Tuesday, February 25, 2020

Primal and Keto Collagen Recipes

collagen coffeeMark’s said it before: He advocates for collagen to become the fourth macronutrient. Collagen supports collagen-based structures in the body, such as fascia, ligaments, tendons, cartilage, skin, nails, and hair, and most of us just don’t get enough of it from meat, dairy, eggs, or plant proteins. Learn more about the important role glycine, the primary amino acid found in collagen protein, and check out our creative culinary ways to include more collagen in your diet.

Reasons to Include Collagen in Your Diet

Most people regard amino acids in one of two ways: essential, meaning our bodies can’t synthesize them, or inessential, meaning our bodies can. There’s also a third category of amino acids: conditionally essential, which become essential in times of illness and heightened stress. One such conditionally essential amino acid is glycine.

A research review published in the journal Oxidative Medicine and Cellular Longevity found that glycine plays a crucial role in controlling epigenetics as well as anti-inflammatory, cryoprotective, and immunomodulatory functions. Researchers found that oral supplementation of glycine in the proper dose can successfully decrease metabolic disorders in those with cardiovascular and inflammatory diseases, diabetes, cancers, and obesity.

Glycine, the primary amino acid in collagen, is synthesized from the amino acid serine. Foods that contain glycine include meat, fish, eggs, and dairy—abundant in the Primal diet, depending on whether you can tolerate eggs and dairy. A typical daily diet synthesizes about 2–3 grams of glycine. But that’s not nearly enough; the human body requires at least 10 grams per day for basic metabolic processes.

An easy way to get more glycine each day is to supplement with collagen. Get a good collagen supplement (Primal Kitchen happens to make a few) and mix it into water, coffee, or tea, and down the hatch it goes. Or, you could get more creative and add collagen to smoothies, stir it into chia pudding or plain yogurt, use it in savory applications such as sauce or soup, or add it to the occasional Primal treat.

Collagen Coffee Recipes

Mark’s Collagen Coffee Routine

Keto Coffee Popsicles

keto coffee popsicles

Cold brew lovers: This one’s for you. It’s collagen coffee on a stick, and it’s a delight whether the weather is sweltering or frigid.

Mark’s Vanilla Collagen Hemp Latte

vanilla collagen hemp latte

Ever the experimental guinea pig, Mark devised a way to include more magnesium in his coffee after reading that ancestral drinking water may have been enriched with the mineral. Test it out for yourself in this toast-worthy version of magnesium-enriched water (boosted with collagen and coffee).

Keto Caramel Macchiato

keto caramel macchiatto

This one is borderline treat but if you’re celebrating a special occasion (Mother’s Day, Sunday brunch with the grown-ups, your birthday… or even just the fact that you’ve quit your daily habit of buying the “regular” versions of this recipe at your local coffee shop), this keto caramel macchiato will knock your socks off.

Chocolate Collagen Recipes

Chocolate Collagen Pudding

chocolate collagen pudding

With two scoops of collagen plus cocoa powder and coconut milk (sub regular milk if you prefer), this chocolate collagen pudding satisfies even the most discerning chocolate lover without all the sugar and additives many puddings (especially boxed powders or pre-made varieties have).

Keto Fridge Fudge

keto fridge fudge

This tempting keto fudge is just as creamy as you remember it, but with only five grams of carbs and a boost of collagen as well as healthy fats. And it only takes 15 minutes to prepare (not including cooling time in the fridge).

Keto Chocolate Hazelnut Truffles

keto chocolate hazelnut truffles

Sweet, adorable, and moist with toothsome toppings that contrast the gooey interior, truffles appear on holiday cookie plates, fancy tea time trays, and often as petite fours for all of these reasons. This keto-friendly version combines dark chocolate, chocolate collagen, and hazelnut butter.

Mexican Collagen Hot Chocolate

Mexican collagen hot chocolate

Mexican hot chocolate is a rich mug of velvety chocolate, wintry spices, and a hint of heat from cayenne pepper or chili powder. It’s the perfect way to thaw after coming inside from a blustery snow storm, a day on the slopes, or to relish an evening cozied close to a sputtering fireplace.

Collagen Smoothie Recipes

Fab Four Collagen Smoothies

Fab four collagen smoothie roundup

Designed by Certified Celebrity Health Coach Kelly LeVeque, these Fab Four collagen smoothies limit fruit and include healthy fats and plenty of protein for satiating fuel in a glass.

