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8 Quick Seafood Dinners for Busy Moms
FoodHealthy EatingRecipes

8 Quick Seafood Dinners for Busy Moms

by Guest Contributor
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!  

  1. 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/

  1. 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/

  1. 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/

  1. 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/

  1. 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/

  1. 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/

  1. 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/

  1. 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

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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Banana Beetroot Pancakes That Are As Delicious As They Are Beautiful
Healthy EatingRecipes

Banana Beetroot Pancakes That Are As Delicious As They Are Beautiful

by Guest Contributor
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

  1. Place the bananas and a beet into a food processor or a blender, and pulse until smooth.
  2. Add the eggs and milk, and pulse for 10 seconds.
  3. Add the flour, baking soda, and baking powder, and pulse for about 15-20 seconds, until no lumps remain. Don’t over-pulse it!
  4. 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.
  5. 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

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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Ketosis For Women: Learn How Keto Affects Female Hormones
FitnessHealthy EatingLifestyle

Ketosis For Women: Learn How Keto Affects Female Hormones

by Guest Contributor
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.

keto for women

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.

keto for women

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.

keto for women

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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how to get kids to eat vegetables
FoodHealthy EatingLifestyle

3 Tips To Get Your Kids To Eat Their Vegetables

by Grandma Penny
written by Grandma Penny

Kids and vegetables have a long, complicated history. Simply saying the dreaded “v” word can send a picky eater scurrying out of the kitchen with their lips clamped shut. But as a mom, you know getting vegetables into those little mouths is essential. You might have to get creative if you want your kids to get all the vitamins and minerals they need, so here are some of my best ideas.

1. Reap What You Sow

One great way to get your kids to eat more vegetables is to let them become plant parents. The feeling of responsibility and the awe of watching the living plants sprout and grow can inspire them to at least tolerate their existence and maybe even taste them.

Surprisingly, the easiest, fool-proof and most satisfying vegetable to grow is the radish. Radishes may not be as popular as macaroni and cheese, but kids sure love to see the red bulbs pop up after only 30 days from planting in the spring. Lettuces like mesclun mix, can also be harvested in less than a month.

2. Spiralize Those Veggies

A zoodler costs around $10, and it’s the best money I have spent all year. You can spiralize carrots and cucumbers for quick fun salads, or spiralize zucchini or other squash for a quick hot spaghetti type of meal. There’s just something about spirals that make vegetables more appetizing for kids.

Most spiral vegetables cook in seconds, and all you need to do is add sauce and a sprinkle of grated cheese. Ta Da!! Dinner in less than 10 minutes, and vegetables your kids will have fun eating.

kids and veggies

3. DIY Dressings

Salads are a lot more exciting when you let the kids make their own dressings. From a squeeze of lemon to an eight-ingredient extravaganza, the combinations for homemade salad dressings are endless.

As a bonus, you can also use the dressings as a marinade with chicken, fish, pork, or beef. To get started, I just set out an assortment of ingredients and let the kids mix and match. 

The basic recipe is one base ingredient (4 ounces), one acid (1 ounce), one flavor (use sparingly), one herb (1 tablespoon), and a pinch of salt. The thin, vinegar-based dressings are shaken in a bottle with a tight fitting lid, and the thick, creamy dressings (or dips) are stirred in a bowl with a whisk. So the first questions we ask when we get to the kitchen to make dressing is, “Shaken or stirred?” Once you decide on that, you can let the kids get creative and figure out for themselves which combinations make the tastiest dressings.

Here is a list of ingredients that we have used this past year.

Base ingredients:

  • olive oil
  • mayonnaise
  • sour cream
  • buttermilk
  • avocado
  • yogurt

Acid ingredients:

  • lemon juice
  • lime juice
  • apple cider vinegar
  • red wine vinegar
  • balsamic vinegar

Sweetener (optional)

  • Honey, sugar, maple syrup ,apricot jam, raspberry jam,
  • orange marmalade, pineapple juice

Strong Flavor (use sparingly)

  • fresh garlic
  • garlic powder
  • onion powder
  • crushed red pepper
  • anchovies
  • cayenne pepper

Variety flavor (let your imagination go wild)

  • Parmesan cheese, grated
  • Bleu cheese
  • feta cheese
  • pickle juice
  • chopped pickles
  • ketchup
  • tomato paste
  • mustard
  • mustard powder
  • pickle relish

Fresh and dried herbs

  • oregano
  • basil
  • thyme
  • rosemary
  • parsley
  • sage
  • dill
  • tarragon

Sometimes the simplest dressing is the best choice. The most popular potato salad recipe just calls for mayonnaise, salt, and pepper. Traditional coleslaw is just mayo, white vinegar, sugar, and salt, and basic Italian dressing is olive oil, red wine vinegar, oregano, and salt.

