Peanut-Butter-Chocolate Keto Ice Cream Recipe

As you no doubt know by now, I’m a sucker for new ice cream recipes, and for this week’s mix, I used the new, addictively flavorful, Peanut Butter Bone Broth Powder from Ancient Nutrition…combined with their Chocolate Collagen for frozen chocolate-peanut butter mouthwatering goodness. My Peanut-Butter-Chocolate Keto Ice Cream recipe is as follows:

Peanut-Butter-Chocolate Keto Ice Cream

Combine all ingredients, blend on high for 2-3 minutes or until smooth, creamy texture, then freeze for at least 2 hours. Thaw for 5-10 min before serving. Bon appétit!

Kiss My Keto Coupon Code & Chocolate Bar Review

When I stumble across a product that I love I just really want to spread the good word! I recently tried a few different products from Kiss My Keto and I was very impressed with the quality of these products. Kiss My Keto has a wonderful online store full of keto products for your low-carb, low-sugar diet and lifestyle. I recently gave their chocolate bars a try. Keep on reading for a special Kiss My Keto coupon code.

[affcoups id=”779″]

Kiss My Keto Chocolate Bars

I placed an order for a couple of Kiss My Keto Chocolate Bars. I went with the Original flavor and Hazelnut bar. These (almost guilt-free) ketogenic chocolate bars are sugar-free and sweetened with stevia. Why do I say almost? Though they are sugar-free they still do have some calories that you need to be aware of! If you eat the entire bar of the original flavor that comes out to 380 calories… so don’t eat the entire bar in one day! What I like to do is enjoy the chocolate bars in thirds, which is the suggested serving size. One serving is 130 calories. You can see the macro breakdown below.

A 1-ounce serving of a bar will give you the following macros:

13g Fat, 2g Net Carbs, 0g Sugar, 10% MCT (source)

These delicious Kiss My Keto chocolate bars are specifically designed for anyone doing a keto diet AND you still want to enjoy your chocolate. We’re all human. And humans are prone to slip-ups. So why not make your slip-up keto?!

I’m a chocoholic and always crave something chocolatey at night. These bars are delicious and satisfy my craving. It has a very slight aftertaste, but is overall very good tasting! I will be purchasing again!

How to Make Ghee

If you’ve heard about the health benefits of ghee,  you may be getting ready to put rush out to the grocery store for your own tub of golden goodness— but not so fast.

Homemade Ghee
Homemade Ghee

Buying ghee may seem convenient and in some cases. But high-quality ghee can be very expensive. So I’m going to teach you how to make it at home for a fraction of the price.

Here’s how to make ghee at home in a few simple steps


  • 1 pound of organic grass-fed, unsalted butter (I use KerryGold)
  • Cheesecloth or a very fine strainer
  • Medium to large saucepan
  • Sterilized mason jar
  • A measuring cup


Step 1.

Cut butter into small cubes (approximately ½ inch each).

Step 2.

Warm the butter in a medium to large saucepan, over medium heat until melted.  

Step 3.

Melt the butter completely, then turn the temperature down to a simmer.

Step 4.

After a couple of minutes, the butter should start to foam and bubble. Cook for approximately 10-15 minutes, or until you see it foam a second time.

Step 5.

Once melted butter has a bright gold hue and milk solids at the bottom of the pan have turned into a red-brown color, take it off the heat.

Step 6.

Allow ghee to stand and cool for a few minutes, then strain through the cheesecloth or fine strainer into a bowl or jar. (You can discard the milk protein, but some people find use for it in other recipes.)

Step 7.

Store in a glass mason jar. Ghee will last 1 year in the refrigerator, or on the countertop for up to 3 months.

This recipe makes about 2 cups of ghee.

Ghee vs. Butter: Which is Best?

Ghee vs butter: what are the key differences?

What are the health benefits of ghee? Is ghee better than butter? I prefer using fats from nature and of course ghee. What about butter, however? Check out below why I prefer ghee over conventional butter.

Both butter and ghee contain small amounts of important fat-soluble Butter vs Gheenutrients like vitamins D, E, K, and beta-carotene. While this is awesome, don’t throw out your supplements just yet. Neither butter nor ghee contains high enough amounts of these nutrients to depend on as your sole source.

