Crispy Eggplant Chips

Eggplant is a spongy ,colorful, attractive vegetable of nightshade family having immaculate ability to enhance the flavours by absorbing oils and spices. You can easily grow it in your backyard provided you give them enough sunlight

100 gms of eggplant contains 6 gms of carbs which makes it keto family .
Its high fiber content can also help lower blood sugar levels and weight loss.

If your kids donot eat vegetables, this receipe is best way to make them and yourself happy . I can promise you that your kids will ask for more !

Beautiful vegetable high in fiber , low in carbs .

• 1 tbsp Olive Oil
• 1 tsp Salt
• 1 mid size Eggplant
• 1/2 cup shredded mozzarella

1. Cut eggplant in circular shape , not too thin
2. spread the eggplant pieces on paper towel and sprinkle pinch of salt
3. keep it like this for 10 mins , this helps in removing excess water
4. then switch the direction of eggplant slices, sprinkle salt, keep it for another 10 mins (your paper towel will become slight wet)
5. take a bowel , add olive oil ,cheese and eggplant together (add any spice you like)
6. Heat the pan at low medium , put the mixture of eggplant carefully on pan , wait for 5 to 10 mins and switch the sides once it becomes crispy based on your taste.
7. you can use panini press for the same, enjoy!!!

Methi Gobi: Indian Cauliflower With Ginger and Fenugreek

Cauliflower With Ginger and Fenugreek

• 2 tbsp coconut oil
• 1 tsp mustard seeds
• 1 medium-sized diced red onion
• 1 tsp freshly grated ginger
• 1 medium-sized chopped cauliflower
• 1/2 tsp turmeric (as per taste)
• 1/2 tsp red chili powder (as per taste)
• 2 medium-sized diced tomatoes
• 1 tbsp dried fenugreek
• 1 tsp salt (as per taste)

1. Heat the oil on medium heat for about one minute

2. Then add the mustard seeds and heat them until they begin to crackle.

3. Add in the onion and ginger, and sauté for three to four minutes, now add cauliflower

4. cover and cook for three minutes.

5. then add the turmeric, chili powder and salt, Mix it well

6. Add in tomatoes. Cover and cook for five minutes, then stir well.

7. Add in the dried fenugreek, yogurt

8. Cover and cook for another five to ten minutes until the vegetables are nice and soft.

Understanding Coronavirus (COVID-19)

Chemical Composition

Coronavirus is basically a non- living structure when outside a host cell; RNA surrounded by protein cover and this entire structure is surrounded by lipids or fat and protein spikes. In nutshell a concentric ball of outermost lipid+ protein layer and inner ball of protein +RNA. Therefore, outside a host, It is just a combination of chemicals made of protein, lipid and nucleic acid with enzymes. To denature the coronavirus, its protein, and/or lipid are to be destroyed.

 

How to do deactivate a virus when it is outside a host? Looking into the pure chemistry of virus following are the effective ways with their mode of actions to understand it better-

1. Use alcohol (IPA or Ethanol) to sanitise hands and surface but it should be equal to or more than 70% strength. This strength keeps alcohol to stay on surface for the time required to denature protein structure on viral envelop which is derived from host cell membrane. Less than 50% alcohol is not very useful so whiskey, rum etc. for cleaning of hand is not a good idea to deal with coronavirus situation.

2. Use of soap to wash your hand and detergents for surface cleaning is very effective since surfactants destroys lipid structure in coronavirus envelop.

3. Sanitising floor/ mobile phones/ laptop with BKC/glutaraldehyde based cleaners can help since these act against Lipids and proteins very effectively. Peroxides are also effective since they generate radicals that destroys even nucleic acid of virus so chose according to surface and availability.

Also, from immunology perspective-

My experience from Animal Nutrition area helped to think seriously on mode of infection of viruses and the beneficial effects of probiotics in activating preliminary immune response in the body to fight against viruses.

So,

1. Consuming some curd or butter milk or any probiotic drink will be very effective since microbes in these probiotic drink can act as foreign particles in the body and elicit immune response and keep the body ready to fight any infection including viruses. This is a common practice in poultry industry to help them fight against infections.

2. Consuming vitamin C in any form will help since this is one of the immune enhancing molecule and easily available. Consume moderately every day.

