Almond Butter Beastie Bunless Bacon Burger

Almond Butter Beastie Bunless Bacon Burger 5

OMG what about my cholesterol if I eat this stuff?

I betcha you are looking at this delicious burger and thinking of your cholesterol!

Let’s have a look at why this burger is actually GOOD for your cholesterol levels!

There is a lot of controversial opinions and research on cholesterol, so I will just present some of the facts.

Few FACTS about cholesterol:

  • Cholesterol is a necessary substance in the body.
  • Our brains are made of mostly cholesterol.
  • Hormones are made with cholesterol.
  • Bile salts are made with cholesterol.
  • Our cell membranes need cholesterol to stick together.
  • Linking high cholesterol to heart disease is an oversimplified, incorrect approach, based on outdated research!

The way cholesterol levels are tested (the Friedwald formula) is based on the wrong assumption that the ratio of triglyceride to cholesterol is a constant 5:1, but as that ratio is not constant that leads to significant errors in calculation. (Volek and Phinney)

Almond Butter Beastie Bunless Bacon BurgerEffects of a high carbohydrate diet on cholesterol

  • Carbohydrates can cause your tissue and blood cholesterol levels to raise, especially if you consume more calories than you need for energy.
  • Digestible carbohydrates are broken into simple sugars, mainly glucose and fructose, before their absorption in the small intestine.
  • As glucose and fructose are burned for energy in the body, a molecule called acetyl coenzyme A is produced.
  • Acetyl coenzyme A can be used to either produce more energy, or it can be used to produce lipids such as cholesterol and triglycerides, thus causing carbohydrate-induced lipemia.
  • High triglycerides are considerably more common in heart-disease victims than  high cholesterol. (Peter Kuo, Lars Carlson, Joseph Goldstein)

Effects of a LOW carbohydrate diet on cholesterol

  • Consistently and significantly increase the size of LDL particles. Small sized LDL are the ones which have been determined to be the most dangerous. (B. Lamarche, I. Demieux and J.P.Despres)
  • Lipid and inflammatory markers improve dramatically
  • Serum Triglycerides get considerably lower.  Triglycerides levels have been determined to be a better predictor of risk, especially in insulin resistant individuals.
  • Blood pressure is reduced.

On a low carbohydrate diet a temporary increase of serum LDL can be seen when quick weight loss occurs. That is a temporary effect due to the small amounts of cholesterol dissolved in the fat cells that get reintroduced to circulation.  Once the weight is stabilized, levels should return to normal.

Almond Butter Beastie Bunless Bacon Burger 4


As the insulin resistant liver of a carb intolerant person readily converts carbohydrates to fat (De Novo Lipogenesis) the main product of eating a high carb diet is excess production of  triglycerides, mainly as saturated fat palmitic acid. These are then released in to the bloodstream as highly saturated, triglyceride rich VLDL particles.

This is directly related to your carbohydrate intake and NOT your dietary fat intake.

When eating a well-balanced ketogenic diet saturated fats can easily be burned for fuel by the body, especially in the muscles and liver, thus reducing their levels both in the blood and tissues!

So enjoy your burger with a clean conscience!

