Zucchini Noodles Spinach Salad with Baked Salmon

If you’ve been following along for some time, you know I’m all about fewer ingredients with loads of flavor and nutrients. Having local, fresh ingredients like those found within this Zucchini Noodles Spinach Salad with Baked Salmon makes it super easy to make a flavorful meal without the fuss.

I totally believe that physical and mental health starts with the foods you pick and add to your plate. Picking local, fresh ingredients is one of the best ways to approach this is by using food as medicine. Your food will be much more flavorful and packed with optimal nutrition.

Ready to dig in?

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Zucchini Noodles Spinach Salad with Baked Salmon

Gluten-Free, Low Carb, Keto-Friendly

Recipe Makes 1 Serving

What You’ll Need

1 Small-Medium Zucchini (150g), spiralized

1/2 Small Avocado (50g)

10 Sprigs Fresh Italian Parsley, chopped

3 mini sweet peppers (85g), diced

2 cups Baby Spinach (55g)

Juice from 1/2 a lime

1 tbsp extra virgin olive oil

1 Salmon Fillet (5 oz)

1/2 tbsp coconut oil

Mineral salt, to taste

Crushed red chili flakes, to taste

What You’ll Need To Know

Pre heat oven to 425F. Coat salmon with 1/2 tbsp coconut oil and sprinkle salt and red chili flakes. Bake for 15 minutes.

Using a spiralizer, spiral zucchini into “noodles” and add to a medium-large mixing bowl. Add in sweet peppers, parsley, spinach, salt, olive oil and lime juice. Mix together and plate in a bowl.

Once the salmon is ready, let it cool for 5 minutes before placing it on top of the salad.

Slice up avocado, fan it out and top it on the salad.

Enjoy!

Keto Macros:

45.2g Fat / 10.5 g Net Carbs / 44.7 g Protein

Pumpkin Seed Butter

All you need are roasted pumpkin seeds (also known as pepitas), a touch of salt and a food processor or high-quality blender. That is it!

TWO simple ingredients:

Pumpkin seeds.

Salt.

THREE or FOUR if you add in a touch of stevia or cinnamon.

Then, you need all of the beautiful things that nut butter goes with! Coconut yogurt, smoothie bowls, oatmeal, dark chocolate, toast, and rice cakes...

You can also dilute a little in your dressing to make a super salad.

There are so many ways to enjoy this Pumpkin Seed Butter. Plus it's loaded with calcium, zinc, protein and healthy fats all concentrated in a jar.

In fact, pumpkin seeds a loaded with so many health benefits:

  • Are one of the best plant-food sources of iron

  • Contain 30% of really good-quality protein

  • Are a great source of zinc, magnesium and phosphorus

  • Are rich in phyto-oestrogens

  • May help to regulate insulin

  • Are naturally high in tryptophan and glutamate, which can help to regulate moods

What a fantastic addition to any diet!

Store it in a glass jar in the fridge, it lasts for a long time -- at least a month.

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Pumpkin Seed Butter

Gluten-free, Keto, Low-Carb

 

What You’ll Need

3 cups pumpkin seeds / pepitas (500g)*

A dash of mineral salt

Optional: 2-3 drops Stevia, 1/2 tsp ground cinnamon

*I used Skout Backcountry Pink Salt Pumpkin Seeds and omitted the salt since they were already salted.

What You’ll Need To Know

Add ingredients to a high-speed blender or food processor. Process until smooth, stopping at regular intervals to make sure the pumpkins seed butter doesn't overheat.

I used a Vita Mix and left it as setting 1, gradually increasing it to setting 2. I also used a spatula to move the sides in.

Store it in a glass jar or air tight container in the fridge; it lasts for a long time—at least a month!


Salmon-Spinach Avocado Bun Burger

Salmon-Spinach Avocado Bun Burger?

Yes!

Get ready to boost your metabolism and burn calories with this low-carb, keto avocado bun burger.

Okay, I get it… this isn’t exactly a “burger” but what a creative way to make a keto-friendly meal? This recipe is loaded with healthy fatty acids, omega-3, protein and greens. It’s everything you need to set the tone for the rest of the day or simply keep you satiated!

I’m all for adding more avocados to my diet because they make everything taste better. From avocado roses to stuffed avocado boats; there is nothing this versatile that this fruit can’t do. So, when I heard that avocados are creating a fuss in the burger scene, I had to try the latest and greatest Instagram food sensation: the avo-bun! I first hear of such a thing on a trip to Milan. This isn’t the first time I’ve created avocado bun burger like this, but this version has quickly become a fave!

This high-fat, low-carb recipe swaps the classic gluten, carb loaded burger bun with two halves of an avocado, resulting in a ketogenic food lovers’ dream. Then to top it all off, smoked salmon, ribbons of zucchini, and spinach are added.

 
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Salmon-Spinach Avocado Bun Burger

Keto, Low-Carb, High Protein

Recipe Serves 1


What You’ll Need

1 Avocado

4 oz Smoked Salmon

1 handful of spinach

1/2 lime, squeezed

zucchini, thinly sliced length wise

mineral salt

red chili flakes

1 tsp of olive oil

What You’ll Need To Know

To start, slice the avocados in half width-wise. Remove the pit and scoop the avocado out of its skin.

