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The Red Tea Detox

Easy and Delicious: Lemon Garlic Chicken over Cauliflower Mash

Posted on March 22, 2018 By In Diet With disabled comments

David Perlmutter M.D. – Empowering Neurologist: The food, the facts, the science to control your genetic destiny.

This is a terrific recipe for a great lemon chicken dish sent to us by Al Klapperich. Use free range chicken if available, and if you choose to add the dairy products, make sure to choose organic, again, if available. I am a big fan of cauliflower, not only because it is a brassica vegetable and therefore quite helpful in terms of detoxification, but because it is also a good source of prebiotic fiber that helps nurture your gut bacteria!

The post Easy and Delicious: Lemon Garlic Chicken over Cauliflower Mash appeared first on David Perlmutter M.D..

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The Red Tea Detox

Refreshing Melon Gazpacho (Try This Magical Cold Soup)

Posted on March 21, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

If you have never tried a delicious bowl of gazpacho, you have definitely been missing out. Gazpacho is a type of soup that is traditionally prepared with raw blended vegetables and served cold. It originated in Andalusia and has a distinct Spanish flavoring to it. This recipe calls for a paleo style melon gazpacho. It’s incredibly easy to prepare and the only cooking required is to quickly fry some prosciutto for topping. If you’ve never had gazpacho before, you absolutely must try this recipe to see what you’ve been missing.

Melon gazpacho is a fantastic cold soup dish that is full of mouthwatering flavors. Including cantaloupe melon, cherry tomatoes, garlic, pepper flakes, and apple cider vinegar, this Spanish style soup is both satisfying and nutritious. And best of all it takes less than 15 minutes to make. It’s an incredibly quick and easy paleo-friendly lunch to whip up for those days you’re craving soup.

Flavorful Soup Ingredients

I’ve always been a big fan of eating melon. Watermelon, honeydew, muskmelons, cantaloupe — all juicy and delicious fruit that I can’t get enough of. The sweet component, combined with the tanginess of the apple cider vinegar, and the burst of saltiness from the prosciutto work well together even though the combination of ingredients may sound unusual at first. 


Cantaloupe is extremely high in vitamin C, along with potassium, fiber, and choline. The choline, in particular, is important to include in our diets, as it’s an essential nutrient that helps with falling asleep, improves cognitive function, assists fat absorption, and reduces chronic inflammation. (1) Cantaloupes also have a high water content, making them a great fruit to eat on those hot summer days to help you keep hydrated.

cutting up melon
prepping ingredients melon gazpacho

Savory Cold Soup

It wasn’t until this recipe that I ever thought to make a soup using cantaloupe. It works perfectly though, as the melon provides a deliciously sweet taste that combines with the tomatoes, red pepper flakes and apple cider vinegar perfectly. They all blend to make a savory cold soup that has an ever so mild kick to it. The addition of cucumber and spring onion as a topping help balance the spicy kick slightly by adding a nice cool touch as well.


By frying a few slices of delicious prosciutto as the final topping, you add a wonderful crispy element to the whole thing. Add it all together and you have a super simple cold soup to prepare that will satisfy all of your taste buds without a doubt.

paleo melon gazpacho recipe

To be perfectly honest with you guys, when I first heard about gazpacho, I wasn’t exactly sure what it was either. Needless to say, it’s now become one of my favorite lunchtime dishes thanks to the fact it’s so simple to prepare. That and it includes so many of my favorite foods, especially this melon gazpacho with cantaloupe. Another great way to make gazpacho includes tomato and red pepper as well. Try them both out for yourself and you’ll see just how good these cold soups really are.

Refreshing Melon Gazpacho
2017-09-24 12:56:47

Serves 4
Write a review
Prep Time
10 min
Cook Time
4 min
Total Time
14 min
Prep Time
10 min
Cook Time
4 min
Total Time
14 min
  1. 1 ½ pound cantaloupe melon, peeled, seeded and chopped
  2. 2 cups cherry tomatoes
  3. 3 garlic cloves, minced
  4. 3 ½ tbsp apple cider vinegar
  5. 4 tbsp olive oil plus extra for drizzling
  6. ¼ tsp red pepper flakes or to taste
  7. 4 slices prosciutto
  8. 1 small cucumber, finely diced
  9. 3 spring onion, thinly sliced
  10. salt, black pepper to taste
  1. Place the melon, tomatoes and garlic in a blender or food processor and blend until really smooth.
  2. Add the apple cider vinegar, olive oil, red pepper flakes and season with salt and black pepper to taste.
  3. Blend until combine.
  4. Cover and refrigerate until ready to serve.
  5. Heat a non-stick frying pan over a medium heat.
Add the prosciutto and cook 1-2 minutes per side or until crisp.
  6. Spoon the gazpacho into bowls and top with the cucumber, spring onions and crumbled crispy prosciutto.
  7. Drizzle with extra olive oil and serve.
Paleo Grubs http://paleogrubs.com/

If you’re fond of having something light like soup and sandwiches for lunch, ne sure to check out these paleo-approved recipes. These are filling and nutritious without the bloat from artificial ingredients found in store-bought soups. My personal favorite is the roasted tomato soup (#4)!  

#1 – Slow Cooker Italian Sausage Soup

#2 – Hearty Paleo Vegetable Soup

#3 – Homemade Chicken No-Noodle Soup

#4 – Roasted Tomato Soup

Refreshing Melon Gazpacho (Try This Magical Cold Soup)
Jess (Paleo Grubs)

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Patience: Trusting The Weight Loss Process

Posted on March 21, 2018 By In Diet With disabled comments

It’s time to weigh-in for the week! ? Our current Low Carb Challenge is nearing the end, but we’re gearing up for a FUN spring challenge starting in mid April.

You’ll find the Week 11 Weigh In inside the Facebook Challenge Group, or you can comment here on this post if you’re not participating in our Facebook group.


Keto SnacksAt MY last weigh-in, I was 1.5 pounds UP at 141.1 pounds.

I shared the details of doing clean testing experiments in an effort to break a year long weight loss plateau, and testing my ketone levels regularly to identify food culprits that are making my weight fluctuate so much.

I am currently in optimal ketosis so it’s a great time to do my next food test ~ and I don’t want to. ?

Or I’m torn about it, I guess I should say…

Optimal Ketosis


My weight dropped half a pound the day after my last report, from 141.1 on Thursday to 140.6 pounds on Friday morning. On Saturday, I weighed in at 140.8 – and have stayed there, every morning: 140.8 Saturday, Sunday, Monday – on repeat, lol.

I know my own weight loss trends pretty well after doing this for so long, so I feel I’m on the cusp of a loss as I tend to lose / hold / hold / lose. And I lose small amounts and very slowly this close to goal weight (within 5’ish pounds, I’d guess).

Half a pound a week is GOOD weight loss for me.

On a good streak I might lose 1-2 pounds a month at the most. That’s because I’m so close to goal weight, like I said. But also because I eat low carb consistently – meaning: I’m not making any major lifestyle (or food) changes.

Something is going on with my hormone cycle right now too, but I’m not sure what it is since my uterus went missing a few years ago. ?

Another issue at play with me right now is stress. Sometimes that makes me NOT want to eat, and that’s something I have to be aware of and do something about – because it’s simply the opposite of my past binge eating problem.

It’s funny (not funny!) that NOT eating, or not eating enough, can also stall your weight loss – or slow it down. But I’ve definitely seen that play out with my own body as I worked through my weight loss journey.

Trust The Process – Patience Is Key! ?

My point with all that is to share that I’m taking this in stride and not expecting miracles or anything. I’m testing, tracking, listening to my body, and just trusting the process – and tweaking as I go.

I’m also going easy on myself, and just letting things play out as they will. The stress will lift, tough phases pass, and your body will do it’s own thing in it’s own time.

I’m planning to put my next low carb product to the “ketosis test” but I’m holding off for two reasons. First, because I want to see what happens with my weight this week, and if I see the drop I’m expecting. And second… because I’m going dancing on Thursday night, and I don’t want to go out bloated – or worse: with keto flu! ?

