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recipe developer . podcast co-host . cookbook author . photographer . mental health warrior . online educator

 

food . travel . life

keto . low carb

 

gluten-free . grain-free . sugar-free

drama-free . dogma-free . mean-free

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Copyright © Carrie Brown 2010-2020, unless otherwise stated. All rights reserved.

Keto Survival Kits: Planning to Thrive, not Survive

Emergencies are part of life, and something we should all be prepared for. Earthquakes, tornadoes, hurricanes flooding or disease pandemics can leave you in a dire situation if you do not have supplies. Waiting until an emergency happens to try and stock up on supplies can leave you in a vulnerable situation where you may end up a victim to price gauging or store stocks simply running out. Building good keto survival kits over time can be a lifesaver and help you economically as well when there is an emergency.


Of course you want to keep essentials handy like tools, water, first aid kits, shelter and weather gear, but food can be a challenging thing to prepare for if you are on a Keto diet. Most freeze dried meals or MRE’s are not Keto, and there are not many canned foods that are Keto either.


I’ve put together some products and links of items you can stock up on over time and build custom keto survival kits so that you can be ready to survive and thrive healthily through an emergency. You can make purchases over time, store in totes or other containers, and have a ready supply of food you can crack open when a situation calls for it. I even included links for emergency TP!

SuperFat pouches are great tasting nut butters that are shelf stable for quite a while unopened, and have a twist cap for resealing. 

Keto Survival Kits

Redmond’s Real Salt sea salt is an important survival staple as it helps with hydration, food preservation, and can even be used in first aid situations. For a discount off your order use this link and coupon code: carriebrown at checkout.

Sometimes having a bit of a treat in a time of crisis can have a fantastic psychological effect. Choc Zero makes a variety of chocolates that are individually wrapped and can be packed or stored for quite a while. For a discount on your order use this link and coupon code: carriebrown at checkout. Don’t forget the emotional element when building your keto survival kits.

Next Mile Meals Keto freeze dried backpacking meals. Shelf stable for years and easy to prepare.

If you are worried about potential gas leaks and do not want to use a fire source to heat your freeze dried meal, you can stock a few flameless heater bags that use a magnesium based chemical that reacts to water to create heat.

Keto Survival Kits

Keto Chow. Shelf stable, easy to prepare and nutrient dense. They also have a line of electrolytes that can also be a great addition too an emergency kit in order to stay hydrated. For a discount on your order use this magical link (no coupon required).

F-Bombs Nut Butters are shelf stable for a while. You will need to rotate stock occasionally. For a discount on your order use this link and coupon code: carriebrown at checkout.

Tokelau Coffee instant fat coffee with MCT is a great way to provide some quick calories. It’s also shelf stable for years.

Thrive Life freeze dried foods. While not a Keto line, individual ingredients can be purchased to make Keto meals, including freeze dried butter and cream.

Fire Team Whiskey is a veteran owned fitness and Keto company that is working to create replacements for the carb rich MRE with Keto MRE replacements.

Red Feather canned New Zealand butter. This butter can be shelf stable for years without refrigeration.

Bega canned European cheese.

Yoders Amish canned bacon.

Rep Provisions makes beef sticks and pecan butter. They source from farms that practice regenerative agriculture.

Paleo Valley makes great grass fed meat sticks that are fermented in order to be preserved. They also have freeze dried organ complex in a pill which can really help keep up your nutrient density.

Keto Survival Kits

Keto Bricks are delicious calorie and nutrient dense bricks of goodness, as well as being shelf stable, so perfect for road-tripping, hiking, back-packing, or just having on hand at home. Get your bricks here: Ketobrick.com. These might be the best things in your keto survival kits.

Keto & Co makes Keto hot cereal and Sated brand Keto shakes that can be shelf stable and easily stored. They also have dried cauliflower rice and several other shelf stable products. The hot cereal is extremely packable because the small package actually makes a very large quantity of a very filling dish. For a discount on your order use this link.

Wild Zora is a dehydrated backpacking meal company that is not exactly Keto, but has some of the cleanest ingredients on the market.

Kettle and Fire makes really delicious bone broth and Keto soups that are shelf stable.

Epic Provisions makes several shelf stable products including bone broth and meat sticks, bars and jerky.

Pederson Farms single serve bacon.

Lanolife bone broth powder.

Laird Superfoods makes powdered creamer and other products that are shelf stable and nutrient dense.

The People’s Choice Keto/paleo friendly jerky.

