I recently went to Trader Joe's and saw that they had some Pumpkin Scone cookies on sale. It seemed almost too good to be true when I laid my eyes on them, but I definitely wanted to re-create these and have them be a part of my keto repertoire as soon as possible. Truth be told, my girlfriend has a bit of a sweet tooth and was really insistent on having a keto version. So, after heading to the farmer's market, I saw these beautiful squash on sale for only $1 per! I couldn't resist as the ...
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Pumpkin Pie Spice Scone Cookies
October 11, 2014 by 4 Comments
- October 11, 2014
- 4 COMMENTS
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Creamy Crab Zucchini Casserole
November 29, 2016 by 2 Comments
This crab zucchini casserole recipe is like crab dip in casserole form. While chunks of crab are the star of the dish, the creamy sauce flavored with hints of onion and the traditional Old Bay seasoning play a delightful supporting role. Zucchini noodles, or zoodles, provide the backdrop for recipe. The whole thing is topped off with a layer of melted cheese. Yup! It’s definitely keto comfort food! This recipe uses steamed zoodles as a base for the casserole. Keto friendly pasta noodles ...
- November 29, 2016
- 2 COMMENTS
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Mini Pumpkin Spice Muffins
October 20, 2016 by 7 Comments
In less than half an hour, you can have a generous batch of mini pumpkin spice muffins. This is a great quick breakfast or snack. The best part? These are rich with the pumpkin spice flavors that we all love without the sugar or junk ingredients. Be sure to buy pure pumpkin, opting for organic if possible. Also use no sugar added 100% sunflower seed butter. Feel free to change the spices around if you prefer. If you’re not a fan of nutmeg, use ground ginger, or simply use all ground cinnamon. ...
- October 20, 2016
- 7 COMMENTS
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One-Pan Pepper Jack Brussels Sprouts
July 3, 2018 by Leave a Comment
Brussels sprouts have not always been a fan favorite of the vegetable world. Even my own mother refused to cook them due to her traumatic childhood experience with the miniature cabbage! But the truth about this stalky cabbage, grown for the edible buds, is that it is packed with vitamin C and vitamin K and a moderate amount of fiber. In fact, one cup of Brussels sprouts has nearly double the amount of vitamin C as the same amount of oranges! This one-pan side dish begins with blanched ...
- July 3, 2018
- 0 COMMENTS
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What is Monounsaturated Fat? Everything You Need to Know About This Healthy Fat
April 3, 2019 by Leave a Comment
Of the four types of dietary fat, monounsaturated fat is the only one that isn’t riddled with controversy. Just one search for “healthy fat” will yield thousands of articles recommending the consumption of foods that are high in monounsaturated fats. Regardless of the diet or the person, it seems that this fatty acid is unanimously crowned as being healthy. The same cannot be said for other naturally occurring fats like saturated fats and polyunsaturated fats, which both have research backing ...
- April 3, 2019
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Keto King Ranch Chicken
December 11, 2013 by 2 Comments
I loved my old King Ranch Chicken recipe and have been trying to convert it to keto ever since I've been on this way of eating. I knew when I came up with a good tortilla recipe the rest would fall into place. Now that I have that tortilla recipe, I am happy to say I now have the keto version of King Ranch Chicken! I hope you enjoy it as much as we do! Makes 12 servings of Keto King Ranch Chicken The Preparation 3 cups chicken, cut up in bite sized pieces* 1 cup chicken broth ...
- December 11, 2013
- 2 COMMENTS
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Keto Carrot Cake
July 14, 2020 by 9 Comments
Carrot cake is far from keto-friendly. The carrots, cake, and cream cheese icing saturate each slice with excess sugar and net carbs. Although you can have other types of cake on keto — such as chocolate mug cake or keto cheesecake — they simply don't match the unique texture and flavor of a high-quality carrot cake with cream cheese frosting. However, this doesn't mean you have to give up carrot cake to reach your keto goals. In fact, by using what we've learned from other low-carb cake ...
- July 14, 2020
- 9 COMMENTS
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What is Polyunsaturated Fat? The Truth About This “Healthy” Fat
April 3, 2019 by 1 Comment
Most of our fat intake comes from three types of fatty acids: polyunsaturated, monounsaturated, and saturated. Each one has unique properties that interact with our bodies in different ways. Polyunsaturated fats, in particular, sparked the first investigations into how certain fats may be essential for optimal health, growth, and development. This led to the discovery of omega-6s, omega-3s, and what we now know as "essential fatty acids" — which are all polyunsaturated fats. Despite the ...
- April 3, 2019
- 1 COMMENTS
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Roasted Chicken Thighs in Red Pepper Sauce
July 9, 2019 by 1 Comment
Got some chicken thighs to use up, but not sure how to go about it? Or perhaps you’re finally ready to get off the low-fat chicken breast train and commit to using the best part of the chicken. (I’m biased, I know.) Here’s an easy roasted chicken thigh dinner that features minimal prep but maximum flavor. The creamy red pepper sauce turns this recipe into a restaurant quality dish, punctuated by goat cheese and fresh parsley. You’ll want to add this recipe to your regular dinner ...
- July 9, 2019
- 1 COMMENTS
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Kayla Cote Lost 75 Lbs and Improved Her Acid Reflux
January 14, 2017 by 2 Comments
I have been following Ruled.me and love the website, meal ideas and tips. I even go back sometimes and re-read as a refresher. The longer you are on a "diet" I find you get lazy in a way and need to go back to the basics. I have been on a keto diet for over a year now and have had amazing progress. Just a little background for you, I have had issues with GERD (Gastroesophageal Reflux Disease) since I was 16, over 10 years. Originally I was having trouble breathing when the acid went into my ...
- January 14, 2017
- 2 COMMENTS
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