Cold Brew Protein Chia Seed Pudding (Paleo, Keto, Vegan friendly)

keto chia seed pudding

Chia seed pudding is such an easy peasy, treat like food! It’s definitely under the real food category though. Chia seeds are definitely a super food and this recipe adds in hemp hearts for added protein, and then cold brew and coconut butter for a fat, protein and fiber packed no-cook meal that will keep you satisfied for hours.

cold brew chia seed pudding keto chia seed pudding

This meal in a jar is dairy free keto and delicious. If you omit the collagen, it’s even vegan! Whoa. I know. Who am I?

chia seed pudding

What’s so Super about these Super Foods?

Chia seeds are a great source of calcium and potassium and are pretty much all fiber with some protein and fats.

Hemp hearts are a great source of omega fats and the only plant-based source of protein with all amino acids and are over 25% protein! Also low in carbs, that are entirely fiber too these are the perfect addition to your low carb chia seed pudding.

I also use coconut butter and coconut milk to add natural sweetness and more healthy fats, you want a good ratio of fats to protein to fiber, this will keep you in ketosis and keep you full!

The cold brew, I like using THIS ONE, gives a nice energy boost, I love having this in the morning after my workout, but you can also use chai tea, matcha or just plain water if you don’t do caffeine.

The Ceylon cinnamon is great for blood sugar control and adds delicious flavor. Unrefined salt for trace minerals. Vanilla extract for flavor. Stevia leaf extract is optional for additional sweetness.

protein chia pudding

Dairy Free Keto Cold Brew Protein Chia Seed Pudding! Enjoy!


Quick Start Guide to Dairy Free Keto

Keto Hamburger Soup (Dairy Free, Paleo, Whole30, Nightshade Free)

Sunshine Fat Bombs (Dairy Free, Nut Free, Keto)


Cold Brew Protein Chia Seed Pudding (Paleo, Keto, Vegan friendly)

keto chia seed pudding

A dairy free, keto, chia seed pudding packed with protein and healthy fats! Dairy Free!  All brands used linked above in post text!

  • Author: Cristina Curp
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 3 servings
  • Category: no cook


2/3 (scant) cup chia seeds (or 9 tablespoons)

2/3 cup hemp hearts

1 cup full fat, unsweetened coconut milk

2 cups cold brew

2 teaspoons vanilla extract

30 drops liquid stevia (optional)

1/2 teaspoon Himalayan salt

1 teaspoon ceylon cinnamon

2 tablespoons collagen peptides (optional)

1/4 cup coconut butter (optional)


In a large bowl whisk together the chia seeds and hemp hearts.

Add in the coconut milk, cold brew, vanilla, stevia, salt, collagen and cinnamon, whisk continuously for 1 minute. Set aside.

In a small skillet melt the coconut butter over medium heat until it smells toasty and a few parts are lightly browned.

Begin whisking the chia seed pudding again and add in the toasted coconut butter as you whisk. Whisk for one minute, then quickly distribute the pudding between 3 jars.

Close with lids and let them set in the fridge at least 4 hours before enjoying!


  • Serving Size: 1/3 of recipe
  • Calories: 450
  • Fat: 26g
  • Carbohydrates: 28g
  • Fiber: 20g
  • Protein: 24g

Keywords: dairy free protein chia seed pudding

A Nut Free Version of Famous Diet Doctor Keto Rolls

keto bread and soup

The has become the number one website for low carb resources on the internet! Their success comes well earned as they are a team led by Dr. Andreas Eenfeldt and his wife Kristin (who is so nice)!

The site is a fountain of legitimate information and thousands of recipes. Namely their most famous recipe, the keto bread. The diet doctor keto bread roll recipe made with almond flour.

This recipe originally formulated by the Keto Queen herself, Maria Emmerich has quickly become an internet sensation. Find that recipe HERE.

diet doctor keto bread


I am a new contributor to them. I have just begun creating Latin recipes for their site and will be writing dairy free, nut free and otherwise allergen-friendly recipes for Diet Doctor. They are really nice folks.

While I’m having a great time working with them, those rolls had me craving some, bad. And I still don’t do so well with almond flour based baked foods. So! I made a nut-free keto bread. A copycat version of the famous Diet Doctor keto bread. I had to tweak the recipe ever so slightly to make it work with the new adjustments, but hot damn, I nailed it!


