Recent Recipes

Low-Carb Breakfast Kale Egg Cups (Paleo, Keto, GAPS, Whole 30)

Breakfast Kale Egg Cups are a wonderful addition to special brunch or can be made for a quick breakfast instead. Made with turkey or ham deli cold cuts to hold the eggs, cheese and other toppings and baked to perfection. Paleo, Low-Carb, Whole 30, GAPS compliant

I don't know about you, but I'm always on a hunt for more simple ideas to keep the family well fed. One way to do that, is by making a large batch of breakfast items for easy grab-and-go mornings. While I really cherish our sit-down, slow breakfasts - it doesn't quite work out that way all the time. When it doesn't, I turn to recipes such as these Breakfast Kale Egg Cups. But if grab-and-go breakfast isn't your jam, these can totally be enjoyed as part of a relaxing brunch.
Your Favorite Greens

This recipe is pretty flexible, feel free to use whatever green you have on hand. My garden just happens to be overtaken by kale currently, so I naturally gravitate towards recipes with kale. I used regular curly kale, but chard and spinach would work great too.

Rinse the greens, if they came from your garden or a farmer you trust. Otherwise, you can soak in vinegar solution to remove any residual pesticides and other nasties. Dry the greens, or at the very least, give a firm shake over the sink to remove excess water.

Unless you're using baby kale, I recommend removing the spine. I simply hold the kale leaf upside down with my left hand, and slide my thumb and index finger on the other hand down the leaf at the spine, removing the soft part of the leaves and leaving the spine intact. The easiest way to cut kale is to stack the leaves together, roll them lengthwise, and cut across the roll, creating ribbons. This works great for this recipe but cut the kale however you wish.

Your Favorite Deli Meat

Being a mostly gluten-free household, we don't make a lot of sandwiches around here and for this reason, we don't have deli meat stashed away in the refrigerator often. Every now and then, I will throw a sandwich in my kid's lunchbox, but only out of last minute desperation.

Having said that, I appreciate the convenience of having organic deli meat on hand for easy and unique meals. I used turkey though I personally love ham. The hubs wants me to limit our pork consumption (except for bacon, bacon stays), so I reached for a pack of organic, antibiotic and hormone free turkey deli meat. Read the ingredient list and if you're on a healing diet like GAPS, watch out for added sugar.

Any meal of the day!

These egg cups land somewhere between quick breakfast and special brunch. The sun-dried tomatoes and parmesan add a nice Tuscan touch to the otherwise common breakfast. But more than that, these cups don't have to be limited to just the wee hours of the morning, they are also a great snack in the afternoon and make a wonderful light dinner as well.

These egg cups also freeze well, making this a wonderful to-go breakfast, provided that you bake the egg thoroughly. Pull them out of the oven just 2 minutes shy of their full cooking time to enjoy the runny egg for breakfast.

To freeze, be sure to bake the eggs fully (full 10 minutes), then cool on a cooling rack. Place in small freezer-safe containers and stick in the freezer for later use. To reheat, heat a tablespoon of butter (or bacon fat!) on a cast iron skillet and place the egg cups directly on top. Close the skillet with a lid, and warm on medium heat for 2-3 minutes. The bottoms will be perfectly browned and the egg cups will be thoroughly re-heated.

Low Carb Breakfast Kale Egg Cups

Serve these for a quick breakfast, special brunch or a midafternoon snack. These cups have the perfect balance of protein, healthy fats and even vegetables. 😉

Printable Recipe

Breakfast Kale Egg Cups - make this easy breakfast that comes as a complete package with high protein, healthy fats, and nutrient dense greens. These are great for special brunch, healthy snack and are freezer friendly.

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5 from 3 votes

Breakfast Kale Egg Cups with Parmesan and Sun Dried Tomatoes

Serve these as an easy breakfast or a special brunch. The addition of sun dried tomatoes and parmesan makes this a delectable treat.

Prep Time15

Cook Time10

Total Time25

Course: Breakfast

Cuisine: American

Servings:

Author: Anya @ Prepare & Nourish

Ingredients

1 tablespoon butter or bacon fat
12 slices of turkey or ham deli meat (organic preferred and check for added sugar!)
6-8 kale leaves despined and chopped
12 pastured eggs
⅓ cup whole milk
½ cup parmesan cheese optional
½ cup sun dried tomatoes
sea salt & freshly ground pepper to taste

Instructions

Preheat oven to 400F degrees.
Grease muffin pan with healthy fat such as butter or lard. Though the deli meat doesn't usually stick to the pan, this assures that removing the cups will be a breeze.
Line the muffin openings with thinly-cut slices of turkey or ham deli meat, making cups.
Divide chopped kale amongst the muffin openings, spreading it somewhat evenly within each cup.
Break in one egg per muffin cup.
Pour ½ tablespoon of milk into each muffin cup, right over the egg. Top with parmesan and a few pieces of sun-dried tomatoes. Season with black pepper. Season with salt if desired.
Bake for 8-10 minutes, depending on how runny you desire the yolks to be. Remove and allow to sit for a few minutes before digging in.

Notes

To freeze, store these cups in freezer-safe glass containers.
To reheat, heat a tablespoon of butter (or bacon fat!) on a cast iron skillet and place the egg cups directly on top. Close the skillet with a lid, and warm on medium heat for 2-3 minutes. The bottoms will be perfectly browned and the egg cups will be thoroughly heated.

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4 Ingredient Paleo Crêpes (Dairy Free, Nut Free)

These paleo crêpes are easily made with 4 common paleo ingredients. They can be enjoyed sweet or savory with your favorite fixings and are gluten free, dairy free and nut free.

Crêpes (with an "ê") are such a special treat because you can totally pull of fancy with half the effort. The good thing about crêpes is that they are just as versatile as they are easy. It does take a bit of practice twirling the pan to coat the surface during cooking but otherwise, it's an easy job. Besides, as the crêpe maker you totally get to eat that botched first crêpe anyways so you have that going for you.

Cassava Flour Crêpes

These 4 Ingredient Paleo Crêpes are made with cassava flour and coconut milk. I love using cassava flour for these crêpes because the texture is similar to wheat flour. I only use Otto's Cassava Flour and they have never failed. And if you're in the mood for more cassava recipes, you will love this pan de yuca (gluten-free cheese bread made with yuca flour or cassava flour).

You'll notice that I already have a crêpe recipe on my site and I use that recipe regularly, you can find Grain-Free French Crêpes here.

Dairy Free and Nut Free Crêpes

So what's the difference between my Grain Free French Crêpes and these 4 Ingredient Paleo Crêpes?

If dairy is treating you well, I would go with the French Crêpes because those are astonishingly similar to the regular wheat crêpes that you'd find in your local French Crêpery. However, for those who are dairy free, those crêpes are not ideal because they are best with dairy milk.

The texture on these paleo crêpes is slightly different. These crêpes are a bit more heavier because coconut milk is fattier than regular milk. Nevertheless, these crêpes still retain a lot of the typical crêpe qualities.

You can fill them up just as you would regular crêpes. I love slathering them up with chocolate tahini spread or stuffing them with spinach and sauteed mushrooms. So good. Or just dunk them in your favorite berry chia jam and call it good!

However you enjoy them, you can be assured they contain no wheat, no dairy, and no nuts.

4 Ingredient Paleo Crêpes

These crêpes are made with 4 simple ingredients found in every paleo kitchen. They can be made ahead of time and stored in an air-tight container in the refrigerator for up to 2 weeks.

To reheat Paleo Crêpes:

The crêpes can be easily reheated on a skillet over medium heat. This trick will work whether the crêpes are folded in quarters or stacked flat. Place all crêpes in a dry (no oil) cast iron skillet on medium heat. Every 10 seconds, flip the entire stack over and remove the top (now heated) crêpe from the pile and set it aside on another plate. Continue with the rest of the crêpes until all are warmed.

When crêpes are warm, they are much easier to work with which makes stuffing them with deliciousness all the easier!

Helpful Tips for 4-Ingredient Paleo Crêpes

Tools: Using your blender (I have this one) makes it easy to blend everything together, especially when doubling this recipe. I spoon the batter with ¼ cup measuring cups onto the pan. By the way, I use this 12 inch omelette pan but this crêpe pan does magic I hear. Flip the crêpes easily with this thin metal spatula.
Batter: I always give a quick stir before scooping batter in my measuring cup to pick up whatever flour settles to the bottom. You may also find it necessary to add a few teaspoons of water to thin out the batter towards the last remaining few crêpes. That's normal as the flour will naturally settle to the bottom.
Finally, to achieve that true crêpe texture, it's important that you not skimp on the coconut oil between crêpes. Otherwise, they will become dry and crackling if you don't use the oil. I add ½ teaspoon directly onto the pan every other crêpe.

Don't forget the flour - Otto's cassava flour consistently produces the best gluten free flour. For orders outside US, Otto's Cassava Flour may be found on Amazon.

Printable Recipe

4 Ingredient Paleo Crêpes - Easily made with 4 common ingredients found in most kitchens. They're enjoyed sweet or savory with your favorite fixings. Grain free, Dairy Free, Gluten Free

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4 from 12 votes

4 Ingredient Paleo Crêpes

These crêpes are easily made with 4 common ingredients found in most paleo kitchens. They can be enjoyed sweet or savory with your favorite fixings.

