Low Carb Cup of Chocolate Cake

Some days… I eat this for breakfast with an egg!

I’ve not actually used a cup for this yet…  I have been making it in a small Pyrex storage round. This is so fluffy and chocolate… you are going to love it!


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1 Tbsp of cacao

2 Tbsps of Almond Flour

1 Tbsp Truvia sweetener

1/4 tsp of baking powder

1 large egg

2 Tbsps of real butter

1 Tbsp of Half and Half

1/2 tsp of Pure Vanilla (optional)

Sprinkle of Sea Salt

Real whipped cream… like Reddi Whip from the freezer



Melt the butter in the microwave for 20 seconds in a glass pyrex storage round or ramekin dish.

Roll the butter around in the container to make a nonstick container.

Add all of the ingredients to the dish, starting with the almond flour, baking powder, sweetener and cacao and whisk in the rest of the ingredients til completely blended.

Then microwave for  90 seconds.  Let cool.

Top with real cream whip cream!

Enjoy!  Let me know how it works for you by commenting below.












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Low Carb Pizza

On a low carbohydrate diet, the thing I miss most is pizza. But as with everything else, you just have to find a substitute.


Pizza Dough

  • 1 ½ cups Shredded Mozzarella Cheese (168 g)

  • 2 tbsp Cream Cheese (28 g)

  • ¾ cup Almond Flour (84 g)

  • 1 pinch Garlic Salt


Season your crust before adding toppings.

  • Mozarella Cheese

  • Your favorite meats

  • Your favorite veggies

  • Low Carb Pizza Sauce


  1. Plan ahead for the pizza toppings that you will use. Pre-cook any raw ingredients so that they are ready to go. You’ll have some time to dice veggies while the crust is baking.

  2.  Put your baking sheet in the oven Preheat to 450 degrees F.

  3. In a microwave-safe bowl,combine mozzarella and cream cheese.

  4. Microwave for 15-30 seconds at a time, and stir with a fork until combined

  5. Once combined add in the almond flour. Knead the almond flour into the cheese and make it into a well-blended ball of dough.

  6. Place your ball of dough on a large piece of parchment paper. Use another piece of parchment paper and a rolling pin to flatten out your dough. I try to get my dough down to about 1/8″ to 1/4″ thick. (Save the second piece of parchment paper, you’ll need it later)

  7. Pinch the crust edges up to hold the toppings.

  8. Season your dough with basil and garlic.  Poke holes all around your crust and put in the oven.

  9. Bake the dough for 8-10 minutes until you get a nice dark brown bottom. Remove from the oven.

  10. Move your cooked dough onto the other  parchment paper

  11.  Start with the sauce and add your toppings.. top with cheese.

  12. Bake or broil your pizza for another few minutes until your cheese is melted and starts to brown.

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Spaghetti Squash Hash Browns

Ok.. Before you even make these, I should warn you. They are so addictive. They are especially addictive if you have not had carbs. Spaghetti squash is sweeter than most veggies… and they are really expensive to buy.  So plant the seeds in your back yard (don’t throw those suckers away!)

First…. baking a spaghetti squash (first time try a small one).  A good thing to learn even if you just plan to top them with cinnamon like sweet potatoes.


Preheat oven to 460.  Cut it in half (the shortest distance)

Take the seeds and stringy stuff out.  Oil the flesh with olive oil.

Lay them fleshy side down on a large flat pan.

Bake for 45 to 50 minutes. (40 for smaller ones)

When you take it out, let it cool off before trying to shred it.  I shred mine with a big fork.

I put the meat of it in Pyrex bowls to use for the next few days.

Making the patties-

Taking the strands and placing them into a paper towel or cheesecloth to squeeze out the water and form a patty.   I do this with several patties.  I did add chopped onions once, but most of the time I don’t have time in the morning to be fancy.

I season them with onion and garlic powder.  Also, I sprinkle a little sea salt and pepper on them while they are frying.

Then I fry them in coconut oil.  This doesn’t take long, because they are already baked.

The main goal is to make them look like hash browns.

I like to eat mine with a fried egg for breakfast or with air fried chicken for dinner!  I have found them to be KETO, low carb and vegetarian friendly.

Enjoy!  Please let me know how it works for you by commenting below.



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Lemon Oil Dressing

This is the dressing that keeps me from craving sweets.  I love salad, but picking a non-carb dressing can be tricky.  Store bought dressings tend to contain soybean oil as their first ingredient. Then usually most of them have too many carbs or too much sodium.  So now, I make my own.

My salad usually has baby romaine lettuce, 1/2 Roma tomato, 1/4 avocado, handful of sunflower seeds, and shredded carrots.  Occasionally, I add pepper jack cheese.

