Are pumpkin seeds keto?

Pumpkin seeds are absolutely Keto, if they fit into your macros. Like with most things in life, if you eat a moderate amount of seeds, that can easily give you a good crunchy snack. 1oz, or 85 seeds still have 10 net carbs, so take that into consideration! When carving pumpkins, I save the innards and use for multiple purposes.

This year, I toasted the pumpkin seeds and pureed the pumpkin for a frozen treat for the doggo! (Spoiler: Next weeks post!)

CarbsFiberNet CarbsFatProtein
Pumpkin Seeds (1 oz | 85 seeds)15g5g10g5g5g

Step 1: Gather your pumpkin guts and separate into seeds vs goo. The goo you can then freeze, compost, or save for your doggos when they have an upset tummy!

Step 2: Rinse your seeds. Place on a tray, and let dry over night.

Step 3: Preheat over 400F. Place your seeds in a bowl; coat in a little oil and salt. You want the seeds all lightly coated. If in doubt, use less salt. This crazy chick has learned a little salt goes a LONG way. For about 2 cups of seeds, you will want about a tablespoon of salt and two tablespoons of olive oil.

Step 4: Spread seeds onto a baking sheet. When over reaches 400F, place your tray in the oven. Toast for about 10 minutes, flip your seeds and toast for another 10 minutes. Oven times may vary based on your over temperature and the moisture in the seeds. Seeds are done when they are a nice golden tint!

5 Tips for Starting a Keto Lifestyle

I often hear “Keto is so hard”, or, “I can’t give up carbs – no way”. Luckily, I’m here to tell you that I too, LOVE carbs, and am very lazy, so strive to make life as easy as possible! And, keto is NOT hard! (Owl photo credit goes to Photo by Kevin Mueller on Unsplash)

WHO’s got this? You do! I’m looking at YOU!

Here are the 5 steps I suggest to everyone who starts:

  1. Download a carb tracking app. I recommend Carb Manager. I like it for several reasons, one being that it has a really easy interface (so very user friendly). I also like that is has a website as well as a really well done mobile app. You will want set up your profile and go into the settings and make sure you turn on the numbers for keto.
  2. Start tracking what you eat on a normal day. and try to get closer and closer to your macro goals. For example, if you really want pizza, google “keto pizza”, (or click here for my amazing keto pizza recipe!) Make sure to weigh and accurately track what you are eating.
  3. Buy a LARGE water bottle and track your water intake. You will want to make sure you are well hydrated. However, make sure you are getting at least a teaspoon of salt a day, preferably Pink Himalayan or sea salt. (Fun fact – a lot of table salts have sugar in them caking agent!) You need salt because if you drink too much water without salt, you won’t retain the water and it will simply dilute the electrolytes that you have in your system.
  4. Be sure to take additional supplements of calcium, magnesium, and potassium. Without these, and enough water, you may get the keto flu. I like using vitamins, Poweraide / Gatorade zero and supplement powders.
  5. Intermittent fasting, or, IF, (autophagy) is something that many of those who do keto end up finding themselves doing. This is because as your body starts to burn fat reserves instead of the carbs, you will find that you are not hungry. Don’t force yourself into IF – you’re body will tell you when you are ready!

What Are Net Carbs?

Net Carbs vs. Total Carbs: What Should You Count?

Remember –

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Wait – There is sugar in my table salt?

Table Salt

Ingredients Salt, Calcium Silicate (an anticaking agent), dextrose, potassium iodide

Morton Iodized Salt: What's In It? | Whole Life Eating
Morton Table Salt

In 1924 Morton became the first company to produce iodized salt for the table in order to reduce the incidence of simple goiter. Dextrose is added to stabilize the iodide. Iodine is vital to the proper functioning of the thyroid gland and the prevention of goiter. Actually, the amount of dextrose in salt is so small that it is dietetically insignificant. Morton® Iodized Table Salt contains 0.04 percent dextrose or 40 milligrams per 100 grams of salt. Morton® Plain Table Salt contains neither iodine nor dextrose. All Morton Salt products containing potassium iodide are labeled as such.

Dextrose is the name of a simple sugar that is made from corn and is chemically identical to glucose, or blood sugar. Dextrose is often used in baking products as a sweetener, and can be commonly found in items such as processed foods and corn syrup.

