paleo-onion-dip-recipe-feature
All posts, Recipes

Healthy Onion & Bacon Dip – Paleo, Gluten Free, Dairy Free

Paleo onion dip recipe

This amazing appetizer comes from Jean at What Great Grandma Ate. She is a certified Nutritional Therapy Practitioner and she focuses on balancing the body and improving digestion and health with nourishing, nutrient-dense whole foods.

Her philosophy is driven by this quote by Michael Pollan: “Don’t eat anything your great grandmother wouldn’t recognize as food.”

4.8 from 10 reviews
Caramelized Bacon Onion Dip
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Appetizer
Ingredients
  • ½ cup raw cashews
  • 2 slices thick cut bacon, chopped
  • 1 large onion, sliced
  • Fresh cracked pepper, to taste
  • Sea salt, to taste
  • ½ cup paleo mayonnaise
  • 2 tbsp nutritional yeast
  • 1 tsp raw apple cider vinegar
  • 1 tsp onion powder
  • 1 tsp crushed red pepper
  • ¼ tsp sea salt
  • ¼ tsp cayenne (optional)
  • Chopped green onions, for garnish
Instructions
  1. Soak cashews for at least 1 hour.
  2. Heat a pan to medium high heat
  3. Cook chopped bacon on the pan until they are brown and crispy.
  4. Remove the bacon bits with a slotted spoon and set aside, leaving the bacon grease in the pan.
  5. Add the onions into the pan. Sprinkle with salt and pepper.
  6. Reduce the heat to medium-low, and cook stirring occasionally for 20 minutes until the onions are caramelized. Remove from heat.
  7. Drain the cashews and place in a food processor.
  8. Add mayo, nutritional yeast, raw apple cider vinegar, onion powder, crushed red pepper, salt, and cayenne (optional) in the food processor and blend until smooth and creamy.
  9. Place in a bowl, then add bacon bits and caramelized onions and mix well.
  10. Sprinkle with green onions. Serve with chips and/or sliced vegetables.

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Tropical Raw Bliss Balls

Tropical Raw Bliss Balls - Paleo, Vegan recipe.

These healthy bliss balls come from Michele Spring. She’s a mom of 2 young boys and an expert on using the paleo diet to feel your absolute best.  

When she’s not blogging, you can find her sewing up a new outfit, reading a great book, or desperately (and unsuccessfully) trying to keep her kids from making her house look like a tornado hit it. Meet Michele and get ready to use Paleo to better your life at ThrivingOnPaleo.

These raw snack balls make the perfect snack for anyone on the go. They come together quite easily and require little to no skill.

If you can throw stuff into a food processor and roll the resulting “dough” into a ball, then you are set! And they taste divine, like you are hanging out on the beach on a tropical island somewhere.

Share this recipe on Pinterest.

4.6 from 11 reviews
Tropical Raw Bliss Balls
 
Prep time
Total time
 
Author:
Recipe type: Dessert
Serves: 10 balls
Ingredients
  • ½ cup dried pineapple
  • ½ cup dried mango
  • 1 cup macadamia nuts
  • ½ cup shredded coconut (unsweetened)
  • ⅛ tsp sea salt (if macadamia nuts aren’t salted)
  • ½ cup shredded coconut for dipping
Instructions
  1. Mix fruit in food processor until it comes together into a ball.
  2. Add the ½ cup shredded coconut, nuts, and sea salt if using to food processor and mix until everything is of equal size (about 1 minute).
  3. Scoop out about a walnut-sized amount with your hands and roll into a ball. Dip into the remaining shredded coconut and turn to coat.

Want more recipes like this?

We know it’s hard to stay on track when you’re tired and busy during the week. We often make bad choices when unplanned and unprepared.

That’s why we created our make ahead meal plans, complete with real food recipes and shopping lists that will cover you for five dinners, lunches and breakfasts.

We believe that planning and preparing meals ahead of time is your best strategy towards healthier eating. Get the 7 Day Meal Plan Today.

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20 Incredible Guilt-Free Desserts

Balance. We all strive to find it in every part of our lives, but especially in our diets. This means red wine and dark chocolate on the regular (but not too regular).

The trick to giving up the guilt is not only finding time and space in our lives for these indulgences, but working with healthy and nourishing ingredients when it’s time for a treat.

Where there is a will, there is a way and the universe is hard at work developing new ways to make dessert a perfectly healthy fourth meal here and there.

These are some of the most mouth-watering guilt-free desserts out there for every craving you can imagine.

Raw chocolate hazelnut cakes

Think Nutella without the sugar rush. These raw vegan treats are a bit like that mixed with ice cream aka pure heaven. This is a four-part recipe building the base, the gooey center, and the chocolate sauce on top, but it’s totally worth the effort. Get the full recipe from Ascension Kitchen.

Sweet potato, caramel & chocolate Tiramisu cake

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There’s no case quite as convincing for a guilt-free dessert than when the main ingredient is a vegetable. Count me in! This Tiramisu is decadent and rich with chocolate and caramel with the secret ingredient nobody will guess. Get the details at Mummy Made It.

