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Smokey Chicken – Traeger, Grill or Oven {Gluten Free, Whole30, Keto, Paleo}
This Smokey Chicken recipe comes with a simple rub you can make on your own and a variety of ways to cook it up, from a Traeger Grill, to a regular grill, oven or even the stove top. The best part about this recipe is the long list of ways you can serve it up, it is so versatile.
I love a smokey rub with a little sweetness. We have been going a little crazy with using our Traegar Grill and have wanted to create a rub that is versatile and will provide great flavor whether you use a smoker, cooked in the oven, a gas or charcoal grill, or stove top. One of the necessities was that for this recipe that I didn’t want it to have was added sugar. Not because sugar is good or bad, I was challenging myself to really get creative and figure out how to create a subtle sweetness with adding in any type of sugar. Hint, cinnamon is the secret ingredient to giving the sweet flavor to this smokey recipe. You will be able to use this rub on any protein or even potatoes!
We tried this rub on brisket, chicken, shrimp, salmon, and potatoes. It is fantastic on every single dish we used it with! We also love bbq sauce and if you have someone in the fam that loves a good wet sauce on their smoked chicken, check out our easy to make homemade BBQ sauce here It is also great for dipping the chicken in after with and extra kick of flavor.
There are tons of recipes for seasonings or rubs out there but our favorite part about this one is the kick of smoke and hint of subtle sweetness. Our recipe makes enough for about 2 full chickens or around 8 chicken breasts and depending on the size of your chicken thighs about a dozen and a half. If you aren’t cooking for a crowd this is a perfect rub recipe to store in a jar for the next time you want a smokey slightly sweet seasoning for a protein.
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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.
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.
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Shamrock Shake Copycat {keto, paleo, Whole30, dairy-free}
No need to randomly hit the McDonald’s drive-thru for that seasonal Shamrock Shake craving, now you can easily make it at home with this Shamrock Shake Copycat recipe that is keto, paleo and Whole30 friendly. This gluten-free, dairy-free shake doesn’t require any ice cream and it’s so basic and simple, you get healthy fats and even some veggies, you could even add a little protein powder and call it breakfast.
If a fast food drive thru is a no-go for you, there is no need to miss out on McDonald’s St. Paddy’s Day special with this healthified paleo and keto shamrock shake! Plus, with no ice cream required, this all-natural breakfast shake is packed with healthy fats, is extra creamy and ultra minty.
Shamrock shakes used to be a favorite growing up, especially on St. Patrick’s Day. There is something about that creamy, sweet, lightly mint flavor that is so refreshing and brings back great memories. As time went on and I looked up the ingredients, there version was no longer appetizing to me. But no reason to go without and miss out on the nostalgia, so, I decided to create my own version with real ingredients that tastes very similar to the original and I’m full of energy after drinking.
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Gluten Free Chicken Parmesan {grain-free with options for paleo, keto + Whole30}
This Gluten Free Chicken Parmesan comes together quite easy with some quick shortcuts and super smart hacks. Plus, there are options for making paleo, Whole30 or keto compatible, if you’d like. This is the perfect romantic meal for two or a great family-friendly, option too.
Chicken parmesan is a classic comfort dish that we took and put our own spin on. It’s says ‘hey, look, I made something amazing for dinner for a fun special occasion like a Valentine’s day dinner at home, anniversary or just a weekend where you want to reminisce about going out to fancy dinners’ – remember going out? This Gluten Free Chicken Parmesan can be a romantic dinner for two, a special dinner for a family, or dinner for one with amazing leftovers for the week. This is recipe is so simple but full of flavor it is a family favorite. Another bonus to this recipe is that its about 30 minutes from start to finish… can you believe that? We have a couple of tips to streamline the cooking process so that you can get everything prepped, cooked, and plated within 30-40 minutes showing off your amazing chef skills.
We kept the ingredients to a minimum and you can easily make this Whole30 compatible, dairy free, paleo, or keto, too. There is a way to make everyone happy with this recipe. Here’s how to do it…
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Beef and Broccoli Egg Bake {gluten-free, grain-free, keto, options for paleo, Whole30, dairy-free}
Egg bakes make a really fantastic meal-prep option. You can simply cook once and are set for breakfast for the next 5 days. Just a reminder, there is no rule that eggs can only be eaten at breakfast. You can also enjoy egg for lunch, a snack, and yes, even dinner!
