Too many people look at the holes in their life and miss the glorious bagel right in front of them. I, on the other hand, am a glass half full kinda gal, an opportunistic who doesn’t skip a beat when there’s a bagel to be eaten. Especially when it’s a gluten-free, whole food based option that is lower in carbs and tastes just as good as the OG! Now I’m no New Yorker, so I know that’s high praise, but I’m willing to stick my neck out for this recipe – or at least stick out a hand if you’re going to pass on these almond flour bagels. You didn’t come here to pass on bagels though, did you? Let’s get to baking your favorite version be it plain, cinnamon raisin or everyone’s favorite – the everything bagel.

Bagels are practically a national treasure, but they also get a bad wrap as a carbalicious treat. I wasn’t ready to give up bagel Fridays when I went gluten-free, so I tried my hand at an almond flour version that amps up the protein, reduces the carbs and still has that magical balance of fluffy bread and chewy dough. The result was mind bogglingly good, unbelievably customizable and stupidly easy! I also love a good basic recipe that you can retrofit into whatever flavor your heart desires – kinda like the horse of a different color in the Wizard of Oz. Get that wand ready, because you, yes you, can be a wizard of bagels too! Move over banana bread, it’s time for bagels to shine.

A few tips to make these glorious golden halos:

1.) Get Creative: this is a basic bagel recipe that can transform into any flavor your heart desires! Recommended toppings: poppy or chia seeds for some crunch, coconut or brown sugar for a touch of sweetness, herbs de Provence or rosemary for an elegant, herby flavor profile.

2.) Timing is Key: after brushing each bagel with the beaten egg, immediately add your toppings before moving onto the next bagel. This prevents the egg base from drying and ensures your toppings stick.

3.) Keep ‘Em Fresh: these bagels don’t have any preservatives, so store in a sealed container in the refrigerator for 3-4 days or keep in the freezer for 3-6 months if you’d like make a big batch.

Let’s get baking!

Everything But the Bagel Almond Flour Bagels
Makes: 6 bagel
Ingredients:
– 3 C blanched almond flour
– 1 C tapioca starch (plus additional for the boiled water)
– 2 tsp baking powder
– 2 T powdered sweetener (I used Whole Earth Stevia & Monk Fruit sweetener and ground it to a powder in my coffee grinder; option to use powdered sugar or grind coconut sugar)
– 2 tsp plus 1/4 tsp iodized sea salt
– 2 T apple cider vinegar
– 1 pasture-raised egg
– Everything But the Bagel seasoning
Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit and lay a piece of Parchment paper on a baking sheet.
Step 2: Fill a large pot (10-inch width and at least 6-inch depth) with about 5-inches of water and add 1/4 tsp salt. Bring to a slow boil and before at a full boil, remove a half cup and set aside.
Step 3: In a medium mixing bowl, combine the almond flour, tapioca starch, remaining salt, baking powder and sweetener. Add the half cup of warm water extracted from the pot plus the apple cider vinegar and mix with a spoon. If the dough is too sticky, add more tapioca starch. If too dry, add more water.
Step 4: Divide the dough into 6 balls on the Parchment-lined baking sheet. Flatten each ball with your hand or a plate to mold into the shape of a bagel. Use your finger to make a small hole in the center.
Step 5: In groups of 2-3, carefully place each bagel in the boiling water for about 1 minute, or until they float to the top of the water. Use a strainer to remove from the water and place back on the Parchment-lined baking sheet. Repeat for the remaining bagels.
Step 6: After boiling the bagels, place the baking sheet with bagels in the oven for 10 minutes. Meanwhile, put the egg in a small bowl and whisk with a fork until frothy.
Step 7: Remove the bagels from the oven and brush each with the beaten egg, seasoning with as much of the Everything But the Bagel seasoning as you like. Important: season immediately after brushing with the beaten egg before moving onto the next bagel to ensure the topping sticks.
Step 8: Return the bagels to the oven and bake for an additional 10 minutes. Then, increase the temperature to 425 degrees Fahrenheit and bake for an additional 5-10 minutes, or until the bagels are golden.

