But the oft overlooked but important part of cooking is resting, or allowing the food to marinate, come to room temperature, or very importantly rest.

Take the Chill off the Meat Prior to Cooking

A steak on the grill may only take ten actual cooking minutes. But for a successful steak, you need up to an hour before even beginning to cook in order to bring that meat to room temperature and a few minutes after grilling  to allow to “rest” before cutting.

Bringing that meat to room temperature prior to cooking will allow you to sear the meat and still cook the inside. A very cold center will end up raw and may force you to overcook the meat. And then it has to rest.  This also applies to whole roasting chickens.

Ten Steak Recipes for Every Budget

Resting Meat After Cooking

As a piece of meat is seared, the moisture runs to the center, and stays there for a few minutes. If you rest the meat, the moisture has had a chance to balance out. That center can’t hold all the juice, so if cut ahead of rest time, the juices run out. Simple culinary science. This is also true for roast chicken. Allowing the chicken rest keeps the moisture inside, and steam won’t escape, (plus, it’s easier).

Eggs for Baking

Bring ingredients to room temperature. Eggs will aerate and cake will bake better.

Resting Cakes

Cakes. Allow to rest at least 3-5 minutes before removing from the cake pan. A trick to keep the moisture in is to then turn the cake pan over on the cake to let that moisture in. Allow bundt cakes a full 15 minutes before removing.

Cool the Soup

Allow soup to completely cool before refrigerating because if it goes in hot, it will reduce the overall refrigerator temperature. Sausage Lentil Kale is our current favorite soup.

Resting Bread

Sourdough bread needs to rest, to cool down before slicing. I know that’s a tough one, but trust me. If you want to slice the bread evenly. THIS SLICER is amazing. I use this on every sourdough loaf I make.

Red Wine

Red wine needs to be opened and allowed to breathe in a resting period, unless you have this cool aerator.

Caramel

When adding cream to caramel, the heavy cream must be room temperature or it will curdle.

Resting Dough

BREAD DOUGH: There are various types of resting phases when making bread. Heed them. Some sourdough recipes require a 12 to 24 hour process, so always read through your recipe.

PIE DOUGH: Rest in fridge for at least 30 minutes. This allows the gluten to relax and helps to avoid a tough dough. When ready to bake, remove from fridge and rest for 15 minutes.

PASTA: When making homemade pasta, allow pasta dough to rest before you roll it out at least 30 minutes. Once pasta has been cut into fettuccine shape, allow to rest elongated and then form into pasta nests and allow to rest for a 5-10 minutes so once placed into nests, pasta will not stick.

PIE DOUGH: Allow pie crusts and tart crusts to rest in refrigerator for 30 minutes at least. The dough will be easier to handle and pie crust will be more tender

Lasagna must rest for twenty minutes after it comes out of the oven,  if you want to cut beautiful squares and not have a big mess. Spinach Lasagna Recipe Here

Cookie dough: I rest for a few hours up to overnight because the butter gets cold and the cookies don’t get that flat look.

• Keto Lemon Basil Shortbread
• Keto Chocolate Chip Cookies

 Resting food requires patience and makes it necessary to consider non-active time in a recipe.

When NOT to Rest

It’s just as important to know when food has to get into the oven right away. Once you have your cake batter ready or your biscuits, get them in oven quickly. Why?

In cake recipes, baking soda will be mixed with an acidic ingredient, which sets off a reaction where carbon dioxide bubbles form. The heat of the oven will cause the gas to expand and rise. If you wait too long, the gas bubbles will disappear and you will end with a flat cake.

Resting Cheese

Cheese is meant to be eaten at room temperature. Cold cheese has no flavor. Take your cheese out an hour in advance.

Resistant Starch and Carbs

There is one more area where the idea of giving food time will pay off, and that’s when it comes to certain carbs. If you refrigerate rice, pasta or potatoes before reheating and eating, the process creates something called resistant starch. If you freeze sourdough bread, and then reheat, it will have the same effect. This results in the carbs you love not spiking your blood sugar. This is not so much resting as delaying, but there is a payoff.

Resting Food and Having Patience Brings Success

In summary, many recipes but benefit from resting before eating, refrigerating in the process, or waiting to bring ingredients to room temperature. These are important steps in cooking and baking and can make the difference a fail or a success. Make sure you read the recipe through to see how much time it requires.

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Fall is around the corner, and this is a time people tend to huddle back into the kitchen, cooking comfort food, baking, entertaining, hosting game days, and holiday gatherings.

Extra Large Oversize Cookie Spatula – Honestly a cookie spatula is a necessity if you make oversize cookies like these bacon chocolate chip cookies.

Nut Chopper – I use this everyday in my bakery and it’s really helpful during the holidays.

Food Thermometer – I use everyday all day. My cakes are done at 207 F. My sourdough is done at 208 F. Cheesecake is done at 150 F. I’ll bet you didn’t know you could take your baked goods temp. It really helps.

Quiche Pan – Make quiche or a large tart. It needs to have a removable bottom.

Vertical Spoon Holder – Finally a clean counter awaits, especially when making soup or tomato sauce.

Garlic Keeper – Keep your garlic fresh and cook lots of great recipes.

Stainless Steel Whisk – You do need a good whisk.

Oxo Extra Large Silicone Spatula is my totally favorite kitchen tool. Buy two and thank me for this is probably my all time favorite kitchen item. Perfect for omelettes and so much more.

Aluminum Butter Cutter – perfect for making biscuits or pastry crust. Butter must be in small pieces to make successful biscuits and pie dough.

Vertical Chicken Roaster – Can we just embrace a whole roasted chicken?

Stackable Cooling Rack for Cakes, Cookies Biscuits – A cooling rack really does matter. Remember to let your cookies slightly cool before removing them to a rack.

Rectangular Tart Pan – I’ve used this for so many tarts.

Stainless Steel Star Cookie Cutters (5 pack) – Great for Holidays.

Table Crumb Sweeper by Fox Run – Because now is the time you’ll have more people around the dinner table.

Stick Adhesive for Candles – The holidays are coming and this means real candles.

Food Scale. Last but not least, if you want to be a successful baker, you must weigh the flour. It’s also great for weighing cookies, meatballs, rolls, to produce the same size.

