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The Red Tea Detox

Easy Low Carb Waffle Recipe ~ Gluten Free, Thick & Fluffy, with a Surprise Ingredient!

Posted on March 10, 2018 By In Diet With disabled comments

This is not an original Low Carb Waffle recipe.

I didn’t come up with this brilliant idea on my own, lol. ?

Low Carb Waffles - Recipe for Gluten Free, Keto Waffles

I got the recipe in a recent Keto Krate box that included Legendary Foods Pecan Pie Almond Butter and I wanted to share it with you, and show you all the fun ways I’ve been experimenting with it…

Nut Butter Waffles Recipe

That’s one of the features I love most about that box specifically: the inserts they include with creative recipes for the products inside. I’m NOT creative in the kitchen, so it’s fun to experiment with new foods & recipes every month!

I’m working with both companies so I have discount codes for you for both, which also means I earn commission on referrals, but this Low Carb Waffle Recipe stands on it’s own with very simple low carb ingredients you probably already have. ?

Keto Krate
(promo code: FIVE2018)

Legendary Foods
(discount code: LOWCARBTRAVELER)

I never even considered cooking or baking with nut butters!

What a brilliant idea… ?

The Legendary Foods Pecan Pie Almond Butter is so delicious you could literally eat it straight out of the jar off a spoon (and I have! lol), but the recipe intrigued me so I decided to try it out… after several other low carb waffle FAILS over the years. ?

I have NEVER had a low carb waffle come out so thick, fluffy and PERFECT before! My attempts always ended up in a mess I had to scrape out of the waffle maker, lol.

These low carb waffles though, are beautiful! The recipe is consistent and foolproof, so they come out perfect every single time…

Fluffy Low Carb Waffles - Simple Recipe with a Surprise Ingredient!

^ Those were Peanut Butter Chocolate Chip Low Carb Waffles ^ ?

Let’s get on with the recipe already… you’re going to love this one!!

 

Gluten Free, Keto-Friendly Low Carb Waffle Recipe

Ingredients:

  • 1/2 cup Pecan Pie Almond Butter, room temperature
  • 4 Large Eggs
  • 2 TBSP Melted Butter or Coconut Oil
  • 1/4 Cup Almond Flour
  • 1 TBSP Sweetener
  • 1 tsp Baking Powder
  • 1 tsp Cinnamon
  • 1 tsp Vanilla
  • 1/4 tsp Salt

The cinnamon and vanilla are optional, and I used half the sweetener it called for, but feel free to experiment to suit your taste preference.

I use and prefer Sweet Like Sugar as the sweetener, but also tried Swerve and the recipe came out the same with both.

You can use ANY kind of nut butter in this recipe. I’ve experimented with several myself. But the Legendary Foods flavored nut butters were definitely the best!

Especially Apple Pie, Blueberry Cinnamon Bun and Pecan Pie almond butters.

If you use a plain nut butter, you might want to add blueberries and/or chopped nuts to give them more flavor.

Low Carb Waffles - Gluten Free, Keto Waffles Recipe

Directions:

Stir together the first three ingredients until smooth. Add the other ingredients. Mix well. Grease your waffle iron and add about 1/3 – 1/2 cup of batter. Cook until deep golden brown. Repeat. Serve with additional Pecan Pie Almond Butter, toasted pecans, butter, and/or sugar free syrup. (Makes 3-4 waffles depending on the size of your waffle iron.)

^ Those were the original directions on the recipe card.

I have a small 2-plate waffle maker, and I used less batter per waffle (1/4 – 1/3). Doubling this recipe, I got TEN full waffles and they came to only 2.5 net carbs each.

keto waffles macros

If you don’t have a waffle maker, or you just want pancakes instead, you can use this recipe to make pancakes too. I’ve tried it, and they turn out just as fluffy & delicious as the waffles. ?

You’ll just want to use the MyFitnessPal Recipe Calculator and put in all of the ingredients you use, based on your own labels, and put in the number of servings (number of waffles or pancakes you make) so you can log them accurately.

Low Carb Blueberry Waffles

Using the exact same recipe, this time with the Blueberry Cinnamon Bun Nut Butter and adding frozen diced blueberries, made the BEST blueberry waffles I’ve ever had in my life! ?

Low Carb Blueberry Waffles Recipe

It’s almost hard to believe these are low carb, gluten free and HEALTHY. ?

I mentioned above that I doubled the recipe, which you can see in the photo which has EIGHT eggs. ? With pancakes I would just make a single batch, unless you’re serving more than two people. But the waffles are GREAT leftover, and can be popped in the toaster and enjoyed later – so it’s great for “meal prep” to enjoy several mornings in a row, or to take with you on the go.

Low Carb Meal Prep

In case you were counting them…

That stack is missing two waffles – because they were on MY PLATE! ?

Easy Low Carb Waffles

It never (EVER) occurred to me that you could cook or bake with nut butters!

I also had no idea there were such delicious low carb almond butters out there – until I discovered Legendary Foods.

Just LOOK at their Apple Pie Almond Butter? YUM!

Nut Butter Recipes

It’s good on celery, on crisp cucumber slices, on a spoon, licked off your finger ? or used to make pancakes or waffles (or even muffins!) using the simple recipe above.

Yes, muffins: perfect, fluffy, delicious low carb muffins! ?

Flavored Nut Butters - Recipes - Low Carb, Gluten Free & Keto Friendly

 

I’ve tried all five Legendary Foods Nut Butters flavors.

