Keto Crepes

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Keto Crepes

Posted by cemmerich in autoimmune disease, breakfast, coconut flour, gall bladder, gluten free, high fat/moderate protein, immune system, nut free, Paleo, PURE PROTEIN/FAT DAY, Uncategorized, vegetarian, Weight Loss 08 Nov 2013

Testimony of the Day

“Where’s the closest bathroom?” was the first question that would come out of my mouth when we would step foot into a restaurant. From as early as I can remember I have suffered from horrible stomach pains after eating meals. I always laughed off my “digestive issues” until one day after my 2-year-old daughter saw me holding my stomach in the fetal position on the couch after a “fun” night out for dinner. She worriedly asked my husband “What’s wrong with Mommy?” I knew at that point I had to get some answers and so I began the very long road to healing my gut.

I was referred to a gastroentrologist who told me, although my gallbladder was functioning at a healthy rate, it should be removed. I was not keen on having an organ taken out of my body, so instead he told me to stay away from butter and oils. I did just that…and lived on boring salads with low-fat dressing for years. Yes, my stomach pains did go away, but my diet was so boring! Then, slowly but surely, I started to get sick again. First it was pneumonia, then nearly once a month I would get almost flu-ish and end up in bed. My weight started to fluctuate, but the last straw was when I came down with shingles. I knew, at 28, that something bad was going on in my body. My doctor told me not to worry, and shingles were completely normal in a 28-year-old woman. It was just too much “stress” in my life…but I wasn’t stressed!

Then one night (when I couldn’t sleep…due to the steroids they pumped in me to combat the shingles) I was researching my issues and came across celiac disease. My mind raced as every description matched mine. The next day I made a conscious decision to cut out wheat. I was ecstatic! I immediately felt a difference in my energy, moods, etc.

After a month of eating gluten-free, I decided to contact my doctor and get a test to “confirm” my allergy. He reluctantly did the tests and cheerfully called me the next week to tell me I didn’t have celiac…but possibly a gluten “sensitivity”. I was crushed! I thought I had found the answer to all my problems. But, as Maria points out, there is a large percentage of false negatives when tested for celiac.

Fast forward to today. I am ever so grateful to have met Maria! I try to adhere to a ketogenic diet, which means high-fat (butter and oils, gasp!), moderate protein and low-carb foods. I have never enjoyed such a wide array of foods in my entire life! Eating is now fun again! My stomach issues have completely disappeared  but what’s more astonishing are the other changes: my clearer thinking, my muscle definition, my energy levels, my skin, my moods. The list goes on and on. I am a group fitness instructor and most days of the week I need to be in the gym all morning strength training and teaching high-intensity cardio. I usually don’t get home until late afternoon and a ketogenic diet allows me to have the energy to do this! I sometimes even need to remind myself to eat!

And my Raynaud’s syndrome completely DISAPPEARED  This photograph is evidence of what my husband used to refer to as my “corpse” fingers. For 8 months out of the year I would lose complete feeling in not only all of my fingers, but my toes and nose as well! My husband even bought me a very expensive pair of boots that I would clomp around in…and that STILL didn’t work. I would spend hours just focusing on trying to get blood back into my fingers, to no avail. Out of the blue one day, after switching to a high-fat diet, I suddenly realized I have not lost any feeling since! It’s crazy!

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One other “plus”: I have been addicted to Diet Mountain Dew since college (over 10 years ago). I used to say “If you want to kill me, lock me in a room without Diet Dew”. I would drink SIX cans a day. I was so proud of myself when I cut down to four! After eating this way, I suddenly felt ill whenever I would try to slug a can. So I completely quit my pop addiction cold-turkey. The weird thing is, my body doesn’t need the caffeine! The fats in my diet drive my energy sky-high. Now, if you would have told me I wouldn’t drink pop five years ago, I would have died laughing!

I am forever indebted to Maria…for opening my horizons to the ketogenic diet and freeing me from a life of boring salads!” Kristen

To get the results like Kristen, click here to get started. A year from now you will thank yourself!

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 Flu Shot or Not?

