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The Red Tea Detox

8 Scrumptious Paleo Marzipans

Posted on February 2, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

Marzipan is a popular treat around the holidays, and it’s essentially sweetened almond paste. It’s easy to make paleo-friendly marzipan with blanched almond meal, almond extract, and paleo-friendly sweeteners. These recipes use paleo marzipan in cookies, brownies, and more!

marzipan recipe

1. Apricot Marzipan
This simple, 5-ingredient marzipan treat is made with almond meal, honey, water, almond essence/extract, and dried apricots. The apricots provide a deliciously sweet burst in chewy bites of easy, homemade almond candy. Paleo style!

Easy Paleo Marzipan
Photo: The Paleo Mom

2. Easy Paleo Marzipan
This paleo marzipan is perfect for cutting into chewy chunks of candy, and it’s made with honey, blanched almond flour, and egg whites. The egg whites help create the sticky texture, and heating the honey using a candy thermometer allows it to thicken and turn creamy. You can even cover these with chocolate!

3. Chocolate Covered Marzipan Balls
In this recipe, rose water adds an extra elegant flavor to your marzipan, which is sweetened with xylitol and covered in dark chocolate. Choose a paleo-friendly chocolate, and if you don’t want to use xylitol, you can use coconut sugar! The color will be darker, but just as delicious.

4. Raw Vegan Marzipan Balls
One of my favorite things about homemade marzipan is that you can change up some of the base ingredients and still end up with a fantastic final product, like in this egg-free version with cinnamon. You can replace the agave syrup with maple if you’d like something less processed.

5. Traditional Christmas Cake With Marzipan Frosting
I love traditional-style holiday treats, and this Christmas cake is a perfect example with raisins, dates, figs, brandy, orange, and more. It’s covered in a delicious marzipan frosting made from almond meal, powdered coconut sugar, egg white, and almond essence.

Marzipan Christmas Cookies
Photo: South by Northwest

6. Marzipan Christmas Cookies
Because marzipan has a chewy, thick, and slightly sticky texture, it makes a create cookie base for paleo baking. These holiday cookies are sweetened with maple syrup and flavored with almond and vanilla extracts, and they’re topped with pretty sliced almonds.

7. Marzipan Cake Pops
These pear and pumpkin cake pops are so cute and they’re also incredibly tasty, with blanched almond flour, maple syrup, vanilla extract, tapioca flour, and colorful spices like cinnamon and turmeric for coloring and decorating the outsides.

8. German Marzipan Christmas Cookies
These Christmas cookies are made with homemade, maple-sweetened marzipan and pretty almond halves for making a flour pattern. They’re small and only gently sweetened, so you can munch on a few of them without feeling guilty.

8 Scrumptious Paleo Marzipans
Jess (Paleo Grubs)

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The Red Tea Detox

Metabolic Syndrome & Parkinson’s: Affect on Symptom Progression

Posted on February 2, 2018 By In Diet With disabled comments

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

What is metabolic syndrome? In my past videos, I’ve discussed the topic extensively. But at its core, it’s a constellation of health issues, including elevated blood pressure, lipid malfunction, carrying around extra weight, and increased blood sugar.

But we should be cautious about metabolic syndrome not only because of the clear health concerns each of these independent issues raise, but because metabolic syndrome is usually a harbinger of great inflammation throughout the body, itself a condition linked to diseases like cancer and cardiovascular disease.

Now though, new science, published in the journal Neurology, is discovering the link between metabolic syndrome and brain degeneration, specifically in Parkinson’s. Let’s take a look at this latest study.

The post Metabolic Syndrome & Parkinson’s: Affect on Symptom Progression appeared first on David Perlmutter M.D..

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9 Easy Paleo Recipes Using Poppy Seeds (Muffins, Bread and More)

Posted on February 1, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

Poppy seeds are a power-house little seed full of vitamins and minerals, so don’t miss a chance to make something with them. Especially because they love to be added to breads, muffins, cakes, and other treats—but they’re great in dressings and sauces, too! Try out some of these paleo poppy seed recipes.

poppy seed recipes

1. Lemon Poppy Seed Baked Donuts
These gorgeous little lemon poppy seed donuts have a bright lemon flavor and a mild sweetness from the small amount of honey, so they’re healthy enough to enjoy for an occasional breakfast treat. The only flours you’ll need are coconut and arrowroot.

