Jack-O-Guac

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Yield:	8 servings
Difficulty:	Easy
Prep Time:	20 minutes

Here's another wonderful way to eat avocados...

Ingredients:

• 4 ripe avocados, pit & skins removed
• ¼ tsp. Onnit Himalayan salt
• 1 tomato, chopped
• ½ red onion, finely diced
• 2 tbsp. cilantro, finely diced
• 3 limes, juiced
• Seasoning to taste: chili powder, cayenne pepper, garlic powder
• 2 large orange bell peppers
• Blue corn chips*
• Fried pork rinds, keto option**

Directions:

1. In a large mixing bowl, add the avocado meat, tomato, onion, cilantro, lime juice, salt and seasonings. Mix with a fork until desired consistency is achieved. I’m a big fan of chunky guacamole, so I’ll keep some nice chunks of avocado in there, which happen to make this faux pumpkin barf look that much more real!
2. Take one large bell pepper, and carefully slice off the top and remove the seeds and membranes from center. Carve out the eyes and mouth with a small paring knife or a small carving knife. Make a greater than sign “>” for the left and a less than sign “<” for the right eye. For the mouth, cut a large “U” shape at the bottom of the bell pepper.
3. Using a spoon, add the guacamole to the inside of the carved bell pepper and add what’s remaining to appear like it’s pouring out of the mouth on the serving platter. Serve with sliced bell peppers, blue corn chips, and pork rinds (if a crunchy keto option is desired). Serve immediately.

Notes:

*We bought Jackson’s Honest Blue Corn Tortilla Chips slow-cooked with coconut oil from Whole Foods Market. **We bought 4505 Chicharrones Jalapeno Cheddar fried pork rinds.

Black Blood Witches’ Brew

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Yield:	12
Difficulty:	Easy
Prep Time:	10 minutes

Because adults should be able to enjoy Halloween too.

Ingredients:

• 3 bottles dark red blend wine*
• ¾ cup brandy
• ½ cup organic orange juice
• 3 blood oranges, sliced
• 2 blood oranges, juiced
• 3 cups frozen blackberries
• 2 cups black grapes
• Spider charcoal ice cubes, optional
• Dry ice, optional

Directions:

1. Add the wine, brandy, orange juice, and fruit to a large pitcher. Mix together with a spoon and keep in fridge for 4 hours or overnight to let the flavor to develop.
2. When ready to serve, add to individual glasses or large caldron. Add dry ice to the caldron for the “smoky” witches’ brew effect. Wear gloves handling or do not touch the dry ice directly. It will burn your hands! Also, dry ice only keeps in standard temperature freezers for less than a day (I learned this the hard way). So buy it the day of serving. If adding dry ice to the individual glasses, note that you can consume only once the dry ice has melted. If it touches your mouth, it will burn your precious lips and that’s not a cute look. To break into smaller ice “cubes” I added it to a plastic bag, sealed it, and slammed it against the floor. Probably not the most professional means, but hey, it works. But remember, protect your hands and skin! We recommend not doing this around children.
3. If using charcoal spider ice cubes, add to individual serving glasses or toss into the caldron. Simply mix one scoop of charcoal with 6 fl. oz. water and add to spider molds. Freeze until set, about 5 hours.
4. Enjoy responsibly 🙂

Notes:

*We used Menage a Trois Midnight, dark red blend

Purple Monster Mash

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Yield:	6-8 servings
Difficulty:	Medium
Prep Time:	15 minutes
Cook Time:	30 minutes
Total Time:	45 minutes

Ingredients:

• 4 purple sweet potatoes, washed, peeled & quartered
• ½ cup potato water*
• ½ cup beef bone broth**
• 2 black olives
• 2 green olives
• 4 tbsp. goat cheese
• ¼ beet, boiled & peeled
• ¼ cup rendered herbed ghee (recipe with steak below)
• 1-2 tsp. Himalayan salt, plus more for boiling

Directions:

1. Bring a large pot of water to boil, heavily salting the water prior.
2. Add the purple potatoes and beet to water. Cover and boil for about 25 minutes, or until you can easily pierce it with a fork.
3. Drain, but make sure to save ½ cup of the water to add back to the mash. Set aside the boiled beet. Add the saved water, bone broth, salt, and herbed ghee to the potatoes. If you prefer a sweet fall flavor, see the notes below. Mash using an electric mixer.
4. I would recommend kitchen gloves for this portion (I learned the hard way). Finely dice the beet into very tiny pieces for the monster mouth. Roll and mold the goat cheese to form the eyes and teeth. Slice the olives for the eyes. Get creative! This part would be fun for the kids, or adults. I love playing with food, especially when I can eat it afterwards...

