The 2020 Cheese Advent Calendar is here!

The 2020 Cheese Advent Calendar will feature five NEW cheeses including vintage, aged, PDO (protected designation of origin), Double Gloucester and even Sage Derby from the Ilchester cheese range.  Learn more here. 

Here is where it will be on sale starting in November:

  • UK: in Sainsbury’s, Lidl, Morrisons, Waitrose, Ocado, Booths and AmazonUK nationwide.
  • USA: in Target, SuperValu, Sprouts, Schnucks, Meijer, Jewel, Lidl and Publix.
  • Canada: in Sobeys, Safeway, Thrifty, Federated Co-op, Save-on-foods, Longos, Denningers and Vincenzo’s.
  • New Zealand: in Countdown, PakNSave and New World.
  • Australia: in Woolworths. (Note, as per their request, you have a 12 days of Cheesemas calendar so a slightly different version again!)
  • EUROPE: Countries TBC, but Sweden and Denmark you’re on the list.

Cheese Advent Calendars sell out quickly every year, so make a plan for getting yours before they’re gone. Check here for the latest information on countries and stockists as it gets confirmed.  Happy Holidays!

keto fridge red velvet cake

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Now don’t get me wrong.  I love baking and have been making some wonderful treats using low carb/no sugar substitutes such as almond flour and Lakanto Sweeteners, but if you are entertaining or just want to take a little break from the oven,  keto desserts can be delivered right to your door for the holidays.  Here are a few keto food companies that deliver desserts:

Unrefined Bakery

Believing that food is nourishment for the soul as well as the body, mother/daughter duo Anne and Taylor we went to work creating new recipes and re-creating old family recipes.   They have a great selection of keto desserts and goodies including Keto Pecan Pie, Keto Dark Chocolate Silk Pie, Keto Chocolate Cupcakes and Keto Pumpkin Pie.  Goodies are shipped via USPS or UPS.

Paleo Bakehouse

Paleo Bakehouse is a baking company specializing in sweet treats with a short list of whole ingredients. All of their products have a base of eggs, almond flour, honey and coconut oil.  The shelf life of their goodies, in their packaging, is 2 weeks. This can be increased by refrigerating/freezing them (which they recommend).  Paleo House offers a delicious Keto Cookie and Donut bundle that includes six  Lemon Coconut Cookies and six Cinnamon Sugar Donuts (Keto version). Each treat has 4 net grams of carbs.

Cookie and Brownie Mixes

If you don’t mind mixing up a batter of cookie dough or brownie mix, here are some great keto-friendly readymade mixes that can help you make desserts quickly.  All can be delivered to your home.

Keto and Co Brownies

Hurry and order so you can get this before Christmas! Keto and Co hired a professional pastry chef to create these Fudge Brownies that are dark, moist and low carb.  With just the right amount of sweetness, they are super easy to make.

Good Dees

Good Dees has a great selection of cookie, brownie and blondie mixes.  Good Dee’s Blondie Mix makes 12 yummy blondies with only 1g net carbs per slice. Incredible flavor and gooey texture without all the added sugar or carbs.  Perfect for keto diets.

Lakanto Brownie Mix

Lakanto Brownies are sweetened with Monk Fruit, a zero calorie, zero glycemic index sweetener.  Lakanto Brownies are the perfect combination of everything you’ve been craving: deliciously cake-like, with to-die-for fudginess.

We think this is only the beginning of this list, so make sure to bookmark this post (we will keep it updated) and sign up for our eNewsletter to learn about more good keto finds.

Happy Holidays!

It’s that time of year again!  If you are looking for the best deals on keto-friendly and low carb foods, you’ve come to the right place.  We will be listing all the deals we find for Black Friday and Cyber Monday. Bookmark and check back often.

Note – links on this page includes affiliate links.  If you make a purchase, we get a small commission.  No charge to you.

Let the savings begin!


30-50% storewide sale Black Friday through Cyber Monday.  Monk Fruit sweeteners, brownie mix, cookie mix and much more. Many items sold out last year.  Shop Now!

Rebel Creamery

Zero carb, high fast delicious ice cream.  BLACK FRIDAY ONLY.  15% off.  Use the code BLACKFRIDAY19.

