Tag Archives: healthy

  1. How-to Make Healthier Hot Cocoa Mix {+ Video}

    Tutorial Tuesdays // Tasty Yummies

    How-to Make Hot Cocoa Mix

    With the holidays upon us, it’s time once again that I share with you some of my favorite, simple homemade holiday gifts. This wintertime staple is a quintessential way to deal with the frosty cold weather. This homemade version is made with only a few, all-natural ingredients and the bonus to making it yourself, besides the obvious, is the free reign to add whatever you’d like to it. If you like less sweet, opt for unsweetened chocolate, looking for a little more sweetness try bitter or semisweet chocolate instead. You can add cinnamon or cayenne or any other flavors you’d like (see the bottom of the post for flavor variations). Today I am sharing my recipe for a basic hot cocoa mix with a few suggestions at the end for extra add-ins, as well as a free printable label for you to print out, customize and add to your gift.

    How-to Make Hot Cocoa Mix

    There’s nothing like giving the gift of tasty treats, made with love this time of year, but especially cozy, heart-warming decadence like this homemade Hot Cocoa Mix. Rich and luxurious without being excessively sweet. Download the included printable, customizable label, throw in some mini marshmallows, this is a great recipe if you want to make your own. Package it all up in a cute jar, include a tablespoon tied with a little ribbon or string and voila, the perfect holiday gift.

    How-to Make Hot Cocoa Mix

    How-to Make Hot Cocoa Mix

    Read the rest of this entry »

  2. Dairy-free Eggnog {Paleo + Keto-friendly}

    This Dairy-free Eggnog is creamy, rich, frothy and can be made with or without alcohol for a delicious holiday treat!

    Dairy-free Eggnog {Paleo and Keto-friendly}

    Dairy-free Eggnog {Paleo and Keto-friendly}

    Holiday traditions of the edible and drinkable persuasion, those are as powerful and important as any others. But the traditional, seasonal foods of today, they pale in comparison to those our grandparents enjoyed. Store bought eggnog is generally loaded with tons of sugar and corn syrup, artificial flavors, pasteurized and denatured dairy, theres gums and other stabilizers and who knows what else. Even the vegan nogs at the store, the amount of sugar in there is just insanity and there’s so much non-food products hidden within. For me, it’s just not worth it, even if just once a year, especially when you can make your own and kill it!

    Dairy-free Eggnog {Paleo and Keto-friendly}

    While I prefer to avoid most dairy and have developed a pretty solid vegan eggnog recipe in the past, I realized recently that I was shorting myself on a pretty rad eggnog experience by skipping out on the eggs. Like, why was I doing that? I mean, after all, it wasn’t called “cashewnog” for the last however many decades. Why had it never dawned on me to meet in the middle with my nog, drop the dairy, keep the eggs, sweeten accordingly.

    This homemade dairy-free eggnog has the same creamy, richness of a traditional eggnog, with a really, nice, light frothiness that I prefer to a super duper, heavy cream-loaded nog. Thanks to the separated yolks and whites (inspired by this recipe), it’s simple to make but the texture is perfect every time. It’s the perfect balance of creamy and frothy. This is a really solid base recipe and from here you can play with spices and flavorings. Try a Bourbon Maple version, or maybe a Pumpkin Spiced rendition, add in some pumpkin puree and pie spice, maybe cinnamon liquor in the mix. Or Gingersnap inspired with a little molasses and ginger or gingersnap liquor.

    Read the rest of this entry »

  3. 10 Simple Ways to Practice Self-Care

    10 Simple Ways to Practice Self-Care

    This post is sponsored by Desert Essence.

    10 Simple Ways to Practice Self-Care

    As a culture we are quite literally burning out.  I think many folks can often feel like they are too busy to take care of themselves. But without time for our self-care, stress can take over and we are inundated with exhaustion and we find ourselves a mere shell of who we could be.

    Stress is often the leading cause of most health conditions and diseases we face. Being overworked and burning the candle at both ends, this sends our body into an innate state of stress response, releasing an excess of cortisol into our bloodstream to manage the state of our body feeling “in danger”. This is “fight or flight” mode and while our body is here and in a chronic state of the sympathetic nervous system dominance, our digestion doesn’t work, our immune system shuts down, sleep is affected, our heart rate increases and we feel chronically fatigued. We gain weight and our hair skin and nails look drab, despite how hard we try and how great we eat. Our ability to tackle and manage daily tasks feels beyond comprehendible.

