Seed and Nut Keto Cereal

Seed and Nut Keto Cereal

Ya know, sometimes when you are eating keto, esp as a vegan, you just really want something a bit more traditional so to say. I don’t know if this is exactly traditional, but it’s a type of cereal. Could say flat grain free keto granola if you want. Either way.

I’m happy about it’s mix of ingredients with the fat and protein levels. I feel like its a nice balance. The serving size isn’t huge, but that’s because it’s so dense.

Makes 4 servings

1/3 cup flax seed (I used toasted flax)
1/3 cup hemp seeds
1/3 cup almond flour
2 tbs coconut flour
1/2 tsp baking soda
1/2 tsp sea salt
1 1/2 tbs ground cinnamon
1 tbs coconut oil
1 tsp vanilla extract
2/3 cup favorite unsweetened nondairy milk
2 TBS swerve or equivalent in stevia, or no sweetener if you want.


Using a smallish mixing bowl, combine first 7 ingredients. Then completely mix in the coconut oil and vanilla. Next all in your milk and mix all together. Will be a little soupy, the flax will start to gel a little in a couple min. Mix for about a minute, then let it sit while you pull out your baking sheet and cover it with parchment paper. I promise you want to use parchment paper, makes it all sooooo much easier. Taste your batter to decide if you may want more sweetener. I didn’t make this very sweet, so some of you may want it sweeter, you can likely tell by tasting the batter.

Pour your batter out onto the parchment and spread it as flat as you can.
((NOTE: If you want to double the recipe, since it’s not gonna go bad quickly, then make sure you use another baking sheet because it will be way too thick on one sheet.)) The baking sheet I used for this round was a smallish one (notice the width of the parchment paper in comparison to the edges)

Bake at 170 F degrees for 10 hours. Basically using your oven as a dehydrator. If you have a dehydrator and want to use that, by all means, you’ll just have to put it onto a couple sheets.

After the 10 hours, pull it out and let it cool down for about 10-15 min. You should be able to pick up the entire thing off the parchment paper and have it be one big thin rectangle. Break it into whatever size you want, but it won’t make a crisp same size pieces.

Here is the nutrient info for 4 servings with my exact ingredients. Could vary slightly depending on brands.

Fat 26.8g

Carb 10g (Fiber 7.7g) = Net Carb 2.3g

Protein 13g

13.5% calcium // 21.7% iron // 63.5 mg potassium     320 calories

Cacao-conut Fat Bombs


I really like fat bombs, they are quite effective for me, because I love sweets and as a vegan eating keto, it’s always a battle to keep those carbs down. Eating a high fat diet with animal products, you get ‘carb freebies’ because animal products have no carbs/no fiber. EVERYTHING plant based (other than straight oil/fat) has carbs in them.

Makes 14

2 TBS Almond Butter
1 TBS Coconut Oil
2 TBS Cacao Butter
2 TBS Coconut Cream
2 TBS Coconut Flour
2 TBS Flax Seed (I used toasted flax)
2 TBS Cacao Powder
6 TBS Coconut Butter
Stevia to taste

7.5g fat
2.4g carb (1.6 fiber) = .8g net carb
1.2g protein

82 calories

If you don’t have cacao butter, you can use coconut oil in it’s place, will still be good that way! Also, if you don’t have flax, you could put in hemp seeds, chopped pecans or even chopped macadamia nuts and still have it be a great fatty treat and not change the carb count much.


amber chakras black

Cacao fat bombs


makes 14

2 TBS Cacao Butter, melted
1.5 TBS Cacao Powder
1 TBS Coconut Oil
1 TBS XCT/Brain Octane Oil or MCT Oil or more Coconut Oil
Coconut Butter
2 TBS Coconut Cream
8 TBS Coconut Butter, softened
Stevia (or swerve) to taste

mix it all together and pour out into mini cupcake papers or a candy mold.

10.4g fat
2.6g carb (1.4 fiber) = 1.2g net carbs
.8g protein

107 calories

Keto Garlic Creamed Spinach

Keto Garlic Creamed Spinach

I really wish this made MORE than it actually makes, but man it sure is good and easy to make!! I split it into 2 servings, but I’m happy to report it was quite filling.

