I’m so excited to announce that I have written my 4th cookbook!

Keto In An Instant features more than 80 recipes for quick and delicious keto meals using your pressure cooker.

If you don’t have an Instant Pot yet, believe me, you want to get one! Here is a link to the one that I use!

I’m all about recipes that are super simple. Nothing complicated, no weird ingredients, nothing time consuming. As a working, single mom I have zero time and the pressure cooker is literally the best time saver ever.

One of the things I am most excited about in this book is that EVERY, SINGLE recipe has a gorgeous full color photo with it! If you are a visual person like me I know you like to see what the finished product is supposed to look like and I am so, so excited to offer that in this book! See a sneak peek of the photos below!

Keto In An Instant is available NOW for pre-order! So click on the links below for your preferred seller and grab one today! It is a huge help to authors if you pre-order, versus waiting until it comes out, so if you are able to, I would greatly appreciate it! The keto community is always so incredibly supportive!

Photos by Leslie Grow

I’m also excited that I get to show a little more of my life with my daughter in the book too! I love when I can get her in the kitchen with me! I really hope you all LOVE this book! I put my heart, soul, and stomach into it! Lots and lots of taste testing has been happening in my house the last few months!

Click a link below to reserve your copy now!


There are so many ways to get the book! Here are a few retailers:

  • Click HERE for Amazon

  • Click HERE for Apple Books

  • Click HERE for Barnes & Noble

  • Click HERE for Indiebound

  • Click HERE for Books A Million

  • Click HERE for Google Play

  • Click HERE for Hudson Booksellers

  • Click HERE for 800 CEO Read


Yay! I’m a Founder! And a Speaker!

Yay! I’m a Founder! And a Speaker!

If you would have told me 3 years ago that I would have been a Keynote Speaker at the Metabolic Health Summit I would have told you you’re crazy! But this keto journey continues to be full of surprises and I was honored to be asked to speak at this year’s event in Long Beach, CA.

I was especially excited because the theme of this year’s conference was Where Keto Science Meets Society. I got to join the brightest minds in the keto science world like legends Dominic D’Agostino and Jeff Volek. Everyone at the event was so excited to connect with other people passionate about the ketogenic diet. I was super excited to meet some of my Instagram friends, some of which I had never met in real life!

It’s showtime, a quick pic before heading to MHS!

It’s showtime, a quick pic before heading to MHS!

My speech was on Saturday and was titled Healing Through Keto: My Autoimmune Journey and it went into detail about my 22 year journey with Psoriatic Arthritis and Psoriasis. I had never spoken in front of 700 people before and it was nerve-racking, but once I got up there it felt great to release my journey and share it with everyone.

I also did a cooking demo where I made my Green Chile Meatballs. It was so fun to share a super easy with everyone and at the end the hotel staff brought out trays of meatballs for everyone to try! It was an amazing experience and I am so grateful to have been included. Once they release video of the speakers I will be sure to share it on here!

Healing Through Keto: My Autoimmune Journey

Healing Through Keto: My Autoimmune Journey


Tasha (@ketoislife), Me, and Suzanne (@ketokarma)

Tasha (@ketoislife), Me, and Suzanne (@ketokarma)

Me, Dr. Angela Poff, Dr. Dominic D’Agostino, and Suzanne

Me, Dr. Angela Poff, Dr. Dominic D’Agostino, and Suzanne

Tasha (@ketoislife), Ryan (@ryanplowery), Suzanne (@ketokarma), me, Kristen (@lowcarbkristen)

Tasha (@ketoislife), Ryan (@ryanplowery), Suzanne (@ketokarma), me, Kristen (@lowcarbkristen)




KETO RECIPE: Cream Cheese & Coconut Flour Pancakes & Waffles

Who doesn't love pancakes and waffles?! I know I do and one of the first keto friendly recipes I experimented with was this one. It's a mixture of eggs, cream cheese, coconut flour and baking powder that makes fluffy, golden pancakes possible on keto.  