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


keto bread

It’s REALLY HIGH IN FIBER. ALL fiber actually! So calm down when you see the carb count. Either way, this kind of thing isn’t meant to be eaten all the time. I bet it will help move things along if you know what I mean (insert poop emoji here).

diet doctor keto bread

keto bread and soup

Pickle Juice

I used coconut flour, in the appropriate amount. Added a bit more psyllium husk, sifted the flour and used pickle juice instead of vinegar.

Trust me! You can use vinegar, but I love the pickle flavor. It’s subtle and REALLY drives home the bread …. er sandwich flavor!  This Diet Doctor Keto Bread is legit! IF my coconut flour version came out this good, I bet their almond meal version is dreamy AF too!

keto bread

Quick Start Guide to Dairy Free Keto


A Nut Free Version of Famous Diet Doctor Keto Bread

diet doctor keto bread

A nut free copycat recipe of the famous Diet Doctor Keto Bread, because us almond free folks deserve good bread too 🙂 *The original recipe was adapted from Maria Emmerich*

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 55
  • Total Time: 1 hour 5 minutes
  • Yield: 5


1/2 cup coconut flour

6 tablespoons psyllium husk powder

2 teaspoons baking powder (see notes for corn free)

1.5 teaspoon fine salt

2 teaspoons pickle juice (or vinegar)

3 large egg whites, lightly whisked

1 cup boiling water

3 tablespoons coconut oil (or coconut oil spray)

Sesame seeds (optional)


  1. Pre-heat oven to 350F, convection (or 375 F bake).
  2. Sift together the coconut flour, salt, and baking powder into a large bowl. Add in the psyllium husk and whisk to combine.
  3. Add the egg whites and pickle juice  to the flour and quickly whisk in.
  4. Pour in all of the boiling water.
  5. Whisk together quickly until a lumpy almost curdled looking dough forms. Then switch to a spatula or use your hands to fold it a few times and smooth it out, so it’s like playdough.
  6. Line a sheet pan with parchment paper. Use a large scoop to make 5 buns, scooping them onto the parchment paper. Or just use your hands to shape 5 small buns, about 1/3 cup each.
  7. Spray with coconut oil liberally. Or gently brush with coconut oil.
  8. Sprinkle sesame seeds on top, or poppy seeds etc.
  9. Bake for 60 minutes on the bottom rack, until browned on the outside and firm. Cooking time may vary slightly depending on your oven, you can always crack one bun open to check before pulling them all out.
  10. Remove from the oven an let them cool for 20 minutes or more before handling. This is important because the rolls will finish cooking inside while they cool. IF you open them too soon they will be a little gooey in the middle.
  11. Last a week stored in the fridge, wrapped up. Toast to heat!


I sift together equal parts cream of tartar, baking soda and arrowroot starch for homemade corn-free baking powder!


  • Serving Size: 1 bun
  • Calories: 122
  • Fat: 4.4
  • Carbohydrates: 13
  • Fiber: 16
  • Protein: 3.8

Keywords: diet doctor keto bread

Flourless Double Chocolate Muffins

Bacon Wrapped Meatloaf (Keto, Paleo, Whole30, Egg Free)

Dairy Free + Gluten Free School Lunches

Hey parents everywhere, and/or working professionals that like to pack a fun lunch. I hope this post is useful to you. NOTE these lunches are NOT ALL PALEO OR KETO. These are DAIRY AND GLUTEN FREE LUNCH BOX IDEAS.

My child is what we call paleo-ish. Other than a slight aversion to dairy, he can eat anything, but we chose to make whole food choices for him. Food choices low in sugar, that avoid the food coloring, and franken-food ingredients that go into simple everyday lunch foods.

It’s pretty appalling that the products marketed to children are usually the worst. Void of any real fat or fiber pumped full of sugar and then they add “fortified” which means the add synthetic forms of nutrients that would probably be in the food organically if they just left it alone. Okay, off my soapbox.

We use pyrex glass containers and silicone Stasher bags!

Stasher Bags, Here. 

