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7 Delicious Natural Foods That Also Happen To Be Keto
If you’re committing to a ketogenic diet this year, congratulations! Keto can be a great tool to help you work toward your health goals and keep your body at its best.
That said, the diet can sometimes be intimidating for folks who are trying it for the first time. Often, people are concerned that they will have to give up all their favourite foods to commit to keto.
But fear not! There is no need to throw out everything in your fridge and resort to subsisting solely on cauliflower rice. Here are some of our favourite natural foods that also happen to be keto.
Who doesn’t love an avocado? Packed with loads of good fats, this nutritional powerhouse also happens to be a delicious keto staple. Eat one on its own, use it to top your favourite dishes, or turn it into guacamole for a satisfying snack.
That’s right—you absolutely can eat chocolate on keto. In fact, dark chocolate is chock full of antioxidants, and it also contains flavanols, which are great for heart health. Just be sure to select chocolate with at least 70% cocoa and ensure that you eat it in moderation.
Nuts are the perfect antidote to those mid-afternoon snack cravings. If you’re trying keto for the first time, take this opportunity to familiarize yourself with the wide world of nuts that are available for your enjoyment. Classic options such as almonds, peanuts, and walnuts are satisfying choices, but there is so much more. Macadamia nuts, for example, are not only delightfully sweet, but they are higher in fat and lower in carbohydrates than other nuts, making them a perfect ketogenic snack.
The perfect mixture of salty and sweet, olives are the best friend of any keto eater. Since they’re so versatile, pick up a variety to have on hand. Great for cooking or simply snacking, olives will quickly become a favourite in your fridge.
One of the best parts about keto is that the world is your oyster—and your crab, tuna, and lobster too. Seafood is full of great fats, proteins, and other nutrients for your body, so don’t be afraid to fill up your plate.
Now is the time to turn your fridge into a complete deli counter! The ultimate keto staple, cheese is low in carbs and high in fat. Keep hard cheeses such as parmesan on hand for grating over your favourite frittatas or sprinkling over zoodles and keep some flavourful options like manchego, Havarti, and camembert around for snacking. Don’t forget to stock up on soft cheeses such as goat cheese and feta too; they’re perfect for crumbling into salads.
Creamy, satisfying, and incredibly versatile, Greek yogurt is the perfect addition to nearly any meal. Not only is it a breakfast of champions, but it’s an ideal ingredient for salad dressings, smoothies, sauces, soups—you name it. Keep it on hand for a rich finish to your favourite recipes.
Learn more about keto:
3 Ways To Bake Bread
Have you ever tried making bread at home? Here are 3 different ways of baking bread recommended by our very own team members!
1. Old-Fashioned Brown Bread
By: Taste of Home
- 2-1/3 cups boiling water
- 1 cup old-fashioned oats
- 1/2 cup butter, cubed
- 1/3 cup molasses
- 5-1/2 to 6-1/2 cups all-purpose flour
- 5 teaspoons active dry yeast
- 2 teaspoons salt
- In a large bowl, pour boiling water over oats. Stir in butter and molasses. Let stand until mixture cools to 120°-130°, stirring occasionally.
- In another bowl, combine 3-1/2 cups flour, yeast and salt. Beat in oat mixture until blended. Stir in enough remaining flour to form a soft dough.
- Turn onto a floured surface; knead until smooth and elastic, about 6-8 minutes. Place in a greased bowl, turning once to grease the top. Cover and let rise in a warm place until doubled, about 1 hour.
- Punch dough down. Turn onto a lightly floured surface; divide in half. Shape into loaves. Place in two greased 9x5-in. loaf pans. Cover and let rise until doubled, about 30 minutes.
- Meanwhile, preheat oven to 375°. Bake 35-40 minutes or until golden brown. Remove from pans to wire racks to cool.
1 slice: 124 calories, 3g fat (2g saturated fat), 8mg cholesterol, 170mg sodium, 21g carbohydrate (2g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch.
