KETO RECIPES: 3 Ways To Fall in Love With Eggs


Eggs are a staple on a ketogenic diet, but they definitely don’t need to be boring! Eggs are great for breakfast, lunch or dinner. I like to make sure I buy the highest quality eggs I can find so that my yolks are nice and orange and full of nutrients.

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Cauliflower Nachos Topped With a Poached Egg

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INGREDIENTS

  • 1 cauliflower head, cut into florets

  • 2 tablespoons extra-virgin olive oil

  • 2 tablespoons Chili-Lime Seasoning

  • 1/2 cup Dairy-Free Avocado Crema

  • 1/4 cup Pico de Gallo

  • 2 jalapeño peppers, sliced

  • 2 poached eggs




DIRECTIONS

  1. Preheat the oven to 400°F. Line a baking sheet with parchment paper or a silicone baking mat.

  2. On the prepared baking sheet, arrange the cauliflower in a single layer and drizzle with the olive oil. Season with the chili-lime seasoning.

  3. Roast the cauliflower for 25 minutes, stirring halfway through.

  4. While the cauliflower is roasting, make your poached eggs. I always use the instructions from the Food Network.

  5. Transfer the cauliflower to a serving dish or large plate.

  6. Spoon or pipe the avocado crema over the top of the cauliflower, and top with the pico de gallo and jalapeños.

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Dairy-Free Avocado Crema

  • 1/2 avocado, pitted and peeled

  • 2 tablespoons unsweetened full-fat coconut milk

  • 1 tablespoon extra-virgin olive oil

  • or avocado oil, plus more if needed

  • 1 tablespoon freshly squeezed lime juice

  • Salt

In a food processor, combine the avocado, coconut milk, olive oil, and lime juice. Season with salt and blend until smooth. If the consistency is thicker than you want, add a touch more olive oil or avocado oil.

Variation: You can add cayenne pepper or a dash of hot sauce if you want to add some spice.


Pico De Gallo

  • 1 small onion, finely diced

  • 2 Roma tomatoes, finely diced

  • 1/2 jalapeño pepper, finely diced

  • (seeds optional)

  • 1/2 cup chopped cilantro

  • 1 tablespoon freshly squeezed

  • lime juice

  • Salt

In a small bowl, toss the onion, tomatoes, jalapeño, cilantro, lime juice, and salt. Serve.

Variation: You can add minced garlic to the recipe too if you wish. Adjust the heat level to taste.

 

Parmesan Cloud Eggs

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INGREDIENTS

  • 4 large eggs, separated. Set the Yolks aside

  • Salt

  • 2 crispy bacon slices, crumbled

  • 1 scallion, finely chopped

  • 3 tablespoons Parmesan cheese, grated

  • Black pepper

DIRECTIONS

  1. Preheat the oven to 450°F.

  2. Line a baking sheet with parchment paper or a silicone mat.

  3. Using a mixer, beat together the egg whites and salt until they are stiff.

  4. Fold in the scallions, Parmesan cheese, crumbled bacon. Careful not to knock the air out of the whites.

  5. Scoop the egg white mixture on to the baking sheet. Creating four mounds. Create a nest in the middle of each mound for the egg yolk.

  6. Bake the mounds for about 3 minutes, until they’re slightly golden.

  7. Using a spoon Gently add a yolk to the middle of each nest, opening up the nest a bit more if needed.

  8. Bake for 3 to 5 minutes. You want the yolk to stay runny.

  9. Remove the eggs and season with salt and pepper.

 

BLT, Bacon-Jalapeño, Bacon Avocado, and Classic Deviled Eggs

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INGREDIENTS

  • 12 large eggs

  • 1⁄2 cup mayonnaise

  • 1⁄4 cup sour cream

  • 1 tablespoon

  • ground mustard

  • Pink salt

  • Freshly ground black pepper

  • 1 teaspoon paprika

  • Any other topping that you might like! Scroll down for variations!

VARIATIONS

Classic Deviled eggs are great, but I like to add a little crunch and spice to this recipe. You can add any Keto Toppings you want. Here are some of my suggestions:

BLT Deviled Eggs: These are my favorite. I have been making them for years. Top the egg mixture with crumbled bacon, chopped tomato, and chopped basil, which acts as the “L.” Everyone loves them, keto or not!

