– Pork is the most widely consumed meat in the world. It’s a good source of complete protein and several important vitamins and minerals.

– Saturated fat and cholesterol have not been proven to cause cardiovascular disease. Pork tenderloin and sirloin meet American Heart Association criteria for heart-healthy eating.

– Lean pork can be made more flavorful by using a brine or spices, and by adding fruit, acidity, herbs, extra fat, or mustard to your recipe.

Healthy Pork Recipes & Ideas That Taste Great

Pork is so much more than bacon and sausage. Because it’s so prevalent in fast food and decadent restaurant meals, it seems that many people have gotten the wrong impression that pork is an inherently fattening food. The truth, however, is that it’s packed with protein and can be quite lean—comparable to chicken breast. Fattier cuts probably do need to be consumed in smaller portions if you’re watching your weight, but they can deliver an awful lot of flavor—at a minor caloric cost—in small doses.

This is our guide to “the other white meat” (that actually isn’t white), covering everything from its nutrition properties to some of the best ways to prepare it.

Is Eating Pork Bad For You?

Here’s our theory on why some people squeal at pork: Pork comes from pigs. Pigs tend to be fat, and their meat contains fat. Therefore, eating pork will turn you into a pig.

Or something along those lines…

Fortunately, most of the world doesn’t follow that logic. According to the U.N. Food and Agriculture Organization, 36% of the meat consumed internationally is pork—which means that pork is the most widely eaten meat in the world (but poultry isn’t far behind, at 33%).

There are plenty of reasons to dine on swine. For one, pork is high in protein. “It’s considered to have complete protein,” says Chris Mohr, PhD, RD, a nutrition and wellness consultant (follow him on Instagram, @mohrresults). “That means that pork contains all the amino acids your body needs to build and maintain muscle, bone, and all its other tissues.” Pork is also a good source of vitamins and minerals, particularly B vitamins, iron, and zinc. B vitamins are crucial for energy production and a healthy metabolism, iron supports red blood cells and helps to make hormones, and zinc promotes brain and immune system health. (Read more about B vitamins in our guide.)

Pork offers some other nutrients that are especially important for active, fit people. Like other meats, pork has creatine, which helps to power muscle contractions (and a lot more—read our creatine guide). It also has taurine, an amino acid that can help protect against cellular damage and support heart function. Finally, pork contains beta-alanine, another amino that can help promote work capacity in the gym (yes, we have a guide for beta-alanine too).

The big knock on pork is that it contains saturated fat and cholesterol, like all red meats. (Despite marketing hype that would indicate otherwise, pork is not a white meat—more about this below).

If your doctor has advised you to steer clear of pork, and foods that are high in saturated fat and cholesterol in general, we won’t try to convince you otherwise. But if you’re a regular, healthy person, science shows that fearing these nutrients is probably unwarranted.

The American Heart Association’s practical guidelines state that a moderate intake of cholesterol does not affect blood cholesterol levels in most people. Furthermore, a review in the American Journal of Clinical Nutrition indicated that some saturated fats actually lower LDL cholesterol. Still, other research shows that reducing saturated fat in the diet without considering other nutritional factors won’t reduce the risk of cardiovascular disease.

Even if you are concerned about saturated fat in your food, pork can still be a part of your plate. “Both pork tenderloin and pork sirloin roast meet the criteria for the American Heart Association Heart Checkmark,” says Mohr, “which means they contain less than 5 grams of fat, 2 grams or less of saturated fat, and 480 milligrams or less of sodium per label serving.”

Of course, the pork family also consists of processed meat products, such as bacon and sausage, which have been linked to illnesses, including cancer. These meats are often cured with nitrates and nitrites, types of preservatives, which, once cooked, can form carcinogenic compounds called nitrosamines. However, many suppliers try to offset the risk by adding vitamin C and other antioxidants to bacon and sausage during the curing process, which reduces the nitrosamine content.

Another option is to buy bacon and sausage that advertises no added nitrates, but this isn’t a guarantee that the meat is any healthier. Celery powder is sometimes used as an alternative to synthetic nitrates and nitrites, but it has the same effect in preserving the meat, and it hasn’t been proven to be less risky.

Bacon is also high in fat and salt. While dietary fat may not play a significant role in heart disease, it is calorie-dense, so people watching their weight should avoid it in high amounts (unless you’re following a low-carb diet, in which fat is substituted for a high-carb intake, and still manages to create a calorie deficit). Salt, meanwhile, may increase the risk of high blood pressure, but probably only in those who have a sensitivity to it. Still, it’s best to let most of your sodium intake come from whole foods and seasonings used to flavor them, not processed foods, so you don’t take in too much.

The bottom line on bacon and sausage is to treat them as an indulgence that you eat now and then—not as a diet staple. But you should have no problem eating leaner, minimally-processed pork products, such as tenderloin, on a regular basis, if you so choose.

You may have also read about pork carrying certain parasites that can be harmful. This is a possibility, but it’s only a real concern in developing countries where farming and meat processing procedures aren’t held to the highest standards. An article in Clinical Microbiology and Infection states that the risk of contracting a pork-born parasite in a developed country is minimal, provided you only consume meat that’s been cooked through. So the pork you get at Walmart is almost certainly safe to eat, as long as you heat it until it’s no longer pink and soft inside.

How Does Pork Compare Nutritionally To Other Types of Meat?

Lean pork products are on par with other types of meat, health-wise. As with all meats, pork is naturally carb-free, and high in protein. Though it’s been marketed for decades as a white meat, pork is technically red meat, like beef, but all this means is that a certain protein in meat, called myoglobin, produces a red color when it’s exposed to air.

The cut of pork that offers the best combination of high protein and low calories/fat is pork tenderloin. In this regard, it’s almost identical to skinless chicken breast and turkey breast. It’s also much leaner than most lean cuts of steak, such as sirloin. Boneless loin roast and loin chops are also good options. See how these meats compare below.

And what about ham? If you’re making a sandwich, the extra-lean, low-sodium variety is your best bet. A 3.5 oz serving has only 140 calories for 19g protein and 3g fat—but the sugar used to cure the ham brings the carbs in at around 11 grams. Canadian bacon is a better choice, as one slice has only 20 calories for 4 grams protein and less than a half-gram of fat and carbs.

Bear in mind that the nutritional quality of any meal depends largely on how it’s prepared. To control calories, opt for baking, broiling, grilling, or roasting pork, as opposed to frying it, or cooking it with large amounts oil.

You should also try to get organic pork whenever possible, or look for brands that are antibiotic- and hormone-free, and pasture-raised. This provides greater assurance that the pigs lived healthy lives and were treated humanely, and that means better nutrition and flavor (as well as karma for you).

Remember also that a pork dish by itself is never good or bad. The same can be said of virtually any food. If you’re watching your weight, you have to keep track of what you’re eating at all your meals. Whole eggs and bacon at breakfast, grilled salmon at lunch, and pork tenderloin for dinner isn’t an unhealthy day of eating, per se, but it will add up to a lot of calories. One who’s trying to lose weight, and isn’t following a low-carb/higher-fat diet, should consider subbing some lower-fat, protein-rich foods—such as chicken breast, turkey, and white fish—for higher-fat fare like bacon and salmon, to avoid excess calories.

“At the end of the day, it’s about balance,” says Mohr, “and what else is on your plate as well.”

7 Helpful Pork Cooking Tips

If you’ve had pork dishes turn out dry or bland in the past, follow these seven suggestions from Liv Langdon (livoutloud.com), a holistic wellness coach and recipe developer, for delicious meat every time.

1. Bring In A Brine

Lean cuts of pork are easy to overcook, and doing so will leave you with a tough, dry piece of meat. You can lock in moisture by brining the pork before cooking. All you have to do is soak it in a saltwater solution (a wet brine), or coat it in salt (a dry brine) and let it sit in the fridge for 45 minutes, or overnight. Dry brine is preferable to wet because the latter tends to dilute the resulting flavor, while a dry brine can enhance it.

2. Spice It Up 

Pork is a pretty mild-tasting meat, so if you want bolder flavor, don’t be shy about adding spices. Smoked paprika is a game-changer; it’s one of those spices you should have on hand at all times. It adds a smoky flavor to whatever you’re cooking that is simply delectable. Add it to your dry brine, or throw it in your ground pork kale sauté (shown below) to turn up your breakfast tacos.

3. Pair With Sweetness

Pork goes really well with sweet flavors. Whether you make a sauce, marinade, or dressing, a touch of natural sweetness goes a long way toward making pork more delicious. Think apples, pears, or raw honey!

4. Balance With Acidity 

Whether it’s a wedge of lime with your breakfast tacos, balsamic vinaigrette on your salad, or apple cider vinegar in your spiced apples (see below), a touch of tartness really elevates any dish.

5. Level Up With Herbs

Fresh herbs make whatever you’re serving look fancier (and taste better, too!). When you sear pork chops in fresh thyme sprigs, you immediately add an extra layer of flavor without adding calories, and it takes no extra effort. Rosemary is another great option.