2. How To Make Homemade Sourdough Bread
for 8 servings
- 2 cups warm water(470 mL)
- 2 ¼ teaspoons active dry yeast, 1 packet
- 3 ½ cups flour(440 g)
- 2 tablespoons sugar
- 4 cups flour(500 g)
- 2 teaspoons salt
- 1 ¼ cups water(295 g)
- 1 cup starter(260 g), stir before using
- In a glass bowl, add water and yeast. Mix the yeast into the water and let it sit for a couple minutes.
- Add in the rest of the ingredients for the starter. Mix well until everything is fully incorporated.
- Wrap the bowl with clear wrap, making sure not to tightly seal the bowl. Let the starter breathe a little and keep it in a dark place at room temperature. Stir every 12 hours until making the dough. The starter will rise and shrink each day and you should see bubbles, letting you know that the yeast is being activated!
- On day 5, combine all ingredients into a bowl, and knead for 10 minutes on low if using a machine; if kneading by hand, knead for 20 minutes until dough is stretchy yet doesn’t stick to your hands.
- While the dough is kneading, store your starter for future use. Your starter will last forever as long as you maintain and care for it. It can stay in the fridge and be fed once a week with a teaspoon of sugar. To replenish your starter, simply add 1 cup of flour (125g) and ½ cup of water (120ml), mix, and place it back in the fridge. Leave it out overnight to get to room temperature before preparing the dough.
- Place kneaded dough into a large floured bowl with a towel over the top, then sprinkle flour and let it rise for 12 hours.
- Place risen dough onto a floured board and knead for a few minutes. Place it into a floured proofing basket or a medium bowl, sprinkle flour and let it rise for another 4 hours.
- Preheat oven to 480°F (250°C).
- Flip the dough onto a parchment paper, and transfer the dough and paper into a large cast-iron dutch oven.
- Score the top of the bread.
- Place the lid on top and bake for 30 minutes.
- Take the lid off and bake for another 15 minutes or until the crust is golden brown.
- Transfer onto a cooling rack and let it rest for an hour. Knock the bottom of the bread to listen for a hollow knock.
- Nutrition Calories: 1615 Fat: 4 grams Carbs: 340 grams Fiber: 11 grams Sugars: 19 grams Protein: 42 grams
3. 30 Minute Dinner Rolls
- 1 cup warm tap water
- 1/3 cup oil
- 1/4 cup sugar
- 2 tablespoons yeast
- 1/2 teaspoon salt
- 1 egg beaten
- 1 tablespoon softened butter
- 3 to 4 cups all-purpose flour I used closer to 3
- 1/8 cup milk room temperature
Preheat oven to 400 degrees.
In a large bowl, combine 1 cup water, oil, sugar, and yeast. Let sit until yeast is bubbly (about 8 minutes). Stir in beaten egg softened butter and salt.
With a stand mixer or by hand, add flour, one cup at a time until you have a soft dough that isn’t sticky. Knead by hand 10 minutes or 5 minutes with a stand mixer.
Divide dough into 18 even pieces, and form into balls. Place in a greased pan and cover with parchment paper and a kitchen towel.
Let rise 10 minutes in a warm place. (You can allow them to rise up to an additional 30 minutes if time allows).
Lightly brush with milk and bake on the middle rack for 10-12 minutes or just until browned.
If baking in a 9x13 pan, I make 15 rolls.
If baking in a 10x15 pan, I make 18 rolls.
Tempeh Mini Burger By Noble Bean
TEMPEH MINI - BURGER
Total servings: 4
Raw tempeh per portion: 60 g
1 pack of 240g Noble Bean Tempeh
1 tbsp yellow mustard
1 tbsp roasted sesame oil
¼ cup tamari or soy sauce
1 crushed garlic clove
2 ½ cups of vegetable stock
4 small hamburger buns (or English muffin buns)
½ cup of any BBQ sauce
- Remove plastic packaging and boil tempeh for 25 minutes in vegetable stock or water.
- While the tempeh is boiling, prepare your marinade in a bowl. Combine yellow mustard, roasted sesame oil, tamari, and crushed garlic.
