Sushi Celebration

We so rarely go out to eat at a restaurant with Nora. We have probably been out with her about 10 times since she has been on the diet, and I can only think of 2 occasions when she ate some of the food at the restaurant–only when we have been at the coast eating seafood. Usually we pack her food and bring it into a friendly place. Last night Nora started asking to eat at a restaurant out of the blue, and as it was the last day of winter quarter and spring break is here, we decided to go out for a sushi celebration and honor her request.

Going out for sushi feels pretty safe because the food is minimally prepared. Both of our kids love salmon sashimi and edamame is awesome for Nora. Have I mentioned that before? Edamame is awesome! I forgot about it for a long time until I found some in the freezer earlier this week. Here’s the nutrition snapshot of 30 grams of Cascadian Farm shelled edamame. It’s not high ratio but it’s low carb, and you don’t find even that much fat in most veggies. This is fairly representative of the nutrition information from other brands and generic versions that I can find listed online.

Edamame in the shell is also awesome because it keeps Nora busy and happy.  Last night she got 30 g of edamame, pretty much all of her dinnertime carbs. We calculated her portions before leaving home then brought along the gram scale to measure it out. To serve it, I estimate the number of beans she can eat in 30 g then count out the beans in the shells.

After the edamame is ready, I pop some beans out of the pods and add them to the scale until I get up to 5 g (it’s usually 6 to 7 beans, depending on the size). To serve 30 g, I need 6 times that number of beans. Then I count out the beans in the shells for her. Last night she got 40 beans, so at 2 or 3 beans per pod she ended up with about 15 pods. Doing it that way is an estimation, but it averages out the variability in the bean size by weighing a sub-sample of the beans in the serving. Nora loves popping them out of the shell and it keeps her busy at the restaurant or kitchen table.

For the rest of her meal, she got about 1 slice of salmon sashimi (25 g). We brought some flacker (6 g) with butter (7 g) and some “hot chocolate” (steamed cream and cocoa powder) to round out the fat in her meal. Everyone was happy. Anders loves sashimi too. We got 1 order of sashimi to split between the kids because Nora gets only 1 slice. We could have weighed more for her and compensated with more fat when we got home, but she was feeling “fat and satisfied.” Anders ate the rest of that order of sashimi, the miso soup, some edamame, and most of another order of sashimi because he was still hungry. He’s not a cheap date!

Then we went home and finished off our Japanese-themed evening by watching Ponyo together. A fun and easy night was had by all and Nora was happy to go to a restaurant. She loved the room with the traditional short tables. She kept exclaiming that the room was so small. She felt like a giant! And the waiter was super tall and skinny because he had to crouch down to serve us! It’s always fun to see the world anew through a child’s eyes.

Food scientist Nora

We were out of baked goods for Nora, which naturally leads to a cooking Saturday. And naturally, it leads to Nora in the kitchen with me. She’s a creative cook!

I like to let her experiment, so our usual procedure involves Nora looking in the fridge and picking out some ingredients. Then I apply my food knowledge to help her combine them to create something edible. While I was on the phone and barely supervising, she took out sticks of string cheese and sprinkled liberally with cocoa powder. Hmmm, interesting start.

We learned from G’ma Margie that string cheese is good when microwaved until gooey and taffy-like, so that’s what we did with her string cheese and cocoa to get Choco-Cheese. Microwave then mix! Nora ate hers up. Mine was…ok. I’m not sure that Nora will ever request it again, but it was a safe and fun experiment! We weighed hers out at 14 g of string cheese and 1/2 g of cocoa powder, which I built into a morning snack for her.

Our next experiment built off of the first recipe that Nora concocted, Blueberry Monster Mash. Today we made Choco-Strawberry Monster Mash. I’m tempted to call it Frankenberry, but that name has too much baggage! It’s simple and Nora loves to run the food processor. She enjoyed some with lunch and extra strawberries.

Choco-Strawberry Monster Mash
(Makes 10 servings at 18.9 g each)

60 g strawberries
100 g macadamia nuts
10 g coconut oil
1 g salt
15 g water
3 g Rapunzel Organic Cocoa Powder

Process all in a food processor until smooth and enjoy! Remember, if you use a different brand of cocoa powder, you must update your nutrition facts. As always, this is an approximation for your reference based on the ingredients and brands listed.

Monster mash has been a very nice addition to Nora’s line-up. We don’t have it made up all of the time, so it’s kind of a treat. She also likes to eat whole macadamia nuts, which she calls “crunchy munchies” and are a staple of the keto diet at a 5.4:1 ratio. Getting some extra coconut oil in here and adding some other sweetness with the berries packs in a lot of flavor and goodness, and still makes a 4.7:1 ratio that helps to round out a meal.

Our last experiment was in the breakfast realm. Nora gets tired of her same breakfasts, but it’s hard to have several things on hand. It’s also hard to let her choose in the morning because on work/school days we build her meals the night before from breakfast through afternoon snack and don’t have the time to change it up in the morning.

Today she decided that she wanted to go back to gingerbread for breakfast, but I’m giving it a new life as cereal, ala my Re-Purposing Recipes post. I decided to go for a cereal again because she was watching Anders eat Chex recently and said, “I can’t wait until I can eat that when I’m done with my diet.” She’s amazingly mature about it, but it also breaks our hearts a little bit. Giving her keto cereal is the least that we can do.

You could use Dawn’s original gingerbread recipe from I realized that I did not post my adaptation here yet, so here it is, in cereal form.

Gingerbread Cereal
(Makes 2.4 servings of cereal at 28 g each)

15g european-style butter, room temperature
20 g Bob’s Red Mill Hazelnut meal
5g Bob’s Red Mill Flaxseed Meal
5g Bob’s Red Mill Coconut Flour
20g egg, raw & mixed well
1g cinnamon
0.2g ground cloves
0.3g ground ginger
0.5g pure vanilla extract

Mix all ingredients well in a stand mixer or with a hand mixer until smooth and well incorporated. Place dough in a ball in parchment paper and flatten, then refrigerate for at least 30 minutes.

Preheat oven to 300. Divide dough into 28g portions (it doesn’t come out even. I made one odd-sized cookie and calculated it into Nora’s snack today, or use it as a taste tester for the rest of the family). Space the dough balls 0n a silicone mat and cover with parchment paper, then roll quite thin with a rolling pin. Because you want to get it thin, I find it easier to roll it right on the cooking surface to avoid losing it in the transfer. You see here that I made a double batch, so I had 4 servings. No, they are not a uniform size or shape, but they are a uniform weight!

