Category: Keto

Creamy Pumpkin Soup

10/15/2021

Adapted from Wholesome Yum - An easy creamy pumpkin soup recipe made with canned pumpkin and coconut milk! It's delicious, healthy, and ready in 30 minutes with just 7 simple ingredients.

INGREDIENTS:

2 tbsp Olive oil
1 small Yellow onion (diced)
2 cloves Garlic (minced)
4 cups Chicken broth
1 13.5-oz can Full-fat coconut milk
1 15-oz can Pumpkin puree
1/2 tsp Nutmeg
1/2 tsp Sea salt
1/2 tsp Black pepper

INSTRUCTIONS:

Heat olive oil in a frying pan over medium heat. Add the onion and saute for 5-7 minutes, until translucent.
Add the garlic and saute for 1-2 minutes, until fragrant.
Add the chicken broth, coconut milk, pumpkin, nutmeg, sea salt, and black pepper.
Use an immersion blender to puree the soup, until smooth and creamy.
Bring soup to a boil, then reduce heat and simmer for about 25-30 minutes, until the soup reduces to your liking and flavours develop.

Check out Wholesome Yum for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

Learn More

Chaffle Avocado Toast

9/15/2021

Adapted from Low Carbing Asian - This chaffle recipe used for the avocado toast results in a crispy cheesy bread alternative. It is so quick and easy with only 2 ingredients and 3-4 minutes cooking time per chaffle. So the next time you have a craving for avocado toast, you know where to find the perfect recipe!

INGREDIENTS:

1/2 Whole Avocado
1/2 tsp Lemon Juice
1/8 tsp Salt
1/8 tsp Black Pepper
1 Egg
1/2 Cup Shredded Cheese (cheddar is a good option)

INSTRUCTIONS:

Gather all the ingredients.
Peel and cut up the avocado and place into a small bowl.
Next, add lemon juice, salt, and black pepper to the bowl. Mash the avocado mixture with a fork until well combined, set aside.
Plug in the Waffle Maker to pre-heat.
In a small mixing bowl, beat egg.
Place about 1/8 cup shredded cheese on to the Waffle Maker, followed by ~1/2 of the egg mixture (enough to cover the iron) and another 1/8 cup of shredded cheese on top. Close lid and cook for 3 – 4 minutes. Repeat for as many waffles you are making.
Let the chaffle cool for a few minutes and apply with avocado spread.

Check out Low Carbing Asian for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

Learn More

Vegan Keto Bento Box (Low Carb & Paleo)

8/13/2021

Adapted from Julie's Lifestyle - Looking for healthy lunch inspiration? This Vegan Keto Bento Box with almond seaweed noodles, heirloom tomato salad & guacamole makes a great lunch on the go! It’s packed with plant-based protein, healthy fats & essential minerals - perfect to boost your energy levels, speed up your fat-burning metabolism and beat sugar cravings. That's a triple win :)

INGREDIENTS:

Almond Seaweed Noodles (4 serving sizes):

1 cup arame seaweed, soaked in cold water for 1 hour
½ teaspoon extra virgin coconut oil (or extra virgin/toasted sesame oil)
1 tablespoon tamari, or more to taste (gluten free soy sauce – soy free version: use coconut aminos)
1 large handful almond flakes, raw or toasted

Heirloom Tomato Salad

1 large handful tomatoes (I used cherry & red zebra)
½ small cucumber
2 sun-dried tomatoes (optional)
1 small handful sprouts (I used alfalfa + daikon)
Oregano or basil, to taste (I used the flowers too)

Protein Power Guacamole

1 small ripe avocado, pitted
1 tablespoon lemon juice, or more to taste
Himalayan crystal salt + black pepper, to taste
½ tablespoon MCT oil
1 teaspoon chives, finely chopped (optional – I used the flowers too)
½ teaspoon spirulina + seaweed flakes each (optional – for an extra mineral boost)
Mixed seeds (optional)

Fruit & Veggies

¼ fresh coconut, cut into chunks
1 medium carrot, cut into sticks

INSTRUCTIONS:

Almond Seaweed Noodles (4 serving sizes)

Cook the arame seaweed until tender for about 15 minutes. Pour away the cooking water.
Lightly heat some extra virgin coconut oil and stir in the seaweed.
Take off the heat, add the tamari, stir well and top with the almond flakes.

Heirloom Tomato Salad

Chop the fresh tomatoes into chunks, the cucumber into ribbons, and the sundried tomatoes into strips.
Add sprouts (a great source of protein & minerals!) + oregano and/or basil for extra flavor.

