Smoky Broccoli Cheddar Soup {low carb; grain-free}

January 24, 2018, 12:14 pm

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Recipe Macros

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

Fat: 49g

Protein: 13g

Carbs: 7g (net)

Icons do not reflect ingredients.

Broccoli Cheddar Soup Recipe

I could live the rest of my life eating nothing but soups and salads. And chocolate. Obviously. But for actual nutritious (non-dessert) food, soup and salad is where it’s at.

Keto Food Options

I grew up loving any type of creamy soup, though beer cheese soup and broccoli cheese were my 2 favorites. Maintaining a paleo lifestyle for 5 years did wonders to heal my gut and when switching over to a more ketogenic lifestyle, I was able to reintroduce dairy without experiencing my previous issues with lactose, bringing the creamy soups back into my life.

Family Favorite Soup

This low-carb broccoli cheddar soup has a wonderfully smokiness to it that really puts it over the top. If you’re not a fan of that smoky flavor, you can use regular cheddar and paprika. This is a family favorite around here and I’m sure it will be in your home too.

Smoky Broccoli Cheddar Soup {low carb; grain-free}

• 5 Tbsp Butter (divided)
• 1 small Yellow Onion (diced small)
• 1 clove Garlic (minced)
• 3 oz Cream Cheese
• 2 1/2 cups Vegetable or Chicken Broth (homemade is best (use vegetable broth for vegetarian))
• 1 1/2 cups Heavy Whipping Cream
• 3-4 cups Broccoli Florets and Stems (chopped small)
• 2 Carrots (shredded)
• 3/4 tsp Salt
• 1/2 tsp Ground Black Pepper
• 1/2 tsp Smoked Paprika
• 1 tsp Ground Mustard
• 1/4 tsp Chipotle Pepper Powder (or to taste)
• 8 oz Smoked Cheddar Cheese (grated (see notes))

1. In a stockpot, melt 1 Tbsp of the butter over medium heat. Once melted, add the diced onions and saute until soft and fragrant, about 4-5 minutes, stirring frequently. Add the minced garlic and stir to cook about 1 minute.

2. Add the remaining 4 Tbsp butter and the cream cheese to the pot. Stir until it’s all melted and thickened, 1-2 minutes.

3. Add the broth and cream to the pot and stir to combine. Reduce heat to medium-low and let simmer for about 10-15 minutes, stirring occasionally as it thickens.

4. Add the broccoli, carrots, salt, pepper, paprika, ground mustard and chipotle pepper powder. Stir to combine everything and continue to simmer an additional 20 minutes.

5. Remove the soup from the burner. Add almost all of the shredded cheddar to the pot (reserving some for topping later) and stir to combine. Let it sit for a minute or two to let the cheese melt then stir it again.

6. Ladle the soup into individual serving bowls and garnish with extra shredded cheese. Leftovers can be stored in the fridge in an airtight container for up to 1 week.

• If you can’t find smoked cheddar cheese, use sharp cheddar instead. It will still taste great, just less smoky. Double the smoked paprika if you are using regular sharp cheddar.

 

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Creamy Poppy Seed Dressing {dairy-free}

April 5, 2018, 2:35 pm

≫ Next: Homemade Larabars Paleo (Chocolate Chip Cookie Dough)

≪ Previous: Smoky Broccoli Cheddar Soup {low carb; grain-free}

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Recipe Macros

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

Fat: 12g

Protein: 0g

Carbs: 3g (net)

Icons do not reflect ingredients.

I love Salads

Me and salads, we’re best friends. I have at least one salad a day, sometimes two, because I love them so much. I love that you can pretty much throw anything into a bowl with some greens and {voila!} a complete meal.

Proper Keto Salad Dressing

I do have a few structured salads, like my House, Cobb, and Chicken Bacon Salads, but I often just throw together whatever I happen to have in the fridge/pantry (usually hard boiled eggs, almonds, crumbled cheese, and bell peppers) and drizzle on some oil and vinegar.