Cinnamon Raisin Almond Flour Bagels
Makes: 6 bagels

Ingredients:
– 3 C blanched almond flour
– 1 C tapioca starch (plus additional for the boiled water)
– 2 tsp baking powder
– 2 T powdered sweetener (I used Whole Earth Stevia & Monk Fruit and ground into a powder in my coffee grinder; option to use powdered sugar or grind coconut sugar)
– 2 T apple cider vinegar
– 1 pasture-raised egg
– 2 tsp plus 1/4 tsp iodized sea salt
– 1 T cinnamon
– 1/2 C raisins

Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit and lay a piece of Parchment paper on a baking sheet.
Step 2: Fill a large pot (10-inch width and at least 6-inch depth) with about 5-inches of water and add 1/4 tsp salt. Bring to a slow boil and before at a full boil, remove a half cup and set aside.
Step 3: In a medium mixing bowl, combine the almond flour, tapioca starch, remaining salt, baking powder, cinnamon and sweetener. Add the half cup of warm water extracted from the pot plus the apple cider vinegar and mix with a spoon. If the dough is too sticky, add more tapioca starch. If too dry, add more water. Stir in the raisins once you’ve achieved the desired consistency.
Step 4: Divide the dough into 6 balls on the Parchment-lined baking sheet. Flatten each ball with your hand or a plate to mold into the shape of a bagel. Use your finger to make a small hole in the center. 
Step 5: In groups of 2-3, carefully place each bagel in the boiling water for about 1 minute, or until they float to the top of the water. Use a strainer to remove from the water and place back on the Parchment-lined baking sheet. Repeat for the remaining bagels.
Step 6: After boiling the bagels, place the baking sheet with bagels in the oven for 10 minutes. Meanwhile, put the egg in a small bowl and whisk with a fork until frothy.
Step 7: Remove the bagels from the oven and brush each with the beaten egg. Option to sprinkle with coconut or brown sugar for extra sweetness. Important: season immediately after brushing with the beaten egg before moving onto the next bagel to ensure the topping sticks.
Step 8: Return the bagels to the oven and bake for an additional 10 minutes. Then, increase the temperature to 425 degrees Fahrenheit and bake for an additional 5-10 minutes, or until the bagels are golden.

You’ll be amazed how easy it is to make whole food-based bagels that are just as delightful as the store bought version, but without the preservatives and carbs. Enjoy!

The post Hold the Carbs, Just the {Almond Flour} Bagels appeared first on The Shooks Life.

Pasta lovers, imma ’bout to flip your world UPSIDE DOWN with this completely whole food, plant-based and low carb spaghetti squash carbonara. Im(pasta)ble you say? Oh yes way. Golden bundles of spaghetti squash sub for traditional noodles and a cashew-based ricotta lends creaminess to this dish topped with portabella mushrooms and a generous crack of the pepper mill. I’ve been dreaming this dish up for months after visiting The Butcher’s Daughter in LA and finally recreated the magic. Plus, no oven meal prep is what Texas dreams are made of in the summer. Get the dEATs for this Whole30 and keto-friendly recipe below, along with my pro meal prepping tips!

Friends, it’s been a WHILE! June was cray cray with a capital C, but I am BACK and you better believe I’ve been stocking up all kinds of recipe ideas. First, I was in Seattle conducting research on breakfast habits, then it was onto Minneapolis to do shopalongs (yes, I get paid to grocery shop with people!) and finally, the Fancy Food Show in New York! This trade show takes place every winter in San Francisco and summer in New York and showcases the latest food and beverage innovations. The biggest trends? Loads of functional foods (sleep elixirs, probiotics for digestive health, CBS for stress relief), avoidance of allergens (gluten-free, lactose-free, peanut-free) and plant-based everything (eggplant banana and mushroom jerky, oh my!).

While I don’t fully subscribe to a plant-based diet, I do try to abide by Michael Pollan’s 3 simple rules: eat real food, not too much, mostly plants. And I’m ready to get back to being a law-abiding eater after all this travel, which most definitely veered me off this path. I just can’t say no to cheesecake, what can I say? Beyond the health benefits, another bonus of a mostly plant-based diet means that it often means I don’t have to turn on my oven. In Texas, in July, that’s MAJOR. And this Whole30 and keto-friendly plant-based carbonara did just the trick to get me back on track.

