The onset of Fall means it’s time for pumpkin spice and everything nice! Unfortunately, most pumpkin-spice-flavored goods are loaded with sugar—a challenge for anyone following a low-carb diet. Never fear! This caramel pumpkin smoothie is full of seasonal flavor, packed with nutrition and is just the thing to get you going in the morning. Alternatively, you can eat this as a dessert because it tastes like pumpkin pie in a glass!
This recipe is ridiculously easy and only contains 5 grams of net carbs. You’re free to use any vanilla protein powder you prefer, but the Isopure Perfect Zero is a great choice for anyone looking to stay as low-carb as possible.
1/4 cup pumpkin puree
1 cup unsweetened almond milk
2 Tablespoons Walden Farms Caramel Syrup
1 scoop Isopure vanilla protein powder
4 ice cubes
Blend until creamy & enjoy!
From the outside, you might confuse turmeric with ginger. The two roots look very similar until you peel back the skin and see the vibrant deep yellow color (so deep you could call it orange) that distinguishes turmeric from its rhizome cousin. Aside from its medicinal and culinary uses, turmeric makes a great natural dye for anything from fabric to Easter eggs. The color is due to the curcumin, the main active ingredient in turmeric. That is where the magic lies within this fabulous plant, also known by the scientific name Curcuma longa L.
The use of turmeric dates back at least 4,500 years. Turmeric’s many benefits have been praised by and shared from India, where it was first used, to Asia, Europe and the rest of the world. Pliny the Elder described it as “an Indian plant with the appearance of ginger but taste of saffron” (1). Ayurvedic medicine has used turmeric for centuries to alleviate pain, inflammation and even cancer symptoms. The curcumin in the root itself is only about a 5 percent concentration, and even that small amount is enough to show a positive effect.
Let’s take a closer look at potential turmeric benefits and how to use this popular spice.
5 Turmeric Benefits You Should Know About
Arthritis is not only common—it’s painful and even crippling. Curcumin from turmeric performed as well or better than Western medicine in a study to see whether its anti-inflammatory properties could soothe painful rheumatoid arthritis (2). In addition, randomized clinical trials provide scientific evidence that supports the efficacy of turmeric extract (about 1,000 milligrams per day of curcumin) in the treatment of arthritis (3). However, more research still needs to be done.
“Turmeric is also great for sports recovery,” says registered dietician Kerri Schwartz of Los Angeles-based Creative Nutrition by Kerri. “If you are feeling super sore, you may want to add some turmeric to your juice or smoothie.”
With Alzheimer’s disease on the rise, turmeric’s ability to slow it down or prevent it has become an increasingly studied topic. You don’t need to have the fear of failing health to gain benefits from this potent plant stem. One study found that participants who ate curry often or even just occasionally had better cognitive performance that those who never or rarely ate it (4). Turmeric is a key ingredient in curry pastes, and the curcumin is thought to be responsible for its memory-enhancing effects.
Many studies have found that an age-related increase in oxidized proteins in the brain might contribute to the aging process (5). In addition to its antioxidant properties, turmeric has been shown to enhance the body’s natural antioxidant production, which may help combat oxidative damage associated with aging.
There is some evidence that both topical and oral formulations of turmeric may promote overall skin health, says Dr. Jeremy Wolf, a naturopathic doctor and lead health advisor at LuckyVitamin. Be cautious when using turmeric topically, however, as its yellow-orange color could stain the skin, he advises.
Many skin conditions are linked to imbalances of the inflammatory response, and curcumin has been shown to reduce or suppress inflammatory targets (6). Studies suggest that turmeric may help improve conditions like acne and psoriasis (7). In addition, turmeric has been shown to speed wound healing and help promote skin repair (8). Turmeric extract may also prevent the signs of aging from UVB exposure, an animal study found (9).
Several studies have shown that the curcumin in turmeric has anticancer effects and could potentially be useful for cancer prevention and treatment (10). Turmeric is also believed to enhance detoxification in the body, which could mitigate the effects of several dietary carcinogens, an animal study suggests (11). Other evidence indicates that curcumin may be effective in helping the body accept chemotherapy treatments when resistance occurs (12).
In addition to being a powerful anti-inflammatory, curcumin from turmeric may aid in weight control. It may also help with the adverse effects of obesity that make some people hold onto weight and create more stress on their system (13). One animal study found that curcumin could not only reduce weight gain, it could also stop fat cells from expanding (14).
