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There’s never a bad time for a healthy Smoked Salmon Frittata Recipe. This recipe is perfect for breakfast, lunch, or even dinner! Filled with salmon, goat cheese, scallions, shallots and herbs. It’s naturally gluten-free, paleo-friendly and is sure to impress.

Smoked Salmon Frittata 1

Smoked Salmon Frittata Recipe by Lisa Bryan

When it comes to meals, is there anything better than a Sunday brunch? Hmmm, we think not. Meeting up with friends for a casual, lounge-y morning…where breakfast and lunch co-mingle into one long, entertaining, enjoyable meal is the best.

Frittata Cooking Tips

Frittatas are great because you literally throw a bunch of ingredients together and cook it. It’s unlike an omelette that you have to carefully flip or even a quiche where you need to make a gluten-free crust. In other words, it’s easy!

But there is one key to making the perfect frittata – and that’s to cook it low and slow. You don’t want the bottom browning too much before the inside has had a chance to firm up. Additionally, if you don’t want it sticking to your cast iron pan, be generous with the oil.

Much of the salmon and goat cheese will naturally sink to the bottom when you pour the egg mixture into the skillet. If you’d like more of those ingredients to show on top, for a restaurant-worthy looking frittata, here’s my food styling tip. Save a little of each of those ingredients (and maybe some dill) and carefully place those on top right before you transfer the frittata to the oven

Smoked Salmon Frittata Ingredients

So what’s in this frittata recipe? It’s loaded this frittata recipe with healthy smoked salmon and a variety of greens including leeks, scallions, parsley and dill. Can’t have smoked salmon without dill, right? And maybe cream cheese – but in this case, we’re using goat cheese.

In addition to the goat cheese, we’ve whisked in some homemade yogurt with the eggs, to make this frittata recipe super creamy. But if you’re dairy-free, you could easily swap the dairy yogurt for coconut yogurt and omit the goat cheese. There’s so much flavor with the sautéed leek, shallot and scallions (and of course, the handfuls of herbs) that you definitely won’t feel this smoked salmon frittata is missing anything without the dairy.

Other recipes you might like to try: Paleo Dairy-Free Cornbread Recipe, Keto Traditional Beef Stew Recipe, Low Carb Taco Tomatoes Recipe

Smoked Salmon Frittata

Smoked Salmon Frittata

Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Course Breakfast, Main Course, Main Dish
Cuisine Italian
Servings 6 servings
Calories 326.8 kcal

Ingredients
  

  • 1 whole leek cleaned with white and light green parts diced
  • 1 pc shallot diced
  • 3 pc scallions thinly sliced
  • 3 tbsp olive oil divided
  • 10 large eggs
  • 1 cup dairy-free yogurt
  • 1 bunch fresh parsley roughly chopped
  • 1 bunch fresh dill roughly chopped
  • 8 oz smoked salmon torn into small pieces
  • salt and pepper to taste

Instructions
 

  • Heat one tablespoon of olive oil in a 10-inch cast iron skillet over medium heat. Add the leek, shallot and scallions and saute for 1-2 minutes, or until slightly translucent. Then, remove the vegetables to a plate and set aside.
  • In a large mixing bowl, add the eggs and yogurt and whisk together. Stir in the herbs, smoked salmon, goat cheese, sauteed leek, shallot and scallions, salt and pepper.
  • Once your skillet has cooled, clean it (or use a paper towel to quickly wipe it clean). Over low heat, add two tablespoons of olive oil to the skillet and ensure that the bottom is full coated.
  • Pour the frittata egg mixture into the skillet and cook for 8-10 minutes, or until the sides are just starting to set.
  • Transfer the frittata to the oven (on a middle shelf) and turn the top broiler on. Continue cooking for another 8-10 minutes, checking on it every few minutes to ensure the top isn't browning too much. If the top cooks faster than the inside of the frittata, turn the broiler off and let it continue cooking in the oven.
  • Serve the frittata with extra herbs.

Notes

Nutrition Facts

Carbohydrates: 7.8g | Protein: 23.8g | Fat: 22g
Saturated Fat: 7.2g | Cholesterol: 330.7mg | Sodium: 483.3mg
Fiber: 0.9g |Sugar: 5.1g
Keyword breakfast, mediterranean diet, mediterranean diet menu, mediterranean diet recipes, salmon, salmon recipe, salmon recipes, smoked salmon, smoked salmon recipe, smoked salmon recipes

This dairy-free paleo cornbread is also gluten-free, grain-free, and refined sugar-free. Definitely tastes just like the genuine thing. With a little ghee or vegan butter and a sprinkle of honey, it’s perfect for dinner or breakfast!

