Cold Brew Protein Chia Seed Pudding (Paleo, Keto, Vegan friendly)

keto chia seed pudding

Chia seed pudding is such an easy peasy, treat like food! It’s definitely under the real food category though. Chia seeds are definitely a super food and this recipe adds in hemp hearts for added protein, and then cold brew and coconut butter for a fat, protein and fiber packed no-cook meal that will keep you satisfied for hours.

cold brew chia seed pudding keto chia seed pudding

This meal in a jar is dairy free keto and delicious. If you omit the collagen, it’s even vegan! Whoa. I know. Who am I?

chia seed pudding

What’s so Super about these Super Foods?

Chia seeds are a great source of calcium and potassium and are pretty much all fiber with some protein and fats.

Hemp hearts are a great source of omega fats and the only plant-based source of protein with all amino acids and are over 25% protein! Also low in carbs, that are entirely fiber too these are the perfect addition to your low carb chia seed pudding.

I also use coconut butter and coconut milk to add natural sweetness and more healthy fats, you want a good ratio of fats to protein to fiber, this will keep you in ketosis and keep you full!

The cold brew, I like using THIS ONE, gives a nice energy boost, I love having this in the morning after my workout, but you can also use chai tea, matcha or just plain water if you don’t do caffeine.

The Ceylon cinnamon is great for blood sugar control and adds delicious flavor. Unrefined salt for trace minerals. Vanilla extract for flavor. Stevia leaf extract is optional for additional sweetness.

protein chia pudding

Dairy Free Keto Cold Brew Protein Chia Seed Pudding! Enjoy!

 

Quick Start Guide to Dairy Free Keto

Keto Hamburger Soup (Dairy Free, Paleo, Whole30, Nightshade Free)

Sunshine Fat Bombs (Dairy Free, Nut Free, Keto)

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Cold Brew Protein Chia Seed Pudding (Paleo, Keto, Vegan friendly)

keto chia seed pudding

A dairy free, keto, chia seed pudding packed with protein and healthy fats! Dairy Free!  All brands used linked above in post text!

  • Author: Cristina Curp
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 3 servings
  • Category: no cook

Ingredients

2/3 (scant) cup chia seeds (or 9 tablespoons)

2/3 cup hemp hearts

1 cup full fat, unsweetened coconut milk

2 cups cold brew

2 teaspoons vanilla extract

30 drops liquid stevia (optional)

1/2 teaspoon Himalayan salt

1 teaspoon ceylon cinnamon

2 tablespoons collagen peptides (optional)

1/4 cup coconut butter (optional)

Instructions

In a large bowl whisk together the chia seeds and hemp hearts.

Add in the coconut milk, cold brew, vanilla, stevia, salt, collagen and cinnamon, whisk continuously for 1 minute. Set aside.

In a small skillet melt the coconut butter over medium heat until it smells toasty and a few parts are lightly browned.

Begin whisking the chia seed pudding again and add in the toasted coconut butter as you whisk. Whisk for one minute, then quickly distribute the pudding between 3 jars.

Close with lids and let them set in the fridge at least 4 hours before enjoying!

Nutrition

  • Serving Size: 1/3 of recipe
  • Calories: 450
  • Fat: 26g
  • Carbohydrates: 28g
  • Fiber: 20g
  • Protein: 24g

Keywords: dairy free protein chia seed pudding

16 Dairy Free Keto Sheet Pan Meals

Sheet Pan Meals are my favorite way to get a lot of food going with minimal effort! Oven cooking is hands off and perfect for fall and winter months. These Dairy Free Keto Sheet Pan meals have it all! Protein, veggies, colors, flavors! They are paleo and Whole30 compliant! The perfect recipe round up for your whole food lifestyle!

Enjoy these 16 Dairy Free Keto Sheet Pan Meals! 

