6 Keto Tips to Avoid Festive Season Weight Gain

Keto

‘Tis the season for keto.

The festive season is difficult for any diet. This time of year is filled with food-centered festivities, parties, and time-honored eating traditions – and with the festive season often comes stress. The popular keto diet, which features high fats and moderate proteins with few carbs, comes with a diminished burden on calorie counting (yay!) but requires a fastidious approach to eating. Here are tips from experts on how to maintain your keto diet during the festive season and avoid weight gain.

Plan Ahead

It can be meaningful to discuss your keto eating needs ahead of time with whoever is hosting the festive season event or preparing the food.

Family and friends should be supportive and happy to help you! Keto-friendly, low-carb recipes are available for many festive season staples such as pumpkin pie, latkes, gingerbread cookies, and even eggnog – giving a new twist to traditional food that would disrupt your diet.

“Mashed cauliflower, sugar-free cranberry sauce, nut flour stuffing, low-carb pumpkin pie, and countless other keto takes on Thanksgiving, Christmas, and New Year’s Eve food are all great options for staying in ketosis during the festive season,” says Sofia Norton, RD and keto expert for Kiss My KetoWhere many diets involve restricted eating, keto is all about eating the right balance of ingredients, generally about 70% fat, 25% protein and 5% carbs.

Festive season favorites may still fit within your diet, it’s just important to ensure the right ingredients are being used. And the keto versions of your favorite foods are so tasty, they may just become your new festive season tradition. Cauliflower mash and cauliflower rice are both fantastic as a low-carb side dish that’s easy to make and great to share,” Norton said. “If you have leftover keto bread, make low-carb stuffing as you would with regular bread.”

You can also use leftover keto bread to make breadcrumbs for stuffed mushrooms and keto casseroles! And for apps, deviled eggs are a great way to sneak in some MCT oil. 

“Pumpkin pie is easy to make low-carb by swapping sugar for non-nutritive sweeteners and using an almond flour crust and Christmas cookies are also easy to make with a combination of almond and coconut flours,” Norton says. If it’s not possible to adjust your party’s food options, you could bring your own ketogenic food or eat before the event to ensure that you’re maintaining your diet.

Keep Things Simple

Sticking to low-carb whole ingredients is a smart decision when food is being passed around the dinner table.

“When making choices remember our goal of regular amounts of protein, think of a palm size piece of meat as an example,” says Randy Evans, RD. “When it comes to carbs, on keto, we are mostly targeting complex or non-starchy carbs which are often leafy greens, broccoli, cauliflower and they are pretty easy to find on most tables.”

Traditional festive season meals that have few carbs are:

  • Roasted turkey 
  • Shrimp
  • Roasted Brussels sprouts
  • Roasted ham
  • Whole roasted cauliflower
  • Fish stew

Green veggies can be paired with pasture butter, extra virgin olive oil, raw nuts, or seeds. If you don’t know the type of fat being used, you could add fat on your own like adding MCT oil shots to coffee.

Know What to Avoid

Some festive season staples will not work with your diet, such as potatoes.

“You will want to avoid the starchy veggies, which is usually the mashed potatoes and sweet potatoes,” Evans said. So, instead of a helping of grandma’s famous sweet potato casserole, go for a side of green beans or Brussels sprouts instead.

Other types of foods to skip include most fruits, processed foods and grains. And while you might enjoy listening to Nat King Cole’s version of “The Christmas Song” with its opening line “Chestnuts roasting on an open fire,” pass on the chestnuts – they’re high in carbs – and grab a handful of pecans instead.

Drink Lots of Water – and Limit the Booze

Water is king. It flushes out toxins and fights inflammation, which can lead to weight gain and swelling. It also fills you up and fights dehydration.

This comes in handy during the festive season for sure! Evans suggests drinking plenty of fluids throughout the day but also before, after, and during meals. So, before the big meal, drink a glass or two of water. And take sips of water throughout, pausing between bites.

