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What is the Keto Diet? Answers from Expert, Louise Hendron

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I am still loving my birthday CB2 White and Black Marble coffee table. If only I had a new rug that fit the space better, but staying in gratitude, not wishitude. Leather chair, sofa and all pottery and pillows from West Elm. Everyone asks about the Cow Picture. It’s one of the few pieces of art that’s not an original. It’s cheap and it’s from Kirkland, but this room needed COLOR and she is what I see when I’m cooking. While I love neutrals for calmness and white is my favorite color followed by soft blue/green, I must have pops of color. Are you a color person or neutral person?
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#cb2 #cb2coffeetable #marblecoffeetable #livingroomredo #livingroomdecor #makeitpretty #spinachtiger #begrateful #modernfarmhouse #homesweethome #westelm
#mywestelmstyle #hgtvmagazine #cowpicture

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Friday night is often pizza night! How about keto friendly pork panko crusted Chicken Parm with Pepperoni? Pork panko is the perfect “bread crumb” for the keto or grain free diet that still wants a crusted dish. Trust me, you can’t make your own as good as they can do it. The pepperoni is the ultimate topping for extra flavor! https://spinachtiger.com/keto-chicken-parmesan-with-pepperoni-with-pork-panko/
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#Chickenparm #ketochickenparm #chickenparmesan #pepperoni #foodblogeats #healthyentree #foodphoto #lowcarbrecipes #ketoItalian #foodstagram #foodphoto #instafoodiesgroup #tastingtable #f52grams #epicurious #buzzfeedfood #grainfreeItalian #spinachtiger #bonappetitmag

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Did you know that it was the Italians who brought this beautiful green cruciferous to America? 🥦 No wonder Roasted Broccoli is one of my favorite sides and something we had frequently at the family table growing up. The D’Arrigo Brothers weren’t the first to plant it, but they popularized broccoli in the 1920’s, first in San Jose, California, then in Boston, under the name Andy Boy. You might be familiar with Andy Boy and the pink label, as they are still in business, four generations strong. This is just a 15 minute EASY roast with olive oil, lemon and salt. This is part of my collection of 30 low-carb veggies with over 75 recipe. #linkinprofile https://spinachtiger.com/low-carb-vegetables-keto-recipes/
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#roastedbroccoli #broccoli #eatveggies #buzzfeedfood #healthyeatinghabits #healthysidedish #foodphoto #epicurious #spinachtiger #lowcarbrecipes #vegan #foodstagram #foodblogeats

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I heard a rumor the weather is going to chill! This beef cabbage soup is just in time and let me tell you, I ate probably six bowls last week. 😋I’m a little crazy 🤪as I ate this for lunch and then dinner, and then lunch again and dinner again. A few days later I was wishing for more soup. The SECRET to this soup is making a tomato broth. 🍅In fact, I could just sit and eat tomato broth with nothing else. I use organic chicken broth with a can of Cento San Marzano tomatoes, 🍅🍅but there’s a bit of a technique to get this right. (not hard, just have to get it right). A good tomato broth will entertain any kind of veggies. This is a Whole 30 compliant recipe, Paleo compliant recipe and a low-carb choice. 2 net carbs per serving, so please don’t complain to me about tomatoes. My suggestion is to have some cooked macaroni around to add in for the family who needs some carbs. There’s always a way to feed a family and serve individual diets. Replace beef with sausage or chicken. It still works, but the beef cabbage soup is a classic. The day I put this on instagram, at least two people made it and sent me pictures, LOVING IT. There’s no higher compliment, and I wish I could hug each 😍and every reader in appreciation of this miraculous connection from my kitchen to yours. 👩🏻‍🍳This is my life passion and purpose to meld our kitchen together and propel the joy of eating through life giving food. #linkinprofile https://spinachtiger.com/beef-and-cabbage-soup-paleo-keto-whole-30-friendly/
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#beefcabbagesoup #wintersoup #f52grams #foodblogeats #ketosoup #paleosoup #whole30soup #foodphoto #tastingtable #spinachtiger #bonappetitmag #lowcarbsoup #lowcarblife #ketorecipe #foodblog #buzzfeedfood #beefsoup #cabbage #cabbagesoup #epicurious