Notes:

*Saved and set aside when draining the boiled potatoes. **We used Kettle & Fire beef bone broth. ***For a sweeter, fall-inspired flavor, swap the bone broth and ghee for coconut milk. Add ¼ ghee or butter, 1 tsp. ground cinnamon, ¼ tsp. ground cardamom, ¼ tsp. ground cloves, and Sweet Leaf Stevia Drops, vanilla creme flavor.

Bloody Steak with Herbed Ghee

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Yield:	2 servings
Difficulty:	Medium
Prep Time:	40 minutes
Cook Time:	8 minutes
Total Time:	50 minutes

Is there anything spookier than a bloody steak? Yes, there's a lot of things. The truth is, I really just wanted an excuse to eat a delicious steak. Here is my recipe for the perfect seared steak, medium rare of course, with my new favorite herbed ghee that I cook and dip everything in. So freaking good!

Ingredients:

• 2 grass-fed, pasture-raised ribeye steaks
• 2 tbsp. Himalayan salt or Fleur de sol
• Black pepper, to taste
• 1 cup ghee or pastured butter
• 4 garlic cloves
• 10 sprigs fresh thyme
• 3 sprigs fresh rosemary
• 2 tbsp. avocado oil

Directions:

1. Rub each steak with a more coarse salt, like kosher, Himalayan or Fleur de sol. Set aside at room temperature or in the fridge if overnight. Ideally, you want to salt your steak at least 40 minutes prior to cooking. I like ribeye the best for flavor and happiness purposes, but you can use whichever cut tickles your fancy.
2. In a small saucepan on low, add the ghee, fresh herbs on the sprigs, and the garlic cloves--you can keep the skin on because we’re just using for infusion. Let the ghee melt and the flavors develop for 15 to 20 minutes.
3. Preheat cast-iron skillet to high heat. You want it to be smoking hot when you throw on the steaks in order to get the best sear. Cast-iron skillets and fast-searing are both crucial components to a brown crust without overcooking the meat. Make sure you use a high-smoke point oil like avocado oil here. Butter and olive oil have to low of a smoke point and will brown and turn rancid, which is not good for flavor and can produce toxins.
4. Add the steak to the oiled very hot pan. The cooking times will vary based on the thickness of the steak, but I recommend about three minutes per side for 2-inch thick steak. Remove from heat and baste with the herbed ghee or butter, adding the herbs and garlic on top of the steak as you baste to add more flavor. To baste, tilt your pan to the side, which is basically an arm workout considering the weight of a cast-iron skillet, and continue to spoon the ghee on top of the steak to get a more golden crisp. Repeat on the other side. For this Halloween recipe, I like a bloody medium-rare steak, which is about 130-degrees Fahrenheit so make sure you double check with a meat thermometer.
5. Remove the steaks from the pan, and let cool on a cutting board for at least 15 minutes prior to slicing and serving. Serve with additional herbed ghee if you so choose. I like to make extra herbed ghee and save it for cooking other dishes, like adding it to the “Purple Monster Mash” or for scrambling my eggs in the morning. The options are endless!

Ghostly Keto Bites

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Yield:	6 bites
Difficulty:	Easy
Prep Time:	10 minutes
Total Time:	25 minutes

If you're looking for a slightly sweet and rich dessert without any sugar, this is the perfect recipe for you. All you need is four ingredients and almost no cooking skills. Does it get any better than that? Nope. You can easily create an orange creamsicle version by adding one tablespoon of our tangerine dream Joint Oil to the mixture prior to pouring into the molds. This will turn your ghost bites orange, but hey, it's a Halloween color, so it works!

Ingredients:

• ½ cup raw cacao butter
• ⅓ cup raw coconut butter
• 1 tbsp. Onnit Almond Milk Latte Emulsified MCT Oil
• 30 drops SweetLeaf Stevia Drops, vanilla creme flavor
• Ghost silicone molds

Directions:

1. In a small saucepan on medium-low heat, add the raw cacao butter (chips or bar) and coconut butter. Stir until melted and remove from heat.
2. Stir in the Almond Milk Latte EMCT Oil and the vanilla creme (or flavor of choice) Stevia drops.
3. Pour into molds and freeze for 15 minutes, or until hardened.
4. Store in airtight container in the fridge for up to one week.

