Turkey Meatballs PF 😇

 

Turkey Meatballs

Why Is This Is Healthy?

Lean ground turkey is naturally low in fat and high in protein, making these meatballs light, pancreas-friendly, and easy to digest. Baked instead of fried, they deliver flavor without extra calories.

Prep: 10 min   |   Cook: 20 min   |   Servings: 4

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Ingredients: 1 lb lean ground turkey (93% or leaner) 1 egg (or 1 tbsp Greek yogurt if avoiding eggs) 1/3 cup gluten-free breadcrumbs OR 2 tbsp almond flour 1 tbsp finely chopped onion or onion powder 1 tsp garlic powder 1 tsp Italian seasoning 1 tbsp fresh parsley (optional) 1 tbsp parmesan (optional) 1/2 tsp salt 1/4 tsp pepper Cooking spray

Instructions: Preheat oven to 400°F and line a baking sheet with parchment. In a bowl, mix turkey, egg, breadcrumbs (or almond flour), garlic powder, onion, Italian seasoning, salt, and pepper. Lightly spray hands with cooking spray and roll into 12–14 small meatballs. Place on the baking sheet, spaced evenly. Bake for 18–20 minutes or until lightly golden and cooked through. Serve over rice, with veggies, or with low-sugar marinara.

MACROS: 220 calories | 26g protein | 4g carbs | 10g fat

DIET: low-fat | gluten-free | high-protein | low-carb | dairy-free (if no parmesan) | pancreas-friendly 🤎

Italian Chicken Gluten-Free Pasta PF 😇

Italian Chicken Gluten-Free Pasta

Why Is This Is Healthy?

This dish uses lean chicken, naturally gluten-free pasta, and fresh vegetables.  It’s light, low-fat, high-protein, and gentle on digestion while still tasting rich and comforting.

Prep: 10 min   |   Cook: 15 min   |   Servings: 2

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Ingredients: 6 oz gluten-free pasta (rotini or penne) 1 cup cooked chicken breast, cubed or shredded 1 cup cherry tomatoes, halved 1 cup spinach or arugula 1 small zucchini, sliced 2 cloves garlic, minced 1 tbsp olive oil (or less to keep low-fat — optional) 1 tbsp lemon juice 1 tsp Italian seasoning 1 tsp garlic powder Salt & pepper to taste Optional: sprinkle of parmesan or nutritional yeast

Instructions: Cook gluten-free pasta according to package directions; drain and set aside. In a skillet, sauté garlic, tomatoes, and zucchini 3–4 minutes until softened. Add chicken, lemon juice, Italian seasoning, garlic powder, salt, and pepper. Add cooked pasta and toss gently to combine. Stir in fresh spinach until wilted. Taste and adjust seasoning; serve warm. Add parmesan (optional) if tolerated.

MACROS: 420 calories | 35g protein | 52g carbs | 6g fat

DIET: gluten-free | high-protein | low-fat | pancreas-friendly 🤎 | dairy-free (if no parmesan)

Chicken & Vegetable Soup PF 😇

 

Chicken & Vegetable Soup

Why Is This Healthy?

This soup is packed with lean protein, hydrating broth, and fiber-rich vegetables. It’s light, gentle on digestion, low-fat, and ideal for inflammation-free, pancreas-supportive eating.

Prep: 10 min   |   Cook: 20 min   |   Servings: 4

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Ingredients: 2 cups cooked, shredded chicken (breast preferred) 6 cups low-sodium chicken broth 2 carrots, chopped 2 celery stalks, chopped 1 small onion, diced 1 cup zucchini, chopped 1 cup green beans, chopped 2 cloves garlic, minced 1 tsp dried parsley 1 tsp dried thyme 1 tsp onion powder Salt & pepper to taste Optional: ½ cup cooked rice or potatoes for added carbs

Instructions: In a large pot, sauté onions, carrots, celery, and garlic for 3–4 minutes until fragrant. Add broth, shredded chicken, zucchini, and green beans. Stir in parsley, thyme, onion powder, salt, and pepper. Bring to a boil, then reduce heat and simmer 15–20 minutes. Taste and adjust seasoning Serve warm; add rice or potatoes to the bowl if desired.

