Cinnamon Maple Meringue Cookie Recipe

Meringue cookies are one of those “fancy” cookies that is often overlooked because it seems too complicated. This is probably due to the fact that it has its roots in French, Italian, and Swiss baking and that alone is enough to intimidate a novice baker. But meringue is actually very simple and straightforward to make with impressive results.

Are Meringue Cookies Gluten Free?

Meringue is basically just egg whites, sugar, and a stabilizer. No gluten. Depending on which type of meringue you’re making, there may be other ingredients added, but those 3 are the basics.

How Meringue Cookies Are Made

Meringue cookies are based on the Swiss meringue method of whisking over a double-boiler and then whisking until thick and glossy, like marshmallow cream.

Once you’ve achieved the perfect meringue consistency, you can then pipe the meringue into any shape before drying out in the oven on a very low heat. The drying-out process can be a little difficult if you are impatient, but it’s not something to be rushed. You want to dry them, not cook them.

Are Meringue Cookies Fat Free?

Due to the fact that the presence of fats (ie: egg yolks) in meringue will cause the egg whites to deflate, and therefore never really able to achieve their trademark pillow-like texture, meringue is a naturally fat-free food. This is why it’s extremely important not to get even a speck of yolk in your egg whites when separating your eggs.

I often think of meringues as being a little too sophisticated to serve to my kids, but they beg to differ. Every time I make these, they are right there at the oven waiting for a taste. And trying to keep little hands out of the cookies once they’re completely dried out is basically impossible. They love the combination of maple and cinnamon in these fun-to-eat treats.

Maple Meringue Cookies

Meringues are also a fun departure from the standard Christmas cookie for your annual cookie swap. Just 2 egg whites and 1/2 cup of maple syrup turns into 70-80 meringues. That’s a pretty decent ROI, and if you’re using a KitchenAid stand mixer, you could double the recipe and have meringues all week long. Who wouldn’t want that?

Recipe: Cinnamon Maple Meringues {refined-sugar-free}

By Kendra Benson  Cookies, Dessert, Gluten-Free, Kids, Vegetarian  Baking, Mixing, Simmering

December 10, 2016

Meringues are one of those cookies that look really fancy and complicated but are actually fairly easy to accomplish. With just a few of ingredients and a little patience, you can show off your master culinary skills with these crunchy, pillowy treats.

View more images and read the blog post

• Prep: 20 mins
• Cook: 2 hrs 30 mins
• Yields: Approx. 70-80 (1-inch) Meringues

Ingredients

2 Egg Whites (reserve the yolks to make some eggnog or pudding)

1/2 cup Pure Maple Syrup

Pinch of Real Salt

1-1/4 tsp Ground Ceylon Cinnamon (plus more for dusting)

Ground Nutmeg (for dusting)

Directions

1In a medium pot, bring a couple inches of water to a low simmer.

2In a large heatproof bowl (I use my KitchenAid stand mixer bowl or a glass mixing bowl), add the egg whites, maple syrup, and salt. Place bowl over the simmering water, making sure the bowl doesn't touch the water.

3Whisk the egg whites over the simmering water until the mixture is warm to the touch. This may take about 3-5 minutes, depending on how low your simmer is. Remove from heat.

4Right away, start beating the egg whites on high speed using the whisk attachment on the stand mixer.

5Beat until the egg whites have turned thick and shiny (like marshmallow creme) with stiff peaks. This takes about 3 minutes with my KitchenAid.

6Gently fold in the cinnamon with a silicone spatula to combine evenly.

7Line a cookie sheet with parchment paper and preheat the oven to 200°F.

8Transfer meringue to a piping bag fitted with a large open star tip (or tip of your choice) and pipe cookies onto the parchment lined baking sheet. I make my meringues on the smaller side, about 1" diameter, but get creative if you want a different piping tip/shape/size.

9Sprinkle just a tiny bit of nutmeg and ground cinnamon on top of each meringue. I prefer to grate fresh nutmeg.

10Bake in the preheated oven for about 1-1/2 to 2 hours, or until dry to the touch. Turn off the oven, crack the oven door with a wooden spoon, and leave the meringues in for 1 more hour to finish drying them out.

11Keep in mind that humidity affects meringues. These are best made on low-humidity days. Winter is the best season for making meringues and ensuring they dry out completely.

Storing

1Meringues are destroyed by humid environments. Store in an airtight container at room temperature. So long as they are kept airtight, they should last for weeks.

2These are delicious eaten on their own or used as decoration on the Grain-Free Chocolate Mud Cake.

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Paleo Minestrone Soup Recipe

If you’ve ever had a classic minestrone soup, you probably noticed the addition of noodles, orzo, or rice to the base vegetable soup. Minestrone is one of those recipes that traditionally doesn’t have an exact set of ingredients, as it’s usually made with whatever vegetables and ingredients are readily on hand. But the base is always a broth, vegetables, beans, and some sort of starch.

Whole30 Minestrone Soup

Given that paleo food is made without legumes and grains, this cuts out about half of minestrone ingredients. Fortunately, the flavor of this minestrone soup (which can be prepared in either a slowcooker or a pressure cooker) makes up for the fact that there are no beans or noodles. This is a hearty, flavorful, paleo vegetable minestrone soup (though we like to add meat)… and the leftovers can feed your family for days.

