How to Make The World's Best Burgers (Keto, Paleo)

The World's Best Burgers

I'm going to share a secret with you that I've never shared publicly before. It's how I make my burgers.

Burgers that are juicy, tender and flavorful.

Burgers that don't "need" a bun, and that certainly don't need to be piled high with extravagant toppings.

I call them "The World's Best Burgers". They're not only incredibly delicious, they're also EASY to make. All you need is ground beef, salt, and a skillet and stove to cook them on.

Sometimes, I like to add a dash of Worcestershire sauce as it gives them an even more umami flavor, but it's totally not necessary. If you want to add a garnish of fresh oregano, perhaps a sprinkle of your favorite cheese like I did today, by all means go for it. But, again, it's not necessary.

So what's my secret?

It's in how you prep - or rather "don't prep"...

1) Barely touch it. Here's what I mean by "barely touch it", and this is key - using your hands, break off a portion of the ground beef (enough for your desired burger size) and gently form it into a burger shape. Lightly touch it when you do this, only enough to shape it. It should take no more than 2-3 seconds to do this. In fact, you could just break off a chunk, and instead of forming it, place the chunk directly into your heated skillet. It just won't look as pretty when you're done.

2) Use at least 85/15 (fatty) ground beef. Preferably, 100% grass-fed and grass-finished beef. The flavor is in the fat, but you also want to be sure you're eating good, clean fat to the best of your ability.

3) Simply season it. Just the outside. Give it a sprinkle of Himalayan pink salt or sea salt on both sides of the patty before placing it in the heated skillet. If you want to add a dash of Worcestershire sauce to the top also, do that once it's in the skillet.

So, you gently make your patties, you sprinkle them with salt, and you cook them in a skillet heated to medium. If you want to add the Worcestershire sauce, you just drizzle a little on each side of the burger once it's in the skillet and let it cook into it. How long you cook them depends on the thickness and your desired doneness. As they're cooking, you can turn them, but don't mash them - you'll squeeze the juiciness right out.

If you want to top with cheese, do that right as they're almost done so it has a chance to melt. Adding a garnish of fresh herbs like oregano right before serving, gives it that extra pop.

Also, if you want to put them on a bun and pile them high with extravagant toppings, you can totally do that. You just don't have to.

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Keto Collagen French Toast (Low Carb, Sugar Free)

Ahhhhh French Toast!!

I'm pretty sure I haven't had French Toast of any kind any time during this entire decade, until just recently. Because with all its simple carbs and added sugars, it was just something that I felt did not have a place in my healthy diet.

This version however has ZERO net carbs and ZERO added sugar. And that INCLUDES the bread. It's also gluten-free, grain-free and dairy-free.

Plus, it's got grass-fed collagen protein in it.

And it's all so delicious.

Mind blown?

The bread is my zero net carb Keto Collagen Bread which you can find the recipe for right here. And if you're local to Orange County, California, feel free to message me to find out how you can pick up a freshly-baked loaf made just for you.

The maple syrup and powdered sugar are both made from monkfruit and erythritol and below are the ones I recommend as they are non-GMO and in my opinion, taste as close to their regular insulin-spiking counterparts as it gets. With no insulin spike.

This Maple Syrup

This Powdered Sugar

It's simple to whip up as long as you've got the bread already on hand. If you don't have any, just bookmark this recipe and be sure to come back to it the next time you've got a loaf of my Keto Collagen Bread made up and sitting in your fridge. Or feel free to use your favorite low carb bread of choice (macros will change accordingly).

Keto Collagen French Toast

Serves 4 (2 slices each)

8 slices of Keto Collagen Bread
2 pastured eggs, beaten
1/4 cup canned full fat coconut milk (or unsweetened almond milk)
1 1/2 Tablespoons Lakanto Powdered Monkfruit Sweetener, plus more for sprinkling on top
1 teaspoon cinnamon, plus more for sprinkling on top
Lakanto Monkfruit Sweetened Maple Flavored Sugar-Free Syrup
1 Tablespoon unflavored coconut oil

In a shallow bowl, mix together the eggs, coconut or almond milk, powdered sweetener and cinnamon and set aside.

Heat a skillet to medium and add the coconut oil.

Dip the bread slices in the egg mixture coating both sides quickly and not allowing it to sit in the mixture as it could get soggy. Place the coated bread slices in your heated skillet. Lightly sear on both sides and remove.

Serve immediately with a drizzle of the maple syrup and a sprinkle of powdered sweetener and cinnamon.

(This post contains affiliate links. If you buy something using one of these links I may earn a commission but it will not affect the price you pay. This helps me continue to provide recipes and content for free.)




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My $5 a Day Secret to Losing Weight and Feeling Great

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My Secret to Living Easier and Better

KetoneAid Ketone Ester is my secret to living easier and better. I'm sure I should have waited until the end to reveal my secret so that you would keep reading, but it's too important to drag it out so there you have it. If you want to know the why and the how, please read on. If you'd rather watch the video I made a several weeks ago where I talk about many of these same things, here it is. Or you can just skip right past the video and read as I go into more detail now that I'm 5 1/2 weeks in (vs only 2 weeks).

Living Easier and Better

If I had to summarize what KetoneAid Ketone Ester (affiliate link, see my disclosure at the bottom) does for me, I'd say "it just makes everything easier and better".