6. Use Fat For Flavor

Pork is healthiest when it’s lean, but cutting the fat can also mean cutting flavor. If you’re trying to keep your fat intake lower, but still want to maximize taste, consider using a lean cut of pork like tenderloin along with a slightly fattier cut like pork shoulder. Adding a little fat with the shoulder can pile on flavor without pumping up the calories too much. 

7. Add Mustard

If you can’t be bothered to make a brine, marinade, glaze, or any special sauce for your meat, then you must have mustard on hand. It pairs so well with pretty much every cut of pork that you should have whole-grain, Dijon, and honey-mustard always at the ready. 

Healthy Pork Recipes

Pulled pork… Pork chops… Bacon?? To most people’s ears, they sound like foods you should avoid if you want to eat healthy. But the way you prepare them, and the foods you include alongside (or leave out), can do a lot to round out the nutrition profile of your meals, save calories, and promote satiety without sacrificing flavor. Langdon offers the following options.

DINNER: Slow-Cooked BBQ Pulled Pork Sandwiches with Coleslaw

Prep time: 15 minutes

Cook time: 3–4 hours on high, 5–6 on low 

Serving size: 1 sandwich 

Yields: 8 sandwiches 

PULLED PORK INGREDIENTS

1 lb. pork tenderloin

1 lb. pork shoulder 

4 cans Zevia Ginger Root Beer*

10 oz. no-sugar-added barbeque sauce**

8 Whole-grain artisan-style burger buns***

Dill pickles (optional)

COLESLAW INGREDIENTS

2 cups shredded cabbage 

¼ cup avocado oil mayonnaise****

¼ cup full-fat plain Skyr or Greek yogurt 

1 tsp. Dijon mustard 

2 tsp. apple cider vinegar 

½ lemon 

Salt and pepper, to taste 

*This specific brand is free of refined sugar, contains no artificial dyes, and is sweetened with stevia. 

**We used Good Food for Good Organic Classic BBQ Sauce. It’s sweetened with dates and has 3g sugar per serving.

***We used Dave’s Killer Bread USDA Organic Burger Buns Done Right. They’re free of high-fructose corn syrup and bleached flour.

****We used Primal Kitchen avocado oil-based mayonnaise

INSTRUCTIONS

Step 1. Add the meat to a slow cooker, and cover with the Zevia ginger root beer. Cook on low 5–6 hours, or on high 3–4 hours, depending on when you want it finished.

Step 2. Add all of the slaw ingredients to a mixing bowl. Stir to combine. You can prepare the slaw the day before. The longer it sits in the fridge, the better it tastes!

Step 3. When the meat is finished cooking, transfer it to a large cutting board and shred with two forks. Transfer the shredded meat to a large mixing bowl, and toss it with the barbeque sauce.

Step 4. Serve on a warm burger bun with a scoop of slaw. Pickles and beer are optional (but encouraged!). 

SIDE DISH: Crispy Bacon Brussels Sprouts with Whole-Grain Mustard Sauce

Prep time: 15 minutes

Cook time: 20 minutes

BACON AND BRUSSELS SPROUTS INGREDIENTS

6 slices bacon (preferably with vitamin C added, or uncured/nitrate-free) 

5 cups Brussels sprouts, halved and trimmed 

¼ tsp. garlic powder 

Salt and pepper, to taste 

MUSTARD SAUCE INGREDIENTS

¼ cup whole-grain mustard 

1 tbsp. Dijon mustard 

3 tsp. apple cider vinegar 

2 tbsp. raw honey 

INSTRUCTIONS

Step 1. Place a cast-iron skillet over medium-high heat. Cut bacon strips into small, ½-inch thick pieces, and add to the pan. Cook, stirring occasionally, until crispy.

Step 2. Transfer the bacon bits to a paper towel-lined plate. Discard most of the rendered fat, but leave 1 tbsp. in the pan.

Step 3. Add the Brussels sprouts, garlic, salt, and pepper to the pan. Cook until the sprouts’ edges are golden brown, and they’re fully cooked—approximately 10 minutes.

Step 4. While the Brussels sprouts cook, make the mustard sauce in a small mixing bowl, whisking together all the ingredients. When the Brussels are done, remove from heat. When they’re slightly cooled, toss in the mustard sauce and bacon bits, and serve warm. 

DINNER: Pan-Seared Pork Chops with Spiced Apples

Prep time: 15 minutes

Brine Time: 45 minutes

Cook time: 50 minutes

PORK CHOP INGREDIENTS

2 bone-in pork chops, about 1-inch thick

Ghee (or high-smoke point oil of choice, like avocado oil or rendered bacon fat)

1 tbsp. grass-fed butter 

4 cloves garlic 

6 sprigs fresh thyme

Black pepper and sea salt, to taste 

DRY BRINE INGREDIENTS

2 tbsp. salt, or enough to generously coat the meat

1 tbsp. coconut sugar 

1 tsp. garlic powder 

1 tsp. smoked paprika 

SPICED APPLES INGREDIENTS

1 Granny smith apple, peeled, cored, and diced

1 tbsp. grass-fed butter 

Dash of ground cinnamon

Dash of ground cloves 

⅓ cup apple cider vinegar 

⅓ cup coconut sugar

1 tbsp. maple syrup 

SIDES

6 red-skinned potatoes 

1 tbsp. grass-fed butter

garlic, to taste

salt and pepper, to taste

Head of broccolini, trimmed 

1 tbsp. extra-virgin olive oil

1 tbsp liquid aminos (we used Bragg’s Liquid Aminos)

1 tsp. garlic powder

INSTRUCTIONS

Step 1. Rinse the pork chops, and pat them dry. Mix the spices for the dry brine, and completely coat the chops. Keep in the fridge 45 minutes, or overnight if you have the time.

Step 2. Boil the potatoes until you can easily pierce them with a fork. Mash the potatoes, and add flavor with 1 tbsp. butter, garlic, salt, and pepper.

Step 3. Toss the broccolini in the olive oil, liquid aminos, garlic powder, salt, and pepper, and roast in a 350-degree oven for 30 minutes.

Step 4. Meanwhile, lightly coat a cast-iron skillet with the ghee, and place over high heat until smoking. Add the pork chops, and flip until all sides have a golden crust—about 5–7 minutes.

Step 5. Add the butter, garlic cloves, and fresh thyme to the skillet. Continue cooking and flipping frequently for an additional 5 minutes, or until the internal temperature of the pork reads 135 degrees Fahrenheit (medium doneness). Remove the chops from the heat, and let the meat rest 5 minutes before serving.

Step 6. Discard thyme sprigs and garlic cloves, but leave the remaining oils, thyme leaves, and brown bits on the skillet to flavor the apple.

Step 7. Add the diced apple and butter to the skillet and turn heat to medium-high. Stir and cook the apples until softened. Then add the spices, vinegar, coconut sugar, and maple syrup. Lower the heat to medium-low, and reduce to a syrup consistency, about 6 minutes. Serve the spiced apple over the pork chops, and with the mashed potatoes and broccolini on the side.

Healthy Pork Tenderloin Recipe

Tenderloin makes for a lean lunch or dinner. With the addition of fruit, spices, and some acidic ingredients, you can offset any blandness that comes with lower-fat meat and provide an amazing array of flavors. Langdon conjured up this salad to illustrate.

Pear + Blue Cheese Arugula Salad with Grilled Pork Tenderloin

Prep time: 10 minutes

Brine time: 45 minutes 

Cook time: 25 minutes

SALAD INGREDIENTS 

12 oz. pork tenderloin 

Avocado oil, or other oil with high smoke point

3 cups arugula

2 Bartlett pears, cored and thinly sliced

⅓ cup crumbled blue cheese

½ cup walnut halves

DRY BRINE INGREDIENTS

2 tbsp. salt, or enough to generously coat the meat

1 tbsp. coconut sugar 

1 tsp. garlic powder 

1 tsp. smoked paprika 

VINAIGRETTE INGREDIENTS

¼ cup aged balsamic vinegar

¼ cup extra-virgin olive oil 

2 tbsp. raw honey 

1 tsp. minced garlic

1–2 tbsp. fresh thyme, or herbs of choice, finely chopped 

Salt and pepper, to taste

INSTRUCTIONS

Step 1. Rinse the tenderloin and pat it dry. Mix the spices for the dry brine, and completely coat the tenderloin. Cover and store in the fridge 45 minutes, or overnight if you have the time.

Step 2. Fire up the grill! A cast-iron skillet works well here too. Lightly coat the grill or pan with a high-smoke point oil (such as avocado or almond) to prevent sticking. If using a pan, set it over high-heat, until the oil begins to smoke. Add the pork tenderloin and cook, turning occasionally, until browned on all sides—about 10 minutes.

Step 3. Once the pork’s edges are crisp and brown, turn the heat down to medium-low, and cook an additional 10–15 minutes covered, until the internal temperature reaches 130 degrees Fahrenheit (use a meat thermometer to check). Remove the pork from the heat and let it rest 5 minutes before slicing.

Step 4. While the pork cooks, whisk the vinaigrette ingredients together in a small mixing bowl until combined. Or, if you prefer, skip this step, and use your favorite salad dressing instead.

Step 5. In a large bowl, add the arugula, pears, walnuts, cheese, and vinaigrette. Toss to combine. Plate and serve with the tenderloin.

