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Julie Fox-McClure from Fox Hill Kitchens has come up with the perfect tortilla. It’s thin. It stretches. It holds filling without breaking. It has the texture of a corn tortilla. It’s low-carb and gluten-free. It’s yummy. It takes 6 minutes. Print Recipe Julie’s Keto “Corn” Tortillas Julie Fox McClure from Fox Hill Kitchens created this + Read More

This is a recipe for the best keto french toast. However, it also encompasses my favorite keto bread and my favorite sugar-free maple syrup. Let’s talk about bread. I make it myself from a mix. I’m talking about Fox Hill Kitchens in Vermont. They started selling an All Purpose Bread Mix that yields the best + Read More

If you love lamb and all those pungent spices of North Africa (coriander, cumin, fennel, cilantro) and you like a little heat, this recipe will blow your head off. Oh yeah, practically no carbs. I have two secrets to making Merguez aromatic and tender. The first is to toast the spices and leave them whole. + Read More

Robert Ramsay is chef/owner of RD86 Space in New London, CT which has been nominated as Eastern Connecticut’s Restaurant of the Year by the Connecticut Restaurant Association. Robert shared his brisket secrets on the 2 Keto Dudes podcast in September, 2019. This is Carl Franklin’s adaptation of his basic recipe. The recipe is so simple + Read More

So, you might have noticed an Internet craze that started some time in August, 2019: chaffles. Chaffles are miniature waffles made with eggs and cheese (basic recipe) that people use for sandwich bread to get all that crispy bready goodness without the carbs. This chaffle cheeseburger will blow your mind! The Dash Mini Waffle Maker + Read More

Full of fresh flavor and bright color this delicious shrimp dish will feel like a ray of sunshine on a cold winter day. Once the vegetables are prepped it comes together in minutes. Serve over cauliflower rice with a side of ripe avocado for a perfect keto meal that will transport you to warmer climes. + Read More

This is a variation on the lasagna recipe that’s in my bZoodles Cookbook. I served it at Ketofest 2019 on Social Saturday at RD86. This luscious lasagna has the flavor of my ravioli with sage brown butter sauce, except in a lasagna form. There are three layers of bZoodles and only two layers of filling, + Read More

“Goulash is a stew of meat and vegetables usually seasoned with paprika and other spices. Originating from medieval Hungary, Goulash is a popular meal predominantly eaten in Central Europe but also in other parts of Europe. It is one of the national dishes of Hungary and a symbol of the country.” – Wikipdia I used + Read More

These little pecan pies hit the spot when you want something sweet and nutty. Print Recipe Carl’s Keto Mini Pecan Pies Course Dessert Prep Time 10 minutes Cook Time 30 minutes Servings pies Ingredients Crust 1 1/3 cups almond flour1 1/2 tsp Coconut Flour2 tbsp butter cold1 1/2 tsp water cold1/2 tsp Salt Filling 6 + Read More

Miss corn bread much? I did. This is a basic almond flour bread made with baking powder, but with a twist. The secret to this amazing facsimile of corn bread is the use of a couple key ingredients that fool the senses: taste, smell, and sight. Let’s start with flavor. I found this amazing “corn + Read More

Print Recipe Carl’s Keto Spicy Asiago Ranch Chicken Club Sandwich This fast food favorite used to be a staple of my diet before I got diabetes and went keto. The flavors are intense, and from time to time I really miss it. I recreated it in the best way I knew how, and the results + Read More

The combination of apple wood smoke and fragrant Moroccan spices makes this lamb absolutely sing in your mouth! I use a Traeger smoker, which allows me to keep the temperature constant. It needs at least 6 hours at 225 in order to cook properly, but going for 8 hours will make it much more tender. + Read More

This is a staple at my house. Well, ok. Just for me. But I live at my house so that’s true! Jule Fox McClure from Fox Hill Kitchens brought this to one of my Keto Minifests and it was a huge hit, especially when spread on her crispy crunchy Bagel Holez! Even if you don’t + Read More

These are the biscuits that accompany my Ketoky Fried Chicken and Cole Slaw. They are simple and delicious, especially hot out of the oven with butter or gravy. Print Recipe Carl’s Ketoky Fried Chicken Biscuits Prep Time 10 minutes Cook Time 15 minutes Passive Time 10 minutes Servings biscuits Ingredients 2 cups almond flour2 + Read More

I like to frequent Michael Jordan’s Steak House at the Mohegan Sun Casino near where I live. Don’t get me wrong. I love the rib eye and the NY strip… but the lamb… OMG! The twin double-cut lamb chops at Michael Jordan’s are amazing! One of the highlights of the dish is the schmear of hummus + Read More

This recipe came out of a conversation with a friend’s wife, who told me her hubby ditched the keto diet because he couldn’t give up beer. I went to work on it right away, and came up with a reasonable facsimile. Start with some dried hops and Irish Whiskey. Soak 4 cups of hops in + Read More

You can use these noodles anywhere you’d probably use cooked fettuccine – with bolonaise, or a vegetarian stir-fry, or fold them in a pesto sauce. Print Recipe Richard’s whole egg noodles Course Side Dish Cuisine Vegetarian Servings Ingredients 4 eggsSalt1 tsp ghee Course Side Dish Cuisine Vegetarian Servings Ingredients 4 eggsSalt1 tsp ghee Instructions Break + Read More

This is a simple dish that cooks as it’s prepared – there is no mise en place required, no preparation just throw a pan on and start chopping things and adding them to the pan. The trick is that the food is all diced so it cooks quickly. It’s also prepared with the food that needs the + Read More

Have you ever been to a churrascaria such as Fogo de Chao or Texas de Brazil? If so, you probably remember what they call “top sirloin.” The Brazilian name for this cut of meat is Picanha (pick-KAHN-ya). It is also known as the rump cap. It has a nice layer of fat on the outside. + Read More

