Easy Spring Rolls with Savory Peanut Dipping Sauce

 

Easy Spring Rolls with 

Savory Peanut Dipping Sauce

This is a great party idea.  Cut all of the vegetables ahead of time and place them on a platter - grouped together so people can pick and choose what they'd like in their spring roll. It's fun, healthy and oh so fun. 

Ingredients: 

Vegetables - julienne sliced (long slim strips)

• Red Cabbage
• Carrots - ribbons, cut in long strip with a peeler or julienne 
• English Cucumber - cut a 3" piece of - slice in half and scoop out the seeds, Cut into long strips. Optional: you can peel the outside of the cucumber, causes less gas if you are prone.
• Red, Yellow or Orange Bell Pepper - seeded and cut into very thing long strips
• Avocado slices
• Cooked and deveined shrimp
• Cilantro leave or mint leaves
• Scallions or Green Onion
• Rice Papers 

Sauce Recipe: Triple this recipe for a party or just to have on hand!

• 2 Tbsp - peanut butter - best if organic and only ingredients are peanuts and sea salt (no added oils)
• 1 Tbsp - Tamari or soy sauce
• 1 lime 
• 1 Tbsp - honey - best if local, nutrients are far better
• 1 Tbsp - water
• 1 garlic clove minced or grated
• 1 tsp - sesame oil (strong so you don't need much)
• optional: 2 tsp sesame seeds
• optional: cilantro, green onions - cut into small pieces 
• optional: 1 tsp red chili flakes

Instructions: 

• Combine all sauce ingredients, stir and store in a sealed container. 
• Cut all of the vegetables. This can be done ahead of time and kept in zip lock bags or container and placed in the refrigerator until ready to use. 
• When you are ready to eat, grab a round plate and put warm water in it. 
• Dip each rice paper in the water to soften it and make it pliable for rolling - a couple of seconds.  
• The paper gets sticky - so wet fingers help. 
• Place 3 shrimp in row, then the vegetables and top with cilantro leaves or mint leaves.
• Roll the sides, vertically to vegetables, into the roll. Then take one of the ends of the paper and roll the entire roll. 
• Serve with the dipping sauce and dip away!

Storage:

• You can store the sauce in a separate container and the vegetables in bags or containers in the refrigerator up to a day before using them, 
• You can roll your spring rolls and then place them in the refrigerator for snacking on for a day.  

Macros:

• Calories:  cal | Net Carbs: g | Protein: g | Fat: g 

Source: IG: jamesbok

Homemade Taco Sauce

 

Homemade Taco Sauce

1.5  Cups (24 Tablespoons)

This sauce is one of my all-time favorites. It comes together in under 20 minutes from pure pantry staples, it beats any store-bought version hands down, and it's wildly customizable.

Think of that tangy, slightly addictive Taco Bell taco sauce. Now imagine it fresher, spicier, with zero preservatives and full control over the heat level. That's exactly what this is. It works on tacos, burritos, nachos, quesadillas, and honestly anything that needs a kick of Tex-Mex flavor.

Ingredients: 

• 1 can 8 ounces tomato sauce
• 1/3 cup water or more for thinner sauce
• 1 tablespoon red wine vinegar you can use white vinegar
• 2 teaspoons chili powder
• 1 teaspoon paprika use hot or smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon honey optional
• 1/2 teaspoon ground cumin
• 1/2 teaspoon cayenne pepper
• Salt and black pepper to taste

Instructions: 

• Stir all of the ingredients together in a saucepan.
• Bring to a boil, then reduce the heat and simmer gently for 15-20 minutes to let the flavors develop.
• Taste and adjust.
• Store in the refrigerator in sealed container. The flavor is better after it sits for a day.

Storage:

• You can store in refrigerator for a week or in freezer for 3 months. 

Macros:

• Calories: 3 cal | Net Carbs: .03g | Protein: 0g | Fat: 0g 

• chilipeppermadness.com

Easy Keto Sesame Noodles (Carolyn)

 

Easy Keto Sesame Noodles

Keto Sesame Noodles is an easy side dish that can be served hot or cold. Tossed with a rich and flavorful sauce, these pan-fried noodles are on the table in less than 15 minutes!