Butcher Box

Early Access Black Friday: New members receive the Ultimate Steak Sampler (2 Filet Mignons, 2 NY Strips & 4 Top Sirloins) for FREE* in their first box. This is $75 worth of steaks, for free. *While supplies last.

Good Dee’s Mix

35% off on everything on BLACK FRIDAY.  Use the code BF2019.

Kettle and Fire Bone Broth

Black Friday Sale! Up to 30% off

Kiss My Keto

Black Friday Offer: Save up to 40% OFF on Keto Supplements and Snacks

Kitu Coffee and Creamer

SPEND $75, GET 15% OFF

SPEND $100, GET 25% OFF

SPEND $125, GET 35% OFF

Shop here

Good Good Brand

15% of stevia drops.  Cool flavors! Use the code SWEET15


30% off storewide.  Grab the Coconut Magic Coconut Butter.  So, so good!!

Real Good Foods

BLACK FRIDAY Sale! Get a FREE Mixed Case of Low Carb Breakfast Sandwiches with ANY Food Order!

Bullet Proof

Save up to 40% off through Cyber Monday.

Low Karb

30% off Black Friday and Cyber Monday.  Try their low carb granola!

Smart Baking Company

40% off their Holiday Bundle of Love Yourself includes:

  • One 2-pack Cinnamon Smartcake®
  • One 2-pack Lemon Smartcake®
  • One 2-pack Chocolate Smartcake®
  • One 2-pack Raspberry Cream Smartcake®
  • One 4-pack Vanilla Latte Smartcake®
  • One 6-pack Sesame Smartbun®
  • One 6-pack Plain Smartbun®
  • One 3-pack Chocolate Chip Smartmuf’n™
  • One 3-pack Pumpkin Spice Smartmuf’ns™

Pork King Good

The biggest site-wide sale they’ve ever ran and LAST sale before Christmas!! Use code GETSTUFFED to save 20% on all products ‼️ Sale ends Monday, 12/2/19 at 11:59 pm EST or while supplies last.

More deals on the way!  Check back through Cyber Monday.

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There are always questions about baking while following a Keto diet.

Can you?  Should you?  How do you?

Good news! Baking is still very possible, and keto-ers do plenty of it!  The key is finding substitutes for white flour and sugar.

Almond and coconut flours are great substitutes for white flour, but what about the sugar?

Lakanto Monk Fruit sweeteners make excellent alternatives for cookie and cake recipes that call for sugar.

What is Lakanto Monk Fruit Sweetener?

Lakanto Monk Fruit Sweetener is the only zero calorie, zero glycemic sweetener that is just like sugar with a 1:1 replacement.  It is made of non-GMO erythritol and Monk Fruit extract and is excellent for baking and cooking.

What is Monk Fruit?

Monk Fruit is a small round fruit that grows in Southeast Asia. It has been used for centuries in eastern traditional herbalism to increase chi and well- being. Monk fruit sweeteners are made from the extraction of the fruit’s seeds and skin and then crushing it and collecting the juice.  Monk fruit is 100-250 times sweeter than sugar so it can be used in smaller quantities.  Monk fruit extract has zero calories.

Can you have Monk Fruit on Keto?

Most people can tolerate Monk Fruit while following a keto diet.  Studies have shown that is does not raise your blog sugar or elicit the insulingenic response.

Here are three great Monk Fruit sweeteners from Lakanto:

Classic Sweetener

Classic Lakanto is a white sugar substitute made to replace sugar at a 1:1 ratio.

Golden Sweetener

Golden Lakanto is a brown sugar substitute made to replace brown sugar at a 1:1 ratio.

Powdered Sweetener

Lakanto’s Powdered Sweetener, much like the name entails, is a substitute for Powdered Sugar. Unlike Lakanto Classic and Golden, Lakanto Powdered Sweetener is double the sweetness of traditional Powdered Sugar (a 2:1 substitute).


Baking Sweetener

Lakanto Baking Sweetener dissolves effortlessly, retains moisture, can control cookie spread, and provides better browning for your desserts.

TASTES JUST LIKE SUGAR: Contains zero net carbs and zero calories.  Perfect for baking cookies, cakes, and other sweet, sugar-free treats.

Buy Lakanto Sweeteners now!

Yes! But minus the sugar and carbs. And how is that possible? Unless you want to make your own keto-friendly bbq sauce, it’s got to be store bought. The good news is that there are plenty of good choices that allow you to enjoy those ribs, chicken or pulled pork with a tangy, tasty bbq sauce without all the sugar and carbs.