Healthy Options That Don’t Suck

My baby was starting kindergarten. It’s scary enough. I didn’t want him to get to lunch hangry, and open up a box full of food that didn’t excite him.

Luckily I did all my back to school shopping on Thrive Market. Their selection of real food, yet convenient and also affordable was a life saver. This was my haul for the first two weeks:

healthy kid food

With the addition of some groceries like bone broth, butternut squash, marinara, salami, all sorts of fruit etc… These are the dairy free and gluten free lunch box ideas I had (for now)…


Paleo Pizza, Garbanzo Bean Pasta (with veggie cheesy sauce from Made Whole), Split Pea + Butternut Soup, Hard Boiled Eggs, and Plantain Chips.

The sides and snacks:

Meat sticks and chia pouch, applesauce and snack mix. Raisins or Fresh fruit.

The dark chocolate is for me. Thrives 95% dark chocolate is amazing and soy free. Perfect for my no-sweetener intention. The cashews too, for my dairy-free creamer. Mom essentials ya know.

Sweet Treat:

These weren’t really planned, but I made some protein muffins for Jack and some gluten-free apple spice bread. These went in his lunch usually for snack time. Making homemade treats I could fill with protein, use date syrup or raw honey in…. in other words have quality control over… it makes him feel like he still gets dessert, while I know he’s getting extra protein!

Schedule + Meal Prep

To make things a no-brainer I made a calendar. Much like the lunch ladies in the cafeteria. I picked two lunches and two snacks. Those would alternate each week. The next week he would have a different set of choices to alternate.

When I prepped something (like split pea and butternut soup or protein muffins) I made a big batch and froze half. That way in 2 weeks time, I would already have all the food ready to go! (Genius, I know). Scroll Down for a printable schedule!

My dairy and gluten free lunch box schedule!

healthy lunch
Garbanzo Bean Pasta with Dairy Free Cheesy Sauce, Watermelon and Chia Pouch for lunch. Apple, Protein Muffin and meat stick for snack!
Split pea and butternut squash soup, blueberries and rice crackers for lunch. Protein muffin, meat stick and applesauce for the snack.
gluten free kid lunch
Apple spice bread, hard-boiled eggs and watermelon for lunch. Meatstick, chia pouch and plantains chips for the snack.

Here’s a low carb option… if you have an avocado lover of a kid. I hear if you wrap tightly and face down the avocado does not get super gross. I made a joke about this on my stories… I got a few replies… so.. here you go. Avocado in a lunch box for you super healthy people 😉

If your kid is hardcore! Paleo/ Keto lover of avocado… here is an option for you! Jack won’t eat this… but I would 🙂 Dip the meat stick in the avo!
Jack’s paleo pizza with cauli-cheese + meal prep for the family! Making the labor-intensive lunch items ahead of time will save your buns on Monday morning!

Save tons of money and get awesome food for your family with Thrive, try your FREE TRIAL TODAY! 


lunch schedule



Bacon, Basil, & Greens Egg Roll-Ups (Paleo, Keto, Whole30)

Easy Keto Shortbread Cookies (Dairy Free, Egg Free)

Banana Bread Pancakes (Super Fluffy, Nut Free, Paleo Pancakes)

3 Ingredient Keto Mug Cake (Dairy Free, Nut Free, Paleo)

keto mug cake

Oh the mug cake! Not going to lie, the first time I heard of mug cakes I thought they were an abomination. However, I have since been converted. Alas, I am quite the mug cake connoisseur. This dairy-free, flourless, no sweetener added keto mug cake is my masterpiece!

dairy free keto mug cake

keto mug cake
dairy free keto mug cake

The Evolution

At first my keto mug cake experiments were too egg. Or too dry. Then there’s the one in my upcoming cookbook, MADE WHOLE. It’s absolutely DIVINE, but definitely on the overindulgent side. Which, hey, don’t get me wrong, those recipes have their place, but it’s not your everyday mug cake. Then I have my super healthy coconut based mug cake… but this one… THIS KETO MUG CAKE is simple and elegant… and I am in love!

keto mug cake

Ingredients Matter

You will need a GOOOOODDD dark chocolate or low carb chocolate. Lily’s Brand is the status quo. However, as of late it’s not jiving with my body. So I’ve opted for Alter Eco 85 or 90% dark that is only 4 ingredients and has less carbs than even Lily’s despite being sweetened with cane sugar. It’s so minimal, it has no effect on my blood sugar.