In a mixing bowl add in zucchini, spinach, olive oil, salt (to taste), lime juice, and red chili flakes and mix together.

Begin building your burger by adding a bit of spinach in the hallow area of the bottom burger, add in the smoked salmon, zucchini ribbons, spinach and top bun.

Finish with a dollop of a sprinkle of red chili flakes.

Coconut Milk Yogurt

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If you have given up dairy products, and miss having a creamy yogurt, you are in the right place! I’m going to share with you a recipe on how to prepare a delicious homemade Coconut Milk Yogurt.

It’s dairy-free, keto-friendly, paleo, probiotic, prebiotic, very thick and very very satisfying. What more could you want? A good gluten-free coconut granola and fresh berries to go with it, of course!

Before I start, I would like to comment that a homemade yogurt will hardly have the texture of a commercial yogurt. It has no emulsifiers, so the result could be somewhat less homogeneous, and you will know 100% what is in each and every spoonful.

After my trip to Bali and enjoying fresh, homemade coconut yogurt at Soulshine Hotel, I was craving it once I got home. I quickly sourced Pinterest, looking for the perfect recipe. I found many. I tired them all. The recipe is a result of trail and error and trying a different recipes — seven variations to be exact. The result in this recipe is perfect, and just what I was looking for!

Tart, but not as think as Greek yogurt.

Ready to dive in? Keep reading!


Probiotics

First, you’re going to need some probiotics. Probiotics are fundamental in this recipe. It uses high-quality probiotics, with a good variety of lactobacilli and bifidobacteria. I recommend that the probiotic you choose has several of the following strains in its composition:

Lactobacillus acidophilus

Lactobacillus brevis

Lactobacillus bulgaricus

Lactobacillus casei

Lactobacillus paracasei

Lactobacillus gasseri

Lactobacillus plantarum

Lactobacillus rhamnosus

Lactobacillus salivarus

Lactobacillus thermophilus

Bifidobaterium lactis

Bifidobaterium bifidum

Bifidobaterium infantis

Bifidobaterium longum

Bifidobaterium breve

It is essential that you also take into account the expiration date of the probiotics, if they have been at home for a long time, if they have been subjected to high temperatures, etc. If the bacteria are not alive, the fermentation will not work.

It is not necessary to buy any particular probiotic for yogurt (although you could do it if you wish), the probiotics that are sold in herbal shops, pharmacies and supplement stores work perfectly. You will also find them on Amazon, below you will see some links.

They are the same probiotics that you would take after a course of antibiotics, or simply to improve your microbiota. And do not think you're 'wasting' them, just the opposite: when you enjoy your yogurt they will remain active, eager to reach your intestine and enrich your own microbiota.

For myself, I was looking for one that was soy-free. Here is the one that I used to ferment yogurt: Renew Life Ultimate Flora 50 billion. You can find it on Amazon, your local health food store, or Whole Foods.


Coconut Milk From A Can

The next element you’re going to need is coconut milk from a can. This is the one that has full-fat. Don’t get this confused for coconut milk that comes in a carton.

What is the difference?

Coconut Milk from a can is full-fat and more so like a coconut cream. The milk must contain all its fat and the ingredients listed will be coconut and water, nothing else. If you have guar gum it will not work.

Coconut Milk from a carton is watered down and not 100% coconut milk. And, it probably has a ton of fillers in it.

I personally love Whole Foods 365’s Coconut Milk over other brands, but feel free to experiment with other brands. The result will be as thick as the tin can you use, and that depends on the amount of fat it contains. The quality of the ingredients here is essential! Make sure the only ingredient is Coconut Milk.


Coconut Milk Yogurt - dairy-free, soy-free, gluten-free, plant based- www.letsregale.com - food, travel, wellness, female solo travel

Coconut Milk Yogurt

Gluten-Free, Dairy-Free, Keto, Paleo


What You’ll Need

2 cans of coconut milk (400 ml each)*

4 and 6 capsules of probiotics (if you use capsules, add only the powder content, not the entire capsule)

1/4 cup coconut water**

1 Weck Jar

A pinch of sea salt

Optional:

1/4 tsp Vanilla bean powder

honey, to sweeten to taste

* the milk has to be very thick, think that the fermentation will not change the texture, it is not like the animal milk yogurt that curdles. The coconut milk that you have to use to make this method work is liquid at room temperature and solid in cold temps.

**Ok, to omit. The coconut yogurt will simply turn out a bit thicker, almost the consistency of Greek yogurt.

What You’ll Need To Know

Pour the coconut milk, coconut water, and salt in a glass jar. Add the probiotic. Remember that if you use a probiotic in capsules you must open them carefully and add only the content, not the entire capsule.

Place the lid of the jar, close it tight and shake the jar with force

Release the lid a little and leave the jar in a cabinet at room temperature for 18-24 hours, depending on the acidity you want to achieve and according to the ambient temperature. In summer it will be enough with 16 hours, in winter better 24.

You can try it until it's your taste. After a while, stir well again and put the jar in the fridge to thicken. It is possible that the fat and water separate again, mix well before serving and it will remain fully emulsified.




Did something go wrong?

My Yogurt Has Not Fermented

Considering that we only use coconut milk and probiotics, it is clear that the problem lies in one of these two ingredients.

