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Oh my. That looks so good! Well done ladies.

That pizza looks delicious!!

Hello. Thanks for the video. Question regarding the cauliflower and pumpkin. Are the weights/measurements of both ingredients before wringing out the water or after? I just made a batch and weighed them both after wringing out the water. Haven’t cooked them yet so will report back. But didn’t want to forget to ask you ladies. Thanks again. Cheers.

Yum!! Thanks for sharing this recipe!!

💜💗💜

Gotta try!!

❤You are sisters right? You work good together and those fries look fantastic ❤hey everybody please ask Jesus into your heart today as your Lord and Savior while you still have time ❤

Very interesting! Definitely a must try!

LOW CARB SPIN #1 EGG PROTEIN BUN RECIPE Ingredients: 1 tsp inulin or honey 1 1/4 cups warm water (between 110-115 degrees) 1 tsp active dry yeast After your yeast blooms ( 3-5 min.) add 1/8 tsp pineapple extract and 1/8 tsp vanilla to mixture 1 1/4 cups egg white protein powder (100 grams) 1/2 tsp cream of tartar 1/2 tsp Redmond Real salt 1 tbsp gelatin powder (10 grams) 2 tbsp allulose (18 grams) 1 tbsp arrowroot powder (8 grams) 3 tbsp acacia fiber powder (18 grams) 2 tbsp powdered monk fruit sweetener (10 grams) 1 tbsp nutritional yeast (6 grams) (After batter is whipped to stiff peaks you add the very last ingredient, the butter powder) 1/4 cup butter powder (24 grams) 1 whole egg whisked ( for egg wash brushing) Instructions: Preheat the oven to 325 degrees. Prepare a silicone bun pan or parchment paper by spraying with avocado oil or wipe with cold pressed coconut oil to prevent any sticking. In a small bowl add the warm water and the inulin or honey. Sprinkle in the yeast, stir and put aside for 3-5 minutes to allow the yeast to bloom. In your mixer bowl combine egg white protein powder, cream of tartar, salt, gelatin powder, allulose, arrowroot powder, acacia fiber powder, powdered monk fruit sweetener, and nutritional yeast Next add pineapple extract and vanilla extract to the bloomed yeast mixture. Pour yeast mixture into mixer bowl of dry ingredients. Use the whisk attachment from your stand mixer and give the wet and dry ingredients a quick stir. This helps prevent any clumping of batter on the bottom of your bowl. Mix on full speed for 5 minutes until the batter has stiff peaks. Now add the last ingredient (the butter powder) only do a light stir just enough to combine. Then do a quick folding of the batter with a spatula. Now you're ready to place the batter into a piping bag or large ziplock. Cut off the corner tip of bag and begin to pipe batter into the prepared silicone wells or pipe in circular motion to create 8 hamburger size buns using all the batter. Even out the tops with a knife and shape to give them a smooth surface. Bake at 325 degrees for 15 minutes. Remove from oven and quickly brush the tops of the buns with the whisked whole egg wash. Then return to the oven for an additional 8-10 minutes of cook time.( ovens vary so watch them at the 8 min. mark) They should have a beautiful deep brown crust. Remove from oven and let cool for a couple of minutes. Remove from pan and place on a cookie rack to cool completely. Enjoy! I usually slice all the buns in half almost all the way and store them in the freezer in a plastic container. They thaw fairly quickly. I usually take one in a plastic container to work and its perfect and ready for lunch. I do not recommend putting them in the microwave because it changes the texture. You can also store in the refrigerator or on the counter. You might want to use a descant packet to prevent extra moisture from forming if they last longer than a few days. The ingredients can be pricey. We're in the U.S. and still find it cheaper to make our recipe with no added chemicals or preservatives than buying pre made keto bread with sketchy ingredients. Our recipe makes 8 healthy size hamburger buns. Using Myfitness Pal 105 calories per bun ( 2.9 grams) Fat (12.4 grams ) Protein ( 5.8 grams )Total Carbohydrates ( 2.8 grams ) Dietary Fiber (3.0 grams ) Net Carbs I did not include the Carbohydrate count on the Allulose in the macros since it doesn't get digested. This also includes the added egg wash for the tops of the buns even though you don't really use all of the egg. This batter is the same one used in the mini hot dogs buns/ mini hamburger buns for our slider video. We are not nutritionists or in any healthcare or medical positions. We suggest putting the ingredient list in your own trusted version of your carb tracker. Our macros are way better than the standard below. Standard Store bought (Wonder Bread) Hamburger bun 140 Calories 26 grams of Total Carbs 0 grams of Fat 4 grams of Protein 1 gram Dietary Fiber 3 grams of Sugar 25 grams of Net Carbs Many thanks to @MariaEmmerich who's incredible recipes started it all. ruclips.net/video/7f0JiSd1uJI/видео.html

4 Ingredient Simple Soup 1 cup roasted veggies of your choice (Cooked frozen or any leftovers) 2 teaspoons nutritional yeast 2 teaspoons heavy whipping cream powder or fresh whipping cream 1 cup bone broth (Kettle and Fire) or brand of your choice salt to taste Place all ingredients in a nutri bullet or use an immersion blender. Pulse to desired consistency then heat and serve Easy Keto Crackers 2/3 cup Fine Almond Flour 2 Tablespoons Ground Flax Meal 4 Tablespoons Parmesan Cheese 2 Tablespoons Nutritional Yeast 1/4 Teaspoon Sea Salt 1/4 Teaspoon Black Pepper 1/2 Teaspoon Garlic Powder 1/2 Teaspoon Onion Powder 2 Eggs Whites (Beaten) 1/2 Tablespoon Coconut Oil (Melted and Cooled) Pre-Heat Oven to 350 Degrees Place a (13x15) silicone mat onto a cookie sheet. In a medium size bowl mix all the dry ingredients until well blended. Add melted and cooled coconut oil to the beaten egg whites. Add to the dry ingredients. Mix together to form a dough. Flatten dough into a rectangle. Place dough onto the silicone mat and place parchment paper on top. Roll out dough evenly and thin. It should stretch the whole length to fit silicone mat edge. Use a pizza cutter to trim dough into a rectangle. Remove extra dough and use trimmings to fill in any bare or thin spots and re roll. The dough is very forgiving. Create 8 rows across and 8 rows lengthwise Bake at 350 degrees for 8-10 minutes then turn off oven and leave crackers in oven to crisp and harden with the oven door cracked for an additional 1-2 minutes. Let cool, then break apart at the scored lines. Store in an air tight container or ziploc.

Ingredients: Large Strawberries ( 8 to 10 ) Lily's White Chocolate Chips and also Lily's Dark Chocolate Chips (Cream the ingredients below) 8 oz. softened cream cheese 1/4 cup powdered monk fruit sweetener 1/4 cup sour cream 1/2 teaspoon vanilla extract and some fresh lemon zest Blend all ingredients in a medium bowl and whip until you reach a smooth and texture. Place mixture into a piping bag or a ziplock. Place in fridge to keep cool while preparing the Strawberries. Carefully dry off your strawberries using paper towels. For best results be sure that your strawberries are free of any moisture. Cut your berries as shown in the video making sure not to cut all the way to the bottom. Gently spread apart the cut segments. Now you are ready to pipe in the cream cheese filling. After they're filled, return them to the fridge until you are ready to add the chocolate base. In a ceramic or glass dish you can melt the chocolate chips in the microwave (half of a bag should be enough) Start with 30 seconds then take out and stir. Return to microwave and do another 30 seconds stir again. I have a 1200 watt microwave and I had to go another 30 seconds a total of 90 seconds. (Less is more) You don't want to over heat your chocolate because it will turn hard and you won't be able to use it. Sometimes you can add 1/2 teaspoon coconut oil to the melted chips to make the texture super creamy. Pipe or spoon chocolate onto a silicone mat. Use a toothpick or knife to swirl the chocolate into marbled rounds that are at little bit bigger than each strawberry. Place back into fridge to set up and harden. To assemble the strawberries, place the chocolate bases on a flat plate, pipe or place a small dollop of chocolate in the center of disk and place the strawberry on top, return to fridge until chocolate sets and the strawberry adheres. Sprinkle additional finely chopped chocolate chips or coconut on top as a garnish. Enjoy!

Ingredients: 1/2 Tablespoon Ghee or Butter 1 whole egg 1 egg white 1/2 Tablespoon Lupin flour 1 Teaspoon Oat fiber 1 Teaspoon Psyllium husk powder 1 Tablespoon Flax meal 1/2 Teaspoon Italian seasoning 1 Teaspoon garlic powder 1-2 teaspoons onion flakes (optional) 1 Teaspoon Everything but the bagel seasoning 1/2 cup spinach (wilted) 1- 2 chopped mushrooms 1 oz. goat cheese crumbles 1 1/2- 2 oz. shredded mozzarella cheese 1 Tablespoon of Hot Sauce sprinkle with Parmesan cheese Melt butter or ghee in a 8 inch non-stick pan and swirl around to coat bottom of pan on a low to medium heat. In a medium size bowl vigorously whisk whole egg and egg white together, Continue to whisk while adding Lupin flour, oat fiber, psyllium husk, flax meal, Italian seasoning, garlic powder, onion flakes and everything but the bagel seasoning. Once combined pour in the prepared pan that has the melted butter on the bottom. Cover with lid and cook until the top no longer looks liquid, then add your lightly cooked mushroom and wilted spinach, ( Be sure to drain off any liquid that the spinach or mushrooms might have released when cooking) I usually just microwave for a few minutes and then drain. Once your crust mixture is no longer wet and resembles a pancake, add the spinach and mushrooms and your goat cheese crumbles and mozzarella , Cover and continue to cook until the cheese if full melted. Then you're ready to plate. Gently pour the hot sauce on top of the melted mozzarella and spread all around using the back of a spoon . Sprinkle with Parmesan cheese. Cut with a pizza cutter and Enjoy!

Low Carb Bread Crumb Stuffing Serves 4-6 Ingredients: 1/4 Cup Crushed Pork Rinds 1/4 Cup Protein Bread Crumbs (You can use any Keto Panko Crumbs or make your own crumbs using any Keto bread of your choice) We made PSMF BREAD @MariaEmmerich ruclips.net/video/7f0JiSd1uJI/видео.html 1/2 Cup Finely Chopped Parsley ( We use Italian Flat Leaf) 3 Tablespoons Grated Parmesan Cheese 1 - 2 Cloves Crushed or Finely Minced Garlic 2 - 3 Tablespoons of Olive oil Your Choice of Vegetables: ( We use Mini Sweet Peppers or Cubanelle Peppers, Eggplant, and Tomatoes ) You can use regular size Green or Red Peppers but if you do, it's best to soften them in the microwave first before stuffing and grilling since their outer skin is much tougher than the mini ones we use. That will ensure an even grilling and just enough char flavor. Equally delicious! Instructions: In a medium size bowl mix together the crushed pork rinds, protein bread crumbs, chopped parsley, Parmesan cheese, minced garlic and olive oil Mix until crumb mixture is moist enough to press into vegetables. Refrigerate mixture for 30 to 60 minutes or even the day ahead to marry the flavors together. Next prepare your vegetables , example: Eggplant slice in half and score inner flesh, sprinkle with salt. Peppers, cut length wise and remove seeds, and lightly salt the insides. Tomatoes, slice off the top, score and also salt. Next press your stuffing mixture on top of your vegetables and pat down. Place your vegetables on the grill heated to a medium temperature. The mini peppers only take around 5-7 minutes, watch them closely so they don't over char. The larger vegetables take 10 -12 minutes. Enjoy! You can also enjoy these the next day because they warm up nicely in a microwave or an air fryer.

Batter Ingredients: ( I doubled the recipe which yields 8 single chaffles so you end up with 4 full serving chaffles that have a top, cream filled center and bottom layer.) 2 Tablespoons Powdered Monk Fruit Sweetener 2 Tablespoons Dark Cocoa Powder or ( For true Oreo flavor use Black Cocoa Powder use 1-1/2 black and 1/2 Unsweetened Dark Cocoa powder to lower carb count) 1 Tablespoon of Heavy Whipping Cream 1/2 Teaspoon of Vanilla extract ( If doubling only use 1 teaspoon total)***(error found in video's audio play )*** 1/2 Teaspoon Baking Powder 1 Whole Egg A Dash of Salt Mix all ingredients together until well combined and no lumps remain. The batter will be very loose. The consistency of a pancake batter. Pre- Heat your mini waffle maker and use our ( #1 Tip ) Spray your cooking spray ( we use avocado spray) into a bowl and use a silicone brush to grease your chaffle maker. Pour 1-2 Tablespoons of Batter into prepared and heated maker. Evenly distribute batter to fill bottom. Close lid and cook for 2 minutes. Carefully remove chaffle and place on a wire rack to let cool and firm up. Straight off the griddle they will be fragile and flimsy. Repeat using all remains batter. Yields 8 pieces. Frosting: ( I doubled the ingredients as well but I had leftover frosting. I didn't over frost my centers but you can. ) 2 oz. Full Fat Cream Cheese 2 Tablespoons Powdered Sweetener ( We used Powdered Monk Fruit) 1/2 Teaspoon Vanilla Extract 1/8 Teaspoon Coconut Extract 3 Tablespoons Fine Shredded Unsweetened Coconut Flakes Then Frost Completely Cooled Oreo Chaffles. Makes 4 Sandwiches . Enjoy! Calories 185 Protein 8.3 grams Fats 16.5 grams Fiber 6.2 grams Total Carbs 10.5 grams Net Carbs 4.3 grams (Please use your own Macro Calculator using your select brands) We do not include any Natural sweeteners or sugar alcohols in our macro counts