3. Drinking a lot of water i.e. 7 to 8 litres a day (Luke warm better) will definitely help since infectious agents (virus and Bactria) has tough challenges to entre in fully turgid host cells.

Social distancing is a way to minimize close contact with others in the community and include: quarantine and self-isolation at the individual level as well as other community based approaches.

Conspiracy theory of whether COVID 19 (‘Co’rona’vi’rus ‘D’isease 20’19’) is self-evolved or man-made, surely the chemical structure of virus can be destroyed simply using simple chemical reactions. Please take necessary precautions fully and maintain social distance.

Amit Bhattacharya(Animal Nutrition and Microbial Control , DuPont)

Phd(Microbiology) Institute Of Microbial Technology (2003- 2009)

 

https://www.youtube.com/watch?time_continue=25&v=ZTl-5AjDb48&feature=emb_logo

5 Reasons why Sugar/Carb is bad for you

Speaking of any occasion whether it is birthday, Christmas , marriage or any vacation, we usually feel happy eating sugar/sweets as it makes us feel happy (adrenal rush)
Not only happy moments , in sad moments as well, we console our self by having food rich in sugar.
As we all know sugar is pure carbohydrates which makes food delicious!!
I know what you are thinking, carb is most important energy source of our body, so why am I saying this! Hold on your horses..
I totally agree with the fact that it is main source of fuel for our body, but as you know excess of anything is bad!! Yes, excess Sugar/Carb is bad

• Digestion of Sugar:-

  Human body is designed in such a way that it can digest sugar in its natural occurring form like fruits, vegetables and whole grains.

  Our small intestine is not designed to digest complex sugar’s like processed food, pasta, breads ,these things are in form of carbohydrates chain, which is difficult for stomach to absorb/break down in simple terms.
  When we eat sugar, we often start feeling energetic, as there is rush of sugar in blood stream. But after that suddenly body starts feeling lethargic which is result of insulin drop

Naturally occurring sugars, as in fruits, and whole wheat, lactose, or milk sugar, come from sources that benefit your diet.
On the other hand, the sugars and syrups added during food processing and preparation, called added sugars, are viewed as an impairment to a healthy diet. Check out this video below for details.

Table sugar or sucrose consist of one molecule of fructose and one molecule of glucose. Our body cannot absorb these 2 sugar molecules, so it need a way to break this chemical link connecting two sugar’s.
Small intestine secrets an enzyme called sucrose which helps in breakdown to fructose and glucose. This indirectly helps body to utilize them and transport to liver for processing and distribute throughout the body.
Now body secretes a hormone called insulin in body which facilitates utilization of glucose into cells, where it is used for energy production.

The American Heart Association suggests having source of sugar from complex carbohydrates.
Simple sugars, honey and syrup, utilized quickly and cause rapid spikes and drops in blood sugar. Remember when you do not get your morning tea on time, you feel low energy!!
Complex carbohydrates, like grains, starchy vegetables and cereals, take longer to digest. This results in steadier blood sugar levels and sustained energy. Also, complex carbohydrates tend to provide more vitamins and minerals than sources of simple sugars.

So while you consume sugar’s in any form, excess amount of glucose is stored in form of fat . Glucose that exists beyond your body’s storage capacity is converted into fat.

• Heart

  Sugar increases the risk of stroke and heart attack, as it inflames the arteries of the heart.

• Brain

  Food high in sugar can increase risk of depression in humans by 58%.

• Skin

  Consuming too much sugar , confuses protein as they in cooperate it as part of their structure, resulting into aging skin and causing wrinkles.

• Joints

  Excess sugar promotes inflammatory cytokines (that is excreted from immune cells and certain other cell types that promotes inflammation) into your bloodstream which can accelerate arthritis.

• Kidneys

  

  Important function of kidney is to regulate and filter minerals from blood stream , excess sugar can damage this filtration.

To summarize, yes your body need carbs to sustain and work, but the amount we take and utilize goes far beyond it needs. We can control the amount of carb we take by consuming more of natural carbs sources and may be more fat as fuel. Sugar is the next cocaine. Don’t be addicted!!

Top 3 Cauliflower recipes for Keto Lovers

Cauliflower is pretty trendy and there’s plenty you can cook with it. The best part is that cauliflower has less than 30 calories per cup and very low in  carb. It is one of the best keto friendly food choice with enormous amount of health benefits . so today , i bring to you the Top 3 Cauliflower recipes that every Keto Lovers craves for . And yes , Keto Fans of all ages have personally approved these recipes.

