Tuesday, February 5, 2019

Dairy-Free Buffalo Chicken Dip

Anyone else love Buffalo Chicken Dip in a weird (slightly crazy) way?

If you guys follow me over on Instagram, you probably already saw this incredibly delicious Dairy-Free Buffalo Chicken Dip recipe that I made for Super Bowl Sunday. It was so easy to make, only requires 5 ingredients, and, holy cow, it’s tasty!!

Buffalo Chicken Dip is a classic party favorite, so I was excited to test out a dairy-free, nutritious, and slightly lighter version. Ok, truthfully, sometimes, my “healthy” versions don’t always turn out that well, but this recipe tastes as delicious (if not better!) than the original. It received rave reviews, and there wasn’t a single bite left! Serve this dip with veggies, crackers, or spread on a rice cake for a quick high-protein snack. I hope you love this recipe as much as I do!


Dairy-Free Buffalo Chicken Dip

Easy and delicious dairy-free Buffalo Chicken Dip


4 oz vegan cream cheese (I used Miyoko’s)
4 oz steamed baby carrots
1/2 cup dairy-free shredded cheddar (I used So Delicious cheddar)
1/4 cup buffalo sauce
3 oz cooked chicken breast (shredded)


Combine ingredients in a food processor.
Transfer to an oven-safe dish.
Top with additional cheddar cheese (optional, but highly recommended).
Heat in oven for 10 minutes on 450 degrees F.
Remove from oven and dig in!


  • Serving Size: 4
  • Fat: 13
  • Carbohydrates: 10
  • Protein: 9

Are you looking for some additional quick and easy party appetizer recipes? Here are some of my other favorites:

The post Dairy-Free Buffalo Chicken Dip appeared first on Carrots 'N' Cake.

from Carrots 'N' Cake http://bit.ly/2UJwak6

10 Moves To Help Ease Joint Pain

Thanks for giving Jessica Gouthro from Paleohacks such a warm reception last week. I’m glad you found her “13 Ways To Move More At Work” useful. She’s joining us again today to offer tips for those who are looking to ease joint pain. Enjoy!

It sounds counterintuitive, but it’s true: one of the best ways to ease joint pain is to exercise!

Whether you’re feeling aches and pains in your elbows or your lower back and hips, the key to managing and preventing joint and muscle pain is to exercise in the right way. If you have existing pain or joint discomfort, then you need to keep your workouts low-impact, but that doesn’t have to mean easy or ineffective.

You can keep reduce impact and lower your risk of injury by performing exercises that place less stress on the joints.

Some of the most popular low-impact workout options include:

  • Cycling
  • Swimming
  • Elliptical cardio
  • Incline walking
  • Controlled light-resistance weight training
  • Stretching and yoga

Aside from keeping your workouts low-impact, you can also start doing simple exercises to ease discomfort in specific parts of your body, like these 13 stretches for lower back pain or these 13 feel-good hip openers.

Try all 10 of the following exercises to relieve different forms of joint pain. You’ll need a chair, a small hand towel, a light dumbbell, and a resistance band for some of these moves. Remember your favorites and include them in your workouts anytime you feel discomfort in your joints.

1) “Wring the Towel” Wrist Stretch | 10 reps

Roll up a small towel and grab the ends with both hands.

Hold your arms out in front of you with palms facing down.

Slowly and with control, pretend you are wringing water out of the towel. Tilt one wrist up and the other wrist down at the same time, then alternate sides.

Continue wringing the towel in both directions for 10 full reps.

2) Dumbbell Wrist Curl | 10 reps per side

Sit on a chair or bench. Hold a light dumbbell in one hand and rest your elbow on your knee.

Keeping your arm still, exhale to flex your forearm and bend your wrist towards you to curl the dumbbell up.

Inhale to relax your wrist back to the starting position. .

Repeat for 10 slow and controlled reps, focusing on full range of motion with your wrist. Then switch sides.

3) Elbow Compression with Small Towel | 3 reps per side

Hold your arm out long. Roll up a small towel and place it right over your elbow.

Make a fist and curl your arm towards you, bending your elbow all the way closed on the towel. Aim to reach your knuckles to your shoulder.

Use your other hand to gently press inward on the back of your wrist to increase the compression. Breathe deeply as you hold for five seconds, then switch sides.

Complete three reps per side.

4) Narrow Grip Wall Press Tricep Extension | 10 reps

Place your palms flat on the wall at your chest height.

Step back a few feet so your body is at a slight angle. Ensure that your palms are flush against the wall.

Bend your elbows to lower your body towards the wall, keeping your elbows pointing straight down.

Stop when your elbows are about 3 inches from the wall and press back to straighten arms, flexing your elbows all the way.

Continue for 10 reps.

Tip: For a greater challenge, you can try this exercise with palms on a bench.

5) Hip and Low Back Compression Stretch | 3 reps per side

Lay flat on your back with your knees bent, feet flat on the ground.

