Keto Bites

Since my husband has started his raw keto vegan journey in April, I have wanted to help him enjoy some desserts when we entertain or just as a snack. I also wanted to make sure he is getting enough good fats. These keto bites are the answer.

I know many of my followers have voiced their concern with our consumption of good fats aka avocados, coconut oil, coconut butter, sunflower butter, and high fat nuts. Here’s some info to keep in mind when it comes to fat.

Our brains are composed of 60% fat. It’s actually a no brainer (pun intended), we all need good natural fats in our diets. Plus, think about this…eating a diet high in monounsaturated fat helps us keep our memory and makes learning easier.

Our bodies crave these fats. They help us keep dementia at bay, help brain function as in speaking, memory, motor skills, and fats help push depression out.

These keto bites will help in getting these fats and they’ll also help you stay the course of eating this lifestyle.

Vegan Keto Pumpkin Pie Bites

1 cup mixed raw high fat nuts (macadamia, pecan, walnut, Brazil) soaked overnight

2 Tablespoons coconut oil

2 heaping Tablespoons puréed pumpkin

1 teaspoon pumpkin pie spice

5 drops liquid stevia (Trader Joe’s brand is my favorite)

1 Tablespoon coconut nectar

1/2 cup Essential Seed Mix

Whirl together in food processor. Spoon into mini muffin liners in a tin. Refrigerate 2 hours. Enjoy.

Makes 18 bites.

Vegan Keto Fudge Bites

2 cups soaked and drained pecans

1/2 cup golden flax meal

1/c cup unsweetened coconut flakes

1/4 cup carob powder (can substitute raw cacao powder)

1/2 cup raw vegan protein powder (Warrior Blend from Sunwarrior is my favorite)

1/2 teaspoon Himalayan salt

1/2 cup creamy unsweetened & unsalted sunflower butter

1/4 cup coconut oil

4 drops stevia

1 Tablespoon coconut nectar

1 Tablespoon vanilla

Whirl the first six ingredients in a food processor until nuts are broken down but not liquified, about 20 seconds.

Melt sunflower butter and coconut oil on low temp stir until smooth. Remove from heat. Stir in stevia, nectar, and vanilla.

Pour into food processor and whirl about 10 seconds, or until combined.

Use a small tablespoon to make 2 scoops of dough per bites. Roll into a ball. Place into mini muffin liners of a mini muffin pan. Refrigerate 2 hours before enjoying.

Makes 18.

Natural, good for you fats are exactly what our bodies crave. These little keto bites are just a small way to get what our brains are craving.

Advertisements

Learning

Ever since my sons were in grade school, I made it a point to learn something new when they began their school year. One year I learned how to decoupage, then I moved on to doing wall paint treatments. I loved doing the storm clouds on two of my sons ceiling. I also learned how to simplify my life and the list goes on and on. I keep a running list of what I’ll be learning and what I want to learn next.

Learning List

Making MRE’s for backpacking that are healthy, keto, and vegan

Learning how to market myself on the different social media platforms while also getting some work done.

I really want to learn how to knit, once and for all.

Making 1-minute videos that are on point, interesting, and relevant.

I want to learn how to code

Writing how-to books

Making sushi

Adding to my repertoire recipe creation

I’m already signed up for a couple of marketing courses and I’m really excited for them to start. But this knitting thing has held me captive when my mom tried teaching me when I was younger.

Have you ever thought about learning along with your son or daughter? Doing homework together is always a fun way to set an example. Plus, it’s good to have interests other than raising your kids because it helps you as they grow until they move out of the house and on to college.

I’m also learning how to make MREs (meal replacements). Here’s one that I’m making for my husband’s backpacking trip this weekend. It’s keto and raw vegan.

  • Keto Sunflower Seed Hummus

  • 1 cup raw sunflower seeds, soaked overnight, drained
  • 1 clove garlic
  • 2 teaspoons curry powder
  • 1/2 teaspoon Himalayan salt
  • 3 Tablespoons avocado oil
  • Juice of 1 lime
  • 3 – 4 Tablespoons water
  • Place all in food processor, process until smooth, scraping down the sides periodically. It’s ready to enjoy now or you can use your dehydrator and dry it for camping and backpacking food.
  • Dried Hummus

    Spread on parchment paper (cut to size of dehydrator trays) in a nice thin layer. Dehydrate for 6 hours on 125 degrees. Cool on trays. Pour the dried hummus into backpacking containers (we’re using recycled gelato containers that I’ve saved for eons). To reconstitute: Add 1 Tablespoon of water at a time until the desired consistency. Eat with crackers or crudités.