Healthy Ground Pork Recipe

For those watching their carbs or watching out for gluten, Langdon created these tacos. They make a great breakfast (with leftovers that can supply a lunch or dinner the next day). The tortillas are grain-free, but offer much the same texture and taste as conventional flour ones.

Ground Pork Al Pastor Breakfast Tacos 

Prep time: 10 minutes 

Cook time: 15 minutes

Yields: 6 tacos 

TACO INGREDIENTS

1 tsp. avocado oil 

¼ red onion, diced 

1 lb. ground pork

2 tsp. chili powder 

1 tsp. smoked paprika 

½ tsp. garlic powder 

Salt and pepper, to taste 

½ orange, juiced 

½ lime, juiced 

5 oz kale (or ½ of 10-oz bag)

6 eggs

Tortillas (we used Siete Grain-free Coconut Cassava Tortillas)

TOPPINGS

Avocado, sliced 

½ cup pineapple chunks, chopped into ½-inch thick pieces

2 jalapenos, sliced into rounds

¼ red onion, thinly sliced

4 sprigs fresh cilantro, stems removed

2 limes, cut into wedges 

Hot sauce, to taste 

INSTRUCTIONS

Step 1. In a large sauté pan, add the avocado oil and the diced onion. Cook 2–3 minutes over medium heat until onion is translucent.

Step 2. Increase the heat to medium-high, and add the ground pork. Break up the meat as it begins to brown.

Step 3. Add the spices, orange juice, and lime juice, and continue to cook thoroughly.

Step 4. When the meat is browned, turn the heat down to medium-low, add the kale, stir, and cover until wilted—about 2–3 minutes.

Step 5. Transfer the pork and kale mixture to a bowl, and cover to keep warm.

Step 6. In the same pan, cook the eggs in whatever style you prefer. While they cook, warm the tortillas.

Step 7. Assemble tacos with the pork-kale mixture on the bottom, then top with egg, avocado, pineapple, jalapeno, onion, and fresh cilantro. Serve with a lime wedge.

The post Healthy Pork Recipes & Ideas That Taste Great appeared first on Onnit Academy.

We brought in Zach Rocheleau, king of food porn, of The Flexible Dieting Lifestyle to show us his skills. He’s created two keto recipes that are going to blow your mind. Want to eat pizza and cookie dough while still feeling good about it? We got you. Behold the Keto Pepperoni Pizza (cauliflower crust not included) and Keto Chocolate Chip Cookie Dough.

You’re welcome.

Keto Pepperoni Pizza

By: Zach Rocheleau, The Flexible Dieting Lifestyle
Yields: 1 small pizza
Cook Time: 20 minutes
Difficulty: Easy

Ingredients (Keto Crust)

50g almond flour (3.5 tbsp.)
5g coconut flour (1.5 tsp.)
30g whole milk ricotta (⅛ cup)
56g (2oz) shredded monterey jack cheese (or any full-fat cheese you want)
1 pasture-raised egg
2g baking powder (½ tsp)
Dash of dried oregano and dried basil

Ingredients (Toppings)

60g no-sugar-added marinara of choice (¼ cup)
28g shredded Monterey Jack cheese (1 oz)
6 uncured pepperonis

DIRECTIONS

1) Preheat your oven to 450 degree Fahrenheit. Add your ricotta and 2 oz. of Monterey Jack cheese into a microwave safe bowl. Microwave for 30 seconds. Then take out and mix until they are full formed together.
2) Now you will add your egg and mix that in. In a separate bowl, mix together your dry ingredients to avoid any clumps. Then add those a little bit at a time and start to mix them in with cheese and egg mixture. Once you’ve mixed them around a good bit, you should have a super thick paste like consistency.
3) Now you will take your pizza pan, add some parchment paper to it, and add your dough on top. Make sure to have a bowl of warm water to wet your hands because the dough will be too sticky to handle if not. So dip your fingers into the warm water and then start to spread your dough out. You are just spreading it out by pressing your fingers into the dough and just working it out bigger and bigger into a pizza shape. Continue to wet your fingers.
4) So now once you have a solid pizza shape, take a fork and poke some holes in it to ensure it doesn’t bubble up. Now add to your oven to cook for about 12-15 minute. You are cooking until it is golden.
5) Once pizza is done, take out of the oven and add your pizza toppings and add back in for about 5 minutes. Then put on broil for 1 to 2 minutes, or until the cheese turns golden on top. Slice up and enjoy this heavenly Keto Pizza!

Pro Tip: If you want to bring down the macros a bit, you can use half the amount of cheese in the base of the dough (drop to 28g) and use more 30g more of the ricotta.

Macronutrients
9 net carbs, 63g fat, 18g carbohydrates, 9g fiber, 42g protein

Keto Edible Chocolate Chip Cookie Dough

By: Zach Rocheleau, The Flexible DIeting Lifestyle
Yields: 1 bowl (serves 2-3)
Prep Time: 10 minutes
Difficulty: Easy

INGREDIENTS

42g grass-fed or pastured butter, room temperature (3 Tbsp)
28g cashew butter, room temperature (2 Tbsp)
14g full-fat organic cream cheese, room temperature (1 Tbsp)
120g unsweetened vanilla almond milk (4oz)
42g coconut flour (¼ cup)
2g vanilla extract (can omit this if you use the drops) (½ tsp.)
6 drops of Sweet Leaf Liquid Stevia vanilla creme (Can sub 2g Zero Cal Sweetener of your choice)
15g Lily’s Stevia-sweetened chocolate chips (1 Tbsp)

DIRECTIONS

1) If not at room temperature, add butter, cashew butter and cream cheese to a microwave safe bowl and add them to the microwave for 15 seconds to soften. Then mix together.
2) Now add your almond milk and sweet drops. Mix all that together. Now add half your coconut flour and mix together. Then add the rest and mix. Once it is pretty thick, add your chocolate chips and store in the fridge. I like to do this overnight because the longer it is in the fridge, the more the coconut flour will thicken it up.
3) Then take out and enjoy! Remember sweetness is super relative. You can always add more. So feel free to add more drops or sweetener if you want it be a bit more sweet 🙂

Pro Tip: If you want to lower the carbs a bit and add more protein, you can use 15g of protein and take out 21g of your coconut flour to balance it out!

Macros for bowl:
20g net carbs, 63g fat, 42g carbs, 22g fiber, 16g protein

The post Have Your Pizza And Cookie Dough Too With These 2 Keto Recipes appeared first on Onnit Academy.

Forget takeout! Try this Shrimp Stir fry is an easy, healthy dish with honey, garlic, ginger, plump seared shrimp and vegetables in less than 20 minutes.

Serves: 4
Cook time: 35 minutes 
Difficulty: Easy

INGREDIENTS

1 lb. wild shrimp, peeled & deveined 
1 ½ tbsp. olive oil
¼ cup liquid aminos
¼ cup raw honey
1 tsp. minced ginger
1 tbsp. minced garlic
2 tbsp. mirin or rice vinegar 
4 cups mixed vegetables of choice
Himalayan salt, to taste
Red pepper flakes, to taste

INSTRUCTIONS

1. For the marinade, add ½ tbsp. olive oil, liquid aminos, honey, ginger, and garlic to a mixing bowl. Stir to combine. Marinate the shrimp in half of the mixture for 15 minutes or up to overnight in the fridge. Set aside the remaining marinade.
2. In a large nonstick skillet on medium-high heat, add 1 tbsp. olive oil and the mixed vegetables. Cook until lightly browned on the edges, eight to 10 minutes. Add mirin or rice vinegar and lightly season with salt. Cook for an additional three to five minutes.
3. Remove vegetables from pan. In the same pan, arrange marinated shrimp in a single layer. Cook and flip after one minute. Cook other side for an additional minute, add in remaining marinade and cooked vegetables. Toss to combine and serve immediately.

The post Shrimp Stir Fry Recipe appeared first on Onnit Academy.

Try this delicious recipe for Blistered Spicy Shishito Peppers, an appetizer menu favorite of trendy restaurants nationwide.

Makes: 3 cups 
Cook time: 10 minutes 
Difficulty: Easy

INGREDIENTS

2 Tbsp. olive oikl
3 cups whole shishito peppers
Himalayan or sea salt, to taste
½ lemon

INSTRUCTIONS

1. Olive oil in a large cast-iron skillet over high heat. When hot, arrange peppers in a single layer. Cook each side for two to three minutes until skin blisters. Turn and cook, until peppers are charred on all sides
   
2. Transfer peppers to a serving platter, squeeze lemon juice and sprinkle with salt. Serve immediately.  

The post Blistered Spicy Shishito Peppers Recipe appeared first on Onnit Academy.

What are the Benefits of a Healthy Italian Diet?

While Italians include bread, cheese, and pasta in their diet, they manage to stay lean and healthy. How so? The Mediterranean Diet, which is essentially the Italian cuisine, is rich in plant foods, heart-healthy fats, whole grains, and fish, compared to the Western Diet which is heavier in red meat and processed foods and sugar.

