Tag: Recipe

Chicken Lo Mein (low carb/gluten free)

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

Chicken Lo Mein (low carb/gluten free)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Jessica Parker
Yield: 4

Print Recipe

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

Cook Mode Prevent your screen from going dark

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

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Jessica Parker
Yield: 4 1x

Print Recipe

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

Cook Mode Prevent your screen from going dark

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

Carrot Cake Cookies with Cream Cheese Frosting (GF, no sugar added)

Posted on April 14, 2022 by Vibrant Life - Desserts

Carrot Cake Cookies

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Jessica Parker

Print Recipe

Description

If you love carrot cake, but also love healthy ingredients, you’ve gotta try this recipe! These are really easy to make, but I’ll warn you: you might want to make a double batch! Gluten free and no sugar added! You can make these dairy free by opting for coconut butter drizzled on top instead of the cream cheese frosting. These would be awesome as a breakfast cookie!

I would not include these in your diet if you are following a strict keto protocol currently. They are great during a carb cycle, however!

Ingredients

Scale

1 cup carrots, grated
1 cup unsweetened coconut, shredded
3/4 cup dates, pitted
2 Tbsp pecan butter (or nut butter of choice, but I HIGHLY recommend the pecan!)
2 eggs
½ tsp vanilla extract
2 Tbsp monk fruit sweetener (you could do honey or pure maple syrup as an option)

FROSTING/TOPPING

4 oz full fat cream cheese, room temperature
1 tsp vanilla extract
1/4 cup – 1/2 cup powdered monk fruit sweetener (depending on sweetness you prefer)
2 Tbsp + heavy whipping cream (depending on desired consistency)
optional: toasted coconut flakes to sprinkle on top

***Optional for dairy free: Coconut butter or manna (melted and drizzled on top)

Cook Mode Prevent your screen from going dark

Instructions

Preheat the oven to 350F

Combine all ingredients in a food processor and blend until everything is well mixed and holding together well.

Place rounded spoonfuls of dough on parchment paper lined cookie sheet and back for 12-15 minutes, or until starting to turn golden and the cookies are set.

FROSTING:

Beat all ingredients in a medium sized mixing bowl with an electric mixer, until well combined and fluffy.

Spread the frosting on top of the cooled cookies and enjoy!! Store in the refrigerator if they last that long 🙂

*optional: sprinkle toasted coconut flakes on top

DAIRY FREE: Melt some coconut butter enough to be able to drizzle and you top the cookies with it, if you would like! I love them with or without the coconut butter! *you can also make your own coconut butter by putting unsweetened coconut into your food processor and blending for several minutes until it breaks down. You might have to add a little coconut oil to help the process a little. It’s delicious on waffles, pancakes, in recipes, etc!

Chive Soufflé

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

Chive Soufflé

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Jessica Parker

Print Recipe

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

Cook Mode Prevent your screen from going dark

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!

Chicken and Avocado Skillet (low carb/Keto)

Posted on March 10, 2022 by Jessica Parker - Dinner

Chicken and Avocado Skillet (low carb/Keto)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Jessica Parker

Print Recipe

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

Cook Mode Prevent your screen from going dark

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

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Jessica Parker

Print Recipe

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

Cook Mode Prevent your screen from going dark

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

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Jessica Parker

Print Recipe

Description

Ingredients

Scale

For the bread:

6 Tbsp grass fed butter
2 cups

Cook Mode Prevent your screen from going dark

Keto Beef Taco Bowl

Posted on November 26, 2021 by Jessica Parker - Lunch

Keto Beef Taco Bowl

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Jessica Parker

Print Recipe

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

Cook Mode Prevent your screen from going dark

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)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Jessica Parker
Yield: 12 bars 1x

Print Recipe

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

Cook Mode Prevent your screen from going dark

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

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Jessica Parker
Yield: 12 muffins

Print Recipe

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)

Cook Mode Prevent your screen from going dark

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)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Jessica Parker
Yield: 12 slices 1x

Print Recipe

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!)

Cook Mode Prevent your screen from going dark

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!

Description

Ingredients

Instructions

Description

Ingredients

Instructions

Description

Ingredients

Instructions

Description

Ingredients

Instructions

Description

Ingredients

Instructions

Description

Ingredients

Instructions

Description

Ingredients

Description

Ingredients

Instructions

Description

Ingredients

Instructions

Description

Ingredients

Instructions

Description

Ingredients

Instructions

Recent Posts

Recent Comments

Join Our Email Newsletter