and I cannot wait to get my hands on them. Nut Butter is hard to enjoy away from home because of the oil it contains. If you’ve ever cleaned out a backpack after peanut butter escaped its ziplock bag, you know what I mean.

But with the new individual Squeeze Packs, I can send Kaia to school or practice with her favorite fuel with out worrying about it getting everywhere! 


Perfect Keto Nut Butter is perfect to eat as a snack with celery or even right out of the jar with a spoon.

You can also drizzle it over your favorite Keto Treats for an added dose of protein and fat or blend it up in a smoothie for a creamy texture.

If you are feeling really fancy, you can incorporate Perfect Keto Nut Butter into Keto Bakes. The added fat will give Keto Breads and Pancakes a denser richer texture and flavor.

OOOO maybe I should try Nut Butter Keto Brownies! I’ll get back to you on that.