Easy Keto Cream Cheese Pancakes

Easy cream cheese pancakes are a great alternative to eggs every day on a keto diet.

Pancakes are possible even on Keto

Do you ever get tired of eggs? People on the Keto diet eat a lot of eggs, but what if I told you that combining one egg with an ounce of cream cheese and a splash of vanilla could create the tasty pancakes like the ones pictured above, almost as fast as cooking up an omelet? Would you believe me?

Well sisters and brothers, believe it! I decided yesterday I couldn’t face one more egg muffin this week, and longed for something more filling and delicious. I needed a change. Well, change is what I got and it was so satisfying, quick and easy, I’ll be having these at least once a week!

Now don’t get me wrong, these weren’t big, thick, fluffy pancakes of olden days, but they were pancakes that tasted delicious and broke me out of the old egg-for-breakfast routine, which was good enough for me! Can you imagine?

My keto cream cheese pancakes with sugar-free syrup

The recipe is just what I mentioned above, mixed in a bullet or Ninja, cooked in Kerrygold butter in a nice, hot, frying pan and voila! Top with sugar-free syrup and you have a delicious, keto breakfast that satisfies those cravings for something resembling bread, yet stays low-carb.

Add a slice or two of bacon or your favorite low carb protein of choice and there you have it! Try them out yourself and tell me what you think!

Recipe:

1 egg

1oz cream cheese

1 tsp vanilla extract

Method:

Mix ingredients in a bullet or Ninja cup blender, pour batter in a hot, buttered frying pan, cook like any other pancakes. Top with butter and sugar-free syrup and enjoy! Makes about 3 medium sized pancakes.

(Revising nutrition info)

Miss Cornbread? Try These Keto Muffins

They even look like cornbread muffins

It’s been awhile back, a few weeks ago I believe, that I tried these Keto muffins I found on this site here.

BASIC ALMOND FLOUR MUFFINS 
6 ounces almond flour (1 1/2 cups) 
1 teaspoon baking powder 
1/8 teaspoon salt  
2 tablespoons butter, melted 
1 cup granular Splenda or equivalent liquid Splenda 
1 teaspoon vanilla 
2 tablespoons heavy cream 
3 tablespoons water 
2 eggs 

Put the almond flour, baking powder, salt and granular Splenda, if using, in a medium mixing bowl. In a small bowl, melt the butter in the microwave. Add the liquid Splenda, if using, the vanilla, cream and water to the butter. Add the liquid mixture and the eggs to the dry ingredients in the bowl. Mix well with a spoon. If the batter seems too stiff, stir in another tablespoon of water.

Spoon the batter into six paper-lined muffin cups. Bake at 350º 15-20 minutes, until the tops are golden brown. Remove from the pan and cool at least 5 minutes on a rack before serving. Serve warm or at room temperature. Store in the refrigerator. 

Makes 6 muffins 
Can be frozen

With granular Splenda: 
Per Serving: 258 Calories; 22g Fat; 8g Protein; 10.5g Carbohydrate; 3.5g Dietary Fiber; 7g Net Carbs

With liquid Splenda: 
Per Serving: 242 Calories; 22g Fat; 8g Protein; 6.5g Carbohydrate; 3.5g Dietary Fiber; 3g Net Carbs

VARIATIONS:

Maple Nut Muffins – Add 1 1/2 teaspoons maple flavoring and 1/4 cup chopped pecans 
Orange Muffins – Add 1 teaspoon orange extract and 1 tablespoons grated orange zest 
Lemon Poppy Seed Muffins – Add 1 teaspoon lemon extract, lemon zest and 1 teaspoon poppy seeds 
Banana Walnut Muffins – Add 1 teaspoon banana flavoring and 1/4 cup chopped walnuts 
Apple-Cinnamon Muffins – Add 2 packets sugar free cider mix, reduce the sweetener to 1/2 cup and add 1/2 teaspoon cinnamon 
Blueberry Muffins – Add a handful of fresh blueberries 
Cinnamon Muffins – Add 1 teaspoon cinnamon

Full disclosure, I copied her recipe to share with you guys here in case some of you don’t use Pinterest. The photo is my own from the time I made them, they were so delicious! Once made, I stored them in the fridge, then when I wanted one, I placed them in the toaster oven on the toast setting and when ready, I used cream cheese instead of butter…heavenly!