Fruit ice cream cake

guilt-free-desserts-3

One look at these gorgeous rainbow layers and you know you want to make this ice cream cake. Forget artificial dyes, this fruity masterpiece is all natural with its vibrant hues coming from the fruit itself.

This labor-intensive cake is a piece of art, so it’s totally worth the time. Check out another recipe from Mummy Made It.

Epic raw banoffee cheesecake

guilt-free-desserts-4

The name just about says it all. This cheesecake is truly epic with loads of healthy fats in its creamy filling and all raw ingredients. You can pop this baby in the freezer and take a slice for those nights that call for dessert. This treat recipe comes from Jules Galloway

Berry nice brownies

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Know what pairs exceptionally well with brownies? Berries, of course! These sweet potato brownies will come to life with a surprise raspberry or cherry in every bite. Get the scoop on these heavenly slices from Well Nourished.

Raw chocolate berry tart

Is a little less chocolate and a whole lot more berries your jam? We get it. This tart is the perfect vessel for antioxidant-rich summertime berries with a fig-infused crust to boot. Read the details in another recipe from Jules Galloway.

Chocolate-hazelnut & salted caramel tart

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This tart will hit the spot with a luscious chocolate spread, its hazelnut-based crust, and a secret layer of ooey-gooey salted caramel. Salty and sweet, this tart is something everyone will drool over. Catch the full recipe from the Merrymaker Sisters at Eat Drink Paleo.

Raw vegan rainbow cake

guilt-free-desserts

Okay, there’s not much we can say to do this a cake justice. It’s like magic, fairy, unicorn, rainbow cake. You’re just going to have to make it for yourself. This rainbow cake will knock everyone’s socks off. Get the details from the Merrymaker Sisters.

Chocolate brownies that will blow you away

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On the hunt for the best paleo-friendly brownies out there? Look no further than these fudgy bites. With a simple ingredient list including a bit of veg power from sweet potato, these will become a weekend staple in your kitchen. This gorgeous dessert is another one from Eat Drink Paleo.

Cherry chocolate naked cake

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Going for simple? While this cake requires quite a few ingredients and some baking skill, it is a naked cake which means you can skip the step of perfect icing, leaving it for the layers in between. This double chocolate whammy comes from The Urban Poser.

Gluten-free fruit cobbler

Tap into some old-school, rustic charm with this fruit cobbler. Bursting with berries in a fluffy gluten-free crust, this is the perfect pairing for some dairy-free ice cream on a warm summer day. Find out how to make it from Eat Your Beets.

Caramelized banana pecan ice cream

Speaking of ice cream, you might want to get your hands dirty with this one. Nutty perfection from pecans match up well with caramelized banana in this easy, 4-ingredient healthy ice cream from My Natural Family.

Samoa donuts

guilt-free-desserts-14

If you don’t LOVE Girl Scout cookies, you’re lying. Amongst the most coveted are the Samoas with their gooey caramel, chocolate drizzle and liberal amounts of coconut. The only way to make them better?

Turning them into a donut, of course. Fortunately, The Urban Poser was kind enough to make it happen.

Homemade Twix bars

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If Girl Scout cookies aren’t your cup of tea but the candy aisle is your main temptress, consider whipping up a batch of these gluten-free Twix bars. The crunch? Check. Chocolate? Gotcha. Caramel? You bet.

This recipe from Bakerita is no frills and you likely have the ingredients on hand.

No-bake chocolate caramel tarts

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One look at that scrumptious center and you know you want to make this tart. You don’t need to wait for a special occasion to cut into this goodness. Once again, caramel and chocolate come together for something truly special with this tart from Paleomg.

Rustic homemade marshmallows

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S’mores, anybody? Whether you need a little something sweet to roast over the fire or the perfect garnish for a cup of hot cocoa, these rustic marshmallows will do the trick. They’re a bit intimidating to make, but this recipe from The Urban Poser makes it easy.

Paleo creme eggs

paleo-creme-eggs

Just because it’s not necessarily Easter doesn’t mean these creme eggs aren’t on the menu. With this recipe, you forgo the seasonal wait and all the junk in the store-bought brand. Check out the recipe from Greens of the Stoneage.

Grain-free magic cookie bars

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There’s something about layers. It’s like dressing for fall – it’s just kinda fun. The more, the better, and these magic cookie bars have 7 layers of straight up deliciousness. Packed up with healthy fats from nuts and coconut, you have to make this dessert from Coconuts and Kettlebells.

Paleo cookie dough oreos

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While it may have not crossed your mind until now, the ONE thing that beats a double-stuffed Oreo is an oreo cookie filled with cookie dough. Double the cookie, double the fun. This recipe does just that, and it’s refined-sugar free. Grab the inside scoop from Living Healthy with Chocolate.

Paleo & vegan chocolate chip cookies

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Looking for something a little more on the simple side? Chocolate chip cookies are your friend. Even this healthier, guilt-free version is easy to make with minimal ingredients you probably have on hand. Get a tall glass of milk ready for this perfect go-to dessert recipe from Wicked Spatula.

