Sprinkle Birthday Cake

Sprinkle Birthday Cake

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.

India Tree makes a great 100% all natural vegetable based food coloring, but if you prefer to avoid food coloring or just want a plain white cake,  just leave the sprinkles out and use all plain coconut flour.  I frosted the cake with about 50g of Buttercream Frosting flavored with almond and lemon extract.  I sincerely hope this recipe helps make a keto birthday special!

Sprinkle Birthday Cake
256 Calories

3:1 Ratio

5.2g Protein

3.0g Carbohydrate

Makes one single serve birthday cake

For the sprinkles:
Combine 1 tablespoon of coconut flour with equal parts water. Stir to combine. Add 1 drop of food coloring (natural food coloring is preferred) to the coconut flour andwater. Make sure the color is evenly distributed. Spread the colored coconut flouron a piece of parchment paper until it is very thin. Allow it to air-dry overnight. When it is thoroughly dried, break it into very small pieces and store in an airtight jar. Each color is made separately using the same process.*Please note: for the following recipe, only 2g of the colored coconut flour sprinkles are used. Continue to use “coconut flour” in recipe calculations
to include the sprinkles. Since the amount of food coloring in the cake recipe is so minimal, the food coloring can be counted as a “free food” item.

For the cake:Ingredients:
23g oil, use a plain flavor such as sunflower, safflower, canola
12g coconut flour, Bob’s Red Mill (10g from the bag, 2g of the colored sprinkles)
1g xanthan gum (*Optional & does not need to be calculated)0.5g baking powder0.5g vanilla extract (an additional 0.5g almond extract adds a gre
at “cake” flavor)
32g egg whites, whipped into soft peaks½ tablespoon waterPinch of salt Sweetener of choice (5g of Truvia was used for testing)

Pre-heat the oven to 350 degrees.

Mix 10g of plain coconut flour with the oil. Stir until smooth. Add the xanthan gun, baking powder, extract, water, salt and sweetener. Stir again until all of the ingredients are very well combined.

Add about 10g of the egg whites plus the additional 2g of colored coconut flour. Stir until the egg whites are incorporated and the batter has “loosened” slightly.
Add the remaining egg whites and carefully fold them into the cake batter. Continue folding the egg whites into the batter until evenly distributed. Pour the batter into a greased baking dish or silicone mold (a 1-cup glass Pyrex container was used for testing).

Bake the cake at 350 degrees for 5 minutes. After 5 minutes, turn the oven down to 300 degrees. Continue to bake for an additional 25-30 minutes. The cake should spring back when the center is pressed lightly with your finger.

Allow to cool before slicing or frosting. 

If possible let the cake cool upside down (similar to an angel food cake), this will help prevent it from collapsing. It will sink slightly as it cools, however it you find it is going flat, it may have been slightly undercooked.

Xanthan gum is a stabilizer and emulsifier that gives the cooked cake a spongy texture and helps hold all of the oil. It allows it to rise and hold the tiny bubbles created by the baking powder. If the xanthan gum is not used, the texture of thecake will be denser. Xanthan gum does not contribute to the overall flavor it only helps improve the texture.

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In-N-Out Salad

In-N-Out Salad

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).  

Lots of people who eat low carb diets order "protein style" and it is not at all uncommon to see people eating burgers with a lettuce instead of a bun.  In-N-Out also has a "spread" that is very similar to Thousand Island salad dressing... the spread and "protein style" gave me the idea to calculate a salad using the same ingredients and flavors.  For older kids and adults, a small hamburger patty wrapped in lettuce would be a great option to bring with you.  On average, a hamburger patty at In-N-Out weigh about 30g, a lettuce wrap in place of the bun weighs about 65g (I have gotten as little as 30g and needed to ask for more) and 2 slices of tomato is about 30-40g.  Here are links tot he main In-N-Out Burger website, the nutrition information (some of you may be able to actually order right off the menu!) and a link to a post detailing the "secret menu"  (make sure you click the slide show) because there are even more options than what they tell you on the In-N-Out website!

Makes 1 serving

3:1 ratio

298 calories

7.79g protein

1.81g carbohydrate

In-N-Out Salad



70g iceberg lettuce

25g 85% ground beef, cooked (I roll tiny meatballs and pan fry them.  I store them in the freezer)

10g dill pickles, Bubbies brand

20g mayonnaise, Hellmann's

9g coconut oil (I think they add sweetener to the "spread". The coconut oil adds a little sweet flavor instead of using an oil like olive.  But, use whatever you would like!)

5g tomato puree, canned (you could use sugar-free ketchup as well)

5g dill relish, Bubbies brand



Chop or shred the lettuce.  Top with the meat and pickles.

Mix the mayonnaise, coconut oil, relish and tomato puree together to make the dressing.  Season with salt and pepper.  Toss the dressing with the salad and enjoy! (Ask for a free water while you're at it!)


You could add tomatoes or chopped hot chilies if you would like.

The dressing can hold more oil if needed to increase the ratio.

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Cooking Chicken

Cooking Chicken

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.

Step 1: Gather Supplies

Boneless, skinless chicken breast, a clean knife and plastic cutting board.   Fill a pot with enough water to cover the amount of chicken you have. Put the pot over high heat and bring the water to a boil.