Electrolyte Creepy Crawler Gummies

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Yield:	approx. 18 gummies
Difficulty:	Easy
Prep Time:	15 minutes
Total Time:	3 hours 15 minutes

These hydrating gummies are fun for the whole family. Too much wine pushed mom and dad over the edge? Looking for a sugar-free treat the kids will enjoy? This recipe will check all your boxes this Halloween. For a more tart flavor variety, squeeze in your favorite citrus juice. You can also switch up the flavor profile by using your favorite organic juice or coconut milk in place of the water.

Ingredients:

• 1 cup water
• 3 scoops Onnit Mineral Electrolytes, lime flavor
• ¼ tsp. of each color, vegetable-based colorants*
• 4 tbsp. grass-fed beef gelatin**
• Bug silicone molds

Directions:

1. In a mixing bowl, add ⅓ cup of cold water and stir in 3 scoops of Onnit Mineral Electrolytes. It will foam at first, but it will settle after a minute or so. Mixing the electrolytes with cold water prior to adding hot water is key, so don’t skip this step.
2. Bring the remaining water (⅔ cup) to a simmer, not a boil. Remove from heat and slowly stir it in the electrolyte mixture, adding the gelatin in between pours.
3. Divide the gelatin-electrolyte mixture into three mixing bowls. Add ¼ tsp. of each vegetable-based colorant to each bowl and stir. We used red, yellow and blue.
4. Pour the dyed mixtures into molds and refrigerate for 3 hours.
5. Once firm, remove from molds and store in airtight container for up to 5 days.

Notes:

*We used India Tree Natural Decorating Colorants purchased at our local Whole Foods Market. You can also make your own natural food dye at home using turmeric, beet, and spirulina. **We used Vital Proteins’ Pasture-raised, Grass-fed, non-GMO Beef Gelatin.

The post 6 Healthy Halloween Recipes appeared first on Onnit Academy.

Makes: 8 popsicles of each flavor
Prep Time: 10 minutes
Freeze time: 5-6 hours
Difficulty: Easy

Summer is here! That means sunshine, pool parties, and lots of sweating. While the first two are exciting, sweat isn’t exactly the most enjoyable thing our bodies produce. We can’t do a whole lot to control your pit stains and mustache bubbles, but we can help you rehydrate afterward. What follows are two recipes—one for kids, and one for their parents only—that help hydration while also providing a tasty, health-conscious dessert or snack.

Coconut Water Is The Key

All-natural coconut water in combination with sodium is one of the best methods of hydration. In 2002, researchers compared plain water, coconut water, and a standard sports drink to determine the best post-exercise rehydration fluid. While all three showed comparable markers of hydration, the athletes were able to drink more coconut water, while the sports drink and water caused upset stomach or a feeling of fullness.

Coconut water is specifically high in potassium, among other trace minerals. The addition of Himalayan salt makes up for the lower content of sodium in coconut water, and provides 84 trace minerals for electrolyte and fluid balance on those hot summer days.

Kid-Friendly Homemade Popsicles

Ingredients

● 28-34 oz. all-natural or fresh young coconut water*
● Fresh berries**
● Himalayan salt

*Look at the ingredient label to make sure it only reads “coconut water” or “pure, virgin coconut water.” You want to avoid anything that says “from concentrate” or any additional sugars or preservatives added. We love Harvest Bay’s All-Natural Coconut Water.

**Feel free to use any fresh, in-season berries of choice. We used fresh, organic raspberries, blueberries, strawberries, and blackberries.

Directions

1. If using strawberries, slice into small pieces to fit in the popsicle molds. Add the berries to fill each mold to the top. This is a fun activity for the kids to do! If the blackberries are too big, just slice those up too. I like to alternate berries to display a stacked variety of colors once it freezes up.

2. Then add the coconut water to fill to the top. Add a tiny pinch of Himalayan salt. Insert a popsicle stick, and freeze for 5-6 hours.

3. When ready to eat, run under warm water for about a minute until it easily pops out.

Adult-Friendly Strawberry Rosé Homemade Popsicles

These pops will make you feel like a kid again, but they contain wine, so they’re for adults only.

