Keto Sweet Potato Pancakes… or Waffles…

I discovered sweet potato waffles last year and I loved them. In swapping to the Keto diet, I wanted to find something akin to that but still true to the Ketogenic ratios. This recipe mostly holds to that end result: you still get the sweet potato flavor while sidestepping the hit of the sweet potato carbs.

I did try this in an older waffle iron and the result was a little problematic. I swapped to using the batter for a pancake equivalent and it worked really well. If you go  for the waffle process, don’t skimp on the butter to lube up the waffle irons: the egg in the recipe really makes it prone to sticking.


  • 54g sweet potatoes
  • 125g cream cheese
  • 1tsp liquid stevia
  • 4 eggs
  • 1tsp baking powder
  • 3 tbsp coconut flour
  • 2 tbsp almond flour
  • 2 egg whites
  • 2 tbsp butter
  • 1/4 tsp vanilla extract (optional)
  • dash of cinnamon (optional)


  • Microwave the sweet potatoes until they are the consistency of cooked / mashed potatoes
  • Beat the sweet potatoes in with cream cheese
  • Add stevia and 4 eggs
  • Add in coconut and almond flours
  • Heat waffle iron
  • Melt 2 tbsp butter
  • Beat egg white into a foam
  • Fold into batter
  • Butter up waffle iron with a brush
  • Start waffling

Serves: 3 (it’s great with marscapone and a side of bacon)

Macros / Nutrition

Calories Carbs Fat Protein Sodium Fibre
184 kCal 9g 10g 13g 166 4

Keto Pad Thai Salad

With spring here, peanuts and smoked tofu for the keto pad thai saladthere is an increased need to find lighter options and foods that could come along on a picnic. I like pad thai but the noodles pose a problem on a keto diet. A compromise is to make this with shirataki noodles (aka yam noodles) and prep it so that it can be served cold. I really like the noodles made with a mix of yam noodles and tofu.

While this is a large dish, it’s calorie count is approximately 614 calories per person. In cold numbers, it is 8% carbs, 70% fat and 22% protein; but 6 of the 15g of carbohydrates are fibre and a lot of keto people discount carbs that double as fibre. Taking fibre into account, it looks more like 6% carbs, 72% fat and 22% protein. If someone were really needing to tune this to hit the ideal rations, adding more fat by adding another tablespoon of sesame oil it adjust the ratios to 5.5%, 74% and 20.5% respectively.



  • Soyganic (Canada) Bcg Cdn – Smoked Tofu – 210g package
  • House Foods – Cdn – Tofu Shirataki Spaghetti Noodles
    – 110 g package
  • 1 tablespoon peanut butter
  • 2 egg
  • Sesame Oil – 2 tablespoons
  • Peanuts – ¼ cup (50g)
  • Samba Oelek – 1 tsp
  • Cilantro, Basil and Green Onion to garnish
  • 1 limeAdding in sambal oelek, garlic and peanut butter


  • Heat a frying pan.
  • Put in peanuts to let them sear on one side.
  • Add in sesame oil
  • Pop in 3 small garlic cloves finely chopped
  • Chop up tofu and add to the sesame oil
  • When it starts to sizzle, mix the peanuts, garlic and tofu.
  • Add in samba oelek and peanut butter
  • Add in both eggs and mix the entirety of the dish together to distribute the eggs, peanut butter and sambal oelek.
  • Reduce heat and let it putter
  • Open shirataki noodles and rinse thoroughly
  • Put noodles in bed of serving dish
  • Cover evenly with fried mixture
  • Chop up basil, cilantro and green onion and sprinkle on top
  • Cut lime in half and place in serving dish.
  • Refrigerate until served.

Macros / Nutrition

Items in this meal Calories Carbs Fat Protein Sodium Sugar
Soyganic (Canada) Bcg Cdn – Smoked Tofu – 105g 175 3 10 18 300 0
House Foods – Cdn – Tofu Shirataki Spaghetti Noodles – 55 g 15 3 1 1 15 0
1 egg 101 1 7 7 171 1
Sesame Oil – 1 tablespoon 120 0 14 0 0 0
Peanuts – 25g 142 4 12 6 0 1
Samba Oelek 2 0 0 0 80 0
Peanut Butter ½ tblspn 53 2 4 2 13 0
Cilantro, Basil and Green Onion 2 0 0 0 2 0
½ lime of lime juice 5 2 0 0 0 0
Stats per portion 614 15g 48g 34g 581 2g
Items in this meal Calories Carbs Fat Protein Sodium Sugar


Seven Recipes that are Flour Free

Since the fit is in, there are many people who are on a “gluten-free” or “flour-free” campaign to make sure that they are not eating them anymore. Or there might have been times when you start panicking because one of your guests whom you have invited over the dinner is allergic to wheat and you don’t know what to offer the person to eat.