They all make great waffles, pancakes & muffins but my top 3 favorites are:

* Apple Pie Almond & Cashew Nut Butter
* Blueberry Cinnamon Bun Almond Butter
* Pecan Pie Almond Butter

(Our coupon code is: LOWCARBTRAVELER )

I could eat all 3 of those straight out of the jar!

The other two flavors (Peanut Butter Cup and Peanut Butter Chocolate Chip) were okay. They didn’t really “wow me” or anything.

Since I have them I’ve been using them in this recipe, or to make fat bombs – but I wouldn’t go out of my way to reorder those two flavors.

If I had to pick a FAVORITE of the three above, it would be a TOUGH call. They are all three delicious with a great flavor and texture, and all three very low carb.

Blueberry & Apple are both 2 net carbs per TBSP (or 4 net carbs per serving), while the Pecan Pie Almond Butter is half that: 1 net carb per TBSP.

Legendary Foods Flavored Nut Butters - Low Carb, Keto, Gluten Free

It all depends on what flavor you’re in the mood for. ?

I’ve made about half a dozen batches of this recipe so far with various flavors and in various ways (pancakes, muffins, waffles) and every single batch has turned out GREAT!

Low Carb Nut Butter Recipes

The Blueberry Cinnamon Bun Nut Butter is a personal favorite, especially since they changed it from Cashew Butter to Almond Butter which drastically lowered the carb count (now just 2 net carbs per TBSP).

Keto Waffles Recipe - Gluten Free and Low Carb

There are so many other ways to use these FUN flavored nut butters, so if you have some – or you’re ordering some today – stay tuned for more creative recipe ideas.

I’m having so much fun with these nut butters and can’t wait to share more of those delicious ideas with you!

Browse Legendary Foods Flavored Nut Butters
Coupon Code: LOWCARBTRAVELER

 

In the meantime… weekends are made for waffles!

Enjoy ?

Best,
Lynn Terry,
aka @LowCarbTraveler

p.s. In addition to the fabulous flavored nut butters, Legendary Foods has AMAZING seasoned almonds and Wasabi Macadamia Nuts too. ?

Legendary Foods Coupon Code - Exclusive Discount on Flavored Nut Butters

 

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

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The Red Tea Detox

Country Beef and Vegetable Pie (Homestyle Comfort Food)

Posted on March 10, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

Beef and vegetables. It doesn’t get more straightforward than that. It gives you everything your body needs in one delicious meal combination: protein, fat, and healthy carbs full of vitamins and minerals. So, how do you take this classic combo and improve it even more? That’s easy –make it into a pie. This recipe makes an unbelievably delicious country beef and vegetable pie that’s 100% gluten-free and paleo-friendly thanks to the cauliflower ‘pie crust’.

Country beef and vegetable pie is one of those old homestyle meals that you just know is going to be utterly satisfying each and every time that you eat it. This recipe adds a unique paleo twist to this classic meal by tossing traditional pie crust right out the window and using blended cauliflower toppings as a delicious topping in its place. The end result? A gluten-free, paleo-friendly pie that is oh so good and hits the spot perfectly.

The Perfect Marriage of Vegetables and Beef  

This recipe features a perfect combination of vegetables to go along with a juicy pound of lean rump steak. It’s got it all — carrots, celery, onion, garlic, mushrooms, tomatoes, rosemary, and of course the cauliflower that has been blended into an excellent pie crust substitute. Traditional pie crusts are made with ingredients such as refined flour, which can be a common cause of inflammation in many people. (1) As paleo diets cut out all refined flours due to their grain content, we had to come up with a way to make the perfect pie crust for this beef and vegetable pie.

Cauliflower – The Secret Ingredient in This Paleo Pie Crust

I’ve covered the great benefits of cauliflower ‘rice’ and all of its uses in paleo-friendly meals at length many times already. Whether it’s used as a straight up rice replacement or even used as a base for an alternative to bread dough in order to make yummy cauliflower toast, it truly does have many great uses in a paleo diet. Best of all, this paleo pie crust won’t trigger inflammation in your body like refined wheat would. Instead, cauliflower could actually help to lower inflammation due to its high antioxidant content. (2)

chopped raw beef
cut up vegetables
food processor cauliflower

Country vegetable and beef pie is one of those old-fashioned meals that ticks all the boxes. It’s so full of flavor that even your kids will love it, vegetables and all. Weight watchers will be happy to note that this type of pie won’t add inches to the waistline, as it’s incredibly satiating and helps reduce abdominal fat due to the high vegetable content and healthy fats. Give this recipe a try. I’m almost 100 percent certain that it’ll become a staple in your household as it is in mine.

paleo country beef and vegetable pie recipe

Country Beef and Vegetable Pie
2017-09-24 13:31:49

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. 4 tbsp olive oil
  2. 1 onion, finely chopped
  3. 2 garlic cloves, minced
  4. 1 pound lean rump steak, diced
  5. 10 oz button mushrooms, sliced
  6. 2 carrots, chopped
  7. 2 celery stalks, chopped
  8. 2 tsp finely chopped fresh rosemary
  9. 2 cup homemade or paleo approved store-bought beef stock
  10. 8 oz caned crushed tomatoes
  11. 1 ½ cup cauliflower florets
Instructions
  1. n a large skillet heat 2 tablespoons olive oil over a medium heat.
  2. Add the onion and cook for 5 minutes.
  3. Add the garlic and cook for 30 seconds.
  4. Add the diced steak and cook for 5 minutes or until browned.
  5. Add the mushrooms and rosemary and cook for 5 min.
  6. Add the beef stock and crushed tomato and mix to combine.
  7. Cover and simmer for 1 hour.
  8. Remove from the heat and season to taste with salt and black pepper.
  9. Preheat oven to 400ºF.
  10. Place the cauliflower florets in a food processor and pulse until the texture resembles rice.
  11. Add the remaining olive oil, good pinch of salt and toss to coat. Set aside.
  12. Spoon the beef mixture in a large baking dish and top with cauliflower.
  13. Bake for 40 minutes in preheated oven or until golden.
  14. Remove the pie from the oven and allow to cool slightly before serving.
Paleo Grubs http://paleogrubs.com/

P.S. – If you’re looking for more great paleo recipes that make good use of beef combined with tasty vegetables, then look no further. I’ve listed a few of go-tos that I like to whip up every so often.

