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
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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!

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!

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


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


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


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.

Read More

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


Sun-dried tomatoes

Roasted garlic



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


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


  • 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.


     Pepita Avocado-Lime Sauce

    It was several years ago when I found myself first enjoying a fully raw, plant-based meal at Café Gratitude in San Francisco, a plant-based restaurant specializing in gourmet cuisines that later closed in 2011. You can still find CG all over Southern California or in your home through their cookbook, I Am Grateful: Recipes and Lifestyle of Cafe Gratitude.

    I remember taking the first bite of a Sundried Tomato Pizza with an olive tapenade and cashew cream sauce. I was blown away at the flavors and how satisfying this all plant-based meal was. And, so began my love affair with this soul-satisfying lifestyle. Yes, of course, I had eaten vegetables in my life – but not like this. This was on another level. The warmth of a bite of flavor-packed forkfuls, layered with a comforting richness, did it for me. This Pepita Avocado-Lime Sauce salad dressing sauce is incredible and takes me back to that first experience.

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    Pepita Avocado-Lime Sauce

    (Gluten-Free, Vegan, Paleo, Keto)

    What You'll Need

    1/2 medium avocado
    2 cloves of garlic
    2 1/2 tbsp apple cider vinegar
    1/2 cup olive oil*
    1/4 cup pepitas pumpkin seeds (I used this brand)
    1 tsp cumin
    1 lime, peeled and diced
    1/2 cup chopped fresh cilantro
    3/4 cup water
    1 tsp White Truffled Sea Salt (I used this brand)**

    What You'll Need To Know

    Place all ingredients into a food processor or high-speed blender, and pulse until smooth (about 30-45 seconds).

    This dressing will be thick and can be used as a dip. Add more water for a runnier consistency (another 1/4 cup).

    Keep in an airtight container for at least a week, but 3 to 4 days is best.

    * I recommend using California olive oil for it's bright and green with a rich, buttery mouthfeel.

    ** Optional. You can also use plan sea salt. 

    Sea Veggies Gratitude Bowl (Whole30, Gluten-Free, Paleo)

    Sea Veggies Gratitude Bowl (Whole30, Vegan, Gluten-Free)

    Sea Veggies Gratitude Bowl filled with mushrooms, baked sweet potatoes, avocado, and smoked salmon makes for a perfect meal. 

    When it comes to my favorite meals, they tend to be simplistic and nourishing. Food doesn’t need to be over the top or pretentious. Simple, honest food is where it’s at. Our health is the most precious thing we own. Without it, we cannot enjoy life, our family or friends.

    This Sea Veggies Gratitude Bowl is perfect for Winter and makes a great nourishing meal as it gives your body a break from grains and you can make the elements in advance and fill your bowl for a quick grab-n-go lunch or dinner.

    You can use different vegetables, too. Salmon is packed with protein so you have a complete, balanced meal. These bowls are best eaten at room temperature but if you’re in a hurry, it’s fine to tuck in while the roasted sweet potatoes are still hot.

    Sea Veggies Gratitude Bowl (Whole30, Vegan, Gluten-Free)

    Sea Veggies Gratitude Bowl

    (Whole30, Vegan, Gluten-Free)

    Recipe makes 4


    1 package wakame seaweed

    1 avocado

    12 oz Smoked salmon

    Sesame seeds
    1 lb mushrooms, sliced in half
    3 tablespoons coconut aminos
    1/8 cup nutritional yeast
    1 tbsp chili powder
    1 tbsp smoked paprika
    1 tbsp onion powder
    1 tbsp garlic powder
    1 tbsp salt
    ½ teaspoons black pepper

    Sweet Potatoes
    1 185g sweet potato, washed and cubed
    1 tbsp smoked paprika
    1/2 tbsp dried rosemary
    1/2 tbsp dried oregano
    1/2 tbsp dried basil
    1/2 tbsp coconut oil
    sea salt, to taste



    In a mixing, whisk together all ingredients except the mushrooms.

