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
  • 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).
  • Fill the bottom of the cups (about =/- 1 1/2 tsp.) evenly with melted chocolate. Put into freezer for about 10 minutes.
  • 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).
  • Retrieve the bottom layer of chocolates from the freezer.  On each chocolate disk add about 1 teaspoon of Almond Butter mix. 
  • Return to the freezer again for another 10 minutes
  • 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. 
  • 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 @

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