Almond Butter Beastie Bunless Bacon Burger 2

Almond Butter Beastie Bunless Bacon Burger
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A decadent, delightful, delectable, distinctive burger! Probably one of the best keto burgers you will ever try!
Recipe type: Main
Cuisine: American
Serves: 4 portions
  • Almond Butter Sauce
  • 1 cup almond butter
  • 1 cup water
  • 4 garlic cloves, peeled
  • 4 fresh Thai Chili Peppers
  • 6 tbs Coconut Amino
  • 1 tsp Swerve
  • 1 tbs rice vinegar
  • Burger
  • 1.5 pound Grass Fed Ground Beef (buy from local farms or from US Wellness Meats!)
  • 4 slices Pepper Jack Cheese
  • 8 slices uncured bacon
  • 1 large red onion
  • [url:3]8 large leaves of romaine lettuce
  • Celtic Sea Salt[/url]
  • Black pepper
  1. Almond Butter Sauce
  2. Sauce can be made ahead then warmed before putting on the burgers.
  3. In a small sauce pan mix almond butter and water.
  4. Bring to a slow simmer on low flame, and keep stirring until it has reached a thick consistency.
  5. Now add the coconut aminos and mix well.
  6. In the meantime in a small food processor mix garlic clovers, the chili peppers, with their seeds, vinegar and Swerve, then blend until a smooth paste is formed. ( I used a coffee grinder for this).
  7. Now add the chili paste to the almond butter mix and stir until well blended.
  8. Set aside.
  9. Burgers
  10. Bring the ground beef to room temperature.
  11. Shape into 4 patties, then put an indentation in the middle of each patty with your thumb, so the patty will not become round once cooked.
  12. Once shaped place the 4 patties on a broiler pan, then sprinkle with plenty of salt and pepper.
  13. Turn on the oven's broiler on high and once the oven is hot place the patties, at about mid-height in the oven.
  14. Broil for about 7 min or until golden brown on top.
  15. Now remove from the oven and turn.
  16. Again broil for 5 to 7 min or until browned outside.
  17. Now remove from oven and place cheese slices on the burgers.
  18. Put back in the oven for 5 minutes until cheese melts.
  19. Slice red onion in ¼" thick slices.
  20. In the meantime fry bacon in a skillet until desired doneness.
  21. Drain bacon on a paper towel.
  22. To assemble the burger:
  23. Place 2 lettuce leaves in the bottom of each dish, they can be folded if they are too large.
  24. Now place the patties on top of the lettuce.
  25. Place a slice of red onion on the patties.
  26. If you want to hold your burger, let the bacon cool, then add the Almond Butter Sauce on top of the onion and top with bacon.
  27. If you want to cut your burger, place bacon on the onion and top with abundant sauce.
The portions indicated in the recipe are LARGE portions. makes 6 to 8 small portions!
Nutrition Information
Serving size: 4 Calories: 890 Fat: 68 gr Carbohydrates: 8 grams NET Fiber: 10 grams Protein: 54.4

Almond Butter Beastie Bunless Bacon Burger 3

PS If you wonder where the heck to get some high quality Pastured Heart Meat, and you have no local farms around you, I recommend US Wellness Meats. You can buy heart online form them!!

The anatomy of a sweet craving: a nutrition detective story!

This is an extremely relevant subject, as so many of us are often dominated by uncontrollable cravings, especially for sweets.

Unfortunately getting some clear, accurate and understandable information, on the reasons of our vulnerability to those cravings, is like trying to get a little drink form a fire hydrant.

Today I would like to shed some light on the subject for you.

I know that you don’t have a lot of time to read long boring articles on the inner workings of the body, so let’s make it short and sweet, with some good practical tips.

The main players:

The secret inner workings of a craving are like a fine detective novel, with lots of characters and a complicated plot.

Let’s examine the main players and their roles:

The Hormone Insulin: Insulin is like a mafia boss! It has hands in a lot of different businesses. It has power and influence. It sits at the head of a pyramid of chain reactions.

Insulin rises and falls in accordance to our carb consumption, but it’s also controlled by the amount of resistance given by our cell receptors, when they get tired of the constant abuse! The more sweets (glucose) we eat, the more insulin is released, sending the glucose to be stored (as fat), and the more our body is going to demand sweets to fill the now low glucose levels.

The Hormone Leptin: Leptin is like a high powered police executive who secretly collaborates with the mafia!

Leptin is produced by our fat cells and it regulates hunger and satiety. It also regulates metabolism and how much fat should be burned for energy.

Insulin and Leptin influence each other in the body but both are controlled by what we eat!

One very important piece of information: When the body’s levels of triglycerides are elevated, leptin can not cross the blood brain barrier, so the signal that we are full can never reach the brain.

Contrary to common belief, saturated fats are not the culprit to raise triglycerides, but the overconsumption of carbohydrates, which get broken down in the liver, and have to be stored as fat, as they are not immediately being used for energy. (unless you are a marathon runner…)

The Hormone Serotonin: Serotonin is the double agent of this story. As we shall see it seems to be the good guy, but has a second agenda!

It is widely believed that Serotonin is responsible for our mental well-being. Until recently it was common knowledge that low serotonin levels are associated with carbohydrate cravings, PMS, Depression and more.

Recent research has brought some new information to the light. First, not all kinds of serotonin are associated with positive emotions, some even cause more anxiety and stress. Second, high level of Serotonin directly correlate to high levels of Cortisol, which is a stress and inflammatory hormone.

