Perfect Keto - My Four Essentials

One of the things that is so amazing about our Keto Community is the awesome Keto Products that now exist to help you transition to and maintain a Ketogenic Lifestyle.

Yes, Switching to Keto has its challenges, but I’ve found that investing in some Keto Supplements can really help.

That’s why I’ve decided to share 4 Perfect Keto Products that are worth your while! Learn how to incorporate these 4 Perfect Keto Products into your everyday routine. 

Do you need a Ketone Base? What's the difference between MCT Oil and MCT Powder? Why and When should you take electrolytes? And what in the world are Nootropics? 

Get all of your questions answered! 


MCT OIL and MCT OIL POWDER

Hopefully by now, you’ve experienced the joy that is Fatty Coffee. If you haven’t read all about it on this recipe blog. MCT Oil in my coffee with some butter keeps me fueled well into the afternoon. It is an essential part of my Ketogenic Life.

Perfect Keto has Pure C8 MCT Oil. It is the highest quality MCT made from C8s. This is the type of MCT that won’t upset your gut.

Perfect Keto takes this amazing MCT Oil and turns it into a powder so that it is easier to incorporate into Shakes, and Baked Goods. They even make single packets so that you can carry MCT on the go.

My favorite part of Perfect Keto MCT Oil Powder is that it comes in 4 different flavors: Matcha, Salted Caramel, Vanilla, and Chocolate.


EXOGENOUS KETONE BASE

Getting your Macros calculated is the first thing to do when switching to Keto. After that the goal is to use these calculations to get your body into Ketosis- the state in which your body burns Ketones for Fuel.

Exogenous Ketones are a great way to help your body transition. Now that I am in Ketosis, I use Perfect Keto’s Ketone Base when I I’m feeling a little sluggish or need a little energy boost before or after a work out.

It’s great to add to your coffee in the morning to set yourself up for a “good Macros” day! It can also help get you back into Ketosis after a higher carb meal than you were anticipating.


NOOTROPICS

Perfect Keto has created a multivitamin for your brain. It’s called Nootropics and it is awesome!!

This Chocolate Flavored supplement contains few select herbs, amino acids, and lipids that support mental alertness, clarity and concentration so you can operate at full capacity. It also contains Exogenous Ketones, MCT Oil Powder and Collagen for Soft Tissue Support.

Perfect Keto Nootropics keeps my brain engaged and clear for the entire day!


ELECTROLYTES

By now I am pretty much a broken record about Electrolytes!

Avoid the dreaded “Keto Flu” by upping your Electrolytes. The process of transitioning to Keto flushes out a lot of your electrolytes making you feel horrible.

Grab a smart water, increase your Himalayan Pink salt intake, and if all else fails, try an Electrolyte Supplement.

This one from Perfect Keto is my favorite.


The folks at Perfect Keto have extended the Keto In the City community an amazing 20% discount when you use the code KETOINTHECITY at checkout! SO Stock up Now!!!

KETO COMMUNITY CHAT: Meet @STAY_SNATCHED


BRANDI CRAWFORD AKA @STAY_SNATCHED

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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 staysnatched.com

Instant Pot Low Carb Jerk Chicken via staysnatched.com

Low Carb Pumpkin Spice Latte via staysnatched.com

Low Carb Pumpkin Spice Latte via staysnatched.com

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 staysnached.com

Low Carb Creamy Shrimp Alfredo With Zoodles via staysnached.com

INGREDIENTS

  • 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

 

 

DIRECTIONS

  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.


Nui Year, Nui Me. Keto Starter Pack

One of my favorite brands, Nui, has created a Keto Starter Pack. For the Low Price of $59 (plus 10% off when you use the code KETOINTHECITY) You can get 4 boxes of Nui Cookies and a 15 Keto Kick Off Course.

You don’t have to be new to Keto to take advantage of this offer. Nui Cookies are some of the best Low Carb Snacks on the planet. The founder’s were recently on an episode of Shark Tank and their newest Investor, A-Rod, agrees that these cookies are something special.

The 15 day course is a great way to freshen up your weekly routine and check in to make sure that you haven’t hit a slump in your Keto Goals. Everyone needs a little inspiration sometimes. And for me, there is no better inspiration than Cookies.

For those ready to hit the ground running for 2019, Nui just came out with their Starter Pack, perfect for starting and sticking to the keto diet!

 

Here's what's included:

- 1 Chocolate Chip 4-pack

- 1 Peanut Butter 4-pack

- 1 Double Chocolate 4-pack

- 1 Ginger Something 4-pack

- 15 Day Keto Kickoff Course: Start and stick to Keto with tips from experts and recipes straight to your inbox.