- Cut cooked tempeh into 4 equal pieces.
- Place cooked tempeh pieces in marinate for 30 minutes.
- Grill each side for 4 minutes and baste with your favorite BBQ sauce.
- Serve on a toasted bun, with lettuce, tomato, pickle and vegan mayo.
Sesame Tempeh Skewers With Creamy Peanut Sauce
- 240g of original Organic Soy Noble Bean tempeh (frozen section)
- ¼ cup tamari or soy sauce
- 1 clove of garlic
- 1 tsp grated fresh ginger
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 1 tbsp maple syrup
Creamy Peanut Sauce
- 1/4 cup creamy salted peanut butter
- 3 tbsp coconut milk
- 1 tbsp sesame oil
- 1 tbsp lime juice
- 1 tsp soy sauce
- 1 tsp maple syrup
- Chili paste or sambal oelek to taste
- 1 cloves garlic
Preparation and steps
- Mix all the marinade ingredients in a bowl.
- Cut the tempeh into Rectangular Chunks and Insert a skewer into each piece.
- Place the tempeh skewers in a shallow container and cover with the marinade. Allow to marinate for at least one hour.
- Light the BBQ over medium high heat and cook the skewers for 5 minutes on each side.
- For the peanut sauce, blend all the ingredients together in a small blender or food processor until smooth and creamy.
- Spread the sauce on your tempeh skewers or use as a dipping sauce.
Gluten-Free Dinner Rolls
What's for dinner tonight? We recommend pairing these mouth-watering gluten-free dinner rolls with whatever tasty dish you make.
This #delicious and #glutenfree recipe comes from the Health first Network's Healthy Holiday Magazine. Find Bob's Red Mills' Gluten Free 1-to-1 Baking Flour at a Kardish near you, along with so many more gluten-free baking products and staples.
Ingredients for rolls:
1 Tbsp Olive Oil
½ cup Shallots
½ tsp Sugar
1 tsp Sage
1 tsp Rosemary
1 tsp Thyme
1 cup Warm Water
1 Tbsp Active Dry Yeast
2 Tbsp Brown Sugar
3 cups @bobsredmill Gluten Free 1-to-1 Baking Flour
1/4 cup Unsalted Butter
1 tsp Kosher Salt
¾ cup Parmesan Cheese
Ingredients for Butter Topping:
3 Tbsp Unsalted Butter
¾ tsp Garlic
½ Tbsp Parsley
Salt and Black Pepper
In a skillet add olive oil and set over medium-low heat. Add diced shallots, sugar, fresh herbs and black pepper. Saute until golden then set aside to cool.
Add warm water, yeast and brown sugar to stand mixer bowl. Mix to combine. Allow to sit for 5-10 minutes.
Add flour, eggs, melted butter, salt and cheese. Turn the mixer to medium speed and mix for 5-6 minutes. Add the cooled Sauté and mix until incorporated. Shape dough into a round and place into a large bowl coated with olive oil. Cover the bowl allowing to rise.
On a floured surface shape into 8 rolls. Spray a 9-inch cake pan with cooking spray. Arrange rolls with one roll in the center and 8 surrounding it. Cover and set in a warm place to rise for 30-45 minutes.
Directions for Butter Topping:
Melt the butter and add garlic, parsley, salt and pepper to taste. Brush roll tops with half of the butter mixture. Bake at 400°F for 20-25 minutes, adding remaining butter mixture halfway through.
Easy Marinated Tempeh By Noble Bean
EASY MARINATED TEMPEH
1 package of Noble Bean tempeh 240g (frozen)
½ cup of water
2 tsp. at table of tamari or soy sauce
2 tsp. olive oil
1 clove of garlic (diced)
1. Cut one pack of Noble Bean tempeh (240g) into small triangles.
2. Place pieces into a small container and cover with marinade.
3. Allow to marinate for at least one hour. In a non-stick pan, sauté the marinated tempeh for 5 minutes, until golden brown.
4. Enjoy with your favorite salad bowl or poke bowl.