Cook Time30

Course: Snack

Cuisine: 5 ingredients, Dairy Free, Freezer Friendly, Nut Free, Paleo, Primal

Servings: crêpes

Calories: 127kcal

Author: Anya @ Prepare & Nourish

Ingredients

2 eggs at room temperature
1 cup coconut milk
½ cup warm water
½ teaspoon sea salt
½ cup cassava flour
2 tablespoons coconut oil for cooking

Instructions

Blend eggs, coconut milk, water, flour and salt in the blender for approximately 3 minutes. Wait for foam to settle.
Heat a lightly oiled stainless steel pan over medium heat. Pour ¼ cup of the batter onto the pan and swirl the pan in circular motion to coat the surface evenly.
Cook the crêpe for approximately 1 minute until the bottom is golden brown and can easily be loosened with a thin spatula. You'll know the bottom is done with you see bubbles on the top of the crêpe form.
Quickly flip the crêpe over and cook the other side for about 30 seconds.
Continue with the rest of the batter. Add ½ teaspoon of coconut oil to the pan after every 2-3 crêpes or as needed.
Enjoy immediately or store in airtight container for up to 2 weeks in the refrigerator. You can store these folded in quarters or stacked flat. See notes for reheating instructions.

Notes

To reheat crepes:

Place all crêpes in a dry (no oil) cast iron skillet on medium heat. Every 10 seconds, flip the entire stack over and remove the top (now heated) crêpe from the pile and set it aside on another plate. Continue with the rest of the crêpes until all are warmed.

| Nutrition Information Disclaimer |

Nutrition

If you liked the recipe above, please consider rating the recipe and leaving a comment below. Also, be sure to follow me on Facebook, Instagram, and Pinterest.

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More Gluten-Free Recipes You Might Like:

No Bake Lemon Blueberry Mousse
Paleo Vanilla Ice Cream
Gluten Free Lemon Poppy Seed Bundt Cake

Chunky Guacamole Recipe

Craving guacamole with texture? This chunky guacamole recipe is packed with diced tomatoes, red onions, and creamy avocado - perfect for those who want more bite and less mush. No need to settle for smooth, baby-food-style guacamole when you can have all the flavors and textures you love!

Chunky guacamole in a white bowl, with tortilla chips beside it on a white plate.

Looking for more healthy dips & spreads?
Check out taco dip with ground beef, homemade sour cream, and chicken liver pate.

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💡Recipe Overview

Prep and Cook Time: 15 minutes to prep
Cooking Method: No cook
Dietary Info: Keto, Whole30, Paleo, GAPS, Ancestral diet
Tools Needed: small bowl
Skill Level: Easy

What is an ancestral diet? Read my post on what nourishing foods are based on the traditional dietary principles of the Weston A. Price Foundation.

Chunk It Like It's Hot

I've been making this guac for over a decade, and it's never let me down - unlike online shopping in the middle of the night. 🤑

This isn't your typical smooth, baby-food-style guacamole. We're here for chunky, textured, flavor-packed goodness.

Every bite has a little bit of everything - creamy avocado, crunchy onion, juicy tomato, a jalapeno kick, and all the zesty vibes.

It's the kind of guac that makes people hover near the bowl and "accidentally" double dip. Trust me, once you try guac with this much personality, the smooth stuff just feels like a sad avocado puree.

Ingredients for Chunky Guacamole

Avocados: For the best guacamole, choose ripe avocados that yield slightly when pressed, but aren't mushy. Add lime juice right away to prevent browning.
Veggies: The red onion adds a crisp bite, while the finely diced tomato adds sweetness without making the guac watery. I prefer a Roma tomato but when I don't have that, any tomato will do. The jalapeno pepper adds a nice kick. These fresh ingredients keep the guac chunky and full of texture.
Aromatics: What's a guacamole without garlic? It's a total must - just be sure to mince it finely or use a garlic press. Cilantro is another must, but if you're one of the few who thinks it tastes like soap, I'm sorry, but no guac is complete without it.
Seasonings: We're keeping seasonings simple with a little sea salt to balance the flavor and ground cumin to add a warm, earthy touch.

Substitutions and Variations

Fermented - Try swapping the fresh jalapeno pepper with lacto-fermented jalapenos for a gut-friendly boost. And add a splash or two of the brine to really bring on the heat.
Make it creamy - For a creamier texture, stir in a spoonful of homemade sour cream or Greek yogurt.
Cheaters guac - If you want to cut down on time, add a few tablespoons of the pico de Gallo to replace diced tomatoes and onions.

A hand holding a tortilla with chunky guacamole, with a bowl of guacamole and tortilla chips on a white plate behind.

How to Make Chunky Guacamole

The complete printable recipe is below in the recipe card for your convenience. Follow these simple step-by-step instructions for the best results.

Step 1.

Slice avocados in half lengthwise. Discard the seed. Scoop out the flesh with a spoon and mash with a fork in a medium bowl, keeping some chunky bits. Add lime juice immediately to prevent browning while you're prepping other ingredients.

Mixing chopped tomatoes, onions, avocado, and pepper in a clear bowl.

Step 2.

Add chopped onions, tomato, jalapeno, garlic, and cilantro and seasonings. Stir gently to combine all ingredients.

Helpful Tips

Start with the right avocados. Look for ones that yield slightly when pressed but aren't mushy. If they're too firm, place them in a paper bag with a banana for quicker ripening.
Add lime juice immediately. To slow oxidation and keep your guacamole vibrant, squeeze lime over the avocados immediately. For extra freshness, add a splash on top before storing.
Mash to your liking. To achieve a perfectly chunky guac, mash your avocados lightly with a fork, leaving some larger pieces. But if you prefer a smoother consistency, mash more thoroughly.
Avoid watery guac. No one likes a watery guac and that's usually the result of watery tomatoes. To prevent this, remove the seeds and extra juices before adding them. You can gently squeeze them with your hand over the sink.

Serving Suggestions

Does this section even need to be here? I mean, we all know guac goes with literally everything. But just in case you need a little inspiration, here are a few tasty ways to enjoy it:

Classic with chips: Scoop it up with homemade tortilla chips.

Taco or burrito topping: Add a generous dollop to beef chuck roast tacos or tacos de lengua.

Breakfast boost: Serve it alongside eggs or sheet-pan breakfast quesadilla for a serving of healthy fat.

Frequently Asked Questions

How do I store chunky guacamole?

Store leftover guacamole in an airtight container for up to 2 days. To help prevent browning, press plastic wrap directly onto the surface before sealing with a lid. These glass snap containers work great for keeping it fresh.

Can I freeze chunky guacamole?

Technically, yes—but it's best with smooth guacamole. Chunky guacamole doesn’t freeze well because ingredients like tomatoes, onions, and cilantro release water and change texture when thawed. If you freeze it, skip the mix-ins and add them fresh after defrosting.

Why does guacamole turn brown?

That’s just oxidation - it happens when avocado is exposed to air. To slow it down, add lime juice right away and store it with plastic wrap pressed directly against the surface. A thin layer of lime juice on top before sealing helps, too.

Looking for more avocado recipes? Here are some ideas:

Did you make this chunky guacamole? Please leave a ⭐⭐⭐⭐⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

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5 from 1 vote

Chunky Guacamole

Chunky guacamole with diced tomatoes, red onions, and creamy avocado for texture lovers - no mushy, baby-food-style guac here!

Prep Time15

Total Time15

Course: Appetizer

Cuisine: Mexican

Keyword: chunky guacamole, chunky guacamole recipe

Servings: servings

Calories: 59kcal

Author: Anya @ Prepare & Nourish

Ingredients

2 avocados peeled, pitted, & roughly mashed
2 tablespoons fresh lime juice
½ cup red onion diced
1 Roma tomato seeded and diced
1 jalapeno finely chopped
2 large garlic cloves minced
¼ cup cilantro chopped
1 ½ teaspoon sea salt
½ teaspoon ground cumin

Instructions

Slice 2 avocados in half lengthwise. Discard the seed. Scoop out the flesh with a spoon and mash with a fork in a medium bowl, keeping some chunky bits. Add 2 tablespoons fresh lime juice immediately to prevent browning while you're prepping other ingredients.
Add chopped ½ cup red onion, 1 Roma tomato, 1 jalapeno, 2 large garlic cloves, and ¼ cup cilantro. Season with 1 ½ teaspoon sea salt and ½ teaspoon ground cumin. Stir gently to combine all ingredients.

Notes

Storage: Guacamole is best enjoyed fresh, but if you need to store it, transfer it to an airtight container. To prevent browning, press plastic wrap directly onto the surface of the guacamole before sealing the lid. Refrigerator for up to 2 days.

