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

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

A Nut Free Version of Famous Diet Doctor Keto Rolls

keto bread and soup

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.

diet doctor keto bread

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!

 

Dairy Free Blueberry Pancakes (Keto, Paleo, Gluten Free)

 

keto bread

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).

diet doctor keto bread

keto bread and soup

Pickle Juice

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!

keto bread

Quick Start Guide to Dairy Free Keto

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A Nut Free Version of Famous Diet Doctor Keto Bread

diet doctor keto bread

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*

  • Author: Cristina Curp
  • Prep Time: 10
  • Cook Time: 55
  • Total Time: 1 hour 5 minutes
  • Yield: 5

Ingredients

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)

Instructions

  1. Pre-heat oven to 350F, convection (or 375 F bake).
  2. Sift together the coconut flour, salt, and baking powder into a large bowl. Add in the psyllium husk and whisk to combine.
  3. Add the egg whites and pickle juice  to the flour and quickly whisk in.
  4. Pour in all of the boiling water.
  5. 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.
  6. 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.
  7. Spray with coconut oil liberally. Or gently brush with coconut oil.
  8. Sprinkle sesame seeds on top, or poppy seeds etc.
  9. 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.
  10. 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.
  11. Last a week stored in the fridge, wrapped up. Toast to heat!

Notes

I sift together equal parts cream of tartar, baking soda and arrowroot starch for homemade corn-free baking powder!

Nutrition

  • Serving Size: 1 bun
  • Calories: 122
  • Fat: 4.4
  • Carbohydrates: 13
  • Fiber: 16
  • Protein: 3.8

Keywords: diet doctor keto bread

Flourless Double Chocolate Muffins

Bacon Wrapped Meatloaf (Keto, Paleo, Whole30, Egg Free)

Dairy Free Swedish Meatballs (Keto, Paleo, Whole30)

keto meatballs

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!

gluten free swedish meatballs

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.

keto dairy free meatballs

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!

whole30 swedish meatballs

swedish meatballs

gluten free meatballs

 

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!

Pesto Deviled Eggs (Whole30, Paleo, Keto)

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Dairy Free Swedish Meatballs

whole30 belgium meatballs

Delicious, dairy and gluten free Swedish meatballs that are Whole30 compliant, low carb and AIP friendly!

  • Author: Cristina Curp
  • Prep Time: 15
  • Cook Time: 35
  • Total Time: 45
  • Yield: 20 meatballs
  • Category: Dinner
  • Method: Stove Top
  • Cuisine: Belgium

Ingredients

2 pounds grass-fed ground beef (I use this one)

1 tablespoon coconut flour

1 teaspoon dried parsley

1 teaspoon onion powder

1 teaspoon garlic powder

1 teaspoon black pepper

1/2 teaspoon allspice

1/2 teaspoon nutmeg

1/2 cup onion, minced

1 large egg (sub 1 tablespoon gelatin for egg free)

2 tablespoons coconut oil, for cooking

For the Sauce:

3 tablespoons dairy-free butter (I use this one), bacon fat or coconut oil

1 tablespoon coconut flour (I use this one)

1 tablespoon pastured gelatin (I use this one)

2 cups bone broth

1 tablespoon dijon mustard

2-inch piece of lemon peel

2 sprigs thyme

2 tablespoons coconut aminos

splash of fish sauce

1 cup cauliflower cream (see post above for recipe), or use cashew cream (recipe here) or coconut cream.

Instructions

Heat a large, 16-inch skillet over medium-low heat.

In a large bowl combine all of the meatball ingredients and roll them into about 20 meatballs.

Add the coconut oil to the skillet and bring the heat up to medium power.

Add the meatballs to the skillet and cook here, for 15 minutes turning them over every 3 minutes or so until they are browned all over.

While the meatballs cook, prepare your sauce ingredients, measure them out etc.

Transfer the meatballs to a plate and cover with foil. Quickly add the dairy free butter to the skillet, the coconut flour and gelatin. Stir until lightly browned and toasty.

Add in the bone broth and whisk until fully incorporated. Add in the dijon, coconut aminos, fish sauce, lemon and thyme. Simmer for 15-20 minutes until reduced by a 1/3

Mix in the cream and simmer until thick. Add the meatballs to the skillet. Simmer for a few minutes, turning the meatballs over to coat in sauce.

Serve warm! Spoon over zoodles, cauliflower rice or greens.