Next, you will need a cream. I like coconut cream for this, but my dairy-free coffee creamer works great if you have some on hand!

Lastly a large, pastured egg.

Optional ingredients include a pinch of salt (highly recommended) and if you’re really a sweet lover a few drops of liquid stevia! 


3 Ingredient Keto Mug Cake

keto mug cake

A delicious, 3 ingredient (maybe 5) mug cake to satisfy all your cravings!

  • Author: Cristina Curp
  • Prep Time: 2 minutes
  • Cook Time: 2 minutes
  • Total Time: 4 minutes
  • Yield: 1 serving



  • pinch of salt (optional)
  • 5-10 drops stevia (optional)


  1. Chop up the chocolate and put it in a ceramic mug.
  2. Microwave on high for 30 seconds. Stir until totally melted.
  3. Add in the coconut cream and stir into the chocolate to make a thick ganache.
  4. Mix in the egg until smooth.
  5. If using, add in the salt and stevia.
  6. Microwave for 60 seconds on high.
  7. To bake, made it in an oven safe ramekin, bake at 350F for 15 minutes or until set.
  8. Let it cool down for a few minutes, and dig in!


If you don’t have a dark chocolate bar here is how to make it with cacao powder. Mix the coconut cream and egg until smooth. Add in 20 drops stevia,  1 tsp vanilla extract and a pinch of salt. Then mix in 3 tbsp cacao powder, mix until smooth. Microwave for 1 minute or bake.


  • Serving Size: 1
  • Calories: varies greatly on chocolate bar used!

Keywords: keto mug cake

keto mug cake


Made Whole: more than just dairy free keto cookbook

Dairy Free Cream — 3 Ways!

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

A non-chocolate treat? How am I?? Hehe… well this Vanilla Tahini Fudge is a delicious reason to set that chocolate aside. I love the toasty tahini flavor, the familiar vanilla, and the creamy coconut. With a handful of ingredients, these freeze fudge bars are an easy treat, snack or fat bomb to keep stashed away for … well, any reason!

So let me tell you about these special keto vanilla fat bombs! 

vanilla keto fat bomb

About the Ingredients:

Tahini: A good source of methionine which aids in liver detox, vitamin E and a few of the B’s too! THIS ONE is non-gmo, organic and affordable!

Coconut Cream: Is a great dairy free alternative to baking and cooking. Use it like you would heavy cream! You can buy coconut cream like THIS ONE or buy full fat, unsweetened coconut milk, and put it in the fridge for the cream to separate to the top, like THIS ONE. 

Coconut Oil: Other than being a great saturated fat, great for cooking, frying and baking… Coconut fat is rich in MCT’s (medium chain triglycerides) which help your body stay in ketosis!

Stevia Glycerite: This type of stevia is my favorite. It’s not as strong or bitter as the dropper variation. It’s sweet and mild. I really like it, you use a little more than the dropper kind, so if you’re using regular liquid stevia you will need to use much less. Perhaps 10-20 drops. This stevia is so mild I measure it in teaspoons. It is becoming my favorite keto sweetener. I use THIS ONE.

Vanilla Bean: Using vanilla extract is A-ok too! I just prefer the rich flavor of vanilla bean scrapings. I slit the bean with a paring knife, unfold the sides open and use the knife to scrape out the sticky, black insides. 2 beans will only yield about 1/2 a tsp but that is enough!! This stuff is GOLD. But expensive, see HERE. So if you go the extract route, I like THIS ONE. 

I use a silicone mold to make these keto vanilla fat bombs, like THIS ONE. 

Gently Heat. Mix. Mold. Freeze. Done.




Vanilla Tahini Keto Fudge

Raw, easy, 5 ingredient keto fudge, that’s not chocolate! Keto Vanilla Fat Bombs like no other!