Makes 2 large servings

1/2 tbs coconut oil
3 cloves garlic, minced
5 cups baby spinach
1 cup kale, torn into small pieces
3 oz vegan cream cheese (I used Kite Hill, it’s almond based)
2 tbs coconut cream
1 tbs nutritional yeast
1/2 tsp onion powder
1/2 tsp sea salt
black pepper to taste

Using a large pan, add oil and garlic. Make sure the oil spreads around. Next put in the kale immediately followed by the spinach. Let it cook down for a couple minutes while you measure out the cream cheese and coconut cream. Stir the greens to make sure all is getting cooked. Once all is wilted, add in the cream cheese. Stir. This will allow the cream cheese to melt and mix with the greens. Add in the coconut cream and spices and cook for about 5 min, while continually stirring.

18.8g fat
6.7g carb (2.2g fiber) = 4.5g carb
7.6g protein

213 calories

amber chakras black

This is a great side, but it’s also really good over the top of tahini bread aka vegan keto bagel thins. I’ve made Meatfreeketo’s a bunch of times, I enjoy it. This last time I made it though, I forgot the flax, but had added garlic and onion powder as well as some nutritional yeast. I cooked them at 325 for a bit over an hour (unintentionally) and they turned out CRISP, but not burnt. I love them! I may make that ‘mistake’ next time I make them too.

My not so beautiful pic of them is below. 😊

“how to get your blood tested” ASL Interpretation of Yoga Podcast Episode 248


I have been really into listening to podcasts lately, and some of the information is just so useful. So, I decided I am going to start interpreting random health related podcasts that I listen to.  You know, make this world a more accessible place!! So much easier than reading an entire transcript of a show, IF there even is one.

I am not doing to get all done up to do these, it’s just going to be when I have time, and likely after yoga or the gym, like it was today.  Hope you find the information useful.


Chocolate Donuts with Peanut Butter Frosting

Chocolate Donuts with Peanut Butter Frosting

I had some organic peanut butter, without any palm oil, and was really in the mood for something chocolate and peanut butter, but different than the usual “peanut butter chocolate chip cookies” or something of the like. Mini donut maker joins the party and BAM! Vegan, Gluten Free, Soy Free mini donuts.
I personally could have had the donuts themselves be chocolatier, but with the mini chocolate chips added on as decoration at the end, it was a nice balance. Sidenote: I very much adore chocolate, so basically everything can have more chocolate and be good by me. hahaha.

Donut Batter
3/4 cup GF Flour (I used Bob’s Red Mill 1-to-1 baking flour)
3 TBS vanilla protein powder (I used Vega Vanilla)
1/2 tsp xanthan gum (if you don’t have it, it will be ok without)
1/2 cup coconut sugar (or cane sugar)
1/2 tsp salt
1/4 cup cocoa powder
1/2 tsp baking powder
1/4 tsp baking soda
1 tsp vanilla extract
1/2 cup unsweetened apple sauce
3 TBS natural peanut butter (mine had no palm oil, so it was runny)
6 TBS nondairy milk

3 tablespoons natural peanut butter
2 tablespoons vegan butter (I used Earth Balance, Soy Free)
1 cup powdered sugar
2 tablespoons nondairy milk

Donut Directions:
Mix all the donut batter ingredients together and spoon out over a preheated donut maker. Cook according to donut maker’s instructions, I left mine in for at least 1 min after the light turned green. You could easily bake these in a donut pan or turn them into cupcakes, but I don’t know exactly what temperature or for how long you would need to cook them.

Frosting Directions:
Melt the butter at least half way, or have completely room temperature. Add the peanut butter and milk, mix until completely combined then mix in the powdered sugar.

Allow the donuts to cool for 5-10 min. Take donut and dip into frosting, twist and lift up. Frosting should cover half of the donut. You will have left over frosting. I pressed in some mini chocolate chips on some of the donuts for visual affect and to have a bit more chocolate.

Happy Donutting!!

amber chakras black

P.S. This is what I had to do with them, so I didn’t eat them all. I see and have a taste in my mouth = I want to eat. Hide them from sight makes it a lot easier not to keep stuffing in your mouth. 

Bellabeat Leaf Review


Wondering about the Bellabeat Leaf? The info in this post applies to both the urban and nature, they use the same app. I got the Rose Gold Nature for my birthday and thought I would give you my review on what I have experienced with it over the last couple months.
My husband got it for me for my birthday. I like tracking activity, and it seemed really yoga type focused what with the meditation stuff built into it, so he thought it would be perfect for me.

leaf-pic                leaf_rosegold_necklace_grande

The app has several guided meditations, probably like 20 of them, that you can listen to and wear the leaf while you are listening to them. Most of the ones you listen to, you pick between 3 min and 10 min. There are some other meditations that you can manually input that you completed on your own.