While you might be inclined to drink alcohol this festive season, be mindful of how it will impact your keto diet.

“The worst offender of weight gain by far is alcohol consumption during the festive season. Not only does alcohol consumption pause your ability to burn fat for 48-72 hours, but it also initiates poor decision making with respect to food intake,” says keto expert and Nutrition Scientist Christine HronecAlcoholic drinks are typically low in protein and higher in sugar and carbs, especially if they feature sugary mixers like tonic water or soda. If you want to have a drink or two, make sure you’re sticking to low-carb recipes or dry wine.

To cheat or not to cheat?

You should talk with your dietitian about how much you can stray from your diet.

Dieters on a less strict ketogenic diet could have small amounts of fruit or unsweetened sweet potatoes “and still not be too far off from ketosis,” Evans said. “I have some patients who only see good ketone levels when super limiting carbs, maybe 20g per day but I also have athletes in the 80 to 100g of carbs range on a ketogenic diet who still see good ketone levels.”

Chef Elisa, Head Chef and Nutrition Expert at WarriorMade.com, says it’s important to plan the dishes you expect to eat – as well as your recovery if you sway from your diet for a day.

“Whether it’s fasting, doing a tougher workout before your festivities, or just getting back into your normal low carb routine the next day, cheating isn’t about all or nothing, it’s about you getting to make your own rules and knowing what you need to do to get back on track,” she says.

Enjoy Yourself

The festive season can be a stressful time! It’s important to cut yourself some slack – and focus on doing the best you can.

“Remember stress has a huge impact on our health and for the most part we have no way to measure its impact other than by measuring the damage it can cause. If you are doing well on the ketogenic diet over time and have a meal or a day that is not perfect, how about we enjoy it, lower our stress level, then get back on track the next day,” says Evans.

Refresh Your Child’s Diet with Low-Sugar Options

Many families look to the new year as a time to reset their eating habits and focus on making healthier choices. However, adults aren’t the only ones who could use a menu refresh as children may also need to focus on healthier food choices.

A study by the Centers for Disease Control and Prevention revealed children consume an unhealthy amount of added sugar every day. Researchers found nearly all of the toddlers in their study ate an average of 7 teaspoons of added sugar daily – the equivalent of a candy bar. Additionally, according to the American Academy of Pediatrics, excess sugar consumption can lead to an increased risk of obesity and type 2 diabetes.

“Small children have small stomachs,” said Courtney Hines, a nutritionist for KinderCare Learning Centers, which care for more than 165,000 children around the country every day. “You want them to fill up on nutrient-dense foods, not empty calories in the form of added sugar. When children consume lots of sugar, their palates get used to overly sweet flavors. They may not accept other, less sugary flavors or learn to appreciate the natural sweetness of a piece of fresh fruit.”

The American Academy of Pediatrics recommends against the consumption of added sugar for children under the age of 2. Children ages 2-18 should aim for less than 25 grams, or 6 teaspoons, of added sugar per day.

For families that want to cut down on the amount of added sugar in their diets, Hines recommends cooking more at home, relying less on processed, packaged foods and serving only water or milk for beverages.

Consider these low-sugar ideas for meal and snack times to help control the amount of added sugar you and your family consume.

Dip Smart

Herbs, spices, citrus and fresh fruit add flavor without relying on the added sugars found in many popular sauces and dips. Consider making your own low-sugar alternatives at home so your family can still enjoy favorite flavors like these:

  • Ranch Dressing – In a bowl, combine mayonnaise, buttermilk, parsley, garlic powder, onion powder, salt and pepper for a kid-tested, nutritionist-approved take on a favorite dip. Serve over salad or as vegetable dip.
  • Honey Mustard – Popular on a variety of sandwiches and as a dip or salad dressing, combining plain yogurt with milk, honey and regular or Dijon mustard can create a more family-friendly version.
  • Teriyaki Sauce – Perfect for serving with healthier options like lo mein, chicken wraps or fried rice, a homemade version can be created using water, soy sauce, honey, ginger, garlic powder and cornstarch slurry.