I recently gave a presentation to a large group of people and one woman in particular was frustrated that I thought supplements were needed on this diet if it was in fact a “perfect” diet. I explained how if she likes fermented veggies like Kim Chi, that she can get a lot of probiotics that way, but most people do not eat fermented veggies so I show the importance of supplementing with a few vitamins and minerals that help keep the immune system strong. 70% of our immune system comes from our gut. Keeping the gut healthy with good gut bacteria is defense #1! After this discussion, I asked the group to raise their hand if they get the flu shot and sure enough, she raised her hand. Interesting…

Instead of the flu shot, my family makes sure to get extra bifido bacteria (from food and/or supplements), vitamin D (in the fall and winter months), extra vitamin C from herbs and spices, as well as eating a keto-adapted diet.

The 4 things I suggest instead of the flu shot are:

1. Enhancing vitamin D levels to 70-90 ng/ml (which is obtained by less than 5% of Americans!).  In an article called, “Vitamin D Proven More Effective Than Both Anti-Viral Drugs and Vaccines at Preventing the Flu,” studies show that Vitamin D is not only healthy for many other reasons, but it also is more effective than getting an expensive and toxic flu shot. I found it interesting how they link the flu to winter months because that is when the majority of people are deficient in vitamin D (since vitamin D comes naturally from the sun). “Vitamin D acts as an immune system modulator, preventing excessive production of inflammatory cytokines and increasing macrophage (a type of white cell) activity. Vitamin D also stimulates the production of potent anti-microbial peptides in other white blood cells and in epithelial cells lining the respiratory tract, protecting the lungs from infection.”

NOTE: Even my boys who were living on the Equator for the first years of their life and never had sunscreen on had vitamin D levels LOWER than 30 ng/ml when we first brought them home.

2. Increase vitamin C with a keto-adapted diet and lots of herbs: There are also other factors that help keep your immune system strong such as sugar/starch intake. Vitamin C is needed by white blood cells so that they could phagocytize viruses and bacteria. White blood cells require a 50 times higher concentration inside the cell as outside so they have to accumulate vitamin C. There is something called a “phagocytic index” which tells you how rapidly a particular lymphocyte can gobble up a virus, bacteria, or cancer cell. In 1970, Linus Pauling, discovered that white blood cells need a high dose of vitamin C and that is when he came up with his theory that you need high doses of vitamin C to combat the common cold. We know that glucose and vitamin C have similar chemical structures, so what happens when the sugar levels go up? They compete for one another when entering the cells. And the thing that mediates the entry of glucose into the cells is the same thing that mediates the entry of vitamin C into the cells. If there is more glucose around, there is going to be less vitamin C allowed into the cell. It doesn’t take much: a blood sugar value of 120 reduces the phagocytic index by 75%. So when you eat sugar, think of your immune system slowing down to a crawl. Eating a well-formulated keto-adapted diet helps keep your vitamin C levels high and in return, enhances your immune system.

3. Optimize Zinc levels: Another one that many people are deficient in is zinc. Zinc is essential for keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Zinc is critical in wound healing. It’s also important to have zinc to help build the stomach acid you need in order to pull the minerals from your food to begin with. A healthy thyroid produces stomach acid. If you are deficient in hydrochloric acid you can’t absorb the nutrients for bone health and thyroid function. You could be taking a “magic pill” and if you don’t have enough hydrochloric acid, you wouldn’t benefit from the “magic”. So focusing on your digestion is step one.

Correcting a zinc deficiency can go a long way toward helping the frustrated dieter control impulses to eat something sweet, something fatty, or something devoid of nutrition in an attempt to satisfy an inner compulsion.

You lose zinc as you sweat and through excess urination. So in the beginning of a keto-adapted diet, you will be low in zinc. The average American consumes less than 10 mg of zinc per day, far less than what is required for normal sugar metabolism or the other functions of zinc in the body. A zinc deficiency is a huge issue with PMS and salty cravings, or craving a bite of sweetness after each meal.

Our modern day soil is low in zinc, so the best source of zinc is animal products. Oysters, seafood and organic red meat are your best choices for zinc. So if you are a vegetarian, I suggest adding in a supplement. Certain prescriptions, including birth control, deplete zinc in our body. A zinc deficiency can cause birth defects such as cleft palates.

Click HERE to find the zinc I love because it is attached to an amino acid for quality absorption. I use to do a zinc test in my nutrition classes to see if the participants were deficient in zinc and on average 39 out of the 50 participants were! This bottle gives directions on how to test your zinc level too. I suggest 30-50mg at breakfast…please note that as you increase zinc, it can cause nausea so slowly increase. Start with 15mg a day for a week, and then double it the next week. Increase again until you are at 50mg a day.

