Monday, April 9, 2018

Ketoflex Recipe: Kelp Noodles with Chop Suey and Peanut-Miso Sauce

This is a yummy "Chinese Food" version of Ketoflex meal (vegan ketogenic).  I use cooked vegetables in this recipe, but you could go ahead and make a nice cold salad to have a complete "raw vegan" (or close to) Ketoflex meal.


  • Mineral Rich Kelp Noodles (see picture below)
  • 1 Medium Onion, sliced or diced
  • 3 Cloves Garlic, minced
  • 1 Large Carrot, sliced into coins
  • 2 Cups of Green Beans, chopped
  • (Add in or substitute other low-glycemic vegetables of your choice)
  • 1 T. Coconut Oil
  • 1 T. Miso Paste
  • 3 T. Peanut Butter
  • Dash of Umeboshi (Japanese Plum) or Apple Cider Vinegar
  • 1/8 tsp. Stevia powder
  • Salt and Pepper to Taste (optional)

  1. Heat Coconut Oil in Dutch Oven.  Stir fry Onion, Garlic, Carrot and Green Beans until cooked to taste.
  2. Mix Miso Paste and Peanut Butter until well mixed.  Add in dash of Vinegar and Stevia.  Combine well.
  3. When ready to serve, add in Kelp noodles and stir with vegetables until the noodles are softened up.
  4. Stir in Peanut-Miso Sauce.
  5. Add Salt and Pepper to taste and serve.

Sunday, April 8, 2018

Alphabetical Recipe Posts

Recipes Listed Below Are Generally Vegan/Plant-Based and Often Gluten-Free. Organic Ingredients are Highly Recommended.

Press Ctrl-F and key in your desired search item.

Click on the LINK to go directly to the recipe!

3-Ingredient Breakfast Cookies

Almond Butter Cup Snack (Ketoflex)
Apple-Beans, Stovetop Recipe
Apple Pie Oatmeal
Avocado-Chickpea Hummus (Mexican influence)

Baked Tofu and Spanish Rice
Banana Upside-Down Cake (vegan)
Basil, Red Lentil, Purple Cabbage Borscht
Beets (Roasted) with Raw Walnut Cheese
Black Bean-Kale Soup
Blackberry Bliss (Kombucha shortcut drink)
Blackberry Smoothie Recipes
Blueberry-Carob Macaroon Oatmeal
Bread: No-Knead Rye Bread
Breakfast: 3-Ingredient Breakfast Cookies
Breakfast: Apple Pie Oatmeal
Breakfast: Banana-Coconut-Cranberry Oatmeal
Breakfast: Blueberry-Carob Macaroon Oatmeal
Breakfast: Butter Tart Oatmeal Porridge (Low Fat Vegan)
Breakfast: Cheery Pie Oatmeal Porridge
Breakfast: Cranberry-Orange-Chia Wholefood Muffin Recipe
Breakfast: Crazy Carrot Cake Oatmeal Porridge
Breakfast: Good Morning Chia Pudding
Breakfast: Ketoflex Breakfast Bowl Deluxe
Breakfast: Lemon Coconut Oatmeal Porridge (Low Fat Vegan)
Breakfast: Oatmeal Porridge with Nut-Jam Toppings
Breakfast: Pumpkin Pie Porridge
Butter Tart Oatmeal Porridge (Low Fat Vegan)

Carob Macaroon-Blueberry Porridge
Carrot Cake, Oat-Wholewheat
Carrot Cake Oatmeal Porridge
Carrots: Pan-fried, Roasted
Cashew Cream Cheese Recipe: Cheese Cake Balls
Cashew Cream Cheese Recipe: Smoky Cashew Cream Cheese
Cauliflower Rice with Spicy Tofu (Ketoflex)
Champorado: Filippino Chocolate Sticky Rice (Instant Pot Recipe)
Cheery Pie Oatmeal Porridge
Chickpea-Carrot Curry Soup
Chickpea Salad
Chocolate-Chia-Banana-Avocado Parfait
Chocolate Mousse (with Avocado, Vegan)
Chocolate-Peanut Butter-Coconut-|Blackberry Shake (Ketoflex Recipe)
Collard Wrap Snack (Ketoflex Recipe)
Cranberry-Orange-Chia Wholefood Muffin Recipe
Curry-Cauliflower Rice Soup (Ketoflex Recipe)
Chia Pudding for Breakfast
Chunky 3-Sisters Soup (Corn, Squash, Tomatoes)
Crunchy Sunflower Seed Pesto