Bacon-Jalapeño Deviled Eggs: Top the basic egg mixture with crumbled bacon and diced jalapeños. Remove the jalapeño seeds to decrease the heat level.

Bacon-Avocado Deviled Eggs: Add 1⁄2 avocado and 1 tablespoon of freshly squeezed lime juice to the egg mixture. Then crumble 2 slices of crisply cooked bacon on top. I also like to switch out the paprika for Tajín, a delicious Mexican seasoning salt made with chiles and lime.

DIRECTIONS

  1. Place the eggs in a large saucepan and cover with 3 to 4 inches of water. Bring the water to a boil. Once you get a boil turn off the heat, cover the pot, and let sit for 15 minutes.

  2. Drain the eggs and fill the pan with ice-cold water (you can add ice cubes, too). Peel the eggs under cold running water. Put them on a paper towel−lined plate.

  3. Halve the eggs lengthwise. With a small spoon, carefully remove the yolks, transfer the yolks to a small bowl, and mash them.

  4. Mix in the mayonnaise, sour cream, and mustard, and season with pink salt and pepper. Stir until smooth.

  5. Spoon the yolk mixture back into the middle in the egg whites, or pipe it in with a cake-decorating bag if you want it to look pretty. Sprinkle with the paprika and serve.

Of course you can always stick to the classics too…

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Keto Supplement MUST HAVES!

Switching to Keto is a huge life change! It requires determination and patience but it is so worth it! My goal every week is to give you the tools to make Keto Successful for you!

Some of the most useful tools in my Keto Toolbox are KETO SUPPLEMENTS! I've put together a list of my four favorite Keto Supplement that I can't live without. My four favorite Keto Supplements are all from Brands that I absolutely trust. They are made with Pure ingredients and designed with a Ketogenic Lifestyle in mind. 

Whether you are just starting Keto and looking for exogenous Ketones to help you sustain Ketosis or you are a Keto Vet looking to get more nutrients, this list is perfect for you! I love a good smoothie! These Supplements all incorporate really well into Shakes and Smoothies, but you can also add them to your morning cup of coffee or bake them into Keto Treats! 

However, you choose to use them; I hope these supplements help you feel your best on your Keto Journey. 

xx,

Jen

Keto Base

Perfect Keto sells the best Exogenous Ketones around! The supplement is called Keto Base. It comes in 5 different flavors: Vanilla, Chocolate, Salted Caramel, Peach, Coffee. This powder incorporates well into Water, Coffee, Smoothies and Baked goods and tastes great.

Perfect Keto’s Keto Base contains BHB. “Beta-hydroxybutyrate (BHB) is a naturally occurring molecule called a ketone body. It is one of the main molecules that provides your body with energy in the absence of glucose.”-Perfectketo.com

It gives your body Ketones to help you get into Ketosis and give you a long lasting boost of Energy. I like to add Keto Base into my coffee in the morning to give me an energy boost and curb my hunger while Intermittent fasting. It gives you great energy before a workout or if you find yourself in an afternoon slump.

Perfect Keto just redid the formula for their Keto Base to eliminate some bitterness in the old recipe. It now tastes better than ever! If you tried Keto Base before and didn’t like it, I would encourage you to give it another shot.

MCT OIL Powder

“MCT's are a unique type of fatty acid found in coconut oil that are a much faster source of energy than most longer chain fatty acids. MCTs support mental clarity and sharpness.”

Lots of companies sell MCT Oil, but this is the only MCT Oil Powder I’ve ever found. Perfect Keto takes their premium C8 MCT Oil and puts it in powder form for more versatility. Instead of just whipping it up in your coffee, you can now bake with MCT and make creamy and delicious shakes.

The MCT Oil Powder also comes in a bunch of Flavors including regular unflavored, Vanilla, Chocolate, and Matcha. Matcha is one of my favorite flavors- it combines all of the goodness of MCT with the antioxidants and caffeine of Matcha.

MCT’s give your brain a quick boost in energy, help you think clearly and stay focused. They also keep you full longer.



Prime Protein

I have never found a protein powder with so few ingredients! Equip’s Chocolate Prime Protein has Just Grass Fed Beef Protein, Cocoa Powder, and Stevia! Are you kidding me?!!!

