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Keto Avocado Smoothie with Chia & Cacao

This High-Protein, Low-Carb Keto Avocado Smoothie made of healthy fats and proteins is naturally low in carbohydrates. Coconut milk contains a beneficial fat called lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy. It serves as a great keto diet food, and it actually helps to lower cholesterol levels, improve blood pressure and prevent heart attacks or a stroke. Chia Seeds contain essential fatty acids, plus vitamins A, B, E and D and minerals including iron, magnesium, niacin and thiamine.  Cacao nibs or powder is also healthful and packed with nutrients that fuel the body. Eating cacao nibs will actually improve muscle structure and enhance nerve function due to its nutritional content.  Adding avocado to this smoothie will give it a delicious creamy texture and its an excellent source of healthy fats, which is especially important when you’re going keto.

Keto Smoothie with Avocado, Chia & Cacao

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Prep Time 5 minutes
Total Time 5 minutes
Servings 2 servings

Ingredients
  

  • 1-1 1/4 Cup Coconut Milk (Full Fat)
  • 1/2 Frozen Avocado
  • 1 TBSP Almond Butter or nut butter of your choice
  • 1 TBSP Chia Seeds soaked in 3 TBSP water for 10 minutes
  • 2 tsps cacao or cocoa powder (or 1 scoop of chocolate bone broth protein powder
  • 1 TBSP Coconut Oil
  • Ice Optional
  • Cacao nibs & Cinnamon For Topping
  • 1/4 Cup Water if needed

Instructions
 

  • Add Contents to high powered blender, blending until well- combined.
  • Top with cacao nibs and cinnamon.

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Homemade Tomato and Lime Salsa

Homemade Tomato & Lime Salsa

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Prep Time 20 minutes
Total Time 20 minutes
Servings 11

Ingredients
  

  • 3 cups Tomatoes seeded & chopped
  • 1 Green Bell Pepper chopped
  • 3 cloves Garlic
  • 1/2 Onion
  • 2 TBSP Fresh Cilantro chopped
  • 1 TBSP Krimzon Lee (Paprika) Pepper
  • 3 TBSP Lime juice
  • 1/2 tsp salt

Instructions
 

  • Mix all ingredients in glass or plastic bowl.
  • Cover and refrigerate until serving (at least 20min)
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Fried Peppers and Olives

Fried Peppers and Olives

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Ingredients
  

  • 1/4 cup olive oil
  • 3 sprigs Sage
  • 6-8 Bell peppers
  • Lemon zest
  • Red pepper flakes
  • 8 Garlic cloves crushed
  • 1 cup Mixed olives

Instructions
 

  • Heat olive oil, red pepper flakes, sage, and lemon zest in skillet over medium-heat for 1 minute.
  • Add peppers. Cook until soft. Approx. 3 min.
  • Add crushed garlic and cook for another 3 minutes.
  • Add olives and cook for 2 more minutes.
  • Transfer to plate and serve with crostini or pita.
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Heirloom Tomato Basil Mozzarella Caprese Salad

This is my favorite meal. Last year I got a Caprese birthday “cake”. This week we’re highlighting appetizers and this one is a classic. Delicious and nutritious. Even better with heirloom tomatoes.

Heirloom Tomato Basil Mozzarella Caprese Salad

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Prep Time 10 minutes
Total Time 10 minutes
Servings 2 people

Ingredients
  

  • Heirloom Tomatoes sliced
  • Fresh basil chopped (not bruised)
  • Fresh mozzarella cheese Sliced
  • Extra-virgin olive oil Drizzled
  • Balsamic wine vinegar
  • Sea salt
  • Fresh Ground Pepper
  • Sprouts or microgreens

Instructions
 

  • Assemble the salad with slices of tomatoes, basil leaves, and mozzarella slices.
  • Sprinkle extra virgin olive oil over the salad.
  • Add a dash of vinegar and a very light sprinkling of salt and pepper.
  • Add sprouts or microgreens as garnish.
  • For a completely different flavor, you can substitute the mozzarella with thin slices of Parmesan.

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Red Cabbage and Carrot Slaw

This dish can be whipped up in a flash and taken to pot-lucks, BBQ, or eaten throughout the week.

Red Cabbage and Carrot Slaw

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Servings 4 People

Ingredients
  

  • 3/4 lbs Red Cabbage
  • 1/4 lbs Carrots
  • 1 TBSP Flat leaf parsley
  • 1 tsp Fresh chives
  • 1 tsp Fresh dill
  • 1 TBSP Fresh squeezed lemon juice
  • 1 TBSP Sherry vinegar or white vinegar
  • 1 small Garlic clove minced
  • 1 tsp Dijon Mustard
  • 6 TBSP Extra-virgin olive oil or 2 TBSP greek yogurt and 4 TBSP olive oil
  • Salt
  • Fresh Ground Pepper

Instructions
 

  • Cover the shredded cabbage with cold water, and let sit for 15 minutes while you prepare the remaining ingredients. Drain.
  • Toss together the cabbage, carrots, parsley, chives and dill.
  • Whisk together the lemon juice, vinegar, salt, pepper, garlic and Dijon mustard. Whisk in the oil. Toss with the vegetables and herbs. Taste, adjust seasonings and serve. Alternately, allow to sit for 30 minutes to an hour in the refrigerator, then serve.

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Sauteed Broccoli Rabe

This is so simple and quick to make.  Whenever I’m rushed, but still want to eat well I turn to this delicious meal.