Adult-Friendly Homemade Popsicles

Ingredients

● Rosé wine
● Fresh, organic strawberries, stems removed
● Seltzer water*

*We used LaCroix naturally-flavored seltzer water, but any unsweetened seltzer will work here.

Directions

1. In a blender, add 2 cups of rosé wine and 6 fresh strawberries. Blend until combined. There will likely be small strawberry particles remaining, but that’s ok. It looks great frozen.

2. Slice up a few strawberries into a size that will fit your popsicle molds. Add strawberry slices to the tops of each mold (you can add blueberries and raspberries too for more color).

3. Fill ¾ of the mold with the rosé-strawberry mixture. Top the rest off with the seltzer water. Leave a little room for these pops to expand slightly when frozen.

3. Cover with tops, and freeze for 5-6 hours.

The post Homemade Popsicles Perfect for July 4th 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.

It takes serious superhuman willpower to avoid caving during Girl Scout Cookie season. You’ve seen them on the local news. You’re very much aware that it’s that time of the year.

And although you have mentally prepared yourself to just say, “No”, you get lost in the moment as soon as you hear that high-pitched voice asking, “Do you want to buy some cookies?”

Immediately your self control flies out the window and all you can think of is why buying one box – just one – is a great idea:

1. It’s for a good cause.
2. It’s a seasonal item only available eight weeks each year!
3. Those little girls are damn good sales people.

So naturally, it seems like a brilliant idea – especially when you’re leaving the grocery store exhausted and starving after a long day at work and those cute little faces easily twist your arm. Strategy.

Everything is fun and games until you accidentally read the side of one of those bright-colored boxes. Take one second to scan the ingredient label, and you will soon realize that it’s not just an innocent coconut-caramel-chocolate delight.

In reality, it’s a potent combination of sugar, chemicals and strategically hidden trans fat.

Sure, one cookie won’t kill you. But it’s definitely not going to help you. Three Samoas cookies pack 15 grams of sugar, which happens to be the first ingredient. With little to no nutritional benefit, processed sugar is arguably your worst enemy.

It increases your body’s insulin resistance, the prevalence of childhood obesity and the risk for heart disease and type 2 diabetes, to name a few. More evidence is pointing to sugar consumption as one of the main culprits of adverse health conditions.

But let’s not focus on the negative. Life is meant to be enjoyed (delicious food and chocolate included). So we set out to transform that mouth-watering chocolatey-coconut goodness into a nutrient-dense, protein-packed smoothie bowl that will be sure to curb those sweet-tooth cravings with our Samoa Smoothie Bowl.

The Samoa Smoothie Bowl is packed full of a variety of superfoods, so before we get into the recipe let’s look at a few of the ingredients that pack a powerful punch.

Hemp Protein

Hemp is often a staple in the vegan diet because it’s one of the few plant sources of a complete protein; it contains all nine essential amino acids – the building blocks of protein – that the body cannot produce on its own.

Naturally gluten free and lactose free, hemp protein is one of the best supplement choices for strict diets.

It also does not contain any oligosaccharide or trypsin inhibitors, both of which can affect ease of digestion. It’s safe to say, hemp protein will have you waving goodbye to belly bloat and other gnarly smelly odors post-consumption.

Plus, the water-insoluble fiber content promotes healthy and regular bowel movements. So, it’s a win-win.

Although it’s not as protein dense as alternatives like soy and whey, hemp is more readily digested and absorbed by the body because it is predominantly composed of globulin edestrin, which is similar to one that is found in human blood.

Need more convincing? An alkaline-forming food, hemp promotes a balanced pH, it’s grown naturally and sustainably without the need of pesticides or herbicides and it’s an excellent source of omega-3 and -6 fatty acids, vitamins, minerals and antioxidants.

Chia Seeds

A 90’s infomercial turned nutrient powerhouse, the chia seed has come a long way since growing plant afros on clay animal figurines. It has been dubbed a “superfood,” weight loss supplement and beneficial treatment for gastrointestinal disorders.

Despite its recent popularity in the media, chia seeds have been prized for thousands of years dating back to the Mayan and Aztec empires. “Chia” is the Mayan word for strength. And it’s clear why. The health benefits are innumerable.

This high-fiber food slows down digestion allowing your body to absorb more nutrients and helps maintain balanced blood sugar levels, which is particularly beneficial for people with type 2 diabetes. Containing more omega-3 than salmon, sardines and flaxseed, chia has been shown to decrease low-density lipoprotein (LDL a.k.a. the bad) cholesterol levels, blood pressure and improve metabolic functions.

One of the most unique attributes of this tiny black seed is its ability to form a gelatinous substance called hydrophilic colloid when it comes in contact with liquid, which helps maintain the integrity and health of the gastrointestinal (GI) tract.

Chia seeds can absorb more than 12 times their weight in water. This helps keep your cells hydrated, maintain electrolyte balance and makes you feel full by literally expanding in your stomach. However, take note: do not consume too much in one sitting.

The ensuing stomach ache is not worth it, peeps. Just take my word for it.

Cacao

Commonly confused with cocoa, cacao is the less-processed version with a slightly different spelling.

Cacao, in its unprocessed state, contains more than 300 phytochemicals, and has some incredible health benefits. Most notably, it is one of the richest dietary sources of phenolic antioxidants and magnesium.

Research has shown that cacao can reduce the risk of diabetes by increasing insulin resistance, protect nerves from injury and inflammation, protect the skin from oxidative damage from UV radiation and has shown positive effects on satiety, cognitive function and mood.

Chill, bro. Before you go reaching for that Snicker’s bar, it’s important to know most processed chocolate candy bars contain only 10 percent or less cacao because of the added sugar, milk solids and additives.

The amount and integrity of the phytochemicals greatly decrease during manufacturing, exposure to oxygen and alkalinization. At the mainstream candy bar level, the health risks, like weight gain and blood sugar spikes, outweigh the intrinsic benefits of cacao.

Our advice: Reach for chocolate that is at least 65% cacao or higher when those cravings kick in. Or better yet, throw 100% cacao powder or nibs and add fruit or a natural sweetener like stevia in your next sweet treat to turn down the bitterness and reap the most nutritional benefits.

Coconut

Coconut is one of the most versatile fruits with incredible nutritional benefits. Anything that you can use for cooking, eating and beautifying is OK in my book.

Walk through the the supermarket and you’ll see coconut derivatives everywhere: coconut oil, coconut sugar, coconut butter, coconut milk, coconut flour, coconut water, coconut creamer, coconut-based shampoo; the list goes on.

Coconut water is a great option for a natural, dye-free sports drink as it contains more minerals and electrolytes than mainstream brands. Just one cup of coconut water delivers 10 percent of your daily recommendation for potassium.

For optimal post-workout hydration, add Himalayan salt to your not-from-concentrate coconut water.

Research has shown that sodium-enriched fresh young coconut water is as effective as commercial sports drinks for rehydration post-exercise with reportings of less upset stomach and greater quantity consumed.

Best part: There’s no extreme sugar spike and subsequent crash. Coconut milk and creamer are also great alternatives for coffee, smoothies and protein shakes for those who are lactose intolerant, vegan or Paleo.

In terms of food, coconut flakes, meat, butter, oil and flour are all fantastic for adding flavor, fiber and texture to meals and snacks.

Naturally gluten free, coconut-food derivatives offer nutrient-rich thickening agents and can withstand medium-heat temperatures.

The oil in coconuts contains Medium-Chain Triglycerides (MCTs), which are utilized by the body for quick energy production, are rapidly metabolized and help stabilize blood sugar levels.

We recommend using an unrefined, cold-pressed coconut oil for cooking. Lather a little in your hair and skin while you’re at it and supplement with MCT oil in your next protein shake for improved cognitive function.

Despite the favorable research, this subtly sweet fruit has caused its fair share of debate among health experts.

Sure, it’s a naturally high-fat food with 87-percent saturated fat, but coconut consumption has been shown to increase high-density lipoprotein (HDL a.k.a. the good) cholesterol levels, which is ideal.

Some experts have cautioned people with hypertension and cardiovascular issues to limit coconut intake, but other that, definitely go for it. Your hair, skin, body and brain will thank you for it.

Himalayan Salt

Naturally acquired pink Himalayan salt is packed with 84 essential trace minerals and electrolytes and plays a valuable role in the regulation of multiple bodily processes.

Himalayan salt is made of the same components as table salt, but since the crystal structure is larger than refined salt, it has LESS sodium per 1/4 t. serving.

Pink Himalayan Salt does not have that harsh, stinging bite which allows you to utilize it much more effectively as both a spice and to supplement food.