Well, the struggle is real because going or cooking completely wheat-free can be quite challenging to visualize if you have got no issues eating them. You may not come up with anything exciting to cook with without flour and that can be quite a turn off for the evening dinner plan.

Talking about gluten-free meal plans, there are quite a few diet plans like the banana diet plan or the Mediterranean diet plan which people can follow when dealing with wheat allergy, celiac diseases or dealing with gluten-allergy. These diet plans or meal plans include absolutely no gluten and are quite good for people who want to go gluten-free.

As we see the trouble is real here, so we have come up with some of the best flour-free or wheat-free or as we can say gluten-free recipes for you; so that your meal is no more boring and it is still ridiculously delicious. Just take a look –

  1. Chickpea Pancakes along with Yogurt, Squash and Leeks – One of the best recipes that delivers mouthwatering outcome. Here is what you need to do –
  1. Heat (medium high) 2 tbsp olive oil on nonstick skillet and put leeks seasoning it with kosher salt and pepper; when you see the leeks being cooked; meaning it is turning brown and soft, add the squash and season again. Keep stirring time to time and let it cook for 4 minutes. When done, put the vegetables on some other plate; let it cool and reserve the skillet.
  2. While you let your vegetable cool, whisk two eggs, chickpea flour, baking powder, 1 Tbsp. oil, ½ tsp. kosher salt, and ½ cup water in a medium bowl. Season it with pepper, and let it rest for almost 5 minutes; when you see the flour being hydrated, put the vegetables into the batter and stir.
  3. Now heat almost ¼ tbsp olive oil on the reserved skillet. Add the batter by the ¼-cupful to make 4 pancakes, gently flattening to about ¼” thick. One tip – if you see the batter isn’t being settled or spread easily, then you should put a little water to make it a bit thinner. Cook for at about 4 minutes and until the bottom of the pancake is brown and forms bubbles on the top. Flip the pancake over carefully and let the other side cook for about 2 more minutes. When it’s done, repeat the same for the other pancakes.
  1. Pad Thai – Pancakes for breakfast but this one is for the best flour-free lunch or dinner platter you are going to have ever. Here is the recipe –
  1. Put noodles first on a big bowl and pour hot water. Let it drain for 5-10 minutes or until it’s tender. But don’t let it become too mushy or sticky.
  2. Now put a nonstick large skillet on the gas—heat 2tbsp vegetable oil on high-medium heat. Add two eggs directly on the skillet, stir for almost 30 seconds and let it set barely and then put half a bowl shrimps. Cook them together for about 2-3 minutes or until you see eggs and shrimps are almost cooked. To see that, you need to look at the shrimps being brown on the sides. Now for vegetables, put radish and tofu on the mixture and cook for 30 seconds. Now at the end put the noodles and cook for 1 minute whole. Now you need to add tamarind water, fish sauce, and simple syrup and stir-fry for about 1 minute or until sauce is absorbed by noodles and noodles are well coated. When it’s done, stir in chopped garlic chives. Add 1/4 tsp ground chilies and 1 Tbsp peanuts and toss well. Now place it on a serving plate.
  1. Prosciutto-wrap Basil Shrimp – This is another gluten-free and flavor packed recipe for you that you can enjoy during your dinner. Here is what you need to do –
  1. Pre-heat a broiler.
  2. Now while your pan is pre-heating, mix shrimps, zest, olive oil, basil, salt, red pepper flakes, and black pepper flakes in a large bowl. Make sure you mix it well and keep it aside.
  3. Cut the prosciutto slices into halves and make 20 pieces from them. Now put one shrimp on one slice of prosciutto and wrap them well. Leave the tail hanging out and thread on an 8-inch skewer. Repeat with remaining shrimp for a total of 4 skewers with 5 shrimp each.