Pasture raised eggs are a food we stand behind. You can read more about the various types of eggs that exist and what all the titles mean. Pasture-raised eggs have omega-3 fatty acids, vitamin D, vitamin B12, folate, vitamin A. A few other benefits to mention about pastured eggs is that they have the availability to eat, insects, worms, seeds, things that are out in nature. If you buy your eggs locally it is a totally acceptable question to ask the farmers what type of supplemental feed, they give their hens. They are usually more than happy to share and give you a tour and some fun facts about their flock also making for a great photoshoot or outing with the family.
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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.
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.
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.
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
gluten-free, grain-free, dairy-free, nut-free, egg-free, paleo, keto, whole30Print Pin RateServings: 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.
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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 »
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Bacon and Chive Spaghetti Squash Fritters with California Avocado Lime Dipping Sauce {gluten-free, paleo, Whole30, keto}
I try very hard to not play favorites with foods, but that’s a lot easier than it sounds. I will always have favorites, not just from a a flavor standpoint, of course there are foods that hold emotional attachments, memories and traditions and as a Holistic Nutritionist, there is a great long list foods I also really love from a functional perspective.
Avocados are one of my favorites that cross all three. There is not a week that goes by that we don’t have avocados available in our home. Besides being totally obsessed with how they taste and how versatile they are, they can go from savory to sweet, with ease, I also love what a functional and healthful food avocados are.
With nearly 20 essential vitamins and nutrients avocado are also a good source of fiber and folate, potassium, vitamin E and B vitamins. As well, as a source of healthy fats, avocados they play a vital role in a balanced, nutrient-dense diet and health fats essentially work as a nutrient-booster enabling fat soluble nutrients in foods eaten alongside the avocado, to become more assimilated and absorbed, nutrients like vitamins A, D, E and K.
I had the pleasure, a couple years back, of visiting a California Avocado grove not too far from my own home and I was so honored to see these beautiful fruits growing in their natural habitat, being cared for and tended to by a family of growers right here in my own state. The lab of love for this fruit, picked by hand by families who have been growing to and tending these trees for years, gave me a new appreciation for one of my favorite foods. Walking the groves I got to, first hand, see the patience, the love, care and craftsmanship and taste the difference and my love grew deeper.
I have a long list of ways that I love to enjoy avocados, but I especially love a delicious sauce like this one, to highlight the flavor of this delicious fruit. These crispy, flavor packed bacon and chive spaghetti squash fritters are taken up a notch thanks to this flavorful, creamy sauce that you are absolutely going to want to put on anything and everything.
With the addition of the lime and a tangy yogurt, besides flavor and a little punch, the acidity also works to prevent the avocado from browning, keeping this delicious dipping sauce, vibrant and fresh.
This California Avocado Lime Dipping sauce is also great as a creamy salad dressing, it’s amazing drizzled over roasted veggies. Use it as a marinade for chicken or as a sauce a top your favorite fish or other protein. It also makes a great veggie dip or a dip for your favorite crackers or chips.
These simple Bacon and Chive Spaghetti Squash Fritters with California Avocado Lime Dipping Sauce is a quick recipe to make and a great option for leftover spaghetti squash. They make a delicious side dish or a super fun starter / appetizer. I think you are really gonna love these.
I like to make the dipping sauce first and place into the fridge to chill while making the fritters.
California Avocado Lime Dipping Sauce {gluten-free, paleo, Whole30, keto}
gluten-free, keto, paleo, whole30, nut-freePrint Pin RateIngredients
- 2 California avocados
- 4 tablespoons lime juice, from 2 limes
- ¼ cup fresh cilantro
- ¼ cup yogurt, non-dairy yogurt works just fine here
- ¼ teaspoon sea salt, more to taste, as needed
- black pepper or red pepper flakes, to taste
Instructions
- Add all of the ingredients to a high powered blender or food processor and blend until well combined. An immersion blender will also work.
- Season with salt and pepper to taste (just a little at a time), then blend again and taste. Add more salt and pepper, if necessary. Store the sauce in the fridge in an airtight container and give it a good stir before serving. It will keep and stay fresh for upwards of 3 to 4 days.
