Product Spotlight: Nush Cakes | Delicious Dairy Free Keto Treat

Okay people, hold on to your britches. I, yes, I, Cristina am promoting not only a sweet treat but a packaged one at that. Pigs can fly apparently!

I was first introduced to Nush Cakes at Kyndra’s house, some of you may know her at Peace Love and Low Carb. I was weary at first. I grabbed the colorful packet, containing an individual little cake in it. Proceeded to turn it over and read the ingredient list.

blueberry cake

I was impressed. No, really. A packaged keto food that didn’t include dairy, nuts or fillers. Made with organic ingredients. These cakes use flaxseed (which is naturally high in fiber), coconut oil, erythritol and monk fruit.

Bonus, the blueberry flavor tastes like real deal blueberry muffins. The carrot cake is very impressive. They are soft, moist, taste downright sinful and you know what? No weird digestion issues, aftertaste or negative side effects.

You can order them HERE. SAVE 20% with code: CASTAWAY (only valid thru Oct)

keto cakes

colorful nush cakes

So….what are Nush Cakes and where did they come from?

Created by a mama who wanted to make low carb, low sugar food for her family. Muffy Mead-Ferro is all of us, trying to get our families to eat better!

The more we read and the more we know about how our bodies work, the more committed we are to helping people get off the sugar-and-carb roller coaster. And it is a roller-coaster! Have you ever noticed when you have one chocolate chip cookie, all you want is 10 more? That’s partly because your blood sugar is spiked, and then crashes, and the quickest way to prop it up again is more sugar. Meanwhile, you’re growing a huge colony of sugar-loving microbes in your gut that are also demanding more sugar. We think it’s time to turn this train around! -Nush Cakes Mission

nush cake

The Ingredients

All of the flavors are made from the same base:

Water, Organic Flaxseed Meal, Organic Coconut Oil, Egg, Organic Glycerin + Organic Baking Soda.

Then natural flavors like rosemary extract, sea salt, blueberry etc are added for flavor variations. Full disclosure… the BLUEBERRY is hands down my favorite, and it’s NUT FREE TOO!

Yes, dairy and nut free, organic keto snack. Bonus because they are made with flax they are organically high in fiber, so the net carb count is really low. None of that smoke and mirrors where a fiber is added to a recipe to achieve this. These cakes are the real deal.

So there you have it! I’m excited about these. I like to company and I reached out to them, and they were really stoked to help me spread the word.

So much so that they gave me a killer discount code for you CASTAWAY will save you 20% on all your purchases through October! 

I like to serve it up with some whipped coconut cream, lemon zest and flake salt. So delicious!

Low Carb Chocolate Chip Cookies (Paleo, Keto)



Breakfast Sausage Noodle Skillet (Whole30, Paleo, Keto)

This Whole30 Sausage Skillet with veggie noodles is pure comfort food. I love the sweet and spicy components here, a result of using carrots… but you can use kohlrabi noodles too. They’re a little lower in carbs and more neutral in flavor.

To save time I just bought the carrot noodles in the produce section of my Whole Food. You can also just spiralize your own veggies anytime with a very affordable and versatile appliance: the spiralizer. I use this one.

I will say, even my carrot hating husband gobbled this up. Full disclosure we are it all. Yup, the whole recipe in one sitting, just the two of us.

Great for weekend breakfast or breakfast for dinner, this egg free dish can easily be made AIP compliant using homemade AIP pork sausage (there’s a recipe in my book Made Whole). This Whole30 Sausage Skillet is all about the right sausage. Using a sweetener free, quality sausage is key!

I used the breakfast sausage from my Butcher Box which is absolutely delicious and made from pastured raised, heritage pigs! I’ve been really happy with my Butcher Box, a monthly, bi-monthly subscriptions of proteins delivered right to your door. They always have awesome offers which you can check out here. 

This would also work with my Roasted Lemon Crispy Beef if you don’t eat pork, recipe HERE.

Hope you make this, hope you love it. I know we did!

whole30 egg free breakfast


Breakfast Sausage Noodle Skillet (Whole30, Paleo, Keto)

whole30 egg free breakfast

A delicious, crispy, tangy and sweet one skillet meal that is total comfort food while still being super healthy and hearty!

  • Author: Cristina
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 2-4
  • Category: whole30
  • Method: stove top
  • Cuisine: comfort


1 pound of ground breakfast sausage

2 tablespoons bacon fat

2 cups carrot, turnip or kohlrabi noodles

½ teaspoon salt

2 sprigs thyme

a squeeze of lemon (optional)

1 teaspoon granulated garlic

1 cup fresh arugula


Seedy or spicy mustard


Heat a large cast iron skillet over medium heat (for about 5 minutes).

