Tagged with 'paleo'

Top 5 Benefits of a Low-Carb Diet

Are you thinking about trying a low-carb diet, but wondering if it’s really the right move for you? Going low-carb can provide many benefits for both your mind and body if you make the switch. In fact, it could be just the diet you need to see weight loss without going hungry and to fight off serious diseases. To help you decide if it’s right for you, we’re sharing the top five benefits of a low-carb diet.

1. Weight Loss Results

Many people choose to go on a diet because they want to shed a few extra pounds. That’s fine, but with all the fad diets out there, it can be hard to choose one that’s actually going to deliver long-term results without being risky. Fortunately, a low-carb diet actually provides many benefits for you, including weight loss results. 

If you’ve been struggling to lose weight, you might want to try it out. The reason being, you won’t have to count calories or worry about going hungry by making the switch (especially if you're using a meal delivery service). It works because going low-carb requires you to cut back on your intake of sugar and carbohydrates. Both of these foods release insulin in our bodies, which increases the blood sugar level. It then elevates the amount of glycogen that is stored in the body.

By consuming less carbs, glycogen levels stay low or remain empty, which then prevents insulin from being released and storing fat. Less insulin means that your body has to tap into the glycogen inside fat stores to fuel the body. This is what ultimately helps to trigger weight loss, so you should notice you’re able to shed pounds faster than with many other diets.

The kidneys also begin removing excess sodium from the body, which aids in weight loss as well. Not only that, but this particular diet also helps to flush excess water from the body. People often see weight loss pretty quickly because of the giant impact going low-carb has on the body in reducing fat and water weight.

2. It Helps Curb Cravings & Hunger

When you think about going on a diet, there’s a good chance you immediately assume you’re going to go hungry. However, just because you start eating better, it doesn’t mean you have to starve. You won’t need to limit your intake of food. You just need to limit your intake of the wrong foods and choose better-for-you options instead.

When you switch to a low-carb diet, you’ll increase the amount of healthy fats and protein you eat on a daily basis. You’ll also be cutting back on your consumption of sugar. Since sugar triggers the hungry hormone in our bodies, you’re going to be less likely to feel those hunger pains strike. That means you’ll have less blood sugar spikes and less unhealthy cravings. 

By focusing on healthy fats and protein, you’re going to feel fuller longer and be more satisfied with your new diet. There’s no need to go hungry just because you go low-carb!

3. You’ll Notice Better Digestion

If you’re suffering with digestion issues, you know how uncomfortable it can be. Typically, a change in diet is required to fully alleviate the symptoms you’re experiencing. By following a low-carb diet, you can actually see a lot of relief.

By consuming less sugar, you’ll notice better digestive function. The reason for this is that sugar essentially feeds the bad bacteria in your gut. You want to feed the good bacteria instead! You can do that by eating vegetables, healthy fats, and high-quality proteins. These types of foods will provide your digestive tract with the TCL it needs to start functioning properly again.

Whether you struggle with symptoms like bloating, cramps, or are even dealing with IBS, switching to a low-carb diet should help you out a lot. And once you start feeling better, you won’t want to go back to loading up on carbs and sugar.

4. It Provides Better Cognitive Function

One of the great things about a low-carb diet is that it pushes you to include more healthy fats in your diet. These are beneficial for our bodies because they’re needed for brain function, as well as hormone regulation. Eating healthy fats can also help us to better control our moods.

We all know that consuming a lot of sugar may feel great initially, but it typically leads to a crash later in the day. You’ll wind up feeling tired and in a bad mood, which isn’t good for you or those around you. In fact, a study showed that a diet high in sugar and low in healthy fats revealed lower cognitive scores and insulin resistance. Ditching the sugar and eating plenty of healthy fats instead will help you function at your absolute best.

5. It Helps Fight Cancer & Other Diseases

With cancer becoming even more prevalent in our society, many people are changing up their diets in the hopes of preventing cancer in their lifetime. Research has shown that consuming a lot of refined carbohydrates and sugar actually feeds the cancer cells. With a low-carb diet, you’re eating less grains, processed foods, and sugar. This helps your body in the long run. 

In a study involving mice, it was discovered that those on a no-carbohydrate, keto diet noticed smaller tumors and longer survival rates than mice that were fed a Western diet. As a result, the study showed there was a direct influence between carbohydrate consumption and prostate cancer.

