Keto-Friendly News & Tips

Stevia 

Derived from the leaves of a South American plant, which is a part of the sunflower family, the active sweet compounds, called stevia glyosides, are extracted and refined. Liquid Stevia is one of the most popular keto sweeteners.

Pros 

• Zero carbs and zero calories
• Does not raise insulin levels or blood sugar
• Very sweet taste
• Safe to use

Cons

• Very sweet but doesn't taste like sugar 
• Cannot be swapped equally into existing recipes

Sweetness: 200 times sweeter than sugar

Erythritol

Made from fermented corn or cornstarch, erythritol is a sugar alcohol that occurs naturally in small quantities in fruits and fungi like grapes, melons and mushrooms. Marketed under the brand name, Swerve, among others, this is one of the most popular keto sweeteners today.

Pros

• Negligible amount of calories and carbs
• Does not raise blood sugar or insulin levels
• Passes into the urine without being used by the body
• Easy to use to replace real sugar in recipes.
• May prevent dental plaque and cavities 

Cons

• Doesn’t have the same mouthfeel as sugar 
• Can cause bloating, gas and diarrhea in some people (though not as much as other sugar alcohols).

Sweetness: About 70% as sweet as table sugar.

Monk fruit

Monk fruit is a relatively new sugar substitute. Although the fruit in whole form contains fructose and sucrose, monk fruit’s intense sweetness is provided by non-caloric compounds called mogrosides, which can replace sugar.

Pros

• Does not raise blood sugar or insulin levels
• Has a better taste profile than stevia. In fact, it is often mixed with stevia to reduce cost and blunt stevia’s aftertaste
• Can be mixed with erythritol to reduce expense and improve use in cooking.
• Doesn’t cause digestive upset
• Very sweet, so a little goes a long way.

Cons

• Expensive.
• Often mixed with other “fillers” like inulin, prebiotic fibres and other undeclared ingredients

Sweetness: 150-200 times as sweet as sugar.

Synthetic sweeteners

Synthetic sweeteners, often referred to as artificial sweeteners, are created in laboratories from chemicals and other substances.

Aspartame

Aspartame is the most widely used sugar substitute in the US and arguably the most controversial. In addition to being used in many “diet” foods and beverages, it’s sold as a sweetener under the brand name Equal (and formerly as NutraSweet).

Pure aspartame contains no calories or carbs and hasn’t been shown to raise blood sugar or insulin levels in most studies. Aspartame packets, however,  contain nearly 1 gram of carb each from dextrose.

Sweetness: 200 times as sweet as sugar

Saccharin

Discovered in 1878, saccharin is by far the oldest synthetic sweetener. It is marketed under the brand name Sweet ‘n Low.

While pure saccharin contains no calories or carbs, packets do contain dextrose. It’s well known for its bitter aftertaste.

Sweetness: 300 times as sweet as sugar

Sucralose

Sucralose is the sweetener found in Splenda, which has been marketed as the sugar substitute that “tastes like sugar because it’s made from sugar.” This is true; the sucrose (white sugar) molecule has been modified so that it no longer contains carbs or calories – and is much, much sweeter.

Like the other artificial sweeteners mentioned, packets of Splenda contain dextrose, which does contribute calories and carbs.

Like other synthetic sweeteners, research on sucralose is mixed. Most studies have found that it doesn’t have any impact on blood sugar or insulin levels when consumed alone, while others suggest it may increase blood sugar and insulin levels when consumed with carbs.

Sweetness: 600 times as sweet as sugar

The holidays are a time for family, friends and fabulous food! For those of us following a low-carb or keto lifestyle, the challenge is finding recipes that are keto-friendly but are still delicious for the rest of the family. There is a healthier way to enjoy the flavors and traditions you love.

While Thanksgiving may look a little different this year, that doesn't mean it has to be any less festive. Try these great side dishes at your Thanksgiving feast this year. They look the same, but just like 2020, they're just a bit different.

The Best Cauliflower Mashed "Potatoes"

This smooth and creamy side dish uses keto-friendly cauliflower instead of potatoes, but tastes surprisingly similar to the old standby. The big difference is, this recipe has far less carbs than traditional mashed potatoes. Pair it up with our yummy keto gravy and your family will barely taste the difference!