The Craziest Part? It tastes delicious! It is chocolatey and creamy and rich!

The grass fed beef protein has naturally occurring collagen and gelatin that keeps your body happy and your belly full!

It is so simple just 24g of Protein and nothing else! For me, this protein powder is a no brainer. If you are looking for a plant based protein powder, check out Prine Plants also made by Equip!

Micro-Greens

One of the things that we have to be mindful of when starting Keto is getting enough vitamins and minerals from Fruits Veggies!

Most Fruit has a ton of sugar! And Although I try to eat Veggies at every meal, I could still use some help. Equip Food’s Micro Greens is a powdered supplement made from 100 percent Whole Foods.

Micro Greens is a green supplement that gives you 14 servings of 22 different Fruits and Veggies in every serving.

Micro greens has no fillers or chemicals- so it has a slightly bitter taste. But it blends up really nicely into smoothies!

When you are feeling under the weather or inflamed you can double your serving for extra nutrients.

Transitioning to a Ketogenic Lifestyle is not always easy. It’s important to fill your Keto Toolbox with things that make living a Keto Lifestyle easier!

KETO RECIPES: 3 Ways To Fall in Love With Salmon


I am a HUGE lover of salmon. Salmon is so good for you, most notably the Omega-3s fatty acids, potassium, and B12. All of the above are linked to improving brain function, cognition, and neurological health. The polyunsaturated fatty acids found in salmon can help improve serum cholesterol, a key indicator of cardiovascular disease risk. So for all of these reasons I eat it as much as possible! Cooked, raw, smoked, I eat it all.

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Poached Salmon With Cauliflower “Risotto” and Swiss Chard

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INGREDIENTS

  • 2 - 5 oz slices of wild salmon

  • 9 oz cauliflower

  • 5 oz of swiss chard

  • 2 oz extra virgin olive oil

  • 2 oz butter unsalted

  • 2 oz coconut oil

  • 1 fl oz lime juice

  • 5 leaves of mint

  • 5 sprigs of dill

  • Sea salt

  • 0.5 oz black peppercorns

  • 1 liter of vegetable stock

DIRECTIONS

  1. First put a pot with the stock , the olive oil, the mint and the peppercorns on medium high heat. Bring to simmer

  2. Pulse the cauliflower florets in a food processor until they are the size of grains of rice

  3. Trim off Any browned ends from the chard, cut each chard leaf in half, cut out the stem.

  4. In a pan over medium heat melt the coconut oil and add the cauliflower rice. Roast it for 5 minutes. Add the chopped mint, lime juice, salt and pepper. Reserve

  5. Clean the pan with a dry cloth or paper towel, being careful if hot. Melt the butter in it and when light brown, add the swiss chard leaves. The brown butter will give a nice nutty flavor to the greens. Season. Keep the chard leaves in the pan.

  6. Poach the salmon in the simmering broth for 5 minutes or less.

  7. Place the risotto on 2 plates, the swiss chard on the side, and the slice on salmon on top.

  8. Sprinkle with sea salt and decorate with dill sprigs.

 

Seaweed Square Pile Ups

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INGREDIENTS:

  • 6 seaweed snack squares

  • 4 ounces smoked salmon

  • 1/2 avocado, pitted

  • 1 teaspoon soy sauce or coconut aminos

  • 1 tablespoon Everything Bagel Seasoning

DIRECTIONS:

  1. On a clean surface, lay out the seaweed snack squares in a single layer. Divide the salmon evenly between the seaweed squares.

  2. Using a fork, Mash the avocado and soy sauce/coconut aminos in a small bowl.

  3. Place a scoop of the avocado mash on each square.

  4. Sprinkle the everything bagel seasoning on top.

  5. Fold it up like a taco and enjoy.

You can add anything you like to the top of these squares. Get Creative. I like to think of this as sushi and top it with things like cucumbers and crab. You can also put these ingredients on a keto-friendly Fathead Bagel and it is delicious! Click here for bagel recipe.

