Shandra Redwine

3 T almond flour 1 T melted butter 1/2 t baking powder 1 egg 1. Combine all in a small microwave safe bowl - NOTE: bread will be the shape of the bowl, so choose accordingly 2. microwave for 90 seconds. Allow to cool slightly, then toast or bake. (This step really improves the texture) Meal Ideas * Bagel - add cinnamon and Stevia and top with cream cheese * Muffin/corn bread/biscuit - add cheese and spices and bake for a tasty side * Breakfast sandwich - top with your favorit

Keto-friendly and gluten free (pictured) Wendy's Baconator - no bun I am strict Keto meaning I don't cheat and I consume under 20 grams of carbs/day. As hard as I try to eat only fresh, grass fed, organic foods, there are times that it just isn't possible. Don't despair Keto'ers, there are plenty of decent fast food options. Here's a list of some of my favorite local choices that are totally keto-friendly. If you should find yourself in no-mans land, just remember to stick

I am often asked "How did you get started". "How do you find the motivation?" "How long did it take you". Here's the truth, for me. It's usally not easy but that's why it's worth it. I didn't lose weight in a short time, it's taken years - hell I'm still at it! I've fluctuated, failed, fallen off the wagon and started over a million times over. I seem to find the greatest success and constinency when I make a plan and create a habit. How? Like this: 1. Make A Plan Don't say "

Keto-friendly and gluten free 1 lb ground beef 1/4 C chopped onion 2 cloves minced garlic 2 T olive oil 1/4 t garlic powder 1/4 t onion powder 1/2 T italian seasoning 1 packet or 1 t Stevia 1 ball fresh mozzarella cut into chunks 1 11 oz can tomato sauce 1 C shredded italian blend cheese 1. preheat oven to 375*. In a medium bowl combine beef, onion, an garlic. Form mixture into 2 inch balls. Press a mozzarella chunk into the middle and close it up. 2. place all meatballs i

1 lb cooked ground beef - seasoned (see Taco Seasoning recipe) 1 1/2 C shredded cheddar or taco blend 1/4 C chopped onion Toppings: sour cream salsa chopped green onion diced tomatoes (limit for Keto) avocado chunks hot sauce Throw it all in a bowl "Chipotle style" or add over "cauliflower rice" (see my recipe) Variations: * "chipotle burrito bowl" - use shredded seasoned chicken and sauteed peppers as the base, over cilantro lime cauliflower rice (see my recipe) * experiment

Keto-friendly and gluten free 10 oz can chunk chicken 1/4 C grated parmesan 1 large Egg 1. spread chicken across a baking sheet and bake at 350* for 10 minute or until dried out. Remove and turn oven to 500* 2. place in bowl and add other ingredients, combine and form into a ball. Use hands to press and form onto a baking sheet in the shape of a pizza crust 2. bake 5-8 minutes or until evenly browned 3. top with your favorite pizza toppings and then return to oven for another

Keto-friendly and gluten free 2 zucchinis sliced into strips (use a mandolin slicer or other tool made for this purpose) 1 lb ground beef 1 T butter or olive oil 1/4 onion chopped 2 C shredded cheddar or taco blend 1 11oz can enchilada sauce *Zucchinis can release a lot of water during baking. I like to place the strips on a baking pan and bake at 300* for about 20 minutes before rolling them up. 1. saute onions in butter until soft, add ground beef and cook until no longer

Keto-friendly and gluten free 1 large head of cauliflower roughly chopped 2 T olive oil 1 T butter 1/4 C chopped cilantro 1/2 lime 1. add chopped cauli to food processor and blend to a rice consistency. *no food processor? Grate cauli head on a box or handheld grater or chop by hand 2. cook rice in olive oil and butter on low until soft, rice texture 3. add cilantro and squeeze lime over. Stir to combine. Meal Ideas: * Use as a base for a "Chipotle" copycat burrito bowl (see

Keto-friendly and gluten free 1 lb cooked ground beef - seasoned (see Taco Seasoning recipe) 1 1/2 C shredded cheddar or taco blend 1/4 C chopped onion Toppings: sour cream salsa chopped green onion diced tomatoes (limit for Keto) avocado chunks hot sauce Throw it all in a bowl "Chipotle style" or add over "cauliflower rice" (see my recipe) Variations: * "chipotle burrito bowl" - use shredded seasoned chicken and sauteed peppers as the base, over cilantro lime cauliflower ric

Keto-friendly and gluten free 1 large head of cauliflower chopped 1 T butter 1/2 C water 6 slices chopped cooked bacon 1/4 chopped onion 4 cloves garlic - minced 1 C heavy whipping cream 3 T cream cheese 3/4 C shredded cheddar cheese 3/4 C crushed pork rinds 1. preheat the oven to 375* - Saute onion and garlic in butter until soft. Add cauliflower and water, cover and simmer on med-low until cauliflower is very soft (like baked potato) 2. in separate small sauce pan bring HW