Possible problems with coconut milk: it contained some strange ingredient (guar gum, xanthan gum, etc.).

Possible problems with the probiotic:

  • It does not contain lactobacilli and bifidobacteria.

  • The strains are not active because the probiotic is in poor condition or expired.

My Yogurt Taste Weird

Let's define weird...

It is sour and the milk seems cut? Throw it away, it has not fermented (check the previous point above).

It is very acidic? The next time, reduce the fermentation time.

The liquid part and the fat part are separated? This is because when putting it in the fridge the two parts were also separated. Looking back at the recipe, it is important to shake the jar well before putting it in the fridge. To do this, close the lid tightly and shake it for about 15 or 20 seconds. Put it in the fridge.

It tastes like yogurt but very little:

If you have left it fermenting less than 24 hours, next time let it ferment a little more.

If you have left it fermenting for 24 hours, increase the amount of probiotic or change the brand.


Zucchini Pappardelle

If you’re in need of some light, flavorful food that will both fuel your body and warm your soul during the Summer months, look no further than this delicious Zucchini Pappardelle recipe!

I LOVE zucchini squash noodles and this zucchini pappardelle was a fun way to prepare them. The way they soak up the flavors of the lemon, chili and garlic, and the way that they can be twisted with a fork into mouthfuls makes them a great substitute for pasta dishes.

This this is also super easy to make, and pairing it with a side of baked Salmon or chicken makes it a perfect meal!

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Zucchini Pappardelle

Gluten-Free, Keto, Paleo

Serves 4


What You’ll Need

4 Zucchini / Summer Squash (1 per person)

1 garlic clove

1/2 cup fresh Parsley

2 tbsp EVOO

2 tbsp Sunflower oil

Salt, to taste

Pepper, to taste

1/2 teaspoon chili flakes

1/2 lemon

1/2 cup fresh, shaved Parmesan

What You’ll Need To Know

Using a spiralizer, use the blade for wide ribbons and spiralize zucchini.

Heat a medium to large skillet over medium heat, and pour in sunflower oil.

Spear the clove of garlic sideways on the end of a fork. Sprinkle in the chili flakes on top of the oil and wait 30 seconds. Use the garlic clove to spread the chili around.

Add half of the zucchini ribbons and sauté or a about a minute or two. Add in the 2nd half and cook for another minute or two, moving around the zucchini with the fork with the garlic. Add in the fresh parsley, mixing it all together, and let is sit for two minutes.

Add salt, pepper, squeeze half the lemon, and add in the EVOO and mix together.

Plate and serve with shaved Parmesan and enjoy!




Spinach Lime Matcha Smoothie

my go-to green smoothie

I love making smoothies and smoothie bowls.

Both are a great way to sneak in lots of veggies and good-for-you ingredients. The combinations are endless, and I like to top it off with in things like coconut flakes, bee pollen, cashew butter, and berries right before I dig in.

The great part about smoothies is that you don’t need a recipe to make a deliciously healthy one. There’s only 5 things you really need to remember:

1. GREENS Start with fresh, organic greens like spinach, steamed kale, microgreens. Zucchini and cauliflower are also nice add-ins for extra fiber.

2. LIQUID BASE Choose a healthy liquid base — almond mylk, cashew mylk & coconut water are some of my faves.

3. FRUIT Add a variety of fruit — A good ratio is 2:1 – fruits to greens. Blueberries, pineapple, mango, strawberries all add a nice touch and blend well.

4. HEALTHY FATS Add some healthy fats like flax seeds, coconut oil, hemp seeds, or avocado.

5. SUPERFOODS Boost it with superfoods and mix-ins like collagen powder, maca powder, spirulina, bee pollen, green tea, or lucuma powder.

my go to green smoothie - matcha avocado smoothie

If you've been following me on Instagram for a while, you know what my go-to green smoothie is! I make it all the time, and absolutely love that it is a chock full of goodness!

I recently made a change to my go-to smoothie and have been adding Purslane to it. If you are wondering what Purslane is, it's weed filled with plenty of nutrients. This vegetable has extremely high levels of omega-3 fatty acids for a land vegetable, as well as significant amounts of fiber, vitamin A, vitamin C, B-family vitamins, iron, magnesium, manganese, potassium, calcium, and copper. The betalain pigments (powerful antioxidant compounds) and carotenoids round out this veritable treasure trove of nutrients and beneficial organic compounds. 

my go-to green smoothie

Spinach Lime Matcha Smoothie

My Go-To Green Smoothie

Recipe makes 1 big 32oz cup or 2 smaller bowls.


What You'll Need

1 handful frozen spinach
1 small handful of microgreens
1 small handful of Purslane, carrot or celery greens
1/4 avocado
1/2 cup homemade cashew milk
1 tsp matcha powder
1/2 lime, peeled
1/4 cup coconut meat
1 scoop collagen peptides
stevia, to taste or 2 pitted Medjool dates 

Toppings: 
Coconut flakes
bee pollen
1 tbsp gr8nola granola

What You'll Need

In a VitaMix or high-speed blender add all ingredients and blend for 45-60 seconds.

Pour in a tall glass or bowl and top with toppings.

 

 

Strawberry Field Chia Pudding with Marine Collagen

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Let's be real, we all want to look and feel younger and have youthful skin, indefinitely. A while back, I had contacted my Naturopath to learn more how to get a better glow to my skin, and help with the aging process and found out that the answer: Collagen + Vitamin C.

