Supercharged Vanilla Chia Pudding Smoothie Parfait 

When you can’t decide between chia pudding or a green smoothie… have them both! This Supercharged Vanilla Chia Pudding Smoothie Parfait is so delicious and has so many great healing properties to it while being a healthy, low-carb meal. A dash of cinnamon and vanilla help to bring in the warm tones of the Autumn season.

This recipe features Love Good Fats that helps support a low carb diet. You’ll love that their shake powder only has 2g of sugar per serving; it’s also gluten-free, soy-free, keto-friendly and nonGMO Project Verified. 

Chia pudding is great because you can whip it up the night before and have it ready to go the next day. PLUS Chia seeds are a great source of protein, fiber, and amino-acids - it is one of the best superfoods. Combine it with a nutrition-dense green smoothie and you’ve got a great low carb breakfast or snack!


Supercharged Vanilla Chia Pudding Smoothie Parfait 
Supercharged Vanilla Chia Pudding Smoothie Parfait 

Supercharged Vanilla Chia Pudding Smoothie Parfait 

What You'll Need:

Chia Pudding:

1 scoop Vanilla Milk Shake Powder

6 tbsp chia seeds

2 cups coconut milk, unsweetened

1 tbsp hemp seeds

2-3 drops stevia (optional)

Smoothie Base:

2 cups spinach

1 scoop Vanilla Milk Shake Powder

1/2 small avocado 

1 1/2 cups coconut milk

1/4 tsp cinnamon 

1 tsp spirula 

1-2 drops stevia (optional)

6-8 ice cubes

Topping:

Unsewtweened coconut chips

Hemp seeds

1 slice of a mission fig

What You'll Need Know

  1. In a mixing bowl add in chia seeds, hemp seeds, 1 scoop Vanilla Milk Shake Powder, stevia (optional), and coconut milk. Whisk together for 60 seconds. Let it sit for a least 30 min, or overnight. 

  2. While the chia pudding is setting, in a high-speed blender, add in the smoothie base ingredients and blend for 45-60 seconds, until smooth.

  3. To make the parfait, add in smoothie as the bottom layer followed by a layer of chis pudding, and a layer of smoothie.

  4. Top with coconut flakes, hemp seeds, and a slice of a mission fig (optional)

  5. Recipe makes 2 servings.







Matcha Chia Pudding with a Boost of MCT

This Matcha Chia Pudding with a Boost of MCT recipe might just change your life! Seriously! Once you know the basics of making a chia pudding there are no limits to what you can create.

I’m all about quick and simple meals, especially ones that travel well. In this recipe I used Perfect Keto’s Matcha Latte MTC Powder, stirred in some water, a few stevia drops and mixed it all together. I topped it off with coconut shavings, cashew butter (I used this brand) and homemade coconut yogurt.

Alternatively, you can replace water for a no-sugar-added almond, cashew, or coconut milk and serve with raspberries and some shaved dark chocolate or cacao nibs and you’ve got yourself a decadent Summer dessert recipe.

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Matcha Chia Pudding with a Boost of MCT - keto breakfast, keto, gluten-free, dairy-free, soy-free 9.JPG
 

What You’ll Need

3 teaspoons chia seeds

1 Scoop Perfect Keto’s Matcha Latte MTC Powder*

1 cup of water or plant based milk

1 pinch of mineral salt

2-3 drops stevia or monk fruit

Toppings:

Coconut shavings, to taste

Nut butter, to taste

Coconut yogurt, to taste

What You’ll Need To Know

Place chia seeds, mineral salt, stevia drops, and liquid base in a medium jar. Seal the lid and give it a good shake.

Let it rest of a few minutes and give it another good shake.

Allow mixture to sit for at least 30 minutes, but overnight is best.

Garnish with toppings and enjoy!


*Side Notes:

You can also use Ceremonial Matcha powder in combination with MCT powder or opt to not use an MCT. I’ve never used MTC oil in this recipe and can’t guarantee tasty results with it!

Chilled Avocado-Coconut Milk Soup

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Rediscovering the deliciousness of a flavor packed chilled soup.

Even better?

It’s made from avocado!

On a recent trip to the Mid-Willamette Valley, I got the chance to experience a Sip & Savor tasting at St. Innocence Winery. One of the dishes of the tasting was a chilled avocado soup with coconut milk featuring a light yet vibrant curry spice. It was delicious!

This soup was inspired by it. And, I’m sure you’re going to love it, especially in the Summer months.

I’ve packed as much healing goodness into this recipe as possible to create a mouthful of flavor, yet creamy and cooling Summer soup – perfect as we head into August. By pairing this chilled soup with avocado and coconut milk, this soup is naturally plant-based and dairy-free. The full fat of the avocado and coconut milk also make it the perfect clean Keto meal or snack. This soup is filled with flavor of the combination of herbs used and has a slight punch of heat. The best part? This recipe makes 4 servings, and only has 4.6g net carbs.