  4. Now place the skewers on the pre-heated broiling pan. Before you do that, coat them slightly with cooking spray. Now broil the shrimps for two minutes on each of the sides.
  5. Serve hot.
  1. Smoked Salmon – When you think you want to make your Valentine day special, this is one of the recipes you want to try. Here is how you can do it—
  1. Smoke 6oz salmon on a smoke or in the microwave. You can do it any of the ways you want.
  2. Take a bowl; beat 4 eggs, 1tbsp butter and herbs in a bowl and season it well.
  3. Now heat 2 tbsp butter in a nonstick pan and add the egg mixture into the pan and stir properly and make the scrambled eggs.
  4. Now put the smoked salmon pieces on a plate and put the scrambled eggs up to it followed by a dash of freshly ground pepper on the top.
  5. Serve hot with gluten free toast on the side.
  1. Spicy Lime Grilled Prawns – Another mouth watering gluten-free dish. Here is the recipe –
  1. Place pilled tiger prawns (almost 48 large pieces of them) along with lime zest in a large glass bowl. And mix it well.
  2. Now in a processor add lime juice, Chile pepper, garlic, ginger, and onion and process them well. Now put a bit of olive oil or any oil of your choice into the mixture and put the mixture to the bowl of shrimp. Stir it well and cover and then put it in the refrigerator for 4 hours.
  3. Preheat grill for medium-high heat. Thread prawns onto skewers, piercing each first through the tail, and then the head.
  4. Now brush the grill gate with oil and cook the prawns for 5 minutes; turn once.
  1. Chicken Tikka Masala – This main course Indian recipe is great people who crave for curry time to time. Absolutely flour free and ridiculously tasty. Here is the recipe –
  1. To make the Tikka Masala Marinade – put 2.5cm ginger root (finely grated), 3 cloves garlic, 1 tbsp coriander leaves, chopped, 225g low fat natural yogurt, large pinch garam Masala, 1⁄4 tsp ground turmeric, 1 tbsp lime juice, 1 tbsp lime juice, pinch salt in a large bowl and mix them well. This is for the marinade.
  2. Now for the chicken put all the 4 large chicken pieces into the marinade Masala and make sure they are perfectly coated.
  3. Now take a large saucepan, heat 2tbsp olive oil and add 4 finely chopped onions into it. Cook the onions until it is soft and brown and when it is brown, add 4 cloves garlic, finely minced and 2.5cm ginger root, finely grated and cook all of them together for 2 minutes. Now put 1⁄2 tsp ground turmeric, 1⁄2 tsp chilli powder, and 1 tsp ground coriander and stir it well.
  4. Now add 250g chopped tomatoes and ½ green peppers into the mixture and sauté for 2-3 minutes more. Remove 1/2 cup of mixture and purée, then return purée to saucepan.
  5. Now you need to take out the coated chicken pieces from the marinade and put the pieces into the tomato mixture and mix everything properly.
  6. Now cover the pan with a lid and let the contents to boil and after that turn the heat down and let it o simmer for 20-30 minutes. Keep stirring time to time.
  7. Serve hot with rice or with gluten free naan or bread.
  1. Baked Bananas – This one is a perfect dessert for the banana lovers. Check the recipe out here –
  1. Pre-heat the oven on 350 degrees F.
  2. Place two large bananas along with the skin on a baking sheet.
  3. Now bake them for about 20-30 minutes or until the skin turns black.
  4. Now peel the banana skins carefully; place it on a plate. You can either use one whole banana or chop them.
  5. Now sprinkle the brown sugar on top of the bananas along with pecan nuts on top. Let the sugar melt over it slowly and wait until then.
  6. Top it with whipped cream or ice cream for better flavor.

Salmon Avocado Kale Cups

I have been on a kick of making sure I had three things in my breakfasts: Vitamin C, Potassium and Omega 3. On the other days I accomplished that by having and orange, a banana and a small piece of salmon. On a Sunday: I got fancier. I made cups from red pepper, kale and bacon then filled them with avocado and salmon. Is bacon healthy? Next question.

