#potatoes or some non crunchy veggies like broccoli. I like broccoli. especially when it's a bit roasted | Explore Tumblr Posts and Blogs

muffincases · 5 years

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Superior Cauliflower and Broccoli Bake !😉

It’s three days until Christmas. You’re surrounded by chaos: presents to be bought, decorations to put up, cards to write, ritual sacrifices to make, gifts to wrap, desserts to whip up. When you’re seeing roast turkeys and mashed potatoes in your dreams, you know that the jolly season has taken hold of you. That’s when you need something bold, something refreshing, something like a

Creamy

Luscious

Delightful

Mouthwatering

Superior Cauliflower and Broccoli Bake!

I can smell that cheesy, vegetabley sensation wafting this way right now... well, I could if I had a sense of smell. LOL!

First you gotta chop up 100 grams/13 pounds of cauliflower and broccoli. Thin, juicy slices are ideal. Boil these until they are soft as a tushie!

Meanwhile, melt some margarine in a saucepan and fry some finely chopped garlic. You want to feel the aura of that garlic being soaked up by your skin!

A song came into my head as I was waiting for the garlic to cook. I started to hum along, then mumbled the lyrics... and then stopped short when I realised a certain swear word was coming up! I absolutely cannot have my crunchy family hearing that kind of language around the house, especially not Danny as he will simply repeat it non-stop until he finds another catchphrase a few days later. Three year olds, am I right? The musical F-bombs can be my naughty secret for solo car trips to Coleworths.

After 2 minutes, add some more margarine and some flour, milk and cream as needed to make a thick sauce.

Strain the cooked broccoli and cauliflower. Don’t let that hot water splash on you! The country’s already on fire, we don’t want you to burn too.

It’s time to take out that chipped old casserole dish that your mother-in-law gave you! Apparently it’s her mother’s mother’s dish, and you never really asked for it, but she also never really made it clear if it’s yours to keep or if you are borrowing it. Do you bring it out at Christmas dinner? Or do you hide it away? You only have three days left to decide!

Anyway, what was I saying? I can get sooooo distracted sometimes. Oh, that’s right! Casserole dish. Vegetables. Sauce. Yumma yumma.

Grease the dish with margarine. Throw in half the veggies, then half the sauce, then the remaining veggies, then the remaining sauce. Top it with breadcrumbs. Ooh my belly is rumbling in anticipation! I feel like a racehorse pushing against its wooden stall, ready to gallop to the finish line... but the finish line is an empty dinner plate!

Finally, put the whole things into the oven and bake for twenty minutes or so. Then, as the kiddos say:

Borne Apart Treat!

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paleorecipecookbook · 6 years

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Clean Eating Made Easy with Better Product Choices & Substitutions

This year on the blog I want to give you as many tools as possible to continue to make better choices in your own life. I want to show you that you can have a healthy relationship with food, a long term relationship with exercise, and that getting in shape doesn’t have to be expensive. So today I wanted to talk about ways to improve your health long term with just a few simple changes. I think whenever people think about paleo, they think of some drastic change that is close to impossible. At least that’s how I felt when I first thought about implementing paleo into my own life. But like any other habit, a few small changes can make a big impact with time.

Today I want to show you some of my favorite products that I purchase regularly from Thrive Market that help me make better choices with my diet, day in and day out. By making some of these small changes, you’ll be instantly making a difference in your own health, especially long term. That means a happier life with less health issues, doctor visits, and most of all, less health-related bills. And the best part about Thrive Market is that you can find all of these products for up to 30% below traditional retail prices. One thing that throws people off when it comes to healthier food choices is often the price. But Thrive Market removes that issue all together. Everything you’ll see me talking about today is going to have a price tag lower than MSRP. That means money stays in your pocket so you can use it towards better things! Like living a hella fun life, every single day.

So let’s get in to it! And let’s kick it off with condiments, because condiments can easily become a downfall when trying to make better choices with what you eat.

If you like dipping your sweet potato fries in ketchup or dunking your cauliflower pizza in ranch, well that doesn’t have to change! Primal Kitchen has tons of amazing products including Ranch, Ketchup, a ton of other dressing, AND they also have avocado oil spray with no other added ingredients or fillers. If you take a look at most normal ranch brands out there, you’ll find ingredients like modified food starch, monosodium glutamate, artificial flavors, disodium phosphate, sorbic acid and calcium disodium. How sketchy is that? Primal Kitchen uses all organic ingredients. And you can actually pronounce everything on the label. And at Thrive Market, you can get the ketchup for 17% off MSRP, the ranch for 25% off, and the avocado oil spray for 28% off!! How amazing is that?!

I also always purchase Rao’s Arrabbiata Sauce and Thrive Market Coconut Aminos. If you start looking at ingredients on the products you’re purchasing, you’ll quickly find that there is added sugar is EVERYTHING, especially marinara. But not in Rao’s. And it’s the best sauce you will EVER taste. And for when I’m cooking anything that requires Asian ingredients, I always turn to coconut aminos instead of soy sauce since soy is so incredibly processed. And Thrive Market label provides the most affordable coconut aminos on the market!

Now I have all kinds of pantry staples for you to stock up on!

I ALWAYS keep bone broth in my freezer as well as my pantry. And the Thrive Market Bone Broth is great for keeping in your pantry at all times. It’s made with all clean, organic ingredients and you can get it for up to 42% off!

Spices and spice blends are so important for full, flavorful meals every day to keep you interested in your healthy food. But many spice blends include fillers such as cornstarch or they add sugar to it. And they usually are never organic. But Primal Palate Spices uses all organic ingredients to create the most delicious spice blends EVER. Their Steak Seasonings blend is a must in any kitchen!

And I’m about to throw you a curve ball with a non-paleo item. But since so many people love pasta and have a hard time giving it up, I wanted to share my favorite pasta brand that includes veggies in it. Cybele’s Free to Eat Superfood Green Rotini Pasta includes only green lentil, kale, spinach, and broccoli, and it’s damn good! It’s such a better option than most pastas on the market, plus it’s 20% off MSRP!

And if you’re anything like me, meaning you love to bake and snack, well Thrive Market has all the options for you. And they make it super simple to search! You can easily search ‘Paleo’ in the search tab then choose your category whether it’s baking, chocolate, snacks, candy, and more. They make finding your exact brand super easy and finding a brand new company you’ve never seen before, easier than ever!

If you like a crunchy snack and find yourself turning to chips on a regular basis, especially chips like ranch Doritos, well start looking at their label and thinking twice. They use ingredients like canola oil, multiple kinds of sugar, and other sketchy ingredients like sodium caseinate, disodium inosinate, and disodium guanylate. Do you know what those ingredients are? I don’t. But I do know that Siete Chips ranch tortilla chips only uses ingredients that I can pronounce and that I use in my own recipes on a regular basis. And you can get all of their different kinds of chips for 20% off!