    Add the mushrooms and coat.

    Place in a dehydrator and dehydrate for 3 hours at 115F.

    Sweet Potatoes:

    Pre heat oven to 350F.

    Coat sweet potatoes with coconut oil and spices.

    Bake for 30-35 min

    Once mushrooms and sweet potatoes are ready, plate wakame seaweed, sweet potatoes, mushrooms, 1/4 avocado with sesame seeds and 3 oz smoked salmon.

    Citrus Salmon Avocado Bun Burger

    Let’s talk about these Citrus Salmon Avocado Bun Burger because you need it in your life. This recipe is super easy and a great light, week night meal. 

    It really is an ode to Macha Cafe in Milan. During my recent trip to Milan, I swear, I ate here every single day while I was in Milan. Every single day! The simplicity of these nourishing dishes, is something I wrote home about by the way of Instagram. I still day dream of the amazing meals I had at Macha. 


    Salmon Avocado Bun Burger

    (Gluten-Free, Paleo, Whole30)

    What You'll Need 

    1 Avocado, peeled, pitted, halved
    1/2 cup baby spinach
    3oz smoked salmon
    1 tbsp dill, chopped
    1/2 tbsp coconut aminos
    Juice from 1/2 lemon
    Sea salt (coarse or finishing salt flakes)
    Ground Black pepper
    Sesame seeds


    On a small bowl mix together lemon, dill, spinach, sea salt, pepper and toss in salmon. Set aside.

    Carefully remove the skins from the avocado halves. Slice off a small portion from the bottom of one of the halves so that they lie flat. This will be the bottom "bun" and place on a flat plate.

    Top with salmon and spinach. Place the remaining avocado "buns" on top and sprinkle with sesame seeds and sea salt flakes.

    Recipe makes 1 serving.


    Shaved Zucchini Salad with Plant-Based Cheese and Pine Nuts

    Shaved Zucchini Salad with Plant-Based Cheese and Pine Nuts

    So you want to eat clean, but you don’t want to feel bored. This  Shaved Zucchini Salad with Plant-Based Cheese and Pine Nuts is so good! It was inspired by Roots Whole Body in Portland, OR. They have a similar salad that will leave you thinking about for days. 

    This salad is so easy to make. You can enjoy this as a main or pair it with grilled salmon. If you find yourself with extra zucchini, this recipe is a soul-satisfying and delicious option. 

    Shaved Zucchini Salad with Plant-Based Cheese and Pine Nuts

    Shaved Zucchini Salad with Plant-Based Cheese and Pine Nuts

    (Gluten-Free, Plant-Based, Paleo, Whole30)

    What You'll Need

    1/3 cup extra-virgin olive oil
    2 tablespoons fresh lemon juice
    1 teaspoon coarse sea salt
    1/2 teaspoon freshly ground black pepper
    8 mint leaves, finely chopped
    2 pounds medium zucchini, trimmed
    1/2 cup coarsely chopped fresh dill
    2 purple bell peppers*
    1/4 cup pine nuts, toasted + 1/8 cup
    1 cup cherry tomatoes, cut in halves
    5 cups baby spinach
    Kite Hill Plant-Based Cheese**



    * If you can't find them, you can use Anaheim peppers that offer a similar taste

    ** if plant-based cheese isn't your thing swap it out for goat cheese

    What You'll Need To Know

    In a bowl whisk oil, lemon juice, 1 teaspoon coarse sea salt, 1/2 teaspoon black pepper, mint leaves, and garlic to blend. Set dressing aside.

    Using a V-slicer or mandoline slicer, slice zucchini into ribbons (about 1/16 inch thick). Place ribbons in large bowl. 

    Add dill, purple bell peppers, tomatoes, spinach, and pine nuts, then dressing; toss to coat together. 

    Season to taste with salt and pepper. 

    Add 1 tbsp of Kite Hill plant-based cheese (or cheese of choice) to each plate. 

    Add salad, and add 1/4 avocado to each plate and sprinkle with pine nuts. 