MACROS: 185 calories | 22g protein | 12g carbs | 3g fat 

(with rice: approx. +60–80 calories and +12–15g carbs)

DIET: low-fat | gluten-free | dairy-free | high-protein | low-calorie | pancreas-friendly 🤎

Lemon Herb Cod with Asparagus PF 😇

 

Lemon Herb Cod with Asparagus 

Why Is This Is Healthy?
Cod is a lean, low-fat, high-protein fish that’s gentle on digestion and very pancreas-friendly. Asparagus adds fiber, vitamins, and minerals to keep the meal balanced and light.

Prep: 10 min   |   Cook: 15 min   |   Servings: 2

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Ingredients: 2 cod fillets (4–5 oz each) 1 bunch asparagus, trimmed 1 tbsp lemon juice 1 tsp lemon zest 1 tbsp fresh parsley (or 1 tsp dried) 1 tsp garlic powder 1 tsp olive oil (optional — can use spray) Salt and pepper to taste Lemon slices for serving

Instructions: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Place cod fillets on one side of the sheet and asparagus on the other. In a small bowl, mix lemon juice, zest, parsley, garlic powder, olive oil, salt, and pepper. Brush or spoon the mixture over the cod; drizzle a little over the asparagus. Bake for 12–15 minutes, or until cod flakes easily and asparagus is tender-crisp. Serve warm with extra lemon slices.

MACROS: 260 calories | 32g protein | 10g carbs | 8g fat

DIET: low-fat | gluten-free | high-protein | low-calorie | pancreas-friendly 🤎 | dairy-free

Shrimp Pineapple Rice Bowl PF 😇

Shrimp Pineapple Rice Bowl

Why Is This Is Healthy?
This bowl is high in lean protein, light on fat, and includes digestion-friendly ingredients like pineapple and jasmine rice. Shrimp is naturally low-calorie and nutrient-dense, while the pineapple adds enzymes that support gut comfort.

Prep: 10 min   |   Cook: 10 min   |   Servings: 2

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Ingredients: 1 lb shrimp, peeled and deveined 1 ½ cups cooked jasmine rice (warm) 1 cup fresh pineapple chunks 1 red bell pepper, diced 1 small cucumber, chopped 2 green onions, sliced 2 tbsp cilantro or green garnish 1 tbsp olive oil (or spray) 1 tbsp lime juice 1 tbsp low-sodium soy sauce or coconut aminos 1 tsp garlic powder 1 tsp paprika Salt & pepper to taste

Instructions: Season shrimp with garlic powder, paprika, salt, and pepper. Heat a skillet with a small drizzle of olive oil (or spray). Cook shrimp 2–3 minutes per side until pink and cooked through. In two bowls, divide warm jasmine rice. Add pineapple, red pepper, cucumber, and cooked shrimp on top. Drizzle with lime juice and soy sauce or coconut aminos. Finish with sliced green onions and fresh cilantro. Serve warm or room temperature.

MACROS: 430 calories | 31g protein | 55g carbs | 9g fat

DIET: gluten-free (if using coconut aminos) | high-protein | low-fat | pancreas-friendly 🤎 | dairy-free

Keto Cottage Cheese Cheesecake PF 😇

Keto Cottage Cheese Cheesecake

Why Is This Is Healthy?
Made with low-fat cottage cheese, this dessert is high in protein, low in fat, and gentle on digestion — perfect for a pancreas-friendly lifestyle.

Prep: 5 min   |   Cook: 0 min   |   Servings: 2

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Ingredients: 1 cup low-fat cottage cheese 2–3 tbsp sugar-free sweetener (Swerve or monk fruit) 1 tsp vanilla extract 1 tsp lemon juice 1–2 tbsp unsweetened Greek yogurt (optional) Fresh berries for topping

Instructions: Add cottage cheese, sweetener, vanilla, and lemon juice to a blender. Blend for 45–60 seconds until completely smooth and creamy. Pour into two ramekins and refrigerate for 1 hour to set. Top with berries, sugar-free jam, cinnamon, or chocolate shavings.

MACROS: 270 calories | 28g protein | 20g carbs | 4g fat

DIET: low-fat | low-carb | gluten-free | pancreas-friendly 🤎 | high-protein | low-calorie

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