Saturday, December 7, 2019

Keto, Low-Carb Spinach Tortillas
This recipe is special for all my friends who follow the keto diet, low-carb or paleo diets, delicious spinach tortillas with no carbohydrates! They have the perfect texture to make tacos, enchiladas or quesadillas without the egg flavor.

I had previously prepared another version of vegetable-based tortillas, but they were not very flexible and broke when folded, plus they had an intense egg flavor. In this recipe tortillas are felxible and soft, ideal for folding and making tacos or quesadillas.

Keto Spinach Tortilla

The keto diet or ketogenic diet makes you lose weight very quickly, eat foods high in fat but low in carbohydrates, may sound contradictory that consuming fat makes you lose weight, but it is a diet that accelerates your metabolism and has helped many people lose weight.

Remember to always inform yourself and follow any diet under the supervision of your doctor or nutritionist.

This recipe is low in carbohydrates, with just 88 kcal per tortilla, equivalent to 1 weight watchers point.

It is also perfect for everyone who has problems with diabetes and sugar control.

They are super easy to prepare, you only need 4 ingredients and that's it! I assure you that they will become your allies to follow the KETO diet without falling into temptations.

I will be uploading more KETO recipes soon, if you are following a diet to lose weight I recommend that you subscribe to our Newsletter so you do not miss any of these recipes.

Keto Spinach Tortilla

Keto, Low-Carb Spinach Tortillas


1 cup spinach
4 egg whites
1 tbsp olive oil
3 tablespoons almond flour


  1. Blend 4 ingredients until well blended
  2. Put some oil in a frying pan, you can use avocado oil or spray oil to make it healthier.
  3. Put some of the mixture in the frying pan, try not to make it too thick, give it a circular shape with the frying pan.
  4. Wait a few seconds and turn around.
  5. Wait another 5 seconds and your tortillas will be ready!
Keto Spinach Tortillas

Monday, December 2, 2019

Keto Homemade Basil Pesto Sauce Recipe
If you're on a keto or ketogenic diet, you probably miss some recipes that you used to take on a regular basis.

Would you like to have a delicious Pesto Sauce that is suitable for the low-carbohydrate diet?

In this post I'm going to show you a quick, very easy and cheaper way than the original.

And you can use it in many recipes to give flavor to your dishes.

Keto Homemade Pesto Sauce Recipe

History of pesto sauce

Pesto is a sauce typical of the Italian region of Liguria, whose capital is Genoa. That is why it is sometimes called "pesto genoves".

The word "pesto" comes from the Genoese word "pestare", which means to grind or crush in a mortar.

Originally, pesto was made by crushing in the mortar, and even today many people still do so. But with the rush of modern life, many of us use a mincer or a food processor.

Traditionally, pesto has 7 ingredients, and better if they all come from the Ligurian region: fresh basil leaves, pine nuts, Parmesan cheese, Pecorino cheese, extra virgin olive oil, garlic and coarse salt.

The version I present to you is a variant suitable for the keto diet, although you should not abuse the amount you take.

Instead of pine nuts, I use pecan nuts, because they have less carbohydrates and because they are cheaper than pine nuts: good ones are very expensive!

Go ahead and tell me if you liked it!

Keto pesto sauce recipe

A variant of this delicious sauce for your low-carb diet. Try it!

  • Dish: Sauce
  • Cuisine: Italian
  • Calories: 172 kcal
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Servings: 5


  • 2 cups fresh basil leaves, washed and dried
  • 1/3 cup pecan nuts
  • 60 grams grated Parmesan cheese
  • 2 teaspoons garlic powder or minced
  • 1/2 cup extra virgin olive oil
  • 1/2 teaspoon salt


  1. Put the pecans in the chopper or food processor and chop them into large pieces.
  2. Add basil, garlic and Parmesan. Grind until coarse powder.
  3. Add olive oil and salt. Grind until creamy.
  4. If it is dry you can add a little more oil or a pinch of water.
  5. Now you can enjoy it!

Keto Homemade Basil Pesto Sauce Recipe



The pesto sauce is very well preserved for several days in the fridge, stored in an airtight container.

Presentation suggestions 

This pesto sauce can be used in numerous dishes in the keto diet: with crab cakes, zucchini spaghetti, clams, mussels, tomato salad and mozzarella, chicken cut into pieces, spread on a slice of toasted keto bread, on pizza, etc...