After they are rolled out, push the edges up to avoid a thin crumbly edge. Then use a knife to press down into the dough to score them into pieces–squares, rectangle, triangles, trapezoids  whatever has straight lines! Don’t drag the knife through or you will lose a lot of dough. My serrated-edged bread knife worked well.

Bake for 15-20 minutes until very dry and crisp. When they have cooled, it is very easy to snap them into squares. They were surprisingly sturdy little things! Now we have 4 servings of cereal. The nutrition information above puts them at 1.34 net carbs (precisely, from my spreadsheet) and 2.8:1 ratio. I will add 8 g of Organic Valley heavy cream thinned with water to make “milk” to serve a 3.5:1 breakfast of 156 calories. Serving this with 13 g of heavy cream will get you to a 4:1 ratio and 174 calories.

The longer we go on with the diet, the more I come to believe that it’s all about keeping Nora happy. When she starts complaining in the least, it’s time to get creative again.


Re-Purposing Recipes

“I have so much energy, I could lift a butter truck!”

~Nora, on why she doesn’t need to eat breakfast.

We’ve been sticking mostly with the tried-and-true recipes lately, but wanted to share some innovations, some of which are Nora’s imaginative re-purposing of recipes.

Snickerdoodle Cereal

The snickerdoodle recipe was a hit, but I made a few big batches and Nora started to get bored with them. One day she was eating snickerdoodles as part of a bigger snack that also included steamed cream, so she dipped her cookies in her “milk.” Eventually, she ended up crumbling a lot of the cookie into the cream and needed a spoon–cereal was born!

It was a happy discovery because we were almost out of the pumpkin cheesecake bars that Nora had been happily eating for breakfast for many weeks. With the snickerdoodle cereal and milk, I could put off more baking for another week.

Because the snickerdoodles are already 3.5:1, adding cream meant that we had to add more carbs or protein to make a 3.5:1 breakfast. Enter another Nora favorite: blueberries! One breakfast consists of 3 snickerdoodles, 5 g (1 tsp) heavy cream mixed with a few tablespoons of water to make “milk,” and 4.5 g blueberries (around 4 very small).


As crazy as it sounds, I had a hard time consistently making mac-and-cheese that was the right consistency. But finally, I have mastered it! Nora ate her mac-and-cheese several days per week in the last few weeks because she kept demanding it, and it’s a quick and easy meal when there is a package of Miracle Noodles in the fridge.

I came across Miracle Noodles somewhere near the beginning of starting the ketogenic diet, but they weren’t a big hit right away. They are quite chewy, a little tough for little teeth to easily bite through. I’ve learned that I need to cut them with a kitchen scissors as I weigh them or after they are in the bowl so that they are in smaller bits. They are made of a Japanese root vegetable that is pretty much all fiber (the Ketocalculator has the values per gram, only 0.0028 g carbs per gram noodles). Because they are basically nothing but fiber for the purposes of calculating a meal, it’s great to be able to serve red pepper, avocado, flacker and other nice healthy things on the side.

To make mac-and-cheese, take 12 g to 15 g of shredded cheddar and put it in a small bowl with 1 T to 2 T (15-30 g) of cream and microwave for 30 seconds, then stir until smooth. I’ve got ranges here because the exact amounts don’t matter too much for the outcome, but sometimes I add more or less when I’m balancing a meal for Nora. If she needs more fat with her meal, she gets 2 T of cream in her mac-and-cheese. If she needs more protein, then more cheddar.

Weigh and cut 20 g to 25 g of Miracle Noodles, the vermicelli variety, into a separate small bowl and microwave for 10 seconds, just to warm up. Dump into hot cheese sauce and stir well. Cool and serve.

Anders is thrilled with this development because he has been eating more mac-and-cheese too. He has been put in charge of making it for himself, because he also eats the entire box by himself.

Bacon Pancakes! Making Bacon Pancakes!

This was inspired by a favorite cartoon, Adventure Time! Nora’s bacon is going on to her Keto-Krepes. Except that while I was cooking it, she actually decided that she wanted her bacon in a “pile” instead of in her pancake. So there you have it.

The rest of us had some bacon pancakes. And some piles of bacon. The best of all worlds.

They were totally math, asymptotically to the max! 

Keto-tastic Kristmas: Gingerbread House

Sorry, couldn’t resist the aliteration again 🙂

We also couldn’t resist Dawn’s gingerbread house from We started the recipe yesterday, but then Nora got an unhappy surprise from the vomit elf. Thankfully, she felt better in just a few hours and is fine now. We are still wondering what happened. We have all felt just a bit off the last few days, so maybe it is just a little virus. We also opened a new pint of cream which seemed fine right away, but the second time Nora had some she complained that it tasted bad. It was bitter. We think it was just beginning to sour, so maybe that was the culprit? But Nora has been fine since so all is well today.

It’s also Nora’s half birthday today! She’s 4 1/2! To celebrate, we put a candle in her gingerbread house as the chimney and she ate the roof for breakfast. And in 2 days it will be her 8-month-seizure-free anniversary! So many celebrations!

Nora can’t eat the whole thing because it is far too many carbs and calories. To serve, I pre-weighed the pieces of the house. I made sure each matching piece was the same weight–the 2 roof pieces, the 2 side walls, and the 2 peaked walls. She ate both roof pieces for breakfast, so I knew how much dough went into each piece of cookie, and the amount of frosting needed to get the ratio to 3.5:1. She can eat the rest of the house for snacks today and tomorrow and I will know how to account for it.

I adjusted Dawn’s recipe to decrease the carbs a bit. I substituted hazelnut meal and a bit of flaxseed meal for the almond flour. My gingerbread looks a little more rustic as a result. I also made a triple-batch of dough out of spur of the moment laziness. The recipe called for 20 g of egg, and the egg that I cracked was right on 60 g. It seemed easiest to just triple it instead of holding on to the extra 40 g of egg and finding another use for it. Of course, that bought me more work in the long run, but Nora got more gingerbread!

Because I made more dough, I had more to work with when I rolled it out. I tried to follow Dawn’s general dimensions but mis-measured the walls  and ended up making a bigger house than Dawn’s. If you look at the picture of Nora’s house and make Dawn’s recipe, just know that you won’t have enough dough in a batch to make a house that is this big. I overdid it. As you can see, I weighed the cut pieces of dough before baking them. The chilled dough was sturdy enough to move from scale to cookie sheet and back again. I could also weigh each matching piece and adjust to make them the same weight.

