Tag: Recipe

Chicken Tortilla Soup (with Chicken Bone Broth)

Chicken Tortilla Soup
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Chicken Tortilla Soup (with Bone Broth)

  • Author: Jessica Parker
  • Yield: 4 1x

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

Instructions

  1. In a large pot or Dutch oven heat the olive oil over medium heat.
  2. Add the onion and cook for 3-5 minutes or until softened and translucent.
  3. Add the garlic and cook for 30 seconds.
  4. Remove the pot from the heat.
  5. Add the tomatoes (with juices)  and chili powder.
  6. 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).
  7. Add the bone broth to the tomato mixture and stir.
  8. Return the pot to the stove and bring to a simmer.
  9. Add the chicken breasts and cook for 15-20 minutes or until tender.
  10. Remove the chicken form the soup and shred with 2 forks and then return to the pot.
  11. Add the lime juice and season to taste with salt and pepper.
  12. To make the tortilla strips: preheat oven to 350°F.
  13. Brush the tortillas with melted butter.
  14. Bake for 5-10 minutes.
  15. Remove from the oven and cut the tortillas into strips.
  16. Divide the soup between serving bowls.
  17. Top with tortilla strips, diced avocado, chopped cilantro and enjoy!

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

Bacon Avocado Chicken Salad
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Bacon Avocado Chicken Salad

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

  • Author: Jessica Parker
  • Yield: 2 1x

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
  • 1/41/2 teaspoon cayenne pepper
  • pink Himalayan salt and black pepper
  • avocado or olive oil, for brushing
  • 6 cups mixed greens
  • 1 cup cherry tomatoes, halved
  • 12 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

Instructions

  1. Dry the chicken breasts with a paper towel and set aside
  2. Mix together the almond flour, parmesan cheese, spices and salt and pepper together in a shallow dish
  3. 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.
  4. 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.
  5. While your chicken is cooking, whisk together the honey mustard dressing ingredients in a small bowl.
  6. Get the veggies ready on your plates or bowls to serve.
  7. 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.
  8. Drizzle the dressing over your salads and enjoy!!

Cucumber Tomato Avocado Lime Summer Salad

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

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

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!

Strawberry Shortcake (KETO/Low Carb)

Strawberry Shortcake
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Strawberry Shortcake (KETO/Low Carb)

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

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!


Raspberry Strawberry Keto Cupcakes

Raspberry Strawberry Keto Cupcakes
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Raspberry Strawberry Keto Cupcakes

Raspberry Strawberry Keto Cupcakes

  • Author: Jessica Parker
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 8 mini cupcakes 1x

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!! 

Butternut Squash Lasagna

Butternut Squash Lasagna Recipe from That Vibrant Life
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Butternut Squash Lasagna

  • Author: Jessica Parker

Description

This is a great twist on the regular lasagna, especially if you love butternut squash! I was not looking forward to cutting into this squash since they are so firm, but it really was a lot easier to deal with than I had imagined. No need to soften it up first. This is for sure a low carb comfort food dish!

 

Note: this will be a little higher in carb than some other dishes because of the starchy squash. I would reserve this for a day when you are boosting your healthy carbs a bit (carb cycling) which I think is a very useful thing to practice!


Ingredients

Scale
  • 1 Tbsp avocado oil
  • 1 red onion, sliced in thin half rings
  • 6 oz baby spinach
  • ¾ cup whole fat, plain Greek yogurt
  • 1/3 cup heavy whipping cream
  • 3 oz provolone cheese, cut into little pieces
  • 1 tsp sea salt or pink Himalayan salt
  • 2 eggs
  • 1 butternut squash
  • 1 cup ricotta cheese
  • 2 oz Gruyere cheese, grated (about ½ cup)
  • Avocado oil to grease casserole dish