I do NOT like the feeling of being out of ketosis, so I’m kicking myself for committing to the food testing process lol. Ugh! But bear with me… I’ll probably resume the tests after my date Thursday night. ?

I also don’t want to screw up any “clean tests” by throwing alcohol into the mix, lol. I rarely drink, so I’m very much looking forward to a low carb beer, or rum & diet coke!

In the meantime, below is my food diary for yesterday.

Then in my next post I’ll show you my meals and macros going back over the last week, so you can see what I ate to get (and stay!) at optimal ketosis levels.

I should start by saying that my Monday’s are FULL and hectic, and also a very LONG work day for me – so it was definitely a day of “convenience eating” with very little time for cooking ‘n such…

My Low Carb Meals on Monday

It was late in the morning before I finally sat down to eat (maybe 10am?), and honestly I had to eat at my desk and keep on rolling. I finished what was left of my parmesan chicken. I just diced it up, added cheddar, warmed it & called it breakfast.

Leftover Parmesan Chicken

That parmesan chicken was great, btw! You just coat chicken in mayo, then coat it in finely shredded parmesan, and bake it at 350 degrees for 45 minutes. Then I topped mine with organic salsa and provolone and stuck it under the broiler for a sec. Yum!


I had a big delicious buttery vanilla coffee keto shake for lunch, because I was consulting over lunch hour. I wasn’t sure how long I’d be tied up, and I would be drinking coffee anyway, so I just turned that into a meal. ?

I used the Ketologie keto shake mix, hot coffee and butter.

I had a LARGE 24 ounce mug (with 24 ounces of coffee) and used 2 scoops (one serving) of the shake mix and 2 TBSP of butter. I just hit it with the mixer for a sec so it was nice & frothy – and went back to work!

Buttery Vanilla BPC Keto Shake

You can learn more about Ketologie in my blog post here.

I have to work until at least 8pm on Monday’s, and had a healthy dinner planned, so I had some cream cheese & Peanut Butter Chocolate Chip Almond Butter together for a snack to hold me over…

Simple Fat Bomb Ideas ~ Cream Cheese and Flavored Nut Butters

This is the Legendary Foods Nut Butters I was telling you about in my last post – that I made all that beautiful keto candy with!

I finally got to wind down and get ready to eat my dinner…

I had leftover grilled chicken & broccoli that I got from Applebee’s the night before. It’s Fiesta Lime Chicken (minus the rice & tortilla strips) with steamed broccoli as the side.

It’s on the 2-for-$20 menu which includes an appetizer, and two side salads is one of those options.

I had eaten the salad the night before, and just put the meal away because I was 1) too tired, and 2) satisfied enough with the salad – mostly just too tired. ?

Keto Take-Out from Applebee's - Easy Low Carb Dinner

That would have put me at 18 net carbs and 75% fat for the day. But I changed my mind and put the food back up – and just went to bed without eating dinner. I was exhausted. ?


MyFitnessPal Diary for Monday

I probably didn’t give my “chicken breakfast” enough credit in it’s entry, because it was A LOT of chicken. Probably at least 8 ounces if I were guessing.

MyFitnessPal Low Carb Food Diary with Net Carbs Column

Calories: 1315
Net Carbs: 13
78% Fat, 18% Protein
Protein: 56 grams
Water: 48 ounces

How To Get Net Carbs in MyFitnessPal (Free)

Ideal LCHF / Keto Macro Tracking Explained


I got up this morning and made Low Carb Blueberry Cinnamon Bun Muffins using the Nut Butter Recipe I shared with you last week.

Low Carb Blueberry Muffins


The muffins were beautiful, and my friend Kelly tried one and really enjoyed them. It’s a great recipe. But I didn’t feel like eating any. I put them away for when I’m in the mood for them. ?

I’m not sure what’s going on with my lack of appetite, or lack of interest in food, but I would guess it’s ketosis at work: given it’s a natural appetite suppressant.

That and stress, just normal life stuff, which will pass soon enough. Along with the extra pounds I’m wearing at the moment. ?

I’ll be interested to test with my keto strips after having a few drinks Thursday night, and seeing how THAT affects my ketone levels. Alcohol is something I haven’t tested yet – so I suppose we can call that my “clean test” for the week. ?


This testing requires A LOT of patience, with a dash of discipline.

I’m being VERY strategic about it so I can be absolutely sure of the results, and give you accurate reports of what I discover in the process.

I’m finding it much easier to “eat clean” and stick to foods I already know do not stall my weight loss or affect my ketone levels. I’m good with simple.

But convenience is nice too, and I miss having the freedom to just grab something in a rush – like that Cinnamon Know Cookie that was taunting me yesterday, lol.

I’m committed to seeing this through, as much work as it is, and as much as I dislike the thought of potentially throwing myself out of ketosis again.

And I’m committed to patience, and just trusting the process and allowing my body to release weight in it’s own time.

That doesn’t mean I’m going to be lazy or complacent about it. I know that stress and sleep quality play a part in ME holding on to weight, so I’m taking measures to relieve stress and get better rest — and to stop skipping meals, because that just freaks my body out. ?

How are things going with you this week?

Don’t forget to weigh-in here, or in your comment below…

Leave a comment and let’s chat!:)

Lynn Terry,
aka @LowCarbTraveler

p.s. The Low Carb Waffle Recipe I shared a few days ago also makes DELICIOUS low carb muffins & pancakes. This is the recipe I used to make the Blueberry Cinnamon Bun Muffins this morning. ?

Nut Butter Recipes

You can use ANY nut butter in this recipe, but the best I’ve tried so far are the delicious flavored nut butters from Legendary Foods. Specifically: Apple Pie, Blueberry Cinnamon Bun and Pecan Pie Almond Butter. See Legendary Foods and use code LOWCARBTRAVELER for our special discount. ENJOY!

p.p.s. It also makes AMAZING Keto Candy!


instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb

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Low Carb Snack Box


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Slow Cooked Pork Burrito Bowls with Homemade Coleslaw

Posted on March 20, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

I’ve always had a soft spot for Mexican food and burrito bowls in particular. Believe it or not, right after switching over to a paleo diet, a Chipotle actually opened nearby and it definitely tested my resolve on a near-daily basis. However, shortly after that, I stumbled upon this recipe that makes 100 percent paleo-approved shredded pork burrito bowls and now thoughts of stopping by Chipotle are a thing of the past. This recipe uses slow cooked pork coated with a delicious tangy sauce, a yummy homemade coleslaw with plenty of fresh veggies and flavoring, and it even replaces the rice with processed cauliflower florets. It’s an amazing alternative for regular burrito bowls that’s full of flavor without sacrificing nutritional value.

You can safely enjoy Mexican style meals like burrito bowls while following a paleo diet thanks to recipes like this one that makes shredded pork burrito bowls. Featuring slow cooked pork, homemade coleslaw and sauce, and a perfect rice replacement in the form of processed cauliflower florets, it’s the perfect mixture of spicy and healthy Mexican style food that’s totally compatible with paleo diets.

Deconstructing Your Typical Burrito Bowl

In order to enjoy a paleo-friendly burrito bowl, the first ingredient that needs to be replaced is obviously the rice. Thankfully, it’s possible to easily use cauliflower florets as a rice alternative. Simply place the florets in a food processor and pulse them a few times until they have the same consistency as rice. And unlike rice which is high in carbs and off-limits due to being a grain, cauliflower is a tasty low carb vegetable that’s full of healthy phytochemicals and antioxidants. (1) It makes the perfect ‘rice’ base for your burrito bowls.