A Paleo Vegetable Soup Recipe

We have enjoyed this soup both with and without the addition of the pork sausage, so it is both Whole30 and vegan friendly. This minestrone soup tastes even better than the endless soup from a certain chain restaurant, and you can make your own endless salad to go along with it.

Traditional Cooking Methods

With classic minestrone, there’s no fixed (or official) recipe. This means that Minestrone will vary widely across the world depending on traditional cooking methods, ingredients, and season (what veggies are in season). Minestrone sometimes ranges from a thick and dense consistency with boiled-down vegetables, to a more broth heavy soup with large quantities of diced and lightly cooked vegetables. Our version is meant to be a delicious mix of broth and diced veggies with meat.

A Substantial Soup

In modern Italian there are three words corresponding to the English word ‘soup’: zuppa, which is used in the sense of tomato soup, or fish soup; minestra, which is used in the sense of a more substantial soup such as a vegetable soup, and also for ‘dry’ soups, namely pasta dishes; and minestrone, which means a very substantial or large soup or stew, though the meaning has now come to be associated with this particular dish.

Recipe: Crockpot Paleo Minestrone Soup

By Kendra Benson  Gluten-Free, Kids, Main Dish, Whole30®  Pressure Cooking, Slow Cooking

December 12, 2016

All the taste of your favorite Italian restaurant soup, none of the grains and added sugars. Just add a salad and you've got a perfect dinner for the whole family.

View more images and read the blog post

• Prep: 20 mins
• Cook: 8 hrs
• Yields: Serves: 6-8

Ingredients

2 Tbsp Olive Oil

1 Yellow Sweet Potato, diced

1 cup Carrots, diced

2 Celery Stalks, diced

2 Zucchini Squash, diced

2 Shallots, diced

2 cloves Garlic, minced

28 oz Chicken or Vegetable Broth

28 oz can Diced Tomatoes w/ Juice

1/2 cup Frozen Spinach (no need to thaw) -or- 1 cup packed Fresh Spinach, chopped

2 Bay Leaves

2 tsp Oregano

1 tsp Basil

1 tsp Parsley

1/4 tsp Cayenne Pepper

1/4 tsp Sea Salt

1-1/2 lb Ground Pork Sausage, cooked and crumbled (leave out for vegan option)

Directions

1Place the olive oil in the bottom of a crock pot or pressure cooker (we love the Instant Pot).

2Add the prepared sweet potatoes, carrots, celery, zucchini, shallots, and garlic to the crock pot.

3Pour in the chicken/vegetable broth.

4Add the entire can of diced tomatoes, the spinach, oregano, basil, parsley, cayenne, salt, and crumbled pork.

5Stir everything together, add the bay leaves, cover, and cook on low for 6-8 hours (I prefer 8 hours) or use the Soups/Stew setting on the Instant Pot.

6Remove bay leaves before serving.

7Store leftovers in the fridge for up to a week or freeze in individual portions for up to 6 months.

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Easy Pear Galette Recipe

A galette is a term used in French cuisine and is basically a freeform pie that is made on a flat surface and not in an actual pie plate. One of the benefits to making a galette (or ‘rustic tart’, as they are also known) rather than a pie is that they are expected to look imperfect, rustic, and slightly messy. This is perfect for when you need an impressive dessert but are low on time, or are new to pie-making.

The Minimalist Galette

While fruit pies are typically piled high with filling, galettes are quite the opposite. They are the low-key, minimalist cousin of the pie. With a crust that is rolled to 1/8″ thick and filling that is piled about an inch high, this rustic pear Galette is a low-profile dessert that is just enough to satisfy that post-dinner sweet tooth.

Maple Sugar

Rather than the heavily processed white sugar usually found in pie and tart fillings, this subtly sweet pear galette uses maple sugar for 2 reasons:

1. Flavor, because maple wins over sickeningly sweet white sugar any day
2. It is a cleaner, more natural ingredient

Paleo Galettes, a Truly Delicious Dessert

The galette in these photos has a sprinkling of organic cane sugar on the egg-washed crust. Because it’s such a small amount of sugar, and it adds interest to the look of the galette, I’m personally okay with it. However, the cane sugar can be replaced with extra maple sugar, it will just have a slightly different appearance and texture.

For Thanksgiving, I made a Paleo Apple Pie and because I made a lattice-top pattern instead of using a solid crust top, there was a substantial amount of pie crust leftover. Then a box of beautiful Harry & David pears arrived on our doorstep (thanks, Aunt Deb!) and it was like a sign. I’ve been wanting to make a galette for a while and that was just the motivation I needed.

If you’re primal, or simply just trying to avoid grains or gluten, but dairy is still on the menu, definitely add a dollop of sweetened whipped cream to your slice. But if you’re strict paleo and dairy-free, try this stabilized dairy-free whipped coconut cream from the Spunky Coconut.

