Tag: Recipe

Short Bread Keto Cookies

Posted on January 12, 2020 by Vibrant Life - Desserts

Short Bread Keto Cookies

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Author: Jessica Parker
Yield: 1 1x

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Description

Craving something sweet on Keto? These are REALLY simple and tasty! Seriously 4-6 ingredients is all. This recipe only makes a tiny batch of low carb cookies (8-12), so if you are wanting a bigger batch, double up for sure!

The nuts here are optional. I actually used some of my previously made keto granola on top since it had a mix of pecans, pistachios and almonds. You can also add cinnamon, but again, totally optional!

These keto cookies would be great for a gathering like a potluck with keto and non-keto people alike!

Ingredients

Scale

1 cup Almond Flour
¼ cup Confectioners Erythritol/Monk Fruit
3 tbsp Butter, softened (I like Kerrygold)
1 tsp Vanilla
Crushed nuts, amount desired (optional)
1 pinch Cinnamon (optional)

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Instructions

Preheat oven to 350F and prepare cookie sheet with parchment paper.
Combine all the ingredients well until a soft dough is formed (nuts can be added in or sprinkled on top if you’re using them.
Roll into small balls (I used a small cookie dough scoop) and drop evenly onto cookie sheet.
Press criss crosses into each cookie with a fork then bake at 350F for 10 minutes.
Enjoy!!

Shredded Brussels Sprout and Bacon Salad with Citrus Dressing

Posted on December 27, 2019 by Vibrant Life - Sides

Shredded Brussels Sprout and Bacon Salad with Citrus Dressing

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Author: Jessica Parker
Yield: 1 1x

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Description

This salad is really delicious and perfect if you like to make things ahead that you can use for lunches and sides for the next several days. Of course, as I post this we are in the holiday season, so it would be an ideal dish for gatherings!

I personally love brussels sprouts, but if you don’t, I encourage you to still give it a try! When they are shredded, tossed with citrus dressing, bacon and cheese, ummm….you might have an entirely different opinion of brussels sprouts!

Aside from taste and all that, these little green guys pack a punch when it comes to nutrients! Here’s the nutrient profile of these cruciferous veggies according to Dr. Axe:

A half cup of boiled Brussels sprouts (about 78 grams) provides approximately:

28.1 calories
5.5 grams carbohydrates
2 grams protein
0.4 gram fat
2 grams fiber
109 microgram vitamin K (137 percent DV)
48.4 milligrams vitamin C (81 percent DV)
604 international units vitamin A (12 percent DV)
46.8 micrograms folate (12 percent DV)
0.2 milligram manganese (9 percent DV)
0.1 milligram vitamin B6 (7 percent DV)
247 milligrams potassium (7 percent DV)
0.1 milligram thiamine (6 percent DV)
0.9 milligram iron (5 percent DV)
0.1 milligram riboflavin (4 percent DV)
15.6 milligrams magnesium (4 percent DV)
43.7 milligrams phosphorus (4 percent DV)

Brussels sprouts nutrition also contains some vitamin E, niacin, pantothenic acid, choline, betaine, calcium, zinc, copper and selenium.

Lots of reasons to love them and include them regularly in your diet. One of my favorite things about cruciferous vegetables in general is their liver loving power! They are full of phytonutrients, carotenoids, flavonoids, and glucosinolates that help neutralize toxins and support the liver in order to do its job of detoxing the body.

Ingredients

Scale

1 Lemon
1 Orange
1 Shallot, minced
½ cup Olive or Avocado Oil
Salt and Pepper, to taste
6 Slices Bacon, cooked & crumbled
2 dozen, Brussels Sprouts
1 cup Almonds, chopped
1 cup Romano Cheese, grated

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Instructions

Cook and crumble the bacon, set aside.
Squeeze the juice from the lemon and orange into a medium sized bowl. Add the minced shallot.
Gradually pour the oil into the juice/shallot mixture while whisking continuously. You should notice the mixture turning from clear to more opaque and creamy looking.
Add desired amount of salt and pepper and place dressing in the refrigerator while prepping the rest of the salad.
Cut any remaining stems off of your clean brussels sprouts and shred in a food processor.
Place shredded brussels sprouts in a large serving/salad bowl.
Chop the almonds and add 3/4 of them plus the grated cheese, crumbled bacon and dressing to the shredded brussels sprouts (you can leave the dressing on the side and mix in later as an option. I like to let it marinate so I do it all at once).
Toss the salad well to incorporate all the ingredients. Top individual servings with some of the remaining chopped almonds.

