All posts by Jeff Fidler

Saturated fats, understanding good from bad.

How to Choose the Right Fats

Saturated Fats: The Good and The Bad

Learn about the effects of eating saturated fats and how to choose the right sources of saturated fat in your diet.

Disclaimer: The information in this article is not medical advice. A low carb diet may not be suitable for you. Consult your health care provider before making any changes to your lifestyle or use at your own risk.

Saturated fats are one of the most controversial topics in health and nutrition. They often get a bad rap for being associated with elevated cholesterol levels, which can lead to heart disease. In this article, we explain why this is not true for all saturated fats and go into detail about the different types of saturated fats and how they affect your health.

What Are Saturated Fats?

All fats are made up of carbon, hydrogen and oxygen atoms. In addition, fat molecules all contain two components: glycerin and fatty acids. When we consume fats, our digestive systems break down the bonds between the fatty acids, which are the nutritionally important part of fat molecules. The type of chemical bonds in the fatty acid chains is also the main way to distinguish different types of fats. Fats can be classified into three main types: saturated fats, unsaturated fats and trans fats.

Saturated fats contain fatty acid chains that are held together with single bonds, whereas unsaturated fats and trans fats contain double bonds. These differences in chemical structures change the way our bodies process fats and how each type of fat reacts to heat. In general, the single bonds found in saturated fats are the most stable because they have the maximum number of bonded hydrogen atoms (unbonded hydrogen atoms are more likely to react and bond with other atoms). This gives saturated fats longer shelf lives and makes them the best choices for cooking.

If this chemical explanation confuses you, there are other ways to identify different types of fats! For example, foods high in saturated fats tend to be solid at room temperature. In addition, saturated fats are found most abundantly in animal sources (such as butter, cheese and meat) although they can also be found in tropical plant-based oils such as coconut oil and palm oil. On the other hand, unsaturated fats tend to be liquid at room temperature and are usually found in plant sources (such as vegetable oils, nuts, seeds, and avocados). Most trans fats are artificially created during a process called hydrogenation, which makes liquid vegetable oils more solid and stable at high temperatures. This is why you will find trans fats in fast food and anything else that has been fried, processed or refined. However, trans fats can also occur naturally in meat and dairy in small amounts.

The Health Effects of Saturated Fats

Since the 1950s, saturated fats were widely believed to be a major driver of heart disease in the Western world to due high consumption of meat and dairy. Scientists claimed that all saturated fats increase levels of LDL (“bad”) cholesterol in your body, which can clog arteries and reduce or block blood flow to the heart.

However, there is some disagreement among scientists on the topic of saturated fats today. Firstly, health experts recognize that there is not one single type of saturated fat. Saturated fats can vary in chemical structure depending on the length of their fatty acid chains (ranging from short to medium, long, or very long), which all have different effects on our health. In general, the shorter chain saturated fatty acids have the largest effect on LDL (“bad”) cholesterol levels. However, these same short chain fatty acids can also increase HDL (“good”) cholesterol with the overall effect of raising total cholesterol levels. So, if you are watching your overall levels of cholesterol, it might be a good idea to limit your intake of things like dairy, fatty cuts of meat and tropical oils (note: palm oil, a type of tropical oil, is found in many packaged foods).

Secondly, the over-reliance on saturated fats as the main contributor to heart disease has distracted from the risks posed by other foods such as sugar, refined carbohydrates, and hydrogenated vegetable oils, which have been strongly linked to obesity and diabetes. Finally, more recent studies have looked into the potential health benefits of foods high in saturated fats, namely coconut oil, and observed positive health effects in study participants.

It is worth mentioning that while saturated fats may not be as unhealthy as previously thought, they are still not the healthiest type of dietary fat available to us. Unsaturated fats, particularly those containing omega-3 fatty acids, are the best types of fats to consume. These can be found in things like olives, almonds, walnuts, chia seeds, hemp seeds, flax seeds, avocados, fatty fish (salmon, mackerel, tuna) and tofu. Omega-3 fatty acids have been proven to reduce the risk of heart disease, prevent inflammation and improve brain health. If you do not get enough of these foods from your diet, consider taking an omega-3 supplement for optimal health.

Different Types of Saturated Fats

Below, we will discuss how the most common food sources of saturated facts may affect your health.

Dairy

A large portion of dairy fat is saturated fat, although full-fat dairy products such as butter, ghee, cheese, yogurt and milk also contain moderate levels of unsaturated fats. Small amounts of trans fats are also formed by bacteria in the stomachs of ruminants such as cows, sheep and goats, which make up 3-7% of the total fat in dairy products. While it is best to limit your intake of foods that contain trans fats, these natural forms of trans fats are likely the lesser evil compared to artificial trans fats found in hydrogenated vegetable oils (used in restaurants).

Ensure that you are choosing grass-fed dairy products as much as possible. Grass-fed animals are much healthier compared to grain-fed animals, and as a result, their meat and dairy products contain more nutrients. Grass-fed beef and dairy have been shown to contain higher levels of healthy unsaturated fats and omega-3 fatty acids and slightly less saturated fats. They also contain higher levels of Vitamin K2, which has been associated with improved artery health. Most people have never heard of Vitamin K, let alone think about consuming the right amount of it. This essential nutrient is extremely important for maintaining optimal heart health. It can also be found in leafy greens and egg yolks. Overall, the fat content in grass-fed dairy products won’t increase your risk of cardiovascular health and its unique nutrient profile may actually result in positive health effects.

Meat

All animal meat contains some amount of saturated fats. Meats containing the highest amounts of saturated fats include fatty cuts of beef, pork, lamb, dark poultry meat (from legs and thighs) and poultry skin. Once again, you are better off choosing grass-fed, free-range and farm-raised cuts of meat to ensure the highest quality and most nutrients. While the fat on these cuts of meat isn’t necessarily unhealthy, you are better off buying lean cuts and opting for other sources of healthy fats such as olive oil, avocado, salmon, nuts and seeds.

Egg Yolks

Egg yolks are one of the most nutrient-dense foods on the planet, containing all essential nutrients except for Vitamin C. Egg yolks are also the main source of fat in eggs, and contain both saturated and unsaturated fats. Due to the host of nutrients that you get from eating eggs, there is no need to omit them from your diet due to their saturated fat content. Once again, be sure to choose eggs that come from free-range, pasture-raised chickens. You can notice the signs of a high-quality egg such as a clean, uncracked shell and a thick, gelatinous yolk that is a vibrant orange colour and sits high.