Lift one knee towards your chest, using your hands to pull it in towards you. Actively work to ground your hips.

Take five deep breaths, then switch and do the same on the other side.

Continue alternating sides to complete three reps per side.

6) Pelvic Tilt | 10 reps

Stand with your feet shoulder-width apart.

Hinge at the hips and place your palms on your knees.

Lift your sitting bones and tilt your pelvis forward to create an arch in your lower back and stretch your hamstrings. Keep your neck in neutral and shoulders relaxed. Hold for a few breaths.

Next, round your lower spine and tuck your pelvis under to form a round shape. Hold for a few breaths.

Alternate between tilting forward and back for 10 reps, holding each pose as long as you like to relieve the pain and pressure in your low back and hips.

7) Single Leg Toe Touch | 10 reps per side

Stand on one foot and look down towards the ground to get balanced.

Hinge at the hips as you raise your back leg behind you, reaching your fingers toward the toes of the standing leg. Get as parallel to the ground as you can.

Slowly rise back up with control.

Repeat 10 reps on one side, then switch to the other side.

8) Glute Kicks | 10 reps

Kneel down on all fours and flex your right foot. Keep your left foot relaxed.

Lift your right leg up to form a straight line from your right knee to shoulders, with your right foot facing the ceiling.

Hold at the top for three seconds while engaging your glutes, then relax your knee back to the ground.

Repeat on the same side for 10 reps, then switch to the other side.

9) Resistance Band Knee Extension with a Chair | 10 reps per side

Loop a resistance band around one leg of a chair, and place the other end of the band behind one of your knees.

Grab the seat of the chair with your hands. Then step back until you feel a good amount of tension on the band.

Your banded leg should be directly below your hips.

Straighten your leg fully, resisting the tension on the band.

Then relax the knee. Keep your foot flat on the ground the entire time.

Repeat for 10 reps, then switch legs.

10) Isometric Quad Flex | 6 reps per side

Sit on the ground and place a rolled up bath towel under your right knee.

Place your hands on the ground behind you for support and sit up tall.

Flex your right leg to lift your heel off the ground. You should feel all the muscles surrounding your knee fire up.

Hold this flex for five full seconds, then relax.

Repeat six times on this side, then switch to the left leg.

Tip: For a challenge, increase the number of reps or increase each hold to eight seconds.

Revisit these helpful exercises anytime you feel joint pain or discomfort. As always, be smart about working through an injury. If your body is telling you to rest, do it. When the time is right, apply these gentle exercises to help you get stronger and feel better.

Thanks again to Jessica Gouthro for these tips and to Brad Gouthro for demonstrating them. Questions or comments about exercises or treatment for joint pain? Share them below, and thanks for stopping by.


The post 10 Moves To Help Ease Joint Pain appeared first on Mark's Daily Apple.

from Mark's Daily Apple http://bit.ly/2MRsOZB

Instant Pot Mac & Cheese

You guys I tried it. And it was as great as they said it would be!!!

You’ll have to go over to Pinch Of Yum to find the recipe because that’s the one I used almost to a T. The only differences were that I had regular pasta instead of whole wheat (I wanted whole wheat but T came home with regular, which was fine) and I used 2% milk instead of whole milk. Turned out great!

You simply put a pound of pasta plus some butter and 4 cups of water in the IP.

Pressure cook for 4 minutes. You can see that some of my pasta pieces were a little uncooked around the edges making them a little crunchy. But after stirring the starchy water around, adding cheese, and milk, I never noticed any crunch in the finish dish. I think they finished steaming while the mac was on warm until it was time to eat.

To your cooked buttery pasta you just add cheese and milk! SO SIMPLE.


My mind was seriously blown at how easy this was. Never will I waste time draining water or squeezing out cheese sauce again! (OK I might in a pinch so don’t hold me to it…!) We had this as a side with dinner many times last week. I’d love to add some broccoli florets and/or frozen peas next time, but I have a child who doesn’t like his food mixed, so they might have to be cooked on the side.

Served with Thomas’s smoked pork butt and our prep day roasted veggies.

Want to know something else mind blowing? I discovered that our dishwasher silverware rack can either go in the door (where it’s been since I moved in) OR hooked onto the bottom rack!!! This new way you don’t have to push the bottom rack closed to put a spoon in. The things you learn by reading the manual….which I had to do because our heated dry stopped working and we had to pay $400 to fix the control panel that blew out. Ugh.

The end.

The post Instant Pot Mac & Cheese appeared first on Kath Eats Real Food.

from Kath Eats Real Food http://bit.ly/2Gp8ZHL

Clean Eating Fried Cauliflower Rice Recipe

This clean eating cauliflower fried rice recipe is a wonderful way to ring in the Chinese New Year!

Today is the beginning of the Chinese New Year! The year of the Pig, to be exact. A year that… Read more →

from The Gracious Pantry http://bit.ly/2SrnIs9