Keto Pumpkin Cheesecake for Thanksgiving!

Keto Pumpin Cheesecake

Just because we usually go overboard on Thanksgiving with all the goodies, doesn’t mean it has to totally mess up your success. I’m not holding back this year with keto approved dishes. I make mock stuffing the other night with a chicken breast and I seriously couldn’t even tell the difference. Also using cauliflower mash in place of potatoes, green beans with garlic and slivered almonds, and the list is going on and on. Stay tuned for an all out traditional Thanksgiving with Keto friendly foods!! 

Here’s a great keto-approved pumpkin cheesecake recipe that i made earlier today! 

For the crust:

1 1/8 cup almond flour

¼ cup stevia

2 tbs. butter, melted

1 egg

1/8 tsp. salt

½ tsp. cinnamon

2 tsp. ground ginger

For the Filling

2 (8 oz.) packages cream cheese

¾ cup pumpkin

1 tsp. cinnamon

1 tsp. pumpkin pie spice

½ cup stevia

2/3 cup pecan pieces

For the Whipped Topping

1 cup heavy whipped cream (whipped into peaks.)

10 drops liquid stevia

¼ tsp vanilla


Preheat oven to 375 degrees Fahrenheit. In a bowl combine all the dry ingredients for the crust. Add butter and egg, mixing well.

Spray an 8-inch pie dish with nonstick cooking spray and press crust into bottom of the dish, using your hands to evenly distribute.

Bake in preheated oven for 10-15 minutes. Allow to cool to room temperature.

Meanwhile, in medium bowl beat together cream cheese and pumpkin. Add in spices and sweetener and continue to mix until well combined. Fold in 1/3 cup pecan pieces.

Carefully fold liquid stevia and vanilla into whipped cream. Then gently fold whipped cream into pumpkin mixture.

Once crust is completely cool, pour filling mixture into crust, distribute evenly. Sprinkle remaining pecan pieces on top of pie.

Chill in the refrigerator for at least 4 hours or overnight, allowing time for it to set.


Makes 10 servings, 1 slice per serving

Nutrition information: 330 calories, 31g fat, 7g protein, 6g carb

5 keto friendly soups!

Recipe provided for you from: Wholesum Yum.

Please click link to see recipe and directions: HERE


Srimp divine




  • 1 1/2 lbs raw shrimp, peeled & deveined
  • 1/4 cup olive oil
  • 1/4 cup onion, diced
  • 1 clove garlic, minced
  • 1/4 cup roasted red pepper, diced
  • 1/4 cup fresh cilantro, chopped
  • (1) 14 oz can diced tomatoes w/ chili’s
  • 1 cup coconut milk
  • 2 Tbsp Sriracha hot sauce (sambal oelek if you’re whole 30)
  • 2 Tbsp fresh lime juice
  • salt and pepper to taste



  1. Heat olive oil in a medium saucepan. Saute onions for several minutes until translucent, then add the garlic and peppers and cook for several minutes more. Add the tomatoes, shrimp and cilantro to the pan and simmer gently until the shrimp turns opaque. Pour in the coconut milk and Sriracha sauce (or Sambal Oelek), and cook just until heated through – do not boil. Add lime juice and season with salt and pepper to taste.
  2. Serve hot, garnished with fresh cilantro. Cold beer optional.

If you can’t eat shrimp, you can substitute any mild white fish, or even chicken, for the protein in this recipe and it will taste just as amazing!

Creamy cauliflower and ham soup



  • 6 cups cauliflower florets (frozen is fine – abut 24 oz)
  • 6 cups ham stock or chicken broth
  • 2 cups water
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 3 cups chopped ham
  • 2 Tbsp apple cider vinegar
  • 1 Tbsp fresh thyme leaves
  • 2 Tbsp butter (or ghee, bacon fat, or coconut oil)
  • kosher salt and ground black pepper to taste


  1. Combine the cauliflower, stock, water, garlic powder, and onion powder in a large soup pot. Bring to a boil and simmer for 20-30 minutes, or until the cauliflower is tender. Blend in the pot with an immersion blender (or remove to a large blender and blend in batches then return to the pan) until smooth. Stir in the ham, and thyme leaves and simmer another 10 minutes. Add the butter and apple cider vinegar. Remove from the heat and season with salt and pepper to taste.
  2. Serve hot.