    Sure you can get your self-care on with yoga, drinking green juice and meditating once in a while, cramming them smack in the middle of your stressful days, but I believe that self-care is a practice much more effective when approached daily, with mindfulness and intention.

    Better yet, find a full day to dedicate to your self-care, whatever you need most in that particular moment. If I am home and free, Self-Care Sunday is a regular occurrence that serves a very important purpose to my sanity, my health and my happiness. Some Sundays are facial and hair masks, long showers or staying in my PJs all day. Some involve long walks with good friends, a late brunch and Sunday cocktails – to me it’s just about dedicating time for me, honoring the need for space, not working, not putting anyone else before me and simply rebalancing my mind, body and spirit.

    By treating ourselves with kindness and love, daily, we can approach our life, our work and relationships with a happier, more clear mind, allowing the cycle of positivity and happiness to continue to ripple out into the world around us.

    Read the rest of this entry »

  4. Bone Broth Braised Greens {Paleo, Gluten-free, Whole30, AIP}

    These Bone Broth Braised Greens are a nourishing addition to any holiday table or just a perfect, comforting side dish, for anytime. Bone broth, onion, garlic, lemon and red pepper flakes add flavor to this side dish that can be made with whatever hearty green is in season. Collard greens, Swiss chard, kale or a mix of your favorites.

    Bone Broth Braised Greens

    Bone Broth Braised Greens

    I find that at holiday tables (shoot many dinner tables year ’round, for that matter) the veggies are often an afterthought. The thing people throw together and half-ass, because they “have to”. Veggies deserve more love than that. A little respect and honor, ya know? After all, nutrient-rich veggies should be the backbone of any real food diet, or any diet really. We should be shooting for some green stuff at every single meal. Non-negotiable.

    I know veggies can get boring and if you’re like me, in the cooler months, salads get less and less enticing, so getting those greens in can be hard. Steaming works, but let’s be real, it can be ‘blah!’ and when you serve ‘blah’ veggies, it’s a fight to get them down and the chances are you aren’t going to do it at every meal.

    These slow cooked greens, bring the flavor and nourishing, healing goodness of the bone broth, we get a little heat from the red pepper flakes and the onion, garlic and lemon, round it all out with classic, simplicity.

    It’s a pretty fuss-free recipe and at the end of it, you get a bowl of goodness that your beautiful body sooo deserves! Every time I share that I am whipping up this recipe on social media, I get so many messages that you want the recipe. So I finally wrote it up to share with you. Just in time for the holidays.

    Read the rest of this entry »

  5. Creamy Paleo Tortilla Soup {Gluten-free, grain-free, dairy-free, nut-free}

    This authentic, blended Creamy Paleo Tortilla Soup inspired by a recent trip to the Islands of Loreto in Mexico, gets an update thanks to grain-free cassava tortillas. If you are cool with corn, go for it babe, it’s one simple swap out, either way. The creaminess of the soup comes not from any dairy, but from the crispy tortillas strips being pureed right into the broth with everything else! Skip out on any cheese to make fully paleo or for a more authentic (and primal) version, add cubed or crumbled cotija cheese or queso fresco. Besides additional crispy tortilla strips, we like to serve ours topped with a drizzle of homemade Salsa Macha, avocado, fresh cilantro and a squeeze of lime, Mexican cheese if we’re feeling nasty!

    Creamy Paleo Tortilla Soup

    Creamy Paleo Tortilla Soup

    It’s been a busy couple of months of travel for me, but as usual, I have returned home feeling inspired, refreshed and excited to create. As I have always shared with you guys, getting away and traveling, at times, can be a disruptor to my daily routines, my healthy habits and can sometimes keep me from feeling like my best self. So, as you can imagine I especially love the trips that allow me to maintain my eating preferences, my activity level and fill me up full of magical experiences and ideas to come back and share with all of you.

    Read the rest of this entry »

  6. Benefits of MCT Oil – Why I Use It, How it Differs from Coconut Oil, Liquid MCT Oil vs Powder + More

    The list of health benefits of MCT Oil or medium-chain triglycerides, a type of fat, includes fat loss, appetite suppression, increased energy, improved cognition, improved athletic performance, to name a few. Read on to see why I use it, how it differs from coconut oil, how to take it and more!

