Coffee Creamer KETO (Jen)*

 

Those creamers you buy in the store are full of junk.  Yuck.  Make your own so at least you can read the label! This creamer is so thick and delicious!
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SERVINGS: 10-12
Calories 51 | Fat 0.3g | Protein 0.1g | Net Carbs 2.1g 

Ingredients :

• 3 cups of water
• 1/2  a cup of cashews 
• raw half a cup of raw walnuts
• 3 Medjool dates
• Ceylon cinnamon 
• 3 pinches salt
• 1/2 T Madagascar bean vanilla powder

Instructions :

• Add all ingredients to a blender and blend well.  Pour into a carafe and store in the refrigerator for up to a week.

Source: Jen

Salmon Bowl KETO (Maya)

Make this easy salmon bowl recipe in just 30 minutes, with flaky teriyaki salmon, crisp veggies, creamy avocado, and brown rice.


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SERVINGS: 8 (1 Tablespoon - Total 1/2 Cup)
Calories 51 | Fat 0.3g | Protein 0.1g | Net Carbs 12g | Sugar 11.9g

Ingredients :

• 1 organic lemon 
• 1/2 cup Coconut aminos (or low sodium soy sauce)
• 1/4 cup Honey
• 1 tbsp Apple cider vinegar
• 1/4 tsp Blackstrap molasses
• 1/2 tsp Garlic powder
• 1/2 tsp Ground ginger
• 1/2 tsp Sesame oil (optional)

Instructions :

• In a small saucepan, whisk together coconut aminos, honey, apple cider vinegar, molasses, garlic powder, and ground ginger.
• Bring the sauce to a gentle boil, then reduce heat and simmer for 8-10 minutes if you’ll be serving at room temperature, or 15-20 minutes if you’ll be serving it warm. The sauce will thicken as it cools, so if you cook it for less time, it will reach the right consistency once cooled, or if you cook for more time, it will be the right thickness almost right away but will harden when cooled.
• Remove from heat. Whisk in the sesame oil, if using.

My Recipe Tips :

• Be careful not to overcook the fish. I highly recommend using a meat thermometer like this and removing the fish once it hits 130-135 degrees F. It will rise a few more degrees after tossing with the sauce right before serving, but this range will ensure that your salmon bowl isn’t dry.

• Does your skillet matter? Sort of. I usually prefer a cast iron skillet for even heat distribution, but this time I just used a stainless steel skillet and it worked fine. I recommend against very lightweight pans, because they don’t retain heat well and your fish will stick more easily.

• If you have picky eaters, customize your salmon bowls for each family member. I usually make mine with cauliflower rice and brown rice for my kids. If your family likes different toppings, plate them all separately and let each person top their bowl how they like. Oh, and we all love a bowl of egg drop soup as a starter with these!

Ingredients & Substitutions :

Here I explain the best ingredients for my salmon bowl recipe, what each one does, and substitution options. For measurements, see the recipe card.

• Salmon – I prefer wild-caught, but any kind you like will work. Check out my pan seared salmon recipe to help you choose. We’ll cut the fish into 1-inch cubes, so I sometimes use this recipe as a way to use up odd-shaped fillets.
• Teriyaki Sauce – I used my homemade teriyaki sauce recipe made with coconut aminos (or you can use low-sodium soy sauce or tamari), honey, apple cider vinegar, blackstrap molasses, garlic powder, ground ginger, and sesame oil. It’s naturally gluten free.
• The Base – I made this salmon rice bowl using brown rice, but feel free to use white rice or even quinoa. When it’s just my husband and me eating it, I usually choose lighter cauliflower rice.
• Vegetables – I used carrots, cucumbers, radishes, and avocado slices. Sometimes I use leftover sauteed radishes instead of fresh. Feel free to add other fresh or cooked veggies. In the past I’ve experimented with broccoli, snow peas, bean sprouts, zucchini, mushrooms, edamame, and roasted sweet potatoes.
• Olive Oil – For sauteing. Avocado oil works, too.

