Keto, Uncategorized

Mediterranean Roasted Cabbage Steaks

Photo & recipe courtesy inspectorgorgeous.com

Ingredients:

  • 1 small head cabbage, sliced into “steaks”
  • 4 oz basil pesto
  • 1 cup shredded Parmesan cheese
  • 2 oz feta cheese, crumbled
  • 2 small tomatoes, sliced
  • 5-6 marinated artichoke halves
  • 1 tbsp Mediterranean seasoning
  • Fresh basil, to garnish
  • Optional toppings: olives, mozzarella, mushrooms, roasted red pepper, etc.

Instructions:

  1. Heat oven to 400 and spray a large sheet pan with nonstick spray.
  2. Arrange the cabbage in a single layer on the sheet pan so the edges are all touching. Slather pesto on the steak halves and be generous as a lot will melt into the cabbage folds.
  3. Top with cheese and tomato and bake until the edges of the cabbage are crisp and all of the cheese is bubbly, about 20 minutes.
  4. Sprinkle with seasoning and basil. Serve hot with an extra scoop of pesto for dipping!

 

Keto Dairy Free, Uncategorized

Fudge Fat Bombs

Photo & recipe courtesy www.realbalanced.com

 

Ingredients:

  • 1 cup almond butter or, for nut-free, No-Sugar-Added SunButter Sunflower Butter
  • 1 cup coconut oil, at room temperature
  • 1/2 cup unsweetened cocoa powder
  • 1/3 cup coconut flour
  • 1/4 tsp powdered stevia OR 1-2 tbsp monk fruit sweetener, depending on sweetness preference
  • 1/16 tsp pink Himalayan salt

Instructions:

  1. Over medium heat in a small pot, melt and combine almond butter and coconut oil. To the same pot, add dried ingredients and stir until well combined.
  2. Allow mixture to cool slightly and taste test to determine if additional sweetener is needed. Add more as necessary.
  3. Pour mixture into bowl and transfer to freezer to solidify, approximately 60-90 minutes, OR pour into silicone mold (if you choose to use a silicone mold, skip steps #4 and #5 and just allow the fat bombs to solidify in freezer, about 2-3 hours).
  4. Once solidified, remove bowl from freezer and form into balls. Tip: regularly wash hands under cold water and wipe with dry paper towel to avoid coconut oil melting in hands. Place formed balls on a flat tray or plate and return to freezer for 15-20 minutes.
  5. Store fat bombs in airtight container in the freezer. When you want one, pop one out, allow to thaw for a few minutes, and eat up!

Tips: Stevia brands vary a bit in intensity, so it may be best to start with a smaller amount than the recipe calls for and add if necessary.

Keto Dairy Free, Uncategorized

Coconut Porridge

Photo & recipe courtesy www.dietdoctor.com

Ingredients:

  • 2 tbsp (1 oz) butter or coconut oil
  • 1 egg
  • 1 tbsp coconut flour
  • 1 pinch ground psyllium husk powder
  • 4 tbsp coconut cream
  • 1 pinch salt

Instructions:

  1. Add all ingredients to a non-stick saucepan. Mix well and place over low heat. Stir constantly until you achieve your desired texture.
  2. Serve with coconut milk or cream. Top your porridge with a few fresh or frozen berries and enjoy!

 

Keto, Uncategorized

Cauliflower Hash Browns

Photo & recipe courtesy www.dietdoctor.com

Ingredients:

  • 15 oz. cauliflower
  • 3 eggs
  • ½ yellow onion, grated
  • 1 tsp salt
  • 2 pinches pepper
  • 4 oz. butter, for frying

Instructions:

  1. Rinse, trim and grate the cauliflower using a food processor or grater.
  2. Add cauliflower to a large bowl. Add remaining ingredients and mix. Set aside for 5–10 minutes.
  3. Melt a generous amount of butter or oil on medium heat in a large skillet. The cooking process will go quicker if you plan to have room for 3–4 pancakes (about 3–4 inches each) at a time. Use the oven on low heat to keep the first batches of pancakes warm while you make the others.
  4. Place scoops of the grated cauliflower mixture in the frying pan and flatten them carefully until they measure about 3–4 inches in diameter.
  5. Fry for 4–5 minutes on each side. Adjust the heat to make sure they don’t burn. Be patient – if you flip the pancakes too soon they’ll fall apart!

 

Keto, Uncategorized

Italian Pesto Chicken Casserole

Photo & recipe courtesy www.dietdoctor.com

Ingredients:

  • 25 oz. boneless chicken thighs or chicken breasts
  • 1 oz. butter, for frying
  • 3 oz. red pesto or green pesto
  • 1¼ cups heavy whipping cream
  • 3 oz. pitted olives
  • 5 oz. feta cheese, diced
  • 1 garlic clove, finely chopped
  • Salt and pepper

For serving

  • 5 oz. leafy greens
  • 4 tbsp olive oil
  • Sea salt and ground black pepper

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Cut the chicken thighs or chicken breasts into bite-sized pieces. Season with salt and pepper.
  3. Add butter to a large skillet and fry the chicken pieces in batches on medium-high heat until golden brown.
  4. Mix pesto and heavy cream in a bowl.
  5. Place the fried chicken pieces in a baking dish together with olives, feta cheese and garlic. Add the pesto.
  6. Bake in oven for 20-30 minutes, until the dish turns bubbly and light brown around the edges.

