Recipe: Melon, Cucumber, Chili, Mint and Feta Salad

From The Ketogenic Kitchen, by Domini Kemp and Patricia Daly

Serves 6

1 Honeydew melon

1 large cucumber

2-3 fresh mint leave sprigs

Juice of 1 lemon

2 tablespoons of olive oil

Salt and pepper

½ teaspoon chili flakes

3.5 ounces goat feta cheese


  1. 1. Cut the melon into slices, de-seed and cut out flesh. A melon baller makes the appearance nice if you have one. Otherwise, cut the flesh into bite-sized pieces. Place in a large bowl.
  2. 2. Wash the cucumber and cut lengthwise into quarters. Then dice into bite-sized pieces and add to the bowl. English cucumbers partially peeled would be lovely.
  3. 3. Chop the mint and add to the bowl along with the lemon juice, olive oil and some salt and pepper.
  4. 4. Add the chili flakes and mix well. Adjust the seasoning if needed.
  5. 5. Add the goat feta, toss lightly and serve.


Net Carbs: 9.8g

Protein: 4.2 g

Fat 7.2 g

Calories: 125

By | 2018-06-28T22:14:58+00:00 June 20th, 2018|General, Recipes|

Recipe: Mint & Curry Lamb Burgers (A Low Lectin Delight)

Makes 6-8 patties

The aroma is amazing and the patties are bursting with flavor. The mint and curry are the secret, making these pleasing to the palate, without the spicy heat. They make a perfect lunchbox item.







    • 1 lb All-Natural Lamb

    • 1 small sweet potato, washed, peeled and shredded

    • ¼ cup pine nuts, chopped

    • 2 teaspoons curry

    • 1 teaspoon sea salt

    • 2 tablespoons chopped fresh parsley

    • 2-3 tablespoons chopped fresh mint

    • 1 tablespoon butter, ghee or bacon drippings



      1. 1. Combine all ingredients in a bowl and mix well.

      2. 2. Form patties.

      3. 3. In a medium skillet using medium heat, melt fat and cook the patties until brown on the outside and cooked through.

By | 2018-06-28T22:18:07+00:00 May 30th, 2018|General, Recipes|

Recipe of the Month: Chicken Fried Meatballs

Chicken Fried Meatballs

From Well Fed Weeknights



    • 1 1/2 pounds ground chicken

    • 1 teaspoon salt

    • 1/2 teaspoon ground black pepper

    • 2 tablespoons extra-virgin olive oil


  • 3 tablespoons tapioca starch

  • 1/2 teaspoon salt

  • 1/2 teaspoon smoked paprika

  • 1/4 teaspoon ground black pepper

  • 1/4 teaspoon rubbed sage

  • 1/4 teaspoon coarse (granulated) garlic powder

  • 1/4 teaspoon coarse (granulated) onion powder

  • pinch dried marjoram

  • pinch ground cayenne pepper

  • pinch ground cloves



      1. 1. Preheat the oven to 425F. Line a rimmed baking sheet with parchment paper.

      1. 2. Season the chicken. Place the ground chicken, salt, and pepper in a large mixing bowl; mix well.

      1. 3. Make the coating. In a shallow bowl, use a fork to combine the tapioca starch, salt, smoked paprika, black pepper, sage, garlic powder, onion powder, marjoram, cayenne pepper, and cloves.

      1. 4. Make the balls. Moisten your hands with cold water, then measure rounded tablespoons of ground chicken and roll the chicken into balls. Roll each ball in the seasoned tapioca starch. Set the chicken balls aside on the baking sheet until you’re ready to fry them.

      2. 5. Fry the balls. Place 1 tablespoon oil in a large, nonstick skillet over high heat, 2–3 minutes. Place half of the meatballs in a single layer in the pan, leaving some wiggle room around them. Cook until they’re browned on all sides, 4–5 minutes total. Transfer the balls to the baking sheet. Add 1–2 teaspoons oil to the pan and brown the remaining meatballs and transfer them to the baking sheet. Place the baking sheet in the oven and set a timer for 10 minutes.

By | 2018-05-23T12:23:36+00:00 April 16th, 2018|Articles, General, Recipes|

Beet & Black Lentil Borscht

Beet & Black Lentil Borscht**



**A note: I hope you will treat yourself to a visit to this beautiful website. The author is a vegetarian with beautiful writing skills and her photography is also beautiful.  It is healthy eye candy to view her creations and read her experiences about food and to find creative ways to eat more vegetables whether you are a plant-based eater or not. I made this recipe last weekend, and it is both wonderful and deeply nutritious, even for people who hesitate with beets. It was well worth the effort. I’ll do it again and it is worthy of company too. I hope you will try it! I made some helpful comments below in italics.  Nancy Mehlert, MS



    • 2 tablespoons of ghee

    • 3 leeks

    • 4 cloves of garlic

    • Pinch of salt

    • 4 bay leaves

    • 4 sprigs of fresh thyme or 1 tablespoon, dried (extra for garnish if desired)

    • 4 medium beets (1 ½ lbs.)