How to Use Turmeric
If you buy the fresh root or the powder, turmeric might seem like a mysterious, staining mess. The key is not to go overboard or turmeric’s bitter notes can take over. You will get the benefits from smaller amounts, so go ahead and throw a 1/4 teaspoon in a stir fry, juice a little in with your smoothie, turn your pancake batter yellow by sprinkling it in, or add it to a sauce. You might like it in a pudding. Chocolate can hide the flavor, or you might enjoy it with enough sweetener and other spices such as cinnamon in your hot cereal.
Another great way to get turmeric into your diet is to enjoy an Indian-derived beverage called golden milk. You can make it yourself, or enjoy prepared mixes.
When using the fresh herb or convenient powder in your recipes, it’s best to incorporate black pepper along with it. That’s because studies have shown that curcumin alone is not easily absorbed by the body. Piperine, the major active component of black pepper, has been shown to increase bioavailability of curcumin by a whopping 2,000 percent (15).
Here’s one recipe for a creamy dressing that balances turmeric’s pungent flavor with the sweetness of carrots:
Turmeric Carrot Dressing Recipe
Makes: 4 Servings
Prep time: 3 minutes
Cook time: 12 minutes
This versatile dressing is great on a wide variety of salads. Try it poured on grilled vegetables, on raw lettuce, or any combination that appeals to you.
- 3 large carrots, washed and chopped
- 1/4 cup onion, sliced
- 1/4 teaspoon thyme
- 1/4-1/2 teaspoon turmeric
- 2 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 cup water
- Sea salt and pepper to taste
- 1 teaspoon honey (optional)
- 1/2 teaspoon ginger juice (optional)
- Place oil in the bottom of a saucepan over medium high heat.
- Add turmeric, thyme, onions and carrots. Stir to coat with oil.
- Sauté for a minute and then add water.
- Simmer for 8-10 minutes until carrots are fork tender.
- Blend all ingredients, adding in vinegar, salt and pepper.
- Store in refrigerator for up to three days.
Should I Take a Turmeric Supplement?
If you are not a fan of turmeric’s identifiable flavor, you might want to take supplements to get the anti-inflammatory, antioxidant and other studied benefits. There are many reputable brands that have created easy-to-swallow formulas filled with turmeric extracts that can be absorbed easier than a traditional powder-filled capsule.
At minimum, your supplements should contain an extract of black pepper called Bioperene to aid in absorption, LuckyVitamin’s Dr. Wolf recommends. “Forms of turmeric that I recommend looking for are called Meriva and BCM-95, which have even better absorption capabilities,” he says.
Turmeric Side Effects
Registered dietitian Schwartz noted that some studies have found diarrhea to be a potential side effect of taking large doses of turmeric. If you feel that your dosage is too high for your digestive system, you’ll still get great benefits by cutting down how much you are taking. Additionally, people with gallstones should ask their doctor before taking turmeric.
I’m going to be presumptuous here for a minute. Since you are reading this cashew milk recipe, I’m assuming you drink plant-based milks. Plant milks have become increasingly popular (which is great) and a lot of people have ditched dairy. Again, I’m being presumptuous. Many people have learned that calcium can come from plant sources and you do not need dairy to fulfill those requirements. With that being said, with or without dairy in your diet, this cashew milk recipe is one for the masses.
Shopping for a plant-based milk can be overwhelming. So many to choose from (they even make pea milk now) and when reading ingredients, we do not always recognize what a lot of those ingredients are. I’ll be presumptuous again, but I’ll assume that most people want to recognize ingredients in their milk before purchasing the product. Well, I have a solution! You can make your own creamy, lightly sweetened, delicious, and versatile milk right at home in under 5 minutes.
How to Use Cashew Milk
Homemade plant milks get a bad rep for being tedious to make, but cashew milk is strain-free, meaning you don’t have to pour it through the nut milk bag and use your hands to slowly seep out the milk. That makes it a quick an easy solution for a minimally processed, dairy-free milk. I put this milk in my morning matcha (or coffee), overnight oats, granola, and I’ll make it unsweetened by omitting the dates when I add it to creamy sauces.
Cashew Milk Recipe
- 1 cup raw, unsalted cashews
- 3 cups water
- 3 dates (if unsweetened – omit)
- Pinch of sea salt
- Put the cashews, dates, and sea salt into the blender and then add in your water.
- Blend! I blend mine for about 5-6 minutes, that’s how it gets so creamy.
- Store in an airtight container, and refrigerate.
- (Note: when it first is finished blending, it’s super warm and creamy so I try to use some of it immediately and store the rest.)
- It lasts approximately 5 days in the refrigerator. If you go through it as fast as I do, you’ll be making two batches a week.
I’ll be presumptuous one last time; you’re going to love this “milk.” Enjoy!