• Waking up is easier. After taking KetoneAid, my mind just "wakes up" prior to having my morning coffee. 
• Working out is easier and better. It's like I feel stronger and have more endurance but it just "happens" without any noticeable burst of energy or anything.
• Eating is SO much easier and better. I'm making better choices consistently and without any effort.
• I'm losing weight. Again, with no perceived extra effort.
• Working on projects and completing tasks are easier.
• I'm more creative.
• I'm more efficient.
• My brain is working faster.
• I'm sharper.
• I feel more free.
• I'm not procrastinating like I did before.
• I'm more focused.
• I'm sleeping better.
• I have less anxiety.
• I'm happier and more at peace.
• I'm more self confident.
• I'm more decisive.
• I'm making better choices AND it's easier to make those choices.
• I'm performing better in life.

You may experience some of these same things through following a strict ketogenic diet for a long period of time and maintaining a certain level of nutritional ketosis. Or by fasting for several days to get into that deep state of ketosis. But KetoneAid coupled with my low carb, fairly Keto diet, just makes it really easy, quick and effortless to do, and realize the same benefits. Do you have to follow a ketogenic diet for it to work? No, but it is helpful. Otherwise, following a low sugar/low carb diet (the way a diabetic might do) is another great option.

To give you an idea of the difference it's made for me physically, this is me right before starting KetoneAid

And this is me now 5 1/2 weeks later and about 6 lbs lighter

How I Use KetoneAid and What a Typical Day Looks Like for Me

Wake up around 5:30am.

Take 10ml KE4 (watch my video here of how I take it).

Drink coffee (half caf/half decaf) with a small amount of collagen (about 6g protein, not enough to take me out of a fasted state) plus no sugar sweetener (this is my favorite one and does NOT spike my blood sugar), cinnamon and Dong Quai for female hormone balance. I have no fats and no sugars, especially no MCT oil for hours. MCT oil at the same time as ketone ester can cause GI distress, more GI distress than MCT oil normally can cause. KetoneAid Ketone Ester by itself does not give you any GI distress at all! Zero!

Fasted workout a couple of hours later sometimes with one of these Smart Caffeine 20 minutes before I start my workout. My normal workout is one of the following: Megaformer using the Lagree Fitness method (50 minutes of high intensity, low impact strength and endurance training), running (mid distance), boxing (cardio).

Eat lunch when I get hungry which is not until around 2pm or so. If you'd like to see what I eat, please check out my Instagram @VeronicaCulverNPB Highlight called "What I Eat".

Eat dinner around 6:30pm.

Eat a Bulletproof Collagen Bar (Mint Chocolate Chip is my favorite) or one of my Keto Collagen Brownies around 8pm if I want something "sweet", or I'll just have some collagen in hot tea or something.

Go to bed around 10pm and sleep like a baby.

Throughout the day I drink lots of water and also have Himalayan pink salt for mineral and electrolyte balance.

(In between all those things I do my work, too, of course.)

What KetoneAid "Is" and What it "Isn't"

It's an FDA GRAS (Generally Recognized as Safe) Food. 

It's a way to kickstart your metabolism for the day.  In this small "micro dose", it's signaling to your body that it might need to reach for its deeper fuel source (stored fat) and start burning it. And if you eat smart, like the way a diabetic might eat (no sugar, low carb), by the time the KetoneAid leaves your system you should still in fat burning mode for the rest of the day.

It's the same type of benefits you might get from the very best MCT oil but without any worries of GI distress if you accidentally overdose yourself.  And you don't have to deal with messy oils or the high calorie load. MCT oil still has a place in my diet, just not as big, and my body is showing the difference. My weight is down 6 lbs. since beginning KetoneAid 5 1/2 weeks ago.

It's an ester, it's not a salt (you can learn more about the differences in a KetoneAid video here). A 10ml serving of KetoneAid KE4 Ketone Ester contains 5g of ketone ester. Most ketone salts are nowhere near as effective. For one, the ketone beta-hydroxy-butyrate (BHB) is an acid. To make it palatable ketone salt companies add a base of salt which then causes bloating from the massive salt load. The KetoneAid ketone ester is D-beta-hydroxy-butyrate bonded with a molecule called R1,3-butanedio only so there is no massive salt load. The video explains it much better than I ever could, though, so feel free to watch that if you want more detail.

It will help you eat better and easier.  The best way I can describe it is when my body starts to signal that I'm hungry, in the past I might think of MULTIPLE things I'd like to eat and devour right then in that moment, but instead now I feel more in control and have no cravings so I have to actually think "hmmm, what do I feel like eating". It's become more of a conscious decision to then eat what I know is good for my body vs. making choices that were driven out of emotion, attachment, addiction, etc. It's a subtle feeling yet super empowering. This is what I mean when I say, it's just easier to make better decisions.

It's not a stimulant.  There is no rush of energy or anything like that. In fact, I might call it the "anti-stimulant" as it can help reduce addictions to things such as caffeine and sugar. After taking it, it feels like I've just meditated deeply and am in my zone.

It's not going to do the work for you or make better decisions for you but it will help you if you let it.  It won't cancel out bad decisions. For instance, if you continue to eat foods that created inflammation and/or weight gain in your body, KetoneAid won't magically make that inflammation or weight gain go away. If you continue to eat that way, you will continue to have those same negative consequences (inflammation and/or weight gain).

It's not a miracle (even though it feels like one to me) and it may not work for everyone.  I've had 2 people tell me they didn't think it was working for them. Perhaps it may take a little longer, perhaps it's something in their diet or lifestyle, or perhaps it just won't work for them. I'm still not sure. Even so, that's only 2 out of 15 people that I know of (2 questioning it, 13 raving about it).

It's not a drug.