No matter what kind of dressing your kids create, they’ll love pouring it over a fresh springtime salad. It’ll give them a sense of pride and accomplishment, and you can even name their favorite creations and write them down in your recipe book for future use.

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A Beginner’s Guide To Intermittent Fasting
FoodHealthHealthy EatingLifestyle

A Beginner’s Guide To Intermittent Fasting

by Modi Ramos
written by Modi Ramos

In today’s world, we are inundated with all the latest diet and food trends no matter where we look or go. Gluten-free this, paleo that, keto friendly, the list goes on and on. But there is one hot “trend” that is actually not a trend at all. We’re talking about intermittent fasting. (You might see it as “IF” in some places.)

There are many religious people who use this in accordance to certain religious holidays, etc., but intermittent fasting has been practiced since the beginning of time. And no, cave women weren’t trying to watch their weight. They did this because that’s usually the amount of time it took them to score their next meal, and they also didn’t have refrigerators way back when.

The idea is this: it’s not so much what you eat, but more so when you eat.

Now, that’s not to say that you should go and gorge yourself on McDonald’s during your eating window. Focus on real foods that are packed with vitamins and minerals, and don’t overdo it with the carbohydrates, starchy foods, and sweets.

Here we’ll break down for you the tips and tricks to master intermittent fasting so you can reap its powerful benefits.

Plan Ahead

Okay, so this goes without saying. I discovered intermittent fasting about 6 months ago, and I’ve sworn by it ever since. Traditionally speaking, most people practice intermittent fasting two days per week. I personally do it more, but that is entirely your personal preference. But when I know that I am going to fast, I plan ahead! For myself, I have never been a breakfast eater, ever. When I eat breakfast, I will often feel sluggish and instantly tired. Which makes it hard to focus while sitting in front of a monitor typing for hours on end. When I know I am going to fast, I will be conscientious about exactly what time I’m eating dinner. For example, if I know that I am fasting until noon the next day, I will not eat a single thing past 8 PM the evening before. The 16-hour fasting window is standard, although some deviate slightly and might go just 14 hours or longer with 18 hours, though a 16-hour window is ideal for me. The standard “8-hour window of eating” recommendation for intermittent fasting is really the sweet spot. See, it’s when you eat, not what you eat.

I’ve practiced keto successfully for 4 weeks, and I will tell you that personally it’s not for me. When intermittent fasting on keto, I really felt my energy depleted due to the lack of carbohydrates in my body. I’m a mother of 3, I work out often and stay active, and living in the south, I sweat a often, so I think my body needs just a bit more carbohydrates than 20g a day. But to each their own, if it works for you, fantastic! I am only mentioning keto because many keto advocates swear by intermittent fasting. And if you’re going to do keto, that’s a WHOLE lot more planning ahead.

Do this for your intermittent fasting plan: know that you will have a meal/snack ready once your fasting window is over. I go for something with a good protein, fat (avocado usually), and some light carbs. You’ll honestly be surprised because you won’t be as hungry as you think, I promise! Remember, mind over matter goes a long way.

“It’s important to remember that with intermittent fasting, you do typically get to eat at least a little bit every day,” Dr. Krista Varady says. “There’s also no limitation on types of food or number of calories you eat during your feeding windows or ‘feast’ days.”

(Please note: If you are a person who suffers from low blood sugar, please consult a medical professional before attempting intermittent fasting.) 

Before you consider intermittent fasting, take a glance at this helpful guide on intermittent fasting methods from Healthline.com:

  • The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
  • Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
  • The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.

The Many Benefits of Intermittent Fasting

One of the very first things you’ll start to notice once you’ve mastered intermittent fasting is that your stomach area seems less bloated. I’ve had three cesarean sections and have had issues with bloat ever since. When I do intermittent fasting and stick to it, I literally feel lighter and less heavy around my midsection. Not sure about you, but that’s always an awesome feeling! Another benefit I’ve noticed is that my appetite seems to be less “oh my god I’m starving” and more on balance and suppressed if anything. 