Monday, November 25, 2019

Keto Crab Cakes Recipe (Almond Flour)
These keto crab cakes are classic on the east coast of the United States. This is our version of the dish with simple ingredients and a delicious result.

Keto Crab Cakes Recipe


  • 8 ounces of lump crab meat
  • 1/2 tablespoon of cayenne pepper
  • 1/2 tablespoon salt
  • 1 tablespoon chopped parsley
  • 1 beaten egg
  • 3 tablespoon mayonnaise
  • 1 teaspoon of mustard
  • 1/2 cup almond flour
  • 1 tablespoon green onion
  • 2 tablespoons ghee or unsalted butter


  • Put the crab meat in a bowl. Add the chopped parsley, salt and cayenne pepper. Finely chop the green onion and add it as well. Put the mayonnaise and finally the beaten egg mixing very well.
  • Form some meatballs and crush them a little.
  • Heat the ghee or butter in a frying pan over medium heat. Put the cakes so that they brown equally everywhere and wait a few minutes for them to brown and be cooked.

They can be served at the moment, but they are usually eaten temperate or cold. They are served with tartar sauce or mayonnaise.

You can also add finely chopped red peppers, or packaged bell peppers.

RELATED: Keto Pumpkin Pie Cheesecake Recipe

Keto Crab Cakes

Wednesday, November 20, 2019

Keto Pumpkin Pie Cheesecake Recipe
If you're on a keto diet, or any diet, with this Keto Pumpkin Pie Cheesecake Recipe, actually, the holidays that can be a stressful time will become a time to enjoy. But turkey and green beans don't have to be the only thing on your plate....there are plenty of Thanksgiving recipes to add to the table, from carrots wrapped in bacon and stuffed with cauliflower to a pumpkin pie for dessert.

It also looks so cute prepared, it's perfect as a birthday cake or to take with you when you have a visit to your friends' house (grandmothers are right when they say you should never come home to anyone empty-handed).

This keto pumpkin pie is an excellent gift of love and health! Try it and leave us your comments.


For the Bark:

  • 1 1/2 cup almond flour
  • 1/4 cup coconut flour
  • 2 tbsp. granulated Swerve (natural sweetener)
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 7 tbsp. melted butter


For the filling:

  • 4 packets cream cheese, 8 ounces each, softened
  • 1/2 cup brown sugar Swerve*
  • 1 cup pumpkin puree
  • 3 large eggs
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon salt


1. Start by preheating the oven to 350°F (176°C).

2. Mix almond flour, coconut flour, Swerve brown sugar, cinnamon and salt in medium bowl.

3. Add the melted butter and beat until all ingredients are well blended.

4. Press the crust into a mold on 8″ trying to get a uniform layer and put a little up on the sides.

5. Bake until lightly browned, 10 to 15 minutes.

6. Reduce oven temperature to 162°C (325°F).

7. In a large bowl, beat cream cheese and stir until smooth and fluffy.

8. Add pumpkin puree and beat until smooth.

9. Add eggs, one at a time, and beat in each addition until well blended.

10. Add vanilla, cinnamon, ginger and salt.

11. Pour the dough over the crust and smooth the top with a spatula.

12. Wrap the bottom of the pan in aluminum foil and place in a large roasting pan.

13. Add enough boiling water to reach half of the baking dish.

14. Bake until the center of the cheese pie only moves slightly, about 1 hour.

15. Turn off the heat, open the oven door and let the cheese pie cool in the oven for 1 hour.

16. Remove the foil and refrigerate the keto pumpkin cheese pie until completely cooled, at least 5 hours or until next day.

Serve this delicious Keto Pumpkin Cheese Pie with a spoonful of whipped cream and toasted walnuts.

Keto Pumpkin Pie Recipe

Swerve Brown Sugar Note*

  • Brown Swerve is sweet and delicious. It is a natural replacement for brown sugar that does not have the bitter dessert flavor associated with other sweeteners such as stevia and monk fruit.
  • Measured the same as brown sugar: If your recipe requires a cup of brown sugar, simply replace it with a cup of Swerve. Since it's measured as brown sugar, using Swerve in your favorite recipes will be amazing.
  • Zero net carbohydrates: The components of Swerve do not affect blood sugar, so the carbohydrates it contains are considered no impact.
  • Keto-friendly: Because Swerve is not glycemic, it's the perfect sweetener for use in ketogenic recipes.
  • It contains only the highest quality ingredients. Swerve's ingredients come from Europe and North America - there are no ingredients from China.

