Day 4 Sugar Cravings need Fats

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You are going to find that there are times when you still crave sugar.  Great substitutes for sugar include stevia, xylitol, erythritol and………good healthy fats. Substituting fats for sugar is going to become your saving grace.

As you start to break down your sugar craving you can feed your body and brain fat when you feel like eating something sweet.  A tablespoon of almond butter, an avacado or a handful of walnuts can go a long way to creating new cravings for you.GrainlessGranola_121613

Meal #1 

Grainless granola

  • 2 cups nuts (any combination of walnuts, pecans, and almonds – slivered work best)
  • 1/2 cup raw pumpkin seeds
  • 1 cup large coconut flakes, unsweetened
  • 1/4 cup coconut oil
  • 1/4 cup erythritol (like Swerve) or spoonable stevia to taste (about 1-1 1/2 teaspoons)
  • 1 teaspoon fresh grated ginger or 1/4 teaspoon ground ginger
  • 1 teaspoon sea salt
  • 1 teaspoon vanilla
  • 1 teaspoon cinnamon
  • 1 organic egg white, whisked until frothy


Preheat oven to 300 degrees. Line baking sheet with parchment paper.

Melt coconut oil in a small saucepan over low heat. Take off heat and stir in ginger, salt, vanilla, and cinnamon. Set aside.

Combine nuts in a food processor and pulse several times to chop the nuts roughly. Transfer nuts to a large bowl. Pull out any large chunks and re-process. Add pumpkin seeds and coconut flakes to the nuts. Toss to combine then pour the oil mixture into the nut mixture and mix well.  Whisk egg white and pour over mixture and combine with a spoon or your hands, making sure everything is coated well.

Transfer granola onto baking sheet, spreading it out into one even layer. Bake granola for 20-25 minutes until dry and golden (watch it closely so it doesn’t burn). Don’t stir, but you may need to rotate the pan if it is growing unevenly.

Remove the parchment from the hot pan and let the granola cool completely (it will get even crispier as it cools). When the granola is  cool, break it up into chunks. This can be stored for up to two weeks in an airtight container.

Serve with Almond milk, raw milk or coconut milk.



Keto Fat Bomb Smoothie

  • 1 cup coconut milk
  • 2 tbsp unrefined coconut oil
  • 1/3 cup strawberries
  • a pinch of salt

Mix all ingredients in a blender.  You may substitute berries (blueberries, blackberries, raspberries) for different flavors.


Meal #2

Hard Boiled Eggs

2-3 farm raised eggs

Cheesy Spinach

  • 7 Cups Spinach
  • 1 1/2 Cup Raw Cheddar Cheese
  • 3 Tbsp. Raw Butter
  • 1/2 tsp. your favorite seasonings
  • 1/2 tsp. Salt
  • 1/2 tsp. Pepper

Heat a pan on the stove, adding the butter. Once the butter has melted, add spinach and spices. Let the spinach begin to wilt. Once the spinach is almost completely wilted, add shredded cheese to the top and let it all melt together.

Once melted, serve.

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