Recipe: Rustic Pear Galette

By Kendra Benson  Bars, Breakfast, Dessert, Gluten-Free, Vegetarian  Baking, Mixing

December 18, 2016

Ingredients

1 batch Brittany Angell's Copycat "Pillsbury" Pie Crust (replace the butter with more shortening to keep this dairy-free)

2-3 Tbsp Orange Marmalade, no added sugar

2 large Pears

1 tsp Lemon Juice

2 Tbsp Arrowroot or Tapioca Starch

1/4 tsp Salt

3 Tbsp Maple Sugar

1 tsp Cinnamon

1/8 tsp Nutmeg

1 Egg, whisked

Organic Cane Sugar (optional)

Directions

1Preheat the oven to 400°F.

2Prepare the crust according to the directions. Roll it out in a circle to about 1/8" thick on a piece of parchment paper on a baking sheet or pizza stone. Spread the marmalade in a thin layer on the rolled out crust, leaving an inch around the edge. Set aside.

3Peel and core the pears. Cut in half and then thinly slice them. Set aside 1/4 of the pear slices.

4In a bowl, mix 3/4 of the pear slices, lemon juice, starch, salt, maple sugar, cinnamon, and nutmeg. Stir gently to completely coat the pear slices. Using a slotted spoon, scoop the pears out of the bowl and spread them out in the center of the prepared crust, leaving a space of 3-4 inches between the pears and the edge.

5Lay the remaining 1/4 pear slices in a decorative pattern on top of the filling. Sprinkle with additional cinnamon, if desired.

6Very gently, fold the edges over the top of the pears, overlapping sections as you go. Brush the whisked egg onto the pie crust and sprinkle with raw sugar, if desired.

7Bake in the preheated oven for 25 minutes, or until the crust is golden brown and the pears are soft.

8Remove from oven and let cool for about 10-15 minutes before serving. This allows the filling to firm up so it isn't runny when you cut into it.

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Dill Dip Recipe

Dill is an often under-utilized herb because it is most commonly associated with pickles and not much else. But in cultures outside of America, it is widely used in a variety of dishes.

Dill is originally from Germany and is best used fresh since it loses it’s flavor quickly. Fortunately, if you’re unable to get your hands on fresh herbs, freeze-dried is the next best thing.

We always keep freeze-dried dill, chives, and red onions on hand (though, fresh dill dip is best). This makes it easy to toss them into soups, salad dressings, and dips without having to worry about having the fresh stuff on hand and it cuts prep time significantly.

This dill dip is our favorite when added to sour cream and used as a chip dip. If you don’t (or can’t) eat dairy, it’s equally delicious when mixed into our Paleo Lime Mayo (dill dip with mayo) and used as a spread on a lettuce wrap sandwich. Other options include: yogurt dill dip, dill dip with cream cheese.

Fresh Dill Dip Blend

Don’t buy those packets of hidden valley dill dip or any of the other options at the store. They’re mass produced and you can never be too sure what the ingredients actually are. When you create your own option it’ll store well and you’ll always know exactly what you’re eating.

Recipe: Dill Dip Seasoning Blend

By Kendra Benson  Condiment, Gluten-Free, Keto, Primal, Side Dish, Vegetarian, Whole30®  Mixing

December 23, 2016

This seasoning blend is a staple in our kitchen. It makes a delicious dipping sauce and spread for veggies or crackers.

View more images and read the blog post

Ingredients

2 tsp Freeze-Dried Dill

1-1/2 tsp Sea Salt

1 tsp Ground Mustard

1 tsp Freeze-Dried Chives

1 tsp Parsley

1/2 tsp Freeze-Dried Red Onions

1/4 tsp Garlic Powder

1/4 tsp Onion Powder

Directions

1Combine all ingredients together.

2Store in an airtight glass jar in the refrigerator for up to one year.

3Mix 2-3 tsp per cup of preferred base (Greek yogurt, mayo, cream cheese, or sour cream are some of our favorites).

4Alternately, add 1-2 Tbsp (to taste) in place of the seasoning in the Paleo Ranch Dressing.

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Keto Coconut Pancakes Recipe

Last year, after some careful consideration, I decided to see if keto was right for me. What I didn’t do before making this decision was a lot of research. I found out what macros I needed for my weight and activity level and then just dove in. Without the research and right tools, I turned to dairy and nuts to get the bulk of my fats. No surprise that my gut hated me and I didn’t have good results.

This time, I’ve done much more research, have far more resources and supplements on-hand, and am ready to do this. Of course, my main concern, being the sugar-addict that I sometimes am, was what sort of “treats” I was allowed to eat. Turns out, if you’re eating the proper amount of macros, the fats will keep you satiated enough that you won’t really crave those sweets.

Easy Coconut Flour Pancakes

However, sometimes you just want pancakes smothered in a decadent sauce, and that’s where this recipe comes in handy. These low carb coconut flour pancakes can be made either with or without dairy and has no tree-nuts. If you’re curious about whether coconuts are “tree-nuts” this is what the American College of Allergy, Asthma, and Immunology has to say on the matter:

Coconut is not a botanical nut; it is classified as a fruit, even though the Food and Drug Administration recognizes coconut as a tree nut. While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut. If you are allergic to tree nuts, talk to your allergist before adding coconut to your diet.

