All posts by Jeff Fidler

keto side dishes ideas

Great Keto Friendly BBQ Side Dished

Keto BBQs – Great Keto-Friendly Sides to Pair with Chicken, Beef, Pork and Fish

A juicy piece of chicken, a cut of beef with a perfectly pink centre, a tender rack of ribs, a flaky fish filet…when it comes to a hearty BBQ dinner, protein usually steals the show.

But what about the side dish that enhances a dinner or is so delicious it makes you forget about the medium rare ribeye that’s getting cold on your plate? Pairing a protein with vegetables or rice can make a meal that much more memorable. It’s all about finding the perfect low carb accent to join meat or fish on a plate.

To help kick your keto BBQ dinners up a notch, let’s look at some amazing sides to pair with your favourite chicken, beef, pork and fish dishes. We’re going to give you four options per protein so you have a selection to choose from every time you barbeque.

Best of all, each recipe fits seamlessly into most low carb diets so you can enjoy them as often as you want! 

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Keto Sides Dishes for Chicken

Chicken has a neutral taste that offers a home chef an array of potential flavours to use. Furthermore, if you are good at grilling, you can enjoy crispy skin, moist meat, a nice sear and a delicious char.

We recommend trying one of these side dishes the next time BBQ chicken is on the menu.

Indian-spiced Cauliflower Rice

You can make this rice dish in only a few steps and it pairs well with spicy barbecued chicken. It’s healthy, full of delicious vegetables and showcases the versatility of cauliflower. With anything Indian-inspired it’s all about the punch of flavour, and this dish utilizes traditional spices like cumin, turmeric, ground ginger, cardamom and ground cloves. You can even garnish with some cilantro.

Anti-Pasta Cauliflower Salad

This salad is gluten-free, hearty and a totally satisfying substitute for starchy potatoes. Sundried tomatoes give it a tart note and Kalamata olives provide some brine while basil adds the freshness to cut through the salt of grated parmesan. This is a beautifully balanced side dish that won’t overwhelm the main.

Keto Mashed Cauliflower with Cream Cheese and Asiago

Sticking with cauliflower as it pairs nicely with chicken, here’s a side for people who refuse to deviate from potatoes. This recipe resembles mashed potatoes with respect to taste, appearance and texture.

It is cheesy and gooey so kids will love it. Additionally, it even reheats well so you can make a big batch and dole it out over the course of a few dinners.

Garlic Parmesan Zucchini

Zucchini is one of the healthiest veggies you can eat but it’s a bit on the bland and watery side. If you want the nutrients of zucchini, try dressing it up with two of the best ingredients when it comes to making food burst with flavour: garlic and parmesan. This one is super simple to make and while it takes up a bit of grill space, it’ll be worth it.

Keto Side Dishes for Beef

Even pork and chicken fans will tell you that the grill was made for beef. There is no protein that responds as dramatically to a fire, beautifully searing and locking in flavour.

Ribeyes, sirloins, porterhouse, flank steaks, hamburgers or even thin and tender Miami ribs all taste amazing after enjoying the right amount of time on the grill. Once you’ve chosen a cut and brought it up to temperature, it’s time to find the perfect side.

While you might feel compelled to go with a boring ol’ baked potato, we have four suggestions that will make you think twice.

Creamy Spinach and Dill  

This recipe is a low carb take on the classic creamy spinach that has been making kids say “yuck” for a long time. This version, though, is full of dill, onion, garlic, nutmeg and butter, all brought together with cream. The different flavours push the spinach flavour to the background so your kids might even enjoy it. Hey, you never know.

Parmesan Zucchini Tots

A tot is grated potato shaped into a cylinder and then fried. It’s been accompanying beef for years and has become a staple of many BBQ dinners. This recipe replaces potato with zucchini and ups the salt ratio with the clever use of parmesan.

Additionally, these are baked not fried so they are healthier and maintain a nice level of crispiness.

Note:  Replace the Panko breadcrumbs with a low carb breadcrumb alternative, such as LC Foods Seasoned Bread Crumbs, or Dixie Diner Breadcrumbs.

Bubble and Squeak

This classic English side adds a hearty element to any beef entrée. For those unfamiliar, bubble and squeak is traditionally made from some combination of mashed potatoes, cabbage, leeks and cheese. This low carb take uses cauliflower puree, cabbage or kale, bacon and cheddar cheese.

This is a delicious concoction that lets you use leftovers and play around with flavours until you find a combination you love.

Roasted Asparagus with Garlic, Parmesan and Lemon

As a BBQ beef pairing, asparagus is every bit the equal to broccoli and far superior to zucchini. This recipe includes flavours that are known to enhance beef like garlic and parmesan and the lemon cuts through the fat and salt.