Keto jalapeno popper soup



  • 4 slices raw bacon
  • 4 oz cream cheese
  • 1/2 cup heavy cream
  • 2 cups water or chicken broth
  • 2 Tbl salsa verde
  • 1/2 tsp garlic powder
  • 3/4 cup shredded sharp cheddar cheese
  • 3/4 cup shredded monterey jack cheese
  • 4 large jalapeno peppers
  • 1/4 tsp xanthan gum (optional)


  1. Cook the bacon in a medium saucepan until crisp – remove and chop for garnish and set aside.
  2. In the same pan, along with the bacon grease, add the heavy cream, water or broth, and cream cheese.
  3. Simmer gently, stirring often, until the cream cheese has melted and the liquid is smooth.
  4. Whisk in the garlic powder, salsa verde and shredded cheeses until completely incorporated.
  5. Meanwhile, wash the jalapenos and broil or grill them until softened and charred.
  6. Remove the skins and seeds and chop finely.
  7. Add to the soup and cook for about 5 minutes.
  8. Season with salt and pepper to taste.
  9. To thicken further, add the optional 1/4 tsp of xanthan gum stirring until smooth.
  10. Remove from heat and serve garnished with chopped bacon.

Spicy tomato blue cheese soup



  • 2 tablespoon olive oil
  • 1 sprig oregano
  • 1 medium red onion finely chopped
  • Kosher salt
  • 4 cloves garlic sliced
  • 28 oz San Marzano tomatoes with their juice (1 can)
  • 1 ½ cup Chicken Stock
  • ¾ cup heavy cream
  • 2 tablespoon sriracha sauce
  • 1 tablespoon fresh oregano leaves
  • ½ cup Roth Käse Buttermilk Blue cheese
  • Greek yogurt for garnish
  • Hot sauce
  • Heat the olive oil in a 4-quart pot over medium heat. When the oil is hot, add the onion and a three-fingered pinch of salt and sweat for 2 minutes. Add the garlic and continue to sweat for 2 more minutes. Add the tomatoes, their juice, and the stock and bring to a simmer. Tie up a sprig of oregano and place it into the soup with the string hanging over the side of the pot.  Add the cream, sriracha sauce, and oregano and simmer for 10 to 25 minutes.
  • Remove oregano sprig.  Pour the soup into a blender, add the blue cheese, and blend until smooth, working in batches if needed.  Strain through a fine-mesh strainer into a clean pot, taste, adjust the seasoning if necessary, and reheat to serve. The soup will keep, covered in the refrigerator, for a few days.
  • When serving top with a dollop of greek yogurt and some extra hot sauce.

Forget #mcdonald’s Shamrock shake- Enjoy the #healthy version! 

healthy shamrock shake

Healthy Shamrock Shake!


  • 1/2 cup Low fat cottage cheese [1]
  • 1 scoop Crave™ Whey Protein 
  • 1/8 tsp Mint extract (or to taste)
  • 2-3 Packets of stevia or sweetener of choice (or to taste)
  • 5-10 Ice cubes (more or less depending on how thick you like it)
  • 4 oz Water (again, alter according to desired thickness of shake)
  • 2-3 drops Green food coloring, or a handful of spinach to make it green!
  • Optional:
  • Pinch Guar or xanthan gum (to thicken)
  • [1] Cottage cheese is what gives shake the thick milkshake consistency! You will not taste the cottage cheese I PROMISE, but you could also use vanilla Greek yogurt

What’s in a Shamrock Shake Anyway?

Just in case you were thinking about grabbing a large, 22-ounce McDonald’s Shamrock Shake today…you may want to know that it contains:

This is roughly the same amount of calories as:

  • 1.5 Big Macs, or
  • 2.5 Hot Fudge Sundaes, or
  • Nearly 3 Egg McMuffins

If you opt to downsize to a medium, 16-ounce Shamrock Shake, you will consume:

  • 19 Grams of Fat (29% U.S. Daily Value)
  • 12 Grams of Saturated Fat (61% U.S. Daily Value)
  • 1 Gram of Trans Fat
  • 660 Calories
  • 93 Grams of Sugar
  • 210 Milligrams of Sodium (9% U.S. Daily Value)

If you decide to order a small, 12-ounce Shamrock Shake, you will drink:

  • 15 Grams of Fat (24% U.S. Daily Value)
  • 10 Grams of Saturated Fat (49% U.S. Daily Value)
  • 1 Gram of Trans Fat
  • 530 Calories
  • 73 Grams of Sugar 
  • 160 Milligrams of Sodium (7% U.S.Daily Value)

Oh…you may also be interested in learning that the McDonald’s Shamrock Shake consists of 33 different ingredients, a fact that concerns me more than the amount of calories…


We all know that a dessert from McDonald’s is not going to be nutritious, but many people are unaware of how unhealthy some of these menu items truly are.

After a quick glance, the 4 ingredients of a Shamrock Shake look innocent.