Swap Out Syrup

Pancakes are a popular breakfast option at KinderCare centers and in many homes, but even the healthiest whole-grain pancake becomes a plateful of sugar if it’s doused in syrup. Hines recommends these toppings that are sweet and savory without the added sugar:

  • Nut butter or seed butter (such as peanut, almond or sun) and banana slices
  • Warm fruit compote (mix of warmed berries)
  • Applesauce (no-sugar-added variety) and cinnamon
  • Nut butter swirled into plain yogurt; mix in 1-2 teaspoons vanilla extract to add a sweet flavor

Snack Sweet

Opting for less added sugar doesn’t mean avoiding sweet snacks altogether. These alternatives can still help satisfy those cravings:

  • Applesauce with baked cinnamon pita triangles for dipping
  • Toast topped with nut or seed butter, smashed banana and sprinkle of cinnamon
  • Frozen fruit smoothies
  • Plain yogurt topped with granola, nuts, seeds or fruit
  • Apple slices with nut or seed butter

For more ideas to introduce your children to healthy habits from a young age, visit kindercare.com. (Family Features)

SOURCE:
KinderCare

A Hot and Spicy Fall Staple

As the weather cools, spicy recipes can warm things up by satisfying your taste buds.

For example, award-winning chef Elise Wiggins brings the heat with this Fiery Beef Harissa Polpettes with Cooling Milk Goat Cheese Sauce recipe.

Inspired by her time spent cooking in Mexico and Central America, Wiggins puts a new spin on the popular polpette (Italian meatball), pairing bold seasonings with a cooling, dairy-based dipping sauce, made with pure, fresh Shamrock Farms milk.

The recipe combination is a nice addition to any seasonal gathering, and the naturally soothing proteins in milk help combat the spice of the various chiles to cool down taste buds and complement flavors. Shamrock Farms milk also provides calcium, potassium and vitamin D, delivering flavor and versatility to a balanced diet without added growth hormones.

For more recipes perfect for cooler weather, visit shamrockfarms.net.

Fiery Beef Harissa Polpettes with Cooling Milk Goat Cheese Sauce

Recipe courtesy of chef Elise Wiggins

Yield: 12 polpettes

Polpettes:

  • 1          dry ancho chile
  • 2          dry guajillo chiles
  • 10        dry arbol chiles
  • 2          dry cayenne chiles
  • hot water
  • 1          tablespoon cumin seeds
  • 1          tablespoon coriander seeds
  • 2          garlic cloves, minced
  • 1          tablespoon tomato paste
  • 1          tablespoon lemon juice
  • 1/4       cup Shamrock Farms Heavy Cream
  • 1          lemon, zest only, finely chopped
  • 2          teaspoons hot smoked paprika
  • 1          teaspoon kosher salt
  • 1          pound ground beef

Dipping Sauce:

  • 1          cup Shamrock Farms Whole Milk
  • 1          cup goat cheese
  • 1/4       cup fresh mint, loosely packed and julienned
  • 1/2       teaspoon sugar

Breading:

  • 2          whole eggs
  • 1          teaspoon water
  • all-purpose flour
  • panko bread crumbs
  1. To make polpettes: Heat oven to 350° F.
  2. In pan, cover chiles with hot water; simmer until chiles are soft and pliable. In warm sauté pan, toast cumin and coriander until fragrant. In spice grinder, grind until seeds turn to powder.
  3. Remove chiles from water; reserve water. In blender, combine chiles, garlic, ground spices, tomato paste, lemon juice, heavy cream, lemon zest, hot smoked paprika, salt and 1/2 cup reserved chile water; blend until smooth, thick paste forms.
  4. Combine spicy harissa sauce with beef; mix well to incorporate. Roll into 2-ounce balls and place on sheet tray. Cook 10 minutes. Remove and allow to cool. Leave oven on.
  5. To make dipping sauce: In food processor, blend milk, goat cheese, mint and sugar. Place in dipping bowl in refrigerator until ready to serve.
  6. To make breading: In pan, crack eggs and add water; whip to incorporate. In separate pans, place flour and bread crumbs. Roll cooled polpettes in flour. Dust off excess. Roll in egg wash then breadcrumbs; set aside. Repeat until all polpettes are breaded.
  7. Place polpettes back on sheet tray. Cook until golden brown, approximately 10-12 minutes. Serve polpettes hot with chilled dipping sauce.

Note: If unable to find specific chiles, substitute any Mexican chile variety. (Family Features)

SOURCE:
Shamrock Farms

Holiday Entertaining with 5 Sommelier-Approved Wine Pairings

The festive season is all about entertaining. This year, take your festive season soiree to the next level with a palate-pleasing wine pairing experience. Invite friends and family to the kitchen for easily pairable tastes of these three favorites: wine, cheese and chocolate.

Before diving into the nearly endless pairing options, focus on delicious, affordable and high-quality ingredients like those at ALDI, where you’ll find all you need for your entertaining spread. As a go-to source for wine, cheese, chocolate and more, you can ensure you have everything you need during the festive entertaining season.

Consider these five festive wines and tasty pairings shared by sommelier and lifestyle expert Sarah Tracey, which showcase a range of her favorite ALDI-exclusive choices for the festive season. Find more seasonal entertaining ideas at aldi.us.

  1. Light and Sweet – With aromas and flavors of strawberries and cherries, the sweet finish of Arosa Sparkling Moscato Rosé pairs with soft cheeses like Emporium Selection Baking Brie with Cranberry Glaze and Specially Selected Belgian Cocoa Dusted Truffles.
  1. Crisp and Balanced – The Exquisite Collection Sauvignon Blanc is crisp and well-balanced. To complement the taste properly, try matching it with Emporium Selection Mini Goat Milk Brie or Moser Roth Orange & Almond Chocolate Bars.
  1. Rich and Full – For a bolder, more robust sip, consider Grande Alberone Rosso with flavors of cherry, blackberry and raisin. These notes make it ideal for aligning with stronger tastes like Emporium Selection Truffle Cheddar or Choceur Dark Chocolate Covered Cherries.
  1. Tropical and Toasty – Full-bodied, bright pear and tropical fruit flavors balance out buttery hints of toasty oak and subtle caramel highlights in William Wright Chardonnay. Pair it with sophisticated cheeses like Emporium Selection Champagne Cheddar for a complementary experience, and finish the taste with Choceur Dark Chocolate Coconut Covered Almonds.
  1. Lush and Silky – A medium-bodied wine like William Wright Reserve Pinot Noir, featuring cherry, blackberry and plum aromas with vanilla nuances, pairs well with flavorful cheeses. Try Emporium Selection artisan flavored cheese, like the variety “Got Tea Have It.” Choceur Dark Chocolate Covered Cranberries complement the chocolate pairing nicely.

SOURCE:
ALDI

A Time-Saving Family Meal

Leading a busy lifestyle doesn’t always leave time for spending hours in the kitchen, and these Mystic Mini Turkey Loaves can be made in advance and frozen for later use. Perfect for simplifying busy evenings, they are made with mushrooms, yellow onions, oat milk, pumpkin pie spice and almond milk yogurt. This and other kid-friendly recipes are part of Dole’s healthy-living alliance with Disney’s Frozen 2. For more details and recipes, visit dole.com/Disney. #Dole #DoleRecipes

Watch video to see how to make this recipe!