Helpful Tips:

Start with the right avocados. Look for ones that yield slightly when pressed but aren't mushy. If they're too firm, place them in a paper bag with a banana for quicker ripening.
Add lime juice immediately. To slow oxidation and keep your guacamole vibrant, squeeze lime over the avocados immediately. For extra freshness, add a splash on top before storing.
Mash to your liking. To achieve a perfectly chunky guac, mash your avocados lightly with a fork, leaving some larger pieces. But if you prefer a smoother consistency, mash more thoroughly.
Avoid watery guac. No one likes a watery guac and that's usually the result of watery tomatoes. To prevent this, remove the seeds and extra juices before adding them. You can gently squeeze them with your hand over the sink.

Nutrition

3 Ingredient Vanilla Bean Ice Cream (Paleo, Vegan)

Paleo Vanilla Bean Ice Cream is made from 3 healthy ingredients and can be served soft serve or traditional. This Paleo treat is healthy and delicious the entire family can enjoy.

I'll be the first to admit, I have a really close relationship with real dairy. I love the variety of cheeses I can buy at Costco (I usually throw 3-4 different bricks in my cart every time I go there).

I especially appreciate that dairy in raw and fermented forms are actually beneficial for your health, provided you are not intolerant to them. That's why I regularly make yogurt and we purchase pastured butter quarterly in 40-pound blocks (which conveniently lasts us 3 months).

But despite this, I realize coconut in its own right is a health food and therefore, have been slowly transitioning to consuming more of the coconut goodness. I'll be honest, it's been a tough transition. My family isn't a big fan of all things coconut. I can't get away with using coconut oil when sauteeing vegetables. And I certainly can't make coconut ice cream and call it just like"store-bought ice cream."

But you know what....

Much to my surprise, this is one of the few recipes that my kids prefer I use coconut milk instead of the dairy heavy cream. They keep asking for it and when made with only 3 ingredients, 3 healthy ingredients - I'm always happy to oblige.

3 Ingredient Vanilla Bean Ice Cream (Paleo)

Vanilla Bean Ice Cream sounds so much fancier than plain Vanilla Ice Cream, no? Don't skimp on the vanilla, those specks of vanilla and the smell is sweetly divine. Simply split open a vanilla bean and scrape off the beans with a butter knife directly into the ice cream mixing bowl.

I make my own vanilla extract and when I do, I keep the beans in the bottles until the extract runs out. I use those softened beans for the ice cream.

No vanilla beans? No worries, just add 2 tablespoons of the extract. By adding the alcohol base extract, your ice cream won't be rock solid when completely frozen so you can compensate for the lack of vanilla bean specks that way.

Soft Serve or Traditional?

You can enjoy this paleo ice cream soft serve style by right after churning it. If you're opting for more solid ice cream, transfer the mixed frozen treat into a freezer safe container and freeze for several hours. Either way, it's a winner! And a healthy one at that!

Helpful Items for Making This Paleo Vanilla Ice Cream

Coconut Milk + Cream - This is the brand without guar gum (which most coconut milks contain) but I use the Trader Joe's store brand with great success. TJ's carries both clean coconut milk and coconut cream. I have not tried this recipe with homemade coconut milk.
Vanilla Beans or high quality Vanilla Extract
Maple Syrup - I get the best deal at Costco but I've used this one in the past as well.
Ice Cream Maker - This one is my favorite and really the only one I use.
Freezer safe containers to store your delicious frozen treat.

Enjoy this Paleo Vanilla Ice Cream on top of Paleo Baked Pecan Apples. Or drizzle this Homemade Chocolate Syrup (Paleo, GAPS) over the ice cream.

Of course, if you're like me - you can spoon it straight out of the ice cream maker bowl.

Printable Recipe

3 Ingredient Vanilla Bean Ice Cream - This Paleo treat is rich in healthy dairy free fats and loaded with vanilla bean specks. Made with coconut milk.

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4.27 from 46 votes

Paleo Vanilla Bean Ice Cream

With 3 wholesome ingredients, this paleo vanilla ice cream will become your favorite treat year round.

Prep Time35

Total Time35

Course: Dessert

Cuisine: Paleo, Primal

Servings: servings

Calories: 19kcal

Author: Anya @ Prepare & Nourish

Ingredients

1 13.5 oz can full fat coconut milk (room temperature) *
1 13.5 oz can full fat coconut cream (room temperature) *
⅓ - ½ cup maple syrup
1 teaspoon scraped vanilla bean seeds OR
3 tablespoons vanilla extract

Instructions

Place the ice cream maker bowl in the freezer 12 hours before or according to the manufacturer's instructions.
Combine coconut milk, cream and maple syrup in a blender until smooth and frothy (about 2-3 minutes). Pour the mixture in the previously-frozen ice cream bowl and churn according to the manufacturer's instructions.
Add vanilla extract or scrape vanilla seeds from the beans with a butter knife and add directly into the ice cream bowl as its churning.
After approximately 35 minutes, you can enjoy this soft serve consistency or transfer the ice cream into a freezer safe container and freeze for 4 hours to get more solid ice cream. Ice cream will keep for up to 2 weeks.

Notes

*My favorite coconut milk and cream is Trader Joe's brand as it doesn't contain guar gum and is full fat. This recipe calls for either 2 cans of 13.5 oz coconut milk or 3 cartons of Aroy-d coconut milk (no guar gum). You need a total of 3 ½ cups of coconut milk + cream with 1:1 ratio.

*You can get full cream by chilling the coconut milk in the refrigerator overnight and then skimming the fat from the top. Doing so you may need 4 cartons to work with to get to a combined 3 ½ cups of liquid. You may also need to heat the cream to bring it to room temperature so it combines well with sweetener.

*Recipe makes a quart of ice cream.

|Nutrition Information Disclaimer |

Nutrition

Calories: 19kcal | Potassium: 9mg

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Keto Egg Drop Soup (5 minutes!)

This Keto Egg Drop Soup is rich in nutrition and healthy fats. It doesn't have a thickener making this an easy Paleo, Whole30, or low carb breakfast, lunch or dinner.

Egg Drop Soup is a total comfort food.

Traditional Asian recipes typically call for a thickener such as corn starch. This version has no thickeners and is much quicker to prepare.

But there's really no wrong way to eat Egg Drop Soup, provided that only clean ingredients are used.

Everything from fish sauce to ginger to garlic can be used to flavor the soup. Some recipes use whole eggs while others only whites. I suppose a lot of these variants depend on your own personal preferences and in my current busy season, my preference is simple, easy and flavorful.

Creamy Egg Drop Soup

I have to admit, the best part of this soup is the creaminess from coconut milk. It adds more texture and richness to this simple soup. You can add heavy cream but to keep it Paleo and Whole30, coconut milk is preferred.

This Keto Egg Drop Soup is rich in nutritious bone broth, pastured eggs and a handful of green add-ins. That cup of coconut milk is amazing for those healthy fats. Don't worry, the coconut flavor is very subtle but adds creaminess and richness to the soup like no other.

Sometimes I'll add butter instead (in addition?) to the coconut milk. There's really no wrong way to eat egg drop soup. You can also add leftover roast chicken or your favorite veggies for additional sustenance.

5-Minute Breakfast, Lunch or Dinner

Now let's talk about the eggs. Traditional Egg Drop Soup in most Asian places have very thin and wispy egg ribbons. There's a fool proof technique to achieve that. However, I personally don't mind the chunky eggs in my egg drop soup. Especially if it saves me time and dishes! I crack the eggs directly into the stockpot and quickly whisk, one egg at a time. Saves time, and an extra dishes to wash.

Sidenote: I use the same method to add eggs to this Potato & Sorrel Soup.

How to Achieve Wispy Eggs

However, should you prefer the ribbon like eggs the key is to whisk it separately in a small bowl with a fork and slowly, in a steady stream pour it into the boiling broth as you stir the soup. The eggs will cook on contact with the hot broth even off heat.

Keto Egg Drop Soup in 5 Minutes!

Printable Recipe

Keto Egg Drop Soup (5 minutes) - This Keto Egg Drop Soup is rich in nutrition and healthy fats. It doesn't have a thickener making this an easy Paleo, Whole30, or low carb breakfast, lunch or dinner. #lowcarb #whole30

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4.74 from 15 votes

Keto Egg Drop Soup

Simple yet full of nutrition with bone broth and healthy fats.

Prep Time5

Cook Time5

Total Time10

Course: Soup

Cuisine: Asian

Servings:

Calories: 382kcal

Author: Anya @ Prepare & Nourish

Ingredients

4 cups bone broth
3 eggs
salt & pepper to taste
1 cup coconut milk
garnish (cilantro, jalapenos, green onions, etc..)

Instructions

In a small saucepan, bring bone broth to a boil.
Take off heat and add eggs one at a time, whisking vigorously after each egg.
For wispy eggs: whisk eggs separately in a small bowl and gently pour into the pot, stirring constantly. The eggs will cook on contact with the hot broth even off heat.
Season with salt and pepper. Add coconut milk is using.
Season with cilantro, green onions and jalapenos and a slice of lemon.

Notes

| Nutritional Information Disclaimer |

Nutrition

What would you garnish this Keto Egg Drop Soup with?

If you liked the recipe above, please consider rating the recipe and leaving a comment below. Also, be sure to follow me on Facebook, Instagram, and Pinterest.