I’ve talked before about collagen being part of my daily wellness routine and how to sneak more of it into your diet. But here’s the quick rundown. Collagen is a naturally occurring protein and an essential building block for the body, especially for healthy skin, hair, and nails, making up approximately 30% of our bodies’ protein. Think of it as an amino acid chain that strengthens the body, especially our skin, bones, joints, and muscles.

Unfortunately, collagen diminishes with age and is likely impacted by today’s diet and environmental influences. That’s why I’m such a proponent of supplementing with collagen peptides, which are a bioavailable form of collagen. And when it's combined with vitamin C, it helps reverses the harmful effects of UV exposure on the skin by neutralizing free radicals.

Interestingly though, vitamin C is essential for the synthesis of collagen. Taking a collagen supplement, without vitamin C, won't have the same impact. So I searched for the best collagen on the market and have been a fan-girl of Nordic Naturals Marine Collagen.. especially this strawberry flavor!

You’ll love that it is non-GMO-certified—no artificial flavors, colors or preservatives. It’s also made from 4200mg bioactive collagen peptides from sustainable, wild-caught Arctic cod. The best part is that it's blended with natural vitamin C to aid our body’s normal formation and provide antioxidant support.

Aside from the Nordic Naturals Marine Collagen Strawberry flavor being a great addition to smoothies, chia puddings, and warm nut milks, it's a company you can stand behind proudly! For 23 years, they've sourced fish from the cleanest waters to create a fantastic line of marine-based supplements.

I always find it a bit difficult to find a collagen that doesn’t have an fishy or animal aftertaste to it, until I discovered Nordic Naturals! It is virtually flavorless, with the exception of the light, and refreshing strawberry scent and taste. They recommend mixing in 2 teaspoons of marine collagen powder with 5 oz. warm or cold liquids once daily.

One of the ways I've been enjoying this refreshing and nourishing Nordic Naturals Marine Collagen is with this Strawberry Fields Chia Pudding. All of the ingredients are good-for-your-skin! The fresh strawberries and goji berries help boost the already natural strawberry flavor of the marine collagen, and satisfies all your sweet cravings all with a health boost of collagen peptides. With just 8 simple ingredients you’re sure to make this healthy breakfast or treat again and again as part of your wellness routine.

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Strawberry Field Chia Pudding with Marine Collagen

Recipe makes 1-2 servings.


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What You'll Need

3 tbsp chia seeds

8 oz cashew milk

2 medium strawberries

1 tbsp goji berries

1 tbsp coconut flakes

2-3 drop stevia (or 1 tbsp honey)

1 tbsp Nordic Naturals Marine Collagen (Strawberry)

1 tbsp hemp seeds

What You'll Need

In a high-speed blender, add in 8 oz cashew milk, 2 medium strawberries, 1 tbsp goji berries, 2-3 drop stevia (or 1 tbsp honey), 1 tbsp Nordic Naturals Marine Collagen (Strawberry). Blend for about 60-90 seconds.

In a mason jar, add in chia seeds, hemp seeds, and coconut flakes. Pour mixture, stir and let it sit for about 2 hours.

Optional: Top with bee pollen, coconut flakes, and a sliced strawberry.







Thank you to Nordic Naturals for sponsoring this post. As always, all thoughts and opinions are my own. 

 

Tuscan Kale Chopped Salad

Kalen' it with this Chopped salad.

Tuscan Kale Chopped Salad - Low Carb, Gluten-Free, Healthy Recipes - www.letsregale.com

Sheets of hand-torn pasta woven through luscious bolognese and the perfection of a scoop of nutella gelato dripping down your chin as you sit on the Spanish Steps contemplating runaway to this moment. This is my Italy.

I've been lucky enough to have travelled quite a bit. And yet, I know that it is barely scratching the surface. The yearning and the itch to travel, got me searching for flights, daydreaming of frolicking the cobblestone streets of some charming Italian town. Then it got me thinking about a salad I once enjoyed in the Tuscan countryside. This Tuscan Kale Chopped Salad is an ode to it.

Italian cooking is all about using the best, freshest and local ingredients. The blend of that philosophy, ingredients sourced locally here in the Pacific Northwest and the basil vinaigrette tie it all together.

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Tuscan Kale Chopped Salad

Makes 2 servings

What You’ll Need

Salad

4-5 Tuscan kale leaves, washed and chopped

1 Medium Zucchini, spiralized

1 cup Brussel sprouts, sliced and steamed

1/4 cup kalamata olives

1/4 cup sundried tomatoes

2 tbsp pumpkin seeds (I used this brand - Skout Backcountry)

1/2 cup italian salami (I used Olympia Provisions Cacciatore)

1/4 cup Parmigiano Reggiano

Basil Lemon Vinaigrette

1/4 cup freshly squeezed lemon juice

1/4 cup olive oil

3 garlic clove

1/2 shallot

6 large basil leaves, very finely diced

Freshly ground salt and black pepper, to taste

Tools

Spiralizer

What You’ll Need To Know

Basil Lemon Vinaigrette

Add all ingredients to a high-speed blender and blend for 15 seconds bowl and add to a mason jar or air tight container If using a mason jar, you can simply put the lid on and shake the jar until well combined.

