Ready 4 Wellness (2026)

06/08/2020

Chocolate Chip Skillet Cookie

Ingredients
3/4 cup butter melted
2/3 cup low carb sweetener I use Lakanto
2 eggs
2 teaspoons vanilla extract
3 cups almond flour
1/2 tsp baking soda
1/2 tsp salt
1 cup low carb chocolate chips
2 tbsp oat fiber
1/4 tsp xanthan gum

Instructions
Pre-heat oven to 350F and grease a 10 inch with cooking spray and set aside.
Using a hand mixer add melted butter and sweetener to a medium bowl and blend. Cream together until mixed.Add 2 eggs and vanilla and mix until fully combined. Next, add in almond flour, baking soda, oat fiber, xanthan gum and salt.
Mix until dough forms. Next, fold in low carb chocolate chips with a rubber spatula until fully combined.
Press dough evenly into your greased skillet and smooth the top with the back of the spatula.
Bake in the pre-heated oven for 20-25 minutes. 20 minutes in my oven.
Cut into 10 slices and serve with your favorite keto friendly ice cream.

Notes
Please make note that OAT FIBER is NOT oat flour. If you use oat flour it will significantly affect the carb count.

Nutrition
Calories: 387kcal | Carbohydrates: 16g | Protein: 10g | Fat: 36g | Saturated Fat: 13g | Trans Fat: 1g | Cholesterol: 69mg | Sodium: 315mg | Potassium: 16mg | Fiber: 11g | Sugar: 1g | Vitamin A: 473IU | Calcium: 80mg | Iron: 1mg

05/08/2020

KETO GOAT CHEESE PIZZA WITH PROSCIUTTO AND ARUGULA

INGREDIENTS
KETO FATHEAD PIZZA DOUGH
1 Cup shredded mozzarella cheese
3/4 Cup almond flour
1 Tablespoon cream cheese
1/2 teaspoon garlic powder
1/2 teaspoon baking powder
1 egg
pinch of salt

OLIVE OIL AND BALSAMIC PIZZA SAUCE
3 Tablepoons olive oil
1 Tablespoon balsamic vinegar
5 drops of sweetleaf stevia drops sweetener
1/4 teaspoon pink Himalayan salt
freshly ground black pepper to taste

PIZZA TOPPINGS
2-3 slices prosciutto, torn into bite-sized pieces
4 ounces of goat cheese, crumbled
3/4 Cup shredded mozzarella or gouda
1 cup fresh arugula (or more)

INSTRUCTIONS
KETO FATHEAD PIZZA CRUST
Preheat the oven to 375°F. Butter a pizza pan.
To make the dough, add the mozzarella and cream cheese to a microwave safe medium-sized bowl.
Microwave the cheeses for 60 seconds and stir with a fork. Immediately return to microwave and cook it for 30 second intervals as many times as needed until cheese is melted and stretchy.Mozzarella and cream cheese for fathead pizza dough
Add the almond flour, baking powder, salt, and garlic powder. Knead into the cheese until all ingredients are incorporated.adding the dry ingredients to the lo carb pizza crust
Knead the egg into the dough, using wet hands if it's sticky. This should take about 3 minutes to get the egg completely kneaded into the dough.Keto pizza dough kneaded into ball
Place a large piece of parchment paper on a flat surface. Roll the dough out 1/4" thick on the parchment paper to the size and shape of your pan.Keto pizza dough rolled out on parchment paper

To put the flattened dough on your pan, place the pan upside down on the dough. Place one hand on top of the bottom of the pan and one hand underneath the parchment paper. In one swift movement, flip the dough and pan so that the dough is on the pan. Gently peel the paper off the dough.
Bake at 375°F for 8-10 minutes until the dough is slightly golden.

MAKE THE BALSAMIC PIZZA SAUCE
Add all of the sauce ingredients in a dressing shaker or sealed container and shake until thoroughly combined.Ingredients for keto balsamic pizza sauce
Spread evenly over the pizza crust immediately before the oil and vinegar separate, using the back of a spoon.

TOP THE KETO PIZZA AND BAKE!
Sprinkle the mozzarella (or gouda) on the pizza crust evenly. Place the prosciutto evenly spaced on the cheese. Sprinkle the goat cheese on the pizza.Goat cheese, prosciutto, mozzarella on fathead pizza dough

Bake at 375°F for 8-10 minutes or until the cheese is melted.Baked prosciutto pizza
Remove from the oven and sprinkle with arugula. Cut into 8 slices and serve with extra arugula, if desired.