Sheet Pan Veggie + Bacon Omelette -The Castaway Kitchen

Chicken Chorizo Sheet Pan Dinner- Eat Drink Paleo 

Salmon and Asparagus- I Breathe I’m Hungry 

Teriyaki Chicken Bake- The Real Food RD’s 

Cashew Chicken Sheet Pan Dinner- Food Faith Fitness 

One Pan Sausage and Veggies- Whole Kitchen Sink 

Sheet Pan Meal Prep- The Castaway Kitchen 

Sheet Pan Taco Bowl (AIP-Keto)- The Castaway Kitchen 

Chicken and Pepper Sheet Pan Dinner- Peace Love and Low Carb 

Cod and Asparagus- Pretend It’s A Donut 

Ranch and Veggie Pork Loin- Pretend it’s a Donut 

keto sheet pan mealLondon Broil with Coconut Bacon Brussels- The Castaway Kitchen

Hasselback Sausages and Turmeric Veggies- The Castaway Kitchen 

Tandoori Chicken and Cauliflower- Tasty Yummies 

One Pan Mustard Salmon and Veggies- Tasty Yummies 

Superfood Baked Salmon- The Cotter Crunch 

Salmon and Garlic Broccoli- The Natural Nurturer 

Sheet Pan Chili Lime Shrimp- The Laughing Spatula

Sheet Pan Turkey Burgers and Crispy Veggies- The Castaway Kitchen 

Quick Start Guide to Dairy Free Keto

 

The Perfect Steak Salad (Paleo, Keto, AIP, Whole30)

steak salad
Perfect Steak Salad in partnership with MEATER.

 

I cook quite a bit of meat in my home. Quality animal proteins are an important part of my nutritious diet. As a former restaurant chef, I have quite a bit if kitchen prowess to know how to cook just about any cut of meat. But let me tell you, any good chef knows that using a thermometer is key. Especially when cooking larger cuts of meat, or cheaper cuts that get tough when overcooked.

medium rare meat

 

A question I get constantly as a food blogger is how to cook steaks, roasts etc. The truth is that cook times will vary greatly depending on the method, the size of the cut and the equipment being used. Unless you have a thermometer, you need to have a strong intuition about what you’re doing.

 

Learn More about MEATER Here.

 

MEATER takes the guesswork out. I’ve used, broken and thrown out more kitchen thermometers than I would like to admit. Inaccurate readings faded digital numbers and more. What I love about MEATER is that not only does it tell you how long to cook your meat, but also how long to let it rest. You can enter your own internal temp or use their intuitive software to decide how long to cook.

steak salad

It’s like having an expert right there with you as you cook your steak! No more are the days of burnt meat, tough roasts or dry chicken. I find myself using MEATER all the time. I love that I can walk away from my kitchen and the app will let me know when it’s time to remove my food from heat. It gives me flexibility and insight and it’s fun to use. Jack loves watching the rings change colors.

To purchase your MEATER, visit their site at https://meater.com/

steak salad

This Steak Salad Though

 

It’s what dreams are made of. Peppery arugula, crispy and sweet delicata squash rings. Perfectly cooked, fatty ribeye and a creamy tangy “honey” mustard that really ties it all together beautifully.

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The Perfect Steak Salad (Paleo, Keto, AIP, Whole30)

steak salad

Cook the perfect steak and serve it over this seasonal salad!

  • Author: Cristina
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25 minutes
  • Yield: 2

Ingredients

Fine salt

2 6oz ribeye steaks

1 tablespoon cooking fat

2 sprigs rosemary

4 cups fresh arugula

4 slices delicate squash, seeded

1 green onion, sliced

For the Dressing:

¼ cup Dijon mustard (for AIP use horseradish)

2 tablespoons avocado oil

2 tablespoons lemon juice

2 tablespoons coconut aminos

2 tablespoons mayonnaise (for AIP sub coconut cream)

½ teaspoon oregano

Instructions

Heat a large cast iron skillet over medium heat while you prepare the steaks.

Salt the steaks liberally all over. About 1 teaspoon between both steaks.

Insert rosemary into one of your steaks, in the thickest part.

Place the steaks on the hot cast iron.

Check the MEATER App for cooking time, flipping halfway through, or when halfway to desired done temperature, 135F for medium rare.  Use tongs to flip the steaks.

Once you have flipped them put a rosemary sprig on each steak until it is done cooking.

Remove the steak from heat and let it rest. Leave the skillet on the heat.

Add the squash rings to the hot skillet and cook 3 minutes a side until browned and the squash is tender.

Cut the steaks into ¼ inch slices.

On two large plates distribute the arugula salad.

Add the steak and the rings.

Sprinkle with salt and add the green onion.

Stir all the dressing ingredients together and drizzle over everything.

Enjoy!

Keywords: perfect steak salad

https://thecastawaykitchen.com/2016/08/kona-crusted-steak-sage-fried-eggs-on-the-grill/

Island Braised Short Ribs

Cacao Butter Romesco Sauce with Crispy Chicken Thighs

nightshade free sauce

Roma-what?

