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TK Gluten Free Skillet Cookie Pie! 


Now that looks like roughing it in the wild doesn’t it?!

We bought a travel trailer and hit the road! 

Just for a few days.

But it’s fun to dream of hauling our Flagstaff Classic Super Lite and hitting the open road and dropping our hitch wherever and whenever the urge strikes.

For now, the frequent weekends and maybe even weekdays of hooking up and rolling off to some remote location are what we’ll take…for now.

We still have a little adulting to do before we grow into Full-timers!

I was ecstatic to get this Travel Trailer!

My greatest memories from my childhood are of camping with parents!

My Dad, who passed in 2009 and my Mom, who’s still kicking life in the teeth, were amazing and hard working people who took time off on the weekends to experience life with me.  I was never bored or tired or hot or cold when we were at the lake or some other kind of campground.

The greatest thing about these trips besides the fishing, swimming, cliff jumping (at Lake Whitney, Texas) water skiing, tubing, firefly catching, bike riding, squirrel feeding, hammock napping, and nature walking, were the meals my Mom would make on a little slide-in truck bed camper kitchen.

How she could go in that little camper and come out with the food she did was absolutely amazing, even though I didn’t realize it was amazing at the time.

For me it was normal. It was MY normal. She has always made it look easy. I hope that I inherited that from her. A learned behavior or genetic…either way, I will take it! She had and still has skills!


  • 3/4 cup almond flour
  • 1/2 cup unsweetened shredded coconut
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp pink Himalayan salt
  • 2 eggs
  • 2 tsp vanilla extract
  • 4 tbsp raw local honey (to keep this strictly Ketogenic use granulated Swerve)
  • 4 tbsp organic unsweetened peanut butter or other nut butter
  • 4 tbsp extra virgin coconut oil
  • 1/2 cup raw walnuts 
  • 2 handfuls of dark chocolate chips of choice (Choose a brand like Lily’s to keep it Keto or chop up some 90%-100% dark chocolate bar) 

Preheat oven to **325 degrees for a camper stove 350 for home stove.

**Camper stoves run a bit hot on the bottom. Dropping the baking temperature down by 25 degrees helps keep the bottom from burning.

The how to’s:

  1. In an 8 inch cast iron skillet, add all the dry ingredients and mix with a fork or whisk. 
  2. Add the eggs, vanilla, honey, nut butter and coconut oil and mix well. 
  3. Add the walnuts and chocolate chips. Blend. 
  4. Bake in the oven for about 15-20 minutes. Don’t over-bake! Take it out of the oven when the center is just setting. It will keep baking in the cast iron skillet when you remove it from the oven. 

Serve this with a creamy scoop of Halo Top ice cream or make your own if you plan ahead! This was an impromptu camping trip for us so I opted to just purchase the Halo Top. The first night we had Mint chocolate chip and the second night I found S’mores Halo Top at the local Brookshire’s grocery store!!! Now that tastes like camping! 

The camper smells so good!!!

Someone sure is enjoying the camping life!

Luke the Goldendoodle took one of the chairs as his own. He definitely has no idea that he’s a dog.

We were rolling along just fine and then…

The Maiden Voyage blow out!!! Ewww, that’s a gnarly looking tire!

Cue the Sad face picture!

Funny thing…the spare that came with our trailer wasn’t the right one!

We had a screw in our tire…at least we know why it blew!

That’s where this guy Dan came into the picture! We called our road side assistance and a couple of hours later we were on the road again. Thanks Dan!!! Look up Dan’s Tire Service if you’re ever in the area of Stephenville, Texas! 325-646-8595

Then it was off to play a game of Taboo. Luke makes a pretty good partner. He can’t read or talk. But those eyes say it all don’t they!

Now back to why you’re here. That cookie pie! Mmmmmmm!

Looking for a No Sugar Ketogenic Wine to enjoy on your summer camping trip or just hanging out with friends? Click the pic below to get wines that won’t impact your ketones or blood glucose! Stay in Ketosis and wake up with zero hangover!

Struggling to get into Ketosis or just want that extra boost of ketones for more brain fuel or increased endurance? Click below to learn more about Exogenous Ketones!

Interested in test driving Ketones to see what flavors you like? Check out this link to get a 5 or 10 Day Experience Pack of Pure Therapeutic Exogenous Ketones!

Thanks for stopping by and checking out our Cookie Pie!

Steve and Melody

Follow us on Instagram, Facebook and check out our Private Facebook group Tactical Keto!

Follow Luke the Goldendoodle here on Instagram! 

