Keto Cucumber and Tomato Boats

Keto Cucumber and Tomato BoatsA great snack for the ketogenic diet! Easy to make and delicious! The kids will love these cucumber boats too!

More Keto Approved – RECIPES

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Crustless Keto Breakfast Quiche

Crustless Keto Breakfast Quiche

Is keto all about eggs, bacon and cheese? Not at all! Saturated fats, monounsaturated fats (MUFA) and omega-3 fatty acids - all should be a part of every healthy low-carb diet. Typically, people who follow the ketogenic diet tend to get plenty of saturated fats and not enough heart-healthy MUFA and omega 3s.

I see so many people who only focus on their macros and I cannot emphasise this enough: When it comes to the ketogenic diet, micronutrient density and food quality matter, more than keeping your carbs ultra low.

Foods like extra virgin olive oil, fatty fish and non-starchy vegetables - which are abundant in the Mediterranean diet - are beneficial and play an important role in weight loss and overall wellbeing.

This week I had the opportunity to review a great book by Robert Santos-Prowse, The Ketogenic Mediterranean Diet. Robert is a clinical dietitian-nutritionist who writes about nutrition science and food politics and why both of them matter in our everyday lives.

His book emphasises the importance of healthy fats and combines two diets: the ketogenic diet and the Mediterranean diet - the dietary approach I personally tend to follow on most days.

The ketogenic diet is explained in simple terms, all backed up by research and without unnecessary pseudo-science. The book also offers a few simple and easy to follow recipes, one of which I'm sharing with you today!

Crustless Keto Mini Quiches

These crustless mini quiches are so quick and easy to prepare. Eat warm straight from the oven and then store the rest in the fridge and you've got breakfast covered for several days.

They take less than 30 minutes to prepare and are the perfect on-the-go meal. I like my veggies so I doubled the amount of broccoli!

Preparation time

Hands-on:    10 minutes
Overall:     30 minutes

Nutritional values (per serving, 3 quiches)

Total Carbs	3.8	grams
Fiber	0.8	grams
Net Carbs	3	grams
Protein	19.4	grams
Fat	33.9	grams
of which Saturated	18.8	grams
Energy	402	kcal
Magnesium	30	mg (8% RDA)
Potassium	279	mg (14% EMR)

Macronutrient ratio: Calories from carbs (3%), protein (20%), fat (77%)

Ingredients (makes 4 servings/ 12 mini quiches)

• 2 tbsp healthy cooking fat (30 g/ 1.1 oz) - I used ghee
• 1 ¼ cups chopped broccoli (114 g/ 4 oz)
• 2 tbsp freshly chopped parsley
• 6 large eggs
• ½ cup grated Parmesan cheese (45 g/ 1.6 oz)
• ½ tsp salt (I like pink Himalayan)
• ¼ tsp black pepper
• ½ cup heavy whipping cream (120 ml/ 4 fl oz)
• ½ cup grated Swiss cheese (60 g/ 2.1 oz) - I used Gruyere
• Optional: serve with avocado and Sriracha sauce (I used homemade Sriracha)

Instructions

1. Preheat the oven to 175 C/ 350 F. Chop the broccoli and grate the cheese.
2. Whisk the eggs with Parmesan, salt, pepper and cream.
3. Coat a 12-cup muffin tin with ghee. Scatter broccoli and parsley over the bottom of each cup.
4. Evenly distribute the egg mixture ... ... into each cup of the muffin tray (I used a ½ measuring cup).
5. Top each with some grated Swiss cheese.
6. Place in the oven and bake until the quiches are browned and puffed on top, for 20-30 minutes, rotating the tray half way through (I baked mine for 20 minutes).
7. Remove from the oven and place on a cooling rack to let them cool for a few minutes. Eat immediately, or store in the fridge for up to 5 days.

Giveaway!

You can win a copy of The Ketogenic Mediterranean Diet. Just follow the instructions below and wait for the one lucky winner to be picked in a few days! :-)

What are your favourite keto sources of healthy fats?

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Keto Peanut Butter Cookies

Keto Peanut Butter CookiesPeanut butter cookies that are perfect for the ketogenic diet. Low in carbs and a delicious treat!

If you love peanut butter cookies, you’re sure to find these amazing! The perfect snack, low in carbs and keto approved!

Macros per Peanut Butter Cookie

Calories: 140

Carbs: 5g

Fat: 11g

Protein: 6g

Sugar: 2g

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Keto End of June 18% Off Sale

Keto End of June 18% Off Sale

It’s almost the end of June and we’re having a sale to celebrate! Get your keto 18% off while you still can!

Ends June 30, 2017 at midnight!

**Discount Applied at Checkout! No Coupon Code Needed! Order your Keto OS at 18% off!

QUESTIONS?? LIVE CHAT is at the the bottom of the page!

Order by phone! Call us at 1-855-KETONES (1-855-538-6637) Toll free!

Not sure which version to pick? Check out my article ->  Comparing each KETO version! 

Keto OS Review

QUESTIONS?? LIVE CHAT is at the the bottom of the page!

Order by phone! Call us at 1-855-KETONES (1-855-538-6637) Toll free!

Pruvit Review From Dr Jacob

Questions and Answers from Dr Heather

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You can become a Pruvit promoter through the Official Pruvit website, just simply click the button below.

