Chilled Avocado-Coconut Milk Soup

Chilled Avocado-Coconut Milk Soup - LIVETHELISTTLETHINGS.COM - keto friendly, keto meals, low-carb.png

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 - - keto recipe,  plant-based, gluten-free
Chilled Avocado-Coconut Milk Soup - - keto recipe,  plant-based, gluten-free 8.jpg

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?


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.


Keto Macros:

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

Strawberry Field Chia Pudding with Marine Collagen


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.

Nordic Naturals Collagen Strawberry Fields Collagen Chia Pudding  - healthy meals, gluten free, keto friendly, low carb - _ 3.jpg
Nordic Naturals Collagen Strawberry Fields Collagen Chia Pudding  - healthy meals, gluten free, keto friendly, low carb - _ 6.jpg

Strawberry Field Chia Pudding with Marine Collagen

Recipe makes 1-2 servings.

Pinterest 2 Strawberry Chia Pudding.png

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. 


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.


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!

Meal Prepping Like A Boss / Part 1

meal prep like a boss

You've probably heard that preparing your own meals instead of eating out is a great way to save calories when you're trying to lose weight or simply eat a healthy, balanced meals.

Food prepping can and will change your life! It saves time, and calories like you wouldn't believe. 

However, a home cooked meal isn't necessarily a good choice in all cases. You can prepare meals that are very high in calories without even realizing it. 

Over the weekend, I meal planned, prepped and cooked and found that, although it was time-consuming, it was actually pretty simple! 

Not knowing how to meal prep shouldn't stop you from planning and prepping your meals for the week. That's why I have some pro tips to help you on your food-prep journey!

Plan, Plan, Plan

My best tip is to have a plan for each meal. Decide what you're going to make ahead of time and make sure you have the ingredients on hand. That way you have the tools you need to prepare a low-calorie meal at home anytime you get hungry.

When I meal plan and prep, I typically make big batches of 3-4 meals for myself and my husband. These meals consist of: protein, healthy fats, veggies, and carbs. 

Protein: 4-6oz
Healthy Fats: 1/4 - 1/2 avocado, 1-2 tbsp coconut oil
Vegetables: 1-2 cups
Carbs: 1/2 cup (these are starchy items like sweet potatoes or yams)

My suggestion is to mix and match from these categories and start planning:

Protein: Chicken breast, lean ground beef, pork tenderloin, flank steak, nitrate-free lean lunch meat (turkey breast, ham, or roast beef)

Carbohydrates: Oats, quinoa, couscous, brown rice, wild rice, almond flour tortillas (I love Siete brand), sweet potatoes, yams

Healthy fats: Avocado, almonds, walnuts, pecans, pistachios, pumpkin seeds, peanut butter, almond butter, olive oil and coconut oil

To be clear, you don't have to count macros to make this work. You can also use the "fist method" Counting macros or not, having detailed guidelines ahead of time will help the shopping and prep. You can even take it to the next level and label containers by day and meal.

This week I decided to plate them individually--thoroughly weighed and portioned out in individual containers. So, having a kitchen scale was paramount to this.

Purple Cauliflower Rice with roasted sweet potatoes and grilled chicken.

Purple Cauliflower Rice with roasted sweet potatoes and grilled chicken.

Eat Vegetables At Every Meal

Vegetables are a great source of fiber, which helps prevent hunger between meals. Make sure you have a vegetable at every meal.  

For my meal preps, I typically add 1-2 cups of vegetables.

I love roasted or steamed vegetables, which make great add-ins and sides. Because they are packed with fiber, your body will be satiated for very few calories. 

Once a week, roast a big pan of mixed vegetables and use them in salads and soups or as a healthy side dish all week long. Sweet potatoes, squash, carrots, cauliflower, broccoli, Brussel sprouts, mushrooms, and bell peppers are all delicious choices. I typically toss mine in coconut oil, sea salt, and oregano and roast them at 350F for 20-30 minutes, depending on what I'm roasting up.

Easy, right?


Zoodles with ground turkey and sweet potatoes.

Zoodles with ground turkey and sweet potatoes.

