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The Red Tea Detox

Grilled Zucchini with Salsa Verde

Posted on March 16, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

Salsa verde is a delicious cool green sauce that is prepared raw or without cooking. The homemade salsa verde in this recipe complements a tasty grilled meal perfectly, as its flavors include a tangy bite from lemon juice and dijon mustard with a nice hint of seafood from anchovy fillets.

As much as I love to eat zucchini raw, there’s definitely something to be said for cooking it. When you grill zucchini, I find it really brings the taste of this vegetable out while giving it a nice, crispy bite. This grilled zucchini with salsa verde is definitely proof of that. The homemade paleo-friendly salsa verde sauce is full of flavors thanks to the great ingredients used, including garlic, capers, anchovy fillets, parsley, dill, lemon juice, cornichons, and dijon mustard.

Paleo-Approved Sauce, No Cooking Needed 

I love eating zucchini and make it a point to incorporate it into so many different paleo meals. I use it in salads, I spiralize them into veggie noodles to make delicious soups, and I even like to make tortillas out of zucchini. As a lifelong lover of barbecue though, something about grilled foods just resonates with me. Grilled zucchini is no exception, combining my love of the grill with my love of this healthy green veggie. Much like many other green veggies, zucchini is loaded with nutrients and antioxidants that have protective properties against diseases such as cancer. (1)

Grilling is One of the Healthiest Cooking Methods

Did you know that grilling is one of the healthiest cooking methods? It uses dry heat and requires little to no oil, so you don’t have to add unecessary calories to your dish. For those who aren’t a big fan of vegetables, grilling them helps caramelize their natural sugars and can really transform their taste and texture. Try grilling potatoes, onions, zucchini and carrots if you haven’t already. Fruits such as pineapple and peaches are also fabulous when grilled.

raw zucchini prep
prepping salsa verde ingredients

While grilled zucchini is enjoyable enough on its own, when you add in a salsa verde sauce, it becomes a meal that’s out-of-this-world good. The salsa verde in this recipe makes a sauce that has a distinct dill flavoring thanks to the use of cornichons and chopped dill. It doesn’t stop there though; by adding even more potent flavoring from the immune system boosting garlic cloves.

grilled zucchini

This salsa verde also uses anchovy fillets to add a nice and salty flavor to the sauce as well, so there’s no need to add more salt. Finally, to round it all out, the recipe calls for the addition of lemon juice and dijon mustard to add some tanginess to the sauce. All of these ingredients add up to make an unbelievable combination of distinct flavors, and when drizzled on the grilled zucchinis, make for an outstanding paleo meal.

paleo grilled zucchini with salsa verde recipe

My favorite thing about this recipe is that it’s incredibly easy to prepare a tasty paleo-approved meal in no time at all. In order to make the sauce, just process the ingredients and season it with salt and pepper until it has just the right taste that you’re looking for. Once the sauce is ready, it’s a simple matter of quickly grilling the zucchini and then drizzling it with the salsa verde. This is just one great example out of many on how making your own homemade paleo sauces really helps to enhance a meal.

Grilled Zucchini with Salsa Verde
2017-10-01 00:30:16

Serves 4
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Ingredients
  1. zucchini 4 large, trimmed and sliced lengthwise into 1/4-inch-thick slices
  2. 1 ½ tbsp olive oil
  3. salt
Salsa verde
  1. 3 tbsp olive oil
  2. 2 garlic clove
  3. 2 chopped cornichons
  4. 1 tbsp capers
  5. 2 anchovies filets
  6. ½ cup flat-leaf parsley
  7. 1 tbsp dill chopped
  8. ½ lemon, zested and juiced
  9. 1 tbsp dijon mustard
  10. salt, black pepper to taste
Instructions
  1. Heat a griddle pan over high heat. Brush the pan with ½ tablespoon of olive oil.
  2. Brush the zucchini slices with 1 tbsp of olive oil and sprinkle with salt.
  3. Grill the zucchini in batches for 4-5 minutes until really charred and softened.
  4. To make the salsa verde place the garlic, cornichons, capers and anchovies in a food processor and pulse until roughly chopped.
  5. Add the parsley, dill, lemon zest and juice, Dijon mustard, 3 tbsp of olive oil, 1-2 tbsp of water and pulse a few times to roughly chop the herbs.
  6. Season to taste with salt and black pepper.
  7. Drizzle the zucchini with salsa verde and serve.
Paleo Grubs http://paleogrubs.com/

After you try out this salsa verde, if you’re looking for even more great paleo-friendly homemade salsas, dips, and sauces to try out. These are excellent if you’re just getting started: 

Grilled Zucchini with Salsa Verde
Jess (Paleo Grubs)



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The Red Tea Detox

The Importance of Fish Oil and Probiotics in Pregnancy

Posted on March 15, 2018 By In Diet With disabled comments

David Perlmutter M.D. – Empowering Neurologist: The food, the facts, the science to control your genetic destiny.

Food allergies, and a specific skin condition called eczema, are rapidly increasing in the youth population. Now, in what may be the largest study of its kind ever performed, researchers are studying a woman’s diet during pregnancy, as well as duration of breast-feeding post-birth, to assess a child’s susceptibility to allergies, as well as risk for conditions like eczema and autoimmune disorders. British investigators, evaluating over 1.5 million people, have come up with some very compelling information.

The research is what’s called a meta-analysis, meaning that it is review of previous studies (over 400 in this case) involving over 1.5 million people, and dating as far back as 1946. The researchers discovered that there was a weak, but nonetheless demonstrable, relationship between breast-feeding and reduced risk of eczema during infancy, as well as reduced risk for type I diabetes. In addition, probiotics seemed to reduce the risk of allergic reactions to cow’s milk.

The data, however, was much more supportive of the relationship between taking a probiotic supplement while 36 – 38 weeks pregnant, and during the first 3 to 6 months of breast-feeding, and risk for childhood eczema. In fact, in those women taking probiotics, risk for eczema in their child was reduced by 22%. The scientist noted that most of the probiotics contained a bacterium called Lactobacillus rhamnosus.

Again, this is a meta-analysis study, not an interventional trial where people either get an intervention or a placebo. That said, scientists in Finland recently tried to determine if probiotics, given to pregnant women, might reduce the chance of their babies developing eczema. Women were selected if they themselves had allergies, as this increases the chances that their babies will develop eczema. The study involved several hundred women, half of whom were given a probiotic during their last two months of pregnancy, as well as during the first two months of breastfeeding. The other group received a placebo. The results of the study were dramatic: the risk of developing eczema in the probiotic group was an astounding 70% lower than the placebo group.

Getting back to this new report, women who avoided things like nuts, dairy, and eggs during pregnancy did not change the risk for allergy to these foods in their children, nor was there any relationship to eczema risk.