Protein Power Guacamole

Mash the avocado. Season with lemon juice, salt and pepper.
Add MCT oil (or extra virgin olive oil if you don’t have MCT at home) and finely chopped chives. I like to add spirulina and seaweed flakes too – they’re both rich in protein and essential minerals such as zinc and iodine.
If you wish, top the guacamole with seasoned seeds: I used a mix of sprouted pumpkin, sunflower, sesame & buckwheat that I seasoned with Italian herbs & sea salt.

Sides

On the side, you can serve carrot sticks to have with the guacamole and fresh coconut for dessert.

JULIE’S TIPS & TRICKS:

This Protein Power Guacamole will stay fresh for 2 days in an airtight container in the refrigerator. You can store the Almond Seaweed Noodles for at least 4 days in the fridge.
Not a fan of seaweed? Replace them with any noodles of your choice: zucchini, carrot, buckwheat, brown rice…

Check out Julie's Lifestyle for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

Learn More

Vegan Pho with Zucchini Noodles

7/30/2021

Adapted from The Blenderist - This easy vegan pho with zucchini noodles is not culturally authentic, but it tastes wonderful. The spices make for an aromatic broth and the zucchini noodles keep it light.

INGREDIENTS:

Broth

1 large onion, peeled and cut in half
1 2-inch piece of ginger, peeled and cut lengthwise
1 stick of cinnamon
1 tsp coriander seeds
2-3 star anise
3-5 cloves
4 cups vegetable stock
1 tbsp soy sauce

Noodles

2 zucchini cut into noodles

Garnishes

Sriracha
Limes, quartered
Fresh Basil
Bean Sprouts
Hoisin Sauce
Chili Peppers, sliced

INSTRUCTIONS:

Set your oven to broil and char the onion and ginger until slightly blackened, set aside.
Toast the dry spices in a dry pan until they start to give off an aroma. Make sure you stir frequently so they don’t burn. Allow to the spices to cool before placing them in a cheese cloth bag or tea steeper. If the cinnamon doesn’t fit, you can put it straight in the pot.
Put the vegetable stock into a medium sized pot. Add the onion, ginger, toasted spices and soy sauce. Bring to a boil, reduce heat to low and simmer for 30 minutes.
Place the zucchini noodles into your soup bowls. Pour the soup over the noodles.
Garnish with your favourite toppings.

Check out The Blenderist for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

Learn More

Masala Frittata with Avocado Salsa

7/23/2021

Adapted from BBC Good Food - A spicy twist on a simple frittata recipe, with Masala paste, coriander and plump cherry tomatoes. Pair it with avocado salsa for a light and budget-friendly supper.

INGREDIENTS:

2 tbsp avocado oil
3 onions, 2½ thinly sliced, ½ finely chopped
1 tbsp Madras curry paste
500g cherry tomatoes, halved
1 red chilli, deseeded and finely chopped
small pack coriander, roughly chopped
8 large eggs, beaten
1 avocado, stoned, peeled and cubed
juice 1 lemon

INSTRUCTIONS:

Heat the oil in a medium non-stick, ovenproof frying pan. Tip in the sliced onions and cook over a medium heat for about 10 mins until soft and golden. Add the Madras paste and fry for 1 min more, then tip in half the tomatoes and half the chilli. Cook until the mixture is thick and the tomatoes have all burst.
Heat the grill to high. Add half the coriander to the eggs and season, then pour over the spicy onion mixture. Stir gently once or twice, then cook over a low heat for 8-10 mins until almost set. Transfer to the grill for 3-5 mins until set.
To make the salsa, mix the avocado, remaining chilli and tomatoes, chopped onion, remaining coriander and the lemon juice together, then season and serve with the frittata.

Check out BBC Good Food for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

Learn More

Rainbow Cauliflower Crust Pizza

7/9/2021

Adapted from Gimme Delicious - Rainbows are happening in the kitchen! Low-carb Cauliflower crust rainbow pizza is packed with veggies inside and out, and is perfect for kids and adults. The rainbow veggies are so delicious and even more pleasing to the eye.

