Egg Cooking Utensils, Tools and Gadgets For the Egg Fast

Egg Cooking Utensils

Egg Cooking Utensils, Tools and Gadgets for the Egg Fast!

One of the things that makes my heart flutter is kitchen gadgets!  So of course if I’m going to do the egg fast, then I want egg cooking utensils!

I have lost a great deal of weight by doing keto with egg fasts sprinkled in as needed to break my plateaus.  If you haven’t already, you can read about my Egg Fast results right here.

Here are my favorite egg cookers and poachers and gadgets and gizmos!

Any of these would make not only a great tool for doing the egg fast, they are also quite useful for so many low carb and keto recipes.

Share this post with your significant other so they know what to buy you for Christmas!  Lots of gift ideas for low carbers!

Ok, let’s round up these great tools for success on the Egg Fast! Find out why you want them and where to buy!

  1. A good blender. This is a staple item for any low carber.  For the Egg Fast you need this to make your Egg Fast version of Bullet Proof Coffees and Egg Fast shakes.

 2. Measuring spoons. This should really be a no brainer for any kitchen.  Really it should.  But I can’t tell you                     how many times I get the question about how to measure the fat.  It’s 1 tablespoon per egg.Read the rules   here.

3. Mini waffle maker. Waffles on the Egg Fast you say!?  Oh yes, here’s the recipe!

4. Muffin top pan for Oopsie rolls. Some people call them cloud bread.  If you wonder how people get them to look so pretty in their pictures, this pan is the secret. For the Egg Fast, think fried egg sandwiches.  Yummy!

5. Electric Egg Cookers and Poachers. I cannot live without my Dash Egg Cooker!  Perfect eggs the way I like them every single time.  Mine is black, they now come in red, aqua and white.

Silicone muffin pans. I have quite an assortment of silicon bakeware by now.  My muffin pans get used a LOT.  Egg Fast muffins are a staple and you can add other ingredients to them when doing regular Keto.

Silicon egg rings and molds. These are round and you can also get some other very creative shapes!  These make the perfect round eggs to put inside your perfect Oopsie rolls to make perfect fried egg sammies.

Mini loaf pans. These are perfect for making mini muffins.  Also the Egg Fast lemon bars look amazingly pretty in these!  You also use them for other Keto recipes and fat bombs.

A good non stick frying pan. Whether you like your eggs fried, scrambled or an omelet, this is the perfect pan!

If I have forgotten to mention one of YOUR favorite egg cooking utensils, leave me a comment so I can include it.  I’m always open to trying something new and I can never have too many gadgets in my kitchen!



Low Carb Pumpkin Cheesecake Recipe


Low Carb Pumpkin Cheesecake

As a working mom I am always looking for ways to save time. This no bake Low Carb Pumpkin Cheesecake recipe was probably the fastest and easiest keto dessert recipe that I’ve ever made. No baking required!

This past weekend we celebrated Canadian Thanksgiving and over the years I’ve tried various low carb thanksgiving dessert recipes with mixed results.  My favorite low carb cheesecake recipe was just too much work this year with all the commitments I had so when a friend mentioned she was making a no bake pumpkin cheesecake recipe this year, a lightbulb went off in my head!

I looked at the no bake pumpkin cheesecake recipe on 12Tomatoes and I knew that I could Keto-ize it.  I’m sure that’s not a word, but anyways, this was pretty easy to do!

I’m going to give you 2 recipes, one for the crust and one for the cheesecake.  The crust is delicious, it’s a raw cashew nut crust that I used to make during my raw food days (now there’s a weird twist to my life!).  It’s a perfect low carb pie crust that is also gluten free.

Low Carb Cashew Nut Pie Crust Recipe

 Sincerely Nuts Raw Cashews Whole & Unsalted No Shell – Two (2) lbs. Bag – Crunchy, Fulfillingly Delicious – Full of Minerals, Fibers, Vitamins & Antioxidants – Kosher

  • 1 1/2 cups raw cashews (important that they are unsalted and unroasted like the ones shown here!) 
  • 1/4 cup melted coconut oil
  • 1 packet stevia or other sweetener (optional)
  • 1 teaspoon cinnamon

Combine all ingredients except coconut oil in a food processor with ‘S’ blade and process until the nuts are ground pretty fine. Add the coconut oil and pulse until a kind of dough ball is formed. Press cashew mixture into a bottom of 9 inch pie plate. Set aside in the fridge.