Add the sausage by crumbling it up in to the pan. Cook, stirring often until the sausage is browned.

Add in bacon fat and veggie noodles. Stir well then let it cook undisturbed for 4 minutes.

Scrape from the bottom of the skillet and turn the noodle and pork mixture with a large spatula and cook, undisturbed, another 4 minutes.

Add in salt, thyme, lemon, garlic. Stir well, and cover. Cook another 3-4 minutes.

Open, scrape and mix.

Serve and garnish with fresh arugula and mustard!


*Macros will vary depending on what noodles and sausage you use!

*For AIP get black pepper and nightshade free sausage, for Whole30 use sweetener free sausage*

Keywords: sausage skillet

My Whole30 Costo Haul with Printable Shopping List

Whole30 Turkey Meatballs with Pesto Noodles (Dairy, Nut and Egg Free)


What I learned from my first Whole30

Flourless Double Chocolate Muffins

keto muffin

Today is my husband’s birthday! We’re in a new house, with no furniture and bare essentials in the kitchen. Luckily, I have some friends in town that lent me a skillet and a few kitchen wares to include a muffin pan. Hence… MUFFINS! Yup… I was itching to get recipe developing in the new place, and with J’s bday, it just seemed right that it would be a sweet treat. Although these aren’t for his birthday! Ha! Jack really wanted to bake. Today we’re also making the muffins from my cookbook. 

Chocolate Lover’s Muffin

Rich and gooey, made even richer and gooey by the melting chocolate chunks! These flourless muffins are made of eggs, cacao, tahini, and love. Little hands helped stir this recipe together and the hopes of a 5-year-old made it work. Sometimes, I swear, I don’t know how these things turn out. I’m a mix everything up and hope for the best kind of cook. I’m instinctual and the opposite of calculated.

paleo chocolate muffin

Paleo. Check! Keto. Check! Dairy + Nut Free. Check!

Yup, flourless double chocolate muffins check the allergen boxes (except egg free, sorry). Bonus, they’re pretty flexible in terms of seed butter… which what you got. Tahini, sun butter, tigernut butter… even if you want to use peanut or almond butter. It’ll do.

As far as the sweetener I used a mix of stevia and local raw honey since I made these for the boys. But using ChocZero, Lakanto or another low carb liquid sweetener will work just fine. When using a low carb sweetener these bad boys are only 10 total carbs per serving, which is pretty rad for a muffin!

healthy chocolate muffin

keto chocolate muffin

keto chocolate muffin


Flourless Double Chocolate Muffins

keto muffin

One bowl, easy peasy recipe for moist and rich chocolate muffins!

  • Author: Cristina
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25 minutes
  • Yield: 9
  • Category: keto
  • Method: baking


2 large eggs

1/4 cup room temp coconut oil (this one)

2 tablespoons tahini (this one) or sun butter

1/4 cup low carb or paleo sweetener (lakanto syrup, Swerve or Honey etc)

1/2 teaspoon liquid stevia glycerite (this one)

1 sifted cup cacao powder (this one), or use a spoon to fill up your measuring cup, do not scoop it up

1 scant teaspoons salt (this one)

1 teaspoon baking soda

1 teaspoon ground coffee (instant coffee or fresh espresso grind)

1/4 cup coconut cream (this one) or cashew creamer

1/4 cup hot water, more as needed

60 dark chocolate chips or chunks


Pre-heat the oven to 350F. Line a muffin tin with muffin liners and lightly spray with coconut or avocado oil.

In a large bowl whisk together the eggs, coconut oil, and tahini with a fork until fluffy. The coconut oil might get clumpy with the cold eggs, that is fine. Add in the sweeteners and mix in thoroughly.

Stir in the cacao powder, baking soda, salt, and coffee until well combined, and sort of dry.

Add the coconut cream, followed by the hot water and stir until the mix is fluid again. If the mix is thick like a stiff paste, add in spoonfuls of hot water, one at a time, mixing it in completely before the next,  until it becomes fluid but thick like cake batter!

Give it a taste (that’s right, lick the spatula), adjust salt or sweetness as needed.

Mix in half of the chocolate chunks or chips, if you are using a bar, chop it up into small pieces.

Distribute the batter into the muffin pan, filling 9 slots.

Top each muffin with 2-3 pieces of the remaining chocolate.