Seasoned Burger Recipe 1 LB Ground Beef 2 or 3 Heaping Tablespoons of finely chopped Onions 1/2 Tablespoon Coconut Aminos 1 Teaspoons Garlic Powder 1 Teaspoon Italian Seasoning 1/2 Teaspoon of Salt 1/4 Teaspoon Black Pepper Mix thoroughly until well combined. Divide into 8 burger balls and flatten for even cooking. ( We used a 3 Tablespoon scoop) Our Not So Secret Sauce 4 Tablespoons Whipping Cream 4 Tablespoons Primal Kitchen Steak Sauce 1 Teaspoon Italian Seasoning 1 Teaspoon Sugar free Ketchup 1/8 Teaspoon Garlic Powder 1/8 Teaspoon Chipotle Seasoning Place all ingredients in stand mixer and whisk until thickened. Chill for 30 minutes or you can even make it a day ahead. It should be thick and creamy like a good mayonnaise. (You can also whip up the whipping cream to desired consistency and then just fold in remaining ingredients.) Butter Bun Recipe 2.0 @IndigoNili ruclips.net/video/l0ycu6LClBA/видео.html This recipe has a lot of ingredients but once you try it and you love it like we do, you can package up most of the ingredients into ziplock bags and that totally reduces the prep time. ( It's still so worth it!) We added an extra step that takes these over the top! *****LOW CARB SPIN #1 EGG PROTEIN BUN RECIPE***** Ingredients: 1 tsp inulin or honey 1 1/4 cups warm water (between 110-112 degrees) 1 tsp active dry yeast After your yeast blooms( around 5-10 minutes) add mixture to the dry ingredients 1 1/4 cups egg white protein powder (100 grams) 1/2 tsp cream of tartar 1/2 tsp Redmond Real salt 1 tbsp gelatin powder (10 grams) 2 tbsp allulose (18 grams) 1 tbsp arrowroot powder (8 grams) 3 tbsp acacia fiber powder (18 grams) 2 tbsp powdered monk fruit sweetener (10 grams) 1 tbsp nutritional yeast (6 grams) (After batter is whipped to stiff peaks approximately 5 minutes on high speed) you add the very last ingredients, (butter powder and butter extract) 1/4 cup butter powder (24 grams) 1 Teaspoon butter extract 1 whole egg whisked ( for egg wash brushing) optional toppings: (poppy seeds or sesame seeds to be sprinkled on tops after you brush with egg wash before returning to oven) Instructions: Preheat the oven to 325 degrees. Prepare a silicone bun pan or parchment paper by spraying with avocado oil or wipe with cold pressed coconut oil to prevent any sticking. In a small bowl add the warm water and the inulin or honey. Sprinkle in the yeast, stir and put aside for 5-10 minutes to allow the yeast to fully bloom. In your mixer bowl combine egg white protein powder, cream of tartar, salt, gelatin powder, allulose, arrowroot powder, acacia fiber powder, powdered monk fruit sweetener, and nutritional yeast. Pour yeast mixture into mixer bowl of dry ingredients. Use the whisk attachment from your stand mixer and give the wet and dry ingredients a quick stir. This helps prevent any clumping of batter on the bottom of your bowl. Mix on full speed for 5 minutes until the batter has stiff peaks. Now add the last ingredients (the butter powder and 1 Teaspoon of Butter extract ) only do a light stir just enough to combine. Then do a quick folding of the batter with a spatula. Now you're ready to place the batter into a piping bag or large ziplock. Cut off the corner tip of bag and begin to pipe batter into the prepared silicone wells or pipe in circular motion to create buns ( hamburger or hotdog shape) using all the batter. Even out the tops with a knife and shape to give them a smooth surface. Bake at 325 degrees for 15 minutes. Remove from oven and quickly brush the tops of the buns with the whisked whole egg wash. (sprinkle with poppy seeds or sesame seeds) Then return to the oven for an additional 8 minutes of cook time.( ovens vary so watch them) They should have a beautiful deep brown crust.Turn off oven and open oven door so they can rest for an additional 5 minutes. Remove from oven and let cool for a couple of minutes. Remove from pan and place on a cookie rack to cool completely. Enjoy! I usually slice all the buns in half almost all the way and store them in the freezer in a Rubbermaid type plastic container. They thaw fairly quickly. I usually take one in a plastic container to work and its perfect and ready for lunch. I do not recommend putting them in the microwave because it changes the texture. You can also store in the refrigerator or on the counter. You might want to use a descant packet to prevent extra moisture from forming if they last longer than a few days. Many thanks to @MariaEmmeric who's incredible recipes started it all. ruclips.net/video/7f0JiSd1uJI/видео.html

Low Carb Crust 29 grams Unflavored Whey protein isolate (We use Isopure) 30 grams Coconut Flour 30 grams Oat Fiber 1 teaspoon Xanthan Gum 1Teaspoon Gelatin 1Tablespoons Powdered Monkfruit sweetener 3 oz. or 6 Tablespoons Grated Butter (Frozen) 6-8 Tablespoons of ice cold water pinch of salt. Grate the butter using the large holes on a box grater and keep in freezer until ready to use. Measure all of your dry ingredients into a medium bowl and stir together. Sift all of those dry ingredients into a larger bowl so that it's free of any clumps. Add your frozen butter shreds into the dry ingredients with a fork or a pastry blender and work the butter in until your butter forms tiny pea size pieces. Gradually add your Tablespoons of water and continue to mix until your dough forms. Pick up the dough with your hands and form into a burger shape and wrap with plastic wrap and put back into the fridge for about 30 minutes. Keep in fridge until you are ready to roll out your dough. If your dough seems too sticky put it back into the fridge to firms up again. Makes 6 mini single crust pies or 4 double crust pies. Pre-heat oven to 350 degrees. For best results roll dough between 2 pieces of parchment paper. Then place rolled dough into a greased pie tin. Place in the freezer until ready to fill. Filling Ingredients for Dutch apple Pie 1-1/2 Lbs. Chayote Squash ( about 3 med squash) 2 Tablespoons butter 3/4 cup of water +more 1 cup Allulose 1 Teaspoon Cinnamon 1 Tablespoon Heavy Cream 1/2 Teaspoon Liquid Stevia ( I used English Toffee Flavor) optional Melt butter in a large shallow sauce pan and add your thinly sliced Chayote squash and saute' until they cook down a bit. Then add 1/4 cup of water and stir. Cover to cook out the water and you're really steaming the squash. When the squash is cooked place in a bowl and drain any remaining juice from the squash and reserve it and add more water to it to equal 1/2 cup of liquid. Add the Allulose, cinnamon, stevia, heavy cream and water and mix well. Set aside. This is a very liquid mixture that will Carmel up when cooked. You will have left over juice if you're making mini pies. I just filled the pie shells with the squash and then used a tablespoon measure to pour liquid over squash. Then generously add the crumb topping to each pie. Crumb Topping 72 Grams Golden Monk fruit sweetener 30 Grams Unflavored Whey Protein Isolate 30 Grams Oat Fiber 1/2 Teaspoon Cinnamon 8 Tablespoons melted butter Mix together to form a crumble Cover your sheet pan with foil to protect bottom of oven incase the juices overflow out of the pie. bake at 350 degrees for around 30 minutes turning halfway through baking time. Filling for the Double Crusted Decorated Pie Cook Chayote squash in butter and saute' until they soften. Make a sugar free Carmel coating 3 Tablespoons Brown Sugar Swerve 1-!/2 Tablespoons Allulose 1-1/2 Tablespoons Butter 1/4 Cup Heavy Cream 1/8 Xantham Gum 1/8 Teaspoons salt in Medium sauce pan over medium heat combine butter and sweeteners Bring to a boil (3-5 minutes0 Watch closely so it doesn't burn Remove from heat and add cream (it will bubble vigorously) Return to heat and bring back to a boil. Boil for 3 minutes Sprinkle surface with Xantham Gum. Whisk to combine Then whisk in salt Let cool 3-5 minutes. Then pour mixture over your cooked and softened chayote squash. Fill your pies and top with your decorative crust. Brush tops with a whole egg wash. and put it oven on a foil covered baking sheet. Bake at 350 for 30 minutes ***Special Thanks *** @KetoUpgrade Alycia for her great recipes. Check out her Channel. ruclips.net/video/opD5t-KMAxA/видео.html @AllDayiDreamAboutFood ruclips.net/video/6FXJJVSoMQM/видео.html Daily Beetle by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. creativecommons.org/licenses/by/4.0/ Source: incompetech.com/music/royalty-free/index.html?isrc=USUAN1500025 Artist: incompetech.com/

Shish Kebob Marinade (Serves 4) 1/2 Cup "Yago" Sangria ( We think this brand tastes the best or use one of your choice ) 1 Cup Avocado oil 1/4 Cup Sugar Free Ketchup ( we use Primal Kitchen) 2 Tablespoons Red Wine Vinegar 2 Teaspoons (Lea & Perrins) Worcestershire Sauce 2 Teaspoon Coconut Aminos 2 Teaspoons Monkfruit Sweetener 2 pkg. True Lemon powder ( or juice from 2 wedges and some grated zest ) 4 Cloves Garlic (crushed ) 2 Teaspoons Salt 1/2 Teaspoon ( Redmonds Seasoned Salt ) 1 Teaspoon Marjoram 1 Teaspoon Rosemary ( crushed ) 2 Lbs. ( Sirloin or chicken ) or use your favorite protein ****(BEFORE adding your protein) to your container you can reserve 1/3 of a cup of the marinade mixture to use for basting)**** Place all ingredients into a large container ( We feel that a Ziplock works best ) Add around 2 pounds of your favorite protein. We used Sirloin and Chicken. Add any veggies you like. We used Mushrooms, onions , tri colored peppers and some cherry tomatoes. Let all the ingredients rest in the refrigerator( for a few hour or best overnight) to soak up all the flavor of the marinade. Flipping the bag a couple of times to ensure everything is well coated. Can arrange on skewers or you can use a grill basket. ****( Raw meat caution ! Be sure to discard remaining marinade ) ***** (Tip : Be sure to spray your skewers or basket with avocado oil for easier clean up. They cook up pretty fast on a med heat grill around 10 minutes. Just check the meat for doneness. Crunchy Coleslaw About Half of a bag of pre shredded tri colored slaw mix 1/2 Cup red cabbage (thinly sliced ) 1 Cup peeled Jicama ( thinly sliced , matchstick size) 1/2 of Fennel bulb ( thinly sliced ) 1-2 Green onions (chopped) 2 Tablespoons Chopped Flat Leaf Parsley 6-8 slices of bacon crumbles ( or more ) Slaw Dressing 1/2 Cup Plain Greek Style Yogurt 2 Generous Tablespoons of sour Cream 2 Teaspoons Dijon Mustard 1/4 Teaspoon Smoked Paprika 1/4 Teaspoon Dill weed 1 -2 Tablespoons Powdered Monk Fruit Sweetener ( I've also have used 4 pkgs of granulated sweetener ) 1 pkg. "True Lemon Powder" or use juice from 2 lemon wedges and some zest 1/4 Teaspoon Salt Pepper to taste 1 Tablespoon Apple Cider Vinegar Stir together to combine and pour over slaw. Make hours ahead of serving of even better a day ahead. (Tip - I usually make this a day ahead (I like to make extra dressing and set it aside to add it in just before serving) Tastes amazing when you add the sunflower seeds and the candied nuts. To caramelize the nuts : Melt about a Tablespoon of butter in a pan add chopped nuts of your choice and about a Tablespoon of Sugar free brown sugar "Swerve" Stir and watch closely so they don't burn. Pour mixture and spread thinly onto a piece of parchment paper and refrigerate to cool. Then break apart into crumbles to serve along side your salad. You can also add the nuts into the salad before serving if you don't want to offer your guest a choice. I just wouldn't add them a day before. They probably would hold up just fine but I haven't tested that. If you try that. Let us know in the comments. Patriotic Berry Parfait Use your Favorite Berries ( about a cup of each ) 8 oz. softened Cream Cheese 1/3 Cup "Swerve " Confectioners Sugar of any Sugar Free Confectioners of your choice 1 1/2 Teaspoons Vanilla Extract 1 Cup Heavy Whipping Cream Instructions: Into a bowl , mix together cream cheese and powdered sugar until light and fluffy. next add your heavy whipping and vanilla extract. Whip together until you have a creamy light texture. Place mixture into a pipping bag or a ziplock. Pipe mixture into any serving container ( we just used some plastic champagne flutes but plastic cordial glasses work great too) Pipe as many layers as you desire placing berries between each layer. Top with a big berry of your choice.

Mushroom Risotto : ( Perfect side dish ) or ( add the Chicken for a meal as shown on video) Serves 4 Ingredients: 4 Boneless, skinless Chicken Breasts cubed. Saute' in pan using oil of choice until no longer pink and set aside. 1 Tablespoon Butter 1 Tablespoon Olive Oil 1/2 Cup chopped Onion 2 Cloves of Minced Garlic 1/2 Cup Thinly Sliced Portabella Mushrooms 1/2 Cup Thinly Sliced Shitaki Mushrooms 1 Tablespoon Chopped Parsley 3 Tablespoons Dry White Wine 3 Cups Riced Cauliflower 1/2 Cup Heated Chicken Broth 1/2 Tablespoon "Redmond Real Salt" ( Organic Seasoning Salt ) 1/2 Teaspoon Salt 1/2 Teaspoon Pepper 1/4 Cup Heavy Cream 2-1/2 to 3 Tablespoons Parmesan Cheese Into a large skillet over medium heat, melt butter and oil for about 2 minutes just until you hear it sizzle. Add Chopped Onion and continue to cook for around 2 minutes. Reduce heat to low and add your Minced Garlic, stir and cook for 4 minutes watching closely so it doesn't burn. Raise heat to Med/High and add Mushrooms and Parsley. Stir for 3 Minutes. Add White Wine to deglaze the pan and scrape up all of the browned bits from pan bottom. Add in the Riced Cauliflower, stir together. Add in the Heated Chicken Broth with the addition of the Organic Seasoned Salt Stir together and continue to cook for another 5-7 minutes Add Salt and Pepper, Heavy Cream and Parmesan. Mix until thoughly combined. Now is the time to add your prepared cooked & cubed Chicken if making as a meal. Cover and continue to cook for 3 minutes to warm the Chicken. Serve and Enjoy!

