You guys I am so excited about Kettle & Fire's brand new keto friendly soups, powered by bone broth. To my knowledge there has never been a readymade soup that was keto-friendly and the fact that these are made with bone broth is the icing on top! They are nutritious, delicious, and ready to eat in seconds which is why my office at work is stocked with them!
To help celebrate the keto soups launch, Kettle & Fire is hooking us up with an exclusive, limited-time discount! You can get up to 30% off + FREE shipping on your keto soups order, the discount is applied automatically at checkout.
CLICK FOR UP TO 30% OFF
What I love about these soups is that they make the perfect quick lunch for me at work. I never plan ahead and bring my lunch and a lot of days I just don’t have time to go out to lunch because my job is super hectic and busy. So I love that I can keep these in my office and have lunch ready in minutes.
Plus I know I am eating real food with a high nutritional value that is ABSOLUTELY DELICIOUS!
HERE IS THE NUTRITIONAL INFO!
Size: 16.9 Oz
Fat: 28g per serving
Carb: 4g per serving
Net Carb: 3g per serving
INGREDIENTS: CHICKEN BONE BROTH (WATER, CHICKEN BONE BROTH [MADE WITH ORGANIC ANTI-BIOTIC FREE CHCKEN, ORGANIC ANTI-BIOTIC FREE CHICKEN BONES, ORGANIC CELERY, ORGANIC ONIONS, ORGANIC CARROTS, ORGANIC CIDER VINEGAR, ORGANIC SPICES]), ORGANIC CREAM, ORGANIC SALTED BUTTER (ORGANIC PASTEURIZED CREAM, SALT), CONTAINS LESS THAN 2% OF COOKED WHITE MEAT CHICKEN, CARROTS, GINGER PUREE, JALAPENO PEPPERS, DEHYDRATED GARLIC, TOMATOES IN TOMATO PUREE (TOMATOES, TOMATO PUREE, CITRIC ACID), ONIONS, XANTHAN GUM, ORGANIC GARAM MASALA SPICES, SEA SALT, ORGANIC TURMERIC, LEMON JUICE CONCENTRATE, ORGANIC SPICE. CONTAINS MILK
Perfect Keto’s amazing Ketone Base just got BETTER. Today, Perfect Keto released their new base recipe. Their new exogenous ketone mix is just as effective as before but with better flavor.
I have used the Salted Caramel and Peach flavors for years. I love the long lasting energy and easily accessible Ketones, but I always had to mix it in with some other flavored liquid like coffee or a smoothie. Last week, I got to try the new Keto Base Formula and I didn’t even need to stir it up in my coffee. This new formula tastes delicious with just water and ice!
I’m so glad that I don’t have to plan out a smoothie or a cup of coffee anymore when I want some extra Ketones. I can just stir a scoop or two of Keto Base into a glass of water. I like that I can drink this to quench my mid-morning snack cravings and be full all the way into the late afternoon when I finally get a chance to grab lunch.
The new Perfect Keto Base still comes in all of your favorite flavors: Chocolate, Salted Caramel, Peach, Coffee, and Vanilla. It still has the same amount of Exogenous Ketones per serving, 11.38g of BHB and no garbage ingredients. Now, It just tastes a lot better.
The folks at Perfect Keto have been kind enough to offer a 20% discount to any body who uses the code KETOINTHECITY at checkout! I have a feeling that this new Perfect Keto Base is going to sell out quickly. If I were you I would grab a couple tubs of your favorite flavor this week before they are gone.
Lettuce Wrapped Cheese Burgers are on of my favorite meals. I can find at burger on most every menu and then I just ask them to ditch the bun!
Burgers are also the perfect thing to serve at a Summer Cook Out. It takes no time at all to fire up the grill and cook some juicy medium burgers. I then top them with whatever cheese I’m in the mood for wrap them in big pieces of iceberg lettuce.
Sometimes it is hard to find high quality grass-fed burgers at the grocery store. That’s why I love the Burgers from Butcher Box!
Right now, Butcher Box is offering Free Burgers all summer long! Anyone who signs up for Butcher Box’s incredible meat subscription before August 4th will receive 6 grass-fed and finished burgers in every box between now and October 15th. That means you will always have easy, healthy burgers to grab out of your freezer this summer!
ButcherBox Ground Beef is 100% grass-fed, grass-finished and raised free from antibiotics and added hormones. It is also humanely and certified pasture raised.
