Diet Matters

A personal collection of health recipes and resources.

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ALMOND BUTTER RECIPE. 

Almond butter is very easy to make. For this recipe I use a DeLonghi Multifry Multicooker. It's a ceramic bowl rotating arm air fryer with variable temperature setting. Perfect for roasting nuts and seeds as it keeps them moving and turning automatically.

INGREDIENTS:

(1) 3 cups blanched organic almonds (2) 1/4 tsp sea salt (optional).

INSTRUCTIONS:

(1) Pre heat oven to 250 F (120 C). (2) Place almonds on a rimmed baking sheet and warm in the oven for 12-15 minutes until browned. (3) Place warmed almonds into your food processor and pulse a few times until the almonds have begun to break down. (4) Add the salt and then let the processor run, stopping whenever you need to scrape the almonds off the sides of the processor. (5) Once the oils release from the almonds it will become very smooth and creamy (approx. 5-10 min).

Enjoy.

Note: In the posted example I used a DeLonghi Multifry to roast the Almonds, instead of an oven, to make sure the almonds did not burn. I roasted the almonds on mid temperature (2 out of 4) for approx 15 minutes.

No affiliations, no selling.

Original recipe, and video, by Clean and Delicious.

Download recipe doc.

rada.greene @ Facebook

NOmeat NOfish NOshellfish NOdairy NOeggs NOeggwhites NOeggyolks NOlegumes NOsoy NOpeanuts NOgrains NOsugar NOsweeteners NOadditives NOspices LOsaturatedfat

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WHAT IS HEARTS OF PALM? TASTE TEST, RECIPES, AND HOW IT'S MADE

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Palmini is a low carb pasta substitute made 100% out of a natural plant known as Hearts of Palm. When this plant is cut and cooked in the proper way, its resemblance to regular pasta is remarkable. Not only does it look like pasta, but it can also taste like pasta!

Protein 3%, Carbs 5% and Fat 0%

No affiliation. 

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AVOCADO FUDGE BROWNIES

INGREDIENTS:

1/2 cup Butter

6 oz Sugar-free dark chocolate

1 medium Avocado

2 large Egg (whisked lightly)

1 tsp Vanilla extract

2/3 cup Erythritol (or any granulated sweetener of choice)

3/4 cup Almond flour

1/4 cup Cocoa powder (unsweetened)

INSTRUCTIONS:

Line a 9x9" baking pan with parchment paper.

Melt the butter and unsweetened chocolate and cool.

Puree the avocado, eggs, and vanilla in a high-power blender or food processor.

Add the melted butter/chocolate mixture and puree again.

In a smaller bowl, stir together the almond flour, cocoa powder, and sweetener.

Add the dry ingredients to the wet mixture and stir in with a spatula.

Pulse a few times until just combined, scraping down the sides as needed (don't overmix).

Spread the batter into the prepared baking pan and smooth the top with a spatula.

Bake about 18-20 minutes, at 325 degrees F, until brownies are barely set.

Refrigerate to cool completely to firm up before cutting.

Enjoy :-)

NOTE:

When finished baking the top should no longer be wet, but still be very soft. An inserted toothpick will come out with just a small amount of batter on it.

NOdairy NOmeat NOfish NOshellfish NOlegumes NOsoy NOgrains NOsugar NOadditives NOspices NOsalt

recipe by Maya at lowcarbyum

download a print ready copy

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LAMB AND CELERY STEW

INGREDIENTS:

1 tablespoon of cooking oil

500 gram of lamb chump chops

1 medium chopped onion

1 cup hot water

3-4 cups of chopped celery 

1 tablespoon of coconut aminos

1/4 teaspoon of iodised sea salt.

1-2 cups sweet potato diced into small cubes.