Keto Pumpkin Pie Cheesecake Recipe

Thursday, November 14, 2019

8 Ways To Get Energy in The Morning Without Coffee
It seems difficult but it is possible to start the day well animated without drinking coffee. Here are some alternatives that will help you improve your performance and energy without drinking caffeine.

Whether it's because you can't drink caffeine or you have an energy deficiency that even coffee can't raise, this list will give you the opportunity to try new alternatives to get enough energy to keep you active all day long.

How To Get Energy in The Morning Without Coffee

1. Glass of water after waking up

After a night's sleep, you're pretty dehydrated. Put a large glass of water on your bedside table and drink it immediately after waking up. You will immediately feel refreshed and a lot more awake.

2. Cold shower

A steaming hot shower wakes you up quietly and relaxed, but it doesn't really wake you up energetically. Shower lukewarm and end your shower session with cold water. A little bit of a bite, but after that you're fresh and fruity.

3. Apple

Natural sugars give you much more energy than a cup of coffee. Yes, the black gold gives you a fat boost, but you also crash just as fast. It's better to eat an apple about an hour after you wake up. Then your cortisone sheet starts to descend. Cortisol is a hormone that makes your mind awake and alert.

4. Red

The color red stands for fire, passion and movement. Researchers also claim that it gives you energy. Wear a red garment or paint your nails in a bright red tone and you'll think you're the bull in the office.

5. Walk

"Let's get some fresh air", how many times have you heard that? Well, the cliché pronunciation is one of the best tips to get energy. The combination of movement and fresh air really does you good. Walk the last bit in the morning to work. Do you feel like you're being silly in the afternoon? Skip the 4 hour soup and walk around the building.

6. Smelling citrus and mint

These two elements have the potential to activate certain areas of your brain according to aromatherapy studies, where citrus fruits have the capacity to fill your brain with energy at least in the morning hours, when it is recommended to smell oranges or mint. We recommend that at breakfast, take advantage of the shell of your orange or tangerine and double to exploit its aroma.

7. LOL moment

A round of funny Facebook movies isn't that crazy. Research by the University of Nebraska showed that people who watched a funny movie had a lot more energy than people who didn't. Laughing increases your blood level, heart rate and makes you feel good. Just a few minutes to talk to your manager...?

8. Chewing gum

Skip the coffee, throw a gum in your face while you're in the car / on the bike / public transport. Chew on it. Research shows that chewing gum chewers have a faster reaction, can concentrate better and even have a better mood. Also great for your desk. Because you chew continuously, your brain receives more oxygen. This effect is gone after fifteen minutes. Fortunately, the average gum will also become petrified by then.

8 Ways To Get Energy in The Morning Without Coffee

Tuesday, November 12, 2019

7 Foods That Cause Anxiety and You Didn't Know
The pace of life today tests our tranquility. With so many family and work commitments, it is logical to feel a little anxious. If that state of anxiety is mild and not persistent over time, the solution may be at your fingertips. But if it alters your quality of life, it is advisable to consult a specialist.

7 Foods That Cause Anxiety

What is anxiety?

It is a feeling of worry, nervousness or fear of an event or situation. It is a normal reaction to stress. It helps you stay alert to a challenging situation and usually disappears when the problem goes away. But sometimes it makes us feel an unconscionable fear of a situation that does not involve danger, such as riding a bus. If the latter happens to you, seek professional help.

The secret may be in the food

Did you know that what you eat and drink can affect your anxiety levels? What you consume can mean the difference between feeling good or bad. Food plays a role in increasing the duration, severity, and frequency of depression and anxiety.

Other changes that help

Remember that in addition to what you eat, regular exercise, good sleep, social support, and stress reduction can help manage anxiety. Familiarize yourself with the foods and beverages listed below and then try to reduce or eliminate them from your meal plan. Always talk to your health care provider before changing your diet.

1. Coffee

Do you feel like you're on the verge of collapse? Coffee can be the culprit. This infusion, as well as black tea and energy drinks, make it harder to sleep. Caffeine releases the stress hormone (cortisol) that triggers the fight or flight response. And sleep is related to mood: the less you sleep, the grumpier you get.

What caffeine has

It can make you feel nervous, dizzy, and nauseous. It increases your blood pressure, heart rate and body temperature. It can cause nervousness, sweating, and tremors. It can also affect the absorption of vitamins D and B, nutrients that balance mood. Instead of a cup of coffee, try a caffeine-free herbal tea such as chamomile or a glass of green juice.

2. Sugar

Sugar hides in everything. And when you have a sugar shock it's like a caffeine shock: fast and strong. It can cause mood swings, difficulty concentrating, fatigue and palpitations. It's almost like you're in the early stages of a panic attack.

3. Artificial sweeteners

Aspartame is the common ingredient found in products such as diet soda and gum. It blocks the production of serotonin in the brain, the wellness hormone, which can cause insomnia, headaches, mood swings, anxiety and depression.

4. Foods with a lot of sodium

Too much sodium in the diet has been found to be harmful to the neurological system, causing fatigue, depression, panic episodes, and damage to the immune system. In addition, you should know that too much salt causes hypertension, fluid retention, swelling and weight gain.

5. Fried foods

Of course KFC's rich. But fried foods have little nutritional value and are hard to digest. Potatoes, squid, onion rings and fried chicken are usually cooked in hydrogenated oil, which is not heart- or waist-healthy. In addition, the consumption of fried foods is related to heart disease, high blood pressure, anxiety and depression.

6. Packaged fruit juices

Unlike whole fruits, packaged fruit juices are loaded with fructose and lack fiber. You get a peak of blood sugar that causes adrenaline, the stress-related hormone.

7. Alcohol

A drink may seem like a good way to forget your worries. But alcohol can trigger both depression and anxiety. It causes spikes and drops in blood sugar, dehydrates you, and alters brain function. This can make you anxious, which will make you want to drink more. To calm your nerves, have a glass of chamomile tea.

Read also: 10 Foods That Help Reduce Anxiety

Foods That Cause Anxiety and You Didn't Know

Sunday, November 10, 2019

10 Foods That Help Reduce Anxiety
It's 10 o'clock at night and you're dying for a chocolate or something high in calories, you know it's in the kitchen and you dream of it calling you. You feel like a fat piglet, because your instincts overcame your willpower to endure this type of situation, which unfortunately are repeated several times and deeply hate the anxiety that afflicts you since you're little.

We talked to a primary health care nutritionist, who will help you so that such episodes do not happen again. You just have to keep reading, so that you understand that it is more controllable than you think and even some foods are excellent for fighting anxiety.

Foods That Help Reduce Anxiety

What is anxiety?

You are right when you respond that it is a feeling or emotional state, which manifests itself as the response to mostly stressful situations. It can become pathological when it surpasses the adaptive capacity of the person, this means that it will produce that it is complex to develop as much in physical, psychological plane, as in your daily behavior.

Your brain is the one that produces this state, therefore it needs to nourish itself in a correct way, in order to carry out its work. You have to be careful with fasting, because the longest period is that of night rest, should not go beyond that. Therefore, it is transcendental that you do not skip any food and comply with the times of each of them, especially if we speak of the first instance to feed you. "Breakfast is one of the times when food should be more careful to avoid a drop in blood glucose and not have such symptoms," adds the nutritionist.

Everything is formed from serotonin, which is a neurotransmitter, which has several functions, including regulating the appetite through satiety. It is formed by the proportional concentration of tryptophan in the blood and brain, which is an amino acid found in various foods and helps synthesize the hormone that plays mainly in regulating sleep.

How can you treat pathological anxiety?

There are three ways to increase the concentration of the neurotransmitter that regulates appetite, serotonin, which would treat pathological anxiety: "Modifying thinking, either through psychotherapy or self-induction, since the interaction between the synthesis of serotonin and mood is a two-way relationship.

Physical exercise has an antidepressant effect, and some research has suggested that it may help increase the function of brain serotonin.

In the diet, foods rich in tryptophan may be linked to improved mood, cognition and possibly increased serotonin levels.

Ideal Foods for Combating Anxiety

We decided to make together with our nutritionist a top 10 of the foods you should eat to avoid having anxiety, starting from the last place to the first, but being all good for our body, so read carefully:

10. Avocados. According to the Harvard Medical School (United States), foods like this one with a high B vitamin content make us feel better, since they stimulate the release of neurotransmitters like serotonin and dopamine.

9. Spinach. In an experiment with mice, scientists discovered that diets low in magnesium increased anxiety-related behaviors. Hence the importance of including in our diet products such as spinach or chard, which are green leafy vegetables.

8. Salmon. Research conducted in 2011 indicated that omega-3 fatty acids are good for fighting anxiety, so foods such as wild Alaskan salmon, sardines or anchovies help calm our nerves and have a potential against depression.