Ingredients: 

• 2 tbsp creamy peanut butter, (all natural)
• 2 tbsp toasted sesame oil
• 1 tbsp tamari, (or soy sauce)
• 1 tbsp rice vinegar, (or apple cider vinegar)
• 2 cloves garlic, minced
• 2 tsp minced fresh ginger
• 1/4 tsp red pepper flakes, (optional)
• 12 ounces shiritaki noodles, (two 7-ounce packages) or COOKED rice noodles for non-keto but still GF
• 1 tbsp avocado oil, (or olive oil)
• 1 medium green onion, chopped
• 1 tbsp toasted sesame seeds

Instructions: 

• In a glass measuring cup, combine the peanut butter, toasted sesame oil, tamari, rice vinegar, garlic, ginger, and red pepper flakes. Whisk until well combined and smooth.
• Drain the noodles in a sieve and rinse well.
• Heat the avocado oil in a medium skillet over medium heat. Once hot, add the noodles and sauté 3 minutes.
• Add the sauce to the pan and stir to combine well and coat the noodles. Remove from heat and garnish with green onion and sesame seeds.

Notes:

• Add your favorite vegs and chicken for a complete meal.

Macros:

• Serving: 3ounces | Calories: 119kcal | Carbohydrates: 6g | Protein: 2.3g | Fat: 10.4g | Fiber: 2.6g   (THIS IS FOR SHIRTAKI NOODLES)
• Source:  https://alldayidreamaboutfood.com/easy-keto-sesame-noodles/

Apple Celery Salad with Vinaigrette KETO

                                             

    Apple Celery Salad

Ingredients: 

• 2 Gala Apples
• 4 stalks celery

Vinaigrette:

• 2 T Dijon Mustard
• 1/4 Cup EVOO
• 2 cloves fresh garlic - minced
• 1/2 freshly squeezed lemon
• salt and pepper to taste
• Splash of OJ (optional)

Instructions: 

To make the salad

• Wash the apple well, discard the core and cut the apply into very thin slices and leave the skin on
• De-string the celery (use a peeler or small paring knife) cut the pieces at a diagonal into very thin strips

To make the dressing

• Combine all ingredients into a jar and shake well. Make a batch and keep in the refrigerator

Notes:

• I use a raspberry vinegar that is so yummy for this salad. 
• You can add herbs for different salads, like oregano for Greek salad, Italian herbs for tossed salad - options are endless with this dressing base.
• You can also add minced shallots but they are strong so make sure to use sparingly.

Comments:

What kind of apples work best in this salad?

Of the many types of apples, we prefer to make salads with those that offer a nice balance of crispness and sweetness, like Honeycrisp, Fuji, Granny Smith and Pink Lady. These options hold up well and resist browning once chopped or sliced.

How can you prevent apples from browning?

You can prevent apples from browning by soaking them in cold water with salt, honey or lemon juice. Oxidation is the main cause of browning, and submerging the fruit in these solutions keeps the surface from interacting with oxygen.

How do you turn apple celery salad into a Waldorf salad?

To make a Waldorf salad, change the dressing in this apple celery salad to a mixture of mayonnaise and plain yogurt. Add sweet, chewy raisins and crunchy, bitter walnuts for a textural contrast.

How long does apple and celery salad last?

Apple and celery salad will last up to four days in the fridge when stored in an airtight container. However, it may start to turn mushy, as the celery will wilt and the apples will lose their crispness. To make them last longer, keep the salad and dressing separate and consume the dish as quickly as possible once they are mixed together.

Can you make apple and celery salad ahead of time?

We don’t recommend making this apple and celery salad too far in advance. While one hour of rest is essential for the salad’s flavors to come together, going much beyond puts the salad’s texture at risk. If you need to prep this salad ahead of time, we suggest keeping the dressing separate from the fruit and combining it only when you’re ready to serve.

Macros:

 Servings 8  Calories: 204 | Protein: 5g | Net Carbs 3g | Fats: 18g

Source: Big Man's World 

Chicken & Vegetable Soup

 

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

 

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