Low Carb Pumpkin Bread

Low Carb Keto Pumpkin Bread

I know what you’re thinking, another pumpkin recipe? Well, here’s the thing I have been trying to perfect my low carb pumpkin bread for a couple of years now. It’s been a real quest to create a low carb pumpkin bread similar to the regular version our family once loved.

Working with pumpkin puree can be tricky with low carb flours. The lack of gluten in these flours does not make baking a pumpkin bread easy. But this girl was determined. Just like I was when I created our low carb cream cheese pound cake. If there is one thing I am, it’s relentless. I just won’t give up on a recipe without a good fight. Fortunate for you, I finally won this battle and what we have here is a real winner.

You’ll notice that this recipe makes two generous loaves, making it easy to freeze one for later. For an added treat I am including my low carb cream cheese frosting for you to also enjoy.

Low Carb Pumpkin Bread


1 15 oz. can of pumpkin puree

2 cups granulated of sugar substitute (I use Swerve)

1 table spoons of baking powder

2 teaspoon vanilla extract

3 tablespoons of pumpkin pie spice

3 tablespoons of cinnamon powder

1/4 teaspoon sea salt

10 large eggs

3 cups of almond flour

1 cup of golden flax meal


Pre-heat oven to 350 degrees

Grease two 8×4 inch loaf pans well. In a large stand up mixer, beat the pumpkin puree, sugar substitute, and vanilla extract until well blended. Beat in the eggs one at time until fully combined. Next add the almond, flax meal, baking powder, spices and salt.

Note that batter will be thick. Pour into the prepared pans and bake at 350 degrees for 45 minutes, or until an inserted toothpick comes out clean.

Cream Cheese Frosting

1  8 0z package of softened cream cheese

4 tablespoons of heavy whipping cream

1 cup of Swerve powdered sugar substitue


Beat the cream cheese until light and fluffy in a stand-up mixer. Next add the heavy whipping cream and beat until fully combined.  Add the sugar substitute one tablespoon at a time gently mixing so as to not lose too much volume.


Can Keto Be The New Paleo?


Is Keto the new Paleo

I believe that the paleo, low carb and keto community can and should all embrace. Why? Because at the end of the day, we all want the same goal, to see people gain better health. You’re never going to find this girl in argument over the differences in our diets. Instead, I would much rather celebrate the many things we have in common.

Lately, we are hearing a lot of buzz about the ketogenic diet. It’s gained traction due to the many who’ve experienced greater health after going keto. It’s a particularly good option for those who need to lose weight and have not found success in other plans. Frankly, I don’t know if the keto diet will ever become as huge as the paleo diet, but does it really matter?  Like I stated earlier, there should be no competition among our communities since the goal is the same.

What works for one person may not necessarily work for another, which is why it’s a good thing to have several healthy routes. In the end, Randy and I can only share our personal experience. The truth is, everyone needs to do their own bio-hacking and see what works best for them.

Having done a low carb diet for several years now has taught us the real benefits of being in ketosis. I don’t know anyone who can’t benefit from being in this state, especially if their goal is to be healthier.

The problem is that being in a ketogenic state on a consistent basis is not always easy. It’s especially a challenge when you are learning the ropes of this lifestyle. That’s why Randy and I love making Keto//OS part of our daily regimen. The beauty with this product, is that it works well when people make major changes in their diet, or if they simply make some minor adjustments.

Wondering what are some of the benefits of eating a ketogenic diet? Check out the video from Dr. Axe and the article on ketosis available at the US National Library of Medicine and the NIH.

This article points to some interesting studies on the impact of diet on the brain and health. It shows that a ketogenic diet has been effective as a treatment for Alzheimer’s, depression, epilepsy, migraines, and many other ailments that are affecting a large part of the population.

This is encouraging news, especially if you have been trying to find a way to get healthy naturally.

As far as keto being the next paleo? I don’t know, but rather than argue about semantics, why not encourage one another to eat more real food, and step away from so much of the junk that crowds are health.


Low Carb Strawberry Scones

low carb scones

According to the calendar the summer is coming to a close and the fall season is at the door. However, my thermostat indicates that we are in full bloom summer here. As much as I want the fall season to come, I’ve decided to just embrace the remainder of the summer. Good thing because this girl has no plans to move.

