https://vol.belonnanotservice.ga/export/wp-content/uploads/2018/10/healthy-paleo-chocolate-donuts-12-of-13-1024x705.jpg7051024KenaiOrganicFarmshttps://kenaiorganicfarms.com/wp-content/uploads/2018/09/organic-coconut-oil-logo.pngKenaiOrganicFarms2018-10-22 07:18:282018-10-22 07:18:28Healthy Chocolate Donuts Made With Sweet Potato
https://vol.belonnanotservice.ga/export/wp-content/uploads/2018/10/dba1648469ba78a390774e255bef0097--apple-oatmeal-muffins-oat-muffins.jpg306400KenaiOrganicFarmshttps://kenaiorganicfarms.com/wp-content/uploads/2018/09/organic-coconut-oil-logo.pngKenaiOrganicFarms2018-10-18 10:16:202018-10-18 10:16:20Low Glycemic No Added Sugar Oatmeal Apple Muffins
Sometimes, in the morning, you want bacon and eggs. But other times, you may want something a little lighter and a little sweeter.
For those mornings when your tastebuds want something sweet, this recipe will soon be your go-to. Coconut oil and coconut milk add a creamy, satisfying texture and the berries and banana add the sweetness.
Smoothies are an easy way to get going quickly in the morning. All you have to do is throw the ingredients in a blender and whip it up. Two minutes top. Throw it in a to-go cup, and you can be off to work in no time.
Not to mention, this smoothie gives you a ton of nutrients to start your morning off right. Coconut is loaded down with healthy fats and berries are packed to the brim with anti-oxidants.
Coconut Mixed Berry Smoothie
A classic smoothie blend gets an update with creamy coconut milk. Kids and adults will love this combination, and it’s super nutritious too.
2 cups frozen mixed berries
1 teaspoon coconut oil
1 tablespoon ground flax seed
1 cup coconut milk
Put all of the ingredients in a blender and blend until smooth and creamy.
https://vol.belonnanotservice.ga/export/wp-content/uploads/2018/10/5bbceae80114550e3e1e0982-1136-568.jpg5681136KenaiOrganicFarmshttps://kenaiorganicfarms.com/wp-content/uploads/2018/09/organic-coconut-oil-logo.pngKenaiOrganicFarms2018-10-11 03:32:552018-10-11 03:32:55Easy ways to add protein to your coffee
This Easy Keto Bulletproof Pumpkin Spice Latte is creamy delicious yet dairy free and paleo! Thank you to Sweetleaf Stevia for Sponsoring this post.
I’m not sure where it was created first, but I do know the Pumpkin Spice Latte became quite popular from Starbucks. The Pumpkin Spice Latte is a coffee drink made with traditional fall spices, steamed milk, espresso, and often sugar, topped with whipped cream and pumpkin pie spice. Until recently it didn’t even contain pumpkin puree.
But whether you’re an espresso drinker or not, as long as you like coffee and flavors of pumpkin, you can make this delicious coffee drink at home without loads of sugar or carbs in it.
If you’ve been low carb or keto long enough the term, bulletproof coffee must have crossed your path of reference at some point or another. We have Dave Asprey to thank for that. He’s the creator of the very popular Bulletproof Coffee and a New York Times Best Selling Author of The Bulletproof Diet. I bought the book. I drink the coffee and I love it.
The 3 main ingredients of his popular bulletproof coffee are obviously good quality coffee, MCT oil and grass fed butter. There are of course many other additional items that you can add to this coffee; like heavy whipping cream and/or collagen peptides.
Recently I’ve had some health issues and have had to remove dairy from my daily diet. It’s not bee easy and I truly miss my heavy cream in my coffee. BUT thankfully with a good blender and these amazing flavors in this recipe, I’m happy to report I’m not feeling like I’m missing out anymore! Making this pumpkin spice latte dairy free is pretty easy and just as tasty as a full fat dairy version!
Looking for more Pumpkin Recipes? Check out these!
Keto Bulletproof Pumpkin Spice Latte
AuthorBrenda Bennett | Sugar Free Mom
Keto Bulletproof Pumpkin Spice Latte
Amount Per Serving (1 cup)
Calories 164 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 15g 75%
Sodium 6mg 0%
Potassium 213mg 6%
Total Carbohydrates 2g 1%
Protein 1g 2%
Vitamin C 1%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer: This post has been sponsored in partnership with Sweetleaf Stevia. I am honored to be partnering with them but as always all opinions are 100% my own and always will be.
I am a firm believer in the power of a roasted vegetable. Not only can virtually every vegetable be cooked in this way — no recipe required — but roasted vegetables are also universally pleasurable to eat. Have a picky eater in the house? Want a break from your usual steamed veggie side dish? Try roasting your broccoli or green beans or cauliflower tonight. I think you’re in for a treat.
