Keto Diet Blog

Healthy Raw Food Diet Recipes

A diet of unprocessed, uncooked foods is the core of the raw food diet. The diet is used as a method of weight loss and detoxification. It is also used as a way to simply become healthier. Most raw food dieters have a diet that consists of 75%-80% raw food. Following the diet may take some adjustment at first, but the rewards are well worth it.

Avocado Salad


4 Ripe Avocados

2 cucumbers

2 tomatoes

1 cup sliced red onion

2 teaspoons vinegar

2 teaspoons olive oil

1 lemon or lime

Sea Salt


Cook and drain pasta. Cut vegetables and avocados. Mix them in a bowl. Sprinkle vinegar and freshly cut lemon (or lime) onto the salad. Salt to taste. Serve chilled.

Raspberry Lemonade


One Lemon

1 cup fresh raspberries

2 teaspoons honey


Place all ingredients in a blender. Blend until smooth. Serve chilled.

Avocado Dip


2 Avocados

¼ cup spinach

½ cup chopped tomato

¼ cup red Onion

Sea Salt


Finely chop spinach. Mash avocados and mix in spinach. Add chopped tomatoes. Add Red Onion Mix all ingredients thoroughly. Salt to taste.

Seared Salmon


2 fillets salmon

¼ cup red onion

¼ cup green pepper

Sea salt


Lightly sear both sides of the salmon. Sprinkle onions and green pepper onto the fillets. Salt to taste.

Keto Diet Blog

Sugar Free Diet Recipes – Cool Whip Peanut Butter Ice Cream

I’ve been on a quest to lose weight for about 2 years now. Well, to be honest, all of my life, but the last two years I’ve gotten pretty serious about it. I’ve lost significant amounts of weight 3 other times in my life and the common denominator to all of these decreases in weight was due to eating a diet free of sugar and simple carbohydrates. The sugar free diet is the method that has always worked for me. The problem is always finding good sugar free recipes to provide enough variety in the sugar free diet.

I’ve tried many different sugar free diet recipes and have found many that satisfy very well. Most of my favorite sugar free diet recipes include natural no sugar added peanut butter.

A very simple sugar free diet recipe, including peanut butter, can be made very easily and quickly and yields about 10 total carbohydrates per serving. I call it Cool Whip Peanut Butter Ice Cream. It’s very good. So good in fact that my family loves it too.

Here’s the recipe for Sugar Free Diet Cool Whip Peanut Butter Ice Cream

Two scoops of Extra Creamy Cool Whip (you can use other brands, but Extra Creamy Cool Whip yields the best results)

1 tablespoon of natural peanut butter – It should have no added sugar

Simply combine the only two ingredients in a bowl and stir it all together. It stirs kind of stiffly because the Cool Whip is cold and the peanut butter is very thick. Stir together until well blended…. AND DIG IN AND ENJOY!

This is a simple sugar free diet dessert treat that will satisfy your sweet tooth and help you stay on your low carb weight loss regimen.

For an added twist substitute Extra Creamy Chocolate Cool Whip for the regular. This gives you Sugar Free Diet Chocolate Cool Whip Peanut Butter Ice Cream. Bon appetite!

Keto Diet Blog

Summer Diet Recipes

Be sure to eat one whole banana or apple
1 piece toast with Tablespoon of peanut butter
1/2 cup of milk
1/2 cup freshly squeezed orange juice

Boiled egg
can of Tuna in water

mix tuna and chopped egg and onions together with fat free mayonaise
can add teaspoon pickled relish
put on whole wheat bread
Yogurt cup-any flavor
1- 8 oz. glass of ice water

1-8 oz glass of ice water

**any meat 4 oz red meat or 6 oz white meat
1 cup vegetables (can mix)

1 baked potato with teaspoon sour cream
or Cup of rice
or Cup of pasta
OR 2 slices of bread or bun if you have hamburger as meat-choice-
1-8 oz glass of ice water
**May drink iced tea with low sugar at this meal

1-8 oz glass of ice water

Do not eat after 8 pm!
**Excercise at least 4 times a week by walking and/or aerobics and stick to the above daily eating plan and you will see results after about 3 months. It helped me lose weight and I felt really good eating this way

Keto Diet Blog

My 3 Favorite Mufa Diet Recipes

With summer farmer’s markets opening up and gardens beginning to bear their early fruits of fresh spinach, lettuce and green onions, it’s easy to combine these fresh fruits and vegetables with Mufa recommended foods to create your own unique recipes.

It’s all in how you combine them to stay within that 400 calories a meal recommendation. Think small quantities of protein, add in your Mufa ingredient for that meal and lots of vegetables or healthy fruits.

