I’ve only gotten as far as making the mixture and refrigerating it so there’s a chance I’ll eat this as pudding, but it tastes pretty good so far.

2 cups table cream

3 egg yolks

1 Tbsp. vanilla extract

pinch salt

1/4 tsp. stevia

3 Tbsp. VitaFiber syrup

1 cup sour cream

1/4 cup cocoa powder

Cook the egg yolks with the cream until the mixture thickens. Remove from the heat and stir in the remaining ingredients. Chill. Pour into popsicle molds and freeze,


I went to a games night last night. Although I had fun, I was also a bit anxious and chose to eat chocolate cookies, Reese’s pieces, corn, and other sweets. I was driving so I was just drinking diet root beer. I didn’t feel well afterwards. I’m back to eating normally today, thankfully.

This week, keto has been going much more smoothly. I’ve had some no sugar added treats, which aren’t ideal, of course, a bit of milk, and probably more nuts than are a good idea long-term, but I’ve also donated blood without eating any cookies (I ate smoked salmon, cream cheese, and cucumber wrapped in romaine) and not eaten any fruit, bread, pizza, hummus, sugar-sweetened cookies, etc. otherwise. I did have a couple glasses of dry white wine last night and I had some creme de cassis in diet ginger ale earlier in the week. I seem to be down a couple pounds already.

My appetite hasn’t been too bad. Certainly, by the time I was done work I was ready to eat dinner, but I actually came home and cooked or warmed up something on plan. I also bought a barbecue so I’ll be eating a fair bit of grilled meat and veg this summer.

This was very good.

Stir-fry onion, bell peppers, and ground beef. Season with chili powder and salt.

Stir-fry grated cauliflower in butter until tender.

Grate cheese – I used jalapeno cheese.

When you’re ready to serve, top some cauliflower with some ground beef mixture. Cover with cheese. Microwave until the cheese melts. Serve with salsa and sour cream.

I made this for a chili cookoff at work and I won!.
3-4 lbs ground pork (I actually cooked 6 lbs but it ended up being oto much to fit into my slow cooker.

2 lbs onions, diced

2 Tbsp minced garlic

1 lb jalapenos

4 red bell peppers

3 28 oz cans red kidney beans, drained

2 Tbsp. ground cumin

1/2 cup korean pepper flakes

1 tsp. oregano

salt and pepper

28 oz can pureed tomatoes

homemade habanero sauce

Fry the pork and drain it well. Set aside the fat.

Roast the jalapenos and bell peppers. Put them in a bowl, cover it, and let them cool so they’ll be easy to peel.

Peel the peppers, seed them, and dice them.

Fry the onions in some pork fat. After they’re tender, add the garlic, cumin, pepper flakes, and oregano. Cook until fragrant.

Add the tomato puree, bring to a simmer, reduce the heat to low, cover, and simmer for 30 minutes.

Add the pork, peppers, and beans. Pour into a slow cooker and cook on low for 8-10 hours.

Taste the chili and adjust the seasoning. Serve.

Based on this recipe. Because side ribs are tougher (they’re much less expensive), I cooked them in the slow cooker before having a friend barbecue them. These were really delicious.

6 lbs side ribs
1 Tbsp. minced garlic
1/2″ piece fresh ginger, peeled and coarsely chopped
2 tablespoons erythritol
1 tablespoon salt
2 teaspoons freshly ground black pepper
1 tablespoon soy sauce
1 tablespoon fish sauce

Prepare the spice paste: Cut the racks into pieces of 3 ribs each. Place the ribs in a nonreactive baking dish just large enough to hold them in a single layer.
Place the garlic, ginger, erythritol, salt, and black pepper in a mortar and pound to a paste with a pestle. Stir in the soy sauce, and fish sauce.
Spread the spice paste over the ribs on both sides. Let the ribs marinate in the refrigerator, covered, for 1 to 4 hours; the longer the ribs marinate, the richer the flavor will be. (I’m going to marinate them for about 18 hours.)
Arrange the ribs in an instant pot and cook on high pressure for 35 minutes. Let the pressure release naturally and then remove from the liquid to refrigerate until ready to cook.
Set up the grill for direct grilling and preheat it to medium.
When ready to cook, brush and oil the grill grate.

Brush no-sugar-added barbecue sauce on the ribs and place the ribs, bone side down, on the hot grate and grill until golden brown, 5 minutes per side.
Transfer the racks of ribs to a cutting board and cut them into individual ribs, then arrange them on a platter or plates for serving.