The main ingredients include:

  1. Vanilla Reduced Fat Ice Cream
  2. Shamrock Shake Syrup
  3. Whipped Cream
  4. Maraschino Cherry

However, upon closer inspection, each main ingredient has several ingredients of its own – and the majority are chemicals in the form of additives, food dyes and preservatives. Yes, we and our environment are made up of chemicals, but I am talking about the chemicals that are not naturally found in whole foods – synthetic compounds that have been proven by science to be detrimental to our health.

Much of the food we consume (healthy and unhealthy) consists of more than one ingredient, but I want to emphasize that each of the main ingredients listed above has between 10 and 15 total ingredients, many which are harmful.

Here is the full breakdown of what is in a McDonald’s Shamrock Shake:

(Highlighted ingredients are linked to articles, studies, etc.)

(Note: Some ingredients such as sugar, high fructose corn syrup, carrageenan, and artificial flavors are repeated, which means that the final product has double and sometimes triple the amount of such ingredients.)


  1. Milk
  2. Sugar
  3. Cream
  4. Nonfat Milk Solids
  5. Corn Syrup Solids
  6. Mono- and Diglycerides
  7. Guar Gum
  8. Dextrose
  9. Sodium Citrate
  10. Artificial Vanilla Flavor
  11. Sodium Phosphate
  12. Carrageenan
  13. Disodium Phosphate
  14. Cellulose Gum
  15. Vitamin A Palmitate


  1. High Fructose Corn Syrup
  2. Corn Syrup
  3. Water
  4. Sugar
  5. Natural Flavor (Plant Source)
  6. Xanthan Gum
  7. Citric Acid
  8. Sodium Benzoate (Preservative)
  9. Yellow 5
  10. Blue 1


  1. Cream
  2. Nonfat Milk
  3. Corn Syrup
  4. Sugar
  5. High Fructose Corn Syrup
  6. Contains Less Than 1%: Mono-And Diglycerides
  7. Carrageenan
  8. Polysorbate-80
  9. Beta Carotene (Color)
  10. Natural (Dairy and Plant Sources) and Artificial Flavor
  11. Mixed Tocopherols (Vitamin E) to Protect Flavor
  12. Whipping Propellant (Nitrous Oxide)


  1. Cherries
  2. Water
  3. Corn Syrup
  4. High Fructose Corn Syrup
  5. Sugar
  6. Malic Acid
  7. Citric Acid
  8. Natural (Plant Source) and Artificial Flavors
  9. Sodium Benzoate (Preservative)
  10. Potassium Sorbate (Preservative)
  11. Red 40
  12. Sulfur Dioxide as Preservative (Contains Sulfites)

Toxic cocktail

A “shake” should have 4-6 main ingredients and less than 10 in total, not 33. With the Shamrock Shake, McDonald’s is serving up a chemical shit-storm full of artificial preservatives and colorings that are toxic to your body’s systems.

Many of the ingredients in this drink have been linked to various health issues and behavioral traits including:

  • Acne
  • ADHD
  • Allergies
  • Blood Sugar Imbalances 
  • Cancer
  • Chronic Inflammatory Diseases
  • Fertility Issues
  • Gastrointestinal Issues such as Colitis
  • Headaches and Migraines
  • Hyperactivity
  • Immunity Suppression
  • Leaky Gut
  • Metabolic Syndrome/Obesity
  • Skin Conditions

“Every time you eat or drink, you are either feeding disease or fighting it.” – Heather Morgan, MS, NLC

Obviously one McDonald’s Shamrock Shake is not going to put you in the grave, but its ingredients (refined sugar, saturated fat, trans fat, additives and emulsifiers such as polysorbate-80, etc.) will very likely contribute to an inflammatory response within the body. Inflammation often begins in your gut, affects multiple aspects of your health and if not managed will lead to disease and illness (see above).

Many of us have chronic systemic inflammation for years before its symptoms become apparent or clinically significant. So the shakes and lifestyle you choose now may impact your health in the future. Dr. Francis Collins, director of the National Institutes of Health (NIH), once said that “genetics loads the gun, and environment pulls the trigger.” I strongly believe this is true.

Knowing the ingredients in the food you eat allows you to choose whether or not to feed disease or fight it. So many things in our lives that we may come in contact with daily (traditional Western Diet, sedentary lifestyle, non-organic meats and veggies, depression, anger, stress and anxiety, cigarettes, alcohol and pollution) already contribute to chronic inflammation within the body. Why add another thing to the list?

Eating more fresh and whole foods is one way to fight inflammation and prevent illness.

Make your own Shamrock Shake!!