This lobster bisque recipe has it’s roots in New London, CT. Billy Borque made the original recipe for the Bank Street Lobster House (no longer there). Bobby Flay loved it, and came to film the recipe for his show on Food Network, “The Best Of.” Bobby’s Recipe is on the Food Network Website. It turns + Read More

This cole slaw is the closest I could get to the flavor profile of the original KFC recipe just by winging it. My dinner party guests all agreed that it tasted just like the original! After much experimentation with recipes on “the Internets” claiming to be true KFC recipes, I decided to through the drive-thru + Read More

NOTE: This recipe was modified on August 17, 2019 because I found a better method of cooking. This recipe is the result of testing different variations to come up with the best recipe. There are lots of recipes on the interwebs claiming to approximate America’s favorite fried chicken spice and herb blend. It just took a + Read More

DISCLAIMER: If you have a bacterial infection you need to see your doctor right away. What follows is not medical advice. It is an account of my experiences. Please be smart when dealing with your biological life. OK? Great. Read on! I noticed that since I started my keto journey, which includes intermittent fasting, my immune + Read More

Everyone loves nachos. One of the things I used to miss about going keto is crunch. Two plus years later, it’s not such an urgent need. However, I’m always very happy when I get something salty, crispy, crunchy, and delicious! I actually got the idea from my friend and fellow keto dude Richard Morris. His + Read More

Print Recipe Carl’s Keto Stuffed Peppiz When I was a kid, my grandmother and my parents used to make baked stuffed peppers. Of course, living so close to Rhode Island, my brother and I called them peppiz. Sometimes my father would clean out the guddiz and wash the stawm windiz, too. OK, my dad + Read More

Shui Mai is such a staple of Cantonese Dim Sum cuisine that when Chinese immigrants first came to Australia in the mid 1800s gold rush they made a rough version of the Shui Mai of their home cuisine using ingredients available on the Australian goldfields and the Aussies called it a Dim Sim. It has since + Read More

These rolls resemble crispy egg rolls, pot stickers, Fillipino lumpia, Mexican taquitos, or any fried stuffed appetizer. Once you use chicken skins you won’t want them any other way! Get chicken skins from a meat packing warehouse, a butcher, etc. I got 10 pounds for $1 pound, frozen in a bag. I had to sort through + Read More

Churros is the Spanish street food – donuts with melted chocolate sauce. For me it’s not something I’d have every night, but it is certainly something you could have as a special dessert after a Tapas meal along with an espresso Print Recipe Churros con chocolate Course Dessert Cuisine Spanish Servings plates Ingredients Churros 100 + Read More

I love lamb chops. They are meaty, fatty, flavorful, and they go really well with rosemary, garlic, lemon, and olive oil. Why not take lamb chops to their logical and delicious extreme: bacon-wrapped and deep-fried? For frying, I used peanut oil. It’s an affordable oil that performs well at high temperatures. Very little Omega-6 is + Read More

January is Tapas month at the 2KetoDudes test kitchen. In blue we have Albóndigas en Salsa: Carl’s Keto Tapas Meatballs (navy), Pork Belly bites (sky blue) with mayonnaise with a dash of horseradish (white), an this recipe (red) Patatas Bravas without the Potatoes. The trick was to use red radishes instead of potatoes. This recipe also uses the Smoked + Read More

This is a recipe from Jules’ dad who was a sous chef at Claridges restaurant. He used to make this using a bechemal with cheese. Obviously you couldn’t use a bechemal which is made with a roux of flour and butter with milk. But Sodium Citrate is a magic cheese emulsifier. Print Recipe Queso Croquetas Course + Read More

This is a simple recipe if you have a good Providore/Délicatesse and can source great ingredients. Print Recipe Manchego, Jamón, and Olive on a stick Course Side Dish Cuisine Spanish Servings piece Ingredients 1 slice Manchego cheese roughly 6g1 slice Shaved Jamón ibérico roughly 12.5g1 fresh olive stuffed with fetta 1 toothpick Course Side Dish Cuisine + Read More

This is a traditional tapas meatball with a little twist. Absolutely delicious. Print Recipe Albóndigas en Salsa: Carl’s Keto Tapas Meatballs Prep Time 30 minutes Cook Time 40 minutes Passive Time 5 minutes Servings meatballs Ingredients 1.2 lbs meatball mix (beef, veal, and pork)2.5 oz crushed pork rinds5 cloves garlic crushed1 egg (large)3 tbsp olive + Read More

Even though this could easily be served as a main course, if you cut the lamb into bite-size morsels it makes a lovely starter or tapas dish. Print Recipe Tapas: Lamb with Tomatoes, Olives, and Garlic Prep Time 20 minutes Cook Time 75 minutes Passive Time 5 minutes Servings small plates Ingredients 1 boneless leg + Read More

For this recipe we’re going to use Spanish Chorizo sausage. Chorizo often come smoke dried and hard which is a little more difficult to work with – you might have to marinate them in a little stock before cooking them. The ones I am using are freshly smoked by a local charcutière in Canberra (Pialago estate) + Read More

One of the tricks I learned from commercial restaurants was how they make the perfect sous-vide poached egg, so it looks like the white of a perfectly hard boiled egg but when you cut into it. Now normally I used to boil the egg to cook the white for a few mins, and then put it + Read More

This is not the only tomato sauce recipe I have – for example this one EasyLoCarb Tomato Sauce is much more involved, but better to use as a condiment as it’s stewed and has a more developed flavour. This one is my easiest “go to” recipe for making a tomato component to use in other recipes, such as + Read More