    • 3 medium carrots

    • 2 cups shredded cabbage of your choice

    • 3 tablespoons tomato paste

    • 1 tablespoon Dijon mustard

    • 1 teaspoon dried juniper berries (about 12)

    • 1 teaspoon caraway seeds

    • 8-10 cups vegetable broth

    • 1 cup dried black lentils (green work too)

    • 2 teaspoons apple cider vinegar

    • Cracked black pepper to taste

    • Olive oil for garnish


      1. 1. If possible, soak the lentils overnight or for up to 8 hours in pure water. Drain and rinse well. I did this, and they also sprouted which increases the ease of digestion and nutrition. I could not find black lentils and used green instead and they worked beautifully.

      1. 2. Prepare all vegetables. Wash and slice the leeks into rounds. Mince the garlic. Peel beets and grate with a food processor or julienne by hand (the beets break down too much when grated by hand.) I chose to julienne by hand and was very pleased with their texture when I finished. Slice unpeeled carrots into rounds. Shred cabbage.

      1. 3. In a large stockpot over medium heat, melt the ghee. Add leeks and salt and cook until tender, about five minutes. Add garlic, cook 2 more minutes until fragrant. Add bay leaves, thyme, juniper berries, caraway, tomato paste, and mustard, stirring to coat the leeks and garlic. Add remaining ingredients: beets, carrots, vegetable broth (start with 8 cups and add as needed), and lentils. Reserve the cabbage. Bring to a boil, reduce to simmer and cook until the lentils are tender, about 18-22 minutes. Add cabbage and vinegar, stir and let cook for another 5 minutes. I did not have the thyme and used poultry seasoning instead which has thyme in it and I did not have the caraway seeds so I left them out. The Dijon is one of the secrets to this as are the juniper berries so be sure to add those!

      1. 4. Ladle soup into bowls, garnish with fresh thyme and plenty of cracked black pepper. Drizzle with olive oil and serve. I gave a friend two quart jars and put two more in my fridge for meals this week. Holds nicely in the refrigerator for 5-6 days.







By | 2018-03-25T11:57:47+00:00 March 22nd, 2018|Articles, General, Recipes|

Chia Pudding with Blackberries, Coconut and Pistachios

A healthy pudding alternative!

A Whole30 Breakfast Idea from

Makes 1 serving



    •  ½ cup blackberries

    • 3 tablespoons chia seeds

    • 1 cup unsweetened nut milk

    • ¼ teaspoon vanilla extract

    • 1 tablespoon unsweetened shredded coconut

    • 10 raw, unsalted pistachios


  1. 1. In a small mixing bowl, crush the blackberries with a fork so that they’re the consistency of a thick jam.


  1. 2. Add chia seeds, almond milk, vanilla extract, and shredded coconut.


  1. 3. Stir everything together to combine, then transfer to a small airtight container and refrigerate overnight.


  1. 4. When you’re ready to eat the pudding, roughly chop the pistachios and sprinkle them over the chia pudding to eat.

330 calories, 23.9 g fat (4.5 g saturated fat), 29.5 g carbohydrate (20.5 g dietary fiber, 9g net carbohydrates, 5.3 g sugars), 10.8 g protein, 0 mg cholesterol, 182 mg sodium

By | 2018-02-24T11:16:33+00:00 February 18th, 2018|Articles, General, Recipes|

Bacon and Cabbage Roast

Serves 4


Bacon & Cabbage Roast




  • 1 green cabbage, cut into 6-8 wedges

  • 6-8 slices of uncured bacon, cut into small pieces

  • ¼ cup ghee or butter, melted

  • Sea Salt and ground black pepper

Bacon and Cabbage Roast Casserole


  1. 1. Preheat oven to 450 degrees.

  2. 2. Wash, dry then cut the cabbage into 6-8 wedges.

  3. 3. Place wedges in a roasting pan and salt and pepper as desired.

  4. 4.Pour the melted ghee or butter over each piece slowly, allowing it to soak in between the leaves.

  5. 5. Top each wedge with bacon pieces, so that as they cook, the bacon flavor and fat will soak down onto the wedges.

  6. 6. Cover and cook in the oven for 25-30 minutes.

