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Choco-nut Peanut Butter Cookies 

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Cookies are awesome!

But when you can have a Cookie, lose weight, get your hormones in balance, feel awesome and be guilt free, they are even better!

So how does one get these magical guilt free cookies?


It’s really simple and we are going to guide you through it step by step.

Let’s set you up for success.

These are not going to be like any of those soft baked sugary cookies.  These bad boys have some nutrient dense ingredients in them. But they taste so good our 14 year old teen boy loves them and asks for more. But they are super filling, so he can’t eat more than two! Let’s face it! Filling up a teenage human is no easy task. And these little guys get the job done. Just don’t expect “cookie”…expect COOKIE. We hope that makes sense.

Both versions make about 18 cookies.

The Paleo Version!

Ingredients:
  • 2 1/2 cups unsweetened shredded coconut
  • 1/2 cup granulated coconut sugar
  • 1/4 tsp pink Himalayan salt
  • 2 free range eggs
  • 1/4 cup natural unsweetened creamy peanut butter
  • 1/4 cup melted extra virgin coconut oil
  • 1 tbsp vanilla extract
  • 4 oz chopped 85% dark chocolate
  • 1/2 cup chopped walnuts or pecans (optional)
How to:

Preheat oven to 350 degrees

  1. Mix the shredded coconut, “sugar”, and salt together in a bowl.
  2. Add the peanut butter, coconut oil, eggs and vanilla extract. Mix together.
  3. Add the chopped chocolate (and nuts if using)
  4. Mix together and then scoop out with a small ice cream scooper onto parchment lined baking sheets.
  5. Flatten the cookies slightly with your hand. They will not spread out much on their own.
  6. Bake for 14 minutes at 350 degrees.

The Keto Version!

Ingredients:
  • 2 1/2 cups unsweetened shredded coconut
  • 1/2 cup granulated Swerve (erythritol)
  • 1 package KETO KREME (optional)
  • 1/4 tsp pink Himalayan salt
  • 2 free range eggs
  • 1/4 cup natural unsweetened creamy peanut butter
  • 1/4 cup melted extra virgin coconut oil
  • 1 tbsp vanilla extract
  • 4 oz chopped 85% dark chocolate
  • 1/2 cup chopped walnuts or pecans (optional)
How to:

Preheat oven to 350 degrees

  1. Mix the shredded coconut, “sugar”, and salt together in a bowl.
  2. Add the peanut butter, coconut oil, eggs and vanilla extract. Mix together.
  3. Add the chopped chocolate (and nuts if using)
  4. Mix together and then scoop out with a small ice cream scooper onto parchment lined baking sheets.
  5. Flatten the cookies slightly with your hand. They will not spread out much on their own.
  6. Bake for **12-14  minutes at 350 degrees.  

**The Keto version seemed to bake a little bit faster. It is the difference in the coconut sugar and the erythritol. Just make sure you watch them.

On a personal note, I enjoyed the coconut sugar, Paleo Version much more than the erythritol,  Keto version. If you are not suffering with blood sugar issues, a little coconut sugar may not be that detrimental. Here is the breakdown of the sugar for each cookie. This does not include the added chocolate. 

Coconut sugar per cookie: 1 teaspoon or 5 grams

To store these COOKIES cool them completely and place them in a freezer safe container and freeze the leftovers. We eat these straight from the freezer!

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Grab some Keto No Sugar wine by clicking the picture above!

Stay Tactically Keto! #TacticalKeto

Steve and Melody

What Happens to Sugar? 

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As a Mom I have cleaned up a lot of other people’s messes!

So I completely identify with the hormone Insulin.

Why?

Because insulin is like a mom…


Just look at these people. They made a lot of messes.

If you have kids or even a messy significant other you may identify with the hormone insulin quite well.

How is Insulin like a Mom?

Mom Insulin likes all the “clutter” put away in its proper place.

Sugar is all the “stuff” that could be “cluttering a  room.” The Blood and Cells are like that kids bedroom and closets or the significant others messy desk.

Are you starting to identify?

Mom Insulin has to make sure the Sugar,  or “stuff,” is put away and everything is in it’s place. Over time Mom Insulin gets used and abused by cleaning up the amount of “stuff cluttering the room.”

Eventually there is so much “stuff”(sugar) cluttering the room and closets that Mom Insulin can’t even get inside the room anymore. Are you beginning to see how the cycle goes?

That’s called insulin resistance. There is simply no more room in the cells or blood (the closets and bedroom) for all of the “stuff” (sugar). Mom Insulin tries to force it in the closets,  but they are jammed shut (that’s the bodies defense mechanism because it knows how damaging sugar is to the body).

So what happens?

The sugar stays in the blood and makes you feel terrible.  Then it is carried  to places like the nerves because it can’t get cleaned up out of the blood, the cells are just too full already. It travels to the extremities where it begins to kill the nerves. That is neuropathy, Insulin is in overdrive at this point.

How is Insulin Resistance treated?

If cells aren’t responding to Mom Insulin’s pleas to take in the clutter and mess of sugar, what can be done about it?**

“Come on…I’ll MAKE those cells let you in!”

Doctors prescribe MORE INSULIN to try and FORCE the sugar into the cells (this of course is where we are seriously beginning to store sugar in the fat cells and start seeing the damaging effect of having this mess sugar) Do we really see the idea of prescribing more of something that is already not working as the best practice? Hmmmm.

