Low Carb Power Bowl (Grain Free, Paleo, Whole30, Keto)

bowl full of colorful food

Anatomy of a Low Carb Power Bowl: We all know that everything tastes better in a bowl. It’s science.

Bowls allow you to combine hot and cold, fresh and cooked, tender and crispy and mix it all together with the sauce.

That’s right, the glue to any power bowl is a good sauce. Sauces are the MVPs of a good ketogenic diet. A fabulous flavor-boosting – nutrient dense vessel for your fat. At the bottom of this post, I’m sharing a recipe for the perfect power bowl sauce. Chimichurri Avocado Cream. Yes!

But first, lets talk shop. How do you create the perfect bowl… that isn’t full of grains??

low carb power bowl

The Base:

First, we need a base. A vegetable that will be the bulk of this meal. Something that takes up space in the bowl and that will help fill you up. Something with a texture that can be made in a hands-off manner (ie. Instant pot or oven). Something that has a good texture. Roasted veggies. Noodles, or noodle like foods. So let’s check out our most viable options and how to make them!

  • Roasted Cauliflower Rice: toss on a sheet pan with avocado oil, salt and garlic powder. Toss and spread out. Roast at 400F. for 20-30 minutes.
  • Roasted Diced Vegetables: toss on a sheet pan with avocado oil, salt, and garlic powder. Toss and spread out. Roast at 400F. for 35-40  minutes.
  • Pressure Cooker Pumpkin: quarter an acorn squash or kabocha squash, seed it and put in in the pressure cooker with 1 cup water. Cook on high for 10 minutes. Remove, spoon out tender meat. Drizzle with oil and salt.
  • Pressure Cooker or Roasted Spaghetti Squash: poke holes in your squash, put the whole squash in the pressure cooker with 1 cup water. Cook on high for 10-15 minutes. Carefully remove. halve, seed and then use forks to pull out the “spaghetti”. Toss with olive oil, salt, pepper.
  • Crispy Cauliflower Pilaf (coming soon)
  • Crispy Broccoli: cut into florets, toss with avocado oil, garlic powder, salt and massage oil and seasoning into florets. Spread out on a sheet pan, florets facing down. Roast at 400F, 30-40 minutes.
  • Shredded Cabbage: toss on a sheet pan with avocado oil, salt, and garlic powder. Toss and spread out. Roast at 400F. for 35-40  minutes.
  • Shirataki Noodles: open bag and drain fluid. Soak the noodles in cool water. Rinse then drain. Saute in coconut oil over high heat. Add a splash of coconut aminos, salt and pepper.

bowl full of colorful food

The Greens

You need something green. It’s a rule. I often like 2-3 green components. For example a green base and a green sauce too… but I’m getting ahead of myself. You want something fresh, crisp, and preferably raw. But some crispy kale works too.

  • My favorite green for bowls is arugula. It’s spicy, it’s soft. Arugula is the best.
  • Chopped baby spinach! Mild in flavor and texture.
  • Shredded lettuce, the vanilla of greens.
  • Massaged kale, see Made Whole for details.
  • Shredded cabbage, you can even get fancy with purple cabbage.
  • Or you can get REALLLLLYYY creative with chards, endive, radicchio etc. I’m not a huge fan of the bitter greens served raw, but they are nutritious.

bowl of food

Ferments, Citrus, and other delicious tangy things…

A Touch of Sweet

  • Fresh berries
  • Go with roasted root veggies for a carb up or add diced apples
  • Add a splash of coconut aminos

sausage

Proteins!

I like to go shredded or go crispy. But you know me… I usually go crispy!

Since these bowls have so many components I like to use easy protein or leftovers to cut down on prep. Leftover shredded meats, crisped up in a cast iron are awesome.

Meal prep roasted chicken, ground beef or even canned salmon work. You can add fried or hard-boiled eggs, even a bunch of scrambled eggs.

But my all-time favorite proteins for power bowls… bratwurst or frozen burger patties! I like my brats crispy, I roast them in the oven along with the base and oh- em- gee. 400F, tossed in avocado oil. 35-40 minutes. Get it.

creamy chimichurri

Fats!

  • Sauce: like the one below, ranch dressing or your favorite sauce!
  • Mayo: you can make homemade or use primal Kitchen
  • Avocado: diced up or made into guac!

 

Assembly!

The base of your bowl should be half greens and half base veggies.

Then you add the tangy component in a small amount on one side, the sweet component to the other. Protein on top and finish off with a healthy dose of fat!

how to make a power bowl

 

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Creamy Avocado Chimichurri Sauce

creamy chimichurri

The perfect tangy herb sauce for your low carb power bowls

  • Author: Cristina

Ingredients

2 bunches of fresh parsley

5 cloves garlic, peeled

1 large, ripe avocado

¼ cup coconut vinegar or apple cider vinegar

Juice of 1 lemon

½ teaspoon salt

½ cup olive oil

Instructions

Pulse parsley in food processor until fine mince. Add garlic, avocado, and pulse for 20 seconds.

Add in the lemon juice, vinegar, and salt. Blend on high while you drizzle in the oil slowly, until thick and smooth.

Store in a jar in the fridge for 2-3 days. Or freeze, thaw in the fridge overnight.