Keep It Simple

Seriously, keep it simple! You don't need to prepare 21 specific meals on your food-prep day, or you'll be in the kitchen forever!

Preparing generic, versatile foods can be even more efficient.

Cook up some veggies you love and lightly seasoned salmon, chicken breasts or ground turkey that you can throw into any recipe later on during the week.

I make 3-4 different meals for some variety throughout the week. 

The week's meals for lunch & dinner:

Zoodles with seasoned ground turkey and sweet potatoes
Grilled chicken with broccoli, mushrooms and sweet potatoes
Grilled chicken with sweet potatoes and cauliflower rice

Ground turkey, broccoli, and sweet potatoes
Grilled chicken with broccoli, mushrooms and sweet potatoes (or potatoes)
Grilled chicken with broccoli, potatoes, and Brussels sprouts
Grilled chicken with roasted carrots and cauliflower rice

For  healthy fat, we top our meals with 1/2 avocado

These were the bases:
Roasted Vegetables: Sweet potatoes, potatoes, Brussels sprouts, carrots, mushrooms

Fresh Vegetables: Zucchini zoodles, brocolli (steamed before eating each meal)

Cooked Vegetables: Purple cauliflower rice cooked in coconut oil, hemp seeds, and coconut shreds, and seasoned with lemon and sea salt

Protein: Grilled Chicken marinated in lemon juice and sea salt; Ground Turkey cooked in coconut oil and seasoned with smoked paprika, sea salt and 

What about breakfast? For breakfast, I usually have a Coconut-Avocado smoothie or chia pudding. Gregg practices intermittent fasting (IF), so his first meal is usually around 10:30/11am.

Don't Starve Yourself!

If you're trying to lose weight, you might feel inclined to cut back on calories by preparing much less food than you're used to eating. Nine times out of ten that will backfire. You'll be so hungry that you'll end up buying unhealthy snacks in between meals, spending more money, and ultimately gaining weight. You know your appetite, so meal-prep accordingly so that you don't accidentally starve your body!

Food-prepping is a lifestyle change that you should enjoy and not dread.

Prepare healthy foods you'll enjoy; if you hate Brussels sprouts and fish, don't eat only those just because they're healthy. Switch to broccoli and chicken if that's what you prefer.

Being happy is just as important as being healthy. 

Now that you know these tips, you’re ready to get started! Don’t say next week or next month; you can start the next time you go to the grocery store. When you do, make sure you share any new tips you’ve learned here.

Do any pro food-preppers have some advice to share? I want to hear it here!

Here's How to Build the Perfect Smoothie Bowl + Recipe


Mornings have never tasted so good! A smoothie bowl is just what it sounds like. You make a smoothie, but then you place it in a bowl and top it with whole ingredients. The result? A super delicious and really healthy morning or midday meal. One caution, though – you can’t go crazy with ingredients or you could wind up making it less healthy and more junk foody. A smoothie bowl is just what it sounds like. You make a smoothie, but then you place it in a bowl and top it with whole ingredients. The result? A super delicious and really healthy morning or midday meal. One caution, though – you can’t go crazy with ingredients or you could wind up making it less healthy and more junk foody.

To be honest... If I'm not making a smoothie bowl at home, I tend to be very picky about the places that I order them from. Why? Well... at most smoothie bowl spots, they tend to make these seemingly "good-for-you" bowls heavy in fruit, sweet yogurts, sugar filled nut milks, granola, etc. packing in a ton of sugar and not enough protein. And, while fruit is good for you, these bowls are ‪‎sugar bombs‬, and it's not really a well-balanced pick. But, it doesn't have to be that way! 

I love health hacking recipes. Naturally, I wanted to hack this health trend.

Here's How to Build the Perfect Smoothie Bowl
Here's How to Build the Perfect Smoothie Bowl

So, how can you get the benefits smoothies can provide without overloading on sugar? My suggestion is getting rid of as much sugar as possible:

  • Swapping flavored yogurt for plain Greek or Icelandic yogurt. (Higher protein count!) Cashew yogurt is also another great alternative.
  • Don't use sugar, honey or agave nectar to sweeten it up. Opt for Stevia, Monk Fruit or get your sweetness from fresh fruit in season.
  • Try to incorporate more veggies and a bit less fruit. Instead of a whole banana try half and half an avocado for uber creamy consistency.

