Recent Recipes

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.

Buttered Potatoes with Dill

This easy buttered potatoes recipe starts with a boiled potato medley, tossed with butter and fresh dill for a quick and delicious side dish. With only 3 ingredients and ready in just minutes, this side is simple, flavorful, and nutritious!

boiled potatoes with fresh dill and lemon wedges in a white bowl.

I don't know about you, but I'm convinced there's no such thing as too many potato dishes! Whether they're roasted, mashed, or buttered with fresh dill, potatoes always find a way to steal the spotlight.

They're everyone's favorite sidekick. Am I right? And let's be real, they have a way of disappearing from the table. You can go as elaborate and fancy as pommes soufflees to something as simple as this boiled potato recipe.

Looking for more potato dishes? 
Check out cottage cheese mashed potatoes, crispy oven roasted potatoes, and scalloped sweet potatoes.

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💡Recipe Overview

Prep and Cook Time: 5 minutes to prep and 15 minutes to cook
Cooking Method: Stove-top
Dietary Info: Whole30, Paleo, Primal, Ancestral diet
Tools Needed: medium sauce-pan
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.

Reasons to Love this Potato Medley Recipe

I don't know what it is about simple recipes like this one that really draws me in. I think that's just it - it's simple enough to let the ingredients shine. No complicated steps. No fancy equipment. Just good, wholesome flavors coming together in a dish that's as easy to make as it is to love. Plus, you can take whatever leftover taters you have, dice it up and brown in a cast iron skillet for breakfast the next day. Easy, versatile, and delicious!

Ingredients for Boiled Potato Recipe

Potatoes: I grabbed this 2-pound bag of potato medley, a mix of small potatoes (red, yellow, and purple) for visual appeal and subtly sweet flavor. I like waxy potatoes like Yukon golds for this recipe because they hold their shape and have a creamy interior.
Butter: Plain unsalted butter works great (but look at that deep yellow color!)
Fresh dill: Adds a bright, fresh, and herbal flavor. Check out how to chop dill for best flavor.
Salt: I like to use a combination of sea salt (Redmond's real salt) to boil the potatoes and flaky salt like Maldon as a finishing salt. Check out my guide to unrefined salt for more information on when and how to use the various salts.

Substitutions and Variations

Potatoes - If you can't find a medley, use baby Yukon golds or fingerlings.
Dill - Swap fresh dill for parsley, chives, or thyme. Completely out of fresh herbs? Try a dried parsley alternative.
Deluxe - I'll never say no to bacon. Toss a little raw cheddar and top with bacon crumbles for the ultimate potato dish.

Make it Nutrient Dense

Try to find a medley with more of the purple potatoes. Purple taters are rich in anthocyanin, a powerful compound that comes from a flavonoid antioxidant, same soure as blueberries and pomegranates. Plus, purple potatoes are packed with phytonutrients so it's a win-win all around.

close up of potato medley with lemon wedges in background and fresh dill and flaky salt.

How to Make Buttered Potatoes

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. Prep

Scrub the potatoes clean and add them to a medium-size sauce pan. Fill with cold water enough to cover all potatoes. Add salt. Cover loosely to allow heat to escape slightly.

potaoes in a medium pot filled with water and added salt.

Step 2. Boil

Bring the potatoes to a boil, reduce heat to medium-low and gently simmer until cooked through (approximately 15-20 minutes). You can check by piercing with a fork; if it slides easily, the potatoes are done.

boiled potatoes in a colander and on a white towel.

Step 3. Drain and Dry

Remove the potatoes from heat and drain well. Spread them out on a clean kitchen towel and allow to air dry well for a few minutes.

potato medley in a glass bowl tossed with butter and fresh dill with a wooden spoon.

Step 4. Toss

Add butter to the hot potatoes along with flaky salt and fresh dill. Toss gently to cover all potatoes with butter. Serve immediately.

Helpful Tips

Look for uniform size potatoes - Look for potatoes that are similar in size so they'll cook evenly and finish at the same time.
Scrub potatoes well - Because we're not peeling the potatoes, be sure to scrub them well and remove all dirt.
Start with cold water - Always start boiling potatoes with cold water to cook them evenly from the inside out.
Dry thoroughly - I like to spread them out on a clean kitchen towel and allow them to air dry well to prevent them from being watery and to help the butter and dill stick to them.

Product Highlight!

Maldon Salt Flakes

Who doesn't love a generous sprinkle of flaky salt? This adds a satisfying crunch and a finishing touch.

Grab yours →

boiled potatoes in a white bowl with fresh dill and a white kitchen towel.

Serving Suggestions

Make it a complete meal. Consider serving these dishes for a well-balanced and rounded meal.

Main dish: Pair this with air fryer lamb chops, salt and pepper chicken wings, or even a traditional liver and onions recipe. I can't wait to try it next with this ribeye steak in air fryer.

Veggie side: I mean potatoes are already a vegetable but if you're looking for something with a little more color, consider serving this with butter cabbage or baked green beans with bacon.

Fresh salads: Don't forget to round out your meal with refreshing and vibrant salads. I like simple ones like this cucumber dill salad (you already have all that properly-stored fresh dill so that cuts down on prep time).