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DIY Face Serum

Made with only six clean ingredients, this DIY Face Serum is a light and nourishing moisturizer for normal or combination skin types.

This post is in partnership with Oleum Vera, opinions and photography are my own. Thank you for supporting companies I believe in. The information contained in this blog is not intended to be construed in any manner as medical advice. See full DISCLOSURE for details.

As a teenager, my face took a lot of abuse from harsh acne treatment and sun damage. Not to mention the cheap cosmetics with a laundry list of nasty ingredients smeared on my face. All the cool girls did it and I joined the ranks. If only I can take those poor choices back.

Part of my journey to natural and holistic living required completely revamping my skincare routine. It stands to reason that because skin is your largest organ, it must be properly nourished and taken care of just as you would your liver, kidneys and heart.

Once I started digging into the long ingredient list of my skincare and beauty products, I realized I was doing my face and skin a major disservice. The list contained parabens which are disruptive to the endocrine system and other unpronounceable ingredients such as polycaprolactone, lithium silicate and butylene glycol. And all for a shiny penny.

Fortunately, with so much information and resources at our fingertips, it's easier now than ever to make facial products at home with only a handful of ingredients. Oleum Vera takes it a step further by creating Organic Do-It-Yourself kits for all your body care needs. Their gorgeous kits contain 4-month supply (or sometimes even more) of certified organic ingredients to help you create the best DIY face, hair and body product.

Not only is the product of superior quality, they also allow you to create skincare and haircare products that are truly customizable to suit your skin, hair and body type. Each kit includes a recipe book to meet the needs of everyone. If you are prone to acne or oily face, perhaps Green Tea and Vodka Toner will suit you best. You have dry or damaged hair? Give Nourishing Rosemary and Mint Serum a try to nurture those locks back to health.

This Canadian based company has a mission to empower you to reclaim your self-care routine through high quality ingredients and a gentler, more natural approach to body care. According to Oleum Vera, "it's time to redefine beauty on your own terms." I couldn't agree more.

SIX Do-It-Yourself Organic Kits to choose from (and you have a chance to WIN one!!)

Face Cleansing Kit - this kit comes with everything you need to create 3 cleansing oils, 3 facial scrubs and 3 deep-cleansing masks designed to adapt to your skin’s changing needs. It comes with a recipe book for all skin types.

Face Moisturizing Kit - this kit comes with oils, butters and supplies to create 3 toners and 3 moisturizing serums to keep your face well nourished.

Body Care Kit - this kit includes oils, butters and wax, and accessories to create 3 body butters, 4 body scrubs and 3 lotion bars that truly feel good on your skin.

Home Spa Kit - this kit comes with plant-based oils, clays, and high quality accessories to create 4 face masks, 2 massage oils and 3 bath oils for all your pampering needs.

Hair Care Kit - this kit includes everything you need to create 3 oil treatments, 4 hair masks and 2 hair rinses that will leave your hair shining and nourished.

And just so we don't leave the men hanging....Oleum Vera also has a kit especially for the male species. I'm thinking this would make a fabulous Father's Day gift, which will be here before we know it.

Men's Care Kit - this kit comes with enough ingredients (plus more!) to create 4 shaving serums, a body scrub, a massage oil, a hair & scalp serum and a hair rinse that will make redefine grooming.

It's worth mentioning that these beautiful kits come with high quality accessories and bottles that you can reuse for your future DIY recipes. In fact, Oleum Vera's latest products are refills for the separate ingredients that you could purchase individually to create your custom skin, hair and body products.

DIY Face Serum

Speaking of creations, this DIY Lavender Face Serum comes directly out of the Face Moisturizing Kit. It's a great option for normal or combination skin and takes all of 3 minutes to combine all the ingredients together. It serves as a nourishing moisturizer and can be used in the mornings or at night.

Every good moisturizing serum starts with a carrier oil, in this case a combination of healing oils marula and jojoba. Following carrier oils, a good choice of essential oils is just as important. This face serum contains frankincense and lavender essential oils to help create that healthy glow.

Printable Recipe

DIY Facial Serum - with 6 clean ingredients, this DIY moisturizer for the face is the ideal choice for normal and combination skin types. Made with lavender & frankincense essential oils.

Print Recipe

4.19 from 16 votes

DIY Face Serum

Great oil for normal or combination skin

Prep Time3

Total Time3

Servings:

Author: Anya @ Prepare & Nourish

Ingredients

2 teaspoon organic marula oil
2 teaspoon organic jojoba oil
1 teaspoon organic pomegranate seed oil
1 teaspoon non-GMO vitamin E oil
6 drops organic frankincense essential oil
6 drops organic lavender essential oil

Instructions

Combine all ingredients in a bottle.
To use: place a few drops of serum directly in the palm of your hands. Rub hands together and apply serum across your face. Gently massage into skin.

* GIVEAWAY of Oleum Vera Do-It-Yourself Organic Kit *

One Prepare & Nourish reader will win a KIT of their choice! Giveaway will end Monday, April 10th at 11:59pm PST. Enter through Rafflecopter below. Good luck to all of you who enter the giveaway!
a Rafflecopter giveaway

Giveaway Rules: This giveaway is in no way endorsed, affiliated, or associated with Facebook, Twitter or any other Social Media Networking Site. This Giveaway is valid World Wide and Entrants must be 18+ years of age to enter. This giveaway event will end at 11:59 PM (PST) 4/10/17. The winner will have 48 hours to email their information back to anya at prepareandnourish dot com or a new winner will be drawn.

Poisson en Papillote (Easy Fish in Parchment Recipe)

Poisson en papillote is an easy and elegant way to cook fish by steaming it in a parchment paper pouch. This fish en papillote recipe is made with olives, capers, and fresh herbs, creating a flavorful, nutrient-dense meal with minimal cleanup.

Fish en papillote in parchment paper, served on a white plate with a fork.

Looking for more seafood recipes? 
Check out blackened fish tacos, fish head soup, and fish fumet.

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💡Recipe Overview

Prep and Cook Time: 15 minutes to prep and 15 minutes to cook
Cooking Method: Oven-baked
Dietary Info: Keto, Whole30, Paleo, GAPS, Ancestral diet
Tools Needed: sheet pan and parchment paper
Skill Level: Easy

What is an ancestral diet? Read my post on what nourishing foods are based on the traditional dietary principles of the Weston A. Price Foundation.

French-Inspired, Low-Effort Elegance

I love when simple techniques make me feel like I'm cooking something fancy - and poisson en papillote (which translates fish in parchment in French) does exactly that.

This French-inspired dish sounds elegant (and it is!) but it's surprisingly low-effort and super rewarding. You basically wrap everything up in a parchment paper packet - fish, herbs, veggies, and an olive-caper-lemon-garlic situation - and bake until it's perfectly tender and full of flavor.

I lean on this recipe when I want something healthy and beautiful with zero mess. No splattering pans, no post-dinner cleanup dread (I mean, there's some cleanup - I'm no wizard!). But it's one baking sheet and some parchment paper.

Plus, there's something kind of sweet about opening your own little steamy packet at the table. It's a whole vibe.

Ingredients for Fish en Papillote

Fish: White fish is my choice here. Something mild and flaky like rockfish, cod, or halibut. Tilapia is a popular choice but I haven't come across any wild tilapia and personally try to avoid farmed. You'll want 4 fillets, about 6-8 ounces each, and roughly the same size so they cook evenly in their little parchment pouches.
Vegetables: For the veggies, I keep it simple with grape tomatoes and red onion. The tomatoes burst and release their juices, which helps to flavor the fish, and the thinly sliced red onion softens and sweetens in the steam.
Olive oil sauce: This olive oil mixture is what brings it all together. A good glug of extra virgin olive oil gets mixed with lemon zest and juice for brightness, minced garlic for bite, capers, Castelvetrano olives for salty brininess, and a sprinkle of dried parsley. It's bold, herby, and so easy to stir everything together while your oven preheats.
Finishers: Layer on a few lemon slices and a fresh sprig of dill on each fillet before sealing the packet. A little salt and pepper to taste, and you're good to go.

Substitutions and Variations

Fish - A richer fish like salmon would work if you wanted to skip white fish but adjust the cook time slightly depending on thickness. You may also want to hold back some of the olive oil as the fish is fattening. Prefer shellfish? Shrimp works well too. Just reduce the cook time to about 10 minutes.
Vegetables - Sub in sliced zucchini, thin asparagus, or julienned carrots - just make sure they are all sliced thin so they steam quickly. Swap the red onions for shallots or thinly sliced leeks for a more delicate flavor.

graphic of fork and spoon connected in a plant.

Make it Ancestral

Color me shocked, but cooking fish en papillote is actually an old-school move—our ancestors were out there wrapping food in leaves, bark, even clay to steam it gently. So really, we’re just channeling our inner ancestral cook… but with parchment paper and a little less forest foraging. What I love most is how the fish steams in its own juices, locking in all those delicate fats, minerals, and proteins—just like our great-great-grandmas would’ve done, minus the open fire and questionable fish smell in the hut.

How to Make Poisson en Papillote

The complete printable recipe is below in the recipe card for your convenience. Follow these simple step-by-step instructions for the best results.