05/08/2020

CHEESY KETO BRUSSELS SPROUTS & BACON

Ingredients
5 cups Brussels Sprouts (washed and halved)
2 tbsp bacon grease or butter
1 oz cream cheese, softened
2/3 cup heavy cream
1/2 cup cheddar cheese
1/4 cup parmesan cheese
2 tbsp mozzarella cheese
1 tsp garlic powder
1 tsp parsley
1/2 tsp paprika
1/2 tsp salt

Instructions
Preheat oven to 350 degrees.
Wash and dry fresh Brussels Sprouts, then cut in half. You should have approx 5 cups. (I bought a 16 oz package of fresh whole Brussels Sprouts.)
If you don't already have cooked bacon on hand, heat a cast-iron skillet (or another oven-safe skillet) on the stove until it is warm, then cook approx 6 pieces of bacon.
Remove the bacon from the skillet and reserve 2 tbsp of bacon grease.
If you already have bacon cooked on hand, add two tablespoons of butter to the skillet. Once it has melted, add Brussels Sprouts, and saute for 12 min on medium/low heat (my stove setting was on 2). Stir a couple of times during cooking to brown the surface of the Brussels Sprouts a bit.
In a small bowl, soften the cream cheese, then add heavy whipping cream and mix with a whisk until thoroughly combined.
Add the heavy whipping cream mixture, cheeses, garlic powder, paprika, salt, and pepper.
Stir, then sprinkle the 1/2 cup of crumbled bacon on top.
Bake for 10-14 minutes or until the cheese sauce is bubbly.
Sprinkle parsley on top and enjoy!

Notes
The nutritional information provided is based on 8 servings divided evenly.

Nutrition
Calories: 189kcal | Carbohydrates: 6g | Protein: 6g | Fat: 16g | Fiber: 2g

05/08/2020

KETO JALAPENO POPPER CHICKEN CASSEROLE

Ingredients
8 ounces cream cheese softened
1 cup sour cream
2 tablespoons minced onion
1 teaspoon minced garlic
1/2 teaspoon smoked paprika
Salt and pepper
2 pounds boneless skinless chicken breast or thighs cooked and shredded
1/2 pound jalapeno peppers
2 cups shredded sharp cheddar cheese
8 ounces cooked and crumbled bacon

Instructions
Preheat oven to 350 degrees. Spray a casserole dish with cooking spray.
In a large bowl, combine the cream cheese, sour cream, minced onion, garlic, and paprika. Season to taste with salt and pepper.
Stir in the shredded chicken and spread in the bottom of the prepared casserole dish.

Cut the tops of the jalapeños and cut lengthwise. Carefully remove the seeds and ribs (the white part). Slice into thin strips and sprinkle on top of the chicken mixture.
Top with cheddar cheese bake for 25 minutes. Top with the bacon and cook for 5 minutes longer.

04/08/2020

Layered Taco Salad Dip with Ground Beef

Ingredients
Refried Soy Beans (Optional):
15 ounces black soy beans See Note
1 tablespoon olive oil extra virgin
1/2 teaspoon salt
1 1/2 teaspoons minced garlic
1 1/2 teaspoons chili powder
1 tablespoon unsweetened almond milk or coconut milk

Taco Seasoned Ground Beef:
1 1/2 pounds ground beef See Note
1 small onion diced
3 cloves garlic minced
1 tablespoon chili powder
1 teaspoon cumin
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1/2 teaspoon paprika
1 1/2 teaspoons sea salt
1 teaspoon black pepper

Additional Toppings:
4 ounces sour cream
4 ounces cream cheese softened
8 ounces guacamole
2 medium tomatoes diced
8 ounces cheddar cheese shredded
3.8 ounce can sliced black olives optional

Instructions
Refried Soy Beans (if using):
Drain can of soy bean and rinse beans.
Place beans in blender or food processor and process until smooth. Blend in remaining ingredients.
Heat olive oil in medium skillet. Cook bean mixture until softened.

Taco Seasoned Ground Beef:
In large skillet, brown ground beef with onion and garlic.
Drain off an fat, then mix in remaining seasonings.

Layers:
In small bowl combine sour cream and cream cheese. Set aside.
In 13×9 baking pan, layer in the following order: refried soy beans, taco seasoned ground beef, sour cream mixture, guacamole, tomatoes, and shredded cheese.
Top with sliced black olives if desired.
Serve on top of lettuce for salad or with low carb tortilla chips as a dip.

Notes
If omitting the bean layer, use another 0.5 to 1 pound of ground beef with additional seasonings.
A low carb taco seasoning can be used in place of the mixed spice blend for the seasoned ground beef.