Filed Under: Recipes
at 2:15 pm | By: Megan Sullivan
Sometimes we need a little get-up-and-go in the morning, especially when the chill of fall sets in. Pumpkin spice everything has become synonymous with the season (sorry maple!), and the pumpkin spice latte continues to reign supreme. For fear of being basic, we’ve added our own unique twist to this classic fall beverage: oat milk.
Don’t let the creamy texture fool you. Oat milk is actually low in fat (and has no saturated fat). You’ll get a healthy dose of whole grains, plus 4 grams of protein and 2 grams of fiber.
So break out your favorite mug and whip up a warming Oat Milk Pumpkin Spice Latte!
- 1 cup oat milk
- 1 tablespoon pumpkin puree
- 5 drops stevia extract (adjust to taste)
- 1/4 teaspoon pumpkin pie spice, plus more for sprinkling
- 1/2 tablespoon vanilla extract
- 1-2 shots hot espresso (or ½ cup brewed coffee)
- In a small saucepan over medium heat, combine milked oats, pumpkin puree, stevia, pumpkin pie spice and vanilla. Stir constantly until mixture begins to simmer (not boil).
- Remove from heat and whisk vigorously until the mixture becomes frothy. (Note: If you prefer, use a hand blender or milk frother instead of a whisk.)
- Pour the espresso or coffee into a large mug and add the frothed milk mixture on top.
- Top with a sprinkle of pumpkin pie spice (or cinnamon!), if desired. Sip and savor!
You may already be familiar with castor oil, hemp seed oil, coconut oil, red palm oil and many other oils currently on the market. However, one of the most widely-used oils with great medicinal properties is Nigella Sativa, more commonly known as black cumin. The shrub of this plant produces a fruit with tiny black seeds that can be pressed to extract the oil. Black cumin has become one of the top-ranked, evidence-based herbal medicines to date, and there have been over 600 scientific, peer-reviewed articles published about black seed oil benefits.
What Is Black Seed Oil?
The black cumin plant is native to southern Europe, northern Africa and southwest Asia, and its use can be traced back to King Tut. There is some evidence that the oil and seeds of the plant have been used internally for centuries, in addition to evidence that it was used topically by Egyptians to enhance their skin (the herb was even found in Cleopatra’s tomb!).
The seeds of the plant have also been used as a spice and condiment in both Indian and Middle Eastern cuisines. Black cumin seeds can be dry-roasted to flavor curries and can also be used to flavor bread products or mixed into many other recipes.
Black seed oil’s most active ingredients include the antioxidants thymoquinone, nigellone and beta-sitosterol. The oil also contains iron, selenium, arginine, carotene, calcium, potassium and several other amino acids. In addition, black seed oil contains fatty acids, including omega-9 and omega-6 acids.
Black Seed Oil Benefits
Black seed oil’s medicinal properties stem from the presence of thymoquinone—one of the major active chemical components of the essential oil. Thymoquinone is believed to have a wide range of medical applications and benefits.
Black seed oil can be applied topically to promote skin, nail and hair health, acting as a moisturizer and helping to protect the skin from free radical damage. The antioxidants and omega fatty acids in black seed oil also promote healthy aging of the skin and cell regeneration. Black seed oil can also be applied on the chest to inhale as a vapor or mixed into hot water and inhaled.
As an internal treatment, studies suggest that black seed oil may help promote healthy blood pressure (1) and blood sugar (that is already within normal range) and promote cardiovascular health (2).
Additional black seed oil benefits include:
- Anti-inflammatory properties
- Supports liver health and helps protect the liver
- May have anti-cancer properties
- May help treat a variety of common health conditions including diabetes, bronchitis and asthma
- May be helpful in treating against Methicillin-Resistant Staphylococcus Aureus (MRSA)
- May help increase milk production in nursing mothers
- May act as an appetite stimulant
- May help to boost the immune system
It’s important to speak with your doctor before taking any new supplements like black seed oil, particularly if you have a medical condition.
Black Seed Oil Side Effects and Precautions
If you have allergies to black cumin or black caraway seeds, black seed oil may cause a rash if applied topically and cause upset stomach, vomiting or constipation if ingested. Black seed oil may thin the blood, so those on blood thinning medications or who have a bleeding disorder should speak with a doctor before taking it. In addition, women who are on birth control, pregnant or nursing should also speak with a doctor before incorporating black seed oil into their routines, as should people with a history of seizures or epilepsy. Additional side effects of black seed oil include hypoglycemia (low blood sugar) and low blood pressure.
