Category Archives: Snacks

Ketovore Whey Protein Bread

I’ve tried many keto breads in my low carb times, but none really did it for me. They were either too eggy, or too cheesy, or too nutty. Not to mention the high omega-6 inflammation you get if you eat too many nuts. Well, enter the whey protein bread. It tastes just like real bread, it’s not moist inside like most nut breads are, and contains half the net carbs per slice than an equivalent nut bread. By far my favorite keto/carnivore bread.

* 50 gr whey protein isolate (not collagen peptides)
* 113 gr (half a block) cream cheese in room temperature (soft)
* 3 large eggs
* 25 gr psyllium husk powder
* 2 teaspoons baking powder (use a real one, most of them have corn starch as first ingredient, and more carbs)
* 1.5 Tablespoons apple cider vinegar
* 1/3 teaspoon salt
* A bit of avocado oil
* Some sesame or poppy seeds (optional)

1. Preheat the oven at 325 F. Coat an 8″x3.5″ bread pan with some avocado oil.

2. Using a hand mixer, mix the eggs with the cheese in a bowl, until smooth.

3. Add all other main ingredients and mix well until a smooth batter is created.

4. Pour to the bread pan. Sprinkle with some sesame and/or poppy seeds.

5. Bake for 35-40 minutes until golden brown. Remove it from the pan, and place on to a cooling rack. Cut it only when it’s completely cooled down. Enjoy!


Primal/Keto Focaccia

I felt like making some focaccia today (one of my favorite breads along ciabatta). I used this Paleo/keto recipe, but I modified it: I added some almond flour and flax meal, a bit more baking powder, and I used just egg whites instead of full eggs (it comes out too eggy otherwise). Note: the batter needs to be rather thick in order to be spread into shape with a spatula.

For the dipping, I used this recipe. Overall, not too shabby at all.

Eugenia’s Keto Bread

It took some research to bring together elements from different keto recipes and come up with this recipe, but the result is really good. It has 24.5 gr of net carbs for the whole loaf, 140 gr of fat, 80 gr of protein, 1780 calories. Toasts well.

Optional ingredients are the yeast, cream of tartar, and erythritol, but I’d highly recommend them in order to reach that “white bread” feel and taste. You only save 1.2 gr of overall net carbs by not using these. If you’re not into erythritol, you can use a pinch of pure monk fruit extract, which is the new darling in the keto diet circles (like sugar alcohols it doesn’t raise blood sugar, while is considered healthier).

Keto Bread

* 110 gr (1 cup) almond flour
* 25 gr coconut flour
* 15 gr ground flax meal
* 10 gr psyllium husk powder
* 2 tsp gluten-free baking powder
* 1 tbspoon gluten-free active dry yeast
* 2 tsp erythritol (or a pinch of pure monk fruit extract) [optional]
* Hemp heart seeds (optional)
* Sunflower seeds (optional)
* 1/4 tsp garlic powder
* 1/2 tsp salt

* 50 gr pastured cream cheese
* 50 gr pastured butter
* 1 tbspoon apple cider vinegar

* 8 large egg whites
* 1/4 tsp cream of tartar [optional]

* 1 tbspoons of sesame seeds, poppy seeds

1. Melt the cream cheese in the microwave for a few seconds. Combine it with the almond flour, coconut flour, yeast, baking powder, erythritol, flax meal, psyllium husk powder, and sea salt in a large food processor. Pulse until combined, usually 2-3 times.

2. In a sauce pan add the butter, remove from the low fire when all melted. Add it to the food processor. Add the apple cider vinegar too. Pulse a few times, until you get a crumbly consistency.

3. In a very large bowl, beat the egg whites with the cream of tartar until stiff peaks are formed.

4. Add half of the stiff peak whites in the food processor and pulse 2-3 times.

5. Gently fold using a spatula the food processor contents into the rest of the stiff peaks on the large bowl. They should combine, but the fluffiness should remain. The batter should not be stiff, it should resemble a pancake batter. If too stiff, add a bit of warm water.

6. Turn on the oven at 400 F for 1 minute. Turn it off.

7. Oil well a loaf pan (you can also use lined parchment paper for easy removal). Pour the batter into the oiled pan. Sprinkle on top the sesame seeds, or other seeds of your liking. Then, place the baking pan in the oven and wait for it to rise for about 30-45 minutes.

8. Bake for 50-60 minutes at 300 F, or until really browned. If it’s getting removed easily from the loaf pan, remove it and let it cool on a rack. Otherwise, wait a few minutes before removing from the pan so it doesn’t stick on it. Enjoy!

– Add a bit of lemon juice into the food processor during step 3 if you plan to have the bread stay fresh for a bit longer than usual.