The health benefits of a Mediterranean-style diet is nothing new. It has been shown to lower inflammation, oxidative stress, and reduce the risk of heart disease. The quality and sourcing of food also plays a role. Local, seasonal, and freshly prepared whole foods are always the way to go.

Another thing to consider about Italian food is portion size and preparation. Go to most Italian restaurants in the states, and the portions are often double the size of that in Italy. If you can’t find an authentic Italian chef using only fresh ingredients in your neck of the woods, then we suggest you turn on your best Emeril Lagasse impression, and BAM! Cook your favorite healthy Italian dish at home. We’ve included some delicious ideas as a great starting point below.

What Foods Can I Eat, What Are Foods to Avoid, What’s Good for Snacking?

FOODS TO EAT

PROTEIN

• Fish
  • Examples include: salmon, Black Bass, Branzino (Mediterranean sea bass)
• Shellfish
  • Examples include: shrimp, mussels, lobster, octopus, scallops, clams and oysters
• Poultry, in moderation
• Eggs, in moderation
• Red meat, rare occasions

CARBOHYDRATES

• Vegetables
  • Fresh vegetables and fruits are plentiful in a healthy Italian diet
• Fruit
  • Specifically fresh berries, which are lower in sugar by volume as compared to tropical fruits like pineapple and mango. 
• Legumes and beans
  • Examples include: Cannellini beans, chickpeas, lentils, and hummus 
• Whole grain and sourdough bread*
• Fresh-prepared authentic pasta, in moderation 
  • You are more likely to find this in Italy than in the U.S. Store-bought pasta tends to be more processed to sustain shelf-life. 
• Pasta alternatives; i.e. chickpea pea pasta, nonGMO edamame pasta, kelp noodles, zucchini or sweet potato noodles (you can buy a Spiralizer on Amazon for cheap and make your own at home. 
• Whole grains and rice
  • Examples include: white and brown rice, quinoa, bulgur, farro 
• Vegetable starches
  • Examples, potatoes, and corn 
• Full-fat, plain, unsweetened yogurt 
• Wine, in moderation
  • One glass for women; two for men 

*The live bacteria in the starter helps pre-digest the gluten and consume some of the carbohydrates prior to baking, yielding a bread that is easier on the digestive tract, with lower carbohydrates compared to standard white bread.

FAT

• Raw cheese** and minimally processed fresh cheese
  • Examples include: Parmigiano Reggiano, Mozzarella, Burrata 
• Olives and olive oil
• Nuts and seeds
• Avocado

**contains natural probiotics.

MISC.

• Fresh herbs and spices 
  • Italians often use fresh herbs and spices in their dishes to add depth and flavor without using a lot of caloric-dense additives or fats.
• Water 
  • A healthy Italian diet includes plenty of water; at least 8 glasses a day

FOODS TO AVOID COMPLETELY

• Refined grains; i.e. overly processed white bread, store-bought pasta 
• Refined or hydrogenated oils and fats; i.e. soybean oil, canola oil, peanut oil, margarine
• Processed sugar; i.e. sodas, juice from concentrate, candy
• Processed meat; i.e. hotdogs, bologna, pre-packaged deli meat
• Excessive eating

BEST SNACKS

• Fresh, local multigrain or sourdough served with extra virgin olive oil, fresh herbs, and olives
• Fresh fruit and raw, organic nuts
• Caprese salad: fresh tomatoes, mozzarella, basil, and extra virgin olive oil
• Plain, unsweetened yogurt with raw honey and fresh fruit
• Antipasto: fresh olives, raw cheeses, anchovies, and cured meat
• Light salad with extra virgin olive, balsamic vinegar, and fresh fish 
• Raw cheese, nuts, and sliced cucumbers 
• Lentil salad

10 Healthy Italian Recipes That Won’t Pack on the Pounds

BREAKFAST: Zucchini and Herb Frittata 

Frittata comes from the Italian verb “friggere” which means to fry.

Cook time: 25 minutes 
Yield: 4 servings 
Difficulty: Easy

INGREDIENTS

• 2 large zucchini 
• ½ yellow onion, finely diced
• 8 large pastured-eggs 
• ½ cup freshly grated Parmigiano Reggiano cheese 
• ½ cup full-fat Greek or Icelandic plain yogurt
• ½ tsp. garlic powder
• Sea salt and pepper, to taste
• Fresh dill sprigs 
• Fresh Italian parsley 
• 2 tbsp. extra virgin olive oil 

INSTRUCTIONS

1. Preheat oven to 400°F. 
2. Heat olive oil in a 9-inch cast-iron skillet over medium-high heat. Add onion, and cook, stirring occasionally, until softened, about 5 minutes. Add zucchini and cook, stirring often, until tender and edges golden brown, 8 to 10 minutes.
3. Meanwhile, whisk eggs, yogurt, cheese, garlic powder, salt, and pepper in a large bowl. Pour evenly over sauteed zucchini and onions. Don’t stir. Let cook until eggs begin to set, about one minute.
4. Place skillet in the oven, and cook until edges are set about 5 minutes. Then increase the temperature to broil and cook for an additional 2 minutes until the top is golden brown.
5. Remove from oven, sprinkle with a couple of tablespoons of cheese and fresh chopped parsley and fresh dill. Season with additional salt and pepper if desired. 

LUNCH: Gluten-Free Prosciutto, Fig, and Arugula Flatbread

Cook time: 25 minutes 
Yield: 4 servings 
Difficulty: Easy

INGREDIENTS

1 cup shredded mozzarella
½ cup shredded parmesan and asiago
1 cup fresh arugula 
⅓ cup low-sugar fig spread*
10 slices prosciutto
1 box Simple Mills Gluten-Free Pizza Dough Mix**
2 tbsp. apple cider vinegar 
2 tbsp. extra virgin olive oil, plus 1 tbsp. for drizzling
6 tbsp. water 

*I love the FiordiFrutta USDA Organic fruit spreads sweetened only with fruit sugar. 

**I love this pizza dough mix for ease of use, quality of ingredients, and most importantly, taste! It’s made out of eight simple ingredients: almond flour, arrowroot, flax meal, cauliflower baking soda, organic oregano, cream of tartar, and organic garlic.

INSTRUCTIONS

1. Preheat oven to 350-degrees Fahrenheit. 
2. In a large mixing bowl, add the pizza dough mix, apple cider vinegar, olive oil, and water. Mix until thoroughly combined and dough is formed. 
3. Divide dough into two equal portions, and roll into balls. Using clean oiled hands, carefully form into a flatbread or circular pizza shape with raised edges, based on preference. Repeat with second dough 
4. Bake flatbreads on an oiled sheet pan for five minutes. Remove from oven. On each flatbread, add ½ the fig spread and evenly distribute. Then sprinkle the mozzarella, parmesan, and asiago shredded cheese on top.
5. Bake for an additional 10 to 15 minutes. Remove from oven and add the prosciutto, arugula, and drizzle a little extra extra virgin olive oil on top! Enjoy warm. 

ANTIPASTO: Summer Pesto Caprese Salad 

Prep time: 20 minutes 
Yield: 6-8 servings 
Difficulty: Easy

INGREDIENTS

2 fresh peaches 
3 heirloom tomatoes
1 lb. fresh mozzarella 
2 cups fresh basil leaves
½ cup extra virgin olive oil (EVOO)
3 garlic cloves
¼ cup Parmigiano Reggiano
3 tbsp. white balsamic vinegar 
Sea salt, to taste 
Black pepper, to taste

INSTRUCTIONS

1. In a food processor, add the fresh basil, EVOO, white balsamic, garlic cloves, Parmigiano Reggiano, salt, and pepper to taste. Pulse until combined.
2. Clean and slice the peaches and tomatoes into quarters.
3. Slice the mozzarella into a similar size and shape. 
4. On a serving platter, alternate the tomato slice, mozzarella, and peach, stacking them on top of the corner of the other. However, you can arrange whatever suits your fancy!
5. Carefully spoon pesto over the arrangement. Serve immediately.

DINNER: Lemon Butter Branzino served with Shiitake Risotto 

Cook Time: 50 minutes 
Yield: 4-6 servings 
Difficulty: Easy

INGREDIENTS

4 whole Branzino*, or white fish of choice
2 lemons
4 tbsp. grass-fed butter, divided
1 bunch fresh thyme sprigs
Sea salt and pepper, to taste
Extra virgin olive oil
2 shallots, minced
3 cups chicken broth**
1 cup arborio or medium-grain rice 
⅓ cup marsala wine
1 lb. shiitake mushrooms stemmed and thinly sliced
½ cup Parmigiano Reggiano, freshly grated

*Scaled and gutted
**from USDA Organic pasture-raised chickens ideally.

