Buttery Almond Flour Bread

October 24th, 2018 | no comments

I’ve never been much of a bread girl. Just like pasta, I can take or leave it. However, a bowl of soup seems sadly incomplete without a slice of bread and butter.

In the past, crusty French or chewy sourdough were my go-to favs, but since I’ve made it a goal to minimize gluten in my diet, I had to find another option. Gluten-free breads are just OK, but they are loaded with carbohydrates…and to be honest, I’d much rather get my carbs from the beans in my chili or after-dinner chocolate than bread. Some aren’t willing to compromise their bread, and that’s A-OK. Look, I get it— I’m not willing to compromise my cheese…so don’t even try messing with it! 

Buttery Almond Flour Bread is not dense, crusty or chewy, but rather light and more “cake-like”. It pairs beautifully with a bowl of turkey chili or, as pictured here, White Bean-Chard Soup

If you’re like me and even looking at a slice of bread is enough to send your blood sugar busting through the roof, you’ll adore this bread all the more because it has only a mere gram (that’s one gram) of net carbohydrates per slice. 

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Buttery Almond Flour Bread
Buttery Almond Flour Bread is not dense, crusty or chewy, but rather light and more "cake-like". It pairs beautifully with a bowl of turkey chili or White Bean-Chard Soup.  With just one gram of net carbohydrates per slice, it is extremely gentle on your blood sugar. 0 Earthfoods per serving.
Course Side Dish
Servings
slices
Ingredients
  • 6 large organic free-range eggs, separated
  • 1/4 tsp. cream of tartar
  • 4 tbsp. Kerrygold butter, melted
  • 1.5 cups Bob's Red Mill Almond Flour
  • 3 tsp. baking powder
  • 1-2 dashes Sea salt
Course Side Dish
Servings
slices
Ingredients
  • 6 large organic free-range eggs, separated
  • 1/4 tsp. cream of tartar
  • 4 tbsp. Kerrygold butter, melted
  • 1.5 cups Bob's Red Mill Almond Flour
  • 3 tsp. baking powder
  • 1-2 dashes Sea salt
Instructions
  1. Preheat oven to 375 degrees. Butter a 9x5 loaf pan. Using a hand mixer, beat egg whites and cream of tartar until soft peaks form.
  2. Using hand mixer, beat egg yolks, butter, almond flour, baking powder and salt until combined (dough will be thick).
  3. Add 1/3 of the beaten egg whites to the almond flour dough mixture and mix together. Add the rest of the egg whites to the dough mixture and combine. Do not over mix!
  4. Add bread mixture to buttered pan and bake for 30 minutes or until a toothpick inserted in center comes out clean.
Recipe Notes

Nutrition Facts per serving (1 slice): Calories: 90; Total Fat: 8 grams; Saturated Fat: 2 grams; Sodium: 60 mg; Potassium: 21 mg; Total Carbohydrate: 2 grams; Dietary Fiber: 1 grams; Net Carbohydrates: 1 gram; Sugar: 0 grams ; Protein: 4 grams

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Egg Roll in a Bowl

September 27th, 2018 | no comments

My body doesn’t like fried food, which means I can’t remember the last time I had an egg roll. I always loved the taste of them, so when I ran across this recipe I couldn’t help but put my own little twist on it and share with you! The original recipe comes from petitechefblog.com.

I don’t prefer pork so I used Gerber’s Amish Farm Dark Meat Chicken. It contains a moderate amount of fat (9 grams per serving versus 0 grams for white meat ground chicken), which is important to me because I like a more juicy texture.

When served by itself, Egg Roll in a Bowl may leave you feeling like you just ate a meal from the local Chinese restaurant…hungry an hour later. If I were you I would serve this as a tasty side dish or over a bed of quinoa. 

