Author: Jessica Parker

Cucumber Tomato Avocado Lime Summer Salad

Posted on July 27, 2021 by - Lunch

Tomato Cucumber Lime Salad

Wow, that’s a mouthful of a title! This salad is perfect for a hot summer evening. I even had some leftovers from last night for lunch today and added some shredded chicken. It was PERFECT. Maybe even better since the red wine vinegar and lime juice had time to marinate with the veggies. And, because of the lime and vinegar, the avocados weren’t all brown. However, you could always keep them separate and add more the next day. I also think mini mozzarella balls or feta cheese would be an excellent addition! (Ok, I’m getting hungry!)

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Tomato Cucumber Lime Salad

Cucumber Tomato Avocado Lime Summer Salad

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  • Author: Jessica Parker
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 10 1x
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Ingredients

Scale
  1. 2 avocados
  2. 2 cucumbers
  3. 4 of your favorite kind of tomatoes
  4. ½ red onion
  5. ¼ cup red wine vinegar
  6. ¼ cup avocado oil
  7. 3 Tbsp fresh squeezed lime juice
  8. ½ tsp pink Himalayan salt
  9. 1/4 tsp ground black pepper

Instructions

  1. Cut avocados, cucumbers and tomatoes into bite sized chunks.
  2. Thinly slice the onion and cut the circles into half moons (or smaller)
  3. Whisk together the avocado oil, vinegar, lime juice, salt, and pepper together in a small bowl.
  4. Put the tomato and cucumber chunks together in a large bowl, pour the dressing over them and toss to coat everything evenly.
  5. Add the avocados and gently combine (don’t squish them!)
  6. Serve immediately!

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Strawberry Shortcake (KETO/Low Carb)

Posted on July 1, 2021 by - Desserts

Strawberry Shortcake
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Strawberry Shortcake (KETO/Low Carb)

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  • Author: Jessica Parker
  • Cook Time: 18 minutes
  • Total Time: 30 minutes
  • Yield: 2-4 1x
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Description

Another strawberry recipe! This is two in a row because…SUMMER! As I post this it is almost the 4th of July. What a perfect dessert for your keto and non-keto guests, alike. It’s easy and really delicious! Next time I might even blend up some strawberries in the food processor and fold them into the whipped cream. YUM!

For “keto friendly” sweeteners, my favorite is monk fruit, but you can absolutely use whatever you prefer. Always just adjust the amount as necessary because they differ from one to another in terms of how sweet they are.

Ingredients

Scale

For the biscuits:

  • 1 large egg
  • ¼ cup sour cream
  • ½ tsp vanilla extract
  • ¼ cup monk fruit sweetener
  • ⅛ tsp salt
  • 1 cup almond flour
  • 2 tsp baking powder 

Filling and topping:

  • 10 strawberries
  • ¾ cup heavy whipping cream cold
  • ½ tsp vanilla extract
  • 1 Tbsp monk fruit sweetener

Instructions

For the biscuits:

Preheat your oven to 350 F. Line a baking sheet with parchment paper.

In a medium bowl, whisk the egg, sour cream, vanilla, sweetener, and salt. Next mix in the almond flour and the baking powder.

Scoop four big mounds of dough on a parchment paper lined cookie sheet sheet. 

Bake until golden, 15-18 minutes. Remove the biscuits from the oven and let cool. (I like to put mine on a plate and then in the freezer so they cool faster.)

For the filling and topping:

Slice the strawberries and set aside. 

Place the whipping cream, vanilla and sweetener in a mixer and whip until the mixture turns into whipped cream. Make sure not to over whip!

Depending on how thick your biscuits turn out, you can slice them in half horizontally or just use one whole one for the top and one whole one for the bottom (this is what I did). Spoon about 1/4 cup or so of the whipped cream onto the bottom biscuit and then add some strawberry slices on top. Top with the second biscuit (or the other half of the biscuit if you cut yours). Do the same for the rest of the biscuits, whipped cream and strawberries!