Apart for being a super tasty and low carb meal, cauliflower should be considered as a regular veggie in your daily meal as it has immense amount of beneficial character as well

• Beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol are among cauliflower’s key antioxidant phytonutrients.
• It has Vit C, manganese .Consuming it once in a week can help you by decreasing risk associated with colorectal cancer .

Tips for Cooking Cauliflower

• The most commonly eaten part of plant is Cauliflower florets. However, the stem and leaves are edible too and are especially good for adding to soup stocks. Trim any brown coloration that may exist on the edges.
• Cauliflower contains phytonutrients that release odorous sulfur compounds, especially when heated. These odors become stronger with increased cooking time. If you want to minimize odor, retain the vegetable’s crisp texture, and in some cases reduce nutrient loss, cook the cauliflower for only a short time.

Keto journey is all about experimenting with low carb foods. It is all about trying out different recipes that fit well in your macro. Here are top 3 Cauliflower recipes that are tried and tested by Keto lovers and keto approved. Enjoy !!!

1. Cauliflower Pizza: Keto friendly, low carb guilt free pizza

2. Cauliflower Rice : Yummy low carb Rice

3. Cauliflower Dessert : Chocolate Pudding

Low Carb Easy Egg Spread

In quest for mindful and healthy eating ,I usually struggle for breakfast, as I don’t have too much time for extensive cooking!! My life’s biggest puzzle was solved when I understood how eggs could improve over all struggles of budget, health ,fitness and time. With extensive source of healthy fats and protein, presenting butter rich cheesy Low Carb Easy Egg Spread !!

I enjoy eating egg sandwich. When I was in elementary school, I remember having this  for recess (snack) and this is also the most common snack that adults make during long distance trips or family picnics. Egg sandwich has been a part of my life and this simple Egg Sandwich spread recipe is one of my versions.

Apart from egg white which has great protein value,  Egg Yolk has great many things and here is a short list some of the great things that’s it can do for you:

• yolk proteins
  • these have antibacterial, antihypertensive, immunomodulating, antiadhesive (=interferes with a key step of inflammation), antitumor and antiviral activities
• immunoglobulins
  • Immunoglobolin Y from egg yolk have antibacterial and antiviral activity.
  • can reduce the incidence of dental caries
  • acts as an anti-inflammatory agent, and serves as a carrier for anti-cancer drugs

Eggs happen to be the worst nightmare for many chefs, mainly because they can overcook so quickly.
Eggs are a staple breakfast for many people on the keto diet. So I figured I’d add this in here to really let you take it to the next level. The key to great eggs is to never overcook, and always add more richness to them. This one will be sure to please anyone you serve them up to, keto dieters or not.

So here is my super easy and quick recipe along with healthy nutrients! and of course you would need Keto bread to complete this great sandwich. check out the recipe here.

Egg easy spread

Healthy and yummy keto spread is what one dreams of!!!

• 1 tbsp unsalted butter
• 1 pinch Salt (based on taste)
• 1 pinch Pepper (based on taste)
• 2 boiled egg
• 1 tbsp Cottage cheese

1. Cut soft boiled eggs in 4 parts

2. Place eggs in blender along with butter , salt , cheese and pepper

3. Blend the mixture until smooth paste is formed.

4. Your yummy spread is ready , use it in any form in breakfast or with salad!!!

Photo courtesy aweebitofcooking.co.uk

Get amazing deals for keto products on amazon by clicking the links below:-

Low Carb & Keto EggNog Coffee

To kick off the holiday cheer I’ve got one of our favorites: a ridiculously creamy and velvety sugar-free Low Carb & Keto EggNog Coffee . This holiday season, I say let’s skip the store-bought cartons and additive-laden jugs. Have our eggnog the old-fashioned way: with real eggs. This stuff is incredible, and it couldn’t be easier to make. And if you’re anything like me, its taste will be enough to swoon you back to Christmas past. And definitely not in an Ebenezer Scrooge sort of way!

Eggnog is thought to be around since the late 1600s. And whether you enjoy it warm or chilled, spiked or virgin, creamy or frothy, this keto recipe will cover all your bases.

Keto diet is something which requires a lot of fat intake for energy production instead of carbohydrates. Check details here. So I created my own versions of lowcarb & keto eggnog coffee to enjoy my Keto Journey, even in holidays.

Why Low Carb & Keto EggNog Coffee??

• Immensely regulated my hormones to next level.
• no panicking, no menstrual cramps, no mood swings and no late night sad over eating.

I can tell you that it was never a smooth journey. Having people around who loves sugar cookie, late night parties , sweets as in their words, it is sense of lovingness in life which comes from food. I have seen  health issues like low BP, fatigue ,no energy  and feeling of emptiness throughout my past years. Even though my weight was ok based on my BMI , but I never felt awesome, even in holidays. I loved being at home lonely and not feeling like talking to anyone and watching sad movies.

BUT today, I am the happiest person, who enjoys every moment of life, and take decisions stress free with no more mood swings.

Initial phase was the worst one because when I started there was not much information out there about keto cramps, you can check details here
Also I figure out that before starting keto, these are really important points that everyone should know.

It’s true that even today I get sugar craving which i satisfy by having keto desserts.

I love having Starbucks coffee but I have realized that its expensive so I created my own version of Keto EggNog coffee.

I hope you guys enjoy my version guilt free this winter with your loved one.

Let me know if you guys have any questions, or would like to share your version of coffee.

Egg Nog Coffee

• 2 tsp Coffee (based on taste you can change the amount)
• 1 Egg
• 1 Walnut (based on taste you can change dry fruit)
• 1 tbsp melted butter (You can replace it with avacado oil/clarrified butter)
• 1 cup water (Cold)
• pinch Nutmeg

1. Microwave butter for 30 sec , if you want to melt it and let it rest for 1 min .

   Mix all ingredients in mixer grinder

2. Serve with cub of ice.

3. Enjoy

Starting a Keto Diet!!!

Unless you’ve been living under a rock, chances are you’ve heard about starting Keto diet. With celebs from Kim and Kourtney Kardashian to Gwyneth Paltrow publicly declaring their love for the eating plan, the popularity of Keto has skyrocketed. So what is the Keto diet, anyway? Short for ketogenic, it’s a low carb, moderate protein, and high-fat diet that purports to put the body into a metabolic state known as ketosis. See complete details here.

I have been doing Keto for last 1 year and based on my experience I have come up with an ultimate guide for starting Keto diet journey.

Note: If you are doing keto for weight loss, then before starting of every week measure your weight once you have started keto. Also check out , “why are u not loosing weight?”

Getting Ready :-

1. Understanding Concept of Keto/ Science behind KETO  :- keto-diet-explained
2. Check Keto and Non Keto Foods :- Keto-Foods , Carb-Details of vegetables , Keto-Nuts
3. Make sure you understand Sweetener’s concept and differences :- Sweeteners
4. Before starting Keto , these thing are important to know :- Important Things
5. Know about Keto Cramps.
6. Get Carb Manager app to manage your carb/protein/fat count. Its free.

Write to me , in case you have any confusion.

Week 1

1. Start by reducing your carbohydrates intake(bread/pasta/burger bun/rice/sweets/sugar(any kind of)/potatoes/milk.
2. Increase your veggies(mushrooms/spinach/Brussel Sprouts/beans / bitter guard/broccoli/cauliflower) intake.
3. Protein source can be between 25-30% .
You can see list food list 

Week 2

1. Along with week 1 steps , make a habit of starting your day with big glass water with G-tea/black tea+lemon/vinegar(1 tsp) +pinch of black salt/slice of ginger.
   These things will help you in switching.

Check Reason :-ketocramps

2. Your breakfast should be healthy fats like eggs/coconut porridge/healthy fats(coconut/almond flour) pancake/avocado smoothie with blue berries/spinach.