WhyYou'll love this Recipe:

• Moist, flaky bites of salmon – Most salmon bowls I’ve seen either use raw fish (more like a poke bowl) or just overcook the salmon completely. This recipe leaves your fish incredibly moist and flaky, neither raw nor dry. And it’s a nice change of pace from the chicken bowls and beef bowls I usually make.
• Sweet, sticky, umami-packed sauce – My easy homemade teriyaki sauce coating each bite of salmon makes it special and offers so much flavor. It’s the perfect contrast to the bright, crisp veggies and hearty base.
• Easy to make – You can have this dish on the table in just half and hour, using simple grocery store staples.

Storage Information:

• Store: Cool homemade teriyaki sauce completely, then keep in an airtight container (such as a mason jar) in the refrigerator for up to 2 weeks. It will harden in the fridge, so just reheat it to make it viscous and pourable again.
• Freeze: Transfer to an airtight container and place it in the freezer for up to 3 months. Thaw in the refrigerator overnight before reheating on the stove or in the microwave.

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Source: Wholesome Yum - Maya

Teriyaki Sauce KETO (Maya)

This is a great staple recipe for so many dishes.  Teriyaki Sauce is amazing but full of corn syrups and added sugars.  Make your own, it's so easy!

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SERVINGS: 8 (1 Tbsp/serving, Makes 1/2 Cup

Ingredients :

• 1/2 cup Coconut aminos (or low sodium soy sauce)
• 1/4 cup Honey
• 1 tbsp Apple cider vinegar
• 1/4 tsp Blackstrap molasses
• 1/2 tsp Garlic powder
• 1/2 tsp Ground ginger
• 1/2 tsp Sesame oil (optional)

Ingredients and Substitutions :

Here I explain the best ingredients for this easy teriyaki sauce recipe, what each one does in the recipe, and substitution options. For measurements, see the recipe card.

• Aminos Or Soy Sauce – I use coconut aminos to make a healthy teriyaki sauce, but you could also use low sodium soy sauce (if you tolerate soy), tamari, or another soy sauce substitute.
• Honey – Regular conventional honey makes a great natural sweetener for teriyaki sauce, or use sugar-free honey to make sugar-free teriyaki sauce.
• Apple Cider Vinegar – White wine or rice vinegar will give the sauce a lighter taste. You can also use white distilled vinegar, but this will give a more aggressive flavor.
• Blackstrap Molasses – I prefer molasses for a deep flavor without a lot of added sugar. Brown sugar will provide similar results, but you’ll need more, the flavor will be less potent, and the sauce will be sweeter.
• Garlic & Ginger – A combination of garlic powder and ground ginger create a rich and complex flavor profile. If you prefer, you can substitute 4 cloves of minced fresh garlic and 1-2 tablespoons of minced fresh ginger.
• Sesame Oil – Although optional, I recommend adding this at the end for flavor. It adds depth and complexity, and also helps bring out the sweetness of the other ingredients.

Instructions :

• In a small saucepan, whisk together coconut aminos, honey, apple cider vinegar, molasses, garlic powder, and ground ginger

• Bring the sauce to a gentle boil, then reduce heat and simmer for 8-10 minutes if you’ll be serving at room temperature, or 15-20 minutes if you’ll be serving it warm. The sauce will thicken as it cools, so if you cook it for less time, it will reach the right consistency once cooled, or if you cook for more time, it will be the right thickness almost right away but will harden when cooled.

• Remove from heat. Whisk in the sesame oil, if using.

Pro - Tips :

• TIP: This quick teriyaki sauce thickens as it cools, so remove from heat when it’s a bit thinner than you want.

• If you cook it for less time, it will reach the right consistency once cooled, or if you cook for more time, it will be the right thickness almost right away but will harden when cooled. You can thin out with cold water if needed.