GET INTO TO THOSE CELLS!

But this show of force doesn’t work.
The kidneys become tired and worn out, because they weren’t made to have this much sugar passing through their filters. It’s corrosive and damaging. It also begins to kill some more really important nerves. The optic nerves.

So because of the clutter and mess of sugar,  blindness can occur, feet can become damaged and at times need amputation because of nerve death. Eventually the Pancreas…the place where the Mom Insulin comes from shuts down.

Now we are in a super precarious situation. Just ask any type 1 diabetic, they have to control all of this manually.

So, how does this get fixed?  Is it hopeless? Well, it’s a sugar problem,  so eliminating the problem is the answer right!?  Could it really be that simple?  Just stop eating any foods that cause an insulin response and your blood isn’t cluttered with excess sugar any longer? YES. Diet is the very first thing that should change!

If sugar is the mess and it’s become resistant to the cleaning power of Mom insulin, then take the sugar away and give the Mom a break.

Fun Fact: The body only allows 4-5 grams of “sugar” to be floating around in the blood at any given time. That is about 1 teaspoon.

*The opinions expressed here are not intended to treat diagnose or cure any disease. The ideas here are not meant to replace treatment from a medical professional…even though the meal plan they will most likely provide for you will include plenty of insulin inducing foods.*

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**Exercise and eating a ketogenic diet can help increase your insulin sensitivity ** 

References: 

Insulin Resistance and Exercise

  1. https://www.ncbi.nlm.nih.gov/pubmed/10683091 
  2. http://care.diabetesjournals.org/content/26/3/944.full

The Effect of Sugar on Insulin Sensitivity

  1. http://ajcn.nutrition.org/content/76/5/911.short
  2. http://ajcn.nutrition.org/content/49/6/1155.short
  3. http://www.cell.com/trends/endocrinology-metabolism/fulltext/S1043-2760(10)00171-2?_returnURL=http%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1043276010001712%3Fshowall%3Dtrue&cc=y

Cinnamon Sugar Keto Kreme Donuts 

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Are you looking for a Sunday Morning Easter Donut that’s simple and easy!

We’ve got you covered!

These donuts were taste tested by non-ketogenic teens and passed the test. If those picky eaters liked them, you’re sure to love them! 

My absolute favorite donut has always been the simple Cinnamon and Sugar Cake Donut. But let’s face it, donuts aren’t exactly a good healthy choice. Until now! I don’t have to worry about gluten or sugar issues when I make these simple and quick, healthy, fat filled,  zero sugar,  gluten free donuts!

Now I can have my favorite donuts without any of the guilt or the terrible digestive issues that always followed eating a “regular” donut!

Let’s make sure you have the right expectations when it comes to ketogenic baked goods. They will not taste like or have the same texture as their gluten filled carb-y counterparts. These have a fairly light mouth feel, with a slight cornbread/cake texture. Perfect for enjoying with a cup of coffee! Or slice these in half to make a fantastic hand held breakfast sandwich! The possibilities are endless!

This recipe makes 8-9 donuts!

Let’s start with the ingredients!

Dry Ingredients:

Wet Ingredients: 

  • 6 eggs
  • 1/2 cup whole milk (raw unpasteurized if you can or substitute canned coconut milk)
  • 2 tsp vanilla extract 
  • 4 tbsp melted butter (I used Kerrygold salted) 

*if you do not have KETO KREME when you decide to make these try increasing the coconut flour by 1 tablespoon and add 1 tbsp of granulate erythritol to batter*

Cinnamon Sugar Coating:

  • 1/4 cup granulated erythritol (I use Swerve)
  • 1 tsp ground cinnamon

Mix together in a bowl and set aside. 

All the ingredients are ready to go!

The dry ingredients mixed together and the wet ingredients mixed together!
What to do next..

  1. Mix the dry ingredients in a bowl 
  2. In a separate bowl crack in the eggs, whisk. Add the 1/2 cup of milk and 2 tsp of vanilla. 
  3. Melt the 4 tablespoons of butter. 
  4. Pour the wet ingredients into the dry ingredients and mix until combined. 
  5. Pour in the melted butter and mix until butter is incorporated. 
  6. Pour the batter into a donut pan. 
  7. Bake for 18-20 minutes at 350 degrees. Let cool for a few minutes then remove and roll in the cinnamon sugar coating. 

If you’re worried about them sticking in your pan, just rub a small amount of coconut oil in the pan. I didn’t have any trouble with mine. They popped right out!


Mix the wet ingredients into the dry.


Add the melted butter.


Pan up those donuts. (About 1 1/2 ounces of batter per donut)

Bake for 18-20 minutes at 350 degrees.


Roll the warm donuts in the cinnamon and sugar coating.


Plate them up.


Then enjoy!


Save any leftover cinnamon sugar mixture for the next time!

Nutrition Information per Donut:

  • Calories 191
  • Fat 14g
  • Total Carbs 8g
  • Fiber 3g
  • Protein 7g

To get a Sample Experience Pack of KETO//OS just click here! 

Try this donut recipe with a cup of Tactically FAT Coffee to get your day started with all the Healthy FATS!
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If you’re new kid or an old kid exploring Ketogenic eating, join our Tactical Keto Secret Group! A supportive forum for those leading a TACTICAL KETO life!

Eating fat is my favorite,

Steve and Melody