Roasting Vegetables

Posted on September 17
One of the simplest cooking techniques to bring out the best qualities of vegetables is roasting. It’s a practically foolproof way to get dinner on the table without much hassle and to make vegetables the main event on the plate.
Let these general roasting guidelines inspire you to try something new this month.
Preheat the oven to 425 degrees Farenheit. A “hot” oven will help caramelize the natural sugars in the vegetables.
Chop or break vegetables into uniform bite-sized chunks or roast the vegetable whole. Smaller pieces cook faster and crisp better.
For easy cleanup, put a piece of parchment paper on a shallow baking pan or cookie sheet. Space the vegetables out for even cooking.
Either drizzle the veggies with a scant amount of extra virgin olive oil or measure the oil into a resealable plastic bag or a bowl. Add the veggies and toss to coat. The oil is meant to be a sticking medium for seasoning and should be used sparingly.
Season the vegetables. If plain salt and pepper are too boring, try adding curry mixes, Aleppo pepper, taco seasoning, etc..
Roast until soft or slightly browned/crisped on edges.
Not all vegetables roast at the same pace. For example, beets will take longer than cauliflower, which will take longer than broccoli.
In addition to dabbling with different herbs and spices, try different presentations. Toss a mix of roasted veggies in with your favorite low carb pasta; make tacos with all the trimmings; put the vegetables in a light wrap with a creamy goat cheese; or toss them with kale or arugula for a warm salad.

Roasted Beet Hummus Recipe

Posted on September 10
Add roasted beets to hummus for a bright and colorful dip that will entice kids and adults alike to eat their veggies. Serve with baby carrots, radishes or cucumber or bell pepper slices.
15-ounce can chickpeas, drained and rinsed
½ cup chopped roasted beets
¼ cup extra-virgin olive oil
2 tablespoons lemon juice
¼ teaspoon salt
¼ teaspoon pepper
Combine chickpeas, beets, olive oil, lemon juice, salt and pepper in a food processor. Cover and process until smooth, scraping down sides as needed.
Nutrition Information
Serving size: 2 tablespoons
Serves 14
Calories: 52; Total Fat: 4g; Sodium: 80mg; Total Carbohydrate: 3g; Dietary Fiber: 1g; Protein: 1g.
Roasted Beet Hummus

Benefits of Avocado....

Posted on September 03

Avoid: Keto Nut Granola in the Strawberry Flavor

Posted on August 31

In a recent post, I shared a new keto nut granola that I liked in flavors cinnamon, blueberry and chocolate. I saw a new flavor, strawberry. Right before I purchased it, something told me to read the ingredient list. I was surprised that the strawberry flavor has TWO artificial sweeteners that the other flavors do not. LESSON: always read ingredient lists! I was disappointed to see this and baffled as to why they would ruin an other wise healthy product.




Mojito Vinaigrette Dressing Recipe

Posted on August 25
— A healthy, quick, and easy homemade salad dressing with all the flavors of a mojito! Made with lime juice, honey, and fresh chopped mint.
3/4 cup vinegar
1/4 cup olive oil
Juice and zest from 3 limes (about 1/2 cup juice, 2 tablespoons zest)
1/4 cup water
1 1/2 tablespoons honey
1/4 cup fresh mint, chopped
Combine all ingredients in a jar.
Top with tightly fitting lid, and shake to combine.
Store in refrigerator for up to a week.
**Aside from green salads, I also use this dressing as a marinade for chicken or shrimp or tossed with grilled or roasted vegetables. You can adjust the lime or honey amount to fit you taste buds....

Trader Joe's Crispbread

Posted on August 12

I love this new crispbread! It is so tasty, crunchy and can hold a pile of protein! Plus, it has only 3 grams of net carbs per cracker.


9 servings per container | Serving size 1 cracker| Amount per serving: Calories 130

Total Fat 9g, Sodium 170mg, Total Carbohydrate 6g, Dietary Fiber 3g, Protein 4g

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Another new low sugar granola..... only 1 gram of net carbs per serving.

Posted on August 12

Simply Almond Milk

Posted on August 04

Finally a non dairy milk that has no gums that actually tastes good!


6 of the Worst Foods and Drinks for Anxiety

Posted on July 28

1. Cakes, cookies, candy and pies.
Foods high in sugar can create spikes in your blood sugar, which is associated with anxiety. Stay away from foods with added sugar, or reserve them for special, occasional treats. If you want something sweet, try fresh fruit, like blueberries, peaches, plums, cherries and apples.

2. Sugary drinks.
Soda pop and fruit juice are typically loaded with sugar. For example, a 12-ounce can of soda can contain 8 to 13 teaspoons of sugar. Many fruit juices are also loaded with sugar, but don't contain the amount of fiber that fruit contains. Fiber slows your digestion, which helps you avoid blood sugar spikes.

3. Processed meats, cheese and ready-made meals.
These foods are associated with inflammation, which can produce anxiety. These kinds of foods are also low in fiber and are believed to disturb the gut microbiome. Your gut microbiome is a typically diverse mix of microorganisms living in the gut. A healthy microbiome helps the body function properly.

4. Coffee, tea and energy drinks.
Beverages that contain caffeine, such as coffee, tea and energy drinks, can increase anxiety. The more caffeine you consume, the greater chance of anxiety flaring. Research suggests that the effects are greatest in people who consume more than 5 cups of coffee a day. Caffeine activates adenosine receptors in the peripheral and central nervous systems. Adenosine is involved in mediating the body's fight-or-flight response.

5. Alcohol.
Some people think that alcoholic beverages – which are depressants – can have a calming effect. But this idea can backfire, because drinking alcohol often leads to lack of sleep and blood sugar spikes, especially if you drink on an empty stomach. Drinking alcohol excessively can lead to dehydration and physical hangover symptoms, which can lead to anxiety. Collectively, hangover symptoms like dehydration, poor sleep, depletion of B vitamins and the alcohol detox process can all lead to feelings of anxiousness and worry.

6. Fruit and veggie smoothies without protein.
Smoothies are a great way to get the nutrition of various fruits and vegetables. However, if your smoothie only contains fruit or vegetables without protein, you may experience a spike and fall of your blood sugar level, which can lead to feelings of anxiety.

If you're having a smoothie, be sure to add sources of protein/fat, such as:

    Protein powder.
    Nuts/Nut butter


Chia Seed Pudding with Keto Nut Granola and Blueberries

Posted on July 22

I love this as a breakfast replacement instead of eggs, especially in the hot summer months.


1 cup of unsweetened flax-seed milk
3 TBSP of chia seeds
5 drops of liquid stevia
1/3 cup of keto Nut Granola
1/4 cup of blueberries (optional)


In a mason jar add the flax-seed milk, chia seeds and stevia and shake until well blended and place in the fridge over night.

Add the blueberries and granola and voila!

*If you want to slash sugar even more, simply omit the berries or to cut calories, use just 1/4 cup of granola.

Full recipe: 415 calories with 10 grams of net carbs. With no berries, 385 calories and 6 grams of net carbs.

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