Keto Pancake Tower with Cinnamon Whip


IMG_6190This morning after my workout, I was craving something on the sweeter side, so I whipped up a batch of keto pancakes and fancied them up a bit with a homemade blueberry compote. Simply stack the pancakes with a layer of cinnamon whipped cream in between. Top with berries.


  • 2 oz softened cream cheese
  • 2 eggs
  • 1 packet artificial powdered sweetener
  • Pinch of cinnamon

Put all ingredients in blender and mix until well combined. Let rest 2 minutes until bubbles settle. Heat up a small, greased skillet over medium-high heat. Drop batter a spoonful (approximately one-fifth of mix) at a time. Cook for 2 minutes until golden, gently rolling edges until able to flip over. When cooked, slide pancake out of pan and onto a parchment paper lined plate.


  • 1/3 cup fresh or frozen blueberries
  • 2 tbsp water
  • 1 packet artificial powdered sweetener

Bring mixture to a boil over medium-high heat. Reduce heat and simmer for 10 minutes. Remove from heat and allow to thicken and cool.

 Cinnamon Whipped Cream:

  • ½ cup whipped cream
  • 1 packet artificial powdered sweetener
  • ½ tsp vanilla
  • ¼ tsp cinnamon

Using electric beaters, whip all ingredients together in a chilled bowl until it reaches the stiff peak stage. Set aside until ready to assemble.



Glazed Bacon-Wrapped Pork Tenderloin

pork tenderloin

What’s better than one kind of pork? Why, two of course! This easy weeknight family meal is great whether cooked in the oven (which I did on this cool, grey autumn day) or grilled outside.

You’ll need:

  • 2 x 1.5-2lb pork tenderloin
  • 1 tbsp olive oil
  • Salt and pepper
  • 8 uncooked bacon strips


  • ¼ cup soy sauce
  • 1 tbsp minced fresh ginger
  • 3 tbsp sugar-free maple syrup (I used Mrs. Butterworth’s)
  1. Preheat oven to 350F.
  2. Heat olive oil in a large frying pan over medium-high heat. Season tenderloin with salt and pepper then add to pan, searing on all sides until they are deep golden brown. Remove from heat.
  3. Wrap each piece of tenderloin with 4 strips of bacon. Place each tenderloin on a rack over a foil-lined cookie sheet.
  4. Make glaze and brush over each tenderloin, reserving a bit of glaze for finishing.
  5. Put in oven to cook for 25 minutes. Remove from oven, brush on remaining glaze and return to oven for another 8-10 minutes.
  6. Allow to rest for 5 minutes before slicing.

Low Carb Pumpkin Muffins


Before the leaves turn yellow and school buses are back on the road, the scent of pumpkin spice is in the air. With everyone talking about their favourite fall flavour, I decided to whip up this batch of moist and sweet Pumpkin Spice Muffins. So easy and quick, I made a dozen of them while dinner was in the go, popped them in the oven while we ate – and enjoyed some for dessert.

You’ll need:

  • 1 1/2 cups almond flour
  • 2 tablespoons pumpkin spice mix (or combine cinnamon, nutmeg and cloves to make your spice mix)
  • 2/3 cup powdered sweetener (this makes them pretty sweet; you can certainly cut back according to personal taste)
  • 1 cup canned pumpkin (NOT pumpkin pie filling)
  • 4 eggs

Line a 12-cup muffin pan with paper liners* and preheat the oven to 350F.

You can combine the dry ingredients and wet ingredients separately then mix, but I just put everything in one big mixing bowl and beat it all together with the electric mixer until smooth.  Put one heaping tablespoon of mixture into each cup, filling it about half way up. Bake muffins for 20 minutes. When time is up, insert a toothpick in the centre (it should be dry) to ensure it is cooked through.

Remove pan from oven and drape with a clean towel while they cool off.  Serve with butter. Store any remaining muffins in a tightly-sealed container.

*(Note: although the muffins were cooked, they did stick to the paper liner a bit. Better than in the pan!)


Pork Rind “Puppy Chow” Snack Mix

Salty + sweet = the perfect mix. Here is a fun snack recipe from Keto Size Me that I adapted to personal taste. It’s a great make-ahead treat for the weekend that will satisfy a craving for sweet, salty or crunchy all at once! I added the dark chocolate drizzle to take things up a level, but you can leave out that step if you wish.