Tropical Oils

Finally, saturated fats can be found in some plant foods such as tropical oils. These include coconut oil, MCT oil, palm kernel oil and palm oil. Like all fats, these oils contain various types of fatty acids, but are exceptionally high in saturated fats (as much as 92% of the total fat in coconuts is saturated fat). That said, the saturated fats found in these oils will not increase your risk for cardiovascular disease. In fact, extra virgin coconut oil has been linked to improved heart health because it contains medium chain triglycerides (MCTs) which raise levels of HDL (“good”) cholesterol. MCTs are absorbed directly into the blood and immediately transported to the liver to be converted into ketones, which our bodies can use as long-lasting fuel. This is why low carb and keto dieters are fans of MCT oil, because it can help them get into ketosis faster. Consuming MCT oil as part of a low carb diet can also help manage weight and type 2 diabetes, which can lower your risk for heart disease. When choosing coconut oil, be sure to buy extra virgin or virgin coconut oil as this indicates minimal refining and processing, which can strip the product of nutrients. We love Wild Tusker Organic Virgin Coconut Oil available in three sizes, including a new beauty size!

Palm kernel oil and palm oil are also safe to consume; however, production of these oils continues to be a major contributor to deforestation of the world’s rainforests. Although this is a topic for another article, always be sure to choose foods that are not only good for you, but also for our planet. Grass-fed animal products are another smart choice you can make for the environment and your body.

Healthy Low Carb High Fat Products

If this article has inspired you to make better choices about the types of fats you consume, check out some of our recommendations below!

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Understanding some of the most common low carb dieting myths

Debunking Low Carb Diet Myths

Myths About Low Carb Diets – Debunked!

Learn the truth behind common misconceptions about what it’s like to be on a low carb diet.

Disclaimer: The information in this article is not medical advice. A low carb diet may not be suitable for you. Consult your health care provider before making any changes to your lifestyle or use at your own risk.

Like any diet that becomes widely popular, myths start to circulate in social groups and in the media that throw off people’s perceptions about that diet and increase skepticism. The low carb diet is no exception to this, and that is why we are here to challenge some of the most common myths and answer your questions about the low carb diet. Whether you are considering a low carb diet for yourself or have heard some of these myths and want some clarification, keep reading.

Myth #1: The Low Carb Diet Is A Fad

Although the low carb diet and the ketogenic diet, in particular, have recently become very popular, they have been around for decades. The Atkins diet, introduced in 1972, emphasized eating a diet that is low in carbs and high in fat for weight loss. With widespread success, many people still follow the Atkins diet to this day.

Fad diets tend to promote dramatic, short-term weight loss. They are usually not healthy methods of dieting and don’t result in long-term weight loss or keeping the weight off. See our article, “Keto Pill Scams – Don’t Be Fooled” to learn more. In contrast, low carb diets aren’t always just about weight loss. Low carb diets are also advised for people coping with neurological diseases and metabolic conditions such as diabetes and prediabetes. An added benefit of low carb diets is that people tend to lose weight, although the main goal of choosing this type of diet can be health-related for some people. In addition, a low carb diet can teach people more disciplined eating, how to track macronutrients and make more informed choices about the food they consume, all of which can contribute to healthier habits that promote long-term weight loss and sustainable eating.

Myth #2: You Must Go into Ketosis

To achieve the fat-burning metabolic state known as ketosis, your body must produce a certain amount of ketones, which are an alternative fuel source to glucose. Ketones are naturally produced while we sleep, but in small amounts. You can also achieve ketosis by fasting for a certain amount of time, usually at least 12 hours. Ketones allow our bodies to continue functioning while we are not consuming food, and everyone produces them in some amount, not just those on a ketogenic diet. See our article on Alternate Day Fasting.

However, you can also consume a diet high in fat and low in carbohydrates to get into ketosis fast. In order to do this, one must consume less than 10% of their daily calories from carbohydrates, and the majority from fat. The benefits of being in ketosis include weight loss, lower blood sugar levels and reduced seizures in people with epilepsy.

With all of that said, many people still practice low carb diets without going into ketosis. This may involve eating between 15%-30% of your daily calories from carbohydrates. There are still lots of health benefits associated with these types of low carb eating, especially for those who are used to eating a diet that is normally very high in carbohydrates. A reduction from their regular consumption of carbohydrates can still lead to weight loss and improved blood sugar control. However, for certain medical conditions, achieving ketosis may be necessary. 

Myth #3: Most of The Weight Lost is Water Weight 

Within the first week or two of starting a low carb diet, many people lose a lot of water weight. This occurs because when we restrict our intake of carbohydrates, the body draws upon stores of glycogen (long chains of glucose molecules) in the muscles for energy. Glycogen tends to be stored along with water molecules, making it responsible for water retention. However, when glycogen stores are depleted, our water levels also fall.

But the weight loss doesn’t stop there. After the initial water weight is lost, the real weight loss can begin. Although this stage of weight loss will take longer and requires diet consistency, the weight lost during this time won’t be regained as easily. If you were to stop a low carb diet after losing just the water weight, you would likely gain it all back as you resume a moderate/high carb diet.

Myth #4: Low Carb Diets Are Bad for Heart Health 

This myth is based on a misconception about low carb diets. Many people think that a low carb or ketogenic diets are synonymous with carnivorous diets and assume they can indulge in all of the meat, bacon and butter they want! Eating this way is not only the wrong way to approach a low carb diet but can also be quite dangerous for your health. So yes, if this is how you picture a low carb diet, then it’s terrible for your heart health.

However, a low carb diet done properly should only involve moderate and clean protein intake (20-40%). The rest of the diet should be focused around non-starchy vegetables and healthy fats. It is important to choose the right kind of fats on a low carb diet, because the wrong kinds can compromise heart heath. In particular, saturated fats from animal products (think butter, cheese and fatty cuts of meat) as well as refined vegetable oils (canola oil, sunflower oil, soybean oil and peanut oil) should be avoided on a low carb diet despite the fact that they are technically compliant. These types of fats have been shown to constrict blood vessels and arteries, and contribute to inflammation, all of which can increase your risk of heart disease. The saturated fats found in coconut oil, however, are a great choice for low carb cooking and will not compromise heart health. MCT oil (derived from coconuts) is also widely popular among low carb dieters, because it is quickly and easily converted into ketones to help you get into ketosis faster.

Myth #5: Low Carb Diets Limit Your Intake of Fibre

Building on our answer to the previous myth, a low carb diet should still leave room for lots of fibrous veggies! Some people may be confused about this, since fibre is a type of carbohydrate. However, fibre does not spike blood sugar levels nor cause fat storage. In fact, fibre actually helps regulate blood sugar levels and keeps us full, so we don’t overeat.

If you follow a low carb diet, you should be concerned with “net carbs”. These can be calculated by taking the total number of carbohydrates in a given food and subtracting the amount of fibre and sugar alcohols (also not processed by the body like sugar). The remaining amount of carbohydrates is the net carb amount. The net carbs should be comprised of sugars and starches, which do affect blood sugar levels and weight gain, and you should ideally limit these.