I also made the buttercream frosting recipe for the icing. This was so good! And it used up 23 g of our protein powder making the 4:1 ratio recipe! Yippee! To add some flavor, I made some Celestial Seasonings Gingerbread tea and used that for the 50 g of water called for in the recipe. I also added a packet of Nora’s Cytra-K for it’s sweetness. As you can probably tell, my frosting is not white, but light warm brown. It looks good and it tastes wonderful. If I make the frosting again for other treats, I might use peppermint tea or another flavor in place of the water, depending on the recipe.

The buttercream frosting is also great because it hardens when chilled. I had to keep the frosting around room temperature to work with it, then we put it in the fridge to harden. Works like a dream.

Nora directed the decorating on the gram scale. I calculated that I needed a little more weight in frosting than weight in cookie to make this a 3.5:1 ratio snack. Because I knew the weight of the baked cookies, I knew the total weight that the whole house should be when finished (baked cookies plus weight of required frosting). We could assemble it right on the gram scale, adding the walls and roof as necessary, and adding frosting until we reached the required total weight.

We also cut some mini gingerbread people and trees with the rest of our dough. I made sure that they were all 4 grams of dough so that they could be served without weighing and calculating. Then I frosted them all with 2 g of frosting because that would fit easily on the cookie. They are not at-ratio snacks so we will have to serve with tea and cream.

We have a very full fridge of Keto Kristmas Kookies! And a happy Nora. I told Ted that I am done baking for awhile, and in the next moment I realized that we are out of some of Nora’s other daily baked goods, like fiber rolls and pumpkin bars for breakfast. Sigh. She will be eating gingerbread for breakfast this week. I think I will try to hold off on more baking until I find out if we are getting a stand mixer for Christmas 🙂

Illness Preparedness Plan

Disclaimer: This is not personalized medical advice. It is intended to raise awareness of potential implications of treating illness while on the ketogenic diet. Contact your ketogenic diet team and primary care doctor to set up individualized protocols in the event of illness.

It’s cold and flu season. We’ve already been through a few minor colds this fall and early winter, but we are thankful that none of us have suffered much beyond a cold. It feels a little unfair when your keto-kid, who is already under medical treatment and scrutiny everyday (as much as we try to be “normal”), suffers from a virus or bacteria that takes over and makes her feel miserable.

But for a keto-kid, a typical virus or bacterial infection has the potential to spiral into a prescription to treat it, acidosis and/or a hospital stay.  If not handled properly, a medication or hospital stay has the potential to spiral into a loss of ketosis. A loss of ketosis has the potential to spiral into new seizures. All from a little virus? Yes, so be prepared.

Some of this information was gleaned from the Charlie Foundation Symposium on the Ketogenic Diet, which I attended in September. Other information came from our ketogenic diet doctor in the letter that he sent to Nora’s pediatrician after our last appointment with him (it’s nice that he copies us on the coordination of care letters). I’ve been intending to create a 1-page cheat sheet of do’s and don’ts in the event of an illness that goes beyond the sniffles, and I think every keto family should be aware of these issues if your medical team has not brought it up with you.

Talk to your doctors and make a plan for illnesses. As the parent, you are the one that is constantly in the room when your child is receiving medical care, and you are the last line of defense in making sure treatment is consistant with the ketogenic diet.

Prevention Prevention Prevention!

Ted has instituted a strict hand washing policy at our house, and it’s reinforced by both me and Nora’s nanny, Laura. Nora is indoctrinated: after using the bathroom and before eating, wash hands while singing ABCs. We also remind them to wash hands after we come back home from anywhere. We meet occasional resistance, particularly when Nora is hungry. We also meet sibling rivalry when both of them want to crowd into the sink at the same time (sheesh). But clean hands are the most effective way to avoid illness.

Get a flu shot! Our whole family had their flu shots as soon as possible this year. During our last visit to the keto clinic in October we asked about the risks and benefits of getting a flu shot, and Dr. Wray overwhelmingly was in favor of getting the shot. He tried to arrange for both kids to get the shots before we left his office, but the hospital wasn’t ready with the kids shots yet (he was frustrated!) They had to wait a few more days, but got their shots at their home clinic and had no problems beyond a sore arm. A dose of prevention.


The Charlie Foundation Symposium included a great talk by Michelle Welborn, PharmD (Doctor of Pharmacy). She went through several drug interactions and considerations for kids on the ketogenic diet. It didn’t occur to me before this talk that there might be common prescriptions to avoid. When Nora is sick and we have to take her in to urgent care or the pediatrician, I would not expect them to be aware of these details of the ketogenic diet so I will bring in my list of “don’ts” so that we can find the best possible course of treatment.

Many viral or bacterial infections in the respiratory system lead to inflammation which is commonly treated by steroids. However, be aware that steroids are anti-ketogenic. Using a steroid may decrease ketosis, which could potentially lead to a resurgence of seizures. Make sure that your pediatrician is aware of that fact and consult with your ketogenic diet team. The benefits of the steroids might be worth the risks of decreasing ketosis, but your team might have other treatments or give other recommendations for maintaining ketosis while on steroids.

Antibiotics are also commonly used to treat bacterial infections, from ear infections to pneumonia. Of course, the children’s formulations of the pink liquid will be full of carbs, so you will have to find an alternative delivery method (which we have thankfully not explored yet, but it’s worth noting). Michelle said that a class of antibiotics called cephalosporins (e.g., Keflex) are known to increase seizure activity in general. I’ve tried looking for more information about other antibiotics to avoid but have not found anything, so ask your doctor if there are antibiotics to avoid, based on his or her experience treating kids on the ketogenic diet.

As an aside, Michelle also noted that acetaminophen suppositories are available for pain relief. Thankfully, we have not had to go there. Of course, children’s acetaminophen (Tylenol) and ibuprofen (Advil, Motrin) liquid formulas are full of carbs, so to administer a pain reliever to Nora we have crushed up the appropriate amount of an adult tablet (ask your pediatrician for the dosage based on your child’s weight before an illness strikes). It doesn’t taste good, but it can be taken with a shot of liquid or bite of cream cheese or butter. Michelle Welborn also noted that carbs can be absorbed rectally, so don’t try the children’s liquid formula as a suppository (I would not have been creative enough to consider it, but apparently someone has!)

The Charlie Foundation also maintains a list of low-carb and carb-free products, including typical over-the-counter products needed to treat an illness. Keep it handy.