More Bowls

 

 

 

Teriyaki Meatballs Noodle Bowl (Keto, AIP, Paleo)

 

 

Sheet Pan Taco Bowls (Whole30, AIP, Keto, Paleo)

Braised Pork Chops with Cauliflower Cream (Whole30, Paleo, Keto)

Crispy Bratwurst with Glazed Brussel Sprouts (Keto, Paleo, Whole30)

Peach Pulled Pork (Whole30, Paleo, Keto)

pressure cooker pulled pork

Since moving to the mainland I have has access to some pretty great food. Not that I didn’t in Hawaii… but getting pastured proteins delivered to my house and fresh, local produce too… WIN! That’s how this peach pulled pork was born.

peach pulled pork

I had some beautiful pork loin roast from my Butcher Box (use that link and get FREE BACON, FREE SHIPPING and $10 OFF).

GRASS FED

Some amazing ripe peaches and fresh sage from my Seasonal Roots CSA… and I finally got my pressure cooker (I use this one, it’s not an Instant Pot, but it’s amazing) and the rest of my household goods.

pressure cooker pulled pork

Fruit on Keto

YES! I  still cook with small amounts of fruit on keto. Eating seasonally, locally and organic, including some “worth it” fruit into my diet, to make my cooking tasty and nutritious isn’t going to harm me. Besides, the carbs in 2 peaches, divided by the 6 portions this makes will come out to minimal carbs per serving- keeping it a very keto friendly meal.

However, I get that if you have medical reasons you keto any amount of fruit might be a no-go.

Anywho… If you like tangy, juicy flavors, herbs and easy recipes… yeah! This Peach Pulled Pork is for you!

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Peach Pulled Pork (Whole30, Paleo, Keto)

pressure cooker pulled pork

Pressure Cooker Pulled Pork made with seasonal peaches and sage! See notes from slow cooker instructions!

  • Author: Cristina Curp
  • Prep Time: 10 minutes
  • Cook Time: 60 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 6 servings
  • Method: pressure cooker

Ingredients

3 pound pork loin roast

2 ripe peaches

3 teaspoons fine salt

1/4 cup minced fresh sage

1/4 cup coconut vinegar

1/4 cup avocado or coconut oil

1 tablespoons coarse ground black pepper (omit for AIP)

1 teaspoon garam  masala (omit for AIP)

4 cloves garlic, minced

Instructions

Place your pork in the bowl of your pressure cooker.

Use your hands to mash up the peaches, removing the pits and rub the peach all over the meat.

Add in the remaining ingredients and massage and rub the meat all over. Then set it down with most of the peach chunks right on top.

Set to pressure cook on high for 50 minutes, let the pressure release.

Pre-heat the oven to broil. Remove the pork from the pressure cooker and shredded it with tongs on a sheet pan.

Set the pressure cooker to reduce or saute to bring the liquid (peach mix) in the pressure cooker to a boil.

Spread the shredded pork out on a sheet pan and broil for 10 minutes while the peach sauce simmers.

Remove from the pork from the oven and pour the peach sauce over it. Serve over cauli- rice or in lettuce wraps!

Notes

To make in the slow cooker add in 1 cup of broth and cook on high for 8 hours.

Keywords: peach pulled pork

 

Instant pot pulled pokr

Cuban Mojo Marinated Pork (AIP, Whole30, Paleo)

Coffee & Peach Rubbed Spare Ribs

Pressure Cooker “Cheesy” Chicken & Zoodles (Paleo, Whole30, AIP, Keto)

Breakfast Sausage Noodle Skillet (Whole30, Paleo, Keto)

This Whole30 Sausage Skillet with veggie noodles is pure comfort food. I love the sweet and spicy components here, a result of using carrots… but you can use kohlrabi noodles too. They’re a little lower in carbs and more neutral in flavor.

To save time I just bought the carrot noodles in the produce section of my Whole Food. You can also just spiralize your own veggies anytime with a very affordable and versatile appliance: the spiralizer. I use this one.

I will say, even my carrot hating husband gobbled this up. Full disclosure we are it all. Yup, the whole recipe in one sitting, just the two of us.

Great for weekend breakfast or breakfast for dinner, this egg free dish can easily be made AIP compliant using homemade AIP pork sausage (there’s a recipe in my book Made Whole). This Whole30 Sausage Skillet is all about the right sausage. Using a sweetener free, quality sausage is key!

I used the breakfast sausage from my Butcher Box which is absolutely delicious and made from pastured raised, heritage pigs! I’ve been really happy with my Butcher Box, a monthly, bi-monthly subscriptions of proteins delivered right to your door. They always have awesome offers which you can check out here. 

This would also work with my Roasted Lemon Crispy Beef if you don’t eat pork, recipe HERE.

Hope you make this, hope you love it. I know we did!

whole30 egg free breakfast

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Breakfast Sausage Noodle Skillet (Whole30, Paleo, Keto)

whole30 egg free breakfast

A delicious, crispy, tangy and sweet one skillet meal that is total comfort food while still being super healthy and hearty!

  • Author: Cristina
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 2-4
  • Category: whole30
  • Method: stove top
  • Cuisine: comfort

Ingredients

1 pound of ground breakfast sausage

2 tablespoons bacon fat

2 cups carrot, turnip or kohlrabi noodles

½ teaspoon salt

2 sprigs thyme

a squeeze of lemon (optional)

1 teaspoon granulated garlic

1 cup fresh arugula

Optional:

Seedy or spicy mustard

Instructions

Heat a large cast iron skillet over medium heat (for about 5 minutes).

Add the sausage by crumbling it up in to the pan. Cook, stirring often until the sausage is browned.

Add in bacon fat and veggie noodles. Stir well then let it cook undisturbed for 4 minutes.

Scrape from the bottom of the skillet and turn the noodle and pork mixture with a large spatula and cook, undisturbed, another 4 minutes.

Add in salt, thyme, lemon, garlic. Stir well, and cover. Cook another 3-4 minutes.

Open, scrape and mix.

Serve and garnish with fresh arugula and mustard!

