I was in the mood for some coconut with chocolate, so what better way to combine them into a bounty candy that is actually keto friendly?! This recipe is so easy to prepare, and I have to say I was quite amazed by how this turned out!


  • 1 cup shredded coconut
  • 2 tbs coconut cream (not milk!)
  • 1/4 cup granulated erythritol
  • 2 tbs coconut oil (softened)
  • 1 tsp vanilla extract
  • 1/2 – 1 cup keto friendly dark chocolate (I used Lily’s)
  • Dash of Himalayan Salt


  1. In a large bowl, add all the ingredients (except for the chocolate) and mix until you have a ‘dough’.
  2. Shape the coconut dough into small balls and place them on a plate or baking sheet. Let them rest in the freezer for about an hour (this will make sure the balls are hard, and won’t fall apart once you cover them with chocolate).
  3. Take the balls out of the freezer and melt the chocolate in a double boiler (which is a large pot filled with water and another smaller pot inside filled with the chocolate).
  4. Cover the coconut balls in chocolate and place them onto a baking sheet, when the chocolate is still melted, add some Himalayan salt on top.
  5. Place them in the fridge for about 10 minutes and enjoy!


I’m a big fan of easy simple recipes, and this is one of them. With only 6 ingredients, you can prepare this delicious dish with minimum effort or cooking skills!

INGREDIENTS (4 portions)

  • 4 chicken filets
  • 1 cup of cream cheese
  • 5 tsp pesto
  • salt and pepper to taste
  • 2 cups shredded mozzarella


  1. Preheat the oven to 375 F.
  2. Start by cutting the chicken filets in half, but not completely so you can still close them once you fill them up. Set aside.
  3. In a medium size bowl, add the cream cheese and pesto. Mix until smooth.
  4. Take the chicken filets and season with salt and pepper on both sides.
  5. Fill up the chicken filets with the cream cheese and pesto mixture and close them.
  6. Place the stuffed chicken filets in a large oven dish and add the shredded mozzarella cheese on top.
  7. Bake in the oven for 40 minutes.
  8. Enjoy!

For my Dutch keto fam:


Want an easy delicious peanut butter dessert? Than this might be the right fit for you! It’s super easy to prepare, there’s no cooking involved and you will only need 5 ingredients that you probably already have laying around in your pantry.

Don’t like peanuts? You can replace the peanut butter with any other nut butter you prefer.



  1. Add the heavy whipping cream to a medium sized bowl. Mix it with a handmixer until you have stiff peaks. Set aside.
  2. In a large bowl, add the cream cheese, the peanut butter, powdered erythritol and vanilla extract. Mix everything smooth with a handmixer.
  3. Add the whipped cream little by little to the peanut butter mixture until everything is blended together.
  4. Transfer to a small glass with a spoon or use a piping bag.
  5. Optional; top is off with some keto friendly chocolate.
  6. Enjoy!




Piping tool

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For my Dutch Keto Fam


When it comes to your health, you should see it as an investment in the future, not an expense. There’s a reason why people say health and happiness are priceless. But there’s no denying that eating healthy can be quite expensive. But there are ways to save some extra money. So I listed down my 5 top tips on how to adapt a healthy lifestyle without breaking the bank.


A lot of people when they go on the ketogenic diet think that buying a starters pack of prepackaged keto-cookies, keto-crackers, exogenous ketones, mct powders, and other keto marketed products to be succesful on the keto diet. The truth is that you can get into a true state of ketosis with natural whole foods. Although it might be easier to just grab a prepackages cookies, it’s cheaper to make your own batch and it will save your a lot of money.


Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. (It is not the same as starving yourself). The most popular pattern being 16:8. Where you have an eating window of 8 hours, in which you consume 2 meals and you fast for 16 hours. So you will eat 2 nutritious meals without snacks in-between. In-between meals or during fasting you can have some black coffee, unsweetened tea, and electrolytes. But don’t overdo it with the caffeine to avoid producing too much cortisol (a stress hormone, that when it gets triggered too much, can weaken your adrenal glands). So without the snacking and excessive meals, you can easily save a lot more money.


Every season has it’s produce and it comes with a seasonal price, especially when it comes to fruits and vegetables. If you buy strawberries in winter for example, you can pay double the price of what you would pay during the season, which is in late spring, summer. If you so want to have some out season fruits or vegetables, you can buy them from the freezer, which is cheaper than the fresh ones. To make it easy for you to know which seasonal produce to buy in which season, I made a chart which you can just download and use whenever you’re making your grocery list.

Then for the meat. Meat can be quite expensive, especially if you want to eat high quality that is organic grass-fed, grass-finished. If it’s possible if you to buy those meat, I would highly recommend it, especially if you’re carnivore. But eating conventional meat is still okay, because you will get in the nutrients like protein and B-vitamins. You can check for the weekly promo’s on meat to get the best deal. The most budget friendly meats would be ground beef, whole chicken and pork chops. This also depends on your location.


