Happy Mother’s Day! Low Carb Waffle Recipe

Healthy Bites & Recipes, LCHF/Keto Recipes, Uncategorizedon May 13, 2017Leave a Comment

Happy Mother’s Day to all of you AMAZING women!



I want to share my favorite lowcarb/keto waffle recipe with you and an amazing 15% off of ketones!

A Better You! More energy, focus, sleep, fat loss, less inflammation…….. so much more:)


 GO to www.KetoHealth.info

~ Keto Waffles Recipe

~ Keto Waffles Recipe ~

1+tbsp. + 1/2 tsp. heavy cream
1 tbsp. coconut flour
1 tsp + 1/2 tsp almond flour
1 egg
1/2 tsp. vanilla extract
1 tsp. Swerve brown sugar
1 dash of cinnamon
*butter for the waffle iron


  1. Preheat waffle iron// medium high setting
  2. Whisk all of the together
  3. Butter your waffle iron
  4. Pour batter into the middle of the waffle iron and shut the lid
  5. Cook until the waffle iron opens easily. Time varies per iron

Benefits of A FATTY Coffee. Make it On The Go!

Healthy Bites & Recipeson June 12, 2016Leave a Comment

coffee cupIf you’re already a coffee lover, you appreciate the extra kick that coffee gives you in the morning. But what if coffee is actually a health food?

Coffee gets a bad rap, but the science shows that high-quality organic coffee—and I’ll explain what I mean by that—can be an awesome biohack for increased energy and focus as well as a powerful fat-burning aid high in anti-oxidants and polyphenols.

More importantly, good coffee tastes great. It’s like a health food disguised as an indulgence.

Before I give you all the benefits of drinking good coffee, let me define “good coffee.” Good coffee is organic, fair trade, and freshly roasted.


  • Decreased risk of type 2 diabetes
  • Protection against Parkinson’s disease
  • Powerful antioxidant
  • Protection against liver disease and liver cancer
  • Elevated mood and decreased risk of depression

Of course, these benefits come with moderate coffee consumption—just like most other things, overdoing it can come with some risk. A cup or two a day will get you all the benefits without giving you the jitters!

PLUS, adding grass-fed butter and MCT Oil to your coffee gives you these BONUS BENEFITS:

  • Immediate sustained energy
  • Mental acuity
  • Metabolic kickstart
  • Increased fat-burning


Okay, so now it’s time to put down your drive-through caramel vanilla cappuccino and grab the delicious cup of coffee that will really keep you going all day and keep you healthy all—well, a long time!

The basic fatty coffee recipe is: A mug full of freshly brewed good coffee (I recommend  French press), a scant tablespoon of MCT oil, and a scant tablespoon of grass-fed butter, I love adding a little ceylon cinnamon:) Blend in your Vitamix (or high powered blender) while the coffee’s hot. From there, you can take your morning Joe to all kinds of delicious levels!

OR Make it simple and On The Go with KetoKreme!

KETO//KREME, derived from the heart of the coconut, is one of the healthiest natural fats known to the world. Our bodies convert fat into energy quickly giving you a powerful mental boost–we call it brain fuel. Adding KETO//KREME to your daily routine is a simple way to promote a keto lifestyle, prevent food cravings, and install more ketones into your system.
sugar. Because it’s so satisfying, a cup of KETO//KREME is just what you’re
looking for to fuel a high-performance morning!

KK image

Adapt Your Life- Low Carb/High Fat Snack

Healthy Bites & Recipeson May 20, 2016Leave a Comment

adapt2Thank you Dr. Westman:) Needing more fat in your diet?

This is the perfect ‘On The Go” snack! or Need a FatBomb?… here they are! Enjoy!!

Two very important factors led to the creation of ADAPT YOUR LIFE

  1. Accessibility to knowledge, expertise and the implementation of the ADAPT PROGRAM otherwise known as Low Carb High Fat (LCHF)
  2. Accessibility of great quality products that comply with the ADAPT PROGRAM being very low in TOTAL carbs as well as the right fat to protein ratios. The typical person in need of this type of lifestyle would have one or more of the following conditions,
    • Diabetes
    • Pre Diabetic
    • Obesity
    • Metabolic syndrome (Abdominal Obesity, Elevated Blood Pressure, Elevated Fasting Glucose, High Triglyceride’s and Low HDL Cholesterol)

These conditions and more can often be reversed through correct lifestyle choices. We understand that it is very difficult to find qualified experts who are able to help you implement the program correctly. Once on the program, we also know how difficult it is to find products that comply with the guidelines of the program, for these reasons, we created the ADAPT PROGRAM and ADAPT PRODUCTS. On our website, you are able to learn the science, implement the ADAPT PROGRAM and get in touch with a qualified expert or coach through the “ONLINE” Portal. You are also able to learn more about our ground breaking ADAPT PRODUCTS and order them easily on line.