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Let the testing begin!

Several weeks ago, I promised that I would be testing a few keto-friendly bbq sauces. This blog post will start off with one test, and over the weeks, I add my thoughts on other brands. Sorry cooking lovers – I am cheating with the meat preparation by picking up some delicious ribs at my local farmers market. Super easy way to try out all these sauces. So here we go!

Before we get started, let’s talk about what’s so, so wrong with most of the bbq sauces on the market.

This discussion starts with the word “sugar”.

Really? 18 grams of carbs and 16 grams of sugar in two tablespoons of Sweet Baby Ray’s Hickory and Brown Sugar BBQ sauce? And the first two ingredients are high fructose corn syrup and corn syrup? Not tomato paste, molasses or anything else you would want to make bbq sauce with? When you think about making bbq sauce, do you think about high fructose corn syrup as naturally being the first ingredient? Disgusting.

Test #1 – G. Hughes Sugar Free Honey BBQ Sauce

Even though there isn’t a lot of information on his website, G. Hughes seems like a pretty cool guy. He is described as an award-winning pitmaster “who knows how to start and finish”. Interesting. Well, I ran into this bbq sauce sort of by accident. I wasn’t really looking for it, but there it was on the shelf, so I thought I would try it. When I was paying for my groceries, the cashier said it was delicious, so I was really excited to try it.

The verdict – Not bad, not bad. The first few ingredients are crushed tomatoes, cider vinegar, and white vinegar as it should be for bbq sauce! The final ingredient was sucralose (aspartame) which didn’t thrill me. I prefer to steer clear of artificial sweeteners, but I usually do okay with occasional consumption. I did find that this sauce had a bit of an aftertaste. What this the sucralose? Who knows…

G.Hughes sugar free bbq sauce has 2 grams of carbs per tablespoon and there are six flavors: Mesquite, Maple Brown Sugar Flavored, Hickory, Honey Flavored, Carolina Style Sweet Heat, and Sweet and Spicy. I will give it a 7/10 for now.

Buy it here

Test #2 – Rufus Teague Sugar Free BBQ Sauce

Rufus Teague has been winning BBQ awards since 2005. Located in Kansas City, the company lives by the saying, “Good sauce makes bad barbeque good and good barbeque gooder”. Rufus Teague has a few regular bbq sauces along with their sugar free versions. Their sugar free version is available in two flavors, Slim N’ Sweet and fiery Smoke ‘N Chipotle. Made with stevia as opposed to artificial sweeteners, each sauce contains 3 grams of carbs per tablespoon. Thinking this was a bit high on the carbs, I discovered that the ingredients list a “trivial amount of sugar” apparently from Tamari Soy Sauce, which has 1 gram of carbs per tablespoon. I am not going to complain too much about that, but if you are super sensitive to sugar, you may want to think twice about this brand.

The verdict – I sampled their Smoke ‘N Chipotle flavor and it was definitely fiery! I love spicy foods so that wasn’t a dealbreaker. The sauce is very flavorful and did not deliver the same after taste as G. Hughes. It was very tasty! But I was a little disappointed that a “trivial amount of sugar” was used in what is supposed to be “sugar free”. In my opinion, a food is either sugar free or not. And I worried that it actually tasted good, and I liked it. Was it the sugar? 😬 I hope not. Give it a try!

Buy it here

I almost didn’t want to eat this. It looked so beautiful when it came out of the oven. This recipe came from Keto is Life and it’s a spin on their Keto Shrimp Alfredo Spaghetti Squash dish. I made a few small tweaks that I think you’ll really like.

Why I love spaghetti squash

I haven’t had spaghetti noodles or any kind of pasta since I went keto in October of 2015. I really don’t miss it, but spaghetti squash is so delightful. It’s a treat from nature that has the near consistency and texture of thin spaghetti noodles without the carbs, refined wheat and other miscellaneous inflammatory-causing junk.

Rich in nutrients and low in carbs

One cup spaghetti squash has 7 grams of carbs compared to spaghetti noodles which has 43 grams of carbs. Wow! Spaghetti squash is also good source of fiber, vitamin C, manganese, potassium and vitamin B6.

