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Creamy Low-Carb Keto Casserole

Creamy Low-Carb Keto Casserole

When you think about “comfort food,” what’s the first thought that comes to mind? 

Mom’s famous macaroni and cheese? A classic peanut butter and jelly sammie? Buttermilk biscuits covered and smothered in gravy? Or perhaps you prefer maple syrup drizzled over a stack of fluffy golden pancakes. Does the sweet stuff tickle your fancy? Maybe a warm slice of grandma’s homemade apple pie with a scoop of vanilla ice cream is more up your alley. 

Whatever it is that warms your soul, there’s one thing that almost all comfort foods have in common — carbs.


Comfort Foods Without the Carbs

You might be thinking, “Who cares?” Well, believe it or not, a whole lot of people do — especially those who are living a low-carb lifestyle. And seeing as the ketogenic diet is America’s favorite diet, and it’s estimated that somewhere around 45 million people hop on some kind of diet each and every year, we’d guess that carbs are a pretty big deal for many folks all around the nation. 

So, with that said, you can see how carby comfort foods are typically off-limits for many health-conscious individuals. But don’t despair, keto friends. Uprising Food is here to the rescue!

Masterfully crafted by artisan bakers, Uprising Food delivers bread that tastes SO good, you won’t believe it’s only two net carbs per serving. And at nine grams of fiber and six grams of protein, you can feel good about indulging. Whether you’re looking to make low-carb stuffing to complement your turkey roast or craving a mile-high sandwich loaded with succulent meats and fresh veggies, you can count on our prebiotic fiber boosted superfood bread to recreate all your favorites — but without all the carbs. 

While there are many rib-sticking, heart-warming recipes that you can make with Uprising Food, one of our all-time favorites is Creamy Low Carb Keto Casserole. Besides, what’s more comforting than a hearty casserole loaded with ooey-gooey cheese baked to perfection? 

In this post, we’re diving into this unbelievably tasty keto-approved dish that the whole family will enjoy. So put on your “Kiss the Chef'' apron and pre-heat the oven — let’s get to it!


How to Make the Best Creamy Low Carb Keto Casserole of All Time 

If you’ve been searching high and low for an out-of-this-world, easy-to-assemble, keto-approved casserole recipe, then give yourself a nice pat on the back because you found it! 

Not only is this dish super easy to make, but it combines protein with healthy fats, prebiotic fiber, and nutritious veggies, so you know that you’re fueling your body right — all while keeping your tastebuds happy. And the best part? Unlike other low-carb recipes, our casserole has a nice crunch that’s undeniably drool-worthy. What’s not to love? 


The Casserole Ingredients 

To make this creamy low carb keto casserole, you’re going to need a few things:

  • 2 cups shredded chicken - You can either cook up a few chicken breasts or, to save time, you can use a rotisserie chicken. 
  • 1 medium-sized broccoli - Wash a whole head of broccoli and cut it into bite-sized florets. Frozen broccoli will work, too — just make sure it’s had time to thaw and is completely defrosted before use. 
  • 6 ounces cream cheese - Softened. 
  • 1 cup shredded cheddar cheese - Or, if you prefer, you can use mozzarella cheese. 
  • ½ cup stock - Chicken. 
  • Uprising Food’s Superfood Freedom Chips - Crushed. 
  • Seasonings - Salt and pepper to taste.

Pro Tip: To make this dish extra creamy and ooey-gooey to the MAX, avoid pre-shredded cheese. Why? Because pre-shredded contains icky preservatives like cellulose, potato starch and natamycin, meant to keep the shreds of cheese from sticking together and clumping in the bag. Due to these additives, pre-shredded cheese won’t melt as well when cooking, which is why it’s super important to grate your own cheese. 


The Casserole Instructions 

Step 1: First things first, pre-heat your oven to 375°F. 

Step 2: Spray a casserole dish with non-stick cooking spray. Place all of your shredded chicken into the dish and spread it out in an even layer.  

