Category: Lunch

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

Chive Soufflé

Posted on April 11, 2022 by Vibrant Life - Breakfast, Lunch

Chive Soufflé

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Author: Jessica Parker

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Description

Soufflés are so fun and delicious! This is a protein packed and easy recipe that can be served alongside bacon, sausage and/or veggies to make the perfect breakfast or brunch!

If you are avoiding dairy, omit Parmesan cheese on top and use ghee or coconut oil to grease the dish.

Ingredients

Scale

6 eggs, separated
1/4 cup chopped chives (fresh)
1/4 tsp pink Himalayan salt or sea salt
1/4 tsp black pepper
1/2 cup fresh Parmesan cheese, grated
Butter for greasing dish

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Instructions

Preheat your oven to 400F.
In a large bowl, beat together the egg yolks, chives, salt and pepper.
In a separate mixing bowl, beat with mixer on high speed, the egg whites until stiff peaks form.
Gently fold whipped egg whites into the yoke mixture, being careful to not over mix so your soufflé ends up puffy!
Grease small baking dish or oven safe (cast iron) skillet with butter, along bottom and sides; coat well.
Add egg mixture to the prepared dish or skillet and sprinkle with the Parmesan cheese.
Bake at 400F for 10 minutes until soufflé is puffy and starting to turn golden.
Cut in 4 pieces and serve!

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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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.

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!!

Cucumber Tomato Avocado Lime Summer Salad

Posted on July 27, 2021 by Jessica Parker - Lunch

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!)

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

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

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Instructions

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

Broccoli Beef Bowl (Low Carb)

Posted on February 15, 2020 by Vibrant Life - Lunch

Broccoli Beef Bowl Recipe from That Vibrant Life

Broccoli Beef Bowl (Low Carb)

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Author: Jessica Parker
Yield: 1 1x

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Description

This Broccoli Beef Bowl is perfect for a keto lunch or dinner – heck even breakfast! It’s a super easy recipe and a great one to make extra of for quick and healthy meals throughout the week.

I prefer to stay away from soy products in my diet as a way of maintaining a healthy hormone balance (soy is a known phytoestrogen which can impact your own levels of estrogen causing issues with reproduction, leading to infertility, hypothyroidism and cancer). Therefore, you will notice I use coconut aminos rather than soy sauce in this recipe. It can be a spendy purchase, but a little goes a long way! Also, it truly is worth extra costs here and there for better overall health.

In addition to the coconut aminos, I always opt for grass fed and finished beef (must be grass finished as well) that has had no added hormones or antibiotics. All of these things will impact your own level of inflammation and hormone balance!

This riced cauliflower and broccoli are both organic and from the frozen section in Costco! Frozen is an excellent option as it can actually be more fresh than “fresh” fruits and vegetables are (unless you shop the farmers market or grow your own!). I do love the farmers market but also love stocking the freezer with frozen for convenience. This produce is flash frozen which means the nutrients are locked in rather than the produce traveling on trucks from different parts of the country to make it to your local grocery store and losing nutrients by the day.

If you are interested in the ketogenic approach to nutrition, please head here to check out my Keto for Women Virtual Program!

Ingredients

Scale

1 lb Ground Beef (grass fed and finished)
Pink Himalayan salt & pepper to taste
3 cups Brocolli florets
1 Cauliflower, 1 head

Sauce

1 tbsp Ginger, freshly grated
4 cloves, Garlic (crushed)
½ cup Coconut aminos (rather than soy sauce)
2 tbsp Sesame oil
1 cup Hot water

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Instructions

Brown the beef in a skillet, adding the salt and pepper to taste. Set aside.
In a medium sized pot, steam the broccoli on the stove top until tender, but still with some crunch (nobody wants soggy broccoli!)
For the riced cauliflower, chop up the florets of your washed head of cauliflower and add to a food processor. Use the pulse setting just until you have small, consistent pieces of cauliflower (you don’t want to turn it into soup, this shouldn’t take very many cycles of pulses). You can always purchase already “riced” cauliflower. I bought mine at Costco (go for organic whenever possible).
I like to add a heaping Tbsp of butter (Kerrygold is my favorite) or Ghea and cook the cauliflower over medium heat until, like the broccoli, tender but not soggy!
In a separate small/medium sized bowl, add your sauce ingredients. Whisk together and pour desired amount over prepared bowl (you can make your bowl however you like! You can mix it all together or layer…whatever you prefer). I added sesame seeds just because they’re pretty 🙂

Cilantro Avocado Chicken Salad

Posted on August 21, 2019 by Vibrant Life - Lunch

Cilantro Avocado Chicken Salad

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Author: Jessica Parker
Yield: 1 1x

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Description

This is truly one of my favorite “go-to” recipes. It’s one that is so darn easy and yet delicious at the same time. I love to make extras of this one and eat it over the course of a few days.

You can also do whatever you’d like with it in terms of having it for lunch, a snack, even a side dish for a BBQ or potluck. It offers a good dose of healthy fats and protein so you will be feeling pretty good for hours after eating this yummy salad!

The good news with the avocados is that because of the lime juice, they tend not to brown as easily. I have also kept this in a mason jar before as well for better preservation. Enjoy!

Ingredients

Scale

2 cups Organic Chicken, cooked & shredded
1 Avocado, diced
½ tsp Garlic Powder
½ tsp Pink Himalayan Salt
½ tsp Pepper
2 tsp Lime Juice, fresh squeezed
1 tsp Cilntro, chopped
¼ cup Mayonnaise (made with avocado oil)
¼ cup Sour Cream (full fat)

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Instructions

Mix all ingredients well in a medium sized bowl (I like to double this recipe).
You can eat this right away or let it sit in the fridge for 30 minutes or so. The flavor only gets better!
Serve on a bed of lettuce, in a lettuce wrap or, if you are not concerned about carbs, on your favorite bread!

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