 

Keto, Uncategorized

Herbed Garlic Chicken

Photo & recipe courtesy of www.dietdoctor.com

Ingredients:

  • 2 lbs chicken drumsticks
  • 2 tbsp olive oil
  • 5 – 10 garlic cloves, sliced
  • 1 lemon, the juice
  • ½ cup fresh parsley, finely chopped
  • 4 tbsp butter

Instructions:

  1. Preheat the oven to 450°F (225°C).
  2. Place the chicken pieces in a butter-greased baking pan. Salt and pepper generously.
  3. Sprinkle the garlic and parsley over the chicken pieces, and drizzle the lemon juice and olive oil on top.
  4. Bake the chicken until golden and the garlic slices have turned brown and roasted, about 30–40 minutes, depending on how large the pieces are. Lower the temperature a little towards the end.

Tips: This dish is great paired with cauliflower rice and any leftovers make a great salad addition!

Healthier People, Paleo, Recipes

Creamy Paleo Chicken Soup with Mushrooms and Kale

Creamy Paleo Chicken Soup with Mushrooms and Kale
  • 1 lb boneless skinless chicken thighs Cooked
  • 3 Tbsp ghee grass-fed butter, or refined coconut oil
  • 2 leeks white and light green parts only, chopped – You can sub in chopped onions, if preferred
  • 3 cloves garlic minced
  • 2 cups white button mushrooms sliced
  • 2-3 large handfuls kale roughly chopped (it should look like a lot since it cooks down so much)
  • 2 Tbsp + 2 tsp arrowroot starch or tapioca
  • 2 2/3 cups chicken bone broth
  • 2/3 cup organic coconut milk full fat
  • 2 Tbsp nutritional yeast (this is for flavor)
  • 1/2 Tbsp brown mustard
  • 2 sage leaves minced
  • 2 tsp fresh minced rosemary
  • Sea salt and pepper to taste
  1. Melt the ghee, butter, or refined coconut oil in a large saucepan over medium heat. Add the chopped leeks and cook until softened, then add the mushrooms and garlic. Stir to coat, then continue to cook another 2-3 minutes until soft.
  2. Meanwhile, whisk arrowroot into the broth until dissolved. Add the kale to the saucepan over the other veggies and gently stir (it’s a lot, it will cook down quickly though!) then pour in the broth and coconut milk. Whisk in the nutritional yeast and mustard until combined.
Raise the heat and bring to a boil, stirring. Lower the heat just a bit to avoid overflow, and continue to boil and stir until thickened, then turn heat to low.
Add in the chicken, fresh herbs and season with salt and pepper, to taste. Allow soup to simmer another few minutes before serving.
Gluten Free, Healthy Desserts, Recipes

High-Protein Blueberry Pancakes

Photo courtesy of Leaves of Life

Ingredients: 

  • 1 16-ounce tub of cottage cheese
  • 5-6 eggs
  • 1-2 heaping tbsp GF pancake mix
  • Salt and cinnamon to taste, if desired
  • 1 cup frozen wild blueberries
  • Coconut oil for frying

Instructions:

  1. Turn skillet on medium heat and add 2-3 tbsp coconut oil
  2. Blend top 4 ingredients until smooth
  3. Stir in (don’t blend) blueberries (best if used frozen to thicken batter)
  4. Fry on each side 3-4 minutes (a lid helps batter to cook more evenly)
  5. Top with maple syrup and enjoy!

Think outside the recipe: add flax seed, shredded coconut or other fruit to increase fiber and try topping with fresh fruit! You could also include a couple of sausage links.

Dairy-Free, Detox, Elimination Diet, Gluten Free, Recipes

Steel Cut Oats

Steel Cut Oats

Ingredients:

  • 1/2 cup steel cut oats
  • 1 cup water
  • Stevia to taste (optional)
  • Cinnamon to taste (optional)
  • 1/4 tsp vanilla (optional)
  • Pinch of salt (optional)

Instructions:

  1. Mix water, stevia, cinnamon, vanilla and salt in a pan on the stove.
  2. Bring mixture to a boil
  3. Add steel cut oats
  4. Return to boil
  5. Turn off heat and cover, but leave on burner.
  6. Allow to sit overnight on the stove.
  7. In the morning, top with your favorite toppings and enjoy!

Topping ideas: apples, berries, nuts, coconut crisps, shredded coconut, a dollop of Greek yogurt or nut butter.

 

 

Dairy-Free, Detox, Elimination Diet, Gluten Free, Recipes, Uncategorized

Overnight Oats

Overnight Oats

Ingredients:

  • 1/3 cup steel cut oats
  • 1/3-1/2 cup milk (any variety will work)
  • Stevia to taste (optional)
  • Pinch of salt (optional)
  • Cinnamon or vanilla to taste (optional)

Instructions:

  1. Mix stevia, salt and cinnamon in milk and shake to mix thoroughly
  2. Add steel cut oats and shake
  3. Put in refrigerator overnight
  4. In the morning, add your favorite toppings and enjoy!

Think outside the recipe:

For creamier oatmeal, add 1/2-1 tbsp chia seeds before allowing to sit overnight, or some Greek Yogurt after the oats have set overnight (the yogurt seems to inhibit the oats from soaking up the milk). Some topping suggestions: berries, nuts, coconut crisps or shredded coconut.

 

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