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The post My Favorite Kitchen Essentials appeared first on Spinach Tiger.

When I started blogging, most people were finding me via their computers. Now the majority of you find me with your smart phone. In fact, I google my own recipes in the grocery store to see what I need because after 1400 recipes, I can’t always remember the ingredients.

Creating these recipes for the blog has meant the world to me for so many reasons. I can look at one of my recipes and recall a family memory, a food memory, or a new skill.

This was Ryder making pasta. He’s now 17. The twins have been by side in the kitchen for all the years and most of the recipes.

I can make a recipe and remember the day I developed it and teaching them. Now, they are teaching me. Just the other day, Ryder asked for two eggs for an experiment. He wanted to make a rolled French omelette. He did it, and then, of course, Marshall had to make one and I had to make one. This is how skills and memories come together.

Our Sixteen Favorite Savory Recipes

These are my 16 of our favorite savory recipes. These are the ones I’ve made several times and the ones my family asks for. Some are traditional. Some are Paleo or Keto. All are delicious. Stay tuned for our 16 favorite sweet recipes.

• Ground Beef with Peas and Onions – A humble recipe I’ve made 50 times.
• Cuban Picadillo – We make this over and over and over.
• Chicken Pot Pie with Flaky Pie Crust – The family’s overall favorite comfort food. The crust is perfection.
• One Hour Roast Chicken – There truly is a secret to the best roast chicken.
• Southern Fluffy Biscuits – the only traditional biscuit you’ll ever need. There is a keto version.
• Sausage Lentil Soup– Similar to Carrabba’s but homemade.
• Homemade Italian Meatballs – I’m Italian so you know they’re good.
• Chicken Pot Pie with Flaky Pie Crust – The family’s overall favorite comfort food. The crust is perfection.
• Italian Sausage with Broccoli Rabe – If you’ve never had broccoli rabe, now is the time.
• Hunger Games Lamb Stew with Dried Plums – This recipe won a contest and yes it’s based on the dish from the series.
• New York Strip Steak Made Perfect – The MOST POPULAR RECIPE
• Beef Bourguignon, Made Easy – We make this for holidays; it’s that good.
• Frittata: Everything You Need to Know about Frittatas (I couldn’t pick just one).
• Basil Pesto with Scallops over Pasta (Doug’s Pick)
• Three Cheese Spaghetti Squash Lasagna – A lovely grain free but hearty Italian dish.

Highlights from Blogging

You might ask me what has sixteen years of blogging been like and how have I managed to keep going when most people who start blogs quit within four months?

My answer is simple: it’s a calling. I love to cook. I love to create and try new things. I love to eat good food. And most of all, I love to cook for other people. I’ve had dry spells where I have felt uninspired, but something will eventually spark an ember and I’ll start cooking again.

How Have You Changed Your Cooking Style in Sixteen Years?

I’ve gone almost completely low-carb. When I started I kept my focus on whole, healthy food, but used more carbs, (pasta, potatoes, bread). I don’t think these foods are evil. They only become harmful when made with pesticides and served in extra large portions.

Once in a while I’ll still include recipes like sourdough bread made with organic flour.

My Keto Bakery

Since I started the blog, I morphed into a sugar free bakery and will cover that in an upcoming post of my top 16 desserts. These are sold at Farmer’s Markets.

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It means a lot to me when people visit, because I do this for you. I honestly think of you when standing in my kitchen, assessing how easy or not easy this will be and how can I write the recipe so it actually works and is approachable.

Stay tuned for the upcoming post on my favorite 16 sweet desserts in 16 years. Some will be grain free, sugar free and some will be my favorite traditional desserts.

The post My 16 Top Recipe in 16 Years of Blogging appeared first on Spinach Tiger.

We quickly looked up a few recipes and made garlic confit. They he and the boys ate nearly a loaf of sourdough bread with the softened garlic. You can call that a good day.

Since then, I thought of of a way to improve that first go around. But before I get into that let’s answer a few questions about garlic confit.

What is Garlic Confit?

Confit is cooked covered in fat. Duck confit is slowly cooked in duck fat. It was a method of preservation. Vegetables can be cooked confit style slowly cooked in olive oil.

Garlic confit is peeled, covered in olive oil and either cooked very slow and low on top of the stove or in the oven.

How Long Does Garlic Confit Last?

Although confit was originally discovered for preservation, I suggest making garlic confit in small batches and eating within a reasonable time.You can keep your garlic confit in the refrigerator for up to two weeks and frozen for up to 3 months.

How Do You Peel Garlic?

My method is simple. I put the garlic heads in a stainless bowl, cover it with another bowl and shake up and down. The skins will fall off. Please don’t buy pre-peeled garlic. Use fresh whole garlic heads for this recipe (or any recipe). Pre-peeled garlic goes rancid quickly.

How to Make Garlic Confit in the Oven

• Peel garlic.
• Put in oven proof dish. I use an onion soup crock so I can pile up the garlic cloves and completely cover with olive oil.
• Add olive oil and some peppercorns.
• Add fresh thyme sprigs.
• Bake at 275 degrees F for 1 hour until the cloves turn soft and golden.
• Spread on bread and be in heaven.

How to Use Garlic Confit

• Spread on Sourdough Bread.
• Add to ground meat, like meatballs. The sweetness of garlic confit is better than adding raw garlic. I did this yesterday and so yum.
• Add to soups, stews, tomato sauce.
• Spread on steak
• Add to mashed potatoes.
• Add to cooked vegetables like eggplant spread or white beans dip.
• Spread on burger buns or hoagie buns.

Store in airtight jar in the refrigerator.

Don’t forget to try duck confit.

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More Recipes

Print

Garlic Confit

Garlic Confit, baked in olive oil and thyme to spice up your favorite dishes.

Course Appetizer

Cuisine Italian

Keyword garlic, garlic confit

Prep Time 10 minutes minutes

Cook Time 1 hour hour 15 minutes minutes

Ingredients

• 3 garlic heads
• 4 thyme sprigs
• 1 cup olive oil more if needed
• 1 teaspoon peppercorns

Instructions

• Peel garlic cloves. An easy way is to place garlic in stainless steel bowl. Top with another stainless steel bowl and shake. The peels will come off.
  