Sauteed Broccoli Rabe

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Prep Time 15 minutes
Cook Time 7 minutes
Total Time 22 minutes
Servings 4 people

Ingredients
  

  • Course salt and ground pepper
  • Red pepper flakes to taste (optional)
  • 1.5 lbs Broccoli rabe (broccolini) loosely cut
  • 1 TBSP Extra-virgin olive oil
  • 1 tsp Lemon zest grated
  • 1 TBSP Freshly squeezed lemon juice
  • 3 TBSP Pine nuts can substitute almonds or other nut

Instructions
 

  • In a large pot of boiling salted water, cook broccoli rabe until bright green, 45 to 60 seconds. Drain; set aside.
  • Toast pine nuts in a skillet over medium heat, shaking skillet, until evenly golden brown, 4 to 5 minutes; remove from skillet. Heat oil in skillet. Add broccoli rabe; cook, tossing occasionally, until heated through, 3 to 5 minutes.
  • Toss broccoli rabe with pine nuts and lemon zest. Season with salt and pepper. Serve hot.

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Cauliflower Salad

Cauliflower is a great replacement for potatoes in many recipes. This has all the great taste of a potato salad but made with cauliflower instead.

Cauliflower Salad

Cauliflower is a great replacement for potatoes in many recipes. This has all the great taste of a potato salad but potato is replaced with cauliflower!
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Prep Time 30 minutes
Cook Time 10 minutes
Total Time 2 hours 40 minutes
Servings 8 people

Ingredients
  

  • 1 head Cauliflower
  • 6 Hard boiled eggs
  • 1/3 cup Mayonnaise
  • 3 TBSP Dijon Mustard
  • 3 TBSP Pickle Relish
  • 1/4 cup Green Onions Can be replaced with pickled onions

Instructions
 

  • Cut cauliflower head into small florets, then stream until fork tender (approx. 10 minutes).
  • Mix all ingredients together.
  • Garnish with egg slices and parsley if desired.
  • Chill several hours or over night.

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Ground Beef Stuffed Bell Peppers

Ground beef bell peppers are the best main dish you can serve using your bell peppers as a vehicle of deliciousness.

Ground Beef Stuffed Bell Peppers

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Course Main Dish
Servings 3

Ingredients
  

  • 3 Bell Peppers
  • 1 lb Ground Beef Grass-fed if possible
  • 1/2 CUP Onion Chopped
  • 1 can Tomatoes diced
  • 1/2 cup long-grain rice
  • 1/2 cup Water
  • 1 tsp Sea salt
  • 1 tsp Worcestershire sauce
  • 1 cup Cheese shredded

Instructions
 

  • Cut tops from green peppers; discard seeds and membranes. Chop enough of the tops to make 1/4 cup, set aside.
  • Cook the whole green peppers, uncovered in boiling water for about 5 minutes; invert to drain well.
  • Sprinkle insides of peppers lightly with salt. In a skillet cook ground beef, onion and 1/4 cup chopped pepper till meat is browned and vegetables are tender.
  • Drain off excess fat. Add undrained tomatoes, uncooked rice, water, salt, Worcestershire, and a dash of pepper.
  • Bring to boiling, reduce heat. Cover and simmer about 20 minutes or till rice is tender.
  • Stir in cheese. Stuff peppers with meat mixture. Place in a 10x6x2 baking dish.
  • Bake, covered in a 350 degree oven for 30 minutes. Serve.

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Classic Green Bean Casserole

This classic dish is wonderful for the holidays or any family gathering.

Classic Green Bean Casserole

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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 1 hour 10 minutes

Ingredients
  

  • 4 cups Maribell French Green Beans Cut into 1/2 - 1 inch
  • 10 oz Home-made Cream of Mushroom Soup or canned soup if you're strapped for time
  • 1/2 cup Milk
  • 1 tsp Soy Sauce
  • 1/4 tsp Black Pepper
  • 1.5 cup French Fried Onions

Instructions
 

  • Stir the soup, milk, soy sauce, black pepper, beans and 2/3 cup onions in a 1 1/2-quart casserole. Bake at 350°F. for 25 minutes or until the bean mixture is hot and bubbling. Stir the bean mixture. Sprinkle with the remaining onions. Bake for 5 minutes or until the onions are golden brown.

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Fingerling Potatoes with Rosemary

Fingerling Potatoes with Rosemary

Potatoes for anything other than the purpose of mashing them may seem insane, but with certain potatoes it results in an evenly cooked potato with a mild taste – provided you cook them perfectly. Fingerling potatoes are perfect for boiling because it brings out their subtle, nutty flavor.
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Servings 3 servings

Ingredients
  

  • 1.5 lbs. Fingerling Potatoes
  • 2 Tbsp. Unsalted Butter Fresh or Kerry Gold (Grass-fed)
  • 1/2 tsp Sea Salt
  • 1/2 tsp Fresh Ground Pepper
  • 2 Cloves Garlic Minced
  • 2 Springs Rosemary Chopped (you can use dried)

Instructions
 

  • Place the potatoes in a pot and cover them with about an inch of cold water. Bring the water to a boil and reduce the heat, simmering for 10 minutes. While the potatoes are simmering, combine the other ingredients and set aside. After 10 minutes, stick a paring knife into a potato – if it goes in without resistance, they’re ready. If they’re not ready, keep checking them every minute. Once they’re ready, drain them in a colander. Holding them with tongs, cut each potato in half and place in a large bowl. Cutting them in half lets the butter penetrate the potatoes better. Once you’ve cut all the potatoes, pour the rest of the ingredients into the bowl and toss until coated. Serve immediately.