KETO RECIPES !!!

(Scroll down past the introduction to see the recipes)... More recipes coming all the time ;)
There is NOTHING for sale on this page.

You asked for them, folks!  I've lost about 30 pounds while being able to keep a smile upon my face and ya'll have asked how it's done, so here are the best KETO recipes we've come up with throughout weeks & weeks of experimenting.  There are hundreds of recipes online and we found that a vast majority of them didn't work out very well... (those "5 star" ratings are probably click-bait for ad-revenue, after all).  As you fiddle with exotic and unfamiliar ingredients such as "psyllium husk", "vital wheat gluten" and "almond flour", you start to get a feel for the way they work. This just might save you a lot of time, a lot of wasted ingredients and the recipes are definitely awesome.
  
Disclaimer:  I'm NOT an expert!  Just sharing my experience with the rest of you, and you'll find all sorts of information online if you need to know more.  If you have any health issues, you'll want to look into the details before you try the KETO diet... or ask your doctor.  There are lots of articles out there, like this one from MAXIM Magazine:

Article: Top Cardiologist Says No One Should be Doing KETO

Gallbladder
I`m told that your gall-bladder will be working overtime to aid in the digestion of fats while you`re on KETO, so I imagine you`d better make sure that thing is in good shape before you do this.  Apparently, there are ways that you can approach KETO without a gall-bladder… ask your doctor. I`ve also read that too much protein is hard on your kidneys, so you`d better be conscious of that as you prepare to change your eating habits, too.  This infers that you drink a lot of water on KETO, which infers that your water source isn`t too high in mineral content if you`re concerned about kidney stones, (see article below). 

Wow!!! ... is it really this complicated? 
It surely wasn`t for us, but this does not mean that your experience will be the same.  Ask your doctor if you’re concerned.  There’s a lot more information online.  We hit Ketosis in 3 or 4 days and felt the surge of energy and awakeness right away.  If it doesn't turn out this way for you, then my guess is that you should back off and look into it before you go any further.  We didn't experience any negative side-effects, apart from the KETO-flu for a couple of days in the second week, which was treated easily enough with Netflix.

Medical opinions, differing opinions, success stories, cautionary tales... there's a lot of info out there.  Like any new adventure, it makes sense to analyze the map before you hit the road.  You'll read good things and bad things about KETO, and you should consider all of it.  I don't have anything bad to say about KETO at this point, but we haven’t experienced any negative side-effects.  We’re doing our second round of KETO for another couple of months since last February. I feel great, but I'm keeping my eyes open for any sign that there could be something wrong.  Everything in moderation is a good way to approach many things.  We did KETO for 2 months before returning to carbs last year.  It seemed like a reasonable approach to us and it's worked out very well.  Read the article: 
Business Insider: Keto, Kidney Stones & How to Avoid Problems

SCROLL DOWN FOR THE RECIPES !!!

Background - - Our Story
We did the KETO diet for a couple of months last year and felt fantastic.  Aside from losing almost 30 pounds in (most of) the right places, any number of aches and pains from my days as an extreme sports wannabe had disappeared after about 6 weeks away from the sugar & carbs.  That was a pleasant surprise!  We also experienced an incredible surge in energy and alertness, great sleeps, great poops and an all-around feeling of robust healthiness that we hadn't had in forever.  I swear to you, I think my eye-sight even got better?  We didn't work out or exercise at all throughout the diet. I DID cut down on my alcohol, which could account for some of the pleasant side-effects, too. More about that later.

Transition Back to Carbs
Satisfied with what we'd accomplished after about 2 months, we returned to carbs and resumed the reasonably healthy diet that we'd enjoyed before KETO.  We were looking forward to the occasional breads and stuff, so our first indulgence was a beef dip with fries & a coke!  To tell the truth, it wasn't as great as we expected.  KETO food is rather awesome, and the extra fat content makes it unbeatable for satisfaction and flavour.  I still find it amazing that you don't have to feel guilty about eating all this fat, but the reality is that it's hard to get enough of it. 

The transition back to carbs was barely noticeable, although we missed the added energy we'd been experiencing almost immediately and felt pretty bloated at times. A couple of farts reminded us that this bloated feeling is something you forget about entirely on KETO, but it's completely normal when you were on your regular diet!  (* I’m friends with a gal who cured her IBS (irritable bowel syndrome) with KETO and is loving life again! *). I bet you’ll understand shortly.
2 months after KETO, we were missing the added energy entirely... the pains in the hip, knee, ribs and toe came back, too.  This is the biggest reason I'm back on KETO again, although losing the little pot-belly and love-handles I’ve built up in the past 11 months will be an added bonus. I'm already enjoying the extra energy and deep sleeps after just a few days.

