Author: healtherwhite

The Best Keto Meatloaf

You either loved it or hated as a kid, but we can almost guarantee this keto meatloaf recipe will become a favorite in your keto cooking repertoire. The top of this meatloaf is layered with a slightly sweet and tart tomato sauce, while a savory beef flavored with garlic, onion, and mushrooms makes up the base.

Traditional meatloaf recipes usually call for breadcrumbs, which makes them a no go for low carb and gluten free diets. Instead, we’ve perfected this meatloaf with almond flour, which makes it entirely low carb, gluten free, and (best of all) keto friendly. 

A juicy, flavor-packed keto meatloaf topped with a tangy and sweet tomato sauce that is gluten free and low carb to meet your keto needs.

The Best Keto Meatloaf

A juicy, flavor-packed keto meatloaf topped with a tangy and sweet tomato sauce that is gluten free and low carb to meet your keto diet needs.

For the meatloaf:

  • 1 ½ pounds ground beef
  • 2 cage-free eggs
  • 1 small onion (diced)
  • 2 garlic cloves (minced)
  • 2 cups mushrooms (finely chopped)
  • 1 teaspoon coconut aminos
  • 1 tablespoon tomato paste
  • ¼ cup unsweetened almond milk
  • ¼ cup almond flour
  • 1 tablespoon  dried oregano
  • 1 teaspoon Himalayan pink salt
  • 1 teaspoon ground black pepper

For the tomato sauce:

  • 1 cup tomatoes (diced)
  • ½ teaspoon Himalayan pink salt
  • ½ teaspoon ground black pepper
  • ½ teaspoon dried oregano
  • ½ teaspoon dried parsley
  • 1 heirloom tomato (sliced, (optional))
  1. Heat oven to 350°F.
  2. In a large bowl, combine all the meatloaf ingredients and knead the mixture with your hands until fully combined.
  3. In a non-stick, 9×5-inch loaf pan, add the meatloaf mixture and press down to fill all the edges of the pan. Set aside.
  4. In a small pot over low heat, add the tomato sauce ingredients and bring to a simmer. Cook for 2 minutes, stirring occasionally. Remove from the heat.

  5. Pour the tomato sauce over the meatloaf. (If using, add slices of heirloom tomato to garnish). Place in the oven and cook until the meatloaf is cooked through and no longer pink in the middle, about 50 minutes.
  6. Remove from the oven and let rest until warm, about 10 minutes. Serve.
Keto | Gluten-Free | Paleo

A juicy, flavor-packed keto meatloaf topped with a tangy and sweet tomato sauce that is gluten free and low carb to meet your keto needs.

The post The Best Keto Meatloaf appeared first on The Kettle & Fire Blog.

How to Make Ghee in 7 Simple Steps

If you’ve heard about the health benefits of ghee,  you may be getting ready to put on your shoes and head to the grocery store for your own tub of golden magic — but not so fast.

Buying ghee may seem more convenient, but high-quality ghee can be expensive. Not only can you make your own at home for a fraction of the price, it’s also extremely easy to do. And since ghee has a stronger, richer flavor than butter, a little goes a long way. You may find that you don’t need as much ghee as you would normally use with butter when cooking and adding it to your dishes.

Here’s how to make ghee at home in seven simple steps.

Ever wondered how to make ghee at home? We've got you covered with this simple step-by-step photo guide.

What You Will Need

  • 1 pound organic, unsalted butter from grass-fed cows
  • Cheesecloth
  • Medium to large saucepan
  • Sterilized mason jar
  • A 16-ounce measuring cup

How to Make Ghee in 7 Simple Steps

Step #1, Cut butter into small pieces (approximately ½ inch each).

How to make ghee in 7 simple steps - step 1

Step #2, In a medium to large saucepan over medium heat, warm butter until melted.

How to make ghee in 7 simple steps - step 2

Step #3, Allow butter to melt completely, then turn the temperature down to a simmer.

How to make ghee in 7 simple steps - step 3

Step #4, After a couple of minutes, the butter should start to foam and bubble. Cook for approximately 10-15 minutes, or until you see it foam a second time.

How to make ghee in 7 simple steps - step 4

Step #5, Once melted butter has a bright gold hue and milk solids at the bottom of the pan have turned into a red-brown color, take it off the heat.

How to make ghee in 7 simple steps - step 5

Step #6, Allow ghee to stand and cool for a few minutes, then strain through the cheesecloth into a bowl or jar. (You can discard the milk protein, but some people find use for it in other recipes.)

How to make ghee in 7 simple steps - step 6

Step #7, Store in a glass mason jar. Ghee will last 1 year in the refrigerator, or on the countertop for up to 3 months.

How to make ghee in 7 simple steps - step 7

This recipe yields 2 cups of ghee. Enjoy!

Ever wondered how to make ghee at home? We've got you covered with this simple step-by-step photo guide.

The post How to Make Ghee in 7 Simple Steps appeared first on The Kettle & Fire Blog.

