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Healthy Eating

12 Healthy Instant Pot Recipes To Add Variety To Your Meals

by Amber King January 15, 2020

Raise your hand if you think your Instant Pot is the greatest thing you own! I bet there are a whole lot of moms raising their hands right now. A friend once told me that if her house caught on fire and she had time to save one object, it would probably be her Instant Pot. These handy kitchen gadgets haven’t been around for that long, but they’ve quickly changed the way busy moms feed their families. This programmable pressure cooker simplifies meal times, and there’s so much you can do with them. Meats, veggies, soups, and even desserts—you’d be surprised what you can make.

To celebrate our unwavering love for our favorite kitchen appliance we’ve put together a list healthy Instant Pot recipes. Check them out to stay on track and make healthy eating easier and more fun.

1. Teriyaki Rice with Chicken and Vegetables

When your family is bored with your go-to meals, it’s time to mix things up. Teriyaki rice with chicken and vegetables is a great way to do that. Teriyaki sauce has a flavor that kids typically enjoy, and you can decide how much you use. This blend of protein and veggies is a quick and healthy meal that you can make in a matter of minutes.

We found this recipe with Life Made Sweeter. Click here to try it out.

2. Creamy Parmesan Instant Pot Mashed Cauliflower

Sweet Peas and Saffron

Mashed potatoes are my ultimate comfort food. Cover those bad boys in butter and gravy, and I’ll be one happy girl. But I know there are healthier options out there. Mashed cauliflower is a healthier alternative that is also low in carbs. They’re pretty tasty, and when you have an Instant Pot, they’re easy to make.

Sweet Peas and Saffron has a great recipe.

3. Instant Pot Turkey-Stuffed Peppers

Cooking Light.

I was recently introduced to stuffed peppers, and they were a big hit in my house. I made them the old-fashioned way with the stove and oven, but an Instant Pot would have saved me a lot of time. When you make them with 93% lean ground turkey, they also make a decently healthy meal. They’re a great way to get your kids to branch out and try new vegetables.

We got the recipe from Cooking Light.

4. Instant Pot Chicken Zoodle Soup

Diethood

This isn’t your grandma’s chicken noodle soup. It’s just as delicious, but it has a healthy twist. Zoodles are a low-carb option you can use in just about any dish that calls for noodles. If you’re not sure what they are, let me explain. Zoodles are nothing more than zucchini that’s either thinly sliced or put through a spiralizer. (If you’ve never used a spiralizer, you need to. So. Fun.) This healthy Instant Pot recipe uses zoodles to make a classic recipe new and exciting.

Diethood explains this recipe step-by-step.

5. Instant Pot Paleo Chicken and Broccoli

Lexi’s Clean Kitchen.

There will always be days that call for greasy Chinese food take-out. But when your cravings don’t mesh well with your diet, you have this healthy Instant Pot recipe to get you through. This easy version of chicken and broccoli is full of all the best flavors and offers a healthier alternative to soy sauce.

You can find the recipe from Lexi’s Clean Kitchen.

6. Instant Pot Chicken Fajita Soup

Gluten-Free Palate

If Chinese food isn’t your jam, what about Mexican? Fajitas are packed full of flavor, and I love turning favorite meals into easy soups. This soup is filling enough to count as a full meal, and there are a lot of different flavors and textures to keep things interesting. Better yet, we happened to find a recipe that is 100% gluten-free and can be easily altered to make it paleo-friendly.

Check out the recipe with Gluten-Free Palate.

7. WW Zero Point Chili Recipe

The Holy Mess

This one is for all you WW (formerly Weight Watchers) fans! This popular diet was recently named one of the best out there, and part of that is thanks to how tasty the food is. This Instant Pot chili recipe will cost you zero WW points, and it tastes good. It’s hard to find something this healthy AND this tasty. It’s made with lean ground turkey and a whole garden of vegetables.

We found this healthy Instant Pot recipe with The Holy Mess.

8. Instant Pot Vegetarian Spaghetti and Meatballs

Maybe I Will

I don’t think there’s a child alive that doesn’t love spaghetti and meatballs. It’s a pretty easy meal to make, but this vegetarian version is healthier than your average pasta. And as a bonus, you seriously limit the number of dishes you need. You dump everything into your Instant Pot, and you don’t even need to dirty the strainer.

Click here to get the recipe from Maybe I Will.

9. Lemon Butter Garlic Salmon With Vegetables

365 Days of Slow + Pressure Cooking

My go-to protein throughout the week is typically chicken, but sometimes you just need to mix it up. Salmon is a healthy way to add protein into your diet and diversity into your meals. Fish can sometimes be tricky to cook, but this recipe couldn’t be simpler. It’ll take you only 15 minutes to prep everything and four minutes to cook it all in your Instant Pot.

We found this recipe from 365 Days of Slow + Pressure Cooking

10. Four-Ingredient Salsa Verde Chicken

My Montana Kitchen

My family likes chicken, but I always find myself reverting back to the same-old recipes. This salsa verde chicken helps get me out of that funk. There are only four ingredients, so you know it’s easy and simple to make–not to mention affordable. Your Instant Pot will cook chicken breast perfectly every time, leaving you with a meal that is moist, tender, and flavorful.

