Not many healthy food delights are more worthy of having become a hot food trend than avocado toast. With its wealth of healthy fats and carbs, it’s easy, healthy, and comforting, perfect for a quick breakfast or lunch. And why not for dinner, too? It’s a perfect accompaniment to almost any kind of soup. Here […]
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The ketogenic diet is the latest eating trend that seems to be taking over the internet. It takes low-carbohydrate dieting to a whole new level. Although it might seem a little extreme at first, the ketogenic diet is one of the best proven eating plans for weight loss, increased energy, and better overall health.
By limiting your carbohydrate intake to less than 5% of your total calories, your body will go into a state of ketosis and use fat as fuel. You’ll also help stabilize your blood sugar and hormone levels to ward off prediabetes and brain fog, just to name a few symptoms. Here’s everything you need to know about the ketogenic diet.
The Ketogenic diet is similar to the Paleo or Atkins diet, but with stricter rules about where you get your calories from. It suggests that you severely limit your carbohydrate intake and eat a high-fat diet by dividing your daily calories into the following categories: 75% from fat, 20% from protein, and 5% from carbohydrates. The idea behind the ketogenic diet is that by limiting your carb and glucose intake, your body will rely on fat as fuel.
Eating carbohydrates cause your body to secrete insulin. When you eat too many carbs, it creates a buildup of insulin in your bloodstream, which leads to high blood sugar. Your body also stores the carbohydrates that it does not immediately use for fuel as fat. On the other hand, eating a high-fat and low carbohydrate diet reduces the amount of insulin secreted. You stop storing excess carbohydrates as fat, and your body enters a state of ketosis.
Ketosis occurs when the body switches its fuel source from carbohydrates to fats. You may notice that you have entered ketosis when you get the dreaded keto breath! When the body begins to burn fats as fuel, it creates a byproduct of acids known as ketones that build up in the blood. Research shows that your body and brain prefer ketones to glucose as their primary energy source. With carbohydrates out of the way, your body barely releases insulin and does not store excess glucose as fat. For most people, the result is often a smaller waist, better concentration, and improved blood sugar levels.
The ketogenic diet has a lot of followers and for a good reason- it has a lot of research to prove its benefits! The history of the ketogenic diet dates back to around 500 BC when it was first used to treat epilepsy. It regained popularity in the 1920’s as an obesity treatment and was used all around the world for nearly two decades. People stopped using the ketogenic diet during the modern era of pharmaceutical drug treatment, but over the past 15 years, it has regained popularity again among people who want to return to their roots, so to speak. Here are some of the most impressive health benefits of the ketogenic diet.
According to researchers of a 2005 study, the ketogenic diet can be used to prevent and treat type 2 diabetes. Ten obese patients with type 2 diabetes were put on a ketogenic diet and had their blood sugar levels monitored. After just two weeks of being on the diet, their insulin sensitivity improved by 75 percent.
You might think that eating a high-fat diet is bad for your heart, but the opposite is true with the ketogenic diet. A 2009 systematic review found that when compared to low-fat diets, low-carbohydrate diets were better for protecting against heart disease after six months. Another meta-analysis of 23 studies with data collected on more than 1,100 test subjects confirmed that the ketogenic diet cut significant risk factors for the development of cardiovascular diseases.
A study published in the journal Lipids found that a ketogenic diet helps you lose more weight than a low-fat diet- twice as much to be exact. Another study found that test subjects who followed the ketogenic diet lost more weight over the course of a year than low-fat dieters despite eating more calories. A third study tested the low-carb vs. low-fat theory by putting test subjects on either a low-fat or ketogenic diet and then asking them to switch. Results indicated that both groups lost more weight when they were on the ketogenic diet. In fact, the men in the study lost three times the amount of weight off their waist on the ketogenic diet as they did on the low-fat diet.
Hormone levels and acne seem to go hand-in-hand. If you’re looking to improve the way your skin looks, start by reducing the number of processed junk foods you eat. According to a 2012 study, the ketogenic diet has therapeutic effects on skin health. Specifically, it balances hormones and reduces the onset of acne.
Nothing is scarier than a cancer diagnosis. One theory behind the development of cancer is that the disease thrives off high carbohydrates diets with lots of refined sugar. According to a 2015 study, there is increasing evidence to show that the ketogenic diet has antitumor properties that may be used to prevent and treat cancer when used in conjunction with proven methods such as chemotherapy and radiation.