Myth #6: Your Brain Needs Carbs to Function 

Normally, your brain functions by using glucose from the body, since it does not have its own fuel stores. That said, the brain is also capable of functioning while using ketones as energy. Certain parts of the brain cannot use any other fuel besides glucose; however, thanks to a process called gluconeogenesis, the liver can produce enough glucose from proteins and fats for these parts to function. This myth also rings false due to the fact that some people require a low carb diet in order for their brains to function normally, as in the case of epilepsy.

You might also be surprised to learn that many people actually report better cognitive function while in ketosis! Although at first, a sudden restriction of dietary carbohydrates can cause symptoms such as brain fog, headaches, sleep disturbances and fatigue, these usually clear up around the second week. Consuming a diet high in carbs and sugar causes the brain to become dependent on these “quick fixes.” Glucose is processed very rapidly by the body and the brain, meaning that near constant replenishment is required. In addition, when we consume things like sugar and carbohydrates, the reward centres of the brain are flooded with dopamine (the pleasure hormone) which leads to sugar addictions. As some of us may know all too well, when our blood sugar gets low, we can become quite irritable, tired, dizzy, nervous or anxious.

Breaking free from sugar addictions is one of the many benefits of a low carb diet that can affect our mental health. In addition, since ketones are not burned as quickly as glucose, they are a much more efficient fuel source for our brains. This can help stabilize hormones and neurotransmitter activity in the brain responsible for stress levels, appetite and our moods in general. People on low carb high fat diets also commonly report improvements in memory, mental clarity and concentration. Some studies have also shown that a ketogenic diet can help reduce inflammation which is important for reversing brain aging and psychiatric disorders.

Myth #7: Low Carb Diets Are Hard to Stick To 

This one is completely subjective! While it is true that low carb diets may not be suitable for everyone, some people successfully follow these diets for months, years or even the majority of their lives (if medically necessary).

With that said, some things that might deter people from sticking to a low carb diet include:

  1. The Keto Flu.

Some people might not make it past the initial transition into ketosis or have a hard time restricting their carbs. This is not due to willpower, but rather the physiological changes (known as the “Keto Flu”) that come with restricting your carb intake which can be quite burdensome. Many people can suffer from headaches, cravings, nausea, sleeplessness, constipation, diarrhea and fatigue when they cut carbs suddenly.

One remedy for this is to reduce your carb intake more gradually until you reach your desired intake. This will make the symptoms less intense; however, they will persist longer. If you prefer to cut carbs all at once and face the Keto Flu head-on, just remember that there is a light at the end of the (approximately two week-long) tunnel!

  1. Tracking your macronutrients.

A low carb or ketogenic diet requires a lot of psychological adjustment as well. Not only do you need to educate yourself on what you can and can’t eat, but you will also find yourself obsessively writing down what you ate and calculating your macronutrients, at least until you get into the swing of things. Once you become more familiar with low carb or keto-friendly foods and recipes, it might be possible to carry on throughout your day without looking at diet tracker apps or busting out your meal journal. That said, you might require a quick calculation every now and then since we tend not to eat the same thing every single day.

  1. Restrictions.

As with any restrictive diet, it may not be ideal for some people to follow a low carb diet for a long time or consistently. One common issue is finding the right foods at restaurants, family gatherings or other social events. Although many restaurants offer low carb menu options these days or make it easy to make modifications, some people still like to enjoy themselves fully from time to time! And this is perfectly fine; no one is going to beat you up for having a cheat day.

  1. Cost.

While some people may prioritize their health at any cost, a low carb or ketogenic diet can get pretty pricey. Good quality cooking oils, fresh cuts of (preferably grass-fed) meat, cheeses, nuts and keto-friendly pantry products can come with higher price tags – especially when compared to refined, packaged and processed foods.

That said, there are some ways to save on low carb and keto-friendly foods. For example, you can buy produce when it’s in season, as prices tend to be cheaper and quality tends to be better! You can also ask your butcher or deli counter about the cheaper cuts of meat available (skip the Rib Eye steak). It may be helpful to buy produce and meat in bulk and freeze whatever you don’t use immediately. And finally, if it’s not in your budget, skip the fancy packaged low carb products and stick to whole foods and homemade goods.

Some things you shouldn’t cheap out on is buying Grass-Fed and Free-Range meat and meat by-products, as these are the healthiest and most sustainable choices. They tend to contain more omega-3 fatty acids and nutrients than the regular options and fewer harmful chemicals. The same goes for Organic produce, although not everything you buy has to be Organic. For example, fruits and vegetables that have outer peels are probably fine to purchase non-Organic. However, things like leafy greens and berries should be Organic as these foods tend to be the most contaminated with non-Organic farming practices. See our article, “Grain vs Grass Fed Beef – What’s the Difference?”

So… Are The Myths Debunked?

We’d like to say yes. But it’s really up to your discretion! Whether or not you have determined if a low carb diet is something you would like to try after reading this article, we hope that we have at least answered some of your burning questions and cleared up the most common misconceptions surrounding low carb diets. It is always important to do some research before starting a new diet or lifestyle change and to speak with your doctor to discuss any underlying health conditions that may affect your success on a low carb diet.

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Staying fit will help physical & mental challenges of being in quarantine.

Physical & Mental Quarantine Challenges

How to Beat Quarantine – Physically & Mentally

See our tips for staying on top of your health and weight loss goals while managing the challenges of staying at home virtually 24/7.

Disclaimer: The information in this article is not intended to replace personalized medical advice. A low carb diet may not be suitable for you. Consult your health care provider before making any changes to your lifestyle or use this information at your own risk.

The new normal has posed a number of challenges and changes to our lives – including the ability to stay on top of our health and wellness goals. While spending more time at home can induce cravings, overeating and a lack of exercise, it is more important now than ever to take care of our health. Learn how to beat the “Quarantine 15” in this article with our tips for how to maintain a healthy lifestyle during increased periods of time spent at home.

  1. Create a daily routine.

Without the regular structure of work, school and other activities, we can easily fall out of a routine. That said, as humans, we are creatures of habit and our bodies thrive when we eat and sleep at the same times every day. Doing this can keep your body running efficiently by promoting a healthy hormonal balance, optimal metabolism, and manageable hunger levels. Try setting specific times of day for breakfast, lunch, dinner and snacks and do your best to rise and sleep around the same time every day, too. Avoid straying from your schedule by more than an hour each day in order to ensure your body gets used to the same routine. Consistency will help “train” your brain to recognize mealtimes and release the appropriate hunger hormones at the same time each day, which will help you avoid mindless grazing in the kitchen. Getting good sleep every night will also keep you feeling energized instead of reaching for snacks for more fuel throughout the day.