Country Beef and Vegetable Pie (Homestyle Comfort Food)
Jess (Paleo Grubs)



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Dinner Tonight? How About Some Wild-Caught Salmon!

Posted on March 9, 2018 By In Diet With disabled comments

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

As many of you know, I am a big proponent of salmon. Salmon may well be one of the most healthful foods available on the planet. Natural, wild-caught salmon is a rich source of vitamins and minerals, including vitamin B12, vitamin D, selenium, and phosphorus. In addition, it’s a terrific source for protein as well as omega-3 fatty acids.

And when talking about the omega-3s, salmon has and an astounding 1.5 g of DHA in just a 3.5 ounce serving. DHA is a critically important omega-3 fatty acid, especially for brain health.

Always choose wild salmon as opposed to farm-raised. Consuming farm-raised salmon means that you’re consuming an inferior product, not just from a nutritional perspective, but from the potential risk for contamination from a variety of toxins as well.

If I’ve got you thinking about dinner tonight or this weekend, here’s a simple salmon recipe that doesn’t take much time to prepare.

My tip if you cook this: Garnish with the cracked pepper.  It offers just a hint of heat to balance the fatty fish and the buttery sauce.

The post Dinner Tonight? How About Some Wild-Caught Salmon! appeared first on David Perlmutter M.D..



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Chicken Satay Skewers (The Secret to Perfectly Cooked Chicken)

Posted on March 9, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

Chicken satay skewers are a staple in Southeast Asian cuisine because they are so easy to make but are incredibly tasty. The secret lies in the unique marinades used as well as the blend of spices that really bring out the flavor in the chicken. If done properly, each bite should have you coming back for more. Usually, the chicken is marinated for a few hours but our paleo skewers recipe requires even less than 30 minutes to prepare and cook. This recipe also contains a lot of protein, so it can be served alone, but it is usually paired with side dishes such as sweet potatoes or cauliflower rice.

Chicken satay skewers are a high-protein staple that's absolutely bursting with flavor thanks to their unique blend of spices and sauces used. These are excellent for dinner parties, potlucks, or at outdoor barbecues, not to mention they take very little time to prepare and cook so you can create large batches when needed. Our paleo skewers are made with 100 percent fresh ingredients that are all natural and free of preservatives, meaning their true flavors can really come out and shine without the use of artificial flavorings and excess sodium.

How to Avoid Dry, Rubbery Chicken

At times, cooking chicken can be quite tricky. Undercooking chicken may increase the risk of salmonella (1), while overcooking it may result in a rubbery, dry texture. Two methods that can help you cook your chicken to perfection is by cutting it as evenly as possible and by using a digital food thermometer. Digital food thermometers are the go-to thermometer for cooking since they give a more accurate reading. Greater accuracy will help you cook your protein of choice to whatever doneness you prefer.

The Secret Marinade

As mentioned earlier, the secret to a good satay recipe lies in the marinade and the sauce. All the ingredients used to make them are paleo-approved and available in most grocery stores, so you shouldn’t have a problem putting this recipe together. Furthermore, the ingredients only contain a trace amount of carbohydrates which is ideal for those who are trying to shed excess fat, or those who are following a low-carb or Ketogenic Diet.

raw chicken and spices

Properly marinating the chicken breast strips is crucial for achieving the burst of different flavors associated with satay recipes. It’s important to remove any excess skin and to pierce the meat with a fork before soaking to maximize the chicken’s absorption of the marinade. Usually, a minimum of 2 hours is sufficient for the chicken to absorb the flavors in the marinade but it can also marinate for as long as 2 days in the refrigerator. Chefs and experts prefer meat to marinade for a longer duration to ensure that it soaks up as much flavor as possible. Additionally, the acidity in the lemon juice will help soften up the chicken meat, resulting in tender flesh that is sealed in moisture.

blending sauce for chicken

Satay Sauce

The recipe for this satay sauce is slightly different from traditional satay sauces since it doesn’t include dry roasted peanuts. Instead, it makes use of tahini; a popular sauce in the middle eastern region. Tahini is made from toasted sesame seeds, which gives the sauce a stronger flavor. A tablespoon of lemon juice is included in the sauce to cut through the earthy flavor of the tahini. The last two major ingredients in the sauce, chili powder and coconut milk, are two contrasting flavor profiles that work well to combine all the ingredients together for a sauce that packs a unique, flavorful punch.

paleo chicken satay skewers

Chicken satay skewers are an excellent high-protein, low-carb, and moderate fat meal to provide the body with essential nutrients and much-needed energy to last you throughout the day. The fats present in the chicken skewers and sauce are good fats that the body needs in order to maintain healthy hormone levels and a strong immune system. The preferred choice of cooking the chicken satay skewers is on a grill but broiling them in the oven is an acceptable option as well.