Pitaya Berry Smoothie Bowl

Pitaya berry smoothie bowl

This pretty-in-pink smoothie bowl gets its striking magenta hue from pitaya (a.k.a. dragon fruit) and strawberries, and gets bursting sweetness from pomegranate seeds. Collagen and a tablespoon of sunflower butter adds protein and fat; add grain-free granola for crackly contrast.

Chocolate Peanut Butter Protein Smoothie

chocolate peanut butter smoothie

Similar to the consistency of frozen custard or a diner milkshake, this smoothie is made thick with chia seeds and deeply chocolate with cacao powder and chocolate collagen. Crumble peanut butter protein bars on top for a cookie-like topping.

Collagen Fat Bombs, Bites, and Balls Recipes

Vanilla Coconut Collagen Bites

vanilla coconut collagen bites

The author of Rachel’s Good Eats created an addicting collagen balls recipe flavored with vanilla, coconut, and cinnamon. Made with two types of nuts plus flax and chia seeds, these make easy post-workout snacks.

Keto Earl Grey Collagen Fat Bombs

keto earl grey fat bombs

These elegant fat bombs combine the distinctive flavor of bergamot with vanilla, coconut, and hemp hearts to create an entirely edible tea cup.

Mango Pineapple Paleo Balls

A touch of pineapple and mango flavors give a tropical twist to dairy-free Primal and paleo balls. Made with macadamia nuts, hemp seeds, cashew butter, plus collagen, there’s a lot of healthy fats and protein packed into these two-bite balls.

Collagen Treat Recipes

Strawberry Hibiscus Collagen Pops

strawberry hibiscus collagen popsicles

Strawberries offer antioxidant power in their own right, helping reduce inflammation and fight free radicals. The addition of collagen peptides “seals and heals” your gut lining, repairs damaged cell walls and offers essential with amino acids. All this in handheld, frozen form!

Dairy-Free Cashew Collagen Creamer

This Primal-friendly creamer combines five simple ingredients to make your coffee or tea sweeter and more creamy without dairy. All it takes is some overnight soak time, a high-speed blender, and a mason jar.

Keto Strawberry Cream Pie

This glorious pie celebrates sun-ripened strawberries picked at the height of their season, and mashed with cream cheese, heavy cream, and vanilla. This vanilla collagen-spiked half-cheesecake, half berry pie will have you swooning for summer no matter what time of year you make it.

Tahini Fudge

Chewy, unctuous, a touch savory and sweet, this tahini fudge can be boosted with collagen peptides to make a more substantial treat. These bite-sized pieces of fudge taste a little like chocolate chip cookie dough dusted with flaky sea salt.

Savory Collagen Recipes

Collagen Peptides Pan Sauce

collagen peptides pan sauce

This shortcut, ready-in-minutes pan sauce creates a rich and meaty sauce. Fortify store-bought stock with a few scoops of collagen peptides, some sautéed shallots and a couple pats of butter and you have a restaurant-worthy sauce to spoon over meat and veggies.

Keto Chaffles (Savory & Sweet)

Chaffles are a Primal, paleo, and keto way to eat waffles. The basic recipe is simple: one egg, shredded cheese, one tablespoon almond flour, and one scoop of collagen peptides. This savory version works great as “bread” for a sandwich or burger. Our video includes some sweeter chaffle recipe suggestions as well.

Sweet Potato Soup with Collagen Peptides

sweet potato collagen soup

This protein-rich, thick sweet potato soup is just the thing to soothe if you’re feeling under the weather. This soup comes together easily when you use frozen butternut squash cubes. Blend the soup with collagen peptides, and garnish with cooked ground turkey or beef (not your average herb garnish!).

Read More About Collagen


Meerza AR, Pathan SB, Buddolla V, Senthilkumar R. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Ox. Med. Cell Longev. 2017; 17160701.

Melendez-Hevia E, DePaz-Lugo P, Cornish-Bowden A, Cardenas M. A weak link in metabolism: the metabolic capacity for glycine biosynthesis does not satisfy the need for collagen synthesis. J Biosci. 2009 Dec;34(6):853-72.