I got on this Tapas kick recently. Having spent time in Barcelona twice, I fell in love with great tapas made from fresh ingredients. Most of it is low-carb, actually, but some classic dishes are not – such as croquettes. These are typically made with a thickened béchamel sauce (butter, flour, and milk) that has been + Read More

What could be better on a cold autumn evening than some hearty meatloaf. Replace the bread crumbs with pork rinds and you’ve got keto meatloaf. This recipe goes one step further to achieve Philly Cheese Steak Bliss! Print Recipe Bacon Wrapped Philly Cheese Steak Meatloaf Roll Course Main Dish Cuisine American Prep Time 30 minutes Cook + Read More

When we were both in Connecticut in summer for Ketofest, Carl and I went Blueberry picking at his moms place. And in a few months time in Australia it will be Blackberry picking time and we will be picking them during our bike rides around the lake. So obviously there will be a glut of + Read More

This is more of a technique than a recipe, essentially it is a way to age steak by dehumidifying it’s surface so when the steak is cooked the juices are retained. And a simple method for cooking a perfect steak every time. Print Recipe Aging steak in your fridge Course Main Dish Cuisine Traditional Servings + Read More

Winter is coming here in the USA, and that means it’s time for what my mother used to call “stick-to-your-ribs” soups and stews. I loved lamb stew growing up, but it certainly wasn’t keto. I remember it having peas in it, and french fries on top. Nevertheless, those add-ins were certainly not the star of + Read More

For decades we’ve been plagued with dietary regulations based upon studies that found weak associations generated from food frequency questionnaires. Here’s how it works: some researchers want to look into whether something people eat affects their health, so they come up with a survey, send it to say 100 people, and ask questions like And then + Read More

When we were in Sydney recently we visited a french charcuterie where they were selling a pork product called Rillettes which is a fatty meat paste, used the same way as Pate on crackers, or on cheese, or just smeared on a lettuce leaf. I asked the chef how he made it and he said he confits + Read More

This hearty dish is just the ticket for a cool autumn evening dinner! Print Recipe Philly Cheese Steak Ribeye Stir Fry Course Main Dish Cuisine American Prep Time 15 minutes Cook Time 10 minutes Passive Time 3 minutes Servings servings Ingredients 6 ounces beef ribeye steak fatty cut2 tbsp olive oil2 tpsp butter1 cup mushrooms + Read More

We’re the 2 Keto Dudes, a couple guys on the Internet who reversed our own type 2 diabetes using a ketogenic diet and started a podcast about it. We also lost a considerable amount of weight, gained muscle mass, and enjoy more stamina and strength than we’ve ever experienced in our lives. In July, 2017, + Read More

When Richard Morris and I started planning the very first Ketofest back in 2016, one element we really wanted was a day of cooking classes. There happened to be a commercial kitchen available at the Spark Makerspace in New London, just a short walk from where the main event was happening on Social Saturday (July + Read More

At Ketofest this year I showed 6 different ways of cooking pulled beef. You might have already seen the recipe I made with pulled beef cooked in zero carb beer. It’s the same cut of meat. In Australia it’s called a Bolar roast, in the USA you can use chuck roasts. Both are cut from the + Read More

DUFF GL, BRECHIN DJ, FINKELSTEIN The effect of insulin therapy on the inhibition of atherosclerosis in the alloxan-diabetic rabbit. J Exp Med. 1954 Oct 1;100(4):371-80. pubmed Summary: Experiments were undertaken to ascertain whether the previously demonstrated inhibition of the development of experimental aortic atherosclerosis in alloxan-diabetic rabbits fed cholesterol was due to the injection of alloxan + Read More

This riff on the Muffaletta Sandwich, made famous in New Orleans, combines all of the spicy meaty flavors without the carbs. To make the olive salad, chop up equal measures of olives, red peppers, hot peppers, pepperoncini, marinated artichoke hearts, and an optional sprig of rosemary. Douse with olive oil. You can also add garlic, + Read More

Love coleslaw? Me too! This keto-ized version is great way to use healthy fats to highlight the flavor of coleslaw! Print Recipe Carl’s Keto Coleslaw! A tasty coleslaw that’s got the perfect flavor and texture, with a healthy dose of healthy fats to satisfy your hunger. Prep Time 10 minutes Cook Time 2 minutes Servings + Read More

This simple soup is a great template for any kind of cream of roasted veggie soup. It’s essentially roasted mushrooms with garlic, some butter, and heavy cream. OK, it’s a little more complicated than that, but you can whip it up in about 30 minutes from scratch. Great on a cold day – or a hot + Read More

A concise list of science we like to cite On episode #69 of the 2 Keto Dudes podcast, we cited a few key studies and some other science supporting the ketogenic diet that we like. This is not a definitive list, but it is enough for one to digest in a couple hours. It’s also + Read More

UPDATED April 21, 2018 I used to frequent a local Mexican restaurant that served a Chorizo Queso Fundido that was to die for. This is a low-carb version of Chorizo Queso with home-made cheese sauce. Oh yeah! There was a certain spice in the Chorizo (at this Mexican restaurant) that I could never nail down. + Read More

This is a very simple base for an Au Poivre rub, which can elevate many cuts of meat when applied liberally before searing. Print Recipe Au Poivre Steak Rub Servings Ingredients 1/2 cup whole peppercorns1/4 cup Coarse Salt1/4 cup cumin seed1/4 cup onion powder1/4 cup garlic powder Servings Ingredients 1/2 cup whole peppercorns1/4 cup Coarse + Read More

If you’re a fan of some my keto recipes, like my Keto Clam Chowda, you’ll know I’m from New England: Connecticut, to be precise. Here in the Northeast we have a traditional summer dessert: whoopie pie. It’s essentially a vanilla cream sandwiched between two chocolate cakes. I know it doesn’t sound very healthy, but this + Read More

