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


Missing gummies in your life?! Make your own keto gummies! These are so super simple and you can have fun with them by using different molds and flavors of sugar free jello. I like to add heavy whipping cream, which is totally optional but adds a nice creaminess. Full fat coconut cream also works if you are dairy free. It makes 24 little bears and the whole batch only have 4g of total carbs.


• 1/2 cup of HWC or coconut cream
• 1, .3oz box of sugar-free Jell-O, any flavor
• 1 tbsp unflavored gelatin


1. In small saucepan, heat the HWC over medium heat
2. Add Jell-O and gelatin and stir until combined
3. Use a dropper to place mixture into silicone molds
4. Refrigerate for an hour, unmold the gummies

Store gummies in airtight container in the refrigerator. Enjoy!

Photo by @keto_alice

Photo by @keto_alice

Photo by @keto_alice

Photo by @keto_alice

Photo by @keto_alice

Photo by @keto_alice

KETO RECIPE: Moon Cheese Crunch Pork Chops


Cheese is life, everyone knows that and one of my favorite ways to eat cheese is those crispy little nuggets of goodness called Moon Cheese! It’s just cheese, just crispy! I first discovered Moon Cheese a couple years ago at Starbucks. I was super excited to find a snack option there that was keto-friendly, delicious, and contains high quality protein. I often use my Starbucks Rewards to buy myself more Moon Cheese!

My Keto Snack Box: Moon Cheese, seaweed, pepperoni and macadamia nuts.

My Keto Snack Box: Moon Cheese, seaweed, pepperoni and macadamia nuts.

I like to keep bags of Moon Cheese in my office and my car. You don’t need to refrigerate it, so it’s perfect for traveling or when you’re on the go. I often bring it to my daughter’s volleyball tournaments because the keto-friendly options at those are super limited.

The flavors range from 0g-1g of carbs per serving which is awesome. Nothing weird is added to these. Cheddar, Gouda and Pepper Jack are the flavors I have tried, but when I went to their website they also have Mozzarella and Sriracha which sounds amazing!

Besides just snacking on them you can also use Moon Cheese in creative ways in the kitchen. They make awesome replacements for croutons on a salad or crackers with soup. You can also grind them up and use like you would a breadcrumb either in meatballs or as a crunchy breading on chicken, pork or fish. In my recipe for Moon Cheese Crunch Pork Chops the ground up Moon Cheese adds an awesome texture and flavor to the pork chops. Also depending on what flavor Moon Cheese you use you can play with different flavor combinations. For the recipe below I used Pepper Jack, but I’m definitely going to try it with other varieties as well.



  • 4 boneless pork chops

  • 1 bag of Moon Cheese, any flavor you like, I used Pepper Jack

  • 1/2 cup of avocado mayo

  • 1 tsp of parsley

  • 1 tsp of basil

  • 1/2 tsp of garlic powder

  • 1/2 tsp of onion powder

  • Pink salt & pepper

The pork chops before placing in the oven

The pork chops before placing in the oven


  1. Preheat the oven to 350 degrees

  2. Pat the pork chops dry with paper towels

  3. Mix together the mayo and seasonings

  4. Place the Moon Cheese in the food processor and pulse until they are a breadcrumb consistency

  5. Slather the mayo mixture all over the top and bottom of the pork chops

  6. Spoon a generous serving of the ground up Moon Cheese onto the top of the mayo covered pork chops

  7. Place in oven and bake for about 25 minutes depending on the thickness of your pork chops they may take a bit longer

Moon Cheese Crunch Pork Chops with a side salad with Moon Cheese

Moon Cheese Crunch Pork Chops with a side salad with Moon Cheese


Moon Cheese is available at Publix, Whole Foods, Target, Starbucks and more. To find Moon Cheese near you use their Store Locator.




Soury is the owner of Kawaii Treats and Eats, which sells keto friendly pancake, brownie, cookie and cake mixes! The mixes are sugar free, gluten free, and don’t contain anything artificial. She has always been a baker and a candy maker of the "carby" kind, but it wasn't until Soury started living a ketogenic lifestyle that she realized there was a great need.  A need for low carb mixes with clean ingredients, where taste wasn't compromised. This is how Kawaii Treats and Eats was born!


How long have you been keto?

2 years , yay!

What led you to this way of eating?

Honestly, I was tired of being embarrassed to have my photo taken, tired of shopping in the plus size section, and tired of feeling uncomfortable in my own skin.  Each year the pounds were slowing creeping on, and each year I’d go up a pant size.  A friend of mine mentioned the keto diet and said she was having good success on it, so I researched and decided to give it a try.

