Tag Archives: vegan

  1. Easy Homemade Soy-Free Teriyaki Sauce {vegan, paleo}

    Easy Homemade Soy-Free Teriyaki Sauce {vegan, paleo}

    Easy Homemade Soy-Free Teriyaki Sauce {vegan, paleo}

    Soy-free teriyaki sauce is sweet and sticky and delicious on practically every protein and veggies. A very versatile condiment and cooking sauce. I love recreating takeout using real ingredients. I’ve kind of spoiled myself with doing this. Now on those nights that I don’t feel like cooking dinner and just want to order something in… I usually end up making a sauce like this and making my own version of takeout. It’s quick, easy, and nourishing. 

    The store-bought sauces can have a lot of additives and preservatives that can be not so pleasant, especially if you have a sensitive gut. Our Teriyaki sauce is extra special because we use our very own Tasty Yummies coconut sugar as our sweetener.  If you are looking to change up your basic meals this sauce or marinade will give some new life to your standing meal prep. 

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  2. California-Style Marinated Avocado Salad {gluten-free, paleo, keto, vegan, Whole30}

    California-Style Marinated Avocado Salad {gluten-free, paleo, keto, vegan, Whole30} California-Style Marinated Avocado Salad {gluten-free, paleo, keto, vegan, Whole30}

    Coastal California living is among of the greatest pleasures of my life. Waking up every day, just a 1/2 mile from the ocean, daily walks in the salty air and sunshine. Let us never forget the abundance of fresh, locally sourced ingredients to inspire all of my culinary dreams – feeling blessed to live here doesn’t even come close to covering it. California coastal cuisine features fresh ingredients, simple preparations, and an emphasis on sustainably and locally sourced ingredients. California coastal cuisine is also often characterized by global inspirations, including spices and techniques influenced by cultures including Asian, European, and South American countries.

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  3. Perfect Crispy Oven Fries – How to Make Homemade Baked French Fries

    This simple recipe for Perfect Crispy Oven Fries get baked in a healthful oil until golden brown and crisped and they make for a super easy side dish. We especially love them served alongside out Sheet Pan Crispy Ranch Chicken. Use this recipe for an easy How to Make Homemade Baked French Fries

    Perfect Crispy Oven Fries - How to Make Homemade Baked French Fries

    Perfect Crispy Oven Fries - How to Make Homemade Baked French Fries

    Everyone has their favorite type of French fry. Mine is a crispy on the outside and soft in the middle. I don’t like full crunch, just enough so you know there is great texture. I happened to be watching a video review on a commercial fry cutter and the main person said that soaking the potatoes in water before cooking helps oven baked fries get crispy. That sentence stuck with me for about 3 years. After I heard that of course I needed to try it. I soaked the fries for 6 hours and then dried them and let them sit out for about an hour so that as much of the moisture as possible was gone. Let me tell you those homemade fries were worth the effort and the wait. After remaking the recipe a few times, I realized that I could in fact reduce the soaking time if I were in a rush. An hour is enough time to get a lot of that starch pulled out and help achieve that crisp crunchy outside that I’m looking for.

    Read the rest of this entry »

  4. How-to Make Ranch Seasoning Mix – {Dairy-free}

    Learn How-to Make Ranch Seasoning Mix with this easy homemade version takes less than 5 minutes using ingredients you probably already have in the pantry! No more store-bought seasoning packets.

    How-to Make Ranch Seasoning Mix
    How-to Make Ranch Seasoning Mix

    Ranch seasoning was a classic growing up. I remember eating Hidden Value ranch dressing with carrots and celery when I was younger (my mom always bought the fat free ugh….can any of you relate?) Well, this ranch seasoning has so much flavor and is so versatile as to what you can use it on and in. It is simple ingredients that when combined packs a powerful punch of flavor. You can use it as a seasoning or use our Diary free ranch recipe to create a salad dressing or dip.

     

    How-to Make Ranch Seasoning Mix

    There is nothing like a fresh seasoning mix that you can easily pull together yourself. I honestly love measuring out the spices and putting them in a bowl next to each other. I think it makes for the coolest photos. It breaks down the seasoning that everyone refers to as “ranch” and shows each component that it entails. Nerding out on spices, what can I say?

    Read the rest of this entry »

  5. How-to Make Gluten-Free Arepas

    How-to Make Gluten-Free Arepas

    How-to Make Gluten-Free Arepas

    Have you ever heard of an arepa? No? Well either had I until a few years ago and let me say this is an easy recipe and one you can make in no time and serve a bunch of people. Arepas are basically a type of corn flour mixed with water and salt, and you can add in different seasonings if you’d like. I like to add in garlic powder and depending on what protein I’m using I may add in a little Italian seasoning, some smoke paprika, or even some truffle salt if I’m feeling fancy.

    Arepas can take the place of bread any day in my book. They are very versatile and can be used for breakfast sandwiches, lunch sandwiches, burgers, chicken salad, BBQ sandwiches, used as a dipper instead of bread. You can even get your arepa extra crispy and add some ghee and coconut sugar and cinnamon for a sweet treat and top with bananas, blueberries, or strawberries. 

    If it’s important to you, you can seek out non-GMO maize flour product.

    Read the rest of this entry »

  6. Chimichurri Sauce Recipe

    What exactly is Chimichurri? Chimichurri sauce is an Argentinean condiment, similar to pesto, a sauce that is popular throughout South America. The flavor variations are endless and all the possible uses are as well. Learn how to make this basic version of Chimichurri Sauce plus all the ways you can use it.

    Chimichurri Sauce Recipe

    Chimichurri Sauce Recipe

    Sauces are my love language. How can you not love a fresh, savory, fragrant homemade sauce? Chimichurri is one of those sauces that I constantly have in rotation during the warmer months. Chimichurri can take a steak, grilled chicken, grilled shrimp, an arepa sandwich to the next level! I kid you not, this sauce is almost drinkable in my opinion. The fresh herbs also have your kitchen smelling like an outdoor restaurant. This is truly a recipe that once you make, you will always come back to. 

    So I know in a lot of our recipes we say if you don’t have fresh herbs you can substitute dried herbs….well in this recipe you need to use fresh herbs. It’s what makes chimichurri, chimichurri. Plus it’s also a fun word to say.

    Chimichurri is made a variety of ways, cilantro isn’t always included but we find it’s a really nice addition. If you are one of the folks who doesn’t love cilantro, no worries, leave it out and add additional parsley.