  1. Take up new hobbies.

Maybe you’ve always wanted to learn a new language, knit your own sweater or start a social media page for your dog! Quarantine is the perfect time to create new hobbies and take advantage of more downtime spent at home. Plus, finding things to do when you’re bored can help stave off food cravings and might even spark the beginning of something great in your life! Whether these hobbies turn into a new side business or passion project, or just allow you to keep your mind off of snacking, you’ll feel a lot better about doing something else with your time besides eating. Giving our minds new challenges is also a great way to stay on top of our mental health, which can also suffer during these challenging times. Be sure to include methods for stress management into your daily or weekly routine if you are struggling with mental health and reach out to loved ones or professionals if you are feeling very low. Mental health also plays a big role in our physical well-being and ability to achieve our goals, so prioritize it above all else!

  1. Exercise regularly.

Although the gyms might be closed, there are tons of other ways to stay active at home! For example, there are loads of workout videos on YouTube that you can follow along right from your living room or studio. Something else that doesn’t cost a penny is getting outside as much as possible for a walk, jog or run! Being in nature is a great way to relieve mental stress and keep your body in great physical shape. Try taking different routes and exploring new areas of your neighbourhood to keep things interesting or driving to another part of town to see some completely new sights! You can also try different types of at home workouts such as yoga, pilates, Tai Chi, or dance routines designed to make you sweat.

If you are open to investing more in physical activities, you can also buy things like a treadmill or elliptical machine, dumbbells, weighted bracelets and anklets, jump ropes and resistance bands. These will take your home workouts up a notch and are a great way to still get a lot of the same benefits as you would at the gym! Or even simply buying new workout clothes, running shoes and a great pair of headphones can motivate you to get moving more often!

  1. Try intermittent fasting.

If you’re finding it challenging to manage weight while stuck inside, one tip for weight loss that is relatively easy to do and doesn’t require any changes to your diet is intermittent fasting. With this eating technique, you would typically skip breakfast and make sure you stop eating at a certain time every day before bed. This leaves you with a shortened eating window (usually 6-10 hours) and allows your body more time to burn through excess stores of fat while you fast. During your eating window, you can eat as much as you like – the important thing is just the timing! You don’t have to follow any specific dietary rules, but ideally you should focus on eating nutrient-dense foods to ensure your body is getting everything it needs to function during this limited time frame. Some of these foods may include fruits, vegetables, eggs, beans, nuts and seeds, lean meat and fish, and healthy fats (coconut oil, olive oil, avocado oil, etc.).

When we fast, our bodies go into ketosis, an alternative metabolic state whereby the body uses fat as fuel instead of glucose from carbohydrates. Although it takes a while for your body to become optimally adapted to this fat-burning state, with enough consistency, you should see improvements in your body weight, cholesterol levels and blood glucose levels. Some people even report better physical endurance and improved sleep while practising intermittent fasting! And of course, one of the main benefits of intermittent fasting is appetite control. Since you are limited to eating during certain hours (and if you stick to that schedule!), there is less opportunity for excessive snacking. Plus, as the body gets used to this new pattern of eating, you may actually find that you are less peckish and have a lower appetite overall.

  1. Stock your kitchen with healthy options.

While you can’t ensure you won’t feel like snacking from time to time, you can make sure that you at least have some healthy options available. Here are our suggestions for convenient, healthy snacks to have on deck at all times:

In general, try to choose snacks that are high in fat or protein as these will keep you full for long periods of time and provide you with energy. If you are just a little hungry, grab something high in fat such as half an avocado, a handful of nuts, a few slices of cheese or a keto-friendly nutrition bar. If you feel very hungry between meals, you are probably lacking in protein! Protein gets broken down by our bodies slowly, so it provides long lasting satiation. Try snacking on beef jerky, Greek yogurt, canned tuna or salmon, some cooked chicken or turkey, or hard-boiled eggs. Or, have a protein bar or protein shake.

  1. Eat enough fibre.

Fibre helps keep us full for long periods of time and regulates our blood sugar levels so we don’t experience energy crashes that cause us to crave sugar. Load up on fibre during meals so you feel less hungry in between. If you feel hungry at the end of a big meal, chances are you didn’t include enough fibre.

Fruits and vegetables are some of the best sources of fibre, as well as other important vitamins and minerals that improve our immune systems! Some low carb fruits include blueberries, strawberries, blackberries, raspberries, cherries, watermelon, cantaloupe and honeydew melon. Non-starchy vegetables, such as leafy greens, broccoli, celery, cucumber and cauliflower, are also safe for low carb diets and rich in fibre.

Another way to incorporate more fibre into your diet is with natural fibre supplements like oat fibre, psyllium husk powder, flaxseed meal and ground chia seeds; they can be sprinkled over just about anything for a boost of fibre and nutrients that will keep you satiated (skip pills and powders from the drug store!). Plus, they are low in carbs and safe for keto dieters.

  1. Hydrate instead of satiate!

You’ve probably heard before that our brains can sometimes confuse hunger with thirst. This is definitely important to keep in mind to avoid overeating. Aim to drink 2-3L of water a day if you are a woman, and 3-4L if you are a man. If you feel peckish at any point during the day, try drinking a glass of water and waiting 20-30 minutes to see if you are still feeling hungry. If so, grab one of the healthy snack options we mentioned in tip #5! If not, problem solved! Plus, hydration is key for healthy cells, proper metabolism, and better sleep, cognition and moods.

When you feel like snacking, you can also try drinking your favourite tea with a few drops of a natural sweetener. This can help satisfy your cravings without costing you as many calories as a solid food snack. Plus, many teas have additional health benefits besides boosting hydration such as improving digestion, increasing relaxation and providing antioxidants that can boost the immune system. Green and herbal teas tend to have the most benefits, while fruit-flavoured teas can mimic the same flavours as some of your favourite sweets! Ginger tea is also a great option when you want to stave off cravings because it suppresses appetite. For something a bit more substantial, you can also make a low carb hot chocolate or tasty coffee beverage. See our article on the best low carb tea and coffee beverages!

Stay Connected – and Stay Safe!

We’re all finding it tough to manage our health during testing times, but we hope that this article provided you with some useful tips to get back and stay on track. Stay safe by minimizing your exposure to high risk areas and prioritize your health in case you do come in contact with contagions.

If you would like to share your thoughts or experiences, or connect with our low carb community, join our Facebook page or follow us on Instagram! We’d also love to hear your thoughts directly via Google Reviews.

Also, be sure to subscribe to our Weekly Newsletters for updates on the latest keto news and low-carb and sugar-free product sales!

Holiday meals modified to be low carb and keto compliant.

Low Carb Holiday Meal Ideas

Low Carb Holiday Menu Mods

Learn how to cook holiday-inspired low carb food and the best tips for modifying mashed potatoes, gravy and more!

