Really Easy Low-Carb Party Dip

This is great with veggies OR chips!

Creamy Green Chili Party Dip

  • 1 can (16oz) green chili enchilada sauce (I used Hatch brand)
  • 1 can 7oz chopped green chilies (optional, included in the counts, Ortega brand)
  • 8oz Daisy sour cream
  • 8oz Philadelphia cream cheese with chives and onions
  • 4oz pepper jack cheese, shredded (I used HEB brand)

Melt the cream cheese to the point it can be whisked into the rest of the ingredients.

Mix everything together well, place inĀ  a microwavable safe container**, and microwave for 5 minutes, stirring well after 3 minutes.

**If you want to bake this, reserve 1oz of the shredded cheese and sprinkle it on top when it’s bubbly hot in the oven. Bake at 400f for 10-15 minutes until it’s heated through and, well, bubbly.

This makes a very large batch of dip. I calculated the info at 20 servings, but it’s probably closer to 25.

Nutrition Facts
Servings 20.0
Amount Per Serving
calories 85
% Daily Value *
Total Fat 7 g 10 %
Saturated Fat 1 g 6 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 15 mg 5 %
Sodium 192 mg 8 %
Potassium 14 mg 0 %
Total Carbohydrate 3 g 1 %
Dietary Fiber 0 g 0 %
Sugars 1 g
Protein 2 g 5 %

Easy Recipe: Cabbage Curry in a Hurry

Cabbage Curry in a Hurry

  • 1 tsp coconut oil
  • 2 cups chopped cabbage (I used green, but napa, bok choy, red, whatever will do)
  • 1/2 cup coconut milk (I used Arroy-D, but any real coconut milk without additives)
  • 2tsp Madras Hot Curry Poder
  • salt and pepper to taste

Heat the coconut oil in a skillet over high heat, add the cabbage and some salt and pepper. Saute until it’s just starting to soften, then add the curry powder, stir well for about 30 seconds, then add the coconut milk, reduce heat and cover for about 5 minutes, until the sauce thickens.

Does it get any simpler? Low-carb, low-calorie, high fat and high fiber, and really fast and simple!

Could it get any better? šŸ™‚

If you want more protein, toss in some cooked chicken, shrimp, tilapia, tuna(yes!), or scramble some eggs in when you add the curry powder.


Nutrition Facts
Servings 1.0
Amount Per Serving
calories 270
% Daily Value *
Total Fat 24 g 37 %
Saturated Fat 16 g 80 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 56 mg 2 %
Potassium 438 mg 13 %
Total Carbohydrate 13 g 4 %
Dietary Fiber 8 g 32 %
Sugars 8 g
Protein 6 g 11 %
Vitamin A 0 %
Vitamin C 96 %
Calcium 8 %
Iron 6 %

An Unlikely Snack: Sweet Cheese Crackers In Under 2 Minutes

Microwaving cheese isn’t new to low-carbers. It can be a staple when you want a quick “cracker”.

Sweet Cheese Crackers

  • 1 slice american cheese single, folded into 4 or 8 pieces
  • sprinkle of cinnamon
  • granulated sweetener (I use Natural Mate stevia blend)

Since the cinnamon and sweetener are “to taste”, I didn’t include quantities.

Using a Silpat or parchment paper, lay out the cheese pieces, making sure to leave some space for spreading when they melt.

Sprinkle with the cinnamon and sweetener.

Microwave for 30 second intervals until they start to brown slightly. Remove from microwave and let sit for about 5 minutes to cool (you can eat them warm, but they develop more crunch when they completely cool).

That’s all there is to it. For about 70 calories, you have a quick, easy sweet treat.

I tried provolone, manchego and mozzarella cheeses, but the cheese flavor needs to be more neutral. Swiss or gouda might work for a nutty undertone.

I’m lazy, and I can’t cut out a circle to save my life, so I use Regency Wraps 9 Inch Parchment Rounds, Pack of 50 that fit my microwave turntable perfectly for anything I cook on parchment in the microwave.

Trying To Balance Your Diet And Your Life

“Life moves pretty fast. If you don’t stop and look around for a while, you could miss it.” – Ferris Bueller’s Day Off

It can be a challenge.

You want to eat “right”, exercise, and get/be healthy, but you’re busy. All the time.

How many times have you put off something, thinking “I’ll do that after I do xxx” and it turns into an hour, then a day, then a week, oh just forget it!

