Paleo – Coconut Oil Recipes

This Meal Plan Is Like an Enneagram for Your Diet

Artist Dev Heyrana On How Bravery, Resilience and Sunshine Influence Her Work

Ever meet someone who you feel immediate kinship with on a deep almost spiritual level? That is legit every person’s experience upon meeting Dev Heyrana, the star of this edition of Creative Crushin’. A fine artist, hip hop dance teacher and constant collaborator, Dev’s particular brand of creativity is one-of-a-kind. She manages to be warm, welcoming and woke, with a focus on inclusivity, social justice and motherhood that comes through in every piece of art she creates.

Anjelika Temple here, co-founder of Brit + Co and one of many humans who has benefitted from Dev’s boundless generosity and kindness. We first connected at a launch event, then I asked her if she and her family would like to model for a B+C shoot (they did!), then months later, I asked the IG universe if anyone would be down to co-parent with me for a day so I could speak at a conference. Dev said yes! And for those that know her, none of these serendipitous moments are surprising.

Now it’s time to delve more into Dev’s story, her creative inspiration, her thoughtful approach to parenting and what makes her more passionate than ever about bringing her point of view and artistic voice into the universe.

Anjelika Temple: First, foundations. Where did you grow up? What is your heritage? What did you study in school? Where do you live now?

Dev Heyrana: Born in The Philippines and immigrated to the U.S. when I was 9 years old. Me and my family are from the island of Cebu and I’m a proud Cebuana. My childhood in the Philippines felt like freedom. I had my swimsuit in my backpack for whenever we decided to swim and I biked everywhere.

Immigrating here at 9 yrs old was a transition, to say the least. My parents had big dreams but the move was heavy on them. It wasn’t easy. I had to grow up fast. I took care of my sisters while my parents worked night shifts. By the age of 12 I would cook dinner and get my sisters ready for bed. Something I didn’t realize was that kids my age didn’t do those things until I got older. We would play these make-believe games to make, in hindsight, our hard situation brighter.

I think this is really when art played a big role in my life. It was something I could escape in and always felt healing.

I witnessed racism towards my family and didn’t know how to make sense of it. These events left a mark. I was a quiet kid and observed everything and everyone around me. I think about my grandparents, Lolo Jose and Lola Rita, a lot as I walk through life. When I make decisions. As hard as it feels, you have two choices, do you let it take you down or take it one step at a time forward. I kept going and it really shaped me as to why I am the way I am today.

I studied Fine Arts at The Corcoran in DC. I owe that decision to my art teacher, Mr Giles, in High School. He was retiring and wore a Hawaiian shirt every day during my senior year. He was a curmudgeon and I felt incredibly special since out of everyone in the school he really believed in me. As grumpy as he seemed to the class, he would tell me things like “Go into the other studio and break some glass, then put it on a canvas.” He’s the reason why my abstract pieces have elements like clay and sand in them.

I’ve had incredible mentors and all were teachers. Mr. Giles in High School and Christine George in College. Christine was the one who told me to go either to New York or San Francisco because “D.C. is no place for an artist like you.” She told me to not listen to anyone, how I can still paint, be a graphic designer, and, if I choose to, have a family. I’ve never had anyone tell me anything like that before.

I took a chance because of her. Moved and went to Design School in 2006 and I’ve stayed in the Bay Area ever since, raising two girls with the love of my life.

Anj: You are one of those magical human beings that has figured out how to be a full-time artist. What was your career path like before you were able to dive fully into your creative passions?

Dev: The most radical thing I could have done in my family, I did, I went to college for Fine Arts. A mix of being so young and having to do it on my own, I went with the school that gave me more scholarships. Even then I worked three jobs to be able to get through it. Hard work is ingrained in me.

With my sculpture background, I fell in love with Print and Packaging and why I came out here to San Francisco. I appreciated the security of having a career in Graphic Design. I also learned how to work with clients and the business side of things. Even then, I never stopped painting.

A few years ago I went through a pretty hard time with my health. I dealt with six surgeries in one year and I still have to do some follow-up ones. That experience almost broke me and what got me through was my family and painting in bed while I recovered.

When I finally got back on my feet, my heart just wasn’t in Graphic Design anymore. So I made a two year plan. With a toddler and a mortgage, I wanted to make sure my steps were thought out. I put myself out there as an Artist while I still worked in Design. After a year I worked part time as a Graphic Designer and stepped down from my Creative Director position. I loved it, to be creative as an Artist and as a Designer. I looked at 2018 as my year to make the jump. If my work as an Artist balances out with my salary then I would quit in the Summer of 2019. And so here we are. I also am sharing a studio with my good friend, Naomi PQ, and I feel like my creative drive is just beginning.

Anj: What do you love about painting? How do you feel when you’re in a creative flow state?

Dev: Like every part of me is free. Free to express myself through the stroke of my hand. How all of it leads back to my heart. These elements I use to paint have a mind of their own and how I need to respect the process.

It centers me and reminds me that the process is just like the life we lead. I know I still have so much more to learn but while I’m painting no matter how it’s going, I’ll embrace this moment.

Anj: You reference your roots quite a bit in your work. Talk to me more about how your roots inspire your work.

Dev: One of my earliest memories is of my Lolo Jose teaching me how to water mango saplings. He converted to Buddhism when my mother was young, so he viewed the world with love and kindness. I didn’t realize it then but watering those mango trees were life lessons. We need to take the time to nurture, practice patience, and respect all living things. I still imagine him walking beside me often, carrying his teachings as I find my way in this world.

Nature and the Sun drive my pieces. My abstract works are fragments of moments. Like the sunset I grew up with when I was seven years old in the Philippines, like how I saw the water in Cebu when I dove in as a young adult, and like when I saw the redwoods with my children for the first time.

I see earth in our skin and especially when I paint people. How our mango trees grew and blossomed because the dark earth was rich with nutrients. I imagine the Sun piercing through these women I depict. I paint their love and bravery because their resilience cannot be contained. I want to celebrate all of it.

This is the beauty of Art, I am able to paint exactly how I see it.

Anj: Motherhood and your daughters are also central themes in your work. How has motherhood changed your approach to creating artwork?