Paleo Lemon Poppy Seed Bread
Photo: Jay’s Baking Me Crazy

2. Paleo Lemon Poppy Seed Bread
Almond flour and cashew milk make this lemon poppy seed bread rich and flavorful, along with honey and juice from three lemons. I love the use of honey to sweeten these recipes, because it does have a flavor that can shine through in baked goods, but it goes well with lemon.

3. Berry Bliss Salad With Spicy Mango Poppy Seed Vinaigrette
Little poppy seed speckles in a spicy mango vinaigrette are the perfect dressing for this simple salad of mixed greens, mixed berries, and sliced spring onions. The sweet salad base and savory dressing complement each other so well with red chili pepper and garlic.

4. Orange Poppy Seed Muffins
Why should lemon get to have all the fun? These poppy seed muffins are made with orange juice and zest for a spunky citrus flavor sweetened with vanilla, raw honey, and maple sugar. Coconut flour and arrowroot starch make a perfect base, and you probably already have them on hand.

5. Paleo Lemon Poppy Seed Glazed Donuts
You can tell just by looking at the photos how moist and soft these donuts are, and how deliciously shiny with their maple-almond glaze using coconut milk, lemon juice, and coconut oil. They have a bright lemon flavor stuffed with plenty of poppy seeds.

Orange and Poppy Seed Slice
Photo: Whole Food Simply

6. Orange and Poppy Seed Slice
The melt-in your-mouth texture of these bars is so fabulous, you won’t even believe they’re made with only six ingredients. All you need is desiccated coconut, medjool dates, orange zest, lemon zest, orange juice, and poppy seeds. They’re super simple and super tasty.

7. Crunchy Mandarin Kale Salad With Lemon Poppy Seed Dressing
The colors of this salad are absolutely fabulous, thanks to the Tuscan kale, red cabbage, green onion, grated carrot, mango, mandarins, and avocado. Top it off with a simple lemon poppy seed dressing featuring maple syrup, rice vinegar, lemon juice, and olive oil.

8. Maple Mustard Poppy Seed Baked Cod
This cod is so simple and done in under 20 minutes, so this is a recipe you’re going to want to bookmark. It’s a delicious baked cod with a simple maple mustard poppy seed sauce. You only need a handful of ingredients, too, so this makes a great weeknight easy dinner.

9. Coconut and Lemon Poppy Seed Cake
This cake is gorgeous with coconut frosting and lemon poppy seed cake with bits of freeze dried strawberries and vanilla powder in the frosting. The colors and flavors alike are totally perfect for a spring or summer gathering—just make sure the frosting doesn’t get too warm.

9 Easy Paleo Recipes Using Poppy Seeds (Muffins, Bread and More)
Jess (Paleo Grubs)

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Dining Out: Low Carb Restaurant Swaps & Sides

Posted on February 1, 2018 By In Diet With disabled comments

It’s weigh-in time! ? If you’re participating in the 2018 Low Carb Challenge here’s the Week 4 Weigh-In in the private group, or you can comment here on this post instead if you prefer. I look forward to your update!


Keto SnacksOn Wednesday I met up with Angela for a FUN low carb lunch at Applebee’s. ?

We met online after one of my “soul-searching hikes” at Burgess Falls when I was really struggling with my weight loss journey:

A Story About The Number 8 – You’ll Like This One!

Angela lives in Middle TN too, and after seeing my post she was inspired to hike the same trail.

She sent me a message about it, with a photo of herself after the hike, that literally brought happy tears to my eyes (and still does!). We’ve been meaning to get together in person ever since, and we finally made it happen. ?

She’s lost 40 pounds eating low carb since that photo she shared with me, so I hardly even recognized her when we met for lunch. What a beautiful transformation!! She literally GLOWS compared to pictures I saw of her last year.

I’ll show you what we both ordered for lunch in case you find yourself out to eat and needing low carb restaurant ideas. Plus some fun “goodies” I shared with her – along with the rest of my meals on Wednesday.

My Low Carb Meals on Wednesday

In my last food diary I shared a great recipe for delicious low carb muffins & panckakes, so I had those for breakfast.

The muffins were made with a delicious nut butter, and I heated up two of those and topped one with butter – and the other with the same Apple Pie Almond Cashew Butter they were made with. YUM! ♥

Low Carb Muffins with Apple Pie Cashew Butter

Our coupon code for Legendary Foods specialty nut butters is: lowcarbtraveler

I met Angela for lunch at Applebee’s because she wanted to try some of the great low carb meals I post from there all the time. ?

She looked amazing!! She’s LOVING the low carb lifestyle, and it SHOWS.