By giving this a try, you will discover that it goes nicely with a perfectly seared filet or flank steak.

Keto Side Dishes for Pork

With the right herbs and spices, pork is a welcome addition to any barbecue. You want to make sure you don’t overcook it or skimp on the flavour. For the grill, we recommend pork chops, pork belly, tenderloin and side or back ribs. By adding complementary side dishes, you can create a memorable meal.

Here are some side options for grilled pork that we think you’ll love.

Roasted Asparagus with Soy-Sesame Glaze

Pork naturally goes well with Asian flavours like ginger and hoisin. If you go this route, then try this dish that coats asparagus in salty soy sauce and sesame oil. Make sure you chop the ends off asparagus since these are too tough to eat.

Roasted Brussels Sprouts with Parmesan

Brussels sprouts are an amazing side as they take on a variety of flavours without becoming muddled. They even taste great if you accidentally char the outside layer.

With this recipe, you use parmesan to deliver a salty kick, bacon bits for some smokiness and pork rinds to provide a satisfying crunchy.

Sheet Pan Garlic Butter Mushrooms

Earthier veggies like mushrooms pair well with pork, which is why this recipe is a winner. Mushrooms are a blank canvass that take on other flavours extremely well.

Load them up with butter, garlic, rosemary and thyme to make a side dish that will enhance the taste of a perfectly grilled pork chop.

Fried Cabbage with Bacon and Onions

Pork and cabbage is a wonderful marriage that dates back centuries. For even the most ardent cabbage haters, by cooking it with bacon and onions you can draw out some amazing flavours. This is a great side for any barbecued pork or you can even place it on top as a garnish.

Keto Side Dishes for Fish

Certain thick or firm fishes like swordfish, mahi-mahi, snapper, salmon and tuna can handle the heat of the grill while providing amazing flavours. You want to be a little careful when pairing a side with barbecued fish as some types don’t mix well with certain ingredients. For instance, many find cheese and fish to be unpleasant.

Consider the flavour of your fish when deciding on a low carb side. Here are four that we suggest giving a try.

Mexican Cauliflower Rice

As mentioned, cauliflower is a worthy rice substitute and can hold Mexican flavours, which are known to pack a punch. This recipe calls for traditional ingredients like jalapenos, coriander, cilantro, lime juice and sliced avocado, a far cry from steamed white rice.

In addition, this can double as a wonderful topping if you want to have a fun BBQ fish taco night.

Spicy Sriracha Roasted Broccoli

Here is a recipe that makes broccoli more palatable and is easy to make with only five ingredients and three steps. You can even roast it in a pan on the grill, if you wish. By coating broccoli in a spicy mayo, you give it that umami that it sorely lacks.

Zucchini and Sweet Potato Latkes

This healthy take on the potato pancake is a nice addition to grilled fish because it adds some crunch and a savoury element. It can also be nice to pair a fried item with a lean protein like fish to create a satisfying contrast of flavours and textures.

Remember, though, it uses zucchini and sweet potato so it’s still fairly light despite being fried in fat.

Fried Summer Squash

Another fried option is this recipe that features summer squash, which is tasty, colourful and super easy to make. It takes less than 20 minutes to cook and you only need five ingredients. We recommend trying this side the next time you cook salmon and be sure to enjoy it while it’s in season.

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These side dishes will make your keto BBQ dinners go from good to great while making sure you are enjoying your low carb diet instead of dreading every meal.

Browse the inventory at The Low Carb Grocery to find all the best ingredients and to discover a wide range of healthy keto side dishes.

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homemade ice cream

Homemade Low Carb Ice Creams

Low Carb Ice Cream Desserts for Summer

There’s nothing better than digging into a cold and sweet ice cream on a hot summer day. Even better is to make your own cool concoction in an ice cream maker or by freezing the ingredients and then blending them in a food processor or Vitamix. It’s incredibly satisfying to churn your own ice cream and it can be just as delicious as many store-bought brands.

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Low carb fans should also get the opportunity to enjoy a scoop or two or three of ice cream to melt away the heat. Unfortunately, many of these products contain a high number of carbs or a lot of sugar. By using a low carb recipe, you can eliminate the carbs and reduce (or remove altogether) the sugar quantity while still creating a sweet and addictive ice cream, or even a sundae.

Summer only lasts so long so let’s get started! First, we’ll look at the different components needed to make ice cream. Then, we’ll explore some great and easy recipes featuring some popular flavours. Lastly, we’ll offer a sundae recipe that will satisfy the most demanding sweet tooth.

Churning Ice Cream

There are a few ways to make homemade ice cream. If you have an ice cream maker, then simply whip up a low carb base and let the machine do the rest of the work. They are relatively inexpensive, starting at around $60.00.