Chicken Satay Skewers
2017-10-02 12:34:09

Serves 4
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Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Ingredients
  1. 1 ½ pound boneless, skinless chicken breast, cut into ½” stripes
  2. wooden skewers
For marinade
  1. 1 tsp lemon zest
  2. 2 tsp lemon juice
  3. ½ tsp ground coriander
  4. 1 tsp turmeric
  5. ½ tsp chili powder
  6. 1 tbsp Coconut aminos
  7. 2 tbsp olive oil
For sauce
  1. 3 tbsp tahini (sesame butter)
  2. 1 tbsp lemon juice
  3. 3 tbsp coconut milk
  4. 1 garlic clove, minced
  5. pinch of chili powder
For serving (optional)
  1. 2 spring onions, sliced
  2. lemon wedges
Instructions
  1. To make the marinade, place all the ingredients in a blender and process until smooth.
  2. Place the chicken in a shallow dish.
  3. Pour the marinade over the chicken and toss to coat.
  4. Cover with plastic wrap and refrigerate for minimum 30 minutes.
  5. To make the sauce, mix all the ingredients together until well combined and set aside.
  6. Thread chicken onto skewers. Preheat a grill pan over medium high heat.
  7. Lightly oil the grill pan with extra olive oil.
  8. Grill the chicken in batches for 2-3 minutes on each side.
  9. Sprinkle with spring onions and serve with sauce and lemon wedges.
Paleo Grubs http://paleogrubs.com/

PS. Here’s an amazing Thai spaghetti squash noodle recipe that will compliment the flavors of chicken satay skewers. You could also pair it with some cauliflower rice, which is a paleo alternative to rice grains.

Chicken Satay Skewers (The Secret to Perfectly Cooked Chicken)
Jess (Paleo Grubs)



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Weight Loss Motivation: Staying on Track & Sticking to Your Goals

Posted on March 8, 2018 By In Diet With disabled comments

Just because you’re traveling, socializing or out with friends doesn’t mean you can’t stick to your priorities: your health goals and your way of eating.

Assuming your health & weight loss goals ARE a high priority to you. ?

It took me a long time to realize that, to change my mindset, and to actually start enjoying LIFE instead of always focusing on the FOOD.

It started with becoming mindful of my choices (and being deliberate about them), and also being realistic about “treating myself” -vs how BAD I was treating myself.

I finally realized that choosing to indulge meant choosing to feel bloated, guilty, and down on myself. It meant choosing to be back in chronic pain, and miserable with inflammation and swollen ankles.

Now… going out is an opportunity to have FUN. While I still enjoy beautiful foods (low carb, of course) the food is no longer the focus – it’s simply the fuel.

Although the food is still delicious! ?

Low Carb Weight Loss Motivation

I had amazingly delicious meals while traveling last week AND tons of fun!

Including a HUGE ribeye steak I shared with my friend Alice in the bustling San Diego Gaslamp Quarter ~ where we also shared a grilled artichoke, sautéed spinach and grilled asparagus.

Low Carb Restaurant Choices

My lunch the next day was a beautiful salad of butter lettuce, seared scallops & prawns. Saturday in San Diego I ate a delicious low carb meal of “real foods” at IHOP, then an easy low carb dinner in the Phoenix airport.

Sunday was low carb take-out (bacon & eggs) from the Cracker Barrel by my hotel, a fabulous low carb restaurant lunch with my siblings, then low carb dinner at Ruby Tuesday in Clarksville that night with my son.

Not ONCE did I feel the least bit deprived. ?

Eating Low Carb at IHOP

 

Life is busy and full and go-go-go. There are tons of options and choices every single day. But… if you have to eat anyway, why not eat healthy?

It’s as simple as choosing what you want to put in your body – and ALWAYS knowing (and honoring) your priorities.

It’s not JUST good for the body, it’s good for the heart the mind and the soul, knowing you’re on your right path. You’re always happiest when your choices align with your goals & priorities – right? So keep it simple and: choose HAPPY!

I want to be healthy, happy, lean, more self confident, have a better self image, feel good about my choices (instead of feeling guilty, disgusted or defeated)…

Keto Success - Low Carb Weight Loss Motivation

 

I want to SMILE more, second guess myself LESS, and make every day the best day it can be. I want to keep improving, keep moving, and ENJOY life, while I still have the opportunity – and have a “today” to live.

Today is a good place to be.

It’s only 24 hours.

Today I can be mindful of my goals, today I can make all the best choices for myself, today is easy. Then I’ll wake up tomorrow and do “today” all over again.

Why?

Because I am worth it!

And so are you. ?

I like the way I look now, and I like the way I feel.

Mostly I really LOVE being in total control of that. There’s a HUGE sense of accomplishment that feels amazing: I did that!! And with that came an inner strength and improved self confidence that flows through every other part of my life.

While my body is not perfect, and reaching my goal weight hasn’t meant it’s the end of my journey or that I’m done improving (because I have a lot of toning to do still!) it feels GOOD to be able to say: I like the way I look.

There has never, not once, been a donut that made me feel as GREAT as that cute little dress. ?

It seems like such a simple thing that should come so easy: “I like myself.” It wasn’t easy for me to get to that point though. There’s so much more to the transformation than can be captured in a photo, or even seen by the human eye.

Again: You are worth it!

Never stop working toward what you want, or how you want to feel. Never give up, no matter how many times you trip up. Get serious with yourself, and get committed to discovering what it FEELS LIKE to reach your goals.

I’ll tell you a secret… ?