But sometimes I like to make a proper salad. And a proper salad needs a proper dressing. This Creamy Poppy Seed Dressing has been in my rotation for quite some time and is a kid-favorite around here.

The adorable little seeds, combined with the creamy base and the hint of sweetness really takes a salad from “meh” to “wow!“.

 

Creamy Poppy Seed Dressing {dairy-free}

• 1/2 cup Paleo Lime Mayo
• 1/4 cup Avocado Oil
• 1/4 cup Apple Cider Vinegar
• 3 Tbsp Honey (or 1/4 tsp Stevia Glycerite (for low-carb option))
• 1/2 tsp Salt
• 1/4 tsp Ground Black Pepper
• 1 tsp Dried Parsley
• 1/8 tsp Onion Powder
• 1/8 tsp Garlic Powder
• 1 1/2 tsp Poppy Seeds

1. Add all ingredients to a medium bowl and whisk until combined and smooth. Transfer to a glass sauce bottle and store in the fridge for up 2-3 weeks.
2. May need to shake before each use, since the poppy seeds tend to settle to the bottom.

Serving Suggestion

1. This dressing is delicious on our Chicken Bacon Salad.

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Homemade Larabars Paleo (Chocolate Chip Cookie Dough)

June 7, 2018, 8:18 am

≫ Next: 4-Ingredient Vegan Chocolate Protein Powder

≪ Previous: Creamy Poppy Seed Dressing {dairy-free}

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Recipe Macros

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

Fat: 5g

Protein: 1g

Carbs: 45g (net)

Icons do not reflect ingredients.

Homemade Larabar Recipe

A look in to the history of the Larabar:

Lärabar was created by Lara Merriken, she was wanting to create a “very healthy product that tasted delicious”. On the General Mills website, it’s written that her inspiration for larabars occurred during a hiking trip in 2000, in Colorado (of course). She thought to make a food bar that was made out of only fruits, nuts and spices. The larabar was available commercially in 2003.

Clean Ingredients for Paleo Larabars

• Cashews (I used roasted/salted)
• Medjool Dates, pitted
• Sea Salt
• Chocolate Chips (we use the Enjoy Life brand)

Back in our pre-paleo days, I had perfected the chocolate chip cookie. The secret was the salt. You had to have the right ratio of salty to the sweet. The same goes for these bars. If you leave out the salt, you will be sorely disappointed.

The thing I love most about these homemade Larabar recipes (don’t forget to try the Apple Pie Bites, they are my favorite!) is that they require very little ingredients. Why bother paying a buck a bar at the store when you can make them fresh at home and in any flavor combination you want?

Copycat Chocolate Chip Cookie Dough Larabars

• 1-1/2 cup Cashews (I used roasted/salted)
• 18 Medjool Dates (pitted)
• 1/2 tsp Sea Salt
• 1/2 cup Chocolate Chips (we use the Enjoy Life brand)
• Pecans, finely chopped (optional)

1. Pour the cashews, dates, and salt in the bowl of a food processor.
2. Process until mixture resembles coarse gravel.
3. While the processor is running, add a thin stream of water, about 1 tsp, maybe less depending on the moistness of your dates.
4. Stop the processor and check the mixture inside. If it sticks together when you smush it, then you’ve got the right consistency. If it’s still crumbly, add more water. You don’t want to add too much water because the bites will be too sticky.
5. When you’ve got the right consistency, add the chocolate chips. Mix by hand (this may require a bit of elbow grease).
6. Press mixture into a parchment-lined 8×8 baking pan. Chill in the refrigerator about 30 minutes or until firm.
7. Use parchment flaps to lift the bars out of the pan and cut into bars. Makes 8 bars, depending on what size you cut them.
8. Store in an airtight container in the refrigerator for a week or so, if they last that long.

Alternate Instructions

1. Rather than forming into bars in the 8×8 baking pan, scoop mixture into tablespoon-sized balls and roll until smooth, then roll to coat in finely chopped pecans. Store the same way.