• Place garlic cloves in oven proof bowl. I used a soup crock. Top with olive oil. Cover with foil.
  
• Bake at 400 degrees F. for about 1 hour, 15 minutes, until garlic is golden and softened.
  
• Store in jar in refrigerator for up to two weeks.
  

The post How to Make Garlic Confit in the Oven appeared first on Spinach Tiger.

Most of you know by now the Factory has new ownership and has done an amazing job renovating and bringing quality eateries such as Edley’s Barbecue, Hattie B’s, Daddy Dog’s and soon the beloved Saffire, and Etch. (We can’t forget our fave, Mojo’s which has been there for a while).

We will continue to be a Saturday morning vendor at the Nolensville Farmer’s Market, INSIDE, from 8-12.

This is a great way to keep your household (including kids) SUGAR FREE.

This is our third year featuring our product at a Farmer’s Market and we know what you like. We will have the following, all sugar free, grain free, and keto friendly. Notice many choices are also dairy free.

• Lemon Ice Muffin (the fan favorite) (DF)
• Orange Ice Muffin (DF)
• Triple Chocolate Brownie
• Carrot Muffin (DF)
• Coffee Cake
• Blueberry Lemon (DF)
• Chocolate Ganache (DF)
• Chocolate Chip Cookie Cake (individual sized)
• Peach (once the season starts)

We will have a $4 PRICE BREAK when you order four muffins or three muffins and a two-pack of cookies. These are so easy to freeze, so we encourage you to take advantage of this.

Keto Cookies and Keto Biscuits

Additionally, we will have chocolate chip pecan cookies (sold in two-packs) and cheddar biscuits sold in six-packs.

Q & A for Spinach Tiger Keto Bakery

How Can I Buy Spinach Tiger Keto Bakes?

• Elroy’s Coffee Shop
• Nolenville Farmer’s Market
• The Factory Farmer’s Market
• Pick-up at residence. Go to Bakery Page.

Do You Make Birthday Cakes?

Yes, we do celebration cakes, available for pick-up only in two sizes. Six Inch 2-layer or 3-layer.

What Ingredients Do You Use?

Many Bakes are Dairy free and will be marked as such.

• Sweeteners: Swerve Erythritol, and Monk Fruit
• Almond Flour, Coconut Flour in every item
• Avocado Oil or Extra Virgin Olive Oil
• Eggs
• Coconut Milk for Dairy Free Muffins
• Sour Cream for Non-Dairy Free Muffins
• Various Flavorings and Extracts: Lemon Oil, Orange Oil, Vanilla Extract, etc.
• Baking Powder, Baking Soda, Xanthan Gum, Salt
• Butter, Cheese, Golden Flax for Biscuits
• Butter for buttercream and cookies.
• Choc Zero Chocolate Chips (for cookies and cookie cake)
• Pecans where noted.
• Walnuts for Carrot Muffin
• Unsweetened Cacao (for chocolate cakes, brownies).

Helpful Links

• Spinach Tiger Keto Bakery
• Spinach Tiger Birthday Cakes
• Where to Buy Our Product
• Classes We Teach
• Macros for Product

The post Meet Me at the Farmer’s Market appeared first on Spinach Tiger.

I decided to do something fun and post a recipe or two from January of every year. While some January recipes were really good, some were better left on the editing floor.

I can remember the day I made every one of these different dishes. It’s like time travel and nostalgic. Food does indeed create amazing memories.

I hope to continue to grow my cooking skills because you are important to me and I want you to grow along with me.

My 2021 Miracle

I’ve tried to write this post over a few days, but it kept disappearing. Maybe this will bless someone or speak to something in your life.

This year has been mostly great for me. I love my friends, my family, my cats my job and for the most part we have lived a normal life during this strange time.

I had a challenging healthy situation in August. 21 Days of Headache!

The headaches began mildly in the midst of a bad head cold. This led to two visits to the clinic and a CT scan, which presented with a colloid cyst. (a benign tumor in center of brain). I was referred to a neurosurgeon, who scheduled an MRI. A week prior to the MRI, which was day 21 of the headaches, my friends came and prayed. Prior to this, the headaches would come on half the day or half the night. By this point, I had a headache lasting 72 hours.

When they prayed, the headache left, never to return. The following week I had the MRI, which found NO cyst. I knew this was going to be the result. I had told the neurosurgeon’s office that it would disappear. While even to me that sounds a bit crazy, I had that kind of peace.

Where did the headaches come from? Two doctors insisted that the headaches had nothing to do with the cyst. I got the second shot a month before the headaches began, and some say that persistent headache can be a side effect. There’s no way to know for sure. As mysteriously as they appeared, they disappeared under prayer.

Prayer changes things. Perhaps you need a miracle in your life. Ask a praying person to pray for you. I’ll pray for you. Your life is precious. I pray for my readers to enjoy your precious life, to surround yourself with good food and good people who care about you.

Here are some of my January recipes over the last 13 years.

January 2009

• Ribolita, Tuscan Cabbage Soup (first experienced in Tuscany and had to make it).
• Fruity Nutty Carrot Soup

January 2010

• Beef Stock with Roasted Bones
• Ten Tips for Making Chicken Broth, Bone Broth

January 2011

• Snowcap Heirloom Bean Soup with Shrimp, Green Olives, Lime
• Broccoli Rabe, Italian Sausage, Orecchieti

January 2012

Scarlett O’Hara Raspberry Pie

Cooking Salmon on the Grill

January 2013

Doug’s Five Minute, Five Hour Bean Chili

We make this at least twice a year. Doug KNOWS how to make chili. Here is the no bean version.

January 2014

Garlic Roasted Brussels Sprouts

January 2015

Easy Hamburger Steak

Believe it or not, this is one of my most popular recipes! Simple, delicious, with bun or no bun.

January 2016

Roasted Spatchcock Chicken with Whole Roasted Cauliflower

January 2017

How to Make a Sheet Pan Frittata

One Hour Roast Chicken

January 2018

Crushing on Nashville Restaurants (these are still around)

January 2019

Everything You Need to Know about Frittatas with 15 Frittata Recipes

January 2020

30 Low Carb Vegetables with 75 Recipes

January 2021

Spicy Mayonnaise Salmon with Bomba Sauce

I’m in process of creating several new recipes for this January. I have my favorite sourdough bread, a keto cinnamon biscuit, sautèed red cabbage and my favorite Brazillian Picanha. So do make sure to come back for these.

