Author: Jessica Parker

Chicken Lo Mein (low carb/gluten free)

Posted on April 29, 2022 by Jessica Parker - Dinner, Lunch

Chicken Lo Mein (low carb/gluten free)

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Author: Jessica Parker
Yield: 4

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Description

This is a delicious, nourishing meal that uses shirataki noodles to keep it low carb and gluten free. These are made from the konjac plant or konjac yam. They are relatively translucent and without flavor, however they take on the flavor of whatever dish they are used for. You can usually find these in the refrigerated produce section of a grocery store. Sometimes you can find them on the shelf in the Asian foods section. You can also find them on Thrive Market Online. Use my “friends” link to save 40% on your first order!

You can easily dial up the heat in this dish with crushed red pepper and extra sriracha. Or keep it milder if you prefer.

Ingredients

Chicken Marinade

· 3 Tbsp coconut aminos

· 2 Tbsp sriracha

· 1 Tbsp toasted sesame oil

· 2 green onions, sliced

· 2 garlic cloves, minced

· 1” piece ginger, minced

· 1 lb boneless, skinless chicken (pasture raised), thinly sliced

Stir-Fry

· 2 Tbsp avocado oil, divided

· 1 lb cremini mushrooms, sliced

· 1 medium red bell pepper, sliced thin

· 1 cup fresh bean sprouts, rinsed and dried

· ¼ cup chicken bone broth

· Four 7oz bags of shirataki noodles, rinsed and drained

· 2 green onions, sliced

· ½ tsp pink Himalayan salt or sea salt (more to taste)

· ½ tsp crushed red pepper flakes *optional

· Cilantro, chopped *optional

· 1 Tbsp toasted sesame seeds

· 1 Tbsp toasted sesame oil

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Instructions

Marinade for the Chicken

Add the coconut aminos, sriracha, sesame oil, green onions, garlic, and ginger in a shallow dish with the sliced chicken. Leave it in the refrigerator for no less than one hour or overnight; turning at least once.

Stir-Fry

Heat 1 Tbsp avocado oil in a large skillet over medium heat. Add the marinated chicken and sauté for 5 minutes, until browned. Remove chicken to a plate.

Add the remaining 1 Tbsp avocado oil to the skillet. Add mushrooms, bell pepper and bean sprouts; sauté for 5 minutes.

Add the chicken bone broth and simmer about 5 minutes, until liquid is reduced by about half.

Add shirataki noodles, green onions, salt and crushed red pepper. Stir and cook for a few minutes.

Serve with cilantro, sesame seeds and a drizzle of sesame oil.

Avocado Egg Salad

Posted on April 16, 2022 by Jessica Parker - Lunch

Avocado Egg Salad

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Author: Jessica Parker
Yield: 4 1x

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Description

This is a delicious twist on an egg salad, especially if you love avocados like I do! Plus, what a yummy way to get more healthy fat into your day. I love this on a bed of mixed green lettuce. However, you can make a lettuce wrap with it or opt for some gluten free bread.

Ingredients

Scale

10 eggs, hard-boiled
2 ripe avocados, mashed
3 Tbsp mayonnaise (opt for avocado oil based. NO canola or soy…highly inflammatory!)
1 Tbsp fresh lemon juice
2 Tbsp Dijon mustard
1/2 tsp pink Himalayan or sea salt
1/4 tsp black pepper
mixed green lettuce or large leaves for a wrap

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Instructions

Hard boil your eggs (I prefer to bake mine at 325F for about 30 minutes). Cool in a large bowl of cold water.
Mix mashed avocado, mayo, lemon juice, mustard, salt + pepper in a medium bowl and combine well.
Peel eggs and chop. Add to avocado mixture and combine well.
Refrigerate until ready to serve!
option to top with chives

Chicken and Avocado Skillet (low carb/Keto)

Posted on March 10, 2022 by Jessica Parker - Dinner

Chicken and Avocado Skillet (low carb/Keto)

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Author: Jessica Parker

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Description

Who says Keto has to be boring, or hard, or just all about bacon and cheese (but I DO love my bacon)?! This dish is freaking DELICIOUS!! This is an easy low carb meal with plenty of healthy fat and lots of protein!