    Read the rest of this entry »

  7. No Waste Broccoli Avocado Soup {gluten-free, paleo, Whole30, keto, options for vegan}

    This No Waste Broccoli Avocado Soup is not only a delicious, hearty, colorful, nutrient-dense and comforting meal in a bowl, but it’s also an incredible way to limit waste in your kitchen!! Read on to learn how to make this thoughtful soup plus lots of variations for the recipe to make it suit your personal dietary preferences, from vegan to keto, paleo and Whole30, etc

     

    This post and recipe were created in partnership with California Avocados. I am proud to work with brands that care about the health of their consumers and the planet. As always, all opinions, ideas and text are my own. Thanks for supporting the sponsors that allow me to create new and special content like this for Tasty Yummies.

    No Waste Broccoli Avocado Soup {gluten-free, paleo, Whole30, keto, options for vegan}

    No Waste Broccoli Avocado Soup {gluten-free, paleo, Whole30, keto, options for vegan}

    In my opinion, as a self-proclaimed soup-a-holic, the secret to any good, comforting soup, is lots of flavor, the perfect texture, loads of color and tons of nutrients! This delicious No Waste Broccoli Avocado soup features all of that and more. It is reminiscent of a classic, creamy broccoli cheddar soup but without the dairy and this bonus we limit kitchen waste by utilizing the entire head of broccoli – yes the stems and all. Plus I share a few other tricks for making the most out of the food in your kitchen, to limit waste and limit your footprint!

    No Waste Broccoli Avocado Soup {gluten-free, paleo, Whole30, keto, options for vegan}

    How to Make a No Waste Soup

    Did you know that the food in your kitchen that you throw into the garbage, whether uneaten, scraps, leftovers or spoiled, it goes directly to landfill and it doesn’t just compost down to nothingness with ease as you might assume it would as organic matter. 

    A really sad stat that I learned after watching the documentary Wasted! The Story of Food Waste probably over 2 years ago now: One third of all food that’s produced is never eaten. In the United States, that statistic jumps to 40% of all food—of which 90% will end up in landfills. That shouldn’t be so bad, it’s compostable, right? Think again. As the film points out, a head of lettuce, alone, which most people assume would decompose relatively quickly, will take 25 years to decompose in a landfill. Read that again, it takes 25 years for a head of lettuce to decompose when it’s trapped in a landfill.

    Without access to oxygen, since it’s all piled on top and buried under other garbage, many of the most common foods like a head of lettuce or other random veggies can take upwards of 25 years or longer to decompose!

    With so many people struggling with food scarcity and food accessibility, it’s down right angering to think about how much food is wasted in our country, let alone considering the people who dedicate their lives and all of their energy to growing that food, transporting that food and the energy and resources required to maintain the land to grow all that food and more.

    How can you help? You can implement a composting system in your home or look into neighborhood or city composting in your community or even more importantly you can limit your food waste in your kitchen by utilizing as much of the food you but or grow that you can, from proper storage, to only buying what you need, to cooking from root to leaf and throwing out as little as possible!
    Read the rest of this entry »

  8. Gluten-free Chocolate Mousse Pies {Dairy-free with grain-free options}

    These mini creamy, rich, decadent gluten-free chocolate mousse pies are the perfect sweet treat to share with your sweet. This dairy-free cream pie is served on a crumbly cookie crust that brings the perfect texture and flavor. With lots of options for serving, don’t miss out on the Tasty Yummies Organic Raw Dark Chocolate to compliment and finish these pies off, just right.

    Gluten-free Chocolate Mousse Pies {Dairy-free with grain-free options}

    Gluten-free Chocolate Mousse Pies {Dairy-free with grain-free options}

    Chocolate mouse is one of my favorite desserts…well basically anything including dark chocolate will get you an A+ in my book. This is one of those desserts that is so simple but tastes so decadent you and anyone who tries it will think that it was made by a professional baker.  No need to tell anybody that this is dairy free and gluten-free, that’s how amazing it tastes! This recipe is can easily be made grain-free and refined sugar free, depending on the cookies you use or how you make the crust. We love a good dessert, but we also like to ensure that we use the highest quality ingredients within our budget and still making sure that the recipe is amazing.

    Gluten-free Chocolate Mousse Pies {Dairy-free with grain-free options}

    Gluten-free Chocolate Mousse Pies {Dairy-free with grain-free options}

    First, you want to make sure that you have a good can of coconut milk. We want the cream on the top because that will help the pie stay more solidified. If you can shake your can of coconut milk and hear everything move around, you’re going to want to put it in the fridge for a few hours and if you think about it ahead of time, put that can of coconut milk in the fridge the night before. When you open your can of coconut milk you’re going to want to scoop off the solid part on top, that’s the good stuff! You want to measure out one cup of coconut cream. You can also purchase just canned coconut cream, too, if you’d like.

    Next you want about 1 cup to 1 1/2 cups of dark chocolate chips, bittersweet chocolate chips or roughly chipped dark chocolate. We used dark chocolate chips that were sweetened with coconut sugar. We recommend using a double boiler to melt the chocolate down, it is the easiest way to melt down the chocolate without burning it. If you do not have a double boiler you can also use the microwave heating for 1 minute to start then 30 seconds at a time stirring every time you need to add more time.

    Read the rest of this entry »

  9. Dark Chocolate Crispy Peanut Butter Balls – No Bake {Gluten-Free + Cane Sugar-Free}

    These gluten-free Dark Chocolate Crispy Peanut Butter Balls are literally ALL of my favorite things in one. Dark chocolate, peanut butter, they’re a little creamy, a little crunchy and they have the perfect bit of salt on top. WHAT? Did I dream these?

    Dark Chocolate Crispy Peanut Butter Balls - No Bake {Gluten-Free + Cane Sugar-Free}

    Dark Chocolate Crispy Peanut Butter Balls - No Bake {Gluten-Free + Cane Sugar-Free}

    We had a small outdoor, safe, Thanksgiving celebration here at out house with our little “Pandemic Pod of Pals” and I made a full spread of classic, Thanksgiving food w could enjoy outside on our deck. Our friend Audrey offered to bring her famous Chocolate Peanut Butter Balls to share and when dinner ended and I pulled them from the fridge, made sure they were gluten-free and then promptly popped one into my mouth. After I yelled a few overly excited expletives I realized for me, it was love at first bite!! I believe while I was dancing with one of these in my mouth, my exact quote was (and I will leave out my excited use of the F-word) – “OMG, what is this magic? This is all of my most favorite things in one bite!!!”

