Low Carb Conversations With The Best!

low carb conversations

Have you ever had life surprise you with an opportunity that forces you to be stretched beyond your comfort level? Well, this is exactly what occurred recently to me. A little over a month ago Jimmy Moore, one of my low carb, keto heroes invited me to be on his podcast, Low Carb Conversations with Jimmy Moore, Jenna the Paleo PA and friends. The invitation came after I shared a picture of the 4th of July cake I made for our churches’ potluck.

Needless to say, I said yes to his invitation and then proceeded to drive everyone crazy talking about it insistently. It’s funny because I am not one to usually react this way, but I guess what excited me the most aside from the obvious, was having another opportunity to share my story with others. Knowing that people are being encouraged to change their way of eating because of stories like ours is priceless. I can’t tell you how rewarding it is to see people take the necessary steps to clean up their diet and see their health transform.

I’ve been a huge fan of the great work that Jimmy Moore is doing for years. His books and five podcasts have been instrumental in assisting Randy and I understand in layman’s terms the science behind the low carb diet. The knowledge we gain then gets passed on to you and our community group.

You may know Jimmy for his podcast Livinlavidalowcarb, the longest running health podcast, on air for over ten years now.  Or perhaps a few of my favorite books Cholesterol Clarity, or Keto Clarity.

His personal health journey has inspired thousands, and in many ways has led a grassroots movement to personal responsibility when it comes to health. Being a guest on one of his podcasts was certainly a huge blessing and one that I will not soon forget. Curious what all my fuss is about ? Check out the podcast here as Martina Johansson  and I  join Jimmy Moore and Jenna Lightfoot  to discuss the latest health headlines.

If you enjoy the podcast please share and give them all a follow.

Low Carb Chocolate Pumpkin Pound Cake

Low carb pumpkin cake

I’m declaring its pumpkin season already.  I don’t even care if its 96 degrees here in Miami and it feels like a 105! Why? Because I can’t wait till the weather changes to start creating fall recipes. Frankly, it may be as late as November before we see a glimmer of change in these parts.

Now that I’ve established that it’s pumpkin time, allow me to present to you my latest creation. A low carb chocolate pumpkin pound cake to quench all your cravings safely. Why chocolate? Because chocolate makes everything better, and this includes this low carb pound cake. I chose to use cocoa powder in this recipe to ensure you get a bold chocolate taste with every bite.

The combination of chocolate with pumpkin spice gives this pound cake a rich profile. I think pumpkin puree adds depth to any recipe, don’t you? Not a fan of pumpkin? Hmmm, maybe you just need to add a little chocolate to the mix.

Years ago, I was a bit hesitant to the idea of these flavors together. I mean really, one is a vegetable and the other is well, glorious. I got over that quickly, once I finally tasted a chocolate pumpkin treat. Thankfully, today I can still enjoy this combination by making it a low carb option.

Need more convincing?  How about the lovely smell of fall spices permeating through your home? Trust me, no fall candle out there can ever come close to the real smell of pumpkin spices. Why buy a fall candle when you can get the experience at home and a low carb treat?

I love coming up with new recipes for you, and I find myself frequently dreaming about what recipe to share next. It’s my hope that by doing so it will make your decision to eat healthy easier. I never want to hear that you can’t eat this way because you don’t know what to eat. May a visit to our blog leave you feeling empowered.

Still can’t convince you to try this combo? How about you taste the pound cake our readers have deemed their favorite, our Low Carb Cream Cheese Pound Cake instead.

Low Carb Pumpkin Chocolate Pound Cake


1 ½ sticks of softened butter

2 cups of sugar substitute (I used swerve)

4 eggs

½ cup of coconut milk

½ a can of a 15 ounce can of pumpkin puree (not pie mix)

I cup of unsweetened cocoa powder

2 cups of almond flour

1 ½ tablespoons of baking powder

2 teaspoon of pumpkin pie spice (or ½ teaspoon of ginger, 1/4 teaspoon of nutmeg, 1  teaspoon of cinnamon, 1/4 teaspoon of ground all spice)

¼ teaspoon of sea salt


Pre-heat oven to 350 degrees

In a large stand-up mixer combine the softened butter with the sugar substitute until light and fluffy. Add the four eggs beating well after each addition. Next add the 1 cup of unsweetened cocoa powder. To this mixture add the pumpkin puree and coconut milk, beat until fully incorporated.  Lastly, add the almond flour, baking powder, spices and sea salt.

