Scientists are discovering that we need specific nutrition found only in plants to regulate our DNA. DNA is our genetics, but the regulation is our EPI-genetics. Basically your DNA is a template for your whole body, but it needs specific signals, from your diet, to regulate it how it works. Phyto-chemicals, found in abundance in low carb vegetables and keto friendly fruit are crucial for DNA regulation. These plant based signals kick-start fertility, virility, libido, a positive mood and much more. That’s exactly what you want on keto, even more health, energy and vitality! In fact, eating enough nutritionally dense plants will prevent many of the diseases we find so commonly today.
If you can’t find Carb Master milk at your local grocery store, you can easily substitute another dairy option. When selecting an alternative source for your keto yogurt, remember that keto dairy should be organic, grass fed and high-fat. Avoid 1% and 2% dairy products, which are typically loaded with carbohydrates. Instead, select raw milk, heavy cream or heavy whipping cream.
Tropical fruit (pineapple, mango, banana, papaya, etc.) and some high-carb fruit (tangerine, grapes, etc.) Also avoid fruit juices (yes, even 100% fresh juices!) - better to drink smoothies if any, but either way very limited. Juices are just like sugary water, but smoothies have fiber, which is at least more sating. This also includes dried fruit (dates, raisins, etc).

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This looks awesome and I’m going to try it. I’ve been doing “keto” since before it was called that. I fell off the wagon several years ago but have recently come back to the fold as it’s the only way of eating that works for me. Anyway I wanted to mention that when my kids were growing up I made yogurt often. And then when I started low carbing I decided to try making it with heavy cream and it worked! And it’s amazing. Obviously more work than this but try it!
Hi Viola, Sorry you had issues with the cheesecake. Did you use the exact same ingredients? Did you check the video? I’d be happy to help troubleshoot if you can point to where it went differently for you. As for cracking, this is likely due to either drastic temperature changes or over-baking. Check the tips in the post above. Finally, instructions for the raspberry sauce are in the recipe notes on the recipe card.
If you have a cow’s milk intolerance, you might find goat’s milk can be a good replacement as it is much easier to digest and won’t upset your system. This is a great recipe if you fancy trying goat’s milk yogurt and it can be used in all the ways you would use other yogurts. You will find that this one is rather thin, so if you like your yogurt thicker, strain the mixture through a cloth and the result will be much better.
Seasonings and sauces are a tricky part of ketogenic diet foods, but people use them on a regular basis to add flavor to their meals. The easiest way to remain strict here is to avoid processed foods. There are many low carb condiments and products on the market, and there’s no way to list them all. A handful of them are great, but the majority use high glycemic index sweeteners – which you want to avoid.
When consumed in moderation, the high fiber content of nuts and seeds can curb your appetite helping you to avoid excess calorie intake. The healthy fats and antioxidants in nuts is credited with providing the anti-inflammatory activities responsible for regulating lipid concentrations, preventing against depression, Alzheimer’s disease and other cognitive disorders (59).
Maybe you remember that some years back, cottage cheese was a staple in everyone’s low-fat diet. If you could get past the texture, you probably purchased a 6 pack and forced yourself to swallow it down mid-day because you thought it was the secret to making those love handles disappear. I’m not saying you were wrong—but you weren’t completely right.
Because you are using active ingredients in this recipe, it is important that you clean the equipment well before you start, but this can be done easily by soaking them in boiling water. This low-carb recipe uses live yogurt to start the culture process, and any plain one will do. Once the yogurt is ready you can serve it with berries or use it to make delicious creamy sauces.

Try to replace all soda and juice consumption with something that has no sugar or only trace amounts of sugar. Switch out fruit juices for low-carb smoothies and tea. Tea comes in a variety of flavors that can help you get through the day if you get tired of water. There are a variety of different smoothies you can make for a meal replacement or as a quick snack as well.
Regarding cooking time, unfortunately it sounds like it might have been in the oven for too long. Cheesecake, like all custards, does not fully set in the oven. Please check the instructions – it should still be jiggly when you remove it from the oven. The cheesecake will finish setting when refrigerating for multiple hours after baking. If you keep cooking it longer than it should, it will be dry, crumbly, and likely develop cracks.
So easy to make! I used powdered monkfruit sweetener instead of the Erythritol. Just took it out from the oven, no cracks and is jiggly like it should be but it browned a bit on top. It also rose a lot so I am sure I overmixed it. It’s cooling on the counter right now before going in the fridge can’t wait to try it tomorrow. Next time I’ll be careful with the mixing and keep and eye on it instead of solely relying on the timer. Thanks Maya!