You can play around with the base but try: coconut milk (to replace milk and/or heavy cream), xylitol or a sweetener that you like, salt and vanilla extract. This base is a blank canvass for your favourite flavours like caramel, fudge, nuts, lemon, mint or whatever excites your taste buds.

If you don’t have a machine, there are several low-tech ways to make ice cream. A couple methods, include:

  • Take a coffee can filled with the base and place it inside a larger can with ice and rock salt. Close both cans and shake for 25 minutes. It’s an amazing workout for your arms, if that’s your thing.
  • Buy an ice cream ball. This ball has a metal tube that is meant to be filled with the ice cream base and is surrounded by ice and rock salt. Just shake or agitate for 20 minutes. This can be a fun activity for kids.
  • There’s the hand mixer method. Fill a bowl with the ice cream base, freeze it and mix on medium speed for about two hours. The result is an ice cream on the chunkier side.
  • If you don’t want to mix for two hours—and we don’t blame you—then you can use a food processor. Pour your ice cream base into ice cube trays and freeze. Then, place the ice cubes in a food processor and pulse for several seconds. You will get a very rustic ice cream but, if you do your job, the flavour will be on point.

People have always found inventive ways to make ice cream. So, if you want to turn it into an activity or there’s too long of a line at the local ice cream parlour, you have options.

Dutch Monarch Ice Cream Mixes 

Made in locally in Lakefield, Ontario. These naturally sweetened mixes are perfect for a wide range of diets including the Trim Healthy Mama diet. While many recipes may call for a wide assortment of gadgets and ingredients, this mix calls for just heavy cream and cold water.

In a large bowl combine 2 cups of heavy cream and 1/2 cup of cold water. Slowly mix in the entire contents of either the chocolate or vanilla mix. Once fully incorporated beat with hand or stand mixer for about 3 1/2 minutes until peaks form. It’s important not to over beat this mixture to ensure a creamy consistency.  Transfer into a freezer safe container and freeze until firm.

If you’re looking for some great optional mix ins why not try:

Almonds, peanuts, sugar-free chocolate chips, coconut shavings or even some freeze-dried berries.

Ice Cream Recipes

Essentially, low carb ice cream is made the same way as traditional ice cream. It’s only the ingredients for the base that differ. Of course, don’t undermine the nutritious properties of your low carb ice cream by adding unhealthy ingredients or toppings that are high in carbs.

Keto Ice Cream

This recipe is popular because it tastes like authentic ice cream and only requires four ingredients.

Gather 2 cups of canned coconut milk, 1/3 cup of xylitol or your favourite sweetener, 1/8 tsp. of salt and 1 ½ tsp. of vanilla extract. Any additional ingredients should only be for low carb toppings.

To make, combine the milk, sweetener, salt and vanilla extract. This is your base and if you have an ice cream machine, you can churn based on the machine’s specifications. If you don’t have access to a machine than you can use the ice cube tray method or rely on a hand blender or food processor.

Remember since there are no preservatives or stabilizers, this ice cream will not last as long as store-bought brands. It’s recommended that you enjoy it on the same day you make it.

Low Carb Raspberry and Mascarpone Ice Cream

This is an amazing recipe that even ice cream purists will want to devour. The ingredients you need are 1 egg, 4 egg yolks, ¼ cup of low carb sweetener, ½ cup of mascarpone, 1 tsp. of vanilla extract, 1 ½ cups of heavy cream and 3 oz. of chopped fresh raspberries.

Add the egg, egg yolks and sweetener to a bowl and place it over simmering water. Whisk often over low-medium heat. When the mixture has thickened considerably, remove and place over ice.

Next, get out your stand mixer and whisk the mascarpone, vanilla extract and heavy cream. When you can make soft peaks, gently fold in the egg mixture. Now it’s time to add the chopped raspberries and then you are ready to add to your ice cream maker. Once churned, pour into a large dish and freeze for four hours.

Death by Chocolate

Here is a wonderful recipe for diehard chocolate fans.

Retrieve the following ingredients: 2 cups of heavy cream, 1 ½ cups of unsweetened almond milk (divided), ½ cup of cocoa powder, ½ cup of Swerve sweetener, 4 large egg yolks, 3 oz. of chopped unsweetened chocolate, ½ tsp. of vanilla extract, ¼ of liquid stevia extract and ¼ tsp. of xanthan gum.

Place a bowl in an ice bath and set aside. In a saucepan over medium heat, mix the cream, 1 cup of almond milk, cocoa powder and sweetener. Whisk until it’s combined and reaches 170F.

