Raspberry Strawberry Coconut Milk Chia Pudding - Gluten Free, Dairy Free, Keto Breakfast

Raspberry Strawberry Coconut Milk Chia Pudding Keto Breakfast - livethelittlethings.com

Your morning just just about to get sweeter!

Waking up for this strawberry-raspberry chia seed pudding is a great way to bring excitement to your day!

This is such an amazing combination. It's especially nice with the creamy homemade coconut milk and a touch of sweetener, like stevia. The chia seeds offer a punch of antioxidants, fiber, protein, healthy fats, calcium, manganese, magnesium, and phosphorus. The healthy fats in the chia seeds also help you feel full and satiated.

Mix it up the night before and grab a snack-sized jar on your way out the door in the morning or have it as breakfast or snack. It's real delicious treat!


Strawberry-Raspberry Chia Seed Pudding

Recipe makes 2 servings


What You'll Need

2 cup homemade coconut milk

6 tbsps cup chia seeds, divided

1/4 cup raspberries, fresh or frozen

2-3 strawberries, fresh or frozen

2-3 drops stevia, or natural sweetener of choice

2 scoops collagen

Toppings:

2 tbsp nut butter (I used GroundUp PDX Classic Smooth)

unsweetened coconut shavings

2 sliced strawberries

What You'll Need To Know

Add coconut milk, raspberries and sweetener to a blender and blend for 30 seconds to one minute. In two pint-sized mason jars or bowls, add 3 tbsps chia seeds to each jar.

Divide contents of the blender between the two jars. Stir with a spoon or put a lid on both jars and shake. If shaking, make sure all of the seeds from the bottom get mixed in.

Refrigerate for at least an hour until the chia seed pudding thickens.

 
 

Blueberry-Cardamom Ice Cream Bars

blueberry-cardamom-ice-cream-bars_2-copy.png

I love sweets and have a big sweet tooth. It sometimes makes it hard to stay on track. These Blueberry-Cardamom Ice Cream Bars are perfect for beating sweet cravings! They make a great on-the-go, nutritious, light and healthy breakfast or dessert options. They’re an excellent fit for busy schedules since you can make them ahead time, store them in the freezer and then grab one while running out of the house.

blueberry-cardamom ice cream bars_2
blueberry-cardamom ice cream bars_2

What You'll Need

1 1/4 cup of blueberries
2 cups plain Greek yogurt
1 tablespoon honey
1/2 tablespoon vanilla powder
1/2 tablespoon cardamom
a pinch of sea salt

What You'll Need To Know

1. Mix in together ingredients in a bowl.

2. Then, line a baking pan with wax paper and pour the picture in.

3. Pop it in the freezer for at least 2-3 hours and break into pieces once you’re ready to snack on them.

Souvlaki Quesadilla

Souvlaki-Quesadilla-.png

So, what happens when your mix Turkish/Greek and Mexican food? This! It’s like a Souvlaki Quesadilla! And, it was a total accident. A delicious accident. I was looking for a gluten-free pita bread recipe, but all of them involved hours of prep, several types of flour, xantham gum, etc. It seemed a little much for a small craving. I’m all about simplicity and minimal ingredients. And, I also can’t bake to save my life!

Well, let me tell you something… this is hands down the best accident! Grilled skewered chicken, homemade Tzatziki sauce, tomatoes, red onions, lettuce, and feta all wrapped up in an organic corn tortilla. It's a perfect, quick weekday dinner or lunch leftovers.

What You'll Need

1 1/2 Tbsp Balsamic vinegar
4 1/2 Tbsp Extra Virgin Olive oil
juice of 1 lemon
1 Tbsp. dried Oregano
1/2 Tsp. fresh ground black pepper
4 boneless skinless chicken breasts, cut into 1-inch cubes
6 to 8 wooden grilling skewers, soaked in water.
8 round organic corn tortillas
1 1/2 cups a romaine lettuce sliced into 1/4 inch pieces
1 red onion, sliced thin
1 tomato, chopped
1/2 cup chopped jalapeño pepper
kalamata olives for garnish
Tzatziki Sauce

What You'll Need To Know

1. Preheat your grill on high.*

2. Mix your Balsamic vinegar and olive oil. Combine all the marinade ingredients in a small bowl. Pour the marinade over the chicken cubes in a lidded container. Cover, shake and marinade in the refrigerator overnight or at least 1 hour.

3. Remove chicken from the marinade and push onto skewers. Discard the remaining marinade.

4. Cook your chicken on a lightly oiled grill about 8 minutes per side.

5. Brush both sides of organic corn tortilla's with olive oil and season with more dried oregano, garlic salt, onion powder, white pepper/black pepper and salt mixture. Grill both sides until lightly browned.

6. Assemble sandwiches using two grilled tortillas each. Arrange chicken, lettuce, onion, tomato, and jalapeño peppers on tortillas. Drizzle with Tzatziki Sauce, cut into halves for serving and garnish with olives.

* Don't have a grill? No problem! Pre heat oven to 425F and cool for 20-25min or until the internal temperature reaches 165F.

Recipe makes 4.

