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10 Foods Killing Your Clean Keto Diet

Katie Rodriguez

May 28, 2019
5 min

10 Foods Killing Your Clean Keto Diet

There’s a lot of talk about keto lately— particularly about the downfalls of it— and in many cases, I couldn’t agree more. Now don’t get me wrong, I’m a die-hard keto enthusiast— and I’m not reniging just because keto is on blast. But when folks are parading around calling Chick-fil-A clean keto— that’s when I’m busting out the rebel yell. Let’s not get carried away here. A clean keto diet does NOT involve fast food my friends. The key to clean keto lies in its formulation. A

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Keto Tagalong Cookie Bars

Katie Rodriguez

May 7, 2019
1 min

Keto Tagalong Cookie Bars

Who else is OBSESSED with Girl Scout cookies? I suppose the more appropriate question would be— who isn’t? Guess what I found on Instagram??? A keto-friendly version of Tagalongs! Thank you very much for sharing the wealth @fitfreejessi. Beware my friends, these suckers are DEADLY! Keto Tagalong Cookie Bars Yield: 20 bars // Serving Size: 1 bar // Prep time: 15 min // Freeze time: 30 min Calories: 96 Fat: 8g Carbs: 6g Protein: 3g Sugar: <1g Ingredients 3/4 cup almond flour 4

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I Officially Survived Cancer!

Katie Rodriguez

May 1, 2019
4 min

I Officially Survived Cancer!

This post is really just a BIG blubbery ball of gratitude. Honestly, I’m not sure how all of this would have come together without the ABUNDANCE of love and support. I can promise you this post wouldn’t have been nearly as joyous without your collective aloha. So a bit of backstory… When I was initially diagnosed with melanoma, the first thing that crossed my mind was, this is going to bankrupt me. Honest-to-God— not, damn, I might not survive this— but, this is going to take

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Dairy-Free Keto Crackers

Katie Rodriguez

Feb 6, 2019
2 min

Dairy-Free Keto Crackers

Sometimes you just need that crunch, right? And honestly, I can only take so many parmesan crisps or pork rinds. Plus, these are an excellent option for the vegetarian/vegan keto-goers on the scene. Thanks for the inspiration Aleks of Sugar in the City! Dairy-Free Keto Crackers Yield: 12 crackers // Serving Size: 1 cracker // Prep time: 5 min // Cook time: 50 min Calories: 72 Fat: 5g Carbs: 3g Protein: 3g Sugar: 0g Ingredients 1/4 cup chia seeds 2 Tbsp flax seeds 1/4 cup sunf

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The EASIEST Coconut Keto Chia Pudding

Katie Rodriguez

Dec 17, 2018
1 min

The EASIEST Coconut Keto Chia Pudding

Three reasons why you should give this recipe a go— it’s delightfully decadent, extremely satisfying, and undoubtably the easiest! Coconut Keto Chia Pudding Yield: 2 cups // Serving Size: 1/4 cup // Prep time: 5 min // Cool time: 30 min Calories: 120 Fat: 11g Carbs: 6g Protein: 2g Sugar: <1g Ingredients 1 can (13.5oz) full-fat coconut milk 4 Tbsp chia seeds 1/2 tsp vanilla extract 2 Tbsp Swerve confectioners sweetener Choice berries (optional) Slivered almonds (optional) Inst

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Homemade Ketorade

Katie Rodriguez

Dec 15, 2018
2 min

Homemade Ketorade

We’ve all heard of the keto-flu right? Many of us know first hand just how uncomfortable the flu can be. But what if there was a way to help ease the body into a state of ketosis— there absolutely is! They’re called supplements— specifically: electrolytes, magnesium, potassium and sodium. Now, you could go ahead and purchase each supplement individually and consume them independently, OR you could make a big ol’ batch of homemade Ketorade and get the job done in one shebang.