The next step is adding in your shredded pork. The pork in this recipe is so tender that it’s falling apart after being slow cooked for eight hours. It’s bursting with taste as well thanks to being rubbed in paprika and coated in a tomato sauce including honey and apple cider vinegar. Chili flakes are also added to give it a bit of extra kick. It’s amazing how well this homemade sauce blend fits in with the burrito bowl to give it that authentic hot flavor.

raw pork prep
blending cauliflower

All that’s left is then to add in your homemade coleslaw. It’s easy to make and features all the tasty veggies that you would expect to find in a slaw. It also includes a moderate amount of apple cider vinegar and olive oil to add some great flavor along with the right type of fats that protect your heart. (2) Once you’ve added in your coleslaw and shredded pork with your cauliflower rice, the final step is adding some freshly chopped pineapple to add a nice citrus flavor to offset the spiciness of the burrito bowl.

slow cooked pork

Once you try out this burrito bowl recipe, you’ll never feel the need to head out for Mexican takeout again. It’s about as authentic as you can get while still remaining healthy and paleo-friendly. It’s amazing how well cauliflower florets work as a rice replacement and the homemade sauce adds just the right amount of heat to this recipe. It’s also a good excuse to use a slow cooker which always makes great meals featuring perfectly tender meat. All of these factors combine to make an incredibly delicious dinner offering all of the great flavors that Mexico is famous for.

paleo shredded pork burrito bowls

Slow Cooked Pork Burrito Bowls
2017-09-19 09:03:36

Serves 4
Write a review
Prep Time
20 min
Cook Time
8 hr
Total Time
8 hr 20 min
Prep Time
20 min
Cook Time
8 hr
Total Time
8 hr 20 min
For the shredded pork
  1. 2 pounds boneless pork shoulder
  2. 2 tsp smoked paprika
  3. ½ red onion , chopped
  4. ½ cup paleo approved tomato sauce
  5. 1 tbsp honey
  6. ½ tbsp apple cider vinegar
  7. 1 tsp chili flakes
  8. salt, black pepper to taste
For the slaw
  1. 2 cups finely shredded cabbage
  2. 1 red bell peppers, cut into thin strips
  3. 2 tbsp chopped fresh parsley
  4. 2 garlic cloves,
  5. 2 tbsp apple cider vinegar
  6. 2 tbsp olive oil
  7. salt, black pepper to taste
The rest of ingredients
  1. 4 cups cauliflower florets
  2. 1 tbsp olive oil
  3. 1 cup chopped fresh pineapple
  1. Rinse and dry the pork shoulder.
  2. Rub with the smoked paprika.
  3. Salt and pepper liberally.
  4. Place the pork in the base of a slow cooker.
  5. Combine the tomato sauce, honey, vinegar and chili flakes in a bowl.
  6. Pour over the pork.
  7. Sprinkle the onion.
  8. Cover and cook on low for 8 hours.
  9. Transfer the pork to a large bowl.
  10. Use 2 forks to coarsely shred the meat.
  11. Add enough of the cooking sauce to coat the pork. Set aside.
  12. Place the cauliflower florets in a food processor and pulse a few times until it is rice-like consistency.
  13. Preheat oven to 400 F.
  14. Line a baking tray with parchment paper.
  15. Spread the cauliflower rice in an even layer on the prepared baking tray.
  16. Drizzle with 1 tbsp olive oil and season with salt to taste.
  17. Bake for 12 minutes, mixing it in the tray halfway through cooking.
  18. To make the slaw, place all the ingredient in a bowl and toss to combine. Season to taste.
  19. Divide the cauliflower rice among bowls.
  20. Top with shredded meat, cabbage slaw and pineapple.
Paleo Grubs http://paleogrubs.com/

P.S. – If you’re like me and can’t get enough awesome Mexican food, here’s a few of my other favorite paleo-friendly Mexican dishes:

#1 – Spicy Mexican Cauliflower Rice

#2 – Slower Cooker Taco Soup

#3 – Paleo Breakfast Burritos

Slow Cooked Pork Burrito Bowls with Homemade Coleslaw
Jess (Paleo Grubs)

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Easy Baked Broccoli Casserole (Cozy, Down-Home Comfort Food)

Posted on March 19, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

I get it — it can be challenging at best, and near impossible at the worst of times to get kids to eat enough green vegetables, especially broccoli. However, that could all be about to change with this fantastic paleo broccoli casserole recipe. It’s got plenty of healthy green broccoli florets stashed away underneath a thick and creamy casserole topping of mushrooms, garlic, egg, mayonnaise, mustard, and arrowroot flour. Enjoy a tasty paleo-friendly casserole while making sure your kids eat their veggies too. As an added bonus, it’s great for preparing in advance and serving to dinner guests.

Can’t get your kids to eat all of their veggies? Give this fantastic paleo-friendly broccoli casserole recipe a try then. It’s got a delicious combination of ingredients that’s been melted together over top a healthy serving of broccoli. It’s full of flavor and it’s incredibly healthy for you as well!

The Importance of Eating Green Vegetables

It’s vital to get kids to eat enough fruits and vegetables as they grow up to keep them strong and healthy. Unfortunately, in the modern world of convenience, a lot of children these days fill up on processed junk food instead. Home cooked healthy meals have been replaced by microwavable TV dinners in far too many households. Worst of all, these bad eating habits can accompany children into their adult lives as well. Studies have shown that the earlier that you start kids with healthy eating habits, the more likely they will retain those habits throughout their lives. (1)

Part of healthy eating involves eating nutrient-dense fruits and vegetables. Of particular importance are green vegetables. They are incredibly nutritious, being packed full of vitamins, minerals, phytonutrients, and antioxidants that help to prevent serious conditions such as cancer, cardiovascular disease, and diabetes. (2) Cruciferous vegetables like broccoli, cauliflower, and cabbage, in particular, are excellent sources of these nutrients, especially when it comes to having cancer-fighting properties. (3)

chopping raw broccoli
preparing raw mushrooms and onions
making sauce for casserole

This broccoli recipe has got plenty of flavor from the mushrooms and onion baked in with chicken stock and arrowroot flour. It even includes Dijon mustard and paleo approved mayonnaise to make this casserole extra creamy and delicious, so you won’t miss the cheese and cream.

baked broccoli casserole

Mixing and matching different food types in paleo recipes is a fantastic way to get your taste buds accustomed to foods that you may not initially enjoy. Much like roasting brussels sprouts can give some people a whole new outlook on them, so too can cooking broccoli in a casserole dish like this do the same. Give it a try — it could just be the first step to turning your family into lifelong broccoli fans.

paleo broccoli casserole

Easy Baked Broccoli Casserole
2017-10-02 00:50:44

Serves 4
Write a review
Prep Time
10 min
Cook Time
50 min
Total Time
1 hr
Prep Time
10 min
Cook Time
50 min
Total Time
1 hr
  1. 1 tbsp olive oil
  2. 1 cup mushrooms, sliced
  3. ½ red onion, chopped
  4. 1 cup homemade or paleo approved store-bought chicken stock
  5. 1 tbsp arrowroot flour
  6. 1 egg, beaten
  7. 1/3 cup homemade or paleo approved store-bought mayonnaise
  8. 1 tsp Dijon mustard
  9. ¾ pound broccoli florets
  10. salt, black pepper to taste
  1. Preheat oven to 350ºF.
  2. In a saucepan heat the olive oil over medium heat.
  3. Add the onion and cook 5 minutes.
  4. Add the garlic and cook for 30 seconds.
  5. Add the mushrooms and cook until tender, about 10 minutes, stirring frequently.
  6. Add the arrowroot flour and stir until golden.
  7. Add the stock and bring to a low simmer, stirring until combined.
  8. Stir in the mayonnaise and egg and season with salt and pepper.
  9. Layer the broccoli on bottom of baking dish.
  10. Pour the saucepan mixture all over and toss to combine.
  11. Bake until golden, 30 minutes.
  12. Serve warm.
Paleo Grubs http://paleogrubs.com/

PS. After you give this casserole a try, why not check out a few of the other awesome paleo-friendly casserole recipes that we have on the site? This amazing buffalo chicken casserole is high in protein and bursting with flavor. There’s also this great eggplant beef casserole that’s incredibly easy to make and perfect for anyone on a budget. Finally, check out this sweet potato paleo casserole. Just like the title says, it’s even better than Grandma’s.

Easy Baked Broccoli Casserole (Cozy, Down-Home Comfort Food)
Jess (Paleo Grubs)

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Fun, Easy Low Carb Nut Butter Recipes You’ll Love!