Perfecting Cauliflower Crust Pizza

Perfecting-Cauliflower-Crust-Pizza_6.jpg

Try This Easy Cauliflower Pizza Crust Recipe! Eating clean doesn’t mean you have to give up pizza. I'm sharing with you a simple, nutritious recipe for a veggie-packed pizza made on a baked cauliflower crust instead of gluten, carb filled dough.

The result is a low-calorie, low-carb version of this favorite comfort food that you can and will enjoy guilt free. The first time I made this pizza, it was a disaster. I've improved the recipe - so give it a try!

Perfecting Cauliflower Crust Pizza
Perfecting Cauliflower Crust Pizza
Perfecting Cauliflower Crust Pizza
Perfecting Cauliflower Crust Pizza

What You'll Need

½ head of cauliflower, cut into florets
½ tsp dried oregano
1 clove garlic, crushed
4 tbsp parmesan cheese
1 large egg, beaten
Salt and pepper, to taste
1/2 cup tomato sauce
6 cherry tomatoes, sliced in half
8 fresh mozzarella balls, cut in half
3 mushrooms (thinly sliced;
1cup cabbage red cabbage
1 cup fresh baby spinach

What You'll Need To Know

Preheat oven to 425F. Line a baking tray with baking paper and set aside.

Place the cauliflower florets in a food processor and process until finely chopped. Place the chopped cauliflower in a microwave-safe bowl and cover with cling film. Microwave on high for 8-10 minutes or until soft. Leave to cool.

In a large bowl, mix the cooled cauliflower, egg, oregano, garlic, cheese salt and pepper together until well combined.

Place the mixture onto the prepared tray and pat into a round shape that is approximately 1cm thick.

Bake for 20-30 minutes or until the base is golden.

Top base with tomato sauce, spread evenly over base. Place tomatoes, mozzarella, and mushrooms and return to the oven for 5-10 minutes

Remove from the oven and sprinkle with spinach and red cabbage.

Double ingredients if making for 2

NOTE: If you don't microwave the cauliflower, don't worry. Just bake it for 40 min at 425F.

Peruvian Ceviche

Now that summer is here; there are so many great fresh dishes filled with plenty of fresh ingredients. And, if there is one dish in particular that is a staple in my household it's Ceviche.

Peruvian style fish ceviche is different than the Mexican ceviche that I grew up with. Some of the main differences are that the ones made in Peru tend to marinate for less time in lime juice, and there's the absence of tomatoes and cucumbers. Mexican style ceviche is generally made using shrimp over fish. Peruvian ceviche is typically served on a lettuce leaf, with boiled choclo or corn, cancha corn or Andean style corn nuts, and sweet potato. The sweet potato is usually boiled and sliced and added to the mix as garnish.

This is absolutly my favorite dish. It's a light and delicious summertime dish!

peruvian ceviche
peruvian ceviche

What You'll Need

1 ½ pounds very fresh and good quality fish filets (corvina, halibut, mahi-mahi)
1/2 red onion, thinly sliced
8 lemons
1 habanero pepper thinly sliced
1 garlic clove
1/2 fresh boiled corn cup Peruvian corn or Cuzco corn
1 sweet potato boiled thick slices
Salt to taste
Pepper to taste
1/4 cup cilanto
1/4 teaspoon cumin
Sides: Chifles or fried green plantain chips
 

What You'll Need To Know

Cut the fish into squares pieces.

In a bowl put the pieces of fish, pepper (to taste), salt pepper, garlic, cumin, and cilanto and mix together. Once mixed well, add lemon juice and mix together.

Rub the thin onion slices with 1/2 tablespoon of salt and rinse in cold water and add to mix and cover and refrigerate for about 10-15 minutes.

Taste the fish ceviche and add additional salt if needed. Use a slotted spoon to remove the fish and onions from the lime juice mix and place in a serving bowl, sprinkle with olive oil and finely chopped cilantro.

Serve immediately with your choice of sides and garnish with sweet potato and boiled corn and service with plantain chips.

Healthy Guilt-Free Blondies (Gluten Free)

No regrets.

Ever.

And, I'm talking about dessert. But more specifically, I’m talking about Blondies.

Blondies are often called brownies without chocolate which I find silly. They are a dessert with their own unique deliciousness and personality. Chewy, rich, and flavorful blondies, when made right, are an indulgent dessert that are hard to resist, and so worth every bite.

Healthy Guilt-Free Blondies (Gluten Free)
Healthy Guilt-Free Blondies (Gluten Free)

I recently came across a healthy Blondie recipe on my friend's instagram feed and knew I had to make these bad boys! My recipe is adapted from Ambitious Kitchen's recipe.

There is a secret ingredient that makes these super duper healthy, packed with protein and fiber. There aren’t any weird ingredients either. So, what is the secret ingredient? Chickpeas!

Healthy Guilt-Free Blondies (Gluten Free)
Healthy Guilt-Free Blondies (Gluten Free)

Sounds odd, but trust me on this. They are delicious!

