Monthly Archives: February 2019

KN (Original): Keto Bomb Diggity Brussels

We gotta show our veggies love, right? Veggies are where we mainly get our carbs doing Keto. I couldn’t possibly do this lifestyle if we didn’t have fat. Oh Fat, you are my hero! We made some breakfast for dinner last night with scrambled eggs with spinach and bacon. I’m not gonna skate around this, but my favorite part about cooking bacon is using the fat later. Like in this recipe!

Go ahead and heat up your oven to 350 degrees Fahrenheit.


~* 2 (9 oz) bags of green giant Brussels sprouts

~* 1 cup of Bacon Fat 

(I have used salted butter before…it will do in a pinch LOL)

~* 1/2 cup of Balsamic Vinegar


I get out a pan that can also go into the oven. Pour the fat on the outskirts of the pan.

I typically wash the Brussels and then proceed to trimming ugly leaves, cutting the stem tail butts, and slicing them in half, if they are not too small. I lay them flat side down on the bacon fat, side to side creating a very soothing and beautiful pattern. Once they are all face down and bathing in the piggy’s glorious fat, pour the 1/2 cup of balsamic vinegar in between the rows of Brussels.

Put the pan in the oven for 35 minutes, or until it caramelizes. This is where the magic happens! Enjoy it right away, because I bet there won’t be any left hahah

And for the visual learners like me, here’s our cooking video:

This was when I first started out. I have lost weight since this video! But it is called a journey for a reason, right? 🙂 Gotta start somewhere!

And I am still going strong, you guys! 34 lbs down so far and because I have no inflammation pain anymore debilitating me, I am finally able to work out! Good things are happening. Want to join me?

Anyways, this post was my Keto Bomb Diggity Brussels. Thank you for the support, I am humbled by the interest the blog has gotten so far.

Keto on, Ketonians.



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KN (Original)- Keto Coffee Crumb Muffins

Hey Guys!

We are absolutely loving the support you have all shown to us on here and on our YouTube channel. Thank you SO much!

Ok, now for this blog post. These ingredients together became complete and utter magic to my taste buds. Something so comforting about baking cinnamon; the smell fills the home and gives my heart a hug at the same time. The cinnamon used in this recipe was a present given to me by my Papa Bear from his Mission Trip to Ethiopia. @GBMISSIONS on Insta.

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Ketonian Nerds Original, Protein Mug Bread

Me and bread, the ultimate romance. Hawaiian rolls, Potato rolls, Dinner rolls, freshly baked bread, um…. even stale bread. Saying goodbye was SO hard. Before Keto, I could eat bread and butter everyday. Something so comforting about it… It still blows my mind that my body would turn it into sugar in the digestion process and the dopamine would flow freely. It wasn’t real love. It was addiction.

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Ketonian Nerds Original: Spinach, Artichoke, & Chicken Bake

Good Afternoon, Ketonians!

Many people meal prep and have TONS of success with it. Doing ALL of the meals for one week killed me. Took too long and by the end of it, I would be exhausted and no joke, would want to order take out to start my eating plan on Monday LOL

Starting Keto, I really changed my lifestyle completely. I do prep, but in a different way. Prepping for the whole week for me personally, takes away from that like… what do I want to eat today? Plus, when I get home from work, I enjoy decompressing in the kitchen. Once I step in the door, I like to connect to the food.

Back in the caveman era, we would’ve had to hunt and gather to survive. That part for us humans now, is gone. Just buying our food in the store is so easy to take for granted. When I take my time with my food and really nurture it into a fatty meal, I feel like I honor that ritual. And in honoring that ritual, I honor my body with the way it was meant to be fed.

When I used to work in a restaurant, we had prep day where we would dice all the onions, chop up the tomatoes, lettuce… you get the point. This is how
I prep my meals now. For example, I will dice about 4 whole onions at a time so when it is time for me to cook, I can do that in timely fashion. The chicken I used for this recipe, I already had the thighs cooked from the crock-pot stored in a Tupperware waiting to be turned into something delicious.

With that in mind, here we go. Spinach and Artichoke dip is awesome! I got home today wanting some.


~* 10 chicken thighs (cooked for 7 hours in the crock pot with salt and pepper) {you can also use 3 cans of chicken for a fast meal}

~* 1/2 chopped yellow onion

~* 1 can of artichoke hearts chopped

~* 1 (10 oz) package of frozen spinach

~* 1 cup of sour cream

~* 1 tablespoon of garlic powder

~* 2 tablespoons of Adobo

~* 1 tablespoon of cracked pepper

~* 2 tablespoon of grated Parmesan as a topping

Start out by heating the oven to 350 Degrees Fahrenheit. I got out a baking dish that I can easily discard when we have eaten it all and chopped up my 10 chicken thighs.