Bake for 15-20 minutes until slightly risen and firm looking, remove them from the oven and let them cool completely before handling.


*Nutrition Facts Reflect Use of Low Carb/Calorie Sweetener Like Lakanto* Depending on which keto sweetener you use you may need to use less than 1/4 cup. Please follow manufacturer instructions and/or your preferences.


  • Serving Size: 1
  • Calories: 145
  • Sugar: 0.2
  • Sodium: 36.3
  • Carbohydrates: 10.3
  • Fiber: 3.8
  • Protein: 3.8

Keywords: flourless chocolate muffins

flourless muffins


Cheesy Cauliflower and Crispy Steak Casserole (Dairy Free, Keto, Paleo, Whole30)


Superfood Sheet Pan Omelet (Paleo, Keto, Whole30)


Instant Pot Chicken and Mushroom (Paleo, Whole30, Keto)



Dairy Free Blueberry Pancakes (Keto, Paleo, Gluten Free)

nut free dairy free keto pancakes

My Jack loves flapjacks and being his mama I’ve become a healthy pancake expert. I whip up various batches of keto paleo pancakes a week, always changing up the ingredients to vary his nutrition. When they’re AWESOME, like these keto blueberry pancakes, well then they make it to the blog!

keto blueberry pancakes

No Sweetener No Problem

My kid enjoys his pancakes with raw honey. I enjoy them plain or with fresh berries and a pat of … well, not butter… not since I had to omit it from my diet… and coconut oil just isn’t the same. Enter Butter Flavored Coconut Oil. I KNOW! FLAVORED. I was off-put to.. until I read the label and was surprised that the butter flavor in the Nutivas Butter Flavored Coconut Oil is made from plants and fermented herbs and they explain it right there on the jar. So, no beaver anal glands.

So a pat of wanna be butter coconut oil and pinch of salt and these keto blueberry pancakes are perfect. The natural sweetness of the blueberries really satisfies! I bet some whipped coconut cream would go well too!

Keto Blueberry Pancakes!

nut free keto pancakes

nut free paleo pancakes


Keto Blueberry Pancakes

keto blueberry pancakes

Dairy and nut free Keto (and paleo) Blueberry Pancakes!

  • Author: Cristina
  • Prep Time: 5
  • Cook Time: 12-15
  • Total Time: -25575552 minute
  • Yield: 6


1/2 cup fresh blueberries

4 large eggs

1/4 cup + 1 (maybe 2) tablespoons coconut flour

1 teaspoon baking powder

1/4 teaspoon fine salt (or 1/2 teaspoon coarse salt)

1/2 teaspoon Ceylon cinnamon

1/2 cup full-fat canned coconut milk

2 tablespoons buttery coconut oil 


Combine all of the ingredients in a blender (except the coconut oil).

Blend until smooth.

Use a spatula to quickly transfer the batter to a bowl, it will go from fluid to thick in a few minutes.

Let the batter sit in the fridge while you heat a large skillet over medium heat. IF your batter hasn’t thickened to almost a paste-like consistency, add the extra tbsp of coconut flour.

When the skillet or griddle have come to temperature add 1 tablespoon of coconut oil to it.

Measure out 1/4 cup of batter for each pancake. Cook 3 minutes then flip and cook another 3 minutes. Add more coconut oil to the skillet for the next batch of pancakes.

Makes about 6! Top with extra buttery coconut oil and fresh berries!


  • Serving Size: 2 pancakes
  • Calories: 305
  • Fat: 24
  • Carbohydrates: 11
  • Fiber: 6
  • Protein: 10

Keywords: keto blueberry pancakes

Vanilla Tahini Fudge Fat Bomb (Keto, Paleo, Dairy + Nut Free)

Crispy Baked Chicken Wings with Ginger Lime Sauce (Whole30, AIP, Keto)

paleo keto pancakes

Meatball Frittata (Whole30, Paleo, Keto)

Frittatas are like quiche’s casual cousin. Skip the crust and bake up a bunch of stuff in a skillet with eggs. Boom. The best thing about this meatballs frittata is that it enlists leftovers! I don’t know about you but my boys eat A LOT. So it’s tough to make meals, even batch cook meals last for two or three full meals. A great way to STRETCH a recipe is to add eggs. 

whole30 frittata

whole30 frittata

By taking the leftover Turkey Meatballs and Zoodles from THIS RECIPE, baking them into eggs and slathering with pesto, we’ve got a whole other batch cook meal. Great for dinner with a side salad or breakfast to go all week. 

