Salad Recipes Without Lettuce

Pop quiz: Is a salad still a salad if it doesn’t have greens in it?

(Short answer: YES.)

“People think you need lettuce to call something a salad,” says Chelsey Amer, a registered dietitian based in New York City.

Your bowl or plate can contain any variety of ingredients — with or without dark, leafy greens — and it’s still a salad.

If you’re struggling to learn to like vegetables or if greens gross you out, don’t write off salads — they’re an easy way to bump up your vegetable and fruit intake each day, even without the green leafy stuff.

Here’s our foolproof formula for building a healthy, no-greens salad, along with some tips that may help you learn to like greens — some day!

How to Make a Salad Without Greens

Easy peasy: Just skip Step 1 in our Foolproof Formula for a Healthy, Delicious Salad or the vegetarian version. (For creative, delicious green alternatives, see our list below).

The non-starchy vegetables that are usually considered add-ins or toppings can replace lettuce or greens as the base of your salad.

Though she likes greens, Amer sometimes bypasses them herself.

“One of my favorite salads is an Israeli salad that’s made from chopped cucumbers and tomatoes, plus sometimes onion,” she says. This becomes the base of her salad in place of greens.

(Pro tip: If you’re not a huge fan of raw veggies, steam your favorite vegetables or roast them in the oven.)

Once you have your base, start adding your protein, carbs, and healthy fats, says Alyssa Cohen, R.D.

“When you build a salad, make sure to include all three macronutrients,” she says. This ensures your salad provides enough calories and other nutrients to keep you satisfied until your next meal or snack.

The other rules of building a healthy salad — and the most common mistakes we share in those formulas — still apply.

You’ll want to keep portion sizes in mind, especially with healthy fats, condiments, and tasty toppings like nuts and seeds.

Spiralizing zucchini

The Best Alternatives to Greens

There are so many alternatives to lettuce in a salad — almost anything in the produce aisle can be the base of your no-greens salad bowl.

“The truth is, you can create a salad any way you want,” says Cohen. (Remember that if you burn out on kale, lettuce, and spinach.)

Check out some of the options:

Cauliflower rice (or broccoli rice)

Cauliflower rice (and now broccoli rice) is available pre-riced at most supermarkets, or you can make it yourself in a flash by pulsing fresh florets in a food processor.

Cauliflower rice tabbouleh is a fresh spin on a Mediterranean classic, and broccoli rice can be tasty with leftover Ginger Soy Flank Steak as your protein choice.

If you prefer cauliflower whole, you can make Buffalo Cauliflower Bites and use them as a salad topper.

Broccoli slaw

Broccoli slaw is a genius way to use up the stalks that many people toss in the garbage.

Buy it pre-shredded or use a vegetable peeler to remove the tough outer layer, then shred the inner stems using a food processor or spiralizer.

Broccoli slaw can be tough and dry, so toss it with a pre-measured amount of dressing, massage well, and refrigerate for up to a day. Try it with Creamy Dill Dressing.

Shredded or spiralized vegetables

How you prepare vegetables can affect the way you feel about them, as the texture can influence your sensory experience.

Salads involve a lot of chewing, so starting with smaller pieces may make certain vegetables more appealing.

Using a box grater, slicing attachment on a food processor, or spiralizer, you can turn unlikely vegetables into the stars of your salad.

Shredded carrots and beets sweeten up salads (and are more fun to eat than giant raw chunks), while thinly sliced or shredded Brussels sprouts and cabbage disperse their strong flavor throughout your bowl. You can also grate or slice bitter radishes.

Spiralized veggies make salads more fun — who doesn’t love twirling noodles?

“Zoodles” made from zucchini are an obvious choice, but cucumbers, carrots, and even beets can be used in addition to or in place of noodles like soba.

(Fun Fact: Like kale, Brussels sprouts and cabbage are both members of the cruciferous family of vegetables.)

Massaging these tough, dry veggies with a tiny bit of salt and acid (like vinegar or citrus juice) can tenderize them.

Even if you’re adding dressing, don’t skip this step. Sprinkle with a small amount of salt and acid, then use your hands to squeeze and massage until they soften slightly, give off some liquid, and appear shiny.

For best results, refrigerate for at least a few hours before eating.

Diced vegetables

Turn common veggie toppings — like tomatoes, celery, cucumbers, carrots, onions, or peppers — into your base by finely dicing them.

Keep all pieces uniform for a fun, confetti-like salad, and opt for a mostly clear dressing (like Lemon Tarragon Vinaigrette) to show off the rainbow colors of your veggies.

Portion Fix: A serving of non-starchy vegetables is one green container.

Grain salad in a bowl

Grains

Remember how you can chill down anything, put it in a bowl, and call it a salad? That means grain bowls are technically salads.

“You can also replace the greens with a starchy base such as farro, quinoa, or brown rice,” says Cohen.

Build your own Buddha Bowl, try a Grilled Peach Panzanella salad, or enjoy leftover Roasted Fennel and Farro Salad chilled.

Portion Fix: A serving of carbs is one yellow container. This includes whole grains as well as starchy vegetables — like corn, roasted white or sweet potatoes, or green peas.

Veggie wrap

5 Ways to Make Salad If You Hate Greens

Research proves trying new foods is hard. When introducing kids (and adults!) to a new food, for example, it can take between eight and 15 tries, so cut yourself some slack — and don’t give up!

If you’re working to overcome a distaste for greens, here are five things you can do to a salad if you hate greens or lettuce.