Condiments: Include ferments here spicy sauerkraut, purple cabbage sauerkraut, or fermented green tomatoes.

boiled potato medley with fresh dill in a white bowl.

Frequently Asked Questions

How long do buttered potatoes last in the refrigerator?

Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat gently in a skillet with a little butter to bring it back to original flavor and texture. Cover the skillet to trap heat. These glass snap containers are perfect for leftovers.

Can I freeze buttered potatoes?

While I don't recommend freezing these potatoes because they will lose their texure when thawed and reheated, it is possible to do so. If necessary, flash freeze the boiled potatoes without the butter and dill. Then transfer to an airtight container and store in the freezer for up to 3 months.

How do I keep the potatoes from getting mushy?

The biggest issue is overcooking them. Check for doneness with a fork around the 15-minute mark. Letting them air dry after draining also helps them to maintain their texture.

Looking for more healthy side dishes? Here are some ideas:

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

Printable Recipe

potato medley in a white bowl with lemon wedges on the side and fresh dill.

Print Recipe

5 from 4 votes

Buttered Potatoes with Dill

This easy 3-ingredient buttered potatoes recipe with fresh dill is a quick and delicious side dish that goes great with any main course.

Prep Time5

Cook Time15

Drying Time5

Total Time25

Course: Side Dish

Cuisine: American

Keyword: boiled potato recipe, buttered potatoes, buttered potatoes recipe, potato medley

Servings: servings

Calories: 105kcal

Author: Anya @ Prepare & Nourish

Ingredients

2 pounds potato medley
2 tablespoons butter
1 tablespoon sea salt
4 sprigs fresh dill

Instructions

Prep: Scrub the potatoes clean and add them to a medium sauce pan. Fill with cold water enough to cover all potatoes. Add salt. Cover loosely to allow heat to escape slightly.
Boil: Bring the potatoes to a boil, reduce heat to medium-low and gently simmer until cooked through (approximately 15-20 minutes). You can check by piercing with a fork; if it slides easily, the potatoes are done.
Drain: Remove the potatoes from heat and drain well. Spread them out on a clean kitchen towel and allow to air dry well for a few minutes.
Toss: Add butter to the hot potatoes along with flaky salt and fresh dill. Toss gently to cover all potatoes with butter. Serve immediately.

Notes

Storage: Store leftover potatoes in an airtight container for up to 5 days. Reheat gently in a buttered skillet over medium-high heat until warmed through.

Helpful tips:

Look for uniform size potatoes - Look for potatoes that are similar in size so they'll cook evenly and finish at the same time.

Scrub potatoes well - Because we're not peeling the potatoes, be sure to scrub them well and remove all dirt.

Start with cold water - Always start boiling potatoes with cold water to cook them evenly from the inside out.

Dry thoroughly - I like to spread them out on a clean kitchen towel and allow them to air dry well to prevent them from being watery and to help the butter and dill stick to them.

Nutrition

How to Make Lacto-Fermented Jalapeño Peppers

Learn how to make Lacto-Fermented Jalapeno Peppers with only 2 ingredients. It's a simple and delicious way to add a spicy kick to any meal. These fiery peppers are packed with gut-friendly probiotics and live enzymes. Preserving jalapenos with this easy recipe is a great way to enjoy the spicy flavor throughout the year.

large jar of sliced jalapenos in briny liquid for how to make lacto-fermented jalapeno peppers

Our fridge is always stocked with these fermented jalapeños. They're great as a lovely condiment to tacos, nachos, salads, breakfast eggs, or any other favorite dish. It's a delicious way to incorporate more ferments into your diet effortlessly.

Fermentation is also a great way to preserve the summer harvest. So if you have a bumper of jalapeños growing in your garden, this recipe is the perfect way to preserve those peppers to last you most of the upcoming year.

If your bumper is exceptionally full, you will love roasted jalapenos and poppers as a way to use up these zesty peppers.

But if you're looking for something long-term, this recipe is it! The easy fermenting brine keeps the peppers firm yet tangy and spicy the entire time.

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What are lacto-fermented jalapenos?

Lacto-fermentation is a metabolic process in which glucose from a food source like vegetables or grains is converted into cellular energy-producing good bacteria.

The process of lacto-fermentation destroys the bad bacteria in the first phase and produces good bacteria, Lactobacillus, in the second phase.

Salt is essential for the formation of lactic acid bacteria. Since the harmful bacteria does not tolerate much salt, lactic acid is formed as a natural preservative for the flavor and integrity of the fermented product.

Fermenting jalapeños is one of the easiest ferments you'll make. The key is using enough salt to destroy harmful bacteria during fermenting.

The saltwater brine will become cloudy as the friendly bacteria consumes the carbohydrates found in the vegetables and converts them to lactic acid.

Lacto-fermentation is far superior to any other food preservation method because of its high count of beneficial bacteria and health benefits. Fermented foods are a powerful antioxidant, a great way to support gut health, and are overall gentle support for the immune system.

jalapeno slices in a brine in large mason jar | how to make lacto-fermented jalapeno peppers

Why you'll love this recipe

Great taste - Lacto-fermentation adds a tangy, sour, and slightly salty flavor to jalapenos, enhancing their taste and making them even more enjoyable.