How To Roast Any Vegetable: Watch the Video
What Vegetables to Roast
Root vegetables — like potatoes, parsnips, sweet potatoes, and carrots — are old standbys when it comes to roasting, of course, but take a look through your crisper drawer and you’ll find all sorts of roasting candidates — from crucifers like broccoli and Brussels sprouts to surprises like zucchini, onions, bell peppers, and cabbage. Even tomatoes can be roasted.
If you’re not sure if a particular vegetable can be roasted, my recommendation is to just give it a try. It might not end up being your favorite way to eat that vegetable, but it’s definitely worth the experiment to find out.
Don’t Skimp on the Oil
Once you’ve cut your vegetables down into bite-sized pieces, toss them with some good-tasting oil. Use enough to give the vegetables a slick, glossy coating, but not so much that you have puddles in the bottom of your bowl — a tablespoon or two will usually get the job done. Not only does the oil help the vegetables cook more evenly and crisp up in the oven, but it also adds a rich flavor that makes roasted vegetables irresistible.
I usually use a mild olive oil when roasting vegetables, but you could also use coconut oil, avocado oil, or any other oil you like to use. Also, I usually toss the vegetables with my hands so I can rub the oil into the vegetables and make sure they’re evenly coated.
Last but not least, toss your vegetables with some salt. You can add black pepper or any other seasonings, as well. Again, be generous, but not excessive — add enough salt and other seasonings so that each piece of vegetable gets a little.
Give the Vegetables Space (More than You Think!)
Spread the vegetables out onto a baking sheet. You want to see a bit of space around the veggies — don’t be afraid to split them between two baking sheets if you need to. Crowding will make the vegetables steam instead of roast, and that’s the opposite of what we’re going for.
Also, make sure your oven is good and hot before you put the vegetables in to roast. I think around 425°F is ideal for roasting most vegetables, although you can adjust up or down as you prefer.
Roast Until You See Toast
Roast until the vegetables are tender enough to pierce with a fork and you see some charred bits on the edges. Softer vegetables cook more quickly, while harder vegetables like potatoes will cook more slowly. Smaller pieces will also cook more quickly than larger pieces. If you’re roasting a new-to-you vegetable, start checking after about 15 minutes, and keep roasting until you see charred bits.
Those charred bits are what make roasted vegetables so good, so even if the vegetables are already tender and cooked through, keep roasting until you see the vegetables start to turn toasty around the tips and edges. If in doubt, roast an extra five or 10 minutes — it’s unlikely the extra roasting will hurt, and very likely that your vegetable will be even tastier.
3 Ways to Roast Mixed Vegetables
If you’d like to make a mixed-vegetable side dish, you have three options.
Roast vegetables individually: First, and easiest, you can roast the individual vegetables on separate trays and combine them after roasting. This lets you monitor how quickly each vegetable is cooking and pull each vegetable from the oven as it’s done.
Pair “vegetable friends”: Second, you can pair together “vegetable friends” — ones that roast at roughly the same rate. For instance, you could roast cauliflower and broccoli together, or butternut squash with potatoes. Combine these on the same baking sheet and roast them together. If the baking sheet is getting crowded, split them between two sheets.
Roast in stages: Third, you can add different vegetables to the baking sheet in stages — start roasting the hardest, longest-cooking vegetables first, and then add softer, quicker-cooking vegetables later on. If the baking sheet starts to get full, split the vegetables between two pans so you don’t crowd the them. Aim to have all the vegetables finish roasting around the same time, and remember: A little extra roasting time is unlikely to hurt.
General Roasting Times for Vegetables
Cooking times are for roasting vegetables at 425°F.
Root vegetables (beets, potatoes, carrots): 30 to 45 minutes, depending on how small you cut them
Winter squash (butternut squash, acorn squash): 20 to 60 minutes, depending on how small you cut them
Crucifers (broccoli, cauliflower, Brussels sprouts): 15 to 25 minutes
Soft vegetables (zucchini, summer squash, bell peppers): 10 to 20 minutes
Thin vegetables (asparagus, green beans): 10 to 20 minutes
Onions: 30 to 45 minutes, depending on how crispy you like them
Tomatoes: 15 to 20 minutes
More Ways to Roast Your Vegetables
This mix of hard vegetables went on the pan together: Beets, sweet potatoes, turnip, and fennel.
How To Roast Any Vegetable
Serves 4 to 6
What You Need
1 to 2 pounds
freshly ground black pepper
Rimmed baking sheet, oven-safe skillet, or baking dish
Vegetable peeler (optional)
Heat the oven to 425°F. Arrange a rack in the middle of the oven and heat to 425°F. Meanwhile, prep the vegetables.