INSTRUCTIONS

1. Preheat oven to 450-degrees Fahrenheit.
2. Bring 6 cups of chicken or vegetable broth to a simmer.
3. In a large saucepan over medium heat, add 2 tbsp. butter and 1 tbsp. EVOO. Once melted, add shallots, and cook until translucent. Then add in the mushrooms. Cook for five to eight minutes, stirring occasionally, until softened.
4. Meanwhile, pat fish dry. Drizzle EVOO and season with salt and pepper on skin and in cavity. Stuff with thyme sprigs, a couple of lemon slices, and 2 tbsp. grass-fed butter divided into ¼ tsp. to evenly distribute among fish. Transfer fish to 2 rimmed baking sheets lined with wire racks. Roast for approximately 20 minutes.
5. While fish is cooking, add the rice, marsala wine, and leaves from 2 sprigs of thyme. Stir to combine with shallots and mushrooms.
6. When the liquid is absorbed, add ½ cup of warmed chicken broth to mixture and stir. Increase heat to medium-high, and continue adding ½ cup of broth, allowing the liquid to be fully absorbed before adding more broth. You should be stirring frequently. Continue with all of the remaining broth until the rice is tender and the mixture is creamy. Remove from heat, stir in Parmigiano Reggiano. Garnish with additional thyme leaves if desired. Serve immediately with fish.

DESSERT: Panna Cotta with Blueberry Sauce

Panna Cotta is Italian for “cooked cream.” Traditionally, this Italian dessert is made with heavy cream, but for this recipe, we’re using a non-dairy alternative, coconut milk, as a base and raw honey as a natural sweetener.

Cook Time: 10 minutes 
Set Time: 4 hours to overnight in fridge
Yield: 6 servings 
Difficulty: Easy

INGREDIENTS

(2) 13.5-oz can full-fat coconut milk
¼ cup raw, unfiltered honey 
1 vanilla bean*
4 tsp. gelatin**
2 tsp. water 
Coconut oil

Blueberry sauce

1 cup organic blueberries
2 tbsp. fresh-squeezed orange juice 
1 tsp. orange zest
1 tbsp. Honey or sugar substitute of choice
¼ tsp. cornstarch
¼ tsp. vanilla extract 
Pinch salt, to taste

*Slice down the center lengthwise to expose the vanilla bean caviar. Carefully run your knife perpendicular to the bean and slide down to scrape out the vanilla bean caviar. This is where the flavor is concentrated.

**We love Vital Proteins’ gelatin from pastured cows.

INSTRUCTIONS

1. In a small bowl, combine the water and gelatin. Let it sit for five minutes.
2. Meanwhile, in a small pot on medium-low heat, add the coconut milk, honey, and vanilla bean caviar. Whisk together. You can also add the full vanilla bean for extra flavor and discard before pouring into molds or ramekins. Bring to a simmer, then add in the gelatin water. Whisk until the gelatin is fully dissolved.
3. Lightly grease a small ramekin or mold with coconut oil to prevent sticking to the sides. Coconut oil is the best choice here because of its sweet flavor profile.
4. Pour mixture evenly into 6 mini bowls or molds. Place in fridge to set for four hours or overnight.
5. Add all ingredients for the blueberry sauce in a small pot on medium-low heat. Stir and cook until blueberries start to breakdown, and it the mixture thickens slightly about five minutes.
6. Remove the panna cotta molds from the fridge. Run a knife around each edge and set in a bowl of warm water to loosen the edges. Invert mold onto serving plate. With blueberry sauce on top, and serve.

The Ultimate Healthy Italian Meal Plan

DAY 1

Breakfast: Muesli with unsweetened dried fruit & milk
Lunch: Grilled salmon served over spinach sauteed in garlic, EVOO, and lemon
Dinner: Bison Marinara over Zucchini Noodles
Snack: dry roasted almonds and an apple 

DAY 2

Breakfast: Vegetable omelet with fresh sourdough bread
Lunch: Lentil soup with a side salad
Dinner: Homemade Pesto Kelp Noodles
Snack: olives, feta cheese, fresh sliced cucumber and tomatoes 

DAY 3

Breakfast: Full-fat Greek yogurt with fresh berries and crushed walnuts 
Lunch: Seared scallops served with grilled vegetables 
Dinner: Turkey-Stuffed Peppers
Snack: Antipasto

DAY 4

Breakfast: Oatmeal porridge with unsweetened milk of choice and 2-4 soft boiled eggs
Lunch: Garlic Butter Shrimp over Zucchini Noodles
Dinner: Cauliflower-crust veggie pizza 
Snack: Greek yogurt and fresh fruit 

DAY 5

Breakfast: Shakshuka*
Lunch: Homemade tuna salad served on whole grain or sourdough bread 
Dinner: Chicken Paillard Snack: Cheesy Cauliflower “Breadsticks”

The post 10 Healthy Italian Recipes That Won’t Pack on the Pounds appeared first on Onnit Academy.

The Ketogenic diet works by removing most of the carbohydrates from your diet and eating the vast majority of your calories from fat. When you make this change, your body and brain run on ketones (molecules created from stored fat) instead of carbohydrates. When your body uses ketones for energy, it reaches a state called “ketosis.” Depending on your size, you probably won’t reach ketosis unless you’re eating under 50 grams of carbohydrates per day.

It’s definitely not easy to reach ketosis. If you’re usual diet consists of a lot of carbs, it can be a big lifestyle change to train yourself how to eat mostly fat and very few grams of carbs. However, some people have found great success with a Ketogenic diet.

One easy and delicious way to get more ketogenic-friendly meals into your diet is by using a slow-cooker (or crockpot). High-fat meats cook really well in slow cookers and, because you can “set it and forget it,” crockpot recipes are generally great for people who don’t have much time to cook.

Benefits of Using a Slow Cooker for Keto and Low-Carb Meals

The most obvious benefit of having a slow cooker in kitchen repertoire is that it, well, cooks your food without you having to do anything more than dump in the ingredients and turn the knob. If you’re busy, there’s not much better than coming home at the end of a long day and enjoying dinner that’s hot and already made.

Crockpots are also great because they can provide some diversity to your keto menu. If you’ve been on the keto diet for a while, you probably have your go-to meals and snacks that are starting to get tired. Good slow-cooker recipes, (like the ones provided below), can be a great way to break up the monotony and help you keep your diet regimen on track.

Another great benefit of cooking in a crockpot is that it’s like an oven, only better. All those delicious juices stay in the pot, just making your beef, chicken, or pork more tender.

Tips For Low-Carb Crockpot Meals

When your cooking keto in your crockpot, it’s important to remember these tips:

1. Thaw your meat before you put it in the slow cooker. The USDA doesn’t recommend using frozen meat in your crockpot. It’s also important you cook your meat on “low” or “high.” A “warm” slow cooker won’t get hot enough to cook your meal to a safe temperature.

2. Be aware that high-protein meals are not necessarily “ketogenic.” This happens a lot–, especially in the fitness industry. High protein does not equal high fat. A ketogenic diet is, more than anything, a high-fat diet. That means, if your crockpot recipes are mostly meat, it’s important you make some high-fat additions (avocado, cheese, etc.) to the meal.

3. Fatty, tougher meats cook really well in crockpots. (Fat is good!) When you shop for meat, look for short ribs, pot roasts, and lamb shanks.

4. Cook your meat on top of any vegetables.

For keto recipes, make sure you check the carbohydrate count of any of the ingredients. Some things, such as ketchup, barbeque sauce, or teriyaki sauce contain more carbohydrates than you might think.

Keto Crockpot Chicken Wings Recipe

Having the neighbors over to watch the game? No need to worry about sticking to your diet. These chicken wings are ridiculously easy to make and are sure to be a crowd fave.

Ingredients

• 4 lbs chicken wings or drumettes
• 1 tsp salt
• 1/2 tsp pepper
• 1/2 cup melted butter
• 6 cloves minced garlic (or 1 tbsp garlic powder)
• 1 cup shredded Parmesan cheese

Directions

1. Place chicken wings in the slow cooker. Sprinkle with salt and pepper.
2. In a small bowl or saucepan, stir together melted butter and garlic.
3. Pour the butter and garlic over chicken wings. Stir to coat.
4. Cook wings in the slow cooker on High for 3 hours.
5. In the last 15 minutes turn the oven to Broil.  Line a sheet pan with aluminum foil and grease well. 6
6. Place chicken wings on the pan. Broil for about 5 minutes on each side.
7. Remove the garlic chicken wings from the oven and sprinkle (liberally) with parmesan cheese.
8. Return wings to the oven until cheese is melted.
9. Remove from oven, serve, and eat up!

Keto Crockpot Spicy Slow-Cooker Short Ribs Recipe

Decadent and rich, these short ribs are
definitely something you can serve to guests and impress them. The spiciness of
this dish can be up to you. Add as much or little red pepper flakes as you
like. To make this a full meal, we suggest serving the short ribs over roasted
vegetables

Ingredients

• 2 lbs. beef short ribs
• 3 oz cream cheese softened
• 1/2 cup beef broth
• 2 cups white mushrooms
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp black pepper
• 1 tsp red pepper flakes (or more if you like spicier food)

Directions

1. In a skillet, brown beef short ribs.

2. Mix together cream cheese, mushrooms, beef
broth, and spices. Pour into crock pot. 

3. Place beef short ribs on top of the mixture in
the slow cooker.

4. Cook on low for 6-8 hours, gently mixing every
1-2 hours.

Keto Crockpot Teriyaki Steak Recipe

Just because you’re on the keto diet, doesn’t mean you don’t get
to enjoy some of your favorite Asian-restaurant foods. This recipe is fantastic
served over veggies, Asian slaw, or cauliflower rice.

