Chocolate Protein Powder Pork Rind Pancakes

Chocolate Protein Powder Pork Rind Pancakes

Yes, you read that right! I made myself some chocolate pork rind pancakes and they were amazing. I think i found my latest addiction!

Chocolate Protein Powder Pork Rind Pancakes
Yields one gorgeous pancake.

1/4 cup pork rinds
4 eggs
1 scoop protein powder
1 teaspoon vanilla
1/2 teaspoon stevia
4 tablespoons heavy whipping cream
1 tablespoon butter

Combine the ingredients together (all but the butter) in a blender and pulse on high then turn on for a minute until all of the ingredients have combined together.

You can use the batter immediately or leave overnight in the refrigerator. I prefer the consistency and texture when I leave it overnight.

Turn the stove on to medium heat and add a medium sized heavy bottomed pan. Add the butter to the pan and pour the mixture in.

Turn the heat down to low and allow it to cook covered for 5 minutes. Flip and cook for an additional 2-3 until golden brown.

Serve with berries or just with whipped cream.


Ghee: The Gift of The Gods

Ghee is truly a gift from the Gods! I have to say that as an Indian, this is a huge staple in my diet. When my mom was a young girl, everything in their house was fried in coconut oil or ghee. That was just the way they rolled back then. I liked their style!

See my YouTube video oh the benefits of Ghee.

I know there is a huge misconception that is fat is bad, that is whack (sorry, I just had to go there.) Please refer to my previous post on butter (which includes my recipe for butter chicken) for further information.

While I have you here, I want to break down the main reasons ghee is amazing (aside from the fact it tastes amazing!)

High Smoke Point (250 °C  482 °F).
This means that it won’t break down when cooking and you get to keep all of the benefits of it. Compare this to extra virgin olive oil which has a smoking point of 207°C, 405°F.

Here is a list of oils and smoke points, just so you are fully educated.

Smoke Point
Grape Seed
485ºF or 252ºC
480ºF or 249ºC
410ºF or 210ºC
400ºF or 204ºC
385ºF or 196ºC


Not Going Bad Anytime Soon
They have discovered ghee in temples in Indian that are a few decades old and it is still good. Unlike butter, ghee has been cooked down and the milk solids removed so it won’t go bad any time soon. I don’t recommend that you store it away for years but it can stand on your counter and still be good for a few months, don’t worry- it won’t last that long.

Fat is PHAT!
Ghee is comprised of full spectrum short, medium and long chain fatty acids, both unsaturated and saturated. What does this mean for you?

Ghee has good fats in it which can raise HDL (good) cholesterol just as much, if not more, protecting the body from the bad (LDL) cholesterol levels and heart disease.

Medium-Chain Triglycerides (MCTs) are fatty acids that are naturally found in “super foods” such as coconuts, palm oil, and ghee. What are MCTs and what does it mean for you?

These smaller chain lengths means that the fats are readily absorbed by the liver and more quickly metabolized so you get faster fuel. These fats aren’t turned into fat. Learn more about MCTs here.
Lactose Intolerant? No Worries!
Because ghee has been cooked down from butter, it no longer contains the milk solids which cause your allergies. You can now indulge without guilt!

Nutritious As Well As Delicious
Contains oil soluble vitamins, A D and E.

Vitamin A:
Important for your eye development.
Creates skin, hair and mucous membranes and keeps everything in working order.
Strengthens your immune system.
Develops bones, teeth and epithelial cells.

Vitamin D:
Helps with calcium and phosphorous absorption.
Regulates calcium movement from bone to blood.
Helps prevent osteoporosis.

Vitamin E:
A potent antioxidant.
Protects the fats that outline ever cell in our body.
Protect fats from free radical damage before we eat them.

Ghee contains Omega 3 and Omega 9, nine phenolic anti-oxidants, as well as numerous other minerals.

Go Grass Fed

Grass-fed butter (which is turned into ghee) has been shown to contain K2 and CLA (Conjugated Linoleic Acid) that have anti-viral properties.

Recent research indicates that CLA may help prevent and even fight cancer cells and also help in the mitigation of type II diabetes. This isn’t found in normal butter, so go organic to get these benefits and more!

Yield: Less than 1lb

1 pound of organic, grass-fed unsalted butter


Place the butter in a medium heavy-bottomed sauce pan and bring it to a soft boil from medium-high heat. Allow the butter to boil for 2-3 minutes then turn the heat down to medium.

Foam will form on the top and then disappear.