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Easy grain free, sugar free DELICIOUS pumpkin 😋👩🏻‍🍳cheesecake bars. The crust is made with chopped pecans and almond flour, and you will want to make this for your holiday parties. #linkinprofile https://spinachtiger.com/easy-grain-free-pumpkin-cheesecake-bars/
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#lowcarbpumpkinrecipe #pumpkincheesecakebars #glutenfreepumpkinrecipe #almondflourcrust #spinachtiger #glutenfreepumpkin #pumpkindesserts #instafood #feedfeed.glutenfree #Swerve #lowcarbdessert #lowcarbdessert #sugarfreepumpkindessert #sugarfreecheesecakebars #instafoodiesgroup #foodblogeats #foodphoto #thebakefeed #glutenfreebaking #pumpkinbars

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#ad This week is busy, and I’m using BUSH’S® White Chili Beans to make a gorgeous easy, soup any family would love to gather for.
BUSH’S® White Chili Beans are not only flavorful; they are versatile. I chose to make a Mediterranean Shrimp and White Bean Soup relying on the tasty flavors of garlic, cumin and onions cooked into every bean. This means I can make this hearty, flavorful soup in under 30 minutes. Usually it takes me hours to make beans from scratch, and I love that BUSH’S® Beans provide an uncompromised way to deliver delicious food to my table. I used an organic chicken broth, fresh shrimp, olives, peppadews, and cherry tomatoes. Serve with crusty bread as the perfect soup to transition from summer to Fall and busy school nights. Don’t forget to bookmark this page for the recipe. #bushsbeans @bushsbeans
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BUSH’S® Beans are still a family-owned company, that creates the best beans on the market. This is just one of the many cans that sits in my pantry ready to make satisfying easy lunches and dinners. Enjoy the recipe below.
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#shrimp #chilibeans #shrimpsoup #familydiinner #spinachtiger #foodblogfeed #foodie #healthyeating #healthyfoodporn #beansoup #hellospoonful
#dinnerideas #easydinner #thenewhealthy #thekitchn #feedfeed #buzzfeedfood #todayfood ##bonappetitmag #f52grams #peppadewpeppers
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Recipe
1 pound shrimp, peeled, deveined
4 cups chicken broth (more if you want extra broth)
3 cans BUSH’S® White Chili Beans (do not drain)
1/2 cup tiny peppadew peppers (if you can find them)
1/2 cup small cherry tomatoes or grape tomatoes
parsley for garnish, finely chopped
10 Spanish olives, sliced thinly
lime juice from one lime (save zest for garnish)
sea salt
black pepper
parsley
few red chili flakes if you want extra heat

Place peeled shrimp in a saucepan with cold water. Once water begins to boil, shrimp are done. Remove and drain.
Heat chicken broth up with three cans of beans (do not drain beans). Add beans, shrimp, peppadew peppers, tomatoes, and olives to soup. The peppadews are sweet and spicy. You can substitute with some roast

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I am obsessed with the Great British Bake Off, 🎂🍰🧁and can’t wait till tomorrow to make my own birthday cake. 🎂It will be layers of almond wedding cake with homemade raspberry jam and almond raspberry buttercream, topped with fresh raspberries. I made this back in May, but never perfected it enough to blog it. If you don’t know me, I’m not one to fake recipes. If it isn’t absolutely right, 👩🏻‍🍳I’ll hold back until I test it again, because I know my readers trust me, and I value that. Fingers crossed, 🤞🏼I nail this tomorrow. The funny part is, although I use almond flour and almond extract, I’m not getting the almond taste (like wedding cake) that I desire. I think I have an idea to fix this and will let you know.
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#ketoraspberrycake #raspberrycake #almondcake #ketocake #ketodessert #raspberries #glutenfreebaking #feedfeed.glutenfree #ketocakes #ketodesserts #lowcarbcake #lowcarbbakery #ketobakery #ketoNashvlle #foodblog #almondflourcake #instafoodiesgroup #foodblogeats #foodphoto #tastingtable #foodblogeats #glutenfreecake #thebakefeed #bonappetiitmag #spinachtiger #f62grams #thebakefeed

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Spinach Tiger’s Home Keto Bakery, located in Franklin, TN sells keto bakes weekly. Let me help you stay the course for life eating sugar free, grain free, and low carb. Each Lala Cake is one to three net carbs. Visit my bakery page. Read the testimonies. #linkinprofile https://spinachtiger.com/keto-bakery-nashville-franklin/