Trust me, when you’re on a Whole30, this whole cook once, eat a zillion times thing, it works. When I make the Turkey and Pesto Zoodles, I pop the frittata right in the oven, and make it all at the same time. When we clean up after dinner and put everything away… we’ve got a whole other meal ready to go! 

whole30 frittata

First things First…

Make the zoodles, make the meatballs, make the sauce. EVERYTHING YOU NEED HERE.  

Dig This Meal Prep Stuff?

Stay tuned! More sheet pan meals with leftover makeovers coming soon. Also I am working on a mix and match meal prep guide, putting together all of these recipes with shopping lists and cooking schedules to maximize your kitchen time and your budget! 

whole30 frittata

whole30 frittata


Meatball Frittata (Whole30, Paleo, Keto)

A delicious leftover makeover recipe. Perfect for meal prep or brunch!

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 25
  • Total Time: 35


  • 2 cups zucchini noodles (zoodles, see notes)
  • 6 small meatballs (turkey meatballs, see notes)
  • 6 large eggs
  • 1/4 cup dairy free cream (coconut or cashew, see notes)
  • 1 teaspoon fine salt
  • 2 tablespoons Pistou (see notes)


  1. Pre-heat the oven to 400F.
  2. Grease an 8 or 9 inch skillet lightly.
  3. Spread the zoodles out over the bottom of the skillet.
  4. Make 6 holes in the zoodles and arrange the meatballs. I like to do this in a symetrical pattern.
  5. Blend the eggs, salt and cream in the blender for 45 seconds on high.
  6. Pour the egg mix into the skillet. Set the skillet in the oven on the middle rack.
  7. Bake for 25-30 minutes until the eggs are golden and the center is set.
  8. Remove from the oven, let it cool.
  9. Run a spatula under the frittata to separate it from the pan then flip it over onto a cutting board.
  10. Spread pistou (pesto) all over it. Slice, share, enjoy!


  • In case you skipped the text in the post, the meatballs, zoodles and pesto are from a previous recipe, the link is above! See that post for those recipes and instructions on how to prepare the zoodles. Not to worry, it’s all very simple!
  • * You can use coconut cream from a chilled coconut milk can or my DAIRY FREE CREAMER, recipe here:
  • While this creamer has a little cinnamon and vanilla it is mild enough that it still works great in this recipe!


  • Serving Size: 4

Low Carb Zucchini Fritters (Paleo, Whole30, Keto)

Broiled Burger with Avocado Dill Broccoli Slaw (Paleo, Whole30, Keto)

Superfood Sheet Pan Omelet (Paleo, Keto, Whole30)



Dairy Free Coffee Creamer (Keto, Paleo, Whole30)

dairy free bulletproof

dairy free coffee creamer

Ever since my first Whole30, three years ago I have been on the hunt for the best Dairy Free Coffee Creamer. I have done cashew creamer (HERE), I have done bulletproof coffee, ghee, coconut milk and coconut cream. While all delicious, viable, dairy free coffee options, they all included my blender.

I’m sure you’ve tried to plainly mix in coconut milk into your coffee… how about some collagen too? With a spoon? Plain, chunky, fail. Gross. Then there are some store-bought options, like Nutpods. I hear they are great, but alas, I can’t afford to buy them on the regular, and also, they have some emulsifiers in them which don’t agree with me.

Homemade Is Always Better

When you’re on the road to health and wellness making things at home becomes second nature. While there are many convenience foods on the market, none of them will ever be better for you or as cost effective as making it your damn self.

Especially in the dairy free coffee creamer category. Weird fillers, starches and food like products always make their way in to make the product thick, or cheaper or shelf stable. No thanks.

With homemade dairy free coffee creamer, you get all the MCT goodness and cashew creaminess with ZERO shenanigans.

This creamer stirs in perfectly for a silky, creamy coffee that even looks a little frothed. I like to use my fork to stir it up and bingo! No blender to wash. Creamy, filling, delicious coffee with zero crap, zero sugar.

Bonus, unlike other keto coffee creamers you won’t get pools of fat floating above your coffee!

Now let’s take a look inside this amazing Whole30 coffee creamer!

The Ingredients

Raw cashews, soaked (activated) to minimize the phytic acid (an anti-nutrient that can impair nutrient absorption and irritate the gut). To activate nuts soak them in filtered water with 1/2 a teaspoon salt for four hours. Drain and rinse well before use. You can purchase these at the bulk section of your Whole Foods or HERE. 