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Clean Keto Curried Chicken Salad

Katie Rodriguez

Dec 15, 2018
1 min

Clean Keto Curried Chicken Salad

Often I’ll buy a rotisserie chicken from Food & Thought (our local natural food store), and piece off the chicken for easy grab-n-go protein. But after 4 days of straight chicken, arugula and avocado you better believe I’m OVER it! Chicken salad is always a great way to finish off the leftovers. Clean Keto Curried Chicken Salad Yield: 6 Boats // Serving size: All six // Prep time: 10 min Calories: 547 Fat: 45g Carbs: 4g Protein: 32g Sugar: 2g Ingredients 1 cup chicken, ch

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Cottage Cheese with Balsamic Glaze

Katie Rodriguez

Dec 15, 2018
1 min

Cottage Cheese with Balsamic Glaze

This is one of my top go-to recipes! Why? Because honestly, it takes less than 5 minutes to prepare, and for days that I’m short on time (which is most days) this recipe can be whipped up without hesitation. Cottage Cheese with Balsamic Glaze Yield: 1 giant bowl // Prep time: 5 min Calories: 543 Fat: 41g Carbs: 21g Protein: 20g Sugar: 13g Ingredients 2 handfuls arugula 5 cherry tomatoes, halved 6 leaves fresh basil 1/2 avocado, sliced 1/2 cup Organic Valley 4% Cottage Chee

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Pork Sausage with Lemon Chipotle Aioli

Katie Rodriguez

Dec 15, 2018
2 min

Pork Sausage with Lemon Chipotle Aioli

I suppose you could call this a salad, but that sounds so much less exciting that Pork Sausage with Lemon Chipotle Aioli ;). This is one of my favorite meals to prepare in a time crunch. Honestly, this takes about 15 minutes to prepare and holds me down all damn day! Pork Sausage with Lemon Chipotle Aioli Yield: 1 Monster Salad // Prep time: 5 min // Cook time: 10 minutes Calories: 1286 Fat: 115g Carbs: 13g Protein: 49g Sugar: 5g Ingredients 1 Tbsp choice lard 1 8oz pork ban

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Pagel with Lox

Katie Rodriguez

Dec 15, 2018
1 min

Pagel with Lox

A bagel with smoked salmon and cream cheese might be my final meal request, either that or some omakase-sytle sushi sent straight from the heavens of Japan. So you could only imagine my sheer delight when I learned of low-carb Pagels. The Pagel is essentially a paleo bagel. It’s made with cassava flour, potato starch, almond flour, honey, apple cider vinegar, yeast, and salt. Admittedly, it’s a bit of a stretch on keto (as it contains 45 grams of carbs), and not as tasty as t

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Cheddar Cheese Taco Shells

Katie Rodriguez

Dec 15, 2018
1 min

Cheddar Cheese Taco Shells

Cheddar Cheese Taco Shells Yield: 6 shells // Serving size: 1 shell // Prep time: 5 min // Cook time: 7 min Calories: 55 Fat: 5g Carbs: 1g Protein: 3g Sugar: 0g Ingredients 1 6oz bag of Organic Valley Shredded Cheddar Cheese Instructions Preheat the oven to 350 degrees. Line a baking sheet. You can use parchment paper but a silicone mat is best, because the cheese comes off easily every time. Drop piles of cheese (1/4 cup per shell) on mat in the shape of a flat tortilla

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Farm Frittata with Kimchi

Katie Rodriguez

Dec 15, 2018
1 min

Farm Frittata with Kimchi

You seriously can’t beat a healthy, home-cooked breakfast made in 10 minutes or less. Farm Frittata with Kimchi Yield: 1 Frittata // Prep time: 5 min // Cook time: 5 min Calories: 441 Fat: 38g Carbs: 7g Protein: 14g Sugar: 3g Ingredients 2 pasture-raised, organic eggs 2 Tbsp sweet onion, chopped 2 spears asparagus, chopped 1/2 cup kimchi Himalayan sea salt Fresh cracked pepper 2 Tbsp avocado oil or choice animal fat Fresh chives for garnish (optional) Sour cream for garnish

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Chocolate Macadamia Fat Bombs

Katie Rodriguez

Dec 15, 2018
11 min

Chocolate Macadamia Fat Bombs

This post may contain Amazon or other affiliate links. As an Amazon Associate, I earn from qualifying purchases. These little gems were inspired by Carolyn Ketchum. I’ve tweaked them slightly by reducing the sweetener and adding Himalayan sea salt in order to satisfy both sweet and salty cravings simultaneously. You’re welcome! 😉 Tools You’ll Need to Make These Fat Bombs 1. Food Processor or Blender A food processor works best, however, a blender will certainly get the job d

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Cauliflower + Bacon Toast with Avocado

Katie Rodriguez

Dec 15, 2018
2 min

Cauliflower + Bacon Toast with Avocado

I get it— sometimes you just gotta have a biscuit or slice of toast with your morning coffee— and by all means, let yourself have it from time to time. Although, for the times in between, cauliflower toast should suffice. Cauliflower + Bacon Toast with Avocado Courtesy of Fat for Fuel, Ketogenic Cookbook by Dr. Joseph Mercola & Pete Evans Yield: 4 pieces of toast // Serving size: 2 pieces // Prep time: 20 min Calories: 395 Fat: 35g Carbs: 9g Protein: 14g Sugar: 0g Ingredien