Dev: Everything. I was still deep in my Design Career and I would paint at home. One day Quinn, who was 3 years old at the time introduced me at the park to a mom. “This is my mom, she’s an Artist.” It struck me that my toddler knew who I was more than I knew myself. That’s really when I really owned it. I am more fearless because of my girls.

I own my body, I thank people when they compliment me, and I am selective but fearless when I use my voice. I am more in tune how I speak about myself because of them. When I paint these women I want to celebrate them. I notice how I embrace myself is translated in my paintings.

Anj: What advice can you give to parents who are trying to tap into their kiddos’ innate creativity?

Dev: I don’t have a lot of guidelines set up. I’ll say “Let’s draw the biggest fish we can draw” or “how many silly lines can we make” and I let them lead me. They ask me questions, show me things, and I sit there with my coffee watching their eyes wide with excitement. Watching them in their creative process is pure joy for me. Those silly lines can turn into a dragon or waves and next thing we know, we’re drawing a big beach scene. My advice would be that you can suggest something to start it off but be open to how they take it. It is such a beautiful window into their minds.

Anj: Shifting gears to HIP HOP DANCE! Talk to us about his component of your creative expression.

Dev: I loved the Hip Hop scene in DC and discovered how much fun the clubs were in college. My friends told me about this Hip Hop Crew I should try out for, I was so scared because I’ve never taken a dance class in my life. I got in and it was like having another family. We competed all over the East Coast, it was a blast!

I found hipline when I started my first Design Job and needed an outlet. It was exactly what I needed and one of the owners asked if I was interested to teach. I’ve been teaching there since 2009 and am still going strong. It’s a wonderful community of women. Now we’re virtual and reaching clients all over.

Anj: What does a typical [pandemic] day look like for you? How does it differ from your rhythm before COVID?

Dev: I’ve been practicing being kinder to myself lately. Both me and my husband work full time and so having the girls at home is a challenge. Some days we are amazed by how smooth it went and then there are others where if the girls are clean and bellies are full, it’s a total win.

Now that we’re on month 8 our rhythm before covid felt more chaotic to be honest. I felt like we were always rushing out the door while carrying so many bags. Now my husband and I try to have coffee together, if he has a break from his meeting, and we sit with Quinn before school to see what she has to do for the day. Rowan’s preschool closed down but we were able to find a wonderful speech therapist for her and she has an Adventure Pod we go to two times a week.

The one thing we really try to do is go outside once a day. Have some magic in their childhood no matter how small. It could be just going up for a hike by our home and picking up leaves, riding our bikes, or watching the sunset from our window. Seeing how the girls’ react to these adventures we have is pure magic.

Anj: When you get creatively blocked or burnt out, how do you reset? Do you have tips you can share?

Dev: I go outside. I go out for a hike or go to the beach. Even if it’s 15 minutes, something about grounding yourself in Nature is really healing. I also do exercise where I doodle for two minutes because it feels doable. Judgment-free doodles, always opens the doorway to more.

Anj: I know firsthand that community-building is huge for you. Tell us more about what your support system and creative community looks like.

Dev: I feel a lot of love and strength when I think of my community. My relationship with my sister led the way what women supporting women looks like. It’s listening, asking questions, remembering, cheering for all the wins, being there even if it’s hard, and taking time to invest in them. The way me and my sister show up for each other is why I have these amazing women in my life. I can talk to them about my family, motherhood, and we’re all trying to balance it all while sharing my most recent project. I feel really blessed especially looking back in my college years where I don’t know where Art would take me.

Anj: When you need to give yourself a pep talk, what does it sound like?

Dev: I usually take a deep breath then say or think “One step forward”. Most of the time, I’m scared (as shit) but the thought of not trying scares me more. That one step forward can be hard as hell and maybe even heartbreaking, but I have to try.

For more on this brilliant artist, mother and friend, follow Dev @_heyrana on Instagram and check out (and buy!) her artwork here.

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Paleo Dairy Free Coconut Creamy Frosting

Say “aloha” to this Paleo Dairy Free Coconut Creamy Frosting recipe that can literally be the icing on your cake! One day I was in the kitchen with my family using healthy coconut cream and decided to whip together this recipe for a sweet dessert topper. This may be something you would like to try on top of a cupcake, cake, or even just as a side dish to add to coffee or ice cream. The coconut cream frosting could go nicely atop the Paleo Vanilla Cupcakes, to add a some exciting and delicious flare

It is known that coconut fats are VERY healthy fat options, meaning that this just may be the perfect dessert to indulge in when on the paleo diet. With having just six simple ingredients, this creamy frosting can be whipped up in no time! Don’t worry about veering from the paleo lifestyle when starting out, there are so many fun recipes like this one, that will satisfy your sweet cravings, without having to break from the diet and the healthy way of life and eating.

If you are a real lover of coconuts, you may want to consider using my recipe for a Coconut Pie Crust or Coconut Tart Crust, add some Paleo Vanilla Bean Ice Cream with the coconut cream frosting on top…and there you have it! A coconut lover’s dream dessert that will still let you abide to your diet. I am hoping that you give this one a try, and let your taste buds take their own tropical vacation!



Say “aloha” to this Paleo Dairy Free Coconut Creamy Frosting recipe that can literally be the icing on your cake!



1 can coconut cream

½ cup raw honey (may adjust according to preferred sweetness)

1 pinch salt

5 teaspoons arrowroot powder

1 tablespoon water

¾ cup coconut oil


  1. In a medium saucepan, heat coconut milk, honey and salt, simmer for 10 minutes.
  2. In a small bowl, combine arrowroot and water to form a smooth paste.
  3. Pour arrowroot mixture into saucepan.
  4. Mix contents of saucepan with a hand blender. Whisk vigorously to combine, then bring to a boil, briefly, until shiny.
  5. Remove pot heat and very gradually blend in coconut oil with a hand blender.

From my kitchen to yours,

Tina Turbin

If you have any questions or suggestions just email me at Tina (at)

About Tina Turbin

I’m a cookbook-collecting, recipe-developing paleo junkie, and I live in the kitchen. I’m hooked on farmers’ markets, traveling, eating healthy, and hiking until my legs scream at me. There’s nothing better than hanging out with family and good friends. I have fun and sleeping is just plain boring. Read more About Tina Turbin.

