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

TOday's most popular POSTS

Keto Cookbooks


Copyright © Carrie Brown 2010-2024, unless otherwise stated. All rights reserved.

F A Q – General

Q. Who are you?
I am Carrie Brown, and I live in rural Connecticut, USA.  Want to know more?  I wrote a separate page on that.

Q. What are all the references to Marmalade about?
Well.  My blog used to be called “Marmalade and Mileposts” because it’s about food (Marmalade) and travel (Mileposts) and life (Marmalade = sweet + bitter; Mileposts = the markers along the way).  So there you have it.  Marmalade & Mileposts: the story of my life.  Out of that I started to nickname my kitchen ‘Marmalade HQ’.

Q. Who built your website?
I did, along with the technical brilliance of a couple of friends – Justin Schoen and Michael Mahoney – for whom I will be forever grateful.  Plus, the odd bit of geeky assistance from the fabulous Techs at BlueHost and NetRivet who secretly sent me short strings of code for the really complicated bits that I just couldn’t work out how to do on my own.  I did not abuse them.  I really only begged for help (and sent chocolate) when I’d spent a truly long time trying to figure it out to no avail.  They are the best techs in the history of the Universe.

Q. You eat all the time.  How come you aren’t as wide as a house?
Calories are not all that matter & all calories are not the same.  Get the nitty-gritty on how I eat what I want, and stay slim.

Q. Did you take all the photos on here?  What camera do you use?
I shot every last one.  I use 2 Nikon D750s I lovingly refer to as my Big Girl Cameras.  We go on dates almost every single day & often for fabulous long road trips too.  Full gear list.

Q. Do you use Photoshop to alter your images?
I do not use Photoshop.  I don’t possess a copy.  I use Lightroom to catalog & process the RAW files into something I can print & publish.

Q. What’s the deal with getting free stuff?  Is this really stuff that you use, or do you just promote it because you’re paid to?  Can I trust your reviews to be honest?  Do you “like” stuff just because it was free or as a favor to a friend?
Go here.  I wrote a whole separate page on that.  Sad reflection on our culture, but true.  If you don’t want to read the mumbo-jumbo, just know that I only “like” stuff that I recommend or use myself, regardless of whether it was free or from a friend.  My friends know this about me, and apparently some of them still like me.

Q. What’s with all the feet?  Do you have a foot fetish?
I didn’t think I had a foot fetish, but maybe I do & am in denial.  My feet are my favorite part of my body.  It all started because I make photo books of all my road trips & when I made the first one I realized that I wasn’t anywhere in the book.  Since it’s a bit of a pain (and a bit weird if you ask me) to get a tripod out just to do self portraits, I started photographing my feet wherever I went so it would make the books a lot more personal to me.  From that point on, the title page of every book became my signature: a shot of my feet on that trip.  Plus friends & clients wanted trip photos of me from the road so I started sending foot shots along the way.  Now I get in trouble if I don’t post foot pictures on Facebook when I’m out & about.


DISCLAIMER: Information found on this site is meant for educational and informational purposes only, and to motivate you to make your own health care and dietary decisions based upon your own research and in partnership with your health care provider. It should not be relied upon to determine dietary changes, a medical diagnosis or courses of treatment.  The experiences shared here are personal and no guarantee of similar results in anyone else.  Click here for full disclaimer, disclosure and statement of terms.

Add a comment...

Your email is never published or shared. Required fields are marked *

  • Catherine BaeDo regular grocery stores sell xanthan gum? If not, where can I buy it? I’d like to try your sane lasagna recipe.ReplyCancel

    • carrieHi Catherine, I can get xanthan gum in IGA, Safeway and PCC to name a few regular grocery stores. Bob’s Red Mill is the brand I buy, so you should be able to find it with all the other Red Mill stuff. Hope that helps!ReplyCancel

  • Nancy M.I love your blog and recipes. I did Atkins for 13 years- so eating SANE is the only way for me. I was wondering why you don’t post nutrition counts- as I’d love to see the protein, fiber and carb counts in your recipes.

    Thanks for everything.