Got a favourite guilt-free dessert recipe that you love? Share it with us! Pin from here.

20 Most Incredible Guilt Free Desserts - paleo, raw, vegan and gluten free recipes.

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healthiest-fruits-1
All posts, Health & Wellness

Top 10 Healthiest Fruits for Longevity

Most fruit is inherently nutritious and good for you. With all of the antioxidants in colorful berries and fibre from whole fruits to the banana’s potassium content, fruit is easily the best way to naturally curb your sweet tooth. Some stand in higher on the list than others though.

When it comes to the most nutritious fruits, we want to take into consideration the healthiest fruits for longevity, weight loss, and good choices for diabetics because natural sugar is still sugar, after all.

We’ll take into account disease fighting properties and components that provide preventative benefits from keeping your eyesight sharp to providing a source of healthy brain food.

healthiest-fruits-1

Berries

Any variety will do, but including plenty of berries in the diet might be the key to a longer life. A 2013 study focused on the polyphenol (an antioxidant) intake of participants showed that the individuals with the highest intake were at 30% reduced risk of death. Pretty cool, huh?

Blueberries are also a good fruit for diabetics considering the average serving of 3/4 cup contains just 16 grams of carbohydrates with a low glycemic index score of 41. Perhaps their low sugar and GI also makes berries the best fruit for weight loss.

Pomegranates

These seedy (and messy) little fruits are nutritional powerhouses. They’re often touted as one of the healthiest fruits and for good reason. Pomegranates arguably have the most powerful antioxidant properties of all fruit.

A unique compound found in pomegranates called punicalagin is fantastic for the heart and blood vessels. This antioxidant can lower cholesterol and blood pressure, ultimately warding off disease and preventing things like heart attacks and strokes, easily tacking on a few extra healthy years.

healthiest-fruits-2

Apples

The phrase “An apple a day keeps the doctor away” holds more truth than you might think. Adding an apple to your morning routine could keep you in tip-top shape. Besides, with all the variety, there’s an apple for every eye.

Green apples are lower in sugar than red apples making them helpful for weight loss and a good fruit for diabetics. Granny Smiths are even beneficial to regulating blood sugar. With tons of soluble fibre, apples can help you stay satiated making them an ideal afternoon snack.

Every apple variety boasts anti-cancer properties, the red colored fruits being highest in antioxidants. Just remember to eat the skin!

Cranberries

Cranberries aren’t just for the beloved holiday sauce, and we’re certainly not giving props to the gel you might find in a can. Nope, we’re talking the fresh stuff.

Dried cranberries and cranberry juice pack the same power, but keep in mind concentrated sugar content especially if you’re diabetic. Fresh cranberries are low in calories, pack in some vitamin C, have loads of antioxidants, and score low on the GI scale with a glycemic load of 2.

Fresh cranberries are good for protecting the cardiovascular system and the liver. You can boil them down with a natural sweetener or other berries for a lovely sauce or jam.

healthiest-fruits-3

Guava

This might be the most obscure of the healthiest fruits on our list, but don’t give up on the search for one of these if you aren’t having luck at the supermarket. Chances are, you can find them at an ethnic grocer.

This winter fruit is one of the best foods for a long life and overall health. Guava boosts immunity and lowers your risk of cancer with its potent antioxidant content.

It’s one of the best fruits for diabetics considering its high fibre count and low glycemic index. Vitamin A can even help keep your eyesight in good shape while its magnesium can help to lower stress.

Finally, its B vitamins will keep your brain sharp leading to a better quality of life, even as you age.

guava-healthy-fruit

Papaya

Ah, yet another fruit we often overlook or don’t consume often. While apples and bananas are fine and dandy, papaya is a true superfood. The ripe papaya is sweet, juicy and luscious with a tropical flavor you’ll want to indulge in.

These fruits can help boost digestion with their enzymes which is more potent in an underripe fruit. Papayas contain loads of antioxidants and vitamin C which helps protect the heart and is even thought to prevent Rheumatoid Arthritis.

The fibre in the fruit is able to lessen your risk of colon cancer by binding to cancer-causing toxins in the colon.

healthiest-fruits-4

Grapefruit

With 52% of your daily vitamin C and 23% of your daily vitamin A per 100 grams, this low-sugar citrus fruit is a stellar addition to your breakfast staple dish. It’s famously known as one of the best fruits for weight loss.

The juice from grapefruits can prevent kidney stones, cleansing the liver, and even preventing prostate cancer. Thanks to its high antioxidant levels, this fruit has some serious super powers. Pink grapefruit has even been shown to reverse the damage of cigarette smoke in the lungs and prevent lung cancer.

Pretty crazy, huh? Finally, grapefruit is good for gum health making it helpful in preventing oral cancer.

Kiwi

These little guys are serious powerhouses for a long and healthy life. By the way, if you’re not eating the skin, you should be! The fuzzy fibre keeps you full and helps cleanse your digestive tract of toxins.

Kiwi is also great for restoring alkaline balance, which essentially means its high mineral content counteracts all of the acidity we take in. Alkaline balance can lead to better sleep, skin and energy for a more vibrant life.

