Thursday, June 20, 2019

21 Keto Bread Recipes

Thanks to Courtney Hamilton at for today’s keto recipe roundup.

One of the biggest challenges on the keto diet is curbing your cravings for carbs.

We’re used to filling up on bready things to feel satiated, so it makes sense that we reach for a sandwich when we’re low on energy. Going keto typically means that you need to give these foods up, but luckily, it is possible to whip up keto-approved loafs, rolls, and more that cut carbs while delivering the same chewy crumb you crave.

This recipe list has everything from fluffy almond flour sandwich bread to low-carb and keto-friendly snacks, like buttery garlic bread. On the sweeter side, there’s moist zucchini bread dripping with gooey, sugar-free dark chocolate, or a quick and easy blender batter blueberry-studded sweet loaf.

Sate your bread cravings with these keto-friendly recipes, and cut the carbs while doing it.

#1 PaleoHacks | 3-Ingredient Keto Cloud Bread

This fluffy keto bread is lighter than air because it’s not weighed down by any flour whatsoever.

#2 Diet Doctor | Keto Garlic Bread

Whip up a big bowl of zucchini noodles with marinara sauce and pair it with this keto garlic bread for the perfect keto alternative to pasta night.

#3 PaleoHacks | Amazing Low-Carb Keto Bread

This keto-friendly take on sandwich bread uses plenty of eggs to incorporate air, making the dough super light and fluffy.

#4 With Food and Love | Hearty Seed Bread

Switch up your idea of whole grain bread with this keto version made with crunchy seeds like pepitas, sunflower, flax, and chia.

#5 PaleoHacks | Cauliflower Bread Sticks

Become one of those people who makes genius use of cauliflower with this low-carb take on garlic bread sticks.

#6 Health Starts in the Kitchen | Everything Bagel Keto Bread

Missing bagels? This bread takes all the best parts of an everything bagel and makes them keto.

#7 PaleoHacks | Paleo Cauliflower Garlic Bread

Cauliflower strikes again in this garlicky bread. It’s best topped with creamy avocado and olive oil!

#8 Wholesomelicious | Keto Sandwich Bread

Pile this sandwich bread high with your favorite keto toppings—we’d go for sliced turkey and creamy avocado, ourselves.

#9 PaleoHacks | Keto Raspberry Bread

Sweet breads can still have a place on the keto diet, as you’ll find with this delicious raspberry loaf.

#10 PaleoHacks | Keto Biscuits with Coconut Flour

Coconut flour is the ultimate low-carb solution in these fluffy biscuits, just waiting to be slathered in grass-fed butter.

#11 Keto Connect | Keto Pumpkin Bread

You’ll love this sweet, crumbly pumpkin bread, packed with warm fall flavors.

#12 Ditch the Carbs | Coconut Flour Low-Carb Zucchini Bread

Zucchini packs in so much moisture in this low-carb zucchini bread, it’s almost cake-like.

#13 Sweet as Honey | Chocolate Zucchini Bread

Made with sugar-free chocolate chips, this chocolate zucchini bread is an indulgent yet keto-friendly treat you can feel good about.

#14 Sugar-Free Londonder | Fluffy Keto Buns

These keto buns are perfect for breakfast, as a snack, or as a dinner roll side.

#15 The Harvest Skillet | Macadamia Nut Bread

Who knew ground macadamia nuts could be transformed into crisp, tasty bread?

#16 Nutrition Refined | Psyllium Flatbread

These psyllium husk-based flatbreads are a low-carb alternative to naan and pita. Yum!

#17 All the Nourishing Things | Blender Batter Keto Lemon Blueberry Bread

Channel spring with this lemony blueberry loaf that you can mix up right in the blender.

#18 Mad Creations Hub | Keto Hemp Seed Bread

Incorporate healthy hemp seeds in both the batter and exterior in this crazy nutritious bread recipe.

#19 Sugar-Free Mom | Low-Carb Blueberry English Muffin Loaf

Part English muffin, part bread loaf, this blueberry-studded treat is all keto.

#20 Low Carb Yum | Coconut Flour Psyllium Husk Bread

Keep this coconut flour bread on hand to serve with your favorite meals. It’s super easy to throw together!

#21 The Castaway Kitchen | Keto Thins

Sate a stubborn carb craving with these soft and chewy keto buns.