The post Thirteen Years of January Recipes as Spinach Tiger Turns 13 appeared first on Spinach Tiger.

I mainly develop grain free, keto friendly, gluten free recipes here, although you may see other recipes as well. 

It’s easy to confuse gluten free, paleo and keto as one and the same. Sometimes a product can be all three, but they are not interchangeable. I will also discuss briefly the carnivore diet and the new ketovore diet at the end of this article. 

• Gluten free foods are usually grain free, but not starch or sugar free. Most keto friendly foods are gluten free, but gluten free products are not necessarily keto friendly and are often high in carbs.
• Grain free foods are usually gluten free, but not necessarily sugar free. Grain free foods are sometimes keto friendly but not always and can be high in carbs. 
• Paleo foods are grain free, are usually gluten free, sometimes keto friendly, but not always. 
• Products labeled grain free, wheat free, gluten free or keto friendly are not usually low calorie products. 
• Carnivore may or may not be a keto diet, but a keto diet is not a carnivore diet. Stay tuned for the new ketovore diet.

Confused yet? Let me help you navigate these food trends. 

What Does Gluten Free Mean?

It means just that, no gluten whatsoever. Gluten is most commonly found in breads or anything made with wheat, but can be found in other products like soy sauce. This tart crust is gluten free, made with rice flour, but it is not grain free or keto.

Avoiding Gluten

Gluten is found in many grains, including wheat, rye, spelt, and barley. Wheat is the most common, making most bread products and baked goods off limits, unless they are made with alternative flours. The two main proteins in gluten are glutenin and gliadin.

Other foods that contain gluten include soy sauce, beer, ale and stout.

Gluten and Health Issues

It seems that eating gluten free is trendy, however, gluten can have serious health implications for certain people, especially those with autoimmune diseases.

People with celiac disease (an auto immune disorder) cannot eat any gluten whatsoever. Gluten will damage the lining of the small intestine and prevent the absorption of nutrients.

People with gluten sensitivity may not be diagnosed as having celiac, but may experience adverse affects from consuming gluten. Two of the most common adverse effects people report are joint pain, rash, brain fog and gastrointestinal issues.

People with hashimotos, like myself, cannot eat gluten, as studies have shown gluten may cause an inflammatory response that attacks the thyroid. 

I can no longer eat gluten without suffering gastrointestinal issues or joint pain. When I gave up gluten, my chronic hip pain completely disappeared.

The most popular post in my gluten free recipes is the gluten free biscuit recipe. It’s not grain free, not keto, but has no gluten, made with rice flours.

Gluten Free Products: Are They Good for You?

If you have to eat gluten free for your health (celiac, gluten sensitivity, thyroid issues), you need to know which products actually contain gluten.

Read labels and moderate your intake of processed gluten free products. Many of the rice flour/tapioca flour laden products spike blood sugar and are not diabetic friendly, keto friendly, or paleo friendly. They can also make you fat if you consume too much of them. This doesn’t mean they don’t have value and aren’t the answer to prayer for those who must avoid gluten for health reasons.

In the last ten years, gluten free products hit the processed food market attracting millions of consumers wanting to improve their health. Products can claim they are gluten free as long as they don’t have the grains mentioned below. The grains and starches typically used in gluten free products are rice flour and tapioca starch. 

These types of breads, cookies, cakes are not diet products, and are often mistaken as healthier. They can be considered healthier if you suffer from Celiac disease, but they are high in starch, often high in sugar and can spike blood sugar. These types of products are NOT keto friendly or low carb, but can certainly be enjoyed periodically.

Foods that Contain Gluten

• Wheat (found in breads, cakes, cookies, pasta, gravy, sauces)
• Barley
• Spelt
• Einkorn
• Kamut
• Durum
• Oats (unless specified processed in gluten free environment)
• Soy Sauce
• Some condiments (read labels)

Grains Considered Gluten Free

• Corn
• Rice
• Oats
• Amaranth
• Buckwheat
• Tapioca
• Teff
• Millet
• Quinoa
• Gluten Free Flours (usually contain rice, potato starch, tapioca starch). 

If you are gluten sensitive, these are the better choice, but they still need to consumed in a balanced fashion. Much of the processed gluten free cookies and cakes found in the grocery store are full of sugar and should be eaten in moderation.

My favorite gluten free flour is from Bob’s Red Mill 1 to 1 Baking Flour. 

Quinoa is a seed that acts as a grain and is gluten free. I love this red quinoa breakfast.

What Does Grain Free Baking Mean?

Grain free is often, but not always, gluten free, so read labels. Products labeled grain free are usually, but not always, keto friendly. 

This doesn’t mean these types of products should be completely avoided. It means that if you are diabetic, counting carbs, or trying to lose weight, you need to read labels and be aware of the ingredients and macros.

Grain free baking usually means replacing wheat flour with almond flour and/or coconut flour. Nut flours are lower in carbs, are grain free and what I  use in my bakery. Almond and coconut flours have a texture very similar to wheat flours. You can even make grain free tortillas with these flours. They fit a gluten free, paleo and keto diet plan.

The Paleo Diet

Grain Free Products and the Paleo Diet

The diet most associated with eating grain free is the Paleo diet and in some cases, the Keto diet.

The Paleo diet suggests a complete avoidance of all grains, which include rice, wheat, barley, spelt, rye, corn, based on the assumption that ancient man did not eat these. The paleo diet also avoids all refined sugars, but allows for maple syrup and honey. The Paleo diet avoids dairy, legumes and peas, allows for nuts and proposes only grass fed meat. White potatoes are not considered paleo, but you can eat sweet potatoes, all fruits and other vegetables. 

The Paleo diet, if done in the most purist of terms, is expensive, strict and dairy free. A paleo diet is a dietary plan based on foods similar to what might have been eaten during the Paleolithic era, which dates from approximately 2.5 million to 10,000 years ago. However, in reality, no one does the Paleo diet in this true historic fashion. It’s used more as a model.

