Peak Health & Nutrition

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Focus on living an affordable and sustainable lifestyle that optimizes health and wellness, and a desire to provide technology and nutrition product options that can be easily integrated into or enhance a low carb or ketogenic diet.

I stumbled on this and decided to look for a keto version and actually found one!So THIS TIME, I made it according to th...
01/26/2018

I stumbled on this and decided to look for a keto version and actually found one!

So THIS TIME, I made it according to the recipe except I didn't have a 9x9 pan and used 8x8 and decided to go for 12 servings instead of 16 because I just wanted my serving to be a little bigger than 2"x2"! Lol!

The only other thing I should point out is there are two options for the chocolate layer, and I chose option one! I'm glad I did!

This is what I'm going to call "Happiness in a Pan," but you can see the actual name of it in the recipe. I just wanted to keep the main post family friendly! 😊

This is not overly sweet, and it is very delicious!

I'll post a link to the recipe in the comments.

Since yesterday was the last day of the Christmas vacation for the kids, I decided to finally make the gingerbread cake ...
01/09/2018

Since yesterday was the last day of the Christmas vacation for the kids, I decided to finally make the gingerbread cake recipe from a friend. It was really delicious; however, I think next time I'll use more butter as it was a little drier than I'd normally like. That could be due to differences here in Texas as I know that can make a difference. I'll have to post an update when I make it again and increase the butter!

So if you follow the recipe below, just keep that in mind if you're in South Texas and consider increasing the amount of butter.

Oh, I also sprinkled the icing with some Flavor God Gingerbread Cookie seasoning for an added tasty treat!

Recipe:

GINGERBREAD CAKE

INGREDIENTS
1/4 c. browned butter
3/4 c. Coconut flour
3/4 c. Swerve
4 eggs
1/2 tsp Baking powder
1/2 tsp Maple extract
2 tsp ginger
1 tsp cinnamon
1/2 tsp allspice

FROSTING
4 oz cream cheese, soft
1/4 c. butter, soft
1/2 c. Swerve (confection)
1/2 tsp Vanilla
1/4 tsp Salt

DIRECTIONS
1. Heat a pan to med-low & add butter. Melt & stir until frothy. Make sure it doesn't burn. Once it's deep brown, strain it into a bowl & cool
2. Grease a 8x4 loaf pan & preheat oven to 350.
3. In a med. bowl combine flour, Swerve, baking powder, & spices.
4. Once the butter has cooled, add maple extract, eggs, & browned butter to a large bowl. Whisk together. Add dry ingredients & mix.
5. Pour the cake into pan & bake for 40-45 min.
6. Cool before frosting
7. Frosting: Cream together the ingredients until combined. Use 3/4 of frosting on cake

Macros (1/8 piece frosted)
Calories 230, Fat 20g, Protein 3.9g, Net Carbs: 3.1g

Made these bacon wrapped avocado fries the other day and had them alongside a grass-fed burger cooked on the grill and t...
08/19/2017

Made these bacon wrapped avocado fries the other day and had them alongside a grass-fed burger cooked on the grill and topped with cheese. It was one of those days where I had very little calorie intake, so I back-loaded most of my calories! These bacon wrapped avocado fries are so delicious! I used a recipe found from Delish on YouTube at: https://youtu.be/qiZQF2Oc4P8

Made this amazing recipe a couple nights ago! So yummy!!Raspberry Lemonade Max Cheesecake Ice Cream Bars!1 Cup HWC4 oz ...
08/10/2017

Made this amazing recipe a couple nights ago! So yummy!!

Raspberry Lemonade Max Cheesecake Ice Cream Bars!

1 Cup HWC
4 oz Cream Cheese
1 Pack Raspberry Lemonade Max (ketones)
3 Tbsp Swerve
1 tsp Lemon Extract
1/8 cup Sugar Free Raspberry syrup

Use electric hand mixer and blend all together. Spoon into popsicle molds and freeze.

Dessert, Keto style!!I saw something like this and decided to try it out. I didn't like the recipe I found...too complic...
07/03/2017

Dessert, Keto style!!

I saw something like this and decided to try it out. I didn't like the recipe I found...too complicated and way too many calories unless you cut it into tiny pieces!

So I found 3 recipes, and changed all 3; combined them to make my own version. Two of them I didn't change much, just slightly; and I reduced the amounts by half on both of those. I have to say this turned out pretty yummy!!

Recipe and nutrition info in the comments!

Cheesecake, Take 3!We still have cheesecake left over, and tonight I decided to add a couple slices to a keto gooey skil...
06/16/2017

Cheesecake, Take 3!