Besides fighting cancer, a low-carb diet can even reduce the risk of metabolic syndrome, heart disease, and type-2 diabetes. When it comes to reducing metabolic syndrome and heart disease, studies showed eating low-carb was more effective than following a low-fat diet. Metabolic syndrome can leave people dealing with abdominal obesity, elevated blood pressure, high triglycerides, low HDL levels, and increased fasting blood sugar levels. By following a low-carb diet, all of these symptoms are reduced.

With type-2 diabetes, low-carb diets have been shown to increase weight loss and help with other common symptoms. It can aid in controlling blood pressure, insulin secretion, and other issues. Because the risk of diabetes continues to increase, it’s worth considering the change in diet, especially for those who have a family history of the disease.

Sticky Ooey Gooey Paleo Cinnamon Rolls

STICKY GOOEY OOEY PALEO CINNAMON ROLLS


For the dough


2 tbsp coconut oil, melted,
1 egg
1 tbsp raw honey,
1 tsp pure vanilla extract,
1 1/2 cups almond flour,
1 tbsp coconut flour,
1 tsp pure baking soda,
Pinch of organic sea salt,

For the filling
1 tbsp organic cinnamon,
Honey, for drizzling
1/4 cup pitted organic Medjool dates, finely chopped, available here
1/4 cup organic walnuts, finely chopped, available here
For the glaze
2 tbsp honey
2 tbsp coconut cream, available here
Pinch of cinnamon

Instructions
Whisk together the coconut oil, egg, honey, and vanilla in a medium bowl. Add the almond flour, coconut flour, baking soda, and salt. Stir well to combine.
Transfer the dough onto a sheet of wax paper. Cover with another sheet of wax paper and roll out into a long rectangle. Remove the top sheet of wax paper. Drizzle the dough with honey and sprinkle with cinnamon. Top with the chopped walnuts and dates.
Use the wax paper to roll the dough into a log. Place the log in the freezer to harden for 15 minutes.
Preheat the oven to 325 degrees F. Slice the log into individual pieces, about 9 or 10 rolls. Place onto a baking sheet. Bake for 10-12 minutes until golden.
Meanwhile, make the glaze by stirring together the honey, coconut cream, and cinnamon. Once the rolls are golden, remove from the oven and drizzle with glaze. Serve warm.
Notes
Servings: 9-10 small rolls

Honey Garlic Sriracha Chicken


HONEY GARLIC SRIRACHA CHICKEN
 
Flavour packed Honey Garlic Sriracha Chicken, made with the easiest, and most delicious marinade/dipping sauce! Restaurant quality chicken made right at home!
Serves: 6
INGREDIENTS
  • ¼ cup honey
  • 2 tablespoons Sriracha (Asian Chile sauce)*
  • 5 cloves garlic, crushed (or 1¼ tablespoon minced garlic)
  • 2 tablespoons rice wine vinegar
  • 1½ tablespoons low sodium soy sauce
  • 1 tablespoon freshly squeezed lime juice
  • 6 boneless chicken thighs, with or without skin
  • 1 tablespoon cooking oil
  • Salt and pepper, to season (If desired)
  • Sliced green onions (or shallots in Australia), to serve
  • Sesame seeds, to serve
  • Lime wedges, to serve
INSTRUCTIONS
  1. In a shallow bowl, mix the honey, Sriracha, garlic, rice wine vinegar and soy sauce together until well combined. Spoon 4 tablespoons of marinade out of the bowl and reserve to use for later as a dipping sauce.
  2. Cover with plastic wrap and marinade chicken for a minimum of 30 minutes to 2 hours (if time allows), in the refrigerator.
  3. Heat 2 teaspoons of oil in a nonstick pan or cast iron skillet (or grill pan) over medium heat. Sear the chicken in two batches (I do 3 thighs per batch), on both sides along with any sauce leftover in the bowl, until the chicken is cooked through and no longer pink in the middle; the skin is crisp and golden browned, and the underside is charred slightly (chicken will char slightly due to the honey). Transfer chicken to a warm plate, tent with foil and allow to rest for 5 minutes.
  4. OPTION A: Add the reserved sauce to the hot pan to warm through on medium heat, stirring occasionally while mixing all of the pan juices through the sauce.
  5. OPTION B: Do not add the sauce to the pan. Serve chicken with remaining pan juices left over in the pan, and pour reserved sauce over each chicken (this option ensures a slightly spicier end result).
  6. Serve chicken immediately along with the sauce. Garnish with sliced green onion, sesame seeds and lime wedges. Serve with steamed veggies, over rice or noodles.