Disclaimer: The information in this article is not intended to replace personalized medical advice. A low carb diet may not be suitable for you. Consult your health care provider before making any changes to your lifestyle or use this information at your own risk.

The holidays can be a tricky time for low carb dieters. While you could settle for a plateful of turkey and Brussels sprouts, there are other ways to enjoy some of your favourite holiday classics – the low carb way.

In this article, we share our suggestions that can turn staple holiday foods into low carb and keto-friendly dishes that will wow everyone at the dinner table! Whether you have family members sharing the low carb journey with you, or you just want to give yourself some satisfying options, don’t miss out on these recipes and tips.

Below are some food roadblocks you might hit during the holidays and how you can overcome them with simple recipes and tips. Happy Holidays and happy cooking!

Mashed “Potatoes”

Who doesn’t love smooth, creamy mashed potatoes? Everything you need to make mashed potatoes is low carb-friendly except, of course, for the potatoes. Luckily, there are some simple swaps you can make to totally dupe this holiday classic. Some low carb alternatives to mashed potatoes include:

  • Cauliflower: 3g net carbs per cup
  • Celery root (AKA celeriac): 7g net carbs per cup
  • Turnips: 5g net carbs per cup
  • Daikon radish: 9g net carbs per radish (about 7” long)

To take these mashed “potatoes” up a notch, you’ll need a few more things:

  • Heavy cream, sour cream or cream cheese (or plant-based alternative)
  • Butter or plant-based alternative
  • Sea salt
  • Garlic (optional)
  • Cheese (optional)
  • Herbs such as chives and parsley (optional)
  • Black pepper

To make basic mashed “potatoes” simply boil your low carb vegetable of choice until they are easy to poke with a fork. Then, strain and add the heavy cream, sour cream or cream cheese, depending on the consistency you want (heavy cream will yield a thinner mixture, while cream cheese will yield a thicker). Add a couple table spoons of grass-fed butter or plant-based alternative and sea salt. Mash everything together until it forms a nice, even consistency. Finish with chopped herbs and ground black pepper.

For garlic mashed “potatoes”, you can follow the same steps as before, but in addition, add roasted garlic cloves. Roasted garlic has a more subtle garlic flavour and the roasting process will make the garlic cloves easy to mash along with the other ingredients. Cut whole garlic heads lengthwise (so you get a crosshatch of the cloves) and bake in the oven for about 40 minutes at 400 degrees Fahrenheit. Once roasted, add the garlic to your “potato” mixture and combine everything evenly (or leave it chunky, if you don’t mind bursts of garlic flavour).

Another way to make garlic mashed “potatoes” involves simmering minced garlic with heavy cream (or half and half) in a saucepan. You can add this garlic-cream mixture to the cooked “potatoes” along with some sea salt, black pepper, and herbs and combine evenly. But if either of these methods add too many steps to your already busy holiday dinner preparation, try simply sprinkling our favourite Garlic Mashed Potato Seasoning from The Garlic Box over plain and simple mashed “potatoes”! This premium garlic seasoning is made with non-GMO, pesticide-free, non-irradiated garlic grown in Ontario. You could also add it to roasted vegetables, your holiday roast – really anything!

Finally, you can also finish your regular or garlic mashed “potatoes” with some cheese! Transfer the mashed “potatoes” to a baking dish and sprinkle a couple handfuls of shredded cheese over the top to crisp up in the oven for 10-15 minutes. The cheese adds yet another layer of flavour and makes the dish more keto-friendly since it increases the fat content. Yum!

For more on this topic, check out the article we wrote about low carb potato substitutes here!

Low Carb Gravy

Gravy is great with just about everything! But several spoonful’s of gravy can rack up your carb count due to the traditionally high carb thickeners used to make gravy. Luckily, there are lots of low carb thickening agents you can use instead of flour to make a scrumptious gravy. For example, you could use almond or coconut flour, if you already have these on hand. Blanched almond flour (which has very little flavour) or a mixture of almond and coconut flour will likely yield the best texture. However, these might not make for the best consistency when it comes to gravy (they can be used in other sauces and soups, though).

Some other options that will more closely mimic the effects of wheat flour include xanthan gum or konjac flour. Both of these thickeners contain zero net carbs, are low in calories and made from natural ingredients. Xanthan gum is also a good source of dietary fibre (we could all use a little digestive aid around the holidays)! Konjac flour, also known as glucomannan, comes from the root of the konjac plant, which can also be made into pasta and rice substitutes. If using konjac flour, be sure to mix it with a little bit of liquid (cold water, stock or wine) before adding it to your pan drippings to make gravy (this will ensure it combines more evenly).

Learn more about making low carb gravy and other sauces. You can also find low carb gravy mixes on our website.

Stuffing

Another turkey feast classic that you just can’t pass up around the holidays is stuffing! Luckily, you don’t have to. There are several options when it comes to low carb bread that can be used in place of traditional bread to still make a great stuffing. However, since most low carb and keto-friendly breads are made with an alternative to wheat flour, they may not absorb moisture the same way that day-old traditional bread does when stuffed inside a giant bird dripping with juices! So, we recommend making more of a “dressing” which is like a stuffing but baked separately in a casserole dish. This also makes it super easy and non-dependent on getting the stuffing ready the same time as the roast.

To make your low carb stuffing, start by crumbling your low carb bread into small pieces. Place these on a baking tray, drizzle with a bit of olive oil and let them toast up a bit in the oven (approximately 5-10 minutes). Pull them out when they look golden brown.

In the meantime, prepare the rest of the ingredients. Sauté chopped vegetables (celery, green onions, leeks, fennel, mushrooms and turnips are all good options) in olive oil for a couple minutes to bring out their flavours. In a large bowl, combine the sautéed vegetables with a couple tablespoons of melted butter, ½ cup of chicken broth, fresh herbs (i.e. rosemary, sage, thyme, etc.), salt, and pepper. Fold in the toasty low carb bread bits and make sure everything is combined well. Transfer to a greased baking dish and cook covered for 30 minutes at 350 degrees Fahrenheit. Remove the foil and cook for another 10-20 minutes, or until the bread looks crisp on top.

There are other ways you can make your stuffing more keto-friendly, as well! You could substitute cauliflower instead of low carb bread (like they did in this recipe) or add sausage, pork rinds, nuts, or really anything else that seems fitting!

Cranberry Sauce 

Cranberries contain very little natural sugar (hence why biting into a raw cranberry will leave you with a funny look on your face!). This is why they are typically cooked and sweetened to make the holiday classic, cranberry sauce. You could skip this element in your low carb holiday feast, but it just wouldn’t be the same! We found a keto-friendly cranberry sauce recipe (check it out here) that you can make instead.

