Day 12- Keto Cauliflower Hash Browns


  • 3 cups grated cauliflower
  • 1egg
  • 1 cup shredded cheddar cheese
  • Chives
  • Salt
  • Pepper
  • pepper flakes (optional)


  1. I used half a large cauliflower. Clean and into pieces
  2. In a pot with salted water, bring to boil. Place cauliflower pieces and let bowl for 3-5 minutes

3. Remove cauliflower, and placed into a food processor and chop into smaller pieces

4. Remove once desired size.

5.Squeeze excess water out of cauliflower

6. In a bowl, placed cauliflower, salt, pepper, chives, pepper flakes and 1 cup shredded cheddar cheese together

Dry ingredients without egg added
once egg was added to mixture

7. Using a 1/4 measuring cup

8. Scoop cauliflower mix

9. Hot 2 TBSP Olive oil in a pan. Place measured mixture into hot oil.

10. Fry on each section until golden and even


Key Points

  1. NET CARBs- About 2.7 g net carbs per one patties (recipe makes 5-6 patties)

Recipe adapted from All Recipes

Day 11- Review First 11 Days of Keto

This is an honest post. A review of the last 11 days of Keto. I was extremely surprised by my experience over the last week.

Firstly, I am new to the Keto diet but heard a fair amount about it from colleagues at work or friends. My expectations were very low. However, I am currently feeling great. I have a lot more energy than I did before I started. I feel lighter and clearer in my thoughts.

Some drawbacks I have to mention

  1. It is really difficult for me to reach my FAT intake. This probably has more to do with my mindset more than anything else. The message that has been perpetuated that FAT=WEIGHT GAIN is a difficult one to break.
  2. I experienced the worse headache on Day 3. I increased water consumption, read about “keto flu” and took in some electrolyte. Headache resolved overnight
  3. The first three days were the hardest, I felt sluggish and fatigue. Very achy.
  4. Currently (Day 7-11), Ive noticed difficulty with falling asleep. I remain very alert and also find it difficult to stay asleep throughout the night.

Plans for next 11 days

I will continue on this journey. Overall, I feel very well and the increase in energy is unbelievable. Additionally, I have lost a few pounds. So its a double win for me!

Will keep you posted


Draw Me Closer

Ive often wondered, how much more I can do to develop a closer relationship with others. Whether it is a spouse, a friend, or family member, relationships can change trajectory. If little time is spent cultivating a relationship, then it surely will perish.

Similarly, I believe it is the same with God. The time I set aside to read, pray, and commune with Him, the stronger a relationship will develop. As one week comes to an end and another begins, I encourage each of you to spend some quiet time reflecting on the goodness of God.

Perhaps, you are not a religious person, then I encourage you to reflect on the goodness of your life. Today, you are alive. Today, you survived a busy week. Today, you have friends and family. Today, you can start anew.

Courtesy of Bible App

I share the above prayer with you as an encouragement for today and next week.

Have an awesome day friends!!

Day 9& 10- Fasting and Keto Snacking

On Day 9 of my 21 days on Keto, I fasted. My fast was for 24 hours and most of the time I spent sleeping or at work. By evening, after work I didn’t feel much hunger and had a smoothie bowl topped with dark chocolate and coconut flakes and went off to bed.

Ive fasted many times in the past, so this is not unusual for me. Maybe in the future I will get into fasting a little bit more.

Day 10

Guys, I found bread!! Bread is my guilty pleasure and comfort! Can you relate? HAHA

Each slice is 2 g net carbs.

Naturally, after I found this I needed to make avocado toast!!!!

Link for Bread -> Sami’s Bakery Keto-friendly bread.


  • 1/4- 1/2 Avocado
  • Toasted (slice) bread
  • 1TBSP cream cheese
  • Everything bagel seasoning

I toasted a slice of bread, spread some cream cheese, a quarter sliced avocado and sprinkled some EVERYTHING Bagel season. This was absolutely delightful!

