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.

I went out for a sandwich at lunch and one of the options was a raw wrap. I figured it wasn’t low carb but it was worth trying anyway, then was pleasantly surprised to find out that there are only 3 net carbs per wrap! Nice! I had prosciutto, provolone, artichoke caponata, oil and vinegar, avocado mayo, spinach, and cukes in it. I also had a small mandarin orange, so my meal wasn’t super low carb, but it was pretty good for a place where I’d normally eat very badly.

Based on a recipe from Low Carb Yum.

8 ounces Western cream cheese (my favourite cream cheese – I bought it at 50% off because it was nearing the expiry date and it has 2 carbs per 100 g instead of 7 like Philadelphia)
1 cup unsalted butter
1 cup salted, unsweetened peanut butter
1 cup erythritol – the cooling sensation was noticeable – next time, I’ll reduce this and add extra sucralose to compensate
32 drops sucralose (vanilla or toffee stevia drops would also have been good)
1/2 cup vanilla whey protein (mine was stevia-sweetened)

Grease a 9×9 square pan.

In a microwave-safe bowl, melt the cream cheese and butter together.

Add the peanut butter and stir until smooth.

Remove from heat and add remaining ingredients. Blend with a stick blender until well combined.

Pour the fudge into the prepared pan and spread out evenly.

Chill in the refrigerator until set.

Having deviled eggs (with Instant Pot hard boiled eggs and homemade mayo) in the fridge is helping me stay on plan. I have a new foster dog, which makes mornings more chaotic, but I could still easily put 6 deviled egg halves on a plate and eat them.

Lunch today was also delightfully fatty – leftover burger patty, bacon, cheese, and mayo with a small portion of cabbage salad.

I have been eating a fair bit of 90% cacao chocolate and drinking homemade sugar-free hot cocoa, so I’m nowhere near the 20 total carbs per day that the Facebook group I’m following recommends, but I still feel good about how I’m eating.

2 lbs ground pork




mushroom seasoning (I bought this from an Asian market years ago, it’s a natural source of MSG so it intensifies flavour)

garlic powder

Fry the pork, seasoning it well with salt, pepper, sage, mushroom seasoning and garlic powder. Lift the cooked pork out of the fat and store it for whatever use you like. I ate some plain and ate some with deviled eggs, and both ways were really good.

Based on this recipe. I’ve never used this much salt in mayo, but I actually really like it. I did find a bit of unblended mustard at the bottom of the blender, so I might stir together the mustard, salt, and erythritol to avoid that in future. It’s supposed to be a Hellman’s copycat but I think it’s tangier than Hellmans. In any case, I really like it.

1 egg
1 teaspoon dry mustard
1 teaspoon erythritol
1 teaspoon salt
1 1⁄4 cups avocado oil
3 tablespoons fresh lime juice
Place egg, mustard, salt, erythritol and 1/4 cup oil in blender and blend on low.
While the machine is blending, SLOWLY pour in another 1/2 cup oil.
You may have to stop and scrape down the mayo.
Add the lime juice and the remaining 1/2 cup oil.
Blend until well combined.