Butcher Box has proven to be one of my favorite brands. They are dedicated to providing only the highest quality of humanely raised 100% grass-fed & grass-finished beef, free-range organic chicken, heritage breed pork, and wild-caught Alaskan sockeye salmon all free of antibiotics and added hormones. The best part is they deliver right to your door. You can pop the meat in the freezer and have meat enough for the entire month.
I’m so excited to announce that I have written my 4th cookbook!
Keto In An Instant features more than 80 recipes for quick and delicious keto meals using your pressure cooker.
If you don’t have an Instant Pot yet, believe me, you want to get one! Here is a link to the one that I use!
I’m all about recipes that are super simple. Nothing complicated, no weird ingredients, nothing time consuming. As a working, single mom I have zero time and the pressure cooker is literally the best time saver ever.
One of the things I am most excited about in this book is that EVERY, SINGLE recipe has a gorgeous full color photo with it! If you are a visual person like me I know you like to see what the finished product is supposed to look like and I am so, so excited to offer that in this book! See a sneak peek of the photos below!
Keto In An Instant is available NOW for pre-order! So click on the links below for your preferred seller and grab one today! It is a huge help to authors if you pre-order, versus waiting until it comes out, so if you are able to, I would greatly appreciate it! The keto community is always so incredibly supportive!
I’m also excited that I get to show a little more of my life with my daughter in the book too! I love when I can get her in the kitchen with me! I really hope you all LOVE this book! I put my heart, soul, and stomach into it! Lots and lots of taste testing has been happening in my house the last few months!
Click a link below to reserve your copy now!
There are so many ways to get the book! Here are a few retailers:
Just the idea of walking around a fluorescent lit, one-stop-shop with a full cart gives me a headache that’s why Amazon is so amazing. Everything I need is just a click away. I like to research my bigger purchases and I love that I can read reviews and compare products right there! When I find something I like, I add it to my amazon shop.
So this week I’m sharing with you 15 Keto Essentials You Can Buy On Amazon! This list is includes a bunch of Keto Kitchen Gadgets (I use all of these at least once a week) and my favorite Keto Snacks. Whether you are a seasoned Keto Vet or a rookie, it's important to keep your kitchen stocked with easy Keto Snacks. At 5pm after a long day, you should be able to walk into your kitchen and grab a Keto snack that you love without worrying about your macros. I have a bunch of Keto Snacks on this list including Epic Pork Rinds and Quest Protein Chips. The best thing about these snacks and gadgets is that you can order them from your couch at 11:30 at night in your PJs and get them 2 days later!
If I get to choose, my favorite things for sale on Amazon are MY COOKBOOKS. I still can’t even believe that an Instagram account that was originally only set up so that my friends didn’t have to scroll past my Keto food pics introduced me to a wonderful Keto community! My search for a WOE that worked for me turned into this crazy and amazing life. I am proud to say that I have 2 books on Amazon’s Best Seller List!
These cookbooks have been a labor of love over the past 4 years! The first, The Easy 5-Ingredient Ketogenic Diet Cookbook is great for anyone starting out on Keto who wants to keep things simple. Keto in 30 Minutes is perfect for folks on the go. The Big Book of Keto is just that: a giant book of over 200 Keto Recipes.
This year, I finally purchased a big girl blender. I had been making do without one for far too long : this thing is a game changer.
The Blendtec Blender is really powerful and easy to use. The first thing I made in my Blendtec were Mint Chocolate Smoothies for my daughter and I! I used Choc Zero’s Keto Chocolate and Keto Syrup for Sweetness and fresh mint. They were a hit!
Although Smoothies and Shakes are the easiest things to make, the Blendtec can also be used to make soups, marinades, and even Keto Pancake Batter.
This guy has been getting a ton of hype recently and for good reason. This is no ordinary cooker. This thing is a pressure cooker, slow cooker, steamer, rice cooker, and more. It even makes Yogurt if you need it to! Stay tuned for more Instant Pot recipes coming from me in the near future!
You know you look at Food Processors every time you are in the Kitchen Aisle. Just get one. They make life easier and tastier. This is one thing every at home chef needs. Make Salad Dressings, Dips, Soups, Sauces, Pureed Veggies, and more in this handy food processor. You can even make Keto dough and batter in this thing! It is my absolute go to for food prep. This Cuisinart model isn’t too expensive and can several last years.
Do you like Frothed Milk in your coffee? Don’t worry about buying a full on steamer. Grab this hand frother! It’s tiny and battery operated, and easy to clean. Whip up some heavy cream or coconut milk any time you want.