Organization is a dirty word. How do you make time to organize when you have NO time?

As the Nike ad says “just do it”.

The fact is, once you get organized, you have more time.

What does this have to do with diet? Well, for me at least, when my life is organized, I find my thoughts more organized which leads to my diet being more organized and on track.

What I do:

  • Plan the weeks meals on Saturday or Sunday and make out your grocery list.

This can involve a little web browsing if I’m bored, to get recipe ideas, or old standards. I usually have the weekly sales circular up in another tab, to organize my grocery list with my sales for the week (save $$ and time!) I keep my grocery list and menu plan on LibreOffice (free download, comparable to Word) so I can quickly edit, note and print.

  • Grocery shopping on Monday

Why Monday? For me it’s the easiest day. The stores are less crowded and the added benefit $$: Most stores mark down their over stock from the weekend. Last week I snagged 10 organic, grass fed, individually packaged strip steaks (normally about $10 each) for $4 each because they were “sell by” the next day. Nicely stocked in my freezer now! Same with produce, be a little picky here, no one wants a pack of slimy mushrooms!

  • Prep what you can as soon as you get home from the store.

Simple enough because you’re already in the kitchen and have all your foods out.

Clean produce (don’t forget to keep those cut ends for stock/broth, just bag and freeze them), dry well and wrap things like lettuce, parsley and greens in paper towels before stowing them in the fridge.

Want to cut your lettuce for salads ahead of time? The vacuum sealer will keep it fresh for a weekĀ  -just add inĀ  a paper towel to absorb moisture and remember to re-seal it after use.

Re-package the meats you want to refrigerate or freeze. Ever smell that blood soaked pad in the bottom of the meat package? Yeah that one. Repackage.Ā  If you have a food saver/vacuum sealer, good deal! Make use of it.

  • Cook/chop what you can ahead of time on Grocery Day

Making something with cooked chicken later in the week? Cook it the same day, chill and vacuum seal or store tightly wrapped until you need it.

Me? I cook 2lbs of ground beef, simply seasoned with salt and pepper, then divide it into 6oz servings and freeze them individually for quick grabs for things like taco salad, super quick chili, for tossing with cooked veggies, really ground beef is very versatile and even if you just want to thaw it, heat it in a bowl with some cheese, it’s “good to go”.

Slice, dice or otherwise prep chicken breasts, then vacuum seal and freeze until the night before I need them.

I also chop 3 large onions. 1 is sliced, 1 is small chop and 1 is chunked. These will be used inĀ  a variety of dishes through the week.

Peel and slice 4 cucumbers and put them in a bowl (tight lid!) filled with cold water and 2tsp sea salt. This makes them easy snacks or salad additions.

If you use a lot of peppers, clean and seed them, then store in vacuum sealed bags for the week.

I “zoodle” my zucchini for the week, wrap in paper towels and put in a zip-lock bag in the fridge. They stay fresh for 4-5 days that way and I don’t have to mess with creating them when I want to make a “pasta” dish.

You get the picture.

Clean up the mess and you’re ahead of the game for the week.

Total time, for me, from store to everything being done: about 3 hours. Once you start doing this, you get through it pretty quickly. And it saves hours of pre-meal work through the week.

A note about vacuum sealers: the big ones can take up a lot of space and are fairly pricey. Yes they do pay for themselves over time, so if you have the space and don’t mind the initial $$, get one!

The small hand held ones are great, too! The FoodSaver one on Amazon is inexpensive and really works great. The bags can add up $$ wise, so be sure to wash and reuse the produce ones to get the most for your money (I am not brave enough to re-use protein ones for fear of food poisoning).

Maple Bacon Fat Bombs

Yes, you read that right!

Let’s get right to it.

Maple Bacon Fat Bombs

  • 4oz cream cheese
  • 1/2 cup coconut oil
  • 6 slices bacon
  • 3T bacon fat
  • 1/4 cup sugar free maple syrup

Cook the bacon however you prefer, let it cool and chop finely. (Ok I used a LOT of bacon, you can cut that back if you like.).

Reserve the 3T bacon fat you should get from cooking the bacon. if not, add more coconut oil to make up the difference.

Use an 8×8 (or about that size) cake pan, spray lightly with coconut oil, cooking spray, melted butter- whatever you like to use.