 

Curry Salmon Burger

INGREDIENTS: 

This makes 2-3 burgers depending on size you want

  • 12 oz of ground salmon

  • 1.5 tsp minced ginger

  • 1 tbsp of ghee

  • 2 tsp of curry powder

  • 1/4 cup of ground pork rinds to act as "breadcrumbs"

 

DIRECTIONS

  1. Mix curry powder, pork rind "breadcrumbs", mayo, minced ginger, pink salt, pepper, and ground salmon together with your hands in a bowl. Don't over mix it, just mix until combined.

    • Tip: you want to pat the ground salmon (or any fish/meat for that matter) with a paper towel to get the excess water out of it before adding it to the bowl.

  2. Make 2-3 patties out of the mixture. Then set burgers in fridge for 10 minutes, this helps them from falling apart when cooking.

  3. Heat up olive oil on skillet over medium heat, add burgers to hot pan and cook on each side for 4-5 minutes. On the second side I put a lid over the burgers for the last minute just to make sure they cook through.

  4. I like to either top my salmon burgers with mashed avocado or this super simple sour cream / cucumber sauce.

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Sour Cream / Cucumber Sauce

  1. Grate 1/2 a cucumber with a cheese grater into a bowl lined with a paper towel

    • The paper towel is important! Keep reading:)

  2. Once all of the cucumber is grated, wrap in paper towel and squeeze all of the excess water into the bowl.

  3. Add cucumber to sour cream, and a tiny bit of salt. Mix together.

For final touches I toasted the Keto bread in the skillet, and the assembled my plate!

  • Divide cauliflower onto 2 plates

  • Place burger on toasted Keto bread

  • Top burger with sour cream/cucumber sauce

  • I also added some thinly sliced scallions on top, this is optional

I also get salmon all the time when I go to restaurants. Salmon poke, salmon sashimi, riceless salmon sushi rolls and salmon cobb salads are my go-to dishes!


 

New Coconut Curry Lime Bone Broth from Kettle and Fire

I love the benefits of bone broth, but i have to be honest sometimes I get a little bored with the same chicken soup flavor.

Kettle and Fire recently launch a Bone Broth Flavor that is out of this world: Coconut Curry Lime Bone Broth. Made with coconut milk, this amazing Curry flavored broth is delicious and an absolute pleasure to sip.

Also it’s KETO FRIENDLY!!!

Coconut Curry & Lime bone broth is Made with real organic coconut milk and organic coconut aminos. It has only 1 net carb per serving, and 15g of good fats so you don't have to worry about carb counting. Because of the healthy fats and the 12g of protein in each serving, This Broth is basically a meal in itself. It has lots of delicious and healthy collagen that will keep you full longer.

This broth can be enjoyed by itself. Just warm it up and Sip!

or

You can make amazing Keto Meals using this Coconut Curry and Lime Broth! I can’t wait to add it to my slow-cooker with some chicken and serve it over some Cauli-rice!

Because the Coconut Curry and Lime Broth is brand new, Kettle and Fire is offering an awesome deal. The more cartons you buy the more you save. You could save up to 25% off your order!

Click the picture below to get all of the info on Kettle and Fire’s amazing bone broth selection! And order your cartons today!!!

Keto Snacks: Chocolate Covered Almonds, Macadamia Nuts, and Trail Mix

Some days, I’m away from home all day long. Long work days, LA Traffic, and Volleyball Tournaments have Kaia and I constantly on the go.

I’ve been looking for Keto Snacks to take with me on the go. There are a lot of Bars and protein shakes out there, but my favorite snacks are crunchy, fatty, and chocolatey. Before going Keto, I loved keeping a bag of trail mix in my car (Car Snacks) . As you may know, I also love chocolate covered Almonds!

This week, Perfect Keto came out with a new line of Keto Snacks: Chocolate Covered Almonds, Chocolate Covered Macadamia Nuts, and Keto Trail Mix!

Keto Chocolate Macadamia Nuts: With 2g net carbs and 17g fat of fat per serving, macadamia nuts are nature’s ultimate fat bomb. Add in just the right touch of sweetened chocolate, and you have the perfect keto snack to keep you satisfied and energized. 


Keto Chocolate Almonds: Don’t love Macadamia Nuts? The Chocolate covered almonds are an amazing option. Loaded with antioxidants, this treat will fit also fit your daily keto macros perfectly with 14g of fat and only 3g of net carbs per serving.