Ingredients

• 1 1/2 lbs flank or
  sirloin steak
• 1/3 cup brown sugar or sugar substitute
• 1/4 cup water
• 1/4 cup soy sauce (or
  coconut aminos, but look at the carbs)
• 2 tbsp sesame oil
• 3 cloves garlic,
  minced
• 1/2 tsp ground ginger
• 1/4 tsp red pepper
  flakes
• 1/4 tsp xanthan gum
• 2 green onions, thinly
  sliced
• Sesame seeds

Instructions

1. Slice the beef thinly and place in the slow
cooker.
2. In bowl whisk brown sugar substitute, water, soy
sauce, sesame oil, garlic, ginger, and red pepper flakes. Pour over beef.
3. Cook on low for 4 to 6 hours, OR high for 2 to
3 hours.
4. When the beef has finished cooking, spoon some
of the broth out of the pot into a small bowl. Whisk in xanthan gum until
combined and pour back into the pot and stir to coat.
5. Sprinkle beef with chopped green onions and
sesame seeds.

Keto Crockpot Chicken Fiesta Soup Recipe

This soup is so tasty you’ll forget you’re on any kind of diet. It’s creamy, full of juicy chicken, and will impress even your picky eaters. It even has the extra benefit of collagen from the bone broth! If you need some extra fat in your daily macro count, throw in some chopped avocado to the soup.

Ingredients

• 1 1/2 boneless, skinless chicken (thighs or breastwork best)
• 15.5 ounces chunky salsa
• 15 ounces of chicken bone broth
• 8 ounces shredded Monterey or Pepper Jack

Directions

1. Place chicken pieces in crockpot.
2. Pour salsa, bone broth, and cheese on top of the chicken.
3. Cook on high 3-4 hours or low 6-8 hours.
4. Remove chicken pieces and shred. Return to crock.
5. Serve hot. Add avocado or extra cheese, as desired.

The post The Best Keto and Low-Carb Crockpot Recipes for 2019 appeared first on Onnit Academy.

What Are the Benefits of a Diet consisting of Low Carb, High Protein Recipes?

The beauty of life is we are all different. This also accounts for the at-times frustration of finding the best diet for you. 

Every. Body. Is. Different. 

A simple blood sugar or genetic test can tell you how you process carbohydrates, glucose at its simplest form. Some people are more insulin sensitive, meaning one would require less insulin to lower blood sugar levels (good). While some are more insulin resistant, the body’s cells don’t respond normally to insulin, causing a build of glucose in the blood (bad).

A low-carb, high-protein diet can be an effective lifestyle approach for those looking to lose weight, gain lean muscle, and even therapeutic approaches for some conditions. Distinguishable from the ketogenic diet, a low-carb, high-protein diet allows more carbohydrates from whole food sources, more protein from plant and animal sources, and decreases the need for high-fat consumption.

According to Chris Kresser, M.S., L.Ac., “both the research and my clinical experience suggest that low-carb diets can be incredibly effective therapeutic tools for certain conditions.

Whether you’re aiming to include more whole foods, shape up for summer, or to feel overall better consuming fewer carbohydrates, these low-carb high-protein recipes

What Foods Can I Eat, What Are Foods to Avoid, What’s Good for Snacking

PROTEIN TO EAT

• Poultry
• Fish
• Red Meat
• Some Dairy; including eggs, cream, cheese
• Non-Starchy Vegetables: leafy greens, zucchini, squash, broccoli, cauliflower, peppers, onions, most vegetables are allowed and encouraged
• Certain fruits: lemon, lime, tomato, avocado, coconut (berries are your lowest sugar options and can be included moderately)

HEART-HEALTHY FATS TO EAT

• Oils: avocado oil, coconut oil, extra virgin olive oil, butter, ghee; stick to unrefined and organic whenever possible
• Avocado
• Nuts and seeds
• Dairy: Egg yolks, raw cheese, organic cream

CARBOHYDRATES (FROM VEGETABLES) TO EAT

• While vegetables are technically considered a carbohydrate, they are very low on the glycemic index and carbohydrate scale. Most vegetables are allowed and encouraged with the exception of some starchy vegetables like white potatoes. Lower glycemic carbohydrate-rich root vegetables like sweet potatoes and beets can be consumed in moderation.

PROBIOTIC-RICH FOOD TO EAT

• Fermented vegetables, like kimchi or sauerkraut 
• Fermented tea, like a low-sugar kombucha
• Unsweetened Greek or Skyr yogurt should be limited, but is OK in moderation

LIQUIDS TO EAT

• Coffee, cold brew 
• Unsweetened teas
• Unsweetened flavored or unflavored soda and mineral waters

CONDIMENTS TO EAT

• Unsweetened BBQ, ketchup, mustard, mayo and vinegars

CARBOHYDRATES TO AVOID

• Processed sugars: candy, chocolate, cookies, cakes, soda, fruit juice, energy drinks, high fructose corn syrup
• Grains: pasta, bread, oats, rice, quinoa, ancient grains
• Fibrous Starches: potatoes, sweet potatoes, corn
• Beans and legumes: chickpeas, black beans, kidney beans, lentils, edamame, peas 
• Fruit: most fruit should be limited, berries, orange, and apple have lower sugar content, so these can be consumed in moderation. Tropical fruits like banana, pineapple and mango have a high sugar content should be avoided. 
• Alcohol: no cocktails, sugary mixers, wine and beer. Liquor in moderation.
• Dairy: milk and yogurts tend to be higher in sugar and should be limited.

PROCESSED OILS TO AVOID

• Hydrogenated oils like vegetable oil, peanut oil, corn oil, cottonseed oil
• Canola oil, unless organic

BEST SNACKS TO EAT

• Raw veggies dipped in avocado-oil based dressings like Primal Kitchen 
• Flax crackers with goat cheese and prosciutto
• Raw cheese with antibiotic-free, natural deli meat 
• Soft-boiled eggs
• Smoked salmon over almond-flour cracker smeared with organic cream cheese
• Tuna fish salad on cucumber slices
• Nuts and seeds, preferably dry roasted to avoid consumption of hydrogenated vegetable oil and canola oil
• Energy bites, without added sugars or oats
• Low-sugar protein shake; thicken with frozen avocado, frozen cauliflower, frozen coconut meat, unsweetened acai.

Easy, Great-Tasting Low Carb High Protein Recipes & Meals

Breakfast: Cauliflower Hash with Sausage and Peppers

Yields: 2 servings
Difficulty: Easy 
Cook Time: 20 minutes

Ingredients

1 ½ cups cauliflower, chopped (about ½ small head)
3 tbsp. avocado oil
2 bell peppers, thinly sliced 
¼ small red onion, thinly sliced 
2 spicy chicken sausage*, diced
4 large eggs, pastured
1 teaspoon hot sauce of choice*
Salt and pepper, to taste
*Look for USDA organic, uncured, and nitrate-free when possible
**We used Cholula’s Chipotle hot sauce

Instructions

1. Preheat oven to 400-degrees Fahrenheit.
2. Spread bite-sized cauliflower onto a microwave-safe plate, cover with a paper towel and heat for 3 minutes, until lightly steamed but slightly undercooked.
3. Meanwhile in a large cast-iron skillet, heat two tablespoons oil on high heat. When lightly smoking, add the cauliflower pieces and diced sausage. 
4. Cook and toss occasionally to brown on half the sides, about five minutes. Add in the bell peppers and onions, and continue to cook and char on some side for about five more minutes. Add in the hot sauce. Season with salt and pepper.
5. Make four wells in the mixture and carefully crack one egg into each well. Cook in the oven for three to four minutes, or until the whites are set, but the yolks are still slightly runny. Serve immediately.

Lunch: Smoked Salmon Nicoise Salad

Yields: 2 servings
Difficulty: Easy 
Cook Time: 20 minutes

Ingredients

½ pound smoked Scottish salmon, preferably wild-caught
3 large eggs, pasture-raised
1 cup haricots verts (thin green beans)
1 cup frisee or butter lettuce
¼ cup shaved radish
¼ cup niçoise olives pitted
1 tbsp. capers, drained
1 tbsp. shallot, sliced
½ lemon, juice, and zest
¼ orange, juice, and zest
3 tbsp. extra virgin olive oil 
Sea salt, to taste 
Black pepper, to taste
Fresh dill, to garnish 

Instructions

1. In a medium pot, bring salted water to boil.
2. Boil green beans for about two minutes. Using a slotted spoon, transfer to a bowl of ice water. Chill until cold, about 3 minutes. Transfer to paper towels and pat dry. 
3. In the same pot, bring water back to a boil. Add the eggs when water is boiling. Time for exactly six minutes, which is the perfect soft boil. Transfer to an ice bath for 3 minutes, then peel while still warm under running water to prevent the shell from sticking to the white. 
4. For the vinaigrette, add the olive oil, lemon juice, zest, orange juice, zest, capers, shallot, salt, and pepper to taste. Whisk to combine.
5. Half the eggs lengthwise. Break the salmon into large flakes with a fork. Shave radish on a mandolin. 
6. Assemble the plate. Frisee or lettuce on the bottom. Drizzle half the dressing. Top with the salmon, halved eggs, olives, radish slices, and green beans. Top with remaining dressing. 