Health benefits: The process of lacto-fermentation creates probiotics, which are beneficial bacteria that may support overall health.

Versatility: Lacto-fermented jalapenos can be used in various dishes, from tacos to soups. Plus, the brine is equally delicious and versatile.

Easy to make: Lacto-fermenting jalapenos is a simple process that requires only a few ingredients and minimal effort. All you need is fresh jalapenos, salt, water, and a jar, and you can have delicious, probiotic-rich jalapenos in just a few days.

💭Pro tip: Lacto-fermentation of vegetables doesn't need a starter culture or special fermenting equipment. Just some good salt and a willingness to experiment.

What do fermented jalapeños taste like?

Fermented jalapeños are deliciously spicy and perfectly tangy. You will love these fiery peppers! They have a rich depth and are packed with tons of flavor. They are savory and vibrant yet perfectly balanced with a sharp, pickled tang and subtle saltiness.

The texture is similar to pickled jalapeños but, overtime (after 6+ months), will slowly soften. They should retain their texture if properly fermented, as salt is a powerful preservation.

Ingredients

Learn how to ferment jalapenos with this easy 2-ingredient recipe, excluding water. The hardest part is waiting for them to ferment.

jalapeno peppers in a white colander for recipe on how to make lacto-fermented jalapeno peppers

jalapeños: Look for smooth skin with no blemishes or dents.
unrefined sea salt: good quality, unrefined sea salt is important for any fermented vegetable.
warm water: Bring water to a boil first to make sure it's sterilized, then cool to a tepid temperature, warm enough to dissolve salt

See the recipe card for exact quantities.

Variations

Try any hot peppers - Jalapenos are a classic but try serrano or chili peppers to change things up.
Add garlic - Toss in a few garlic cloves to the jar for easy picked garlic to be enjoyed whole.
Sliced carrots - Add sliced raw carrots to the peppers for an excellent jalapeno and carrot accompaniment to all your Mexican-inspired dishes.

Make it Nutrient Dense

Staying true to the core of what Prepare and Nourish is all about, there are ways to ensure you get the maximum nutrition in all your meals.

Use fresh jalapeños. Buy jalapeño peppers from your local farmer's market for the best flavor. Or better yet, grow them in your garden! The closer to the source, the more nutritious the food. Organic is the next best option if you buy peppers at the grocery store. And if neither of those works for you, get regular peppers and check out the next tip.

Soak in a vinegar solution. It would be best to soak conventionally grown jalapeno peppers in vinegar water. Add one cup of distilled white vinegar to four cups of water and soak for 5 minutes. Drain and rinse. Ensure the peppers are fully dry before proceeding with the recipe.

Good quality salt. Salt will act as a natural preservative, keeping the bad bacteria at bay during fermentation. Use good quality salt like Redmond's unrefined sea salt.

Serve ferment at every meal. Add lacto-fermented food as a garnish or condiment to make any meal more nutrient dense. Because different strains of Lactobacillus have different strain-specific health benefits, it's important to vary lacto-fermented foods. You can see all my fermented recipes here.

half gallon mason jar with sliced jalapenos

Helpful Tips

Maintain ideal ambient temperature. During fermentation, keep your jalepeños at a comfortable 65-75°F (18-24°C) and out of direct sunlight.

Keep it all submerged. Ensure all jalapeño slices are fully submerged in the salty brine. Using fermentation weights like these helps with that. You may also use a few cabbage leaves to push down the sliced jalapeños.

Burp jar daily. After approximately 48 hours of fermenting, you should start seeing lots of bubbles produced, and you will need to burp the jar to release some of those gasses. Burp the jar daily for the next week until the brine becomes muted and cloudy. Use this opportunity to make sure that everything is in the brine.

Ferment to taste. You can ferment jalapeños at room temperature for 3-6 weeks, depending on your preference for tartness. I usually transfer mine to the refrigerator after three weeks.

Step-by-Step Instructions

The complete printable recipe is below in the recipe card for your convenience.

This jalapeños recipe is very basic. You'll only need two ingredients plus warm water to get these peppers going.

Step 1. Prep

Wash and dry the peppers. Cut them into small slices ¼" thick, discarding the stem.

Transfer the peppers into a clean and sterilized quart-size wide-mouth jar.

Step 2. Make brine

Dissolve salt in warm water in a deep bowl, measuring cup, or another mason jar.

Pour over the jalapeno slices. Loosely cover the jar and set it aside to ferment.

💭Pro tip: Keep the pith and seeds of the jalapeno peppers for extra heat.

Ensure all peppers are fully submerged in the brine at room temperature, away from direct sunlight. A fermentation weight or a few cabbage leaves helps keep everything submerged.

Fermentation Timeline

The fermentation timeline for cultured jalapenos can vary depending on several factors, such as the temperature, the amount of salt used, and the desired level of sourness based on personal preferences.

natural fermentation of jalapenos | how to make lacto-fermented jalapeno peppers

After 48 hours, begin daily burping the jar to release the carbon dioxide gasses. For best results, continue to do this for at least two weeks.

Generally, most ferments take 1-4 weeks, with the optimal temperature ranging between 65-75°F (18-24°C).