It's not illegal nor is it a banned substance for athletic performance.

It's not magic.

Mental Performance

I want to mention that endogenous (internal) ketones, from a ketogenic diet, have been shown to help the mind, specifically those with Alzheimers, Parkinsons and Traumatic Brain Injury. So it should have come as no surprise to me that I'd be experiencing so many mental performance benefits from these exogenous (external) ketones from this ketone ester.  My great surprise, however, is due to how massively effective this very small quantity is. There is just nothing else like it, in my opinion. As a friend of mine put it, they feel like it gives them superpowers.

In the end, with or without KetoneAid, it's still going to be your choice - but taking KetoneAid makes making better choices easier.

The Taste

There has been quite a bit publicized about the very bad taste of ketone esters and ketone salts, too. They were not lying. However, I have grown to love, yes love, the taste of this ketone ester. I dilute it in cold water first and then drink it like a shot. If anything, it tastes like cherry cough medicine. It's really not bad at all. It could taste like crap though, and I'd still drink it. It's that worthwhile to me. Besides, it's a tiny little swallow once a day and you're done. Super easy.

Head's up: You should definitely stay tuned because I've tried a new product they have coming out soon (not yet released) and it tastes even better and is even easier to drink. Be sure you're subscribed to my email list and are following me on social (Instagram, YouTube, Twitter) as I will definitely keep you updated!

The Cost

The cost for most to use it in the way I've described (once daily, 10ml serving) is $5 per day. I won't even talk about the value of what it's been worth to me (priceless), but I will say that I've saved money across the board on other things like reducing my consumption of expensive MCT oil, even more expensive coffee shop lattes, eating out less and saving on food in general, just to name a few. It costs less on a gram per effective gram basis than most ketone salts.

To Order

Please use my discount code "VERONICA" (saves you $15 for shipping) when placing your order with KetoneAid and I'm happy to help guide you through optimizing it for your own use. I've had so many of my friends who've ordered and begun using it tell me that it's the best thing they've done and they still can't wrap their head around how it could be so easy to perform so much better, feel better AND be losing weight effortlessly. For some it may take a little tweaking, for others it's immediate.

This is my affiliate link if you'd like to order www.Ketoneaid.com/Veronica

(This post contains affiliate links. If you buy something using one of these links I may earn a commission but it will not affect the price you pay. This helps me continue to provide recipes and content for free.)

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Easy Sunday Roast - Paleo, Keto, Low Carb

It's that time of year, even here in Southern California, where a big bowl of hearty and tender roast and root vegetables just hits the spot. I usually make mine in the slow cooker so I can set it and forget it. Doing it this way makes it easy so you can make it any day of the week and come home to a wonderful meal.  But there's something about Sundays and pot roasts that just seem to fit cozily together, so I often make these on the weekend with enough left over to have during the week, too. I like to use the leftover roast to make sandwiches (using my zero net carb Keto Collagen Bread), or tacos usually using jicama tortillas or something grain and gluten free for the shells.

The roast makes its own juices which is flavored perfectly by the veggies and a few simple herbs and seasonings. I recommend using the best quality beef that is available to you (grass-fed, humanely raised, hormone and antibiotic free, local if possible, etc.). This way the beef, as well as the fat and juices are better for you.

Easy Sunday Roast
serves 4 with lots of roast left over for round-two meals

3-4 lb grass-fed beef chuck roast
3-4 large organic carrots, cut into small chunks
1 large bunch of organic celery, diced
1/2 organic white or yellow onion, chopped
4 stems fresh organic thyme*
3-4 stems fresh organic oregano*
2 teaspoons organic onion powder
2 teaspoons organic garlic powder
2 teaspoons Himalayan pink salt

Place everything in a slow cooker set to low, cover and cook for 8 hours or until roast is fall apart tender. Finish with flaky sea salt to taste and a garnish of fresh oregano.

You do not need to add any water or anything to your slow cooker as the roast will develop its own juices. However, if desired, you may wish to add a small amount of good quality oil, ghee or butter, if your roast is extra lean.

*To make it easier to remove the stems from the thyme and oregano, you may tie them together in a bunch using kitchen twine, then place in the slow cooker. When it's done you can easily remove and discard what's left of the bunch.




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Differences in the Keto, Paleo, Bulletproof and Whole30 Ways of Eating

At some point or another during the last 5-10 years, you've no doubt heard mention of "Keto", "Paleo", "Bulletproof" and/or "Whole30". But what are the differences between the Keto Diet, Paleo Diet, Bulletproof Diet and what the heck is Whole30? Below is the way I generally categorize them, along with some of the potential plusses and pitfalls as I see them:

Keto Diet (high fat, low carb, maintain state of nutritional ketosis)
Emphasis is on eating a diet that is comprised of mostly of high fat, low carb foods and proteins with little to no emphasis on the quality of the food sources. Number one priority is hitting the correct macros to keep your body in a state of nutritional ketosis.

Pros:
Can feel satisfying to eat this way due to the high fat content.
Can be easy to eat this way as foods that fit this way of eating are generally readily available.

Cons:
Can be inflammatory to your system.
Tracking your macros can be cumbersome.

Paleo Diet (high quality, but not low carb, not in nutritional ketosis)
Emphasis is on eating a diet that is comprised of high quality food sources with little to no emphasis on macros such as carb counts. Number one priority is eating good quality foods that are not deemed to be inflammatory to your system.

Pros:
Can help heal your body by avoiding foods that may be inflammatory to your system.
No macro tracking required.