My Montana Kitchen has the recipe.

11. Hawaiian Chicken Tacos With Jalapeno Ranch

Pinch of Yum

Every day can be taco Tuesday when you have an Instant Pot. Basic tacos are good, but Hawaiian chicken tacos are seriously amazing. There’s so much flavor going on in these tacos. They’re guaranteed to help you branch out from your usual rotation of dinner ideas. Kids might not like the spice from the jalapenos, but you can always customize the recipe to suit their taste buds.

You can learn how to make this healthy Instant Pot meal from Pinch of Yum.

12. Mushroom Rice

Yellow Thyme

This recipe is for all the mushroom-lovers of the world. You have freedom to choose what kind of rice you want (choose whole grain for a healthy boost) and you can even make it vegan if that’s your jam. Rice dishes are ideal when you know you’ll want to eat the leftovers for lunch the next day. And you can make this meal entirely inside your Instant Pot, so cleanup takes only seconds.

Yellow Thyme has the recipe.

Healthy Eating Recipes

9 Mediterranean Diet Recipes Anyone Can Make

by LifeAsMama January 13, 2020

written by LifeAsMama

The Mediterranean diet may seem intimidating at the beginning but these fun recipes will help ease you into it. A number of recipes included in this list are classic recipes that contain a slight twist to up the health benefits. We’re sure these recipes will quickly become family favorites!

Margherita Pizza

Food Wine And Love

The perfect pie to add to your pizza night! With this margherita pizza recipe, sprinkling the cheese on a crust will be the hardest part – so you’ll be all set for an easy week-night dinner.

Chocolate Chip Cookies with a twist

Cooking on the Weekend

If you can whip up classic chocolate chip cookies, these will be a breeze. Just substitute olive oil in rather than butter and you get a delicious afternoon treat. Better yet – the dough can be frozen so you can pull it out later and bake a few to satisfy your sweet tooth. Check out the recipe here.

One Skillet Mediterranean Chicken

Tastes of Lizzy T

One skillet means less dishes which means more time with the family. This colorful dish includes ingredients like garlic, tomatoes, olives and chicken. You can then serve it over any starch you have in your kitchen like rice or potatoes.

Roasted Chickpeas

The Mediterranean Dish

Need a go-to snack that doesn’t take hours to prepare? Roasted chickpeas are your answer. You can even add your own seasoning to change it up; from hot cayenne to rosemary or thyme, these chickpeas are going to disappear as fast as you made them!

Strawberry and Banana Popsicles

mediterranean diet yogurt popsicles strawberry banana diet

Tasty Mediterraneo

A perfect treat to make and eat with your kids. This four-ingredient mediterranean diet recipe is refreshing and sweet and can be prepared in just a few minutes. The hardest part will be waiting for the popsicles to freeze before you can eat them!

Greek Salad

Olive Tomato

A classic Greek salad that can be made for a weekday lunch or for a holiday get together. Feta is sprinkled on top of a vegetable salad that has a dressing of olive oil and red wine vinegar. Easy to whip up and contains great flavor.

Cod, Potatoes and Asparagus

A great fish-based dish where the sides are made alongside the fillets so you won’t have a multiple pots on the stove to watch. You can even substitute the cod with other fish you may have like perch or haddock. Check out the recipe here.

Falafel

Pook’s Pantry

The best part of this recipe is, after soaking the chickpeas, you throw most of the ingredients in a food processor and then simply scoop the mixture into balls and fry them. These can be eaten plain or in a pita with cucumbers, hummus and seasonings.

Roasted Chicken and Vegetables

This is the perfect dinner to use up vegetables that have been sitting in your refrigerator for days or for a night where you need to throw something in the oven quickly to get dinner on the table. Simply chop up the vegetables, find some chicken breasts and put them all on a sheet pan and bake. Here’s a recipe you can follow.

Mediterranean diet recipes can be simple, delicious and perfect for the whole family. Starting off with these recipes will show you how easy it is to incorporate the Mediterranean diet into your family’s menu.

Food Healthy Eating Lifestyle

Experts Rank The Best And Worst Diets For 2020

by Amber King January 6, 2020

written by Amber King

With 2019 officially behind us and 2020 just beginning, experts have compiled data to give us an answer to one of our biggest new year’s questions. Which diet is the best? And maybe even more important, which diets will waste our time?

U.S. News and World Report recently released their 2020 ranking of 35 popular diets. This is the 10th year for the list, and they’ve gathered a panel of health experts to give an objective and well-researched presentation of the facts. To make it to the top of the overall list, diets were evaluated based on their scores in different categories. Those categories included how easy the diet is to follow, safety, effectiveness, nutrition, and how protective it is against conditions including diabetes and heart disease.

Some of the results are predictable, but there are a few surprises. One of the most popular nutritional trends of 2019, for example, ended up near the very bottom of the list. Here’s a breakdown of the findings.

