Supercharged Vanilla Chia Pudding Smoothie Parfait 

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

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

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


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

Supercharged Vanilla Chia Pudding Smoothie Parfait 

What You'll Need:

Chia Pudding:

1 scoop Vanilla Milk Shake Powder

6 tbsp chia seeds

2 cups coconut milk, unsweetened

1 tbsp hemp seeds

2-3 drops stevia (optional)

Smoothie Base:

2 cups spinach

1 scoop Vanilla Milk Shake Powder

1/2 small avocado 

1 1/2 cups coconut milk

1/4 tsp cinnamon 

1 tsp spirula 

1-2 drops stevia (optional)

6-8 ice cubes

Topping:

Unsewtweened coconut chips

Hemp seeds

1 slice of a mission fig

What You'll Need Know

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

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

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

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

  5. Recipe makes 2 servings.







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.

 
 

Basic Girl Baked Salmon & Citrus Broccoli Dinner - Keto, Paleo, Low Carb

This might seem like such a basic weeknight meal, but sometimes simplicity is just what you need.

I'll be honest; this is a meal I often have throughout the week. It's pretty easy to make, requires one pan, and is ready in under 30 minutes. It's a classic gut-friendly recipe that will impress anyone you make it for.

You'll love that it's packed with rich buttery flavor from the salmon, a slight punch of heat from the crushed red peppers, and a slight citrus bite of the lime and olive oil tossed broccoli. Here I've paired it with a cup of Ginger Vinegar Sparkling water that has prebiotic properties which boost gut health and immunity. The naturally bitter and tartness is the perfect accompaniment to cut through the richness of the other elements in this recipe.

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Basic Girl Baked Salmon & Citrus Broccoli Dinner

Keto, Paleo, Low Carb

Recipe makes 1 serving

What You’ll Need

1 4-5oz salmon filet

1 cup broccoli

1 tsp red crushed chili flakes

1.5-2 tbsp olive oil

juice of 1/2 lime

pink salt, to taste

What You’ll Need To Know

Preheat oven to 400F. Coat the salmon lightly with olive oil and salt, and place it skin side down in a tray or cask iron skillet. Sprinkle red chili flakes, pink salt and pepper.

In a mixing bowl, add broccoli, olive oil, lime juice, and pink salt mixing it together to get a nice coat. Place broccoli around salmon and and bake for 12-15 minutes.

I like my salmon skin very crispy and ended up removing it and placing it back in the oven to cook up for 5 more minutes while I plated my dish.

Zucchini Noodles Spinach Salad with Baked Salmon

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

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

Ready to dig in?

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Zucchini Noodles Spinach Salad with Baked Salmon

Gluten-Free, Low Carb, Keto-Friendly

Recipe Makes 1 Serving

What You’ll Need

1 Small-Medium Zucchini (150g), spiralized

1/2 Small Avocado (50g)

10 Sprigs Fresh Italian Parsley, chopped

3 mini sweet peppers (85g), diced

2 cups Baby Spinach (55g)

Juice from 1/2 a lime

1 tbsp extra virgin olive oil

1 Salmon Fillet (5 oz)

1/2 tbsp coconut oil

Mineral salt, to taste

Crushed red chili flakes, to taste

What You’ll Need To Know

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

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

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

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

Enjoy!

Keto Macros:

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

Tuscan Kale Chopped Salad

Kalen' it with this Chopped salad.

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

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

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

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

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Tuscan Kale Chopped Salad

Makes 2 servings

What You’ll Need

Salad

4-5 Tuscan kale leaves, washed and chopped

1 Medium Zucchini, spiralized

1 cup Brussel sprouts, sliced and steamed

1/4 cup kalamata olives

1/4 cup sundried tomatoes

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

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

1/4 cup Parmigiano Reggiano

Basil Lemon Vinaigrette

1/4 cup freshly squeezed lemon juice

1/4 cup olive oil

3 garlic clove

1/2 shallot

6 large basil leaves, very finely diced

Freshly ground salt and black pepper, to taste

Tools

Spiralizer

What You’ll Need To Know

Basil Lemon Vinaigrette

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

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

Salad

Steam brussel sprouts.

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

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

Plate, garnish with Parmigiano Reggiano and enjoy!