Mufa Breakfast Oatmeal

Start you day with a hot, filling bowl of whole rolled oats oatmeal, cooked with 1/2 c. skim milk, 1 T. brown sugar, 3/4 c. whole rolled oats, 1/2 c. water and 1/2 t. cinnamon. I always just microwave this in a covered microwaveable container for about 1 minutes. Take out and stir, and then microwave for a second minute. I then add 1 T. greek style yogurt and sprinkle 1/4. c. toasted almonds or walnuts and a handful of blueberries or raspberries or even one chopped banana. You can vary the taste by the fruit you add.

Have a glass of juice and you’re still under 400 calories! I love this recipe. It makes a big bowl of hearty fruit and nut oatmeal that stays with you till you eat your morning 100 calories snack of almonds.

Mufa Lunch Salads

Lunch is easy when you make a salad the base of your meal, using a olive oil and viniagrette dressing and adding in various combinations of fruits and vegies and even lowfat cheeses or croutons.

My favorite Mufa lunch salad is a strawberry, spinach and romaine with feta cheese and slivered nuts. Again, choose our favorite nut for the salad. I like pecans or almonds in this salad.

Make your dressing with 1 T. olive oil and a couple of T. vinegar, add some favorite spices and shake it up. Toss with the salad, use a good handful of sliced strawberries. Again you can add some blueberries for additional flavor. The combination of sweet fruit, tangy spinach, 1 T. strong pungent feta and the crunchiness of the nuts is just extremely satisfying.

If you feel you have to have meat, you can add 1/2 sliced cooked chicken breast. sometimes will roast or pan roast 2 or 3 chicken breasts and keep them shredded or chopped in the frig to add to salads during the week.

Favorite Mufa Snack Recipe

The afternoon time always poses a challenge for me on a diet. It’s that time when my sugar levels go kind of wacky and I get so sleepy and often hungry. So having a snack that satisfies those cravings is essential to making it through to dinner time.

I make this up by the gallon and we use it all week.

I start with a combination of mixed nuts that are whole, natural and unroasted. Almonds, sunflower seeds, walnuts, and pumpkin seeds work well. You want about 8 c of them. I then toast them in the oven lightly for bring out their flavors. I toss the with dried cranberries, dried apricots, and raisins (totaling 2 cups of dried fruits) I add in 2 c. of dark chocolate chips. I then add in 2 c. of small pretzels. Toss all ingredients together, place in gallon jar with tight fitting lid and you have a wonderful grab a baggie and take off with it snack mix. 3/4 c. is considered a 150 calorie snack and often is almost too much to eat in one sitting. I can munch on it for several hours at my desk or while I’m out doing errands.

Favorite Mufa Dinner Menu

Grilled Salmon 4 oz, with steamed fresh asparagus, steamed baby carrots drizzled with olive oil and seasoned with fresh ground pepper and some lemon juice served over fresh jasmine or whole grain rice. For dessert. have a bowl of berries of your choice with 2 T. nonfat whipped cream.

One day’s worth of Mufa foods that total 1600 total calories.


Keto Diet Blog

Diet Soda BBQ Sauce Recipe

Do you reach for the bottle of BBQ sauce every time you grill meat, but you're trying to cut back on the carbs? Well, you're not alone. Personally, I've tried different recipes and never really found anything that I thought was fantastic; they end up being salty, thin, or otherwise not to my liking.

This recipe is based on a few different recipes; the original inspiration was the Apple City Barbecue Sauce recipe, with inspiration taken from others; what I've ended up with is a sauce that is almost completely unlike the Apple City recipe, and finds a balance between sweet and tart. Among the many substitutions was a ham flavor packet rather than bacon bits, diet cola and tomato paste instead of ketchup, and Splenda and molasses in place of brown sugar.

If you're used to Kansas City style sauces, this one is a little more tart than you may be used to; it also has a reddish color rather than brown. To make it look more "authentic", you may use 1/2 cup brown sugar instead of 1/2 Splenda, but the sugar content will be higher.

If you have anyone who doesn't like overly spicy foods, you may omit the cayenne and it will still have a hint of heat from the white pepper.

Diet Cola BBQ Sauce

  • 1 can diet cola (I use Coke Zero, but any should work)
  • 6 ounce can tomato paste
  • ½ cup apple cider vinegar
  • ½ cup Splenda
  • 1 tablespoon molasses
  • ¼ cup Worcestershire sauce (low-sodium soy sauce should be fine)
  • 2 teaspoons yellow mustard
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ¼ teaspoon white pepper
  • ¼ teaspoon cayenne pepper (optional)
  • 1 packet ham flavor (I use Goya Jamon)
  • 1 quarter cup unsweetened applesauce
  • pinch of cloves

Pour the can of diet cola into a large saucepan; pour in ham flavor packet and wait for bubbles to subside. Add tomato paste and stir until blended. Add rest of ingredients; stir and let simmer for 15 minutes. Set aside to cool. Should keep refrigerated for two weeks. Enjoy on your favorite grilled items whenever you would reach for commercial BBQ.