Posted on March 19, 2018 By In Diet With disabled comments

I made VERY low carb candy this weekend that’s melt-in-your-mouth delicious and only takes minutes to whip up.

“Blueberry Cinnamon Bun Bites” and Pecan Pie Candy are my latest creations with flavored nut butters – following low carb muffins, pancakes & waffles.

So get ready for some FUN keto-friendly recipes you’ll really enjoy! ?

New Nut Butter Recipes

I’ve never had SO much fun with nut butters until I discovered Legendary Foods flavored nut butters, and started experimenting with one of their recipes.

I started working with them shortly after that, so I scored you a discount on their entire line with our exclusive coupon code!

These delicious low carb nut butter recipes will work with ANY nut butter you want to use, but I’ll show you WHY the Legendary Foods nut butters are so much fun to use in your creations. ?

Legendary Foods Nut Butter Recipes

Here are a few more delicious nut butter creations I’ve enjoyed lately…

I’ll give you the recipes for these low carb waffles, pancakes & muffins (again, if you missed those) plus my fun EASY nut butter candy recipes too.

Nut Butter Recipes

YES, this was all made with nut butter! ?

Legendary Foods Flavored Nut Butters
(our discount code is: LOWCARBTRAVELER)

You can use ANY nut butter you prefer, BUT…

I don’t personally know any other nut butter that has the flavor and texture of Legendary Foods, and tastes THIS amazing straight out of the jar off a spoon!

Meaning: if you use plain almond butter or peanut butter you’ll want to add additional ingredients or something to flavor and/or sweeten your nut butter recipes, which will of course increase the carb count.

Not only are Legendary Foods nut butters SUPER RICH, they are VERY low carb.;)

Their nut butters are made with real ingredients too, such as real apple bits in the Apple Pie Almond Butter and real blueberries in the Blueberry Cinnamon Bun nut butter.

Yes, they got me hooked ? lol.

But you can SEE why:

Nut Butter Recipes

In addition to being delicious and FULL of flavor, they’re keto-friendly (and don’t affect my ketone levels at all, based on my clean testing) plus they are VERY low carb.

Some of their flavors are even lower in carbs than regular plain peanut butter or almond butter too, and PACKED with flavor.

The Pecan Pie Almond Butter for example, is only ONE net carb per tablespooon (or 2 net carbs per serving of 2 TBSP) and extremely RICH.

In addition to my finger, or a spoon when I’m being civilized (lol) I’ve discovered that the Apple Pie Almond Butter is GREAT on cold crisp cucumber slices or on celery, for a quick healthy & delicious snack!

Plus the flavored nut butters make delicious muffins, that are even better topped with a tabespoon of the nut butter they’re made with. ?

Flavored Nut Butters - Recipes - Low Carb, Gluten Free & Keto Friendly

Let’s dig in to the recipes, because you could’ve had these made already!;)


Low Carb Nut Butter Recipes:

Keto Candy aka LCHF Fat Bombs

You can basically take any nut butter and mix it with coconut oil so it will set up in candy molds, or even as “bark” or in any shape & size you prefer.

I use Viva Naturals Organic Extra Virgin Coconut Oil (you just want to make sure it’s unrefined coconut oil).

If you’re using plain almond butter or peanut butter, you may want to mix it 2:1 or even 3:1 (2 or 3 parts nut butter to 1 part coconut oil) since plain nut butters don’t have a lot of flavor, or aren’t very rich.

You can also add things to jazz up the texture & flavor, such as: vanilla extract, sugar free chocolate chips, chopped nuts, unsweetened coconut, or whatever suits your fancy! ?

All you have to do is melt the nut butter & coconut oil together, which I do in a large glass measuring cup, blend it all well – adding any extra ingredients you chose.

Then pour the liquid mixture into a mold (or even paper muffin cups). Pop them in the freezer to set up, then take them out and enjoy them straight out of the freezer…

They’ll be cold but soft and melt-in-your-mouth delicious. ?

Low Carb Valentine's Day

Small or large paper muffin cups work great, or you can pour your mixture into a larger dish and slice it into squares later. But I really love silicone baking molds.

I use those to make my small squares (you’ll see those in a minute) and they come in all shapes and sizes – which is how I made the heart-shaped candy above.

Your candy pops out in perfectly portioned shapes with these!

For my “Blueberry Cinnamon Bun Bites” nut butter candy, I used the Legendary Foods Blueberry Cinnamon Bun Almond Butter, which is already chock full of real blueberries.

Blueberry Almond Butter - Low Carb and Keto Friendly

Since it’s already incredibly RICH I mixed it 1:1 with coconut oil, and since it’s already very low carb – mixing it 50/50 with coconut oil lowered the carb count even more, to just ONE net carb per piece! ♥

I made several different sizes, some with 1 TBSP of mixture (one net carb each) and a larger one in a muffin paper cup with 2 TBSP of mixture (2 net carbs for that one).

It came out BEAUTIFUL, so rich and sinfully delicious!

Blueberry Keto Fat Bombs

From the bottom you can see they really don’t skimp on the blueberries (or the flavor!) in these specialty nut butters. ?

Blueberry Low Carb Candy

Here’s the label for the Blueberry Cinnamon Bun Almond Butter. It’s 2 net carbs per TBSP (or 4 net carbs per serving) if you eat it straight up.

Total Carbs minus Fiber & Erythritol = 4 net carbs per two tablespoon serving, or 2 net carbs per tablespoon.

Blueberry Nut Butter Nutrition Facts

You can get fancy with different flavored nut butters like these, or even plain almond butter – and add in your own sugar free chocolate or other ingredients.

In this version, the heart shaped candy on the left is the blueberry nut butter above mixed 1:1 with coconut oil, with a thin layer of sugar free white chocolate on the bottom.

Valentine's Day Fat Bombs

Get creative with fun variations!

Or just get Legendary Foods specialty nut butters that are already creatively fancy, and your nut butter recipes are even easier. ?

This “Blueberry Cinnamon Bun Candy” was as quick as melting it 1:1 with coconut oil and letting it set up in the freezer.:)

Homemade Low Carb Candy - Keto LCHF Fat Bombs

For my Pecan Pie Nut Butter Candy I did the same thing, except I created a small chocolate layer for the bottom – which was a really nice flavor combo!

Keto Nut Butter Recipes

Using the extremely rich Pecan Pie Almond Butter, I mixed it 1:1 with coconut oil. This is probably the richest of all their nut butter flavors, and one of their most popular.

It’s also their lowest carb nut butter, at just 1 net carb per TBSP.

Legendary Foods Nut Butter Recipes

For chocolate layers you can melt down sugar free chocolate chips or make your own with cocoa & sweetener mixed with coconut oil so it will set up. There are also products like ChocZero Dipping Cups you can use to create chocolate layers.

For my chocolate layer I had to get a bit creative this time because I’m currently in a clean testing phase and am only using products I know don’t affect my ketone levels or knock me out of ketosis.

I still wanted chocolate though (!) so I tried mixing Ketologie Chocolate Shake Mix with coconut oil to create a chocolate layer…

Making Keto Chocolate Candy

It took a bit of testing to get the ratio right, melting & mixing & adding more coconut oil until it tasted like I wanted it to. I ended up with 1 scoop of the shake mix (half a serving) and 4 TBSP of coconut oil – but mine did come out a little strong and you could definitely add more coconut oil to make it go farther.

Ketologie Recipe Ideas

The Ketologie Chocolate Shake Mix is zero net carbs, as is coconut oil, so this chocolate layer was zero net carbs. ?

Using 1 scoop of the shake mix and 4 tablespoons of coconut oil, I got 20 teaspoons of chocolate mixture (or almost 7 TBSP).

It worked out well and turned out beautiful…

… and tasted delicious! Although it could be toned down a little with more coconut oil like I mentioned. ?

Keto Nut Butter Candy

If you’re working with layers in your nut butter recipes you want to freeze (or “set”) each layer individually so they don’t mix together.

Using my “small squares” candy mold, I added one teaspoon (1 tsp) of the chocolate mixture to each square and put those in the freezer to set up that bottom layer.