Make sure you have a cast iron skillet for this! And I have to brag for a minute on how perfect my avocados were….I mean, how often does that happen?! It’s a moment to celebrate! Haha!

Ingredients

Scale

2 Tbsp avocado oil (divided)
4 boneless, skinless chicken breasts (pasture raised)
1/2 tsp pink Himalayan salt
1/2 tsp ground black pepper
1/2 tsp chile powder
2 ripe avocados, sliced in half and pit removed
1 red onion, sliced into thing rings
2 green onions, diced
1 poblano pepper, sliced
3 Tbsp fresh squeezed lime juice (save some wedges for garnish as an option!)
1 Tbsp coconut aminos (healthier version of soy sauce)
cilantro for topping/garnish *optional

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Instructions

Preheat the oven to 450F
Heat large cast iron skillet over med-high. Add 1.5 Tbsp avocado oil to the pan, making sure to coat the whole pan.
Season chicken breasts with salt, pepper and chile powder then add to the skillet. Cook 4 minutes on one side and one minute on the other. Remove chicken from the pan.
Add remaining oil to the pan then add the avocados, face down. Cook for just a couple of minutes until the start to brown. Remove from the skillet.
Next, add the sliced onion and sauté for a few minutes until soft and starting to caramelize. Keep the onions in the skillet.
Add the poblano pepper and green onions to the skillet and cook for a few minutes. Add lime juice and coconut aminos. Combine well.
Add the chicken and avocados (face up) back into the skillet amongst the onion mixture.
Put the skillet in the preheated oven and bake for 7ish minutes (make sure the chicken reaches 165F internally)
Remove from the oven and sprinkle with more salt, if desired and with the cilantro and lime (optional).

Keto Grilled Cheese Sandwiches

Posted on March 1, 2022 by Jessica Parker - Balanced Living, Lunch

Keto Grilled Cheese Sandwiches

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Author: Jessica Parker

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Description

Sometimes you just really want a little comfort food without making yourself feel like crap later or the next day. Ever have a carb hangover? I’m telling you, it’s a thing! I’ve given into the carb craving before and the next day I just struggle for energy. In fact, sleep is often not amazing either. I’m sure there’s a connection to gluten as well, since my body is not used to it.

Well, here is a tasty grilled cheese recipe that can help you satisfy those cravings while still staying within your ketogenic protocol and feeling amazing! You can make mini sandwiches like I did, or regular (the mini ones are great for appetizers)! You might also add some small pieces of turkey or ham (yum).

Ingredients

Scale

For the BREAD:

6 Tbsp grass fed butter
2 cups almond flour
3.5 tsp baking powder
1/2 tsp pink Himalayan salt
6 eggs (room temperature and separated)
1/4 tsp cream of tartar

For the SANDWICHES:

8 thick slices of keto bread
Sliced cheese (I used gouda), however much you prefer!
2 Tbsp butter, melted

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Instructions

For the BREAD:

Preheat oven to 375F. Grease a bread pan with coconut oil, butter or avocado oil.
Combine the almond flour, baking powder and salt in a medium sized bowl. Add melted butter and egg yolks. Mix well.
Whip the egg whites and cream of tartar at high speed in a mixer until stiff peaks form (should just take a couple of minutes).
Stir part of the egg white mixture into the almond flour mixture and once that is blending well, add remaining egg white mixture until everything is well combined.
Spoon the bread batter into the greased bread pan.
Bake 25-30 minutes or until the bread starts to turn golden brown (you can do the toothpick test as well to make sure the center is set).
Remove from oven and cool.

For the Grilled Cheese Sandwiches

Cut the keto bread into thick slices (if you want mini sandwiches cut those slices to the size you prefer).
Cut your cheese slices to fit the width of your bread slices. Butter your bread and either grill on the stove top or cook in an air fryer at 375F for 2-3 minutes, or until sandwiches start to turn golden brown and cheese is melted.

ENJOY!