4. Increase good gut bacteria: The first 2 years of life are crucial for our long-term immune responses. Bacterial colonization patterns set up in the first years and continue to grow throughout our lifetime. The medications and foods that we give our kids totally affect this delicate balance.

Acne would also be an indication of low good bacteria. Having a bought of diarrhea, taking an antibiotic, eating a diet high in refined carbohydrates as well as stress can all deplete a healthy intestinal flora. If a child has been on an antibiotic, it is extremely important to replenish the beneficial bacteria lost by taking a quality probiotics supplement.

A healthy body has 2 POUNDS of good gut bacteria in the large intestine where the typical American has almost none! Could this be why there is so much depression, obesity, sleep issues going on? Serotonin comes from our gut! Low gut bacteria causes low moods, intense cravings, poor sleep and even weight gain. Did you ever wonder why the Asians can eat so much rice without gaining weight? They eat fermented veggies and foods before meals which are filled with good gut bacteria (click HERE for source).  I think this is a supplement everyone should take. Click HERE for adults and click HERE to find the one my kids take.

Click HERE to find ways to increase your immune system.

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Keto-Crepes with Keto Syrup
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Breakfast
Cuisine: French
Serves: 2
Ingredients
  • CREPES
  • 4 eggs
  • ¼ cup unsweetened almond milk
  • 1 TBS coconut flour
  • 1 TBS Swerve (or a drop of stevia glycerite)
  • 1 tsp vanilla
  • ¼ tsp almond extract
  • Coconut oil for frying
  • SYRUP
  • 1 cup organic butter
  • 1 cup Swerve confectioners
  • 1 cup unsweetened almond milk
Instructions
  1. In a large bowl combine all the ingredients and mix on high until smooth. Let the mixture sit for a few minutes or store in the fridge overnight for easy breakfast (the mixture thickens a little).
  2. Stir again just before using.
  3. Heat a large cast iron skillet onto medium high. Have a pot holder close by (the handle gets very hot).
  4. Pour a few tablespoons of the batter into the well greased skillet. With the pot holder on your hand, swirl the dough all around the pan to have a very thin layer of batter that covers the whole pan.
  5. Cook for 2 minutes or until golden brown and cooked all the way through.
  6. Remove from skillet and fold in ½ and then fold in ½ again.
  7. Top with homemade syrup.
  8. To make the syrup: In a large saucepan, heat the butter over high heat. Whisking every few seconds. The butter will “fluff” up to the top of the saucepan and then fall back down. Watch for lots of brown flecks and remove from heat. Watch closely, you do not want “black” flecks.
  9. Remove from heat and whisk in the Swerve until smooth.
  10. Whisk in the almond milk.
  11. This will thicken in the fridge.
  12. Use the Syrup within 1 week… it if lasts that long!
Notes
NUTRITIONAL COMPARISON (per serving)
Traditional Crepes = 202 calories, 10.6g fat, 12.9g protein, 14.4g carbs, trace fiber
“Healthified” Crepes (depending on how much oil is absorbed) = 145 calories, 9.4g fat, 11.7g protein, 2.8g carbs, 1.4g fiber (59% fat, 32% protein, 8% carbs)

NUTRITIONAL COMPARISON (per ¼ cup serving)
Maple Syrup = 206 calories, 0.2g fat, 0g protein, 52.8g carbs
“Healthified” Syrup = 138 calories, 15.6g fat, 0.2g protein, 0.1g carb (99% fat, 1% protein, 0% carbs)

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Great deals on Nut and Seed Flours!

If you use this link for your Nuts.com flour orders I can a little percentage that enables me to buy flours to experiment and make more great recipes! So stock up on one of these great “Maria Approved” flours:
Almond Flour (I buy the 25 pound bag and keep extra in the freezer, only $5.49 a pound!)

Coconut Flour
Hazelnut flour
Pumpkin seed flour
Click HERE to get the deal. Thanks so much for your support!

My sister-in-law wrote this on my Facebook wall: “The delivery guy giggles out loud when he hands me this box with my almond flour in it. What a knucklehead!!”