Cons:
Can cause you to gain weight.
Can be difficult or expensive to find foods that fit this way of eating.

Bulletproof Diet (high fat, low carb, high quality, cycle in and out of nutritional ketosis)
Emphasis is on eating a diet that is comprised of high fat, low carb, moderate protein foods - all from high quality food sources. Secondarily, cycling in a high carb day once or twice a week comprised of high quality carb food sources such as sweet potatoes. Number one priority is eating good quality foods that are not deemed to be inflammatory to your system, and that will keep you in a state of nutritional ketosis most of the time, cycling out of ketosis once in awhile for overall hormone health.

Pros:
Can feel satisfying to eat this way due to the high fat content.
Can help heal your body by avoiding foods that may be inflammatory to your system.
No macro tracking required.

Cons:
Can feel overly restrictive.
May require more and specialized preparation.
Can be difficult or expensive to find foods that fit this way of eating.

I hope this helps highlight some of the overall differences, albeit in a very generalized way. I obviously didn't go into specifics like dairy, grains, gluten, etc. To learn more about each of these ways of eating, please try Googling them. There are tons of great resources available online for free. You can also ask your questions in the comments below and I'll try and answer them as best I can. As with most things, there are some "gray" areas with certain foods in certain plans.

With that said, if you were to ask me which way of eating I feel is the best, I'd say "it depends". There are many factors that can come into play, things like:

• your body's current state of health
• what you're "used to" and "comfortable" eating currently - maybe it's too big of an adjustment to give up all grains AND all dairy at the same time, so starting smaller might work better (Did you read my last post "Small Changes Lead to Big Differences"?)
• what your overall goal is (lose weight, eat healthier, feel better, etc.)

Different people will respond differently to each of these ways of eating and no "one way" is the "right way" for "100% of people" "100% of the time". In other words, you have to educate yourself, experiment with your own body and then operate intuitively to achieve and maintain your optimal state. This is an ongoing thing.

For me personally, the Bulletproof diet way of eating works well for me "most" of the time. It feels well-rounded to me in terms of having a focus on good quality, anti-inflammatory foods and I don't normally feel deprived. Still there are many foods that are widely recognized as healthful, yet categorized as "suspicious", or foods you should avoid, when following the Bulletproof Diet. Things like mushrooms or garlic, for example. While, I'm sure some small part of the population has a mold sensitivity or other reason for avoiding these, I believe that for the majority of people, the health benefits far outweigh the possible sensitivity. You just have to try for yourself and see. In this regard, I believe the Bulletproof Diet can feel too restrictive.

On the plus side, the (good quality) high fat nature of this diet helps a lot with the satiety part, so I feel full and cravings are turned off(!). The high quality foods make me feel great and seem to naturally keep my weight balanced as well. Over time cycling in and out of ketosis, my body has become adapted to quickly switching back and forth between being a sugar burner and being a fat burner, so I've found this way of eating is one that I have been able to live with long term. Again, this will vary from person to person and you may start out eating one way and then move on to another based on your changing needs.

Speaking of which, what about that Whole30 diet, what's that all about?

Whole30 Diet
I like to think of the Whole30 Diet as a form of an elimination diet (or you could do an actual "Elimination Diet"- don't know what that is.. just Google it!). It could also be viewed as a kickstart or reset. In my opinion, it's a 30-day commitment to eating better. The rules are very finite and you can find them all online. In fact, there are a lot of great, free resources and a very active community full of support to help you through. If you're currently eating a Standard American Diet, completing a Whole30 or two or three, can be a great way to segue slowly over to something like the Paleo way of eating.

Baby steps. Remember small changes can lead to big differences.

I'm grateful for your questions, comments and feedback. Please share any below.





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Small Changes Lead to Big Differences

I'm a firm believer that making small changes can add up to a big difference. Setting a "big hairy goal" is a great idea for getting you excited and moving but it can also be daunting. Try to do too much too soon, and it can even lead to flops and failures, which can be demotivating causing you to abandon your goal entirely.

For some people, going all in and making dramatic sweeping changes works wonders. For others, it may not be that simple. They may find that the process is too difficult and the rewards are not great enough, leading to the inability to see it through.

In other words, it doesn't have to be an all or nothing approach. You can start small. Make smarter choices, ones that you can stick with and that can then become permanent. Build a strong foundation from which you can grow and really change.

For me, dairy is in that category. For the purposes of my own health and wellness goals, many years ago I decided I wanted to give up all dairy - no milk, no cheese, no yogurt, etc. While I have succeeded at giving it up for six weeks or so at a time, I have found it incredibly difficult to give it up entirely and I would inevitably go right back to eating cheese on everything!

Rather than completely abandoning my big goal, I decided to make some smaller, more easily attainable changes and those have led me to where I am today. Today I am able to have small amounts of good quality dairy a few times a week with no adverse effects (no cravings, no weight gain, etc.) and still look, feel and perform at my best. The rest of the time I choose non-dairy alternatives like ones made with coconut milk and almond milk.

Silk Almondmilk Yogurt Alternative is one truly easy option for me. I like that I can just "grab and go" to take with me when I'm headed out to get some exercise. It's plant based, made from real foods and it's even Non-GMO Project Verified. Oh, and by the way, it tastes great, too! Even my picky husband loves it. The Vanilla is his favorite, although I prefer the Plain which has 6g of protein, 13g of fat, and 7g of net carbs (6g of which are added sugar). It's sweetened with cane sugar, in case you were wondering. I do hope they'll come out with a sugar-free version sometime soon, but for now I'll enjoy this as a dessert or after a workout.