    Makes 2-4 servings.


    Greek-Style Buddha Bowl

    greek buddha bowl

    This Greek-style Buddha bowl is a fab mix of grilled veggies, avocado, a spinach cucumber, tomatoes, pickled onion salad and Souvlaki chicken for a really healthy and balanced meal in one bowl. In this chicken-veggie kebab recipe, the meat is marinated in a lemony olive oil mixture, much like traditional Souvlaki. Enjoy this recipe with hummus, cucumber and a red pepper for a really colorful and nutritious meal.

    I love Buddha Bowls because, like salads, you can customize them to your liking for a delicious and nutritious meal. Here's what you'll need to build a balanced bowl every time:

    1. LEAFY GREENS: Begin with a bed of greens like arugula, baby kale, romaine, spinach, mixed greens, red or green leaf lettuce

    2. VEGGIES: Add as much raw veggies as you want. Some of my favorites are: cucumbers, shredded carrots, red cabbage, peppers, sprouts, shredded beets, radishes, tomatoes, scallions, onions, broccoli

    3. FATS, CARBS AND PROTEIN:  Choose 1-2 of each from the following categories:

    Healthy Fat – avocado, walnuts, almonds, pine nuts, olive oil, hummus, hemp seeds, coconut flakes, sunflower seeds, sesame seeds

    Protein – chickpeas, black beans, tofu, tempeh, nuts, edamame, white beans, kidney beans, (non-vegan version: hard-boiled eggs, chicken, fish)

    Complex Carbohydrates – quinoa, brown rice, roasted sweet potatoes, farro, barley

    4. Optional Add-Ins: I like to add roasted vegetables especially in the winter for added warmth and satiety. And, in the Summer, grilling my veggies are a must!

    greek buddha bowl

    Greek-Style Buddha Bowl

    (Gluten-Free, Plant-Based, Paleo, Whole30)

    What You'll Need

    Souvlaki Marinade
    1 lemon, juiced
    1/4 cup extra virgin olive oil
    1 teaspoon dried oregano
    3 cloves garlic, crushed
    Sea salt, to taste
    Pepper, to taste

    4 chicken breast, tenderized and cut into 1" cubes
    2 medium purple onions, cut into 1" pieces
    2 green bell peppers, cut into 1" 
    1 pineapple, cubed and cut into 2" 
    4 zucchini, cut into 1" rounds
    pieces skewers

    4 medium Persian or English cucumbers, diced
    2 cups cherry or grape tomatoes, cut in halves
    1/8 cup olive oil
    1/4 cup pickled red onion
    Fresh dill, chopped
    Juice from 2 lemons
    Sea salt, to taste
    2 avocados

    What You'll Need To Know

    In a large glass bowl, Souvlaki Marinade ingredients; add chicken, and veggies, and stir to coat. Cover, and refrigerate for 2 to 3 hours.

    Preheat grill for medium-high heat. Thread chicken, peppers, zucchini, pineapple, and onions onto skewers.

    Lightly oil grate. Cook for 10 to 15 minutes, or to desired doneness, turning skewers frequently for even cooking.

    While the skewers are grilling or marinating, mix together in a large bowl all of the salad ingredients, with the exception of the avocado.

    Plate and top with 1/4 sliced avocado on each.

    Recipe makes 8 servings.


    Cashew Cardamom Butter

    Woah, guys!! Pure awesomeness happening right here.  Have you ever tried dunked Eating Evolved dark chocolate in cashew butter? It's so good! And this homemade cashew butter is a ridiculously good combo with this chocolate! 

    I recently made cashew butter, playing around with different spices and ingredients and this flavor is my favorite thus far! You'll love the hints of cardamom and vanilla and the amazing benefits of the maca powder. 


