About Murray
Welcome to Murray’s Kitchen
Because healthy living starts at home.
I have had the privilege of serving my community almost my entire life. I started with a paper route for the Houston Chronicle at age 9, then cleaning kennels at Briarcrest veterinary clinic from age 13-17, then becoming a lifeguard. I joined the Marines after high school at the age of 19 until 26. I started bussing tables, part time in the restaurant business while in the Marines to make ends meet. That restaurant job turned into an over 20-year passion for cooking, and the restaurant and wine industry. I am still actively involved in the restaurant and wine business to this day. Now I'm use all my knowledge and experience to on help restaurants educate their guests on how to eat healthy and low carb meals that are "Murray approved " when dining out! I did love every minute in the restaurant and wine industry. It was a blast! A good time that almost killed me! In September of 2018 I was morbidly obese, as you can see in the photo above. I weighed well over 400 pounds, I was a type 2 diabetic, I had stage 1 Cirrhosis of the liver, MASSIVE hypertension (my BP was 235/190), plus many other medical issues all directly related to OBESITY. In short, I was dying. My wife and I have four young boys and at the time they were ages 7, 4, and twins that just turned 1. Thats is when my cardiologist gave me the great news that he would be AMAZED if I lived another 5 years.
Let that sink in!
Well, at that time modern medicine had ZERO answers for me and how my personal metabolism worked. In fact, the absolute best advice I was given to start my journey to SAVE MY LIFE was from my cardiologist. After telling me that basically I had 5 years left to live he said, cut SUGAR out of your diet completely! "It's a KILLER!" In fact, much of the advice all other doctors, and medical professionals gave me at that time in my life is the exact opposite of how I live now. How I live now is how I will thrive the rest of my life. It has given me TWO more years with my FAMILY than modern medicine said I had to live. AND I AM JUST GETTING STARTED! I now KNOW that the majority of advice and guidance given to me by modern medicine 7 years ago was contributing to my weight gain and would have killed me!!
Let that sink in!
I started to educate myself and I discovered how to eat a low carb diet and FASTING! In less than 3 years I was able to make the necessary changes to save my life! I was able to adapt a low carb lifestyle and easy intermittent fasting into my daily routine. With these two very simple changes to my life and routine I was able to lose my first 150 pounds in about a year and a half and never look back. I am now able to lose all the weight I want when I want by simply cutting out carbs and light intermittent fasting!!! Now I do both intermittent fasting and long-term fasting combined with a low carb lifestyle. (Long term fasting is any fast more than 24 hours and only the crazy people do it. lol) I just completed a 21 day fast in August 2025 where I only had coffee, green tea, and water for 21 days. I lost 47 pounds and felt better than I ever had in my LIFE!!(NO JOKE!) In fact, the only reason I stopped my 21 day fast was my birthday was coming up and I did not want to fast on my birthday. I am currently two weeks into a fast I am calling 60 in 90. I am fasting for 60 out of the next 90 days. Then I plan on doing another 21 day fast starting the second week of January 2026!
21-day fasts are exceptionally dangerous if you do not know what you are doing. Do not attempt any fasting, intermittent or long-term fasting without professional and medical supervision!!!!!!!
This is not a site about FASTING. This kitchen, this site, and this community is all about sharing what works to achieve your health goals and possibly save your life. FASTING and a low carb lifestyle LITERALLY SAVED MY LIFE!!! I can't wait to see what works for you!
You’ll find easy, delicious recipes, fasting tips, mindset motivation, and practical health advice you can actually use. Whether you’re just starting your journey or already down the path, there’s room at the table for you here.
Click Logo to Learn More
What is Murray cooking this week?
KETO FRENCH TOAST
LOADED BROCCOLI, RICE, & CHEESE CASSEROLE
KETO FRENCH TOAST
This Keto French Toast is everything you love about the classic—crispy edges, custardy middle, and that sweet cinnamon-vanilla flavor—just without the sugar crash. It’s made with low-carb bread, simple ingredients, and a golden sear that’ll have you thinking you’re cheating (but you’re totally not).
RIB ROAST
LOADED BROCCOLI, RICE, & CHEESE CASSEROLE
KETO FRENCH TOAST
Perfectly Prepared Medium Rare Rib Roast. Super tasty and a great low carb option for any meal!!
No breadcrumbs, no sugary glazes—just quality meat, fresh herbs, garlic, and a perfectly crisp crust from a slow roast done right.
LOADED BROCCOLI, RICE, & CHEESE CASSEROLE
LOADED BROCCOLI, RICE, & CHEESE CASSEROLE
LOADED BROCCOLI, RICE, & CHEESE CASSEROLE
Very low carb, packed with healthy fats, vitamins, minerals, and so many of the nutrients your body needs and it tastes pretty AMAZING!! This Loaded Broccoli, Rice & Cheese Casserole is pure comfort food without the guilt. It’s creamy, cheesy, and full of flavor, made with smart swaps like cauliflower rice and real, whole ingredients that help you stay low-carb while still feeling full and satisfied.
Beef and Bird Breakfast Tacos
Beef and Bird Breakfast Tacos
LOADED BROCCOLI, RICE, & CHEESE CASSEROLE
Packed with protein and full of flavor, these low-carb breakfast tacos are the perfect way to kick off your day. With fluffy eggs, savory Murray’s Kitchen Gourmet Roast Beef, a scoop of Super Duper Guacamole, sharp cheddar cheese, and a warm low-carb tortilla to wrap it all up. It’s a powerhouse combo that’ll keep you full and energized without the crash.
THE TRIPLE H SANDWICH
Beef and Bird Breakfast Tacos
THE TRIPLE H SANDWICH
Also known as the Healthy Manwich, this is comfort food with a serious glow-up. It’s a sloppy joe-style sandwich that skips the sugar and junk but keeps all the bold, saucy flavor. Whether you’re low carb, keto, or leaning ketovore, this one hits the spot—hearty, satisfying, and packed with protein. Serve it on a low-carb bun, in a lettuce wrap, or straight-up with a fork. Either way, it’s a winner.
SUPER DUPER GUACAMOLE
Beef and Bird Breakfast Tacos
THE TRIPLE H SANDWICH
It’s not just delicious, it’s loaded with health benefits that make every bite worth it! This powerhouse dip is packed with antioxidants and phytonutrients that support cancer prevention, brain health (hello, Alzheimer’s and dementia protection!), and stronger bones thanks to a healthy dose of vitamin K. It also helps regulate blood pressure, blood sugar (perfect for prediabetics and type 2 diabetics), supports heart health by reducing plaque buildup, and even boosts your skin and hair health!
Transform your health with Murray's Kitchen Recipes!
Transform your health with Murray's Kitchen Recipes!
Transform your health with Murray's Kitchen Recipes!
Click here for full recipes of items shown above and more!
Contact Us
We love our customers, so feel free to contact me during normal business hours.
Murray's Kitchen
Hours
Open today | 09:00 am – 05:00 pm |
