Mango + Avocado African Salad Recipe

This is SO FRESH + DELICIOUS.

If you can get your avocado 🥑 perfectly ripe to a creamy consistency this almost becomes a fruit pudding.

And… the added doTERRA eos + fresh lime juice not only adds awesome flavor but they help it keep from turning brown. (Example: This photo is from day two of creation.)

One more thing. Burlap + Barrel spices… get them! Their sourcing has the same heart + mind of doTERRA’s sourcing standard.

•straight to the source
•where it grows best
•changing lives

No, I am not affiliated with them, just LOVE everything I’ve gotten from them so far. Trust me, they don’t disappoint.

Let me know if you decide to whip a version of this up + let me know how it turns out. This isn’t a precise type of recipe - we’ll call it a creative blending of fruits.

Keto Delicious Low-Carb Cauliflower Noodle Lasagna, it's what's for dinner.

This is honestly the most DELICIOUS lasagna. The keto noodles make it hard to believe it isn’t guilt-worthy. But it’s not. IT is so fresh, rich + robust.

And it may seem like a lot of step but it really does go quickly and is 100 percent worth every second.

Perfect recipe for entertaining! Printable version below!

Yield: 6-8

Author: Kimber Ryan

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Keto Low-carb Cauliflower Noodle Lasagna

Prep time: 1 HourCook time: 30 MinTotal time: 1 H & 30 M

Ingredients

Meat Sauce

• Rao's Tomato sauce 15oz jar
• 1 lb ground Italian Sausage
• 1/2 yellow onion chopped
• 1/2 green bell pepper chopped
• 3 cloves garlic minced
• 1 teaspoon dried oregano
• salt/pepper to taste

Cauliflower Noodles

• 3 cups cauliflower rice, packed
• 3 eggs
• ½ teaspoon fine grain sea salt
• ¼ teaspoon ground black pepper

Additional Ingredients

• 1 C. Grated Parmigiano Reggiano
• 1 C. Shredded Mozzarella
• 2 Cups Baby Spinach

Instructions

1. Brown sausage and set aside.  Saute onions, green bell pepper until soft and add minced garlic, oregano, salt + pepper the last until garlic is softened. 

Now for the Noodles

1. Preheat oven to 375°F (190°C), line a large baking sheet with parchment paper and grease with olive oil.
2. Place riced  cauliflower in a bowl and microwave on high for 2 minutes, give it a good stir, microwave for another minute.
3. Place the cauliflower rice in a tea towel  or cheesecloth and twist it removing as much moisture as you can. This is SUPER important. The cauliflower rice needs to be as dry as possible.
4. Place the pressed cauliflower rice back in the bowl and add eggs, salt, pepper and mix until combined.
5. Spread the mixture onto the parchment-lined baking sheet. Place in the oven and bake for 15 minutes.
6. Remove from the oven, let cool 5 to 10 minutes
7. Carefully peel it off the parchment paper.
8. Transfer to a large cutting board or work surface + cut to size of pan. 

Assembly + Baking

1. Layer 1 cup of sauce in the bottom of the pan, then add a layer of noodles, top with more sauce, some spinach, sprinkle parmesan cheese... repeat noodles, sauce, spinach, parm and final layer is noodles, sauce, parmesan and finally the mozzarella sprinkled over top.
2. Bake at 325 degrees for about 30 minutes or until cheese is melted and bubbly.

Did you make this recipe?

Tag @essentially.loved on instagram and hashtag it #

Created using The Recipes Generator

Best Spices in the WORLD, literally. Kick up your KETO meals.

This blog is a whole lot of things we ESSENTIALLY LOVE. And these spices sourced from around the WORLD are our latest addiction.

We have found the yummiest, freshest, and equitably sourced spices. Just like our favorite essential oils brand, this spice company searches the globe to find the BEST in the region, where they grow naturally + they support the local farmers first-hand. They serve those producing the herbs + spices, and they serve you by providing the best spices we have found out there yet.

Burlap + Barrel, WE absolutely LOVE YOU!

Here is a BIG reason why:

As they say on their website: “Most spice supply chains are completely opaque; where the spices came from, who grew them, and how they were grown is usually a mystery. That’s not by accident - the systems we live with today are legacies of the colonial spice trade, which was designed to disenfranchise farmers and shortchange consumers.