Sugar-Free Sweet & Tangy BBQ Sauce Ingredients: 2 Tablespoons Butter 3 Tablespoons Brown Sugar (Swerve) 1 Tablespoons Lea & Perrins Worcestershire Sauce 2 Tablespoons Sugar-free ketchup (Primal Kitchen) 1 Teaspoon Tajin Seasoning 1 Tablespoons Apple Cider Vinegar 1/6 Teaspoon (Pinch) Xanthan Gum Melt butter and brown sugar in a saucepan until it looks like caramel. Over a medium low heat. Let it start to bubble a bit Add the Lea & Perrins Worcestershire sauce reduce heat and add the Ketchup, Tajin Seasoning and the Apple Cider Vinegar Continue over medium heat stirring while it starts to thicken and bubble, then sprinkle the surface with a pinch of Xanthan Gum. Stir until well combined. Mixture will thicken, then it's ready to top any protein. As sauce cools it will be so thick it will resemble a Jam. Just pop it in the microwave or heat on stovetop for around 20 seconds, stir and it will loosen up as it warms. Store in refrigerator or use within 5-7 days (Makes a half cup of sauce) Serves 8 = 1-Tablespoon per serving 31 Calories, Fat 2.8 grams, Protein 0.1 grams, Carbs 1.6 grams Creamy Broccoli Salad About 8 Cups Broccoli crowns chopped into bite size pieces 2 Green Onions finely diced 1/4 Cup finely diced mini sweet peppers ( yellow and red for color) 1/4 Cup carrot shreds 1 Tablespoon Chopped flat leaf parsley 12 Slices cooked and chopped bacon Combine in a Large serving bowl Broccoli Dressing 2/3 Greek Style yogurt ( we used Fage 0% ) or sour cream 1/2 Cup Avocado Mayo 4 Tablespoons Apple Cider Vinegar 1 Tablespoon Granular Monk Fruit Sweetener 1/2 Teaspoon Smoked Paprika Salt and Pepper to taste ( about 1/2 teaspoon each) (Taste to see if it's to your liking adjust if needed) Stir until well combined, then pour dressing over broccoli mixture and Sprinkle in 1/3 C roasted and salted sunflower seeds thoroughly blend together. Salad Serves 8 (about 1 Cup portion) 225 Calories, Fat 19.6 grams, Total Carbs 5.5 grams, Protein 9.6 grams, Fiber 2 grams 5" 30 Second Microwave Parmesan Bowl ( Makes 1 Bowl) 1 Tablespoon Finely grated Parmesan cheese ( 7 grams)= Color with a pinch of turmeric and stir until well combined . 1-1/2 Tablespoons Parmigiana Reggiano( 14 grams)=Color with 2 pinches of turmeric and stir until well combined. Flatten the 1 Tablespoon Parmesan directly in center of parchment round then sprinkle the 1-1/2 Tablespoon of the Parmigiana Reggiano around the edge and flatten and spread to create a 5' circle place in microwave for 30 seconds or less ( we used a 1200 Watt microwave so you might have to adjust cook time) Immediately place parchment paper with melted cheese over your 1/2 Cup measuring cup and press another cup down to form the bowl. This firms up very quickly so you have work fast. Remove from the cup and peel back paper. They will be very crisp and can be made ahead if stored in an airtight container. For about a week. They won't be crisp if you refrigerate them. 57 Calories, Fat 4.2 grams, Total Carbs 0.1 grams, Protein 5.2 grams, Please use your own calorie or macro counter per ingredients or specific brands you use

Recipe: No Potatoes Here! Potatoes Delmonico Ingredients: 2 1/2 Cups ( Sliced and Boiled Diakon Radish - ( 375 grams ) ( You'll probably need to purchase 2 large size Raw Diakon Radishes- ( They cook down quite a bit and loose their volume ) 2 - Tablespoons Butter 1 1/2 Teaspoons Coconut Flour 1/8 Teaspoon Salt 1/8 Teaspoon Pepper 1/4 Teaspoon Garlic Salt 1/3- Cup Heavy Whipping Cream 3 - Tablespoons Water 3/4 - Cup Cheddar Cheese Grated (1/2 Cup goes into Sauce ) save the rest of the Cheese to sprinkle on top before baking. 2 - Hared Boiled Eggs ( Either slice whole eggs or grate the yolks and slice whites ) Add a sprinkle of Paprika on top Start by peeling and slicing the Diakon Radish into quarter inch rounds. Next boil them for 20 minutes. Drain then place radish rounds on oiled cookie racks or a pizza pan with holes on the bottom for ventilation on a baking tray. Bake in 400 degree oven for 20 minutes. Let cool. Stack and slice them into quarters. Set aside and begin making the sauce. Melt Butter in a medium size pan. Then add Flour, Salt & Pepper and Garlic Salt. Mix until smooth and well combined. Stir until lightly browned. In microwave warm the Heavy Cream with the water for 20 seconds to take the chill off before adding to pan. Slowly add to the melted butter mixture and stir until smooth and thick. Let simmer for 5 minutes. Next add in 1/2 cup of the Cheese. Stir in cheese until combined in the sauce. Then add the eggs. Stir again .Fold in cooked (boiled & baked faux potatoes) Diakon Radishes until thoroughly combined. Pour evenly into a greased 7"x 11" inch baking dish and top with the reserved Grated Cheese and sprinkle with Paprika. Bake at 400 for 20- 25 minutes or until golden brown or bubbly.

Low Carb Hazelnut Coffee Ricotta Mousse Serves 4-5 Ingredients: 1/4 Cup Hot Brewed Coffee ( We used Hazelnut Flavored ) The trick to a strong flavor is to add extra scoops of coffee grounds ( Example use 7 scoops of grounds to 4 cups water) 1 1/4 Teaspoons Beef Gelatin or Knox 3 Teaspoons Granulated Monk fruit Sweetener Mix Gelatin and Sweetener into hot coffee and stir until completely dissolved. Set aside to cool and thicken ( Do not refrigerate to cool ) Stir the mixture occasionally until it's the consistency of a very thick syrup but not yet gelled. Then it's ready to be added into your ricotta mixture. Into a small mixing bowl add 1 Cup Whole Fat Ricotta Cheese 3 Teaspoons Powdered Monk Fruit Sweetener 1 1/2- 2 Teaspoons Instant expresso powder or (grind some Instant coffee granules ) 1/2 Teaspoon Vanilla extract Mix until smooth and the powdered sweetener is well incorporated. Then add cooled and thickened Coffee Gelatin mixture and blend together. Lastly on to the Whipping Cream 1/2 Cup Heavy Whipping Cream 2 Tablespoons Powdered Monk Fruit Sweetener In a separate chilled bowl Whip up your cream and add the sweetener. When whipped fold Cream into Coffee Ricotta mixture and refrigerate ( 1 Hr ) It will get very thick and scoop out like ice cream. Then it's ready to plate and enjoy! (You can use a stencil and make a fancy plate using Cocoa powder or even powdered sweetener.} We used Lily's brand Dark Chocolate chips and Salted Carmel chips for our chocolate bowls. Just melt the chips in the microwave for 30 second intervals, stirring in between. ( our microwave 1200 Watt ) You might have to adjust cooking time. Use silicone molds for chocolate ( We use chocolate bomb molds upside down) (For Plating Jello Decoration) 1 Cup Hot Dark brewed coffee 4 Teaspoons Granulated Monk Fruit 4 1/2 Teaspoons Gelatin Dissolve gelatin and sweetener into hot coffee stir. Pour into any style silicone mold or tray Refrigerate until firm Wear non powdered gloves to avoid finger prints when handling jello Get creative and use cookie cutters to make your designs. Serves 4-5 Calories : 162, Total Carbs 4 , Protein 5.3g, Fat 13.6g ( This is only for the mousse alone) Decoration are sugar free but do have sugar alcohols. We suggest using your own macro counter and adjust depending on what you choose to do and your preferred brands.

Pasta Noodle Batter Ingredients: 4 Tablespoons Finely Ground Pork Rinds 2 Tablespoons Parmesan Cheese ( We used freshly Grated ) 4 Tablespoons Cream Cheese 3 Whole Eggs 1/8 Teaspoon Gelatin 1/8 Teaspoon Redmond's Seasoning Salt ( Tip #1 ) Pre heat your oven to 350 Place a silicone mat on a flat baking sheet and place into oven until warm. Do this step before starting your noodle batter so your pans will be ready for piping as soon as your batter is blended. Add all ingredients to a blender and pulse for 1 minute. Stir with a spatula to release stuck batter ingredients and pulse again for an additional minute. Pour batter into a squeeze bottle ( Use a funnel for the batter transfer ) Remove prepared pan from oven and place on a heat safe counter. Begin to draw your circle patterns on the silicone mat with your batter applying light pressure to the piping bottle. ( We suggest only making 2 bundles per baking pan at a time ) Bake in oven for about 6 minutes or less (You do not want them to brown or they'll be too stiff to wrap into a bundle.) Let cool for 2 minutes. Then gently peel back the mat and slowly remove the noodle and place noodle on a cooling rack. Set aside while you make your chicken, veggies & alfredo sauce or you can freeze them in a ziplock or air tight container for later use. Chicken: 4 Chicken breast or 11 ounces/ Sliced into 1/4 inch thick strips and to a length that with be as long as the bundles you pipe. 1/2 cup chicken broth 1/4 Teaspoon Redmonds Seasoning Salt Saute' chicken strips in pan with broth & salt on medium heat for about 2 minutes on each side until chicken turns white. ( Don't over cook ) - Set aside on a plate. ( Use a long raw carrot to make a delicate ribbon tie for your bundles) Vegetables: 22- 24 Asparagus Spears 3 Peppers (1-Yellow, 1-Orange, and 1-Red ) We used long peppers so they would be the length of or bundles then cut into 1/4 inch width strips 2 Tablespoons Avocado or Olive oil 1/2 Teaspoon Onion Powder 1/2 Teaspoon Garlic Powder Salt to Taste (We used about 1/4 Teaspoon ) Ziplock bag / container for coating vegetables and a foil lined baking pan. Pre heat oven to 425 degrees In the ziplock bag add Oil, Onion Powder, Garlic Powder, Salt. Then add the Asparagus Spears massage to coat with Oil mixture, remove Spears and place on the baking sheet. Bake these first because they'll take a longer to cook than the peppers depending on the thickness of your spears. Bake for 4-8 minutes until desired tenderness. Transfer spears to a plate and set aside. Add the peppers to the bag and massage to coat. Then place them on the foil lined baking pan and cook for around 3-4 minutes until they're lightly softened. Set aside. Alfredo Sauce 1 Tablespoon Butter 1/2 Tablespoon Coconut Flour 2 Cloves Crushed Garlic 3/4 Cups Whipping Cream 1/2 Cup Parmesan Cheese (We use freshly Grated ) 1/8 Teaspoon Ground Nutmeg Salt & Pepper to Taste Melt butter in a sauce pan (medium heat) Add Coconut Flour and stir, mixture will make a paste Stir in Garlic Slowly add in the Whipping Cream and stir, heat until mixture gets bubbly (about 4 minutes) Add in the Parmesan Cheese. Stir until combined. Add in the Nutmeg and Salt & Pepper Heat about 4 more minutes until sauce thickens Add cooked and prepared Chicken strips to the sauce, turn and coat until all sides are fully coated and chicken is warmed through. (Now Assemble your Bundles) Choose either individual plate options or platter if warming several at a time for serving. Place noodle on plate, next place about 3-4 asparagus spears, then 3 chicken strips, then colored pepper strips. Lastly use a carrot peeler to cut a long thin carrot ribbon to tie up your bundles. Place remaining Alfredo sauce into a squeeze bottle and add extra sauce over the top making a zig zag drizzle for an impressive presentation. Enjoy! Recipe serves 6