    After getting Audrey’s original recipe, I made a few small tweaks to the recipe, swapping powdered sugar for coconut sugar and maple syrup, leaving out vegan butter and cutting it in half and opting for salted grass-fed butter instead (you can also use ghee or coconut oil here, too) and the box of sprouted brown rice cacao crisps I already had in the pantry made for the perfect crispy crunchy interior.

    There’s just something about the classic flavors of dark chocolate and peanut butter that I will never tired of and while there are so many nut butter alternatives and yeh, sure, they are good, they just don’t quite do it for me the way that peanut butter does (see below for options and alternatives for other options, if you must).

    Dark Chocolate Crispy Peanut Butter Balls - No Bake {Gluten-Free + Cane Sugar-Free}

    Making these Dark Chocolate Crispy Peanut Butter Balls was a therapeutic baking session (sans actually baking) thanks to the sadness of my cancelled plans. There’s something about being in the kitchen, Christmas music blaring and making something sweet that is instantly soothing to the soul.

    The best part about these, since they make well over 4 dozen balls, they are perfect to portion out and share with people you love, especially for the holidays. Leave a small box for your neighbors, give some to your trainer in an effort to bribe him to go easy on you in your workout (I might have done that) or just keep them ALL for yourself.

    I have since learned, thanks to Google that these Rice Crispy Peanut Butter Balls are a classic recipe, though many of the original recipes include half as much cereal and peanut butter and a full cup of powdered sugar, plus milk chocolate. I can’t even imagine how overly sweet those are. I really love that these Dark Chocolate Crispy Peanut Butter Balls are the perfect amount of sweet without hitting you over the head with it.

    I hope you enjoy these Dark Chocolate Crispy Peanut Butter Balls as such as I did – and please let me know if they make you scream swear words out of pure glee, too!

    By the way, in other circumstances I would have loved to share process photos while I made these, but to be fair, I did make them at like 8pm on a Sunday night after we found out our Yosemite trip had been officially cancelled because our campgrounds had closed due to this secondary lock down in California. So it is what it is, like the rest of 2020!

    Also, hey – did you hear the news?

    Speaking of chocolate, in case you missed it, I officially unveiled the brand new Tasty Yummies web store last week and introduced the three exclusive Tasty Yummies raw organic dark chocolate bars – Basic B, Salty B and Spicy B. All of the bars are dairy-free, cane sugar-free featuring the right amount of sweetness from mineral-rich coconut sugar, and luscious raw cacao butter stone ground at low temperatures. I am so proud of these bars and I am so excited to finally share them with all of you.

    While I wouldn’t necessarily recommend melting down these Tasty Yummies Chocolate Bars like 10 of them for this particular recipe, they are the perfect bar to savor and enjoy every single day.

    Read the rest of this entry »

  10. Grilled Pineapple and California Avocado Salsa {Paleo, Whole30, Keto, Vegan}

    This easy Grilled Pineapple and California Avocado Salsa recipe makes everything tastier!  It’s made with fresh pineapple, California avocado, red onions, jalapeño, cilantro and lime juice.  

    Grilled Pineapple and California Avocado Salsa

    Grilled Pineapple and California Avocado Salsa

    While June feels like the official kick-off of grill season, it is also California avocado month, and I am already getting creative with what we are putting on the fire (though, let’s just be really honest, here in California it’s always grill season).

    Grilling is my favorite. It has become a bit of a weekend activity around here. We pick a dinner (or brunch) project and we make a whole thing of it. Because, I think we can all agree that everything is better grilled.

    Grilled Pineapple and California Avocado Salsa

    Included in that – AVOCADOS. Have you ever grilled an avocado? It’s magical! Avocados are a fabulous, versatile fruit that lends itself to savory and sweet dishes of all kind, but did ya know they can be grilled, too! When grilled in their skins, avocados take on a really spectacular smoky flavor and their flesh becomes soft and warm. Beyond this salsa recipe you are about to become obsessed with, grilled avocados are amazing just as they are served up with some salt and pepper, fresh lime juice and a spoon. Grilled avocados are also delicious smashed up into an epic guacamole or just spread on toast for an avocado toast to end all others.

    Mixed into a delicious salsa, the creamy, fatty flesh of the grilled avocado is such a welcomed contrast to the bright flavors from the lime and the pineapple and crunchy textures from the pepper and the red onion.

    Combined with the pineapple it all comes together perfectly in a stand-out, impressive dish that is sure to wow.The pineapple beautifully caramelizes as it grills – it gets soft, sweet and it transforms into a smokey, caramelized version of itself.

    Serve this Grilled Pineapple and California Avocado Salsa with chips as an appetizer or snack, on top of your favorite grilled protein (it would honestly be delicious with chicken, fish, pork or steak), over your favorite salad or to put the finishing touch on your favorite tacos!

    It is a delectable balance of sweet, spicy and smoky.

    Grilled Pineapple and California Avocado Salsa

    Recipe Options:

    • Make the pineapple salsa without the avocado and serve the salsa in the grilled 1/2 avocado “boats” for a fun presentation at your summer dinner party.
    • Wanna take it up a notch, grill the onion and jalapeños, too
    • Serve over grilled proteins like fish, chicken, pork chops or steak. Add to tacos, salads or any other dish that you want to bring a little flair to.

    Grilled Pineapple and California Avocado Salsa

    Grilled Pineapple and California Avocado Salsa

    gluten-free, grain-free, dairy-free, nut-free, egg-free, paleo, keto, whole30
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    Servings: 4 +

    Ingredients 

    • 1 small whole pineapple
    • 2 medium ripe California Avocados
    • 1-2 tbs olive oil
    • ¼ cup diced red onion
    • ¼ cup roughly chopped cilantro
    • ½ lime, juiced
    • ¼ teaspoon fine sea salt, more or less to taste
    • 1-2 tbs finely minced jalapeño, optional (can also use bell pepper or other peppers)
    • black pepper, to taste
    • Heat your grill, or grill pan to medium-high. Allow to pre-heat for long enough so the grates get super hot. Slice the pineapple into rounds or sliced vertically. Cut the avocados in half and remove the pit.
    • Brush both sides of the pineapple slices with olive oil. Brush the flesh side of the avocados with olive oil. Grill the pineapple until caramelized on both sides, about 5-7 minutes per side. Grill the avocado on the flesh side for 5-7 minutes.
    • Remove both from grill, let cool slightly. Remove the core on the pineapple slices and dice the the pineapple into 2 cups of bite-sized chunks. Save any extra grilled pineapple rings for a tasty dessert, to serve over yogurt, etc. Dice the avocado into tiny cubes.
    • In a large bowl, toss together 2 cups of the diced pineapple and avocado with the jalapeño, onion, cilantro, lime juice and sea salt.
    • Serve with chips, over your favorite grilled fish, chicken or pork, use on tacos or atop a salad
    • This post is sponsored by the California Avocado Commission but all opinions are my own.