7. Asparagus. This is one of the products highly tested to combat anxiety. Such is its power that the Chinese government decided to approve the use of an extract of asparagus in food and beverages.

6. Antioxidants. Different studies indicate that having high levels of anxiety is related to low levels of antioxidants. This situation can be reversed by taking foods rich in the latter, a property present in beans, fruits (apples, plums, and cherries), berries (blackberries, strawberries, blueberries, and raspberries), nuts, vegetables (artichokes, kale, spinach, beets, and broccoli), and species such as turmeric or ginger.

5. Almonds. They are one of the nuts that help combat anxiety to be rich in vitamin B2 and E, also serving to strengthen the immune system in times of stress.

4. Oats. It is formed by a compound called serotonin, which induces the calm of an organism.

3. Turkey. Being nervous about large meals is normal, but we can calm it down if we cut a piece of turkey. This meat contains tryptophan, an amino acid responsible for relieving fatigue and relaxing.

2. Sauerkraut. Among the best foods to combat anxiety are those rich in probiotics such as sauerkraut, pickles or kefir, according to research published in the journal Psychiatry Research.

1. Oysters. According to the Harvard Medical School (United States), foods such as oysters help reduce anxiety by being high in zinc. Cashew nuts, liver, beef or egg yolks are also valid.

Read also: 7 Foods That Cause Anxiety

10 Foods That Help Fight Anxiety

Monday, October 28, 2019

How to Lose 10 Pounds in a Month Naturally
The experts advise not to lose more than one 2 pounds per week, so that the weight reduction is healthier and our body has time to adapt. Let's not fool ourselves, this is not easy, but with certain dietary and exercise guidelines is possible. Losing pounds is possible.

To lose 10 pounds in a month we will need to reduce about 500 kcal daily in our diet and burn as many based on exercise, preferably aerobic. The first thing is to be aware that you have to comply with diet and exercise, if we do everything right the results will come.

How to Lose 10 Pounds in a Month Naturally

Dietary tips for losing weight

Out soft drinks and sugary drinks, which provide a lot of calories in a couple of drinks. Go to the water. Same with salty snacks. One bag can reach 200-300 kcal. If we can save it, better than better. Of course, we are not talking about banning food, but about restricting it as much as we can.

We are going to have five meals a day, well distributed and with a variety of foods, thus avoiding low blood sugar peaks that cause the terrible feeling of hunger and excess calories in the main meals. When we talk about five meals a day, people get scared because they look like five main meals, but if at mid-morning we have a yogurt and an apple that is one of the meals we talk about, it will make us not get so hungry to the main meal.

Going to the green side, since so many fruits, vegetables and vegetables provide us with many nutrients but few calories. Eating a salad can give us about 200 kcal in 15 minutes, but in the same time we can be eating more caloric foods (fried for example), which reach 600 kcal, as you see, the difference is quite large.

The same happens with cooking techniques, frying a food is not the same as steaming it, the calories are multiplied by two or three. Or dress a salad with a lot of oil and cheese, if we think about the caloric density of food and how to cook them we will be gaining a lot.

Read also: 7 Mediterranean diet dishes that help you lose weight

Tips for exercising and losing weight

Exercise is the great dietary supplement for weight loss. This is pure mathematics, if we burn more than we ingest, we will end up losing weight. And it should be borne in mind that the body not only burns calories while we are exercising, the time it takes later to recover when we are resting also involves a significant burning of fat.

The aerobic exercise sessions to lose weight should not be less than 3-4 a week. At least one day yes another no, about 30-50 minutes per session and at a medium intensity, which allows us to spend that time working hard but with good sensations.

People associate running with the main exercise to lose weight, but if we are not used to it we will only get injured, because running is a very traumatic sport. Sports like swimming or cycling are softer alternatives and I would also say more fun.

Let's not forget disciplines like aerobics, spinning, cardio box, aquafitness. There is a lot of variety to choose from and all of them are valid to help burn calories. Without a doubt the best thing is to alternate daily between them, so we make sure to work all the muscles of the body and that monotony and boredom does not make us abandon the routine.

As always, genetics is a factor to consider. There will be people who with these tips in a month lose 10 pounds without any problem and others who barely manage to reduce one. Even so, we should always think that time plays in our favor and sooner or later the excess pounds will fall.

How to Lose 10 Pounds in a Month Naturally