Dinner: Chicken and Bacon Caesar Spaghetti Squash Boats

Yields: 4 servings
Difficulty: Easy 
Cook Time: 55  minutes

Ingredients

1 spaghetti squash
2 chicken breasts, look for USDA organic and pasture-raised 
4 slices bacon, look for uncured, nitrate-free 
2 tbsp. avocado-oil-based Caesar dressing*
½ cup shaved Parmesan and Asiago Cheese, plus ¼ cup for top
¼ cup Pork Panko “breadcrumbs”
Chopped parsley, garnish (optional)
*We used Primal Kitchen Caesar dressing for this recipe.

Instructions

1. Preheat oven to 425-degrees Fahrenheit. Make sure you have at least two racks: one for the spaghetti squash and one for the bacon.
2. Half the spaghetti squash lengthwise, remove the seeds, lightly coat with avocado oil, salt, and pepper. Place flat side down on a rimmed baking sheet. Roast for 40 to 45 minutes, or until it can be easily pierced and shreds easily with a fork. Be careful to not overcook because it will turn less spaghetti-like and more mushy. 
3. Arrange the bacon slices in a single layer on another rimmed baking sheet. Roast for 10 minutes, or until crispy. Chop into small bit,  and set aside.
4. While the squash and bacon is cooking, heat a cast-iron greased lightly with avocado oil to medium-high heat. Pat dry the chicken breasts, and season with salt, pepper, and garlic powder. When the cast-iron is hot, cook the chicken breasts for about 6 to 8 minutes on each side. Set aside to cool before chopping. Chop into bite-size pieces. 
5. When the spaghetti squash is done and has cooled enough to handle, hold the bottom for stability with one hand and with the other hand shred with a fork. Try to not break the skin because you’re going to use for serving.
6. Raise the oven temperature to broil.
7. Transfer the spaghetti squash to a large mixing bowl, and add in the Caesar dressing, cheese, chopped chicken, and chopped bacon (reserve 2 tbsp. for garnish). Toss to combine, and transfer back into the squash “bowls.” 
8. Sprinkle ¼ cup of the cheese on top, 2 tbsp. bacon crumbles, and Pork Panko. Broil for 1-3 minutes, or until golden brown on top. Garnish with chopped parsley if desired. Enjoy! 

Snack: Chocolate Peanut Butter Energy Bites

Yields: 15  bites
Difficulty: Easy 
Prep Time: 10 minutes
Set Time: 10 minutes

Ingredients

½ cup Creamy Peanut Fat Butter
¾ scoop vanilla grass-fed whey protein powder
3 tbsp. Lily’s Stevia-sweetened dark chocolate chips
¼ cup unsweetened shredded coconut, plus 1 tbsp. extra for rolling
3 tbsp. flax meal of ground flax seed
3 tbsp. hemp seeds

Instructions

1. Add all ingredients except for 2 tbsp. shredded for rolling (optional) to a medium mixing bowl.
2. Mix with {clean} hands until fully combined. It should be malleable and soft but hold together easily without it sticking to your hands. 
3. In a small bowl, add the shredded coconut for rolling. Cacao powder would work well here too. Take a quarter-size amount, and roll into a ball, then dip into the coconut, and place in a Tupperware or plate to set in the fridge for 10 minutes. They’ll keep well in the fridge for up to one week.

Dessert: Coconut Protein Popsicles

Yields: 4 popsicles
Difficulty: Easy 
Prep Time: 5 minutes
Freeze Time: 4-6 hours

Ingredients

10.8 oz canned organic coconut cream
¼ cup unsweetened shredded coconut 
1 scoop grass-fed vanilla whey protein powder 
⅛  tsp. Himalayan Salt

Instructions

1. Add all ingredients to a blender. Pulse until incorporated. 
2. Pour into popsicle molds, and keep in the freezer until set, about 4-6 hours. 

The Ultimate Meal Plan Containing Low Carb, High Protein Recipes

DAY 1

Breakfast: Sausage and Egg Breakfast Skillet
Lunch: Smoked Salmon Nicoise Salad
Dinner:  Chicken and Bacon Caesar Spaghetti Squash Boats
Snack: Chocolate Chip Coconut Almond Energy Bites 
Dessert: Coconut Protein Popsicles

DAY 2

Breakfast: Eggs Benedict (sub-English muffin with low-carb biscuit*)
Lunch: Kimchi Ceviche
Dinner: Bison Marinara Over Zucchini Noodles
Snack: Keto Mint Chip Protein Shake
Dessert: One spoonful Chocolate Hazelnut Fat Butter

DAY 3

Lunch: Cucumber sushi rolls (no rice) 
Dinner: Turkey Cauliflower Burger (sans the bun)
Snack: Cinnamon Bun Fat Bombs (add 1 scoop grass-fed vanilla whey protein + 1 tbsp. unsweetened almond milk to the batter) 
Dessert: Collagen Peanut Butter Cups

DAY 4

Breakfast: Overnight N’Oats (add 1 scoop grass-fed vanilla whey protein) 
Lunch: BLT Chicken Salad Stuffed Avocado 
Dinner: Big-Ass Salad
Snack: 2 soft-boiled eggs sprinkled with Trader Joe’s “Everything But Bagel” seasoning, sliced raw veggies like cucumber and bell peppers with lemon and sea salt
Dessert: Avocado Pudding (sub maple syrup for monk-fruit-sweetened maple syrup by Lakanto)

DAY 5

Breakfast: 1 Acai Peanut Butter Cup Protein Shake
Lunch: 2-4 Buffalo Chicken Lettuce Wraps
Dinner: 1 serving Keto Open-Face Elk Patty Melt
Snack: ¼ cup Sweet & Savory Granola Mix (sub maple syrup with monk-fruit-sweetened maple syrup by Lakanto)
Dessert: 2-3 squares Lily’s Stevia-Sweetened Chocolate Bar 

The post The Best Low Carb High Protein Recipes, Meals, & Snacks appeared first on Onnit Academy.

Low-carb diets have been found to be a healthy option for weight loss and heart-health. Low-carb diets are also great for putting limits on those bags of potato chips you’ve been KOing at night. (Some of us need hard-and-fast rules and that’s okay.)

You don’t have to go super low carb in order to see the benefits. Don’t worry about going all-out Keto. Instead, fill your diet with healthy proteins and fats, and fibrous fruits and veggies.

Being consistent with these types of meals will help you reach your weight-loss and fitness goals. Plus, enriching your diet with more nutrient-dense foods will improve your overall health and immunity. Wins all around.

What Are The Most Filling Low Carb Foods?

Luckily, low-carb foods lend themselves to being filling. Low-carb foods mean they’re usually high in fat, protein, or both. Both protein and fat help make you feel fuller because they regulates your appetite by controlling hormones that make you feel hungry.

High-fiber vegetables are also great for keeping you full because fiber digests very slowly, so food actually stays in your stomach longer.

Some great choices for low-carb, filling foods are:

Avocado

Avocado is the king of low-carb foods. This high-fat fruit is also fibrous and can be added to pretty much anything—from smoothies to steak— for flavor and calories.

Eggs

Eggs are a great choice because they’re almost carb-free and contain a variety of healthy nutrients that keep your brain healthy. Worried about your cholesterol? Don’t be.

Meat (Beef, Chicken, Pork, Salmon, Trout)

For those who are going low-carb, it’s important to vary the types of meat you eat. Adding salmon, trout, and other fish to your diet is a great way to get Omega-3 Fatty Acids into your diet. Beef, chicken, and pork are also virtually without carbohydrates.

Fibrous Veggies and Fruit

Fibrous veggies and fruit, such as broccoli, kale, and berries are excellent choices for low-carb eaters. If you’re trying to go “keto,” however, you’ll need to watch how much fruit and vegetables you eat because they also contain carbohydrates.

Almonds

Almonds and other nuts such as cashews are perfect for snacks. They contain a low amount of carbs, lots of fiber, and are easy to carry around.

Greek Yogurt and Cheese

If you digest dairy okay, cheese and yogurt are excellent low-carb options. Yogurt is great for a bedtime snack because it contains casein protein, which is slow-digesting.

Easy Low-Carb Dinner Ideas with Meat

These are some easy, tasty low-carb dinners to make. They’re great not only for those small, family dinners, but impressive if you want to invite guests!

Chicken Zucchini Boats

Ingredients

3 Zucchinis
Cooking Spray
3/4 lb. chicken breast, shredded
2 tbsp olive oil
1/4 tsp Italian seasoning
1/4 tsp garlic salt
1/4 tsp ground black pepper
3/4 cup marinara sauce
½ cup Italian cheese mix

Instructions

1.Preheat oven to 400°F. 

2. Cut the zucchini in half lengthwise, then use a spoon or melon baller to scoop the flesh and seeds out.

3. Place zucchini in a baking dish and lightly coat with cooking spray. Place in the preheated oven for 15 minutes, or until the zucchini gets tender.

4. While zucchini is cooking, heat olive oil in a large non-stick skillet over medium-high heat. Add the chicken and seasoning.

5. Cook until the chicken is cooked through. Add marinara sauce and cook for an additional 2 minutes, stirring occasionally.

6. Scoop the chicken mixture into the zucchini boats and top with cheese. Return the zucchini boats to the oven until the cheese melts.  

Steak Salad with Balsamic Dressing

Ingredients for dressing

1/4 cup balsamic vinegar
1/4 cup olive oil
2 teaspoons lemon juice
1/4 teaspoon dried thyme
1/4 teaspoon salt
1/8 teaspoon black pepper

For salad

1 beef flat iron steak or top sirloin steak (3/4-1 pound)
Salad greens
4 radishes, sliced
1/2 avocado, sliced
¼ cup almonds, crushed  

Directions

1.To make dressing, whisk vinegar, olive oil, lemon juice, thyme, salt and pepper

2. Marinade steak with ¼ cup dressing (keep the rest). For best results, allow to marinate in the refrigerator for at least 8 hours.

3.Cook steak as desired. Let stand for 5 minutes and then slice.

4. To serve, plate greens and top with steak, radishes, avocado, and crushed almonds. Dress with reserved dressing.

Easy Low-Carb Dinner Ideas with Seafood

If you’re trying to add more seafood in your diet, these delicious low-carb dinners are just the ticket.

Lemon Garlic Shrimp and Asparagus

Ingredients

Cooking spray
1 lb. asparagus
2 tbsp olive oil
4 cloves minced garlic
Salt
Black pepper
1-1/2 pounds uncooked shrimp, peeled and deveined
Juice from ½ lemon
1 tsp paprika
3 tablespoons butter

Directions

1.Preheat oven to 400 degrees. Line a baking pan with parchment paper or tinfoil and spray with cooking oil

2.Place asparagus on baking pan and drizzle with 1 tbsp olive oil. Sprinkle with garlic, salt, and pepper, and toss. Place in a layer on one side of the pan

3.Bake in oven for about 5-7 minutes, or until tender

4. Remove asparagus from oven and place shrimp on the pan. Coat shrimp with olive oil, salt, pepper, paprika, and lemon juice. Top asparagus and shrimp with butter.

5.Roast in oven until shrimp is cooked.

Salmon with Mushrooms and Peppers

Ingredients

3 tablespoons unsalted butter
1 white onion, thinly sliced
2 red or yellow bell peppers, sliced  
1/2 lb. oyster* mushrooms, sliced
2 garlic cloves, minced
1/4 cup dry white wine
1/4 cup finely chopped flat-leaf parsley
Salt and pepper, to taste
1 tbsp olive oil
6 salmon fillets

Directions

1. In a large skillet, melt butter. Add the onion, stirring continually, and cook until softened. Add bell peppers and cook until softened. When peppers are cooked, add the mushrooms, garlic, and wine. Stir occasionally, for about 7-9 minutes, or until the mushrooms are starting to brown. 

2. Add parsley, salt and pepper. Cover and turn heat to low.

3. Heat another large skillet until it’s hot. Coat skillet with olive oil. Season salmon with salt and pepper and add them to skillet, skin-side up.

4. Cook salmon until desired doneness.

5. To serve, spoon mushrooms and peppers onto plate and top with salmon.

Easy Low-Carb Dinner Ideas for Vegetarians

If you’d like to go low carb and you’re vegetarian, or if just want to give your meatless Mondays a little more flavor, try these!

Mozzarella Spaghetti Squash

Ingredients

1 spaghetti squash, seeded
2 tbsp olive oil
3/4 cup onion, chopped
3 cloves garlic, minced
1/2 cup light sour cream
3 ounces cream cheese
3/4 cup grated parmesan cheese
3-4 cups baby spinach
1 1/4 cups canned artichoke hearts, chopped
Salt and pepper
3/4 cup grated mozzarella cheese

Directions

1.Place spaghetti squash in a microwave safe dish, cut-side down. 

2.Pour 1/2 inch of water in the dish, then cover with plastic wrap and microwave until soft, about 10 minutes. 

3. Remove and let cool slightly, then with a fork, scrape up the strings from the squash, but don’t remove strings.

4. In a pan, heat olive oil over medium heat and add onion. Cook until tender, 5-8 minutes. Add garlic and cook until fragrant, about 60 seconds.

5. Add sour cream, cream cheese, and half of the parmesan cheese. Stir until mixture is smooth. Finally, stir in spinach and artichoke hearts. Cook until the spinach has wilted. 

6. Pour half of the mixture into each spaghetti squash half and gently stir with the spaghetti strings. Once combined, top with mozzarella and the remaining parmesan. 

7. Place under the broiler for a few minutes, or until the cheese is melted and slightly browned.

Veggie Stuffed Mushrooms

Ingredients

4 large portabella mushrooms
2 tbsp olive oil plus more for coating the mushrooms
1 yellow onion, diced
2 medium zucchinis, diced
1 roasted red pepper, diced
5 sun-dried tomatoes chopped
2 cloves garlic, minced
1 large handful spinach
1 pinch dried oregano
1 pinch dried thyme
1 pinch crushed red pepper flakes
Black pepper, to taste
1/4 cup dried breadcrumbs (gluten-free if needed)
1/4 cup grated parmesan
1/4 cup shredded mozzarella

Directions

1. Preheat your oven to 375 degrees. Line a sided baking sheet with parchment paper or tinfoil.

2. Remove the stalks and scoop the gills out of the inside of the mushrooms, and rub each with a bit of olive oil. Set mushrooms on the baking sheet, stalk side up.

3. In a sauté pan over medium high heat, sauté onions and olive oil. Add zucchini and cook until softened. Next, add red pepper and tomatoes and cook for a few more minutes.  the onions have become translucent and soft, add garlic and spinach.

4. When the spinach has wilted, remove the pan from heat. Add the remaining ingredients: oregano, thyme, red pepper flakes, salt and pepper, breadcrumbs, and cheese.  Stir.

5. Stuff each mushroom with a quarter of the mixture.

6. Bake for about 35 to 40 minutes. If desired, top each mushroom with a little more cheese and return to oven until cheese is melted.

Macro Tips to Keep in Mind with Your Easy Low Carb Dinner Ideas

When eating low-carb, there are a few important things to remember. First, it can be easy to go over on your calories because fat is so calorie-dense.  Fat has 9 calories per 1 gram. Protein and carbs, on the other hand, have 4 calories per 1 gram. So, if you’re replacing the same volume of your usual carbohydrate sources with fat, you’ll be eating more than twice as many calories.

Smothering everything in cheese because it’s “low carb,” is probably the wrong mentality. Instead, have a general idea of how many calories you should be eating and match your macronutrients to that calorie load.

Another good thing to remember is that fiber is your friend. If you want to count your carbohydrates, you can subtract the grams of fiber from the total number of carbohydrates. So, for example, a cup of raspberries has 15 grams of carbohydrates, but 8 grams of fiber. So, the net carbohydrate count for a cup of raspberries is only 7 grams.

Finally, if you like to work out hard, try to time your carbohydrates before and after your workout. Your body will need those carbs to perform well, no matter if you’re trying to lose weight, build muscle, or win a Brazilian Jiu-Jitsu tournament.

The post Easy Low Carb Dinner Ideas for 2019 appeared first on Onnit Academy.

Unfortunately, when I discovered a corn cross-reactivity with gluten, tacos became bowls and sort of lost their magic. While trying to figure out how to start incorporating plantains into my diet, I accidentally discovered this little gem of a recipe.

The beauty of these tortillas is that the majority of the starch in them is colon-friendly resistant starch from green plantains. (Cooking green plantains increases the resistant starch content). Resistant starch is important because it feeds colonic bacteria, has shown protective properties against colon cancer, and has shown to be helpful in controlling blood sugar, especially in those with Type 2 Diabetes! (We’ll be posting on resistant starch soon)!

Anyway, the flavor was amazing; not too sweet and a nice complement to the spiciness of the slaw. All of my Tex-Mex nights will now include plantains! Please click on the picture for the full recipe, and DO comment if any of y’all try these!

Tortilla Ingredients

See website link for gorilla ingredients and instructions
Changes I made:

• Lard for coconut oil
• Chipotle for chili powder
• Added Mexican oregano

Filling Ingredients

• Use any meat you’d like with Mexican spices like cumin, coriander, chipotle powder! I used chicken for this recipe, but sweet and spicy pulled pork would probably be amazing with the plantain flavor!

Slaw Ingredients

• 1/2 head organic purple cabbage, shredded
• 1 cup organic cilantro, diced
• 1/2 jar organic Aji Amarillo Chili Paste
• 1/2 jar organic pickled jalapeños (depending on your spice level)
• 1/8th cup Bragg’s organic apple cider vinegar
• 2 Tbs organic coconut nectar (depending on sweetness level)
• 1 Tbs organic cumin
• Combine sauce ingredients and pour over cabbage and cilantro mixture

ENJOY!!!

The post Plantain Tortillas with Spicy Cabbage Slaw Recipe appeared first on Onnit Academy.