Vomiting and Hospitalization

As we have mentioned before, many keto kids have high blood acid levels. It’s a common side effect of the diet. Nora runs a baseline high blood acid level now, even though she is on 2 packets of Cytra-K per day to bring it down (alternatively, the doctor refers to it as a low bicarb level). It is not at a level that makes her ill now, but if it gets lower she could get very ill from blood acidosis.

After our last visit with Dr. Wray at the keto clinic, his letter to Nora’s pediatrician gave this recommendation, which he stressed to us during the appointment as well:

If there is nausea or vomiting, she may promptly need IV fluids given her acidosis. Increasing her Cytra has not brought her bicarb up, it does not seem to be affecting her now, but certainly as we enter the viral season this may be an issue. Certainly if she is vomiting up her Cytra-K, she could fairly rapidly become excessively acidotic and may require help. If she does go to the emergency room, it is important that she not get intravenous fluids with dextrose or lactated Ringer’s as these will take her out of ketosis.

If Nora starts vomiting, our first call will be to Dr. Wray’s office to make sure he is aware of the situation and he can be in contact with the primary care doctor if necessary. Symptoms of blood acidosis are lethargy, vomitting … pretty much the stuff of the flu. So it would be difficult to impossible to tell if she is suffering from further acidosis if she gets sick. Dr. Wray is recommending to err on the side of precaution and get her extra fluids via IV if she cannot keep anything down.

If he recommends going to the ER for IV fluids, we will be sure to verify that her IV fluids do not contain glucose, dextrose, nor that they use a lactated Ringer’s solution, all of which are listed as contraindications in his last set of notes. I quickly looked up lactated Ringer’s solution and learned that it is a fluid containing dextrose and several minerals (potassium, sodium, calcium, chloride). Presumably she should have an IV solution containing minerals but without the dextrose, or with a much smaller concentration of sugar/starch. That is a question that I will put to Dr. Wray so that we know what she should get in her IV. If they have to mix a special solution, that will take time so we should know which off-the-shelf bag of fluids should be used immediately.

I was especially grateful to get these specific notes from Dr. Wray because this was also a topic of concern at the Charlie Foundation Symposium. Emergency rooms have done some real damage to keto kids because they do not have training in this special sub-set of medical issues. The technical discussion of appropriate IV solutions at the symposium was over my head, but keto teams around the world have experience in treating keto kids with an IV, so appropriate solutions are known. As the parent, you are the advocate in the room and have the final say on the treatment of your child. Usually a nurse or other tech comes in the room to administer the IV bag, so check with them before they start fluids and refuse to start the IV if the bag contains any of the contraindicated ingredients or solutions and get in contact with the doctor on-call. If you can go in with as much information and instructions as possible, you can stop mistakes before they happen.

Reminding the pediatrician and doctor on-call about these issues will start them down the right path, and getting your ketogenic diet doctor consulting as soon as possible will be critical. Writing this up still leaves me with some questions, so I have a little homework to do to continue to prepare our family for inevitable illness. In any case, there is value in knowing the where the dangers lie so that you can get the answers you need when you need them. And even better to be prepared ahead of time.

To borrow from an old bit of wisdom: Knowing is half the battle (GI Joe!)

Update: Dr. Wray responded to my unresolved questions about IV solutions: normal saline, or some dilution thereof with potassium are fine. The ER physicians will know this, and if not, can call the ketogenic diet team. He also said that he tries to avoid oral steroids, but inhaled ones and are fine if a kid has asthma or other needs. As for antibiotics, they are typically all fine (even the cephalosporins) as pills, as any break-through seizures are more due to the intercurrent illness, not the drugs to treat them.

Thanks Dr. Wray!

Cytra & Cream Gelatine Hearts

Many keto-kids need a supplement to control their blood acid levels. We’ve written about our experience with that issue before, so you can see the Blood Acid Chronicles post for details on our experience.

Nora’s supplement is called Cytra-K. It is a packet of potassium citrate crystals that is formulated with saccharine and red dye that dissolves into a sweet, carb-free drink. She now takes 2 packets a day, which would be enough Cytra for a small cup of the drink at every meal. Nora used to love drinking it, but the appeal of her sweet pink drink has worn off. As an alternative delivery method, we now make it into a jello treat that she eats three times per day. Gelatine is pure protein, so it doesn’t take away from other precious carbs and it’s easy to add cream for a sweet little keto item.

We typically mix up a batch each evening to be ready for the next day. It takes a few minutes and Nora has happily eaten 3 Cytra & Cream Hearts every day for many weeks now. I guess it’s a lesson in changing the routine when your kid gets tired of something.

I couldn’t get a decent photo of the Cytra Heart, so at least I got a happy Nora! You can see that the cream rises to the top when it sets, so it’s creamy on top and pink jello on the bottom.

Cytra & Cream Gelatine Hearts
2 packets Cytra-K
2.7 g Knox unflavored gelatine powder
1.5 T Organic Valley Heavy Cream (1/2 T in each)
3/4 cup boiling water

Place 3 silicone molds on to a flat plate or pan. You will want an even surface to transfer the filled molds into the fridge so that they don’t spill.

Weigh the gelatine powder into a glass measuring cup with a pour spout. Add the Cytra-K crystals. Pour in 3/4 cup of boiling water and stir well until the gelatine is completely dissolved. Divide equally (1/4 cup each) into the 3 molds. Measure 1/2 T of cream into each mold. Place in fridge to set, at least 1 to 2 hours.

Each serving of gelatine is 0.9 g of powder (0.9×3=2.7 g, so there is 1 serving of gelatine in each heart here), which has 1 gram of protein per serving. Therefore, each gelatine heart has 1 gram of protein and 3 grams of fat, for a 3:1 ratio, in addition to dividing up her daily dose of Cytra-K. We also add her Miralax into the mix too, still 1/2 tsp per day to ward off constipation. Thankfully, between the Miralax and plenty of fiber she has not had a problem with constipation in a long time.

Halloween Treats

Halloween is scary, but not because of the zombies at the door. The sugar-soaked holiday is a field of ketosis-killing landmines for a keto kid. And even if you can avoid the sugar, you might be in for some emotional bombshells.

We used some of the suggestions posted by Dawn and Tiffany at for Halloween alternatives. But I’m also thankful to Nora for being so mature about sticking to her diet and enjoying her alternatives.

