Testimony of the Day
Phone Client Testimony: “Almost 60 pounds gone and 50 pounds was in my FACE alone! LOL! Def can see a big change there and the before photo was taken at 10-15 pounds UNDER my highest weight late last summer. Amazing how weight AGES me. Ugh! Inside and out! So glad Im on this journey for better health and never gave up! By summer it will be crackin! LOL!” Jamie
To start your path to healthy healing click HERE.
A great testimony about last week’s Keto Life Class: “Dear Maria, thank you for such a wonderful class! I got all the supplements you suggested and for the first time in years I have energy and can sleep. I’m 54 and feel 25! It’s been a full two weeks on the keto diet 8# down plus inches lost! This hasn’t happened in 5 years. I’m not at all craving anything! I’m full, halfway thru my meals. I noticed the difference as soon as I started the supplements. My horrible hot flashes and night sweats have stopped and I’m actually happy again.
I also had been a three-year vegan, clean eating organic, non gmo, all home cooked foods plus chemical free from all make up, cleaners, laundry products, and even our mattress is organic with no relief until I started Keto and your supplements. Thank you so much.” – Patti
To sign up for the class Patti is referring to click HERE.
You may look at the ingredients for the Dairy-Free Avocado Ranch and wonder what coconut vinegar is. I use coconut vinegar in my recipes for many reasons but mainly because it exceeds all other vinegar in amino acids, vitamins, and mineral content. (see chart).
It is also a FOS (prebiotic that promotes digestive health). One common thing I get asked about is what do the probiotics eat on a ketogenic diet since you are not consuming sugar or starch? One tip I suggest is to take a tablespoon of coconut vinegar with your probiotics to help promote good gut flora. It is one of my secrets which most low carb practitioners do not know.
Coconut vinegar is super high in potassium because it is grown in rich mineral-filled volcanic soil. There is almost 200mg of potassium per tablespoon of fresh coconut sap.
If you don’t want to lose lean muscle, pay attention here! Since you lose a lot of sodium through the diuretic effect (loss of water retention) of a low-carb diet, you will eventually lose a lot of potassium as well. Keeping your potassium levels up helps to safeguard your lean muscle mass during weight loss. Also, just as with sodium, adequate potassium levels prevent cramping and fatigue. A deficiency in potassium causes low energy, heavy legs, salt cravings, and dizziness, and you may cry easily. Causes of low potassium would be dehydration from having diarrhea, sweating, and low-carb diets that are not well formulated.
I think it is interesting that doctors often recommend bananas and potatoes to their patients when they have high blood pressure. Sure they are going to recommend those things: they taste great, and people love them. But in reality, those two foods are causing the problem, not fixing it! Aside from that, there are foods that are much higher in potassium than the insulin-increasing banana and potato.
Don’t worry, it doesn’t taste like coconut!
Green "Eggs" and "Ham"
- 4 eggs
- 1/4 cup unsweetened almond milk
- 1 TBS coconut flour
- 1/4 tsp Redmond Real salt
- 1/4 cup finely chopped cilantro or herbs of your choice
- Coconut oil for frying
- 1/4 pound organic ground pork
- Celtic sea salt and fresh ground pepper
- DAIRY FREE AVOCADO RANCH: THIS WILL MAKE EXTRA
- 1 ripe avocado peeled and pitted
- 1 head garlic roasted and squeezed from the cloves (see below)
- 1/2 cup bone broth chicken or beef
- 1/2 cup homemade baconnaise or mayo
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh dill
- 1/2 teaspoon fish sauce
- 1/2 teaspoon coconut vinegar
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon onion powder
- 1/4 teaspoon Redmond Real salt
- 1/4 teaspoon ground black pepper
- OPTIONAL GARNISH:
- 1/4 cup salsa
- In a blender or food processor combine all the crepe ingredients and mix on high until smooth and batter <g class="gr_ gr_175 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar multiReplace" id="175" data-gr-id="175">turns</g> green. Let the mixture sit for a few minutes or store in the fridge overnight for easy breakfast (the mixture thickens a little).
- Stir again just before using.
- Heat a large cast iron skillet onto medium high. Have a pot holder close by (the handle gets very hot).
- Pour a few tablespoons of the batter into the <g class="gr_ gr_140 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling multiReplace" id="140" data-gr-id="140">well greased</g> 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.
- Cook for 2 minutes or until golden brown and cooked all the way through.
- Remove from skillet onto a plate for serving.
- Saute the ground pork and season with salt and pepper to taste.
- Fill the crepe with sauteed ground pork before rolling up.
- To Make the Avocado Ranch: Pulse the avocado in a food processor until broken up. Add the remaining ingredients and pulse to combine, then puree till smooth. Store in the refrigerator in a sealed container for up to 2 weeks.
- Top each filled crepe with 2 tablespoons of Avocado Ranch and salsa if desired.
