Tag Archives: high fat

TK Gluten Free Skillet Cookie Pie! 

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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

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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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Stay Tactically Keto! #TacticalKeto

Steve and Melody

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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Eating fat is my favorite,

Steve and Melody