Keto Diet Blog

Low Cholesterol Diet Recipes

You might think that low cholesterol diet recipes are boring and flavorless. Not true. Low cholesterol diet recipes, in addition to garnering you the healthy benefits of fresh vegetables, fruits, grains, fish and lean meats, can be deliciously flavorful and also very slimming.

Low cholesterol diet recipes focus on vegetables, fruits, lean meats, seafood and low fat dairy. When using seafood for your low cholesterol diet recipes, it's important to remember that even though shrimp might be lower in calories, it is relatively high in cholesterol.

Let's start with some vegetarian low cholesterol diet recipes first:

Low Cholesterol Spicey Bean – Pineapple Salad

1 ripe pineapple, peeled and diced into small pieces (2 cups)

1 can garbanzo beans, drained and rinsed

1 can chick peas, drained and rinsed

1 can green beans, drained and rinsed

1 cup chopped celery

1/2 cup red onion

1/2 cup green pepper

1/2 cup red pepper

1 diced cucumber

1/2 cup balsamic vinegar

juice from 1 lemon

In large bowl, combine pineapple, beans, celery, onion, peppers and cucumber. Add lemon juice and balsamic and gently mix. Season with garlic powder, salt and fresh ground black pepper. Chill salad until it's ready to serve.

Low Cholesterol Fresh Tangy Apple Cole Slaw

1 head of green shredded green cabbage or 1 bag of coleslaw mix
1/2 large carrot, shredded
2 small apples, diced
1 cup shredded radishes
1 stalk celery, diced
4 green onion, diced
1 cup red wine vinegar
juice from 1 lemon
1 teaspoon Dijon mustard
1 teaspoon salt
1/2 teaspoon fresh ground black pepper.
1/2 teaspoon celery seed.

In a large bowl, mix veggies. Combine vinegar, lemon juice, salt, pepper and celery seek and mix into coleslaw mixture. Chill until ready to serve.

Low Cholesterol Marinaded Chicken

1 whole fryer chicken with skin removed
1 cup low sodium soy sauce
1 tablespoon brown sugar
1/2 teaspoon black pepper
1 teaspoon minced garlic
1 tablespoon fresh chopped parsley

Mix soy sauce, brown sugar, garlic, pepper and parsley. Pour over chicken and let it marinate for approximately 30 minutes. After 30 minutes, remove the chicken from marinade. Do not re-use marinade on cooked chicken. Discard marinade after use. Bake chicken at 375 degrees until internal temperature (taken with meat thermometer) reaches 180 degrees. Do not touch bone of chicken when taking temperature.

As you can see, low cholesterol diet recipes don't have to be tasteless and boring. There's no better time than summer to create your own low cholesterol diet recipes, when intensely flavorful vegetables, especially tomatoes are in abundance.

Keto Diet Blog

Diet Coke Chicken: a New and Healthy Recipe to Keep Dinner Interesting

Are you looking for something new, healthy, and simple to make for dinner? If you can keep an open mind, this is a fabulous dinner idea and it’s easy as pie! If you can look past the ingredients and try this recipe, you will absolutely love it!


4 medium, uncooked, skinless chicken breast

1 can of Diet Coke (or any other diet cola product)

1 cup of ketchup

(If you only want to cook 2 chicken breasts, just use a half can of Diet Coke and a half cup of ketchup)


Pour the can of Diet Coke into a medium skillet. Mix in 1 cup of ketchup until ketchup is somewhat separated. Place the 4 chicken breasts in the skillet. Preferably they will be mostly covered by the Diet Coke and ketchup mixture. Cover and simmer on medium heat. Once the sauce starts to thicken, you may want to stir occasionally. Cook for approximately 45 minutes. You will know when it is done, as ketchup and Diet Coke will turn into a thick marinara-like sauce.

This recipe creates extremely tender and juicy chicken breasts along with a sweet marinara-like sauce. You definitely do not taste the Diet Coke nor the ketchup, they come together to form a delicious sauce that nobody will ever guess the ingredients you started out with.

This dish is very tasty and healthy! One chicken breast has about 142 calories and 3 grams of fat. Diet Coke has no calories or fat. The following is a list of some healthy side dishes you can make to accompany the Diet Coke Chicken.

Healthy Sides:

Baked Potato with light margarine

Steamed Vegetables

Brown Rice

Side Salad with spinach leaves or romaine lettuce and fat free or light dressing

Vegetarian Baked Beans