I couldn’t be more honored to share with all of you Halle Berry’s forward that she wrote for my Sugar Free Kids cookbook!
What Halle Berry wrote in the forward brought tears to my eyes! I am grateful to call her my friend!
“For over 30 years, I’ve found myself on an eternal health journey. In my 20s, I made the decision to look at my life from a holistic perspective and completely transformed my lifestyle from the ground up, tackling my overall wellness from a place that encompassed mind, body, and spirit. I learned to take food seriously because, to me, the most important factor in staying healthy and in great shape comes down to my diet and what I consume.
While I’m fortunate enough to call Maria Emmerich a friend today, I was a fan of her work long before we formed our bond. After receiving a life-changing diagnosis, I had to change every aspect of my life in order to retain my own sense of well-being — including my diet. I chose to nourish my body by following keto principles, and for me, it just didn’t get much better than Maria’s recipes. I was – and am continually – impressed by the way Maria effortlessly creates her keto-friendly meals with no shortage of effervescence or flavor.
In my life, I’ve used my platform to discuss the things that are most important to me, and my health falls within that category. I couldn’t just keep Maria to myself – everyone deserves to know who she is and to pick up all of her books (they’re bestsellers for a reason!). So one day, I went on Instagram to scream from the virtual rooftops that her incredible recipes had helped me in such a deeply personal way in the hopes that they could make an impact on someone else’s health journey.
In a moment that I can only attribute to kismet, I discovered that Maria had written to me in order to thank me for highlighting some of her recipes, and the rest is herstory! We forged a connection rooted in our parallel philosophies on a ketogenic diet and the understanding of the power of nutrition when it comes to health struggles and personal healing.
For years, Maria has helped people like me who value health and nutrition while struggling with disorders that are out of our control. She’s an international best-selling author of over 14 books, with dedicated fans globally who have adopted healthier lifestyles because of her impact.
As parents, so many special moments with our children happen right in the kitchen. Maria has raised her two sons on a sugar-free diet, focusing on the incorporation of healthy protein and fats instead. She’s now drawing from her personal success with her children in order to help other parents do the same — without sacrificing any of the fun.
Even on days where it feels like there is no time, Maria has found a way to create a book for all families that’s chock full of quick and easy-to-make recipes sans processed sugars that still look and taste delicious to the pickiest eaters. Whether we’re eating family dinner or making meals from scratch, I want to instill a love for food in my own children and teach them the transformative practice of nourishing their bodies with the best ingredients.
Maria is a guide for life change no matter where you are in your keto journey. I know she’ll help change the lives of so many to come in the next generation of more mindful eaters. Happy Cooking!” Halle Berry
Dr. Eric Berg is a chiropractor who specialises in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life.
Dr. Berg is the author of the best selling books ‘The 7 Principles of Fat Burning’ and ‘The Healthy Keto Plan’ in which he describes specific strategies on doing the healthy version of the ketogenic diet as well as intermittent fasting. He has conducted over 4800 seminars on health-related topics and trained over 2500 doctors world-wide in his methods.
Dr. Berg has been an active member of the Endocrinology Society, on the advisory panel for the Health Science Institute, and has worked as a past part-time adjunct professor at Howard University. He has appeared on many radio and television shows, including ABC, CBS, and as a monthly host on Channel 8’s Sports Talk. He has also had his own radio health show on WOL in 2005.
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You haven’t tried proper keto pancakes until you have tried these!
Once upon a time, keto pancakes didn’t exist, and being on a diet meant you had to give up pretty much all of life’s culinary pleasures. Cakes, cookies, crisps, chocolate. The list is endless – and for some strange reason the food always seems to begin with the letter “c”.
Time to move on!
As the ketogenic diet got more popular, people began to experiment with their recipes more and more. Thankfully nutritionists discovered wonderful substitutes that experimental chefs could use to create something new. And, no, it’s not the cronut! (although that mightn’t be a bad idea!). But instead, keto friendly of comfort food we all deserve to enjoy.
With the creation of wonderful ingredients such as Liquid Stevia, and alternative flours such as Coconut Flour and Almond Flour becoming more popular, it became easier to create for those on a keto diet to enjoy a nice plate of fluffy keto pancakes on a Sunday morning!
