Tag: Recipe

Pumpkin Muffins (Paleo/Keto/Non Dairy)

Posted on September 15, 2018 by Vibrant Life - Snacks

Pumpkin Muffins (Paleo/Keto/Non Dairy)

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Author: Jessica Parker

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Description

Hello pumpkin season!! Not going to lie, I do love it! This time of year in the Willamette Valley, OR is one I get so excited for. The crispness in the air, the changing colors on the trees, cool mornings, sweater weather, all things pumpkin and I do love back to school. Really…getting back into routine is something I crave after summer break! These little treats are perfect for a mini breakfast along with your coffee, tea, Matcha latte…whatever your hearts desire! They also make for a great anytime snack or something to bring to a gathering. AND they are dairy free, gluten free, Paleo or Keto friendly (depending on the sweetener you use). You can easily double the recipe and stick a bunch of these little guys in the freezer for those busy days! And this is something you can feel really great about adding to your kiddos lunch box as well. Enjoy!!

ENJOY!

These are super yummy heated up with a little butter or nut butter on them <3

Recipe adapted from goldenbarrel.com

Ingredients

Scale

¾ cup Canned Pumpkin (unsweetened, NOT pumpkin pie filling!)
2 Eggs
½ cup Pure Maple Syrup (for Keto use a keto friendly sweetener of choice such as organic erythritol or stevia. Adjust amount if needed. I used 1/2 cup erythritol and it was perfect)
2 cups Almond Flour
¼ cup Coconut Flour
1 tsp Baking Soda
1 tsp Cinnamon
1.50 tsp Pumpkin Pie Spice
½ tsp Salt
1 tsp Vanilla Extract
¼ cup Coconut Oil
½ cup Chocolate Chips (I use Lily’s brand: dairy free & sweetened with Stevia)

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Instructions

Preheat oven to 350F & line a muffin tin with liners (I made mini muffins and they make such a great snack!).
In a large bowl, combine almond & coconut flours, baking soda, cinnamon, pumpkin spice & salt. Stir well.
Add in pumpkin, eggs, maple syrup (or Keto friendly sweetener), coconut oil, vanilla and combine well.
Fold in chocolate chips.
Scoop batter into lined muffin tin (I use a cookie dough scoop for this), evenly distributing.
Bake 20-30 minutes, until a toothpick inserted into the center comes out clean.

Nutrition

Serving Size: 1

Brownie Bite Fat Bombs (No-bake, Keto/Paleo Friendly!)

Posted on August 29, 2018 by Vibrant Life - Desserts, Snacks

Brownie Bite Fat Bombs (No-bake, Keto/Paleo Friendly!)

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Author: Jessica Parker

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Description

Want a delicious, healthy fat filled, METABOLISM BOOSTING snack that tastes like a brownie??! Look no further! Coconut oil has a positive impact on your metabolism because of the MCT (medium chain triglycerides) in them that are so quickly converted in to energy. You can certainly use MCT oil alone, but coconut oil, grass fed butter and full fat cheeses all also contain MCTs. Great news, right (as long as your body tolerates dairy)?! I use coconut butter (also labeled as coconut manna) in addition to coconut oil because it has the coconut meat still in it which adds fiber and flavor. You can purchase this or make it simply by blending unsweetened coconut in your food processor until it is smooth! In addition, Cinnamon is naturally anti-inflammatory, an antioxidant and helps stabilize blood sugar. By helping stabilize your body in these three areas, you are also aiding your metabolism by bringing overall balance to your body. Your body will be in protect mode if you have chronic inflammation, low immune system and dysregulated blood sugar & insulin. (I like adding cinnamon essential oil to my water along with some of my other favorite metabolic boosting oils!) Macadamia nuts (aside from being delicious!) offer a good dose of vitamin B1 and magnesium, and just one serving nets 58 percent of what you need in manganese and 23 percent of the recommended daily value of thiamin (according to Dr. Mercola). They are also packed with healthy fats which make them one of the best choices for a low carb, high fat diet. Lastly, cocoa powder is full of minerals that are so important for our electrolyte balance! https://www.ncbi.nlm.nih.gov/pubmed/19930003

