Tuscany Pumpkin Spinach Goat Cheese Lasagna Ketofied



2 med celeriac (peeled), 2 med turnip, 1 small rutabaga sliced on mandolin ⅛ in thick

1 jar Cucina Antica Tuscany Pumpkin Sauce


1 jar pumpkin mixed with 3 T heavy whipping cream and ¼ cup organic tomato puree

2 cups spinach

12 oz gruyere, freshly shredded, reserve some for top layer

4 oz (1 small log) plain goat cheese

salt, freshly cracked pepper, nutmeg


2 egg yolks

⅔ cup organic whole milk or heavy whipping cream

Top layer

2 oz romano or parmesan, freshly grated

reserved gruyere

For the royale

Heat milk and yolks gently in a small saucepan.  Whisk constantly until just before it comes to a boil then remove from heat and set aside.  Be careful not to scramble the yolks!

Layer the lasagna in a 8 x 13 glass pan in the order listed, using about ⅓ of each of your ingredients.  Be sure to save a good handful of gruyere for the top layer along with the romano or parmesan.  Once you’ve reached the last layer and have sprinkled the last of the cheeses, pour your royale all along the edges and center of the lasagna, making sure it is incorporated throughout.  Bake at 350 for 1 hour.  Cool 20-30 minutes before serving.  Enjoy!  This dish freezes well and makes great quick lunches throughout the week!

Optional:  Add a couple tablespoons of fresh sage to the top for the last 10 minutes of cooking.

Tip:  Celeriac is a gnarly, brownish root vegetable best peeled with a paring knife or a chef’s knife.  It has a fantastic flavor, is nutrient-rich and low in carbs.

Tip:  I highly recommend investing in a mandolin.  They give you back so much time with their efficiency in the kitchen plus there is no need to spend forty, fifty, or one hundred dollars on a workable mandolin.  Follow the link above for the one I use.  It is a steal at just 15 dollars.



Mason Jar Keto Salad

My probiotic buttermilk ranch

fresh washed, rinsed and torn romaine

cucumber slices, organic tomato wedges, red onion, frozen peas

organic/raw cheddar, hard-boiled eggs, nitrate-free pepperoni

Stack your ingredients in the order listed (dressing on the bottom!) and enjoy delicious and nutritious salads throughout the week 🙂

Fructose Not Fat Causes Weight Gain


Obesity Experiment on monkeys:

For the last 12 years, the Oregon National Primate Research Center at Oregon Health and Science University has been giving rhesus macaque monkeys diets made up of 35 percent fat (typical of the Western diet) to better understand diet-induced obesity in human adults. Shiva belongs to a colony of monkeys whose diets have been overloaded with fat and sugars by scientists studying the twin epidemics of obesity and diabetes. Like many American adults these days, Shiva sits around too much, eats rich, fatty food and drinks sugary sodas. His belly nearly touches the floor – when he is on all fours, that is. Researchers record the amount of food given to monkeys in the obesity study. Overweight monkeys resemble humans not only physiologically but also in their eating habits. The monkeys eat when they are bored, even when they are not really hungry. And unlike humans, who are notorious for fibbing about their daily calorie and carbohydrate intake, monkeys can be monitored closely. Another rhesus monkey, named Fat Albert, weighed nearly 70 pounds, three times normal weight. High-fat diets alone have not tended to make monkeys obese, researchers say, but a high fructose corn-sweetened punch seems to propel weight gain and the development of insulin resistance.




Cream of Seed Hot Cereal


1 cup unsweetened almond milk

1 T erythritol

2 drops Stevia glycerite

1 t vanilla extract

dash nutmeg, dash cinnamon, dash salt

2 T ground chia seeds

1 T Lucuma Powder (or sub 1 T  whey/hemp/pea protein powder)

1 T golden flaxseed (freshly ground)

1 T vanilla whey protein powder (hemp or pea protein powder if casein sensitive) *watch for hidden sugars and carbs on these

1/2 T blanched almond flour


Gently heat almond milk, sweeteners, salt, and aromatics (nutmeg, cinnamon, and vanilla) in a small saucepan.  Blend all of your dry ingredients and whisk into hot milk for 1-2 minutes, allowing to thicken.  Transfer to bowl and add milk, nuts, and fresh berries of your choice.  The consistency will be a bit “gloppy” but please don’t fret, the taste is amazing and once you add your additional milk of choice it will combine to become very cream of wheat-like or malt-O-mealish.  If you have any questions regarding the ingredients, please shoot me an email using the contact tab above.  I will be eager and happy to answer any and all questions.  I hope you enjoy this one!

Nutritional Factoid:  Chia seeds provide crucial brain-nourishing omega-3 and omega-6 fatty acids and thus are a fantastic source of healthy fats, as well as protein, for vegan and vegetarian diets or simply for those wishing to obtain healthy fats from a wide variety of sources.  Chia seeds are responsible for the thickening action in this recipe.

Maria Emmerich’s Amazing Bread


This bread is super simple, incredibly versatile and tastes strikingly similar to regular bread.  Trust me, you won’t miss the wheat or the gluten!  This recipe is compliments of Maria Emmerich, a leading nutritionist and wellness expert and grain free culinary extraordinaire.  Follow the link below for the recipe.  And while you’re there check out her other ingenious recipes.


Notes:  She recommends weighing the ingredients using a digital scale, however, I’d like to note that I have never weighed the ingredients and I have had tremendous success every time.  Make sure you let it cool completely.  It freezes well, toasts well, and goes great with my Irish Reubens.  Also, I use Now whole psyllium husk powder.

Natural Peanut Butter Cups

4 oz Lily’s Dark Chocolate Chips (these are sweetened with Stevia) or use 4 oz unsweetened baking chocolate like Baker’s and sweeten it with Stevia, powdered erythritol, Swerve, or other natural sweetener of choice

2 T coconut oil

1/2 cup natural peanut butter (just peanuts and salt, no sugars, syrups or hydrogenated oils!)

mini muffin pan

non-stick cooking spray (olive oil or coconut)

Fill a small saucepan with about an inch or 2 of water and bring to a boil.  Using a small glass or stainless steel bowl, melt chocolate and coconut oil over double boiler until melted.  This will happen fast.  Grease your mini muffin pan and add a small amount of melted chocolate, just enough to coat the bottom.  Place in freezer to firm up.  This will take 10 minutes or so.  Remove and top with about a tablespoon of peanut butter, smearing flat, then top each with remaining chocolate.  You may have to re-melt the chocolate again by simply returning it to your double boiler.  Allow them to firm up in the freezer for 10-20 minutes then enjoy!  I like to make several and store them in a tupperware in the freezer or fridge.  They are also great chopped up and added to my ketofied vanilla ice cream 🙂

Pan Seared Ling Cod

Ling cod filet


bacon fat, goose fat, or other good fat you have laying around from all the nutritious high fat meals you’ve been cooking 😉

pearl onions (or regular)


salt and pepper

¼ cup homemade vegetable stock (or seafood or chicken stock)

half lemon

¼ bunch parsley, rough chop

toasted pine nuts (optional)

Pan sear fish in fats on high heat allowing for a good sear.  Season w salt and pepper.  After 2-4 minutes, as the edges start to brown, and just before flipping, add onion and leeks.  Flip and allow to sear another 1-2 minutes.  Add stock and finish in 350 degree oven for 3-5 minutes.  Remove from oven and squeeze in the juice of half a lemon and a pat of butter.  Top with a generous amount of fresh parsley and toasted pine nuts.

Serve with my creamy garlic, strawberry and gorgonzola greens for a fabulous meal!