Quick Keto Ice Cream

This is gonna be a quick and dirty recipe, because a) I haven't perfected it yet, and b) it's quick and easy to do. The idea is to make ice cream without an ice cream freezer. This blog post will chronicle my various attempts at it and I won't stop until I've cracked the code!

Attempt #1. Simple. Maybe too simple

For my first attempt I toasted some pecans (about a cup and a half) in a cast-iron skillet with 2 tbsp of butter and 1 tsp salt. I heated up 1.5 pints of heavy cream in a saucepan with added sweetener to taste (I used Xylitol), a little vanilla extract, and some Rum flavoring (because I couldn't find imitation butter or butter flavoring that day in the supermarket). I heated it until all the sweetener crystals had dissolved, and then left it in the pan to cool for 15 minutes.

I then poured the mixture into a metal mixing bowl, and half-filled a slightly larger bowl with ice water, to which I added 1/4 cup of kosher salt. After carefully placing the mixture bowl into the ice bath bowl, I stirred with a spoon until the mixture became slightly cool. At this point I started whipping the snot out of it. Perhaps I went a bit too far. My thought was if it was REALLY thick, it would taste good frozen (foreshadowing). 

After mixing to what I thought was the right level of thick, I mixed in the pecans, spooned the goop into a plastic storage bin and set it in the freezer. A couple hours later it tasted like... slightly sweet frozen whipped butter with peacans in it. Not good.

For my next attempt, I plan to add a bit of whole milk, maybe 1/2 a cup, and a bit of guar gum. I also intend to not whooop it, but merely whip it.

Stay Tuned for Part 2



Keto Chinese Roast Pork

When I was in my 20s, I worked at a software company in Pelham, NY. I remember walking into a Chinese restaurant nearby at lunch-time. I said "what's good today?" The nice man said "Chinese Roast Pork." I naturally said, "well, I'll have some of that!" It wasn't the little bits you find in fried rice. This was big red chunks of pork, marinated in that sweet crimson sauce that contains who-knows-what. I don't think I have had anything that comes close to that. Until now, that is.

I found this recipe online, and it seemed from the ingredients that it would be close. Of course, I had to substitue the sugary stuff with something else, but that was not as hard as I thought it would be.

Everything is the same, except for the contents of the marinade, which I have outlined here:

  • 3 tablespoons xylitol (or other sweetener)
  • 1 teaspoon salt
  • 1 teaspoon five spice powder
  • 1 teaspoon paprika
  • ¼ teaspoon white (or black) pepper
  • 1 teaspoon ginger
  • 1 tablespoon sherry
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon hoisin sauce (careful of carbs!)
  • 2 tablespoons tomato paste
  • 1 tablespoon olive oil
  • 3 cloves minced garlic
  • 1 tablespoon hot water
  • red food coloring (optional)

The recipe calls for 3 pounds of pork shoulder meat cut into approximately 3/4 pound chunks. You'll need to marinade the pork overnight in a vaccuum-sealed bag for best results.

Simply mix up the marinade, set about 1/4 cup of it aside (and refrigerate) and completely coat the pork with the marinade. Seal in a vaccuum-sealed bag and refrigerate overnight.

When it comes cooking time, place the oven rack on the second-highest position. Pre-heat the oven to 475 F. Line a rimmed cookie sheet with foil, and place a metal rack on top. Add 1/2 cup of water to bottom of pan. Place the pork (with as much space between chunks as possible) on the rack.

Bake at 475 for 25-30 minutes. Flip the meat and add more water if necessary. Bake for another 25-30 minutes. Then, turn the oven to broil and watch it carefully. You don't want it to burn, just crisp up. A convection broiler will work well here.

Take meat out, let rest for a couple minutes, slice, and serve!



Slow-Cooked Pork Butt

I love slow-cooked pork, and this recipe is my go-to for pork shoulder (or butt). You'll need about 5 and a half hours to get it done. Not only do you get very flavorful fork-tender pork, but the sauce will keep you coming back for more.


  • 7 pound (ish) picnic pork shoulder
  • 1/2 cup olive oil
  • 1/4 cup kosher salt
  • 6 or 7 sprigs of fresh oregano (leaves only)
  • 20 cloves (or so) of garlic, peeled
  • 1 tbsp cumin seeds
  • 1 pint of mirepoix (diced celery, onions, and carrots)
  • 3 tbsp butter
  • Sprinkle of Adobo powder
  • 1/2 cup to 1 cup of heavy cream


Preheat the oven to 275 F. Pat the roast with paper towels so it's completely dry. coat thoroughly with olive oil and salt. In a food processor, combine garlic, oregano leaves and cumin seeds. Spread the paste evenly all over the roast, except for the fat cap, or the skin on the top of the roast. Place in a large oven bag (available at the grocery store near the aluminum foil) skin side up. Close the bag with a twist tie and place in a roasting pan with a rack, skin side up. Cook for 5 hours.