Making Fat Bomb Layers - Nut Butter Recipes

They don’t take long to freeze, especially in small portions like that.

Then you simply pour the next layer over the top of your “chocolate bottoms” – in this case my Pecan Pie Almond Butter mixed 1:1 with coconut oil.

I used 1 tsp of chocolate for the bottom layer, and 1 TBSP of the nut butter mixture for the main layer, then put it back in the freezer to set up.

Nut Butter Candy Recipes

The Pecan Pie Almond Butter is less thick than the Blueberry Cinnamon Bun Almond Butter so the same amount of both (3 TBSP of each, mixed 1:1 with coconut oil) came out different. I got exactly 6 TBSP of the Blueberry mixture, and 8 full TBSP of the Pecan Pie mixture.

That means that the “Blueberry Bombs” came out to 1 net carb each, and the “Pecan Bombs” came out to 1 net carb for THREE pieces (because the Pecan Pie Nut Butter is half the net carb count – too).

I also did a few of each (just chocolate + just pecan pie nut butter) in miniature paper baking cups – for a variety of fun candies in different shapes & sizes. ?

Keto Fat Bombs - Fun Nut Butter Recipes!

That’s easy enough, right? ?

Just like the Blueberry Nut Butter Candy, the Pecan Pie was just as rich – even richer actually! And full of “pecan pie” pieces:

Legendary Foods Nut Butter Recipes

This is so simple, plus very quick & easy, and it makes the most beautiful candies! And of course they’re super low carb and melt in your mouth.

You can get creative with nut butters and coconut oil, and of course any other ingredients you want to add, and come up with all kinds of ideas!

Legendary Foods Review and Recipe Ideas

Keto Nut Butter Candy Recipes

The best part is that it halves the carb count of your nut butter when you mix it 1:1 with coconut oil and set it up into portioned out pieces like this. ?

Because I could eat nut butters straight out of the jar!

Especially the delicious Legendary Foods flavored nut butters. Or pair them with cream cheese for a quick treat, like this Peanut Butter Chocolate Chip Almond Butter – also from Legendary Foods, and also totally decadent. ♥

Low Carb Flavored Nut Butters

After I made these low carb nut butter candies, I did a Live Video and shared a lot more details about the Legendary Foods product line and of course my FUN candy creations. ?

You can watch it here:

Legendary Foods Coupon Code

Browse Legendary Foods Product Line
Our Discount Code is: LOWCARBTRAVELER


More Fun, Easy Nut Butter Recipes:

Pancakes, Muffins & Waffles!

My fun with Legendary Foods flavored nut butters actually started with a sample jar, and this Low Carb Waffle Recipe.

Just like the candy, you can use ANY nut butter (almond butter, peanut butter, etc) with this recipe – but the Legendary Foods flavored nut butters are what add ALL the flavor.

So if you use a plain nut butter, be sure to toss in some diced blueberries, sugar free chocolate chips, chopped nuts, or whatever you think sounds fun. ?

Low Carb Waffles - Recipe for Gluten Free, Keto Waffles

Pictured above are Pecan Pie Waffles – which were amazingly delicious, and by far my FAVORITE flavor of nut butter for the waffle recipe.

The same batter makes PERFECT pancakes…

(low carb AND gluten free!)

My favorite nut butter flavor for those is Blueberry Cinnamon Bun and Apple Pie.

These pancakes were made with the Apple Pie Almond Butter – and fluffy soft!

Low Carb Apple Pie Pancakes - Recipe

But check out these GOLDEN low carb muffins…

… made with the same nut butter recipe! ?

Low Carb Apple Pie Muffins - Recipe

I used the Apple Pie Almond Butter for these, and made the same batter I did for the pancakes and waffles above, then added LOTS of crunchy walnuts and baked them as muffins. YUM ♥

Perfect Low Carb Muffins Recipe

They’re not grainy or “weird” like most low carb bread recipes, but fluffy with the perfect muffin texture.

Even better topped with the nut butter they’re made with. ?

Flavored Nut Butters - Recipes - Low Carb, Gluten Free & Keto Friendly

You can add sugar free chocolate chips, diced blueberries, cinnamon, vanilla extract, sugar free coconut, or any combination of fun low carb additions to this batter!

Low Carb “Nut Butter Batter” Recipe
(For Waffles, Pancakes & Muffins)

Note: you’ll find this recipe online here with a lot more detail and tons of photos.;)


  • 1/2 cup Pecan Pie Almond Butter, room temperature
  • 4 Large Eggs
  • 2 TBSP Melted Butter or Coconut Oil
  • 1/4 Cup Almond Flour
  • 1 TBSP Sweetener
  • 1 tsp Baking Powder
  • 1 tsp Cinnamon
  • 1 tsp Vanilla
  • 1/4 tsp Salt

The cinnamon and vanilla are optional, and I used half the sweetener it called for, but feel free to experiment to suit your taste preference.

I use and prefer Sweet Like Sugar as the sweetener, but also tried Swerve and the recipe came out the same with both.

You can use ANY kind of nut butter in this recipe. I’ve experimented with several myself. But the Legendary Foods flavored nut butters were definitely the best!

Especially Apple Pie, Blueberry Cinnamon Bun and Pecan Pie almond butters.

If you use a plain nut butter, you might want to add blueberries and/or chopped nuts to give them more flavor.


Stir together the first three ingredients until smooth. Add the other ingredients. Mix well. Grease your waffle iron and add about 1/3 – 1/2 cup of batter. Cook until deep golden brown. Repeat. Serve with additional Pecan Pie Almond Butter, toasted pecans, butter, and/or sugar free syrup. (Makes 3-4 waffles depending on the size of your waffle iron.)

^ Those were the original directions on the recipe card.

I have a small 2-plate waffle maker, and I used less batter per waffle (1/4 – 1/3). Doubling this recipe, I got TEN full waffles and they came to only 2.5 net carbs each.

If you don’t have a waffle maker, or you just want pancakes instead, you can use this recipe to make pancakes too. I’ve tried it, and they turn out just as fluffy & delicious as the waffles. ?

You’ll just want to use the MyFitnessPal Recipe Calculator and put in all of the ingredients you use, based on your own labels, and put in the number of servings (number of waffles or pancakes you make) so you can log them accurately.

For the Nut Butter Muffins Recipe you use the exact same ingredients and directions, adding in whatever you please, then pour the batter into a paper lined or well greased muffin pan – filling only 2/3 or 3/4 of the way.

Bake the muffins at 350 degrees for 15-25 minutes, depending on the size of your muffins. My advice: check them after 10 or 15 minutes, bake until golden brown and a toothpick comes out clean.

… then ENJOY! ?


The Blueberry Cinnamon Bun Nut Butter is a personal favorite of mine, especially since they recently changed it from Cashew Butter to Almond Butter which drastically lowered the carb count (now just 2 net carbs per TBSP).

Keto Waffles Recipe - Gluten Free and Low Carb

There are so many other ways to use these FUN flavored nut butters, so if you have some (or you’re ordering some today) I would love to hear YOUR favorite nut butter recipes or creative ways to use them!

I’m having SO much fun with these nut butters.

Can you tell?? ?

And I don’t even LIKE to cook! lol…

This is my original low carb peanut butter fudge recipe made with just regular peanut butter. It’s good, and the recipe has been wildly popular, but I’m totally spoiled now on the flavored nut butters. ?

And I really LOVE how simple their ingredients are.

This is the Pecan Pie Almond Butter for example, at only ONE net carb per TBSP with very simple ingredients:

Pecan Pie Almond Butter Ingredients

Browse Legendary Foods Flavored Nut Butters


No matter which nut butters you use, or what additions & modifications you make to these recipes & ideas, I hope you ENJOY them as the delicious guilt-free treats they are. ?

I would love to hear your versions, modifications & ideas – because the more ideas the better!

Since I’ve ruled out the Legendary Foods specialty nut butters in my clean testing and discovered they do NOT affect my weight loss or ketone levels, I’m definitely keeping them as a staple in MY low carb kitchen. ?