Dark Chocolate Peppermint Brownies (Low Carb/Gluten Free)

Posted on December 9, 2019 by Vibrant Life - Desserts

Dark Chocolate Peppermint Brownies (Low Carb/Gluten Free)

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Author: Jessica Parker
Yield: 1 1x

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Description

The holidays can be a really hard time when it comes to temptations and trying to stay on track with healthy eating. Thankfully there are some truly delicious ways of “indulging” without regretting it later.

NOW, I have to preface this with the fact that I am all about having a treat here and there with ZERO guilt! A couple of caveats: if you are sensitive to certain foods, those don’t count as “treats”! I do not at all find it worth having things that send you backwards with your health! The other things is that I would encourage that treats still have very high quality ingredients, organic when possible, gluten free if necessary!

These brownies do have some applesauce in the recipe which might cause keto people to twitch…but, fear not! There is only 1/2 a cup of unsweetened applesauce in the entire recipe which, depending on the size of the brownie might amount to 1 carb per brownie from the applesauce.

I do not believe in “keto foods”. Instead, I encourage a whole foods, nutrient dense approach to keto that involves using foods to help reach a ketogenic metabolic process. This means you can have a little applesauce within a recipe if the overall carbs are still low, keeping blood sugar stable.

Here’s where to get some of my favorite ingredients:

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Ingredients

Scale

Brownies

6 tbsp Butter (grass fed) or coconut oil
½ cup Dark Chocolate chips (I use Lily’s)
1 Egg
1 Egg Yoke
½ tsp Vanilla
½ cup Applesauce (unsweetened)
¾ cup Almond Flour
½ cup Cocoa Powder
3 tbsp Monk fruit or Erythritol
¼ tsp Salt
¼ tsp peppermint extract

Peppermint Frosting

½ cup Cream Cheese, full fat
2 tbsp powdered erythritol
¼ tsp peppermint extract

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Instructions

Brownies

Preheat the oven to 350F. Grease an 8″ square pan with butter or coconut oil.
Melt the chocolate chips and butter/coconut oil together in a small pot over low/med heat until just melted, and stirring until completely smooth.
I use Lily’s Chocolate Chips as they are low carb and sweetened with stevia.
Stir in the whole egg and the yolk, vanilla, and applesauce.
In a separate bowl, whisk together the dry ingredients (almond flour, cocoa powder, monk fruit or erythritol, and salt) and then stir the dry mixture into the wet mixture.
Pour the batter into the prepared pan and smooth into an even layer.
Bake at 350 for 35 minutes or until set.

Peppermint Frosting

While the brownies are baking, in a medium sized bowl, add all of the frosting ingredients and mix until well combined and smooth.
Let the brownies cool all the way before frosting. I put them in the fridge or freezer for at least an hour once they are almost all the way cool so that the frosting goes on smoothly without sticking to the brownie and creating a mess.
Option: add some Christmas sprinkles made with natural ingredients! You can find a link to some good ones in the ingredients section!

Carrot Cake (or Cupcakes) with Cream Cheese Frosting (Low Carb/Keto)

Posted on September 16, 2019 by Vibrant Life - Desserts

Carrot Cake (or Cupcakes) with Cream Cheese Frosting (Low Carb/Keto)

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Author: Jessica Parker
Yield: 12 1x

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Description

I admit, I can’t stand carrots. Can’t STAND them. But I LOVE Carrot Cake. It is hands down my favorite cake! In fact, as a rule I have it on my birthday, every year. Well, except this year. Not sure exactly what happened…I often just make it myself (and I love to!). I had some before my birthday but I didn’t love it and it didn’t have cream cheese frosting so, it didn’t count. 🙂

To make up for it I made some today. It is, after all, still my birthday month! However, I’m done with my big splurges for now, so I made this one a low carb/keto version and it is GOOD!