Key Points!

  1. I plan on writing a review tomorrow. I have noticed increased in energy and it feels great. Some notable drawbacks as well.
  2. NET CARBs- Bread (2 grams), cream cheese (1 g), Avocado (1 g)

Day 8- Poached eggs, tomatoes and spinach


  • 4 Eggs
  • minced garlic
  • 1/2 medium tomato
  • half onion
  • salted butter
  • crushed red pepper flakes
  • spinach (5-6 leafs)
  • parsley


  1. In a cast iron pot/ dutch oven, place 2 TBSP butter and allow to melt.
  2. Add minced garlic, onion, tomato (diced) into pot and let cook. Allow tomato and onion mixture to become soft.
  3. Sprinkle in salt, pepper for taste. Stirring occasionally to prevent burning.

4. Create wells for eggs. Crack 4 eggs into mixture.

5. Sprinkle crushed red pepper unto eggs (optional)

6. Cover with lid and leave to cook on medium heat for 5-8 minutes, or until eggs to your desired liking

7. Add leafs of spinach on top and cover to allow spinach to welt

8. When spinach is steamed. Sprinkle parsley for garnish and remove from stovetop

Finished product
Grab your plate and enjoy!

Key Points

  1. This is my favorite recipe thus far. Its easy and quite delicious. Also anyone in your household can eat together with this recipe!! For non-keto family members, add slice of toast or english muffin for a complete breakfast
  2. NET CARBs– Tomato (2g) spinach (0g), Eggs(0g)
  3. Consider adding cheese if desired, maybe feta or goat cheese

I encourage you to try this one!!.

Ill write up a Sunday review of my experience thus far!!

Day 7- Salmon Cakes


  • Two 5 oz pouch of pink salmon (or cans, drained well)
  • 1 egg
  • 1/2 jalapeno, finely chopped
  • 2 Mayo
  • 2 tbsp finely diced red onion
  • 1/4 tsp garlic powder
  • 1/4 tsp chili powder
  • Salt and pepper to taste
  • 1 tbsp Olive oil
  • Chives/ Scallion


  1. Combine all salmon, mayo, chilli powder, salt and pepper, dice onion, jalepeno, chives and all other ingredients
  2. Form patties (4-5 patties)
  3. Fry in olive oil until golden and crispy. About 4-5 minutes total cooking time.
Fry evenly on both sides
Finished product

Key Points

  1. NET CARBs- 3-4 net carbs. If you need a binding product, you can add grind pork rinds (I do not eat pork products) or small amount of almond flour.
  2. Added a small salad for lunch
  3. Recipe adapted from Hereketomama

Day 6- Buttery Garlic Steak Bites


  • 1.5-2 lbs Ribeye steak
  • Black pepper
  • Salt
  • Garlic
  • Butter
  • 1 TBSP Olive oil


  1. Rinse and prepare steak.Cut steak into bite size piece/ cube.
  2. Season with salt, pepper and other seasoning to your liking ( I also added crushed pepper flakes and onion powder).
Cut and seasoned beef.

3. Place a heavy pot/ cast iron pan/ dutch oven on medium heat and allow 1TBSP on Olive oil to get hot.

This is my favorite pot- My dutch oven gets the most used in the kitchen.

4. Place steak pieces into oil and let it fry. Flip unto the other for even cooking.

5. Once brown on both side. Add 1TBSP butter to the pot and minced garlic. Allow to fry unto golden, evenly on both sides

Butter and garlic added to steak

7. Once golden, remove from pot and place in your dish. About 20 minutes

8. Garnish with parsley and enjoy

Sprinkle some parsley, garlic and pepper flakes to garnish. Add a little zest with Lime/ lemon
All done. Viola, Enjoy!

Key Points!