Deep fried Brussel sprouts may be the simplest side dish to go with my protein, it’s certainly the easiest – and they go with everything. Pulled BBQ Beef Bacon wrapped Fish 72 hour rib-eye roast cooked in a sous vide with Jus. Get yourself a small deep fryer (like this one I got from Aldi) The + Read More

UPDATED 4/29/2018 after refining the recipe on Carl’s Keto Kitchen. These meatballs are amazing. Tender, juicy, and meaty with a bite that hits you in the back of the throat. Mmmmmm. The secret to making any kind of low-carb meatballs is to replace bread crumbs with another binder. At first I used pulverized pork rinds, + Read More

Normally Coleslaw is made from raw Cabbage, Carrots, and Mayonnaise. And if you get Coleslaw from a certain intentional chain of Fried chicken (putatively from a state that specializes in Bourbon and Bluegrass and a Derby) that will not be named … it will include sugar and white vinegar. We wanted to remake this keto + Read More

Quiche is a great way to eat Ham and Eggs, but usually the crust contains carbs … but you can make a quiche without any crust as long as you set it in the fridge after cooking it and before slicing it. Print Recipe Crustless Quiche Course Main Dish Cuisine French Prep Time 10 mins Cook Time 30 + Read More

Char kway teow, literally “stir-fried ricecake strips”, is a popular noodle dish in Malaysia, Singapore, and Indonesia. It is made from kway teow which are 1 cm wide rice noodles, stir-fried over very high heat with light and dark soy sauce, chilli, whole prawns and other seafood, bean sprouts and chopped Chinese vegetables. The dish is commonly + Read More

The taste of Scotch Eggs without all the mess and effort. A Scotch Egg is a soft-boiled egg encased in sausage (enhanced with ground mustard, parsley, and nutmeg), coated in some kind of breading, and deep fried until golden brown and delicious. In the world of low-carb, the breading is the only problem here. + Read More

I am usually one to deep-fry chicken wings. I had heard good things about baked wings, and gave it a shot. They are much tastier than deep fried wings! When you deep fry, all the chicken flavor goes out into the oil, and all the oil flavor overwhelms the chicken. Sure, deep fried wings are + Read More

This is a geeky story of how a couple gadgets improve my life in the kitchen. I look at cooking gear as medical expenses. Food is my medicine. It has healed me. If I can’t be satisfied feeding myself then I’m headed for disaster. That totally justifies the expense of these doo-hickies. I had some + Read More

This is like Bacon and Eggs, kicked up a notch … BAM! The trick is to set the whites before cooking the yolks, so that you don’t end up with watery egg whites yet have a perfectly cooked yolk. The theatre when the yolk is cut is worth all the effort. Print Recipe 63 Degree + Read More

I wrote a post a year ago on my blog about how to make low-carb chocolate, http://easylocarb.com/make-lo-carb-chocolate/ This involved complex temperature wrangling and marble tempering surfaces … I found an easier way. It involves using a Sous-vide device and melting the chocolate at 45C, then bringing the temperature down to 27C to set type IV + Read More

Keto Fudge … well it’s really chocolate cream cheese frosting. gratuitous Floyd shot. Print Recipe Keto fudge Course Dessert Cuisine American Servings Ingredients 1/2 cup butter softened1/2 cup Cream Cheese softened1/4 cup Coconut Oil softened1/4 cup heavy cream3 tbsp cocoa powder Herseys dark is good1 tsp almond extract1 tsp vanilla extract1 pinch SaltSweetener to taste1/2 + Read More

Pavlovas for Christmas are an Aussie tradition, remember it’s middle of summer here so fresh fruit and cold foods are ideal. Print Recipe Christmas pavlova bites Course Dessert Cuisine Aussie Prep Time 10 mins Cook Time 15 mins Servings bites Ingredients 4 egg whites1 tsp Cream of TartarSweetener to taste (I used a smidgen of + Read More

One great ketogenic ingredient available in Australia is Bighead “No carb” lager. One of our admins contacted the brewery , “Burleigh Brewery” and they told us that they have developed a yeast that is able to continue to consume glucose and turn it into alcohol well after most other yeasts give up. You know what goes well with beer? + Read More

Meat glue Transglutaminase is a naturally occurring enzyme that crosslinks the proteins Lysine and Glutamine – essentially gluing meat together. It is deactivated by temperature leaving the glued meat permanently taking on a new shape. In this case – we’re going to turn a puree of shrimp meat into noodles. Print Recipe Prawn noodles Course Main + Read More

I was born and raised in New England, so I’m no newcomer to clam chowder. In fact, I grew up (and still live) right near the ocean. Good New England clam chowder is seldom seen in keto circles, mostly because of two ingredients: flour or starch, and diced potatoes. Now, I’ve already made several recipes + Read More

So this is another attempt to perfect a Bacon soup … this time with butter poached cauliflower florets as … ummm what would you call them? Dumplings. Print Recipe Bacon Soup with Cauliflower dumplings Course Main Dish Servings Ingredients 200 g Yakiniku Pork Belly100 g mushrooms3 cup Hambone stock1 clove garlic1 tbsp grated ginger root100 g + Read More

Peanuts are not Paleo. Peanuts in small amounts can be Keto (and certain people – not looking at any Zorn in particular – apparently can’t have any PB in the house cos eating small amounts is an unreasonable demand). Paleo sometimes gets conflated with Keto because they are both grain free, and neither is + Read More

I believe I’ve appropriately named the blog post, to entice the grammar police. When selecting a title for a post, it is important to draw in the grammar police, as they hate titles that end in prepositions. I have observed, over a period of time, that the grammar police are usually cranky, and can’t resist + Read More