    Cashew Cardamom Butter

    (Gluten-Free, Plant-Based, Paleo, Whole30)

    What You'll Need

    3 cups cashews
    1/4 tsp sea salt
    1 tsp cardamom
    1 tsp vanilla powder
    1 tbsp maca powder
    8-10 stevia drops (or 2 pitted Medjool dates)*
    1/4 cup unsweetened coconut shavings

    * omit if on Whole30

    What You'll Need To Know

    Using a Vitamix or food processor, add all ingredients except for the coconut flakes and secure lid.

    Process until smooth, about 3-4 minutes. If using a Vitamix, start slow and gradually increasing from setting 5 to 10. Use the tamper to press the ingredients into the blades.

    Add in 1/4 cup unsweetened coconut shavings and process for 30 seconds. 

    Use a spatula to pour into a jar or air tight container.


    Grilled Portobello Mushrooms Bowl

    I'm all about making my food look pretty. And, this week, I've been enjoying making my meal preps look pretty AF! 😉 This was the Grilled Portobello Mushrooms Bowl I made as part of my weekly meal prep. I love Portobello's because of how meaty they are. This is a great steak alternative for vegetarians, in addition to being a delicious side dish at any type of dinner. It was super easy to make and throw together. 


    Grilled Portobello Mushrooms Bowls

    (Gluten-Free, Plant-Based, Paleo, Whole30)

    What You'll Need

    Portobello & Asparagus
    4 Portobello mushrooms
    1 tbsp coconut oil
    dried oregano, to taste
    sea salt, to taste
    1 tbsp coconut amino's

    Sweet Potatoes & Asparagus
    1 medium sweet potato, cut into pieces
    1/2 tbsp coconut oil
    dried oregano, to taste
    sea salt, to taste
    1 tsp Spanish smoked paprika

    Rainbow Microgreens
    1 Watermelon Radish
    1 Avocado

    Lemon juice (optional)

    What You'll Need To Know

    Preheat oven to 350 degrees. Lightly coat sweet potatoes in coconut oil and season with spices.

    Transfer to a shallow baking pan large enough to hold a single layer. Roast for 25-35 minutes stirring on occasion. Cooking time will depend on how thick you've cut the sweet potato!

    In a bowl, coat asparagus and mushrooms with coconut oil and season with spices. 

    Grill over hot grill for 10 minutes. Serve immediately and squeeze lemon over them.

    When ready to plate, top each plate with 1/4 cup rainbow microgreens, 1/8 sliced watermelon radish, and 1/4 avocado. 

    Recipe makes 2 servings.


    Cucumber Tomato Mint Salad with Microgreens

    cucumber tomato mont salad with microgreens

    This Cucumber Tomato Mint Salad with Microgreens is literally Summer in a bowl. And, it is SO GOOD!

    It’s a cucumber-tomato mint salad tossed in olive oil, lemon juice, and sea salt topped with rainbow microgreens, watermelon radish, and avocado sprinkled with black sesame seeds. It's light, so simple and easy to make, and it's perfect for Summer!  You can eat this as a main or serve it as a side to grilled shrimps or salmon.

    I've been loving the addition of microgreens to my meals lately. They are so good for! Did you know that researchers found microgreens like red cabbage, cilantro, and radish contain up to 40 times higher levels of vital nutrients than their mature counterparts? And, I'm sure you are wondering what they are exactly? Microgreens are young seedlings of edible vegetables and herbs harvested less than 14 days after germination. You can buy them at the grocery story or grow them at home through a kit like Hamama!


    What You'll Need

    2 tomatoes, chopped
    2 Persian cucumbers, chopped
    8 mint leaves, chopped
    1/2 tbsp olive oil
    sea salt, to taste
    juice from 1 lemon
    1 watermelon radish
    rainbow microgreens
    1 avocado
    Black sesame seeds

    What You'll Need To Know

    In a bowl toss together tomatoes, cucumber, mint leaves, watermelon radish with olive oil, seas salt and lemon juice.

    Divide into 2 or 4 portions and top with microgreens and 1/4 avocado sprinkled with black seasame seeds.

    Recipe makes 2-4 servings.