Keto Grilled Cheese Sandwhiches

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Author: Jessica Parker

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Description

Ingredients

Scale

For the bread:

6 Tbsp grass fed butter
2 cups

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Keto Beef Taco Bowl

Posted on November 26, 2021 by Jessica Parker - Lunch

Keto Beef Taco Bowl

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Author: Jessica Parker

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Description

Yes, this is better for you since it is low carb. However, quality matters too! I like to take things a step (or a few steps further) by using organic ingredients whenever possible. In addition, the beef I used is grass fed and finished, sustainably raised with no antibiotics or added hormones. AND instead of using just broth in this recipe, I used beef bone broth. Hello nutrient density! And it was DELICIOUS!!

Ingredients

Scale

1 lb beef (ground or whatever you prefer. I used carne asada)
3 Tbsp avocado oil, divided
1/2 medium yellow onion, diced
3 cups riced cauliflower
1 tsp garlic powder
1 tsp onion powder
1 tsp paprika
1/2 tsp chili powder
1 tsp cumin
1/4 cup beef bone broth
12 oz canned tomatoes with green chiles, drained
2 cup shredded cheese
Sea salt and pepper to taste

Topping ideas:

1/2 red bell pepper, diced
1 jalapeno pepper, sliced
1 avocado, diced
1/4 red onion, diced
1/4 cup fresh cilantro, chopped
1 lime, sliced

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Instructions

In a frying pan on medium to high heat, add half of the avocado oil. Once it is warm, add the onion and cook until translucent.
Add in the beef and cook until browned. Remove from heat.
In pan, add the other half of oil and riced cauliflower. Cook for 2-3 minutes.
Add the seasonings and stir until well combined.
Add the bone broth and canned tomatoes. Stir and bring to a simmer.
Add in the onion and cooked beef back into the frying pan. Stir together.
Add the cheese and let it cook without stirring for 2-3 minutes to allow the cheese to melt.
Top with red bell pepper, jalapenos, avocado, onion, fresh cilantro, and a sliced lime.

Pumpkin Cheesecake Bars (Keto/low carb)

Posted on October 8, 2021 by Jessica Parker - Desserts

Pumpkin Cheesecake Bars (Keto/low carb)

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Author: Jessica Parker
Yield: 12 bars 1x

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Description

I really only have one word for these Pumpkin Cheesecake Bars….YUM! I love that cheesecake is sweet without being too much, and these are exactly that! Obviously a great Fall dessert when we jump into “all things pumpkin” season! I will add, though, that these are also not overly “pumpkiny”. There really is the right blend of flavors and sweetness and I really don’t think anyone would miss the crap sugar that spikes your blood sugar!

Ingredients

Scale

For the crust:

1 1/4 cup almond flour
2 Tbsp keto friendly brown sugar (I like this brand)
1/2 tsp pumpkin pie spice
8 Tbsp butter, melted

For the Cheesecake:

2 (8 ounce) bricks of cream cheese
2 eggs
1/2 cup confectioners keto friendly sweetener
1 Tbsp vanilla extract

For the Pumpkin Layer:

3/4 cup pumpkin
1 tsp pumpkin spice

For the Pecan Topping:

1/2 cup almond flour
1/4 cup pecans
2 Tbsp butter
1 Tbsp keto friendly brown sugar
1 Tbsp cinnamon

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Instructions

Preheat your oven to 350F

For the crust: stir melted butter, almond flour, sweetener and pumpkin pie spice together. Lightly press the dough into the bottom of an 8×8 pan lined with parchment paper and bake for 7 minutes.

Allow the crust to cool completely before adding the other layers!

For the cheesecake layer: Combine the cream cheese, eggs, 1/2 cup keto confectioners sweetener and vanilla in a mixing bowl and beat with an electric mixture until completely smooth.

When the crust has cooled completely, spoon out half of the cheesecake mixture and spread evenly over the crust.

Blend the pumpkin puree and pumpkin spice into the remaining cheesecake mixture for the pumpkin layer. Spread the pumpkin layer over the vanilla cheesecake layer.

For the Pecan topping: Combine the butter, pecans, almond flour, keto brown sugar and cinnamon in a blender or food processor until a crumb mixture forms. Sprinkle over the cheesecake.

Bake for 30-33 minutes.

Allow the cheesecake to cool completely and chill at least 2 hours before slicing.