The process of building the cups isn’t that tricky. The end result is still fairly sturdy, so these could be made before the time then heated and filled with the last two ingredients (the avocado and salmon).
Yields: 3 servings


  • 1 red pepper
  • 1 bunch of kale
  • ⅓ of a large onion
  • 6 pieces of bacon
  • 3 eggs
  • 1 small avocado
  • 120-150g of smoked salmon (ie. lox trim)
  • Salt & pepper
  • Dill (½ tsp)


  • Frying pan
  • Cookie sheet
  • Mixing bowl
  • 1 sheet of parchment paper
  • 6 tooth picks
  • Stovetop
  • Oven

The Process

  • Preheat the oven to 350℉. Heat a frying pan to medium heat.
  • Prep the cookie sheet and putting down a sheet of parchment paper
  • Slice the red pepper into 3 1” thick rings
  • Tear off three large kale leaves
  • Lay down the kale leaves on the parchment paper. Place a red pepper ring on the kale.
  • Fry the bacon in the frying pan– not until it’s crispy: just until it softens, shrinks and cooks off some of its fat.
  • Remove bacon from frying pan. Use the tooth picks to hold them together and make two pieces of bacon into a ring to go around the red pepper.
  • Chop up the onions and fry them in the bacon fat.
  • Divide the onions and put those into the rings.
  • Pull the remaining kale off of the stalks and tear into small pieces. Fry those with salt, pepper and dill until the kale browns and starts to wilt a little.
  • Combine the cooked kale and three eggs in a mixing bowl. Mix well and divide into the three rings. Cook in the oven for 20 minutes.
  • Chop the avocado into small cubes.
  • Chop the salmon into small pieces.
  • When the cups come out of the oven, plate the ring, then pile in the salmon and avocado.
  • Enjoy.

The Benefits:

Nutrient Daily requirement
Vitamin A – 385%
Vitamin C – 115%
Vitamin D – 21%
Vitamin E – 22%
Vitamin K – 9%
Thiamin – 21%
Riboflavin – 77%
Niacin – 31%
Vitamin B6 – 42%
Vitamin B12 – 86%
Folate – 39%
Calcium – 22%
Nutrient Daily requirement
Iron – 36%
Magnesium – 17%
Phosphorus – 60%
Potassium – 24%
Sodium – 90%
Zinc – 25%
Copper – 26%
Manganese – 35%
Selenium – 156%
Pantothenic Acid 37%
Omega-3 – 472mg
Omega-6 – 3003mg

More info:

Break Some Eggs

In December of 2014, I said, “I’m going to talk about rebuilding my life.” I also said, “I’ll do this over the next six months.” 2015 happened. But more than that happening, there was the reality of trial and error applied to a real life. Continue reading

Tuning The Unified Field Theory of Awesome

I have a number of goals. I liken this to the unified field theory. In physics, there is the unified field theory: that gravity, electromagnetism, strong and weak forces can combine into one display of– of everything. My health, my finances and my happiness are tied to each other. They tug on each other. When I devote myself to money, I get miserable. When I am busy and miserable, usually my health takes a hit. When I pay attention to my health and try to diet, the food bill for fresh food hits my wallet. The Rebuild is about finding ways for these conflicting elements to play together. Ideally, it’s about finding a way to use these aspects to propel each other and make them all more achievable. Instead of staring at the problems (health, money, relationships), I have dug into supporting objectives that I am working on through ontological coaching.

In going to the foundation, I have named four objectives:

To be safe.

For health: That means don’t be a sick, fat whale.
For money: Don’t be so poor that I am evicted.
For my relationships: Have authentic people in my life who don’t lie to me.
(I wrote about safe, a couple weeks ago).

To be present.

For health: Enjoy the body I have in some way at every occasion.
For money: Don’t be lost in busyness like a man late for a meeting.
For my relationships: Don’t miss any more days with my loved one by angsting over the past and the future.

To be a finisher.

For health: Move from my weight (as this writing 269 lbs.), to the weight I want to be.
For money: Finished projects are worth money. Incomplete projects hurt my reputation and my wallet.
For my relationships: It cooks into doing what I say I will do. Am I honest and good to my word?

To tie all of this into a bow.

That’s the unified field theory.

To get where I want to go with all of this, there are some straightforward things I need to do. There are also some things I need to accomplish without the foggiest clue as to how I can carry those out. I can rely on what others did, but what works for one person may not work for another person.