Why You'll this Recipe :

• This Salmon Bowl Recipe Is Sweet, Sticky Bliss

• Moist, flaky bites of salmon – Most salmon bowls I’ve seen either use raw fish (more like a poke bowl) or just overcook the salmon completely. This recipe leaves your fish incredibly moist and flaky, neither raw nor dry. And it’s a nice change of pace from the chicken bowls and beef bowls I usually make.

Easy to make – You can have this dish on the table in just half and hour, using simple grocery store staples.

Source: Wholesome Yum (Maya)

Lemon Olive Oil Elixir

 

This recipe went viral.  It's great for low energy, toxins, bloating, constipation, boosting energy, high cholesterol, reduce blood sugar levels, lymphatic drainage, and your immune system!  Drink 4 ounces on an empty stomach in morning or whenever you need to increase your energy levels.


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SERVINGS: 4

Ingredients :


• 1 organic lemon (washed)
• 3 cups spring or filtered water
• 2 Tbsp extra virgin olive oil
• 2 Tbsp raw unfiltered honey
• 2 inch piece of ginger (I keep mine in a ziplock bag in the freezer)
• 1-2 Tsp Ceylon Cinnamon

Instructions :

• Wash lemon and cut into 6 quarters (rind, seeds and fruit). The rind has all of the nutrients and fiber.
• Place all other ingredients in blender but the cinnamon.
• Blend altogether for 1 minute until creamy.
• Strain (optional)
• Pour 4 ounces into a cup and sprinkle with Ceylon cinnamon on top.

Another Idea :
• If you strain, keep the pulp and add to coconut yogurt with fruit and honey. It tastes just like lemon cream pie!


Source:  The Jen Jones 

Award Winning Guacamole* KETO

 

A chunky guacamole packed with flavor from seasoning, fresh lime juice, cilantro and a shortcut ingredient of a yummy salsa! Award winning recipe!


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SERVINGS: 6


Ingredients :
• 8 medium to large avocados
• 1 fresh lime juiced
• 2 bunches of cilantro chopped and stems cut off
• 2 tsp garlic powder
• 2 tsp kosher salt
• 1 1/2 tsp black pepper
• 1 c salsa (homemade is best - recipe here)

Instructions : 

• Add everything to a large mixing bowl and mash with either a fork, meat masher or pastry cutter.
• Leave a couple seeds in the guacamole if not serving immediately and directly cover the guacamole with saran wrap and push out all air and place in refrigerator if not serving immediately.


Notes :

The recipe calls for 8 medium to large avocados. Don’t buy the real small avocados that come in a mesh bag. Those are too small and you run the risk of getting a bad avocado. Go for the medium to large, and if you get real big ones you can back off to 6-7 avocados.


I recommend serving this guacamole right away but if you need to store it, be sure to leave a few of the seeds in the bowl. Cover the top of the guacamole surface with saran wrap and then cover the bowl in saran wrap and place in the refrigerator. Like pesto, air is the enemy of guacamole. Even with these measures, you don’t want to make this more than a couple hours before serving. 

When choosing an avocado look for dark skin and when you apply the slightest amount of pressure, it gives. But you don’t want it to be mushy. Definitely don’t buy any hard avocado. If you end up getting a bad avocado, try using what you can and throwing out any black spots. The guacamole is simply seasoned with kosher salt, black pepper and garlic powder. Lots of fresh cilantro and lime juice go in along with a shortcut ingredient of salsa. I highly recommend making my homemade salsa first and adding a cup of it to this recipe. 

Source: Cooklikelauren.com

Mexican Salsa - Year Round KETO* ❤️

 

This salsa is so good and and with the addition of green pepper, it makes it extra fresh. It’s vibrant and fresh, sweet with an optional kick of heat by leaving in the jalapeno seeds. The salsa recipe utilizes fresh purple onion, cilantro, garlic, green bell pepper and jalapenos. The tomatoes for this recipe are canned stewed tomatoes. You would never know they aren’t fresh. By using stewed tomatoes you can make this year round and it will always come out perfect.