    • carrieTHANK YOU, Nancy! Couple of reasons – 1. Time – there is only so much I can get done around my 60-hour-a-week day job, and if I have to choose between getting more recipes up to help people, or doing other things, I will always choose more recipes. 2. Jonathan and I don’t get into the micro-detail because it’s not necessary. We just focus on the macro – eating SANE foods/recipes – and the rest takes care of itself. Counting carbs is not helpful – more is helpful is counting the # of non-starchy vegetables you consume in a day. It’s the type of carbs that is important and meaningful. If you’re eating 10 servings of non-starchy veggies a day you don’t need to worry about how much fiber you have consumed – you will have consumed enough. The amount of protein would be helpful (so I will plan on adding this to my never-ending list of things to do) as it’s not always obvious how much protein you are consuming, but as long as you focus on eating those 7 best sources of protein, you will be fine. Likely not the answer you were hoping for, but I hope it helps! Please email me if you want to discuss further! THANK YOU for you support and for helping us share this with the world. We hugely appreciate it.ReplyCancel

  • Barbara MaclachlanHi Carrie,
    I love listening to your podcasts, I’m a new fan! I just received your book “Eat Desert First! Ice creams”. I am a fool for ice cream and was really looking forward to making some for myself. I cannot eat xylitol, seriously cannot. I have used Truvia as a sugar sub in coffee for a while, without ill effects. Is it possible, or have you tried, to use Truvia in your recipes?

    • carrieHi Barbara – I am so sorry that I missed your comment. I try to keep up but it’s hard sometimes. THANK YOU for the podcast love. I am so sad that you cannot tolerate xylitol. I have not tried Truvia in my recipes as I have read a lot of bad things about it. Since you can tolerate erythritol, I would recommend you using that in place of the xylitol. Since it is not as sweet as xylitol you may find that you have to add a little bit more to get the same sweetness in the ice creams, although I have not done any trials. Since I have not trialed erythritol in my recipes I cannot guarantee it will work, but I think it’s worth trying. I do hope that is somewhat helpful! Let me know how you get on. Hugs.ReplyCancel

  • isabelWhat does Jonathan think about starchy good Carbs such as Sweet Potatoes, Acorn and Butternut squash and any other of the squashes except zucchini and summer which is obviously non-starchy–and beets-I’m not sure if beets are starchy. Do you both recommend eating them at allReplyCancel

    • carrieHi Isabel, we focus on non-starchy vegetables, but do eat a few of the starchier ones on occasion if it keeps us happy. I eat beets, but not all the time as they are starchier than other veggies. Hope that helps!ReplyCancel

  • JacquelineWhy do you use xylitol vs stevia? Isn’t Stevia more natural and zero calories? Pros and cons as you see them? You may have had a podcast on this, but the only one I’ve heard so far is the one where you bought 50lbs!ReplyCancel

    • carrieHi Jacqueline – yes we have done podcasts on sweeteners. The main reason I don’t use stevia is because it tastes nasty. Then, stevia does not have any bulk, and for baked goods and other such dishes you actually need the bulk, not just the sweetness.ReplyCancel

  • Rita DukesHi Carrie. I just bought your soup book and have one quick question. When the ingredient list has 9 oz./250g almond flour / almonds, I’m assuming that is 9 oz. of each, almond flour and almonds.


    • carrieHi Rita, Things are called different things in different parts of the world. Ground almonds is called almond flour in the US so I use both names so people know what I mean. One 9 oz for the recipe, not two! THANK YOU so much for your support in buying my cookbook!

      Hope that helps!ReplyCancel

  • DianaI love your recipes!

    I used to eat mint jelly on my lamb chops. It was a sweet jelly, not the vinegar mint sauce that chef’s prefer. How would I go about re-creating this type of jelly without sugar, but still making it sweet? Can you use sugar subs in the jelling process?
    Thanks, DianaReplyCancel

  • Michelle VaccaroHi Carrie, Just dove into being Sane this past January and reconfiguring my lifestyle and KITCHEN has been a great challenge. Thankfully I have the podcasts each day, and now am looking forward to trying the recipes in my new cookbook additions–your ice creams and smoothies/veggie cookbooks. Thanks very much.
    Re-learning to cook with your help,