Dark Cherry Chocolate Smoothie (Dr. Michael Greger-approved)

Enchilada Casserole
Enchilada Tubbies- With Squash

Fig Jam Recipes (Vegan, GF)
Fig-Quince-Ginger Jam

Ginger-Grape Jam

Hummus- Avocado-Chickpea (Mexican influence)

Kale-Black Bean Soup
Kelp Noodles with Chop Suey and Peanut-Miso Sauce
Ketoflex Recipe Page
Ketoflex Recipe: Breakfast Bowl Deluxe
Ketoflex Recipe: Cauliflower Rice with Spicy Tofu
Ketoflex Recipe: Chocolate-Peanut Butter-Coconut-Blackberry Shake
Ketoflex Recipe: Collard Wraps Snack
Ketoflex Recipe: Curry-Cauliflower Rice Soup
Ketoflex Recipe: Kelp Noodles and Chop Suey
Ketoflex Recipe: Salted AlmondButter Cup Snack
Kombucha: Blackberry Bliss (Shortcut Kombucha)

IceCream: NonDairy Mango Black-andBlueberry, No-Churn
Instant Pot: Champorado: Filippino Chocolate Sticky Rice
Instant Pot: Cook Perfect Brown Rice (Low Fat Vegan)

La Mousse Végétalien Habitude ('The Usual Vegan Mousse')
Lavender Recipes
Lazy Enchilada Casserole
Lemon-Coconut Oatmeal Porridge
Lentil Bowl: Mexican Red Lentil Stew with Lime and Cilantro
Lentil Bowl: Mushrooms, Carmelized Onions and Quinoa
Lentil Bowl: Pineapple over Coconut Lime Sweet Potatoes
Lentil Bowl: Savoury Middle East Lentil Bowl
Low Fat Vegan: Butter Tart Oatmeal Porridge
Low Fat Vegan: Good Morning Chia Pudding
Low Fat Vegan: Dark Cherry Chocolate Smoothie
Low Fat Vegan: Lemon Coconut Oatmeal Porridge
Low Fat Vegan: Oat- Wholewheat Carrot Cake
Low Fat Vegan: Orange Oatmeal Walnut Date Brownies
Low Fat Vegan: Spring Frittata

Moroccan Roasted Vegetables

No-Knead Rye Bread Recipe
Non-dairy, Mango Black- and Blueberry Non-Churn Ice Cream
Nut-Jam Toppings for Oatmeal Porridge

Oat- Wholewheat Carrot Cake (Low Fat Vegan)
Oodles of Noodles and Zoodles: How To Spiralize Zucchini Noodles
Orange Oatmeal Walnut Date Brownies (Low Fat Vegan)

Pan-fried Carrots
Pesto (Sunflower Seed)
Porridge Recipes Page (Index)
Pumpkin Pie Porridge

Quince-Fig-Ginger Jam

Roasted Beets with Raw Walnut Cheese
Roasted Carrot Sticks
Roast Potato-Pepper Comfort Soup

