Paleo Hot Cross “Buns”

Easter – the smell of freshly baked hot-cross buns and the boxes of chocolate eggs filling your supermarket shelves. Only one problem – they’re not very paleo.

Well like you, we here at Healed by Bacon also enjoy the odd Easter treat. But, chances are, a hot cross bun won’t have you hopping around like the Easter bunny. So we have come up with the perfect recipe as a great alternative.

This is one of our favourite paleo Easter recipes – we love it so much we’ve decided to reblog it.

Paleo Hot Cross “Buns” Recipe

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Keto Diet 101

Fat – the macronutrient demonized by ‘healthy guidelines’ dietary professionals. For a very long time now people have believed that eating fat, and especially that dreaded saturated fat, is what causes obesity and heart disease.

But if you’ve read our post on The Truth about Fats, you will know that this is all wrong! In fact, fat is probably the most important nutrient for weight loss, healthy cholesterol, brain function and overall health!

Including more saturated fat in your diet is a great start to improving your health. The keto diet is essentially the name given to the diet that focuses on this.

What is a Keto Diet?

Simply put, a keto (or ketogenic) diet is a low-carb, moderate protein, high fat diet. On a keto diet, healthy meals are structured around keeping carbs to only 5% of your total macronutrient intake. Protein consumption ranges from 20% to 35% and fat intake ranges from 60% to 75%. At an extreme level, fat can make up 80% of the diet with 20% coming from protein, and no consumption of carbs!

The idea behind the keto diet is that if you reduce your carb intake and replace it with fat, your body goes into a metabolic state called ketosis. In ketosis, instead of using your glucose stores for energy, your body taps into its fats stores and burns those for energy instead.

Why go on a Keto Diet?

There are a number of benefits to a keto diet. The number one reason often touted is weight loss, and fast weight loss! When you move into a state of ketosis your body becomes highly efficient at burning fat for energy. Not only that, fat is both tasty and filling – a number of studies have shown that, when compared to a low-fat diet, low-carb dieters lose 2 to 3 times more weight. And because fat is filling, low-carb dieters often aren’t left feeling hungry. On the keto diet, appetite tends to be suppressed and dieters end up eating fewer calories without even trying.

But a keto diet offers a number of other health benefits too, including:

  • Improved insulin sensitivity
  • Reduced risk of heart disease
  • Reduction in visceral fat (the bad fat that lodges around your organs)
  • Improved brain function and memory
  • Reduced risk of Type 2 diabetes
  • Reduced symptoms and progression of Alzheimer’s disease
  • Reduction in epileptic seizures
  • Improvement in skin conditions such as acne
  • Reduction in triglyceride levels

What food should be avoided?

As we mention, the keto diet is all about reducing carbs from your diet and replacing them with fat. Therefore, any foods high in carbs should be limited. This means limiting:

  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc. (Read why here).
  • Fruit: All fruit, except small portions of berries like strawberries.
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Low-fat or diet products: These are highly processed and often high in carbs.
  • Some condiments or sauces: These often contain sugar and unhealthy fat.
  • Unhealthy fat: Limit your intake of processed vegetable oils, commercial mayonnaise (you can make your own here), etc.
  • Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.
  • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

What food can I eat?

Rather than focusing on what foods you can’t eat, its best to look at what foods you can eat to heal and nourish your body. The majority of your meals should focus on:

  • Meat: Grass-fed steak, pork, bacon (check out our home-cured bacon recipe), chicken and turkey
  • Fatty, sustainable fish: Such as salmon, trout, tuna and mackerel/sardines.
  • Eggs: Read our blog on eggs 101 to workout which eggs you should be buying.
  • Grass-fed butter and cream: If you’re intolerant to lactose you might want to try our recipe for ghee.
  • Cheese: Unprocessed cheese…raw milk cheeses are even better.
  • Healthy oils: When cooking with heat, use coconut oil, for drizzling over salads use virgin olive oil or avocado oil and when making homemade mayonnaise use macadamia nut oil.
  • Avocados.
  • Low-carb veggies: These include leafy greens, zucchinis, spaghetti squash, celery, tomatoes, onions, capsicum, etc. As a rule of thumb, veggies grown above the ground have fewer carbs than those grown below the ground.
  • Condiments: You can use Celtic sea salt (in fact, to help overcome any withdrawal symptoms in the first week, you should add Celtic sea salt to your water and sip throughout the day), pepper and various healthy herbs and spices.