  7. 7. Remove the cover and cook another 25-30 minutes until bacon is crispy and cabbage is golden brown.


By | 2018-01-17T13:56:58+00:00 January 17th, 2018|General, Recipes|

Non-Dairy Macadamia “Parmesan” Cheese

A gift to someone with dairy allergies who misses their cheese.

Perfect as a salad or marinara sauce topper.

Mac Nut Cheese









1-2 macadamia nuts, per serving



Simply grate the macadamia nuts into light, fluffy “cheese” and dress whatever you desire.

There are several micro-graters in the market place with finger protectors on them, too. Google “micro-grater” for options.







By | 2018-01-06T14:03:56+00:00 January 5th, 2018|General, Recipes|

Keto Pumpkin Bread

Taste of Fall!

Adapted from

Keto Pumpkin Bread

Makes 3 mini loaves, or
one standard 8 X 4 loaf pan.
Would work well as mini muffins also.



  • 6 large pasture raised eggs

  • 1 ½ cups Almond, Pecan or Hazelnut Flour

  • ½ cup organic pumpkin puree, make it generous

  • 1 ½ teaspoon pumpkin pie spice

  • 4 tablespoons Erythritol and/or Monk Fruit (recommend Lakanto Monk Fruit)

  • ¾ teaspoons vanilla extract

  • 6 tablespoons grass fed butter, melted

  • ¾ teaspoon sea salt

  • ¼ cup chopped walnuts or walnut pieces



  1. 1. Preheat oven to 350 degrees. Butter the pans to prevent sticking.


  1. 2. Combine all ingredients, except walnuts, into a bowl. Mix with a hand mixer or using a food processor.


  1. 3. Fold in ½ of the walnuts into the batter.


  1. 4. Pour the mixture into greased pans and top with the remaining walnuts.


  1. 5. Bake mini muffins or mini loaves for 30 minutes. If using the larger single loaf, bake until sides pull slightly away from the pan and a toothpick comes out of the center clean about 45-55 minutes.

Note: This recipe has wonderful texture and taste. However, it does not rise much so loaves and muffins are not high, but flat. Still good, just different and may not be what you expected. Well worth it though.

By | 2017-10-19T15:48:09+00:00 October 19th, 2017|Recipes|

Golden Cauliflower Flatbread

Golden Cauliflower Flatbread

Great snack on the go!


  • 2 cups of organic raw riced cauliflower

  • 4 organic free range eggs

  • 1 cup of almond meal

  • 3 teaspoons of turmeric powder

  • ½ teaspoon of Himalayan sea salt


  1. 1. Preheat the oven to 350 degrees Fahrenheit, then line a baking tray with parchment paper.


  1. 2. Place all the ingredients in a medium bowl and mix them well with a spoon.


  1. 3. Transfer the mixture to the lined baking tray and evenly press it into a rectangle. Make sure the layer is about 0.5 centimeters or ¼ of an inch thick, it is thin. The picture above is helpful.


  1. 4. Bake for 30 minutes, or until golden.


  1. 5. Once baked, cool the flatbread completely, then turn over on a rack and gently peel the parchment paper from it.


  1. 6. Store the bread in a container in the refrigerator for up to one week.

By | 2017-10-31T15:19:57+00:00 October 3rd, 2017|General, Recipes|

Carrot and Nut Pate

Makes 2 Cupscarrot and nut pate

If you like hummus, this is a delightfully delicious swap!


2 cups carrots, roughly chopped or cut

¼ cup cilantro, minced

1 cup raw walnuts or pecans

3-4 cloves garlic, peeled

2 tablespoons raw apple cider vinegar

1 teaspoon sea salt

1 cup cooking water from the carrots

  • Bring a pot of water to boil and cook the carrots until they are just easily pierced with a fork (about 10-15 minutes depending on size). As soon as the carrots are tender, add the cloves of garlic and turn off the heat. Allow this to sit.  Do NOT discard the water or drain the water off the carrots.
  • Mince the cilantro and set aside.
  • Toast the walnuts or pecans in a skillet over low to medium heat, stirring constantly to avoid burning. Toast until they release their fragrance.
  • Use a slotted spoon to put the carrots and garlic cloves into a food processor. Reserve the cooking water. Add the nuts, raw apple cider vinegar and sea salt.  Process until smooth and blended, thinning with the carrot water left from cooking them until a desired consistency is reached.
  • Put the puree into a bowl and mix in the minced cilantro.
  • Serve with crackers, celery, jicama, cucumbers, endive leaves and/or bell pepper strips.
By | 2017-08-26T08:24:15+00:00 August 26th, 2017|General, Recipes|