The ketogenic diet was founded on the idea that it could be used as an epilepsy treatment and the same theory holds true today. A 2008 study extracted data from 103 children with epilepsy- 54 of them were asked to follow a ketogenic diet, and 49 were put in a control group. After three months, the children in the ketogenic diet group had a 75 percent decrease in seizures.
Ever notice how a big lunch or breakfast with starchy foods makes you want to fall asleep right after? If you do manage to stay awake, you’ll probably suffer from brain fog, which will leave you useless at work. Since the brain prefers ketones as its fuel source, the ketogenic diet can help you stay focused and sharp. It can also help you as you age. Research shows that the ketogenic diet has neuroprotective properties that may be useful for the treatment of central nervous system disorders, such as Parkinson’s disease, hypoxia, glutamate toxicity, ischemia, Alzheimer’s disease and traumatic brain injury.
Eating sugary foods seems to have a snowball effect on most people. You eat one potato chip or candy bar and the next thing you know the whole bag or bar is gone. That’s partly because of the effect that carbohydrates have on blood sugar. When you eat high carbohydrate foods, your body releases insulin, which causes a blood sugar spike. But what goes up must come down. When your insulin levels drop (and they will), you’ll be left with another sugary craving to get those blood sugar levels back up.
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If you find yourself in the midst of Key West’s prime tourist area — Duval Street and areas adjacent — it’s plain to see that tourists are looking more for seafood and booze than salads and smoothies. But for health-oriented visitors, this Florida Key with a somewhat naughty reputation is far from a lost cause. […]
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There are a number of great upscale vegan restaurants in New York City, but the newest one has a mission that goes beyond creating converts to plant-based fare with sophisticated fare. P.S. Kitchen (246 W. 48th Street in Manhattan), which opened in the summer 2017, offers an exciting, sophisticated plant-based menu in a beautiful bi-level […]
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Going on vacation as a vegan is not as simple as booking a flight and a place to stay. You have to consider the typical cuisine of the area and the awareness and understanding of veganism, too. Here are some essential trips on how to enjoy being vegan while traveling with — and among — […]
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Here are some delicious vegan scones recipes that will make your next brunch a hit!
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Tofu Scramble recipes are easy and tasty. Here are a few recipe ideas of tofu scrambles that can help you get started planning your next brunch.
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Here are 17 delicious vegan hot breakfast recipes that will keep you going all day.
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This article takes a look at recipes for vegan gingerbread cookies in an attempt to help you find the perfect one for your holiday celebrations.
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These recipes for 10 vegan breakfast casseroles will make you morning easier, and they will make your mornings less stressful.
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Whether you need to cozy up with a book and a blanket, or you are having a family get together for the holidays, this list will have the vegan hot beverages that you need to warm your body and soul.
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Tofu is a versatile ingredient, and it is essential in vegan cuisine. Here are some facts about tofu that you may not have known were true.
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Have you ever thought about starting an indoor garden? Home gardening brings great joy to growers. It also helps people save money, and produces fresh vegetables for a plant-strong diet. What’s more, it lets gardeners control how plants are grown —that is, organically and without pesticides — making it safer and healthier. Let’s take a […]
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Does your skin need a serious cold weather pick-me-up, yet you’re not up for splurging on professional facials and body scrubs, or skin care products that make inflated claims? If the answer to both of those questions is yes, here are some great alternatives that may be in your kitchen right now. If you’ve been […]
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Lung health matters so much more than many of us realize. Did you know that you take more than 6 million breaths per year?
Or that your lungs play many roles besides ‘just’ helping you breathe?
And were you aware that there are several all-natural actions that can help improve lung health?
In this article, I’ll discuss lifestyle and dietary tips that are worth implementing if you want to keep your lungs strong and healthy. You’ll also discover what a true and healthy lung cleans is really about.
As you can see above, the respiratory system consists of the trachea (the windpipe) which branches out, at the carina, into two bronchi that lead to each lung. The bronchi continue to branch forming smaller bronchi that divide into bronchioles.
Bronchioles have tiny air sacs also known as alveoli. The alveoli have many capillaries (very thin blood vessels) in their walls. The oxygen we breathe in passes through the alveoli, into the capillaries and then into the blood.