 

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4-Ingredient Vegan Chocolate Protein Powder

January 31, 2017, 11:00 am

≫ Next: Strawberry Lemonade Bites

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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}

• 2 parts Hemp Protein Powder
• 1 part Coconut Sugar
• 1 part Unsweetened Cocoa Powder
• 1 part Powdered Peanut Butter (optional)

1. Add all ingredients to a large bowl and whisk together until fully incorporated.
2. Use 1/4 cup of protein powder mix per 6-8 oz of dairy-free milk or water.

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

4. Store in an airtight container at room temperature.

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Strawberry Lemonade Bites

February 11, 2017, 2:53 pm

≫ Next: Skillet Sweet Potatoes

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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

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.

• 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)

1. In 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.

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

3. While 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.

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

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

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Skillet Sweet Potatoes

April 11, 2017, 6:35 pm

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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.

Skillet Sweet Potatoes

• 1 Sweet Potato
• 1/2 tsp Sea Salt
• 1/2 tsp Dried Parsley
• Ground Cinnamon (to taste)
• 2 tsp Coconut Oil

1. Peel and dice the sweet potato into bit size pieces, about 1/2″ cubes.
2. Heat a skillet over medium heat and add the coconut oil.
3. When the oil is hot, add the potatoes. Stir to coat all of the pieces with the coconut oil and add the salt, parsley, and cinnamon. Mix well.
4. Cook the potatoes, stirring occasionally, for about 15-20 minutes. Keep an eye on them so they don’t burn, but make sure they get nice and crispy. You may need to cook them, longer, it just depends on the size of your skillet and the heat of your stove.
5. Remove from heat when they are soft on the inside and crispy on the outside.

6. Serve warm. Store leftovers in the fridge for a week. Can be reheated in a skillet to crisp them back up.

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Virgin Maple Mojito

July 6, 2017, 3:55 pm

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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!

Virgin Maple Mojito

This Virgin Maple Mojito has no refined-sugar and is kid-friendly, making it the perfect summer drink for the entire family.

• 10 leaves Fresh Mint
• 1/2 Lime (cut into 4 wedges)
• 1 Tbsp Maple Sugar
• Ice Cubes
• Club Soda or Sparkling Mineral Water

1. Place mint leaves and 1 lime wedge into a sturdy 8oz tumbler. Using a muddler (or a tart tamper), crush the mint leaves and the lime, releasing the lime juice and mint oil.

2. Add 2 more lime wedges and the maple sugar and crush again until you have a good amount of juice and the sugar has started to dissolve. Do not strain.

3. Fill the glass almost to the top with ice. Pour the club soda/sparkling water over the ice. Stir, taste, and add more sugar if desired. Garnish with the remaining lime wedge and a sprig of mint leaves. Best enjoyed with a straw to keep mint leaves in the glass and not in your mouth.

Save

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Chocolate Protein Instant Breakfast Cereal

September 18, 2017, 12:06 pm

≫ Next: Low-Carb Cranberry Relish {keto}

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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.

Chocolate Protein Instant Breakfast Cereal

Dry Breakfast Cereal Mix

• 3/4 cup Unsweetened Shredded Coconut
• 1/2 cup Unsalted Almonds
• 1/2 cup Pecans
• 1/4 cup Hemp Hearts
• 1/4 cup Maple Sugar (or Coconut Sugar)
• 6 scoops Perfect Paleo Powder {chocolate}
• 1/4 cup Ground Chia Seed (see notes)
• 1/4 cup Flaxseed Meal
• 2 tsp Ground Cinnamon
• 1/2 tsp Salt

Preparation

• 1/2 cup Dry Breakfast Cereal Mix (above)
• up to 1/2 cup Water (or dairy-free milk)

1. Add coconut, almonds, pecans, and hemp hearts to a food processor and pulse until they’re ground to a fine meal, almost powdered.

2. Add the remaining ingredients to the food processor and pulse until fully combined. Store in an airtight container in a cool, dark place for up to a month.

To Prepare

1. Combine the 1/2 cup dry cereal mix and water or milk. Start with 1/4 cup and increase until you get to your desired consistency. Heat in the microwave for 30-45 seconds. Alternately, use hot water/milk to start with.

