top of page

Kindly KETO!

I'm sure you've heard some buzz about the KETO diet. Many of the Paleo experts also have advice on KETO. So what is KETO?

Here are the main components:

  • restricted diet with very low carbs (originally designed for epilepsy patients in the 1920's)

  • restricting carbs (sugar and starch) lowers glucose levels and the body starts to burn fat for energy and produces ketones

  • less overall protein (no processed meats, unless they are very clean)

  • emphasis on high quality fats (avocado, salmon, coconut oil)

What are the benefits:

  • weight loss

  • reduced risk of diabetes

  • reduced risk of heart disease

  • reduced risk of cancer

  • fights brain and neurological disorders

First let's look at some KETO snacks. With ultra-low carb (25% of your daily intake) here are some ideas:


Coconut butter has its own sweetness. You'll love this quick snack.

  • 1 cup coconut oil (or 1/2 cup coconut oil & 1/2 cup coconut butter)

  • 1/2 cup chia seeds

  • 1 tsp vanilla extract

  • 1/4 cup unsweetened coconut flakes

  1. Using a hand mixer, mix all ingredients together in a bowl.

  2. Spoon into muffin cups/muffin tin and freeze for an hour.

  3. Sprinkle with extra coconut flakes if desired


You don't have to forgo nachos! All you need to do is change up the chip.

  • Shredded cheddar cheese

  • 1 avocado

  • 1 jalapeno

  • lime juice

  1. Cheddar chips don’t stay crispy long, so make them right before serving the guacamole.

  2. Guacamole usually taste bests chilled so either refrigerate the avocados for an hour or two before making the guacamole or press plastic wrap against the surface of the made guacamole to protect it from air (which turns it brown), and chill for several hours before serving.

  3. Preheat oven to 400º F/205º C.

  4. Line a baking sheet with parchment or Silpat.

  5. Drop heaping tablespoons of grated cheddar onto the baking sheet. Space the mounds a few inches apart. You should get approximately 16 mounds. Spread the cheddar mounds out into circles about 2 inches/5 cm wide.

  6. Bake 8 minutes until the cheese is melted and bubbling.

  7. Let the cheese set for a minute until it starts to solidify, then lift the Cheddar rounds off the baking sheet with a spatula. The cheese will quickly cool into “chips.” The Cheddar chips will not be perfectly round; if you want them to be, then use kitchen shears to trim the edges.

  8. Prep all the guacamole ingredients and have them ready so the guacamole can be mixed together immediately after the avocados are cut.

  9. Halve the avocados and remove the pits. Use a knife to cut the flesh into small cubes. Scoop the cubed flesh out with a spoon into a medium


I know, these recipes sound a little crazy, but they are soooo good.

  • 1 lb Ground Grass-fed Beef)

  • 3 oz Cheese Mozzarella Works Best, But Cheddar Is Fine

  • 3 Tbsp Parmesan cheese

  • 1 tsp Garlic Powder

  • 1/2 tsp Salt

  • 1/2 tsp Pepper

  1. Cut the cheese into cubes (1cm by 1cm)

  2. Mix the dry ingredients with the ground beef

  3. Wrap the cubes of cheese in ground

  4. Pan fry the meatballs. Cover with a lid to capture the heat all around.


I do miss grilled cheese. Here is a great grain-free version. You can do anything with cauliflower.

  • 1 medium head of cauliflower (raw), cut into small florets and stem removed

  • 1 large egg

  • 1/2 cup shredded Parmesan cheese

  • 1 tsp Italian herb seasoning

  • 2 thick slices of white cheddar cheese (you can also use shredded cheddar cheese)

  1. Preheat oven to 450F. Place cauliflower into food processor and pulse until crumbs about half the size of a grain of rice.

  2. Place cauliflower into large microwave safe bowl and microwave for 2 minutes. Your cauliflower should be soft and tender (and hot!). (If you don't want to use the microwave to dry out the cauliflower and prefer to steam and wring with a cloth to dry, check out my wringing instructions here.)

