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Ice Cream Keto

As promised (a LONG time ago), I want to share with you a tried and true low-carb (and very high fat) ice cream recipe from genius Peter Attia.  (The ice cream is quite good, but if you haven't listened to any of Attia's podcasts, you're really in for a treat. Check him out: he has interesting guests, covers details from basic to esoteric, and provides great show notes.)

And now for the treat!


Basic Mayonnaise and more

A top priority in starting a healthy eating program is eliminating inflammatory foods, and one of the foods that is most hazardous and most common is vegetable oil. Even "healthy" canola oil belongs in the "not-so-fast" category with cottonseed, safflower, and soy oil. Easily contaminated with GMO or non-organic, their main drawback is that they are high in omega-6 polyunsaturated oils, an inflammatory food that we've already had more than our share of!

Post Workout Smoothie

A basic smoothie recipe is useful in two situations: for folks who need to gain or maintain weight, and for athletes looking for a way to eat whey protein after a workout. Here’s my post-workout smoothie recipe.

In a blender, mix to dissolve the protein powder:

  • 1 scoop organic, grass-fed whey protein
  • ½ cup of water

For nutrition and flavor, add:

  • ½ cup fresh or frozen berries
  • ½ cup coconut milk (The best milk commercially available comes in a can, not a carton. Look for a can that is BPA free.)  

Consider adding:


Makes 1 quart

1 medium cabbage, green or red, cored and shredded
1 tablespoon caraway seeds or celery seeds
1 tablespoon sea salt
4 tablespoons whey (if not available, use an additional 1 tablespoon salt)
Grated carrots or beets for variety







Makes 1 gallon

3 quarts filtered water
1 cup sugar
4 tea bags of organic black tea
1/2 cup kombucha from a previous culture*
1 kombucha mushroom**



Sprouting Seeds and Grains

Seeds and grains (the seeds of grain plants) are specially designed to survive unchanged in nature until they land in a situation just ripe for starting a new version of whatever plant they come from. The vital nutrients for growth stay encased in a fairly impermeable shell until the seed arrives in a place both moist and slightly acidic, optimal growing conditions. Over a period of hours or days the shell is gently softened and opened and the activated nutrients enable the seed to grow.


Makes 1 quart

1/2 cup good quality commercial plain yogurt, or 1/2 cup yogurt from previous batch

1 quart pasteurized whole milk, non homogenized

a candy thermometer



Yogurt is easy to make - neither a yogurt-maker nor a special culture is necessary. The final product may be thinner in consistency than commercial yogurt.