    Benefits of MCT Oil

    A balanced, nutrient-dense diet rich in healthy fats is essential to us being our very best! Every single cell in our body needs fat to function, most especially our brain cells. Our brain is actually the fattiest organ in our body at over 60% fat.  You already know my feelings on the importance of healthy fats in a well-balanced, nutrient-dense whole foods diet, but you can read more about the Benefits of Healthy Fats.

    At this point I have to imagine you’ve heard the buzz surrounding MCT Oil. One of the quickest sources of clean fuel for both the body and the brain, MCT oil is hands down one of the best ways to power up your performance or kick start a nutrition program.

    What is MCT Oil?

    “MCTs” are medium-chain triglycerides, a form of saturated fatty acid that has many health benefits, ranging from improved cognitive function to better weight management. MCTs are a type of fat that can be readily used for energy by your body and do not have to be broken down before use. They are precursors to ketones and help your body burn fat instead of burning carbs. Ketones are one of the brain’s two primary fuel sources, and also a vital source of ATP energy for the body.  ATP energy is what allows every single muscle in your body to move. While ketones from fat, rather than glycogen from carbohydrates, are the primary source of fuel for those on a ketogenic diet, but you don’t have to fully go keto to benefit from MCT oil and ketones.

    MCTs get their name because of the length of their chemical structure. All types of fatty acids are made up of strings of connected carbon and hydrogen. Fats are categorized by how many carbons they have: short-chain fats (like butyric acid) have fewer than six carbons, medium-chain fats have between 6–12 carbons and long-chain fats (like omega-3s) have between 13–21.

    Most fats consumed are taken into your body then must be mixed with bile released from your gallbladder and acted on by pancreatic enzymes to break it down in your digestive system. Medium-chain fats are digested easily and once they reach your intestine they are sent via the bloodstream directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. MCTs even pass the blood-brain barrier to supply your brain with an instant boost of energy.  MCTs are absorbed more quickly than longer chain fats, as there is less work for the body to do, in breaking down the carbon bonds, meaning they can be used quicker as fuel, rather than being stored as fat.

    Medium-chain Fatty Acids May Help With:

    Read the rest of this entry »

  7. Mini Frittata Egg Bites {gluten-free, paleo, keto, whole30}

    These Mini Frittata Egg Bites are a wonderful, easy-to-make, one-bite breakfast treat that is perfect for entertaining, great for the holidays, light, simple and super, duper customizable. Read on for lots of flavor options.

    Mini Frittata Egg Bites {gluten-free, paleo, keto, whole30}

    Mini Frittata Egg Bites {gluten-free, paleo, keto, whole30}

    One of the perks of this strange career path I have embarked on, is the incredible experiences and opportunities to understand and investigate our food further. I consider it a great blessing that I am able to get behind the scenes and truly see where our food is coming from – as this is of high importance to me, to learn, to educate myself and to share with all of you, to hopefully empower you with the knowledge to make the best choices for your family.

    To boil it down quite simply, first, personally I want my food to be nutrient-dense and second, I want it to be bullsh*t free! As a long supporter of Vital Farms I was beyond honored when they asked if I would come to Missouri to tour some of their farms, to meet the growers and most importantly to see how their Girls on Grass live, the pastures they graze on and a peek behind the scenes at how they run things.

    Vital Farms

    I am beyond excited to share that everything this company boasts if truly a reality. No BS! Right down to Stuart, the farmer featured in their incredible new campaign, he’s a real farmer, with Vital Farms. I spent the afternoon on his farm. Across the board on all of Vital Farms’ farms, the beautiful hens are raised under humane conditions and they have time on pasture, daily, each bird getting a minimum of 108sqft of pasture to roam (compared to less than 1 foot that a cage-free hen gets or the 2sqft that a free-range hen receives).

    Read the rest of this entry »

  8. Chocolate Coffee Keto Granola {grain-free, gluten-free, paleo}

    This wholesome, crunchy, nutty Chocolate Coffee Keto Granola is low carb, made from nutrient-rich nuts and seeds, it’s loaded with flavor. Great for topping your favorite yogurt, as a topping to your smoothie, in a bowl with a little coconut milk – or a small handful on-the-go for a quick bite.