On the other hand the importance of Dopamine in controlling cravings and moods seems to have been underestimated. (1)

Bottom line: the idea that serotonin requires carbohydrates to be produced and a low carb diet will get you serotonin depleted is now obsolete.

Dopamine can be easily controlled with diet and exercise and its effect is more relevant to our objective of controlling cravings.


Your game-plan to defeat sweet craving!

  • A diet aimed at low and stable insulin levels is our best ally. A nutritionally well-balanced Ketogenic diet perfectly fits the profile.
  • A diet which aims at reverting leptin resistance is also extremely important. Again, see Ketogenic diet!
  • The right kind of exercise can manipulate our hormonal response, to maximize the benefits and the elimination of cravings!
  • Avoidance of unnecessary stimulation, by keeping tempting foods away from sight (and under lock and key) will give us the best chance for success! (2)

Watch the video above this post for more practical tips and what foods can help or hurt your battle against cravings!


1 Dr. Ray Peat’s “Serotonin, Depression, and Aggression: The Problem of Brain Energy

  1. Painter JE, Wansink B, & Hieggelke JB (2002). How visibility and convenience influence candy consumption. Appetite, 38(3), 237-238.

Gourmet Keto Thanksgiving Stuffing and Holiday Survival Tips

Gourmet Keto Thanksgiving Stuffing By The Nourished Caveman closeup

No More Holiday Panic!

The Holiday season is almost here, and if you are a low-carber or a ketoer like me you are probably dreading every social even you will have to take part in.

It’s going to be like crossing a mine field, right? It’s the ultimate test of willpower…..and we do not always win.

Do you feel like it’s not fair?! I do!

You are working so hard, trying to be healthy, trying to do the right thing….and then there is a bunch of people who do not care and stuff their faces with pie in front of you!

Gourmet Keto Thanksgiving Stuffing By The Nourished Caveman

3 tips to survive of the holiday season and keto on!

1) Throw a low-carb party! So you are the one in charge and can give the guidelines for what to bring! It could be a fun potluck!

2) Bring a side dish, or a keto dessert so you can always eat turkey or ham, your side dish and/or dessert!

3) Be prepared with lots of delicious recipes that would please the whole family and fit your keto / low carb parameters!! (I will help with that!!)

Gourmet Keto Thanksgiving Stuffing By The Nourished Caveman Bread

Let’s get started with the yum stuff!

This recipe is worth making for the bread alone….probably the best keto bread I ever made!!

As you might know I am very VERY insulin resistant, so I can only have a little of it….but to have that piece of oven warm bread with a good dollop of butter on it….oh it was pure heaven!!

Then, just because we are keto / low carbers does that mean we are not gourmande?? HECK NO!

So move over Epicurious, make room Gourmet Mag, here is a world class recipe for your KETO thanksgiving that you will be proud of.


To learn more about flour substitutions please watch this video and read this post!


