Folks at my clinic are always asking me for recipes! I will post as many here as I can that people have contributed and are used regularly. Fat is the hardest thing to add to the diet. I am working on ways to increase healthy fats in the diet and will pass these on to you! I am also trying to post recipes that are quick and easy. I sometimes put my quick and easy way of doing the recipe as I have little time to cook. I also will try to include foods for one! Some say it is hard to cook for one! What I typically will do when I cook for one is make a pot of something and eat on it for 2-3 days. Something else I do is just eat one item or two for a meal instead of trying to make several dishes at a time. People love potatoes and grits in the South!

Mashed Potatoes and Cheese Grits made from cauliflower!!

My goal these days is to help people have healthy alternatives during the holidays! I want to add good recipes so you can eat healthy fat, have good flavor and good food that will not hurt your body!! I also try to help people who are alone cooking for one or they are in a hurry because time is hard to come by for busy people! So below are the quick and easy as well as the gourmet dishes!! Many may now know that you can make cheese grits and mashed potatoes from cauliflower. If you have not tried them these actually taste really good. They may smell strong when cooking them because of the sulfur in the cauliflower! Don’t be put off because the taste will really surprise you! Tim does not care for cauliflower but he was amazed at how I could make them taste like potatoes! The cauliflower grits don’t exactly have the texture of real grits but it is a great substitute. So here are the recipes below! When I have to do it quick and easy I just cook my cauliflower in a little bit of water until just tender, not mushy. (which takes about 15 min.) I then mash with a potato masher like potatoes. Then I add lots of butter, salt, pepper, garlic for mashed potatoes. Taste, taste, taste as you go so you know how much to add of the extra ingredients! Then for cheesy grits I add lots of cheese. You can use any cheese you have on hand. You can put in some cream cheese to make the cheesy grits more creamy. If you are cooking for company or a special occasion then use these recipes below to make an amazing dish! If you want shrimp and grits then saute some shrimp and add to this dish to make it an incredible treat for your guests! 




1 head cauliflower, stem removed and cut into florets

1 cup grated sharp white cheddar (or Gruyere)

1/2 cup fresh parmesan cheese, grated

1 egg, beaten

3 TB butter, melted

1/4 tsp garlic salt

1/2 tsp kosher salt

1/4 tsp pepper paprika, for garnish


Preheat oven to 350 degrees. Place cauliflower florets into steamer basket. Place basket in saucepan with 1-2 inches water; bring water to boil. Place lid on pan (it may not fit completely); keep water to a low boil. Steam 15-20 minutes or until florets are easily pierced with a fork. When done, lift steamer basket from pan; allow cauliflower to drain/cool in basket. When cool, grate cauliflower or pulse gently in a food processor until chopped small. Place cauliflower, cheddar, egg, butter and seasonings in a bowl; mix well. Spread mixture into large baking dish sprayed with cooking spray. Sprinkle with parmesan and paprika. Bake 15 minutes or until golden.

NUTRITION INFORMATION Serving size 1, Amount Per Serving Calories337 Total Fat35g Saturated Fat22g Cholesterol92mg Sodium306mg Carbohydrates6g Sugar2g Protein2g “Mock”

Garlic Mashed Potatoes


1 medium head cauliflower

1 tablespoon cream cheese, softened

1/4 cup grated Parmesan

1/2 teaspoon minced garlic

1/8 teaspoon straight chicken base or bullion (may substitute 1/2 teaspoon salt)

1/8 teaspoon freshly ground black pepper

1/2 teaspoon chopped fresh or dry chives, for garnish

3 tablespoons unsalted butter


Set a stockpot of water to boil over high heat. Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels. In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper until almost smooth. Garnish with chives, and serve hot with pats of butter.

Cook’s Note Try roasting the garlic and adding a little fresh rosemary for a whole new taste.




A few weeks ago someone on my facebook page recommended I join a page called chaffles. I was intrigued by what these were so I joined. Everyone was raving about this keto way to make bread or waffles. I decided to invest in the Dash waffle maker which is about $10 and try these out on the ladies at the clinic.

People are making incredible desserts, pizzas, buns and just plain waffles. So one night I came home and wanted something fast. Tim was tired and did not feel like cooking. The Dash waffle maker I just bought from Amazon was sitting on the table. I got on line and looked for a recipe which was incredibly easy.

I made one in a few minutes and put some left over grilled pork in between and it was soooo good! I made another for Tim and he really liked it too. He never lets me cook as he feels his cooking may just be a little better than mine!! It probably is. So I get very excited when I find something that he likes. We will be trying these at the clinic as well. Desserts are one of the hardest recipes to find that work with people so I will also be working on this!!

The facebook page has some really creative ways to make desserts. So let us know what you do with it and post it on our forum! Anyone who has a great recipe that uses low carb and lots of healthy fat please send them to me and I will post them!