Step 3: Grab a medium-sized bowl and add in the softened cream cheese and chicken stock. Whisk them together until you get all the lumps out. 

Step 4: Spread the cream cheese mixture over the shredded chicken, making sure all of the chicken is completely covered in a blanket of sauce. 

Step 5: Add in the broccoli florets in an even layer and push them gently into the creamy sauce. 

Step 6: Then, top the broccoli with all of your shredded cheese in an even layer as well as the crushed Uprising Food’s Superfood Freedom Chips for that oh-so glorious crunch.  

Step 7: Toss the casserole into the oven for 20-25 minutes, until the cheese is perfectly melted and the chips are nicely toasted. 

Serve and enjoy!

Pro Tip: This is a basic low-carb keto casserole — if you’re feeling a little creative, go wild and add in more veggies like cauliflower, green beans, mushrooms, or peppers in addition to the broccoli. If you like spice, sprinkle on some cayenne pepper or crushed red pepper. You can also add a little mayo into the cream cheese for more creaminess and flavor.   


A Final Word

And there you have it — a creamy low-carb keto casserole that’s not only delicious but super simple to make. Just don’t forget our tasty Superfood Freedom Chips to give this keto-approved dish a nice crunch!

Here at Uprising Food, we bake fiber-packed supplements disguised as savory staples. Made with superfoods and without any icky ingredients, with our nutritious food, you can go ahead and indulge — stress-free. 


Sources:

Weight Management | BMC

Nutrition Experts Forecast 2020 will Usher in the Ultimate Food Revolution| L Pollock Pr

From McDonald's To Organic Valley, You're Probably Eating Wood Pulp | NPR

Cinnamon Raisin Paleo Bread Pudding Recipe

Cinnamon Raisin Paleo Bread Pudding Recipe

The culinary equivalent of snuggling a fleece blanket, nothing warms the soul more than bread pudding. A deliciously decadent custard dessert, this classic treat offers a perfect bite of sweetness, often spiked with liqueur and topped with a sticky caramel or vanilla sauce that’s unlike anything else. Over the years, various countries have put their unique twist on the mouthwatering dessert, and today, the possibilities for bread pudding are endless. 

Whether you’re craving something smothered and covered in a sugary glaze or prefer savory over sweet, bread pudding can be made in many different ways — including paleo style

We know what you’re thinking, “How in the world can bread pudding be paleo-friendly when the main ingredient is bread?” And while you’re not wrong for questioning us, seeing as traditional bread is highly processed and a big no-no on the caveman diet, the truth is that you can turn any dish that uses bread into a paleo-friendly treat — you just need to have the right bread!

Not sure where to find paleo-approved bread? Look no further and check out our unbelievably delicious Uprising Superfood Bread. Baked to perfection with clean superfood ingredients and absolutely nothing artificial, just one slice of our fluffy paleo bread, and we know you’ll be hooked!

Now that you know where to find yummy paleo-approved bread, you can put tasty sandwiches, avocado toast, and homemade croutons back on the menu. But, that’s not all — with Uprising Superfood Bread, you can also make cinnamon raisin paleo bread pudding.

In this post, we’ll teach you everything you need to know to make cinnamon raisin bread pudding that’s so good, you won’t believe it’s paleo-approved!


But First, What Exactly Is Bread Pudding? 

Simply put, bread pudding is a timeless dessert made of creamy custard and stale bread. While soggy, stale bread may not sound very appetizing for those who have never tried it, the indulgent treat is one that’s been around for many years — and it’s easy to see why. Not only is it super easy to make, but it’s absolutely divine! 

The basic construction to make bread pudding includes placing stale bread cubes in a baking dish and then covering it with a sweet egg custard mixture. This tasty mixture may contain butter, milk or cream, eggs, sugar, and spices such as cinnamon, nutmeg, or vanilla, as well as other mix-ins like dried fruit or chocolate. The custard mixture is soaked up by the bread, giving the dessert its iconic soft, souffle-like texture when baked. 