But I don’t just want to give you keto pancakes. I want to give you pancakes that make you scream “Hallelujah!” when you realize it’s 6:30am on a weekend and you can’t get back to sleep. So, just for you, I’ve experimented and experimented and finally come up with the best keto pancakes recipe in the world.
My Pancakes
I’m not going to lie to you. It took a lot of time cleaning up my messy kitchen before I finally cracked it. Sometimes the recipe was too eggy, too cream-cheesy, or just plain dry. And that wasn’t good enough. But now by moderating some of the ingredients, I’m proud to say, that these are the healthiest, tastiest keto pancakes I’ve ever tried.
As well as being super low carb, these are also gluten-free, which is perfect for anyone suffering dietary intolerances. Have I already mentioned that they’re also delicious? They’re very easy to make, and use regular keto ingredients such as cream cheese, eggs, coconut flour, and almond milk. The flavor comes from a little sweetener, vanilla extract and a dash of cinnamon.
Coming in at 70 calories, 3g of fat, 6.1g of protein, 2.2g of carbs and only 1 measly gram of sugar, these pancakes are perfect for ANYONE. Counting calories? Lowering sugar? Upping your protein? No problem. These pancakes are perfect for you.
Trust me when I say these delicious pancakes are very similar to the real thing. They’re perfect for serving with tasty, crispy bacon and topping them with peanut butter really helps increase the quantity of protein too. My favorite toppings though, have to be sugar-free maple syrup. Sound too good to be true? Google Joseph’s Maple Syrup and you’ll believe me.
So, if you’re after the healthy, quickest and most delicious around, look no further! These fluffy keto pancakes are a force to be reckoned with.
This keto grilled cheese is a low carb alternative to the classic staple sandwich! Buttered keto bread filled with two kinds of cheese and pan grilled to perfection!
Keto Grilled Cheese
Whenever I’m craving comfort food, my favorite keto recipes to make are mac and cheese, lasagna, and this 5 minute grilled cheese.
Unless you have a dairy allergy, I think it’s safe to say that you are a fan of the grilled cheese sandwich. We all grew up with this staple dish, and our parents and families all have their own special way of making it.
Now, just because you follow a low carb or keto diet does NOT mean you cannot partake in this. When I first embarked on a keto diet, I promise myself I would never give up my favorite foods. This meant that I regularly enjoyed brownies, would always have some ice cream in my freezer, and when I wanted a grilled cheese, I put aside five minutes to make a low carb version!
This keto grilled cheese recipe looks, tastes, and quite frankly, stays true to the classic in all regards. It screams comfort food and brings me back to my childhood, teenagehood, and adulthood. Yes, I am proud to admit I still enjoy a grilled cheese on an almost weekly basis.
Now, just because this is low in carbs does NOT mean it sacrifices in terms of taste or texture. It’s buttery and crunchy on the outside, but gooey, melty, and cheesy in the middle. Using two kinds of cheeses guarantees full flavor AND the cheesy pull we all love.
Ready in just 5 minutes, it needs just 4 ingredients but it will taste a million bucks.
How do you make a keto grilled cheese sandwich?
The Ingredients
Keto bread– I am yet to perfect a keto sourdough bread but in the meantime, you can use my classic keto bread or a store-bought white variety, like Thinslims food plain bread (as I used here).
Butter– Unsalted butter. This will be spread on the exterior of the sandwich to give them the gorgeous, buttery crunch.
Tasty cheese– Either tasty or American cheese, but NOT the processed slices. You can use other full flavored cheeses too, like manchego or Red Leicester.
Mozzarella cheese– The secret ingredient! Adding a small amount of shredded mozzarella to the grilled cheese guarantees a beautiful pull and keeps the filling extra gooey.
Salt– Always add a pinch of flaky sea salt to the buttered exterior. Trust me, this takes it to another level.
The Instructions
Start by buttering one side of each slice of bread. Next, add the tasty cheese and shredded mozzarella cheese on one of the non-buttered sides of the bread. Place the second piece of bread on top, again with the non-buttered side.