How to Choose a Black Seed Oil
Black seed oil can come in a liquid, capsule or softgel and the raw seeds can also be purchased. Supplements made from black seeds are usually made up of the basic seed extract in either a crushed powder or oil form.
The best way to consume black seed is via the liquid oil because it contains the most thymoquinone and fatty acids. Check the label of the oil for the amount of thymoquinone per serving. Here are some additional purchasing tips:
- Extraction: The method by which the oil is expressed or extracted from the seeds matters! Slow, cold-pressed means that no heat is used during the extraction process. High temperatures may cause rancidity or cause some of the more volatile oils to evaporate. Avoid any oils that use chemical extraction.
- Purity: The product should be 100 percent pure Nigella Sativa oil and not filled with additives.
- Storage: Look for oil that is stored in a dark, glass bottle that will protect it from both air and light.
- Quality: Look for unrefined vs. refined oil and make sure it’s organic.
In general, adults can take one teaspoon of black seed oil twice daily. If using it for the first time, consider taking a half-teaspoon serving with a small amount of food and gradually increase the dose over a few days or as directed by your medical care professional. You should also check the dosing instructions on the label of whatever black seed oil you purchase. In pill form, the suggested dose is generally two pills twice daily for adults, but it may vary based on brand and your doctor’s recommendations.
Black Seed Oil Storage and Cooking Tips
Black cumin seeds can be eaten raw, boiled, heated, ground as a seasoning or sprinkled on bread and pastries. As an oil, it can be mixed with yogurt, put in salads and added to soups or curries. It can also be used as both a spice or preservative. Be sure to store your black seed oil in a cool, dry place away from direct sunlight, and don’t confuse it with other spices like black cohosh, cumin, curcumin or nutmeg.
Black Cumin Seed Salad Dressing
Ready to try cooking with black seed oil? Here’s an easy salad dressing recipe.
- ½ cup black seed oil
- ½ cup apple cider vinegar
- 2 tbsp raw honey
- 2 fresh chopped garlic cloves
- ½ tsp. Ginger root
- Salt and pepper to taste
Combine all the ingredients in a mason jar with a lid and mix/shake until blended together.
This post was provided by our friends at Puori.
- Common food myths can fool people into believing unhealthy foods are good for them.
- These myths can actually cause the opposite outcome you desire.
- Do your homework before eating certain foods, and remember we can all have different responses to them.
Let’s face it: we often choose what to buy based on the product’s packaging and advertising. When it comes to food, labels like “organic” and “fat-free” usually give people the impression it is healthier and better for the body. Thus, we readily consume these products only to find out later on that they are not as healthy as they claim.
The tendency to quickly accept manufacturers’ marketing campaigns without proper research results in a number of food misconceptions. Here are five food myths you should stop believing.
5 Food Myths We Need to Squash
1) Diet Food Is Always Healthy
Any food packaged with the word “diet” doesn’t necessarily mean it’s a great option for safely losing (and keeping off) body fat. Diet soda, for example, contains fewer calories compared to regular soda. However, it’s packed with artificial sweeteners, which could be harmful to your body. This is the same case with other labels like “sugar-free.”
When you remove sugar, fat or other ingredients from “normal” products, they need to be substituted with artificial ingredients. This is to make up for the loss of taste, flavor and texture. For instance, fat gives both flavor, mouthfeel and texture to a product. These functional properties are lost when the fat is removed. Therefore, the diet product needs to be stabilized, emulsified and flavored in some other way: by additives.
2) Carbs Make You Fat
Our bodies need carbohydrates for energy. How much you need largely depends on your level of physical activity.
However, there is truth to the idea that not all carbs are created equal. Good carbs are often found in vegetables, regular and sweet potatoes and whole grains. These things have a lower glycemic index and more fiber (1). They’re called intrinsic carbohydrates. Bad carbs, with high glycemic index, are those found in processed food like white bread, white rice, pastries and candy.
If you’re a more sedentary person, you should enjoy these carbs sporadically. However, if you’re exercising a lot, white rice, pasta and bread are a suitable carbohydrate source to incorporate into your diet. A well-balanced diet and not the elimination of carbohydrates is the key to maintaining a healthy weight.
3) Gluten Is Dangerous
While there is data to support both sides of this argument, there are a few important things to note.
A gluten-free diet is recommended for people with gluten sensitivity or celiac disease, since the consumption of gluten can damage their intestinal cells and result in health complications. These people tend to feel best when avoiding gluten.