Garden Harvest Stew Recipe: 2 Cups Cubed Green Zucchini (about 1 inch cubes) 2 Cups Cubed Yellow Squash (about 1 inch cubes) 2 Cups Cubed Eggplant (about 1 inch cubes) 1 Large Onion diced 2 - 3 Large Cloves of Fresh Garlic minced 2 Tablespoons Extra Virgin Olive Oil or Avocado Oil 21 oz. Can or 1- 1/2 Cans Stewed Tomatoes (We chopped ours into smaller chunks) Step 1: In a Large sauce pan add oil and heat on Medium. Step 2: Add onions and cook until translucent. Step 3: Add minced Garlic and stir to combine with the onions. Step 4: Add Zucchini, Yellow Squash, and Eggplant. Stir until combined. Cover and let cook for about 8-10 minutes. Step 5: Add Tomatoes, stir and cover. Let the vegetable mixture cook until fork tender (approximately 5 - 6 more minutes) or to your preference. Serve over riced cauliflower or use as a side dish with your choice of protein. Garden Harvest Soup: Step 1: 2 Cups of Broth (We used Beef Bone Broth) but you can use your choice of beef, chicken or bone or even do a combo if you like. Step 2: 1 to 1-1/2 Cups of our Garden Harvest Stewed Vegetables (Option) Add 1/2 cup of cubed Chicken,Turkey, or Ham for an extra Hearty Soup Step 3: Heat until warm. Top off with your choice of cheese and sprinkle with a little Parmesan. (We used shredded Mozzarella and fresh Parmesan) Garden Harvest Dip: 1 Cooked and Chopped Sausage Link (We used an Italian Sausage Link) 3 oz. softened Cream Cheese Give that a small pulse in a blender or Nutra Bullet, then add in the following ingredients 3 Tablespoons Avocado Mayo 1/2 Cup Queso Cheese or Mozzarella 1/4 Cup of Parmesan (plus about an additional extra 2 TBS saving for the top) 1/4 Teaspoon Onion Powder 1/8 Teaspoon Garlic Powder 1/8 Teaspoon Chipotle Seasoning (Paprika for dusting on top of the extra parmesan) 1 Heaping Cup of our Garden Harvest Stewed Vegetable mixture Lightly pulse all ingredients together Place dip into small oven or microwave save baking dish (We used a 6" corning ware) or you can use a couple of 3" ramekins Use a spatula to even out batter and top with extra Parmesan and sprinkle with paprika Heat in the microwave until cheese melts or you can bake in a pre-heated oven at 350 degrees for around 15 minutes. Serve warm with our Herb Egg White Protein Baguette. (Watch our Less ingredient Wonder Bun Video for visual instruction) ruclips.net/video/VgC4y6bRUXU/видео.html Herb Egg White Protein Baguette: (The same recipe as Wonder Bun video but with added herbs) Makes 2 (9x3 inch)Baguettes Ingredients: 3 Tablespoons Warm Water (between 105 and 110 degrees) 1 Teaspoon Active Dry Yeast 1 Teaspoon Inulin or Honey to bloom yeast (for around 5 minutes) Pre- Heat your oven to 325 degrees (Add the following ingredients into your stand mixer bowl) 6 Egg Whites 42 Grams of Egg White Protein Powder 1 Tablespoon Gelatin 1/2 Teaspoon Cream of Tartar 2 Tablespoons Allulose 3 Tablespoons or 25 Grams Acacia Fiber Add in your bloomed yeast and whip on highest speed for 5 minutes. Prepare your molds by giving them a quick spray with avocado oil. Have a large ziplock bag on hand and ready for piping into Baguette molds (Also prepare your Herb Egg yolk paste) Herb Egg Yolk Paste: 3 Egg Yolks 24 Grams Butter Powder 1/2 Teaspoon Redmonds Salt 1/2 Teaspoon Garlic Powder 1/2 Teaspoons Onion Powder 1 Teaspoon Italian Seasoning Mix together and form a very thick paste Add to the beater attachment after your egg white mixture has reached extremely stiff peaks. (As the video demonstrated) After your mixture has reached stiff peaks, add your herb yolk paste and only give it a couple of light whips. Be careful not to over combine because it will change the texture if the batter is over whipped after you added the fats (yolk paste) Add batter to your ziplock or piping bag and begin to pipe batter into the 2 center Baguette wells. Smooth and forms tops of batter for even cooking. Bake in oven for 15 minutes. (Prepare for the final Herb Egg Wash) 1 Whole Egg Beaten with 1/4 Teaspoon Garlic Powder 1/4 Teaspoon Onion Powder 1/2 Teaspoon Italian Seasoning Remove from oven and Brush tops and sides with Herb Wash then return to oven to bake for an additional 10 minutes. Then turn off oven and crack door open and leave inside for an additional 3-5 minutes. Let cool off for another 3 minutes before removing from silicone molds.

Our Less Ingredient Wonder Bun ( Used for our sandwiches with eyes ) ruclips.net/video/VgC4y6bRUXU/видео.html Tipsy Artichoke & Feta Dip with A Splash of Merlot Ingredients 1/2 Cup Chopped Artichoke Hearts 1/4 Cup Feta Cheese 4 oz Cream Cheese 1/2 cup Mozzarella Cheese 1/2 cup Parmesan Cheese 1/2 of a medium size Red Bell Pepper (Roasted) 1/2 of a medium size Yellow Bell Pepper (Roasted & Chopped) 1 to 2 Cloves Garlic Pressed 1 tsp Monkfruit Granulated Sugar 1/3 Cup Chopped Black Olives 3 Tablespoon Merlot Wine Pinch Of Salt Instructions To keep Dip chunky, Pulse the following Ingredients one at a time for 3 seconds in a Nutra Bullet & add to your bowl (Artichoke Hearts, Feta Cheese, Cream Cheese & Shredded Mozzarella. Mix in all remaining ingredients except the Merlot. Mix well then add 1 TBS of Merlot 1 TBS at a time to adjust the flavor to your preference. We use all 3 TBS!!!! Chill for 20 Minutes or until ready to serve. ENJOY!!!!! Makes About 2 1/2 to 3 Cups of Dip which is about 10 servings at 1/4 cup each 1/4 cup serving size Calories 132 Fat 9.5g Protein 6.6g Total Carb 4g Dietary Fiber 0.5g Crispy Fall Crackers INGREDIENTS 6 TBS Walnuts finely chopped 6 TBS Pecans finely chopped 4 TBS Sunflower seeds-finely chopped 1 tsp Baking Powder 6 TBS Whey protein isolate 4 TBS Unflavored Collagen Powder 3 tsp Butter Powder 1/2 tsp Monkfruit Sugar (Granulated) 1/4 tsp Salt 2 TBS Liquid egg whites (maybe a drizzle more if needed) Options - for color and flavor 1/2 tsp turmeric 1 tsp paprika and 1 tsp taco seasoning 1 tsp minced parsley INSTRUCTIONS Finely chop by hand nuts & seeds and put into a medium bowl. Add the rest of the dry ingredients to the bowl. Whisk until well blended. Add in egg white & combine well till dough starts to clump together and become sticky. Option - For coloring dough or extra flavor Divide dough into 3 equal parts. For yellow color - Massage 1/2 tsp of turmeric into one part of the dough. For orange color - Massage 1 tsp paprika & 1 tsp taco seasoning to second part of dough. For green color - Massage 1 tsp of finely minced parsley to last section of dough Spread dough onto a greased sheet of parchment paper. Place a second sheet of greased parchment paper on top. Use a rolling pin or your hands to spread dough to about 8x10 rectangle. With dough on parchment paper refrigerate for 10 minutes. Preheat oven to 375. Take chilled dough to your counter for slicing with a pizza cutter or knife. Ruffly cut into 1" inch squares. Separate crackers slightly so they don't spread together. Prepare your cookie sheet with a cookie rack on top. Then place yo parchment paper on top for better air flow and crisper crackers. Cook for 8 to 10 minutes at 375. Let Cool & Enjoy!! Serving Size - 6 Crackers Calories 72 Fat 4.9g Protein 5.8g Dietary fiber 0.5g Total Carbs 1.1g Bite Size Caramel Apples 3 TBS Brown Sugar Swerve 1 1/2 TBS Allulose 1 1/2 TBS Butter 1/4 Cup Heavy Cream 1/8 tsp Xanthan Gum 1/8 tsp Salt 1/4 to 1/2 Cup Crushed Peanuts 20 - Jumbo Round Grapes 20 - Lollipop or cake pop sticks or tooth picks In Medium sauce pan over medium heat combine butter and sweetners Bring to a boil (3-5 Minutes) Watch so doesn't burn Take off the heat and add cream (It will bubble Vigorously) Return to heat and bring back to a boil. boil 3 minutes Sprinkle surface with xanthan gum whisk to combine Then whisk in salt Let cool 3-5 minutes as it starts to thicken Dip grapes in caramel when caramel is still warm Roll in crushed peanuts let set in refrigerator Makes 20 Serving size 1 Faux Apple (Grape) Calories 39 Fat 3.7g Protein 1g Total Carbs 4g Dietary Fiber 0.3g ( Please use your own macro calculator for your own dietary needs ) We used My Fitness Pal for the recipes and we exclude sugar alcohol and natural sweeteners/ Monkfuit

(Egg White Protein Pumpkin Muffin Top Video) ruclips.net/video/KsqjQgpAU9w/видео.html Begin with preparing your mesh pan. Cut circles of parchment paper to fit your pan size. This will ensure no leaking batter and easier cleaning after baking. We recommend to spray the pan first and coat sides and bottom. This also keeps the parchment rounds in place. (Crumb Topping) Mix all together in a small bowl until butter moistens all ingredients and forms a crumble. Use a fork or a pastry blender to form course crumbs. Set this mixture aside for later 1 Tablespoon Softened Butter 1 Tablespoon Golden Monkfruit sweetener 1 1/2 Tablespoons Brown Sugar Swerve 7 Grams Whey Protein Isolate (or 1 Heaping TBS) 15 Grams Oat Fiber (or 2TBS) 1/4 Teaspoon Nutmeg (Also you can sprinkle extra nuts on the tops) (Banana and Fats) Mix together all ingredients until well blended. 2 Egg Yolks 1 Tablespoon Melted and cooled Butter 20 Grams Butter Powder (or 2 TBS) 70 grams or (1/2 cup of mashed banana) or 1/2 of a medium banana 1/2 cup Powdered Monkfruit or (75 Grams) 1 Teaspoon baking powder 1/4 Teaspoon Salt 1/4 Teaspoon Nutmeg 1/2 Teaspoon Cinnamon 1 Teaspoon Banana Extract 1/4 Cup coarsely chopped Walnuts ( optional) Before you start with whipping your egg white portion it's a great time to pre heat your oven to 325 degrees (Egg White Batter) 6 Egg whites 20 Grams Egg White Protein Powder (or 3-1/2 to 4 TBS) 20 Grams Whey Protein Isolate (or 4 TBS) 3 Tablespoons Allulose (or 35 Grams) 3 Tablespoons Acacia Fiber (or 24 Grams) 1 Tablespoon Gelatin (11 Grams) 1/2 Teaspoon Cream of Tartar 1 Teaspoon Whole Psyllium Husk 1 Teaspoon Oat Fiber 1/2 Teaspoon Xanthan Gum 1 Teaspoon Vanilla extract Whip the above ingredients together on highest speed for 5 minutes. Should have the consistency of a marshmallow creme. (After the 5 minutes then add in the Banana and Fat mixture.) Gently stir batter. Remove from beater and give a quick fold of ingredients with a spatula to ensure that all is thoroughly mixed with no clumps stuck on the bottom. Pour mixture evenly into the 8 rounds of your pan. Bake for 15 minutes (325) Then remove from oven and brush the tops with a whole beaten egg wash. Sprinkle with the crumb mixture and also some extra chopped Walnuts. Additional nuts are optional. Return to oven and bake an additional 8-10 minutes. Let cool completely before removing from mesh pans. Serves 8 Calories 172 Protein 12.2 grams Fats 9.2 grams Total Carbs 13.5 grams Dietary Fiber 10.5 grams Net Carbs 3 grams We do not include Any sweetness or sugar alcohol in the macros. We used MyFitnessPal using our brands of ingredients. Please use your own counter that fits you dietary needs.

Step 1 (Fats portion of batter) Begin mixing together the fats portion of the batter so it's ready to fold into your egg white portion. 1/4 Cup Sour Cream 20 Grams or (2 -1/2 Tablespoons) Collagen Powder Vanilla or Unflavored (We used Perfect Keto Vanilla Flavored Collagen Powder) 1/4 Cup Avocado mayonnaise or make your own We use the homemade recipe from @SeriousKeto ruclips.net/video/C6PsO4lMXXQ/видео.html 3 Egg Yolks 1 Tablespoon Orange Zest 1/2 Teaspoon Orange Extract 1/3 Cup Poppy Seeds 2/3 Cup Powdered Monkfruit Sweetener 1/2 Teaspoon Salt (optional) Step 2 (Egg White Batter) 6 Fresh Egg Whites 40 Grams or (8 Tablespoons) Whey Protein Isolate 1 Tablespoon or 11 Grams of Gelatin 1/2 Teaspoon Cream of Tartar 1/2 Teaspoon or (2 Grams) Xantham Gum 1 Teaspoon Whole Psyllium Husk Flakes 3 Tablespoons or (25 Grams)Acacia Fiber 1 Teaspoon or (2 Grams) Oat Fiber 1-1/2 Teaspoons Baking Powder Whip together on highest speed with stand mixer until stiff peaks (around 5 minutes) Gently fold in the (Fats Batter Portion) until thoroughly combined. Pour batter into a barely greased silicone Bundt pan or spring form pan. Place on the middle rack of oven on a cooling rack that sits on a cookie sheet for stability. Bake at 350 Degrees for the first 20 minutes then reduce oven temperature to 325 and bake an additional 25 minutes. Remove from oven and let rest for about 5 minutes before flipping out of silicone pan. Step 3 Citrus Glaze 1 Tablespoon Orange Juice 1/4 Teaspoon Lemon Juice 1/3 Cup Powdered Boca Sweet or Powdered Monkfruit Sweetener (sift for smoother consistency) 1/4 Teaspoon Vanilla Extract 1 Tablespoon Liquid Heavy Whipping Cream or Whipping Cream Powder (We used the powdered) Whisk together to form your glaze and set aside until you're ready to drizzle over the top of your cake. Serves 12 Macros using MyfitnessPal However we do not include natural sweeteners or sugar alcohols. This is just a guide. Please use your own macro calculator to figure out total macros using brands of your choice to fit your own dietary needs. Calories 111 Proteins 9.6 grams Fats 6 grams Total Carbs 4.9 grams Fiber 2.6 grams Net Carbs 2.3 grams