The Best of the Best

According to the study, the best diet for 2020 is the all-popular Mediterranean diet. This simple, plant-based diet has now held its top ranking for three years in a row. Its success has a lot to do with how easy it is to follow and its long list of proven health benefits.

diet

The key to the Mediterranean diet is cutting back on red meat, sugar, and saturated fat. It encourages whole grains, fruits, herbs, and foods that are rich in Omega-3. Seafood is an important part of the diet, as is olive oil and the occasional glass of red wine (something I think we can all get behind). Moderate amounts of dairy and poultry are okay, but red meat is reserved for only cheat days and special occasions. Another big part of this nutritional regimen—and a reason why it’s so popular—is that it emphasizes the importance of enjoying good food with good friends. Meals can be put together from foods found easily in the grocery store, and most people say they can stick to the diet because the foods are tasty as well as nutritious.

Research shows that as the best diet, sticking to this meal plan can support a healthier heart and lower the risk of dementia. It’s also linked to stronger bones, reduced risk of diabetes and breast cancer, lower blood sugar, and a longer life.

Honorary Mentions

While the Mediterranean diet claims the top spot, a few others also earned high marks. The DASH (dietary approaches to stop hypertension) and Flexitarian diets tied for second place. DASH is often recommended by health expert to people needing to lower their blood pressure. It involves eating more fruits and veggies while basically eliminating saturated fats and limiting salt intake. The equally-ranked Flexitarian diet focuses on the benefits of whole grains, fruits, veggies, and plant-based proteins. It limits meat but allows for the occasional indulgence, hence its “flexibility.”

In third place, the MIND diet is a combination of the Mediterranean and DASH diets. People typically find this nutrition plan easier to follow, as it allows more meat options and less fish.

And in fourth place, WW (the previously rebranded Weight Watchers) earned good points for weight loss. It’s also applauded for recognizing the importance of having a support group when it comes to diet changes.

Better Luck Next Year?

Scroll to the bottom of the list, and the worst-ranked diet for 2020 is the unfamiliar Dukan diet. This high-protein plan is based on eliminating carbs to force the body to start burning fat. It sounds good in theory, but there are more than a few problems. First, there are a lot of rules, and it’s not easy to follow. You have to carefully watch what you eat and cut out favorites like bread, cheese, and fruit. It also falls short nutritionally and has little scientific evidence to back up its claims.

Possibly the most surprising ranking on this list comes in second to last. It’s the keto diet that so many have raved about in 2019. Similar to the Dukan diet, keto is all about forcing the body into a state of ketosis, where it runs on fats instead of carbs. Praise for keto includes that it makes you feel fuller (so you want to eat less), and it can bring about rapid weight loss. But according to this study, the bad mostly outweighs the good.

Keto involves cutting carbs to the extreme. Not only is this hard to do, it’s also not very healthy. It provides fewer carbs than what is recommended by health guidelines. A lot of people experience rapid weight loss soon after switching to keto, but it’s common for them to put the weight back on within weeks. It’s simply unrealistic to completely cut carbs out of a diet for the long-term. As JAMA Internal Medicine put it, “enthusiasm outpaces evidence” when it comes to the keto diet.

In addition to the overall ranking, U.S. News & World Report also breaks down the same 35 diets into different categories. There is the Best Weight-Loss Diet (Weight Watchers), Best Diabetes Diet (Mediterranean), Best Fast Weight-Loss Diet (HMR Program), and Easiest Diet to Follow (Mediterranean again).

Check out the full list to help reach your 2020 nutritional goals.

Happy adorable kid boys and little girl eating healthy food, fresh watermelon in kindergarten, nursery or at home. Fresh fruits as organic bio snack for children. Three kids.

Healthy Eating Kids

How To Get Your Kids To Eat Less Sugar

by LifeAsMama December 13, 2019

written by LifeAsMama

Do you know how much sugar your children consume on a daily basis? The answer may shock you, and you will want to start making sure your kids eat less sugar.

Surveys report that the sweet stuff makes up roughly 17 of what children consume each day. That’s a lot of sugar—and 50 percent of that comes from drinks with added sugar, according to research.

Toddlers are also having a lot of it—in fact, as much as seven teaspoons of sugar each day for toddlers aged 19 to 23 months in the U.S., according to findings by the National Health and Nutrition Examination Survey for 2011-2014.

To put this in perspective, the American Heart Association recommends that children consume less than three teaspoons—or 12 grams—of sugar per day.

Why is sugar bad?

Sugar is one of the single worst ingredients you can put into your body, and here’s why.

Excess intake is linked with dental caries, obesity, asthma, high blood pressure, and high cholesterol. Not only that, it can also impact the child’s food habits and preferences, likely setting them to unhealthy eating later in life, research reports.

Name a disease, and there is a strong chance that excessive sugar intake has something to do with it.

It’s not all doom and gloom, though. With a few dietary changes, your kids can be encouraged to eat healthier and thus reduce sugar intake, which will set them on the path for healthier food choices into adulthood.

Here’s how to help your kids eat less sugar—without causing a rebellion.

Read Nutrition Labels

The ingredient lists on some of your children’s foods might sound like an alien language, but it’s critical to learn what words stands for added sugar. This will help you quickly realize how often sugar is added to foods, even to items that don’t even taste sweet, such as salad dressing, dried cranberries, ketchup, and baked beans.