Notes

*Macros will vary depending on what noodles and sausage you use!

*For AIP get black pepper and nightshade free sausage, for Whole30 use sweetener free sausage*

Keywords: sausage skillet

My Whole30 Costo Haul with Printable Shopping List

Whole30 Turkey Meatballs with Pesto Noodles (Dairy, Nut and Egg Free)

 

What I learned from my first Whole30

Crispy Bratwurst with Glazed Brussel Sprouts (Keto, Paleo, Whole30)

fast keto meal

This has been the week of quick and easy meals. Very unlike me, but with all the things happening all at once,  it’s been a necessity. Per usual, out of necessity, creativity is born and so was this amazing recipe. Fried up bratwurst slices served along shredded brussel sprouts sauteed until crispy yet tender then tossed with a coconut aminos glaze. Boom. Crispy Bratwurst with Glazed Brussel Sprouts. Your new favorite meal.

easy keto meal

Moving Update

As many of you know, we’re military. We move every three years. In June, after 3 years of living in Hawaii, we moved to Alexandria, VA. Huge change. The hardest part was living without my things for 2 months. One month in an empty house in Hawaii. Two weeks of hotel living. Then again, living in an empty house here in VA until finally, our things came yesterday.

Don’t get me wrong, the minimalist thing is cool. But my work things, food props, kitchen tools. My clothes… I wrote the same 5 leggings for 2 months! Also just the feeling of being displaced. I missed my couch. It’s been a rough move for all of us. Stress levels, VERY HIGH.

Paire with the book launch and the pressure of promoting it, growing this business and being there for my son and my husband during this move. You know, us moms, we hold everything together. Make sure we’re all eating well, sleeping. Going around, getting Jack involved in the new community, trying to make friends.

The small things, getting to know your new grocery store and gym. Trying to settle into a new routine. It’s all a lot of work.

easy keto recipe

I Digress…

Despite the hardships, I can’t complain. It’s all gone really well. Some setbacks. The house not being in good repair (we rented sight unseen). The huge expense of moving in general. Some broken things, some lost things. Some annoying things (like transferring car registrations). Oh, yeah, Jack also has allergies to something here. He gets a goopy eye. I’ve bought some local honey to give him, see if that helps. There I go, complaining. Ha! Okay, maybe I just needed to get it out.

But really, this place will be good for us. The lighting in my kitchen is amazing and I have a new, huge workspace. I am ready to CREATE. I want to write another book. I want to grow this platform into more than just recipes

More Of Me!

The best way I know to share more of me in a way that feels organic, that is easy for you to watch, or perhaps just listen to… YouTube Videos. I’ve been creating, short, simple, chats. Talking about varied topics. You can subscribe to my channel HERE.

There will be some food, and lot’s of non-food but still wellness related things.

Ok! Back to the Recipe!

What you need to make this Crispy Bratwurst and Glazed Brussel Sprouts:

  • QUALITY Bratwurst, I used THESE from Niman Ranch, they are nightshade free (but not Whole30).
  • Gelatin, duh, I love this stuff, you need to keep some in your house. It’s amazing to bake with like my famous chewy cookies, to add to hot coffee, to cook with, for your gut, hair, and nails! DOOO IITTT! I think VITAL PROTEINS is by far the best quality brand.
  • Coconut Aminos, it’s like the paleo soy sauce… it’s soy and gluten free and delicious!

fast keto meal

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Crispy Bratwurst with Glazed Brussel Sprouts

fast keto meal

Fast and easy healthy recipe! The perfect whole foods keto meal, made in 15 minutes!

  • Author: Cristina Curp
  • Prep Time: 3 minutes
  • Cook Time: 12 minutes
  • Total Time: 15 minutes
  • Yield: 3-4 servings
  • Category: Entree
  • Method: Easy

Ingredients

1/4 cup coconut oil, for frying

5 fully cooked, pork bratwurst

1 pound brussel sprouts

1 large sweet onion

3 tablespoons avocado oil

1/2 teaspoon fine salt

1/2 teaspoon garlic powder

3 tablespoons coconut aminos

1 tablespoon vinegar

1 teaspoon fish sauce

2 tablespoons pastured gelatin

You will need:

Two large skillets

Knife

Cutting board

Small bowl

Instructions

Heat two large skillets over medium heat.

While they come to temperature slice your bratwurst into thin slices, small dice the onion and shred the brussel sprouts (if not using pre-shredded).

Add coconut oil to one skillet and the avocado oil to another. Let the coconut oil heat for another minute or so.  In the meantime, add the diced onion to the avocado oil skillet and saute for 2 minutes then add in the brussel sprouts.

Add the bratwurst to the coconut oil and fry, stirring occasionally for 8-10 minutes. Simultaneously saute the onion and brussel sprouts until they are browned and tender. Mix in the salt and garlic powder to the brussel sprouts.

In the small bowl combine the coconut aminos, vinegar and fish sauce, then add 2 tablespoons of gelatin on top and let it bloom. (Blooming gelatin: let it rest until the liquid has become a solid gel mass).

Lower the heat on the brussel sprouts and mix in the gelled sauce mass to the veggie mix. It will melt and create a thick glaze sauce. Remove from heat.

Turn off the heat on the bratwurst skillet. Use a slotted spoon to remove the crispy bratwurst from the coconut oil. Serve together right away. Great with some mustard on top!

Notes

To make this dish AIP: use AIP compliant bratwurst

To make this dish Whole30: use Whole30 compliant bratwurst

Time Saving Tip: Buy a bag of shredded brussel sprouts instead of slicing them yourself!

