Author: Aura@admin

Here is a the recipe for Banana Oatmeal Breakfast Matcha Smoothies . Start your weekoff with this Banana Matcha Smoothie for a nutrient-packed healthy breakfast. First off,
what is matcha? Matcha is green tea that has been specifically grown and processed into matcha.

Ingredients

• 1/4 cup oats
• 1/2 cup low-fat yogurt
• 1 cup banana slices, frozen
• 2 teaspoon EatGoodFeelGood Cinnamon Matcha
Protein Powder
• 1 teaspoon vanilla extract
• 1/2 cup almond milk
• 1 tsp honey optional

Instructions

• Place all ingredients in a blender and blend until
smooth.

Here is a quick & easy eecipe for Keto Greek Salad.

This Keto Greek Salad is a light, refreshing side dish ideal for warmer weather. It’s a Greek classic loaded with fresh flavors.
Ingredients

• 1 Cucumber
• 1 Red Pepper
• 1 Green Pepper
• ½ Red Onion
• 4 ounces of Feta Cheese
• 1/2 cup of Kalamata Olives, pitted
• ¼ cup of Olive Oil
• 1 tablespoon Red Wine Vinegar
• 1 teaspoon of Dried Oregano
• ¼ teaspoon of Salt
• Pinch of Black Pepper

Instructions

• Halve the cucumber and cut into slices, add to a
large mixing bowl.
• Deseed and dice the peppers and add to the bowl.
• Thinly slice the red onion and add to the bowl.
• Dice the feta cheese and add to the bowl.
• Add the remaining ingredients and mix well.
• Serve immediately.

Here is the recipe for Strawberry Avocado Keto Smoothie Recipe.

Benefits of adding avocado to your smoothie:
A study showed that eating one avocado per day for 12 weeks was associated with a redistribution of belly fat for women. Avocados helped lower women’s visceral fat levels, which can reduce the likelihood of several diseases, including cardiovascular disease and diabetes.

Ingredients

• 1 lb Frozen strawberries
• 1 1/2 cups unsweetened almond milk
• 1/2 Avocado
• 2 tbsp EatGoodFeelGood Strawberry Banana Protein
Smoothie Powder

Instructions

Puree all ingredients in a high-powder blender, until smooth. Adjust sweetener to taste as needed.

Here is the recipe for Keto Vegan Spaghetti with Palm Heart Noodles (Palmini)

What is Heart of Palm Pasta ? Heart of palm Palmini pasta is made from heart of palm, the inner core of a bud from certain palm trees. When the heart of palm is trimmed and cooked, it resembles lasagna and linguini, but with only 3-4 grams of carbs, compared to 42 carb grams in a traditional serving of pasta.

What does Palmini pasta taste like? If you eat it straight out of the can, it will taste like Hearts of Palm with a softer texture. It has a bit of a lemony flavor to it but that blends in nicely with sauces. If you find Palmini too acidic, just soak it in vegan milk for about 15 minutes.

The Palmini must be drained and rinsed with water when it is removed from the can after it has been opened. According to the instructions on the container, soaking the pasta in vegan milk for 15minutes will help to neutralize and enhance the flavour.

Ingredients

• 14 oz heart of palm spaghetti pasta (palmini) (1 can)
• 2 tablespoon olive oil
• 1 stalk green onion
• ¼ cup sliced mushrooms
• 1 teaspoon minced garlic
• 7 oz fire roasted tomatoes (half can)
• 1 tablespoon fresh basil
• 1 tablespoon fresh parsley
• ½ teaspoon salt
• pepper (to taste)

Instructions

Open the can of palmini and empty the pasta into a colander. Rinse well under running water, then leave the pasta
in the colander to drip dry.

In a medium sauce pan, add the olive oil, green onion, garlic and mushrooms and turn on medium heat. Sauté about 5 minutes, until the vegetables become soft and fragrant.

Add all of the remaining ingredients and let simmer for 10 minutes, stirring occasionally. Then, add in the palmini pasta and continue to simmer for 5 more minutes. Top with Cheese if desired.