Low Carb Weight Loss Progress

We had so much fun swapping stories, catching up, talking about our weight loss journey, our hikes and our favorite products & meals.

I brought her some new things to try too, including a Good Dee’s Mix, a HUGE chocolate chip Know Cookie, some low carb gummies, and Pili Nuts – which I’m totally addicted to. ?

Low Carb Snacks & Foods

She had the Fiesta Lime Chicken (no tortilla strips) with loaded broccoli instead of rice.

I had grilled salmon (no glaze) on a bed of sauteed spinach with loaded broccoli. Plus a side of Spinach Artichoke Dip (no chips) which I like to spread on my salmon. ?

Low Carb Meals at Applebees

We also split a caesar salad. My meal came with two sides instead of one, so I asked for the “side caesar” as my second side – with “diced cucumber instead of croutons, please.”

Their side caesar is HUGE. They really hooked us up! ?

Applebee's Low Carb Sides

This is my FAVORITE meal at Applebee’s… Delicious!

Low Carb Dinner at Applebee's

The “loaded broccoli” is one of my favorite low carb restaurant sides.

It’s not on the menu. I just ask for broccoli as my side, then say “I would like it loaded – like a potato – with butter, sour cream & cheese please.” ?

Loaded Broccoli - Creative Low Carb Restaurant Sides

I couldn’t finish it all at lunch, especially after the big salad we split! And of course we were busy talking most of the time.:)

I brought home my leftovers and finished those for dinner.

Not pretty I know, but SO GOOD – especially all mixed together. ?

Low Carb Leftovers

For dessert I had some cream cheese and almond butter topped with sugar free chocolate syrup. So simple, but a perfect little treat with no fuss!

Easy Low Carb Sweets, aka LCHF fat bomb

I used ChocZero Chocolate Syrup, but I really like their Dipping Cups best – even for drizzling over things like this.;)


MyFitnessPal Diary for Wednesday

MyFitnessPal Low Carb Food Diary with Net Carbs

The muffins & nut butter for breakfast were pretty high in carbs for a single meal, plus I indulged in the spinach artichoke dip, so I went over my usual 20 net carbs/day. Oops! Not by much though.;)

Calories: 2151
Net Carbs: 27
77% Fat, 18% Protein
Protein: 95 grams
Water: 64 ounces

How To Get Net Carbs in MyFitnessPal (Free)

Ideal LCHF / Keto Macro Tracking Explained


I’m meeting so many FUN local people lately that also live a low carb lifestyle. I love that! I’ll be traveling again in a few weeks, and hope to get to see some of my West Coast low carb friends then. ?

In my next food diary I have another EASY home-cooked low carb meal you’ll love, plus a decadent dessert that was stupid simple. Stay tuned!

How is your week going so far?

Don’t forget to weigh in this week!

Leave a comment & let’s chat…;)

Lynn Terry,
aka @LowCarbTraveler

p.s. The Peanut Butter Keto Kookies are back in stock, and a fresh batch is ready to ship out – if you were waiting on those. ? They sell out fast!

Peanut Butter Keto Kookie


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11 Perfectly Tart and All-Natural Lemon Curd Recipes

Posted on January 31, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

Lemon curd always seems like magic to me—blend together eggs, lemon juice, and a sweetener and end up with a silky, thick, opaque delight that’s something like pudding but with bright and juicy lemon flavors. These paleo lemon curd recipes are the best of lemon curd, paleo-style, with cookies, cakes, simple curd recipes, and more.

lemon curd recipes

1. Paleo Lemon Cake With Lemon Curd and Meringue Frosting
Nothing says spring like a lemon cake with lemon curd and meringue frosting. This cake is light and delicious, with a paleo-friendly base made from coconut and arrowroot flours, a gelatin-rich lemon curd that’s super-creamy with full fat coconut milk, and a fluffy meringue frosting.

Lemon Curd Thumbprint Cookies
Photo: Down Shiftology

2. Lemon Curd Thumbprint Cookies
These cookies are made with almond flour and honey, and have a delicious lemon flavor in their base thanks to lemon juice and zest. Fill them up with a sweet-and-easy paleo lemon curd made from eggs, lemons, honey, sea salt, and butter or ghee. You could also use coconut oil if necessary.

3. Honey Sweetened Lemon Curd
If you’re just looking for a simple recipe for paleo-friendly lemon curd, you’ve found the right recipe. This one is made with eggs, raw honey, lemon juice, coconut oil or grass-fed butter, lemon zest, fine grain sea salt, and vanilla extract. I love the flexibility of this recipe with coconut oil or butter.