Last Minute Sweet Potato Casserole (Lightened)

Last Minute Sweet Potato Casserole



Sweet Potato Casserole (Lightened Up) with a cool trick to cook your sweet potatoes in a QUARTER amount of time for last minute preparation!


Author: Karina - Cafe Delites

Serves: 8 (as a side dish)

INGREDIENTS

FOR THE SWEET POTATOES:

  • Cooking oil spray
  • 4 cups cooked, peeled and mashed sweet potatoes (*See Notes)
  • ⅓ cup granulated sugar (or a natural granulated sweetener)
  • ¼ cup low-fat milk
  • ¼ cup light butter, melted
  • 1 teaspoon pure vanilla extract
  • 2 large eggs, whisked
  • salt to taste (abut ½ teaspoon)

PECAN TOPPING:

  • ⅓ cup all-purpose flour
  • ⅓ cup light brown sugar
  • 2 tablespoons melted butter
  • ½ cup crushed pecans (blitz in a magic bullet or food processor for a smoother crumb)

INSTRUCTIONS

  1. Preheat oven to 175°C | 350°F. Lightly spray a 13 x 9–inch baking dish with cooking oil spray (or grease with a light coating of butter); set aside.

FOR THE SWEET POTATOES:

  1. Place mashed sweet potatoes in a large mixing bowl; add the sugar (or sweetener), milk, butter and vanilla, eggs and salt. Mix well to combine. Pour into prepared baking dish.

FOR THE TOPPING:

  1. Combine flour, brown sugar, butter, pecans and salt. Mix well to form crumbs. Sprinkle evenly over the sweet potatoes. Bake for 25 minutes or just until golden.
  2. Change oven settings to broil (or grill), and broil for 5-10 minutes, until the top has crisped a little and browned. Allow to stand for 5-10 minutes to set before serving.

Creamy Lemon Garlic Salmon Picatta

CREAMY LEMON GARLIC SALMON PICCATA
 
Creamy Lemon Garlic Salmon Piccata is a classy yet easy salmon recipe you've been waiting for, with a delicious creamy caper lemon sauce!
INGREDIENTS
  • 4x 170g | 6 oz skinless salmon fillets
  • Salt and pepper, to taste
  • ¼ cup flour (OPTIONAL)
  • 2 tablespoons unsalted butter
  • 1 tablespoon olive oil
  • 4 medium garlic cloves, minced
  • ⅓ cup dry white wine*
  • 1 cup low-sodium chicken stock/broth (fat free if you can find it)
  • 1-2 level teaspoon cornstarch (or corn flour)
  • 3-4 tablespoons fresh lemon juice (adjust to your tastes)
  • 4 tablespoons rinsed and drained capers
  • ½ cup reduced fat cream (or heavy cream)*
  • 2-4 tablespoons coarsely chopped parsley, to serve
  • Lemon slices, to serve
INSTRUCTIONS
  1. Season both sides of salmon fillets evenly with salt and pepper. Add ¼ cup of the flour to a shallow dish; dredge the salmon in the flour to evenly coat. Shake off excess.
  2. Melt 1 tablespoon of butter in a large nonstick pan or skillet over medium-high heat. Add 1 tablespoon oil and swirl to mix through the butter. Add salmon; sauté 4 minutes on each side or until just cooked to your liking. Transfer salmon to a warm plate; tent with foil and set aside.
  3. Add remaining 1 tablespoon butter (or oil) to pan and melt. Add the garlic; sauté for a further minute until fragrant. Add wine; bring to a boil scraping any browned bits off of the bottom of the pan. Cook until liquid almost evaporates, stirring occasionally. Add ¾ cup stock/broth to the pan along with the lemon juice; bring to a boil and cook for a further minute.
  4. Mix 1 teaspoon of cornstarch (or cornflour) with 2 tablespoons of the reserved broth, whisking well to combine. Pour the mixture into the pan, stirring through the liquid to create a sauce. Cook for 1 minute or until slightly thickened. If it's not thick enough, mix the remaining cornstarch with the remaining broth and add to the centre of the pan. Stir in the cream and remove from heat and add the capers.
  5. Place the salmon fillets back into the pan. Sprinkle with chopped parsley, pepper and add in lemon slices.
  6. Serve immediately with the sauce over rice or pasta, vegetables of choice or with a salad.
NOTES
*Replace wine with extra broth, but the wine adds amazing flavour.
**Substitute cream with evaporated milk or half and half to reduce calories and fat