Microwave the cream cheese at 30 second intervals, until melted. Add the bacon fat and coconut oil, microwave until it’s all melted. Add the syrup and stir well.

**IF your coconut oil and cream cheese mixture is too hot, it will separate and look curdled. If this happens: let it cool at room temp for 5 minutes, then use an immersion (or other) blender and blend it well. If the coconut oil is still too hot, repeat until it stays blended.

Pour into the prepared pan and sprinkle the bacon evenly on top, pressing lightly with the back of a spoon so it sticks.

Refrigerate until firm, this one takes about 2 hours because of the higher cream cheese ratio.

Cut into 24 pieces, cover and refrigerate in a lidded container for up to a week.

Nutrition Facts
Servings 24.0
Amount Per Serving
calories 90
% Daily Value *
Total Fat 9 g 13 %
Saturated Fat 6 g 32 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 9 mg 3 %
Sodium 81 mg 3 %
Potassium 0 mg 0 %
Total Carbohydrate 1 g 0 %
Dietary Fiber 0 g 0 %
Sugars 0 g
Protein 1 g 2 %
Vitamin A 1 %
Vitamin C 0 %
Calcium 1 %
Iron 0 %

Fat Bombs: What Are They And Why Should I Know How To Make Them?

If you google “Fat Bomb Recipes”, there are a million results. Literally. 1.4 million to be exact.

What are they?

A “fat bomb” is a small, but sized confection (usingĀ  the term loosely) that can me customized to your personal tastes very easily.

The main component, usually, is coconut oil.

Why? Because coconut oil is a healthy oil; it is virtually tasteless (depends on brand); and it solidifies in cold temperatures quickly, making it ideal for these little treats.

Why would I eat them?

First off, they’re pretty much diet friendly to keto, low-carb, even paleo and primal (depends on your ingredients).

A typical fat bomb can range from a snack sensible 80 calories to a whopping 300+, again depends on the size and added ingredients.

If you tend to follow macros, they’re an easy way to increase your fat % without sabotaging your protein and carb %s.

If you tend to under-eat on calories, again they can add calories without adding a lot of carbs or protein.

If you make them simply (recipe below), they can even fit into a low-calorie plan.

Budget friendly snacks: the typical coconut oil/peanut butter combo costs less than $3 for 24 pieces. Compare that to pre-packaged low-carb snacks that range from $2-$5 for 1 serving, and have loads of ingredients you need a translator to explain.

The down side: they must be kept refrigerated or frozen or else they melt very quickly.

For the recipe below, I use this mold to get uniform pieces: Wilton 2105-4909 Easy Flex Heart 24-Cavity Silicone Mold .

My Basic PB&CO Fat Bombs

  • 1/2 cup coconut oil
  • 1/2 cup smooth peanut butter (use almond butter or any nut butter you like, if you don’t want to use peanut butter)
  • 1tsp double strength vanilla extract
  • 3T sugar free syrup of your choice (I use DaVinci’s Sugar Free Syrup in butterscotch, vanilla or my favorite: Dulce Le Leche. This is optional but it adds depth to the flavor.

In a 2 cup microwavable bowl or measuring cup, melt the coconut oil for about 1 minute until completely melted. Add the peanut butter, then microwave at 30 second intervals, stirring between, until it’s melted together.

Stir in the vanilla and flavoring syrup.

Place the silicone mold on a cookie sheet (they’re floppy without it!)and carefully fill each mold about 2/3 full.

Place in the refrigerator until they harden, about 30 minutes to an hour.

Pop out of the molds and keep in a lidded container in the refrigerator.

Because coconut oil has antimicrobial properties, these will last up to 2 weeks.

You can freeze them for several months.

Nutrition Facts
Servings 24.0
Amount Per Serving
calories 73
% Daily Value *
Total Fat 7 g 11 %
Saturated Fat 9 g 43 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 15 mg 1 %
Potassium 30 mg 1 %
Total Carbohydrate 1 g 0 %
Dietary Fiber 0 g 0 %
Sugars 1 g
Protein 1 g 2 %
Vitamin A 0 %
Vitamin C 0 %
Calcium 0 %
Iron 0 %

Low Calorie and Low Carb PB Hot Cocoa

With the cooler weather coming in (hopefully soon here in Texas!), I thought I’d share one of my favorite hot drinks.
It cures a sweet tooth without any diet repercussions lol.

PB Hot Cocoa

Warm your almond milk to just below simmering, you need it hot.