As with any diet or lifestyle program, medical supervision is recommended. Members on the Adapt Program or Adapt Your Life Website will not be under the medical care of Dr. Westman or the Adapt Your Life support staff. The Adapt Program is not intended to replace the members medical doctor. Members who wish to participate in this program must be monitored by their own physician.



Happy Easter ! Supercharge your Deviled Eggs!

Healthy Bites & Recipes, LCHF/Keto Recipeson March 26, 2016Leave a Comment

Easter_religious-3I wanted to wish you all a happy and healthy Easter this year:) Make it a day of love and appreciation and a day to spend with your family and friends!

Eggs are the official food of Easter and eggs represent ‘new birth and new beginnings”.

Make your favorite deviled egg recipe and enjoy your family!

deviled chicks






To super charge  your favorite recipes by adding some tumeric!

SuperCharged Deviled Eggs Ingredients:

6 organic, free range eggs, hard boiled
2 teaspoons organic prepared mustard / Dijon Mustard
2 teaspoons raw honey (could also use a bit of stevia)
2 teaspoons organic vegan mayo to make dairy free
2 teaspoons organic, extra virgin olive oil
1 tbsp of virgin coconut oil
1 tsp of ground turmeric
Pinch of black pepper

Marinated Salmon Fillet Asian Style

Healthy Bites & Recipes, LCHF/Keto Recipeson March 6, 2016Leave a Comment

salmonThe mixture of flavors of the chilies, ginger and lime with the salmon is sure to warm any soul!


  • 1.5-2 lbs. salmon fillet with skin
  • 2 Tbsp. fresh coriander
  • 2 red chillies
  • 1 Tbsp. black peppercorns
  • 3 Tbs. fresh grated ginger
  • 2 lemongrass stalks
  • Fresh lime peel from 4 organic/unwaxed limes
  • 2 Tbsp. Bragg’s Liquid Aminos
  • 4 Tsp. Himalayan Crystal Salt or Celtic Sea Salt
  • 1 Tbsp. oyster sauce
  • 1 handful of sesame seeds


  1. For the marinade wash the coriander, drain it and hack it into fine pieces. Crush the peppercorns in a mortar, wash the chillies, halve and deseed them and cut into fine pieces.
  2. Wash the lemongrass and cut into thin slices. Wash the ginger and cut into small dices.
  3. Mix the coriander with the lime peel, ginger, lemongrass, pepper, chili, salt, oyster and Bragg’s Liquid Aminos.
  4. Lay the salmon fillet skin side down into a form which the salmon fits in and spread the marinade evenly over the salmon filet. Cover the salmon with cling film and let the marinade soak in for two days in the fridge.
  5. Roast the sesame seeds in a frying pan without any fat until they turn golden. Remove the whole marinade from the salmon fillet after two days and sprinkle the sesame seeds onto the salmon.
  6. To serve cut the salmon into thin slices.

Low Carb Coconut Fudge Brownies

Healthy Bites & Recipes, Ketones & KetoOS, LCHF/Keto Recipes, Uncategorizedon November 25, 2015Leave a Comment


6 tbsps of coconut flour

½ cup of grass-fed butter

2 tbsps of coconut oil

3 pasture-raised eggs

1 tsp of vanilla

25 drops of chocolate stevia (optional)

1 pinch of pink salt

1/2 cup of organic GF/DF Chocolate chips

1 tsp of cinnamon

Optional Ingredients:

*½ cup of organic honey or grade B maple syrup instead of stevia or even omit

Servings:  6

Coconut Fudge Brownies Instructions

  1. Preheat the oven to 300 and grease a glass baking dish (8×8 or 9×9).
  2. Mix together all ingredients. You can do this by hand or with an electric mixer or high-powered blender.
  3. Pour into the baking dish and bake for 30-35 minutes, until a toothpick inserted into the center comes out clean. Cool for 30 minutes before cutting or removing from the pan.
  4. These store well at room temperature or in the fridge for a few days. Make sure you keep them in an airtight container.