Medium Chain Triglycerides! MCT’s are fatty acids derived from coconut oil, the short chain fatty acid goes straight to the liver to be converted into ketones. MCT’s aren’t stored in your body or liver, they are pure fuel! Adding MCT oil to your coffee is a great way to boost the energy and get your body into ketosis! I like THIS ONENote on the MCT! Someone commented below that the MCT didn’t sit well with their tummy’s. I have heard of that before- so if you have never tried it before you kind of need to wean yourself onto it. Use almond or coconut milk instead. Try adding in 1/4 cup MCT at a time, until you work your way up to the full dose. 

Collagen Peptides! Collagen peptides or collagen hydrosoalte is gelatin’s water soluble brother. Made from pastured animal bone, skin and/or joints this flavorless, odorless, white powder dissolved completely in liquid and does not gel at all. It’s perfect for this make-ahead creamer. Adds amazing gut healing, hair, skin and nail health benefits to your morning cup of joe, plus a little quality protein! I like THIS ONE. 

A little pure vanilla extract, ceylon cinnamon and pink Himalayan salt for flavor and you’ve got yourself one top-notch dairy free coffee creamer. For about $20 in ingredients, you get 40 ounces of coffee creamer, that’s about .50 an ounce. Whereas the leading dairy free coffee creamer goes for $2.50 an ounce!

dairy free keto


Dairy Free Coffee Creamer

delicious, healthy coffee creamer that stirs in perfectly!

  • Author: Cristina Curp
  • Yield: 5


  • 1 1/2 cups soaked, raw cashews (use hemp hearts or pumpkin seeds for nut free)
  • 1 1/2 cup MCT oil (or full-fat coconut milk)
  • 1 1/2 cups filtered water
  • 1/2 teaspoon pink Himalayan salt
  • 1 teaspoon pure vanilla extract (vanilla bean powder for Whole30)
  • 1 teaspoon Ceylon cinnamon
  • 1/2 cup collagen peptides (optional)


  1. Make sure you soak the cashews (or seeds) per the instructions above. Rinse and drain them.
  2. Place them in the blender.
  3. Add in the rest of the ingredients (water, mct, salt, vanilla, cinnamon, and collagen) to the blender and blend until smooth, about 30-40 seconds in my Vitamix.
  4. May take a little extra juice in a regular blender, you want the mix smooth and frothy… almost fluffy! IF you still have a grainy texture, like if you have a Ninja strain your creamer with a fine mesh sieve.
  5. Makes about 5 cups, I like to store it in 5, 8-ounce mason jars in the fridge for up to 8 days.
  6. You can also freeze the jars and then thaw in the fridge when you want to use.
  7. Add 2-4 tablespoons to your coffee and stir well to combine. Works great for hot and iced coffee.


  • per 1/4 cup serving: Calories 209, Fat 20.7g, Carbs 3.6, Fiber 1.1, Sugar 0.7, Protein 2.4


  • Serving Size: 20

Coffee & Peach Rubbed Spare Ribs


Keto Oven Fried Chicken (Paleo, Gluten Free, Whole30)

Superfood Sheet Pan Omelet (Paleo, Keto, Whole30)

The holidays are amazing and all, but let’s be honest, it can get a little hectic. Lot’s of cooking for parties, pot lucks and houses full with kids home from school, friends or in-laws. Breakfast is that one easy meal that can quickly become a huge production. Have you ever tried making omelets for a group of people… it’s a labor of love… well, not anymore. This sheet pan omelet will feed 2-3 people, just add 6 more eggs and you can feed 4-6! EASY PEASY, LEMOM SQUEEZY!

My Secret

Mann’s! I am obsessed with these super easy, super nutritious bags of goodness. This week Mann’s Fresh Veggies, sent me a huge box of all of their amazing vegetable blends. There is something for everyone, from kale to cabbage, to broccoli and back… these veggie blends save you time from shredding and cutting (and cleaning). So you can get all your veggies the easy way. No wonder their Instagram handle is @veggiesmadeeasy. Yup, I’m in love! Find Mann’s near you: STORE LOCATOR 

Butternut crinkle fries, cauliflower rice, slaws, salads are more. These quality produce products are a staple in my kitchen! Truly, since the minute my local grocer began to carry them, I was hooked. Check out my Easy Quiche with the rainbow slaw.

You know I’m all about NUTRIENT DENSITY, especially on a low carb diet, when veggies often get left behind… NOT ON MY WATCH! Roasted, sautéed, or tossed with salad dressing, these superfood blends are my secret to keeping my veggie intake on point!

