Keto Kid Snack Recipes

I’m gradually weaning my babies off sugar, and onto the keto lifestyle. I have a suuuuuper fussy 7 year old that refuses to eat anything but nuggets and noodles, so this is going to be challenging for sure.

My other 3 children are keen to join in the lifestyle, and actually helped me bake all of the goodies you see here.


From left to right:

Left Front – Raspberry Gummy Lollies, Left Back – Chocolate Coated Coconut Bars, Right Back – Dagwood Dog Muffins, Right Front – Choc Coconut Fat Bombs.

Choc Coconut Fat Bombs


  • ½ cup coconut oil, melted
  • 1 tablespoon cacao powder
  • 10 drops liquid vanilla stevia
  • ¼ cup shredded coconut
  1. Combine the coconut oil, cacao powder, coconut and stevia. Spoon into molds – we used Poop Emoji and Mini hearts.
  2. Let harden in the refrigerator for about an hour. Pop the fat bombs out of the molds and put into a container.
  3. Store in the refrigerator for up to 7 days- if they last that long – kids LOVE THEM!

Raspberry Gummy Lollies



  • 2 Cups Raspberry Puree (see Directions)
  • ⅓ cup Lemon Juice, freshly squeezed
  • 1 teaspoon Stevia Extract
  • 6 Tablespoons Unflavored Gelatin.


  1. Wash your raspberries, and puree in a blender. Measure 2 cups of the puree and place in a medium-sized bowl.
  2. Stir in the lemon juice, and stevia.
  3. Tip the puree into a teatowel and squeeze as much liquid out as you can, into a bowl.
  4. Pour the mixture into a nonstick saucepan, sprinkle the gelatin overtop and let it sit for 5 minutes.  Stir it together and smush any big clumps of gelatin, don’t worry about the small ones, they’ll dissolve.
  5. Place the pan over medium-high heat and stir occasionally, until it comes to a light boil. Stir constantly when the mixture boils harder.  When you can’t stir the bubbles away, keep it on the heat for ~30 seconds and then remove from the heat.  Let the mixture sit for a few minutes so the foam/bubbles have a chance to go away, then carefully scoop the mix into your molds (We used a large syringe, to put the mixture into mini heart shape molds)
  6. Refrigerate until firm. To store,  keep gummy’s in an airtight container and refrigerate.

Chocolate Coated Coconut Bars



  • 1 cup unsweetened shredded coconut
  • 1 packet of stevia
  • 1 teaspoon vanilla extract
  • ⅓ cup coconut cream
  • 4 tablespoons coconut oil
  • 2 tablespoons unsweetened cocoa powder
  1. Mix shredded coconut with coconut cream, 1/2 of the vanilla extract and ½ packet of stevia and blend well with a spatula or a spoon
  2. Place the shredded coconut mixture on abaking tray lined with baking paper.
  3. Shape it into a flat rectangle about 1 inch thick
  4. Place in the freezer for 2 hours, until frozen solid
  5. Remove from the freezer and cut into 5 bars
  6. In the meantime you will prepare the chocolate coating:
  7. Melt coconut oil in a small bowl.
  8. Add cocoa powder remaining stevia and vanilla extract to the coconut oil
  9. Now dip the bars in the cocoa mixture, and turn to all sides to coat evenly. It helps if the bars are frozen solid so they won’t break.
  10. Place bars back on the tray.
  11. When all bars are all coated put in the refrigerator to harden.
  12. The bars can be kept in the fridge for harder consistency or at room temperature for softer.
  13. Cacao will melt if kept at a temperature too high.

Dagwood Dog Muffins



  • 5 hot dogs, each cut into 5 pieces
  • 2/3 cups of coconut flour
  • 1/2 cup of butter, melted
  • 8 eggs, beaten
  • 1/4 tsp of salt
  • 1/2 tsp of baking powder
  • Optional:  Sugar Free Maple Syrup


Preheat the oven to 180C.  Whisk the coconut flour, salt, and baking powder together.  In a separate bowl, combine melted butter and eggs.  Add wet to dry ingredients and mix well. Then add maple syrup.

Grease a mini-muffin pan and fill each muffin cup almost full with batter.  Stick a piece of hot dog vertically into the center of each one.  Bake for 20 – 25 minutes or until golden brown.


How to get a Bikini Butt!

Will your butt make the cut to a beach-ready bod? These workouts will help you achieve that bikini-worthy rear.

If you think you need a little help in the lifting and toning department, there is no better time than now to take action!

Thanks to these YouTube fitness babes, we share three workout routines to help shape and sculpt your buns to bikini butt glory. Summer booty, here we come!

Want the perfect beach body? Tone It Up babes Karena and Katrina are your best girlfriends. The Bikini Series is their most-loved series to date, and these ultimate beach babes will grill you hard to achieve your desired body — with gorgeous smiles to boot(y).


Featuring top fitness trainers like Jillian Michaels, Denise Austin and Jane Fonda, we know we are in safe hands when it comes to getting the most out of our workouts.

The 30-Day Butt Lift workout system consists of “an intense lower body workout that focuses specifically on the glutes to burn fat, tighten the abs, tone the legs, and sculpt a strong and shapely butt”.

Try the first routine and your muscles will be burning but stick with it for a great booty boost.


If you hate squats with a vengeance, this workout by creator of POP Pilates Cassey Ho is for you. No squats and no equipment required — just the way we like it. With Cassey’s chatty and lively manner, you’ll think you’re engaged in a fun workout with your best friend. We wouldn’t have it any other way.