I used my Cuisinart Pancake Plate today so they were all uniform in size to make cute little pancake stacks. As soon as they come off the griddle I butter them up with Vital Farms Grass-fed and Pasture Raised Butter, my favorite! 


This is two servings and makes 6 pancakes. Just double it, triple it etc... for more people! 

  • 4 pasture raised eggs (I use Vital Farms)

  • 4 oz of softened cream cheese

  • 1 teaspoon of liquid Stevia 

  • 1 tsp of Vanilla extract 

  • 1 1/2 tsp of baking powder

  • 4 tbsp of coconut flour (I used Bob's Red Mill

  • 4 tbsp of butter, divided

  • Sprinkle of cinnamon (I love cinnamon so I am generous) 


  • Put all ingredients in a food processor and mix thoroughly! You could probably also use a bullet or blender. 

  • Heat skillet/griddle to medium high and melt butter on pan 

  • Pour in batter, I made my pancakes about 4" wide

  • They will get puffy when it is time to flip, they won't really get the air bubbles like a typical pancake but they will set. Second side will cook faster. 

  • For waffles, heat your waffle iron, grease it (I use coconut oil spray) and pour in batter


Top your pancakes with syrup from ChocZero and you have an incredible, keto friendly meal. 

photo by @keto_alice

photo by @keto_alice

photo by @keto_alice

photo by @keto_alice

Get 10% off ChocZero when you use KETOINTHECITY at check out! Check out all the flavors of syrup they have below! 

ChocZero Via Keto In The City

Get the full recipe to my Cream Cheese & Coconut Flour Pancakes in my cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook


In celebration of my cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook being in the Top 25 Best Selling Books on Amazon, I would like to re-share one of my favorite recipes with you, Blackberry Chia Pudding! 

All of the recipes in my book have just 5 ingredients! They are seriously the easiest recipes. I wanted to create a cookbook that truly anyone could use. Too often low carb or keto cooking is filled with hard to find ingredients, but not my book

If you like this recipe, you will love my Strawberry Cheesecake Mousse Recipe


KETO RECIPE: Buttery Slow-Cooker Mushrooms

Slow-cooker recipes make cooking healthy, keto-friendly meals so much easier. In the midst of a busy weekend of volleyball games and other activities, it's so nice to be able to throw these mushrooms in the slow-cooker in the afternoon and have a savory, keto, side dish ready for my daughter and I when we get home. These buttery, cheesy keto mushrooms take ten minutes to prep and cook slowly for up to four hours. 

Keto slow cooker mushrooms

For this recipe, I got to use Vital Farms' new Pasture-Raised Sea Salted Butter. THAT'S RIGHT: VITAL FARMS MAKES BUTTER NOW. It is delicious and comes from grass fed cows in the U.S.


Cremini Mushrooms have my favorite texture. But beware, they lose water as they cook so use a generous amount. If you have guests, I would suggest doubling or even tripling the recipe.

If you don't have dry ranch-dressing mix, you can mix some onion powder, garlic, pink salt, and pepper along with some dried herbs of your choice. This recipe would be amazing with some Herb Butter

Keto slow cooker mushrooms keto in the city

The finished product is so delicious! It's savory, creamy, and goes quickly. Top it with a little parsley and enjoy. 

mushrooms and parsley keto in the city

Find the full recipe and many more in my cookbook: The Easy 5-Ingredient Ketogenic Diet Cookbook: now available on Amazon. 

Keto on Amazon

KETO RECIPE: Beef and Bell Pepper "Potato Skins"

As most of you know,  I love sports and all of the game-watching foods that go with them. These Keto Bell Pepper "Potato Skins" are a perfect substitute for the real thing. The large slices of crunchy bell pepper act as the "skin". You can add classic fillings or spice it up. These Keto Beef and Bell Pepper "Skins" are colorful and delicious. 

Keto Recipe Bell pepper potato skins

I use large organic bell peppers: I like to get an assortment of colors to really make the dish pop! For this recipe, I used grass-fed ground beef.

