Friday, December 28, 2018

Sautéed Okra with Cashews

Who doesn’t know about cashew nuts? Caju is what we call them in India. We use them mostly in sweets and children love to eat them as they are. Below listed are the benefits of cashew nuts.

. Prevents Cancer: Proanthocyanidins are a class of flavonols which fight against tumor cells by stopping them to divide further. These proanthocyanidins and high copper content in cashew nuts help fight against cancerous cells and keeps you away from colon cancer. This is one of the major cashew nut benefits. 

Okra is one of the best medicinal vegetables, that hasn’t got its due sometimes due to its taste. Read this article to understand the benefits of eating Okra and why this is unarguably one of the best natural veggies to add to your wonder list and diet today!
 Rich Fiber Source: Okra’s rich fiber content helps in better digestion, and regularization of bowels. The soluble fiber, Pectin, swells up in the intestine and helps in easier elimination of the wastes from the intestine


  • 1/4 cup extra-virgin olive oil
  • 2 pounds small okra
  • Salt and freshly ground pepper
  • 6 garlic cloves, thinly sliced
  • 1/2 cup salted roasted cashews, chopped
  • 1 teaspoon finely grated lime zest, plus lime wedges, for serving 

How to Make It

Step 1    
In a large skillet, heat the oil until shimmering. Add the okra, season with salt and pepper and cook over high heat, stirring, until tender, about 5 minutes.
Step 2    
Add the garlic to the skillet and cook over moderate heat until softened and fragrant, 3 minutes. Stir in the cashews and lime zest. Transfer the okra to a platter, garnish with the lime wedges and serve.

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Wednesday, December 26, 2018

Two Yummy Keto Fat Bombs




What is a keto fat bomb and why eat them?

A fat bomb is a bite-sized dessert or snack that’s high in fat and low in carbs. They’re usually made with few ingredients that include a source of fat (butter, coconut oil, cream cheese, etc.) and some flavoring (fruit, chocolate, nuts, seeds, coconut, mint, vanilla, lemon, etc.). No sugar is used.
Fat bombs and other low carb desserts (like keto chocolate chip cookies) are great for anyone on keto because they provide a convenient and delicious snack that meets their diet’s macronutrient requirements — low in carbs, high in fat.


  • 8 Tbsp. (1 stick) butter
  • 1/3 cup sugar-free sweetener
  • ½ tsp. pure vanilla extract
  • ½ tsp. sea salt
  • 2 cups almond flour
  • 1/3 cup dark chocolate chips
  1. In a large bowl, beat butter until light and fluffy using a hand mixer. Add sugar, vanilla, and salt and beat until mixed.
  2. Slowly beat in almond flour, then fold in chocolate chips. Cover bowl with plastic wrap and place in refrigerator 15-20 minutes.
  3. Scoop dough into small balls. Refrigerate for up to one week or freeze for up to a month.

Cheesecake Keto Fat Bombs

These low carb, keto fat bombs are an easy, no-bake frozen dessert that you can make with only 5 ingredients. Tastes like a strawberry or raspberry cheesecake treat - almost like ice cream!
Prep Time 10 minutes
Servings 18 servings
Calories 60 kcal


  • 6 ounces cream cheese
  • 2 - 2.5 ounces fresh or frozen strawberries (or raspberries)
  • 2 ounces salted butter (4 tablespoons)
  • 1 ounce granular swerve sweetener (roughly 2 tablespoons)
  • 1 teaspoon vanilla extract


  1. Let the cream cheese, strawberries, and butter sit at room temperature for about an hour to soften before continuing with the recipe.
  2. Puree the strawberries using a small blender like the Nutribullet. Alternatively, you can mash them by hand, but the texture will be less smooth.
  3. In a bowl, combine pureed strawberries, sweetener, and vanilla, stirring until well-mixed.
  4. In a separate bowl, microwave the cream cheese for 10 seconds until very soft and pliable. This is an optional step, but it makes the cream cheese softer and more easily combined with other ingredients.
  5. Add butter and cream cheese to the bowl with the strawberry mixture. Use an electric hand mixer and beat until well-mixed, ideally without any large cream cheese clumps remaining.
  6. Divide the batter into 18 round silicone molds, smoothing the surface with a spatula. Freeze until solid, about 2 hours, before serving. Store leftovers in the freezer.