Double Wonder Burger 1 Lb. Ground Beef 2 Tablespoons Fresh Finely Chopped Parsley 1 Teaspoon Onion Powder 1 Teaspoon Garlic Powder or use 1 Clove Fresh Minced Garlic 1/2 Teaspoon Salt 4 of our “Less Ingredient Wonder Buns” or ( 8 Slices of a Low Carb lightly toasted Sandwich Bread Combine all spices into the ground beef. Divide ground beef into 4 equal portions ( Makes 4 Double Burgers ) Take 1 portion of beef and divide that in half. ( One half for each side of your Wonder Bun.) Flatten into a patty and spread the burger meat evenly over the bun and around the edges making sure to completely cover the edges. Top burger with an additional sprinkle of any flavor of ( Redmond’s Real Smoked Salts ) This will give you the straight off the grill flavor. (Optional ) Broil on High for 6 minutes. Check for your preferred doneness. Remove from broiler and reduce heat to Medium. Top one side of your Double Wonder Burger with your own choice of cheese and return to the broiler just until the cheese melts. This goes quickly so be sure to keep an eye on it. Remove and top with your choice of garnishes or try our toppings. Makes 4 Double Burgers Less Ingredient Wonder Bun Recipe ruclips.net/video/VgC4y6bRUXU/видео.html Avocado Goat Spread Scoop out half the flesh of a ripened Avocado into a small bowl Soften about 1 oz. Goat Cheese in the microwave (around 10-15 seconds ) Cream together until well combined. Add a dash of Chipotle seasoning and give it another stir. Makes 4 Servings Check Out @SeriousKeto Homemade Mayo Recipe ruclips.net/video/C6PsO4lMXXQ/видео.html Spicy Mayo Spread 2 Tablespoons Avocado Mayo ( We suggest making your own ) 2 Teaspoons Dijon Mustard 1 Teaspoon Primal Kitchen Buffalo Sauce or ( any Hot sauce of your choice ) 2 Teaspoons Onion Flakes or Chopped Chives 1-1/2 Teaspoons Smoked Paprika 1 Teaspoon of Powdered Apple Cider Vinegar or ( 2 Capsules ) Secret Ingredient that we get from Costco. ( We just untwist the capsules and sprinkle the powder into our bowl ) You can use liquid but it will make it more like a salad dressing than a spread. 1 to 2 Teaspoons of Powdered MonkFruit Sweetener ( Optional for a Sweet & Tangy Spread ) Makes 8 Servings ( Half the recipe if only using on your 4 Burgers) ( We always make extra of this spread to keep on hand in the refrigerator because it makes for a quick way to turn your Tuna or Chicken or Hard boiled Eggs into a easy salad for lunches.)

Easy Keto Pie Crust 1 Cup Almond Flour 3 Tablespoons Coconut Flour 1 Teaspoon Xanthan Gum 2 Tablespoon Powdered Monk Fruit Sweetener 1/2 Teaspoon Salt 1/2 Cup Butter, chilled in freezer and cubed 1 oz. Chilled Cream Cheese 1 Egg (gently whisked with vinegar and lemon juice) 1 Teaspoon White Vinegar 1/2 Teaspoon Lemon Juice Into a food processor: Add flours and Xanthan gum, monk fruit sweetener and salt. mix to combine. Add freezer chilled cubed butter, chilled cream cheese and pulse to combine, until you see coarse crumbs.Then add egg, vinegar and lemon juice mixture to dough and mix until the dough comes together. Flatten dough into a pancake shape and cover with plastic wrap and let rest in refrigerator for an hour. Roll chilled dough between parchment paper just large enough to fit pie pan. (Flute top edges of crust or decorate with leftover dough trimmings.) Par bake crust at 350 degrees for 10-15 minutes. Let cool completely. Keto Cheesecake filling @KetoUpgrade ruclips.net/video/qI1XlDBHt84/видео.html 2-8oz. Blocks Cream Cheese 1 Cup Sour Cream 1/2 Cup Granular Monk Fruit Sweetener (can use any Keto Sweetener) 2 Large Eggs 1-1/2 Tablespoons Lemon Zest 2 Tablespoons Lemon Juice (More or less to taste) In food processor whip cream cheese and monk fruit until smooth Add sour cream and mix in. Next add your eggs, mix and scrape the edges to be sure the eggs are well combined. Lastly add your lemon juice and zest. Mix well Pour batter into your prepared and cooled pie crust. Cover crust edges with foil to prevent over browning. Bake in a pre-heated oven 325 degrees for 45 to 50 minutes or until edges are set and center still has a slight jiggle. Turn oven off and prop door open letting the pie cool for an additional 10 minutes. Remove from oven and let pie cool completely. Must be completely cooled before adding our lemon curd topping. Lemon Curd Topping from (Sugarfreesprinkles.com) 1/2 Cup Lemon Juice 2/3 Cup Allulose 2 Tablespoons Heavy Whipping Cream 2 Whole Eggs 2 Eggs Yolks 2/3 Cup cubed Butter Into a medium size sauce pan. Add Lemon Juice, Allulose, Heavy Whipping Cream, Eggs and Egg Yolks. Whisk together until fully combined before turning the heat to a low setting. Cook on low until until the mixture coats the back of a spoon (around 7 - 10 minutes) Use a whisk and stir constantly while cooking to avoid burning. Once mixture thickens, add the cubed butter one at a time and whisk until fully melted. We suggest pouring mixture through a strainer and into another bowl and continue to stir as the curd cools and you don't see anymore steam. Cover with plastic wrap. Cool in the fridge. Pour chilled curd onto top of cooled cheesecake and spread evenly over the top. Decorate with Stabilized Whip Cream or enjoy as is. Lemon Supreme Cheesecake Serves 12 (Large Decadent Servings) Calories 425 (This doesn't include Whipping Cream Garnish) Protein 8.9 grams Fat 41 Grams Total Carbs 6.4 Grams Dietary Fiber 1 Gram Net Carbs 5.4 Grams Macros : MyFitnessPal Please use your own macro counter using your brands of ingredients used. We do not include any sugar alcohols or natural sugars in our macro counts.

Olive Loaf Baguettes Step #1 3 Tablespoons Water ( between 105 - 110 degrees) 1 Teaspoon Active Dry Yeast 1 Teaspoon Inulin or Honey Mix above into a small bowl to bloom and set aside for ( around 5 to 7 minutes ) Pre-Heat the oven to 325 Step #2 6 Fresh Egg Whites (separate your egg whites and set aside) Place into your mixer bowl as you wait for the yeast to fully bloom In a separate bowl : Step #3 (the dry ingredients) 42 Grams Egg White Protein Powder 2 Tablespoons Allulose 1/2 Teaspoons Cream of Tartar 1 Tablespoon Gelatin 3 Tablespoons Acacia Fiber or Powder (It's the same thing) or (21 Grams) Mix all of your dry ingredients together until thoroughly combined Then set aside and prepare the fats portion of the batter Step #4 Fats Portion 2 Tablespoons Mayo (Homemade or Avocado Mayo) ( We've have used Primal Kitchen) 1 Heaping Tablespoon Butter Powder or (10 Grams) 1 Teaspoon Oregano 1/2 Teaspoon Garlic Powder 1/2 Teaspoon Onion powder 1-1/2 Tablespoons Acacia Fiber or Powder (It's the same thing) or (10 grams) Mix together to form a paste and set aside . Step #5 Now that your yeast is fully bloomed. Add to the egg whites in your mixer bowl. Then with the beater attachment whisk in the dry ingredients from step #3 Whisk on the highest speed until very stiff peaks form (approximately 5 minutes) Now that the batter is fully whipped (Add in the Fats Step#4) Scrape the fats paste onto the beater and give it just a few spins to combine (do not over mix with the mixer or you could get a styrofoam texture (it’s best just to fold batter with a spatula in order to combine. Then fold in 1/2 cup sliced Black Olives (reserve some for top) Spoon batter into the prepared mesh loaf pan. Use rolled up aluminum foil to stabilize wells. Smooth batter top with an angle spatula to form top and sides. Then add the reserved olives. Press into place. Place in a 325 degree oven for 15 minutes. After the 15 minutes remove from oven and brush with egg wash, coating the tops and sides. Egg Wash 2 Egg Yolks 2 Teaspoons Heavy Whipping Cream Remove the cookie rack from under the mesh pan and place onto just the metal baking sheet. This will give the bottoms a crisper bottom crust during the last bake. Return to oven for an additional 17-20 minutes. Bake time. Then turn off oven and crack the door and let the loaves rest for 8-10 minutes. Remove from oven and let cool around 3-5 minutes before removing from mesh pan. Serves 6 Calories - 140 (About 4 Slices per serving) Protein 10.4 Grams Fats 7.2 Grams Total Carbs 7.1 Grams Dietary Fiber 5.2 Grams Net Carbs 1.9 Grams Homemade Mayo @SeriousKeto ruclips.net/video/C6PsO4lMXXQ/видео.html Tuscan Dipping Sauce 1//4 Cup Olive Oil 1/4 Cup Avocado Oil 2 Teaspoons Fresh Squeezed Lemon Juice 2Tablespoons Fresh Finely Chopped Basil 1/2 Teaspoon Fresh Chopped Rosemary 1 Teaspoon Dried Thyme 1 Teaspoon Dried Oregano 6 Cloves Roasted Garlic Minced (can be roasted in oven or air fryer) 1 Teaspoon Red Pepper Flakes 1/2 teaspoon Salt or to taste Cracked White Pepper to taste 4 Tablespoons Fresh Grated Parmesan Cheese Whisk together then add 1 1/2 Tablespoon Balsamic Vinegar Then give it a final stir! Pour into a serving dish. Garnish top with extra Parmesan Serves 8 Calories 103 Fat 9 Grams Protein 1.8 Grams Total carbs 4.8 Grams Dietary Fiber 1.7 Grams Net Carbs 3.1 Grams Air Fryer Roasted Garlic Pre-Heat air fryer to 380 degrees Create a pouch of aluminum foil Place a cut end of a garlic bulb onto the foil, cut side up Drizzle with Avocado oil , season with salt and pepper Air fry for 17- 20 minutes Oven Roasted Garlic Pre -Heat oven to 400 degrees Same directions as above Bake for 30- 40 minutes Raspberry Mocktail Raspberry Skinny Syrups Frozen Raspberries, Strawberries or any mixed berries of your choice Tajin (salty citrus spice) for rimming your glass Sugar Free 7up or and sparkling beverage Pour some of the syrup in a bowl and dip your glass in to rim Place a dish filled with the Tajin Salt. Roll glass rim in salt in order to get a good coating. Place frozen berries in glass Add 2 Teaspoons of raspberry syrup to glass and top off with 7 up or any sparkling beverage Stir and enjoy!

Directions: Ribbon Noodle Chicken Casserole Combine 2 Cups of cooked Chicken (leftovers work great )into your 2 Cups of prepared gravy. Stir to coat and then add your 2 Cups of Ribbon Noodles. Thoroughly blend together and spread mixture into a casserole dish (We used a 9x7 glass pyrex)Top with Buttery Crumble Topping and bake at 325 degrees for about 20 minutes or until crumbs are browned. Creamy Gravy: 4 Tbs.Butter 4 Cups Unsalted Chicken Stock 2/3 Cup Heavy Whipping Cream 5 Tbs. Egg Yolk Powder 2 Tsp. Onion Powder 1 Tsp. Redmonds Organic Seasoning Salt 1/4 Xantham Gum Pepper to taste Melt Butter in a medium size sauce pan on medium heat. Add Chicken Stock and Cream, stir to combine. In a small bowl combine Egg Yolk Powder, Onion Powder, Salt, Xantham Gum and Fresh cracked Pepper until fully blended. Gradually add into this mixture into your sauce pan while whisking to fully blend together. Let simmer for 8 to 10 min. or until sauce thickens. Ribbon Noodles: 3 Eggs 5 Tbs.Cream Cheese 3 Tbs. Grated Parmesan Cheese 1/8 Heapping Tsp. Gelatin pinch of Xantham Gum Pulse ingredients together in a Bullet or blender until smooth. Pour batter equally between 2 silicone pans or matte & spread batter with an angle spatula. Bake at 350 degrees for 8 to 10 minutes. ( until dry to touch) Let cool & cut into desired size. @KetogenicWoman (Anita has several different noodle versions to choose from and all are very easy and delicious!) Thanks Anita! ruclips.net/video/G4matcUtFl0/видео.html Buttery Crumb Topping: 2/3 Cup Grated Keto Bread ( you can use one of or wonder buns grated) 2-3 Tbs. Pork rind crumbs 2 Tbs. Melted Butter Mix together until well blended & coated in the butter. Sprinkle on top and cover your casserole mixture. Less Ingredient Wonder Bun ruclips.net/video/VgC4y6bRUXU/видео.html Serves 6 Calories 489 Protein 41g Fat 35.5g Total Carbs 10.7g Fiber 1.8g Net Carbs 8.9g

Easy Creamy Chicken Soup: 3 Cups Chicken Stock 2 -1/2 Cups Fresh Chopped Broccoli Crowns (approximately 2 crowns) 1-1/2 Cups Riced Cauliflower 1-1/2 to 2 Cups Cooked Chopped Chicken or (any protein of your choice) 1-1/2 Teaspoons on Onion Flakes 1 Teaspoon of Redmond's Organic Seasoning Salt 1/2 Teaspoon of Paprika 1-1/2 Teaspoon of Turmeric 2 Tablespoons Fresh Chopped Parsley (If you want to have sparkly eyes!) 3/4 Cup of Heavy Whipping Cream 2 Tablespoons of reserved Chicken Stock (for your slurry) 1 Teaspoon Arrowroot Powder (dissolved in the Chicken Stock) 1/2 Teaspoon of Xantham Gum (or you can use 1 Teaspoon Gelatin) Directions: Start with a medium sauce size pan. Add Chicken Stock and begin to cook on medium heat. Then add your Chopped Broccoli Crowns just until fork tender. Add in the Riced Cauliflower and Chopped Chicken followed by the seasonings. Onion Flakes, Redmond's Organic Seasoning Salt, Paprika, Turmeric and then add the Fresh Parsley. Stir in the Heavy Whipping Cream. Take the reserved Chicken Stock and stir in Arrowroot powder and combine to make the slurry. Then pour Slurry mixture into the pot and whisk together. Then lastly sprinkle in the Xantham Gum. Continue to stir as soup thickens. The soup will continue to thicken up as it cool off a bit. Serve it up with a dusting of chopped Parsley. Enjoy! Makes 8 Servings Calories: 179 Protein:15 grams Fats: 9.2 grams Total Carbs: 8.7 Fiber: 1.3 grams Net Carbs: 7.4 grams

Many, many thanks to Maria. This pudding is one of our all time favorites. @MariaEmmerich Original Recipe ruclips.net/video/QRctr5GMO5g/видео.html Hard Boiled Egg Pudding 10 hared boiled eggs 1-14 oz. can coconut milk 1/2 cup natural sweetener or 3/4 teaspoon stevia glycerite 1/4 cup unsweetened cocoa powder or chocolate collagen 2 teaspoons vanilla extract 1 teaspoon ground cinnamon 1/8 teaspoon salt (We also used 2 Tablespoons of dark cocoa powder to make our pudding darker in color) We also added 1 teaspoon of gelatin for a thicker consistency All ingredients go into a bullet or blender and blend until the mixture looks completely blended and looks like chocolate pudding. This pudding needs to firm up in the fridge. Best to make it hours before serving or a day ahead. We used Lily's White Chocolate and Dark chocolate chips for the berries and for the topping on the pudding. We also used Wilton Gel coloring to make orange chocolate color and also for the drizzle. If you need to thin out the chocolate you can use a small amount of coconut oil. We used and 1/8 teaspoon.