Do a taste test to ensure you capture that perfect tang and sourness, and at this point, transfer the fermented jalapeños to the refrigerator.

💭Pro tip: Make sure you use a quart jar with a wide mouth as the peppers will naturally rise to the top during the process of fermentation.

Helpful Tools & Links

Below are some affiliate links that may be helpful to you as you make this recipe. You can find some of these items cheaper at your local store, but having a link helps you know what you're looking for.

Tools: chef knife, cutting board, glass weights
Ingredients: real salt
Storage Supplies: wide-mouth mason jar, Weck preserving jars, wide-mouth plastic lids, wide-mouth wooden storage lids

Fermentation Troubleshooting

Lacto-fermentation can be intimidating. There's an easy way to avoid mold on your ferments.

A good rule of thumb to remember: always use high salt concentration for lacto-fermentation to avoid the growth of harmful bacteria.

You can learn more about the importance of using weight measurements in your fermented foods in the post on making raw sauerkraut. Using a salt concentration of 2.5% for successful ferments will keep bad growth away.

The bad yeasts cannot tolerate salt. If a white film (called kahm yeast) is developed on the surface, skim it off the top, and your peppers are still safe to consume. Kahm yeast is typically opaque and wrinkled.

But if the growth you see looks fuzzy, pink, blue, or green - throw away the food and start over. Never eat anything with mold growing on it.

Here are some quick tips to remember:

Start with clean supplies. Sterilize the jar by pouring boiling water in it, then pouring out the water.
Use clean and dried jalapenos.
Avoid contamination and use clean utensils and hands whenever you handle the peppers.
Use an adequate amount of salt to avoid bacterial overgrowth.

Serving Suggestions

These lacto-fermented jalapeños are great on just about any food. Enjoy these fiery peppers with carnitas, classic taco meat, or sheet pan breakfast.

But don't stop there! You can use the jalapeno brine to make salad dressings instead of vinegar. Or use these fermented jalapenos instead of fresh in recipes like pico de Gallo and chunky guac. The leftover brine also a great acidic medium to marinate meats like pork tenderloin.

Fermented Jalapeno pairing suggestions

White Chicken Chili Recipe
45 Minutes
Spicy Pork Ramen Recipe
1 Hours 30 Minutes
Chicken Potato Casserole (Easy Chicken Potato Bake)
1 Hours 20 Minutes
Crispy Baked Salt and Pepper Chicken Wings Recipe

Storage Instructions

To store: Fermented jalapenos can be stored in any fermentation vessel in the refrigerator for up to 12 months, but it's best to eat within six months for the best flavor and maximum probiotic benefits.

Storage containers: A traditional quart-size mason jar with a wide mouth is the best for this recipe. You may also use a Weck jar 743 (753 milliliters) as it already comes with a glass lid that you can loosen just by not using the seal and clasps.

After the peppers are fully fermented, switching out the lid with a plastic wide mouth or wooden one is best so the salt doesn't erode the metal lid.

large jar of sliced jalapenos in briny liquid | how to make lacto-fermented jalapeno peppers

FAQs

How long will fermented jalapeños last?

If fermented properly, these jalapeños can last up to 12 months in cold storage like the refrigerator. I recommend consuming these jalapeños within six months for best flavor and maximum probiotic benefits.

What is the difference between pickled and fermented jalapeños?

Pickled jalapeños usually use pasteurization, which inevitably destroys the live microbes naturally found on vegetables. Pickled jalapeños also often use white vinegar. On the other hand, lacto-fermentation is considered wild fermentation, which uses the natural microorganisms found on the jalapeños to assist in fermentation or culturing.

What is the best salt to use to ferment jalapeños?

The best salt for all fermentation is unrefined, real sea salt. Salt is the star of this easy recipe because, without it, we couldn't naturally ferment the jalapeños. I love Redmond's fine sea salt and what I recommend for all ferments.

What are the best peppers to ferment?

This recipe is specific to jalepeños, but you can use the same framework to ferment most any other pepper: serrano, chili, banana peppers. I would strongly suggest using peppers that are not bagged, as those are usually triple-washed and lack the natural microbes found on vegetables. If using bagged peppers, add a tablespoon or two of a kraut source like sauerkraut or a previous ferment to kick start the fermentation process.

Looking for more fermenting recipes? Here are some ideas:

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

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4.36 from 17 votes

Lacto Fermented Jalapeños

Made with only 2 ingredients but packed with so much fiery flavor and healthy enzymes, these lacto-fermented jalapeños make a great condiment to accompany any dish.

Prep Time10

Cook Time10

Total Time20

Course: Condiment, Ferment

Cuisine: American, Mexican

Keyword: fermented, fermented jalapenos, lacto fermented

Servings: servings

Calories: 1kcal

Author: Anya @ Prepare & Nourish

Equipment

Ingredients

2 cups jalapeño peppers, sliced approximately 1.5 pounds
3 tablespoons sea salt
3 cups warm water

Instructions

Rinse and slice jalapeños into ¼" thickness and transfer them to a quart size jar.
In a bowl or measuring cup, dissolve salt in warm water. Pour the salty brine over the sliced jalapeños, making sure they are fully submerged.
Close the jar and set aside at room temperature but away from direct sunlight. After 48 hours, begin daily burping of the jar to release carbon dioxide gasses. Do this for the next 2 weeks making sure all the peppers are fully submerged.
Transfer to refrigerator once the jalapenos have achieved the perfect tang to your preference. This may take anywhere between 2-5 weeks.