One of the great things about this yogurt alternative, besides being dairy-free and soy-free, is that you can find it at just about any grocery store - making it easily accessible. I've personally found that the easier and more convenient we can make it on ourselves to make healthy choices, the more apt we are to do it. This is one of the reasons weekly meal prepping works so well! Especially, if you're newer to making these kinds of changes to your diet, having food that's easily accessible is paramount to your success. These perfectly-portioned snacks store and travel easily as long as you keep them cold. You could even store a few in the break room refrigerator at work so you're not tempted to visit the vending machine.

What do you think? Would you try yogurt made from almond milk?

Click here to download a printable coupon for Silk Almondmilk Yogurt Alternative.

This blog post was sponsored by Silk but the opinions are all my own.

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Easy Keto Chinese Chicken Salad (Paleo, Bulletproof Diet)

Easy Keto Chinese Chicken Salad

This is a super easy one that fits my clean keto diet and is also Paleo and Bulletproof Diet friendly! I don't even bother to mix up the dressing separately. I literally just add each ingredient to the bowl, mix and eat from the same bowl. Easy and only one dish to wash. I use leftover rotisserie chicken and bagged salad mix to keep it super simple and quick.

1 Serving = 248 calories, 19g Fat, 4g Net Carbs, 13g Protein

(This post contains affiliate links. If you buy something using one of these links I may earn a commission but it will not affect the price you pay. This helps me continue to provide recipes and content for free.)

Easy Keto Chinese Chicken Salad
Serves 1

4 ounces cooked all natural chicken, chopped
1 cup chopped organic salad mix (mostly cabbage)
1 organic green onion, sliced
1 teaspoon cashew butter
1 Tablespoon MCT oil (I use Bulletproof Brain Octane Oil)
1 Tablespoon organic apple cider vinegar
1 teaspoon Bragg's Aminos
sprinkle of sesame seeds (optional)
Himalayan pink salt to taste

Place everything in a bowl, mix and eat. Feel free to add more protein (chicken) and fat (MCT oil) as desired to meet your personal macro needs.

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3 Ingredient Pineapple Coconut Smoothie Bowl {Vegan, Paleo, Bulletproof}

This vegan pineapple coconut smoothie bowl is delicious, dreamy and packed with vitamin C. And it's made using only three clean ingredients. It's also dairy free and has no added sugar.

The fresh, ripe pineapple and creamy coconut milk add all the natural sweetness needed. Fresh squeezed lime juice gives it a citrus zing to round out the flavors.

This recipe serving is pretty large and would easily serve two people as a dessert, or one as a meal. Feel free to blend in your favorite vegan protein powder to make it more hearty (or collagen or whey protein if you're not eating vegan). Or enjoy it "as is" on a carb refeed day and/or protein fasting day. It's got plenty of healthy fat to keep you satisfied. The entire recipe is approximately 421 calories, 36g fat, 20g net carbs (21g carbs - 1g fiber) and 1g protein.

This smoothie bowl is completely Bulletproof Diet and Paleo friendly.

To make it even more creamy you could blend in a banana (not Bulletproof and will double the amount of carbs) or a raw pastured egg (not vegan). You could also easily turn this into tropical cocktails by adding rum and blending with some ice. Pina Colada anyone?

3 Ingredient Pineapple Coconut Smoothie Bowl

Serves 1 (or 2 as a dessert)

Ingredients:
6 ounces pureed fresh organic pineapple (about 1/2 cup of pineapple chunks blended in a blender)
6 ounces full fat organic coconut milk (the kind in a can)
2 ounces fresh squeezed lime juice (approximately 2-3 limes)

Add all ingredients to a blender and blend well. Place mixture in freezer and allow to chill for 1-2 hours then serve.

Serving Suggestion: Pour the mixture into a hollowed out pineapple half before placing in the freezer, then place in freezer for 1-2 hours. You can leave it in there longer, up to 4 hours for a more "melty ice cream like" texture, then just allow it to sit out on the counter for 20 minutes before serving. Garnish with diced pineapple, coconut shavings and lime zest.

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Keto Collagen Bread - Bulletproof, Paleo, Keto

Keto Collagen Bread - Zero Net Carbs Per Slice!! It's also Bulletproof and Paleo - which means it's dairy free, grain free, gluten free and it uses heat stable collagen protein. It's fluffy, delicious, not too eggy and all this with no carbs per slice. In fact the macros per slice are approximately 76 cals, 5g fat, 7g protein, 0g net carbs (1g carbs - 1g fiber).

If you've ever tried baking bread using collagen protein as your flour source, then you know how challenging it is to get it to stay fluffy and bread like. I worked for quite some time experimenting with multiple techniques and ingredients to get to this final recipe. My goal was to keep the carbs super low and to not use dairy - incredibly challenging.

I'm thrilled with the outcome and I hope you will be, too. Would love to hear your feedback if you make this bread.