Allergy to eggs is extremely common in young children, occurring as often as 1 in 20. Fortunately, as many as 80% of children will “grow out” of this allergy. Nonetheless, the study found that when pregnant women took a fish oil capsule each day from 20 weeks pregnant through the first 3 to 4 months of breastfeeding, their child experienced an approximately 30% reduction in risk for egg allergy.

In commenting on this data, the lead author of the study, Dr. Robert Boyle from the department of medicine at Imperial College London explained:

Food allergies and eczema in children are a growing problem across the world. Although there has been a suggestion that what a woman eats during pregnancy may affect her babies risk for developing allergies or eczema, until now there has never been such a comprehensive analysis of the data… Our research suggests probiotic and fish oil supplements may reduce a child’s risk of developing an allergic condition, and these findings need to be considered when guidelines for pregnant women are updated.

Fish oil has long been recognized as playing an important role in brain development, likely because of its DHA content. DHA, like EPA, has important immune regulation activity, and this might well explain the relationship to reduced risk for egg allergy in this study.

The gut bacteria similarly play a critical role in regulating the immune system, and so it is not a huge surprise to see this dramatic relationship between probiotics and reduced risk for things like eczema.

To learn more about recommendations to consider during pregnancy, visit our dedicated Pregnancy Focus Area here on the site.

The post The Importance of Fish Oil and Probiotics in Pregnancy appeared first on David Perlmutter M.D..



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Slow Cooked Authentic Osso Buco

Posted on March 15, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

Osso buco is a relatively gourmet-style meal that is actually a whole lot simpler to prepare than you might initially think. Originating in Milan, it takes a couple of hours to cook, but as far as making the actual osso buco, it’s nice and easy as this recipe will show you. You’ll be making your own bouquet garni with rosemary, thyme, and a bay leaf. The rest of the recipe is classic osso buco, using the veal shanks cooked in a simmering sauce of olive oil, onion, garlic, carrots, celery, tomatoes, apple cider vinegar, and chicken broth. The end result is a mouthwateringly osso buco that’s high in protein and loaded with flavors.

Osso buco is a delectable meal from Milan, featuring juicy pieces of veal shanks that have been cooked in a delicious mixture of vegetables, broth, and traditionally, wine. This recipe makes it a touch more paleo-friendly by leaving the wine out of the equation and replacing it with apple cider vinegar, while still keeping every other delicious ingredient that you would expect to find in a good osso buco dish.

Tasty Veal Shanks That Fall Off the Bone

Veal shanks are one of my favorite ways to enjoy beef, and when cooked in this osso buco recipe, they are on another level entirely. It takes a homemade bouquet garni that you tie onto the shanks just to keep the meat on the bone in order to keep as much flavor as possible. Not only is the meat so tender that it falls apart on your fork, but it’s loaded with nutrients as well. Veal shanks are full of vitamins B3, B12, and zinc. They actually provide 100% of your daily recommended intake of these essential nutrients. (1)

For Best Results, Use a Dutch Oven

A Dutch oven is a heavy cooking pot that is used for braising. It’s usually made out of cast iron, but there are some that are made out of ceramic or aluminum. It takes a little longer to heat, but the results are well worth it, especially if you’re cooking for longer than an hour.

herbs for osso buco dish
raw veal shanks

The shanks are first browned for a few minutes each, and then eventually cooked for between 90 minutes and two hours. They are cooked for an extended length of time in order to absorb even more flavor from the onion, garlic, carrot, celery, and tomatoes. It ends up tasting like quite possibly the best stew you’ve ever had. After mixing all of these ingredients together, the apple cider vinegar is added in along with water and chicken stock.

veal shanks in dutch oven
slow cooked osso buco

Apple cider vinegar makes a great replacement for wine in the osso buco, helping to keep it in line as a paleo-approved meal. It adds just a touch of sour flavoring to the whole thing while providing plenty of nutritional benefits as well. Apple cider vinegar has been shown to help support weight loss, improve digestion, and lower blood sugar and cholesterol levels to help reduce your risk of heart attack and stroke. (2) Once the osso buco is finished cooking, just sprinkle with parsley and serve.

paleo osso buco recipe

Slow Cooked Authentic Osso Buco
2017-10-01 00:19:57

Serves 4
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Prep Time
20 min
Cook Time
2 hr
Total Time
2 hr 20 min
Prep Time
20 min
Cook Time
2 hr
Total Time
2 hr 20 min
Ingredients
  1. 2-3 sprigs fresh rosemary
  2. 2-3 sprigs fresh thyme
  3. 1 bay leaf
  4. 4 (1- to 1 1/2-inch-thick) pieces osso buco (veal shanks) (about 2 ½ pounds)
  5. 4 tbsp olive oil
  6. 1 onion, diced
  7. 2 garlic cloves, minced
  8. 1 small carrot, diced
  9. 1 stalk celery, diced
  10. 1 cup canned diced tomatoes
  11. 1 tbsp apple cider vinegar
  12. 1 cup water
  13. 2 cups chicken stock
  14. 3 tablespoons fresh parsley, chopped
  15. salt, black pepper to taste
Instructions
  1. To make the bouquet garni, tie the rosemary, thyme and bay leaf with twine.
  2. Pat dry the veal shanks with paper towels to remove any excess moisture.
  3. Secure the meat to the bone with the kitchen twine.
  4. Season each piece with salt and black pepper.
  5. In a large Dutch oven pot, heat olive oil over medium heat.
  6. Working in batches, add the shanks to the pot and brown all sides, about 3 minutes per side.
  7. Transfer browned shanks to a platter and set aside.
  8. In the same pot, add the onion, garlic, carrot and celery.
  9. Cook until soft and translucent, about 8 minutes.
  10. Season with a good pinch of salt.
  11. Add the diced tomatoes and mix well. Return browned shanks to the pot.
  12. Add the apple cider vinegar and water and cook for 5 minutes.
  13. Add the bouquet garni and 2 cups of the chicken stock and bring to a boil.
  14. Reduce heat to low.
  15. Cover with a lid and cook for 1 ½ -2 hours or until the meat is very tender and the sauce thickens.
  16. Remove and discard bouquet garni from the pot.
  17. Serve sprinkled with parsley.
Paleo Grubs http://paleogrubs.com/

You won’t believe just how tender the veal shanks become after cooking them in this osso buco recipe. Not only are they mouthwateringly tender, but the flavors infused in them from cooking them with a delicious combination of chicken broth, vegetables, apple cider vinegar, and especially the bouquet garni all combine to make this one incredible gourmet paleo-approved meal.

