NORTHWOODS COOKS: Reader shares Keto recipes

A previous column of keto recipes let a reader to share her success story.

A French onion pot roast pork made in a slow cooker is one of the recipes Robyn Wimmer enjoys as part of the Keto diet.
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Reader Robyn Wimmer, a Big Sand Lake resident, has first-hand experience with the Keto diet.

“Years ago, I was diagnosed as insulin resistant,” she said. “Knowing that eating a lot of carbs could push me toward diabetes, I started following a low carb diet and now have lab results in the normal range.

“The best part is I feel better, have more energy and sleep better. Keto is a high fat, low carbohydrate and moderate protein diet. When your body has low levels of glucose (carbohydrates), it turns to burning fat for energy instead of relying on blood sugar.

“It’s important to note that eating a Keto diet doesn’t guarantee you’ll lose weight. You cannot and should not switch back and forth between low carb and low fat diets. You’ll gain weight if you do that and in any case, it’s probably not healthy.

“If you’re interested in learning about the Ketogenic Diet, I recommend this article: ‘A Closer Look At The Ketogenic Diet: the Pros and Cons of A High Fat, Low Carb Way of Eating,’ at”


Wimmer added the disclaimer: “I’m not a dietician or doctor. Please check with your primary physician before beginning a Keto diet.”

Artichoke Spread

14-oz. can artichoke hearts, drained\u0009\u0009\u0009

1/2 cup full-fat mayo

8-oz. package full-fat cream cheese\u0009\u0009\u0009\u0009

1 clove garlic, peeled

1 cup grated parmesan cheese\u0009\u0009\u0009\u0009


3/4 tsp. dried dill weed

Preheat oven to 400 degrees.Place artichoke hearts in a food processor and process until smooth. Add the cream cheese, parmesan, mayo, garlic and dill weed to this mixture and process until it’s smooth and well blended. Transfer to a 9-inch pie pan. Bake in the preheated oven 10-15 minutes or until bubbly and lightly brown. Serve with bread, crackers or fresh veggies.

Extra Rich Cauliflower Mash

16-oz. bag frozen cauliflower

2 oz. full fat cream cheese

1/3 cup heavy whipping cream

1 Tbsp. butter


salt and pepper

1/4 cup shredded parmesan cheese, optional

Follow directions on the bag of cauliflower and drain after cooking. Place cauliflower in a food processor with the cream cheese, cream and butter. Process until smooth. You may need to do this in two batches. Salt and pepper to taste. Serve warm. You can make this ahead and put the mash in an oven-safe bowl. Top with parmesan cheese and warm in a 250 degree oven until heated through, about 15 minutes. Makes 6 generous servings.

French Onion Pot Roast

Recipe from “Easy Keto Dinners” by Carolyn Ketchum

1 beef chuck roast (about 3 lbs.)

salt and pepper

1 Tbsp. avocado oil

1 large onion, thinly sliced

1 cup beef broth

1 Tbsp. apple cider vinegar

1/2 tsp. onion powder

1/2 tsp. dried thyme leaves

1 bay leaf

2 Tbsp. salted butter, cut into 2 pieces

Season the roast all over with salt and pepper. In a large skillet over medium heat, heat the oil until shimmering. Add the roast and brown on both sides, 5 to 8 minutes.

Place half of the sliced onion in a 4-to-6 quart slow cooker. Add the broth, vinegar, onion powder, thyme and bay leaf. Place the roast on top and arrange the remaining onion slices over the roast. Place the butter on top of the roast.

Cook on low for 6 to 8 hours, until the meat is tender. Remove the roast and cut into thick slices. Discard the bay leaf.

Serve the roast with the onions and juices. Store leftovers in a covered container in the refrigerator for up to 3 days.

Readers are invited to submit four to five of their favorite recipes to enjoy, along with a note about what makes them special. Send recipes to or by mail to the Park Rapids Enterprise, 203 Henrietta Ave. North, Park Rapids, MN 56470 and they may appear in a future issue.

Related Topics: FOOD
Lorie Skarpness has lived in the Park Rapids area since 1997 and has been writing for the Park Rapids Enterprise since 2017. She enjoys writing features about the people and wildlife who call the north woods home.
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