Keto Trail Mix: Want a little bit of everything? Grab this Keto Trail mix with pumpkin seeds covered in MCT-infused chocolate, almonds, macadamias, and coconut flakes. The best part? No Raisins!!!

 

Perfect Keto’s New Keto Snacks use these trusted ingredients:

Keto Chocolate: Perfect Keto’s signature chocolate formulation made with organic cacao nibs infused with MCT oil for added fat and naturally sweetened with yacon syrup and monk fruit.

MCT Oil: A fast-acting fat source that boosts energy levels and brain function. Made from 100% pure coconut oil.

Keto Nuts: High-fat, low-carb, dry-roasted macadamia nuts, almonds, and pumpkin seeds. No oils are used in the roasting process.

Yacon: When combined with monk fruit, this syrup extracted from the root of the yacon plant creates the perfect balance of sweetness, but won't cause a big spike in your blood sugar or kick you out of ketosis.

Hurry up and order your Keto Snacks today before they sell out. Eat these Keto Snacks in your office, at the movies, or at Sporting Events. They will quench your cravings and make you feel so good!

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

Favorite Keto Cooking Tools!

In anticipation of my new recipe book, Keto In An Instant, I want to share with you a list of my Favorite Cooking Tools. This list includes gadgets, baking dishes, and Instant Pot accessories that I cannot do without. Every time I make a keto meal at home, I’m using one of these tools.

As much as I love it, I don’t have a lot of extra time in my life to dedicate to cooking. I do everything I can to help cut down on cook time. This list is full dedicated to making your life easier and keeping your cooking time down. Having the correct tools at your disposal will make you more excited to try new recipes and will ensure that the recipe comes out just as expected. Of course, you can still make delicious Keto Meals at home without these fancy tools, but the next time you are making a birthday list or want to buy yourself a present consider investing in an Instant Pot, or a nice baking dish. I promise you won’t regret it.

xx,

Jen

P.S To make life easier, I’ve added everything on this list to my Amazon Store. Just Click here to start shopping!


FAVORITE KETO COOKING TOOLS

Food processor: I use my food processor all the time to make prep work easier. But as long as you have either a food processor, a high-powered blender, or a bullet blender you’ll be fine! I also have a Blendtec Blender that was gifted to me and it is amazing for smoothies! 

Immersion blender: This works great for soups; but again, it isn’t essential if you have another type of blender.

 Mini waffle iron: chaffles anybody?! (Never heard of a Chaffle? It’s a cheesy low carb waffle and it’s amazing! Recipe Coming soon!)

Slow Cooker: I have what is probably the cheapest and most simplistic slow cooker around and it works awesome. Of course, you could also totally get one with a timer and all that good stuff ;) 

13 × 9-inch baking dish: When I’m not using my pressure cooker, I’m probably using my Le Creuset baking dish. I love it and it was totally worth the investment.   

 13-inch nonstick deep sauté pan: I don’t use cast-iron pans because they are too heavy for my arthritic hands, so I stick to a great deep, nonstick sauté pan.

3-cup Bundt pan: This may not entirely be a staple, but it is very useful if you want to make beautiful Keto Cakes for special occasions.

And Now for All Things Instant Pot!!!

Instant Pot: I love, love, love my electric pressure cooker! As a busy mom there is no better cooking tool! You can get the basic Instant Pot or get super fancy and get the latest model that makes Yogurt and connects to wifi.

Keto In An Instant: my newest cookbook! I'm so excited for it to come out. I know you guys have been asking me for a cookbook with photos for every recipe and here it is! 80 easy IP recipes with a full color photograph for each!

Instant Pot Accessories

Silicone egg bite molds: I love using these for individually sized egg bites that make breakfast so easy. I also use these to make Keto Pancake Bites in my Instant Pot. They come out beautifully fluffy!

Ramekins: I like to use 4-ounce and 6-ounce ramekins depending on the recipe—they are great for making single-serving desserts, egg dishes, and more.You can use these inside your Instant Pot or alone.

 7-inch round baking dish: The perfect size for my pressure cooker, I use this pan to make my Cinnamon-Pecan Coffee Cake (coming soon in Keto In An Instant) and many other recipes.

Steamer basket: It seems strange to me that pressure cookers don’t come with a steamer basket, but they don’t so you will definitely want to pick one up.

50% Off All Nui Cookies!!!