Dr Jockers Comments

I absolutely LOVE brownies and these are incredible!  Chocolate and coconut are a phenomenal superfood combination that boosts brain function and neurotransmitter activity.  The pasture-raised eggs provide high quality protein, fat soluble anti-oxidants, CLA and omega-3 fatty acids! What a combination!!!

Coconut flour is an excellent low, carb prebiotic fiber that is a great base and provides our digestive system with good fuel to support a healthymicrobiome.  Grass-fed butter is rich in butyrate which helps to heal theintestinal lining and the combination of ingredients has a great ketogeniceffect on the body which reduces inflammation and improves fat burning.

Pumpkin Spiced French Toast- KETO, GF

Healthy Bites & Recipes, Ketones & KetoOSon October 24, 2015Leave a Comment

pumpkinspicefrenchtoast1This delightful classic comes back with a vengeance and is packed full of flavor. Keto French Toast made into a fantastic breakfast that will please anyone! The great flavors of pumpkin spice come through to make a decadent morning meal that can be easily topped with a bit of extra keto maple syrup for the finishing touch. The secret here is the orange extract. Not only does it add a hint of citrus, but it really takes this dish to the next level.

Coming in just short of 80% calories from fat, this breakfast will fill you up and keep you full until lunch. It’s simple, easy, and super tasty and can even be made in advanced. Stick this in the microwave right out of the fridge for about 45 seconds and you have yourself some amazing french toast in little to no time. If you stress about getting to work on time and only have a few minutes to eat, then this is the perfect combination for you!
Ingredients: Pumpkin Spice Bread

  • 1 1/2 cup Almond Flour
    3 large Egg Whites
    1/2 cup Pumpkin Puree
    1/2 cup Coconut Milk (from the carton)
    1/4 cup Psyllium Husk Powder
    1/4 cup Swerve Sweetener
    2 tsp. Baking Powder
    1 1/2 tsp. Pumpkin Pie Spice (recipe here)
    1/2 tsp. Kosher Salt


1. Measure out all dry ingredients into a sifter.

2. Sift all ingredients into a large bowl. Preheat your oven to 350F. Fill a 9×9 baking dish with about 1 cup of water and place on the bottom rack of the oven.

3. Add pumpkin puree and coconut milk and mix together well. You should have a pretty resistant dough by the time you finish mixing.

4. Whip the egg whites in a second bowl. If needed, add some cream of tartar to the egg whites to keep them stable,

5. Aggressively fold in 1/3 of the egg whites to the dough so that some of the moisture is absorbed. Then, add the rest of the egg whites and gently fold into the dough.

6. Grease a standard bread loaf pan well (with either butter or coconut oil). Then, spread the dough into the bread pan.

7. Bake the bread for 75 minutes. Optionally add 1/4 cup pistachios (I prefer it without the pistachios, so I left them out of the recipe).

8. Remove loaf from the oven and let cool.

9. Slice and serve!

For French Toast:

  • 4 slices Pumpkin Bread (recipe here) ABOVE
  • 1 large Egg
  • 2 tbsp. Cream
  • 1/2 tsp. Vanilla Extract
  • 1/8 tsp. Orange Extract
  • 1/4 tsp. Pumpkin Pie Spice (recipe here)
  • 2 tbsp. Butter


1. Dry out 4 slices of Pumpkin Bread (recipe here) for this recipe. You can leave the slices out overnight, uncovered to reach the desired dryness.

2. I made 2 batches with this, so the pictures show extra. In a small container, mix together your egg, cream, vanilla extract, orange extract, and pumpkin pie spice.

3. Dip the bread into the mixture and let it soak for about 5 minutes.

4. Flip the bread and allow to soak for 5 more minutes.

5. In a pan, set to medium-low heat and set butter in the middle. Let the butter cook until it starts to brown.

6. Once the butter is browned, add the bread that has now soaked almost all of the mixture. Let this cook for about 3-4 minutes on each side, or until golden brown. Flip and cook on the other side until finished.