  • Krisztina FosterHi Carrie,
    Can you please detail the distinction between almond meal and ground almond?
    I use ground almond in baking – it’s a lot coarser than almond flour, but – for the life of me – I cannot find any almond meal in the UK.
    All web-search results equates almond meal and ground almond; but in some recipes you are very specific saying “almond meal (not flour or ground almonds)”.I’m completely baffled by what the difference is.
    Thank you, KrisztinaReplyCancel

  • MikeYour recipes look phenomenal. You need to seriously consider finding a way to pre-package some of these meals & sell them at grocery stores. Granted, it’d be difficult, and not as fresh/healthy. However, for single guys like me(even w/ the short prep time) making this stuff isn’t a reality. A store bought version would still be 90% healthier, and now’s the time to do it b4 the Calorie Myth craze dies down. Give the idea some thought and strike while the iron’s hot(b4 someone else does)!ReplyCancel

    • carrieMike – let’s hope this is not a craze but a lifelong commitment that people make to their health! Thanks for the recipe love.ReplyCancel

  • MichelleHi Carrie, I live in Australia and absolutely love the good work you and Jonathon are doing to educate “the world” on sane eating and exercising. Your recipes are amazing, thank you. I have just made the dark chocolate expresso cookies, OMG talk about YUMMY! I followed the recipe exactly, but I have also purchased a large bag of cacoa butter. Could this be used in replace of the cacao chocolate the next time I make these, or would the cookies be a flop? Cheers MichelleReplyCancel

    • carrieMichelle – I cannot say for sure as I have not trialed it but I would not expect great results if you replaced the cocoa with just cocoa butter.ReplyCancel

  • JanetHow do you convert 200g of Xylitol to cups? Is that 1/2 cup? Thank you.ReplyCancel

  • LucyHi Carrie,

    This SANE stuff totally makes sense to me but I struggle with not eating wheat and rice. Why are they bad? What do i eat to compensate? Is wheat free bread just as bad?

    Is buckwheat or rye good for you? or do they fall in the same category?

    Thanks, LuceReplyCancel

    • carrieHi Luce! So good to have you here. Did you read The Calorie Myth? I HIGHLY recommend that you do in order to fully understand why we eat (or don’t eat) the things that we do. Buckwheat and rye are also grains, so not something terribly good for us. What does the wheat-free bread that you mention contain? Wheat and rice are very starchy carbs and our bodies process them exactly like sugars once they are digested. This causes all manner of problems, particularly metabolic dysfunction and promotes fat-storage.ReplyCancel

  • Jill KellerCarrie, I follow the calorie myth book and your recipes books, however my husband is on Atkins and he won’t let me cook him anything w/o knowing the carb count. He LOVES the Brussels sprout and bacon soup but that is about all I can get him to eat. How can I figure out carb , fat and protein count on your recipes?ReplyCancel

  • ConnieCarrie I have read the Calorie Myth and have followed the SANE eating since Dec 24th. I am losing a lot of weight and am thrilled. Can you eat Ezekiel Breads? It mentions it in the book but does not go into a lot of the detail, if you can eat gluten free breads etcReplyCancel

    • carrieHi Connie – no Ezekiel Breads for us! SANE = grain-free, not just gluten-free. Hope that helps!ReplyCancel

  • ConnieOk so just to clarify on the SANE plan you can eat gluten free breads…ReplyCancel

  • Debbie HueweHi Carrie, I have a question from your soups cookbook. I am referring to Lemon Veggie Cream Soup. In the list of ingredients it calls for 1 lemon. In the second paragraph you say to add the stock, lemon rind and juice.
    How am I supposed to do this? do I grate the lemon and add all of the lemon rind and all of the lemon juice? do I put it in whole? Help I decided to make this for tonight’s dinner and I am unsure how to proceed.
    Thank youReplyCancel

    • carrieDebbie – yes! Grate the rind off and add, and then juice the lemon and add the juice.ReplyCancel

  • Debbie HueweHi Carrie, I have all your books and love your recipes. I am preparing, Baked Celery, from your sides book. What do you do with the garlic? I see that 2 garlic are needed. What then, I will probably put it on top of the celery. Then add the cream and spices. Just let me know what you intended please.
    Thank you have a nice evening!ReplyCancel

    • carrieGarlic goes in with the other seasonings. Thanks for catching that! Will update.ReplyCancel