This is $120 value, all for $59!

Here’s another special surprise – use my code “KETOINTHECITY” for 10% off your purchase! Yes, you get to use the discount on top of the discounted bundle price!

 

Get this deal now, while supplies last!

KETO IN 30 MINUTES RECIPE: Bulletproof Coffee


Bulletproof Coffee is one of those keto staples. A great way to fill up with some healthy fats and sustain energy throughout the day. There are a lot of ways you can take this base recipe and customize it and make it your own.


Love Spicing up your coffee?

Try adding some Perfect Keto supplements to your Buttery Coffee. Perfect Keto is an amazing brand that creates high quality supplements designed to help you along your keto journey.

If you are first starting out and want to kick start your body into Ketosis, I would suggest adding Perfect Keto Exogenous Ketone Base to your morning coffee. My favorite flavor is Salted Caramel.

The other flavors include Vanilla, Chocolate, Peach, and Coffee.

I often mix this up in a shake in the afternoon for a little added energy to help me get through a long afternoon at work or a gym session.


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If you like mochas, you will love this hack. Swap out your regular MCT Oil Powder with Perfect Keto’s Chocolate flavored MCT OIl Powder.

MCT Oil Powder is the same C8 MCT Oil you love from Perfect Keto. It is just dehydrated and sweetened. It comes in four different flavors: Unflavored, Chocolate, Vanilla, and Salted Caramel. It tastes amazing and incorporates so nicely you won’t even know that you put oil in your coffee at all!

And for the days you don’t want coffee at all, there is a Matcha MCT Blend!


Both Perfect Keto Base and MCT Oil Powder now come in convenient single packets as well. I keep these in my bag while I travel and at my desk so I am never without my Perfect Keto.

KETO IN 30 MINUTES RECIPE: Sesame Pork & Green Beans


Chinese food is one of the toughest keto challenges. Eating out is super dicey since the sauces generally have sugar hidden in them. This is a super simple take on Chinese takeout that you can make at home in less than 15 minutes. You can sub out soy sauce with Coconut Aminos if you want!

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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.

INGREDIENTS

  • 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

DIRECTIONS

  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


KETO COMMUNITY CHAT: Meet @KINDKETOMAMA


MEET DARLENE GARCIA aka @KINDKETOMAMA

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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.

 

KETO RECIPE: SOUR CREAM PICKLE DIP

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!

INGREDIENTS

  • 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)

DIRECTIONS

  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 kindketomama.com

Keto Sour Cream Pickle Dip via kindketomama.com

Keto Sour Cream Pickle Dip via kindketomama.com

Keto Sour Cream Pickle Dip via kindketomama.com


KETO RECIPE: Festive Reindeer (and Santa) Pancakes!


KetoReindeerPancakes.jpg
KetoReindeerPancakes.jpg

One of my favorite parts about Christmas is making these festive pancakes! I started making them a few years ago and they have now become a family tradition right after we finish opening Santa presents. I make non-keto pancakes for my parents and my keto pancakes for Kaia and I.

I use my Cream Cheese & Coconut Flour Pancake recipe and then let the bacon, berries and whipped cream do the rest of the work!

You can let everyone make their own creations or you can do the honors for everyone, just make sure the pancakes have a little time to cool or your whipped cream will just melt right off!

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This pancake recipe is also in my first cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook, which is available on Amazon as well as in major retailers.


KETO IN 30 MINUTES RECIPE: Strawberries & Cream Cake


Dessert that cooks in just 4 minutes?! How can you resist?! This sweet, creamy cake is the perfect quick dessert or a delicious breakfast!

Keto In 30 Minutes is available now on Amazon for pre-order and ships on January 22nd, click here to order.

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You can purchase Ghee, I love Bulletproof Ghee, but you can also easily make your own. You melt down butter to a point where the milk solids, such as casein and lactose, can be removed, leaving a golden oil that can be cooked up to 500 degrees without burning.

GOLDEN GHEE

INGREDIENTS

  • 4 sticks of unsalted grass-fed butter

DIRECTIONS

  1. Cut each butter stick into 10 cubes.

  2. In a medium saucepan, heat the butter over medium-low heat until the butter separates and the milk solids fall to the bottom, 10 to 15 minutes. If you want a slightly nutty and rich browned butter flavor, let the milk solids brown just slightly. Otherwise, remove the saucepan from the heat and skim off any foam from the top of the butter.

  3. Strain the butter into a jar through several layers of cheese-cloth or a fine-mesh strainer to remove all the solids.

  4. Cover the jar and store at room temperature for up to 3 weeks or in the refrigerator for 3 months.