Crumble Topping 3 Tablespoons softened Butter (53 grams) 2 Tablespoons Cinnamon (4 grams) 1 Tablespoon Granular Monkfruit sweetener (16 grams) 1- 1/2 Tablespoons Brown Sugar Swerve (21 grams) 1 Heaping Tablespoon Whey Protein Isolate (7grams) 3 Tablespoons Oat Fiber (15 grams) 2-3 drops LorAnn Cinnamon oil Mix to form coarse crumbs. Set aside in refrigerator until ready to add into batter. Cream Cheese Filling 1 - 8oz. brick of softened Cream Cheese 6 Tablespoons Powdered Monkfruit Sweetener (45 grams) 1/8 Teaspoon Xanthan Gum 2 Eggs (room temperature) 1/2 Teaspoon Vanilla Extract 1/2 Teaspoon Lemon Juice 1/2 Teaspoon grated Lemon Zest Whip together with a hand mixer until it reaches a smooth and velvety texture. Set aside until ready to pipe Fats Portion 2 Tablespoons Homemade Avocado Mayo 2 Tablespoons Butter Powder (10 grams) 1 Tablespoon + 1 teaspoon Unflavored MCT Powder (10 grams) 1-1/2 Tablespoons Acacia Powder (10 grams) Mix together in a separate bowl and set aside Homemade Avocado Mayo @seriousketo ruclips.net/video/C6PsO4lMXXQ/видео.html Base Batter Start by booming your yeast 3 Tablespoons warm water (105 10 110 degrees) 1 Teaspoon Inulin 1 Teaspoon Active Dry Yeast Stir together and set aside to bloom for 5 minutes. Separate 6 Fresh Egg Whites (room temperature) and set aside {Prepare a meshed pan or silicone baking mat by lightly spraying with avocado oil} Now onto the dry ingredients: 42 Grams Egg White Protein Powder 1 Tablespoon Gelatin (12 grams) 1/2 Teaspoon Cream of Tartar (4 grams) 2 Tablespoons Allulose (30 grams) 3 Tablespoons Acacia Fiber (27 grams) 2 Tablespoons Powdered Monkfruit Sweetener 1 Teaspoon Cinnamon 1 Teaspoon Baking Powder 1/2 Teaspoon Xanthan Gum Mix dry ingredients until combined In Mixer Bowl add 6 Fresh Eggs Whites and Bloomed Yeast. Stir together using the mixer beater attachment and then add in all the dry ingredients. (Pre Heat oven to 325 degrees) Whip on highest speed until stiff peaks form (5- minutes) Now spoon a bit of egg white batter into the fats portion and mix together. Add the fat portion to the mixer and just give it a few spins to combine. Do not over whip . It's better to gently stir with a spatula Add Crumble Mixture and stir Pour batter into a large ziplock bag and cut corner of bag large enough to accommodate the crumb mixture. Pipe in to form 7 molds, Now pipe Cream cheese mixture onto danish centers Bake in oven for 15 minutes Remove from oven and brush sides of dough with egg wash Egg Wash 2 Egg Yolks mixed with 2 Teaspoons whipping cream Return to oven and bake for an additional 10 minutes. Let cool and remove from mesh pans. Caramel Topping From @AllDayIDreamaboutFood ruclips.net/video/4rubujPa_xU/видео.html Caramel Topping 3 Tablespoons Brown Sugar Swerve 1 -1/2 Tablespoons Allulose 1 -1/2 Tablespoons Butter 1/4 Cup Heavy Cream 1/8 Teaspoon Xanthan Gum 1/8 Teaspoon Salt In a medium sauce pan over medium heat combine Butter and sweeteners Bring to a boil (3-5 minutes) Watch closely so it doesn't burn. Take pan off the heat and add cream. (It should bubble vigorously) Return to heat and bring back to a boil. Boil for an additional 3 minutes. Sprinkle surface with Xanthan Gum and whisk to combine Then whisk in salt Remove from heat and let cool 3-5 minutes ( The mixture will continue to thicken as it cools) Use caution! This caramel is extremely hot and the smell will tempt you to take a taste. (Don't do this until it's cooled) Your Welcome! Drizzle warm caramel sauce over Danish tops and embellish with chopped pecans. If the caramel thickens too much and won't drizzle, then pop it into the microwave for about 10 seconds and stir until it's the consistency you want. Makes 7 servings We do not include sugar alcohols or sweeteners in our recipes. Please use your own macro calculator to figure out for your dietary needs. We used MyFitnessPal Calories 350 Proteins 13 grams Fats 25 grams Total Carbs 13 grams Fiber 9 grams Net Carbs 4 grams Special Thanks to @MariaEmmerich for her amazing Egg White Protein Bread Recipe . She is the true pioneer of this recipe and all the rest of us are just making our twist off of her greatness. Please check out Maria's Channel. You won't regret it. ruclips.net/video/7f0JiSd1uJI/видео.html

We used a ripe Haas avocado "Less Ingredient Wonder Bun" You could also use any low carb bread of choice lightly toasted. Baste with a splash of Kirkland aged balsamic vinegar brushed on top of the toasted bread. Gently place your avocado rose on top of toast Finish it off with a sprinkle of Tajin Seasoning or Everything but the bagel seasoning. Or use your favorite topping. Thank you to all of our Subscribers and a very special thank you to all of our many taste testers! Thanks for watching! Karen and Therese Low Carb Spin "Less ingredient Wonder Bun" ruclips.net/video/VgC4y6bRUXU/видео.html Low Carb Spin Wonder Bun 6-7 Servings Ingredients: 3 Tablespoons Water ( between 105 - 110 degrees) 1 Teaspoon Active Dry Yeast 1 Teaspoon Inulin or Honey Mix above into a small bowl to bloom ( around 5 to 7 minutes ) 6 Fresh Egg Whites 42 Grams Egg White Protein Powder 1 Tablespoon Gelatin 1/2 Teaspoons Cream of Tartar 2 Tablespoons Allulose 3 Tablespoons Acacia Fiber or (21 Grams) Mix above ingredients in your mixer bowl and stir with beater attachment until combined. Then add in your bloomed yeast and beat on highest speed for 5 minutes. After the 5 minutes of beating. Your batter should look like stiff whipping cream. After the 5 minutes you'll add your (mixed egg yolk/ butter powder mixture or paste) 3 Egg Yolks 24 Grams of Butter Powder or ( 2 TBS. softened butter not melted butter ) Mix above to form a paste Lightly mix together with mixer for only a few seconds ( don't over mix in the yolk/butter paste in mixer ) use a spatula to fold batter to be sure its well combined before putting into a piping bag or placing batter into prepared ( lightly sprayed with avocado oil or coconut oil ) mesh baking wells. ( Place your mesh pan raised on a cookie rack and not directly on a cookie sheet. This ensures that your pan will cook the buns with full ventilation for the buns bottoms.) Bake in a pre-heated oven 325 Degrees for 15 minutes on the middle oven rack. ( Whisk together a whole Egg for your Egg Wash) (We forgot in the video but this is when you can add some salt if you like) After 15 minutes remove from oven and brush with a whole egg wash. We Like to add salt into the egg wash when we remember. If you forget you can just sprinkle on top. Then you can customize the buns with your choice of toppings ( Sesame Seeds, Everything but the Bagel Seasoning, Poppy Seeds, etc......... Return to oven and bake an additional 10 Minutes. Turn oven off and crack the door open and let buns rest for an additional 3- 5 minutes. Remove from oven and mesh pan to cool on a rack. When completely cooled we recommend slicing buns and placing them in a ziplock or air tight container and store in the freezer for freshest results. They thaw very quickly on the counter. We don't like to thaw in the microwave because if you overdo the time it changes the texture and taste. You can store on the counter in an airtight container for 3 days or longer in fridge. Remember these are healthier buns and have no preservatives that's why we think using the freezer is best. 6-7 Servings- 113 calories, (2.3g Fat) (15.8g Protein) (3.7g Fiber) (Total Carbs 5.6) or ( Net Carbs 1.9g) ****** We are not nutritionists or in any health care profession.****** ****** Please use your own Macro Tracker to calculate for your needs.****** We go by these Macro's ( 112 Calories per bun) We don't include the inulin used to bloom the yeast. (2.3g Fat ) (15.8g Protein) (3.2g Fiber)( Total Carbs 5.1g) (Net Carbs 1.4g) Avocado Rose We learned this technique from @BrettCobley Epi Vegan ruclips.net/video/okQJkyE5ZUM/видео.html

Ravioli Mushroom Filling 1 Tablespoon Butter 8 oz. Brown Mushrooms chopped or any combination of your choice 1/2 Medium size Onion (diced) 1-1/2 Clove Garlic (minced) 1/2 Teaspoon Italian Seasoning 1 Tablespoon Flat Leaf Parsley (chopped) Salt and Pepper to taste 1/4 Cup Cream Cheese 1/2 Cup Grated Parmesan Cheese Melt butter in a skillet on medium low heat. Then add your mushrooms. Gently cook those down giving them time to sweat around in the butter. Add the chopped onions and also the minced garlic. Cook until your onions appear translucent. Then add the Italian seasoning and the parsley. Stir to combine. Add cream cheese and blend together to melt in. Then add in the parmesan cheese (fresh or canned) and thoroughly combine. Let mixture cool a bit and then transfer to a food processor and pulse to the consistency of a fine paste. (Noodle Batter Base from Anita @KetogenicWomen ruclips.net/video/G4matcUtFl0/видео.html Noodle Batter 6 Eggs 10 Tablespoon of Cream Cheese 6 Tablespoons of grated Parmesan Cheese 1/4 Teaspoon Gelatin 1/8 Teaspoon of Xantham Gum Super easy just put all ingredients into a blender and pulse to combine. Reserve 1/4 cup of batter in a squeeze bottle or bowl and set aside (This is what will be used to seal your ravioli) Then equally pour remaining batter onto a silicone baking trays and spread out as evenly as you can using an angled spatula. Bake at 350 degrees for about 8 minutes until the batter no longer looks wet. Let cool and cut into 12 squares on each pan so you end up with 24 pieces of noodles to fill. Using a small cookie scoop (greased with coconut oil) portion out your mushroom filling on one side of your noodle leaving an edge so you can add a ribbon or brush on the reserved batter for sealing. Gently fold over noodle and firmly press edges around the filling sealing the noodles together and crimp edges with fork. Place back into the oven for an additional 6-7 minutes to finish baking off the seal. Your Ravioli 's are now ready. You can place them in our broth or you can choose any sauce. Enjoy! Easy Broth 5 Cups Chicken Stock 1 Cup Beef Stock 1/2 Teaspoon Redmonds Seasoning Salt 1 Teaspoon Italian Seasoning Add all ingredients together and bring to a rolling boil. Add your raviolis and let them simmer and soak up all the flavor from the broth. Serve up a bowl full of the broth with 5 pieces of the ravioli. Garnish with additional chopped parsley (if you want to have sparkly eyes) Enjoy! Macros: Mushroom Ravioli in Broth 340 Calories Protein 19 grams Fat 25 grams Total Carbs 10 grams Fiber 1.2 grams Net Carbs 8.5 grams (Please use your own macro calculator using your own choice of ingredients) We used MyFitnessPal

Take 2 packages of Riced Hearts of Palm (we used 2 pkg of Trader Joes Brand 9 oz. each package) or any brand that equals net weight of (18 oz. or 510 grams) Place package contents in a dish towel over a bowl to catch excess liquid. Then generously squeeze out as much liquid as you can. Place in a non stick frying pan and stir about to continue to dry cook. Add the seasoned riced vinegar and continue to dry cook until mixture no longer clumps onto spatula. Turn off heat and fan to cool off the rice mixture. Seasoned Rice Vinegar: 2 Tablespoons Unsweetened Rice Vinegar 4 teaspoons Brown Sugar substitute (we used Swerve) 1 Teaspoon Coconut aminos Stir together and microwave until sweetener dissolves about 20-30 seconds depending on microwave wattage This recipe seasons 2 packages of riced hearts of palm which is enough to make 2 sushi rolls Spicy Chili Mayo: 2 Tablespoons Avocado mayo (we make our own but any will do) Highly suggest using Steve's recipe @seriousketo for homemade mayo ruclips.net/video/C6PsO4lMXXQ/видео.html 2 Teaspoons Chili Garlic sauce or (Sriracha) 1 Teaspoon powdered Monk Fruit Sweetener Decide on a protein and what vegetables you'll like to use to stuff your roll with. We cut our vegetables 1/4 inch strips but you can decide what size works best for you as well as what types of veggies you prefer. We used pre-cooked jumbo shrimp (shelled and deveined / smoked salmon as our protein Place a portion of the cooked/cooled seasoned riced hearts of palm on a Nori sheet (shiny side down on a bamboo mat) Flatten the mixture spreading it evenly but leaving a 1/4 to 1/2 inch edge that will be moistened with water to seal after rolling. Then add a sprinkle of sesame seed and Nori flakes. Add protein of choice. Spoon your spicy chili mayo over the protein. Then we used the following: cucumber ,avocado, red cabbage, jicama, carrot, red pepper, and scallions Place in a stacking layer until you reach the edge of the rice. start rolling your sushi by pressing and tucking over the mat to form your roll. Add a dab of water to moisten the nori edge for sealing. Give the mat another squeeze to tighten the roll. Use a sharp knife to cut into 1/2 inch wide slices. Wipe knife clean with a damp paper towel to ensure a clean cut. Plate and enjoy! Serve along with extra spicy chili mayo or dip into coconut aminos Each sushi roll makes about 12 pieces per roll. Cutting each slice about 1/2 inch in width.