Bacon and Chive Spaghetti Squash Fritters with California Avocado Lime Dipping Sauce {gluten-free, paleo, Whole30, keto}
gluten-free, paleo, Whole30, keto, grain-free, dairy-free, nut-freePrint Pin RateServings: 12 frittersIngredients
- 4 cups cooked spaghetti squash threads
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon sea salt
- ⅛ teaspoon black pepper
- ¼ cup coconut flour
- 2 large eggs, whisked
- 4-5 slices bacon, cooked, drained of fat, and finely chopped (1/4 cup)
- 2 tablespoon chives, finely minced
- 1-3 tbsp ghee, refined organic coconut oil or preferred cooking fat for frying
Options to add:
- ¼ cup parmesan cheese, freshly grated
- ¼ teaspoon chipotle powder
- Cook in bacon fat for extra flavor
Instructions
- Remove the "spaghetti" from your spaghetti squash with a fork and place in a large mixing bowl.
- Add the mound of squash to a clean kitchen towel (or a few paper towels) and squeeze out any excess moisture. Really give it some good squeezes. Don’t skip this step, it’s worth it for finished product - you will be surprised how much excess liquid comes out. Add the garlic and onion, power salt, pepper, and coconut flour. Add in the whisked eggs, the bacon and the chives.
- Mix really well with fork until all ingredients are fully combined.
- Using your hands, form into 12 equally sized patties, made with approximately 1/4 cup of the mixture each.
- Flatten and place on a parchment lined baking sheet. Continue forming until all are ready to be cooked.
- Heat a large skillet over medium high heat and add your ghee or coconut oil. Once the pan is hot, please the fritters in.
- Once they'e browned on one side, flip and brown on the second side.
- Drain on paper towels and continue to fry in batches, as necessary, adding more cooking oil as needed.
- Serve right away with the avocado lime dipping sauce and enjoy!
Notes
Leave out the bacon to make these vegetarian.This post is sponsored by the California Avocado Commission but all opinions are my own.
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Low Carb Banana Bread {paleo, keto, gluten-free, dairy-free}
This delicious, low carb banana bread is only sweetened with a few ripe bananas and it’s so delicious, super satisfying and perfectly subtle. Grain-free, dairy-free, paleo and keto-friendly.
I don’t exactly love straight-up bananas, personally, but Mark often requests having a bunch on hand. I will occasionally add them to our organic CSA box (community supported agriculture) that gets delivered to the house each week. But, often, he won’t eat all of them and then they get a bit over ripe. YUCK! Literally one of my least favorite things, in the entire world. Usually I just peel them and freeze for smoothies, but this most recent time, it felt like a perfect reason to make banana bread, a treat I haven’t made in maybe nearly a decade. (not joking)
For my low key sweet taste buds, the ripe bananas are the perfect sweetener – nothing extra needed. I find for my palate, the subtle sweetness from a ripe, in-season fruit, some coconut cream, super dark chocolate or even just caramelized, roasted veggies – these are often plenty sweet for me to satisfy that important taste. I absolutely don’t believe sweet is a taste that needs to be avoided but redefining the relationship that we have with sweet is the ultimate goal. These beautiful, nuanced, naturally sweet flavors from real whole foods can easily get missed when we flood our taste buds constantly with sugar or sugar alternatives. This is what leads to the constant sugar cravings and needing more and more sweet stuff. Imagine if a piece of fruit were enough!! Talk about taking away the power a food has over us (ahem, this is what sugar is best at) and experiencing true food freedom.
If reducing your sugar intake is still fairly new for yo and you are worried bananas as a sweetener might not cut it for you, I challenge you to give it a try and then you can always consider a light drizzle of honey over your warm, toasted banana bread. Or you can always add a tablespoon or two of coconut sugar or date sugar to the batter. Some dark chocolate chips might also be a nice addition to the bread, too, if that’s your thing. Mmmmmm.
How to Make Low Carb Banana Bread:
The most important step is the super ripe bananas, they bring the flavor and the sweetness here. Regular ripe bananas will be far less sweet. If your bananas have green tips, that’s awesome for a lower sugar fruit option, but they tend to be more starchy and less sweet and you definitely won’t be able to mash them up.