Notes

I consider this a side dish, therefore the recipe makes 4 servings. If you are eating this as a main dish, you will probably eat half the recipe, which is two servings.

Keto peeps: I recommend drizzling an extra tablespoon of olive oil over your plate of pasta before eating, which would add 14g of healthy fats.

This homemade vegan Falafel Wrap is packed with colour, flavour and nutrients for the ultimate healthy and satisfying Mediterranean-inspired meal! Whip up a batch of falafels ahead of time and assemble these wraps throughout the week for a quick, easy and healthy meatless meal! {Vegan, dairy-free, & gluten-free-friendly}

Ingredients

Tortillas: I typically use large whole grain tortillas for higher fibre content. You can also sub in regular flour tortillas or gluten-free if preferred.
Falafels: Provides that delicious Mediterranean flavour to these wraps. Use this homemade falafel recipe or your favourite falafel recipe to make these wraps. You can also use store-bought if you’re short on time.
Hummus: Acts as a glue to secure all of the ingredients in the wrap and provides some extra flavour. Use a homemade hummus (try this Sweet Potato Hummus) or store-bought for a quick and easy option.
Beets: Adds a vibrant burst of colour. Shred the raw beets up before adding them to the wrap. You may wish to wear kitchen gloves when shredding the beets to prevent them from staining your hands.
Carrots: Adds a refreshing crunch to the wrap. Shred large carrots or purchase matchstick carrots for a more convenient option.

Avocado: Incorporates healthy fats and a delicious creaminess. Use ripe avocados that have not yet browned for the best taste and presentation.
Spinach: Use fresh baby spinach. You could also use arugula, baby kale or shredded lettuce if preferred.

Step by step instructions

1. To start, spread a thin layer of hummus all over a large leaving about an inch around the edge, to add some flavour and act as a glue to keep all of the ingredients in place.
2.Next, place on the toppings for the falafel wrap. Line each of the ingredients in equal strips across the wrap.
Baby spinach
Sliced avocado
Shredded beets
Shredded carrot
Crumbled falafel
It should resemble a rainbow.
3. Next, carefully and tightly roll up the wrap, tucking in the ends and securing it with two toothpicks to prevent the contents from falling out.

Here is the recipe for Flaxseed Wraps with 4 basic ingredients

Ingredients

• 1 cup Flaxseed or 1 1/2 cup flaxseed meal
• 1 cup Water boiled
• ½ teaspoon Salt
SPICES – OPTIONAL BUT DELICIOUS
• ¼ teaspoon Turmeric
• ¼ teaspoon Ground Ginger
• ¼ teaspoon Garlic Powder
• ¼ teaspoon Onion Flakes

Instructions

In a blender, add the flaxseed, blend at high speed until it forms a ground/meal. You can also use a flaxseed meal from the store but make sure the meal is as fine as almond meal, or it won’t absorb all the water in the recipe, and it will get sticky.
In a small saucepan, bring the water to a boil. Remove from the heat, stir in all the spices and add the flaxseed meal all at once.
Stir immediately with a wooden spoon until the meal absorbs all the water, dry out and form a dough ball. As you stir, the dough will form, it will gradually unstick from the saucepan forming a dough ball. It takes about 1-2 minutes max. Remove the dough ball from the saucepan and transfer it onto a piece of parchment paper to prevent the dough from sticking to your benchtop. The dough should not be too sticky, or if it does become sticky, it means your meal wasn’t fine enough, but that is ok. Just sprinkle some extra meal onto the ball.
Divide the ball into 4 dough balls of the same size. Place one of the dough balls onto a piece of parchment paper. Place another piece of parchment paper on top to prevent the dough from sticking to the rolling pin. Press the dough balls with your hands slightly to flatten and stick the top parchment paper piece to the ball. Roll with a rolling pin until flat but not too thin, or it won’t get soft when cooked. Aim for a 2-3mm thickness. Peel off the top piece of parchment paper.
Take a round shape – like a saucepan lid – place it on top of the dough, and cut around the edges to make a circle. Remove the left-over dough, form a ball, and reuse it later for another wrap if you like. Remove the lid and flip over the prepared wrap onto a non-stick pan – I use a ceramic non-stick pan or tortilla press. Peel off the last piece of parchment paper and cook. If you are not using a non-stick pan, spray some oil before putting the wrap into the pan.
Warm under high-medium heat and cook for 1-2 minutes or until the border gets dry – the center should be soft – and you can easily slip a spatula under the wrap to flip over. Cook for about 1 extra minute on the other side. Don’t overcook, or the wrap will get very crispy, like tortillas chips! It has to be dry but soft to roll. Place the cooked wraps on a plate.
Repeat those steps with the rest of the batter until you form 4 wraps (or 5, if you use the leftover dough from the edges, you can make an extra one!). It depends on how thick you made your wraps. You can reuse the same piece of parchment paper many times! Serve them cold with filling of your choice or hot – you can also rewarm them in a sandwich press with your favorite filling. Store in the fridge for 3 days, on a plate covered with plastic wrap, to keep them moist.