As for toppings, I get it. They are all the craze and what make them look so pretty. But don't go overboard with them. Be smart about them. Reach for the almonds, cashews, chia seeds, pumpkin or hemp seeds to boost the protein content of your smoothie bowl, and add healthy fats to your bowl. Coconut and goji berries are also a good pick.

Add a scoop of a plant-based protein or collagen peptides to up the protein content for a more balanced bowl.

Don't get me wrong. I'm all for your love of smoothie bowls. I just want to make sure you're doing 'em right. Here's a smoothie bowl recipe I'm currently loving:

Here's How to Build the Perfect Smoothie Bowl
Here's How to Build the Perfect Smoothie Bowl

What You'll Need

Smoothie Base:
1 zucchini (frozen)
1 handful baby spinach
1/4 avocado (frozen)
1/4 cup frozen blueberries
2 tbsp raw pumpkin seeds
1 scoop collagen peptides
1 tbsp chia seeds
1 tbsp coconut flakes (unsweetened)
3/4 cup cashew milk, unsweetened
a pinch of pink Himalayan sea salt
1 tsp cacao nibs
3 drops stevia

1 tbsp Solstice Canyon cardamom clove almond butter
1 tsp coconut shavings
1 tsp raw pumpkin seeds

What You'll Need To Know

1. In a high-speed blender add 1 zucchini (frozen), 1/4 avocado (frozen), 1 handful baby spinach, 1/4 cup frozen blueberries, 2 tbsp raw pumpkin seeds, 1 scoop collagen peptides, 1 tbsp chia seeds, 1 tbsp coconut flakes (unsweetened), 3/4 cup cashew milk unsweetened, a pinch of pink Himalayan sea salt, 1 tsp cacao nibs, 3 drops stevia, and blend for about 30-60 seconds until everything is smooooooth.

2. Pour in a weck jar or tall glass and drizzle with Solstice Canyon cardamom clove almond butter and sprinkle coconut shavings and more pumpkin seeds.

#GlutenFree Banana Protein Pancakes


Let's talk about pancakes for a sec. They are the champ of breakfast and an all-time favorite. Fluffy, light, buttery and delicious... and generally not gluten free! I'm sure most of you have seen banana pancakes all over Instagram and Pinterest, have tried them or have heard how delicious they are. I've adapted this recipe from Tone It Up and have hacked it a bit.The key to the perfect protein pancake is to cook them slow and low! Want these bad boys fluffy? Add baking powder and a bit of almond flour to them.

If you follow me on Instagram, You'll know how much I hate the taste of bananas. So, adding different spices like cinnamon and vanilla...and even protein powder, helped to minimize the bananay taste.

What You'll Need

1 scoop protein (I used VegaOne)
1 banana, mashed
2 large pastured eggs, room temperature
1 tablespoons unsweetened almond milk
1 tsp. cinnamon
1 tsp pure vanilla extract
a dash of sea salt
2 tablespoons blanched almond flour
1/2 tsp baking soda
coconut oil cooking spray
Butter, maple syrup, or blueberries, to serve

What You'll Need To Know

1. In a mixing bowl, crack the eggs and add in baking powder, protein, sea salt, cinnamon, vanilla, and almond flour. And whisk to combine.

2. In another bowl add in banana with almond milk before stirring in remaining ingredients.

3. Lightly mash with a potato masher or a fork, but not too much. There should be chunks of bananas to make fluffy pancakes. Stir in egg mixture and mix well.

4. Spray pan with cooking spray and heat over medium-low before pouring in batter. Flip when ready. Serve immediately when hot.


  • The key to the perfect protein pancake is to cook them slow and low!
  • 1 or 2 tablespoons of batter is enough for each mini pancake.
  • You can also sub the eggs for Flax-Egg (1 egg = 1 tbsp flax + 2 tbsp warm water)

Recipe makes 2 pancakes.