Some of the other key benefits of intermittent fasting include:

  • Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, to name a few (4, 5, 6, 7).
  • Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible (8).
  • Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells (9, 10)
  • Gene expression: There are changes in the function of genes related to longevity and protection against disease (11, 12).

In addition to the amazing benefits listed above, many studies and individuals have reported weight loss over time with the help of intermittent fasting. (Like I mentioned above, these individuals were not chowing down on fast food in times of non-fasting!) You are what you eat has been proven many times over, so rely on intermittent fasting for its many incredible health benefits, and also reach for those better food choices in times when you are in your optimal eating window.

Results From A Recent Study Surrounding Intermittent Fasting:

A 2014 review study found that this eating pattern can cause 3–8% weight loss over 3–24 weeks, which is a significant amount, compared to most weight loss studies (1).

According to the same study, people also lost 4–7% of their waist circumference, indicating a significant loss of harmful belly fat that builds up around your organs and causes disease (1).

Another study showed that intermittent fasting causes less muscle loss than the more standard method of continuous calorie restriction (16).

And to help you out, I’ve included a few commonly asked questions with answers so you don’t have to search Google yourself!

Can I have a cup of coffee or tea while I’m doing a fast?

Yes! In fact, I definitely do this. (YOU. DO. NOT. WANT. TO. SEE. ME. WITHOUT. MORNING. COFFEE.) While it is considered intermittent fasting safe to have a cup of tea or coffee during your fast, you cannot go adding sugar, sweetened creamers, or anything like that. You can, however, add a dash of plain creamer without sugar added to it as long as it’s deemed under 50 calories. This way, your body will still remain in fasting state. Here are your intermittent fasting safety beverages: water, black tea, coffee, green tea, and diet soda if you absolutely must. Be smart and go for the water, your body will thank you for it.

Do I Start My Mental Timer For Fasting When I Start Or Finish My Last Meal?

Your mental intermittent fasting clock begins the second that last bite of your food is swallowed. Then–and only then–can you truthfully begin your fast. Remember, no cheating!

There’s No Way I Can Go That Long Without Eating. Will I Pass Out?

No, you won’t. I’ve done it countless times now, and I promise you’re not going to keel over dead. Yes, it takes commitment, but there are so many benefits that you should keep them in mind and push past it. It’s VERY important to choose the time that works best for you. If skipping dinner works better for you, do that! The great thing about intermittent fasting is that you can tailor it based off your schedule. My mornings are hectic as heck so I usually don’t even have time to eat until lunch anyway, see? Problem solved!

Remember: Intermittent fasting is not a diet. It is a timed approach to eating. It takes some commitment, but the benefits far outweigh the 16 hours you’ll go without eating food.

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8 Healthy Keto Snack Ideas
FoodHealthy Eating

8 Healthy Keto Snack Ideas

by Guest Contributor
written by Guest Contributor

Most of our favorite snacks are, unfortunately, not really keto-friendly. Think cheese crackers, energy bars, or mini pretzels. So, when hunger strikes in-between keto meals, you’ll need to think outside the snacking box. Lucky for you, the number of noshes you can enjoy on this low-carb lifestyle isn’t all too bad. These keto snacks are easy, grab-and-go options that are also surprisingly good for you.

1. String Cheese

On keto, it’s a good idea to have a package of string cheese available at all times. A mozzarella cousin, string cheese is perfect if you’re aiming to reduce additives in your diet because it contains only milk, milk cultures, and natural enzymes. This addictive snack is super satisfying, versatile, and will curb the worst of cravings. And nutritionally speaking, it has the same amount of protein and fat and very little carbs – exactly what you need on a keto diet. Like most dairy products, it’s also a good source of calcium and vitamin D (if fortified).

Nutrition (one piece – 28g) – Frigo Cheese Heads

Calories 80, Fat 6g, Protein 6g, Net carbs 1g

2. Pork Rinds

Your whole life, you’ve been taught to believe that pork rinds are an unhealthy junk food. Well, it’s time you start looking at pork rinds in a completely new light and also start adding them to your keto meal plan. These scrumptious snacks have 9g of fat in a 1 oz serving, 43% of which is monounsaturated – the kind that experts recommend for heart health. But what’s most important, pork rinds are completely carb-free, so feel free to indulge on these low-carb potato chips substitutes.