  • Author: Cristina Curp
  • Prep Time: 5
  • Total Time: 5
  • Yield: 6



  1. In a small sauce combine the coconut oil, coconut cream and tahini.
  2. Heat over low heat, stirring until well combined.
  3. Remove from the heat.
  4. Whisk in the vanilla, salt and stevia and continue to whisk until the mix cools a bit.
  5. Divide the mixture between 6 silicone molds, or pour into a small loaf pan lined with parchment paper.
  6. Freeze for 1 hour or until completely firm.
  7. If using a silicone mold, pop them out of the molds and store in a tupperware in the fridge.
  8. If using a loaf pan, lift up by parchment paper and cut into 6 squares. Store in tupperware in the fridge.


  • Serving Size: 6
  • Calories: 237
  • Fat: 25
  • Carbohydrates: 2.5
  • Fiber: .9
  • Protein: 1.8

dairy free keto fat bomb

Homemade Keto Chocolate (Step by Step Tutorial)

Coconut Caramel Slice (Paleo, Keto, Nut Free)


Bacon “Cheese” Butternut Rotini (Whole30, Paleo, AIP friendly)

Made in partnership with Mann’s Fresh Vegetables, recipe and opinions are my own.

This recipe is so comforting and delicious that I almost feel nervous calling it Whole30 compliant. But I mean, it’s veggies with a veggies sauce. So, HEALTHY AF, but it’s like paleo mac and cheese magic.

Again, excited to bring you an amazing VEGGIE PACKED recipe from Mann’s Packing! Veggies Made Easy is a lifesaver for my veggie-filled diet. Saves my budget, my floor, my sanity. Find Mann’s in a store near you! 

whole30 mac and cheese

Better Options, Better Choices

I used to love eating bowls of pasta with parmesan and garlic. But it was more like a bottomless bowl. I could eat large amounts of pasta and be hungry shortly after. Crazy! That won’t happen here. We’ve not nutrient dense veggies, roasted crispy with garlic and bacon. The sauce is packing gut healing collagen and protein. A great balance of fat and protein on these low carb rotini to keep you full and satisfied for hours.

Top a bowl of this with a fried egg or a scoop of ground beef, bake this goodness into a casserole… the possibilities are endless with this family favorite!

paleo mac and cheese


Bacon Cheese Butternut Rotini

whole30 mac and cheese

Delicious pasta like meal made with loads of veggies!

  • Author: Cristina Curp
  • Prep Time: 5
  • Cook Time: 25
  • Total Time: 35



  • 2 bags Mann’s Butternut Squash Rotini
  • 5 slices bacon
  • 4 cloves garlic
  • 1 tsp salt


  • 1 cup cauliflower florets ( or ¾ cup raw cashews)
  • 6 ounces bone both
  • 2 tablespoons nutritional yeast
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon dried Italian herbs
  • 1 tablespoon pastured gelatin


  1. Spread the rotini on a sheet pan. Top with chopped bacon.
  2. Sprinkle with minced garlic and salt.
  3. Roast at 400F for 25 minutes.
  4. In the meantime, simmer the cauliflower (or cashews) in the broth until tender.
  5. Transfer everything to a blender, add in the vinegar, herbs and gelatin and blend until smooth.
  6. When the rotini is done, remove it from the oven, scrape it up off of the sheet pan and toss in a bowl with 2 tablespoons to ¼ cup of cheese sauce.
  7. Serve, share, enjoy!


  • Find your ROTINI HERE:


  • Serving Size: 2

paleo mac and cheese



Creamy Pumpkin Chili (Keto, Paleo, Nightshade Free)




Sugar Free Pickled Beets + Carrots (Whole30, Paleo, AIP)


Pickled red onions are a staple in my kitchen as is obvious by my Instagram feed (@thecastawaykitchen), along with Garlic Confit. Both highly coveted recipes will be making an appearance soon. However, these sugar-free pickled beets and carrots are not to be unappreciated! They are squeaky clean, paleo, Whole30 and yes! Even great for a low carb and keto diet.  They have been absolute lifesavers during my AIP KETO RESET!

Why Veggies Rule! 

Beets are about 13g of carbs per cup, but about 1/3-1/2 of these babies are more than sufficient to add color to your plate, salad or to dip in pate (my favorite way to eat them). However, they deliver a healthy dose of potassium, folate and vitamin C! 

Carrots are about 10 grams of carbs for two medium carrots, these pickled carrots are cut into carrot stick so a serving of 4 sticks will be about 5 grams of carbs, and carrots have Vitamin A, beta-carotene, calcium and potassium! 