4. Luscious Lemon Cupcakes With Buttercream Frosting
Lemon cupcakes filled with lemon curd and frosted with vanilla frosting? Oh, yes please. These cupcakes have a perfect double-lemon flavor and a light, fluffy texture that you look for in a good cupcake. Make them with arrowroot and coconut flour and sweeten with maple syrup.

5. Paleo Lemon Curd Pie
Lemon meringue pie used to be one of my favorites as a kid, so I’m pretty excited about this paleo-friendly recipe for a similar dish, minus the meringue. This simple pie has a coconut flour crust and is filled with a silky yellow lemon curd, bursting with flavor.

Zingy Lemon Curd Squares
Photo: Peachy Palate

6. Zingy Lemon Curd Squares
The buttery almond flour shortbread base on these lemon curd squares is absolutely to die for, but the lemon curd topping is even better. Make these bars with almond flour, vanilla, ghee or coconut oil, eggs, arrowroot starch, honey, lemon extract, and lemon juice.

7. Strawberry Lemon Curd Coconut Milk Pudding
This easy trifle is made with eggs, honey, lemon zest, coconut oil or butter, and lemon juice for a smooth lemon curd layered with easy vanilla coconut milk pudding and fresh strawberry slices. You could also use other berries, like blueberries or raspberries.

8. Sugar Free Lemon Curd
Lemon curd requires certain chemical reactions to turn into thick, pudding-like perfection, but there are some parts of the recipe that are flexible. For example, you can make lemon curd sugar-free by sweetening with stevia (Truvia), like in this recipe!

9. Lemon Curd Sandwich Cookies
Made with ground almonds, tapioca flour, coconut oil, maple syrup, vanilla, and lemon zest, these sugar cookies have a light texture and a delicious flavor that’s just sweet enough without being too sugary. Fill them with a delicious vegan lemon curd, thickened with arrowroot powder instead of eggs.

Lemon Meringue Tarts
Photo: Strands Of My Life

10. Lemon Meringue Tarts
This three-part tart is delicious with a honey-sweetened pastry base, a simple lemon curd filling (you can replace the butter with coconut oil if you desire), and a vanilla meringue topping sweetened with honey. They’re like mini lemon meringue pies, paleo-style!

11. Sugar Free Berry and Lemon Curd Pavlovas
You can make this recipe paleo by replacing the xylitol with powdered stevia (though you’ll want to reduce the amount) and using arrowroot starch in place of the cornstarch. I love how this recipe makes pavlova so simple, as if always seems like a fickle dessert.

11 Perfectly Tart and All-Natural Lemon Curd Recipes
Jess (Paleo Grubs)

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Low Carb Vegetables, Glazed Pecans, Healthy Keto Dinner & Decadent Fat Bomb

Posted on January 31, 2018 By In Diet With disabled comments

Keto SnacksI hope you’re enjoying my daily low carb food diaries and the variety of meal ideas to consider…

It’s good to get fresh ideas & mix things up a little!

We’re discussing that on Facebook today, after my day of eating mostly pancakes & muffins (lol).

In today’s food diary I have a super easy home cooked low carb dinner idea – very healthy, but also delicious!

Plus: glazed pecans and a simple “fat bomb” or low carb dessert…

My Low Carb Meals on Thursday

I finished off the last two Low Carb Apple Pie Muffins, warmed up and stuffed with real butter. ?

Easy Keto Muffins - Low Carb Meal Prep Idea

While the sampler jars are not large enough for the waffle & muffin recipe (you could make half batches though!), Legendary Foods has a Nut Butter Sampler Pack you can get if you want to try all five flavors without buying full jars of each.;) Note: our coupon code is: lowcarbtraveler for a discount

My favorites so far are Pecan Pie, Blueberry Cinnamon Bun and Apple Pie.


People often ask me how I get my cheesy scrambled eggs to come out so “pretty” and fluffy. I use colby jack cheese cubed off the block, a full TBSP of real butter, and 3-4 eggs – usually four, with about half ounce of cheese per egg.

Scrambled Eggs Recipe

The trick: cook them slow! ?

I melt a full TBSP of real butter in a non stick skillet over medium heat (5 on my stove), then crack the eggs into the melted butter and scramble them right in the skillet.

About 1/3 of the way in, I add the cubes of cheese and continue scrambling them until done. That’s it! Easy.:)

Eggs For Days...