If you don’t have a gluten sensitivity or celiac disease, you don’t have to go gluten-free. In fact, it could be detrimental to your health. One study looked at people who don’t have celiac disease and still avoid gluten. It found they have a higher risk of inflammatory bowel disease, irritable bowel syndrome, lupus and thyroid disease (2). This suggests switching to a gluten-free diet merely to improve your health might not be the safest route to take.
4) All Fat Is Bad
Your body needs fat. Fat is a source of energy and helps you absorb necessary vitamins and minerals. Whether it’s good or bad for you depends on the source. Good fats, for instance, include monounsaturated and polyunsaturated fats (3). We can get monounsaturated fats from food like olive oil, avocado and nuts. Some sources of polyunsaturated fats are fatty fish like salmon, walnuts and flaxseeds.
Trans fats, on the other hand, give us no health benefits. Trans fat has harmful cholesterol, which increases the risk of heart disease and stroke.
5) Only Meat Will Give You Protein
While meat is heavy in protein, it’s certainly not the only source. You can also find significant protein in soy, quinoa, peas, Greek yogurt, lentils and cottage cheese. If you prefer to eat little or no meat, simply make sure you are adequately covering your protein needs elsewhere. You do this with nutritious foods and even supplementation.
Spend time doing your homework before deciding to follow popular food trends. Also bear in mind that we’re all different. What works for one person might not work for another. You’ll probably need to try different diets to see what feels best. Remember, maintaining a balanced diet with sufficient rest and exercise is still a promising course of action.
Banana Protein Pancakes Recipe
Puori PW1 Vanilla recently ranked #1 in Clean Label Project’s test of 133 protein powder products from 52 brands, and works incredibly well not just as a shake, but also in numerous recipes. Download Puori’s PW1 recipe book here, and start cooking. Here’s a taste:
- 3 eggs
- 3 bananas, mashed
- ½ cup (90g) of blueberries (fresh or frozen)
- 1 tsp cardamom
- 1 serving of PW1 Chocolate, Vanilla or Blackcurrant
- Butter for frying
- Mix eggs, bananas, protein powder, cardamom and blueberries.
- Top the pancakes with fresh blueberries in a bowl. Whisk until it becomes an airy batter.
- Add ¼ cup of batter for each pancake.
- Cook 1-2 minutes on each side until finished.
This post was provided by our friends at Terra Origin.
The summer heat is here, and this year it seems stronger than ever! It can be really tempting to grab sugary beverages to quench your thirst, but before you know it, the calories quickly add up and you haven’t had lunch yet! Lucky for us, Terra Origin offers two great summer drink recipes to cool you down and keep you healthy!
Cool Red Lemonade
This lemonade is a winner for any hot day spent soaking up the sun in your backyard. You can even blend it up and save it in the fridge for later. Surprise your guests with this low-sugar, high-nutrient alternative to a summer classic!
- Combine water, lemon juice, Reds Superfood Kiwi Strawberry in a blender and stir.
- Add strawberries and kiwis and mix in or add to garnish the drink.
- Chill until ready to serve.
This is a morning treat that will cool you down and leave you full and energized for you day. The sugar content is extremely low compared to iced coffee beverages bought at coffee shops, so you won’t experience that glucose crash after.
- 1 medium-sized frozen banana
- ½ tablespoon raw cacao powder
- 2 scoops Terra Origin Chocolate Bone Broth Protein
- 1 cup cold coffee
- ¼ cup vanilla soy or almond milk
- 1 tablespoon maple syrup
- Ice to the consistency you prefer
- Add all the ingredients to your blender and mix until it is smooth and frothy!
- For an extra protein and flavor kick, you can add a tablespoon of almond butter, or the nut butter of your choice. If you want a touch of healthy fats, bullet proof it with two tablespoons of coconut oil!
- Top your frappuccino with cocoa nibs, shredded coconut or a dusting of cinnamon.
Enjoy a chill summer!
You don’t have to miss out on delicious indulgences just because you’re avoiding carbs! Snacking on a Keto or Low-Carb diet can be a huge challenge since most snacks are carb-heavy and high in sugar. These “cookie-dough-esque” keto bites are the perfect remedy for a sweet tooth. We used Perfect Keto collagen and Lily’s Chocolate Chips to create the perfect, no-bake, keto-friendly snacks. Make a big batch at the beginning of the week so you always have a craving-crushing treat on hand!
6 tbls softened butter
6 oz softened cream cheese
1 scoop Perfect Keto Collagen Salted Caramel
1/4 cup Swerve Sugar Replacement
1 tsp vanilla extract
½ cup creamy almond butter
¼ cup Lily’s Chocolate Chips
- Combine the caramel collagen, butter, cream cheese, sweetener, vanilla extract and almond butter in a bowl using a hand mixer or kitchen aid.