Nutrition (one serving – 28g) – Brim’s Original

Calories 154, Fat 9g, Protein 17g, Net carbs 0g

3. Olives

If you’re looking for a low-calorie, healthy snack, then why not consider olives? They contain mostly monounsaturated fats and are high in antioxidants, which may help prevent heart disease, allergies, and cancer. While they may not be as satiating as other keto-friendly snacks, they do pair well with foods like feta cheese if you want to add a bit of filling protein to your mid-day meals. When buying olives, go for olives packed in olive oil rather than brine to boost your fat intake.

Nutrition (green olives – 28g)

Calories 40, Fat 4.3g, Protein 0.3g, Net carbs 0.2g

4. Hard-Boiled Eggs

For a lunchtime snack that you can make in a jiffy before work, go for hard-boiled eggs. Not only are they quick to make, but they also pack a generous protein punch at 6g in one large egg. Protein is the most filling of the three macros, and not to mention that it’s an essential nutrient. Besides protein, eggs are a valuable source of fat, vitamin A, riboflavin, vitamin B12, and selenium. If you find that plain hard-boiled eggs boring, then consider making deviled eggs or an egg salad if time permits it.  

Nutrition (one large – 50g)

Calories 77, Fat 5.3g, Protein 6.3g, Net carbs 0.6g

5. Celery and Nut Butter

This is one of those healthy snack classics that also works on a keto diet. It’ also simple to whip up any time of the day. Just cut one celery stalk into 3 to 4-inch pieces and spread your favorite nut butter on the indented part. Besides being low-carb and high-fat, this quick snack is rich in fiber – an overlooked nutrient that you absolutely need for digestive health and even immunity. While almond butter is probably the best choice on a keto diet, peanut butter is perfectly fine as well as long as you go for the sugar-free type.

Nutrition (1 stalk, 1 tbsp almond butter)

Calories 193, Fat 17g, Protein 5g, Net carbs 5g

6. Walnuts

Or go for other keto nuts of your own liking. However, it’s worth noting that walnuts are among the healthiest nuts out there, with studies showing they have the greatest antioxidant potential of all nuts. They’re also higher in fat than many other nuts at 65% total fat content. Most of this fat is polyunsaturated, with a relatively high omega-3 fatty acid content. Walnuts are also a good source of magnesium and other minerals. Enjoy walnuts as they are or mix them with other keto-friendly nuts.

Nutrition (one serving – 28g)

Calories 183, Fat 18.3g, Protein 4.3g, Net carbs 1.9g

7.  Avocados

Many people have bananas as a morning snack. But you’re on a keto diet so you’ll have to replace bananas with avocados. Sure, their taste is not even close to bananas, but avocados really do work as a keto-friendly bananas substitute texture-wise and in their satiating properties. You can cut half an avocado and sprinkle it with lemon juice to prevent it from oxidizing. Add olive oil, salt, pepper, or paprika as flavorings and you’re good to go. Optionally, make an avocado-based smoothie for a liquid, on-the-go snack.

Nutrition (One cup – 140g)

Calories 234, Fat 21.4g, Protein 2.9g, Net carbs 2.7g

8.  Cheese Puffs/Balls

Regular cheese puffs should be avoided on keto, but cheese puffs made from 100% cheese get a thumbs up. There are many brands selling puffed-up cheese balls. However, there are plenty of recipes online that can show you how to make your own cheese balls from scratch and at the fraction of the price of store-bought puffs. Since these contain only one ingredient – cheese – you can consider them a healthful snack on a keto diet that’s rich in calcium, protein, vitamin A, and more.

Nutrition (cheddar puffs – 12g) – Moon Cheese Cheddar

Calories 70, Fat 5g, Protein 5g, Net carbs 1g

Conclusion

The keto diet is known for its appetite-suppressing effect, but it isn’t perfect. Hunger can still be a problem in-between keto meals. While you can make a wide range of tasty snacks to curb those cravings, snacks that require little to no effort and are also healthy are always welcomed. The 8 simple snack options listed here are just some examples of foods you want to consider on your keto diet. Some of them are filling, others are low-calorie, and some are rich in beneficial nutrients. But what really matters is that you can enjoy them guilt-free on your keto diet without having to worry about carb intake.

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 farmer’s markets.