Salad: Jill's Tangy Chickpea Salad
Salted Almond Butter Cup Snack (Ketoflex)
Smoothie/Shake: Blackberry Smoothie Recipes
Smoothie/Shake: Chocolate-Peanut Butter-Coconut-Blackberry (Ketoflex)
Smoothie/Shake: Dark Cherry Chocolate Smoothie
Snack: Collard Broccoli Sprouts (Ketoflex)
Snack: Salted AlmondButter Cup (Ketoflex)
Soup: Basil, Red Lentil, Purple Cabbage Borscht
Soup: Black Bean-Kale
Soup: Chickpea-Carrot Curry
Soup: Chunky Three Sisters (Corn, Squash, Tomatoes)
Soup: Curry-Cauliflower Rice (Ketoflex)
Soup: Roast Potato-Pepper Comfort Soup
Soup: Tomato-Bean
Soup: Zupa (Veggie Soup in a Soup)
Spiralizing: How To Make Zucchini Noodles
Spring Frittata
Stovetop Apple Beans
Sunflower Seed Pesto
Sweet Treat: Banana Upside-Down Cake
Sweet Treat: Cashew Cheesecake Balls
Sweet Treat: Champorado: Filippino Chocolate Sticky Rice
Sweet Treat: Christmas Shortbreads, Vegan, Slapdash Recipe
Sweet Treat: Chocolate-Chia-Banana-Avocado Parfait
Sweet Treat: Chocolate Mousse (with Avocado, Vegan)
Sweet Treat: Dark Cherry Chocolate Smoothie
Sweet Treat: Fig Jam Recipes
Sweet Treat: Ginger-Grape Jam
Sweet Treat: Good Morning Chia Pudding
Sweet Treat: NonDairy Mango Black- and Blueberry no-churn Ice Cream
Sweet Treat: Oat-Wholewheat Carrot Cake
Sweet Treat: Orange Oatmeal Walnut Date Brownies (Low Fat Vegan, GF)
Sweet Treat: Salted Almond Butter Cup Snack (Ketoflex)

Tofu, Baked with Spanish Rice
Tofu Stroganoff, with Veggies

Tomato-Bean Soup

Upside-down Banana Cake (Vegan)

Vegan Shortbread Cookies
Vegan Squash Enchalada Tubbies
Veggie Tofu Stroganoff

Wrap: Collard-Broccoli Sprout-Tahini (Ketoflex)

Zucchini Pasta: How To Spiralize, Make Zucchini Noodles
Zupa Soup (Veggie Soup in a Soup)

Tuesday, April 3, 2018

Keto Flex Recipe: Collard Leaf Wraps (Snack)

These are tasty and really really really easy to put together Collard Sprout Wraps.

I  stuffed the wraps with Broccoli Sprouts (low carb, high in liver-supporting sulfur compounds) but if you aren't into sprouting, you can use broccoli slaw (sold in bags).


  • Collard Leaves (I removed the tough spine and tore into small pieces for wraps that were about two bites worth)
  • 1- 2  C. Broccoli Sprouts
  • 1/4 to 1/2 C. Tahini
  • Juice from 1 Lime
  • 1- 2 Garlic Cloves (or powder)
Mince the garlic, if using, and add it and the lime to the Tahini, mixing until pretty much homogenous.

You can add the sauce to the sprouts and mix, or use it as a sort of dipping sauce for the rolls.  I mixed them all up together, and rolled it up into the little collard pieces.  It was yummy and satisfying.


Monday, April 2, 2018

Ketoflex Recipe: Chocolate-Coconut-Peanut Butter-Blackberry Shake

This very densely nutritious (i.e.,fills you up) Ketoflex shake is a combined recipe of the breakfast smoothie that I generally have every morning thanks to Chris Wark's anti-cancer regimen, and the keto ingredients (coconut milk, cacao, and peanut butter).

I am satisfied that Chris Wark's recipe is low-carb enough and high fibre enough to be a good fit for this superfood shake / smoothie.  At the time I write this I am still struggling with the fat adapting part of this diet.  The original recipe did not have any fruit or berries in it and tasted quite flat and a little bitter.  

So, I tweaked it with Chris Wark's recipe and with a cup of frozen blackberries from my fridge.

If you are already using a ketogenic way of eating, you will know that you can work out your own fats+ proteins+ carbs ratio that fits for you.  If you are not on a vegan ketogenic diet, you can go to the tab above and click on My Ketoflex Recipes and read a little about what they are about.