Chilled Avocado-Coconut Milk Soup - www.livethelittlethings.com - keto recipe,  plant-based, gluten-free
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Chilled Avocado-Coconut Milk Soup

Gluten-Free, Dairy-Free, Keto, Low-Carb, Plant-Based

Recipe makes 4 servings

What You'll Need

2 avocados, cut into chunks (200g)

3 cups water

1 cup full fat coconut milk

1 lime, peeled

10 sprigs of Italian Parsley

2 garlic cloves

1 1/4 tsp crushed chili flakes

1/2 tsp ground cumin

1 1/2 tsp pink himalayan salt

1/4 tsp dried oregano

1/4 tsp dried thyme

1/4 tsp dried basil

1 tbsp olive oil

 

What You'll Need To Know

Combine ingredients in a blender, and process until smooth, about 90-120 seconds. I used a Vita Mix and started at setting 2 and gradually increased to setting 4.

Cover and refrigerate 2 hours or until fully chilled.

Pour soup into serving bowls. Garnish with parsley, olive oil and sprinkle of crushed red chili flakes. Enjoy!

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

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.

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.

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.

 

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.

     

    Garbanzo Bean Burger

    There a few meals I have that I title as "life-changing" and this one was one of them. Sounds dramatic, doesn’t?

    A life-changing burger.

    And, not just any kind of burger but a plant-based burger. Trust me, never in my life would I think of describing a burger as life-changing, but it’s happening. I am calling a burger “life-changing.” And it’s happening with a recipe.

    It’s gluten and grain free, fully plant-based, nutty, flavorful, and delicious, and solves those Summer dietary conundrums that often have you feeling deprived of anything that remotely resembles crave-able guilty pleasures of Summer fare. Now, you can have that burger, and om-nom-nom your way to happiness. Problem solved, and life changed. See, I told ya so.

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    What You'll Need

    1/2 cup onion, minced
    1 shallot, minced
    3 cloves garlic, minced
    1.5 cups garbanzo beans, rinsed and drained
    2 tbsp avocado oil + more for cooking shallot/burgers
    1.5 tsp cumin
    1 tsp ancho chili powder
    1/4 tsp cayenne pepper
    3 tbsp hemp seeds
    3 tbsp sunflower seeds
    1 lime, juiced
    1/4 cup fresh cilantro, chopped
    1/4 tsp sea salt
    1/4 tsp pepper
    1 avocado
    Little gem lettuce leaves
    green chilis (optional)
    Plant-based mayo (optional, i used Just Mayo brand)

    What You'll Need To Know

    Preheat oven to 359F.

    In a medium to large skillet, heat oil and add in onion, shallots, and garlic, sauteeing until soft and translucent. Once ready, transfer to a large mixing bowl and add in garbanzo beans. Using a fork or pastry cutter, mash and mix together. 

    Add in cumin, ancho chili powder,  cayenne, salt, pepper, lime juice, hemp seeds and sunflower seeds. Mix together until you have a moldable dough consistency. 

    Mold out into 4 even patties. 

    Heat skillet to medium heat and add oil. Add two patties and cook for 4 minutes on each side. Remove and add to oven for 15 minutes for extra crispiness. Serve on your favorite bun or lettuce wrap and top with mayo, green chilies, and avocado!


    The Best Vegan Plant Based Mac n' Cheese

    This has got to be the best Vegan/Plant-Based Mac n' Cheese.

    I’m always trying to re-create a dairy-free mac n' cheese and I feel like I finally nailed down a solid good recipe. I'm particularly excited to use basil and Oregon White Spring Truffles from my Portland Farmer's Market haul today. Fun Fact: I'm obsessed with truffles. And, not the chocolate kind. One of my dreams is to go truffle hunting in Alba, Italy.

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    What You'll Need

    1 cup nutritional yeast
    1/2 cup oat milk
    1 tsp cumin
    1 tsp yellow mustard seed powder
    1/4 tsp cayenne pepper
    Juice of 1/2 lemon
    1/4 tsp Pink Himalayan salt
    1/4 tsp pepper
    1/2 tsp basil, finely chopped
    1 tbsp olive oil
    2 cups quinoa elbow noodles (I used this band)

    Optional: Oregon White Spring Truffles Shavings or White Truffle Sea Salt for a mind-blowing boost of flavor and depth. 🤯

    What You'll Need To Know

    Cook quinoa noodles as directed.

    While the water is boiling the noodles are cooking, add to a high-speed blender all ingredients, except basil and blend for 30-60 seconds.

    After the noodles have cooked, drain and pour "cheese" all over and mixed together.

    Serve and enjoy!


