KETO RECIPE: Gummies


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.

INGREDIENTS

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

DIRECTIONS

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


How Keto Improves Your Sleep


Have you noticed big changes in your sleep since you started Keto? Did daylight savings throw you for a loop this month? Have you been experiencing insomnia or restlessness? 

The relationship between Keto and Sleep is extremely interesting to me. Switching to a Keto Lifestyle is essentially just about retraining your body to burn your own fat for energy instead of carbs/sugar. One of the best side effects of this is also better quality sleep. When you are a sugar burner your body is always going up and down between sugar highs and crashes, when you are in ketosis your body stays steady and therefore allows you fall asleep faster and stay asleep.


I believe the sleep benefits really begin once you are fat adapted, which generally takes anywhere from a few weeks to a couple months. One of the biggest and most immediate improvements I experienced when I became fat adapted was my sleep. I was sleeping more soundly than I had in years and waking up full of energy. And it's not just me, studies have shown that the Keto Diet improves REM cycle sleep and significantly improves the quality of sleep in people suffering from Narcolepsy, Sleep Apnea, and other disorders. Losing weight also increases sleep quality, so keto is a win/win.

As always if you are just starting keto, make sure you are managing your electrolytes so you don’t experience foot cramps, headaches or any of the other side effects people can experience while they are trying to get fat adapted. This is the dreaded Keto Flu and it is completely avoidable. Here is a video with some tips to get those under control so you can fully enjoy your more restful sleep.

There is also a great blog post on the Perfect Keto site that discusses sleep in depth. This chart also shows how important is is to get enough sleep for the sake of your health. Click HERE to read the whole article.

If you need extra help with electrolytes, Perfect Keto makes a great product that I use to supplement the electrolytes I consume.

20% off all Perfect Keto with code KETOINTHECITY






What is Krill Oil, and is it good for you?

As you know, the folks at Perfect Keto offer 20% off to anyone who uses the code KETOINTHECITY. They recently introduced a new supplement called Krill Oil. But before I gave it my endorsement, I had to figure out what in the heck it was!!!

Aren’t Krill the little animals that whales eat?

Yes They are!

As it turns out Krill Oil is a Fish Oil alternative. Most people take fish oil for the Omega 3 fatty acids. Our body does not make Omega 3 and has to get it from our diet. The Benefits of Omega 3 are:

  • Brain Health and Development

  • Reduced Risk of Heart Disease

  • Reduced Inflammation

  • Helps Build Lean Muscle Mass

Fish Oil is derived from fatty fish. “Most fatty fish used to produce fish oil do not produce omega-3 fatty acids, but instead, accumulate omega-3s as a result of consuming microalgae or smaller fish rich in omega-3 fatty acids.” (Perfect Keto)

Krill Oil is different. The Fatty Acids found in Krill are structured differently and have been found to work with you body better. In addition to really high levels of Omega 3, Krill oil also conains other healthy fatty acids, antioxidants, and vitamins A, E, B12, and Folate.

Krill Oil can also be more sustainably harvested than Fish Oil. It doesn’t contribute to overfishing.

Here’s my take away. If you aren’t getting enough Omega 3 in your diet and would like to see some of the benefits of adding a supplement to your daily routine, try out Krill Oil!

Remember, supplements take some time to start working. So be patient and give it about 6 weeks. Also don’t forget to use the code KETOINTHECITY at check out to get 20% off your entire Perfect Keto Order.

KETO RECIPE: Chicken Caprese

We finally got some warm spring weather here in LA and it is making me crave all things Mediterranean. I love the fresh flavor combinations, melted cheese, and use of greens in light Italian cuisine.

This Keto Chicken Caprese Recipe is from my cookbook, The Big Book of Keto. I like to eat this dish al fresco with sparkling water or even some Keto Friendly wine.

Helene Dujardin

Helene Dujardin

Keto Chicken Caprese

INGREDIENTS:

  • 2 chicken breasts

  • 1 tablespoon Italian Seasoning (The Big Book of Keto pg. 246)

  • Salt

  • Freshly ground black pepper

  • 4 (1/2-inch-thick) slices Roma tomato

  • 4 (1-ounce) slices mozzarella cheese

  • 2 tablespoons chopped fresh basil

DIRECTIONS:

  1. Preheat the oven to 375°F.

  2. Dry the chicken dry with a paper towel and season both sides with salt, pepper, and Italian seasoning.

  3. Place the chicken breasts in a baking dish and top each breast with 2 tomato slices and then 2 slices of mozzarella.

  4. Bake for 30 to 40 minutes, or until the chicken reaches an internal temperature of 165°F and the juices run clear.

  5. Garnish with the basil and serve.

Variation: For more flavor, You can add 2 tablespoons of pesto to this recipe. Slather the pesto on both chicken breasts before topping with the tomato, cheese, and basil. You can also plate the Caprese on a bed of arugula to cut the fat in the cheese with a bit of freshness.

MACROS

CALORIES: 367; TOTAL FAT: 23G; PROTEIN: 36G; TOTAL CARBS: 3G; FIBER: 0G; NET CARBS: 3G

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 👇
-
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

KETO RECIPE: Moon Cheese Crunch Pork Chops


KetoInTheCityMoonCheese.jpg

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.

MOON CHEESE CRUNCH PORK CHOPS

INGREDIENTS

  • 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

DIRECTIONS

  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

KetoInTheCityMoonCheese.jpg
 

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

KetoInTheCityMoonCheese.JPG

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