Before you toss a product in your cart, scan the food label for the following:

Fructose
Fruit juice concentrates
Corn sweetener
Crystalline fructose
Dextrose
High-fructose corn syrup
Lactose
Maltose
Brown sugar
Agave nectar
Corn syrup
Cane sugar
Cane crystals
Glucose
Evaporated cane juice
Invert sugar

As a rule, any food that packs in more than 22.5 grams—or five teaspoons –of total sugar per 100 is high in sugar, and items below 5 grams—roughly one teaspoon—are considered low in the sweet stuff.

Limit Sweetened Beverages

Over 40 percent of added sugar in your kid’s diets comes from sweetened drinks, contributing little to nothing in the way of nutrition. Not only that, research also shows that the average child in the US gets 120 calories a day from soda alone.

What’s more?

One can of soda contain more sugar than the daily recommended limit for the whole day, depending on the brand.

For these reasons, reducing—or downright boycotting— these sugary bombs will have a substantial impact on your kids’ diet.

Instead of gorging on loads of empty calories, give your kids lime water, fresh fruit juice, or unsweetened lemon tea.

Clean your House

Ever heard of the adage “out of sight, out of mind”?

It applies particularly well to sugar-rich bites such as cereals, crackers, and drinks too.

If your kitchen drawers and pantry is loaded with toaster pastries, mini muffins, doughnuts, chocolate chips, your kids are far more likely to ask for them—maybe eat them behind your back.

Stop buying packaged snack foods and bites to eat at your own house. Go through your pantry and make a clean sweep and restock with healthier alternatives.

Find healthy alternatives

Getting your kids to eat less sugar is not all about limiting food choices. It’s also about adding healthier options to the menu.

That’s why I’d recommend coming up with healthy and tasteful alternatives, rather than denying your kids a snack or a treat. Not only doing can it help tame your kid’s cravings, but it also helps them meet their daily nutrition needs.

Healthier alternatives include:

Air-popped popcorn
Whole-grain crackers
Cut-up grapes and bananas
cut-up veggies with guacamole
Sliced apples
cheese sticks
Pears with peanut butter
low-sugar dressing for dipping

Lead by Example

To properly teach your kids how to curb their sugar intake, you have to be the role-model. What you do, both consciously and unconsciously, affects their behavior and their day to day choices.

If you want your kids to exercise more, then exercise more.

If you want them to eat more fruits, then eat more fruit.

When you lead by example and hold the pedal to the metal when it comes to eating healthier, you can help your kids maintain a healthy weight and normal growth.

Here are a few healthy eating habits to cultivate in yourself:

Portion control
Eating mindfully
Eating slowly
Eating in moderation
Reading food labels
Eating more veggies
Drinking more water

Don’t have hidden compartments, too. Your kids can tell.

Sugar is not inherently bad in itself. However, consuming a natural source of sugar, let’s say from fruits, is better for health than gorging empty sugar calories from a drink. And the above dietary guidelines are all you need to get your kids to eat less sugar.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep eating healthy.

Cute baby 1,4 years old sitting on high children chair and eating fruit alone in white kitchen

Baby Healthy Eating

6 Baby Superfoods to Start Them on Solids Right

by LifeAsMama December 10, 2019

written by LifeAsMama

Infant firsts are the best, aren’t they? From when they learn to walk using a baby walker for carpet to their first bit of solid food. But there are always doubts, especially if you’re a new parent, as to whether you’re starting them out on these new things properly or not. When it’s time to replace purees with solid foods, these baby superfoods are great ones to introduce to your sweetie.

1. Oats

A nutritious breakfast for mommy and the newest addition to your family are oats. Whole grain oats are full of B vitamins and fibre.

Be sure to choose the unflavoured ones as they have less sugar and sodium than the instant packets. Try adding some stewed fruit too for extra nutrition for their first meal of the day.

2. Eggs

Of all the baby superfoods on this list, eggs are likely the ones to surprise you the most. Traditionally, eggs weren’t something to introduce to youngsters until the 1-year mark because of allergy risks.

However, recent research suggests that delaying the introduction of certain foods early on, such as eggs, has actually contributed to the prevalence of food allergies in recent years. Instead, there is a paradigm shift to giving children cooked eggs from 6-months-old onward.

Eggs are loaded with vitamins, minerals, and good fats. Of course, check with your doctor first if you’re not comfortable with feeding eggs to your young one.

3. Spinach

If it was good for Popeye… It’s no wonder that it’s on this list of solid eats for baby!

Spinach is high in vitamins C, A, and K. It’s also full of calcium and beat-carotene. With these nutritional benefits in its favor, many parents are feeding pureed spinach to baby when they’re ready to take on solid foods.

4. Bananas

Along with introducing a vegetable like spinach, it’s time for fruit too. A great quality of bananas is that they have slow-release sugars to provide a steady amount of energy to the body rather than a sudden spike, making them one of the best baby superfoods.

That’s not all the benefits of this carbohydrate, either. Bananas are a great source of fiber, vitamin C, potassium, and vitamin B6.

5. Broccoli

A range of veggies is great for your kid now that they’re opening their mouths to new experiences, literally. Broccoli has a ton of vitamins, such as vitamin C, and strong anti-cancer properties too. It is filling, as well.