How To Build A Charcuterie Board


When it comes to entertaining, a charcuterie board is often the best choice for easy, crowd-pleasing hors d’oeuvres. Simple and easily put together, cured meats and cheese plates offer a variety to match anyones palette. Here's how to make a crowd pleasing boar and what meats to pick.

A great charcuterie board starts with presentation.

Naturally, we are all drawn to beautiful things. Serve ware plays a tremendous role in your presentation game. A few must-haves are a long wooden board, a cheese board, knives, a few serving trays and mini bowls or dishes. The rustic but modern look of these products will draw out the vibrant colors of each food item.

Pick a variety of meats

Building an amazing board requires a variety of cured meats. Everyone has their favorites. My go-to cured meats are salamis, prosciuttos, porchettas, sausages and chorizos. Asking your local butcher for suggestions will help. Pick a variety!

Prosciutto is hands down the most familiar cured meat. This Italian salty dried ham is always a safe bet. And if you love prosciutto, then you'll have to try its Spanish cousin, Serrano ham. It has a similar flavor profile and texture as prosciutto that will practically melt in your mouth.

Pate's and/or Pork liver mousse gives a smooth, softer texture to your meat spread. It's pairs well with an accompaniment of stone ground mustard.

Don't forget the cheese!

ust like the meats, offering a variety of different types in texture and taste will compliment your board. Pick 3-6 different cheeses: Fresh cheese – burrata Soft cheese – camembert and brie Semi-soft cheese – herbed gouda Firm cheese – applewood smoked cheddar Hard cheese – parmigiano reggiano Veined cheese – gorgonzola

Nuts, pickles and spreads.

Pickled vegetables go hand-in-hand with meats and cheeses especially small Gherkins and olives. You can also add in sweet and savory spreads such as whole grain mustard, fig jam, as well as, nuts like almonds, cashews, and pecans.

Breads and crackers

Add sliced baguette or something crunchy like crostini, rye crisps, plain crackers or breadsticks. Also include a gluten-free option, too.

Check out What Meat to Choose for a Charcuterie Board

by valerie fidan at Mode

8 Delicious Seaweed Recipes That Aren't Sushi


Seaweed had been the latest rage in the food world. It's a staple in sushi that offers a highly nutritious profile. But, don't worry, you won't be seeing this trendy green sea vegetable as part of a smoothie blend.

Here are 8 recipes that will have you daydreaming about this sea vegetable.

Kelp Noodle Pad Thai

8 Delicious Seaweed Recipes That Aren't Sushi 1

Have you tried Kelp noodles? They are delicious and require ZERO cooking. This Pad Thai recipe is one you'll love and be able to make in under 30 minutes. (Let's Regale)


Sunomono (cucumber salad)

8 Delicious Seaweed Recipes That Aren't Sushi 2

This Sunomono (cucumber salad) is so refreshing and uses dried wakame that’s rehydrated in water for a delicious balance of flavors and textures. (Dang That's Delicious)


Veggie Jim's

8 Delicious Seaweed Recipes That Aren't Sushi 4

Now, here's a healthy alternative to Slim Jims! These tasty snacks are made with pumpkin and sunflower seeds all wrapped up in sheets of nori, delivering a punch of flavor. (Lexi's Kitchen)


Kelp Noodle Pho

Kelp Noodle Pho 5
Kelp Noodle Pho 5

A better bowl of Pho? Yes! By swapping out the rice noodles for kelp noodles, you've turned that bowl into an already delicious one into a nutritious, better-for-you soup. (My Lavender Blue's)


Japanese Rice Bowl with Teriyaki Marinated Salmon, Wakame & Edamame Beans

8 Delicious Seaweed Recipes That Aren't Sushi 6

This salmon and rice bowl with edamame beans and wakame salad is a winning combination. And, the nice part is that it can be made all under 30 minutes. (A Tasty Love Story)


Corn-tempura with seaweed

8 Delicious Seaweed Recipes That Aren't Sushi 3

Corn-tempura with seaweed in a popcorn? Yes, please! This is all sorts of deliciousness and bound to be a party favorite. This corn snack with seaweed can be made gluten free or whole-grain flour for a much healthier version. (Lady and Pups)

10 Healthy Snacks For That 3pm Snack Attack


Healthy Snacks For That 3pm Snack Attack Let's talk snacks. We all get those 3pm snack attack cravings. And, sometimes digging for a something not so great for us is much easier than searching for healthy options. (I'm looking at you potato chips.) I know that when those cravings it, it's hard to make a healthy choice. But, if you plan ahead and pack a snack, it'll make healthy eating that much easier.