Olive snack packs.

Chomps meat sticks.

Canned seafood.

Canned coconut milk and cream.

Ghee.

Pickles.

Pickled meats like sausages.

Pickled Eggs.

Coconut Manna.

Freeze Dried Egg Powder.

Pemmican. A Native American survival food, here is how to make it.

Emergency toilet paper.

 

For tips on your home pantry, check out this post. Also check out our Ingredients Guide and Equipment Guide.

 

 

 

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Parmesan Bacon Frittata

I love eggs. Everything about them. How versatile they are, how tasty they are, and maybe most importantly how nutritious they are. They are pretty much the perfect food. They are especially perfect for keto and low carb peeps with their perfect ratio of protein to fat. However, it is true that a plate of bacon and eggs – however fast and delicious – can get a little boring if that’s all you ever do, and it makes me sad when folks wail that keto is boring and therefore not sustainable. I constantly thinking up exciting ways with eggs so that boring will never be uttered from my lips, at least in the context of what I eat in my little keto world. So today I bring you Parmesan Bacon Frittata which will give you a whole new and very exciting way to dish up those bacon and eggs.

Parmesan Bacon Frittata

The way I distinguish between an omelet and a frittata is that with a frittata you saute the fillings and then add the eggs, whereas with an omelet you cook the eggs and then pile the filings on top and fold it over.

I admit I get a kick out of the whole flipping the omelet over part, so I make omelets more often, but frittatas are easier to make, harder to mess up, and a lot easier to eat. We ate this one like a slice of pizza!

Parmesan Bacon Frittata

Now, the other thing I did when creating this recipe was intentionally use up all the ingredients I had left over from the Orange Thyme Sheet Pan Pork Chops, because I wanted to show you 1. How two dishes with essentially the same ingredient list could give you two entirely different meals (AKA far, far from boring), and 2. How to use up any ingredients you might have left over. I hate food waste, but sometimes when you buy more unusual ingredients for one dish you’re left with some bits and pieces you are not quite sure how to use up.

This technique of creating new recipes with leftovers will help you with your food budgeting, too, and goodness knows food is expensive enough these days without wasting any.

Parmesan Bacon Frittata

This Parmesan Bacon Frittata is a snap to throw together and will take you just a few minutes to get dinner – or breakfast or brunch – on the table for yourself or your hungry tribe. It will feed 2 – or 1 enormous appetite. Or, if you add a side salad or other veg, it can serve 4. You could even serve it as a side to a steak or a plain pork chop! In this instance it could easily serve 6 or even 8.

Up your frittata game today!


Parmesan Bacon Frittata

Author: Carrie Brown | Prep time: 10 mins | Cook time: 25 mins | Total time: 35 mins | Serves: 2 – 4

What You Need

  • 6 oz. / 170g bacon, chopped into small pieces
  • 4 oz. / 110g fennel, finely chopped
  • 8 eggs
  • 8 TBSP water
  • 1 1/2 TBSP fresh thyme, finely chopped
  • Ground black pepper
  • 6 oz. / 110g grape or cherry tomatoes, sliced in half
  • 2 TBSP grated Parmesan

What You Do

  1. Sauté the chopped bacon and finely chopped fennel over a medium heat until they are just starting to brown.
  2. Turn the broiler (grill) on to heat.
  3. Meanwhile, whisk the eggs, water, fresh thyme and ground black pepper in a jug until completely mixed.
  4. Add the halved tomatoes to the eggs.
  5. Pour the egg mixture into the pan over the bacon and fennel and stir for 30 seconds while the eggs start to cook.
  6. After 30 seconds, stop stirring and leave to cook for a further 2 minutes.
  7. Remove from the heat and place under the broiler (grill) until the top is set and just starting to brown.
  8. Remove from under the broiler (grill), sprinkle the grated Parmesan evenly over the frittata and pop back under the grill for 20 seconds until golden.
  9. Slide onto a large plate or cutting board and slice to serve.

Top Recipe Tips

  • You might have noticed there is no salt listed. The bacon and Parmesan both bring saltiness to the table so I highly recommend not adding any extra while making the frittata. You cam always sprinkle some on top once it is cooked and you have tasted it.
  • You can make this ahead of time and when completely cold slice and stack between sheets of parchment or waxed paper and store in the ‘fridge in an airtight container. You can then take slices on the go, eat them cold, or gently reheat them.
  • If you cannot find fresh thyme, use 1/2 TBSP dried thyme. It’s better with fresh though.