Sliced olives in oil with salt in a clear bowl.

Step 1.

In a small bowl, combine the olive oil, lemon zest and juice, minced garlic, capers, Castelvetrano olives, sea salt, and dried parsley.

Fish in parchment paper with sliced olives.

Step 2.

Place a fillet of white fish in the center of each sheet of parchment paper. Spoon some of the olive oil mixture directly over the fish.

Fish in parchment paper with slices of lemon, tomatoes, olives, and onions.

Step 3.

Arrange the grape tomatoes and sliced red onion around the fish. Season with salt and black pepper to taste. Place a couple of lemon slices on top of each fillet, then finish with a few sprigs of fresh dill.

Fish en papillote in parchment paper, placed on a baking tray.

Step 4.

Fold the parchment over the fish and veggies, sealing the edges to form tight packets. Place on a baking sheet and bake for 15–20 minutes, until the fish is cooked through and flakes easily with a fork.

Helpful Tips

Cut vegetables evenly. Thin, uniform slices ensures the veggies cook at the same rate as the fish. Choose quick-cooking vegetables.
Start with dry fish. Pat the fish fillets dry with paper towel to remove excess moisture as that will dilute the overall flavor.
Seal the parchment well. Leave enough space around the fish for steam to circulate and cook everything evenly. Use tight, overlapping folds so the packet stays closed. This helps trap the steam and infuses the fish with flavor.
Don't overcook. The fish should flake easily with a fork and appear opaque. If unsure, use a thermometer and bake until the internal temperature of the fish reaches 145°F. But I personally like to pull it out a little earlier rather than risk overcooking it. It will continue to steam in the packet even once removed from oven.

Troubleshooting

Parchment paper won't stay sealed? Make sure to fold the edges tightly and multiple times to really seal it. Sometimes, tying it with kitchen twine will help secure it too.
Packet is leaking? If you notice liquid seeping out, it may be because the parchment paper wasn't sealed tightly enough. Double-check that all edges are pressed together and if needed, wrap the packet in an additional layer of parchment.

Product Highlight!

Unbleached Parchment Paper

Not all parchment paper is created equal. I love using unbleached, chlorine-free parchment paper - it's better for you. Plus, it doesn't give off that weird smell when it hits the heat (you know the one).

Grab yours →

💭Meal Prep Suggestion!
You can totally prep parts of this ahead - make the olive oil sauce and slice the veggies a day or two before. When it's go-time, just layer everything into parchment packets and bake. You can even assemble the packes the night before and pop them in the fridge - just let them sit out for abit before baking so they're not ice-cold going into the oven.

Serving Suggestions

Fish en papillote is already full of flavor but if you're looking to round out the meal, here are a few simple ideas:

Over a bed of rice: Soaks up all those delicious juices and makes it a little more filling. Plus, bone broth rice is the ultimate cooking hack.

With a side of roasted potatoes or root veggies: Toss 'em in the oven while the fish bakes and call it dinner. Crispy oven-roasted potatoes and roasted broccolini are great choices.

Next to a crisp green salad: Something crunchy and lemony pairs really well with the delicate fish and briny olives. Try house salad or chopped romaine salad.

Add a fermented touch: Fermented green tomatoes or red cabbage sauerkraut make a great addition.

Frequently Asked Questions

How do I store and reheat poisson en papillote?

Store any leftover fish en papillote in an airtight container for up to 2 days. These glass snap containers are perfect for leftovers. Remove the parchment paper as it may become soggy, but keep the fish, veggies, and juices intact. To reheat, transfer the fish, vegetables, and all the juices into a small saucepan, and warm over medium-high heat, stirring often until heated through.

Can I freeze fish en papillote?

It’s best to enjoy poisson en papillote fresh, as freezing can alter the texture of both the fish and vegetables. However, if you need to freeze it, remove the parchment paper and transfer everything to an airtight freezer-safe container. Freeze for up to 1 month. To reheat, thaw overnight in the refrigerator and gently warm in a covered skillet over low heat until heated through.

How do I know when the fish is cooked perfectly?

You’ll know it's ready when it flakes easily with a fork and looks opaque. If you're unsure, a food thermometer should read 145°F in the thickest part of the fish. But don't stress - it's hard to mess up with this cooking method!

Looking for more seafood recipes? Here are some ideas:

Did you make this poisson en papillote? Please leave a ⭐⭐⭐⭐⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

Print Recipe

5 from 11 votes

Fish en Papillote

Poisson en papillote (or fish in parchment) is an easy, elegant way to steam fish with olives, capers, and herbs for a flavorful, no-mess meal.

Prep Time20

Cook Time15

Total Time35

Course: Main Course

Cuisine: European

Keyword: fish en papillote, poisson en papillote

Servings:

Calories: 370kcal

Author: Anya @ Prepare & Nourish

Ingredients

Olive Oil Mixture

¼ cup olive oil
1 lemon juiced and zested
4 garlic cloves minced
1 tablespoon capers crushed
¼ cup Castelvetrano olives minced
1 teaspoon sea salt
1 teaspoon dried parsley

Fish Packets

4 6-8 oz white fish fillets
1 cup grape tomatoes
1 red onion, small sliced
salt and black pepper to taste
1 lemon sliced
4 fresh dill sprigs

Instructions

Preheat oven to 400°F (200°C). Cut 4 sheets of parchment paper, each about 12 inches long. Lay each sheet flat on a baking sheet.
In a small bowl, combine the ¼ cup olive oil, zest and juice from 1 lemon 4 garlic cloves, 1 tablespoon capers, ¼ cup Castelvetrano olives, 1 teaspoon sea salt and 1 teaspoon dried parsley.4
Place one fillet of 4 6-8 oz white fish fillets in the center of each parchment paper. Add about 2 tablespoons of the olive oil mixture directly over the fish.
Arrange the 1 cup grape tomatoes and sliced 1 red onion, small. Season with salt and black pepper to taste. Top with 2 slices of 1 lemon on each fish fillet followed by 4 fresh dill sprigs.
Fold the sides of the parchment paper over the fish and veggies, then fold up the ends to form tightly sealed packets. Make sure the packets are well-closed to trap all the steam inside while cooking.
Place the parchment packets on a baking sheet and bake in the preheated oven for 15-20 minutes, depending on the thickness of the fish. The fish should be cooked through and flake easily with a fork.

Notes

Nutrition Information includes rockfish as the white fish fillets. Macros may vary.

Storage: Store any leftover fish en papillote in an airtight container in the refrigerator for up to 2 days. Remove the parchment paper as it will get soggy but keep the liquid and all veggies. To reheat, place the fish and all the juices and vegetables in a covered skillet over low heat. Steam for 3-5 minutes until heated.

Helpful Tips:

Cut vegetables evenly. Thin, uniform slices ensures the veggies cook at the same rate as the fish. Choose quick-cooking vegetables.
Start with dry fish. Pat the fish fillets dry with paper towel to remove excess moisture as that will dilute the overall flavor.
Seal the parchment well. Leave enough space around the fish for steam to circulate and cook everything evenly. Use tight, overlapping folds so the packet stays closed. This helps trap the steam and infuses the fish with flavor.
Don't overcook. The fish should flake easily with a fork and appear opaque. If unsure, use a thermometer and bake until the internal temperature of the fish reaches 145°F. But I personally like to pull it out a little earlier rather than risk overcooking it. It will continue to steam in the packet even once removed from oven.

Troubleshooting:

Parchment paper won't stay sealed? Make sure to fold the edges tightly and multiple times to really seal it. Sometimes tying it with kitchen twine will help secure it too.

Packet is leaking? If you notice liquid seeping out, it may be because the parchment paper wasn't sealed tightly enough. Double-check that all edges are pressed together and if needed, wrap the packet in an additional layer of parchment.

Nutrition

Gluten Free Flatbread with Herb Dipping Oil

Bread dipped generously into healthy oil is a favorite appetizer for many. This gluten free flatbread with herb dipping oil is so tasty - you won't miss the crackly baguette.

This post is sponsored by Olea Blue, all opinions, recipe and photography are my own. This post may contain affiliate links for your convenience. Thank you for supporting this site with purchases made through these links and supporting the companies I believe in. The information contained in this blog is not intended to be construed in any manner as medical advice. See full DISCLOSURE for details.

I've always enjoyed this unique appetizer of bread and dipping oil but it wasn't until recently that I learned this dipping oil can be extremely nourishing when using a high quality oil.

Extra virgin olive oil contains protective compounds but not all oils are created equal. Recent findings indicate some EVOO on the market is diluted with commercial oils such canola oil or soybean oil. When choosing olive oil, don't let the label extra virgin olive oil fool you. Often times, it's just a marketing ploy and as consumers, we must know the source and quality of the olive oil we are purchasing.

What to look for in EVOO?

Oleocanthal, is a high polyphenol compound that can be found in the purest form of olive oil. It is this compound that is responsible for the peppery sensation in the back of the throat when consuming oil. Interestingly, connoisseurs use an age old custom to rate high quality oils by taking a slurp and waiting for that burning sensation followed by cough.