Chocolate Espresso Keto Muffins

Posted on September 29, 2021 by Jessica Parker - Breakfast, Snacks

Chocolate Espresso Keto Muffins

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Author: Jessica Parker
Yield: 12 muffins

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Description

As I post this, it is National Coffee Day…but let’s be real… EVERY DAY is National Coffee Day for me! How about you??

These keto muffins are super moist! If you like dark chocolate and coffee you will LOVE these. If you don’t….I can’t help you (haha). These are great for making ahead and storing for snacks throughout the week. You could even add a little peanut butter or almond butter for a to-go breakfast if you are a breakfast person!

Ingredients

· 3 eggs

· 3/4 cup heavy whipping cream

· 1 tsp vanilla

· 1/2 cup melted butter

· 1 cup almond flour

· 1/3 cup unsweetened cocoa powder

· ½ cup powdered monk fruit sweetener (or keto sweetener of choice)

· 2 tsp baking powder

· 1/4 tsp sea salt

· 2 tsp instant espresso powder or instant coffee

· ¾ cup low carb/keto chocolate chips (I use Lily’s)

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Instructions

Preheat oven to 350F

Prepare cupcake pan with liners.

Whisk eggs, heavy whipping cream, vanilla and melted butter together.

Combine almond flour, salt, baking powder, cocoa powder, sweetener, powdered espresso (or instant coffee) in a bowl.

Gradually add the dry ingredients into the wet and combine well. Lastly, add 1/2 cup of the chocolate chips and gently fold in.

Divide the muffin batter between the muffin liners. I like to use a large cookie dough scoop to make it super easy.

Add the remaining 1/4 cup of chocolate chips to the top of the muffins.

Bake for 20-25 minutes until a toothpick inserted comes out clean.

Chocolate Chip Zucchini Bread (Keto/Low Carb/Paleo)

Posted on September 27, 2021 by Jessica Parker - Desserts, Snacks

Chocolate Chip Zucchini Bread (low carb/Keto/Paleo)

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Author: Jessica Parker
Yield: 12 slices 1x

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Description

I admit that I sometimes struggle with keto/gluten free recipes because the flour alternative can be grainy, the recipe can be too eggy OR the sweetener can be overpowering. None of this is the case in this recipe! In fact, it’s very moist and tastes so much like “regular” zucchini bread! I love mine with a little almond butter on it!

Ingredients

Scale

1 cup grated zucchini
2 cups almond flour
1/2 tsp baking soda
1 tsp baking powder
1 pinch sea salt or pink Himalayan salt
1 Tbsp cinnamon
1/2 cup monk fruit sweetener or preferred keto sweetener (coconut sugar for Paleo)
3 eggs
1/3 cup avocado oil
1 tsp vanilla extract
1/2 cup low carb chocolate chips (I love Lily’s brand!)

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Instructions

1. Preheat oven to 350F. Grease an 8X4 inch or 7.5×4.5 inch loaf pan (see notes below) with avocado oil or olive oil and set aside.

2. Shred the zucchini with a cheese grater or the grater attachment on a food processor. Squeeze out any excess moisture with a paper towel; set aside.

3. In a large bowl, whisk together the almond flour, baking soda, baking powder, salt, cinnamon, and sweetener.

4. In a separate bowl, whisk together the eggs, avocado oil, and vanilla.

5. Combine the wet and dry ingredients and mix well. Using a spatula, fold in the chocolate chips and grated zucchini.

6. Pour the batter into your prepared bread pan.

7. Bake for about one hour or until a knife or toothpick inserted into the middle comes out clean.

8. Allow to cool for several minutes before attempting to remove it from the pan. Enjoy!

Chicken Tortilla Soup (with Chicken Bone Broth)

Posted on September 22, 2021 by Jessica Parker - Balanced Living, Lunch

Chicken Tortilla Soup (with Bone Broth)

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Author: Jessica Parker
Yield: 4 1x

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Description

It’s the first day of Fall as I type this so it’s officially SOUP SEASON! This soup isn’t very “Fall-like”, but it sure is good! Plus, I made it with homemade chicken bone broth, which makes it that much better in terms of immune boosting potential!