I am including a couple of the recipes that i often recommend in my clinic!

Recipes for Keto Breakfast (a way to get more omega 3’s!)

Breakfast Flax cereal

I often just make a quick version of this when I don’t want to cook for supper or breakfast. I will use flax seeds, chia, coconut, nuts, spices, vanilla and almond milk. I also add a little sweetener. I don’t care for the berries in this recipe as much but will add some of these ingredients when I eat a bowl of fresh berries with heavy cream.

1-2 tbls whole flax seeds, grind for 10 – 15 sec,

The following ingredients can be used, you can add all or some, whatever you have on hand:

unsweetened shredded coconut,

chopped nuts such as brazil, walnuts, pecans, macadamia,

seeds such as pumpkin, chia, sesame

spices such as cinnamon, pumpkin pie spice, nutmeg,

fruits such as blueberries, blackberries, strawberries, raspberries

dairy such as yogurt, sour cream, heavy whipping cream or even cottage cheese

then add a little vanilla and stevia/monk fruit sweetener to taste.

Finally you can add some coconut or almond milk to be absorbed by the flax and/or chia.

Let the mixture soak for about 15 minutes or so. Enjoy.


Ways to change up your EGGS daily!

Eating too many eggs every day can cause some people to become sensitive/allergic to eggs. If you back off for a time and limit eggs to 2-3 days a week you should be ok. Your sensitivity/allergy can resolve. Remember to mix up your recipe so you don’t get tired of the same old thing. This can be eaten for lunch or supper as well if some are intermittent fasting. There is no rule that says we can’t eat leftovers for breakfast of breakfast for dinner!!

Eggs in any form you like such as scrambled, omelet, poached, sunny side up, over easy, soft or hard boiled

Add any of the following ingredients, again whatever you have on hand, mix it up daily

cooked meats such as ham pieces, bacon pieces, ground sausage

sautéed veggies such as onion, garlic, bell peppers, mushrooms, spinach

raw chopped tomatoes, sugar free salsa, pico de gallo

dairy such as sour cream or yogurt on a bed of greens such as spinach, leafy green lettuces or baby kale, baby chard, etc

add 1/4 to 1/2 an avocado drizzle a little olive oil or avocado oil or other healthy good tasting cold pressed oil

sautéing should be done in bacon grease, butter or ghee

You may always comment on our forum by joining the community!


Kale soup!

Now is the time for hot soups again as cool weather is finally coming to NE Alabama! This has been a favorite of my daughter’s kids who don’t like veggies much! She cooks it very fast in an Instant Pot which is a pressure cooker/slow cooker in one.


1 lb. Breakfast sausage, 1/2 – 1lb Kielbasa sausage, and any other link type sausages you like

Onions, bell peppers, celery, and other veggies you may have on hand

Bone broth, 1 – 2 qts

Large bunch of kale, collards, and/or other greens, but make it mostly kale

Lots of garlic and salt and pepper to taste. You can add other spices if you prefer other flavors.

Brown sausages and leave healthy fats. Add veggies except greens. Brown for a few minutes. Add garlic and spices. Then add bone broth and 1-2 qts of water. Finally add Kale and cook for 20 minutes in Instant Pot or 40 minutes in a regular stock pan. Eat with pork skins for crunch!!



Ice Cream

I have had several requests for and my favorite thing to eat is ice cream! So a patient at the clinic told me how they make it at home very quickly. There are some recipes on line for keto/low carb ice cream where the eggs are cooked. I do use raw eggs as many who make ice cream at home in an ice cream maker often do. I will say that one New Year’s Day I attempted to make ice cream with raw store bought eggs. It was just shortly before we found out an egg operation in South Carolina had to recall millions of eggs. That day, New Years Day, I was the only who ate one small tiny bite of the ice cream. There were 15 people in the house that day including my 15 mo old grand daughter! I got food poisoning which I had never had before. I am almost positive it came from the raw store bought eggs!! So I want to warn folks who use raw eggs make sure of the healthy source if at all possible.

So the easy of it is these few ingredients you see in the picture. As with many of my recipes I try to give options of substitute ingredients. So I was given this recipe:

Put 3/4 cup of some combination of heavy cream, yogurt and milk (coconut (canned or carton), almond milk or hemp), about 12 drops of stevia and a heaping cup of frozen fruit, (blueberries, strawberries, raspberries, blackberries), into a blender. Blend until mixture is ice creamy. I had too much liquid so I drank a shake on the first attempt and put the leftovers in the freezer! It was very good. It did the job of my craving for ice cream! I am so excited!

I will post this on our recipe page as well so you have a location to find it. I did use raw eggs in mine but you don’t have to!

I also used Whole Earth sweetener as I don’t always like the taste of stevia. So you have different choices of ingredients.