I also use it to incorporate any powder into liquid. My favorite Exogenous Ketones, Collagen Powder, and Adaptogens all come in powder form which can take some stirring to mix in. This handy milk frother mixes them in beautifully in a third of the time.
I have a bunch of silicone molds saved on my Amazon Store. They are so versatile. I use them to make everything from Keto Gummies and Candies to Fat Bombs. There is even a Pigs in a Blanket mold that I used to make Keto Pancakes shaped like cute little piggies.
I love that the silicone mold is totally bendable, so you don’t have to worry about greasing up a tin or breaking your creations while trying to get them out. Whether you are becoming a Keto Chocolatier or just looking to make cute ice cubes, you can’t go wrong with Silicone Candy Molds.
Have you heard of these Quest Protein Chips? These Chips have 21g of Protein and 3-4g net carbs per Bag! And the flavors are great! I like the Cheddar and Sour Cream the best! Quest also launch a Tortilla Chip style Protein Chip. I haven’t had them yet, but I’m super excited to give them a try with some fresh made Salsa! I might even sneak them into a restaurant next time I go;)
If you like your protein in the form of baked goods, these Quest Cookies are a great option. Their wide spread popularity is a testament to how great they are. They have 15g of Protein and 4g of net carbs in each giant cookie. My favorite flavor is the classic Chocolate Chip.
This is one of those specialty items that are great to order on Amazon. I was never able to find the individual packs at Whole Foods, but Amazon has them! So much better to keep in my car, purse, or suitcase. Brain Octane Oil- is like regular MCT Oil’s cool big sister! It keeps me ultra-focused and ultra-full when I’m working which helps me extend my intermittent fasting longer.
Choc Zero is an amazing low carb company that makes Chocolates, Barks, Syrups, and more all with zero sugar.
I try my best to never run out of Choc Zero Chocolate Bark. It is absolutely delicious, made with all natural ingredients, and KETO! I love the Dark Chocolate Bark with Hazelnuts. They also sell solid Milk, Dark, and White Chocolates that are perfect for using in your Keto Dessert Recipes.
This is the company that makes all of the amazing Keto Syrups that I use in my recipes. They have classic Maple and Chocolate but also a ton of fun fruit flavored syrups that go well on Keto Pancakes and Keto Tea Cakes. Of course if you want my 10% discount, then order from the Choc Zero site and use code KETOINTHECITY, but in a pinch it’s great to have it on Amazon.
When I started Keto I did a overhall of my entire Kitchen. Anything that wasn’t Keto, was out! I started with the fridge- getting rid of sugar rich condiments and that non-keto ice cream in the back of my freezer. Then I went through my pantry and donated any canned goods that no longer fit in my lifestyle. It was like I had a brand new kitchen with lots of space in my pantry. Now I only buy food I like and will eat and is, of course, Keto.
One thing we don’t think about when creating a Keto Kitchen is our spice rack. True, most spice mixes don’t have any sugar, but all of this extra room in my pantry gave me the idea to make my own spice mixes.
Don’t have Taco Seasoning, Chili Lime Seasoning, Everything Seasoning? No worries, I’ve got you covered.
Keto Taco Seasoning
1 tablespoon chili powder
1 teaspoon lime zest
1/2 teaspoon ground cumin
1/4 teaspoon paprika
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
In a small bowl, mix the ingredients and season with salt. This recipe yields about 2 tablespoons of seasoning. Keep the extra in an airtight container for up to a week. You can also add Cayenne Pepper if you like it spicier.
1 tablespoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon paprika
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon cayenne pepper
If you use taco seasoning a lot, you can make a larger batch and store it in an airtight container at room temperature for up to 6 months.
2 teaspoons dried oregano
2 teaspoons dried basil
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried thyme
1 teaspoon dried rosemary
1/2 teaspoon red pepper flakes
You can also add a teaspoon of dried sage if you like.
Everything Bagel Seasoning
2 teaspoons white and black sesame seeds
1 teaspoon poppy seeds
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon salt
Once you have mixed the seasoning together, Toast the seasoning. Add the seasoning mix to a dry skillet, stir continuously and cook until the sesame seeds are lightly toasted and fragrant.
These Seasonings are featured in the Big Book of Keto, my cookbook, along with 200 more Easy Keto Recipes.
I started making Cheese Chips to satisfy my need for Keto Chips and Guac! The recipe is so easy that I can’t believe I ever spent money on store bought Parmesan Chips.