Keywords: crispy bratwurst and glazed brussel sprouts

whole30 fast and easy

Mini Mahi Burgers (Whole30, Paleo, Keto)

Chicken Satay + Grilled Zucchini (Whole30, Paleo, Keto, Nut Free)

Crispy Keto Wings with Creamy Garlic Sauce (Baked, Paleo, Whole30)

Chicken Satay + Grilled Zucchini (Whole30, Paleo, Keto, Nut Free)

keto chicken satay

With Fourth of July weekend coming up I bet you’re looking for a killer BBQ recipe! How about you change up the usual burger and hot dog menu for these delicious Chicken Satay! Paire with grilled zucchini it’s the perfect spread for your summer party.

paleo chicken satay

This book is from my new cookbook Made Whole! I got my first author copy last week and I’ve been overcome with emotion on how beautiful it turned out. I can’t believe I created this massive 432 page, real food resource.

You can pre-order Made Whole HERE or come see me on book tour, and purchase the book in a store. RSVP for the book tour HERE. 

 

whole30 skewers

What is different about THIS recipe… well… for one it’s a NIGHTSHADE free satay. All the warm, yummy spices, juicy chicken and charred bits without possibly inflammatory nightshades. The chicken is also marinated in good fats like avocado and coconut oil. The lemon tahini sauce is made dairy and nut free. For an authentic satay experience that is Made Whole!

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Chicken Satay + Grilled Zucchini (Whole30, Paleo, Keto, Nut Free)

Marinated chicken, grilled summer squash, toasty and tangy sauce!

  • Author: Cristina Curp
  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Total Time: 30 minutes
  • Yield: 3
  • Method: grilling

Ingredients

For the Satay:

1 pound boneless skinless chicken thighs

1 teaspoon fine Himalayan salt

1 teaspoon ground black pepper

1 teaspoon turmeric powder

1/2 teaspoon ground toasted cumin

2 tablespoons coconut oil or lard

1 tablespoon coconut vinegar

1 tablespoon toasted sesame oil

For the Zuccini:

3 small zucchini, halved lengthwise

1 tablespoons avocado oil or olive oil

pinch of fine Himalayan salt

For the Sauce:

Juice of 2 lemons

2 tablespoons tahini (or sunflower seed butter)

1 tablespoon coconut aminos

1/2 teaspoon fish sauce

1/2 teaspoon ginger powder

Special Equipment:

Skewers

Instructions

Cut each chicken thigh lengthwise into two or three strips, then cut the strips in half to make thumb-sized chunks. Place the chicken chunks, salt, pepper, turmeric, cumin, coconut oil, vinegar and sesame oil in a large bowl. Mix well, cover and set in the refrigerator to marinate for at least an hour or up to 3 days.

If you are using bamboo or wooden skewers, soak them in water 20 minutes before grilling. Thread four of five pieces of marinated chicken onto each skewer and set aside.

Pre-heat the grill to high heat (450F).

While the grill heats, prepare the zucchini and tahini sauce: Brush the zucchini with the oil and sprinkle with the salt. Place on a tray or cutting board that’s large enough to hold everything after cooking.

Place all of the sauce ingredients in a small bowl and stir until smooth and well combined. Set aside.

When the grill has come to temperature, place the skewers on the hottest part of the grill and close the lid. Cook undisturbed for 3 minutes. Open the lid and turn the skewers over with tongs. Put the zucchini cut side down on the other side of the grill. Close the lid and lower the heat to 400F. You may have to crack the lid periodically for temperature control.  Grill for 5 to 8 minutes, until the chicken has a nice char to it and the internal temperature reaches 175F. Flip the zucchini once halfway through. Remove the skewers and zucchini from the grill and place everything on the tray or cutting board.

Drizzle the tahini sauce over everything or serve on the side for dipping.

Store leftover skewers and sauce in separate airtight containers in the fridge for up to 5 days. To reheat the chicken, quickly sear in a hot skillet for 5 minutes

Notes

Substitutions: To make this recipe AIP compliant, omit the pepper and sesame oil from the satay and use another sauce (Ginger sauce from the cookbook, or use coconut butter instead of tahini).

Nutrition

  • Serving Size: 2 skewers + 1 zucchini
  • Calories: 344
  • Fat: 19.3
  • Carbohydrates: 5
  • Fiber: 2.8
  • Protein: 34.2

Keywords: chicken satay and grilled zucchni

Chocolate Keto Mug Cake (Paleo, Dairy Free, Nut Free)

 

Naked Crispy Chicken Taco

Ginger Lime Pork Lettuce Cups (Keto, Paleo, Dairy Free)

 

keto satay

Creamy Cauliflower Noodles with Citrus Basil Sauce (Keto, Paleo, Whole30, AIP friendly)

dairy free pesto pasta

These Creamy Cauliflower Noodles with a Citrus Basil Sauce are truly decadent tasting, yet light on your digestive system. The perfect keto pasta dish. It’s dairy-free, nutrient dense and full of flavor.

keto noodles

Simply roast cauliflower florets with avocado oil and sauce. Whiz up the creamy basil sauce. Rinse and drain your noodles. Toss and bake it all together. It’s really that easy to make. Not to mention, even better as leftovers.

basil pesto noodles

This vegan keto pasta dish is a blank slate! Add eggs to it, mix in shredded chicken or ground sausage. You can even add real cheese if you eat it. A perfect base to let your imagination go wild.

dairy free pestoModifications:

AIP or nut free: omit the cashews in the pesto, use 1 tablespoon coconut butter and 1/2 a ripe avocado

Whole30: Instead of shirataki noodles use a veggie noodle that won’t get soggy. I recommend shredded cabbage, kohlrabi noodles or carrot noodles!