Ultimate Paleo Cornbread {Grain Free, Dairy Free} Recipe by Michele Rosen

What You Need to Make Paleo Dairy-Free Cornbread

Simple ingredients are all it takes to make a delicious faux-cornbread!  If you’ve been baking with paleo ingredients for a while, you will probably have these ingredients in your kitchen.

Here’s everything you’ll need to prepare the recipe:

  • eggs, at room temperature 
  • full fat coconut milk, at room temperature
  • fresh lemon juice
  • raw honey
  • maple sugar, or coconut sugar
  • ghee, melted (or vegan butter)
  • blanched almond flour
  • arrowroot flour
  • coconut flour 
  • aluminum free baking powder
  • baking soda
  • fine sea salt

How to Make this Cornbread Dairy Free

While ghee is clarified butter, with most of the dairy particles removed, it is still technically dairy and not tolerated by some people with dairy allergies.

Using vegan butter or palm oil shortening to replace the ghee will work well for this recipe.  I prefer vegan butter for flavor, but it is completely up to you what you use.

You can also use refined coconut oil in this recipe, but I don’t recommend using extra virgin coconut oil here due to the flavor.

With extra virgin coconut oil, the flavor will overwhelm the recipe since you’re also using coconut milk.   Refined coconut oil has no flavor at all which is why it’s the better choice for baking.

Other recipes you might like to try: Low Carb Taco Tomatoes Recipe, Keto Traditional Beef Stew Recipe, Smoked Salmon Frittata Recipe

Paleo Dairy-Free Cornbread

Paleo Dairy-Free Cornbread

This dairy-free paleo cornbread is also gluten-free, grain-free, and refined sugar-free. Definitely tastes just like the genuine thing. With a little ghee or vegan butter and a sprinkle of honey, it's perfect for dinner or breakfast!
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Course Appetizer, Side Dish
Cuisine American
Servings 16 servings
Calories 168 kcal

Ingredients
  

  • 3 large eggs at room temperature
  • ½ cup full fat coconut milk at room temperature
  • 2 tsp fresh lemon juice
  • ¼ cup raw honey
  • ¼ cup maple sugar or coconut sugar
  • cup ghee melted or vegan butter
  • cup blanched almond flour
  • ¼ cup arrowroot flour
  • 2 tbsp coconut flour
  • tsp aluminum-free baking powder
  • ½ tsp baking soda
  • ½ tsp fine sea salt

Instructions
 

  • Preheat your oven to 325° F and line an 8” square pan with parchment paper. In a large bowl, use a whisk or an electric hand mixer to blend together the eggs, coconut milk, lemon juice, raw honey, maple sugar, and ghee.
  • In a separate bowl, combine the almond flour, arrowroot, coconut flour, baking powder, baking soda and salt. Stir this mixture into the wet ingredients until just combined.
  • Transfer the batter to the prepared pan and smooth the top. Bake in the preheated oven for 25-28 minutes or until set, golden brown on top and a toothpick inserted near the center of the bread comes out clean.
  • Set the pan on a cooling rack and cool until just slightly warm. Remove from the pan using the parchment paper, and continue to cool until near room temperature. Cut into 16 squares to serve. Enjoy!

Notes

Nutrition Facts

Carbohydrates: 13g | Protein: 4g | Fat: 12g
Saturated Fat: 4g | Cholesterol: 40mg | Sodium: 128mg
Potassium: 87mg | Fiber: 2g | Sugar: 8g | Vitamin A: 45IU
Vitamin C: 1mg | Calcium: 56mg | Iron: 1mg
Keyword bread, bread recipes, cornbread, cornbread recipe, dairy free recipes, dairy-free, paleo, paleo diet, paleo recipes, side dishes

Why Is Mental Health Important? Mental health is increasingly being recognized as an important issue that we must face together as a society. For centuries, societies have been viewing mental stability issues with suspicion. In the past, poor mental well-being has been associated with poor character, poor judgment, and even witchcraft

Photo Credit by Elina Krima

Today, we no longer view our mental stability through such outdated lenses. The Duke and Duchess of Cambridge of the UK have recently spearheaded a mental health initiative called Heads Together. It aims to “tackle stigma and change the conversation on mental health.” With such high-profile participation in the conversation around mental health, the tide is finally turning in the 21st century. 