  • Try something new. Learning is life long. Once we stop learning, we stop growing.
  • Learning takes us to new heights and brings new opportunities!
  • Coconut Oil Packets – It’s my Friday Favorite

    This week I wanted to share with you a Friday Favorite that I never intended to buy. Ever go to Trader Joe’s and come out with things you’ve never bought before? All the time, right? A couple of weeks ago I bought their box of virgin unrefined coconut oil. I was intrigued by it, but not enough to do anything with it so it went into my pantry and there it sat, until I had a conversation with a client about getting more in our diet while we’re out and about.

    After that conversation, I went home and realized I had bought something for this purpose. I had these handy coconut oil packets but never really used them, until this last week. I had a couple of coffee meetings and don’t want to add all the creamers and sugars to my coffee so I popped these little cuties in my bag and off I went.

    They worked but I had to have one of the baristas cut the top off since they don’t have easy-to-open tops…or they are Laura proof. But it worked. I stirred it in and my coffee turned into a little vegan bulletproof paradise. Then I started thinking about all the other ways I could use these packets while traveling.

    Coconut oil packet uses while traveling

    • If you mix one packet with a packet of sugar available in your hotel room, you have a soothing foot and body scrub.
    • Take one packet and mix it with the used coffee grounds from the coffee pod you just had for breakfast, add a packet of sugar and you have a sweet coffee facial scrub that will wake up your skin and make your skin ultra soft.
    • It’s a great way to continue oil pulling on the road.
    • Need a deep conditioner, work a packet of the oil through your hair before you shampoo, or after you get out of the pool. It protects your hair from the bad chlorine impacts.
    • It also makes the perfect eye makeup remover. Then you can wash your entire face with it and not need a moisturizer.

  • I truly love the sweet coffee scrub.
  • Yes, this is me with absolutely, no makeup on.
  • That’s my Friday Favorite for the week.
  • Conversations build community.
  • Let’s chat!
  • Find Comfort in the Adventure

    Today, marks the beginning of a new journey for myself. Beginning has always been the most difficult thing for me to do. I heard a great message over the weekend about asking for what we need and just doing it. It’s scary putting myself out there for the world to see. It’s easy to hide behind words, behind a social media persona. But putting myself out there with photos and videos on the different social media platforms, that’s where I get scared and would rather hide in closet and be incognito. But there’s no comfort in being a ghost. I’m helping my husband prepare for a backpacking trip now that he’s lost almost 70 pounds all the while wanting to go with. But knowing that I haven’t disciplined myself in my eating and exercising to have the capability to take that trip. I needed to change the way I viewed comfort. I need to find comfort in the adventure.

    I love my “cooking” adventures, or should I say my “keeping it raw” adventures. I’m in my favorite room of my house…my kitchen. I can spend hours in my kitchen (and have) and never get bored. When I’m prepping a meal, I don’t eat. I’m so immersed in the creativity of the meal, I forget about everything else. It’s like an artist painting or sculpting. I have to remind myself to at least drink water.

    I don’t know what’s so frightening for me to get out of my comfort zone and be on a little screen that I have control of. I can press stop whenever I feel like it. I can write up talking points so I’m not confused, and I know where I want to go with the 45 seconds I’ve allotted myself. 45 seconds seems like a blip in time but when you’re in front of the camera it’s an eternity!

    45 seconds

    Why did I choose 45 seconds?

    If you think about all the things you can accomplish with that short amount of time, you can change your life in 45 second increments.

    Here are some things you can do in 45 seconds that will change your life.

    1. Make your bed
    2. Clean off the dining table
    3. Wipe down the front of your refrigerator
    4. Clean your bathroom mirror
    5. Do 30 crunches, pushups, jumping jacks
    6. Download a podcast or two
    7. Download a movie
    8. Straighten your desk
    9. Tell someone you love them.
    10. Send a text message
    11. Read through some emails
    12. Close your eyes and breathe!
    13. Begin planning an adventure
    14. Say a little prayer.

    Spend time doing these 45-second tasks every day and you’ll change parts of your life.

    Raw Food Adventure

    Raw Vegan Keto Lasagne

    Serves 6 hearty helpings

    • One recipe Macadamia “Ricotta” Cheese
    • 3 medium zucchini, sliced lengthwise into thin strips (I used a veggie peeler)
    • 3 medium purple carrots sliced lengthwise into thin strips (veggie peeler)
    • About 1/4 cup snipped purple carrot strips for topping (will look like bacon)

    Bacon lookalike

    Parsley Pumpkin Seed Pesto

    • 1 bunch flat leaf, Italian parsley, chopped
    • 1 clove garlic, sliced
    • 1/4 cup pumpkin seeds
    • 1/4 cup nutritional yeast
    • 1/2 cup avocado oil
    • 1/4 teaspoon Himalayan salt

    Whirl it around in a food processor adding up to 2 Tablespoons water if you like your pesto a bit thinner.

