WELCOME KETO FRIENDS!

Oh hey there 👋

We are a wife & husband duo who chose to make a lifestyle change with Keto & Intermittent Fasting.

My husband has never "Dieted." Myself however, well.. I've tried it all. Some fads have worked, some have not. I always end up falling into the same bad habits, gaining the weight back!

We began our new lifestyle June 1st 2021, and have been very happy with a loss of 155lbs between the both of us!

Many people have been asking what we've done or what program we're on. Which workout program were using. It's honestly been all food & habit changes. We do bike, family walks & I kayak often. But there has been no real "workout" schedule we have done.

Being foodies, we knew we needed to do this the right way if we were going to succeed. So, I played around with recipes, swapped items for others & we have been very happy with our results thus far. As well as the food & Keto alternatives!

Eating healthy doesn't mean bland, no flavour foods. Even DESSERTS we're enjoying!

So, I decided to share some of our favourite recipes for you all to try & enjoy! Try them out, tag me in your posts! Everything is easy to follow & quite Scrumptious!

FULL Disclosure, I'am NOT a professional baker or cook by any means. These recipes I'am sharing are simply for fun & because we enjoy them so much on Keto.

*Please consult your Dr before making such lifestyle changes. Keto, along with intermittent fasting is NOT for everyone

About The Ketogenic Lifestyle

I'am sure you have heard about Keto,
It became the latest craze a few years ago & has only seemed to grow more popular since.

Why? Because it actually works!
The keto lifestyle essentially eliminates carbs while focusing on being high in the right kind of fats & proteins. It doesn’t eliminate carbs entirely but does focus on reaching a state of ketosis.

In ketosis, the body reaches a special fat-burning peak, using up all of its extra stores around the body, helping an individual lose weight & unneeded fat. 

Keto has numerous health benefits! Some of the positives are, reduced blood sugar, improved insulin resistance, lowered factors that contribute to heart disease. Increased energy, increased alertness. Decreased appetite & cravings for sugar, carbs & junk!

Keto can seem daunting at first, but with the correct information & guidance from your Dr, keto is actually a really great way to cut out empty calories from sugars that provide little to no nutrition.

*Please consult your Dr before making such lifestyle changes. Keto, along with intermittent fasting is NOT for everyone

About Intermittent Fasting

What is Intermittent Fasting?

A lot of people get scared when they hear us use the word ‘fasting’ because they associate it with deprivation & starvation. That is absolutely NOT THE CASE.

When we engage in intermittent fasting, we are NOT starving ourselves or hurting our bodies whatsoever.

Instead, we are just limiting the window during which we intake calories to help the body even itself out.

An example of an intermittent fast would be someone who only eats in an eight-hour window during the day & doesn’t eat for the remaining sixteen hours. This is called the 16/8 method. We follow the 18/6 method.

This ensures our bodies get daily nutrients but doesn’t overload our system with unneeded energy in the form of calories.

Intermittent fasting, when done right, is perfectly safe & has been practiced by humans for hundreds of years! In fact, Monks frequently fast, some religions have entire holidays around fasting & humans actually used to only eat every other day... In our world today, we live on over indulging & lack of proper calorie intake.

Intermittent fasting has health benefits like lower blood sugar, lower insulin resistance. It can reduce inflammation (that was a big one for us) it helps improve brain function & even eliminates daily sluggishness caused by the contemporary lifestyle (also very true for us)

Is Keto & Intermittent Fasting safe to combine?

In short, yes, it is safe to do intermittent fasting & keto at the same time. The trick is to make sure you are getting enough nutrition & calories to maintain function while still entering ketosis.

In ketosis, the body is ramped up into fat-burning mode & is feasting on all of those extra stores that accumulate around the body.

Keto eliminates unnecessary carbs from the diet, so it’s easier to get all of your required vitamins, nutrients, proteins & healthy fats.

By combining keto with a simple intermittent fast of 18/6 like we do, you ensure your body gets its nutrients while still eliminating stubborn fat cells.

*Please consult your physician if you are thinking of a keto/fasting lifestyle. It is NOT for everyone.

Sweet Keto Strawberry Cheesecake

Nobody Will Even Know It's Keto!

First, preheat your oven to 350°F

FOR THE CRUST
2 Cups Sifted Almond Flour
1.5 Tablespoon Vanilla Extract
1/2 Cup Room Temperature Salted Butter
1.5 Tablespoon Stevia or Sugar Substitute of Choice

FOR THE FILLING
2 Packages Room Temperature Cream Cheese
3 Large Eggs at Room Temperature
1 Tablespoon Fresh Lemon Juice
1 Teaspoon Vanilla Extract
1 Cup Stevia or Sugar Substitute of Choice

FOR THE TOPPING
1lb Diced Strawberries
1 Tablespoon Fresh Lemon Juice

INSTRUCTIONS

TOPPING
Dice up your washed Strawberries
Add lemon juice & stir well
Let sit covered until cheesecake is completel finished & cooled.
I usually make my topping the night before to allow the juices to extract.