ENERGY
Before KETO, we were finding it tough to stay awake through an entire movie before heading to bed.  On KETO, we were watching 2 movies before heading to bed while still awake and energized, but we were able to fall asleep in minutes.  Napping was out of the question... even if we wished for it. 
Back on the carbs for about 6 weeks, this benefit was first to go.  The energy and alertness subsided gradually, and after 8 weeks back on the carbs, my aches & pains made a comeback.  On the bright side, we could enjoy naps again!  On the down side, was everything else. 
Of the two of us, I did NOT put any weight back on, but my belly did get a little bigger after six months.  Another interesting tid-bit about life on KETO I’d mentioned earlier... no tooting!  This'll be an eye-opener when you start eating carbs again... for you and your friends.

Life with or without carbs is a great thing and we surely enjoy our lives either way.  But we've decided that life on KETO is just "a little bit" better.  Despite the great food we enjoy while on a normal diet, the food we've learned to eat on KETO is even better.  It doesn’t really feel like a "diet"... there's no regimen to follow, no food portions to measure out, and no calories to track.  Some people do these things, but in my estimation you'll begin to eat smaller meals and settle into KETO after a few weeks anyway, so unless you have specific medical issues, you shouldn't worry about it too much in the beginning.  If you plan on staying on KETO for more than a couple of months, I understand that your diet should be managed very carefully to ensure you’re getting everything you need. Remember that too much fat, protein, minerals can be tough on your organs if your diet is really off-balance.

THINGS I CAN & CAN’T EAT
There are things I can't eat every day on a regular diet, (like burgers, fries, pizza, fast food, etc.), and there are things that I can't eat on a KETO diet.  It's easy enough to manage because I frequently walk away from many of those "regular" foods anyway… I know they’re not good for me.  On KETO, I just walk away from them with greater resolve, and it gets to the point where it's second nature.  Once you've been on KETO for a while, you'll discover that you can even enjoy cheat days without kicking yourself out of Ketosis. 

CHEATING
This can be tough to understand, but you’ll get there in another few paragraphs. Once all the “glycogen stores” are out of your liver, you can throw in some sugar and it’ll get processed outta there pretty fast. Have a chocolate bar at night? Back in ketosis by morning! Have a pasta dinner at night? Probably back in ketosis by morning. Over-do it, and yeah… you’ll probably kick yourself out of ketosis.

Complex meals filled with sugar and bread will probably kick you out of ketosis, and it could take you a couple of days to recover. If you’re cheating all the time, and not in this to win, you should probably find yourself another diet, anyway. The point is that you don’t have to live in fear of your “diet”. Go for the chicken wings without the sugary sauce! Lemon Pepper, Cajun, yada yada. If they’re heavily breaded you might think twice. It’s great to have the Keto-Stix to test yourself… just so you know for sure. If I have lemon pepper wings at the local pub, I find that I’m back in ketosis by the time I get home… that is, if I was ever out of ketosis at all.

SUGAR
Okay… get ready for this. If you’ve had a cheat day, you’re about to realize just how addictive sugar really is. Food is all you’ll think about for much of the next day, and you’ll be hungry all the time… the body waiting for its sugar-fix. You’re an addict. Honestly, it’s an eye-opener.

* Skip down a few paragraphs if you want to get to the recipes right away *

There's KETO pizza, KETO rice, KETO cookies, KETO desserts, KETO pasta, KETO bread... just about anything you can imagine.  Fattier the better!  It's all amazing because it's full of the fattiest, most delicious stuff that the food world has to offer.  When you cheat with additional carbs for a day, you'll really find yourself wondering, "why did I bother"?  Unless it's wine, of course... but at 5g of carbs per glass, you can plan for that.