2. The chia seeds will thicken/gel the cereal as it cools. If you find that you didn’t add enough liquid to start with, add more and reheat. Thickness of this cereal is a personal preference so the liquid will vary from person-to-person.

• Add chia seeds to a blender or food processor and process until it’s powdered. I keep a jar in the fridge so it’s always on-hand.

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Low-Carb Cranberry Relish {keto}

November 30, 2017, 8:24 am

≫ Next: LCHF Whipped Cream {keto; primal}

≪ Previous: Chocolate Protein Instant Breakfast Cereal

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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.

Low-Carb Cranberry Relish {keto}

• 12 oz Fresh or Frozen Cranberries (no need to thaw)
• 3/4 cup Powdered Monkfruit Sweetener (Lakanto brand is preferred, see notes)
• 3/4 cup Water
• 2 tsp Orange Zest (fresh or dried)
• Pecans (optional)

1. Add all of the ingredients to a medium saucepan and bring to a boil over medium heat, stirring occasionally.

2. Once it reaches a boil, reduce heat to low and let simmer for 5-10 minutes, stirring occasionally, until the sauce is thickened. If you run the spoon across the bottom of the pan, it should take a second or two for the relish to refill that space.

3. At this point you have a couple options regarding texture:

   1) Leave as-is for a super chunky relish;
   2) Mash the cranberries for a somewhat chunky relish;
   3) Use an immersion blender to break down the berries to a barely chunky texture (this is our preferred method and what is pictured in this recipe). To do this, turn on the blender while in the relish and slightly raise and lower it while moving it around, never taking it completely out of the relish.
   4) Pour it all in a food processor and blend until it’s as smooth as you can get it.

4. Chop up the pecans (amount varies on your preference) and either mix in to the relish or serve on the side as a garnish. This adds a wonderful crunch as well as some healthy fat to the dish (pecans are high in fat and very low in carbs).

• If you use a granulated sweetener-substitute, it will crystallize as the relish cools, creating a slightly crunchy texture. This doesn’t happen with the powdered monkfruit which is why that is recommended.
• If using a granulated sweetener-substitute, increase amount to 1 cup.

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LCHF Whipped Cream {keto; primal}

December 14, 2017, 10:44 am

≫ Next: Smoky Broccoli Cheddar Soup {low carb; grain-free}

≪ Previous: Low-Carb Cranberry Relish {keto}

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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.

LCHF Whipped Cream {keto; primal}

• 1 cup Heavy Whipping Cream
• 1 tsp Pure Vanilla Extract
• 1 Tbsp Lakanto Monkfruit Sweetener (regular, not powdered)

1. Combine all ingredients and use a stand mixer with whisk attachment, a hand mixer, or an immersion blender whisk to whip/beat the cream until thickened and stiff peaks form and it has doubled in volume.

2. Use immediately. Store any leftovers in the fridge for up to 3 days. May need to be re-whipped (not always, but this is not a stabilized whipped cream so it may deflate a little).

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Smoky Broccoli Cheddar Soup {low carb; grain-free}

January 24, 2018, 12:14 pm

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Broccoli Cheddar Soup Recipe

I could live the rest of my life eating nothing but soups and salads. And chocolate. Obviously. But for actual nutritious (non-dessert) food, soup and salad is where it’s at.

Keto Food Options

I grew up loving any type of creamy soup, though beer cheese soup and broccoli cheese were my 2 favorites. Maintaining a paleo lifestyle for 5 years did wonders to heal my gut and when switching over to a more ketogenic lifestyle, I was able to reintroduce dairy without experiencing my previous issues with lactose, bringing the creamy soups back into my life.

Family Favorite Soup

This low-carb broccoli cheddar soup has a wonderfully smokiness to it that really puts it over the top. If you’re not a fan of that smoky flavor, you can use regular cheddar and paprika. This is a family favorite around here and I’m sure it will be in your home too.