Note: Macadamia nuts are excellent in this recipe. But super spendy! You can also tweak this recipe according to your likes, for example you can use a mix of cashew nuts and almond meal or unsweetened coconut flakes.



No Bake Low Carb Pumpkin Cheesecake Recipe

 Swerve Sweetener, Bakers Bundle, 16Oz Granular and Confectioners

  • 1 8 ounce package of cream cheese, softened
  • 1 cup of pure pumpkin puree
  • 1 cup whipping cream, whipped
  • 1/3 cup Swerve Sweetener
  • 1 teaspoon vanilla extract
  • 1 tbsp pumpkin pie spice


  • Using a handmixer, mix all ingredients except for whipped cream until mixture is smooth. Gently mix in the whipped cream.
  • Spread the pumpkin/cream cheese mixture into the pie plate and let set in the fridge for a few hours.
  • Optional: Garnish with whipped cream.


Carb Count:  1/10th of the pie will amount to 5 net carbs.

I hope you give this low carb Thanksgiving dessert recipe a try!  I would even make this anytime, maybe without the crust just as an occasional treat.  The low carb pumpkin cheesecake just by itself would be only 2 net carbs.

Low Carb Thanksgiving Dessert Recipe




Oven Cooked Bacon Recipe

Perfect Oven Cooked BaconLet’s talk Bacon!

Ok, I’m kind of a old fashioned gal and it’s really hard for me to change my ways.  But this is life changing information that I’m about to share with you! Forget bacon splatter screens, cooking in batches, wiping up greasy messes, this is the most amazing way to cook bacon!

It’s actually 2 secrets in one!  First I’m going to tell you how to make the perfect oven cooked bacon! And I’m going to tell you about the folded bacon trick I learned in the Facebook group called The Bacon Experiment.

So what’s with the folded bacon?  Just something simple that changed my life.  First you can cook twice as much bacon in the same space. Second the bacon is both crispy and juicy all at the same time.  You have to try it at least once.  If you are like me you will never go back to anything else.  But if not, hey, at least you gave it a shot!

What you’ll need for this Oven Cooked Bacon Recipe

You really do need the parchment paper.  Without it the bacon will stick to the cookie sheet.  I find there is a lot less waste using the precut parchment sheets.

Also don’t use one of those flat cookie sheets, you need to use a sheet with sides like this.

 Farberware Nonstick Bakeware 11-Inch x 17-Inch Cookie Pan, Gray (note the sides on this are perfect for the oven cooked bacon recipe!) Kitchen & Beyond Natural Parchment Paper Pan Liner, 12-inch By 16-inch, Unbleached, 50-pack


Instructions for Oven Cooked Bacon Recipe

  • Preheat oven to 375
  • Cover cookie sheet with parchment paper

    Oven Bacon Recipe

    Folded Bacon all lined up!

  • Lay your bacon out on the cookie sheet either folded or unfolded (see notes above). If folded, you can cook an entire package of bacon on the one tray.
  • Set timer for 20 minutes.
  • Check your bacon for desired crispiness.  Add another 5 minutes to the timer.
  • Repeat above until done (see pictures below, I took photos every 5 minutes)
  • Move strips to a plate with paper towel
  • Eat the bacon!

Timing Photos for Your Best Oven Baked Bacon

Every oven is different so the important thing to get the best oven bacon for your personal preferences is to do the initial cook for 20 minutes at 375 (or even 400) and then to check it every 5 minutes.

 After First 20 Minutes Five minutes later (25 minutes) Five minutes later (30 minutes)


I hope that helps! I hope you enjoy oven cooking bacon as much as I do now.

Egg Fast Matcha Tea Fat Bomb – Low Carb and Gluten Free

Egg Fast Matcha Tea Fat BombIf you are a fan of Matcha teas and are doing the Egg Fast then you will love this Matcha Tea Fat Bomb.

If you have done the Egg Fast before then you know that one of the challenges is to get those fats in. This is a delicious way to accomplish that. It is easy to make, full of antioxidants and good clean ingredients.

Matcha Tea is a bit of an acquired taste but everyone I know who drinks their Matcha tells me that it is strangely addictive. For me that is so true! I drink 2-3 cups a day without sweetener and I find it delicious and satisfying.

