KETO 90-Second Microwave Mug Cake

Low sugar, vegetarian, gluten-free
  •    1/4 cup all-purpose gluten-free flour
  •    1/2 teaspoon baking powder
  •    2 tablespoons granulated coconut sugar
  •    1 large egg
  •    2 tablespoons Avocado Oil
  •    1 tablespoon plant-based milk
  •    1/4 teaspoon vanilla extract
  •    1/4 teaspoon gluten-free hot chocolate mix
  •    2 tablespoons softened dairy-free butter
  •    3 tablespoons Swerve powdered sugar
  •    1 teaspoon plant-based milk
Spray a large 12oz mug with nonstick cooking spray. Add all ingredients in order and mix with fork until smooth. Microwave on high for 60-90 seconds until cake pulls away from the sides of the mug and the top looks dry. Let cool or if you can’t wait, add frosting (that will melt to the bottom) and enjoy!

KETO Strawberry Pretzel Salad (Not Sure Why It’s Called a Salad)

Low sugar, vegetarian, gluten-free


Jell-O Layer

1 box Jell-O

1 8oz carton fresh strawberries


2 cups gluten-free pretzels crushed

3/4 cup avocado oil melted

2 tablespoons coconut sugar/Swerve (one TBSP each)

Cream Layer

1 tub of low-sugar, dairy-free whipped cream

8 ounces vegan cream cheese softened

1 cup granulated sugar divided half coconut sugar/half Swerve brown sugar


Preheat oven to 375 degrees.

Make Jell-O as described on box. Let Jell-O cool to room temperature about 30 minutes.

In a food processor, finely chop up 2 cups of pretzels. In a bowl, combine chopped pretzels, avocado oil, and sugar. Mix all together until thoroughly combined. Press into a 9×13 oven-safe dish. Bake for 10 minutes. Mixture may not appear hardened; however, set aside and let cool 30 minutes to harden into a crust.

Mix together softened cream cheese and 1/2 cup of sugar. Fold in tub of whipped cream. Spread over cooled pretzel crust. Refrigerate about 10 minutes.

While waiting for cream cheese layer to thicken, cut up fresh strawberries into slices. Add strawberries to Jell-O and stir.

Carefully pour the strawberry Jell-O mixture onto the cream layer, spreading it evenly across.

Refrigerate for a minimum of 2 hours, overnight is best. Enjoy.


Vegan & Gluten-Free
  • 1 large onion, chopped
  • 1 large bell pepper, chopped
  • 2 ribs celery, chopped
  • 2 tablespoons fresh garlic, chopped
  • 2 cans veggie broth
  • 1 pound dry black-eyed peas (soaked)
  • 1-2 bay leaves
  • 1/2 teaspoon dried thyme
  • 1 can (14-ounce) diced tomatoes
  • Salt and pepper to taste
  • 1 box gluten-free cornbread mix
In a large pot, cook the chopped onion, bell pepper and celery in olive oil until onions are translucent. Add garlic and cook for another minute. Add veggie stock, black-eye peas and seasonings. Cover and let simmer for approximately 2 hours until peas are fork tender. Add tomatoes. Pour into greased casserole dish. Prepare cornbread mix as indicated on package. Pour over Hoppin John mixture. Bake at 375 approximately 40 minutes or until cornbread is no longer doughy. Serve and enjoy.


Vegan and gluten-free
Requires stick blender or substitute by adding ingredients to regular blender
  • 4 cups of red potatoes
  • 1 Tbsp olive oil
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1 Tbsp olive oil
  • ½ onion, finely chopped
  • 1 clove garlic, minced
  • 4-5 slices of tempeh bacon
  • ¼ tsp salt
  • 3 cups vegetable broth
  • ⅓ cup coconut cream
  • ¼ cup shredded vegan cheddar
  • Preheat oven to 400F.
  • Lay red potatoes on greased baking pan.
  • Sprinkle with olive oil, salt, and pepper. Bake for 40 minutes or until potatoes are tender when poked with a fork.
  • Remove from oven. Reserve ¼ cup of potatoes and mash with fork if you want chunky texture.
  • In a large pot, heat 1 tablespoon olive oil over med-high heat. Add the chopped onion, minced garlic, and chopped tempeh bacon. Cook until onion is translucent and tempeh is golden-brown. Add vegetable broth, cooked potatoes with skin, coconut milk, cheese, and salt. Puree with stick blender until the soup is smooth.
  • Add reserved cup of potatoes. Mix and serve with drizzle of olive oil and a bit of vegan cheese.