I don’t know about you, but I rather eat my veggies (and offal) than take a whole bunch of supplements for the rest of my life. Nature truly provides everything we need to thrive and these colorful root veggies are a great way to get them in.

How To Enjoy Them

I love slicing up some beets over my salad or using the carrots or beets to scoop up pate or other fatty dips. They are a great burger or taco topper and add a huge pop of color to any plate! They are tender and tangy, and for some reason, the pickling process really brings out their natural sweetness!

I was lucky enough to get some beautiful farm fresh beets for this. I used golden beets and chioggia beets (the stripped or peppermint beets). I find them to be less earthy! I also used rainbow carrots… for well.. fun and color! 

I have a theory that if you eat by color, the more color the better, the more nutritious your meal will be! 

sugar free pickled beets sugar free pickled beets

sugar free pickled beets









Sugar Free Pickled Beets and Carrots

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 10
  • Total Time: 20 minutes
  • Yield: 2


  • 2-3 cups peeled and diced golden and striped beets
  • 4-6 rainbow carrots, peeled and cut into sticks
  • 2 cups filtered water
  • 2 cups apple cider vinegar
  • 1 teaspoon fine salt
  • 4 cloves garlic
  • 2 cloves
  • 2 sprigs fresh dill or rosemary, optional


  1. Add the beets to a clean quart sized jar. Add the carrots to another. Add 2 cloves garlic, 1 clove and 1 sprig of herbs to each jar as well.
  2. Heat the water and vinegar over medium heat in a 2 quart sauce pot. Add in the salt.
  3. Bring to a light simmer and stir until salt is dissolved.
  4. Pour the brine into the jars until the veggies are submerged.
  5. Let them sit out for 30 minutes. Then over and store in the fridge.
  6. Always use a clean fork to retrieve veggies, and these will last a few weeks.


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

Crispy Creamy Green Bean Casserole (Keto, Paleo, Whole30)

Keto Snickerdoodle Cookies (Nut Free, Paleo)

Pesto Deviled Eggs (Whole30, Paleo, Keto)

These little green eggs topped with ham are bursting with flavor and oh-so-easy to make. You can use any pesto you have on hand, but I highly suggest making my dairy free, pale0, keto, and Whole30 compliant creamy pesto. Here’s why…. store bought pesto is often chunky and/or runny and will not have the same result. Also, store-bought pesto won’t have the same goodness mine does. 

Bonus, this creamy pesto recipe makes a whole jar, you’ll have plenty leftover to toss with your zoodles! 

The Perfect Hard Boiled Eggs

You can’t make these pesto deviled eggs without the perfect hard boiled eggs, fact. There are a million methods out there and everyone has their way that they swear by. This is mine! 

Bring 4 cups of water to a boil in a large pot over high heat. Carefully lower the eggs into the water with a large spoon. Boil for 9 minutes. While the eggs boil, prepare a large bowl of ice water. Right at the 9-minute mark, not a second more, drain the water from the pot and put the eggs in the ice water. 

Let them chill for 2 minutes. Then peel them under the water if your hands can take the cold, or under a fine stream of running water. Crack the egg on the bowl and use the side of your thumb to peel back the shell along with that thin film that is underneath. Repeat with all of the eggs. 

The Pesto

I like to use hemp hearts or pili nuts for low carb, paleo pesto. Both are creamy and delicious and give it great consistency without the cheese. You can find pili nuts HERE and I love Manitoba Harvest hemp hearts, you can find those HERE. 

I love basil but let’s be honest, fresh basil is expensive. I buy one big bunch and then use arugula, spinach, kale or even carrot greens for the rest of the mix! I also like to add some acid to make it bright and use avocado oil for a smooth flavor, and garlic, lots and lots of garlic. 

In your blender or food processor combine:

2 ounces basil leaves, about 2 cups 

1 fist full of spinach or arugula

1/2 cup of carrot greens or parsley

1/2 cup of garlic cloves 

1/2 cup of pili nuts or hemp hearts

1 teaspoon fine salt

juice of one lemon

1 cup avocado oil 

Pulse together until well combine and almost smooth. Store in a jar in the fridge. It will harden when cold. Set it out to room temp to soften before use. 