    Instructions

    • Heat your grill (or grill pan) to medium-high. Allow to pre-heat for long enough so the grates get super hot. Slice the pineapple into rounds or sliced vertically. Cut the avocados in half and remove the pit.
    • Brush both sides of the pineapple slices with olive oil. Brush the flesh side of the avocados with olive oil. Grill the pineapple until caramelized on both sides, about 5-7 minutes per side. Grill the avocado on the flesh side for 5-7 minutes.
    • Remove both from grill, let cool slightly. Remove the core on the pineapple slices and dice the the pineapple into 2 cups of bite-sized chunks. Save any extra grilled pineapple rings for a tasty dessert, to serve over yogurt, etc. Dice the avocado into tiny cubes.
    • In a large bowl, toss together 2 cups of the diced pineapple and avocado with the jalapeño, onion, cilantro, lime juice and sea salt.
    • Serve with chips, over your favorite grilled fish, chicken or pork, use on tacos or atop a salad
    • This post is sponsored by the California Avocado Commission but all opinions are my own.

     

     

     

    This post is sponsored by the California Avocado Commission but all opinions are my own.

  11. 3-Ingredient Dark Chocolate California Avocado Truffles

    3-Ingredient Dark Chocolate California Avocado Truffles

    3-Ingredient Dark Chocolate California Avocado Truffles

    3-Ingredient Dark Chocolate California Avocado Truffles

    These decadent and delicious Dark Chocolate California Avocado Truffles can be made with just 3 simple ingredients. Plus, with the added bonus of the avocado you get all the amazing nutritious goodness of one of my favorite functional foods. 

    Rather than heavy cream or butter you’d usually find in a traditional chocolate truffle recipe,  avocado steps in and takes this simple recipe up a notch. Best part, you don’t even taste the avocado, all you taste is the rich dark chocolate, but it gives the truffles a decadent, creamy texture and it takes your dessert to the next level. Read the rest of this entry »

  12. Pumpkin Cream Cold Brew (Starbucks Copycat Recipe) – {options for keto, paleo, dairy-free, vegan}

    The Starbucks Pumpkin Cream Cold Brew is made with their signature cold brew coffee, vanilla syrup, a sweetened pumpkin cream cold foam on top that actually contains real pumpkin and it is finished with a sprinkle of pumpkin spice topping but it also has a lot of sugar, some not so great ingredients and of course, dairy. This copycat recipe was recreated at home to ditch all the refined sweeteners and sugar and to use the quality ingredients I personally prefer. I am sharing options for dairy and non-dairy and lots of opportunity for you to customize to your preference, follow the instructions for paleo, keto, etc.

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    I am married to a Starbucks addict. Mark likes Starbucks. A lot. Me, not so much. Mark loves their straight up cold brew, extra ice, splash of whole milk. He’s simple but he knows what he likes. He also like knowing what he will get, Starbucks are everywhere and he knows what to expect. He will occasionally venture out and try something seasonal that isn’t too obscene and he hasn’t stopped raving about the Pumpkin Cream Cold Brew. Recently he basically FORCED me to try the Starbucks Pumpkin Cream Cold Brew, a persistent little dude – because I think deep down he knew that my fall-obsessed, pumpkin spice lovin’, recipe recreating soul would fall in love and recreate it at home – which he really benefits from!!

    And I loved it and I couldn’t do much more than take a sip because it was grossly over-sweetened, even with me asking for only one pump of vanilla syrup in the coffee. But, I considered it market research and off I went trying to figure out how I could recreate it at home.

    How to Make a Pumpkin Cream Cold Brew Coffee:

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    1) Make Your Own Cold Brew or Buy Your Favorite Cold Brew:

    Making your own cold brew at home is surprisingly simple and very cost effective. We do this often and the best part is being able to control the strength of my cold brew, the quality of the beans (I always go for organic as coffee beans are one of the most highly pesticide-sprayed foods) and often if I am avoiding or limiting caffeine I will make my own decaf or half caff cold brew, something you can’t find anywhere else.

     

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    2) Milk Options for the Pumpkin Cream Cold Foam:

    Closest to the Starbucks Original Pumpkin Cream Cold Brew – only if you tolerate dairy: 

    After some investigating and lots of testing, I learned that Starbucks uses skim milk to get their light frothy cream. In the pumpkin cream cold froth it actually contains a condensed skim milk. I wasn’t going there since those are always high in sugar. But I also read in the ingredients on their website it also contains cream and milk. Just for the heck of it, I also tried frothing half and half and it definitely didn’t foam up and get nearly as frothy. From what I understand the protein without the fat content found in skim or low fat milks creates large air bubbles which allows it stay light and foamy. Now in most other scenarios I would say GO WITH FAT, skim milk is kinda blech yucky face, in my opinion, the fat is where the goodness and taste is and skim milk is generally so crazy stripped of any potential nutrients, but look, if you are looking for a really close replica at home and you tolerate dairy, skim milk is the answer. Again this homemade version of the cold cream foam made without the carageeenan (a stabilizer) and all the sugar that you will find in the Starbucks version, means this DIY rendition is a bit lighter – but it’s really quite nice. If you want a thicker, richer cream try half and half or heavy cream, but just know that it definitely doesn’t get as frothy.

    For Dairy-free/Paleo Pumpkin Cream Cold Brew – a very close second

    The best results that I found, to recreate the frothy cream, without dairy, is to FIRST select your favorite non-dairy milk. I have tried store-bought macadamia, almond, cashew and coconut milk. They all frothed up a little bit on their own, but not nearly like the skim milk did. Homemade unstrained cashew milk froths up quite wonderfully. The store-bought barista blends that usually have gums and many have sugar these frothed better than the non-barista blends. Coconut milk was least frothy, I think it’s a bit too heavy.

    SECOND, ok so here is what I did next my secret for the ultimate frothy, non-dairy milk: stay with me on this one, ADD EGG WHITE!! Hear me out, think of those old school frothy cocktails, a whiskey sour, gin fizz or a pisco sour, they are light, frothy and have that distinct mouth feel that I realized is kinda close-ish to the Starbucks Cold Cream Foams, this is the best way I have found to create a non-dairy copycat. I use approximately 1/2 of 1 egg white and add it to the 1/4 cup on non-dairy milk and VOILA – frothy, non-dairy cold cream foam. I recommend going with less pumpkin on the non-dairy versions, 1/2 teaspoon.