Hold Up — Do You Have to Use Stale Bread? 

Believe it or not, bread pudding was originally intended to be a way to breathe new life into bread that was a little stale, soaking it in a flavorful custard and baking it until it was no longer dry. But do you really need to use stale bread to make this tasty treat? 

No, you can simply start with a fresh loaf of bread if you have one — even if the bread pudding recipe tells you to use stale bread.

You see, when bread becomes stale, it loses moisture causing it to get a little stiff and dry. It’s thought that since it has less moisture, it can soak up more liquid than fresh bread. However, the truth is that only a very minuscule amount of moisture leaves your bread when it becomes stale, which really doesn’t make a significant difference in a bread pudding recipe.

So, can you use fresh bread to make bread pudding? Absolutely! Fresh bread performs just as well as stale bread — no matter what the bread pudding recipe calls for. 


How to Make Cinnamon Raisin Paleo Bread Pudding

To make this soul-warming dish, you’re going to need a few things:


The Bread Pudding Ingredients: 

  • 1 loaf Uprising Superfood Bread - cut into 1-inch cubes
  • ½ cup organic raisins - not sweetened
  • 4 whole eggs
  • 1 cup coconut cream
  • 2 tablespoons coconut oil - melted
  • ¼ cup raw honey - or maple syrup
  • 2 teaspoon ground cinnamon
  • 1 pinch of nutmeg
  • 1 teaspoon vanilla extract

The Bread Pudding Instructions: 

Once you’ve gathered all of the ingredients, you’re ready to make cinnamon raisin paleo bread pudding — here’s how to do it:

Step 1: Start by preheating your oven to 350 degrees Fahrenheit before greasing an 8x8 baking dish. Lay the cubes of Uprising Superfood Bread down evenly in the greased baking dish. 

Step 2: Combine the eggs, coconut cream, coconut oil, raisins, honey, vanilla, cinnamon, and nutmeg in a medium-sized mixing bowl and whisk the ingredients together. 

Step 3: Pour the egg mixture over the cubed bread in the grease baking dish and lightly push down with a spatula until the bread is perfectly covered. Bake for 45-55 minutes or until a toothpick comes out clean in the center.

Step 4: Remove the bread pudding from the oven and allow it to rest for 15 minutes. Serve warm or cold — enjoy!


A Final Word 

Just because you’re eating paleo doesn’t mean you have to miss out on mouthwatering treats like this delicious cinnamon raisin paleo bread pudding. With our fluffy sourdough-esque Uprising Superfood Bread, you can enjoy all the favorites, including bread pudding, sandwiches, toast, breadcrumbs, croutons, and more. 

Gluten-free, paleo-approved, and keto-friendly, our prebiotic fiber boosted bread is masterfully crafted with clean superfood ingredients and nothing artificial. Finally, bread you can feel good about eating! Here at Uprising Food, we’ve cracked the code on healthy food. Check us out today and experience a mind-bending combination of taste and health tomorrow. 


Sources:

Bread pudding originated in 11th century as frugal dish, but has become trendy dessert | The Daily Gazette

Paleo diet: What is it and why is it so popular? | Mayo Clinic

Ultra-Processed Foods Are Breaking Your Heart | American College of Cardiology

How to Improve Gut Health

How to Improve Gut Health

While perhaps not the most interesting thing to talk about, gut health has become a pretty buzzy topic over the last few years as well as a focal point of research within the medical community. In fact, many say the gut is the gateway to both physical and mental wellness. If your gut isn’t healthy, then the rest of your body will struggle to be healthy, which is why it’s often referred to as our “second brain.” 

Inside your gut—or gastrointestinal (GI) tract—are trillions of living microorganisms, including “good” and “bad” bacteria, that make up your microbiome. You have around the same number of these little critters living in there (mostly in the large intestine and some in the small intestine) as you do human cells in your entire body. 