Healthy Guilt-Free Blondies (Gluten Free)
Healthy Guilt-Free Blondies (Gluten Free)

What You'll Need

1 tablespoon coconut oil
2 cups chickpeas/garbanzo beans (or 1 can, rinsed and drained)
1/2 cup all natural peanut butter
2 teaspoons vanilla
1/2 tsp salt
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1/3 cup dark chocolate chips
1 tablespoon stevia*
1/4 cup water
sea salt, for sprinkling

What You'll Need To Know

Preheat oven to 350 degrees F and coat 8x8 inch pan** with coconut oil or a nonstick cooking spray.


In a food processor, add all ingredients except chocolate chips and process until batter is smooth.
Fold in 1/3 cup of chocolate chips, I like to use dark chocolate because it has less sugar but it's up to you.

Spread batter evenly in prepared pan.

Bake for 20-25 minutes or until toothpick comes out clean and edges are a tiny bit brown. The batter may look underdone, but you don't want them to dry out.

Cool pan for 20 minutes on wire rack.

Sprinkle with sea salt then cut into squares.
 

* I opted to use stevia, but if you can also use 1/3 cup pure maple syrup or honey

** I used a 9x9 pan

Oven-Baked Chicken Breast with Shiitake Mushrooms

Oven-Baked-Chicken-Breast-with-Shiitake-Mushrooms-2.png

Oven baked chicken breast with its tasty dinner squad. This recipe is easy to make and requires hardly any effort, and kitchen equipment. You'll need foil, your oven, and your ingredients. That's it! It makes for a quick and easy weeknight dinner that is packed with flavor and good for your ingredients.

What You'll Need

2 3-4oz chicken breast
8 shiitake mushrooms
8 broccoli, thinly sliced
1/4 cup kalamata olives
1 lime, thinly sliced
1 lemon, thinly sliced
1tablespoon grated ginger
2 sheets of foil
1 garlic clove, chopped
1 teaspoon crushed red pepper
1 orange
1 tablespoon olive oil
sea salt, to taste
 

What You'll Need To Know

Preheat the oven to 450°F

Put each chicken breast on a piece of individual foil (about a 14"square), and brush with olive oil.

Arrange evenly shiitake mushrooms, broccoli, kalamata olives, lime and lemon slices, ginger, garlic, crushed red pepper to each chicken breast. Squeeze half and orange over each and season with salt.

Gather together the edges of the foil, seal tightly and shake!

Bake the parcels on a baking tray in the oven for 25-30 minutes.

Plate each parcel individually and allow your guests to open their own parcel.

If you're making more making more than 2 servings double up on your ingredients.

Makes 2 servings.

Garden Fresh Salad with Seared Tuna

Garden-Fresh-Salad-with-Seared-Tuna-letsregale.com_.png
Garden Fresh Salad with Seared Tuna letsregale.com
Garden Fresh Salad with Seared Tuna letsregale.com

Searing tuna to perfection skills so on point that I'm considering adding it to my resume. I made this last week and it was absolutely delicious and so simple to make. This Garden Fresh Salad with Seared Tuna is a very healthy choice dinner or lunch and is easy and fast to make.

This salad is amazing! The tuna adds a healthy kick of protein and freshness to the salad. With its distinct flavor and its high nutrient content, tuna is one of the healthiest and most delicious types of seafood available. But, since it's low-fat content, it tends to get dry and flaky if it's cooked all the way through. (Think canned tuna.) Searing tuna is a great way to keep it moist and flavorful.

Searing tuna to perfection you have to remove excess water from the surface of the tuna. Cut the tuna into even-sized steaks if it isn't already divided this way, and pat each steak gently with a paper towel on both sides. The steaks don't need to be bone-dry, but you don't want any excess water beyond the natural moistness of the meat since tuna steams when it cooks.

Another important step is making sure to heat the oil in a pan on the stove using a medium-high or high heat for about five minutes or until pan starts smoking. The key to getting a good sear is cooking at high heat for a short length of time. Cooking tuna at too low of temperature won't give you the crispy texture you want and cooking for too long will risk drying out the inside of the meat.

What You'll Need

1lb sushi grade fresh Tuna Steaks
2 tablesoons canola oil*
1 red bell pepper, washed and chopped fine
1 red onion, sliced thin
2 stalks of celery, sliced thin on diagonal
1/2 cup washed and chopped dill
1 ripe avocado, sliced
2 small cucumbers, washed and sliced thin on diagonal
12 grape or cherry tomatoes
1 cup cooked garbanzo, or 1 can, drained and rinsed
4 cups baby arugula, washed
2 cups baby spinach
sea salt to taste
fresh ground black pepper to taste
Lemon vinaigrette
Aged balsamic (18 years or older)

What You'll Need To Know

Heat a non-stick skillet on med/high heat.

Brush the tuna steaks with a bit of olive oil and drop in pan.

Cook each side for 2-4 minutes depending on how you like your tuna steaks cooked, season with salt and pepper and set aside to rest.

Place the tomatoes, sliced onion, sliced celery, chopped dill, sliced avocado, sliced cucumber, diced red pepper, garbanzo beans, spinach and arugula in a bowl. Toss to combine it Lemon vinaigrette and set aside.