This Chilled Soup Will Be Your End Of Summer Go-To

By Lindsay Cohn

Homemade soup is one of our favorite foods any time of year. It may not be top of mind during the sweltering summer months—unless it’s a refreshing chilled soup, of course. Gazpacho seems to get all the cold-soup love, but we’re obsessed with the recipe below, which incorporates hydrating cucumber, healthy fat– and potassium-rich avocado and cooling cilantro.

Not only is this soup nutrient-rich, dairy- and gluten-free and super-refreshing, it’s also fast, foolproof and best made in advance, so you can whip up a batch to keep in the fridge for quick meals. We also love to serve it in shot glasses at a party.

 

BIO: Lindsay Cohn is a wellness writer, yogi and essential oil enthusiast. You can follow her on Instagram at @lindsay_cohn and Twitter at @lindsay_cohn.

The post This Chilled Soup Will Be Your End Of Summer Go-To appeared first on Clean Plates.

Keto Overnight Oats with Coconut and Blueberries

Who knew you could still have oatmeal on the keto diet? Well, now you can with this oatless keto “oatmeal.” This keto oatmeal recipe is our spin on traditional overnight oats, and is so full of healthy fats, fiber, and flavor, you won’t even notice the oats are missing.

Ideally made the night before, this is the perfect recipe for the keto dieter who’s tight on time, or needs a new grab’n’go snack to stay in fat-burning mode (but don’t we all?).

Not only will the fats from the hemp hearts, walnuts, chia, and coconut milk turn you into a fat-burning machine, they’ll keep your energy levels high, your tastebuds satisfied, and your stomach full. Best of all, it only takes 5 minutes to put together, and ‘cooks’ while you’re asleep. Keto Overnight Oats

Keto Overnight Oats with Coconut and Blueberries

A new spin on traditional overnight oats, this Keto overnight oats recipe is so full of healthy fats, fiber, and flavor. You won’t even notice the oats are missing!

  • 3 tablespoons hemp hearts
  • 1 tablespoon walnuts (roughly chopped)
  • 1 teaspoon chia seeds
  • ½ teaspoon cinnamon (ground)
  • 3 tablespoons full-fat coconut milk
  • ½ tablespoon sugar-free maple syrup
  • 10 blueberries (for garnish)
  1. In a 12 ounce mason jar, mix in all the ingredients (minus the blueberries) with a spoon until thoroughly combined.
  2. Place in the refrigerator overnight, or for a minimum of 4 hours.
  3. Garnish with blueberries and enjoy.
Keto | Dairy Free | Gluten Free

A new spin on traditional overnight oats, this Keto overnight oats recipe is so full of healthy fats, fiber, and flavor.

A new spin on traditional overnight oats, this Keto overnight oats recipe is so full of healthy fats, fiber, and flavor.

The post Keto Overnight Oats with Coconut and Blueberries appeared first on The Kettle & Fire Blog.

How to Grill and Stay Green

By Jodi Helmer

Burgers, corn on the cob, asparagus, chicken skewers, eggplant—done right, grilling is one of the best parts of summer. But there can be some health and environmental pitfalls. Luckily, with a few pro tips and strategies, you can enjoy your grill guilt free.

Choose the Best Grill

Of the most common types of grills, gas is the cleanest option, emitting about 5.6 pounds of CO2 per hour compared to 11 pounds for a charcoal grill and 15 pounds for electric. But if you’re ready to invest in a new grill, consider a solar cooker. They can be pricey, and might take longer to cook your food, but solar cookers burn zero fuel.

Change Your Charcoal

If you’re sticking with your charcoal grill (or cooking on a grill at a campsite or beach), look for briquettes made from invasive trees or wood harvested from sustainably managed forests. These eco-friendly alternatives to traditional charcoal—such as Coshell Charcoals (made from coconut shells) and Whole Foods 365 Hardwood Charcoal (made from lumber industry waste)—produce the same char-grilled flavors without the airborne toxins.

Go Organic/Local

What you put on your grill also makes a difference environmentally. Support farmers and the Earth by purchasing local, organic produce at farmers markets, and making it the center of your meal. “Fruits and vegetables have a lower carbon footprint than meat,” notes registered dietician-nutritionist Vicki Shanta Retelny, author of Total Body Diet for Dummies. Buying locally grown produce is also a win-win because you minimize shipping, and you get the most flavorful food, since it’s picked at peak ripeness.

Mind the Meat

For those times that you can’t resist a burger, cook it carefully. Meat cooked at high temperatures forms chemicals called heterocyclic amines and polycyclic aromatic hydrocarbons or HCAs and PAHs, which can increase the risk of some types of cancer.

To minimize the health risks, choose lean cuts of meat, avoid charring, and pre-cook meats before tossing them on the grill to lessen their exposure to high temperatures, advises registered dietician Colleen Doyle, managing director of nutrition and physical activity, prevention and early detection for the American Cancer Society. While grilling, “Don’t pierce your meats,” Doyle adds. “There is evidence that when fat drips on coals, the smoke that is formed contains PAHs, which may get deposited back on meats as the smoke surrounds the meat.”