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Top 10 Best of Body Coconut Oils 2021 – Bestgamingpro

Top 10 Best of Body Coconut Oils 2021

3. Viva Naturals Organic Fractionated Coconut Oil – Amazing Massage Oil & Carrier Oil for Essential Oils – Face Moisturizer & Body Oil, Non Greasy, 16 oz

  • Non-greasy & super absorbent – no need to worry about heating your oil or leaving it at room temperature. our fractionated coconut oil stays liquid at any temperature—permanently. best of all, it absorbs quickly leaving no greasy residue like other oils. with so many versatile uses, you’ll want to reach for our fractionated coconut oil every day.
  • Carrier oil for diy essential oil blends – since our liquid coconut oil is colorless and odorless, it won’t impact the color or aroma of other ingredients, like your favorite essential oils. coconut oil fractionated can also be used as a nourishing body oil or shave oil. plus it makes the perfect gift for any occasion, like a massage oil for couples or diy carrier oil.
  • Multi-tasking organic coconut oil for hair, skin & nails – make liquid coconut oil a staple in your self-care routine as a body oil to hydrate your skin, a cuticle oil to moisturize nails, or use it as an organic hair moisturizer. this multi-tasking must-have is the perfect lightweight hair oil to tame your mane with no greasy residue.
  • Coconut hair oil & skin softener – our fractionated coconut oil organic is a lightweight hair moisturizer that softens from root to ends (without any coconut aroma). confidently use our coconut oil for hair, as a relaxing massage oil, or as a full-body moisturizer. easy to use and even easier to apply.
  • Quality you can trust – we don’t fight nature—our coconut oil liquid is usda certified organic, certified non-gmo and is additive-free. amazing for any beauty regimen and the planet, our organic fractionated coconut oil for skin has no added fragrances or preservatives—just pure, coconut goodness.

4. SheaMoisture Coconut & Hibiscus Bath, Body & Massage Oil, 8 Ounces – 2pc

  • Safe & natural: this all natural bath, body and massage oil is made from certified organic raw shea butter, coconut and hibiscus along with best natural ingredients to pamper your skin
  • Nourish : coconut oil nourishes and protects dry skin to keep it glowing through the day
  • Restore: extracts of the hibiscus flower replenish the skin with essential vitamins and restore skin tone
  • Hydrate: moisturize your skin with this essential mix of natural oils and vitamin rich ingredients
  • Rejuvenate: the combination of all natural coconut oil and hibiscus flower oil leave your skin rejuvenated and fragrant

5. SheaMoisture Daily Hydration Body Oil for Dry Skin 100% Virgin Coconut Oil with Shea Butter 8 oz

  • Leave skin with a natural glow, without a greasy look and feel with shea moisture’s body oil, bath oil and skin serum for dry skin
  • Provides everyday hydration for all skin types, even skin that only requires a drop of moisture; use as a bath oil, shower oil, after shower body oil and body moisturizer
  • One of our best body oils for women, this skin oil, body moisturizer and bath oil contains no sulfates, no parabens, no phthalates, no mineral oil and no petroleum
  • Shea moisture 100% virgin coconut oil daily hydration body oil is a skin therapy oil and serum for dry skin that moisturizes and leaves skin soft and feeling pampered
  • Made with exotic acacia senegal, virgin coconut oil, coconut milk and other oils for skin to create a hydrating serum and lightweight, fast-absorbing body oil
  • Pour bath oil into a warm bath to create a fragrant spa bath. gently rub body oil into skin after shower or bath to lock in moisture as you would a body serum

6. Majestic Pure Fractionated Coconut Oil, For Aromatherapy Relaxing Massage, Carrier Oil for Diluting Essential Oils, Hair & Skin Care Benefits, Moisturizer & Softener – 16 Ounces (Packaging May Vary)

  • Other uses: coconut oil one of the most versatile oils. it’s used as moisturizer, in recipes for tooth paste, as lip balm and in coconut shampoo. it’s also used as a natural deodorant, for face wash, as hair conditioner, as eye makeup remover, as shaving cream, in sunburn remedies, for massage, aromatherapy and many other household uses and benefits
  • Fractionated coconut oil is also a great carrier for blending with essential oils. it can be mixed with other more expensive carrier oils. it’s excellent as a massage oil and used in aromatherapy recipes
  • Premium quality fractionated coconut oil – it is a fraction of the coconut oil from which almost all the long chain triglycerides are removed, thus leaving mainly the medium chain triglycerides and making it a great mct oil. it is odorless, clear to yellow tint and no greasy feelings, does not stain and easily washes out of clothing and sheets. does not become solid lik…
  • Safety warning: for external use only. rub a very small amount on the inside of your elbow area to test for any allergic reaction before use. avoid contact with eyes, keep out of the reach of children. if pregnant, consult with your health care provider before use
  • Guarantee – purchase risk free today with complete peace of mind, if you are not completely satisfied with majestic pure fractionated coconut oil, contact us within 60 days and we will refund your entire purchase

8. Viva Naturals Organic Extra Virgin Coconut Oil, 16 Ounce

  • Perfect for cooking, frying & spreading – with a naturally high smoke point (350°f/177°c), coconut oil is perfect for baking, frying and sautéing. spread it on muffins or toast for a delightful and delicious alternative to butter.
  • Easily fits your lifestyle – whether you’re following a keto, paleo or gluten-free lifestyle, or just looking for a tastier alternative to margarine or cooking oil, our organic coconut oil is easy to use, and fits seamlessly into your day-to-day. no refrigeration required.
  • Made from fresh, organic coconuts – cold-pressed from fresh, organic coconuts, viva naturals extra-virgin coconut oil delivers rich flavor and aroma that’s nutrient rich and naturally delicious.
  • Nutrient-rich skin & hair-care treatment – super useful outside the kitchen, coconut oil makes a luscious lotion or hair conditioner that provides deep, nutrient-rich hydration without feeling sticky or greasy.
  • Usda-certified organic & non-gmo – using only the world’s highest-quality organic coconuts, our coconut oil is usda-certified organic, non-gmo, and gluten free, grown and harvested sustainably without the use of harmful chemicals, pesticides or other nastiness.