7. Top with powdered swerve and/or keto maple syrup (recipe here). Enjoy!

Pumpkin Spiced Latte Keto Style

Healthy Bites & Recipes, LCHF/Keto Recipeson October 22, 2015Leave a Comment

pumpkinspicelattelongThere’s nothing better than brewing yourself a steaming hot cup of coffee on a cool Fall morning. Actually, I take that back. There’s nothing better than brewing yourself a creamy, pumpkin-laced, warm cup of coffee on a cool Fall morning. Instead of spending upward of $5 on a cup of coffee over at the local chain, why not create some for yourself that is more keto friendly and more delicious than what they can do? This coffee has delicious notes of fresh pumpkin, cinnamon, and your favorite …

2 cups Coffee, strong and fresh brewed
1 cup Coconut Milk (from the carton)
1/4 cup Pumpkin Puree
2 tsp. Pumpkin Pie Spice Blend (recipe here)
1/2 tsp. Cinnamon
1 tsp. Vanilla Extract
2 tbsp. Heavy Whipping Cream
2 tbsp. Butter

1. In a pot over medium-low heat, add the pumpkin, butter, coconut milk, and spices
2. While the pumpkin mixture is coming together, brew 2 cups worth of strong coffee. I use a Keurig machine to do this.
3. Once the pumpkin mixture is starting to get hot and bubble slightly, mix it together.
4. Stir in your 2 cups of strong coffee well.
5. Add (stevia-optional) and heavy cream. Take an immersion blender to it and blend it well over the stove-top.
6. Add a little extra whipped cream on top with a pinch more spice. Sit back, relax, and enjoy your morning!


Avocado Tuna Melts!

Dairy & Casein Free, Fish, Healthy Bites & Recipes, LCHF/Keto Recipes, Wheat & Gluten Freeon September 3, 2015Leave a Comment


The Preparation

  • 10 oz. Canned Tuna, drained
  • 1/4 cup Mayonnaise
  • 1 medium Avocado, cubed
  • 1/4 cup Parmesan Cheese
  • 1/3 cup Almond Flour
  • 1/2 tsp. Garlic Powder
  • 1/4 tsp. Onion Powder
  • Salt and Pepper to Taste
  • 1/2 cup Coconut Oil, for frying (~1/4 cup absorbed)

The Execution:

1. Drain a can of tuna and add it to a large container where you’ll be able to mix everything together.

2. Add mayonnaise, parmesan cheese, and spices to the tuna and mix together well.

3. Slice an avocado in half, remove the pit, and cube the inside.

4. Add avocado into the tuna mixture and fold together, trying to not mash the avocado into the mixture.

5. Form the tuna mixture into balls and roll into almond flour, covering completely. Set aside.

6. Heat coconut oil in a pan over medium heat. Once hot, add tuna balls and fry until crisp on all sides.

7. Remove from the pan and serve.

6. Heat coconut oil in a pan over medium heat. Once hot, add tuna balls and fry until crisp on all sides.

7. Remove from the pan and serve.

My Favorites Veggies Recipes

Healthy Bites & Recipes, LCHF/Keto Recipes, Vegetableon March 6, 2015Leave a Comment
Baked Kale Chips
• 1 lb. washed dried , deveined kale and torn into pieces.
• 1 1/2 TBS EVOO
• 1-3 TSB Sea salt
1. Place kale in a gallon size Baggie
2. Add the EVOO and sea salt
3. Seal bag and shake & mix for 3-5 minutes
4. Place seasoned kale on a baking sheet lined with parchment
5. Bake 10 min then toss and turn. Repeat every 3-5 min till crispy.
6. You may need to remove some of the chips as they get done.
7. Remove from the baking sheet as the kale gets crispy.
8. Store in an open container.


Super Green Smoothie
• 2-3 handfuls organic washed, dried spinach
• 1/2 chopped pear with peel
• 1 chopped apple with peel
• 1/2 c water
• 2 cups ice
1. Place spinach, water, pear & apple in a blender or food processor.
2. Blend well 2-3 minutes.
3. Add in ice and blend 3-5 minutes until mixed well.
4. Serve immediately.
5. Makes 2-3 servings.
* can add 4-8 ounces of club soda or mineral water.


Asparagus-artichoke spread
• 8 stalks of asparagus (steamed, cooled & chopped )
• ½ chopped red onion
• ½ c chopped artichoke
• ½ c finely chopped spinach
• ½ c chopped parsley
• 2 chopped cloves of garlic
• ½ c EVOO
• ½ c Balsamic vinegar
Mix all ingredients together and cool for 30 min before serving.

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