The reason for this unique practice is because sensor molecules found primarily in the throat latch on to these polyphenols causing one to cough. One cough, it's good but three coughs is even better.

Introducing Olea Blue

Throughout lush communities in Greece, family owned farms use artisan techniques to produce an olive oil rich in polyphenols. This craft is passed down from generation to generation to ensure optimal harvest time in to protect rich properties and phenolic compounds found in their olives.

Olea Blue extra virgin olive oil is unique because of its rich oleocanthal content. The stronger the phenolic potency in the oil, the higher the antioxidants. Like all antioxidants, polyphenols found in oleocanthal help protect cells from oxidative stress that can lead to premature aging and degenerative diseases.

It's worth mentioning that because Olea Blue extra virgin olive oil is potent with health protective compounds, it should never be heated. Instead, enjoy this oil in salads or in dipping oil (recipe below).

Taste testing

The best way to tell if extra virgin olive oil has high levels of oleocanthal is by its taste. That peppery sensation on the back of your throat as mentioned is a primary indication of potency. The sharper, more tangy that sensation, the higher the level of oleocanthal. In addition to taste testing, Olea Blue also uses Nuclear Magnetic Resonance (NMR) to accurately measure phenolic compounds in their olive oil so rest assured you're getting an exceptional product when choosing Olea Blue.

Finally, the Flatbread

What would a good EVOO be without delicious bread to dig into it? I love that these little flatbreads are totally gluten and grain free and can be whipped up quickly. My final note on this recipe, is to be sure to use organic, lead free balsamic vinegar. This is my absolute favorite and I'm so grateful for the opportunity to purchase this at my local farmer's market from the owners themselves. This paired with Olea Blue's high phenol EVOO and you're golden. 🙂

Gluten Free Flatbread with Herb Dipping Oil

My Picks & Suggestions:

Small mixing bowl to combine everything. Rolling pin to roll the dough between parchment paper. Don't forget a good knife and butcher's block to make that work easy! Cook those puppies on a cast iron skillet and use a spatula similar to this one to remove the baked goods.
Ingredients for Flatbread:
Almond Flour, Cassava Flour, Aluminum-Free Baking Soda and the all important Unrefined Salt
Ingredients for Dipping Oil:
High Phenol EVOO, Lead-free Balsamic Vinegar, Dried Oregano, Dried Basil, coarse Celtic Salt, and Freshly Cracked Black Pepper (use a grinder, please)

Printable Recipe

Print Recipe

5 from 16 votes

Gluten Free Flatbread with Dipping Oil

Prep Time10

Cook Time30

Total Time40

Servings:

Author: Anya @ Prepare & Nourish

Ingredients

Gluten Free Flatbread:

½ cup Almond Flour buy here
½ cup Cassava Flour buy here
1 teaspoon baking soda buy here
½ teaspoon unrefined salt buy here
¼ cup yogurt
¼ cup warm water

Dipping Oil:

2 tablespoons Olea Blue EVOO buy here
1 ½ tablespoons lead-free balsamic vinegar buy here
2 fresh garlic cloves minced
1 teaspoon dried oregano buy here
1 teaspoon dried basil buy here
1 teaspoon Celtic salt buy here
½ teaspoon freshly cracked pepper buy here

Instructions

Gluten Free Flatbread:

Combine dry ingredients, set aside.
In a small mixing bowl, whisk yogurt and water together. Add dry ingredients and combine everything with a wooden spoon. Using hands, work the dough until fully combined and is soft and play-dough consistency.
Note: If the dough is too dry, (not forming a ball and is flakey), add water by a tablespoon until the ball comes together. If it is too sticky (dough sticking to your hands), add cassava flour by a tablespoon until the ball comes together. It should be fairly easy and pliable to work with.
Turn the ball of dough onto a cutting board. Using your palm, gently press into the ball to form a thick disk. Cut the disk of dough in half and crosswise in half to form 4 similar size pieces.
Working with one piece at a time, roll the dough between 2 pieces of parchment paper until you form a circular shape with slightly less than ¼" thickness. You may need to flip the dough (keeping it between the paper) and roll on the other side.
Carefully pull away the parchment paper from one side of the dough round.
Shape the edges with fingers to form uniform rounds.
Heat a medium cast iron skillet over medium heat.
Place each flattened dough round on hot skillet and cook for about 3-4 minutes. Flip and continue to cook on the other side for another 2-3 minutes or until golden and cooked through.
Transfer to a plate and cover with a clean kitchen towel. Repeat with remaining 3 balls of dough.
Enjoy with dipping oil immediately or keep stored in airtight container for up to 5 days.

Dipping Oil:

Combine all ingredients and give a quick stir.

Instant Pot Buffalo Chicken Wings with Blue Cheese Dip (Primal, GAPS, Low Carb)

Made with healthy ingredients, these Buffalo Chicken Wings are as nutritious as they are delicious. Dip them in the Blue Cheese Dip for extra flavor. This low-carb recipe is also naturally Primal and GAPS diet compliant.

Instant Pot Wings

I have to admit, when I first heard about the Instant Pot, I was skeptical. I just chalked up all the hype to a sly marketing trick because after all, pressure cookers have been around for a very long time. Nothing new there. Oh and also? They're used as explosive devices. So there's that.

But then as I dug a little deeper, I realized this shiny gadget wasn't just a pressure cooker. It also served as a slow cooker, a rice cooker and a cheesecake maker. Coincidently, this was around the time my slow cooker of 14 years had given up on me and I was in the market for a new one.

Of course it made total sense to invest in this small kitchen appliance that can do the job of a pressure cooker and slow cooker. Since then, I actually acquired a second instant pot and an extra inner pot and an extra sealing ring.

Yes, the Instant Pot has redeemed my home cook status on more than one occasion. It can cook frozen meats in under an hour, chili in 18 minutes, and the best hard-boiled eggs for the impatient egg peeler.

I've yet to find something that the Instant Pot cannot make. Okay, steak. That's meant to be slapped on a grill. But Instant Pot is so fabulously versatile. It makes breakfasts. Soups. Salads.

In fact, during our total kitchen remodel last fall, I cooked 80% of our meals in the Instant Pot. The rest 20% was Chipotle. I became so comfortable with it that now that I do have a full kitchen, I still resort to my beloved pressure cooker.

Low-Carb Buffalo Wings

I cooked these wings in the pressure cooker and then drenched them in the hot buffalo sauce, which is by the way, refined sugar-free! Now I should note that this recipe does have a little bit of honey. However, dispersed throughout the entire 4 pounds of chicken wings, the total carb count comes incredibly low per serving size. If you are still uncomfortable with using honey as the sweetener in the recipe, feel free to substitute with your liquid sweetener of choice.

But thanks to the honey, this recipe is also GAPS compliant (since honey is the only sweetener allowed on GAPS).

The Blue Cheese Dip is the perfect condiment for the wings. I find it odd that hot sauce and blue cheese would pair so well together, but they do. The perfect combination of blue cheese, sour cream, and mayo all blended with garlic and lemon is amazingly delicious.

Helpful Tips for Instant Pot Buffalo Wings

Instant Pot - The best pressure cooker on the market.
Steamer Basket or Trivet that came with the pot - The basket does a better job of making sure the wings are not submerged in water.
Tongs - To handle the hot chicken wings once they're done cooking.
Small Saucepan - I love this stainless steel for the Buffalo Sauce.
Baking Sheet - You can line this with parchment paper or place a cooling rack directly in the sheet with foil underneath to catch all the juices.
Small Bowl for making the Blue Cheese Dip.
Ingredients for the wings are Hot Sauce, Pure Honey, Pastured Butter, Unrefined Salt.
Mayonnaise for the Blue Cheese Dip can be found here or the recipe here.

Instant Pot Buffalo Wings with Blue Cheese Dip

Printable Recipe

Instant Pot Buffalo Chicken Wings with Blue Cheese Dip - real food, refined sugar free and easy to make in the pressure cooker.

Print Recipe

5 from 9 votes

Instant Pot Buffalo Chicken Wings with Blue Cheese Dip (Low Carb, Primal, GAPS)

Prep Time25

Cook Time45

Total Time1 10

Course: Main Course

Servings:

Calories: 438kcal

Author: Anya @ Prepare & Nourish

Ingredients

For Chicken Wings:

4 pounds chicken wings cut at joint
½ cup hot sauce
1 tablespoon honey
4 tablespoons pastured butter
¼ teaspoon sea salt

Blue Cheese Dip:

½ cup sour cream
½ cup crumbled Blue Cheese
¼ cup mayonnaise
2 garlic cloves minced
1 tablespoon lemon juice

Instructions

Chicken Wings

Pour 1 cup of water into the bottom of the stainless steel inner pot.
Set the steamer basket or trivet in the pot and place chicken wings in single layer, as much as possible (some pieces will overlap, that's okay, but try to space them out evenly).
Close the lid on the pressure cooker and turn the valve to Sealing position.
Press Manual and set time to 10 minutes on high pressure.
When the 10 minutes is up, press Cancel and let the pot naturally release pressure (this should take approximately 10-15 minutes).