Next, whisk egg yolks in a bowl. Add 1 cup of the hot cream mixture, making sure to whisk to temper the yolks. Add the tempered yolks back into the saucepan. Cook until it reaches 175F. It should be thick enough to coat the back of a spoon. Remove from the heat and add the chopped chocolate. Let it rest for five minutes so the chocolate can melt, and then whisk until smooth.

Transfer the mixture into the bowl that’s been enjoying an ice bath and let it sit for 10 minutes. Tightly wrap in plastic and refrigerate for three hours. Next, whisk in remaining almond milk, vanilla extract and stevia extract. Add in the xanthan gum and stir or whisk to combine. Pour mixture into ice cream maker and churn until it is the desired consistency.

Amazing Low Carb Sundaes

Here is a delightful sundae recipe to make with any of your homemade low carb ice cream. We recommend using the Death by Chocolate.
Combine four scoops of ice cream, 2 tbsp. of low carb homemade Nutella, 2 strawberries, whipped cream and sprinkles.

The next steps are to dive in, make a mess and not to worry if it gets all over your mouth.

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Making homemade ice cream is super fun and relatively simple. Enjoy these recipes that align with your low carb lifestyle and promise to keep you refreshed all summer long.

Browse our inventory to discover some low carb ice cream products.

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Open Fire Cooking – The Low Carb Way

Cooking on an Open Fire – How to do it Right

Who doesn’t enjoy cooked food on an open fire? The sizzle of the flame, the searing of meat, grill marks on a beautiful steak and the wafting smell of smoke would make anyone salivate.

Just because you love something doesn’t mean you’re doing it right. Open flame cooking is more complicated than just finding kindling and striking a match. That’s why we’re here to help. The summers are far to short, so you don’t want to waste any opportunity to eat a delicious meal cooked to perfection on a fire you safely started.

Let’s start by reviewing some rookie mistakes. Next, we’ll look at tips for both campsite and backyard fire pit cooking. Additionally, this article looks at some of the best meats and fishes to grill.

These tips are designed to help low carb eaters enjoy the grilling season without cheating on their diets.

Rookie Mistakes

While mistakes are only natural, some are easy to avoid. Here are some rookie mistakes that are important to recognize so that you don’t fall prey to one or more. These can ensure that the person cooking is safe and that the fire will be controlled until it is extinguished.

Not being prepared enough is a big no no. Don’t worry about feeling like a boy scout. You need to adopt their mantra of “always be prepared”, so you don’t find yourself ill-equipped to make dinner while camping.

You need to bring the right tools and gear, especially if you burn your food or need to make extra servings. Under no circumstance should you rely on a campsite or a host to provide the necessities to start a fire or cook your food.

Lacking patience can undermine your cooking or fire-starting efforts. It takes time for meat to cook and for a flame to do its thing. Because a fire is usually just coals and logs, cooking on an open fire is reliant on weather conditions and wind speed. Once the fire is raging, you might still have to wait up to 45 minutes for the fire to burn down to the appropriate cooking level. It’s a process so stick with it and enjoy the ride.

Another mistake is cooking your food directly over the flame. By cooking right over the hottest part of the grill, you’re subjecting food to more heat for longer periods. This creates an effect called, “carryover cooking”, where food continues to cook once it is removed from the heat.

This means a piece of meat could move from medium rare to medium while resting.

Remember, food cooked over an open fire has a higher potential for carryover cooking than food cooked in an oven. To avoid this, simply remove food from the fire a touch before it has reached desired temperature or doneness and cover with tinfoil while it rests.

Select your meats strategically because not every protein is meant for the open fire. Certain foods like duck breast and bacon drip fat. This makes them a safety hazard as they could cause the fire to roar out of control. This is not only dangerous but the extreme heat can cause the meat to quickly overcook.

Some meats also make cooking that much more difficult. A good rule to follow is that if a food needs oil or is best when fried then avoid it altogether.

Tips for Campfires

Campfires are a little different than backyard pits. There is less margin for error and you only have the materials and tools that you brought along. If you are excited to cook food and veggies while camping, then make sure you know what you’re doing.

Invest in the right gear because there’s no substitute and you can’t forage for metal utensils. Make sure you avoid anything plastic as it burns and contains toxins, this includes pots and pans with plastic handles. You will also want to buy some heavy-duty gloves and sturdy closed-toe shoes, both of which will protect you from heat, ambers and splatter.

Prior to going camping, give thought to the best method. You can cook with skewers or barbecue on a grill or you can even use a Dutch oven. If you are planning to enjoy only hot dogs and marshmallows than go for the skewer option as they allow for optimal control. If you want to make a chili or stew, then a Dutch oven is your best bet. And, of course, for steaks, fish and hamburgers you should toss them directly on a hot grill.