Check Receipes 

Week 3

1. Now you are all set for your keto journey, Keto is all about 70%Fat , so increase your fat intake/electrolyte intake.  Most of the people face issue’s while switching because they donot eat enough fat , So make Keto snacks/Fat bombs

Week 4

1. You are doing good my friend, now you can add ketoneboostercoffee / Fat rich smoothie’s for your breakfast or eggs .

You can check list of Keto Products from here :-
Keto-Oils  ,Keto-Flours , Keto-Nuts , Keto-Snacks

Week 5

1. If you feel like not loosing weight, then my friend take a break and understand that things will take time to give result. Now is the good time to understand concept of Intermittent Fasting

Week 6 & Beyond

1. You are all set for Keto, If you want to check you are in Keto, Check here
2. You might be experiencing Keto Flu like- leg cramps/ head ache/fever – this is because your body is switching and you are not having enough electrolytes (potassium/magnesium/sodium). So start having pickle juice!! Check these things.
3. You might feel your hair falling more than usual – get a good collagen supplement (or bone broth)for that.
4. Make sure you are having enough electrolytes/water.

Buy good fiber capsules/chia seeds/fish oil capsules/multivitamin. You might need multivitamin initially later , you will be fine. Other things will help you in by keeping your motions good. Check reason 

The moment you feel weak, go to different groups/website , write how you are feeling , they are all there to support each other in those moments.

Life is all about support/happiness in things which you want to achieve.

If you are doing everything defined above , you are doing great my friend. Believe me!!!

Always make sure, you listen to your body, it can indicate you what you are missing. If you have any questions let me know.

Why are you not loosing weight???

Are you dieting and not losing weight? You are following a fitness routine and often choose healthier foods, but you still don’t see your weight coming off the way you hoped. While there are plenty of other healthy accomplishments to celebrate on this journey, it can be frustrating to not see results when you step on the scale. Sound familiar? 

Everyone loves emotional eating, when you miss someone, or when you are angry, or when any tragedy strikes  and most of the times it is hormones which let you feel sad for no reason, and you end up having cookies/chips while watching a movie.

It can actually contribute to overweight which comes with unhealthy fats in the body.

Why women are most impacted??

People consider food as a distraction like anesthesia to soothe feeling of loneliness, boredom . Acc to research emotional eating impacts more to women than man. Doctor’s suggest that it is really important to understand how you are feeling and what is the main cause of that problem. People often stay ignorant because they don’t know how to cope up in such situations.

It is often recommended to write down your problems on a piece of paper , looking for the reason and how you can solve them in spite of feeding your inner voice with unhealthy food choices.

It is often seen , your choice of comfort food reflects your childhood. One think we can ask our self is that “What we used to eat as comfort food when we were growing up?”Food like ice cream, candies are full of carbohydrates which elevates feel good brain chemicals called serotonin, temporarily boosting sense of self esteem especially during second half of menstrual cycle, after ovulation. At that time, progesterone levels are high, causing drop in blood sugar and increased food cravings.

Whenever you feel like having unwanted cravings, like before meeting or after meeting, before any business deal, angry argument with spouse .Keeping a mood food journal can immensely help understanding food craving, where you can ask questions like

1. Am I physically hungry or emotionally.

2. What am I feeling ?

3. What am I eating and how much?

Even if you do not stop eating immediately, you will simply develop this habit of putting a pause and identifying your true needs.

Look for HINTs:-

Once you do that, after 1 week review your mood journal, and see which things triggers you the most? Look for the PATTERNS , may be particular feelings or certain time of the day?

Dealing with your trigger points:-

Now is the best time to look for what is causing you food cravings, or problems. Look for best ways how you can feed your unwanted urges.

1. In case of situation when you got angry try to comfort yourself, by relaxing , may be 5 mins meditation, go for a small 5 mins walk, deep breathing exercises.
2. Think about it from solution point of view, not like how can someone do this/hat with me or why it happens with myself always?
3. Ask yourself “What can I do right now”? Try calling a friend or any one with whom you can discuss the problem. This step is really important because when you try to sort out what you really need, you understand your self worth and also prepare yourself for solving problems.
4. Write down solution for your problem, may be it is with your kids ,spouse , mother in law, boyfriend, boss. Think it loud what is best possible way to mitigate it!!! Even if that thing is not possible at that time , do it next day, or whenever you feel is the best time.
5. Adding a healthy snack, in between meals can lower your craving.
6. Drinking lot of water minimum of eight 8-ounce of water. As we all know dehydration can cause head aches and fatigue.
7. Reduce your sugar intake, as having sugar increase your blood sugar levels initially making you feed good and suddenly dropping, causing weakness and fatigue.
8. Go easy on cocktails , try to have low carb drinks.
9. Always plan ahead, make meal preparations this thing really helps you avoiding unhealthy choices.