What are some of your go-to meals at home?

I LOVE stuffed poblanos! It doesn’t matter with what, it if sounds remotely good, I’ll try it, haha. I also love stirfry and curries, and incorporating miracle noodles into my meals.

What about when you eat out?

Chipotle or five guys are my favorites!

Photo via @my_keto_journal

Photo via @my_keto_journal

Favorite keto snack?

Crackers and cheese, yogurt with granola and jam, People’s Choice Beef Jerky

What is one thing that has helped make your keto journey a little easier?

Definitely at the top of the list, the keto community!  I’m not sure if I would have last this long without their support and other sharing their knowledge and journey. 

Do you have any tips for people who are just starting keto?

Keep it simple, your food and your approach. Research the basics and ease into it, don’t get overwhelmed by all the “extras”.  At its core, keto has some very basic principles, the rest will come with time.

KETO RECIPE: Cheesy Poblano Beef Bake

Taking my poblano pepper obsession to a whole new level! This is now one of my new favorites because it's creamy, cheesy, comforting and is a cross between 2 foods I really love - lasagna and meatloaf ;)  If you've never had a poblano, it's a fairly mild pepper, just make sure to remove all of the seeds.

Photo via @my_keto_journal

Photo via @my_keto_journal


Here's what you'll need 2 large servings (or 3 smaller servings).

  • 1/3lb ground beef

  • 1/4lb spicy ground sausage, or breakfast sausage

  • 3 TBSP finely ground pork rinds (I used @porkkinggood)

  • 1 egg

  • 1/4 tsp garlic powder

  • 1/4 tsp onion powder

  • 1/2 TBSP italian seasoning

  • 1/4 tsp sea salt

  • 1 large poblano, the flatter the better

  • 1/2 cup low carb marinara sauce (I like Rao's or Bello Organico)

  • 1.5oz cream cheese

  • 4 slices of sharp cheddar cheese


1. Pre-heat oven to 375 degrees and line an 8x8 pan with parchment paper.

2. In a large mixing bowl combine the first 8 ingredients (beef thru sea salt).  Blend well with hands, you're basically making a meatloaf.  set aside.

3. Carefully slice the poblano in half, lengthwise. Remove all of the seeds, trim off a little towards the top edges if you need to, to make it flat, like a sheet of pasta.  A little extra isn't a problem though. Lay pepper halves in pan, skin side down.

4. Wash hands with soap to get pepper oil off!

5. Dollop meat mixture over peppers, then press evening into pan.  Basically, a large sheet of meat mixture.

6. Spread marinara sauce over all the meat, dollop cream cheese all over, top with the sliced cheese, cover with foil and bake for 35 minutes.

7. Check to make sure meat is fully cooked at 35 minutes, if so take foil off and broil for a few minutes to finish of the cheese on top.

8. I cut mine into 4 (or 6) squares, and stack them on my plate to get the 2-layered look.

KETO RECIPE: Keto Blueberry-Blackberry Ice Pops

Keto Blueberry-Blackberry Ice Pops

Blueberries are my favorite fruit, and blackberries are a close second. So I created a creamy, refreshing ice pop using both. The color of these ice pops is gorgeous! These also make yummy fat bombs!


  • 6.5 oz of coconut cream from a can

    • You could also use 3/4 cup of heavy whipping cream or 3/4 cup of full fat coconut milk

  • 2 tsp of Swerve or 2 drops of liquid stevia

  • 1/2 tsp of vanilla extract

  • 1/4 cup mixed blueberries and blackberries (fresh or frozen)


  1. In a food processor (or blender), mix together the coconut cream, sweetener, and vanilla.

  2. Add the mixed berries, and pulse just a few times so the blueberries retain their texture.

  3. Pour into ice pop molds and freeze for at least 2 hours before serving.

All photos by @keto_alice

This recipe can be found in my first cookbook The Easy 5-Ingredient Ketogenic Diet Cookbook




How long have you been keto?

I’m currently not strict keto, 80% strict keto, 20% freestyle. I started keto 2 years ago and met my body goals within a few months. After that, I struggled to stay strict keto without losing weight. I’m very active in the gym. I exercise 4-5 times per week, and incorporate complex carbs twice a week. 

What led you to this way of eating?

I am addicted to carbs like bread and pasta. I crave them. I love that while in ketosis my cravings disappear. I started keto with the goal to lose some weight, but more so, to find a way to deal with my cravings. What I love most is the mental clarity.

What are some of your go-to meals at home?