Flour Options for Low Carb Banana Bread:
Next, the almond flour is the star here!! This recipe was developed and tested with blanched almond flour. Be sure to go with a blanched fine almond flour, an almond meal with the skins included in the flour will likely results in a slightly different texture. If you can’t have almond flour, you can experiment with another nut flour, like cashew flour, macadamia flour or hazelnut flour. Sunflower seed flour may work, but be aware that the baking soda combined with sunflower seed flour can result in a green color due to chlorophyll present in the seeds, half the baking soda and add 1 teaspoon of cream of tartar. You might also try oat flour or an all-purpose gluten-free flour, while not grain-free or low carb, these might work for some of you, they *should* substitute 1:1. Please note – I have not tested ANY of these, so experiment at your own risk and please report back if you do. You CANNOT swap coconut flour for almond flour as a 1:1, they are totally different flours and they behave and react completely different. Coconut flour is more absorbent. A good starting point if opting for coconut flour would be to use 1 cup of tapioca flour and 1 cup of coconut flour in place of the 2 cups of almond flour and add two additional eggs. Again, these are educated guesses, this HAS NOT been tested on my end.
Optional Add-ins for Low Carb Banana Bread:
Add in your favorite nut or seed, walnuts, pecans or hemp seeds are really great options. You can also add in dark chocolate chips or chunks, cacao nibs, cranberries, raisins or other dried fruit. You can also add cut up bananas to the top of your loaf just before baking.
Ingredients
- 2 cups blanched superfine almond flour
- ¼ cup arrowroot starch, tapioca starch would also work*
- 1 teaspoon baking soda
- ½ teaspoon baking powder, use or make a paleo baking power, if necessary
- ¼ teaspoon fine sea salt
- 2 teaspoons ground cinnamon
- generous pinch ground nutmeg, optional
- 4 small-medium very ripe bananas, or 3 large, mashed well (measures to a bit over 1 cup)
- 4 large eggs, room temperature
- ¼ cup ghee, melted (melted coconut oil, avocado oil or melted butter would also work)
- 1 tablespoon vanilla extract
Instructions
- Preheat the oven to 350ºF. Line a small loaf pan (my pan was 7.5 X 3.5 inches) with parchment paper strips, leaving two inches of overhang on the sides of the pan. Lightly brush or spray the lined pan with oil.
- In a large bowl, whisk together the almond flour breaking up any big clumps, arrowroot starch, baking soda, baking powder, salt, cinnamon and nutmeg.
- In a medium bowl, whisk together the mashed banana, eggs, vanilla and ghee (or coconut oil) until well combined.
- Stir the wet ingredients into the dry, slowly. Stir by hand until it is smooth and no clumps of flour remains.
- Transfer the batter to the prepared pan. Gently tap the pan on the counter top to distribute the batter and eliminate any air pockets.
- Bake in the preheated oven for 50-60 minutes until it's a nice deep golden brown color on top and set and a toothpick inserted in the center comes out clean. (if the top of the loaf starts to brown too quickly, tent it with foil).
- Using the parchment paper strips that overhang, carefully lift up and remove the banana bread from the pan and transfer it to a wire rack to cool. Carefully remove the parchment paper so the bread can cool.
- Allow to cool at least 30 minutes. Cut into 10-12 slices, serve and enjoy.
Notes
if you wish to skip the arrowroot or tapioca starch, try instead ground golden flaxseed meal -
Low Carb Chicken Pesto Cast Iron Meatza {Keto, Grain-free w/ easy options for Paleo, Whole30, Dairy-free}
This delicious Low Carb Chicken Pesto Cast Iron Meatza is a really simple recipe that comes together in no time. It brings all the pizza vibes without all the grains and heaviness that some of us can experience as a result of traditional pizza. You can use the base crust recipe for other pizza variations and get creative with your toppings! This recipe is low-carb and keto-friendly and it’s great for those who eat gluten-free or grain-free and easily adaptable to be dairy-free or nut-free.
I remember the first time I hear the word “meatza”, I remember thinking – “Um… that’s weird”. Then I thought about it, people eat meatloafs and meatballs, we make meat patties for burgers – why can’t we make a pizza crust from meat? It’s brilliant. I’d love to take credit for the idea, but I can’t. But I can take credit for making it in a cast iron and dressing it up with a tasty pesto sauce. This meatza crust holds up so well to lots of toppings, you can actually pick it up with one hand or go all in with a fork – that’s up to you and your style. It’s loaded with flavor, it is super satisfying, filling and a breeze to make.
