PALEO-KETO BREAD

Posted on May 27 by
in Blog

Basic Ingredients

1 cup Blanched almond flour
1/4 cup Coconut flour
2 tsp Gluten-free baking powder
1/4 tsp Sea salt
1/3 cup Butter (or 5 tbsp + 1 tsp; measured solid, then melted)
12 large Egg white (~1 1/2 cups, at room temperature)

Preheat the oven to 325 degrees. Line an 8 1/2 x 4 1/2 in loaf pan with parchment paper, with extra hanging over the sides for easy removal later.

Combine the almond flour, coconut flour, baking powder and sea salt in a large food processor. Pulse until combined.
Add the melted butter. Pulse, scraping down the sides as needed, until crumbly.

In a very large bowl, use a hand mixer to beat the egg whites until stiff peaks form.

Add 1/2 of the stiff egg whites to the food processor. Pulse a few times until just combined. Do not over-mix!

Carefully transfer the mixture from the food processor into the bowl with the egg whites, and gently fold until no streaks remain. Do not stir. Fold gently to keep the mixture as fluffy as possible.

Transfer the batter to the lined loaf pan and smooth the top. Push the batter toward the center a bit to round the top.

Bake for about 40 minutes, until the top is golden brown. Tent the top with aluminum foil and bake for another 30-45 minutes, until the top is firm. Internal temperature should be 200 degrees. Cool completely before removing from the pan and slicing.

keto bread

Spinach & Herb Chicken Meatballs

Posted on May 22 by
in Blog

INGREDIENTS:

1lb ground chicken breast

1 cup baby spinach, chopped

2 teaspoons dried basil

2 teaspoons dried chives

2 teaspoons dried parsley

¼ cup walnuts, ground into crumbs/flour using food processor

1 tsp crushed red pepper, optional

½ tsp kosher salt

¼ tsp black pepper

INSTRUCTIONS:

Preheat the oven to 350 degrees Fahrenheit.

Line a rimmed baking sheet with parchment paper.

In a large bowl, combine the ground chicken, chard, fresh herbs, ground walnuts, red pepper if using, salt and pepper. You may want to use your hands here!

Form the meatballs into golf ball sized balls and place on the prepared baking sheet.

Bake for 15-20 minutes at 350 degrees.

Remove from oven and serve with your favorite vegetable or salad or a side of marinara sauce for dipping if desired.

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Honey Citrus Glazed Salmon

Posted on May 12 by
in Blog

Ingredients:

Wild caught salmon filets
Olive oil
Butter or ghee
Fresh ginger
Fresh garlic
Coconut aminos, or low sodium soy sauce
Honey
Orange
Lemon
Salt and pepper

Directions:

1. Add salmon filet to a glass dish or bowl. Season with salt and pepper and top with lemon and orange slices. In a separate bowl whisk olive oil, melted butter, lemon juice, orange juice, honey, ginger, garlic and splash of coconut aminos.

2. Refrigerate covered for 10 minutes to let marinade.

3. Preheat oven to 375 degrees F. Spray a baking sheet with cooking oil or line with aluminum foil.

4. Add salmon to baking sheet and bake for about 15-20 minutes until salmon is slightly translucent. Use a fork to test if the salmon is flaky to ensure it’s done.

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Hydration

Posted on May 12 by
in Blog

With the gym being closed I have been exercising outside a lot more, but this past two week we saw a huge uptick in temps which means I have to shift gears a bit in order to stay healthy & hydrated.

If you continue to exercise outside, you should do the following:

☀️ Schedule outdoor time for before 11 am or after 6 pm to avoid peak heat times.
☀️ Hydrate ALL day. It's not enough to just hydrate while exercising.
☀️ Hydrate DURING exercise. Invest in a hydration pack/camelback or waist belt.
☀️ Hydrate with ELECTROLYTES. I like NUUN products.
☀️ Wear sunscreen. The Environmental Working Group (EWG) has done all the footwork to evaluate which sunscreens are best/safest. Get their guide.
☀️ Wear light-colored, breathable clothing. No long pants or sleeves.
☀️ Do a short test run. If you're not used to exercising in the heat, test your capacity on a short work out first. If you notice difficulty breathing, dizziness, nausea, or chills - STOP.

Your goal should be to drink 1/2 your weight in ounces. For example, a 200-lb person needs a minimum of 100 ounces of water daily. If you're doing physical activity or out in the heat for extended periods of time you will need even more. Need some tips for getting more water in? I GOT YOU:

-Get a water bottle you really like. Avoid plastic!
-Add some flavor. Fresh fruit, cucumbers, mint and electrolytes are great options. Most water flavor enhancers are full of junk. Make sure you avoid artificial sweeteners (sucralose, acesulfame potassium, aspartame, etc).
-Eat water-rich foods like watermelon, cantaloupe, strawberries, peaches, oranges, cucumbers, lettuce, zucchini, celery.
-Drink some tea. Green and herbal teas can help get more fluid into your system with numerous health benefits as well.

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