We cannot get the carrots of yesteryear. Carrots thousands of years ago didn’t have the sugar content or color they do today, so there is no real way to eat a true paleolithic diet.

Ancient people didn’t have the year round access to the foods we have today.

For example, honey is allowable, but keep in mind that not all ancient people had access to honey and when they did, it was limited. No one was eating honey and maple syrup every day, nor making paleo brownies.

However a diet of meats, seafood, vegetables and fruits that replaces the grocery store processed foods is a very sound diet and not un-similar to the healthy Mediterranean diet.

What Not to Eat on Paleo Diet

• No sugar (honey, maple syrup, coconut sugar)
• No dairy (some do dairy and this is called  Paleo/Primal
• No grains (recipes often substituted with baked goods made from almond and coconut flour)
• No corn (some say no white potatoes)
• No legumes

What to Eat on the Paleo Diet

• Wild seafood
• Grass fed beef
• Grass fed butter
• Olive oil
• Avocado oil
• Coconut oil
• Paleo mayonnaise (made with avocado oil)
• Fruits/vegetables (no corn)
• Sweet potatoes
• Seeds, nut

Is the Paleo Diet Healthy

Healthy is a subjective word. It can be extremely healthy if you don’t overdo on the sugary fruit, nuts, nut products and the sweeteners. 

If you have existed on processed foods most of your life, and you are making a switch, the paleo diet can be a game changer and bring abut positive health changes.

However, if you overdo the honey and maple syrup, you are still over-doing carbs and sugar. This can take your diet in an unhealthy direction. 

Strictly speaking, the Paleo diet is gluten free, but is not necessarily keto friendly because high sugar content in most fruits, maple syrup, honey and higher carb vegetables are part of the Paleo lifestyle. However, you could follow a keto/paleo type plan by avoiding those foods, but adhering to grass fed, beef and keeping your net carbs to around 20.  

Paleo Recipes Here

My favorite Paleo meatballs are here. 

The Keto Diet

This is the biggest food trend right now, mainly for weight loss, but also because it’s diabetic friendly. A general keto friendly diet eliminates the foods that spike blood sugar. You can read about it here. 

Most keto experts will tell you that you still have to count calories, although it’s not really the calorie deficit that makes this diet work so well. There are many keto calculators that help you figure this out. 

If you are on the keto diet and you are losing weight or inches, you know you’re on the right track.

In basic terms the keto diet is one that puts the body in ketosis, using fat to burn fat. It’s the lowest of the low carb diet plans, usually 20 net carbs or 50-60 carbs per day.

What is a Net Carb?

A net carb is a carb count minus a fiber count. For example, a cup of broccoli has 6 carbs, 2.4 grams of fiber. The net carbs would be 3.6. 

Do Calories Matter on a Keto Diet?

We haven’t talked calories yet, and I am a firm believer that calories count no matter what. You can be on zero carbs and consume thousands of calories beyond what is good for you. You will probably not lose weight or your weight loss will stall if you are eating excessive calories.

I have many keto friendly recipes here at Spinach Tiger.

Is the Keto Diet Gluten Free?

Grain free or keto breads may not mean gluten free. You do have to read labels if you’re avoiding gluten.  

Usually the answer is yes, but you have to read labels. Typically the keto diet is gluten free as there are supposedly no grains allowed. Don’t make this blanket assumption.

Buyer Beware: THERE ARE KETO PROCESSED FOODS THAT CONTAIN WHEAT PROTEIN

Buyer Beware: There are Keto Processed Foods that Contain Wheat Protein.

There are processed keto products being sold right now on line and in stores that qualify as keto friendly because of their low carb count, but they still contain wheat and or gluten. I have seen a low-carb bread at Aldi’s that contains wheat protein. I ordered keto cookies on-line that also contain a wheat protein. Soy sauce contains gluten, but tamari and coconut aminos do not.  You must read labels if you are striving for keto products that are  gluten free.

Misconceptions about Keto Foods

The misconception about the keto diet is that no dish can ever contain any grains or starch whatsoever. However, if those ingredients are very minute and the overall carb count is still low, doesn’t spike the blood sugar, or kick one out of ketosis, it’s okay.

This flexibility is not true for a gluten free diet. Even a very small amount of gluten contaminates a dish and is not acceptable for those who are on a gluten free diet.

What this means is that on a keto diet, it’s not the specific food. If that food kicks one out of ketosis, it’s not keto friendly. A bite of wheat bread or a carrot may not kick a person out of ketosis. You can use a blood monitor like this to test your ketones. Keep in mind ketones vary throughout the day, so testing at different times may result in a different number. 

The most critical point is to understand the differences between gluten free, grain free, keto and paleo and not to interchange them. It’s also important to not assume a keto processed product is gluten free if that is also important to you, as it is to me.

Low Carb Vs. Keto Diet

The old Atkins diet, a low-carb diet, was a bit more carnivore than keto. It was mainly meat, fish, eggs, cheese, oil, butter. Now you can find shakes, and bars under the Dr. Atkins name. The problem with this diet is that it gets boring fast. I once lost 20 pounds in one month doing this diet, but it was hard to keep it off.

I had to extend the diet well beyond that month to keep that weight off. Often what happens is that people go back to their old ways and gain all the weight back and more.  

The Carnivore diet is a hot trend right now, often for reasons other than losing weight. Many have had health changes eliminating vegetables they might be sensitive to. It’s basically meat and or any food that strictly comes from an animal. 

• Meat (red meat only is for the strictest carnivore)
• Fish/Seafood
• Poultry
• Cheese (if dairy doesn’t give issues and not the strictest carnivore)
• Eggs
• Grassfed Butter / Ghee
• Bone Broth

This article gives a little more information on carnivore diet. 

I’m not an expert on this diet, but I  will say that when I  just eat meat (especially beef only) for a few days, I feel really good. Often vegetables or salads can cause bloating.

The carnivore diet is not the same as the Atkins diet, the low carb diet or the keto diet and that discussion requires its own article.

Best Steak Recipe Here 

Gluten free, keto, paleo, sugar free, grain free are not interchangeable terms.

Gluten Free, Keto, Paleo, Sugar Free, Grain Free are not Interchangeable Terms.