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Read more –> Keto OS before and after pics

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Heavenly Chili Chicken

Heavenly Chili Chicken

This is an easy way to cook chicken that is keto approved and low carb. Perfect for a simple weekday meal!

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Order New Keto Max Raspberry Lemonade Samples!

Order New Keto Max Raspberry Lemonade Samples!Buy new KETO MAX Raspberry Lemonade samples! A lemonade flavored ketone drink! Fat loss, energy, reduced brain fog and more!

Order Keto OS Max Raspberry Lemonade samples! 

$55 US (5) packet experiences include:

• (5) Keto Max Raspberry Lemonade

$110 US (10) packet experiences include:

• (10) Keto Max Raspberry Lemonade

Prices include FREE shipping!!

Fill out this form to have an invoice sent to you by email. Invoice will be from Janice Shorter

When you pay the invoice you will see a place to include your mailing address.

Samples are usually mailed within 24 hours of receiving payment by Janice.

*Limited supply, order today while we have some in stock!

How is Keto Max Different?

Keto Max gives you a faster spike in Ketosis and a longer experience in ketosis. You will definitely feel the difference when you drink Keto Max!

KETO//OS Bio Max is formulated so that your body can absorb roughly 40% more of the beta hydroxybutyrate ketone. Like the 3.0 Chocolate Swirl, Keto Max does not contain any MCT oil. It is gluten-free, dairy free and vegan.

It comes in two versions, the “Charged” version, which has about the same amount of caffeine as a cup of coffee and the “Non-Charged” or non-caffeinated version. Both work well but the Non-Charged is best for children or people who are sensitive to caffeine.

Keto OS review from Doctor Heather, with a description of each Keto product. She compares the Keto OS formulas (2.1 Keto Orange Dream vs 3.0 Chocolate Swirl). She also compares the benefits of Keto Max vs Keto OS.

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Pull-Apart Keto Pizza Bread

Pull-Apart Keto Pizza Bread

This easy to prepare pull-apart pizza bread makes a great keto appetiser or side dish. I used chorizo and grated mozzarella but you can add bacon, grated cheddar or Swiss cheese, olives or even sun dried tomatoes. Your imagination is the only limit to what you can come up with!

If you can eat nuts but are dairy-free, try my Ultimate Keto Bun recipe for the bread base, and add your favourite toppings.

Preparation time

Hands-on:    15 minutes
Overall:     45 minutes

Nutritional values (per serving)

Total Carbs	6	grams
Fiber	4	grams
Net Carbs	1.9	grams
Protein	12	grams
Fat	12.5	grams
of which Saturated	4.5	grams
Energy	175	kcal
Magnesium	45	mg (11% RDA)
Potassium	169	mg (8% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (28%), fat (67%)

Ingredients (makes 12 servings/ buns) Wet ingredients:

• ½ cup homemade Marinara sauce (120 g/ 4.2 oz)
• 4 large egg whites
• ½ cup water, lukewarm (120 ml/ 4 fl oz)
• 1 tsp ghee or duck fat for greasing

Dry ingredients:

• ¾ cup sesame seed flour (60 g/ 2.1 oz)
• ⅓ cup flax meal (50 g/ 1.8 oz)
• 1 cup finely grated Parmesan cheese (90 g/ 3.2 oz)
• ¼ cup psyllium husk powder (32 g/ 1.1 oz)
• 1 tsp cream of tartar
• ½ tsp baking soda
• ¼ tsp salt (I like pink Himalayan)

Note: Instead of 1 tsp cream of tartar + ½ tsp baking soda, you can use 2 tsp of gluten-free baking powder.

Topping:

• 120 g diced Spanish chorizo or pepperoni (4.2 oz)
• 1 cup shredded mozzarella cheese (113 g/ 4 oz)
• Optional: leftover Marinara sauce for topping/ dipping

Instructions

1. Prepare the marinara sauce by following this recipe. You will need ½ cup for the bread (any leftover marinara can be used as a dip or stored in the fridge for up to 2 weeks).
2. Preheat the oven to 175 C/ 350 F. In a bowl, mix ½ cup of marinara sauce, egg whites and water.
3. Dice the chorizo into small pieces (up to 1 cm/ ½-inch each) and set aside.
4. In a bowl or a mixer, combine all the dry ingredients: sesame flour, flax meal, parmesan cheese, psyllium powder, cream of tartar, baking soda and salt.
5. Grease a medium cast iron skillet (25 cm/ 10-inch) and heat over a medium heat.
6. Pour the marinara mixture into the bowl, process for a few seconds, and then add the diced chorizo.
7. Using your hands, make round 12 buns (about 60 g/ 2 oz each), and place in the preheated skillet. Transfer into the oven and bake for 25-30 minutes.
8. Top with grated mozzarella cheese and return to the oven for another 5 minutes, or until the cheese is melted and crisped up.
9. When done, remove from the oven and let the bread cool down for 5 minutes. Optionally, serve with the remaining marinara sauce. To prevent the bread from getting moist, don't leave it in the skillet. Instead, place on a cooling rack.
   To store, let it cool down and refrigerate for up to 3 days, or freeze for up to 6 months.

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