Notes

Recipe makes 1 quart (48 servings). One serving is approximately 1 tablespoon.
Fermented jalapenos will last up to 12 months in the refrigerator but it's best to consume within 6 months for best flavor and maximum probiotic benefits.
If white film on surface of the brine forms, that is wild yeast called kahm and is totally harmless. Simply skim it off the top and proceed with the fermentation process.
Using a fermentation glass weight or few cabbage leaves is helpful to keep all the sliced jalapenos submerged.
After fermenting, it's best to switch out the lid with a plastic or wooden one so the salt doesn't erode the metal lid.

Nutrition

Nourishing Pastured Chicken Stew

Lightly creamy and fully flavorful, this chicken stew boasts nutrition from bone broth, hearty veggies and squash puree.

Having grown up in a Slavic home, the idea of spreading liver pate on sour rye bread was totally normal and at any given time, you could find kegs upon kegs of sauerkraut in the cellar. Broth was a healing staple and every family had some type of soup, daily. For most, it was simply a matter of what was financially feasible to them at the moment and being a low-cost meal, soup was an ideal choice.

It wasn't until we moved to the states that traditional foods were replaced with industrial conveniences. My mom learned to use the microwave, made pancakes using Bisquick, and swapped bouillon cubes for bone broth. In her defense, she did what she knew was best for us at that moment. She had three small children, a growing pregnant belly, and was immersed into a completely new world, new culture and new language. She was taking more than full credits at a local college to learn the new language and transfer her engineering degree to US equivalent. It was simply a matter of ~~convenience~~ survival for our family.

{This post contains affiliate links. The cost is the same for you.}

But those times are behind us. And if you're new to the idea of traditional foods, it is never too late to start.

I recently received Renee Kohley's (founder of Raising Generation Nourished) new cookbook Nourished Beginnings Baby Food: Nutrient-Dense Recipes for Infants, Toddlers, and Beyond Inspired by Ancient Wisdom and Traditional Foods. As I reviewed the book, I realized this cookbook wasn't just complete with wonderfully nourishing recipes. It also served as a resource for new parents and parents new to traditional foods.

Nourished Beginnings Baby Food is based on the traditional dietary recommendations that include healing foods such as fermented veggies, mineral rich bone broth, and healthy fats. Some of the recipes, you may be familiar with, others may be new to you, but they are all meals created to nourish your family, at whatever stage that is. Speaking of which, even though the title contains baby, it is by no means limited to the littles only. My teen boys thoroughly enjoyed this chicken stew (scroll down for recipe) and I look forward to making Nourishing Raw Cocoa Avocado Pudding (page 172).

Renee's conversational and personal tone speaks of her own desire to nourish her children and shares that passion with others. She shares tips and tricks to feed hungry mouths faster, easier, cheaper but most importantly nutritiously. Her desire is to help you start your baby on a nutrient-dense journey by preparing their first foods from scratch with healthy whole-food ingredients.

A Note from Renee

"I want to bring this to your home. You will create broad taste palates in your little ones so that they don't bat an eye at being served a plate of meat and vegetables, and light up at their favorite meal. You can make meal time a delight instead of a chore. And most importantly, you will be nourishing your family. We have a generation of children who have full plates but their bodies are literally starving for nutrients of real food that will make their bodies function right. You can raise a different generation, one that knows where its food comes from, and how it affects the body, one that has healed guts, functioning minds and solid health."

An Overview

Nourished Beginnings Baby Food has 4 main parts.

Part 1: Simple Starts for Baby - vegetable purees, meat & fish purees, fruit purees, drinks, simple soups for babies, toddlers and the whole family.

Part 2: Nourishing Meal Ideas for the Whole Family & Babies Over 6-9 Months - breakfast, lunch & dinner as well as mineral-rich side dishes

Part 3: Transitioning into Toddlerhood - family breakfasts, lunches & dinners as well as occasional treats

Part 4: Traditional Staples - such as how to make nourishing slow cooker bone broth, coconut butter, a list of "friendly" fats to use in food prep and cooking, among other helps.

My Favorites

Cauliflower with Butter & Sea Salt
Soft-Boiled Pastured Egg Yolk with Grated Liver & Sea Salt
Buttered Bone Broth
Squash Medley Soup
Chicken "Zoodle" Soup
Simple & Quick Pan-Seared Salmon with Homemade Tartar Sauce
Garlic Buttered "Zoodles"
Nutrient-Dense Soaked Oatmeal with Fruit
Asian Stir-Fry with Rice
Vanilla Bean Ice Cream with Berry Sauce Topping

As you can see, so much nutrition is found on the pages of Nourished Beginnings Baby Food. Regardless of where you are in your food journey, start today. Whether you grew up on traditional foods, then swayed towards conventional foods like I was or if your idea of broth has always been from cans or cubes, make small changes today to improve the health of you and your family.

In order for you to get a better feel for the book, Renee has generously granted permission to share this recipe with you, my dear readers. I hope you're nourished by it as much as we were.