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Creamy Cauliflower Noodles with Citrus Basil Sauce

dairy free pesto pasta

A creamy and decadent bowl of “pasta” without the carbs or the dairy!

  • Author: Cristina Curp
  • Prep Time: 5
  • Cook Time: 45
  • Total Time: 50 minutes
  • Yield: 4-6 servings
  • Cuisine: Italian

Ingredients

The Cauliflower:

1 large head of cauliflower, cut into small florets

2 tablespoons avocado oil

1 teaspoons sea salt

1 teaspoons granulated garlic

For the Sauce:

1 bunch fresh basil, about 3 cups (purple, Thai or regular)

3 cloves garlic

1 cup pre-soaked, and drained cashews

1 cup avocado oil (this one)

2 teaspoons fish sauce (this one)

1/2 teaspoon fine salt

1 tablespoon lemon zest

The noodles:

2 packs Miracle Noodle (this one) or your choice veggie noddles

Instructions

Pre-heat the oven to 400F.

Toss the cauliflower florets with oil, salt, and garlic. Spread out in a large casserole dish. Roast for 35 minutes or until golden.

While it roasts blend all of the sauce ingredients in the blender until smooth. Set aside.

Open your shirataki noodle packets, drain them, and place the noodles in a large bowl. Cover with fresh water and soak for 5 minutes then rinse and drain.

Once the cauliflower is golden, open the oven, remove the casserole dish, add in the noodles and all of the sauce. Use tongs to mix everything together well then spread out evenly in the casserole dish.

Put it back in the oven and bake for 15 minutes. Remove from the oven and serve!

Notes

See post for AIP and Whole30 Modifications!

Keywords: cauliflower keto pasta

keto pasta

More Low Carb Noodle Dishes:

Whole30 Turkey Meatballs with Pesto Noodles (Dairy, Nut and Egg Free)

 

Tuna Zoodle Casserole (Whole30, Paleo, Keto)

Teriyaki Meatballs Noodle Bowl (Keto, AIP, Paleo)

Teriyaki Meatballs Noodle Bowl (Keto, AIP, Paleo)

Noodle bowls are oh-so-satisfying. A teriyaki noodle bowl? Yes, please! Something about the delicious glaze sauce over savory meats and slurpy noodles! It just screams comfort food. With all the moving stuff, book launch and travel… I’ve been pretty stressed out people and you know what… I haven’t felt like cooking all that much.

But today, today I felt good. I napped with Jack and has some tea, a good work out and I was inspired! This Keto Noodle Bowl was conceptualized in my head long ago and I was excited to bring it to life today.

AIP TERIYAKI

Nailed IT!

I just love when you dream up an idea and when you make it, it is exactly as expected. This keto noodle bowl is it! The meatballs are packed with fresh ginger and citrus. Juicy and tender with creamy avocado mixed into them.

The sauce is a combination of bone broth reduce with coconut aminos and red wine vinegar for sweetness and tang. Then bloomed gelatin is mixed in to thicken it all up and boom! You have legit teriyaki sauce. Glazy, salty and sweet.

The noodles are shirataki noodles. Those magical yam noodles made of konjac root that are low carb and when prepared right, absolutely convincing. If you haven’t had success with them before, try them my way! If you’re not into it at all or on a Whole30, use zoodles (zucchini noodles)!

Optional Components of the Keto Noodle Bowl

Don’t be scared by the long recipe and ingredient list. A lot of it is optional. Fried garlic, crispy brussel sprouts, jammy eggs. You don’t need them… but they are delicious. If you’re AIP, leave the eggs out, the rest of the recipe is 100% AIP compliant! If you’re on a Whole30, use zucchini noodles.

Shiratake noodles are made with 3% soluble fiber from konjac root and 97% water! They are grain and gluten free. Low carb and low calorie! Questions about SHIRATAKE NOODLES? Learn More HERE. You can also use glass noodles too. Whatever works best for you. The RECIPE here is mostly for the SAUCE and the Meatballs. The rest of the bowl is up to you! 

Shop For Recipe Essentials

 

Love This Recipe? Want to make in as a part of a Keto-AIP Meal Plan

with shopping list and Macros?

2 person, 2 week meal plan. All my best recipes. $10. Purchase HERE. 

 

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Keto Teriyaki Noodle Bowls

Keto noodle bowl, squeaky clean. AIP and Whole30 friendly, read post above!

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 35
  • Total Time: 45
  • Yield: 4

Ingredients

Meatballs

  • 2 pounds ground beef 85%lean
  • 1inch nub fresh ginger, peeled and zested
  • 1 heaping teaspoon grated citrus zest (I used orange and lime)
  • 2 teaspoons garlic powder
  • 2 teaspoon fine salt
  • 1 teaspoon dried parsley
  • 2 tablespoons minced fresh cilantro, more to garnish
  • Half a ripe hass avocado

For Cooking

  • 4 tablespoons avocado oil, more as needed

Sauce

  • 1/3 cup bone broth
  • 1 tablespoon fish sauce
  • 1 tablespoon red wine vinegar
  • ¼ cup coconut aminos, divided
  • 1 scoop gelatin

