Dawn Martenz

Dawn Martenz

Dawn & CharlotteDawn Martenz is the primary author of the Charlie Foundation Blog. She is also the author of ketocook.com, a resource for “parents helping parents” find ideas and inspiration for ketogenic meals. Please e-mail Dawn at ketocookmail@gmail.com if you would like to become a recipe contributor or even just submit a few of your favorites! For more about Dawn and her daughter Charlotte, please visit ketocook.com.

Making home-made yogurt tubes is not the quickest process, however I can think of numerous occasions where I would have LOVED to have a keto meal ready-made, in a tube, frozen and ready to eat.  I can't think of a better meal to send with a keto kid to school, camp, grandparents houses, birthday parties, picnics, the beach, you name it.  After these are made, you can throw them in a cooler with ice packs and hit the road (just remember a small pair of scissors to open it!)

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Posted by on in Birthdays

I wanted to re-create "Funfetti" boxed cake mix... It was always one of my favorite mixes in the cake section! I really did not want to include nuts so it could be considered "school friendly", so I included xanthum gum in this recipe.  Some people may not be familiar with xanthan gum, however, it is an indigestible fiber, and does not need to be calculated into a ketogenic recipe. It is what makes the cake spongy and retain the rise from baking.  It also helps hold all of the oil and keep the ingredients emulsified.  It is not an ingredient I would choose to use on a daily basis, but sometimes you need to eat cake! I have never seen any adverse reaction to xanthan gum, but please run it by your dietitian just to be sure.

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Posted by on in On The Go

No matter how healthy you eat on a daily basis.... When you live in California, you eat at In-N-Out on occasion! For those of you not "in the know", there is a process to ordering your meal at In-N-Out.  The menu has 3 options: Hamburger, Cheeseburger and Double-Double (2 patties), Aside from fries and fountain drinks, that's all that is posted on the menu.  BUT... there is a "secret" menu and specific terminology when it comes time to order.  Two of the most popular are "animal style" (includes grilled chopped onions, pickles and mustard) and "protein style" (a burger without the bun and wrapped in an iceberg lettuce leaf instead).  

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Posted by on in Keto Pantry

Having pre-prepped ingredients stored in the freezer is a major time and sanity saver! This is a great way to cook chicken so the flavor and texture after thawing do not taste like leftovers.  By cooking chicken using this method, it will remain soft, you can avoid using added fat during the cooking process, it will not dry out, and once frozen, it is ready to pull out of the freezer one piece at a time.  It is also ready to process further for other recipes that require shredded or pureed chicken.

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Posted by on in Keto Pantry

New printable format of the Keto Pantry!

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Posted by on in Keto Lifestyle

This is a super fast meal that can be eaten anytime of day.  Sometimes the eggs are scrambled, sometimes they are fried, I even microwave them if I'm in a huge rush.  The side fruit or vegetable is interchangeable and depends on what is currently available!

Of course, part of the ease in preparation comes from taking oil in syringes. Learning how to consume oil in this method allows for ingredients to be eaten plain (as many people like), not swimming in fat. This is a skill that is best learned slowly using small amounts of oil to start with.  Overtime, people master this technique and are more easily able to consume the fat.  You could swap some oil out for cream, mix some of the oil (or even mayonnaise) into the eggs and scramble them, but most likely you will have to have some oil or fat on the side if you are at a higher ratio.

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Posted by on in Keto Pantry

If you are avocado lovers, this is a great tip! Avocados are great for the ketogenic diet.  It's one of the few foods that can be eaten "straight up"with nothing added and still remains balanced at a 4:1 ratio with the fiber subtracted.  The instructions are super simple...

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My mom, Arlene, has been a Registered Nurse (RN) for almost 40 years.  Through her career she has worked in the OB/GYN, Pediatrics, Med Surgery, Oncology, and Dialysis.  For the last 16 years she has been the school nurse in the same elementary school where I attended as a kid.  During her time in school, she has experienced a vast range of medical issues in her students including blindness resulting from a detached retina, scoliosis,  brain tumors, "lost" erasers in noses, severed finger tips, leukemia, bone fractures and even seizures. There have been two kids treated with the ketogenic diet come through her office as well. My mom has an interesting and uncommon perspective of seeing the diet work! Her answers to the questions below are in italics.

Please note that I am not providing any medical or legal advice in this post.  I am sharing personal tips and links to other information that I have found to be helpful!  Everyone's situation is unique and will require your own personal research and education before implementing the ketogenic diet at school.

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I'll save you time if you don't want to read the whole review, DON'T BUY THIS PRODUCT!  I really wanted this product to work.  In fact, I have purchased this little machine twice now, it just looks so keto friendly; it's small, it comes in fun colors for kids, it looks easy to use, you can take the cordless one anywhere, ect, ect... However, I have now spent more money on wasted ingredients than I have on the total cost of both machines.

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Posted by on in Keto Pantry

Did you know... you can color Truvia?  The result is nearly identical to traditional Sanding Sugars.   I have never seen any "sugar-free", "carb free" sprinkles so this DIY version seems to be the only option!

All you do is add 1 (one) drop of food coloring to 1 tablespoon of Truvia and mix it around with a fork or small whisk until it is completely combined.  You can even use your fingers to break up the small clumps and distribute the color evenly. It is ready to use immediately or can be stores in a sealed container for future use.  I used traditional food colorings and natural food coloring (India Tree) in the pictures, there was no difference in the quality of the colors.  Some keto centers do not allow artificial food coloring, so ask about using a natural version.  (I personally would recommend the natural colors over the artificial anyway).  The India Tree colors are vegetable based food colorings and should be accounted for in ketogenic recipes.

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