Romesco sauce is a delicious sauce, usually brick read in color, made of red peppers and nuts from Catalonia!  I’ve re-created here, nightshade free and totally delicious. My first encounter with romanesco was on the gourmet food truck I worked on in San Diego, Harvest Kitchen.

romanesco

Marguerite Griftka, the veteran chef who was to replace me as I was about to have a baby created the most epic tacos with this delicious sauce.  This rich sauce is perfect on fish, but I think it doubles as a BBQ sauce pretty darn well.

Romesco has a tangy, yet warm flavor. It’s a little toasty and totally delicious. This cacao butter and cashew version, made using fried red onions vs red peppers it finger licking good too!

pepper free romanesco

Cacao Butter

Other than being the perfect alternative to my avocado, coconut and dairy afflicted friends. This monounsaturated fat is packed with antioxidants. It also thickens when cooled and lends itself to making this sauce rich and creamy!

Other uses for cacao butter are  Rocket Fuel Lattes and Homemade Chocolate. 

Nightshade Free Tamarind BBQ Sauce

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Cacao Butter Romesco Sauce with Crispy Chicken Thighs

nightshade free sauce

This fun twist on Romesco sauce is somewhere between the traditional earthy and smoky sauce and BBQ sauce. A mix of fried red onions, toasted cashews and warm spices. Get all the antioxidant goodness of cacao in this deliciously savory recipe!

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 40
  • Total Time: 50 minutes
  • Yield: 6 servings

Ingredients

The Sauce:

½ cup melted Navitas Cacao Butter
½ red onion, sliced
¼ cup raw cashews
½ teaspoon garam masala
½ teaspoon toasted ground cumin
½ teaspoon fine salt
¼ cup coconut aminos
1 tablespoons apple cider vinegar
1 tablespoon date syrup (or preferred sweetener- optional)

The Chicken:

2 pound boneless skinless chicken thighs

3 tablespoons bacon fat

2 teaspoons salt

1 teaspoons black pepper

Instructions

Heat a small sauce pot over medium heat with the cacao butter.
Once hot, add in the onion and cashews. Fry, stirring occasionally for 5 minutes, or until the onions and cashews are golden and toasty.
Pour everything into a blender, add in the seasonings, aminos, vinegar and sweetener if you’re using it. Blend until smooth.

To make the chicken:

Pre-heat oven to 425F.

Toss the chicken thighs, bacon fat, salt and pepper together then lay the thighs flat on a sheet pan, so none of them over lap or touch.

Roast for 30 minutes, then flip over and roast another 10. Use a spatula to scrape them up off the sheet pan.

Serve over greens, drizzle the sauce all over them!

Notes

Substitutions: Almonds or hemp hearts may be used instead of cashews and in equal amounts.

If you can eat nightshades, try using smoked paprika instead of the garam masala!

Keywords: nightshade free, bbq sauce, romanesco

Thai Turkey Burger (Whole30, Paleo, Keto)

Nightshade Free Tamarind BBQ Sauce

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

Carne Asada Meatballs with Arroz Amarillo (Paleo, Keto, Whole30)

keto bowl

Carne Asada is a Mexican preparation of steak, usually flank steak or falda. Marinated in citrus, herbs, cumin, often jalapeño too. Then broiled or grilled. It’s delicious and flavorful. So why did I make Carne Asada MEATBALLS?

Welp, the fact is… I’m not a huge fan of leftover steak. I like my meat rare or medium rare, so re-heating makes it too tough. But I LOVE leftover meatballs.

keto meatballs and rice whole30 meatball bowl carne asada meatballs

FREE GRASS FED GROUND  BEEF FOR LIFE!!!!

Before I get into this post, I NEED to tell you. Butcher Box has THE BEST promo going on. If you sign up  THIS month, you get 2 POUNDS of their grass-fed ground beef, with each order for the life of your subscription.

The very ground beef I used to make these Carne Asada Meatballs with Arroz Amarillo. I love my Butcher Box! 

whole30 arroz amarillo

carne asada meatballs

Latin Inspired Recipes

If you didn’t know, now you know… I’m Cuban! First generation American, born to Cuban immigrants. My first language was Spanish (I’m still fluent). I have spent time in Spain, all over the Caribbean and Mexico. My step-dad is from Argentina and my step-mom from Colombia.

Needless to say, I’m well versed in Latin cooking. However, being away from my family for so long, I haven’t posted too many recipes inspired by my culture on the blog. There are quite a few in my book Made Whole though!