Dinner Rolls

A warm basket of dinner rolls makes any dinner feel more like a feast! Here are some of our favourite low carb dinner roll and bun substitutes:

Keto-friendly dinner rolls are also easy to make at home, and you can add your own custom flavours to make them a little more exciting. Check out some of these recipes below:

Dessert

Low carb and keto-friendly desserts can still be super indulgent and enjoyable. Plus, sugar isn’t good for anyone so a few sugar-free options at the dessert table never hurt!

Pumpkin Pie

Yes, pumpkin pie can still remain a holiday tradition without forgoing the most important ingredient – pumpkin! One cup of pumpkin puree contains just 9g net carbs. Most recipes call for about 1.5-2 cups of pumpkin puree. So, eating a (single) reasonably sized slice of pumpkin pie should still keep you within your carb limit for the day – and if not, it’s the holidays, allow yourself some leeway!

Check out this recipe for low carb pumpkin pie, featuring a simple crust made from just almond flour, Powdered Swerve Sweetener and coconut oil! You can find these and others in our baking ingredients catalog.

If you aren’t much of a pie-baker, but still love the taste of pumpkin around the holidays, check out this recipe for Pumpkin Pie and Goat Cheese Mousse – creamy, decadent, and still just as impressive as a homemade pie!

Cheesecake

This one is a little more keto-friendly, since it does not require any starches or fruits by nature. That said, we found a great holiday-themed keto cheesecake recipe with cranberry and citrus flavours, check it out here! These fruits are both low in carbs and still evoke the holiday spirit.

Since cheesecake is so versatile and works well for low carb and keto diets, here are a few more recipes with different holiday-inspired flavour combinations:

Drinks

We had to cap this low carb holiday menu off with some keto-friendly eggnog! Does anyone actually drink eggnog? We aren’t sure, but we do know that keto eggnog is delicious! Check out this recipe for Super Creamy Keto Eggnog. You can keep things family-friendly or add a splash of dark rum for boozy eggnog! For this recipe, you’ll need eggs, almond milk, heavy cream, a granulated sweetener, vanilla, and some holiday spices! You can also customize this recipe by adding a flavoured sugar-free syrup. Some of our recommendations include this all-natural Pumpkin Spice Liquid Stevia Sweetener, Butter Rum Organic Stevia Drops or even Eggnog Organic Stevia Drops (because why not take it up a notch?)!

Get Cooking!

We hope this article helped make your low-carb holiday season a bit easier – even if you take away just one of our suggestions!

Have a comment or low-carb recipe of your own? Share your thoughts on our Facebook page or tag us on Instagram! We’d also love to hear your feedback on a Google Review. Also, be sure to subscribe to our weekly newsletter for the most up-to-date keto and low-carb news, products and sales!

Sugar-Free Chocolate from Lily’s Sweets

Where to Buy Sugar-Free Chocolate from Lily’s Sweets

Lily’s Sweets offers a line of no sugar added, botanically sweetened chocolates that are perfect for snacking, baking and sharing!

Disclaimer: The information in this article is not intended to replace personalized medical advice. A low carb diet may not be suitable for you. Consult your health care provider before making any changes to your lifestyle or use this information at your own risk.

Lily’s Sweets is a line of premium no sugar added chocolate bars and baking chips. They have been trailblazers in the low carb and keto communities, providing delicious chocolate that will not count towards your net carbs, won’t spike your blood sugar levels – and won’t leave you dissatisfied, either!

Learn more about the brand behind these revolutionary low carb sweets and explore the range of their crave-worthy and decadent flavours of sugar-free chocolate in this article. Plus, stay tuned for two special offers on Lily’s products, exclusively available to our blog readers!

How it All Started

In 2003, the founder of Lily’s Sweets, Cynthia Tice, made the life-changing decision to quit sugar for good. But one thing she just couldn’t get around was chocolate! So, after a few years of experimenting with different recipes and ingredients, she created her own premium chocolates that didn’t contain any sugar. And thus, Lily’s Sweets was born!

Why Kick Out Sugar?

Sugar is arguably the most addictive – legal – substance available to us. When we look at some of the deadliest diseases in North America, high sugar diets are at the root cause of many of them. Everything from cardiovascular disease to diabetes (and its long list of related complications) and Alzheimer’s disease are exacerbated by our extremely sugar-y Western diets.

We aren’t always to blame for our sugar addictions; sugar can be found in practically anything and everything in our grocery stores, and its highly addictive nature leaves us wanting more and more. Whether you are buying bread, soup, salad dressing, pasta sauce, yogurt, breakfast cereal, bottled beverages, condiments and even “nutrition” bars, sugar is probably lurking somewhere in the ingredients.  This is because food manufacturers and marketers know that sugar makes things taste good and makes us crave more of the foods that it’s in. So, really, it’s just a cheap and effective sales tactic.

But over the past few decades, science and medical fields have started to publish the negative effects that sugar has on our bodies. Sugar provides a quick fuel source for our bodies, and especially our brains. But this means that we need a lot of it to carry out our entire days running on just sugar (and other carbs). Consuming high amounts of sugar means that our bodies are constantly experiencing spikes and crashes of energy, which can take a toll on how well our organs function and things like our mood and mental health. Imagine going on a long road trip in a car that had to be fueled every 30 minutes to an hour (this is about how long the effects of sugar last in our bodies) – you would waste quite a bit of time at the gas pump!

What’s more is that, in large amounts, sugar is actually toxic to our bodies. Excess sugar in the blood stream causes serious damage to our organs and cells. For example, people with diabetes (who struggle with excess blood sugar) are more prone to cardiovascular disease, infections (especially in the limbs), kidney failure, vision problems, hearing impairment, nerve damage in the brain, Alzheimer’s disease, skin conditions and more. Plus, sugar-y foods that are highly processed are replacing other foods in our diets which provide real nutrients, such as healthy fats, protein, vitamins and minerals. The combined effects of all of this over a lifetime is why we see such a high prevalence of obesity, heart disease, diabetes and other chronic diseases in our society.

Lily’s Chocolate’s decision to kick sugar, at least highly refined forms of sugar, is one that will benefit you. Think of your health as an investment in your future. Besides, there are natural compounds that taste sweet but do not spike our blood sugar levels or compromise our body’s ability to function. It’s almost a no brainer to make the switch to natural sweeteners. Some examples include stevia, erythritol (derived from fermented fruits and vegetables), xylitol (derived from birch trees), and monk fruit extract. Learn about all the different variations of natural sweeteners from our article, “Keto Sweeteners”. The Low Carb Grocery carries pure varieties of these natural sweeteners, as well as many products made with natural sweeteners, Lily’s Sweets being one of them!