Smoky Broccoli Cheddar Soup {low carb; grain-free}

• 5 Tbsp Butter (divided)
• 1 small Yellow Onion (diced small)
• 1 clove Garlic (minced)
• 3 oz Cream Cheese
• 2 1/2 cups Vegetable or Chicken Broth (homemade is best (use vegetable broth for vegetarian))
• 1 1/2 cups Heavy Whipping Cream
• 3-4 cups Broccoli Florets and Stems (chopped small)
• 2 Carrots (shredded)
• 3/4 tsp Salt
• 1/2 tsp Ground Black Pepper
• 1/2 tsp Smoked Paprika
• 1 tsp Ground Mustard
• 1/4 tsp Chipotle Pepper Powder (or to taste)
• 8 oz Smoked Cheddar Cheese (grated (see notes))

1. In a stockpot, melt 1 Tbsp of the butter over medium heat. Once melted, add the diced onions and saute until soft and fragrant, about 4-5 minutes, stirring frequently. Add the minced garlic and stir to cook about 1 minute.

2. Add the remaining 4 Tbsp butter and the cream cheese to the pot. Stir until it’s all melted and thickened, 1-2 minutes.

3. Add the broth and cream to the pot and stir to combine. Reduce heat to medium-low and let simmer for about 10-15 minutes, stirring occasionally as it thickens.

4. Add the broccoli, carrots, salt, pepper, paprika, ground mustard and chipotle pepper powder. Stir to combine everything and continue to simmer an additional 20 minutes.

5. Remove the soup from the burner. Add almost all of the shredded cheddar to the pot (reserving some for topping later) and stir to combine. Let it sit for a minute or two to let the cheese melt then stir it again.

6. Ladle the soup into individual serving bowls and garnish with extra shredded cheese. Leftovers can be stored in the fridge in an airtight container for up to 1 week.

• If you can’t find smoked cheddar cheese, use sharp cheddar instead. It will still taste great, just less smoky. Double the smoked paprika if you are using regular sharp cheddar.

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Creamy Poppy Seed Dressing {dairy-free}

April 5, 2018, 2:35 pm

≫ Next: Homemade Larabars Paleo (Chocolate Chip Cookie Dough)

≪ Previous: Smoky Broccoli Cheddar Soup {low carb; grain-free}

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I love Salads

Me and salads, we’re best friends. I have at least one salad a day, sometimes two, because I love them so much. I love that you can pretty much throw anything into a bowl with some greens and {voila!} a complete meal.

Proper Keto Salad Dressing

I do have a few structured salads, like my House, Cobb, and Chicken Bacon Salads, but I often just throw together whatever I happen to have in the fridge/pantry (usually hard boiled eggs, almonds, crumbled cheese, and bell peppers) and drizzle on some oil and vinegar.

But sometimes I like to make a proper salad. And a proper salad needs a proper dressing. This Creamy Poppy Seed Dressing has been in my rotation for quite some time and is a kid-favorite around here.

The adorable little seeds, combined with the creamy base and the hint of sweetness really takes a salad from “meh” to “wow!“.

Creamy Poppy Seed Dressing {dairy-free}

• 1/2 cup Paleo Lime Mayo
• 1/4 cup Avocado Oil
• 1/4 cup Apple Cider Vinegar
• 3 Tbsp Honey (or 1/4 tsp Stevia Glycerite (for low-carb option))
• 1/2 tsp Salt
• 1/4 tsp Ground Black Pepper
• 1 tsp Dried Parsley
• 1/8 tsp Onion Powder
• 1/8 tsp Garlic Powder
• 1 1/2 tsp Poppy Seeds

1. Add all ingredients to a medium bowl and whisk until combined and smooth. Transfer to a glass sauce bottle and store in the fridge for up 2-3 weeks.
2. May need to shake before each use, since the poppy seeds tend to settle to the bottom.

Serving Suggestion

1. This dressing is delicious on our Chicken Bacon Salad.

The post Creamy Poppy Seed Dressing {dairy-free} appeared first on Our Paleo Life.