1. Wrap it

This tip puts a food you know and like between you and your salad.

Place a serving of salad inside rice paper wrappers (like spring rolls), nori (like sushi), or a whole-grain tortilla. If you’re feeling brave, wrap your salad in a collard leaf or lettuce cups!

2. Chop it

Sometimes eating a salad can feel like a workout, and facing down huge lettuce leaves may feel intimidating. (We’re looking at you, kale).

One solution? Chop your greens and other ingredients finely so they’re generally all bite-sized. Avoid any mess by chopping your ingredients before adding any dressing.

No more lettuce leaves flopping off your fork or dangling out of your mouth!

3. Scoop it

Once you’ve chopped your greens, use a serving of baked chips or healthy versions of crackers to give your salad some crunch — and make it more fun to eat!

4. Dress it

Dry greens appeal to very few people, so try tossing them with dressing before making the rest of your salad.

Place a portion of dressing in the bottom of your bowl, add your greens, and use tongs to toss and coat every leaf. Then add the rest of your ingredients.

Try these Portion Fix-approved dressing recipes:

Honey Mustard Dressing

Healthier Ranch Dressing

Thousand Island Dressing

5. Hide it

Start small. There’s no rule that says you must fill your entire bowl with greens.

In Portion Fix, a serving of greens is one green container, so start with that and mix them in.

No one likes soggy, watery greens. Be sure to dry them well, using a salad spinner or using paper towels or a dish (clean!) towel to absorb as much moisture as possible.

You can chop the greens to further hide them, or use any of these other tricks. Chances are, once they’re in the bowl, you won’t notice them.

Pro Tip: If you’re really, REALLY not down with greens, a daily Shakeology is a great way to get your greens in without having to hold your nose or hide them. Get your bag here!

The Takeaway

A salad sans lettuce or any greens can still be a filling, nutrient-dense meal.

Get creative with your ingredients and your preparation techniques, and you can eat the rainbow without ever including greens that you don’t like.

How to Meal Prep on a Budget

It’s official: Meal prep can be a crucial part of achieving your weight-loss and fitness goals.

A study shows that people who spend more time thinking and preparing ahead about what they’re going to eat tend to make better choices, incorporating more fruits and vegetables into their diet.

That same study also showed  that spending less than an hour a day preparing food at home is linked to eating more fast food and spending more money eating out.

Now, you might think that healthy meal prep is for those who have plenty of time and money to spend, but experts beg to differ.

“Healthy meal prep can actually be very economical,” says health and fitness specialist Jim White R.D., A.C.S.M. “Plan well and you could save time and money, not to mention your health.”

Ready to get planning and save yourself some dough while eating healthier and getting in shape? Here’s how!

1. Make a Plan

A great first step in making a saving is to have a pretty solid idea of your food needs throughout the week before you do anything else.

Take a moment to think about the week ahead: Think about where you’ll be at mealtimes — home, work, on the move — whether you’ll have the means to reheat food if you’ll need something that’s ready to go and the kinds of containers you’ll need to store that food.

Most importantly, think about the clean meals and snacks that you want to eat. If planning clean meals becomes a drag or a bore, you’ll resent the whole endeavor.

Here are a dozen fantastic ideas for appealing, healthy meals that cost between 45 cents and $2.72 per serving.

2. Make a Clean-Eating Grocery List

Once you’ve thought about the clean, healthy, nutritious meals you’d like to have ready to go when you want them this week, work backward to come up with a grocery list.

“The biggest expense will be your protein,” says White. “Getting the chicken thigh instead of the chicken breast can be less expensive and not a huge difference in the nutritional profile. Or use canned tuna instead of fresh tuna for some of your meals.”

Beans or lentils are also a good (and less expensive!) alternative protein source instead of meat, he adds.

Once you’ve made your list, think about where each of the items can be bought at the best price and get your groceries on a day when you’re not rushed.

Amy Shapiro M.S., R.D., C.D.N. lists a few common mistakes that lead people to spend more when meal prepping: “Always shopping organic, not shopping in bulk, only buying fresh food when frozen can be just as healthy,” she says.

Here are examples of healthy foods that should make up the core of your clean-eating grocery list:

1. Lean protein (fish, chicken, turkey, lean cuts of beef, tofu, etc.)

2. Dark leafy greens and vegetables of different colors (frozen and canned work, too)

3. Fruit (frozen and canned work, too)

4. Healthy fats like avocado, olive oil, nuts/seeds

5. Whole grains

6. Eggs, Greek yogurt (2%)

Man, woman with baby unpacking groceries

3. Stick With the List

Ever gone to the store to buy groceries and come home to find that you bought a lot of things you hadn’t planned on and maybe even forgot some things you meant to buy?

Turns out that supermarkets put a considerable amount of time, money, and effort into making sure that customers stray from their lists and make impulse purchases.

That’s bad for your budget and, because impulse buys are generally not the healthiest items, bad for your overarching health goals, too.

And you’ve probably heard that going to get groceries with a rumbling belly is a bad move for your weight-loss goals.

Well, a 2013 study showed that when people go shopping when they’re hungry or they’ve gone a long time without eating, they tend to buy foods with a higher caloric density.

4. Shop the Bulk Foods Aisle

What do beans, grains like quinoa and barley, nuts, seeds, rice, and legumes have in common?

Most supermarkets offer these items in bulk bins.

Not only does shopping in bulk save you money because you’re not paying for the fancy labels, you can also take as much or indeed as little as you need — meaning that you can experiment with new things and new meals without getting stuck with something that’s not up your alley.