Kiwis fight blood clotting making them one of the healthiest fruits for fighting heart disease and reducing triglycerides (the “bad” cholesterol).

healthiest-fruits-6

Tart or sour cherries

Now here’s a fruit where the juice is nearly as nutritious as the fruit itself. It might be easier to find tart cherry juice than it is to find the whole fruits anyways. Listen up if you’re looking to get better sleep.

Cherries are packed with anthocyanins which provide anti-inflammatory effects similar to Ibuprofen without any negative side effects. Less inflammation in the body can help to prevent cancer, cardiovascular disease, metabolic syndrome, and Alzheimer’s disease, which inevitably means a longer life.

Tart cherries also protect muscles and promote quicker recovery after a tough workout. Finally, due to tart cherry juice’s natural way of making melatonin, this stuff is great for a bedtime elixir.

Cantaloupe or rockmelon

While most melons are a good choice when it comes to choosing healthy fruits, cantaloupe is the shining star in this category. Their high levels of vitamins and minerals boast benefits such as cancer prevention, a boost for the immune system, healthy skin due to the beta-carotene, and lessened stress and anxiety symptoms due to their high potassium.

Cantaloupe has also been connected to improved insulin metabolism, so this is a suitable fruit for diabetics.

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What fruits make it into your daily routine? Share your favourites with us!

Want to pin this post for later? 

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Gut Healing Key Lime Bites

These fun citrus-inspired treats are refreshing and nutritious, especially with their gut-healing properties. This recipe comes from Suzie, a real food chef inspired by her healing journey with rheumatoid arthritis, at The Tasty Remedy.

Shop for key ingredients on Amazon: gelatin, maple syrup, vanilla extract, heart-shaped silicon moulds.

Gut Healing Key Lime Bites - Real Food, Paleo, Clean Eating

4.9 from 12 reviews
Gut Healing Key Lime Bites
 
Prep time
Total time
 
Author:
Recipe type: Dessert
Serves: 24
Ingredients
  • 1 can (13.5oz) full-fat coconut milk
  • ½ cup key lime juice (about 15 key limes)
  • 1 Tbsp key lime zest
  • ½ cup water
  • 2 tsp maple syrup
  • ½ tsp vanilla extract
  • 4 Tbsp gelatin
Instructions
  1. In a small sauce pan, combine the coconut milk, key lime juice and water over medium heat. Use a whisk and stir until smooth.
  2. Add zest, maple syrup and vanilla, and stir. Remove from heat.
  3. Slowly pour in the gelatin while whisking continuously. You'll want to pour in the gelatin slow enough that you don't create clumps. Whisk until smooth.
  4. Pour mixture into silicon moldsor a greased 9x9 pan. Let set in the fridge for 1 to 2 hours.
  5. Remove from molds and store in an air-tight container in the fridge.

Want more recipes like this?

We know it’s hard to stay on track when you’re tired and busy during the week. We often make bad choices when unplanned and unprepared.

That’s why we created our make ahead meal plans, complete with real food recipes and shopping lists that will cover you for five dinners, lunches and breakfasts.

We believe that planning and preparing meals ahead of time is your best strategy towards healthier eating. Get the 7 Day Meal Plan Today.

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palm-oil
All posts, Nutrition

Is Palm Oil Healthy for You & the Planet?

Palm oil is amongst the healthier oils to cook with. Red palm oil in particular has been touted as a health food and even a valuable medicinal food. Prized by ancient Pharaohs, it was often tucked away in their tombs with them so they would have access to it in the afterlife. So, what’s the problem?

Things have changed, and now palm oil is one of the least sustainable foods on the planet. Good news? You can still use this incredible product if you know how to use it. First, let’s talk about why you might want to dish out a little extra dough for the good stuff.

Red palm oil benefits

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Packed with plant power. Red palm oil is amongst the most nutrient-dense plant-based oils, containing substantial amounts of vitamin E and vitamin A.

Its red colour indicates carotenes. Like other red and orange fruits and veggies, this oil is packed with beta-carotene amongst others including lycopene (what you find in tomatoes). Carotenes are powerful antioxidants, and your body can even convert them into vitamin A. It actually has 15x the amount of provitamin A carotenes (easily converted by the body) than carrots. Pretty sweet, huh?

Can remove plaque buildup in the arteries. Although this oil is high in saturated fat, it’s actually protective against heart disease. In multiple studies, it has been proven efficient in removing buildup in the arteries, reversing the process of atherosclerosis. It can also improve cholesterol levels and maintain a healthy blood pressure making red palm oil a true superfood for the heart.

Antioxidant power. Antioxidants simply allow the body to detox naturally, and red palm oil is a fantastic addition to any healthy diet for this reason. It can help turn around the negative impact of oxidative stress causing neurological degeneration in addition to improving circulation which can be a factor of Alzheimer’s, Parkinson’s disease and Huntington’s disease.