    Burmese Chicken Mint Stuffed Bell Peppers

    Sometimes we have moments where we miss the comforts of home, the familiar faces, the places we used to frequent, and the places that we didn’t frequent nearly as much. For me, I have moments where I miss the romantic side of San Francisco and all of its amazing places like Burma Superstar. Last month, while I was at Powells Books, I came across Burma Superstar's cookbook, Burma Superstar: Addictive Recipes from the Crossroads of Southeast Asia and immediately knew I had to buy it. I’ve been having fun these last few days browsing through the pages, wanderlusting over Burma, and drooling over all of the amazing recipes and images.

    Today, I decided to re-create their chicken and mint minced meat dish. It is very similar to Thai laap. Loads of mint and cilantro give this minced chicken dish vibrancy. It was a very simple dish to create and was ready in no time. Enjoy it with rice or as a lettuce wrap, this dish will not disappoint! Because i've been making this recipe on repeat, I decided to tweak a few things here and there, and stuff it all into a bell pepper. The resupt? Amazing!

    First time making this recipe I used a jalapeno

    First time making this recipe I used a jalapeno

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    Burmese Chicken Mint Stuffed Bell Peppers

    (Keto-Friendly, Gluten Free, Egg Free)


    What You'll Need

    Mint-Chicken Mix

    1 pound ground chicken or turkey
    1⁄2 teaspoon cumin seeds
    1⁄2 teaspoon black mustard seeds
    2 tablespoons sambal oelek
    1 tablespoon coconut aminos
    1 teaspoon fish sauce
    2 tablespoons coconut oil
    6 to 8 small garlic cloves
    1 teaspoon minced garlic
    1 teaspoon minced ginger
    1-2 Thai chiles, sliced
    1⁄4 cup chopped cilantro, plus extra sprigs for garnish
    1⁄4 cup chopped mint
    1 teaspoon sesame seed oil

    4 Red or Orange Bell Peppers, halved
    3/4 cup cooked quinoa
    1 avocado

     

    What You'll Need To Know

    In a dry wok or skillet, toast the cumin seeds and mustard seeds until the cumin is fragrant and the mustard seeds start to pop, no more than 30 seconds. Transfer to a mortar with a pestle or a coffee grinder used for grinding spices and pulverize into a coarse powder.

    In a small bowl, mix together the sambal, coconut, fish sauce, and sesame seed oil. 

    In a wok or large skillet, heat the oil over medium heat. Tilt the wok so the oil pools to one side and add the garlic cloves. (This helps the garlic cloves stay submerged in oil so they fry more evenly.) Fry until light golden and softened, about 1 minute. Use a slotted spoon to remove the garlic cloves. Leave the oil in the wok.

    Heat the wok over high heat. When the oil is hot (but not smoking), add the minced garlic and ginger. Stir-fry for a few seconds and add the chicken. Using a spatula or wooden spoon, stir-fry the chicken briefly, then press the meat against the sides of the wok to increase the surface area and decrease how much the chicken steams. (If using a skillet, spread the chicken evenly across its base.) After a minute, give the wok a stir so the chicken doesn’t stick together. Repeat this step until the chicken is light brown in places and pale in others, about 3 minutes depending on the wok and the burner strength.

    Stir in the mustard-cumin blend, sambal mixture, fried garlic cloves, and jalapeño. Stir constantly, until the liquid just lightly coats the meat. Mix in the chopped cilantro and mint. Serve with cilantro sprigs and lime wedges.

    When ready to plate, in a bowl transfer the chicken mix and mix in 1 cup cooked quinoa.

    Scoop and stuff each beller pepper halves and top with avocado slices.  

    Poke Bowls

     ....About the other night. This happened. The start of something beautiful... poke bowls!

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    If there is one thing I love and can eat in repeat, it’s poke bowls. And as much as I love Quickfish, my local poke spot, I needed a way to fuel my obsession without breaking the bank.

    They are pretty darn easy to make one yourself at home. No matter the style of poke bowl you’re aiming for, they all follow the same basic steps. So let me break it down for you:

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    1. The Base

    Start by choosing a base for your bowl. Traditionally this is a layer of rice. However, you may choose soba noodles or leafy greens if you prefer. Japanese sushi rice is the best option for rice regarding quality. However, you may opt for coconut jasmine rice, medicine rice, a brown rice, or cauli-rice as a substitute.

    2. Protein

    Next comes the meat, which should be cut lengthwise working against the grain into 1/2" strips. Then cut across the strips into 1/2" cubes. Usually, the meat will be ahi tuna, fluke, hamachi, salmon or shrimp. For vegetarian poke bowls, tofu is the most popular choice.

    3. Sauce

    If you’re using a fattier and firmer fish, the dressing can be packed full of rich flavor. For more delicate fish, opt for dressing the fish more simply. Ponzu, shoyu (soy sauce), yuzu, coconut aminos, gochujang and spicy black bean paste, all work well as a starting base to which you can add your unique flavor combinations.

    4. The Rest

    Creating a good blend of texture, depth and balance means adding a few extra ingredients to the bowl. This can be anything from fresh fruits and vegetables like avocado, shiitake mushrooms, radish and bean sprouts, nuts, seeds or spices.