Lynn Terry,
aka @LowCarbTraveler

p.s. In addition to the fabulous flavored nut butters, Legendary Foods has AMAZING seasoned almonds and Wasabi Macadamia Nuts too. ?

Legendary Foods Coupon Code - Exclusive Discount on Flavored Nut Butters


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Low Carb Snack Box


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The Empowering Neurologist – David Perlmutter, MD, and Max Lugavere

Posted on March 18, 2018 By In Diet With disabled comments

David Perlmutter M.D. – Empowering Neurologist: The food, the facts, the science to control your genetic destiny.

As we have talked about so many times in these pages, our lifestyle choices play a fundamental role in determining not just how our brain functions today, but its long-term destiny as well.

My good friend Max Lugavere became a globally-recognized citizen scientist, as it relates to brain degeneration, as a consequence of his mother’s battle with a neurodegenerative condition. In his new book, Genius Foods, Max details how he was basically left empty-handed at being able to do anything meaningful to help his mother in her battle. He visited many of our country’s most well-respected academic institutions and hospitals, and ultimately received nothing more then a list of meaningless medications.

Thus began his journey to understand the fundamentals of what causes a good brain to go bad. The information in his new book is incredibly well-researched and represents rock solid science.

Let me tell you a little bit more about Max. He is a filmmaker, TV personality, and health and science journalist. He is the director of the upcoming film Bread Head, a powerful documentary about dementia prevention through diet and lifestyle.

He has contributed to Medscape, Vice, Fast Company, and The Daily Beast and has been featured on NBC Nightly News, the Dr. Oz Show, The Doctors, and in The Wall Street Journal.

He is a sought-after speaker, having been  invited to lecture at esteemed academic institutions such as the New York Academy of Sciences and Weill Cornell Medicine, and has created materials being used around the world to teach physicians and other healthcare providers about the clinical practice of dementia prevention. 

If you want to follow Max’s journey, visit his website, or follow him on Facebook or Instagram.

The post The Empowering Neurologist – David Perlmutter, MD, and Max Lugavere appeared first on David Perlmutter M.D..

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Sesame Grissini Breadsticks (Crispy Gluten Free Snack)

Posted on March 18, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

If you’ve been searching for the perfect paleo style appetizer to serve with dinner, then look no further. This sesame grissini recipe is a gluten-free alternative to regular grissini made entirely from scratch using all natural ingredients. It’s super quick to prepare and cook, and thanks to some carefully selected seasonings, incredibly tasty as well.

Coming up with delicious dinner appetizers that everybody can enjoy no matter what type of diet they are following doesn’t have to be hard. This paleo style sesame grissini recipe is easy to make and makes for the perfect appetizer to include with your meals.

Grissinis, also known as breadsticks, originated from Turin, Italy, but are now served in many restaurants in North America. You can now also find these in supermarkets either pre-made or frozen, however they’re not nearly as good as fresh grissinis.

Homemade Dough That’s Totally Gluten-Free

It’s not just individuals with Celiac disease who can’t tolerate gluten; there are many, many people out there who have non-Celiac gluten sensitivity. (1) In fact, as we learn more about the gluten protein, it’s becoming apparent that in spite of the benefits grains had during the agricultural era, most of us are probably better off not including it in our diet. This is unfortunate because fresh-baked bread, breadsticks, and pretzels are some of my favorite things to eat. Especially sesame grissini!

sesame grissini dough

Thankfully, I can still enjoy paleo-approved sesame grissini that’s also gluten-free thanks to this great recipe. The sticks are made out of homemade dough using almond meal, arrowroot flour, baking soda, salt, sesame seeds, dried thyme, and almond milk. You also have the option of adding granulated garlic for added flavor if you’d like. These ingredients make a perfect replacement for bread dough and grissini. Serve them with your favorite paleo-approved dipping sauce for an out of this world appetizer before dinner.

prepping grissini breadsticks
baked sesame grissini breadsticks

Paleo Grassini Flavor Ideas

This recipe will teach you how to make sesame grissini, however, there are many other variations that you could try. Garlic and chives, balsamic vinegar and olive oil, and tomato and basil would make great bases for these paleo dips:

1. Fresh and Easy Arugula Pesto

2. Honey Mustard from Scratch

3. Spicy Avocado Dill Dressing

4. Easy Homemade Paleo Tomato Sauce

Even if you aren’t sensitive to gluten, you might end up feeling better by avoiding it altogether. That doesn’t mean that you have to give up delicious foods like bread or grissini though. Thanks to using all natural ingredients, you can make paleo-approved ingredient substitutions for just about anything you can think of. And despite what many people think, these “health foods” can actually be just as tasty as the original versions.

paleo sesame grissini breadstick recipe

Sesame Grissini Breadsticks
2017-09-11 22:19:38

Yields 4
Write a review
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
  1. ½ cup almond meal
  2. ½ cup arrowroot (tapioca) flour
  3. ¼ tsp baking soda
  4. ¼ tsp salt
  5. 2 tsp sesame seeds plus extra for decoration
  6. 1 tsp dried thyme
  7. ½ tsp granulated garlic ( optional)
  8. 1 tbsp olive oil plus extra for brushing
  9. 1⁄4 cup almond milk
  1. Preheat the oven to 350°F. Line a baking sheet with baking paper.
  2. In a large bowl, mix together all the ingredients to make a smooth dough.
  3. Divide the dough into 10 balls and roll each ball into 4 inch long stick. Place them on the prepared baking sheet.
  4. Brush the grissini with extra olive oil and sprinkle with extra sesame seeds.
  5. Bake for 12- 15 minutes or until they are just starting to turn golden.
  6. Remove from the oven and allow to cool completely before serving.
Paleo Grubs http://paleogrubs.com/

PS. – If you’re looking for other paleo appetizers to mix things up a little bit, check out some of these great recipes featured on this list. It features everything from bacon wrapped olives to pumpkin nachos. You’ll end up with plenty of excellent ideas for your next meal.

Sesame Grissini Breadsticks (Crispy Gluten Free Snack)
Jess (Paleo Grubs)

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Roasted Leg of Lamb with Tomato and Caper Salsa

Posted on March 17, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

I find that lamb is one of those animal products that is often criminally underused in the kitchen. I have no idea why; it’s delicious and tender, packed with protein, and readily available in most grocery stores. Yet still, most people tend to stick with the staple animal proteins like chicken, beef, and seafood. This roast lamb with tomato and caper salsa recipe might help turn the tide, however. Once you taste how juicy and tender a boneless leg of lamb is when roasted along with the homemade salsa, you’ll be skipping the chicken and beef and making a beeline straight for the lamb the next time you’re grocery shopping.

Looking for an incredibly flavorful paleo meal that’s a little bit outside of the ordinary? Something that’s simple enough to prepare yet still produces a deliciously satisfying meal? This roast lamb with tomato and caper salsa is exactly what you’re looking for then. Featuring juicy baked boneless lamb leg and a delightful homemade salsa, this is one paleo meal you won’t be able to get enough of.

Lamb and Homemade Salsa – The Perfect Combination

 It’s somewhat surprising to me just how niche eating lamb can be with a lot of people. I mean, it’s an excellent source of high-quality protein, it’s packed with essential vitamins and minerals like vitamin B12, iron, and zinc, and it’s flat-out delicious on top of it all. It’s a solid source of dietary fat as well, although, for this particular recipe, I like to trim the excess fat off my leg of lamb.