  • Debbie HueweThank you Carrie!ReplyCancel

  • Jessica AHi! Can xanthan gum and guar gum be used interchangeably? Or must one or the other be used as specified in your recipes?ReplyCancel

    • carrieHi Jessica! It depends. they really have different purposes and react differently under different conditions, but sometimes you can use them interchangeably and still get a good result. I recommend using them as directed in the recipes. Is there a specific recipe you are looking at?ReplyCancel

      • Jessica AI just noticed that several of your recipes have one or the other and I know they both have a similar purpose in recipes. So I’ll just use whatever the recipe recommends. Thanks for your help!ReplyCancel

        • carrieHi again Jessica! To clarify, I trialed each recipe with each, a combination of both, and / or an alternative. What the recipe recommends will give the best result. Not everyone out there in recipe land understands the difference / chemistry involved. I hope this helhs! happy cooking!ReplyCancel

  • Marit EvansI was trying (ok, thinking about trying) your smoothie recipes but I have never come across adding a cup of boiling water – can you tell me the whys and wherefores to this procedure, pretty please :)ReplyCancel

    • carrieHi Marit – nothing amazing, just makes it easier to blend with the frozen fruit, but you can use cold if you prefer. The hot water doesn’t make the smoothie hot. Hope that helps?!ReplyCancel

  • DebraHi Carrie! I have 3 of your soft covered cookbooks and I just purchased your digital holiday recipes cookbook (yum!). Are your older books: Eat Smarter Soups, Eat Smarter! IceCreams, and Eat Smarter! Smoothies and Sides, available for digital download? Are the cookbooks that are posted on your website newer or updated from the books that I currently have?
    ? Thank you Carrie! We so enjoy your recipes, specially your veggie recipes.ReplyCancel

  • Maria MonksI have your ice cream book in front of me and am excited to try out the recipes. Looking at your blog, you sometimes measure the xylitol the standard US way, in tablespoon, cups, etc. But in this book, you only use grams and ounces. Do I have to buy a kitchen scale, or could you tell me how much is in 1/4 cup. Thanks a lot!
    I am enjoying the way you write, just like you’re having a conversation with a good friend.ReplyCancel

    • carrieHi Maria!

      Thank you so much for your kind words, and your cookbook support!! You will love the ice creams :-)

      If I measure in cups anywhere it is because the recipe doesn’t need to be exact. However, this happens almost never :-)

      Please buy a kitchen scale! You can get them very cheaply and 98% of my recipes use weights for dry ingredients.

      Listen in to this:

      Hope all that helps!

      Love to you,

  • Gail WilhelmCarrie it’s just day 2 of my keto experience and I am looking for recipe I once saw on some keto site for cream cheese pancakes can u help ?ReplyCancel

  • JudyHi Carrie, I have your ice cream recipe book (also the holidays one – LOVE the biscuits/scones and the pecan pie) and have tried several of the recipes in it: my favorite so far is the cinnamon. Just a couple of questions; are dehydrated egg whites the same as powdered? Also, in the orange spice recipe you call for pasteurized egg whites, although you don’t talk about them in the ingredient section. So for that I would actually use real egg whites that I have pasteurized myself? I really want to try that particular recipe.ReplyCancel

  • Lela HuebnerHi Carrie! I just purchased your cookbook for drinks and wonder if there is a place you recommend shopping for your extracts? Any place with high quality and reasonably priced varieties? Thanks!ReplyCancel

  • Sheryl ColdwellI just purchased your ice cream ebook for my Kindle, paid through PayPal. I’m assuming I’d find it on my Kindle app on my iPhone. I’ll go home and check my actual Kindle as well.ReplyCancel

  • Lisa SchellHi…. I just purchased your ice cream e book through ketovangelist kitchen and accidentally clicked out of the page before I downloaded the book. Can you send a copy to my email please? Thanks!ReplyCancel

    • carrieLisa – hugest apologies! I am horribly behind and only just saw this. Did you get this sorted out or do you still need help? Love to you!ReplyCancel

  • SherriHi there I am from Ontario Canada and really new to e books my question is once I purchase a book online and put my credit card information in etc will it take me to a page to put my kindle information in or does it go to my email address and then I convert the PDF to my kindle sorry just really don’t know what I am doing lol and I want to buy all your books but nervous I will not do it right