    First zucchini layer and macadamia ricotta

    Prepping the Lasagna

    1. Layer zucchini strips in a small rectangular glass casserole dish. It doesn’t matter which direction they go.
    2. Add some dollops of the macadamia ricotta cheese. Spreading it with a back of a spoon works great. You’ll need to take your time and be patient.
    3. Add a layer of carrot strips.
    4. Pesto layer same as the ricotta layer.
    5. Another layer of zucchini
    6. Pesto
    7. Carrot
    8. Ricotta
    9. Sprinkle on the snipped carrot strips.
  • Can eat immediately or chilled and eaten later. It’s great the day after.

    I’m getting out of my comfort zone and finding comfort in my adventures. How about you! Are you up for an adventure?

    Minding Your Mind and Keeping Your Memories

    With each pen stroke I made to the paper, my memories emptied themselves into beautiful flowery words. Each memory telling a story off my life. I was running out of ink and paper, I resorted to the crayons I found under the chair and wrote on the walls. Memories of childhood, of going to the little grocery store for my mom and the clerk always gave me a Twinkie because she thought I was such a good girl to do this nice thing for my mom. I wrote I wrote about the time a bee flew into our car and my sister freaking out…this first time I thought about being afraid of bees and bugs was a normal thing. For some reason I couldn’t hold onto my memories.

    My kitchen walls were filled with all the recipes I’ve collected in my mind and memory. Recipes I made from memory. Muffins, donuts, pancakes, veggie soup, avocado bliss, chicken and rice, pesto encrusted salmon all my go to recipes were written on the walls with the crayons I found.

    As the crayons and rooms were spent and filled, I found other things to write with and more areas to write on. I used some sharpees and wrote on the garage floor about all the places I’ve ever traveled to from memory. Writing each one out in detail and seeing where I’ve been seemed to be the most freeing exercise in futility I’ve ever done. I stood back and walked from room to room looking at all I had written…reliving each moment in memory.

    As I wrote reach memory out, my mind emptied itself of all the clutter I collected over the 55 years of my life. But I could no longer remember these memories as they were put down on paper (walls, post-it’s, napkins, tables, floors, shower curtains, etc). My mind was empty. It was like a data dump from a computer to a flash drive. I had no memory left, my mind had to be reformatted to accept and build new memories. I thought to myself “Who’s minding my mind?

    That’s when it happened.

    My alarm went off.

    I sat up to write out this strange dream/nightmare. I wrote in detail which is why I’m sharing this here. I kept thinking that it was only a dream, but it was also a wake up call. Then, as usual, for me at least, I asked myself questions about the dream and about how it related to my life as it is now.

    “Do Alzheimer’s patients feel like this when they are losing their memories? Where do their memories go? Do patients know they are losing their memories?” I don’t know the answers to these questions…but it would prove an interesting study. No…I don’t have memory issues, but in my dream I felt compelled to write everything out. If you looked at my computer monitor, I have sticky notes all around it. My office door is arrayed with sticky notes as is my refrigerator, my pantry, and my front door. All a sign of a busy life.

    “What’s the moral of this story?”

    • Keep remembering the moments in your life but try not to get stuck on in the past.
    • Write them out if you need to and read them. Share these memories with your children and grandchildren.
    • Connect or reconnect with family and friends.
    • Protect your memory.

    Minding your mind also includes making better food choices and eliminating those foods that don’t provide nutritional benefits but robs your body of necessary nutrients to support a vibrant quality of life.

    We’ve been told that fat is a culprit and we should eliminate it from our diets but our gray matter which holds our memories is made up of fat and without the right amount of fat we lose that elasticity and our memories will begin to slip at an earlier age.

    While dairy is a big allergy culprit that is being eliminated from diets across the board. It’s part of the Big 4 (dairy, eggs, sugar, grain) we are suggested to remove from our diets that might improve our life. Well, dairy is one of those food groups that is somewhat difficult to remove if you don’t have a food allergy to it. But there are all sorts of dairy alternatives to choose from. Alternative cheeses are great if you want to ingest all sorts of chemicals which are a detriment to our health.

    Being Italian and having to eliminate cheese is like a fish giving up water. I have tried to find good alternatives to ricotta cheese that didn’t have cashews, potatoes, or starches…and something that’s a good raw alternative! They don’t exist.

    So I went into my memory and came up with my own Macadamia “Ricotta” Cheese.