Fortunately Aaron is content to eat simple like I do, so a big plate of eggs is an easy meal for us. Unless we’re baking together or testing waffle & muffin recipes. ?

Next I put a simple healthy low carb dinner together…

When I met Angela for our Low Carb Lunch at Applebee’s she told me about this Chicken Sausage you can find at Aldi stores in a variety of flavors:

Aldi Chicken Sausage - Great Low Carb Find!

The spinach & feta chicken sausage is only 1 carb per link – and delicious!

Several people asked me if it has a pork casing, so I looked: it has a “beef collagen casing.”

First though, I threw the vegetables in the oven…

I had a bag of frozen yellow squash, and a bag of frozen broccoli florets.

I was out of olive oil (which is what I usually use), so I tossed the frozen veggies in Primal Greek Avocado Oil instead – which added a really nice flavor!

Frozen Low Carb Vegetables - Getting Creative with LCHF Meals!

I salted them and sprinkled them with garlic powder too, tossed it all in the oil, and baked them on foil (for easy cleanup and no-stick) at 400 degrees:

Roasting Frozen Vegetables - Easy Low Carb Meals

If you want them to cook quicker, thaw them in the microwave or on the stove first.

I like how easy it is to just toss them straight into the oven out of the freezer – then let them cook to your preferred “doneness” (I like mine crisped!).

Low Carb Sides - Easy Roasted Veggies

For the Spinach & Feta Chicken Sausage, I sliced the links and tossed them in a nonstick skillet with a TBSP of real butter, and also added some leftover steamed spinach.

They’re already fully cooked so you can just fry them “hot & fast.”

They were beautiful, and DELICIOUS! ?

Healthy Keto Dinner Ideas You'll LOVE!

Here’s how the whole meal came out:

Easy Low Carb Dinner Ideas

I cleaned my plate. ?

I made dessert later too.:) I decided to try my hand at glazed pecans. I’ve toasted pecans before with butter and garlic powder – but I was making these for a dessert.

I had exactly ONE tablespoon of ChocZero Maple Pecan Syrup left (lol, if that tells you how GOOD it is!), so I melted that with a TBSP of butter – which was just the right amount for 120 grams of pecans (a full cup).

ChocZero Sugar Free Syrups - Making Maple Glazed Pecans

You could use any kind of sugar free syrup or sugar free honey, I’m sure.

I poured the mixture over the raw pecan halves in a “tinfoil bowl” and mixed it all up good to make sure all the nuts were coated. I baked them on the foil at 350 degrees until they “seemed done” (hot & toasty!).

Easy Toasted Pecans, a LCHF Keto Friendly Treat and Fat Bomb

They came out really good!

Toasted Maple Glazed Pecans, LCHF Keto Friendly Treat

Even better…

Topping smooth, rich cream cheese with the glazed pecans and then drizzling ChocZero Sugar Free Chocolate Syrup over the top. ♥ Mmmm!

LCHF Treat, Simple & Delicious Low Carb Fat Bomb


MyFitnessPal Diary for Thursday

MyFitnessPal Low Carb Food Diary with Net Carbs

Calories: 2194
Net Carbs: 22
80% Fat, 16% Protein
Protein: 84 grams
Water: 64 ounces

How To Get Net Carbs in MyFitnessPal (Free)

Ideal LCHF / Keto Macro Tracking Explained


If you have an Aldi store near you, I highly recommend the chicken sausage! It comes in several flavors, and some are higher in carbs than others, but the chicken feta flavor was GREAT.

We’ve had it twice since, so in my next food diary I’ll show you the second meal we made with those – plus Peanut Butter Chocolate Chip Waffles and Low Carb Chunky Chocolate Chip Cookies too. ?

How is your week going so far?

I always look forward to hearing from you!

Leave a comment & let’s chat…;)

Lynn Terry,
aka @LowCarbTraveler

p.s. The Peanut Butter Keto Kookies are back in stock, and a fresh batch is ready to ship out – if you were waiting on those. ? They sell out fast!

Peanut Butter Keto Kookie


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A New Flavor for a Healthful Breakfast

Posted on January 30, 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’ve received a number of questions lately on how to bring some new flavors to breakfast. While keeping in mind that a brain healthy diet is rich in a number of foods, I certainly have a few favorite breakfasts that are my regular go-tos on days that I decide to eat breakfast

One I’d like to share with you today is this delicious recipe for pumpkin breakfast pudding. It’s a great source of the nutrients you need to start the day, and tastes great without being full of sugar. So give this a shot tomorrow!

And in the comments, let me know what some of your favorite breakfasts are!