CRUST
Simply mix all crust ingredients together until crumbly. Pour & pack down tightly into a greased spring pan. Bake for 12 minutes.
LET COOL FOR TEN MINUTES ONCE DONE.

FILLING
Whip cream cheese & sugar substitute until smooth. Add lemon, vanilla & eggs. Mix until smooth on low. Ppr over cooled crust. Bake for 50 minutes. Let cool for 4 hours before releasing from spring pan.

Once released from spring pan, spoon Strawberries over top of cake.

ENJOY!
Be sure to tag @findinghealthyketoeats for a feature if you make any of my recipes!

Keto Chocolate Donuts

A Rich decadent dessert, sure to please everyone!

Preheat Oven to 350°F

INGREDIENTS

DONUT
1 Cup Almond Flour
40 Grams Unsweetened Chocolate Chips
3 Tablespoons Room Temperature Butter
3 Tablespoons Unsweetened Cocoa Powder
4 Large Eggs Room Temperature
1/2 Cup Powdered Sweetener
4 Tablespoons Heavy Cream
1 Teaspoon Baking Power
1 Teaspoon Vanilla Extract

CHOCOLATE GLAZE
60 Grams Unsweetened Chocolate
1 Teaspoon Coconut Oil

INSTRUCTIONS

DONUT
Blend the very soft butter, cream & sweetener until smooth. Add eggs, vanilla & mix until well-combined. Last, slowly add melted unsweetened chocolate, cocoa powder, almond flour & baking powder. Blend until you have a smooth batter.
Spoon batter into a well-greased donut pan. I used a silicone mini donut pan. Make sure you do not overfill & lose that all-important hole!
Bake 13-15 minutes or until done.

CHOCOLATE GLAZE
Melt the chocolate in a water-bath (place a smaller bowl with the chocolate inside a larger bowl which you have filled with boiling water. The heat will gently melt the chocolate)
Add coconut oil stir until smooth

ENJOY!
Be sure to tag @findinghealthyketoeats for a feature if you make any of my recipes!

Satisfying Big Mac Salad

Tastes Just Like A Big Mac!

To start, brown 1lb extra lean ground Beef. Season with 1 tablespoon onion powder & 1 tablespoon garlic powder.

FOR THE SAUCE
Combine well,
Half cup Hellmans Mayonnaise
2 tablespoons sugar free Ketchup
3 tablespoons tangy dill relish
2 teaspoons mustard
2 teaspoons white vinegar
1/2 teaspoon onion powder
1/2 teaspoon paprika

Wash 6 cups shredded lettuce
Shred 1 cup sharp cjrddar cheese
4 green onion, diced
1 teaspoon sesame seed for topping

Place lettuce in bowl, top with beef, onion, cheese, dressing & sauce!

ENJOY!
Be sure to tag @findinghealthyketoeats for a feature if you make any of my recipes!

Crunchy Keto Pizza

Your kids will have no idea it's cauliflower!

Preheat your oven to 400°F

INGREDIENTS

CAULIFLOWER PIZZA CRUST
1.5 lbs Cauliflower Florets
1/2 Cup Shredded Cheese
1 Egg, Beaten
1 Teaspoon Onion Powder
1 Teaspoon Garlic Powder
Salt & Pepper

TOPPINGS (choose your favs)
2 Cups Shredded Mozzarella
1 Can No Sugar Added Marinara Sauce
Tomato, Sliced
1 Cup Fresh Spinach

INSTRUCTIONS

Remove cauliflower florets from stem. Grate using food processor or box grater

Boil cauliflower rice until soft. Let cool to the touch. Transfer cauliflower rice into a nut milk bag or thin kitchen towel. Drain cauliflower by squeezing it until ALL the excess moisture is out. Squeeze as hard as you can! 💪☺

Place drained cauliflower rice in large mixing bowl. Add cheese, egg, seasonings. Use your hands & mix everything together to form the pizza dough. Don't be shy... Get in there!!

On a parchment lined baking sheet, press the dough down into an even circle. The diameter should be around 9 inches. If you have a pizza tray, that's even better & will produce a crispier crust.

Bake for 25 minutes, or until slightly golden, remove from oven.

Add the can of Marinara sauce, spreading to the edges. Top with cheese, spinach & tomato, bake for an additional 10-15 minutes.