There is perhaps no simpler way to get the 84 trace minerals valuable to the body that mother nature has produced than to include real pink himalayan salt in your diet.

Recipe

● Yields: 1 bowl
● Cook time: 5 minutes

Ingredients for Bowl

● 3 dried pitted dates
● 1 packet (2 oz.) 100% fresh young coconut (frozen)
● 6 oz. unsweetened coconut milk*
● 2 scoops (26g) ONNIT PowerFOOD Active
● ½ tbsp. ONNIT coconut oil
● 3 tbsp. toasted coconut flakes
● 1 tbsp. cacao nibs
● 1 tbsp. oats
● 1 tbsp. chia seeds
● 1 frozen banana
● 1 pinch of ONNIT Himalayan salt
● 7-8 ice cubes

Ingredients for Toppings

● 1 tbsp. toasted coconut
● 1 tbsp. cacao nibs
● 1 tbsp. oats
● 1 tbsp. chia seeds
*any unsweetened non-dairy milk works fine.

Directions

1. Preheat oven to 375 degrees Fahrenheit. Place 4 tbsp. of coconut flakes on a baking sheet and bake for three to four minutes until the edges are light brown. Set aside 3 tbsp. for the bowl and 1 tbsp. for the topping.

2. Add all ingredients for the bowl into a blender. Pulse for approximately 90 seconds until thick and creamy. You may have to spoon the sides in between pulsing.

3. Finish with toasted coconut flakes and desired toppings. Enjoy 🙂

The post Samoa Smoothie Bowl Recipe 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.

3 Ab-Friendly Fourth of July Recipes

Red, White & Blue Fruit Kabob Recipe

Yields: 24 kabobs
Prep time: 20 minutes
Difficulty: easy

Ingredients

● 1 container fresh strawberries, organic
● 1 large container fresh blueberries, organic
● 3 bananas
● Bamboo skewers

Directions

1. Wash all fruit. De-stem and slice strawberries in half. Peel bananas and slice in 2″ thick rounds.

2. Now, just have fun with it. Slide the bamboo skewers into the fruit. You can alternate red (strawberries), blue (blueberries), and white (banana slices). Another option, create an American flag with all the skewers. I recommend laying them out as you go so you can visualize the flag. Use one banana for the white stripes, one strawberry for the red, and blueberries for the top left corner.

Healthy Coleslaw Recipe

Yields: 12 servings
Prep time: 25 minutes
Difficulty: easy

Ingredients

● 1 green cabbage, shredded
● ½ purple cabbage, shredded
● ½ cup shredded carrots
● 1 crisp apple, julienned
● ½ cup avocado oil mayo
● ½ cup full-fat Greek or Skyr yogurt
● 2 tbsp. raw, unfiltered honey
● 2 tbsp. apple cider vinegar
● ½ tsp. Dijon mustard
● Juice from ½ lemon
● Salt & pepper to taste
● Fresh parsley, optional
● Pumpkin or seeds of choice for extra crunch, optional

Directions

1. Combine shredded cabbage and carrots in a large bowl.

2. In a small bowl, toss the apples with lemon juice and set aside.

3. Make the dressing: add the mayo, yogurt, honey, lemon juice, mustard, vinegar, salt and pepper in a bowl. Whisk to combine. Pour dressing over shredded cabbage & carrots.

4. Drain apples, and toss in. Here you can add any seeds or nuts of choice. I love pumpkin seeds, but sunflower seeds and sliced almonds work great here too! Garnish with fresh parsley.

5. Serve immediately, or refrigerate for up to 2 days.

Slow-Cooker Jalapeno 4-Meat & Sweet Potato Chili

With four types of meat (beef, chicken, turkey, and bison), two types of beans (kidney and black), and all types of flavor, this grain-free, sweet potato chili is filling, healthy, and has just enough jalapeno to spice up your life (in all the best ways).