This vegetable can be tough to digest, though, even as a puree, so you might want to wait until 8-10 months of age before introducing it to your cutie. It can also cause your baby to be gassy.

6. Red meat

For iron-rich eats, it’s hard to beat a terrific source like red meat. While you might assume breast milk is full of iron, unfortunately it’s not from 6 months old onward, so getting additional amounts of it is beneficial in pureed form.

Speaking of iron, opt for iron-fortified baby cereal to provide a bit more iron when your baby is ready to take on solids. Iron is important for healthy development because this mineral is imperative to making hemoglobin, which is the protein that takes oxygen to cells across the entire human body.

As your little one evolves daily, it’s important to feed them foods that help them grow physically and mentally. Start to include these baby superfoods within a balanced eating plan for their proper development.

About the Author

Stella Ryne is an art historian, traveller, conscious consumer and a proud mother. When she is not trying to improve the things around her (and herself, for that matter), she likes to lose herself in a good book. Stay in touch with Stella via Twitter and Facebook.

Food Healthy Eating Keto

Keto Food Pyramid: What To Eat On A Keto Diet

by Guest Contributor September 4, 2019

written by Guest Contributor

Food pyramids are diagrams showing optimal servings of each food group to eat in a single day. They’re meant to be visual illustrations of how you should eat to stay healthy. The most well-known food pyramid was created by the US Department of Agriculture in the early 1990s. It had grains at the base and fats and oils at the very end. Well, turn this pyramid upside down and you’ll get what is essentially a keto food pyramid.

While there is no official keto food pyramid, most illustrations showing how the keto diet should look like are essentially the same with small variations. So, how does the keto food pyramid look like? Find out below to learn how you should eat on a keto diet.

The foundation: fats and oils

The keto diet is a high-fat diet, so fats, oils, and fatty foods should provide most of your calories on this diet and you’ll find them at the base of the keto food pyramid. Examples of such foods include:

Cold-pressed oils (olive oil, avocado oil, coconut oil, sesame oil)
Butter and ghee
Heavy cream
Lard
Bacon
Avocados
Coconut
Fatty fish (salmon, sardines, trout, herring)
Fatty cuts of meat (minced beef, ribeye, pork belly)

While it may seem like a lot to base your diet around these foods, keep in mind that you will have different portion sizes on a keto diet than you would have on a regular diet. Fat provides 9 calories per gram, whereas carbs and protein provide only 4 calories per gram [1]. That means you’ll need a smaller serving of fat to get the same number of calories you would from the other two nutrients.

Besides that, you will get a combination of fat and protein from other foods you eat on a keto diet and which will contribute to your daily fat intake.

The middle: protein foods

The keto diet is also a moderate-protein diet. Moderate usually means getting 20-25% of your calories from protein or to eat 0.8-1.2g of protein per kg of body weight. Protein foods you’ll find at the middle of the keto food pyramid include:

Red meat (fatty cuts)
Fish and seafood (crab, octopus, shrimp)
Eggs and full-fat dairy

You’ll notice that legumes are not listed as a source of protein on the keto food pyramid. That’s because most legumes contain starch in addition to protein and they can, therefore, lead to overeating on carbohydrates.

The reason protein intake needs to be moderate rather than high on keto is that protein can kick you out of ketosis – the goal of the keto diet. During ketosis, your body is not only converting fat into ketones; it is also converting a portion of the protein you eat into glucose. This process is known as gluconeogenesis and it helps keep blood sugar levels normal [2]. However, too much protein can raise blood sugar levels that will stop ketosis.

Next Level: Vegetables, Nuts, Seeds

You still need to eat some amount of carbs on a keto diet. Ideally, these carbs should come from low-carb vegetables as well as nuts and seeds. Examples of low-carb vegetable include:

Cruciferous (cauliflower, broccoli, Brussel sprouts, cabbage)
Leafy greens (spinach, kale, lettuce, arugula)
Non-starchy vegetables (zucchini, peppers, eggplants, tomatoes, asparagus, mushrooms)

Of course, the list of vegetables allowed on a keto diet is much longer than this. To know which veggies you can and should enjoy on a keto diet, you can either use diet apps, online nutrition databases or choose vegetables listed on ready-made keto meal plans and keto food lists.

Keto-friendly vegetables provide fiber, vitamins, minerals, and antioxidants while helping you stay within your daily carb allotment. It’s recommended to have 3-5 servings of vegetables a day to stay healthy [3].

Besides veggies, nuts and seeds also have a special place on the keto food pyramid. Most nuts and seeds are high in fat and low in carbohydrates. There are a few exceptions, however. Chestnuts are mostly composed of starch while cashews are higher in carbs than other nuts, so try to avoid these. Otherwise, a handful of nuts and nut products a day can keep your diet on track.

The Very End: Berries

Government food guidelines typically recommend eating up to five servings or 2 cups of fruit a day [4]. The keto diet is different in this regard, and fruit intake is kept to a bare minimum. The only fruits recommended on a keto diet are berries such as:

Blueberries
Strawberries
Raspberries
Goji berries
Blackberries
Cranberries

Berries are lower in carbohydrates than most other fruit and it’s easy to keep your intake of berries low due to their small size. Keto dieters typically use berries to flavor and sweeten smoothies, shakes, desserts, and as decorative food.