2-3 teaspoons of arrowroot

1/2 cup cold water

1-2 tablespoons of miso

INSTRUCTIONS:

add a tablespoon of cooking oil to the pressure cooker

brown 500 gram of lamb chump chops using the PC brown feature

after the chops are browned on one side turn them over

after the meat is browned add 1 medium chopped onion and stir to cook

when the onions are ready turn off browning mode

add 1 cup hot water (not cold as it will damage the hot pot)

add 3-4 cups of chopped celery 

add 1 tablespoon of coconut aminos (optional)

add 1 quarter of a teaspoon, or more to taste, of iodised sea salt

add 1-2 cups sweet potato diced into small cubes.

cook on high pressure for 15 min

after cooking is finished allow the PC to depressurize itself

when the PC has cooled and depressured open it

thicken with 2-3 teaspoons of arrowroot dissolved in half cup cold water (optional)

add the arrowroot slowly continually stirring.

leave lid open and turn on browning mode to heat and thicken the arrowroot

simmer until thickened then turn off browning mode

add 1-2 tablespoons of miso before serving (optional instead of coco aminos)

NOdairy NOgrains NOnuts NOseeds NOfish NOshellfish NOsugar NOeggs NOeggwhites NOeggyolks NOlegumes NOsoy NOsugar NOsweeteners NOadditives

Download a print ready copy.

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LAMB AND KALE STEW

INGREDIENTS:

1 tablespoon of cooking oil

500 gram of lamb chump chops

1 medium chopped onion

1 cup hot water

3-4 cups of stripped kale.

1 tablespoon of coconut aminos

1/4 teaspoon of iodised sea salt.

1-2 cups sweet potato diced into small cubes.

2-3 teaspoons of arrowroot

1/2 cup cold water

1-2 tablespoons of miso

INSTRUCTIONS:

add a tablespoon of cooking oil to the pressure cooker

brown 500 gram of lamb chump chops using the PC brown feature

after the chops are browned on one side turn them over

after the meat is browned add 1 medium chopped onion and stir to cook

when the onions are ready turn off browning mode

add 1 cup hot water (not cold as it will damage the hot pot)

add 3-4 cups of stripped kale

add 1 tablespoon of coconut aminos (optional)

add 1 quarter of a teaspoon, or more to taste, of iodised sea salt

add 1-2 cups sweet potato diced into small cubes.

cook on high pressure for 15 min

after cooking is finished allow the PC to depressurize itself

when the PC has cooled and depressured open it

thicken with 2-3 teaspoons of arrowroot dissolved in half cup cold water (optional)

add the arrowroot slowly continually stirring.

leave lid open and turn on browning mode to heat and thicken the arrowroot

simmer until thickened then turn off browning mode

add 1-2 tablespoons of miso to the pot and stir in before serving (optional instead of coco aminos)

NOdairy NOgrains NOnuts NOseeds NOfish NOshellfish NOsugar NOeggs NOeggwhites NOeggyolks NOlegumes NOsoy NOsugar NOsweeteners NOadditives

Download a print ready copy.

[dietmattersonline-blog]

5-Minute Single-Serving Flaxseed Muffin (gluten free, sugar free, low ca..

HEALTHY SINGLE SERVING FLAXSEED MICROWAVE MUFFIN

servings: 1

INGREDIENTS:

¼ cup Ground Golden Flaxseed

1 tsp Ground Cinnamon

½ tsp Double-Acting Baking Powder

pinch of Salt

1 large Egg

2 tbs Unsweetened Vanilla Almond Milk

2 tbs Unsweetened Applesauce

½ tsp Stevia Extract

INSTRUCTIONS:

Spray a 4″ baking dish with cooking spray.

In a small bowl, whisk together the flax, cinnamon, baking powder, and salt.

In a medium-sized bowl, whisk together the egg, milk, applesauce, and stevia.

Dump the dry ingredients over the wet ingredients and whisk together.

Pour mixture into the dish and microwave for approx 3 minutes on high.

If the surface springs back when tapped it’s ready.

Let cool slightly and serve with whatever toppings you want.

NOdairy NOgrains NOmeat NOfish NOshellfishNOlegumes NOsoy NOsugar NOadditives

recipe by Jessica @ dessertswithbenefits

Enjoy  🙂

[dietmattersonline-blog]

This delicious yacon syrup chocolate sauce tastes great!  Yacon syrup does not affect glycemic levels or candida!  You can use this as a stand alone treat or as a topping for other desserts and fruits.