When you do reach your goal, you’ll have more confidence and more strength to set and reach new (bigger!) goals. And it will be easier, for what you gained – through what you lost.;)

This low carb journey started out as just about weight loss for me, but it has resulted in SO much more than just pounds or a number on the scale.

I like the new me.

My next goal: to LOVE how I look and feel.

And to be able to look in the mirror and say “I like the way I look” … without Spanx on. ? haha!

Every single choice you’ve made in your life has brought you where you are today. And every single choice you make from today forward, will take you exactly where you want to go.

The choices stack up!

Earlier on in my journey, with many more pounds on and much farther away from my goal (or from even liking myself), I had plenty of days where I figured a binge here and there or “taking the day off” wasn’t going to make that big of a difference anyway.

That’s exactly why it took me so long to get where I am now.

It is EVERY choice, EVERY day, that matters.

Every single minute one after the other stacks up to your “Today” – and why it is what it is, or is NOT. Keep that in mind as you make your way through your busy life, your social outings, the mundane work week, your usual routine, etc.

Every choice you make (or do not make) is shaping your next “Today.”

Here’s to making better choices, making deliberate choices, always keeping our goals in mind, and to continuing this journey together – on the path to becoming the happiest, healthiest version of ourselves. ? *cheers*

Best,
Lynn Terry,
aka @LowCarbTraveler

p.s. This journey is not easy. Changing your entire lifestyle is a major undertaking. But it’s SO worth it! Practice loving yourself (or at least liking yourself) as you are, today – every day. I’m still practicing that myself… ?

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Chocolate Ganache Fruit Dip

Posted on March 8, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

Chocolate ganache is a delectable mixture of chocolate and cream that is most commonly used as an icing, filling, sauce, or glaze. It’s traditionally made by combining heated cream and chocolate and blending them together until it reaches a smooth consistency. My recipe transforms this classic chocolate delicacy into something that is 100% paleo-approved. It uses cacao powder and fresh dates to make a delicious chocolate ganache fruit dip that can be prepared in only 10 minutes.

This all-natural chocolate ganache fruit dip is recipe is just to die for. Using only a few simple ingredients and taking only 10 minutes to prepare, you can make your own homemade ganache that is dairy and sugar-free while still being rich, sweet and absolutely perfect for dipping your favorite fruit in.

The Perfect Homemade Fruit Dip

The best part about this chocolate ganache is how easy it is to prepare. All you need to do is take the fresh dates and cacao powder and then combine them with almond milk, coconut oil, and vanilla extract in a blender. Once this is done, you’re all set to enjoy it with your favorite fruits. I absolutely love dipping strawberries in ganache whenever I prepare it at home.

Sweet, Tasty and 100% Paleo-Approved

In spite of the fact that this chocolate ganache uses all-natural healthy ingredients, you’d be surprised at just how sweet and tasty it ends up being. Fresh dates are an amazing sweetener to add to your favorite recipes. Paleo desserts in particular almost always have either raw honey or dates as a main sweetener since they add so much flavor without raising the GI index of your food too much. They’re also a good source of dietary fiber, magnesium, and potassium. These essential minerals play many vital roles in keeping you healthy, including lowering inflammation and reducing blood pressure. (1)(2)

preparing ganache dip ingredients
blended chocolate ganache

Cacao Powder for That Rich, Chocolate Taste

Cacao powder is also fantastic to use in many paleo recipes as an alternative to milk chocolate. Not only is it dairy-free, but it’s packed with an incredible amount of antioxidants, iron, magnesium, calcium (it actually has more calcium than even dairy milk), and studies have shown that it can also help to boost your mood. (3)

PMS Cravings Bugging You?

When it’s that time of the month, it’s not uncommon for women to have cravings for chocolate. If you’re one of those people, this recipe is absolutely perfect for that. They say that the chocolate cravings are signs that you need to eat more magnesium, however, there are currently no studies that support this theory. Despite this, many women swear that they feel better when having some chocolate before their menstrual cycle commences. The cacao powder in this recipe is an excellent alternative to milk chocolate, not to mention it contains more nutrients than regular commercial chocolate.

paleo chocolate ganache fruit dip

I love making this recipe for the simple fact that it’s so straightforward to prepare and takes next to no time at all. Whenever I want to add a little extra to a healthy fruit snacking session, I can make this ganache in 10 minutes and all of a sudden, my bowl of fruit has turned into a mouthwatering paleo dessert.

Chocolate Ganache Fruit Dip
2017-10-08 10:22:37

Yields 1
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 1/3 cup fresh dates, pitted
  2. ½ cup almond milk
  3. 2 tbsp melted coconut oil
  4. 2 ½ tbsp cacao powder
  5. ½ tsp pure vanilla extract
Instructions
  1. Place all the ingredients in a blender and blend until smooth.
  2. Serve with your favorite fruits.
Paleo Grubs http://paleogrubs.com/

While this recipe uses cacao powder, there’s also something to be said for using dark chocolate in your paleo recipes as well. Here are a few of my absolute favorite dark chocolate recipes that are sure to satisfy any sweet tooth:

Chocolate Ganache Fruit Dip
Jess (Paleo Grubs)



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Homemade Paleo Garlic Knots

Posted on March 7, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

Garlic knots are a variety of garlic bread that originated in New York City. They are made from pizza dough scraps that were repurposed to make appetizers and light snacks. Over the years, they have remained quite popular in pizzerias and restaurants that serve pasta. Today I wanted to share a paleo version of the famed garlic knots that mimics a pizza dough texture without the processed ingredients. The main ingredients will be almond meal and arrowroot flour, and we’ll be using garlic powder to season it with.