Not sure what foods you should eat on the keto diet? This keto food list will get you started. By depriving your body of glucose, the high-fat, low-carb ketogenic diet shifts your body into ketosis, a state of burning fat instead of sugar for energy. Take the guesswork out of eating keto, and follow this complete keto diet food list to start dropping weight and feel amazing.

Because the body turns the fat into energy after its carbohydrate stores are depleted, the ketogenic diet has potential weight loss benefits. Research has shown that fats and proteins are the most satiating, while carbohydrates are the least. Because you feel full longer after eating fats and proteins, you reduce the number of calories you eat overall.


Nutritionists, including the Good Housekeeping Institute's own Jaclyn London, MS, RD, CDN, remain more skeptical. The diet's aim of inducing ketosis — a metabolic process where the body uses fat instead of carbs for energy — can backfire because this plan takes a lot of willpower. Plus, any weight you may lose while on it can return when you stop. RDs and other experts like U.S. News and World Report agree that Mediterranean-style eating plans have more research behind them and produce better, more long-lasting results.
Hi Cindy, You’d need a sweetener to make cheesecake sweet. 🙂 I always recommend following doctor’s orders, but your husband may want to clarify on the different types of sweeteners with his doctor. They are not all the same. Erythritol typically gets absorbed but not metabolized, so it works differently than most sugar alcohols that tend to cause upset stomach and GI problems. Like I said, always go by what your doctor says, but no harm in asking for clarification.
Why is anti-inflammatory a good thing? Think about if you hurt your finger and it becomes inflamed. Acute inflammation can be a good thing and indicate your body is healing itself. Chronic inflammation means that a specific part of the body is no working well for long periods of time. If these are your gut organs, which deliver nutrients to your body and produce most of your serotonin, you are going to be performing at a vastly sub-optimal level.

If you have a cow’s milk intolerance, you might find goat’s milk can be a good replacement as it is much easier to digest and won’t upset your system. This is a great recipe if you fancy trying goat’s milk yogurt and it can be used in all the ways you would use other yogurts. You will find that this one is rather thin, so if you like your yogurt thicker, strain the mixture through a cloth and the result will be much better.


Any of these sweeteners can help you stick with your ketogenic diet, keep your carbohydrates and sugars low and still obtain your sweet fix. Many are indigestible, which means they don't become carbohydrates at all, and your body just excretes them as waste. Just make sure that if you opt to use fruit powders like lucuma and monk fruit powder, no extra sugars have been added.
Hi Arielle, Yes, you can add more vanilla and lemon if you’d like. It should work fine as long as it’s not too much lemon juice. You could add some very finely grated lemon zest instead of more lemon juice to avoid changing the consistency. The fruit sauce with raspberries is also keto – berries can fit into keto diets in reasonable amounts. If you use a higher sugar fruit, it might not be, but with any berries it should be fine. I’m glad you liked the recipe!
Cruciferous vegetables are the next category. They include broccoli, cauliflower and cabbage. This class of vegetables has also been recognized for its healing potential. The phyto-chemicals regulate DNA and prevent cancer. Broccoli has been shown to protect the heart. Fermented cabbage is a source of good bacteria needed for a healthy gut that promotes weight-loss.
By the 1940s, coronary heart disease was the leading cause of death in the United States. America is never a nation to roll over and die, so physicians and scientists got to work researching causes and preventive measures. That decade saw the birth of several heart health studies, like the Seven Countries Study and the Framingham Heart Study, which, as La Berge puts it, “suggested a strong correlation between diets high in saturated fats and cholesterol and increased incidence of cardiovascular disease.”
Because the body turns the fat into energy after its carbohydrate stores are depleted, the ketogenic diet has potential weight loss benefits. Research has shown that fats and proteins are the most satiating, while carbohydrates are the least. Because you feel full longer after eating fats and proteins, you reduce the number of calories you eat overall.

This recipe is just amazing!!! Thank you for sharing! Quick question for you: I came up with 6 net carbs a serving (using Wellbee’s flour and taking all swerve carbs out if the equation). I see your nutrition facts list 3 but then a comment you wrote said 5. Any idea which it actually is for you and any guesses what the discrepancies could be?? Thanks again!


Potential Health Benefits: Improvements in lipid profile. In one study, people with mildly elevated cholesterol consumed 30 grams (1 ounce) of hazelnuts for 4 weeks. By the end of the study, they had significant reductions in total cholesterol and cholesterol: HDL ratio. In addition, they experienced a significant decrease in apo-B, reflecting a reduction in their LDL particle number (16).
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