9. NOW Solutions, Liquid Coconut Oil, Light and Nourishing, Promotes Healthy-Looking Skin and Hair, 16 Fl Oz (Pack of 1)

  • Condition: dry skin or hair in need of comprehensive moisturization and nourishment.
  • Our fractionated liquid coconut oil is colorless and odorless with a smooth, non-greasy texture that’s ideal for a variety of personal care uses
  • Light & nourishing ,promotes healthy-looking skin
  • Now solutions liquid coconut oil is a versatile cosmetic oil that’s pleasingly light and easily absorbed for comprehensive moisturization without clogged pores
  • Use it for dry skin, as a carrier oil for essential oils, for massage therapy, or as a base for handmade skin care products. liquid coconut oil can also help to soften dry, damaged hair as well as add a healthy shine.

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Paleo Coconut Oil Fudge

Dec 21, 2016 – This Paleo Coconut Oil Fudge is so easy, has only 5 ingredients, takes less than 5 minutes to make and tastes amazing! Dairy free …

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Paleo Coconut Oil Fudge

30-Minute Recipes – Cooking Light. Get a weeknight dinner on the table in less time than it takes to watch a sitcom with …

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Chocolate Coconut Oil Frosting Without Powdered Sugar

chocolate coconut oil frosting without powdered sugar

This chocolate coconut oil frosting without powdered sugar is paleo, vegan, and has no added sugar. This recipe mimics buttercream, and is great for piping onto cupcakes, or spreading on top of sugar cookies.

It is very simple to make this chocolate coconut oil frosting recipe, and takes less than ten minutes to complete! Frosting is very easy to make on your own, so there’s no reason to buy expensive vegan, paleo frosting when it can so easily be made at home.

Making your own frosting is the most affordable option. This chocolate coconut oil frosting contains no added sugar and is dairy-free. Normally, that could cost you a pretty penny at the grocery store. Quality recipes don’t have to cost a lot of money nor take a lot of time.

I like to put frosting on my cookies and my cupcakes when I’m baking at home. I’ve found that frosting on top of cookies helps them retain a good texture during storage. So whenever I make a large batch of sugar cookies, for instance, I opt to coat them with a layer of frosting.

When applying this on any baked goods, you must make sure that that it is at room temperature before piping or spreading. If, for instance, a cupcake was too warm out of the oven, it will melt the frosting and it will turn into a glaze instead.

Date syrup or maple syrup may be used to make this recipe. I’ve found that using date syrup is this recipe makes the frosting taste like a quintessential milk chocolate bar. This is what I prefer in a frosting, so I recommend the date syrup over the maple syrup. However, both are absolutely delicious. Warning, you may find yourself eating this frosting before using it for it’s intended purpose.

If you’re looking to use a frosting piper for this recipe, here is an article that will show you beginner techniques for making designs using a frosting piper.


Let’s Talk Ingredients!


The coconut oil must be softened and at room temperature. If your coconut oil is hard, I recommend mashing it with a fork then  leaving it out for about 15-30 minutes so until the texture has become softer. Put this in an electric mixer with the other ingredients until softened and consistent.

  • Date Syrup or Maple Syrup

Date syrup is an underrated kind of sweetener, in my opinion. It’s a bit more expensive than maple syrup, but it is worth it! Maple syrup is a close second, but date syrup does wonderfully in any kind of chocolate product.

Maple syrup is the most affordable and easily available option. You may not have date syrup at your local grocery store, but you’ll definitely have maple syrup. I have order all my date syrup online, because the local shops don’t seem to have it.

  • Vanilla Extract and Almond Extract

For this recipe, I used pure vanilla extract. However, you may use vanilla bean paste or vanilla powder in it’s place. A good pairing for vanilla is almond extract. I use this to enhance the vanilla flavors in this recipe. While this ingredient isn’t necessary, it’s a great addition to the frosting if you have it.

As a rule of thumb, divide the amount of vanilla extract by 1/4 to find out how much almond extract you should use. Almond extract is a very strong flavor, and therefore bakers should be extra careful when introducing this extract to your baked goods. This baking tip has always panned out for me, and is a great way to enhance your desserts.


When storing this frosting, you should not put it in the fridge. The mixture will harden and will have to be broken down and to sat out on the counter for a few hours. I just left mine covered on the counter until I was ready to use it the next morning.

I made cupcakes in the late evening, then waited until the cupcakes had cooled in the morning to apply the frosting on them. If your cupcakes or cookies are even slightly above room temperature, they will melt the frosting into a glaze. While delicious, that’s not exactly the desired goal. I’ve made this mistake before, as I can be a bit impatient at times. Slow and steady wins the race!


You can change the texture however you want – thinner or thicker with a couple of easy steps.

If you want the mixture to be thinner, add water or plant-based milk to the mixture. Add liquid incrementally and use your electric mixer to reach your desired result.

To thicken, add a mixture of flour and water 50/50 to the recipe and stir together with the electric mixer. This flour could range from something like coconut flour to typical wheat flour.

chocolate coconut oil frosting without powdered sugar

Chocolate Coconut Oil Frosting Without Powdered Sugar

Course Dessert

Cuisine American


  • Electric mixer

  • Medium bowl


  • 1 cup coconut oil (room temperature, softened)
  • ¾ cup date syrup or maple syrup
  • ¼ cup cocoa powder
  • 1 tsp vanilla extract
  • ¼ tsp almond extract (optional)

Keyword cake, cupcake, dessert, frosting

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Healthy, simple recipes for 2021

GRANGER, Ind. (WNDU) – If eating healthy food is your goal for 2021, Chef April Howell from Martin’s School of Cooking shared some tips on sticking to that goal.

She says it is important to do your research before starting a new diet.

And when you do choose a new diet, start out small and do not change your whole lifestyle immediately, because it can be overwhelming.

Chef April says cooking healthy meals is simple and a great way to cut out processed foods in your diet.

“It doesn’t have to be intimidating, it doesn’t have to be hard and it shouldn’t be,” Chef April said. “That’s what cooking is, it should be fun. So, if it’s not fun, then you got to, you know, try another alternative way.”