More often than not you can find yourself in the grocery store, doing the groceries for the week, without knowing what you will be having for dinner or tomorrow’s lunch. So you go in without a plan or a grocery list and you come out with more than you need, only to end up with a full fridge and an empty wallet.

To avoid buying too much, and spending too much, you can come up with a meal plan for the week. You can write down what you will eat, and adjust the grocery to what you will need in terms of amounts. Having a meal plan will also help you to stick to your lifestyle, because you will know in advance what you will preparing, when.

I made a free printable that you can use to plan out your meals.


Another way to save money and time even, is to prepare big portions. For example, for dinner you make a lasagna for 2 instead of one, and eat the leftover for lunch. This way you can buy ingredients in bulk in the grocery store, which is mostly cheaper and use is into a dish, you can enjoy multiple times. If you don’t like to eat 2 of the same meals in a week, you can place the extra portion in the freezer and store it for the next week.

I hope these five tips are useful to you, so you see you can be on the ketogenic diet, saving money and even time (tip #5)!


It’s pumkin season! The days are getting colder and shorter, and you might be turning on the stove already. Why not add a delicious keto friendly soup to it to warm you up?

This recipe is very easy to make. It takes about 5 minutes to prepare and 15 minutes to cook. This recipe will provide 6 servings.


Calories: 120 kcal | Carbohydrates: 7 g | Fiber: 5 g | Net Carbs: 2 g |Protein: 2 g | Fat: 9 g


  • 1 can 15 oz (425g) of pumpkin puree or home made pumpkin puree
  • 2 cups of chicken broth
  • 1 tablespoon of Himalayan salt
  • 1 tablespoon of garlic powder
  • 1 tablespoon paprika powder
  • 1 teaspoon of onion powder
  • 1 teaspoon black pepper
  • 1/2 cup heavy cream
  • 6 slices of smoked bacon (optional)
  • 1/4 cup sour cream (optional)
  • pinch of dried parsley (optional)


  1. Add the pumpkin puree, chicken broth, salt, pepper, garlic, paprika powder and onion powder to a medium saucepan. Stir to combine.
  2. Bring the mixture to a boil, then reduce heat and simmer for about 10 minutes, so the flavours melt together.
  3. Remove from the heat, and add the heavy cream.
  4. You can add some sour cream and garnish with some dried parsley if you like.
  5. You can also cook some bacon, chop it in pieces and add to the soup to serve.



We post a lot of recipes on our website that are keto friendly. But often we get the question: how do you actually start on keto?

We noticed this question usually comes from a place of unknowingness and overwhelm. When you just found out about keto and do your research, you find a lot of information about this topic. You will discover words like: ‘ketosis’, ‘ketones’, ‘low carb’, ‘high fat’, ‘intermittent fasting’, and so on.

So to give you some guidance, we listed down the 4 main things you need to know before you go keto.

1. UnderstandING mAcronutrients

Before you start your journey on keto as a newbie, you need to learn about nutritional labels and the ingredients that are in the products you buy.

When you read the label on the back of a product, check for Carbohydrates, Fat, Sugar, Protein and Dietary Fibers. Then you check for the ingredients, because there are some that are not keto friendly, for example: vegetable oil (canola, cottonseed, corn, soy): most of them are GMO (genetically modified). Check what type of sugar or additive the product has (dextrose, malto dextrose, aspartame, cane sugar, maple syrup, honey, agave nectar, etc) and avoid those products as much as possible.

There are 3 macronutrients you need to take into account before you decide to buy a certain product.

  • Carbohydrates
  • Fat
  • Protein


Carbohydrates are divided in two: unrefined carbohydrates and refined carbohydrates.

Unrefined carbohydrates are carbs that haven’t been processed (vegetables and salad). Refined carbohydrates are carbs that have been processed into a certain product (bread, pasta, pizza, cereal, flour, wheat, rice, crackers, candies, ice cream, biscuits, fries, waffles, etc)

When you eat unrefined carbohydrates, it won’t spike the levels of the glucose and insuline in your body because of the amount of fibers, but when you eat refined carbohydrates it spikes too much the levels of glucose in your body and then the pancreas has to produce a lot of insuline to reduce that glucose.

The amount of carbohydrates that you should consume is around 20-30 grams in a day, but if you’re consuming 40-50 grams of carbohydrates per day your body will run on glucose instead on ketones. If you want your body run on ketones you want to limit the amount of carbohydrates as much as possible like 10-20 grams of carbohydrates per day to get into ketosis (the process where your body uses fat, other known as ketones, as fuel instead of glucose).

