1 MINUTE BLUEBERRY MUFFIN in the Mug

Ingredients

1 T coconut flour

2 T almond flour

2 T monk fruit sugar

1/2 tsp baking powder

Pinch cinnamon

1 large egg can sub for 1 large egg white or 1 flax egg

1 T mashed banana/pumpkin/mashed starch can sub for 1 T coconut oil

2 T + dairy free milk of choice

2-3 T frozen blueberries

Instructions

For the microwave version

In a small mixing bowl, combine the flours, sweetener, cinnamon and baking powder in mix well.

Add in your egg, mashed banana, dairy free milk and mix until fully incorporated. Fold in the blueberries and ensure there are a few remaining at the top.

Microwave for 50 seconds (or up to 2 minutes, depending on your microwave) and remove. Enjoy immediately.

For the oven version

Pour batter into an oven safe dish and bake at 350 for 10 minutes, or until a toothpick comes out clean.

1 Minute Flourless Greek Yogurt Banana Oat Muffin

Ingredients

¼ cup oat flour

1 t baking powder

1-2 T monk fruit sugar

pinch cinnamon

2 T mashed banana 

2 T Greek yogurt 

1 large egg

2 T dairy free milk of choice

Chocolate chips optional

Instructions

Microwave option

Add all ingredients into a small blender/food processor until fully processed. If mixture is too thick, add a dash more dairy free milk until a thick batter is formed.

Transfer to a greased microwave safe bowl or mug and top with optional chocolate chips. Microwave for 1 minute, or until fully cooked and fluffy on the inside.

Oven option

Follow as above but bake at 350 degrees for 12-15 minutes, until tender on the outside and a toothpick comes out clean.

100 CALORIE CHOCOLATE MUG CAKE RECIPE

Ingredients

2 tbsp. almond or coconut flour

1 1/2 tbsp. monk fruit sugar (you can use maple syrup but it adds calories)  

2 tsp. cocoa powder

1/4 tsp. baking powder

Pinch of salt

3 tbsp. dairy free milk

1 tsp. coconut oil

1 drop of vanilla extract

Instructions

Combine the flour, sweetener, cocoa powder, baking powder, and salt in the mug. Whisk gently until until no lumps remain. Stir in the milk, olive oil, and vanilla until smooth.

Bake in the microwave on high for 30-35 seconds.  Do not overcook or it will be rubbery! The cake will continue cooking for the next minute as it sets.

Cool 3-5 minutes. Serve with a sprinkle of powdered sugar, topped with berries & cream, a drizzle of chocolate sauce, etc. 

2 Ingredient Banana Pancake

Recipe by The Kitchn

Makes 8 Pancakes 

INGREDIENTS

1 ripe banana

2 large eggs, lightly beaten

Butter or oil, for cooking (optional)

Maple syrup, jam, powdered sugar, or any other toppings, for serving

Optional mix-ins (choose a few!):

1/8 teaspoon baking powder, for fluffier pancakes

1/8 teaspoon salt

1/4 teaspoon vanilla extract

1 tablespoon unsweetened cocoa powder

1 tablespoon honey

1/2 cup chopped nuts, chocolate chips, or a mix

INSTRUCTIONS

Mash the banana. Peel the banana and break it up into several big chunks in a medium bowl. Use a dinner fork to thoroughly mash the banana. Continue mashing until the banana has a pudding-like consistency and no large lumps remain; a few small lumps are okay. You should have 1/3 to 1/2 cup of mashed bananas.

Add flavorings if desired. These pancakes are pretty great on their own, but a few extras never hurt. Add 1/8 teaspoon of baking powder for fluffier, lighter pancakes, and whisk in salt, vanilla, cocoa powder, or honey to flavor the pancakes. Save any chunky, heavy ingredients — like nuts or chocolate chips — for when the pancakes are on the griddle.

Stir in the eggs. Pour the eggs over the banana and stir until completely combined. The batter will be very loose and liquidy, more like whisked eggs than regular pancake batter.

Heat a pan over medium heat. Heat a cast iron pan, nonstick frying pan, or griddle over medium heat. Melt a little butter or warm a little vegetable oil in the pan if desired.

Drop the batter on hot griddle. Drop about 2 tablespoons of batter into the pan. It should sizzle immediately — if not, turn up the heat slightly. Repeat with dropping more batter into the pan, leaving at least an inch or two between pancakes.

Cook for about 1 minute. Cook the pancakes until the bottoms look browned and golden when you lift a corner, about 1 minute. The edges should also be starting to look set, but the center will still be loose, like barely set Jell-O.

Sprinkle with toppings. Sprinkle any loose toppings, like nuts or chocolate chips, over the top of the pancakes as the first side cooks.

Flip the pancakes. I've found it best to do this very gently and fairly slowly — the opposite of regular pancakes. Gently work a thin, flat spatula about halfway under the pancake, then lift until the unsupported half of the pancake is just barely lifted off the skillet. Flip the pancake. Some of the loose batter will probably spill onto the skillet as you do this; just be sure to lay the pancake on top of the spill and nudge any excess back under the pancake.

Cook for another minute or so. Cook until the other side is also golden-brown, about 1 minute more. You can flip the pancakes a few times if you need to in order to get them evenly browned. (Flipping is much easier once the second side is set!)

Continue cooking the pancakes. Transfer the cooked pancakes to a serving plate and cook the rest of the batter. Keep the finished pancakes warm in the oven if cooking more than a single batch.

Serve warm. These pancakes are best when eaten fresh off the griddle and still warm. Serve with maple syrup, honey, jam, or any extra toppings you'd like.

RECIPE NOTES

Leftover pancakes: These banana pancakes will keep in the refrigerator for a few days and can be warmed in the microwave in 30-second bursts until hot. They're not as delicious as when they're fresh, but they make a nice snack.

Larger crêpe-like pancakes: Blend the bananas and eggs in a blender until perfectly smooth. Make slightly larger pancakes and use a very thin spatula to flip.

2 Way Rocket Leaf Salad

Arugula or Rocket Leaves: The Healthy Ancient Aphrodisiac

Ingredients

• 200g rocket salad leaves

• Dressing option 1:
• 2 tbsp extra virgin olive oil
• 2 TBSP balsamic or date vinegar
• 1 level tsp clear honey
• 1 level tbsp wholegrain mustard

• Dressing option 2:
• 1 tbsp extra virgin olive oil
• 1 tbsp mayo
• 2 TBSP lemon Juice
• 1 level tsp cumin

5 Fresh Summer Smoothies

PB and Prune Smoothie

This delicious, creamy smoothie combines the natural laxative effects of prunes with some high fiber bananas for a sure fire way to get things moving.

• 8 oz non-dairy milk (I like coconut or camel milk)
• 2 tbsp peanut butter powder (regular peanut butter can also be used)
• ¼ cup prunes
• ½ frozen ripe banana

Iron Rich Smoothie

This flavorful smoothie combines iron rich foods with vitamin c rich foods to maximize iron absorption.

• 4 oz orange juice
• 4 oz water
• ½ cup frozen spinach organic
• ½ cup beets, diced
• 3 pitted dates
• 1 tsp blackstrap or Carob molasses

Peanut Butter Cocoa Shake

It’s hard to believe something so tasty could be so good for you! This smoothie is certain to satisfy your chocolate craving as well as your need for protein.

• 6 oz coconut or camel milk
• 6 raw cashews
• 2 tbsp unsweetened cocoa powder
• 2 tbsp peanut butter
• ½ a frozen banana

Omega Smoothie

Getting enough omega-3 fatty acids can be hard. Using nuts and seeds in your smoothie can help to boost your intake!

• 8 oz almond milk
• ½ an avocado
• ½ a frozen banana or 1 tbsp cocoa powder
• 2 tbsp almond butter
• 1 tbsp ground walnuts
• 1 tbsp ground cashew
• 2 tbsp ground flax / chia seeds

Fresh Summer Hydrating Smoothie

The flavored smoothie is great to consume when entertaining or on a hot summer day.

• 1 cup coconut water
• ½ grapefruit, peeled and seeded
• 1/2 lime, peeled
• ½ cup kale
• ½ frozen banana or peach
• ½ cup frozen mango
• ½ cup frozen strawberries

5-Minute Lentil Hummus

6 Low Carb Smoothies

THIRST QUENCHING + DELICIOUS!

Low carb smoothies are a deliciously refreshing way to start the day– no matter the weather!

