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!
  • 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!

    This Recipe Thing

    Yesterday, I was awoken from a dream at 2 a.m. with the compelling need to get up and not just write down the recipe but to go down to my cold kitchen and begin preparing the recipe I was dreaming about. Sometimes this recipe thing is both a blessing and a curse. I would much rather have been in bed all snuggly and warm but no my mind kept saying, “Get Up! You know you want to make it!” I looked at the clock and quietly left the warmth of my cocoon not wanting to wake my snoring husband (who came down an hour later, telling me I shouldn’t listen to the voices in my head.) Little does he know I ignore most of the voices but that’s another matter.

    Recipe Dreams and 50 Day Cleanse

    I’ve been told several times this week, “You only have 12 days left of the cleanse. So then you can go back to eating the same way you did before.” Many people don’t understand that eating the way I did before led me to a disease I did not want nor would wish on my worst enemy. It led my husband to a disease he did not want. No, we’re not going back to our old way of eating. We are however going to start another cycle of the cleanse on June 7th. I also plan on doing a 3rd cycle of the cleanse on July 27th. It’s interesting at how much we make sure our outside bodies are cleaned every day but ignore our insides. We bathe every day, we shower, we keep our living environments clean, but we forget that our insides need cleaning too.

    I took my car in for an oil change and asked if I could watch them drain the used oil from the car. Of course, they thought I was nuts – I assured them most people do, so it’s okay. I asked them questions too. Like, “What would happen if you didn’t drain the old used oil from a car?” The technician looked at me in astonishment – and then began to go into his dialogue. “If you don’t drain the old, used, black oil from the car and just add the good the stuff, the good stuff would not be able to do its job. The used oil would clog up the engine and the engine wouldn’t run correctly. By draining all the old oil, we make sure the engine can run at its optimum level.”

    This got me to thinking about the 50 Day Cleanse. The first 5 days – water fasting – of this cleanse does the same thing for us. It clears out our brain fog, it clears out all the sugar and helps our bodies burn fat for fuel instead of being clogged with all the sugar and processed foods we’ve eaten to this point. I know some of you decided not to do the first 5 days and proceeded right to doing the intermittent fasting, but like my car that needed the oil change, you won’t get the same kind of results as those who have gritted their teeth and made it through the five days.

    This also got me to thinking about how much impact what we put in our mouths has on our health. Did you know that the lining of our intestines becomes clogged with food we eat? Just ask anyone with Crohn’s disease. Just going straight to the intermittent fasting without giving your body a chance to reset itself and your organs a chance to heal, you’re kind of pouring clean oil on the used, old oil. Cleansing our digestive track with the 5-day water fast is just like draining a car’s old oil.

    Nourishing Raw Alkaline Vegan Alternatives

    I have always loved sour cream and giving up dairy is one of the most difficult aspects of this cleanse. But it’s been well worth it. I’ve been asking myself questions before going to bed at night to help me make a nourishing raw alkaline vegan alternative to the dairy that I miss so much. Here are three recipes I’ve dreamed about in the last couple of weeks.

    3 Ingredient Cantaloupe Ice Cream

    Cantaloupe Ice Cream

    • 1 cantaloupe, seeded, peeled, cut into chunks and frozen
    • 1 coconut (water and 1 cup of coconut meat used) Freeze remainder of the meat for later use.
    • 2 teaspoons organic vanilla extract
    • ½ cup water

    Place all ingredients in food processor or Nutri bullet. Process until smooth.

    Freeze in a metal bowl until firm. About 3 hours.

    Serve.

    Makes about 6 servings.

    Variations: In place of the cantaloupe you can also use 3 pints of berries, 3 bananas, 8 apricots, or any other alkaline fruit. I’m thinking about making it with some frozen pears I found in my freezer from last fall.

    Avocado Bliss

    Avocado & Mango Bliss with my Pineapple Salsa and Sweet Seed “Taco Meat”

    Avocado Bliss

    • 2 ripe avocados
    • Juice of one lime (measured out)
    • Water (same amount as the measured lime juice)
    • ¼ teaspoon Himalayan salt
    • 1 teaspoon oregano
    • 1/8 – ¼ teaspoon ground Habanero Pepper
    • ¼ cup Avocado Oil

    Whirl together in food processor until creamy.

    This is one of my favorite things because it has the same consistency of sour cream.

    Variation: Use two mangoes for the avocados.

    I’m so glad that my talent of dreaming in recipes can benefit so many. I am beginning to understand that my dreams are not only changing my own health but having an effect on so many others. This recipe thing is changing lives just like the 50 Day Cleanse.

     

     

    Changing the Legs of Our Relationships

    How often do we think about food on a normal day? I used to think about eating, what I was going to make for dinner, for my husband’s lunch, and dessert all the time. I used to think about making sure our cupboards were overstocked with food items that I picked up really cheap because it was on sale and I had a coupon for it. Since I started the 50 Day Cleanse my thinking about food has changed. I now look at all that food I stocked up over the years as an anchor that was holding me down. This Cleanse is changing the legs of my relationships. 

    I know “What on earth is she talking about?” Change the legs of a relationship?