A bag of organic Matcha Tea might seem pricey, BUT you only use a tiny amount, like about 1/4 teaspoon.  I can fill my mug up 2-3 times with boiling water re-using that same powder!  It just seems to last and last even with that tiny amount!

I like to eat these fat bombs straight from the freezer but you could also let 1 or 2 of these matcha tea fat bombs melt into a cup of boiling water for a delicious tea.

Let’s get right to the recipe, but do check below the recipe for the benefits of matcha tea.  It’s good stuff!

Ingredients to Make Matcha Tea Fat Bombs

What you will need for 8 fat bombs (2 fat bombs equal 1 tbsp fat)

Instructions for Matcha Tea Fat Bombs

  1. Measure all the ingredients into a glass measuring cup with pouring spout.
  2. Microwave on medium power for 30 seconds.
  3. Take it out give a stir and if needed, microwave for another 30 seconds.
  4. Pour mixture into 8 silicone candy molds and place into freezer until solid.

For the Egg Fast:  2 of these Matcha Green Tea Fat Bombs equal 1 fat.

Tips for Making Low Carb Fat Bomb Recipes:

  • Because silicone molds are floppy, I place mine on a small firm cookie sheet and place that in the freezer.  Yes, I’ve dumped fat bomb stuff in my freezer before, not fun!
  • If you don’t want to microwave, use a double boiler or heavy sauce pan on low heat.
  • Make your first batch using only 1/4 tsp matcha unless you are used to the taste already.
  • I used the equivalent of 2 packets stevia to make mine.
  • Keep them in a sealed container or ziploc bag in the freezer.

Products that I use and love for Low Carb Recipes:


 Wilton 2115-0225 Stack-N-Melt Candy Mold, Heart Everyday Matcha, 113g (4 oz) – Organic – Powerful Antioxidant Nutiva Organic Virgin Coconut Oil, 15 Ounce


Benefits of Matcha Tea

There is a detailed article here about Matcha Tea.  I was excited to try this in an Egg Fast Fat Bomb because of all the antioxidants.  Matcha tea leaves are hand harvested and ground into powder with granite stones. Here is a quick list of known benefits:

  • Over 100 times more antioxidants that regular green tea
  • Boosts the immune system with presence of amino acids, polyphenols, catechins and chlorophyll
  • Helps reduce levels of triglycerides, total cholesterol and hepatic glucose content in diabetics
  • Promotes gastrointestinal health, mental alertness and a state of calm

So not only will these Matcha Tea Fat Bombs get you through an Egg Fast day, they are equally beneficial to use in your everyday keto diet!


Low Carb Kale Chips – Crunchy, Cheesy and Gluten Free!

Low Carb Kale ChipsEasy Low Carb Kale Chips

Making low carb Kale Chips in the oven is so easy and inexpensive! They make a great salty, crunchy snack and are gluten free.

My son works in a grocery store and one of the things he loves to do is to show me new products when I come into the store. Recently when I was in the store, he showed me Kale Chips and wanted me to buy a bag.  Even with my discount for being a family member, that little bag of Kale chips would have cost over 5 dollars!

So not that I want to argue with a 16 year old who wants to eat Kale, but I said no way, I will make you Kale Chips in the oven! And not only that, it will be the equivalent of 5 or 6 bags of Kale Chips for under 2 dollars!

My garden is bursting with Kale of several varieties and I have everything else I need in the pantry for this kale chip recipe.
Hoosier Hill Farm Nutritional Yeast Flakes, 1 PoundHoosier Hill Farm Nutritional Yeast Flakes, 1 Pound

The Important Things you’ll need for homemade Baked Kale Chips

  • Kale (1 bunch)
  • Olive oil (2 tbsp)
  • Sea salt (to taste)
  • Nutritional yeast (1/4 cup) – this is the secret ingredient!
  • Parchment paper for baking the kale chips, vital to keep the kale pieces from sticking and burning.
  • Cookie Sheets

Note:  Nutritional Yeast is a non-active yeast that is high in fibre, protein and Vitamin B12.  For vegetarians (which my son is) this may be their only source of B12.  This is why I keep it around the house and use it for things like this.  It is very tasty and versatile.  For us Keto types, 1 tbsp of Nutritional Yeast has 1 net Carb, 1 g fat and 3 g Protein.