To kick-start your healthy 2021 menu, Chef April shared three easy recipes below that will satisfy the whole family:

Sweet Potato Chicken Nuggies (Whole30/Aip/Paleo)

Cook Time: 30

Total Time: 40 minutes

Yield: 20-25 (4 servings)


1 lb ground chicken (uncooked)

2 cups uncooked sweet potato, finely grated (using a grater or food processor)

2 tbsp coconut oil + 1 tsp for greasing the baking sheet

2 tbsp coconut flour (or regular flour works if not worried about Paleo)

2–3 sprigs green onion, chopped fine

1 tbsp garlic powder

1 tbsp onion powder

1 tsp sea salt

1/2 tsp black pepper (omit for AIP)

Optional: 1 tsp paprika or chili powder (not AIP but adds a kick!)


  • Preheat the oven to 400 F and line a baking sheet with parchment paper lightly greased with oil
  • Combine all of the ingredients in a large mixing bowl and thoroughly mix.
  • Begin rolling the mixture into small, slightly flattened poppers about one inch in diameter (you’ll have about 20-25 poppers) and place them on the baking sheet
  • Place in the oven for 25-28 minutes, flipping halfway through. Crisp further in a pan or place under the broiler if desired for 1-2 minutes to crisp further. Remove from the oven when thoroughly cooked through
  • Allow to cool and serve with your favorite sauce! These are made for dipping so pair them with guacamole, ketchup, mustard, etc!

Sloppy Joes with Sweet Potatoes (Paleo, DF, GF, Whole30)    Cook Time: 45 minutes Total Time: 50 minutes Yield: 4 servings


4 medium-large sweet potatoes or 6 small sweet potatoes

1 tablespoon olive oil

2 teaspoons sea salt

1 tablespoon ghee or olive oil

1 medium onion, finely chopped

2 cloves garlic, minced

1 pound grass-fed ground beef

1/2 green bell pepper, finely diced

1 tablespoon tomato paste

14-ounce can tomato sauce

1 tablespoons Dijon mustard

1 tablespoon apple cider vinegar

1/2 teaspoon cumin

1/2 tablespoon paprika 1 teaspoon garlic powder 1/4 cup water


  • Preheat your oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper. Wash and dry sweet potatoes. Poke holes in each sweet potato with a fork or sharp knife 6-8 times on each side. Drizzle potatoes with olive oil and sea salt and rub over the entire potato.  Bake sweet potatoes for 40-45 minutes up to 1 hour, or until a fork or knife is easily inserted. NOTE: If you are short on time, wrap with saran wrap and microwave the sweet potatoes for 8min each potato, depending on size.
  • In a medium-large sized skillet, heat ghee over medium heat. Sauté onions and garlic for 2-3 minutes or until onions are translucent. Add brown beef and brown, breaking up chunks, until no longer pink.
  • Reduce heat and stir in green bell pepper, tomato paste, tomato sauce, dijon mustard, apple cider vinegar, cumin, paprika, and garlic powder to skillet. Add water and simmer mixture for 10-12 minutes.
  • Remove sweet potatoes from the oven. You can check for doneness by sticking a fork or knife through the center of the potato. Cut sweet potatoes lengthwise and fill with sloppy joes skillet mixture. Garnish with parsley or green onions.

One-pan cauliflower NACHOS Servings: 4          Ingredients:

1 head cauliflower 2 T olive oil 1 T garlic powder 1 t chili powder 1 t cumin Salt and pepper to taste

For the topping:

½ c cheddar cheese 1 lime, quartered 1 avocado, cubed ½ c rotisserie chicken ½ c pinto beans, canned ¼ c red onion, finely diced ¼ c Pico de Gallo 1 jalapeno, sliced Fresh cilantro to taste

Special sauce:

Avocado Lime Crema  1 medium avocado

½ cup plain Greek yogurt

juice of 2 limes.


  • Preheat over to 400F and rub a baking sheet with olive oil. Prep cauliflower by cutting the head into fourths. Then slice into chip-like thin pieces. Place on pan.
  • Drizzle cauliflower with olive oil and then season with garlic powder, chili powder, cumin salt and pepper.
  • Bake for 25mins.
  • Remove cauliflower and then flip. Add cheddar cheese, rotisserie chicken, pinto beans, red onion, jalapeno and fresh cilantro.
  • Bake again for 15 min.
  • Serve with special sauce, fresh avocado, lime wedges and pico de gallo!

Copyright 2021 WNDU. All rights reserved.

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Dairy-Free Keto Guide with Tips, Substitutes, and Low-Sugar Recipes

For many years, low carb diets have been popular. But unlike most others, the keto diet isn’t a high protein craze. Rather, it’s a high fat, adequate protein, and very low carbohydrate diet. This combination can be tricky for dairy-free consumers, since it puts many of our go-to foods on the no-go list. And many keto recipes rely heavily on dairy. Nevertheless, it’s still quite feasible to follow a dairy-free keto diet.

Dairy-Free Keto Guide with Tips, Substitutes, and Low-Sugar RecipesGelato photos by Megan Lavin.

Dairy-Free Keto Guide with Tips, Substitutes, and Low-Sugar Recipes

To make your dairy-free keto journey easier, I teamed up with Allison Monette and Julie Bishop, the Co-Founders of O’MY Foods, to create this sponsored quick guide of low sugar and high fat foods, tips, substitutes, and recipe ideas.

Allison and Julie launched O’MY Dairy-Free Gelato several years ago, and it was an immediate hit (including in my house!). But something was still missing from their line-up of rich coconut cream flavors. According to Allison, “Our #1 consumer request was for an ultra low sugar O’MY.”

To create the best dairy-free, low sugar ice cream, Allison and Julie committed to the keto diet and did a deep dive into sugar-free sweeteners. Their endeavor resulted in two delicious flavors with just 2 grams of sugar per serving: Cake Walk and I Love Chocolate.

I interviewed Allison and Julie, and incorporated their feedback into this dairy-free keto guide. You can read it straight through, or jump to your section of choice with these quick links:

Dairy-Free Keto Guide with Tips, Substitutes, and Low-Sugar Recipes.

High Fat Foods for Dairy-free Keto Diets

One key to the keto diet, is finding good sources of fats that you can easily incorporate into your meals. We know that Allison and Julie love coconut cream, since it’s the base ingredient for O’MY. But Allison also shared some of her other favorite high-fat, low-glycemic foods, “I found myself eating a lot of avocado, pistachios, coconut, cashews, eggs and fish.” I put together Allison’s picks with some other options in this inspirational list.