LOW CARB GREEN SMOOTHIE

INGREDIENTS:

• 1/2 Avocado
• 1 Cup Spinach
• 1 tsp vanilla essence
• 1/2 Cup non dairy milk
• 5-6 Leaves Mint
• Lemon Juice optional, the acid brings out the flavor
• Coconut Flakes optional, if you’re enjoying as a smoothie bowl

BLACKBERRY LOW CARB SMOOTHIE

INGREDIENTS:

• 1/2 Cup coconut milk
• 3/4 Cup Blackberries
• 2 Tablespoons Coconut, shredded + unsweetened
• 2 Tablespoons raw almond
• 1 tsp essence of vanilla
• 1 tsp chia seed
• 2 Cups Ice Cubes

LOW CARB STRAWBERRY SMOOTHIE

INGREDIENTS:

• 3/4 Cup Strawberries
• 1 Cup Greek Yogurt
• 1 Cup coconut milk
• 3/4 Cup Ice
• Sweetener if needed
• Mint optional

CHOCOLATE LOW CARB SHAKE

INGREDIENTS:

• 1 tbsp cocoa powder
• 1/2 Avocado
• 2 Cups almond and/or coconut milk
• 1 Teaspoon Erythritol or stevia
• 1 Cup Ice

BLUEBERRY SMOOTHIE

INGREDIENTS:

• 1/2 Cup Blueberries, frozen or fresh
• 1 Cup Greek Yogurt
• 1 Cup  almond milk / coconut milk
• 1/4 Cup Coconut flaked, unsweetened
• Optional: Handful of Spinach or Greens (the sweetness from the fruit helps to mask this!)

RASPBERRY SMOOTHIE

INGREDIENTS:

• 3/4 Cup Raspberry
• 1 Lemon Juiced
• 1 tsp essence of vanilla
• 1 tsp chia seeds
• 1 Cup almond milk or coconut milk (We recommend camel as well milk!)
• 3/4 Cup Ice

6-way Overnight Oats

In less than 10 minutes these recipes yields 2 servings.

Classic Overnight Oats

• 1/3 cupplain Greek yogurt
• 1/2 cuprolled oats
• 2/3 cupcamel milk or Organic Nut milk (coconut, almond, cashew…)
• 1 TBSPchia seeds or ground flaxmeal
• 1/2 tspvanilla extract
• 0–2TBSP organic honey or maple syrup (for zero sugar add stevia)

Chocolate Peanut Butter Overnight Oats

• 1/3 cupplain Greek yogurt
• 1/2 cup rolled oats
• 2/3 cupcamel milk or Organic Nut milk (coconut, almond, cashew…)
• 1 TBSPchia seeds or ground flaxmeal
• 1/2 tspvanilla extract
• 2 TBSP natural peanut butter
• 2 TBSP unsweetened cocoa powder
• 0–2TBSP organic honey or maple syrup (for zero sugar add stevia)

Carrot Cake Overnight Oats

• 1/3 cupplain Greek yogurt
• 1/2 cuprolled oats
• 2/3 cupcamel milk or Organic Nut milk (coconut, almond, cashew…)
• 1 TBSPchia seeds or ground flax meal
• 1/2 tspvanilla extract
• 0–2TBSP organic honey or maple syrup (for zero sugar add stevia)
• 1large carrot, peeled and shredded
• 2 TBSP softened cream cheese
• 1/4 cupraisins
• 1/2 tspground cinnamon

Banana Chocolate Chip Overnight Oats

• 1/3 cupplain Greek yogurt
• 1/2 cuprolled oats
• 2/3 cupcamel milk or Organic Nut milk (coconut, almond, cashew…)
• 1 TBSPchia seeds or ground flax meal
• 1/2 tspvanilla extract
• 0–2TBSP organic honey or maple syrup (for zero sugar add stevia)
• 1/2ripe banana, chopped or mashed
• 1 TBSP chocolate chips

Strawberry Cheesecake Overnight Oats

• 1/3 cupplain Greek yogurt
• 1/2 cuprolled oats
• 2/3 cupcamel milk or Organic Nut milk (coconut, almond, cashew…)
• 1 TBSPchia seeds or ground flax meal
• 1/2 tspvanilla extract
• 0–2TBSP organic honey or maple syrup (for zero sugar add stevia)
• 1/4 cupchopped fresh strawberries
• 3 TBSP softened cream cheese
• Zest and juice of 1/2 lemon

Pumpkin Spice Overnight Oats

• 1/3 cupplain Greek yogurt
• 1/2 cuprolled oats
• 2/3 cupcamel milk or Organic Nut milk (coconut, almond, cashew…)
• 1 TBSPchia seeds or ground flax meal
• 1/2 tspvanilla extract
• 0–2TBSP organic honey or maple syrup (for zero sugar add stevia)
• 1/2 cupplain pumpkin puree
• 1/2 tspground cinnamon
• 1/8 tspground cloves
• 1/4 tspground nutmeg

DIRECTIONS

For All Flavors

1. Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a lid.
2. Close and refrigerate for at least 6 hours, but preferably overnight before eating.

70 Kcal LEMON COOKIE

Ingredients

2 cups almond flour blanched or superfine

1/4 tsp salt

1 cup granulated sweetener of choice erythritol or monk fruit sweetener

2 tbsp lemon zest

2 large egg whites room temperature

1 tsp lemon extract

¼ tsp tumeric

1/4 cup sugar free powdered sugar

Instructions

Preheat the oven to 180C/350F. Line a large baking sheet with parchment paper.

In a large mixing bowl, add all your dry ingredients and mix well. In another mixing bowl, beat together your egg whites until soft peaks form. Add in the lemon extract and yellow food coloring. Gently fold through the dry mixture until combined.

In a separate bowl, add the sugar free powdered sugar. Using a 1 tablespoon cookie scoop, scoop out heaping tablespoons of dough and roll them in the powdered sugar until combined. Repeat until all the cookie dough balls have been covered.

Bake the cookies until 15 minutes, or until the edges are done and the tops begin to crackle.

Remove from the oven and let cool completely. If the powdered sugar has seeped into the cookies while baking, sprinkle more on top.

Notes

TO STORE: Lemon cookies will keep fresh at room temperature, covered, for up to 1 week. If you'd like them to keep longer, store them in the refrigerator. 

TO FREEZE: Place cookies in a ziplock bag and store them in the freezer for up to 6 months. 

Nutrition

Serving: 1 Cookie | Calories: 70kcal |

Almond Milk

Asian-Style Baked Salmon

A quick and easy bake (serves 4)

Ingredients

• 4 salmon filets, skin removed (about 2 lbs total)
• 1/2 cup raw organic honey
• 1/3 cup reduced sodium soy sauce (or regular) or ideally coconut amino
• 2 teaspoons minced or chopped garlic
• 1 teaspoon minced fresh ginger
• Chopped scallion
• Sesame seeds, sprinkle of parsley for garnishing

1. Place the salmon filets in a large zipped-top bag. Whisk the honey, scallions, soy sauce, garlic, and ginger together in a medium bowl. Pour half of this sauce over the salmon filets, coating them thoroughly. Refrigerate for 20 minutes or up to 1 hour.
2. Meanwhile, preheat oven to 350°F (177°C).
3. Line the marinated salmon filets on the baking sheet. You can hold onto this used marinade. Bake for 15-20 minutes depending on thickness.
4. Pour the remaining marinade into a small saucepan or skillet. Bring to a boil then simmer for 4 minutes. Remove from heat and allow to cool.
5. Remove cooked salmon from the oven.
6. Pour remaining marinade on it or if you wish serve the sauce on the side.
7. Garnish the salmon and serve with lemon slices on the side.

Baked Asparagus with Balsamic Butter Sauce

Baked Balsamic Chicken

Serves 4

Ingredients

• 2 sweet potatoes
• 2 bunches asparagus
• 565 g chicken breast tender 
• olive oil
• salt, to taste
• pepper, to taste

SAUCE

• ⅓ cup balsamic vinegar
• 2 TBSP white vinegar
• 5 TBSP olive oil
• 1 TBSP lemon juice
• 2 cloves garlic, minced
• ¼ tsp black pepper
• ½ tsp salt

Preparation

1. Preheat oven to 400˚F (200˚C).
2. Cut sweet potatoes into cubes medium sized.
3. Spread sweet potatoes evenly onto parchment paper-lined baking tray.
4. Season with olive oil, pepper, and salt.
5. Bake for 20 minutes. Set aside.
6. Trim asparagus and cut into pieces diagonally.
7. Spread evenly on the baking tray next to the sweet potatoes. Season with olive oil, pepper, and salt.
8. Season chicken with pepper and salt. Place on top of the veggies.
9. Bake for 15 minutes or until the internal temperature of the chicken reaches 165˚F (75˚C).
10. While chicken is baking, reduce balsamic vinegar, white wine vinegar, olive oil, lemon juice, garlic, pepper, and salt in a small saucepan for 5-7 minutes until the sauce slightly thickens.
11. Distribute veggies and chicken into four containers.
12. Pour the sauce reduction onto the chicken.
13. Can be refrigerated up to 4 days.
14. Enjoy!