While fruit definitely provides a host of health benefits and is rich in valuable nutrients and fiber, it still is nature’s candy for a reason – it’s high in sugar. A medium apple, for example, can provide around 25g of carbohydrates.

What Else?

There are foods and ingredients that may not be in the keto food pyramid because they’re not essential. Still, these foods can contribute to the keto diet in many other ways. Examples of such foods are:

Herbs and spices
Condiments
Non-nutritive sweeteners
MCT oil
Protein supplements
Multivitamins

Another ingredient not listed on the food pyramid but that is, nonetheless, essential is water. Water intake paired with adequate electrolytes intake is just as important as sticking to your keto macros.

Summary

The keto food pyramid is like your standard food pyramid turned upside down. It completely excludes grains, which are the cornerstone of standard food guidelines and places oils and fats in their place. The keto food pyramid can help you visualize how your keto diet should look like, but keep in mind that good keto nutrition is much more complex than that and not everything about the keto diet can be illustrated with a pyramid diagram. Still, you can use it as a rough guideline if you’re a beginner.

About the Author

Sofia Norton

Dietitian Expert, Kiss My Keto

Driven, dedicated and team-oriented professional with more than 6 years of experience providing wellness and nutritional support in various capacities. After Sofia learned about “food deserts” as a kid, she became determined to devote her life to like to making healthy foods accessible to everyone, regardless of income or location. Sofia has traveled around the world, teaching nutrition to communities in extreme poverty. In her spare time, Sofia loves long bike rides and exploring local farmers markets.

References:

Family Recipes Food Healthy Eating Recipes

9 Veggie-Loaded Kid-Friendly Meals

by Guest Contributor August 29, 2019

written by Guest Contributor

Let’s talk about veggies, mommas! Are your kids eating enough vegetables? I know, getting kids to eat broccoli can be a challenging task to some parents. I hear you! The nine recipes below are going to help you add more vegetables to your children’s diets, and they are going to actually enjoy them. These recipes have been tested by parents and approved by kids.

Including vegetables in your kid’s diet is very important. Veggies are rich in nutrients and antioxidants, which boost your health and immunity. You may think your kids don’t like vegetables, but maybe you just haven’t tried the right recipe. Cauliflower may taste boring steamed, but it takes on a whole new shine when you turn in into fritters.

Let’s give those fritters a try, shall we?

Let me know if you have any questions! Have a great day!

CAULIFLOWER FRITTERS

Simple and very tasty, this kid-friendly Basic Cauliflower Fritters recipe is a must-have for everyone. You will not be able to stop at one!

Recipe here: https://cooktoria.com/basic-cauliflower-fritters/

POTATO CARROT PANCAKES

These delicious Potato Carrot Pancakes are healthy, very easy to make, and kids love them! This recipe requires only 5 ingredients and 20 minutes of your time.

Recipe here: https://lifeasmama.com/the-potato-carrot-pancake-recipe-thats-fast-healthy-kid-friendly/

CORN FRITTERS

These easy Corn Fritters are sweet, delicate, and filling. They can be prepared with fresh, frozen, or canned corn. Simple recipe – great taste!

Recipe here: https://cooktoria.com/corn-fritters/

BROCCOLI FRITTERS

These light, golden-brown Broccoli Fritters make a delicious vegetarian dinner or lunch — and kids love them, too! Ready in less than 30 minutes.

Recipe here: https://cooktoria.com/broccoli-fritters/

VEGETABLE FRITTERS

These Vegetable Fritters are truly the best! Made with zucchini, carrot, and corn, they make a great lunch or snack, and you will not be able to stop at one!

Recipe here: https://cooktoria.com/vegetable-fritters/

POTATO PANCAKES

So simple, yet unbelievably tasty, these Classic Potato Pancakes are not to be missed! Follow my simple instructions and make this easy treat today!

Recipe here: https://cooktoria.com/classic-potato-pancakes/

SWEET POTATO HASH BROWNS

Made with only 4 ingredients, these Sweet Potato Hash Browns are easy to make and very delicious. Learn how to make perfect hash browns with my step-by-step photo and video instructions.

Recipe here: https://cooktoria.com/sweet-potato-hash-browns/

MASHED POTATO CAKES

These Parmesan Mashed Potato Cakes are so addictive! A crunchy, cheesy crust is hiding the soft, velvety mashed potato filling. They make a perfect side dish or a filling vegetarian meal.

Recipe here: https://cooktoria.com/mashed-potato-cakes/

ABOUT TANIA SHEFF

Tania is a creator of food blog called Cooktoria, where she shares quick and healthy recipes with Mediterranean twist. All of her recipes include step-by-step photos as well as instructional videos, which is very helpful. She can’t wait to become friends with you!

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Food Healthy Eating Recipes

8 Quick Seafood Dinners for Busy Moms

by Guest Contributor July 1, 2019

written by Guest Contributor

Hello, mommas! I know your day was busy. Between soccer and band rehearsals, cleaning up the house, and doing the shopping, there isn’t a lot of time or energy left for dinner. That’s why I compiled this list of my go-to easy seafood dinner ideas — the ones perfect for busy nights when you don’t want to spend hours in the kitchen, but still want to enjoy something filling and tasty for dinner.