Top 10 Higher Fat Dairy-Free Foods

  1. Avocados – whole, avocado oil
  2. Olives – whole (all types), olive oil
  3. Coconut – coconut cream, coconut milk, coconut meat, coconut oil, MCT oil
  4. Fatty Fish – salmon, sardines, herring, anchovies, trout, albacore tuna, mackerel
  5. Nuts – pecans, macadamia nuts, Brazil nuts (enjoy all other nuts in moderation)
  6. Seeds – chia seeds, flax seeds, hemp seeds (enjoy all other seeds in moderation)
  7. Nut & Seed Butters – with recommended nuts or seeds, with oil, or in moderation
  8. Eggs – egg yolks are the high fat portion, the whites are high protein
  9. Chocolate – cacao nibs, unsweetened chocolate, cacao butter
  10. Grass-Fed Beef – higher in omega-3 fatty acids than conventional

What About Bacon? Many people lean on bacon with the keto diet. But before you go hog wild, check the ingredients and source to make sure it is dairy-free and the best quality product for your diet needs.

The Best Sweeteners for the Keto Diet

Unless you’re superhuman, you are going to crave a little sweetness now and then. Allison and Julie compared countless combinations of sugar-free sweeteners when creating their low-sugar O’MY line, so I asked them what they recommend.

“Allulose quickly rose to the top of our list because it functions very similarly to sugar,” said Allison. It also exceeded their low-glycemic expectations. O’MY reported the following in their Nutrition Guide.

In conducting studies as part of the GRAS process, researchers found that allulose has no impact on blood glucose and actually suppresses glycemic response of other glycemic carbohydrates when tested with carbohydrates or within a meal. When tested as a single ingredient, allulose is shown to be non-glycemic.

But O’MY faced one challenge with allulose. According to Allison, “it’s only about 70% as sweet as cane sugar.” So they added just a touch of stevia and monk fruit extract to brighten the sweetness. At home, you can also use allulose as a 1:1 substitute for sugar, and complement it with a few drops of pure stevia extract, to taste.

Most sugar-free sweeteners are dairy-free, but some brands add dairy or contain sweetener that’s derived from dairy, like tagatose. Be sure to read the label carefully if you aren’t buying the pure form of a sweetener.

How to Substitute Carb-Heavy Foods

Pasta, rice, tortillas, and potatoes seem to make their way into most meals. And keto alternatives are often made with copious amounts of cheese. But there are other options! Here are some delicious low-glycemic, dairy-free swaps.

Wrap & Bun Alternatives

Wrap your burger, sandwich, or fajita fillings in butter lettuce, flat kale leaves, collard green leaves, egg wraps, nori seaweed, or coconut flour wraps. You can also use roasted portobello mushrooms or eggplant slices as buns!

Vegetable Rice

I’m sure you’ve heard of cauliflower rice! It really is quite good and easy. Simply mince cauliflower (with a knife or pulse in your food processor or blender), and sauté it in some oil for 5 minutes or so. If you feel like mixing things up, sauté broccoli “rice” or shredded brussels sprouts for your bowl base instead.

Potato Replacements

Instead of potatoes, choose low-carb vegetables like turnips, delicata squash, rutabaga, celeriac, and pumpkin. They work well pureed into soups, shredded for hashbrowns, mashed, and sautéed with for breakfast.

Noodle Swaps

You can spiralize various vegetables, but our favorite noodle alternatives include the following.

  • Spaghetti Squash – Poke holes in the skin with a fork, place in a baking dish, and roast whole until browned and soft. Let it cool, then cut in half and shred. The “noodles” are moist but have thin and have a crisp bite.
  • Kelp Noodles – We love that these are high in dairy-free calcium. They’re sold both shelf-stable and refrigerated and can be eaten cold or cooked. They have a unique moist but crunchy texture. They only soften a little when cooked.
  • Shirataki Noodles – These are often known as konjac noodles or miracle noodles. They’re very soft, and remind us a bit of thin round rice noodles. We’ve seen them both refrigerated and shelf-stable.
  • Hearts of Palm Noodles – This newcomer is quickly gaining popularity. The texture is more like bamboo shoots, but it provides a nice neutral backdrop. This product is sold in shelf-stable packages, and has even been spotted at Trader Joe’s!

Dairy Alternatives for the Keto Diet

Fortunately, many dairy alternatives have similar macros to their dairy counterparts. This doesn’t mean there is a good dairy-free option for every keto recipe out there, but these subs will still help you with countless recipes.


You will usually see recommendations for coconut oil, olive oil, avocado oil, and other oils that are considered healthy. These are great for cooking and baking in most cases (see my post on How to Substitute Oil for Butter in Almost Any Recipe). But if you’re craving the flavor of butter, most dairy-free buttery stick and spread brands fit into a keto diet with similar macros to dairy butter.


Believe it or not, many dairy-free cheese alternatives are keto-friendly! Just look for ones that skew heavily toward fat, and have no sugars and low carbohydrates, which is the majority of them. And yes, you can use shreds to make dairy-free cheese crisps!

If you’re just craving cheesy flavor, sprinkle in some nutritional yeast. Nutritional yeast is actually high in protein and sugar-free. But it’s virtually fat-free. So use it as a seasoning (1 or 2 teaspoons per serving) and enrich it with nutritive oil or blend it with nuts or hemp seeds.


For keto needs, choose an unsweetened dairy-free milk beverage, and avoid grain-based beverages, like oat and rice. They can be too high in carbohydrates. Most unsweetened nut milks, seed milks, and some dairy-free protein milks are good options. But there is even a dairy-free Keto Mylk on the market, if you plan to consume quite a bit of this beverage. You can also simply use my 2-Ingredient Nut Butter Milk or lite canned coconut milk (or thinned full-fat coconut milk) in place of milk and half and half in most recipes.


Coffee and tea are a go with the keto diet! For creamer, some people simply stir in a spoonful of coconut cream. But there are many dairy-free creamers on the market with no added sugar. My personal favorite is nutpods – their entire line of flavors is completely unsweetened. But Califia, Nutiva, Milkadamia, and Picnik make dairy-free keto creamer options.


