Posts tagged sugar free
Egg Yolk Walnut Cookies
Egg Yolk Walnut Cookies

Eggs are one of nature’s perfect foods, especially the egg yolks. No reason to fear this golden yellow delicacy as it’s full of healthy fats, nutrients and it makes everything taste better. These healthy cookies are not too sweet, low-carb and satisfying. Egg yolks contain choline, an essential nutrient we can make in our liver, but we still need more. Choline supports our liver function by moving fat and cholesterol out, brain function, nervous system and muscle movement. One egg contains 115 mg of choline and it’s recommended that we get anywhere between 425-550mg per day as an adult. What better way to get more egg yolks in you than eating a nutritious cookie?

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sweetsKristin Smithgluten free, dairy free, sugar free, keto, low carb, cookies
Braised Grass-Fed Beef Shanks
Braised Grass-Fed Beef Shanks

Braising meats is a delicious and healthy way to prepare a one pot meal that’ll last for days and give you multiple uses. My healthy Braised Beef Shank recipe is easy and doesn’t require all day to cook. Most braising recipes call for dredging the meat in flour, searing both sides and then braising. We know that grains can cause a leaky gut, when molecules leach out of our gut and intestines through perforated holes in the endothelial lining caused by certain pro-inflammatory foods. In my nutritious recipe, searing the meat on both sides in ghee, grass-fed butter or tallow, creates a crispy outer crust prior to adding in the bone broth. Simmering for just three hours produces a tender, very flavorful meat that can be used shredded in scrambled eggs, used in a soup, tacos or plain with a dollop of your favorite plain yogurt of choice. The bone marrow in the bones are just an added bonus of healthy fats that’ll keep you satiated and nourished for hours.

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dinner, ProteinsKristin Smithgluten free, dairy free, sugar free, keto, carnivore, low carb
Chicken Pizza Crust
Chicken Pizza Crust

My Low-Carb Chicken Pizza Crust recipe is so easy to make, nutritious and delicious. Using rotisserie chicken, eggs and raw-milk cheese as the base makes this pizza crust recipe full of protein, healthy fats and zero carbs. Called a "meatza" in the keto and carnivore world, this pizza has the appearance of real dough but is void of all flours, leaving more space to add nutritious toppings like veggies.

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BreadsKristin Smithgluten free, dairy free, sugar free, keto, carnivore, low carb, pizza crust, pizza
Blender Hollandaise Sauce
Blender Hollandaise Sauce

When looking to add healthy fats to your diet, easy sauces is a delicious place to start. My Blender Hollandaise Sauce is filled with nutritious fats like pasture-raised, grass-fed ghee or butter and egg yolks, creating a decadent addition to eggs, steak and veggies. Healthy fats fuel our gut and brain health, make our hormones and improve our energy levels. Fats also keep us satiated and full helping us maintain and lose weight.

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saucesKristin Smithgluten free, dairy free, sugar free, keto, carnivore, lowcarb
Braised Beef Cheeks
Braised Beef Cheeks

Beef cheeks are not the prettiest meat to look at, but they are a decadent and nutritious cut of beef that will become you're go-to once you try them. My Beef Cheek recipe is easy to make, full of collagen, healthy fat, vitamins and minerals. Beef cheeks are a muscle meat and therefore need a lot of time to cook and breakdown the connective tissue, which gives you their amazing sticky texture.

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ProteinsKristin Smithgluten free, dairy free, sugar free
Berry Thumbprint Cookies
Berry Thumbprint Cookies

A healthy twist on a classic cookie can be part of a nutritious diet plan on special days. My paleo Berry Thumbprint Cookies are grain-free, dairy-free and sugar-free, yet delicious and satisfying. Using healthy fats like ghee or grass-fed butter help digestion, brain health and keep you feeling nourished. Chia seed berry jam is a healthy alternative and help keep your blood sugar levels stable.

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sweetsKristin Smithgluten free, sugar free
Post-Workout Smoothie
Post-Workout Smoothie

Post-workout smoothies help us recover, repair and renew our muscle tissues after a hard weight-bearing session. My post-workout smoothie recipe features just three ingredients: protein powder, water and frozen berries (a banana works too). Refueling with my smoothie recipe will help you replace lost glycogen stores back into your muscles so that muscle protein synthesis can start again.

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SmoothiesKristin Smithgluten free, dairy free, sugar free, smoothies
Low-Carb Coconut Flour Chocolate Chip Blondies
Low-Carb Coconut Flour Chocolate Chip Blondies

My Low-Carb Coconut Flour Chocolate Chip Blondie recipe is easy to make and offers you a healthier alternative to dessert. Coconut flour is a gluten-free, grain-free, low-carb and nutritious ingredient to use for baking. Coconut flour contains fiber and MCT's (medium chain triglycerides), making it beneficial to both gut and brain health. The higher fiber content supports a stable blood glucose level throughout the day and you’ll feel more satiated after enjoying just one due its higher fat content.