The post Primal and Keto Collagen Recipes appeared first on Mark's Daily Apple.

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Testimonial: Thanks For Helping Me and My Daughter

Hi Robb and Nikki,
As a regular and deeply appreciative listener of the ‘Healthy Rebellion’ podcast, it’s reminded me to reach out and thank you for the wealth of information you have given to the public and specifically, how it’s impacted my life.
A decade ago, when I was in my mid-20’s, I had a doctor take a look at my ethnic ancestry (part Samoan/Chinese and German/Polish) and with a shrug and somewhat defeated tone, she said “you’ll get diabetes II someday… it’s just your genetic bias.” I was shocked. As a woman who was 5’5, 130 lbs with “normal” labs, I was shocked to hear this and was/am determined to prove her wrong. The doctor didn’t recommend much to change this destiny and so I began to research and learn on my own. Enter your book, ‘Wired to Eat’ which was a critical foundation to better understanding myself and through the carb testing, I learned the foods that left me feeling good and also what impacted my blood sugars. Fast forward to 2018, I became pregnant and was diagnosed with gestational diabetes after the glucose intolerance test. I was paired with a dietitian from I KID YOU NOT, the ‘Sweet Success Program’ to help me “manage” my condition. The recommendations from the dietitian were a poor match for me and were pushing foods I knew would result in high blood sugar. I was always recommended bread, simple starches, and low-fat. She was concerned I was eating “half an avocado” in a session and many times, I was warned away from blood sugar she thought was too low — “eat a slice of bread with every meal” she would chide me. Long story short, because you helped me understand my body before I was pregnant, I knew to ignore her recommendations and I had an easy pregnancy with my diet controlling my “gestational diabetes” 100%. I was never at risk for a c-section or other complications and I attribute it largely to your work. If I am ever pregnant again, I know to advocate for a HbA1c and fasting glucose test so I can avoid the whole run around of being diagnosed with gestational diabetes. Anyways, thanks for all you two do to empower and educate the community!

In deep appreciation,

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Tips For Skiing At Wintergreen

This past weekend we took Mazen skiing for the first time! We are lucky to live so close to the mountains, so we headed to Wintergreen Ski Resort about 45 minutes from Charlottesville for a day trip. We left Birch at home with the best Nona a family could ask for! Thomas spent years up on the mountain snowboarding with his buddies and worked as a snowboard instructor, so he was excited take us for the first time. Here are our tips for skiing at Wintergreen!

family skiing at Wintergreen resort

1 // Get there very early

Ideally we would have gone on a weekday, but multiple factors, including having a full-day babysitter for Birch, meant that we needed to brave the Saturday crowds. We were up before sunrise and out the door by 7:30 to arrive well before 9. We had easy parking and short-ish lines. Thomas owns all of his equipment, but Mazen and I had to rent ours, so we were glad to get through the equipment lines relatively quickly. We were on the slope around 9!

2 // Book lessons a month in advance

We had hoped to put Mazen in the Treehouse Ski School, as it came very highly recommended by friends. The kids learn to ski from 9am – 3pm with breaks for hot cocoa and lunch. And the parents get a little day date on the mountain. But when we called the week before we found out that ski school had been booked for a month and the private lessons were full too! Lesson learned. At least we saved a chunk of money doing it ourselves.

3 // Stick with what you know

AKA age 37 is a little too old to learn a new extreme sport

This Southern gal isn’t the most snow sport experienced. I’ve skied only a handful of times in my life. It had been 12 years since I last hit the slopes! I thought it would be “fun” to snowboard like Thomas. After all, I’m a lot better at wakeboarding than water skiing. HAHAHA. I basically ripped open every muscle in my body in one hour. It was much harder than I was prepared for, and 10x harder than wakeboarding on a lake. When every inch of my body was shaking with exhaustion, I decided to switch to skis. I would be willing to try it again because I was just starting to get the hang of it when I got too tired (toe edge, at least), but I think I should probably just stick to what I know. I really thought I was about to rip my knee open!

This is the only pic I snapped of me on the snowboard – flat on my bum!

Mazen did great!

Mazen was very cautious getting started, but he did a great job listening to instructions and making his pizza. I thought he would go a little faster and fall more, but he went very slow and didn’t fall much. His personality is anti-risk like mine! Thomas was so patient with us both standing around when I’m sure all he really wanted was to snowboard at top speed.