Get out a mixing bowl big/tall enough to where mixing won’t make a mess. Is half an onion chopped or do you wish it was? LOL either way, throw it in the bowl.

Next, get the can of artichoke hearts. I cut the butts off and then chop it. Tip? Feel the artichokes as you chop because there are really fibrous pieces that you won’t be able to chew, no matter how long it cooks. Check out the nutrition on the back of everything. I love calculating NET carbs, you guys. Kind of addictive. {Carbs – Fiber/Sugar Alcohols = NET CARBS}

Like Popeye, I loves me spinach!! Fresh spinach is great. Dr. Berg (YouTuber worth watching for Keto and IF info) tells us to eat 7-10 cups a day! Have you sauteed spinach before? The shrinkage is a problem hahah so this is why in this recipe, I used frozen spinach.

Frozen spinach has its perks, but you gotta know how to work it ::snaps fingers:: Drain that excess water, gurrrrl! OR guy. Whoever is reading 🙂 Otherwise you will end up with a goopy dinner. Blech!

Sour cream is so rich and tart. Let’s do a dollop of Daisy 😉 Today a dollop is one cup 😀

Adding spices to recipes is like putting an outfit together to fit your personality. Have fun with this! At our house, we are OBSSESSED with Adobo. Garlic powder compliments it well… I had a cracked pepper spice bag from a Caesar Salad kit and it made its way into this one. Super good addition, by the way!

Mix it all together well so the spices will really be incorporated into every bite. Then put the mix on top of the chicken to put in the oven to bake.

You will want to spread it evenly over the chicken. It is thick!!

For that something extra, Parmesan cheese!

Bake it for 25 min or until golden around the edges.

This meal took no time to make and since it is super Keto, it filled me up to where there is plenty of leftovers. This is where the meal prep comes full circle. Now I split it up into Tupperwares and freeze them. Next time we don’t want to cook, it will only need to defrost. And if then I feel like it needs a remix, I will add butter or maybe a side of cauliflower rice.

Thank you for stopping by! I am here for questions and support. Keto on, Ketonians.



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Ketonian Nerds Original: Protein Cookies

We all need a treat sometimes, no matter how Keto we are. And if you happen to be one of those people that don’t need sweets, I wish I was you!! If I allowed myself, I could eat desserts every single day. Maybe when I have reached my goal, I will be able to, but for now it is a weekend only paradox.

These protein cookies were great for my cravings (Aunt Flow came for a visit mid-week and is probably here for 6-8 days). My husband had friends over to play some Kill Team and because I am so Stepford when it comes to feeding people (thanks, Grandma!), of course I had to make them Non-Keto Brookies. The smell becomes intoxicating. I don’t wanna set myself up for failure, so having these yummy alternatives really helped me out. Smell chocolate, eat chocolate hahah

Go ahead and Pre-Heat the oven to 325 degrees.


~* 1/4 cup of cashew butter

~* 2 tablespoons of melted butter

~* 1 scoop (32g) ISO100 chocolate fudge brownie protein powder

~* 1 tablespoon of Hershey’s unsweetened cocoa powder

~* 3 tablespoons of water

~* 1/3 cup of almond flour

First, I like to put my cashew butter and melted butter in a bowl together. This cashew butter we got in Sarasota. The glass jar is really helpful to see all the cashew oil separating from the butter. Tip? If it says it is “all natural” and there’s no oil, something fishy is going on!

I melt the butter in the microwave for 30 seconds, listening to it because I don’t want it to get all splattered. We need the whole 2 tablespoons of butter for this recipe 😉

I like for my cashew butter to be kinda chunky within the recipe, so I don’t melt that. It gets softer when the butter is heated. Then comes the tablespoon of Hershey’s unsweetened chocolate powder.

Before I went Keto, my sweet tooth was a dictator I had to adhere to. He’s not the boss of me now, and the unsweetened chocolate is my proof! Notice, no additional sweetner has been added to the recipe othan than the protein powder/cashew butter. Go Keto!

This protein powder I actually got for my birthday from my brother. He bought it at GNC. Super yummy! One scoop into the bowl. Then add 3 tablespoons of water and the 1/3 cup of almond flour. Mix it all together and if it looks sorta like a poo emoji, you did a good job!

Start scooping these up onto a baking sheet. My friend Melissa from Culinary Craftiness had a book signing this weekend and I made this as a double batch, so I could bring her some. The picture below is a double batch of this recipe.

Bake for 15 minutes and they come out like this:

They are chocolaty and you can see the cashew butter marble happening. Not only does it look pretty, it tastes delish. To incorporate more fat, try these with smeared cream cheese. To die for!!

All right, Ketonians. Let me know how you enjoyed these.



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