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Egg Roll in a Bowl
The only thing missing is the greasy shell...and who needs that? This recipe combines ground chicken with traditional egg roll Earthfoods like cabbage, carrots, garlic, green onions, and red pepper. Add some Bragg Liquid Aminos and you'll swear you are eating the real thing! 2 Earthfoods per serving: ♥♥
Prep Time 20 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
  • 1 tbsp. sesame oil
  • 1 tbsp. minced garlic
  • 1 large organic red bell pepper, diced
  • 1 pound hormone and antibiotic-free ground chicken, dark meat I like Gerber's Amish Farm Dark Meat Chicken
  • 8 scallions, finely chopped Use red and green parts
  • 5 cups shredded green cabbage To save time purchase pre-shredded cabbage!
  • 1 cup shredded carrots To save time purchase pre-shredded carrots
  • 2 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 1 tbsp. rice wine vinegar
  • 1/2 tsp. ground ginger
  • fresh ground pepper to taste
  • 1/3 cup raw cashews, chopped
Prep Time 20 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
  • 1 tbsp. sesame oil
  • 1 tbsp. minced garlic
  • 1 large organic red bell pepper, diced
  • 1 pound hormone and antibiotic-free ground chicken, dark meat I like Gerber's Amish Farm Dark Meat Chicken
  • 8 scallions, finely chopped Use red and green parts
  • 5 cups shredded green cabbage To save time purchase pre-shredded cabbage!
  • 1 cup shredded carrots To save time purchase pre-shredded carrots
  • 2 tbsp. Bragg Liquid Aminos or Coconut Secret Coconut Aminos
  • 1 tbsp. rice wine vinegar
  • 1/2 tsp. ground ginger
  • fresh ground pepper to taste
  • 1/3 cup raw cashews, chopped
Instructions
  1. Heat sesame oil in a large pan over medium-high heat. Add the garlic and diced red pepper and saute for 4 minutes, until softened slightly.
  2. Add the ground chicken and scallions to the pan and cook about 5 minutes longer, until the meat is cooked through and no pink remains.
  3. Stir in cabbage, carrots, Bragg Liquid Aminos or Coconut Aminos, rice wine vinegar, ginger, and pepper. Cover and cook 5 minutes. Top with chopped cashews and enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 320; Total Fat: 18 grams; Saturated Fat: 4 grams; Sodium: 600 mg; Potassium: 530 mg; Total Carbohydrate: 18 grams; Dietary Fiber: 5 grams; Net Carbohydrates: 13 grams; Sugar: 5 grams (0 grams added sugar); Protein: 25 grams

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Lentil, Quinoa & Kimchi Salad

April 25th, 2018 | no comments

Earlier this week I was doing some serious scrambling for dinner. The refrigerator was full of food but I was empty of motivation. So what did I come up with? Olives, roasted broccoli, and slices of Gouda cheese. Yeah, I know…pitiful, right?

Then I remembered the containers of cooked lentils and quinoa in the refrigerator– these are weekly staples in the Jatsek household, as I like to have them on hand to add as quick nutrition-boosters to salads and even omelets.

I grabbed the jar of Wake Robin Kickin’ Kimchi and what I came up with was a surprisingly tasty and nutritious side salad brimming with protein, fiber, and probiotics! 

Lentil, Quinoa & Kimchi Salad makes for a great side dish or a standalone lunch. I’m sure you will love it! 

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Lentil, Quinoa & Kimchi Salad
Thanks to the addition of just a couple spoonfuls of kimchi, this little salad packs a flavorful punch! Kimchi is a staple in Korean cuisine. A blend of fermented daikon radish, carrot, onion, bok choi, apple, red pepper, ginger and garlic, kimchi is a wonderful source of friendly bacteria, called probiotics. This recipe is vegan, dairy free, and gluten free. 2 Earthfoods per serving: ♥♥
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup lentils, cooked
  • 1/2 cup quinoa, cooked
  • 1/4 cup raw unsalted pepitas (pumpkin seeds), toasted
  • 1/4 cup kimchi Wake Robin Kickin' Kimchi
  • 6 cherry tomatoes, sliced
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup lentils, cooked
  • 1/2 cup quinoa, cooked
  • 1/4 cup raw unsalted pepitas (pumpkin seeds), toasted
  • 1/4 cup kimchi Wake Robin Kickin' Kimchi
  • 6 cherry tomatoes, sliced
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
Instructions
  1. Cook lentils and quinoa according to package directions. Boil an entire bag of lentils and extra quinoa and store in an airtight container in the refrigerator. Use throughout the week in soups, sauces, salads, casseroles, and omelets!
  2. Toast pumpkin seeds in toaster oven or in a skillet over medium heat until golden brown. Be careful because they can burn quickly!
  3. Add all ingredients to a bowl and mix thoroughly until combined. Enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 285Total Fat: 10 g; Saturated Fat: 1 g; Sodium: 125 mg; Potassium: 195 mg; Total Carbohydrate: 38 g; Dietary fiber: 10 g; Net Carbohydrates: 28 grams; Sugar:  3 g; Protein: 13 g

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Turmeric Roasted Vegetables

February 21st, 2018 | no comments

I used to totally dislike Brussels sprouts …and then I was introduced to the wonderful world of roasting. Wow! What a game-changer. Roasting is a simple cooking method that really brings out the flavor of your favorite (and not-so-favorite-until-now) veggies. You can roast just about any vegetable– and for even more flavor– season with sea salt, pepper, and unsalted herbs and spices. My favorite seasonings for roasting are turmeric, cumin, cayenne pepper, thyme, and garlic.

