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Category Archives for Paleo Diet

What Are Ketogenic Fat Bombs, How To Make Them in 3 Easy Steps (PLUS 12 Ketogenic Fat Bomb Recipes)

Louise Hendon | July 20

We couldn’t just tell you what ketogenic fat bombs are without also telling you how to make fat bombs! So, this article is a bit longer and will cover what are ketogenic fat bombs and 3 easy steps for making keto fat bombs. If you follow our 3 easy steps for making fat bombs, you’ll be able to make an almost endless selection of keto fat bombs to satisfy your desires.

However, if you prefer to follow a fat bomb recipe instead, then at the end of this article you’ll find links to 12 delicious keto fat bomb recipes you can go make right now.

If you’d like this entire article (including the list of recipes) emailed to you as a PDF so you can read it at a later time, then just click the green button below:

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To help you navigate this article on ketogenic fat bombs, below is a helpful table of contents you can click to take you to the section you want to start reading.

Table of Contents

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What is a Smoothie Bowl [+ How to Make a Smoothie Bowl]

Louise Hendon | July 8

Smoothie bowls are all the rage on Instagram – they definitely make pretty photos that fit well in a square frame!

But if you’re not caught up on this craze, then you might be wondering what is a smoothie bowl and how you can create your own version of one.

So, in this post, we’ll go over what is a smoothie bowl (hint, the name is a dead giveaway) as well as show you step by step how to create your own and what toppings to add for the best results. (We’ll also tell you two big mistakes to avoid when making your smoothie bowl.)
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7 Days Of Transitioning To Paleo

Louise Hendon | June 21

This Paleo transition story is from Nicole Howze – over 7 days this spring, Nicole and her family of five completed a 7-day Paleo challenge. In this post, she shares with us the ups and downs of that 7-day transition, including some of the delicious foods they ate.

For some, transitioning to the Paleo lifestyle may seem like a piece of cake (Paleo friendly, that is), and may not seem like much of a challenge, but for most, especially those who are used to the “SAD” (Standard American Diet) way of eating, switching to a way of eating that seems to eliminate so many options, can be a huge undertaking that may at first appear almost impossible.

So then the question becomes, why would you and your family of five decide to embark on such an adventure if it seems like such an unattainable goal?

Well, for my family, that answer is simple. We needed a change in how we viewed our everyday way of eating and we needed to understand the importance of a healthy lifestyle.

My husband and I felt Paleo was the best way to eat based on the research I have done over the years, and based on the fact that when I have committed to Paleo in the past, I felt amazing inside and out. My father, who is a personal trainer, has also followed this way of eating for over 2 years now and feels great, too.

So, on May 31, 2016, the whole family (Rob, my 41-year old husband, who is not overweight, but eats unhealthy, myself who is 35 and overweight, pre-diabetic, on high blood pressure meds, RJ, who is 13 and overweight slightly, Harmony, who is 10 and a junk-food junkie, and Melody, who is 3 and open to anything) began transitioning to a Paleo lifestyle.

Here’s all of us:

7-day paleo challenge story

We decided to do a 7-day Paleo challenge from Tuesday to Tuesday, and in this post I’m going to detail how that transition went (the ups and the downs).
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21 Ketogenic Bread Recipes [Paleo, Gluten-Free, Nut-Free, Dairy-Free]

Louise Hendon | June 15

These ketogenic bread recipes will allow you to once again enjoy eating bread without all the carbs! We’ve organized them into different types of breads to help you determine which recipe is the one for you. From crackers to full-on slices of bread, we’ve got them all covered!

Just click on one of the sections below to jump straight to those recipes, or feel free to scroll and browse. You can also download the entire list so you can try different recipes in the future as well – just click one of the green buttons below.

Click Here To Download This Entire List of Keto Bread Recipes

Table Of Contents – Ketogenic Bread Recipes

Nut-Free and Seed-Free Ketogenic Bread Recipes

Ketogenic Bread Recipes #paleo #recipes #glutenfree #keto http://paleomagazine.com/ketogenic-bread-recipes/
We know many of you may have nut allergies or seed allergies, so we’ve intentionally found several nut-free and seed-free ketogenic bread recipes for you to enjoy.