Mix the PB2, cocoa powder and sweetener, then add about 1/3 of the hot almond milk. Whisk well, then add the remaining almond milk once the powders are dissolved.

That’s it! Nearly instant sweet tooth, comfort food, chocolate fix gratification!

You can, of course, use whatever milk product fits into your diet plan. Or add 1T heavy cream (50 cals) to this one to give it a richer flavor.

One odd addition that sounds weird but takes the taste to a new level: add in 2tsp Ghee or salted butter and melt that into the almond milk. Use a frother to incorporate it.

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 52
% Daily Value *
Total Fat 3 g 5 %
Saturated Fat 0 g 0 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 254 mg 11 %
Potassium 170 mg 5 %
Total Carbohydrate 5 g 2 %
Dietary Fiber 3 g 12 %
Sugars 0 g
Protein 3 g 7 %
Vitamin A 10 %
Vitamin C 0 %
Calcium 45 %
Iron 11 %

Keto CaNa and Keto//OS update

I’m reporting on the Keto CaNa since I received that first and am going to take the whole 16 day supply before trying the OS.

I received my Keto CaNa from Netrition on Monday and started taking it Tuesday.

The bad first: to me, it tastes sickeningly sweet/tart. Not nausea inducing, but kind of like a pixi-stix meets orange Tang, meets sour lemons. My tip is to mix it with a full bottle (17+oz) water and sip it, don’t try to drink it quickly.

The good:

  • Sleeping very deeply and undisturbed. Not oblivious, I still hear sounds that wake me, but I fall back to sleep immediately instead of laying awake for an hour or more as I usually would.
  • Even though I take this first thing in the morning, by dinner time my appetite is nill. I’ve forced myself to have some broth or protein so I’m fueling my body.
  • Memory is better. You know how you think of something you need to add to your shopping list, and by the time you get to your list you got sidetracked a few times and forgot what it was? Well thatĀ  is much better lol.
  • Part of the “memory” item: my thoughts are clearer, able to focus.

The ambivalent:

  • According to the ketostix, I’m in deep ketosis for about 3 hours after I take it, then it’s gone, completely, even though the beneficial effects last all day, that confuses me.
  • I do wonder if it causes “faux ketosis”, and if that causes a psyched up effect that’s really behind the beneficial feelings, IE: You can see the sticks turn dark, and that makes you go “rah-rah let’s go!”

I don’t usually weigh before Mondays, but I was curious and, at 5 full days using the Keto CaNa, I have lost 5 pounds and I definitely feel my clothing is looser.

Will update again after the 16 days, and then will try the Keto//OS for the full months supply I (finally!) got Thursday.

I am a bit wary of the OS product because of the powdered MCT oil. MCT usually gives me a little nausea, so that may be aĀ  major issue.

Caesar Mayonnaise

I useĀ Ball wide mouth pint jars and an immersion blender for mine.

Caesar Mayonnaise

  • 1 large egg
  • 1 large clove garlic
  • 1 tsp dijon mustard
  • 1tsp anchovy paste or about 3 tinned fillets (in olive oil, save the oil and add it with the other oils)
  • 2T lemon juice + 2T later if you want it thinner and tarter
  • nice pinch of salt
  • 2T grated or shredded Parmesan cheese
  • ground black pepper (I like mine peppery so I use about 1/4tsp fresh ground)
  • 1/3 cup avocado oil
  • 1/3 cup grape seed oil

In the jar place the egg, dijon, salt, anchovy paste or anchovies, and 2T lemon juice.

Place the blender head into the jar all the way to the bottom, then gently pour the oils on top (if you aim for the blender shaft, it works better to gently disperse the oil without disturbing the egg mixture).

Leaving the blender still in the jar, blend for 10-15 seconds until you see it thickening and starting to pull the oil down. Slowly start raising the blender to emulsify all of the oil.

Once it’s thickened, toss in the garlic, cheese, remaining lemon juice if using, and pepper and blend again for 5 seconds or so, until the garlic is blended in well.

Taste and add salt and pepper if needed.

Refrigerate. It’s better the next day after the flavors have developed.

On the very off chance that this doesn’t thicken as much as you like, you can blend in another egg yolk OR use is as a dressing as-is.

To use for salads, you can thin out 1-2T of the mayonnaise with a tablespoon of water, vinegar, cream, etc.