Yields: 6-8 servings

Ingredients

● 2 tbsp. coconut oil
● 1 lb. lean (90/10) ground beef, grass-fed if possible
● 2 chicken breasts, chopped into 2” cubes
● 3 turkey or beef jerky bars
● 1 large yellow onion, chopped
● 3 small sweet potatoes, cleaned & diced
● 2 jalapenos, sliced thin
● 28 oz. can crushed tomatoes
● 15 oz. can black beans, rinsed and drained
● 15 oz. can kidney beans, rinsed and drained
● 3 cups low-sodium chicken stock, pastured-raised if possible

Seasoning

● 3 tsp. salt
● 1 tsp. garlic powder
● 1 tsp. cayenne pepper
● 2 tsp. cumin
● 1 tsp. black pepper
● 2 tbsp. chili powder
● 2 tsp. smoked paprika

Serving Suggestions

● Green onions, thinly sliced
● Avocado (squeeze lemon or lime on top to prevent oxidizing, or browning, when serving)
● Shredded white cheddar cheese, raw cheese if possible
● Plain full-fat Greek yogurt

Directions

1. Heat 1 tbsp. coconut oil in a large pan or cast-iron skillet over medium-high heat. Add the chopped onion, ground beef, 1 tsp. salt, garlic powder, and black pepper. Cook and break up the beef as you stir, until the beef is no longer pink. Add 1 tbsp. chili powder, smoked paprika, and cumin. Transfer beef to the bottom of the slow cooker.

2. Using the same pan, add 1 tbsp. coconut oil and the chicken breast cubes. Sear the chicken until cooked through, about 6 minutes. Add chicken on top of beef in slow cooker.

3. Slice the jerky bars in half lengthwise, then into small ½-inch pieces transversely. Add to the slow cooker.

4. Finally, add the diced sweet potato, black beans, kidney beans, crushed tomatoes, chicken broth, cayenne pepper, and remaining salt and chili powder.

5. Cover and cook on high for 3-4 hours or low for 5-6 hours, until the potatoes are tender. Serve warm with desired toppings.

The post 3 Ab-Friendly Fourth of July Recipes appeared first on Onnit Academy.

We love this fun, caffeinated spin on a traditional Mexican beverage! It’s commonly made with rice or nuts soaked in water, flavored with cinnamon, and sweetened with sugar and condensed milk. In our horchata recipe, we removed the refined sugar, added emulsified MCT oil, and poured it over cold brew ice cubes. What a delicious, creamy combination! It’s a great alternative to your morning coffee, or a Pinterest-worthy drink you can serve at your next brunch gathering.

Serves: 6
Prep time: 20 minutes
Soak time: 2 hours
Freeze time: 5-6 hours (ice cubes)
Difficulty: easy

Horchata Recipe Ingredients

● 1 cup uncooked organic white rice
● 4 cups filtered water
● 2 cinnamon sticks or ½ tbsp. ground cinnamon, plus 2 tsp. ground cinnamon
● 2 cups unsweetened vanilla almond milk*
● ¼ cup sugar substitute of choice**
● 3 tbsp. Emulsified MCT Oil
● 1 cup cold brew***

*If you don’t use unsweetened vanilla almond milk, we suggest you add 1 tsp. vanilla extract to the blender in step 5.
**We used Lakanto MonkFruit Sweetener You can use any sweetener of choice like raw, unfiltered honey or an organic maple syrup.
***We used Chameleon unsweetened vanilla cold brew for this recipe.

Horchata Recipe Cookware Needs

● Blender or food processor
● Colander, fine strainer, or a cheese cloth
● Ice cube tray, a mini muffin tin, or small dixie cups

Horchata Recipe Directions

1. Pour the cold brew into an ice cube tray and freeze for five to six hours or overnight. If you don’t have an ice cube tray, you can use a mini muffin tin or small dixie cups to make the ice cubes!
2. Rinse rice thoroughly in a colander. Add the rice, water, and cinnamon sticks to a blender and pulse for about 1 minute until the rice is broken up into fine particles. Let the mixture sit for 2 hours room temperature or overnight in the refrigerator.
3. Using a fine colander, strainer, or cheesecloth, drain the liquid into a pitcher. Discard the excess rice-cinnamon particles. Listen, Linda, we know that sometimes we don’t have time for making homemade rice milk. That’s OK too. For the lazy-man variation, skip steps 2 and 3. Simply buy unsweetened rice or quinoa milk from the grocery store, then continue with steps 4 through 6.
4. Add the rice water to back to the blender. Then add in almond milk, sugar substitute of choice, emulsified MCT oil, and additional cinnamon. Blend until combined.
5. Serve immediately over cold brew ice cubes and feel free to garnish with additional cinnamon sticks. Store in an airtight container in the fridge for up to two weeks. Make sure to thoroughly mix before serving, separation is common when storing. Enjoy!

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