    Chocolate Coffee Keto Granola {Grain-free, gluten-free, paleo}

    Chocolate Coffee Keto Granola {Grain-free, gluten-free, paleo}

    Cravings are a strange phenomenon. Many times cravings are driven by a nutritional deficiency of some sort, for example, often when people are craving super dark chocolate it can indicate a magnesium deficiency. For some, craving a soda can indicate a calcium deficiency, craving sweets (beyond blood sugar disregulation) can be a sign of deficiencies in chromium, carbon, phosphorus, sulphur and beyond. And the cravings to deficiency list goes on and on. But, if you can really listen to your body and the many cues it send, often times these cravings also come from a highly emotional place. Food memories can certainly impart their own cultivation of cravings, foods that remind us of our childhood, things that bring back a flood of times gone by.

    Weirdly one of those cravings for me, that happens a few times a year – I get a highly emotional craving for a bowl of cereal. The comfort of a crunchy bowl of cereal, drowned in milk, eaten on the couch. It reminds me of being a kid. Of mornings before school. That time before the day got busy and hectic, to look forward to what lied ahead, to go over the flashcards for that day’s tests.

    I didn’t grow up eating sugary cereals. My mom had it all pretty dialed in. The extent of our cereal selection was generally things like Kix, Corn Flakes, Honey Nut Cheerios, there weren’t marshmallows and colorful characters. In fact my mom was so mindful that we never drank milk and while milk was allowed on cereal, since I spent a great deal of my childhood not well, my mom went through a period of not allowing us any milk on our cereal an rather apple juice was the liquid of choice (surprisingly quite delicious on Honey Nut Cheerios I might add).

    Read the rest of this entry »

  9. Caramelized Onion and Bacon Liver Pâté

    Rich in both flavor and nutrients, this Caramelized Onion and Bacon Liver Pâté makes a wonderful appetizer or sandwich spread and would both be the perfect addition to any holiday spread or even just an every day weekday treat.

    Caramelized Onion Bacon Liver Pâté

    Caramelized Onion Bacon Liver Pâté

    Well, well, well. The time has come. Liver has made it’s way to the Tasty Yummies recipe archives. Who am I, even? Honestly, though, there is a version of me from 5 years ago that would truly never believe it possible. Yet, here we are. Just a girl in her 30s that has a mild love affair with good liver and how good that it makes her feel.

    A good pâté at a restaurant, this was the first time I was able to eat liver. If you’ve never had it, pâté is a smooth mousse that is deliciously served up in small portions traditionally on crostini or crackers, garnishing pricy charcuterie boards. Liver is usually quite inexpensive to purchase from your local farmer, or a trusted market, sometimes as inexpensive as a few dollars a pound.

    Liver is a highly-prized, often overlooked superfood. I find it’s a really great way to get my vitally important vitamin A, a fabulous source of B vitamins and iron, along with many crucial minerals and it even contains a not-yet-identified anti-fatigue factor. Guys, legit I have massive amounts more energy when I am eating liver, regularly.  You can read more about the many, many nutritional benefits of nature’s most potent superfood here.

    Read the rest of this entry »

  10. Grain-free Dark Chocolate Olive Oil Tart {Paleo, Gluten-free + Vegan} + Video

    As if I could find a better pairing, two of my favorite foods come together in the perfect marriage, for this rich, silky, decadent treat that’s low carb, low in sugar, grain-free and vegan. The smooth fruity taste of Terra Delyssa’s organic extra virgin olive oil is the perfect compliment to super dark chocolate and in all it’s impressiveness this dessert comes together in no time.

    Grain-free Dark Chocolate Olive Oil Tart {Paleo, Gluten-Free, Vegan}

    Grain-free Dark Chocolate Olive Oil Tart {Paleo, Gluten-Free, Vegan}

    Truth be told, I am not much of a baker. Mostly it comes from a lack of caring about most baked goods and sweets. I know you’ve heard this story before, in the nearly 8 years of Tasty Yummies. What I do love, admittedly daily, is a couple of squares of high quality super duper dark chocolate. It’s really just about all I need.

    Read the rest of this entry »

  11. Crispy Paleo Chicken Fingers {Buffalo-Style and Original}

    These Crispy Paleo Chicken Fingers are a grain-free peek into my childhood. Growing up in Buffalo chicken fingers were a staple, but going gluten-free and consequently paleo, I have forever been on the hunt for the perfect, crispy tenders. I have perfected my recipe over the years and I am finally sharing with you.