Now when I make them at home, I add fun flavors. These are my absolute favorite. Bacon and Jalapeños and Cheese!!! This combination reminds me of my favorite Twice-baked Potato toppings. They provide all of the flavor without the Carbs!
You can add more bacon and less Jalapeño or vice versa. Get creative and make these Cheese Crisps your own.
Bacon Jalapeño Cheese Crisps
1 bacon slice
1/2 cup shredded parmesan cheese
1/2 cup shredded cheddar cheese
1 jalapeño pepper, thinly sliced
In a skillet, cook the bacon over medium-high heat for 8 minutes or until crispy, flipping once in that time.
Preheat the oven to 350 degrees. Line a baking sheet with parchment paper.
Combine the parmesan and cheddar cheese in a small bowl.
Make 1/4 cup mounds of the cheese mixture on your baking sheet, leaving plenty of space between mounds.
Add a few thin slices of Jalapeño and a few bits of bacon.
Bake for 7 minutes, until the middle is fully melted and the edges are browned.
Set the pan aside and the cheese crisps cool for 5 minutes. The chips will crisp up as they cool.
It’s often hard to decide what side dishes to make to go along with a Keto Entree. Whether I am making dinner for friends or just whipping something together after work, I’ve realized that going simple and delicious is always a great plan.
Here are two of my favorite Veggie Sides. They are nutritious and elegant.
Can you get more delicious than tomatoes and parmesan? It’s incredible that we can get all of that amazing umami flavor packed in a single dish!
Baked Parmesan Tomatoes
1 large tomato, cut into four slices
1 teaspoon Italian Seasoning
1/2 cup shaved Parmesan
1 teaspoon sliced fresh basil
Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
Arrange the tomatoes on the baking sheet. Sprinkle with the Italian Seasoning and Parmesan and Basil.
Bake until Cheese is bubbling, about 10 minutes.
You can do change out of the Italian Seasoning for the Chili-Lime Seasoning or Taco Seasoning and Oaxaca Cheese for a Mexican Spin on this recipe.
I sometimes forget how simply perfect roasted veggies can be. Take this recipe and make a roasted veggie side that is all your own. Try to stick to veggies that have a similar cook time, coat them in olive oil and seasoning and then just watch them until they are cooked.
1 cup cauliflower florets
1 cup broccoli florets
1 cut Brussels Sprouts
2 tablespoons extra-virgin olive oil
Freshly ground black pepper
Preheat the oven to 425 degrees F.
In a medium bowl, toss the veggies in olive oil and season with salt and pepper.
Spread the veggies on a baking sheet in a single layer. Give them plenty of space so they roast properly.
Cook the vegetables of 20 to 25 minutes, stirring about halfway at about 10 minutes.
Season with salt and pepper before serving.
You can really use any Keto Vegetables in the recipe. Asparagus, zucchini, green beans, and bell peppers make an amazing combo. This mix only needs about 15 in the oven.
These recipes and a whole bunch more (like 200 more) can be found in The Big Book of Keto, now available in stores and on Amazon!
Real Good Food's Cauliflower Pizza is new and improved! They revamped their low carb cauli-crust recipe and I love it!
I’ve always like Real Good Food’s Cauliflower Pizza. But I love that they weren’t satisfied with a pretty good product and wanted it to be GREAT!
The new crust is much more robust when it comes to flavor. It has the crunch and texture that we all love from Pizza but without all of the carbs. It also cooks up beautifully!
Other Cauliflower Crust pizzas claim to be low carb but with over 20g of Carbs a serving, they don’t actually fit into Ketogenic Macros.
Real Good Food's new Cauliflower Pizza has only 9g Total Carbs / 6 Net Carbs and 19g of Protein per serving. I love that I can pronounce and recognize all of the ingredients in these Cauliflower Pizzas. Other companies use fillers and weird starches to add texture to their crusts but Real Good Foods doesn’t need to!
I always keep a couple Real Good Food Pizza's in my freezer. It's a great option for those nights when Kaia and I are too tired to cook up dinner. Sometimes I cook one up and then pack it for our Lunches. It gives me peace of mind that I can just throw a Cauliflower Pizza in the oven and know that both my daughter and I are getting the nutrition we need without the crap we don't.
The folks over at Real Good Food’s have extended a 10% discount to everyone who uses the code KETOINTHECITY. If you’ve tried their Cauliflower Crust Pizzas before, I urge you to give it another go! This new recipe is amazing! You won’t even realize that you aren’t eating a carby regular pizza.