Yes, the lungs help us breathe. (That is, the lungs expand and suck in air when the diaphragm contracts. They then compress to expel carbon dioxide as the diaphragm relaxes.)
But that’s not all the lungs do.
Healthy lungs also help:
Do you need a ‘lungs cleanse or detox’ for optimal lung health?Tobacco smoke contains over 7000 toxic chemicals, 60 of which are known to cause cancer. So, if you’re a smoker, you really want to help your body get rid of these toxins.
However, even if you don’t smoke, you’re still exposed to various pollutants such as car exhaust, detergents, dirt, and dust. As such, anyone who lives in the modern world would benefit from a lung ‘cleanse’.
But don’t worry: you won’t need to go on a juice fast or prepare some crazy concotions to improve your lung health. You see, a true and healthy lung detox or cleanse simply implies supporting your lungs’ innate detox mechanisms as discussed below.
Take out the bad stuff which prevent your lungs from working at full capacity.
Your doctor or nutritionist said that wheat, dairy, soy, vegetable oils etc. pose no threat to your health?
Before you take this as a fact, why not try eliminating these foods for at least a month to see whether your lung health (and overall health) improve or not?
This is what is called an ‘n=1’ experiment. And this is the best way to find out what works for YOU and what doesn’t.
Wondering what wheat, grains, sugar, and HFCS have in common?
Well, by damaging the lining of the small intestine, these foods can cause inflammation in the respiratory tract.
Inflammation in the lungs could result in swelling of the bronchial tubes as well as increased mucus production. The excess mucus can cause cough, wheezing, and shortness of breath.
If left untreated, inflammation may even cause scarring within the lungs – this would cause a serious decline in lung health.
Sulfites (present in dried fruits, wine, beer, many processed foods), monosodium glutamate (MSG), food colorings, salicylates, benzoates and yeast can adversely impact lung health. It appears that, in some individuals, these food additives can trigger respiratory symptoms by irritating the respiratory tract.
Note: If you often cough, wheeze, or feel your throat ‘tightening’ after eating certain foods, you may want to check this article about histamine intolerance.
If you want healthy lungs, you need to ditch industrial seed oils such as oils of canola, cottonseed, sunflower, safflower, and corn.
You also want to steer clear of margarines and any form of hydrogenated fats.
Wondering what dietary fat has to do with lung health?
Do you remember the alveoli, the tiny sacs that allow oxygen from the air we breathe in to diffuse in the blood? Well, these tiny sacs produce a fatty substance known as ‘lung surfactant’.
The post Breathe Easy – Addressing Lung Health the Natural Way appeared first on Bembu.
We’ve all been there— the sluggishness, lethargy and general blah feeling that comes after holiday meals or simply celebrating much too heartily with food and drink. The good news is that these 5 great ways to cleanse your body after an evening (or days, as the holiday spirit sets in) of overindulgence are easy as […]
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So often around the holidays, vegans and vegetarians end up eating nothing but the side dishes. Mashed potatoes, stuffing, and Brussels sprouts are all easily vegan. But what about the main dish? Where’s the star of the show? Move over, Tofurkey, we’ve got a Vegan Nut Roast that’s going to blow your mind. It’s packed […]
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Chickpea flour is a great alternative to grain flours, though it doesn’t “behave” like grain in the usual sense. It doesn’t rise and become fluffy like wheat flour, for example, but it’s wonderful for making pancakes, crepes, and vegan frittatas. Here’s a quick guide, followed by tasty and easy chickpea flour recipes for you to […]
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When I lived in New York, I had a flatmate who told me a story about how shocked she was when, during a trip to Italy, she saw her host mother cooking the life out of broccoli. “I had never seen anything like it before!” she said. “She cooked it until almost mushy, with tons […]
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Every time I make minestrone, I stop and think how amazing it is that such a humble dish became so popular outside of Italy. The main idea behind minestrone is the same as a quiche: It’s a recipe designed to rid the fridge of all the vegetable scraps that have been sitting for too long […]
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Are you dreading the annual ritual of the kids collecting candy, then having to argue with them about how much they can have and how to avoid those dreaded sugar highs (and future dental bills)? Here are some fun Halloween treats that the kids will love, and which won’t send shivers up your spine. For […]
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Commonly used and well-loved as a vegetable in Asian cuisines, edamame, or fresh green soybeans come in fuzzy green pods containing two of these bright green beauties. Read on to get to know more about them, learn how to cook them, and explore some easy and tasty edamame recipes. If you haven’t prepared them at […]
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If you’ve been on a hunt for homemade healthy treats, chances are you’ve come across almond flour recipes quite a few times.