I’ll get to the bit about my dog in a minute, but first let me tell you about the Calories In : Calories Out theory. It goes a bit like this; Calories that you eat – Calories that you burn = Fat that you store It’s a very simple theory, if you want to decrease your body fat, + Read More

My love for this pâté started years ago. I believe I saw someone on TV make this, and recently looked it up at Epicurious where I found this recipe using smoked blue fish. It’s a pretty simple recipe. Take some smoked fish, mix with some cream cheese, add some shallots, chives and lemon juice, and + Read More

Red cabbage is a great leafy vegetable to add to any low carb meal,. such as this meal with a pork hock terrine and fennel salad. And this example of a roasted Pork Belly on a bed of red cabbage is ketogenic happy food. Print Recipe Julies Low-carb Red Cabbage Cook Time 1 hour Servings + Read More

Maybe you’ve tried a low carb ketogenic diet, and maybe like us you have reversed your own type 2 diabetes, and you might be wondering why everyone isn’t talking about this. And you might be wondering why diabetics are still in 2016 being recommended to eat a high carb low fat diet, and told to simply + Read More

Anyone who listens to my podcast, 2 Keto Dudes, which I do every week with Richard Morris, knows that my weakness used to be a certain tex-mex fast food chain which shall remain nameless. I’ll give you a hint. It might rhyme with Choco-Smell. okay? Yeah. I’ve blown my ketogenic diet on this food at 3AM + Read More

This is one of my favorite meals – and very healthy since the fat content is high, there’s plenty of protein, and practically no carbs. Let’s talk pressure cookers. I bought this one at a local kitchen store, and it works just fine. For the most part these things all work the same. They raise the pressure and + Read More

Here’s a simple recipe for chocolate mousse that I eat one spoonful at a time. It’s rich, sweet, and chocolaty, and being fat-adapted I don’t have to eat a lot to be satisfied. I use Hershey’s Special Dark Cocoa Powder, but you can use your favorite. Since I started a ketogenic diet in February, 2016 + Read More

This is a great low-carb recipe for Carnitas, literally “little meats,” which consists of pork butt cooked in lard with added flavors. It’s very simple. Get a 3 to 4 pound pork butt from your butcher. The butt is actually the shoulder, but ‘butt’ sounds better, doesn’t it? Chop it up into 1/2 pound to + Read More

This is the simplest recipe ever. I always hated brussels sprouts growing up, mostly because my parents steamed them and served them plain. Ick. When I was a grown up I went to a steak house in Vancouver. Somoene ordered the sprouts as a side dish. When they came to the table I knew I + Read More

This amazing Blue Cheese dressing recipe came from the highbrow restaurant chain, The Chart House. Once you taste it, you’ll be ruined. Sorry. The cheese makes the recipe. My favorite is Roquefort, the king of cheeses. It may be hard to find, but it’s worth the effort to seek out a source. I introduced this recipe + Read More

Sous Vide is a cooking technique by which you vaccuum-seal food in a plastic bag and drop it into a water bath that is kept at a constant temperature for a length of time. Because the internal temperature of the food is never higher than the water temp, any interactions that happen above that temperature + Read More

This is the easiest recipe. In just 20 minutes you can satisfy your cravings for salty AND crunchy (potato chips, etc.) at the same time with NO CARBS! All you need is shredded cheese. Use a hard cheese like Asiago, Parmasagn, or even aged Cheddar. Avoid processed pre-shredded cheese as these sometimes contain potato (or other) starch + Read More

This waffle is nice. Just be careful when you cook it that it doesn’t burn. 2g to 3g of carbs for the entire batch. Makes 3 round Belgian Waffles. This recipe relies on CarbQuik, a pre-made low-carb flour mixture for baking. I introduced this recipe on my ketogenic lifestyle podcast with Richard Morris, 2 Keto Dudes. + Read More

Whether you’re on a gluten-free or ketogenic diet (high fat, moderate protein, very low carbs) or even a low-carb diet, this is a great bread substitute. Many low-carb breads have up to 4g of carbs per slice. Not this. Then again, it’s not really bread, but you’ll love it. Bread is a foam. In this + Read More

Often we’ll buy pre-sliced ham because of convenience, but the flavour is bland. Sometimes however I crave ham with a more sophisticated flavour and for those times we make Julie’s Miso Apple glazed ham. As seen here in one of our #boringKeto meals Print Recipe Miso Apple glazed ham Course Main Dish Cuisine Traditional Servings Ingredients Ham + Read More

Sometime around Halloween this year it occurred to me that I had to cook my first keto Thanksgiving dinner early. I co-host a podcast called 2 Keto Dudes with Richard Morris, from Canberra in Australia. He doesn’t do Thanksgiving. Doesn’t really know much about it. Seeing as how there are thousands of listeners out there + Read More

I was never really a white-meat turkey eater, always opting for thighs, legs, and wings at Thanksgiving. For several years, I’ve been using the Julia Child method of de-boning and roasting turkey. She removed the backbone and the legs leaving the breast and wings assembled. Then she removed the femurs (the thigh bone) from the + Read More

I’m trying more candidates for meals where I can make a lower and higher protein version. This one without the Prawns has 30g protein, with the prawns 40g of protein. The miso Salmon, Fish Bacon, and Wasabi mayonnaise are all from this recipe on my blog, (150g salmon fillets). The confit prawns are just poached + Read More

I’ve been experimenting with a few higher fat meals in preparation for 3 month experiment eating at the Australian Nutrient Reference value for protein. Print Recipe Bacon Soup Course Main Dish Servings Ingredients 200 g Yakiniku Pork Belly100 g mushrooms150 g Warrigal greens or spinach2 cup Hambone stock1 clove garlic1 sprig Lemon Thyme Course Main Dish + Read More