If you are fond of making paleo bread and you end up with some leftover dough -- don’t throw away the scraps. You can use your leftover dough, or just follow this simple recipe to turn your gluten-free dough into delicious paleo-approved garlic knots. This grab and go meal is easy to prepare and pairs well with our paleo dips.

Garlic Powder vs. Fresh Garlic – Which is Better?

A good rule of thumb for garlic powder is to use 1/2 of a teaspoon in place of 1 garlic clove. Garlic powder is essentially just garlic cloves that have been dehydrated and pulverized into a powder. The taste is usually sweeter and milder than fresh garlic, which is why the garlic powder in this recipe is used only towards the end. 

Gluten-Free Bread Dough

To make your garlic knots, you’re first going to need a great pale bread dough to work with. Some of you may already have your own favorite homemade paleo garlic bread that you regularly make and that’s fine; you can probably make do with that already. However, I really like this dough for making garlic knots because it gives it that crisp outside while still having that soft interior.

arrowroot flour dough prep
shaping arrowroot flour dough

Instead of using refined wheat flour, which can trigger inflammation in many people (1), this dough is made using almond meal and arrowroot flour as a base. The almond meal is low in carbs, high in fiber, grain-free, and packed with vitamins and minerals. Meanwhile, the arrowroot flour helps to form the dough-like consistency. It also helps with providing digestive benefits along with being totally gluten-free as well. Baking soda, almond milk, and olive oil are also added to the dough mixture to tie it all together. And finally, there is, of course, a generous sprinkling of garlic powder at the end to seal the deal.

making garlic coating
baked garlic knots

Pro Tip: Use Garlic Infused Olive Oil for Even More Flavor

You can never have enough garlic, right? If your garlic cloves aren’t flavorful enough, feel free to use garlic infused olive oil instead of just regular olive oil. This will add another subtle hint of garlic to your bread, which is great if you don’t have garlic powder on hand to finish it off. 

Once your dough mixture is prepared, it’s a simple matter of rolling them into the knots, brushing them with more olive oil and then baking them for about 12 to 15 minutes. To make the garlic coating, you’re going to have to heat some more olive oil and add chopped garlic cloves and fresh parsley. This final coating is packed with health benefits as well; the olive oil helps protect your heart, the garlic lowers blood pressure and boosts your immune system, while the parsley helps to lower inflammation in your body. (2)(3)(4)

paleo garlic knots recipe

Homemade Paleo Garlic Knots
2017-10-08 22:29:03

Serves 4
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
For the knots
  1. ½ cup almond meal
  2. ½ cup arrowroot flour plus extra for dusting
  3. ¼ tsp baking soda
  4. ¼ tsp salt
  5. ¼ cup almond milk
  6. ½ tsp garlic powder plus extra for dusting
  7. 1 ½ tbsp olive oil plus
For the garlic coating
  1. 3 garlic cloves, finely chopped
  2. 2 tbsp chopped fresh parsley
  3. 3 tbsp olive oil
Instructions
  1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
  2. In a large bowl, mix together the almond flour, arrowroot flour, garlic powder, baking soda and salt.
  3. Add the almond milk and 1 tablespoon of olive oil and mix to make a smooth dough.
  4. Lightly dust a working board with some extra arrowroot flour.
  5. Roll out the dough into a rectangle 1/3 inch thick.
  6. Dust with extra garlic powder.
  7. Cut the dough lengthwise into 8 strips.
  8. Roll out each strip into a rope then tie it into a knot.
  9. Place them on the prepared baking sheet.
  10. Brush the knots with ½ tablespoon of olive oil.
  11. Bake for 12 – 15 minutes or until they are just starting to turn golden.
  12. Meanwhile, in a small saucepan heat 3 tablespoons of olive oil over medium heat.
  13. Add the garlic and cook, stirring, until just softened, about 2 minutes.
  14. Stir in parsley and season with salt.
  15. Transfer the garlic mixture to a bowl and add warm knots.
  16. Gently toss until coated and serve.
Paleo Grubs http://paleogrubs.com/

These paleo garlic knots truly do make quite an addictive snack. With their delicious garlic flavoring from not only the coating but also the garlic powder used in the dough, they can be enjoyed freshly made or reheated in a toaster oven. Feel free to whip up some homemade paleo tomato sauce to enjoy with them as well.

P.S. – Since we’re on the topic of pizzas and homemade crust, be sure to check out this list of recipes that would work well with our garlic knots. 

Homemade Paleo Garlic Knots
Jess (Paleo Grubs)



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I’m Back! ? Weigh-In Day & Quick Catch Up… ❤

Posted on March 6, 2018 By In Diet With disabled comments

I’m back! ? If you missed the “traveling low carb” updates & tips I shared along the way, you can find those on my Facebook Page – or on my Instagram.

I had a great trip home! ??

Lynn Terry : Traveling Low Carb

There’s so much I want to share with you about the week, like where I stayed (!!) and the reasons behind my low carb food choices, tips for traveling low carb & more…

First I’m getting settled in & rested up – and of course waiting anxiously for all 3 keto boxes to arrive this week!! ? It’ll be fun to see what we get this month! ?

I got home still in ketosis and weighing LESS than when I left. ?? Yay!

I tested using the new ketone strips I talked about in my last post. – I scored us a promo code for them too, and these are a better brand and a GREAT deal.

Anyway, it felt GREAT to get so much exercise and to stay on track through the entire trip and come home feeling happy and lean! ❤

The photo above is me in San Diego right before boarding my first flight home.