The Diet

Case in point: the diet. I knew that my default diet wasn’t getting me anywhere. The death of my Mom followed by being fired hit me hard. After 2015, those were two crappy flavours of icing. In January, I weighed in at a disappointing 289 lbs.. I tried exercising. That didn’t feel like it made a difference. Two weeks ago, my partner challenged me and said, “We never stick to anything!” Good point. But if something worked, I would stick to it. I said, “Fine: let’s do a juice fast.” Bing. Friday night at 11PM I decided that solid food was off the table.
The next morning, I got a lot of ingredients for juices. We dived in and liquified everything for the next few days. I got progressively sicker. I should have weighed myself on that Friday night, but the previous verdict of 289 lbs. made me scale-adverse.

Scale Tale

Monday morning, I weighed in at 270 lbs.
Tuesday morning: I was sicker, grouchier and hungrier. I weighed in at 272 lbs.
Wednesday morning: I was back to 270 lbs. Sick as a dog (headache, spots in front of my eyes, no concentration) I broke the fast and ate some lunch. Chili: meat, tomatoes, beans– no flour and no dairy.
Thursday: 272 lbs.. I had sashimi for lunch.
Friday: 270 lbs. (really– this is a frickin’ yoyo).
Saturday: 270 lbs. I had miso soup for breakfast, sashimi for lunch, and a steak for dinner.
Sunday: 271 lbs. (it was a 10 oz. steak– I am attributing that one pound to the nearly one pound steak– I know that’s not how this works). Dinner was the filling from a burrito.
Monday: 272 lbs. Maybe I actually ate a yo-yo. I think I could tell. The purge that I was expecting early into the juice diet hit several days later. Throughout this exercise, I have been a human water fountain as liquids chug in and chug out.
Tuesday: 274 lbs. I thought the diet really wasn’t working. Regardless of the scale, my lunch decision was salad and dinner was sashimi again.
Wednesday: 269 lbs. So what the Hell.

The see-saw above tells me a few things:

  • Weighing myself daily may just tell me how much my colon contents weigh– that could be the swing weight.
  • That level of hyper assessment may promote neurosis rather than a healthy outcome.
  • People do not instantly gain or lose weight. There is a big metabolic cha-cha line that runs when you burn calories. I will have to dig, but I think the delay from good behaviour to good outcomes is two days.
  • I get sick from fasting. When I did it for 9 days, I was 19; I was depressed; and I didn’t have a job to go to. At 47, I couldn’t make it for more than 4 days.

The Rules (for now)

In my tuning, the course for a diet looks like this:
Start with a juice fast. Three days of juice and broth to reset my innards. I like to think we have two fridges: the one outside with the door and veggie crisper; and the one inside that looks like greebly little fat cells. Fasting shuts off a path to the outside fridge and forces your body to eat from the stores of fat and bound-up liquid.
Stay away from sugar. Refined sugar is really bad. It’s weaponized. To a lesser extent stay away from natural sugars (honey, agave, maple syrup)– they’re not weaponized but they are still optimized to deliver a calorie payload.
Stay away from flour. You’re eating glue. At some point, I may experiment with European flour, but that’s unlikely. Without flour and sugar, my IBS is dormant again.
Stay away from rice, corn and potatoes. If you accidentally end up with these in your diet, it’s not great, but it’s not like you’re eating arsenic.
Stay away from dairy. As with above: it’s not a death sentence, but we’re full grown people, not baby cows. We’re not supposed to have milk. Your body knows how to take in milk to make you grow up to be big– that’s the core problem you’re trying to address, so skipping the milk diminishes the problem.
Processed foods are the devil. I would be hard pressed to discover a processed food that should be eaten. If it has an ingredient list, be leery of it. Miso paste is a qualified exception to that rule. Read the labels.
Meat is not bad. Don’t try to eat a stack of steaks, but I would argue that fish is good; chicken is okay; and pork & beef are okay in limited amounts.
Fat is not bad. Butter, bacon fat and olive oil are not the problem. Dietary fat isn’t the core problem I am facing.
Veggies are excellent. I don’t think you could ever gain weight from salad. In lieu of dressing, throw in more interesting ingredients: pecans, miso, peppers, avocados, etc..
Broth is excellent. I am really partial to miso brother and pho broth. Make up broth as a snack.

In the 10 days since my first weigh-in, I started at 270 lbs., I am now at 269 lbs.. The juicing experiment gave me little benefit. Bacon, steak and other foods that seem to never show up on a diet did me little harm. This is all about tuning and I will keep everyone in the loop.