Keto Collagen Bread
makes 1 standard size loaf, 12 slices

Preheat oven to 325 degrees F

Ingredients:
1/2 cup Bulletproof Unflavored Collagen Protein (or plain grass-fed hydrolyzed collagen powder)
6 Tablespoons Almond Flour
5 Pastured Eggs, separated
1 Tablespoon Bulletproof Brain Octane Oil (or unflavored liquid coconut oil)
1 teaspoon aluminum-free baking powder
1 teaspoon xanthan gum
pinch Himalayan pink salt

Instructions:

1. Preheat oven to 325 degrees F.
2. Generously butter (or use ghee) the *bottom half* only of a standard size loaf dish.
3. In a large bowl, beat the egg whites until stiff peaks form and set aside.
4. In a small bowl whisk the dry ingredients together and set aside.
5. In a small bowl whisk the wet ingredients - the egg yolks and Brain Octane Oil - together and set aside.
6. Add the dry ingredients and the wet ingredients to the egg whites and mix until well incorporated. Batter will be thick and a little gooey.
7. Pour the batter into the buttered loaf dish and place in the oven.
8. Bake for 40 minutes. The bread will rise significantly in the oven.
9. Remove from oven and let cool completely - about 1-2 hours. The bread will sink some and that's ok.
10. Once the bread is cooled, run the sharp edge of a knife around the edges of the dish to release the loaf. The loaf should come right out.
11. Slice into 12 even slices.

Storing Leftovers: Store covered in the refrigerator for up to 5 days.

Reheating: You can eat this bread cold (it stays nice and moist), or bring to room temperature by setting it out on the counter, or pan sear on the stovetop with ghee or butter. I don't recommend toasting it in a toaster. Although it does work, it's not my preferred method as it has a tendency to dry out too quickly.

Usage: Use just like regular bread - it makes delicious cold sandwiches, cinnamon sugar toast or French toast, garlic bread, dipping bread, use it as a hamburger "bun", literally anything you would do with "normal" bread.

Let me know what you think in the comments below and be sure to subscribe via email to receive these recipes delivered right to your inbox.

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Easy Two Ingredient Slow Cooker Carnitas

Easy Two Ingredient Slow Cooker Carnitas over Sweet Potato

It really, seriously doesn't get any easier than this one. Put these two things in your slow cooker, let it go all day and dinner is ready when you get home from work: 1) pork shoulder/pork butt roast, 2) your favorite taco seasoning packet. I use Simply Organic "Spicy Taco" Seasoning Mix - it's fabulously full of flavor, not too spicy in my opinion, gluten free and organic. You can most likely find it at your local market or use the link I provided to order from Amazon.

IF you wanted to get really fancy, you could add some fresh or canned organic diced tomatoes, onions and/or green chiles (or maybe a can of Ro-Tel) but it's totally not necessary. Like really, really only if you want to go the extra mile here.

No matter what though, these shredded pork carnitas are amazing. You can use them in tacos, taco salads, over eggs, on a sweet potato, put it on a pizza - the possibilities are endless. And did I tell you how easy they are to make?! Just two ingredients, throw 'em in the slow cooker and you're done.

Easy Two-Ingredient Slow Cooker Carnitas
serves 6-8

Ingredients:
1 - 2 lb all natural pork shoulder or pork butt roast
1 - 1.1 oz packet taco seasoning mix (I use Simply Organic "Spicy Taco")
(Optional: fresh or canned diced tomatoes, onions and/or green chiles)

Place in a slow cooker set to low for 8 hours, or on high for 4 hours. Use two forks to shred, mix with all the juices and serve.

Taco Salad: Easy Two Ingredient Slow Cooker Carnitas over Salad

Tacos: Easy Two Ingredient Slow Cooker Carnitas over Almond Flour Tortilla

What's your favorite way to enjoy carnitas?





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Best and Worst Foods for Digestion, Guest Post by Nick Kowalski

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Easy Pimento Cheese

Easy Pimento Cheese

This Easy Pimento Cheese is SO flavorful and uses only a handful of everyday ingredients! Literally, you just throw everything in a bowl, stir and you're done. That's about as easy as it gets. As it sits in the fridge the flavors will develop even more, but it tastes great immediately, too. Even better if you can wait a few hours or overnight but who can wait that long??

Eat this as a dip or put it on a sandwich and melt it like a grilled cheese. Personally, I like to top my burgers with it or just eat it with some cucumber slices. You really cannot go wrong no matter how you choose to eat it.

Easy Pimento Cheese
Makes a little over 1 cup

8 ounces shredded cheddar cheese (preferably organic and raw if you can find it, like Organic Pastures)
1/4 cup good quality mayo (like Primal Kitchen or see my video to make your own)
2 Tablespoons diced pimentos
1 1/2 teaspoons onion powder
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon Himalayan pink salt
1 Tablespoon diced fresh Serrano or jalapeño pepper (optional but I love the little kick it gives!)

Place everything in a bowl and mix well.

Seriously, that's it.

Easy, right?

This is the cheddar cheese I personally love to use. It comes from a family farm in California but is available at Sprouts Farmers Market stores across the country. It's raw (unpasteurized), clean, organic and from grass-grazed cows. I hope you'll give it a try and support raw dairy farmers who are working hard to bring you better, healthier versions of your favorite dairy products.

This is not a sponsored post. Just my opinion, from me to you.

My favorite shredded cheddar!

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White Bullet Martini (Low Carb, Gluten Free)

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The Ketogenic Diet, Ketosis and Ketone Esters

From 1.2 to 5.7 within 15 minutes of taking KetoneAid

Please note: I was NOT paid to write this article NOR was I given the product in exchange for a review. I also have NO financial interest in this company NOR do I stand to benefit financially from sales of this product. In other words, I am in NO WAY affiliated with this company. There are NO affiliate links in this article. I received the product to sample at my own request. I am sharing my results here in hopes that others may benefit in some way.

I Tried a Ketone Ester for the Very First Time and It Was Pretty Mind Blowing

Even though I’m experienced at the ketogenic way of eating as well as extended fasting, I wondered what it would be like to be “instantly” transported to that magical level of deep ketosis without the lengthy process it normally takes to get there. But before I get into what ketone esters are and my experience sampling KetoneAid, www.ketoneaid.com, ketone ester drink, let me back up just a bit and set the stage. 