Although, we can now have strawberries almost year round, there is nothing more delicious than consuming our foods in season. On a low carb ketogenic diet, we don’t eat a lot of fruit, fructose is just as bad and sometimes causes an even higher insulin response in our bodies than regular sugars. Which is why we basically stay with small amounts of berries. This is why a recipe like this works so well. Once you cut back on sweets, you will find that you only need a tiny amount of sweetness to satisfy a craving.

No matter what the weather is in your parts, a low carb scone fits the bill every time. No berries in season where you are at? Not a problem, make these plain or add your own low carb spin.

I hope you will give this recipe a try and that it will assist you on your low carb keto lifestyle.

Low Carb Strawberry Scones


5 large strawberries sliced thinly

1 ½ cups of almond flour

1/2 cup of coconut flour

1/2 cup sugar substitute I use Swerve

1/2 cup sour cream

4 tablespoons of melted butter

3 eggs

1 ½ tablespoons of baking powder

¼ teaspoon of sea salt


Pre-heat oven to 350 degrees

Melt the butter and set aside to cool. In a large stand-up mixer combine the sugar substitute, melted butter and the eggs. Next add all the dry ingredients and stir until fully combined. Lastly, stir in the sliced strawberries.

Pour batter (note that it will be thick) into fully greased round cake pan or cast-iron skillet. Bake for 25-30 minutes or until an inserted toothpick comes out clean.

Enjoy in good health!

Low Carb High Fiber Breakfast Bread

low carb psyllium bread

One of the questions we get asked frequently when a person chooses to go on a low carb keto diet, is if they will be able to get enough fiber on this plan. The short answer is yes, if you are eating plenty of green vegetables. Remember the majority of the carbs you will consume on a low carb plan come from plenty of fresh vegetables.

Where the challenge lies is that most people are just not eating enough vegetables, and by the time they come to a low carb diet, they have spent a lifetime avoiding them. Which means it will take a little time to embrace them. The other problem is that the few vegetables that they did consume were usually those high in starches and carbohydrates.

So what’s the solution? Besides making sure you are drinking enough water and eating the right vegetables, I would recommend a fiber supplement in the way of psyllium, while your body adjusts. What you want is a psyllium powder that is plain and not loaded with sugars or other unnecessary fillers. Once your body gets fully keto-adapted you will find that being regular is not an issue.

I created this breakfast low carb high fiber bread as an excellent way to add more fiber into your diet effortlessly. This recipe is full of nuts, seeds and psyllium, all the ingredients that ensure you are getting enough fiber and prebiotics.

This recipe makes a delicious filling bread that slices and toasts beautifully. It can easily be customized by using your favorite seeds and nuts. I hope you will give it a try!

Low Carb High Fiber Breakfast Bread

½ cup coconut flour

1 cup of almond flour

1 stick of melted butter (1/2 cup)

½ cup of plain psyllium powder

½ cup of sugar substitute (I use Swerve)

½ teaspoon of sea salt

1 ½ teaspoons of baking powder

½ cup sesame seeds

½ cup of chopped pecans

½ cup of raw whole flaxseeds

½ cup of unsweetened coconut flakes

6 large eggs

1 cup of coconut or almond milk


Pre-heat oven to 350 degrees

Melt the butter and allow to cool. In a large stand-up mixer add all the dry ingredients including all the nuts, seeds and combine well. Next add the eggs one at a time, the coconut or almond milk and the cooled melted butter. Mix the batter well until fully incorporated. Note that this batter will be thick.

Place the batter into a well-greased large loaf pan. Bake at 350 degrees for 45-60 minutes or until an inserted tooth pick comes out clean. Allow the bread to fully cool before slicing. Store in refrigerator or freeze. Enjoy toasted with butter or your favorite low carb topping.





How To Experience Ketosis In A Flash

KETO OS Review

Unless you have been hiding under a rock somewhere, you have probably heard some of the buzz about being in “ketosis,” “ketones or a “ketogenic diet.” No? Well, trust me you will.  People are starting to see their health transform because of ketosis and they are not being shy about their experience.