    Slightly wet ricotta cheese

    Macadamia “Ricotta” Cheese

    • 1 cup organic raw macadamia nuts, water soaked overnight in a covered container
    • 1/4 cup full fat coconut milk, no additives or emulsifiers
    • 1 clove garlic, minced and let to sit for 10 minutes to activate the alicin.
    • 1/4 teaspoon Himalayan salt
    • 1 teaspoon basil, oregano, Italian seasoning (optional)

    In a nutribullet or high powered blender, purée all the ingredients. Adding a teaspoon of water or more if necessary to make the mixture resemble ricotta cheese. Pour into a container and use as a dip or use as a component of a raw zucchini lasagne.

    Makes 1 cup ricotta cheese.

    Minding our mind and holding onto our memories is up to each of us. We make choices every day that will either keep our memories intact or make them disappear into nothingness.

    Choose wisely and protect those memories!

    Avocado Oil, My Skin’s Best Friend

    Since I take Friday’s off, I thought I would write about my favorite things I use each week. As you know, I use mostly organic personal products and eat mostly organic foods. I try my best to steer away from products that have too many ingredients. I try to buy the black of my food without a label from the produce and bulk sections of the store. The first of my Friday Faves is Avocado Oil. It really is my skin’s best friend!

    I use avocado oil in salad dressings and vinaigrettes. I use it as a topper on my soups. I put it on mashed cauliflower, and even carry it in a little eye dropper bottle in my purse so I can put it on my salads if I happen to be eating out. But the the best place I use avocado oil is in my daily facial routine.

    I wash my face with it. I don’t need any moisturizer afterwards. You’re probably asking yourself, “Is she crazy?” Most people think I am but that’s another story for another day. Did you know that the oil in avocados is the most similar to the oils in our skin? This makes perfect sense to me that we should be washing our faces with this any stop buying all the different products that cost an arm and leg. I love how this oil absorbs into my skin in about 10 minutes instead of the other moisturizers I’ve used in the past which just sat on the surface of my skin.

    I also love how I can use it to remove eye makeup without a burning sensation on my upper eyelid. It’s wonderful for a hair conditioner too, if you have extremely dry hair. I use it once a month as a follow up to my hair dye (organic too) as an extra precaution since any type of hair treatments and days of curling and straightening leave my hair dry.

    If you’re going to try some avocado oil either in your meals or in place of your facial and hair care, make sure it’s organic and cold pressed. Any oils you use should be organic and cold pressed since heating them kills all the nutrients. Also make sure it’s 100% avocado oil. Some brands are mixing avocado oil with soybean oil which contaminates the whole thing.

    Hats off to my skin’s best friend and probably yours!

    Raw Cream of Purple Carrot Soup

    I love everything purple. My phone is purple, my bathroom is purple, even my hair has streaks of purple. I find myself gravitating toward everything purple even in my food choices. Purple cabbage, purple radishes, purple cauliflower and even purple carrots I love these varieties. You never know what you’re going to get when you create a dish. These colors bring out the artist in me. I’m the colorful side of my marriage relationship, my husband is all black and white. Yet, he truly liked this Raw Cream of Purple Carrot Soup.

    My husband is a landscape photographer, he does everything in fine art quality black and white in Ansel Adams style. You can view some of his photos here and you’ll see what I mean. I on the other hand I bring color to his life, at least that’s what he always tells everyone! He also tells our friends he never know what I’m making for dinners or what’s in his food because I don’t use recipes. It’s true I don’t, I wrote a whole blog post about how I dream in flavors. I don’t anyone who does this.

    Most people will have a dream and get up to write….Nope! I get up to cook what I’ve dreamed about. This soup was in my dream last night. I was serving it to guests and they were really liking it. So here it is.

    Raw Cream of Purple Carrot Soup

    • 2 Purple carrots, chopped
    • 1 stalk celery, chopped
    • 1/8 cup chopped shallots
    • 1/2 of a large avocado, chopped
    • 1 clove garlic, sliced
    • 1/4 cup avocado oil
    • 1/4 t Himalayan salt
    • 1/8 t ground ginger
    • 1 teaspoon coconut amino acids
    • 1 cup water
    • 1/2 cup full fat coconut cream
    • 1 Tablespoon avocado oil for the topping
    • Toppings: pumpkin or sunflower seeds, cauliflower croutons, or chopped mint leaves

    Blend the first eight ingredients in a nutribullet or blender. Top with remaining tablespoon of the avocado oil and a topping of your choice. Makes 1 large serving or 2 smaller servings.

    Eating a raw, alkaline, keto, plant-based, vegan plan does take some creative out-of-the-box thinking but it’s so worth it in the end. Trust me. Your body will thank you. And maybe you’ll start dreaming in the flavors of this soup.