Raw Chicken Package

Step 2: Slice the Chicken

I slice the chicken into small bite size pieces. The are wider than they are thick, about 0.5 - 1 inch in size. I choose to wear disposable gloves when handling raw meat, it is a great way to help prevent cross contamination with other ingredients.

Cut Chicken

Step 3: Cook the Chicken

Once the water has boiled, put all of the sliced chicken into the water and stir to prevent the pieces of meat from clumping to each other. For the size pieces that I cut, 60 SECONDS is all it takes to cook. The water will not come back to a boil after adding the chicken.  Before removing all of the chicken, check a larger piece to see if it is cooked through. The internal temperature of the meat should be 165 degrees and no longer look pink.  I use a strainer to scoop it out into a clean bowl.

If you would like to freeze the chicken, cover the cooked bowl with plastic wrap and allow it to cool completely in the refrigerator. I use gallon size zip top bags and lay them flat on a freezer shelf, making sure the chicken pieces inside are relatively spread apart.  Once they are frozen, shake the bag to break them apart and squeeze the air from the bag.  They will thaw in only a few minutes when I need them.

Chicken in pot

Step 4: Shredding

For recipes like chicken salad or chicken nuggets, I use shredded chicken. To shred the chicken,  use a standard food processor.  Just put the warm chicken into the processor and pulse it a few times.  That's it!

shredded chicken

Step 5: Pureeing

Once you have shredded the chicken, you can move onto pureeing.  After it reaches the shredded state, just keep the food processor running. It will take about about 5 minutes total.  The chicken will never turn into a puree, it will begin to look very dry and clump together.  Once you start to see it clumping together, it is ready.  Take a piece out and rub it between your fingers. It should be very fine, with no large pieces interspersed.  DO NOT add any water while pureeing! The water will add weight to the chicken and when added to a ketogenic meal, you will end up with less chicken than you should.  It is best to puree while the chicken in still warm. Once it has cooled, it never seems to get a fine of a texture. Once the chicken is blended with other ingredients such as cooked vegetables and fat, it will thin in consistency from the added moisture from other ingredients. At this point, you have cooked, pureed chicken breast that is ready to be added to a keto recipe or freeze!

ground chicken

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Most Frequently Eaten Meal...

Most Frequently Eaten Meal...

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.

288 calories (will vary slightly depending on the fruit or vegetable)

3.5:1 ratio


10g coconut oil

10g olive oil

5g butter

50g raw egg (usually 1 large egg is about 50g)

40g raw tomato


Replace the tomato with any other fruit or vegetable of your choice.  Keep the egg, oil, butter measurements the same and write down the different amounts of fruit or veggies needed to replace the tomato on the same card.  A few examples:

26g blackberries

23g strawberries

31g baby-bella mushrooms

32g asparagus


Pan fry the egg in the butter. Scrape all of the butter out of the pan on to the top of the egg.  Serve the tomatoes on the side, cut in half and sprinkled with salt and pepper.  Serve the oil in 2 10ml syringes.


You can include some of the fat in the egg if you scramble them.  50g of egg will hold about 10g of oil plus some cream if you are using it.

Some vegetables are great if they are cooked in the egg like an omelet.  Spinach, mushrooms, peppers and onions are all good options.

In the background, you see un-sweetened decaffeinated black iced tea.  Use only decaffeinated tea for ketogenic diets! Tea is a great source of many antioxidants and is considered a "free" beverage.

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1 Comment

Product Review: Hamilton Beach Half Pint Ice Cream Maker

Product Review: Hamilton Beach Half Pint Ice Cream Maker

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.

Last summer I bought the model with the cord, this summer I thought maybe they improved the overall design when they came out with a model that takes batteries.  Nothing has changed since last summer except for the fact that you now have to pay for batteries and you only get 1 freezer bowl instead of 2. I tried several different ice cream recipes, one with heavy cream and whole milk, one with heavy cream and coconut milk and just straight coconut milk.  I just could not get any keto recipe to turn out.

In my opinion, the biggest problem with this product is the fact that the lid does not attach to the bowl.  Once you add ice cream to the bowl and begin to churn, the liquid starts to freeze to the sides of the bowl.  This is how ice cream makers are supposed to work!  However, as the paddle attachment spins around in the bowl, it is supposed to scrape the frozen cream OFF the sides and repeat the process until the entire mixture has frozen.  Can you see the lid lifting up from the bowl?  It should be sitting flush against the silver edge of the bowl.

With this model, the ice cream will freeze to the sides of the bowl and continue to form a thin layer of frozen ice cream, one on top of another.  The paddle does not scrape the layers off, resulting in the lid gradually rising up higher and higher until the lid is spinning and the paddle is doing nothing.  All you are left with is a layer of frozen solid ice cream filled with a center of liquid ice cream.  Can you see the layer of frozen ice cream around the edges of the bowl?  This was about 15 minutes into the churning process (the ice cream should have been done according to the directions). This is also partly a result of the ketogenic recipe. Sugar is an important factor in ice cream making that keeps the final product softer. Since there is no sugar in ketogenic ice cream, it will always freeze harder.

In the directions it states that you may have to "apply gentle pressure" to the lid to keep it from doing this.  Of course I did this, but it made no difference.  In fact, the amount of pressure it needs to scrape the bowl is enough to make the paddle stop spinning; the motor is just not strong enough.

So my final recommendation is DON"T BUY THIS MACHINE!

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