Nui is making a huge announcement in September and is teasing that announcement with an incredible sale on all of their cookies.

Right now, all Nui cookies are 40% off and with the discount code KETOINTHECITY you can get an extra 10% off of your entire order!!

The sale includes their entire inventory of Delicious Keto Cookies. You can get Variety Packs, 4 packs, and 8 packs of your favorite flavors!

Nui Cookies are my favorite prepackaged Keto Cookie. They are made with Almond and Coconut Flour. They are perfectly chewy and just the right amount of sweet. They are great alone or covered in sugar-free chocolate. They make incredible Keto Ice Cream Sandwiches. I heat up the Chocolate Chip Cookie flavor in the microwave for 10 seconds for a gooey treat!

Hurry! Nui is already selling out! Do not miss your chance to stock up on your favorite Keto Treat!

The 40 % discount is already listed on the website. Just add the code KETOINTHECITY at check out to get your extra 10% off! This is the biggest sale Nui has ever had! Don’t miss out!!!

KETO FRIENDLY STARBUCKS DRINKS


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If you follow me on Instagram then you’ve probably noticed quite a few coffee shots making their way onto my feed! I’m a regular at the Starbucks locations near my house and I tend to rotate through the same few drinks, so I figured I would share the details of what I personally like to order. You can of course order whatever size you want, but I’m a Venti kind of girl ;)

HEAVY CREAM VS HALF AND HALF

One thing I love about Starbucks is that they have heavy cream. Some other coffee places only have half and half, which is fine but has a bit more carbs that pure heavy cream. Starbucks uses their heavy cream to make their whipped cream, so they always have it. When they make their whipped cream they add sugar (in the form of syrup), but the just straight heavy cream does not have it add, they just pour it straight from the carton.

I have tested my ketones after drinking drinks made with sugar free syrup and it does not kick me out of ketosis. Understandably not everyone likes consuming a questionable sweetener like sucralose, which is fine. You can always keep your own sweetener in your car and add it yourself, I used to keep stevia drops in my car.

JUST SAY NO TO LATTES

One drink you definitely do not want to order is a latte. Lattes are almost all milk, or in the case of keto-friendly options, cream. So if you ordered a latte with heavy cream you would be consuming a ton of calories, it would also likely destroy your stomach. So stick to the drinks below instead which have a “splash of heavy cream”, which is typically and ounce or two. Heavy cream is about 1 carb per ounce. Half and half is about 1.5 carbs per ounce. If you order a drink “breve” they will give you half and half. So specify heavy cream at Starbucks if that is what you want.

SKIP THE COCONUT MILK & ALMOND MILK

If you’re making coffee at home, then by all means enjoy the unsweetened versions of coconut milk, almond milk or any other milk option. But at Starbucks, skip them because they have sugar added into them. So bring your own if you’re looking for a non-dairy option for your ketogenic lifestyle.

NO CLASSIC

One thing you want to say at Starbucks when you order is “no classic”, which is their sugary sweetener they add to drinks. I usually feel like when you order a drink with sugar-free syrup that the “no classic” is implied, but after asking quite a few Starbucks employees, it is best to just reiterate it when you order to make sure.


HERE ARE MY FAVORITE KETO STARBUCKS DRINKS!

VENTI ICED COFFEE (OR COLD BREW) WITH 1/2 SUGAR FREE VANILLA AND 1/2 SUGAR FREE CINNAMON DOLCE AND A SPLASH OF HEAVY CREAM

This is my favorite summertime drink! A venti typically has 7 pumps of syrup, so you can go all sugar free vanilla, all sugar free cinnamon dolce or you can mix them! I usually go all sf vanilla or a mix. I just ask for a splash of heavy cream. If you want to completely control how much they put in, then ask for the heavy cream on the side and pour it in yourself.

My favorite part is watching the cream make its way down the drink and through the ice, coffee art at its finest:)

HOW I ORDER IT: Can I have a Venti Cold Brew (or iced coffee), no classic, with half sugar free vanilla and half sugar free cinnamon dolce and a splash of heavy cream?

CARB COUNT: Coffee and sugar free sweetener has zero carbs, heavy cream has about 1 carb per ounce. Check website for more details.