Put the following into a blender carafe:

  • 2 T. Chia or Flax Seed
  • 1 teaspoon Moringa (optional)
  • 1 teaspoon mixed Sea Vegetable flakes (your choice-- for minerals)
  • 1/3 C. Full-fat Coconut Milk (from a can)
  • 2 C. Water
Wash the following and chop up before adding to the carafe:
  • 1 inch of fresh Ginger
  • Apple (cored and chopped)
  • 1 handful fresh Cilantro
  • 2 Celery ribs
Add last:
  • 1 C. blackberries (I used frozen berries-- you might want to use ice cubes if you don't have frozen berries)
  • 1/8-1/4 teaspoon Stevia powder
Blend up and drink.  Makes enough for two good-size adult shakes.


Sunday, April 1, 2018

Ketoflex Recipe: Curry Cauliflower Rice Soup - Vegan -

Today we were taking turmeric and honey every hour (half a spoon full of a 5 T. honey/2 T. Tumeric mix) to build our immunity.  This wonderful immunity soup (curry is packed with those wonderful Indian herbs like turmeric and cumin with their medicinal benefits just slightly overshadowed by their warm electric flavours) seemed like a natural supper dish!

This one of those warming soups-- I am not a big fan of HOT curry, but I love a mild curry that is kind of like coming in from a frigid walk in the winter and putting your feet up on the oven door (somehow can't believe we used to do that).

The original recipe gave options for the oil used.  I chose coconut oil, since there is also coconut milk in here, and it seemed like a good idea to carry through with the "tropical" theme.

I also subbed baby spinach for the kale that it called for.  It is a very light and lithesome soup.  It is the kind of soup I like to sip when I am feeling not quite 100%.

But apart from that I used the same recipe as the author posted over at Simple Healthy Kitchen.  Go on over and get the recipe and make yourself some delightfully tasty, warming curried cauliflower rice soup!

Check out my other Ketoflex (Ketogenic Vegan) Recipes HERE.

Ketoflex Recipe: Breakfast Bowl Deluxe

We are a big oatmeal-eating family so naturally we checked out to see where oatmeal falls in a ketogenic diet.... and YAY, a "moderate" amount of oatmeal is okay!  We are not quite sure what moderate IS, so we also loaded the bowl up with bonafide ketoflex fruits and fats (no refined sugars).  These are low-glycemic fruits.  Lilly's chocolate chips are sweetened with Stevia.  If you feel guilty about this not being terribly strict, you can look at it as a transitional dish! It's all good!

So, to make a bowl like this, you can organize the following:

  • soup ladel scoop of Steel-cut Oats, well cooked with some added coconut shreds
  • Lilly's Dark Chocolate Chips (they melt on the hot porridge... yum)
  • Fill up rest of space with a foundation of Coconut Yogurt (NOT dairy-- soy or almond yogurt are also fine.  Choose un-sweetened or sweetened with Stevia is okay
  • Dried Apricots, unsweetened, unsulphured (these are Turkish), chopped and briefly soaked in hot water to soften, if desired, or just unsoaked
  • Peeled Ruby Grapefruit segments... go crazy!
  • Fresh Strawberries, ripe
  • (Other berries can be substituted)
  • Sprinkling of Pepitas (shelled pumpkin seeds)
  • The amber-caramel-y Syrup you see is actually an antibiotic mix of Turmeric and Honey (5 T. Honey to 2 T. Turmeric, well-blended.  About 1 T. was used in this because we are fighting off the flu in our household-- probably not recommended as part of the Ketoflex diet I'm guessing).

Friday, March 30, 2018

Keto Flex Recipe: Salted Almond Butter Cup Snack

This is a Keto Flex SNACK, which means it doesn't actually work as a lunch, but if you can stop at one or two of these delicious little salted almond cups, you will have energy and burn off some fat.

Of course I had planned to make some peanut butter snacks, but I found out that the recipe I had called for "peanut flour" which I did NOT have, so....

I DID have an untried, unopened jar of a powder called PB & Me Powdered Almond ButterSince its original use is as an almond butter, but it is also a powder (as in flour?) so I thought... well, you know.... recipe experiment time!  (You can still use the plain old almond butter if you want)

I am happy to say that the recipe worked out just fine! Yummy-licious in fact.

