Herb Crusted Roast Pork

This herb crusted pork roast can be made with pork loin, but because it’s less expensive, more forgiving and fattier, I prefer it with a pork shoulder/butt. While pork is safe to eat at 145 degrees, you’ll want to cook this roast (if using shoulder/butt) to 180 degrees, so that roast breaks down enough to be tender, while still being sliceable. I give a rough timeline, but a meat thermometer comes in very handy and should be relied upon more so than any recipe’s stated cook time when you’re preparing meat. It’s really the only way to ensure consistent results.


4 lbs pork shoulder/butt untrimmed, whole
2 tbsp chopped garlic
2 tbsp (or 5 to 6 sprigs), fresh chopped rosemary
2 tbsp fresh chopped thyme
1 to 2 tbsp course Kosher salt (depending on taste)
black pepper to taste
¼ cup avocado oil or lard


Place the pork shoulder, fat cap up, in a baking dish. Make scores in the fat cap with a very sharp knife. I prefer a diamond pattern.

In a sperate bowl, combine all other ingredients to create a wet rub/paste.

Massage the wet rub/paste all over the roast, making sure that it reaches the inside of the scoring you created.

Baked in a 300 degree oven, uncovered until the roast reaches 180 degrees internal temperature (approximately 40 minutes per pound). Use a meat thermometer to ensure doneness.

Allow to rest for 15 minutes, then slice and serve with low carb sides, such as steamed broccoli, keto gravy and cauliflower mash.

Instant Pot Kalua Pork

Kalua pork/pig is delicious and nutritious! It is traditionally an entire pig, roasted in an Imu (Hawaiian pit oven dug into the ground) that gained popularity as a Luau food at hotels in the Hawaiian Islands, but was historically a centerpiece dish, reserved for Hawaiian royalty at large feasts and celebrations. It is typically covered in banana and ti leaves. Today, we can enjoy the taste of this royal dish any time, with a pork shoulder/butt roast, roasted low and slow in your oven, or even easier, cooked in your Instant Pot.

There are many IP Kalua Pig recipes on the internet, however many of them have a long list of ingredients and additions. A good Kalua pork requires only pig, salt and liquid smoke to impart that smoky flavor that you lose when you don’t bury it in the ground. That’s it. The result of sticking to these simple ingredients is a virtually carb free, perfectly salted taste sensation.

While most folks still eat rice to accompany this dish, I don’t bother with rice anymore. Instead, stir fry some cabbage on the side, or better yet, mix the cooked pork right into your wok with the cabbage and make Kalua pig and cabbage. Then throw a fried egg on top. Delish!


4 lbs boneless pork shoulder/butt roast
Alaea Red Hawaiian Sea Salt
Liquid Smoke


Cut pork shoulder, untrimmed of fat, into 2 inch cubes and place in your Instant Pot.

Notice I don’t give a quantity of liquid smoke. Just sprinkle enough liquid smoke to moisten over the pork and rub it in.

Notice too that I don’t give a quantity of sea salt. Just grab a handful of salt and rub it all over the moistened pork. Rub it in there. Now grab a pinch or two more and rub it in for good measure.

Add a quarter cup of water to your Instant Pot and set it on high pressure for 40 minutes. After cycle has completed, allow pressure to release naturally.

Remove Kalua pig from Instant pot with a slotted spoon and shred with two forks. Serve!

Kalua pork keeps and freezes very well. To reheat, throw it (including it’s cold fat/juice) in a hot wok or sauté pan, stirring constantly, until heated through.

Low Carb Instant Pot Pork Carnitas

This recipe produces highly flavorful pork carnitas that don’t contain the sweet citrus fruit, thereby reducing the overall carb count. My favorite way to enjoy carnitas is inside “Keto Street Tacos”, which is simply all the ingredients of a good street taco, stuffed inside a big leaf of lettuce. Think hot sauce, diced onion, chopped cilantro, sliced jalapeño, sliced red radish, pickled cabbage and crumbled Cotija cheese. Yum.

The nutritional information provided is for the carnitas only. If you count carbs, any of your toppings should be calculated separately. Also, please not that I’ve calculated the serving size as a half pound of carnitas- that’s a lot! I think I can put down between a quarter to a third pound before I get super stuffed.


4 lbs boneless pork shoulder/butt, cut into 2 inch chunks
2 tbsp softened lard or avocado oil
1 tbsp sea salt
1 tbsp garlic powder
½ tbsp ground coriander seed
1 tbsp ground cinnamon
1 tbsp Mexican oregano
½ tbsp ground cumin
2 tbsp lime juice
1 cup chicken broth, sweetener free


Break down pork shoulder roast into 2 inch cubes

In a separate large bowl, combine all the spices and the lard or oil to create a spice rub/paste.

Add pork chunks to the spice rub/paste and toss to coat pork with the rub.

Add the spiced pork, chicken broth and lime juice to your Instant Pot.

Set your Instant Pot to high pressure for 40 minutes. After timer goes off, allow natural pressure release.