What Sets Lily’s Apart

There are lots of sugar-free, keto-friendly chocolates available on the market today – but not all of them are made the same as Lily’s! Not only can you feel good knowing that Lily’s chocolates do not contain any sugar, but they are also made from non-GMO, gluten-free and Fair-Trade certified ingredients. The makers behind Lily’s chocolates are experts in health and wellness, and chocolate lovers at heart! They are dedicated to spreading deliciousness and goodness by donating a portion of their proceeds from sugar-free chocolates to non-profit organizations that help fund worthy causes, such as the fight against childhood cancer and other life-threatening diseases.

Cutting out refined sugars and processed ingredients wasn’t the only thing Lily’s wanted to do with their chocolates. They pushed the boundaries of the sweets category by also adding inulin, a type of dietary fibre, to their chocolates! Each serving of Lily’s chocolate bars contains more than 10g of fibre (varies by flavour). Now you can enjoy the rich, delicious taste of premium chocolate, kick-out sugar, get a good dose of fibre to help support your digestion, regulate your blood sugar levels and keep you feeling satiated!

Explore our selection Lily’s unique and decadent chocolate treats below. Plus, check out Lily’s website and Instagram page for tons of creative recipe inspiration using Lily’s chocolates!

Enjoy sugar-free chocolate bars in classic flavours and ones you’ve never imagined before:

 

Plus, enjoy guilt-free snacking with these sweet treats:

 

And get baking with Lily’s baking chips in the following varieties:

 

 

Stay Connected

Lily’s Sweets helps us feel more confident when we eat chocolate – especially when we eat it every day! And right now, we’re offering an exclusive blog-reader discount of 10% off your order of Lily’s chocolates!

To redeem, apply code W8HAD in our shopping cart at checkout. Limit 1 per customer. Promotion may end without notice and/or while promotional quantities last.

No substitutions or rain-checks, please. Valid until 2021-06-30.

Also, if you would like to share your thoughts or experiences with our low carb community, don’t forget to head over to our Facebook and Instagram pages. We also love to hear your feedback via Google Reviews, so please take a moment to share your experience with us there. We also offer a free weekly newsletter, where you can find Canada’s best selection of low-carb and sugar-free products on sale!

Anthony’s Goods low carb cooking products.

Low Carb Cooking with Anthony’s Goods

Anthony’s Goods: Low Carb Baking and Cooking Recipes

These premium baking and cooking ingredients make preparing healthy, delicious low carb recipes at home a breeze! 

Disclaimer: The information in this article is not intended to replace personalized medical advice. A low carb diet may not be suitable for you. Consult your health care provider before making any changes to your lifestyle or use this information at your own risk.

Low carb home cooking and baking can be a big part of your life, and making your own food is one of the best ways to ensure that your dietary needs are met, not to mention the savings. Relying on fancy packaged products can make a low carb diet unsustainable, and not everything that’s labeled “keto-friendly” is actually suitable for low carb dieters. But with these convenient, resealable packages of premium cooking and baking ingredients, Anthony’s Goods is making home cooking easier than ever! Discover Anthony’s Goods products and learn how to use them to make delicious, healthy low carb foods at home.

About Anthony’s Goods

Anthony’s Goods was created when the founders wanted to make high-quality alternative flours and powders easily available to people with specialty diet restrictions – to help them sustain healthier lifestyles. It was a simple idea, but it really did all start with a nice big bag of almond flour! Once interest peaked among neighbours and friends, Anthony’s Goods began to expand their product offerings. They now offer an extensive range of premium cooking and baking ingredients, many of which are certified Organic, Non-GMO and Gluten-Free. They are also big believers in using all-natural ingredients and absolutely no preservatives, fillers or additives. Every product has been carefully sourced from the best suppliers around the world and comes in a large resealable bag for convenience and a long shelf life!

Anthony’s Organic Oat Fibre

Oat fibre is a rich source of both soluble and insoluble fibre, made by grinding oat hulls (the shell that surrounds the oat kernel). Anthony’s Organic Oat Fibre is certified gluten-free and is also great for low carb dieters, with zero net carbs per serving.

Fibre is an essential component of any diet, but especially low carb and ketogenic diets. Not only does it allow your digestive system to process all of those heavy fats and protein, but it also plays a key role in blood sugar control, which is often a major goal for low carb dieters.

It is recommended to consume 25-30g of fibre a day from food, rather than supplements.

Many sources of fibre, such as fruit and whole grains, are mainly off-limits for low carb dieters – and if you aren’t a big fan of veggies it can definitely be hard to meet the daily recommended intake of fibre. Luckily, Anthony’s Organic Oat Fibre is an extremely fine powder that can be added to virtually anything from smoothies to cereal, yogurt or baked goods. It is a great way to incorporate a little extra fibre in your day. Each serving (1 teaspoon, 4g) contains 3g of fibre.

Here are some recipes that incorporate oat fibre to help you meet your daily fibre goals:

Anthony’s Blanched Extra-Fine Almond Flour

Almond flour is a staple in low carb baking. This gluten-free flour made from finely ground almonds is a great alternative to wheat flour because it is high in fibre, vitamins, and healthy fats. Almonds also provide a bit of protein, making this an all-around healthier choice!

Anthony’s Blanched Extra Fine Almond Flour was designed for baking perfect breads, cakes, cookies, brownies, pancakes and more! The extra fine nature of this flour makes it an easy substitute for traditional flour (as opposed to grainier almond meal). It is also blanched, meaning it contains no almond skins to provide a smooth, fluffy texture and colourless flour that is ideal for baking. And, removing the skins does not change any of the nutritional benefits.

Here are just a few of the endless uses for almond flour in low carb cooking and baking:

Anthony’s Organic Coconut Flour

Coconut flour is another great low carb flour alternative, especially for those with nut allergies (coconuts are technically a fruit, not a tree nut)! Coconuts boast a number of nutritional benefits, including being high in fibre, healthy fats, vitamins and minerals. They are a great choice for keto dieters in particular, because the medium chain triglycerides found in coconut fat are rapidly converted into ketones by the body, providing instantaneous energy!

Anthony’s Organic Coconut Flour is sourced from premium organic coconuts. It is also finely milled and has a low moisture content which makes it perfect for baking. It provides a slightly sweet, nutty flavour and a dense texture to baked goods. You can also use it as a low carb, gluten-free thickener in sauces, soups and gravies.

Check out these recipes using coconut flour:

Anthony’s Premium Vital Wheat Gluten

Vital wheat gluten is a staple in many vegan, vegetarian and low carb pantries! It is a type of protein derived from wheat.

Anthony’s Premium Vital Wheat Gluten comes in a powder form that can be added to baked goods to give them a chewy texture, or combined with water and spices to make seitan, a vegetarian meat substitute that is high in protein.

Explore recipes below that use vital wheat gluten!