You can modify this recipe and make it using coconut sugar if you prefer that as a sweetener. As for the cream cheese frosting, if you are vegan I would just go without the frosting. I’m not sure if there is a great dairy free substitute. However, using full fat coconut milk would probably work for some kind of a frosting like topping!

Ingredients

Scale

Cake

½ cup Erythritol (or whatever sweetener you prefer. Adjust amount as needed)
5 tbsp Butter, softened (from grass fed cows)
4 Eggs
2 tbsp Heavy Cream
1 tsp Vanilla
1.50 cups Almond Flour
2 tbsp Coconut Flour
1 tbsp Baking Powder
1.50 tsp Ground Cinnamon
¼ tsp Ground Allspice
½ cup Carrot, finely grated

Cream Cheese Frosting

4 oz Cream Cheese, full fat, softened
2 tbsp Butter, softened (from grass fed cows)
1 tsp Vanilla
1 tbsp Heavy Cream
¼ cup Confectioners Erythritol (again, use your preferred sweetener here)

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Instructions

Cake or Cupcakes

Preheat the over to 350F.
Grease a 9″ cake pan with butter or coconut oil OR line muffin tins with paper liners and set aside.
In a large bowl, beat together the erythritol and butter until fluffy.
Add the eggs and beat in. Add the heavy cream and vanilla and mix well.
Add the almond flour, coconut flour, baking powder and spices. Combine well.
Add the shredded carrot and carefully combine using a spoon. Stir just until carrot is well incorporated.
Pour into the cake pan or cupcake liners and bake at 350F for about 15 minutes for cupcakes or 25 for cake. Insert a toothpick into the center of the cupcakes or cake and make sure it comes out clean before removing your goodies from the oven.

Cream Cheese Frosting

In a medium bowl, beat the butter and cream cheese until smooth.
Add the erythritol and vanilla; continue mixing.
Add the heavy cream and mix until your frosting is nice and smooth. You can add more heavy cream as needed, just be sure to add it in very tiny amounts to make sure you don’t make your frosting runny.
Cool your cupcakes or cake completely before frosting! I like to put mine in the fridge or freezer to speed the process, plus the frosting goes on easier when the cupcakes or cake are chilled.

Zuppa Toscana Soup (Low Carb)

Posted on September 8, 2019 by Vibrant Life - Soups & Stews

Zuppa Toscana Soup (Low Carb/Keto)

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Author: Jessica Parker
Yield: 6 1x

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Description

Soup is such a great way to have something super delicious but also nutrient dense! This is one of my absolute favorites! I LOVE using bone broth in soup for all those extra nutrients like collagen, glucosamine, amino acids and gobs of minerals!

If you are a keto/low carb person, you will appreciate the cauliflower in this recipe (although potatoes would be fine as well).

Enjoy!!

Ingredients

Scale

1 lb Ground Pork, Italian flavor (pasture raised, no antibiotics or added hormones)
1 Onion, chopped
3 Cloves Garlic, minced
¼ tsp Pink Himalayan Salt
¼ tsp Crushed Red Pepper (more if desired)
4 cups Organic Chicken Bone Broth (I make my own)
1 head Organic Cauliflower, cut into florets
1 cup Organic Heavy Whipping Cream
2.5 cups water
2 cups Fresh Kale, ribbed and chopped
Topping: 3+ slices of pasture raised bacon

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Instructions

In a large skillet cook pork, onion and garlic over medium heat until meat is browned and onion starts to soften. Add salt and crushed red pepper. Cook for another minute then transfer to soup pot.
Add chicken bone broth and water and stir well.
Add cauliflower and bring to a simmer. Let simmer about 30 minutes or until cauliflower starts to soften.
While soup is simmering, cook the bacon and crumble for the topping.
Once the cauliflower is soft, add the heavy whipping cream and kale. Combine well.
Add any additional salt and pepper as needed.
Top with bacon and serve!