Zucchini Croquettes: Begin slicing your zucchini into rounds about 1/4 inch in width. Pat dry with a paper towel. Slice enough rounds so that each croquette has a zucchini top and bottom. Then select a circular cookie cutter closest to the size of your zucchini. Slice turkey and also the cheese into 1/4 inch slices, then use circle cutter and cut out your cheese rounds and turkey rounds. **Use leftover scraps of turkey and cheese to make a turkey salad for an additional meal idea.** Now assemble your stacks by sandwiching a cheese and turkey round between your zucchini rounds. Set aside while making an egg wash. Egg Wash: 2 eggs whisked together with 2 Tablespoons Heavy Whipping Cream. Set aside. Breading Recipe: 2 oz. finely crushed pork rinds or (3/4 cups) 1 Tablespoon Gelatin or (10 Grams) 40 Grams of Egg White Protein Powder or (1/2 cup) 2 Teaspoons Parmesan Cheese 1 Teaspoon Granulated Garlic or Garlic Powder Stir until well combined Pre-Heat Air Fryer to 400 Hold zucchini rounds while dipping into egg wash and coating the sides and edges. Place into breading crumb mixture and spoon over tops and coat sides. Then secure stack with a toothpick at an angle. This helps when transferring stacks into the air fryer basket. Spray bottom of air fryer basket with some Avocado oil spray. Place stacks into pre-heated air fryer basket giving the tops a spritz of avocado oil spray on the tops. Bake for 12-15 minutes, then remove all toothpicks and flip over rounds. Give another spritz of avocado oil on the tops again and return to air fryer for an additional 12- 15 minutes or until golden brown in color Enjoy! **Special Thanks to Indigo Nili for her amazing breading recipe. @IndigoNili Carnivore Breading Recipe ruclips.net/video/YS-c8yQlf6M/видео.htmlsi=R5ufhM0x7t63LGNZ

Crust : (Pre-Heat Oven to 350) Bake for 15-17 minutes until golden brown Ingredients: 62 Grams or (3/4 cup) Of Almond flour 62 Grams or (3/4 cup) Hemp Hearts (shelled hemp seeds) 3 Tablespoons Frozen is best or Cold shredded butter 1/4 Cup Whey Protein Isolate 2 Tablespoons Granulated Monk Fruit Sweetener 2 Tablespoons Brown Sugar (Swerve) 1/4 Teaspoon Salt Mix all ingredients with the exception of the frozen butter until well combined. Add to food processor. Add half of the butter and pulse together. Scape down mixture off of the sides of the processor bowl. Continue to add the remaining butter and pulse together to form a sand like texture. Pour mixture into a slightly greased (8 x 8 silicone pan) or a pan lined with parchment paper and lightly greased. (Reserve 1/3 cup of the crust mixture to use for the crumble topping. Begin to spread and press together to form your crust.) You can press crumbs up the sides to form an edge. Use a glass or cup that is the size of your pan and gently roll on the bottom to make the crust even. Bake for 15-17 minutes or until golden brown. Remove from oven and cool completely. Filling: Ingredients: 14- 1/2 ounces of Chayote Squash ( about 2 medium sized) 2 Tablespoons Butter 1/2 cup Allulose 1 Teaspoon Cinnamon 1/8 Salt 1/2 Teaspoon Gelatin (Bloomed in 1 Tablespoon of the infused tea water) 1 Teaspoon Arrowroot Flour 2 Cinnamon apple spice tea bags steeped in enough water to cover your chayote squash. (around 2 cups of water) Begin with steeping 2 tea bags in warm water. Then carefully peel and dice the chayote in 1/4 inch cubes. Then microwave the chayote for 2 minutes to soften a bit. Now add the tea to the chayote and set it aside giving it the chance to soak up and infuse all of the cinnamon apple flavoring as you start the filling. Finally drain off chayote into a colander and reserve the tea water. In a small microwave safe bowl Take 1 Tablespoon of the tea water and mix in 1/2 Teaspoon of gelatin (it will turn to a thick paste and set it aside) You can melt it again in the microwave for 5 seconds to loosen when it's time to add into the filling.) In a medium sauce pan begin to melt the butter. Add the drained chayote squash and gently stir to coat. Continue to cook down and reduce the chayote. Do a fork test to check on desired firmness. Add the monk Fruit sweetener and the cinnamon. stir together and add in the salt. Continue to stir. now add the gelatin that's been lightly melted in the microwave. Then add the Arrowroot flour to thicken. Add mixture to the prepared crust and spread evenly across the top. Now sprinkle the reserved 1/3 cup crust crumb mixture over the top ( Optional: For added fall color mix in 1/2 Teaspoon Turmeric to the crumbs to give the top a more fall look) Bake at 350 for about 12-15 minutes or until golden brown Let cool completely before cutting. Salted Caramel recipe: @AllDayIDreamAboutFood ruclips.net/video/4rubujPa_xU/видео.htmlsi=zF7BDcb_LdjRLS7KCarolyn Ketchum "All Day I Dream About Food" Best Cookbook: The Ultimate Guide to Keto Baking -Master All The Best tricks For Low-Carb Baking Success Also "The Everyday Ketogenic Kitchen" Carolyn Ketchum Drizzle Salted caramel over the top! Yummy! These are lower carb than the original but they are intended as an occasional treat. Makes 16 bars Refrigerate leftovers 120 Calories Fat 9.7 Grams Protein 5.1 grams Fiber 2 Grams Total Carbs 24 Grams Net Carbs 22 Grams

Gingerbread Spice Bombs: Ingredients: 6 Tablespoons or (66 grams) Hemp Hearts 5 Tablespoons or (32 grams) Vanilla Protein Isolate 1 Tablespoon or (9 grams) Acacia Fiber 2 Tablespoons or (14 grams) Unflavored Collagen 5 Tablespoons or (21 grams) Crushed Pork Rind Crumbs 1/2 Teaspoon Baking Soda 1-1/2 Teaspoons Baking Powder 1/8 Teaspoon salt Combine together in a medium size bowl. Now add our spice mixture Spice Mixture: 1-1/2 Teaspoons Ground Ginger 2 Teaspoons Cinnamon 1/2 Teaspoon Ground Cloves 1/2 Teaspoon Allspice 1/2 Teaspoon Nutmeg 1/8 Teaspoon Cardamon 4 Teaspoons Cocoa Powder 1/2 Teaspoon Instant Espresso Powder or Crushed Instant Coffee Granules Set aside Now into your mixer add the following ingredients: 5 oz. or (140 grams) Softened Cream Cheese 2 Tablespoons or (28 grams) Softened Butter 2 Tablespoons or (24 grams) Brown Sugar Replacement (we used Swerve) 5 Tablespoons or (71 grams) Granulated Monkfruit Sweetener Cream together until smooth. Scraping the bottom of the bowl with a spatula to be sure everything is fully combined. Mix about 4 minutes. Now is a good time to pre heat your oven to 350 degrees. Then add in: 2 whole Eggs 1/4 cup plus 1 Tablespoon or (48 grams) Pumpkin Puree 1/4 Teaspoon Apple cider Vinegar Mix on medium speed until thoroughly combined. Now prepare your molds with a spritz of avocado oil spray Lastly add the Hemp seed /spice mixture and mix until well combined. Use a greased scooper to fill your molds. Careful not to overfill molds. Smooth tops to ensure everything's even and put into your pre heated oven Bake for 20 minutes Check them at 15 minutes since all ovens do not cook exactly the same. When in doubt ( Do a toothpick test ) Let them cool completely before releasing from molds. Decorators Piping Frosting: 4 oz. Softened Cream Cheese 2 Tablespoons Softened Butter (Sift the sugars together before adding to the cheese/butter mixture to avoid any clumps) 1/8 Cup Powdered Boca Sweet 1/8 Cup Powdered Monkfruit 1- 1/2 Teaspoons Clear Vanilla Extract Whip together until well combined. Split batter into 2 parts . One part to add a color (we used super red powder but you can use gel food coloring as well) This will be for our flowers For the White frosting : Start by thinning it out with 1/2 Tablespoon Heavy Whipping Cream and stir to combine. Just go for it and start decorating! Add Sugar Free Candies to use for decorations or Pumpkin seeds. Makes 12 servings Macros using MFP Please use your own macro calculator using your brand of ingredients to be sure the recipe fits with your dietary needs. This does not include frosting or toppers. Muffins only Calories :92 Protein : 6.9 grams Fat: 5.6 grams Fiber: 1.4 grams Total Carbs: 4.2 grams Net Carbs: 2.8 grams

Flourless Chocolate Hearts: Dry Ingredients: (Add the following dry ingredients into a medium size bowl and mix together to thoroughly combine and set aside) 6 Tablespoons or 54 Grams Hemp Hearts (These are optional) 7 Tablespoons or 43 Grams Chocolate Protein Isolate (If you don't have chocolate flavored protein you can substitute with unflavored but you'll have to add an additional Tablespoon of unflavored cocoa powder and extra sweetener. Taste you batter for sweetness. ) 5 Tablespoons or 27 Grams Chocolate Flavored Collagen 5 Tablespoons or 22 Grams Crushed Unseasoned Pork Rinds 1/2 Teaspoon Redmonds Salt 1/2 Teaspoon Espresso Powder or Crushed Instant Coffee Granules 1/2 Teaspoon Baking Powder 2 Tablespoons or 10 Grams Unsweetened Cocoa Powder Creamed together Ingredients: ( In mixer bowl ) Cream together Cream cheese, Butter, and Sweetener until light in color and the texture is light and fluffy with no visible granules of sugar. Should look creamy like a peanut butter) 5 oz. or 142 Grams Cream Cheese (Room Temperature) 2 Tablespoons Butter (Room Temperature) 7 Tablespoons or 84 Grams Granulated Monkfruit Sweetener Then add in the following : 2 Whole Eggs 1/4 Cup or 63 Grams Canned Pumpkin (Not Pumpkin Pie Filling) 1/4 Teaspoon Apple Cider Vinegar Mix into your creamed ingredients Then slowly add in your Dry Ingredients and mix until well blended. Scrape around bowl edges to be sure of no hidden clumps. Makes 8 or 9 Servings: Pour batter about halfway filling each lightly greased Muffin tins or silicone molds. (we sprayed our molds with Avocado Oil Spray) Bake in your pre-heated 350 degree oven for 22 to 27 minutes. Do a toothpick test Remove from oven and set aside to cool completely before removing from molds. Now you can either drizzle the tops with melted sugar free chocolate (set chocolate in fridge after drizzling) Make a cream cheese frosting or do both as we demonstrated in video for decorating for your special occasion. Cream Cheese Frosting: 4 oz. Softened Cream Cheese 2 Tablespoons Softened Butter 1/2 Cup Powdered Monkfruit Sweetener 1 Teaspoon Vanilla Extract 1 Tablespoons Heavy Cream or Sour Cream or even Greek Yogurt (Use only if needed to thin out your frosting for your decorating needs) We also used about 1 Teaspoon of Super Red Pomegranate Powder to color our frosting but you can use any gel food coloring to get your desired colors Whip together until well combined. Melt sugar free chocolate chips in a microwave safe container in 20 second intervals stirring often until smooth and fully melted. If you need the chocolate to be a looser consistency you can add only a small dab of coconut oil and stir together until melted. Be careful not to overheat or the chocolate will seize up. Please use you own macro calculator with the ingredient brands you use for your own dietary needs. We do not include natural sugars or sugar alcohols in macros Calories : 146 Protein: 5.8 gr Fat: 13.7 gr Total Carbs: 3.4 gr Fiber: 0.9 gr