Now if you’re a granola lover and have it for breakfast every single day, it may be time to switch it up to a brand that won’t irritate the gut as much as popular brands on the market can. Many of those brands include soy lecithin, excess sugar, and different flours and oils. But Paleonola has a ton of different flavors to choose from and includes absolutely no extra sugar in their Chocolate Fix flavor! Just clean, wholesome ingredients!

Now when it comes to baking, paleo has really made it’s stamp in the flour and sugar world. Instead of only having white and brown sugar to choose from, and white and wheat flour to take home, there are now a ton of unprocessed sugars and clean ingredient flours to use! I personally love Bob’s Red Mill Paleo Baking Flour and Coomb’s Organic Maple Sugar, and both are over 20% off MSRP. Both of these substitutions are so much better on the gut and better for blood sugar!

And let’s end this with some of my favorite snacks and treats. Because let’s face it – if you’re going to stick with any sort of diet or lifestyle change, it has to feel like you’re not missing out. And when I first started paleo, I was desperately scared of giving up treats. While I do believe treats have their place and shouldn’t be consumed daily, I do think making better choices with those treats is super important.

If you’ve been looking for some snacks to throw in your purse or car for after a workout or in between running errands, two of my favorite brands I always keep on hand include Primal Kitchen Peanut Butter Protein Bars and Wild Zora Meat & Veggies Bars. The protein bars only have a handful of ingredients and the protein comes from egg whites. And the meat and veggie bars are so much better than the normal jerky on the market. Each bar contains grass-fed meat, multiple types of veggies and is sweetened by natural dried fruit! And you can find both for 20-25% off MSRP.

If you’re a chocolate lover, Thrive Market has so many different items to choose from. Whether you like a solid a 100% cacao bar or you just want some chocolate chip cookies, they got yo’ back. I personally love having Alter Eco Coconut Clusters on hand for a sweet and salty crunchy snack. I also love having Eating Evolved Coconut Butter Cups for whenever I have a sweet craving and need a little extra fat to keep me full and satisfied, instead of just reaching for more. And last but definitely not least, Simple Mills Crunchy Chocolate Chip Cookies. I don’t know how they make the most delicious cookies with such clean ingredients, but they do. Go look at the ingredients list in most cookies on the market and prepare yourself to be appalled. But not with Simple Mills. Stop feeding yourself or your children cookies that have ingredients you’ve never even heard of! And when you can get all these treats for up to 25% off MSRP, you really have no excuses!!

All these brands through Thrive Market make eating clean easier than ever. And that’s why I love Thrive Market. Their whole mission is to make healthy living easy and affordable for everyone. Whether you’re trying to eat keto or vegan or gluten-free or you just want to find items that are fair-trade certified, Thrive Market makes it so incredibly quick and easy. Plus now they even offer the highest quality meat and seafood! Now you barely have to even go to the grocery store. Everything is quickly delivered to you in packaging that is completely recyclable, which means 100% zero waste!

Eating healthy and feeling your best all comes from small choices that become bigger with time. Making small choices like changing the ketchup in your house to learning to use a new baking flour will make a huge difference later on. It’s time to be more aware of what you are putting into your body and understanding the differences between different products on the market. And Thrive Market will help you make that happen. If you haven’t tried out Thrive Market yet, not only will you get up to 30% off your Thrive Market’s prices, but today you can get an EXTRA 25% off your first order + free 30 day trial! That’s savings on top of savings! And you know what the best part is? I’ve put all my favorite products together in a PaleOMG Kit! So instead of writing all of these down or having to go back and fourth between tabs, it’s all in one kit! All you have to do is sign up for your free 30 day trial to check it out! And if you’re already a Thrive Market member, all you have to do is click ‘claim offer’ to check it out!

I hope this post gets you excited to continue on your own health journey. Just because it’s February doesn’t mean your clean eating habits should change. Keep with it, continue making small changes in your life, and you’ll quickly see how much better you can feel. We should be forever grateful for the bodies we were given and we should take care of them, one better choice at a time.

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This post is brought to you by Thrive Market. It contains some affiliate links and I may be compensated for this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running! Thank you for all your support!

The post Clean Eating Made Easy with Better Product Choices & Substitutions appeared first on PaleOMG - Paleo Recipes.

Sourse of this article: http://paleomg.com/

#paleo #recipe #paleo diet #food #yum #healthy #delicious

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shelleyseale · 5 years

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How to Eat for a Healthy Pregnancy

Eating healthy foods has always been a priority of mine. Mainly because I love food and cooking, and I love a variety when I cook - a lot of veggies, grains, meats, fruits…anything I’ll try! When I became pregnant, I know I needed to pay attention to everything I ate and take certain things in moderation.

I want to make sure I get a variety of foods for optimal nutrients for my growing babe! Thankfully, I have a great midwife who provided me with necessary food options, and I found a lot of pregnancy books which include healthy eating and recipes, and are more on the “green living” side of things. I have listed some of what I have found to be the best during pregnancy to keep my health and energy up. A great diet during pregnancy should be filled with proteins, vitamin rich vegetables and fruits, healthy fats and complex carbohydrates and of course, lots of H2O. There are many healthy ways to eat no matter what your agenda is! A lot of OB’s and midwives will also recommend a prenatal vitamin for you to take daily or a few times a week. I personally have been using a vegan plant based prenatal vitamin with plenty of folate. I chose this because it has the most simple ingredients I can understand without fillers and at a decent price. Folate is a B-vitamin that is naturally found in a variety of foods, mostly dark, leafy vegetables, oranges, and nuts and beans, and has been recommended for pregnant women to get plenty of. Folic acid is a synthetic form of folate, that is not naturally found in food, but used in supplements.

Sliced beef tenderloin, garlic mashed potatoes with gravy, roasted green beans, and a spring mix salad with tomatoes, cheese, walnuts and raspberry vinaigrette.

Protein

Here are some protein rich foods I have enjoyed a lot this pregnancy - Wild caught salmon - which also has great healthy omega fats, Beef sirloin steaks - cubed and seared with potatoes/rice and veggies. Or whole sirloin steaks sliced. I use grass fed beef. Pork tenderloin, Raw nuts and trail mixes, Fruit and nut energy chews with protein, Kefir drink and honey greek yogurt, sometimes with fruit and granola. Beans and lentils- making meat, rice, bean and veggie stews or dishes. I love great northern beans, black beans and any kind of lentil.

Sauteed shrimp with garlic, lemon and parsley, & orzo stuffed red bell peppers with tomatoes, goat cheese and parsley.