Remove pork from Instant Pot and place on a baking tray. Shred the pork with two forks, then pour small amount (just to moisten) of juices from the instant pot over the pork. Spread pork in an even layer and place for just five minutes in a 450 degree oven to crisp the pork. Serve immediately.

Carnitas can be made ahead and refrigerated for a few days or even frozen. If making ahead, don’t crisp the carnitas. Just pack the carnitas away with a little of the left over liquid and store them away, then crisp them when you’re ready to eat them. I’ve even crisped them on a griddle over a camp fire while in the wilderness!

Keto Sweet Cinnamon Chaffles

Keto Sweet Cinnamon Chaffles will really satisfy that craving for cinnamon toast or french toast. A pat of grass fed butter (not included in nutritional information) make these decadent and satisfying.

Please note that the sugars listed in the nutritional information are for Allulose, which has little to no impact and therefor can be disregarded in your daily carbohydrate tracking.


1 large egg
43 g or 1/2 c. shredded mozzarella cheese
¼ tsp baking powder
¼ tsp konjac flour/glucomannan powder
1 tbsp allulose (or other sweetener of choice)
1 tsp cinnamon
1 tsp pure vanilla extract


Mix all ingredients well in a bowl.

Pour half of the chaffle mixture into a preheated mini waffle iron such as a Dash.

Cook for 4 minutes and remove (during the cooking process, due to the konjac and baking powder, chaffles will rise significantly but will “deflate” upon removal).

Repeat cooking process with the other half of chaffle batter.

Spread butter over chaffles if desired and enjoy!

Keto Air Fried Coconut Shrimp

Coconut shrimp was never so delicious or so healthy! Eat them all up yourself or serve them at your next dinner party. Your guests will never know they’re Keto! Eat them just like this, or make my Sugar Free Asian Sweet Chili Sauce to dip them into!


12 large raw shrimp- 16 to 20 count, deveined and butterflied
coconut oil cooking spray
Egg Wash
1 large egg
1/4 to 1/2 tsp garlic powder
1/4 to 1/2 tsp ground ginger
1/4 to 1/2 tsp white pepper
1/4 to 1/2 tsp salt
½ cup Pork Panko
¼ cup unsweetened shredded coconut
1 tbsp Allulose


In a bowl add egg, garlic powder, ginger, white pepper and salt. Beat well with a fork to combine.

*Note: I use 1/2 tsp. of each seasoning however each of the seasonings listed here create a certain amount of “heat” on the tongue. If you prefer a milder taste, start with 1/4 tsp. of each and adjust per your preference. You may also substitute black pepper for the white, but use less.

Place your prepared shrimp in the egg wash and toss to coat well and evenly.

In a separate bowl, combine Pork Panko, shredded coconut and allulose.

Note: I prefer a finely milled coconut, such as Bob’s Red Mill brand.

Prepare your air fryer by spraying the basket with coconut oil cooking spray.

Remove shrimp from the egg wash one at a time and dredge through the dry mix to coat well. Lay each shrimp in the bottom of your air fryer basket. Shrimp should be in a single layer with a little room.

Note: I can fit six shrimp at a time in my air fryer, so I would cook this entire recipe in two batches.

Fry for 7 minutes at 380 degrees.

Note: Cook times may vary due to differences in air fryers or shrimp sizes. I suggest that you start with a 5 minute cook time and add additional time, in minute increments the first time you make this recipe.

Alternatively, you can make this recipe in larger batches in your oven on a cookie sheet. Just spray your cookie sheet with coconut oil cooking spray and bake on a 375 degree convection setting for approximately 7 minutes, checking them after 5 minutes.

Sugar Free Asian Sweet Chili Dipping Sauce

Make this sugar free Asian Sweet Chili Sauce to dip your Keto Coconut Shrimp in!


½ cup allulose
½ cup water
2 tbsp chili garlic sauce
2 tbsp rice vinegar
1 tbsp tamari or coconut aminos
1/4 to 1/2 tsp glucomannan powder/konjac flour


Heat allulose, water, rice vinegar, tamari and garlic chili paste in a sauce pan over a medium heat, whisking constantly until it just comes to a boil.

Turn heat to low and continue to whisk and simmer sauce for two to three minutes.

Sprinkle 1/4 tsp. glucomannan powder/konjac flour into the sauce mixture and whisk vigorously. Begin cooking for one minute more. Sauce should thicken to a “dipping consistency”. While the sauce will continue to thicken as it cools, you may add more glucomannan, 1/8 tsp. at a time, up to a total of a 1/2 tsp. if it appears too thin- but remember, glucomannan is very powerful stuff!

Pour into an 8 oz. mason jar and allow to cool without a lid. Once completely cooled, lid the jar and refrigerate.

Keto 3 Ingredient Chewy Caramels

Make these Keto, diabetic friendly chewy caramels and keep them in the fridge for when a sweet tooth hits!


1 stick Unsalted butter
1 cup Allulose
1 tsp Vanilla extract


Melt butter over low heat in a heavy bottom sauce pan.