Carnivore Lasagna Noodles 6 Whole Eggs 8 Tablespoons or 120 grams Carnivore Mayo 6 Tablespoons Ground Pork Rinds 2 Tablespoons Parmesan Cheese 1 Teaspoon Gelatin Place all of the ingredients in a blender/Nutra bullet and pulse. Blend until smooth. Equally pour batter onto 2 lightly greased silicone baking mats. Spread out batter evenly using an angled spatula Bake at 350 Degrees for about 8-10 minutes. Set aside to cool. Gently remove noodles from your silicone mats for cutting. You can cut each sheet of noodles directly in half to create 4 noodle layers if using an 8x10 pyrex or trim noodles to fit serving dish. Lasagna Meat Sauce 8 ounces Lean Ground Beef 8 ounces Italian Sausage 1/4 cup Dried Onion Flakes 1 Teaspoon Italian Seasoning 3 Cups Rao Marinara Sauce ( Use only 2 cups for recipe (you’ll have about 1 cup of finished sauce left over for another time) In a medium sauce pan add ground beef and Italian sausage. Break apart while browning the meat into small crumbles. Add in seasonings and sauce. Simmer until slightly thickens. Set aside. Faux Béchamel 3/4 Cup Cottage Cheese 1-2 Cloves Minced Garlic 1/2 Teaspoons Nutmeg 2-4 Tablespoons Heavy Cream (until pourable consistency) Use an immersion blender and whip until smooth and creamy Prepare you cheeses and set aside 1-1/2 Cup Shredded Mozzarella Cheese 3/4 -1 Cup Finely Grated Parmesan Cheese Begin to layer ingredients: In a casserole dish, spread a small amount of sauce mixture on bottom. Add a layer of the Carnivore Noodles, followed by some more sauce and then sprinkle with Mozzarella or Béchamel and then a dash of Parmesan. Continue to build the next layers by repeating. End with meat sauce on top and just a sprinkle with Mozzarella and Parmesan Bake at 350 Degrees for 25-30 minutes or until you see it bubbling. Makes 6 Servings Macros using MFP ( Please use your own macro calculator with your preferred brands to meet your own dietary needs) We were pretty heavy handed on the meat sauce and the cheeses. You can use way less and the results will still be equally delicious. Calories 650 Protein 60 grams Fat 42 grams Total Carbs 9 grams

Sugar Free Lemon Dessert: ( Thelma's Party Jello ) Ingredients: 1-1/4 Cup of Boiling Water 3 Tablespoons or (32 grams) Beef Gelatin 1/3 cup or (85 grams) Granulated Monkfruit Sweetener Optional ( Packet of LMNT Electrolytes Citrus Salt) 2 Fresh Squeezed Lemons or (90 grams) or 1/2 cup Bottled Lemon Juice 1 Cup Cold Water 1/2 Teaspoon Gelatin dissolved in1 Tablespoon Hot Water 1 Cup Heavy Whipping Cream 1/4 Cup Powdered Monkfruit Sweetener Directions: Start off by adding your boiling water to a medium size bowl. Add the gelatin and briskly whisk until all the gelatin is dissolved. Then add the monk fruit sweetener and electrolyte citrus packet. Now add in the lemon juice followed by very cold water. Stir. Place in the fridge just until the mixture cools but not begin to gel. (While the Jello mixture is cooling in the fridge) Begin on your Stabilized Whip Cream. Dissolve gelatin with hot water in a small container that can go into the microwave just incase the gelatin starts to gel. You'll need this to be in a pourable liquid state or your cream will have lumps. Add your Whipping Cream to the mixer bowl and beat on medium speed until just soft peaks form. Now add the pourable gelatin while the mixer is still rotating. Then add the Powdered Monkfruit Sweetener to form stiff peaks. Now thoroughly blend together the gelatin and whipping cream. ( Add any coloring at this time ) Pour mixture into a silicone mold of choice and place in the fridge for several hours. We find it's best to make a day ahead. Edible Paint Use a Tablespoon of Heavy Whipping Cream and a drop or two of your choice of coloring. Unmold your Jello Dessert and begin painting your masterpiece

Flourless Chocolate cookie Base 2 Whole Large Size Eggs 1-1/2 Teaspoons Vanilla Extract 2/3 cup Unsweetened Cocoa Powder or (55 grams or up to 70 grams if you have to adjust batter consistency) 1-1/2 Tablespoons or (11 grams) Black Cocoa Powder 1/2 Teaspoon Espresso Powder or (instant coffee grounds) 1/2 Tablespoons or (4 grams) Cinnamon 1/4 Teaspoon Salt 3/4 Cups or (105 grams) Powdered Monkfruit Sweetener Into your mixer bowl add in the eggs and vanilla extract. Beat on medium speed until whipped and frothy for about 2-3 minutes. Next add in all the dry ingredients (except for the extra tablespoons of cocoa) Start with just the 2/3 cup or (55 grams of cocoa) We ended up using 2 extra Tablespoons in the video ( All depends on the size of your eggs) Mix together starting on a lower speed until the moisture from the eggs absorb the cocoa power. Scrape the bowl sides and check batter consistency. If the batter looks like frosting then it's still too wet and you'll have to add the extra cocoa powder 1 TBS. at a time until the batter crumbles and looks more like a dough. Don't use too much because the dough will be hard to roll out. Place dough on a silicone mat and use gloves or spray hands with oil. Flatten dough in a rectangle and top with a piece of parchment paper and roll out dough to about 1/4 inch thickness. Use cookie cutter that fits into the size of silicone mold you plan on using for the marshmallow mixture. (If you us the small cocoa bomb molds you get approximately 18-20 cookies) Our bomb mold and cookie cutter was 2 inches Place Cookies in a 350 degree oven for 10 minutes. While cookies are still warm you can use the cutter just to tidy up the sides if needed. Let cool completely before removing from pan. These can be stored in an air tight container until ready to use. They can also be made a day ahead as well. Sugar Free Marshmallows ruclips.net/video/JET8-nyq-o8/видео.htmlsi=syrNZ0z7gCjmITLB This amazing marshmallow recipe is from Carolyn Ketchum @alldayidreamaboutfood Sugar Free Marshmallow 1 Cup Water divided ( we'll use just 1/2 cup to bloom gelatin in the bottom of mixer ) The other 1/2 cup we'll use for the simple syrup part) 2-1/2 Tablespoons or (26 Grams) Grassfed Gelatin 2/3 Cup or (101 Grams) Powdered Monkfruit sweetener Sweetener 2/3 Cup or (80 Grams) Powdered Boca Sweet 1/8 Teaspoon Cream of Tartar Pinch of Salt 1 Teaspoon Vanilla extract Start with putting half of the water into your mixer bowl. (You'll be using the beater attachment when mixing) Then sprinkle in the Gelatin into the water to bloom. Let that set and start on the simple syrup part. In a small saucepan put the other 1/2 cup of water, and then add the sugars, cream of tartar and salt. Turn burner onto a medium heat and stir until sugars are completely dissolved and clear. Stirring occasionally as mixture bubbles and reaches a temperature on an instant read thermometer 238-240 degrees. Remove from heat and gradually add hot liquid into your mixer while mixing on a low speed. This will melt the gelatin, then lastly add the vanilla extract. Beat on medium speed until mixture starts to turn white and foamy. Do not whip to stiff peaks only whip to a ribbon stage. The sides of the mixer bowl should be only slightly warm. Then pour into desired molds and top with chocolate cookies, working quickly so that the marshmallow doesn't set and the cookie will stick. Refrigerate for 4-6 hrs or overnight. Dipping Chocolate Lily's Chocolate Chips and some coconut oil. Microwave in 10 second interval stir in between. Then you can dip the cookies in some sugar free chocolate chips. We used 1/2 of a bag of Lily's Milk Chocolate chips. Melted in a microwave for 30 seconds and stir. (You can add about 1/4 to 1/2 teaspoon coconut oil to thin out your chocolate. We try to use the least as possible because the chocolate sets better and isn't as melty) Place in fridge to set chocolate. Store cookies in an airtight container in fridge. For a week or more. Makes 18 using a 2 in. bomb mold. Our cookie has 97 calories each and 3.1 Net Carbs VS Store Bought 130 calories 20 grams of carbs and 14 grams of added sugar and sketchy ingredients We don't count the sugar alcohols (Flourless Cookie Base) Calories 23 Fat 1.4 gr. Protein 2 gr. Total Carbs 10.2 gr. Fiber 1.9 gr. Sugar alcohols 7.3 gr. Net Carbs 1 gr. (Sugar Free Marshmallows) Calories 14 Protein 1.5 gr. Carbs 0.1 gr. (Lily'y Chocolate Chips)using 1/2 a bag Calories 60 Carbs 2 gr.

Cheddar and Chive Keto Sandwich Roll Step 1: (Bloom Yeast) 3 Tablespoons Water (110 degrees) 1 Teaspoon Active Dry Yeast 1 Teaspoon Inulin or honey Combine together and let bloom for a minimum of 5 minutes. Set this aside and begin to prepare the next ingredients. Step 2: Prepare the spice mixture: 1-1/2 Tablespoons Chopped Chives 1/4 Teaspoon Garlic Powder 1 Teaspoon Onion Powder 1/2 Teaspoon Salt 1/4 Teaspoon Dill Weed Stir spice mixture together. It will roughly measure about (12 grams total) Separate this mixture (about 8 grams will be reserved to mix into the fats portion) and the last (4 grams will be whisked together with a whole egg for the egg wash topping) Set this mixture aside until ready to add. Step 3: Begin preparing the fat portion. 1/4 Cup or (38 grams) of Cheddar Cheese Powder 1/2 Cup or (42 grams) Extra Sharp Cheddar Cheese (Grated) 1 Teaspoon Baking Powder (Stir in the (8 grams)of spice mixture) Set this aside to have it all ready to add to the whipped egg white mixture Step 4 (This is where we whip up our egg white batter) Into your stand mixer bowl add 6 Fresh Egg Whites Only or (276 grams Liquid Egg Whites) (Reserve 2 Egg yolks and set aside to be mixed in when adding in the fats) 9 Tablespoons or (62 grams) Egg White Protein Powder 1 Tablespoon Gelatin 1/2 Teaspoons Cream of Tartar 2 Tablespoons or (25 grams ) Allulose 3 Tablespoons or (21 grams) Acacia Fiber (Now add in your fully bloomed yeast) Whip on highest speed until stiff peaks (around 5 minutes) (While your egg whites are whipping up) Pre-heat your oven to 325 Also prepare your baking pan by greasing pan with coconut oil and also grease your scooper inside and out to prevent batter from sticking. Step 5: Now that your batter has whipped to stiff peaks just take a spoon full of batter and mix with those 2 reserved egg yolks. Now add that to the mixer bowl of whipped egg whites followed by the cheesy fats mixture. Only give the mixer a few pulses just to barely stir together. Remove bowl and fold mixture by hand to combine any clumps that might have stuck to bottom of bowl. Use scooper and portion out rolls into prepared pan. Place into pre-heated oven for the first 15 minutes of bake time. Step 6: Make Egg Wash Crack a whole egg into a small bowl add in (4 grams)of the chive spice mixture and whisk together. Set aside until rolls come out of oven. Step 7: Now that your roll have come out of the oven from their 15 min bake . Using a pastry brush begin to paint the tops of the rolls with the egg wash spiced mixture. Return to the oven and continue to bake for another 10 minutes. Then turn off the oven and let them rest with the oven ajar for an additional 5- 8 minutes to minimize shrinkage. Let cool and cut in half for a sandwich or slice across to make thin open faced bites. Store in an airtight container lined with parchment paper on counter for a day or so. You can store in the refrigerator but they will soften. We usually slice and store in the freezer until ready to use. (To make the roll tops look extra fancy try a dusting of Cheddar Powder or Butter Powder) Calories 129 Protein 15.3 grams Fats 4.5 grams Fiber. 2.9 grams Total Carbs 5.6 grams Net Carbs 2.7 grams Please use your own macro calculator using your ingredient brand of choice. We used MFP

Sweet No Potato Fries Ingredients: 130g or (3/4 Cup)Riced and Drained Cauliflower 62g or (1/4 Cup) Drained Pumpkin Puree pulp Set these aside and go onto all of the dry ingredients 37g or (4 TBS) Finely grated Parmesan Cheese 4g or ( 1 teaspoon) Browned Beef Gelatin 1 teaspoon Whole Psyllium Husk 32g (6 TBS) Crushed Pork Rind Crumbs Unflavored 1/4 teaspoon Paprika 22g or (4 TBS) Brown Sugar Swerve with or without Allulose if using ( Allulose Blend) watch your cook time for over browning 2 TBS "KETO CHOW " Potato Soup Packet or Use Whey Protein Isolate Mix together until well blended Now add in the riced Cauliflower and the Pumpkin Puree and lastly a whisked egg white. Mix until thourghly combined and a dough is formed. Place dough on a silicone mat and press and form into a long rectangle shape. Around 3 inches wide and the length of your mat. Gently score with cutter (approximately 36 fries) Place in freezer to firmly set the dough ( approximately 20-30 minutes) Remove from freezer and slice apart into individual fries. They're now ready to cook or keep in freezer safe ziplock until ready to bake. Place fries in an Air Fryer Basket on a lightly greased silicone mat or parchment paper. Bake at 350 for 5-8 minutes then flip over and bake an additional 5 minutes. Serve and enjoy! Best served fresh out of the air fryer. 189 Calories 22.5g Protein 6.3g Fat 14.8 Total Carbs 3.9g Fiber If using a traditional oven. Bake at 400 for 8 minutes flip and then an additional 8 minutes.

Yummy 😋

omg I was drinking and nearly spit out my drink onto the computer at the pumpki squeeze!

Do you shred cauliflower & then cook it in the microwave?? Thank you.😊 (I tried to look it up first, before asking you. -google- I couldn’t find the answer. Sorry)

They look delicious! Thank you!

went to look for the keto chow potato packet and can't find it.