Compost Leftovers

Instead of tossing half-eaten food or kitchen scraps like corn husks in the trash, add them to the compost pile. This keeps them out of the landfill, where they’re a potent source of methane emissions. There are even compostable dinnerware options, so you can avoid wasteful plastic.

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The Healthiest (and Tastiest) Frozen Meals for Busy Nights

By Lisa Elaine Held

Don’t bother looking for a health expert who would recommend giving up cooking in favor of eating frozen meals. It’s just not going to happen.

But for those nights when you can’t avoid getting home late and you don’t have a dinner plan or the energy to cook, it’s such a relief to have a fast meal waiting for you. Luckily, these days there are more companies making healthier options—if you know what to look for (and what to avoid).

“Frozen meals are convenient and don’t spoil, so you can’t argue with that,” says registered dietician Lauren Slayton, founder of New York City-based nutrition practice Foodtrainers. “The main issue with frozen meals is that they don’t contain enough vegetables. We like at least two cups of raw or cooked veggies at dinner.”

Other common issues? Many are filled with difficult-to-digest processed soy, excess sugar and sodium, and additives like carrageenan, which Slayton recommends avoiding. “I’d suggest looking for less than 8 grams of sugar, less than 600mg of sodium, and 5 grams or more of fiber,” Slayton says, in addition to choosing meals made primarily with whole-food ingredients.

We took a trip down the freezer aisle and found some of the best frozen meals available.

CAULIPOWER MARGHERITA PIZZA
Caulipower capitalized on the cauliflower-pizza craze by introducing the first cauli-based frozen pizza crust (which also incorporates brown rice flour). Its pizzas are gluten-free and made primarily with whole foods, and they’re lower in sodium and sugar than other frozen-pizza options. The brand also sells a plain crust so you can pile your own veggies on top, and it just announced a major expansion in distribution so it will be even easier to find soon. “These are popular with our clients,” Slayton says. “I would have a side salad or some frozen broccoli to up the fiber of this meal and round it out.” Along with classic Margherita, the pre-made pizzas come in Veggie and Three-Cheese options (the latter is a bit heavy on sodium, though).

AMY’S QUINOA & BLACK BEANS WITH BUTTERNUT SQUASH & CHARD
“Amy’s really paved the way for better frozen meals,” Slayton says, though many of its dishes are on the sugary side. This veggie bowl is a perfect pick, however: It’s high in protein and fiber and low in sugar and sodium, and it’s made with clean ingredients, almost all of which are organic. It’s also gluten-, dairy-, and tree nut-free, and vegan.

HILARY’S WORLD’S BEST VEGGIE BURGER
The name doesn’t lie. Hilary’s veggie patty is made with healthy whole grains like millet and quinoa and tons of actual veggies like sweet potatoes, leafy greens, and onions. (What’s missing? The processed soy in so many other veggie burgers.) It’s also certified organic. “This is Foodtrainers’ favorite veggie burger,” Slayton says. “Put it on Know bread or over a salad, slice some avocado and you’re good to go in about two minutes.”

LUVO GREAT KARMA COCONUT CURRY
A hearty bowl filled with veggies and plant protein? Yes, please. This Luvo dish piles garbanzos, lentils, butternut squash, kale, sweet potatoes, carrots, and more onto organic brown rice. It also contains lots of health-promoting (and flavorful) spices like turmeric and cumin, and is high in fiber and protein, but it stays well under Slayton’s sodium and sugar limits.

CAPPELLO’S FETTUCCINE
Capello’s frozen grain- and gluten-free pasta contains just five ingredients—all recognizable—and because it’s made with almond flour, it’s higher in protein and fiber than white pasta. And unlike dry pasta, it cooks in just 90 seconds. “It’s really life changing,” Slayton says. “We have a freezer full. It’s also very filling, so a little goes a long way.” Pair it with cauliflower alfredo sauce or just some jarred tomato sauce (but keep sodium and sugar in mind if you’re grabbing the jar).

EVOL CILANTRO LIME CHICKEN BURRITO
Many of the burritos in the freezer section are little more than salty calorie bombs filled with lots of processed ingredients. The tastiest exception: Evol’s Cilantro Lime Chicken. The main ingredients are black beans, chicken, and brown rice, and a large portion of its ingredients are certified organic. It’s also protein-rich and low in sugar and sodium.

GOOD FOOD MADE SIMPLE TURKEY MEATBALLS
You’ll enjoy this one, and it’s also a great kid-friendly option, too. “You wouldn’t expect it from a pasta dish, but the fiber content here is higher than most,” Slayton says. It also contains many organic ingredients. This one met Slayton’s sodium and sugar limits (not all of the entrees from Good Food do that, so be careful when shopping), and though it’s higher in refined carbs than we would like because of the white pasta, it incorporates organic broccoli and bell peppers, so it’s worth it.

Pro tip: Slayton tells her busy clients to buy frozen vegetables and clean frozen protein (from brands like Applegate or Vital Choice) to assemble their own fast freezer meals. So while you’re shopping in the freezer section, stock up on those, too.

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