Many requests for recipes…Posted here today…Sorry, non-foodies…

Many of our readers are curious about my way of eating, whether low-carb, keto, ketovore, or carnivore, and write to us asking questions. After eating this way since 2010 and having experimented with each of these, I’ve found that keto is best suited to me, which limits carbs.

I tried carnivore (zero carbs, all meat) for many months but found it didn’t work for my digestive system for whatever reason. I need to eat some vegetables each day and can tolerate a small amount of dairy. Here is an excellent description of the differences of these various manners of eating from this reliable site:

“The ketogenic diet, better known as the keto diet, is a popular style of eating that restricts carbohydrates — but it’s by no means your average low-carb diet. While low-carb and keto diets overlap in a few key ways, they vary significantly from their potential health benefits to the foods they discourage.

We spoke with Pamela Nisevich Bede, a registered dietitian for ZonePerfect and medical manager for Abbott’s scientific and medical affairs team, about low-carb and keto diets. Here are the insights she shared, as well as some tips to consider if you’re looking to try either of these diets.

What Is a Low-Carb Diet?

Carbohydrates, proteins, and fats are known as macronutrients — they provide calories for the body and are needed in more significant amounts than micronutrients, primarily vitamins, and minerals. Many eating plans, including keto and low-carb, involve emphasizing or restricting certain macronutrients.

“Technically, any eating style recommending less than 45% of calories from carbs can be considered low carb,” Nisevich Bede began, “but many research studies home in on approximately 10% to 25% of calories coming from carbs.”

A low-carb eating plan replaces the calories you’d typically get from carbs with protein-rich foods and certain fats.  While the exact distribution of calories varies from plan to plan and person to person, an example of a low-carb macronutrient breakdown might include 10% to 25% of calories from carbs, 40% to 50% from protein, and 30% to 40% from fats. The emphasis on protein provides you with energy and supports appetite control and muscle health.

“Some of the protein in the diet may be used to make glucose for energy,” she explained. “If you’re on a lower-calorie plan, watch out for signs of fatigue or muscle soreness.”

How Is the Keto Diet Different From Other Low-Carb Diets?

While Nisevich Bede noted that people tend to use the terms interchangeably, the keto diet is very different than traditional low-carb diets in terms of its macronutrient breakdown.  It requires you to get 5% to 10% of your calories from carbs, 15% to 30% from protein, and at least 70% to 80% from fat — that’s nearly twice as much fat and half as many carbs as what typical low-carb diets recommend.

“A ketogenic diet highly restricts carbohydrate intake, and it’s purposely high in fat,” she explained, “while a low-carb diet focuses on moderate protein and moderate fat.” The keto diet outlined here is for the general consumer. It is not therapeutic, she continued, with the ultimate goal being to promote ketosis — a natural metabolic process in which the body burns fat for fuel. Ketosis begins once the body’s glycogen stores are depleted.”

Please check with your medical professionals to aid you in deciding which may be best for you should you choose to embark on a lower-carb way of eating. Years ago, my integrative medicine doctor sent me on the path of keto, and I have maintained it over all these years. As many of you know, this way of eating was instrumental in us being able to travel the world with my improved health.

Naysayers may say that eating this way contributed to my heart disease. My cardiologist and surgeon assured me that is not the case, which I confirmed with hundreds of hours of research. In essence, it may have prevented me from having a fatal heart attack.

The problem is with my arteries, and it is hereditary. I was told most likely I had developed coronary artery disease 30 years ago or more. Cardiologists throughout the world recommend that inflammation and blood sugar be kept to a low level to prevent heart disease. A low carb/keto diet can accomplish this.

The recipes requested since yesterday’s post were the two treats we mentioned, Low Carb Cream Cheese Clouds and Low Carb Chocolate Fudge. I can’t take credit for creating these recipes. Please note: these are treats. Eat in moderation.

  • Low Carb/Keto Cream Cheese Clouds at this link. This particular website has some fantastic recipes we’ve enjoyed over the years. Cut into squares, place into containers, and freeze, eating small portions frozen.
  • Low Carb/Keto Chocolate Fudge at this link. Also, from a fantastic website. Follow the above freezing and storing suggestions.

One reader requested our Low Carb Cheese Pie recipe. This is my mother’s original cheese pie recipe which I’ve adapted to low carb/keto with a low carb/keto almond flour crust.

Jess’s Low Carb Cheesecake Recipe (makes one pie)


1 1/2 cups almond flour

1/2 cup melted butter

Liquid sweetener to taste (purchased at at this link). I use ten drops for the crust.

3/4 tsp cinnamon

Spread in a pie pan and bake in the oven at 180C (350F) for 20 minutes until it appears light brown and done to the touch. Let cool before adding the filling.


2 8 oz packages full fat cream cheese

2 eggs beaten

Liquid sweetener to taste – I use 40 drops of liquid sucralose I purchase at at this link.

2 tsp real vanilla

Beat well and put into baked almond flour crust after it’s cooled.

Bake at 180C (350F) for 35 minutes until done (test by inserting a butter knife in the center. It should almost be clean but not wet). Let cool before adding the topping.


1 cup sour cream

Liquid sweetener to taste (I use 6 drops)

2 tsp. vanilla

Also, we did a very long post with low carb/keto recipes last year which may be found here at our link.

Last night for dinner, we had low-carb meatloaf covered with bacon. Here’s my recipe for the above-shown meatloaf:

Jess’s Low Carb Bacon Wrapped Meatloaf 2 eggs, beaten 1/4 cup low carb ketchup (Heinz has a low sugar option) 2 tablespoons Worcestershire sauce, 4 ounces cheddar cheese, shredded 1/4 cup onion, chopped fine 2 tablespoons parmesan cheese, 1 teaspoon salt, 1/4 teaspoon pepper, 2 pounds grass-fed ground beef, 1/2 cup sugar-free ketchup,

4 hard-boiled eggs,12 strips of nitrate-free (or regular) bacon

Boil the eggs, cool, and peel, keeping them whole.

Combine everything except the bacon and hard-boiled eggs in a large bowl. Mix well, then shape into the bottom half of one large loaf using ½ of the meat mixture.

Evenly place the hard-boiled eggs into the center from end to end. Top with the remaining ½ of the meat mixture, sealing the two sections evenly and tightly.

Lay the whole bacon strips across the width of the loaf, tucking the ends underneath the loaf. Bake at 350 degrees, 180C, for one hour or make it into two loaves and bake for 45 minutes.

If bacon isn’t fully cooked, turn on the broiler and set the kitchen timer for 30 seconds, and broil until bacon is cooked, repeating if necessary.  Watch the timer carefully.

Makes 8 servings

For those non-foodie, we apologize for boring you today. We’ll be back tomorrow without the mention of food.

Happy day to all!

                 Photo from one year ago today, November 22, 2020:

This photo was posted one-year ago while in lockdown in a hotel in Mumbai, India, on day #244. My low blood sugar from eating very few carbs reads 78 (US numbers), 4.33 (SA and other countries, numbers). I am still holding great reading with no diabetes medication. (See your health care professional to) accomplish this safely if you are taking diabetes medication). For more on this post, please click here.