Just remember to switch up what meat and veggies you are eating…whilst technically chicken breast with a keto-fied dessert may still keep you in ketosis, it’s doing nothing to nourish and heal your body…and you’ll get bored very quickly!

Paleo Raspberry and Coconut Gelatin Gummies

Paleo Raspberry and Coconut Gelatin Gummies Recipe

These gummies are a perfect for killing two birds with one stone – satisfying your cravings for a sweet paleo snack and healing your gut.

Ingredients raspberry-gummies

  • 1 cup full fat coconut milk
  • 1/2 cup raspberries
  • 8 tbsp grass-fed gelatin
  • Zest of 1 lime
  • 1 tbsp coconut oil

Method

    1. Depending on what you feel like, you can either blend the raspberries with the coconut milk or mix them in whole. Add the lime zest to the coconut and raspberry mix.
    2. Over a medium heat, combine the gelatin – one tablespoon at a time – and coconut and raspberry mix in a saucepan. Make sure the mix doesn’t boil.
    3. While the gelatin is dissolving, grease a glass pan (this will be used to set the gummies in).
    4. Once the gelatin is completely combined (make sure there are no lumps), let the mix cool to room temperature. Once cooled, pour the mixture into the greased glass pan, cover and place in the fridge.
    5. Refrigerate for at least 3 hours. Cut into squares and enjoy!

 

 

 

Rosemary and Sage Roast Turkey

Rosemary and Sage Roast Turkey Recipe

This recipe is taken from our Healed by Bacon Autoimmune Protocol Friendly Christmas Menu eBook.

AIP low fodmap gluten free sugar free christmas

We used to ask each of our guests to bring a dish to our Christmas lunch – sounds like a good plan in theory, less cooking, less cleaning up and save on money…turns out the plan is only good in theory.

One of our guests, Aunty Jane, liked to bring a “meat” dish to our Christmas dinner. Problem is, no one could ever tell what meat it actually was. In fact, one year another guest mentioned to Aunty Jane that she had slightly overcooked the pork she brought – that it was a bit tough and dry (and trust us, this guest was being very generous with ‘a bit’ tough and dry. Think chewing on a rubber boot and the dry feeling you get if you were to eat a spoon of coconut flour by itself). Looking confused, Aunty Jane replied with “Oh, I didn’t bring pork, I brought Turkey”. And from then on, (1) any meat dish Aunty Jane ever brought was just called “Mixed Miscellaneous Meat”, and (2) we started to cook the meat for Christmas dinner.

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Tackling the Buffet Breakfast Bar

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Holiday season is on its way…and if your heading to a hotel to relax and unwind, chances are you’ll also be taking a visit to the buffet breakfast bar. Now we love a buffet breakfast as much as the next person! But we also get tempted by those donuts and chocolate croissants…and we know that those pastries and baked goods don’t help with autoimmune diseases!

So we’ve come up with a basic plan that can tackle those temptations and make sure we don’t come back with a body feeling more inflamed and stressed than when we left.

 

  1. Bring on the bacon!

Fat – the saturated kind – and protein will keep you feeling full and stabilise your blood sugars to make sure you don’t reach for the Danish pastries.

Head for the egg station and order a couple of poached or hard/soft boiled eggs. If you decide to have an omelette or scrambled eggs, make sure they crack the eggs in front of you – most buffet breakfast bars actually use a pre-made omelette mix which is ‘enhanced’ with pancake mix to make sure the eggs served a fluffy. As nice as fluffy scrambled eggs are, the pancake mix is filled with sugar and gluten.

After you’ve ordered your eggs its time to find the bacon. Bacon, especially if it is cured with only salt, is a good breakfast option. The saturated fat in the bacon will help to keep your hunger satisfied.