  • Sweet potatoes (your choice of quantity)
  • 1/2 cup Chicken Stock
  • Chosen Foods Garlic Olive Oil Spray
  • Salt
  • Pepper
  • Cinnamon
  • Bag of frozen spinach
  • Preheat oven to 350F.
  • Slice sweet potatoes crosswise, leaving about 1/2 inch at the bottom still attached. (Placing pencils or chopsticks on each side of the sweet potato when cutting will ensure that you don’t slice all the way through.)
  • Spray thoroughly with garlic olive oil, salt, cinnamon, and pepper
  • Place sweet potatoes on a nonstick baking sheet and bake 45 minutes or until golden brown and tender.
  • Place small pot over high heat and add broth. When broth comes to a boil, reduce the heat to medium-high and add spinach. stir well. Cook for up to 10 minutes. Salt and pepper to taste before serving.


Vegan & Gluten-Free 1 cup raw cashews 3 cups non-dairy milk 1/4-1/2 cup granulated sugar or pure maple syrup 1 teaspoon pure vanilla extract 1/2 teaspoon ground nutmeg 1/2 teaspoon cinnamon 1/4 teaspoon cloves 1 ounce whiskey or rum, per serving, optional Directions: Soak cashews in boiling water and let soak for 5 minutes. Put […]


Gluten-free, Vegan
  • 4 TBSP olive oil
  • 2 medium onions (sliced)
  • 1 tsp thyme
  • 1 tsp oregano
  • 1 tsp basil
  • ½ tsp salt
  • ½ tsp pepper
  • 4-5 bulbs of roasted garlic
  • 1 quart veggie broth
  • 1 can coconut cream
  • dash of hot sauce
  • chives for garnish (optional)
In a large pot, add olive oil.  Add the sliced onions. Saute over medium heat, stirring constantly until onions are translucent and golden. Add the spices and saute for an additional 2 minutes
Add the roasted garlic and stir to combine. Add the veggie broth and bring to a simmer for 15 minutes. Reduce heat to low and add coconut cream. Add a dash of hot sauce. Using a stainless steel immersion blender, carefully blend the soup until smooth. If desired, garnish with chives. Serve and enjoy.
*Also works well with roasted mushrooms


  • Small package Brussel sprouts, trimmed and halved
  • 1 bunch of grapes, halved
  • 1 4oz goat cheese crumbles
  • 1 bag chopped romaine lettuce
  • 1 bag baby kale
  • 1 5.5oz bag Emerald glazed walnuts
  • 1/2 cucumber, chopped
  • 1/2 red onion, chopped
  • 1 small container fresh blueberries
  • 1 4oz container dried cranberries
  • 1 8oz bag pepitas (or sunflower seeds)
  • 1 bottle strawberry vinaigrette
  • Spray oil
  • Salt
Preheat the oven to 400°F. Place the trimmed and halved Brussels sprouts – cut side down. Brush with oil and sprinkle with salt. Roast the Brussels sprouts until slightly golden brown, have a crispy exterior, and are tender on the inside. Around 30 minutes. Chop romaine lettuce, onion, cucumber, and cut grapes in half. Place all in serving bowl. Add kale, glazed walnuts, dried cranberries, fresh blueberries, and pepitas (as much as you like), add roasted brussel sprouts, then add goat cheese. Mix thoroughly. Add vinaigrette to individual servings. Lasts no more than two days in the refridgerator.


  • 1 package storebought Gluten Free pie shell (2)
  • I package peas and carrots
  • 1 container chopped onions
  • 1 to 1 1/2 cups leftover turkey, chopped
  • 2 red potatoes
  • 3 tablespoons potato starch
  • 1 can full-fat coconut milk
  • ¼ teaspoon pepper
  • 1 teaspoon salt
  • 1 teaspoon dried thyme
  • 2 teaspoons onion powder
  • 1 teaspoon dried sage
  • 1 1/2 cup chicken/turkey broth
  • 3 tablespoons olive oil
  • 1 egg
  • 1 tablespoon water
Thaw one pie shell. Leave second frozen. Preheat over to 375 degrees. Chop potatoes into cubes. In a pan add olive oil, saute potatoes, and onions until partially cooked, add peas, and carrots. Add chicken/turkey broth, potato starch, coconut milk, and seasonings and stir until thick (approximately 20 minutes.)
Add chopped turkey to thawed pie shell. Pour pan ingredients over turkey. Top with frozen pie shell. Throughly mix egg and water. Brush top pie shell with egg water mixture. Puncture with fork across top of pie shell. Bake for 45-55 minutes. Enjoy! (If you have extra filling, save and have over pasta the next day.)


Gluten-free and vegetarian



  • 1 package of Gluten-Free Kodiak Pancake Mix
  • 1 egg
  • 1 cup plant milk
  • 1 pint raspberries
  • 1 pint blueberries
  • 1 pint strawberries
  • 1/4 cup of coconut brown sugar
  • 2 tablespoons olive oil
  • 1/2 cup granola


Preheat over to 375 degrees. In a bowl, mix pancake mix, egg, and milk. In a glass dish, grease thoroughly and add pints of berries. Pour mixture over berries. Sprinkle with granola. Bake for 45 minutes or until a butter knife entered into the center of the crumble comes out clean. Serve warm alone or with vanilla coconut milk ice cream.