Buffalo Sauce

Meanwhile, prepare the Buffalo Sauce by heating hot sauce, honey, butter and salt in a small saucepan over medium heat.
When Instant Pot has depressurized and the silver dial (safety pin) dropped, carefully open the lid. Remove chicken wings and pat dry with paper towels.
Directly on a baking sheet, pour buffalo sauce over the chicken wings and toss gently to combine. Spread the wings in a single layer on the sheet and place under the broiler for 5 minutes or until browned.
While chicken is broiling, combine crumbled blue cheese, yogurt, mayonnaise, garlic and lemon. Salt and pepper to taste if desired.
Enjoy buffalo wings by dipping them into the blue cheese dip. Serve alongside with some celery sticks and carrots.

Notes

| Nutrition Information Disclaimer |

Nutrition

If you liked the recipe above, please consider rating the recipe and leaving a comment below. Also, be sure to follow me on Facebook, Instagram, and Pinterest.

Need More Instant Pot Meals?

Instant Pot Crispy Carnitas (Paleo, Whole 30, Low Carb, GAPS)
Instant Pot Pumpkin Turkey Chili (Low Carb, Paleo, Whole30)
Instant Pot Lamb & Squash Curry (Paleo, Low Carb, Whole30) +VIDEO
Instant Pot Whole30 White Chicken Chili (Low Carb, Paleo, GAPS)

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Best Natural Sweeteners and Unrefined Sugars Guide

Satisfy that sweet tooth with some of the best natural sweeteners in this Unrefined Sugar Guide. Learn what sets unrefined sugars apart from refined ones and fall in love with nature's best sweeteners from raw honey, maple syrup, coconut sugar, rapadura, and much more! I'll also show you how to easily swap regular sugar with these healthy sweeteners.

spoonfuls of different sugars, from powdered sugar to dark amber coconut sugar.

If you've been here for any length of time, you know my desire has always been to stay to traditional methods, ingredients, and techniques of home cooking. At the heart of Prepare and Nourish, I love to dig deep into culinary roots to draw out and embrace wholesome and traditional foods. And sugar is no different.

While I don't have a lot of dessert recipes, whatever sweet treat I do make, I try to use wholesome and unrefined sweeteners. Why? Well, that answer deserves a little more explanation, so make a cup of your favorite tea and get comfortable. In this post, I do my best to cover the difference between refined and unrefined sugars and how to use them in recipes.

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What are unrefined sugars?

In short, unrefined sugars are the most traditional form of sweeteners. They are less processed sweeteners and maintain more of their natural characteristics compared to refined sugars.

Unrefined sugars have a more wholesome profile than their refined counterparts, preserving natural elements like minerals and molasses. This results in a richer flavor and offers potential nutritional benefits like higher antioxidant content, according to this PubMed journal. The bottom line is that choosing unrefined sugars aligns with a holistic and traditional approach to sweeteners.

Some of my favorite unrefined sweeteners I want to share with you are raw honey, maple syrup, coconut sugar, rapadura, and turbinado. This isn't an exhaustive list, but these are excellent staples to have available when you're craving something sweet.

Are unrefined sugars better for you?

While I think they are certainly a better-for-you alternative to plain sugar, it's important to remember that sugar is still sugar, no matter the form. Even though these natural sweeteners are noticeably better alternatives to conventional forms, they should still be consumed in moderation.

💭Looking for paleo sweeteners? The good news is that most unrefined sugars are naturally paleo-friendly too! Sweeteners like honey, coconut sugar, and maple syrup align with the paleolithic diet philosopy.

How are unrefined sugars different from refined sugars?

When you think about a food that is refined, you generally think of processed, stripped, and altered from its natural state. Similarly, refined sugar undergoes extensive processing to remove anything that isn't pure sugar. This includes iron and other minerals naturally found in soil.

While this process may provide a neutrally sweet taste, it often strips away beneficial nutrients present in unrefined sugars. Some may argue that the micronutrients are very minimal in unrefined sugars, and for the sake of consistency and quality in baked goods, you're better off using refined sugars.

But if you are already using a sweetener, why not use a wholesome option that will provide those micronutrients, even at their minimal quantities?

Because, as with all things, an ancestral diet is a culmination of traditional practices. You can learn more about this ancestral diet philosophy here. This involves using unrefined salt, including fermented foods at each meal, lots of bone broth, and embracing the goodness of ancient grains like millet and buckwheat.

Choosing unrefined sugars over refined is another step in adopting a holistic approach to wellness, prioritizing minimally processed ingredients for a nutrient-dense diet.

So what are these incredible, God-given sweeteners?

Best Unrefined Liquid Sweeteners

Raw Honey

Raw honey is pure, unfiltered, and unpasteurized and rich in minerals and nutrition. Unfortunately, most of the honey consumed today has been heavily processed and is stripped of its incredible nutritional value and health benefits. In my opinion, it's one of the best natural sweeteners that is accessible to most people.

I recommend sourcing a local beekeeper and inquiring about how they care for their bees and extract the honey. According to NIH publication, local honey has also been used to help alleviate seasonal allergy symptoms. Raw honey is truly raw when it crystallizes and solidifies after prolonged storage.

Darker honey is typically higher in bioactive compounds and has greater antioxidant abilities, per this ScienceDaily release. That's why manuka honey and buckwheat honey are prized for their high antioxidant content. Because of the price and nutrient profile, I would leave the darker honeys to enjoy raw.

How to substitute sugar with honey: When replacing sugar with honey, reduce the amount of other liquids. For every 1 cup of sugar, use ¾ cups of honey and reduce other liquid by 3-4 tablespoons. For cookie recipes, refrigerate the dough so it can set. And because honey browns faster than other sweeteners, you need to reduce the cooking temperature by 25°F to avoid burning.

Favorite honey:

YS Organic Bee Farms (light honey): great for light-colored recipes like honey-sweetened marshmallows
Manuka Honey and Dark Buckwheat Honey: great to enjoy raw over cottage cheese bowl
Nate's Pourable Unfiltered Honey: excellent, versatile honey that will work in most sweet treats and drinks like honey citrus mint tea.

💭Looking for GAPS-compliant sweetener? Raw honey and whole leaf stevia are the only sweeteners allowed onthe GAPS diet and only when its past the beginning stages, accordign to GAPS info website.

Maple Syrup

Pure maple syrup is made from evaporated maple tree sap. It's rich in magnesium, zinc, and other minerals and helps maintain optimal immune system function.

Currently, there are four maple grades that are comprised of two main factors: color and flavor. While their nutritional content is similar across the board, with a high count of calcium, vitamins, and antioxidants, their flavor ranges from mild to robust, according to this University of New Hampshire source.

Check out these maple syrup grades and their characteristics:

Golden syrup: the lightest in color with a mild, delicate flavor (formerly referred to as Grade A Light syrup)
Amber maple syrup: slightly darker with fuller flavor and hints of full-bodied maple syrup (formerly referred to as Grade A Medium syrup)
Dark maple syrup: boasts robust flavor and dark amber color (formerly referred to as Grade A Dark syrup)
Very dark maple syrup: richer and more complex in flavor and has the darkest color of maple syrup (formerly referred to as Grade B)

In 2015, the USDA changed the grading system, and Grade B was replaced with very dark grade. Original, huh? You may still come across maple syrup labeled by the letter grades A or B, but the most important factors to look for are terms like light, amber, dark, or very dark.

Maple syrup Grade A and Grade B are often interchangeable in recipes and as a topping, and it comes down to personal preference in taste and color. So, next time you pick up a bottle at the your local grocery store, remember that the darker the syrup, the stronger the maple flavor.

How to substitute maple syrup for sugar: Like honey, you must reduce the amount of other liquids. For every 1 cup of sugar, use ¾ cup of maple syrup and reduce other liquid by 3-4 tablespoons. For cookie recipes, refrigerate the dough so it firms up.

Favorite maple syrup:

Kirkland Maple Syrup - Grade A amber maple syrup; this is the most budget-friendly option and easily accessible at most Costco stores.
Crown Maple Syrup - I love this brand because it's aged in barrels and gives off those bold flavors. They also have different grades, ranging from amber, dark, and very dark.

Best Natural Sweeteners

Maple Sugar

Maple syrup is pretty amazing in its own right, but maple sugar takes the cake when it comes to the most delicate sweetener on the market. It's made by condensing maple syrup to a thick consistency by boiling out all the moisture. What's left are these delicate sweet granules known as maple sugar.

With its concentrated sweetness and distinct maple flavor, it serves as a versatile alternative to traditional sweeteners, adding a touch of elegance to a variety of dishes and baked goods.

How to substitute sugar with maple sugar: Because of its distinct flavor, maple sugar rarely can be subbed for white sugar without altering the taste of the end product. I love the flavor, but it heavily depends on what you're hoping to achieve. It's best sprinkled on your morning oats or other hot porridge like Instant Pot buckwheat. But if you're daring, feel free to sub 1:1 with white sugar and reduce the oven temperature slightly to prevent over-browning.

This is also one of the more expensive sweetener options, making it a cost-prohibitive option for many.