Ingredients

Scale

1.50 cups Macadamia Nuts
2 tbsp Coconut Butter
2 tbsp Coconut Oil
1 tsp Vanilla Extract
¼ cup Erythritol {or sweetener of choice. Just adjust amount as needed}
¼ cup Cocoa Powder
1 tsp Cinnamon

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Instructions

Pulse/puree macadamia nuts in blender or food processor until broken down into tiny pieces. Add coconut oil, coconut butter and vanilla. Continue to blend until a “butter” starts to form.
Add cocoa powder, cinnamon and sweetener. Continue to blend until smooth.
Either line a mini muffin pan with liners OR use a silicone baking mold (this is what I did and it worked perfectly). Spoon the batter into the muffin pan or silicone mold until it is distributed evenly.
Freeze until solid (should only take about 20 minutes).
I let mine sit out for just a minute to softe slightly before eating it. These are SO yummy!

Nutrition

Serving Size: 12

Zucchini Casserole

Posted on August 26, 2018 by Vibrant Life - Dinner

Zucchini Casserole

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Author: Jessica Parker

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Description

What do you do if you find yourself with a boat load of zucchinis, BUT you don’t want to resort the ol’ “I’ll just make zucchini bread” situation?! Well this casserole is a perfect option! Don’t get me wrong, I LOVE zucchini bread!! However, we are doing less and less of that kind of thing in our household these days; the sugary, carby, processed ingredients… and it feels darn good!! <3 Let me also talk DAIRY for a moment. We are also doing less dairy these days. WHY? First of all, dairy is a top food in terms of inflammation. None of us have gastrointestinal issues with dairy, BUT that’s just the most obvious symptom. It can cause skin issues, joint aches, raised blood sugar, etc. I also personally keep it at a minimum due to the hormonal impact it can have. Even if you choose hormone-free {which is what we buy}, it still has a ton of natural hormones in it, which you might notice makes a difference in YOU. I do!! Over the past year I have personally been working to balance my hormones, in particular estrogen dominance. What exactly causes this?? A number of things. Clearly, getting extra hormones in our foods is an obvious one. But, some less obvious, but super impactful things are toxins in our daily environment {in our makeup, body products, detergents, cleaners, foods from pesticides and artificial ingredients as well as xenoestrogens} and stress {hello cortisol!!! This impacts our sex hormones by driving down our progesterone and creating a bigger chasm between progesterone and estrogen which means estrogen will dominate too much}! If you are interested in learning more and/or would like to schedule a free consult with me to discuss your particular hormone situation and what you can naturally do to help balance that, please click the “book now” button you see on my site to schedule a free session! In addition, head over to my “shop” page and you can see what I personally use EVERY DAY for my makeup, body products and cleaning products in order to live a toxic free life!

Ingredients

Scale

2 Med/Large Zucchini {you can use yellow squash as well}
Grass Fed Butter for sauteing the zucchini
2 lbs Grass Fed Ground Beef
½ Chopped Onion
4 oz Green Chilis, diced, canned
2 tsp Pink Himalayan Salt {or Sea Salt}
¾ cup Sour Cream {full fat}
2 tsp Cilantro, fresh, chopped
1 cup Shredded Cheese

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Instructions

Preheat oven to 350F.
Brown beef & onions over med-high heat.
While beef is browning, cut zucchini into 1/4″ slices.
Sautee zucchini in butter over med-high heat just for about 5 minutes {make sure not to get these too cooked as they will get mushy!}.
In a separate bowl, combine sour cream, salt, green chilis and cilantro.
Add both beef mixture and sour cream mixture to casserole dish and combine well.
Top with shredded cheese.
Bake at 350F for 15-20 minutes.
Top with your favorites if so desired: avocado, salsa, chopped olives!

Nutrition

Serving Size: 8

Taco Boats with Spaghetti Squash

Posted on August 24, 2018 by Vibrant Life - Dinner

Taco Boats with Spaghetti Squash

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Author: Jessica Parker

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Description

This recipe is one that is perfect for you low carbers! It can also easily be something for those who do dairy or who are dairy free. I did not add any, however some cheese and sour cream on top would be perfect! This really was easy. Just some chopping veggies was the “hardest” thing!

