Tag Archives: Prüvit

Almond Keto Bread 

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That’s right. I said BREAD.

This is a familiar recipe that I have seen floating around the interwebs.

A very simple one pan bread recipe which you can microwave or bake in the oven. I have only used the microwave, but I will include basic oven baking instructions.

So let’s get to it, shall we!

Wait! What is Ketosis? 

Ingredients:

  • 6 tablespoons Almond Flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon pink Himalayan salt
  • 2 eggs
  • 2 tablespoons melted coconut oil

The how to’s: 

  1. If using a microwave, use a microwave safe dish.
  2. If using the oven, preheat to 350 degrees and use an oven safe dish.
  3. Put the almond flour, baking powder, and salt in the dish. Mix to blend.
  4. Add the eggs and melted coconut oil. Mix completely.
  5. Microwave: place uncovered in the microwave for 2 minutes 30 seconds on high.
  6. Oven: bake at 350 degrees for approximately 15-20 minutes. (I have a convection oven the time will vary for each oven so check every few minutes after the 12 minute mark)
  7. Remove from the pan and slice horizontal to spilt the “loaf” like an English muffin. Then cut in half.
  8. Toast in a skillet with butter on both sides to crisp the “bread.”


Check out our How We Kicked the Carbs page to find out how we got into this keto lifestyle!

It doesn’t stick to pan at all!!!

Do you need help kicking the carbs? Check out our 5 or 10 Day Experience Packs of KETO//OS here. 

Look at that gorgeous loaf of bread!

If you don’t have time to toast the bread in a pan, use a toaster!

Look at that!! You can make Cinnamon Toast with this bread by simply adding a granulated Keto approved sweetener such as Swerve or Truvia and a few sprinkles of cinnamon! ~You’re Welcome!

Beautiful Golden Brown!

Toast these in a skillet or refrigerate and toast in a toaster oven as needed. 


Make these ahead for the week to have a quick “sandwich bread” ready for those days when you need something quick, full of fat, and easy to eat on the go!

The School year is coming up…use these for your #ketokid school lunch!

Use this simple and quick keto bread as a breakfast toast or make a grilled cheese if you tolerate dairy! How awesome is that!!! You can be keto and have a grilled cheese sandwich…with wine!

Now tell me how how it is to cut the crappy carbage out of your life!

Your mission:

Keep it Simple. Keep it Keto.

Looking for a no sugar, ketogenic wine? Dry Farm Wines will let you have your wine and stay in ketosis!

We are currently taking clients and have a few spots left for personal Keto Coaching! Check out our Coaching Plans and fill out our TK Questionnaire for a free consultation. 

Get the Spec Ops Meal Plan here! 

Eat all the Fat!

Steve and Melody

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

Stay Tactically Keto! #TacticalKeto

Steve and Melody

Easy “Mashed” Cauliflower

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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

Looking for a no-sugar Keto friendly wine?