This dressing will stay good in an airtight container or mason jar for up to 1 week.

Salad

Steam brussel sprouts.

Spiralize zucchini with a spiralizer into noodles and slice into 3” and add to a bowl along with the rest of the salad ingredients.

Add in 4 tbsp of the Basil Lemon Vinaigrette and toss together.

Plate, garnish with Parmigiano Reggiano and enjoy!


Avocado Quesadilla (Keto-Friendly Recipe)

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I'll be very honest, I was stumped at what to call this recipe.

Tortilla-free quesadilla?

Keto-dilla?

Low Carb Dilla?

Tortilla or not, quesadillas are the perfect quick hot lunch at home – and they make great appetizers, too!

According to Wikipedia, a quesadilla is: A quesadilla is a flour or corn tortilla filled with a savory mixture containing cheese, other ingredients, and/or vegetables, then folded in half to form a half-moon shape. It is usually cooked on a griddle – although I use a frying pan – until the tortillas are crispy but not burnt.

There is no denying that they are darn delicious. A perfect, quick and easy meal to grab-n-go. Growing up in a Mexican household, quesadilla's were something that popped up throughout the week... filled with cheese, potatoes, beans, or avocado and queso cotija. The combinations were endless.

So, the other day while I was thinking of what to make for lunch, I had a craving for one. More specifically the ooey-gooey cheese in a slightly greasy flour tortilla. After searching Pinterest for a gluten-free version, no luck. But, I did come across plenty of low-crab versions. Which lead me to this. It was inspired by Officially Gluten-Free's Keto Chicken Quesadilla recipe. In my lacking of parchment paper, and pure laziness of making my way a few blocks down to the grocery store, I opted for a non-stick. I know, not the best. I improvised with what I had, and the ingredients in my fridge. The result? Pure deliciousness.

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Avocado Quesadilla (Keto-Friendly Recipe)

Recipe Makes 2 Servings


What You'll Need

½ Cup Mozzarella Cheese

½ Cups Cheddar Cheese

1 tbs Taco Seasoning (see recipe below)

1 small avocado, sliced

Ranch or sour cream (I used this brand)

Optional: hot sauce for dipping

What You'll Need To Know

In a bowl, mix together the two cheeses.

On a stovetop, heat a non-stick frying pan on medium heat. Sprinkle in 1/2 cup of cheese mixture evenly into a circle, season with Taco Seasoning, and let it cook for about 4-5 minutes. The cheese should be crispy on the bottom and melted on top.

Add in the Just Mayo Ranch, Ranch, or sour cream on one side and top with avocado. With a spatula, fold over the other half, press it firmly and plate.

If desired, garnish with chopped fresh cilantro.


Taco Seasoning

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What You'll Need

1 tsp chili powder

¼ tsp garlic powder

¼ tsp onion powder

¼ tsp dried oregano

½ tsp paprika

1½ tsp ground cumin

1/2 tsp red pepper flake

1 tsp salt

1 tsp black pepper

What You'll Need To Know

Mix together in a mixing bowl, and store in an airtight container.



Sunflower Pesto Zoodles

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It’s only in recent years that I jumped aboard the whole zucchini noodles (aka zoodles) thing. It’s not that I couldn’t wrap my head around it, or had any aversion to zucchini, because, goodness, I very rarely meet a food group I don’t like – I simply was too lazy to get a spiralizer.

If you find yourself in that same boat, this dish may just turn things around for you. The delicate taste of zucchini, smothered in a sunflower seed pesto — a sauce of fresh basil, sunflower seeds, garlic, olive oil, and Parmesan. The outcome: a plate of balance and brightness, crunch and savory sweet goodness. It’s worth every bite.

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Sunflower Pesto Zoodles

Gluten-Free, Soy-Free, Keto

Recipe makes 4 servings


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What You’ll Need

Pesto

3/4 cup olive oil

2 cups fresh Basil

1/4 c cup roasted whole sunflower seeds

1/4 cup freshly grated Parmesan cheese

3 garlic cloves

sea salt and pepper to taste

Zoodles

4 Zucchin, spiralized

1 tbsp olive oil

1/4 cup chopped onion

Garnish

Pepper flakes

Sunflower Seeds

Fresh Basil

Tools

Spiralizer

What You’ll Need To Know

Pesto: In a food processor, pulse the sunflower seeds and garlic clove until all are ground well. Add basil, Parmesan and olive oil and pulse together until well incorporated, but don't over mix. Taste for seasoning. Add additional olive oil if needed.

Zoodles: Wash, rinse, and spiralize the zucchini into a large bowl. In a large sauté pan, heat the oil over medium heat. Add the onion and sauté until tender, 4 to 5 minutes. Add the zucchini noodles and sauté until tender, 3 to 4 minutes more.

Add the pesto and toss until the noodles are well coated.

Serve warm, garnished with fresh basil, sunflower seeds, and red-pepper flakes, to taste.

California Date Shake (Plant-Based)

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PSA: this is not a smoothie.

As a California-girl, I’m unsure how I had never heard of a Date Shake until a visit to Frankie & Jo’s in Seattle. The plant-based ice cream shop serves up on ode to the real-deal Palm Springs date shake in a dairy-free, vegan and paleo revival that tastes exactly like its dairy version.