I made these for lunch today and they’re amazing. I omitted the blueberries and extracts and had them topped with fruit sauce I made and cream cheese.

This was supposed to be pulled pork chili, but we ended up eating it as pulled pork.

1 bone-in, skin-on pork shoulder (you can, of course, use a boneless skinless pork shoulder, but they’re much more expensive even after you account for the weight of skin and bone) – mine was about 7 1/2 lbs

  • 2 teaspoons chili powder
  • 1 teaspoon black pepper
  • teaspoon garlic powder
  • teaspoon salt
  • 1/2 teaspoon cumin seed
  • 1/2 teaspoon fennel seed

Combine the seasonings and rub all over the pork shoulder. Put 1 cup water, the trivet, and the pork shoulder in the instant pot. Cook on high for 2 hours. At this point, I left it on warm overnight – not sure how much this had to do with the tenderness of the end product.

Strain the liquid and put it in a pot to reduce. After it is reduced to about 500 mL, refrigerate.  After the fat solidifies, set it aside for another use. Reserve the broth for the pulled pork.

Set aside the meat to cool. After the meat is cool enough, shred it by hand. Refrigerate.

2 Tbsp. pork fat

1/2 green bell pepper, diced

2 bunches green onions, sliced

1/2 cup pickled jalapenos, chopped

2 Tbsp minced garlic

1/4 cup chili powder

2 large tomatoes, diced

salt and pepper

Fry the bell pepper and onions in the pork fat until tender. Add the jalapenos, garlic, and chili powder and continue cooking for a couple minutes. Add the tomatoes and cook until they break down. Add the pork broth, bring to a simmer, taste, and season with salt and pepper. It should be pretty intensely flavoured.

Add the pulled pork, stir, reduce heat to low, and cook for an hour or until the flavours are nicely combined. At this point, I refrigerated it and brought it to a couple friends’ houses. At one, I had it on a bun (no, not low carb) with more pickled jalapenos. At another, I again had it on a bun but with coleslaw they’d made.


Based on this recipe. This was pretty darned sweet even with more beef, less ketchup, and no added brown sugar, but I had a craving and it hit the spot. I admit I had it on a normal wheat bun, toasted and buttered, but of course it would be better to have it on a keto bun.

2 tbsp bacon fat
3 shallots, minced

1/2 green bell pepper, minced
1 1/2 lb. lean ground beef
1 cup Heinz® No Sugar Added Tomato Ketchup (I normally use PC but tried something different this time)
1 tbsp Heinz® Worcestershire Sauce
1/4 tsp. salt
1/4 tsp. pepper


Heat bacon fat in a large frying pan set over medium-high heat. Cook onion and pepper for 5 minutes.
Add beef to the pan. Cook, stirring until browned, about 5 to 10 minutes.
Stir in Ketchup, Worcestershire sauce, salt, and pepper. Simmer over medium-low heat, stirring occasionally, for 10 minutes or until slightly thickened.

I can get frozen young ducks inexpensively but I’ve never been quite sure what to do with them. I picked one up on the weekend, thawed it, and then separated it into boneless breasts, bone-in leg quarters, and ‘other’.

The other, I put in my instant pot with water and ran the soup cycle to liberate some of the fat and make broth.

The breasts, I trimmed, cross-hatched, and then cooked in a cast iron pan until the skin was crisp and the flesh was medium-rare. They were small but delicious. I had them with cabbage with butter.

After the broth was done, I strained it and put it in the fridge.

I salted and browned the thighs and then put them in the Instant Pot insert. I covered them with duck fat – a bit from some duck confit I had last year and the rest from browning the duck breasts and what floated to the top of the broth. Then I ran them on the ‘less’ slow cooker cycle overnight.

This morning, I lifted them out of the fat to put them in the fridge and they didn’t fall apart so I’m hopeful this was a reasonable confit strategy.

When I want to eat the leg quarters, I’ll brown them in a cast iron pan and eat them.

I’ll save the duck fat, of course, for my next adventures in confit or other applications. I still need to go through the meat that I strained out of the broth, and I want to simmer the broth uncovered to reduce it. I’ll probably take the rest of fat and skin and make duck gribenes.

The duck cost $3/lb or $14 total, so it’s seeming like pretty good value.