Ingredients

• 6 cups cauliflower florets (stems removed)
• 2 TBSP (plus 1 TBS) butter, softened
• 2 TBSP cream cheese, softened
• 2 cloves garlic
• 3/4 tsp kosher salt
• Chives or parsley (garnish)

Directions

1. Steam the cauliflower for 10-15 minutes until soft
2. Place the cooked cauliflower, 2 TBSP softened butter, salt and softened cream cheese in a food processor and puree for a few minutes until smooth and creamy
3. Add salt and pepper to taste
4. Place in a serving bowl
5. Melt remaining butter and drizzle over the top
6. Garnish with chopped parsley or chopped chives
7. Serve with keto gravy

Keto Pumpkin Pie

Ingredients

• 2 Kbosh Pumpkin Zucchini Keto Crusts
• 2/3 cup monk fruit
• 1/5 tsp sea salt
• 1 tsp vanilla extract
• 2 tsp pumpkin pie spice
• 2 large eggs
• 1/3 cup heavy cream
• 1 tsp butter, room temperature
• 1 15 ounce can pumpkin

Directions

1. Preheat oven to 350
2. Separate frozen crusts with a knife or spatula and allow to thaw
3. Carefully place crusts inside pie dishes, making cuts on the edges to help fold the crust
4. Bake the crusts for 7 minutes until lightly brown
5. While the crusts are baking, combine all the remaining ingredients in a mixing bowl and blend together
6. Pour half of the mixture into each crust
7. Bake for 50 minutes at 350 degrees
8. Cool and top with keto whipped cream

Keto Citrus Cranberry Sauce

This tangy and sweet Thanksgiving side dish might not look any different than the one you've had all your life, but it's completely sugar-free and keto-friendly!

Ingredients

• 2 cups cranberries
• 1 cup erythritol
• 1 cup water
• 1/4 tsp salt
• zest of 1 lemon
• chunks of oranges or lemons (optional)

Directions

1. In a heavy saucepan, add water, sweetener and cranberries
2. Bring to a boil then lower and simmer for 10-15 minutes until cranberries are soft
3. Add lemon zest and salt and stir
4. Transfer half of the cooked berries into a blender or food processor
5. Puree until smooth
6. Mix together the puree cranberry mixture with the remaining berries
7. Add lemon or orange (optional)

Pan-fried Brussels Sprouts with Bacon

This take on the traditional Brussels Sprouts makes this dish perfect for anyone on the keto diet, while it takes the usual recipe up a notch so everyone will love it!

Ingredients

• 1 pound brussels sprouts cut in half, tips removed
• 4 strips bacon
• 3 TBSP olive oil
• 2 TBSP balsamic vinegar
• 3/4 tsp salt
• 1/2 tsp coarsely ground peppercorns

Directions

1. Fry bacon until crispy
2. Remove bacon and set aside, leaving the grease in the pan
3. Lower heat
4. Add oil, brussels sprouts, salt, and pepper
5. Arrange sprouts so they are all in one layer
6. Raise heat and sear for about 3 minutes without moving
7. Turn the spouts over and repeat
8. Add vinegar and crumbled bacon and stir
9. Heat on low for another 3 minutes and serve!

Many people start the keto diet with the false assumption that eating tons and tons of fat will get you into ketosis faster. But if you eat too much fat, your body will burn that dietary fat first and it will not burn your body’s fat, which is the goal, isn't it? 

So, we get it that fats have gotten a bad rap in the past, right? But, there’s another IMPORTANT thing to note…. Not all fats are created equal. You want to make sure you are feeding your body good, high-quality fats, not the harmful, unhealthy ones! There is a huge difference between good and bad fats.

The days when eating fat meant getting fat are in the past. KBosh is a brand of low-carb food developed to aid in the process of living a low-carb or ketogenic lifestyle. You no longer have to deprive yourself of the foods and recipes you love! 

Simply replace your high carb pizza crust, wraps and pie crust with these delicious low carb goodies. They’re a great addition to any low carb, Paleo, gluten-free or keto diet plan. Order yours today!

The keto diet is a low carb, moderate protein, high fat diet which helps the body to produce ketones in the liver to be used for energy. When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy. The body will choose glucose over any other energy source. Insulin is produced to process the glucose in the blood by moving it around the body. Because glucose is being used as a primary energy source, fats are not needed and are, therefore stored as body fat. On a normal, high carb diet, that most Americans eat, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is forced to use fat as its energy source. This process is known as ketosis

Ketosis is a natural metabolic process the body initiates to help it survive when food intake is low. It also occurs when the body does not have enough glucose for energy. This results in a buildup of acids called ketones, which are produced from the breakdown of fats in the liver. It takes one- two weeks for the body to fully shift into ketosis, so you'll need to be patient in early keto. If you're combining intermittent fasting (see upcoming article on intermittent fasting) and restricting your carb intake to under 20 net grams a day, you might enter ketosis in a little as 4 days. There are several signs that indicate that you're in ketosis.

During the first few days of keto you may feel tired. You may have a headache or even feel a little sick. This is known as the KETO FLU. This is temporary and normal. Signs that your body is in ketosis include increased energy, weight begins to drop, increased ketone levels (several home tests are available to measure ketone levels). The one sign that you can't miss is that your urine may have a strong pungent smell like nail polish remover! It might not be a great scent, but it's a great sign that you've entered into the state of ketosis. It's a sign of ketones in action.

Getting started on the keto diet takes some good, solid planning. There's a shopping shift that needs to happen initially to begin your ketogenic journey. Since the "rules" of the keto diet fly in the face of every other diet, you'll have to also retrain your brain to understand the way keto works.

Keto is a low carb, moderate protein and high fat diet, so you'll need to stock up on some key foods and pantry items. The best food choices for the keto diet can be found on the outer perimeter of traditional grocery stores; the produce, dairy and meat sections, avoiding all "junk foods “and grains of any kind.

Living the keto lifestyle, whether it's a holiday, a weekend or a special occasion, means sticking to your meal plan no matter what. And it all starts with making sure you have all the tools (foods) you need in your toolbox.

Meats

• Ground Beef (80 /20 or 85/15) - Organic, Grass-fed is best.
• Flank Steak
• Pork Loin
• No Sugar Bacon
• Canadian Bacon
• Chicken Breast and Thighs 

Healthy Fats

• Avocado Oil
• Coconut Oil
• Extra Virgin Olive Oil
• Grass-fed Butter or Ghee

• Lettuce and Dark Leafy Greens (Kale, spinach, collard greens)
• Avocado
• Asparagus
• Broccoli
• Brussels Sprouts
• Celery
• Green Beans
• Garlic
• Mushrooms
• Zucchini (yellow and green)
• Cauliflower (and Cauliflower Rice - Trader Joe's has fresh Cauliflower Rice in the produce section)
• Jalapeno Peppers
• Red & Green Cabbage
• Blueberries, Blackberries, Strawberries and Raspberries

• At least 2 Dozen Eggs
• Heavy Whipping Cream
• Butter
• Whole Milk Sour Cream
• Whole Milk Greek Yogurt, plain

• Goat Cheese
• Hard Cheeses (Parmesan, Romano)
• Whole Milk Mozzarella Cheese (Walmart has the best prices on blocks)
• Whole Milk Ricotta Cheese
• Whole Milk Cream Cheese
• Feta Cheese
• Block Cheddar

• Tuna
• Sockeye Salmon
• Sardines
• Tomato (no sugar added - Primal Kitchen, Rao's, Mozzetta', Sugar Free 365 Whole Foods, or ALDI's marinara sauce)
• Canned Artichokes

• Swerve (Available at Whole Foods, on Amazon & Walmart)
• Chicken Bone Broth
• Pink Himalayan Salt
• Freshly Ground Pepper
• Salsa
• Spices
• Mayo
• Apple Cider Vinegar
• Sugar-Free Salad Dressing
• Nutritional Yeast
• Coconut Flour
• Baking Powder
• Golden Flax Seeds Meal
• Almond Flour (Available at Whole Foods, on Amazon & Walmart)

• Fish (Fresh or Frozen)
• Frozen Sockeye Salmon
• Large Frozen Red Argentina Shrimp
• Frozen Cod and Halibut
• Ahi Tuna Steak
• Spinach
• Green Beans
• Broccoli Florets
• Brussels Sprouts
• Cauliflower Rice