    Crispy Paleo Chicken Fingers

    Crispy Paleo Chicken Fingers

    We all had those foods we heavily mourned over, then forever lusted after when we first went gluten-free. Being a true Buffalo girl, growing up in the land of pizza, chicken wings and epic bar food, that food for me was chicken fingers. I have no shame in admitting that. I can fully remember the day I discovered my gluten intolerance, being so sad that I would never have chicken fingers again. A loss of great proportions. That said, I literally feel like I have spent the last nearly 13 years of being gluten-free, testing, making and perfecting my chicken finger game. I take my chicken fingers very seriously.

    Read the rest of this entry »

  12. Spicy Pumpkin Fries {Paleo + Whole30}

    Spicy Pumpkin Fries {Paleo + Whole30}

    Spicy Pumpkin Fries {Paleo + Whole30}

    Fall is officially upon us, which means we can finally celebrate all things pumpkin! For what it’s worth, I believe in waiting it out, slowing down and fully holding onto summer as long as we can. Each season flies by far too quickly, so I truly try to savor each moment and live in the present. The next season always comes.

    But the time has come, where we can go hog wild on pumpkin everything. While there is a plethora of pumpkin recipes here on Tasty Yummies, these Spicy Pumpkin Fries may be one of my all time favorite pumpkin recipes. I shared these last year as an exclusive email list-only recipe and the response was so huge, I just couldn’t let these get lost in the abyss of email inboxes gone by, so here we are!

    Savory, spicy and just a little crisp – this is what fries are all about, no matter what they are made from. Traditionally we know that fries out in the wild, are submerged in a vat of adulterated vegetable and seed oils, these oils are truly some of the worst things we can put it our body. (read more here) But, when made at home, baked with high quality oils, you can enjoy without the worry of toxic fats.

    Read the rest of this entry »

  13. Is Your Olive Oil the Real Thing? Terra Delyssa Is.

    Is Your Olive Oil the Real Thing? Terra Delyssa Is.

    Is your olive oil the real thing? Can you trust that what you are cooking with is safe? I know you are all concerned about fake, substandard olive oils. We’ve all seen the news reports and media coverage of the market being flooded with olive oils making big health claims, yet many being found to be mislabeled and adulterated with other substandard oils like soybean or canola – it’s SO important to find an olive oil you can trust. There are so many reasons I choose to cook with Terra Delyssa Olive Oil and why I personally stand behind and recommend it, to my nutrition clients and to you, my readers, as well as my very own family.

    Terra Delyssa does not hide it’s origin. Their olive oils are one of very few that are actually offered to consumers directly by the farmers / producers. Obtained from the first cold press of freshly hand picked olives grown on farms that have been passed on and run for many generations, cultivating and producing Olive Oil, the traditional way, known to the region of Sfax in Tunisia, situated on the Mediterranean coastline.

    Terra Delyssa fully controls their olives from tree to bottle, crushing all of their olives within 24 hours of harvest, testing every single batch in their state of the art laboratory. By honoring of traditional production methods of hand selection and true cold-pressing this keeps the oil’s acidity low, while maintaining it’s high levels of antioxidants and phytonutrients high.

    Read the rest of this entry »

  14. Overnight Grab and Go Yogurt Chia Pudding Parfait

    This nutrient-dense, creamy, rich Overnight Grab and Go Yogurt Chia Pudding Parfait is the perfect, customizable, easy meal that’s packed with quality protein and fat, plus lots of valuable micronutrients, to keep you full, energized and well-fed for a busy and healthful day ahead!

    Overnight Grab and Go Yogurt Chia Pudding Parfait

    Overnight Grab and Go Yogurt Chia Pudding Parfait

    With back-to-school and back-to-real-life being the reality for many of us right now – easy meals, fuss-free eats and healthy food that fits into a busy lifestyle, these are all of great importance to staying on track with our mindful lifestyles.

    I know breakfast can be especially challenging, mornings are busy and grabbing something carb-loaded, sugary or sandwiched between bread – that can be easiest and most convenient. I get it! But, you’ve all heard my spiel about building a fire for your day. The general idea is that quality fats and proteins, they are the like solid log on your fire, the energy that will burn slowly, more steady and for longer, no huge and sudden drop off! However, carbs and sugars, those are kindling. These are the sticks and the leaves, the bits of crumpled up paper, that burns up super quickly. So, you get that jolt of fire (aka energy) POOF and then it’s gone, there’s the big crash when your fire goes out and then you inevitably need to add even more kindling (or even better, a log) if you can ever hope to stoke a fire that will last throughout the day.