Sriracha Honey Roasted Brussels Sprouts and Thoughts on Soy Lecithin!


I’ve heard this more than once, “I didn’t think I liked Brussels Sprouts!”

Well, you probably didn’t. But these little beauties are game changing veggie candy! Seriously, I sneak into the fridge and eat the cold leftovers like it’s chocolate cake or something!

These are so easy  to make!

I could eat these all day long!

Look at those beautiful roasted babies!!!

Ingredients: Remember to get organic if possible. Use the highest quality ingredients that you can afford and find. But most of all, just eat REAL FOOD!

  • 2 cups Brussels Sprouts, cut in half (I just cut up enough to fit in a big sauté pan, cut side down)
  • 1 Tablespoon Extra Virgin Coconut Oil
  • 1 Tablespoon Kerrygold Pure Irish Butter, Salted is fine
  • 1 Tablespoon Sriracha Sauce
  • 1 Tablespoon Raw Local Unfiltered Honey (eating a local raw honey helps with allergies)
  • salt and pepper to taste

The How To’s:

  1. Preheat the oven to 450 degrees. I know it’s summertime! This is the ONLY bad thing about this recipe. It heats up your kitchen a bit.
  2. Preheat a skillet, such as a large cast iron skillet to moderate high heat.
  3. Cut the Brussels Sprouts in half if you haven’t already done so.
  4. Add the coconut oil and butter to the hot skillet.
  5. Carefully add the Sprouts to the pan and stir to coat with the fat.
  6. Add the Sriracha, Honey and a little Salt and Pepper to the pan and stir to coat again.
  7. Remove the pan from the burner (oh yeah, turn it off!)
  8. Turn the Sprouts cut side down in the pan and place the pan in the oven.
  9. Roast the Sprouts for about 10-15 minutes. You will see the tops begin to get a little crispy. This is what you want. Remove from  the oven and stir once more before serving or eating all by yourself…because they are that dang good.

Tactical Keto Questions!

We get a lot of Keto Diet questions. One of the questions from this week:

What about Soy Lecithin? Can I have that?

First let’s answer the Lecithin thing. What the heck is lecithin?

Lecithin, in this case is used generally as an emulsifier. Soy Lecithin is a mixture of Phospholipids and Oil.  Phospholipids are just a component of the cell membranes of a plant or animal.

So here is our answer to the “Is soy lecithin okay to have?”

No. Why? Because it is made of soy.

What’s bad about soy? Soybeans are one of the largest subsidized crops in the United States. Soy is used in processed foods because it’s cheap. But to get soy lecithin there’s a process that involves a Hexane Solvent. Hexanes are produced by refining crude oil. That same scent you smell when you pull up at the gas pump to fill your car with fuel…that’s the smell from Hexane solvents. Now just think about that being used in the process to make foods you eat.

After processing the soybeans in a hexane solvent the crude soy oil is put through a degumming process. This simply means that water is mixed with the soy oil until the lecithin becomes so hydrated it separates from the soy oil. Then it is dried out and usually bleached, Yes I said BLEACHED, using hydrogen peroxide. Sometimes, we just scratch our heads in disbelief that we have actually ingested some of these things!…insert gag face here.  But the FDA says it’s all good…

According to the CDC (Centers for Disease Control) Hexane is considered a Neurotoxin and a Hazardous Air Pollutant. Hmmmm. It seems like the FDA didn’t get the memo!

Keep in mind that all industrialized oils go through this similar process using Hexane Solvents to remove the oil from the seeds. You hopefully now understand that Vegetable Oil is not from Vegetables. It is from different groups of seeds that go through this process to get the oil separated from the seed. So FRIENDS! We implore you to just eat some damn good butter or animal fat from a quality pasture raised grass fed animal.

Our conclusion: No Soy Lecithin for YOU!

Thanks for stopping by and hanging with us for a little while. We like it when you Stalk Us with those Stalking Icons! Follow us around on Instagram, we’re always posting food pics and sometimes other shenanigans we get ourselves into.

Next time we will talk about Cholesterol and Saturated Fat! Did you know that the recommendations to reduce cholesterol in the our diets was not backed by medical and scientific research? It was a theory. The observational study done by Ancel Keys left out any information that did not fit his Theory. That’s called cherrypicking and it’s the epitome of BAD SCIENCE! This became the basis for our dietary guidelines. It’s changing…slowly. Become informed!

Remember! We aren’t just in Ketosis, We have gone #FullKetard around here.

The Tactical Kitchen,

Steve and Melody

Keto Pancakes


Eating a High Fat Diet isn’t hard for most people. It’s controlling all of the Carbohydrates and Proteins!