    Have you tried microgreens? How do you enjoy them? Share it here!

    Roasted Veggie Salad Bowl

    roasted veggie salad bowl

    This is the perfect dish to ease into Summer. It’s fresh and light, and the roasted veggies add a cozier flavor to the mix.

    For a touch a protein, you can also easily roast some chicken from scratch too, just drizzle on some olive oil, a good sprinkling of salt and pepper and some fresh herbs and roast at 350F for approx 90 minutes.) The sesame seeds and hemp seeds add a gorgeous texture, as does the creamy avocado, which tastes fabulous with a squeeze of lemon.

    roasted veggie salad bowl
    roasted veggie salad bowl

    What You'll Need

    1 medium zucchini, zoodled
    1 butternut squash, cubed
    1 purple onion, cut in 4’s
    2 cups mushrooms
    4 cups spinach
    1 red bell pepper, sliced
    1 orange bell pepper, sliced
    1 tbsp coconut oil
    Sea salt, to taste
    Pepper, to taste
    1 tbsp Hempseeds
    1 tbsp Black sesame seeds
    1 lemon
    1 avocado, cut in 4's and sliced

    Optional: Add a serving of roasted or grilled chicken for a protein boost!



    What You'll Need To Know

    Preheat oven to 350F.

    Melt coconut oil and coat squash, onion, butternut squash, peppers, and mushrooms. Season with sea salt and pepper and roast for 25-30 minutes.

    While veggies are roasting, zoodle one zucchini and toss with lemon juice, hemp seeds, black sesame seeds, sea salt and pepper.

    Add one cup spinach to each plate and top with 1/4 cup zoodle mix and 1 cup roasted veggies.

    Add 1/4 avocado, to each one plate and sprinkle with hemp seeds and black sesame seeds.

    Recipe makes 4 servings.  

    Follow @ValerieFidan on Instagram for the latest bits + bites!.

    Let's Hash It Out: One-Skillet Veggie Hash


    Make your next lazy morning sizzlin’ with this super delicious and flavourful one-skillet veggie hash. If you know me well, you know how much I LOVE breakfast... for lunch or dinner! And, ever since I found out about my egg and soy intolerance (on top of already being gluten intolerant), at first it seemed like all the breakfast fun was gone. It's not! I just needed to get creative with it. You're going to love this one-skillet veggie hash! It's very minimal in ingredients and kitchen tools and it's loaded with so much flavor!

    Let's Hash It Out: One-Skillet Veggie Hash
    Let's Hash It Out: One-Skillet Veggie Hash

    What You'll Need

    Recipe makes 4 servings

    2 tbsp ghee
    4 large or 6 medium potatoes, peeled and cut into ½” cubes
    1 onion, diced
    1 shallot, diced
    1 red bell pepper, diced
    1 green bell pepper, diced
    2 cups broccoli
    2 zucchini, chopped
    1 cup cauliflower
    2 cups purple cabbage, chopped
    2 tsp. fresh parsley, chopped
    3 garlic cloves, minced
    Salt and pepper, to taste
    Skout Backcountry Raw Pumpkin Seeds
    hemp hearts, to taste
    1 avocado, sliced

    What You'll Need To Know

    1. Preheat the oil and butter in a large nonstick skillet over medium heat. Add onion and shallots and cook for about 5 minutes or until translucent.

    2. Add in the rest of the vegetables and cook for about 10-12 minutes.
    Increase the heat to medium-high and cook for 10 minutes, stirring occasionally, until the vegetables turn golden brown.

    3. Add the parsley and garlic; cook for 2 minutes. Season with salt and pepper. Sprinkle with pumpkin seeds and hemp hearts and serve immediately.

    4. Top each plate with 1/4 sliced avocado.

    Wrap n’ Roll: Avocado-Salmon Rainbow Chard Warp (Gluten-Free, Paleo, Whole30)

    This is how I roll: Avocado-Salmon Rainbow Chard Warp. Who said healthy can’t be tasty AF?  I got this whole rainbow swiss chard wrap n’ roll idea from The Minimalist Baker. Seriously, Dana is a GENIUS… search her site for “RAINBOW CHARD #WRAPS” and you’ll come across SO many recipes to get some inspo from… plus great tips on how to prep your leafy rainbow green.