- Stir the chocolate chips into the mixture, then cover and freeze for about 10 minutes.
- Remove the bowl from the freezer and use a spoon to help scoop the mixture and roll into balls. Place onto a wax-paper-lined baking tray.
- Place the balls back into the freezer for 20-30 minutes until firm.
- When they’re completely frozen, remove the keto bites from the freezer and place in a container. Store them in the freezer until you’re ready to eat them!
This post was provided by our friends at Kiss My Keto.
Just because you’re on a keto diet doesn’t mean you can’t enjoy some chocolate-flavored pancakes. Made with coconut and almond flours and enriched with chocolate-flavored collagen peptides, these chocolate keto pancakes are both keto-approved and delicious. They’re also incredibly light and fluffy—as pancakes should be.
Making them is also easy. All you need to do is follow the recipe instructions below (or watch the tutorial) and you’ll have 22 pancakes ready in just 15 minutes. You can even freeze any leftover pancakes for up to a week.
Chocolate Keto Pancakes Recipe
To make these keto chocolate pancakes, you will need a non-stick frying pan, some clarified butter or oil for frying, and 15 minutes of your time.
Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes
Servings: 22 pancakes
- 6 large eggs
- 1 ½ teaspoons vanilla extract
- 6 tablespoons unsweetened almond milk*
- 2 tablespoons erythritol**
- 1 teaspoon gluten-free baking powder
- 1/8 teaspoon sea salt
- 1/4 cup coconut flour
- 1 cup almond flour***
- 2 tablespoons Keto Protein Chocolate Flavor Powder
- Lightly whisk the eggs in a bowl. Add the remaining ingredients and stir until well combined. Add the protein powder after you’ve whisked the other ingredients for easier blending. Your batter should be the consistency of typical pancake batter—not too thick or too runny.
- Preheat a greased frying pan over low to medium-low heat. Drop a dollop of batter onto the pan until it forms a circle. Wait for bubbles to form on top and flip the pancake. Cook for 1-2 minutes or until the other side has lightly browned. Transfer to a plate. Repeat with the remaining batter.
- Serve warm with a rich topping such as butter, cream or sugar-free syrup!
* Use coconut milk or other keto-friendly dairy substitutes if you don’t have almond milk.
** Substitute erythritol with stevia or another sugar-free sweetener of your liking. You may also skip the sweetener if you’re using Kiss My Keto’s protein powder, as it already has stevia in it.
*** Use blanched and finely ground almond flour for best results.
Chocolate Keto Pancakes Nutrition Facts
These keto pancakes are relatively low in calories but rich in healthful nutrients. If you eat just two of these 3-inch pancakes, you get around 120 calories. If you add a topping, such as butter or sugar-free syrup, you get an additional 40 calories. Their keto macros per two pancakes look like this:
- Fat: 9 grams
- Carbs: 4 grams
- Net carbs: 1 gram
- Fiber: 3 grams
- Protein: 8 grams
Besides these wonderful keto macros, you get plenty of vitamins and minerals from these flapjacks. They’re exceptionally rich in vitamin E from the almond milk and flour. They also provide the daily requirements for vitamin A, iron, zinc, calcium, selenium, folate and other essential vitamins and minerals.
These pancakes can make a great addition to your daily keto meal plan. On a keto diet, you need to eat 75 percent fat, 20 percent protein and 5 percent carbohydrates. How much of each macro you should eat exactly depends on factors like weight, age, physical activity and dieting goals. Use Kiss My Keto’s keto calculator to get your personalized daily macros and see how these pancakes fit into your daily meal plan.
Do you want to bake gluten-free goodies but get stuck on the substitutions? Have you tried baking without gluten but couldn’t get the right texture or flavor?
Gluten, a family of proteins found in grains like wheat, barley and rye, gives foods their shape and structure. It helps dough rise and provides that delightfully chewy texture that we all love in baked goods. Recreating those sensations without gluten takes some finesse and, unfortunately, often results in crumbling cookies or heavy hunks of cake.
It’s true: Baking without gluten can feel challenging. But, it doesn’t have to be!
You can successfully bake gluten-free treats at home without sacrificing flavor or texture, assures Shelly Henley, owner of No Label at the Table Food Company in Carmel, Indiana.
Henley created the entirely gluten- and dairy-free bakery to help her son, who is on the autism spectrum, achieve his dreams in the food industry. The company provides employment opportunities and job skills training for people with autism.