Fixings

  • 4 cups shredded brussel sprouts
  • 5 cloves garlic sliced
  • 4 large eggs

Noodles

Instructions

  1. Pre-heat oven to 400F.
  2. In a large bowl mix together, the ground beef with the rest of the meatball ingredients until well combined, the avocado should be completely mixed in with only traces of green specks in the meat, no chuncks left. Shape 12 large meatballs.
  3. Heat a large cast iron skillet over medium heat.
  4. Bring a small sauce pot full of water to a boil. Put the 4 large eggs, gently in the pot. Boil for 7 minutes, then drain the water and add ice to the eggs, set aside.
  5. Toss the brussel sprouts on a sheet pan with 2 tablespoons avocado oil and 1 teaspoon salt. Spread them out flat over the sheet pan and pop in the oven- middle rack.
  6. Add 2 tablespoons of avocado oil to the skillet and brown 6 meatballs at a time, 2 minutes a side, then transfer to a sheet pan. Repeat with the remaining meatballs and then put them in the oven.
  7. Bake the meatballs with the brussel sprouts for 10-15 minutes until the sauce and noodles are ready.
  8. In the same sauce pot where you boiled the eggs heat the bone broth with the fish sauce, red wine vinegar and 2 tablespoons coconut aminos. Bring to a boil and reduce for 10 minutes.
  9. Add 1 scoop gelatin to the remaining coconut aminos and let it sit until it gels up solid.
  10. In the meantime, drain and rinse your noodles and submerge in cool water. Set aside.
  11. Heat the skillet where the meatballs were browned and add a little extra avocado oil. Then add in the sliced garlic and fry until golden. Remove from the skillet.
  12. Drain the noodles, add to the skillet, sprinkle with salt and sauté in the garlic infused fat for a few minutes while you finish the sauce. They will coat in the fat and get brown and yummy!
  13. Remove the bone broth reduction from the heat, scoop in the solid coconut amino-gelatin mass and whisk into broth until smooth and thick. Set aside.
  14. Remove the toasty brusssel sprouts and cooked meatballs from the oven.
  15. Assemble your bowls.
  16. Divide the noodles in between 4 large bowls, then the brussel sprouts. Add 3 meatballs to each bowl. Garnish with fried garlic, minced cilantro. Peel the eggs and halve them. Add ½ -1 egg to each bowl.
  17. Spoon thick teriyaki sauce generously over each bowl and dig in!!

Nutrition

  • Serving Size: 4

 

Crispy Baked Chicken Wings with Ginger Lime Sauce (Whole30, AIP, Keto)

Braised Pork Chops with Cauliflower Cream (Whole30, Paleo, Keto)

Faux Bean + Ham Soup (Paleo, Keto, AIP friendly)

Bacon “Cheese” Butternut Rotini (Whole30, Paleo, AIP friendly)


Made in partnership with Mann’s Fresh Vegetables, recipe and opinions are my own.

This recipe is so comforting and delicious that I almost feel nervous calling it Whole30 compliant. But I mean, it’s veggies with a veggies sauce. So, HEALTHY AF, but it’s like paleo mac and cheese magic.

Again, excited to bring you an amazing VEGGIE PACKED recipe from Mann’s Packing! Veggies Made Easy is a lifesaver for my veggie-filled diet. Saves my budget, my floor, my sanity. Find Mann’s in a store near you! 

whole30 mac and cheese

Better Options, Better Choices

I used to love eating bowls of pasta with parmesan and garlic. But it was more like a bottomless bowl. I could eat large amounts of pasta and be hungry shortly after. Crazy! That won’t happen here. We’ve not nutrient dense veggies, roasted crispy with garlic and bacon. The sauce is packing gut healing collagen and protein. A great balance of fat and protein on these low carb rotini to keep you full and satisfied for hours.

Top a bowl of this with a fried egg or a scoop of ground beef, bake this goodness into a casserole… the possibilities are endless with this family favorite!

paleo mac and cheese

Print

Bacon Cheese Butternut Rotini

whole30 mac and cheese

Delicious pasta like meal made with loads of veggies!

  • Author: Cristina Curp
  • Prep Time: 5
  • Cook Time: 25
  • Total Time: 35

Ingredients

“Pasta”

  • 2 bags Mann’s Butternut Squash Rotini
  • 5 slices bacon
  • 4 cloves garlic
  • 1 tsp salt

Sauce

  • 1 cup cauliflower florets ( or ¾ cup raw cashews)
  • 6 ounces bone both
  • 2 tablespoons nutritional yeast
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon dried Italian herbs
  • 1 tablespoon pastured gelatin

Instructions

  1. Spread the rotini on a sheet pan. Top with chopped bacon.
  2. Sprinkle with minced garlic and salt.
  3. Roast at 400F for 25 minutes.
  4. In the meantime, simmer the cauliflower (or cashews) in the broth until tender.
  5. Transfer everything to a blender, add in the vinegar, herbs and gelatin and blend until smooth.
  6. When the rotini is done, remove it from the oven, scrape it up off of the sheet pan and toss in a bowl with 2 tablespoons to ¼ cup of cheese sauce.
  7. Serve, share, enjoy!

Notes

  • Find your ROTINI HERE: https://www.veggiesmadeeasy.com/

Nutrition

  • Serving Size: 2

paleo mac and cheese

 

 

Creamy Pumpkin Chili (Keto, Paleo, Nightshade Free)

 

 

 

Fat Burgers: the perfect, juicy keto burger (Paleo, Dairy Free, Whole30)

Fat burgers? Like are they made of JUST fat? No, silly! But they ARE a delectable combination of BACON, ground pork and ground beef for a super easy, protein option that’s got plenty of yummy fats in it. Coming from the paleo camp, lowering my protein was quite hard for me when I first went keto. 