Instructions for Baked Kale Chips Recipe :

  1. Preheat oven to 300 degrees F.  Prepare cookie sheets with a layer of parchment paper.

    baked kale chip recipes

    Kale chips in the oven!

  2. Break off the large stems and wash kale well in the sink.  Pat dry with a towel.
  3. Once the kale is dry, use kitchen scissors to snip out any remaining spine.  The spines can get very tough when baked.  Place the kale leaves in a large bowl.
  4. Toss the kale with the olive oil, nutritional yeast and salt until all leaves are coated.
  5. Lay the Kale on the prepared cookie sheets in a single layer.
  6. Bake for 10-15 minutes or until the kale leaves are completely dry and crunchy!

NOTE:  Keep a close eye on the kale chips because some varieties of Kale are very thin and could burn fast!

Variation:  One of my kids really likes this variation.  Instead of the nutritional yeast, thin 2 tbsp almond butter with the 2 tbsp olive oil and toss the Kale leaves in that mixture.  Strangely addictive!

What could be faster and easier than making these low carb Kale Chips in the oven?  Well, I would say my son polished these things off faster than I made them.  And now that he saw how easy they are, I’m sure he will be making them as well.

I hope you enjoy these Kale Chips as much as my son did!

What to Put Into a Low Carb Gift Basket

Low Carb Gift BasketsWhat to Put Into a Low Carb Gift Basket

One of my little sideline businesses is custom gift baskets and so I think about gift baskets a lot. I mostly make gift baskets for kids but I also do a lot of gourmet gift baskets for Amazon. I was thinking about what I as a long time low carber would would like to see in a low carb gift basket if I was lucky enough to get one!

Low Carb Food Gifts for your Basket

The foundation of a Ketogenic diet (or Low Carb High Fat) is well, fat! Coconut oil is my favorite for many reasons.

  • It has a high heating point for frying. I love the way it tastes and keep in mind that some brands have a coconut taste and some do not.
  • It is high in MCT (Medium Chain Triglycerides).
  • Coconut oil is the basis for many great keto recipes.
  • It has a mild laxative effect which can be very helpful and welcome on a low carb eating plan.

I think that a good coconut oil would be one of the first things I would add to your carb free gift baskets.

My next favorite oil is Avocado oil.  I use it to make home made mayonnaise, you can check out my recipe here.  This oil has a nice light taste so it’s perfect for making mayo or just as a base for a salad dressing.

Rounding out the fats in a low carb gift basket would be a great nut butter.  Almond butter, Cashew Butter and Macadamia Butter are my favorites.  You can make recipes with them, spread them on celery sticks, or heck just a tablespoon in your mouth can be a lifesaver!

Good Fats for Your Low Carb Gift Baskets

 Nutiva Organic Virgin Coconut Oil, 15 Ounce NOW Foods Avocado Oil Artisana Organic Raw Almond Butter – 14 oz


The Spice Lab's 1 kilo - Premium (Food Grade) Himalayan Crystal Sea Salt Pink (Coarse)The Spice Lab’s 1 kilo – Premium (Food Grade) Himalayan Crystal Sea Salt Pink (Coarse)

Himalayan Sea Salt Belongs in Your Low Carb Gift Basket !

Himalayan Sea Salt is a wonderful thing! It looks beautiful and it tastes fantastic. It contains over 80 minerals and elements. On a low carb diet, electrolyte balance is important and plenty of sea salt definitely helps with this. I keep a little container of pink salt chunks around because I sometimes suffer from leg cramps. A couple of those under my tongue and it’s all better for me.

When I was browsing through Amazon looking for salt to buy for this article, I came across these other sea salts with amazing variations! Sea salt with Sriacha! Rosemary Sea Salt. Bacon Sea Salt. Bacon. Sea. Salt. Ok, fine I ordered some of that too and it’s awesome!

Now Foods Stevia Extract Liquid, Dark Chocolate, 2 Ounce BottleNow Foods Stevia Extract Liquid, Dark Chocolate, 2 Ounce Bottle

Finally Something Sweet For a Low Carb Gift Basket

While I have really worked hard to let go of sweet tasting things, every now and then I just want it. And when I do, it’s usually something I make myself with good ingredients and I sweeten it with Stevia drops.

