KETO Copycat – Wawa turkey bowl!

Note: I do not make money off of affiliated links; links are simply show and tell.

I have a confession. I LOVE the Wawa turkey sandwich/bowl. Hot turkey, mashed potatoes, cranberry sauce and gravy, all on a roll or in a bowl. So I decided – lets KETOFY this!

Hot-To-Go® Food Bowls, Soups, Sides, Chicken Strips, & More | Wawa | Food,  Food to go, Food menu
Wawa Turkey Hoagie & Bowl

Two weeks ago we made the KETO Cranberry Sauce and last week we made the mashed cauliflower. This week we put it all together!

I use SOLA brand bread, but any low carb bread that you have on hand will work! For turkey, I usually cheat and buy a precooked turkey breast from the cooked section of the grocery store (usually near the precooked ready to eat chickens). Worse case, get some turkey breast from the deli counter. Just try to avoid kinds that sound sweet – like “maple turkey”.

The Wawa version has gravy, but like I’ve said in my “About Me”, I’m hecking lazy. I think the sandwich is AMAZING without gravy, but if you want to make some – be my guest! I suggest xanthan gum or guar powder in place of flour to thicken. Just mix it cold with water, then add to your sauce in place of flour to thicken your sauce (I’ll come out with a gravy post here eventually – stay tuned)!

Copy Cat Wawa Turkey Bowl / Sandwich –

[Sandwich – Approx. Macros 8.2g net carbs | 15.9g fat | 36.6g protein]

Ingredients:

  • Low Carb Bread
  • Turkey
  • Cranberry Sauce
  • Mashed Cauliflower

Directions:

Gather everything, slap it all together as a sammich, and devour it! Alternatively – toss is all in a bowl with out bread, and save some additional carbs.

Keto Sugar Free Cranberry Sauce

Note: I am not affiliated at this time with any links. All links are simply to provide an example of the product I use/recommend.

Make your Thanksgiving more KETO with some delicious dirty keto cranberry sauce! This recipe is SUPER simple, uses 3 ingredients and takes about 20 minutes! I prefer using allulose because the ratio for white sugar is 1:1, which makes conversions simple! If you have a sugar alternative you prefer, check out this nifty conversion calculator!


Ingredients:

  • 1 cup of Allulose
  • 1 cup of water
  • 4 cups (12oz) of fresh cranberries

Directions:

  1. Bring your 1 cup of water and 1 cup of allulose to a boil. While the water heats, rinse your cranberries and remove and funky ones.
  2. When the water begins to boil and the water becomes clear as the sugar dissolves, add the cranberries.
  3. Let the water come back up to a boil, then simmer for about 15-20 min, until your cranberries burst and depending on how “chunky” you want your sauce.
  4. Turn off stove, let your cranberry sauce cool, and put into a container for storage.

Yield: About 16oz of cranberry sauce (32 servings).

Net CarbsFatProtein
1 serving (.5 oz. or 1 tablespoon)1g0g0.1g

That’s it! Super simple!


Pet Pumpkin Treats

This week, I’m sharing what I did with my extra pumpkin from carving this year. I roasted the seeds and with the pulp and flesh, I made treats for the doggos! Pumpkin is shown to help when your dog has diarrhea and constipation, plus most puppers I have encountered really love pumpkin!

Here is how I prep and keep the pumpkin ready to go for future use!

Step 1: Separate your pumpkin pulp and seeds.

Step 2: Using your blender, puree the pulp.

Step 3: Freeze your puree into small containers. I used candy molds and ice cube trays!

Step 4: After your puree is frozen, remove and place into air tight containers to prevent freezer burn and other smells and foods from permeating your doggo treats! I used the food saver to vacuum-seal the pumpkin into smaller portions so I could store a majority in the deep freezer.

Note: To remove my puree, I quickly ran the candy molds under hot water. For the ice cube tray, I placed in a small amount of warm water to help the puree slip out!

Kiddo Approved Keto Gummies

With Halloween fast approaching I wanted to make a healthy gummy that both mommy and kiddos could enjoy. What better than homemade sugar free gummies. My kids love all things gummy and this is one candy I do not mind them eating all Halloween night. We are actually going to make these on Halloween since […]

Kiddo Approved Keto Gummies

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!

How to Cook Spaghetti Squash

One of my favorite staples is spaghetti squash. With a cup of squash having 5.5g of net carbs and tons of toppings options, I highly recommend you give it a try!

Step 1. Cut vents into sides of spaghetti squash. Microwave for about 5 minutes. Use a tea towel to pull the spaghetti squash from the microwave, as it will be very warm. Preheat your oven to 425F.