Beans – rich in both protein and fiber – are particularly cheap when bought dry and from the bulk bins.

Soaking them might sound like a hassle but if you’re already planning your meals for the week, it ain’t no thang. To save even more time, you might consider investing in a pressure cooker or Instant Pot.

One upfront cost might be to get some airtight jars to store them in. Put them on a shelf (avoid placing them in direct sunlight), and they have the added bonus of making your kitchen look pretty homey too.

Two friends shopping at a farmers market.

5. Shop Seasonally

Shop local.

The farmers market can be a win-win: You can find fresh, locally grown food that may actually be cheaper than what’s at your grocery store.

So if you come across fresh produce at your local farmers’ market, then, by all means, add them to your week’s meals!

6. Go Really Big

Consider investing in an annual membership to a wholesale market like Costco, especially if you’ve got a family.

One caveat: Get your quantities right. The savings you make by bulk buying will disappear if you don’t eat what you buy before it goes bad.

Plan ahead (sense a theme here?) and figure out what can be stored in the fridge and what you can freeze for later.

If you’re freezing food, write the date on the package or container so you don’t have to guess whether you should keep it or toss it when you defrost.

Get Cooking

You had a bulk mindset when you bought this stuff, and to really unlock your savings, you should adopt a bulk mindset when cooking.

Set aside a few hours on a Sunday (or whatever day is most convenient) putting together three or four dishes that can be frozen in batches to give you the benefits of variety and economy.

And while you’re putting food into containers, make sure portion sizes are in step with your weight-loss goals. Or take the guesswork out of the equation and use Portion Fix containers to assemble your meals, then freeze. (Don’t freeze the containers themselves!)

“If you are not measuring your portion sizes you could not only be consuming too much food and costing more money,” says White. “By keeping foods at the correct portion size you will be trimming your waistline and also trimming costs.”

The Bottom Line

It may seem daunting at first to plan an entire week of meals, shop, then cook it all.

But if you stick with it and start meal prepping on a regular basis, you’ll figure out what works/what doesn’t work, and you’ll save yourself time and money.

Here are some meal prep ideas to help you get started!

A Beginner’s Guide to Meal Prep

10 Tips to Make Meal Prep Easier

7 Clean-Eating Meal Prep Tips

No-Cook Meal Prep for the 1,200-1,500 Calorie Level

Meal Prep Tips From the Pros

One Pan Recipes: Healthy Meals in Minutes

Sometimes getting dinner on the table feels like a monumental task. Whether you’re running late from work, have nighttime meetings or sports practices to get to, or are just exhausted from a long day, it can be tempting to order take-out on nights where cooking feels like a chore. But take heart, because we have solutions that will work for you.

On nights that you simply can’t even fathom cooking, having some ready-to-eat Nutrisystem meals on hand will make dinner a cinch. Plus, you’ll know that you’re eating something that still fits into your healthy diet.

Of course, sometimes you just need an easy-to-make meal that is not only simple to assemble, but simple to clean up, as well. If that’s the case, we’ve got you covered with these quick and easy one pan recipes. They’re perfect for those busy weeknights when you want something low-stress that your family will still enjoy. And, any one of these one pan recipes would make not only a delicious choice, but a nutritious one that will keep your diet on track.

Here are our customers’ favorites one pan recipes for busy weeknights:

1. One Pan Salmon, Brussels Sprouts and Squash >

This recipe combines heart-healthy (omega-3 fatty acid-rich) salmon with seasoned Brussels sprouts and squash for a simple one pan meal that packs in a ton of nutrition. Both Brussels sprouts and squash are rich in valuable nutrients. Brussels sprouts are an excellent source of vitamins C and K while squash is known to be a great source of vitamins E and B.

2. One Pan Chicken Parmesan & Green Beans >

chicken parm

Who doesn’t love chicken parm? It’s one of the most popular Italian dishes out there and with our version, you can enjoy it without any of the associated guilt. The trick is that our recipe goes light on the cheese and sauce and uses whole wheat bread crumbs on the chicken. But don’t get us wrong, with plenty of yummy seasonings, it’s still big on that classic Italian flavor you know and love. Plus, when served with green beans—which carry essential vitamins like A, C, K, and B6—you’ve got a complete, nutritious meal your family will love.

3. One Pan Tofu Fajitas >

One-Pan Tofu Fajitas

Is it meatless Monday and you’re craving fajitas? No problem. Try this delicious substitute for traditional fajitas and you’ll hardly even realize you swapped out the meat. That’s because these fajitas are packed with flavor from a variety of spices and fresh veggies. And because tofu is high in protein and contains all eight essential amino acids, these fajitas are a meal that you can truly feel good about eating on your weight loss plan.

4. One Pan Greek Fish and Vegetables >

Tomato Recipes: One-Pan Meal Greek Fish

This light and fresh meal is simple to assemble and will result in easy clean up since it’s all made on a single pan. With this recipe, your favorite white fish (ex. tilapia, halibut, or cod) is tossed with a homemade dressing and topped with fresh cherry tomatoes, chickpeas, red onion and black olives. Since white-fleshed fish is lower in fat than any other source of animal protein, it’s a dinner that will help keep your diet on track while still ensuring you feel satisfied with a delicious meal.