BANANA BREAD MUG CAKE

Ingredients

1/2 medium overripe banana mashed very well

1 tbsp coconut flour

1 tbsp almond butter OR peanut butter OR even 1 tsp coconut oil or normal butter 

2-3 tbsp dairy free milk

1 tsp chocolate chips of choice optional

Instructions

Grease a microwave safe bowl or mug.

In a small mixing bowl, combine your mashed banana and coconut flour and mix very well. Add your nut butter of choice and mix into it- It should be a VERY thick batter.

Using a tablespoon at a time, add milk of choice until you reach a thick batter. Stir through the chocolate chips is desired.

Microwave for 1 minute, or until cooked through.

Oven instructions

Preheat the oven to 180C/350F and coat an oven safe ramekin with oil and set aside.

Prepare the mug cake batter, before transferring it into the oven safe ramekin. Bake for 10 minutes.

Broccoli Soup

Ingredients

• 1 large head of broccoli
• 2 tablespoons grass-fed butter
• 1 cup chopped leeks
• 4 garlic cloves, minced
• 4 cups vegetable broth or chicken bone broth
• 1 teaspoon fine sea salt, more to taste
• 1/2 teaspoon black pepper, more to taste
• Pinch red pepper flakes

Directions

1. Cut broccoli into florets. In a pot over medium heat, bring 3 cups of water to a boil. Add in broccoli florets, reduce heat to medium, and parboil until fork tender, 3 to 4 minutes. Drain and transfer broccoli to a bowl and set aside.
2. In your pot, heat butter and sauté leeks and garlic for 1 minute. Add in half of the broccoli and sauté for 3 minutes until veggies are sweating and broccoli is soft.
3. Add in the broth, bring to a boil then reduce heat and let simmer for 15 minutes until the soup reduces slightly.
4. Using an immersion blender, blend soup until smooth. Add in remaining broccoli florets, salt, pepper, and red pepper flakes. Let simmer for 15 minutes. If adding cheese, do so hereand stir to combine. Taste and adjust seasoning as desired.
5. Serve hot.

Buffalo Cauliflower Bites

Vegiterian – Gluten free – Vegan – Lactose Free

INGREDIENTS

• 1 large head of cauliflower, stem and core removed and broken into florets
• ½cup gluten free flour or corn flower
• salt and pepper to taste
• ½buffalo wing sauce or more to taste
• 1 TBSP melted goat or coconut butter
• 1 tsp honey

INSTRUCTIONS

- Preheat the oven to 450 degrees. Line a baking tray with baking paper.

- In a large bowl, whisk together the flour with 1/2 cup water and salt and pepper to taste. Add the cauliflower florets to the flour mixture and toss to coat.

- Place the cauliflower florets in a single layer on the baking sheet; season to taste with salt and pepper.

- Bake for 20 minutes. While the cauliflower is baking, whisk together the buffalo wing sauce, melted butter and honey until smooth.

- Pour the buffalo sauce mixture over the cauliflower and toss to coat. Bake for an additional 10 minutes or until crispy and just starting to brown.

Cauliflower Dip

Instructions

-Preheat oven to 425°F (220°C). Cut cauliflower into florets. In a large bowl, toss cauliflower and garlic with 2 tbsp (25 mL) of the olive oil, plus the cumin and coriander to coat.

-Spread on a large parchment-paper-lined rimmed baking sheet; bake, stirring once, until tender and golden, about 40 minutes. Let cool, about 20 minutes.

-In a food processor, purée cauliflower and garlic with yogurt, lemon juice, salt and pepper until smooth. -Briefly blend in all but a pinch of the parsley.

-Spoon into a serving bowl; cover and refrigerate until chilled, at least 30 minutes.

-To serve, drizzle with remaining 1 tsp (5 mL) olive oil and sprinkle with remaining parsley.

Chickpea Salad

Serves 4

For dressing

• 2 1/2 tsp Dijon mustard
• 1 large lemon, zested and juiced
• 1/3 cup  extra virgin olive oil
• 1 garlic clove, minced
• 1 tsp sumac
• 1/2 tsp coriander
• 1/2 tsp cayenne pepper
• Salt and pepper

For Salad

• 2 cups boiled chickpeas
• 2 celery ribs, chopped
• 2  cucumbers diced
• 2 to 3 green onions, trimmed, and chopped (both white and green parts)
• 1/2 cup shredded red cabbage
• 2 jalapeno peppers, chopped (optional)
• 1/2 cup packed chopped fresh parsley leaves
• 1/2 cup packed chopped fresh mint leaves

INSTRUCTIONS

1. In a small bowl or mason jar, mix together the dressing ingredients. Set aside for now.
2. In a large mixing bowl, add all the salad ingredients. Give the dressing a quick whisk and pour over the salad. Mix to combine.
3. Add a sprinkle more sumac. Set aside a few minutes before serving to allow flavors to meld.

Chocolate Avocado Pudding

This simple chocolate avocado pudding is a healthy and delicious treat that's naturally gluten free and dairy free. 

 Course Dessert

 Cuisine Dairy Free, gluten free, Paleo, vegan.

 Prep Time 5 minutes

 Total Time 5 minutes

 Servings 2

 Calories approximately 180 kcal per 1 serving & 1 point of Carb

Ingredients

• 1 avocado medium sized, ripe
• 3 Tablespoons unsweetened cocoa powder
• 1 Tablespoons maple syrup or honey
• 1 Teaspoon organic stevia or 2 tsp monk fruit sugar
• 5 Tablespoons coconut or almond milk
• 1/2 tsp Vanilla extract, pure
• pistachios or other nut for topping optional

Instructions

1. Cut open the avocado and scoop out the pit. Cut it into large chunks and put in the blender.
2. Add the cocoa, maple syrup or honey, and non-dairy milk. Blend, starting on low and then moving to high speed until it is smooth.
3. If the avocado is larger, you will need a bit more of each ingredient. If it is too thick, drizzle in a bit more non-dairy milk. Add more cocoa or sweetener according to preferred taste…
4. Refrigerate the pudding and serve cold. Top with pistachios if desired…

Chocolate Coconut Cookies

INGREDIENTS

1 1/2 cups Unsweetened Shredded Coconut

1 tablespoon Organic Coconut Flour

1/8 teaspoon sea salt

2 tablespoons coconut oil, melted

2 tablespoons of honey

1 teaspoon vanilla extract

FOR THE CHOCOLATE LAYER

3 T maple syrup (you can sub honey, but I definitely prefer the syrup)

3 T coconut oil

2 1/4 T cacao or cocoa powder

INSTRUCTIONS

Preheat oven to 350 degrees.

In a food processor, combine shredded coconut and coconut flour.

Pulse in salt, coconut oil, honey, and vanilla until a dough forms.

Grab a silicon mold and portion about 1 1/2 tablespoons of dough into each opening. Press down with your fingers or a small spoon to smooth out cookies.**If you don’t have silicone mold, you could always use lined muffin tins.

Bake for 7 minutes.

While cookies are baking, melt coconut oil over low heat. Remove from heat and whisk in maple syrup, then slowly whisk in the cacao powder until smooth. Taste and adjust for sweetness or a deeper chocolate flavor. Chocolate shouldn’t be too runny – if necessary, add a little more cacao powder to thicken it up.

When cookies are done, use a teaspoon to drizzle on the chocolate layer. Place cookie tray in the freezer for 30 minutes to chill.

Once cookies are set, carefully remove them from the silicone mold and enjoy!

Store in the refrigerator.

NOTES

Yields 1 dozen cookies
1 cookie = 1 starch count

Chocolate Walnut Vegan Energy Balls

Give yourself a natural energy boost!  (Yields 12 balls)
1 ball is ½ a carb exchange

• Ingredients
• 1 ½ cup oats
• 3 TBSP dark cocoa powder
• ½ tsp cinnamon
• Generous pinch of sea salt
• 6 medjool dates (pits removed)
• 3 TBSP almond butter
• 3 TBSP maple syrup
• 3 TBSP chopped walnuts, toasted

• Directions 

1. In a food processor , grind up the walnuts.
2. Then add the rest of the ingredients and continue to mix.
3. Roll into balls and place in the fridge to firm up. It should only take a minute or two.