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butternut squash recipes
Family RecipesFoodHealthy Eating

7 Easy Butternut Squash Recipes To Get You In The Fall Mood

by Karly Wood
written by Karly Wood

If you’re not a super creative chef, whipping up a winter vegetable like butternut squash can be daunting. Where do you start? As it turns out, it’s not as hard as you think! Enjoying seasonal vegetables is one of the best things about autumn, and that’s why we’ve rounded up some easy butternut squash recipes that any mom can handle.

butternut squash recipes

Source: TheHealthyFoodie.com

1. Oven Roasted Butternut Squash

Running low on healthy dinner ideas? This oven roasted butternut squash recipe is here to save the day. All it takes is halving that squash that’s been sitting on your counter, scooping out the seeds and then coating in olive oil, salt and pepper. Roast in the oven for 45 minutes and eat right out of the skin or scoop to enjoy.

Find tons of other great recipes at TheHealthyFoodie.com.

butternut squash recipes

Source: LifeMadeSweeter.com

2. Maple Cinnamon Roasted Butternut Squash

If you’re not afraid to get your hands dirty, then you may want to try this maple cinnamon roasted butternut squash recipe, which requires peeling and cubing. Or, if you’re not in the mood most grocery stores sell pre-cut squash––moms for the win! After that, it’s simply making the effort to cover the cubes in olive oil, salt, pepper, cinnamon and maple syrup before roasting and enjoying.

Check out the entire recipe at LifeMadeSweeter.com.

butternut squash recipes

Source: RasaMalaysia.com

3. Garlic Parmesan Roasted Butternut Squash

Sweet and salty- the best mix when it comes to fall foods! Butter, parmesan and garlic are combined with cubed butternut squash in just 10 minutes of prep time, then roasted for 40 minutes in a recipe that even picky eaters will enjoy. Can you say “delish?”

Check out tons of tasty recipes at RasaMalaysia.com.

butternut squash recipes

Source: EatWell101.com

4. Creamy Four Cheese Spinach Butternut Squash

Looking for a hearty squash recipe that’s easy on the carbs? This creamy four cheese spinach meal does just that. Halved butternut squash is loaded with an Italian four cheese blend, heavy cream and spinach, then roasted to perfection. Your family will hardly notice the lack of noodles!

Be sure to check out the recipe details at EatWell101.com.

Source: MyFussyEater.com

5. Butternut Squash Fries

Getting picky eaters to try new things is darn near impossible, but perhaps these butternut squash fries will help! Sliced squash is tossed in oil and then roasted till golden. While they want pack the normal crunch of a traditional french fry, we bet your kids will dig into these quicker than a cube of squash, right?

Head to MyFussyEater.com for more picky eater-friendly recipes.

butternut squash recipes

Source: RecipeRunner.com

6. Twice Baked Butternut Squash

Potatoes, meet your better half, twice baked butternut squash! This winter delicacy is roasted, then scooped out and mixed with lots of yummy ingredients like goat cheese and Greek yogurt. Season with salt, pepper and sage before adding back to the skins and baking a little more, and you not only have a warming dinner option for any day of the week, but a pretty tasty Thanksgiving side dish, too!

Check out more healthy dinner ideas at RecipeRunner.com.

butternut squash recipes

Source: TheHealthyFoodie.com

7. Hasselback Butternut Squash

This dish looks so pretty, we almost don’t want to eat it! Lightly roasted butternut squash is sliced thinly, then topped with delicious oil and herbs. This is definitely Thanksgiving table-worthy! Despite being so gorgeous, this recipe is actually very easy to make––just follow the directions!

Head to TheHealthyFoodie.com for all the recipe details.

 

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butternut squash soup recipes
Family RecipesFoodHealthy Eating

8 Butternut Squash Soup Recipes To Try This Fall

by Karly Wood
written by Karly Wood

We all know the best part about fall is the FOOD. Warm spices, fragrant aromas and delicious squash make this time of year special, and that’s why we can’t get enough of butternut squash soup! Even though it’s just one lovely winter squash, there are tons of ways to mix up a batch of this autumn dinner. Keep reading for some fresh takes on the traditional soup.

butternut squash soup recipes

Source: AheadOfThyme.com

1. Roasted Butternut Squash Soup

No milk, cream or butter was involved in the making of this soup––making it super healthy and vegan to boot! Chopped vegetables are roasted in the oven, making this recipe easier than normal. Once done, blend in a food processor and then enjoy!