We still have cheesecake left over, and tonight I decided to add a couple slices to a keto gooey skillet brownie to make a "Skillet Brownie Cheesecake", though I didn't leave it gooey, just on the slight side of soft. I sliced the two cheesecakes in half, so they were only half as tall as normal to add them between layers of the skillet brownie batter before baking.

I made some of the keto caramel sauce AND a chocolate sauce and drizzled those over the skillet brownie cheesecake and of course added another dollop of whipped cream and put a little extra of each of the sauces over the whipped cream!

I think this may be what it's like in Keto Heaven as this turned out amazing!!

Who knew sugar free could taste soooo fantastic!?!?

Cheesecake, Take 2!We obviously have cheesecake left over from last night, so I decided to dress it up a little differen...
06/15/2017

Cheesecake, Take 2!

We obviously have cheesecake left over from last night, so I decided to dress it up a little differently tonight.

I made some of the keto caramel sauce I've made before and drizzled that over the cheesecake and of course added another dollop of whipped cream! I think that the whipped cream may be mandatory as this IS keto, after all! This was soooo good!!

I have more plans for "Cheesecake, Take 3" tomorrow night! 🤗

Keto Cheesecake... it's what's for dessert!I used a recipe I found for this, but I changed the sour cream out with a com...
06/14/2017

Keto Cheesecake... it's what's for dessert!

I used a recipe I found for this, but I changed the sour cream out with a combination of Lemon CarbMaster yogurt mixed with Butter as I didn't have sour cream. The total fat, carbs, protein and calories is less than sour cream, though the fat is still pretty high. The carbs are negligible, though, at only 0.17g for 1/3 cup vs 3.24g in 1/3 cup sour cream! Yay!

Makes 12 Slices!

Edited -
Calories per Slice: 169.01
Fat: 14.27g
Carbs: 4.01g
Protein: 6.13

Oh, and did I say it was DELICIOUS? Really yum!! 🤗

Made these to go with our noodle-less meaty spaghetti dinner. I think I may trade out some of the coconut flour for almo...
06/09/2017

Made these to go with our noodle-less meaty spaghetti dinner. I think I may trade out some of the coconut flour for almond flour next time, and I altered the spices and cheeses slightly; otherwise, this is the recipe I used.

https://www.ketoconnect.net/recipe/low-carb-biscuits/

06/08/2017

Great article presenting 10 signs you are in ketosis after starting a Ketogenic lifestyle. Some of those signs seem daunting when you realize you can get "Keto flu" or "carb flu" causing brain fog, tiredness, insomnia, etc. as your body is transitioning from being a carb/sugar burner to being a fat burner.

For those who've embarked on a ketogenic lifestyle, pure therapeutic ketones can act as a "bridge" to getting there and staying there, clearing the brain fog and increasing your focus, helping cut the cravings for carbs/sugar, providing you energy and helping you sleep.

So this happened...Not even sure what to call it except maybe "Bacon Jam Ranch Salad"!Chopped salad with kale tossed wit...
06/08/2017

So this happened...

Not even sure what to call it except maybe "Bacon Jam Ranch Salad"!

Chopped salad with kale tossed with Ranch seasoning, then add about 1 Tbsp mayo, 1 to 1-1/2 Tbsp Bacon Jam and about 1/8 Cup shredded Three Cheddar Cheese and stir. This was yum!

Thankful for my co-worker Eric for telling me about Bacon Jam! There's about 5 carbs per serving, so don't go overboard. A little goes a long way!

Keto Quest Pancakes with Caramel Pecan SauceKeto Quest Pancakes2 Scoops Quest Multi-Purpose Mix2 Eggs4 Tbsp Coconut Oil,...
06/04/2017

Keto Quest Pancakes with Caramel Pecan Sauce

Keto Quest Pancakes

2 Scoops Quest Multi-Purpose Mix
2 Eggs
4 Tbsp Coconut Oil, melted
2 Tbsp Swerve
1 tsp Maple Extract
~1 Cup Water (to desired consistency)

Melt coconut oil in microwave safe bowl (I use Pyrex). Add egg, sweve and maple extract and mix well. Add Quest Multi-Purpose Mix and then add water to desired batter consistency.

Grease skillet with butter or other preferred oil. Add batter to skillet to desired pancake size. Flip when you start to see the edges turn lighter than the middle.

I served with butter and pecan caramel sauce.

Makes about 6 regular size pancakes 4 plate size or 2 huge! You decide!

Caramel Pecan Sauce

4 Tbsp Butter
4 Tbsp Heavy Whipping Cream
6 Tbsp Confectioners Swerve
1 tsp Maple Extract

Melt butter in saucepan until it begins to brown. You need to let it brown to give it a rich caramel-like flavor. Reduce heat and add Heavy Whipping Cream, Swerve and maple extract. Once combined, remove from heat and add pecan pieces and stir. Serve warm.

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