Don’t be careless with proteins because the last thing you want is to be sick while in the middle of the woods. If you don’t properly transport and keep meat than you are playing with fire, so to speak. Place all perishable foods in a cooler packed with ice. Do not remove it until it is time to prepare it for cooking. It’s important to note that food-borne pathogens can breed within the conditions that thrive between 40 degrees Fahrenheit and 140 degrees Fahrenheit.

Lastly, learn to put out, clean up and secure a fire site. Always have a bucket of water or sand nearby. It’s not the cleanest way to put out a fire but it works fast and can advert a more serious situation. Once the fire is out and the ambers are no longer burning, use a stick or skewer to stir the ashes. Next, pour more sand or water on the site and repeat until the site is cold and drenched.

What to Grill?

Now that you have a better idea of how to start and control a fire, it’s time to pick the right proteins so that you can enjoy some delicious meals among scenic nature. Remember to keep it low carb so you can have the energy you need to enjoy some fun outdoor activities while camping.

Some meats that are perfect for grilling are sausages, chicken, beef cubes or chuck and thick steaks. Whatever meats you choose, you should ask your butcher to cut thicker portions and to trim some of the fat.

If you want to pair meat with a fruit or veggie, try one of these that are ideal for open flame cooking: tomatoes (cut thick), peppers or apples. Pineapple is another great option because it caramelizes so beautifully creating a perfect balance between sweet and tart.

Fish fans have some delicious options too. Bass is a great fish for campfire cooking. Salmon is also good as it is thick enough to hold up to skewering. Other fish and seafood to try, include shrimp and tilapia.

Cooking with fire should only enhance the flavour. Use your favourite low carb recipes to find meals that are enhanced by cooking outdoors on open fire.

Shop at the Low Carb Grocery!

The Low Carb Grocery has tons of wonderful ingredients that you can enjoy while camping or hosting friends and family in your backyard firepit. Choose ones that can enhance flavour or kick the heat up a notch.

We have a wide variety of hot sauces, mustards, pickles and relishes and sauces and seasonings to make any grilled meal sing.

There’s nothing better than preparing and eating healthy low carb meals while outdoors!

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popular monk fruit sweetener

Monk Fruit Is A Popular Sweetener

Monk Fruit Sweeteners – What Are They & What Makes Them Different?

Sweeteners are defined as a substitute for refined sugar that can be added to food and drink to sweeten the flavour. People looking to lower their sugar intake can try an array of artificial sweeteners like Sweet ‘N Low, Equal, NutraSweet or natural ones like honey, coconut sugar, Stevia or monk fruit.

Monk fruit is the latest craze among fans of natural sweeteners but what exactly is it and can it actually make someone not miss sugar in their morning coffee or in their soda? Ultimately, if you’re on a mission for a healthy sugar substitute then you should leave no stone unturned. This means giving monk fruit a try. We’d be surprised if it doesn’t end up becoming your go-to sweetener especially if you’re on a low carb diet.

Let’s take a deep dive into everything monk fruit to give you a better idea of what it is and why it has skyrocketed in popularity over the last few years. This article will also explore some of the better ways to use monk fruit sweetener and how to incorporate it into a low carb diet.

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Are Sweeteners a Healthy Alternative?

Sweeteners have proven to be a worthy alternative to sugar. They are believed to carry little to none of the risks associated with a sugar-laden diet. At the very least, by switching to an alternative you can see several health benefits including decreased blood pressure and less chance of heart disease.

Remember, moderation is key. Just because you use a sweetener like monk fruit doesn’t mean you should go overboard and sprinkle it over everything you eat and drink.

What is Monk Fruit?

Sure, it has a funny name that feels as if it belongs in an Abbey but monk fruit is like any small melon. It’s a round green fruit that turns brown during the drying process. Originally cultivated and popularized in China and Thailand, it quickly became a staple in herbal remedies commonly used in traditional Eastern medicine. Prior to landing in North America, it was heavily relied upon as a sweetener.

Sometimes called luo han guo, this fruit’s sweetness is derived from mogrosides. Via solvent extraction, a powder made up 80% mogrosides can be procured and is processed by the body in a different manner than sucrose and fructose.

Monk fruit extract offers distinct value because it is unbelievably sweet, doesn’t increase blood sugar level and contains no calories when pulverized into a powder. To date, it is recognized as being completely safe with no known negative side effects, and is even recommended for people with diabetes.

This fruit is substantially sweeter than sugar, contains antioxidants and promotes better health for one’s immune system, digestive tract, glands and respiratory system. There are some schools of thought that monk fruit can also act as an anti-inflammatory, but this is currently unconfirmed by the medical community.

What monk fruit doesn’t do is just as telling. It doesn’t rot your teeth nor does it lead to kidney stones or raise your risk of heart disease, liver issues or weight gain. Additionally, monk fruit has zero carbs compared to the roughly 13 grams found in a single tablespoon of sugar.

Monk Fruit Sweetener Products

If you’re curious to try monk fruit sweetener, here are a few products worth checking out. You can mostly use these the same way as you would a packet of sugar.

Monk fruit also comes in some unique products that you can use to make desserts, treats or to sweeten pancakes and waffles.

Monk fruit is versatile and delicious. We recommend trying a few different types and including it in some amazing low carb recipes. 

Low Carb Recipes Featuring Monk Fruit

What better way to test monk fruit’s ability to replace sugar then by trying some recipes where sugar would traditionally be included in some capacity.

Bacon-Wrapped Maple Parmesan Asparagus

This sweetly delicious and hearty recipe can be used as either an appetizer or a side.

Get the following ingredients ready: ½ cup of maple flavoured syrup made with monkfruit, ½ cup of unsalted butter, ½ tsp. of salt, ¼ tsp. of black pepper, 1 lbs. of asparagus (washed with the ends removed), 8 slices of bacon and 20g of grated parmesan.

This is an easy recipe to make. All you must do is preheat the oven to 425 degrees Fahrenheit. While that is happening, add the maple syrup, butter, salt and pepper to a pot over medium-low heat and bring it to simmer, whisking every so often so that it doesn’t clump. Take off the heat and place somewhere safe.

Wrap a slice of bacon around the stalks of a group of asparagus and keep it in place with a toothpick. Place the bundle in a casserole dish. Pour the cooled syrup mixture over them and sprinkle with parmesan cheese. Bake for 40 minutes.

You can crisp the bacon by setting the oven to broil for the last couple of minutes. Don’t forget to remove the toothpicks and add some more parmesan before serving.

Keto Coffee Cake

Treat your guests to this crumbly coffee cake that’s low carb and nut-free. They’ll love the sweetness provided by monk fruit and the moist consistency. Oh, and make sure to offer monk fruit sweetener for their coffee or tea.

The cake ingredients you will need are 9 eggs, 2/3 cups of softened coconut oil (not melted), 1 ¼ of cup monk fruit sweetener, 2/3 cup of coconut flour, 2 tsp. of pure vanilla extract, 2 tsp. of cream of tartar, 1 tsp. of baking soda, ¾ tsp. of xanthan gum, ½ tsp. of cinnamon and ½ tsp. of salt.

For the crumble, you’ll need 1 cup plus 3 tbsp. of shredded coconut, 5 tbsp. of melted coconut oil, ¼ cup of monk fruit sweetener, 3 tbsp. of coconut flour and 1 ¼ tsp. of cinnamon.

The directions are simple. Preheat the oven to 350 degrees Fahrenheit and grease a 9×9 pan with coconut oil. Add eggs to a bowl with coconut oil and vanilla extract and mix for 2 minutes, making sure the eggs are thoroughly incorporated.

Whisk the dry ingredients together in a separate bowl. Add the dry ingredients to the wet ones and mix with an electric mixer on low until a dough has formed. Place the dough in the greased pan and bake for 35 minutes.

Now, mix all the crumble ingredients together with a spoon. Remove the pan from the oven and once it has cooled, add the topping and you’re done! 

Try Monk Fruit Sweetener Today!

Monk fruit is a great addition to any nutritious diet especially low carb ones. It allows food and drinks to maintain their sweetness without harming your health in the same way that sugar products often do.

Browse our aisles to find a variety of monk fruit sweeteners and products to discover just how amazing it is. It’s the perfect remedy for people with an insatiable sweet tooth.

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fit as family this summer

Fun Activities For The Family This Summer

Fit as a Family – Summer Activity Ideas to Get the Whole Family Moving

This summer, get the whole family moving and sweating outdoors by finding some activities that are fun, challenging and offer the right mix of fitness and excitement. Plus, it’s always great to inspire your kids to unplug from technology and to enjoy some sunshine. It’s healthy, rewarding and can foster an interest in something new and physical.

Getting fit is the perfect complement to low carb diets like Keto and Atkins. It’s all about getting your family to adopt a healthy lifestyle to reduce the risk of heart disease or obesity. To start, we’ll look at the health and personal benefits of being active as a family. Then, we’ll look at some outdoor activities that we think your family will love. The last step will be choosing the one you think is the best fit and getting your family out the door in a hurry!

What are you waiting for? Get your workout gear on and get physical – old man winter will be back before you know it!

A Ton of Benefits

Most people recognize the physical and health benefits of outdoor activities. Did you know that they also have a ton of emotional benefits? It’s a widely-held belief among the scientific community and mental health professionals that simply enjoying nature in some capacity can be nourishing and rejuvenating.

Harvard Health reports that physical activity can reduce stress and prevent the onset of depression and anxiety while promoting better self-esteem. Regular exercise makes us feel better and allows us to get more in-touch with our surroundings, creating healthy feelings of escape and serenity. It’s sometimes hard to put into words but, for many, physical outdoor activities can be uplifting to our mood and spirits.

There is a neurochemical basis to these theories. Exercise can lower cortisol and adrenaline in our bodies and increase the production of endorphins, which have the capacity to elevate our moods. This is why so many people talk about a “runner’s high” or feel more optimistic after playing a sport.

Additionally, remember that our kids model our behaviour so the more we embed positivity around exercise, nutrition and spending time together as a family the more it can shape their attitudes on these subjects. You can’t feed your kids fast food for dinner every night and then expect them to naturally want to eat more vegetables.

Outdoor Activities

An outdoor activity should be something that each member of your family can enjoy. It doesn’t have to be easy but you don’t want anyone to get hurt or to push themselves too hard.

Here are some of our favourite physical activities. We’re sure there are a few that your family will love and want to do regularly.

Boot Camp

A boot camp is a fitness program that combines multiple workouts or exercises and are generally intense.

You can turn a boot camp into a family event by getting everyone to choose their five favourite activities. You can then incorporate all of them into a routine that can be performed in your backyard or a nearby park. Some examples of exercises you can include are jumping jacks, burpees, running on the spot and push-ups.

As a fun bonus, ask your kids to create a music playlist to match the workout.


Hiking might not feel like an activity that will get the heart pumping but a long walk through a natural terrain like a trail or the woods can burn calories while not putting too much stress on joints.

It’s also a great activity if you want to inject some lively conversation into your family workout—something that cycling and running doesn’t always allow.

Dragon Boat Racing

A dragon boat is a long row boat that consists of twenty paddlers positioned two-by-two and one person who steers the boat. The paddlers must work in concert to push the boat forward and, like any race, the goal is to cross the finish line first.

This isn’t for every family but if you are looking for something more intense and teamwork-focused, then give dragon boat racing a try. It takes 12-20 rowers so unless you have a family that would make a great TLC show, this is an activity for multiple families.

In addition to being a great workout, this is a perfect way to foster some friendly competition and to teach your kids about sportsmanship.


Cycling is an awesome exercise. You can tour your city or town while getting fit and can also stop for a nutritious lunch or indulge in some ice cream or gelato to cap off a fun ride.

If your family enjoys this activity, then you can graduate to longer bike rides or to some trails that are a little more challenging. While cycling is a relatively safe activity, be sure to carry a first aid kit with you just in case something happens.


A few years ago, you might have noticed a lot of people running around and staring at their phones while trying to catch fictional characters. We’re referring, of course, to Pokemon Go, a geocaching game that took the world by storm.

Geocaching is a virtual outdoor treasure hunt where you scour an area using a GPS, looking for hidden containers or items. Some geocaching games force the players to solve clues whereas others only use coordinates and require players to navigate to a location. Best of all, it can inspire your family to meet and socialize with new people who are also participating.

This is a great family activity and you can work up a sweat running from one location to another, or you can find games that include cycling or other fun things like swimming or climbing.

Geocaching lets you to work up a sweat, explore and discover your surroundings and have a good time in the real-world.

Ultimate Frisbee

Ultimate Frisbee is a recreational game like a non-contact version of football played with a Frisbee. Invite some friends or another family to play, head to a field, and divide into two teams. This game lets you run around, jump and even dive to make an amazing catch on a descending Frisbee. It’s also harder than it looks which keeps things interesting.

The rules are simple and it can get the competitive juices flowing in a fun way.

Less Physical Activities

Not everyone can endure long hikes, running or cycling. Just because you or someone in your family can’t go all out doesn’t mean you must stay indoors.

You can try Frisbee golf, whimsically called frolf, or enjoy some leisurely laps in a public pool. You can host a backyard dance party tailored to the abilities of the participants, go on a nice neighbourhood walk or even enjoy a weekend of camping.

Don’t let barriers stop your family from getting fit as a group. Ultimately, it’s about going outdoors and having fun with the people you love. By injecting a small amount of fitness into your daily lives, you and your family will benefit greatly.

Shop for Fuel

Before hitting the trails or the lake, you need to make sure you and your family are properly fuelled and ready to go

Browse the aisles of The Low Carb Grocery to find ingredients for some nutritious meals that are perfect to eat before being active. You will also want to have the right snacks with you so check out our selection.