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Crispy skin, very moist chicken inside. This weekend, take some time to roast a chicken. This takes exactly ONE HOUR of passive baking. I did this version with some riced cauliflower. It’s almost tricky, because I added the cauliflower halfway through. The KEY is salting the chicken up to three days in advance. Leave out on counter about two hours, prior to baking. Separate skin from flesh and stuff with herbs like rosemary and sage. Heat oven to 450 degrees F. Use a good chicken. I prefer an air chilled that isn’t full of water, which will roast much more crispy. If you really want to do this like I do, heat a cast iron pan very hot. Place chicken breast side down for thirty minutes. When you turn it over, first add the cauliflower. Some may find that method (from Zuni Cafe) a little daunting. You CAN just roast breast side for the whole hour. I just like that bottom to be really crisp.
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#roastchicken eatrealfood #tastingtable #lowcarblife #foodblogeats #kalerecipe #eatrealfood #tastingtable #lowcarblife #bhgfood #bonappetiitmag #eeeeeats #f52grams #epicurious #nashvillefoodblogger #feedfeed #spinachtiger

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Happy National Cooking Day. So near and dear to my heart. COOKING IS SELF-CARE. If you haven’t yet watched my guest appearance on the Dani Williamson Facebook show you’ll love it. She’s a hoot as a functional medicine nurse practitioner and you will laugh (and maybe cry). It’s my own weight loss story as a fat child/teenager, and why my HEART is to help others struggling with food addiction to junk food. If I had one wish to make for the world, it would be to change the food culture one family at a time, one kitchen at a time, one recipe at a time to truly enjoy REAL FOOD that doesn’t come out of a science lab in a food company. Here is one of my favorite fall dishes. Spaghetti Squash, Italian Sausage, Mushrooms, a dollop of cream and it’s a real winner. #nationalcookingday
#linkinprofile https://bit.ly/2m2HLi9 is for the Facebook link. You can find recipe below.
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#spaghettisquash #ketodinner #paleodinner #ketoideas #easydinner #spinachtiger #instafoodiesgroup #foodblogeats #foodphoto #tastingtable #beautifulcusines #bhgfood #bonappetitmag #buzzfeastfood #eeeeeats #epicurious #f52grams #feedfeed #foodblogeats #lowcarblife #daniwilliamson #recipe #ketorecipe

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Ingredients
* 1 medium Spaghetti Squash
* 1 tablespoon olive oil or butter
* salt and pepper
* Squash Filling
* 2 pieces bacon
* 1/2 onion finely diced
* 2 cups mushrooms
* 1 pound Italian Sausage
* 1/2 cup freshly grated parmesan or pecorino Romano Cheese.
* 1/4 cup heavy cream
* salt
* pepper

Instructions
* Microwave spaghetti squash for 3 to 5 minutes, to make it soft enough to cut it. * Carefully cut in half lengthwise using a towel to hold the squash. * Scoop out seeds. It's important to do that now, as they are harder to separate out once baked. * Brush olive oil or butter over spaghetti squash. * Put into baking dish open squash side down. * Roast for 30 minutes at 400 degrees F. or until it's easy to shred squash into tendrils with a fork. * While squash is roasting, slice bacon across into small lardons. * Fry bacon until you have crispy pieces. Drain on paper towels and set aside. * Keep just enough of th

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I just found out it’s national za’atar day. Now some of you may not know what that is…it’s one of my favorite spices, and it’s particularly good on chicken with lemon slices. This recipe was so easy to do. Slice cauliflower and place thighs on top. Sprinkle with za’atar and top with lemon slice. Bake for 40 minutes at 400 degrees.
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#chicken #zaatar #easydinner #spinachtiger #instafoodiesgroup #foodblogeats #foodphoto #tastingtable #nationalzaatarday #beautifulcusines #bhgfood #bonappetitmag #buzzfeastfood #eeeeeats #epicurious #f52grams #feedfeed #foodblogeats #ketochickendinner #ketochicken #lowcarblife

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The gasp of delicious is real here for a cake you cannot believe is keto. What to call this brown sugar, pecan, vanilla (with optional coconut)? Praline maybe. Doesn’t matter……call it good.I’m thinking it should make its debut next week as a new item along with blueberry muffin cake. Get on my email list to get the latest scoop on what’s for sale. https://spinachtiger.com/keto-bakery-nashville-franklin/
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#ketocupcakes #pralinefrosting #ketocakes #ketodesserts #lowcarbcake #lowcarbbakery #ketobakery #ketoNashvlle #foodblog #almondflourcake #instafoodiesgroup #foodblogeats #foodphoto #tastingtable #foodblogeats #glutenfreecake #feedfeed.glutenfree #thebakefeed #bonappetiitmag #spinachtiger #f62grams
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I have a home keto bakery. See linkinprofile for more information.
Pick up is in Franklin only. Order by Saturday for Tuesday/Wednesday Pickup
Little cakes are sold 6 for $24. Each cake is between 1 and 3 net carbs and 90 % of clients reorder.

