Keto Fudge – Easy, Taste Great & It’s Fudge

Holidays are coming and we are looking at different sweets that we on our keto journey and you can enjoy that are super easy to make and taste great. So here we are Keto Fudge, I found a recipe that is all that and my wife loves chocolate so if she likes it we got a winner.

Five whole ingredients and time, got to take your time in the cooking but it is so worth it. If your looking for a great holiday gift idea, try this out put in a cute box with a bow and bam.

So lets get started,

INGREDIENTS: – 1 cup heavy cream – 2 tbsp unsalted butter – 1 tbsp vanilla extract – 1/3 cup erythitrol (such as Pyure stevia) – 1 cup sugar free chocolate chips or bars (such as Lily’s)

We used Hershey’s on this batch

DIRECTIONS: 1. Set a pan to medium-low heat. Add your heavy cream, butter, vanilla, and erythitrol. 2. Stir and wait for it to start bubbling then continue to stir for 15 minutes or until the mixture turns a golden brown and the sauce will thickens (it will thicken more as it cools). 3. Remove from heat. Add your chocolate chips and continually stir until they melt and evenly combine (don’t worry – they will melt with the residual heat). Let cool for about 15 minutes. 4. In the meantime, line a small dish with parchment paper on all sides, with enough overhang that you will be able to use it to lift the fudge out from the container. You can get fancy with the geometry and the folding, but it’s not necessary. 5. Pour the mixture in and spread out evenly. 6. Optional: top with your nuts of choice we like walnuts. 7. Place into the refrigerator for at least 2 hours. It will get nice and firm, pop out, cut into squares and we store in covered plastic container. Keep covered so it doesn’t dry out, it’s fudge and most important enjoy…

We hope you give this a try and again make a batch to give to someone. I love to let friends try that are beginning there keto journey so they can see there is some awesome, easy goodies you can enjoy while loosing weight. Please share and let us know about your keto life or what you would like to see. From our family to yours, enjoy.

Keto Super Bowl 7 Layer Dip (Score!!!)

Ok this Sunday is Super Bowl 54 and the Chief’s take on the 49’ers should be a great game. The game day is coming quick and people coming over or maybe your going to a friends to watch the game. What to make that everyone will like and you know we got to keep it keto!

Well the search is over, Seven Layer Dip. What’s awesome about this is you can use pork rinds as your chips and others can use regular chips it’s still going to taste awesome.

This recipe is from CJsKetoKitchen.com they have a lot of awesome, easy to make recipes. We check out there channel for new recipes all the time, check them out.

Who are you picking to win the Super Bowl? Me, I am going with this Seven Layer Dip, it’s a Winner! Thanks Sarah for another awesome recipe.

REMINDER: Please get those stories of your keto journey into us so we can share & inspire others to try this awesome new way of life. Email your store to: jgojeda@sbcglobal.net

I Need Pizza! I Got Pizza!

Hello family, it’s been a couple of days since I last posted. I was struggling getting past my 187lb weight and this mornings weigh in was 185.6lb… Breakthrough, yes! It’s all about the baby steps but but it feels so good to get through the wall I was at for a few months. No I didn’t do a fast, all I did was up my salad and lighten up on the proteins while maintaining the fats. Sounds like science class but it’s super easy. Instead of 8oz of steak, I would go with a little smaller portion of chicken or fish add a big ole salad with some avocado slices. That’s a simple mod to the diet that did wonders.

So I was having a pizza craving and normally I like to make my chicken pizza crust but in my craving fit and not wanting all the proteins that would have added, I decided to do smaller personal pizzas, keto style. This is so simple, tasty and not bad for ya.

Not a good picture but pizza taste great

This is what we do and you can do the same or experiment, change things up just pay attention to your ingredients. We take low carb tortillas, Roa’s marinara sauce, cheeses (I used Parmesan & Mozzarella) and this one I used some pulled pork I had made a few days before, simple.

We like the HEB tortillas, but there are many out there to choose from:

Roa's Marinara Sauce is great for many recipes, very clean ingredients and not to bad on the carb count.

Recipe: Preheat oven to 350 degrees, on a cookie sheet place your tortillas let them get lightly browned about 5 minutes. Remove from oven, put a nice layer of mozzarella cheese on and return it to the over just for a few minutes till cheese starts to melt. While that is going on I used a non-stick pan to heat up some pulled pork, seasoned with salt & pepper, once it starting to sizzle I add some of the Roa’s marinara sauce. Pull your tortilla covered in melted cheese out of the oven, spread some of your sauced pork over and then cover the top with a mix of Mozzarella & Parmesan cheese, run it back into the over till nice melt with a little browning on top. Pull it out and WARNING: It’s going to be HOT! Let it stand for a few seconds before diving in and enjoy.

I used the pulled pork because I didn’t want to waist it but you can use pretty much any toppings from chicken, pepperonis maybe go veggie with some spinach, what ever you want to create. Try different types of cheeses, just give it a try I think you will like it I know my wife and I sure did.

Please leave us comments, let me know what topics you would like us to cover. Let us know how keto is working for you or if your having any issues. We want to help you with getting fit and enjoying life. God bless.