Step 2. When cool, cut the spaghetti squash in half along the longer side of the gourd. Be careful with your knife as the rind of the spaghetti squash is tough. If not making any head way, microwave for a few more minutes.

Step 3. Using a spoon, remove the seeds from the inside of the spaghetti squash.

Step 4. Generously coat the inside of the spaghetti squash with oil. Doesn’t matter what kind. Palm oil is usually never good, but other then that, I’m not the boss of you.

Step 5. Place the spaghetti squash face down on a cookie sheet. Put cookie sheet in the oven that should be preheated by now to 425F. Add about a cup of water to the cookie sheet, otherwise I find the edges to over cook a little bit and dry out.

Step 6. Cook your spaghetti squash for about 30 minutes. To test if it is done, use a fork to gently flip the squash over. If you can easily stick your fork into the squash innards, then your done! Remove the squash from the oven, and using your fork, loosen the inside of the squash. The insides will look like spaghetti! You can now add whatever toppings you see fit to your “spaghetti”!

Homemade InstaPot Pear Butter – Dirty KETO Version

We were gifted some pears from a neighbor, so we racked our brains to try and figure out the best way to process them. Google led me to an article that said to put your pairs in boiling water for 15 – 30 seconds, then place in an ice bath. The skins would simply come off with rubbing!

We tried this and….. yeah No. Didn’t work at all. I tried a few says later, hoping the pears just weren’t ripe enough. Still didn’t work. So, we broke out the Pampered Chef Apple Corer. Peeling the pears was a cinch after that!

Ingredients:

  • 12 medium sized pears – peeled, cored and sliced
  • 1 cup allulose
  • 3 tablespoons lemon juice
  • 1 tablespoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon ginger
  • 1/8 teaspoon cloves
  • 1/4 cup water

Directions:

  1. Add all ingredients to the instant pot.
  2. Cook on high pressure for 30 minutes.
  3. When done, quick release the pressure. Open lid when safe.
  4. Bring the mixture to a boil, reduce and simmer for 20 minutes.
  5. Using an immersion blender, blend the mixture until smooth.
  6. Simmer the sauce for another 20 minutes or until the mix is thick and when pushed with a spoon the mixture keeps the ripple from the spoon without filling back in.

Enjoy! I served mine on SOLA Bread – with only 4 net carbs, I can occasionally enjoy!

Homemade Laundry Detergent

Note: Not recommended for HE Washers.

Making homemade laundry detergent is incredible simple and will save you money and help avoid some harsh chemicals. So – here is how to make homemade laundry detergent!

laundry detergent in a mason jar

Ingredients:

  • Castile Soap (e.g. Dr. Bronner’s or Kirks)
  • Washing Soda
  • Borax

Step 1: Grind your soap. You can use a food processor, a cheese grater, a hammer and rage; whatever you chose to get your soap into even sized bits.

Step 2: Mix your ingredients. Ratios are 1 cup of washing soda: 1 cup of borax : 1 bar of soap.

Directions for use: Use 2 teaspoons to 1/4 cup of detergent per load, depending on load size.

Total Cost# of loadscost per load
Home Made$2.2520$0.12
Tide Power Pods$21.4448$0.45
Persil Discs$17.9762$0.29
Xtra Liquid Passion$8.13210$0.04
(prices pulled from walmart.com)
cost# of ozcost per oz/barweightcost per portion
Borax$4.4765$0.066 oz$0.41
Kirk’s Soap$4.4416$1.111 bar$1.11
Washing Soda$4.1255$.079.8 oz$0.73
Total:$2.25

Voila! That’s it!

Easiest Keto Meal Ever

I have an announcement. I am in love with this little guy!

Two words ya’ll. FRIED CHEESE. <Drool Emoji>

This is one of my favorite keto meals, and heckin’ delicious!

Fried cheese is SUPER simple too.

  • Open the cheese.
  • Cut the cheese <tehe>
  • Fry the cheese for about 5 min in a deep fryer at 350F.
  • Fry the cheese in an air fryer for 5 min, shake or flip, and cook for another 5.

That’s literally it. Add your favorite toppings! Here I’ve used – L to R – queso, hot sauce, hummus, tomato sauce, lemon juice & zest, and pepper jelly.

queso, hot sauce, hummus, tomato sauce, lemon juice & zest, and pepper jelly

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)

back to top


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.

back to top


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.

back to top


Photo by Mae Mu on Unsplash

Cinnamon Extract (3 months)

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

back to top


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)

back to top


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)

back to top


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)

back to top


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)

back to top


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)

back to top


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.

back to top


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)

back to top


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.

back to top


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.

back to top