Vegetables

I love veggies of all kinds, these are my personal favorites that I have been craving and cooking a lot this pregnancy - Beets - I love to cube red and golden beats, drizzle with olive oil, sea salt and fresh rosemary, and roast in the oven. I eat them as a side dish or even drop in my salads. Spinach - fresh in a salad, or sautéed with mushrooms, garlic and onions has been a favorite. Basil (making a lot of pesto!) Sweet bell peppers - raw in my salads, or with my favorite ginger soy stir fry with chicken, or in homemade coconut curry, Arugula and spring mix salads with dried fruits, raw chopped veggies, walnuts, goat cheese and either homemade lemon or Italian vinaigrette, Broccoli - steamed or sautéed with other veggies, it’s limitless! Cilantro and parsley for sauces, tacos, pastas. Lightly sautéed kale with parmesan & garlic or a sweet cranberry sauce has been my go-to. Spaghetti squash, roasted with just parmesan and garlic, or tossed with gouda, tomatoes, garlic, spinach and mushrooms. Avocados - I enjoy some good mashed avocado with lemon on toast, sliced on a sandwich, or guacamole. Avocado is a great way to get healthy fats.

Homemade pesto - tons of basil, pine nuts, lemon juice, sea salt, and olive oil.

Veggie loaded rice! Turmeric garlic rice, with roasted beets, carrots, asparagus, sweet onions and tomatoes with herbs.

Fruits

I have craved fruits non-stop for both of my pregnancies, 8 years apart. I think I am mainly craving sugar in any form, and also being pregnant in the heat of the Texas summer, there is nothing better than snacking on my favorites - juicy cantaloupe, mangoes, watermelons, apples, oranges and raspberries! I started juicing watermelons after always having too much left over, and after a little research, I have found watermelon to be especially beneficial for pregnant women. Eating or juicing watermelon has helped me with my nausea in the beginning of pregnancy, and then my acid reflux and heartburn later on into my second and third trimester. And of course, we know watermelon has a high water content, which can help with any swelling and muscle cramps that happens to most all of us pregnant women, especially at the end. I have been experiencing so much muscle cramping this time around and healthy fluids and water has been a staple for easing that pain.

Honey greek yogurt with granola, apples, blueberries, grapes and kiwi.

Grains

Complex carbohydrates are important as well, they contain essential vitamins, minerals and fiber your body needs and your developing baby needs. Sticking with 100% whole grains is best to get the most nutrition from grains. I’ve been choosing whole honey wheat bread, quinoa, brown rice, steel cut oats, and whole wheat pasta as much as I can. Adding different grains to your diet can create so many different recipes. I got sick of oatmeal, so I made some oat bars with leftover steel cut oats I had sitting in my kitchen. You can mix bananas, blueberries, honey, and tons of other ingredients with oats and bake on a flat pan, and then cut into squares to make bars. Super easy and great for snacking or when I’ve been super tired in the morning and need to eat right away.

Balancing your cravings

I guess you could call me more of a “crunchy” mom. Especially when I’ve been pregnant and when my son was a baby and toddler, I was always reading ingredients, watching what I would feed him and allow him to have. But, I will say that I do love to indulge and think moderation is key for anything. Sometimes succumbing to a guilty pleasure will make you feel a little better and that is perfectly okay. If you are eating healthy and sticking to primarily eating foods like I’ve listed above, then I say cave in to your cravings of ice cream, a cup of coffee, or your favorite candy every once in awhile. I certainly have several times during my pregnancy! Of course, always advise your OB or midwife if you have certain precautions for your pregnancy. Overall, eating colorful, vitamin rich foods has helped me keep up with energy over the summer and I believe has been a huge part of having a balanced, healthy pregnancy. Read the full article

#diet #eatinghealthy #food #health #healthydiet #pregnancy #pregnanthealth #taste #wellness

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industry5566-blog · 4 years

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Best Roasted Pumpkin Seeds Recipe

Pumpkin seeds (pepita) are edible kernels of fruit pumpkin The seeds, indeed, are concentrated sources of several well being-benefiting vitamins, minerals, antioxidants, and vital amino acids such as tryptophan, and glutamate. Leaving all the gunk on prevents sunflower seeds 11cm from receiving good and toasty. Pumpkin seeds are packed with vitamins and minerals , and they are a excellent supply of fibre Plus, although a packet of prepared-prepared pumpkin seeds from the wholefoods aisle is quite reasonably priced, there's absolutely nothing greater than the feeling of saving money by making use of up a item most people would throw away. Toss the seeds in a bowl with olive oil , salt, garlic powder, paprika , and black pepper. The nutty flavor of pumpkin seeds tends to make them a organic addition to creamy, slightly sweet soups such as butternut squash soup You can also add them to veggie chili, thick potato chowder or spicy pumpkin soup. This cornbread is packed with pumpkin flavor : Pumpkin filling on the inside and crunchy pumpkin seeds on the outdoors. Pumpkin seeds are extremely nutritious and packed with potent antioxidants. The Vitamin E identified in pumpkin seeds that aid make them a truly considerable source of antioxidants. Spray your baking sheet with non-stick cooking spray or coat with a thin layer of olive oil. Roast the seeds in the oven until the seeds turn out to be golden brown, about 1 hour and 15 minutes. Take away the pumpkin guts: You may possibly be tempted to try roasting pumpkin seeds without having cleaning them, but that'll give you chewy pumpkin seeds. Since it can be difficult to separate the endosperm envelope from the shell, eating the entire pumpkin seed—shell and all—will ensure that all of the zinc-containing portions of the seed will be consumed. There are 2.9 milligrams of zinc in every ounce of roasted, unshelled pumpkin seeds and, given that adult males need to have 11 mg of zinc day-to-day and adult ladies need eight mg of the mineral per day, pumpkin seeds can prove invaluable in assisting you meet your day-to-day nutritional wants (Ho, 2013). Ingredients: Fresh broccoli, quinoa, cucumber, cherry tomatoes, raw pumpkin seeds, sea salt, black pepper, Dijon mustard (optional), vinegar, added virgin olive oil, maple syrup. We advocate that you obtain certified organic raw pumpkin seeds and then light-roast them oneself (see next section on how to do so). In addition to minerals, these mighty seeds are also packed with cell protective antioxidants, including carotenoids and vitamin E In addition to minimizing inflammation, antioxidants aid fend off premature aging and chronic illnesses. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or till golden brown stir sometimes. Pumpkin seed oil is used in salad dressing as nicely as in cooking. Crunchy, scrumptious pumpkin seeds are high in calories about 559 calories per one hundred g. Also, they are packed with fiber, vitamins, minerals, and many well being promoting antioxidants. I utilized to heavily season the pumpkin seeds prior to baking, but I discover that if you bake with lots of spice coating the seeds, the spices tend to more than bake or even burn. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. Season seeds with kosher salt to taste. Yes, although an allergy to pumpkin seeds is rare and they are not regarded to be a very allergenic meals, in contrast to sesame seeds. This go-to method is the easiest way to appreciate pumpkin seeds, especially simply because there's so many ways you season them. Pumpkin seeds—also identified as pepitas—are flat, dark green seeds. Develop pumpkins for pies, roasted seeds and jack-lanters. Make your own pumpkin seed butter (like peanut butter) by blending complete, raw pumpkin seeds in a food processor till smooth. Each varieties of pumpkin seeds make for delicious dishes. Confession: For years, I threw away the seeds following carving pumpkins. 3. Toss pumpkin seeds with orange juice. Initial and foremost, because Wholefully is all about discovering foods that make you feel excellent, let's dive into the nutrition of roasted pumpkin seeds. Pumpkin seeds are high in manganese, magnesium and zinc, and pumpkins themselves are loaded with Vitamin A in the type of beta-carotene.

