Tag Archives: clean eating

TK Gluten Free Skillet Cookie Pie! 

Facebooktwitterpinterestyoutubeinstagram

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!

Ingredients: 

  • 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! 

Choco-nut Peanut Butter Cookies 

Facebooktwitterpinterestyoutubeinstagram

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!

Looking for some quick workouts? Subscribe to our YouTube channel! 

 

 

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

Stay Tactically Keto! #TacticalKeto

Steve and Melody

Chicken Bone Broth-High Collagen Content

Facebooktwitterpinterestyoutubeinstagram

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.”

Why?

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.

Okay.

Ingredients:

  • 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.” Mercola.com. N.p., n.d. Web. 09 Apr. 2017.

Check out our Social Media stuff! WE are totally cool with you stalking us, but we like it better when you say hi!
Just click those Stalking Icons to see what’s happening!

Question of the Day! What are Exogenous Ketones? 

The Fat Adventures of Steve and Melody