Gourmet Keto Thanksgiving Stuffing By The Nourished Caveman Plated


Gourmet Keto Thanksgiving Stuffing and Holiday Survival Tips
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Are you gluten intolerant, keto ,low-carb? With this stuffing recipe you will never have to miss out on thanksgiving again!
Recipe type: Thanksgiving Side dish.
Serves: 9 portions
  • 4 tbs chia seeds ground into flour
  • 4 tbs psyllium powder (this one works great!)
  • 2 cups almond meal, finely ground
  • ½ cup whey protein
  • 1 level tbs aluminum free baking powder
  • ¼ tsp red pepper flakes
  • ¼ tsp dried garlic flakes
  • ¼ tsp dried parsley flakes
  • 1 tbs celtic sea salt
  • 2 cups warm water
  • 3 oz (84 gr) smoked guanciale or pancetta, diced
  • 2 garlic cloves, peeled and smashed
  • 10 fresh sage leaves, finely chopped
  • few sprigs of fresh thyme, leaves separated
  • 3 cups of mushrooms, sliced
  • ½ cup macadamia nuts, coarsely chopped (buy bulk to save!)
  • 3 oz (3 to 4 slices) prosciutto
  • 1 cup bone broth (better homemade!)
  • 1 teaspoon celtic sea salt
  1. BREAD
  2. Mix all dry ingredients together well.
  3. Add the 2 cups of water and mix (preferably with a mixer) until well blended.
  4. Let the dough sit to rest for 10 minutes.
  5. Pre-heat the oven to 350 degrees.
  6. Oil a baking dish (about 6" by 10") with fat of choice ( I used MCt oil)
  7. Coop the dough in to the dish with a spatula, it should be soft and pliable but not too wet.
  8. Smooth the dough down with moistened spatula or fingertips.
  9. Bake for 20 minutes or until toothpick comes out clean.
  10. Remove form the oven and let cool.
  12. In a large frying pan, brown the guanciale with the sage and garlic on a medium flame, until the guanciale is browned.
  13. Now add the mushrooms and let cook on a high flame for 10 minutes stirring often.
  14. In the meantime cut the cooled bread into small cubes.
  15. Place bread cubes on a oiled cookie sheet and put under the broiler on high or 5 to 10 minutes, until brown and crispy on all sides.
  16. Now remove the mushrooms form the pan and place in a a large bowl.
  17. In the same skillet place the prosciutto cut in thin strips, and cook until crispy.
  18. Remove bread cubes form the oven, and place in the bowl with the mushroom mix.
  19. Add the prosciutto and the macadamias coarsely chopped.
  20. Add the broth.
  21. Mix well.
  22. Place in a buttered oven dish and bake at 350 degrees for about 30 minutes, until top is slightly crisp.
Nutrition Information
Serving size: 1 portion Calories: 336 Fat: 25 gr Carbohydrates: 4.1 gr NET Fiber: 9gr Protein: 15 gr

Gourmet Keto Thanksgiving Stuffing By The Nourished Caveman Pyrex close

If you enjoyed the recipes in this post, you might want to get the one week Meal Plan! It’s the best way to get started with a WELL FORMULATED Ketogenic diet! The meal plan contains a full week of unpublished recipes, (all Paleo too!!), a shopping guide, and a list of good and bad foods!

Everything you will need to get started with Keto in the best / healthiest possible way!

Just click HERE to have a look at the MEAL PLAN!

Grain Substitutes for Keto, Low-carb and Gluten-free Diets

So you are new to Keto!

You ate bacon and eggs for a week straight and now you are starting to get tired of it.

You are starting to miss your morning pancakes, so you go to the pantry and reach for the pancake mix…..


There are healthy and approved grain substitutes that you can use on a keto diet with great results! (For you and for the recipe).

Let’s have a look.

Almond flour 1oz = 160 Kcal -14gr Fat – 6gr carb – 3gr Fiber – NET CARB 3gr – 6gr Protein

Coconut flour 1oz = 70 Kcal -3 gr Fat – 17 gr carb – 12 gr Fiber – NET CARB 5gr – 6gr Protein

Chia seed flour 1oz = 140 Kcal – 7.00 gr Fat – 11.66 gr carb – 11.7 gr Fiber – NET CARB 0.59gr - 7.00 gr Protein

Egg White Protein 1oz = 105 Kcal – 0 gr Fat – 1.26gr carb -0 gr Fiber – NET CARB 1.26gr - 22.40 gr Protein

Flaxseed flour 1oz = 150 Kcal -12.00 gr Fat – 8 gr carb – 8 gr Fiber – NET CARB 0gr – 5 gr Protein

Hazelnut Flour 1oz = 180 Kcal -17.00 gr Fat – 5 gr carb – 3 gr Fiber – NET CARB 2gr – 4 gr Protein

Hemp Protein Powder 1oz = 50 Kcal – 1.5 gr Fat – 4 gr carb – 3 gr Fiber – NET CARB 1gr - 6 gr Protein

Psyllium Powder 1oz = 106 Kcal – 0 gr Fat -25 gr carb – 22 gr Fiber – NET CARB 3gr – 0 gr Protein

Better for baking: Almond, coconut, chia, hazelnut, hemp protein, egg white protein.

Better for “pasta”: Psyllium, coconut.

Better for “pizza crust”: Chia seeds, psyllium powder, almond, flaxseed, coconut.

Better for “breading”: Coconut, almond.

Links to products I use:

Almond flour

Coconut flour

Chia seeds for grinding

Egg white protein powder

Flaxseed for grinding

Hazelnut Flour

Hemp Protein Powder

Psyllium Powder

Grain Substitutions For Keto By The Nourished Caveman

The All-Stars Keto Roundup!