When I write a recipe that is keto friendly here at Spinach Tiger, it’s always grain free and gluten free. I will also specify that to clear up any confusion. I replace soy sauce with tamari.

If, however, I write a recipe that says only gluten free, it is not usually keto friendly. You may find such recipes here before I started doing strictly grain free dishes.

Best Grain Free Biscuit

How I Run My Grain Free, Sugar Free Bakery

I do not use any grains or sugar whatsoever. However, I cannot call my bakery gluten free, because there could be cross contamination.  

There are times my kitchen cooks pasta or bread products that are not gluten free. These are not done at the same time and my flours are kept in separate places.

I still can say that my baked goods are wheat free, grain free and sugar free. Since I don’t have a 100 percent gluten free dedicated kitchen, nor do some of the products I add, I cannot officially label my products gluten free. Some products may say on their label “made in an environment that is not officially gluten free.” 

You will notice that many restaurants now choose to say “wheat free” instead of gluten free on their menus, because they cannot guarantee that there is no cross contamination.

The Spinach Tiger Bakery is based in Franklin, TN and delivers to Nashville on Saturdays.

Vegetables on Paleo and Keto

Let me add some more confusion.

Vegetables are encouraged on the Paleo diet, but not so much on the Keto diet. While a person eating “paleo” may stuff themselves with carrots and beets, the person on the keto diet will choose vegetables low in carbs and eat them more sparingly.

This does not mean a person on a keto diet can’t eat a carrot, but at six carbs, they will probably opt for something else.

I have listed all the vegetables that are keto friendly in this post with 75 accompanying recipes.

My Favorite Low Carb Dinners

What is the Carnivore Diet?

This is the strictest, most limiting of all diets. It’s mainly meat, poultry, fish eggs, bone broth and sometimes cheese, dairy. Salt is allowed, but black pepper is not. The idea is eliminating foods that may trigger reactions.  This blog post with video will explain more from a blogger who has done the carnivore diet for the last four years.

The carnivore diet is trending and has many fans who have tried everything to feel good or lose weight and have had positive results from the carnivore diet. It’s obviously the most limiting of all these types of diets. If you’re reading this in October of 22, I am currently doing the carnivore diet for some specific reasons. Eventually, I will transition to the ketovore diet.

What is the Ketovore Diet?

You may actually come across this new term, which is a combination of keto and carnivore. Does it ever end? Probably not, so let’s discuss this. 

The ketovore diet is the latest trend and suggests eating carnivore for 3 to 4 days a week and keto (mainly meat with small amount of vegetables) the remaining days. This means you do not eat any vegetables/lettuces on carnivore days. This is the diet I think will probably work the best for me, and when I do this for an extended time, I’ll come back and report on it. 

How to Navigate the Food Trends

I hope that I have helped you see how these popular diet plans are different and yet in some ways over-lap. I’ve tried to clear up the gluten free confusion. You can never go wrong for your health eliminating processed foods for whole foods. 

If you want to lose weight, you have to decide what is best for you. Not everyone can do the keto diet and not everyone can do a very low calorie diet. The most important thing is knowing that you need a life style change, as everyone knows how to lose weight, but not everyone knows how to live a life where the scale rarely moves. 

Let me know in the comments what’s worked for you or any questions you might have.

PIN THIS

Best Keto Desserts (All Gluten Free and Paleo Friendly)

Spinach Tiger also runs a home keto bakery. New Keto Baking Classes are now being formed. 

The post What is the Difference between Keto, Paleo, Gluten Free appeared first on Spinach Tiger.

This is a repost!

Every few years I gather up a group of food bloggers to cook something red (perfect for holidays and winter comfort) to honor those affected by this disease. There are over 30 recipes hand picked from the best food bloggers offering their best red recipes to raise awareness.

World Aids Day 2021 Theme: End the HIV Epidemic, End Inequalities

I am one of those mourners. I tell my story here. I have a happy life, but a certain sadness never goes away. I will always remember my own personal losses, but I do sometimes forget there are others out there who have died of AIDS, or are suffering with HIV.

The theme for this year’s World’ AIDS Day is “End the HIV Epidemic, End Inequalities.”  In the United States there are 1.2 million people living with HIV. 

Since 1981, over 700,000 adults and children have died. 41,920 people died in 1993, including my brother, Jimmy. 33,590 died in 1992, including my cousin, Sam. In 2019, 5,000 died of HIV-related complications and that’s still way too many deaths.

I participate every December 1 to remind people that there is still a fight out there and to raise compassion for this virus. It still have a stigma and it still exists in the midst of the most recent pandemic.  

Red to Remember Red Velvet Cake in a Jar

The post World AIDS Day 2021 appeared first on Spinach Tiger.

You may not need every one of these, but if you spend any time in the kitchen, which during a pandemic I’m sure you do, there are certain tools your kitchen has to have. 

First of all, there are way too many frivolous, trendy kitchen tools and small appliances that I find are a waste of time. I will speak about these at the end of this, and I think you will be shocked to find out what I chose to ditch. 

My Food View

After 1400 recipes at Spinach Tiger, I’ve learned to keep it simple and approachable.

My food view: It’s important for me to describe this to you. I am practical and don’t like a ton of clutter either on the counters or in my pantry. I choose to keep minimum spices to save space. I stick to mostly Mediterranean and Italian dishes. I make very few Asian and Mexican dishes, but keep enough spices for tacos, enchiladas and the occasional stir fry. I stay in my own wheelhouse for the most part and this ensures that I’m using fresh spices that I can find.

I run a bakery, and on baking days I have no time or energy. A lot of the meals I cook are made in under 30 minutes, but most importantly, with a minimum of prep time. This means that I have three choices. Long slow cooking or fast sautè or pan fry and go.

These are the actual tools I use. Feel free to ask me any questions in the comments.

Imperative Budget Friendly Kitchen Tools

Chef’s Knife/Pairing Knife

Take good care of  your knives. Wash and dry by hand, not the dishwasher. Sharpen after use. As you cook more, you may want to invest in a more expensive chef’s knife. If you can only buy one knife, buy a chef’s knife. Only cut on a wood surface. NEVER cut on granite or marble, as you will ruin your knife.