Slice your tuna steaks into stip-bite size pieces, arrange on salad, and drizzle with your aged balsamic.

Season to taste with salt and pepper.

* Use canola oil or another oil with a high smoke point, never olive oil.

Green Detox Smoothie

detox smoothie | letsregale.com
detox smoothie | letsregale.com

Do you need a detox from the weekend? That's where this smoothie comes in. Not only is it delicious, but it's really high in protein, too. This detox smoothie is bursting with flavor, healthy, naturally detoxifying ingredients. Let’s take a look at each ingredient. Avocados are an excellent source of numerous vitamins and minerals including high amounts of potassium, vitamin E and B vitamins, as well as other antioxidants. It can help replenish liver cells, making it an excellent detox food. The high healthy fat content makes it an excellent companion to other foods containing vitamin A since it helps the body absorb the other vitamin. Adding in some avocado each day will also provide fiber to your diet, which in turn helps with digestion.

detox-smoothie-letsregale.com-.png

Kale is a detox food. It’s filled with fiber and sulfur which are great for detoxifying your body and keeping your liver healthy. Kale is abundant in two carotenoids, lutein, and zeaxanthin, which act like sunglass filters preventing damage to the eyes from excessive exposure to ultraviolet light. Kale supports normal blood clotting, antioxidant activity, and bone health. The high amount of Vitamin K helps nourishes those activities in the body healthy.

Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline.

Match Powder is high in flavonoids (antioxidants) and is the best source of catechins. Catechins are a group of antioxidants that stop cell damage and fight disease and are even more powerful than vitamins C and E.

Cucumbers don’t get as much attention as they should.They're great sources of vitamin C, K, beta-carotene, and molybdenum. They are full of phytonutrients that provide antioxidant, anti-inflammatory and anti-cancer benefits.

Mangoes may very well be the king of all fruits.They help fight cancer, alkalize the body, aid in weight loss, regulate diabetes, help digestion, clean your skin, and make the perfect snack. Mango has a high level of vitamin C, pectin, and fiber that help to lower serum cholesterol levels. Fresh mango is a rich source of potassium, which is an important component of cell and body fluids that helps to control heart rate and blood pressure. They are also rich in iron!

What You'll Need

1/4 cup frozen mango
1/2 avocado
1 handful baby kale
1 handful baby spinach
1/4 cucumber
1 scoop of protein powder
1 cup unsweetened almond milk
1 teaspoon matcha powder

What You'll Need To Know

Add ingredients to a high-speed blender and blend until smooth.Pour and enjoy!
 

Greek Yogurt Vanilla Chia Seed Pudding

Chia-Seed-Pudding-with-Kiwi-Cashew_2.png

Dessert for breakfast! Yesss! O.K., well kinda, sorta. This Greek Yogurt Vanilla Chia Seed Pudding has all the right things for a delicious, at healthy breakfast with a sweet twist. I was excited about this breakfast this morning, after I rolled out of bed, made coffee and realized I had prepared this last night. Talk about winning at the whole breakfast game. Right?

Since my last trip to Greece in September, I've been obsessing over Greek yogurt. I mean, I'm talking about the real thing here! For some reason, it just tastes better. It’s creamier and has the perfect balance of tang and natural sweetness to it. It's a texture that Greek yogurt here in the U.S. are lacking.

A few months ago I discovered and have been obsessed with Elleno’s Greek Yogurt. This Seattle-based family-run company has been making Greek Yogurt, using a family recipe, which has been passed down from generations. Apparently, it's the cultures in the yogurt that make the difference. I thought I'd use this yogurt as my base for this bowl of chia seed pudding. It turned out pretty amazing. If you're making this recipe, I'd recommend using a creamy yogurt-like Siggi's or Noosa; but, really, any plain Greek Yogurt will do.

Chia Seed Pudding with Kiwi Cashew_1

What You'll Need

1/4 cup chia seeds
1 1/2 cups almond milk
1/2 cup plain greek yogurt
1 tablespoon hemp seeds
1/4 teaspoon ground vanilla
pink Himalayan salt, to taste
2 dates, pitted or 1 tablespoon honey
1/2 kiwi, 6 raw cashews for garnish

What You'll Need To Know

Blend the almond milk, greek yogurt, dates, ground vanilla in a high-speed blender.

In a bowl, add chia seeds, and whisk vigorously for a minute. Leave it in the fridge for 20 minutes or so and take out and give it another vigorous whisk.

Put it back to the fridge for 2 hours or longer. The whisking is to prevent the chia seeds from clumping. If you don’t have time, you don’t have to whisk it a second time. If you prefer your pudding less solid, add a little more almond milk or water.

Top it off with kiwi and cashew nuts before serving.

3 Ingredient Banana Pancakes

banana pancakes1

These pancakes are bananas!!!

Literally, bananas.

They are made up of three ingredients:

Bananas.

Eggs.

A dash of baking powder.