The post A New Flavor for a Healthful Breakfast appeared first on David Perlmutter M.D..

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17 Creative Ways to Make and Cook with Applesauce

Posted on January 30, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

Applesauce is a beloved side dish that can be served with just about any meal, sweet or savory, and can be used to add moisture and sweetness or baked goods. Try some of these paleo-friendly recipes for applesauce and for all the goodies that can be made with it.

applesauce recipes

1. Slow Cooker Spiced Pear Sauce
This apple and pear sauce is so creamy and smooth, you almost won’t believe it. I love the spicy flavors of star anise, cinnamon stick, and vanilla bean making this sauce a gourmet mile away from store-bought plain applesauce. And you don’t even need an added sweetener because the pears are so naturally sweet!

Paleo Apple Cinnamon Bread
Photo: Bakerita

2. Paleo Apple Cinnamon Bread
Applesauce is one of the main ingredients in this paleo quickbread, giving it a naturally sweet flavor and so much moisture you won’t be able to get enough of it. Creamy almond butter also adds lots of protein, so your only flour is a little bit of coconut flour.

3. Homemade Cinnamon Applesauce
This unsweetened homemade applesauce has more of a classic flavor from just apples and cinnamon. Fuji apples are the perfect apple to use and they’re the one called for in this recipe, because they’re sweet and they cook down easily into a creamy sauce.

4. Real Raspberry Applesauce Gelatin
This homemade snack is a perfect alternative to corn syrup sweetened Technicolor Jell-O. And your kids will love it! This version is made with fruit juice or water, grass-fed gelatin powder, frozen raspberries, and plain unsweetened applesauce—homemade would be most delicious.

5. Slow Cooker Green Applesauce
No, this applesauce isn’t green. But it is made from green apples! The green apples give this sauce a naturally tart flavor, and since its unsweetened, you get to appreciate than natural flavor along with a hint of cinnamon (optional) and some lemon juice to help preserve the color.

Slow Cooker Applesauce Chicken
Photo: Strength And Sunshine

6. Slow Cooker Applesauce Chicken
I love my slow cooker and never miss an opportunity to use it, so I really love this sweet and savory applesauce chicken. It’s made in your Crock Pot with chicken breasts, unsweetened applesauce, onion powder, garlic powder, black pepper, and a bit of cinnamon. So yummy and definitely a hit with the kids.

7. A Healthier Applesauce
If you like your applesauce sweet, but you want a healthier version than store-bought sweetened applesauce, try this one made with Granny Smith apples, Grade B maple syrup (richer in minerals than Grade A), a cinnamon stick, and a sprinkle of ground cinnamon for serving.

8. Three Ingredient Crock Pot Applesauce
If you want to make your applesauce in the slow cooker, you’ll end up with an amazingly flavored sauce from all that slow cooking. The deep flavors are perfect! For this recipe, all you need is coconut oil, a cinnamon stick, and sweet baking apples.

9. Apple Pie Ice Cream
Made with a combination of coconut milk and homemade crock pot applesauce (recipe included, or you could use your own), this sweet and creamy ice cream is totally paleo and totally awesome. It’s sweetened with just a touch of maple syrup and a pinch of sea salt brings out the flavors beautifully.

Dutch Plum Tart
Photo: Perchance to Cook

10. Dutch Plum Tart
This awesome tart is filled with applesauce and made with a crust of golden flaxseeds, almond flour, maple syrup, and seasonings. Personally, my favorite part is the streusel topping made from cinnamon, coconut butter, and more sticky, sweet maple syrup.

11. Slow Cooker Honey Vanilla Applesauce
I’m one of those people that would throw vanilla into just about any sweet dish, so I love that it’s included in this applesauce recipe along with honey and some salt to boost the natural sweetness of the apples. This applesauce is a bit fancier than the plain version!

12. Applesauce Waffle
Made with eggs and chunky homemade applesauce, this coconut flour waffle is grain free, healthy, and delicious. Ghee, vanilla, cinnamon, and nutmeg take charge of the flavorings, and you can top your waffle with coconut vanilla whip and toasted coconut flakes, cinnamon, and chopped nuts.

13. Grain Free Applesauce Pancakes
With eggs, applesauce, almond meal, vanilla, and maple syrup, these pancakes are naturally delicious and grain free without any weird texture issues or special methods. Just make sure your pan is at the right temperature and you’ll have a healthy breakfast in no time.