Mystic Mini Turkey Loaves

Prep time: 25 minutes

Cook time: 40 minutes

Serves: 8

  • 1          large egg
  • 2          pounds 93% lean ground turkey
  • 1          medium DOLE® Yellow Onion, finely chopped
  • 1/2       cup oat milk
  • 1/2       cup whole-wheat panko breadcrumbs
  • 2          teaspoons pumpkin pie spice
  • 1          teaspoon salt, divided
  • 1          tablespoon olive oil
  • 1/2       package (8 ounces) Dole Mushrooms, sliced
  • 2          cups unsalted chicken stock
  • 3          tablespoons whole-wheat flour
  • 1/4       cup plain almond milk yogurt
  • 1/4       teaspoon ground black pepper
  • 1          tablespoon chopped fresh parsley
  1. Heat oven to 350° F. Line rimmed baking pan with parchment paper.
  2. In large bowl, whisk egg; gently mix in turkey, onion, oat milk, breadcrumbs, pumpkin pie spice and 1/2 teaspoon salt. Form turkey mixture into eight (4-by-2 1/2-inch) loaves; place on prepared pan. Bake loaves 40 minutes, or until internal temperature reaches 165° F.
  3. In large skillet over medium-high heat, heat oil; add mushrooms and cook 5 minutes, or until tender, stirring occasionally. In medium bowl, whisk chicken stock and flour; add to skillet and cook 3 minutes, or until thickened, whisking occasionally. Whisk in yogurt, pepper and remaining salt.
  4. Serve loaves topped with gravy and sprinkled with parsley.

Tip: To freeze loaves, prepare turkey loaves but do not bake; freeze 2 hours, or until frozen. Wrap loaves tightly with plastic wrap and freeze in freezer-safe, zip-top plastic bags up to 3 months. Thaw loaves in refrigerator overnight then bake on parchment-lined rimmed baking pan at 350° F 40 minutes, or until internal temperature reaches 165° F. Proceed with remaining instructions.

Approximate nutritional information per serving (1 loaf, 1/3 cup gravy): 216 calories; 94 calories from fat; 10 g fat; 3 g polyunsaturated fat; 4 g monounsaturated fat; 88 mg cholesterol; 397 mg sodium; 344 mg potassium; 11 g carbohydrates; 2 g fiber; 2 g sugars; 21 g protein; vitamin A 4%; vitamin C 2%; calcium 4%; iron 10%; vitamin E 2%; thiamin 8%; vitamin B6 20%; phosphorus 15%; magnesium 6%; manganese 10%. (Family Features)

SOURCE:
Dole/Disney

Welcome the World to Your Kitchen

As a physical representation of cultures and regions from around the world, food can be more than just sustenance – it can connect you and your kitchen to faraway places. Whether you have opportunities to travel the globe or prefer to stick closer to home, foods can bring the heritage of other countries right to your own plate.

To take your own taste tour of the globe, consider these plant-based recipes including Sabra Hummus. More than just a dip, hummus can serve as a canvas for a variety of flavors. Working as a transformative ingredient to elevate nearly any dish, hummus is an ideal base for exploring a world of flavor in your kitchen.

For example, these Vegetarian Spicy Noodles combine angel hair pasta and a soy-hummus sauce that’s creamy and rich with distinct Thai flavors. Chipotle Hummus and Mushroom Tacos provide a meatless version of a south-of-the-border favorite with a rich umami base topped with fresh cabbage and lime.

Visit Sabra.com to discover the many ways that hummus can be more than a dip.