Instructions

  1. Preheat oven to 350F. Heat oil in large skillet over med-high. Add onion and garlic and sauté about 4 minutes. Add the spinach and sauté just until spinach is wilty. Remove from heat. Put yogurt, heavy whipping cream and provolone into a blender or food processer; blend just 20 seconds. Add salt and eggs, blend 1 full minute.
  2. Cut the round bulb off the bottom of the squash. Peel the neck (the longer part of the squash) with a vegetable peeler. Cut into thin 1/8th inch rounds. Steam for several minutes in a pot on the stove just until the round start to soften a bit.
  3. Coat a 8 inch square casserole dish with avocado oil then spread ½ cup of the yogurt, heavy whipping cream mixture on the bottom of the dish.
  4. Make one layer with squash rounds over the yogurt mixture, making sure to slightly overlap the rounds.
  5. Top with 1/3 cup ricotta cheese then 1/3 of the spinach mixture and 1/3 of the remaining yogurt mixture.  Repeat these layers twice and end with what is left of the yogurt mixture.
  6. Sprinkle the Gruyere cheese over the lasagna, cover with foil and bake at 350F for 50 minutes.
  7. Remove the foil, turn the broiler on and broil for a few minutes, or until lasagna starts turning golden brown (this will happen pretty fast, so keep an eye on it).
  8. Remove from oven and let sit for about 20 minutes before cutting into it and serving. Enjoy!

Lemon Poppy Seed Muffins (Gluten Free)

Lemon Poppy Seed Muffins Recipe from That Vibrant Life
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Lemon Poppy Seed Muffins (Gluten Free)

  • Author: Jessica Parker
  • Yield: 1 1x

Description

Anyone else LOVE lemon poppy seed muffins?! I am a huge fan but don’t often have them because the way they are usually made, you might as well have a donut! THIS recipe, however, allows you to have the best of both worlds with wonderful, healthy ingredients like almond flour, honey for the sweetener, fresh lemon juice and avocado oil. However, it still tastes like a treat!

You could use a keto friendly sweetener like erythritol to make this a lower carb treat that fits into a ketogenic protocol.


Ingredients

Scale

Wet Ingredients

  • 2 tbsp fresh lemon juice
  • 2 zest from 2 lemons
  • ⅓ cup Milk of your choice (for a dairy alternative I love milkadamia)
  • ⅓ cup honey or maple syrup
  • ¼ cup avocado oil
  • 3 eggs

Dry Ingredients

  • 2.50 cups almond flour
  • ½ cup tapioca starch (you can use corn starch)
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt
  • 2 tbsp poppy seeds

Instructions

  1. Preheat the oven to 350 degrees F. Grease a muffin pan or line with parchment muffin liners (I love making mini muffins!)
  2. In a large bowl, combine all of the wet ingredients.
  3. Add the dry ingredients individually, stirring while adding each one to combine well.
  4. Scoop batter into the prepared muffin tin. I use a small cookie dough scoop, it makes it so easy and less messy! I like to fill my muffin cups pretty full so there is a good muffin top (the kind we want to have!!).
  5. Bake at 350F 15-18 minutes or until they start to turn a little golden.
  6. Let cool and enjoy!! I highly recommend having one with your morning coffee…so tasty!

Prosciutto and Veggie Egg Cups (Low Carb/Keto)

Prosciutto and Veggie Egg Cups (Low Carb/Keto) Recipe from That Vibrant Life
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Prosciutto and Veggie Egg Cups (Low Carb/Keto)

  • Author: Jessica Parker
  • Yield: 1 1x

Description

Lets talk EGGS for a moment and just how amazing they are for us!

Eggs are an awesome source of omega-3 fatty acids which helps to lower inflammation and triglycerides and reduce blood cholesterol levels. They also offer a good dose of choline which is imperative for optimal brain and liver function. In fact, according to Dr. Josh Axe, “the liver depends on choline to operate correctly, and one sign of a choline deficiency is poor liver function. Low choline levels are correlated with fatty liver disease, and some research in animals also indicates that choline deficiency may be linked to some types of cancers as well. Plus, in proper amounts, choline has also been found to treat certain brain issues, such as depression, and improve memory and cognitive function.”

Eggs are a terrific part of a KETO protocol as they offer an option that is low carb with optimal levels of protein and fat, in addition to being super nourishing! Keeping carbs low helps to regulate blood sugar and insulin which then keeps inflammation in check and therefore supports the immune system.

If you are interested in a KETO for Women program that includes recipes, meal guides, all the education you need in order to understand how keto works and apply it in a way that supports your body as a woman, I invite you to check out my program here!