The Principle Behind KETO...
There are a couple of analogies that really made sense to me while I was trying to understand how this works.  Although I'd witnessed the results with other people who had done this, it still didn’t make any sense to me:
1. You're lost in the woods without food for a few weeks.  Starving in the woods, you're going to lose weight, but most of it is going to come from your muscles first.  How disappointing to come out of the woods and still have a pot-belly, huh?  Your glycogen reserves will be gone in the first few days, and then your body will turn to fat for energy because the sugar is all gone.  The signal to begin digesting fats as fuel is “Ketones”, and they can be measured in your blood and urine. On KETO, your goal is to get enough protein to sustain your muscle mass, (25% of your diet), and enough fat to feed your body, (50% of your diet), and carbs from healthy vegetables.  Keep reading and it'll make more sense... 
2. You're switching fuels from gasoline to diesel.  If sugar is gasoline, then fat is diesel.  Once your body isn't running on sugar anymore, then you'll have to keep filling the tank with diesel or you'll simply run out of fuel.  When you run out of fuel, it'll be just like starving in the woods again, and your body will react the same way... eating your muscles first and leaving your love-handles for later.  You cannot starve yourself on KETO… it’s counter-productive!  You have to eat!!!  Get enough protein to feed your muscles, and enough fat to fuel your motor, and your body will literally become a fat-burning machine... that is, a machine that burns "fat" for "fuel". 
20g to 50g will be your daily limit for carbs, and you're best to get those carbs from healthy veggies and stuff instead of wine and fireball shots... but more about alcohol later.  Why 20g to 50g of carbs?  Because this is apparently the magic number at which your liver will start producing "Ketones"… the signal telling your body that there's no more sugar left, so it's time to burn fat.  "Hello, Gallbladder... wake up and metabolize some fats, buddy.  We're outta gas and we're switching to diesel".  Un-huh…
Does this sound like something a doctor would say?  NO, IT DOES NOT.

I’M NOT A DOCTOR.  If you have serious questions, please ask a doctor.

The Problem with KETO...
1. Food preparation takes time.  It's not a terrible commitment, but fat bombs, chocolate mousse, bread baking, cookies... it all takes time. How much time?  You could eat a boring diet or chicken thighs, bacon, eggs & buttery broccoli and probably do well enough on KETO.   You just might put some more time into it when you feel like something different.
2. Cream cheese & Almond Flour is expensive.  You'll go through a lot of it, but if you have a Costco membership, then the almond flour and 1 liter tubs of cream cheese are the best deals we've been able to find by quite a margin.  You'll go through a lot of butter and eggs too.  Fortunately, you start eating a lot less food as you progress, but grocery day is always going to be expensive if you do some baking & cooking to keep your meals interesting.  Asparagus, Cauliflower, Broccoli & Berries aren't usually among the cheapest items at the grocery store, either.
3. Snacking on the road.  You'll begin to realize that everything within easy reach is full of sugar and carbs, but it's manageable if you reach for the pepperoni sticks, beef jerky and cheese when you're running around town.  Running into the grocery store for a big bag of jerky really isn't a hardship, is it?  Grocery stores often have roasted chicken and great stuff in the hot lunch section, too.  Green Veggies & Ranch!  It really ain't so bad.
4. Eating out. It's easy. There are all sorts of KETO friendly meals out there, even if they're not intended to be that way.  You can always sub salads with fatty dressings for the fries or potatoes that you can't eat.  Stay clear of bread and breaded stuff and have the Cheeseburger without the bun... double-bacon heaven!  Try lettuce for a bun.  Maybe a taco-salad without the chips... extra sour cream makes up for the smiles.  I'm able to eat chicken wings, too... lots of Ranch dip and stay away from sugary sauces.  Yes, the dusting of flour and vegetable oil contains carbs, but it's apparently not enough to kick me out of Ketosis.  You'll have to watch this for yourself, but KETO gives you a lot of options.  It's not what you'd call a restrictive diet. If you’ve been good all week, and you screw up with a few extra carbs at a restaurant, I’d expect most people should be just fine. Fine as we are, anyway.
5. DEHYDRATION.  Notice that's in CAPITAL LETTERS?  Drink plenty of water.  I found the thirsts that come along with KETO are out-of-the-blue and very dire.  One minute you're fine... the next minute, you feel like you've been wandering the dessert all day.  I surely drink 2L of water every day, and I always have it available everywhere I go.  If you don't like regular water, then mix it with MIO or Kool-Aid.  Many brands of these flavour bottles have sucrose, but many have stevia if you appreciate the more natural option.  It makes water much more fun! 
6. SO, YOU CAN CHEAT?  Anything in moderation, right? I've heard about pills that get you back into Ketosis more quickly, but I didn’t find them necessary. Ketosis is all about your body running out of sugar and performing differently.  If you're using pills to get into Ketosis while there's still sugar being processed in your body, then where does all the sugar go?  Are you running on two fuels, now?  All I'm going to tell you is that KETO works well and it's very simple.  If you're cheating so frequently that you need pills to make up the difference, then think it through.