The bag is AmeriLeather (I got mine on Amazon) and it’s been a great carryon, overnight bag, and tech/laptop bag for all my gadgets when working mobile. Very multi-purpose & useful – and pretty. ?

Stay tuned… I have more great low carb restaurant swaps & tips, ideas for low carbing on the go, and simple snack solutions.

I would love to hear an idea you liked from my Facebook & Instagram shares this week while traveling, or something you plan to try yourself, like: iHop, party trays, low carb restaurant meals, easy snacks, weird combos (lol)…

I have more fun keto-on-the-go tips & updates to come… so stay tuned! ?

For now, I have lots of work to catch up on, tons of messages to answer, etc etc… *cheers* ?

Week Nine Low Carb Challenge Weigh-In

We’re 9 weeks into the 2018 Low Carb Challenge and it’s time for our weekly weigh-in!

It’s never too late to join us by the way, so feel free to jump in now if you haven’t already. ?

You’ll find the Week Nine Weigh In at that link in the Facebook Challenge Group, or you can comment here on this post if you’re not participating in our Facebook group.

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!:)

Best,
Lynn Terry,
aka @LowCarbTraveler

 

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Paleo Buffalo Chicken Dip Recipe (Quick and Easy)

Posted on March 6, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

Is there anything more versatile to enjoy with your snacks than a great tasting dip? They just come in so many different varieties — cheese dips, spinach dips, hummus dips, nacho dips, and of course, plenty of spicy hot dipping sauces. The only downside is that, quite often, those dips amount to quite a significant amount of calories from mostly junk. If you’re the least bit health conscious, that’s just unacceptable, especially when there are healthy (but tasty) options around.

Do you enjoy spicy hot dipping sauces? You are not alone. I just can’t seem to get enough spicy food as of late, especially in the evenings when the temperature starts to drop. Nothing like some hot soup or some spicy meals to heat us up, yes? With that, I am really excited to share something that you can easily whip up as a snack or a full-blown meal for the family. Enjoy it as a chips-and-dip sort of thing, or as a hearty dinner packed with flavor and 100% paleo-approved ingredients. You will not be disappointed.

This buffalo chicken dip is one of those “I can’t believe this is healthy!” dishes that people want you to make over and over again until you get so tired of making it that you decide to pass on the recipe to someone else. This is actually my second try at a buffalo chicken recipe, and it’s even more successful than my first. If you end up not liking how this one turns out, feel free to check out the earlier version too.

Authentic Flavors Made from Scratch

 The dip itself is extremely simple to prepare and it only requires about five minutes of time. All that you have to do is place all of the ingredients together in a bowl and stir them until they’re well incorporated. You’ll need one pound of shredded chicken breast along with some paleo-approved mayonnaise and of course, your favorite hot sauce. In addition to that, you’re going to add a savory mixture of herbs and spices including dried parsley, chives, dill weed, garlic powder, onion powder, salt, and black pepper.

spices and sauce ingredients for chicken dip

shredded chicken and dip ingredients

Take note that not all brands of hot sauce are considered paleo-approved. Have a look at the label for anything that’s not natural or anything that’s been overly processed. Tabasco and Frank’s RedHot are paleo favorites.

mixed buffalo chicken dip

How Hot is Too Hot?

All of the above ingredients combine beautifully to make a tasty sauce for your chicken. Be sure to taste it before mixing your protein to check how spicy it is. Once everything is mixed together, it will be more difficult to adjust the flavors. Herbs and spices like those included in this recipe contain many excellent health benefits thanks to their antioxidant properties. (1)(2) They make fantastic replacements for other less healthy ingredients commonly used in many different recipes as well. There’s a reason why many different herbs and spices have been used by a variety of cultures dating back thousands of years.

baked shredded chicken dip

Frying adds unnecessary grease to your food, so for this recipe, we’re going to bake your buffalo chicken instead. Another advantage of baking is that you can get a big batch done all at once, whereas frying would require you to work in batches. Once it’s done, sprinkle some spring onion on top for a bit of crunch. 

paleo buffalo chicken dip recipe

This buffalo chicken dip is absolutely incredible with our paleo ranch sauce. It’s creamy, slightly tangy, and packed with flavor which will complement this recipe perfectly. Make a huge batch because this will go quick, I guarantee it.

Paleo Buffalo Chicken Dip Recipe
2017-10-15 14:48:10

Serves 6
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Ingredients
  1. 1 pound cooked chicken breast, shredded
  2. 1 cup mayonnaise
  3. ½ cup paleo approved hot sauce
  4. 1 ½ tsp dried parsley
  5. 1 tsp dried chives
  6. 1 tsp dried dill weed
  7. 1 tsp garlic powder
  8. 1 tsp onion powder
  9. ½ tsp salt
  10. black pepper, to taste
  11. 1 spring onion, sliced
Instructions
  1. Preheat oven to 350ºF.
  2. Place all the ingredients in a large bowl and stir until combine.
  3. Transfer the mixture into a baking dish.
  4. Bake undercover for 25-30 minutes.
  5. Remove from the oven, sprinkle with spring onion and serve.
Paleo Grubs http://paleogrubs.com/

P.S. – Looking for more creative paleo-friendly dip ideas? Not to worry, we’ve got you covered. Here are two other great dip recipes that you can try out — they’re both bursting with flavor and completely healthy just like this one:

Paleo Buffalo Chicken Dip Recipe (Quick and Easy)
Jess (Paleo Grubs)



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Paleo Chicken Wings and Waffles

Posted on March 5, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

Chicken wings and waffles. On paper, it might sound like a rather strange combination. In reality, though, it’s actually quite a popular breakfast meal. Normally this meal wouldn’t exactly be considered paleo-friendly due to how waffles are usually made, so I had to come up with my own paleo version. I’m happy to report that the combination of air-fried chicken wings with my homemade waffles is a match made in breakfast heaven.