All of the keto bread recipes in this section use coconut flour instead of a nut or seed flour. For most nut-allergy sufferers, coconut flour is a great alternative for baking with. Also, coconut flour is low in carbohydrates so these breads can be enjoyed without kicking you out of ketosis.

If you’re not familiar with coconut flour, then it’s flour made from ground dried coconut meat. Most of the oils is also pressed out of the coconut meat along with the water, so coconut flour is mostly fiber!

When cooking with coconut flour, note that it does not behave like other flours because it doesn’t have hardly any fat or protein in it. So, if you don’t add some sort of binder and some sort of fat to the recipe, then you’ll end up creating something that falls apart and tastes really dry. Most low-carb bread recipes using just coconut flour will also use a lot of eggs as the eggs provide protein and fats to counteract the lack of those components in coconut flour. That’s why bread made using coconut flour can sometimes taste a bit eggy unfortunately.

Cornbread

– A Girl Worth Saving
Paleo Corn Bread
(Photo Credit: Kelly Bejelly from A Girl Worth Saving)
Ingredients: eggs, water, apple cider vinegar, coconut flour, garlic powder, coconut oil, rough ground Celtic sea salt, baking soda

Bacon Jalapeño Bread

– That Paleo Couple
Ingredients: bacon, jalapeños, eggs, ghee, coconut flour, sea salt, baking soda, water

Cinnamon Bread (Contains Dairy)

– Satisfying Eats
Ingredients: coconut flour, baking soda, baking powder, cinnamon, organic KAL Stevia or sweetener of choice, eggs, vinegar, sour cream, salted butter, water
*Note that this recipe can be made dairy-free as well – follow the instructions on the recipe.

Crackers and Flat Bread Ketogenic Recipes

Ketogenic Bread Recipes #paleo #recipes #glutenfree #keto http://paleomagazine.com/ketogenic-bread-recipes/
Sometimes, what you want to make is a flat bread or a cracker instead of a regular loaf of bread. Flat breads are great to go with curries or for loading salads on. And crackers are even better. Many people love crunchy textures, and keto crackers are a great way to enjoy some food with a crunch. We highly recommend spreading some guacamole or some liver pate on your crackers so that you can enjoy a delicious and super nutritious (and high fat) snack.

Coconut Flour Flatbread

– The Coconut Mama
Coconut Flat Bread
(Photo Credit: Tiffany from The Coconut Mama)
Ingredients: coconut flour, coconut oil, egg, sea salt, baking powder.

Low Carb Flatbread

– All Day I Dream About Food
Ingredients: almond flour, coconut flour, unflavoured whey protein powder, baking powder, garlic powder, salt, eggs, oil, water.

Savory Italian Crackers

– Paleo Flourish Magazine
Savory Italian Crackers Recipe - Paleo and Ketogenic Recipe
Ingredients: almond flour, egg, olive oil, salt, basil, thyme, oregano, onion powder, garlic powder.

Paleo Cracker-Wafer{y}-Thing

– Paleo on a Budget
Ingredients: almond flour, eggs, water, fresh rosemary, garlic powder, salt, pepper.

Almond Flour Ketogenic Bread Recipes

Ketogenic Bread Recipes #paleo #recipes #glutenfree #keto http://paleomagazine.com/ketogenic-bread-recipes/
If you’re looking for some great ketogenic bread recipes, then almond flour recipes will generally produce the best ones. Almond flour has more fat and more protein than coconut flour. That means the bread produced will be less dry and have a texture closer to regular wheat bread.

Almond flour is pretty easy to buy, but if you don’t have access to it, then you can make your own easily by just food processing some whole almonds. You’ll usually end up with a coarser flour (often called almond meal) than store-bought almond flour, but for most ketogenic recipes, it’ll work just fine.

Other nut flours can be used instead of almond flour as well, or if you want to play around with flavors, you can use a mixture of flours. Popular nut flour options include walnut flour, cashew flour, and pecan flours. However, note that while nuts and seeds are considered very low carb foods, they do still contain some carbohydrates (other than fiber). Check out our table here to see which nuts and seeds you shouldn’t eat too much of on a ketogenic diet.

We often get asked if it’s possible to just take a regular wheat flour bread recipe and switch out the wheat flour and put in coconut (or almond) flour instead. Unfortunately, it’s not that simple of a substitution and that’s why we recommend you follow one of these tried and tested ketogenic bread recipes instead of trying to cobble one together by yourself. If you just want to experiment, then please by all means, go ahead. But you might want to use one of these keto recipes as a starting point in your experiments.

If this is your first foray into making keto bread recipes, then we highly recommend giving this next recipe a try. It’s super easy and super quick to make. The Microwave Paleo Bread uses just 5 ingredients, and it takes just 5 minutes to make. That way, if you don’t like keto bread, you’ll find out very quickly and with very little effort!

Microwave Paleo Bread

– Paleo Flourish Magazine
Paleo Microwave Grain-Free Bread (Gluten-free, Paleo) Recipe
Ingredients: almond flour, baking powder, salt, egg, ghee.

Paleo Herb Bread

– Multiply Delicious
Ingredients: almond flour, coconut flour, golden flaxseed meal, fresh herbs of choice, sea salt, baking soda, eggs, coconut oil, apple cider vinegar.

Simple Loaf of Bread

– Paleo Flourish Magazine
paleo loaf of bread
Ingredients: almond flour, olive oil, almond milk, eggs, baking powder, baking soda, salt.

Bread Recipe

– Health Extremist
Ingredients: coconut flour, almond flour, ground chia seeds or flaxseeds, eggs, coconut oil, apple cider vinegar, sea salt, baking soda.

Primal Sandwich Bread 2.0

– She Cooks He Cleans
Ingredients: almond flour, flaxseed meal, sunflower seeds, baking powder, kosher salt or sea salt, eggs, walnut oil.

Grain Free Loaf Of Bread

– Strictly Paleoish
Grain Free Loaf of Bread
(Photo Credit: Peter from Strictly Paleoish)
Ingredients: almond meal, ground psyllium husk, baking powder, sea salt, egg whites, boiling water.

Click Here To Download This Entire List of Keto Bread Recipes

Thanksgiving Bread

– My Heart Beets
Thanksgiving Bread Loaf
(Photo Credit: Ashley from My Heart Beets)
Ingredients: ghee, onion, celery, walnuts, almond flour, coconut flour, baking soda, sea salt, sage leaves, fresh rosemary, nutmeg, eggs, chicken broth, bacon strips.

Almond Flax Bread

– Healy Eats Real
Almond Flax Bread
(Photo Credit: Hannah from Healy Eats Real)
Ingredients: almond flour, flax seeds, flax seeds, sea salt, baking soda, eggs, raw cider vinegar, butter.

Other Ketogenic Bread Recipes

Ketogenic Bread Recipes #paleo #recipes #glutenfree #keto http://paleomagazine.com/ketogenic-bread-recipes/
In our search for delicious keto bread recipes, we also found a bunch that didn’t quite fit into the other sections. So instead of throwing them out, we’ve listed them here so that you can give them a try at your leisure. All of these bread recipes use nuts or seeds (other than almond flour) as the base flour.

We’ve also added in a recipe for making bread crumbs – it’s not quite the same as bread, but it’s pretty close, and we thought this keto recipe might come in handy if you wanted to make some to scatter on a salad as a crouton substitute.

The next recipe in this list is very different from the others – this ketogenic bread recipe uses probiotic capsules to create a fermented bread taste. Give it a try if you get a chance as it’s definitely something different!

A quick note about flaxseed meal as it’s used in several ketogenic recipes for bread: We’ve found that flaxseeds, when ground, can go rancid very quickly. That’s why we don’t use it in our own recipes anymore. However, if you want to use flaxseed meal, then we recommend you make your own (just buy flax as a whole seed and then place it into a food processor or a coffee grinder and process well). That way you can use freshly ground flaxseed meal that isn’t rancid in recipes.

Grain Free Cashew “Sourdough” Bread

– The Urban Poser
Ingredients: raw cashews or cashew pieces, water, probiotic capsules, eggs, baking soda, sea salt, egg yolk.

Rosemary Coconut Savoury Bread

– The Saffron Girl
Ingredients: eggs, olive oil, coconut milk, ground rosemary, baking soda, sea salt, flaxmeal, coconut flour.