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canada day bbq ideas

2019 Canada Day Low Carb BBQ Ideas

Celebrate Canada Day 2019 with an Amazing Low Carb BBQ Feast

Start inviting friends and family to your place for a big Canada Day celebration, because we’re going to give you all the tips and advice you need to put on a fantastic barbecue feast that everyone will enjoy. We’ve pulled together a great list of things to consider when planning your Canada Day barbecue that will help things run smoothly and ensure that everyone has something delicious to choose from before, during, and after dinner.

First, Know Your Guests

Planning a great barbecue for family and friends begins with knowing what kinds of things will be a hit and what things you may want to avoid. Food allergies and dietary restrictions should be considered first. Be sure to find out what types of foods and drinks are guaranteed to be safe for all of your guests. In addition, you’ll also want to be aware of any guests who may be vegan or vegetarian and take care not to cook their food on the same surfaces or with the same tools that have been used to cook meats. This includes setting aside a section of your grill for those foods and using a separate flipper and set of tongs. These guests will definitely appreciate your attentiveness and care.

Start with the Snacks

Canada Day parties tend to start earlier in the day when the sun is shining and there’s lots of time to laugh and play before dinner is served. This means that you’ll need to have a selection of snacks for your guests to munch on throughout the day until the big feast begins. Offering a selection of hot and cold appetizers to your guests will help make sure that no one will get too hungry through-out the day. Things like veggie sticks and dips are always a great fit and work for pretty much all kinds of dietary concerns. Chips and crackers are popular, too, and there are plenty of low carb options to choose from. Check out this article on great low carb appetizers for even more ideas for things to  keep your guests snacking on.

Stock up on Frosty Beverages

Keeping your cooler stocked up with ice cold drinks is absolutely essential on Canada Day, which is commonly one of the sunniest long weekends we have all summer, that is if mother nature co-operates. So be sure to have a variety of beverages for the kids to choose from, including sugar-free juice, sodas and kool-aid. For the adults, low carb beers, low sugar coolers and ciders, and a selection of mixed drinks will keep everyone refreshed and smiling throughout the day and long in to the evening. Here’s a great collection of sugar free drinks that are perfect for hot summer days.

Offer a Variety of Meats

When it comes to the main course of the meal, we recommend offering a variety of different meats for your guests to choose from. Your typical barbecue fare of hot dogs, burgers, sausages, and grilled chicken is always a great way to fill up your guests, but why not include a new option this year? Kabobs are fast and easy to make and are always a big hit at a barbecue. You can even do a make-your-own kabob station, where guests can skewer their preferred combo of meats and vegetables for you to grill up fresh and hot for them. Sure, this takes a bit more time and effort to prep, but for smaller groups of guests, it can also be a lot of fun.

If you’re feeling a bit more adventurous and want to offer something totally different for your Canada Day menu, check out this fantastic selection of summer barbecue recipes that are guaranteed to have your guests cheering.

Don’t Skimp on the Salads

To go with your freshly grilled meat, you’ve got to have some cool salads to choose from. It’s important to note that not all salads are created equal, and many standard salad recipes can have hidden carbs in them that you may want to avoid. In general, stick with leafy green salads that include plenty of other vegetables, and let your guests dress their salad themselves.

Offer a range of healthy salad dressing so that everyone ends up happy.

Here’s a handy resource you can use for great low carb salads and dressings.

Scrumptious Sweets & Desserts

Once the main meal is over, it’s time to indulge your sweet tooth and enjoy a nice dessert. If the day has been sunny and hot, consider offering a selection of frosty treats like sugar-free freezies, ice pops, ice cream and milkshakes. There are dozens of low carb and low sugar dessert recipes you can choose from to suit any style and any taste, from creamy and chocolatey to fresh and fruity. Here’s an amazing set of low carb dessert ideas that you can use for inspiration.

Finish with a Bang

Everyone loves a great firework show once the sunshine fades and things start to get dark. This year, kick things up a notch and put on a fantastic show for the kids by asking everyone to chip in a bit of money and get some big fireworks to end the evening with a really cool light show!

Forget roadside stands or the multipacks available at convenience stores. Buy your fireworks online as you’ll get more “bang” for your buck. Some of the biggest retailers include Kaboom, K&H Fireworks, and Victory Fireworks.  You can even see videos of what the different named fireworks will look like, so you know what to expect.

From flashy and sparkly to big and loud, you can find something that will make everyone ooh and aah!


Here at The Low Carb Grocery, we are proud to be Canadian! We certainly hope that this collection of ideas and recipes has inspired you to try something new and fun during the Canada Day long weekend this year.

Hosting a big barbecue with family and friends can be easy with the right planning, and with these tips we’re sure that your menu will be getting rave reviews from guests of all ages. Happy Canada Day everyone!