A ketogenic diet is related to a low carb diet, the same way second or third cousins are. Although there are similarities, a keto diet has a higher level of healthy fats. More fat causes satiety, making a low carb plan easier to adhere to. People choose this option as a great way to lose weight, manage diabetes 2 or better health in general.

Randy and I transitioned from a low carb diet to a ketogenic one about five months ago, and we are loving the results. One of the things we enjoy the most about eating a low carb keto diet is the benefit of running on ketones (fat) instead of glucose (sugar).

What exactly is ketosis? Think of it as jet fuel for the body. Our bodies are created to run on either glucose or ketones. This is a natural process and how civilization survived periods of great food shortage. When our bodies burn fat for fuel we produce three bi-products of fat breakdown, β-hydroxybutyrate (BHB), acetoacetate (ACA) and acetone. These bi-products are called ketones.

On a low carb diet, the body looks for alternative fuel, and it turns to fatty acids and fat stores to provide energy. The liver breaks down the fat, and releases ketones into the blood to be used by the brain and other organs to produce the energy we need. On a keto diet you burn fat more effectively.

Using ketones is a far superior fuel for our brains than glucose. What’s more we have the added assurance that because ketones are water-soluble, whatever excess is eliminated through the urine naturally. When in ketosis we are using this optimal fuel, which translates into better overall health.

It’s no wonder that when Randy and I traded our carb-loaded diet for a low carb one, that we saw the healing properties of being in ketosis. We may not have always been in a keto state when we first began, but we certainly experienced enough of it to recognize the benefits. We transitioned into a more keto diet simply because we wanted to see even greater results in our health.  There is something remarkable that happens when your health transforms. It’s like all of a sudden you want to keep improving.

To be in a true state of ketosis our blood ketone level should be between 1.0 and 3.0. Any level lower than 1.0 or above the 3.0 threshold and we just don’t get to experience all the benefits.

Most people confuse ketosis with ketoacidosis. However, ketoacidosis only occurs when the body is not responding to insulin at all, as in type I diabetes. In this state you see ketone levels of 20.0-30.0, this of course is dangerous and nothing like ketosis. When it comes to ketones, a level over 3.0 is not better.

Where it becomes a little tricky is not only getting into ketosis but staying in that ideal 0.5-3.0 ketone level range. Frankly, it can be frustrating at times because we can get kicked out of ketosis rather quickly with a small meal slip up.  It then can take days, sometimes weeks to get back into this ideal state. So what’s the solution?

This is where supplementation comes into play. Recently, we tested KETO//OS (Ketone Operating System), it’s a revolutionary drink mix that is based on a proprietary ketone energy technology that delivers advanced macro nutrients and promotes optimized cellular regeneration, and energy. KETO//OS is the first exogenous ketone supplement.

For some time now I kept hearing people in the keto community rave about how they would raise their ketone levels within an hour of supplementation with KETO//OS. This frankly, sounded too good to be true and I wanted to test it for myself. So I picked up a 5 Day Sample Pack and put KETO//OS to the test.

To be honest, the results of this 5 Day experiment shocked me. Within the first hour of drinking Keto//OS I knew I had achieved a higher level of ketosis. My cognition was clearer, I had more energy, my mood was brighter and it even helped me sleep better that night. The only time I felt this level of ketosis was after a day or two of intermittent fasting. However, let’s face it IF is not always a practical solution, even if the benefits are remarkable.

By the end of my 5 Day trial I was sold and ran to get a month’s worth of KETO//OS. If you have never been in a state of ketosis, you have no idea what you have been missing. What’s exciting about this product is that it can provide you with the power of ketones without ever changing your diet. It gives you the ability to test-drive a ketogenic diet. Obviously, if you make keto a lifestyle you will experience even greater benefits. It’s biohacking at its finest. If you choose not to change your lifestyle, KETO//OS will still provide you with the benefits of ketones. This is fantastic news!

With all that being said, I must say that what excited us the most was the ability to recommend to our readers and community group a product that could truly make their low carb keto journey easier. This is why we have decided to sell this product and be a promoter.