Keto Caramel Sauce

Think of this as keto pancake syrup! I will readily admit that I have not made the Keto Caramel Sauce with ghee in place of butter, so I can’t offer much advice on that yet. The butter needs to simmer and brown, and since ghee is already clarified butter, I’m not sure it will be able to do the same thing. If you are able to tolerate dairy at all, go ahead and give the caramel sauce a try. My gut isn’t big on dairy, but can tolerate small amounts of Kerrygold butter here and there.

If dairy is completely off the table, these pancakes are also delicious when topped with unsweetened almond butter, melted coconut butter, or a handful of blueberries.

Pancakes with Coconut Flour (Treat)

Also, I wouldn’t suggest you eat these pancakes for breakfast every day if you’re serious about the keto diet. It’s a nice treat and break from the norm every now and then, but not a staple to be eaten daily. We love to eat these easy low carb pancakes with a fried egg and some bacon.

Recipe: Keto Coconut Pancakes {primal; dairy-free option}

By Kendra Benson

January 18, 2017

With only 1.9g net carbs per pancake, this is an excellent keto breakfast to splurge on every now and then. Perfect for breaking up the monotony of eggs every day.

View more images and read the blog post

• Prep: 5 mins
• Cook: 10 mins
• Yields: 7 4-in pancakes

Ingredients

Pancakes

1/4 cup Grass-Fed Butter or Ghee, melted

1/4 cup Full-Fat Coconut Milk

1/4 tsp Salt

4 Eggs

1 tsp Pure Vanilla Extract

1/4 cup Coconut Flour

1/2 tsp Baking Powder

Extra Butter/Ghee or Avocado Oil, for the skillet

Optional Toppings

Keto Caramel Sauce (see below)

Butter/Ghee

Almond Butter (Homemade or Store-Bought)

Blueberries

Melted Coconut Butter

Keto Caramel Sauce

1/4 cup Grass-Fed Butter

1/4 cup Full-Fat Coconut Milk

Pinch of Salt

1/2 tsp Pure Vanilla Extract

Directions

Pancakes

1Heat a little butter/ghee/avocado oil in a non-stick skillet over medium heat.

2In a medium bowl, whisk together the butter/ghee, coconut milk, salt, eggs, and vanilla until smooth. Add in the coconut flour and baking powder and whisk until no lumps remain.

3Using a large cookie scoop, pour the batter into the heated skillet. Cook about 1 minute, or until bubbles start to rise to the surface and the edges are lightly browned. Flip and cook another minute on the other side.

4In between batches, add a little bit of butter/ghee/avocado oil to make the pancakes edges crispy.

5Serve warm with your desired toppings. Best eaten the same day.

Keto Caramel Sauce (enough for 6-7 pancakes)

1In a small saucepan, melt the butter over low heat until it is bubbly and lightly browned.

2Add the coconut milk and stir until combined (it will want to separate, just keep stirring). Continue cooking over low heat, bringing it to a low boil. Let it boil until it thickens to your desired consistency. Remove from heat and stir in salt and vanilla.

3Use the same day. If stored in the fridge, it will harden and will not remelt easily.

Keto Caramel Sauce Nutrition Facts (serving size: 1 Tbsp)

• Calories - 63.6
• Total Fat - 6.8 g
• Carbs - 0.3 g
• Dietary Fiber - 0
• Protein - 0.1 g

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Nutrition Facts

Serving Size1 pancake

Calories132.5

Sodium210.5 mg

Potassium40.4 mg

Protein4.3 g

Cholesterol123.4 mg

Sugar0.3 g

Total Fat11.0 g

Saturated Fat6.8 g

Polyunsaturated Fat0.6 g

Monounsaturated Fat1.0 g

Total Carbohydrates3.6 g

Dietary Fiber1.7 g

We hope you enjoy these Keto Coconut Pancakes – Let us know in the comments!

Paleo Protein Powder

A while back, shortly after our chickens started laying eggs, the kids started complaining about having eggs for breakfast every day. They would eat them, but they weren’t always happy about it. I’m not necessarily a morning person, so I sleep in more than I should and give myself very little time to make something more fancy than scrambled eggs most days.

My son is the worst offender when it comes to finishing his egg breakfast, and he’s always asking to have our protein instead. The solution was simple, make him his very own protein powder that he could make himself. You can’t go wrong with a peanut butter/chocolate drink before school, plus he’s got a little pride in being able to make his own food.

Easy, Homemade Protein Powder

This powder is really easy to throw together and can be adjusted for any quantity. Rather than exact measurements, it’s written out in “parts” so you can make as little or as much as you want. I usually use an entire canister of hemp protein powder and use that as the base of my ratios. It perfectly fills the container I use for the protein powder and lasts a long time around here.

And if you’re nut free, simply leave out the peanut butter powder. Depending on what I remembered to put in my Thrive Market box for the month, I sometimes leave it out and he loves it all the same.

4-Ingredient Vegan Chocolate Protein {nut-free option}

By Kendra Benson

January 31, 2017

• Prep: 5 mins

Ingredients

2 parts Hemp Protein Powder

1 part Coconut Sugar

1 part Unsweetened Cocoa Powder

1 part Powdered Peanut Butter (optional)

Directions

1Add all ingredients to a large bowl and whisk together until fully incorporated.