  3. Stir cauliflower to mix up the bottom and top cauliflower. Place back into the microwave and cook for another 3 minutes. Remove and stir again so that all the cauliflower cooks evenly. Place back into microwave and cook for 5 minutes. At this point, you should see the cauliflower is starting to become drier. Microwave for another 5 minutes. Cauliflower should still be slightly moist to the touch but should look dry and clumped up (like photo above; similar to as if someone had chewed it up and spit it back out.) If you've made cauliflower pizza or breadsticks with the cloth wringing dry method, it should look the same.

  4. Allow cauliflower to cool for a few minutes. Then add in egg and cheese. Stir to combine until smooth paste forms. Stir in seasoning. Divide dough into 4 equal parts. Place onto large baking sheet lined with parchment paper. Using your knuckles and fingers, shape into square bread slices about 1/3 inch thick. Bake cauliflower bread for about 15-18 minutes or until golden brown. Remove from oven and let cool a few minutes.

  5. Using a good spatula, carefully slide cauliflower bread off of parchment paper. Now you are ready to assemble your sandwiches. You can do this a few different ways. You can either cook on the stove top as you would normally cook a grilled cheese. You can also place sandwiches into toaster oven and broil for several minutes (5-10) until cheese is completely melted and bread is toasty. If you don't own a toaster oven, you can also do this in the oven.


Try this one for a unique taste.

  • 2 lb boneless chicken thighs

  • Sea salt and pepper

  • Steamed spaghetti squash, broccoli, zucchini noodles etc., for serving


  • 4 medium tomatoes

  • 1 handful parsley

  • 1 handful basil or cilantro

  • Pinch of salt and pepper

  • Juice of 1 lemon

  1. Place the tahini, lemon juice, garlic, minced garlic, chicken in a bowl with a generous pinch of salt and pepper and mix well to coat. Marinate for 30 minutes in the refrigerator (optional).

  2. Preheat the oven to 350 degrees and prepare a cookie sheet with parchment paper. Place the chicken on the cookie sheet and bake for 25 minutes. Place the tomatoes, herbs, lemon and salt and pepper in the food processor and pulse until well combined, set aside.

  3. When the chicken is done turn the oven to broil for 2 or 3 minutes to make it golden brown. Place the chicken on top of your favorite steamed vegetable and top with herb salsa. Serve and enjoy.


Salad combinations are endless. Check your shopping list below for all of the options.

  • Lettuce (I prefer a mix of romaine and dark leafy greens.)

  • Cherry Tomatoes

  • Chopped Avocado

  • Broccolini

  • Shaved Emmental Cheese

  • any protein

  1. Chop and top with any Primal Kitchen dressing (or any oil & vinegar combo). Primal Kitchen products can be found at,,, King Soopers and Walmart.


Easy peesy! Get those Omega-3's.

8 ounces smoked salmon, shredded into small pieces (230 g)

  • 1 Thai chile pepper or other hot pepper, seeded and finely chopped

  • 1 teaspoon grated ginger (5 ml)

  • 1 small garlic clove, pressed or finely chopped

  • 2 teaspoons toasted sesame oil (10 ml)

  • 2 teaspoons rice vinegar (10 ml)

  • 2 tablespoons Primal Kitchen Mayo (30 ml)

  • Seaweed Snacks, or Nori cut into 4 squares

  • Cucumber, thinly sliced

  • Avocado, cut into thin wedges

  • Black sesame seeds, for garnish

  1. Whisk together chile pepper, ginger, garlic, sesame oil, rice vinegar and mayo.

  2. Mix in the salmon.

  3. Spoon about a tablespoon of salmon onto a small square of dried seaweed. Add a strip of cucumber and avocado. Fold the seaweed around the salmon so it’s in the shape of an ice-cream cone. Garnish with black sesame seeds.