What Is Mental Health? 

What is it? The World Health Organization provides a fulsome definition: “Mental health is a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to his or her community.” 

Indeed, the truest expression of sound mental health lies in the flourishing of healthy, supportive communities. But first, it is about managing our “internal world” well, which encompasses our thoughts, emotions, and how we process events. We achieve sound mental stability when we have a positive view of ourselves and our ability to contribute to our communities. 

Mental balance or health is important because stress, anxiety, and depression physically change the brain. For example, scientists have discovered “significant brain alterations” in patients with major depressive disorder. Scientists have also observed altered brain connections in those patients. This means that scientists can literally observe the effects of poor mental health on the brain through brain imaging. 

How Do You Get Help? 

How can people tell that they are suffering from mental stability issues, and how do they get help? The problem with poor mental health is that it encourages patients to become even more isolated. This can result in a downward spiral. This is just the opposite of what people need. 

The first step to recognizing an issue related to it in your life is by being honest with yourself. Remember that mental health is a spectrum. If you feel low, stressed, or burned out, it is best to seek help from a trained psychiatrist. A psychiatrist will listen to your story and evaluate how you are coping with certain events in your life. 

If you have been diagnosed with a mental stability issue such as depression, don’t worry: help is available. For example, a form of therapy available is cognitive-behavioural therapy (CBT). It is a form of therapy in which you are encouraged to change toxic patterns of thought into positive ones. According to the American Psychological Association, CBT “has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications.” 

Why Is Mental Health 1

Photo Credit by Lisa

Regardless of who is struggling with these issues in your life, remember to be kind – to yourself and to others. Everyone is on a journey. Sometimes life gets bumpy, but with a little help, anyone can get back on their feet. Sometimes, asking for help may be the bravest thing you can do.

References 

  1. Murphy H. B. (1979). Depression, witchcraft beliefs and super-ego development in pre-literate societies. Canadian journal of psychiatry. Revue canadienne de psychiatrie, 24(5), 437–449. link
  2. Heads Together (2021) About. link
  3. World Health Organization (2018). Mental health: strengthening our response. link
  1. Zhang, F. F., Peng, W., Sweeney, J. A., Jia, Z. Y., & Gong, Q. Y. (2018). Brain structure alterations in depression: Psychoradiological evidence. CNS neuroscience & therapeutics, 24(11), 994–1003. link
  2. American Psychological Association (2017) What is Cognitive Behavioral Therapy? link

Keto Traditional Beef Stew has this melt-in-your-mouth chuck meat and nicely cooked veggies. You’ll have a hard time believing this is a low-carb stew. This will surely make your keto diet a whole lot better. When the temperature drops, this simple keto beef stew dish will keep you toasty warm!

Keto Traditional Beef Stew Recipes

Amazing Keto Beef Stew Recipe by Kim Hardesty

Traditional Beef Stew

Most traditional American style beef stews are thicken-ed with flour or cornstarch and are often overly thick and gloppy. Except for celery, traditional stew vegetables are starchy and sweet: potatoes, carrots, parsnips, onions, and peas. Root vegetables feature heavily which is why we see stew recipes in the Fall.

This Gluten-free stew recipe is perfect for those on a low carb keto diet. Making beef stew without flour or thickeners reduces carbs while intensifying the overall flavor. To make it truly low carb, choosing low carb vegetables is a must. But properly cooking the stew is equally important.

The ideal low carb stew should feature fork-tender beef and tender (not mushy) vegetables in a meaty tasting broth.

Low Carb Vegetables For Traditional Keto Beef Stew

The best low carb vegetables for beef stew are celery, mushrooms, green beans, celery root, turnips, rutabaga, and radishes. Some people like to add zucchini and summer squash.

When making keto beef stew:

  • choose low carb vegetables
  • replace potatoes with less starchy root vegetables
  • use onions and garlic judiciously
  • small amounts of colorful vegetables add visual appeal
  • add the vegetables at the last 40-60 minutes of cook time

Food should be appealing, so I include one medium (3 oz) carrot. “Rolling” the carrot while slicing, produces small irregular-shaped chips which provide a pop of color throughout. Green beans are a great sub for peas and add color and variation in shape. Replacing starchy potatoes with better choices like radish, turnip, rutabaga, and celery root (celeriac) is a great low carb trick. (I used celery root in this stew recipe, that I cut to mimic the shape of potatoes.)