Loaded “Un-Potato” Casserole

Posted on August 30, 2019 by Vibrant Life - Sides

Loaded “Un-Potato” Casserole

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Author: Jessica Parker
Yield: 1 1x

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Description

This recipe is under “Sides & Stuff” on my website, but truly, I could eat just this for a meal and be 110% satisfied! It’s full of lots of good fat, protein and nutrients. I am careful to use animal products that are without added hormones, antibiotics, nitrates and nitrites.

You can use cauliflower florets for the recipe or riced cauliflower like I did. It has amazing flavor! This dish is one for Keto and non-keto folks alike!

Ingredients

Scale

1 Head Cauliflower, florets cut up into small pieces
8 Slices Bacon, cooked and crumbled
½ cup Sour Cream (full fat)
½ cup Mayonaisse (made with avodaco oil, NO canola oil!)
1 tbsp Ranch Seasoning
¼ tsp Fresh Ground Black Pepper
1 cup Monterey Jack Cheese, shredded
1 cup Sharp Cheddar Cheese, shredded
6 tbsp Fresh Chives, chopped

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Instructions

Preheat oven to 370 degrees. Grease a 9×9 casserole dish with butter or coconut oil & set aside.
Steam cauliflower until just tender, not too soft and drain any excess water. Set aside.
Combìne sour cream, mayonnaìse, ranch seasonìng, black pepper ìn a large bowl. Add the steamed caulìflower, 1/2 of the bacon, sharp cheddar cheese and chìves; mìx well.
Spread the mìxture in the casserole dìsh and sprinkle the monterey jack cheese and the rest of the bacon on top.
Cover dish wìth foil and bake for 20 mìnutes. Remove foìl and bake another 5-10 mìnutes or just untìl cheese ìs bubbly and begìnnìng to brown. Garnìsh with chives as an option!

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!

Beef Empanadas (Keto)

Posted on May 1, 2019 by Vibrant Life - Lunch

Beef Empanadas (Keto)

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Author: Jessica Parker
Yield: 4 1x

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Description

Comfort food alert! This is one that comes with no guilt, however, if you are in the low carb camp. This simple recipe uses fathead dough for the crust. You can doctor this up with olives and sour cream if you like. We added salsa on top and it was delicious with or without!

Ingredients

Scale

Dough

1.50 cups Mozzarella
3 oz Cream Cheese
1.25 cups Almond Flour
1 Egg

Filling

1 lb Ground Beef (grass fed and finished)
½ cup Onion, chopped
1 tsp Chile Powder
1 tsp Cumin
1 tsp Smoked Paprika
1 tbsp Olive Oil
½ cup Salsa

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Instructions

Preheat oven to 425 F.
In a pan over medium heat, saute onions in olive oil until starting to soften. Add ground beef and seasons. Cook until browned. Add the salsa, combine well and set aside.
Add mozzarella and cream cheese to a bowl and microwave for 30 seconds. Stir and microwave again for 30 seconds until cheese is melted and combined well.
Add egg to cheese mixture and mix well.
Add almond flour and mix until smooth and combined well.
Roll out dough between two pieces of parchment paper until about 1/4″ thick. Use a bowl to cut uniform circles.
I take the excess dough, mush it into a ball and roll it out again.
Lay the circles on a cookie sheet lined with parchement paper or a silcone baking mat.
Place a couple of spoonfuls of the meat mixture in the middle of each circle and fold in half. Press the edges down with a fork.
Cook at 425 F for 12 minutes or until they start to turn golden brown. Top with whatever you’d like…sour cream, olives, salsa…. serve warm!