5. Spanish Cauliflower Rice >

Spanish Cauliflower Rice

This recipe uses two cups of riced cauliflower (which you can buy pre-made or make your own using a head of cauliflower in the blender) and transforms it into a flavor-filled and spicy dish using garlic, cumin, chili powder, paprika and cilantro. And besides the cauliflower, which is an excellent source of vitamins C and K, this dish also incorporates some diced onion and fire-roasted diced tomatoes for added flavor and nutrition.

6. Hasselback Chicken >

hasselback chicken

This dish is not only healthy and easy-to-make, but it also creates a beautiful presentation and is a lovely dish to serve for family and friends. Simply cut your chicken with slices (that don’t go quite all the way through) and assemble your chopped vegetables (potatoes, bell peppers and onion) into the slices. Then bake! Paired with some simple olive oil and black pepper, and seasoned with spicy Cajun seasoning, it’s a dish that packs in a lot of flavor but not a lot of unnecessary calories.

7. Easy Chicken Fajita Bake >

chicken fajita

A fun twist on traditional fajitas, this casserole-style meal is assembled in a baking dish and served over top of rice. With vitamin-rich bell peppers and onions, it’s a nutritious dinner that is big on flavor. And without the carb-laden flour tortillas, it’s a much healthier way to eat your fajitas! You’ll feel fully satisfied without feeling weighted down.

8. One Pan Rice, Chicken and Vegetables >

chicken and vegetables

This one pan meal combines fiber-rich brown rice with tasty bite-sized pieces of chicken. Add in some nutrient-packed kale and you’ve got a nutritional powerhouse of a meal—all made in one skillet! Topped off with some shredded cheese, the result is a dinner that is both hearty and satisfying. It’s definitely a meal the whole family can get behind.

9. One Pan Paprika Tomato Chicken and Rice >

paprika

Chicken is said to be one of the most versatile foods and this is exactly why! This is another chicken and rice meal but is a completely different twist on the classic dish. Using a mouthwatering blend of garlic, onion, bell peppers and tomatoes, this version kicks up the flavor factor with a taste you wouldn’t expect. With the ideal mix of seasoning for your own personal taste you can make it as spicy as you want. While this dish is loaded with flavor, it’s not packed with calories. At just 240 calories per serving, it’s a low-calorie meal that you’ll love.

Healthy Fat: 3 Reasons it is Good for You

Fats have gotten a bad rap over the years and while certain ones deserve it (like artery-clogging trans fats found in fried foods and baked goods), others are considered healthy fats. Your body needs healthy fat to function at its best. The Nutrisystem program is designed to incorporate healthy fats and essential nutrients into everyday meals and snacks. Click here to see how it works >

How to Cut Back on Unhealthy Fats

Read More

Here are three reasons why you need to fit healthy fat into your diet:

1. Healthy fat is good for your heart.

The ones that fall into the heart-healthy category are monounsaturated fats and omega-3 fatty acids—both types of unsaturated fats that help lower cholesterol levels and reduce your risk of heart disease and stroke. Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados and most nut butters. Omega-3s—which have also been shown to help lower triglyceride levels—are found in fatty fish, such as salmon, mackerel and sardines, as well as walnuts and flax seeds.

4 Heart-Healthy Breakfasts

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2. They help your body use nutrients.

Vitamins A, D, E and K are fat-soluble. That means your intestines need fat to absorb these nutrients in your body. Fat is also key to building healthy cells, as it’s a vital part of the membrane that surrounds each cell; without a healthy membrane, the rest of the cell can’t function. Your body also uses fat for brain development, controlling inflammation and blood clotting.

3. Fat is a major source of energy.

All fats—healthy and unhealthy—contain nine calories per gram; that’s more than double the calories in carbs and protein. Eating foods with a moderate amount of fat is part of a healthy diet, but watch your portions to help keep your calories in check. Aim to eat more vegetables, fruits, whole-grain/high-fiber foods, low-fat dairy products, lean meats, poultry and fish—this will help keep your diet lower in unhealthy fats and higher in the healthy kind. Nutrisystem allows you to eat normal, everyday meals and snacks that are nutrient-rich with healthy fats. Click here to see what’s on the menu >

How to Make the Perfect Energy-Boosting Snack

Read More

Skinny Coffee Club Review (UPDATED 2018) : Does it Work?

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Skinny Coffee Club is a weight loss drink made to produce results in just one week. It’s coffee mixed with other ingredients said to be clinically formulated for weight loss.

The intended benefits of this drink include decreased hunger, increased metabolism, more motivation and energy, better skin health, enhanced stamina and fitness, and anti-aging. Diet and exercise are not required, but the company strongly recommends it. Our experts have rated several diet plans and they found the most effective was the 18Shake Diet. It combines two all-natural weight loss supplements, an appetite suppressing meal replacement and a fat burning diet pill. To learn more about the benefits of the 18Shake Diet click the link here.

Do You Know the Best Diets of 2018?


Ingredients:

Organic Green Coffee Beans Chlorogenic Green Coffee Bean Extract (50% Powder) Siberian Ginseng Chlorella 100% pure Matcha Powder Wheatgrass Organic Brazilian Coffee

Organic Green Coffee Beans: Unroasted coffee beans which contain higher than average amounts of chlorogenic acid.

Possible side effects from this may include: * Restlessness, insomnia, and fatigue. * Upset stomach, nausea, and diarrhea. * Increased heart rate, irregular breathing, and cardiovascular problems. * Agitation, mood swings, and anxiety. * Ringing in the ears, headaches and migraines.

For a comprehensive listing of the best weight loss diets click the link here.