Chop up the vegetables. Peel the vegetables if desired, then cut into uniform pieces so they cook evenly. Smaller pieces will cook more quickly; larger pieces will take a bit longer to cook. If your vegetables still have some moisture after washing, be sure to pat them as dry as possible; the drier the vegetable, the better it will roast.
Toss the vegetables with olive oil and season. Transfer the vegetables to a large bowl. Add the oil, salt, and pepper and toss to combine. Add more oil if the vegetables still look dry or don’t seem evenly coated.
Spread onto a baking sheet. Spread the vegetables out on a rimmed baking sheet, in an oven-proof skillet, or in a baking dish. Make sure they are in a single layer with a little space in between. If they are too crowded, the vegetables will steam instead of roast — use 2 baking sheets if needed instead.
Estimate your cooking time. In general, softer vegetables, like green beans and cauliflower, will cook in 10 to 20 minutes, and tough, hard vegetables, like winter squash and potatoes, will take 30 minutes or longer. Large pieces will also take longer to cook than smaller pieces.
Roast the vegetables until tender. Place the vegetables in the oven and begin roasting. Check and stir the vegetables every 10 to 15 minutes. Continue roasting until the vegetables are easily pierced with a fork or knife and they are showing crispy, charred bits at the tips and edges.
Serve. Transfer the vegetables to a serving dish and taste; sprinkle with more salt or pepper if needed.
Roasting mixed vegetables together: You can roast different vegetables on separate trays and combine them after roasting, or you can cook them all on one baking sheet. If cooking on one baking sheet, start cooking the toughest, longest-cooking vegetables first and add the other vegetables later according to their estimated cooking time. For instance, start roasting potatoes for 30 minutes, and then add green beans for the last 15 to 20 minutes of roasting. Be careful not to crowd the pan, or the vegetables will steam instead of roast.
Storage: Leftovers can be refrigerated in an airtight container for up to 5 days.
This post has been updated — first published November 2009.
Kitchn supports our readers with carefully chosen product recommendations to improve life at home. You support us through our independently chosen links, many of which earn us a commission.
https://vol.belonnanotservice.ga/export/wp-content/uploads/2018/10/f30788d475aa6cbe2b72c143eab1a5d237ac45ec21001500KenaiOrganicFarmshttps://kenaiorganicfarms.com/wp-content/uploads/2018/09/organic-coconut-oil-logo.pngKenaiOrganicFarms2018-10-04 05:36:562018-10-04 05:36:56How To Roast Any Vegetable
For a glaze that provides so much great flavor, it’s surprisingly easy to prepare. All you have to do is mix your maple syrup, coconut oil, and lemon juice together in a small bowl. Even though it’s made with only three simple ingredients, they were all carefully selected due to their fantastic synergy in this recipe.
As you would expect, most of the flavor will definitely be coming from the maple syrup. When using pure organic maple syrup, not only are you getting a tasty all natural sweetener, but it’s actually quite healthy as well. It’s jam packed full of amino acids, vitamins, minerals, and phenolic compounds. Maple syrup has even demonstrated an inhibitory effect on the growth of certain types of cancer cells. (1) It also helps to keep your glaze nice and sticky. The lemon juice is added to the glaze mixture to help offset the sweet flavor of the maple syrup. It gives your glaze a slightly tangy flavor that really helps to balance out the taste.
You’ll also be getting a pleasant coconut aftertaste with this glaze thanks to the melted coconut oil. Along with the maple syrup, the oil gives your glaze its consistency, and it also adds some healthy saturated fats in the form of medium chain triglycerides (MCT) fatty acids into the mix. Healthy saturated fats? Yes, you read that right!
Despite the fact that coconuts contain a high amount of saturated fats, MCT fats have actually been found to have a lot of beneficial effects when it comes to weight loss. In addition, researchers found no increase in your risk of developing cardiovascular disease with moderate consumption of these types of saturated fats. (2) That’s exactly the reason why coconut oil is such a staple ingredient in all kinds of different paleo recipes.
After preparing your glaze, you can place all of your sweet potatoes in a baking dish and then coat them in the glaze. Despite the fact that sweet potatoes are relatively high in carbohydrates, rest assured that they are definitely an excellent starchy carb to include in your paleo diet. In addition to having an abundance of vitamins and minerals, sweet potatoes also contain anti-inflammatory and anticancer properties thanks to their high antioxidant content. (3)
Sweet potatoes truly are a fantastic paleo superfood thanks to how nutrient-dense they are. They are made all the better thanks to the homemade maple syrup glaze in this recipe. While these baked sweet potatoes make for a tasty meal in their own right, they make an even better side dish when served along with a protein source for a well balanced dinner.
P.S. – If you love cooking your own paleo meals that feature a tasty homemade glaze, then we’ve got a few other great recipes that you should check out: