Category: Keto

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Turkey Zoodles Recipe – Paleo, Gluten Free

Can I tell you that I LOVE LOVE LOVE this recipe!  It’s super fresh, fast, healthy, detox friendly, paleo and gluten free.  What’s not to love?!?  This is a dish even YOUR KIDS are going to eat.  My dog Brie enjoys any leftover zoodles!

This is a 20 minute one pan dish if you follow my preparation and kitchen tool techniques and I especially enjoy it during the summer.  I keep the zucchini cold and cover the cold zoodles with the heat meat, veggie, sauce combo and it becomes a fresh summer dish for these hot hot hot Southern summer days.

You can also substitute grass fed beef for the organic turkey if you wish.

In this recipe I use a jar of marinara in order to save time for those quick weekday meals.  When choosing your sauce choose one without any added sugars and I always buy one that has the least amount of sugar/carbs listed on the label.  Some fantastic brands are: Organico Bello, Cucina Antica,  

Also, be sure to have your tools on hand to make your life EASIER – Two kitchen items I cannot live without is my garlic roller/peeler – seriously if you don’t have one of these you need one. I can peel my garlic in 3 seconds flat with this bad boy.  Also you’ll want a spiralizer to make those yummy zoodles. With this tool I can zoodle a zucchini in about 20 seconds.  Dinner in 20 minutes? BOOM!

Here’s to healthy quick meals!

Italian Turkey Zoodles

INGREDIENTS

  • 2 medium zucchini – spiralized
  • 1 lb organic ground turkey
  • 2 tsp olive oil
  • One medium onion – diced
  • 8 oz mushrooms – diced
  • 3 cloves garlic – peeled and minced
  • Salt and pepper to taste
  • 1 tsp cumin
  • 1 tsp crushed red pepper (optional)
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 24oz jar of no sugar added marinara sauce
  • Fresh basil chopped

INSTRUCTIONS

  1. Spiralize your zucchini and put the spiralized zucchini on a paper towel to drain while you prepare the rest of the meal.
  2. In a large nonstick skillet heat 2 teaspoons olive oil over medium heat.
  3. Add organic turkey, onion, mushrooms and garlic and cook until turkey is no longer pink and vegetables are tender; breaking up turkey into crumbles, 8-10 minutes; drain.
  4. Put pan back on the burner and turn the heat down to a simmer
  5. Add your marinara sauce – I usually use ¾ of a jar – just depends on how wet you want your dish.
  6. Stir in your spices.
  7. Let the pan simmer until all ingredients are well mixed and warm.
  8. Place a cup of spiralized zucchini on your plate, spoon your turkey, veggie, sauce mixture over the zucchini.  Garnish with chopped basil.
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Health Benefits of Potato

Potatoes were first cultivated in the South America Region around 7,000 to 10,000 years ago. They are the 4th largest food crop all over the world with one-third of the world’s potatoes being cultivated in China and India which helps explain the demand in both countries’ cuisines.


Potatoes are one of the vegetables that are loved by many because of their flavor and how easily they blend into different types of foods. Let us explore the hidden gems beyond the flavor of this tuber.

Gut-Friendly

They are rich in carbohydrates and fiber which facilitates smooth digestion making them good food for people who have a hard time digesting solid foods but requires plenty of energy.

Minimizes Inflammation

They are easy to digest and they hold a lot of Vitamin C for added protection again infection and diseases which is good for you and your children. Yams and sweet potatoes can also relieve inflammation in the digestive system and may ease the suffering in those with gout.

Rich in Carotenoids

Carotenoids help maintain your heart and other internal organs for healthy functioning. But always make sure to watch out in over-consuming potatoes as they can also raise your glucose levels. One way to combat this is by adding a good fat such as butter to those taters.

Skincare Potion

Potatoes are rich in Vitamin B and Vitamin C which supports healthy skin and a crushed potato pulp mixed with honey can be used as a skin mask. For people who are suffering from pimples or sunburn, apply a potato pulp on the affected area for faster healing.


We won’t end this article without a delicious and surely healthy potato recipe that you can serve for your friends or family!

RED POTATO, ASPARAGUS, & ARTICHOKE SALAD

Ingredients:

  • 18 small red potatoes
  • 3 pounds fresh asparagus, trimmed
  • 2 (14 ounce) cans artichoke hearts, drained and quartered
  • 3 tablespoons Dijon mustard
  • 1/4 cup fresh lemon juice
  • 3/4 cup olive oil
  • salt and ground black pepper to taste
  • 1/4 teaspoon cayenne pepper, or to taste
  • 5 tablespoons minced fresh chives

Instructions:

  1. Place the potatoes into a large pot and cover with salted water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, about 20 minutes. Drain and allow to steam dry for a minute or two. Allow to cool completely before cutting into bite-size cubes. Transfer to a large bowl.
  2. Bring a large pot of salted water to a boil over high heat. Add the asparagus spears, and cook until tender, about 3 minutes depending on size. Drain and immediately plunge into cold water to stop cooking. Cut the asparagus spears into 1-inch pieces. Place in the bowl with the potatoes. Stir in the artichokes, breaking them apart slightly as you put them in the bowl.
  3. Combine the mustard and lemon juice in a bowl; whisk the oil gradually into the mustard and lemon juice until smooth. Season with salt, pepper, and cayenne pepper to taste. Drizzle over the vegetables; toss to coat. Sprinkle with chives to serve..