Start enjoying your fall with this recipe, found at AheadOfThyme.com.

butternut squash soup recipes

Source: TheLemonBowl.com

2. Slow Cooker Butternut Squash Soup

You had us at slow cooker! Not only is this a make-ahead soup that is easy for weeknight dinners, the unique flavors of carrots and chipotle peppers in adobo make this a departure from your regular meal routine. All your ingredients are tossed in a slow cooker, then cooked from 4-8 hours before pureeing. Delish!

Snag the recipes at TheLemonBowl.com.

butternut squash soup recipes

Source: WellPlated.com

3. Butternut Squash Apple Soup with Sage Parmesan Croutons

Embrace the season completely with this tasty recipe that uses fall-friendly ingredients like sage, butternut squash soup and crisp apples. Freshly grated nutmeg kicks this simple yet hearty meal into another universe. Serve with homemade sage parmesan croutons, and excuse us––we’ll be right over for dinner.

Head to WellPlated.com to get this complete recipe.

butternut squash soup recipes

Source: TheFoodCollective.co

4. Butternut Squash and Coconut Soup

The use of coconut milk and coconut oil give this traditional soup a new flavor––one we can definitely get on board with. Halved butternut squash is roasted while onions are cooked on the stove top. Transfer everything plus tasty ingredients like garlic, lime juice and ginger to a blender and you’ll be enjoying this festive soup in no time.

We found this beautiful soup at TheFoodCollective.co.

butternut squash soup recipes

Source: CarlsbadCravings.com

5. Thai Butternut Squash Soup

Coconut milk, ginger, basil and yes––even fish sauce make this soup Thai-style. This super creamy soup is actually dairy-free yet still hearty and filling. If you’re looking for a spicy alternative to traditional butternut squash soup, then enjoy this version that’s topped with sriracha spiced pumpkin seeds and peanuts on top!

Head to CarlsbadCravings.com to grab this tasty recipe.

butternut squash soup

Source: ReluctantEntertainer.com

6. Rosemary Butternut Squash Pear Soup

This complex-tasting recipe is actually quite easy, but oh so surprising with the addition of pears! Cinnamon and maple syrup give this a tell-tale autumn vibe, while the shallots and pears add a nice twist. We’d happily enjoy this with a loaf of bread!

Get this simple recipe from ReluctantEntertainer.com.

butternut squash soup

Source: DamnDelicious.net

7. Roasted Butternut Squash and Bacon Soup

Ummm bacon? IN MY SOUP? Sign me up! This roasted butternut squash is anything but normal. Bacon is used as part of the base and the garnish, along with red pepper, garlic and onion. This is the perfect comfort food!

Run, don’t walk to DamnDelicious.net to get this recipe.

butternut squash soup

Source: LifeMadeSweeter.com

8. Slow Cooker Butternut Squash and Sweet Potato Soup

Packed with creamy sweet potatoes plus butternut squash, this is a definite autumn dinner! Add in herbs like turmeric, ginger and a little cayenne pepper for a unique dinner that will have you feeling full in no time.

Check out  LifeMadeSweeter.com for tons of additional recipes!

 

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10 Healthy And Tasty After School Snacks
FoodFood HacksHealthy Eating

10 Healthy And Tasty After School Snacks

by Amanda Foust
written by Amanda Foust

The first weeks of school are right around the corner! There are so many things to prepare and plan before school begins. One of the harder things that’s often overlooked is the after school snacks. Most kids want to reach for a bag of chips or cookies, but although we love the convenience, most of us would prefer our children to also choose healthy snacks! We want to help you prepare for easy, HEALTHY after school snacks to keep on hand for your children to enjoy after a long day at school. Here are 10 simple and healthy after school snack ideas:

healthy after school snacks

Source: gimmesomeoven.com

1. Hummus and chips

Almost every grocery store these days sells hummus — for good reason! It’s a great go-to healthy snack option! It is filling yet also light. Hummus comes in different flavors and is full of protein! Combine with veggies, pretzels or chips for a delicious snack everyone will love. Do you want to make sure it tastes fresh? Then, make your own! You can find a hummus recipe and more at gimmesomeoven.com.