These quick dinner recipes are wholesome, easy to make, and affordable, too—no fancy ingredients here. These recipes will require about 30-45 minutes of your time, they are totally kid-friendly, and they still look and taste like a restaurant meal. I hope you’ll have fun cooking them and your family will love them as much as mine does!

This Cajun Salmon recipe is an ultra-easy and flavorful dinner to make during your busy weeknights. It’s ready in less than 30 minutes. This recipe is a true delight. The pan-seared, Cajun-seasoned salmon covered with garlic-butter sauce is simple, elegant, and delicious. Are you in?

Recipe here: https://cooktoria.com/cajun-salmon/

Ahi Tuna Steak – an easy, yet elegant, dinner worthy of the most special occasion! Made with Maple-Mustard Sauce. This super-easy, foolproof, pan-seared tuna steak recipe is going to make your meal special. While the steaks are marinating in the sauce, you’ll have time to whip up a quick salad, or steam some vegetables.

Recipe here: https://cooktoria.com/ahi-tuna-steak/

This Baked Cod recipe is truly the best you can find! Perfectly-seasoned cod, covered with a layer of roasted pepper sauce and topped with crispy breadcrumbs. It makes a great family meal, yet is worthy of a special occasion. If you want to impress your loved ones, this is the recipe for you!

Recipe here: https://cooktoria.com/baked-cod/

This elegant and scrumptious Creamy Shrimp and Zucchini Skillet is a restaurant-worthy dish, made in 30 minutes. You need to taste this Creamy Shrimp and Zucchini Skillet. It is outstanding! Simple, colorful, elegant, tasty, and there is almost no clean-up required. Serve it with pasta or over rice. In any case, you won’t be disappointed.

Recipe here: https://cooktoria.com/shrimp-zucchini-skillet/

This Salmon in Roasted Pepper Sauce makes an absolutely scrumptious meal, worthy of a special occasion. Make this easy one-pan dinner in just 20 minutes! The best part is that this Salmon in Roasted Pepper Sauce doesn’t require any fancy ingredients and won’t take much of your time.

Recipe here: https://cooktoria.com/salmon-in-roasted-pepper-sauce/

This Easy Salmon Patty recipe is definitely a keeper. Made with canned salmon and simple ingredients, you’ll want to make it again and again. This Salmon Patty Recipe is true, tested, and loved. The patties are crispy on the outside and tender on the inside. And you know what I love most about this recipe? It is so, so, so easy to make.

Recipe here: https://cooktoria.com/salmon-patty-recipe/

This incredibly delicious and healthy Cod Fish Skillet is going to become your favorite dinner! Create a taste of the Mediterranean with this simple, yet elegant, meal. Besides being healthy, this dish is bursting with flavor. The garlic, tomatoes, olives, lemons, cilantro, and olive oil create an outstanding combination. Try it for yourself. Seriously. Do it.

Recipe here: https://cooktoria.com/healthy-cod-fish-skillet/

This Easy Shrimp and Vegetable Skillet makes a healthy, quick, and delicious dinner! Packed with wild-caught shrimp, tender zucchini, and sweet bell peppers, it is going to become your favorite seafood dish!

Recipe here: https://cooktoria.com/shrimp-vegetable-skillet/

ABOUT TANIA SHEFF

Healthy Eating Recipes

Banana Beetroot Pancakes That Are As Delicious As They Are Beautiful

by Guest Contributor June 20, 2019

written by Guest Contributor

These healthy, colorful, and delicious Banana Beetroot Pancakes are so easy to make, and toddlers LOVE them! Try this recipe once and you’ll want to make it over and over again.

Hey, friends! Tania from Cooktoria here, sharing one of my son’s all-time favorite breakfast recipes – Banana Beetroot Pancakes. Not only are these colorful cakes tasty, but they are packed with banana and beetroot, so your little one (or not so little) will get in some veggies, too!

This pancake recipe yields gloriously fluffy pancakes, even though they’re made with bananas and beets. These pancakes have more substance than your average pancake, which means they can actually fuel your loved ones until lunchtime. Top them with extra fruits and berries and drizzle with some maple syrup. Now that’s what breakfast should look like!

INGREDIENTS

Bananas. You’ll need to use ripe bananas for optimum sweetness and texture.
Beets. Make sure your beets are cooked before you throw them into the blender. You can cook them beforehand and store them in the refrigerator for up to 5 days.
Milk. Regular or non-dairy milk can be used. I absolutely love Vanilla Almond milk because it brings extra flavor to the pancakes.
Eggs.
Flour. Use all-purpose or whole wheat flour.
Baking Powder + Baking Soda. These ingredients make your pancakes fluffy.

HOW TO MAKE BANANA BEETROOT PANCAKES

Place the bananas and a beet into a food processor or a blender, and pulse until smooth.
Add the eggs and milk, and pulse for 10 seconds.
Add the flour, baking soda, and baking powder, and pulse for about 15-20 seconds, until no lumps remain. Don’t over-pulse it!
Heat a griddle or skillet over medium-low heat. Ladle about 1/2 cup of the batter onto the skillet. Cook the pancakes until bubbles form on top (about 2-3 minutes). Flip and brown the other side.
Serve immediately or keep warm in a 200ºF oven. Serve with fresh fruits and maple syrup.