I laughed for about 5 minutes after reading that and I’m still giggling as I post this:)

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NOTE: Always check with your primary health care professional before adding in any supplements.

  • Roxanne W November 8, 2013 at 1:37 pm / Reply

    Hi Maria,

    I love so many of your recipes ! Just checking on the syrup for this one, 3 cups?

  • Roxanne W November 8, 2013 at 1:43 pm / Reply

    Update: sorry, I just noticed it can be kept and not all used at once. Great idea to make some extra !

  • Maureen November 8, 2013 at 2:11 pm / Reply

    Hi Maria, these look great! Is it necessary to use unsalted butter for the syrup? Or is salted ok?
    Thanks!!!

    • cemmerich November 8, 2013 at 2:20 pm / Reply

      That should work fine. :)

  • Amber November 8, 2013 at 2:18 pm / Reply

    Hi Maria, not sure if you will be comfortable answering this, but decided to give it a shot. I take 4000 IU daily of a liquid vitamin D supplement. I want to start my 7 and 8 year old on it as well. I know a lot of suggested supplement dosages are too low to have any therapeutic value, but I also don’t want to give my little ones too much. Can you suggest a vitamin d dosage for kids? Or what do you give your boys? Thanks, Amber

  • Tricia November 8, 2013 at 3:35 pm / Reply

    Maria, I am about to order the Zinc and Metagenics ultra flora from your amazon store, and want to get the vitamin D too, but don’t see a link in your article for it? Which would you recommend please? Thanks. ~Tricia.

  • steve November 8, 2013 at 4:20 pm / Reply

    FYI: ‘Fenugreek’ is the yellowish spice used to simulate maple syrup flavor in the artificial syrups. A bit of this in warm butter should bring out the true syrupy flavor. A useful spice/flavor in many situations.

    PS: Consuming enough of the spice causes your sweat to smell subtly like maple syrup as well — no more deodorant : )

    • cemmerich November 8, 2013 at 7:37 pm / Reply

      Thanks for the tip! :)

  • Lyn November 8, 2013 at 4:21 pm / Reply

    Hi Maria~

    I was going to wait until I see you on the 19th for the class to ask you this, however Kristen’s Testimony of the Day has prompted me to write to you today. She says, “I try to adhere to a ketogenic diet, which means high-fat (butter and oils, gasp!), moderate protein and low-carb foods.”

    So, my dilemma: I had my gall bladder out 18 years ago. I had bile crystallizations from a very low, to no fat diet (Remember the fat-free craze back then?), and not the cholesterol kind.
    Later, after I started to study natural cures, etc., I realized I could have rid myself of them, as my gall bladder was perfectly healthy, and still have it today. I miss it! :-(

    Anyway, what is your advice / opinion for people with no gall bladder when it comes to the ketogenic diet, with regard to the high fat intake? I am a big fan of Dr. Mercola, who recommends Beta Plus, containing 100 mgs of ox bile acid for us missing our gb’s.
    I am planning on trying to eat the ketogenic diet after I attend the class. Sounds so delicious to me. Also, will you have any of your books for sale at your house?

    • cemmerich November 8, 2013 at 7:36 pm / Reply

      Hi, yes, I agree with Dr. Mercola. All my books will be for sale at my house. See you then! :)

      • Kim Douglas November 9, 2013 at 4:11 pm / Reply

        Lyn, I so miss my gall bladder too! I found CHOLACOL by Standard Process (purchased on Amazon) has been the best supplement with ox bile for me and I have tried many. 2 tabs contain 700 mg Collinsonia (root) and purified bovine bile salts.

        • Lyn November 9, 2013 at 4:21 pm / Reply

          Thank you, Kim. I will research that. :-)

          • Lyn November 9, 2013 at 4:40 pm /

            Hello again, Kim~
            I was researching this and reading the reviews on Amazon. Some customers had problems with an Amazon distributor sending out old stock. I guess they have resolved the issue now. Anyway, one reviewer had information about a website called http://www.pureformulas.com. I went there and the product is 15.60 per bottle, compared to the 35.34 on Amazon, plus FREE SHIPPING on all orders. It’s free on Amazon because the price is over 35.00. The reviews have sold me, so I will be ordering today. Thank you so much for taking the time to write about my post. Have a great day! Lyn

          • Lyn November 9, 2013 at 5:33 pm /

            Oh! They are out of stock! I will have to wait… :-)

  • ChristaWalz November 8, 2013 at 5:17 pm / Reply

    What vitamin D3 and vitamin C do you recommend for children?
    Thanks!