We're replacing those broken systems with equitable sourcing, direct supply chains, and mutually-supportive relationships with our partner farmers. It's not only better for our partner farmers and our world; it also makes for much fresher, more flavorful spices. You can tell that our spices were grown with immense expertise and care as soon as you crack open the jar.”

We don’t get any kickbacks for saying any of this. We simply FELL in LOVE with their product + believe in their mission. So naturally, we want to support them + share the good news. Try them. You won’t regret it.

Some of our PRODUCT FAVES (however we LOVE them all) is:

• Wild Icelandic Kelp

• Smoked Paprika

• Turkish Oregano Buds

• Cloud Forest Cardamom Seeds

• Fermented White Pepper

• Cinnamon Tree Leaves

Over the next few months, we will be sharing allllllll the recipes we have whipped up with them so far. They have some great ideas on their website as well. Let us know when you try them out + what you use the most.

Be well,

Creamy Keto Cheesecake Whip with Berries

When you are doing a Keto Diet to try and lose weight one of the trickiest parts can be satisfying that sweet tooth. Especially in that first transition phase. And then there are the gatherings with the sweet yumminess options calling to you. These little Creamy Cheesecake Whips are super simple + quick to make. Because let’s face it, sometimes when we are cutting out the sugar our patience gets cut in half as well.

Can’t wait for you to try these and let me know what you think. Oh, and side note… if you don’t have doTERRA essential oil, or one that is labeled for internal use, don’t add it. So many out on the market are laden with additives. (I have linked the lemon oil for ya, if you want to snag a bottle - we have a lot of other uses for it listed here on the EL site.)

Keto Creamy Cheesecake Whip with Mascarpone

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Yield: 6

Author: Kimber Ryan

Prep time: 2 MinCook time: 15 MinTotal time: 17 Min

This recipe is the perfect little sweet after-dinner treat.

Ingredients

• 8oz mascarpone cheese
• 4 oz cream cheese
• 4 T. swerve
• 2 drops lemon essential oil
• 1 C. heavy whipping cream

Instructions

1. Soften the cheeses + whip.
2. Add swerve + lemon essential oil, whip until incorporated.
3. Whip heavy whipping cream in a separate bowl.
4. Fold the whipped cream into the cream cheese/mascarpone mixture, mixing the two together well.
5. Dish into individual size serving dishes.
6. You can garnish with sprinkled cacao + strawberries, or raspberries + mint leaves.
7. Chill until ready to serve.
8. So good!

Calories

201

Fat (grams)

18.9

Sat. Fat (grams)

11.9

Carbs (grams)

4.2

Net carbs

2.2

Protein (grams)

6.1

2 grams of alcohol sugars per serving

Did you make this recipe?

Tag @essentially.loved on instagram and hashtag it #

Created using The Recipes Generator

BEST EVER Keto Reverse Seared Picahna Steak (Coulotte / Sirloin Cap)

THIS is DELICIOUS and SO EASY. You just pat it dry, score the fat, season, toss it in a low temp barbecue or oven until it hits 105 degrees. Then toss it on sizzling cast iron grill, 1-2 minutes on each side. YUM.

I’ll post the recipe for the Keto Cilantro Chimichurri sauce shortly, it was adapted from Umami Girl’s brilliant recipe using carrot tops. As I was scouring the web looking for best reverse searing methods for this cut of meat I saw her post using a chimichurri with it and OH MY… don’t skip this glorious addition. It is SO GOOD!

Also - side note, if you haven’t purchased from Butcher Box you may want to give it a try. GREAT quality grassfed beef and other quality meats and seafood.

Enjoy, and let me know how yours turned out.