I promise to start posting more… starting with these Carne Asada Meatballs over Arroz Amarillo (yellow rice).

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

Need help with food intolerances? Try my AIP KETO RESET! 

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Carne Asada Meatballs with Arroz Amarillo

meatballs and cauliflower rice

All the amazing flavors of Carne Asada in easy meatballs that are perfect for batch cooking. Served over roasted yellow cauliflower rice!

  • Author: Cristina
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45 minutes
  • Yield: 4-5 servings

Ingredients

Carne Asada Marinade:

Juice of 1  lemon

Juice of 1 lime

2 teaspoons fine salt

1 teaspoon ground black pepper

1 teaspoon ground cumin

1/4 cup minced fresh cilantro

1 teaspoon dried oregano

1/2  large onion, small diced

2 cloves garlic minced

2 tablespoons apple cider vinegar

2 tablespoons olive oil or avocado oil

2 pounds grass-fed ground beef 

2 tablespoons pastured gelatin (I use this one)

2 tablespoons psyllium husk (or flax meal)

1 tablespoons bacon fat

For Arroz Amarillo/ Yellow Rice:

6 cups frozen riced cauliflower

1 tablespoon garlic powder

1 teaspoon fine salt

1 teaspoon ground cumin

1 teaspoon ground turmeric

3 tablespoons bacon fat

Extra Fresh cilantro, for garnish

Instructions

Mix all of the marinade ingredients in a small bowl and let it sit in the fridge overnight or at least one hour.

When ready to cook, pre-heat oven to 400F.

Add the marinade to a large bowl with the meat, gelatin, and psyllium husk. Mix well. Shape 18-20 2 inch meatballs. Brush with bacon fat.

Put meatballs in the oven, center rack. Set a timer for 25 minutes.

Right after you put the meatballs in the oven, get the rice ready. 

Toss the frozen cauliflower with the rest of the yellow rice ingredients all together on a sheet pan, then spread the rice flat out all over the sheet pan. Pop the rice in the oven too, top rack.

When your timer goes off, remove the meatballs from the oven. Set the oven to broil the rice for 5 minutes. Then remove that from the oven.

Serve 3-4 meatballs over the rice. Spoon the pan sauce over everything (yum) and sprinkle with fresh cilantro!

Notes

If you don’t to psyllium husk or flax you can use 1 tablespoon of coconut flour or 1/4 cup almond meal instead.

Nutrition

  • Serving Size: for 4 meatballs
  • Calories: 426
  • Fat: 26
  • Carbohydrates: 7
  • Fiber: 4
  • Protein: 36

meatballs and cauliflower rice

 

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

 

 

 

 

London Broil with Toasted Coconut Brussel Sprouts | Sheet Pan Meal

keto sheet pan meal

We all need quick and easy sheet pan meals. Especially now that the school year is starting. Sheet pan meals for me are the best, they are hands off and create little to no mess. Very important on a hectic weekday.

the perfect bite

This Sheet Pan Meal Looks Fancy, But it’s REALLY AFFORDABLE.

London Broil is a lean, usually pretty tough cut of meat, hence, it’s cheap. However, with a good marinade and quick + high heat cooking method, you still get steak that’s tasty and won’t break your jaw.

london broil

roasted vegetables keto

Vegetable Candy

Paired with crispy brussel sprouts cooked with crispy bacon, speckled with toasted clumps of coconut butter, I dare you NOT to eat them all up? Seriously. This sheet pan meal pairs the most delicious vegetable combination I have ever made, which bakes up in 30 minutes- with an affordable meat that cooks in 12. It. Can’t. Get. Easier.

sheet pan meal

Grass Fed is Better

Ya’ll already know I strongly prefer Grass Fed Beef. Reason number one being that inflammatory grains (ie GMO corn) that cattle are fed is highly inflammatory. Cows are not meant to eat grains. Much like humans that eat grains, these cows end up fat, unhealthy and with lots of inflammation. They’re given medicine because their sick and pretty much are miserable. So their meat, no surprise there… is also sick. It’s inflammatory and contains CORN. I don’t eat corn, so why would I eat a cow that ate corn.

I get it, grass-fed can be expensive. Which is why I buy form Butcher Box. At about $6 a meal, grass-fed and finished beef, that I trust. It’s delicious. Oh yeah, and you can customize your boxes, so you can get a lot of bang for your buck by choosing the more affordable options.