Bread Crumbs

– Paleo Flourish Magazine
Paleo Bread Crumbs Recipe
Ingredients: almond flour, coconut flour, baking powder, salt, egg, ghee.

Cinnamon Swirl Bread (Gluten Free and Low Carb Adaptable)

– Holistically Engineered
Ingredients: sunflower seed butter, sweetener, eggs, vinegar, baking soda, salt, cinnamon.

Grain Free Sandwich Bread

– Colorful Eats
Ingredients: coconut flour, ground golden flaxseed, baking soda, sea salt, eggs, butter, coconut milk, apple cider vinegar or lemon juice.

Cauliflower and Coconut Flour

– The Prime Pursuit
Ingredients: cauliflower, extra virgin olive oil, almond milk, eggs, coconut flour, baking soda, sea salt, garlic powder.

Click Here To Download This Entire List of Keto Bread Recipes

Am I Just Losing Water Weight? [+ How To Lose Fat Instead]

Louise Hendon | June 8

Whenever we start a new diet for weight loss, whether it’s Paleo, keto, low-carb, vegetarian, Mediterranean, or something else, it’s always really exciting when you drop a bunch of weight in the first week of starting the diet. But are you actually losing fat, or is it just water weight that you’re dropping?

In this post, I’ll explain what is water weight, what causes water retention in your body, ways to check if you’re just losing water weight, and how you can start actually losing fat rather than just water.

Check out our table of contents below if you want to jump straight to a section.

Table of Contents – Am I Just Losing Water Weight?

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31 Paleo Carrot Cake Recipes [Includes AIP and Primal Recipes]

Louise Hendon | June 3

Good carrot cakes are hard to find no matter what diet you’re on! So, we’ve compiled a list of amazingly delicious Paleo carrot cake recipes for you.

Of course, they are all gluten-free and grain-free, and we’ve even split the cake cake recipes into Paleo, Primal (contains dairy), and AIP-friendly (AIP stands for Paleo Autoimmune Protocol, and you can find out more about it here).

To download this entire list of Paleo carrot cake recipes, just click the green button below:

Click Here To Download This Entire List of Paleo Carrot Cake Recipes

And if you prefer to jump straight to one of the sections, then just click on one of the categories in our table of contents.

Table of Contents – AIP, Primal, and Paleo Carrot Cake Recipes

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110+ Ketogenic Breakfast Recipes

Louise Hendon | June 1

We know how tough preparing breakfast can be when you can’t just eat a bowl of cereal or have toast. That’s why we went out and found over 100 amazing ketogenic breakfast recipes so that you will never have to go hungry again.

We’ve got a ton of different recipes – and don’t worry, they’re not all just scrambled eggs! There’s also ketogenic “granola,” wraps, as well as muffins and other fun breakfast (or brunch) delights.

If you’d like to download this entire list of ketogenic breakfast recipes so you can keep it safe on your computer to reference whenever you need to, then just click the green button below:

Click Here To Download This Entire List of Keto Breakfast Recipes

Table Of Contents To The Best Ketogenic Breakfast Recipes

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Is Gluten-Free Bread Paleo?

Louise Hendon | May 27

With the popularity of gluten-free going crazy worldwide, it’s no wonder people are getting confused about whether they should be eating gluten-free products like gluten-free bread on a Paleo diet. So, is gluten-free bread Paleo? Is gluten-free bread good for you? That’s what we’ll explore in this article.

Is Gluten-Free Bread Paleo? – Table of Contents

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The Day I Had Enough of Cramping

Louise Hendon | May 23

The Day I Had Enough of Cramping http://paleomagazine.com/paleo-diet-crampingJoseph Robertson was a Captain in the US Air Force, and served in Afghanistan in support of Operation Enduring Freedom. He is a proud father and husband, a fitness enthusiast and founder of Crampless Paleo LLC.

The sight is increasingly familiar at obstacle course races. Contestants fall to the side, clutching their calves in pain. I had always thought that if it happened when exercising, it just meant that you pushed yourself over your limit. So when it happened to me for the second time in a row, despite being in great shape and being well-prepared, I was puzzled. Why do I keep cramping, when I’m in good shape? I really had not considered that diet could have anything to do with it. But it did.
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Layered Peppermint Patties Recipe [Paleo, Keto]

Louise Hendon | May 18

These Paleo and Keto peppermint patties are perfect for parties or for storing in your fridge as mini treats. Even though they were barely sweetened, they taste fantastic, and the black and white layers really stand out and make them look cute and delicious.