Traditional Crepes = 334 calories, 21.4g fat, 26.9g protein, 17.4g carbs, trace fiber
"Healthified" Crepes (depending on how much oil is absorbed) = 298 calories, 20g fat, 26.9g protein, 3.5g carbs, 2g fiber (60% fat, 36% protein, 4% carbs)
Roasted garlic is something so different than raw garlic.
Craig and I were once eating at a Greek restaurant in St. Paul, MN called Shish. Craig’s kabobs came with a side of the white “mash” which we thought were garlic mashed potatoes. It had the consistency of mashed potatoes and had a smell of garlic. We asked the owner what it was and he said roasted whipped garlic. We tried it and we had to ask again to make sure there wasn’t anything added because it really tasted like mashed potatoes.
Nope, just roasted garlic. So, I came home and started making roasted garlic like mad. It is so tasty!
I also tried making it in my slow cooker and it works perfectly! I do a large batch and store extra in the freezer for meals, side dishes and salad dressings like the Dairy Free Avocado Ranch salad dressing.
To find my easy Roasted Garlic recipe, check out The Art of Healthy Eating Slow Cooker. Thank you all for your love and support!
Hi Maria, I posted earlier today asking advice on doing low carb but not high protein. I am finding it difficult. I live in Cambridge, England and some of your ingredients I have not been able to identify or purchase here. Please see my earlier post – much earlier because of the time difference. Thanks, Joanna
My meal plan packages make it really easy to do and only have 2 specialty ingredients in them (protein powder and sweetener). Otherwise just good whole foods.
Thanks for the avocado salad dressing recipe, I don’t suppose this recipe is pure protein and fat day approved?
You would have to add some more fat (extra mayo, etc.)
What are some of your great fat recipes other than the salad dressing hollandaise sauce and mayo that I can add?
Bernaise, etc. Just about any high fat sauce healthified. 😉
Do you take the coconut vinegar plain or mix it with something each day?
Put it in food, mix in water, etc. 🙂
These look fantastic! My kids will love it 🙂
I also have a question. The MCT oil in my health food store is a combination of mostly coconut oil and some camellia seed oil. Is camellia seed oil a ‘good’ fat or a ‘bad’ fat?
It looks like an ok option. 🙂
Hi :). I need help :)). I was making ur goldfish and used coconut flour by accident. Now I have a mixture of Parmesan, salt and coconut flour. Do u have any recipes for this mixture???? Thank u sooo much :))
Add more liquid and it should work out. Here is a chart to help.
Thank u sooooo much !
I’m curious what you think of the new cashew milk out on the market?
The unsweetened one looks like a good option. 🙂
I have candida overgrowth and have been told to avoid vinegar. Is this vinegar safe for candida sufferers? I miss it so much. 🙂 Thanks.
I would wait until candida has cleared up. 🙂
Curious about the vinegar and potassium it offers. you mentioned in your recent webinar that we should take K+ for weightloss. My concern is about taking too much potassium and the negative/dangerous heart health issues it can have. Suggestions or thoughts?
Negative heart effects? Potassium helps the heart and it is recommended to get 4,700 mg a day. 🙂
A fan of your Amazing Maria bread recipe with a question: can coconut vinegar replace apple cider vinegar in recipes (such as your bread recipe) to boost dough rise when it mixes with baking powder, or is coconut vinegar more for salad dressings and the like?
Coconut vinegar and ACV can be interchanged. 🙂
What calculator do you use to get your nutritional info?
I use this one. But I have to substitute ingredients all the time for what it picks.
Anybody following a vegan soy-free keto program? 1st time I’ve seen this site. Thanks 🙂
I am 100% soy free and yes, I have vegetarian keto clients. 🙂
Hi Maria 🙂
I saw on a keto group comment about someone who fasts 2x wkly 16hr n 23hr with 1600 calorie days otherwise to keep tje body from thinking its starving. I wk 3-12hr 3rds, day off, 2nd shift, day off & then 7am-3pm on Fridays then Sat off. Is this doable for a vegetarian/vegan? I’ve never liked fake meats, was vegan 13yrs n didn’t eat them. I’m single n looking for simple simple simple.
♥ avacado n coconut oil n raw nuts….can u work with that? If so do u have like a plan that I pick from different lists to total up for simplicity? I aleays HATED math lol.
Look forward to your response and thank you!
I do have a 7 day vegetarian package listed right here. 😉
Hi Maria, Is ACV also considered a prebiotic? Raw Coconut vinegar is not common here in the UK 🙁 Thanks in advance!
Hello~ Do you have any thoughts or ideas for the ham bone from Easter dinner? I used to make split pea soup…but not anymore. If not, that’s fine. I am not sure how it would work for bone broth. Any suggestions?
Thank you! Lyn
Yes. Search for ham and Fauxtato soup;)