• Sunflower Butter
• Almond Butter
• Sugar-free Peanut Butter
• Pumpkin Seeds
• Macadamia Nuts
• Walnuts

If you grew up in the ’60s, ’70s or ’80s, your brain was washed to believe that eating fats equaled being fat. The myth was that the fat we consumed would become the body fat we’d carry on our tummies and hips. That's about when the reduced-fat diet fad was born. Low-fat, non-fat and skim were the buzz words of the day and foods like yogurt, milk, cheese, mayonnaise, snack foods and salad dressing with these false promises began to line the store shelves. Labels promising weight loss due to fat reduction became the industry norm and consumers, excited at the thought of easy weight-loss, bought it like hotcakes. (Low-fat ones, of course.... ha!)

Popular brands of "Fat-Free" salad dressing appear to be “diet” foods, and the calories are not surprisingly low, but take a look at the carbs... 11 grams in just one serving for many brands! Then, look closely at the list of ingredients. Pretty long, huh? But, here’s the kicker… high fructose corn syrup is number 2 on the list... otherwise known as pure sugar!

Even worse are many brands of fat-free creamer. Corn syrup is one of the top ingredients listed. Sugar, sugar and more sugar!

Today, the myth behind the “miracle” has been dispelled. Unless you’ve been stuck in a time warp or hiding under a rock, you’ve heard the news surrounding a concept that completely runs in the face of those lies. The promise of lowering your body fat by lowering your nutritional fats has been scientifically disproved.

But if you haven’t heard the news, to put it simply, fatty food doesn’t create fatty figures. Carbs and sugar do!

The main idea of the ketogenic diet is to train your body to use dietary fats to reduce body fat! Sounds crazy but it’s true. You need to eat fat to burn it! The keto lifestyle flies in the face of all those low-fat myths.

On the keto diet, you eat 75% of your foods from fat, 20% from protein and 5% from carbs. This means that if you eat 1,200 calories in a day, you would consume about 60 calories from carbs, 240 from protein and 840 from fat. Let me say that in a different way… you need to eat foods containing healthy fats to burn body fat. Eliminating carbs from your diet and adding healthy fats (and a moderate amount of protein), forces your body to burn fat instead of carbs.

While the keto diet is crystal clear about some food groups such as breads, meats, and dairy, other diverse groups like vegetables and fruits can feel a bit confusing. The body treats some fruits like sugar, and some root vegetables can be high in starches and carbohydrates. To clear the air, we’re offering the 411 on the best keto vegetables to use in your everyday life.

If you're going to eat potatoes, corn, parsnips, beets, or peas on a keto diet, be sure to eat them sparingly as these have a starchy composition and are high in carbohydrates. Carrots and onions are safe to consume in small quantities, as they’re right in the middle of the carb spectrum. In general, the best keto vegetables will be either green, juicy, or both. A good rule of thumb is that if the vegetable isn’t leaking all over your cutting board, it’s likely to be high in starches.

We’ve been creating flavorful recipes using lots of these keto-friendly veggies. Take a look and let us know which one you’re trying first!

It can sometimes be difficult to stay consistent in your health goals, especially as seasons change and we get busier. We wanted to offer a helping hand by inviting you to try our 5 Day Keto Guide for 15 keto-friendly meals using our versatile Keto Crusts!

One of the best ways to stay on track is by starting your day off on the right foot. Here are 5 breakfasts that will leave you feeling energized and satisfied!

1. Traditional Eggs Benedict on Dessert Cauliflower Keto Crust
2. Bacon, Egg, & Cheese Sandwich on Cauliflower Keto Crust
3. Asparagus, Prosciutto, & Egg Whites Pizza on Italian Spinach Keto Crust
4. Sunny-Side Up Breakfast Pizza on Broccoli Keto Crust
5. Grab n' Go Egg Bites using Broccoli Keto Crust

You're halfway through the day and it's time for a midday pick-me-up! Get that second wind by fueling up with a healthy and light lunch that won't leave you needing an afternoon nap!