Cinnamon Oat Muffins

Serving makes 6 muffins of 55 Kcal each and 8 grams of carbs

Ingredients

6 tbsp oat bran
2 tbsp  cinnamon
1 tsp vanilla flavor
2 large eggs
5 tbsp plain greek yogurt
1 tsp baking powder
1/3 cup Splenda

Mix all dry ingredients. Add eggs and yogurt and mix until smooth. Spray 6 cup muffin tin with butter flavored spray. Divide mixture evenly in cups. Bake @ 350 for 15 to 18 minutes.

Directions

Mix all dry ingredients. Add eggs and yogurt and mix until smooth. Spray a 6 cup muffin tin with butter flavored spray. Divide mixture evenly in cups. Bake at 350 for 15 to 18 minutes..

 

Coconut Macarons

Delicious Vegan Mashed Cauliflower

Ingredients 

• 4-5 cups cauliflower florets (about 1 large head)
• 1 TBSP olive oil
• 1 garlic cloves, minced
• 1 tsp onion powder
• 1 TBSP nutritional yeast or parmesean shreded (optional)
• 1  TBSP vegan butter or coconut oil 
• 1/2 cup unsweetened almond milk
• 1 TBSP chopped fresh chives
• 1/2 tsp ground sea salt
• 1/4 tsp freshly ground pepper

Directions 

1. Boil the cauliflower in water over medium-high heat until soft then dry and add the cauliflower to a large food processor.
2. In a medium skillet, heat the olive oil over medium heat. Add the garlic and leeks, and cook for about 3-4 minutes or until the leeks are tender. Remove from heat and add to the food processor.
3. Then add the nutritional yeast (optional), butter, almond milk, chives, salt, and pepper.
4. Blend until cauliflower is very creamy. 

East Indian (Coconut) Cordial Recipe

Prep Time 20 mins

Easy Keto Crackers

Gluten free and low carb (7.9g per serving), super easy to make, no fancy ingredients in the list and tasty on the palate.

Author: Sophie @mydaintysoulcurry

Serving size: 10 pcs

Calories: 97 kcal

Ingredients

• 1/4 cup raw Sunflower Seeds
• 1/4 cup Pumpkin Seeds
• 1/4 cup Flax Seeds
• 1 tbsp chopped almonds/walnuts
• 1/2 cup Chia Seeds
• 1-2 tbsp Almond Flour
• 1/4 tsp hot curry powder
• 1/4 tsp spicy cayenne pepper powder
• 1 1/2 cups boiling water
• Salt to taste

Instructions

Step:1

1. Keep all the ingredients ready. In a bowl, take all seeds and nuts and mix well.
2. Now add boiling water mixed with all spices to this nuts and seeds mixture and mix well with a silicone spatula.

Step:2

1. Allow the mixture to stand for a few minutes until the seeds swell and the mixture becomes a lumpy mass.
2. Add almond flour and mix well.

Step:3

1. Spread the mixture evenly on a greased baking sheet.
2. Try to make the spreading as even and as thin as possible.
3. Use a knife to indent on the layer so that it becomes easy to break the crackers into shape later.

Step:4

1. Preheat oven to 350F.
2. Bake or air fry the crackers for 60-70 minutes until the edges look brown and the crackers become super crunchy.
3. The baking time may vary depending on the thickness of the crackers too.
4. Alternatively, you can use a dehydrator to cook these chips too.
5. Allow the crackers to cool down completely.
6. Serve them with your favorite dip and store the rest in an airtight container.

Egg Muffins

Yield 6 muffins

Serving Size: 1 serving • Calories: 60

Ingredients:

• 2 scrambled egg
• 2 Tbsp. Labneh
• ½ tsp. mustard
• 1 small onion chopped
• 4 chopped green onion
• 5 Fresh mushroom, sliced
• 1 cup tomatoes diced
• 1 green bell pepper, sliced
• ¼ avocado, cubed
• ½ tsp. Grounded dry thyme
• ½ tsp. Grounded dry oregano
• ½ tsp. Grounded dry basil
• Salt and pepper to taste

Instructions:

• Preheat oven, on 180 C˚
• In a large bowl , beat the eggs with salt and pepper
• Add the rest of the ingredients and mix it all well

• Using a ⅓ cup measuring cup, scoop egg mixture and fill each muffin tin to the ½ of the muffin tin.

• Bake muffins for 30 minutes, until they’ve risen and slightly browned on the edge.
• Remove from oven let it rest for couple of minutes
• Remove from muffin tin and enjoy!

Eggplant Caviar

Fattet Batenjen - Lebanese Eggplant Crumble

Recipe by: annacookingconcept.com

Ingredients

eggplant layer:

• 250g eggplants cut into 2 cm cubes
• 1tsp salt
• 1tsp cumin powder
• 1tsp sweet pepper
• 200g cooked chickpeas
• 2tbsp fresh coriander see notes for substitution
• 1/4cup tomato cut into small cubes
• 1tbsp virgin olive oil
• 2tbsp pomegranate molasses

Yogurt & tahini sauce:

• 3cups fresh Lebanese plain yogurt laban
• 5tbsp tahini
• 1garlic clove minced
• 1/2tsp salt
• 1 1/2tsp lemon juice
• 1/4tsp white pepper

Crunch Layer:

• 1medium Arabic brown pitta bread
• 1/2cup toasted pine nuts or almonds

Garnish:

• chopped parsley
• toasted pine nuts or almonds
• cumin powder
• pomegranate seedsoptional

Instructions

Eggplant layer:

• start by cutting the eggplants into cubes , wash and drain well!
• season the cubes with salt and let it sit for around 30 min , this will help the eggplant get rid of the extra bitter taste . after the 30 minutes wash them thoroughly and with a clean kitchen towel pat them to dry.
• in a large bowl , mix the eggplant with the chickpeas,cumin powder, sweet pepper, fresh coriander, tomato cubes and olive oil. mix gently with a spatula everything together until all the chickpeas and eggplants cubes are coated with the oil and seasoning.
• I prepared my eggplant mixture in the air-fryer but you can totally prepare it in oven: Pour the eggplant mixture in the air-fryer pan and cook on high-heat (level 4) for 15 minutes flipping each 5 minutes so they crisp evenly. timing depend on the air-fryer you are using it is always better to cook 5 minutes at the time and check and add time accordingly , you should have a golden brown crispy little cubes at the end . (for oven version see notes)
• after the eggplant mixture is done , put in a glass bowl add the pomegranate molasses and mix it thoroughly until everything is coated and set aside for assembly later .

yogurt&tahini sauce:

• in a deep bowl add all the yogurt ingredients and whisk together till you have a smooth yogurt dressing.(check notes for extra adding and flavors)

Crunch Layer:

• I usually cut my bread into cubes same size as the eggplant and toast in a 200 C ° preheated oven for 10 minutes turning mid-way. I use the oven so I can toasted them while cooking the eggplant and preparing the dressing so everything is cooking at the same time (time management hack
  
  Print

Flax Paratha/Wrap

Author: Sophie @mydaintysoulcurry

Servings: 8

Calories: 99.4 kcal – 7.2 g of carbs

Ingredients

• 1 cup Flaxseed ground into a meal
• 1 cup water/broth
• A pinch of salt

Additional optional ingredients

• 2 tbsp chopped onion
• 1 tbsp chopped cilantro
• 1/4-1/2 tsp curry powder
• 1/2 tsp garlic salt
• 1/4 cup nutritional yeast
  

Instructions

Make the flax meal:

1. Grind a cup of flax seed in a coffee or spice grinder until a coarse powder is formed.

Prepare the dough:

1. In a bowl heat a cup of water. (bring to a boil)
2. Add salt and spices of your choice. I added 1/2 tsp curry powder.
3. In a bowl take 1 cup of flax meal and 1/4 cup nutritional yeast. Add a pinch of salt/pink salt.
4. Now add the dry ingredients to the boiling hot water.
5. Mix well until the mixture thickens.
6. Use a silicone spatula to scrape around the edges of the pan.
7. Cook until the mixture becomes doughy and leaves the pan.
8. Allow the dough to cool.

Add herbs and onion:

1. Take the dough in a bowl. Add two tbsp of chopped red onions and finely chopped cilantro. You can also add grated ginger, minced garlic, and chopped green chilies at this point.
2. Mix well and knead the dough a bit. If needed, take a tbsp or almond or coconut flour to make the dough smooth and well combined with herbs and veggies.