What is Ketosis

Dr. Joseph Mercola, www.mercola.com, defines ketosis as “a metabolic state in which your body burns fat rather than glucose as its primary fuel”.

What are Some Possible Benefits of Ketosis

• Managing and preventing diabetes, healing insulin resistance and improving fatty liver disease
• Epilepsy treatment to control seizures
• May help with Alzheimers, Parkinsons and Cancer prevention
• Better hormone regulation
• Weight loss/weight management
• Increased mental focus
• Increased energy
• Decreased hunger and cravings

How Do You Typically Achieve Ketosis

Eat a diet that is mostly comprised of high-quality fats (about 80%), a moderate to low amount of protein (about 15%) and a very small amount of carbs (about 5%). This is often referred to as Nutritional Ketosis, meaning your body has achieved a state of ketosis (or burning fat for fuel) by creating its own endogenous ketones through eating according to the prescribed macros. This is my preferred method as it is the most sustainable and natural method, albeit way more difficult than supplementing with exogenous ketones.

With that said, why might you want to use a supplement to achieve ketosis?

Why Supplement Using Exogenous Ketones to Achieve Ketosis Instead of Achieving via Diet (Endogenous Ketones)

• You’re brand new to the ketogenic diet (or haven’t been deep in ketosis on a regular basis for at least a year or two) and your body isn’t experienced at switching from burning sugars to burning fat as its fuel/energy source
• You’re trying to make the switch for the first time and want to avoid the carb flu and other uncomfortable symptoms that are usually present during the first couple of weeks or more
• You’re looking for a cognitive performance boost
• You’re looking for a sports performance enhancer that is legal/not a banned substance
• You’re looking to suppress your appetite, eliminate cravings and lose weight or easily manage your weight
• You’ve never experienced being deep in ketosis
• You’ve never successfully completed a 5-day fast or longer
• You drop out of ketosis regularly, either intentionally or accidentally and don’t want to lose the benefits even temporarily while you work to get back in

KetoneAid ketone ester drink falls in the exogenous ketone category and is essentially beta hydroxybutyrate (BHB) ketone bodies at 10x the strength you’d get from ketone salts, also exogenous ketones. Both contain BHB but since KetoneAid is salt free, it allows for a much higher concentration per dose – 10x. Ketone salts are BHB that is bound to various salt compounds for delivery which limit the max dosage you can consume at one time, thereby lessening their efficacy when compared to KetoneAid.

At the time of this writing, KetoneAid is the only commercially available form of ketone ester drink I personally know of and even it is not “readily” available just yet. Although professional competitive athletes have been using ketone esters for years, it’s still very early in the consumer marketplace for a product as potent as this.

Currently KetoneAid has an Indiegogo campaign, you can see it here (actually it’s their second Indiegogo round and it closes very soon, with a delivery date for that batch to be released in March 2018). So, while it is technically available to the public, you’ll just have to be a bit patient in waiting for its delivery should you decide to purchase. Again, I have no financial interest in this company and will not gain anything one way or the other.

My hope is that over the next few years, it becomes much more commercially available as I feel the benefits are tremendous for a wide range of everyday people, like myself, not just professional athletes. Supporting reputable manufacturers such as this will help bring their products to market quicker and drive the price down benefitting all of us.

Why Might You Want to Take a Ketone Ester

Here are a few reasons you might consider:

1. You’ve never been in nutritional ketosis and wonder what it feels like and if it really works to turn off hunger, enhance physical performance, increase mental performance, etc.
2. You’re looking to perform better in a sports-related activity, for instance crush a 5k PR.
3. You’re looking to experience a flow state but don’t have time to participate in a 5-Day Fast - defined as no food or drink except water, tea and coffee for 5 full days.

On to my personal experience. I wondered if KetoneAid would actually do what its marketing material claimed, which is increase my blood ketone levels to the equivalent of what I’ve experienced after a 5 day fast. Here’s what happened:

(video)

The answer is a resounding YES! My baseline ketones went from 1.2 prior to taking KetoneAid to 5.7 within 15 minutes of taking the product! I could hardly contain my excitement yet at the same time I was in total disbelief. I’d tried ketone salts previously and not seen any ketone shift at all. I recognize others do, however for me it did not measure any difference at all.

Back to my experiment. Over the next couple of hours my ketones continued to rise peaking at around 6.7 and then starting to come back down to what would still be considered deep ketosis – 2.9. During this time, I definitely felt all of the amazing effects of deep ketosis – creative flow, calm happiness, energy, little to no hunger, etc. I got a tremendous amount done – everything from creative and administrative work to cleaning and organizing around my house. By the end of the day, though, I was completely exhausted. Apparently, I went beyond my ideal ketone range for my body weight and overstimulated myself. I didn’t feel bad, just very, very tired. I slept incredibly well that night.

This experiment was a success! It definitely did mimic a 5 day fast and I achieved a flow state within minutes – so crazy!

I can see how this would be particularly beneficial for someone who’s never experienced this state and/or has never been in ketosis. I mean how do you know what you’re missing if you’ve never experienced it?

Further, it seems to me that it would be more motivating, and a person might be better able to successfully endure the “carb flu” during those first couple of weeks while trying to switch to fat burning IF they knew how great it really was on the other side.

One time trying a ketone ester such as this would be all it would take to understand "that feeling" and hopefully provide the motivation to stick with the diet long enough to get to experience the results.