2Use 1/4 cup of protein powder mix per 6-8 oz of dairy-free milk or water.

3Alternately, add to a blender with some dairy-free milk, ice, and a banana for a delicious smoothie.

4Store in an airtight container at room temperature.

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Nutrition Facts

Serving Size1/4 cup

Calories114

Sodium0 mg

Potassium43.6 mg

Protein7.2 g

Sugar10.2 g

Total Fat3.0 g

Saturated Fat0.8 g

Total Carbohydrates19.6 g

Dietary Fiber8.0 g

Strawberry Lemonade Larabar-style Recipe

Variations on Larabar-style snacks are probably one of my favorite treats to create. They are easy to make and fun to come up with new flavor combinations. The best part about this particular flavor combination is that you don’t have to wait for strawberries to be in season to make them.

Freeze-dried Strawberries

Freeze-dried fruit tends to be known as way too expensive. Rightfully so, because it usually is. So to avoid paying the excessive costs of tiny bags of freeze-dried strawberries, we like to buy the #10 cans of food storage freeze-dried fruit. We use them in trail-mix, “faux”tmeal, or just eat them plain.

These are perfect little snacks to toss in kids’ lunchboxes, as after-school snacks, hiking/camping snacks, or when you need a quick boost in energy.

They are best stored in the fridge, but they can certainly handle being at room temperature for a few hours if you need to take them with you. They just tend to get a little softer as a result.

Strawberry Lemonade Bites

By Kendra Benson

February 11, 2017

• Prep: 15 mins
• Yields: 24 Bites

Ingredients

1-1/2 cups Raw, Unsalted Cashews

10 Medjool Dates, pitted

1 cup Freeze-Dried Strawberries

1/8 tsp Salt

1 tsp Pure Vanilla Extract

1 Tbsp Lemon Juice

Zest of 1/2 Small Lemon (optional, but highly recommended)

Extra Water, if needed

Directions

1In the bowl of a food processor fitted with the blade attachment, add the cashews, dates (make sure you've remove ALL pits), strawberries, and salt.

2Pulse until the mixture is crumbly and the cashews have been chopped up into crumbs.

3While still running the food processor, add the vanilla extract and the lemon juice. The mixture should combine and be easy to form into balls. If it is still too crumbly, add a little water (less than a teaspoon at a time) until the mixture is moldable and holds together.

4Using a small cookie scoop, scoop out the mixture and roll into smooth balls.

5Store in the refrigerator for a few weeks (if they last that long).

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Nutrition Facts

Serving Size1 Bite

Calories73.9

Sodium12.5 mg

Potassium70.2 mg

Protein1.5 g

Cholesterol0.75 g

Sugar7.5 g

Total Fat3.5 g

Saturated Fat0.75 g

Total Carbohydrates10.2 g

Dietary Fiber1.1 g

Keto Coconut Pancakes Recipe

Last year, after some careful consideration, I decided to see if keto was right for me. What I didn’t do before making this decision was a lot of research. I found out what macros I needed for my weight and activity level and then just dove in. Without the research and right tools, I turned to dairy and nuts to get the bulk of my fats. No surprise that my gut hated me and I didn’t have good results.

This time, I’ve done much more research, have far more resources and supplements on-hand, and am ready to do this. Of course, my main concern, being the sugar-addict that I sometimes am, was what sort of “treats” I was allowed to eat. Turns out, if you’re eating the proper amount of macros, the fats will keep you satiated enough that you won’t really crave those sweets.

Easy Coconut Flour Pancakes

However, sometimes you just want pancakes smothered in a decadent sauce, and that’s where this recipe comes in handy. These low carb coconut flour pancakes can be made either with or without dairy and has no tree-nuts. If you’re curious about whether coconuts are “tree-nuts” this is what the American College of Allergy, Asthma, and Immunology has to say on the matter:

Coconut is not a botanical nut; it is classified as a fruit, even though the Food and Drug Administration recognizes coconut as a tree nut. While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut. If you are allergic to tree nuts, talk to your allergist before adding coconut to your diet.

Keto Caramel Sauce

Think of this as keto pancake syrup! I will readily admit that I have not made the Keto Caramel Sauce with ghee in place of butter, so I can’t offer much advice on that yet. The butter needs to simmer and brown, and since ghee is already clarified butter, I’m not sure it will be able to do the same thing. If you are able to tolerate dairy at all, go ahead and give the caramel sauce a try. My gut isn’t big on dairy, but can tolerate small amounts of Kerrygold butter here and there.

If dairy is completely off the table, these pancakes are also delicious when topped with unsweetened almond butter, melted coconut butter, or a handful of blueberries.

Pancakes with Coconut Flour (Treat)

Also, I wouldn’t suggest you eat these pancakes for breakfast every day if you’re serious about the keto diet. It’s a nice treat and break from the norm every now and then, but not a staple to be eaten daily. We love to eat these easy low carb pancakes with a fried egg and some bacon.

We hope you enjoy these Keto Coconut Pancakes – Let us know in the comments!