Ingredients

Scale

1 Medium Spaghetti Squash
½ Chopped Onion
1 tbsp Olive Oil
2 Garlic Cloves, minced
½ cup Red Bell Pepper, chopped
1 Jalepeno Pepper, chopped {I removed the seeds for less heat}
½ lb Ground Grass Fed Beef
2 tbsp Taco Seasoning
Cilantro as garnish

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Instructions

Preheat oven to 350 degrees.
Place full spaghetti squash in the oven on a baking sheet and cook for 45-50 minutes.
Let cool completely. Cut in half and use a spoon to scoop out the seeds. Loosen up the rest of the ‘spaghetti’ with a fork but then leave the “spaghetti” in the skin.
While the spaghetti squash is cooking, heat olive oil in a medium pan over medium heat. Brown the onion and garlic, then add in the red pepper and jalapeño pepper, & cook for another 3-5 minutes.
In a separate pan, cook the ground beef until completely cooked through and no longer pink. Stir in the taco seasonings, and then add to the cooked vegetable and pepper mix
Scoop the veggie/beef mixture into each squash boat {add shredded cheese if you like}. Place in the oven on low broil for 2-4 minutes until slightly browned. Top with cilantro, sour cream, salsa, or whatever your little heart desires!

Nutrition

Serving Size: 2

Un-Potato Salad (Cauliflower Salad)

Posted on August 22, 2018 by Vibrant Life - Sides

Un-Potato Salad (Cauliflower Salad)

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Author: Jessica Parker

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Ingredients

Scale

1 Cauliflower Head
2 Hard boiled eggs
⅓ cup Mayonaisse
1 tbsp Mustard
1 tbsp Dill Relish
2 tsp Diced Onion
1 tsp Fresh Dill
1 tsp Chopped Chives
1 tsp Vinegar
½ tsp Sea Salt or Pink Himalyan Salt
½ tsp Ground Black Pepper
½ tsp Paprika

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Instructions

Cut washed cauliflower into small pieces {think potato salad!}.
Steam in small pot {or use steamer basket} for several minutes until cauliflower is soft enough {I like mine slightly crunchy still…do what you prefer!}.
Put cooked cauliflower into medium sized bowl along with diced hard boiled eggs.
In a small bowl, add all the remaining ingredients except for the Paprika {this is to sprinkle on top of the salad at the end}.
Pour “dressing” over the cauliflower/egg mixture and gently combine well.
Sprinkle with Paprika & refrigerate for an hour before serving.

Nutrition

Serving Size: 2

Jamaican Jerk Chicken Lettuce Cups

Posted on February 15, 2018 by Vibrant Life - Lunch

Jamaican Jerk Chicken Lettuce Cups

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Author: Jessica Parker

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Description

People probably get sick of me saying “this is delicious” or something similar about these recipes I share. Well…it’s because I don’t share recipes that aren’t delicious! This one, definitely my new favorite. If you like dynamic flavor…spice {but not spicy hot}…and lime…you’ll LOVE this!

Ingredients

Scale

Chicken

2 tbsp coconut oil
1 tbsp Jamaican jerk seasoning
2 cups cooked chicken, shredded
1 small lime
1 medium bell pepper, chopped

Lime Mayo

1 clove garlic, minced
1 lime
½ cup mayonnaise
½ tsp garlic powder
course sea salt, to taste

Tacos

1 head butter lettuce

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Instructions

Melt the coconut oil in a pan over medium heat. Add jerk seasoning & sauté for a minute to release the flavors.
Add the shredded chicken & cook 2-3 minutes to warm through. Crush and add thyme & adjust seasoning to your preference.
Turn off heat. Juice the lime and stir in lime juice. Finely dice bell pepper and combine with seasoned chicken.
For the lime mayo: combine minced garlic, juice of the lime & zest in small bowl.
Spoon some of the prepared chicken into the butter lettuce leaves. Top with diced bell pepper & lime mayo. Roll up and enjoy!