Keto Reverse Seared Brazilian Picanha (barbeque or oven)

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Yield: 4

Author: Kimber Ryan

Prep time: 5 MinCook time: 25 MinInactive time: 10 MinTotal time: 40 Min

So

Ingredients

• 2 pounds  grass fed sirloin cap (this cut is available at Butcher Box)
• 2 teaspoons Maldon sea salt
• 1 teaspoon freshly ground black peppercorns (Burlap + Barrel brand is my current favorite for spices. They are single-source origin + so fresh)
• Cilantro Chimichurri (recipe below) for drizzling or dipping

Instructions

1. Pat down your roast and let it air dry on a rack (in the fridge) for about an hour before cooking. 
2. Preheat oven or BBQ to 250 degrees.
3. Score the fat layer without cutting through the meat in a crosshatch pattern about 1/8" deep and 1" apart. 
4. Then generously rub it down with salt + pepper.
5. Place it in barbeque (or oven in pan - middle rack) with the fat side up.
6. Cook over low heat, around 250 degrees. (I used the barbeque) 
7.  Cook until it reaches 105 degrees internally.  
8. To reverse sear first you will cook the steak over indirect heat until it reaches 105°F, then sear it on all sides for 1-2 minutes in a cast iron pan  (or other low-tox). Then voila... it is DONE. 
9. Now, make sure to let the meat rest for 10 minuts after searing to keep it plump  + juicy. 
10. Garnish with Keto Cilantro Chimichurri Sauce 

Recommended Products:

Butcher Box Sirloin Cap

Calories

550

Fat (grams)

30

Carbs (grams)

0

Protein (grams)

60

Created using The Recipes Generator

Rise n' Shine Keto Coffee Recipe: an Anti-inflammatory Diet Recipe

This is a DELICIOUS Keto Coffee recipe that has incredible anti-inflammatory benefits. Golden Milk is filled with turmeric, ginger, cardamom + black pepper which really BOOST your bodies response to reducing inflammation within the body.

• 1 Tablespoon MCT Powder

• 1-2 teaspoon Golden Milk Powder

• Good Cup of Java

• 1 dash of Pumpkin Pie Spice

• 1 dollop Heavy Whipping Cream (no sugar added)

add first three ingredients into a cup and whisk or froth, top with whipping cream, sprinkle the spice and sip away. This is so delicious + so beneficial for your health!

Be Well,

Kimber

21 day Reduce + Reuse Project: In the kitchen

Toxins, in the kitchen. Where are they, what do they do? Do the toxins really hurt us that much?

Have you spent much time considering the toxins in your kitchen? I am guessing you have probably taken a look at your cleaners and considered what is included in the ingredients list. If not, that is a great place to begin evaluating on your quest to go toxin free. Prepared to be shocked at what you find. That isn’t what we are covering today though.

Did you know the most harmful way to come into contact with toxins is through ingestion? Anytime we ingest anything, it has a direct route to the bloodstream + begins affecting the body right away.

So is food the only way you introduce chemicals and toxins through ingestion? No, what you cook your food in plays a part too. Pots + pans play a huge role as our food comes into direct contact with it, sits in it, and transform through the process of being exposed to it.

And what about when you’re standing over the food you’re cooking, you are inhaling those gases, Inviting them straight into your body with full access. Using a vent fan can help minimize this, but the ultimate way to avoid this problem of inhaling toxins is by choosing safe cookware to begin with.

Toxic Cookware to Avoid:
1. Ceramic-coated pans

Ceramic pans and cutlery are usually metals coated with a synthetic polymer that is softer than metal. This coating can easily wear off and can only last for about one year. Once the coating begins to wear off and depending on the material beneath the synthetic polymer, toxic metals can begin leaching into your food.

2. Non-stick cookware (Teflon)

Non-stick cookware contains a similar synthetic coating of polytetrafluoroethylene (PTFE), which is a plastic polymer that can release harmful and carcinogenic gases at temperatures exceeding 500 degrees Fahrenheit. In humans, these fumes can cause flu-like symptoms several hours after exposure, resulting in a condition called polymer fume fever that is often misdiagnosed as the viral flu. The gases are so toxic that for most birds, they are fatal.