You can certainly shape your crust and make it on a sheet pan or any other baking dish that has sides (since you will have a little grease), if you prefer, but I find making this delicious low carb pizza in a seasoned cast iron skillet makes for a really nice crispy crust. Since cast iron skillets get pretty dang hot and stay hot, it’s just perfect for even cooking and a nice high heat sear. I use a 12-inch cast iron skillet but it would work in any size cast iron pan. Obviously the bigger the pan the thinner the crust, the smaller the pan, the thicker.
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White Chicken Chili {Keto, Paleo, Whole30, Nightshade-free}
This comforting and hearty low carb White Chicken Chili cooks in under 30 minutes and in one pot. It’s perfect for a delicious fall or winter weeknight meal! It’s keto, paleo, whole30 and nightshade-free. With a few simple tweaks, AIP-compliant, too.
It’s about that time of year, soup, stew and chili season. My absolute favorite!!! I adore the comforts of these foods, I crave them. This is the food that makes my soul happy.
I also REALLY love meals that are ready in 30 minutes or less on the stove top, one pot, no special tools or equipment, just a straight-up, easy, hearty meal.
This particular White Chicken Chili recipe is low carb and keto-friendly, it’s paleo, Whole30 compliant and made without any nightshades. With a few minor changes you can also make this White Chicken Chili AIP compliant.
What are Nightshades?
Nightshades are a botanical family of plants, more technically called Solanaceae. The most common nightshades are tomatoes, peppers, potatoes and eggplant. These plants all have certain characteristics in common (like the shape of the flower and how the seed is arranged within the fruit–Wikipedia has a good description). There are more than two thousand plant species in the nightshade family, the vast majority of which are inedible and many of which are highly poisonous (like deadly nightshade and jimsomweed). Tobacco is a nightshade, and is known to cause heart, lung, and circulatory problems, as well as cancer and other health problems (although, clearly some of this has to do with the other toxins in tobacco products derived from the processing.) The reason why nightshades are problematic for many people is due to the glycoalkaloid content. Over-consumption of these edible species can actually be poisonous to anyone, and it is possible that the low-level toxic properties of nightshade vegetables contribute to a variety of health issues over time.1https://www.thepaleomom.com/what-are-nightshades/ Read more here about the potential concerns with nightshades for those with autoimmune disease.
Why Nightshade-free?
While I am not 100% nightshade-free, 100% of the time, I have discovered in this last year that in abundance, nightshades can trigger my autoimmune symptoms and cause noticeable joint pain for me, it can cause migraines and allergy-like symptoms, so, I have been careful about how much I consume them and the amount. If I am struggling with an autoimmune flare-up or digestive flare-ups, I will cut nightshades out completely until things calm down a bit. On the regular, when my autoimmune symptoms are managed, I still prefer to avoid them in whole food form, like tomatoes, peppers, potatoes and eggplants, but usually in pretty small amounts, as a garnish or in spice blends, etc – nightshade do not trigger a noticeable response for me, so I don’t overly concern myself with obsessing over it, in that sense. I know folks who have to be 100% nightshade-free and it can certainly be challenging, in a lot of ways I think even more than having to avoid gluten, since they can hide in spices, seasonings, sauces, etc.
References
1. ↑ https://www.thepaleomom.com/what-are-nightshades/ -
Grilled Peanut Butter and Jelly Chicken Wings {gluten-free}
This post is sponsored by the National Peanut Board. I received compensation, but all opinions and content are my own.
These delicious, grilled chicken wings take the classic flavors of peanut butter and jelly and elevate it to another level. This recipe is the perfect way to make your summer BBQ a legend.
Peanut butter and jelly is a classic combination that I think we can all agree reminds us of childhood. From picnic lunches to after school snacks – it was a staple for so many of us. Budget-friendly eats at their finest, there is something so comforting about peanut butter.
Why leave that PB&J deliciousness in our past? I am bringing you a fun, new, delicious summertime recipe that brings this classic, tasty goodness into adulthood. These Grilled Peanut Butter and Jelly Wings are the perfect summer food. They will wow the pants off of your BBQ guests, and they are so simple to make.