Cranberry Applesauce
Photo: Paleo On A Budget

14. Cranberry Applesauce
This cranberry applesauce would be great for Thanksgiving, and it’s so easy to make. Imagine how tasty it would be as a replacement to that canned jelled cranberry sauce. This one only has three tablespoons of maple syrup as the sweetener.

15. Pork Chops and Applesauce
This page is both a recipe (or two recipes) and a serving suggestion. The homemade applesauce is so tasty served with pork chops seasoned with sea salt, black pepper, cinnamon, turmeric, ground cumin, coriander, cardamom, cloves, allspice, and cayenne pepper.

16. Homemade Raspberry Applesauce
Want to dress up your homemade applesauce? Try this version with raspberries! All you need is apples, fresh or frozen raspberries, lemon juice, and a few pinches of your favorite spices like cinnamon or ginger. Id’ probably add half of a scraped vanilla bean. Yum.

17. Curried Applesauce
Finally, a savory-spicy applesauce like none you’ve had before. This curried applesauce is made with garlic and onion powders, turmeric, paprika, garam masala, cinnamon, and lemon juice. Try serving it alongside meats or vegetables!

17 Creative Ways to Make and Cook with Applesauce
Jess (Paleo Grubs)

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Low Carb Apple Pie Pancakes & Muffins

Posted on January 29, 2018 By In Diet With disabled comments

Keto SnacksI mentioned we’ve been experimenting with low carb baking, and trying new recipes for low carb waffles & muffins.

Last Tuesday we used the “perfected recipe” to make low carb Apple Pie Pancakes and also Apple Pie Walnut Muffins – from the same batter. ?

They are delicious!!

I’ll share the recipe with you below, along with my meals and MyFitnesspal diary for that day too.

If you missed it, my last food diary had two easy & delicious home-cooked low carb dinners. On this day though, it was pancakes for dinner (lol)…

My Low Carb Meals on Tuesday

I had to grab something easy & eat at my desk Tuesday morning, so I grabbed the coconut cakes that came in The Keto Box a few weeks ago. That plus some cream cheese and pecans…

Low Carb Foods

This “5 Simple Ingredients” version of Philadelphia Cream Cheese is MUCH lower in carbs than the original. It’s less than 1 carb per ounce (instead of 2 carbs per ounce)!

I love the Smart Cakes, and coconut is my favorite of all their flavors!

They are soft, fluffy, and ZERO net carbs. ?

Low Carb Breakfast Ideas - Coconut SmartCakes are Gluten Free and Zero Net Carbs, great with Cream Cheese and Pecans!

Tip: If you put cream cheese in the microwave for a few seconds, it fluffs up real pretty!;)

My lunch was a simple plate of cheesy eggs…

Scarmbled Eggs With Cheese


Next up: Low Carb Muffins & Pancakes!

They put a fun recipe insert in every Keto Krate box each month, so that’s where this recipe idea started.

Here’s the original recipe which calls for Legendary Foods Pecan Pie Almond Butter (which is amazingly delicious!!) to make waffles:

Keto Krate Low Carb Recipes - Modified into Low Carb Muffins!

Aaron and I have been playing with this recipe A LOT lately. ?

We’ve experimented with it and discovered the recipe above can be used with ANY nut butter, and can be used to make pancakes & muffins just as well as it makes waffles!

For this experiment, we used Apple Pie Almond & Cashew Nut Butter – also from Legendary Foods.

And let me just say… you could scrap the whole recipe and just eat this stuff straight out of the jar! ? It’s SO GOOD.

Low Carb Apple Pie Pancakes - Recipe

The “Low Carb Apple Pie Pancakes” came out golden brown but light & fluffy, and absolutely delicious!

We made SIX pretty good sized pancakes, and they came out to 4 net carbs each (per pancake) using the recipe above.

You’ll want to use the MyFitnessPal Recipe Calculator based on the size & number of pancakes/muffins you make, and the brands & ingredients you use – so you can log them properly.

Next we added walnuts to the same recipe, using the Apple Pie Almond & Cashew Nut Butter again to create…

Low Carb Apple Pie Walnut Muffins

Low Carb Apple Pie Muffins - Recipe

Both the pancakes and the muffins are logged in my MyfitnessPal Diary below, and you can see they have very good LCHF Macros.

The muffins came out to 3 net carbs each (with a batch of 10 muffins) which included about 3/4 cup of walnut pieces added to the original waffle recipe above.

