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.
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?
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.
Dairy Free Keto Cold Brew Protein Chia Seed Pudding! Enjoy!
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!
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.
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.
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.
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/
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.
The DietDoctor.com has become the number one website for low carb resources on the internet! Their success comes well earned as they are a team led by Dr. Andreas Eenfeldt and his wife Kristin (who is so nice)!
The site is a fountain of legitimate information and thousands of recipes. Namely their most famous recipe, the keto bread. The diet doctor keto bread roll recipe made with almond flour.
This recipe originally formulated by the Keto Queen herself, Maria Emmerich has quickly become an internet sensation. Find that recipe HERE.
INSPIRED BY DIET DOCTOR
I am a new contributor to them. I have just begun creating Latin recipes for their site and will be writing dairy free, nut free and otherwise allergen-friendly recipes for Diet Doctor. They are really nice folks.
While I’m having a great time working with them, those rolls had me craving some, bad. And I still don’t do so well with almond flour based baked foods. So! I made a nut-free keto bread. A copycat version of the famous Diet Doctor keto bread. I had to tweak the recipe ever so slightly to make it work with the new adjustments, but hot damn, I nailed it!
It’s REALLY HIGH IN FIBER. ALL fiber actually! So calm down when you see the carb count. Either way, this kind of thing isn’t meant to be eaten all the time. I bet it will help move things along if you know what I mean (insert poop emoji here).
I used coconut flour, in the appropriate amount. Added a bit more psyllium husk, sifted the flour and used pickle juice instead of vinegar.
Trust me! You can use vinegar, but I love the pickle flavor. It’s subtle and REALLY drives home the bread …. er sandwich flavor! This Diet Doctor Keto Bread is legit! IF my coconut flour version came out this good, I bet their almond meal version is dreamy AF too!
A nut free copycat recipe of the famous Diet Doctor Keto Bread, because us almond free folks deserve good bread too 🙂 *The original recipe was adapted from Maria Emmerich*
Total Time:1 hour 5 minutes
1/2 cup coconut flour
6 tablespoons psyllium husk powder
2 teaspoons baking powder (see notes for corn free)
1.5 teaspoon fine salt
2 teaspoons pickle juice (or vinegar)
3 large egg whites, lightly whisked
1 cup boiling water
3 tablespoons coconut oil (or coconut oil spray)
Sesame seeds (optional)
Pre-heat oven to 350F, convection (or 375 F bake).
Sift together the coconut flour, salt, and baking powder into a large bowl. Add in the psyllium husk and whisk to combine.
Add the egg whites and pickle juice to the flour and quickly whisk in.
Pour in all of the boiling water.
Whisk together quickly until a lumpy almost curdled looking dough forms. Then switch to a spatula or use your hands to fold it a few times and smooth it out, so it’s like playdough.
Line a sheet pan with parchment paper. Use a large scoop to make 5 buns, scooping them onto the parchment paper. Or just use your hands to shape 5 small buns, about 1/3 cup each.
Spray with coconut oil liberally. Or gently brush with coconut oil.
Sprinkle sesame seeds on top, or poppy seeds etc.
Bake for 60 minutes on the bottom rack, until browned on the outside and firm. Cooking time may vary slightly depending on your oven, you can always crack one bun open to check before pulling them all out.
Remove from the oven an let them cool for 20 minutes or more before handling. This is important because the rolls will finish cooking inside while they cool. IF you open them too soon they will be a little gooey in the middle.
Last a week stored in the fridge, wrapped up. Toast to heat!
I sift together equal parts cream of tartar, baking soda and arrowroot starch for homemade corn-free baking powder!
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.
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!
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!
Cacao Butter Romesco Sauce with Crispy Chicken Thighs
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!
Total Time:50 minutes
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)
2 pound boneless skinless chicken thighs
3 tablespoons bacon fat
2 teaspoons salt
1 teaspoons black pepper
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!
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!
Meatballs are my favorite. They’re easy, family-friendly and they store really well! I’ve updated my paleo Belgium Meatballs to be low carb and Whole30 friendly. Dairy Free Swedish Meatballs that the entire family will love!
This was one of the first recipes on my blog, dated June 2015! Whoa! Well, it’s gotten a heck of a makeover. It’s easy, delicious and very much in line with the awesome flavor you’ve come to know from me.
Dairy Free Swedish Meatballs are perfect for game day snacks, just insert toothpicks, or served over your favorite low carb and grain free noodles for a popular weeknight dinner! I know your family will love this recipe, same as mine did!
Cauliflower “Heavy Cream”
Steam 1 cup cauliflower florets with 1 clove garlic, until tender. Drain and gently mash, measure 1/2 cup mashed cauliflower. Blend 1/2 cup mashed cauliflower with 1/2 cup coconut cream, 1 teaspoon red wine vinegar, a pinch of salt, a pinch of black pepper. Blend until completely smooth. Chill to thicken.
GET FREE GRASS FED GROUND BEEF FOR LIFE! LEARN HOW, HERE!
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.
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!
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).
Keto is the latest rage in the health and wellness community. The more people migrate from paleo to keto, or the more people that find how well keto works for them, the more people who find they need to do keto without dairy.