The FTC has also had issues with companies who make weight loss claims about this ingredient.  A hearing was had on the actual benefits of this ingredient, and the FTC described green coffee bean as being a “phony” weight loss additive.

Skinny Coffee Club

According to their findings, there isn’t enough evidence to show this ingredient to be effective for weight loss. Chlorogenic Green Coffee Bean Extract (50% Powder):  This extract is used for weight loss via reducing carbohydrates, though Examine.com adds:

“that is insofar correlation and not necessarily due to chlorogenic acid”

As mentioned in the green coffee bean section, the FTC has also declined claims from companies who say this ingredient help with weight loss.

It’s seen as more likely to be effective in weight loss due to the added caffeine. Caffeine must be cycled due to it losing much of its effects after repeat use.

Siberian Ginseng: This plant extract is used as an adaptogen, which means it’s meant to help the body deal with stress.  It may potentially cause side effects that include: * Headaches, nosebleeds, and confusion. * Irregular heart beat, vomiting, and nausea. * Drowsiness, high blood pressure, and hormone changes.

Studies have been mixed on this ingredient, with some reports saying it has no effect at all for reducing stress or improving mental function.

Click the link for our experts list of the highest rated weight loss diets.

Chlorella: Algae that is used due to its b12, protein, fats, carbohydrates and minerals. In certain people it can cause serious allergic reactions. Side effects may include: * Breathing problems and rashes. * Stomach cramping, nausea, and discoloration of stools. * Nausea, gas, and diarrhea.

There’s also fear of potential toxic effects, since this ingredient can be extracted from contaminated waters.

It can have untold levels of lead and mercury. The only way to be sure it does not have these contaminants, is if the company who provides it can certify and test for its safety.

It’s unknown if the chlorella added to Skinny Coffee Club is tested and treated to ensure it’s not potentially toxic.

100% Pure Matcha Powder: A finely processed form of green tea that is said to have more antioxidants than regular tea. Due to its caffeine, it may produce side effects that include: * Insomnia, restlessness, and agitation. * Rapid heart rate, anxiety, and mood swings. * Cardiovascular problems, headaches, and swelling.

It’s unknown how much caffeine is added from this ingredient.

Though this ingredient has been used of weight loss, it’s likely its only effects are due to the added caffeine. Matcha also degrades very quickly, and it’s unknown if the matcha added here is fresh.

Click here to check best diets of 2016.

Spirulina: Blue – green algea which contains vitamins and minerals, and it’s used to help regulate blood sugar and reduce liver fat.

It’s important to make sure this ingredient is processed correctly, as it can potentially contain harmful toxins. Web MD confirms “liver-damaging substance called microcystin, toxic metals, and harmful bacteria”

Skinny Coffee Club

Possible side effects can include: * Liver damage, stomach, pain, and nausea. * Rapid heartbeat, weakness, and dehydration. * Shock, muscle pain and weakness, and death.

Much like chlorella, it’s unknown if the company tests this ingredient for potential contaminants.

Wheatgrass: This type of grass is used added due to its nutrients. It’s also used as an anxioxidant and anti-inflammatory.  Web MD mentions:

“Not enough is known about the safety of long-term use of wheatgrass as medicine”

It can potentially cause side effects that include: * Nausea, loss of appetite, and constipation.

Organic Brazilian Coffee: Coffee from one of the largest distributors which is Brazil. This ingredient has caffeine which is used to stimulate the heart, increase energy, and increase metabolism.

Due to this it may cause: * Withdrawal symptoms, headaches, and agitation. * Anxiety, irregular heartbeat, and increased breathing. * Nausea, vomiting, and upset stomach. * Ringing in the ears, migraines, and several other side effects.

Certain people have more of sensitivity to the caffeine found in this ingredient. Since the manufacturers of Skinny Coffee Club fail to mention the caffeine content, it’s impossible to determine how safe this brand might be. The highest rated weight loss diets can be seen in the link here.


There’s never any mention as to the amount of caffeine added, which is alarming as there’s green coffee bean extract, green coffee bean, coffee, and matcha powder. All of these ingredients may contain potentially high amounts of caffeine

Because of this caffeine, it may increase the risk for side effects.

Both spirulina and chlorella can be potentially contaminated depending on what they are extracted from. There’s also a lack of information from the manufacturers as to what safety handling process is in place.

Finally, there’s wheatgrass and Siberian ginseng which are unstudied for their long-term effects. There are many unanswered important questions about this product. It’s impossible to determine what would be a safe amount, as the manufacturers don’t give dosing information.

EDITOR’S TIP: Combine this diet with a proven meal replacement such as 18 Shake for better results.


There is 8 week, 28 day, and 12 week programs offered. A total of 12 weeks of product sells for £59.95, which amounts to $77.88. This averages to a daily price of $2.78, assuming one cup a day.

Many of the ingredients in this that are made for weight loss produce these effects due to caffeine, which is not a long lasting solution for weight loss. It’s also unknown exactly how much caffeine is added, so it’s impossible to determine overall quality. Caffeine is a short lasting ingredient which loses its effects, causing only sleep loss as a result. It’s because of this, that routine use of this drink is not advised. This is likely why the company offers short periods for supplementation.

The top 10 list of the best diets for weight loss are made available in the link here.


The officall company name is also Skinny Coffee Club, they can be reachd via the following:

Address:

Skinny Coffee Club Ltd., Unit 9 Target Point, Kirkby, Merseyside, L33 7AD.

Email: hello@skinnycoffeeclub.com

Returns are offered for 28 days, only on unused and undamaged packages. There isn’t much information about the company, and whether or not they have reliable customer service. It’s also unknown how they operate.