Just to name a few more selling points:

  • Omega-3’s
  • Highly digestible
  • It may help protect against cancer
  • May offer immune boosting effects
  • Packed with phytonutrients

Palm oil uses

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  • Cooking oil. Palm oil is closer to coconut oil and avocado oil in terms of smoke point which make it great for roasting at high temps and frying foods on high heat. Its high smoke point means that its nutrient profile won’t be compromised by cooking.
  • Supplemental medicine. Like the ancient Pharaohs of Egypt who were known to drink an entire cup of the stuff to ward of illness, you can supplement (with a lesser amount, of course) like you would with coconut oil – it will provide a nice boost of healthy fats, vitamins, and antioxidants.
  • Skin moisturiser. Like coconut oil, red palm oil can be used as a topical treatment for dry skin. Just mix some up with some shea butter and essential oils or use on its own.
  • Sunscreen. Due to its carotene content, red palm oil provides approximately as much protection as sunblock with SPF15. Take the natural route!

The issue with palm oil

sustainable-palm-oil

While palm oil is clearly superior to many refined oils and seed oils, sourcing sustainable palm oil can get a bit tricky.

If you look closely at many food labels, you’ll likely find palm oil and palm kernel oil (not the same!) in a lot of processed foods. That’s because the stuff is cheap and easy to inject into just about anything. Unfortunately, the widespread use of palm oil is doing a lot more damage than it is good. Deforestation is a huge issue impacted by harvesting palm oil which contributes to climate change due to carbon emissions and endangerment of animals, namely orangutans.

To make the issue worse, much of the palm oil we harvest is limited to tropical climates, so the food industry is affecting large areas of land at once. This impacts the environment big time and not just the animals. People in these areas are often subject to child labour while adults are often forced into plantation work under very poor conditions.

How to source sustainable palm oil

People are hard at work ensuring that we have access to sustainable palm oil, and there are now guidelines to follow that certify whether or not it meets the criteria. You can read more on the Roundtable on Sustainable Palm Oil’s website about the steps manufacturers are taking to ensure that we have access to sustainable palm oil, and the criteria that reputable brands’ products meet. Assuming you’re not harvesting the stuff, here are some things you can look for whilst purchasing in the grocery store:

  • Always look for red palm oil which is NOT the same as palm oil – oftentimes palm kernel oil. This stuff is akin to vegetable oil, and it doesn’t have the same nutrient profile by any means.
  • Look for RSPO certified on the label if possible.
  • Always opt for an organic product over a non-organic product.
  • Brands like Alpha Health ProductsNutiva, and Okonatur are selling quality products if you’re looking to get your hands on some palm oil without all the guesswork.

Do you use red palm oil? Share your favorite brands or recipes with us below!

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black-pudding-nutrition-3
All posts, Nutrition

Is Black Pudding Good for You? You Bet!

What is black pudding and what are the nutrition benefits of the stuff? Before you get too excited, we’re not talking about the pudding you might find in a box. Nope, not at all.

We’re talking about black pudding today and its many health benefits. It’s being touted as “the next bacon” and “the superfood of 2018,” so it’s kind of a big deal. Let’s get right into it.

What is black pudding?

Depending on where you live, you might already be familiar with black pudding. In case you’re not, black pudding is a type of blood sausage. It’s most commonly consumed in Ireland, Great Britain and other parts of Europe.

So, what are black pudding’s secret ingredients? Pork fat, oatmeal, and pig’s blood. Appetising, huh? Don’t knock it ’til you try it.

black-pudding-nutrition

Black pudding nutrition

As you might be able to deduce, black pudding fits into the high fat, low carb mold that is oh-so-popular, taking it one step ahead to get to superfood status. But that’s not all! It’s quite nutritious, too.

Blood is bloody good for you. Beyond the “yuck” factor that might be holding you back from digging into something made of blood, think of all the nutrients you could be getting.

In fact, blood is quite similar to eggs. It can even be used as a substitute as it cooks in a similar way to eggs, especially as an emulsifier. Beyond that, they have similar nutritional compounds, namely in their protein content.

Finally, blood contains iron which many people are deficient in. This is especially beneficial for those who are at risk for anaemia or perimenopausal women. Blood might actually be one of the best dietary sources of the stuff. Blood also provides you with your daily dose of zinc.

black-pudding-nutrition-1

Per 100 gram serving… you’ll also be packing in around 15% of your daily recommended values of vitamin D and vitamin B-12. These vitamins are quite difficult to get in our diets with the exception of some red meat and fish, so eat up!

Black pudding is also quite high in protein, coming in around 15 grams per 4 slices of the stuff.

Don’t fear the fat

Of all the black pudding ingredients, you might be keen to call oatmeal the healthiest of them all. Pork fat, when sourced from pastured animals, can be pretty good for you though.

First, consider the difference between polyunsaturated fatty acids in conventionally raised pork (most pork in the U.S.) and pastured pigs; approximately 8.7% to 32% according to the Weston A. Price Foundation. Bottom line?

Quality animal products = quality fat providing omega-3’s and some serious brain fuel.

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That said, black pudding does pack a calorie punch due to its high fat content. While it’s highly satiating and packs in some nutrient power, it’s best eaten in moderation like most rich foods.