Another note, I use silicone muffin liners like these and they pop right out with easy cleanup!

Silicone muffin linersh

Try them with your next stew or whatever you usually pair cornbread with. Makes every Keto meal better when you can have a piece of bread, right?!!

I’m Nuts for the New KetoDietQuizApp Game

What you see when you open the app


Hey everyone, and good morning! I have great news for fans of the Keto Diet Basic app or users like me. There’s a new game in town and they are calling it the Keto Diet Quiz App-It’s a fun way to learn about low-carb eating and it’s in a game form.

What you see when you open the original app

The advantages are that it is 100% free, there are no subscriptions, no ads, and no sign-ups. You simply download the app like any other, and start playing the game. It is to test your knowledge on keto and low carb living, while also providing you with helpful resources within the game.

The app is available on IOS and Android by going to either the Google play store or the App Store for iPhone, iPad users. Users of the Keto Diet App can find the buttons in the latest blog and download them right from the page!

I already installed mine on my phone today and learned a thing or two myself! Like which nuts have the least/most carbs, you may be surprised at the answers. Turns out that pistachios and cashew nuts are highest in carbs!

Almonds are lowest in net carbs and highest of all nuts in protein (6g per serving).

What about seeds? Chia seeds have 1.4g of NET carbs, meaning once you remove the fiber grams from the total carb count, 9.9g from 11.3g respectively, you end up with 1.4 net carbs.

They also lower blood sugar and improve satiety, are ant-inflammatory, and provide a good source of calcium. Of all nuts and seeds, chia seeds contain the highest levels of fiber. See how much you can learn with this game?

That is just the tip of the iceberg, there are thousands of questions with various categories and levels of difficulty. Take the quizzes, take notes, share with your friends and compare your answers and your new knowledge.

Combined with the Keto Diet App, this new Quiz app will have you an expert in no time, or simply make it more fun to learn how to live low carb and love it! Try it out today and let me know what you think!

The developer is Martina Slajerova who created the original Keto Diet app.

My Take on Frankincense Essential Oil

Although I’ve blogged about this before, my discussion on Frankincense was on my old blog and this essential oil is worthy of a revisit anyway. This oil is my favorite of all the essential oils I’ve tried and that is why it’s featured first on essential oils week.

Frankincense in pure form before processing into essential oil

Frankincense is one of the oldest and most powerful of the essential oils, some claim it even cures cancer! I use it for prevention, energy, clarity and concentration. It is the way I start most every day, a drop of this and Lemon in my water which I then sip on throughout the day, it wakes me up and gives me a pep in my step.

Essential oils such as Frankincense can be used in this way, or diffused in a diffuser or inhaled straight from the bottle. It can also be used topically with a little carrier oil like almond, coconut or jojoba and rubbed on age spots to lighten them, or the forehead to help with concentration.

Essential oils pass through the skin, making them transdermal, where they then enter the circulatory system and cells. This is what makes them so powerful and some compounds in essential oils have such small molecules, they can pass through the blood-brain barrier.

In addition, healing through the olfactory system is what is known as aromatherapy and therefore simply diffusing certain essential oils can help speed up getting over a cold or prevent it in the first place.

 Frankincense is one such oil. It is one of the ancient oils the wise men brought to Jesus as a gift along with Myrrh.

The highest quality essential oils are Organic, Therapeutic Grade Essential, 100% Pure oils and you want to make sure you buy from trusted brands recommended by your doctor or aromatherapist.

I’m not allowed to go into brands I like here, but honestly, I have tried several different brands I know to be trustworthy and I have my favorite in all of them.

Because they are quality, they cost more, but you can’t take chances with your health, so buy from the best. I have personally had such a good experience using mine, I have come close to a panic when I run out!

When I first started using them 2 or 3 years ago, I did so to gain better health and help me in my weight loss efforts. Frankincense and Lemon EOs are my magic bullet, I don’t want to be without them.

More pep in my step meant I could exercise again, plus the added benefit of elevated mood, reduction of inflammation,  and getting over my depression meant I was able to get off my antidepressants. (Don’t worry, my doctors approved.)

Speaking of doctors,  Dr. Axe has a great book that is one of my go-to publications for info on EOs called The Kings Medicine Cabinet, which is where some of this info presented here today came from.

Along with a plethora of great information and history on essential oils, there are handy reference charts that show which oils are applied topically, whether or not you need a carrier oil and which ones are safe for internal use.

I can’t copy from the book, however, it is a free download and if you can’t get it,  email me and I’ll forward you a copy.

If you could have an oil with so many benefits to have in your arsenal, this would be my top choice. I do hope this inspires you to give it a try because really, it can only help.

Even if you don’t want to be as brave as me, get yourself a good diffuser, they are sold in most health food store and online, and some quality Frankincense, and tell me if in a few days, you don’t notice a difference in your mood, energy and spiritual awareness.

Also, please educate yourself by grabbing a copy of the book-I can suggest other resources as well, and let me know if you have any questions I can answer for you.

Off the Wagon

Good morning everyone, I know, it’s been a while since my last post. How was your Valentine’s Day? Did you try my recipe I shared last time?

I have to admit, since I have been gone, we have been going through a rough time and I have fallen off the Keto wagon. Time to detox, shape up, and get back on the plan again. Keto on as they say.

Seriously, I have gained at least four pounds in the last month, I think it may be more like eight! That is not good. My pants are uncomfortable and I have a bit of a belly…how did this happen so fast??

My husband lost his mom on January 19 and the honest truth is, we both have been eating for comfort, not that he was doing keto with me anyway, but I bet he has gained some too.

I would eat like normal during the day but when he got home and did not want to cook, we would go out to eat, which means for us most of the time, Mexican food! I would be fine if I could stay away from the chips and ignore my margarita attraction…but I didn’t.

That is why I have been reluctant to post, however, I will be getting back on track here very soon. I cannot stand feeling tired, bloated, achy, and irritable. Following a mostly keto lifestyle keeps me feeling my best.

So I plugged my new weight (grrr) into the macro calculator and it looks like I need to strive for these macros: Carbs: 15.63g-Protein: 44.97g-Fats: 111.96g Calories: 1250

This will be tough to stick to, but I’m going to try. If I fall off again, I will start over.

Luckily, I know just what to do, how to eat, and how to detox and begin again. I use ACV tea every other morning, go back to eggs and bacon for breakfast, salad with a protein for lunch, and a source of protein, non-starchy vegetable, and salad for dinner. Then a fat bomb for dessert. 🙂

ACV tea is simply 6 oz. of hot water with 1tbsp of each apple cider vinegar, lemon juice, honey (Stevia for me), and a dash of Ceylon cinnamon. It’s good for what ails ya, even if you don’t need to detox.

This is what works for me, my lab work is proof that it does. Even with my cheating, I saw my nephrologist last week and he checked my labs from the previous week-I had nothing out of range!!

He runs a complete metabolic panel, a complete blood count, a urinalysis, Uric acid, PTH+Calcium, Phos+Magnesium all which came out great and I got an A+!!

I plan to start posting again, even if it’s only weekly…I have a few other projects going on so we will see. Anyway, glad to be back after a short break, did you even miss me?

Do you know your macros? Or how to avoid Keto flu? Have a sample meal plan? Maybe these will be some ideas for future posts if that interests you. Have a fabulous Tuesday and get back on that wagon!