04/08/2020

Low Carb Strawberry Pretzel-Less Salad

INGREDIENTS
2 0.3 oz boxes of sugar free strawberry gelatin
8 oz of strawberries, sliced
8 oz of cream cheese, softened
¾ cup of Swerve sweetener
1 cup of heavy whipping cream
3 cups raw pecans, chopped
1 stick of butter

Directions:
Preheat oven to 350 degrees F.
Add the gelatin to a bowl and pour 2 cups of boiling water over top.
Whisk until the gelatin is melted and then set aside to cool. (Can also use the quick set method on the box.)
Melt butter in microwave while adding pecans and 1/4 cup of Swerve to a food processor.
Pulse until the nuts are sticky.
Add nut mixture to melted butter and mix well. Place into a large baking dish (I used a 13 x 9) and press down to make the crust.
Bake for 15 minutes and let cool.
In the meantime using a hand mixer, cream the rest of the Swerve and cream cheese. Add in the cream and whip until nice and creamy and fluffy.
Pour and smooth the cream cheese mixture over the cooled crust, making sure to make a solid layer so the gelatin won’t leak through.
Mix the strawberries into the gelatin and then pour over the cream cheese layer.
Refrigerate for 4 hours before eating.

Notes:
NUTRITION INFORMATION: YIELD: 24 SERVING SIZE: 24 Servings
Amount Per Serving: CALORIES: 199NET CARBOHYDRATES: 1.6g

04/08/2020

KETO STRAWBERRY ICE CREAM – NO CHURN RECIPE

Ingredients
12 ounces strawberries
1/4 cup BochaSweet (or allulose or xylitol)
1 1/2 cups full fat sour cream
1 tsp vanilla extract
1 1/2 cups heavy cream
1/3 cup powdered Swerve Sweetener

Instructions
Place the strawberries and the BochaSweet in a blender or food processor. Blend until almost pureed but some chunks still remain.

In a large bowl, whisk together the sour cream, vanilla extract, and strawberry mixture until thoroughly combined.

In another large bowl, whip the cream with the powdered Swerve until it holds stiff peaks. Gently fold the whipped cream into the strawberry mixture until just a few streaks remain.

Transfer to an airtight container and freeze until firm, at least 6 hours.

Recipe Notes
This ice cream will freeze quite hard the longer it sits in the freezer. To offset the iciness, you can add a few tablespoons of vodka to the strawberry mixture.

Nutrition Facts
No Churn Strawberry Ice Cream
Amount Per Serving (1 serving = 1/2 cup)
Calories 202Calories from Fat 167
% Daily Value*
Fat 18.6g29%
Carbohydrates 4.4g1%
Fiber 0.6g2%
Protein 1.7g3%
* Percent Daily Values are based on a 2000 calorie diet.

03/08/2020

Alice Springs Chicken

Ingredients

1 tablespoon unsalted butter
8 ounces button mushrooms sliced
1 pound chicken breast cooked any way you like
1/2 cup Keto Honey Mustard
4 slices bacon crisped
2 ounces Monterey Jack cheese shredded
2 ounces cheddar shredded
1 tablespoon chives for garnish

Instructions
Heat the butter over medium heat in a medium-large skillet. Add the mushrooms and cook until softened, about 8 minutes, stirring occasionally.
Preheat the broiler. Line a baking tray with foil.
Place the cooked chicken breasts on the tray and top each with 2 tablespoons Keto Honey
Mustard. Lay 2 slices of crisped bacon on top of each chicken breast, and divide the mushrooms on top. Sprinkle on the cheese and then the chives.
Broil until the cheese is melted (stay with it because it happens fast).
Serve warm.

Nutrition
Calories: 563kcal | Carbohydrates: 4g | Protein: 38g | Fat: 46g | Saturated Fat: 11g | Cholesterol: 122mg | Sodium: 444mg | Potassium: 669mg | Fiber: 1g | Sugar: 1g | Vitamin A: 405IU | Vitamin C: 3mg | Calcium: 214mg | Iron: 1mg

03/08/2020

MAD CREATIONS KETO LEMON BARS

Ingredients

SHORTBREAD
190 g butter melted
1/2 cup (100g) sweetener, I use Sukrin:1
2 teaspoons vanilla extract
Pinch salt flakes
3 cups almond meal 300g

LEMON FILLING
3/4 cup (95g) powdered sweetener
100 g almond meal
4 large eggs 180g net weight
3/4 cup (170 g) lemon juice

TO SERVE
Powdered sweetener
Whipped or double thick cream
Fresh mint leaves
Berries

Instructions

CONVENTIONAL METHOD
Preheat the oven to 325°F (160°C). Line a 23cm × 30cm baking pan with baking paper.
Mix all shortbread ingredients together. Allow to rest for 5 minutes. Press into prepared pan.
Bake 20-22 minutes or until the edges are lightly golden.
Whisk all filling ingredients together. Pour over warm shortbread.
Bake 20 -25 minutes or until lightly firm to the touch in the centre. Remove from oven and allow to cool in the pan. Refrigerate until set. Cut into bars.
Dust with powdered sweetener and serve with cream, mint and berries.

