ketogenic diet | Essential Nutrition For Life

Keto ice cream is good any time of year!

Keto ice cream

Summertime is the best time for keto ice cream, but I enjoy it anytime of year. The only problem is that I tend to want to eat too much of it. While preparing the nutritional facts for this post, I realized why I have put on a few extra pounds this summer. I figured out that just a half cup serving of my favorite Caramel Vanilla Keto Ice Cream has 20 grams of carbohydrates. Well, it is very easy to eat more than a half a cup. I have probably been having close to a one cup serving. The good news is that I now know the reason.  I can really cut back on the ice cream and drop those extra few pounds pretty quickly.

I am in maintenance mode, so the 20 grams per serving is not that big a deal for me every once in a while. If you are just starting a ketogenic way of eating, or still have more weight to lose, then please consider this recipe to be a, every once in a while treat.  Also for some, dairy can prevent weight loss and even cause inflammation. Just pay attention to your body and listen to what it tells you. You could always substitute coconut milk for the heavy cream if you want dairy free. 


keto ice cream ingredients


All you need are a few simple ingredients to make this really simple keto ice cream. Typically most keto ice cream freezes so hard that you can not even scoop it out. You have to let it sit out for at least 10 minutes to let it soften first.  Thanks to a newer sweetener called Allulose. The Allulose keeps the ice cream just soft enough to scoop, but not too soft.  It should only take you about 5 minutes to put together. Just add all the ingredients into a blender and blend it for only about 30-60 seconds, being careful not to let it get to foamy. 


ice cream maker

Simply pour the cream mixture into your favorite ice cream maker. I prefer this one that has a built-in compressor so I could make several batches If I wanted to. It does take longer to make than using the ice cream makers that you must freeze the bowl.  I have used the Cuisinart ice cream maker in the past and it does work really well and is less expensive and usually only take about 30 minutes to make the ice cream vs about an hour for my favorite one. I make quite a bit of ice cream so it has been worth the extra money for me to use the Whynter model.


ice cream in a bowl


And there you have it. All the yummy goodness without the sugar.  My favorite addition to the ice cream is my homemade Caramel Chocolate Peanut Butter Shell topping. I will be posting that recipe soon.


Caramel Vanilla Keto Ice Cream

For those hot summer days... Keto ice cream hits the spot!
Prep Time5 mins
Course: Dessert
Cuisine: American
Keyword: ice cream, keto desserts, keto ice cream recipe, keto summer desserts, keto vanilla ice cream
Servings: 8
Calories: 233kcal


  • Blender
  • Ice Cream Maker


  • 1 1/2 Cups Unsweetened Vanilla Almond Milk
  • 2 1/4 Cups Heavy Whipping Cream
  • 1/4 tsp Redmonds real salt
  • 1 tbsp Vanilla extract
  • 2 droppers full Caramel glycerite stevia
  • 3/4 Cup Allulose sweetener
  • 10 drops Liquid monkfruit sweetener


  • Combine all ingredients in a blender for 30 seconds to a minute, you don't want it to foam too much.
  • Place the mixed ingredients into your chosen ice cream maker.

A Pill for an ill anyone?

Pill vs food

Choose real food!

Most people that are seeking advice for their health concerns, are usually looking for a pill. Whether a nutritional supplement or a pharmaceutical drug it is still a pill for an ill and does not address the underlying problem. My first question to them is usually what are you eating?  Some will look at me, like why are you asking that? Others will immediately put up a barrier basically telling me that they will not go there. Well folks that is the first place to look. Do not get me wrong, nutritional supplements can be helpful and some pharmaceuticals are necessary for some people.  I will NEVER tell anyone to stop taking their medication. 

My passion as a certified holistic nutritionist is to help clients discover the root of their problems and find solutions.  I personally have found my ideal way of eating with the Ketogenic lifestyle.   For over 3 1/2 years I have not had sugar, the biggest inflammation problem in the USA today. My husband has now joined me in my journey. He has been keto a little over a year with remarkable changes in his inflammation as well.

I want you to know that I would love to help you discover the right plan for your optimal health. Keto is not for everyone; however, I do think everyone should lower their sugar and starchy carbohydrate intake.  I will help you every step of the way with plenty of recipes to satisfy those cravings.  Most of my appointments are by phone, convenient for both of us.  

As a small business owner for over 13 years, I rely on referrals, so if you are not in need of my services, perhaps you know someone that might be. Please share with your friends and do not forget if you are on Facebook every time you like or share my posts you are helping me to reach more people and change lives.

The information in this article is intended for your educational use and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programs.

Starting Keto?


3 Important Things To Know Before Starting a Ketogenic lifestyle


Keto is short for a Ketogenic lifestyle or diet if that is what you want to call it. It involves putting your body into a state of nutritional ketosis. It is not the same as keto acidosis which is a medical condition related with high blood sugar levels.  It is not a diet but a way of eating. As most of you know diets do not work, we take off a few pounds only to gain the weight back as soon as we go off the diet. When you decide to start eating keto, you really must commit to it because it does take about 6-8 weeks to get your body really adapted to burning fat for fuel instead of glucose. It does not work well to eat foods that are not keto as it can take you out of ketosis and then it will take time again to get back to that state. You are better off to keep your body in this state for optimal benefits both for weight loss and health.  If you feel you must have something that you know is not keto, try to find a keto substitute such as Lily’s chocolate bars if you crave sweets. You are better off to avoid these foods in the beginning but if you must, a keto treat is better than a non-keto treat.



You should check your ketones. You can find the ketone test strips at any drug store or online. Many people will say they are a waste of money because they will stop working eventually. They will stop working at about 6-8 weeks, when your body becomes fat adapted. I feel like by that time you will know if you genuinely want to make a ketogenic lifestyle a permanent way of eating. At that point you may want to consider purchasing a ketone blood meter to check your ketones. I have had many clients that were frustrated that they were not losing any weight on keto and when I ask if they are checking their ketones that answer is usually no. When I ask what they are eating, they are usually including some non keto foods still and that is why they are not in ketosis. The test strips are a great way for you to measure and learn when you are in ketosis and you can even judge how they go up and down based on the foods that you eat.



You need to add more sea salt to your food. I like to use Redmond’s Real Salt. A good sea salt is not white. I also like Celtic sea salt, but it is more of a moist salt and does not do well in a shaker but works great to pinch out of a container at the stove.  These salts contain minerals which will be especially important so that you can avoid the keto flu when starting a keto lifestyle. In addition to adding more salt, I also like to supplement with an electrolyte drink in my first bottle of water each day. My favorite one is Ultima electrolytes. You just want to be sure there is no sugars with the electrolytes. Many of them on the market contain sugar or even undesirable artificial sweeteners.