I like the Liquid Stevia drops because it’s easy to have sweetness control and they come in various flavors like Vanilla, Hazelnut and Chocolate.

Dark Chocolates Make Great Low Carb Gifts
Lindt Excellence 85% Cocoa Extra Dark Chocolate (2 Pack)Lindt Excellence 85% Cocoa Extra Dark Chocolate (2 Pack)

If I’m not making the sweet thing myself, then I like the convenience of a gourmet dark chocolate which is naturally low in carbs.

My favorite is the 85% Dark Cocoa Lindt Chocolate, partly because it’s readily available where I live.

I find the 90% is too bitter and the 70% cocoa is too sweet and just makes me want to eat the entire bar. For me the 85% dark cocoa is just right with just a hint of sweetness and the full rich dark flavor. And most important, it satisfies that chocolate craving yet doesn’t make me want to devour the whole thing.

There are only about 2 net carbs per square and as you can see the squares are pretty big.  Something nice to savor as it melts in your mouth.

I hope this gives you some ideas the next time you need some low carb gift ideas.  A carb free gift basket is a great way to go and they are pretty easy to put together.  And any one of these single items would make a great gift for that low carber on your gift list!

And I tell you, if you are just way too busy to make a low carb gift basket on your own, check this out!  This is why we love Amazon!

Low Carb Gift Basket





Mocha Walnut Coffee Bites – Chocolate Fat Bomb Recipe

chocolate fat bomb recipeMocha Walnut Coffee Bites – Chocolate Fat Bomb Recipe

DaVinci SUGAR FREE Coffee Liqueur Syrup 750mlDaVinci SUGAR FREE Coffee Liqueur Syrup 750ml

There’s something magical about the taste combination of chocolate and coffee together, don’t you think!?

This chocolate fat bomb recipe takes flavor to a new height with the addition of a magic sugar free coffee liqueur flavor syrup that I found.

The flavor is deeper and more intense than other chocolate fat bomb recipes that I have made before. The addition of walnut butter makes it smooth and a walnut half garnish makes it crunchy and pretty!

I keep these in the freezer for those chocolate emergencies. You know what I’m talking about right?

Let’s get going so you can be enjoying these in no time at all!



Tools you will need for making these low carb chocolate fat bombs

I just want to talk about the tools for a moment because having the right tools for the job saves both time and money. For the silicon pans, I have bought the cheap ones from China and after a short while they harden and crack.  Don’t be tempted by the $2 silicon pans! My Wilton pans are under $10 and I have been using them for years without a problem.

If you don’t have a set of pyrex glass measuring cups put this on your birthday or Christmas wish list.  When I bake, make pancakes for the kids or make this chocolate fat bomb recipe, you mix everything right in the pyrex mixing cup and pour it out.  Only 1 bowl to wash!

Ok, enough already!

Ingredients for Chocolate Fat Bombs Recipe (makes 24)chocolate fat bomb recipe

  • 1/2 cup coconut oil
  • 1/4 cup walnut butter (in a pinch you can use almond butter)
  • 1/4 cup dry unsweetened cocoa powder
  • 2 tbsp sugar free coffee liqueur syrup
  • 3 packets Splenda or equivalent (tweak this to your liking, I prefer semi sweet)
  • 1/4 cup heavy whipping cream
  • 24 walnut halves

Instructions for Mocha Walnut Coffee Bites

  1. Measure Coconut oil, walnut butter, cocoa powder, coffee liqueur syrup, and sweetener into a glass measuring cup with pouring spout.
  2. Microwave for 30-40 seconds and no more!  It’s very important to still see lumpy stuff in the glass otherwise the coconut oil seems to separate and your chocolate won’t look pretty.
  3. Stir the contents of the glass until all the coconut oil is melted.
  4. Stir in the heavy whipping cream.
  5. Pour into the silicon molds. If you are using the Wilton 24 cavity mold that I use, fill each cavity half full.

    low carb chocolate fat bombs recipe

    Before adding the walnut halves

  6. Place one walnut half onto each cavity.
  7. Place tray in the fridge or freezer until set.

For 2 of these Mocha Walnut Coffee Bites:  180 calories, 3 Total Carbs (1 net Carb), 21 g Fat, 3 g Protein.

These chocolate fat bombs keep very well in the freezer in a zip lock bag and I would advise you to do that because they really do taste so good!