P.S. – If you’re looking for more great meal recipes that are similar to this one, here are a few of my favorite slow-cooked paleo meals for you to check out:

Slow Cooked Authentic Osso Buco
Jess (Paleo Grubs)



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Getting Serious About Your Weight Loss

Posted on March 14, 2018 By In Diet With disabled comments

It’s Week 11 of the first 2018 Low Carb Challenge, so we’re nearing the end and gearing up for a FUN spring challenge starting in mid April!

Note: You’ll find the Week Ten Weigh In inside the Facebook Challenge Group, or you can comment here on this post if you’re not participating in our Facebook group.

Keto SnacksDon’t Put Your Health, or Your Weight Loss Goals on HOLD.

You’ll just regret it!

If you find yourself saying things like: I’ll start tomorrow, there’s always next week, I’m almost ready, I blew it so what’s the point, I just don’t have the willpower, etc, etc etc…

Stop it, already! ?

Stop giving up, stop starting over, stop quitting on yourself, and STOP putting off what you KNOW you want.

Every day you wait, every bad choice, and every excuse you make for yourself just makes you feel worse. It makes you have less confidence and less willpower.

Each of those things turn into a REGRET… and regrets suck.

Plus it just makes it take longer to get where you want to be in your life, and to turn into WHO you want to be.

So just cut it out already, and MAKE your life awesome! It won’t happen with one choice or in one day. Nothing does, good or bad. It’s all the little choices we make one hour after the other that shape us into who we are – or who we want to be.

Weight Loss Commitment

 

You’re not just “shaping your body” with every decision you make (or don’t make). You’re also shaping your mindset. You either turn yourself into a more confident, happier person with more motivation & willpower… or you continue allowing yourself to be a less confident, unhappy and unmotivated person.

A few weeks from now you will either be SO GLAD you made the choices you did, or you will be full of REGRETS for the choices you made. The same goes for a few months from now, and a few years from now.

Take a moment to think forward, and decide how you want to look and feel 90 days from now… The same? Better? Worse? It’s totally up to you!

There’s no sense waiting or dragging it out.

You aren’t doing yourself any favors at all with that.

When you do get serious about your weight loss goals, and make that a priority – you’ll look back and ask yourself: “Why didn’t I do this sooner?!” …because the results feel AMAZING.

I can’t even put into words what THIS feels like for ME:

Keto Success - Low Carb Weight Loss Motivation

Do you know how long that took me?!

Too long. ? (YEARS!)

I got stuck on the “dieting roller coaster” of self-sabotage, giving in, giving up, getting mad, getting back on track, falling back off track.

It was nonstop on/off in/out and it was totally maddening. It was consuming, whether I was high or low. It’s all I thought about – and it got OLD.

I finally got sick of being all wrapped up in my head about it, day in and day out. It can really suck you down the rabbit hole.

So one day I just decided to QUIT. I didn’t quit eating low carb or quit on my goals, I quit making it so HARD. Because the truth is: it isn’t. We tend to make it harder than it should be, but I discovered that’s all so unnecessary.

One day out of the blue I just let it go, took a deep breath, and decided to LIVE MY LIFE. I woke up every day and chose to eat low carb for my health, and for my mental well being. I got more active, with a focus on having FUN instead of “exercising to lose weight.”

Getting Fit - Goals

 

Dieting sucks. It’s consuming, and you can get seriously obsessive about it. The day I stopped doing that was SO liberating! And guess what? The days turned into weeks that turned into months – and the results have been SO much better since then!

Plus I’m not driving myself totally batty all day every day anymore.:)

What Do You Do When You Reach Your Goal?

I get asked this all the time. I have not actually reached my own goal yet.

I weigh less than my original “weight loss goal” but I’ve weighed less than this (by about 5 pounds last winter). Not now or then did I ever consider myself “done” – or consider going back to my old lifestyle. I’m enjoying the “New Me” way too much!!

I still track my macros consistently and I pay attention to food quality and ingredients. It’s become second nature for me at this point. I’m aware when I’m being too sedentary or getting too complacent. My overall health and quality of life have become a PRIORITY, and it’s something I’m constantly improving.

You’ll discover that your weight loss goals turn into more of a health journey in the long run. You’ll change from someone who needs to lose weight, to someone who enjoys being and feeling healthy – and you’ll DESIRE anything that contributes to that feeling!

You’ll also discover that number on the scale that you give so much power and control… is not the bottom line. You can be “skinny fat” or lean and out of shape. You can have more muscle and less body fat and actually weigh a little more.

I still have some body fat to lose, but I also have a lot of toning and strengthening to do. Throughout my own weight loss journey I’ve lost fat, gained muscle, lost muscle tone, and seen myself at the same weight but a totally different size and body composition. It’s quite eye opening!

I don’t think you ever really reach your goal. You simply transform into someone with a totally different mindset, and on ongoing goal of being your happiest healthiest self. ?

I’m not done yet!

While I can pull off a great photo (with Spanx on! lol) and I am VERY proud of myself for what I have accomplished so far – and for sticking with it – I am nowhere near done. I still have so much I want to accomplish, and so many ways I want to improve myself and my health – and my overall body composition.

I feel SO good about taking control of my health & weight loss, and finally getting over the hump with tough stuff like emotional overeating and binge eating. I love the person I have become… so far.

I wrote this for me, as much as you.

I wrote this as much FROM my personal experience so far, as I did FOR myself where I am in my own weight loss journey at the moment.

I’m somewhere between looking back and looking forward. I’m still working on practicing self-love and self-acceptance every single day. I’m still working toward being my healthiest, leanest, strongest self. I’m still working through regrets for not getting back to my workouts…

Right now I’m coming out of a “comfortable phase” where I did find myself getting a little too complacent again. I caught myself though, and decided to get seriously refocused on my overall health – and also get back to my toning & core strength goals. (I want to feel STRONG inside and out!)

In my next post I’ll give you some things to consider (and test/try!) if you are not losing weight, or seem to be struggling with any real weight loss progress – because that’s MY issue lately, so I’ll share how I’m dealing with it, and what I’m doing about it.

Keep an eye out for that, and make sure you’re signed up by email so you’ll get it right in your inbox as soon as it’s published. ?

In the meantime, read this next: Weight Loss Motivation: Staying on Track & Sticking to Your Goals -or read it again, if you have already!;)

 

How are things going with you this week?

Don’t forget to weigh-in here, or in your comment below…

Leave a comment and let’s chat!:)

I really hope something in this note spoke to you today, depending on where you are with your goals and what you need most to get to the next rung on your own ladder. We’re all at our own place, but we’re in this together… *cheers*

Best,
Lynn Terry,
aka @LowCarbTraveler

p.s. The Low Carb Waffle Recipe I shared a few days ago also makes DELICIOUS low carb muffins and pancakes. ?

Nut Butter Recipes

You can use ANY nut butter in this recipe, but the best I’ve tried so far are the delicious flavored nut butters from Legendary Foods. Specifically: Apple Pie, Blueberry Cinnamon Bun and Pecan Pie Almond Butter. See Legendary Foods and use code LOWCARBTRAVELER for our special discount. ENJOY!