The World's Healthiest Foods site is a major source of info and experience on the Healthiest Way of Eating and Cooking. If you have problems sleeping, you might want to eat some pumpkin seeds prior to bed. Pumpkin seeds are wealthy in omega-3 important fatty acids, which act as a precursor of prostaglandins - hormonelike substances crucial for sexual well being. As soon as you have the seeds largely separated, fill up a massive bowl with warm water and dunk in the seeds. Though they are also pumpkin seeds, pepitas come from distinct pumpkins than the ones you may possibly recognize. Starting with dry seeds permits the oil and any seasonings to adhere effectively, and also encourages them to crisp up far better. As a kid I loved tearing them out of our carved pumpkins at Halloween, and cleaning them to roast in the oven. I've tried it both ways—dried overnight and just towel drying—and the difference in baking time was only a handful of minutes. Add spices: Toss the seeds with olive oil, salt and your option of spices - return to the oven and bake until crisp and golden, for about 20 much more minutes. In salads, pumpkin seeds add flavor and texture. Hand-on-heart, this is not like a single of these occasions in which folks suggest you consume the complete apple - core, seeds and all - or gnaw the gristle from your chicken bones roasted pumpkin seeds are merely a joy, via-and-through, and it is a single of the fantastic foodie crimes that so a lot of thousands are discarded like yesterday's coffee grounds, year after year. Ingredients: Gluten-free of charge rolled oats, peanut butter, dried tart cherries, pistachios, flaxseed meal, walnuts, pumpkin seeds, sunflower seeds, agave syrup. Components: Pumpkin seeds, tomatoes, garlic, cayenne pepper, olive oil, cilantro, salt. NOW Genuine Food® Organic Raw Pumpkin Seeds are a tasty and crunchy treat, best for snacking or as a delicious addition to salads, homemade breads, snack mixes, and desserts. Pumpkins seeds are also a fall favored for their nutty flavor and added health rewards. Separate the seeds from any pumpkin flesh and pat dry with paper towels or a clean kitchen cloth. Possessing a handful of pumpkin seeds ahead of bed, with a tiny quantity of carbohydrates such as a piece of fruit, may be beneficial in offering your body with the tryptophan necessary for melatonin production. Boiling the seeds in salted water for five minutes prior to roasting helps to clean and season them. That identical cup of roasted pumpkin seeds also boasts 168 milligrams of magnesium, a lot more than half of the 310-320 milligrams adult ladies must consume everyday, according to the National Institutes of Wellness (NIH). Spread the seeds evenly in a single layer on your prepared baking sheet. Browse our variety of pumpkin seeds beneath for inspiration. Wealthy in antioxidants like carotenoids and vitamin E, pumpkin seeds can assist to minimize inflammation and safeguard your cells from damaging cost-free radicals. You can, of course, buy pumpkin seeds in the retailer. You will want to Pin this sweet and salty pumpkin seed recipe for next year, too. Just a quarter cup of pumpkin seeds involves 42 % of a person's advisable every day intake of magnesium, a potentially easy answer for nearly half of Americans who never get adequate magnesium in their diets. Antioxidants have a wide range of utilizes, like minimizing inflammation 1 study, published in 1995, found that, in rats with arthritis , symptoms enhanced soon after taking pumpkin seed oil. Toss seeds in a bowl with the melted butter or oil and the seasonings of your choice. Parchment paper is going to give you the greatest roast: I really like utilizing reusable kitchen items wherever feasible, but this is a job for parchment paper instead of your silicone baking mat I've tested it each methods, and the parchment appears to wick away moisture from the pumpkin seeds far better than the silicone. Pat the seeds dry with a paper towel. When removed from the flesh of a pumpkin, they can be rinsed and roasted, either plain or with other flavours such as oils and spices, to produce a scrumptious, crunchy snack.

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pisceslentil8-blog · 5 years

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Stonesoup

Classic Weeknight Dinner: The Stir Fry

Every week the boys and I head to town on a Wednesday morning and have lunch with my Dad.

Now my Dad isn’t much of a cook so I got the surprise of my life when he asked me for my best stir fry recipe.

So I spent a good 15 minutes talking him through it.

Dad taking comprehensive notes the whole time.

And it reminded me that stir frying is the best!

It’s quick.

It only uses one pan – so the cleanup is minimal.

It’s all about simple protein and lots of veggies.

There are endless possibilities so you’ll never get tired of the same old thing.

And there seems to be some sort of stir fry magic, similar to when you make a sandwich.

No matter what you throw in, the results are either pretty good or downright delicious.

Even if you’re my Dad. Who was very happy with his efforts when I checked in the following week.

So lets delve into the world of the stir fry.

The Secret to a Tasty Stir Fry

When I was researching the art of the stir fry I came across Eleanor Hoh, self proclaimed ‘wok star’. She’s super passionate about wok cooking and her philosophy is that you don’t need a recipe to make a great stir fry.

Like making a good sandwich, the secret to a tasty stir fry is to use ingredients that work well together.

And trust your instincts.

Remember Clancy’s Law of Cooking…

‘If you think something is going to be delicious, it probably will be!’

It’s a liberating way to cook.

The other secret is you don’t need a heavy Asian sauce to make a great stir fry.

I’d always thought you needed oyster sauce or something.

But in fact, some of the best stir frys are seasoned with a simple splash of soy sauce.

Or even more radical, they skip the sauce all together.

What You Need

A Pan to Cook In

Even as a minimalist, I’m happy to make space in my kitchen for a wok. But if you aren’t ready to make that investment, a large skillet or frying pan will do.