Curcumin is the main active ingredient in turmeric and is responsible for its anti-inflammatory properties in the body. Turmeric may offer protection against certain cancers, treat arthritis, benefit those with inflammatory bowel disease, reduce blood sugar, and help prevent Alzheimer’s disease. Because curcumin may also prevent
o
xidation of cholesterol, it offers hope for those with high cholesterol. Turmeric has a warm, earthy, sweet and peppery flavor and is a key ingredient in most Indian curries.

Fill your dinner plate with a layer of Turmeric Roasted Vegetables and top with a piece of wild salmon, or mix into salad greens, dress with extra virgin olive oil and balsamic vinegar, and top with strips of tempeh for a truly unforgettable salad!   →→→

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Turmeric Roasted Vegetables
2 Earthfoods per serving: ♥♥
Course Side Dish
Prep Time 10 minutes
Cook Time 30-40 minutes
Servings
servings
Ingredients
  • 4 cups Brussels sprouts trimmed and cut in half
  • 1 large sweet potato unpeeled and cut into 1/2-inch slices and then quartered
  • 2 cups cremini mushrooms, sliced in half Cremini mushrooms are sometimes called "baby bella" mushrooms
  • 1/4 cup extra virgin olive oil
  • Sea salt to taste
  • 1/2 tsp. ground pepper
  • 1 1/2 tsp. ground turmeric
  • 1 tsp. cumin
Course Side Dish
Prep Time 10 minutes
Cook Time 30-40 minutes
Servings
servings
Ingredients
  • 4 cups Brussels sprouts trimmed and cut in half
  • 1 large sweet potato unpeeled and cut into 1/2-inch slices and then quartered
  • 2 cups cremini mushrooms, sliced in half Cremini mushrooms are sometimes called "baby bella" mushrooms
  • 1/4 cup extra virgin olive oil
  • Sea salt to taste
  • 1/2 tsp. ground pepper
  • 1 1/2 tsp. ground turmeric
  • 1 tsp. cumin
Instructions
  1. Preheat oven to 400 degrees. Wash and trim all vegetables and add to a large bowl.
  2. Drizzle with olive oil and add salt, pepper, and spices. Using a large spoon, stir vegetables to evenly coated with oil and spices.
  3. Spread in a single layer on baking sheet and bake for 30-40 minutes until tender. They should still have a slight crunch to them!
Recipe Notes

Nutrition Facts: Calories: 210Total Fat: 15 g; Saturated Fat: 2 g; Sodium: 330 mg; Potassium: 480 mg; Total Carbohydrate: 19 g; Dietary fiber: 6 g; Net Carbohydrates: 13 grams; Sugar: 6 g; Protein:5 g

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Caulimash

December 18th, 2017 | no comments

One of the most important questions I ask myself when choosing a food to eat or recipe to prepare is: how long will this food keep me satisfied?

Unfortunately, when it comes to regular white potatoes, my answer is: not very long! Because of their high glycemic index, white potatoes have a strong impact on your blood sugar. This spike in blood sugar is followed by a subsequent dip, causing hunger to return sooner than it should.

Enter cauliflower mashed “potatoes”, or what I like to call Caulimash. 100% pure cauliflower, seasoned with garlic powder, sea salt, pepper, fresh chives, and ghee. The taste is pure heaven on earth! And, because cauliflower has a low glycemic index, it will not cause undesirable effects on your blood sugar. Bonus! An extra bonus…cauliflower is a cruciferous vegetable, meaning it has the power to reduce inflammation in your body.

This past Thanksgiving I made this recipe of Caulimash for my family in place of traditional mashed potatoes and everyone loved it! In fact, my mother (who is VERY hard to please when it comes to food), asked if she could take some of the leftovers. Score! 🙂

Serve it alongside a nice piece of grass fed beef with some roasted carrots and I swear you’ll never miss the spuds. You could also prepare a little extra and add it to your scrambled eggs on Sunday morning. I hope you enjoy this recipe as much as I do!