 

instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb

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Low Carb Snack Box

 





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How Late is Too Late for Coffee?

Posted on March 14, 2018 By In Diet With disabled comments

David Perlmutter M.D. – Empowering Neurologist: The food, the facts, the science to control your genetic destiny.

I, like many of you, have often wondered about the notion of drinking a cup of coffee after the evening meal. People often say things like, “I can’t drink coffee after 4PM or I won’t be able to sleep,” and this seems to make sense. Others, like myself, can enjoy a coffee after dinner seemingly without any consequences, as far as sleep is concerned.

To help shed some light on this issue, researchers publishing in the Journal of Clinical Sleep Medicine recently reported the results of study in which individuals consumed 400mg of caffeine 0, 3, or 6 hours prior to their normal bedtime. These folks were compared to a similar group of people who received a placebo. Sleep was measured by self-reporting as well as through the use of a portable sleep monitor.

The results showed that even when caffeine was consumed 6 hours before bedtime, there was a remarkable disruption of sleep. This was found to be associated with an average loss of sleep of 41 minutes as well as doubling the time it took these subjects to fall asleep. 

On the other hand, compared to placebo, caffeine consumption 6 hours prior to bedtime did not seem to affect the amount of wakefulness during the sleep period or the actual quality of sleep. Consuming caffeine 3 hours before bedtime, however, was clearly associated with disruption in the quality of sleep. 

Overall, the researchers of this small study of 12 individuals concluded that caffeine consumption at this dosage, and at these times prior to sleep, is significantly disruptive of this important and restorative bodily function.

My take on this report is that for those of us who might drink a coffee late in the day and don’t think much of it, the research would argue that there may indeed be consequences that are not readily apparent that could be harmful in the long run.

 So maybe decaf will turn out to be the best choice after dinner.

The post How Late is Too Late for Coffee? appeared first on David Perlmutter M.D..



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Creamy Chicken and Mushroom Pies

Posted on March 13, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

Pies make for excellent desserts, but that’s not all they’re good for. Savory meat and vegetable pies are a dinner staple in some parts of the world. However, paleo guidelines usually mean that pies are off-limits. That’s a thing of the past however, as there are now plenty of paleo-approved crust recipes around. This creamy chicken and mushroom pie recipe passes with flying colors with the use of sweet potatoes as the main ingredient in the crust. It’s not just the paleo-friendly pie crust that makes this meal so good though; it’s loaded with healthy vegetables and chicken that’s been coated in a deliciously creamy mushroom sauce.

This creamy chicken and mushroom pie recipe has everything that you could want in a delicious paleo-friendly meal: a fantastic homemade crust made with sweet potatoes, plenty of protein from the chicken, a great mixture of vegetables, and an awesome creamy mushroom sauce that rounds the whole thing out.This meat and veggie pie uses sweet potato for a pie crust while being absolutely loaded with healthy veggies and chicken in a creamy mushroom sauce.

Gluten-Free Pie Crust is the Best Pie Crust

 Whether it’s a homestyle country pot pie or a yummy apple pie, I just love pie. Part of that love comes from the deliciously flaky pie crust; it’s perhaps my favorite part of the entire pie. The only problem with that is most pie crust recipes are most definitely not paleo-friendly. So in order to continue my love of pies, I had to make some serious changes to my pie recipes.

Sweet Potatoes

This recipe is just one example of that. Sweet potatoes are an incredibly nutritious vegetable, as they are loaded with vitamins and minerals. They also are lower on the glycemic index than white potatoes, so they don’t provoke quite the same response in blood sugar levels as other starchy foods do. This makes them an ideal choice to make a pie crust even for individuals with diabetes. (1)

slicing raw sweet potato
simmered mushroom pie ingredients

Even the best gluten-free, grain-free pie crusts in the world can’t make a good pie all by itself, and that’s where a delicious filling comes into play. Thankfully, this chicken and mushroom pie recipe has that covered easily. It’s got a delectable combination of chicken, onion, garlic, carrots, celery, and mushrooms all cooked together with a fantastic thick and creamy sauce that has a base consisting of almond milk, arrowroot flour, and paleo-friendly wholegrain mustard. It also has a sprinkling of oregano for even more added flavor. This is definitely one pie that you won’t be able to get enough of.

paleo creamy chicken and mushroom pie recipe

Creamy Chicken and Mushroom Pies
2017-09-30 23:53:53

Serves 4
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Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
Ingredients
  1. 1 pound skinless boneless chicken breast, diced
  2. 3 tbsp olive oil
  3. 1 onion, finely chopped
  4. 2 garlic cloves, minced
  5. 10 oz button mushrooms, chopped
  6. 2 carrot, diced
  7. 2 celery stalks, diced
  8. 1 cup almond milk
  9. 1 tbsp arrowroot flour
  10. 1 tbsp paleo approved wholegrain mustard
  11. ½ tsp dried oregano
  12. ½ pound sweet potato, peeled and sliced into 1/6 inch thick slices
Instructions
  1. Preheat oven to 400ºF.
  2. Place the sweet potato slices in a bowl. Add 1 tablespoon of olive oil and good pinch of salt.
  3. Toss to coat and set aside.
  4. In a large pan heat 2 tablespoons of olive oil over medium heat.
  5. Add the onion and cook for 5 minutes.
  6. Add the chicken and cook for 4-5 minutes or until golden. Add the carrots and celery and cook, stirring occasionally, for 5 minutes or until soft.
  7. Add the mushrooms and cook for 3 minutes or until browned.
  8. Stir in arrowroot flour.
  9. Add the milk and cook, string constantly, for 2 minutes or until the sauce thickens.
  10. Stir in the mustard and dried oregano.
  11. Remove from the heat and season to taste with salt and black pepper.
  12. Divide the chicken mixture among 4 large ramekins or pie dishes, then top with sliced sweet potato.
  13. Bake the pies in the oven for 30 – 35 minutes or until sweet potato is fork tender.
Paleo Grubs http://paleogrubs.com/

Not only is the sweet potato pie crust one of the best crust replacements that I’ve ever tried, but the filling in these chicken and mushroom pies is downright delicious and hits the spot perfectly. I’m usually more partial to beef and vegetable pies, but the creamy mushroom sauce complements the chicken and vegetabels perfectly. It’s exactly the type of hearty homestyle meal that I try to make whenever I have some extra time on my hands. Well worth the extra effort and the family will love it.