Low Carb Banana Chocolate Chip Muffins (Gluten Free)

Posted on April 28, 2019 by Vibrant Life - Snacks

Low Carb Banana Chocolate Chip Muffins (Gluten Free)

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Author: Jessica Parker
Yield: 12 1x

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Description

I LOVE banana bread! In fact, before I started following a ketogenic protocol I was always making it. I would make several loaves or a bunch of muffins and keep the extras in the freezer. I always made sure to make them “healthy”. Of course for a long time that meant “low fat”! Oh how times have changed!! While these yummy muffins are low carb (about 15 net carbs per muffin), they are a little too high in carb to be considered KETO (unless you’re not having hardly any carbs in the rest of your day!).

If you would rather do something a little more paleo, you can for sure substutite something like honey or coconut sugar for the sweetener. Just be sure to adjust the amount as needed!

Enjoy!

Ingredients

Scale

1 Over Ripe Banana
½ cup Butter, melted (I use grass fed)
3 tbsp Coconut Oil, melted
4 Eggs
1 tsp Vanilla Extract
⅔ cup Almond Flour
⅓ cup Coconut Flour
½ tsp Salt
½ cup Keto friendly sweetener like Erythritol (or sweetener of choice, just adjust amount as needed)
1 tsp Baking Powder
½ cup Chocolate Chips (I use Lily’s brand as they are sweetened with stevia) OR you could use chopped nuts

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Instructions

Preheat oven to 325 F and prepare muffin tin with paper liners.
Mash banana in medium sized bowl then add all wet ingredients and combine well.
Combine dry ingredients (aside from chocolate chips) in a separate bowl.
Blend wet and dry ingredients together with a mixer. Stir in chocolate chips.
Divide batter amongst the 12 muffin tin cups.
Bake in oven for about 30 minutes or until muffins start to turn golden brown.

Low Carb Bacon Wrapped Burrito

Posted on April 7, 2019 by Vibrant Life - Dinner

Low Carb Bacon Wrapped Burrito

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Author: Jessica Parker
Yield: 8 1x

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Description

This is a delicious recipe using Fathead dough. For you who follow a ketogenic protocol, you probably know exactly what I’m talking about! It’s one of the best bread/roll/pizza crust alternatives and is loved by keto and non-keto people alike! I will caution you, though; if you are a non-dairy consumer then perhaps skip the fathead wrap and make a bacon burrito bowl instead! OR you could substitute with a Siete tortilla/wrap (Whole Foods carries these or you can order them online).

Ingredients

Scale

Fathead Dough

6 oz Shredded Mozzarella
1 oz Cream Cheese, full fat
1 Egg
½ cup Almond Flour
2 tsp Baking Powder
⅛ tsp Pink Himalayan Salt

Bacon Layer and Filling

24 Slices Bacon (pasture raised)
1 lb Ground Beef (grass fed and finished)
1 Yellow Onion, medium
1 Green Bell Pepper, medium
4 oz Cheddar Cheese

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Instructions

Make the fathead dough and place in the refrigerator while you prepare the rest of the ingredients (it’s much easier to work with when chilled!).
Partially cook the bacon in the oven. Be very careful with this step because if you cook it too much it will get overcooked in the next steps! Make sure it’s not at all crispy during this step!
Preheat the oven to 400F.
Brown the ground beef on the stove.
Saute the onion and bell pepper until soft and set aside.
Line a 13×18″ baking pan or 2, 9×13″ pans with parchment paper.
On a separate piece of parchment paper, roll the fathead dough out to about 1/4″ thickness in a rectangle.
Bake the fathead dough just slightly, about 10 minutes. Let cool a little.
On the pan lined with parchment paper, lay out the strips of bacon so they are slightly overlapping.
Add the fathead dough crust on top of the bacon.
Layer the ground beef and onion/green pepper mixture over the fathead crust.
Gently roll the crust and filling until it’s closed like a burrito and then wrap the bacon around the whole thing, crossing the ends to seal the burrito.
Bake about 30 minutes or until golden brown.
Add whatever toppings you desire (sour cream, salsa, cheese, olives, chives, etc)!

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