Knife Sharpener

Meat Thermometer

This is an absolute MUST. Did you know that cake is done at 210 degrees F. I usually take mine out at 207 F. Did you know that sour dough bread (which is tricky to know when it’s done) should be 208 degrees F. Did you know that butter should be between 69 and 70 degrees F. to be soft enough to make buttercream. This is why I have two. One for meat. One for baking.

Oversized Spatula from OXO

You will thank me for this, and once you use this over-sized spatula, you will wonder how you lived without it.

Order the OXO Egg Beater (4.5 Stars) with this order for the perfect scrambled eggs.

Air tight Guacamole Keeper that does more than keep guacamole. It really works!

If you order ONE THING from this page, get this. This is perfect for your leftovers, sauces, guacamole, etc. because it will air tight your food. I use it for fruit sauces for my bakery so I don’t have to freeze. If you make guacamole, it will stay fresh and you’ll be amazed.

Bread Knife

Why do you need a bread knife? You need serrated edge to truly cut bread properly. 

Large Acacia Cutting Board

Keep your board in good shape with this mineral oil. You can also use avocado oil. Put a small amount on paper towel and rub board. I have many boards and I wash them all with soap and water and dry immediately. I never put in dish washer. If you like to throw everything in dish washer, use these boards instead.

Never ever ever try to cut anything on granite or hard surface. You will ruin your knives.

USA Pans: My Favorite Brand

USA Pans are a Bundy family company which has proudly manufactured high quality bakeware made in the USA. They do not warp, and in my opinion the best sheet pans, cake pans that you can purchase. 

USA Half Sheet Pan 17. 5 x 13.5

You will use this pan over and over for sheet pan meals and more. You will want the quarter sheet pan also. 

Order these parchment sheets for the half sheet pan. 

USA Quarter Sheet Pan 

USA pans are more expensive than many other pans, BUT SO WORTH IT. I stand by these pans with my reputation. Wash by hand only. 

Order these parchment sheets for the quarter sheet pan.

Spring Levered Ice Cream Scoop (also a Food Scoop) This is the one with the spring that works amazing for filling cupcake liners and meatballs. I own three of these because we use these in the bakery.  

Kitchen Pots and Pans  

You MUST have a dutch oven. I love my Le Creuset pots. They are worth the money because you will have them for a lifetime and they hold up better than the knock offs, but you can use less expensive pots.

Why do you want an enameled dutch oven? It goes from stovetop to oven and looks good on the table. You can brown your meat in it and cook a stew. You will use this pot a lot! the 5 1/2 quart suits my needs for most recipes. I do have a 7 quart also. 

  Le Creuset 5 1/2 Quart Dutch Oven $359.95

Lodge 7.5  Quart Dutch Oven  

I also own a 7.5 quart lodge. This is a great price and a beauty.

ALL CLAD Cookware

I’m not really a fan of cookware sets, but if you are and only want to purchase from one company I love All-Clad.

I inherited waterless cookware that is now 60 years old and I just replaced the handles. However, I have two All Clad Frying pans and if I needed a set,  I  would recommend this all-clad set. While this seems like a large investment, you will have these pans forever, if you take care of them. Cheap pots and pans make cooking a real challenge. 

The ten inch frying pan is the one I use the most and have had it for years.

Cast Iron Pans Affordable, Functional

12 Inch Lodge Cast Iron Frying Pan (Has 5 Stars)

I couldn’t live without the cast iron frying pan. I own 13 cast iron pans. You read that right.

Cast Iron Griddle for pancakes, grilled cheese and tortillas. 

Stainless Bowls with Lids (Five Stars) for everything.

OXO Salad Spinner (Five Stars) Wet lettuce makes a terrible salad.

Kitchen Shears (Five Stars)

Mason Jars for EVERYTHING

I store rice, nuts, chocolate chips, sourdough starter, etc.

I bake in the mini jars.

More Expensive Kitchen Items

These are pricey but very worth the investment if you can afford it. These are a long term investment you will have for years.

Vitamix

Kitchen Aid Mixer $259

The advantage to the Kitchen Aid is all the attachments you can buy to turn it into a true workhorse.

If  You Bake, Buy These

Let me tell you about USA Pans. They are pricey. They are worth it. They are made of aluminized steel in the United States, are of rigid no warp construction, and good enough to be used professionally. 

USA  Pans are the only pans I use in my bakery.

USA 8 inch Cake Pans

USA Muffin Cupcake Pan

USA Cookie Sheet

Cookie Cooling Rack Doubles as Roaster Rack

Pre-Cut Parchment Paper

Textured Disposable Piping Bags are easiest to use. 

Since I discovered these bags, I can’t use anything else.

Most Used Piping Tips

This is a beautiful set of piping tips.

The top of the cake: 3 M Large Tip, and round tip inside layers.

Black and Decker Hand Mixer (8 colors to choose)

Mesh Strainers (Sift Flour, Sieve)

You absolutely must sift your flour, confectioner’s sugar and your cocoa when baking or making frosting.  

Confectioner’s Wand

This is a must for muffins, cakes when you don’t want a lot of icing. Just sprinkle confectioner’s sugar. Also great for sprinkling cocoa powder on tiramisu. 

I honestly don’t know how I lived without this for dusting cakes and cookies evenly.

Staying Organized in the Kitchen

Food Storage Containers for Dry Goods (flour, sugar)

I have these in 7 quart. You can buy them in 4 quart. 

I haven’t found any containers that work better. Beware of cheap containers where the lids don’t fit right. I made that mistake at a national chain decor store. 

Cabinet Space Saver

Cutting Board/Baking Pan Organizer for Pantry

I have three of these in my pantry. They hold my many cutting boards and baking pans and a real problem solver.

Last but not least, these pot mits. Not only do they work, but they last and they are so cute.

The Kitchen Tools I Got Rid of in My Kitchen

This will shock you, but I sold my instant pot and air fryer. 

If you love your instant pot, that fine, but I’m saying this because I want to be honest and let people know you don’t have to follow trends or fill your kitchen with gadgets because everyone else has them.

So tell me what have you gotten rid of and what is your most important kitchen tool?

The post The Best Kitchen Tools I Can’t Live Without appeared first on Spinach Tiger.

We “watch” food on cooking shows, facebook and instagram feeds, yet too many don’t have a real relationship with food.