It’s not that I’m trying to avoid saturated fat, as I know by now that saturated animal fats in moderation can actually be beneficial (1), I just prefer a leaner cut of meat when roasting lamb.

raw leg of lamb
prepping tomato and caper salsa ingredients

Roasting a delicious juicy leg of lamb is only half of what’s required for this tasty recipe though. The homemade tomato salsa is really the star of the show here, and it can even be used in many other recipes as well to equally great effect. It has a distinctly Italian taste thanks to the ingredients used (tomatoes, capers, basil, parsley, and onion) that blends perfectly with the roasted lamb when they are served together.

paleo roasted leg of lamb with tomato caper salsa recipe

Roasted Leg of Lamb with Tomato and Caper Salsa
2017-10-01 01:14:14

Serves 4
Write a review
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
  1. 2 pounds boneless leg of lamb, trimmed of excess fat
  2. salt, black pepper to taste
For tomato salsa
  1. 3 tomatoes, diced
  2. 2 spring onions, sliced
  3. 1 tbsp small capers, drained
  4. 2 tbsp fresh parsley, chopped
  5. 2 tbsp fresh basil, chopped
  6. ½ lemon, juiced
  7. 2 tbsp olive oil
  1. To make the salsa, mix all the ingredients, season to taste with salt and black pepper and set side.
  2. Preheat oven to 400ºF.
  3. Season the lamb with salt and black pepper and place on a baking pan.
  4. Cook for 40-50 minutes or until a meat thermometer inserted into thickest portion registers 130ºF (medium rare).
  5. Remove from the oven and put the lamb on a platter.
  6. Cover with foil and let it rest for 15 minutes.
  7. Slice and serve with the salsa.
Paleo Grubs http://paleogrubs.com/

 The next time that you have dinner guests over who don’t usually partake in eating lamb, then you should definitely try serving them this roast lamb and tomato salsa combo. I’ve seen it happen with a few of my friends; they had never tried lamb but after eating this meal they quickly became big fans of the animal. It’s juicy and full of contrasting flavors, not to mention so tender that the meat easily falls off the bone.

PS. Lamb is incredibly tasty especially when cooked right and when paired with the right sauce. Be sure to have a look at our extensive database of lamb recipes for more meal ideas. 

Roasted Leg of Lamb with Tomato and Caper Salsa
Jess (Paleo Grubs)

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Low Carb Weight Loss Stalls: Identifying Food Culprits That Affect Your Ketosis Levels

Posted on March 16, 2018 By In Diet With disabled comments

Keto SnacksLast week I mentioned I returned home from my trip STILL in ketosis.

I maintained that all week while doing a series of “clean testing” in an effort to start identifying food culprits that have been affecting my weight loss.

Today, nearing the end of the current 90 day low carb challenge, I weigh exactly 1.5 pounds MORE than I did when this challenge began.

That’s perplexing to me! ?

Especially since I don’t eat off plan or have cheat days.

That’s why I started doing Ketone Testing while strategically working through a series of “food tests” to see if I can identify my culprits, or what’s causing my weight (and ketone levels!) to fluctuate so much.

I am VERY close to a “goal weight” by the way. I started this challenge at 139.6 pounds and this morning I weighed 141.1 pounds.

Low Carb Weight Loss Success Story


At this point the number on the scale (my weight alone) is such a small piece of the overall picture. What you can’t see in that one number staring back at you is: water weight, inflammation, lean muscle weight, muscle LOSS, body fat, etc.

It’s just a number.

I hit my lowest weight last winter at just under 135 pounds (134.6, I believe) with some pretty decent lean muscle built up. I was down to a very comfortable size 6 (sometimes size 4) and am back up to a very comfortable size 8.

I’ve lost some muscle tone this past year and also had some issues staying in ketosis.

So my two main goals right now are to get back to my regular workouts (toning), and figure out which foods are causing my weight to fluctuate so much.

Don’t get me wrong… I’m not unhappy with my current weight or size.

The ketone & food testing I’m doing right now is not just about staying in ketosis. It’s not just about weight loss either. It’s about identifying which “food culprits” are affecting my body and my overall health.

It’s also a means of going a level deeper with the low carb products and foods I review and recommend, and encouraging you to do the same – since we all have different tolerances and sensitivities to certain ingredients.

Plus… you need to know what to do, and HOW to do “clean testing” in the case that you ever find yourself in a frustrating spot with your own weight loss. ?


When Your Low Carb Weight Loss Stalls or Plateaus

It’s one thing when you go a few days without the scales moving, or a full week or two even. That’s not a true plateau, but usually just a normal weight loss trend – assuming you haven’t changed or added anything new.

My own weight has been fluctuating the same 5 pounds, between 139.6 and 144.6, for a full YEAR now.

You can see that in this graph of the last 90 days, which looks pretty much the same if I go back the entire year:

Weight Loss Fluctuations


I use MyFitnessPal to track my daily meals and my weight loss progress.

That ^ is the key to knowing any real facts about your weight loss journey: tracking. If you aren’t tracking, and doing “clean tests” on yourself, you’re basically just guessing or grasping at straws.

* I’m not suggesting you become obsessive about it, especially if you’re just starting out. In the beginning it’s important to focus on changing your habits, changing your mindset and simply losing weight. It’s not until you experience a true long-term weight loss stall or some kind of perplexing issue, that you need to explore deeper.

Being so close to goal weight, I’ve been really lax about this whole plateau thing. It all started a little over a year ago when I got sick with a nasty flu that I just couldn’t kick. Three rounds of antibiotics and two rounds of steroids later, I just continued eating low carb and staying within my keto macros – and figured my body would “bounce back” in it’s own time and went about my business.

That didn’t happen.

Not only did my weight stay slightly up, which is normal for a spell after taking certain medications, I also became less active – and ultimately a bit complacent. Okay, downright comfortable. ?

But I started noticing something odd…

It wasn’t just my weight that was bouncing around like a ping pong ball – something else was going on TOO. I couldn’t quite put my finger on it, but it SEEMED like I was having slight “keto flu” symptoms along with it off and on.

At this point I was just guessing (not testing), but I started paying MUCH closer attention to the trend and definitely had the mild keto flu symptoms prior to my weight dipping back down, and slight “out of keto” symptoms when my weight was rising back up.

Odd. I’d only ever experienced extreme IN or OUT with ketosis and keto flu.

Instead of the full-on symptoms though, I might have a relentless headache one day, the rare leg cramp here and there, some irritability and moodiness out of the blue maybe. But hey, I’m a woman – those all sound like normal things you experience now and then ? right?!

It finally occurred to me that it may be a certain low carb food I was eating that was causing the more recent fluctuations and weird symptoms – and more specifically: knocking me out of ketosis, or at least dramatically affecting my ketone levels.

Testing with ketone strips confirmed that was indeed the case.

I’m actually more concerned with becoming so sedentary and getting back to my regular workouts than I am with my weight, but…

I definitely wanted to know if there was a food or product I’ve been eating that affects ketone levels (and therefore weight loss) for YOUR sake – and also because randomly getting pissy or weepy is not really pleasant, lol.

Use “Clean Testing” to Identify Your Culprits

You know that saying: “Don’t throw the baby out with the bathwater” – I really dislike that saying ? lol. Anyway, that’s what usually happens when people start guessing without doing any real testing.

You don’t want to restrict your diet to the point of total food boredom, assuming this or that affects you in a certain way, without any real test to determine that as a FACT.

And it’s not just foods that can cause low carb weight loss stalls. Things like medications, vitamins & supplements, stress, sleep quality etc can all play a part in your weight loss.

In case you missed it, this all started just before my last trip. I opened this discussion and shared my initial thoughts & results here:

“How Do You Know If You’re In Ketosis?”

I started by using the ketone strips I mentioned in that post after talking to the clinical lab scientist that developed them (and scoring us a discount on them!).

I used those strips to confirm my concerns – I was definitely OUT of ketosis:

Ketosis Testing Strips - Ketone Urine Testing
Our coupon code for 15% off is: MEDKETONE15

Step One: Get Back Into an Optimal Ketosis State

The fastest, easiest way to get back into a state of Optimal Ketosis* is to eat super simple and “super clean” with no products or processed foods and as few ingredients as possible – sticking to keto macros of 20 net carbs max and 70% fat minimum.

That means no bars, no products, no processed foods – just meat & greens + healthy fats. I tend to eat simple anyway, but my 3IMAX method is GREAT to break a stall – or get back into ketosis quickly.

*(Read: Optimal Ketosis)

So that’s exactly what I did. I headed out on my low carb trip and ate super clean, limiting “products” I took with me to those I was already super familiar with.