PS. If you’re anything like me and you love this somewhat old school style of meal that takes you back to Grandma’s kitchen, you might be interested in checking out a few other great hearty recipes featured on the site. Here’s just a small sampling of a few of my personal favorites:

Creamy Chicken and Mushroom Pies
Jess (Paleo Grubs)



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Classic Cobb Salad (Paleo-Friendly and Dairy-Free)

Posted on March 12, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

One of the most common complaints that people have regarding salads is that quite often, they just don’t measure up when it comes to protein content. Sure, there are things like chicken caesar salads and other similar salads with an added protein content, but all too often lunchtime salads feature only a combination of veggies along with some dressing. While this is still quite a healthy meal option, it’s certainly lacking a little bit in the protein department. That’s where this protein-packed cobb salad recipe comes into the picture. Not only does it include chicken breast, but it also adds eggs and bacon for even more added protein. It also includes a delightfully tangy homemade dressing to really round out the whole thing.

If you’re looking for a salad option for lunch that features not only a great combination of fresh vegetables, but also adds plenty of protein to power you up for the rest of the day, then you have to check out this recipe for a protein-packed cobb salad. Loaded with chicken, eggs, bacon, and a great selection of veggies, this is one utterly satisfying and nutritious salad.

Easy-to-Prepare Salad That Has Everything You Need

This salad doesn’t just provide a fantastic amount of protein, it also adds in a nice dose of healthy fats in the form of monounsaturated fats provided by the addition of an avocado. A link has been established between avocado consumption and overall diet quality (1), so if you aren’t already including them in your paleo diet, now is a good time to start.

Avocados

Avocados are great not just because of the healthy fats found in them, but they also possess even more potassium than bananas and they are absolutely loaded with fiber. Along with the bacon though, the fat content in the avocados help to keep you feeling full long after you finish this salad. The protein content added by the chicken is just the icing on the cake that really makes this salad so satisfying.

chopping cobb salad vegetables
prepping meat and eggs

Plenty of Vegetables for Fiber and Satiety

On top of that, this salad has lettuce, tomatoes, and olives to provide you with plenty of flavor and nutrients. And of course, there’s a great homemade dressing to up the flavor of this salad even more. The dressing is perfectly tangy, combining apple cider vinegar with Dijon mustard to really add some extra bite to this salad.

Tip for Storing Salads

Have you ever stored your tossed salad in the refrigerator, only to come back to a wilted mess just a few hours after? That’s because salads are best served freshly dressed and eaten immediately after, not prepared in advance. You can still prepare your undressed salads and dressing in advance, though. What I like to do is portion out my salads into individual mason jars like these. The mason jars are dishwasher safe, but more importantly, they keep my salads fresh and ready to go. The layers go like this:

  • Bottom layer: dressing
  • Second layer: heavier chopped ingredients like cucumber, tomato, onion, beets, olives, capers, etc.
  • Third layer: heavier/ thicker greens like kale, spinach, etc.
  • Fourth/top layer: lighter greens like lettuce, celery leaves, arugula, alfalfa sprouts, etc.

As you can see, this salad truly has everything that you need when it comes to enjoying a healthy, balanced lunch. It’s loaded with protein, healthy fats, fresh veggies, and best of all, it’s incredibly tasty. The next time that anyone wonders how someone could eat nothing but a salad for lunch and somehow feel satisfied, be sure to share this cobb salad recipe with them so they can also see just how satiating salads can be.

paleo cobb salad recipe

Classic Cobb Salad
2017-09-30 23:46:11

Serves 4
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
For the salad
  1. 4 eggs
  2. 6 slices bacon
  3. 3 cups romaine or iceberg lettuce, finely chopped
  4. 1 cup cherry tomatoes, halved
  5. ½ cup black or green olives
  6. 1 avocado, peeled, pitted and diced
  7. 2 cups cooked chicken breasts, chopped
For the dressing
  1. ¼ cup olive oil
  2. 1 tbsp apple cider vinegar
  3. 1 tbsp Dijon mustard
  4. 1 ½ tsp honey
  5. salt to taste
Instructions
  1. Place the eggs in a saucepan.
  2. Fill with cold water, covering the eggs by an inch.
  3. Add salt. Bring the water to a rolling boil over high heat.
  4. Cover with a lid and remove from the heat. Let the eggs sits for 10-12 minutes.
  5. Drain and place the eggs in a bowl of ice water to cool.
  6. Cool for 10 minutes, peel and dice into small pieces. Set aside.
  7. To make the dressing, place all the ingredients in a small bowl and mix to combine. Season with salt to taste and set aside.
  8. Add bacon to a cold skillet. Cook for 15 minutes over medium heat, flipping once halfway through. Once cooked, place on a paper towel to drain and cool.
  9. Chop into small pieces and set aside.
  10. In a bowl, toss together finely chopped lettuce and dressing.
  11. Transfer to a serving platter.
  12. Top with chicken, avocado, bacon, eggs, olives and cherry tomatoes.
  13. Serve immediately.
Paleo Grubs http://paleogrubs.com/

P.S. – This cobb salad isn’t the only salad recipe that we offer with a high amount of protein. If you’re looking for a few other salad options for lunch that are just as satisfying and high in protein, check out these great recipes as well:

#1 – The Best Tuna Salad You Have Ever Had

#2 – Summer Salad with Poached Egg and Salmon

#3 – Spicy Avocado Chicken Salad

Classic Cobb Salad (Paleo-Friendly and Dairy-Free)
Jess (Paleo Grubs)



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March Low Carb Food List: 23 New Keto Products

Posted on March 12, 2018 By In Diet With disabled comments

The Keto Boxes are really popular and a lot of people ask me for my recommendation on which low carb subscription box is BEST. So last month I did a very detailed Keto Subscription Box Comparison on the top three companies, based on my personal experience with them all over several months.

This week I got all three March keto boxes, and have also been listening to feedback around the web on each of them, which makes me want to update my original review… maybe. ?

Here’s what’s in each of the 3 boxes THIS month… to give you a better idea what to expect month to month, and also to give you another low carb food list of interesting new keto products to check out!

Keto Box Review - March Low Carb Boxes with 23 new Gluten Free LCHF Products to Try

I’ve been working with Keto Krate the longest (almost 2 years), and work with all three companies on a sponsored and/or commission basis. I’ve been getting The Keto Box for more than six months, and Keto Delivered for a little less than that.

The three Keto Boxes I’m comparing are:

 

March Low Carb Food List: 23 New Keto Products

Confession: This is a little overwhelming for me every month. ?

We’ll start with a quick snapshot of what each of the three keto boxes looked like when they arrived, then I’ll give you a list of what’s inside each box.

I’ll include the best place(s) to get those products if something piques your interest and you want to try it out… along with my thoughts & personal experiences of course!

The March 2018 Keto Krate:

March 2018 Keto Krate Review

The March 2018 box from Keto Delivered:

March 2018 Keto Delivered Review

The Keto Box, March 2018:

March 2018 The Keto Box Review

 

Now for what’s inside! All the weird, fun, neat, interesting low carb products sourced from a variety of keto companies. That’s what makes these boxes so fun, because you never know WHAT you’re going to find in the box! ?