I stand firm, however, in my belief that everyone can cook at least a few dishes, if someone shows them the way.

Many of my favorites are made in a cast iron frying pan, cast iron dutch oven, and less frequently a slow cooker.

Here are ten iconic American dishes that I believe everyone can learn to make, and I’m including men and women.

It didn’t take me long to pick these dishes. They are the dishes you might find in any good American diner, because these are the foods people love and often have a childhood attachment to.

Roast Chicken in One Hour  – The very first dish I thought of the was the roast chicken. I swear by my method and everything I have to say about getting a good roast chicken. If I dare change my method, out of laziness or experimentation and veer off in another direction, I am disappointed. Trust me on this recipe.

All you need is a cast iron pan and a willingness to buy the right chicken. I only roast air-chilled chicken because the taste is amazing and it roasts better.  The savings will be the many meals you can make with leftovers.

Spaghetti and Meatballs  – This is the most requested birthday dinner of all time for everyone (except vegans, but I have a feeling, vegans have their own version). The meatballs are baked, and there are tips to follow, as I’m Italian.

The sauce is made from San Marzano Tomatoes, but I promise this is not hard. I’ve even gone to the trouble of doing two blind taste tests to ensure the right tomatoes.

A Good Steak – This New York Strip Steak Recipe has been visited over 150,000 times to rave reviews.  When I say good, I really mean great.  This method is perfect for a New York Strip, a Ribeye, or Filet. These are the pricy cuts you want to get right. Seared to perfection, not overcooked, not complicated. By your third steak, you’ll be a pro. Learn what tools I use to get it right like a cast iron frying pan.

Pot Roast – It’s on menus everywhere and is always best when made at home. I have two recipes for pot roast. This recipe uses a uses a full bottle of red wine. This Italian style recipe uses more tomatoes as the acid base.

Italian Pot Roast Peasant Style with Tomatoes

Fancier Pot Roast with Red Wine

A Good Burger  – You might think this is a no brainer, but simple food can require more skill than you think. For example, if you press an indentation in the middle of the raw burger, you will avoid the burger dome.

Salmon – Grilled or Pan Fried, Salmon should be on your menu every every week, because it’s the Omega 3 fat you need, it’s delicious if done right and it’s easy. I start on top of the stove and finish in the oven in this no fail method.

I have several salmon recipes. My favorite by far is to start on top of the stove and finish in the oven.

Chicken Soup – You can take your time using whole chicken making broth like I do here, or you can make it easy like I did here. There’s no shame in buying quality organic broth, but do use fresh herbs and veggies. I also have a favorite summer chicken soup version made with squash, kale and avocado.

A Winter Soup: Beef vegetable soup or sausage vegetable soup. These soups make winter palatable and cozy. I made both of these without potatoes or noodles, but you can add them.

Beef Bourguinon  – Once you gain confidence with one meat stew, you can make more complex ones like this veal stew or this lamb stew.

Lasagna – It’s the dish everyone love and saves for potlucks and Christmas time, but you still need to learn how to make it. I love it with spinach (a vegetarian choice) or  with sliced meatballs.

Spinach Lasagna

Meatball Lasagna

Four Cheese Sweet Potato Lasagna

Baked Green Lasagna with Bechemel

Chili – This is Doug’s territory and he makes three types. Five Bean Chili, No Bean Chili (my favorite) and a very unique one hour chili made with black eyed peas.

Frittata – You can take almost any kind of meat or left over veggie and make a frittata. This post will give you all details on frittata with a lot of options.

Everything You Need to Know about Frittatas with 15 Frittata Recipes

The things in my Kitchen that will easily make these recipes

Every kitchen should have a cast iron frying pan and cast iron dutch oven. These will do more for the taste of food than any other vessel. A committed cook should own all three, but even if you want to just dabble every now and again, these will serve you well and for a very long time.

Cast Iron Dutch Oven – I wish someone would have told me years ago to invest in a Le Creuset dutch oven. It’s so worth it and you’ll save money in the long run. My 5 1/2 quart dutch oven does almost everything I need. I went through several cheaper versions before I finally made the investment that lasts a lifetime.

Slow Cooker, handy for soups, when you want to leave home.  You don’t need anything fancy. If you don’t want to brown your meats first, this one has a browning feature.

Cast Iron Frying Pan – You want at least two sizes, a medium and an extra large. You’ll use to sautè greens, make a steak, roast a chicken, make stove-top smashed potatoes. I also use this cast iron griddle almost every day.

A Chef’s Knife and a large Cutting Board.

Two baking sheets that don’t tilt. USA Bakeware makes my favorite brand. You need a quarter sheet pan and a half sheet pan.

One medium-sized non-stick pan for frittata and searing salmon.

Salad Spinner – I honestly use this at least twice a week.

Zester – I use this for citrus and for parmesan cheese.

Small  Mandoline – Easily stored, I use this for shaving pecorino for salads. I use this larger mandolin for bigger projects like this cauliflower salad.

My Two Absolutely Favorite Kitchen Tools Easily Over-looked

Oxo Spatula that is extra large and I use for everything.

Hand Egg Beater that we take out every single time we need to scramble eggs.

Spices that I use all the time. 

Let’s keep your pantry simple. Most of us have way too many spices that we don’t use. I grow herbs on my deck and have rosemary, sage, and lemon thyme all year around. In summer, I grow mint, basil, lemon balm, oregano and Italian parsley.

Dried Herbs: If you can’t have easy access to fresh herbs, I recommend having dried rosemary, thyme and basil on hand.

If you are short on room, the one spice blend I rely on for many dishes is herbs de provence.

The best spice mix for an exciting chicken dish like this one is za’atar. 

Dried Spices: I would start with cinnamon, red pepper flakes, sea salt, black pepper, cumin, chili powder, cayenne pepper.

Sea Salt and Black Pepper go a long long way and if you’re a minimalist just use these. After trying numerous salt and pepper grinders that stopped working, I discovered these from Oxo and have had them for four  years now, using them all day every day.

Enjoy browsing my Personalized Amazon Shop for all your needs.

Happy Cooking. Happy Eating. 



The post Ten Iconic American Dishes You Should Learn to Make appeared first on Spinach Tiger.