I make seafood like salmon and scallops often. I typically pair it with cheese stuffed mushrooms and green veggies like broccoli and green beans.

What about when you eat out?

Burgers, hold the bun!

Favorite keto snack?

String cheese

What is one thing that has helped make your keto journey a little easier?

Creating my own recipes has helped a ton. There is so much information available online and via social media. I do a lot of research and then I freestyle and come up with my own creations.

Instant Pot Low Carb Jerk Chicken via

Instant Pot Low Carb Jerk Chicken via

Low Carb Pumpkin Spice Latte via

Low Carb Pumpkin Spice Latte via

Do you have any tips for people who are just starting keto?

Gather the tools necessary to commit to a keto lifestyle. The most important tool is knowledge. Research what keto is and how ketosis works. From there, arm yourself (I say arm yourself because it can feel like you are going to war with your old self) with all of the food needed to prepare your meals. Plan your meals in advance. If you have an outing scheduled, check the menu before you arrive to select what keto-friendly items are available. Planning is very essential.

KETO RECIPE: Shrimp Zucchini Noodles in Cream Sauce

Low Carb Creamy Shrimp Alfredo With Zoodles via

Low Carb Creamy Shrimp Alfredo With Zoodles via


  • 2 pounds zucchini, spiralized the number of zucchini will vary based on size, this is about 4-5 zucchini

  • 1/4 teaspoon kosher salt

  • 1 tablespoon olive oil

  • 1 pound shrimp peeled and deveined

  • 1 tablespoon minced garlic

  • 2 tablespoons butter

  • 1/2 cup heavy cream 

  • 4 oz cream cheese cut into chunks

  • 1/2 cup Parmesan reggiano cheese shredded

  • 1/4 teaspoon red pepper flakes optional

  • salt and pepper to taste

  • parsley to garnish




  1. Line a sheet pan with paper towels. Place the zucchini noodles on the paper towels. Sprinkle with the 1/4 teaspoon of salt. Allow the zucchini to sit for 30 minutes to sweat out excess water.

  2. Heat a skillet on medium-high heat. Add the olive oil, shrimp, and minced garlic. Cook each side of the shrimp for 1-2 minutes until bright pink.

  3. Remove the shrimp from the skillet and set aside on a plate.

  4. Add the butter to the skillet on medium heat. Allow the butter to partially melt and then add the chunks of cream cheese, Parmesan reggiano, heavy cream, red pepper flakes, and salt and pepper to taste.

  5. Stir continuously until the cheese has melted. The cream cheese may take some time to dissolve.

  6. Add the shrimp and zucchini noodles to the pan. Stir to coat the zucchini. Cook for 3-4 minutes until the zucchini softens.

  7. Sprinkle with parsley to serve.

KETO RECIPE: Creamy Slow-Cooker Chicken

Creamy Slow-Cooker Chicken

A creamy slow-cooker meal is perfect for those chilly days. You can make this dish very quickly and then enjoy the aromas for the next 4 hours while it cooks. The fresh spinach added toward the end of the cooking time adds beautiful color and freshness.


  • 1 tbsp of ghee

  • 2 boneless skinless chicken breasts

  • 1 cup of alfredo sauce

  • 1/4 cup of chopped sun dried tomatoes

  • 1/4 cup grated parmesan cheese

  • 2 cups of fresh spinach

  • Pink salt and pepper


  1. In a medium skillet over medium-high heat, melt the ghee. Add the chicken and cook, about 4 minutes on each side, until brown.

  2. With the crock insert in place, transfer the chicken to the slow cooker. Set the slow cooker to low.

  3. In a small bowl, mix to combine the Alfredo sauce, sun-dried tomatoes, and Parmesan cheese, and season the pink salt and pepper. Pour the sauce over the chicken.

  4. Cover and cook on low for 4 hours, or until the chicken is cooked through.

  5. Add the fresh spinach. Cover and cook for 5 minutes more, until the spinach is slightly wilted, and serve.

Substitution tip: You can replace the chicken with pork chops and follow the same instructions.

Photo by @keto_alice

This recipe can be found in my first cookbook The Easy 5-Ingredient Ketogenic Diet Cookbook




How long have you been keto?

1.5 years

What led you to this way of eating?

I gained 60lbs from my back to back pregnancies and I had no energy to keep up with my babies. I knew I needed to change something but I also knew I didn’t want to starve myself and feel deprived. I had also tried “The Atkins Diet” before but I was turned off from all the shakes and bars they offered. Even though I was seeing results I didn’t like the way I felt after having them. While researching recipes for Atkins/Low Carb I started seeing the word “keto” and I began to research and realized this was the way of eating I’d been looking for.