  • 4-5 cups pork rinds (I used a harder, firmer variety that wouldn’t get too soggy)
  • ½ cup natural unsweetened peanut butter
  • ¼ cup coconut oil
  • 4 tbsp butter
  • 3 tbsp powdered sweetener (the original recipe calls for 12 drops of liquid Stevia, but I didn’t have that)
  • 1 1/2 Tbsp unsweetened cocoa powder
  • ½ tsp vanilla extract

Melt coconut oil, butter and peanut butter in a small saucepan. Mix in sweetener, cocoa powder and vanilla and stir until all ingredients are melted and well combined. Taste and adjust ingredients to your preference (I actually added in a bit more PB and lessened the original recipe’s 3 Tbsp of cocoa). Remove from heat.

Place pork rinds into a Ziplock freezer bag. Carefully pour the chocolate mixture over the pork rinds.

Seal bag and shake to coat all the pork rinds.

With tongs, place each coated pork rind on a cookie sheet that has been lined with parchment paper. (dumping the contents will only make a huge puddle).

Place in the refrigerator to set and chill for 1 hour.

Melt 1 dark chocolate bar of 85-90% cocoa in a double boiler or in microwave. Using the tines of a fork, drizzle the chocolate over the coated pork rinds. Return to the fridge for another 30 minutes.

pork rind 1

Pinwheel Mini Sandwiches

Looking to do something different with low-carb bread? Make them into fun pinwheel sandwiches with your favourite spreads and you’ve got a sweet snack or a cool picnic lunch treat.

You’ll need:

This 90-Second Keto Bread recipe, cooked in a square container

Cream cheese, softened and spreadable

Sugar-free jam or the following recipe:

  • ½ cup strawberries, sliced thin
  • 1 small packet sweetener OR 1 tsp sugar-free strawberry Jello powder
  • ¼ cup water

Combine all ingredients in saucepan. Bring up to a boil, then lower heat to a low simmer. Cook for 20-25 minutes until liquid is reduced and mixture is thickened. Cool.

Make 90-second keto bread according to recipe, only cook it in a square- or rectangle-shaped container. Remove to cool, then slice in half horizontally, then slice again lengthwise. Flatten each piece of bread with a rolling pin. Spread with cream cheese and top with a thin layer of jam. Roll up each bread slice as tightly as possible (do it slowly as it will likely break otherwise). Slice each roll crosswise to make spirals. Eat immediately or cover and chill.

pinwheels 2

Pork Rind Nachos

This week, chef Graham Elliot introduced his take on ballpark favorites at Wrigley Field in Chicago. His innovative menu included pork rind nachos, which inspired me to try making my own! Keeping with the “piggy” theme, I used pulled pork, but you could go with chicken, ground beef, bacon or whatever kind of meat you prefer. Here’s how I layered it up:

  • 1 ½-2 cups prk rinds (chicharrons) Tip: use sturdier pork rinds that will stand up to cheese and toppings. Some will still soften.
  • 1 cup pulled pork tossed in sugar free barbecue sauce (here’s my recipe)
  • ½ cup Mexican-flavoured cheese, shredded
  • 1 tsp green chilies, drained
  • 1 jalapeno, chopped
  • Salsa
  • Sour cream

Spread pork rinds on the bottom of a foil-lined pan. Sprinkle with half the cheese and put under the broiler until cheese is melted and pork rinds brown. Top with chilies, jalapeno and remaining cheese and return to the broiler for 2 minutes. Serve with salsa and sour cream.


Sunshine Coconut Shrimp

A little messy to make, but the tropicaltastic taste is soooo worth it!

You will need:

  • 1 dozen medium-sized shrimp, peeled, deveined and (optional) tails removed
  • 2 eggs
  • 2 ½ tablespoons coconut flour
  • ¼ tsp baking powder
  • 1 tablespoon water
  • Dash salt and pepper
  • Optional: add more of your fave seasonings; I added in a few shakes of Old Bay
  • ½ cup (or more) medium desiccated coconut, unsweetened

Heat oil in deep fryer or large pot to 350F.

Place coconut in a shallow container and set aside.

Rinse shrimp and pat dry. Set on a paper towel while you mix up the batter: eggs, coconut flour, baking powder, water and seasonings. It will be very thick and pasty. With clean hands, mold the batter around each shrimp and press into the coconut to coat.

Cook shrimp in the oil, adding no more than three at a time. They will be golden brown, crisped up and float to the top when they are cooked (about 2 minutes).

Serve with this Sweet Heat dipping sauce:

  • 1/3 cup sugar-free orange marmalade, apricot preserves or peach jam
  • Juice of 1 lime
  • 3 tbsp cider vinegar
  • ½ tsp red pepper flakes
  • ½ tsp sriracha sauce

Combine all ingredients in a small bowl. Mix well and taste, adding more sweet, heat or acidity to taste.