Need some ideas? Here are 10 healthy snack ideas all under 150 calories:

  • Half a medium apple smeared with a mixture of two ounces of Greek yogurt, half a tablespoon of peanut butter, and a quarter teaspoon of cinnamon and topped with sliced grapes (151 calories)
  • 4 ounces of low-fat cottage cheese mixed with 50g fresh blueberries (145 calories)
  • One extra small apple with 1 tablespoon peanut butter (147 calories)
  • 20 baby carrots with 2 tablespoons hummus (140 calories)
  • One organic mozzarella cheese stick and 20 grapes (148 calories)
  • 5.3-ounce container organic Greek yogurt and 7 strawberries (146 calories)
  • One small banana with 1 raw almonds (144 calories)
  • Trail mix made with 18 peanuts and a mini box of raisins (142 calories)
  • Three-quarters cup shelled edamame (150 calories)

What kind of healthy snacks do you reach for?

12 Days of Healthier Holiday Cookies


Healthy holiday cookies? Sounds like an oxymoron.

Indulge in the holidays with these festive healthier cookie recipes. You're bound to find the perfect holiday cookies for everyone on your list.

This collection of cookie recipes use sweeteners judiciously, no hydrogenated fat, contain all-natural ingredients as possible. So, bake a dozen or two, swap with friends and family and enjoy these delectable holiday cookies.

I've curated 12 healthier holiday cookies that will bring some holiday joy with good-for-you ingredients.

Image Credit: iFood Real
Image Credit: iFood Real

1. Healthy Gingerbread Men

It wouldn't be the holidays without Gingerbread men cookies. This is a clean version using wholesome ingredients like fresh molasses and ginger. (Get the recipe here)

Image Credit: Healthy Seasonal Recipes
Image Credit: Healthy Seasonal Recipes

2. Linzer Thumbprint Cookies

These bite-sized renditions of a Linzer torte is a healthier holiday treat. Thumbprint cookies are made with whole-grain flour then baked with raspberry jam nestled in the middle for a gorgeous presentation. (Get the recipe here)

Photo Credit: White on Rice Couple
Photo Credit: White on Rice Couple

3. Sweet Potato Molasses Cookies

Sweet potato plays a central role in this soft cake like cookie made decadently combined with molasses and raisins soaked in rum. (Get the recipe here)

Nourishing Meals
Nourishing Meals

4. Peanut butter Cookies

You're going to love that these cookies are a much, much healthier alternative to peanut butter cookies. The recipe features chia seeds and a smooth, decadent peanut buttery taste.

Photo Credit: Rawmanda
Photo Credit: Rawmanda

5. Raw Gingerbread Balls

If Pumpkin Spice is the official flavor of Thanksgiving, then Gingerbread is the true flavor of Christmas. These gingerbread balls are raw, packed with flavor, delicious and not loaded with refined sugars. (Get the recipe here)

Photo Credit: Yummy Healthy Easy
Photo Credit: Yummy Healthy Easy

6. Double Chocolate Avocado Cookies

Here's a version you're going to love and not even realize the healthy ingredient in them. These are amazingly moist, chocolatey, decadent, rich Double Chocolate Avocado Cookies. The healthy twist? Avocado. Yes! Swap out the butter for a healthy fat. (Get the recipe here)

Photo Credit: Al Day I Dream About Food
Photo Credit: Al Day I Dream About Food

7. Cranberry Walnut Chocolate Chip Cookies

These Cranberry Walnut Chocolate Chip Cookies are Low Carb and Gluten Free plus good-for-you ingredients like coconut oil, almond flour, cranberries, and walnuts. (Get the recipe here)