As the founders of O’MY know, coconut cream is the ultimate dairy-free keto food. “Coconut cream does a superior job replicating that yummy feel of dairy in your mouth!” You can whip it, use it in sauces, and enjoy it in low sugar dairy-free ice cream. It has a light natural sweetness, but can still be used in both sweet and savory recipes. And, it’s easy to find!

Buy cans of coconut cream or coconut milk in the Asian food section. Refrigerate the can and scoop the thick, nearly solid cream from the top (see picture below), or shake the can and use it as a slightly thinner cream.

Dairy-Free Keto Guide with Tips, Substitutes, and Low-Sugar Recipes. Pictured: Coconut Cream

Sauces & Seasoning without Dairy and Sugar

It goes without saying that herbs, spices, salt, and pepper are all fair game on a dairy-free keto diet. Enjoy fresh options like basil, oregano, hot peppers, ginger, etc. Or use their dried counterparts. They’re all on-limits. But there are also tons of keto-friendly, dairy-free sauces at the ready.

Pour on soy sauce, top with dairy-free butter, drizzle with olive oil, shake on some hot sauce, add a dollop of mustard, whisk in some mayonnaise, toss with no sugar added marinara, or stew in broth. Here are some more sauce recipes to help jumpstart your meals in the kitchen.

22 Favorite Dairy-Free Keto Meal Recipes

Get started right away with these delicious low-glycemic, dairy-free recipes – no need to make any swaps or substitutions!

And don’t be afraid to get adventurous with some of your favorite flavors. Allison of O’MY uses inspiration from German cuisine to make this throw together dairy-free, keto dish:

I enjoy salads that are light on the greens and heavy on the good stuff.  One of my favorites recently is some mixed greens with a big heaping of sauerkraut. Pour olive oil over the top to add some fat, then add a generous handful of sunflower seeds, some salt and pepper and toss really well. I pair this with sausage.

10 Dairy-Free Keto Breakfast Recipes

Of course, you can enjoy any of the meal recipes above in the morning, but here are some options if you’re craving more traditional breakfast fare.

  1. Sheet Pan Eggs with Plant-Based Pecan “Sausage”
  2. Homemade Coconut Almond Yogurt
  3. Keto Cranberry Orange Scones
  4. Crustless Mini Quiche
  5. Coconut Raspberry Smoothie
  6. Joel’s Perfectly Creamy Scrambled Eggs
  7. Almond Butter Green Smoothie Bowl
  8. Breakfast Hash
  9. Cinnamon Power Mug Muffin
  10. Sugar-Free Golden Milk

Allison at O’MY also shared one of her favorite dairy-free keto breakfasts with us:

I love the versatility of scrambled eggs, which I pair with sautéed peppers a lot. I top with avocado and some hot sauce for Mexican flavors, or add fresh thyme and top with some blistered cherry tomatoes.

Essential Dairy-Free Keto Snacks

The number one enemy on any diet is hunger. It can urge you to reach for familiar foods or whatever is available, rather than sticking to your commitment. So it’s helpful to have suitable snacks on hand at all times.

Dips and Dippers

Grab some paleo chips, vegetable chips, almond crackers, bell pepper strips, broccoli florets, cauliflower bites, cucumber slices, and/or celery and dip into one of these delicious options.

Yes, Dairy-Free Keto Dessert!

Allison at O’MY says she has a huge sweet tooth (that makes most of us!). Rather than denying herself, she might save her carbs for a modestly sweetened treat topped with O’MY. But for days when she’s indulged earlier in the day, she sticks with a scoop or two of an O’MY keto-friendly flavor to satisfy her cravings. We brainstormed, and put together a few more dessert-worthy, low-sugar, dairy-free ideas.

  • Fresh Berries with Dip – Make my Foolproof Coconut Whip or Dairy-Free Cheesecake Dip, but sweeten with allulose and stevia, to taste.
  • Pudding – Sugar-free Dairy-Free Chia Pudding and Avocado Mousse are delicious, creamy, and satisfying.
  • Dairy-Free Dark Chocolate – The darker, the better, but make sure it’s at least 70% dark chocolate and keep an eye on the portion size relative to the sugars. If you have trouble finding dairy-free, sugar-free chocolate, you can make your own.
  • “Milk & Cookies” – Enjoy dunking some dairy-free keto cookies, like Catalina Crunch Cookies in your favorite sugar-free, dairy-free milk beverage.
  • Dairy-Free Keto Ice Cream Sundaes! – You can straight up enjoy a scoop (or two) of dairy-free, low-sugar frozen dessert, or make it a sundae with some keto-friendly toppings. Allison of O’MY makes this special treat:

My favorite dairy-free, low-glycemic dessert is the keto-friendly I Love Chocolate flavor of O’MY Dairy Free Gelato topped with crunchy coconut chips and drizzled with dairy-free dark chocolate sauce.

Dairy-Free Keto Guide with Tips, Substitutes, and Low-Sugar Recipes. Pictured: O'MY Low Sugar Dairy-Free Gelato in I LOVE CHOCOLATE, topped with coconut chips and dark chocolate sauce.

More Tips & Resources

This dairy-free keto guide is for informational purposes only. It offers tips and ideas if you are seeking to increase the fat and/or lower the sugar in your dairy-free diet, but should not be construed as medical advice. Before embarking on any change in diet, always consult your physician. For more information on the keto diet, we found these posts very helpful:

More Information on O’MY Dairy-Free Gelato

Thank you to my friends at O’MY Foods for sponsoring and helping make this post happen. O’MY Dairy Free Gelato is available in the frozen dessert section at about 1,700 stores nationwide. It can be found in several independent grocery and natural food stores, and at the following major retailers.

  • Sprouts
  • Natural Grocers
  • Giant/Martins
  • Kroger Atlanta and Mid-Atlantic regions
  • Winn Dixie/ Bi-lo
  • Savemart/Lucky Supermarkets
  • Mollie Stones

For detailed product information, they have also provided a thorough Nutrition Guide.

O'MY Dairy-Free Gelato Nutrition Guide

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Vegan baking is heating up | 2021-01-11

NEW YORK — Already a lively subculture, WGSN expects the audience for vegan baking to continue growing in 2021, fueled by concerns about animal welfare, environmental issues and better ingredients.

