Mix plant-based cheese, Roma tomato, a plant-based burger, Romaine lettuce mix, sliced almonds, and choice of dressing for an American-style salad.
Recipe
Prep Time 5 mins
Total Time 5 mins
Course Salad
Cuisine American
Servings 1
Ingredients
5 oz romaine salad mix (chopped romaine lettuce, shredded purple cabbage, and shredded carrots)
1 medium-sized roma tomato sliced
1 plant-based burger sliced
a sprinkle of plant-based cheese shredded
a sprinkle of almonds sliced
2 tbsp plant-based ranch (or vinaigrette)
Instructions
Cook plant-based burger if needed.
Mix together ingredients in a large salad bowl.
Serve and enjoy!
Notes
Optional ingredients include sliced cucumbers (Persian) and sliced strawberries.
Author’s Note
Hey everyone!
I hope you all are happy and healthy.
Eat more whole foods like vegetables and berries (strawberry, blueberry, and blackberries) and consume more healthy fats (olive oil, avocados, coconut oils).
Follow my blog on Pinterest at biancasoriano1 and see new video pins on soups, salads, and more.
Bon appetit!,
Bianca
American-Style Salad (Plant-Based Keto)
This recipe may remind you of an American cheeseburger or hamburger.
This salad is perfect if you have no time to cook but want to eat something healthy fast.
Plus, it has a lot of veggies like romaine lettuce, shredded carrots, purple cabbage, and roma tomatoes.
Sprinkle the salad with plant-based cheese and sliced almonds and you are ready to go!
An English-inspired dish with beef or plant based meat, seasoned with bay leaves, tomatoes, garlic, salt, and pepper and topped with carrots, celery, and a hearty cauliflower mash.
Recipe
Prep Time 10 mins Cook Time 2 hrs Total Time 2 hrs 10 mins Course Main Course Cuisine English Servings 4 people
Equipment
Blender
Pot
skillet
baking dish
Ingredients
Cottage Pie Filling
2 tbsp olive oil extra virgin
1 medium sized yellow onion minced
1 lb ground beef
1 tsp salt
1/4 tsp pepper
3 bay leaf
1 roma tomato diced (keep tomato juice intact)
1 cup beef broth low sodium
1 cup carrots minced
1 cup celery minced
Cauliflower Crust
1 cauliflower head cut into florets
1/2 cup heavy cream
1/2 cup parmesan cheese
1 egg
extra virgin olive oil spray
water
Instructions
1. Cook Pie Filling
Add olive oil to skillet on medium high heat
Fry garlic until browned, then add onions and cook for 2-3 minutes
Add beef, salt, pepper, bay leaves, and tomato to the skillet and mix. Cook until beef is brown, crispy, and no pink color remains.
Pour broth, carrots, and celery into skillet. Bring to a boil and turn off heat.
2. Create Cauliflower Crust
Fill the bottom of the pot with 1/2 inch water (don’t add too much). Steam cauliflower florets for 10 minutes on medium high heat until soft.
In a blender, combine cauliflower, cheese, heavy cream, and egg.
3. Cook Cottage Pie in Oven
Heat oven to 350F.
Transfer skillet contents to a baking dish.
Add cauliflower mixture on top of the pie filling. Spray with olive oil.
Bake for 30-35 minutes.
Add optional fresh herbs like parsley, cilantro, or dill.
Hello everyone,
I hope you enjoy this English inspired and keto friendly recipe.
You may modify it into a vegetarian dish by using plant based ground “beef”.
Keto Cottage Pie with Cauliflower Crust is a hearty and healthy dish that gives you vegetables, protein, and healthy fats.
Cottage Pie with Cauliflower Crust (Keto)
English inspired keto recipe with cauliflower mash and seasoned beef with carrots and celery.