Macros? What are they & how to calculate them?

Starting a keto diet we hear the word MACROS a lot, so What are Macros? Macros means macro-nutrients – fat, protein and carbohydrates. These are the building blocks of the foods we eat. Fat has 9 calories per gram, and protein and carbs have 4 calories per gram. A low carb or keto diet is based upon the principle of restricting carbohydrates.

Hummm, what are the macros

Why are macros important? So starting a keto diet, you want to be able to look at a product label and quickly decide if this is good or bad for you. You can at a glance and see if you are exceeding you carbs for the day or maybe trying to up the fat count, track calories, etc. It’s all right there. Make sure to read ingredients make sure there is not a lot of extra junk you can’t even pronounce? You want clean, simple ingredients. Example: Here is a Natural Peanut Butter: Made From Peanuts, Sugar, Palm Oil, Contains 2% Or Less Of: Salt, Contains 2% Or Less Of: Molasses (now I don’t know about you but Peanut Butter doesn’t naturally come with sugar, palm oil, salt or molasses) Here is a real Natural Peanut Butter: Peanuts & Sea salt (this is good and clean).

Now you might want to know how many carbs should I be taking in or how many calories? I found an easy to use Keto Calculator from the folks at Rule.Me , just put in a little simple info and it will give a good estimate of how many Calories, Fats, Proteins you should be getting each day.

We want to make your keto journey as easy as possible so you will have the success we have had and not just another diet disaster. Believe me, I know I have tried so many times just about every diet out there and this has been the easiest and sustainable of them. That’s why I don’t even like calling it a diet because diets fail, this keto journey works.

Here is the link to Rule.Me Keto Calculator enjoy.

Please tell your friends, subscribe to our news letter & leave comments. If this old bike can do it anyone can.

Starting A Keto Journey

Almost New Year and so many folks are going to get on the fitness kick, we want you to start and have a successful journey and not just a New Years resolution kick that ends in a few weeks.

For my birthday we went to a casino in Lake Charles and while play some poker met a really cool couple. The dealer at the table started taking about bulletproof coffee and my wife and I looked at each other and looked back at him and ask if he was doing a keto diet. He replied yes, he had started a couple of months ago and was telling us how he had lost about 20lbs and was excited. We started sharing our journey with him as well as the couple next to us, the husband said (if you had not mentioned you where fat I would have never thought you struggled with being over weight) I almost started to cry, inside I was doing a happy dance and for a biker that is huge. I got to share some tips with the dealer and the couple and I felt so good, then I hit a $500. winning hand and even felt better.

Coming back from our trip we stopped off in had late lunch with some friends and our friend Brandy shared she wanted help getting started on keto so this section is for her and anyone else starting out on keto.

FIRST STEP: Clean out refrigerator & pantry Watch video at bottom by Thomas DeLauer he provides so great resources for a successful keto journey.

THE BEST FOODS FOR A LOW CARB OR KETO DIET

This simple list summarizes what to eat on a low carb diet / keto diet :

  • Healthy fats like avocado and avocado oil, butter and coconut oil, olive oil,
  • Leafy greens like lettuce, cabbage, spinach and kale
  • Low carb vegetables that grow above ground, like zucchini, cauliflower and asparagus
  • Meat like beef and pork (bacon lots of bacon)
  • Poultry like chicken and turkey
  • Seafood like fish and shellfish, salmon is a great source of good fats
  • Full-fat dairy like cheese and heavy cream (try to avoid shredded cheeses, shred your own)
  • Eggs lots of eggs (stock up)
  • Sugar-free beverages like water, coffee and tea,
  • Herbs & spices like basil, dill and cinnamon, get Himalayan Salt, limit garlic & onion
  • Low carb condiments like mayo, hot sauce and mustard

Himalayan Salt, Why? One of the trickier aspects of the Ketogenic diet, especially to newbies, is understanding the importance of increasing salt consumption. As our body transitions from being a sugar burner to a fat burner, it reduces the amount of sodium stored in the body thus requiring more salt in our diet. Since keto excludes most convenient processed foods that are high in sodium, the amount of sodium consumed is naturally decreased as well. As a result, sodium levels often drop causing unpleasant side effects that can be easily avoided. Himalayan salt has minerals that your body will be missing so get your sodium & minerals all in one shot.

You can also enjoy these on a low carb keto diet in moderation:

  • Low carb fruit like raspberries, strawberries, blue berries, and coconuts
  • Nuts & seeds like almonds, macadamia nuts and sunflower seeds (limit peanuts)
  • Sugar-free sweeteners like erythritol, monk fruit and stevia
  • Low carb flours like almond flour, coconut flour and flax seed meal

The main difference between the low carb and keto diet is the macro-nutrient profile, but the types of foods you eat are mostly the same.

These are the basics, and it’s best to start simple – meat, eggs, fats, and veggies primarily. Once you have it down, you can experiment with extras like low carb/keto desserts or more advanced recipes, but it’s not necessary.