3. Aluminum cookware and aluminum foil

Aluminum cookware is often coated to prevent the aluminum from seeping off the appliance. However, these protective coatings easily chip and wear off. Aluminum can be affordable, but may not be worth the risk of transferring aluminum into your food and contributing to potential aluminum toxicity. Aluminum can accumulate in your brain, lungs, bones, and other tissues, causing tangles in nerve fibers and leading to muscular dysfunction and memory loss.1 Aluminum has not been shown to be a cause of Alzheimer’s disease, but increased levels of aluminum in the brain have been noted in autopsies of Alzheimer’s patients which suggests that aluminum toxicity may be a risk factor in the disease.2 Common sources of aluminum include antiperspirants, some toothpaste, aluminum foil, aluminum cans, and aluminum cookware. Simply ditching the aluminum foil for a glass baking dish can help you reduce your intake of aluminum.

4. Copper pans

Copper cookware is popular because it heats evenly over the surface. However, I do not recommend using it in your home. Uncoated copper can leach into your food and even protective coatings will break down over time. Too much copper can suppress your zinc levels and weaken your immune system,3 interfering with adrenal and thyroid function which most commonly results in fatigue.

 They say that small daily decisions lead to long term effects. If that is the case then choosing the right pan is one of the first places to start in reducing toxins in your home.

Here are some great toxic-free choices:

1. Enameled Cast-Iron

Coated cast-iron pans offer the non-stick benefits of Teflon without the harmful gases. Enameled cast-iron pots are easier to care for and available in various colors, but if you want the benefits of iron, then opt for the bare versions.

2. Bare Cast-Iron

When seasoned properly, bare cast-iron is the ideal non-stick surface. It can also transfer small amounts of iron into your food when cooking acidic ingredients. This can be beneficial for those who suspect an iron deficiency and need to increase their iron intake. Bare cast-iron requires a little more care than enameled cast-iron, but it is more affordable and heats more evenly than its enameled counterpart. Bare cast-iron can also be used in an oven or on a grill.

3. Stainless steel

Stainless steel cookware is affordable and very stable at high temperatures. This cookware is non-stick, lighter than cast-iron, resistant to scratching, and lasts significantly longer than coated materials.

4. Carbon Steel

Carbon Steel pans are extremely versatile. Very popular with chefs. They are broiler safe. Like cast iron, carbon steel pans become more and more nonstick over time, without the need for special coatings during manufacturing. Carbon steel pans are thinner and lighter than cast iron, and also more responsive to temperature changes.

5. Glass

Similar to cast-iron and stainless steel, glass is a sturdy material that will not release chemicals or toxic metals into your food. Glass dishes are ideal for baking and storing leftovers. We recommend using glass storage containers instead of plastic in order to avoid toxins.

So, do you have any pans you are ready to toss out with the trash? Which of the safe toxic-free cookware options above seems like the best fit for you? We would LOVE to hear from you.

COOKING TIP for CAST IRON: If you are looking for a terrific video that teaches you how to properly season a cast iron pan here is one from Tasty that we suggest watching! They have some terrific tips on how to care for your cast iron. Thinking the same method could be used to season your carbon steel pan. https://youtu.be/KLGSLCaksdY

Be well,

Kimber

Trying to lose weight with a Keto Diet? Set yourself up for success.

So you have heard about Keto and you are ready to run with it? Or possibly you have been going about it but just can’t get it going smoothly. Oy, I hear ya.

Some of my BIGGEST challenges on Keto were / are:

1. knowing where to start

2. setting up the meal plan

3. planning ahead

4. actually following the plan

My VERY biggest challenge is allowing myself to get too hungry and then grabbing whatever is quick and easy. When you are hungry the prepping and time it takes to cook can seem like just too much and that cheese, chocolate, crackers… it all just sounds like a deliciously quick pop it in your mouth right this minute perfectly satisfying option. So yea, it happens for me.

It’s taken me some time to prep ahead or find no guilt, ready to go, snacks to have on hand. I’ll be sharing a list with some of my favorites very soon. The other BIG helper is to make a meal and arrange to have leftovers on hand in the fridge.

When selecting recipes I do a lot of online searching however my GO-TO Keto Recipe books are authored by Maria Emmerich. I just LOVE her food. I can’t even pick one that is a favorite… and she has quite a line up.

This one though Keto Instant Pot ? Instant Pot + Keto = DIVINE! Is she brilliant or what? So when you aren’t super prepared ahead of time or just plain short on time, this cookbook is where it is at.

Tell me, what your biggest challenge is so far with a Keto Diet?