Product Spotlight: Nush Cakes | Delicious Dairy Free Keto Treat

Okay people, hold on to your britches. I, yes, I, Cristina am promoting not only a sweet treat but a packaged one at that. Pigs can fly apparently!

I was first introduced to Nush Cakes at Kyndra’s house, some of you may know her at Peace Love and Low Carb. I was weary at first. I grabbed the colorful packet, containing an individual little cake in it. Proceeded to turn it over and read the ingredient list.

blueberry cake

I was impressed. No, really. A packaged keto food that didn’t include dairy, nuts or fillers. Made with organic ingredients. These cakes use flaxseed (which is naturally high in fiber), coconut oil, erythritol and monk fruit.

Bonus, the blueberry flavor tastes like real deal blueberry muffins. The carrot cake is very impressive. They are soft, moist, taste downright sinful and you know what? No weird digestion issues, aftertaste or negative side effects.

You can order them HERE. SAVE 20% with code: CASTAWAY (only valid thru Oct)

keto cakes

colorful nush cakes

So….what are Nush Cakes and where did they come from?

Created by a mama who wanted to make low carb, low sugar food for her family. Muffy Mead-Ferro is all of us, trying to get our families to eat better!

The more we read and the more we know about how our bodies work, the more committed we are to helping people get off the sugar-and-carb roller coaster. And it is a roller-coaster! Have you ever noticed when you have one chocolate chip cookie, all you want is 10 more? That’s partly because your blood sugar is spiked, and then crashes, and the quickest way to prop it up again is more sugar. Meanwhile, you’re growing a huge colony of sugar-loving microbes in your gut that are also demanding more sugar. We think it’s time to turn this train around! -Nush Cakes Mission

nush cake

The Ingredients

All of the flavors are made from the same base:

Water, Organic Flaxseed Meal, Organic Coconut Oil, Egg, Organic Glycerin + Organic Baking Soda.

Then natural flavors like rosemary extract, sea salt, blueberry etc are added for flavor variations. Full disclosure… the BLUEBERRY is hands down my favorite, and it’s NUT FREE TOO!

Yes, dairy and nut free, organic keto snack. Bonus because they are made with flax they are organically high in fiber, so the net carb count is really low. None of that smoke and mirrors where a fiber is added to a recipe to achieve this. These cakes are the real deal.

So there you have it! I’m excited about these. I like to company and I reached out to them, and they were really stoked to help me spread the word.

So much so that they gave me a killer discount code for you CASTAWAY will save you 20% on all your purchases through October! 

I like to serve it up with some whipped coconut cream, lemon zest and flake salt. So delicious!

Low Carb Chocolate Chip Cookies (Paleo, Keto)

 

 

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

 

Print

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)

Tracking Macros on Keto

Martina Slajerova, best-selling author, and keto expert reached out to me this summer. She asked if I had seen her app, which is called Keto Diet App. Pretty self-explanatory right?

Honestly, I hadn’t seen it I told her, but I was happy to take a look. While I don’t personally track my macros, I know that it can be a big part of a lot of low carber’s life as well as a useful tool when acclimating to a keto diet.

 

This is the reason that I included macros in all of the recipes for my cookbook, Made Whole. The process of calculating all of the macros for every recipe, double checking them and even outsourcing a triple check to a third party… I learned something about macro tracking apps… most of them are wrong, oh- so very wrong a lot of the time.

 

If one does not ever so carefully input each ingredient and chose the correct option you can get VERY skewered data. Scary, since I know a lot of people who eat low carb and sugar, especially those who track diligently often do it for medical reasons.

What I love about this app:

  • You can plan your meals, adding in meals that are already curated by the app (which are legit delicious and healthy, over 300) or you can create your own!
  • It’s integrated with KetoDIet blog with over 740 recipes, guides, meal plans and more
  • The app has all the info! Want to learn where to start on keto? This app has content created by nutrition experts to get you going.
  • Shopping lists! Yes! Intuitive shopping basket to help you manage groceries.
  • So many great, everyday foods scanned into the app so adding your custom meals is a breeze.
  • The app costs less than $9, and it’s a one-time fee that includes all features and updates, no hidden agenda.
  • Macro Calculator to help you figure out what your target macros should be and you can easily update them as your needs change!
  • Big bonus! So many who count net carbs find other apps unfriendly in this regard, well, KetoDiet app easily lets you calculate your net carbs for each day.

I’m really impressed with this easy to use software and the clean and well-organized app.