INGREDIENTS:

1 small to medium sized head of cauliflower - should yield 2 to 3 cups once processed
¼ cup shredded Parmesan cheese
¼ cup mozzarella cheese
1 egg
¼ teaspoon salt
½ teaspoon garlic powder
½ teaspoon basil or rosemary minced (or dry)
½ teaspoon oregano minced (or dry)
1/2 cup marinara sauce
1 cup mozzarella cheese
1 cup diced bell peppers yellow, orange, red, green, or any combo of your choice
1/2 cup broccoli florets
1/2 cup diced red onion
1/4 cup canned corn optional and not included in nutritional facts
1/2 cup tomatoes diced

INSTRUCTIONS:

Preheat oven to 500 degrees F.
Remove the stems from the cauliflower and cut into chunks, Place the cauliflower into a food processor and pulse it until it resembles the texture of rice. If you don't have a food processor, you can use a cheese grater or chop it very finely.
Microwave the processed cauliflower uncovered in a microwave safe bowl for approximately 4-5 minutes on high. Remove it from the microwave and allow it to cool for at least 4-5 minutes (trust me don't rush this step!). After the cauliflower is slightly cooled, place it in a kitchen towel and squeeze all the liquid out of it. Be sure to squeeze as much liquid as humanly possible.
Combine the cooked cauliflower, egg, garlic, cheese, and seasonings. Stir until a dough texture forms. Spread the cauliflower mixture out onto lightly greased parchment paper or a pizza pan in the shape of a pizza crust.
Bake the crust for approximately 10-15 minutes (depending on your oven), or until the crust is golden and crispy. I cooked mine for approximately 15 minutes. After the crust is golden remove it from the oven and top with pizza sauce then cheese then the chopped veggies.
Place the pizza back in the oven and bake for another 12-15 minutes.

Check out Gimme Delicious for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

Learn More

Low Carb Grilled Stuffed Summer Squash

7/4/2021

Adapted from Healthy Seasonal Recipes - Low-Carb Grilled Summer Squash Boats are an awesome gluten-free vegetarian grilling recipe! Just in time to help you use up some of those yellow summer squash that are bursting out of the garden right now.

INGREDIENTS:

4 teaspoons extra-virgin olive oil, divided
1 green bell pepper, diced
½ cup chopped onion
½ teaspoon salt, divided, plus more to taste
¼ teaspoon freshly ground pepper
1 cup quartered cherry tomatoes
¼ cup chopped basil or cilantro
4 medium yellow summer squash
4 ounces shredded sharp cheddar

INSTRUCTIONS:

Preheat grill for indirect heat on one side. For gas grill with two burners, use only one burner on high. For three burner grill use two on medium- high. For charcoal grill, when coals are ready rake them to one side.
While grill heats, heat two teaspoons oil in a medium skillet over medium-high heat. Add pepper, onion, ¼ teaspoon salt and pepper and cook, stirring often until the vegetables are softened and starting to brown, about 5 minutes. Remove the skillet from the heat and stir in tomatoes and basil or cilantro.
While the vegetables are cooking, prepare the squash. Cut squash in half lengthwise. Hollow them out slightly using a Parisian scoop, a teaspoon or apple corer. Brush the remaining 2 teaspoons oil over the squash. Sprinkle the remaining ½ teaspoon salt over the squash.
The grill should be about 350 degrees F. inside with the lid closed. Grill squash cut-side-down on the hot side of the grill until starting to soften and they have grill marks, 5 to 8 minutes. Flip them over onto the other side of the grill without heat under them, so they are cut-side up. Divide the filling among them. Top with the cheddar, dividing evenly. Cover the grill and let cook until the squash is completely tender and the cheese is melted, about 15 to 18 minutes. Season with more salt if desired.

Check out Healthy Seasonal Recipes for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

Learn More

Easy Fruit Salad - Vegan, Paleo, Keto, Whole30

6/25/2021

Adapted from Life Made Sweeter - This Fruit Salad is easy to make with fresh seasonal fruit and a simple lime dressing. It’s a quick and healthy snack, breakfast, side dish or dessert and perfect for summer barbecues and potlucks! If you’re crunched for time, this is the perfect 10-minute fruit salad to prepare. Vegan, paleo with low carb, keto and Whole30 options.

INGREDIENTS:

1 1/2 cups strawberries washed, dried, hulled and thinly sliced
1 cup fresh blackberries washed and dried
1/2 cup fresh raspberries washed and dried
1/2 cup fresh blueberries washed and dried
1 mango peeled and diced - omit for keto
1 cup green grapes stems removed, washed and dried - omit for keto
1 cup cherries stems removed, washed and dried
2 tablespoons lime juice , use lemon if preferred
1 tablespoon pure maple syrup can also use liquid monk fruit for a lower carb option or preferred sticky liquid sweetener of choice - omit for Whole30
1 fresh mint chopped thinly, optional

INSTRUCTIONS:

Combine the strawberries, blackberries, raspberries, blueberries, mango, grapes, cherries together in a large bowl.
Drizzle the liquid sweetener, lime juice and mint (if using) over the fruit and toss well to coat.
Serve and enjoy immediately!