A second layer of foam will appear, this will be about 8-10 minutes into the process.

The butter will become a beautiful golden color, this is an indicator that the process is complete. Milk solids will brown and sink to the bottom of the pan, keep a close eye because it doesn’t take much for it to burn.

Allow it to cool for a bit and strain out the milk solids and keep the ghee in a metal or glass container.

I like my ghee a bit darker, it is a personal preference for a nice burnt butter flavor. That is why mine is a much deeper color, play with the timings until you find what you like.

Homemade Baking Powder

Homemade Baking Powder

Did you know that baking powder has carbohydrates in it? Yuppers, it does. These hidden carbs tend to add up quite quickly so I like to make my own baking powder and other items that I can’t live without. It is pretty easy and you can premake it and store it for later.

Homemade Baking Powder

Yields a bit more than 1/3 cup.

1/4 cup cream of tartar
2.5 tablespoons baking soda

Sift together the ingredients several times, I like to do it 4 times to make sure it is well incorporated.
Store in an airtight container in a dry,dark spot.
YouTube Just Food

The Benefits of The Paleo/Low Carb Lifestyle

I hope you are enjoying my YouTube videos as much as I have fun making them. I am continuing the education series by talking about the benefits of this lifestyle.
I have to admit that the results from this lifestyle have been amazing! I have never felt better in my life. I have so much energy and literally jump out of bed in the morning. Here are just a few of the benefits from this lifestyle:

Endless energy-
I no longer require coffee or caffeine to fuel my energy. I feel like I am always wide away and ready to go.

Better skin- I have always had pretty nice skin thanks to great genetics from my parents but I have noticed a glow to my skin and tightness that was never there before.

Better blood panel- Before I started eating this way, I had a thorough blood panel run to see what my standings were. Then, six months later, I had the same panels run to see if this lifestyle had an impact or if it was all a placebo effect.

My cholesterol as whole increased but the ratios were never better. Doctors are now moving away from just looking at the numbers but rather the ratios.

I am no longer anemic. I have been anemic since I was 9 years old and for the first time in forever, my body was accepting the nutrients and iron. This was truly a miracle.

No more leg cramps, this is something I have always battled and this simple lifestyle change allows me to sleep through the night.

Sustained weight loss- I was always one that watched my intake and tried to balance it with my crazy workouts. I have tried everything (and successfully failed at it) and like everyone else, sunk hundreds of dollars in so called programs but ate total crap. Isn’t that funny how we will do anything to look good but never give a second thought to our health?

Never count calories- Since I eat a lot of fats (no, I do not live off of bacon, I could, but I don’t) and proteins, I am never hungry. This is a great feat that keeps cities from being ruined Godzilla-style. I have always been the type of person who gets super hungry and then all of a sudden I am hangry and unknowingly taking it out on everyone around me. Since I started this lifestyle, this no longer happens to me. I am once again the happy, go-lucky Ri that everyone knows and loves.

Clarity- I know this sounds really odd but this lifestyle has led to better sleep: I now require less sleep but the quality of the sleep I receive is amazing. I sleep exactly 7-8 hours but I feel amazing when I wake up. When I am awake, I have such clarity and focus. I think this comes from the nutrients in the foods that I eat.

These are just a few of the benefits of the diet, why wouldn’t you choose to eat healthier foods that make you feel amazing? Start a 30-day challenge today to see what results you get!


Paleo/Low-Carb Lifestyle: The Basics

There is so much associated with starting a new lifestyle, notice how I didn’t say diet. Diet implies a change until you reach your goal and then you go back to the way you were living. This will never work if you think of it as a diet because you will go back to what made you unhealthy and fat and the yo-yoing begins.

So, commit to this. This is a change for the rest of your life.

Here is my YouTube intro video to the Paleo/Low-Carb lifestyle.

Before you start any diet, you should get blood-work done and see what your starting point it, consult your doctor because I am not one. I do not play one on tv and do not want to be one. Sorry mom and dad.

If you want to learn about these lifestyles, may I recommend that you start at the bookstore/library?

The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy
by Mark Sisson

Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health
by William Davis

The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
by Sarah Ballantyne

Here is a link to the top books on Amazon. I prefer the Atkings and Keto based books as a source of education to understand the process.

To start a healthy lifestyle, begin by determine your macros. What are macros? “To macro” means to track the number of grams of protein, carbohydrates, and fats you consume. Determining how much your body needs is important too, if you can’t understand your resting metabolic rate, you will never understand what your body naturally burns and how much fuel it requires.