 

 

healthy after school snacks

Source: natashaskitchen.com

2. Fruit salad

Ever since my kids started watching the children’s show The Wiggles, they have been obsessed with the idea of fruit salad! I have made this dish with a variety of fruits. You can pretty much never go wrong. Grab what fruits you have in your fridge, chop them up, and place together for a colorful, healthy after-school snack! For a fancier version of fruit salad with an orange, poppy seed syrup, check out natashaskitchen.com. There you will also find classic Ukrainian food and easy step-by-step photos and recipes!

Remember, one great thing about fruit salad is that you can save the leftovers for an easy, morning smoothie!

healthy after school snacks

Source: kraftrecipes.com

3. Avocado, turkey, and cheese on crackers

During the summer, avocado, turkey, and cheese on crackers is one of our regular lunch combos. But during the school year, it makes a wonderful after-school snack! Try different combos of cheese until you find the right one for each child! Then have that cheese on hand, ready-to-make!

Check out kraftrecipes.com for tips and ideas to use Kraft cheese in simple recipes.

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7 Creative Ways to Get Your Kids to Eat Their Veggies
FoodFood HacksHealthy Eating

7 Creative Ways to Get Your Kids to Eat Their Veggies

by Guest Post
written by Guest Post

You know the struggle—dinner time rolls around, and all of a sudden there is unstoppable complaining, crying, and a complete meltdown at the table. What happened? You had the nerve to serve your kids some vegetables. How dare you! No one wants to fight this battle night after night—it’s exhausting. So, spare yourself the fight and get your kids the nutrition they need with these tricks to help sneak veggies into everyday meals.

1. Blend Up Some Smoothies

Many kids love juice. Smoothies or juices are a great way to sneak in some extra veggies. First, choose a selection of fruits your child enjoys, like strawberries, banana or melon, so it has a familiar, sweet taste. Then add veggies for extra nutrients. Spinach is easy to add to a smoothie and doesn’t change the flavor much. Also, consider frozen cauliflower or even some avocado for a creamy texture.

2. Give a Boost to Mac and Cheese

Mac and cheese is a childhood favorite. It’s also an easy place to sneak in an extra helping of veggies by mixing in peas, broccoli florets, or spinach. Also, consider adding purees to the mix. Butternut squash can be cooked and pureed, then blended in. Since it’s orange, when the noodles are covered with cheese, the kids won’t even notice!

3. Dip it

Kids love to dip, especially raw veggies. Set out several different sliced raw veggies, such as cucumbers, baby carrots, cherry tomatoes, or bell peppers. Serve them with a dip such as hummus, ranch, cream cheese, or another favorite salad dressing.

4. Set Up a DIY “Bar”

Create a “bar” style meal where kids can choose toppings and create their own meal. For example, try a pizza bar with various veggie toppings, or a taco bar with loads of veggies such as lettuce, tomato, olives, and avocado. Or, try a soup bar, where you give them a base and let them add various veggies. This idea works great with tomato soup as a starter. Whenever children are in control of their food, it’s more likely they will eat what’s in front of them.

5. Flip Out Over Quesadillas

Most kids love quesadillas, and they’re another great option for hidden veggies. Add in a few diced tomatoes, avocados, or spinach. They won’t change the taste much because of the strong flavor of the cheese, and kids might just love the added textures.

6. Serve Up Some Skewers

Allow kids to make their own skewers. Start with chicken, steak, or a hearty fish, then lay out several vegetables to skewer. A few veggies that grill well includes zucchini, tomato, and peppers. Kids can also dip the skewer into a favorite sauce, such as teriyaki, tzatziki, or honey mustard.

7. Consider Foods with Veggies Added

There are many prepared foods that have vegetable purees added, particularly kid-friendly foods like pasta, chips, and crackers. The purees bring additional nutrition when compared to the standard version. Although these will not replace the need for vegetables in your child’s diet, they can be a first step for picky eaters to get in a few extra nutrients.

 

Sneaking in veggies can be a great place to start getting kids used to new flavors. But, a little patience will also help. It can take some kids up to 20 exposures to a new food for them to want to try it. So, keep putting the veggies on their plate (and slipping them into their favorite foods) and give them some time to become veggie lovers.

 

Author Bio

Ana Reisdorf, registered dietician, enjoys helping parents find ways to get their kids to eat healthier throughout the day. She also writes for Walgreens, where you can find a variety of vitamins and supplements for the whole family.

 

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