Bonus they always have killer deals going on! Watch my Instagram or sign up to my newsletter (on the sidebar) to get notifications of those. But you can ALWAYS save $10, get free shipping and free bacon when you sign up using MY LINK!

keto sheet pan meal

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London Broil with Toasted Coconut Brussel Sprouts | Sheet Pan Meal

keto sheet pan meal

An easy yet elegant meal the entire family will love. This sheet pan meal uses london broil for an affordable steak dinner!

  • Author: Cristina
  • Prep Time: 10
  • Cook Time: 42
  • Total Time: 52 minutes
  • Yield: 4-5 servings
  • Category: Entree
  • Method: oven
  • Cuisine: healthy

Ingredients

For the Marinade:

1 teaspoon fine salt

1/2 teaspoon ground black pepper (omit for AIP)

2 cloves garlic, minced

4 sprigs fresh thyme

2 tablespoons avocado oil

Meat: 

1- 1 1/5 pound london broil

Brussel Sprouts: 

1 pound brussel sprouts, halved

2 tablespoons avocado oil

1/2 teaspoon fine salt

1 teaspoon onion powder

4 slices bacon, chopped ( I also use Butcher Box Bacon)

2 tablespoons coconut butter (I use this one)

Instructions

In a casserole mix all of the marinade ingredients. Add the meat and flip it around in the marinade to get it all over. Cover and set in the fridge overnight, turning over once before cooking (the morning of).

When ready to cook, remove the meat from the fridge, let it rest at room temperature in its marinade for an hour.

In the meantime, preheat oven to 400F.

Add your brussel sprouts to a sheet pan, toss with oil, salt and onion powder.

Arrange bacon pieces all over it and then distribute the coconut butter in little clumps all over everything.

Roast on the middle rack for 30 minutes at 400.

Leaving the brussel sprouts in the oven, set oven to broil at the 30 minute mark, making sure you second oven rack is right under the broiler.

Add your london broil (in the cassrole dish where it marinated- or move it to a sheet pan) and place it under the broiler. Cook for 4-5 minutes. Then use tongs to flip it over and cook it another 4-5 minutes.

Remove everything from the oven. Move the meat over to a cutting board. Let it rest for 8-10 minutes before slicing against the grain.

Transfer the meat to the sheet pan with the brussel sprouts and set that bad boy on the dinner table. Dinner is ready! Dig in.

Keywords: sheet pan meal

keto sheet pan meal

 

Peach Pulled Pork (Whole30, Paleo, Keto)

Sheet Pan Dinner: Hassleback Sausages, Bacon & Turmeric Brussel Sprouts

Superfood Sheet Pan Omelet (Paleo, Keto, Whole30)

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)

Sunshine Fat Bombs (Dairy Free, Nut Free, Keto)

SUSHINE FAT BOMB

These allergen friendly fat bombs are delicious! They’re made with sunflower seed butter, hence the name: Sunshine Fat Bombs. The sun butter is mixed with coconut cream and coconut oil. Lightly sweetened, splash of vanilla. Finished off with a layer of dark chocolate and flaked salt. What’s not to like?

Similar to peanut butter cups, these nut and dairy free fat bombs are creamy and light and like a classy cousin of the peanut butter cup.

SUNSHINE FAT BOMB

Low Carb Sweetener Guide

I use Anthony’s Goods Erythritol for this. Swerve has been giving me cramps, I think it’s the oligosaccharides which are a pre-biotic fiber.  These non-digestible fibers tend to be rough on the gut.

Stevia Glycerite is another favorite of mine. It’s not as sweet as the other liquid stevia. The glycerite is thick, like syrup and about 3x as sweet as sugar. I also don’t experience and aftertaste with it.

Monk fruit is picking up popularity, but Pure Monk fruit is sooooo strong it’s hard to use. Lakanto brand markets as a monk fruit sweetener but it’s really a blend of erythritol and monk. Folks seem to really like it though.

If you don’t do low carb sweeteners I would recommend honey for these.

A complete guide to low carb sweeteners HERE.

(STAY TUNED FOR A POST ON KETO DIET APP) 

FAT BOMB

More About These Fat Bombs!

This recipe is a no-bake recipe. You don’t even have to heat the mix. Boom. Perfect summer treat.

I like using Alter Eco 90% dark chocolate, you can also use Lily’s Dark Chocolate or unsweetened dark chocolate.

For the flake salt, I keep a box of Maldon Flake Salt around for these finishing touches, but you can use regular salt or omit it.