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SERVINGS: 8

Ingredients :

• 2 14.5 oz cans stewed tomatoes
• 1/4 large purple onion roughly chopped
• 2 jalapenos with or without seeds, roughly chopped
• 1 small bunch of cilantro leaves, stems removed (or 1/2 of a large bunch)
• 1 large clove of garlic
• 1/2 green bell pepper roughly chopped
• 1/2 tsp sugar (optional)
• 1 tsp kosher salt

Instructions :

• Drain the tomatoes but keep the juice.
• Add roughly chopped onion, green bell pepper, jalapenos, garlic, cilantro, sugar, salt and tomato juice to a food processor.
• Pulse the food processor 7 times.
• Add the stewed tomatoes and pulse 15+ times until you get the consistency you want.
• Serve immediately or store covered in the refrigerator.

Notes :

• The easiest way to prepare this salsa is to place all the roughly chopped vegetables in a food processor. By pulsing the food processor you can quickly chop all the vegetables and control the consistency. The more you process the less chunky it becomes. I recommend adding all the raw vegetables: the green bell pepper, garlic, onion, cilantro and jalapenos along with the juice from the canned tomatoes to the food processor first and pulsing several times to break them down before adding the tomatoes. Because the tomatoes are canned they break apart in just a few pulses.
• This homemade salsa recipe can easily be doubled if you are feeding a crowd. Just be sure to warm tortilla chips in the microwave or oven before serving. The warm chips give restaurant vibes and take everything over the top. If you need a good guacamole to go with this salsa, this recipe is award winning! And it calls for salsa to be added to it. Perfect!

Source: Cooklikelauren.com

Banana Peanut Butter Protein Squares* ❤️

I saw this on an Instagram story and thought I should try it.  It turned out great!  The protein powder was not an ingredient in the post, but I wanted to add more protein.  It made the outcome more cake-like.  Delicious.  I also will add walnuts next time and a little vanilla.  A great addition to breakfast with a cup of protein coffee and I am set for the day!

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SERVINGS: 9 squares | Net Carbs 11 | Protein 15g | Cals 252 | Fat 17g

Ingredients :

• 2 bananas 
• 1 cup cottage cheese
• 2 eggs
• 1 cup creamy peanut butter - no sugar and organic.
• 1 scoop vanilla protein powder
• 1/2 tsp baking powder
• 1 tablespoon cinnamon
• 3/4 cup chopped walnuts (optional) 
• 2 tsp vanilla

Instructions :

• Mix all together - use a mixer for ease.  Otherwise mush the bananas with a fork first and then stir in all of the other ingredients.
• Pour into a greased 8x8 square pan.  Or use muffins tins.
• Bake at 350 for 20-25 minutes or until spongy and not doughy in the middle.
• Cool and store in the refrigerator.

Source - Me and some random IG post

 

Summer Tuna White Bean Salad - Stanley Tucci

I saw this post and thought ... not only Stanley Tucci an amazing cook but damn, this salad looks delicious.  He calls in summer in a bowl. He didn't call  for lemon but I am a lemon FREAK so I am using it. Also, dill weed would be a beautiful compliment as well! 

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SERVINGS: 4

Ingredients :

• 1 can rinsed white beans
• English cucumber diced
• 1 tomato or handful of grape tomatoes - diced
• slivers of red onion
• fresh basil - torn up or cut into strips
• 1 pouch or can of tuna in olive oil
• olive oil to drizzle
• salt and pepper
• lemon - optional

Instructions 

• Gently warm up beans in pan or microwave. 
• Combine all ingredients. 
• Toss all together and top with olive oil, squeezed lemon and salt and pepper. 

Source All recipes - Stanley Tucci

Salmon: Smoke Salmon Salad (Maya)

  

This smoked salmon salad is made with avocado, blueberries, and salmon, and drizzled with creamy sweet lemon dressing. Done in 10 minutes!

❤ With love and full tummies ~ Mama Bear  ❤

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  Let's Get Cooking!