I would LOVE to take credit for these wings, but the original idea comes from my cousin Dave, back home in Buffalo, NY. He is always coming up with unique flavor ideas for his pizzeria, from unique pizzas to fun and funky chicken wings. How very Buffalo of him, I know. His rendition is quite different than mine, without the grilling and only getting sauced after they’ve been deep fried, they are sticky and saucy and far more sweet than mine. For my chicken wing preferences, I want a little char on my wings, and I want less saucy, more savory and definitely more crispy.
Using our famous indirect method for grilled chicken wings, these wings get grilled till they are golden brown and crispy, they take a bath in sauce made from the creamy peanut butter and the sweet grape jelly, with a little garlic in there to keep in on the savory side and back onto the grill they go! This is KEY for getting a little crispy and some crunch and for making these wings the stars that they are!
You can use your favorite peanut butter in this recipe. I opt for creamy, but crunchy would absolutely work here, too! I personally find the flavor of a classic, high quality concord grape jelly to work best here. I offer a range of 1/3 – 1/2 cup, because everyone is different with their preferred levels of sweet. Use your best judgement, taste and adjust as you go. You can use homemade sugar-free or lightly honey-sweetened jelly, if you prefer.
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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.
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).
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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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.
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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100+ Low Carb Keto Thanksgiving Recipes
There is absolutely no need to feel deprived or left out on Thanksgiving, just because you are following a low carb, keto approach to your eating. Here are 100+ low carb keto Thanksgiving recipes, from drinks and apps to sides, sugar-free desserts and everything in between.
100+ Low Carb Keto Thanksgiving Recipes
Dietary Legend
Absolutely ALL of the below recipes are gluten-free! Some are vegan, almost all are paleo and dairy-free, etc. Use this key to easily select the recipes that will work for you:V – Vegan
Veg – Vegetarian
P – Paleo
DF – Dairy-free
NF – Nut-free
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How To Make Cashew Cream {+ Video}
Dairy-free, vegan cashew cream is so wildly versatile, you are gonna love it. Sweet or savory, it’s perfect as a finishing sauce, a dip or even stirred into soups, stews and sauces. Learn how easy it is to make plus grab some of my most favorite cashew cream flavor variations, including a lightly sweetened vanilla bean and a smoky, cheezy, dairy-free chipotle cashew cream and LOADS of recipe ideas. Paleo, keto and Whole30-friendly.
If you’ve been reading Tasty Yummies for some time now, you know my love affair of cashews runs many, many years deep. It all started with a vegan cashew cheesecake I made, probably for the first time, like 10 years ago now and then finally shared here on the website in 2013 and it’s just exploded from there (see the bottom of the post for lots of recipes). Considering I exist somewhere between totally dairy-free and mostly dairy-free, cashews are absolutely heaven sent when it comes to recreating that creamy texture you get from dairy. From sauces to cheesecakes and even an amazing keto nut butter – I am continuously amazed at what I can create with cashews.
While I have LOADS of cashew cream based recipes from the past almost 9 years on Tasty Yummies, I am finally sharing my basic Cashew Cream recipe along with two additional flavor variations that I LOVE and make often. There really are an unending amount of variations of cashew cream depending on how you plan to use it and your taste and you can adjust the thickness and consistency by adding more or less water, plus there are also so many options for other ingredients you can add to adjust the flavors. But, I wanted to give you the basics so you could be on your way to create your own variations, too.
I have made versions of this cashew cream of mine so many times over the years from cooking demos at Whole Foods to private cooking lessons with dairy-free folks and EVERY SINGLE TIME, without fail, people refuse to believe that it’s cashews!!
Cashew cream has a really mild flavor, which I find allows it to be added to just about any type of cuisine or dish. Be sure to use raw unsalted cashews, not roasted, to yield the best texture and flavor. You can find raw organic cashews in the bulk aisle of most grocery stores or online with places like nuts.com, etc.
Be sure to scroll all the way through to get ALL of the many options for flavor options, ideas for how to use your cashew cream, along with some of my favorite cashew cream recipes plus I answer a few Cashew Cream FAQs!