Make Rotis/Parathas:

1. Take small lemon size dough ball and place it between two parchment papers.
2. Roll the ball into thin roti/ paratha(disc) and carefully transfer it to a hot griddle.
3. Second method: place the dough ball on the hot griddle and with the help of a silicone spatula spread the dough to a thin disc-like roti or paratha.
4. Cook until the roti leaves the pan or griddle and becomes brown around the edges.
5. Serve with chutney, curry or sautéed veggies.

French Onion Soup

Ingredients

• 1/2 cup unsalted butter
• 2 TBSP olive oil
• 4 cups sliced onions
• 4 cups beef broth, or bone broth (vegetable broth or a vegetarian twist)
• 2 TBSP dry sherry or red wine
• 1 tsp dried thyme
• salt and pepper to taste
• 4 slices Gluten free Toast (check the recipe in the bread sections)
• 4 TBSP gruyere cheese or sheep kashkaval

Directions

1. Melt butter with olive oil in a pot on medium heat. Add onions and continually stir until tender and translucent. Do not brown the onions.
2. Add beef broth, sherry. Season with salt and pepper, and simmer for 30 minutes.
3. Heat the oven broiler.
4. Ladle soup into oven safe serving bowls and place one slice of bread on top of each (bread may be broken into pieces if you prefer). Layer each slice of bread with cheese. Place bowls on cookie sheet and broil in the preheated oven until cheese bubbles and browns slightly.

Fudge-dipped Almond Cookies

[gluten free, vegan]
Yield: 1 dozen 

GDV's Healthy Nutella

Ingredients

• 1 cup hazelnuts
• ½ cup cashew nuts
• 60g dark chocolate
• 2 tbsp cocoa powder
• 1 tbsp cold pressed organic coconut oil
• 1 tbsp monk fruit sugar (add more if you like it sweeter)

Instructions

Roast hazelnuts & cashews for 6-8 minutes. I prefer to leave the skin on the hazelnuts as it’s full of fiber, but feel free to remove it.

In a food processor, blend the nuts until they’ve turned to butter, then add all other ingredients and blend a long time until it’s smooth like Nutella! 

Notes

For extra creaminess add a teaspoon of coconut oil.

Gluten Free Chocolate Cake

Vegan - Gluten Free - Dairy Free

Ingredients

• 1½ cups coconut sugar
• 2 cups all purpose gluten-free flour blend
• 1 cup unsweetened cocoa powder
• ½ cup raw pistachio (optional)
• 3 TBSP gluten-free baking powder
• 2 TBSP macca powder (optional)
• 3 large eggs, room temperature
• 1 cup camel or organic almond milk
• ½ cup coconut oil
• ½ tsp gluten-free vanilla extract
  
  

1. Preheat oven to 350°F (180°C). Position rack in center of oven. Grease two 8-inch round cake pans; set aside.
2. Beat for 3 minutes the eggs with the vanilla.
3. In a large mixing bowl, stir together sugar, flour, macca, cocoa & baking powder until there are no visible clumps.
4. Add to the mixed eggs above mix along with milk & oil . Beat with a mixer on medium speed for two minutes.
5. Add the raw pistachio and whisk a little bit to ensure even distribution. 
6. Spoon batter evenly into cake pans. Bake for 35 to 38 minutes, or until a toothpick inserted in the center comes out clean.
7. Remove from oven and let cool in the pan for 5 minutes, then remove from pan and let cool on a rack.

Gluten Free Oat Cookies

INGREDIENTS

• 1 cup rolled gluten free oats
• 1/2 cup almond meal
• 1/4 tsp baking powder
• 1/4 tsp salt
• 1/2 ripe avocado, lightly mashed (1/3 cup mashed)
• 2 tbsp softened coconut oil
• 2 tbsp maple syrup
• 2 tbsp brown sugar
• 1 flax egg (1 tbsp ground flax + 3 tbsp water)
• 1/3 cup dried cranberries

DIRECTIONS

1. Preheat the oven to 350F. Line a large baking sheet with parchment paper
2. Combine the oats, almond meal, baking powder and salt in a medium bowl. Set aside
3. Combine the mashed avocado, coconut oil, maple syrup and brown sugar in a large bowl. Using an electric mixer, beat for about 2 minutes, until creamy. Add the flax egg and continue beating for another minute
4. Add the oat mixture and mix until until well incorporated. Fold in the cranberries using a spatula or wooden spoon
5. Working with a tablespoon and a half of dough at a time (use a small ice cream scoop if you have on in hand), form approximately 15 balls. Place them on the lined baking sheet, about 2 inches apart from each other. Flatten each cookie slightly with the heel of your hand. Bake for 17 minutes and let them cool completely

Gluten-Free Chocolate Zucchini Bread

Ingredients

• 1/3 cup honey (or slightly less)
• 1/4 cup molasses ( or slightly less)
• 1/4 cup organic coconut oil, softened or melted
• 1 egg, plus 2 egg whites
• 1 banana, well mashed
• 3/4 cup coconut cream
• 2 cup grated zucchini (approx. 2 medium)
• 2 cup oat or almond flour
• 1/4 cup ground flax seed
• 1/2 cup unsweetened cocoa powder
• 1/2 tsp salt
• 3 tsp baking soda
• 2 tsp vanilla extract
• 3/4 cup Cocoa powder

Directions

1. Preheat oven to 375. Once you've shredded your zucchini, squeeze out any excess moisture.
2. In a stand mixer, mix together the wet ingredients (including the coconut oil & zucchini).
3. In a separate bowl whisk together the flour, ground flaxseed, cocoa powder, salt, baking soda, and.
4. Slowly add the flour mixture into the wet batter and mix well.
5. Lastly, add your mini chocolate chips and stir just until incorporated.
6. Lightly coat your bread pan with cooking spray; fill 2/3 c. full.
7. Bake for 1 hour - 1 hour fifteen minutes, or until a toothpick comes out clean.

Golden Milk

Ingredients:

• 2 cups milk of choice
• 1 tsp. ground Cinnamon
• 1/2 tsp. Black pepper
• 2 tsp. Honey
• 1 tsp. Turmeric powder
• 2 tsp. Coconut oil
• 1/4 tsp. Ginger powder

Instructions:

1. To start, blend all of the ingredients in a bowl or large cup. An immersion blender or a countertop blender can be used to make the mixing process more thorough.
2. After the milk is blended well, transfer the mixture into a saucepan and warm it on low for about 15 minutes. It's essential that the milk is not allowed to boil since this will cause the mixture to bubble over.

Greek Salad

Guilt-free Ice Cream

 These super easy and quick ice cream will fulfill your sweet cravings with no guilt!

Servings: 2

Ingredients

• 1 frozen banana (medium size)
• 2 tbsp almond milk (you can use any milk)

Extra ingredients

• Choose one of the bellow flavors

Instructions

1. In the high-speed blender, add all the ingredients.
2. Blend well until the mixture is creamy.
3. Pour the mixture in a bread pan or a freezer safe box.
4. Freeze for four hours.
5. Scoop and enjoy.

Variations:

Make it chocolate flavored: add 2 squares of melted lint chocolate and 1tsp of almond butter

Coffee and cream: 1 tsp to 1 tbsp of instant coffee, 1 tbsp almond milk and 2 tbsp coconut cream

Vanilla Flavor: Vanilla extract, 2 tbsp coconut cream

Berry blast: frozen berries, sugar-free strawberry syrup and fresh berries for toppings

Chocolate & Peanut butter: Well, just some Reese’s PB cups and chocolate syrup for topping

HEALTHY CHOCOLATE TRUFFLES

IMMUNE BOOSTING CHICKEN SOUP

• 2 tablespoons extra virgin olive oil
• 1 small onion, diced
• 2 carrots, peeled and chopped
• 2 celery ribs, sliced
• 1 3-inch piece of fresh ginger, peeled and sliced into slivers
• 4 garlic cloves, minced
• 1-1/2 teaspoon curry
• 4 cups chicken or bone broth stock
• 2 table spoons organic applecider viniger 
• 2 cups water
• 1 pound cooked chicken, shredded

1. Heat the olive oil in a large pot.
2. Add the onion, carrots, celery and ginger  and cook until the onion is soft and translucent, stirring occasionally.
3. Toss in the garlic, and cook for an additional 1-2 minutes, until the garlic is fragrant, stirring occasionally.
4. Add the curry powder, chicken stock, apple cider viniger and chicken and stir to combine.
5. Continue to cook until the soup reaches a simmer. Then reduce heat to medium-low, cover with a lid, and let the simmer for about 20 minutes.