Ingredients

Scale
  • 6 Eggs
  • 6 slices, Prosciutto
  • Heavy Whipping Cream
  • ½ Onion, diced
  • 1 tbsp Garlic, minced
  • 7 oz Green Chilies, canned & chopped
  • Salt & pepper
  • Butter, coconut oil or avocado oil to grease muffin tin

Instructions

  1. Preheat oven to 350F & prepare muffin tin with coconut oil, butter or avocado oil and grease very, very well!!
  2. Line cups of muffin tin with the prosciutto (bottoms and edges).
  3. Beat eggs and heavy whipping cream well.
  4. Lightly sautee the onions and garlic then add to the egg mixture and combine well along with the green chilies and salt and pepper.
  5. Pour egg mixture into each cup filling about 3/4 full. (If you have extra egg mixture you can fill other cups minus the prosciutto.)
  6. Bake at 350F for 20 minutes or until egg cups are turning golden brown and eggs are set.
  7. You can change this up and add whatever veggies you would like, perhaps even cheese and hot sauce on top!

Keto Lemon Cookies

Keto Lemon Cookies Recipe from That Vibrant Life
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Keto Lemon Cookies

  • Author: Jessica Parker
  • Yield: 1 1x

Description

Well we are well into week 2 of a stay at home order due to COVID-19. I long for the day when I look back at something like this that I’ve written and it’s all just a distant memory!

Right now, I find cultivating joy to be critical. If you follow holistic practitioner, Chris Kresser, you will find he is talking about this A LOT right now. If you don’t follow him, you should! I value messages like this so much from experts that is helpful both for our immune systems, but also for our hearts and mindset. Truly, if our hearts and mindset are suffering, our immune systems will too.

How did I cultivate joy today? Aside from going on several walks and sending messages and texts to people I love, I baked! Baking makes me so happy! Something else that makes me happy is LEMONS! This time of year is when I start craving things like lemons that make me think of summer.

I am still following my keto protocol during this time, as I honestly find it easy to do so. However, I’ve eased up a tad and am not tracking or being as strict as I am sometimes. I feel a little more flow is a good thing right now, however, I feel so good on a low carb/keto protocol that I for sure have no plans of just going off of it any time soon.

Enjoy this recipes that is one to be shared for sure once we can resume our get togethers with friends and family!!


Ingredients

Scale

Cookie Ingredients

  • 1.50 cups Almond Flour
  • ½ cup Coconut Flour
  • ½ cup Butter, softened
  • 2 eggs
  • 2 tsp Cream of Tartar
  • 1 tsp Baking Soda
  • ½ tsp Xanthan Gum
  • 1 pinch Salt
  • ¾ cup Monk Fruit Sweetener (or sweetener of choice)
  • 2 tbsp Fresh Lemon Juice
  • 1 tbsp Lemon Zest

Glaze Ingredients

  • ⅓ cup Powdered Keto Sweetener (erythritol)
  • 1 tbsp Lemon Juice
  • Lemon Zest for garnish

Instructions

  1. Preheat oven to 350F and prepare a baking sheet with parchment paper.
  2. Mix the dry ingredients together in a medium sized bowl and set aside.
  3. In a separate bowl, mix the butter, monk fruit sweetener, eggs, lemon juice and lemon zest until creamy.
  4. Mix the dry ingredients into the wet ingredients and combine well.
  5. Roll the dough into individual 1 inch balls or use a small cookie scoop to place, spaced evenly, on the cookie sheet. Flatten the balls slightly and bake 10-12 minutes or until turning golden brown.
  6. Whisk the glaze ingredients together and drizzle over the cookies when they have cooled slightly.
  7. Enjoy!

Broccoli Beef Bowl (Low Carb)

Broccoli Beef Bowl Recipe from That Vibrant Life
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Broccoli Beef Bowl (Low Carb)

  • Author: Jessica Parker
  • Yield: 1 1x

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

Instructions

  1. Brown the beef in a skillet, adding the salt and pepper to taste. Set aside.
  2. In a medium sized pot, steam the broccoli on the stove top until tender, but still with some crunch (nobody wants soggy broccoli!)
  3. 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).
  4. 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!
  5. 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 🙂