Have you ever made a dessert in your air fryer? If not, try this easy Keto Chocolate Pavlova! This low-carb, sugar-free, and gluten-free dessert is perfect all year round - from summer gatherings and birthdays, to holidays and other occasions. It's made with fluffy meringue, whipped cream, and fresh berries. Give it a try and impress your friends and family with a healthier dessert option. Recipe Tips and Swaps This Keto Chocolate Pavlova is naturally nut-free and can be made dairy-free by using coconut cream or yogurt instead of dairy cream. Don't waste the egg yolks! Use any leftover egg yo ..read more

Quick Summary tl;dr Maintaining the right balance of sodium, magnesium, and potassium is crucial for preventing symptoms of the keto-flu, including headaches, muscle cramps, fatigue, and mood swings. Proper hydration and monitoring your body’s signals can help manage and maintain this balance effectively. Sodium: Aim for 4-6 grams (4,000 to 6,000 mg) of sodium per day using mineral-rich salts. Magnesium: Aim for at least 400 mg of magnesium daily. To meet this goal, consider supplementing with 200-400 mg of magnesium glycinate or citrate. A deficiency in magnesium can lead to muscle spasms, i ..read more

Ajvar Dip is a beloved favorite in Balkan cuisine, known for its rich history and simple preparation. This tasty spread comes from the Balkan Peninsula and uses just a few key ingredients and a straightforward technique. Made primarily with roasted red peppers and eggplant, it has a smoky, flavorful taste that's super versatile and easy to whip up. With its minimal ingredients and no-fuss process, traditional Ajvar Dip really lets the natural flavors shine, making it a hit for both everyday meals and special gatherings. What Makes This Ajvar Dip the Best First of all, this recipe has been tri ..read more

Quick Summary tl;dr Combining a ketogenic diet with intermittent fasting sets you up for success by making it easier to manage hunger and maintain steady energy levels. When you’re in ketosis, fasting becomes less of a struggle because your body’s already used to burning fat for energy. Adding fasting to your keto lifestyle cranks up the fat-burning and could even sharpen your mind and extend your life. It's not just about losing weight; it's about enhancing your overall health and feeling great while doing it. Jumping into fasting doesn't have to be tough. Start with shorter fasting periods ..read more

Guess what? I've got another fantastic crustless keto cheesecake recipe for you! If you've been around here for a while, you know how much I love these easy, no-bake treats. Today, we're mixing it up with something truly special: a No-Bake Keto Peanut Butter Chocolate Cheesecake. It's all about that dreamy combination of chocolate and peanut butter—because, let's be honest, who can resist that? Recipe Tips and Ingredient Swaps Love this recipe but need to tweak it to suit your diet or what you’ve got in the pantry? No problem! Here’s how you can swap out ingredients to make this cheesecake wo ..read more

Looking for a quick, easy and budget-friendly meal that uses just a few kitchen staples? Try whipping up some air-fryer egg cups! These Sardine Egg Cups, crafted from just four main ingredients, are not only low in carbs and high in protein, but they're also rich in electrolytes and healthy fats—ideal for a Mediterranean keto diet. Fun fact: This recipe didn't make it into my New Mediterranean Diet Cookbook. We just had too many recipes and very strict page count so I'll be sharing more with you here instead! So whether you’re cooking for a crowd or meal prepping for the week, these egg cups ..read more

This high-protein smoothie offers a refreshing and easy low-carb breakfast alternative. While not strictly "keto," it remains low in carbs and, with its high protein content, keeps you full longer—making it an excellent choice for busy mornings. It's the ideal second meal option for those who practice intermittent fasting. The smoothie gains its extra protein punch from cottage cheese and collagen powder. Cottage cheese, a surprising but effective ingredient in smoothies, creates a smooth, frothy texture without any aftertaste, ensuring its presence is undetectable once blended. For an added ..read more

Spring into the season with this quick and vibrant Green Spring Cheese Omelet that brings a splash of color to your brunch table. Perfect for Easter, St Patrick's Day, or any day when you want to add a little greenery to your plate! The bell pepper rings mimic shamrock shapes, making each bite a little lucky charm, just like these Shamrock Eggs! Not only is this dish a feast for the eyes, but it's also a nutritional powerhouse, ticking all the boxes for a low-carb, keto, and high-protein diet. Plus, it's so easy to whip up – it'll be ready faster than you can find a four-leaf clover! Recipe T ..read more

So, I've got a confession – I've been holding out on you. I've had this Marry Me Chicken recipe up my sleeve for ages, but life's been a whirlwind, and I just never got around to sharing it on the blog. You might have caught a glimpse of it on Facebook or in our newsletter if you're in the loop. I've been all over the place with app updates and everything, and didn't want to leave you hanging without this recipe. Here's the scoop: I tweaked the classic Creamy Italian Chicken recipe a bit. Instead of just cream, I tossed in some cream cheese. Why? Because it makes the sauce perfectly thick and ..read more

French onion soup is a beloved comfort food classic, and this rich, caramelized onion soup version takes it to the next level. Served over chunks of bread topped with melted cheddar, it's traditionally a carb-heavy dish. Our version, however, is a delightful low-carb alternative that still captures that indulgent comfort food essence. For the cheesy toasts, I've opted for Sourdough Keto Baguettes recipe to keep it keto and gluten-free, but feel free to use any keto bread you prefer. The cheese is melted onto the toasts before adding them to the soup, ensuring they stay crisp and don’t get sog ..read more