Nourishing Pastured Chicken Stew

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3.40 from 10 votes

Nourishing Pastured Chicken Stew

Prep Time1

Cook Time40

Total Time1 40

Servings:

Author: Anya @ Prepare & Nourish

Ingredients

2 acorn squashes*
2 medium onions , chopped
4 medium carrots , chopped
4 stalks celery , chopped
2 medium potatoes , chopped
⅓ cup healthy fat (butter, tallow, lard, coconut oil)
sea salt to taste (my pick)
1 head garlic , about 8 cloves, minced
2 quarts chicken bone broth (make your own HERE)
2 cups cooked chicken , shredded
⅛ -¼ teaspoon cayenne pepper (my pick)
¼ - ½ lb fresh organic baby spinach**
pepper to taste

Instructions

Put the acorn squashes in the oven on a baking sheet, whole, at 425 F degrees for 1 hour. When you take them out, cut them in half and let them cool to the touch while you start making the soup.
Saute the onion, carrot, celery and potatoes in the butter with a few big pinches of sea salt to bring out their juices and sweeten. Cook on medium heat for about 10 minutes.
While the veggies are cooking, scoop out the squash from the shell and puree the flesh in your processor of blender with a little of the bone broth to be sure it gets fully pureed.
Add the garlic to the pot and cook for a minute. Add the squash puree, bone broth, chicken and cayenne to the pot and simmer for about 5 minutes. Add the spinach to wilt and then season with sea salt and pepper to taste.
Serve the stew to baby on a spoon. If baby isn't handling bits of soft vegetables yet, you can puree his or her portion so it is smooth or semi-smooth.

Notes

Renee's Notes:
I like to thicken my stew with tapioca or sometimes white rice flour. Tapioca is grain-free flour made from the cassava root vegetable. It is safe for grain free diets for babies so you can use it if you have little ones under age 1. Use about ¼ cup - stir it with a little water before adding to the soup pot, stirring it in the end with the spinach. If you tolerate grains and have toddlers that can as well, you can use white rice flour or sprouted brown rice flour. If you and your family tolerate gluten, you could use a sprouted wheat flour.
This recipe makes enough soup for my family for about three or so lunches or dinners. You can freeze leftover soup if you want, pack it up in school or work lunch thermoses the next day or serve it for the next day's meal.
Anya's Notes:
* I cooked acorn squash in my Instant Pot on manual 3 minutes with NPR 15 minutes.
** I used kale instead of spinach since I had that on hand.
***I did not add any flour as I found the soup to be thick enough with the squash puree.

Paleo Snickerdoodles (Gluten Free) VIDEO

With six simple ingredients, you can make a batch of these gluten-free snickerdoodles that are perfectly chewy on the inside and crispy on the outside.

Snickerdoodles have always been one of my cookies. I love how subtly sweet they are but not too sweet like sugar cookies. And the simplicity of snickerdoodles (hello,...6 ingredients only!) always wins me over.

These Paleo Snickerdoodles call for only 6 main ingredients. I added a bit of starch to create that chewy factor and these are perfectly crispy on the outside and soft on the inside.

Can I make these snickerdoodles dairy free?

This recipe calls for butter to make that rich, buttery flavor that we all love in snickerdoodles cookies. If you wish to make these dairy free, use ghee or coconut oil in place of butter. Using ghee will probably give you a richer cookie versus coconut oil would make these a little harder.

How can I hide the coconut flavor in cookies?

That's a fair question because traditional snickerdoodles don't typically call for coconut oil. For recipes where you don't want your coconut oil to shine, be sure to use Expeller Pressed Refined Coconut Oil. It's a little more pricier than the regular coconut oil so I would only use it in recipes where it's needed. Refined coconut oil has a neutral aroma and won't compete with the cinnamon and coconut sugar in these paleo snickerdoodles.

What is your favorite way to enjoy cookies?

Are you a dunk-your-cookie-in-milk type of person or do you prefer to eat your cookies with a mug of cleansing herbal coffee, low carb pumpkin spice latte or other warm beverage?

Printable Recipe

Paleo Snickerdoodles - these gluten free cookies have 6 simple ingredients. Crispy on the outside and chewy on the inside. #paleo #cookies

Print Recipe

5 from 10 votes

Paleo Snickerdoodles (Gluten Free)

These gluten free cookies have 6 simple ingredients. Crispy on the outside and chewy on the inside.

Prep Time15

Cook Time8

Total Time23

Course: Dessert

Cuisine: American

Servings:

Calories: 101kcal

Author: Anya @ Prepare & Nourish

Ingredients

¼ cup butter OR coconut oil softened
½ cup coconut sugar
1 large egg
1 ½ cup almond flour
2 tablespoons gluten-free starch (arrowroot or tapioca flour)
1 teaspoon cinnamon
½ teaspoon baking soda
¼ teaspoon real salt

For rolling:

2 tablespoons coconut sugar
1 teaspoon cinnamon

Instructions

Preheat oven to 350 F degrees.
Cream butter/coconut oil and sugar together. Add egg and beat to combine.
In a medium bowl, combine all dry ingredients.
Add the mixed dry ingredients to the wet ingredients and mix well.
In a small ramekin, combine coconut sugar and cinnamon together.
Roll dough into equal sized balls about an inch in diameter. Roll the balls in cinnamon sugar making sure to completely fully coat the doughball.
Place the balls on cookie sheet. Flatten each cookie to about ½ inch thickness with a flat measuring cup or mason jar.
Bake at 350 F degrees for 8-10 minutes or until golden. You still want them to be soft, so don't overbake!
Let cool on the sheet for 2-3 minutes before transfering to wire cooling rack.