1. Chicken Salad Crisps on Zucchini Keto Crust
2. Smoked Salmon & Dill Dip Bites on Zucchini Keto Crusts
3. Spinach & Bacon Wrap on Kale Keto Crust
4. Grilled Fish Tacos on a Mexi Zucchini Keto Crust
5. Bruschetta Bites on Italian Spinach Keto Crusts

You did it! You've come this far sticking to a healthy, low-carb diet. Go ahead and wind down with some delicious, savory, and comforting dinner recipes that you so deserve!

1. Pork Tostadas on Mexi Zucchini Keto Crust
2. Roasted Corn & Sausage on Cauliflower Keto Crust
3. Shrimp Scampi Pizza on a Cauliflower Keto Crust
4. Hawaiian BBQ Pizza on a Cauliflower Keto
5. Goat Cheese & Mushroom Pizza on Italian Spinach Keto Crust

One of the best things about a ketogenic diet is the abundance of rich flavor profiles to choose from. These flavorful afternoon pick-me-ups are easy to make and sure to keep you feeling full until your next meal.

1. Ants on a Log: With one rinsed stalk of celery, a healthy spread of almond butter, and a sprinkling of blue or blackberries, you’ve recreated an iconic childhood moment in seconds.
2. Cheesy Breadsticks: It’s this simple: Cover a savory Kbosh Keto Crust with your favorite cheeses and Italian seasonings. Bake until bubbly and golden brown, then let it cool, slice, and enjoy!
3. Berry Bombs: Here’s what you need: cupcake liners, coconut oil, your favorite berry, cocoa powder, and sweetener of choice. Melt the oil, add muddled berries, cocoa, and vanilla, then distribute the mixture evenly into cupcake liners. Place them in the refrigerator for 2-4 hours and pack them in to-go containers for easy snacking access.
4. Soft Boiled Eggs: Shave off the boiling time by 3 minutes and there you have it - a keto-friendly snack with deliciously molten yolks. Topped with flaky salt and freshly cracked black pepper, this is sure to become one of your go-to keto snacks!
5. Onion and Thyme Crackers: If you’re looking for a cracker alternative that isn’t the classic Parmesan-crisps, you’re in the right spot. This recipe is a bit more complex, so you can find the full breakdown here. 
6. Avocado Boats: Wait a sec before throwing out those avocado rinds - we’ve found a way to put them to use. By scooping out the meat of an avocado and mixing it with your preferred spices, cheeses, and or pre-cooked meat, you can easily enjoy a protein-packed treat. Create a meaty mixture that suits your fancy (we always recommend a splash of lemon juice to brighten poultries and fish) and fill the avocado rind generously. Enjoy this snack cold or place your assembled avocado boat on a baking sheet and broil for 5 minutes.

This recipe guide is meant to help you expand your ketogenic horizons and stay creatively inspired by the lifestyle you’re embracing.

What are some of your favorite Keto-Friendly snacks? Leave them in the comments below!

A great way to add flavor to your meals while maintaining a ketogenic diet is by adding keto-friendly condiments & sauces! We’ve compiled 5 classic condiments and sauces that will lovingly drape over whatever low-carb, no-sugar meals make their way onto your plate.

 The unmistakable flavor of mustard will remind you of a ballpark hotdog in an instant! Stick to classic yellow, stone-ground, or Dijon mustards and avoid any honey-mustards that may include a sweetener.

This soy sauce substitute is sure to add flavor to any of your meals. Splash them over your cauliflower rice, pool them around your salmon, or season your protein with them for an Asian-inspired dish like our Thai Die For Pizza.

Spicy food lovers, you’re in luck! With zero carbs, zero calories, and all-natural ingredients, you can add this zesty hot sauce to any of your keto meals.

This delicious, keto-friendly drizzler by Primal Kitchen is sugar-free, gluten-free, dairy-free, and sure to be a favorite addition to your keto recipes.

Italian red sauce tastes equally delicious without adding half a cup of sugar. Enjoy this acidic, garlicky concoction on any Italian dish, or as a dipping sauce for your keto snacks. Even better - spread it liberally over a KBosh Keto Crust for a delicious keto-friendly pizza! One of our favorites is Yo Mama’s marinara sauce.

Sometimes, brands will call themselves “keto-friendly” even if they aren’t actually healthy. The only way to be sure that what you’re consuming is healthy is by reading the nutrition label. We hope this list of keto-friendly condiments and sauces will help you as you continue on your healthy lifestyle journey!