How to cook blood sausage

Like most sausages, you can get away with minimal prep here. Traditionally, blood sausage or black pudding is prepared by slicing the sausage into rounds and frying it in a pan.

It’s often served alongside the traditional English fry-up including but not limited to bacon, fried eggs, beans, toast and tomatoes. If it’s your first time working with the stuff, simply pair it with your favorite breakfast staples.

We have a few more interesting black pudding recipes for you to embrace this “superfood” with.

  • Want to get on board with making your own blood sausage? This recipe takes you through step by step using barley in place of oatmeal.
  • Looking for grain-free blood sausage? While it might be fairly simple to put your own spin on the stuff, this version includes a bit of fruit and omits grains altogether.
  • Toss some cooked black pudding into a spring salad to add some contrast and flavour like this simple recipe.
  • Opt for a dinner treat with this decadent combo of black pudding and scallops topped with minted pea puree.

Are you a fan or not? Are you hesitant to try black pudding still? What’s your favourite blood sausage dish? Share below!

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All posts, Recipes

10 Nutritious & Tasty Omelette Fillings

Let’s talk about stepping up your omelette game.

First thing’s first: master your flip! Otherwise, these healthy omelette fillings will work well tossed in with scrambled eggs just fine. Next step: get creative. Egg dishes are the perfect vessel for more veggies, especially greens.

As a disclaimer, ALL of these combinations will take well to a handful of greens! An omelette is a blank canvas for a nutritious breakfast on the go or a brunch party spectacular.

Whether you’re fueling up for a long day or entertaining, these dynamic duos (and trios!) will take your egg mastery to the next level.Tasty omelette fillings

Peas & feta

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Step into spring with this seasonally appropriate omelette. Frozen peas are budget-friendly and often a staple in the freezer. They’re jam-packed with vitamin K, fibre, and vitamin B1 amongst other vitamins and minerals.

Feta adds an appropriate tang that complements these little legumes.

Take it a step further: If you’re sensitive to peas, try asparagus or zucchini in place of them (or add some in addition). Pack a flavor punch with a few sprigs of fresh mint.

Try this fab looking pea, feta & mint omelette from Delicious Magazine

Sweet potatoes or butternut squash

omelette-fillings-3

Oftentimes, we serve starch on the side of our eggs. Think hash browns or buttered toast. Instead of bothering with the hassle of finely grating those potatoes, opt for healthier starches like sweet potato and butternut squash.

They’re loaded with beta-carotene hence the orange color, and they both contain a fair amount of vitamin C. Butternut squash is far less starchy than potatoes and even sweets, so it’s the perfect hash brown sub if you’re watching carbs.

Take it a step further: Add in some fresh goat cheese if you tolerate dairy well. It will help bring out the natural sweetness in the veggies.

Try this roasted sweet potato & bacon omelette from Eat Drink Paleo

Avocado & salsa

omelette-fillings-5

Who needs chips when you have eggs? If you’re feeling like tacos in the AM, these fillings can satisfy your craving for a big ol’ burrito. Avocado will lend its healthy fats to help you feel full and energised throughout the entire morning, easily tiding you over ’til lunch rolls around.

Fresh salsa (props if it’s homemade) will give it the kick you need. I also love Arriba fire roasted Mexican salsa.

Take it a step further: Add in some leftovers! Pulled pork, grilled chicken, or ground beef will complete your taco omelette. If you’re feeling extra crazy, add a dollop of grass-fed sour cream or cheese.

Apples & almond butter

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Omelette fillings aren’t limited to just savoury items. If you’re feeling pancakes but not feeling the effort it takes to make ’em – especially if you’re trying to make a healthier version!

Fear not – a sweet omelette can nix your sugar cravings and fuel your morning the right way. Can’t say the same for waffles, huh?

Chop up an apple and fry in a bit of coconut oil with cinnamon on top and place inside the omelette with a scoop of healthy fats from almond butter.

Take it a step further: Not sweet enough? Drizzle a little grade B maple syrup on top.

Salmon & cream cheese

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Before you stop at the bagel shop on your way out the door, think about adding this combination to your omelette instead. Salmon packs in healthy fats, omega-3’s and even a little vitamin D to make for a super-satisfying breakfast plate.

A few eggs in place of a carb-heavy bagel turns your standard lox into something a bit more diet-friendly. Use fresh salmon or smoked.

Take it a step further: Sprinkle some capers in there. If you don’t tolerate dairy well, replace the cream cheese with 1/4 or 1/2 avocado to boost the healthy fats.

Mushrooms & onion

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Get your fungus on! Mushrooms contain loads of health benefits (you can read all about Reishi mushrooms here) as they contain selenium, some plant protein, and loads of antioxidants.

A little red onion keeps this omelette straight-forward and simple. Prep mushrooms and onion ahead of time by roasting and slicing ’em to easily add them to any egg dish your heart desires.

Take it a step further: This combination is versatile taking to most varieties of cheese, other veggies, and fresh herbs quite well.

