Category: Recipes

Lipedema Keto Recipe – Easy Coconut Yogurt

Does keto help lipedema? It helped me lose 140 pounds with only dietary changes and walking. Many of you have been asking to hear more about what I eat, so today I want to share one of my favorite lipedema keto recipes and a staple of my keto diet plan for lipedema. I’m going to show you how to make coconut yogurt at home! When I went dairy-free in 2021 to reduce my inflammation, I discovered Culina coconut yogurt. Unfortunately, it was too expensive for me to eat regularly. A friend in the lipedema community suggested I make my own and I was incensed. I am a busy woman with a full-time job, managing multiple health conditions. I don’t have time for that!

Well guess what? It turns out that I do and so do you. Watch the video below to join me in the kitchen or continue reading to learn how to make homemade coconut yogurt with probiotics. We’ll need two basic ingredients, five to ten minutes of prep time, and about two days from start to finish.

Supplies and Ingredients

Flavoring Ideas (Optional)

  • Fresh blueberries
  • Lemon zest
  • Key lime juice
  • Ginger paste
  • Almond extract
  • Vanilla extract (add 1-2 tsp to any and all of the above)

Easy Coconut Yogurt

  1. Open both cans of coconut milk and empty them into a clean ceramic bowl.
  2. Use your silicone whisk or a rubber spatula to break up any clumps in the coconut milk and whisk until it is smooth.
  3. Count out your probiotic capsules. As a rule of thumb, use a minimum of two capsules for each can of coconut milk. I like to use one extra (for a total of five) to get some extra tanginess, but you do you!
  4. Carefully open the capsule casings and dump the probiotic powder into the smooth coconut milk.
  5. Whisk until powder is fully combined and all clumps are broken up. Avoid using anything metal once you add your probiotics.
  6. Cover with a paper towel or tea towel and place in a warm dark place. An oven works great as long as you don’t forget it’s in there! Tip: leave yourself a post-it note on your oven controls if you are as forgetful as I am.
  7. Let it sit for a day and a half to two days, checking occasionally. When it starts to thicken and has a jiggle to it, it’s getting ready. If it starts growing on the top, you’ve pushed it too far but can probably still save it by skimming off the very top layer. (I’m a former Peace Corps Volunteer and may be more relaxed about my food than you are.)
  8. It’s ready! You can either scoop it into single-serving size jars or put the entire bowl in the refrigerator. Flavoring is optional, but highly recommended. Add your flavoring of choice before refrigerating.
  9. If flavoring with low carb fruit such as blueberries, cook it down a little bit before adding it. This will let it get nice and juicy so the flavor really mixes with the yogurt. Pour fresh or frozen berries in a pot and warm them over medium on your stove top for 15 to 20 minutes or until the berries have burst and you have a nice thick juice. If using frozen berries, make sure they don’t have sugar added. Remove the pot from the heat and let it cool before adding the berries to your coconut yogurt. I always put 1-2 teaspoons of vanilla extra to make it extra indulgent.
  10. Enjoy!

If you purchase through an Amazon link in this post I may earn a small commission, but that’s never why I recommend something.

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Mint Chocolate Keto Coffee

Yum! One of my all time favorite flavor combinations is mint chocolate. A year ago I started using keto to manage my lipedema and lymphedema and I thought I would have to say goodbye to it forever. Chocolate collagen powder and peppermint extract to the rescue!

A few weeks ago I found myself in the baking aisle of my grocery store for the first time in months and there, on a pre-holiday display, was peppermint extract. That’s keto! I excitedly dropped several bottles in my basket and left them on my kitchen counter for inspiration. It didn’t take long to strike, sturdy women. In fact, all I had to do was reach for my french press the next morning.

I started taking collagen to give my skin a little extra help responding to my keto weight loss. I’m not sure if my skin would be any saggier without it, but I can say I’ve had massive hair regrowth and my skin and nails look fantastic. That’s enough to make me a collagen fan! My favorite is Perfect Keto chocolate collagen with MCT oil. It easily and completely dissolves in my coffee and the pinch of stevia makes it taste like dessert. It may seem a little pricey but Perfect Keto offers deep discounts around most holidays so I just make sure to stock up. They also do occasional flash sales on Amazon – so watch for those!