Woks are one of the rare cases of cooking equipment where cheaper is better.

I picked up a carbon steel wok online over 6 years ago for about $15 and then seasoned it following the method over here.

Don’t even think about a ‘non stick’ wok.

Stir frying is all about using temperatures well above the recommendations of non stick pan manufacturers. You don’t want to risk that non stick surface working its way into your food.

Something to Stir With

The only other business critical piece of equipment is a stirring utensil. I use a wooden spatchula or a nylon egg flipper. The wider the better for making your stirring more effective. A large wooden spoon will work.

Super High Heat

The reason stir frying is so quick is that the thin steel heats up almost instantly. It passes on the heat from the flame directly to the food. So it’s all about your heat source.

Gas is best, especially if you’re lucky enough to have one of those double ring ‘wok’ burners.

For those of you, like me, who are stuck with electricity and love your stir frys, it’s worth investing in a portable gas burner. I keep mine outside and it doubles as a gas BBQ.

Or you could use the wok burner on your gas BBQ.

The bonus of stir frying outside is you don’t have to worry about the house smelling like a stir fry. AND it’s great in Summer when you don’t want to heat up the house.

Ingredients Chopped & Ready to Go

Usually I’m a prep-as-I-go type of cook. When it comes to stir frying, I’ve learned the hard way.

It’s much better to have everything organized before the flame touches the wok.

The cooking happens so quickly, it’s not worth having to stop mid stir fry to rush and catch up with your chopping.

OR worse still, burning your dinner because you took your eye off the wok.

How to Stir Fry

1. Prepare Your Ingredients

Chop everything into bight sized pieces. Ingredients that take longer to cook should be chopped smaller. Or make a note to add the longer cooking veg like broccoli before you add the quick cooking veg.

2. Pre-Heat your Wok so it’s Super Hot

We’re looking for fierce heat. Thin carbon steel woks heat up fast.

If you’re using a heavy cast iron wok or a skillet or frying pan, best to take the extra time to preheat properly before you add any food to the pan.

3. Add a little Oil and Stir Fry Your Aromatics & Protein

Use an oil that is suited to high temperature cooking. I prefer refined coconut oil or ghee (Indian clarified butter) but I do use my refined olive oil when I’m in a hurry. You don’t need much oil.

Traditional aromatics include ginger, garlic and chilli. Some people add these before the protein. I pop them in at the same time to make sure you don’t end up with bitterness from burnt garlic or ginger.

On the protein front, tender cuts of meat are better suited to stir frying. Slicing finely across the grain of the meat or poultry will ensure tenderness and quick cooking.

If you’re cooking for more than 2 people, best to cook in batches to makes sure there is enough heat to quickly sear the meat.

A crowded wok will end up with stewed, tough meat.

As soon as the meat looks cooked, remove it from the wok and keep warm in a clean bowl.

4. Stir Fry the Veg

Start with the longer cooking veg like carrots and broccoli. Finish with the speedier leafy veg like bok choy.

Again, depending on the amount of food you have to cook, it may be better to stir fry in batches.

5. Return the protein to the pan toss a few times over the heat

Once everything is back in the pan it’s time to season with your sauce. If you’re not sure, go with a splash of soy and remember you can always add more at the table if needed.

Serve asap.

Too easy.

18 Simple Stir Fry Recipes

NOTE: My cooking school students get links to all these recipes on the Stonesoup Virtual Cookery School website.

Broccoli & Tofu Stir Fry

Winter Veg Stir Fry

Green Curry Stir Fry

Crunchy Snow Pea & Chicken Stir Fry

My Simple Kung Pao Chicken*

Chicken & Basil Stir Fry

Chicken & Broccoli Stir Fry

Chicken & Cashew Stir Fry*

Zucchini & Chicken Pad Thai

Summer Chicken Stir Fry

Sesame Pork Stir Fry

Ginger Beef Stir Fry

Asian Beef & Cabbage

Asian ‘Spag Bol’

Beef & Broccoli Stir Fry*

Chinese Chinkiang Beef

One Pot Beef, Zucchini & Cashew Stir Fry

* marks my all-time favourite stir frys if you’re looking for a place to start.

A Stir Fry ‘Formula’

Here’s my ‘formula’ or ‘template recipe’ for a simple stir fry. I’ve included these to get your creative juices flowing.

Quick Stir Fry

per person

takes: 20 minutes

150g-200g (5-6oz) protein, finely sliced

1/2-1 tablespoon aromatics

250-300g (7-10oz) vegetables, chopped

1-3 tablespoons sauce

small handful garnish / highlight

1. Heat a wok on a fierce heat.

2. Add a little oil and stir fry the protein and aromatics until no longer pink. Remove from the heat and place in a clean bowl.

3. Add the vegetables and stir fry until they are wilted or tender – a few minutes for leafy veg like bok choy, 5 minutes or more for crunchy veg like carrots.

4. Return the aromatics and protein to the pan. Add the sauce. Stir fry for another few seconds or until everything is hot. Taste. Season.

5. Remove from the heat. Serve sprinkled with the garnish / highlight.

Protein Options

minced (ground) meat – beef, chicken, lamb, turkey, pork, veal, buffalo.

tender cuts of meat, finely sliced across the grain – steak, eye fillet of beef (fillet mignon), lamb fillet or backstraps, pork fillet, pork shoulder, chicken breast, chicken thighs.

veggie protein – tofu, cashews, almonds, setian, eggs (cook as an omelette in the base of the wok then slice and stir through at the end), cooked or canned lentils, cooked or canned beans.

Aromatic Options

– Use one or a combo of finely chopped fresh red chilli, garlic and/or ginger. Deseed the chilli if you’re sensitive to heat. OR double it if you like it hot!

Vegetable Options

fresh veg – use one or a combo of zucchini, carrots, red capsicum (red bell peppers), bok choy, choy sum, other asian greens, spinach leaves, green beans, snow peas (mange tout), shaved cabbage, broccoli, broccolini, cauliflower, sugar snap peas, fennel, witlof (belgian endive), asparagus.

cooked veg – root veg are best pre-cooked – either simmered or roasted in bight sized chunks. Try beets, parsnip, swedes, sweet potato, pumpkin.

Sauce Options

Asian Sauces – my go-to stir fry sauce is just soy or tamari (a gluten-free soy). Other times I use oyster sauce, fish sauce, hoisin sauce or sriracha (chilli sauce). Or just serve with a good drizzle of chilli oil.

Non-Asian Sauces – don’t feel like your stir fry has to have an Asian vibe. Try worcestershire sauce, ketchup, mustard, BBQ sauce or pesto. Or serve with a big dollop of mayo or miso mayo.