Homemade Larabars Paleo (Chocolate Chip Cookie Dough)

June 7, 2018, 8:18 am

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Homemade Larabar Recipe

A look in to the history of the Larabar:

Lärabar was created by Lara Merriken, she was wanting to create a “very healthy product that tasted delicious”. On the General Mills website, it’s written that her inspiration for larabars occurred during a hiking trip in 2000, in Colorado (of course). She thought to make a food bar that was made out of only fruits, nuts and spices. The larabar was available commercially in 2003.

Clean Ingredients for Paleo Larabars

• Cashews (I used roasted/salted)
• Medjool Dates, pitted
• Sea Salt
• Chocolate Chips (we use the Enjoy Life brand)

Back in our pre-paleo days, I had perfected the chocolate chip cookie. The secret was the salt. You had to have the right ratio of salty to the sweet. The same goes for these bars. If you leave out the salt, you will be sorely disappointed.

The thing I love most about these homemade Larabar recipes (don’t forget to try the Apple Pie Bites, they are my favorite!) is that they require very little ingredients. Why bother paying a buck a bar at the store when you can make them fresh at home and in any flavor combination you want?

Copycat Chocolate Chip Cookie Dough Larabars

• 1-1/2 cup Cashews (I used roasted/salted)
• 18 Medjool Dates (pitted)
• 1/2 tsp Sea Salt
• 1/2 cup Chocolate Chips (we use the Enjoy Life brand)
• Pecans, finely chopped (optional)

1. Pour the cashews, dates, and salt in the bowl of a food processor.
2. Process until mixture resembles coarse gravel.
3. While the processor is running, add a thin stream of water, about 1 tsp, maybe less depending on the moistness of your dates.
4. Stop the processor and check the mixture inside. If it sticks together when you smush it, then you’ve got the right consistency. If it’s still crumbly, add more water. You don’t want to add too much water because the bites will be too sticky.
5. When you’ve got the right consistency, add the chocolate chips. Mix by hand (this may require a bit of elbow grease).
6. Press mixture into a parchment-lined 8×8 baking pan. Chill in the refrigerator about 30 minutes or until firm.
7. Use parchment flaps to lift the bars out of the pan and cut into bars. Makes 8 bars, depending on what size you cut them.
8. Store in an airtight container in the refrigerator for a week or so, if they last that long.

Alternate Instructions

1. Rather than forming into bars in the 8×8 baking pan, scoop mixture into tablespoon-sized balls and roll until smooth, then roll to coat in finely chopped pecans. Store the same way.

The post Homemade Larabars Paleo (Chocolate Chip Cookie Dough) appeared first on Our Paleo Life.

Blendtec Southwest Soup

January 4, 2019, 1:10 pm

≫ Next: Fat Fit Go Fudgsicles – Keto

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The day we got our Blendtec, we had to make soup for dinner because we just couldn’t believe you could take raw veggies and a blender would turn them into a cooked, smooth, creamy soup. I mean, seriously, it makes no sense. But it does it! And it tastes so good!

The first time we made it, we weren’t yet on the paleo way of eating, so we added some black beans, corn, and cheese. And I’ll be honest, it was delicious! But it’s still good without. Really good.

Blendtec Southwest Soup

Yield: 4 servings

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

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Ingredients

• 2 Plum Tomatoes, quartered
• 1 Carrot, cut into large pieces
• 2/3 cup Red Bell Pepper, sliced
• 1/2 Avocado
• 1/4 Yellow Onion
• 1 tsp Sea Salt
• 3/4 tsp Garlic Powder
• 2 cups Water, Hot, but not boiling, just very hot
• 1-2 more Plum Tomatoes, OPTIONAL, chopped
• 1 Chicken Breast, OPTIONAL, or a can of chicken, this is easier, cooked and shredded

Instructions

1. Add all ingredients to the Blendtec (4-side or 5-side jar) in the order listed and put the lid on.
2. Press the "Soups" button and let it run the full cycle (90 seconds).
3. You can either serve as-is, or add the optional tomatoes and chicken and pulse a couple times for more texture.