Chocolate Sauce made with Yacon Syrup Recipe

5 tablespoons premium organic yacon syrup

1.5 tablespoons unrefined organic raw coconut oil

8 tablespoons organic unprocessed cacao powder

1/4 teaspoon unrefined sea salt

2-3 tablespoons water

Mix the ingredients with the appropriate amount of water to get your optimal thickness.  Chill and enjoy!

recipe by Yacon.org The Healthy Sweetener

[dietmattersonline-blog]

CHOCOLATE FLAXSEED MUFFINS

 INGREDIENTS:

1 cup of almond flour

1 cup of golden flaxseed meal

1/2 cup cacao powder

1/4 cup of erythritol sugar free sweetener, or equivalent

1 teaspoon of cinnamon

1 teaspoon baking powder

1/2 cup of almond butter

1 teaspoon vanilla extract

1 cup of almond milk

 INSTRUCTIONS:

(1)          pre-heat the oven to 320 F (160 C)  

(2)          mix the dry ingredients in a bowl and whisk to combine

(3)          add the wet ingredients and stir well

(4)          grease a muffin pan with avocado oil using baking paper 

(5)          spoon even amounts of the batter into the tray

(5)          bake until a cake skewer comes out clean

Enjoy.

Note:

I mixed the batter by hand but an electric mixer, or processor, would be better to blend in the almond butter quickly.

I substituted water for almond milk.

Baking time is optional. I over cooked them because I wanted a dry muffin but a shorter baking time will leave the inside moist, or even fudge like.

Temperature and time may vary from oven to oven. I used a fan forced oven.

Cooking time is approximately 20 - 30 minutes

Using a stainless steel muffin tray, smeared with oil, the muffins lifted straight out of the tray when cooked. I used avocado oil but coconut oil or ghee can be used.

Recipe by Abundantly PlantbasedKeto

AAA105 

[dietmattersonline-blog]

1 cup unsweetened plant-based milk

1 teaspoon vanilla extract (natural)

1 teaspoon ground cinnamon

½ cup dehulled hemp hearts

½ cup ground golden flaxseeds (roasted optional)

Simmer on medium to low heat while stirring

Add 1 and ½ tablespoons of Erythritol or equivalent alternative sweetener (optional)

Add ¼ cup pf walnuts (optional)

Continue to simmer and stir until the mixture thickens

Serve with a topping of choice

recipe by Jenni Reilly Vegan 4 A Reason

[dietmattersonline-blog]

Carb Free Bread with Flaxseed

 Ingredients:

·         2 cups flax seed meal

·         5 egg whites

·         2 whole eggs

·         5 tbsp. flax oil, coconut oil, or olive oil

·         1 tbsp. baking powder

·         1 teas. salt

·         1/2 cup water

·         3 packets Stevia      

Directions:

1.       Preheat pan to 350F,

2.       Add all ingredients to a blender or mixer.

3.       Mix and add to a lightly greased bread pan.

4.       Bake at 350 for 30 minutes.

5.       Remove from pan. Slice and serve.

[dietmattersonline-blog]

Low Carb Flaxseed Meal Chips

1 cup Golden Flaxseed Meal 1 tsp Garlic Powder 1 tsp Onion Powder 1 tsp, stevia (sweetener) ½ cup water Mix all dried ingredients together, add water mix thoroughly. Let above mixture set for 5 minutes, 10 minutes is even better to let water absorb into the flax meal. Place parchment paper on cookie sheet, roll mixture into small balls, place on paper and cover top with parchment paper press each ball to thin circle. Remove top parchment paper continue until all balls are pressed. You can sprinkle dry chives, oregano, pepper, rosemary or any dry spice on the top of the chips, press with parchment paper. Heat oven 400 F, bake 8 minutes on middle rack. Keep an eye not to burn; if they burn they are not nice.

recipe by Gayle McCleod at http://www.lowcarbrecipeideas.com/low-carb-flaxseed-chips-recipe/

[dietmattersonline-blog]

Charlotte Lawson, a licensed and registered dietitian and nutritionist, tells us how and why we should eat Flaxseed.