Did you know that you can eat a lot of fat and be healthier than the average person on the typical SAD (Standard American Diet)?

A Ketogenic Diet is comprised of eating foods that are high in dietary healthy fats, moderate in quality proteins and low in carbohydrates.

After spending quite some time exploring the connection between health and diet (which by the way, it should be a given that the two are connected), we have experimented with a ketogenic way of eating. For us, this meant going a bit deeper than just eating a Paleo type diet.  Although both schools of thought  are very similar and have many of the same base ideas. And as I am typing this I have a hard time believing that telling people to eat whole foods has become a “new” idea. Where the hell did we go wrong?

So pancakes! It doesn’t matter if I’m Keto, Paleo or Groucho, I’m having some freakin’ pancakes on Sunday Morning!

Eating a ketogenic diet means that watching those carbs is super important. I highly recommend reading the current research on brain health and a ketogenic diet. Here is brief description of what a ketogenic diet is and how it can be beneficial. Remember this is just a cursory description.

The human body has two fuel sources. Ketones and Glucose.

A Ketogenic Diet places the body in a metabolic state in which ketones are used for fuel rather than glucose.

Glucose is the primary energy source when you are a sugar-burner. This fuel is derived from carbohydrates such as sugar, starch, fructose and at times, protein.

Ketones are an energy source made by the liver when your body shifts to burning fat for its fuel source. This is accomplished through eating a low carbohydrate, moderate protein, and high fat diet. This is know as Ketosis.

*This is not to be confused with the medical condition known as Ketoacidosis.  In which beta cell function is lost along with simultaneously high blood sugar levels and high blood ketone levels in people with Type I and II Diabetes. 

Why would you want to be in Ketosis? Well, if you read the above you saw that fat is the bodies fuel source when you are in ketosis…uhmmmm this is what we want. Why burn anything other than fat?

That’s not the only benefit of nutritional ketosis. Let’s look at a few more:

  • mental clarity
  • better sleep
  • reduced body fat (you are using stored fat as fuel)
  • more satiety (you will crush hunger and cravings)
  • improved sexual function
  • reduction in free radicals
  • reduction and shrinkage of cancer cells and tumors
  • reduced risk of neurodegenerative brain disease, Parkinson’s, Alzheimer’s, Dementia, and ALS
  • reduced inflammation and arthritis
  • slowed aging
  • stabilized blood sugar and restored insulin sensitvity
  • lower blood pressure
  • increased HDL (the good cholesterol)
  • improved energy and mood
  • faster recovery from exercise
  • improved hormone regulation
  • decrease in that feeling of bloat and water retention

That’s just scratching the surface. Wow!

Dr. Fred Pescatore, author of The Hampton’s Diet and Thin For Good uses a low carb, high-fat, ketogenic diet to treat his patients and has said it’s “the only way I practice medicine.”

Dr. Pescatore is quoted again in the best selling book Keto Clarity by author Jimmy Moore as saying,  “I don’t know why every other doctor on the planet doesn’t do this.”

So let’s get down to business about these Keto Pancakes.


  • 1 cup almond flour
  • 2 tbsp coconut flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp sea salt
  • 4 eggs
  • 1/2 cup milk (whole full fat unpasteurized grass fed…you know the drill. Or coconut milk)
  • 1 tbsp coconut oil, melted (more for greasing your griddle or pan)
  • 1 tsp vanilla extract

The How To’s

  1. Mix the dry ingredients together in a bowl.
  2. Mix the wet ingredients together in a bowl.
  3. Add the wet to the dry and whisk well.
  4. Refrigerate for about 10-20 minutes. If the batter is too thick just add a spoon full of milk at a time until it’s the proper consistency. It should be about as thick as a muffin batter.
  5. Heat your griddle to 350 degrees.
  6. Add some coconut oil to your griddle to keep the pancakes from sticking.
  7. Use a 3/4 oz ice cream scoop or a large tablespoon to drop the batter on the greased griddle.
  8. Cool for about 2-3 minutes then flip carefully and cook an additional 2-3 minutes.
  9. Keep warm in the oven until ready to serve.
  10. Top with grass fed butter (such as Kerrygold Irish Butter)
  11. Serve with your favorite unsweetened nut butter and *berries.

*Tactical Tip:  Purchase frozen organic berries and warm them in a sauce pan. They will release their liquid and this can used in place of insulin spiking syrups or nasty sugar free fake syrups. I mixed a little nut butter with mine to thicken. 



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