    For Vegan Pumpkin Cream Cold Brew:

    If you can’t do dairy and you can’t consume egg whites or you prefer not to, you can certainly froth up your favorite non-dairy milk, but as I said, it isn’t quite the same, you definitely don’t get those exact foam vibes but it’s still VERY delicious. Try homemade unstrained cashew milk to get the creaminess or for a richer version coconut milk is nice for taste and thickness, but again it’s not as frothy. I recommend going with less pumpkin on the non-dairy versions, 1/2 teaspoon.

     

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    3) Options for Sweeteners:

    In the Starbucks Original Pumpkin Cream Cold Brew the Grande size has 2 pumps of vanilla syrup in the coffee alone (which you can easily ask for them to leave out), but there is also a fair amount of additional sugar in the vanilla syrup found in the flavoring that gives the pumpkin cream foam topping all of it’s taste, which as far as I understand is mixed in with the pumpkin flavor already, so you can’t leave it out. In a Grande, which is 16 oz the drink as it comes contains 32 grams of sugar.

    For me, I really love the way just a little smidge of maple syrup tastes in the homemade pumpkin cream cold foam. 1/4 – 1/2 teaspoon is honestly more than enough for my low-key sweet taste buds. At just over 1 gram of sugar for 1/4 teaspoon of maple syrup or 2.5 grams of sugar for 1/2 teaspoon, this keeps this drink low carb and keto-friendly, easily. You can certainly add more to your liking, maybe upwards or a teaspoon or two, but be aware as you start to add more maple syrup, it may affect the frothiness and it will obviously increase the amount of sugar.

    If you are more a straight-up sugar kinda guy/gal than I would recommend making a simple syrup (I would recommend doing so with unrefined sugar or even coconut sugar) vs. adding granulated sugar as that too would affect the cold cream. You can also opt for a few drops of stevia or another non-caloric sweetener, if that’s your scene. I did make one version with this pumpkin spice sugar-free stevia syrup that I happened to have here since it was sent to me as a sample. It was delicious, though I generally do not recommend these type of highly refined products. I would personally rather opt for real food.

    I personally prefer to leave the sweetener out of the coffee itself, but if you wanted it sweet, again a little maple syrup would be a nice option.

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    4) Additional Ingredients:

    Pumpkin Puree – yes we add REAL pumpkin to this tasty pumpkin cream foam. It’s not a lot, but it brings just a lil pumpkin flavor. Just an FYI if your foam isn’t frothing to your liking, you may want to take your pumpkin puree down to 1/2 or 3/4 teaspoon

    Pumpkin Pie Spice – this is where the real flavor comes from, cinnamon, nutmeg, ginger, cloves – so much fall flavor.

    Vanilla Extract – the original contains vanilla syrup both in the coffee and the foam. Rather than a syrup, I like to add straight up real vanilla extract to the foam. You can also add to the coffee, as well. Vanilla bean paste or fresh vanilla beans are also really nice.

    Maple Syrup or other sweetener (see above) – this is often my go-to sweetener, a little goes a long way, it’s a whole food that hasn’t been refined and stripped of it’s nutrients, it blends nicely into the pumpkin cream cold foam.

    Real Salt – just a pinch is all you need, quality unrefined salt always makes sweet flavors pop. I like using Redmond’s Real Salt to get in some extra trace minerals.

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    5) What You Need to Make Your Pumpkin Cream Cold Brew Foam (any of these will work):

    Milk Frother: You can buy a stand alone milk frother, like the Aeroccino and most offer the option for heat froth or cold. I use this one from Nespresso and I love it, you can make cold or hot foam and also just heat milk without frothing (though it seems this model has been discontinued so this is WAYYY expensive.)

    Handheld Milk Frother Wand: I see these everywhere now, they are affordable and surprisingly very, very effective. Do a quick search on Amazon, there are loads of options. I tested this recipe with a high quality Nespresso milk frother and a FREE handheld wand I was sent as a promo and the results with both were about the same!

    Steam Wand on an Espresso Machine: this would work but would heat the cream.

    High Speed Blender: To froth milk in a blender, pour in the ingredients then let the machine rip for 15-30 seconds, or until the milk is foamy.

    Shake it Like a Polaroid Picture: add to a jar and shake, shake, shake. Won’t be the same, but hey, it’s something.

    Pumpkin Cream Cold Brew - Starbucks Copycat (options for keto, paleo, dairy-free)

    Pumpkin Cream Cold Brew (Starbucks Copycat Recipe) - {options for keto, paleo, dairy-free, vegan}

    gluten-free, grain-free, keto/low carb, options for: paleo, dairy-free, egg-free, nut-free
    Print Pin Rate
    Servings: 1 serving

    Ingredients 

    • Cold Brew Coffee
    • 12 ounces cold brew coffee
    • ¼ teaspoon vanilla extract, optional
    • maple syrup or other sweetener, to taste (optional)
    • Pumpkin Cream Cold Foam, see options below
    • Pumpkin pie spice blend for topping

    Pumpkin Cream Cold Foam (dairy version)

    • ¼ cup cold organic grass-fed skim milk
    • 1 teaspoon pumpkin puree
    • ¼ - ½ teaspoon maple syrup, or to taste (or other sweetener)
    • ¼ teaspoon pumpkin pie spice
    • ¼ teaspoon vanilla extract
    • pinch real salt or sea salt

    Pumpkin Cream Cold Foam (non-dairy version)

    • ¼ cup cold non-dairy milk, of your choice (homemade cashew milk is great, store bought barista blends froth up nicely)
    • ½ egg white from pasture-raised or free-range egg, just an approximation
    • ½ teaspoon pumpkin puree
    • ¼ - ½ teaspoon maple syrup, or to taste (or other sweetener)
    • ¼ teaspoon pumpkin pie spice
    • ¼ teaspoon vanilla extract
    • pinch real salt or sea salt

    Pumpkin Cream Cold Foam (vegan version)

    • ¼ cup cold non-dairy milk
    • ½ teaspoon pumpkin puree
    • ¼ - ½ teaspoon maple syrup, or to taste (or other sweetener)
    • ¼ teaspoon pumpkin pie spice
    • ¼ teaspoon vanilla extract
    • pinch real salt or sea salt

    Instructions

    • Make your cold brew ahead of time if you are making yourself. Strain and chill.
    • Add all of the Pumpkin Cream Cold Foam ingredients to a jar or measuring cup if using a hand held brother or the pitcher of a milk frother (if mixing by hand add to a jar with a tightly fitting lid).
    • Froth until it is fluffy, light and foamy.
    • Add ice to a large glass, add the cold brew coffee (if adding vanilla or sweetener, mix well to combine). Pour or spoon the Pumpkin Cream Cold Foam over top. Sprinkle a little pumpkin spice blend on top.
    • Enjoy.