Grilled Jerk Shrimp & Pineapple Skewers

Grilled Jerk Shrimp and Pineapple Skewers

Prep Time: 10 minutes Marinate Time: 20 minutes Cook Time: 10 minutesTotal Time: 40 minutes Servings4

Spicy grilled jerk marinated shrimp and sweet and juicy pineapple skewers!

ingredients
  • 1 pound (20-25 or 16-20) shrimp, peeled and deveined
  • 1/2 cup jerk marinade
  • 2 slices pineapple, cut into 1/2 inch pieces
directions
  1. Marinate the shrimp in the the half of the jerk marinade for at least 20 minutes and up to over night, skewer the shrimp and pineapple and grill over medium-high heat until cooked, about 2-3 minutes per side.
Nutrition FactsCalories 182Fat 3g (Saturated 0gTrans 0g), Cholesterol 239mgSodium 408mgCarbs 11g (Fiber 0.6gSugars 5.7g), Protein 27g

Jerk Marinade

Prep Time: 10 minutes Total Time: 10 minutes Servings4

A quick and easy homemade jerk marinade!

ingredients
  • 1+ scotch bonnet pepper
  • 2 cloves garlic
  • 1 tablespoon ginger, grated
  • 2 green onions
  • 1 tablespoon thyme, chopped
  • 1 tablespoon allspice
  • 3/4 teaspoon nutmeg
  • 3/4 teaspoon cinnamon
  • 1 teaspoon pepper
  • 1 tablespoon brown sugar
  • 1 tablespoon oil
  • 2 tablespoons white vinegar
  • 2 tablespoons soy sauce
  • 1 tablespoon dark rum
  • 1/2 orange, juice and zest
  • 1 lime, juice and zest
directions
  1. Puree everything in a food processor.

MONGOLIAN GLAZED MEATBALLS

MONGOLIAN GLAZED MEATBALLS


Tender Mongolian Glazed Meatballs are not only FILLED with Asian flavour -- they are smothered in the BEST homemade Mongolian sauce to wow your guests!

INGREDIENTS


FOR THE MEATBALLS:

  • 2 pounds | 1 kilogram ground beef mince (or pork, chicken, turkey)
  • ¾ cup Panko or breadcrumbs
  • 2 eggs
  • 2 tablespoons low sodium soy sauce
  • 1 tablespoon Shaoxing (Chinese) wine*
  • 1 tablespoon minced garlic
  • 1 teaspoon minced ginger
  • 1 cup thinly-sliced or chopped green onions (4 green onions)
  • Kosher salt and pepper, to taste

FOR THE MONGOLIAN GLAZE:

  • 1 teaspoon sesame oil
  • 4 cloves (or 1 tablespoon) garlic, minced
  • ½ tablespoon minced ginger
  • ½ cup low sodium soy sauce
  • ⅔ cup water
  • ½ cup brown sugar
  • 2 tablespoons hoisin sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon ground white pepper (or ½-1 tablespoon red chilli / powder)

TO SERVE:

  • Sesame seeds
  • 1 green onion, finely sliced


INSTRUCTIONS: Preheat oven to 400F
Pr

PReeheat oven to 200°C | 400°F.

FOR THE MEATBALLS:

  1. Mix together all of the meatball ingredients in a large bowl until well-combined. Spoon out 1-inch of meat mixture with a cookie scoop (or tablespoon), shape into balls and place onto 2 large baking sheets or trays lined with baking or parchment paper.
  2. Bake for 10-12 minutes, or until golden browned and cooked through.
  3. While the meatballs are baking, make your sauce!

FOR THE SAUCE:

  1. Heat a non-stick pan or skillet over medium-high heat. Whisk ALL of the sauce ingredients together in the pan until well blended. Bring to a simmer and continue cooking until sauce thickens, while stirring occasionally to prevent burning or sticking on the bottom of the pan (about 8 minutes).

