Episode 8: Travel

Keto at home is one thing, but Keto on the road? Quite another. Karen and Mark talk about their strategies for vacations, road trips, and visiting in this travel episode. What are the best snacks to pack? The best ways keep your fat intake where you want it? (Hint: Butter features prominently). 
Listen and let us know how you travel Keto!




Keto Kids
Snack Packs! If you are on the go and want to keep your energy high and your brain firing on all cylinders, you are going to want a Keto Snack Pack with you on your journey. Let’s talk about how to pack it. Come on, Vamanos!

Check out this episode!

Episode 7: Interview with Keto Kids

Karen and Mark interview their kids, Campbell (8) and Gia (9) about what it has been like growing up in a Keto house for the past three years. They talk about what they eat at home, outside of home, and how Keto changed their parents. 


Recipe: Keto Pancakes


Keto Kids
Campbell (8) and Gia (9) role play situations that can come up when you are trying to make good decisions, but temptation happens…




Check out this episode!

keto pancakes

Keto Pancakes

Makes 22 small (2"-3", 7cm-8cm) pancakes.

Servings 22 small (2"-3", 7cm-8cm) pancakes


  • 6 eggs
  • cups of almond flour
  • 1 tsp baking powder
  • 1 tsp salt
  • ¼ cup of whole psyllium husks
  • 2 tbs of vanilla extract
  • cup of coconut oil
  • 12 oz. of cream cheese


  • 1 tsp orange extract
  • ¼ cup shredded coconut
  • ¼ cup sugar-free chocolate chips


  1. Mix all ingredients, then whip it up fast to get some air bubbles into the mix.
  2. These pancakes are tricky to flip without tearing. Here are the tricks to help you get perfectly-flipped pancakes:
  3. Cook these pancakes at a slightly lower heat than you would for regular pancakes (like medium-low).
  4. Make smaller pancakes. Pancakes should be no larger about 3 inches or 8 cm across.
  5. These pancakes shear/tear easily if the spatula only holds
  6. part of the pancake and you flip the pancake the normal way, with twist of the wrist. However, the pancakes will hold together well when pulling forces are applied.
  7. So, the trick is to wiggle and slide the spatula as much as you can to get as much of +the spatula under the pancake before the flip. Then lift the pancake up as you pull the pancake back a bit (to slide the pancake back to make room for where it will land), and then tip the pancake over the edge opposite from where you are lifting. With this approach I find the pancake holds together even if I perform the flip slowly.

Episode 6: Cheating

It happens. Sometimes it happens because you want it to, sometimes it happens because of what is available to you, sometimes it happens mindlessly – but you know what is worse than “cheating”? carrying shame about it and letting it define you. Come on kids, there is no cheating, only choices. So, let’s talk about how to cheat mindfully and how to move forward positively. 

Keto Kids 
Let’s talk about what happens when you put some not-so-keto foods into your body. Maybe you had fries with a burger, or pizza at a celebration. Now what? Now we go on making good choices and forgiving ourselves, that’s what!

Check out this episode!

Episode 5: Peer Pressure

Karen and Mark talk about eating Keto in a world where not everyone accepts it as a valid choice. 

Making the mindful choice of changing your way of eating can bring some criticism and that can wear on wear on you. We are discussing how we manage judgement and keep our sanity, and how we arm our kids to do the same. 


Recipe Chicken Parmesan 

This is a Karen classic recipe, which means it is somewhat improvisational. Here is the essence of the now infamous chicken parm:

-Cut chicken into strips

-Dip chicken into mayo/egg mixture

-Dip coated chicken into pork rind crumbs, Parmesan, and spices (basil, oregano. thyme,…) 

-Fry in butter

-Lay out chicken strips in casserole dish 

-Make a red sauce in the crock pot. Start with canned tomatoes and add spices, butter and cream to taste – but make sure to sneak in the fat. 

-Cover chicken in red sauce 

-Cover in shredded mozzarella 

-Add some spices on top

-Bake for about 25 minutes at 350

-Take out of the oven, eat it all up and love your life!


Keto Kids

No body can chase you if you don’t run. 

Peer pressure can be tough, but you are tougher. If criticism comes at you, step aside!

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Episode 4: Celebrating Holidays!

Celebrating is fun. Holidays and traditions are important.  But, they can also be a challenge when we are trying to take care of ourselves. In this show, Karen and Mark talk about rethinking the way we mark milestones and honor ceremonies. 

Let’s brainstorm about fun things to do and different ways to incorporate food and treats into our merrymaking!



Recipe Pumpkin Whoopie Pies


Keto Kids

Food is fun and holiday food can be even more fun. 