Feed A Crowd

With 2 bags of veggies, half a pound of bacon and as many eggs as you like this recipe can flex is it’s muscles. Making meal prep breakfast or breakfast for the whole gang in no time. Another way to beef up the meal is to use the omelet as a wrap! Yes, roll them up with even more goodies inside, extra veggies, herbs, turkey or mayo! Like this recipe HERE.

Pro tip, like the sheet pan with parchment paper and you’ll even skip on scrubbing that!

After all it is the holiday’s so let’s spend less time working and more time enjoying each other!


Sheet Pan Omelet

  • Prep Time: 10
  • Cook Time: 40
  • Total Time: 50 minutes


  • 2 tablespoons avocado oil, divided
  • 2 bags Mann’s Power Blend
  • 1 teaspoon salt, divided
  • 1 teaspoon black pepper, divided
  • 1 teaspoon cumin, divided
  • 8 slices bacon (turkey, pork or beef)
  • 6-12 large eggs (depending on how many you’re feeding)
  • 1/4 cup coconut milk


  1. Line a sheet pan with parchment paper and pre-heat oven to 400F.
  2. Drizzle 1 tablespoon of oil on the sheet pan. Add the Mann’s Power Blend.
  3. Drizzle the remaining avocado oil, half of all of the seasonings. Toss to combine and spread out flat.
  4. Top with chopped bacon. Roast for 30 minutes.
  5. In the meantime whisk together the eggs, coconut milk and remaining seasoning. Note: If you’re using more eggs (6+, you will need to add more salt, 1/8 tsp more per egg).
  6. After the 30 minutes, remove the sheet pan from the oven, pour the eggs in it, use a spatula to spread them out evenly.
  7. Place the sheet pan back in the oven and bake another 10 minutes or until the eggs are set.
  8. Remove from the oven, cut into large squares and use a spatula to scrape them up.
  9. These crisp and thin omelet squares are great eaten as is, rolled up or topped with your favorite sauce or avocado! Yum!

Creamy Pumpkin Chili (Keto, Paleo, Nightshade Free)

Roasted Lemon Crispy Beef (Whole30, AIP, Keto, Paleo)

Coconut Caramel Slice (Paleo, Keto, Nut Free)

Flourless Pumpkin Brownies (Paleo, Keto, Dairy Free, Nut Free)

Omega-3 Keto Porridge from Keto Essentials

I’m super excited that Vanessa Spina (@ketogenicgirl) let me share this recipe from her new book Keto Essentials! This dairy free, egg free, and yes GRAIN FREE PORRIDGE  was absolutely delish. I made super easy adjustments and made it nut free too! 

I love that this is an “overnight oats” type of recipe. Warm to eat in the morning and you’re ready to go. The “oats” are primarily made of hemp seeds which pack fiber, protein and lots of omega 3! Whoot Whoot!

The Book: Keto Essentials 

I’m really loving how this book is organized. The front matter is clear. To the point and easy to understand. Vanessa really communicates a whole food approach to keto, with all the details you need to succeed and she does this in an uncomplicated way. I love her non-dogmatic guidance and that she answers so many FAQ’s in her Hot Topic chapter. 

The recipes look delicious and many of them are dairy free. They are also all clearly marked “dairy free”, “egg free” or “nut free”. There is an allergen index, three meals plans and comprehensive resources on the ingredients and nutritional information. 

The Porridge

This came together so easily! I skipped the almond milk and used coconut milk and water. I also skipped the walnuts and added in a scoop of Primal Kitchen Collagen Fuel. It was the perfect mid day meal to break my fast and recover from a grueling workout. I will definitely be making this again! 

I recently became a Manitoba Harvest Brand Ambassador and I got a huge box of their awesome raw, shelled hemp hearts! Choosing this recipe was a no brainer! 




Omega 3 Keto Porridge


  • 2 ounces hemp hearts
  • 1 tablespoon whole or ground raw pumpkin seeds
  • 1/2 teaspoon chia seeds
  • 1/8 teaspoon fine sea salt
  • 1/2 teaspoon ground ceylon cinnamon, divided
  • 1/4 cup coconut cream, room temperature
  • 1/4 cup almond milk (I used water)
  • 1 teaspoon powdered stevia
  • 4 drops liquid stevia (I just used 10 drops stevia)
  • 1 teaspoon shredded coconut
  • 6 walnut halves, chopped (I did’t use)


  1. Combine the hemp hearts, pumpkin seeds, chia seeds, salt and 1/4 teaspoon of the cinnamon in a bowl.
  2. In a separate bowl, whisk together the coconut cream, and almond milk. Pour the seed mixture and stir to combine. Set in the refrigerator and chill overnight.
  3. When ready to serve, heat the porridge in a saucepan over low to medium heat for 3-4 minutes, until warmed through. Alternatively, heat in the microwave for 1 minute.
  4. Mix in the remaining cinnamon, powdered stevia, and liquid stevia, adjusting the sweetness to your taste. Add more milk if a thinner consistency if desired.
  5. Top with shredded coconut and walnuts and serve.