All 3 whisked together to create this magical breakfast treat. This is hands down one of my favorite breakfast treats when I'm having a major sweet tooth. It has few ingredients, and naturally gluten-free.

banana pancakes1
banana pancakes1

What You'll Need
1 medium ripe banana
2 large eggs
1/8 teaspoon baking powder, for fluffier pancakes
Grass-fed Butter

What You'll Need To Know

Add the bananas to a high-speed blender, blending it until it has a pudding-like consistency and no large lumps remain. You should have 1/3 to 1/2 cup of mashed bananas. Add 1/8 teaspoon of baking powder for fluffier, lighter pancakes.

Transfer your mixture to a bowl and stir in the eggs. Whisk the eggs together until the yolks and whites are completely combined.The batter will be very loose and liquidy, more like whisked eggs than regular pancake batter.

Heat a griddle over medium heat. Melt a little butter (or warm a little vegetable oil) in the pan to prevent sticking.

Drop roughly 2 tablespoons of batter onto the hot griddle. It should sizzle immediately. If not, turn up the heat slightly.

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

Flip the pancakes and cook for another minute or so

Transfer the cooked pancakes to a serving plate.

Serve with maple syrup, honey, jam, fresh berries, or any extra toppings you'd like.

Recipe makes 8 small pancakes. 

Poached Egg With Roasted Tomatoes & Bean Sprouts

poached-egg-roasted-tomatoes-1.png

Breakfast has always been my favorite meal of the day. It's the first meal of the day and a new start to a healthy day.

Over the weekend, I go a little fancy with breakfast: poached eggs with roasted tomatoes, on a bed of bean sprouts, seasoned with a mixture of coconut oil, oregano, thyme, rosemary, and garlic.

Poached eggs are so delicious but might seem tricky to make. But, they are quite easy to make if you know the right steps to take. And easy to make if you know the right steps. If you're making them for the first time, blindly, many things can go wrong, from overcooking to completely falling apart. From trial and error and countless YouTube videos, here are some foolproof tips to poach eggs.

How To Poach an Egg:

  • Prepare a small bowl of cold water and set it aside
  • Crack your egg on the edge of the bowl (only one at a time), so it is easier for you to pour into the water when it is time.
  • Fill a medium-sized saucepan with water and add two teaspoons white vinegar and one teaspoon sea salt. Bring this to a boil over medium heat.
  • Once water is boiling, reduce the heat to medium-low and keep the water at a low simmer. Ideally, there should only be small bubbles rising.
  • Using a wooden spoon, start stirring the simmering water until it creates a whirlpool. This will help to keep your eggs together as they cook and give them a perfect poached egg shape.
  • Carefully slide the egg into the water as close as possible to the whirlpool. If you like a soft poached egg, cook for 2-3 minutes or 3-4 minutes if you like a firm yolk.
  • Using a slotted spoon, transfer the egg from the hot water into a bowl of cold water. This can stop the cooking process, so you don’t overcook your egg.
  • Remove from the cold water and pat dry on a plate lined with paper towel.

What You'll Need

2 Poached eggs
1 cup Cherry tomatoes
2 cups bean sprouts
1 tablespoons coconut oil
1 teaspoon oregano
1 teaspoon thyme,
1 teaspoon rosemary
1 garlic clove, minced
Sea salt, to taste
Pepper, to taste

What You'll Need To Know

Heat the coconut oil in a cast-iron skillet over medium heat, adding the garlic once hot.

Add the tomatoes, salt, pepper, and assorted herbs and cook until the skins begin to wrinkle, and the tomatoes begin to break down, about 6 minutes. Turn off heat and cover.

In two bowls add a cup of bean sprouts to each.

Spoon the tomato mixture into a ramekin.

Add a poached egg on top of tomatoes and bean sprouts, adding a dash of salt and pepper to taste.

Recipe makes 2.

Avocado Green Smoothie (Bulletproof & Ketogenic-friendly)

Ketogenic Avocado Green Smoothie letsregale.com
Ketogenic Avocado Green Smoothie letsregale.com

I'm trying out this whole ketogenic diet, and it's day 3 of 21. I've been getting creative in the kitchen, health hacking recipes and making-over a lot of my favorites. My morning smoothies and smoothie bowls all have gotten a makeover.

I'd be lying if I said this was easy. It's not. It's been a matter of reteaching how to eat a keto diet. This whole eating ketogenic food has been a struggle, because, like most people, I love fruit and have been daydreaming about bananas and blueberries these last couple of days. Yesterday, I felt like I completed a 12-step program for carbs. I'm now feeling great and more specifically because I made a smoothie that didn’t have me missing bananas.

Keto aside, fats are good for your health and really shouldn't be avoided. Did you know that saturated fatty acids makeup over 50% of the cell membrane and give them necessary stiffness and integrity for proper functioning?

They also help promote good bone health by helping calcium to be incorporated into the skeleton; although to be effective, at least 50% of dietary fats should be saturated. Healthy Omega-3 fats, like those found in avocados, are better used by the body when the diet is rich in saturated fats. Because, you see, the fat around the heart muscle is highly saturated, drawing on this reserve in times of stress. (The preferred saturated fats for the heart are stearic acid and palmitic acid.)

What about the cholesterol in saturated fats?