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Southern Style Greens

Katie Rodriguez

Dec 15, 2018
1 min

Southern Style Greens

Dense leafy greens can be one of the most intimidating aspects of a dinner plate— that is, if you’re not sure how to work with them. Let me show you just how easy and delicious nutrient-rich greens can be. Southern Style Greens Yield: 2 cups // Serving size: 1 cup // Prep time: 5 min // Cook time: 10 min Calories: 242 Fat: 17g Carbs: 13g Protein: 9g Sugar: 7g Ingredients 2 handfuls Swiss chard (or choice leafy) 2 handfuls cabbage 1/2 sweet onion 3 slices nitrate-free bacon

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Kale Caesar Salad

Katie Rodriguez

Dec 15, 2018
2 min

Kale Caesar Salad

Obsessed might be an understatement! Paleo Chef, Pete Evans has really outdone himself with this fabulous kale caesar salad. I’ve included his homemade caesar dressing (which is unbelievably delicious); however, if you’d like to cut your prep time in half, I’d suggest using Primal Kitchen’s Caesar Salad Dressing. Here’s my twist on Pete’s recipe… Kale Caesar Salad Yield: 1 Monster Salad // Prep time: 30 min Calories: 1056 Fat: 97g Carbs: 19g Protein: 39g Sugar: 0g Ingredien

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Fat Bombs 5-Ways

Katie Rodriguez

Dec 15, 2018
1 min

Fat Bombs 5-Ways

Fat Bombs are a staple for any keto enthusiast with a sweet tooth. And with SO many elaborate recipes cropping up on Pinterest and Instagram, sometimes it’s nice to get back to the basics. Fat Bombs 5-Ways Yield: 8 bites // Serving size: 1 bite // Prep time: 5 min // Freeze time: 30 min Calories: 84 Fat: 8g Carbs: 1g Protein: 1g Sugar: 0g Ingredients 4 ounces organic cream cheese 1 tsp vanilla extract 1/3 cup heavy cream 2 tsp Swerve confectioners sweetener Variations Lemon

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Wild Mushroom Medley

Katie Rodriguez

Dec 15, 2018
1 min

Wild Mushroom Medley

Wild Mushroom Medley Yield: 2 cups // Serving size: 1 cup // Prep time: 5 min // Cook time: 20 min Calories: 222 Fat: 12g Carbs: 20g Protein: 5g Sugar: 5g This recipe is designed to be simple and straightforward. If you’d like to add a bit of complexity, feel free to add asparagus, kale or other choice veggies to the sauté. Ingredients 2 cups choice wild mushrooms (I’ve chosen Oyster and Chanterelle) 1/2 sweet onion 1 tsp sherry or champagne vinegar 1/2 stick grass-fed butt

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The BEST (Keto) Buffalo Chicken Salad

Katie Rodriguez

Dec 15, 2018
2 min

The BEST (Keto) Buffalo Chicken Salad

Move over Martha Stewart! Not only is this recipe to-die-for, it also happens to be trans fat-free and fully keto-approved. Score! Buffalo Chicken Salad Yield: 1 Monster Salad // Prep time: 15 min // Cook time: 30 min Calories: 804 Fat: 56g Carbs: 16g Protein: 65g Sugar: 1g Ingredients 1 6oz chicken breast 2 strips nitrate-free bacon 2 huge handfuls kale 1/2 cup coconut mayo Juice of 1/2 lemon 1/4 cup heavy cream 1/2 cup crumbled blue cheese 2 Tbsp Noble Made Hot Buffalo Sau

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Blueberry Keto Collagen Smoothie

Katie Rodriguez

Dec 15, 2018
1 min

Blueberry Keto Collagen Smoothie

Smoothies can be challenging on the ketogenic diet because most of them call for a gang of high-sugar fruit or a sweetener of some sort. This keto-friendly blueberry smoothie is not only-low sugar, it’s packed with nutrients and antioxidants. Blueberry Keto Collagen Smoothie Yield: 2 cups // Serving size: 1 cup // Prep time: 5 min Calories: 241 Fat: 15g Carbs: 13g Protein: 10g Sugar: 3g Ingredients 1 serving Primal Kitchen Coconut Collagen Fuel (vanilla or chocolate) 1

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