Saturday, June 10, 2017

Adaptogenic Keto Fat Bombs

Inline_Final_Image_BallsThe basic ketogenic diet garners about 65-75% energy needs from fat sources. While a good Primal diet offers much in the way of healthy, varied fats, with keto it’s helpful to have extra strategies for incorporating additional good fats. That’s where the keto fat bomb comes in.

But that doesn’t mean shoring yourself up for anything tasteless or unappealing. Many fat bomb recipes—like this one—aren’t even savory. In fact, with just enough sweetness, the prevailing taste of this keto fat bomb is rich, cocoa goodness—deepened by an earthy nuance of chaga mushroom mix.

And here’s what makes these particular fat bombs so special. Not only do you gain all the major benefits of collagen and a healthy dose of nutrient-dense fat from coconut oil and almond butter, you’ll also get the nutritional magic of adaptogenic chaga. One of the true superfoods, chaga is a fungus long used in traditional medicine that is rich in both antioxidant and anti-inflammatory phenols. It has the highest ORAC value of any natural food and is rich in major and trace minerals. So, you can be sure this keto fat bomb offers more than its share of both delicious flavor and essential nutrients.

Servings: 10 (approximately)

Time in the Kitchen: 10 minutes (plus 1 hour for chill time)

Ingredients:

Ingredients_Balls

Instructions:

Glaze_Instructions

Mix 1/2 cup almond butter, 1/2 cup coconut oil, and 1 Tbsp. coconut flour. Place the “dough” in the refrigerator or freezer until it firms up enough to scoop and roll into balls.

Roll into 1 1/2-inch balls and put them back in the freezer to firm up (about an hour).

Balls_Glaze Ingredients

At the end of the hour, make the glaze by mixing 1/2 cup melted coconut oil, 2 scoops of Collagen Fuel, 3 Tbsp. raw cocoa powder, and 1 packet of the Four Sigmatic Chaga in a small bowl until fully blended.

Glaze_Process_Balls

Remove the balls from freezer and coat in chocolate glaze mixture. Top with dried rose petals, dark chocolate shavings, or other desired garnish.
Final_Image_Balls
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Shopping the Farmer’s Market with Chef Tom Colicchio

Healthy Eats was excited when we scored an invite to shop the farmers market alongside chef Tom Colicchio. After all, the influential chef and restauranteur’s name is synonymous with gorgeous produce picked at the height of its season. (Decades before “farm-to-table” was an official movement, he scouted the Union Square Farmers Market for just-picked garden gems to cook at Gramercy Tavern and Craft.)

 

And there’s no better place than the farmers market for Chef Colicchio to help promote Naked Juice’s new line of delicious cold-pressed juices made with botanicals like lemongrass and lavender. As we peruse the stalls, Colicchio points out some of his late-spring favorites, including asparagus, pea shoots, morel mushrooms, ramps and bright yellow broccoli rabe flowers, which he uses to add hits of color and spice to salads and vegetable or grain dishes.

 

When I tell chef Colicchio it doesn’t feel like spring until I make bucatini with pancetta and ramps, I score a pro tip: “Do you know what would take that dish to the next level? Shave a little bottarga overtop.”

 

He also shares one more tip: his recipe for Fish Tacos with Charred Pineapple Relish and Pickled Cucumber Salad (created to complement Naked Pressed Cool Pineapple), a light, fresh and healthy dish that’s the perfect way to celebrate the start of grilling season.

Fish Tacos with Charred Pineapple Relish and Pickled Cucumber Salad

Courtesy of Tom Colicchio for Naked Juice

Makes 6 small tacos

 

INGREDIENTS

1 pineapple, peeled (cut lengthwise into quarters away from the core)

1 knob ginger, peeled (diced small)

3 cloves garlic, peeled (diced)

1 cup sugar

3 1/3 cups white wine vinegar

1 jalapeño of Fresno pepper (finely diced)

1 bunch scallions (thinly sliced)
1 cucumber (cut lengthwise, seeded and sliced into semi-circles)

Salt

1 watermelon radish, peeled (cut into thin strips)

2 tbsp. vegetable oil

1 lb. firm-fleshed white fish (like sea bass), cut into 6 small filets

6 small flour tortillas

 

 

DIRECTIONS

 

For the Charred Pineapple Relish:

Char the pineapple on the grill, turning as necessary so that all sides are dark. Dice the charred pineapple into 1/4” squares.

Place the charred pineapple, ginger, garlic, sugar and 3 cups white wine vinegar into a sauce pan. Cook over medium heat until thickened and reduced about halfway. Add the jalapeño and cook for another minute, then add the diced pineapple. Refrigerate until cold. Top with scallions.

 

For the Cucumber Salad:

Sprinkle the cucumber with salt and allow to drain in a colander for approximately 30 minutes.

Transfer cucumber to a bowl. Pour 1/3 cup white wine vinegar over it. Add watermelon radish.

 

For the fish and assembly: 

Heat the vegetable oil in a pan until it spreads easily when tilted. Drop the fish filets with a paper towel and place skin-side down in the pan. Cook about 2 to 3 minutes on each side, or until just cooked through. When you press on the fish, it should be moderately firm in the center.