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  Servings: 4 (1.5 cups)  | 7.4 net carbs | 10.8 g Protein 

• Why You'll Love this Recipe: 

Variety of flavors and textures – Think crisp greens, crunchy pistachios, salty smoked salmon, creamy avocado, and sweet blueberries, all enveloped in a sweet and creamy lemon poppy seed dressing. I love Every. Single. Part of this.

Simple, real food ingredients – Unlike those bagged mixes, my smoked salmon salad has no refined sugar or mystery preservatives. And with all those superfoods in there, I rotate this with my detox soup when I want to recover from a heavy meal.

Super easy – Let’s be real, salads are usually already easy, but this one requires almost no chopping. You can toss it together in just 10 minutes!

Ingredients and Substitutions:

You need just 5 ingredients for the salad part, and the only thing you have to chop is the avocado (maybe the salmon too if the pieces are large):

• Sweet Kale Salad Mix – I like to buy a sweet kale salad kit and remove the add-ins it comes with, but you can use any mix you like, or just one type of leafy greens, such as baby spinach, arugula, or kale. You can also make your own by combining kale, green cabbage, red cabbage, broccoli, Brussels sprouts, and chicory.
• Smoked Salmon – I usually buy cold smoked salmon, but this smoked salmon is even better when I get a chance to make it with my homemade lox. You can also use oven baked salmon or blackened salmon instead if you prefer flaky fish instead of smoked.
• Pistachios – For crunch and a unique flavor. From now on I’m using Wonderful no shells unsalted ones!
• Blueberries – For a juicy burst of sweetness. Other berries, including my homemade dried cranberries, would taste amazing here.
• Avocado – I usually cut it into cubes, but you can do slices if you prefer.

Ingredients :

• 12 oz Sweet kale salad mix (or chopped kale or any greens you like)
• 4 oz Smoked salmon (cut into bite-sized pieces)
• 1 cup Blueberries
• 1/3 cup Wonderful Unsalted No Shells Pistachios
• 1/2 medium Avocado (cubed)

Creamy Lemon Dressing:

• 1/4 cup Mayonnaise
• 2 tbsp Honey (I used sugar-free honey, but any kind works; to taste)
• 1 tbsp Olive oil
• 1 tbsp Lemon juice
• 1/4 tsp Garlic powder
• 1 tsp Poppy seeds (optional)

Instructions :

• In a large bowl, combine sweet kale salad mix, smoked salmon, and blueberries.

• In a small bowl, whisk together the mayo, honey, olive oil, lemon juice, garlic powder, and poppy seeds (if using).

• Pour the dressing over the smoked salmon salad and toss together.

• Add the pistachios and cubed avocado, then toss again.

Tips & Tricks :

• If you’re mixing the greens yourself, a food processor makes it quick! When I do this, I use the slicing attachment, which gets me sliced brussels sprouts like the bag mixes and shreds my greens without making them too fine.
• Taste the dressing before adding it to the salad. You may want more salt depending on your brand of mayo and your preference, or an extra tablespoon of honey to make it sweeter.
• You can let this salad sit if you want the greens less tough. I love their crisp crunch, but they soften and the flavors develop more if you let the salad sit mixed with the dressing. Just do this before adding the pistachios and avocado.
• Want more veggie variety? Sometimes (especially in the spring and summer), I add diced cucumbers or tomatoes, green or red onions, or herbs, like fresh dill or parsley.
• Want to make it more hearty? Try leftover roasted sweet potatoes or canned corn for more starch. For more protein, I love adding diced hard boiled eggs, or crumbled feta or goat cheese.

Storage :

• This smoked salmon salad tastes best fresh, but because it uses hearty greens, it actually keeps quite well in the fridge for up to 3 days. I do recommend adding the avocado and pistachios right before eating, as the avocado will brown and nuts can lose their crunchy texture if stored with the dressing.

• Source : 
• Maya - Wholesome Yum