Have your Cake and Eat it, too!

Have your Cake and Eat it, too!

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As the varieties of high-fat diets and intermittent fasting continue to grow in popularity, one of the questions that’s undoubtedly on every adopter’s mind is: do I have to ditch dessert altogether? Luckily, no! Turns out, you can have your cake and eat it, too! No, seriously. Sugar-free desserts that are also high in quality and nutrition, while actually tasting great are still totally possible with the right ingredients. It’s just a matter of being selective in what you purchase and what you put in your body. 

Achieving whole-body health is all about balance. If you still want the taste and nostalgia of preparing sweet treats that satisfy and comfort, but don’t want to offset the hard work you’ve put in to maintain overall health through daily exercise or a plant-based diet, you definitely have options. 

One of my favorite ways to incorporate healthy fats and a rich chocolate taste into my smoothies and treats without the added sugar or carbohydrates that most chocolate protein powders or cocoa powders contain is by using Navitas Organics Keto Cacao Powder. It has only 100 calories, eight grams of fat and two grams of net carbs per serving. It contains five times more plant-based fat than traditional cocoa and is completely free of sugar, additives and preservatives. As you all know, I’m not a huge eater of sweets, but when I do get a chocolate craving, I make this easy pudding recipe from my book, The Cruise Control Diet, but I swap in Navitas’ Keto Cacao Powder to benefit from its various nutrients:

Chocolate Pudding Recipe

  • 1 large avocado
  • 2 oz full-fat triple cream yogurt
  • 1/4 cup cocoa (or swap in Navitas Organics Keto Cacao Powder)
  • 1/4 cup Cruise Control friendly sweetener 
  • 1½ tsp cinnamon
  • 1/4 tsp cayenne
  • 1/4 tsp vanilla

Blend all ingredients together and enjoy!

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My Favorite Soup

My Favorite Soup

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One of my favorite meals to indulge in the “Boost Zone”, or my eating window, is soup! It’s quick and easy to prepare, delicious, and I seem to never run out of ideas for different variations!

One of my favorites is Broccoli Cheese Soup! And I’m going to share with you my recipe below:

Broccoli Cheese Soup

Servings: 8


2 tablespoons grass-fed salted butter 1 stalk celery, chopped
1 onion, chopped
11/2 pounds broccoli florets, chopped 3 cups chicken broth or bone broth 1 teaspoon garlic powder
1 teaspoon paprika
Salt and freshly ground black pepper to taste 3 cups Cheddar cheese, grated 1 pouch Parmesan crisps (Parm Crisps)*


1. In a stockpot, melt the butter over medium heat. Cook the celery and onion in the butter until softened, about 3 minutes. Stir in the broccoli, then cover with the stock. Simmer for 10 minutes.

2. Reduce the heat and stir in the garlic powder and paprika and salt and pepper if desired. Add the Cheddar cheese gradually and continue to stir until melted.

3.Top with Parm Crisps.*

4. Serve and enjoy.

*Note: Parm Crisps are yummy chips made from real cheese and other natural ingredients, and you can find them on parmcrisps.com or at Amazon. You can use original or jalapeño (if you want a kick) as your soup topping. I’ve become a bit of a cheesehead because of these zero- carb healthy fats. I love to put these on salads and soups, and I definitely love them for a quick snack. Just be careful! Parm Crisps are highly addictive.

These are my favorite no-carb, gluten-free snack. They come in 5 different delicious flavors! You have to try these if you like cheese and want a cracker alternative that is #CruiseControl approved.

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Hot Chocolate Truffles

Hot Chocolate Truffles

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If you ever need a pick-me-up on a cold, rainy, possibly snowy day, I have just the trick!

Hot Chocolate Truffles are the answer. They just usually aren’t the answer if you want something healthy. Well now, you can have your truffle and eat it too!

See below the recipe from Swerve of the greatest little truffle treat of all time!

  • 1 cup heavy cream
  • 1/4 cup butter
  • 4 ounces unsweetened chocolate, chopped
  • 1/2 cup Swerve, Confectioners
  • 1 tsp vanilla extract OR peppermint extract  
  • 3 to 4 tbsp cocoa powder
  • Crushed sugar-free peppermint candies (optional)
  1. In a medium saucepan over medium heat, bring the cream to a simmer. Remove from heat and add the butter and chopped chocolate. Let sit 5 minutes to melt.
  2. Add the Swerve and extract and whisk until the mixture is smooth. Refrigerate 2 to 3 hours to firm up.
  3. Using your hands, roll the mixture into 1 inch balls (prepare to get those hands dirty…this is a messy business!). If your mixture is crumbly, simply warm it between your palms before rolling into a ball.
  4. Roll the balls in cocoa powder or crushed peppermint candies. Eat as is or turn into hot chocolate!
  5. To use for hot chocolate, simply heat some almond milk or whole milk. Add two truffles and stir until melted.