This recipe is a quick meal to settle the stomach after a fast. It contains some fermented food – KimChi which is a spicy fermented korean cabbage. This was part of a full meal including KimChi, and smoked pulled lamb, and Ham which were both smoked at the same time as the tomatos. Print Recipe + Read More

Thanksgiving is a tough holiday for people who are watching their weight, right? Well, not me. This is the first of a series of recipes that I’ll post for (US) Thanksgiving that you can enjoy without feeling guilty. This recipe is exactly what I would make before I transformed myself with a ketogenic diet, except + Read More

Everyone loves bacon, except those who can’t enjoy it for religious reasons … but I’ve learned something recently that not all bacon is made from Pig, and bacon made from beef is not only every bit as delicious as pork bacon, but it’s cheaper to buy and fattier. I started out getting a special cut of meat from + Read More

This meal starts out from the base using a Ramekin Muffin a little shaved smoked ham, a poached egg and topped with some Hollandaise sauce.

This is another classic French butter sauce, you can see it drizzled here over an Eggs benedict. You may have seen it on an egg McMuffin at McDonalds … but trust me that shelf stable (stabilized by gelling it with with cornstarch) stuff is a mere shadow of what freshly made Hollandaise sauce is like. It’s notoriously + Read More

This was a recipe that showed up once on our FB group and has become a favourite. The recipe originally came from Nutrition for Life but I modified it slightly to make it more dense so it would be a good base for an Eggs Benedict. The photo was one of Matts … unfortunately I ate the + Read More

I love Brie cheese. I always have. I love it even more now that I’m eating a LCHF (low-carb, high-fat) diet. A few years ago I discovered a mushroom Brie at a local cheese shop, and I fell in love. In fact, so did my whole family – some of whom never liked mushrooms, nor had + Read More

Sometimes I don’t know what I’m going to cook for dinner so I go shopping for inspiration .. and then if I am lucky I see produce that is just so compelling that it demands to be cooked. Look at this Yakiniku sliced pork belly we found the other day. All that delicious fat, just begging to be + Read More

Volek JS, Phinney SD, Forsythe CE, Quann EE, Wood RJ, Puglisi MJ, Kraemer WJ, Bibus DM, Fernandez ML, Feinman RD. Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Lipids. 2009 Apr;44(4):297-309. DOI: 10.1007/s11745-008-3274-2. Summary: 12-week study comparing two hypocaloric diets (approximately 1,500 kcal): a carbohydrate-restricted diet (CRD) (%carbohydrate:fat:protein + Read More

Most of you probably don’t know me personally, so you probably don’t know that I spent about 8 to 10 years of my life in prison. Now, before you conjure up images of me in a large, orange jump suit lounging on a steel bunk with a small mattress, or walking in the yard with + Read More

This recipe came about in response to Kim’s recipe for Lemon Curd which left me with 4 egg whites. So I made up a quick batch of sweetened meringue to use as a base for a dollop of that tart lemon curd. Pretty decent little keto desserts, each is about 1/6th of an egg, 40ml of lemon juice, and 20ml + Read More

Yellowfin tuna sashimi, Canberra Distillery gin and tonic gel, rose pickled cucumber, finger lime pearls -from the National Press club of Australia. This is a great example of how you can find a keto meal at just about any good restaurant. This was one of 2 appetisers on their October menu that was perfectly keto. The gelling + Read More

Barramundi ceviche, roasted capsicum emulsion, citrus avocado mousse, dehydrated lemon shards -from the National Press Club of Australia This is a great example of how you can find a keto meal at just about any good restaurant. This was one of 2 appetisers on their October menu that was perfectly keto.

Espresso infused pork belly, textures of cauliflower, espresso jus, cocoa nib -from the National Press Club of Australia This is a great example of how you can find a keto meal at just about any good restaurant. You couldn’t get much more keto than this meal with multiple textures of Cauliflower – the keto hero.

Goday A, Bellido D, Sajoux I, Crujeiras AB, Burguera B, García-Luna PP, Oleaga A, Moreno B, Casanueva FF Short-term safety, tolerability and efficacy of a very low-calorie-ketogenic diet interventional weight loss program versus hypocaloric diet in patients with type 2 diabetes mellitus Nutr Diabetes. 2016 Sep 19;6(9):e230. DOI: 10.1038/nutd.2016.36. pubmed Summary: Eighty-nine men and women, aged + Read More

Wagyu rib-eye steak in pan juices + Creamed Spinach + Asparagus spears wrapped in Prosciutto.

Some days, when I wake up, I feel like I’m chasing the wind. As a person that rides a bicycle, we’ve been taught that head winds are bad and tail winds are great. However where I hail from, we don’t have hills to ride, so headwinds have to substitute for our hills. So, I have + Read More

There has for some time been a disturbance in the keto-force around the production of glucose from protein excess to maintenance requirements. A steak is the same as a cake One one side you have early adopters of a ketogenic diet like Jimmy Moore (Adam and Jimmy’s Keto Talk podcast) who has observed his own ketones go + Read More

There is an excellent series of Videos online from this years Low Carb Vail conferences – but one of the interesting things about this conference was how significantly experts disagreed about the correct amount of protein people should eat, and in particular how much lean body mass we lose when fasting. Dr. Jason Fung uses data from Kevin Hall published + Read More

W. K. Stewart and Laura W. Fleming Features of a successful therapeutic fast of 382 days’ duration Postgrad Med J. 1973 Mar; 49(569): 203–209. pubmed Summary: A 27-year-old male patient fasted under supervision for 382 days and has subsequently maintained his normal weight. Results: Blood glucose concentrations around 30 mg/100 ml were recorded consistently during the last + Read More

Maybe it’s just the political season, or it could be that I’m just turning into a grumpy old man, but I really get disappointed at times when I review my Facebook feed. I’ll qualify this statement by saying that I have friends all over the political, scientific, and religious spectrums. And, I value and try + Read More

You won’t believe how close the texture is to traditional pancakes. And you cannot taste the pork rind flavor at all! Print Recipe Pork Rind Pancakes You won’t believe how close the texture is to traditional pancakes. And you cannot taste the pork rind flavor at all! Course Dessert Cuisine American Servings Ingredients 1 + Read More

What do you do when Life gives you a giant Lemon tree? Make Ketogenic Lemon Curd of course.