I have always loved eggnog but it has tons of sugar! So an easy way to make this drink is just use a sugar substitute. So I have made some over the weekend the quick and easy way. I spoke about eggs, raw eggs, in my previous post on ice cream so this to can use cooked eggs. It is not quick and easy to do so. You may look up recipes on the internet for the cooked egg version. So the ingredients are in the picture. You can substitute non-dairy milk as well. It is just eggs, milk, sweetener and vanilla. I also use nutmeg that I grate myself. I have had the nutmeg seed/pods for years and they are still good. So my recipe was 4 eggs, half a can of coconut milk, about a 1/3 c of heavy whipping cream, a swig of vanilla (don’t measure), and the whole earth sweetener to taste. I started with 2tbsp and added another tbsp or so. I blended in my tribest blender which is a one serving blender I have had for years but other small personal blenders will work just fine. Then I put some nutmeg in the drink as well as a sprinkle on top. It was not exactly the same as the store bought egg nog but it satisfied my craving just fine! I often take a personal blender with me when I travel to see my kids. It is useful when I want to do bullet coffee, blending flax seeds into alternative milk, making tasty shakes and other healthier drinks or smoothies.



Tribest is more expensive but the link is included below.






Coconut cream pie attempts!! Keto style!


Hopefully good for the holidays coming up! It two attempts to make my pies keto! The first time I read the recipe incorrectly and put too much coconut flour. I also split the pie mix into two pans which made it thinner. My eggs were very small because my chickens are very young and just started laying eggs. I added an extra egg but the pie did not taste like custard at all. It tasted like cake mostly. I also cooked the first pies a little longer to make sure they were done and I may have over cooked them. Tim liked it so he is eating my first attempt. I cannot. I am not a big fan of cake!! It also tasted a little gritty to me. The coconut flour is not as smooth as regular white flower.


The link to the original recipe:

Pictures of internet pies: Mine did not quite look this good!! But everyone said they tasted good. I had everyone over Saturday from the office for a bonfire and they really liked it. Tim said the second attempt was 10x better than the first!! Yea!!

It still was not as custardy for me. I love the eggs in egg custard pies. 


And it did not layer like the recipe said it would. Likely because I used coconut flour instead of regular flour.


1/2 c bisquick, or gluten free bisquick.  This is not keto friendly so one cup of bisquick can be substituted by a mix of one cup of almond or coconut flour, 1½ teaspoons of baking powder, ½ teaspoon of salt, and 1 tableorspoon of oil or melted butter.

3/4 c sugar

4 eggs

2 c milk

1 c coconut, flaked

1 tsp vanilla

1 Tbsp butter, softened

Combine all ingredients and pour into 9 inch buttered pie pan.

Like magic, it layers into a crust, custard, coconut topping.

Bake at 400 degrees for 25-30 minutes until custard sets.

The second time I made the pie I added eggs that were much bigger and put the right amount of coconut flour in. I also made two pies but I doubled the recipe. I was confident I could do it right the second time!! I don’t cook much! I was also told to not over cook them. They will do better when they are cooked just a little less. I left them in the oven to cool to keep them from falling.

My first pies fell in the middle. I opened the door on the second attempt after the time was up and let it cool a little slowly. I may have let them cook a little too long again. I opened the oven door twice to cool them down. They did not fall but the custard was a slight bit over cooked. Like I said, I am not a great cook! I have not cooked much in years. But this pie would absolutely be great for Thanksgiving or Christmas as dessert pies.

So I exchanged the flour/biquick for coconut flour. I did not have baking powder so I used baking soda and lemon. I also used 1/2 and 1/2 with some heavy cream instead of milk. I also substituted swerve for the sugar.

I had fun baking for the first time in a while! The final picture below is one of the pies. The other is already eaten!! Not quite like the internet pictures of coconut custard pie!! But it was good. Happy Holidays!!





Hot Chocolate!




I love hot chocolate!! But milk is not keto friendly. The cool part is that we can use heavy cream or even some half and half. It is much higher in calories the more heavy cream one uses! So to cut down on calories you can use coconut milk or almond milk. Give this to kids and they don’t know the difference!! 


1 cup unsweetened almond milk

2 tbsp heavy whipping cream

2 tbsp Swerve confectioners’ -style sweetener (or sweetener of choice to taste)

1 tbsp unsweetened cocoa powder

Instructions In a small saucepan over medium heat, combine all the ingredients. Whisk well for 2 to 3 minutes or until the desired temperature is reached. Optional: Serve topped with whipped cream and a light dusting of cocoa powder. Nutrition Calories: 142kcal You could add a little heavy whipping cream on top! Or some sprinkles of dark chocolate grated with a grater!