 

The Keto Box Review - March Low Carb Foods

The Keto Box, March 2018: 9 Low Carb Products

 

1. Lakanto Monkfruit Sweetener (30 packets)

These sweetener packets contain erythritol and monk fruit extract. Those are the only two ingredients. They are zero net carbs.

I haven’t tried this sweetener yet, so I’m not sure if it has an aftertaste or “cooling effect” like others. A whole bag of 30 individual packets is convenient for a sweetener on the go, though!

You can order it at Lakanto.com for $5.99 + shipping. You can get it on Amazon for $6.95 w/free shipping, but they only have the “classic” not the Golden.

It’s cheapest on Netrition for just $4.79 – especially if you already shop there and simply add it on to your order since they have low flat rate shipping, no matter how much you order.

2. Cave Fat Packs

A 4-serving packet of “Cave Fat Packs” – which I look at… and have no idea what to do with. ? lol. You can only order them in 5-pack boxes for 29.95 on CaveManShake.com, or $25.46 + Free Shipping on Amazon.

It says you can eat it right out of the bag, add it to your coffee, add it to recipes, etc. It’s basically just to “get your fat in on the go.” I don’t have any problem meeting my macros or getting enough healthy fats in my diet, but I’m sure I can get creative with it! ?

What’s IN it? Organic coconut milk powder, organic stevia and salt. That’s it. It’s THREE carbs per serving, with 4 servings per packet, and 90 calories (88 from fat).

From the reviews on Amazon it’s basically “powdered coconut milk” and has a sweet coconut flavor.

3. Oven Baked “Everything” ParmCrisps (2 Individual Serving Packs)

You can find these offline in a variety of flavors at stores like Walgreens, Kroger, Wal-Mart, Food Lion, Costco, etc. You can also get them on Netrition in individual packs and a variety of flavors, and mix and match your preferences.

When you break it down, they’re about HALF the price (per gram) on Netrition as they are on Amazon for the 3oz packs.

Anyway, this is a fun tasty low carb snack and I love individually sized / sealed products like this! They’re great to grab & go when I’m on the run, or to throw in my pack when I’m off for a hike. ?

4. Bacon’s Heir Rosemary & Sea Salt Pork Clouds (0.7 oz bag)

You can get these on Netrition in 5 different flavors & sizes. They’re zero carb and gluten free. You can buy them in individual packs there too, for only $1.29 – $2.49, so you can mix & match flavors. (They’re 3.75 per bag on Amazon and you have to buy 4 bags.)

I’m not a big fan of pork rinds, unless they’re plain and I toast them in butter & cinnamon. I need creative ideas for these! I suppose they would be great with a garlic herb cheese dip, but I prefer raw veggies in that…

Rosemary Sea Salt Pork Clouds, Gluten Free and Zero Carbs

 

5. People’s Choice Handmade Sea Salt & Pepper Beef Sticks

These are $6.00 on their website or on Amazon (plus shipping at either). I’ll eat these when I’m traveling or hiking, but I wouldn’t go out of my way to buy (or eat) beef sticks – and they are expensive.

Which is what I love about getting to try things like this in my boxes!

BUT, if you (or some guy you know!) loves beef sticks and beef jerky… look what I found on Amazon! Great gift idea for a low carb or meat-eating person in your life. ?

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6. Frutto D’Italia Olives from Sicily

Their website is in Italian, but you can find these on Amazon in 10-packs for $1.52 per ounce. ?

Again, that’s what I love about the variety in these boxes. I wouldn’t necessarily – okay, scratch that – I would never order olives online, but this will be a great food to toss in my bag or in my hiking pack when I’m on the go! ?

 

7. Greek Goodness Superfood Dressing

This 4 ounce bottle is $5.99 (+ $7.10 shipping!) on their website. It’s the same price on Amazon (and the same shipping cost).

The bottle boasts, “the healthiest superfood dressing on the market!” so I look forward to trying it. Another item I wouldn’t buy, but I’ll definitely make good use of this portable bottle!

And who knows, it might be amazing enough to get me hooked. ?

(I personally LOVE Primal Kitchen Dressings and they’re priced great for larger bottles, but of course not something I’d take on the go like this little bottle!)

 

8. Garlic & Herb F.I.T. Brine

F.I.T. stands for Flavor Infused Tenderizing. This 4 ounce package is $8 + shipping on their website, but you can get twice as much in an 8oz package on Amazon for only $12 (or 4x as much for only 2x the price with the 16oz) – PLUS free shipping. ?

 

9. Wild Foods Minis

I saved this for last because it came with a coloring book. Or I thought it did ? lol. It’s actually a detailed full-color recipe booklet for making fun keto stuff – like Dark Chocolate Matcha, Mexican Chocolate Fat Bombs, The Wild Shake, Wild Butter Tea, etc.

What is it? I’m not sure. I had to put on readers (magnifying glasses) to read the package, but I think it’s 4 discs of wild cocoa butter – maybe?

It says they’re great for traveling, but I’m not sure what to do with them, so I’m going to read up on it more at their website.

Wild Minis - and other WTH keto products, lol

 

Next up… this month’s Keto Krate box!

Keto Krate Review - March Low Carb Foods and Gluten Free Snacks

Keto Krate, March 2018: 8 Low Carb Products

 

1. Creation Nation Energy Bite Mix

You can only get this on their website right now (link above), but they are “coming soon” to Whole Foods stores! It’s a no-bake mix and it’s described as “chocolatey with a coconut crunch” and there are all kinds of creative ways to use it – to make keto bars, fat bombs, “bullet proof balls” etc.

They give you several options on the back of the package, but I want to make the balls with coffee instead of water (yum!) ? and half with coconut oil and half with Pecan Pie Almond Butter.

This was the product that piqued my interest most this month! ?

I have some sugar free honey I could use too (from Netrition), if I want to sweeten them up a bit – per the instructions on the package.

Creation Nation Energy Bite Mix

 

2. No Cow Peanut Butter Protein Cookie

I have tried to like several D’s Naturals / NoCow products with no luck, so I’m not overly excited about trying this cookie. ?

You can get them in 3 flavors, but you can only buy them by a box of 12.

A dozen is $22.99 on Netrition, they are $29.99 on Amazon (free shipping), and they are $23.99 + Shipping on the website.

No Cow Protein Cookie

 

3. Raw Food Cashew Crunch Flax Crackers

I haven’t tried these yet, but they look much tastier than traditional flax crackers so I’m hopeful! ? The site says they taste like a “buttery pretzel” and they are gluten free, grain free, paleo friendly and full of Omega 3’s.