The Ascential-owned trend forecasting company examined data from social media and online retail sales and found social media conversations around baking increased 12% in 2020. Conversations around vegan baking jumped 35%.

“So many more people started baking in general because of pandemic lockdowns and wanting to bring comfort into their lives,” said Kara Nielsen, director of WGSN’s food and beverage platform. “There have been a lot of reasons why this was a great year to look at vegan baking.”

Consumers are seeking inspiration from plant-based recipe sites and social media influencers. Popular recipes include cakes, banana bread, cupcakes, and seasonal desserts featuring ingredients like vegan chocolate, coconut oil, vegetable spreads and oat and nut milk.

“We’re seeing lots of recipes and tips for helping home consumers who are befuddled learn how to use these ingredients,” Ms. Nielsen said. 

Influencers also are using natural, less processed ingredients like coconut sugar and dates for sweetness, nut butters as binders and flax and chia seeds rehydrated for moisture. The recipes often overlap with gluten-free, grain-free, keto, paleo and other specialty diets, bringing more consumers into the vegan baking fold.

Brands may look to those ground level innovators for inspiration.

“We project brands will start using more dairy alternatives, like what home baking influencers are doing,” Ms. Nielsen said. “We expect more oat milk to be used as a beacon ingredient in recipes and in packaged goods.”

The rise of new plant butter alternatives made from nuts or oats has helped support more vegan baking at home. Upfield US, Inc. in 2019 launched a Country Crock plant butter made with almond oil that is promoted for baking, and the company recently introduced its Flora Plant Butter in the United States. Califia Farms offers plant butters made with olive oil and avocado oil, and Kite Hill offers a plant butter made with almond milk.

“Plant butters and vegetable shortening and margarines geared for a new lifestyle already are mainstream, and they’re being designed to be more appropriate for baking,” Ms. Nielsen said. “Big baking companies are talking about this and offering recipes for people to make their products with these vegan items.”

Egg alternatives also are creating opportunities for home bakers. Early adopters include natural and specialty brands like Eat Just, Inc., maker of animal-free egg alternatives. Bob’s Red Mill offers a gluten-free vegan egg alternative made with potato starch and tapioca flour. UK-based OGGS offers aquafaba, a liquid egg substitute made with chickpea cooking liquid.

“Egg alternatives as industrial ingredients are going to be really powerful because we already know how to bake with vegetable shortening,” Ms. Nielsen said. “The cheaper bakery items are made with vegetable shortening, so it will be interesting to see if there will be a switch and a premium put on things made with vegetables.”

Trend-forward retailers as well as specialty and natural brands have begun keying into the vegan baking trend with prepared and frozen treats, she said. And while vegan products represent a small share of the overall baked foods category, WGSN expects more options will hit shelves as the trend moves beyond the kitchen.

“Vegan baking is something more people are embracing at home for themselves,” Ms. Nielsen said. “That is part of this continuation of our kitchen skills that many people learned and grew more comfortable with last year. I think the players that stand to benefit the most, at least in the first part of 2021, are the ingredients that go into vegan baking. That will eventually hit the bakery aisle, and it also will hit the doughs that you see in the freezer case.”

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Cookbook author shares recipes for Pistachio Crusted Cod & Italian Meatballs with Tomato Cream Sauce – WISH-TV | Indianapolis News | Indiana Weather

Show off your cooking skills with these two recipes! On today’s Indy Style, Erika Schlick, health coach, blogger and cookbook author, shared how to make Pistachio Crusted Cod and Italian Meatballs with Tomato Cream Sauce.

Pistachio Crusted Cod

Pistachios add bright green flair, nutty taste and crunchy texture to tender cod. Although this meal looks incredibly impressive and fit for a dinner party, it is so easy to prepare any night of the week.

Servings: 2 to 4
Prep Time: 15 minutes
Cook Time: 30 to 40 minutes



1. Preheat the oven to 380 F

2. Mix the chopped pistachios with the garlic, capers, olive oil, lemon juice, thyme and salt to taste in a bowl.

3.Arrange the lemon slices to form a bed in the bottom of a cast iron pan or baking dish and place 1 tablespoon of the butter, ghee or coconut oil on top of the lemon where the fish will sit.

4. Place the cod on top of the lemon slices and butter, and press the pistachio mixture on top to form a crust. Top with the remaining tablespoon of butter, ghee or coconut oil.

5. Bake for 30-34 minutes or until slightly browned and easily flaked with a fork. Cover with foil at 15 minutes if the crust is browning too much.

6. Serve with Beet and Grapefruit Salad

Italian Meatballs with Tomato Cream Sauce

Juicy, homemade beef meatballs, seasoned with fresh herbs gets served with an easy dairy-free tomato cream sauce. You can serve these meatballs and tomato cream sauce over a grain free pasta or zucchini noodles for a healthy weeknight dinner!

Servings: 4
Prep Time: 5 minutes
Cook Time:  20-25 minutes
Total Time: 30 minutes





1. Preheat oven to 350 F (177 C).

2. In a large mixing bowl, combine the beef with the egg, garlic, onion basil, oregano, tomato paste, and salt until combined. 

3. Form into 1-inch balls with a meatball maker or by hand and place in a cast iron skillet. Bake until cooked through, about 20-25 minutes.  

4. While the meatballs are cooking, place a sauce pan over medium heat, and combine all ingredients except for the parsley and bring to a simmer for about 5-10 minutes.

5. Turn heat off and let it cool slightly. Blend sauce by using an immersion blender to thicken.

6. Place the cast iron skillet over medium heat and pour the sauce over and simmer for 3-5 minutes.

7. Serve over zoodles or grain free pasta like Cappellos and top with fresh chopped parsley. 

Schlick is the author of Wandering Palate, a collection of 28 days of travel inspired healthy Paleo meals that help keep her in remission from Lyme disease and multiple autoimmune conditions. The book is a collection of recipes that helped her heal and now she is joining us from her home in Los Angeles to show us how we should be cooking to stay safe and healthy at home.

Wandering Palate is currently shipping and available on her website and Amazon:

You can follow Erika on her blog and Instagram for more recipes.

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