I like to make a dressing with 1/4 cup fresh squeezed lemon and 3/4 cup Extra Virgin Olive Oil.  I add 1/4 tsp basil, 1/4 tsp minced garlic,sprinkle of sea salt, sprinkle of onion powder and 1/2 packet of Splenda Naturals (stevia and erythritol)

Shake well.  I refrigerate this for later use.  It seems to be better when it is cold.



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The 1st Day of My Intermittent Fast

Woke up at 8:22 a.m. Sunday morning March 31

Plan to drink 2 liters of water and walk at least 6000 steps …aiming for 10,000

I was very mindful of my plan to do a 16 hour fast today.  Or as they say in the fasting world,  16/8 schedule.

Thomas DeLauer of 6 Pack Abs says that I should end my fast with a high glycemic meal.  I didn’t see that on YouTube until after my first meal today.

My first meal is at 12 pm (noon) today..  I stopped my meals yesterday at 8 pm.  I went to Mojitos with some friends.  Unfortunately, I ate quite a bit of food including guacamole, churros and veggie empanadas plus some vodka with cranberry juice.  Then at home I had some popcorn smothered with butter.

Yeah, I packed on 2.5 lbs instantly to see if I could lose the 2.5 lbs instantly with intermittent fasting.  This will be helpful for my Always Eating Out lifestyle!

At 12pm – Noon, at the end of my 16 hours from sleeping and waiting until noon to eat, my stomach was cramping a little. And I was ravenous.  But that is probably because I normally eat by 9 am.


DeLauer says we should have a high-glycemic meal after our fast.  No problem! Didn’t know, so I didn’t do it today

Today I broke my fast at 12: 26 pm with –

Salad (baby romaine, roma tomatoes, shredded carrots, and 1/4 avocado with sunflower seeds)  with this blog’s balsamic dressing.  Also a Sourdough/Pepperjack grilled sandwich with a cup of coffee.

While I was fasting I only had Aquafina water and black coffee.

at 2:45 pm  I don’t feel hungry!

1 bowl of broccoli soup… which the recipe is on this site as well.

For dinner I had BBQ ground chicken patty.  Salad with Honey Mustard dressing and 1 slice of Sourdough with butter on it.

I also had 2 ounces of dark chocolate bar.  Need my magnesium! lol

I don’t think it was that hard and actually I stopped eating around 6:15!

DeLauer says that you should only fast 3-5 times a week or you may lower your metabolic rate.  I’m ok with that.

But, I plan to do it again tomorrow!





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Low Carb English Muffin


Well, this is my take on the low carb English muffin.  I think it tastes alot like bread.  But because of the egg… sometimes people don’t get it right.  I would say…practice separating the egg with the shell… or just break it in a separate bowl and extract the yolk.  No worries!

You can use a small Pyrex storage container for this… or a large ramekin.  In any case this is what you will need.


1 TBSP  of real butter

3 TBSP of almond flour

1 egg white

1/4 tsp of baking powder

pinch of sea salt



Melt your butter in the pyrex container.   Coat the bottom of the container with the butter so your muffin won’t stick.

Next add the almond flour,  baking powder and pinch of salt.  Whip in the egg white.  Just take the spoon and fish that yolk out when you break it.  No worries, this is not a souffle!

Next we place this mixture in the microwave oven for 90 seconds or 1:30 as my microwave displays.  It should puff up and then fall.

It will be hot to handle, so let it cool a few seconds.  Then as soon as you can pick it up, fork that muffin out of there.

Let it cool before toasting…  🙂  And be careful how long you toast it… it will burn up faster than toast.  So use a low setting.

I always toast mine … butter it, cream cheese it and sometimes add natural peanut butter or almond butter.

I also use these to make a grilled cheese! Oh yeah! Enjoy!  Let me know how it works for you by commenting below.







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Low Carb Broccoli Soup


I love this soup.  It is so smooth and creamy if you run it through the processor.

The Ingredients:

1 16 ounce bag of frozen broccoli

1 TBSP  low sodium Siracha sauce (from the latin food section)

1 Cup of water

4 Cups of unsalted organic chicken broth

3 TBSPs of unsalted butter

1 onion

1/2 tsp of sea salt

1 tsp of Sage

1 avocado

1 can of coconut milk (full fat) or 1 cup of cream



Cook the chopped onions in the 3TBSPs of butter.  Add in the spices.  Cook the broccoli in the broth and water.   Add the onions when they are translucent.  Also add the coconut milk and the chopped avocado.

Cook until the broccoli and avocado disintegrate.

Then cool off so that it can be blended in the blender or food processor.





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