They are $6.99/bag + shipping on the website, but on Amazon for only $5.64 each if you buy four (+ 4.99 shipping).

If you buy 4 bags on the website it’s $27.96 + Free Shipping (40 cents more than Amazon). If you only buy 2 bags, it’s $13.98 + $7 shipping.

 

4. Volpi Chorizo Flavor Salame Stix

I can’t find this online anywhere, to order I mean, but you can see it on their website here. This is definitely a specialty product, and sounds pretty good: “Dried Spanish Inspired sausage with smoked paprika, fresh garlic, herbs and spices.” (1 carb)

In Tennessee, Publix is the only store that carries them.

Keto Krate Meat Sticks - March 2018

 

5. Ayoba-Yo Droewors Air-Dried Beef Sticks

(shown above) These feel kinda tough. I’ve gotten them in boxes before but have never tried them. I usually give the beef sticks to my son.;) They sent us the Grass Fed Beef version in this box. You can get them on Amazon with Free Shipping.

 

6. CocoPolo Elderberry Milk Chocolate Bar

This must be a new flavor because it’s not on Netrition OR Amazon yet, but I’m anxious to try this one!! ? My favorite EVER from this brand is the Toasted Hazelnut bar. YUM

You can only buy them by the case on Netrition but they have quite a few flavors, in both milk and dark chocolate. They are $74.46 for 10 bars on Amazon ? and $42.99 for 10 bar cases on Netrition. ?

You can shop variety packs on their website though, and they offer free shipping on orders over $60.

CocoPolo Elderberry Keto Chocolate Bar

 

7. GAEA Chili & Black Pepper Pitted Green Olives

Last month there was a Marinated Cauliflower Snack from this same company that I still haven’t tried yet (in The Keto Box, not the February Keto Krate).

It kinda intrigued me and sorta scared me, lol.

Maybe I’ll eat these two together – spicy olives and marinated cauliflower. ?

These are expensive on the website as 8 or 10 pack cases, but you can order a small 3-flavor variety pack on Amazon to try different flavors.

 

8. Garlic Parmesan Gourmet Walnuts

I have no idea how good these walnuts are, but the BAG was FUN to read -lol. Great packaging! They have A LOT of different flavors on their website and they sell individual packages or in bulk.

Some of the flavors look really fun, like: chocolate espresso, banana, buffalo, etc – but I haven’t checked the carb count on those flavors. The garlic parmesan walnuts are only 3 net carbs per serving. They also make walnut butter. ?

Crazy Go Nuts Walnuts

Instead of eating these walnuts as a snack, I think I’ll bake cheddar spinach garlic walnut biscuits (my usual spinach biscuit recipe + walnuts!) and eat them hot with cream cheese spread on them. What do you think??

 

Last but not least, the March box from Keto Delivered…

Keto Delivered Review - March Low Carb Food List

Keto Delivered, March 2018: 7 Low Carb Products

 

1. Sunniva Super Coffee – Vanilla Bean

This is like a BPC (Bullet Proof Coffee) to-go, and the full 12oz bottle is only 1 carb. I haven’t checked the carb count on the other flavors yet, but Amazon has a variety pack with all 4 flavors that is a good deal to try them all: $14.99 + Free Shipping ($3.75/ea).

Otherwise you have to get them on their website in a case of 12 (3 of each flavor) for $35.99 + $6.25 shipping (to my address) which comes to $42.24 or $3.52 each.

2. Legendary Foods Pecan Pie Almond Butter ?

This is a FAVORITE of mine!! And it’s not a small sample jar either, but a good sized 12 ounce jar. You can get this on Amazon, but it’s $2 more there.

I have a coupon code for their website (LOWCARBTRAVELER) so you’ll save 10% AND $2 – and they offer free shipping there too.

This is the amazing nut butter I use to make low carb waffles, pancakes & muffins. ? DELICIOUS! It’s great straight out of the jar, to make low carb candy, fat bombs, use in recipes, or eat on those Cashew Flax Crackers that came in this box TOO.:)

Legendary Foods Pecan Pie Almond Butter

* Our coupon code for Legendary Foods is: LOWCARBTRAVELER

 

3. Raw Food Cashew Crunch Flax Crackers (More!)

I haven’t tried these yet, but they look much tastier than traditional flax crackers so I’m hopeful! ? The site says they taste like a “buttery pretzel” and they are gluten free, grain free, paleo friendly and full of Omega 3’s.

They are $6.99/bag + shipping on the website, but on Amazon for only $5.64 each if you buy four (+ 4.99 shipping).

If you buy 4 bags on the website it’s $27.96 + Free Shipping (40 cents more than Amazon). If you only buy 2 bags, it’s $13.98 + $7 shipping.

 

4. Strollo’s Garlic Beef Jerky

Blech. I don’t like beef jerky, lol. I often eat it anyway though, usually when I’m out hiking. It does make for a good compact trail food along with nuts & things.;) But I’m not sure about GARLIC beef jerky…

… and, just look: StrollosBeefJerky.com ? I have no words, lol ?

It’s $22.50 for a 6-pack on their website.

 

I do like this Chef’s Cut Buffalo Chicken Jerky though – it’s delicious! Especially dipped in ranch. ? I think I got that in one of my very first Keto Krate boxes…

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5. Miracle Noodle “Spaghetti” Shirataki Noodles

While we’re on the topic of iffy / yucky… these things scare me. ?

I have YET to try shirataki noodles. I need to get brave and just do it already! ?

You can get them on Netrition in individual packs and mix and match types (rice, pasta, noodles, etc). This Spaghetti version is only $2.99 on Netrition. You can also get them on Amazon in a 6-pack for $22.09 & free shipping.

It’s a better deal to mix & match on Netrition and take advantage of the low flat-rate shipping no matter how many things you order.

 

6. ChocoPerfection Almond Dark Chocolate Candy Bar

ChocoPerfection makes good candy bars! Netrition no longer carries these, so you can only get them on the chocoperfection website or on Amazon – and only in bulk.

They do offer a variety pack on Amazon, but it’s slightly cheaper on their website with free shipping here.

7. LonoLife Chicken & Beef Bone Broth Portable Packets (4)

This is the kind of thing I really LOVE! ? It’s so nice to have a savory drink or bone broth on the go, that’s just done-for-you and portable so you can have it on hand.

Like most products you can only get these in bulk, but you can get a case of 10 portable sticks for 19.99 + free shipping on Amazon. It’s the same price on their website here BUT you only get free shipping if you spend over $50.

I haven’t tried this brand ^ yet but look forward to comparing it to the Keto Broth I’ve been using a lot lately.

 

So there you have it… 23 different, interesting, fun, weird keto products and low carb foods in this month’s 3 March Keto Boxes. ?