The recipe tweaks

I followed the recipe at Keto for Life with the exception of throwing in two cups of baby spinach in the Alfredo sauce. I also used cooked shrimp (saves a ton of time). I always keep a big bag of cooked shrimp in the freezer and use it for a variety of recipes. I just threw in eight shrimp into the Alfredo sauce along with the baby spinach.

This dish is absolutely delicious. It tasted like gourmet restaurant food without the expense. It was very easy to make and done in about 45 minutes. Most of that time was spent cooking the squash. I prepared the Alfredo sauce while the squash was cooking.

Definitely give this recipe a try!

keto shrimp recipes

This keto-friendly shrimp recipe is insanely good and super easy to make when you have the right ingredients.

Why Shrimp

Shrimp is a low carb crustacean that makes any keto-friendly dish taste better.  I love getting my shrimp already cooked.  I usually buy a big bag of shrimp from Whole Foods that last me a few weeks.

The Dressing Makes the Salad

There are a lot low carb, high fat, and keto-friendly salad dressings out there.  I typically stay away from consuming fat that has inflammatory properties and love dressings that are made by Primal Kitchen. Primal Kitchen has a delicious avocado oil based dressing that I love to use on my salads.  This salad uses their Avocado Caesar dressing. 

Making this salad takes just a few minutes.  I throw in a few cups of greens comprised of baby spinach and spring mix.  I toss in 6-8 shrimp, dress things up with 4 tablespoons of Avocado Caesar dressing and sprinkle 1/2 cup of grated parmesan cheese on top.


Keto Shrimp Salad with Parmesan Cheese and Avocado Caesar Dressing
Prep Time
5 mins
Servings: 1
Calories: 497 kcal
  • 8 pieces cooked shrimp
  • 1/2 cup grated parmesan cheese
  • 1 cup baby spinach leaves
  • 1 cup spring mix
  • 3 tbsp avocado caesar dressing

I absolutely love these keto-friendly fat bombs!  The recipe comes from Real Balanced.  I have been sort of tolerating other fat bomb recipes.  I’ve never really tasted one that I can rate a “10”.  These almond butter fat bombs come close.

The combination of almond butter and coconut oil makes this recipe a winner.  Sweetened with Lakanto’s classic monkfruit sweetener, you will never miss the sugar.

What Makes This Recipe Keto-Friendly

Almond Butter.  Almond butter is an excellent source of good fat, Vitamin E, magnesium, potassium, protein and fiber.  Almond butter also has a low-glycemic index which is great for keto dieters.  I buy almond butter in bulk at Whole Foods.  It is a staple in my kitchen.

Coconut Oil.  A great source of good fat, I use Nutiva’s Coconut oil for most of my baking.

MonkFruit Sweetener.  My go-to Monkfruit sweetener is from Lakanto.  They have a nice variety of sweeteners that are great for baking.

Unsweetened Chocolate Chips.  I have really learned to love unsweetened chocolate chips and have fallen for PASCHA Organic Dark Chocolate Baking Chips which are 100% cacao.

This recipe calls for pouring the batter in an 8×8 pan.  I used parchment paper baking cups instead.  This made them super easy to grab right out of the refrigerator, and I didn’t have to fuss with cutting them in bars.

These keto treats disappeared quickly!  My husband, who has a sweet tooth and doesn’t do keto, loved them.  So did my daughter.

These are no-bake treats so they are super easy to make.  Enjoy!

keto broccoli cheese soup

Bam!  Made a delicious keto broccoli cheese soup in the Instant Pot.  I got the recipe from Real Balanced.  It’s a good one.

I added some red onions to bring in some color and didn’t have to thicken the soup as suggested in the recipe.  It was very good and ready in about 10 minutes!

keto chocolate fat bombs
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I love making keto fat bombs.  These keto chocolate fat bombs are loaded with healthy fat and make a great keto dessert or snack.  I typically make a batch and store them in the refrigerator.  Before eating, I typically bring them a little closer to room temperature so they are delightfully soft and basically melt in your mouth.

keto chocolate fat bombs

The fat that is used for these keto-friendly treats is mainly butter (from grass-fed cows) and organic cream cheese.  There are a few recipes out there that use coconut oil or manna and you can try substituting the butter from coconut oil to see if it suits your taste. I find that the butter gives the fat bombs are butter cookie like taste which I love.