  1. NET CARBs: Steak bites (0 net carb), Salad (2g)
  2. Recipe from DELISH
  3. Serve with salad of your choice or any keto-friendly side. Maybe cauliflower mash would work well here too.

Marriage In The Black Community

I was scrolling through my phone and paused for a moment when I saw a beautiful picture of my parents. For their last wedding anniversary, I organized a photo shoot with a local photographer. The essence of these photos highlighted a lifetime of love, but more so, a lifetime of challenges, trials, victories, failures, argument, prayer, laughter, compassion, children, and grandchildren. A lifetime of marriage!

Research conducted at Yale University states that 42% of Black women will marry,  58% of black women will not wed. An astonishing amount of black women will never experience the beauty of marriage. I was so prepared to make a case for myself and female brown and black girls. The truth is, we have heard this message so loud and clear that it leaves us at times helpless in our pursuits of love and marriage.

The notion that we are not worthy of love. With the constant reminder that black men are incarcerated at higher rates than white. The facts on socioeconomic status and education. We’ve heard it many times. I wanted to reiterate these points and share that I was no longer apart of the statistics. But, I uncovered greater insight and an even more powerful message to share.

Through researching I’ve learned that black women do marry, that educated black women don’t always have it harder, that black men earn enough to care for a family and that a black man will marry me. I referenced this article posted on Thoughtco. An insightful article written by Nadra Kareem Nittle entitled Black Marriages: Four Myths Busted by Facts. The author explores statistics and shares a different perspective on black marriages. A healthy, hopeful perspective.

I really appreciated this article, as it shifted my perspective on this issue. We needed this article!

I join with ThoughtCo. to emphasize and empower women, especially black women, to not give up on love. Regardless of age, education, and money, know that whatever you desire can be achieved. Know that love will find you in the most unexpected places. Know that the statistics exist, but you are not the statistics. Also, know that you can choose a life without marriage and still be fulfilled.

Lets us share these statistics instead;

“88% of black men are married to black women.”

“Among Black women, 70% of college graduates are married by 40, whereas only about 60 percent of Black high school graduates are married by that age,” Tara Parker-Pope of the New York Times reported.


“For heterosexual Black women in search of marriage, however, the forecast is not nearly as gloomy as has been reported.”



A Black Woman

The walk isn’t always easy, but the walk is worth it, if we do it together!

Additional Articles to Read

  1. The Root
  2. New York Times

Day 5- Breakfast sandwich


  • 2 eggs
  • 3 TBSP Almond Flour
  • 1 tsp baking powder
  • 1 TBSP butter (melted) or Olive oil
  • salt to taste (Skip salt if salted butter used)
  • Turkey bacon or bacon of your choice
Grab your mug


  1. In a mug of your choice, place 1 tbsp butter and microwave for 15-20secs until butter melts.
  2. Add 1 large egg to melted butter or oil, 1 tsp baking powder, 3 TBSP of Almond flour (Red Mill used), pinch of salt and sprinkle of dry rosemary(optional)
  3. Using a fork, beat ingredients together until smooth consistency
  4. Once combined together, take the mug with mixture and place into microwave.
  5. Microwave for 1.5-2mins and remove.
  6. Turn over the mug and remove “muffin”
After microwaving

7. Slice “muffin” down the middle

Muffin can be used for anytime of sandwich of your liking. Avocado toast would also work well here!

7. To continue making breakfast sandwich. Use heavy cast iron/ frying pan and cook bacon (2) slices and 1 egg.

8. Toast the two pieces of “muffin” to your liking

9. Assemble sandwich. Add egg, bacon to form sandwich. Cheese can also be added for a hearty Keto breakfast sandwich.

Finished product. I did not add cheese as it would high protein for my personal goal of the day

Key Points

  1. NET CARBs- 4-5 grams Carbs
  2. Adding cheeses to breakfast sandwich is ideal. For my personal goal, I did not add cheese
  3. The taste of “muffin” is more egg like than bread, but it does have softness to its texture