Many people look to butter for its high butyrate content; an anti-inflammatory fatty acid that keeps your gut lining and metabolism in good shape. There’s some conflicting information out there on whether or not ghee contains butyrate, but the consensus seems to be not so much. No worries. If you’re worried about your butyrate consumption, simply include more resistant starch in your diet or use both.

This is the biggest difference between butter and ghee and might be a game changer for you if you’re super sensitive to dairy protein. Butter is mostly fat and water, but it still has trace amounts of casein and lactose, the two compounds in dairy that most cause allergies and sensitivities. Casein is what gives butter its wonderful creaminess. It can also cause symptoms like: rashes and redness, wheezing, coughing, asthmatic symptoms, itching, abdominal pain, nausea, vomiting, and diarrhea.

Removing the milk solids and water from butter, ghee is left with a stronger, more intense flavor than regular butter. Its taste is also often described as nuttier, richer and deeper than butter. Ghee has little to no casein or lactose, meaning even very dairy-sensitive people can usually eat it. It blends into Bulletproof Coffee well and is a decent substitute for butter in most recipes, although it’s more oily than butter and may change the consistency of a dish slightly. If you do make Bulletproof Coffee with ghee, know that it won’t foam the same way butter does. So you won’t get that frothy latte top. Don’t worry – it’s still tasty

Brain Maker

Brain Maker

 “The Gut–Your Second Brain–Who Knew!”

Terrific book about brain health and its relationship to the health and integrity of your gastrointestinal tract. Dr Perlmutter is a practicing MD, neurologist and nutritionist. Information presented is grounded in scientific research and peer reviewed literature. Much of Dr Perlmutter’s approach is cutting edge and offers a new way to view how the brain is affected by the diet you eat. Practical and easily applicable advise on how to improve your health and make a real change in the way you feel each day.

I have learned so much from this book. All of the healthy eating struggles and health obstacles of the past will be no more. I have acquired a second chance for me and my family. To alter our future and prevent all the brain diseases that we assumed were set in stone due to genetics. Absolutely astonishing information.

I’m not the only one who loves it. Here are just a few of many:

“Dr. Perlmutter’s book is among those rare and exciting exceptions: information so empowering, so enlightening, and presented so clearly and concisely that the reader emerges far better off for the reading experience. Put this book on your short list of must-reads for health and nutrition.”—William Davis, MD, author of Wheat Belly

“The single most important medical innovation in the 21st century is making the link between the gut and the little bugs that live there and nearly every chronic disease – from autism to depression, from asthma to autoimmune disease, from diabetes to dementia. Brain Maker is a game changer. For the first time, this brilliant scientist doctor connects the dots and teaches us why we need to tend our inner garden (our microbiome) and provides a radical but simple plan to reset, reboot, and renew your microbiome. This book shouldn’t be called Brain Maker, it should be called Health Maker.”—Mark Hyman, MD, author of The Blood Sugar Solution

Check out Grain Brain today:
Want to know what else I’m reading check out the Blake Murphy Book Club

The Basics of The Ketogenic Diet

I will teach you today, the basics of the Ketogenic Diet, also known as Keto Diet.


Disclaimer: I am neither a doctor nor self proclaimed nutrition expert so please consult your doctor before starting any diet or taking any action that affects your health and wellbeing.


First a summary of the science behind the Ketogenic Diet.
Keep in mind I’m summarizing hundreds of pages of explanation and supporting data into a few paragraphs:
A keto diet is well known for being a low carbohydrate diet, where the body manufactures ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carbohydrate diet, low carb high fat (LCHF), etc.
When you eat something high in carbohydrates, your body will produce glucose and insulin.
  • Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.
  • Insulin is produced to process the glucose in your bloodstream by taking it around the body.
Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored in the body. Typically, on an ordinary, higher carbohydrate diet, the body will use glucose for its main source of energy. By lowering the intake of carbohydrates, the body is induced into a state known as ketosis.
Ketosis is a natural process the body initiates to aid us survive when food intake is low. During this state, we produce ketones, which are manufactured from the breakdown of fats in the liver.

So the bottom line here is, if you want your body to burn fat – meaning if you want your fat cells to break down triglycerides into fatty acids, release them into your blood stream and actually use them as energy – you need to keep your insulin level as low and absolutely avoid spikes in insulin.