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Caulimash
100% pure cauliflower- seasoned with garlic powder, sea salt, pepper, fresh chives and ghee. The taste is pure heaven on earth! And, because cauliflower has a low glycemic index, it will not cause undesirable effects on your blood sugar. Bonus! An extra bonus...cauliflower is a cruciferous vegetable, meaning it has the power to reduce inflammation in your body. 3 Earthfoods per serving: ♥♥♥
Course Side Dish
Prep Time 15
Cook Time 10
Servings
servings
Ingredients
  • 1 large head cauliflower Remove stems and chop florets into small pieces
  • 3 tbsp. grass fed ghee or butter For a richer flavor, use ghee!
  • 1 tsp. Sea salt
  • 1/4-1/2 tsp. garlic powder Depending on how garlicky you like it. 1/2 teaspoon is pretty powerful!
  • 1/2 tsp. fresh ground pepper
  • 1 tbsp. fresh chives, chopped
Course Side Dish
Prep Time 15
Cook Time 10
Servings
servings
Ingredients
  • 1 large head cauliflower Remove stems and chop florets into small pieces
  • 3 tbsp. grass fed ghee or butter For a richer flavor, use ghee!
  • 1 tsp. Sea salt
  • 1/4-1/2 tsp. garlic powder Depending on how garlicky you like it. 1/2 teaspoon is pretty powerful!
  • 1/2 tsp. fresh ground pepper
  • 1 tbsp. fresh chives, chopped
Instructions
  1. Steam cauliflower for 10 minutes until just fork-tender.
  2. Transfer to high-speed blender or food processor and add ghee, salt, garlic powder, and pepper.
  3. Pulse about three times to blend ingredients, then run on low speed for 30 seconds until smooth. Caution: If you over-blend, your caulimash will be runny.
  4. Transfer to serving dish and sprinkle with chives.
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The Ultimate Comfort Food!

September 3rd, 2017 | no comments

I don’t know about you, but every once in awhile I get a mean craving for mac-n-cheese! Since I’m all about taste AND nutrition, I prefer to make my own. This recipe is adapted from one that I found while searching for a solution to the traditional boxed variety. Thank you Lindsay from www.pinchofyum.com!

I chose chickpea pasta because of its rich fiber and protein content, making it an ideal solution for those watching their blood sugar. I enjoyed this dish with a nice side of roasted vegetables and leftover organic free range chicken!

 


Print Recipe
Upgraded Mac-n-Cheese
The ultimate comfort food that you can actually feel GOOD about eating!  Made with chickpea pasta, butternut squash, caramelized onions and your favorite cheese.
Course Side Dish
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 2 cups Banza shells or elbows, uncooked
  • 1 tbsp. Kerrygold butter
  • 1 cup Red onion, sliced thin
  • 5 cups Butternut squash, cubed (about one small) To save time, purchase peeled and cubed butternut squash!
  • 5 cups Organic chicken broth
  • 3/4 cup Unsweetened nut milk Almond, coconut, cashew, macadamia nut are all good choices.
  • 1 tsp. Sea salt
  • 2/3 cup Cheese I use a blend of Parmesan, Romano and Asiago cheese
  • Sea salt and pepper to taste
Course Side Dish
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 2 cups Banza shells or elbows, uncooked
  • 1 tbsp. Kerrygold butter
  • 1 cup Red onion, sliced thin
  • 5 cups Butternut squash, cubed (about one small) To save time, purchase peeled and cubed butternut squash!
  • 5 cups Organic chicken broth
  • 3/4 cup Unsweetened nut milk Almond, coconut, cashew, macadamia nut are all good choices.
  • 1 tsp. Sea salt
  • 2/3 cup Cheese I use a blend of Parmesan, Romano and Asiago cheese
  • Sea salt and pepper to taste
Instructions
  1. Prepare pasta according to package instructions, drain and set aside.
  2. Heat butter in skillet on low to medium heat and add onions. Saute for 15-20 minutes until fragrant and brown.
  3. While onions are cooking, remove the skin and seeds from squash and cut flesh into cubes (or purchase already peeled and cubed butternut squash). Bring broth to a boil in a large pot and add squash. Cook for 7 minutes, stirring frequently.
  4. Drain squash, reserving 1/2 cup of broth. Add squash, reserved broth, milk, sea salt and cooked onions to a blender and process until smooth.
  5. Pour sauce over pasta, stirring to coat. This recipe makes a bit more sauce than you will need. No worries...store in an airtight container and refrigerate for later in the week.
  6. Stir in cheese and mix until melted throughout. Season with salt and pepper to taste!
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