Category Archives: TK Cooking Basics

Almond Keto Bread 


That’s right. I said BREAD.

This is a familiar recipe that I have seen floating around the interwebs.

A very simple one pan bread recipe which you can microwave or bake in the oven. I have only used the microwave, but I will include basic oven baking instructions.

So let’s get to it, shall we!

Wait! What is Ketosis? 


  • 6 tablespoons Almond Flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon pink Himalayan salt
  • 2 eggs
  • 2 tablespoons melted coconut oil

The how to’s: 

  1. If using a microwave, use a microwave safe dish.
  2. If using the oven, preheat to 350 degrees and use an oven safe dish.
  3. Put the almond flour, baking powder, and salt in the dish. Mix to blend.
  4. Add the eggs and melted coconut oil. Mix completely.
  5. Microwave: place uncovered in the microwave for 2 minutes 30 seconds on high.
  6. Oven: bake at 350 degrees for approximately 15-20 minutes. (I have a convection oven the time will vary for each oven so check every few minutes after the 12 minute mark)
  7. Remove from the pan and slice horizontal to spilt the “loaf” like an English muffin. Then cut in half.
  8. Toast in a skillet with butter on both sides to crisp the “bread.”

Check out our How We Kicked the Carbs page to find out how we got into this keto lifestyle!

It doesn’t stick to pan at all!!!

Do you need help kicking the carbs? Check out our 5 or 10 Day Experience Packs of KETO//OS here. 

Look at that gorgeous loaf of bread!

If you don’t have time to toast the bread in a pan, use a toaster!

Look at that!! You can make Cinnamon Toast with this bread by simply adding a granulated Keto approved sweetener such as Swerve or Truvia and a few sprinkles of cinnamon! ~You’re Welcome!

Beautiful Golden Brown!

Toast these in a skillet or refrigerate and toast in a toaster oven as needed. 

Make these ahead for the week to have a quick “sandwich bread” ready for those days when you need something quick, full of fat, and easy to eat on the go!

The School year is coming up…use these for your #ketokid school lunch!

Use this simple and quick keto bread as a breakfast toast or make a grilled cheese if you tolerate dairy! How awesome is that!!! You can be keto and have a grilled cheese sandwich…with wine!

Now tell me how how it is to cut the crappy carbage out of your life!

Your mission:

Keep it Simple. Keep it Keto.

Looking for a no sugar, ketogenic wine? Dry Farm Wines will let you have your wine and stay in ketosis!

We are currently taking clients and have a few spots left for personal Keto Coaching! Check out our Coaching Plans and fill out our TK Questionnaire for a free consultation. 

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Eat all the Fat!

Steve and Melody

Easy “Mashed” Cauliflower


Now that we have all discovered that Cauliflower can be turned into everything from Pizza to “Tater Tots”…

It’s time to settle back in to the real reason this otherwise discarded white vegetable has made it’s way into our hearts and onto our plates.

Keto-fied Mashed Potatoes!

That’s right! We can have mashed white stuff on our plate! It makes us have that same warm and fuzzy feeling that creamy mashed potatoes flood our souls with. It feels good to dip a piece of pan fried chicken into this creamy mashed cauliflower! You know what makes it 100 times better. It’s easy and fast! And we all love that!

Now that we can find frozen Riced Cauliflower in almost every store in the country from some very recognizable brands, it’s even better. No more of that chop, steam, squeeze, and then puree with a food processor crap! That takes too much damn time!

What you need:

  • 1 immersion (stick) blender
  • 1 sauce pan with a lid
  • 1 bag frozen riced cauliflower
  • 4 oz cream cheese
  • pink Himalayan salt and pepper

How to:

  1. Pour the frozen riced cauliflower into the sauce pan
  2. Turn the heat to medium high
  3. Cover the pan with the lid
  4. Stir every few minutes until all the cauliflower is no longer frozen
  5. Add the cream cheese and put the lid back on
  6. Turn the heat down to medium low
  7. Continue to stir occasionally until the cream cheese is melted and the cauliflower is hot.
  8. Remove from he stove top and using your immersion blender set to the lowest speed begin to puree the cauliflower and cream cheese together. Increase the speed and continue until you have the desired consistency.

Top with some of your favorites if you desire, like shredded cheddar, chopped bacon, and sour cream…. Loaded Mashed Cauliflower! YUM!