ALCOHOL & DRINKING
I’m a pretty good drinker at times… you’re probably chuckling about your drinking habits, too.  On KETO, I find that I lose my drive to drink very much, although I'm still not completely sure why this is.  I understand that your liver doesn’t have to work as much while on KETO, as it's not busy breaking down sugars and carbs all the time.  When you drink, your liver fires up and breaks down the alcohol so efficiently that you're bombed after only a few drinks.  Then you feel completely sober after a couple of hours. Does that sound like Doctor Talk? 
I still enjoy a few social drinks, but prefer soda water & MIO to a rye & coke.  You're able to drink just about anything without sugary additives, without fruit juice, and without sugary pop, and you're able to drink low-carb beers without kicking yourself out of Ketosis, too.  There are about 5g of carbs in a glass of wine, so you've gotta make that part of your carb count for the day if you're indulging.  On the bright side, there are only 1.5g of carbs in a glass of champagne.  Finally, a reason to be classy!
Verdict: you don't have to stop drinking, but you probably will.  It's no fun being completely bombed after 4 of 5 drinks, and the buzz that you're used to getting from alcohol takes away from the energy you're enjoying from KETO.  If you're like me, you'll find that too much alcohol brings you down very noticeably and you'll stay away from it after a time. I might have a couple of glasses of wine after I get home some nights, but it’s because the couch is right there. I know I’ll be sleeping before too long.

GETTING STARTED
It's easy to begin:  just stop eating carbs.  The lists below will tell you how to do it, and there's a chance you know most of this stuff already.  Have a lot of snacks ready to go in the fridge, because you'll be grazing frequently when you set out:  cooked bacon, pepperoni sticks, bite-sized cheese, hard-boiled eggs.  The feeling of peckishness is due to your body missing all the sugar it's used to being fed so regularly.  Your body is telling you that you're hungry because you're running out of gasoline.  It takes a few days to switch over to diesel. 
Perhaps the hardest part is wondering what to snack on when you're watching a movie.  Parmesan Crisps from Costco are an awesome, and so is a personal meat & cheese platter, double pickles... with KETO crackers!  Veggies from the lists you'll see below are terrific, as you can pretty much eat all the ranch dressing you can stand.  You'll also love a KETO hot chocolate with a cookie or two.  Don’t reach for the potato chips… eat something and you won’t want them after the craving is gone.

This is a basic meal plan that’ll get you started. You’ll feel hungry at first because your body isn’t getting any sugar. Eat a little more and enjoy yourself. Your portions will decrease pretty naturally as you progress.
BREAKFAST: Keto Coffee, a few strips of bacon and an egg cup or two with a few slices of avacado for fat, and maybe some sour cream!
SNACKS: Pepperoni stick with a cheese string
LUNCH: Taco Salad without the corn chips… extra ranch & sour cream! Go easy on the salsa… tomatoes are carbs
SNACK: Fat Bomb!
DINNER: 2 BBQ’d chicken thighs with bacon/mushroom sauce and a salad
EVENING SNACK: Keto Hot Chocolate

THE FIRST WEEK
Your first week, you'll likely find that you're eating way too much protein.  This can apparently cause problems over the long term, so you should definitely pay more attention to it once you get going.  You'll figure out how to eat "fattier" once you've settled in.  When you've started eating enough fat to balance your diet properly, you're likely to get a couple days of sluggishness that people refer to as, "The KETO flu".   

KETO FLU
You’re tired. Run down. It's simply your body adjusting to the new fuel, I suppose.  Watch Netflix and stay home. Your food portions will become much, much smaller after this point, and as the fat content gets higher and higher you'll probably find that you're dropping pounds like quarters at a casino.  You might even find that you're going an entire day without eating, and that you don't even think about it? 

TRACKING YOUR WEIGHT
A lot of this weight is sure to be water, and your weight could fluctuate quite a lot from day to day if you're tracking it too often.  As long as you're feeling healthy and happy, don't worry about it too much.  Those jeans you haven't worn in three years are about to fit!  You've heard of "fasting" once in a while for the best results?  It sounded absolutely horrible to me at first, and there was no way I would ever agree to do it.  Yet, after a few weeks, I was surprised to find out that it's really easy.  I've elected to not do the fasting thing thus far, because I'm not in this to lose any more weight.  I'm sure it wouldn't bother me at all if I decided to do it.  I like knowing that there's fuel in my tank every day, and it's worked well for me to this point.  

