Doing Low Carb Wrong?

Offered without comment

Witnesses told police this week that they pleaded with Boone county resident, Audrey Ranch, 62, to stop hurting her son’s pit bull, but she refused.

“Eventually she bit Pedro’s acorns clean off right there in the front yard,” a witness said. “Pedro hightailed it screeching like a wild Indian and when I tried to subdue Audrey, she knocked me out with an old tricycle.”

Realizing the police had been called and knowing she had time to hide (it is a 45 minute drive to her house), Mrs. Ranch cut off a length of garden hose, dug a hole and had her son help bury her. She used the garden hose as a breathing apparatus.

Officers from the Boone County Sheriff’s Office arrived, unburied Ranch and arrested her without incident.

Ranch explained her actions to police: “My son ate all the meat and I had warned him if he ate all the meat, I’d eat his dog.”

The dog underwent emergency surgery and is expected to make a full recovery. Ranch is facing charges of aggravated animal cruelty.



Low Carb Country Fried Steak

CFS with Pepper Gravy

Yes, this is just as good as it looks!

I was going to use cube steak for this — beef is traditional, but I saw that pork was on sale at a local grocery store. We didn’t make it to that store as planned in time for the sale, however, so Brian suggested I use one of the pork steaks we had in the freezer. They had turned out to be a pretty crappy cut of meat, thin and fairly cut, with a decent size bone running through, but we got them at a supermercado because they were cheap.

For this preparation they were perfect.

I started by removing the bone, and cutting the steak into smaller pieces for ease of handling, and so they would cook more evenly. I don’t have a meat tenderizer, but I used the dull edge of big carving knife to pound them out in various directions. I used plain pork rinds, although you can use flavored ones if you prefer, and/or add seasoning. I find that the saltiness of the plain ones, plus the pepper in the cream sauce, to be all the seasoning needed. And if you guessed that the pepper gravy is a variation of my magic high fat cream sauce recipe, you get a gold star!

Here’s the official recipe:

Low Carb Country Fried Steak

  • Servings: 2-4
  • Print



1 pound pork cube steak or thin cut bone-in steak (cut into desired size pieces)
1 egg
1 cup finely ground pork rinds
4 tablespoons unsalted butter

Pepper Gravy

4 tablespoons unsalted butter
2 tablespoons cream cheese
1/3 cup heavy cream
Pepper to taste



  1. Whisk egg in a container big enough to dip pork pieces into.
  2. Spread pork rinds out on a large plate.
  3. Dip each piece of pork into egg mixture and dredge both sides in pork rinds until all surfaces are evenly and well covered.
  4. Melt butter (should equal about 1/2″ melted; add more if necessary) in skillet over medium heat and cook pork about 7 minutes on each side, until cooked through and pork rinds have formed a crispy, golden crust.

Pepper Gravy

  1. Melt butter in saucepan over medium low heat.
  2. Use a whisk to stir in cream cheese until mostly melted.
  3. Add cream, stirring until smooth
  4. Add pepper to taste.
  5. Hold sauce over lowest heat, stirring occasionally, until ready to serve.

source: Vida con Carne

Since the CFS is covered in yummy pepper gravy in the picture at the top, here’s how it should look after cooking but before drenching in sauce… 🙂


Down with the carbs and gluten…up with the fat and the delicious!

Italian Meatloaf with Provolone Sauce

Italian Meatloaf with Provolone Sauce

Last time we were in the mood for Italian I made Italian Meatballs with Creamy Parmesan Sauce. This time around we had some really good provolone on hand, so I decided to switch it up and use that for the sauce, and made meatloaf rather than meatballs.

The meatloaf was ground beef, two eggs, seasonings (garlic powder, onion powder, basil, oregano, parsley and black pepper), plus my special ingredient: ground pork rinds. I mixed it all together and shaped it into individual meatloaves, which I baked on a sheet pan at 375 degrees for 40 minutes.

The sauce followed my magic high fat cream sauce pattern: 4 tablespoons butter, 2 tablespoons cream cheese, 1/3 cup heayy cream, 1/3 cup shredded provolone. Melt butter in a saucepan then add other ingredients, one at a time, stirring with whisk until incorporated.

Quick, easy, and plenty of healthful, delicious fat!

Intro to Fasting

Brian & I have long been avid readers of the Diet Doctor website for education and encouragement regarding the LCHF lifestyle. You can still read the blog and view some videos on the site; he has fairly recently added a membership option that makes more content available (particularly video learning) to paying members only.

There you will find a new series all about fasting, with Canadian nephrologist Dr. Jason Fung, Membership is required to view the entire series, but the intro is available on the regular site. Fung gives the basics on what fasting is (i.e. NOT starvation!) and its history across time and various religions of the world.

intro to fasting


Like many people who switch to a low carb, high fat diet, I find that I need less food and very naturally partake in intermittent fasting simply by eating when I’m hungry, rather than at set meal times. I’ve lost a bunch of weight (still working on further progress in that department!), and went from being a diabetic struggling to control my blood sugar with insulin and oral medication to being pharma-free with fasting blood sugars that run in the 80-85 range!

Beef Stroganoff, Take 1

Or, as I am semi-affectionately referring to this first attempt, Beef Frankenstein.

Beef Stroganoff 092215

In the end, the flavor turned out to be quite good. The texture and execution need a little work!

I started by browning ground beef in my trusty iron skillet. So far so good. Next I would normally drain the fat, but decided against that this time, as we are trying to increase our fat, not decrease it: Mistake #1.

Then I added 1 1/2 cups of beef stock: Mistake #2. That made for WAY too much liquid. I simmered it for 15 minutes or so, but it didn’t reduce much in such a short period of time, of course. Fingers crossed, I turned off the heat and stirred in some sour cream, hoping it would thicken the liquid sufficiently: Mistake #3. Still way too much liquid — it didn’t look like anything I wanted to serve (or eat myself, for that matter!)

I called my husband over to ask for his advice, since he cooks professionally. As he ruefully commented, it’s kind of hard being asked how to fix something after the fact, when I had already totally muffed it! He kindly gave me his best guidance, though, and I dutifully spooned the beef out of the pan and discarded the bulk of the liquid. Then I turned the burner back on and added just a bit more beef base, stirring well to fully incorporate it with the meat. When I was satisfied of that, I once again turned the heat off and stirred in a bit more sour cream.

The end result still didn’t look very appealing to me, but we were both quite hungry by this point, so I dutifully served it. In the end it actually tasted pretty good and was moister than it appeared to be just looking at it. I’d like it to be a bit saucier and creamier, so next time I’ll drain it first and be careful with how much stock I add.

Hopefully next time I’ll share as an actual recipe…meaning I got it right on the second try!

Herbed Garlic Butter

Seen here served on another of those t-bone steaks I previously mentioned I had found on sale.

T-Bone with Herbed Garlic Butter 091915

Another way to up our fat intake. Make ahead and store in the refrigerator for a delicious and versatile way to pump up the fat to get and stay in ketosis. I’m keeping the list of ingredients non-specific because the sky is literally the limit — make however much you need/want to have ready to go, and flavor with amounts of garlic and your choice of herbs to your taste/whatever you have on hand.

Herbed Garlic Butter


Place butter in a mixing bowl and cover with plastic; let it sit out until soft. Add garlic and herbs; stir them into butter until worked evenly through.

Spoon butter mixture onto waxed paper or plastic wrap and shaped it into a log about 2″ in diameter. Seal ends and refrigerate until use. Once butter is firm, cut a slice and place it on hot meat (or veggie) just before serving.

Pork Medallions with Dijon Cream Sauce

Pork Medallions with Dijon Cream Sauce

This sauce is a new variation I came up with in my efforts to add fat to this meal. We have been eating pork loin regularly for a while (great price point at Sam’s!), but I recently noted that only about 53% of the calories come from fat. I generally cook this in advance when it’s on the menu (brown & roast), then slice it and store in the refrigerator. When dinner time rolls around I melt some butter in the iron skillet and warm the slices in the buttery goodness. We usually enjoy it with plain mustard, since mustard & pork are such a natural marriage of flavors.

So this time I used my own high fat recipe for cheese sauce and substituted Dijon for the cheese.

Creamy Dijon Sauce

4 tablespoons unsalted butter
2 ounces cream cheese
1/3 cup heavy cream
2 tablespoons Dijon mustard


  1. Melt butter in saucepan over medium heat.
  2. Add cream cheese, stirring frequently with whisk, until mostly incorporated (will still look a little lumpy)
  3. Whisk in cream, stirring until smooth and bubbly.
  4. Stir in Dijon.