Next time you’re going to a party and want to bring some desserts to impress the guests with, try taking these gorgeous layered peppermint patties – you’ll feel like a skilled chef rather than a home cook with these!

If you don’t like using stevia, then just add in a 1-2 tablespoons of raw honey instead. Of course, if you’re sticking to a ketogenic diet then you’ll need to take those extra grams of carbs into account.
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What Is Keto Flu? (PLUS 6 Ways To Cure It)

Louise Hendon | May 16

You’re tired and dizzy, you crave sugar, bread, pasta, and your mind wanders like crazy. You just started a ketogenic diet (or a Paleo or other low carb diet) and you’re suspicious if your new diet is making you feeling this crappy.

Removing carbohydrates from your diet all of a sudden may well be the reason why you’re barely able to concentrate on this sentence! This can happen even on a Paleo diet if you remove too many carbs from your diet. And all this feeling of crappiness is due to something people call Keto Flu (or Carb Flu). Read on to find out what is keto flu, how long keto flu lasts, and of course, how to cure keto flu.

(CARB FLU = KETO FLU)
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60 Ketogenic Dessert Recipes [Low-Carb, Paleo, Dairy-Free]

Louise Hendon | May 9

You’re excited by the ketogenic diet, but you just can’t survive with some desserts? Don’t worry – we’re here to help! Check out this giant list of delicious ketogenic dessert recipes we’ve compiled.

We’ve got everything from ketogenic cookies to mint chocolate chip ice cream!

Just a quick note before you jump into these delicious dessert recipes…

  1. Many of the keto recipes use some form of non-caloric sweetener to make these desserts sweet. While we think it’s better to avoid all sweeteners on a ketogenic diet, it’s clearly not possible when it comes to creating desserts. We try to stick to pure stevia as our preferred non-caloric sweetener.
  2. None of these recipes contain dairy other butter or ghee. If you tolerate dairy ok, then feel free to use butter, but if you don’t tolerate dairy, then try to use cultured ghee instead as this removes most of the lactose and casein from butter (and so it’s not as problematic for most people).

Want to download the whole Ketogenic dessert recipes list as a PDF? Just click the green button below and we’ll send it over.

Click Here To Download This Entire List of Ketogenic Dessert Recipes

Table of Contents For Ketogenic Dessert Recipes

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How Many Carbs In Nuts And Seeds?

Louise Hendon | May 6

If you're on a low carb diet or a ketogenic diet, then you might want to know exactly how many carbs you're taking in daily.  And while nuts are generally pretty low in carbohydrates, there are some that are shockingly high in carbs like pumpkin seeds and chestnuts.

There are also other health concerns with nuts and seeds (like the fact that they are high in polyunsaturated fats and anti-nutrients), so try not to overeat them on keto or on any other diet.

We've listed below the carbohydrate content of various nuts and seeds.  We've also calculated the net carbohydrate count for you.

Net Carbs = Total Carbs - Fiber

All the data for this table comes from the USDA National Nutrient Database for Standard Reference Release 28.  And to help you remember all the numbers, we've also prepared a handy infographic (scroll down the page for it).  Please feel free to pin it and embed it on your site.

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Blogger Spotlight – Eileen Laird

Louise Hendon | May 4

Eileen Laird is the founder of Phoenix Helix and author of A Simple Guide to the Paleo Autoimmune Protocol, which we reviewed here. Check out her Podcast, and follow her on Facebook, Instagram, and Pinterest.

1. What got you interested in the Paleo/AIP lifestyle?

Developing rheumatoid arthritis (RA). I was health-conscious before that – I ate organically, exercised regularly, but honestly paleo wasn’t even on my radar. When RA came into my life fast and furious, disabling me within 6 months, I scoured the internet looking for hope and found the AIP.

2. What excites you most about writing/blogging and helping people get healthier?

Autoimmune disease rolls through people’s lives like a wrecking ball. I love giving people hope again and helping them reclaim not only their health, but their joy in living.

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