Although now that I have found my groove, I don’t track macros and let the natural ebb and flow of my bodies needs dictate my food choices, I still love my meat. What can I say, I am a butcher’s daughter. 

keto fat burger

Fat Burger, The Perfect Keto Burger

Not only do I love protein, I also work out quite a bit and have quite the appetite. I eat two of these, one with the bun, one without. Yup, this girl likes to eat. So making my meat patties extra fatty keeps me fueled up and filled up for hours. It’s like magic. The satiating nature of dietary fat, it blows my mind how long I feel full… the hours that go by that I don’t think of food. Well not in a work-related way. Ha! I look at food all day. But I don’t want to eat it, and that’s sayin’ something! 

So if you’re like me, a meat-loving ketonian, this is your burger baby. 

How to Eat It

You can have it over greens. Diced up into some soup! Served with Avocado Garlic Sauce (HERE). On Soft Spinach Blender Buns, recipe coming tomorrow. Another awesome keto burger hack is to slice your patty in half, making two rounds and filling it up like a sando! Works everytime. I like adding greens and avocado to mine… maybe some mayo too! 

keto fat burger

Print

Fat Burger (Keto, Paleo, Whole30, AIP friendly)

Ingredients

  • 10 ounces pastured bacon, minced
  • 3 sprigs thyme or rosemary, leaves removed and minced
  • 1 shallot, minced
  • 1 pound ground pork
  • 1 pound ground beef, 85% lean
  • 1 teaspoons black pepper
  • 2 teaspoons garlic powder
  • ¼ teaspoon 5 spice (optional)
  • 2 teaspoons fine Himalayan salt

Instructions

  1. Pre-heat oven to 400F.
  2. Heat a large skillet over medium heat. Add in the chopped bacon, and cook, stirring occasionally until browned.
  3. Add in the shallots and thyme and saute until bacon bits are crispy. Remove the skillet from the heat.
  4. Use a slotted spoon to transfer the bacon and shallot mix to a large bowl. Leaving the bacon fat in the skillet for later use.
  5. Once the bacon has cooled off, add the ground pork and ground beef, as well as all the seasonings to the bowl. Mix thoroughly.
  6. Shape 8-10 large patties and gently flatten.
  7. Heat the skillet with the bacon fat on high heat.
  8. Sear the burgers for 2 minutes a side, then put on a sheet pan. When all the burgers are seared, pop the sheet pan in the oven to finish cooking the burgers all the way through, about 10 minutes.

Notes

  • For AIP leave out the black pepper and 5 spice. Check bacon labels for spices.

 

Confetti Turkey Burgers (AIP, Paleo, Whole30, Keto)

Creamy Pumpkin Chili (Keto, Paleo, Nightshade Free)

 

Dairy Free Coffee Creamer (Keto, Paleo, Whole30)

What is the AIP? A complete guide to the autoimmune protocol

AIP

What is the Autoimmune Protocol?

Autoimmune protocol, autoimmune paleo or AIP for short is an elimination diet designed to heal leaky gut and reduce inflammation with the purpose of reversing symptoms caused by autoimmune disease. It is also used so that one can find out which foods are the aggravating their symptoms, causing inflammation and essentially making their autoimmune disease worse.

 

What is an Autoimmune Disease?

Essentially an autoimmune disease is when your immune system attacks healthy cells in your body. Yup, your body is attacking itself. For people with Hashimoto’s it’s the thyroid, multiple sclerosis the nerves, arthritis the joints and so on.

There are more than eighty autoimmune diseases, they are notoriously difficult to diagnose, and many people with autoimmunity live with their diseases for decades without getting much help from their doctors. This is why the AIP community is so prolific. Vast, growing, and very active. People in forums, blogs and communities helping each other navigate this world of healing through diet a lifestyle changes. 

 

 

How Does The AIP Help?

The autoimmune protocol eliminates specific foods based on their levels of antinutrients and gut permeability. The list of food to exclude seems extensive, but remember, you need to eliminate any and all possible triggers foods. All the foods on the list have the potential to irritate the digestive system, damage the gut, and, when leaky gut is present, even seep through the intestinal wall and trigger inflammation.

 

Now, let’s not VILIFY any foods. The foods OMITTED are POSSIBLE irritants. We will discuss the details later on. These foods are not bad or good, it’s just science. Pretty much everything we eat has the potential to harm up and heal us. Some more than others. This elimination diet is meant as a baseline, a template for you to work with to find out what works for you.

How can you live symptom-free, pain-free, inflammation-free? Find that sweet spot! Then you can start testing food to add back into your diet.

That’s right, elimination diets aren’t meant to last forever. Even the autoimmune protocol…  It’s a TOOL, to learn your trigger foods so you an avoid them, and go on living your life. The more variety of foods in your diet the better!

How to Start The AIP

First, choose your approach. Some folks rip the band aid off. They go head first, cold turkey. Some folks need to ease into it. I took me several months to do it. I did a Whole30 first. Then I stuck to a paleo template. Eventually, I committed. I got rid of all non-compliant foods. Meal prepped. Bought all the meat and veggies, bone broth etc.

Whichever method you decide… it’s okay. We’re all different. Having information is your greatest tool for success. You will need to prepare all of your meals. Freezer, AIP, meal prep are your new BFF’s. This company sells and delivers frozen AIP meals, and they are good too!