Supplementing with exogenous ketones is the perfect solution for those who want to live this lifestyle but find it hard to stay in ketosis or who simply want to raise their threshold of carb allowance. Now if someone has a meal slip up we can tell them to supplement for damage control.

Who can benefit from Keto//OS? This product is for anyone who wants to improve their health, body, and performance. Whether you are looking to lose excess fat, need a concrete way to reduce inflammation or just want the benefits of mental clarity.

Benefits of KETO//OS

  • Helps stabilize sugar and enhance insulin sensitivity
  • Helps with fat loss
  • Improves energy levels
  • Better athletic performance
  • Increased satiety
  • Decreases food cravings
  • Migraine treatment
  • It has neuro-protective benefits for people with seizure disorders, ADHD, ADD, Alzheimer’s, Parkinson’s Disease and Multiple Sclerosis
  • Improves memory and cognitive function
  • Autism and improved behavior and social impacts
  • Mood stabilization in bipolar disorder (type II)
  • Stroke prevention; cardiovascular disease; metabolic syndrome
  • Inflammation management & reduction

Exogenous ketone supplements are changing the way we supplement. These products may be a little new and perhaps more expensive than your typical supplements. Frankly, we think they are worth the investment, especially when you consider the hundreds of dollars we have spent on other products that just don’t deliver on their claims.

Randy and I have opted to use this instead of the typical protein shake, it gives us the energy and satiety we need and at the equivalent cost. I truly hope you give this supplement a try. Please let us know the benefits you experience once you do. Here’s to everyone experiencing ketosis!

Pick up your KETO//OS supplement here.










Low Carb Chocolate Chip Cupcakes

Low Carb Chocolate Chip Muffins

Don’t get me wrong I love eating eggs and bacon most mornings. I do however, like to change things up from time to time to avoid boredom. One of the main reasons I am always experimenting in my kitchen is to break up meal routines. I know some people prefer to eat the same thing over and over, but this girl is not about that life.

Most of you know that I love to bake but what you may not realize is that most of my baking is for my hubby Randy’s sake. He likes having a little something sweet to have with his coffee during his work week. I don’t mind obliging since I know it’s been instrumental in keeping him on course. Randy was a diabetic for over 15 years and to see how eating a low carb, keto diet has transformed his health has been something of a miracle. The benefits we have both seen eating a low carb ketogenic diet motivates us to stay on course.

I like making large enough batches of my low carb treats, so I can freeze half of it for later. Baking and then freezing ensures I have a low carb treat at the ready. My philosophy is simple, If I am going to make a mess in the kitchen, I am going to make sure it’s worth my effort and time. I can’t emphasis enough how planning your meals on a low carb diet just makes staying on course so much easier.

These Low Carb Chocolate Chip Cupcakes were inspired by my Low Carb Cream Cheese Pound Cake. A little tweaking allowed me to make a big batch of cupcakes. The small addition of Lily’s Dark Chocolate Chips was just enough to take this already delicious recipe to another level. I love the bold taste these chocolate chips have. It’s hard to believe these gems are sweetened with stevia.

I thought I would end this post by sharing three of my favorite tips when it comes to low carb baking.


  1. Find a great basic recipe and alter it with a few flavorings. This is what I see people do all the time with my Low Carb Cream Cheese Pound Cake. It keeps things interesting and because it’s a regular, chances are you will have all the ingredients already in your kitchen. So go ahead and add your favorite twist!
  2. When you first start baking with low carb flours make sure you follow the recipe exactly until you know how to work with these substitute ingredients. I know this may sound like I just contradicted tip number one, but there is a difference between adding your own flavorings and swapping main ingredients. Unless you’re have some experience, stay within the guidelines of the recipe.
  3. Don’t skimp on eggs when baking low carb. Perhaps seeing so many eggs in a recipe makes you want to try reducing them. Well, trust me you can’t. Low carb flours are generally dryer and you will need all the moisture and binding that those extra eggs provide. This is especially true when using coconut four.

If you haven’t tried to bake with low carb flours, well what are you waiting for? Take a proven recipe and make it a family favorite!