Paleo Protein Powder

A while back, shortly after our chickens started laying eggs, the kids started complaining about having eggs for breakfast every day. They would eat them, but they weren’t always happy about it. I’m not necessarily a morning person, so I sleep in more than I should and give myself very little time to make something more fancy than scrambled eggs most days.

My son is the worst offender when it comes to finishing his egg breakfast, and he’s always asking to have our protein instead. The solution was simple, make him his very own protein powder that he could make himself. You can’t go wrong with a peanut butter/chocolate drink before school, plus he’s got a little pride in being able to make his own food.

Easy, Homemade Protein Powder

This powder is really easy to throw together and can be adjusted for any quantity. Rather than exact measurements, it’s written out in “parts” so you can make as little or as much as you want. I usually use an entire canister of hemp protein powder and use that as the base of my ratios. It perfectly fills the container I use for the protein powder and lasts a long time around here.

And if you’re nut free, simply leave out the peanut butter powder. Depending on what I remembered to put in my Thrive Market box for the month, I sometimes leave it out and he loves it all the same.

Strawberry Lemonade Larabar-style Recipe

Variations on Larabar-style snacks are probably one of my favorite treats to create. They are easy to make and fun to come up with new flavor combinations. The best part about this particular flavor combination is that you don’t have to wait for strawberries to be in season to make them.

Freeze-dried Strawberries

Freeze-dried fruit tends to be known as way too expensive. Rightfully so, because it usually is. So to avoid paying the excessive costs of tiny bags of freeze-dried strawberries, we like to buy the #10 cans of food storage freeze-dried fruit. We use them in trail-mix, “faux”tmeal, or just eat them plain.

These are perfect little snacks to toss in kids’ lunchboxes, as after-school snacks, hiking/camping snacks, or when you need a quick boost in energy.

They are best stored in the fridge, but they can certainly handle being at room temperature for a few hours if you need to take them with you. They just tend to get a little softer as a result.

Skillet Sweet Potatoes Recipe

Simple recipes with minimal ingredients are pretty great, especially when you’re pressed for time and just need to get food on the table. These healthy skillet sweet potatoes are a favorite side dish around here, and we like to make a large batch to keep them on hand for quick side dishes throughout the week.

The key to getting these sweet potatoes to cook up faster is to cut them smaller. This only takes a little bit more time than cutting them larger but results in potatoes that are evenly tender inside with perfectly crisp outsides.

In this family, we usually just drink water and kombucha. We don’t drink dairy-free milks or anything else on a regular basis (with the exception of the once-in-a-while LaCroix). That’s what makes these Virgin Maple Mojitos an extra special treat in our house.

Paleo Mojito Recipe

I’ve been making these mojitos for a while but always made them with refined white sugar before switching to a cleaner diet and lifestyle, but making them with maple sugar brings a whole new depth of flavor to this already delicious drink. The kids love when I make them and they get the fancy sprig of mint and lime wedge on the rim.

For the first 3/4 of my life, I didn’t even know what a mojito was. My husband introduced the drink to me and I was instantly sold. Freshly muddled limes and mint leaves, it doesn’t get much better than that. And it’s so satisfying crushing the two together and smelling the fragrant oils of the mint release and blend with the lime.

Mojito Ingredients

In my opinion, mojitos are best made glass-by-glass, not bulk in a pitcher. Leaving the crushed mint leaves and juiced lime rinds keeps the strong flavor in the glass, not brewing away in a pitcher, being wasted. Plus, it’s a much more festive way to serve the drinks, with additional mint and limes garnishing the glass.

I like to use my tart tamper to mottle because (A) it works, and (B) it’s one less kitchen utensil I need to purchase. If you have neither a tart tamper or a muddler, just use whatever you’ve got in the kitchen that can crush up the mint leaves and smush the juice out of the lime wedges.

If you’re wanting to serve these mojitos at a dinner-party, picnic, or any event where you’d be making more than a handful, you could get all the limes/mint/maple sugar muddled in each cup and then when ready to serve, add the ice and sparkling water. The perfect party drink!

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The post Virgin Maple Mojito appeared first on Our Paleo Life.

Recipe Macros

Tracking your macros is important while trying to remain in Ketosis. Here they are for one serving of this recipe.

Fat: 29g

Protein: 18g

Carbs: 8g (net)

Icons do not reflect ingredients.

Paleo Instant Breakfast

Last winter, my father-in-law came to visit. While he was here, he stopped by the store to pick up a few of his favorite foods to eat, since it was stuff we don’t normally have in our house. One of those items was Chocolate Cream of Wheat and the kids were intrigued, to say the least. They had never had it before and wanted to know how it tasted and what it was like.

The got a taste and really loved the concept of a hot, creamy, chocolatey breakfast cereal. In order to keep them from constantly begging me for the wheat-filled version, I had to come up with a suitable replacement.

Perfect Paleo Powder Recipe

We love Perfect Paleo Powder in this house. With a newly minted 6th grader who has to leave the house to catch the bus an hour before most of the rest of us wake up, a ravenously hungry 10-year-old boy, and all 5 of us working out in our home gym on a regular basis, Perfect Paleo Powder fills a lot of gaps when our schedule doesn’t allow for a full meal or when we need a post-WOD boost of protein.