Thanks again to Courtney Hamilton from Interested in seeing a certain recipe or roundup of a certain category—Primal or Primal-keto? Let us know below!


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Birthday Cake Peanut Butter Cups

Last week while Mazen was home we did several small kitchen projects. Earlier in the year we enjoyed making snack balls together, so Mazen asked to make something similar. I’ve been reading about “protein fudge” on the internet for years, and so we decided to give that a try. I used this recipe by Julie as inspiration. We went with a birthday cake flavor profile while still sticking with peanut butter as the main ingredient.

Birthday Ingredients

Our birthday ingredients included sprinkles (naturally), butter extract (something I bought years ago but rarely use!), oat flour, and vanilla protein powder instead of chocolate. I will say that Arbonne’s protein is made with Stevia and I think the fudge came out with a detectable Stevia aftertaste, so your type of protein powder might change the flavor one way or another. Please note!

A Kid Friendly Recipe

Mazen needed a little help measuring, but this recipe otherwise is almost 100% 6-year-old approved!

Obviously adding the sprinkles was the highlight.

No Bake // Store Frozen!

You do need to store these in the freezer so the coconut oil doesn’t melt.


Birthday Cake Peanut Butter Cups

  • 1/4 cup creamy peanut butter
  • 1/4 cup coconut oil
  • 1/4 cup vanilla protein powder
  • 1 tbsp oat flour (ground up oats, could probably leave out)
  • 1/2 tsp butter extract (optional, could sub vanilla)
  • Sprinkles (as much as possible)
  1. Heat peanut butter and coconut oil in a bowl in the microwave until melted, 20-30 seconds.

  2. Stir in protein powder, oats, and butter extract.
  3. Portion 1 tablespoon at a time into a mini muffin tin.
  4. Top with sprinkles. Note heavier sprinkles might sink to the bottom so chilling first might help.
  5. Chill in the freezer for 30 minutes.
  6. Store frozen.

These would likely work with almond or sunflower butter too!

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Chicken Apple Salad Recipe

This chicken apple salad recipe is a wonderful salad to take for lunch!

There are few things I enjoy more than a fabulous salad. And it’s been my experience that the simpler you keep things, the… Read more →

from The Gracious Pantry

Wednesday, June 19, 2019

Birthday Party at Goldfish Swim School

Quinn had quite the birthday celebration this year. Holy cow, it was non-stop festivities! They started more than a week ago and continued through last weekend with a birthday party at Goldfish Swim School. His pool party was his “official” birthday celebration, so I guess the others were just… practice for the big day? 😉 Let’s just say, he’s one lucky boy! 🙂

Our birthday party at Goldfish Swim School was included in a recent partnership via the Rockland location. After a few months of weekly swim lessons, the nice folks there reached out about some promotion in exchange for complimentary lessons and a Goldfish swim party. Quinn lovvvveesss swimming at Goldfish, so we were more than happy to collaborate and share our experience.

Birthday Party at Goldfish Swim School

Even before our partnership began, we were huge fans of Goldfish Swim School. It’s truly a special place for kids, and their method for teaching them to swim is incredible. After only swimming with the help of a Puddle Jumper or lifejacket, Quinn was swimming without any sort of assistance in about 8 weeks. I’m still so impressed with how quickly he was able to learn at Goldfish.

Birthday Party at Goldfish Swim School

The best part about our swim party at Goldfish was everything was done for us – right down to the decorations, paper products, and juice boxes. We literally just showed up and our party was ready to go!

Birthday Party at Goldfish Swim School

Also included: Cupcakes from Montilio’s Bakery. They had Swedish Fish on top (so cute), and we had the choice of chocolate or vanilla. We had to pay extra for pizza (also from Montilio’s), and we made our own goodie bags for our guests, but, other than that, everything was taken care of for us.

The birthday party at Goldfish Swim School included two lifeguards as well as Puddle Jumpers for the kids who couldn’t swim. Bigger kids or ones that can swim just needed to pass a “swim test” that involved swimming across the pool unassisted. Parents were not required to get into the pool, but lots of them did. I mean, the pool water is 90 degrees F. It’s basically like bath water! 🙂

We had the whole place to ourselves for 2 hours, and it was such a great time. I can’t tell you how many parents and kids said they had a blast at Quinn’s birthday party at Goldfish Swim School!