All of the March boxes are sold out as far as I know, but here are the links & the promo codes for the first two if you are interested in getting a monthly box yourself – or switching from one to another:

 

There were LOTS of great products in last month’s boxes too, so I’ll give you a quick “top products” list so you don’t have to refer back to the Keto Box Comparison Review post to see those:

 

I hope this gives you some ideas for new low carb products to try (or NOT, lol) or at that you at least had FUN browsing through all the various keto products that are hitting the market lately. ?

I can’t wait to try a few of these things.

Some… I’m not so sure about, lol.

What about you? Do you subscribe to a monthly keto box, and if so – which one do you get, and what was your favorite product this month? ?

Best,
Lynn Terry,
aka @LowCarbTraveler

 

instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb

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The Empowering Neurologist – David Perlmutter, MD and Dr. Sarah Hallberg

Posted on March 11, 2018 By In Diet With disabled comments

David Perlmutter M.D. – Empowering Neurologist: The food, the facts, the science to control your genetic destiny.

Do medications “treat” type 2 diabetes? The answer is “no.” While there is a fairly robust list of drugs commonly prescribed by physicians for this situation, these pharmaceuticals tend to treat only the consequences of the disorder, like elevated blood sugar.

In this segment of The Empowering Neurologist,  I have the great pleasure of interviewing one of the most forward thinking experts in diabetes in the country, Dr. Sarah Hallberg. This is her second time on the program, and with good reason. She and her team have just completed a study in which they demonstrate profound success in actually treating diabetes using a closely monitored ketogenic diet.

The results of this interventional trial are nothing short of astounding, as you will see. Keep in mind that it’s not just the fact that the intervention group adhered to the ketogenic diet, but the very close monitoring and supervision they received that must also have played a role in their results.

The post The Empowering Neurologist – David Perlmutter, MD and Dr. Sarah Hallberg appeared first on David Perlmutter M.D..



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Steak with Homemade Cucumber Salsa (Healthy and Satisfying)

Posted on March 11, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

When thinking of a paleo style diet, or more specifically, thinking about the types of foods that were mostly eaten by our ancestors, is there anything more paleo than a juicy piece of beef? After switching to a paleo diet, I was so glad that I could still eat as much beef as I wanted since I’m a sucker for a good steak. And this steak with cucumber salsa recipe is one fantastic way to enjoy a juicy piece of steak. It has two things that I absolutely love — a delicious steak seasoned to perfection with salt and pepper combined with a perfect homemade salsa featuring cucumbers, chopped dill, and apple cider vinegar.

Steak and salsa. Two of my absolute favorite things to eat combine delightfully in this recipe for steak with cucumber salsa. It’s the perfect blend of flavors -- the juicy taste of steak perfectly seasoned with salt and pepper along with the tangy taste of the homemade salsa make for an excellent meal that will leave your taste buds absolutely tantalized.

The Perfect Paleo-Approved Homemade Salsa 

I love mixing and matching different ingredients to make my own homemade paleo-friendly dips, sauces, and salsas. If you’ve never tried steak that’s been topped with the right kind of salsa, you’ve definitely been missing out. Once you try out this recipe you’ll see exactly what I’m talking about as this cucumber salsa is unbelievably good. It’s simple to make as well, only requiring four ingredients: cucumber, fresh dill, apple cider vinegar, and olive oil.

Cucumber has tons of wide-reaching health benefits. It’s great for your skin, it’s a natural headache remedy, it’s full of vitamins, minerals, and antioxidants and it even helps you stay hydrated thanks to its water content. (1) The fresh dill is chopped up and added in with the cucumber slices to provide additional flavoring and even more health benefits. Herbs and spices have been studied extensively and they have been shown to play an important role in preventing the development of certain cancers. (2)

chopping cucumbers
prepping raw steak

Olive oil and apple cider vinegar round out the salsa. Olive oil has a moderate amount of monounsaturated fatty acids which help to protect your heart and cardiovascular system, reducing your risk of disease. (3) Meanwhile, the apple cider vinegar helps to lower your blood pressure, support weight loss, and lower cholesterol. (4) It all adds up to a terrific homemade salsa that’s not only unbelievably tasty, but incredibly good for you as well. After grilling your steak, top it with half of your salsa mixture that you’ve prepared and you’re all set to enjoy a satisfying meal that’s both high in protein and full of all the great health benefits described above.

paleo steak with cucumber salsa

How Do You Like Your Steak?

Cooking your steak at specific internal temperatures is key to preventing your protein from turning into a hockey puck. Salmonella, Escheria-coli (E-coli), and Listeria monocytogenes are just a few examples of food-borne illnesses that you could prevent just by cooking your food properly. We recommend a good digital thermometer and a temperature guide such as the one shown below:

  • Rare – 125-130°F
  • Medium Rare – 135-140°F
  • Medium – 140-145°F
  • Medium Well – 145-150°F
  • Well Done – 155-165°F

This is one tasty way to enjoy a good steak. It contains plenty of protein and saturated animal fats (which aren’t as bad for you as you may think!) along with the added benefit of heart-healthy omega-3 monounsaturated fats from the olive oil. The apple cider vinegar content makes it easier to digest the beef and provides plenty of benefits for you as well. All in all, this is one of the more simple and straightforward paleo meals to prepare. And that’s exactly what’s so great about it; it’s nothing fancy but it gets the job done.  

Steak with Homemade Cucumber Salsa
2017-09-24 09:53:59

Serves 4
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 1 ½ pound cucumber, peeled and cut into 1⁄6″ pieces
  2. 1/3 cup apple cider vinegar
  3. 2 tbsp chopped dill
  4. ¼ cup olive oil
  5. 1 ½ pound flank steak
  6. salt, black pepper to taste
Instructions
  1. In a bowl place the cucumber, apple cider vinegar, dill, and 2 tbsp olive oil and toss to combine.
  2. Season to taste with salt and pepper and set aside.
  3. Pound the steak lightly with meat mallet to about 1⁄2″ thick.
  4. Season generously with salt and black pepper and brush with remaining olive oil.
  5. Preheat a cast-iron grill pan over high heat.
  6. Grill the steak 2-3 minutes per side.
  7. Transfer to a cutting board and let rest for 10 minutes.
  8. Slice thinly and arrange on a platter.
  9. Top with half of salsa and serve.
  10. Serve the remaining salsa alongside.
Paleo Grubs http://paleogrubs.com/

P.S. – If you’re concerned about eating beef because of the saturated fat content, check out this article that goes over why beef (and more specifically, grass-fed beef) is actually a great addition to a paleo diet.

P.P.S. – After reading through that article, you might be looking for some more great paleo recipes that use beef. We’ve got you covered. Check out a few of these awesome paleo-friendly beef recipes:

Steak with Homemade Cucumber Salsa (Healthy and Satisfying)
Jess (Paleo Grubs)



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