My typical meal on a regular diet might have consisted of a couple chicken thighs and a big plate of pasta, but on KETO I eat much less than half of this, smothered in fatty sauces and all things delightful.  You'll probably find that your food costs drop considerably once you've been doing KETO for a month because the portion-sizes are so much smaller and you eat less frequently.  The food is very satisfying and your belly always feels full.  

So with that said, I hope you enjoy the recipes and have a great time!  I’ll be adding more as soon as I can. Thanks for reading...

Pete

The RECIPES

WATER
No one has to tell you "how" to make water.  DRINK WATER.  It's the first recipe and it's the most vital recipe in this list.  I'm not a huge fan of regular ole' boring water unless I'm really thirsty, but the Kool-Aid and MIO flavour bottles make water easy for me to enjoy.  Since I enjoy it so much, I drink a lot of it.  A lot of water is good, although perhaps your Doctor would have something to say about artificial sweeteners.  Again, I am NOT a doctor.  This is stuff that works for me.
* Read the article on kidney stones in the above paragraphs *

CREAMY, SMOOTH, RICH & DELICIOUS HOT-CHOCOLATE
This is hot chocolate like you've never had before!  So smooth and creamy, it makes an amazing movie snack with a couple of chocolate chip cookies.  Really... this is like dessert, and if you've had a big meal, it's almost too much.

INGREDIENTS:
- 1.5 cups of Almond Milk
- 1.5 cups of half & half cream
- 3 to 4 tablespoons of cocoa powder
- 1/3 teaspoon of cinnamon
- add sweetener until it's sweet enough
- just a 'pinch' of salt

FAT BOMBS
There are a few varieties of fat-bombs, from the regular ones to Tiramisu, to Peanut Butter.  They're all pretty awesome!  Mouth-sized chocolate-coated treats that contain a lot of the fat you're going to need for the day.  We find they're best kept in the fridge, but they stand up well at room temperature and can be brought along as snacks throughout the day.

THE OUTSIDE:
- Dark Chocolate 90% 
- Sweetener (to taste)
 

INSTRUCTIONS:
- Soften the cheese, coconut oil and butter.
- Mix them all together and add the cocoa powder, vanilla and sweetener.
- You can add the almond milk or coffee at any time to make mixing easier
- Leaving the mixture to settle should firm it up to the point you can roll it into balls with your hands
- Place the balls in the freezer
NOTE:  If the mixture is too thin you can thicken it by adding more more cheese, you can cool it in the fridge, or you can use less coffee or Almond Milk as you go.  
- Next step:  use a double-boiler setup to melt the chocolate.  * If you're unfamiliar with this, simply boil water in one pot, and melt the chocolate in a pot above the boiling water.  Don't even bother trying to melt chocolate in a pot directly upon the burner.
- As the chocolate melts, add your sweetener and stir until it's a sweetness that you're happy with.
- Cover the balls in the chocolate and place them on a rack, silicon mat or parchment paper as you go.
- Place them in the freezer or fridge when you're finished.

SAMOSAS !!!
These little appies are truly amazing!  A great treat that you can leave uncooked in the fridge until you're ready to cook them up in about 10 minutes in the toaster oven.  You'll have to work with the dough quickly, as it sets up in about 15 minutes and becomes hard to work with.  It's cheese-based so you’re not going to get it back if you miss your window!  It's not a terrible rush, just make sure you're properly set up so you don't waste any time... that's why I'm putting the folding instructions at the beginning of the recipe.  Know what you’re doing first. Folding a Simosa is easy... make a 4" x 4" square, start at the bottom corner and roll it into a cone... tuck the filling in quite tightly with a spoon or your fingers... close the open end and press the edges down with a fork to make it look pretty.

DOUGH INGREDIENTS:
- 3/4 cup of Almond Flour (fine works best)
- 1/4 teaspoon of Cumin
- 1/2 teaspoon of salt
- 8 ounces (200+ grams) of shredded mozzarella
- 2 Silicon Baking Matts, or parchment paper

DOUGH INSTRUCTIONS:
* Use very low heat, or a double-boiler for melting cheese.
  A double-boiler is either: A. bringing one pan of water to a      boil, reducing the heat, & placing a 2nd pan on top for            cooking or B. Take a bigger pan of boiling water off the            burner once it's boiling and place the cooking pan within        the bigger pan.
  (Either technique produces gradual, even heat).  Use about    2 inches of water.  The important part is that the cooking          pan doesn't touch the burner... a hot spot will kill your mix.