Photo Credit: Lexi's Clean Kitchen
Photo Credit: Lexi's Clean Kitchen

8. Sea Salt Nutella Thumbprints

I know, I had you a Nutella. Did you think you were going to get through your holiday baking without Nutella? These Sea Salt Nutella Thumbprints are delicious, and they'll be hard to resist. The impressive thing is that they are Paleo! (Get the recipe here)

Photo Credit: The Healthy Maven
Photo Credit: The Healthy Maven

9. Peppermint Chocolate Crinkle Cookies

These Peppermint Chocolate Crinkle Cookies are like soft little pillows of holiday deliciousness without refined sugar. (Get the recipe here)

Photo Credit:Food Faith Fitness
Photo Credit:Food Faith Fitness

10. White Chocolate Peppermint Biscotti's

Biscotti is the cookies are those types of cookies that are essential for Christmas morning while opening up presents. The recipe calls for avocado instead of butter, which brings out a festiveness with the pale green hue and candy cane colors. (Get the recipe here)

Photo credit: My Natural Family
Photo credit: My Natural Family

11. Paleo Spritz Cookies

These Paleo spritz cookies are incredible and will have you reminiscing of those spritz cookies that came in those tin cans. (Get the recipe here)

Photo Credit: The Clean Dish
Photo Credit: The Clean Dish

12. Frankfurter Bethmannchen German Marzipan Christmas Cookies

These are going to be the cookie for your next holiday cookie swap. They are soft, chewy and will bring a smile to your face. Your body will love the healthy ingredients, too! (Get the recipe here

All of this cookie talk has made me hungry! What are your favorite healthy holiday treats? Share them with me below!

Cover Image Credit: Healthy Seasonal Recipes

8 Ways To Clean Up Your Breakfast With Baked Eggs


Breakfast is an important meal. If you are anything like me, Breakfast usually involves eggs. I love eggs. They are very versatile and can be cooked up in various ways: hard boiled, fried, scrambled, poached, and baked.

My favorite way to cook them is by baking them. Baking eggs adds a whole new dimension, creating a different flavor and texture. Not to mention, it'll make your breakfast looks super fancy, but barely requires any cooking skills to pull off.

To keep your energy up during the day, these are seven ways to clean up your breakfast.

The Ultimate Healthy Breakfast: Avocado Baked Egg

Ultimate Breakfast: avocado Baked Eggs

Breakfast needs an upgrade it deserves. And, this recipe does just that. The avocado and egg delivers a one-two punch of omega-3'. Let's Regale!


Smoked Salmon Egg Stuffed Avocados

And, if you liked Avocado Baked Egg's, you'll love this one. This recipe adds bit more to each bite with Salmon lox. Grok Grub


Eggs Baked in Portobello Mushroom

And, if you like the last one, you're going to love this one. The meatiness of the portobello combined with the egg create a hearty breakfast without feeling weighed down. Healthy Recipes Blog


Baked Eggs in Salsa

This recipe gives a whole new meaning to Huevos Rancheros and effortless fun, spicy twist on breakfast in an individual serving. Feasting Not Fasting


Breakfast Cupcakes

There is something so magical that happens when you bake eggs with fresh tarragon in a cast iron skillet. The flavors and aroma give this dish a luxurious taste. Will CrossFit For Food

Spinach Tarragon Frittata, gluten-free, begetarian, breakfast, gluten-free breakfast, italian breakfast, healthy, recipe, healthy recipe

Spinach Tarragon Frittata

This is giving a brand new twist on ham and eggs (and cupcakes!) Each serving has less than 150 calories and 17g of protein. Let's Regale!