  • Serving Size: 1

Easy Quiche Muffins (Keto, Paleo, Nut Free)

It’s not everyday I envision a paleo and keto friendly pie-esque recipe that turns out PERFECT the first try. I’d say it’s cause for celebration! These mini keto quiches are to die for. Delicious, packed with veggies, fiber and sating fats! Make a dozen of these over the weekend and have your first meal at the ready all week!


The Steps

First you cook some bacon up in a skillet. When it’s crispy you remove the bacon from the skillet and throw in a bag of veggie slaw. I like this one:


Sprinkle in a little salt and cover it. Stir it every 3 minutes for about 10 minutes. While that cooks make your dough.


In a small bowl mix together the coconut flour, flax meal and softened butter or ghee. Add in the cold water. Shape a ball. Put it in the fridge. (YES, easy AF keto/ paleo pie crust, you’re welcome). 


By now he veggies are done. Take them off the heat, and put them on a plate to cool with the bacon. 


Whisk together you eggs, coconut milk and seasonings. Line a muffin tin with muffin liners and lightly spray with coconut oil.


Grab your dough ball. Break off little chunks of it and flatten it to the bottom of the muffin tins. I use about 1/2 inch pieces and use my finger tips to mush it down. Bake those for 5 minutes. 

Mix the bacon and veggies with the eggs. Spoon into the muffin tins and bake them up to breakfast gold. 




Why These Baby Quiche Muffins Are AWESOME…

For one, they are so, freaking delicious. They are also crave busting, body fueling and visually pleasing. Yes, pretty food folks, it goes a long way. 

They’re also versatile! Use which ever combination of veggies you have on hand. Use ham or chicken, sausage or ground beef. Make them your own. I promise these little keto quiches will be a staple in your home. Even your grain eating friends will love these people!


You Will Need:

Muffin Tin Mixing BowlWhiskMuffin LinersKeto/Paleo Cooking Spray 


Easy Quiche Muffins

  • Prep Time: 20
  • Cook Time: 20
  • Total Time: 40 minutes


For The Crust

  • 1/4 cup coconut flour
  • 4-5 tablespoons flax meal
  • 1/4 cup softened butter or ghee
  • 1-3 tablespoons ice cold water

For The Filling

  • 4 slices sugar free bacon, diced
  • 2 cups rainbow vegetable slaw
  • 6 large eggs
  • 1 teaspoon fine salt
  • 1/2 teaspoon ground black pepper
  • 1/4-1/2 cup nutritional yeast
  • 1 cup full fat coconut milk
  • 1/2 tsp dried herbs
  • coconut oil or olive oil spray


  1. Pre-heat oven to 400F.
  2. In a large skillet cook the bacon over medium high heat, stirring occasionally until crispy.
  3. Use tongs or a slotted spoon to remove the crispy bacon from the skillet leaving the fat behind. Set the bacon on a plate to cool and add in the vegetable slaw. Cook here, covered, stirring occasionally for about 10 minutes. Sprinkle half of the salt in to the veggies.
  4. While those cook, mix together the coconut flour and flax meal in a small bowl. Add in the butter or ghee and use your finger tips to break up the butter until a crumbly dough forms. Add in the water one tablespoon at a time until the dough comes together and you can form a large ball with it. Cover and place it in the fridge.
  5. The veggies should be done by now. Remove them from the skillet and add them to the plate with the bacon to cool off. Turn off the stove.
  6. In a large bowl whisk together the eggs, seasoning and coconut milk. Add in the nutritional yeast and whisk until well combined, but not too frothy.
  7. Line your muffin tin with muffin liners. Lightly spray with oil.
  8. Grab the dough from the fridge. In 1/2 inch pieces, press it down to the bottom of the muffin tins creating a little crust.
  9. Bake the crusts for 5 minutes.
  10. In this time, mix the veggies and bacon into the egg mix.
  11. Remove the crusts from the oven and ladle in the filling to each muffin tin, filling them 3/4 of the way up.
  12. Bake for 15 minutes at 400F or until the centers are set and they are fluffy and golden.
  13. Take them out of the oven, let them cool for 5 minutes.
  14. Remove the muffin liners and serve!