Ham and cheddar

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Another easy, no-prep option is using some uncured, nitrate-free deli meat to spice up your omelette. This classic combination turns your eggs into something reminiscent of a sandwich.

Try sourcing cheddar from a clean and sustainable animal source, or use your favorite cheese instead. Provolone, swiss, and Pepperjack would make nice substitutions.

Take it a step further: Add in a handful of spinach to add some mighty green power and extra nutrients to your breakfast.

Strawberries & cream

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Yet another sweet omelette! Berries and cream (and maybe a little chocolate) can curb your sweet tooth with this inventive omelette idea. Add fresh chopped strawberries to your omelette, and whisk your eggs with a bit of full-fat coconut milk for a dreamy, creamy egg breakfast.

You can also opt to whisk in a bit of raw cacao powder if you’re giving into your inner chocoholic.

Take it a step further: Use frozen mixed berries and melt them down in a pan to make a luscious berry sauce for your omelette. Add some chia seeds which will thicken up, making it like a jam.

Brussels sprouts & bacon

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The trick to learning to love brussel sprouts? Eating them with bacon! This side dish is easily prepared ahead of time during a batch cooking session. You can roast or sauté them together.

Shred the brussel sprouts for an easy addition to your omelette. They are an excellent source of vitamin C and vitamin K. And what’s breakfast without bacon? Once again, fueling up with healthy fats should be a breakfast ritual.

Take it a step further: Add in a dollop of goat’s cheese or cheddar to boost flavor.

Tomatoes & mozzarella

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Turn your omelette into a caprese salad with eggs! There’s nothing quite as dreamy as the simple Italian-inspired combination of tomatoes and fresh mozzarella.

You can also incorporate some roasted or sautéed eggplant into this dish to pack in the veggies first thing in the morning. Eggplant is rich in dietary fiber, vitamin B1, and copper.

Take it a step further: Drizzle with a quality olive oil and include fresh basil for a true Caprese feel. Oh, and don’t forget the balsamic!

What are YOUR go-to omelette fillings and egg recipes? Share below!

Pin these ideas for later from here

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All posts, Health & Wellness

The Health Benefits of Reishi Mushrooms

Today’s guest blog post comes from Kate at Real Food RN. She’s a nurse, mom, and real food enthusiast. She’s been an RN for ten years now, and she also studied at the Institute of Integrative Nutrition.

Her frustration with a lack of focus in the medical field towards diet and nutrition lead her to recipe development, all things healthy living, and more. Today, we’re talking all about the health benefits of mushrooms, specifically, the reishi mushroom.

health-benefits-of-mushrooms-4You may not want to toss your next salad with some reishi mushrooms (yeah, they are really bitter), but when you hear what all this little ‘shroom can do, you may decide to add it to your supplement regiment!

The reishi mushroom, also known as gandoderma and lingzhi mushroom, has been a staple in Eastern medicine since, well, forever, but as is often the case, the West was slower in recognizing its healing properties.

Now, with numerous medical studies completed, the reishi mushroom is being hailed as the “mushroom of immortality.” Sounds too good to be true, doesn’t it?

But scientific studies, along with astounding proof from Eastern medical treatments, make a solid case for the benefits of this fungus.

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The benefits of reishi mushrooms

Heading the top of the list of benefits, reishi is used as a cancer treatment. In fact, the results of using reishi to banish cancer have been so remarkable that the Japanese have officially included it in their list of cancer treatments.

As a known immuno stimulant, reishi boosts the body’s immune system, as well as slowing down tumor and cancer cell growth, allowing the body to more effectively fight off the disease.

And reishi is used for many other health issues besides cancer. Mainly due to its ability to stimulate the immune system, it has been found hugely beneficial to those with Epstein-Barr, HIV, chronic bronchitis,leaky-gut syndrome and other chronic infectious diseases.

It is also used as a diuretic, and is known to cure insomnia and lower cholesterol and triglycerides. Due to its ability to lower the levels of cholesterol and triglycerides in the blood, the reishi mushroom is well-known to assist in the fight against heart disease and stroke.

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Reishi’s disease-fighting power

How does this one little fungus manage to fight off some of the Western world’s most pervasive diseases? According to Eastern medical science, if the body has an imbalance of some sort, illness or “dis-ease” occurs as it attempts to regain its balance.

Imbalance can occur in the body through physical, emotional or energetic issues, such as viruses, infections, stress or anxiety.

It seems that no matter what form the threat to the body’s balance takes, the reishi mushroom aids in fighting against the threat to bring the body back to its natural state of equilibrium. Because reishi gets to the root of the cause of disease, it benefits a wide variety of illnesses.

Let’s simplify things

Want a more Western medical explanation? Let’s use cardiovascular disease as an example. Reishi provides amazing prevention from this killer because of the high number of heart-healthy substances it contains.

These include ganoderic acids, coumarin, mannitol, polysaccharides and sterols. Medical experts believe ganoderic acids, for example, lower triglycerides in the bloodstream, lower blood pressure, reduce platelet “tackiness,” remove excess cholesterol from the blood, and even aid in correcting arrhythmia.