The other key ingredient – besides coffee – is heavy cream. If possible, find one without carrageenan in it. Carrageenan is commonly added to milk to keep it creamy, but it can also irritate our sensitive guts and cause more inflammation. Locally I buy it at Whole Foods. If you don’t have one near you, look at any higher end grocer. Yes, it costs more, but I eat less on keto so it balances out in the end.

Have you gathered your ingredients? What are we waiting for?! Pull out your favorite mug and treat yourself to a decadent cup of mint chocolate keto coffee.

Total Time: 15 minutes

Servings: One

Ingredients:

  • Fresh brewed coffee, chocolate flavor if you have it
  • 1 serving of chocolate collagen powder
  • Heavy cream to taste
  • 3-4 drops peppermint extract, or to taste
  • Whipped cream
    • Make your own if you have time, but I usually ‘cheat’ and use a can of Reddi Wip extra creamy

Regular readers know I don’t count macros, calories, or anything but the length of my ponytail, but if you are curious pop the ingredients into your favorite app and I’m sure you’ll be pleased with the low carb results.

How did it turn out? What’s your favorite way to dress up keto coffee? Write me a note below.

I may earn a small commission if you buy through an Amazon link in this post.

Spicy Asparagus and Sausage

Juggling a busy life with staying in ketosis? This spicy asparagus and sausage is one of my favorite go-to keto recipes, whether it’s a busy week night or a weekend feast. It works equally well as a main dish or a hearty side. A savory mix of creamy and crunchy, it’s sure to find its way into your regular rotation.

My mom made a variation of this recipe when I was growing up, from a Minnesota heritage cookbook, and I’ve improved on it with bacon grease. This is usually a dinner meal for me, which means I have a greasy pan left over from breakfast or lunch. Why, dear reader, would you throw away such keto goodness? I like to just heat up the greasy pan and throw in the onions with a big pinch of salt and freshly ground black pepper. Once they start to soften (about five minutes) you’re ready to add your sausage, breaking it into pieces if needed. Throw in more salt and pepper along with a few dashes of red pepper flakes, being sure to balance the flavor if you’re using spicy sausage.

While the onions and sausage are cooking, prep your asparagus. At my supermarket it tends to come in one pound bunches and I usually cook about half if I’m eating alone, more with friends! Look for thin bright green spears and cook as soon as possible after purchase. My favorite tip – learned watching Food Network – is to hold one tip of each spear in each hand and gently bend. It should naturally snap in half where it starts getting tough and woody. Throw out the bottom part (usually about half) and keep the top part for your dinner. Prep this while the onions and sausage are sauteing.

Around the ten minute mark your sausage should be mostly browned and your onions should be starting to caramelize a bit. Throw in your asparagus spears along with more salt and pepper to taste then stir to coat with the bacon grease. Continue to cook until the asparagus in tender, but still bright green, about ten more minutes.

I find this is about the same amount of time it takes me to broil a ribeye. Coincidence?!

When the asparagus is tender, plate your concoction, top with a generous handful of full-fat feta, and kick up your feet. You deserve some delicious me time, gorgeous!

This versatile dish works great as a quick week night meal or a hearty side to a feast.

Total Time: 20 Minutes

Servings: One

Ingredients:

  • 2-3 tbsps bacon grease
  • 1/2 of a small onion, about 1/4 cup thinly sliced
  • 1/2 pound fresh asparagus
  • 2-3 sausage patties or about 1/4 pound ground sausage (hot if you like!)
  • Several generous pinches of salt, about 1/4 – 1/2 tsp
  • Ground black pepper to taste
  • Red pepper flakes to taste
  • Handful of full fat feta cheese

Regular readers know I don’t count macros, calories, or anything but my toenail growth, but if you are curious pop the ingredients into your favorite app and I’m sure you’ll be pleased with the low carb results.

Leave a comment below to let me know how it turned out and if you did anything differently!