Distribute the fish on the flour tortillas, top with the cucumber salad and charred pineapple relish.

 

Per serving: Calories 416; Fat 8 g (Saturated 2 g); Cholesterol 31 mg; Sodium 345 mg; Carbohydrate 29 g; Fiber 3 g; Sugars 45 g; Protein 18 g



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Two Ridiculously Delicious Pre- and Post-Workout Snacks

A big thank you to Muuna for partnering with me again on this blog post! I love developing new easy recipes, and I hope you guys love these two as much as I do for on-the-go snacking!

Even though I have a lot on my plate nowadays, I still try to make my workouts a priority, which means I’m often on-the-go when it comes to sticking to my usual routine. Most mornings, I leave the house with a bag packed full of healthy meals and snacks for the day. I want to keep my energy up and ward off hunger throughout the day, so I make sure that my food choices are both nutritious and satisfying, especially when it comes to fueling for and refueling from my workouts.

Before my workouts, I typically eat a snack made up of mostly simple carbs since they provide quick energy, like the Cocoa Almond Protein Bars below. These bars are also filled with protein goodness, to give me a little energy boost while keeping my hunger at bay. Post-workout, I want to replenish nutrients and repair the damage of exercise, so I typically try to get a good amount of protein and carbs into my system within an hour or so after finishing my workout. When I’m on the go, these Bacon & Chive Egg Muffins below are super convenient – and sooo tasty!

Cocoa Almond Protein Bars

Hello, deliciousness! These homemade protein bars are made with wholesome ingredients and none of that funny stuff, like protein powder with crazy ingredients. If you’re not a fan of traditional protein powders, these bars are for you! Made with high-protein cottage cheese, whole eggs, rolled oats, and creamy almond butter, they’re the perfect pre- (and post) workout snack to keep you satisfied and well fueled! Oh, yea, and they taste like dessert! 🙂

Makes 8 bars

Ingredients:

  • 1/2 cup Muuna® Classic Plain cottage cheese
  • 1 cup oats
  • 1/2 cup creamy almond butter
  • 1/4 cup coconut oil, melted
  • 1/4 cup cocoa powder
  • 1/4 cup brown sugar
  • 2 eggs
  • 1 tsp vanilla extract
  • 1/4 tsp sea salt
  • 1/3 cup chocolate chips

Directions:

  1. Preheat oven to 375 degrees F.
  2. Combine ingredients in a food processor or high-speed blender.
  3. Coat a muffin tin with non-stick cooking spray (or use a silicone muffin tray).
  4. Divide batter among 9 cups and bake for 25 minutes.
  5. Remove muffins from oven and sprinkle 1/3 cup of cheese evenly over muffins.
  6. Turn oven to broil and cook for another 2-3 minutes until cheese is melted and lightly browned.

Bacon & Chive Egg Muffins

If savory snacks are your favorite, you’ll love these Bacon & Chive Egg Muffins! They’re packed with protein from eggs, cottage cheese, and bacon (!!), and the chives add an extra burst of flavor. These are so easy to make ahead of time – and only require one bowl! Simply prepare a batch, store in the refrigerator, and reheat after your workout or just eat cold like I do! 🙂

Makes 9 servings

Ingredients:

  • 1 cup Muuna® Lowfat Plain cottage cheese
  • 4 eggs
  • 1/2 cup oats
  • 1 tsp baking powder
  • 1/2 tsp onion powder
  • 1/4 tsp salt
  • 4 pieces of cooked bacon, chopped
  • 1/2 cup shredded Gruyere cheese + 1/3 cup for topping
  • 2 tbsp chives, chopped

Directions:

  1. Preheat oven to 375 degrees F.
  2. Combine ingredients in a food processor or high-speed blender.
  3. Coat a muffin tin with non-stick cooking spray (or use a silicone muffin tray).
  4. Divide batter among 9 cups and bake for 25 minutes.
  5. Remove muffins from oven and sprinkle 1/3 cup of cheese evenly over muffins.
  6. Turn oven to broil and cook for another 2-3 minutes until cheese is melted and lightly browned.

As you might have noticed in both of the recipes above, one of the main ingredients is Muuna® cottage cheese, a high-protein and, ohhhh, so creamy cottage cheese. It seriously melts in your mouth! And it makes a great snack on its own for fueling before exercise or for refueling after. Protein + carbs is a winning combination! 🙂

SAMSUNG CSC

When I first tried Muuna, I was actually surprised by the taste and protein content – it’s even higher in protein than other cottage cheese and Greek yogurt brands on the market! Muuna fruit flavors have 15g protein and 9-11g of sugar per single serve (5.3 ounce) container and Muuna lowfat plain single serve has 19g protein and only 4g sugar. Muuna’s multi-serve containers of Lowfat and Classic plain cottage have 14g protein and 3g of sugar per 4oz serving. All of Muuna’s products are free of artificial flavors, colors, sweeteners, and are gluten-free! (Click here for additional nutritional information.)

Question of the Day

What’s your favorite on-the-go pre-or post-workout snack?

 

The post Two Ridiculously Delicious Pre- and Post-Workout Snacks appeared first on Carrots 'N' Cake.



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