Bacon Zucchini Eggs in a Nest

Eggs and bacon are a classic breakfast pairing, so why not eggs, bacon and zucchini? Baked in a cast iron skillet with asiago cheese make this the best breakfast you'll ever have! I Breathe I'm Hungry


Baked Egg Chorizo

Because, who doesn't love dishes that involve oozy eggs, chorizo, beans, tomato and corn? This version of Spanish baked eggs is filled with amazing flavor perfect for those lazy Sundays. Ms I-Hua


7 Life-Changing Ways to Use a Spiralizer


I've been known to get hooked on certain kitchen gadgets and use them obsessively. This is what happened with my Spiralizer.

When I spotted my new favorite kitchen gadget, I couldn't wait to start churning out some amazing, healthy recipes. I'm sure you've also have spotted a new breed of noodles. And, I'm not talking about rice, corn, or quinoa spaghetti...I'm talking spiralized vegetables.

I'm sure once you get your hands on the Spiralizer you'll love it. It's an inexpensive tool that turns fresh veggies into faux-noodles. It isn’t just for the carb-averse. Everyone from home cooks to restaurant chefs are spiralizing. The first dish I made was a butternut squash noodle dish. From that moment on, I knew we would have a very beautiful cooking relationship.

Here my favorite things to make with this trendy tool.




This is the recipe that won me over. Chopped-broccoli breadcrumbs coat a filet of salmon, which is placed on top of a delicate butternut squash noodles. This one is a winner. KitchenAide 



Fact: There is nothing better than curly fries. And this recipe takes it to the next level with fresh herbs like thyme and rosemary. It's a great rendition of an old-time favorite, but with elevated flavors. Healthy Maven




Brilliant! Just brilliant. These Potato Noodle Hash Browns will give a whole new meaning to your breakfast. Spiralize a potato, then place in a waffle iron or panini press for perfect potato nests. It's that simple! That Oven Feeln



Spiralized Apple Slaw with Poppy Seed Dressing

Apple plus cabbage slaw equals delicious. The combination of tart-yet-sweet apple with cabbage, topped off with poppy seed dressing will leave you very satisfied. And the best part is that it's quick and easy to make, and each serving has 98 calories. And for more flavor, add some Manchego cheese. (You'll thank me once you're licking your plate clean!) Skinny Taste



Creamy Sweet Potatoe Noodels with Cashew Sauce

If you want to talk about life-changing, this recipe is it. The creamy spinach with cashew sauce on top of the sweet potato noodles will have you reaching food nirvana. The flavors are unreal! Pinch of Yum




Okay, a little selfish self promotion, but this recipe is a home run. The "Alfredo" sauce used in this recipe is vegan and gluten free, and not to mention very delicious. Let's Regale



15-Minute Spicy Shrimp with Pest Noodles

Spiralize a zucchini and you've got zucchini noodles. Add some seasoned shrimp, and you'll be forgetting about wheat noodles. Pinch of Yum

5 Recipes To Make Your Columbus Day Week Delicious

COLUMBUS DAYIf Labor Day is the unofficial end of summer and grilling season, then Columbus Day is the unofficial beginning of fall and roasted dishes. Have some time to spare this weekend? Grab those knives out, pull out the curry powders and get to work. These are five recipes that will bring the flavors and feel of the season into your kitchen.

Zucchini Pancake With Blistered String Beans and Yogurt

Source: WJS

The line at Sqirl, a tiny, hip Los Angeles café, may be neverending, but it’ll only take 30 minutes to recreate owner Jessica Koslow’s gluten-free zucchini pancake, which the chef serves alongside blistered string beans and a dollop of Greek yogurt. The key ingredient? Chickpea flour, which thickens the batter. Try it at home.

Roasted Acorn Squash with Chile Vinaigrette

Source: The Tart Tart

The Tart Tart's Roasted Acorn Squash with Chile Vinaigrette Acorn makes for a great side dish. The squash has a wonderful heft to it, making it a satisfying substitute for meat along with its tangy and bright chile vinaigrette.

Moqueca de Peixe (Traditional Fish Stew of Brazil)

Source:  Kitchen Corners

This traditional Brazilian seafood dish recipe from Kitchen Corners comes from the state of Bahia in northern Brazil. The dish, moqueca de peixe, (moo-KAY-ka duh PAY-shuh) is a tropical fish stew fragrant with garlic and peppers, and enriched with coconut milk.