Tells you if you were restless during your sleep or not. I found that it didn’t actually tell me when I woke up unless I actually got up and out of the bed, but even then sometimes it wouldn’t say I woke up. When you synced the leaf with the app it asks if the times seem correct or not. You can change the start and end time in 10 min increments.

Pretty much it’s a cute pedometer. It tracks your steps, and that as activity. If you aren’t moving in a way that it likes, it won’t give you credit for your activity for the day. I can do an entire level 2 power vinyasa yoga class and it won’t give me any credit for movement. What the heck right? It likes walking, running, jumping type stuff. You can input the activity on the app afterwards and it gives a calorie burn count. That count is the same thing every time for whatever activity. So 60 min yoga class will always list as 286 calories.
There are a bunch of choices of activities that you may have done and can input into the app. You don’t need to be wearing the leaf for that, because wearing it doesn’t make any difference. In my opinion, kind of silly that you have an activity tracker that doesn’t really track the activity and doesn’t know how much effort you put into anything. I do a lot of different activities, so to have every yoga and every circuit training look like the same thing, it’s not very encouraging. I know a big reason why people have activity/fitness trackers is to give them motivation to keep doing things daily, leaf doesn’t do that for me.

The green is activities I’ve manually input where as the orange is what the leaf has doc tracked.

It stores the info you put in and then tries to predict when your next period will be and for how long. Works nice if you have a regular period. Also is nice if you don’t have another period tracker app where you store that info. I already had one, so this was a repeat and didn’t do anything additional. The monthly cycles effect what it says your stress levels are. Truthfully, it is the main thing that determines what it says your stress sensitivity is. From what I experienced stress sensitivity is based off of how close you are to your menstrual cycle, if you have been working out and sometimes if you have input any meditation lately. Right before your period the stress sensitivity goes way up. Yet on some of my most stressful days where I was breaking down in tears, it said I was still at only 9%, where as when I was near my period it would go up to 35-45%. Dependable for basically nothing.

The lightening bolt ⚡️ is the stress sensitivity section.

Once you tap on the period tracking part this view of your menstrual cycle comes up.

Necklace, Bracelet, Shirt, Pants.
If you are bending over a lot, you don’t want it on the necklace setting. During sleep having it on as the necklace shows you more wrestless but even worse is the bracelet setting. Clip on your pants or shirt is the most reliable for sleep.
I wore it in each setting other than bracelet (because it said don’t wear it there when working out) during yoga and didn’t really make any difference. It really was a matter of preference and what type of clothes you are wearing. Sometimes it slides off and falls on the ground during a workout, but totally depends on the clothing it’s clipped to.

Here is my synopsis:
It’s a pretty pedometer with an app and a reminder to stay active. Not worth your money unless you don’t really want an activity/fitness tracker. I actually wouldn’t recommend it to anyone I know. Get a different activity tracker and download a free meditation app and or free period app.




I started putting up some recipes of things you can make or ideas for you for food during this Liver Gallbladder Flush.  Scroll through and click on the pictures and it should come up in another window.

Remember to eat clean and minimally processed. Fat isn’t to be demonized, just don’t want to be having stuff with tons of fat especially oil. So, having nuts and seeds is good is a good thing, just not any on the 6th day.

Eat apples. Drink water.

Hummus and veggies is always good.  A smoothie. A green juice of some sort. Kombucha. Fruit. A Salad.

Make you salad a bit heavier (more filling) by adding avocado, nuts, coconut bacon, beans, or sauteed veggies. Or even a veggie burger on top. Hilary’s is a good brand, Beyond Meat Beast Burger has a really meaty taste, Dr Praeger’s TexMex or Bombay Burger, or Trader Joe’s Quinoa Cowboy Veggie Burger.

Send me a message if you are at a loss. Love helping out! I respond fastest on IG. or

Liver Gallbladder Flush


It’s officially the new year, and every new year I do some sort of cleanse or detox. You likely know your liver is your body’s filter, but maybe don’t realize how important the liver is.