Henley’s son has been on a gluten- and casein-free diet since he was a toddler. “Eighteen years ago, no one knew what gluten-free was, so I pulled him up on the kitchen island and we baked,” she recalls. “Baking and cooking are process-driven. You follow the steps and in the end, you get a yummy reward. It’s very satisfying work for him.”
4 Keys to Successful Gluten-Free Baking
Here are some of Henley’s best tips to take the stress out of gluten-free baking:
Convert Recipes to Gluten-Free
The trick to successful gluten-free baking isn’t just to swap one flour for another. Instead, to compensate for gluten’s job of helping dough rise, it takes some additions. While you can find gobs of gluten-free recipes on Pinterest, you might want to convert one of your non-GF faves. There are handy conversion charts on the internet. We like this one because it explains the science and math behind the conversions (and includes a tasty cookie recipe at the end).
Use the Right Ingredients
Not all flours are gluten-free, of course. Beyond the obvious white and wheat flours, some others to avoid include flour made from barley, rye and spelt. For guidance, check out this list of the best gluten-free flours and other baking ingredients. Remember, though, that you can’t swap a gluten flour for a GF flour without some additional conversions.
Some gluten-free mixes are available to take care of those substitutions and conversions for you, but they’re not always a seamless replacement, depending on what you’re making. You may have to trial-and-error your favorite recipes with some of the pre-made mixes available.
Let Your Dough Rest
Allow your dough to take its time before you bake, and you’ll end up happier with the texture and consistency of your treat. “A good tip is to hydrate your doughs,” Henley says. “If you make a batter or dough, let it sit for 20 or 30 minutes. Gluten-free flours need more time to take in the fats and liquids of the recipes.”
Henley also finds that coddling the eggs helps with the process. “Remember in your chemistry class in school, you learned reactions happen faster at higher temperatures. Baking is science, molecular gastronomy.”
Know When to Give Up
Perhaps Henley’s best advice involves giving up. “Give up on trying to buy the perfect blend of GF flour,” she says. “There’s not one. You’ll always need to substitute a couple flours to get your desired result. Breads will need more protein. Cakes more starch.”
Maybe even more important is giving up the idea that you are living without something, Henley says. “Don’t try to recreate your old diet. It was probably making you sick anyway. When you focus on what you can have versus what is off limits, the whole world opens for you.”
Ready to master the art form of gluten-free baking? Check out our 7 Essentials for the Gluten-Free Baker.
Life is entirely too short to skip ice cream altogether. But hey, it doesn’t have to leave you filled with guilt of “Why did I eat that?” I’ve got you covered with this nice cream recipe. I’m telling you, you can eat an unlimited serving of “nice” cream, so I recommend taking this recipe and doubling it.
What Is Nice Cream?
“Nice” cream is your friend.
It’s made without:
- Artificial flavors
- Added sweeteners
It’s actually the most perfect food because it takes like dessert but it’s made with fruit—that’s it.
Be forewarned, you might feel like you’re indulging in something naughty and delicious, but this is a completely guilt-free, cruelty-free, and plant-based treat. It also contains a total of three ingredients: mango, dates, and a plant-based milk of your choice.
I recommend using an unsweetened, preferably homemade, milk to keep this recipe super clean.
The Benefits of Mango
Mango, my summer secret weapon (also used in my Detox + Chill smoothie), is so creamy and smooth so it offers up a consistency similar to ice cream. Unlike dairy, mangoes offer a variety of health benefits and an abundance of minerals, vitamins, and antioxidants. Mangoes have been shown to alkalize the body, lower cholesterol, clear skin, and improve eye health. Can your ice cream do that? I didn’t think so.
Mango Nice Cream Recipe
Serves 4 (Remember what I said about eating it all on your own? That’s 100% allowed.)
YOU WILL NEED:
- High speed blender
- Tamper (helpful for thick mixtures by pushing the mixture down while blending)
- 4 Cups Frozen Mango
- 2 Pitted Dates
- ¼ cup favorite plant milk (I love cashew milk, unsweetened)
- Place all the ingredients in your high speed blender.
- Blend until you get a smooth and creamy consistency. Use the tamper stick to press down the mixture. Make sure to not over process; I like mine with small mango and date pieces.
- Serve immediately and top with your favorite toppings. My favorites include: chia seeds, almond butter, pumpkin seeds, shredded coconut, and granola.
Enjoy, and seriously, don’t share if you don’t have to.
Recipe provided by our friends at Navitas Organics
Who doesn’t love a light and airy, delicious dessert?! This Peruvian-inspired chocolate mousse is an antioxidant-packed powerhouse loaded with traditional ingredients and adaptogenic properties that is sure to satisfy your sweet tooth.