I absolutely love chicken wings and hot sauce and I also happen to love waffles with maple syrup. So it’s definitely safe to assume that I would be in love with a meal that contains both chicken wings and waffles. It’s the best of both worlds -- spicy hot chicken wings and perfectly sweet homemade gluten-free waffles. This unique combination makes for a perfect breakfast that provides plenty of protein and energy to start your day off on the right foot.

A Perfectly Unique Breakfast Combination

The first thing to do is prepare the chicken wings. You are going to be seasoning them in a bowl that contains salt and paleo-approved hot sauce. This will give them that classic spicy flavor similar to buffalo wings that we all know and love. It doesn’t stop there, however, as the next step is to combine almond flour, garlic powder, and salt together. You will be dredging your wings in this savory mixture before dipping them into the eggs and finally the shredded coconut. This all adds up to chicken wings that are absolutely bursting with delicious flavors — you’ll be able to pick up on the garlic, coconut, and hot sauce with every bite.

Paleo Waffles Made with Almond Flour

While your chicken wings are air frying, you can turn your attention to making the waffles. There’s nothing complicated here, just wholesome healthy ingredients that make delicious paleo waffles in no time flat. You’ll once again be using almond flour and mixing it together with baking soda. Meanwhile in a separate bowl combine two eggs, almond milk, and organic maple syrup. Contrary to what you may think, organic maple syrup can indeed be enjoyed on a paleo diet. Not only is it a natural sweetener, but it also contains plenty of vitamins, amino acids, and phenolic compounds. It’s even been demonstrated to inhibit the growth of cancer cells. (1) All that’s left to do is combine this mixture with the almond flour and baking soda and then use a waffle maker to cook them.

preparing chicken baste and almond flour breading

prepping chicken wings and sauce

almond flour breading chicken wings

Once your waffles are prepared, serve them warm along with the chicken wings. This is actually an incredibly balanced breakfast meal that is perfect for anyone who is on a paleo diet. It’s high in protein thanks to the chicken wings, and the waffles are completely gluten-free thanks to the use of healthy alternatives to wheat flour. And what a combination of flavors! The chicken wings are perfectly spicy with a delicious blend of a garlic and coconut aftertaste while the waffles are oh so sweet and tasty. I’d recommend drizzling the waffles with raw honey as well to add a bit more sweetness if you’d like.

air fryer chicken wings

breaded chicken wings air fryer

paleo chicken wings and waffles recipe

Paleo Chicken Wings and Waffles
2017-10-16 10:47:17

Serves 4
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
For the wings
  1. 2 pounds chicken wings
  2. 2 tbsp paleo approved hot sauce
  3. 1 1/3 cup almond flour
  4. ½ tsp garlic powder
  5. 1 ¾ cup unsweetened finely shredded coconut
  6. 3 eggs
  7. salt to taste
For the waffles
  1. 2 eggs
  2. ½ cup almond milk
  3. 1 tbsp maple syrup
  4. 1 ¾ cup almond flour
  5. ½ tsp baking soda
  6. coconut oil, for greasing
Instructions
  1. Split the wings at the joint into wingettes and drumsticks, then discard the wing tips or use for stock.
  2. In a bowl place the chicken wings, hot sauce and ½ tsp salt and toss to combine. Set aside.
  3. In a shallow dish combine the almond flour, garlic powder and pinch of salt. Set aside.
  4. Beat the eggs in a shallow bowl and season with salt. Set aside.
  5. Place the shredded coconut in a shallow plate.
  6. Dredge each chicken wing in the almond flour mixture then dip into the eggs, followed by the shredded coconut.
  7. Place the chicken wings on a chopping board and brush with olive oil.
  8. Preheat a Philips air fryer to 360°F.
  9. Place the wings in a single layer in the fry basket and insert into the air fryer.
  10. Cook for 15 minutes. Remove the wings from the basket.
  11. Repeat this process with the remaining wings.
  12. While you are frying, prepare the waffles.
  13. In a bowl combine almond flour and baking soda. Set aside.
  14. In another bowl add the eggs, almond milk and maple syrup. Whisk until combine.
  15. Pour the wet ingredients into the dry and mix gently with rubber spatula until well incorporated.
  16. Preheat a waffle iron.
  17. Spread a little coconut oil on both sides of waffle maker and pour just enough batter to fill the bottom part, do not overfill. Cook for 4-6 minute or until golden brown and easy to separate from the waffle iron. (cooking time depends on the heat of your waffle maker).
  18. Repeat with the remaining batter.
  19. Serve warm chicken wings with waffles.
Paleo Grubs http://paleogrubs.com/

P.S. – If you’re looking for more great paleo breakfast recipes, we’ve got you covered there. While they might not be quite as unique a combination as chicken wings and waffles, these great recipes will still give you everything you need to start your day off right:

#1 – Easy Paleo Strawberry and Banana Neapolitan Breakfast Smoothie

#2 – Spicy Southwestern Breakfast Bowl

#3 – Baked Eggs in Avocado

#4 – Apple Cinnamon Paleo “Oatmeal”

Paleo Chicken Wings and Waffles
Jess (Paleo Grubs)



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