What are some of your go-to meals at home?

My Low Carb Chili and Cornbread Skillet is always requested by my fiance. It’s very cozy and comforting. 2. Egg Roll in a Bowl is delicious and easy. 3. Zuchinni Pizza Casserole is also one of our favorites!

What about when you eat out?

We rarely eat out. Maybe one meal a week unless we’re really busy. For fast food we love The Habit. I always get their “Santa Barbara Char Burger” lettuce wrapped, it’s packed with fresh mashed avocado. So good! For a sit down restaurant we love ramen. Our favorite place is Shin Sen Gumi. I ask them for no noodles and pretend bean sprouts are the noodles.

Habit Santa Barbara Char Burger via @kindketomama

Habit Santa Barbara Char Burger via @kindketomama

Favorite keto snack?

Well, I just tried the vanilla almond Stoka bar last night and it was incredible! It reminded me of those granola bars in a green wrapper that I used to eat when I was little. For a fresh snack, my go to is usually pork rinds with my Sour Cream Dill Pickle Dip! Ever since I started practicing eating keto I really began craving pickles and anything briney. Maybe that’s my body’s way of telling me that I need more electrolytes.

What is one thing that has helped make your keto journey a little easier?

Honestly, opening my @kindketomama account on IG has really helped me because it helped hold me accountable. The community there is also really positive and helpful. They root me on and visa versa. I’ve also learned so much from everyone there. We all post helpful tips and recommendations on how to ketofy your favorite foods.

Do you have any tips for people who are just starting keto?

People message me all the time for tips and I always tell them to make electrolytes a priority from day 1! When we cut down our carb intake, our body flushes out a lot of fluids and in turn it flushes out electrolytes. I supplement by adding extra himalayan salt to my meals and also adding “Nu Salt” potassium to my apple cider vinegar drink. I have the recipe for that in my highlights on my instagram. I drink that 1-2 times a day.



I mentioned this dip above. It’s really good with pork rinds, flax crackers or even sliced veggies. It’s a big hit at parties, not just for us keto folk but everyone else too!


  • 8oz full fat sour cream

  • 7 pickle slices, diced

  • 1/4 cup dill pickle juice

  • 1 tbsp fresh dill

  • 3/4 tspn onion salt (You can also substitute with onion powder, garlic powder and additional salt)

  • Salt to taste (I used 1/4 tspn)


  1. In a medium bowl combine the sour cream and pickle juice. Continue stirring until completely combined.

  2. Add remaining ingredients and mix thoroughly.

  3. For best results cover and chill in fridge for at least 1 hour before serving, to allow flavors to marry. (picture below)

Keto Sour Cream Pickle Dip via

Keto Sour Cream Pickle Dip via

Keto Sour Cream Pickle Dip via

Keto Sour Cream Pickle Dip via



How long have you been keto?

2 years

What led you to this way of eating?

Out of curiosity really. I lost 100lbs doing IIFYM and then heard about the ketogenic diet as a method of biohacking (cognitive improvement, satiation, more energy). I began researching the science behind it and decided to give it a shot. Since I’m a bit of a foodie, I loved that everything tasted amazing (because fat!). After a few months on the diet I was hooked and have been strict keto since. I also do heavy strength training so I’ll often eat large protein heavy meals which will inevitably raise eyebrows when I order enough food to feed a small family.

What are some of your go-to meals at home?  

I make chicken crust pizza pretty often since there are lots of topping variations, but a ribeye steak is my favorite go-to meal.

What about when you eat out?

Bun-less burgers, fajitas, steaks and since I live in Texas, lots and lots of BBQ.

Favorite keto snack?

Cheesecake Fluff!  I make a batch of it nearly every week.

What is one thing that has helped make your keto journey a little easier?

The Keto community! Everyone is so supportive and encouraging of each other’s progress and personal victories. I’ve made so many friends and connections within the community that it makes this so much more than just a way of eating.  

Do you have any tips for people who are just starting keto?

Do you research.  I spent several months devouring information, science publications, podcasts… anything I could get my hands on.  It’s helped me better understand how the body works in ketosis which ultimately made it easier to eat intuitively.  