ENJOY!
Be sure to tag @findinghealthyketoeats for a feature if you make any of my recipes!

Melt In Your Mouth Garlic Butter Dill Salmon

If you don't like fish... You will now!

Preheat Oven To 400°F

INGREDIENTS

4 Salmon Fillets - about 6 ounces each
2 Tablespoon Melted Salted Butter
1/2 Teaspoon Salt  - or to taste
2 Teaspoons Minced Garlic
1 Teaspoon Italian Herb Seasoning 
1/2 Cup Fresh Dill
1 Medium Lemon, Sliced

INSTRUCTIONS

Grease large baking pan. Arrange salmon fillets on the baking sheet, season generously with salt & pepper.
Stir together melted butter, garlic, herbs, juice of 1/2 lemon. Spoon over salmon fillets being sure to rub all over the tops & sides of salmon. Thinly slice remaining 1/2 of lemon & top each piece of salmon with a slice of lemon.
Bake for 15-18 minutes until salmon is opaque & flaky when pulled apart with a fork. You can broil the last 1-2 minutes if desired.
Garnish with fresh dill or parsley if desired & serve.

ENJOY!

Garlic Butter Steak with Thyme & Rosemary

INGREDIENTS

4 Steaks of Choice, We Use Striploin from Zhers
2 Tablespoons Seat Salt
6 Cloves Garlic, Peeled
Generous Amount of Fresh Rosemary & Thyme
2 Sticks Salted Butter, Cubed

INSTRUCTIONS

Begin by generously salting each side of the steaks with seat salt. Let rest for 30 minutes. Sear steaks for 1 minute each side on a 400°F BBQ. Let steaks rest while you heat a cast iron skillet on the stovetop. (we use side bbq burner)

To the skillet, add 1 steak at a time, 4 cubes butter, rosemary, thyme & 2 cloves garlic. Hold skillet slightly upwards & continuously baste (with large spoon) the melted butter over the steaks until desired finish. We enjoy medium rare. (about 5 to 7 minutes basting)
Do this for each steak.

*Serve with your favourite sides, we love cauliflower mash (I'll post a recipe) & parmesan asparagus.

ENJOY!

Keto Tuna Cucumber Bites!

Looking for a quick & easy, yet satisfying snack? These crunchy cucumber tuna bites are just the thing!

All you need is, 1 cucumber washed throughly, skin on & sliced. A can of tuna, drained. 2 tbsp mayo, 2 tbsp mustard, 2 diced pickles, chives.

Place slices of cucumber on plate, mix tuna & other ingredients together. Spoon onto cucumber & top with pepper & mustard. 🤤

ENJOY!
Be sure to tag @FINDINGHEALTHYKETOEATS for a feature if you make any of my recipes!

Keto Chocolate Ooey Gooey Brownies!

Ok, I need my chocolate fixes! Especially when the PMS monster shows up & takes me hostage!
Determined to stay on track, these brownies are just the gooey chocolate treat I need.

Ingredients:
2 eggs, room temp, 1/2 cup melted butter, 1/4 tsp baking powder, 1/2 cup almond flour or coconut flour. 1/4 cup unsweetened coco powder, 1 tsp vanilla extract, 1/4 cup monkfruit sweetener or sugar replacement of choice. 1/3 cup unsweetened dark chocolate chips. Unsweetened coconut flakes, or walnuts, almonds.

Add wet ingredients to mixer, mix til smooth. Add dry ingredients. Place in greased or parchment lined 8x8 baking dish. Bake for 28 minutes @ 350°F
Let cool ten minutes & serve!

ENJOY!
Be sure to tag @findinghealthyketoeats for a feature if you make any of my recipes!

Keto Tortilla Chips

Perfect Movie Night Snack!

Preheat oven to 410°F

INGREDIENTS

1 Cup Finely Grated Mozzarella Cheese
1/2 Cup Almond Flour
1 Tsp Paprika
1 Tsp Garlic Powder
1 Tsp Onion Powder
1 Tsp Sea Salt

INSTRUCTIONS

Melt cheese in microwave safe dish. 30 second intervals. Stirring in between.
Once the cheese is a smooth consistency, add in almond flour & mix with hands to form dough.
Roll dough out on parchment paper, about 1/6 of an inch thick.
Using a pizza cutter, cut into triangles or squares. (get crazy & use cookie cutters!) place onto parchment lined baking sheet.
Mix all seasonings into a bowl & sprinkle desired amount onto your tortilla chips.
Place in oven & bake for 7 minutes, flip & bake another 3 minutes.
Let cool before devouring!
Serve with your fav keto dip & enjoy!

ENJOY!
Be sure to tag @findinghealthyketoeats for a feature if you make any of my recipes!

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