Birthday Party at Goldfish Swim School

It was seriously so nice having a stress-free birthday party. I hope you enjoyed this Goldfish Swim School party review. We definitely recommend it as an awesome place to throw a party! 🙂

birthday party at goldfish swim school

I received so many inquires on Instagram about our experience, so if I didn’t answer your question, please send me a message. I’m more than happy to help! Thank you, Goldfish!!

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8 Comebacks For Keto Criticisms

It’s easy to forget how weird we all are.

You spend your days reading this and other health blogs, communing with Primal and keto folks on social media, staying abreast of the nutrition literature, arguing about arcane metabolic minutiae on forums, counting your linoleic acid intake, and you forget that most people don’t know 2% of what you know about diet.

So, when you hear people criticize keto, don’t get exasperated (even if the criticisms are silly). Be ready to respond. And hey, not all criticisms are unfounded. In many cases, wrangling with them will only make you more honest and informed about your diet. Let’s look at some of the more astute keto critiques….

1) Your Brain Needs Glucose, How Do You Even Think?

This isn’t so much wrong as incomplete. Yes, the brain famously needs glucose—but not as much as we’re lead to believe. Once you’re keto-adapted, ketones can provide most of the brain’s energy needs. At max ketone production and adaptation, you’ll still need about 30 grams of glucose for your brain.

Your liver can make about 150 grams of carbohydrates a day from gluconeogenesis, so even if you don’t eat any carbs at all (and you can definitely eat carbs on keto) you’ll still be able to manufacture the requisite 30 grams of glucose.

2) Don’t You Need Carbs for Energy?

The beauty of keto (and low-carb eating in general) is that it leads to low insulin—both fasting and post-prandial (after meals). When your insulin is low, you’re able to access your stored body fat and liberate it to be burned for energy. Since even the leanest among us carry pounds of body fat, that means you have tens of thousands of calories of clean-burning energy available for liberation at any time.

Once you’re keto-adapted, you’ll most likely find that you have steadier energy than before.

3) How Do You Get Fiber?

Actually, there are plenty of ways to obtain fiber on a ketogenic diet. Many of the best sources of prebiotic fiber—the kind that feed and nourish the good gut bacteria living in your digestive tract—are fairly low in digestible carbohydrates and mesh well with keto. For example:

  • Berries
  • Jicama
  • Onions
  • Garlic
  • Leeks
  • Dandelion greens
  • Green bananas (Yes, a green banana is mostly resistant starch, which your body cannot digest.)
  • Asparagus
  • Broccoli
  • Dark chocolate
  • Almonds and pistachios
  • Mushrooms
  • Avocados

Plenty of fiber in those.

4) How Do You Exercise Without Carbs?

Quite nicely.

There are two primary energy systems used during exercise: aerobic and anaerobic. Aerobic energy relies on fat; anaerobic relies on glucose. The better you are at burning fat, the more work you can do while remaining aerobic. This preserves stored glucose (glycogen) for more intense efforts, increasing your overall energy efficiency. Particularly for endurance training, being keto-adapted allows you to utilize greater amounts of stored body fat for energy and reserve glycogen for when you really need it.

And besides, if you do engage in glycolytic, glucose-intensive training, you can always cycle carbs in and around your workout sessions. Your insulin-sensitive muscles will suck up any glucose you consume as glycogen without affecting your insulin levels or your ability to generate ketones and burn fat.

5) Doesn’t All That Fat Give You Heart Disease?

The vast majority of studies placing people on low-carb, high-fat or ketogenic diets find that markers of heart health improve rather than decline.

In obese adults with type 2 diabetes, a ketogenic diet improved blood lipids and boosted fat loss compared to a low-calorie diet.

In lean, healthy adults without any weight to lose (and who didn’t lose any weight during the course of the diet), total cholesterol went up from 159 to 208 mg/dL and triglycerides fell from 107 to 79 mg/dL. A lipophobic doc might freak out at the rise in TC, but given that the triglycerides dropped, I bet the change reflects a rise in HDL and an overall positive, at worst-neutral effect.

Now, do some people see classically-deleterious changes to their blood lipids? Sure. Anything can happen. We’re all different. I talk more about keto and cholesterol effects here. But the weight of evidence shows that becoming fat-adapted through a keto diet is better for your heart health than not.