Nutrition Information:

Yield: 4 Serving Size: 1 cup
Amount Per Serving: Calories: 515Total Fat: 21gSaturated Fat: 3gUnsaturated Fat: 0gCholesterol: 144mgSodium: 2674mgCarbohydrates: 29gFiber: 12gSugar: 12gProtein: 53g

Nutrition is calculated by a third party and may not be 100% accurate

Fat Fit Go Fudgsicles – Keto

June 16, 2019, 3:32 pm

≫ Next: Instant Pot Cauliflower Soup

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MMMMMmmmmm summer time treat – 100% keto, low-carb, and delicious. This recipe uses Fat Fit Go nut butter. You can order it from ExploradoMarket.com

Fat Fit Go Fudgsicles

Yield: 6 popsicles

Prep Time: 5 minutes

Additional Time: 6 hours

Total Time: 6 hours 5 minutes

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Ingredients

• 1 1/2 cups Fat Fit Go, any flavor
• 1 1/2 cups Full-Fat Coconut Milk
• Up to 2 Tbsp Sweetener of Choice optional, see notes

Instructions

1. Combine the Fat Fit Go and coconut milk and stir together until
   smooth. Taste, and if you prefer it sweeter, add a little bit of the
   sweetener of your choice, to taste.
2. Divide the mixture evenly between the 6 popsicle molds, place the
   stick in them, and freeze for at least 6 hours or until solid and frozen
   through.
3. If the popsicles are difficult to remove from the mold, run them briefly under hot water to loosen them.

Notes

• Taste before adding additional sweetener, you may not need it. If you do want to add it, we prefer an erythritol or allulose base.
• This recipe was made using these Tovolo Popsicle Molds. It fits perfectly in 6 of them.

Nutrition Information:

Yield: 6 popsicles Serving Size: 1 popsicle
Amount Per Serving: Calories: 435Total Fat: 44gCarbohydrates: 11gNet Carbohydrates: 3gFiber: 6gSugar: 0gSugar Alcohols: 2gProtein: 8g

Nutrition is calculated by a third party and may not be 100% accurate

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Instant Pot Cauliflower Soup

March 21, 2020, 9:00 am

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Instant Pot Cauliflower Soup

Yield: 2 people

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

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Ingredients

• 1 Medium Cauliflower
• 1/2 cup Coconut Milk
• 1 cup Chicken Broth
• 1 Yellow Onion
• 2 Garlic Clove
• Olive Oil
• Fresh Herbs and Chili, optional

Spices to taste:

• Oregano
• Black Pepper
• Dried Tomatoes
• Basil

Instructions

1. Chop onion and garlic. Pour some olive oil into the instant pot, turn on the “Saute” mode and fry the onions, garlic, and dried tomatoes.
2. Press the “Keep Warm / Cancel mode”. Pour coconut milk and broth, set to “Soup” mode, add cauliflower and spices. Close the lid and cook for 20 minutes.
3. Shift the vegetables and broth to a blender, whisk until smooth. You can serve now or boil the finished mix for a few minutes more.

Nutrition Information:

Yield: 2
Amount Per Serving: Calories: 579Total Fat: 38gSaturated Fat: 17gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 53mgSodium: 1838mgCarbohydrates: 39gFiber: 10gSugar: 14gProtein: 28g

Nutrition is calculated by a third party and may not be 100% accurate

Dairy-Free Cream Of Mushroom Soup

March 25, 2020, 9:00 am

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Dairy-free Cream Of Mushroom Soup

Yield: 2 servings

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

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Ingredients

• 500g Mushrooms
• 1 Leek
• 2 Garlic Cloves
• 1/2 cup Almond Milk
• 1/2 cup Coconut Milk
• Some Olive Oil
• Dried Paprika Slices

Spices to taste

• Sea Salt
• Black Pepper
• Ground Red Pepper
• Anise

Instructions

1. Chop mushrooms, garlic, and leek into thin slices. Heat a little bit olive oil in a pan, fry onion with garlic and mushrooms until golden brown. Add dried paprika.
2. In a saucepan, mix almond and coconut milk, add spices and boil. Add fried mushrooms, bring to boil, then reduce heat and cook for 20 minutes.
3. Shift resulting mass to a blender beat until smooth.