Helpful Cooking and Recipe Links

Podcast Episodes and You Tube Videos

Substitutions

  • Don’t. Just buy the correct ingredients and you, too, shall have a fabulous outcome!
  • For dairy or cheese issues, simply omit the Parmesan cheese. You shall lose flavor.

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    Orange Thyme Sheet Pan Pork Chops (+ VIDEO!)

    In the spirit of giving you fast, simple, easy dinners that are also super-delicious and budget friendly I bring you Orange Thyme Sheet Pan Pork Chops. If your pork chops often turn out dry, tough, and mostly flavorless, prepare to fall in love with pork chops again after downing these. If you haven’t already fallen head-over-heels with these now infamous Pork Chops.

    Orange Thyme Sheet Pan Pork Chops | Carrie Brown

    If you are not familiar with sheet pan dinners, they are essentially just all the things cooked in the oven on the same pan at the same time. A lot of sheet pan recipes you’ll find on the interwebs, though, call for adding a bunch of things at various different times throughout the cooking process, which in my mind kinda negates the whole point of a sheet pan dinner.

    So these Orange Thyme Sheet Pan Pork Chops are a true sheet pan dinner: everything goes on the pan at the same time, gets shoved in the oven, and 25 minutes later the pan comes out again with everything perfectly cooked. No fiddling, no opening and closing of the oven door multiple times, no adding things part way through. No having to remember when to add things either. Nope, this is a really easy way to make a pan full of delicious dinner.

    Orange Thyme Sheet Pan Pork Chops | Carrie Brown

    Not only do these pork chops exit the oven all juicy and tender, they also come with a bang of eye-popping flavor in a cripsy Parmesan crust that you won’t be expecting. These Orange Thyme Sheet Pan Pork Chops might even become your favorite thing to do with a pile of chops.

    Talking of chops, I should caution you against using any old pork chops for this sheet pan dinner. I specifically used thin-cut pork chops so that the fennel and tomatoes wouldn’t be complete mush at the end of the cooking time. If you use pork chops of a regular thickness it is likely that you will either end up with under-cooked chops (never a good idea), or entirely disintegrated vegetables. So yes, there is a really good reason why I specify thin-cut pork chops and I would encourage you to follow suit. The other reason is that thin-cut chops mean dinner is done in 25 minutes. Oh, and there’s more crust per bite, too. Three awesome reasons to go avail yourself of some today. Or at least your next shopping expedition.

    Orange Thyme Sheet Pan Pork Chops | Carrie Brown

    Lastly, if you have always been leery of sheet pan dinners because washing a full-sized sheet pan is no bueno in some dishwashers, and it’s too big to manhandle in the sink easily, just use two half sheet pans instead! Or, if it’s just 1 or 2 of you, simply half the recipe and just use one half sheet. Boom!

    Orange Thyme Sheet Pan Pork Chops

    Author: Carrie Brown | Prep time: 10 mins | Cook time: 25 mins | Total time: 35 mins | Serves: 2 – 4

    What You Need

    • 1 large orange – zest and juice
    • 1 large fennel bulb, thinly sliced cross-ways
    • 15 oz. / 420g grape or cherry tomatoes, sliced in half
    • 1/4 cup avocado oil
    • 1/3 cup grated Parmesan
    • 1/3 cup pork panko crumbs
    • 1 TBSP fresh thyme, finely chopped
    • Sea salt and ground black pepper (Get the best sea salt here and use code: carriebrown for 15% discount!)
    • 1.5 lbs / 670g thin-cut pork chops (see Top Recipe Tips)

    What You Do

    1. Pre-heat oven to 400F.
    2. Zest the orange and place zest in a shallow dish and put to the side.
    3. Put the sliced fennel and tomatoes in a bowl, add the avocado oil and the juice from the orange and toss until all the veggies are thoroughly coated.
    4. Spread the coated veggies evenly over the sheet pan in a single layer.
    5. Add the grated Parmesan, pork panko crumbs, fresh thyme, sea salt and ground black pepper to the orange zest in the shallow dish and mix very well. Spread the Parmesan mixture evenly over the bottom of the dish.
    6. Press one side of a pork chop firmly into the Parmesan mixture and the lay it crust side up on top of the veggies on the sheet pan.
    7. Continue pressing the chops into the Parmesan mixture and placing them on the veggies crust side up one-by-one until you have used them all.
    8. Place the sheet pan on the middle shelf or your pre-heated oven and bake for 25 minutes.