Nutrition

Serving Size: 1

Blueberry Muffins (Low Carb)

Posted on February 8, 2018 by Vibrant Life - Snacks

Blueberry Muffins Recipe from That Vibrant Life

Blueberry Muffins (Low Carb)

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Author: Jessica Parker
Prep Time: 20
Cook Time: 25
Total Time: 45

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Description

I had you at blueberry muffins, right? I mean my mouth watered a bit just typing it. Warm, fresh out of the oven Muffins with juicy blueberries is such a comforting, yummy thought. Think you can’t have them once you’ve ditched sugars and processed wheat based flours? Think again! This recipe gets a big win from my house!

Recipe adapted from www.peaceloveandlowcarb.com

Ingredients

Scale

½ stick butter, softened
4 tbsp cream cheese, softened
½ tsp vanilla
½ cup coconut flour
¼ cup erythritol {or sweetener of choice, just adjust amount as needed}
1 tsp baking powder
¼ tsp sea salt
1 dash cinnamon
3 eggs
¼ cup heavy cream
⅓ cup cup fresh blueberries
2 erythritol

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Instructions

Preheat oven to 350F. Line muffin tins with paper liners {approximately 9}.
Cream together butter, cream cheese & vanilla.
Add eggs & beat until light & fluffy.
Mix dry ingredients together in separate bowl and then combine wet & dry gradually also adding in heavy cream until well combined.
Gently fold in blueberries last.
Scoop batter into lined muffin tin. Batter will be thick.
Sprinkle remaining Swerve on top of batter once it’s divided in the muffin tin.
Bake at 350F for about 25 minutes or until muffins start to turn golden.
Enjoy!!

Nutrition

Serving Size: 9

Creamy Reuben Soup (HFLC/Keto)

Posted on January 17, 2018 by Vibrant Life - Soups & Stews

Creamy Reuben Soup

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Author: Jessica Parker
Yield: 1 1x

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Description

I made this for my hubby’s birthday dinner. It looked delicious on paper and did not disappoint! The original recipe is for a slow cooker, but I made mine in the stove stop and it was amazing.

Ingredients

Scale

1 MEDIUM ONION, DICED
2 RIBS CELERY, DICED
2 LARGE CLOVES GARLIC, MINCED
3 tbsp BUTTER
1 lb CORNED BEEF, CHOPPED & COOKED
4 cups BEEF STOCK
1 cup SAUERKRAUT
1 tsp SEA SALT
1 tsp CARAWAY SEEDS
¾ tsp BLACK PEPPER
2 cups HEAVY CREAM
1 ½ cups SWISS CHEESE, SHREDDED

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Instructions

HEAT SLOW COOKER ON HIGH SETTING.
TO A LARGE SAUTÉ PAN, OVER LOW-MEDIUM HEAT, ADD ONION, CELERY, GARLIC AND BUTTER.
SAUTÉ UNTIL SOFT AND TRANSLUCENT.
TRANSFER TO THE SLOW COOKER, ADD CORNED BEEF, BEEF STOCK, SAUERKRAUT, SEA SALT, CARAWAY SEED AND BLACK PEPPER.
COVER AND COOK ON HIGH FOR 4.5 HOURS.
ADD HEAVY CREAM AND SWISS CHEESE AND COOK 1 ADDITIONAL HOUR.
ENJOY!!

Chicken Avocado Lime Soup (Keto/HFLC/Paleo)

Posted on November 28, 2017 by Vibrant Life - Soups & Stews

Chicken Avocado Lime Soup (Keto/HFLC/Paleo)