Since my last trip to Seattle, I've been dreaming of Date Shakes, and quite frankly, dreaming of Coachella. In years past, it was right about now that my group of friends would start getting excited, making final prepping for the fun-filled Music and Arts Festival down in the Coachella Valley. It was also the unofficial start of warm weather season.

Date shakes are a well-known Coachella Valley desert. Although I've been to Palm Springs numerous times, I’ve never (officially) tasted these legendary shakes been to Palm Springs. (At least not that I'm aware of!) I heard about their deliciousness from friends, from strangers, from the Insta and Pinterest world. Dates blended into a milkshake? Sounds like absolute perfection. I knew right away that I needed to recreate the date shake at home.

You're going to love this thick and creamy plant-based California Date Shake made with dates, walnuts, and frozen bananas instead of ice cream. It’s dairy-free, gluten-free and plant-based/vegan.

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California Date Shake (Plant-Based)

Gluten-Free, Dairy-Free, Soy-Free, Plant-Based

Recipe makes 2 servings

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What You'll Need

1/4 cup raw walnuts soaked for 2-4 hours

1/4 cup cashews soaked for 2-4 hours

6 Medjool dates pitted and soaked for 10 minutes

1 banana sliced and frozen

3/4-1 cup water

1 tsp vanilla extract

1/4 tsp ground cinnamon

A pinch sea salt

5-7 ice cubes

Tools: High-Speed Blender (I used this brand)

What You'll Need To Know

Once the cashews, walnuts and dates have been soaked, drain and add them to a high-speed blender drained add them to a high-powered blender.

Add in the cashew milk, vanilla, ground cinnamon, salt, and ice cubes and blend on high until thick and creamy, about 60-90 seconds.

Pour and enjoy!

Spirulina Pineapple Super Smoothie

OK, the stats are in: 100% of us love smoothies. 😜 They're easy, they're filling, they're delicious—and, with the right ingredients, they're healthful and can even help keep the calories down.

You’re going to love this Spirulina Pineapple Super Smoothie for all of it’s tasty benefits. Spirulina is a very helpful supplement but can be a bit rough to drink down on its own. Mixing it into a great tasting smoothie just like this one, is a great way to make sure you get its benefits while drinking something you enjoy. The powerful flavors of pineapple totally override the spirulina.

This one might just have to be on repeat this week! I posted it on Instagram stories a few weeks ago and got a lot of messages asking for the recipe. So, here it is!

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Spirulina Pineapple Super Smoothie

Makes 1 18oz Serving

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What You’ll Need

1 cup spinach
1/2 small avocado (65g)
2 celery stalks 
1 tbs  Spirulina (I used this brand)
3 tbsp hemp seeds
1 tbs Nordic Naturals Marine Collagen 
1/2 cup pineapple, frozen
8 oz water + 1 tbsp apple cider vinegar 
5-6 ice cubes

Tools: High-Speed Blender (I used this brand)

What You’ll Need

In a high-speed blender, high-speed blend for 60-90 seconds until smooth. Pour & enjoy!

Zucchini Noodles with Roasted Veggies, Spring Greens and Jade Rice

Ahh mid week and battling procrastination as I'm currently dreaming of these tasty bowls my friend and health coach, Gennett Kaplan and I enjoyed last week. There’s nothing like making a homemade meal enjoyed with great company! 😌

One of our favorite things about the changing seasons is, naturally, all the new food we get to sink our teeth into. And as it gets to be more and more lighter outside, the demand on our tummies for light and fresh dishes is only growing stronger. So today I’m sharing with you a fabulous and healthy recipe, Zucchini Noodles with Roasted Veggies, Spring Greens and Jade Rice. Nutritious food that also leaves us full and satisfied? We can spoon up to that any day.

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Zucchini Noodles with Roasted Veggies, Spring Greens and Jade Rice

Recipe Makes 4 Servings

Gluten-Free, Plant Based, Vegan

What You’ll Need

Rice

1 ½ cups of water

1 cup jade rice 

a pinch of sea salt

Roasted Veggies

1 medium Sweet Potato, washed, pealed and cubed

1 cup mushrooms, sliced

1 cup pearl onions

1/2 tbsp smoked paprika

1 tbsp dried oregano

1/2 tbsp cumin

1/2 tbsp sea salt

1 tbsp olive oil

Salad

4 cups mixed greens (spinach, baby kale, arugula, baby chard, parsley)

1/2 tbsp olive oil

1/2 tbsp apple cider vinegar

1 tbsp hemp seeds

1 radish, thinly sliced

a pinch of sea salt

1 avocado, sliced

Zoodles

1 zucchini, spiralized

1/4 tbsp olive oil

1/4 tbsp apple cider vinegar

1 tbsp hemp seeds

a pinch of sea salt


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What You’ll Need To Know

Rice: Combine 1 ½ cups of water, 1 cup rice and a pinch of salt. Bring to a boil over high heat. Cover, reduce heat and simmer for 20 minutes.

Roasted Veggies: Pre-heat oven to 400F. In a medium mixing bowl, add washed, peeled and cubed sweet potatoes, sliced onions, pearl onions, smoked paprika, dried oregano, cumin, sea salt, olive oil and mix together, coating the vegetables evenly. Transfer to a baking sheet and bake for 30 minutes.