Digital Resources:

AIP KETO MEAL PLAN

AIP MEAL PLANS

PRESSURE COOKER EBOOK

FREEZER EBOOK

 

 

 

 

 

Hard Cover Books:

Autoimmune Paleo

The Healing Kitchen

The Paleo Approach

Made Whole 

 

Foods to omit on the AIP:

Coffee (I know, it’s brutal)

Cacao

All grains

All legumes (even green beans)

All nuts

All seeds

Seed and Berry based spices (e.g., cumin, peppercorns)

Eggs

All dairy (even ghee and butter)

All nightshades (peppers, eggplants, tomatoes, potatoes—sweet potatoes are fine)

Processed sugars (honey and maple syrup are fine)

Artificial sweeteners (even stevia)

Processed foods (check labels for preservatives and emulsifiers)

 

Foods accepted on the AIP:

All animal proteins

All vegetables and fruits (except nightshades—see the “omit” list)

Coconut and coconut products (e.g., coconut milk, coconut flour)

Lard

Bacon

Rendered animal fats

Avocados

Olive oil

Salt

Herbs

From THE EXPERT HERSELF… THEPALEOMOM.COM 

AIP food list

 

The first medical study on it was conducted last year with patients who had inflammatory bowel disease, and 73 percent saw improvement or remission! Here’s what the researchers said: “Clinical remission was achieved by week 6 by 11/15 (73%) of study participants, and all 11 maintained clinical remission during the maintenance phase of the study. [This] rivals … most drug therapies for IBD.”[1]

I understand that seems impossible, it can be stressful, which is why I am a big proponent of choosing your own start method. My biggest piece of advice is to give yourself time. You won’t see results in a few days or even a few weeks. It takes time to reverse leaky gut!

You have to be patient.

You need to keep a detailed food journal. What you ate, when, how you felt. Also, journal any and all symptoms. It’s the only way to map out the correlations and be sure of the foods that could cause issues.

What to Look For?

Short of an autoimmune flare, you know, your autoimmune disease rearing its ugly head… there are some subtle signs a food isn’t jiving…

A headache, runny nose, fatigue, digestive distress, itchy skin, bloating, gas, burping, hives.

Please note… if you’re already sick with a cold, and you have a runny nose, it’s the cold, not the food. If you are super stressed or overworked… the fatigue is probably that, not the food. Don’t go crazy blaming EVERYTHING on food. You have to be honest with yourself about lifestyle factors.

When To Begin Re-Introductions

The rule of thumb is when your flare free more often than not. Do you feel better? Are you in remission or almost there? It’s really a personal choice.Be honest with yourself. Here is a good resource to help you… 

 

 

What are Anti-Nutrients?

Lectins, solanine, saponin: Found in beans, nuts, wheat, and most vegetables with skin and seeds, these antinutrients survive digestion and can penetrate the gut lining.

Gluten: The most difficult-to-digest protein, extremely irritating to the gut.

Tannins: Enzyme inhibitors that prevent the proper digestion of protein.

Oxalates: Found in coffee, sesame seeds, beans, these can interfere with nutrient absorption.

Phytic acid: Found in grains, legumes, nuts, seeds, and coconut, this can interfere with the absorption of minerals and inhibits the digestive enzymes that break down starch and proteins.

Antinutrients are found in all plants; however, many foods, like those allowed on the autoimmune protocol, contain lower levels, and the benefits greatly outweigh any possible, harmful effects, after all, we have to eat something! 

The good news is that there are many ways to further reduce the anti-nutrient content of foods so even though you may not be able to enjoy nuts or seeds now, perhaps after healing leaky gut you can enjoy them sprouted! Look at how our ancestors prepared foods, sprouting, fermenting, soaking; preparation methods which makes foods much easier to digest!

Other foods like eggs and dairy are omitted because these foods easily permeate the gut lining and hitch a ride on the bloodstream causing all sorts of havoc! 

 

Troubleshooting During the AIP

Are autoimmune protocol compliant foods making your flare? Have you given it at least 3 months and still not seeing results? Here are some other factors to consider….

Insulin Resistance: When your cells no longer respond to the insulin secreted by your pancreas. This can also tax the liver. I think keto is a great tool to improve insulin sensitivity. I have an AIP + Keto Reset HERE.  Or my Keto-Paleo cookbook with over 110 AIP recipes HERE. 

SIBO: Small Intestine Bacterial Overgrowth. You need to starve the bad bacteria in your gut. Take a probiotic. Avoid starchy foods, fruit, garlic, broccoli, cabbage, asparagus and leeks (as well as other AIP non-compliant foods).  More info HERE. 

Low Fodmap: Some folks need to avoid foods high in Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Implementing a Low Fodmap would mean to avoid all onion and garlic, most fruit, cauliflower, cassava, celery, taro, juices, fermented foods! More Info HERE. 

Candida: If you’re suffering from thrush or a yeast overgrowth you need to avoid sugars and foods with naturally occurring yeast. On top of the AIP, avoid fruits, sweeteners, berries, pork and tuna. Be wary of vinegar, kombucha, and other fermented foods. 

You may talk to your healthcare practitioner or research and deduce that you may have one of these or many of these issues going on, along with your autoimmunity. Combining the appropriate protocols, the autoimmune protocol ++ is what I like to call it, can be tough as hell, but also very useful. Remember… it’s not meant to last forever! 

Closing Thoughts

Elimination diets, healing diets and protocols are my jam. I have done several and constantly experiment with them as my body heals. I have also been at this for 3 years and while I have seen great improvement I am not done. I still can’t eat a lot of things… and I am okay with that. Remember to also work on the emotional side of healing. Do not resent your body, hate it or be angry with it. You need to practice self-love, grace and appreciation for the knowledge and tools at your disposal as you go forward to heal yourself. 

Related Posts:

 

My Healing Story: AIP and Keto and Self Love

Keto vs. Paleo

Living La Vida AIP 

How I Healed my Hidradenitis Suppurativa

Healing Is Not Linear

TLC Challenge 

 

AIP

[1] G. Konijeti et al., “Efficacy of the Autoimmune Protocol Diet for Inflammatory Bowel Disease,” Inflammatory Bowel Diseases 23, no. 11 (November 2017): 2054–2060.