Your Liver

  • Produces bile
  • Uses bile to break down what we eat
  • Converts what we eat into substances our body can use
  • Stores those substances
  • Gives them to cells in the body when needed
  • Takes toxins in the body and wraps them up in a neat harmless package
  • Makes sure toxins are released from the body
  • Uses vitamin K to make the protein needed for blood clotting

This year I really felt like it was a good idea to do a Liver Gallbladder Flush. I did one last year with my husband and dad. I didn’t realize that we all have liver stones and gallstones and was shocked at all the stones that I passed. Dark ones too. From my research that means that they are old. Makes sense being that it was my first time. Liver stones and gallstones are essentially the same thing, the difference in their name is just basically denoting where they are stored.

Andreas Mortiz wrote the book ‘The Amazing Liver and Gallbladder Flush’ and in the book he explains in depth how and why to do a flush. He explains that those who have had their gallbladder removed can (and should) still do liver flushes. Here is what he said;

“If your gallbladder has already been removed, you can certainly still do liver flushes. In fact, people without a gallbladder tend to have many more stones in their liver than those who still have a gallbladder. Intrahepatic stones (meaning stones inside the liver) hinder the liver in removing toxins and waste products from the blood, which can lead to an overload of toxins in the body’s connective and fat tissues. This can lead to lymphatic congestion and weight gain – a protective measure taken by the body to temporarily keep toxins from doing harm – and many other conditions, including diabetes, heart disease, and cancer.”

Here are some articles about liverstones, gallstones and the liver in general.
Liver & Liverstones
What does the liver do?
How does the liver work?


What you need for your flush:

  • (5 x’s) 1 Liter of Organic Nonpasteurized Apple Juice OR you can drink  (5 x’s) 1L of good-clean water mixed with 4 TBS of Organic Unfiltered NonPasteurized Apple Cider Vinegar OR you can drink (5 x’s) 1L of good-clean water mixed with 6 tsp Malic Acid
  • 4 TBS Epsom Salts (will be dissolved in 3 cups water)
  • 1/2 cup Organic Extra Virgin Olive Oil (can’t be coconut oil, sorry, won’t work)
  • 5 oz of fresh squeezed grapefruit, lemon OR orange juice


The Flush Directions

Day 1 – Day 5: throughout the day you will drink

  • 1 Liter of Organic NonPasteurized Apple Juice
  • OR 1 Liter of good-clean water mixed with 4oz of Apple Cider Vinegar (Organic Unfiltered NonPasteurized and with the Mother)
  • OR 1Liter of good-clean water mixed with 6 tsp Malic Acid. (this means by the end of the 5th day you will have drank 5 Liters of either of these liquids)

You don’t have to keep drinking the same choice for all 5 days, you can rotate which option you pick, if you want to.
Drink the Liter of liquid throughout the day rather than trying to guzzling it down. Apples and Apple Cider Vinegar have Malic Acid in them naturally and it helps soften your stones and makes them easier to pass.
During these 5 days you are preparing your body to do some major work, so the better you help prepare the easier the flush will be.
For the first 5 days eat a plant based diet relatively low in fat. Avoid meat, cheese/yogurt/milk, eggs, processed food.  Try to consume an increased amount cruciferous vegetables (list below), they are quite helpful, eat organic apples as well. Here is a a list of some other good stuff to consume during these 5 days; Liver Cleansing Foods. Make sure that you are getting at least 64oz of pure water daily!


Cruciferous Vegetables
Bok Choy
Brussel Sprouts
Collard Greens
Mustard greens

Day 6 Flush Day:
Remember to eat light today, no fat. That allows the bile in your liver to build up and put pressure on your liver which will in turn allow more stones to pass. What you eat today will effect how your flush goes, so take it easy, eat light and make sure no fat (like oils, nuts, seeds, avocado, chocolate, meat, eggs, milk/yogurt/cheese).

Ideas of what to eat today:
Smoothie or Juice (with fruit and veggies)
Fresh Fruit
Bowl of Oatmeal
Salad (with dressing that is fat/oil free)
Fat Free Veggie Soup
Steamed or sauteed (without oil!) veggies with quinoa, millet or brown rice.