Back when I began keto there were zero dairy free resources. Now, several. But as this has been my personal way to keto. I am happy to share my very own GUIDE TO DAIRY FREE KETO!
First thing’s first… What is this keto?
The ketogenic diet is a diet which promotes the metabolic state of ketosis. When you are in ketosis your liver is producing ketones, which will use dietary and/or stored body fat as fuel. Instead of your body pumping out insulin which shuttles blood sugar into cells for fuel you will now use fat. Think of sugar (glucose) as kindling, fast burning fuel and fat as the logs in a fire, slow burning.
The benefit to slow burning energy is that you don’t have spikes and falls of energy. You stay satisfied much longer, no need to re-fuel every few hours. Beyond that there are many studies that attest to the healing aspects of a ketogenic diet.
Used for over 100 years in clinical settings to treat neurological disorders, a ketogenic diet is very powerful. It also has many faces. Folks keto in many different ways. While the medical ketogenic diet needs to be very high in fat (brain fuel) and very low in carbs (sometimes in efforts to stave tumors!)….. the more casual keto diet is being used my many people to find a healthy body weight, experience better energy, mental clarity and athletic performance.
EVERYTHING YOU NEED TO ROCK A DAIRY FREE KETO LIFESTYLE!
Some people put a strong emphasis on hitting macronutrient goals to get into ketosis or stay there. The traditional keto macronutrient ratios are:
I track total carbs, not net carbs (carbs – fiber). I also don’t partake in too many keto bread, treats etc… I feel if your carbs are from vegetables, it’s not imperative to restrict them as much. But that’s just me.
Being in ketosis isn’t only about not eating carbs. Many people enjoy a ketogenic state, despite their diet. They practice fasting or do a ton of cardio every day. Once you’re out of glycogen, your body will go into ketosis. There are many ways to get there.
Bonus on a dairy free keto, and usually a more whole food keto… you know, broccoli isn’t going to kick you out of ketosis.
When you first lower your carbs and up your fat your body will go through a transition. It will have to learn to use fat as fuel before glycogen. This may take a few weeks or a few months.
Once you have trained your body to prefer fat as fuel, you’re fat adapted.
Being fat adapted is nice because your cravings will subside, you will have more energy and your meals will be very satisfying. Also, you have a little more wiggle room when it comes to what you eat, and it kicking you out of ketosis.
Again, ketosis is a metabolic state. Some people, like Cross Fitters, can eat 80-100 grams of carbs a day and be in ketosis because of their demanding physical activity. They have metabolic flexibility, going in and out of ketosis without skipping a beat.
Our bodies will always use a measure of glycogen, even making it out of protein if need be, so don’t go hating on glucose, it’s there for a reason. We just don’t need to overeat sugar and carbs all day every day like most of us do on a standard American diet (SAD).
Keto in 1, 2, 3….
Omit all starches + sugar from your diet to include grain, beans, tubers, sweeteners, most fruit, potatoes, oatmeal, sweet peas, pasta, etc.
Replace these foods with healthy fat and above ground vegetables, mostly green ones. Eat plenty of avocado, olives, coconut oil, rendered animal fats.
Make sure you’re getting in enough protein. .5-.8g per pound of your body weight. Strive to source quality proteins not to ingest inflammatory corn and hormones via your animal proteins.
Because you don’t retain water when you eat low carb, you need to make sure you hydrate and get in electrolytes.
Drink water with a pinch of pink Himalayan salt and a squeeze of lemon
Make sure you drink enough water. Make sure you eat enough. Fat can be very satiating, but the fast road to hormone imbalance, hair loss and adrenal fatigue is not eating enough.
What do I eat on Dairy Free Keto
Quality animal proteins, eggs, bacon, coconut, green vegetables will be most of what you eat. No need to eat tons of cheese to get fat into your diet. Chicken thighs, ribeye steaks, pork shoulders all have plenty of protein. Add some good sauces to your plate, sauces made with anti-inflammatory fats like avocado oil mayo, coconut milk curry and Sunshine sauce and you will be cruising on your keto lifestyle.
Because keto with a paleo twist (an emphasis on whole, ingredient foods) is amazing and all. But sometimes we just want the damn dairy free keto cookie.
I like using coconut flour and flax seed meal for baking. Fine ground almond flour is effective, but easy to over consume. Nuts consumed in large amounts can be inflammatory. Proceed with caution.
Dark chocolate is my BFF. I stick to 80% dark or higher. You can also get stevia-sweetened dark chocolate.
Creating meals that stratify cravings is fine, it’s a need, it’s what I do for a living. This is meant to be a lifestyle change. It’s forever. So you bet your ass we’re going to eat delicious foods. It’s all about getting creative with cooking. Some of my most popular recipes are:
Do I use sweeteners? Which ones? Yes. On occasion, I use Stevia Glycerite. Swerve or Lakanto. I recently started using Lakanto. I prefer it over Swerve, by a lot! However, I try to use no sweetener or use Stevia first (to keep things paleo). Lakanto and Swerve are both made with erythritol that is sugar alcohols from fermented corn.
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.
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.
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.
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!
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.