     

  13. Lemon Basil Vinaigrette {paleo, keto, vegan, AIP, Whole30}

    This Lemon Basil Vinaigrette is the key to take any dish from ‘meh’ to “HELL YEAH”!  This aromatic, bright, fresh dressing is super versatile, it’s keto, paleo, vegan, Whole30 and AIP compliant and a must to have on hand!

    Lemon Basil Vinaigrette {paleo, keto, vegan, AIP, Whole30}

    Lemon Basil Vinaigrette {paleo, keto, vegan, AIP, Whole30}

    The secret to tasty home cooking is little more than understanding how to properly and season even the most basic foods. Salt and pepper, garlic and acid, fresh herbs – it’s all so simple and so impactful. This simple vinaigrette combines all of that into one tasty dressing, sauce or finishing move!

    To know me is to know that I live for a daily Big F*ckin’ Salad and roasted veggies are my favorite thing ever. This Lemon Basil Vinaigrette is perfect on these, drizzled over cauliflower rice, on top of roasted chicken or steak, drizzled over a frittata or eggs, over your favorite fish and so much more.

    This recipe was originally shared as part of this delicious Mixed Green Salad with Steam Fried Veggies and has since turned into a staple around here. It’s like a chimichurri of sorts.

    This Lemon Basil Vinaigrette comes together in just about 5 minutes and you can store it for up to 7 days in the refrigerator, but I promise it won’t last that long.

    Read the rest of this entry »

  14. How to Make Hemp Milk +Video {Keto, Paleo, Vegan, Nut-free, Whole30}

    How to Make Hemp Milk. Today I am teaching you to make my super simple homemade hemp milk. No need for soaking or straining, no planning ahead, just two ingredients to super easy homemade non-dairy milk. Plus, a few of my favorite flavor variations, Creamy Strawberry Vanilla Bean and Rich Chocolate Hemp Milks.

    How to Make Hemp Milk {paleo, vegan, keto, whole30, nut-free}

    How to Make Hemp Milk {paleo, vegan, keto, whole30, nut-free}

    I am excited to show you how to make Easy Homemade Hemp Milk. It’s one of my favorite meal prep recipes and it’s great when you are in a pinch. Whether avoiding dairy milk is a priority, preference or necessity, I find homemade non-dairy milks to be the best for taste and cost as well as knowing exactly what is in there.

    There are so many reasons to make your own non-dairy milks at home, but if I am being honest, often the time and the planning ahead becomes a big reason why I just don’t do it. I forget to plan ahead to soak the nuts or seeds, then I don’t want to fuss with straining the milk. 

    This homemade hemp milk is a favorite of mine for those last minute moments when I realize I have nothing on hand and I just want a quick smoothie, post-workout shake or even a tasty latte. Unlike most homemade nut milks or non-dairy milks, there’s no soaking overnight and no straining after you blend, so it’s ready whenever you are. You just need a high speed blender, like a Vitamix and about 2 minutes of your time! That’s literally it. 

    By not straining your homemade hemp milk, you maximize the nutritional benefits of the hemp seeds (hemp hearts) along with the extra fiber.

    You can strain if you want it to be more like commercial non-dairy milks, it’s super easy, with a nut milk bag or cheesecloth, but the best part about not straining, you retain all the amazing benefits of the hemp hearts.

    NO SOAKING NECESSARY

    Hemp seeds contain no phytic acid, the mineral-binding antinutrient common to most nuts, seeds, grains, and legumes (which we talk about at length in my nut milk how to post and this sprouting tutorial for nuts, seeds, grains and beans).

    How to Make Hemp Milk {paleo, vegan, keto, whole30, nut-free}

    Nutritional Benefits of Hemp Seeds (Why I Don’t Strain my Hemp Milk)

    Hemp seeds (or hemp hearts) are a great source of vitamins, minerals, and they are rich in plant-based essential fatty acids, omega 3s, omega 6s, plus due to the optional ratio of these two EFAs in hemp seeds, it’s a great option for reducing inflammation. Hemp also contains including GLA, Gamma-Linolenic acid (GLA), a necessary building block for some prostaglandins that has been shown to support hormone balance, inflammation and more.

    Hemp seeds are also rich in vitamin E which is great for your immune function. As far as minerals, hemp is a great source of manganese and magnesium, potassium, phosphorous, zinc, among others. Most excitingly, hemp seeds are a quality complete plant based protein, with all 20 amino acids present, including the 9 essential amino acids our bodies cannot produce – this is CRAZY rare in the plant kingdom, this is part of why I never bother straining them out.  Per a 30 gram serving of hemp hearts, (approx. 2 heaping tablespoons) you get 10 grams of protein and 10 grams of Omega 3 + 6s. Hemp seeds are also rich in fiber, which is one of the other reasons why I prefer to leave the whole seeds in my homemade hemp milk.

     

    My Blender of Choice + A Special Offer:

    All you need is a good blender! That’s it. I recommend a high speed blender for the very best results for super creamy Homemade Hemp Milk. Vitamix is my preferred high speed blender. Using this link, you, the Tasty Yummies community receives $20 off of your first purchase of an Ascent Series product (featured above) plus FREE SHIPPING.

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  15. Easy No-Strain Cashew Milk {+ Video} + bonus flavor ideas

    Are you curious how-to make delicious cashew milk? While nut milks and other non-dairy milks can seem intimidating and like far more work than they are worth, this definitely doesn’t apply to my Easy No-Strain Cashew Milk. Just two ingredients, a minute or two of blending and that’s it you’re done! Be sure to scroll down for my tasty chocolate cashew milk recipe along with a few other super tasty, fun flavor ideas.

    Easy No-Strain Cashew Milk

    Easy No-Strain Cashew Milk

    In typical “food blogger” fashion, by way of photos and personal anecdotes it make appear that this recipe is far more complicated than what it actually is. Don’t get it twisted, this is THE MOST simple recipe I may have ever posted. Spoiler alert: to make cashew milk, you need raw cashews and filtered water. THAT’S ABOUT IT! I generally prefer to add a pinch of quality sea salt, sometimes I will sweeten it or add vanilla and I really love my homemade Chocolate Cashew Milk – but in all it’s simple glory you just need water and raw cashews.