  • Parchment Paper Liners or candy cups
  • 2 Muffin Tins
  • 9-10 oz. dark chocolate (I used Lily's Dark Chocolate Chips- 1x9 OZ )
  • 3 T. Coconut Oil (divided in 2 for the chocolate layers)
  • 2 tsp. Coconut Oil for the Almond layer
  • 4 T. Powdered Almond Butter (OR 3 1/2 T. regular Almond Butter & 1 1/2 tsp. Almond Flour)
  • 1/8 tsp. Almond Extract (optional)
  • Pinch + Celtic Sea Salt

    • Line muffin tins with parchment cups or candy cups
          1. For the bottom chocolate layer, pour boiled water in a medium size container and place a thick glass bowl in the water. Add 1/2 the chocolate chips and    1 1/2 T. of Coconut Oil.  Stir until melted and smooth.  Make sure not to get any water from outer bowl into melted chocolate mix.  (Alternatively, you may want to melt the chocolate and coconut oil in the Microwave).
          2. Fill the bottom of the cups (about =/- 1 1/2 tsp.) evenly with melted chocolate. Put into freezer for about 10 minutes.
          3. While the bottom chocolate layer is in the freezer, pour out the medium size bowl and replace boiling water and a clean bowl.  Add in Almond Butter Powder and 2 T. Coconut Oil.  You may desire to add in some powdered erythitol or powdered stevia (to taste) although the almond powder does contain sweetener.  Mix until coconut oil is melted and powder is blended in and smooth.  Add a pinch of celtic sea salt and the Almond extract, if using.  (Prepare almond butter, almond flour, coconut oil, etc. in much the same way if that is what you are using).
          4. Retrieve the bottom layer of chocolates from the freezer.  On each chocolate disk add about 1 teaspoon of Almond Butter mix. 
          5. Return to the freezer again for another 10 minutes
          6. Prepare the rest of the chocolate mix as per the first instructions (#1 above). When Almond Butter is fully set, add the rest of the chocolate to each of the cups.  Return to the freezer for another 30 minutes. 
          7. Store the cups in the refrigerator (if they last that long).  Makes about 12-15 cups with each cup hving about 180 calories/ Fat: 17g / Total Carbs 15 g/ Net Carbs 2 g/ fibre 1g/ (estimation)


    Tuesday, March 27, 2018

    KetoFlex Recipe: Cauliflower Rice with Spicy Tofu

    This is my first recipe as an official KetoFlex person: Rice made from Cauliflower cuddling with Spicy diced Tofu.  Delicious!  If the rest of the food on the "diet" tastes this wonderful, I'm in!

    The ingredients list is below.  You might just want to do a scroll through this little tutorial to get a gawk at how to make cauliflower rice (very easy) and spice up your tofu (also easy):

    Start with a lovely organic cauliflower.  This is how it looks when it has had its leaves removed.

    Pulse it through your food processor until it resembles rice throughout.  Or, alternatively, you can grate it with a box grater.

    I like to dry it off so that it doesn't cook up too limp.  I just line a pan with a couple of layers of paper towel, pour in the 'rice', and let it sit a bit.  Then I soak up excess water with towels from the top.

    Cut a block of pressed organic tofu into cubes and dredge completely in  a Taco seasoning like Simply Organic Southwest Taco Seasoning Mix, Certified Organic, 1.13-Ounce Packets (Pack of 12) Cover the cubes well.  Mmm.  Smells soooo good!

    Cook it up as described below, and you have a really satsifying, tasty meal.  Top with Guacamole.  This should serve 2-3 adults.


    3 C. of homemade or packaged Cauliflower Rice
    1 block Extra Firm (Pressed) Organic Tofu, diced
    2 T. Taco Seasoning
    2 T. Nutritional Yeast
    Fresh Lime and Cilantro (Optional-- But I'd say go for it!)
    2 T. Extra Virgin Olive Oil
    3/4 C. Guacamole (your own recipe or packaged)