Hot Chocolate

This is my version of a hot chocolate: unsweetened cocoa (1 teaspoon, I got mine at Trader Joe’s), and a cup of Silk or Costco unsweetened vanilla almond milk. I put my magnesium citrate powder in it! I don’t use any sweetener in it, it comes out great as is, but if you’re on the sweet side, add a teaspoon of erythritol!

Here’s how I make it: Add a tablespoon of milk, along all the rest of the ingredients. Microwave for 30 seconds. Give it all a good stir, so they dissolve. Add the rest of the milk, and microwave for 2 minutes. Enjoy!

Hot chocolate

Keto Brioche

One of the most popular low carb bread recipes out there. The taste is like a French brioche. Great by themselves for breakfast, or for your burgers.

Ingredients (for 6 pieces)
* 6 egg whites, and 3 egg yolks (separated)
* 100 gr of butter
* 120 gr of almond flour
* 1.5 teaspoons of baking powder
* some salt

1. Preheat the oven at 350 F, and on the stove, melt the butter slowly.

2. Beat the egg whites with the baking powder on High speed, for about 4-5 minutes, until soft peaks form.

3. On a separate bowl, add the egg yolks, butter, salt, and almond flour. Mix well.

4. Add the second bowl ingredients to the first egg-whites bowl, and mix everything together.

5. Pour on muffin or bread bun silicon trays, and bake until golden brown (about 20-30 mins). Let cool on cooling rack. Store in the fridge.

Note: For a less-brioche texture, and more bread-y texture, mix by hand all the ingredients together, and at the same time, without using a hand mixer. Use all 6 egg yolks too.

Regarding Juicing

While on Paleo, I used to be against juicing due to being fiberless and relatively high in sugar. However, what turned me around was common sense: Soil in the last 100 years has been losing its nutrition at a steady rate, for some vitamins up to 80%! Aboriginal people didn’t used to each much, but even for the little they were eating, they were getting more nutrition than we do today (even on a Paleo or vegan diets).


So the only way to get enough nutrients through normal food and not pills, and to not eat ungodly amounts of food, is to juice. Sure, they have some sugar in them, but sugar be damn. The amount of nutrition you get from juices, should be able to fight off whatever negative effects fructose can bring.

Given the bad state of my liver (as I write this, I’m still doing tests to find out what’s wrong, on top of the non-alcoholic fatty liver that I already have), I’ve decided to have breakfast and lunches made of 3-4 veggie juices (not much fruit in them), three times a week. Dinner would consist from solid food, that also includes the discarded fiber of the juice (e.g. as in vegan bean “sausages” or bunless bean “burgers”). Traditionally, in the Greek Orthodox religion, most women would fast Monday, Wednesday, and Friday. Fasting in their context meant going regular vegan, but in my case, I’d be going liquid raw vegan. This should give some time to my liver to recover.

juice feast

So I made my first veggie juice today, as seen above: kale, swiss chard and mint from my own garden, a carrot, broccoli stems, celery, a small zucchini, and an apple. It was surprisingly good!

Eventually, I hope to go on a 3-day juice fast (or “juice feast” as raw vegan evangelist John Rose calls it).

Tuna Salad & Mayo

In my pesco-vegetarian diet I try to avoid tuna and octopus for ethical reasons (tuna because it’s being tortured before it’s killed, and octopus because it’s super-smart), but at today’s picnic there was no avoiding tuna. I always buy the Wild Planet brand, which is dolphin-safe, and plainly, the best tuna I ever had, with lots of DHA in it.

In this post, I also mention how to quickly make the most amazing, fresh mayo, without having to deal with industrial seed oils and additives.


Tuna Salad:

* 1 can of good quality tuna
* 1 Tbspoon of mayo (see below for recipe)
* 1/2 stalk of celery
* 5-6 grapes
* black pepper
* 1 romaine lettuce

1. Drain the tuna, and place on a bowl. Cut into smaller pieces using your hands.

2. Wash the celery and grapes, and cut them very thinly. Add them to the bowl.

3. Add the mayo, black pepper, and mix well using a spoon.

4. Serve on romaine lettuce leaves, or refrigerate for up to 1 day.


* 1 pastured egg
* juice of 1 lemon
* 1 tspoon of French mustard
* salt & pepper
* Pinch of sriracha or other hot sauce (optional)
* 1 cup of light olive oil

1. Add all ingredients in a tall pitcher, and using an immersion mixer, mix for about a minute.

2. Use, or refrigerate for up to 4-5 days.


Fried vegetables is a nice snack or dinner, but it still needs to eaten only on occasion. We had this today on our picnic. The great thing about this recipe is its versatility: you can add any kind of root or tuber, along with some veggies.