    Top Recipe Tips

    • You can make the crust ahead of time and store in an airtight container in the ‘fridge to make prep super-fast.
    • Make sure you use thin-cut chops as regular pork chops will take a lot longer to cook and your veggies will be mush.
    • If you coat both sides of the pork chops in the crust mixture the side that is laying on the veggies will be soggy. Not recommended. Plus, you’ll need more Parmesan mixture.

    Helpful Cooking and Recipe Links

    Podcast Episodes and You Tube Videos

    Substitutions

    • Don’t. Just buy the correct ingredients and you, too, shall have a fabulous outcome!
    • For dairy or cheese issues, replace the Parmesan cheese with an extra 1/3 cup pork panko crumbs.

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    Chicken Meatball Salad

    A couple weeks ago I posted the recipe for a Chicken Meatball Skillet and so many of you were stunned at how good a few simple ingredients could taste with the smallest amount of effort. Well, this Chicken Meatball Salad is – dare I say it – even easier and faster, but won’t leave you feeling like you just ate some boring plate of greens. It’s the second in the series of fast, simple meals that would be perfect for a week night when there’s little time and little energy but you still want a tasty plate of food – and one that doesn’t taste like every other salad you’ve ever had.

    Chicken Meatball Salad | Carrie Brown

    This Chicken Meatball Salad is another cheap and convenient dinner win. Whether you are finding the transition to fresh, whole foods expensive or not, no one minds when a delicious dinner comes in under budget! If you are able to shop at somewhere like Costco, Sam’s Club, or a similar wholesale / discount situation, the odds of racking up another budget win are even higher. This would also be a great on-the-go meal – pour the sauce on top and mix up the whole thing up when you’re ready to eat it, or carry the sauce separately in a little mason or other jar.

    Chicken Meatball Salad | Carrie Brown

    This Chicken Meatball Salad could not be easier to put together. The longest, hardest part is sauteing the meatballs for a few minutes to crisp up the crust!  A bed of shredded lettuce and basil, some beautiful pops of cherry tomatoes, and golden brown chicken meatballs all smothered in a fantastically simple avocado dressing. I keep several packs of these meatballs in the freezer for those times when I haven’t planned and need a fresh and delicious meal. You can easily grab the rest of the ingredients on the way home at any grocery store if you don’t already have them on hand. Shopping will be fast and hassle-free. Boom!

    Chicken Meatball Salad | Carrie Brown

    Try a new twist on a quick meal with this Chicken Meatball Salad. It might end up becoming your favorite keto salad yet!

    Chicken Meatball Salad

    Author: Carrie Brown | Prep time:  10 mins   |   Cook time:  10 mins  |   Total time: 20 mins  |  Serves: 2 – 4

    What You Need

    • 1 TBSP avocado oil or coconut oil
    • 1 lb / 450g chicken meatballs (I used these and got them at Costco), cut in half or quarters
    • 2 heads Romaine lettuce
    • Large bunch of fresh basil leaves
    • 4 oz / 110g baby or cherry tomatoes, quartered
    • ½ cup / 4 fl oz. Greek yogurt
    • ½ cup / 4 fl oz. guacamole (see top recipes tips below)
    • 1 – 2 TBSP almond or other nut milk
    • Sea salt and ground black pepper to taste (Get the best sea salt here and use code: carriebrown for 15% discount!)

    What You Do

    1. Heat the oil in a skillet and saute the cut meatballs over medium heat, stirring occasionally, until they are golden brown. Remove from the heat and set aside to cool.
    2. Shred the lettuce and the fresh basil leaves, toss together and spread on a serving dish or individual plates.
    3. Spread the chopped tomatoes and browned meatball pieces evenly over the greens.
    4. Place the Greek yogurt and guacamole in a bowl and beat together well. (See notes for using fresh avocado)
    5. Add the nut milk of you choice in a quantity to give you your desired consistency and mix well.
    6. Spoon or pour the avocado dressing over the salad and season with sea salt and ground black pepper.

    Top Recipe Tips

    • If you want to use fresh avocado instead of guacamole, peel and stone a large avocado and blend with the Greek yogurt in a blender until completely mixed and smooth. Add nut milk until it reaches your desired thickness. You can also buy plain mashed avocado in most grocery stores now so that is another option if you do not have and cannot find an avocado that is at the right stage of ripeness to use. Avocados freeze very well, so if you end up with too much you can just freeze in an airtight container for future use.