    Let’s take food, for instance, We all need to eat it to survive. We all have a relationship with food. We are making choices, thinking, eating, regretting, indulging, satisfying, giving in to our cravings for food. These are the legs in our relationship with food.

    As someone who for most of her life has tried to lose weight or maintain weight loss to no avail, I have never tried to change these legs with this relationship. How many legs does my relationship have? It takes at least three legs to make a stool stand up. But my relationship to food has had at least seven legs at one time.

    Food Relationship Legs

    • Craving
    • Rewarding
    • Thinking
    • Indulging
    • Satisfying
    • Dreaming
    • Stocking up
    • Buying
    • Eating

    While at least four of these legs are still with me today. I need to eat. I need to buy food. I need, at times, to stock up. And in my case, I need to dream about recipes. But do I need the other ones? No. All my cravings for food are gone. I used to crave chocolate all the time. Now it hits me once in a while and I can talk myself out of it. I know that when a person craves chocolate, they are usually deficient in magnesium. So I take a couple magnesium tablets and the craving is gone.

    Same with indulging. I just don’t do it anymore. The 50 Day Cleanse has given me the tools to listen to my body and give it what it needs instead of rewarding myself with a toxic, sugar laden treat. The first 5 days of this cleanse takes your mind off thinking about food all the time and helps you see where you need to change.

    I used to spend hours weekly coming up with menus and grocery lists. While I still use a menu and grocery list, it no longer takes hours just about 10 minutes and I am ready to go. Eating raw alkaline meals and only once a day has dramatically cut our food bill down to almost nothing and we’re not eating only salads every day but they are yummy.

    I’m also changing the legs on my other relationships as well during this time. Saving things to use someday is a leg I’ve used in rationalizing my skill of holding onto things I don’t need. Or how about this leg, “My kids might need/want it some day!” Ask the kids if they need or want whatever IT is. If they want IT and they’re old enough give it to them now or put it in a hope chest for them for when they move out. If they don’t want it, get rid of it. Family heirlooms are another leg. I’ve been going through my home with the eyes of my kids thinking about what they would keep and what they would toss after I’m gone. It’s eye opening. They probably don’t want the bottle collection with all the president’s faces you got from your mom. They’re not going to need or want 100 paper towel tubes or all the used gift wrap you’ve saved for the last ten years (which you never use anymore). Save the important things. Today is someday.  I am hoping that my children and grandchildren will want all the recipes I’ve conjured up over the years, like this one below.

    Recipe of the Week

    Taco Meat

    Raw Sweet “Taco Meat” 

    Always use organic

    • 1 sweet potato, shredded
    • 3 carrots, shredded
    • 1 mall red onion, shredded
    • 1 cup sunflower seeds, soaked four hours, drained well
    • 1 cup pumpkin seeds, soaked four hours, drained well
    • 1 Tablespoon cumin
    • 1 Tablespoon oregano
    • 1/2 teaspoon paprika
    • 1/2 teaspoon chili powder
    • 1/2 teaspoon coriander
    • 1/2 teaspoon garlic powder
    • 1/4 teaspoon onion powder
    • 1/8 – 1/4 ground habanero pepper
    • 1/2 teaspoon Himalayan salt

    Place the first five ingredients in a food processor and process until it looks like the texture of loose cooked ground meat.

    Empty into a large bowl and add spices.

    Serve in a wrap with mashed avocado or on a salad with an avocado dressing.

    Enjoy

    Makes about 6 cups.

     

     

     

    The Joe Cookie

    Everyone who knows me personally knows that I am married to the human Cookie Monster. He loves all kinds of cookies but can only enjoy certain ones at certain times of the year. Italian Donut cookies in the winter months, chocolate chip cookies for back-to-school and macaroons for the Spring Holy Days. Now with health conditions as they are and sugar not in his diet, we’ve I’ve been working on revamping recipes that are both sweet and satisfying but don’t mess up with his diet. Today The Joe Cookie was born.

    I originally found this recipe online but tweaked it so much that it’s taken on a life of its own.


    The Joe Cookie

    • 2 cups flaked dried coconut, unsweetened
    • 1/2 cup Essential Seven Mix
    • 1/3 cup yacon syrup (coconut nectar, honey, or maple syrup can also be used)
    • 1 cup full-fat organic coconut milk ( I love the Natural Directions brand)
    • 1/3 cup organic, virgin, fresh pressed, unrefined coconut oil (Dr. Bronner’s), melted
    • Grated peel of 1 orange
    • 1 teaspoon vanilla
    • 1/2 teaspoon orange extract

    Mix it all up in a bowl. Take a heaping tablespoon of dough and roll into a ball, flatten slightly. Place on a parchment paper lined cookie sheet. Bake at 325* for 35 minutes. Cool on metal rack.

    Makes 18 cookies.

    A variation on this is using the cookie dough as a crust, which I did below then filled it with a coconut cream filling (I added 2 heaping Tablespoons of raw cacao).

    The Joe Cookie is a big hit with my Joe and he also loved the pie too. I’m still playing with the recipe, not really satisfied with my first attempt. But will let you all know when it’s done. Recipe remakes are sometimes a big hit the first time out but some need time to gel both in my mind and in the final product.

    Enjoy!