I also love that it’s not a faceless app on your phone. Martina is a prolific blogger and author. She used food to heal her own body, a Hashi’s- autoimmune warrior!

I love her cookbooks and know she truly puts health first so I feel really good about this app.

It will be my go-to recommendation for those seeking this kind of structure in their way of eating.

How to Create an Easy, Sustainable Meal Plan on Keto

AIP KETO RESET (shopping list and meal plan)

 

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

2018 Wellness Toolbox!

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

Flourless Double Chocolate Muffins

Thrive Market: Making Healthy Food Affordable

*this post contains affiliate links that help keep Castaway Kitchen afloat*

When Thrive Market first reached out to me I was really interested in learning more about their company. I had watched my friends and fellow bloggers benefit from their Thrive memberships for so long. Yet living in Hawaii, I was ineligible to order, sorry my island friends, they only deliver in the Continental US. Although that might change soon!

 

A little insert in the juicy stuff before we get to the details!

SPECIAL OFFER JUST FOR YOU: 30 DAY FREE TRIAL + 25% OFF YOUR FIRST ORDER (ON TOP OF ALREADY KILLER SAVINGS) .. USE THIS LINK: https://thrivemarket.com/thecastawaykitchen

 

So what is Thrive Market?

Thrive Market is an online retailer for all things natural and healthy. The only stock vetted brands. Brands that not only create quality products but also are mindful of the planet, treat their employees well and have a moral compass.

I find a lot of peace of mind in this. I trust Thrive to sort through the many companies seeking to benefit from the health and wellness space, assuring you that when you shop with them, these brands have your best interest at heart.

 

Thrive themselves set the example. For each membership purchased, one is also donated to a veteran, a lo income family, teacher or first responder. Thrive market is dedicated in their mission to make healthy food accessible to ALL families. Access to real food and healthy self-care products is a human right, not a privilege. Join us in the fight to make sure ALL families can afford to care for their families. 

 

Because Thrive market sells these quality goods at 20-50% under retail price, saving you LOADS of money, you also have the option to donate your savings each time your purchase.

grocery savings

 

Where does the money go?

Directly into the account of a sponsored Thrive member. You are directly purchasing food for a family who cant afford it. Pretty epic, impactful stuff. Optional… but impactful!

feed hungry families

 

How Thrive Market works?

 

A small, community-funded company. Thrive market was turned away by all major investors. But because of the passion for helping people and making quality products available to all, Thrive Market came to be. That’s right, WE made it happen!

 

Thrive sells dry goods, pantry staples, snacks and all sorts of paleo, keto, AIP, vegan, gluten free foods. You know those “specialty ingredients” that cost so much at health food stores… yeah…Thrive has them for less.. MUCH LESS. All your favorite health food brands!

 

Not only food, but they have you covered in cosmetics, home, beauty, and health. A one stop shop for your healthy living needs

 

There is an annual membership fee of $50 (which you will make back in savings in no time). But remember you can TRY IT FOR FREE (CLICK HERE). There are no shipping charges for orders over $49 and all orders ship promptly. For more FAQ’s, head HERE.

What Kind of Things Can I Buy on Thrive Market?

Anything from pantry staples to toothpaste, a tongue scraper, pet supplies, vitamins, homeopathic remedies and more!

I’ve complied a Made Whole Thrive Shopping List for you! All my favorite Paleo-Keto, AIP friendly pantry staples that I use to make food taste AMAZING!

Remember you get a 30-day FREE TRIAL, and an EXTRA 25% off your first order. This is a CASTAWAY EXCLUSIVE deal! 

 

These are the Thrive Staples you will need for Made Whole, this same list was closer to $300 when purchased via Amazon Prime!

made whole cookbook

 

MADE WHOLE SHOPPING

 

affordable healthy food

 

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

Cheesy Cauliflower and Crispy Steak Casserole (Dairy Free, Keto, Paleo, Whole30)

Staying On Track On The Road (Healthy Keto Travel Hacks)

healthy keto travel hacks
This post is embedded with affiliate links that keep Castaway Kitchen afloat. Thank you.

How I survive traveling for 10 days on an AIP Keto Lifestyle? Here are my best healthy keto travel hacks!

As many of you know, I just went on a book tour for my first ever book, Made Whole!

One thing about being on the road and finally getting to meet so many of you in person is that not only did I want to feel my best, but I wanted to look my best! Yes, the pressure of making a first, in real life, good impression is so real.

While some things I could not foresee or control, like my chapped lips from the dry West Coast weather, I was overall really impressed with how well I fared.