Here is the recipe for Keto Low Carb Vegetable Wraps

Ingredients:

• 1 Beetroot -sliced
• ½ cup Carrots -grated
• ½ Red Bell Pepper -chopped
• ½ cup Onion -chopped
• 1 Avocado -sliced
• 4 Mushrooms -sliced
• 1 cup Spinach Leaves
• Wraps

Direction:

Arrange each wrap on a cutting board or flat surface and distribute the mayonnaise throughout. Place the ingredients, one at a time, on top of half of the tortilla, leaving space on the edges to fold the tortilla properly.

Start by folding in the sides leaving about an inch in between in the center. Fold in the sides of the wrap, bringing up the bottom using your thumbs. Continue rolling the wrap until done.

Here is the recipe for Middle Eastern Eggplant Wrap

Description

A Middle Eastern Eggplant Wrap- with roasted eggplant, shredded a kale, parsley and mint slaw, with radishes, tomatoes, onion and tahini sauce ( or sub baba ganoush!).

Ingredients

1 small eggplant ( 1 pound)
olive oil, salt and pepper
Kale Slaw ( or make the Everyday Kale Slaw and add fresh herbs )

6–7 lacinato ( or tuscan) kale leaves – 2 cups shredded ( packed)
1 bunch italian parsley
handful mint leaves
¼ cup finely diced onion
2 tablespoons olive oil
2 tablespoons lemon juice
¼ teaspoon salt
optional additions- sliced tomato, radishes, cucumber, feta, yogurt

Quick tahini sauce ( or sub store bought, tahini sauce or baba ganoush)

2 tablespoons tahini paste
3 tablespoons hot tap water
1 tablespoon lemon juice
tablespoon salt
1 minced garlic clove
2– 4 wraps or tortillas ( feel free to use gluten free) 8-10 inch
Instructions
Preheat oven to 425F
Slice eggplant into ¼ inch thick disks.
Brush each side with olive oil and season with salt and pepper. Place on a parchment lined sheet pan and roast the oven for 25-30 minutes, flipping over after 20 minutes. While they are baking, make the slaw filling and sauce.

Thinly slice the kale into thin ribbons, stacking them first then slicing(see photo). Place in a bowl. Finally chop the parsley and mint, thin stems are ok. Add to the bowl along with the onion. Toss with olive oil, lemon juice, salt and pepper. You want this to be quite “juicy”, so if needed add a little more oil and lemon juice in equal portions. You can add radishes and/ or tomatoes here if you want or sprinkle them over top of the wrap.
Whisk together the tahini sauce ingredients in a small bowl.
Lightly warm or toast the tortilla or wrap. Spread the inside with tahini sauce. Top with warm eggplant and a huge mound of the dressed greens. Top with tomatoes, radishes and feta if you like.
This recipe make 2 enormous wraps or 4 smaller ones. Or three medium ones.
Notes: For even more flavor, grill the eggplant during the warm months. Both the eggplant and the kale slaw can be made ahead and refrigerated.