EDITOR’S TIP: The top 10 list of the best diets is available here.


Reviews on this product outside of the company website are impossible to find. The company uses many Instagram popular women to advertise its weight loss effects.

Though there are no unbiased reviews available about this product. This is alarming, as it’s impossible to determine whether or not it’s safe to take, and what kinds of results are possible.

Due to this brand only having caffeine heavy ingredients for weight loss, its unknown what kind of an effect this might have on weight loss. Click the cited link to see the best diets for weight loss in a comprehensive list.


Before making a decision on this brand, it’s important to look over what’s added, and what the company reveals about this brand. There’s a high amount of caffeine containing ingredients, and some of the other additives such as spirulina and chlorella are potentially unsafe. It’s unknown how much caffeine is added to this, but the mixture is essentially green tea extract and coffee beans for weight loss. This is unlikely to produce long lasting effects, as caffeine tolerance quickly builds in the body, reducing any positive effects to only sleep loss.

Our experts have concluded that the best weight loss solution is the 18Shake Diet. Included is an appetite suppressing meal replacement as well as a fat burning diet pill. Both have only natural ingredients with no preservatives, stimulants, fillers, binders, or artificial additives. Customers have left rave testimonials on their official website due to its potent weight loss effects.

There’s also a full 30 day money back guarantee offered by the manufacturers on both the meal replacement and diet pill. Learn more information about the 18Shake Diet by clicking the link here.

Gut-Healing Fermented Carrots

These fermented carrots are by far my favourite way to make fermented vegetables. Great for gut health, fermented veggies also make a crunchy, tasty topping to most savoury meals – I throw some on my stews, salads, and curries before serving, or enjoy them as a side with fish or meat.

The recipe below uses garlic, caraway and chili to flavour the carrots (though I usually omit the chilli as I’m not a fan of spicy food, my partner much prefers it with!) but you could try other flavourings here too – bay leaves, sliced ginger, peppercorns, mustard seeds. So many options depending on which flavours you like.

A few tips if you are new to fermenting:

  • When making fermented vegetables, it’s best to use organic or spray-free produce where possible to ensure that there are no pesticides present which may interfere with the fermentation process. If you don’t have organic vegetables, make sure to wash all of your produce thoroughly.
  • Make sure to use clean jars – I put mine through the hottest cycle in the dishwasher, but you could also sterilise them in boiling water.
  • The amount of time your vegetables will take to ferment will depend on many things; the temperature inside your house, the quantity you’ve made etc… Start checking after about 2–3 days. Your carrots will be ready when you open the jar and there is a sour (think vinegar-y) smell, and bubbles start to travel up the inside of the glass when tapped or moved. At this point, transfer to the fridge, where they will continue fermenting, but at a much slower pace.

Hands-onOverall

Nutritional values (per serving, 1 oz/ 28 g)

2.2 grams
0.9 grams
0.4 grams
0.1 grams
0 grams
14 calories

Total Carbs 3.1 grams
Fiber 0.9 grams
Net Carbs 2.2 grams
Protein 0.4 grams
Fat 0.1 grams
of which Saturated 0 grams
Calories 14 kcal
Magnesium 6 mg (1% RDA)
Potassium 96 mg (5% EMR)

Macronutrient ratio: Calories from carbs (78%), protein (13%), fat (9%)

Ingredients (makes 8 servings)

  • 3 medium or 5 small carrots (216 g/ 7.6 oz)
  • 2 tbsp sea salt
  • 1 L water (1 quart)
  • 1 tbsp starter culture (eg whey from yoghurt, kefir, kombucha)
  • 1 large or 2 regular garlic cloves, minced
  • 1 tsp caraway seeds
  • Optional: 1 small chili, thinly sliced

Note: Carb count in fermented vegetables varies and depends on the level of fermentation (ie fermentation lowers the carb count).

Instructions

  1. Thoroughly wash the carrots, then peel and slice them.
    Gut-Healing Fermented Carrots
  2. Place the chopped carrots in a large glass jars or two smaller jars. Top with the garlic, caraway and chilli.
  3. Make the salt brine by mixing one litre of lukewarm water with the sea salt and stirring until all of the salt is dissolved.
    Gut-Healing Fermented Carrots
  4. Pour the starter culture evenly into the jars, and then pour in the salt brine. Make sure to cover the carrots completely with the brine.
  5. Place an airtight lid on your jars, and leave to ferment in a cupboard or on a shelf away from direct sunlight for 2-4 days. Store in the sealed jar in the fridge.
    Gut-Healing Fermented Carrots
    The fermented carrots will last months. Fermented vegetables that have turned ‘bad’ will start to dull and even go grey in colour, may develop mould and will take on a really off, pungent flavour and smell.
    Gut-Healing Fermented Carrots

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Keto Raspberry & Lemon Cups

These Keto Raspberry Lemon Cups are a great treat for spring! You could almost think of them as a type of fat bomb as well. I just love the tartness from the freeze-dried raspberries and lemon, so refreshing!