So, it is up to the consumer, but I would prefer to not have trace amounts of corn sugar in my diet! Be sure to read your labels, and do your research!

Photo credit of featured image: Louis Mornaud on Unsplash

Extract Guide


Photo by Remi Yuan on Unsplash

Almond Extract (3-4 months)

• 1 cup skinless almonds OR 1/2 cup apricot/cherry/peach/nectarine/plum pits, roasted and cracked (roasted is VERY important)
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by Daniil Silantev on Unsplash

Blueberry Extract (4 months)

  • 1 cup dehydrated blueberries
  • 8 oz vodka / rum (at least 40% or 80 proof)

Note: If using fresh blueberries, more vodka needs to be added as the moisture in fresh fruit will lower the proof of the alcohol. There is a chance of the pectin being activated at this point of adding more alcohol and making a fruit extract sludge. Therefore, most extractors will tell you to use dehydrated fruit.

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product image zoom

Chocolate Extract (3 months)

• 1 cup raw cacao beans
• 8 oz vodka / rum (at least 40% or 80 proof

Note: No need to roast the cocao nibs – roasting removes top notes from the flavor.

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Photo by Mae Mu on Unsplash

Cinnamon Extract (3 months)

• 1 cup Cinnamon Sticks
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by Diana Kulenyuk on Unsplash

Coconut Extract (5 weeks)

• 3/4 cup toasted coconut
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by Mike Kenneally on Unsplash

Coffee Extract (1-2 weeks max, or will become bitter)

• 1/2 cup organic (preferable) coffee beans; cracked
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by Jamie Daykin on Unsplash

Gingerbread Extract (6 months)

• Ginger (sliced thin), cinnamon sticks, whole allspice, whole nutmeg, whole cloves, peppercorns
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by Kaitlyn Chow on Unsplash

Holiday Extract (6 months)

• Orange Peels, whole cloves, cinnamon sticks, whole allspice, whole star anise, whole nutmeg, peppercorns
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by Elena Kloppenburg on Unsplash

Lemon / Lime Extract (3 months)

• 1 cup citrus peels (remove the pith)
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by David Gabrielyan on Unsplash

Maple Extract (1 month)

  • 1 cup Fenugreek seeds
  • 1 vanilla bean
  • 8 oz vodka / rum (at least 40% or 80 proof)
  1. Place the fenugreek seeds in a non-reactive frying pan. Stir and toss regularly for even heating. Do not let the seeds brown, or the resulting extract will take on a acidic flavor.
  2. Put the seeds into an herb grinder while they are still warm. This helps release essential oils in the seeds that provide more flavor! You want a consistency similar to drop coffee grounds.
  3. Warm the vodka with the vanilla bean. Use the lowest setting on your stove to avoid boiling. Put the seeds into a glass jar, then add the liquid so that it covered the ground seeds completely. Place lid on container.
  4. Put the closed bottle in an area that remains cool and dark. Shake daily for three to four weeks. Strain. Return the clarified extract to the bottle. Use as desired.

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Photo by Abby Boggier on Unsplash

Mint Extract (steep leaves for 2 days at a time, strain, replace)

• 1 cup mint leaves
• 8 oz vodka / rum (at least 40% or 80 proof)

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Photo by Jo. on Unsplash

Vanilla Extract (3 months)

  • 1 ounce of vanilla beans (6-8 beans)
  • 8 oz vodka / rum (at least 40% or 80 proof)

Note: Vanilla extract will be ready in at least 3 months. You can keep the beans and alcohol mixture indefinitely – just continue to add more beans and vodka on occasion.

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Black Walnut Benefits, Uses and Nutrition Facts - Dr. Axe
Black Walnut

Walnut (Black) Extract (2 months)

  • 1/2 cup shelled black walnuts
  • 1/2 cup vodka (at least 40% or 80 proof)
  • 1/4 cup bourbon whiskey
  1. Heat a large skillet over medium heat. Add the black walnuts and toast until golden brown, about 5 minutes. Place walnuts in a clean jar.
  2. Pour the vodka and bourbon into the jar. Cover, store in a cool dark place. Shake the jar occasionally.
  3. After 2 months, strain the walnuts from the liquid. Walnuts can be discarded or used in baking.

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