Notes

| Nutritional 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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Creamy Butternut Squash Gratin with Caramelized Onions

This scalloped butternut squash gratin is made with caramelized onions, sage, garlic, and thyme in a creamy sauce, layered and topped with Parmesan cheese and breadcrumbs, then baked until golden and bubbling.

butternut squash gratin in baking dish with a serving spoon.

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💡Recipe Overview

Prep and Cook Time: 20 minutes to prep and 1 hour to bake
Cooking Method: Stove-top for cream sauce, then oven-baked
Dietary Info: Primal, GAPS, Ancestral diet
Tools Needed: Casserole dish
Skill Level: Moderate

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.

Reasons to Love this Butternut Squash Gratin

I used to think butternut squash was just ...fine. Nothing to get excited about. Then I tried this gratin, and I've been hooked ever since.

Tender, naturally sweet squash gets cozy with savory, creamy sauce that's basically begging to be devoured. It's the perfect mix of sweet and savory, rich but not heavy, and just plain delicious. And that pinch of nutmeg - chef's kiss!

Serve it alongside roast chicken, spatchcock turkey, or slow cooker duck - either way, it disappears fast.

One bite and you'll be rethinking everything you thought you knew about squash.

Ingredients for Butternut Squash Gratin

Butternut squash – choose a firm, heavy squash with smooth skin. Peel, seed, and slice thinly (about ⅛ inch thick) for tender, evenly cooked layers.
Onion – caramelized onion adds natural sweetness and rich flavor depth.
Garlic – freshly minced garlic gives a savory, aromatic boost.
Butter – adds richness and helps caramelize the onions for a deeper, buttery flavor.
Fresh herbs – sage and thyme bring a warm, earthy flavor that pairs beautifully with squash. You can use dried but fresh herbs are abundant this time of year and it truly does make a difference in this gratin.
Heavy cream – makes a smooth, velvety sauce that binds the layers together.
Parmesan cheese – adds a salty, nutty flavor and helps form a golden, crisp topping.
Breadcrumbs – provide a light crunch on top; use gluten-free or omit if preferred.
Seasoning blend – a balanced mix of sea salt, black pepper, and a pinch of nutmeg enhances the cream sauce and highlights the sweetness of the squash.

Make it Ancestral

Use quality ingredients like fresh, locally grown butternut squash, grass-fed butter, and raw cream if accessible. Choose aged Parmesan for better digestibility and deeper flavor.

butternut squash gratin slice on a plate with a fork infront of baking dish.

How to Make Butternut Squash Gratin

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

Peel butternut squash and cut lengthwise. Remove seeds and pith. Thinly slice crosswise into ⅛-inch thick circles. You can also cut into half-moons.

Step 2. Saute

Melt butter in a large skillet over medium heat. Add sliced onions and season with salt to release juices. Cook until onions are caramelized (approximately 25 minutes), stirring occasionally.

carmalized onions cooking in pan with added ingredients.

Step 3. Add

Add garlic, sage leaves, thyme, and season with salt, pepper, and nutmeg and cook just until fragrant.

creamy carmalized onion sauce cooking in a pan.

Step 4. Simmer

Reduce heat to medium-low and add heavy cream. Whisk to combine everything and cook until cream sauce has thickened.

Step 5. Layer

Spoon ¼ of the onion cream mixture to the bottom of the casserole dish. Arrange odds and ends of butternut squash slices across the dish, overlapping slightly. Spoon another ¼ of the cream onion mixture. Add a second layer of the butternut squash, followed by the 3rd ¼ of the onion cream mixture.

carmalized onion sauce covering the squash slices with bread crumbs on top, in a baking dish.

Step 6. Bake

Add the final layer of butternut squash, overlapping and pressing down so the top is flat all across the baking dish. Drizzle the remaining onion mixture. Spread the cream onion sauce evenly to cover the squash. Sprinkle with Parmesan cheese and breadcrumbs. Add extra sage leaves on top and bake for 40 minutes.

Helpful Tips

Caramelize onions - stir onions occasionally but don't rush them; slow cooking develops deel flavor.
Slice thin and uniform - cut the butternut squash very thinly (⅛th of an inch) and as evenly as possible so it cooks consistently and layers neatly.
Use odds and ends first - place the irregular or smaller pieces on the bottom layer and reserve the most perfect half-moons for the top layer to make the gratin look appealing.
Brown the top - broil the last few minutes of cook time to brown and crisp the tops. But avoid overcooking the gratin so the squash doesn't become mushy but still has defined layers.

close up of butternut squash gratin in baking dish with serving spoon.

Serving Suggestions

I love serving this gratin at holidays as a fancy side dish but it will also work for any time of year.