  • Wenchypoo November 8, 2013 at 7:23 pm / Reply

    I will wholeheartedly get behind you on the zinc thing–my husband used to get sick every 3-4 weeks (usually dragging home stuff from work), and then naturally I would eventually wind up sick too. After upping all of the immune defense vitamins and minerals (including zinc), he quit getting sick so often. Now, he only requires extra zinc in the winter months to ward off his co-worker sickness floating through the air.

    I was amazed the first time I tried it alone–a cold that normally lasted a couple of weeks got whittled down to 3 days!! I’m a big fan of zinc, but know that women have to be careful with it, as they can overdose easily. My immune system is hyperactive due to my arthritis, but an anti-inflammatory diet seems to have lowered it to normal-human levels, so it’s nice to see I don’t have to sacrifice my anti-inflammatory diet just to gain (or regain) stellar immunity against hubby’s co-workers.

    That’s how I got sick when I was a kid–my brother would drag stuff home from kindergarten (measles, mumps, chickenpox, etc.), and then I would get it after he was done with it. If left alone, I’m pretty immune–especially to flu. I’ve never had a flu shot, and I’ve never had the flu.

  • Dawn November 8, 2013 at 7:49 pm / Reply

    The ultra flora plus has maltodextrin (sugar) and list soy as an ingredient then says it’s soy free.

    • cemmerich November 8, 2013 at 8:40 pm / Reply

      That is listed incorrectly. If you go to metagenics site, it doesn’t list that.

  • Maryanne November 8, 2013 at 9:21 pm / Reply

    They turned out really ‘eggy’…

  • AM November 9, 2013 at 9:19 am / Reply

    Maria, I have Amazon Prime…do you know if I order through your store will it the 2 day shipping still be free, on the Prime items? It doesn’t look like Amazon let’s the storefront specify if an item is eligible for Prime shipping.

    • cemmerich November 9, 2013 at 2:48 pm / Reply

      Yes, all amazon prime and other free shipping rules apply at checkout. :)

  • Paula November 9, 2013 at 3:15 pm / Reply

    Maria, I was wondering what your thoughts are on taking rhodiola and maca? I have read some information on both but would like to have your thoughts on them. Thank you.

    • cemmerich November 9, 2013 at 3:20 pm / Reply

      Maca can be good for libido. I haven’t used rhodiola. ;)

  • Clare Giammusso November 9, 2013 at 3:44 pm / Reply

    I just made the syrup but once I added the almond milk it was no longer syrupy. The butter never really rose to the top and I let it brown a little but didn’t wait for the brown bits. Could this make a difference? Also I used the softened Kerry Gold not the bar. Do you think it will thicken in the fridge. I used a little on pancakes and even though it’s watery, it tastes fantastic.

  • Joanne November 9, 2013 at 6:09 pm / Reply

    Maria,
    When we reach the level of Vitamin d that is optimal, what do we do about our d supplements. Do we reduce to 1000 or to 400 or do we skip for for a few months then get retested? How do we maintain this level that is optimal. I am currently above 140dl….how do i maintain that? No one seems to mention about this. would be a great help as to what you do with your boys when they get to their optimal levels. many thanks, joanne from canada.

  • Joanne November 9, 2013 at 6:11 pm / Reply

    maria, would zinc pecolinate be acceptable? it has made a wonderful clear skin for my teenage son.

  • barbara Schlatter November 9, 2013 at 6:39 pm / Reply

    Maria, I really hope that you do not mind my comment ! I made your crepes – my husband thought that they were very * egg y*m more like a sweet omelette, so I am thinking of adding some PSYLLIUM POWDER*, what do you think? I ask you because I do not want to waste the Psyllium pouder. Or may be ground golden flax seeds? Men!
    thank you , Barbara.

  • KathyM November 9, 2013 at 6:41 pm / Reply

    I’m spending so much more time in the kitchen, and having a great time at it, thanks to all your great recipes. My hubby is loving it. We enjoyed the keto-crepes & syrup yesterday and then had the syrup on pumpkin eggs this AM. GOODNESS x 10! Thanks for all you do!