Curried Carrot, Apple and Peanut Soup

Source:  The Law Student's Wife

The flavors in this curried carrot, apple and peanut soup from The Law Student's Wife scream for attention! This is just the soup you need a big bowl of on days when the wind chill prevents you from even stepping out of the house.

Garlic and Shrimp Quinoa

Source; Easy As Apple Pie

This east shrimp and quinoa dish from Easy As Apple Pie is so simple and easy to make. Whip up this dish in 35 minutes or so for a delicious, flavorful meal at home. The nutty flavors of the quinoa will bring a Fall time feel.

15 Mouthwatering Sunday Dinners for Spring

 Image courtesy of Two Peas and Their Pod One of my favorite seasons is Spring time. It's the start of the warm weather months, flower blooming, and new garden fare. Growing up in California, Spring time was the start of BBQ season. I have fond memories of Sunday dinner at my maternal grandparents' home. My mom is the youngest of 7; Sunday dinners weren't your traditional sit downs. It consisted more of everyone grabbing a seat where they could, socializing, laughing and spending the day with family. Every Sunday seemed like a celebration. Thinking of this, inspired this post.

This collection of 15 mouthwatering Sunday Dinner for Spring menu features fresh, seasonal ingredients, including shrimp, cauliflower, mushrooms, swiss card, eggplant, avocado, and scallops. In addition to a beautiful green salad and kelp noodle pad thai, there are many more mouthwatering dishes to choose from. These dishes are easy to make, and can be enjoyed by anyone in the family.

After all, Let's Regale is a intended to inspire you to get in the kitchen, and to sit down and enjoy a meal cooked, with the ones you love. Because what is more than the food itself, is the love behind it.

This post is sponsored by Thanks for supporting Let’s Regale's sponsors! Image courtesy of Two Peas and Their Pod

The Minimalist Wrap


Rainbow Swish Chard Hummus Wrap, Hummas Wrap, gluten-free, gluten-free wrap, vegan, vegan wrap, gluten-free vegan recipe, gluten-free vegan, gluten-free recipe, gluten-free, vegan recipeIf there is one thing that I love about this time of year is the abundance of fresh, colorful produce. Last week I stumbled across a recipe on Minimalist Baker--a blog I frequent for very simple and clean, yet extremely delicious recipes. The recipes consists of 10 ingredients or less, requires a single spoon or bowl, or takes 30 minutes or less to prepare. As I was browsing through the site, a colorful recipe caught my eye: Rainbow Swiss Chard Hummus Wrap. I love how colorful this recipe is. The Swiss Chard, a vegetable that is often overlooked, gives this wrap great flavor and nutritionally dense. This afternoon, I decided to recreate this recipe and my own take to it.

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What You'll Need

(Only 6 ingredients in my version)

  • 1 large rainbow swiss chard leaf
  • 1/4 cup hummus
  • 1 tomato
  • 1 cucumber
  • 1 red onion
  • broccoli sprouts (optional, I added these to my version of the recipe)
  • Kitchen tools: A knife and cutting board

What You'll Need To Know

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First, you will want to rinse and dry your swiss chard, cut off the stem; and shave the bottom thicker part of the stem this way it will roll up easier.

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Then, you will want to thinly slice your veggies. I wish I had a Mandoline slicer--It would have expodited the process, and I would have ended up with perfectly thin slices!

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I used a bright yellow heirloom tomato since they are in season, and it's tough to beat the flavor of a fresh heirloom tomato.

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Top the center with hummus, and the veggies; wrap up and enjoy.

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I used toothpicks to secure it. You can also just parchment to wrap it in and it take on the go. I also made one for my husband Gregg. I added turkey to his, which he loved. The wrap is absolutely tasty and filling.


To view the full and original recipe from Minimalist Baker: Rainbow Swiss Chard Hummus Wrap .

xxo, valerie

Got a yummy recipe? Let’s hear it in the comments.

Follow @valeriefidan and tag your awesome food photos with #letsregal! As always, all opinions, as always, are my own. Photos taken with iPhone; edited in Camera+ and instagrammed.