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sweetsKristin Smithgluten free, dairy free, sugar free, grain free, coconut flour, cookies, brownies, chocolate
Paleo Buffalo Wings
Paleo Buffalo Wings

Super Bowl Sunday, or any night, means making my healthy buffalo wings recipe. I keep them paleo and nutritious by using organic, pasture-raised chicken, sugar-free buffalo sauce and by baking instead of deep frying in cheap, rancid seed oils. Using pasture-raised chicken for this Buffalo Wing recipe ensures you taking in less pro-inflammatory toxins that wreak havoc on your cellular health.

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ProteinsKristin Smithgluten free, dairy free, sugar free, grain free, oil free, chicken thighs
Crispy Oven Baked Chicken Thighs
Crispy Oven Baked Chicken Thighs

Living a healthy lifestyle means avoiding fried foods. Fried foods are most often cooked in rancid seed oils, such as canola, grapeseed, safflower and sunflower oils. Before these even hit your plate, they’ve undergone multiple industrial manufacturing processes that create an unstable food product that is detrimental to our cellular health. My Crispy Oven Baked Chicken Thigh recipe is the solve to that. Allowing your skin-on chicken thighs to air out, uncovered in the fridge overnight, you will obtain a crispier outside and moist inside finished dish. Chicken thighs are a better option than white meat chicken due to the healthy fat in the skin and meat. More omega-3 fatty acids for you mean more flavor, satiety, gut and brain healing benefits and increased sex hormone production due to the saturated fat. Don’t fear the healthy fats- we need them to reach optimal health. Enjoy my Crispy Oven Baked Chicken Thigh recipe over a fresh salad of greens, mixed in with your favorite grain-free pasta or wrapped in a low-carb wrap.

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ProteinsKristin Smithgluten free, dairy free, sugar free, grain free, oil free, chicken thighs
Paleo Chocolate Chip Tahini Cookies
Paleo Chocolate Chip Tahini Cookies

This Paleo Chocolate Chip Cookie recipe is a delicious and healthy upgrade from a regular chocolate chip cookie. My cookie recipe features tahini, a ground sesame seed paste. Often used in savory recipes, I like to use this creamy seed butter in desserts. Tahini contains ALA’s (alpha-linolenic acid), an omega-3 polyunsaturated fatty acid that is good for supporting heart health. Healthy fats keep us satiated so we don’t keep grabbing for more foods, helping us control our blood sugar levels. Tahini’s glycemic load is zero. Glycemic load takes into account the serving size of a given food to estimate its impact on your blood sugar. Tahini also contains a nice amount of protein, thiamin and vitamin B6, all great for overall health and increased energy.

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sweetsKristin Smithgluten free, grain free, sugar free, cookies, chocolate, dairy free
Paleo Tahini Brownies
Paleo Tahini Brownies

The star of these deliciously moist brownies is Tahini, a paste made from ground sesame seeds. This Paleo Tahini Brownie recipe is a one-bowl wonder with nutritious benefits. Tahini contains ALA’s (alpha-linolenic acid), an omega-3 polyunsaturated fatty acid that is good for supporting heart health. Healthy fats keep us satiated so we don’t keep grabbing for more foods, helping us control our blood sugar levels. Tahini’s glycemic load is zero. Glycemic load takes into account the serving size of a given food to estimate its impact on your blood sugar. I love that these Paleo Tahini Brownies contain zero flours, including nut/seed flours, making these even lower in calories and carbs.

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sweetsKristin Smithgluten free, dairy free, sugar free, chocolate, brownies, grain free
Gluten-Free Oatmeal Walnut Cookies

I rarely cook or bake with grains but once in a while my kids will ask me for a traditional oatmeal cookie. Nothing I do is traditional, but this gluten-free Oatmeal Walnut Cookie recipe is a healthier version of what your grandma used to make. With the continuing rise of obesity, type 2 diabetes and insulin resistance, I lowered the amount of blood sugar spikes by using low-glycemic sweeteners and almond flour. Gluten-free oats can be a good carb addition IF you’re looking to eat higher carb foods, and yes, there are those folks still out there. The walnuts in this gluten-free oatmeal walnut cookie recipe are a smart replacement for chocolate chips because walnuts contain the most abundant amount of omega-3 fatty acids, like ALA, than other nuts. ALA’s are great for heart health and reducing inflammation in the body and are a precursor to other omega 3 fatty acids, EPA and DHA, all great for our brain health as well.

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sweetsKristin Smithgluten free, sugar free, dairy free, cookies
Paleo Mexican Wedding Cookies
Paleo Mexican Wedding Cookies

My Paleo Mexican Wedding Cookie recipe is the perfect grain-free cookie addition to any holiday meal. These were my favorite cookies from childhood and I have created a better-for-you version that is dairy-free and sugar-free. Gluten, dairy and sugar are the three most inflammatory food groups. Inflammation leads to all chronic diseases. This cookie recipe calls for ghee, a clarified butter product that contains healthy fat due to its omega 3, 6 and 9 fatty acids along with vitamins A, D, E and K. Our bodies need healthy fats at the same time as fat-soluble vitamins in order to absorb them. Ghee is anti-viral due to the caprylic acid and anti-fungal due to the lauric acid. This Mexican Wedding Cookie recipe uses sweeteners that do not raise blood sugar levels, keeping you stable throughout the day. So go ahead and enjoy a healthier cookie this holiday.

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sweetsKristin Smithgluten free, grain free, dairy free, cookies, sugar free