Golden Milk


Golden milk sounds kinda strange!! But it is a great anti-inflammatory drink that many actually like to drink. If your mom used a lot of spices growing up it will be easier to drink this warm, tasty drink. We did have some at Turkey Trot this year for people to try. I will also have this at our first class in January when I start back teaching.

See our flyer for our classes!! I am going to include some links to buy it already prepared on Amazon as well as adding a couple of recipes that come in different variations. You can use your own spices at home, buy spices in bulk and make up your own mix or buy the mix pre-prepared.


Combine the milk, honey, almond butter, vanilla extract, cinnamon, turmeric, ginger, and any optional spices in a small saucepan. Heat over medium until warmed through, whisking briskly so that the almond butter does not stick to the bottom and the spices incorporate. Do not let boil. Pour into a mug and sip deeply.

Recipe Notes
Leftovers can be stored in an airtight container such as a mason jar in the refrigerator for up to 3 days, so I like to make a double or triple batch, then enjoy it several nights in a row. Reheat on the stove, stirring to recombine the spices and almond butter.
I have actually made a large batch in a crock pot for a large group of people and then stored the leftovers in a half gallon jug. The spices tend to disseminate through the milk even better when left over night. I drank it for several evenings and it was very easy to warm up quickly.
There are several other versions of this milk with other spices that can be included.



Chocolate Pudding a new way!! Avocados!

Avocados can be used to make chocolate pudding! And if your kids have never eaten avocados or say they don’t like them you can try this to get healthy fat in them!!
How to manage avocados after you buy them!
When you buy avocados get them light green. Put them in a paper bag or just on the counter for a few days. After they turn a really dark color, but not too long after, (a day or so), put them in the fridge and they will keep up to two weeks. Make sure to handle them carefully because they can bruise easily and then they are not as good. Once you use them frequently you will know when to get them in the fridge.

The link below gives you four variations of making avocado chocolate pudding including coconut, Mexican, nut butter and milk chocolate!! I have added the full recipe for just the plain chocolate pudding below.

keto, paleo, gluten-free, dairy-free, egg-free, nut-free, vegan, vegetarian
Serves: 4 (depending on serving size)
⅓ cup canned full-fat coconut milk
¼ cup raw cacao (or cocoa powder)
2 large hass avocados
2 teaspoons vanilla extract
pinch of sea salt
sweetener to taste*: I usually use just a little maple syrup or 5-10 drops of liquid monk fruit or liquid stevia*
Other sweetener options (to your taste):
granulated xylitol, erythritol, monkfruit or stevia (start with ¼ cup and go from there)
Other sweetener options that may or may not fit into your keto approach:
dates* (start with 3 or 4 and go from there)
honey or maple syrup* (start with a couple tablespoons and go from there)
Optional add-ins / toppings:
almond or peanut butter (or other nut or seed butters)
instant coffee
chocolate shavings, chips or chunks
fresh mint and/or mint extract
sea salt
coconut flakes
coconut extract
cinnamon and other spices
cacao nibs
almonds, hazelnuts, cashews or other nuts/seeds
whipped coconut cream

In the food processor or high speed blender, add the coconut milk and cacao. Blend until smooth, creamy and the cacao is fully mixed in.
Remove the pits and scoop out the flesh from the avocado and add it to the processor or blender. Add the remaining ingredients. Blend until smooth and creamy, stopping as needed to scrape down the sides.
Taste the pudding and adjust the ingredients, as needed for your needs. Add more sweetener, to your taste, if you’d like. If you want a richer deeper chocolate flavor, add more cacao. If you want it a tad thinner, add more coconut milk. Do note, the pudding will thicken up as it cools in the refrigerator.
Divide evenly among 2 to 4 serving dishes. You can serve immediately or place into the fridge to chill for at least 30 minutes, to thicken up a bit more.
Top with your desired toppings.
Store in an airtight container in the fridge for up to three days.
you can add up to ½ cup cacao, for more of a dark chocolate pudding.
If you start with chilled avocados (left in the fridge overnight), you can eat the pudding right away, if you want. No need to chill before serving.
You can also blend sweeteners, any way you’d like, to your liking.
*maple syrup and dates in these amounts make this recipe not keto-friendly for most people’s daily macro goals
Remember across the board, it’s hard for me to give an exact measurable amount of sweetener here. This is truly unique to your taste and preferred level of sweetness. Some people LOVE super dark (or even 100%) chocolate and can go with less sweetener, some wouldn’t dare.
Your first time making, add a little of whatever sweetener you are using, taste and adjust.
You can also just use yacon syrup, erythritol or just few dates, maple syrup, honey, coconut sugar or coconut nectar. You can use whatever you’d like. Just note, if you are eating strict keto, take note that if use use dates, maple, honey or coconut sugar, you’ll have to account for the sugar/carbs in your daily intake.
Keto Chocolate Avocado Pudding {Paleo, Vegan}