Have you ever tried any of those recipes? If yes, then you’ve probably noticed that almond flour recipes yield tender and fluffy baked goods that easily rival conventional ones.
But what exactly is almond flour? Can you use it just like you would use regular wheat flour? And, if you’re not familiar with almond flour recipes, what can you make using almond flour?
I’ll cover all these questions in this article. And I’ll share my favorite almond flour recipes. Plus, you’ll discover why it’s not a good idea to overdo almond flour.
It’s not a type of milled flour: almond flour simply consists of almonds that have been finely ground into a powder.
The almonds are usually blanched first and the skins removed. This is why almond flour is typically very soft and fine with a uniformly bright color.
It depends on what kind of recipe we’re talking about.
You see, almond meal is a coarser version of almond flour and usually still contains the almonds’ skins. This makes the end product denser.
Since almond meal is heavier, you’ll want to use it in recipes that call for less than 1/2 cup of almond flour.
For instance, almond meal works better when:
On the other hand, since almond flour is very light, it gives a yummy texture to:
Note: Almond flour recipes that call for quite a large amount of wet ingredients may require adding in a starch or coconut flour.
I don’t buy almond flour because:
i. The fats in the flour will probably be oxidized by the time I get the bag. Who knows how long it’s been sitting on the shelves at the grocery store?
You see, the hard-outer shell and skin of the almond protect its delicate fats and vitamin E from heat, light, and oxygen. Stripping the almond of its protective coating and grounding it into flour makes these nutrients more vulnerable to oxidative damage.
ii. It’s SO easy to make. And you can easily make some almond flour only when you feel like trying almond flour recipes.
iii. Almond flour recipes typically call for a large amount of flour. Since almond flour is very expensive here, these recipes aren’t very budget-friendly.
So, before you go out and buy almond flour, why not check out the video below next time you feel like trying almond flour recipes?
Almonds often get a bad rap because people still believe that eating fat ‘makes you fat!’
But the truth is that almonds won’t make you gain weight unless:
• You’re intolerant or allergic to almonds.
• You have an autoimmune disease and almonds are one of the foods that trigger your immune system.
• You’re eating ‘shovels’ of almonds on a regular basis (that’s quite easy to do considering that almond flour recipes call for a lot of almonds).
Well, let’s see what’s in 1 cup (143g) of whole almonds:
• Calories: 828kcal
• Fat: 71.40g (including 17.63g and 45.118g of polyunsaturated and monounsaturated fats respectively)
• Carbohydrate: 30.82g
• Protein: 30.24g*
• Fiber: 17.9g
• Potassium: 1,048mg
• Calcium: 385mg
• Iron: 5.31mg
• Zinc: 4.46mg
• Vitamin E: 36.65mg
• Riboflavin: 1.627mg
• Niacin: 5.174mg
• Folate: 63µg
*Note: Some people will tell you that almonds are rich in protein. But what they fail to consider is that the protein in almonds (and all plants) is not easy to digest. Hence, the body won’t be able to use all of that protein.
Yes, almonds are high in oxalates and phytates. (Oxalates and phytates are anti-nutrients found in nuts, seeds, grains, and many veggies.)
And yes, these anti-nutrients can bind with minerals thus making it harder for the body to use these minerals.
However, these are concentrated in the almond’s skin which is typically removed before grounding the almonds into flour.
What if you make your own flour?
You could soak your almonds overnight and then remove the skin. This way you’ll get rid of some of the oxalates and phytates.
Some say that almond flour recipes can skew perception about quantity.
But this shouldn’t come as a surprise. I mean, you barely need to chew almond flour. And any kind of pre-chewed food (be it other types of flours or smoothies) will definitely skew the body’s ability to assess how many calories you are ingesting.
Moreover, like most baked goods, almond flour recipes are delicious. And when something tastes good, your body will produce more dopamine. In some people, this can translate in wanting to eat more.
What you can do about it: Keep almond recipes as treats to enjoy when you are not ravenous. And be present whenever you’re eating (i.e. just eat; don’t watch TV, listen to music, read, or work while eating).
The reason is simple: almond flour is very rich in polyunsaturated fatty acids (PUFAs).