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September is Ovarian Cancer Awareness Month. In honor of Lori Newcomb, co-founder of Newk’s, who lost her battle this February, Newks is featuring two recipes to promote a healthy life style without sacrificing flavor. Newk’s Thai Chicken Soup is back on the menu and the Shrimp & Avocado Salad is a featured dish. Please consider donating at #linkinprofile to fight this destructive disease and read Lori’s story. Click bio to visit https://newkscares.com/
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Symptoms of Ovarian Cancer include:

Abdominal pressure, fullness, swelling or bloating
Pelvic discomfort or pain
Lower back pain
Loss of energy
Loss of appetite
Change in bladder habits
Change in bowel habits
Persistent Indigestion, gas or nausea
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#ovariancancer #tealforLori #mynewks @newkseatery #shrimpavocadosalad #shrimpsalad #avocadosalad #nashvilleeats #nashvilllefood #ketodining #eatrealfood #foodblog #spinachtiger #fightcancer #eathealthybehealthy

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As a food blogger there are many recipes that are one and done. NOT THIS ONE. I have been making several versions of the legendary almond tart (originally from Chez Panisse) for over ten years.👩🏻‍🍳 Doug and I often talk about perfect songs that cannot be messed with like Amazing Grace and Bohemian Rhapsody. And this almond tart. Mostly heavy cream and a sweetener, there is no better way to put almonds into a tart. 😋This is grain free, sugar free and gluten free and because it’s fall it’s made with apples. #linkinprofile https://spinachtiger.com/grain-free-apple-almond-tart-low-carb-sugar-free/
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#almondtart #appledessert #ketotart #lowcarbtart #foodblogeats #almonds #foodphoto #tastingtable #beautifulcuisines #bonappetitemag #buzzfeedfood #eeeeeats #f52grams feedfeed #epicurious #chezpannise #spinachtiger #foodblogger

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Does anyone remember Lamb Chops (the puppet)? Back then that was the ONLY lamb chops I liked, but now all grown up, rack of lamb is quick easy go to dinner for us. 👩🏻‍🍳QUICK you say. Yes, because it’s 20 minutes in the oven and they are done. When I don’t feel like chopping herbs and garlic, I season with salt and pepper and za’atar. DONE! And we fight over that last bite! Recipe #linkinprofile
https://spinachtiger.com/zaatar-spiced-lamb-chops-rack-of-lamb/
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#lambchops #zaatar #easydinner #spinachtiger #instafoodiesgroup #foodblogeats #foodphoto #tastingtable #lamb #beautifulcusines #bhgfood #bonappetitmag #buzzfeastfood #eeeeeats #epicurious #f52grams #feedfeed

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Rack of Lamb Recipe

olive oil
lemon juice
one lemon thinly sliced
Za’atar spice
salt, pepper
Bring lamb rack down to room temperature (leave out for about an hour from fridge). Season with salt, pepper. Rub olive oil, lemon juice and sprinkle with za’atar.
Place slices of lemon on lamb.
Roast at 400 degrees F. for 20 minutes for medium rare.

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#ad This delicious Salmon pasta cauliflower dish might be one way might be one way to get the whole family on board to eat fish. While I live a low carb life style, there are days that pasta calls our name and there are so many pastas to choose from to suit your “food style.” This recipe will take to all of them, even orzo. The best news is DOOR DOOR WILD SALMON from Sitka Salmon Shares. Even better news is between now and September 30, you can get a $25 discount off of your first share using the code SpinachTiger19 #linkinprofile https://sitkasalmonshares.com/
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Wild: Wild-caught from the pristine waters of Southeast Alaska
Community-based: Sourced from traditional fishing communities. Supported by a Midwest community of conscious consumers.
Premium: Harvested and hand-processed individually. lash-frozen at the peak of freshness to ensure the highest quality, guaranteed.
Sustainable: Harvested using hook-and-line methods to minimize negative ecological impact.
Traceable: The only fully-integrated Midwest CSF. 100% traceability from boat to doorstep.
Just: Owned by a collective of carefully selected small-scale family fishermen, all of whom
retain 20-30% more of the retail value or their harvest.
Convenient: Home delivered direct to your door, with recipes, newsletters, and more
Conscious: Carbon offsets purchased and 1% of revenue donated back to the wild.
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#sustainablefish #sitkasalmonshares #spinachtiger #easydinner #cauliflower #instafoodiesgroup #salmonrecipe #pastarecipe #foodblogeats #wildsalmonrecipe #thekitchn #foodphoto #alaskaseasfood #wildsalmon #kalamataolives #
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Ingredients
* 1/2 pound salmon
* 4 ounces pasta see notes
* 2 tablespoons avocado oil
* 4 anchovies optional
* 2 cups cauliflower sliced thinly in small pieces
* 4 garlic cloves diced
* 1 shallot diced
* 4 tablespoons extra virgin olive oil
* 6 -8 kalamata olives
* 6 grape tomatoes cut in half or sun dried tomatoes
* 1/2 teaspoon cracked red pepper
* 1 teaspoon salt
* 1 teaspoon black pepper
* 2 tablespoons chopped fresh oregano or 1/2 teaspoon dried
* 2 tablespoons chopped