The Sweetener

I use Lakanto Monkfruit sweetener.  It is keto-friendly with zero calories and bakes and tastes just like sugar with no insulinogenic effects on my end.  Everyone is different so you may want to substitute Monk Fruit for stevia or another sweetener that is keto and baking friendly.

The Butter

I never thought about using raw butter to make fat bombs.  You might be thinking “yuck” since this is a no-bake treat, but let me tell you – the butter makes these fat bombs delicious.  And why not take advantage of getting some grass-fed, organic butter in your diet?


Why Grass Fed Butter?

Cows that eat grass, as opposed to grains, produce all sorts of good things such as omega-3 fatty acids, fat-soluble vitamins minus all the bad stuff that is typically in regular butter such as toxins, added hormones and antibiotics (grain fed cows are often sick).  There is also evidence to suggest that grass-fed butter may protect from you from cardiovascular disease.

The Chocolate

The chocolate used for the keto fat bombs is Guittard.  It’s delicious! Guittard has been making chocolate for five generations.  They combine generation-old techniques with innovative blends and approaches to craft their premium chocolates.   Their 100% cacao baking bar is used for these keto fat bombs.  The dark chocolate bars are unsweetened and have a distinct liquor that delivers flavors of fruit and spices amidst deep base chocolate.

Here’s the simple recipe:

Keto Chocolate Cheesecake Fat Bombs
Prep Time
15 mins
Servings: 8 pieces
Calories: 236 kcal
  • 8 ounces cream cheese
  • 1/2 cup grass-fed butter
  • 2 squares unsweetened chocolate
  • 1/2 cup Lakanto MonkFruit Sweetener
  • 1/2 cup heavy whipping cream
  • 1/8 cup unsweetened coconut flakes
  1. Put the cream cheese and butter in a bowl and soften in the microwave for about 30-45 seconds. 

  2. Melt the chocolate in a separate small bowl in the microwave.  

  3. Combine all ingredients along with the Lakanto Monkfruit sweetener and heavy whipping cream. 

  4. Mix using a hand mixer.  Scoop into large baking cups and sprinkle with shredded coconut.  Refrigerate for 45 minutes and enjoy!


cream cheese keto snacks
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Cream cheese makes some great keto snacks with three ounces of it having around 29 grams of fat and only 3.5 grams of carbs.

I am from Maryland where the blue crab rules.  I am often found opening crabs, making keto-friendly crab cakes, thinking about crabs or creating recipes with crab meat.

Here’s a wonderful recipe for Keto Cajun Crab Cream Cheese Spread. It also can be used as a dip. I often buy it at my local Amish market but found a great way to make it at home.

Usage ideas:


Keto Cajun Crab Cream Cheese Spread
Prep Time
15 mins

A delicious low carb, high fat cream cheese treat that can be used as a spread or dip.

Servings: 6
Calories: 249 kcal
Author: goodketofinds
  • 1/2 pound crab meat
  • 8 ounces cream cheese
  • 1/3 cup mayonnaise
  • 1/2 teaspoon cajun seasoning
  • 1/2 teaspoon garlic powder
  • 1/3 cup chopped green onions
  • 1 tablespoon Worcestershire sauce
  1. Soften the cream cheese by placing it in the microwave for about 30 seconds.  Mix all ingredients in a blender or processor until smooth.  Pour in a bowl and fold in the crab meat and chopped green onions.   Chill in the refrigerator for about 2 hours and serve!


premade keto food

Ever think about a keto meal delivery service leaving the planning and preparation to a team of professionally trained chefs? It saves time, reduces the fuss over portion/macro control and, depending on which plan you choose, it might save you money.

Here are a few keto meal delivery services to choose from:

Keto Fridge

Keto Fridge is a meal delivery service that has curated different keto-friendly meal plans for breakfast, lunch, and dinner.

How Keto Fridge works

Step One – Browse Keto Fridge website. Create an account and begin selecting meals, desserts and even baked goods.

Step Two – Complete the purchase and Keto Fridge ships your meal to your doorstep. Your meals arrive freshly prepared on a weekly basis.

Step Three – Unwrap the packaging and heat your meal. Follow the instructions as directed by Keto Fridge experts.