Side dish: Serve this gratin with Yukon gold mashed potatoes or garlic green beans for an extra cozy, comforting meal.

Main dish: Pair this creamy butternut squash gratin with pork bites or rack of lamb for a hearty and satisfying dinner.

Fresh salads: Don’t forget to round out your meal with refreshing and vibrant salads. Romaine Salad and arugula salad are great options.

Condiments: Include probiotic-rich sides like fermented carrots or raw sauerkraut to add brightness and balance to the rich, creamy flavors.

More butternut squash gratin pairing suggestions:

Quick 10-Minute Ramen Recipe
20 Minutes
Egg Roll in a Bowl Recipe
20 Minutes
Avgolemono Soup Recipe (Greek Chicken and Rice Soup)
1 Hours 30 Minutes
Italian Grinder Sandwich Recipe
20 Minutes

cut slice of butternut squash gratin on a plate with a fork.

Frequently Asked Questions

How do I store and reheat butternut squash gratin?

Gratin can be stored in an airtight container in the fridge for up to 4 days. Reheat in a 350°F (175°C) oven for 15-20 minutes until warmed through.

Can I freeze butternut squash gratin?

Yes, you can freeze it for up to 2 months; wrap tightly with plastic wrap and foil. Thaw in the refrigerator overnight and reheat in the oven, adding 5-10 extra minutes to ensure it is heated evenly.

Can I use milk instead of heavy cream?

Yes, but the sauce will be lighter and less rich. If you don't have heavy cream, I would use half-and-half but try to avoid using milk as the sauce will be too thin.

Looking for more related recipes? Here are some ideas:

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

Printable Recipe

butternut squash gratin in a baking dish on a kitchen towel.

Print Recipe

4.64 from 11 votes

Creamy Butternut Squash Gratin

This scalloped butternut squash gratin is made with caramelized onions, sage, garlic, and thyme in a creamy sauce, layered and topped with Parmesan cheese and breadcrumbs then baked until golden and bubbling.

Prep Time20

Cook Time1

Resting Time5

Total Time1 25

Course: Side Dish

Cuisine: American

Keyword: butternut squash, butternut squash gratin

Servings: servings

Calories: 242kcal

Author: Anya @ Prepare & Nourish

Equipment

Ingredients

1 butternut squash about 2 pounds
4 tablespoons butter
1 large onion sliced
4 garlic cloves
12 sage leaves cut into thin strips
1 tablespoon fresh thyme leaves
1 teaspoon sea salt
½ teaspoon black pepper
⅛ teaspoon nutmeg
1 cup heavy cream
½ cup grated Parmesan cheese
¼ cup breadcrumbs

Instructions

Preheat oven to 375°F. Peel 1 butternut squash and cut lengthwise. Remove seeds and pith. Thinly slice crosswise into ⅛-inch thick circles. You can also cut into half-moons.
Melt 4 tablespoons butter in a large skillet over medium heat. Add sliced 1 large onion sliced and season with salt to release juices. Cook until onions are caramelized (approximately 25 minutes), stirring occasionally.
Add 4 garlic cloves, 12 sage leaves, 1 tablespoon fresh thyme leaves, and season with 1 teaspoon sea salt, ½ teaspoon black pepper, and ⅛ teaspoon nutmeg and cook just until fragrant.
Reduce heat to medium-low and add 1 cup heavy cream. Whisk to combine everything and cook until cream sauce has thickened.
Spoon ¼ of the onion cream mixture to the bottom of the casserole dish. Arrange odds and ends of butternut squash slices across the dish, overlapping slightly. Spoon another ¼ of the cream onion mixture. Add a second layer of the butternut squash, followed by the 3rd ¼ of the onion cream mixture. Add the final layer of butternut squash, overlapping and pressing down so the top is flat all across the baking dish. Drizzle the remaining onion mixture.
Spread the cream onion sauce evenly to cover the squash. Sprinkle with ½ cup grated Parmesan cheese and ¼ cup breadcrumbs. Add extra sage leaves on top.
Cover with a piece of parchment paper then aluminum foil. Bake covered for 40 minutes on the middle rack. Remove the cover and bake for 10 more minutes to brown the tops. Remove from oven and allow to rest for 5 minutes for sauce to settle before serving.

Video

Notes

Note: Recipe was originally published in 2016 but has since been modified to omit arrowroot starch as video shows.

Storage: Gratin can be stored in an airtight container in the fridge for up to 4 days. Reheat in a 350°F (175°C) oven for 15-20 minutes until warmed through. You can also freeze it for up to 2 months; wrap tightly with plastic wrap and foil. Thaw in the refrigerator overnight and reheat in the oven, adding 5-10 extra minutes to ensure it is heated evenly.

Helpful Tips:

Caramelize onions - stir onions occasionally but don't rush them; slow cooking develops deel flavor.
Slice thin and uniform - cut the butternut squash very thinly (⅛th of an inch) and as evenly as possible so it cooks consistently and layers neatly.
Use odds and ends first - place the irregular or smaller pieces on the bottom layer and reserve the most perfect half-moons for the top layer to make the gratin look appealing.
Brown the top - broil the last few minutes of cook time to brown and crisp the tops

Nutrition

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

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