Vegetarian Spicy Noodles

Prep time: 10-15 minutes

Cook time 10-15 minutes

Servings: 2

Sauce:

  • 4          tablespoons soy sauce
  • 2          tablespoons sugar
  • 1/2       cup water
  • 6          tablespoons Sabra Supremely Spicy Hummus, plus additional for garnish
  • 4          quarts water
  • 3          ounces dry angel hair pasta
  • 1          tablespoon minced fresh garlic
  • 2          cups thinly sliced bell pepper
  • 1          cup thinly sliced cherry tomatoes
  • 1          tablespoon thinly sliced Thai basil, divided
  • 1          tablespoon sliced scallions, divided
  1. To make sauce: In large frying pan over medium heat, cook soy sauce, sugar, water and hummus 1-2 minutes until hot and mixed together.
  2. To make noodles: Bring water to boil.
  3. Add pasta to boiling water and cook 5 minutes, or until tender. Strain noodles.
  4. Add garlic, bell peppers and cherry tomatoes to sauce. Let simmer 2 minutes. Add noodles and mix to fully coat noodles, 1-2 minutes. Add 1/2 tablespoon basil and 1/2 tablespoon scallions; reserve remainder for garnish.
  5. Place noodles in bowls and top with hummus and remaining basil and scallions.

Chipotle Hummus and Mushroom Tacos

Prep time: 10-15 minutes

Cook time: 10 minutes

Servings: 2

Chipotle Hummus:

  • 6          tablespoons Sabra Classic Hummus
  • 1/2       teaspoon ground chipotle, dried

Slaw:

  • 1/4       cup finely shredded purple cabbage
  • 1/2       teaspoon chopped fresh cilantro
  • 1/4       teaspoon lime juice
  • 1/8       teaspoon salt

Mushrooms:

  • 1/2       tablespoon olive oil
  • 8          ounces sliced mushrooms (brown or white)
  • 1/4       teaspoon salt
  • 1/8       teaspoon black pepper
  • 4          small tortillas (corn or flour)
  • 1/2       ounce feta cheese (optional)
  1. To make chipotle hummus: In small bowl, mix hummus and ground chipotle; set aside.
  2. To make slaw: Cut cabbage into quarters to easily remove core; thinly slice. In small mixing bowl, combine cabbage, cilantro, lime juice and salt. Using clean hands, crunch or squeeze together ingredients to bruise cabbage and incorporate.
  3. To make mushrooms: In large frying pan, heat olive oil over high heat. Add mushrooms, salt and pepper. Cook about 6 minutes until all sides of mushrooms are browned. Remove mushrooms from pan.
  4. Using hot pan, add tortillas one at a time to warm up, about 20 seconds on each side.
  5. Spread tortillas with chipotle hummus. Place hot mushrooms in centers of tortillas. Top with slaw and feta cheese, if desired. (Family Features)

SOURCE:
Sabra

Delectably Sweet Dessert

(Culinary.net) If you’re looking for an easy dessert, this Whoopie Pie recipe is the perfect way to cap off weeknight meals.

Find more dessert recipes at Culinary.net.

Watch video to see how to make this recipe!

Whoopie Pies

  • 1          box spice cake mix
  • 1 1/2    cups apple butter
  • 1/2       cup canola oil
  • 2          eggs
  • 8          ounces cream cheese
  • 4          tablespoons butter
  • 3          cups powdered sugar
  • 2          tablespoons milk
  • 1          teaspoon vanilla
  1. Heat oven to 350° F.
  2. Line baking sheet with parchment paper.
  3. In large bowl, whisk spice cake mix, apple butter, oil and eggs.
  4. With ice cream scoop or large tablespoon, spoon batter into rounded heaps, about 2-3 inches in diameter, onto parchment paper. Space spooned batter 2 inches apart.
  5. Bake 14 minutes. Let cool.
  6. In large bowl, beat cream cheese, butter and powdered sugar until smooth. Add milk and vanilla; beat until blended.
  7. Frost flat sides of pie halves and place halves together.
  8. Refrigerate and store in sealed container.

SOURCE:
Culinary.net

How to Bring a Restaurant Favorite Home

Ever wonder about the secret to making your favorite restaurant’s ranch dressing? Look no further – the secret could be Hidden Valley® Ranch Seasoning Mix. In fact, more than half of all restaurants that use a ranch seasoning mix use Hidden Valley Ranch signature buttermilk seasoning mix to provide a distinctive house-made taste. Those who enjoy freshly made ranch at their favorite eateries can recreate this great flavor in the comfort of their homes.