6) You’re Just Losing Water Weight, Not Fat

Here’s the truth:

Yes, when you go keto and start shedding glycogen from your liver and your muscles, you lose a lot of water. That’s because every gram of glycogen is stored with 3-4 grams of water. Burn the glycogen and you lose the water along with it.

But this glycogen-and-water loss is a prerequisite for losing “real” weight. It’s a harbinger for fat loss. Once the glycogen runs low, that’s when you start getting into deep ketosis and developing the ability to burn massive amounts of body fat for energy.

7) I Heard the Keto Diet Kills Your Gut Bacteria

Ah, yes, I remember that study. They either fed people a varied diet of fruits, vegetables, grains, legumes, and other foods—or a diet of lunch meat and cheese. Turns out the lunch meat and cheese “keto diet” was bad for the gut biome, increasing gut bacteria linked to obesity and metabolic problems and decreasing gut bacteria linked to health. Of course it was.

A keto diet doesn’t have to consist of bologna and American cheese slices. In fact, it shouldn’t. As I explained in the fiber section, a well-formulated ketogenic diet is full of prebiotic fiber, non-starchy vegetables, and even low-sugar fruit that provide plenty of nourishment for your healthy gut bacteria. What these studies and media stories attack is a caricature of keto, a diet full of processed meat and low quality cheese. They aren’t relevant for someone following a Primal keto diet.

8) Keto Isn’t Sustainable

Well, what do you mean by sustainable?

If you’re talking about the “restrictiveness” of the diet at a personal level, that depends. Sure, you can’t go keto and continue eating Pop Tarts and donuts for breakfast, heaping bowls of pasta for lunch, and fast food burgers (with the bun, at least) and fries with a shake for dinner. But you can eat eggs, bacon, and blackberries for breakfast. You can eat a Big Ass Salad full of a dozen different species of vegetables for lunch. And you can have a ribeye with buttered broccoli for dinner with a glass of wine. I don’t know about you, but that’s a pretty damn sustainable way to eat in my book.

If you’re talking about the environment, and worrying about farting cows or whatever, the evidence is quickly accumulating that properly-raised and managed grazing livestock can sequester more carbon than they emit, revitalize (and even de-desertify) grasslands, and produce more calories-per-unit-of-input than conventional pasture-raising. A large portion of the world’s surface isn’t even suitable for growing crops and is better used for grazing animals. The environmental sustainability of meat-eating is still an open question, but the popular conception of “meat bad, grains good” is completely incorrect and incomplete.

What other keto criticisms have you encountered in the wild? Leave them down below, and thanks for stopping in today, everyone.



Hussain TA, Mathew TC, Dashti AA, Asfar S, Al-zaid N, Dashti HM. Effect of low-calorie versus low-carbohydrate ketogenic diet in type 2 diabetes. Nutrition. 2012;28(10):1016-21.

Phinney SD, Bistrian BR, Wolfe RR, Blackburn GL. The human metabolic response to chronic ketosis without caloric restriction: physical and biochemical adaptation. Metab Clin Exp. 1983;32(8):757-68.

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Thought Download

I would gladly trade a dinner date for a soccer field date!

Update: Wine On The Weekends

Remember when I wrote this post about getting a little too habitual with a daily drink and cutting back to just the weekends? I am happy to say that it has gone REALLY well! I’ve been on the “plan” since January and have bent the rules about five times. I’m calling that a huge success! My intention was never to create hard rules that felt like restriction. Instead I wanted some structure to my week that would help me break the habit and give me a reason to say no. The few times I have had a drink during the week I’ve usually had some underlying reason – a leftover open bottle of wine I really didn’t want to dump out so I finished the last glass or a good reason to celebrate. I also changed the rules a bit so that I can choose between Thursday OR Sunday as my third day but either way I’m still doing 3 days on and 4 days off. I’m feeling really good about the change!

Swig Wine Tumbler

Speaking of drinking (on the weekends!) I bought this Swig Wine Tumbler at a local gift shop and it’s so great for summer sips! A few of those reasons include: no glass to break, stays chilled, lid keeps kids and dog tails from knocking over, easy to pack, etc. I only wish I’d seen the marble one!