In a well-greased loaf pan add the batter and bake for a 1 1/4 hours or until an inserted toothpick comes out clean.

Enjoy in good health!





Low Carb Ice Cream in Under 5 Minutes


low carb ice cream recipe

You know those ice cream freezer bag recipes that are floating all over social media? The ones where they tell you to pour all your ingredients into a large freezer bag and shake, shake, shake. Well, this is faster and minus the possibility of ice cream covered walls.

The idea of shaking a freezer bag with creamy goodness frightens this girl. I mean, what if after cleaning my kitchen from top to bottom this thing bursts and splatters all over? That would not be cool. In fact, that would be really, really terrible.

I am sure it’s a great concept and people all over are shaking away with glee, but it’s not worth the risk for me. Besides, what about all the ice cream that stays clinging to the bag? That’s just sad.

Now, what if I told you I discovered how to make a low carb ice cream in less than 5 minutes that was dairy-free and single-serve? What if I told you it required no fancy equipment and had only three ingredients? Sounds impossible right? Well I am believer in the impossible, so that wasn’t a factor in creating this recipe.

This was probably the fastest recipe I’ve ever come up with, and it made me feel like a kid working on a science project. A little peek into my science lab. “Ok, so if it’s going to be dairy-free, I will need coconut milk, no not the one from container Hilda, get the full-fat one from the can. “Yes, yes that would freeze faster because fat solidifies at cold temperatures.”

So I grabbed my full-fat coconut milk, some frozen blueberries, and a teaspoon of Swerve (it’s an erythritol & stevia combo). I tossed all the ingredients into my cup and began to stir. What happened next took me by surprise, in a happy dance around the kitchen kind of way.

You see my little concoction immediately began to freeze. What I had not accounted for was how the berries would help my ice cream freeze faster. “Oh wow, how cool is this?”  I placed it in the freezer and few minutes later my ice cream was ready. At that point all I had to do was stir and enjoy.

Just like that I had created a single-serve, no ice cream maker, low carb, dairy free, three ingredient ice cream for you to enjoy. Can you tell how excited I am to share this recipe with you? I feel it addresses so many needs. Too often when we start eating a low carb plan we need something to help us transition from our former high carb ways to this now healthier plan. After all you may just be learning your way around a low carb kitchen and what you need is something quick, easy and delicious. This little number will do just that.

I really hope you give this recipe a try. If you do can you please share? Let’s leave the ice cream in a freezer bag for the kids to enjoy at grandma’s instead, wink, wink.


½ cup of full fat coconut milk (I used the kind that comes in a can)

¼ cup of frozen berries (I used blue berries but any sliced unsweetened berry would work)

1 teaspoon of Swerve (sugar-substitute)


  1. Grab your ingredients.
  2. Toss in a cup
  3. Mix
  4. Place in freezer for 4-5 minutes
  5. Stir and enjoy in good health!


Low Carb Mexican Pollo a Vapor

Let me introduce to you Rosalinda Gutierrez. Her health transformation is inspiring and her mouth-watering recipes will make a cook out of anyone. Let her guest post speak for itself.

Rosalinda from Mexicanlowcarb

I am from a town in Jalisco in the country of Mexico. A great state that is known as the pride of a Pearl, or La Perla Tapatia, a tag that comes heavy with the responsibility of our ancestors traditions. This is where Tequila, Mariachis, Jaripeos, and some of Mexico’s most typical foods where birthed.

It’s hard to believe that only six months ago I was facing an uncertain future. I was laid up in a hospital bed due to a stroke that caused me a paralysis. This was a very challenging time for me and my family. What brought me to this place? A lifetime of food addictions and a myriad of other health issues.

Yet it was while I was in the hospital that I was first introduced to a low carb, ketogenic diet. I was blessed to have a doctor suggest this way of eating and they even started me in the hospital with this plan.

Unfortunately, at the time my heart was just thinking how I would have to put to rest my beloved Mexican food. No more, tortillas, Mexican rice, chips, frijoles (beans) and pan dulce (sweetened breads) How was I ever going to live without my Mexican food?

I knew I had to make a drastic change and with nothing to lose and everything to fight for, I made the leap and jumped all in into the LCHF lifestyle. That decision was an answer to prayer. Today, I’m recovering at 85% mobility and I have lost close to 40 pounds. I am healthier than ever before with a new found energy I never had due to Fibromyalgia & Chronic Fatigue.