We can all guess what our daily intake is but until you spend time tracking it, you will never know. I personally fund this step to be shocking. When I first started this food journey, I realized that I had no idea what a serving size was. I also grossly underestimated my daily intake. Tracking my daily food intake allowed me to see that I was not eating enough fats and that my protein levels were way too high. Making these small changes helped me get back on track and eventually led to losses.

If you are interested in trying the low-carb lifestyle, use this macro calculator or as they call it, the keto calculator.

Keto Calculator

If It Fits Your Macros Calculator

If you want to follow the Paleo lifestyle, I recommend using the following macro calculator.

Like I mentioned in the video, you can choose what foods to buy organic. The Environmental Working Group has a great article that identifies the top foods that should be purchased organic and it can be found here.

To this list, I add organic free-range eggs as well as organic grass-fed meats.

Now that you have been fully educated about the foods and how our body reacts to them, it is time to hit the grocery store, here is a list of the staples in my kitchen that I could not live without. Whenever possible or when financially feasible, go for the organic option.  Read the labels and look for foods with no additives, sugars or unknown items.

I know it can be confusing but sugars come in many forms and can be called many different things, here is a comprehensive list of the various names sugar goes by and anything ending in an -ose is usually a sugar derivative. So, avoid at all cost!

Here are two sites that provide a great list of foods to buy:
Ketogenic Diet Resources
Atkins Phase 1

Here is my personal list of items I can’t live without:
Aged Vermont Cheddar Cheese (my favorite)
Organic Heavy Whipping Cream
Organic Pork Rinds
BodyLogix Whey Protein Powder
Organic Raspberries
Organic Blueberries
Organic Spinach
Frozen Organic Kale (for smoothies)
Organic Grass-fed Butter
Organic Butter
Coconut Flour
Almond Meal
Organic grass-fed beef
Sugar-free, dextrose free bacon or pork belly
Organic Free-range Eggs
Now Foods Organic Liquid Glycerite Stevia
Organic Coconut Oil
Organic Coco Nibs

Now that you know what to eat and how much your body needs, let’s start tracking everything. Here are some amazing sites that will help you along your way.
My Fitness Pal
Fit Day

Eating is just half the battle, now start moving! I personally love going to classes, yoga, riding my bike or rock climbing. You should try to workout at least 2-5 times a week. You can start out with walks, hitting the gym for 30 minutes or anything you like. The important part is starting to get active and staying active!

The apps that I mentioned above will help you stay on track by calculating your input and output. Please make sure you are eating enough, that is a rookie mistake that many people make. They think that by cutting their calories further, they will lose more weight. You will actually cause your body to go into starvation mode and stop burning calories and actually store them.

I think that is an amazing start for anyone!

Let's Connect!

This Empty Plate’s YouTube Channel

I am so proud to announce the debut of my YouTube Channel. I wanted to take our relationship one step further, I know it isn’t always convenient to read lengthy recipes and with the more complicated recipes, it is nice to see how I prepare them. Your feedback was received and thanks to your help, my page is debuting.
So, please go here and subscribe to my page, while you are at it, I think you should subscribe to all my social media outlets (which conveniently can be found below.)

What can you expect?
Exciting new recipes that show you how to customize to your palette and diet.

Get educated about food, ingredients and the benefits of what you are eating. I will do all the research for you!

Other ways you can follow me:
Fourth of July

Fourth of July

I love everything that Independence Day stands for: reaffirming your commitment to freedom, Fourth of Julyliberty and the freedom of choice. What a beautiful concept.

As I celebrate everything else in life, I celebrate this wonderful holiday with the fs: food, friends and family.

I have compiled together all of my favorite recipes to make your Independence Day gathering that much easier. You can find all of my recipes on Pinterest.

What about decorating? I like to keep it very simple when it comes to cookout decorations. Leave out huge bowls filled with raspberries, blueberries and whipped cream. This will run the center of the table and place the desserts and appetizers at the center on top of cake stands of varying sizes. This keeps the gathering communal because it forces everyone towards the food, then they can sit down and make some new friends. Also, this makes cleanup so easy because you don’t have to worry about pulling up the decorations and putting them away. I am a huge fan of simplistic beauty.

Regardless of what you make, who you spend the day with or what you do; please remember one thing. We are so fortunate to live in a country where we have so many rights that have been fought for and preserved by countless men and women. Remember to thank a veteran for their service. Happy Independence Day!


May your stomach always be full and your plate always emptied.


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