THERMOMIX® METHOD
Preheat the oven to 325°F (160°C). Line a 23cm × 30cm baking pan with baking paper.
Melt butter 2 minutes/90℃/speed 1.
Add remaining shortbread ingredients and mix 30 seconds/speed 4. Allow to rest for 5 minutes. Press into prepared pan.
Bake 20-22 minutes or until the edges are lightly golden.
Mix all filling ingredients 30 seconds/speed 3. Pour over warm shortbread.
Bake 20 -25 minutes or until lightly firm to the touch in the centre. Remove from oven and allow to cool in the pan. Refrigerate until set. Cut into bars.
Dust with powdered sweetener and serve with cream, mint and berries.

03/08/2020

Spinach Cheese Stuffed Flank Steak Rolls

Ingredients

1 lb. flank steak butterflied
2 tablespoons oil
½ cup onion chopped
3-4 cloves garlic minced or crushed
4 ounces cream cheese
8 ounces sliced Provolone cheese or mozzarella or your favorite melting cheese
2 cups baby spinach
Salt and pepper to taste

Instructions

Preheat oven to 375F degrees. Butterfly Steak by slicing horizontally across and pounding. Season with salt and pepper. Set aside.
Heat 2 tablespoons oil to a small saucepan over medium-high heat. Add onion and cook for 2-3 minutes or until tender and almost golden. Add the garlic and sautee for another minute. Remove from and stir in cream cheese until fully combined. Season with salt and pepper.
Spread the cream cheese mixture on the steak, then layer the spinach and cheese. Roll up steak and tie with kitchen twine or pierce with toothpicks or short kabob skewers to keep the roll intact. Using a sharp knife, slice roll between pieces of toothpicks or twine. Season pinwheels lightly with salt and black pepper.
Heat a large heavy-duty pan to medium-high heat. Add the steak pinwheels and sear for 2-3 minutes per side. Transfer to a baking dish or place the entire pan in the oven if it is oven safe, and bake for 10 minutes. Remove from oven, tent with aluminum foil and let rest for 5 minutes before serving.

Nutrition
Serving: 2rolls | Calories: 528kcal | Carbohydrates: 5g | Protein: 41g | Fat: 37g | Saturated Fat: 18g | Cholesterol: 138mg | Sodium: 660mg | Potassium: 625mg | Fiber: 0g | Sugar: 2g | Vitamin A: 2285IU | Vitamin C: 6.4mg | Calcium: 504mg | Iron: 2.6mg

01/08/2020

Keto Low Carb Tortilla Chips Recipe

Ingredients
1 cup almond flour
1 egg
2 cups mozzarella cheese
1/2 tsp salt
1 tsp fennel seeds

Instructions
Firstly, put the mozzarella cheese in the microwave for 40 seconds or until melts.
Take the mozzarella cheese out of the microwave and whisk in the almond flour until combined.
Then, add the egg and combine everything well using your hands.
Add the salt and fennel seeds, combine with your hands.
After that, place the dough between 2 large sheets of parchment paper.
Use a rolling pin to roll out the dough; try to make the dough as thin as possible.
Then, cut the dough into triangles, then put them in a parchment paper-lined baking sheet.
Bake for 15-20 minutes on 180 C or until fully baked.
Allow them to chill, then serve with your favourite dips.

Notes
This recipe makes 8 servings; the number of servings vary based on how thin you roll out your dough and how big or small you cut the tortilla chips.

31/07/2020

STRAWBERRY SPINACH SMOOTHIE

Ingredients
3/4 cup frozen strawberries
1 cup spinach
1 cup almond milk
1/4 cup heavy cream
1 tsp vanilla extract
1 tbsp monk fruit sweetener
Get IngredientsPowered by Chicory

Instructions
Add the almond milk and heavy whipping cream to a blender or nutribullet.
Add the frozen strawberries, vanilla extract, and monk fruit sweetener.
Add the spinach last.
Blend until smooth.

Notes
This recipe contains 1 serving and has 7 net carbs per serving.
To make the smoothie thinner, you can always add more almond milk until the right consistency is reached. This may lessen the flavor of the other ingredients, so adjust as needed.
To make it thicker, you can reduce the amount of milk you add to your smoothie. You can also add more fruit or spinach to thicken it.
To make it dairy-free or vegan, omit the heavy cream.
Nutrition Facts

Strawberry Spinach Smoothie
Amount Per Serving
Calories 272Calories from Fat 243
% Daily Value*
Fat 27g42%
Saturated Fat 1g6%
Sodium 24mg1%
Potassium 167mg5%
Carbohydrates 11g4%
Fiber 4g17%
Sugar 1g1%
Protein 2g4%
Vitamin A 2823IU56%
Vitamin C 18mg22%
Calcium 75mg8%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

Ready 4 Wellness

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