When they become disturbed or unbalanced, your overall health (especially your digestion) can be negatively impacted in more ways than one. 

Interested in learning more? We can help. Read on to discover everything you need to know about gut health, including how to keep it in tip-top shape. 


Why Is Gut Health So Important? 

One of the epicenters of your body, the gut plays a vital role in your overall health and well-being. It’s where all food is ultimately broken down to a simple form that can enter the bloodstream and be delivered as nutrients throughout the body. However, this is only possible with good gut health. 

You see, a healthy gut contains good microbes and immune cells that fight off infection agents like bad bacterial infections, fungi, and viruses. It also communicates with the brain through nerves as well as hormones and can help control everything from your weight and mood to inflammation and immune function. In fact, 70% of your immune system is found right in the gut, which is why keeping it balanced is the key to good health. 

What’s more, around 90% of serotonin—the happy, feel-good hormone—is produced in your gut. So if you’re feeling a little down or anxiety-prone, it could very well be traced to a gut imbalance. 

Needless to say, keeping your gut healthy and happy is of the utmost importance to keep the rest of your body healthy and happy!


What Are the Telltale Signs of an Unhealthy Gut? 

There are many ways an unhealthy gut might manifest itself. If you experience any of the telltale signs below, there’s a pretty good chance your gut health is lacking and could benefit from a little TLC:

  • Bloating
  • Sugar cravings
  • Constipation
  • Cramping
  • Loose stools
  • Irritable Bowel Syndrome (IBS)
  • Diarrhea
  • Indigestion/Acid reflux/heartburn
  • Abdominal pain
  • Nausea
  • Mental health issues
  • Insomnia
  • Fatigue or lethargy

These imbalances often fix themselves after a short time, but if they become chronic issues or become unbearable, they might require medical attention. 


What Causes the Gut To Get Out of Balance?

Believe it or not, many facets of modern life can damage your delicate gut microbiome leading to a whole slew of icky symptoms. Here are some of the most common ways the gut can become unbalanced:

  • Poor diet
  • Overeating
  • Excess stress
  • Antibiotics 
  • Overindulging in alcohol
  • Overuse of NSAIDs
  • Poor sleep
  • Insufficient water intake

The Best Tips To Improve Gut Health 

Think your gut health might be out of whack? Don’t worry—you’re not alone, as millions of Americans struggle with digestive issues. That said, there’s no need to resign yourself to not feeling on top of your game if your gut health is lacking. 

Check out these super simple tips to support a healthy microbiome from the inside out:


Tip #1: Cut Back on the Sweet Stuff 

Every single time you indulge in processed sugary foods, you’re essentially helping the “bad” bacteria in your gut to flourish and thrive. Yup, it’s true—sugar encourages the production of bad bacteria, and in large amounts, sugar alcohols (aka polyols) found in sugar-free products can also cause GI distress as they are poorly absorbed by the intestine. 

If you have a sweet tooth, steer clear of the processed stuff and stick to sweet foods with complex sugars, such as:

  • Honey
  • Dark chocolate
  • Apples
  • Blueberries
  • Coconut flour
  • Bananas
  • Sweet potatoes and other starchy vegetables

Tip #2: Get Up and Move 

Active folks tend to have much more healthy and diverse gut bacteria than those who live relatively sedentary lifestyles, so get up and get moving! 

Not only will exercise help to keep obesity at bay, but research shows that it has a very positive effect on the gut microbiome, reducing both inflammation and fatigue.  


Tip #3: Don’t Worry Too Much About Germs

As it turns out, all those antimicrobial cleaning products that have become exceedingly popular over the years may, in fact, be harmful to your delicate microbiome. There’s even evidence that your immune system actually learns to function effectively by getting healthy exposure to bacteria and dirt. 

So with this in mind, no need to spend a fortune on trendy antimicrobial cleaning products. Basic, natural cleaners and soaps are all you really need to get the job done. 