I made mine extra spicy, but you can absolutely dial that down if you would like with less spice. Cilantro, bone broth, garlic, onions, tomatoes….such good micronutrients in here that support optimal health, especially as cold and flu season is staring us in the face!

The tortilla strips are optional. If you are following a low carb/ketogenic protocol, I would suggest using a low carb tortilla or just skipping them. It’s delicious with or without these!

Ingredients

Scale

1 Tbsp olive or avocado oil
1 small onion, chopped
2 cloves garlic, minced
1 can (14 oz) whole peeled tomatoes
1 Tbsp chili powder
4 cups homemade bone broth
1 pound boneless, skinless chicken breasts
1 lime, juiced
½ avocado, diced
Pink Himalayan or sea salt and black pepper, to taste
diced avocado (for topping)
2 low carb tortillas (optional)
chopped fresh cilantro

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Instructions

In a large pot or Dutch oven heat the olive oil over medium heat.
Add the onion and cook for 3-5 minutes or until softened and translucent.
Add the garlic and cook for 30 seconds.
Remove the pot from the heat.
Add the tomatoes (with juices) and chili powder.
Use an immersion blender to blend until smooth (you could do this in a high powered blender if you don’t have an immersion blender).
Add the bone broth to the tomato mixture and stir.
Return the pot to the stove and bring to a simmer.
Add the chicken breasts and cook for 15-20 minutes or until tender.
Remove the chicken form the soup and shred with 2 forks and then return to the pot.
Add the lime juice and season to taste with salt and pepper.
To make the tortilla strips: preheat oven to 350°F.
Brush the tortillas with melted butter.
Bake for 5-10 minutes.
Remove from the oven and cut the tortillas into strips.
Divide the soup between serving bowls.
Top with tortilla strips, diced avocado, chopped cilantro and enjoy!

Bacon, Avocado, Chicken Salad with Honey Mustard Dressing (low carb)

Posted on September 16, 2021 by Jessica Parker - Lunch

Bacon Avocado Chicken Salad with Honey Mustard Dressing (low carb)

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Author: Jessica Parker
Yield: 2 1x

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Description

If you are a keto person…before you freak out about HONEY in the title of this, please understand that 1 Tbsp of honey in the entire dressing recipe of which you will only use part of, will not have a significant negative impact on your protocol. However, if you are really wanting to avoid it, you can absolutely use a “keto friendly” sweetener instead!

I love using small amounts of honey or 100% pure maple syrup here and there in recipes as the flavor is so good in my opinion!

I also made my chicken in the air fryer, but if you don’t have one, absolutely bake it or fry it in a healthy fat such as coconut oil, butter or ghee.

Ingredients

Scale

2 boneless, skinless chicken breasts
1 cup almond flour
1/4 cup shaved parmesan
1 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon smoked paprika
1/4–1/2 teaspoon cayenne pepper
pink Himalayan salt and black pepper
avocado or olive oil, for brushing
6 cups mixed greens
1 cup cherry tomatoes, halved
1–2 avocados, diced
4 slices bacon, cooked and crumbled

Honey Mustard Dressing

2 Tbsp avocado or olive oil
1 Tbsp honey
2 Tbsp apple cider vinegar
2 Tbsp dijon mustard
1 small garlic clove, minced
¼ teaspoon sea salt, more to taste
Freshly ground black pepper

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Instructions

Dry the chicken breasts with a paper towel and set aside
Mix together the almond flour, parmesan cheese, spices and salt and pepper together in a shallow dish
Coat the chicken in oil on both sides then dip in the almond flour mixture, making sure to press it into the chicken and cover well on both sides.
Set your air fryer to 375F , line the basket with parchment paper, lay the chicken breast inside the basket and air fry for about 20 minutes, flipping halfway.
While your chicken is cooking, whisk together the honey mustard dressing ingredients in a small bowl.
Get the veggies ready on your plates or bowls to serve.
Once the chicken is cooked through, let it cool for a few minutes so it’s not super hot to the touch. Slice it into strips and place on the top of the salad along with the crumbled bacon.
Drizzle the dressing over your salads and enjoy!!

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