4 // Dress in layers

We picked a perfect day for a ski day. I had on 1,000 layers and could have been down to one layer by the of the day. My base layer was soaked in sweat! When we arrived they were blowing snow and we were glad we brought hats, googles, and waterproof gloves. When we left it was almost 60 degrees and hot enough for outdoor dining! The snow was blinding, and I was glad to have both UV goggles and an extra pair of sunglasses, plus sunscreen! It would have been nice to have something neon for each of us to wear because it was really hard to spot each other on the slopes.

Bonus tip:

Hide an inexpensive water bottle outside somewhere. I was SO THIRSTY and there aren’t exactly water fountains in the trees. It was too hard to take everything off to go inside and you can’t really carry around a water bottle. Next time I’ll tuck one near the lodge fence.

5 // Pack a lunch and have dinner at Blue Mountain Brewery!

Next time we might pack a lunch because are burgers and chicken fingers we had at The Copper Mine weren’t great. The Checkerberry Cabin at the bottom of the green slope had a decent menu, but not much in the seating range. But it was nice to sit down inside for a little while.

But Blue Mountain Brewery, on the way home to Cville, is a spot not to miss! We had an early dinner with beers and the best local sausage pizza before heading home.

Mazen didn’t want to leave!

By the end of the day Mazen was able to go down the whole beginner slope without stopping and didn’t want to leave! We are hoping to get in one more mini ski day before the season ends.

Those of you who are ski pros – what are your tips?

The post Tips For Skiing At Wintergreen appeared first on Kath Eats Real Food.

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White Bean Hummus Recipe

This white bean hummus is a delicious rendition of this beloved, classic dip.

If you love hummus but enjoy the occasional twist in flavor, give this version a try. Made with navy beans and cannellini beans instead of chickpeas, the slight difference in flavor is delicious and pairs will with just about anything you care to dip in it.

An overhead view of a metal bowl filled with this White Bean Hummus. Sliced green onions garnish the top of the hummus.

An overhead view of a metal bowl filled with this White Bean Hummus. Sliced green onions garnish the top of the hummus.

Firstly, for a subtle change in flavor. But also, because navy beans have way more fiber than chickpeas do. So it’s a nice, nutritional boost without any added effort. It’s an easy switch! You can use canned (rinsed and drained) beans or beans cooked from dry. I love to buy dry beans and cook them in my Instant Pot. It makes perfect beans every single time.

White Bean Hummus sits in a metal bowl with sliced green onions for garnish.

White Bean Hummus sits in a metal bowl with sliced green onions for garnish.

If you’re at a loss for what to serve with this dip, here’s a list. Just know that with this particular recipe, you can really serve just about anything with it. This is just a short list to get you started. Just about any veggies will go well here, as will any bread.

  • carrots
  • zucchini chips or sticks
  • celery (my fav!)
  • homemade chips
  • whole grain pitas
  • asparagus spears
  • broccoli
  • tomatoes
  • use as a spread on toast
  • use as a condiment on sandwiches (in place of mayo)

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Copyright Information For The Gracious Pantry

Copyright Information For The Gracious Pantry


White Bean Hummus Recipe

A delicious dip that is high in fiber and pairs well with just about anything you care to dip in it.

Course: Appetizer, Beans, Dips

Cuisine: American

Yield: 13 servings

Calories: 192 kcal

Author: The Gracious Pantry


  • 3 cups cooked navy beans (drained and rinsed if canned)
  • 1 cup cannellini beans (drained and rinsed if canned)
  • 1 cup tahini
  • 1 tbsp. garlic powder
  • 1 tbsp. onion powder
  • 2 tbsp. lemon juice
  • 1 1/2 tsp. salt
  • 1 1/4 cups water


  1. Combine all ingredients in a food processor and blend until smooth (about 2-4 minutes)

Recipe Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

Nutrition Facts

White Bean Hummus Recipe

Amount Per Serving (0.5 cup)

Calories 192 Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 1g6%

Sodium 577mg25%

Potassium 272mg8%

Carbohydrates 19g6%

Fiber 5g21%

Sugar 1g1%

Protein 9g18%

Vitamin A 12IU0%

Vitamin C 2mg2%

Calcium 65mg7%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

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