Tip #4: Try to Avoid Antibiotics 

Antibiotics work by wiping out all bacteria, which makes them very effective for treating illnesses but very bad for your gut microbiome as they can’t differentiate between good bacteria and bad bacteria. 

Try to purchase meat products raised without antibiotics. If you have to take an antibiotic to treat a virus, be sure to incorporate a good probiotic supplement and fermented foods (kimchi, sauerkraut, kefir, yogurt) into your daily routine to help replenish your gut bacteria. 


Tip #5: Shoot for Seven to Nine Hours of Sleep 

Getting enough quality shut-eye is so important to good health. Many studies have shown that those with erratic sleeping patterns run the risk of disrupting their microbiome as well as developing inflammatory diseases. 

Establish good sleep habits by hitting the hay and getting up at the same time each day. According to experts, adults should clock in between seven to nine hours of shut-eye per night. 


Tip #6: Load Up on Fiber-Rich Foods 

Fiber doesn’t just help with regularity in the loo, but it provides prebiotics that supports the growth of friendly microorganisms, predominantly bacteria, that populate in the intestines and ultimately keep the bad bacteria in check. While there are many different foods you can eat that are loaded with body-nourishing fiber and whole grains, we love snacking on Uprising Food’s Superfood Freedom Chips!

Made with nine grams of prebiotic fiber, six grams of heart-healthy protein, and only two net carbs per serving, not only are these unbelievably crunchy chips a digestive game-changer, but they taste absolutely amazing. Finally, chips you can feel good about eating!  

We also can't get enough of Uprising Food’s Superfood Cubes, masterfully crafted with Artisan methods. This innovative high-protein bread works like a daily supplement but tastes like a sourdough! Made with clean superfood ingredients with absolutely no fillers, our bread is not only prebiotic fiber boosted, but it’s gluten-free and keto-friendly. What’s not to love? 


Tip #7: Find Ways to Mellow Out 

When you’re feeling especially stressed, your gut can become more permeable, which can tip the balance of intestinal bacteria in favor of the “bad” guys. 

To protect your gut microbiome, find something that truly calms your soul, whether that be meditation, deep breathing, yoga, journaling, sipping on green tea, using essential oils, or another relaxation technique (one glass of red wine certainly can’t hurt!).   


A Final Word 

So, what’s the best way to improve gut health, you ask? 

To keep your delicate gut microbiome in tip-top shape, it’s important to keep stress down to a minimum, get good quality shut-eye each night, avoid processed sugary foods, exercise, and most importantly, consume a diet rich in fiber. 

Fiber is essential for gut health and, therefore, our overall health. But the truth is that 95% of us are utterly fiber starved. 

It’s time to fix the fiber gap and take gut health a little more seriously—not with powders or unrealistic recommendations, but with Uprising Food, made with clean superfood ingredients and absolutely no fillers or added sugar. You simply can't find food this healthy, that tastes this good, that's this fresh.

Ready to clean the pipes and fertilize your gut? Check out our mind-bending superfoods here at Uprising Food! At nine grams of prebiotic boosted fiber, six grams of body-nourishing protein, and only two net carbs per serving, you can go ahead and indulge, guilt-free. 


Sources:

Introduction to the human gut microbiota | NCBI

Allergy and the gastrointestinal system | NCBI

Spore-forming bacteria regulate serotonin biosynthesis in the gut | Gut Microbiota For Health

Probiotic Bifidobacterium longum NCC3001 Reduces Depression Scores and Alters Brain Activity: A Pilot Study in Patients With Irritable Bowel Syndrome | NCBI

The Influence of Nonsteroidal Anti-Inflammatory Drugs on the Gut Microbiome | NCBI

High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria | NCBI

Exercise changes gut microbial composition independent of diet, team reports | News Illinois

Strange but True: Antibacterial Products May Do More Harm Than Good | Scientific American

Circadian Disorganization Alters Intestinal Microbiota | Journals

National Sleep Foundation How Much Sleep Do We Really Need? | Sleep Foundation