    So many times I’ve heard how “restricting” the low-carb way of life is… hey with recipes like these… how can it be?? I’m off to make Amazing Bread and ice cream!

  • Ania November 9, 2013 at 6:49 pm / Reply

    I have never been big on supplements (and against flu shots) but after reading a lot about them here on your site, I would like to start, especially since my family and I live in Quebec, where the winters can be very harsh! Regarding supplements; What would you suggest as a daily dosage of Vitamin D for an adult? And for children ages 5 – 10? What about Mg and K2 for an adult given there are no major health issues? Also do you take Cod Liver Oil? Is it really that great as it is advertised? Thank you!

    • cemmerich November 9, 2013 at 8:49 pm / Reply

      Dosage really depends on several factors. What your vitamin D levels are, where you live, what your symptoms are. That is what I do in a health assessment. And yes, I think D3, K2 and cod liver oil are all great options for most people. :)

  • barbara Schlatter November 9, 2013 at 9:17 pm / Reply

    Maria, the almond flour @nuts.com costs $137.25 for 25 lbs., $5.49 a lb. ! NOT $ 4. 29 !!

    • cemmerich November 10, 2013 at 3:14 pm / Reply

      Sorry, that was a typo. Fixed above.

  • Elli November 10, 2013 at 5:01 am / Reply

    Maria, how much zinc and vitamin C, and what type would you recommend for children and infants. I have a 7 month old who has been up every 1-2 hours at night fight teething and illnesses. It doesn’t help that I work in the ER and bring home lots of bugs! The flu vaccine is required where I work. Those who do not get vaccinated get terminated

    • cemmerich November 10, 2013 at 3:23 pm / Reply

      That really depends on their levels and what their symptoms are. I would have to do a health assessment to know for sure. :)

  • Michel November 10, 2013 at 4:51 pm / Reply

    Hello Maria,

    What is a common zinc dosage, during winter, for kids ages 4 and 7 who live in the Southwest. I usually get them the flu shot, but this year I would like to try the supplements you recommended.

    • cemmerich November 10, 2013 at 11:30 pm / Reply

      They really depends on a lot of factors. I can help with a health assessment. :)

  • Jennifer November 10, 2013 at 8:13 pm / Reply

    Hi Maria,
    I was wondering if you take xylitol and put it in a coffee grinder, will it make “confectioners” xylitol? or will it not taste right? I would like to try the syrup but no confectioners non-sugar.

    • cemmerich November 10, 2013 at 11:32 pm / Reply

      That should work. :)

  • joanne November 11, 2013 at 12:54 am / Reply

    I did the same thing and it was still too gritty. I could not get it to be smooth. Then Jenn Eloff suggested that I use Erythritol powdered as it was made from commercial machines, that I could not emulate their machines to get the fine powdery product….I tried it the next time and it was perfect. I now keep Erythritol powdered on hand “only for my frostings and syrups”. I was grateful for the tip….hope that helps.

    • cemmerich November 11, 2013 at 2:14 pm / Reply

      Yes, I use Swerve confectioners for this. :)

  • Sarah November 11, 2013 at 2:06 am / Reply

    About taking a bifido supplement when I’m on an antibiotic, do you recommend taking them together? Or is it best to take them at different times during the day?

    • cemmerich November 11, 2013 at 2:15 pm / Reply

      You could take a different times of the day. Make sure to continue to take bifido after you stop the antibiotic too. :)

  • Jamie November 11, 2013 at 3:10 am / Reply

    Maria,
    Made these this morning and they were a hit with the whole family (my husband, and 4 kids ages 10,8,3, and 2). I thought they were great without syrup and just ate mine with melted butter, YUM! Thanks for the great recipe!

    • cemmerich November 11, 2013 at 2:17 pm / Reply

      Thanks!

  • Diane November 11, 2013 at 4:34 am / Reply

    When I read that taking N-Acetyl Cysteine was as option instead of getting a flu shot, I tried it and no flu for the past 3 years!

  • Dalena November 11, 2013 at 3:16 pm / Reply

    Can we use Almond flour instead of Coconut flour? Or just a gluten free all purpose flour?

  • Dalena November 11, 2013 at 6:59 pm / Reply

    Also is xylitol considered Keto?