 DaVinci SUGAR FREE Coffee Liqueur Syrup 750ml Wilton 24-Cavity Silicone Baking Mold Pyrex 3-Piece Glass Measuring Cup Set Futter’s Walnut Butter – Organic (Raw) – 16 Ounce


Gluten Free Sausage Stuffing for Thanksgiving

Gluten Free Sausage Stuffing Gluten Free Sausage Stuffing for Thanksgiving

One of my favorite parts of a turkey dinner is the stuffing!  You don’t have to give that up with a low carb Thanksgiving meal!  This gluten free sausage stuffing recipe uses no bread or flour and so it is also a low carb turkey stuffing!

I make this easy sausage stuffing recipe every time I roast a turkey and I have to admit I don’t really follow a recipe and it’s a little different every time I make it.  It just all depends on what I have on hand and my mood!  But I tried my best to give you a basic recipe here for Gluten Free Sausage Stuffing that you can tweak to your liking.  Here is a link to a slightly different low carb turkey stuffing that I made last year.  Last year I felt my stuffing was a bit bland and so I made some tweaks and this one was really, really good.

Gluten Free Sausage Stuffing Recipe


  • 2 lbs pork sausages (no filler or wheat)
  • Large handful each of fresh sage and fresh parsley, choppedgluten free thanksgiving stuffing recipe
  • 1 onion chopped
  • 1 cup pork rinds lightly crushed
  • 2 large eggs
  • 1-2 tbsp poultry rub or seasoning
  • Salt and Pepper to taste

How to make your gluten free sausage stuffing

  1. Remove sausage meat from casings and place in large bowl
  2. Add eggs, fresh herbs, onion, crushed pork rinds and seasonings
  3. Mix all together.  I find it easiest to use my hands!
  4. Stuff the dressing into the turkey cavity.

Note 1: If you choose to use ground pork instead of the sausages, then you will need to add more seasonings.  I would double the poultry seasoning.

Note 2: I usually have more stuffing than I do turkey cavity.  This year I pressed the remainder of the stuffing into a silicone loaf pan.  It made an excellent low carb meatloaf and sliced very well for sandwiches for my carb loving family!

Ideas for Using Leftover Gluten Free Sausage Stuffing

This is my favorite part!  I love using up my low carb turkey stuffing after Thanksgiving.  Here are a few ideas:

Scrambled Eggs and Sausage stuffing: Just saute some leftover gluten free stuffing in a green pan, add a couple eggs and scramble.  Delicious!

 Low Carb Turkey Stuffing Soup:  Use any of your favorite cabbage or vegetable soup recipes and add a cup or two of  leftover sausage stuffing. Unbelievable satisfying and perfect for a cold winter night comfort food.

 Gluten Free Sausage Stuffing CasseroleGluten Free Sausage Stuffing Casserole:  Place 3 cups leftover sausage stuffing into a glass or silicone pan.  Add 6 beaten eggs and top with 1 cup shredded cheese.  Bake at 350 for 30 minutes.  Makes a nice breakfast quiche!

So there you have it!  I really hope you enjoy your low carb Thanksgiving meal!


low carb turkey stuffing




The Big Book of Healthy Cooking Oil

Best Healthy Cooking OilThe Big Book of Healthy Cooking Oil

What is the best healthy cooking oil ?  This is one of the most frequently asked questions in any of the low carb and keto groups that I belong to.  Walk through the supermarket aisle and you will be faced with a number of different oils, all of them screaming Heart Healthy, non GMO and even Gluten Free.

There is just so much misinformation out there when it comes to choosing a healthy cooking oil that I can understand how people are getting so confused!

Recently, I became aware of a new book written by Lisa Howard called The Big Book of Healthy Cooking Oils. I agreed to read it and write my thoughts on the book.  I have written on this blog before about choosing a healthy cooking oil, but even I had a few things wrong!

What are Healthy Oils?

The first section of the book is just all about the oils.  Lisa Howard goes through all the oils and you find out which ones are good, bad and ugly.  There are healthy oil comparisons and charts and detailed information on each and every cooking oil.

Using this book you will find out which cooking oils are best for frying, what oils to use for baking and high heat and which oils should never, ever  be heated.

You will also know what to do with the many new oils that are showing up on shelves these days.  Oils like Macadamia, Avocado and Walnut Oil.  I have been using Avocado oil a lot lately and found out that it falls in the category of fruit oils and that it is safe for medium heat cooking such as saute and simmer.