Keto Bell Pepper and Ground Beef
Keto "Potato Skins" 

While the skins were in the oven, I whipped up some Avocado Sour Cream to add on top. The final product is colorful and so delicious. The "Skins" look beautiful when plated up for guests. Or you can enjoy these all by yourself.

Avocado Sour Cream Keto in the City
Keto in the city bell pepper skins

Find the full recipe and many more in my cookbook: The Easy 5-Ingredient Ketogenic Diet Cookbook: now available on Amazon. 

On goInspo: 3 Delicious Days in Santa Fe, New Mexico

Check out my newest blog on goInspo where I share my experience in Santa Fe with my besties for my 40th Birthday! 

Amazing food, incredible art, the cutest adobe Airbnb and more...

You can also read about what else inspires me here. I'm so excited to be a goInspo contributor and can't wait to continue to share with all of you. xx

Slow Cooker Buffalo Wings

Everyone loves wings right?!?!

If I ask my daughter what she wants to eat, she will say either sushi or chicken wings- it never fails. I love making wings in the slow cooker because they get super tender and full of flavor, then I just quickly finish them under the broiler to get that crispy outside.


Ingredient list

  • 1 lb of chicken wings

  • 6 oz of wing sauce, divided (the one I use can be found HERE)

  • 2 tbsp of butter or ghee, divided (I use Vital Farms)

  • 1 tbsp of Italian seasoning

  • Salt and pepper



  1. With a crock insert in place, preheat the slow cooker on high. Line a baking sheet with aluminum foil or silicone mat for later.

  2. Add 2 tbsp of the butter, 4 oz of the wing sauce, and the Italian seasoning into the slow cooker. Let butter melt and mix everything until fully combined.  

    1. Sometimes I melt the butter and buffalo sauce in a small saucepan and then pour it over the wings. Either way works. 

  3. Pat the chicken wings dry with a paper towel and season them with salt and pepper. Then place wings into the slow cooker with the melted butter mixture and combine until coated.

  4. Cover the slow cooker and cook for 2 hours and 45 minutes.

  5. Preheat the broiler. Place a rack on top of a lined baking sheet. Place wings on rack and then brush more buffalo sauce on the top side of the wings. 

  6. Cook one side under the broiler for 2-5 minutes or until they reach desired crispiness. Then remove baking sheet, turn wings over and brush the other side with buffalo sauce. Return to the broiler for 2-5 more minutes or until they reach desired crispiness.


Macronutrients: 47% Fat, 53% Protein, 0% Carbs

Per batch

Calories: 957; Total Fat: 39; Protein: 100; Total Carbs: 0; Fiber: 0; Net Carbs: 0


Per serving (1/2 lb of wings)

Calories: 478.5; Total Fat: 19.5; Protein: 50; Total Carbs:  0; Fiber: ; Net Carbs: 0


I also have a super easy recipe for Garlic Parmesan Wings in my cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook!

Nice and crispy! 

Nice and crispy! 

Miracle Noodle & Keto In the City Giveaway!

My friends at Miracle Noodle are doing an awesome giveaway on all of their social pages with my cookbook and their products! 


* Like Miracle Noodle on Facebook and/or Instagram and/or Twitter
* Like @ketointhecity_ on Instagram and/or Facebook and/or Twitter


ADDITIONAL ENTRIES: Follow all of our different social channels to increase your chances of winning!



🔹The Easy 5-Ingredient KETOGENIC DIET Cookbook

🔹1 bag Organic Spaghetti

🔹1 bag Organic Fettuccini

🔹1 bag Black Angel Hair

🔹1 bag Organic Miracle Rice

🔹1 bag Spinach Angel Hair 

🔹1 bag Garlic Herb Fettuccini

🔹1 bag Ziti

🔹1 bag Capellini

🔹1 Ready-to-Eat Vegan Pho

🔹1 Ready-to-Eat Thai Tom Yum

🔹1 Ready-to-Eat Vegan Spaghetti Bolognese

🔹1 Ready-to-Eat Japanese Curry 

You can also check out this interview they did with me on their website!