As part of her dinner, I made her the gelatine skeleton posted by Dawn. She loved it! It was a ton of fat and a good amount of protein, so it also made dinner a little easier that night. I gave it to her with the pieces all piled into a container, so she had to construct the skeleton herself. Notice the LONG LEGS! She lives with a tall papa, so this must have seemed pretty normal to her! She had already eaten the skull at this point and was pretty pleased with herself.

We went to the library’s Halloween party, where they have games and prizes. Every game has the option of taking a toy prize or a treat prize (which was a baggie of Cheerios and such), and Nora always picked the toy.

But later she turned into a trick-or-treating maniac. At first, she told people, “I can’t eat candy.” The poor homeowners would look at me as if saying, “why are you taking your child trick-or-treating? What should I do?” I just said that she has allergies and we would sort it out at home. But after a few doors she would grab into the bowls as much as possible (a little embarrassing). She filled her bucket with candy like everyone else, but I was impressed that several people on our block were giving out stickers, pencils, and other trinkets in addition to candy.

The “real” Viking Thor, and the Moon Princess (from Zen Ghosts, by John Muth).

Earlier in the week I bought the candy-equivalent of a toy for Nora and for Anders. I had a chat with Anders about happily trading in his candy for his toy, so that Nora would do the same thing (although he was still out trick-or-treating more when Nora did her trade). When we got home, I put the toy under a blanket on the rug. Then we made a pile of her candy next to it. I did a magic spell asking the Halloween Fairy to take away the candy and bring a toy–then quick switched the blankets! A present appeared! The candy disappeared! She was happy with her Hello Kitty pool party set. No problem! Anders also traded in his candy for a toy and he was very happy with his surprise, but he will get to keep a bit of candy to eat on the sly. Most of the candy went to a dentist in town who was trading 1 pound of candy for $2. The kids made $4 on their haul and got a new toothbrush to boot.

For the trick-or-treaters at our door, we put together grab bags full of trinkets. I also bought 1 bag of candy for big kids (our of fear of being egged later if they got a pencil)! After Nora and I got home, her candy went into a basket that she used to give candy to the trick-or-treaters. No fuss about that either. What a champ.

And now that fall is here, I highly recommend the Pumpkin Bars from ketocook. They are fabulous. I added a bit more fat to get a 3.5:1 ratio for Nora and they turned out great. She has been eating them for breakfast!


Fiber Roll Tips

When we were living in Norway, we took a trip way up north to Tromsø, a beautiful city that is home to the world’s northernmost university and beer brewery, and where we saw the most spectacular display of the Northern Lights. We travelled with some other exchange students from Germany, a few from the former East Germany. One of the interesting observations we made of the Germans was their method for choosing bread. They went around the bread section of the grocery store looking for the heaviest bread in the smallest package, in other words, the densest bread possible. Note that we were in Norway, where bread was already dense and hearty by American standards. But they were horrified that we ate the goat cheese (geitøst), so we learned to respect our differences.

Making fiber rolls for the first time reminded me of the Germans, which isn’t a good sales pitch for fiber rolls. The bad news is, when Nora first looked at the fiber rolls, her reaction was, “yuck!” The good news is, when she tasted them her reaction was “yum!” They are so tasty and bread-like that the density didn’t turn her off on the first attempt. On the second attempt I changed my procedure and made them lighter, and now they are in the list of Nora’s Top 15 Foods.

Dawn Martenz at is the keto-genius mom behind the recipe. I didn’t even think about attempting keto-bread, but Dawn came up with a clever combination of ingredients that really works. Her instructions are simple and easy to follow, but if you are a scattered mama like me, it might not occur to you that the procedure for making these rolls will matter a lot to the outcome. Here I will share my more detailed procedure for maximizing the rise in the rolls to create the illusion of more bread and more surface area and air pockets for spreading butter!

The Fiber Roll Recipe is approved by the Charlie Foundation and can be found at The psyllium husks can absorb liquid, including oils, so it can carry an amazing amount of fat without feeling greasy. The original recipe gives several ratio options; I use the 3:1 ratio. The recipe also notes that the recommended daily intake of psyllium husks for children ages 6-12 is 1 tsp, or 3 g. Because Nora is only 4, I divided the recipe into 6 rolls instead of 4 to reduce the psyllium husks to 2 g per roll. Therefore, the nutrition label that you see below reflects those changes to the recipe. Each roll contains 18.4 g of dough.

Nutritional Information for Fiber Rolls, 3:1, 6 servings. Analysis by

Fiber Rolls, 3:1 (6 servings)
50 g egg
24 g olive oil
4 g apple cider vinegar
5 g water
12 g Whole Psyllium Husk (bought as a fiber supplement at natural food stores)
13 g Flaxseed Meal
1 g baking powder
1 g baking soda
pinch salt and dried thyme

Preheat oven to 300. You definitely want your oven preheated when the rolls are ready to pop in, so turn it on before making the rolls.

Mix egg, oil, vinegar and water very well. Add the psyllium husks and let the dough rest and stiffen to the consistency of oatmeal. This is where I deviate from the original recipe, and here’s why. It’s food science time.

Yes we did do the volcano a few summers ago, and it was underwhelming. But it did very slowly engulf the Lego Star Wars villans in it’s watery pink lava. Mission accomplished.

Normal bread rises because of the action of yeast eating up the sugars and releasing carbon dioxide into the elastic glutenous dough. That takes some time to accomplish and the gluten can take the stretch, which is why you let dough rise. But these rolls are not elastic and not using yeast; they are a “quick bread,” in part using baking soda and vinegar to create the air bubbles in a fast-acting chemical reaction that is over in less than 1 minute. Remember making a “volcano” explode in school, or with your kids? You mix together baking soda and vinegar and it poofs the liquid out of your volcano by releasing carbon dioxide bubbles. But that reaction doesn’t last very long–you put the ingredients together, it fizzes out of the volcano, it’s over in a flash, and you are left with a watery mess that will take 10 times as long to clean up than the cheap entertainment it provided. Imagine that happening inside your fiber rolls.

The recipe also calls for baking powder, which has slow-acting chemical leavening agents that work when heated. That’s why you have the oven pre-heated. You want to take advantage of that fast-acting reaction between the baking soda and vinegar, getting it into the oven to cook, trap the air inside the rolls, and get the baking powder action to continue to hold it up while it solidifies. That’s how you get the maximum air into your fiber roll bread. But it requires you to act fast.