    Read the rest of this entry »

  15. Grilled Watermelon Salad with Arugula, Feta and Charred Limes

    Grilled Watermelon Salad with Arugula and Feta

    Grilled Watermelon Salad with Arugula and Feta

    Fruit and I have certainly had our ups and downs over the years. I like to describe our tumultuous connection using the Facebook relationship status of “it’s complicated”. In the past couple of years as I have worked very, very hard to get my gut issues under control, despite the usual suspects, I have come to find that many fruits, especially those highest in fructose to be one of THE biggest triggers in my chronic bloating, gas and general gastric upset.

    This isn’t exclusive to me and it’s actually quite common with folks that struggle with bacterial imbalances in their gut, SIBO, leaky gut, etc. Fruits high in fructose can cause fermentation in the gut, which can lead to some not-so-pleasant after effects.

    Grilled Watermelon Salad with Arugula and Feta

    It took me some time to discover that fruit was one of the biggest culprits and more, it was hard for me to understand how a nutritious, healthful whole food, like fruit could be create such gnarly side effects. Seemed wrong. It was in experimenting with a low FODMAP protocol that I found some of the greatest relief and while there are still some fruits today, that I have to be careful with and mindful of how much I consume, it has changed so significantly over the last few years as I have worked hard to heal my gut and get my gut bacteria in better balance.

    Read the rest of this entry »

  16. Ideas for Camping Meals and Hiking Snacks

    Ideas for Camping Meals + Hiking Snacks

    Ideas for Camping Meals + Hiking Snacks

    I am super excited to share this post with Ideas for Camping Meals and Hiking Snacks from my recent camping trip. Being in Yosemite for 7 days and being responsible for prepping and cooking dinner each night, for 8 – what an absolute honor and a task. Calling upon my knowledge as a Nutritional Therapy Practitioner and bringing my food blogger vibes, all while keeping it easy, accessible and making everyone happy – that may have been one of my favorite food challenges, to date.

    Ideas for Camping Meals + Hiking Snacks

    Obviously (and selfishly) all the food I cooked for the week had to be gluten-free with options for being paleo-friendly, as there were three of us that ate this way. The rest of the group could eat everything, which made it quite easy. Given that the days were filled with epic, day-long hikes, some as long as 14 hours and 22 miles or boot camp style workouts and yoga, I also wanted to be sure I was nourishing everyone adequately and providing high-quality, nutrient-dense food while keeping it affordable and doable given the restricted nature of camp cooking. Also full disclosure, I still wanted to keep it all fun and campy, because after all, camping is a time to relax, let loose and have a good time.

    Below you will find all of the meals I cooked for the week, along with links to recipes where appropriate and info on how I made it happen. At the bottom you will also find some suggestions for hiking and trail snacks, supplements, etc.

    These may not be the best photos, I left my DSLR camera at home and chose to just enjoy the trip and relish in the moments rather than focusing on food styling and perfection. So, instead we have lots of iPhone shots from myself and my girl Natasha of The Feisty Kitchen, who also coincidentally makes a really rad prep and sous chef / partner in crime.

    Read the rest of this entry »

  17. Grain-free Chocolate Chip Cookie Banana Ice Cream Sandwiches {+ Video} – Paleo-friendly

    With summer upon us frozen treats are a must, but no need to wreck your body in the process. These Grain-free Chocolate Chip Cookie Banana Ice Cream Sandwiches feature my popular almond butter chocolate chip cookies and a banana soft serve filling. Made without dairy or grains and they are low in sugar. 

    Grain-free Chocolate Chip Cookie Banana Ice Cream Sandwiches

    Grain-free Chocolate Chip Cookie Banana Ice Cream Sandwiches

    [This is an updated post from 2013.]

    It’s truly been years since I have had an old school ice cream sandwich, ya know the ones, soft chocolate cookies, vanilla ice cream filling. While working an event a few years back, I came across a food truck that specialized in just ice cream sandwiches and they actually had a gluten-free and dairy-free option for someone like me. YAY! It was delicious and messy but probably loaded with sugar and lots of other stuff I prefer not to eat. It immediately got the gears turning in my head. I wanted to make a more healthful ice cream sandwich myself and I of course just needed to find the time to actually play with some recipe ideas.