The Salami

I like Genoa salami that I get at Whole Foods. Salami usually has some dextrose added to it to feed the bacteria in the fermentation process which is what gives it the tang. The sugar is usually fermented out. However, for my Whole30 folks, this is still a no-go so here are two brands of SUGAR-FREE SALAMI! 

Boar’s Head (as far as I can see, read labels!!) and US Wellness Meats obviously the US Wellness Meats is from pastured animals, it’s a beef salami and while I haven’t had this exact product I have ordered from them before and like their stuff. 


















Pesto Deviled Eggs (Whole30, Keto, Paleo)

  • Author: Cristina Curp
  • Prep Time: 15
  • Cook Time: 10
  • Total Time: 25
  • Yield: 12


  • 12 hard boiled eggs (per instructions above)
  • 1/4 cup Paleo Pesto (see recipe above)
  • 6 slices Salami, diced
  • Green onion, to garnish


  1. Cut all your eggs in half and gently scoop out the egg yolks. Add the yolks to a large bowl.
  2. Add the pesto to the bowl and use a fork to mix and mash until the mix is green and smooth. Add more pesto to taste!
  3. Use a small spoon to add the green yolk mix back into the eggs.
  4. Top with diced salami and green onion. Enjoy!


  • Serving Size: 6


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


Creamy Pumpkin Chili (Keto, Paleo, Nightshade Free)




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


Dijon Pomegranate Roasted Brussel Sprouts (Paleo + Keto Thanksgiving Menu)

Because I needed something on the table without bacon. Whoops! Just kidding, these Dijon Pomegranate Brussel Sprouts are all that!

Toasty, sweet, crunchy and just begging to be devoured. I know this because shorty after photographing it, I ate it all. No regrets. 

The addition of pomegranate is a great pop of color! When you think about it, thanksgiving spreads can be rather …. well… brown. Except for the cranberry sauce, which I don’t do… because it’s gross, end of story.

This pomegranate studded vegetable dish the stunning, sticky, sweet and savory goodness, bonus it’s easy to make and roasts up in no time, for free you oven for other things, like you know, the turkey. It’s also nut free, coconut free, dairy free (option) and egg free! 

Did You Know?

That drawer under your oven is not actually storing for your baking pans, it’s a warming oven. So pop your casseroles and side dishes in there while your turkey bakes so everything is hot and ready to go at the same time.
I know, my mind was blown too.

Castaway Thanksgiving Menu

Bacon Wrapped Turkey Roast 

Crispy Creamy Green Bean Casserole

Nom Nom Paleo Umami Gravy

Low Carb Sweet Potato Casserole

Dijon Pomegranate Roasted Brussle Sprouts


Pumpkin Tahini Muffins

Lemon Thyme Custard 

Shop For Thanksgiving Essentails:




Dijon Pomegranate Roasted Brussle Sprouts

  • Prep Time: 5
  • Cook Time: 30
  • Total Time: 35


  • 1 pound Brussel sprouts, halved
  • 4 cloves garlic, sliced
  • ½ teaspoon salt
  • 4 tablespoons butter, ghee or coconut oil
  • 2 tablespoon coconut aminos
  • 2 tablespoons Dijon mustard
  • 2 tablespoon coconut or red wine vinegar
  • 1 teaspoon ground ginger
  • 3 tablespoons pomegranate seeds


  1. Pre-heat the oven to 400F. Place the Brussel sprouts and sliced garlic on the sheet pan. Sprinkle with salt.
  2. In a small bowl melt the fat then mix in the coconut aminos, mustard, vinegar and pomegranate seeds.
  3. Pour half of the sauce over the veggies and toss to combine. Save the rest for after.
  4. Then spread the brussel sprouts out over the sheet pan.
  5. Roast for 30 minutes or until crispy.
  6. Use a thin spatula to scrape all the goodness off of the sheet pan. Mix and serve.
  7. Drizzle the remaining sauce over the Brussel sprouts.
  8. Garnish with a few extra pomegranate seeds!


  • If cooking more than a pound at a time, and if the sheet pan is a little more crowded you shoukd use two sheet pans and increase the cooking time by 5 minutes as needed.