Now, lightly grease a non-stick pan and place it over medium heat. Once hot, add the grilled cheese sandwich to it and let it sizzle and cook for 2-3 minutes, before carefully flipping and cooking for a further 2 minutes. Press down onto the sandwich and when the cheese starts to ooze out, you can remove it from the heat. Sprinkle with flaky salt, slice in half, and serve immediately.
Expert tips to make the best low carb grilled cheese
As a self-proclaimed grilled cheese connoisseur, there are a handful of tips and tricks to guarantee the perfect sandwich every time. Here are five important ones to live by-
The cheese matters. The entire recipe needs just 4 ingredients so you can make an effort to make sure the cheese is top-notch. A full-flavored cheese is a must, like cheddar, tasty, or vintage. Avoid using Swiss cheese or Gouda, as they lack the intense flavor needed for the best sandwich.
Butter AND mayo or just butter. Quite a controversial opinion but some find mayonnaise a must in their grilled cheese. I’m not one of those, but if you do want to add some mayonnaise to it, you still must include the butter. A grilled cheese without a buttered exterior is simply not complete!
Non-grainy bread. We’ve been told by health experts that the grainier the bread, the better for you it is. While I do generally agree with those views, I make an exception for a grilled cheese. White or sourdough bread is a must. As I mentioned earlier, I’m yet to perfect a keto sourdough loaf so the white alternative is the next best thing.
Non-stick pan or bust! Compared to a sandwich or panini press, a non-stick pan might be a little more time-consuming, but it is worth the extra effort. You just don’t get the necessary crispy and buttery exterior. Besides, the time difference in the preparation between the two is one minute.
Variations
Nothing beats a classic grilled cheese, but we all love some variety- Here are some tasty filling options to change things up!
Protein– Amp up the protein content of your sandwich by adding some grilled chicken, ham, turkey, a fried egg, or some tuna fish (perfect for a tuna melt).
Veggies– Baby spinach, chopped broccoli, and zucchini are some delicious low carb vegetables that work well with cheese!
Low carb fruit– Perfect for the sweet and savory combo! Blackberries or raspberries are some strange but good pairings.
Antipasto– Olives, sun-dried tomatoes (no added sugar), or marinated artichoke hearts.
Bread– Once you’ve mastered the classic grilled cheese, switch up the ‘bread’ with other keto alternatives. My favorites include buns, rolls, 90-second bread, or tortillas!
Make ahead and storage tips
A grilled cheese sandwich is best enjoyed fresh and hot off the grill, but you can prepare them in advance or even freeze them!
To make ahead: You can prepare up to 5 days’ worth of sandwiches in advance (pre-grilling). Simply prepare them as instructed and place them all on a plate or tray and cover with plastic or saran wrap. When ready to grill, simply remove the sandwich and place it on a greased non-stick pan and cook them as instructed.
To freeze: Wrap the prepared non-grilled sandwiches in parchment paper then place them in individual ziplock bags and store them in the freezer for up to 2 months. Thaw them overnight in the refrigerator before grilling.
What to pair with keto grilled cheese
A grilled cheese tastes delicious on its own, but here are some delicious keto side dishes and crispy snacks that will take it up a notch!
Place the slices of bread on a flat surface. Add butter to one side of each of the slices of bread.
Add the slices of cheese to the non-buttered side of the bread. Add the grated mozzarella cheese. Place the second non-buttered side of the bread on top.
Lighty grease a non-stick pan and place it over medium heat. Once hot, add the sandwich onto the pan and let it sizzle, and cook for 2-3 minutes. Flip and cook for a further 2 minutes. Press down using a spatula and if cheese begins to ooze out, the grilled cheese is done.
Remove the grilled cheese sandwich off the pan and sprinkle with the flaky sea salt. Slice in half and serve.
* Either homemade keto bread or a packaged keto white bread (like Thinslims bread). TO MAKE AHEAD: You can prepare up to 5 days’ worth of sandwiches in advance (pre-grilling). Simply prepare them as instructed and place them all on a plate or tray and cover with plastic or saran wrap. When ready to grill, simply remove the sandwich and place it on a greased non-stick pan and cook them as instructed. TO FREEZE: Wrap the prepared non-grilled sandwiches in parchment paper then place them in individual ziplock bags and store them in the freezer for up to 2 months. Thaw them overnight in the refrigerator before grilling.