    1. Drain and press the tofu.  I generally put the block in a colander and put a piece of paper towel on the block and then carefully place 3 tins of food over the toweling for about an hour or so.  Then dredge the tofu in Taco Seasoning, coating as much as possible.  Set the tofu cubes aside for at least fifteen minutes.
    2. Heat the Olive Oil and gently stir fry the tofu until it begins to turn golden
    3. Add the cauliflower rice.  Stir together thoroughly.  Cover with a lid.  Cook and stir occasionally for about 10 minutes until the rice has softened.
    4. Stir in Nutritional Yeast.  Sprinkle on chopped Cilantro and squeeze on some Lime Juice at serving time (can provide lime wedges to the diners)
    5. Top each serving with 1/4+ C. of guacamole (2-3 servings)
    -This recipe was adapted from one provided by Liz McDowell, nutritional consultant to the KetoFlex Diet that I used.  She provides 4 weeks of menus and recipes.  For information about getting in on the program "Reversing Cognitive Decline" that this recipe comes from, please contact Dave Westbrook at (bring all words together in lowercase to form email address).  

    *affiliate referral to

    Sunday, March 25, 2018

    Granny Tries the Keto-Flex 3/12 Diet

    How does a woman who has faithfully followed and eaten Low Fat Vegan for health and ethical reasons, suddenly flip over to the "high fat" keto diet that she has always been told was invented and propagated for "big money" by the late Dr. Atkinson?

    If you have been following this blog, you know that I have faithfully extolled the virtues of a Low FAT Plant-Strong diet for a good hunk of my adult life.  Besides feeling very strongly that eating organically-grown fruit, veggies, whole grains and beans is the way to go, I have also heralded the low (and no) fat trends among vegans who listen to and love the agenda of the Physicians Committee for Responsible Medicine who almost all firmly condemn a "high fat" vegan diet.  How did this happen?
                                          SEE THE KETOFLEX RECIPES I USE

    Well, a couple of things have happened to change my decision around the way I eat:

    1. I am 67 years old at the time of this writing.  I have had the opportunity to observe the wrath of dementia and Alzheimer's up close and there would seem to be a link between high blood sugar and dementia.  I want to minimize any cognitive decline possible.  My husband is of the same mind. 

    Recently a friend --who I highly respect because of her own health awareness journey--                        referred me to a new course in preventing cognitive decline offered by Dave Westbrook. This program details the multi-faceted Bredesen Protocol, set up by Dr. Dale Bredesen, to prevent, diagnose and reverse the effects of Alzheimer's Disease.  Dave Westbrook is trained and certified to present this Protocol.  I am familiar with Dave Westbrook, and signed up for his new "Natural Lifestyle" program.  

    After we went through the protocol for diagnosing and reversing cognitive decline, we arrived at the place where Dave outlined the diet he will be following to get his weight down and live a cognitive-healthy life in his senior years.  Yes, it was a Ketogenic diet that looks to eat healthy fats to burn fats, vs. eating sugar-spiking simple carbs found in grains, starchy fruits and vegetables.   Because I have a history of trusting Dave's research and the spiritual beliefs that underpin his lifestyle, I am doing an  exploratory participation in the Keto-Flex diet.

    The "Flex" part of the name refers to Dave's choice of promoting a vegan ketogenic diet vs "baconand butter" version that we arelikely familiar with.  We are also told that we can 'ease into this diet'slowly, and leave when iappears that our goals of optimal weight have been reached.  I still havesome nervousness around making such a 180 degree change in the way I eat, but I will be taking it slowly and monitoring for anything that doesn't seem right.

     2. My current low-fat, high starch vegan diet does not help me to lose weight.  I am obese            and unhappy with no prospects of suddenly slimming up if I continue to eat this way.  As I                  mentioned  above, I can give this way of eating a trial run and return to my regular vegan diet            when I feel the time is right to do so. You can find out a lot of information about the Keto Vegan Diet at this website: How to follow a Vegan Ketogenic Diet

    So, I thought I would use this blog to publish some of the keto-flex recipes I will be using, and to give an ongoing commentary on how I am doing on the diet, perhaps critiquing in a way that will be useful for other considering this protocol information for themselves.   If you are interested in following along with Dave during his rolling out of this course (all previous portions have been recorded online and the program to come to laid out.  When you sign up for a lifetime membership you get whatever he offers for cognitive decline at a one-time cost to read, watch and listen to at your own pace.  If you want more information about the course please contact Dave Westbrook at dave @