It's not the bad guy either! Inflammation causes heart disease. The inflammatory fats and oils are those that are highly refined and too high in Omega-6 oils. A diet high in sugar is the culprit that causes inflammation, too. And, no, fats will not make you fat; Sugars and a high carb diet are what will make you fat.

Ketogenic Avocado Green Smoothie 2

What You'll Need

1 cup unsweetened coconut milk
1/2 small avocado
1 cups spinach*
1 scoop protein powder (I used this brand)
1 Tbsp hemp seeds
Optional: 1 Tbsp MCT or Brain Octane oil

4-5 ice cubes

What You'll Need To Know

Add all the ingredients into a blender and blend until smooth.

Pour, sip and enjoy.

* Do note that I boiled my spinach ahead of time.

Total Carbohydrate 21g / Dietary Fiber 13g / Net Carbs: 12g / Protein 21 g

Protein Pancakes (Gluten-Free)

Protein-Pancakes_1.png
Protein Pancakes letsregale.com
Protein Pancakes letsregale.com

Pancakes are no longer carb-laden belly bombs. They’re getting a healthy makeover hack with high-protein ingredients, and I've got a recipe you're going to love.

Whether it’s Greek yogurt, cottage cheese, almond flour, or protein powder, switching up the basic ingredients can give this breakfast favorite a much, much healthier nutritional twist. The protein pancake recipe below contains 9g of protein per serving and are naturally gluten-free. (Gotta love that!)

Happy flipping!

Portein Pancakes
Portein Pancakes

What You'll Need

2 Bananas
1 Cup Coconut Flour
1 1/2 Cup OatBran
1 Cup Cottage Cheese or Plain Greek Yogurt
6 Eggs
1 Scoop protein powder*
2 Cups Milk
1/2-1 tsp baking powder
What You'll Need To Know

Add all ingredients into a high-speed blender and blend until smooth and resembles pancake batter.
Heat skillet over medium heat and spray with pam or grease.
Put batter in circles onto a griddle and let cook until they start to bubble
Flip Pancakes over and cook until firm in the center

* I used VegaOne Protein (Vanilla). It's an all plant-based powder. But, any protein powder will do.

Korean Pancakes

I love Korean savoury pancakes (Pajeon). They’re super easy to make and you can throw any ingredient inside of them. Ove the weekend, I took a stab at making the most basic Korean pancake, an adaptation of ChowDivine's recipe, which is a savoury green onion pancake. The "pa" part of this word means green onion while the "jeon" part of this recipe doesn’t translate correctly but means “anything dipped in a flour + water kind of batter and pan fried.”

Traditionally, Korean pancakes are served with a dipping sauce. I made mine as part of my scrambled egg breakfast. This recipe is so easy to make, that it's sort of fool proof. You can’t screw it up! Do you want more greens onions and less batter? Go for it. More batter with a few sprinkled onions? I've tested a few different versions of the recipe before I settled on this method.

korean pancake
korean pancake
korean pancake

What You'll Need

1 cup all-purpose gluten-free flour
1 cup rice flower
1 1/2 cups water
2 eggs
3 ounces green onions, chopped
1 small zucchini, cut into fine julienne
1 small carrot, cut into fine julienne
2 teaspoons minced garlic
1/2 teaspoon sea salt
1 tablespoon chives

What You'll Need To Know

In a mixing bowl, combine the flour, water, and eggs and mix gently until just combined. Add the green onions zucchini, carrot, garlic, chives, and salt and fold together briefly just to combine.

Heat a large nonstick skillet over medium-high heat and, when hot, coat with 2 teaspoons of the vegetable oil.

Add 1/4 of the pancake batter and use a spoon to spread into a 6 to 8-inch circle, trying to get the filling ingredients as evenly spread out as possible. Cook until the pancake about 4 minutes.

Once the pancake has begun to set and is golden brown on the bottom, flip the pancake to the other side, pressing with a spatula to compress ingredients. Cook until golden brown on the second side, about 2 minutes longer, transfer to a warm plate and cover loosely with foil to keep warm while you prepare the remaining pancakes.

Once all of the pancakes have been cooked, cut into wedges and serve warm, or serve them as part of an egg breakfast.

Recipe makes 6-8 servings.
 

Moroccan Inspired Ruby Red Grapefruit Fennel Salad

Summer-fresh-radish-ruby-red-grapefruit-and-fennel-salad.png

Although fennel is generally a Winter vegetable staple, you can easily turn it into a fresh, Spring or Summer standard when paired with citrus notes of blood orange or grapefruit. The recipe was inspired by Mediterranean Exploration Co. classic Moroccan salad. The fennel salad is incredible and surprisingly one of the most delicious salads. It was a perfect balance of tart, sweet, and crispness. Who would have thought fennel tasted so good?

Here's my fresh take on the classic Moroccan salad of shaved fennel with radish, avocado, and grapefruit for color contrast. This salad is super fragrant and fresh and pairs well with grilled chicken and pan seared sea bass.