This section of the book is really valuable. I especially liked the healthy cooking oils chart where you can see at a glance what the oil is, what heat can be tolerated, the type (saturated, nut, fruit, seed, tropical, animal fat), the origin of the oil and notes and suggestions about usage.

There is also a lot of good information about what to watch for in the supermarket when buying and proper storage at home.

Bottom line, if you want to know what are the most healthy cooking oils for each situation, this book is an invaluable reference.

Cooking with Unrefined Oils

But we haven’t even mentioned the Cookbook!  Yes, this book is also a Healthy oils Cookbook!

The 85 recipes are broken down as follows:

  • Recipes with Saturated Fats (Coconut Oil, Butter and ghee, Palm oil).  These recipes are high heat recipes.
  • Recipes with Monounsaturated Fats (Olive, Avocado, Macadamia oils).  These recipes are medium heat recipes.
  • Recipes with Polyunsaturated Fats (Flaxseed, Walnut, Sesame, Pumpkin).  These are the Do Not Heat oils.

The Big Book of Healthy Cooking Oils: Recipes Using Coconut Oil and Other Unprocessed and Unrefined Oils – Including Avocado, Flaxseed, Walnut & Others–Paleo-friendly and Gluten-free


Every single recipe is gluten free and paleo friendly. For those of us doing keto we would probably tweak some of them and even avoid the more starchy ones. But I still got lots of great ideas from the book and plan to ketosize a few of these recipes, so watch for them in a future blog post!

I highly recommend this book both as a reference book for the most healthy cooking oils and as a cookbook to learn how to use these oils.

To learn about Lisa Howard, and get more great recipes be sure to check out her website at The Cultured Cook.

Low Carb Chicken Cream Cheese Jalapeno Bake

low carb chicken cream cheese jalapeno poppersNot sure what it is with me and cream cheese jalapeno poppers lately but I seem to be on a real kick! The love affair started when I did the Egg Fast and discovered just how yummy a cream cheese omelet with sriachi is. Then, for transitioning off egg fast I came up with this Cream Cheese Jalapeno Poppers Omelet.

But it’s just not enough, People! Life is too short to be without cream cheese jalapeno popper everything! I was staring at a rotisserie chicken sitting in my fridge the other day and just went for it. I’m calling it, wait for it …. Low Carb Chicken Cream Cheese Jalapeno Bake!

This one is so easy my kids could do it. The first time I made it was the bomb but I didn’t pay attention, I just threw it together. It was so good my son and I fought over the last portion so I knew I had to share it on my blog. But the second time, I tried to make it too fancy and it wasn’t as good. So here it is, in it’s 5 minute glory. This one is dedicated to all the working moms out there!

PS: The cherry tomatoes are optional, they look pretty and I had buckets of them from my garden

Low Carb Chicken Cream Cheese Jalapeno Bake

(4 servings but I often eat 2!)

Tools neededLow Carb Chicken Cream Cheese


  • 8 ounces leftover rotisserie chicken, shredded
  • 1 cup cream cheese
  • 1 cup aged cheddar, grated (reserve ¼ cup for sprinkling on top)
  • ½ cup cherry or grape tomatoes, cut in half
  • 1 jalapeno pepper thinly sliced


  • Place shredded chicken in even layer in silicone cake pan.
  • Sprinkle the cherry tomato halves over the chicken.
  • Microwave cream cheese for 30 seconds (or more) to soften and make it a bit creamier.
  • Mix ¾ cup grated cheddar into the cream cheese.
  • Spread the cheese mixture in an even layer over the chicken.
  • Sprinkle with jalapeno slices.
  • Sprinkle with remaining grated cheese.
  • Bake for 20-25 minutes at 350 degrees or until cheese is bubbly.

The portion amount is going to look very small, but this is super rich.  In fact if you diced the chicken up instead of shredding it, this would be like eating a hot cheesy dip. And you could totally do that with a bowl of pork rinds.

I might also serve this over cauliflower puree for an even bigger bowl of creaminess when you just need that comfort food.

We liked it so much that I have made it 3 or 4 times in the past couple weeks!  I hope you like it too.

Nutrition: 322 Calories, Net 3 carbs, 25 Fat, 14 Protein