White Chocolate Drop Each white chocolate drop has a massive blueberry, a rosemary blossom, and some vanilla seeds and look how gorgeous they look. Definitely a “for special occasions” food, but while the rosemary is in bloom they are “in season”, and they are very keto.

D. L. COOK, LOIS M. MILLS, and D. M. GREEN The Mechanism of alloxan protection in experimental Atherosclerosis J Exp Med. 1954 Feb;99(2):119-24. pubmed Summary: Experiments were performed to compare the effects of cholesterol feeding in (a) control rabbits, (b) alloxan-diabetic rabbits, and (c) rabbits injected with alloxan while the pancreas was temporarily occluded from the circulation. Results: The + Read More

SASLOW LR, KIM S, DAUBENMIER JJ, MOSKOWITZ JT, PHINNEY SD, GOLDMAN V, MURPHY EJ, COX RM, MORAN P, HECHT FM. A randomized pilot trial of a moderate carbohydrate diet compared to a very low carbohydrate diet in overweight or obese individuals with type 2 diabetes mellitus or prediabetes. PLoS One. 2014 Apr 9;9(4):e91027. DOI: 10.1371/journal.pone.0091027 + Read More

When we eat glucose (bread, starches, sugars, etc.) about a day’s worth of energy is placed in short-term storage (like your fridge) as glycogen. Glycogen carries a lot of water. It is believed that one gram of glycogen attaches to 4 grams of water. Glycogen provides the glucose to your body for fuel (when not + Read More

Get right back on it as soon as possible? OK, that’s a bit glib. Let us tell you what works for us. Let’s say you have a bad day and eat some carbs. You’ll probably feel the carb cravings come back. You’ll recognize that hunger pang that would have you believe you’re starving to death. + Read More

The short answer is no. Since around World War 2 the western world has been under the spell of one man, Ancel Keys, who perpetuated half-truths and outright falsehoods about the dangers of eating fat, especially saturated fat. This one man is responsible for the fat phobia that has permeated society since WW2. So much + Read More

Within the first week you may experience what we call “carb withdrawal.” You may lose energy, get headaches, cramps, and the like. It is not recommended that you exercise during this period. In fact, if you are obese, you might want to put hard exercise on hold, especially running or jogging, as you can actually + Read More

When you first get into ketosis, you’ll notice your breath is bad. This comes from the blood vessels close to the surface of the inside of your mouth spontaneously outgassing acetone (one of the three ketone bodies). It tends to go away after a while.

We just told you! <kidding> Generally, if you have gone 6 weeks without eating carbs, and your hunger has gone away, to the point where you are forgetting to eat, you are most likely completely fat adapted. There is no litmus test for it, other than these subjective observations.

Nutritional ketosis happens overnight. Just about every day when you wake your body is in a mild state of nutritional ketosis. Babies are born in ketosis. After about 3 days on a ketogenic diet, your body will most likely be deeper into nutritional ketosis. That’s great! However, there is still work for your body to + Read More

When in ketosis, your kidneys are removing more salts from your bloodstream. Therefore, you need to take in a modicum of salt every day, the equivalent of 2 cups of salty broth. You will also need to supplement electrolytes: Magnesium, Potassium, and Calcium. You can take a supplement that has all 3, individual supplements, or + Read More

CRUZ AB Jr, AMATUZIO DS, GRANDE F, HAY LJ. Effect of intra-arterial insulin on tissue cholesterol and fatty acids in alloxan-diabetic dogs. Circ Res. 1961 Jan;9:39-43. DOI: 10.1161/01.RES.9.1.39 pubmed Summary: 21 dogs were studied. 3 controls. 19 dogs were given diabetes by a single injection of alloxan to knock out their beta cells. Their fasting glucose + Read More

If you have no available protein of carbohydrate grams left for the day you will have to find food that has calories only from fat. You could eat a small amount of coconut oil or butter – like a teaspoon full – and wait 15 minutes until your body has digested the additional energy and + Read More

When you are in ketosis you are using primarily FAT for energy. If you are trying to lose weight then you want a lot of that to come from your body fat – but can you just eat almost NO fat and lose weight fast? Not really. Humans are only able to draw down about + Read More

Before you go out and buy ketostix, short litmus-like strips that you pee on to measure ketones, let’s talk about ketones. Ketones are a byproduct of your liver breaking down fats for fuel. The short answer is: If you are eating 20g or less of carbs per day you are in nutritional ketosis. Some people + Read More

Sugar in all forms (anything ending in “ose”), honey, most fruits, bread, pasta, cereals, breadings, rice, starch, potatoes and other starchy vegetables.