    I particularly love this cashew milk recipe, because it’s no-strain! No need to fuss with filtered or straining, no nut milk bags. Just blend and enjoy. It’s creamy, rich, silky and super versatile.

    You all have known for years that I generally prefer to avoid dairy, I don’t have an intolerance or allergy, I simply feel much better without it. I do OK with some cheeses in small amounts, along with sheep and goat’s milk from time to time, but there is nothing in me that ever feels a desire to sit down with a glass of cold dairy milk. We were never allowed to drink milk as children. My mom was ahead of her time. She knew that dairy can be inflammatory, that the lactose can be troublesome for most folk’s digestion and it can also exasperate respiratory issues.

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  16. Keto Chocolate Avocado Pudding {Paleo, Vegan}

    This rich, decadent, smooth Keto Chocolate Avocado Pudding has become a favorite treat around our house. It’s decadent, creamy and so so easy. Ready in just a few minutes, with just 5-ingredients!

    Keto Chocolate Avocado Pudding {Paleo, Vegan}

    Keto Chocolate Avocado Pudding {Paleo, Vegan}

    You all know from following me, I am not a big treats and sweets gal. I just don’t crave sweets these days and I generally prefer to avoid the keto-fied treats loaded with suspect sweeteners. I generally just stick to my daily dark chocolate. A square or two of 85-100% dark chocolate and I am a very happy girl. Chocolate truly is my love language.

    Hubby is a little bit different than me. The man grew up on sweets. The really sweet sweets! They are his comfort food, so I am always looking for ways to please both our palates.

    Keto Chocolate Avocado Pudding {Paleo, Vegan}

    This Keto Chocolate Avocado Pudding is a creamy, whipped mousse-like dessert that comes together quickly and it really hits the spot. The best part, as like most recipes you’ll find here on Tasty Yummies, SO many fun flavor options. Add in a little nut butter and some sea salt and it’s delightful. Bump up the coconut flavor with shredded coconut, toasted coconut flakes or maybe a little coconut extract. Mint Chocolate pudding is nice, add a little mint extract and/or fresh mint leaves. Try adding some cinnamon and a pinch of cayenne for a spicy Mexican Chocolate pudding. Lastly a little espresso powder is also really really nice. Read the rest of this entry »

  17. Cast Iron Skillet Crispy Kale

    Cast Iron Skillet Crispy Kale is a favorite easy weeknight side dish for us. Cast Iron Skillet Crispy Kale is ready in under 10 minutes, under 5 if you are in a rush and don’t care about the crispiness factor. Best part, kale is one of the most nutrient-dense foods on the planet, so this Cast Iron Skillet Crispy Kale tastes great and it’s great for you, too! WIN WIN!

    Cast Iron Skillet Crispy Kale

    Cast Iron Skillet Crispy Kale

    I am all about the simple, easy, weeknight dishes but I especially love nutrient-dense, brain-boosting foods that are easy to prepare and include in the weekly repertoire.

    One of the world’s most nutrient dense foods, kale is an inexpensive way to load up on important vitamins, minerals and other nutrients.  Kale is incredibly rich in Vitamin C (more than 4.5 times what you can find in spinach and 1 cup of raw kale has more vitamins C than a whole orange). Kale is also one of the world’s best sources of Vitamin K, with 1 cup of raw kale containing more than 7 times the recommended daily amount, Vitamin K is an important nutrient involved in blood clotting.

    Kale is also a great source of B6 and other B Vitamins. Kale like other leafy greens is a rich source of antioxidants, specifically Beta-Cerotene, an antioxidant the body can turn into Vitamin A, along with various polyphenols and flavonoids, including two flavonoids, quercetin and kaempferol known for being heart protective, anti-inflammatory, anti-viral and so much more. Kale actually contains over 45 different flavonoids! WOAH!

    Lutein and zeaxanthin, catenoid antioxidants these are the nutrients that give kale its deep, dark green coloring and they are  protective against macular degeneration and cataracts.  Kale is also high in many minerals people are often deficient in, some of the minerals found in kale include calcium, magnesium, manganese, potassium, phosphorus, zinc, copper, iron, to name a few.

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  18. Chocolate Smarter Smoothie {Keto, Paleo, Vegan-option} + Video

    My Chocolate Smarter Smoothie is my most favorite, most often made smoothie. Loaded with flavor and a thick, rich and creamy texture, this blood sugar balancing meal replacement shake gives you enough protein, fat and fiber to keep you full for hours on end and it’s loaded with so much goodness.

    Chocolate Smarter Smoothie {Keto, Paleo, Vegan-option} + Video

    Chocolate Smarter Smoothie {Keto, Paleo, Vegan-option} + Video

    In case you missed it over on Instagram, I am calling this week Smoothtember Week and it’s a full week all about the Smarter Smoothies. In addition to sharing the brand new video for my Smarter Smoothies formula, this week I will be sharing three of my personal, MOST favorite Smarter Smoothie recipes. These are my classic go-to smarter smoothies then I come back to, time and time again!

    Today, I am sharing my most favorite of all smoothies EVER my Chocolate Smarter Smoothie. As a chocolate lover, through and through, this is one of my absolute favorites. It’s rich, creamy, it has so much flavor and despite tasting like a dream, I don’t have to be worried about consuming a candy-bar worth of sugar at my first meal. This is great when I am looking for a quick and easy post-workout meal or often I will use as my afternoon meal, if I am not looking for a larger meal.

    This Chocolate Smarter Smoothie skips out on the fruit and the sweet stuff, so you’ve got all the flavor of a chocolate shake, without a ton of sugar. This recipe uses cauliflower rice to create a delicious creamy texture, but you can also use frozen zucchini If you want additional greens add some baby spinach. If you are looking to add some carbs, try a little frozen butternut squash or a fruit that you love, strawberries or raspberries pair really nice with the chocolate.

    Finally, chocolate is an amazing superfood loaded with antioxidants, polyphenol and many minerals, it has been shown to be anti-inflammatory and to support lowering insulin resistance. Read more about the benefits of chocolate here.

    As always, this smoothie is creating my Smarter Smoothies formula. If every meal-replacement smoothie that you create has adequate protein, fat and fiber, if you make sure you are getting loads of nutrients from leafy greens, veggies and/or  herbs and you add those crunchies on top, so your digestion is working at it’s full potential – you will always be getting everything you need! The fruit and those bonuses/boosts we talk about in the Smarter Smoothies post, those are extras – have fun with those, but don’t make the sugary fruits the shining star!