Notice that you didn’t put the baking soda or baking powder in with the psyllium husks and liquid ingredients in my instructions; you are keeping them away from the vinegar to minimize the amount of time between starting that chemical reaction and getting them into the oven. The original recipe says to put everything together and let it sit for 5 minutes to absorb the liquids, but it will take at least 5 minutes to weigh out your rolls. By allowing the psyllium husks to absorb the liquid first, you don’t let the chemical reaction blow itself out before you get the rolls in the oven. That was my mistake the first time. After I changed my procedure, the rolls were at least 50% bigger and much airier.

The dough before it goes into the oven.

Back to the recipe instructions:

While the psyllium husks are absorbing the liquid, in a separate bowl mix together the flaxseed meal, baking soda, baking powder, salt and thyme (or other dried herb of your choice for flavor). This is your dry mixture. When the psyllium husk mixture is thickened, quickly stir in the dry flaxseed meal mixture. Don’t wait–weigh out the dough for each roll, 18.4 g in my recipe making 6 rolls. They don’t need any extra handling, just ball them up gently. Put them on to your baking sheet lined with parchment or silicone baking surface, and into the oven as fast as possible!

Bake 30 minutes.

See the air bubbles? Good for holding more butter! It has the texture of a hearty bread and a nice flavor from the flax seed.

Not only is it amazing to make a satisfying bread with 0.2 net carbs (in my 6-roll version), but getting it at a 3:1 ratio without feeling heavy or greasy is astounding. We can make a meal with a buttered fiber roll and several other moderate-ratio ingredients and you would never think so much fat would be hiding in there.

And Anders likes them too! I  know that we have several readers that are using the Modified Atkins Diet or who have low-carb and/or gluten-free diets for other health reasons. Here is the recipe for the MAD version at a 1.25 ratio in standard US measurements. If you want the short version of the instructions, see below. Only the measurements of the ingredients are different.

Nutrition for 4 Everyday Fiber Rolls at 1.25:1 ratio (MAD version). Analysis by Net (effective) carbs = 0.2 g per roll.

Everyday Fiber Rolls
1 large (50 g) raw egg, beaten
1 tsp (4 g) olive oil
1 tsp (4 g) apple cider vinegar
1 Tbsp + 1 tsp (25 g) water
2 Tbsp (12 g) Whole Psyllium Husk (bought as a fiber supplement at natural food stores)
2 Tbsp (13 g) Flaxseed Meal
1/4 tsp (1 g) baking powder
1/4 tsp (1 g) baking soda
pinch salt and dried thyme

Preheat oven to 300 degrees.

Thoroughly combine egg, oil, vinegar and water. Mix in psyllium husks and let it absorb the liquid until thickened.

Meanwhile, combine the flaxseed meal, baking powder, baking soda, salt and herbs in a separate bowl and mix well.

Quickly incorporate the flaxseed meal dry mixture with the thickened wet mixture. Quickly form into desired number of rolls (4 in the original recipe at 28 g each, if you are measuring). Place on parchment lined baking sheet or silicone baking surface. Bake for 30 minutes.

Enjoy fresh from the oven!


Nora’s Top 15 Foods

If you’ve followed Nora’s Special Diet, you know that I try out a lot of recipes. Some of them are one-hit-wonders. Some will come back for a special occasion or a change of pace. They’ve also been following seasonal availability of different vegetables over a year of the diet. But I thought it would be useful to peruse Nora’s daily food log and see what she eats on a regular basis and share that with you.

If you are thinking about the starting the diet or moving from Modified Atkins to a higher ratio, I find it helpful to think about the great foods that you CAN eat on the diet instead of all of the things you can’t eat. So many creative cooking parents have made great substitute for kids’ favorite foods, so eating keto doesn’t seem so weird after all! Nora’s list is a mix of regular natural foods right from the grocery shelf and great recipes created by parents. As always, double-check the nutritional information on the products you use and check with your dietician when in doubt.

I was also guided by my recent experience of being away from home for a few days in the last month, so I made sure that Ted had the go-to foods so that he can easily pull together meals while parenting 2 kids. It turned into a “top 15” list which is not particularly elegant, but I couldn’t exclude anything that made the cut, and couldn’t think of any more! Ranked unscientifically by my intuition about the frequency, ease, and deliciousness of each food. Drumroll, please………….

#1: B^3and 8 g apples

Our B^3 recipe has evolved since the original post, but I don’t think it’s particularly useful to post the changes. We’ve just jiggered the proportions as Nora’s ratio has increased and added coconut oil. This is her daily morning snack, also delivering her daily vitamin supplements.

1 snack serving of B^3 and 8 g apple. The silicone bowl we use is on the right and the tablespoon and apple are for size reference.

It is worth explaining how Ted has changed the B^3 portioning procedure to make it more efficient. He has taken over the B^3 lately and his way is pretty clever. First, liquefy the B^3 by warming it up (placing the container in a bowl of hot water works well). Measure each portion by pouring into a smooth-sided small silicone bowl. It’s darn nice to have about 7 or 8 of these. Crush each day’s supplement with a mortar and pestle and mix into the liquefied B^3. Place the silicone bowls in the refrigerator until hardened. Pop them out of the bowls and into a container–they will hold their shape! Dole out 1 per day with the appropriate amount of apple, 8 g for Nora to get her 3.5:1 ratio snack. No more daily crushing of vitamins. Save it for your weekend fun.

And this is a MUST HAVE snack for Nora. Don’t you mess with her PB and apples. The practicality plus frequency and love is why it’s #1. She is still capable of major meltdowns, and missing this morning snack has been grounds for a major meltdown. We can now substitute 12 g of carrots for the apples if Anders has eaten us out of our apples supply (which happens regularly).

#2: Flackers

Fabulous food, fabulous name: flax+crackers=flackers. They are simply pressed, baked flax seeds. We can buy them in the store and they are ready to go. Nora likes the rosemary version. I have not looked at the nutritional info for the new flavors (currant sounds good and carbier). Nora gets about 8-10 grams with a meal, at least once per day, which is about 2 crackers (they are about 4 g each but we weigh it out on the gram scale). Per gram of flacker, they have 0.04 g carbs, 0.2 protein, 0.3 fat, and 0.28 g fiber. By themselves, they are a 1.33:1 ratio and will hold 4-5 g of butter each to bring up the ratio of the whole meal. They have been with us since the beginning and we are addicted to Flackers.

