Shandra Redwine

Keto-friendly and gluten free Alfredo Sauce 1 stick butter 1 1/2 C heavy whipping cream 4 T cream cheese 3/4 C grated parmesan 1. heat butter, HWC, and cream cheese and stir until melted. 2. add parmesan and simmer on low for 30 minutes, stirring occasionally Spaghetti Squash 1. cut a large spaghetti squash in half and place open side down, into a large pan filled with an inch of water. 2. Microwave for approximately 10 minutes or until squash is soft when poked. Roughly shr

Keto-friendly and gluten free 1/2 C shredded cheddar (per shell) 1. Pour cheddar onto a parchment lined baking sheet and spread into shape and size of a taco shell 2. Bake at 400* until brown - just before it starts to burn for a crisp shell. Pull out earlier for a flexible shell. 3. Allow to cool to touch, peel off parchment and place over or in an object to form into taco shape while cooling. ie: over a wooden spoon or bend inside a small dish 4. Fill with whatever you wa

Keto-friendly and gluten free 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 s

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 HWC and cream cheese to a simmer.

The ketogenic diet essentially uses your body fat as an energy source – so there are obvious weight loss benefits. On keto, your insulin (the fat storing hormone) levels drop greatly which turns your body into a fat burning machine. Scientifically, the ketogenic diet has shown better results compared to low-fat and high-carb diets; even in the long term. - https://www.ruled.me/guide-keto-diet/#benefits-of-keto A low-carb diet is low in carbohydrates, like sugary, pasta, rice

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 my recipe)

Keto-friendly and gluten free 6 large jalapenos 1 T butter 1/4 C diced onion 2 cloves minced garlic 12 slices of bacon 1/2 lb of ground sausage 1/4 C parmesan cheese 1/4 C sour cream 4 oz cream cheese 1. Saute onion and garlic in butter until soft. Add sausage until no longer pink and drain grease. Add to a mixing bowl with all remaining ingredients and combine. 2. Slice jalapenos in half the long way and use a spoon to scrape out the seeds and membrane. Spoon mixture into

Keto - friendly and gluten free 1 package of sugar-free chocolate pudding mix 1/3 C whipped cream cheese 1/2 C heavy whipping cream water or almond milk (thin to preference) 1. Mix all together Variations: Use any flavor sugar-free instant pudding mix. Top with nuts and whipped cream.

1/2 t salt 1 1/2 T cumin 1 t chili powder 1/2 t garlic powder 1/4 t onion powder 1/4 t crushed red pepper flakes 1/2 t paprika 1. combine all in a small bowl. Seasons approximately 1 lb of meat.

Keto-friendly and gluten free 1 1/2 C shredded mozzarella cheese 2 T cubed cream cheese 2 large eggs - beaten 1/3 C coconut or almond flour 1. preheat the oven to 425* Line baking sheet with parchment pape 2. combine shredded mozzarella and cubed cream cheese in a large bowl. Microwave for 90 seconds, stirring halfway through. Stir again at the end until well incorporated. 3. Add eggs and flour. Knead with your hands until a dough forms. If the dough becomes hard before full