Some people say “a restaurant is only as good as its ranch,” and we couldn’t agree more. Restaurant ranch is popular for a reason: the cool and creamy ranch texture made with fresh ingredients has a delicious homemade taste that pairs perfectly with dishes from wings to fries to pizza to chicken tenders to veggies and almost everything in-between.

With Hidden Valley Ranch Buttermilk Seasoning Mix, you can recreate the restaurant-style ranch dressing you love in just a few minutes whenever the craving strikes. Just combine the dressing mix with 1 cup of mayonnaise and 1 cup of buttermilk and chill for 30 minutes for an easy way to amp up some of your favorite foods, just like you would when eating out.

Throughout the month of October, you can visit hiddenvalley.com/restaurant-ranch for the opportunity to vote for your favorite restaurant ranch and be entered for a chance to win the grand prize of $5,000 and a year’s supply of ranch as well as more recipes and information.*

Restaurant-Style Ranch Dressing

  • 1          cup buttermilk
  • 1          cup mayonnaise
  • 1          package (0.4 ounces) Hidden Valley Ranch Restaurant-Style Dressing & Seasoning Mix
  • 1/2       cup sour cream (optional)
  1. In bowl, combine buttermilk, mayonnaise andseasoning mix; mix well. Add sour cream, if desired, for thicker dressing.
  2. Cover and refrigerate 30 minutes to thicken.
  3. Stir before serving.

Note: Dressing stays fresh 3-4 weeks.

*No purchase necessary. US, 18+ excl. NY & FL. Ends 11:59 p.m. PT 10/31/19. Void in NY & FL & where prohibited. Official Rules @ http://hiddnval.ly/bFkhbo. (Family Features)

SOURCE:

Hidden Valley Ranch

Thursday is National Pasta Day: Easy Vegan, Gluten-Free Pasta Recipe

This Thursday, Oct. 17  is National Pasta Day, so the chefs at Fresh n’ Lean (the nation’s #1 organic meal delivery company) have created a masterpiece of a gluten-free, vegan pasta dish that anyone can make.

PASTA ALL’ARRABBIATA By Fresh n’ Lean

Spicy Italian classic

This classic spicy Italian pasta dish can be on your table in only 20 minutes. It’s one of the easiest pasta recipes but at the same time surprisingly flavorful and perfect in its simplicity, like almost every Mediterranean dish.

Total time: 20 minutes.

Ingredients:

(makes 4 servings)

400g gluten free pasta of choice (preferably short type of pasta, like penne or maccheroni)

2 tbsp extra virgin olive oil

1 garlic clove, minced

1 tsp of chili flakes

400g canned crushed tomatoes

salt to taste

For serving: handful of fresh parsley and (optionally) chili flakes to taste

Instructions:

  1. Cook pasta in salted water until al dente (according to suggested cooking times on the package). Drain, saving about ¼ cup of the cooking water.
  2. In the meantime, add olive oil and minced garlic to a pan and cook over medium heat for 1 minute.
  3. Add chili flakes and saute for 30 seconds, stirring constantly.
  4. Add crushed tomatoes along with all the juices, stir well and bring to a simmer. Season with salt and let simmer for 6-8 minutes.
  5. Add cooked pasta to the pan with arrabbiata sauce, stir well until the pasta is evenly coated. If the sauce is too thick (that will depend on the variety of tomatoes), add 2-3 tablespoons of the saved pasta cooking water. Quickly heat up to the desired temperature, stirring constantly, don’t cook.
  6. Transfer to serving bowls or plates, decorate with freshly chopped parsley and, optionally, extra chili flakes. Enjoy!This classic spicy Italian pasta dish can be on your table in only 20 minutes. It’s one of the easiest pasta recipes but at the same time surprisingly flavorful and perfect in its simplicity, like almost every Mediterranean dish.Total time: 20 minutesIngredients:

    (makes 4 servings)

    400g gluten free pasta of choice (preferably short type of pasta, like penne or maccheroni)

    2 tbsp extra virgin olive oil

    1 garlic clove, minced

    1 tsp of chili flakes

    400g canned crushed tomatoes

    salt to taste

    For serving: handful of fresh parsley and (optionally) chili flakes to taste

Instructions:

  1. Cook pasta in salted water until al dente (according to suggested cooking times on the package). Drain, saving about ¼ cup of the cooking water.
  2. In the meantime, add olive oil and minced garlic to a pan and cook over medium heat for 1 minute.
  3. Add chili flakes and saute for 30 seconds, stirring constantly.
  4. Add crushed tomatoes along with all the juices, stir well and bring to a simmer. Season with salt and let simmer for 6-8 minutes.
  5. Add cooked pasta to the pan with arrabbiata sauce, stir well until the pasta is evenly coated. If the sauce is too thick (that will depend on the variety of tomatoes), add 2-3 tablespoons of the saved pasta cooking water. Quickly heat up to the desired temperature, stirring constantly, don’t cook.
  6. Transfer to serving bowls or plates, decorate with freshly chopped parsley and, optionally, extra chili flakes. Enjoy!

Today is National Dessert Day: Vegan Raspberry Coconut Cheesecake Recipe

Today is National Dessert today, so the chefs at Fresh n’ Lean (the nation’s #1 organic meal delivery company) have created a masterpiece of a vegan dessert that anyone can make.

VEGAN RASPBERRY COCONUT CHEESECAKE – By Fresh n’ Lean

No-bake and gluten free

This no-bake raspberry coconut cheesecake is a real crowd pleaser. It’s vegan, gluten free,
creamy, naturally sweet and refreshing. Made with a bunch of wholesome ingredients, it will
satisfy your sweet tooth being healthy and nutritious at the same time. It needs only 20 before
it’s ready to be popped in the freezer and it can be prepared the day before, which means you
don’t have to worry about the dessert anymore, just remember to take it out of the freezer 30
minutes before slicing and serving.

Prep time: 20 minutes + 4-6 hours in the freezer

Ingredients:
(12cm round cake tin, serves 6-8 people)
Crust:
½ cup gluten free oats
½ cup almonds, raw
½ cup desiccated coconut, unsweetened
2 large medjool dates
¼ tsp of sea salt
1 tbsp of coconut oil, unrefined
1-2 tbsp cold water
Coconut raspberry layer:
1 cup cashews, soaked in boiling water for 15-20 minutes, drained
½ cup coconut cream (solid part from a can of full fat coconut milk)
1 tbsp of coconut oil, unrefined
½ cup of fresh or frozen raspberries
3 tbsp of maple syrup
juice of half a lemon
2-4 tbsp of coconut milk, if needed
For decorating: handful of fresh raspberries, dessicated coconut

Instructions:
1. Add oats, almonds, coconut, dates and salt to a food processor. Blitz until wet sand
consistency. At this point add coconut oil and 1 tablespoon of cold water. Blend again
and see if the dough starts to come together. If not, add an extra tablespoon of cold
water.
2. Line 12cm cake tin with parchment paper. Firmly press the crust into the bottom of the
tin. Place in the freezer while you prepare the raspberry layer.
3. Add all raspberry layer ingredients, besides coconut milk, to a food processor or high
speed blender. Blend until smooth. Scrape the sides whenever necessary. Add 2 to 4
tablespoons of coconut milk if needed to keep your food processor work smoothly.
4. Pour the raspberry layer on top of the crust. Place in the freezer for a minimum of 4-6
hours to set (or overnight).
5. Take out of freezer 20-30 minutes before serving. Decorate with fresh raspberries and
desiccated coconut.