If you’re not into bacon and eggs for breakfast, other good options for sources of protein and fat include roast chicken, sausages and fish – just make sure the roast chicken and sausages are gluten free. If you’re looking for more fat, add some butter to your meal or your coffee.
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  1. Bulk up with leafy greens and veg

Buffet breakfasts usually have some sort of salad bar. Fill up the other half of your plate with some leafy greens, or if you’re looking for a cooked breakfast, add some steamed vegetables. A word of warning – even though the roast tomatoes are yummy, check first that they haven’t been seasoned with sugar.

 

  1. Spice it up

This one is optional – when we travel to an Asian country, there is always some sort of chilli condiment at the buffet bar. To give our food an extra thermogenic boost, we like to add some chilli flakes or grated ginger to our dish.

Other things we like to do at the buffet breakfast bar is add some lemon to water to sip on an help digestion, as sometimes when we travel, the other foods we come across can sometimes surprise our digestion.

And if you’re looking for a special breakfast while on holidays, why not try some soft boiled eggs with soldiers…but instead of using toast, dip bacon in the gooey yolks instead!!

Bacon Jerky

Bacon Jerky Recipe

Homemade Bacon

Bacon. Jerky. Recipe. Do we need to say more?

Ingredients

  • Rashes (as many as you like…or can fit in the oven/dehydrator) of grass-fed, preservative free bacon – check out our home cured bacon recipe
  • Ground fennel seed (optional)

Method

  1. Lay the rashes of bacon in the dehydrator and sprinkle with the ground fennel seed (if you are using it, otherwise leave it off!).
  2. Dehydrate on the ‘meat’ setting for 8 – 12 hours.
  3. Eat!!!!!!!

How to Cook Eggs

If we were to describe eggs in 5 words it would be: fast, easy, versatile and a-delicious-source-of-protein…ok so we might have cheated with that last word (because, let’s face it, describe eggs in 9 words isn’t as catchy). Eggs are a great source of protein and they are easy to whip up when you need a nutritious meal but don’t have much time. This post is pretty much Egg Cooking 101.

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Hard Boiled Eggs

Hard boiled is pretty much the easiest way to cook an egg.

  1. Place eggs in a large saucepan with a little pinch of salt (this makes them easier to peel) and cover them with cold water.
  2. Over high heat, heat the saucepan until it reaches boiling point.
  3. Once the water is boiling, remove the saucepan from the heat and let the eggs stand in the water, covered, for 9 minutes.
  4. Drain, cool, peel and serve.

Scrambled Eggs

Ok, this is probably the second easiest way to cook eggs. This recipe makes 1 serve.

  1. In a bowl, mix 2 eggs, a pinch of Celtic sea salt and pepper and ¼ of a cup of milk until combined.
  2. In a fry pan and over medium heat, melt 1 tbsp. of butter, ghee or coconut oil. Once melted, pour in the egg mixture.
  3. Don’t touch the mixture until it begins to set (as tempting as it is!). Once it has started to set, use a spatula to gently pull the eggs into the middle. Continue until the egg is thick and no running bits are left. Remove from heat and serve.

Fried Eggs

This one is for over-easy eggs.

  1. Melt 1 tbsp. of butter, ghee or coconut oil in a fry pan. Once the pan is hot, crack in your egg.
  2. Reduce the heat to low and cook slowly until the whites are set and the yolks have thickened.
  3. Carefully flip the egg over and cook until your desired gooeyness. Sprinkle with a pinch of Celtic sea salt and pepper and serve.

Check out our Fried Egg Salad recipe here.

Poached Eggs

This recipe is for 2 poached eggs and goes excellently with some rashers of home-cured bacon.

  1. Heat water in a large saucepan until it is boiling. Once it reaches boiling point, reduce the heat to a simmer.
  2. Add a dash of vinegar to the water and stir with a wooden spoon. Carefully slide in the eggs, one at a time.
  3. Leave eggs to cook for 3 – 5 minutes (depending on how runny you want your yolks). Using a slotted spoon, lift the eggs from the water, drain and serve with a pinch of Celtic sea salt and pepper.