Caribbean Spice Mix
Here’s our recipe to make your own clean, keto friendly, sugar free Caribbean Spice Mix. Aside from being delicious,
the combination of cayenne pepper, white pepper, black pepper, dried basil, dried thyme, and smoked paprika packs a punch on the nutritional front as well.
- Antioxidant Properties: Many of the spices in this mix, like cayenne pepper, black pepper, and smoked paprika, have antioxidants that help the body get rid of harmful free radicals. This lowers oxidative stress and inflammation.
- Boost Your Metabolism: Capsaicin in cayenne pepper supports healthy metabolism. Spices like black pepper, dried basil, and dried thyme help keep your gut moving normally and can ease the pain of indigestion or gas.
- Effects on Inflammation: Cayenne pepper and basil have anti-inflammatory properties that can help reduce inflammation in the body.
- Vitamin & Mineral Content: Paprika and thyme are good sources of vitamin K and iron. Paprika also has carotenoids and vitamin A.
Woolworths and Coles stock McCormick’s Caribbean Style Street Food Seasoning. However it contains ingredients like maltodextrin and silicon dioxide (551) which are better to avoid in general, but more so when you’re wanting to reduce inflammation.
If you’re looking for something that is pre-made and is without the hidden nasties, iHerb stock USimplySeason Artisan Spice Blends. Use our No Spoons to Cook iHerb Rewards link to receive 15% off your order.
Kaleslaw Mixes
Kaleslaw Mixes are one of our favourite spoon savers. While the mixes vary a little between Coles, Woolworths, IGA and Aldi they all have a great blend of ingredients that are washed and chopped, ready to eat.
The Kaleslaw bowls or kits range from about $4 to $7 depending on the size and if it’s organic. They all include kale, carrot, some form of cabbage (typically red) and some have broccoli stems, beetroot, daikon and/or celery for added nutrients.
We tend to toss the dressings and add our own to boost the nutritional profile (generally good fats).
Honey vs Sugar Free / Keto Honey Substitutes
If you are wanting to keep the recipe keto or avoid sugar from the honey, there are some great keto honey substitutes available on the market. iHerb stock a few keto honey substitutes like Health Garden Xylitol Honey Sweetener or if you’re doing your other keto shopping at Yo Keto, the Natures Hollow Keto Honey Substitute is also great and a bit cheaper. Most keto honey substitutes tend to contain xylitol which is toxic for dogs. When using sugar free substitutes we recommend that you read the ingredients labels because not all sweeteners are made equal and products that are labelled sugar free or keto can still include sweeteners that are known for spiking blood sugar.
This recipe contains 1/2 teaspoon of honey which is equivalent to 5g net carbs. If you’re not sure which way you want to go, read more about the pros and cons of using natural honey vs a keto honey substitute.
What is Heart of Palm?
Heart of Palm is a common keto substitution for pasta or rice. It comes from the inner core of palm trees like the peach palm, the coconut palm, or the cabbage palm (Acaí palm). It’s ivory-white in colour, has a mild, slightly nutty flavor and a crunchy texture similar to bamboo shoots or asparagus.
Nutritionally, Heart of Palm is low carb and rich in fiber, vitamins, and minerals, including potassium, vitamin C, vitamin B6, folate as well as being a good source of antioxidants. It supports heart health, aids digestion, and promotes satiety (feeling full).
As a general guideline, heart of palm typically contains around 4-6 grams of carbohydrates per 100 grams (mainly from dietary fiber).
Heart of Palm is not readily available in supermarkets but you can get it at Yo Keto which has a wider range of heart of palm products: rice, lasagna, spaghetti, fine noodles and mash. They also have whole and sliced palm hearts which are yummy in salads and other dishes.
You could use cauli rice or try some other keto rice substitutes like Qeote’s Low Carb Rice Style (rice and konjac), Kaizen Rice (lupin based and gluten free) or Konjac (Shirataki) Rice which is a clean keto alternative.