Nutrition Notes

This recipe yields 0.5 g net carbs per serving (1 fat bomb or 1/18th of recipe).

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Monday, December 24, 2018

Healthy Peanut Butter Cheesecake

That frosting became the inspiration for today’s dessert: Skinny Peanut Butter Cheesecake! It’s sweet and creamy with a light peanut butter taste, and boy oh boy… This is the stuff dreams are made of!
  • 1 ½ cups almond flour
  • 1/3 cup unsweetened cocoa
  • ¼ cup sugar-free sweetener
  • 5 Tbsp. butter, melted
Stabilized whipped cream:
  • 1 tsp. unsweetened gelatin
  • 4 tsp. cold water
  • 1 cup heavy whipping cream
  • ¼ cup sugar-free sweetener
  • 24 oz. cream cheese, room temperature
  • ½ cup sugar-free sweetener
  • 1 tsp. pure vanilla extract
  • 1 ¼ cups peanut butter
Chocolate ganache:
  • 3 Tbsp. butter
  • 1 oz. unsweetened baking chocolate
  • 2 Tbsp. sugar-free sweetener
  • ¼ tsp. pure vanilla extract
  1. Mix crust ingredients together and press into 9” springform pan.
Stabilized whipped cream:
  1. In a small pan, combine gelatin and cold water; let stand until thick.
  2. Turn heat on low. Stir constantly until gelatin dissolves.
  3. Remove from heat and allow to cool.
  4. In a small mixing bowl, whip the cream with the powdered sweetener.
  5. Once it’s thickened, add gelatin while beating slowly.
  6. Whip at high speed until stiff. Set aside.
  1. Mix cream cheese, sweetener, vanilla, and peanut butter in a large bowl with electric mixer until well combined.
  2. Gently fold in stabilized whipped cream.
  3. Pour filling over crust and smooth with rubber spatula.
  4. Refrigerate at least 4 hours or until firm.
  5. Run knife along edge of cheesecake in pan to loosen, then remove springform side.
Chocolate ganache:
  1. Melt butter and chocolate in a small saucepan or microwave and stir.
  2. Stir in powdered sweetener and vanilla.
  3. Drizzle chocolate sauce over top of cheesecake.

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Tuesday, December 18, 2018

Sauerkraut Soup

Sauerkraut is essentially fermented cabbage. Fermentation is a method of preserving food that dates back more than 2,000 years. During the fermentation process, beneficial probiotics, or ‘live bacteria’, are produced, and these probiotics are what give sauerkraut most of its health benefits.
Sauerkraut is a good form of dietary fibre and contains vitamins C and K, potassium, calcium and phosphorus.

What are the health benefits of sauerkraut?

The beneficial probiotics found in sauerkraut are important for good digestive health, and whilst more research is needed into the exact types of beneficial bacteria found in sauerkraut and other fermented foods, we do know that they ‘feed’ the good bacteria in your gut and can help to combat inflammation.
Research has shown that probiotics help to reduce some digestive symptoms such as gas, bloating, constipation and may be beneficial to those suffering with conditions such as Crohn’s and ulcerative colitis.
There is increasing research on the importance of good gut bacteria in supporting overall long-term health, including how probiotics from cultured foods such as sauerkraut may reduce your risk of conditions such as depression and Alzheimer’s.
Sauerkraut also contains enzymes that help the body to break down food into smaller, and more easily digestible molecules which in turn helps the body to absorb more nutrients.

 cook 2 large peeled potatoes and 2 carrots   separately as the acid in the kraut may prevent them from going soft if cooked together. Then add them to the soup made up of 500g sauerkraut, 2 cups water, 2 bay leaves, 3 all spice seeds and 100g diced bacon, simmer together for 30 minutes. Serves 4.

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Saturday, December 15, 2018

Black Bean Soup

Black beans are loaded with fiber, protein, folic acid, potassium and magnesium and make this a tasty soup!
Black beans, also known as “turtle beans,” are an especially tasty variety, and make a lovely soup. As with most dried beans, they are inexpensive while offering a bounty of fiber, protein, folic acid, potassium and magnesium. Do not salt dried beans while they are cooking as the salt slows down the softening process. And a word about the sherry commonly added to this soup: forget “cooking” wines or sherries. They contain lots of added salt and very little in the way of flavor. Do your palate and your body a favor and use a drinkable sherry in this recipe.
Food as Medicine
A recent study from the Journal of Agriculture and Food Chemistry found that, of all beans and legumes, black beans are the most antioxidant-rich (they contain the same anthocyanins found in dark red fruits such as grapes and cranberries). The antioxidants in black beans prevent cholesterol from being oxidized by free radicals in the bloodstream, a process that may, left unchecked, lead to plaque formation on blood vessel walls and, ultimately, atherosclerosis. Additionally, just one cup of black beans contains 20 percent of the Daily Value for iron; however, black beans also contain polyphenols known as tannins that prevent the full absorption of iron, so the amount of iron the body cacan actually use is somewhat lower.