Summary:

People often take care of their loved ones but forget to take care of themselves. We usually try to avoid conflicts and keep them to themselves and sweep them under the rug rather than sharing it someone they can trust. Remember , life is like a train journey that needs love and support of engines and other bogies for the journey to be smooth and on track. So get back to loving and taking care of your self, a healthy and better life awaits your. Go rock!!!

Top 7 Keto Spices

If you are a person who is just beginning their Keto journey and have absolutely no idea how to spice it up, you are at the right place. We have a list of Top 7 Keto spices that we think deserve a home in your pantry.

It can be daunting to find a recipe you want to try out only to discover you have to make your way to the grocery store and buy a bunch of spices for it that you have never heard of before. This would have been easier if you had some more spices in your cabinet already, wouldn’t it? Fret not, we are here to help.

Since this list is subjective and not exclusive, feel free to disagree with our choices and include your own.

1. Turmeric –

• Keto diet with turmeric immensely boost your anti-inflammatory properties. Turmeric is a great source of curcuminoids, which are a great antioxidant.
• Blood sugar imbalances and insulin resistance contribute to massive amounts of inflammation that lower your body’s functional capabilities.
• 1 tsp of Turmeric has 2gm of carbs , so you can use it like 1/2 tsp in every meal.

2. Cinnamon :-

• Cinnamon helps to improve insulin receptor activity and inhibit enzymes that block insulin receptors.
• a very powerful anti-oxidant that prevents inflammatory conditions that damage cell membranes and insulin receptors,regulates blood sugar level , reduce cholesterol levels, helps digestion, relieves joint pain, improves blood circulation and  relieves menstrual pain.
• 1 tsp of Cinnamon has 2 gm of net carbs , can be used in fat bombs/coffee .

3. Fenugreek Seed :-

• Helps in reducing LDL(bad cholesterol), also it lower’s the glucose absorption in the intestines, which help’s lowering blood sugar levels in patients with diabetes.
• 1 tsp has s 2gm total carb, can be used in Cauliflower rice / Tortillas

4. Cumin seeds –

• One of the widely used spice which belongs to family of parsley.
• Cumin seeds are loaded with iron and dietary fiber. Other important nutrients in cumin seeds include manganese, copper, calcium, magnesium, phosphorus, and zinc.
• Cumin seeds also contain small amounts of vitamin C, vitamin E, vitamin K, and vitamins B1, B2, B3, and folate.
• Cumin seeds are a rich source of beta-carotene, lutein and zeaxanthin.
• It helps in digestion, lowering cholesterol ,increases immunity, helps in osteoporosis, helps fighting cancer, helps in memory related disorder.
• 1 tsp of cumin seeds has .93 gram of carbs.

5. Black Pepper :-

• Most commonly used spice in order to enrich the flavor of any recipes
• Stimulates the taste buds in such a way that it triggers alarm to the stomach to increase hydrochloric acid secretion, thereby improving digestion, which is essential for digestion of protein and other food components.
• Promotes sweating and urination.
• 1/2 tsp has .9gm of carbs.

6. Coriander Powder :-

• One of the most used healing agent that controls blood sugar, cholesterol and free radical production.
• 1tsp contain 1 gm of carbs.

7. Ginger :-

• Contains chemicals that reduces nausea and inflammation.
• Researchers believe the chemicals work primarily in the stomach and intestines, but they may also work in the brain and nervous system to control nausea.
• Fresh ginger root of 10 gm is around 1.5 gm of carbs.
• It can reduce blood sugar levels, helps in digestion, reduce menstrual pain, lower cholesterol, prevents cancer and helps improve brain function.

Summary:

We recommend buying spices by how frequently you use them. If you use a lot of something and you know that, buy in bulk. It is often cheaper to buy in bulk and if you are going through a spice quickly, you have less to worry about in terms of freshness. If you use very little of a spice, or are only planning on using it once, buy the smallest container possible so you are not wasting it. If you happen to fall in love with a spice, you can always go back and purchase the larger size. Spices lose their flavor over time, and though they don’t usually “go bad” they can become less aromatic and vibrant, warranting their disposal.

Now you are armed with good keto spicy knowledge and great recipes. So wait up, GO Spice up your Keto journey!!!