Favorite maple sugar:

Coombs Family Farms Maple Sugar - this is one of my favorite natural sweeteners for coffee, tea, and other beverages. Add a teaspoon to herbal coffee or pumpkin spice latte.
Nova Maple Sugar - this is an excellent 3-pound size at a decent price that's Grade A maple sugar.

Coconut Sugar

Coconut sugar is made from the sap of coconut palm tree flower blossoms. It has a subtle caramel flavor and is one of the best organic sweeteners. The sap is collected, boiled, and then dehydrated to produce solid granules resembling brown sugar.

Coconut sugar is a great source of minerals such as magnesium, potassium, zinc, vitamins C, B, and even contains amino acids.

It has been the sweetener of choice for centuries in Southeast Asia, prized not only for its nutritional content but also for its lower glycemic index, according to Michigan State University.

Palm sugar vs. coconut sugar?

Palm sugar, on the other hand, is a more general term that refers to a sweetener derived from the sap of various types of palm trees. It can come from the sap of the coconut palm, date palm, or other varieties.

While coconut sugar can be called palm sugar, not all palm sugars are coconut sugar. It's important to check the ingredient labels for clarity of origin and the type of palm tree used.

How to substitute sugar with coconut sugar: Use it with a 1:1 replacement ratio for white table sugar, but take note of the dark color and rich flavor. Because of the robust, caramel flavor, coconut sugar is great in baked goods containing cinnamon, like paleo snickerdoodles. It's also an excellent nutrient-rich alternative to brown sugar and can be swapped using the same amount.

Favorite coconut sugar:

Madhava Organic Coconut Sugar - has a strong, slightly smoky flavor
Golden Coconut Sugar - has a subtle caramel taste similar to brown sugar

Rapadura Sugar

rapadura in a glass jar and spread out on the surface

Rapadura is a traditional unrefined sweetener that originates from Latin America. It is a whole, unrefined cane sugar made by crushing the cane, extracting the juice, and dehydrating it into granules.

It's considerably healthier than conventional cane sugar because it retains the natural molasses and trace nutrients like calcium, potassium, and vitamins and is very similar in taste and texture to brown sugar. While brown sugar is white sugar with molasses added back in, rapadura is brown sugar in its original state.

Rapadura may be known by other names, such as panela in Latin America and jaggery in some Asian countries. Jaggery often comes in a cone-like shape and has an earthy sweet flavor. It's most commonly referred to as sucanat in the United States.

How to substitute sugar with rapadura: Use it with a 1:1 replacement ratio for brown sugar but it's best in recipes such as gingerbread, spice cookies, or rich chocolate desserts like coconut flour brownies. Because of its large granules, you may want to pulse it a few times in a food processor or coffee grinder to achieve a smoother texture.

Favorite rapadura:

Wholesome Sweeteners Organic Sucanat - add to flourless pumpkin bars or healthy chocolate muffins
Just Panela Unrefined Cane Sugar - unprocessed rapadura ground as jaggery powder; smaller granules are great in lighter desserts like skillet peach cobbler.

Turbinado Sugar

turbinado in a small weck jar with a silver spoon to the left.

Less processed than traditional cane sugar, turbinado is made from the first pressing of sugar cane or sugar beets and retains some natural molasses. It's crushed directly from the harvested sugar cane, and the juice is allowed to evaporate naturally and then crystallize in a way that the vitamins and minerals in the sugar cane are retained to some extent.

This sweetener has large, tan-colored crystals and is slightly moist to the touch. While it retains more of its natural molasses content compared to white sugar, it is less dense in nutrients than some other unrefined sugars like rapadura and coconut sugar.

Because of this, turbinado sugar is a more cost-efficient sweetener when baked in larger quantities. Most commonly, turbinado sugar has been sold as Sugar in the Raw.

How to substitute sugar with turbinado: Use it with a 1:1 replacement ratio for regular white sugar. Turbinado is best in sweet bread or coconut flour banana muffins and cookies and less so in delicate and airy desserts such as mousse, marshmallows, or sweetened condensed milk.

Favorite turbinado:

Wholesome Regenerative Turbinado Sugar - when purchasing sugar cane products, I recommend going with non-GMO and organic; this is an excellent product.
Florida Crystals Turbinado Cane Sugar - I found this brand at my local Wal-Mart, and it's probably more accessible.

Other Unrefined Sugars

Molasses: This thick liquid sweetener is rich in minerals and flavor. It adds depth to recipes with spices like cinnamon and cloves. Be sure to buy organic blackstrap molasses that is unsulphured. This Wholesome Sweeteners brand is my favorite.
Muscovado: This sugar is a wonderful, unrefined alternative to brown sugar. It's rich, dark, moist granules behave just like brown sugar in a recipe. This fair trade certified dark muscovado sugar from the islands of Mauritius is of excellent quality.
Date syrup and date sugar: Date syrup (or sometimes date paste) is reduced liquid extracted from dates and has a very sweet caramel-like flavor. Date sugar is produced by dehydrating and grinding dates. Both forms are incredibly sweet and should not be used ina 1:1 replacement ratio.
Stevia herb: In leaf form, stevia plant is considered to be 200 times sweeter than sugar so it can't easily be swapped with sugar. While it has a strong aftertaste, stevia products are a great low-carb alternative for those with diabetes as it doesn't raise blood sugar levels like many sugars do. Many modern forms of stevia are highly processed, but I recommend stevia powder and stevia extract if you want to try this out.

spoonfuls of unrefined sugar like coconut sugar and other sugars.

What about Organic Sugar and Confectioner's Sugar?

Lastly, there's just plain old sugar.

Cane sugar is the most refined sugar on the market. It's stripped of mineral-rich molasses and is void of nutrients. It's straight up glucose. Having said that, organic non-GMO cane sugar is still a better option than conventional, non-organic sugar and exponentially better than high fructose corn syrup.

Confectioner's sugar is ground cane sugar and great to dust over delicate desserts like crepe rolls or gluten-free crepes. This is commonly called powdered sugar, and you can easily make it at home by pulsing sugar in a coffee grinder until powder form.

💭Skip the starch: Most store-bought confectioner's sugar includes some kind of starch like cornstarch or tapioca starch. That's why it's best to grind it at home. You can do this with any of the natural sweeteners mentioned here.

What sweeteners are the least ancestral?

With all this talk about what is the best type of sugar to curb your sweet tooth, we should briefly mention the bad players that I personally stay away from.

First, the low-carb sugar alternatives. These include sugar alcohols like erythritol and monk fruit sweeteners. These could be a good choice if you are following a ketogenic diet, and I have personally used them in the past. It's especially great in these raspberry fat bombs.

But it's important to know that these artificial sweeteners are just that - artificial sugars that undergo an intense refining process. They are non-nutritive sweeteners that are not a good option in the long term.

Syrups like agave nectar and brown rice syrup should also be avoided. Though they are touted as a healthier alternative, they are far from being traditionally unrefined sugars. The biggest health concerns with both of these is the high sugar.

Agave syrup is high in fructose, which may contribute to health issues like insulin resistance. In addition to a high glycemic index, brown rice syrup may also contain higher levels of arsenic.

💭More reasons to avoid agave: Agave nectar syrup has a higher fructose content than any other sweetener, even more than high-fructose corn syrup or HFCS, according to BioMedCentral journal. It makes regular cane sugar look healthy in comparison.

How to Store Unrefined Sugar

To store: All unrefined sugar must be kept in an airtight container to preserve its moisture and flavor. Make sure the storage container comes with a secure seal to prevent exposure to air, which can lead to moisture loss and hardening of the natural sweeteners.

Store the container in a dark, cool place away from direct sunlight and heat and avoid humidity, as moisture can cause clumping. Consider adding a sugar saver and softener to keep the perfect moisture level in your sugar container.

Storage containers: these air-tight containers are perfect for unrefined sugars storage.

spoonfuls of natural and unrefined sweeteners like brown sugar, sucanat, and turbinado.

FAQs

What is the difference between palm sugar vs. coconut sugar?

Palm sugar and coconut sugar are sweeteners that come from different types of palm trees. Coconut sugar is made from the sap of coconut palm trees, while palm sugar can come from various palm trees. Though they have a similar taste, coconut sugar tends to have a milder flavor, but it depends on the palm tree type. Both are natural sweeteners used in cooking and baking.

What are healthy coffee sweeteners?

Some of the best natural sweeteners for coffee include coconut sugar, rapadura, or turbinado. For flavored coffee drinks like pumpkin spice latte, maple syrup or maple sugar would be a welcome addition. Lastly, if you need something beyond paleo sweeteners, raw honey is the only unrefined sugar that is GAPS compliant.

What can I use instead of coconut sugar?

If a recipe calls for coconut sugar and you are out, try using other natural sugars like brown sugar, rapadura, or maple sugar. Keep in mind, they have different moisture content and sweetness level, so you may need to adjust the rest of the ingredients to make a recipe work, but these are some of the best sugar alternatives that are unrefined.

Looking for more helpful basics? Here are some ideas:

Disclaimer: These are my personal opinions on these sweeteners. I am not a dietician nor a nutritionist, but I did do basic research and have provided those resources for you. All information shared in this post is with an emphasis on traditional unrefined sugars. If you have any questions, please consult your doctor or do your own research.

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