I left in ketosis, I returned in ketosis, and then I started a series of “clean testing” by introducing one “questionable” product back into my diet at a time – and testing my ketone levels each morning along the way.

What I’ve Learned So Far…

I went back to my “usual staples” of low carb foods I was eating last year which includes cheese, cream cheese, almonds, pecans, peanut butter and some of the other “known culprits” that might stall weight loss for some people. In addition to steak, chicken, salads, green vegetables, etc of course. ?

So I ruled those foods out as an issue for ME, because I got back into Optimal Ketosis and my weight started dropping again immediately.

I also continued using my Coffee-Mate Hazelnut Sugar Free Powdered Creamer through this test, so I ruled that out as a problem as well.

*The powdered is lower in carbs than the liquid, and creamier (takes less), and the hazelnut flavor is the lowest in carbs with the best taste of all the flavors. I was sure I would like vanilla better but it has a funky flavor or aftertaste to it, where the powdered hazelnut does not.

Is it a frankenfood with way too many ingredients? YES. It’s also delicious and you can pry it from my cold dead (skinny!) hands. ?


My first “big test” when I returned home from my trip was to experiment with the Keto Kookies to see if they affected my ketone levels at all.

In order to make it a TRUE TEST, I ate SIX of them. ?

I shared a slideshow of my keto kookie test here:

SCORE! Keto Kookies do NOT affect my ketone levels!

@GrassFedGirl said, “you’re really suffering on this diet! lol” – haha, yes! ?

I am totally in love with the brand new Peanut Butter Keto Kookies so I cannot even express the RELIEF over finding they do NOT knock me out of ketosis or even affect my ketone levels. ? ? Yay!!

They were back in stock this morning the last time I checked, btw – but they sell out FAST. The other three flavors are okay, they’re good, but the Peanut Butter is the BEST!;)

NEW: Peanut Butter Keto Kookie - Low Carb, Gluten Free
Our coupon code for Keto Kookies is: LOWCARBTRAVELER

That was my first true “product test” and like I said I ate SIX of the Keto Kookies (my last six, lol) in two days, or more like 36 hours.

I continued to stay in Optimal Ketosis (a deeper purple on the strip) throughout the entire week as I added in other favorite low carb products one at a time and paid attention to how those affected me – positive or negative.

Here’s what I’ve tested and ruled out so far…

Meaning: these products do NOT throw me out of ketosis or stall my weight loss – or have ANY negative impact on me at all.

Plus the foods I mentioned above: cheese, cream cheese, almonds, pecans, peanut butter – as well as: heavy whipping cream and sugar free syrups, which I enjoyed at various Starbucks on my travels.

So far so good! ?



In order to rule in or rule out specific foods or products, you have to test only one at a time for ideally two full weeks. I’ve been doing 3-day tests off and on myself for the last three weeks, but only on foods I’m more familiar with – so far.

And then — I ate the No Cow Protein Cookie that came in one of the March boxes and BAM, I was out of ketosis by the next morning.

This one totally surprised me, but…

If you look at the nutrition facts for that cookie it lists a “Protein Blend” as the first ingredient. I totally missed that! My fault, for not reading the label before I ate it.

I have been suspecting (and so far trying to avoid) these “protein/fiber blends” in some products as MY culprit.

These are the protein or fiber blends that jack up the fiber & protein counts – which I’ve been eyeballing a bit suspiciously for awhile now.

Confirmed by a previous test using NutiLight Hazelnut Chocolate Spread, which lists Chicory Root Fiber as the first ingredient – and also knocked me straight out of ketosis (with just one serving).

Here’s an example of what I mean…

Notice that this product has NO sugar alcohol – yet VERY high fiber (and very sweet to the taste):

Beware - Protein and Fiber Blends in Low Carb Products

These are low carb / low sugar gummies, “only 9 net carbs for the entire bag” and apparently quite good. I haven’t eaten any of them myself (I don’t really like gummies), but had a whole box to review – and all my friends love them.

That is the ONE thing that the NutiLight Hazelnut Spread and the NoCow Protein Cookie had in common, a protein or fiber blend as the first ingredient, and both products knocked me out of ketosis with a single serving – in a clean test, with only my usual low carb foods that day otherwise.

These two food tests were four days apart, I experienced the mild keto flu symptoms again, ate “clean” and got back into optimal ketosis, then had the cookie and got knocked back out.

EveryBODY is different…

What affects one person might not affect the other, so you may have no trouble with these various soluble fiber and/or protein blends used to lower net carb counts, increase protein or fiber, and also provide sweeter flavor.

You may also be sensitive to dairy or gluten or get migraines from red wines or dark chocolate. You know your body best, and you’re the only one that can discover your own personal culprits – through mindful clean testing and through the process of elimination.

But read this: Are All Fibers Truly Ketogenic?

“and thus should be viewed as a slow digesting carbohydrate rather than a “true fiber.”

#eyeopener ?


“It is important to keep in mind that everyone is metabolically different, so if you are consuming food items with these fibers in them, be sure to monitor blood glucose and ketone readings to find how each of these fibers personally affect you.”


My testing continues…

I said that both products knocked me out of ketosis, but after the NutiLight I still had trace ketones when testing – it simply knocked me out of Optimal Ketosis levels.

After eating the NoCow protein cookie I had no trace of ketosis whatsoever by the next morning.

I find all of this incredibly interesting. Not only is food science something that fascinates me, testing how various products and ingredients affect MY body and my health is very enlightening!

It’s been 2 days since I ate the NoCow Protein Cookie (which was terrible anyway, btw), so I expect I should be back in Optimal Ketosis by tomorrow morning.

I admit that this seems like a good time to take a detour and enjoy a sushi dinner… but I have more testing to do, and am anxious to test that next product! lol


Dealing With Low Carb Weight Loss Stalls & Plateaus

I hope this proved helpful, or at least interesting. I’ll keep you posted of course. I think it’s important NOT to obsess over scales and ketone testing and dieting in general, but to also be mindful and aware of what you’re eating and how it’s affecting both your weight loss journey AND your health.

On that note, here are some good reads:

Not Losing Weight Eating Low Carb? Check These 4 Points First

Struggling With Weight Loss? Try This Simple 3IMAX Rule

Mysterious Weight Gain or Stalls While Eating Low Carb

If you are using any bars or products, try cutting those out for two weeks. Limit nuts, cheese & cream cheese too and eat super simple: just 2-3 ingredients per plate, mostly meat & greens + healthy fats.

Be cautious of hidden carbs like Starbucks “secret sugar water” (or their itty bitty egg bites that are 9 net carbs) and the Tricky Egg Tacos at Taco Bell.


I still have a lot of low carb products to test on myself. ?

Honestly I just want to eat steak and drink keto shakes and enjoy my cheesy eggs, but I’ll resume the testing as soon as I’m back in Optimal Ketosis range!

Low Carb Food Products that are Keto Friendly and Gluten Free


“I want to be healthy, happy, lean, more self confident, have a better self image, feel good about my choices (instead of feeling guilty, disgusted or defeated)…”
-source: Weight Loss Motivation: Staying on Track & Sticking to Your Goals


I refrained from starting back up on an aggressive exercise routine this past week while testing, to keep the test as “clean” (accurate) as possible.

I would like to test that separately, given “muscle recovery” can cause inflammation and a temporary “hold” on the scales. I’d like to see whether it has an impact (or not) on ketone levels too. ?

Thoughts, Questions… Your Experience?

Leave a comment and let’s chat!:)

Lynn Terry,
aka @LowCarbTraveler

p.s. Have you had a chance to watch the Keto vs Low Carb video and read my post there? It explains things in VERY simple terms, and I show you just how EASY a low carb lifestyle can be. Plus you’ll get a chance to “meet me”. ?

Click the image below to continue…

Keto vs Low Carb


instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb

Low Carb Snack Box


Need Help… and a SERIOUS dose of Weight Loss Motivation?
Watch the Low Carb Classes this week!

All five of the Low Carb Classes are now available to stream online, download to watch offline, or stream on mobile/tablet devices. You can currently name your own price before the “set price” of $99 goes into effect next week. ? Enjoy!

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