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VENTI MISTO WITH HEAVY CREAM AND SUGAR FREE VANILLA

So I used to order a Venti Pike with steamed heavy cream and sugar free vanilla. For months I ordered this and then finally a Starbucks employee said, “that’s called a Misto except you want it with heavy cream instead of milk”. A misto means the milk (or heavy cream in this case) is steamed instead of just poured in cold. The frothier the better! You can get it with any roast of coffee you want, sometimes they ask, sometimes they assume Pike, which is what I get.

HOW I ORDER IT: Can I have a Venti Misto, no classic, with heavy cream and sugar free vanilla?

CARB COUNT: Coffee and sugar free sweetener has zero carbs, heavy cream has about 1 carb per ounce. Check website for more details.

 

VENTI COLD BREW BLENDED WITH A SPLASH OF HEAVY CREAM AND SUGAR FREE VANILLA, ADD WHIP

This is a fun drink when you’re in the mood for something frap-like, but without the crazy carb count. It’s not exactly the same texture as a frap because they add a sugary base into fraps that help smooth them out, so this version is much icier, but I still like it! What would be even better is if you had a wide boba-like straw to drink this with. I have some of those at home for smoothies, so next time I am going to bring one!

I do add whip on this drink, since it’s a treat. The whip does have sugar in it because they use regular vanilla syrup to sweeten their whip, but one serving is only 2g of carbs. You can skip it if you want.

HOW I ORDER IT: Can I have a Venti cold brew blended, no classic, no base, with heavy cream and sugar free vanilla?

CARB COUNT: Coffee and sugar free sweetener has zero carbs, heavy cream has about 1 carb per ounce, Starbucks whipped cream has 2 carbs per serving. Check website for more details.

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VENTI AMERICANO WITH 3 PUMPS OF SUGAR FREE VANILLA AND A SPLASH OF HEAVY CREAM

This used to be my favorite drink, an Americano is espresso and water. So it is a stronger flavor and has more caffeine than regular coffee. It also has some inherent sweetness to the espresso so when I used to drink this I would order less sugar free syrup than I do in coffee (a typical venti has 7 pumps).

Eventually I stopped drinking this because the espresso was just too much for me. Too much caffeine and too much on my stomach, so I switched to the Misto. But this drink is delicious and great hot or iced.

HOW I ORDER IT: Can I have a Venti Americano (or iced Americano), no classic, with 3 pumps of sugar free vanilla and a splash of heavy cream?

CARB COUNT: Starbucks Espresso has 2g of carbs, sugar free sweetener has zero carbs, heavy cream has about 1 carb per ounce. Check website for more details.

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HOT TEA

Sometimes I go super basic and just order tea, whether hot or cold. In the mornings I like my drinks with the added fat of heavy cream added in because I don’t eat breakfast and that fat helps me keep going until lunch without food. But in the afternoon I typically go for tea. In the summer I go iced and in the cooler months, hot tea.

  • Green Tea: 0 carbs, 0 calories, 0 fat, does have caffeine

    • You do not want to order the Matcha at Starbucks, it has sugar in the mix.

  • Peach Tranquility Tea: 0 carbs, 0 calories, 0 fat, does not have caffeine so I like to get this later in the day

Both of these are good iced or hot and you can add sweetener if you want, I typically do not. They also have other teas, these are just the 2 that I like the best.

CARB COUNT: Hot or iced tea unsweetened has 0 carbs

 

THE WHITE DRINK & THE PINK DRINK

The White Drink and The Pink Drink are fun options, especially if you don’t like coffee or just want a different option. My daughter likes these and they look pretty too:) You might see some different variations online for these drinks. Some of those variations call for coconut milk, the coconut milk at Starbucks has sugar added into it, so stick to heavy cream.

  • HOW TO ORDER THE WHITE DRINK: Can I have an unsweetened iced Peach Citrus Tea, no classic, splash of heavy cream, sugar free vanilla syrup, no water, light ice

  • HOW TO ORDER THE PINK DRINK: Can I have an unsweetened iced Passion Tea, no classic, no lemonade (just to be safe), splash of heavy cream, sugar free vanilla syrup, light ice

CARB COUNT: Unsweetened tea has 0 carbs, sugar free sweetener has zero carbs, heavy cream has about 1 carb per ounce. Check website for more details.