Nutrition

  • Serving Size: 4 meatballs
  • Calories: 467
  • Fat: 32
  • Carbohydrates: 6g
  • Fiber: 2g
  • Protein: 32g

Keywords: dairy free swedish meatballs

 

Product Spotlight: Nush Cakes | Delicious Dairy Free Keto Treat

 

Dairy Free + Gluten Free School Lunches

Hey parents everywhere, and/or working professionals that like to pack a fun lunch. I hope this post is useful to you. NOTE these lunches are NOT ALL PALEO OR KETO. These are DAIRY AND GLUTEN FREE LUNCH BOX IDEAS.

My child is what we call paleo-ish. Other than a slight aversion to dairy, he can eat anything, but we chose to make whole food choices for him. Food choices low in sugar, that avoid the food coloring, and franken-food ingredients that go into simple everyday lunch foods.

It’s pretty appalling that the products marketed to children are usually the worst. Void of any real fat or fiber pumped full of sugar and then they add “fortified” which means the add synthetic forms of nutrients that would probably be in the food organically if they just left it alone. Okay, off my soapbox.

We use pyrex glass containers and silicone Stasher bags!

Stasher Bags, Here. 

Healthy Options That Don’t Suck

My baby was starting kindergarten. It’s scary enough. I didn’t want him to get to lunch hangry, and open up a box full of food that didn’t excite him.

Luckily I did all my back to school shopping on Thrive Market. Their selection of real food, yet convenient and also affordable was a life saver. This was my haul for the first two weeks:

healthy kid food

With the addition of some groceries like bone broth, butternut squash, marinara, salami, all sorts of fruit etc… These are the dairy free and gluten free lunch box ideas I had (for now)…

Entree:

Paleo Pizza, Garbanzo Bean Pasta (with veggie cheesy sauce from Made Whole), Split Pea + Butternut Soup, Hard Boiled Eggs, and Plantain Chips.

The sides and snacks:

Meat sticks and chia pouch, applesauce and snack mix. Raisins or Fresh fruit.

The dark chocolate is for me. Thrives 95% dark chocolate is amazing and soy free. Perfect for my no-sweetener intention. The cashews too, for my dairy-free creamer. Mom essentials ya know.

Sweet Treat:

These weren’t really planned, but I made some protein muffins for Jack and some gluten-free apple spice bread. These went in his lunch usually for snack time. Making homemade treats I could fill with protein, use date syrup or raw honey in…. in other words have quality control over… it makes him feel like he still gets dessert, while I know he’s getting extra protein!

Schedule + Meal Prep

To make things a no-brainer I made a calendar. Much like the lunch ladies in the cafeteria. I picked two lunches and two snacks. Those would alternate each week. The next week he would have a different set of choices to alternate.

When I prepped something (like split pea and butternut soup or protein muffins) I made a big batch and froze half. That way in 2 weeks time, I would already have all the food ready to go! (Genius, I know). Scroll Down for a printable schedule!

My dairy and gluten free lunch box schedule!

healthy lunch
Garbanzo Bean Pasta with Dairy Free Cheesy Sauce, Watermelon and Chia Pouch for lunch. Apple, Protein Muffin and meat stick for snack!
Split pea and butternut squash soup, blueberries and rice crackers for lunch. Protein muffin, meat stick and applesauce for the snack.
gluten free kid lunch
Apple spice bread, hard-boiled eggs and watermelon for lunch. Meatstick, chia pouch and plantains chips for the snack.

Here’s a low carb option… if you have an avocado lover of a kid. I hear if you wrap tightly and face down the avocado does not get super gross. I made a joke about this on my stories… I got a few replies… so.. here you go. Avocado in a lunch box for you super healthy people 😉

If your kid is hardcore! Paleo/ Keto lover of avocado… here is an option for you! Jack won’t eat this… but I would 🙂 Dip the meat stick in the avo!
Jack’s paleo pizza with cauli-cheese + meal prep for the family! Making the labor-intensive lunch items ahead of time will save your buns on Monday morning!

Save tons of money and get awesome food for your family with Thrive, try your FREE TRIAL TODAY! 

Click IMAGE TO DOWNLOAD PDF!

lunch schedule

 

 

Bacon, Basil, & Greens Egg Roll-Ups (Paleo, Keto, Whole30)

Easy Keto Shortbread Cookies (Dairy Free, Egg Free)

Banana Bread Pancakes (Super Fluffy, Nut Free, Paleo Pancakes)

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)

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)

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

Print

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

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