We have two classic Keto recipes that can be altered for any time of year, and any event. What can you do to these to make them right for your holiday?

Check out this episode!

Whoopie Pie


Whoopie pie


For the cookies

  • 2 cups almond flour
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon baking soda
  • 1/2 cup stevia erythritol granulated sweetener
  • 1 1/2 teaspoon pumpkin pie spice
  • 2 Tablespoons coconut oil melted
  • 2 large pasture raised eggs room temperature
  • 1/3 cup pumpkin puree
  • 1/4 cup unsweetened almond or coconut milk
  • 1 Tablespoon organic vanilla extract

For the frosting

  • 4 ounces cream cheese room temperature
  • 2 Tablespoons butter room temperature
  • 2 teaspoons stevia erythritol granulated sweetener
  • 1/2 teaspoon organic vanilla extract
  • 1/3 cup heavy cream


For the cookies

  1. Preheat oven to 350º F.
  2. Line two cookie sheets with parchment or silicone mat
  3. Sift almond flour, salt, baking soda, granulated sweetener and pumpkin pie spice into a medium bowl.
  4. Add coconut oil and mix in.
  5. In a separate bowl, whisk together eggs, pumpkin puree, almond milk and vanilla extract.
  6. Add wet ingredients to dry ingredients and mix until completely combined.
  7. Drop by 1/4 cupfuls onto prepared sheets, leaving 2 inches between cookies. Five cookies will fit on each sheet.
  8. Using fingers, form each cookie into a circle
  9. Place cookies in preheated oven. Bake for 18 to 22 minutes. Cookies are done when the center springs back when touched.
  10. When cookies are finished baking, remove them from oven and allow to cool one minute on the tray. Remove from tray and place on a cooling rack. Allow to cool completely before adding filling.

For the filling

  1. In a medium bowl, beat cream cheese and butter until smooth and fluffy. Add sweetener and vanilla and blend in thoroughly.
  2. In a separate bowl, whip cream until stiff peaks form.
  3. Fold about 1/3 of the whipped cream into the cream cheese mixture to lighten.
  4. Add remaining whipped cream to the mixture and fold in gently.

To assemble

  1. Using a pastry bag, pipe filling on five of the pumpkin cookies. Top with the remaining five cookies. Store covered in the refrigerator until ready to eat.

Recipe Notes

For 1/2 whoopie pie
Fat: 24.7 grams
Carbs: 6.5 grams*
Fiber: 2.7 grams
Sugar: 1.6 grams
Net Carbs: 3.8 grams
*erythritol is not included in carb count.

Chicken Parmesan


Chicken Parmesan

This is a Karen classic recipe, which means it is somewhat improvisational. Here is the essence of the now infamous chicken parm:


  • chicken
  • mayo
  • egg
  • pork rind crumbs
  • Parmesan
  • basil
  • oregano
  • thyme
  • canned tomatoes
  • shredded mozzarella
  • butter
  • cream


  1. Cut chicken into strips
  2. Dip chicken into mayo/egg mixture
  3. Dip coated chicken into pork rind crumbs, Parmesan, and spices (basil, oregano. thyme,...)
  4. Fry in butter
  5. Lay out chicken strips in casserole dish
  6. Make a red sauce in the crock pot. Start with canned tomatoes and add spices, butter and cream to taste - but make sure to sneak in the fat.
  7. Cover chicken in red sauce
  8. Cover in shredded mozzarella
  9. Add some spices on top
  10. Bake for about 25 minutes at 350
  11. Take out of the oven, eat it all up and love your life!

Recipe Notes

This is a Karen classic recipe, which means it is somewhat improvisational. Here is the essence of the now infamous chicken parm

Keto Taco Shells

Keto Taco Shells


  • Shredded Cheddar Cheese


  1. heat a large non-stick frying pan to medium-high. 

  2. Sprinkle the cheddar cheese into a circle shape in the center of the pan. If holes in the circle appear, fill with a bit more cheese. Wait until the cheese gets bubbly and the underside is cooked enough to hold its shape. 

  3. Flip, and cook long enough for the other side to solidify. 

  4. Remove carefully, and then drape over a rolling pin or paper towel tube covered in wax paper while it cools. Thinner shells are crunchier. Enjoy!

Episode 3: Transitioning Your World to Keto

Change can be exciting and empowering, but it often comes with a sense of loss as well. Making changes to your environment and finding delicious substitutes for your comfort foods are great ways to ease the transition. 

Recipe Taco Shells

Keto Kids “Oh no! I can’t have THAT again?!?!” Discover great replacements for your favorite foods. 


Check out this episode!