  1. Stop eating by 2:00pm. At that time, mix together 4 tablespoons of Epsom Salt (food grade) with 3 cups of water the best water you can get. Don’t drink any yet, just put it in the fridge to get cold and for the salt to dissolve in the water. Just a heads up, it’s gonna taste nasty when you drink it.
  2. 6p. Drink 3/4 cup of the Epsom Salt Water. Yep, it’s going to be disgusting. Plug your nose, or whatever trick you need. Gag it down. Sorry.
  3. 8p. Drink an additional 3/4 cup of the Epsom Salt Water. Get whatever you need done for the night finished, errands run, whatever. On your next step (which is at 9:45/10p) and you have to lay down immediately following (for the rest of the night) so enjoy the rest of your up and about time.
  4. 9:45p pull out whatever citrus you are going to use (grapefruit, lemon or orange) and squeeze to get 5oz worth. In a bottle or container with a liquid secure lid, pour 1/2 cup (4oz) of your organic extra virgin olive oil and combine it with your 5oz citrus juice. Secure the cap/lid.
  5. 10p Shake your olive oil citrus juice mixture until it’s all liquid. Now drink it, try to drink it all in less than 5 min. Some people say it’s easier to drink it through a straw, if you want to try that.
  6. Lay down AS SOON as you are done with your olive oil drink and stay down! Lay down on your right side, with your right knee up towards your chin for 20-30 mins. Stay still trying not to move at all. Sleep if you can. You may feel the stones rolling through, but there shouldn’t be any pain because the magnesium in the Epsom salts keeps the bile duct valves open & relaxed, plus the bile that is excreted along with the stones keeps the bile ducts well lubricated (this is totally different if a person has a gallbladder attack. Then magnesium and bile are not present) After the 20-30 min if you have to get up, maybe the bathroom, you may do so, but lay back down as soon as you are done.
  7. 6:30a or so the next morning, if you weren’t up multiple times during the night using the bathroom, drink another 3/4 cup of the epsom salt water. Feel free to go back to bed now.
  8. 8-8:30a, if you haven’t had some pretty good toilet actions, drink the last 3/4 cup of epsom salt water. It is going to make you have movement for sure.
  9. 10:30a, you can drink freshly pressed fruit juice if you want. 30 min later, you can eat one or two pieces of fresh fruit, see how it goes.
  10. 1 hour afterwards you can eat regular (but light) plant based food. By the evening or the next morning you should be feeling back to normal, and feel the first signs of improvement.  Try to eat light for at least the rest of the day and likely the following day. You just underwent a major undertaking.


What to Expect

The next morning, potentially during the night, you can expect some sort of diarrhea or really watery stools (it’s because of the Epsom salts). You will likely end up having several trips to the restroom. You may or may not see some stones afterwards. Some people just eliminate regular wastes, but others eliminate up to hundreds of stones. Some don’t get any stones in their first flush, gotta be patient. If you don’t see any stones, wait 3-4 weeks and do this again. Our livers don’t get to this state in just one day or a week, so, similar principle applies on cleansing it, might take some repeating. It is also good to know that if you do release stones, this likely isn’t all of them, and you will have pushed some old ones forward.

STONES! (explained thanks to

“Most of the stones are pea-green and float in the toilet because they contain bile compounds. The stones come in different shades of green and may be bright colored and shiny like gemstones. Only bile from the liver can cause the green color. Gallstones can come in all sizes, colors and shapes. The light-colored stones are the newest. Blackish stones are the oldest. Some are pea-sized or smaller, and others are as big as two or three centimeters in diameter (about 1 inch). There may be dozens and, sometimes, even hundreds of stones (of different sizes and colors) coming out at once. Also, watch out for tan-colored and white stones. Some of the larger tan-colored or white stones may sink to the bottom with the stool. They are calcified gallstones that were released from the gallbladder and contain heavier toxic substances with only small amounts of cholesterol. All the green and yellowish stones are as soft as putty, thanks to the action of the malic acid/ apple juice.   You may also find a layer of white or tan-colored chaff or ‘foam’ floating in the toilet. The foam consists of millions of tiny white, sharp-edged cholesterol crystals, which can easily rupture small bile ducts. They are equally important to release.”



Here are some food ideas if you are struggling…

Vegan Soy Free Ricotta


1 cup raw cashews, soaked for 30 min, then drained
1 cup coconut flakes, soaked for 30 min, then drained
2 garlic cloves
2 tbs nutritional yeast
juice of half a large lemon
1/4 cup plain non-dairy milk (I used coconut almond)
1 tbsp extra virgin olive oil
5-8 fresh basil leaves
1 tsp dried minced onion
1 tsp freshly ground black pepper
1/2 tsp sea salt

Place all ingredients into blender or food processor. Blend on medium-low for about 3 min, scraping down the sides as necessary.
Will thicken after it has been refrigerated for an hour or so.

Great to have with pizza, lasagne or eggplant stacks/rolls.