Wing Sauce

This recipe was inspired by a recipe from my buddy Steve.  I've modified it a bit to make it thicker and hotter.  Makes enough for 15 wings.  If you want it to be "saucier" then add more hot sauce and butter.


  • 3 tbs of Frank's hot sauce
  • 1 tsp of Cayenne pepper
  • 1/4 tsp of chili powder
  • 1/4 tsp celery seed
  • 1/8 tsp garlic salt
  • 1/4 tsp Worcestershire sauce
  • 2tbs of butter 
  • Crushed red pepper


Melt the butter, then mix all ingredients except the crushed red pepper together and coat the wings.  Then, season wings with red pepper flakes.  

Coconut Pancakes (Keto)

Another Dr Eric Berg recipe modified.  For his recipe, visit: which apparently comes from his BOOK, which you can find here:


1 Cup / 4 oz / 113 g - Almond Flour
/ 12 g - Xylitol Sweetener (I USED COCONUT SUGAR)
1/2 TSP - Baking Powder
1/4 TSP - Baking Soda
1/8 TSP - Sea Salt, finely ground
 / 4 oz / 113 g - Buttermilk (I USED COCONUT MILK W/HALF LEMON SQUEEZED)
1 - Egg, well beaten
/ 14 g - Light Olive Oil (I USED COCNUT OIL)


Softened Butter & Yacon Syrup and/or Fresh Fruit, for serving


  1. Preheat a griddle to 350°F. 
  2. Combine dry ingredients in a large bowl. 
  3. In a small bowl whisk Egg, then add Olive Oil, and beat well.  Add Buttermilk to the Egg mixture and stir to combine. 
  4. Add this mixture to the dry ingredients and whisk until smooth. 
  5. Allow batter to sit for at least two minutes to rise. 
  6. Pour four medium or eight small pancakes onto the griddle (silver dollar-size are MUCH easier to flip, especially if you are a novice).  Cook until edges are done and bottoms are golden.  Turn pancakes and cook about one minute longer or until done. 
  7. Serve hot, topped with Butter and Yacon Syrup and/or Fruit and Enjoy!

Makes 4 Regular or 8 Silver Dollar Pancakes.

Gluten Free Pizza (Keto)

This recipe came from Dr. Eric Berg's keto website.  I've made a few modifications, but you want see his video and read the whole post here:


For crust:

  • 2 cups finely grated cauliflower (I used riced flour so I didn't have to grate it ;-) )
  • 2 cups shaved mozzarella cheese
  • 2 large eggs

For toppings:

  • Pizza or Tomato sauce
  • Extra cheese for topping
  • Toppings of your choice (Pepperoni ya'll!)

Kitchen Equipment:

  • Cheese grater (unless you get riced flour and shaved cheese)
  • Parchment paper (I always forget it, just grease/spray that pan like crazy)
  • Round pizza pan with a lip

Directions (from Dr Berg):

1. Pre-heat oven to 450 degrees. Cut parchment paper to match the size and shape of your pizza pan. Parchment paper is the best way to prevent your crust from sticking to the baking surface. < truth

2. Finely grate cauliflower and remove any large chunks. You want a fine, uniform texture like rice.

3. Mix together the cauliflower, mozzarella cheese, and two eggs until well-combined. At this point, it may not look like it could possibly turn into pizza crust, but it will bake to a thin, crunchy, flexible crust- just watch!

4. Place cauliflower mixture in the center of the parchment paper on the pizza pan. Spread the mixture thinly but evenly out the edges of the pan.

5. Bake crust at 450 degrees for 15 minutes.

6. Assemble the rest of your toppings. Place a small dollop of tomato sauce- start with less than you think you’ll need- in the center of your crust and spread it out nearly to the edge. Be conservative with the sauce- too much sauce was one of my mistakes when I was perfecting this recipe!

7. Top with cheese, followed by any other toppings of your choice. I add whole, fresh basil leaves, slices of organic tomato and mushroom, and sometimes pepperoni.

8. Return to oven and bake until cheese is evenly melted and just beginning to turn golden on the surface.

Protein Pancakes

  • 1 Scoop of Protein Powder (Vanilla flavor recommended)
  • 1/2 egg whites (approx 3 eggs - you can use whole eggs if you want) - no whisking needed
  • 1/2 oatmeal (uncooked)
  • 1/2 medium banana (eat the other half so you don't waste it)
  • 2 tsp baking powder

Optional: add 1/2 cup of berries or chocolate chips to the mix