Pollo Al Vapor

pollo al vapor 1

What I soon discovered was that I could stay true to my Mexican roots and cook LCHF without sacrificing the authentic Mexican flavors I grew up with.

I began to adapt my favorite recipes and before long I found myself sharing them with family and friends while sharing my new lifestyle.

The following recipe is a staple in my home. I hope my story inspires you to make the necessary changes for greater health.


6 pieces of chicken (dark or white pieces)

½ large onion sliced

1 large tomato chopped into big pieces

1 small bell pepper sliced

Fresh cracked pepper to taste

1/2 cup water

Pappy’s Seasoning or any Season Salt of your choice

1 or 2 Chipotle Chiles & Adobo Sauce (These come in a can)


Cut all the vegetables in thick slices.  In a deep pot add ½ cup of water and begin to layer the chicken and vegetables making sure you season each layer well, do not worry it will not be salty. Seasoning each layer will ensure that it will not be bland. On the top layer add the chipotle chilies.

Cover with a well-fitting lid and cook at low-medium heat for a minimum of 45 minutes. Resist the temptation to uncover before time. Doing so will cause the liquid to evaporate and this dish is known for is its juices. (pollo a vapor means chicken cooked in its vapor) After 45 minutes check on your chicken.  You know it is done, when your top layer chicken is falling apart tender.  This recipe can also be cooked easily in a crock pot.

You can follow Rosalinda and her growing collection of recipes on Instagram follow her blog here


Low Carb “Tamale” Pie

My craving for all things fall has begun. I know for a fact it has nothing to do with the 90 degree days we are experiencing here in Miami. So it must be the all the back to school displays covered in fake fall leaves. Perhaps, it’s just my great desire for the dog days of summer to finally end. In any event, I’ve begun stocking up on fall spices to gear up for my favorite season. I plan on making it a memorable one, even if the weather doesn’t cooperate, and it’s really non-existent in these parts.

tex mex low carb tamale pie

What better way to bring a glimmer of fall than to make a low carb “tamale” pie. There is just something about all the warm spicy flavors in the Tex Mex cuisine that makes me want to dust off my boots and sweater collection. Since my winter clothes are buried in another side of the house, a low carb tamale pie will do just fine thank you.

Meat Ingredient Filling:

 1 ½ pound ground beef

½ cup of finely chopped onion

2 garlic cloves minced

1 cup of tomato sauce

1 tablespoon of ground chili powder

1 tablespoon of ground cumin powder

¼ teaspoon of black pepper

¼ teaspoon of cayenne pepper

1 ½ teaspoon of sea salt

Preparation of Meat Filling:

 In a large skillet brown the ground beef along with the onion and garlic. Add the tomato sauce and combine. Next add the chili powder, cumin powder, black pepper, cayenne pepper and salt.

Add this mixture to the cast iron skillet. Pour the tamale mixture over the meat mixture and bake in a 400 degrees for 45 minutes or until you can insert a tooth pick into the tamale portion and it comes out clean.

“Tamale” Topping Ingredients:

 4 eggs

1 cup coconut milk

4 ounces of cream cheese

½ cup melted butter cooled

1 cup coconut flour

½ teaspoon salt

1 ½ teaspoon of baking powder

1 teaspoon of sugar substitute

½ cup shredded cheddar cheese

Tamale Topping Preparation:

 Preheat oven to 400 degrees.

Grease a 10 inch cast iron skillet

In a large up stand mixer, whisk the eggs, milk and butter on low.

In another medium size bowl mix the coconut flour, salt, baking powder and sugar substitute together.

Add the dry mixture into the wet ingredients inside the stand mixer. Beat on low or stir to combine.

Pour the tamale mixture over the meat mixture in the cast iron and bake in a 400 degrees for about 45 minutes or until you can insert a tooth pick into the tamale portion and it comes out clean.

Allow to cool slightly before serving. Top with sour cream, Sriracha sauce and  sliced avocados if desired.

Net carbs: 3.2


Low Carb Chicken Cordon Bleu Casserole

A great casserole can act like a superhero. It can serve a crowd, be assembled quickly and make great leftovers in a single bound. I am in love with this recipe and I am looking forward to making it again soon. Based on my family’s reaction, I think they are praying this makes another appearance soon.

low carb chicken cordon bleu

I wanted to recreate the delicious flavors of Chicken Cordon Bleu but without the hassle of assembling individual chicken rolls. Frankly, who has time for that? We all live busy lives and whenever we can cut corners, I say si por favor! (yes, please).