    I know we have all seen the one or two ingredient banana ice cream that has been making it’s rounds all over the internet for the last few years. If you haven’t tried it yet, you must. Stop what you are doing right now, put those bananas in the freezer and make some yummy dairy-free ice cream alternative. It is simple to make and sooo surprisingly creamy and delicious. I realized it would make the perfect ice cream sandwich filling since it is creamy, simple to make and literally has nothing more than bananas in it. A great compliment to some grain-free, dairy-free cookies!

    Grain-free Chocolate Chip Cookie Banana Ice Cream Sandwiches
    Read the rest of this entry »

  18. Billionaire’s Bacon – Thick Cut Paleo Candied Bacon

    I am super excited to share this recipe with you for Billionaire’s Bacon – Thick Cut Paleo Candied Bacon. This was recreated and inspired by Villard restaurant at Lotte New York Palace Hotel in New York City, after a recent trip to the city, along with the Hamptons for an amazing Blogger Retreat I attended. Read on for this amazing candied bacon situation, that features a little sugar and a little spice recreated to be paleo-friendly, along with scenes and highlights from our amazing East Coast trip.

    Billionaire's Bacon - Thick Cut Paleo Candied Bacon

    Billionaire's Bacon - Thick Cut Paleo Candied Bacon

    This bacon will 100% make you feel like you’ve struck riches, you’ll totally feel big time. Aptly named this Billionaire’s Bacon tastes as if it were fit for royalty. It’s sinful really. With the original recipe calling for a full cup of light brown sugar, and having tasted it and devoured it, it’s super tasty, decadent and sweet, but maybe too much so for this low sugar gal. So, I recreated this paleo-friendly version, adapted from the original, to lower the sugar but still offer that sweet stickiness, with the multi-layered spices.

    Read the rest of this entry »

  19. A Guide to Smarter Smoothies

    While smoothies have become a popular meal replacement, snack and all around trendy food, crafted incorrectly you can be consuming a sugar-loaded, blood sugar exploding cocktail. I am excited to share with you A Guide to Smarter Smoothies to hopefully help you understand how to better create the smoothies that are right for you.

    A Guide to Smarter Smoothies

    A Guide to Smarter Smoothies

    If you’ve been reading Tasty Yummies for some time, you probably know that the archives are LOADED with smoothie recipes. Smoothies used to play a much larger role in my daily diet routine, for the longest time it was always my favorite way to start my day. Interestingly at the height of my smoothie consumption, weight loss was definitely a struggle, as were energy crashes and sugar cravings. What I didn’t know back then, but I do know now as a Nutritional Therapy Practitioner, is that without the proper formulation, smoothies are a blood sugar explosion waiting to happen.

    Every time you consume any carbohydrates and sugar containing foods, it causes an increase in blood glucose. How much so is dependent on the food and the individual. Simple sugars more specifically (monosaccharides), those sugars ending in -ose, sucrose, glucose, fructose, lactose, galactose, maltose – these are metabolized especially quickly and can often cause a big surge in insulin.

    Our body’s innate intelligence continually monitors the amount of glucose in our bloodstream to maintain balance and homeostasis. When blood glucose levels increase, the pancreas releases the hormone insulin.  Insulin increases the uptake of glucose by our muscle and fat cells; increases the amount of glycogen in our muscle and liver; increases fatty acid synthesis from excessive carbohydrates; and decreases fat breakdown and mobilization from our fat tissue.

    A Guide to Smarter Smoothies

    How Bad Can a Fruit-Loaded Smoothie Be?

    With a spike in blood sugar, a release of insulin and the impending crash, no matter what food is the initial cause, this can lead to immediate hunger, mid-day cravings, energy crashes, lightheadedness, anxiety, etc. Even worse, if the rest of your day’s eating (and most days) continue on the carb and sugar path, you are absolutely creating a long term problem. Whether you are overweight, struggle with weight loss or notice blood sugar issues or not.

    Day in and day out this roller coaster can lead to a slew of health complications beyond obesity, lethargy and cravings. To simplify the worst of it, constant output of insulin is like the boy that cried wolf, your cells stop responding to the insulin that is constantly being produced and they become resistant, meaning without the insulin to transport the excess glucose to your cells for energy production, blood sugar levels remain high and this is can lead to chronic insulin resistance, pre-diabetes and eventually diabetes.