Immune-Boosting Chia Pudding

IMMUNITY-BOOSTING TURMERIC CHICKEN SOUP

Lemon-Parsley Green Beans

Serves 4 for 119 kcal per one serving – 8 grams of fat and 12 grams of carbs

Ingredients

450 grams fresh green beans, trimmed  or frozen to save time

2 TBSP butter

2 tsp olive oil

3 cloves garlic, minced

1 TBSP lemon zest

1/4 cup chopped fresh parsley

salt and pepper to taste

1 lemon, cut into wedges

Directions

Bring a large pot of salted water to a boil over high heat: add beans. Cook until beans are bright green and tender, 3 to 5 minutes. Drain, and place in a large bowl of ice water to stop cooking.

Combine the butter and olive oil in a large skillet over medium-high heat; cook until butter melts. Stir in the garlic; cook until pale beige and fragrant. Stir in the beans; cook until wilted, and garlic is dark brown, about 4 minutes. Toss beans with parsley and lemon zest, and cook 1 to 2 minutes more. Season to taste with salt and pepper. Transfer beans to a serving dish, and garnish with lemon wedges.

Matcha and Ginger Immunity Tea

Ingredients:

• 1 tsp. matcha green tea powder

• 1 Tbs. grated ginger

• 1 Tbs. lime juice

• ½ Tbs. dried oregano

• 1 Tbs. honey 

Instructions:

1. Bring 6 cups of water to boil with all ingredients except the matcha powder.

2. Cover and allow to boil for approximately 15 minutes.

3. Remove from heat and strain the tea.

4. Dissolve matcha powder in approximately 1 tablespoon of the hot water. This will help ensure there are no lumps.

5. Add the dissolved matcha mixture into the rest of the tea, stirring until blended completely.

6. Serve it right away! It's also possible to save left over matcha in the fridge. It can be enjoyed cold or reheated.

Mediterranean Salsa

• 12 oz cherry tomatoes, chopped or halved (place in a small sieve over a bowl to drain a little)
• 1  shallot, finely chopped
• 1 garlic clove, finely chopped
• 1/2 cup chopped fresh parsley leaves
• 1/4 cup chopped fresh mint leaves (or basil chiffonade, if you prefer)
• Salt and pepper, more for later
• 1/2 tsp sumac 
• 2 to 3 tsp fresh lemon juice
• 1 tsp Greek extra virgin olive oil, more for later

Miracle Cabbage Soup

INGREDIENTS

• 1 Tbsp olive oil 
• 4 cloves garlic 
• 1 large onion 
• 2 carrots
• 1/2 bunch celery 
• 1 green bell pepper 
• 2 cupsfrozen green beans 
• 2 cupsdiced tomatoes 
• 1/2 cup organic tomato paste
• 3 cups green cabbage
• 6 cups vegetable broth or bone broth or simply water
• 1/4bunch fresh parsley, chopped 
• 1tsp smoked paprika 
• 1tsp dried oregano 
• 1 tspdried thyme 
• Salt and pepper to taste
• 1-2 Tbsp lemon juice 

INSTRUCTIONS

1. Mince the garlic and dice the onion. Add both to a large soup pot along with the olive oil and sauté over medium heat until the onions are soft and transparent.
2. While the onions and garlic are cooking, peel and slice the carrots, slice the celery, and dice the bell pepper. Add the carrots, celery, bell pepper, and frozen green beans to the pot, followed by the diced tomatoes (and their juices) and tomato paste. Stir to combine.
3. Allow the vegetables in the pot to heat while you chop the cabbage. Chop the cabbage into one-inch strips or squares, then add them to the pot. Add the vegetable broth, chopped parsley, paprika, oregano, thyme, and some freshly cracked pepper. Stir to combine.
4. Place a lid on the pot and bring it up to a boil. Once boiling, turn the heat down to medium-low and allow the pot to simmer until the cabbage is tender (about 20 minutes). Turn off the heat and add salt to taste. Start with about 1/2 tsp salt and add more as needed. The total amount will vary depending on your tastes and the type of broth used, but the salt is crucial for the vegetable flavors to pop. Finish the soup with lemon juice. Start by stirring in one tablespoon and adding more to your liking.

No-bake OAT Cookies

INGREDIENTS

1 cup granulated Monk Fruit sugar

2 tbsp maple syrup

1/4 cup unsweetened cocoa powder

2 tbsp coconut butter

2 tbsp almond/oat/coconut milk

1/2 cup almond organic butter

1/4 tsp kosher salt

2.5 cup old-fashioned oats

DIRECTIONS

In a medium saucepan over medium heat, melt together sugar, cocoa powder, butter, and milk. Bring mixture to a boil and let boil 1 minute.

Remove from heat and stir in almond butter, maple syrup and salt, then stir in oats.

Drop tablespoons of mixture onto parchment paper and let set until cooled and hardened, 2 hours.

Paleo Bread

Pan-Seared Artichoke Bottoms

Quinoa Coated Chicken Nuggets

Makes 6 servings for 250 Kcal – 28 g Carbs – 20 g Protein
Reference: superhealthykids.com

Ingredients

• Cooking spray
• ³/₄ cup quinoa, uncooked
• 1 pound chicken breast
• ¹/₄ cup – flour, all-purpose
• ¹/₂ tsp – salt
• ¹/₂ tsp – garlic powder
• ¹/₈ tsp – black pepper, ground
• 1 large – egg
• 3 tsp – water

Directions

1. Preheat oven to 350° F. Cover a baking sheet with parchment paper and spray with cooking spray; set aside.
2. Cook quinoa according to package directions; salt and pepper to taste.
3. Cut chicken into flat, 2-inch, nugget-sized pieces.
4. In a small bowl, combine the flour, salt, garlic powder, and pepper.
5. In another small bowl, whisk together the egg and water.
6. Working in small batches, coat pieces of chicken with the flour mixture; then, dip in egg mixture to coat completely, letting the excess egg drip off. Finally, drop into the quinoa, lightly pressing and flipping until all sides are coated.
7. Place quinoa-coated chicken onto the prepared baking sheet; spray with a little extra cooking spray if desired to make them extra crispy.
8. Bake for 20 minutes or until the outsides are slightly browned and the chicken is cooked through.
9. While chicken is baking, cut cauliflower and broccoli into small florets (if not already purchased that way).
10. Place an inch of water into the bottom of a large pot and add the veggies. Cover and bring to a boil, cooking for 2-3 minutes or until the desired doneness is reached.
11. Serve chicken and veggies with kiwi slices on the side.

Quinoa cooked with tomato - Quinoa bi banadoura

This easy-to-do and tasty Lebanese dish is made of quinoa instead of bulgur, tomatoes and onions.

You can serve plain yogurt next to it or simply a salad.

Serves 2-3

Ingredients

- 1 big onion, diced
- 2 tbsp extra virgin olive oil  

- 2 tbsp olive oil
- 1 cup quinoa
- 1.5 cup chopped tomatoes
- 3 tsp organic tomato paste
- 2 cups warm water
- 1 tsp salt
- 1/2 tsp chili powder or chili flakes (optional)
- Freshly ground black pepper

Method

1. Put the oils in a pot on the stove, and add the onion and half the salt.
2. Mix well until the onion is well cooked (around 5-6 minutes).
3. Meanwhile, wash the quinoa very well.
4. Add the quinoa to the onion and stir it for two minutes.
5. Add the chopped tomatoes, tomato paste, water, remaining salt, chili (if using), and black pepper.
6. Let it come to a boil, lower the heat, and cover the pot.
7. Let it simmer until the quinoa is well done and the liquid is all absorbed (around 20 minutes).
8. You can serve this plate warm or cold.
9. Serve it with green salad, mint leaves, and radishes.

Quinoa Lentil Burger

Makes 4 burgers

Ingredients

Preheat the oven to 425º F.


Instruction

Heat the oil in a medium skillet. Add the onion and sauté over medium heat until translucent. Add the garlic and continue to sauté until the onion is golden.

Add the mushrooms to the skillet and cover. Cook until wilted, then drain the liquid from the skillet and transfer the mixture to a food processor, followed by the cooked lentils. Pulse on and off until the mixture is finely chopped, but not pureed.

Transfer the mixture from the food processor to a large mixing bowl. Add the remaining burger ingredients and mix together well.

Line a baking sheet with parchment paper. Use a round, 1/2-cup measuring cup to make perfect burgers. Grab a level scoop of the mixture; invert onto the parchment with a sharp tap to release it, then flatten into a 1/2-inch patty with the bottom of the measuring cup. Repeat with the remaining mixture.

