Keto Klub

Creating a Community of Keto Lovers in Calgary


Join Cindy Hardie as we talk about keeping keto over the summer by imbibing in some amazing Keto Mocktails. Cheers!

  • Keto 101 is for anyone who has heard of the ketogenic diet and wants to find out more, or who is interested in start a keto diet but is not sure where or how to start.
  • Our presentation will be An Intro To the Keto Lifestyle with Cindy Hardie. Cindy has been living the Keto lifestyle for over 3 years and has a lot of experience and knowledge to share on the benefits (and pitfalls) of Keto -  and how to get started.



We meet the 2nd and the last Tuesday of each month

Meetings are facilitated by CNF’s Cindy Hardie - who has been living the keto lifestyle for over 3 years

Keto meals are available from 5:30pm to 7:00pm

Meet and mingle, get to know other keto converts, sit and have dinner

Our featured speaker and topic starts at 6:30pm and usually ends at 7:15 (upcoming meeting details are above)

After the talk, there’s time for questions and more mingling



  1. Intro to Keto and how it works
  2. Intermittent fasting – how it works and is it right for you?
  3. Hormones and keto – are they related?
  4. Staying keto for the holidays – how to prepare and tips to know
  5. Keeping clear of sugar


                                     WHY JOIN THE KETO KLUB?



At each meeting we will have resident experts and professionals to answer your questions about going Keto and staying Keto



Research continues to support that going Keto can result in positive changes in your health; we’ll update you on the latest information



Everyone’s journey in Keto – and in health – is different and it’s always great to hear from others how they started and where they are at


There aren’t many places to eat a Keto friendly meal that is made just for you in Calgary, and each meeting will feature at least four delicious, hot and Keto friendly foods for you to enjoy


Whether you’re new to keto or have been living the lifestyle for a while, there’s always more to learn and explore


It’s fun to share recipes and tips about living a keto lifestyle and find out from others what works



  1. What is the cost to join? There is no cost to join the Klub! Our goal is to create a wonderful Community of Keto lovers.
  2. How much does the meal cost and do I have to eat? Regular café prices apply (by weight). You do not have to eat (but when you see the specially prepared keto dishes we think you won’t be able to resist!)
  3. Can I come to just hear the speaker at 6:30? Of course! Arrive whenever is convenient for you.
  4. I’m new to Keto – will there be information to help me get started? Absolutely! In addition to our trained staff there will be ample information to get you started. 




Low Carb Duck Ramen


  • 2 duck breasts, skin-on (340 g/ 12 oz)
  • 4 medium spring onions, sliced, white and green parts separated (60 g/ 2.1 oz)
  • 2 tbsp grated ginger (12 g/ 0.4 oz)
  • 1 small chilli pepper, sliced, seeds removed (14 g/ 0.5 oz)
  • large bunch Swiss chard or bok choy (300 g/ 10.6 oz)
  • 2 cups sliced Asian mushrooms such as shiitake, enoki or oyster (142 g/ 5 oz)
  • 6 cups chicken stock, chicken broth or beef bone broth (1.4 L) - you can make your own
  • 2 tbsp fish sauce (30 ml)
  • 2 tbsp coconut aminos (30 ml)
  • 1 lb drained kelp noodles (450 g), rinsed according to the package directions
  • 4 duck eggs or jumbo chicken eggs
  • sea salt and black pepper to taste

Optional: 2 tsp dried seaweed flakes such as wakame flakes, kombu, dulse or shony


  • 4 tsp Sriracha sauce (20 g/0.7 oz) 1 tsp per serving
  • 2 tbsp extra virgin olive oil (30 ml) - ½ tbsp per serving
  • 2 tsp toasted sesame oil (10 ml) - ½ tsp per serving
  • 2 tsp sesame seeds (6 g/ 0.2 oz) - ½ tsp per serving
  1. Prepare the duck breasts. Increase the temperature in the oven to 220 C / 430 F. Pat the skin with a paper towel to remove excess moisture. Score the skin and season with salt and pepper. Heat a medium pan over a medium-high heat. Place the duck breasts skin side down into the hot dry pan (no oil needed) and turn the heat down.
  2. As the fat is released, pour it over the breasts regularly and cook for 6-8 minutes or until lightly golden. Turn on the other side and cook for about 30 seconds just to seal the breasts.
  3. Place the breasts skin side up on a rack in a roasting tin and transfer into the oven. Cook for 10 minutes for rare, 15 minutes for medium or 18 minutes for well done. Reserve the duck fat for cooking the aromatics.
  4. When the duck is cooked, rest the meat in a warm place for about 10 minutes (do not cover or you will lose the crispness). Keep warm. When ready to serve, slice.
  5. Meanwhile, pour the leftover duck fat into a large pot (or use a tablespoon of duck fat or ghee to grease it). Place the white parts of the onions, plus the ginger and chilli pepper, into the pot. Cook over a medium-high heat until fragrant.
  6. Chop the chard stalks and leaves. Add the stalks to the pot and cook for 3-5 minutes.
  7. Add the chopped leaves, fish sauce, coconut aminos and chicken stock. Bring to a boil over a high heat. Once it starts simmering, reduce the heat to medium.
  8. Add the mushrooms and cook for about 5 minutes (Although I added whole enoki mushrooms, it's better to slice them first. Otherwise, they may not cook through).
  9. Add the kelp noodles and turn off the heat. Season with salt and pepper to taste. Optionally, add seaweed flakes.
  10. Place the eggs in a pot and fill with water, covering them by an inch. Bring to a boil over high heat. Turn off the heat and cover with a lid. Remove from the burner and keep the eggs covered in the pot for 7-8 minutes. This will leave the yolk partially runny. When done, transfer to a bowl filled with ice water and let the eggs sit for 5 minutes. To peel, remove from the ice water and knock each egg several times against the countertop or work surface to crack the shells. Gently peel off the shells.
  11. To assemble, pour the soup into bowls (about 2 cups per serving). Top with sliced duck breasts (half of the breast per serving), green parts of the spring onions, halved duck eggs (1 egg per serving), Sriracha, olive oil, sesame oil and sesame seeds.
  12. Enjoy hot. The contents of the pot can be stored in the fridge for up to 4 days. Store the duck breasts, egg and toppings separately and add before serving.

Recipe courtesy of





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