Garnish / Highlight Options

herby garnish / highlight – try fresh coriander (cilantro), basil, mint, parsley, oregano, chives, green onions or even thyme.

crunchy garnish / highlight – roast nuts especially cashews, peanuts or almonds, super finely sliced red onion, sesame seeds, sunflower seeds.

other garnish / highlight – sesame oil, pesto, extra chilli, chilli oil.

To Serve

My favourite is to pile it into a bowl and eat with chopsticks.

Feel free to serve with Perfect Fluffy Rice or cauliflower ‘rice’ or any noodles cooked according to the packet.

Variations

more substantial – carb-lovers – toss in some cooked noodles, lentils, chickpeas or steamed rice. And cook until hot.

more substantial – low carb – nuts are your friend here. My go-to is cashews or peanuts.

less protein – feel free to reduce the protein and increase the veggies.

Leftover Potential?

OK. But best when hot from the wok. Just keep in the fridge for up to a week or two and reheat in the wok or frying pan. You could freeze but it’s not going to help the texture.

Problem Solving Guide

tough protein – it’s super important to use a tender cut of meat, or ground meat with stir frying. Cutting the meat as thinly as possible across the ‘grain’ (or muscle fibres) makes a big difference too. Over cooked meat will be tough and dry so make sure you only cook it for long enough to change the colour. Unfortunately there isn’t really anything you can do to ‘fix’ tough meat. Another cause is if the heat isn’t hot enough or if you add too much food to the wok and it ‘stews’ or simmers rather than being seared. If you find this happening, stop and remove the food from the wok. Start again and cook the food in batches.

burning – you’re not stirring fast enough! Adding the sauce too early can cause it to burn as well.

veg too crunchy – it’s important to finely slice your veg so they cook as quickly as possible.

too bland – season with more sauce or salt & pepper.

too dry – try adding a little more oil or sauce or both.

Source: https://thestonesoup.com/blog/feed/

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milenasanchezmk · 7 years

Text

My 16 Favorite Fat Sources (Plus My Latest Big-Ass Salad)

Going ketogenic has made me hone in on my fat sources even more than before. This is an essential practice for anyone seriously pursuing a ketogenic diet. As fat will comprise the majority of your calories, you need to maximize the nutrition you’ll obtain from the fats you choose. You could technically go keto using canola oil, refined coconut oil, and MCT oil powder—many of the ketogenic formulas used in epilepsy clinics are highly processed and refined—but I wouldn’t recommend it. Micronutrients still matter. They arguably matter even more when your food sources are restricted.

I try to get whole food fats. If the fat is isolated and extracted, I try to make sure it’s rich in micronutrients. If it’s low in micronutrients, I make sure I have a good reason to consume it.

There are many reasons. Some rooted more in nutrition, some more in pleasure, some convenience.

So what are my favorite fat sources? How do I use them? What do I find so appealing?

Extra Virgin Olive Oil

From the historical precedent (1000s of years of heavy use in the Mediterranean and Levant), the clinical support (hundreds of trials showing beneficial effects), and the light peppery finish, it’s difficult for anyone to deny the beauty and enduring utility of a good bottle of extra virgin olive oil. I’ll. Even though EVOO is quite robust in the face of high heat, I still prefer using it in certain dressings and for lightly grilling fish, just to preserve the delicate flavor.

Go to a farmer’s market and buy the local olive oil that tastes best to you. Absent that, the EVOOs from California are usually quite good (and real).

Extra Virgin Avocado Oil

I rifled through dozens of avocado producers to find the perfect source of extra virgin avocado oil so that I could sell the best product, sure, but also because I wanted the best for myself. That’s ultimately how I come up with any of my projects and businesses—to scratch my own itches. It seems to be working, because I haven’t had a tastier oil that asserts itself without losing its capacity to work with other foods. EVOO doesn’t work with everything. EVAO, in my experience, does.

This one’s quite good. And all our Primal Kitchen dressings are made with avocado oil.

Coconut Milk in Smoothies and Curries

In powder form, coconut milk creates the creamiest, smoothest protein (whether whey or collagen) powder I’ve ever tasted, which is why I added it to Primal Fuel and Collagen Fuel. Plus, it’s a great source of medium chain triglycerides, special fatty acids that convert directly into ketones.

The fact that it’s a traditional fat used by many successful Pacific Islander cultures, sometimes in copious amounts, without any indication of poor health consequences is another mark in its favor.

I like Aroy-D in the small cartons.

Egg Yolks

Gram for gram, egg yolks are the most nutrient-dense fat around. And they’re not just something you scramble. They’re legitimate culinary fats. No, you won’t sauté your veggies in egg yolk. That wouldn’t work. Egg yolks can provide the backbone of a salad dressing, like classic Caesar or one of my personal favorites (yolks, sesame oil, minced garlic, lemon juice, kosher salt, pepper, and a little avocado oil to round it out). You can drop them whole into sauces right after you turn off the heat to thicken. They blend well into smoothies and hot coffee.

Go for local pastured eggs if you can get them. If not, many grocery stores are starting to offer very good pastured eggs, and not just the health food stores. Vital Farms pastured eggs are very good and available pretty much everywhere, like Target and major grocery stores.

Emmental Cheese

Maybe next year it’s aged gouda. And the year after that, pecorino romano. but right now, I’m really digging Emmental cheese. If you haven’t had it, Emmental is a medium-hard Swiss-style cheese. It’s not intense like an aged gouda. It’s nutty and mild, so you have to really listen to the flavors to extract the most pleasure.

True Emmental comes from raw, grass-fed cow milk. Look for that kind.

It’s also my current favorite on my latest version of my Big-Ass (Keto) Salad. Emmental, along with avocado and avocado oil-based Caesar dressing, is in part what makes me call it my “fat bomb” salad. As most of you know, my Big Ass Salad has always been the centerpiece to my day, but it’s even more important now. It’s become a crucial vehicle for the delivery of my daily fat intake during my keto stretches. If you haven’t already, go check out my new and improved Big-Ass Keto Salad. Try it, and let me know what you think.

Avocado

Slice it, smash it, spread it, Jeb it, even grill it. Avocado is the greatest. Even though I have ample access to all the avocado oil and avocado oil-based mayos and dressings I want, I still return to the humble avocado. Maybe it’s because I like the fiber and potassium. Maybe it’s because I like reducing the inflammatory load of my meals.

California hass all the way.

Grass-Fed Butter

These days, I mostly use grass-fed butter on any steamed veggie that enters my mouth. Broccoli, spinach, kale, cauliflower, and dozens more. I’ll also dip shrimp in melted butter.

Kerrygold is a stalwart and available almost everywhere.

