Tag Archives: ketones

FAT Salad Dressing


It’s the simple things that make life awesome right! Like a salad!

Well, until you go and shop for a healthy, ketogenic, clean and delicious salad dressing. They are like unicorns. They may not exist!

Believe me, I have scoured shelf and shelf at various stores reading labels with high hopes, only to be crushed when I see a promising Avocado or Olive oil based dressing in which somewhere, hidden in its ingredient list, are things like soybean oil, safflower oil or canola oil. Sometimes with the word ORGANIC in front of them! Who cares if it’s organic!

Have you seen how canola oil is made and what it’s made from? YUCK!

Is it that hard to make a clean full fat salad dressing? Well probably not. But it’s cheaper to use those crappy Industrialized Oils to cut the cost a little. I know the drill. The food industry is a hard biz to make a buck in. The overhead and cost of ingredients for the manufacturer to give consumers high quality clean products  is outrageous. But those IO’s (industrialized oils) are cheap! Making it almost impossible to find a good IO free dressing on the market.

So what is a keto salad eating person to do?

Buy some Mayonnaise! …so now let’s look for a mayonnaise! If your goal is a  creamy dressing, you may need mayonnaise as a base. Think of this as a quest to find the Holy Grail! 


Check the back of that jar friend. You’ll be hard pressed to find a store bought mayo that doesn’t contain one or more of those nasty, no-good IO’s. In fact, they will say Olive Oil Mayonnaise, until you start reading the back, and that’s where they suck you in…they cut that more expensive stuff with a soy, canola or safflower oil. (Insert adult words and gestures towards the food industry here!)

Hold out a little hope! There are a few quality products on the market. However finding them is again, like finding the unicorns…it’s hard depending on your geographical location and the fact that they may not exist. Ugh!

Once you do find that unicorn of a Mayonnaise you’re also going to need a pot of gold from the end of a rainbow, because they are expensive!

We are not out of luck yet! We are going to make our own mayonnaise! It’s easy!

Go here to get the super simple mayonnaise recipe that will take less time to make than reading all that stuff above! 

That was surprisingly simple! 

Now that you’ve done that, lets make the dressing.


  • 1 cup Easy Mayonnaise
  • 2 tbsp lemon juice 
  • 2 tbsp water (to thin the mayonnaise, leave it as thick as you like) 
  • 2 tsp dried parsley or 1 tbsp fresh parsley
  • 1/2 tsp black pepper, coarse grind
  • 1/2 tsp Pink Himalayan Salt
  • 2 tsp Trader Joe’s 21 Seasoning Salute (you can sub in any dry spice mix you like, I have even used Weber’s Chicken seasoning blend or a BBQ blend) 

Mix all the ingredients together in a bowl. Taste. Adjust seasoning if necessary. 

Now dress a beautiful salad! 

This salad dressing costs a fraction of what store bought “clean” dressings cost. You can use this as a sauce to top steak, chicken, pork chops, salmon or even eggs. It’s as versatile as it is delicious.
Flavor your mayonnaise based dressing with practically anything you like. Let us know about it on IG or Facebook! 
This post is #LukeTheGoldendoodle approved!

The FAT Adventures of Steve and Melody

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How do I elevate my KETONES?

Can I have Wine on a Keto Diet?

Cinnamon Sugar Keto Kreme Donuts 


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

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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Question of the Day! What are Exogenous Ketones? 

The Fat Adventures of Steve and Melody