A note on calories: Counting calories or increasing exercise output, according to the research of Taubes and many others, is a bad way to try to lose weight because what usually happens is instead of your body burning fat to make up for the deficit in calories, it simply decreases the amount of energy it expends. So you end up lethargic and still fat.
Being on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. We’ve put together this ketogenic diet food list to help people out there make decisions on what they are eating and shopping for.


Below you can find a quick visual guide to what to eat on a ketogenic diet. Let’s go over some of the commonly identifiable items that people use on keto.


Eat as much as you want ingredient ideas:
  • Beef
  • Steak
  • Hamburger
  • Prime Rib
  • Filet Mignon
  • Roast Beef
  • Chicken
  • Duck (awesome if you can get it because it is very high fat),
  • Any Fish, Tuna, Salmon, Trout, Halibut,
  • Lamb
  • Pork
  • Bacon
  • Ham
  • Eggs
  • Shrimp
  • Crab
  • Lobster
  • Ghee
  • Oils (Olive Oil, Flaxseed oil, etc.),
  • Salt, Pepper, Soy Sauce,
  • Spinach
  • Lettuce
  • Mustard Greens
  • Celery
  • Cheeses
  • Oysters
  • Abalone
Add for variety but in moderation:
Read the ingredients (if applicable) and make darn sure they contain no sugar:
  • Avocados
  • Mustard (with no sugar or carbs)
  • Tea no sugar with milk
  • Coffee black no sugar
  • Heavy Cream
  • Broccoli
  • Cabbage
  • Asparagus
  • Mushrooms
  • Olives
  • Celery
  • Green Beans
  • Brussel Sprouts
  • Peppers (Red, Green, Jalapeno, Habanero)
  • Onions
  • Nuts preferably almonds
  • Bok Choy
  • Kale
  • Cucumbers
You absolutely must avoid all sugar on this diet because it is the highest GI carbohydrate that will very quickly spike your insulin and destroy any Ketogenic effect. Other foods to avoid roughly in order of damage they will do to the diet:
All sugar.
All Bread.
Did I mention avoid sugar?
All traditional carbs like rice, pasta, wheat, potatoes, even the low GI ones like beans and lentils.
Beware of sauces that contain sugar or things like corn starch.
Here are a few things I use to get into ketosis and maintain it.

How Anyone Can Learn to Cook

How anyone can learn to cook. Cooking is not just another useful skill you must learn, it is also an attitude towards food, according to your own body and towards a healthy life in general. You may have the impression that you are losing the battle with when it comes to food, which is why you prefer to eat chips and cookies instead of carrots. This means that is the time to learn how to cook.  Most people who go to work every day, eat food that is not prepared by themselves. However, one of the best ways to take care of yourself and your family is to learn how to cook. Cooking helps to understand the true taste and smell of food and to understand that food is not the enemy of our bodies, but a source of energy. Today, I will teach you how to cook.

1. Master the essential cooking skills

The essential and most important skill when it comes to cooking is confidence. Cooking is a technique that is supposed to be fun, interesting and allow you to use your creativity. If you approach it with confidence, you will definitely master every cooking skill.

2. Use fresh ingredients

Your dish deserves only the freshest ingredients. Seasonal products are the highest quality, but also the cheapest. So, why making an apple pie in summer, when you can use fresh juicy cherries or apricots? Using seasonal products will also give you a chance to experiment and learn more.

How Anyone Can Learn to Cook

3. Prepare the ingredients

Prepare all the ingredients before you begin cooking. Every chef will tell you that great cooking consists mainly of good organization. This means that you need to wash, peel and chop all the ingredients you will use.

How Anyone Can Learn to Cook

4. The secret is in spices and herbs

Every professional chef has their own secret, and that secret is using spices and herbs that gives the food a special and unique flavor that makes it very tasty, of course. Learn how to combine spices and herbs and do not follow the recipes. Experiment and enjoy while cooking, if you really want to become a professional.

How Anyone Can Learn to Cook

5. The plate should look attractive

The plate must look as good as it tastes, because it will encourage people to eat it. Pay attention to the colors and sprinkle the dish with fresh herbs to make it look appealing. Always strive to present food like a chef because cooking is art.

How Anyone Can Learn to Cook