Soup Recipes

Curried Pumpkin Soup

This soup is rich in vitamin A which is important for healing the skin and the oral cavity.
1 tablespoon olive oil or avocado oil
¼ up chopped onion
2 tablespoons curry powder
16 oz pumpkin—frozen or pureed
2 cups organic vegetable broth
14 oz coconut/almond milk
Pinch of salt
In a large pot, heat the oil over a medium/low heat. Add the onions with a pinch of salt and cook for three to five minutes. Add the curry powder, pumpkin puree, and the broth and let simmer for ten minutes. Add salt and pepper to taste. Puree the soup in a blender and add the coconut/almond milk.

Avocado-Cucumber Soup (no cooking necessary)

1 small ripe avocado
1 cucumber
1 handful of spinach - fresh or frozen
1 garlic clove
½ cup water
1 tablespoon extra-virgin olive oil
1 tablespoon lemon juice
1 tablespoon fresh-chopped dill or cilantro
Blend all ingredients until smooth

Miso Zucchini Soup

1 medium zucchini, chopped
1 celery stalk, chopped
1 clove garlic
½ ripe avocado
1 tablespoon extra-virgin olive oil
¾ cup water
1 tablespoon lemon juice
1 tablespoon miso paste
1 tablespoon fresh dill
1 teaspoon nutritional yeast

Butternut Squash Soup

2 cups diced butternut squash
¼ cup hemp seeds
½ teaspoon chopped rosemary
1 small chopped tomato
1 garlic clove
1 tablespoon lemon juice
3 tablespoons extra virgin avocado oil
2 cups warm water
Salt and pepper to taste
Blend all ingredients until smooth.

Savory Blended Soup (no cooking necessary)

2 cups spring water
½ cup chopped red bell pepper
½ cup chopped cucumber
¼cup chopped celery
3 or 4 sprigs parsley
2 or 3 stalks of kale
½ onion
1 tablespoon spirulina or blue-green algae
Salt to taste
Blend all ingredients until smooth.

Salads Recipes

Super Food Low-Carb Veggie Salad Bowl

1 bunch asparagus (120 g/ 4.2 oz)
1 medium red bell pepper (120 g/ 4.2 oz)
1 small zucchini (118 g/ 4.2 oz)
2 tbsp extra virgin olive oil or ghee (30 ml)
1/2 tsp sea salt
2 cups mixed lettuce leaves (60 g/ 3.2 oz)
2 cups fresh spinach (60 g/ 3.2 oz)
1/2 cup finely shredded purple cabbage (35 g/ 1.2 oz)
2 medium stalks celery, diced (80 g/ 2.8 oz)
1 avocado, cubed (200 g/ 7.1 oz)
1/2 cup loosely packed parsley leaves1/4 cup walnuts, roughly chopped (29 g/ 1 oz)

Vinaigrette

3 tbsp extra virgin olive oil (45 ml)
2 tbsp apple cider vinegar (30 ml)
2 tsp Dijon mustard
Optional: 2 tsp Erythritol or Swerve or 2-3 drops liquid stevia sea salt and black pepper, to taste
https://ketodietapp.com/Blog/category/Recipes

Cucumber Avocado Salad (easy)

1 cucumber
½ avocado
2 tablespoons roasted sesame seeds
1 garlic clove
½ teaspoon vinegar
1 teaspoon soy sauce wasabi (a little bit)
½ teaspoon sesame oil (or more) chicory
https://www.yummly.com/recipes/

Low-Carb Snap Pea Salad

8 ounces cauliflower (riced)
¼ cup lemon juice
¼ cup olive oil
1 clove garlic (crushed)
½ teaspoon Dijon mustard (coarse grain)
1 teaspoon stevia (granulated, /erythritol blend)
¼ teaspoon pepper
½ teaspoon sea salt
½ cup sugar snap peas (ends removed and each pod cut into three pieces)
¼ cup chives
½ cup sliced almonds
¼ cup red onions (minced)
https://www.yummly.com/recipes/

Low-Carb Chicken Cobb Salad

1-2 organic chicken breasts (salt and black pepper to taste)
1 tablespoon olive oil
2 avocados peeled pitted and cut into slices (or chopped)
4 cups chopped mixed green lettuce
3 organic hard boiled eggs peeled and sliced
1 cup grape or cherry tomatoes halved
½ cucumber sliced in rounds or chopped
½ cup crumbled feta or blue cheese
For the vinaigrette:
3-4 tablespoons apple cider vinegar
½ teaspoon garlic powder
2 tablespoons extra virgin olive oil
Salt and pepper to taste
In a resealable zip-top bag add chicken, salt, pepper, balsamic vinegar and garlic and marinate for at least 30 minutes.
https://lifemadeketo.com/

Smoothies Recipes

Energy Smoothie

2 cups coconut milk
1 scoop vanilla protein powder
1 tablespoon coconut oil
1 teaspoon HealthForce Vitamineral Green
1 teaspoon Maca powder
1 teaspoon bee pollen
1 teaspoon vanilla extract or fresh vanilla bean
1 teaspoon raw honey
Blend all ingredients until smooth.
Mango Delight
2 cups water or almond milk
1 mango, peeled and cubed
1 teaspoon lime juice
1 cup cashews
1 tablespoon tocotrienol
Blend all ingredients until smooth.

Chocolate-Vanilla Smoothie

2 cups water or any nut milk
1 tablespoon cacao, preferably raw and fair trade
1 banana
2 tablespoons protein powder – vegan or whey
½ teaspoon cinnamon
½ teaspoon Maca
1 tablespoon coconut butter or oil
1 tablespoon honey, agave, or xylitol (must be dissolved in . cup of water before adding)
1 tablespoon hemp seeds
1 tablespoon tocotrienols (vitamin E source)
1 tablespoon natural vanilla extract
2 tablespoons aloe vera juice or fresh aloe Pinch salt

Peanut Butter and Jelly Smoothie

2 cups almond milk
2 tablespoons organic peanut butter
2 tablespoons cherry preserves
1 banana
1 tablespoon tocotrienols
Blend all ingredients until smooth.

Papaya and Banana Smoothie

1 Hawaiian papaya
½ lime peeled
1 banana
1 cup coconut water
10 drops silica
½ cup vanilla protein—vegan or whey
2 capfuls Morningstar minerals
Blend all ingredients until smooth.

Chocolate Pudding

2 ripe avocadoes
1 tablespoon raw cacao powder
½ teaspoon vanilla
2 tablespoon agave nectar or raw honey
Salt to taste
Cinnamon to taste
Blend all ingredients until smooth. Refrigerate or freeze any leftovers.

Watermelon-Mint Smoothie (can substitute cantaloupe)

2 cups cubed watermelon or cantaloupe
1 cup coconut water
5-6 fresh mint leaves
1 tablespoon tocotrienols
1 teaspoon lime juice
2 full droppers marine phytoplankton
2 ounces Morningstar Minerals Energy Boost
Blend all ingredients until smooth.

Grape Yogurt Smoothie

1 cup seedless grapes
1 cup yogurt
1 tablespoon agave nectar
1 tablespoon lemon juice
Blend all ingredients until smooth.
Coconut-Peach Cream
Flesh from 2 young coconuts
2 ripe peache
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