I am in search of a bathing suit that I can really mom-it-up in. I’m talking RUN across the beach without thought. Have you seen the Summersalt one-shoulder one piece bathing suit all over the internet? I bought one (actually two, in sizes 4 and 6) with very very high hopes. While it was one of the best one pieces I have ever tried on, what ultimately pushed me to return both sizes was that there was zero bust support on the inside. No shelf bra, no cups (even thin ones), and no way to keep the girls in position other than the snugness of the suit itself. If you are smaller chested, you will probably love this suit. It felt great in all other areas!

Plant Based Juniors

Remember this post that I published last fall about tips for feeding a baby real food? I have a copy of the Plant Based Juniors e-book and I’ve been referencing it for tips on finger foods and recipes. Definitely recommend if you have a baby about the same age as Birch!

He would eat mum mums all day if we let him!

Themed Wines

Thou shall not choose a book by its cover, but wine should definitely be selected for its label! Tasting Room has Lord of the Rings themed wines in the bottle shop! Frodo is an Old Vine Zin that is delish. They also have a Walking Dead collection! These are my “take to party” wines 🙂

Erry Day I’m Side Hustlin’

KERF started as a tiny side hustle while I was working in public relations. Well, really KERF started as a hobby with no intention of creating any money. I remember about six months in my dad said to me “Why don’t you have ads on this blog of yours?” and that got the ball rolling. The next month I made a few hundred dollars through the BlogHer network and it grew from there. It was the perfect side job while I was in nutrition school. Many years later, my goal is to continue to diversify my income so that if one stream shrinks another takes its place. Beautycounter has been the most fun new side hustle I have started! It’s very similar to owning a franchise, and you get to do your own thing without having to reinvent the wheel. I created a KERF-themed PDF with all kinds of info for anyone interested. Just email if you’d like to hear more! (Katheats at Gmail dot com).

Beach Bound

We are heading to Bald Head on Saturday for our annual family beach trip! I’m planning to be in low power mode, but I’m sure I’ll publish some posts live from the island!

Serious concern:

We do not know how we are going to pack the car now that we have two carseats, a stroller, travel crib, golf clubs (!) and more. Any tips!?

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Tuesday, June 18, 2019

Father’s Day + Wicked Big Bugs

Quinn was just too excited to sleep on Father’s Day, so we were up and at ’em and ready to make the day a special one for Mal. We had all sorts of presents for Dada, and while he slept, Quinn and I drove over to Whole Foods to pick up ingredients and iced coffee (of course) for a tasty Father’s Day breakfast.

As soon as Mal woke up, we opened presents. Quinn was so excited for him to see what he made!

I mean, c’mon… how adorable is this!? We always tell Quinn that we “love him to the moon and back,” so it was perfect for Dada.

After opening presents, we ate breakfast together. The night before, Mal requested eggs, “good bacon,” toast, and iced coffee for his Father’s Day breakfast. Quinn and I also bought some fruit to make a fruit salad and a chocolate croissant, which are also Dada favorites. It was quite a tasty breakfast, and Mal was happy, so I’d say we did a good job! 🙂

After breakfast, we got ourselves ready for the day and then headed to Franklin Park Zoo to see the Wicked Big Bug exhibit. The zoo offered us complimentary tickets, and I knew Quinn (and Mal) would love it, so I accepted.

Turtle statues at Franklin Park Zoo

The exhibit runs through September 2, and it was like nothing we’ve ever seen before. There were BIG BUGS everywhere! 🙂

Wicked Big Bugs at Franklin Park Zoo

Quinn was absolutely fascinated with the larger-than-life bugs. He told me he was “communicating” with the grasshopper below.

Wicked Big Bugs at Franklin Park Zoo

The big bugs move, make noise, and are super detailed in their appearance.

Wicked Big Bugs at Franklin Park Zoo

Quinn loved trying to scare me as we approached each of the creepy crawlers. It was definitely a cool exhibit and worth a visit!

Wicked Big Bugs at Franklin Park Zoo

After the zoo, we were all hungry, so drove over to Legacy Place and popped into the Yard House for lunch. We ate lunch and did a little shopping before heading home for the evening.

Quinn wanted to build a jet engine that he got for his birthday, and Mal was psyched to help him. The “toy” was intended for kids 8+, so we knew Quinn would need some help. Putting it together ended up taking much longer than expected, but Mal was committed to finishing it! 🙂 The jet engine turned out great, and Quinn loved it, so it was definitely worth the effort. What a good dad, right?

Building Smithsonian Jet Engine Works

All in all, Mal had a very happy Father’s Day! 🙂

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