Add Allulose sweetener and whisk constantly until completely dissolved in butter.

Continue constantly whisking over low heat until mixture begins to change color. This will take a while. Be patient. You’re looking for light brown.

Use a candy thermometer to bring your caramel mixture to the high end of the firm ball stage, usually between 245 and 250 degrees.

This can vary widely due to elevation differences, poorly calibrated thermometers, etc. Alternatively (and preferable in my opinion), you can drizzle a small amount of caramel into a glass of ice water. When you remove the caramel, it should form a soft ball when rolling between your fingers.

Remove from heat and continue whisking for a minute or so, then whisk in the vanilla extract. It’ll spit and bubble! Because the alcohol in the extract is evaporating in the hot caramel. Science is cool.

Carefully (it’s hot!) pour the caramel onto an eighth size (10x7x1) sheet jelly roll pan (which is just your basic cookie sheet with a lip). No need to use parchment or oil. The butter in the caramel is pretty non-stick.

Place the pan in the fridge for 4 hours to set and cool.

Remove from the fridge and cut into 1 inch squares. Wrap each square in wax paper and keep stored in the refrigerator. Alternatively, you can pour caramel into a mini muffin tin lined with mini cupcake papers.

Optionally, sprinkle the top of your caramels with flake salt or when setting them up in cups, add an almond, a couple of hazelnuts, a macadamia nut or a pecan. Don’t forget to adjust the nutritional information to include any of these additions!

Easy Napa Cabbage Kimchi

Cabbage Kimchi is a fermented nutritional powerhouse, especially for your gut biome. And it’s delicious, from the first bite to the funky last.

Eat kimchi straight after day 3 or as it ages, add it to recipes such as Keto Kimchi Cauliflower Fried “Rice” or Korean Sunduboo (silken tofu stew).

Rice flour isn’t Keto, it’s true. But it is necessary for the fermentation process to occur, which eats the starches and reduces carb content. The nutritional information provided is before the carb content is naturally reduced, as there is no way to judge how much is removed. But even before factoring the fermentation process, this recipe is a low-carb, gut friendly, anti-inflammatory treat.


6 lbs Napa (Chinese) cabbage
1 cup Sea salt (I use a course grind red Hawaiian sea salt. Use any course grind sea salt however.)
8 Scallions, cut into half inch long pieces
1 lb Mu (Korean radish) or Daikon (Japanese radish), peeled and cut into matchstick pieces
1 tbsp rice flour
½ cup Gochugaru (Korean chili pepper flakes) coarse ground
4 tbsp Fish sauce
3 tbsp minced garlic
2 tsp grated ginger
½ cup Water


Dissolve half the salt (1/2 cup) in about 2 quarts water in a large bowl or pot.

Cut the cabbage(s) in quarters lengthwise and wash them in the salt water solution you’ve just made.

Shake the excess water from the cabbage, then cut the cabbage into 2 inch pieces. Discard the core.

Once well drained, discard the salt water and place the cut cabbage in the bowl/pot. Sprinkle on the remaining 1/2 cup of salt and mix it through with your hands. Allow to sit, uncovered for 4 hours (over time cabbage will release all it’s water).

Once the cabbage has soaked, place in a colander and rinse very well, at least twice. Allow to drain completely.

Place Mochiko flour in a small sauce pan with 1/2 c. of water. Stir to dissolve and place under low heat. remove from heat when a thin paste has formed and allow to cool.

Add gochugaru, garlic, ginger, fish sauce and water to the rice paste and mix well.

Now put on some rubber gloves. It’s best if they’re elbow length, like kitchen gloves.

Transfer paste to a very large bowl or pot and add to it the daikon and scallions. Mix well. After those ingredients are well incorporated, also add your well drained cabbage. Mix it all together by hand. Really get in there!

Transfer everything in the bowl, including excess liquid into a gallon size jar with an airtight lid or better yet, fermenting lid.

Place your new kimchi on the counter for two to three days, then transfer to your fridge. Kimchi will keep in the fridge for several weeks.

Air Fryer Keto Chicken Nuggets

A Keto, low carb, kid friendly, grain free, dairy free, sugar free chicken nugget you can make in your air fryer in just 10 minutes.

Although this recipe makes 2 servings, I typically eat the whole thing to meet my macros.


6 oz Boneless, skinless chicken breast
1 Large egg
2 oz Pork Panko
1 tsp Salt
½ tsp Ground black pepper
½ tsp Granulated garlic
¼ tsp Cayenne pepper (optional)


Cut 6 to 7 oz. chicken breast into 1 inch chunks.

Beat the egg in a bowl and toss in the cut chicken pieces, turning them in the egg mixture to coat.

2 oz. of Pork Panko is a cup. Put the Pork Panko in another bowl, add the rest of the ingredients and stir with a fork to incorporate well.

Remove one piece of cut chicken from the egg mixture at a time and dredge it through the Pork Panko mixture to coat. Repeat until all chicken pieces are coated.

Place in a single layer in your air fryer basket. Fry for 10 minutes at 400 degrees.