Nutrition Information:

Yield: 2 Serving Size: 1 grams
Amount Per Serving: Calories: 291Total Fat: 21gSaturated Fat: 12gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 314mgCarbohydrates: 25gFiber: 7gSugar: 9gProtein: 8g

Nutrition is calculated by a third party and may not be 100% accurate

Instant Pot Vegetable Broth

March 28, 2020, 9:00 am

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Instant Pot Vegetable Broth

Yield: 2 people

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Ingredients

• 1.5 liters Water
• 2 Carrots
• 4 Celery Stalks
• Half Celery Root
• Large Yellow Onion
• 1 cup Mushrooms

Fresh Herbs

• Parsley
• Dill
• Cilantro

Spices, to taste

• Salt
• Allspice
• Paprika
• Turmeric
• Black Pepper
• White Pepper

Instructions

1. Peel the vegetables and chop them coarsely.
2. Put vegetables in your Instant pot, fill with water, add spices and press the “Soup / Broth” mode. Cook for 30-40 minutes.
3. Strain broth. It can be stored in the refrigerator for up to 3 days.

Vegan Pumpkin Soup

April 25, 2020, 9:00 am

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Vegan Pumpkin Soup

Yield: 4 people

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Ingredients

• 1 kg Pumpkin
• 1 Shallot
• 1 liter Organic Vegetable Stock
• 125 ml Coconut Milk
• 1/2 tsp Chili Powder
• 1/2 Lime, juiced
• Extra Virgin Olive Oil
• Sea Salt, to taste
• Pepper, to taste

Instructions

1. Boil broth, add chopped shallot and pumpkin to it. Salt to taste and cook over medium heat until vegetables are cooked.
2. Remove cooked pumpkin from the broth and put them in a blender. Add coconut milk and lime juice. Mix until smooth. If you like more liquid soups, add some broth.
3. Serve hot by adding a little olive oil directly to the bowl. Sprinkle with pepper.

Nutrition Information:

Yield: 4
Amount Per Serving: Calories: 165Total Fat: 10gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 867mgCarbohydrates: 18gFiber: 3gSugar: 7gProtein: 3g

Paleo Ranch Dressing – Keto

May 7, 2020, 12:51 pm

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You go to the store and buy a bottle of ranch. Pretty normal, right? And then when it’s time to get healthy and you start checking the labels you realize that ranch is full of terrible ingredients and not just creamy ranch and dried herbs… and why?

This ranch homemade Dressing ingredients are perfectly suited for Paleo / Primal and Keto Diets. No guilt and you know exactly what’s in it. Eating healthy can be easy and is always rewarding, especially with a homemade ranch with such an amazing taste.

Ranch Dressing Recipe

I also added it to the Bacon Ranch Deviled Eggs and it was great. Time for you to get creative while using this homemade ranch dip / dressing right now.

Post questions in the comments (or let us know how it went)! Enjoy!

Paleo Ranch Dressing

Yield: 1 cup

Prep Time: 3 minutes

Total Time: 3 minutes

Print

Ingredients

• 1/2 cup Paleo Lime Mayo
• 1/2 cup Full-Fat Coconut Milk, canned
• 1/2 tsp Apple Cider Vinegar
• 1 clove Garlic
• Salt, to taste
• Ground Black Pepper, to taste
• 2 Tbsp Fresh Dill, or freeze-dried

Instructions

1. Combine the mayo and coconut milk, whisk together until smooth and there are no lumps. Add apple cider vinegar and whisk to combine.
2. Crush the garlic clove with a little bit of salt to form a paste. Add to the mayo mixture with some pepper and whisk to combine. Add in the dill and stir to combine.
3. Refrigerate for at least an hour before using to let thicken up and allow flavors to meld.

Nutrition Information:

Yield: 1 Serving Size: 1 Tbsp
Amount Per Serving: Calories: 61Total Fat: 6gSaturated Fat: 2gUnsaturated Fat: 0gCholesterol: 2mgSodium: 45mg

Nutrition is calculated by a third party and may not be 100% accurate