Tag Archives: fat loss

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

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

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The Fat Adventures of Steve and Melody

Easy Beefy Chili


Baby it’s cold outside!

Time for a big pot of Easy Beefy Chili!

A bowl of hot chili topped with cheese, sour cream, avocado and crushed pork rinds! This is one of my FAVORITES!

Equipment you’re going to need!
  • Heavy Bottom Sauce Pan or Dutch Oven with a tight fitting lid
  • A spoon
  • measuring spoons
  • stovetop

That’s it!

  • 2 tbsp Kerrygold butter
  • 1 1/2 pounds beef chili meat
  • 1- 28 oz can fire roasted crushed tomatoes
  • 1 cup beef bone broth or stock
  • 1/4 cup chili powder
  • 2 tbsp cumin
  • 2 tsp onion powder
  • 1 tsp smoked paprika
  • 1/8-1/4 tsp cayenne pepper (depends on how hot you want it!)
  • dash of ground cinnamon
  • 1 1/2 tsp himalayan pink salt (adjust to taste)
  • 2 tbsp Worcestershire sauce

  1. Heat the dutch oven on medium high heat.
  2. Melt butter in pan and add the chili meat to brown.
  3. Once the chili meat is cooked through. Add the spices (Chili powder, cumin, onion powder, smoked paprika, cayenne powder, cinnamon, salt) Then stir to combine.
  4. Pour in the can of crushed tomatoes and the beef stock/broth.
  5. Add the Worcestershire sauce and stir. Taste for seasoning. Salt more if needed.
  6. Cover the pot with the lid and turn the heat to low and simmer for about 45 minutes. Stirring occasionally.
  7. Top with your favorites!

Happy Winter Time!

Let us know if you try this EASY Beefy Chili!

Steve and Melody, just a couple of #ketards

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