REMEMBER: you can do this, if I can you can. Let’s do it together…

Keto Caramel Pecans ~ Holiday Perfection

Quick, we got a party to go to and looking for a simple snack idea to take with us and also the party host is Diabetic, so what to bring? Well good question, this was the dilemma I was having till I saw Sarah’s newest post from CJsKetoKitchen.com . Perfect timing, I have been following her for awhile and she has some awesome recipes. Please go check out her website and her YouTube channel.

This is her Keto Candied Caramel Pecans.  These are delicious, easy to make keto snack, with only 4 ingredients. Its a nice sweet keto treat that will hit the spot when your craving something sweet, something salt, something nutty.

Here are a few shots of my wife Debbie working the magic on these Keto Caramel Pecans. Please watch the video of Cj’s recipe below.

Recipe:

Equipment

  • Large Sauce pan or Dutch Oven

Ingredients

  • 3 cups whole roasted pecan halves
  • 1/2 cup butter unsalted
  • 1 c. brown sugar substitute We use Sukrin gold
  • 2 tsp Vanilla extract

Instructions

  • Melt the butter in a saucepan over medium heat
  • Once the butter is melted, add the brown sugar substitute to the saucepan, and stir constantly until melted
  • Add in 2 teaspoons of vanilla extract, and stir to combine
  • Continue to cook down the mixture, stirring frequently for 7-8 minutes until it begins to thicken
  • Remove the saucepan from the heat, and add in the pecan halves. Toss to coat them all well
  • Place the coated pecans in a single layer on a parchment paper lined baking sheet
  • Put the pecans in the refrigerator for 1-2 hours to cool and harden
  • Once ready, break apart any chunks of pecans, and serve as is. Store extras in an airtight container

Notes

*All nutrition information is approximate. Please read and use your own labels for more precise information.

Nutrition (per serving) About 6 ServingsCalories: 259.3 | Fat: 27.7g | Carbs: 4g | Fiber: 3g | Protein: 3.08g | Net Carbs: 1g

Thank you Sarah @ CjsKetoKitchen for this awesome recipe.

General Tso Chicken Keto, OMG!

I don’t know about you, but I have been a fan of General Tso’s chicken for years. I love some good old Chinese food, and pretty much any Asian foods. It has always been one of my go to’s for take out or the buffet. It got the sweet, slightly spicy, and sticky goodness I love. So when I found this recipe I had to give it a shot and it’s great for a chilly night with the wife. So thank you to Sahil @ Headbanger’s Kitchen he did a awesome job developing this Keto friendly General Tso Chicken please check out his site. It’s not hard just a little prep, but it is so worth it! My wife Debbie got in on cooking, remember Team Work.

Ingredients

  • 17.64 oz Chicken Thighs You want to use boneless and skinless chicken
  • 0.18 oz Garlic
  • 0.18 oz Ginger
  • 1.76 oz Spring Onion Separate the white part and the green part.
  • 1 Egg
  • 2 Tbsp Soy Sauce
  • 1 Tbsp Rice Wine Vinegar 
  • 1/2 Tbsp Sesame Oil 
  • 1/2 Tsp Sesame Seeds
  • 1 Tbsp Chinese Cooking Wine 
  •  Salt & Pepper to taste
  •  Psyllium Husk (as required)
  • 1/2 Tsp Baking Powder 
  •  Oil/Lard/Ghee/Bacon Fat for deep frying
  • 1 Tbsp Chicken Fat
  • 1/4 Cup Chicken stock 
  • 4 Dried Red Chillies 
  • 1 Tsp Stevia or preferred sweetener to taste
  • 1/2 Tsp Xanthan Gum (not in his recipe I added) Helps thicken sauce

Instructions

  1. Start by cutting the chicken thighs into small bite size pieces. Then in a large bowl add the chicken, season with salt and pepper and marinate with 1/2 tbsp soy sauce, 1/2 tbsp vinegar, 1/2 tbsp sesame oil, baking powder and 1 egg.
  2. Then individually dip and coat each piece of chicken in the psyllium husk. Once done breading the chicken heat your oil for deep frying. You can alternatively shallow fry as well.
  3. Once the oil is hot fry the chicken in batches. It should take 3-4 minutes to cook each batch. Since I cook by intuition I cannot give you a temperature for the oil. But to test it I add a bit of the batter in and if it floats up the oil is generally hot enough.
  4. After frying the chicken set it on paper towels to drain of any excess oil.
  5. In a frying pan heat up the chicken fat or any Keto approved cooking fat and fry the garlic, ginger, chillies and spring onions.
  6. Fry until the garlic starts to turn golden brown and then add in the chicken stock, 1/2 tbsp vinegar, 1 1/2 tbsp soy sauce and stevia and cook till it starts to reduce a bit and get syrup like. You can also add the cooking wine if you have access to that and also add some hot sauce if you want to make it spicier. If the sauce looks too little compared to the chicken add in some more chicken stock, this is where I added the Xanthan Gum a little at a time to keep from clumping up.
  7. Once the sauce has reduced a bit then add in the chicken and give everything a good mix. Once the chicken is fully coated garnish and finish with the green part of the spring onion.

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