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Healing Golden Bone Broth Latte
This Healing Golden Bone Broth Latte is an inflammation-fighting, immune system boosting, super drink and it’s full of comforting, healthful goodness!
Part of living life to it’s fullest and getting out there to travel and experience the world – is being exposed to things. Foods, illnesses, germs, bacteria, toxins – it can definitely take it’s toll on your immune system. I am proud that despite having several autoimmune diseases, my tireless work to maintain my health and vitality, along with how I’ve worked hard train my immune system and it’s little warriors to do their job and do it well – it’s all working! I feel great, I beat illnesses swiftly, if they do take hold and I am not knocked on my ass with every little life shift, stress or travel – which, truthfully, is basically what the majority of the first 30 years of my life was all about. The fight of one illness right to another, bronchitis, swine flu, respiratory infections, every stomach virus or flu around, I had chronic allergies and all the other usual signs of a compromised immune system.
(From September ’17) I can always tell, with loads of travel and eating a bit differently that I traditionally would at home when I am on the road, later nights and longer days – that I have definitely asked a lot of my little immune system army in a short amount of time. And while they’ve been keeping up with their end of the deal to keep me well, I can certainly feel that my body is definitely working overtime right now to keep it that way. I love that I can chill and know that all of my hard work protecting my immune system was important and now I sit back and let it do it’s work.
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Low Carb Keto Biscuits {paleo, gluten-free, dairy-free}
These low-carb Keto Biscuits have become a bit of a staple around here. A bit of a legend, if you will. These low carb Keto Biscuits work amazing for savory recipes like breakfast sandwiches or biscuits and gravy or you can easily go sweet with my keto strawberry shortcake or just a smear of homemade berry chia seed jam. However you serve them up, these low carb Keto Biscuits are a breeze to make, whether you eat low carb, or not.
While I’ve personally been eating keto since January 2017, for therapeutic reasons while I seek to get my autoimmune disease into total remission, hubby isn’t necessarily exclusively low-carb all the time – so I am always working on recipes that will please us both. I created these delicious Low Carb Keto Biscuits for my Paleo Biscuits and Gravy Recipe, which also happens to be keto/low-carb, as well. That recipe is already a hit with so many of you, but also a lot of you have simply made just the biscuits just on their own, for epic breakfast sandwiches topped with fried eggs and some sausage or bacon. It’s a favorite around here, for sure. So, I felt these perfect little Low Carb Keto Biscuits deserved their own recipe post.
These low carb biscuits are a really great way to switch up breakfast and get those classic egg sandwich vibes I feel like you might be craving. I know I crave an epic breakfast sando, now and then. Beyond breakfast sandwiches, or a side to a comforting bowl of soup, these Low Carb Keto Biscuits are lovely toasted up and slathered with a little grass-fed butter or homemade ghee, maybe a drizzle or honey and a sprinkle of cinnamon, or just give them a spread with your favorite nut butter or maybe even coconut butter. For a sweeter treat, try my Keto Strawberry Shortcake, they are amazing, you can also top your Keto Biscuits with chia seed jam or honey sweetened marmalade. (obviously this won’t be quite as low carb) Shoot, guys, I feel like you could also smash a fabulous grass-fed burger into your face with one of these biscuits. Just sayin’.
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Keto Chocolate Muffins {gluten-free, paleo}
These Keto Chocolate Muffins are a simple, low carb, sweet treat that are so easy to make and loaded with rich chocolatey flavor. This low carb chocolate muffin recipe comes with alternative sweetener options as well, so if you aren’t doing the super low carb thing or if you just want to make these Keto Chocolate Muffins ASAP with pantry staples you already have on hand you can get on in right away.
These Keto Chocolate Muffins are little bit different of a recipe for me. I am not big on baking or sweets and I am also not generally one for using alternative sweeteners, not that there is anything wrong with some of them, necessarily, but it’s just not my scene. Most of the time, if and when I am going to have a little something sweet, I will use a very small amount of maple syrup or honey or a little coconut sugar. We’re talking a small amount, because it’s totally fine and I will be fine and honey and a little sugar won’t kill me.