Makes about 30 truffles. 2 truffles per serving.

Check out the recipe here: https://swervesweet.com/recipes/hot-chocolate-truffles

Check out their website for more delicious treats:  https://swervesweet.com/

You can even find more deliciousness on their Instagram: https://www.instagram.com/swervesweetie/

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The Guiltless Cookie

The Guiltless Cookie

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I’m gonna share with you one of my favorite guiltless cookie recipes! One of the things I love about Keto Snaps is that they are meant to be just one part of a greater dessert. They are delicious on their own, but when added to things such as healthy ice cream or peanut butter, it can make it a flavor blast for your tastebuds!

Cacao Peanut Butter Snaps’wiches


-10 cacao Keto-Snaps

-57 grams (⅓ cup) peanut butter chips


1. Place baking chips in microwavable safe bowl. Place in microwave for 20-30 seconds or until melted. You can also melt chips on stove top.

2. Spread approximately 1 Tbsp melted peanut butter chips onto the bottom of one cookie and sandwich with another.

3. Place sandwiched Keto-Snaps on a plate and place in fridge for 10 minutes to allow PB spread to set.

4. Enjoy! Share if you dare. 🙂

You’ve gotta buy some of these! https://www.keto-snaps.com/

And follow them on social: https://www.instagram.com/ketosnaps/

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Fat Treat

Fat Treat

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Now you might think it’s crazy that I consider yogurt a treat, but you won’t after you read this!

Peak Yogurt’s triple cream product has 17% milkfat, which is the best part of dairy! It’s silky, creamy, and delicious.

When I want to have a little treat, I try to think of the best options I have without completely ruining my diet.

Peak is always trying new ways to get creative with their product and I came across this delicious chia seed pudding topped with the yogurt as a topping!

One of my favorite treats to eat is my vanilla chia seed pudding, so look below for the recipe to that and if you want to take it the extra mile, grab some strawberry Peak Yogurt, you won’t even believe it’s healthy because your brain will think it’s a dessert!


Serving(s): 1


●  1⁄2 cup chia seeds

●  11⁄2 cups hot water

●  14 ounces full-fat canned coconut milk

●  1⁄3 cup Cruise Control friendly sweetener (Swerve)


1.Mix hot water and chia seeds

2.Add all ingredients together and mix with a spoon.

3.Separate equally into cup or bowl of your choice and refrigerate up to one hour or overnight

To find out more click here: https://peakyogurt.com/

To see their amazing social click here: https://www.instagram.com/peakyogurt/

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I Can Eat This While I Fast?!

I Can Eat This While I Fast?!

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If you have a little time this weekend, save this post, this is a dessert you can have during your fasting window!

One of my favorite sections in my new book, The Cruise Control Diet, are foods that you can eat during your fasting window. Yes, you read that right, during your fasting window!

This peppermint patty from the new book is something that does just that. It’s made so you can indulge without breaking your fast because it omits sugar and protein. This is the perfect recipe you can use and make and have in a big batch and have in your fridge whenever you feel the urge for a sweet treat during your fasting window.

For more recipes like this make sure you pre-order my new book, “The Cruise Control Diet”, that is out April 2nd at all places that sell books. Thanks Random House!



10 tablespoon of coconut oil

1 tablespoon @swervesweetie

1 teaspoon of peppermint extract

2 tablespoons of unsweetened cocoa powder


1.Mix the melted coconut oil with @swervesweetie and peppermint extract.

2.Pour half of the mixture into ice cube trays. Place in the fridge. This will become the white layer.

3.Add cocoa powder to the remaining mixture, then pour onto the white layer.

4.Place back into the refrigerator until set completely then freeze for 2-3


My favorite part of this recipe is using Swerve sweetener. It is truly the ultimate sugar replacement. Who would have known that while you’re fasting you can have a treat.. And not gain weight!? Swerve makes this treat possible because it gives your tastebuds the sensation that you’re eating a treat, but your mind doesn’t feel bad about it because it’s good for you!

You guys have yo go buy yourself the ingredients for these patties and make them for yourself and your families and friends today!

Check out their website here:https://swervesweet.com/

Check out their social here: https://www.instagram.com/swervesweetie/

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