I love topping my mashed cauliflower with a bunless burger. Kind of like getting that old style Salisbury steak and mashed potatoes! Don’t act like you didn’t like those frozen dinners! 

Are you having trouble getting into ketosis? What if you could get there faster? Find out how fast here! 

Check out our How to Make Cauliflower Mash Video!

Keep it Keto!

Steve and Melody

Looking for a no-sugar Keto friendly wine? 


Chicken Bone Broth-High Collagen Content


Now we know this may look a little disturbing at first…

Bone Broth is one of the most beneficial foods you can add to your diet.

  • Increased skin collagen
  • Stronger and shinier hair
  • Stronger nails
  • Better digestive health
  • Healing leaky gut by aiding in sealing the gut wall lining
  • Hydrating and full of minerals
  • Full of nutrients that can actually help your body mitigate infections, such as cold and flu viruses.
  • Reduces joint pain and inflammation
  • Aids in hunger suppression and fasting
  • Great source of calcium and magnesium from boiled down cartilage

Why do we have a big pot of Chicken Feet? Well here’s the story on that.

Bone Broth has a tremendous amount of benefits, but we are concentrating here on the joint health aspect of those benefits.

The amount of cartilage and collagen found in chicken feet makes a very gelatinous bone broth. This is what can aid in the lubrication of our joints and connective tissue.

As we age, if we have been longtime carbohydrate and sugar consumers, our joints and cartilage have likely had some wear and tear. That’s primarily the result of the damaging effects of excessive sugar and carbohydrate consumption over the years, which actually corrodes those joints and connective tissues over time.

Did you know that your connective tissue and joints should last about 3 lifetimes? They are not supposed to just “fall apart!” That is simply the result of the consumption of too many starchy and sugary foods. This includes those things you may call “healthy grains.”


Because all starches and grains turn to glucose in the body, and if we consume large quantities, meaning that your diet consists of 40-60% carbohydrates, over time this can actually lead to insulin resistance. Insulin resistance is basically when you have too much sugar and you produce too much insulin but your cells are already so full of glucose they refuse to take more in because of the damage that is done by that glucose and insulin. Guess where glucose likes to go, it likes to go and make a home in your joints where it acts as a corrosive agent, just eating away at the bone, tissue, etc. If you think about sugar and carbohydrates this way it may help your understanding of what they do to your connective tissue and joints. Sugar and starchy carbohydrates are the only thing that contribute to tooth decay. ¹In cultures where no westernized foods had been introduced, they had no tooth decay. I have found that to be a very compelling arguments against the case of sugar.

So enough already Melody…get to the freaky chicken feet broth.



  • 2-3 pounds of chicken feet (chicken bones)
  • 3 stalks of celery 
  • 3 carrots
  • 1 medium onion
  • Aromatics: 1 bunch of parsley, rosemary and thyme
  • 2 tsp crushed whole peppercorns 
  • 1 tsp Himalayan pink salt 
  • 2 tbsp raw unfiltered apple cider vinegar 
  • 2 bay leaves 
  • Enough filtered water to cover all the ingredients
  1. Place the chicken feet or bones in a slow cooker
  2. Chop the celery, carrots and onion into large pieces and place in the slow cooker with the feet or bones 
  3. Add the aromatics, parsley, rosemary and thyme. Tie the bunch of herbs together with Kitchen twine to make it easier to remove later 
  4. Lightly break the peppercorns with the side of a knife, meat mallet, bottom of a jar, or pan. Just slightly…to break open the peppercorns
  5. Add the salt and apple cider vinegar 
  6. Add the bay leaves. Cover all ingredients with clean, filtered cold water. 
  7. Cover and slow cook on low for 24 hours. 
  8. Strain out broth and cool, store in refrigerator for up to 7 days. 

Look at that rich color!!! 

Now here’s what happens when you get it good and cold. It is like jello! That’s the collagen that is going to help your gut, joints, hair, nails and skin. 

Use this chicken bone broth as a snack, addition to sauces, or to make this awesome Chicken Tortilla-less Soup

To use this broth during a Fast is highly recommended. When we do a fat fast, we heat the broth and add a good amount of butter and blend (use a stick immersion blender or a stand blender) season with Himalayan salt and enjoy a delicious bone broth latte. 

¹“Politically Incorrect: The Neglected Nutritional Research of Dr. Weston Price, DDS 1/21/01.” N.p., n.d. Web. 09 Apr. 2017.

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The Fat Adventures of Steve and Melody