- In a 2nd pan, mix the Almond Flour, Cumin, Salt & Mozza.
- Place the cooking pan over the water pan... stir as it heats
- When the Mozza is melted, the mixture will form a dough.
- Spread the dough onto the silicon matt or parchment paper and knead it for a few minutes to make sure it's well-mixed.   Don't let it sit too long, as it gets hard to work with in about 15 minutes!  That's plenty of time to make this recipe, but you want to be efficient as possible.
- Put another mat or sheet on top, and roll it thin & even.  If the phone rings or there's an explosion in the driveway, place your      sheets in a warm oven to buy yourself some time.
- Cut into 4" squares, and then start making the samosas one by one.  Make a cone, stuff it with the samosa mix, and then close it up and put it on the plate for the fridge.  It's great to have two people to do this together, as the dough sets up quickly.   Unlike regular dough, this is mostly cheese-based.  No amount of butter or prayer will bring it back to life, although keeping it warm buys you some extra time.  It's not a terrible panic, but don't waste any time by having everything ready in advance so things go smoothly.
- If you'd like to cook the Samosas immediately, place in the oven on a cookie sheet at 350F for about 10 minutes until golden brown and a little crispy on the edges.  They're okay when re-heated, but absolutely amazing when baked as you need them!
- Serve with tzatziki, mango chutney or plumb sauce... even hummus is nice!  Look up some Indian recipes for sauces if you like.

This is an easy one! We were dying without pasta in our lives, so this was a real diet-saver that kept us running without a hitch. It’s also a great way to get all the fats you’ll need to keep your engine running.
The pasta you make doesn’t need to be boiled! Just add it to your favorite sauce & stir it in before you eat.

1 250g package of cream cheese softened… (soft enough to whip with the eggs, or at room temperature).
8 eggs
5 - 7 Tbsp of Psyllium Husk

TIP: If you want to make Macaroni & Cheese, make thicker pasta and cut the strips into smaller pieces. It’s pretty close!
Add any spices you want to the pasta dough… parsley, garlic, salt or pepper, chili flakes… have fun with it!

INSTRUCTIONS:
This is so easy…
Mix everything together.
Bake it at 350 for 12 minutes, or until it’s as soft as you like it.

Use it to top your steak or chicken and enjoy!
It’s also great with KETO crackers or celery sticks.

GNOCCHI BITES

I love these! To tell the truth, they’re more like mashed potato bites than gnocchi pasta, but they’re still pretty fantastic, so I had to include them in the recipes.
Fry them up in a pan nice & plain, or do them up with bacon, onion & sour cream, like perogies! It’s a great side with just about any meal.
ONLY cook them from frozen, or they’ll fall apart on you.

INGREDIENTS:
128g Almond Flour
14g Gluten Flour (aka. Vital Wheat Gluten)
… OR you can use 14g Coconut Flour (we prefer Gluten Flour).
2 tsp Xanthan Gum
210g Ricotta Cheese
75g Grated Parmesan Cheese
Kosher Salt to taste
1 egg lightly beaten
You’ll need 2 bowls

No-Bake CINNAMON DOUGHNUT HOLES!

These little guys are awesome and super-easy to whip up in a hurry! No baking! Keep them in the fridge to snack on whenever you like.

INGREDIENTS:
2 cups almond flour
1/4 cup sweetener… (depending on your brand, you could need more or less than that). Taste the dough as you go.
Dash of sea salt
2 tsp all spice OR nutmeg, (either works great)
2 tsp cinnamon
3/4 cup coconut oil
1 tsp vanilla
1 tbsp water

BREAKFAST EGG CUPS

Grabbing something quick for breakfast is an important part of the Keto Routine. You can’t go hungry if you want to lose weight! I like to heat these up for 20 seconds in the microwave before eating them, but they’re great cold, too.

INGREDIENTS:
Muffin Pan
Thinly-sliced ham or salami
1 cup shredded mozza or cheddar cheese
12 eggs (1 egg per cup)
Salt and/or pepper
1/2 cup finely diced mushrooms
1/2 cup finely diced green onion
1/4 cup finely diced jalapeno (optional)