Place butter and mirepoix in a saucepan, and sauté on low for about 15 minutes, until translucent. Take the roast out the oven, and increase temp to 400 F. With scissors, cut off a bottom corner of the bag and drain the liquid into the saucepan over the mirepoix. Turn up heat to reduce for a total of 15 minutes during next steps.

Take the rack out of the roasting pan, take the roast out of the bag, and place it into the roasting pan. Carefully remove the top skin layer from the roast. Sprinkle some Adobo or other seasoning on top of the roast where the skin was. Salt and cumin powder will do in a pinch.

Return both the roast and the skin back to the oven at 400 F. If they both fit in the roasting pan, great. I use my toaster oven tray for the skin. Take the roast out after 15 minutes. Cover with a foil tent to rest.

Leave the skin in for another 15 or until crispy brown. Remove the skin and use a pizza cutter or big knife to cut it into bite size pieces to be served on the side.

Put enough of the liquid and mirepoix to constitute a sauce into a blender (3 or 4 cups, perhaps). Add heavy cream, a little at a time while blending to taste. The cream will thicken the sauce and also dial down the salt. You'll know when you have it just right. Continue blending until thick and creamy.

Serve and enjoy!




Critical Research in Support of the Ketogenic Diet

I am often asked for links to particular resources when talking about the benefits of a ketogenic diet to general health and well-being. So, I've collected what I consider the critical list here for your perusal.

Ketogenic Diet, Ketones and Ketosis


What is the Ketogenic Diet

Study: Long-term (24wk) effects of a ketogenic diet in obese patients

Keto Flu: flu-like symptoms that appear after a week or two

Electrolytes flushed by kidneys on ketogenic diet and fasting

2 Keto Dudes Eating Patterns show: Changes you can expect over time

Theraputic uses of ketogenic diets for a variety of diseases

The Ketogenic Diet and Hyperbaric Oxygen Therapy Prolong Survival in Mice with Systemic Metastatic Cancer

BOOK: The Art and Science of Low Carbohydrate Living

Three types of Ketones

2 Keto Dudes Ketones show

Fatty Liver Disease

Diabetes and Eye Problems


Dietary Fat, Cholesterol, and Heart Disease


Triglyceride over HDL ratio

BOOK: Nina Teicholz: The Big Fat Surprise

2 Keto Dudes Interview with Nina Teicholz

The Diet Heart Hypothesis by Ancel Keys and the Seven Countries Study

Minnesota Coronary Survey buried for 16 years

Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-

BOOK: Jimmy Moore - Cholesterol Clarity

2 Keto Dudes Cholesterol show

Coronary Calcium Scan

The Widowmaker: Science behind the real causes of heart disease

2 Keto Dudes Heart Disease show

VIDEO: Reason for LDL increase for some on a low carb diet

All about fat adaptation

Carrie Thompson does keto for 18 years: 2 Keto Dudes Ketophobia episode.

Statins have never been proven to prevent heart disease.

VIDEO: Malcom Kendrick; The cholesterol hypothesis is wrong



BOOK: Dr. Jason Fung - The Obesity Code

2 Keto Dudes Fasting show

Study: Fasting for 3 days regenerates your immune system.

Jason Fung Fasting FAQ

Man fasts for 382 days!



Peter Attia - swimmer/athelete turned keto

Metabolic characteristics of keto-adapted ultra-endurance runners

Humans became dominant because of sweat and endless ability to outrun animals




Fathead Pizza

Shrimp Scampi Pizza

Keto Tacos

Oopsie Bread


Sugar and Sweeteners


2 Keto Dudes Sweeteners show

VIDEO: Sugar: The Bitter Truth (Robert Lustig)




The Keto Calculator

2 Keto Dudes Protein show




"Show Me The Science!" T-shirts


Low-Carb (Fathead) Shrimp Scampi Pizza!

This is my new favorite fat head pizza. I used a food processor to shred the cheese this time. Saves loads of effort. Also I used fresh mozz for the dough but regular mozz for the topping.


Fat head dough ingredients (1 and 1/2 cups shredded fresh mozzarella, 2 tbsp cream cheese, 3/4 cup almond meal, 1 egg).

6 or 7 raw jumbo shrimp
3 tbsp butter
1 clove garlic
fresh basil
splash of white wine
salt and pepper
1 to 2 cups shredded mozzarella for topping
Parm or Asiago for topping



Step 1: Make the Fat Head pizza crust but use grated FRESH mozzarella - not the kind in brine, but fresh - instead of regular mozzarella. Here's the recipe for that:…/weekend-bonus-the-older-bro…/

Step 2: Saute 6 or 7 raw jumbo shrimp cut into 3 pieces each in 3 tbsp butter, a clove of fresh garlic, a dash of salt, a few grinds of pepper, and a splash of white wine. Set aside

Step 3: When the crust comes out of the oven crispy brown, drizzle 2 tbsp extra virgin olive oil on and brush to all corners of dough.

Step 4: Spread shrimp pieces out on dough, drizzle the butter over top.

Step 5: Add shredded mozzarella, a little Parmasagn or Asiago cheese, and chopped fresh basil.

Step 6: Place back in oven at 350 degrees for 10 minutes or until cheese has melted.