COAT:

  1. When meatballs have finished cooking, add half of the meatballs into the pan and gently coat each meatball generously and evenly in the sauce. Transfer the glazed meatballs to a serving dish or tray with a slotted spoon and add in the remaining non-coated meatballs to the sauce. Coat and transfer to serving dish.
  2. Sprinkle with sesame seeds and sliced green onions (if desired), and serve warm with toothpicks or mini forks.

NOTES

*If you can't find Shaoxing wine, use a Rice Wine Vinegar; White or Apple Cider Vinegar instead.

Sheet Pan Steak & Fries

Sheet Pan Steak & Fries


INGREDIENTS:

  • 4 (1-inch-thick) top sirloin steak, patted dry
  • Kosher salt and freshly ground black pepper, to taste

FOR THE GARLIC PARMESAN FRIES

  • 2 russet potatoes, cut into 8 long wedges
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 1 teaspoons Italian seasoning
  • 1/2 cup freshly grated Parmesan
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons chopped parsley leaves

DIRECTIONS:

  1. Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  2. Place potatoes in a single layer onto one side of the prepared baking sheet. Add olive oil, garlic, Italian seasoning and Parmesan; season with salt and pepper, to taste. Gently toss to combine.
  3. Place into oven and bake for 20-25 minutes, or until golden brown and crisp, tossing occasionally.
  4. Preheat oven to broil.
  5. Season steaks with salt and pepper, to taste, and place onto the opposite side of the prepared baking sheet in a single layer.
  6. Place into oven and broil until the steak is browned and charred at the edges, about 4-5 minutes per side for medium-rare, or until desired doneness.
  7. Serve immediately with garlic butter, garnished with parsley, if desired.


Meatball Parmesan Dip

Meatball Parmesan Dip

Prep Time: 15 minutes Cook Time: 45 minutes Total Time: 1 hour Servings8

Meatball parmesan served as a dip for your snacking pleasure!

Ingredients
FOR THE MEATBALLS:
    • 1 pound ground beef
    • 1 small onion, finely diced
    • 4 cloves garlic, grated
    • 1 egg, lightly beaten
    • 1/2 cup breadcrumbs (gluten-free for gluten-free)
    • 1/4 cup parmigiano reggiano (parmesan), grated
    • 1 tablespoon Italian seasoning
    • 2 tablespoons parsley, chopped (and/or basil) (optional)
    • salt and pepper to taste
FOR THE DIP:
  • 2 cups marinara sauce
  • 2 cup mozzarella, shredded
  • 1/2 cup parmigiano reggiano (parmesan), grated
directions
FOR THE MEATBALLS:
    1. Mix everything, form into 1-2 tablespoon balls and either pan fry in oil over medium-heat until browned on all sides, about 2-4 minutes per side OR roast in a preheated 350F/180C oven until lightly golden brown, about 20-25 minutes.
FOR THE DIP:
  1. Spread the marinara sauce over the bottom of one or more baking pans, top with the meatballs and cheese and bake in a preheated 350F/180C oven until the cheese has melted and the sides are bubbling, about 20-25 minutes, before serving with bread or toast for dipping!

Bacon Wrapped Guacamole Stuffed Chicken

Bacon Wrapped Guacamole Stuffed Chicken

Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Servings4

Tender chicken breast stuffed with creamy guacamole and wrapped in bacon that's grilled until the bacon is nice and crispy!

ingredients
  • 4 (6 ounce) chicken breasts, butterflied or pounded thin
  • salt and pepper to taste
  • 1/2 cup guacamole
  • 8 slices bacon
directions
  1. Lay the chicken flat, season the outside with salt and pepper, spread 1/4 of the guacamole on each of the chicken breasts, roll them up and wrap each in 2 slices of bacon
  2. Grill over indirect medium heat, with the lid down, until the bacon is crispy and the chicken is cooked (160F to 165F), about 20-30 minutes, or bake in a preheated 400F/200C oven on a wire rack on a baking pan until cooked, about 20-30 minutes, turning the oven to broil for the last few minutes to ensure that the bacon is crispy.

Option: Replace the salt and pepper with your favourite seasoning blend.
Option: Add flavours to the guacamole like sundried tomatoes or blue cheese, etc.

Nutrition FactsCalories 338Fat 17.5g (Saturated 3.6gTrans 0), Cholesterol 104mgSodium 670mgCarbs 4.3g (Fiber 2gSugars 1g), Protein 44.5g