diets, ketogenic, low-carb, nutrition, pancakes, recipe, weight loss


Happy New Year!
I hope you all had a wonderful holiday! New Year’s is a time when many of us make resolutions, and some of the most common is to lose weight or get healthier. Sadly, by the end of January many have already given up and fallen back into familiar patterns.
Sadder still are those with incredible will power, following bad dietary advice that only benefits the industries that promote them. For far too long, we have been told to eat low-fat for good health. Only the more society listens, the heavier and more unhealthy we get. We have also resigned ourselves to the fact that to lose weight and/or get healthy, one must suffer. This suffering can take the form of restrictive eating programs or exhausting exercise regimens (I am not knocking exercise, nor disputing that it is beneficial to get up and move, these are well substantiated facts).
But if you are doing what our bodies are designed to do, should it always really be no pain, no gain? I am not going to lie to and say that going keto will be a breeze for anyone that tries it. Remember, I am a carb junkie, the first week I had some serious cravings and sugar withdrawal! I couldn’t tell a craving from hunger, or thirst. So, I started doing a process of elimination when I was craving something. First, I drank something, if that didn’t take care of it, I ate something high in fat and low in carbs. Gradually, the hard-core cravings subsided and I learned to distinguish between hunger and thirst a bit better (I still honestly struggle to drink a truly healthy amount of liquid–especially water).
Now, I can honestly say that eating keto is not difficult at all, for me anymore. I am losing weight, even over the holidays, and I can tell you I was NOT counting the carbs. I simply prepared keto-friendly holiday foods and resigned myself to hopefully just maintaining and not adding any pounds (remember, keto recipes still have carbs, though they are not from sugar or the usual starches, some foods naturally have some carb value). But I actually lost a couple of pounds through this holiday season!
If you are frustrated with the diet roller coaster, or even if you don’t need to lose weight just want to feel better and be more healthy, give keto a go! I spend most of my day between a wheelchair and a bit of using a walker, so serious exercise is not realistic for me. But, I don’t think you MUST go to a gym (not knocking the gym, they have pros to help you and many people learn to love going). But, to improve your exercise regimen get up out of your chair and move, do it in a way you enjoy, dance around the kitchen while cooking, or with the kids, play a video game that makes you get up and move, go for a walk…whatever kind of movement you don’t dread.
So, enough babbling here is a comfort food favorite of mine that I adapted to be more keto friendly. Remember you can click on the recipe name to get a printer friendly version.
3 eggs-separated
1/4 tsp cream of tartar
1/2 cup heavy cream
1/3 cup nut or sunflower seed flour
1 scoop MCT powder (optional)
1 1/2 Tablespoons butter-melted
1 tsp keto friendly sweetener
1/2 tsp real vanilla
2 tsp baking powder
Lemon Butter:
3 Tablespoons butter-melted
1 Tablespoon lemon juice
1/2 tsp keto-friendly sweetener
How to: 
Preheat oven to 400° F. Lightly grease a 9-10″ cast iron skillet and place in oven to preheat while making batter.
Separate egg whites and yolks, placing white in mixer bowl and yolks in another mixing bowl.
Add cream of tartar to egg whites and beat on high speed to stiff peaks.
Into bowl with egg yolks add cream and beat until well mixed. Then add all other ingredients, making sure to add melted butter last. Mix until smooth.


Carefully fold yolk mixture into egg whites, do not over mix or beat as this will cause the whites to lose structure.
Remove preheated skillet from the oven and pour batter into hot pan.



Bake 10-12 minutes until golden brown and center no longer jiggles.
Divide into 4 and slide onto plates.
Lemon Butter:
Melt butter in microwave safe dish on high for 20-30 seconds.
Add in lemon and sweetener and mix well.
Drizzle warm lemon butter over pancake.
These are wonderful with a dollop of unsweetened freshly whipped cream or lightly dusted with some powdered keto-friendly sweetener.
If you aren’t sure about what a keto-friendly sweeteners is, here are some that I have used:

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