If you don’t have a round 1/2 cup measuring cup, you can improvise by using any sort of 1/2 cup measure, and shaping into burgers once on the parchment paper.

Bake for 15 minutes, then carefully flip each burger, and bake for an additional 10 to 15 minutes, or until golden and firm on each side. Remove from the oven and serve at once with the bread and condiments of your choice.

Raw Vegan “GOAT” Cheese Dip

Ingredients

• 1/2 c. raw cashews, soaked for 2-3 hours, drained
• juice of 1/2 lemon
• 1/3 c. water
• 1 Tb coconut oil
• 1 tsp raw apple cider vinegar
• pinch of salt

Red Lentil Kabab

• Wash off the red lentils, and let it soak for 20-25minutes, after that drain the soaked lentil and place it aside. 
• Now in a heated pan add 1 teaspoon of cooking oil and add all the grated vegetables and salt to taste and then mix all the ingredients properly. For 4-5 minutes let the vegetables cook in a medium heat.  Turn off the heat once the vegetables cook set it aside for cooling down. 
• In a food processor include red lentils, 1inch of ginger(roughly chopped),4 cloves of garlic (roughly chopped),1 cup flat leaf parsley or  cilantro/coriander leaves, 1/2 cup almond flour/meal (50g)or  whole cashew nuts or bread crumbs, Salt to taste,1 teaspoon garam masala powder, 1 teaspoon Cayenne pepper or Indian red chili powder or 2 green chilles or Chili flakes, 1 teaspoon cumin powder, 1 teaspoon black pepper powder, Juice of 1 lime or1 lemon  to your taste and then  blend all the ingredients well. 
• In other bowl add the red lentil mixture, vegetables, and a salt then mix it well. 
• Now for making the kebabs you would need to apply little oil on both hands so that the mixture does not stick to the hands.  Shape the kebabs as per your likings.
• For cooking the kebabs add oil in a pan then cooks the kebabs for 3-4 minutes in a medium heat, once the kebab turn golden turn off the heat.  

Roasted Brussels Sprouts

Super easy and filling

Ingredients

• 450 grams brussels sprouts trimmed
• 2 TBSP olive oil
• 1 tsp onion powder
• 1 tsp Freshly ground black pepper
• Himalayan salt
  
  

1. Preheat oven to 425°.
2. Toss until combined all ingredients.
3. On a large baking sheet, line the brussels sprouts.
4. Roast for about 25-30 minutes shaking pan every 5 minutes for even browning. 
5. Brussels sprouts should be crispy on the outside and tender on the inside.

Roasted Eggplant Dip

Roasted Garlic Brocolli

1 16-ounce package fresh broccoli florets

1 ½ tablespoons olive oil

½ tablespoon salt

½ tablespoon garlic powder

½ tablespoon onion powder

1 tbsp grated parmesan cheese (optional)

Preheat oven to 400 degrees. In a mixing bowl, combine broccoli with olive oil and toss. Add in garlic powder, salt and onion powder.

Toss again.

Spread broccoli onto a cookie sheet covered in tin foil.

Bake for 20 minutes. Serve hot, sprinkle with Parmesan cheese for extra deliciousness.

Roasted Garlic Cauliflower

6 servings for 118 Kcal per serving in just 40 minutes

Ingredients

• 2 tablespoons minced garlic
• 3 tablespoons olive oil
• 1 large head cauliflower, separated into florets
• 1/3 cup grated Parmesan cheese
• salt and black pepper to taste
• 1 tablespoon chopped fresh parsley
  
  

Directions

1. Preheat the oven to 450 degrees F (220 degrees C). Grease a large casserole dish.
2. Place the olive oil and garlic in a large resealable bag. Add cauliflower, and shake to mix. Pour into the prepared casserole dish, and season with salt and pepper to taste.
3. Bake for 25 minutes, stirring halfway through. Top with Parmesan cheese and parsley, and broil for 3 to 5 minutes, until golden brown.

Saltibarsciai (Lithuanian Cold Beet Soup)

Serves 4 

Rich in brobiotics! CHILDREN LOVE IT! 


INGREDIENTS 

2 (big enough) beetroot heads. If you only have smaller beetroots, use more of them.
1 small cucumber (or half of a long one), with seeds and skin. It’s not a fancy schmancy dish!
2 or 3 scallions
4 boiled egg
A bunch of dill
1 litre buttermilk (in Lithuanian or Eastern European shops it’s called ‘kefyras’ ‘Кефир’, in Asian shops they call it ‘Lassi’ or a ‘yogurt drink’).
Salt and pepper for seasoning

PREPARATION

Cook beetroot in water. After the beetroot has cooled, peel it and dice into small pieces.

Wash the cucumber and dice it into small pieces, like it’s shown in the picture.

Take a bunch of dills, wash it and chop it finely.

Chop the scallions finely.

Put all the ingredients into a large bowl.

Add some seasoning (salt and pepper). Be careful at this step, since it is a cold soup, the salt will take some time to melt, so if you add too much, you will only know about it when serving (too late!).

Add one litre of Kefir.

And here’s where the pink magic happens – when you combine white yogurt with dark red beetroot, you’ll end up with a vibrant pink color. 

At first, your soup might look a bit whitish thats why >

You have to leave it for an hour or two to rest, allowing the beetroot to release its color into the soup and all the ingredients to combine.

After a couple of hours, simply give it a final stir and serve.

Garnish with sliced boiled eggs and chopped chives.

Shrimps with Saffron and Fenugreek

A flavorful light recipe with aphroisiac properties (serves 2)

Ingredients

• 1 TBSP goat or coconut butter
• 500g peeled shrimp with tail still on
• 1 tsp smoked paprika
• 1 tsp onion powder
• 2 tsp ground cumin
• ¼ tsp cayenne pepper
• Pinch of saffron
• ¼ a cup of fresh or dried fenugreek
  
  

Directions

1. Heat butter in a saucepan.
2. Add the herbs and spices then cook for a few seconds.
3. Stir in the shrimps and the fenugreek leaves chopped and cook gently for 20 mins.
4. After this reduce the heat to very low and simmer for 3 mins more.
5. Serve warm on a bed or rocket leaves with lemon slices.

Single Serving Coconut Pie

The whole darn thing Calories: 163 Net Carbs: 5g Protein: 8g

Author: Kelly Morrison founder of Foodie Fiasco

Yield: 1 giant serving

Ingredients

• ½ cup Silk Unsweetened Vanilla Almondmilk
• 3-4 tablespoons sugar/sugar equivalent*
• 1 egg white or egg replacer**
• 2 tablespoons coconut flour, divided
• ¼ teaspoon vanilla extract
• ⅛ teaspoon salt
• ⅓ cup shredded coconut

Directions

Preheat oven to 350°. Grease a large mug and set aside.

In a large bowl, combine Almondmilk, sweetener, egg white/egg replacer, 1 tablespoon of the coconut flour, vanilla extract, and salt and whisk until completely combined. Alternately you can do this in a blender, but I tend to avoid dirtying my blender at all costs because I absolutely detest cleaning it, so this is nothing a little elbow grease can't solve. Stir in the remaining tablespoon of coconut flour and mix until uniform. Stir in the shredded coconut and pour the batter into the prepared mug.

Bake in the oven at 350° for 50-55 minutes or until a toothpick inserted near the center comes out clean. Let cool and devour.

NOTES

*I give a pretty extensive explanation in the body of this post regarding what sweeteners are best in this recipe, so please look at that.
**You can either use an egg, an egg white, or vegan egg alternative. This recipe is really flexible!

Note on cooking method: You can try it in the microwave.

Socca - Chickpea Flatbread

A Naturally Gluten-Free Chickpea Flatbread

Here’s everything you need to know about making socca…

The basic batter is equal parts chickpea flour and water, with a few tablespoons of olive oil.

Let the batter rest for 30 minutes before cooking — this makes the interior creamy when cooked.

Preheat the oven to 450°F and then heat a cast iron pan under the broiler for 5 minutes before cooking.

Broil the socca for about 7 minutes.

Socca success will look like crispy edges with a slightly blistered surface; the interior will be moist and creamy.

Storage: Socca is best if eaten immediately after baking while still warm, but can be refrigerated and re-toasted for up to 1 week.