As for the mold, these are big ice cube molds I found at Target, you can use these, these or these.

You can get all the ingredients for these at 25-50% on THRIVE MARKET! Check it out, Now! 

DAIRY FREE FAT BOMB

FAT BOMB

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Sunshine Fat Bombs (Dairy Free, Nut Free, Keto)

FAT BOMB

These dairy free, nut free, fat bombs are easy to make and delicious!

  • Author: Cristina Curp
  • Prep Time: 10
  • Total Time: 10
  • Yield: 6

Ingredients

1/4 cup sun flower seed butter, I use this one 

1/4 cup coconut cream (from a chilled, full fat coconut milk can)

3 tablespoons coconut oil, divided

1/4 teaspoon fine salt

2 tablespoons erythritol, or preferred sweeter, see substitution guide above

1 teaspoons vanilla extract

6 squares dark chocolate (about 50 grams)

Flaked salt, optional

 

Instructions

Start with room temperature ingredient. If your coconut oil is solid run the jar under warm water to liquefy. Combine the sunflower seed butter, coconut cream, 2 tablespoons coconut oil, fine salt, sweetener, and vanilla until smooth. I use a small whisk.

Distribute the mix into 6-8 slots of a silicone mold, cupcake mold etc. Tap the tray or mold on the counter to settle the mix flat in each slow. If it’s really thick use a small spoon to flatten. Place in the freeze on a flat surface.

Chop up the chocolate and put it in a small bowl with the remaining coconut oil. Microwave for 30 seconds. Then stir until liquid. If it has not fully melted, give it another 10 seconds.

Stir well and let is sit at room temperature for 10 minutes. Then take the fat bombs out of the freeze and distribute the melted chocolate between them. For 6 I had about 3 tsp per fat bomb.

Carefully put the fat bombs back in the freezer on a level surface and freeze until hard or overnight. Un-mold, finish with a sprinkle of flake salt. Store in tupper ware in the freezer.

 

Notes

I have not included macros for these because the brand of sunflower seed butter and sweetener used will change that information. I recommend  Keto Diet App to track macros.

Nutrition

  • Serving Size: 1 fat bomb

Keywords: fat bomb

dairy free fat bomb

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Marrow Butter (Dairy Free, Keto, Paleo, AIP)

Sounds fancy and expensive right? Think again!!!! If you can find a butcher in your area, soup bones, marrow bones… or sometimes even called dog bones are usually really cheap! Like $3-5/ cheap. I scored 4 pounds of marrow bones at Union Market in DC for $4/lb and this recipe was born.

Forget cow milk butter, I know it’s delish… but this stuff will take your cooking to the next level. Made with roasted herbs and garlic and a little bacon for kicks, take your roasted veggies and seared steaks to the next level, while giving you body some optimal nutrition!

dairy free keto butter

We’ve all heard how amazing gelatin and bone broth are for us. Gut healing, amazing for hair, skin, nails. A great source of protein that patches up the gut lining. Well… this is getting it from the source! This stuff is what makes bone broth so amazing. Bonus, it’s delicious!

“A University of Michigan-led study shows that the fat tissue in bone marrow is a significant source of the hormone adiponectin, which helps maintain insulin sensitivity, break down fat, and has been linked to decreased risk of cardiovascular disease, diabetes, and obesity-associated cancers.”

You can buy bones and freeze them, thaw in the fridge when you’re ready to cook. Also as your butcher to cut them the long way for you if you can.

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  • Author: Cristina
  • Prep Time: 5
  • Cook Time: 22
  • Total Time: 27 minutes

Ingredients

4 pounds marrow bones, cut in half long way

2 tablespoons avocado oil

2 teaspoons fine salt

4 sprigs rosemary

5 cloves garlic

1/4 cup bacon fat or lard

Instructions

Pre-heat oven to 400F.

Line your bones up on a sheet pan and sprinkle with salt and drizzle with oil.

Arrange the rosemary and garlic over the bones. Roast for 20 minutes until the marrow, is softened.

Remove the bones from the oven, let them cool so you may handle them.

Use a spoon to scoop you the marrow into the bowl of your blender.

Add the rosemary and garlic too.

Blend on medium speed while you add in the bacon fat or lard.

Blend until smooth. Use a spatula to transfer the smooth marrow mix to silicone trays, ice cube tray or tupper ware and set in the fridge to harden.

I like the cubes because I can pop one out when needed. Use it like you would herbed butter for cooking!

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marrow butter

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

 

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