And since I don’t think breakfast should be empty calories but need useful ingredients and nutrients to give the kids their best start for each day, I’m utilizing all the benefits of Perfect Paleo Powder in this instant breakfast cereal. We all love the flavor and consistency, and the fact that the macros are just so perfect is icing on the {grain-free} cake.

The post Chocolate Protein Instant Breakfast Cereal appeared first on Our Paleo Life.

Recipe Macros

Tracking your macros is important while trying to remain in Ketosis. Here they are for one serving of this recipe.

Fat: 3g

Protein: 7.2g

Carbs: 11.6g (net)

Icons do not reflect ingredients.

Paleo Protein Powder

A while back, shortly after our chickens started laying eggs, the kids started complaining about having eggs for breakfast every day. They would eat them, but they weren’t always happy about it. I’m not necessarily a morning person, so I sleep in more than I should and give myself very little time to make something more fancy than scrambled eggs most days.

My son is the worst offender when it comes to finishing his egg breakfast, and he’s always asking to have our protein instead. The solution was simple, make him his very own protein powder that he could make himself. You can’t go wrong with a peanut butter/chocolate drink before school, plus he’s got a little pride in being able to make his own food.

Easy, Homemade Protein Powder

This powder is really easy to throw together and can be adjusted for any quantity. Rather than exact measurements, it’s written out in “parts” so you can make as little or as much as you want. I usually use an entire canister of hemp protein powder and use that as the base of my ratios. It perfectly fills the container I use for the protein powder and lasts a long time around here.

And if you’re nut free, simply leave out the peanut butter powder. Depending on what I remembered to put in my Thrive Market box for the month, I sometimes leave it out and he loves it all the same.

The post 4-Ingredient Vegan Chocolate Protein appeared first on Our Paleo Life.

Recipe Macros

Tracking your macros is important while trying to remain in Ketosis. Here they are for one serving of this recipe.

Fat: 1g

Protein: 0g

Carbs: 16g (net)

Icons do not reflect ingredients.

Strawberry Lemonade Larabar-style Recipe

Variations on Larabar-style snacks are probably one of my favorite treats to create. They are easy to make and fun to come up with new flavor combinations. The best part about this particular flavor combination is that you don’t have to wait for strawberries to be in season to make them.

Freeze-dried Strawberries

Freeze-dried fruit tends to be known as way too expensive. Rightfully so, because it usually is. So to avoid paying the excessive costs of tiny bags of freeze-dried strawberries, we like to buy the #10 cans of food storage freeze-dried fruit. We use them in trail-mix, “faux”tmeal, or just eat them plain.

These are perfect little snacks to toss in kids’ lunchboxes, as after-school snacks, hiking/camping snacks, or when you need a quick boost in energy.

They are best stored in the fridge, but they can certainly handle being at room temperature for a few hours if you need to take them with you. They just tend to get a little softer as a result.

The post Strawberry Lemonade Bites appeared first on Our Paleo Life.

Recipe Macros

Tracking your macros is important while trying to remain in Ketosis. Here they are for one serving of this recipe.

Fat: 4g

Protein: 1g

Carbs: 12g (net)

Icons do not reflect ingredients.

Skillet Sweet Potatoes Recipe

Simple recipes with minimal ingredients are pretty great, especially when you’re pressed for time and just need to get food on the table. These healthy skillet sweet potatoes are a favorite side dish around here, and we like to make a large batch to keep them on hand for quick side dishes throughout the week.

The key to getting these sweet potatoes to cook up faster is to cut them smaller. This only takes a little bit more time than cutting them larger but results in potatoes that are evenly tender inside with perfectly crisp outsides.

Feel free to play around with the seasoning you add to them. Some people prefer to leave out the cinnamon altogether, though I really love the addition of it. Ceylon Cinnamon is the absolute best there is and it’s the only cinnamon that we use.

I recently discovered that Costco carries that particular type of cinnamon, though I shouldn’t be surprised because Costco always has the best stuff.

If you like a little spicy in your food, try adding some chipotle pepper seasoning and a bit of smoked paprika. That would be so good and a perfect post-WOD dish to get in those much-needed carbs.

The post Skillet Sweet Potatoes appeared first on Our Paleo Life.

Recipe Macros

Tracking your macros is important while trying to remain in Ketosis. Here they are for one serving of this recipe.

Fat: 0g

Protein: 0g

Carbs: 17g (net)

Icons do not reflect ingredients.

In this family, we usually just drink water and kombucha. We don’t drink dairy-free milks or anything else on a regular basis (with the exception of the once-in-a-while LaCroix). That’s what makes these Virgin Maple Mojitos an extra special treat in our house.

Paleo Mojito Recipe

I’ve been making these mojitos for a while but always made them with refined white sugar before switching to a cleaner diet and lifestyle, but making them with maple sugar brings a whole new depth of flavor to this already delicious drink. The kids love when I make them and they get the fancy sprig of mint and lime wedge on the rim.