So how do I meal prep like a pro without spending insane amounts of time in the kitchen? I got you. Check out my pro tips.

6 Tips to Meal Prep Like a Pro:

1.) Put It On Your Calendar: Just like you’d put any meeting on a calendar during the week, put your meal prep time on the calendar Sunday (or whatever day of the week) to make the commitment. I’ll also put each meal on my Google calendar so 1.) I always know what’s for dinner 2.) I can plan ahead to have the ingredients and 3.) I can group meals together that have common ingredients (more on that below).

2.) Versatility is the Secret Sauce: The secret to delicious meals every night of the week is to find 1 or maybe 2 sauces that you can prep in advance from scratch and use in a variety of different ways throughout the week. For example, this cashew ricotta is just as good with marinara or pesto, is an awesome veggie dip and also makes for a stellar toast topper with fresh summer tomatoes. Need more ideas? Check out some of the salad dressings from this post or sauces from my summer kebab post.

3.) Multi-Task Like a Boss: Time for a little honesty – you likely won’t get ALL your meal prep done during a 2-hour window on Sunday. Sorry not sorry for bursting your bubble. But, you can multi-task throughout the week to get ‘er done. For example, when I’m making steel cut oats on a Sunday morning to pack for breakfast for the week, I’m also roasting a whole sheet pan of vegetables. Or I’m hard boiling eggs or making a batch of quinoa. Whenever you’re in the kitchen, make it your goal to maximize the time and make at least two meals or meal components.

4.) Make Mega Batches: You’re also gonna have to learn to like leftovers. I HATED leftovers growing up, but now…every leftover is like a gift from the kitchen gods. Always make twice as much and refrigerate for lunches or pop in the freezer for the following week.

5.) Semi-Homemade Is More Than Semi-Ok: Anyone who tells you that you can ‘do it all, have it all’ is a big fat liar. We all need shortcuts. And no one should feel bad about it. Some of my favorite shortcuts? Store bought zoodles, pre-cooked quinoa, rotisserie chicken and canned beans.

6.) Allow For a “Whatever Night: Even I find planning every last meal a bit suffocating, so I always plan for a “whatever” night each week. Usually, there are more leftovers than expected, we decide to go out or we just need something simple like a meatless burger and frozen veggies. Keep some common staples in the freezer and pantry for those kinda nights. Well all have ’em.

Feeling like a pro yet? Or maybe just hungry? Me too. Thankfully, that much-awaited recipe for my Whole30 and Keto-friendly carbonara is just below. Bon appetit!

Spaghetti Squash and Cashew Ricotta “Carbonara”
Serves: 2-3

Ingredients:
– 1 spaghetti squash
– 1 carton of portabella mushrooms
– extra virgin olive oil
Cashew Ricotta 
– 1 1/2 cups of raw cashews, soaked in water overnight (or at least 4 hours)
– 1/2 cup of water
– 2 T nutritional yeast
– 1 T apple cider vinegar
– 1 clove of garlic
– pinch of onion powder
– salt and pepper to taste

Directions: 
Step 1: Make the spaghetti squash by slicing it in half horizontally with a sharp knife (note: you’ll have to use some muscle!). Place a damp paper towel on a microwave-safe plate and put the spaghetti squash halves on top, cut-side up. Microwave for 15 minutes, or until easily pierced with a fork. Once tender, set aside to cool.
Step 2: Prep the mushrooms while the spaghetti squash cools by slicing into 1/4 inch thick pieces. Add olive oil to a pan on the stove top over medium heat. Once hot (a few drops of water should sizzle), add the mushrooms, season with salt and pepper, and stir occasionally until tender.
Step 3: Make the cashew ricotta by placing all the ricotta ingredients in a food processor. Blend until creamy, scraping the sides. Set aside in a bowl.
Step 4: Complete the dish by first removing the seeds and dried center tendrils of the spaghetti squash with a fork, leaving the tender edges in tact. Then, use the fork to scrape the interior sides of the spaghetti squash to release the “noodles”, scraping from the top edge down towards the center. Place the “noodles” in serving dishes, top with mushrooms, ricotta, a dash of olive oil, salt and pepper. Enjoy!

The post Im{pasta}bly easy meal prep appeared first on The Shooks Life.