    • cemmerich November 11, 2013 at 11:03 pm / Reply

      Yes, xylitol is ok in moderation. ;)

  • Ania November 11, 2013 at 11:04 pm / Reply

    How do you know how to tweak ingredients if you use almond and coconut flour in one recipe that calls for either just one or the other????

    • cemmerich November 12, 2013 at 1:11 am / Reply

      Depends on the recipe. Sometimes a combination of coconut and almond flour works well too. ;)

  • Dalena November 12, 2013 at 6:37 pm / Reply

    Why do you say moderation? I use it in my morning tea and my kids drinks. is that too much?

    • cemmerich November 12, 2013 at 9:54 pm / Reply

      Yes, that is fine. Some people will use it throughout the day (treats, snacks, desserts, drinks) and then it can get to be too much. :)

  • Dawn November 12, 2013 at 6:55 pm / Reply

    I’m reading secrets to controlling your weight cravings and mood and I’m confused because it says to stay away from fermented foods but aren’t they good for you. I make kefir and that’s fermented.

    • cemmerich November 12, 2013 at 9:56 pm / Reply

      Hmm, I talk a lot in that book about increasing you intake of fermented foods, not staying away.

  • b November 17, 2013 at 3:50 am / Reply

    Physician here. If I were you, I’d jump at the chance for a free flu shot.
    The reason there are so many misconceptions about the flu shot is largely due to the lay public’s understanding of Influenza.
    We have taken to calling any stomach bug or upper respiratory infection “a flu.” Stomach flu. 24 hour flu. Et cetera. It’s all bullshit. There are hundreds of mild viruses that cause these symptoms, none of them are Influenza, and none of them are meant to be reduced by getting the flu shot. So when your aunt Kathy complains that her flu shot didn’t work because she threw up for two days in February, slap her gently across the face. That wasn’t flu, Kathy.
    I’ve had Influenza A once in my life, and once was enough. Two weeks of headache, myalgia, nausea, vomiting. Every day it felt like I had just woke up after being hit by a bus. I will never, EVER call any cold-with-some-squirts a “flu” anymore.
    Now. With that established, we still haven’t really figured out if you should get the shot or not.
    Advantages: Lower chance of acquiring Flu, maybe a less severe course if you do contract the infection.
    Disadvantages: sore deltoid for a day or two, maybe a mild cold-like illness for a few days.
    That’s essentially it. There’s a lot of polemic out there around vaccines, but most of it is hogwash, and the rest is mostly outdated concerns about chemicals that aren’t used any more.
    The flu vaccine contains no “live” virus whatsoever, nor does it contain any flu DNA. You cannot “get the flu” from a flu shot. What you can get is some side effects of your body mounting its immune response, hence the cold-like symptoms listed above.
    The flu vaccine does not contain thimerosal (exception- if you’re a senior citizen, they’ll still give you the thimerosal-containing vaccine. This is because you’re old, your immune system isn’t exactly top-notch anymore, and the vaccine which contains thimerosal also happens to have a better adjuvant, which helps potentiate the immune response. If you don’t know what I’m talking about, don’t worry about it. Don’t even google it. There’s about as much evidence for vaccine levels of thimerosal being harmful, as there is evidence for wifi signals being used to control your mind.)
    Some haters will also bring up rare, 1/1million complications, like Guillain-Barre Syndrome. This condition is ultra rare, can occur with any viral illness or immune response, and is actually MORE likely if you get the flu than if you get the vaccine. The risk of dying if you catch flu is 1/10000. The risk of Guillain-Barre if you get the vaccine is 1/1000000. So you do the math.
    That said, if you’re a young adult who is immunocompetent and is not pregnant, your chances of serious disability or death from influenza are pretty low. We encourage vaccination of medical staff NOT because we’re worried about the health of our workers. We vaccinate medical workers so that they are less likely to contract flu, and then kill off half a geriatric ward when they spread it.
    I don’t know why you have access to a flu shot, but if it’s because of your own health issues or health-related employment, it’s a no-brainer. Get it. If you’re not in a risk group, or around risky individuals, it’s less clear what your choice should be.
    That’s all I got. Keep in mind that while I’m a medical professional, allergy/immunology is not my area. Now go do some decent googling and then decide for yourself!