    Read the rest of this entry »

  19. Golden Spiced Smarter Smoothie {Keto, Paleo, Vegan-option} + Video

    My Golden Spiced Smarter Smoothie is my go-to smoothie when I am looking for a post-workout complete meal and it’s perfect for the fall and winter months, in all it’s cozy aromatic spices. This blood sugar balancing meal replacement shake gives you enough protein, fat and fiber to keep you full for hours on end and it’s loaded with so much goodness.

    Golden Spiced Smarter Smoothie {Paleo, Vegan-option} + Video

    Golden Spiced Smarter Smoothie {Paleo, Vegan-option} + Video

    In case you missed it over on Instagram, I am calling this week Smoothtember Week and it’s a full week all about the Smarter Smoothies. In addition to sharing the brand new video for my Smarter Smoothies formula, this week I will be sharing three of my personal, MOST favorite Smarter Smoothie recipes. These are my classic go-to smarter smoothies!

    Next up, I am sharing my Golden Spiced Smarter Smoothie. This smoothie is one of my absolute favorites, when I am looking for a quick and easy post-workout meal, with flavor, vibrant color and lots of healing benefits!

    This Golden Spiced Smarter Smoothie is loaded with so much good stuff, it’s crazy! The reason I particularly love this smoothie post workout is the carbohydrates from the butternut squash, while it’s under 12 net carbs (less if you make this two servings), it’s still a bit more than my traditional smoothies, since they tend to be quite low carb. It’s a nice way to replenish, without the crash of many other carbohydrates, it’s especially great after a more intense workout, I will actually add more like 3/4 to 1 cup of the squash if it’s more of a carb-up meal or if I am making servings for two.

    The ground turmeric is also a nice addition as it’s a powerful anti-inflammatory that is wonderful for supporting your muscles and joints after a workout – read more about the benefits of turmeric here, (this is the already boosted turmeric powder I use, most times). Obviously more or less turmeric will change the golden color of the smoothie, I recommend going with 1 – 2 teaspoons, based on what you prefer taste wise. But please BE CAREFUL, turmeric will stain your hands, clothes and basically anything it touches. Of course, we are also getting amazing benefits for our muscles and our recovery with the high-quality full amino acid profile protein by way of the grass-fed beef isolate protein (this is the one I prefer), a high-quality protein is necessary for repairing and rebuilding your muscles.

    I prefer to use Ceylon cinnamon in my pumpkin pie spice blend, because Ceylon cinnamon has been shown to lower fasting blood glucose levels. Is a little cinnamon in your smoothie gonna cure your diabetes, nuh uh, but it you are in the prediabetic range, adding a little Ceylon cinnamon to your diet every day, may offer some help in your blood sugar management.

    Our fat is working to keep us full and satiated, it helps to mitigate blood sugar spikes, and when using MCT oil, you get an easy-to-burn fuel source that brings a nice hit of energy. Of course, the fiber, as usual is great for keeping you full and satiated, as well as feeding your healthy gut microbiome.

    As always, this smoothie is creating my Smarter Smoothies formula. If every meal-replacement smoothie that you create has adequate protein, fat and fiber, if you make sure you are getting loads of nutrients from leafy greens, veggies and/or  herbs and you add those crunchies on top, so your digestion is working at it’s full potential – you will always be getting everything you need! The fruit and those bonuses/boosts we talk about in the Smarter Smoothies post, those are extras – have fun with those, but don’t make the sugary fruits the shining star!

     

    Read the rest of this entry »

  20. Classic Green Smarter Smoothie {Keto, Paleo, Vegan-option} + Video

    My Classic Green Smarter Smoothie is a blood sugar balancing meal replacement shake that gives you enough protein, fat and fiber to keep you full for hours on end and it’s loaded with so much goodness.

    Classic Green Smarter Smoothie

    Classic Green Smarter Smoothie

    In case you missed it over on Instagram, I am calling this week Smoothtember Week and it’s a full week all about the Smarter Smoothies. In addition to sharing the brand new video for my Smarter Smoothies formula, this week I will be sharing three of my personal, MOST favorite Smarter Smoothie recipes. These are my classic go-to smarter smoothies!

    First up, I am sharing my Classic Green Smarter Smoothie. This is my go-to when I want a vibrant green smoothie, loaded with all the good stuff!

    I often notice that folks’ (and especially smoothie and juice shops) their Green Smoothies have so much sugary fruit that while they taste so freakin’ amazing, if you take a look at what’s in there, you are consuming an incredible amount of sugar in one sitting. Oh and newsflash, it’s liquified, so there’s no chewing, there’s no slowing things down, it’s just a straight mainlined shot of sugar (fructose) to the liver.

    Yes, I know that sugar from fruit isn’t exactly the same as sugar, it’s not refined. It’s not manmade.

    And let me just stop you… absolutely I am 100% aware that fruit has tons of vitamins, minerals, antioxidants and loads of benefits – totally! Great, yes, it’s better than a candy bar in that way. But, when we are strictly talking about blood sugar, blood sugar hormones, hunger hormones and all that other stuff going on inside out body, sugar is sugar is sugar. Sorry, but that’s the truth. Want some frui? Eat one single whole piece of in-season fruit, with the fiber in tact. Chew it. Enjoy it. But, it’s best to keep the fruits in your smoothie, to a minimum.

    The main reason I care so much when it comes to meal replacement smoothies , is when you craft that Green Smoothie with a ton of sugar, and you aren’t cognizant of the protein or fat that you include, this is why you are hungry in about an hour, reaching for more stuff to give you a quick hit of energy and next thing you know, before lunch you’ve blasted through a ton of calories, sugar and you’re still tired and not satiated.Read more here about the importance of building your meals smarter for a day of lasting energy, so you can avoid that afternoon crash.

    This is where my Smarter Smoothies formula comes in super handy. If every meal-replacement smoothie that you create has adequate protein, fat and fiber, if you make sure you are getting loads of nutrients from leafy greens, veggies and herbs and you add those crunchies on top, so your digestion is working at it’s full potential – you will always be getting everything you need! The fruit and those bonuses/boosts we talk about in the Smarter Smoothies post, those are extras – have fun with those, but don’t make the fruit the shining star!

     

    Read the rest of this entry »

  21. A Guide to Smarter Smoothies {Video}

    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 »

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