Meat, fatty fish, eggs, bacon, coconut oil, butter, lard, tallow, olive oil, heavy cream, cheese, cream cheese, green leafy vegetables, coconut, non-starchy vegetables (brussels sprouts, cabbage, peppers, celery, cucumber, broccoli, cauliflower, spinach, and the like), onions in moderation (onions are higher in sugar), pork rinds, Shiratake noodles, coconut flour, almond flour. Did we mention bacon? + Read More

Some people, especially medical professionals, have only heard about ketosis in the context of a condition that Type 1 diabetics have a risk of, called ketoacidosis. This is when the body produces way too many ketones, and the blood turns acidic, which can be deadly. As long as you have a working pancreas, you are + Read More

This is something you can do to test to see if you brain is going to play tricks on you and secrete some insulin when you eat an artificial sweetener. It doesn’t happen to everyone one and the only way to find out is to test. What you can do is do a glucose curve + Read More

You’ll need a blood glucometer to test the glucose in your blood, and you are going to chart a Glucose curve in response to that food. Start at least 2 hours after your last food (4 if you are type 2 diabetic), and at least 2 hours after you have woken up. Take a + Read More

We are not dogmatic about what to eat, drink, or otherwise ingest. Rather, we encourage you to test these items on yourself to see if a) your blood sugar increases, or b) your insulin increases. This basic philosophy of “test thyself” permeates everything we do. Do not seek the answer from an expert, or anyone + Read More

Fundamental foods are those that have never been shown to significantly raise blood sugar and/or insulin. Fresh meats, pure fats, and eggs fall into this category. Variable foods are those that affect everyone differently, but still technically have very few carbs. These include dairy products, nuts, nut flours, sweeteners, additives; as well as low-carb foods + Read More

Even better, we can point you to a web resource: Keto Calculator

The term Macros is shorthand for Macronutrients. These are sources of energy (or Calories): Protein, Fat, and Carbohydrates. See our definition of a Ketogenic diet for the “Macro” formula we have used ourselves. You may see other ketogenic resources refer to a macronutrient ratio of 20% PROTEIN, 5% CARB, and 75% FAT. This is + Read More

Duck Breast with Duxelles Daikon “Noodles”

Ramsden CE, Zamora D, Majchrzak-Hong S, Faurot KR, Broste SK, Frantz RP, Davis JM, Ringel A, Suchindran CM,Hibbeln JR. (2016) Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73). BMJ. 2016 Apr 12;353:i1246. DOI: 10.1136/bmj.i1246. pubmed Summary:Randomized double blind clinical trial of 9423 women and men aged 20-97. The intervention + Read More

Ramsden CE, Zamora D, Leelarthaepin B, Majchrzak-Hong SF, Faurot KR, Suchindran CM, Ringel A, Davis JM, Hibbeln JR. (2013) Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis. BMJ. 2013 Feb 4;346:e8707. DOI: 10.1136/bmj.e8707. pubmed Summary: 458 Australian + Read More

72 hour beef Daikon “Noodles”

These are great to print out and bring to your doctor. Here’s a study of both animal and human subjects following a ketogenic diet for more than six years with nothing but good results. Here’s a 2014 Meta-study of 76 observational and randomized controlled studies with more than 650,000 participants that found those with a + Read More

A friend told me that she has tried to fast, but can’t do it more than 24 hours. And then she gets ravenously hungry afterwards. As you may know I have done 7 day water fasts, and still had enough energy to ride 100km on my bike. She asked me why it seemed so easy + Read More

Alpert S S (2005) A limit on the energy transfer rate from the human fat store in hypophagia. J Theor Biol. 2005 Mar 7;233(1):1-13. Epub 2004 Dec 8. DOI:10.1016/j.jtbi.2004.08.029 pubmed We reckon: This study used Ancel Keyes Minnesota Starvation experiment data and basic calculus to derive the value of (290±25) kJ/kg day or (31.5053±2.72) kCal/lb day as + Read More

Most people who were alive at the time know where they were on September 11, 2001. Jules and I were 100m away from the two towers when they were hit. We were working on Wall Street at the time. I was building Credit Risk analytic software, and she was developing internal CRM systems – we’d both + Read More

The weight you would be if you had 0% body fat. Think about what you weighed when you were fit. If you were never fit, guess. 🙂

Lustig RH, Sen S, Soberman JE, Velasquez-Mieyer PA (2004) Obesity, leptin resistance, and the effects of insulin reduction Int J Obes Relat Metab Disord. 2004 Oct;28(10):1344-8. DOI:10.1038/sj.ijo.0802753 pubmed We reckon: This study showed in people who were leptin resistant, if you suppress insulin chemically they become leptin sensitive again – showing that chronic high levels of insulin + Read More

Pork Scotch fillet – The Pork Scotchie in a bag Creamed Spinach The sauce is just bag juices, shiitake mushrooms, baby bell peppers, and cream.

Pork Scotch fillet – The Pork Scotchie in a bag Butter Poached Cauliflower

This is an adaptation of an explanation of why people get fat by Dr. Robert Lustig. Kudos to him! In 1994 scientists confirmed the existence of a new hormone that plays a big role in weight regulation – leptin. Leptin exists in fat cells. Its job is to tell your brain that you’re full. For so + Read More

A ketogenic Diet is any diet that produces ketones. The specific diet that the Keto Dudes follow is Carbohydrate: < 20g (Trace amounts) Protein: 1.0 – 1.5g/Kg of Lean Body Mass Fat: To Satiety Your own experience may be different. Some people can stay in ketosis with up to 50g of carbs, some have to + Read More

Pulled Beef Fennel bulb salad

Print Recipe Keto-ade Servings liter Ingredients 1 liter Carbonated water Seltzer, club soda, soda water, or sparkling water1 tsp Salt1 tsp Potassium Citrate1 tsp Magnesium Citrate1 squirt Sugar-free flavour Servings liter Ingredients 1 liter Carbonated water Seltzer, club soda, soda water, or sparkling water1 tsp Salt1 tsp Potassium Citrate1 tsp Magnesium Citrate1 squirt Sugar-free flavour + Read More