  • Debbie November 17, 2013 at 1:09 pm / Reply

    I just made these and loved them!!!! I was getting so bored with either hard boiled eggs or just plain pan fried eggs. I used just butter on them and they were great. However, I used 1 tablespoon of the dry stevia extract instead of swerve. Is that okay to continue to use?

    • cemmerich November 17, 2013 at 7:34 pm / Reply

      That is fine. Thanks!

  • Kara November 18, 2013 at 1:29 am / Reply

    Is it possible to have Raynaud’s syndrome and only see the symptoms in your feet and toes mostly? I have been having issues with my toes going numb and have been losing toenails esp when running. Now that its cold the numb toes is even worse, I was in the gym taking a kickboxing class one morning and they were numb for the first 20 min of class even though I was dripping sweat. I tried to explain that to my doctor and and didn’t seem to think it was a big deal, no reason for it. I also have nights where my feet swell and hurt a lot and I just don’t know why still and no ones been able to help me understand.

    • cemmerich November 18, 2013 at 4:17 pm / Reply

      That is possible, yes. :)

    • lfreeman November 28, 2013 at 3:59 am / Reply

      This could be a back injury. You should get this checked out.

  • Celestte November 18, 2013 at 2:28 am / Reply

    Thank you, Kristen, for your testimony. I recently took a photo of my finger the other day when it was cold and it looks exactly like your pic. I never understood why this would happen every winter; I thought it was my body rejecting the cold, lol. I dream of living on an island somewhere someday. I have been nearly ketogenic the past 2 years, but not strictly. I am encouraged by your testimony and be completely strict from now on. I do not want to go on medication!

  • Debbie November 24, 2013 at 3:21 pm / Reply

    Finally got to try these crepes today….oh my goodness!!!!!! Love them! I used a smaller crepe pan than you probably used and got 5 nice crepes out of the recipe. They thickened up very well without waiting overnight. I used butter for two of the crepes, then coconut oil for the other three. They are all absolutely delicious and I don’t even need the syrup! This is a great option for my regular scrambled egg breakfasts.

    • cemmerich November 24, 2013 at 9:42 pm / Reply

      Thanks!

  • miriam November 24, 2013 at 9:33 pm / Reply

    YUMMMY!.. just made 1/2 recipe today and they were really scrumptious with a side of bacon!!.. the syrup was surprisingly very tasty i was thinking of adding in a drop of maple extract next time.. but i just read about the fenugreek.. may try that!
    THanks for all your hard work Maria.. just finished your latest book and it was quite helpful to me.. as i have been following a ‘healthy paleo’ diet but not getting the wt loss results i want.. switched to the ‘maria way’ and BOOM.. 2lb in 2 days.. and i didnt by any means starve myself.. ~1500 cals and in the proper ratio of ~80% fat…~ 60 gm protein and 30-40 effective grm carbs….miracle!!!..(~3o more to go!) will keep you up to date as time goes on.. very happy.. and satiated !!! :)
    One question though… why only red leaf salad.. i did nutrition comparison on multiple green veggies and could not see enough of a difference to see why only the few veggies (did see a few higher in cars like Kale.. but many had same nutritional value as your listed ones.. maybe i missed the explanation for having only celery, zucchini, red leaf and cucumber, cabbage… ??

    • cemmerich November 24, 2013 at 9:44 pm / Reply

      Thanks! You can use any lettuce. I just like red leaf flavor best. :)

  • little b January 6, 2014 at 3:00 pm / Reply

    I can’t get my hands on the swerve confectioner’s sugar in enough time, so I am wondering if I can use just like sugar or just like sugar brown as a replacement in the syrup?

    • cemmerich January 6, 2014 at 11:28 pm / Reply

      JLS should work. :)

      • Jo-Anne January 7, 2014 at 12:36 am / Reply

        Hi MAria, Can I use the powdered Erythritol?…I am not sure if it is equivalent to the Swerve confectioners as I don’t believe it has fillers (most confectioners does).
        Thanks, Jo-anne

        • cemmerich January 7, 2014 at 4:00 pm / Reply

          That should work. :)

  • Terra February 9, 2014 at 3:38 am / Reply

    I made these this morning using Kal stevia, served with heavy whipped cream made in ninja. I used the ninja for the crepe mix as well. Another great recipe! The fact that it is keto is a bonus! Thank you!

    • cemmerich February 9, 2014 at 2:28 pm / Reply

      Thanks!

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