Reishi also assists those who have chronic illnesses such as allergies and arthritis. It is used to improve sleep, relieve anxiety, improve memory and focus as well.

So yes, just about anything that ails you, reishi can help your body fight. Nevertheless, there is a large discrepancy in the recommended daily dose, so it’s important to discuss taking this natural supplement with your doctor or naturopath, as there are some known side effects.

Overall, though, reishi seems to have truly earned its title of “mushroom of immortality.”

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How to use reishi mushrooms

I personally consume reishi mushrooms every day. I drink them! Yep, I drink mushroom tea and coffee so I can experience the benefits of the mushrooms and also enjoy a tasty beverage.

Every morning, I brew up a pitcher of tea (one tea bag makes an entire pitcher!) and I drink it throughout the day. This is also how I make sure that I am consuming more liquids, because with three little kiddos I often times forget to drink enough water!

I also start my day with my mushroom coffee. I am very sensitive to caffeine, it can give me bad anxiety. So, for that reason I rarely drank coffee….but I wanted to so bad! Then, I found this mushroom coffee at my chiropractor’s office.

She explained how amazing it was to consume for its health benefits, and also that the mushrooms helped to modulate that caffeine stress response that I always experienced! So, now I can drink coffee every day with no issues. It’s awesome!

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Reishi mushroom recipes

If you want to learn more about the coffee, check out THIS PAGE where there is a list of all of the mushroom products you can try. I also take their mushroom supplement called “Calm”, because, ya know, motherhood!!!

If you want to try some for yourself, go to THIS PAGE and click on “shop now” at the top right of the page

I like to experiment with different recipes for my coffee and I often add a sachet of the coffee to different chocolate desserts that I make. It is really tasty in my flourless chocolate cake, and it adds some health benefits too! There you go, healthy flourless chocolate cake. You’re welcome!

I also brew our kombucha using the mushroom tea, HERE is my recipe and a video how-to.

If you want to learn more, HERE is some great information about the mushrooms, right from the source!

Follow Kate on Instagram to see all of the different ways that she’s experimenting with getting the health benefits of mushrooms into her daily regimen!

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All posts, Nutrition

Eat Like a Model – Take it From this Celebrity Chef!

Ah, the secret life of celebrities.

While these are the people we wish we could be sometimes, that doesn’t necessarily mean they have it as easy as we think. While they have enough stored up in the bank to take lavish beach vacations more often than the average guy or gal, celebrities are often traveling for work more often than we’d like to.

Moreover, these celebrities – especially models and athletes like Gisele Bundchen and Tom Brady – rely on their aesthetic appeal to keep raking in the dough. That’s a lot of pressure, right? Beyond looks, here are a few pointers you can take away from this superfood-centric celebrity duo’s diets.

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Considering their focus on health, especially while traveling and working hard, these are the experts when it comes to eating healthy during hectic and busy times.

Tom Brady, the most famous quarterback in the NFL and wife Gisele Bundchen, the highest paid model in the world, have a luxury most of us don’t – people to plan and cook their meals for them. If only, huh? When they’re at home in Costa Rica, they have chef Allen Campbell to whip up veggie-centric dishes for the couple.

Don’t be fooled, though – they don’t always eat raw or vegetarian. They place plenty of emphasis on important aspects of the diet like cooking oils and nightshades (white potatoes, eggplant, tomatoes and chilli). The couple adapts based on location. Since they live in a tropical region, it only makes sense that the healthiest and most sustainable food choices are centred around fresh produce.

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Here’s the no-no list for this celebrity diet:

  • White sugar
  • White flour
  • MSG
  • Coffee
  • Caffeine
  • Dairy
  • Fungus

Pretty healthy, right? Tom is known to avoid nightshades since they can cause inflammation in some people, and he isn’t so big on fruit either.

With the kids in the house, there’s a lot of dehydration going on. Snacks include organic fruit leather and additions of superfoods like spirulina. Gotta start ’em young! The couple tends to feed the kids exactly what they eat with the addition of more fruits and snacks.

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So, what does this couple tuck into? 80% of the diet is made up of fresh, organic vegetables while the remaining 20% is made up of whole grains or pseudograins like buckwheat and quinoa. They also include pastured and grass-fed meats for a protein boost.

The trick to staying on track? Figuring out some comforting foods to “indulge” in here and there. Gisele’s chef explains that her version of comfort food is, ‘a quinoa dish with wilted greens and garlic, toasted in coconut oil garnished with some toasted almonds, or a cashew sauce with lime curry, lemongrass, and a little bit of ginger.’

The trick? Making a bounty bowl, of course, because everything tastes better (and more cozy) in a bowl.

Their personal chef Allen Campbell explains his philosophy which we can all draw from:

“My philosophy starts in my own life, and with my own lifestyle and eating habits. I make conscious decisions to buy local and organic, and to stay away from GMOs, and to think about the future of the planet and the future of humans.”

The moral of the story? Keep it simple! Maybe you aren’t going for pro-athlete or Victoria’s Secret model, but if you’re looking to improve your health by looking and feeling your best, this is a celebrity diet worth taking notes from.

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