Bacon Fat for Sautéing Veggies and Frying Eggs

Man can’t live on bacon alone. It’s just not feasible or advisable to obtain the bulk of your calories from bacon strips. But if you keep some bacon fat around for sautéing veggies and frying eggs, you’ll always have that hint of bacon. Now, some caveats. I cook my bacon slow over low heat, which reduces oxidative damage to the fats. My bacon comes from pigs fed oats and barley, which creates a more oxidatively-stable fatty acid profile (higher in MUFAs, lower in PUFAs) and imbues the fat with more actual antioxidants. Don’t know what the pigs ate? The harder/firmer the raw bacon, the more saturated/monounsaturated/stable it’ll be.

Aim for pastured and/or firm bacon.

Ghee

I err on the side of tradition, usually. And if I’m making an Indian curry or sautéing some okra with mustard seed, turmeric, and ginger, I stick with ghee. That’s what these recipes were “meant” to include, and it tastes great. Ghee’s also a good option for high heat searing, since the proteins and lactose (which burn) have been completely removed.

I love the brown butter ghee from Tin Star.

Red Palm Oil

If I’m eating starch, I’ll often turn to red palm oil. A couple of red potatoes, baked, smashed (skin on), then doused with red palm oil, sprinkled with crunchy salt and a ton of cracked black pepper? Almost no one in the history of the world has eaten this, let alone eats this on a regular basis, but it’s really good. It’s also quite good on butternut squash (less starchy than potatoes) with turmeric, salt, and black pepper. (Both versions are strictly for my non-keto days.)

As for African dishes, I’m far from an expert. What seems to work is sautéing garlic, onions, tomatoes, and ginger in red palm oil, then adding some protein (chicken or fish, usually), and stirring in a nut butter and perhaps some hot pepper toward the end.

Best stuff I’ve had came from a random West African market, sold in mason jars marked only with the country of origin. The redder the better. Good to look for sustainable sourcing, too. If you don’t have any of those nearby, this one’s good too.

Mac Nut Butter

I’ll eat other nuts, like Brazils (selenium) and almonds (magnesium), but I don’t consider them to be fat sources. They’re certainly rich in fat. They just have other macronutrients, too. Mac nuts are basically pure fat. Mac nut butter, if it comes from really good mac nuts (and there can be some duds), is so sweet and buttery that I consider a spoonful of it a worthy dessert.

I usually grind my own in the food processor.

Coconut Butter

Talk about dessert. A big spoonful of coconut butter provides a whopping dose of medium chain triglycerides and other saturated fats, plus fiber and manganese. I vastly prefer using a blend of coconut butter and bone broth to plain coconut milk when making curries. And that spoonful will really take the edge off while allowing you to remain ketogenic.

Artisana’s is the best I’ve had.

Tahini

Hummus shmummus. I like hummus. I really do, especially given my updated stance on legumes. But for the time being I’m strictly keto, and I can’t really eat more than a tablespoon of hummus and hope to maintain. Luckily, tahini—the sesame paste that’s integral to good hummus—is great on a spoon. If you get a good source, it’s actually quite sweet and, again, qualifies as a keto dessert. Tahini also works well in salad dressings.

MCT Oil

Sometimes coconut fat isn’t enough. Sometimes I want a more concentrated source of medium chain triglycerides to boost ketone production, like before a workout. These days, myfavorite pre-workout meal is a Collagen Fuel smoothie with extra MCT oil. The collagen fills my glycine reserves in preparation for connective tissue loading and healing, and the MCTs provide a bit more oomph.

I keep both powdered MCT oil and liquid on hand.

Whipped Cream with Mascarpone Cheese (and Lime Zest) on Berries for Dessert

The beauty of being fat-adapted is that you realize “sweet” is relative. The minuscule amounts of lactose in whipped cream and mascarpone are plenty sweet enough, especially combined with a bowl of ripe blackberries, strawberries, and raspberries. If it’s not, you can add a pinch or two of sugar (or brown sugar, or honey, or even just stevia) to increase the sweetness without incurring too many carbs.

Throw the cream and mascarpone in a metal bowl using a 2:1 cream to mascarpone ratio and whip it up using an electric beater. And don’t forget the lime zest.

Steamed Heavy Cream in Coffee

What can I say? I’ve tried doing coffee black. If it’s a lighter roast, I can do it. But I still prefer steamed heavy cream in my coffee, and I’m done feeling bad about that. Sorry, barista in a bowtie. Now, you don’t need much. If you’re trying to increase fat intake, you can add more. If you just like the taste, I find a splash or two (as opposed to a glug or two) is plenty.

I grab something organic from Whole Foods or Trader Joe’s.

That’s it for today, folks. Those are my favorite fat sources, as of right now. The list might change. It’ll probably grow; I don’t think I’ll suddenly tire of heavy cream or become convinced that coconut fat is killing us all.

What about you? What are your favorite fats? How do you eat them?

Thanks for reading. Take care, be well!

0 notes

fishermariawo · 7 years

Text

My 16 Favorite Fat Sources (Plus My Latest Big-Ass Salad)

I try to get whole food fats. If the fat is isolated and extracted, I try to make sure it’s rich in micronutrients. If it’s low in micronutrients, I make sure I have a good reason to consume it.

There are many reasons. Some rooted more in nutrition, some more in pleasure, some convenience.

So what are my favorite fat sources? How do I use them? What do I find so appealing?

Extra Virgin Olive Oil

Go to a farmer’s market and buy the local olive oil that tastes best to you. Absent that, the EVOOs from California are usually quite good (and real).

Extra Virgin Avocado Oil

This one’s quite good. And all our Primal Kitchen dressings are made with avocado oil.

Coconut Milk in Smoothies and Curries

I like Aroy-D in the small cartons.

Egg Yolks

Emmental Cheese

True Emmental comes from raw, grass-fed cow milk. Look for that kind.

Avocado

California hass all the way.

Grass-Fed Butter

These days, I mostly use grass-fed butter on any steamed veggie that enters my mouth. Broccoli, spinach, kale, cauliflower, and dozens more. I’ll also dip shrimp in melted butter.

Kerrygold is a stalwart and available almost everywhere.

Bacon Fat for Sautéing Veggies and Frying Eggs

Aim for pastured and/or firm bacon.

Ghee

I love the brown butter ghee from Tin Star.

Red Palm Oil

Mac Nut Butter

I usually grind my own in the food processor.

Coconut Butter

Artisana’s is the best I’ve had.

Tahini

MCT Oil

I keep both powdered MCT oil and liquid on hand.

Whipped Cream with Mascarpone Cheese (and Lime Zest) on Berries for Dessert

Throw the cream and mascarpone in a metal bowl using a 2:1 cream to mascarpone ratio and whip it up using an electric beater. And don’t forget the lime zest.