3 Cans full-fat Coconut Milk (refrigerated)
1/3 Cup Navitas Organics Cacao Powder
2 tsp Navitas Organics Gelatinized Maca Powder
2 tsp Honey
1 Pint Raspberries
Optional: Shaved Chocolate or Navitas Organics Cacao Nibs
- Scoop the thick cream from the top of the canned coconut milk and place in a large bowl or stand-mixer, discarding the liquid.
- Next, using a stand-mixer or a hand-mixer, begin to whip the coconut milk until it becomes light and airy, and takes on the consistency of whipped cream.
- Remove roughly 1/3 of your whipped coconut milk and place it in a separate bowl to the side.
- Next, add the Cacao Powder, Maca Powder, honey and sea salt.
- Gently fold the Cacao Powder into the mixture before whipping again.
- Once fully combined, scoop your chocolate mousse into individual serving dishes and top with the whipped coconut milk you reserved to the side.
- Top with berries and shaved chocolate or Cacao Nibs and enjoy!
Makes 3-4 Servings
Recipe provided by our friends at Navitas Organics
This satisfying, chocolaty treat packs a serious crunch and loads of healthy fats, omega-3s and protein from the varied nuts, seeds and superfoods. Great on its own, on-the-go or topped over your cereal or oatmeal!
2 cups Sliced Raw Almonds
2 cups Raw Pecans
1 cup Raw Walnuts
1 cup Navitas Organics Coconut Hemp Pumpkin Seeds
3 Tbsp Navitas Organics Chia Seeds
1 tsp Ground Cardamom
1/4 cup Navitas Organics Cacao Powder
1/4 tsp Sea Salt
1 Tbsp Vanilla Extract
4 Tbsp Coconut Oil
4 Tbsp Maple Syrup
½ cup Medjool Dates, seeded and chopped
½ cup Dried Cherries
¼ cup Navitas Organics Goji Berries
- Preheat oven to 350 F.
- In a large mixing bowl, combine the nuts, seeds, cardamom, Cacao Powder, and salt.
- In a small saucepan over low heat, warm the coconut oil, maple syrup and vanilla, pour over the dry ingredients and mix well.
- Spread the mixture evenly onto a lined baking sheet and bake for 20 minutes. Remove from oven, add dried cherries, dates and Goji Berries and stir.
- Return to the oven for another 10 minutes.
- Once the granola is visibly browned, remove from the oven and let cool completely.
- Store in an air-tight glass container in a dry, cool place. For maximum freshness use within 2 weeks.
Recipe provided by our friends at Navitas Organics
This jam acts just like boysenberry preserves‚ yet is dense with nutrition‚ low in sugar‚ full of whole superfoods‚ and completely unprocessed. Featuring two all-star superfoods – acai and chia – it’s a fantastic way to sneak extra antioxidants‚ essential fatty acids‚ and vital micronutrients into any diet.
For a stronger fruity taste‚ mix in ¼ cup muddled fresh berries (like strawberries or blackberries) before serving. Use on bread‚ with muffins‚ on top of desserts‚ or enjoy a spoonful solo with zero guilt!
½ cup Apple Juice
2 Tbsp Navitas Organics Acai Powder
2 Tbsp Navitas Organics Chia Seeds
2 Tbsp Maple Syrup
1 Tbsp Lemon Juice
- Mix together the chia seeds with the apple juice in a small bowl or glass and let sit for 20 – 30 minutes, stirring once.
- After the chia has gelatinized, mix in the acai powder, maple syrup, and lemon juice.
- For best results, allow mixture to set for 30 minutes before serving. Will keep in a sealed container in the refrigerator for 1-2 weeks.
You’ve heard of the health-boosting elixir golden milk—now you can have it for breakfast! This recipe uses Elmhurst Oat Milk to create a delicious dairy-free, nut-free, easy-to-make overnight oats, packed with the anti-inflammatory benefits of turmeric. Elmhurst uses zero artificial flavors or colors to create their deliciously creamy oat milk. It’s certified non-GMO, dairy-free, gluten-free and perfectly compliments the flavor of these golden oats!
½ cup rolled oats-
¼ teaspoon ground turmeric
¼ teaspoon ground cinnamon
⅛ teaspoon ground ginger
Pinch black pepper
½ cup Elmhurst Oat Milk
2 teaspoons maple syrup
- In a bowl, mix together the dry ingredients (from the oats to the black pepper) until combined.
- Add in the oat milk and maple syrup and mix well.
- Place the mixture in the fridge for 4 hours or overnight.
- In the morning, add on whatever toppings you desire (or don’t!) and enjoy.