Anthony’s Nutritional Yeast Flakes

Nutritional yeast is a deactivated form of yeast that is commonly used as a vegan cheese replacement. Besides it’s cheesy flavour, it also adds extra protein, vitamins, minerals and antioxidants to meals! Because of all of its nutritional benefits, nutritional yeast has been shown to lower inflammation, lower cholesterol and even improve immunity! It is great sprinkled over pasta, salads and eggs or incorporated into a variety of savoury recipes.

Check out some recipe suggestions below:

Anthony’s Natural Erythritol Sweetener

If you are familiar with the world of natural sweeteners, then you have probably heard of erythritol! If not, allow us to explain! Erythritol is a type of sugar alcohol that is naturally derived from certain fruits and vegetables through a fermentation process. The result is a sweet-tasting, sugar-free, zero carb compound that can be used in place of sugar in any food or beverage! It bakes and measures just like sugar – but unlike sugar, it will not spike your blood glucose levels or count towards net carbs. Plus, unlike other sugar alcohols, erythritol has not been associated with unpleasant digestive issues. When eaten in moderation, anyone can enjoy this sweetener!

Use erythritol in place of sugar in recipes such as these:

Anthony’s Organic Psyllium Husk Powder

Psyllium husk powder is a source of soluble fibre that can easily be added to many recipes! It dissolves in water inside our stomachs and digestive tracts, helping stools pass along easily. Psyllium husk powder is one of the gentlest and most effective forms of fibre.

Anthony’s Organic Psyllium Husk Powder is made from the husk, or outer casing, of organic psyllium plants. It is ground into a fine powder that can be incorporated into smoothies, cereals, baked goods and more.

Below we’ve listed a few recipes using psyllium husk fibre:

Anthony’s Organic Cocoa Powder

Cocoa powder is a rich natural source of many vitamins and minerals, including magnesium, iron and antioxidants. Anthony’s Organic Cocoa Powder is sourced from the Dominican Republic (the home of cocoa) and is unsweetened, non-alkalized, and certified gluten-free. It is ideal for making homemade brownies, chocolate, cookies, cakes – you name it!

Go ahead and satisfy all of your chocolate cravings without any added sugars or hidden carbs.

Here are some recipes to get you started:

Anthony’s Organic Cocoa Nibs

Cocoa nibs – not to be confused with chocolate chips – are raw, chopped pieces of cocoa beans. They are slightly more bitter and crunchier than dark chocolate. Sprinkle cocoa nibs over cereals, trail mix, smoothies, yogurt or salads to add both texture and a boost of nutrients. You can also add them to baked goods, but they won’t melt like chocolate chips.

Anthony’s Organic Cocoa Nibs are minimally processed, certified organic and batch tested and verified gluten-free. After harvest, organic cocoa beans are removed from their pods, fermented for 5-8 days and then dried, cleaned, pre-roasted and broken into these wonderful little nibs!

Here are some ways you can incorporate these tiny powerhouses of nutrients (including iron, zinc, magnesium, fibre and antioxidants) into your diet:

Anthony’s Xanthan Gum

Xanthan gum is an essential thickening agent for low carb dieters! Traditional thickeners, such as corn starch or wheat flour, are not suitable for low carb diets due to their high carb content. Despite its daunting name, xanthan gum is a naturally occurring food additive derived from corn. It is also a good source of fibre with just 1 tablespoon (9g) containing 7g of fibre!

Anthony’s Premium Xanthan Gum is the highest quality food grade xanthan gum available. It is batch tested and verified gluten-free and contains no added ingredients. Its extremely fine powder quality allows for easy incorporation into sauces, gravies, baked goods and more!

Check out some recipes below that use xanthan gum to provide elasticity, structure and great texture!

Anthony’s Organic Flaxseed Meal 

Flax seeds can be ground into a meal that has a flour-like texture as well as loads of fibre and heart healthy omega-3 fatty acids. It is also found in a variety of low carb recipes since it contains very few net carbs, like other nuts and seeds, and is a good binding agent in the absence of gluten. Flaxseed meal can also be used as a vegan egg replacement by combining 1 tablespoon of flaxseed meal and 2.5 tablespoons of water and letting it sit until it forms a gel-like substance.

Anthony’s Organic Flaxseed Meal is made with just one ingredient: organic flax seeds! It contains no additives or preservatives and has been batch tested and verified gluten-free, like many other Anthony’s products. Adding flaxseed to smoothies, cereal, pancakes and other baked goods is an easy and seamless way to boost the overall nutritional value of your food.

Check out some of the recipes below for how you can use Anthony’s Organic Flaxseed Meal:

Anthony’s Organic Coconut Milk Powder

A lot of people have begun opting for plant-based dairy alternatives for a number of good reasons! Not only are plant-based milks typically higher in nutrients, but they are also safe for those who are lactose intolerant and they are much less impactful on our environment than dairy milk.

Anthony’s Organic Coconut Milk Powder is highly versatile and shelf stable! It is made by combining dehydrated fresh organic coconut milk with plant-based stabilizers, resulting in a fine powder that doesn’t need to be stored in your fridge. Not only can it be used in place of milk or creamer in hot beverages, but it can also act as a thickening agent in cooking and baking. Simply combining 1 part coconut milk powder with 2 parts hot water creates liquid coconut milk, meaning you can use it in place of any recipe that calls for coconut milk.

Here are some ways you can use coconut milk powder in your kitchen:

Anthony’s Organic Ground Ginger Root Powder

Ginger has been used in Asia since ancient times after its powerful medicinal and pain-relieving properties were discovered. The antioxidants found in this herb have shown to help everything from digestion to fighting against the flu and common cold. Plus, it also tastes delicious in a variety of recipes!

Anthony’s Organic Ginger Root Powder is non-GMO, non-irradiated, gluten-free and contains no additives. It can be used in any recipe that calls for ground ginger or fresh ginger. To substitute for fresh ginger, use ½ teaspoon of ground ginger per tablespoon of fresh ginger (ground ginger root powder has a more intense flavour!).

Here are some warm and cozy recipes using Anthony’s Organic Ground Ginger Root Powder:

Anthony’s Goods Coupon Code

We hope that you enjoyed reading about Anthony’s Goods products and got some inspiration to start cooking and baking at home!

As a special thank you to readers of this article, we would like to offer an exclusive discount for Anthony’s Goods products. To redeem, apply code ZDPTJ at our online checkout for 10% off any item from Anthony’s Goods.

This offer may not be combined with other offers. Limit 1 per customer. Promotion may end without notice and/or while promotional quantities last. No substitutions or rainchecks, please. Valid until 2021-06-30.

Share The Savings!

Don’t forget to share your thoughts, experiences, and recipes with our low carb community on our Facebook and Instagram pages. We’d also love to hear your feedback with a Google Review. Also, be sure to sign up for our email newsletter/flyer to receive weekly deals on the best selection of low-carb and sugar-free products in Canada!