Note that when you calculate the amount of carbs, you need to count the amount of NET CARBS. You can calculate this to subtract the fiber from the total number of carbs. (carbs – fiber = net carbs)


Fat is the main macronutrient that you will consume a lot of on the ketogenic diet. And no, FAT DOES NOT MAKE YOU FAT. This is a conception that has been made up and indoctrinated into the society which is false. In fact, how much fat you eat will determine whether you achieve your goals or struggle to get the scale moving. The amount of fat that you eat should be between 100- 200 grams per day. This also depends on the caloriegoals you have:

Different calorie goals: 1,500 calories: About 83–125 grams of fat per day. 2,000 calories: About 111–167 grams of fat per day. 2,500 calories: About 139–208 grams of fat per day.


The question is, How much amount of protein do we need on KETO and how much on INTERMITTENT FASTING? First of all the body recycles its own tissue at a rate of 100-300 grams per day. Our body doesn’t store protein like fat and glucose. The body can make 14 of the 22 amino acids per day. If you have high cortisol (high levels of stress) your body could be breaking down protein too fast causing catabolic effect. If you have insuline resistance, your body is preventing the absorption of protein. The amount of protein that is recommendable is 3-6 ounces per meal. If you consume a high amount of protein, the body can convert part of that protein into glucose. However by doing intermittent fasting and lowering your carbs, you can increase the growth hormone and stimulate autophagy, thus reducing the need of protein.


What can’t be measured cannot be managed. In other words, if you can’t measure it, you can’t improve it. 

Too be successful with keto you will have to take into account some numbers. As we explained before, you will have to keep track of the amount of carbohydrates, fat and protein you consume. If you struggle to go into ketosis, it might be because the amount of carbs that you eat is still too much.

There are 3 ways to measure if you’re in ketosis:

  1. An easy way to find out if you’re in ketosis is to use ketosis test strips, which indicate the amount of ketones in your urine. In about 15 seconds, you will have the result.
  2. The second option can be breath testing with a keto breath testing device . Keto Breath Testing is a far more accurate method than urine strips testing, also more convenient because you only need to breathe with the digital ketone meter. The ketone meter result will be slightly different from the blood testing because of using different ketone testing methods
  3. If you want a more advanced result you can measure your blood with a keto blood testing device. It test both ketones and glucose for measuring ketosis and GKI (glucose ketone index).

Lastly, if you decided to go keto to lose weight, which to us, is the last benefit of going keto, you will need to track how much cm/inches you lose around your waist. Yes, inches/centimeters, no pounds or kilos. Tracking your weight on a scale is a bad indicator because you might be holding water or even gained muscle, which makes the number on the scale go up, and beats down your moral. So throw out the scale and get a measuring tape. Another good indicator to measure your progress are simply your clothes: if they start to feel more lose, you’ll probably lost some inches/centimeters.


Although we have a bunch of delicious recipes, some may take some more time then others to make. When you’re short on time, prepare easy recipes like the 90 second keto bread or the easy stuffed chicken.

If you don’t feel like cooking, you don’t have to. You can also just combine different foods from the keto food list. There are foods on that list that you don’t even need to cook. Think of a salad with canned tuna, toss in some nuts, some strawberries, avocado and then top it of with a ketofriendly dressing and you have yourself a healthy keto meal.

Another way to not spend too much time in your kitchen everyday is to mealprep: choose one day to prepare different keto meals for different days. Store them into some food containers and put them in the fridge or freezer. So you spend 1 day on preparing your whole week of meals, ready for you to eat.

If you don’t like to eat food that is older than 2 days, make extra for dinner, so you have another meal for lunch the day after.

We hear the excuse of ‘I don’t have the time to eat healthy’ too much, and it takes little time to prepare a salad or just grab a meal you prepared before out of the fridge or freezer and heat it up.


I read this phrase somewhere: ‘Keto is like marriage, it doesn’t work if you cheat’. And this is so true.

A lot of people go keto for the main reason to lose weight. So they start doing keto, and they lose some weight. Then they go back to their previous lifestyle of eating carbs and little fat. Which results in weight gain. Then they go back on keto for a few weeks, and this cycle goes on and on.

Also, to get into a state of ketosis you need to eat keto for a longer period of time. The minute you cheat too much, you raise your insuline levels because you provide glucose from carbs to your body, which your body will use as fuel instead of ketones.

Going keto is not a quick fix diet, yes you can lose a substantial amout of weight, but it shouldn’t be your main goal. Your main goals should be to have more energy, better focus, better sleep, better heart health, less to no sweet cravings, lower blood pressure, a healthy liver, and a reduced insuline level.

Now that you have the knowledgde to start, you can put everything you learned into practice. Every start is hard, but making little changes everyday, is what leads to success.

Always consult a professional before making any health changes.