1 pound black beans
1 bay leaf
1 large onion, sliced
Salt to taste
A few cloves of chopped garlic
1 teaspoon dry mustard powder
1 cup dry sherry (not cooking sherry)


1. Pick over beans to remove any dirt, stones or foreign objects. Wash well, then soak for 8 hours in ample cold water.
2. Drain beans and cover with a generous amount of fresh water. Bring to a boil over high heat in a large saucepan with the bay leaf. Skim off foam, lower heat, and simmer, partially covered, until beans are just tender, about 1 hour.
3. Add onion and continue to cook until onion becomes extremely soft, about 1 more hour.
4. Add salt to taste and garlic. Continue to cook, adding a little boiling water if necessary, until beans are very soft, about 1-2 hours more.
5. Remove bay leaf and turn off heat. Ladle beans in batches into a blender or food processor and puree, or use an immersion blender and puree soup directly in the saucepan.
6. Add dry mustard powder and dry sherry. Correct seasoning. Reheat and serve, adding any garnishes you wish, such as slices of lemon or freshly chopped herbs.

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Friday, December 14, 2018

Jalapeño Parm Crisps

  • 8 Tbsp. Parmesan cheese, grated
  • ½ tsp. salt
  • 2 slices sharp cheddar cheese
  • 1 medium jalapeño
  1. Preheat oven to 425°. On a baking mat or parchment paper, create 8 mounds of Parmesan cheese, 1 Tbsp. each spaced 1” apart.
  2. Slice jalapeño thinly, then lay on a baking sheet and bake for 5 minutes; remove and allow to cool.
  3. Once cooled, lay a jalapeño slice on top of each mound of Parmesan, pressing down slightly.
  4. Split both cheddar slices into 4 pieces (8 total) and lay each piece on top of the jalapeño and Parmesan.
  5. Bake for 9 minutes. Serve warm and enjoy!

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Sunday, December 9, 2018

Cheesy Chicken Casserole

  • 1 cup heavy whipping cream
  • 2 Tbsp. green pesto
  • ½ lemon juice
  • 1½ lb. chicken breasts
  • 7 tsp. olive oil
  • 1 lb. cauliflower
  • 1 leek
  • 4 oz. cherry tomatoes
  • 7 oz. shredded cheese
  • Salt and pepper
  1. Preheat oven to 400°. Mix cream with pesto and lemon juice. Salt and pepper to taste.
  2. Season chicken breasts with salt and pepper and fry in oil until golden brown.
  3. Place chicken in a greased 9” x 13” baking dish, then pour in cream mixture.
  4. Chop leek, cherry tomatoes, and cauliflower into small florets and add to dish to top chicken.
  5. Sprinkle cheese on top and bake for at least 30 minutes or until chicken is fully cooked. Serve and enjoy!

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Wednesday, December 5, 2018

Beef & Butternut Squash Stew

  • 2 tablespoons olive oil
  • 1 medium yellow onion chopped
  • 3 cloves garlic pressed
  • 1 teaspoon dried rosemary crushed
  • 1 teaspoon dried thyme
  • 1 1/2 pounds beef stew meat cubed
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 cups low sodium beef broth watch for gluten and MSG
  • 1 pound butternut squash peeled and cubed
  1. Heat the olive oil in a Dutch oven over medium heat.
  2. Add onion, garlic, rosemary and thyme; sauté until fragrant, about 5 minutes.
  3. Sprinkle beef with salt and pepper.
  4. Raise heat to medium-high and add beef; brown on all sides.
  5. Add beef broth and whisk up all of the browned bits from the bottom of the pan.
  6. Add butternut squash and stir to combine well.
  7. Bring mixture to a boil then reduce heat, cover and simmer for 1 hour until beef is cooked and fork-tender.
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