KEto All Stars by the nourished caveman

This week I have a very special keto roundup for you!




Jimmy Moore of Livin’ La Vida Low-carb

A recipe and quote roundup of some of the most famous and fantastic keto and low-carb bloggers!

They were so kind to share with us their life changing experience with the keto (or lowcarb) diet and their favorite recipe! You are in for a treat!

The best thing that keto has done for me is reminded me what normal feels like in terms of hunger. Back in my carbohydrate-addicted days, I was constantly hungry because my blood sugar was on a neverending rollercoaster ride. But once I limited my carb intake, moderated my protein, and ate more healthy saturated and monounsaturated fats, hunger is completely controlled and I don’t ever think about food anymore. It’s the kind of freedom that hardly anyone gets to experience unless they’re keto-adapted!

Favorite Recipe: Bernaise Sauce


10695313_10154574916665109_1327722189_nMaria from Maria Body Mind Health (Keto Adapted)

…I ate Special K with skim milk for breakfast and dinner, carrots dipped in mustard and dried fruit for lunch and still was too heavy for my frame. Sure, once the weekend hit, I was so hungry on my fat-free diet, I ate junk. It was impossible to balance my neurotransmitters and control my cravings on a diet like that! As I learned more about nutrition, neurotransmitters like serotonin and the ketogenic lifestyle, I started to switch my running to lifting weights and yoga. I do run a bit in the morning, but the neighbors all laugh at me because I am usually looking down at my phone answering emails! It is a relaxing run. I’m telling you about my exercise regime because I want you to realize that it is NOT about calories in and calories out. Albert Einstein’s definition of insanity = doing the same thing over and over again and expecting different results, yet we all seem to be succumb to this lie. Our bodies are more complex that that. It isn’t a simple answer. Our hormones and mitochondria determine our fat loss and fat gain. I want you to know that you do not have to kill yourself at the gym in order to lose weight. I certainly was sick of running all the time and living off of diet food like fat-free pretzels; which, are higher on the glycemic index than jelly beans! Anyway, my testimony is to help you feel encouraged and empowered to take control and understand that you deserve this and you do not have to live off of salads or live at the gym. If you are willing to take the time to prepare meals, even if they are slow cooker meals, you CAN do this! You deserve to feel amazing too!

My website:

My favorite recipe: Keto Eggs Benedict



Ellen from Ketogenic Diet Resource

In my struggles to feel better and lose weight, I’ve become convinced that good health and normal weight are the result of controlling blood sugar and insulin. Anything you can do to increase your insulin sensitivity is going to help.

So that’s my story. I hope it helps you in your own journey. If you are struggling with weight issues, please know that you can and will succeed, if you just stick with it, and make the changes necessary.

It may seem hard at first, but you will adapt to the new way of eating, and it will become habit after a while. If I can do it, so can you.

Read Ellen’s complete story on her blog HERE.

My favorite recipe: Keto Bread



Martina from Keto Diet App

I started eating low-carb in 2011, shortly after I was diagnosed with Hashimoto’s hypothyroidism. One of the symptoms of this disease is weight gain and I started finding it hard to maintain a healthy weight. Since then, I‘ve been trying to figure out what works best for me and discovered some of the great benefits of low-carb eating. Following a low-carb, paleo-friendly diet plan helps me maintain a healthy weight while eating real food. Best of all, I finally have no hypothyroidism symptoms.
It’s hard to tell which recipe is my absolute favorite – there are many :-) If I was to choose one from savoury, it would be Salmon with Creamy Spinach & Hollandaise Sauce because it’s just so easy and quick to make. From the sweet recipes on my blog, one of my absolute favorites is Pumpkin & Orange Cheese Bread .

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Carolyn from All Day I Dream About Food

Really, there is so much to love about being on a low carb or keto diet, it’s really hard to imagine living any other way now. But perhaps the most significant impact it has on my life is the ability to control my blood sugar entirely through diet and exercise. When I had gestational diabetes, my endocrinologist was medication happy and swore I would be on insulin before my pregnancy was over. Her attitude made me determined not to give in or give up, and to prove her wrong. And so I did.
I am also very fortunate that my lifestyle change brought me to a new and fulfilling career. Creating low carb recipes truly is my passion. And every time I receive an email or letter telling me how I’ve helped someone else stay the course, lose weight or manage their diabetes, I am ever so grateful I found this way of life.
Choosing a favorite recipe is like trying to choose between my kids! I love so many of them. But this Brownie Cheesecake remains one of the most popular on my blog.