Check out Life Made Sweeter for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

Learn More

BBQ Paneer Tikka Skewers

6/16/2021

Adapted from Cook with Manali - Paneer Tikka is a popular Indian appetizer made with cubes of paneer & veggies marinated with yogurt and spices. Traditionally it's grilled in a tandoor but you can make the same version in the oven or barbecue with this easy recipe!

INGREDIENTS:

1/2 cup greek yogurt or thick yogurt
1 tbsp ginger-garlic paste
2 tbsp mustard oil
2 tsp coriander powder
1 tsp chaat masala
1 tsp kashmiri red chili powder
3/4 tsp garam masala
1/4 tsp red chili powder or adjust to taste
1 tsp kasuri methi crushed
1/2 tsp salt or to taste
1 lemon - juiced
2 tbsp chopped cilantro
2 tbsp chopped mint
2 cups paneer cut into big cubes
1 large onion cut into 1 inch cubes
1 large bell pepper cut into 1 inch cubes, mix of red and green peppers

For serving

cilantro mint chutney
lemon wedges

INSTRUCTIONS:

Whisk the yogurt in a large bowl until smooth.
Add all the spices, ginger garlic paste, mustard oil, coriander powder, chaat masala, kashmiri red chili powder, garam masala, red chili powder, kasuri methi and salt, to marinade the yogurt.
Whisk to combine everything together. Add in juice of 1 lemon along with chopped cilantro and mint. Mix well.
Stir in the paneer cubes, onion and bell peppers.
Mix until all the paneer pieces and veggies are well coated with the marinade. Cover the bowl and refrigerate for minimum for 1 hour or up to 4 hours. Overnight also works!
After 1-2 hours, take the marinated paneer and veggies out of the refrigerator. Take a skewer and arrange paneer, onion and peppers on a skewer, alternating with each other. Make all skewers evenly. Meanwhile pre-heat oven to 450 F degrees.
Arrange all the prepared skewers on a baking sheet lined with parchment paper. Spray the tikka with an oil spray. This is important so that the veggies don't dry out.
Bake at 450 F degrees for 10 minutes and then broil for 2 to 3 minutes until paneer pieces look a little charred.
Remove from oven, squeeze lemon juice, sprinkle chaat masala and serve with cilantro mint chutney.

Check out Cook with Manali for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

Learn More

"Egg in a Hole" Peppers with Avocado Salsa Recipe

6/4/2021

Adapted from Eating Well - Colourful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast.

INGREDIENTS:

2 bell peppers, any colour
1 avocado, diced
½ cup diced red onion
1 jalapeño pepper, minced
½ cup chopped fresh cilantro, plus more for garnish
2 tomatoes, seeded and diced
Juice of 1 lime
¾ teaspoon salt, divided
2 teaspoons olive oil, divided
8 large eggs
¼ teaspoon ground pepper, divided

INSTRUCTIONS:

Slice tops and bottoms off bell peppers and finely dice. Remove and discard seeds and membranes. Slice each pepper into four 1/2-inch-thick rings.
Combine the diced pepper with avocado, onion, jalapeño, cilantro, tomatoes, lime juice, and 1/2 teaspoon salt in a medium bowl.
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 4 bell pepper rings, then crack 1 egg into the middle of each ring. Season with 1/8 teaspoon each salt and pepper. Cook until the whites are mostly set but the yolks are still runny, 2 to 3 minutes. Gently flip and cook 1 minute more for runny yolks, 1 1/2 to 2 minutes more for firmer yolks. Transfer to serving plates and repeat with the remaining pepper rings and eggs.
Serve with the avocado salsa and garnish with additional cilantro, if desired.

Check out Eating Well for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

Learn More

<<Previous

Recipes We Love

Creamy Pumpkin Soup

Chaffle Avocado Toast

Vegan Keto Bento Box (Low Carb & Paleo)

Vegan Pho with Zucchini Noodles

Masala Frittata with Avocado Salsa

Rainbow Cauliflower Crust Pizza

Low Carb Grilled Stuffed Summer Squash

Easy Fruit Salad - Vegan, Paleo, Keto, Whole30

BBQ Paneer Tikka Skewers

"Egg in a Hole" Peppers with Avocado Salsa Recipe

Archives

Categories