Keto Fridge features meals such as pumpkin spice cheesecake pancake bites with sous vide egg bites and chicken apple sausage, chicken parmesan sandwich on a KeDough roll and keto peanut butter cups.  They also have keto pizza, keto pizza crust (3-pack) and a nice selection of baked goods.


Looking for Keto meals prepared using grass-fed and non-GMO ingredients? Well, you are in luck. Factor75 is one of the best keto meal delivery services offering nutritious, convenient and delicious meals right at your doorstep.

How Factor75 works

Step One – Visit Factor75 website and start picking your meals. You can select from the weekly rotating menu full of nutrient dense meals.

Step Two – Select a suitable plan that works for you. There are five plans to choose from. Plans start at four meals with the best value being 18 meals a week.

Step Three – Once you complete the purchase, your meals get delivered cooked from scratch by professional chefs.  The meals are not delivered frozen but fresh!

Step Four – Heat your meals in the microwave or oven and enjoy!

Factor75 meals include blueberry pancakes, buffalo chicken breast or broccoli parmesan frittata cups and honey rosemary chicken or steak with sweet potato fries.

Green Chef

If you want to enjoy a delicious variety of well-prepared meals from premium ingredients, then Green Chef is the best food delivery for you. With an option for Keto diet followers, Green Chef prepares all meals with organic ingredients. No GMO foods. All ingredients come measured and ready to cook.

How Green Chef works

Step One – Select your meals.  For Keto diet followers, you have the option of selecting meals that meet your low carb lifestyle.  They are also gluten-free.

Step Two – After selecting meals, select your subscription plan and delivery day. Meals are delivered to your home based on a selected schedule.

Step Three – Since all the ingredients come pre-measured and ready to cook, all that remains is for you to follow the recipes.  It takes less than 30 minutes to prepare most meals.

Step Four – Once the food is ready, just serve and enjoy.

A few Green Chef Keto meals include seed-crusted chicken, Philly stuffed pepper, and Greek lemon-basil tuna steaks.

Ketoned Bodies

Founded by Bryan Charles and Paul Winberry, Ketoned Bodies is a meal delivery service specializing in the healthiest, tastiest and most powerful keto meals. The secret to Ketoned Bodies has always been high-quality ingredients and integrity. For humane and health reasons, Ketoned Bodies does not use meat from factory farmed animals. All meat is sourced from 100% grass fed animals.

How Ketoned Bodies Works

Step One – Place your order by selecting from the Ketoned Bodies well-curated menu. The menu has a keto meal plan.

Step Two – Meals are delivered right to your doorstep after purchase.  Meals are delivered frozen and no preparation is required. Just heat in the microwave or oven and enjoy.

Step Three – All Ketoned Bodies keto meals come in oven-safe containers. This makes it possible for you to reheat the foods when you desire.

Ketoned Bodies meals include ribeye and bacon butter brussels, white pasta-less lasagna, and Keto scramble with sausage.


As a longstanding meal delivery company, Diettogo focuses on providing healthy meals at affordable prices. With a goal of helping people establish a healthy eating lifestyle by making smart food choices, Diettogo offers hundreds of meal options. With access to the best chefs and USDA approved kitchen, all meals are nutritious and of high quality.

How Diettogo works

Step One – As a new customer, simply input your zip code to find out your delivery options. There are two – home delivery and local pickup. If you are a previous customer, sign in to start selecting your meals.

Step Two – Select a plan. Choose Keto Carb30 if you are following a keto diet.

Step Three – Complete the checkout process by adding your delivery details and making the payment.

Step Four – Meals are delivered to your doorstep or can be picked up at a convenient location.

True Fare

Started by Chef Richard, a Paleo meal delivery pioneer, True Fare is a healthy meal delivery service. It expanded from pre-made Paleo meals to Whole30, Ketogenic and AIP diet plans. To ensure customers are able to maintain a healthy lifestyle, Chef Richard and his team continuously innovate new meals and menus.

How True Fare works

Step One – To order from True Fare selection of low carb keto meals, visit the website and select the keto meals options.

Step Two – From the available menu of low carb breakfasts, keto meals and vegetable sides, select the meals you desire. You will notice that the meals are bundled together. This is done to provide you with a budget-friendly meal plan that meets your needs.

Step Three – Complete the payment and your meals are delivered right to your doorstep. Heat and enjoy!