Susie from  Fluffy Chix Cook

Over 14 years ago, the Fluffys decided to throw in the carbs in favor of a healthy low carb ketogenic diet—little did we realize, the diet would quickly become a permanent fixture. Oops! Hey! A low carb keto lifestyle happened on the way to our diet! *pout* We are grateful to soooo many health benefits of a keto diet, such as: lower blood sugar and insulin, lower blood pressure, lower chronic, inflammation and pain levels, better cholesterol balance, more energy. I could go on and on! But the most important thing the keto lifestyle did for the Fluffys is save this Fluffy’s life. I had a stage IIIC breast cancer that typically did not respond well to neo-adjuvant chemotherapy (before surgery treatment), and yet, with the help of a ketogenic lifestyle and intermittent fasting, the primary tumor shrank over 60% before surgery. My oncologist was speechless and could not explain the results. Needless to say, we were all very pleased—and have no plans to break-up with keto! We’re from Texas, so we quickly knew if the Fluffys were gonna make keto a way of life (WOL), we’d better find a tortilla recipe to solve our Tex-Mex cravings. Psylli wraps came about as a spin off from a friend’s brilliant recipe using psyllium husks and egg whites. (Secret: there’s a reason to use the egg whites only.) It’s the fillings that make these psylli wraps a perfect keto food for this Texas gal; and it’s one of the most popular recipes on Fluffy Chix Cook.

My Favorite recipe: Psylly Wraps, low-carb and gluten free.


Dominic from No Bun Please

The best thing that a ketogenic diet has done for me has been regulating my blood sugar. I used to live for my Coca-Cola breaks. In fact, I’d even prefer drinking a Coke to having a full meal. But, with the constant stomach distress and blood sugar roller coaster, I knew I had to make a change. Now, I have sustained energy and don’t have to rely on popping a sugary, caffeinated beverage to make it through the day!

My favorite recipe on my blog are the Cheesy Cheddar Biscuits. It’s insane that these aren’t actually full of carbs and have gluten! So delicious.
Cheesy Cheddar Biscuits


Craig from

“Keto has been a life changing “diet” that soon turn into a long-term way of life for me. Not only did I drop the weight I wanted to lose, but I learned the ins and outs of the modern diet dogmas and why it’s incorrect for us. Low-carb has not only given me energy, it’s shocked my doctors in my bloodwork and given them insight on what ketogenic diets might do for us in the future. I’ve not only single handedly convinced 3 of my doctors that keto is the right way to do things, but I’ve also helped thousands of people lose weight and gain confidence through proper eating.”

Sweet and Sour chicken. I seriously got this as a kid every single week and I don’t regret that choice at all. I was addicted to sweet and this sweet and savory chicken gave me exactly what I wanted. Here’s a keto rendition of my favorite Chinese take-out dish: Sweet and Sour Chicken

My Favorite recipe: Sweet and Sour Chicken


Vivica Kitchen 02

Vivica From The Nourished Caveman

Well, I am not a Keto Star (yet) but I still would like to share my story and my favorite recipe with you:

Keto totally changed my life! About 6 months ago I discovered I was pre-diabetic. I though I was doing everything right, eating Paleo for 3 years and studying nutrition…I could not be wrong, right?! Well, I was!

A Paleo diet can unfortunately be a high carb diet, for sure too high for a person who is very insulin resistant, like me!

Eating a well designed ketogenic diet and incorporating the right kind of exercise into my life has made all the difference: I lost 12 pounds, got my blood sugar levels back to normal and feel 100 times better.

You might be just as intolerant to carbs as these wonderful bloggers and I, and that might be the hidden reason of much pain and loss of quality of life!

Subscribe to my newsletter and take the Carb Intolerance Quiz  then read the Carb Intolerance Q&A to find out where you stand with carbs!

Just like Carolyn I can not choose a favorite recipe, but this one is the one my readers love the best: Coconut Chocolate Bars