Low Carb Chocolate Chip Cupcakes


1 stick of softened butter

1 package of softened cream cheese

2 cups of sugar substitute ( I use Swerve)

8 eggs

3 cups of fine almond four

2 tablespoons of baking powder

1/2 teaspoon of sea salt

4 tablespoons of Lily’s Chocolate Chips


Pre-heat oven to 350 degrees

In a large stand up mixer beat the softened butter, cream cheese and sugar substitute until light and fluffy. Next add the 8 eggs one at a time making sure to mix well after each addition. Lastly, stir in the almond flour, baking powder, sea salt and sugar-free chocolate chips. Bake at 350 degrees for 20 to 25 minutes.

Makes 2 dozen cupcakes

Low Carb Chicken Patties, Cook Once Eat Twice

Who doesn’t need another creative way to meal plan? Planning your meals ahead of time, especially if you are busy just makes sense. When people start a low carb ketogenic diet I always encourage them to plan, plan, and then plan some more. It’s the most effective way to ensure success. There is just no such thing as over planning as far as I am concerned.

Low carb chicken patties, how to cook once and eat twiceTaking the extra time to plan out your meals will take the stress out of what to serve for dinner every day. If there is one thing I tell our FITTOSERVE Community Group is to cook once eat twice whenever possible. Simply put, if you’re going to go through the trouble of turning on your stove, why not make two meals out of your efforts?

Someone who has every reason to plan out her meals, is Martha Avila from Heartbeat of Miami. As president of this life-giving organization, her schedule is extremely demanding. In fact, when I think of who FITTOSERVE can assist, I always see the Marthas of this world. These are the people who are always serving others and need to be reminded to take time to recharge their own lives, so that they can be fit to serve.

Since 2007 Heartbeat of Miami Pregnancy Help Medical Clinics have been providing “lifesaving help in a life changing way” to women and couples with an unplanned or unwanted pregnancy.

Our family has supported this ministry since its inception, and it’s been a true honor to see firsthand what a blessing this non-profit organization is to our community.

Martha Avila from Heartbeat of Miami

Thankfully, Martha gets it. She understands that a little prep time will go a long way when it comes to staying on course on a low carb plan. As an active member of FITTOSERVE Group, she has been known to create multiple meals out of one entrée. I am convinced that it’s her consistent planning that makes it possible to serve her community well. The following recipe is one of Martha’s creations. It is a perfect example of why it makes sense to cook once and eat twice.

Martha is a beautiful encourager. She is always sending me recipes, health articles and cheering me on. Assisting her on her journey to be whole in spirit, mind and body has been a privilege.

Recently, I spent the day at Heartbeat of Miami’s administrative office volunteering. It’s amazing to see the heart of this ministry behind the scenes. They are currently busy getting ready for their Annual Heartbeat Gala if you are interested in being a sponsor of this event or would like to support this ministry in other ways, visit their website here. All donations are tax-deductible.

Low Carb Broth/Low Carb Chicken Patties

Ingredients for broth:

1 whole chicken

2 quarts of water

2 bay leaves

1 teaspoon of cumin powder

1 clove of garlic

1 large onion finely chopped

1 small green pepper finely chopped

1 celery stalk finely chopped

2 teaspoons of sea salt

½ teaspoon of black pepper

¼ teaspoon of red pepper flakes


Add all the ingredients to a large stock pot. Cook at low to medium heat for two to three hours or until chicken begins to fall off the bone. Strain all the chicken and vegetables and reserve the broth. Consume right away or freeze for later use.

Ingredients for Low Carb Chicken Patties:

2 shredded chicken breasts (reserved from chicken broth recipe once cooled)

½ teaspoon of sea salt

¼ teaspoon of black pepper

1/4 teaspoon of cayenne pepper

½ teaspoon of garlic powder

½ teaspoon of onion powder

2 whole eggs

½ cup of freshly grated parmesan cheese

¼ cup of coconut oil (for frying)


In a large mixing bowl combine the shredded chicken breast, dry seasonings, two egg and grated parmesan cheese.

Form 10 chicken patties and fry in a non-stick pan with coconut oil until lightly brown on both sides.

Garnish with parsley or cilantro and accompany with your favorite low carb vegtables.

Enjoy in good health!