 

So those are some great options for Starbucks lovers! When I’m traveling one of my favorite coffee spots to stop at is Dutch Bros, they don’t have them in Los Angeles so it’s always fun to come across one! Dutch Bros has tons of sugar free flavors compared to Starbucks which only has 2 options.

Dutch Bros sugar free flavors include: White Chocolate, Chocolate, Caramel, Vanilla, Chocolate Macadamia Nut, Hazelnut, Irish Cream, Peppermint, Coconut, Raspberry, and Strawberry

SO MANY! Chocolate macadamia is my fav when I go. I usually mix it with sugar free caramel. They also have Keto Cold Brew as a menu item at Dutch Bros, which is simply Cold Brew and Heavy Cream. So I usually get that and just add the syrup combo I want. They also have a Keto Americano for those days you want something hot.

I hope this helps you the next time you go to Starbucks or any other coffee shop! I rarely go a day without enjoying one of these drinks, it is definitely the best part of my long drives through LA traffic!


Choc Zero has gone NUTS with the biggest sale of the year!

When I first switched to Keto, I really missed having a sugary treat at the end of the day. 8pm would roll around and I would start craving chocolate. I quickly realized that I needed to find a Keto sweet that wouldn’t mess up my hard work, but would still feel like a treat at the end of the day. That’s when I found Choc Zero!!

Now at the end of a long day, I put on my favorite show and enjoy some of their amazing Keto Chocolate, guilt free!

Every month, I make a big order from Choc Zero. I love their Keto Bark (especially Dark Chocolate with Hazlenut). I even ordered a bunch to my parents house over the holidays, so I would have a Keto friendly dessert while they enjoyed their holiday favorites.

This week, Choc Zero is having an amazing sale on their Keto Barks!

This week, Choc Zero is having an absolutely nutty sale!! For one week only, Choc Zero is giving a huge discount on all of their Keto Barks ending in -nuts: Peanuts, Hazelnuts, and Coconuts!

They are offering 6 bag bundles of milk and dark coconut, hazelnut, and peanut for the wild discount of $33.99 (usually $41.94).

In addition to this amazing bundle deal, you can use the code KETOINTHECITY for an additional 10% off of your entire order!

p.s. Choc Zero also sell incredible sugar free syrups! This summer they have a limited edition Peach Syrup! Peaches are delicious but definitely not Keto. This syrup has an incredible peach flavor without the sugar and carbs. Grab some today and make a Peaches and Cream Keto Smoothie, or Drench some Keto Pancakes with incredible Peach Syrup. It is truly the summers best flavor!

Get 10% off of your entire Choc Zero order on top of sales prices with the code KETOINTHECITY at Check Out!

KETO IN THE CITY FINDS: SUGAR FREE SHACK


It’s so exciting that there are starting to be more and more low carb, keto and sugar-free options in the real world! One day I was driving and saw the sign for Sugar Free Shack, which obviously caught my attention. I finally got a chance to stop in and I’m so glad I did. It’s a bakery that has a combination of low carb goodies and sugar free goodies.

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The sugar free desserts aren’t as low carb as the others. They have a great macro call out list right on the counter so you can see exactly what ingredients they use and the net carb count for each. I ordered a variety of things from the low carb menu to try:

  • Churro Donut, 3 net carbs

  • Chocolate Donut, 4 net carbs

  • Vanilla Cupcake, 2-3 net carbs

  • Red Velvet Cupcake, 2-3 net carbs

  • Slice of Vanilla Cake, 5 net carbs

Then over the next few days I enjoyed all of these treats! My favorites were the slice of cake and the churro donut! They were so so good! It’s such a great experience to be able to walk into a bakery and know exactly what is in the food and feel confident in the ingredients and being able to order sweet treats that work for a ketogenic lifestyle. I feel super lucky that the Sugar Free Shack is only a few miles from my house, so I will definitely be stopping in on a regular basis.

My daughter who is not as strict about what she eats, tried the oatmeal cookie and was obsessed with them. She also tried the sugar free cupcake instead of the low carb and she loved it and has been asking for more ever since ;)

The Sugar Free Shack is in Torrance, CA on Hawthorne Blvd, you can check out the Yelp reviews here. If you’re in the LA area you definitely need to check it out! I know I will be back many, many times.