Adapted from: https://www.allrecipes.com/recipe/65164/red-potato-asparagus-and-artichoke-salad/

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This is why we can’t have “rice things”

Arkansas passes “truth in labeling” act to prevent sale of Cauliflower Rice

In light of the growing trend and popularity of Paleo and Keto diets we are seeing more foods on the market like cauliflower rice, and almond milk.

This week Arkansas Governor Asa Hutchinson signed a “truth in labeling” bill into legislation that effectively prohibits manufactures from misleading consumers into thinking their products are something they are not.  This law will go into effect to protect Arkansas’ meat and rice producers.

“This law only affects people who want to deceive the public about how their food originated,” bill sponsor Rep. David Hillman told the Arkansas Democrat-Gazette . “And if you’re not trying to deceive the public, this will not affect you or any of the outlets who sell these products.”

The law, which takes effect 90 days after the 2019 session ends, will come with a $1,000 fine for every violation. Companies labeling non-rice as rice in food packaging will be liable for a $1,000 fine for each violation.

Arkansas is the sixth state to pass such legislation, and the only one to include rice. Missouri was the first state to pass legislation regulating meat substitutes.

Personally, I’m all for any type of labeling laws that will create more transparency and truth in what is EXACTLY in our foods, products and toiletry items.  We have a long way to go still on full and truthful labeling but this may be a step in the “rice” direction.

Author:

Dr. Stephanie Zgraggen, DC, MS, CNS, CCN is a licensed chiropractor, certified clinical nutritionist, and owner of Lime and Lotus, LLC in Charleston, South Carolina.  She utilizes saliva testing, herbs, and whole food supplements to correct female hormones imbalances in her patients.  Download her free guide: Dr. Stephanie’s Naughty List – The Top Five Foods that Wreck Your Hormone Health here. 

Chicken Cauliflower Rice Recipe – Keto and Paleo Friendly

Below is one of my favorite Cauliflower Rice recipes – this one is great if you love Asian inspired flavors.  This recipe substitutes coconut liquid aminos for soy sauce and cauliflower rice for the real thing so its low carb, paleo and keto friendly and if you leave off the Sriracha and egg it’s also AIP friendly too.  The links in the recipe are for the exact ingredients and tools I use in my own kitchen at home – Enjoy!

INGREDIENTS

  • 1 small head of cauliflower, riced
  • 1 tablespoon coconut oil
  • 1/2 cup onion, chopped
  • 1 pound uncooked organic chicken breast, cubed
  • 2 cloves garlic minced
  • 1/2 inch ginger, finely chopped
  • Salt and pepper, to taste
  • 1 tablespoon sriracha
  • 2 tablespoons coconut liquid aminos, divided (tastes like soy sauce)
  • 2 cups broccoli, cut into small florets
  • 2 tablespoons water
  • 1 egg
  • 2 stalks green onion, sliced
  • 1 teaspoon sesame seeds

INSTRUCTIONS

  1. Remove core and leaves from cauliflower. Cut into florets and place into food processor. Pulse until rice-like texture, set aside in large bowl. You can also use a bag of pre-riced cauliflower, if preferred. Approx. -4 cups.
  2. In skillet over medium heat, place coconut oil. When melted, add onion, garlic and ginger to pan and sauté until fragrant.
  3. Add chicken to skillet and sprinkle with salt and pepper. Sauté chicken until cooked through and golden.
  4. Pour sriracha and half of liquid aminos into pan to coat chicken.
  5. Add broccoli and water to pan and cover. Allow to steam for about 5-7 minutes, until it begins to soften.
  6. Place cauliflower rice in pan, sprinkle with a little salt and add remaining liquid aminos.
  7. Gently stir so cauliflower rice is coated. Continue cooking for about 10-15 minutes until broccoli is fork tender and cauliflower rice is soft.
  8. Push the cauliflower rice and veggies to the edges of the pan leaving a hole in the center. Crack the egg open in the center of the pan. Let it fry, breaking the yolk apart with a fork.
  9. Once the egg is completely cooked, gently mix it in with the cauliflower rice. Garnish with sliced green onions and sesame seeds, if desired.