Strawberry Compote

  • 1 Plastic tray of Strawberries

  • 3 tbsp water

  • 1 tbsp @lakantosweetener Monkfruit Sweetner

  • 1 tsp lemon juice

  • Sprinkle of Konjac Flour (Xantham gum also works)

  • Optional - red food coloring

Cheesecake Crust

  • 2 cups Almond Flour

  • 1/3 cup Melted Butter

  • 3 tbsp @lakantosweetener Monkfruit Sweetener

  • 1 tsp Vanilla Extract

Cheesecake Filling

  • 32 oz Cream cheese (room temp)

  • 1 1/4 cup Powdered Erythritol

  • 3 large eggs (room temp)

  • 1 tsp lemon juice

  • 1 tsp vanilla

  • 16 oz sour cream (room temp)



  1. In a saucepan, combine strawberries and water over medium heat.  Cook until strawberries are softened (5 min)

  2. Add sweetener, lemon, konjac flour and 4 drops of red food coloring and stir for about a minute. 

  3. Add mixture to a small bowl and roughly mash the strawberries


  1. Preheat oven to 350F and grease a 9” springform pan

  2. Stir all ingredients in a medium bowl and press the dough into the prepared pan.

  3. Cook in oven for 10-12 minutes until barely golden. Let cool completely.

Cheesecake Filling 

  1. Lower oven to 300F

  2. Beat the cream cheese and powdered sweetener at medium-low until fluffy. Add eggs, one at a time, while continuing to beat.  Finally, add lemon, vanilla, sour cream and strawberry compote to batter and mix through.

  3. Pour filling into pan and over the crust, smoothing the top with a spatula

  4. Bake for 1 hour.

  5. Open oven door and let cool for one hour, and further cool on wire rack to room temperature before placing in refrigerator to cool overnight (this prevents it from cracking).

  6. Serve with whipped cream and fresh strawberries.

Low Carb Strawberry Cheesecake via @patrickmaese

Low Carb Strawberry Cheesecake via @patrickmaese

Low Carb Strawberry Cheesecake via @patrickmaese

Low Carb Strawberry Cheesecake via @patrickmaese

Patrick also has an EggNog Cheesecake recipe on his IG!


Merry Christmas my keto friends!

If you are looking for some festive holiday food then look no further! My friend Ali has written an awesome Christmas Ebook with 24 celebratory keto recipes! Even the carb lovers in your life will love these recipes. Ali is a recipe developer and food stylist based in Australia and the ebook is filled with beautiful pictures of every recipe.

You can order the ebook HERE for just $5

Ali was kind enough to let me share this scrumptious dessert recipe with you guys to give you a sneak peek of the deliciousness included in this ebook.



Serves 8 to 12




  • 3 oz. (1 cup) desiccated coconut

  • 2 oz. (1/4 cup) butter

  • 1 ½ oz. (2 ½ Tbsp) baking Natvia or the equivalent of your sweetener of choice

  • 5 oz. (1 ½ cups) almond meal



  • 13 ½ oz. 

sugar free dark chocolate, chopped

  • 2 oz. (1/4 cup) 

butter, softened

  • 5 

eggs, separated

  • 3 oz. (1/3 cup) Natvia or the equivalent of your sweetener of choice

  • 1 pint (2 cups) whipping cream

  • 1 tsp vanilla extract



  • 3/4 pint (1 ½ cups) whipping cream

  • 1 tsp vanilla extract

  • 1/2 oz. (1 Tbsp) Natvia or the equivalent of your sweetener of choice


1 oz. sugar free dark chocolate to serve


  1. Preheat the oven to 350F. Line the base of a 9 inch springform cake tin with baking paper.

  2. To make the base - toast the coconut in the cake tin for 5 minutes until golden.

  3. Melt the butter and sweetener together in the microwave.

  4. Tip the toasted coconut into a bowl, add the butter, Natvia and almond meal, stir well to combine. Tip into the lined cake tin and press into the base. Bake for 10 minutes, remove and place in the freezer to chill while you make the mousse.

  5. To make the mousse - melt the chocolate and butter together in a large heatproof bowl over a pan of gently simmering water. Stir until smooth, set aside to cool slightly.

  6. Whip the egg whites and sweetener with electric beaters to form stiff peaks.

  7. Whip the cream and vanilla with electric beaters to form soft peaks.

  8. Stir the egg yolks into the cooled chocolate. Stir in half of the egg whites to loosen the mixture. Gently fold in the second half of the egg whites. Fold in the whipped cream, then pour on top of the cooled base.

  9. To make the topping – whip the remaining cream, Natvia and vanilla to form soft peaks. Spoon over the chocolate mousse layer and refrigerate for 4 hours or overnight to set.

  10. Grate the remaining chocolate over the top to serve.

You can order the ebook  HERE  for just $5

You can order the ebook HERE for just $5