TIP: To have the vegetables look and taste their best before serving, add them to the stew at the last 40 – 60 minutes of cooking. They will soften and cook-through but keep their integrity. To me, that’s the hallmark of a perfect keto beef stew.

Other recipe you might like to try: Low Carb Taco Tomatoes, Smoked Salmon Frittata Recipe, Paleo Dairy-Free Cornbread Recipe

Keto Traditional Beef Stew

Keto Traditional Beef Stew

A hearty keto beef stew with melt-in-your-mouth chuck meat and nicely cooked veggies. You'll have a hard time believing this is a low-carb stew. Your ketogenic diet has just gotten a whole lot better. When the temperature drops, this simple keto beef stew dish will keep you toasty warm!
Prep Time 20 mins
Cook Time 2 hrs 10 mins
Total Time 2 hrs 30 mins
Course Main Dish
Cuisine American
Servings 6 servings
Calories 288 kcal

Ingredients
  

  • 1 ¼ lb trimmed beef chuck roast cubed (1 inch)
  • 8 oz whole mushrooms quartered
  • 6 oz celery root peeled and cubed into 3/4 inch pieces (or sub turnips or radishes)
  • 4 oz pearl onions trimmed and peeled (or regular onion, large dice)
  • 2-3 pcs ribs celery sliced
  • 3 oz carrot roll-cut (or sliced)
  • 2 cloves garlic sliced
  • 2 tbsp tomato paste
  • 2 tbsp olive oil,avocado oil, or bacon grease
  • 5 cups beef broth
  • 1 large bay leaf
  • ½ tsp dried thyme
  • salt and pepper to taste

Instructions
 

Optional Flavorings to change it up:

  • Marjoram, winter savory, oregano, summer savory, juniper berries, clove, orange peel, red wine, balsamic vinegar

Preparation:

  • Remove the chuck roast from the refrigerator to come to temperature.  Quarter the mushrooms and set aside. Wash and chop the vegetables, including the garlic, putting them together in a bowl for later. Trim the excess fat off of the chuck roast (pot roast) and cut into 1-inch cubes. (I used 1 1/4 pounds of meat, but you may use more if you wish.) Thoroughly mix two teaspoons of oil into the beef.

Method:

  • Place a dutch oven or heavy bottomed pot on the stove over medium heat. When hot, add the rest of the oil and swirl to coat the bottom of the pot. Add the mushrooms and stir to coat. Do not disturb them for 2 minutes. Stir and let them cook for two minutes more. Remove the mushrooms from the pot and add them to the other vegetables.
  • Brown the beef in the pot in batches, adding more oil as needed. Place all of the beef into the pot and stir in the bay leaf, thyme, and tomato paste making sure to coat the beef. Let it cook for less than a minute, then slowly add 1 cup of broth while scraping up the browned bits from the bottom of the pot. Add the rest of the broth and bring the stew up to a simmer. Cover and reduce the heat to low-ish and simmer gently for 1 1/2 hours. 
  • Insert a fork into a piece of meat to check for tenderness, it should meet little to no resistence. If tough, let it cook another 20 minutes. When tender, add the vegetables and turn up the heat until it simmers. Turn down the heat and simmer uncovered for 40 minutes to an hour or until the vegetables and meat are tender. Add salt and pepper to taste.
  • Makes 11 cups with approximately 1 3/4 cups per serving. 

Notes

It’s important to get nice color on the beef and in the bottom of the pot. The fond (browned bits on the bottom of the pan) should be dark in color (not black) and dry. This caramelization is what gives a nice depth of flavor to the stew.
Other ways to add more flavor is by adding 1/2 cup of red wine after adding the tomato paste and letting it reduce by half, or adding 1 teaspoon of beef base, and also making sure that the broth is seasoned appropriately with salt and pepper. I find that adding more pepper makes the stew nice and savory.

Nutrition Facts

Calories: 288kcal | Carbohydrates: 8g | Protein: 20g | Fat: 20g | Fiber: 2g
Keyword beef, beef stew, beef stew recipe, keto, keto diet, keto recipes, low carb, low carb recipes, stew, traditional dish

This Low Carb Taco Tomatoes Recipe is perfect if you run into having extra tomatoes coming your way! It’s similar to stuffed peppers, but the tomatoes stay cold and fresh instead of baking. The insides of these tomatoes are for a quick and inexpensive meal that everyone will enjoy.