Steamed Heavy Cream in Coffee

I grab something organic from Whole Foods or Trader Joe’s.

What about you? What are your favorite fats? How do you eat them?

Thanks for reading. Take care, be well!

0 notes

watsonrodriquezie · 7 years

Text

My 16 Favorite Fat Sources (Plus My Latest Big-Ass Salad)

I try to get whole food fats. If the fat is isolated and extracted, I try to make sure it’s rich in micronutrients. If it’s low in micronutrients, I make sure I have a good reason to consume it.

There are many reasons. Some rooted more in nutrition, some more in pleasure, some convenience.

So what are my favorite fat sources? How do I use them? What do I find so appealing?

Extra Virgin Olive Oil

Go to a farmer’s market and buy the local olive oil that tastes best to you. Absent that, the EVOOs from California are usually quite good (and real).

Extra Virgin Avocado Oil

This one’s quite good. And all our Primal Kitchen dressings are made with avocado oil.

Coconut Milk in Smoothies and Curries

I like Aroy-D in the small cartons.

Egg Yolks

Emmental Cheese

True Emmental comes from raw, grass-fed cow milk. Look for that kind.

Avocado

California hass all the way.

Grass-Fed Butter

These days, I mostly use grass-fed butter on any steamed veggie that enters my mouth. Broccoli, spinach, kale, cauliflower, and dozens more. I’ll also dip shrimp in melted butter.

Kerrygold is a stalwart and available almost everywhere.

Bacon Fat for Sautéing Veggies and Frying Eggs

Aim for pastured and/or firm bacon.

Ghee

I love the brown butter ghee from Tin Star.

Red Palm Oil

Mac Nut Butter

I usually grind my own in the food processor.

Coconut Butter

Artisana’s is the best I’ve had.

Tahini

MCT Oil

I keep both powdered MCT oil and liquid on hand.

Whipped Cream with Mascarpone Cheese (and Lime Zest) on Berries for Dessert

Throw the cream and mascarpone in a metal bowl using a 2:1 cream to mascarpone ratio and whip it up using an electric beater. And don’t forget the lime zest.

Steamed Heavy Cream in Coffee

I grab something organic from Whole Foods or Trader Joe’s.

What about you? What are your favorite fats? How do you eat them?

Thanks for reading. Take care, be well!

0 notes

cristinajourdanqp · 7 years

Text

My 16 Favorite Fat Sources (Plus My Latest Big-Ass Salad)

I try to get whole food fats. If the fat is isolated and extracted, I try to make sure it’s rich in micronutrients. If it’s low in micronutrients, I make sure I have a good reason to consume it.

There are many reasons. Some rooted more in nutrition, some more in pleasure, some convenience.

So what are my favorite fat sources? How do I use them? What do I find so appealing?

Extra Virgin Olive Oil

Go to a farmer’s market and buy the local olive oil that tastes best to you. Absent that, the EVOOs from California are usually quite good (and real).

Extra Virgin Avocado Oil

This one’s quite good. And all our Primal Kitchen dressings are made with avocado oil.

Coconut Milk in Smoothies and Curries

I like Aroy-D in the small cartons.

Egg Yolks

Emmental Cheese

True Emmental comes from raw, grass-fed cow milk. Look for that kind.

Avocado

California hass all the way.

Grass-Fed Butter

These days, I mostly use grass-fed butter on any steamed veggie that enters my mouth. Broccoli, spinach, kale, cauliflower, and dozens more. I’ll also dip shrimp in melted butter.

Kerrygold is a stalwart and available almost everywhere.

Bacon Fat for Sautéing Veggies and Frying Eggs

Aim for pastured and/or firm bacon.

Ghee

I love the brown butter ghee from Tin Star.

Red Palm Oil

Mac Nut Butter

I usually grind my own in the food processor.

Coconut Butter

Artisana’s is the best I’ve had.

Tahini

MCT Oil

I keep both powdered MCT oil and liquid on hand.

Whipped Cream with Mascarpone Cheese (and Lime Zest) on Berries for Dessert

Throw the cream and mascarpone in a metal bowl using a 2:1 cream to mascarpone ratio and whip it up using an electric beater. And don’t forget the lime zest.

Steamed Heavy Cream in Coffee

I grab something organic from Whole Foods or Trader Joe’s.

What about you? What are your favorite fats? How do you eat them?

Thanks for reading. Take care, be well!

0 notes

cynthiamwashington · 7 years

Text

My 16 Favorite Fat Sources (Plus My Latest Big-Ass Salad)

I try to get whole food fats. If the fat is isolated and extracted, I try to make sure it’s rich in micronutrients. If it’s low in micronutrients, I make sure I have a good reason to consume it.

There are many reasons. Some rooted more in nutrition, some more in pleasure, some convenience.

So what are my favorite fat sources? How do I use them? What do I find so appealing?

Extra Virgin Olive Oil

Go to a farmer’s market and buy the local olive oil that tastes best to you. Absent that, the EVOOs from California are usually quite good (and real).

Extra Virgin Avocado Oil

This one’s quite good. And all our Primal Kitchen dressings are made with avocado oil.

Coconut Milk in Smoothies and Curries

I like Aroy-D in the small cartons.

Egg Yolks

Emmental Cheese

True Emmental comes from raw, grass-fed cow milk. Look for that kind.

Avocado

California hass all the way.

Grass-Fed Butter

These days, I mostly use grass-fed butter on any steamed veggie that enters my mouth. Broccoli, spinach, kale, cauliflower, and dozens more. I’ll also dip shrimp in melted butter.

Kerrygold is a stalwart and available almost everywhere.

Bacon Fat for Sautéing Veggies and Frying Eggs

Aim for pastured and/or firm bacon.

Ghee

I love the brown butter ghee from Tin Star.

Red Palm Oil

Mac Nut Butter

I usually grind my own in the food processor.

Coconut Butter

Artisana’s is the best I’ve had.

Tahini

MCT Oil

I keep both powdered MCT oil and liquid on hand.

Whipped Cream with Mascarpone Cheese (and Lime Zest) on Berries for Dessert

Throw the cream and mascarpone in a metal bowl using a 2:1 cream to mascarpone ratio and whip it up using an electric beater. And don’t forget the lime zest.

Steamed Heavy Cream in Coffee

I grab something organic from Whole Foods or Trader Joe’s.

What about you? What are your favorite fats? How do you eat them?

Thanks for reading. Take care, be well!

The post My 16 Favorite Fat Sources (Plus My Latest Big-Ass Salad) appeared first on Mark's Daily Apple.

Article source here:Marks’s Daily Apple

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