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Author: Jessica Parker

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Description

‘Tis the season of SOUP! I just LOVE a good soup during the Fall/Winter seasons. Having a delicious soup cooking on the stove or in the crockpot just makes me feel cozy <3 Plus, it’s easy and you can easily have enough for days {easy to freeze for later too!}. Of course, with the shift in seasons we also tend to have a shift in immune systems. This is a definite health bonus to eating soups. Not only can you stock your body up on antioxidants and all the micronutrients it needs to ward off whatever “ick” is going around at the time… if you use a high quality, organic bone broth: the benefits you will gain grow exponentially! {For more on the awesomeness of bone broth check out this article by Dr. Axe} This soup I’m sharing today is SUPER easy to make and I love that it’s filling and yet light at the same time. Plus, cilantro & lime are two of my favs! Both Paleo & keto friendly: you can opt to use tortilla chips and cheese and/or sour cream as toppings if you so choose. *ALSO: there are jalapeños in this recipe. I actually love my food a little more than medium spicy and this soup was NOT spicy at all because I cleaned out the seeds. So, if you are not a spicy hot fan…don’t let the jalapeños scare you off! Just make sure to get the seeds cleaned out and you’ll be good to go.

{recipe adapted from mama miss}

If you are intrigued by the high fat/ketogenic diet and would like some guidance and support as you jump into your own keto journey, join me in one of my monthly KETO for WOMEN groups! You will learn all the tips and tools you need to have a successful keto experience that you can customize for YOU.

Ingredients

Scale

1 ½ lbs boneless skinless chicken breasts
1 tbsp olive oil
1 cup chopped green onions (including whites, mince the whites)
2 jalapeños , seeded and minced (leave seeds if you want soup spicy, omit if you don’t like heat)
2 cloves garlic , minced
54 oz low-sodium chicken broth {4 -14.5 oz cans. used organic bone broth! You can make your own or buy it}
2 Roma tomatoes , seeded and diced
½ tsp ground cumin
Salt and freshly ground black pepper
⅓ cup chopped cilantro
3 tbsp fresh lime juice
3 medium avocados , peeled, cored and diced

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Instructions

In a large pot heat 1 Tbsp olive oil over medium heat. Once hot, add green onions and jalapenos and sauté until tender, about 2 minutes, adding garlic during last 30 seconds of sautéing.
Add chicken broth, tomatoes, cumin, season with salt and pepper to taste and add chicken breasts.
Bring mixture to a boil over medium-high heat. Then reduce heat to medium, cover with lid and allow to cook, stirring occasionally, until chicken has cooked through 10 – 15 minutes (cook time will vary based on thickness of chicken breasts).
Reduce burner to warm heat, remove chicken from pan and let rest on a cutting board 5 minutes, then shred chicken and return to soup.
Stir in cilantro and lime juice. Add avocados to soup just before serving.
ENJOY!!

Nutrition

Serving Size: 1

Pumpkin Spice No-Grain Granola

Posted on October 2, 2017 by Vibrant Life - Breakfast, Snacks

Pumpkin Spice No-Grain Granola

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Author: Jessica Parker
Prep Time: 10
Cook Time: 15
Total Time: 25

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Description

OH man. I’m IN LOVE! This stuff is so delish. I decided last night to experiment with making my own “granola” sans grains with LOTS of healthy fats and HELLO pumpkin spice {of course you can omit and add whatever spice you prefer. But, come on now…it IS October!}. I honestly have been just enjoying this by itself. However, do what you like with it. Eat it with some full fat milk of whatever variety (I LOVE cashew milk) or have it on some full fat yogurt OR enjoy with some coconut cream (the canned, thick, delicious stuff).

Ingredients

Scale

5 tbsp unsweetened coconut
5 tbsp sunflower seeds
5 tbsp hemp seeds {I had never used these and really love their bold, nutty flavor…& they have a TON of healthy fat!}
5 tbsp pumpkin seeds
3 tbsp grass fed butter
2 tbsp erythritol {or sweetener of choice. just adjust amount according to sweetener}
3 tbsp DARK chocolate {or cocoa nibs}. I use 85% dark chocolate for less sugar/carbs
1 tsp pumpkin spice

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Instructions

Preheat oven to 350F.
Place all dry ingredients in a med. sized bowl. Mix well. Melt butter and pour over mixture. Mix well again.
Spread granola on a rimmed cookie sheet {parchment paper is great to use if you have it. Just makes it a little less messy and easier to transfer from the cookie sheet}.
Bake 15 minutes or until granola turns golden. Stir a couple of times while baking to make sure granola gets baked evenly.
Cool and enjoy! Keeps well in a mason jar.

Nutrition

Serving Size: 1

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