When I developed this particular Keto Chocolate Muffins recipe, however, I wanted to make a low carb muffin recipe that would be versatile for my different readers and their different needs. I know for many folks eating keto or a low carb diet, they find themselves there due to diabetes or a metabolic condition of some sort where tracking their blood sugar becomes of high importance, so they do have to be more mindful and aware then those of us just choosing this lifestyle to feel good. Having several people in my life, close to me, that are diabetic, I love creating recipes that I know they can enjoy, too and I can feel good knowing they aren’t shoving those super scary artificial sweeteners into their bodies (splenda and the like).
These Keto Chocolate Muffins can be made several different ways. To be fully low carb and low glycemic, I tested the recipe with this Monkfruit Maple Flavored Syrup, which I have found is a nice replacement for baking recipes that use maple syrup or honey. There is a very subtle maple flavor, however, so you are aware, but I find that flavor pairs so nicely with these muffins. It’s not too distinguishable in this recipe, but in other recipes it can be more prevalent.
By using the monkfruit, these Keto Chocolate Muffins (by my calculations) clock in just over 5 net carbs per muffin! Not too shabby. Read the rest of this entry »
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Kimchi Cauliflower Fried Rice {Keto, Paleo, Whole30}
Easy Keto Kimchi Cauliflower Fried Rice comes together with your favorite protein and it’s ready it just about 15 minutes. This easy and quick Kimchi Cauliflower Fried Rice recipe is also paleo, Whole30 with vegan options. If you have never had Kimchi Cauliflower Fried Rice, life is about to change. Don’t miss this simple Keto Kimchi Cauliflower Fried Rice recipe, made extra easy with my secret weapon!
To know me, it to know my excitement for all things food! More importantly, beyond my simplistic love of food and cooking, it’s the real special things, like knowing where my food comes from, why it’s good for me, the impact that my food choices make on the environment and my health – that’s where I get real giddy. It’s just a true nerdy love affair, from top to bottom.
Anytime I can connect with my food on a deeper level, I jump at the chance. The wonder of the whole process is truly so special to me and I find each bite tastes so much better and each meal is so much more meaningful when I can slow down and acknowledge the full process and the full journey the food took to my plate. Our food is so much more than seeds, soil, sun and water. It’s love, it’s passion and it’s so so much work! We cannot ever take for granted the amount of energy that goes into our food.
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6-Minute Crispy Skin Cast Iron Salmon
Much like other staples in our household, shredded chicken, Big F*ckin’ Salads, and hard cooked eggs, this 6-Minute Crispy Skin Cast Iron Salmon is a weekly mainstay! Here’s the best part, this Crispy Skin Cast Iron Salmon is ready in six minutes! You heard me – SIX!
If you dare tell me that you don’t have time to make dinner, we will fully get into it. I can promise you that. With delicious, nutrient-dense meals like this, ready in under 10 minutes, there are literally NO excuses. Grab the cast iron skillet, have some high quality, sustainably caught, skin-on salmon on hand, every week, choose some nice organic greens or another fiber-loaded green veggie and BOOM, in under 10 minutes you’ve got dinner. Easy.
Best part, wild caught salmon is an incredible source of quality omega-3 fatty acids. In our household we shoot to eat quality salmon or other omega-3 rich fatty fish, at least 3 times a week, I notice this makes a really big difference in my health, my skin looks better when I am on top of my omega-3 fats and I just feel better. And dang, it is truly so delicious!
As always, I am gonna preach what I always teach and that is quality matters. Seek out a sustainably fished, wild caught salmon. Not only is it better for your health, it’s better for the environment and the earth! Don’t skimp here. And the skin, lots of extra nutrients in there, so not only is it tasty AF, it’s giving you some good stuff, too.
Things I want you to know about my Crispy Skin Cast Iron Salmon:
- It’s basically the only way to eat salmon!
- If you’ve got the time, let the salmon filets rest in the fridge, uncovered, skin side up, to dry out the skin. 15 to 30 minutes ahead of cooking, an hour if you’ve got it. This makes a world of difference. Trust!
- Do not overcook your salmon, dry salmon sucks.
- Cast iron is where it’s at. The cast iron gets hot and stays hot, evenly. I like to turn the heat off for those last couple of minutes of cooking on the other side, so it’s not crazy hot, but there’s no need to move the pan to the oven or broiler.
- Serve your salmon, crispy skin side up. If you take it out of the pan and serve skin side down, you broke it, the skin will lose that amazing crisp.