Summer fresh radish, ruby red grapefruit and fennel salad (1)
Summer fresh radish, ruby red grapefruit and fennel salad (1)

What You'll Need

5 radishes, thinly sliced
1/2 jalapeno, thinly sliced
2 small ruby red grapefruits
1/4 cup fennel, very thinly sliced
1/2 avocado, sliced
1/2 lemon, juice of
1/4 cup extra virgin olive oil
a small handful of fresh cilantro, chopped
1/4 tsp. coarse salt, to taste
What You'll Need To Know

On a cutting board, cut off the outer peel of the grapefruits. Over the top of a bowl, cut between the membrane of the grapefruit and pulp to release the fruit into a bowl. Squeeze the remaining membranes into another bowl and set juice aside.

If you have never used fennel- wash, remove stems, remove the outer skin of it is bruised or otherwise unappealing. cut the fennel bulb in half, remove the innermost hard center part. slice very thinly when using raw.

Put the radishes, avocado, jalapeno, grapefruit and fennel in a ceramic mixing bowl.

Whisk the lemon juice, 2 Tbsp. of the reserved grapefruit juice and the oil in another bowl. season dressing with salt.

Pour over salad and serve up on individual plates.

Recipe makes 2 servings.

 

Grilled Salmon with Mango Papaya Salsa

Grilled-Salmon-Fillets-with-Papaya-Salsa.png

Salmon is so good for you! It's an excellent source of Omega-3 fatty acids (aka "brain food".) It's also packed with vitamin D which is vital for maintaining your overall health. One 100g serve of salmon can provide you with a day's worth of vitamin D.

This Grilled Salmon with Mango Papaya Salsa recipe is amazing! The mix of sweet and tangy mango papaya salsa and grilled salmon together create a burst of complimenting flavors. The great thing about this grilled salmon recipe is that it can be made ahead of time and paired with a salad or a side of quinoa or asparagus.

If making grilled salmon intimidates you, don’t worry! It’s really easy. Simply, make sure the gates are cleaned, preheat the grill until the grates are nice and hot, and let the fish cook with the lid closed as much as possible for at least 5-6 minutes before flipping it.

Don't have a grill or the weather simply doesn't permit? You can use a stove top grill pan or bake the salmon. It'll turn out just as nice as the grill.

Grilled Salmon Fillets with Papaya Salsa 2
Grilled Salmon Fillets with Papaya Salsa 3

What You'll Need

2 large salmon fillets (6-8oz)
Sea salt, to taste
Fresh ground pepper, to taste
1 Tbsp. extra virgin olive oil
2 mango's, cubed
1 fresh papaya, cut in half, seeds removed and cubed
1 small red onion, diced
1/2 red bell pepper, diced
1/2 yellow bell pepper, diced
1 handful of fresh cilantro, chopped
2 cloves garlic, pressed
2 limes, juice of
1 tsp. lime zest
2 Tbsp. extra virgin olive oil
1 Tbsp. red wine vinegar
Salt and pepper to taste

What You'll Need To Know

Salsa:

Place cubed mango's and papaya in a large ceramic bowl, add the diced onion, peppers, chopped basil and garlic.

Mix in the lime juice and zest, add the olive oil and red wine vinegar and stir.

Season to taste with some salt and pepper.

Refrigerate until ready to serve.
 

Salmon:

Preheat grill to med/high heat

Season room temperature salmon fillets with salt and pepper. lightly brush with extra virgin olive oil

Lightly brush the grill with olive oil as well

Grill fish, starting flesh side down for about 2-3 minutes per side until done (the flesh should all be opaque)

Serve immediately with Mango Papaya salsa.

Recipe makes 4-6.

Tandoori Spiced Chicken with Brown Rice and Sweet Potato

Tandoori-Spiced-Chicken-with-Brown-Rice_5.jpg

Irresistible, tangy and fragrantly spiced, this Tandoori Spiced Chicken with Brown Rice and Sweet Potato is a perfect weeknight dinner meal and weekday lunch. Once you have stocked up on spices at the supermarket, they will last you forever and you can use them for a variety of meals.

If you don't want to use brown rice, you can also use quinoa, which is a great wheat-free alternative to other grains and is an amazing source of protein, containing all nine essential amino acids.

For a quick meal prep, I recommend cooking your brown rice or quinoa ahead of time, as well as, the sweet potato.

Tandoori Spiced Chicken and Brown Rice with Sweet Potato
Tandoori Spiced Chicken and Brown Rice with Sweet Potato
OLYMPUS DIGITAL CAMERA

What You'll Need

6 boneless, skinless chicken thighs
1/4 cup roughly chopped peeled fresh ginger
1 1/2 tablespoon sweet paprika
sea salt, to taste
1 teaspoon garlic powder
1 teaspoon ground cinnamon
1 teaspoon ground cloves
3/4 teaspoon ground cardamom
1/8 teaspoon cayenne pepper
6 bay leaves, crumbled
4 cloves garlic, roughly chopped
1/4 cup water
1 1/2 cups cooked brown rice
1 sweet potato, diced
1 tablespoon coconut oil
salt, to taste
pepper, to taste

What You'll Need To Know

Preheat oven 450 degrees. In a mixing bowl, add the sweet potato, salt, pepper and coconut oil, massaging the sweet potato with the coconut oil to evenly coat. Place sweet potato in a shallow baking dish and roast for 25-30 min.