ULTIMATE Keto Coleslaw



Give it a try sometime – it’s sweet, and crunchy and just so yum! We had it with Keto Friendly BBQ Pulled Pork.


1 (16 ounce) packagecoleslaw mix (we chopped our own)
1⁄4 cup thin sliced onion
1⁄3 cup sugar substitute
1⁄2 teaspoon salt
1⁄8 teaspoon fresh ground black pepper
1⁄2 teaspoon celery seed
1⁄2 cup mayonnaise
1⁄2 cup heavy cream (whipping)
1 1⁄2 tablespoons white vinegar

Mix the mayo ingredients together and add it to the shredded cabbage mix! 👌

Mistakes You May Be Making on Keto

The ketogenic diet is probably the most  complex eating plans out there. There are so many things that can go wrong, BUT for many it has been LIFE CHANGING!  For some it can turn into a nightmare. That’s because of these common keto mistakes.


#1 Getting into Ketosis – to induce nutritional ketosis, you have to have a low blood glucose level and a higher concentration of ketones. The optimal level is between 0.5 and 3.0 mMol-s.  This happens after prolonger period of fasting or by restricting carb intake for about 2-3 weeks.

#2 Not Restricting Carbs Enough – The most common mistake is not restricting enough carbs. How low you need to go, varies person to person and their tolerance, but the guideline is 20-50 grams of NET carbs. (20g is usually for losing weight, 50g is generally maintenence)

The lower you go the faster ketosis will happen. Initially it is advised to keep it between 20-30g.

#3 Eating the wrong foods  – processed foods come in many shapes and forms, and being able to identify what’s good and whats bad for you and your journey is vital! What not to eat on keto are highly inflammatory vegetable poils, trans fats and processed meat that’s cured in sugar, dextrose.

#4 Hydration – Carbs make the body hold onto water. Once you stop eating carbs, you’ll also flush out a lot of water. The initial weight loss a lot of people experience is caused by your body removing the water its held.

Try This Recipe for an Electolyte Drink

Being hydrated is a keto mistake you dont want to be making. They will make symptoms like keto flu more severe. The recommendation of 8 cups of water a day is inadequate when eating low carb – you need to INCRASE your mineral intake as well. Add a pinch of sea salt to your water.

#5 Being Stressed – Another mistake is not sleeping enough and being stressed out. It can also be the secret thing that stops you from getting into a ketogenic state.

If there is too much stress in your life, you’ll release mre adrenaline and glucose into yoru blood stream, this hinders the utilization of ketones and halts the adaption process. Every time you get angry, you’re raising your glucose levels in the blood and become a sugar burner again.

#6 Working out the wrong way – Ketosis is a great performance enhancing tool as well. The problem is that those advantages become apparent only after correct fat adaptation. This takes a long time (several months) and needs to be accompanied by training the right way

#7 – Not Committing Long Term – The biggest keto mistake would be to quit halfway through (I’ve done this, don’t worry!) The ketogenic diet shouldn’t be a quick and easy tool for weight loss although it IS extremely effective at burning FAT!
It should be a complete lifestyle change.

Would you like to try drinking your ketones? Give Keto//OS a try today! 


16 Health Benefits of Avocado

Like many fruits, most of avocado is made of water. Following are the percentage of nutrients in avocado:

  • Water 73%
  • Carbohydrates 8.5% (mainly fibers)
  • Fat 15%
  • Protein 2%

Here we will talk about the nutrients in more detail.

  • Carbohydrates: Compared to other fruits, avocados have very less sugars. 68 grams (almost half an avocado) contains only 0.5 grams of sugar. This sugar is in three major forms; glucose, fructose and galactose. Because they have a low sugar content, avocados are considered beneficial in maintaining the blood pressure. A fruit high in sugars is expected to raise the blood pressure greatly.
  • Fiber: 79 percent of the carbohydrate content is fiber. Then there is also dietary fiber that being a dietary component plays many important roles. It is very beneficial for health.  Fiber helps in regulating appetite, feeds the friendly bacteria present in the digestive tract and also reduces the chance of having many diseases.
  • Fat: Avocados have an unusually high fat content compared to that of other fruits. Avocado is packed with fatty acids. Oleic acid is one of the most abundant fatty acid, which is also present in olive oil. Oleic acid is said to reduce inflammation issues and has positive effects on cancer patients. Animal studies show that avocado oil is a good source of healthy fats. These fats are protective against inflammation, heart problems and diabetes.


Keto Burger Buns –

So what are the 16 benefits of an avocado?

  • Aids in absorpting nutrients from plant foods.
  • Protection for the eyes.
  • Lowers blood cholesterol level
  • Increases the good (HDL) cholesterol, decreases (LDL) cholesterol, decreases blood triglyceride levels.
  • Helps in weight loss.
  • Good for the teeth.
  • General health improvements.
  • Higher potassium than bananas – Bananas 10%, Avocados 14%
  • Adventageous for pregnant women.
  • Incredible nutrition.
  • Works against arthritis.
  • Protection from Liver Diseases: eating avocado increases gluthathione levels in your body. Because it contains Vitamin E and K, avocado is famous for  it’s anti inflammatory characteristics.
  • Good for your skin.
  • Great for bones.
  • Makes your mood better.
  • High Fibre content – per half fruit, avocados contain almost 6-7g of dietary fibre.