  • Per Muffin: Calories; 155 Fat 12.5 Carbs 4.6 Fiber 2.3, Protein 6.6

Chocolate Chocolate Swirl Dairy Free Keto Ice Cream (Nut Free, Paleo Friendly)


Scalllion Pork Patties with Ginger Sauce


Feel Good Soup (Keto, Paleo, AIP friendly)


USS Avo (Baked Egg Avocado Boats: Paleo, Keto, Whole30)

Hey! We have a guest post! Steve is a fellow blogger and health enthusiast. I think we learn so much from each other in this community, that it would be cool to share other people’s stories on here too! TCK Fam, meet Steve! 

 He blogs over at

He made us these, thanks Steve! Recipe below!

His Story:

Hello there! If you are reading this then you might be wondering who exactly is
Keto Steve? Well I started my Keto Journey back in January of 2016 and
when I first started I was kind of like you. I was sitting there wondering where
to start and what would really happen to my body.

In the beginning it was all just a “science experiment” if you will, I wanted to
see what would happen to my body if I cut down on carbs and sugar. Within
the first few weeks it was relatively difficult, I was so used to getting fries with
a burger that it was second nature to me. I had to reprogram my brain into
getting a side salad or veggie instead of fries. The good news is that over time
my body got with the program and adapted to the new diet. Thankfully I didn’t
get the “keto flu” as it’s called, I can’t really speak to how I avoided it but I
guess I’ll just chalk it up to pure luck.

After a month on the diet I lost roughly 10-15 pounds which I honestly thought
wasn’t possible. All my life I had never really been a big kid but apparently I
had weight to lose and off it came. I had to start buying smaller clothes and
wearing belts which I hadn’t done since I was a kid. It was kind of a surreal
experience for me, this whole science experiment had a hypothesis I never
thought could happen.

With this new lifestyle came a desire to cook more of my own food instead of
constantly eating out. I came to appreciate the cooking process more and it
made me hyper-analyze what I was putting into my body. One thing kind of
led to another and I started posting my food on Instagram. In the beginning it
was just for fun and figured I could provide some inspiration for others. Over
time people started to take notice and began asking me for recipes or if I had
a website. I was at a fork in the road, keep it casual or turn up the heat and
start taking things seriously.

Long story short I made a website then began creating recipes and gained a
following on Instagram. Like I said, it was all just for fun in the beginning, but
for me it’s more about helping others and sharing my story. It’s important to
know that this doesn’t have to be a journey you do alone. Don’t be afraid to
reach out to others and ask for guidance or advice. We’re all on the same
team when it comes to self-improvement and 9 times out of 10 our objectives
are the same, to get healthier.

When I was first starting out I wasn’t afraid to email dieticians, doctors or
whoever would respond to my questions. If you’re out fishing with 20 different
fishing poles the chances of you getting a bite on a line is relatively high.
Heck, I’m by no means a health professional but the very least I can do is
share my experiences with you or refer you to someone who is better
equipped to assist you.

With that being said I do hope that I was able to inspire you in some way. It’s
never too late to make a change, especially when it comes to your healthy.
Take care of your body in the best way you can, because it’s the only one
you’ve got!

Thanks for following along and I do appreciate you taking the time to read a
little more about me. If you ever want to get in contact with me feel free to
message me on Instagram or email me at
Good Luck! 

The Recipe

Quintesential keto recipe. Eggs and avocado. Whole food. Simple. Nutritious. 




  • 2 Eggs
  • 1 Avocado
  • 1 tsp of Ground Pepper
  • 1 tsp of Chopped Chives


  1. Preheat the oven to 350
  2. Cut open the avocado and remove the seed
  3. Carefully carve out a large hole in each side of the
  4. avocado to make room for the eggs
  5. Slowly pour 1 egg in each side of the avocado
  6. Sprinkle the pepper on top of each egg piece
  7. Bake the eggs in the oven for 30 minutes until the
  8. inside is firm
  9. Remove the pan from the oven and allow it 4-5
  10. minutes to cool then enjoy!


Scalllion Pork Patties with Ginger Sauce

Single Serving Keto Bread (Dairy Free, Paleo, Low Carb)

Chocolate Covered Pumpkin Fat Bombs