True Fare meals include keto buns, grass-fed beef burgers and Italian chicken salad with organic grown zucchini and squash.

Have you tried any of these keto meal delivery services? Let us know!


keto smoothie bowl recipes

So I’ve been swooning over all these lovely smoothie bowls I’ve been seeing everywhere (they look delicious) but their nutritional content turns them into carbohydrate and sugar-laden pits of insulinogenic mayhem.

“But there’s bananas, kiwi and pineapple in my smoothie bowl, and fruit is good for you, right?” 

I wish more people knew the truth about fruit. No thank you.  I’d rather eat a candy bar because that is what most fruit is to me.  Candy.  So what is a girl to do when making a smoothie bowl?

Make it keto!

I am never fearful of mixing things up a bit and make my meals a little unconventional. Here’s a spinach almond, macadamia “smoothie” bowl I made today. Very simple! Just microwave 3-4 cups of spinach for about 3 minutes.  Take the spinach out of the microwave and toss it around until it softens and forms a nice loaf.  Spread 2 tablespoons of almond butter to next the spinach.  Drizzle liberally with macadamia oil.  Add 1/2 bag or so of Whisps Cheese Crisps.  Done and yum!

This “smoothie” bowl is loaded with good fats (macadamia oil and almond butter).  The cooked spinach has about 839 mg of potassium which is essential for maintaining fluid and electrolyte balance while eating keto.  Your body may not ever miss the fruit.

Give it a try!


keto cauliflower

This keto-friendly, low carb cauliflower broccoli salad is a family favorite.  My aunt used to make it.  It was one of her favorite casserole recipes.  My mother used to make it. It was one of her favorite side dishes. Both had different prep methods.  There are many variations for this recipe. It is one of my favorite keto-friendly, low carb dishes.

The one thing that makes or breaks this dish is the mayonnaise.  Mayo and salad dressings made with canola and soybean oil are extremely inflammatory due to over processing.  I steer clear of anything inflammatory.  I love Primal Kitchen’s line of salad dressings and mayonnaise which are made with non-inflammatory healthy fats.  They have a great avocado oil-based mayonnaise that tastes great with this dish.  Enjoy!

Keto-licious Cauliflower Broccoli Salad
Prep Time
20 mins
Total Time
20 mins

A delicious keto-friendly, low carb, high fat salad made with raw cauliflower and broccoli. 

Servings: 4
Calories: 406 kcal
  • 1 cup diced cauliflower
  • 1 cup diced broccoli
  • 6 pieces uncured bacon
  • 1/2 cup shredded cheddar cheese
  • 1/2 cup mayonnaise
  • 1/2 cup sour cream
  1. Cook 6 pieces of bacon and crumble in small pieces.  Dice thoroughly washed cauliflower and broccoli.  Combine cauliflower, broccoli, shredded cheese, mayo and sour cream.  Mix together.  Stir in crumbled bacon.  Mix.  Done!  It tastes best when chilled for a few hours.  

    low carb cauliflower salad


keto berry smoothie

Nothing beats a keto berry smoothie when you are in the mood for something fruity, cold and smooth.  This quick and easy keto blackberry almond coconut smoothie is one of my favorite snacks or mini-meals when I need something quick.  The smoothie recipe is super simple, sugar free and fits in perfectly with any keto diet.  It makes a great quick keto breakfast or lunch.

The only ingredient you’ll need to be careful about are the blackberries.  A 1/2 cup of blackberries has 7 grams of carbs so if you are on a very strict low carb diet, 1/4 cup is a good amount to use.  it is just enough to give you plenty of flavor and a subtle pop of sweetness.


1/4 cup blackberries (frozen or fresh)

1 cup unsweetened almond milk

1/3 cup of coconut cream or milk

one cup of ice cubes

1/4 cup heavy whipping cream

1 scoop of Vanilla Chai Garden of Life raw protein mix

Put everything in a blender (I use a Vitamix) and mix on low for about 2 minutes and then on high for about 30 seconds or until it reaches your desired consistency.

This makes two servings.

Per serving:

210 calories

13 grams of fat

12 grams of protein

4.5 grams of carbs

I will occasionally throw in a cup of baby spinach to make the smoothie green.  This provides some extra vitamins A, C and E, potassium, zinc and fiber.

Anti-inflammatory, gluten free, and always keto-friendly.  Enjoy!