    • carrieHI Sherri – I am so behind and only just saw this :-( Did you get it sorted or do you still need help? Love to you!ReplyCancel

  • Sandra GrayCan the hemp milk in your icecream recipes be substituted for another non-dairy milk, like almond or hazelnut?ReplyCancel

    • carrieHi Sandra, yes! Hemp can be subbed with any of the other nut / seed milks. Just not the thick coconut milk. Hope that helps!ReplyCancel

  • ReneeCurious–how is the new ice cream book different to the one I purchased on Memorial Day weekend? Is it just new flavours? Or did I miss a podcast?ReplyCancel

    • carrieRenee – the KETO Ice Cream Scoop has 29 brand new recipes + a bunch of new mixins, and updates to most of the original recipes. Hope that helps!ReplyCancel

  • kristianCan the recipes in your ice cream book be completed with the complete exclusion of xylitol or any sweeter? Will the taste only be affected (sweetness) or texture/consistency be ruined as well?ReplyCancel

    • carrieHi Kristian! The texture and consistency will be ruined :-(ReplyCancel

      • Ellenor MalikI can vouch for this. I use Truvia in my frozen custard and the texture is horrible after a few days. Still tastes fabulous though!ReplyCancel

  • AndyHi Carrie, I love your cookbooks, and was wondering if the Keto Soup book recipes are different to your Sane Soups book (which I own and love)? Thanks for all your hard work, I’m off to cook something fabulous of yours in my crockpot :)ReplyCancel

    • carrieHi Andy! The KETO Soup Bowl has a whole bunch of brand new recipes added to it, plus some of the original ones were updated to fit the KETO lifestyle better. Does that help?!ReplyCancel

  • Stefanie JonesHi! I just purchased your 5 cookbooks for the price of 3! I’m super excited about reading them.

    I have a problem though, I can’t figure out how to save them to my iBooks. Therefore, I don’t know how to “save” them essentially. I then accidentally navigated away from the page and I am unable to return. I fear a have paid for cookbook that I can’t see.

    Please help!!
    Stefanie K. Jones

    • carrieDon’t panic! I would never let you pay me and then have no books! I’ve emailed you!ReplyCancel

  • BonnieHi Carrie – one quick question. Do you approve of a sweetener with the brand name “Swerve”. (supposedly “oligosaccharides”)ReplyCancel

  • RachelIn your crockpot book you have a recipe “Bacon Tarragon Smothered Chicken”, I would like to make it but does the chicken go in raw or cooked? if cooked how should I cook it? At the beginning of the cookbook you said to brown the chicken unless covering with sauce because it doesnt taste as good but I have never “Browned” chicken before.
    Thanks for your help!ReplyCancel

  • Kathleen KettCarrie
    I have just purchased your keto ice cream ebook and love it. Unfortunately when I tried to purchase it with my Master Card I was declined x2 and then my husband Paul Kett was declined x1. He then ordered the book using our VISA and we got the ebook. Shortly after I got notification that my master Card had been charged 3 times for the ebook. Can you look after reversing the charges? If not, who should I contact?

    Kathleen Kett
    Ontario, CanadaReplyCancel

  • PatrickHi Carrie,
    I am 3 weeks into SANE eating and living. I have one problem…it is “sucralose”. I am pre-diabetic and I have read a few research articles that claim that extended sucralose use causes a problem with digestive flora which then causes a spike in insulin due to increased glycemic index…and we know all the negative results in that. Also, I get headaches and occasional blurred vision when I eat too much of it. Sooo, my question is do you know of a good protein powder (preferably vanilla) that is sucralose free. I have searched with mild success but a lot of mixed reviews. Thanks for any info you can provide.ReplyCancel

    • carrieHi Patrick – I would use egg white powder instead of whey protein powder. Then add some vanilla extract to give you the vanilla flavor. Hope that helps!ReplyCancel

  • Halee WrightHI Carrie,
    I am making my first ice cream– the Butter Me Up Pecan. I have read all the instructions, and I made the pecans, and then I made the ‘custard,’ tapped in the guar gum, and its resting cooling in the fridge overnight.
    One element of concern I have is this: its been in the fridge for awhile, and its THICK– I mean almost milkshake thick….is that normal?