Ingredients (makes 8 fritters)
* 1 egg
* 2 zucchini, shredded
* 1 carrot, shredded
* choice of other shredded roots/tubers: potato, yams, turnip, parsnip, rutabaga, kohlrabi
* choice of “riced” veggies: broccoli, cauliflower, peas, onion (optional)
* 2 tablespoons of almond flour (optional)
* salt & pepper
* 1 teaspoon of paprika (optional)
* 2-3 tablespoons of shredded cheddar (optional)
* 1/3 cup of avocado oil

1. Add some salt on the shredded zucchini, and set aside for 10 minutes. Afterwards, using your hands, squeeze as much water from it as possible. The less water you have there, the better the fritters will hold together.

2. Add all ingredients together in a big bowl (except the oil), and blend together well. Start forming burger-size patties.

3. Fry with some oil under medium heat for a few minutes, until well browned underneath, and then carefully turn them and fry for a few more minutes. Remove to a kitchen towel (to absorb the oil) for a few minutes, and eat hot or cold.

Broiled feta cheese

One of the best side-dishes you can ever hope to taste in your life, guaranteed. Often served in Greek restaurants. Picture below is from my pre-Paleo days (hence the bread).


Ingredients (for 2)
* Authentic feta cheese (not crumbled)
* 1 tbspoon of olive oil
* oregano

1. Preheat the broiler to become very hot (500F). Place the rack close to the broiler’s heat.

2. Cut the feta cheese into a 1 inch thick, long rectangle (if not already cut as such).

3. Cut a square piece of aluminum foil, fold it in two, and then shape the edges vertically with your hands (in essence, shape it a small oven dish out of the foil).

4. Place the cheese on the foil. Pour the olive oil on top of the cheese and then use your finger to spread it evenly. Pour a generous amount of oregano on top of that too.

5. Place in the oven and broil for a few minutes, until golden brown. Serve hot with crackers. No need to remove the aluminum foil.

Kale Chips

The healthiest way to get your chips addiction checked.


* 1 bunch of kale
* 2 tbspoons of olive oil
* Salt
* Paprika + nutritional yeast (optional)

1. Preheat an oven to 350 F (175 C). Line a cookie sheet with parchment paper.

2. With a knife separate the leaves from the thick stems, and tear the leaves into bite size pieces. Wash, and dry using a salad spinner or kitchen towels

3. Drizzle kale with olive oil and sprinkle with seasoning salt. On this step, you can choose to also add a mixture of paprika + some nutritional yeast, to get a more cheesy flavor.

4. Bake until the edges brown but are not burnt, about 10 minutes.

Cheese Crackers

We generally don’t use much flour in our home (Paleo-approved flours or not). Except for crackers that is, to keep happy my French, cheese-loving husband. The recipe below makes for some amazing gluten-free cheese crackers, and he says that they’re the best cheese crackers he had in his life. And he has tried quite a few so far.

Ingredients (makes 45-50 pieces, 1 gr of net carbs each)
* 1 cup of blanched, fine almond flour
* 3/4 cup of coarse almond meal (I get mine at Trader Joe’s)
* 1/2 cup of flaxseed whole ground meal
* 1 egg
* 1-2 TBspoons of finely minced, fresh herbs you have around: rosemary, thyme, sage, oregano, marjoram, lavender, mint, basil etc.
* 2 TBspoons of fine Parmesan cheese (optional)
* 2 TBspoons of raw sesame seeds (and/or poppy seeds)
* 1.5 TBspoons of olive oil
* 1/4 tspoon sea salt
* Some freshly grounded black pepper to taste

1. In a big bowl put all the ingredients together and start working the mixture with your hands. Soon it will become a well-rounded ball.

2. Cut out two pieces of parchment paper, as long as your cookie sheet is. Preheat the oven at 350 F (175 C).

3. Lay down your ball mixture in the middle of one parchment paper, and try to spread it a bit with your fingers (just enough so it’s not a ball anymore).

4. Place the other parchment paper on top, and using a rolling pin, spread the mixture across the parchment, as equally as possible. Aim for a thickness that you desire (I go for a pretty thin texture). If you spread it too much on some side, you can always remove that part, and re-spread it.

5. Remove the top parchment paper and throw it away. Using a pointy knife, cut out a grind in the spread, creating rectangles of about 2.5″ diagonally (be careful to not cut the parchment paper).

6. Place the parchment paper with the mixture on the cookie sheet, and bake for 8-10 minutes. Then check it out to see if the edges are starting to brown. If that’s the case, remove the cookie sheet from the oven, and using oven gloves, cut out the rectangles that are already done and let them cool on a cooling rack (they will be soft at that point, but they will harden as they cool). Put the rest of the undone crackers back to the oven for another 2-4 minutes (monitor them).

7. When done, remove them from the cookie sheet and place them in the cooling rack too. Half an hour later, break-out the crackers in their predefined grind shape. They now are harden and ready to eat. Keep in an air-tighten bag for up to 1.5 weeks.