For the first 3/4 of my life, I didn’t even know what a mojito was. My husband introduced the drink to me and I was instantly sold. Freshly muddled limes and mint leaves, it doesn’t get much better than that. And it’s so satisfying crushing the two together and smelling the fragrant oils of the mint release and blend with the lime.

Mojito Ingredients

In my opinion, mojitos are best made glass-by-glass, not bulk in a pitcher. Leaving the crushed mint leaves and juiced lime rinds keeps the strong flavor in the glass, not brewing away in a pitcher, being wasted. Plus, it’s a much more festive way to serve the drinks, with additional mint and limes garnishing the glass.

I like to use my tart tamper to mottle because (A) it works, and (B) it’s one less kitchen utensil I need to purchase. If you have neither a tart tamper or a muddler, just use whatever you’ve got in the kitchen that can crush up the mint leaves and smush the juice out of the lime wedges.

If you’re wanting to serve these mojitos at a dinner-party, picnic, or any event where you’d be making more than a handful, you could get all the limes/mint/maple sugar muddled in each cup and then when ready to serve, add the ice and sparkling water. The perfect party drink!

Save

The post Virgin Maple Mojito appeared first on Our Paleo Life.

Recipe Macros

Tracking your macros is important while trying to remain in Ketosis. Here they are for one serving of this recipe.

Fat: 29g

Protein: 18g

Carbs: 8g (net)

Icons do not reflect ingredients.

Paleo Instant Breakfast

Last winter, my father-in-law came to visit. While he was here, he stopped by the store to pick up a few of his favorite foods to eat, since it was stuff we don’t normally have in our house. One of those items was Chocolate Cream of Wheat and the kids were intrigued, to say the least. They had never had it before and wanted to know how it tasted and what it was like.

The got a taste and really loved the concept of a hot, creamy, chocolatey breakfast cereal. In order to keep them from constantly begging me for the wheat-filled version, I had to come up with a suitable replacement.

Perfect Paleo Powder Recipe

We love Perfect Paleo Powder in this house. With a newly minted 6th grader who has to leave the house to catch the bus an hour before most of the rest of us wake up, a ravenously hungry 10-year-old boy, and all 5 of us working out in our home gym on a regular basis, Perfect Paleo Powder fills a lot of gaps when our schedule doesn’t allow for a full meal or when we need a post-WOD boost of protein.

And since I don’t think breakfast should be empty calories but need useful ingredients and nutrients to give the kids their best start for each day, I’m utilizing all the benefits of Perfect Paleo Powder in this instant breakfast cereal. We all love the flavor and consistency, and the fact that the macros are just so perfect is icing on the {grain-free} cake.

The post Chocolate Protein Instant Breakfast Cereal appeared first on Our Paleo Life.

Recipe Macros

Tracking your macros is important while trying to remain in Ketosis. Here they are for one serving of this recipe.

Fat: 0g

Protein: 0g

Carbs: 6g (net)

Icons do not reflect ingredients.

Cranberry relish is just one of those staple ingredients on every holiday dinner table, whether you like it or not. And the opinions on it are often polarizing: either you love it or you hate it. There’s rarely a middle ground. The general consensus in our house: love!

This year, I told the kids I wasn’t making sweet potatoes or cranberry relish for Thanksgiving. They nearly lost their minds. They were okay with me skipping the potatoes but absolutely refused to accept that cranberries would be absent.

Since I wanted to keep things as LCHF (low-carb/high-fat) as possible, I had to find a way to make my typical fruit/sweetener/gelatin filled favorite a little more keto-friendly. Since embarking on our keto journey, I’ve gone through a few natural no-carb sweeteners and have landed on my favorite: Lakanto Monkfruit Sweetener.

It doesn’t have any bitterness, no weird aftertaste, and it doesn’t give you that strange “cooling” effect that other no-cal sweetener do. I’ve been using it in all our treats and it was the perfect ingredient for our cranberry relish this year.

I left out all the extra high-sugar fruits and kept things simple with just plain cranberries and a little orange zest. Just perfect. Also, mix this cranberry relish in with some dijon mustard for the best thing you’ve ever tasted on a slice of leftover turkey breast. Trust me on that.

The post Low-Carb Cranberry Relish {keto} appeared first on Our Paleo Life.

Recipe Macros

Tracking your macros is important while trying to remain in Ketosis. Here they are for one serving of this recipe.

Fat: 2g

Protein: 0g

Carbs: 0g (net)

Icons do not reflect ingredients.

Easy-to-make Whipped Cream Recipe

Let me tell you what the easiest, tastiest, most kid-pleasing dessert is: this whipped cream. Just 3 ingredients, about 1.4 minutes total, and you have happy people. Not only do we eat it by itself (because it’s just that good), but we also use it to top our waffles, hot chocolate, and pumpkin cheesecake!

Just look at how perfectly is swirls on each slice. Creamy, cool, sweet, and exactly what pumpkin pie cheesecake needs. You’ll want to keep a quart of cream in the fridge just for the express purpose of making this whipped cream whenever the craving strikes. With 0 carbs, don’t feel bad about indulging on this keto treat every once in a while.

The post LCHF Whipped Cream {keto; primal} appeared first on Our Paleo Life.