What do you think? Would you ever try a ketone ester?

PS - I’m planning another experiment using KetoneAid on Thanksgiving Day. One where I test the product’s ability to quickly get me into my sweet spot of ketosis - the level where it curbs my hunger and cravings even in the face of some of the most tempting of food situations. Will update this post with my findings.

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White Sage Elixir Martini (Low Carb, Gluten Free)

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Easy No-Bake Pumpkin Pie - Bulletproof, Paleo

Easy No-Bake Pumpkin Pie - creamy and luscious!

This year at Thanksgiving, I'm keeping it super easy, as well as Bulletproof and Paleo, and making my Easy No-Bake Pumpkin Pie. It's absolutely perfect for Thanksgiving, or any time for that matter. In fact, I make this often and just have a slice anytime I want a guilt-free dessert. It's lusciously creamy and full of pumpkin spice goodness.

Easy No-Bake Pumpkin Pie (Bulletproof and Paleo)

Makes one 8" or 9" pie

Filling

1 - 16 oz container pure organic pumpkin purée

1 - 15 oz can full fat organic coconut milk

4 Tablespoons North American birch xylitol (I like Xyla brand)

4 teaspoons organic pumpkin pie spice

2 Tablespoons Bulletproof Collagelatin (or 1 Tablespoon gelatin, like Great Lakes in the red container)

1 teaspoon pure vanilla extract

pinch Himalayan pink salt

Place everything in a saucepan over medium heat and whisk together until well incorporated, smooth and warm - about 5 minutes. Remove from heat and let cool while you make your crust. 

*Crust (optional but highly recommended, see note)

4 Bulletproof Vanilla Collagen Bars, crushed

1 Tablespoon ghee or grass-fed butter, melted

Place both crust ingredients in an 8 or 9" pie plate, mix together and press into the bottom (no need to do the sides, the bottom is sufficient). Place in freezer for 10-15 minutes until the ghee or butter re-solidifies. Remove crust from freezer, pour pie filling in and refrigerate for 6 hours or overnight until pie is set. Store pie covered in refrigerator until ready to serve. 

Serving Suggestion: Top with fresh whipped coconut cream (dairy free), or raw organic cream, and a sprinkle of cinnamon and serve.

*Note: Crust is optional, however the Bulletproof Vanilla Collagen Bars add a sweetness to the overall pie that puts this recipe over the top. Should you decide not to use a crust, you may want to add an extra Tablespoon or two of xylitol to the filling mixture. Bulletproof Bars are available at Whole Foods Markets around the country as well as online at Bulletproof.com.

Should you like to create your own crust instead of using Bulletproof Bars, you can use a mixture of almond meal, grass-fed butter or ghee and xylitol. Trust me, it's not near as delicious and doesn't come out of the pie plate near as easily. I've made it both ways, as well as used different Bulletproof Bar flavors, and the vanilla ones just put this dessert over the top.

Enjoy!

Holds up nicely to slicing and serving

Crushed Bulletproof Bars with ghee or butter
make an amazing bottom crust that easily slides right out

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Mediterranean Turkey Roulade

Mediterranean Turkey Roulade

This Mediterranean Turkey Roulade is insanely rich in the most delicious kinda way. A spinach, feta, artichoke and olive filling is tucked inside a beautiful free range turkey breast cutlet that has been rolled up then lightly dusted in a Dukkah nut and spice blend, and cooked to perfection. A drizzle of olive oil when it hit the plate was the icing.

And it all started with THIS bag of olives:

Sure, sure they're South American, Peruvian to be exact. I know, not really "Mediterranean" exactly.  But I took one bite of these savory, rich black Botija olives and knew they'd go nicely with some of my favorite aforementioned Mediterranean ingredients. So here we are.

Mediterranean Turkey Roulade
Serves 4

1 1/4 lbs free range turkey breast cutlet(s), pounded extra thin
1/2 teaspoon Himalayan pink salt
1 cup chopped organic baby spinach (1 1/2 - 2 cups before chopping)
16 black Botija olives, chopped
1 - 6.5 oz jar marinated artichoke heart quarters, drained and chopped
2 oz. good feta cheese, crumbled (I used sheep's milk)
1 1/2 Tablespoons, plus 2 teaspoons Dukkah nut and spice blend
oil for cooking (Bulletproof XCT Oil or unflavored coconut oil)
good olive oil to finish
fresh organic oregano to finish (optional)

Coat both sides of the turkey breast cutlet with the Himalayan pink salt and set aside.

In a small bowl, mix the spinach, olives, artichoke hearts, feta and 1 1/2 Tablespoons of Dukkah nut and spice blend together. Spread this mixture in an even layer on the turkey breast cutlet. Roll up and secure with toothpicks if needed. Sprinkle the remaining Dukkah on the outside of the rolled up turkey breast.

Spread the filling in an even layer

Roll up

 Heat a large cast iron skillet to medium high and add a small amount of cooking oil. Carefully place the rolled up turkey breast into the skillet seam side down. Cook for 3-4 minutes then roll to the side and cook another 3-4 minutes, repeating until all sides are lightly browned and turkey is fully cooked.

Remove from skillet, take out the toothpicks if used, slice and serve with a drizzle of olive oil and sprinkle of fresh oregano (optional). If some of the filling escaped into your skillet, sprinkle that on top as well. Likely, you will have some crisped olives in that pan and you don't want to let those go untouched. They are simply divine.

Whole Mediterranean Turkey Roulade before slicing

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