SERVES 4

INGREDIENTS

1 cup chickpea flour (4 1/2 ounces)

1 cup water

1 1/2 tablespoons extra-virgin olive oil, plus more for the pan and drizzling

1/2 teaspoon kosher salt

1 teaspoon za'atar or thyme (optional)

INSTRUCTIONS

• Prepare the chickpea batter.Whisk the chickpea flour, water, olive oil, and salt together in a medium bowl until smooth. Let rest for 30 minutes to give the flour time to absorb the water.
• Preheat the oven and then the pan.Arrange an oven rack 6 inches below the broiler element and heat to 450°F. About 5 minutes before the batter is done resting, place a 10-inch cast iron skillet in the oven and turn the oven to broil.
• Add the batter to the prepared pan.Carefully remove the hot skillet from the oven. Add about 1 teaspoon of oil, enough to coat the bottom of the pan when the pan is swirled. Pour the batter into the center of the pan. Tilt the pan so the batter coats the entire surface of the pan, if needed.
• Broil the socca for 5 to 8 minutes.Broil until you see the top of the socca begin to blister and brown, 5 to 8 minutes. The socca should be fairly flexible in the middle but crispy on the edges. If the top is browning too quickly before the batter is fully set, move the skillet to a lower oven rack until done.
• Slice and serve. Use a flat spatula to work your way under the socca and ease it from the pan onto a cutting board. Slice it into wedges or squares, sprinkle with salt and pepper, and drizzle with more olive oil and sprinkle with the za'atar if using.

Spicy Cauliflower Tahini Dip

INGREDIENTS

2 heads cauliflower, cut into small florets

1 tsp seasoned salt, more for later

2 tsp smoked paprika

1 1/2 tsp cayenne pepper

1 tsp turmeric powder

1 tsp ground corriander

4 tbsp olive oil, more if needed

1–2 garlic cloves, chopped

1/3 cup plain yogurt

1/3 cup lime juice

3 tbsp tahini paste

handful of chopped fresh parsley to garnish

INSTRUCTIONS

Preheat the oven to 450 degrees F.

Place the cauliflower florets on a large, lightly oiled baking sheet. In a small bowl, mix the spices. Toss the cauliflower with the spices and the olive oil until well-coated. If needed, add more olive oil, and toss again.

Be sure to spread the cauliflower florets on the baking sheet in one layer. Roast in the 450 degrees F heated oven for 45 minutes; turn the florets over midway through roasting. When the cauliflower is tender and nicely browned in some parts, remove from the oven and let cool briefly.

Place about 2/3 of the roasted cauliflower in the bowl of a food processor (you will use the rest later). Add the garlic, yogurt, lime juice, tahini paste and a pinch more seasoned salt. Blend until smooth. Test and season accordingly. If the dip is too thick, add very little water and blend again until you achieve desired consistency.

Transfer the roasted cauliflower tahini dip into a serving bowl and drizzle a generous amount of olive oil. Top with the remaining roasted cauliflower and the fresh parsley.

Cover and refrigerate the dip. Remove from the fridge about 10 minutes or so before serving. Serve with pita bread or chips.

Spinach Soup with Tahina Sauce

Ingredients

1 large golden onion (chopped) + 2 cloves garlic

2 TBSP olive oil 

2 cups mushroom (sliced)

2 cups frozen chopped spinach + 1 cup diced potato or thawed peas or carrots 

1 cup water or stock or coconut milk

Salt and pepper according to taste

1 tsp tarator to garnish it and give it flavor when served (tahina with garlic lemon sauce)


Tahina Sauce Recipe:

• 1/4 cup well-stirred tahini
•  1/4 cup freshly squeezed lemon juice
• 1 large clove garlic, finely grated or pounded to a smooth paste
•  3/4 teaspoon fine sea salt

PREPARATION

Fry the onion & garlic with oil then add the mushrooms and last the spinach then the rest of the cooked veggies. Season with salt and pepper
Add the coconut cream or broth then bring to boil.

Use an immersion blender to purée soup. Taste, and adjust seasoning with more salt and lemon, if desired.

Garnish with a drizzle of tahina. 

Tempeh

How To Make Tempeh

MAKES 2 (approximately 14-ounce) cakes

INGREDIENTS

INSTRUCTIONS

Tuscan Baked Aubergines Rolls with Goat Cheese

Tuscan Eggplant Pizza (LOW CARB Healthy Pizza)

Ingredients:

1 large eggplant

4 teaspoon shredded parmesan

Fresh mozzarella Cheese

Fresh thin sliced or sundried tomatoes

Fresh Basil leaves

Preparation:

Brush or rub a little olive oil on each side of the eggplant slices and place on a baking sheet lined with parchment paper or a baking stone. Sprinkle with salt and pepper. Place in oven for 7-10 minutes, or until eggplant is hot and starting to cook down.  

Remove the eggplant slices from the oven, top each with slices of fresh mozzarella cheese, tomatoes, fresh basil, Tuscan herb Mix, and finish with shredded parmesan cheese. 

INGREDIENTS LIST FOR THE TUSCAN SEASONING BLEND

• 2 tablespoons ground rosemary
• 2 tablespoons dried basil
• 2 tablespoons dried marjoram
• 2 tablespoons garlic powder
• 2 tablespoons onion powder
• 2 tablespoons sweet paprika
• 1 tablespoon red chili pepper flake
• 1 tablespoon dried thyme
• 1 tablespoon cracked black pepper
• 1 tablespoon dried lemon zest

Two Ingredient Chocolate Fondue

All will need is

• 90g of good quality organic dark chocolate (70% cocoa or higher)
• 3 tablespoons full fat organic coconut cream

Directions

1. For both recipes: Stir together all ingredients in a small saucepan over low heat. Stir constantly until melted.
2. If the two ingredient fondue is too thick, add more coconut milk 1 tablespoon at a time until desired consistency is reached.

Vegan “Cheese” Spread

Ingredients

for 4 servings
1 cup raw unsalted cashew, soaked in water for 3 hours (130 g)
1 TBSP nutritional yeast
1 TBSP virgin olive oil or coconut oil
1 tsp salt

Preparation

Soak cashews in water for 3 hours or over night.
Combine all ingredients in food processor and process until fully incorporated and smooth.

Vegan Creamy Mushroom Soup

Vegan Creamy Mushroom Soup 2

Ingredients

• 1 large white onion – diced
• 2 small minced garlic cloves
• 2 cups sliced white button mushrooms
• 2 cups sliced baby portobello mushrooms
• 10 stalks fresh thyme – leaves removed
• 1 cup organic vegetable broth
• 1 tbs. tapioca flour – or cornstarch
• 1 cup dairy free milk – unsweetened (coconut or cashew milk)
• 1 dried bay leaf
• 1/2 tbs. coconut aminos – or soy sauce as an alternative
• 1/2 tsp. salt
• freshly ground pepper

Instructions

1. In a large saucepan, over medium heat, add the diced onions. Allow to sweat while slicing the mushrooms. About 5-7 minutes.
2. Move onions to the sides of the saucepan and add mushrooms and garlic, allow to cook 5 minutes uncovered.
3. Stir the onions and mushrooms together. Add fresh thyme and allow to continue to cook, at least 10 minutes.
4. You will notice a substantial amount of water has come out of the mushrooms, and they are reduced in volume by half.
5. Add the bay leaf, the salt and the liquid aminos to the mushrooms.
6. Stir the 1 tbs. of tapioca starch into the organic broth. Add to mushrooms and stir. Add almond milk.
7. Allow to cook for at least 15 minutes, stirring occasionally. Taste and add freshly ground black pepper to taste.

Vegan Parmesan

Vegan Tomato Soup

11 g Carbs per serving

This easy vegan tomato soup is the perfect appetizer. It’s ready in 30 minutes! Lightly adapted from Chowhound.

Author: Lisa Lin

Prep Time: 8 minutes

Cook Time: 20 minutes

Total Time: 28 minutes

Yield: Serves 4 

INGREDIENTS

1 tablespoon olive oil

1 small red onion, diced

28-ounce (800g) can of whole peeled tomoates

1 cup (240ml) water

1 teaspoon dried oregano

1 teaspoon dried basil

1 teaspoon smoked paprika (regular sweet paprika works, too)

kosher salt to taste

1/3 cup (80ml) light coconut milk

INSTRUCTIONS

Heat olive oil in a heavy-bottomed pot, over medium-low heat. When the pot is hot, add onions and cook for 6 to 8 minutes, until the onions are soft. Stir often to keep the onions from burning.

Add the entire can of whole tomatoes, including the liquid, and 1 cup of water. Using the back of a wooden spoon, gently smash the tomatoes. Add dried oregano, dried basil, paprika, and a pinch of kosher salt. Raise the heat to medium and bring everything to boil. Let soup simmer for 8 to 10 minutes. Turn off heat. Let the soup cool off for 5 minutes before transferring to a blender to blend.

Return soup to pot and stir in coconut milk.