#3: Bandon Natural Medium Cheddar Cheese

Who doesn’t love cheddar? Ok, the lactose intolerant and dairy allergies among us. Sorry. But for a kid who loves dairy, it has no carbs, 1.3:1 ratio of fat to protein. Chunks of cheddar for protein in a meal is easy, or shred it to top other foods.

#4: Olive Tapenade

We found a brand of kalamata olives (Peloponnese) with a 4.5:1 ratio so we are sticking to it. I have been surprised about the variation in the nutritional information on kalamata olives, so I think the brine must be important to the carb count. We serve the pitted kalamatas on their own as part of a meal, but I also made a recipe for Olive Tapenade with a 7.9:1 ratio because of the extra olive oil. It’s great to serve with Flackers and other lower-ratio foods to get the meal up to 3.5:1. I will post it soon!

#5: Tuna salad

I use Sea Star Tuna direct from the Oregon Coast and highly recommend using very high-quality canned tuna steaks. They are more expensive than your “chicken of the sea” variety, but I think it’s worth it for flavor and texture. We mix it with full-fat Greek yogurt and English Double Devon Cream because we don’t like mayo at our house, but there are plenty of recipes out there with mayo if you prefer. Nora eats it with a spoon.  My version is 2.1:1 ratio, but we sometimes stir in a little more butter to boost the ratio and Nora doesn’t notice the difference. I will also post our Tuna Salad recipe soon.

#6: Strawberries & Raspberries

I’m grouping them together because they have the same carb profile in our calculations (0.06 g net carbs per gram of berry) and we use them almost interchangeably (which is not true of blueberries, which have twice the carbs per gram of berry at 0.12 g net carbs). Fresh or frozen, Nora eats between 12-20 g of berries for a bedtime snack with her steamed cream and coconut oil every night. She often gets some berries with meals as well, and they are a incorporated in many other recipes.

#7: Steamer Creamer

Many keto kids drink heavy cream as a major source of fat. We use Organic Valley Heavy Whipping Cream, as our dietician said it is the only major brand that consistently has no carbs. Each tablespoon delivers 6 g of pure fat. To be sure we get all of the fat evenly distributed, we dump the carton into a pint mason jar and mix in any fat that congealed at the top or stuck to the sides. We put cream into Celestial Seasonings Sleepytime Vanilla Tea (carb and caffeine free) to accompany some meals. In the beginning, we heated it in a pan with a little cocoa powder for hot chocolate, or heated it in the microwave. Until…

One day we were visiting our friends Cora and Mike, who have a fancy espresso machine. They steamed Nora’s cream and she declared, “this is REAL hot chocolate!” Mike and Cora had been considering getting an even fancier machine, and we relieved their guilt and gave them a reason to buy the new one by taking their old one as a hand-me-down. Now Nora gets steamed cream every night, with coconut oil and a crushed calcium tablet mixed in. The steaming does a nice job of emulsifying the additions, and you can add a drop of vanilla flavoring or a touch of cocoa powder for flavor as well, but she doesn’t mind it straight up. Lately Ted has put 1 piece of her strawberries in for flavor.

And mama gets espresso at home: win-win-win. Thanks Cora and Mike.

#8: Avocado

Nature’s wonder keto food: 3.62:1 ratio, high in fiber and fat, low in carbs. Cut, weigh and eat. Comes in bio-degradable packaging.

#9: Red Pepper

Or orange or yellow, Nora’s not a fan of green. High in flavor and fiber and low in carbs (lower than berries at 0.04 g net carbs per gram of pepper). Nora probably averages 14 g of red pepper per day, which is about 2-3 spears for the rest of us. It’s a little package of vitamins and yum that really makes a meal feel normal and healthy.

#10: Fiber rolls

Roaring into the “top foods” category are little dinner rolls of “bread!” And any ratio! I make the 3:1 version. And 2.5 g fiber! Developed by keto-mom extraordinaire Dawn at, approved by the Charlie Foundation, gluten-free and really delicious. Even Anders agrees. Last time I made them, he saw one on Nora’s plate said whined, “awww man, why does just Nora get one? Can I have one too?” Honestly. I’m going to post an ode to fiber rolls with my tips on getting them to rise to their fullest.

#11: Cytra & Cream Gelatin Hearts

Nora gakes 2 packets of Cytra-K crystals each day, dissolved in about 2 cups of water and served at meals. It is a prescription formula of potassium citrate to combat high blood acid levels that are a side effect of the diet. The crystals are flavored with saccharine and colored with red dye. As you can tell by my “top foods” list, I would normally not include this in Nora’s diet but the alternative is to make her drink baking soda water. We tried that, and it’s horrible.

Nora loved her Cytra drink at first (it’s pink and sweet!) but it has lost its shimmer after drinking it daily. Lately she is thrilled when I make it into gelatin snacks in her heart-shaped molds. She gets 3 Cytra gelatin hearts per day with meals, with cream mixed in for an easy delivery of fat. Unflavored gelatine is pure protein, so it’s easy to incorporate into the diet. Again, I will post that recipe soon too.

#12: PBJ Muffins

This is a recipe from the Keto Cookbook. I adjusted the recipe (see link) for a 3.5:1 snack for Nora. In the Keto Cookbook, they use 1 batch as a 400 calorie meal. I weigh out the muffin batter so that they are all the same, and make it into a 110 calorie snack. No need to weigh the muffins, just grab and go (although we do have to weigh the topping of PB/butter and berry, less convenient). I make a few dozen at a time and freeze some. This is one that Nora has requested to eat even after her diet is over, and I agree. They are delicious.

#13: Cheddar Crackers

Cheddar Crackers

Also from the Keto Cookbook. I weigh out 5 g of batter for individual crackers and dole out the number of crackers that work in a meal or snack. We have quantified them on a per-cracker basis in our database rather than by the gram, because they are pre-measured (so convenient). I have made up to 60 crackers at a time, and frozen some for later use. I use the original 4:1 ratio in the recipe, so I can add another low-ratio foods, like some berries or some cheddar cheese to balance out a meal or snack. Again, this is one that Nora and I will continue to make after the diet is over. Then I will also be free to eat them and no pre-weighing! I admit to snacking on a cheddar cracker now and then, but I know I have to save them for Nora.

#14: Keto Pizzas

And another hit from the Keto Cookbook! I make 4 pizzas at a time when I have the ingredients out. Nora has 1 for dinner and I freeze the other three. Pull one out of the freezer and put it in a 400 degree oven for 5-10 minutes. Happy Nora, happy mama on a night when I just don’t want to cook or when we have a babysitter. It’s pretty much perfect for a whole meal.