Hands-onOverall

Nutritional values (per cup)

4.4 grams
7.3 grams
3.1 grams
27.9 grams
24.3 grams
290 calories

Total Carbs 11.7 grams
Fiber 7.3 grams
Net Carbs 4.4 grams
Protein 3.1 grams
Fat 27.9 grams
of which Saturated 24.3 grams
Calories 290 kcal
Magnesium 25 mg (6% RDA)
Potassium 213 mg (11% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (4%), fat (90%)

Ingredients (makes 6 servings)

Raspberry Layer:
Lemon Layer:

Instructions

  1. Combine the raspberry layer ingredients in a food processor and blend until smooth.
    Keto Raspberry & Lemon Cups
  2. In a small bowl stir together the lemon layer ingredients.
    Keto Raspberry & Lemon Cups
  3. Divide the lemon mixture between 6 muffin cups, top with raspberry mixture pressing down to combine the two. Freeze for 1 hour.
    Keto Raspberry & Lemon Cups
    Store in an airtight container, frozen for up to 1 month or covered and chilled for up to 7 days.
    Keto Raspberry & Lemon Cups
    Enjoy!
    Keto Raspberry & Lemon Cups

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Breakfast? Go for Grapefruit! A Breakfast Favorite from Dr. Perlmutter

Dr. Perlmutter is the leading integrative medicine neurologist in North America today. His ability to fully integrate conventional medicine diagnosis and treatment with the latest innovations in nutritional and environmental medicine is phenomenal. As a teacher and clinician, he has fundamentally changed how physicians and patients think about neurological degeneration and, happily, regeneration.Joseph Pizzorno, ND

Editor-in-Chief, Integrative Medicine, A Clinician’s Journal; Co-Author, Encyclopedia of Natural Medicine; Founding President, Bastyr University

Slow Cooked Pork Burrito Bowls with Homemade Coleslaw

I’ve always had a soft spot for Mexican food and burrito bowls in particular. Believe it or not, right after switching over to a paleo diet, a Chipotle actually opened nearby and it definitely tested my resolve on a near-daily basis. However, shortly after that, I stumbled upon this recipe that makes 100 percent paleo-approved shredded pork burrito bowls and now thoughts of stopping by Chipotle are a thing of the past. This recipe uses slow cooked pork coated with a delicious tangy sauce, a yummy homemade coleslaw with plenty of fresh veggies and flavoring, and it even replaces the rice with processed cauliflower florets. It’s an amazing alternative for regular burrito bowls that’s full of flavor without sacrificing nutritional value.

 

 

 

Deconstructing Your Typical Burrito Bowl

In order to enjoy a paleo-friendly burrito bowl, the first ingredient that needs to be replaced is obviously the rice. Thankfully, it’s possible to easily use cauliflower florets as a rice alternative. Simply place the florets in a food processor and pulse them a few times until they have the same consistency as rice. And unlike rice which is high in carbs and off-limits due to being a grain, cauliflower is a tasty low carb vegetable that’s full of healthy phytochemicals and antioxidants. (1) It makes the perfect ‘rice’ base for your burrito bowls.

The next step is adding in your shredded pork. The pork in this recipe is so tender that it’s falling apart after being slow cooked for eight hours. It’s bursting with taste as well thanks to being rubbed in paprika and coated in a tomato sauce including honey and apple cider vinegar. Chili flakes are also added to give it a bit of extra kick. It’s amazing how well this homemade sauce blend fits in with the burrito bowl to give it that authentic hot flavor.

raw pork prep
blending cauliflower

All that’s left is then to add in your homemade coleslaw. It’s easy to make and features all the tasty veggies that you would expect to find in a slaw. It also includes a moderate amount of apple cider vinegar and olive oil to add some great flavor along with the right type of fats that protect your heart. (2) Once you’ve added in your coleslaw and shredded pork with your cauliflower rice, the final step is adding some freshly chopped pineapple to add a nice citrus flavor to offset the spiciness of the burrito bowl.

slow cooked pork

Once you try out this burrito bowl recipe, you’ll never feel the need to head out for Mexican takeout again. It’s about as authentic as you can get while still remaining healthy and paleo-friendly. It’s amazing how well cauliflower florets work as a rice replacement and the homemade sauce adds just the right amount of heat to this recipe. It’s also a good excuse to use a slow cooker which always makes great meals featuring perfectly tender meat. All of these factors combine to make an incredibly delicious dinner offering all of the great flavors that Mexico is famous for.

paleo shredded pork burrito bowls

Slow Cooked Pork Burrito Bowls

2017-09-19 09:03:36

Serves 4

  1. 2 pounds boneless pork shoulder
  2. 2 tsp smoked paprika
  3. ½ red onion , chopped
  4. ½ cup paleo approved tomato sauce
  5. 1 tbsp honey
  6. ½ tbsp apple cider vinegar
  7. 1 tsp chili flakes
  8. salt, black pepper to taste
  1. 2 cups finely shredded cabbage
  2. 1 red bell peppers, cut into thin strips
  3. 2 tbsp chopped fresh parsley
  4. 2 garlic cloves,
  5. 2 tbsp apple cider vinegar
  6. 2 tbsp olive oil
  7. salt, black pepper to taste
  1. 4 cups cauliflower florets
  2. 1 tbsp olive oil
  3. 1 cup chopped fresh pineapple
  1. Rinse and dry the pork shoulder.
  2. Rub with the smoked paprika.
  3. Salt and pepper liberally.
  4. Place the pork in the base of a slow cooker.
  5. Combine the tomato sauce, honey, vinegar and chili flakes in a bowl.
  6. Pour over the pork.
  7. Sprinkle the onion.
  8. Cover and cook on low for 8 hours.
  9. Transfer the pork to a large bowl.
  10. Use 2 forks to coarsely shred the meat.
  11. Add enough of the cooking sauce to coat the pork. Set aside.
  12. Place the cauliflower florets in a food processor and pulse a few times until it is rice-like consistency.
  13. Preheat oven to 400 F.
  14. Line a baking tray with parchment paper.
  15. Spread the cauliflower rice in an even layer on the prepared baking tray.
  16. Drizzle with 1 tbsp olive oil and season with salt to taste.
  17. Bake for 12 minutes, mixing it in the tray halfway through cooking.
  18. To make the slaw, place all the ingredient in a bowl and toss to combine. Season to taste.
  19. Divide the cauliflower rice among bowls.
  20. Top with shredded meat, cabbage slaw and pineapple.

