bread, cuban bread, diets, hero, hoagie, hot dog bun, Keto, ketogenic, low-carb, roll, sub-sandwich, weight loss

The Basics

The basics of a ketogenic lifestyle depend on what your purpose for going keto is.

Do you want to lose weight or manage diabetes?
Maintain a weight, achieve better health, and improve energy?
Enhance your athletic performance?

These are all things that you can do using keto. I am not here to reinvent the wheel. A great resource to look at how to use keto for your personal goals can be found at There is a plethora of information, both free and through a subscription. Associated with the website are many YouTube video’s that explain the science behind keto. This is where my own “prove it to my medical brain” journey started. I watched the videos and then followed the links to the studies that supported the discussion. If you are a science minded person, then don’t take my word for it, research it!

I have more than one reason for trying a ketogenic diet. In 2009, I became ill, with an autoimmune disorder, that after a brief battle by myself to try and maintain some semblance of my career, ended 20+ years in the field of healthcare. I also, have watched my weight creep back up, 17 years after undergoing a gastric bypass. I found myself, primarily in a wheelchair, getting heavier and more unhealthy each year. I told you how my husband basically brought me to keto kicking and screaming.

Well, by the end of the first week, I had more energy; then the weight started coming off. Although much more slowly than it was for my husband (Remember ladies, we haven’t always hunted and gathered through the winter at the local grocery. Our bodies are designed to be ultra efficient fat storers to get ourselves and those babies through the hard winters…someone forgot to install a shut-off of this system, once we are finished having babies!). I am currently at an overall weight loss of 26 lbs. since I started. Also, (this applies to man somewhat as well) don’t be alarmed if you go up and down a bit, this is normal. If you get stuck for a prolonged period, I recommend getting some ketone strips and checking to see if you are getting bumped out of keto by something in your diet.

Another basic to successful keto weight loss is fasting. Again, I am not going to give you guidelines as to how many hours per day you should, because we are not all the same. The resources at can help you decide, and better yet if you have a primary care physician who is on board with keto, they can help you work out what is safest for you.

As far as basic keto recipes, a good beginner’s cookbook is a great place to start. My very first keto cookbook and one I recommend to all my friends and family is:

I have already shared the recipe that has become my most basic quick go-to recipe the 3-min Keto Bread.

As a bonafide carb junkie, my life wouldn’t be complete without bread. So, here is another fairly quick  recipe for a lovely keto hoagie roll. I use this for hero sandwiches, hot dog buns, and am going to give it a try soon in a Cuban sandwich (a favorite of my husband). This recipe was inspired by a recipe I tried in “Bacon & Butter, The Ultimate Ketogenic Diet Cookbook” by Celby Richoux.

For printer friendly recipe follow the link in the recipe title.



1 1/2 cup of shredded mozzarella cheese
2 Tablespoons of cream cheese or 1 Tablespoon of Creme Fraiche
1/2 cup of nut or sunflower seed flour
1/4 cup unflavored grass-fed whey protein powder
1 scoop MCT powder
2 tsp baking powder
1 large egg
1/2 teaspoon garlic or onion powder
1/2 teaspoon Herbs de Provence or Italian Seasoning (optional)
1 tsp toasted sesame seeds (optional)

I order the grass-fed whey protein powder, and MCT powder (a great source of extra good fat) as I couldn’t find them in any of our local markets. These are the brands I prefer, but there are other brands and sizes to choose from:

How to:

Preheat oven to 425° F.
Prepare a baking sheet by covering with parchment paper or a silicone baking mat.

In a microwave safe bowl melt your mozzarella and cream cheese (or creme fraiche) for 1 min.


Give it a good stir and place it back into the microwave for 15-30 more seconds, you want the cheese completely melted.
Working fairly quickly while your cheese is still warm and pliable, add all the other ingredients, including any spices you decided to use, and mix them well into a nice dough ball.
The dough will be very sticky so, wet your hands and divide into 2 smaller dough balls, and roll them slightly between your palms to elongate into the desired shape and sprinkle top with toasted sesame seeds (if you are using, you could use poppy seeds, or finely ground nuts if you like). Place them on baking pan covered with parchment paper or silicone mat.
Pop them into the preheated oven and bake for 8-10 mins. Should be a nice golden brown on top, and not too dark on the bottom.
Slice and use while warm and fresh. I have not tried freezing these as they never last long enough to find out how well they freeze! There you have it, a great sub or hero roll in under 15 mins!
If you like the hoagie roll pan I use you can find it here:

1 thought on “The Basics”

  1. I just wanted to comment here that I tried making the hoagie rolls using the fauxarella cheese (see other post) and in this particular recipe it was a total flop! Unless, you are fond of soggy bread, then it was a roaring success! lol!

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