Taco Stuffed Tomatoes Recipe by Meggan Hill

Low Carb Taco Tomatoes

These Low Carb Taco Tomatoes make a perfect meal when the nights are still hot and good tomatoes are plentiful. This easy low-carb recipe comes together in under half an hour. All in one skillet, using ground beef, zesty taco seasoning, and then loaded up with your favourite toppings and salsas.

Recipe notes:

  1. Ground beef: Also delicious with ground turkey or chicken.
  2. Tomatoes: Only make this recipe with tomatoes that you’d want to eat raw. Leave the bland, pithy, store-bought tomatoes out of it. Those smaller, on-the-vine Campari tomatoes might be good candidates.
  3. Rice: Any kind of pre-cooked or leftover rice you have: brown rice, leftover Cilantro Lime Rice, long-grain rice, or even quinoa.
  4. Taco seasoning: The auther has made her own taco seasoning blend to have on hand when the urge for tacos hits unexpectedly, but you can use the little packet from the store, too.
  5. Toppings: Try scallions, avocado or guacamole, shredded cheese, sour cream, Fritos, or crumbled tortilla chips.
  6. Size matters: Depending on the size and shape of the tomatoes you use, you may have to scale the recipe up to accommodate them and make a double batch. Luckily, that’s easy to do and leftovers are always welcome.
  7. Make ahead: The filling can be made ahead of time and rewarmed in a skillet or microwave. Stuff the tomatoes right before you plan to eat.

Recipe tips and variations:

  • Size matters: Depending on the size and shape of the tomatoes you use, you may have to scale the recipe up to accommodate them and make a double batch. Luckily, that’s easy to do and leftovers are always welcome.
  • Make ahead: The filling can be made ahead of time and rewarmed in a skillet or microwave. Stuff the tomatoes right before you plan to eat.

Other recipes you might like to try: Paleo Dairy-Free Cornbread Recipe, Smoked Salmon Frittata Recipe, Keto Traditional Beef Stew Recipe

FI-Low-Carb-Taco-Tomatoes

Low Carb Taco Tomatoes

This Low Carb Taco Tomatoes are a terrific, no-fuss supper. This quick low-carb meal uses ground beef, zesty taco seasoning, and your favorite toppings and salsas. This recipe comes together in about half an hour in one skillet.
Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Course Appetizer, Main Dish
Cuisine Mexican
Servings 8 servings
Calories 194 kcal

Ingredients
  

  • 1 lb ground beef (see note 1)
  • ½ medium onion finely chopped
  • 8 large tomatoes (see note 2)
  • 1 8 oz. can tomato sauce
  • ½ cup cooked rice (see note 3)
  • 2 tbsp homemade taco seasoning or 1 packet store-bought (see note 4)
  • Salt and freshly ground black pepper
  • shredded cheddar cheese for serving (see note 5)
  • sour cream for serving
  • Sliced scallions for serving

Instructions
 

  • In a large skillet over medium-high heat, add ground beef and onion. Cook, until browned, breaking up beef with a wooden spoon, about 5 minutes. Drain well.
  • Meanwhile, core each tomato to remove the stem. Slice off 1/4-inch of the top of each tomato. Using a sharp paring knife or a small serrated knife, cut around the inside of the tomato to loosen the seeds and inner tomato pieces.
  • While holding the tomato over a bowl, use a small spoon to scoop out the seeds and inner tomato flesh. Dice any large inner tomato pieces and reserve, along with the seeds and juice.
  • Add tomato sauce, cooked rice, taco seasoning, and any reserved tomato pieces and juice to the skillet. Stir to combine and continue to cook until juices begin to thicken, about 10 minutes. Season to taste with salt and pepper.
  • Remove skillet from heat and cool filling slightly. Working with one tomato at a time, spoon beef filling into a tomato and mound carefully on top. Repeat with remaining tomatoes.
  • Serve with shredded cheese, sour cream, scallions, and all your favorite toppings.

Notes

Nutrition Facts

Carbohydrates: 11g | Protein: 12g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 40mg | Sodium: 99mg | Potassium: 594mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1575IU | Vitamin C: 26mg | Calcium: 30mg | Iron: 2mg
Keyword keto, keto recipes, low carb, low carb recipes, Low Carb Taco Tomatoes

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