Salad: In a medium mixing bowl, combine greens, olive oil, hemp seeds, sea salt, apple cider vinegar, and radish. Plate salad evenly amongst four plates.

Zoodles: In a the mixing used for the salad toss together spiralized zucchini, olive oil. apple cider vinegar, hemp seeds and a pinch of sea salt and add to plate.

Once veggies are roasted and the jade rice is ready, arrange on each plate. Top each plate with 1/4 sliced avocado. Serve and enjoy!

Kale Salad and Plant Based Nuggets

Kale Salad and Plant Based Nuggets

Have you tried air frying yet? I’m a bit late to the whole air frying party, but air fryers work by circulating hot air to make your food nicely crispy. In short, they give you deep-fried food, with none of the deep frying. Win-win, right? For most things, you only need a minimal amount of oil to get the same results as deep fat frying. Better still, some dishes can be made in an air fryer with no oil at all – like this vegan Kale Salad and "Chicken" Nuggets made from soy-free tempeh.

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Curried Garbanzo & Spinach Buddha Bowl

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They say that the best way to experience a culture is through food and sharing a meal with locals. I have found this to be tested and true, and undoubtedly why everyone was fascinated and drawn to the late Anthony Bourdain. When you share a meal with others, you learn so much about culture. This is why, when I travel, I make it point to dive deep in through cooking classes. The more intimate the better. You learn so much about someone a and the intricacies of that culture.

It deems like India was long ago, but as I made this Curried Garbanzo with Spinach “Buddha Bowl” it took me back to my cooking class in Udaipur inside the home of Shahi. At the beginning of class, Shashi sat us down and told us her life story. Belonging to the Brahmin class of the Indian caste system, Shashi had no way to support herself and her two young boys following the death of her husband. Brahmin's aren't allowed to perform certain work, such as clothes washing and cleaning, leaving Shashi, who didn't speak any English, with few choices. Her son's friends convinced her that her cooking was so good she ought to teach classes.

Shashi now speaks fluent English and her cooking school is the #1 rated thing to do on TripAdvisor in Udaipur. The 5-hour course tantalized our senses with exotic smells and tastes... a feast of great proportions!

This dish was inspired from the recipes I learned at Shasi’s. It makes for a fiber-rich, meatless, and low-sodium delicious meal with rice.

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Curried Garbanzo with Spinach Buddha Bowl

Gluten-Free, Plant-Based, Vegan,

Recipe Makes 4 Servings

What You’ll Need

2 teaspoons olive oil

4 garlic cloves, chopped

1 onion, finely chopped

1 tbsp chopped ginger

1/2 tsp chili powder

1/2 tbsp chopped turmeric

1 tbsp ground coriander

1 tsp ground cumin

2 bay leaves

2 pureed tomatoes

1 pound baby spinach,

Mineral salt, to taste

Freshly ground black pepper

2 cups cooked garbanzo beans

2 cups steamed white rice, for serving

What You’ll Need To Know

Heat 2 tbsp of oil in a skillet over a medium heat and add in garlic, ginger, turmeric and bay leaf until fragrant.

Add onion and cook until softened, 5-6 minutes.

Add in tomatoes, chili powder, coriander, cumin and cook about 1 minute. Add garbanzo beans and 1/2 cup water.

Season with salt and pepper and simmer until tomatoes are broken down and sauce has thickened, about 10 minutes. Fold in spinach.

Serve over steamed white rice.

Sun-dried Tomato & Prosciutto Savory Oats

 

It’s National Oatmeal Day! And, one of my favorite ways to enjoy oats is by making it them into savory oats.

Have you tried savory oats? They are so good! The combination of bone broth, coconut milk and oats make for one tasty start to the day. The sun-dried tomatoes give this dish an umami taste, that is tied together with the prosciutto. I used Prosciutto di daniele, but it is totally optional. This kind of prosciutto is darker in color and sweeter in flavor than prosciutto di parma and compliments this dish very nicely.

 

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Sun-dried Tomato & Prosciutto Savory Oats

Gluten-Free, Dairy-Free

 

What You’ll Need

Sun-dried Tomato & Prosciutto Savory Oats

1/2 cup unsweetened coconut milk

1/2 cup bone broth (I used this brand)

1/8 tsp ground cumin

1/8 tsp dried oregano

San Francisco Salt Co lemon rosemary sea salt, to taste

1 tbsp sun-dried tomatoes

2 roasted garlic cloves

1/3 cup Oat Bran

1 tbs coconut oil

3 sliced mushrooms

Toppings:

Sun-dried tomatoes

Roasted garlic

Capers

Mushrooms

1/4 slices avocado

Green onion, sliced

Prosciutto di daniele.

What You’ll Need To Know

In a high speed blender add in 1/2 cup unsweetened coconut milk, 1/2 cup bone broth, 1/8 tsp cumin, oregano, lemon rosemary sea salt, 1 tbsp sun-dried tomatoes, 2 roasted garlic cloves and blend for about 30 sec.

Over med heat add savory milk mix to a sauce pan and 1/3 cups oat bran and cook for about 3-4 min, staring occasionally.

While this is cooking, in a skillet heat up 1 tbs coconut oil and sautée 3 sliced mushrooms for abut 2-3 min.