    Thank you,

    • carrieHalee – yes! Just stir it very well per the instructions in the recipe before churning! Enjoy!ReplyCancel

  • Jackie FHi Carrie,
    I have just purchased your Keto Ice Cream Scoop and have been reading your recommendations for ice cream churners. I have also just listened to your podcast on ice cream churners.

    You recommend the Cuisinart ICE 21 but that isn’t readily available in the UK. I can see the Cuisinart ICE 30 would this be a suitable alternative?

    Thanks for your feedback.


    • Jackie FHi Carrie,

      I have spoken to Cuisinart in the UK and they only sell the two models ICE 30 and 100 so I have taken a chance with the ICE30 so we will see how that goes.

  • Jackie FHi Carrie,

    I have another question – lost in translation question.

    In the book you say thin coconut milk and thick coconut milk. I cannot see different types of coconut milk here in the UK.
    Would thick coconut milk be what we call Coconut cream?
    Thanks for any help

  • jennifer Francoiswhere is the gravy recipe in the Keto Holidays cookbook?ReplyCancel

  • tonjahow do I find out the carbs that are in these recipes, I have bought the keto for the holiday cookbook was wondering why the is no nutritional facts in it.ReplyCancel

    • carrieYou use an online such as Cronometer or Nutrition Self Data or the USDA Database. You input the exact ingredients and amounts that you used to make the recipe and divide by the number of servings you got out of it. It won’t be accurate, but it will be way more accurate than any third party (such as me) can give you.ReplyCancel

  • Michele GHi, I ordered three of your books, but only downloaded one and now can’t find the links to to he other two. Could you please let me know how I can access them? Thank you!ReplyCancel

  • Beth RichardsonHow do I subscribe???? Can’t find a link anywhere!!ReplyCancel

  • SHARONWhen will the next Happy Healthy Keto class be?ReplyCancel

  • PeaceHallo
    Thanks for the great work.
    Could you kindly share with me an online support group for bipolar people on keto if possible.


  • SaraDoes the Holiday cookbook have your recipe for cooking a turkey in it? I heard your upside down trick on the podcast and wanted to check before I ordered it :).ReplyCancel

  • Ramona WesterbergI have a question – I just signed up for your happy healthy keto course – not even thinking that with in the 12 week class – I will be on vacation traveling 2 times – so 2 weeks out of 12. The one week I am mostly okay with but in midle of march I will be on a cruise with my hubby and grandkids. this may be a problem for sticking to the plan

    what do you think?ReplyCancel

  • Jill KellerI have the eat smarter soup cookbook. How much difference is the keto soup book?ReplyCancel

  • DonnaI have your ice cream book but I am looking for popsicle recipes.  Can any of the recipes be adapted and reduced to make popsicles?ReplyCancel

  • WandaHello! I am just wondering where I can find the nutritional information for The Keto Crockpot. Thanks!ReplyCancel

    • carrieThe best way to get accurate macros for what you actually make and eat is to punch the ingredients you used and the amount you ate into your favorite macro app or online tool. Any data provided by the recipe creator or blogger is going to be inaccurate, so really not helpful to you at all.ReplyCancel

  • Claudia Martinez de la PeñaBuenas noches. Acabo de comprar tu libro   the Keto Ice cream scoop,me encantó, ya quiero empezar a hacer algunas recetas,  pero me gustaria saber si de casualidad tienen la informacion nutricional por porcion?  (nutrients per serving<) Carbohidratos, grasas, proteinas, calorias. De antemano, GraciasReplyCancel

  • SuzeI have several of your other cookbooks, and have an Ice Cream book question before buying, pretty please! I have a Ninja Creami ice cream maker – do you think your recipes in this book could be adapted to use the Creami? If you’re not familiar, the ingredients go into a 16oz cup that is frozen overnight, then spun/churned in the Creami. Thanks!ReplyCancel

  • Robbn MillerHELP! I bought the crockpot recipe book and printed the Strawberry Surprise Crumble to make but am missing the 2nd page! The instructions end with Place a clean dish towel over the top of the crockpot. Can I get the rest of the recipe? I made up something at the end, but would like to have the real deal. Also, why radishes?ReplyCancel