Enjoy!

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Raspberry Strawberry Keto Cupcakes

Posted on June 22, 2021 by - Desserts

Raspberry Strawberry Keto Cupcakes
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Raspberry Strawberry Keto Cupcakes

Raspberry Strawberry Keto Cupcakes

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews
  • Author: Jessica Parker
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 8 mini cupcakes 1x
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Description

Who doesn’t love a cupcake and especially when its summer and you have fresh organic berries!! Berries are the best fruit to reach for if you are following a ketogenic or low carb protocol. They are some of the lowest carb fruits and if you pair them with some healthy fat and/or protein, even better. Why? Because always making sure to consume carbs WITH fats and/or proteins helps maintain a stable blood sugar level and therefore promotes a healthy insulin response as well. 

Can you have desserts on KETO? Absolutely! These are the kinds to gravitate towards! My only piece of advice would be to not have them all the time. Some of the goals with keto or low carb (or even paleo for that matter) are to get yourself off of the crazy sugar cycle. Even though using sweeteners like monk fruit won’t illicit a blood sugar and insulin response like table sugar, you still have that taste to contend with that you are offering to your taste buds. For some people, the taste alone is enough to keep them “stuck” so to speak, with strong cravings. The other thing to consider is that all of our bodies and the way our bodies respond to foods are extremely unique. Monk fruit sweetener might not impact your blood sugar, but mine might have more of a reaction than you might think.

So, how do you know if a low carb/keto friendly sweetener impacts your blood sugar more than expected? The first, easiest and least expensive method is to just really watch how your body responds. If you are having desserts or treats consistently, or even adding sweetener to your coffee a lot, and your body is not responding the way you would like it to on the ketogenic diet, I would consider backing off of the sweet stuff to see how things might change.

Obviously, the other way to tell would be to use a glucose meter and test with certain foods!

These cupcakes would be amazing minus the frosting if you would rather have some moist Raspberry Strawberry muffins instead.


Ingredients

Scale
    • 1/2 cup raspberries (1/4 cup if you are not doing the frosting) 
    • 1/2 cup strawberries (1/4 cup if you are not doing the frosting)

    For the cupcakes:

    • 1 cup almond flour
    • 2 Tbsp coconut flour
    • 1/4 cup monk fruit (use whatever keto friendly sweetener you prefer)
    • 1/2 tsp baking powder
    • 1/4 tsp salt
    • 2 eggs
    • 4 Tbsp butter, melted
    • 1 tsp vanilla extract

    For the frosting:

    • 1/2 cup cream cheese, room temp
    • 5 Tbsp powdered monk fruit (or keto friendly sweetener of choice…just make sure it’s powdered)
    • 1 tsp vanilla extract

Instructions

Berries:

  1. Chop the berries fine or blend them in a food processor
  2. Cook the berries in a small pot over medium heat, stirring so they don’t stick. 
  3. Keep stirring and cooking until they start to release moisture (they will smell amazing!). Once they soften up and are nice and juicy, remove them from the heat and set aside. 

Cupcakes:

  1. Preheat oven to 350F. 
  2. Mix almond flour, coconut flour, sweetener, baking powder and salt together in a small bowl.
  3. Mix eggs, vanilla and melted butter together in a medium sized bowl. 
  4. Add the dry ingredients into the bowl with the wet ingredients, mixing well. Add 1/2 of the cooked berries and combine well. 
  5. Drop batter in to prepared cupcake tin (this will make about 8 mini cupcakes or 4 regular sized cupcakes.

Frosting:

  1.  Beat the cream cheese in a mixer until creamed. 
  2. Add the powdered sweetener and beat well (scrape the sides as needed)
  3. Lastly, add the vanilla and remaining cooked berries. Mix well. Chill in the fridge while the cupcakes cool.
  4. Decorate and enjoy!! 

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