Pour oats in a bowl and garnish with sun-dried tomatoes, roasted garlic, capers, mushrooms, 1/4 slices avocado, green onion, and prosciutto di daniele.

 

Chocolate Chip Cookie Dough Smoothie

Keeping my energy up today with this Chocolate Chip Cookie Dough Green Smoothie. I blended in some Project Juice Chocolate Chip Cookie Dough Cashew Butter and topped with gr8nola’s Original granola. 👌🏻

Here’s what you’ll need to know: in a high-speed blender blend together 1/2 cup cashew milk, 1/4 avocado, 1 handful spinach, 1/2 cup pineapple (frozen), 1 tbsp project juice chocolate chip cookie dough cashew butter, vanilla MRM’s veggie elite protein powder, 5 ice cubes. Blend for 60-90 seconds, or until smooth. Pour in a bowl or weck jar, and top with gr8nola. Enjoy, it's #smoothietime!

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What You’ll Need

1/2 cup cashew milk, unsweetened

1/4 avocado

1 handful spinach

1/2 cup pineapple (frozen)

1 tbsp Project Juice Chocolate Chip Cookie Dough Cashew Butter

1 scoop MRM’s veggie elite protein powder, vanilla

5 ice cubes

2 tbsp gr8nola granola

What You’ll Need To Know

  1. Blend for 60-90 seconds, or until smooth.

  2. Pour in a bowl or weck jar, and top with gr8nola.

  3. Enjoy, it's #smoothietime!

Mission Smoothie Bowl

One of my favorite time of the year is right about now, when the Summer is transitioning into Fall and the farmers markets are abundant in Mission Figs. Black Mission figs are small figs with pink flesh and a deep purple skin that appears black when dried. They have a rich, sweet flavor and a gummy texture. I can’t seem to get enough of them. The other day, I decided to make a smoothie bowl with them. The combination was delicious.

You’ll love that this bowl has He Shou Wu, a great Chinese medicine herb great for hair growth and a rejuvenation tonic. Although the mechanisms are not completely understood, substances with a marked harmonizing effect on the endocrine system (hormone-producing glands) and high zinc content tend to have beneficial effects on hair growth and restoration.

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Mission Smoothie Bowl

Makes 1 serving


What You Need

What You’ll Need To Know

Smoothie Base

1 handful baby spinach

1/2 small avocado*

1/4 cup blueberries*

1/4 cup cucumber*

1/2 banana*

1 mission fig*

1 tbsp coconut flakes, unsweetened

1 tbsp cashew butter

1 tbs He Shou Wu

1/2 cup water

4-5 ice cubes

Toppings:

1 tbsp coconut flakes, unsweetened

1 tbsp gr8nola cacao granola

1 mission fig


In a high-speed blender add all smoothie-base ingredients, and blend for 60-90 seconds or until smooth.

Pour in a bowl or weck jar and top with coconut flakes, gr8nola cacao granola, and 1 fresh mission fig slicked up.


*Notes: Freeze ingredients before hand and skip adding ice for a much more smooth consistency.

Zoodles in Avocado-Parsley Sauce

It was several years ago when I found spiralizing forkfuls of what was an unlikely pasta alternative, shortly after discovering that the gluten version would be my arch nemesis. Zucchini as noodles?

What the...?! 

I not only like but love zucchini but as a noddle?

Even for me, this was really tough to wrap my head around. Now looking back at this very first moment of spiralizing zucchini, taking that first bite, and as my eyes widened, I couldn't believe how brilliant the idea of zoodles was. So began my love affair with this soul-satisfying dish.

Inspired by the foodie fixations of Anthony Bourdain, travel has always been a constant in my life, and even more so as an adult. With all of my travel, food is the main theme and source around where I go, and the experiences I have. This recipe was inspired by a dish I once had in Italy. Clearly, that dish was nowhere as healthy as this, and I'm sure it didn't involve nutritional yeast, avocado, and raw zucchini. But, for the sake of searching for a gluten-free, keto-friendly alternative, this dish is reminiscent of my travels. Truth be told, I think you’ll find this dish to be as satisfying as it is transportive. Like a passport on a plate.

Zoodles in Avocado-Parsley Sauce Keto friend recipe Plant-based

Zoodles in Avocado-Parsley Sauce

Gluten-Free, Keto-Friendly, Plant-Based

Recipe Makes 2 Servings

What You'll Need

Zoodles:

  • 1 Medium to Large Zucchini
  • 2 tbsp pine nutes
  • 12 cherry tomatoes, halved

Sauce:

  • 1 clove of garlic
  • 1 Hass avocado
  • 1/4 cup Nutritional Yeast
  • 1 tbsp Apple Cider Vinegar 
  • 1/4 tsp Pink Himalayan Salt 
  • 1/4 cup Parsley, chopped
  • 1/4 tsp yellow mustard seed, ground
  • juice of 1 lemon
  • 1/4 tsp ground black pepper

What You'll Need

    1. In a high-speed blender or food processor add all sauce ingredients, except the parsley, and blend on the lowest setting until smooth.
    2. While the sauce is being blended, zoodle one zucchini and slice cherry tomatoes.
    3. In a large mixing bowl, add zoodles, tomatoes, parsley and sauce and mix together.
    4. Plate and top with pine nuts.