HELPFUL TIPS

Don’t over-pulse the batter! Pulsing for 15-20 seconds is enough to mix in the flour. A few lumps are OK.

If you’re cooking on the stovetop, you may need to dial back the heat a bit over time. Your temperature is too high if the pancakes are dark on the outside but still raw on the inside.

Use a non-stick griddle. I always grease the skillet with a little coconut oil or butter before I add the first pancake. After that, there’s no need to grease it anymore.

Use real maple syrup! It is SO. MUCH. BETTER.

HOW TO FREEZE BANANA BEETROOT PANCAKES

Cool your pancakes completely. Place a sheet of wax paper between each pancake and stack them together. Place those stacks in a resealable bag to freeze. Use the frozen pancakes within 2 months for best quality. Pancakes can be reheated in a microwave, oven, or even a toaster.

GET CREATIVE WITH THIS RECIPE!

Add a scoop of chocolate chips, chia seeds, or blueberries to the batter. Use your favorite fruits, berries, nut butters, and seeds to garnish.

Let me know how this colorful pancake recipe turns out for you and your family – I love these pancakes and I hope you do, too!

ABOUT TANIA SHEFF

Fitness Healthy Eating Lifestyle

Ketosis For Women: Learn How Keto Affects Female Hormones

by Guest Contributor April 22, 2019

written by Guest Contributor

You have probably heard of the keto diet. It’s a low-carb, high-fat diet that has never been more popular than now. Of course, this diet revolves around the switch from burning carbs to burning fat. This fat becomes the ‘fuel’ of our bodies. Instead of using carbs, the body starts burning fat for fuel. Voila, there it is, weight loss process starts and lasts as long as the body is in the state of ketosis. This change of things in the human body isn’t so easy, and many wonder what effects it has, especially when it comes to ladies. To be precise, some are concerned that it causes hormonal imbalance. Is that so? Take a look.

How Carb Reduction Affects the Body

Carbs are important; they have nutrients, important vitamins, fiber, and more. Female bodies need a good amount of carbs as well as fats and protein in order to maintain a healthy hormonal level. Simply put, when women don’t get the carbs they need, a shift in serotonin levels ensues, and there’s also a shift in progesterone and insulin. You can probably tell that all this mumbo jumbo causes stress. Basically, cutting carbs means an increase in cortisol which is the ‘stress’ hormone. That’s why it is important to pause with the workouts while the body adapts. Or at least tone down the intensity of your workouts. The body will adapt to the keto state and everything will go back to normal.

Ketosis and Hormones

Let’s just say that keto does not cause the imbalance! There is this current negative myth that concerns the keto diet and it, basically, states that being in the state of ketosis messes with women’s hormones. Of course, the ketogenic diet is not for everyone, and it can cause various health issues among both men and women. Even though some women experience weakness, weight gain, mood swings, etc. it doesn’t mean that ketosis is the culprit. There is no biological mechanism that would explain how exactly the state of ketosis affects hormones. All evidence of the keto diet causing hormonal balances is anecdotal. Nutrition changes can cause hormonal problems no matter what.

Another point we need to cover here is the HPA gland issue. There is a popular belief that ketosis isn’t good for a lady’s HPA axis. The gland in charge of producing hormones is called the hypothalamus. Many assume that keto diets mess with this gland. Well, according to various studies, the energy balance is controlled by processes outside of the normal hypothalamic pathways. All in all, ketosis functions on the hypothalamus in a different way compared to a non-keto diet, but there is no proof that supports the thesis that this reduces or does anything tangible with the hormonal activity in the HPA axis. We’ve covered some prominent issues and myths that needed to be debunked. The internet is a huge place where one bad piece of information can cause a landslide of criticism that is completely incorrect and undeserved.

The Concerns of Overtraining

We’ve talked about things that do not cause the imbalance. However, have you asked yourself if you are training too much? Maybe that can be the cause of the imbalance? Are you combining really intense workouts with keto? Bear in mind that you are overdoing things if you’re putting in more than 3 HIIT workouts per week while on the keto diet. Overtraining leads to cortisol levels skyrocketing. On top of that, it causes other problems that concern hormones. If you practice hard, combining a keto diet with your workouts might not be a good idea. Take a look at some symptoms of hormonal issues that come as a result of overtraining. You could experience menstrual cycle changes, low mood, weakness, fatigue and thus low energy.

Conclusion

Don’t trust everything you read online. That’s the gist here. Keto diet isn’t for everyone but that doesn’t mean that one should stay away from it. Listen to your body and see if you can handle HIIT workouts with a keto diet. On the other hand, if you’re just following this diet and not training, there is no major reason for fear.

About the Author

Sean L. is fitness and keto addicted; also the managing editor at Dream Keto. He likes everything that is green, from spinach to beautiful nature landscapes. Each day, he gives his best to stay in ketosis and exercise. Sean also enjoys cooking healthy meals, traveling and playing with his German Shepherd.

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