#15: Chocolate Chip Ice Cream Pops

This one made the list because Nora is demanding one for every afternoon snack lately. And who can blame her? They have chocolate chips made with fancy 85% dark chocolate and the ice cream is made with real vanilla bean. They are a labor of love, but I’ve figured out how to make a big batch so I don’t have to do it so often. And I make a batch of ice cream for the rest of us at the same time. It’s win-win again! Recipe and procedure to be posted soon!

I’ve promised you 4 recipes: Olive Tapenade, Tuna Salad, Cytra-Cream Gelatin Hearts, Chocolate Chip Ice Cream Pops, and my tips on Fiber Rolls. I really wasn’t trying to hold out on you, honest. I’ll get right on that. Ted has also been scheming a post with the daily routine. He has been putting together Nora’s lunches in preparation for days when we are at work.

And as an aside, we’ve noticed that Nora’s diet is almost 100% gluten free by default. Macadamia nuts are the secret ingredient in the baked goods. She used to eat a low-carb, high-protein tortilla, but she hasn’t wanted it lately and the last time she ate one, she had a rash on her face the next day. We are keeping an eye on that and will try an elimination diet approach: remove all gluten again for several weeks until her face is clear and offer gluten again to see what happens.

Finally, here is a typical meal and the breakdowns to get a sense of a meal with these foods. Seven out of the 15 are here, plus butter (which is a daily thing but didn’t deserve to make a “top food” list). Values all in grams. This was lunch on October 6: 350 calories, 2.5 g net carbs out of 10 g total for the day.

Food Net Carbs Protein Fat Fiber Ratio
Fiber Roll 0.20 1.50 5.30 2.50 3.12:1
6 g butter 0.00 0.00 5.14 0.00
2 T (30 ml) heavy cream 0.00 0.00 12.0 0.00
14 g avocado 0.30 0.28 2.10 0.70 3.62:1
14 g kalamata olives 0.93 0.00 4.20 0.00 4.50:1
18 g cheddar 0.00 4.50 5.79 0.00 1.29:1
20 g strawberry 1.14 0.00 0.00 0.29 0.00
1 Cytra gelatin heart (no cream) 0.00 1.00 0.00 0.00 0.00
Totals (g) 2.58  7.28  34.53 3.49 3.50:1

And for the visual (cream not pictured):



Tips and Tricks: Saving money!

One of my first images of the ketogenic diet is the picture used in the NYT magazine article, Epilepsy’s Big Fat Miracle:

Stephen Lewis for The New York Times; Food Stylist: Brett Kurzweil

That made my stomach turn a little bit. Now that Nora has been on the diet for 8 months, we know it’s not quite like that. We eat bacon about once a month. Nora gets about 4 slices total over a few days when I make up a package. She eats WAY more butter than this, but less cream nowadays. And WAY more macadamia nuts. And avocados aren’t in the picture! So I’ll update the picture with one of my own, from last night’s stock-up grocery shopping trip:

Feeding a kid on the ketogenic diet is not cheap, particularly if you are looking for high-quality fats. Pictured are some of the big-ticket items that I picked up for Nora last night. Some will last for several months, like the coconut oil. I’m not sure if this 5-pound bag of macadamia nuts will last us the month, but it will come close.

Now the saving money part: On the second Tuesday of every month, our local natural foods co-op, First Alternative, has Owner Appreciation Sale Day. Member-owners get 10% off their entire purchase! Even better, member-owners can order a case of any product for a 10% discount. Pick it up on owner sale day, and you get the additional 10% sale day discount off the discounted case price. Genius. They don’t hide this possibility, but I’m not sure that many people know about it. Your local co-op or grocery store might offer similar discounts on case orders; it’s common at all of the co-ops I’ve shopped. And it doesn’t hurt to ask.

I’ve mentioned before that I bought English Double Devonshire Cream in a case of 12. At $8.89 per jar, that’s some savings. Now that we are using less Double Devonshire Cream (Nora no longer eats “Norgurt” every day now that she is off Depokote sprinkles), I just buy a few at a time on owner sale day to last the month. It’s my mayo substitute (we hate mayo). I have been ordering a case of Primrose cream cheese, which comes in a 3-lb brick and costs $12.87, so we save $1.29 on the case discount and another $1.16 on owner sale day, for a $2.45 savings.

But that is small potatoes. We have dramatically increased our use of other high-priced items in recent months. Coconut oil and macadamia nuts are now staples, and we go through them like crazy. A 12-16 oz jar of coconut oil will cost between $8 and $12. This month I ordered a 7.5 pound jar of coconut oil, pictured above. It will keep indefinitely, so I will refill our smaller jar for daily use. The original price for the whole jar is $65.18, or $8.69 per pound. The case discount subtracts $6.51, then the sale day discount takes off another $5.37, for a total savings of $11.88. Now we’re talking savings.

We’ve also been going through macadamia nuts like crazy. After grinding them into butter, they are the main ingredient of many of Nora’s baked goods. Ted went to the store and bought some from bulk one day, which sell for $18-20 per pound, depending on the store. When the cashier weighed them, they came to over $40. She suggested that he could put some back (some friends will remember that Ted came home with a $40 bag of arborio rice the size of his head one day, so he’s got a reputation for “bulk” buying). But in the case of the macadamia nuts, we needed them all and he declined the opportunity to put some of them back.

The 5-pound bag of macadamia nuts pictured is a case, ringing in at $89.45, which is $17.89 per pound. The case discount is $8.94, then the sale day discount takes off another $7.55. That’s a $16.49 savings! Now I can justifying buying a nice bottle of wine for after the kids are in bed.

A few other things above that I did not buy in a case, but add up to significant savings with 10% off on owner sale day:

  • 2 bottles Double Devon Cream: $17.78; $1.78 savings
  • 2 Rotolini, reg, $8.89, on sale for $7.39 before discount; $5.48 total savings
  • Greek Gods Traditional Plain Yogurt: $2.99; $0.30 savings
  • Almond Oil (trying for the first time): $10.99; $1.10 savings
  • Small bottle Carlson Fish Oil: $22.69; $2.27 savings
  • Avocados: on sale 2 for $3; $0.30 savings
  • Organic Valley Heavy Cream: $3.79; $0.38 savings

Adding up everything I bought yesterday for the whole family, I saved $34.08 on the owner sale day discount and a total of $21.05 on the case discounts. $55.13 total savings, not including sale prices on some of our regular products. That helps the food budget a whole lot.