Eating one or two almond flour cookies, once in a while, won’t hurt (unless you can’t tolerate almonds). But if you overdo PUFAs, this could increase inflammation in your body.
Final thoughts before I give a snapshot of my favorite almond flour recipes: almonds (about 7) make great snacks but almond flour recipes should be kept as treats to be consumed occasionally.
Almond flour recipes that feature mashed bananas, lemon juice, and chocolate chips have got to be the best! Don’t you think?
The post 24 Almond Flour Recipes That’ll Make You Glad You Ditched Wheat appeared first on Bembu.
Here are a dozen tasty and healthy vegan farro recipes. This nutty, hearty grain has joined other recently revived ancient grains like quinoa, einkorn, kañiwa, and teff in the modern kitchen. Filled with fiber and high in iron, you’ll want swap it in for rice and barley in all kinds of dishes. Make sure to see our […]
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Before we start blasting it, let’s get one thing straight – every healthy person has stomach fat. Anyone who doesn’t have it would not be considered medically healthy at all. Problems arise when you have too much of it, and can occur depending on the type of fat you have in that mid-section. The bad news is, stomach fat is one of the most difficult areas to shed those unwanted centimeters… but not impossible. Check out these exercises for stomach fat that will help you tone and flatten your core!
It’s important to get your head around the ins and outs of stomach fat in order to shed it. The belly is one of those problem areas that can be extremely difficult to tone and trim, and sit-ups alone won’t cure that! The reality is, sit-ups on their own or ‘miracle diets’ just don’t work – especially not in the long-term.
If you’ve read many of my articles, I’ll be sounding like a broken record by now, but it’s important to drill in again that a holistic approach to health, and an overall lifestyle change, is essential when trying to achieve a healthy physique and maintain it. It involves a number of essential changes, but it’s not as scary as it sounds. In fact, most of it comes down to good old-fashioned commonsense, with a little bit of knowledge around nutrition and muscles thrown in there. Don’t worry though – I’m going to guide you through all that. But first, let’s look at why the belly is one of those areas prone to stubborn fat storage…
There are two layers of fat in the body – some is right under your skin, called ‘subcutaneous’ fat, and some is around the heart, lungs, liver and other organs. That deeper fat is called ‘visceral’ fat, and can become the bigger problem. While you do need visceral fat to cushion your organs, too much of it can cause high blood pressure, type 2 diabetes, heart disease, and certain cancers. When too much fat builds up in the body, it starts getting stored in unusual places, and the stomach is one of those go-to areas. Too much visceral fat is more harmful than subcutaneous fat, but the good news is, it is also easier to lose than subcutaneous fat. The Doctors explain it pretty well…
Exercise is not everything… In fact, it’s not even most things. Nutrition has to be a major player in toning the body and trimming fat. While no one exercise, type of food or ‘trick’ diet is going to magically blast away that stubborn stomach fat, it is still a much simpler concept and process than you probably realize. It comes down to reducing your overall body fat percentage, because the belly is generally the last, or one of the last, places that stored energy (fat) will be used by the body when you’re losing weight. And again, this is where that overall healthy approach, or lifestyle change, comes into play. The good news there is that you can do that naturally, without starving yourself, working out to the point of physical exhaustion, or buying expensive ‘fat blasting’ exercise equipment.
Nutrition plays a key role because the amount of calories you consume, and, more importantly, the types of calories you consume, relate directly to fat storage in the body. We’ve written a number of in-depth articles around this topic that can help you understand the bigger picture and how to eat sensibly. This one takes you through what not to do (and you will find some things in here that you probably have done!), and here you will find how to reduce your calorie intake without feeling hungry or becoming obsessed with food.
Sit-ups are back in fashion! The vintage core exercise of crunching is definitely beneficial, and if you do them every day or every second day, then some of those ab muscles will be hard as a rock! However, they are certainly not the only exercise for toning the belly, and unfortunately they don’t target those important lower abdominal muscles (where all the belly fat tends to hang!), so you need to add some other exercises to your stomach fat blasting routine as well. Even so, none of it involves over-priced equipment and all of it can be done at home. The only thing we’d suggest you get is an exercise ball. However, again, that’s not essential – all of these exercises can be achieved without one!