MyFitnessPal Diary for Tuesday

MyFitnessPal Low Carb Food Diary with Net Carbs

Calories: 1932
Net Carbs: 20
82% Fat, 14% Protein
Protein: 66 grams
Water: 48 ounces

How To Get Net Carbs in MyFitnessPal (Free)

Ideal LCHF / Keto Macro Tracking Explained


The muffins were PERFECT.

This was not our first batch of “Nut Butter Muffins” so the recipe is definitely a winner! ?

Perfect Low Carb Muffins Recipe

The Legendary Foods Nut Butters are ideal for low carb pancakes, waffles & muffins because they offer a variety of flavors.

The Pecan Pie Almond Butter has been our TOP favorite so far, but Apple Pie and Blueberry Cinnamon Bun pull very close seconds. ?

Feel free to test the recipe with your favorite nut butter – even plain almond butter, then add blueberries or walnuts or whatever you prefer.

We’ve REALLY enjoyed this recipe!!

That’s one of the things I love about getting the Keto Krate box every month. In addition to the fun recipes they always include, you get to try products you may never have found (or bought) otherwise.;)

In my next food diary I’ll share a FUN lunch out with Angela who has lost 40 pounds in the last year eating low carb. I didn’t even recognize her when we met for lunch! ?

I’ll show you what we both ordered too, in case you find yourself out to eat and needing low carb restaurant ideas…

How are things going on your end?

I would love to hear from you. Let me know if you have any questions, or if you plan to try this recipe – and what modifications you’ll make to it!:)

Lynn Terry,
aka @LowCarbTraveler

p.s. The Peanut Butter Keto Kookies are back in stock, and a fresh batch is ready to ship out – if you were waiting on those. ? They sell out fast!

Peanut Butter Keto Kookie


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Bone Broth: A Tasty, Nutrition Powerhouse

Posted on January 29, 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 & Health

One of my core messages has always been that the dietary choices you make on a daily basis have a profound impact on your overall health and well-being.

Our best peer reviewed research continues to indicate that, by far, the best diet for human health is one that favors whole foods that maintain blood sugar, keep the gut lining intact, are devoid of pesticides and provide optimal nutrients for the body.

One food item in particular meets all of these criteria and adding it to your diet – or, I should say, adding it back – can benefit your health in a number of ways.

Adding Bone Broth Back In

As I’ve previously discussed, a number of factors, including poor diet, stress and environmental triggers, can lead to leakiness of the gut which increases the overall level of inflammation in the body. This in turn has far reaching negative effects on your health that include some of our most feared brain disorders

One effective way to improve and heal the gut is to provide your body with nutrients that ensure the integrity of the intestinal wall. One of the simplest and easiest foods in which you can find such nutrients is bone broth.

Bone broth has become increasingly popular in the last few years. While it might strike some of you as strange, bone broth is quite normal in some cultures, but here in the West our taste preferences are such that we really only consume the muscle meat. These other parts of the animal are much higher in certain nutrients that many of us lack in our diets because of our preference for muscle meat.

Most notably, bone broth is loaded with collagen – a protein that comes from bones, ligaments and tendons – and it is also high in many important amino acids. Collagen serves a host of important functions but in this case is incredibly effective at supporting the stomach lining by aiding in the formation of connective tissue, as we’ve known for a while. These amino acids – glycine and glutamine – maintain the integrity of your intestinal wall, and aren’t otherwise easily found even in the healthiest of Western diets. Check out this study on glycine and this study on glutamine for some of the science on these amino acids.

There’s More – Skin, Joint Health & Detoxification

Collagen can restore luster and tightness to your skin, and as I’ve discussed, what’s good for your gut is also good for your skin. As mentioned earlier, this is because of collagen’s role in forming connective tissue.

There are also specific proteins in bone broth that are excellent for supporting joint health. Bone broth contains Glycosaminoglycans (GAGs) like Glucosamine, which are commonly taken as supplements to reduce joint pain and inflammation.

And lastly, the liver makes good use the glycine found in bone broth in orchestrating the removal of toxins from the body.


Where I Go for Bone Broth

Bone broth is a nutrition powerhouse, but the biggest drawback to making it on your own is the time it takes to prepare. Preparing it properly requires 24-48 hours of simmering which can be quite a commitment. There are plenty of great recipes out there for those of you that want to go this route.

For those of you that don’t have the time to make your own bone broth, one company that I’m a fan of is Kettle & Fire. Their product is delicious, and it’s the only shelf stable, non-frozen bone broth without any preservatives or additives. Not to mention it is 100% organic and grass-fed. Their new chicken bone broth is made only from organic chickens, organic vegetables and spices.

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