No weight gain, no bloating, no flares. Mental clarity. High energy. Good sleep!

So how did  I do it? 

  • Planning + Fasting
  • Making the best of it + Supplement Support
  • Resting + Moving my body

 

Planning + Fasting

No surprise here. Planning ahead is important. I booked my hotels, communicated with my hosts and did a little internet recon on stores in the areas. Not sure how much of a healthy keto travel hack looking up health food stores neary by is, but it’s one thing I do everywhere I go.

 

For short flights, I prepared to have my fatty coffee before or during the flight and made sure to have water and salt with me. No food packed for these because I prefer to fat fast when I fly. It keeps me sated without having to worry about food choices on the go. Also helps with water retention and bloating.

 

I also packed my Primally Pure beauty cream and complexion mist to keep my skin hydrated (ps. last day to save 10% on Primally Pure with code CASTAWAY10).

 

For longer flight or evening flights, I would fat fast during the day. Eat one large meal before the flight and pack a light snack like an Epic Bar or a hard-boiled egg. Water, always. Drinking hot tea on the flights also helped.

 

I always kept Vital Proteins Collagen packets, Wild Foods Cacao Butter and Dark Chocolate in my purse at all times. With these 3 items, I could turn any hot beverage into a delicious, fatty mocha that would hold me over until viable food options were available. Honestly, I need a battery powered frother, it would up my game.

 

Making the Best of It and Supplement Support

 

Because I was only staying 1-2 nights in a city and had a budget on my per diem set by my publisher, I decided to skip the AirBnB this time around, so no kitchen.

I did, however, find a health food store (Trader Joe’s or Whole Foods) and made my way there, usually after I got my hair done at the nearest blow dry bar. I would pick up kombucha, coconut yogurt, pre-made burger patty. A few select items to tide me over in the hotel room.

The Whole Foods in Dallas has pre-made hard-boiled, cage-free eggs. Those were an awesome score! Think simple, think portable, think okay to eat cold. Read labels!!!! On anything pre-made, even by the store, just to double check.

 

Since I was only eating one meal a day, plus a hotel room snacks, I only had to worry about getting one decent hot meal a day. From the airport Radisson to the Doubletree I always chose a simple protein.

Steak, no seasoning, only salt. Salmon, no seasoning, only salt. Pan seared.

Plain salad or seasonal veggies on the side. All dressings and salads on the sides.

I did have to pick tomatoes out of a dish in Dallas because they weren’t listed on the menu.

Supplements to help me along the way were also integral.

Fish Oil and Turmeric to ward off inflammation.

Digestive Enzymes (before meals) and Activated Charcoal (one a day) to clear out toxins from my gut.

 

Magnesium glycinate before bed to sleep well.

 

Electrolytes or electrolyte water to keep me hydrated.

In Miami I went to my mom’s gym. Old Bull Athletics!

Rest + Move

 

When you are traveling sleep is king. Don’t worry about working out if you’re not getting enough sleep.

 

I was fortunate to get in quite a bit of sleep on my travels, so much so that I missed a flight! That being said, I also got in a few workouts. Not nearly as much as I would have had I been home, but enough to keep me feeling good.

 

How did I get so much sleep? Just say NO. No to unnecessary social engagements. No to another drink, round, etc. Might seem lame or boring, but when you feel like death the next day, you will be wishing you had just gone to bed. Bonus, when you do speaking engagements like I was going, meeting and connecting with so many people, it’s a lot of energy! You give and receive energy with everyone you meet and that can leave you feeling wired. Heading home early to unwind is a smart choice.

 

Here are some options for getting your sweat on when you travel:

Guest at a gym. Ask your local friends to take you to their gym with a day pass. Call ahead to some local gyms and see if they do day passes. Scope out hotels with gyms or even the awesome fitness suite I booked at the DoubleTree.

 

Find trails. Long walking paths, hikes, parks. Get outside. Walk around, run. Play.

 

Walk around the mall! Seriously. If you’re somewhere cold or rainy. Find the mall, and window shop. Even try on clothes! Just get your body up and moving.

That’s All Folks! Keep it simple. Focus on real food. Sleep. Hydrate. If you can, move your body. Safe travels!

keto travel hacks

 

My Healing Story: AIP and Keto and Self Love

How to Create an Easy, Sustainable Meal Plan on Keto

 

 

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.

Print

  • 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!

TLC Challenge: Two Weeks To Lasting Healthy Habits

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

Sheet Pan Dinner, Turkey Burger with Crispy Kale (Keto, Whole30, Paleo)

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

 

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

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