The key to any weight loss, including the stomach area, is variety. It’s important to cover all the essentials in health and fitness – cardio, strength, stretching and relaxation (as well as nutrition, which we’ve already covered). Without an overall level of fitness and movement, those abdominal exercises will make your core stronger, but they won’t get rid of all the fat! You need to be exercising every day.
That doesn’t mean a strenuous high intensity workout and these core exercises every day. What it does mean is humans should be active every day. That could be achieved by a brisk 30-minute walk on days you’re not working out at the gym. It could mean walking to and from work every day. As long as your heart rate is increased every day, then that is your base for your fitness routine. You can then add to that three or four days of strength training in some form or another, which can include our abdominal exercises.
Yoga or Pilates are also fantastic for strengthening and flattening the stomach, but go for a vinyasa flow or power yoga class if that is your aim. Anything else you enjoy – whether it be swimming, team sport, cycling, surfing or running – can also be added to the mix. Just make sure you are getting a mix!
The post Blast That Stomach Fat With These 5 Powerful Exercises! appeared first on Bembu.
Breakfast smoothies can either set you off for a great day or make you crash at 10am. Especially if you’re buying commercial ones.
And that’s a shame because breakfast smoothies are so easy to make. Plus, making them yourself is very cost-effective.
The only issues with homemade breakfast smoothies is that you:
i. Need to find a recipe
ii. Check the ingredients to ensure they’re healthy
iii. Play with the ingredient quantities so that your blood sugar levels don’t go on a roller-coaster
That’s kind of a daunting list, right? Well, it doesn’t have to be: in this article, you’ll find a list of 21 different breakfast smoothies. I’ve already reviewed the ingredients and suggested modifications and ‘blood sugar control tips’ where necessary.
Bon appétit!
Yes, you can. Just like people can eat donuts every morning. But this doesn’t mean it’s a healthy thing to do.
Why? Well, because your blender will be doing all the ‘chewing’ for you. In other words, since the initial step of digestion (chewing) is bypassed, smoothies can increase current digestive issues.
Many people do lose weight when they consume green breakfast smoothies but that’s often because that smoothie is replacing some kind of processed food.
I usually advise my patients who just love breakfast smoothies to stick with 2 to 3 smoothies per week. And to have a few ounces of protein just before taking their smoothie. This way they get to chew a bit. For instance, they could have 1-2oz of liver sautéed in ghee, some stir-fried chicken, or leftover meat.
This depends on the ingredients you use. If the recipe calls for: syrup, low fat milks, artificial sweetener, ice-cream, artificial ingredients then it’s obviously not a good choice.
Moreover, many recipes out there pack way too much fruit. Since the fruits are blended, the sugar in those fruits will be rapidly absorbed in your bloodstream. This can cause a hormonal mayhem and insulin resistance.
• Stick with 1 to 1 ½ fruit per serving.
• Add in some leafy greens. Don’t worry; this won’t be a “pinch your nose to scarf it down” experience. You won’t actually taste the greens. I’ve included a few examples in this article plus there’s also a ‘green smoothie’ section.
• Avoid adding sweeteners if you’ll be adding fruits to your smoothie. And use unsweetened liquids (water, pure coconut water, coconut milk) instead of juices.
• Add some form of healthy fat such as avocado (don’t use too much or you’ll end up with guacamole), coconut oil, coconut flakes, or nuts, seeds and their butters if you can tolerate them.
• Have some protein with your smoothie – either add some collagen, gelatin, or accompany your smoothie with some lean meat or an egg.
Now, let’s have a look at those breakfast smoothies!
If you’re a huge fan of apples, then this recipe is right up your alley! To give this smoothie an authentic pie taste, I love pairing it with my home-made cinnamon graham crackers.
Why bake my own crackers? Simple: most commercial crackers contain wheat plus loads of nasty chemical stuff.
These crackers are super easy to make. Check out the recipe below to see how I bake mine.