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Inspired from this month’s Southern Living magazine I bring you the bacon cheddar keto Dutch baby. #linkinprofile https://spinachtiger.com/keto-bacon-cheddar-dutch-baby-grain-free-gluten-free-paleo/
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#ketodutchbaby #eggrecipe #ketobreakfast #ketoideas #dutchbaby
#baconrecipe #lowcarbliving #thekitchn #buzzfeedfood #glutenfree #feedfeed.glutenfree #tastingtable

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Here’s a fun transition into Fall and can be dinner too! Corn and Purple Potatoes atop a frittata (a new twist) with Manchego Cheese and Arugula (cause we need our greens). Recipe is on the blog. #linkinprofile
https://spinachtiger.com/healthy-frittata-purple-potatoes-arugula/
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#frittata #eggdishes #brunch #purplepotatoes #manchegocheese #cornrecipe #eggrecipe #breakfast #thekitchn #feedfeed #huffposttaste #buzzfeedfood #foodphoto #spinachtiger #
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Ingredients
* 1 tablespoons butter avocado oil or olive oil (may need less)
* 2 purple potatoes large diced
* 1 shallot small diced
* handful of arugula
* 1/4 corn off a fresh cob
* 4 eggs * 1 ounce of Manchego cheese or cheese of your choice
*
For Instructions, go to #linkinprofile and then scroll to this picture.

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As summer winds down, I start getting out kale and apples and making this amazing salad with a maple vinaigrette that can be done ahead, dressed ahead and stands up well at any party or potluck. There is never a bite left! #linkinprofile https://spinachtiger.com/kale-and-apple-salad-with-golden-raisins-maple-pecans-and-a-cider-maple-vinaigrette-salad-dressing/
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#kalesalad #apples #potlucksalad #paleosalad #eathealthy #eatkale #saladrecipe #vegetarianrecipe #vegansalad #foodphoto #tastingtable #feedfeed #buzzfeedfood #huffposttaste #partysalad #plantbasedbowl #plantbasedrecipe #feedfeedvegan #wintersalad #fallsalad #foodismedicine #foodblogger #spinachtiger
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Ingredients
* 1 bunch of lacinato or tuscan kale
* 1 apple in small slices with skin on
* 1/3 cup golden raisins
* 10 roasted walnuts or pecans
* 1 sweet potato
* 1/2 teaspoon cayenne pepper more or less to your liking
* 3 teaspoon maple syrup divided (one for sweet potato, one for nuts, one for dressing)
Maple Dressing
* 1 teaspoon dijon mustard
* 1 tablespoon cider vinegar
* 1 teaspoon maple syrup
* 2 tablespoons olive oil Start with one tablespoon and add as you need it

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It’s a new flavor… low-carb pumpkin spice in my home bakery. Out of everything I make, these are my personal favorite (for now). Doug says they taste like Starbuck’s pumpkin scones, although the texture is more of a tender moist cake . Recipe coming soon. Available in bakery in September 6 for $25 Dairy free option. Bakery Page #linkinprofile https://spinachtiger.com/keto-bakery-nashville-franklin/
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#pumpkinspicecake #ketopumpkin #entrepeneur #homebakery #KetoNashville #lowcarbdessert #feedfeed.glutenfree #sugarfreepumpkin #glutenfreepumpkincake #swerve #huffposttaste #spinachtiger #tastingtable #foodphoto #instafood #lowcarblife #instafoodiesgroup #swervebrownsugar #glutenfreepumpkon #almondflourdesserts #pumpkindesserts

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