    These days, I personally prefer to opt for (and I recommend to my clients) the prioritizing of nutrient-dense whole foods, rather than drinkable meals, like smoothies or juice. Whole foods offer the opportunity for maximum nutrient absorption, which allows our digestion to work as intended, and assuming these whole foods aren’t loaded up with carbohydrates and sugar – it’s much easier on your blood sugar.

    That said, in the summer I do find myself with a much different appetite and my cravings differ quite significantly from the cooler months. I am not nearly as ravenous for more robust meals, especially on the hotter days. In the summer months I find myself wanting and craving more smoothies than any other time of the year. Knowing what I know now, my approach to creating them has drastically changed, so today I am going to share with you my Guide to Smarter Smoothies.

    Read the rest of this entry »

  20. Grilled Potato and Arugula Salad with Fresh Herbs

    This Grilled Potato and Arugula Salad with Fresh Herbs is a summertime backyard BBQ staple around here. A must when we are entertaining. Put all other potato salads to shame with multiple layers of flavor and texture. 

    Grilled Potato and Arugula Salad with Fresh Herbs

    Grilled Potato and Arugula Salad with Fresh Herbs

    [This is an updated post from 2011.]

    For well over 6 years now this potato salad has been a staple of our summertime cookouts. Whenever we have people over, whether we are cooking up the most elaborate or the most simple of meals – this side dish stunner is my go-to.

    Cooking up the potatoes first allows them to soften up a bit, so when they hit the grilled glistening with the Terra Delyssa olive oil, they get a golden brown char to the outside of them, while still holding their shape.

    Try substituting baby spinach, kale or other lettuces or greens for the arugula and even play with different vinaigrette moves, try adding in a whole grain mustard, a little lemon zest, maybe add some red pepper flakes.

    Read the rest of this entry »

  21. Red Velvet Pudding Pops with White Chocolate Drizzle {Dairy-free, Paleo, Vegan}

    In honor of #popsicleweek, I am bringing a traditional cake recipe new life with these tasty Red Velvet Pudding Pops. Of course, there’s a twist. I boosted this sweet treat with nutrient-dense whole foods, so you can have your cake and nutrients and eat it, too!

    Red Velvet Pudding Pops with White Chocolate Drizzle {dairy-free, paleo, vegan}

    Red Velvet Pudding Pops with White Chocolate Drizzle {dairy-free, paleo, vegan}

    It wasn’t too long ago that I snuck a little cauliflower into some popsicles here on Tasty Yummies.  I’m hoping if you tried that recipe, you still trust me and know that despite these strange ingredient combos, I will never lead you astray. It was a fun surprise to find that the cauliflower brought another level to the treat, with creaminess and also of course, nutrients. While I don’t feel that every dessert should have a veggie snuck into it, I do love the unexpected nutritional boost that this provides. And why not?

    So, I am back at it again today with these Red Velvet Pudding Pops. As traditional Red Velvet Cake is simply a subtle amount of cocoa with red food coloring, it’s actually a cake flavor that has forever eluded me. I never really understood it. It’s not chocolate and the red color has nothing to do with flavor. But not too long ago I tried a gluten-free Red Velvet cupcake and I am not gonna lie. I was into it. But, ya know, it was loaded with sugar and grains.  Additionally, red food dye used in baking is almost always derived from Red #40 (Allura Red) an artificial food dye. According to a CSPI report, some of the most commonly used food dyes may be linked to numerous forms of cancer, along with hyperactivity and other behavioral problems in children.1http://articles.mercola.com/sites/articles/archive/2011/02/24/are-you-or-your-family-eating-toxic-food-dyes.aspx The European Union has recently placed regulations on labeling food dyes to inform consumers of the health risks, but the United States has no such requirement.

    Read the rest of this entry »

    References   [ + ]

    1.http://articles.mercola.com/sites/articles/archive/2011/02/24/are-you-or-your-family-eating-toxic-food-dyes.aspx

DISCLAIMER: This website is written and produced for informational and educational purposes only. Statements within this site have not been approved by the FDA. Content should not be considered a substitute for professional medical expertise. The reader assumes full responsibility for consulting a qualified health professional before starting a new diet or health program. Please seek professional help regarding any health conditions or concerns. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes or suggestions herein or procedures undertaken hereafter.