I made this casserole when my daughter and son-in-love recently came for a weekend visit. They make perfect guinea pigs, so chances are I am trying something new when they visit. It gives me the opportunity to get creative with eager testers.

This recipe hits all my requirements when cooking for guests. It’s quick, delicious and gets me to my guests fast. Who wants to be in the kitchen for hours when you can spend it connecting with family and friends? So many lovely memories are made around the dinner table and I aim to make as many as possible.

 Low Carb Chicken Cordon Bleu Casserole


1 whole cooked chicken, bones removed, meat shredded (I used a rotisserie chicken to save time)

½ pound thinly sliced deli-style ham, chopped

¼ pound thinly sliced Swiss cheese


½ cup of butter

1 pint of heavy whipping cream

1 cup of parmesan cheese (the one in the container not fresh)

¼ pound of chopped Swiss cheese.

1 tablespoon brown mustard

1 teaspoon sea salt

¼ teaspoon of cayenne pepper

¼ teaspoon pepper


One 8 ounce bag of plain pork rinds ground to make two cups

1 cup of parmesan cheese (the one that comes in a container not fresh)


Preheat oven to 350 F. Butter a 9×12 inch baking container.

Place the cooked shredded chicken on the bottom of the baking dish. Add the chopped ham and spread it over the chicken. Lay the Swiss cheese on top of the ham and chicken.


Melt the butter in a large sauce pot over medium heat. When butter is melted, stir in the heavy whipping cream allow to gently boil. Lower the temperature and add the one cup of parmesan cheese and the ¼ cup of chopped Swiss cheese. Stir and allow to cook until the sauce is well incorporated and thickens. Lastly, stir in the mustard, cayenne pepper, black pepper, and salt. Pour sauce evenly over the entire casserole.


Mix the one cup of parmesan cheese with the two cups of ground plain pork rinds. Add this topping to the casserole.

Bake at 350 degrees for 45 minutes or until the casserole is hot and bubbly and the topping is lightly brown. Remove from oven and let the casserole cool at least 5 minutes before serving.

Enjoy in good health!





Low Carb Mocha Blackout Brownie

Some days you just need a big dose of chocolate. Our son is not a big chocolate lover and frankly, I sometimes wonder what’s wrong with the boy. All kidding aside, it’s hard for this girl to understand those who don’t love chocolate. I know that when I start to crave chocolate it’s an indicator that my magnesium levels have dropped. Maybe, these fortunate souls just have high magnesium levels.

low carb blackout brownies

All I know is that sometimes the only thing that will knockout a chocolate craving, is to go into my kitchen and begin experimenting. After all, my chocolate threshold may be low but this is no reason to succumb to a regular sugar laden treat.

I am also aware that when I am under an unusual amount of stress it can deplete my magnesium. Do you know that even good events can put us under stress? This is why it’s vital that we learn to listen to what our bodies are trying to tell us.

How do I balance all that’s on my plate? First and foremost, by spending time with God in prayer and his word. Sure it’s fun to run to my kitchen to find an excuse to indulge in a chocolate treat, but nothing compares to the peace that comes from spending time in his presence.

I often get asked if eating a low carb diet feels depriving? I am not denying that there will be times a craving for something specific will come, but it’s been my experience that with a little perseverance a healthier alternative can be had.

I was hoping to create the richest, darkest brownie possible so that one serving would quench my need for something chocolaty. Thankfully, the use of Hershey’s Special Dark Cocoa Powder made that possible.


1  8 ounce package of softened cream cheese

2 sticks of butter softened

6 eggs

2 cups of sugar substitute (I use swerve)

1 ½ tablespoon of baking powder

1 cup of Hershey’s Special Dark Cocoa Powder

1 ½ cups of almond flour

½ cup of Hershey’s sugar-free chocolate chips

2 teaspoons of instant espresso powder

½ cup of walnuts (optional)


 Pre-heat of to 350 degrees.

In a large stand-up mixer stir the cream cheese, butter and sugar substitute until light and fluffy. Add the 6 eggs one at a time mix till fully incorporated. Next add the dark cocoa powder, almond flour, baking powder, sugar-free chocolate chips, espresso powder and walnuts.

Bake brownies in a 12×12 pan for 25 minutes or until a toothpick inserted comes out clean. Enjoy in good health!