    But, back to this tasty wrap. It was super simple to make and it was all under 30 minutes.

    Wrap n’ Roll: Avocado-Salmon Rainbow Chard Warp
    Wrap n’ Roll: Avocado-Salmon Rainbow Chard Warp
    Wrap n’ Roll: Avocado-Salmon Rainbow Chard Warp
    Wrap n’ Roll: Avocado-Salmon Rainbow Chard Warp
    Wrap n’ Roll: Avocado-Salmon Rainbow Chard Warp
    Wrap n’ Roll: Avocado-Salmon Rainbow Chard Warp
    Wrap n’ Roll: Avocado-Salmon Rainbow Chard Warp
    Wrap n’ Roll: Avocado-Salmon Rainbow Chard Warp

    What You'll Need

    2 - 3oz salmon filets
    San Francisco Sea Salt Co chili lime sea salt
    1 lemon, sliced in medallions
    2 large rainbow swiss chard leaves
    1 tsp coconut oil
    2 cups roasted spaghetti squash
    sea salt, to taste
    2 cups baby spinach
    2 tsp coconut aminos
    1 tbsp almond shavings to each leaf
    1 avocado
    black sesame, to taste

    What You'll Need To Know

    1. Preheat oven to 425F. Place two 3oz salmon filets in an aluminum foil sheet and season with chili lime sea salt and top with thinly sliced lemon medallions. Fold foil and pop in the oven and bake salmon for 15 minutes.

    2. While all of that is cooking up, wash a couple of rainbow swiss chard leaves and pat dry.

    3. Over a medium heat, melt 1 tsp coconut oil in a skillet and add in 2 cups roasted spaghetti squash and season with sea salt. add in 2 cups baby spinach and 2 tsp coconut aminos, cooking until the spinach is wilted. Let this mix cool a bit before adding to each leaf.

    4. When cooled, add one cup to each leaf and sprinkle with 1 tbsp almond shavings to each leaf.
    Top with salmon - use a fork to shreds it apart.

    5. Slice 1/2 avocado for each wrap and sprinkle with black sesame seeds and enjoy!


    Tasty AF Chicken Balanced Bowl With Cauli-Rice + Roasted Veggies


    Creating a balanced meal in a hurry can be a bit of a challenge. I have the perfect solution: The Balance Bowl.  It's super simple to make and it's tasty AF!

    Mondays and Wednesdays tend to be my tough workout days with killer MegaFormer session at Megaburn Fitness then death-by-boxing (aka Team Quest boxing class.) These are my two days of major sweaty AF cardio! 😅 So, as you can imagine, fueling up is key. This bowl right here, is the perfect meal. It's got the perfect balance of healthy fats, proteins, and carbs.

    What You'll Need

    Sweet Potato:
    1 sweet potato (roughly 150g)
    1 tsp coconut oil
    sea salt, to taste
    11 tsp dried oregano
    Mixed Greens:
    2 cup mixed spring greens
    2 tsp coconut aminos
    1/4 cup purple cabbage
    2 tsp green onions tops
    1/2 head cauliflower
    1/4 tbsp coconut oil
    1 tsp dried oregano
    sea salt, to taste
    1 orange bell pepper, sliced
    2 - 3-4oz chicken breasts
    2 tsp smoked paprika
    1 tsp dried oregano
    sea salt, to taste
    1/2 tsp coconut oil, melted
    1/4 Avocado
    Chia seeds (sprinkled on avocado)