    Helpful Cooking and Recipe Links

    Podcast Episodes and You Tube Videos

    Substitutions

    • Don’t. Just buy the correct ingredients and you, too, shall have a fabulous outcome!
    • For dairy-free you can use mayonnaise instead of Greek Yogurt. You may need more nut milk to get the right consistency.

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      Chicken and Bacon Jambalaya

      Howdy! Today I bring you Chicken and Bacon Jambalaya!

      Now, let’s just get the whole *jambalaya* thing out of the way right now. Because I just know that a Southerner or two is going to get all up in my grill if I don’t. And I quote from Dictionary.com:

      “A dish consisting of rice cooked with ham, sausage, chicken, or shellfish, herbs, spices, and vegetables, especially tomatoes, onions, and peppers.”

      Thus, apart from that fact that I switched out the rice for cauli rice, it can, in fact, be called Jambalaya.

      Chicken and Bacon Jambalaya | Carrie Brown

      Now we’ve got that sorted, let me tell you (again) how easy and simple it is to make brilliantly tasty low carb or keto meals with just a handful of inexpensive ingredients, 15 minutes of your time, and without requiring any major cooking skills. This dish is an absolute breeze to toss together and if you live with others who do not follow this crazy low carb or keto thang they too will gobble it up and ask for more. Because there is simply nothing weird going on here at all. It’s just whole, fresh food cooked together in a way that makes something really delicious.

      Chicken and Bacon Jambalaya | Carrie Brown

      I love using tomatoes in meals because not only do they add just a touch of sweet but also a pop of color.  If you are feeding other humans who are not following low carb or keto you need to pull out all the stops to provide appetizing food. It really does help if your special “diet” food looks totally delicious to everyone who sees it. And when that food also tastes fantastic you’re onto a winner of a dinner!

      Chicken and Bacon Jambalaya | Carrie Brown

      Often, a great meal is simply a matter of thoughtfully assembling a few whole, fresh foods rather than spend time scouring the internet for complicated recipes that take a bank loan to fund and an age to prepare, developed primarily to make the blogger look clever.

      Now don’t misunderstand me – for people who love to cook and who have the time and resources – complicated recipes are fabulous, but when you’ve had a long slog at the workplace – or wherever – and you just need to get dinner on the table for a row of hungry mouths – or even just your own – tasty meals in minutes is the answer. Like this Chicken and Bacon Jambalaya.

      Now scoot off into the kitchen. It’ll take you less time to make than it took you to read this post. #WINNING

      Chicken and Bacon Jambalaya

      Author: Carrie Brown | Prep time: 5 mins | Cook time: 15 mins | Total time: 20 mins | Serves: 2 – 4

      What You Need

      • 8 oz / 225g bacon, chopped into small pieces
      • 8 oz / 225g cooked chicken, chopped into bite-size pieces
      • 1 TBSP dried oregano
      • Sea salt and ground black pepper to taste (Get the best sea salt here and use code: carriebrown for 15% discount!)
      • 12 oz / 340g cauliflower rice (or rice cauliflower florets in a food processor)
      • ½ cup / 4 fl oz. heavy cream
      • 6 oz. / 170g baby or cherry tomatoes, halved or quartered

      What You Do

      1. In a large skillet saute the chopped bacon and chicken pieces over a medium heat for 5 minutes, stirring occasionally.
      2. Add the dried oregano, sea salt, ground black pepper, and cauliflower rice and stir until completely combined.
      3. Continue to cook over a medium heat, stirring often, for another 5 minutes.
      4. Add the cream and tomatoes and stir until fully mixed.
      5. Cook for a final 5 minutes or just until the cream and tomatoes are hot.
      6. Serve.

      Top Recipe Tips

      • If you prefer to use fresh oregano, use 3 TBSP and add it with the cream and tomatoes.
      • If you want a stupidly fast meal, use pre-cooked bacon and chicken pieces. Heat 3 TBSP avocado or coconut oil in the pan and add the bacon, chicken, oregano, salt, pepper, and cauliflower rice all together. Then follow the directions.

      Helpful Cooking and Recipe Links

      Podcast Episodes and You Tube Videos

      Substitutions

      • Don’t. Just buy the correct ingredients and you, too, shall have a fabulous outcome!
      • If you prefer to use fresh oregano, use 3 TBSP and add it with the cream and tomatoes.
      • You can use thick coconut milk instead of heavy cream for dairy-free. The flavor will be a little different.
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