Arrange chicken in a wide, shallow dish. Put the ginger, paprika, 1 teaspoon of the salt, garlic powder, cinnamon, cloves, cardamom, cayenne, bay leaves, garlic, onion and 1/4 cup water into a blender, and purée until smooth. Pour over chicken, tossing to coat. Cover and chill for 8 hours or overnight.*

Place in preheated oven and immediately reduce heat to 350°F. Bake for 25 to 30 minutes, basting occasionally. Increase heat to 400°F for the last 10 minutes of cooking to brown chicken.

Plate with 1 cup brown rice, 1/2 cup sweet potato, and 1 chicken thigh.

* If you are crunched on time, you can cook the chicken after 10 minutes of being marinated. But, the longer it sits in the marinade , the better!

Recipe makes 6.

Green Detox Smoothie Bowl

Green-Detox-Smoothie-Bowl.png
Green Detox Smoothie Bowl letsregale.com
Green Detox Smoothie Bowl letsregale.com

I'm about to quit my job, follow my dreams and become a smoothie bowl artist.😂 (kidding guys!) But, this smoothie bowl... It's pretty darn green and delicious.

Super healthy, detoxifying and refreshing, this Green Detox Smoothie Bowl will give you a natural boost of energy and make you feel ready to take on the day. The kale and spinach add a healthy dose of vitamins A and C, cucumber and coconut water bring the hydration, avocado has healthy fats and adds smoothness, and pear brings in just enough sweetness. I've added a teaspoon of MTC oil for extra energy and a scoop of protein to keep you balanced and full.

Here's A Tip... To make this a smoothie bowl and not just a smoothie in a glass, you'll want to use very little liquid when blending everything together. Why? Because the produce I opted to use—cucumber and pear—are water-based that if you use too much liquid to mix them together, the smoothie bowl won’t be thick. The goal is to make a thick bowl so you can eat it with a spoon. My advice is to use 1 tbsp of water to blend everything together, and then if that isn’t enough add additional coconut water 1 tablespoon at a time. If you accidentally add too much, don't worry, just drink it as a smoothie... it'll still be really delicious.

What You'll Need

1/2 cup baby kale
1/2 cup baby spinach
1/2 pear
1/4 avocado
1 teaspoon minced ginger
1 baby cucumber (Persian cucumber)
1 1/2 cups coconut water
1 teaspoon MCT oil
1 scoop protein (I used this brand*)

Toppings… blueberries, blackberries, pistachios, chia seeds

What You'll Need To Know

Combine all ingredients in blender and blend on high until smooth, top, snap a pic and enjoy .

* Use promo code 'valerie' at check out and get 40% off your order!

Lemon Roasted Chicken Spinach Quinoa Salad

Lemon Roasted Chicken Spinach Qunioa 10
Lemon Roasted Chicken Spinach Qunioa 10

I love quinoa.

It is a great wheat-free/gluten-free alternative to other grains and an amazing source of protein containing all nine essential amino acids.

This healthy Lemon Roasted Chicken Spinach Quinoa dish is a perfect weeknight meal. It is packed with protein and good-for-you goodies, to help you feel satisfied and full. It also makes great leftovers to take to work the next day.

Lemon Roasted Chicken Spinach Qunioa 4
Lemon Roasted Chicken Spinach Qunioa 8
Lemon Roasted Chicken Spinach Qunioa 4

What You'll Need

3 cups cooked quinoa
6 cups baby spinach
1 cup shredded carrots
juice from 1 lemon
2 tablespoons extra virgin olive oil
1 cup cherry tomatoes, halved
1/2 purple onion, chopped
sea salt, to taste
pepper, to taste
3 tablespoons hemp seeds

Chicken:
1/2 cup lemon juice
1/2 cup orange juice
1 tablespoon grated ginger
1 tablespoon chopped tarragon
1/2 teaspoon sea salt
1/4 teaspoon freshly ground pepper
2 cloves garlic, finely chopped
6 skinless, boneless chicken breast halves

What You'll Need To Know

In a wide, shallow dish, stir together lemon juice, orange juice, ginger, tarragon, salt, pepper, and garlic.

Add chicken, turn to coat, cover, and refrigerate, turning occasionally, for 2 to 3 hours or overnight.

Prepare a fire on a grill or preheat oven on broil setting.

Position the oiled grill rack 4 to 6 inches above the fire.

If using the oven, cook chicken 6-8 inches from broiler about 5-7 minutes.

Turn and cook an additional 5-7 minutes.

Remove chicken from marinade and pat dry; reserve the marinade.

Arrange chicken on the rack and grill, turning two or three times and brushing with the reserved marinade, until chicken is no longer pink in the middle, 15 to 20 minutes.

Transfer to plates slice.

In a large mixing bowl, add quinoa, spinach, shredded carrots, cherry tomatoes, onion, lemon juice, olive oil, salt and pepper and mix ingredients well.

Divide evenly and top with chicken and sprinkle with hemp seeds.

Recipe makes 6 servings.