    What You'll Need To Know

    Sweet Potato:
    Pre heat oven to 400F. Slice 1 sweet potato into medallions, and place in a baking dish and coat with coconut oil and season with sea salt and dried oregano. Place in the oven and bake for 15-20 minutes, until soft and slightly browned.
    Rub chicken breasts with coconut oil and sprinkle both sides with salt, smoked paprika and oregano. Place chicken in a broiler pan.
    Bake in oven for 10 minutes. Flip chicken and cook until it is no longer pink in the center and the juices run clear, about 15 minutes more. Remove chicken from pan and let it cool, then cut into cubes. Note: place chicken pan next to sweet potato baking dish.
    Mixed Greens:
    Mix together 2 cup mixed spring greens, green onion tops, and purple cabbage and toss with coconut aminos and set aside.
    Note: If you are meal prepping, don’t add coconut aminos until ready to eat to avoid wilting!
    In a food processor, add 1/2 head of cauliflower and pulse about 5-6 times until a “rice” consistency forms. Over a medium heat, melt coconut oil and add in cauli-rice and orange bell pepper and season with dried oregano and sea salt. Cook for about 8-10 minutes, until the bell pepper is soft.
    When everything is ready, plate with cauli-rice, mixed greens, sweet potato medallions, and chicken cubes. Top with sliced avocado and chia seeds spoiled on avocado.

    Recipe makes 2 servings.



    Here's another delicious recipe, and the last of gr8nola's #TheGr8Cleanse! You are going to love the sweet and spicy combo of veggies in this salmon bake, and with four servings you can have dinner for yourself for the week, or for your whole family! It's also very easy and simple to whip up during the week and not to mention nutritiously packed.

    What You'll Need

    4 - 4 oz pieces of salmon
    2 lemons, sliced in medallions
    1 red bell pepper, sliced
    1 onion, sliced
    3 cups baby spinach
    1 zucchini, sliced in medallions
    16 mushrooms, sliced in half
    1 delicata squash, sliced
    2-3 garlic cloves
    2 tsp ghee or coconut oil
    A pinch of sea salt
    2 tbsp parsley, chopped
    1 tbsp dried oregano
    Optional: Red Chili Flakes for a kick of heat

    What You'll Need To Know

    1. Preheat oven to 400F. In a baking sheet add salmon and season with sea salt and place lemon medallions over each salmon filet.

    2. In a mixing bowl, toss and coat vegetables with ghee or coconut oil and season with sea salt, parsley and dried oregano.

    3. Add vegetables to the baking sheet and cover with aluminum foil.

    *Depending on your oven and how thinly sliced your squash is.

    Makes 4 servings.

    Mushroom Cauliflower Stir Fry (Gluten-Free, Plant-Based, Paleo, Whole30)


    Sharing and crafting delicious recipes is something that I enjoy doing. It's part of my happiness! When I was asked to help develop clean recipes and snap these dishes for MegaBurn Fitness, I felt incredibly honored and grateful! This Mushroom Cauliflower Stir Fry is one of my favorites! It's clean, delicious and easy to whip up as a weeknight dinner.

    What You'll Need
    1 bag cup Cauliflower rice
    2 tbsp coconut oil
    1/2 cup onion, chopped
    6 garlic cloves
    ¼ cup sun dried tomatoes
    4 shitaki mushroms, halved
    4 cups baby spinach
    ½ tsp cumin
    sea salt, to taste
    ½ tbsp lemon juice

    What You'll Need To Know

    1. In a non stick pan, melt coconut oil over a medium heat and cook onions until translucent. Add in garlic, sun dried tomatoes, mushrooms, cumin, sea salt and cook for 4-5 minutes. Remove mushrooms and set aside.

    2. Add cauliflower rice, lemon juice and cook for 4-5 minutes.

    3. Next, add in spinach and cook until spinach is wilted.

    4. Transfer to a plate and top with mushrooms.

    Recipe Makes 2-3 Serving

    MEGATIP: You can either rice a head of cauliflower or buy it pre-made at Trader Joe’s or Whole Foods. You can make this ahead of time for meal prep for the week! Want more of the MegaBurn Challenge recipes? Check out MegaBurn's IG!!