Paleo Grubs http://paleogrubs.com/

P.S. – If you’re like me and can’t get enough awesome Mexican food, here’s a few of my other favorite paleo-friendly Mexican dishes:

#1 – Spicy Mexican Cauliflower Rice

#2 – Slower Cooker Taco Soup

#3 – Paleo Breakfast Burritos

Want more Paleo recipes? Take a look at the Paleo Grubs Book. With 470+ easy-to-prepare Paleo recipes in 17 comprehensive categories it is the only Paleo book you will ever need.

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Refreshing Melon Gazpacho (Try This Magical Cold Soup)

If you have never tried a delicious bowl of gazpacho, you have definitely been missing out. Gazpacho is a type of soup that is traditionally prepared with raw blended vegetables and served cold. It originated in Andalusia and has a distinct Spanish flavoring to it. This recipe calls for a paleo style melon gazpacho. It’s incredibly easy to prepare and the only cooking required is to quickly fry some prosciutto for topping. If you’ve never had gazpacho before, you absolutely must try this recipe to see what you’ve been missing.

 

 

 

Flavorful Soup Ingredients

I’ve always been a big fan of eating melon. Watermelon, honeydew, muskmelons, cantaloupe — all juicy and delicious fruit that I can’t get enough of. The sweet component, combined with the tanginess of the apple cider vinegar, and the burst of saltiness from the prosciutto work well together even though the combination of ingredients may sound unusual at first.

Cantaloupe

Cantaloupe is extremely high in vitamin C, along with potassium, fiber, and choline. The choline, in particular, is important to include in our diets, as it’s an essential nutrient that helps with falling asleep, improves cognitive function, assists fat absorption, and reduces chronic inflammation. (1) Cantaloupes also have a high water content, making them a great fruit to eat on those hot summer days to help you keep hydrated.

cutting up melon
prepping ingredients melon gazpacho

Savory Cold Soup

It wasn’t until this recipe that I ever thought to make a soup using cantaloupe. It works perfectly though, as the melon provides a deliciously sweet taste that combines with the tomatoes, red pepper flakes and apple cider vinegar perfectly. They all blend to make a savory cold soup that has an ever so mild kick to it. The addition of cucumber and spring onion as a topping help balance the spicy kick slightly by adding a nice cool touch as well.

Prosciutto

By frying a few slices of delicious prosciutto as the final topping, you add a wonderful crispy element to the whole thing. Add it all together and you have a super simple cold soup to prepare that will satisfy all of your taste buds without a doubt.

paleo melon gazpacho recipe

To be perfectly honest with you guys, when I first heard about gazpacho, I wasn’t exactly sure what it was either. Needless to say, it’s now become one of my favorite lunchtime dishes thanks to the fact it’s so simple to prepare. That and it includes so many of my favorite foods, especially this melon gazpacho with cantaloupe. Another great way to make gazpacho includes tomato and red pepper as well. Try them both out for yourself and you’ll see just how good these cold soups really are.

Refreshing Melon Gazpacho

2017-09-24 12:56:47

Serves 4

  1. 1 ½ pound cantaloupe melon, peeled, seeded and chopped
  2. 2 cups cherry tomatoes
  3. 3 garlic cloves, minced
  4. 3 ½ tbsp apple cider vinegar
  5. 4 tbsp olive oil plus extra for drizzling
  6. ¼ tsp red pepper flakes or to taste
  7. 4 slices prosciutto
  8. 1 small cucumber, finely diced
  9. 3 spring onion, thinly sliced
  10. salt, black pepper to taste
  1. Place the melon, tomatoes and garlic in a blender or food processor and blend until really smooth.
  2. Add the apple cider vinegar, olive oil, red pepper flakes and season with salt and black pepper to taste.
  3. Blend until combine.
  4. Cover and refrigerate until ready to serve.
  5. Heat a non-stick frying pan over a medium heat.
Add the prosciutto and cook 1-2 minutes per side or until crisp.
  6. Spoon the gazpacho into bowls and top with the cucumber, spring onions and crumbled crispy prosciutto.
  7. Drizzle with extra olive oil and serve.

Paleo Grubs http://paleogrubs.com/

If you’re fond of having something light like soup and sandwiches for lunch, ne sure to check out these paleo-approved recipes. These are filling and nutritious without the bloat from artificial ingredients found in store-bought soups. My personal favorite is the roasted tomato soup (#4)!

#1 – Slow Cooker Italian Sausage Soup

#2 – Hearty Paleo Vegetable Soup

#3 – Homemade Chicken No-Noodle Soup

#4 – Roasted Tomato Soup

Want more Paleo recipes? Take a look at the Paleo Grubs Book. With 470+ easy-to-prepare Paleo recipes in 17 comprehensive categories it is the only Paleo book you will ever need.

+ Make sure to sign up for our free newsletter to get our latest healthy recipes delivered weekly (it’s free).