As ingredients you’ll need:
o Almond flour (1 – ⅛ cup)
o Baking soda (⅛ teaspoon)
o Apple cider vinegar (¾ teaspoon)
o Ground cinnamon (½ teaspoon)
o Egg (½ large)
o Coconut oil (1 tablespoon)
o Honey (½ tablespoon)
o Unrefined sea salt (¼ teaspoon)
Directions
1. In a medium bowl, whisk together the almond flour, baking soda, ground cinnamon, and sea salt.
2. Throw in the apple cider vinegar, egg, coconut oil, and honey. Stir until everything is well combined.
3. Cover your bowl and refrigerate your dough for about 30 minutes.
4. Preheat your oven to 325F and line a cookie sheet with parchment paper.
5. Transfer your dough to the parchment paper and top it with another parchment paper.
6. Use a rolling pin to roll your chilled dough to about ⅛ and ¼ inch.
7. Use a knife to cut your dough into 2.5-inch squares and transfer them to a prepared sheet.
8. Bake for about 12-15 minutes until you obtain golden brown crackers.
9. Let the crackers cool on the pan for about 5 minutes before transferring them to a wire rack to cool completely.
Suggested modifications:
• Add a handful of leafy greens to your blender – baby spinach tastes great in this smoothie.
• A spoonful of peanut butter or almond butter is a great add-on in this smoothie.
• Ran out of allspice? No worries. Sub it with some pumpkin pie spice.
• If your apple is small, use 2 to get the right consistency.
• ‘Pink Lady’ apples work best in this recipe.
• Don’t like cooking things in the microwave? Just cook your smoothie in a pan.
Looking for breakfast smoothies that are loaded with antioxidants? Then, this blueberry smoothie is exactly what you need! Fresh lemon zest, coconut milk, and cinnamon give it such a satisfying flavor that you’ll come for more.
Suggested modification:
• Add a handful of leafy greens to your blender – baby bok choy gives a nice kick to this morning drink. Or you can stick with spinach.
Is key lime one of your all-time favorites? Then, you’ll definitely want to add this recipe your list of breakfast smoothies. There’s such a great combo of flavors in this pie smoothie!
Coconut cream, avocado, and banana fuse together to give you an extra creamy smoothie. And cinnamon, vanilla extract, ginger root, and steamed greens join the party, leaving you completely blown away.
The post Kick Start Your Day With These 21 Nutrient-Dense Breakfast Smoothies appeared first on Bembu.
If you keep up with food trends, you’ve likely heard about farro, one of several ancient grains that have made a comeback in recent years. Farro takes its place among grains like quinoa, einkorn, kañiwa, teff, and others that have been around for millennia, and which have become more widely available in the general marketplace. […]
The post How to Cook Farro, the Hearty & Healthy Ancient Grain appeared first on VegKitchen.
Why bother try any of these healthy pizza recipes? It’s waaaaaayyyy easier to order a pizza and eat it within 15 minutes! (Plus, the clean-up would be SO much easier!)
If you’re thinking this, I totally get you.
But you should really consider these healthy pizza recipes next time you have a craving for pizza. Because you only have one body. And doesn’t it make sense to give your body some love by nourishing it with nutrients that will help preserve it?
I mean, commercial pizzas bring nothing to the body. The stuff is laden with inflammatory seed oils, processed meats, wheat, sugar, and many food additives that can spell trouble for your immune system, heart, brain, hormonal balance, gut flora, and so on.
‘But… I also like tasty food!’
And who doesn’t? But guess what? Healthy foods can be del-i-cious if you know how to prep them right.
Still skeptical? Then, check out the following impressive healthy pizza recipes. They’ll definitely knock your socks off.
Among all the healthy pizza recipes that you’ll find online, this one is definitely a keeper.
Why?
Well, this pizza crust contains only 3 simple ingredients! Plus, you don’t an oven to bake it.
Less than 10 minutes in a pan and it’s ready to be loaded with your favorite toppings. How awesome is that?
My only beef with this recipe is that it lists baking powder in the ingredient list.
The issue with baking powder is that it contains corn starch which, even in tiny amounts, can cause issues for people with autoimmune conditions. Plus, many brands contain aluminum which can worsen autoimmune flares.
Suggested modifications:
For this paste, you will need:
Been dreaming of pizzas topped with tomato sauce and mozzarella cheese lately? Thanks to this ready-in-less-than-30-minutes pizza crust, you can now enjoy pizza once again without feeling guilty!
Suggested modifications:
This 3-flour pizza crust is, hands down, one of the best healthy pizza recipes you could bite in. Top it with what your heart desires and it’ll taste exactly like a thin, crispy, full of flavor pizza!
Suggested modifications:
Tip: If your dough becomes so sticky that you can’t roll it out, gradually add some more coconut flour until you obtain a workable dough.
The post 14 Healthy Pizza Recipes That Totally Beat Traditional Ones appeared first on Bembu.