[dietmattersonline-blog]

BLACKBERRY COCONUT FAT BOMBS.

INGREDIENTS

·        1 cup coconut butter,

·        1 cup coconut oil,

·        1/2 cup fresh or frozen blackberries (other berries can be used),

·        sweetener to taste,

·        1/4 teaspoon vanilla powder or 1/2 teaspoon vanilla extract,

·        1 tablespoon lemon juice,

 INSTRUCTIONS

1.      Thaw the berries if frozen,

2.      Heat the coconut butter and oil in a pot (low-medium heat),

3.      Heat and stir just until they are well combined,

4.      Process the warm coconut oil and remaining ingredients,

4.      Blend until smooth,

5.      Spread into a small pan lined with parchment paper,

6.      Refrigerate one hour or until mix has hardened,

7.      Remove from container and cut into squares,

8.      Store covered in the refrigerator.

 Notes:

Separation may occur if the coconut oil mixture is too hot.

To make coconut butter, place about 2 cups unsweetened dried coconut flakes into a food processor and process until butter forms (about 7-8 minutes).

Recipe by Lisa from Low Carb Yum.

https://lowcarbyum.com/blackberry-coconut-fat-bombs-paleo/

AAA090 RECIPE

[dietmattersonline-blog]

INGREDIENTS:

(1)    3 cups almonds

(2)    1/4 tsp sea salt (optional).

INSTRUCTIONS:

(1)    Pre heat oven to 250 F (120 C).  

(2)    Place almonds on a rimmed baking sheet and warm in the oven for 12-15 minutes until browned.

(3)    Place warmed almonds into your food processor and pulse a few times until the almonds have begun to break down.

(4)    Add the salt and then let the processor run, stopping whenever you need to scrape the almonds off the sides of the processor.

(5)    Once the oils release from the almonds it will become very smooth and creamy.  

Enjoy.

Recipe and video by Clean and Delicious.

[dietmattersonline-blog]

FLAXSEED TORTILLAS

INGREDIENTS

1 cup golden flaxseed meal

1/4 cup boiling water

1/2 tsp onion powder

1/2 tsp garlic powder

1/2 tsp salt

INSTRUCTIONS

Combine all dry ingredients and mix well.

Add the hot water and stir and knead the mixture to make a dough ball.

Cool the dough in a refrigerator for about 30 mins.

Using parchment paper roll the dough using a rolling pin until thin.

Using a pan lid cut it into a round shape.

Put together the leftover dough and repeat the rolling and cutting until there is no dough left.

Coat a nonstick frying pan with coconut oil and cook each side on medium heat for about 3 minutes.

recipe by ketovale @ https://www.ketovale.com/recipe/flaxseed-tortillas/

[dietmattersonline-blog]

CHOCOLATE AVOCADO PUDDING

INGREDIENTS:

4 ripe avocados

1/4 cup light coconut milk

4 tablespoons unsweetened dark cocoa powder

3 tablespoons honey (substitute with 4 tablespoons of erythritol)

2 ounces of dark chocolate (72% or higher), melted

2 teaspoons vanilla extract

1/8 teaspoon salt

for topping: whipped cream, coconut whipped cream, sprinkles, cocoa nibs

DIRECTIONS:

Blend the avocados in a food processor until combined and creamy. 

Add in all remaining ingredients, blending until pureed, scraping down the sides when needed to combine.

Taste and sweeten additionally if desired.

Blend for a good 1-2 minutes until completely creamy, then serve with desired toppings.

Notes: Keep in in the fridge for up to 24 hours in a seal tight container.  Four tablespoons of granulated erythritol dissolved in one tablespoon of warm water is a like for like substitute for 3 tablespoons of honey or maple syrup. Substitute sugar sprinkles with shredded coconut coloured with a healthy food colouring.

recipe by Jessicca at https://www.howsweeteats.com/2013/02/chocolate-avocado-pudding-yep-its-a-thing/