Blender
Pot
skillet
baking dish
Cottage Pie Filling
2 tbsp olive oil (extra virgin)
1 medium sized yellow onion (minced)
1 lb ground beef
1 tsp salt
1/4 tsp pepper
3 bay leaf
1 roma tomato (diced (keep tomato juice intact))
1 cup beef broth (low sodium)
1 cup carrots (minced)
1 cup celery (minced)
Cauliflower Crust
1 cauliflower head (cut into florets)
1/2 cup heavy cream
1/2 cup parmesan cheese
1 egg
extra virgin olive oil spray
water
1. Cook Pie Filling
Add olive oil to skillet on medium high heat
Fry garlic until browned, then add onions and cook for 2-3 minutes
Add beef, salt, pepper, bay leaves, and tomato to the skillet and mix. Cook until beef is brown, crispy, and no pink color remains.
Pour broth, carrots, and celery into skillet. Bring to a boil and turn off heat.
2. Create Cauliflower Crust
Fill the bottom of the pot with 1/2 inch water (don't add too much). Steam cauliflower florets for 10 minutes on medium high heat until soft.
In a blender, combine cauliflower, cheese, heavy cream, and egg.
3. Cook Cottage Pie in Oven
Heat oven to 350F.
Transfer skillet contents to a baking dish.
Add cauliflower mixture on top of the pie filling. Spray with olive oil.
Bake for 30-35 minutes.
Add optional fresh herbs like parsley, cilantro, or dill.
Mix green herbs with sliced almonds, strawberries, cottage cheese, and choice of dressing for a scrumptious keto salad.
Recipe
Prep Time 5 mins Total Time 3 mins Course Salad Servings 1 person
Ingredients
Salad Ingredients
3 cups herb salad mix
strawberries sliced
slivered almonds to taste
cottage cheese (or goat cheese) to taste
dressing of choice (I love vinaigrette or Olive’s Garden Parmesan Ranch dressing)
Hello everyone!
Add sweet and succulent summer strawberries to your salad.
According to Registered Dietitian Bjarnadottir, strawberries are high in Vitamin C and manganese, and contain folate (B9), potassium, and antioxidants.
Bjarnadottir notes strawberries may help your body against heart health and blood glucose maintenance.
She also says strawberries are low glycemic, are low carb, and perfect for people with diabetes.
Keto friendly salmon for dinner in 40 minutes or less. One will need olive oil, salmon, spinach, mozzarella, salt, and pepper.
Prep Time 10 mins Cook Time 30 mins Total Time 40 mins Course dinner, Main Course Cuisine Italian Servings 4
Equipment
baking dish
bowl
Ingredients
4 salmon fillets
1 tsp salt
1/2 tsp ground pepper
4 tbsp garlic olive oil
1 cup mozzarella cheese
4 cups spinach chopped
Instructions
Coat baking dish with olive oil.
Arrange salmon into the baking dish and season with salt and pepper.
Optional: Spread mayonnaise or cream cheese on salmon.
Mix spinach and parmesan cheese in a bowl. Spread evenly on salmon.
Bake at 350F for 30-35 mins.
Video
Notes
You can spread 1 tbsp of mayonnaise or cream cheese on top of the salmon if desired. Serve with tomatoes and mushrooms on cauliflower rice Optional ingredients: 1 tbsp minced garlic, 2 tbsp fresh lemon juice, and 1/4 cup heavy cream
An Italian-inspired recipe high in Omega-3 fatty acids, which may protect your heart from disease. source: Healthline
Salmon is also abundant in B vitamins which Spritzler, a registered dietician at Healthline, says may boost “energy production, controlling inflammation, and protecting heart and brain health”.
Add heavy cream, tomatoes, onions, mushrooms to the salmon if desired.
Spread olive oil mayonnaise or cream cheese on the salmon before baking.
I suggest pairing salmon with steamed or fresh vegetables under a cauliflower rice pilaf.
Happy cooking!
Salmon Blanca Baked with Spinach and Mozzarella
Easy salmon blanca for dinner in 40 minutes or less. You'll need only olive oil, salmon, spinach, mozzarella, salt, and pepper.
Pyrex baking dish
bowl
4 salmon (fillets)
1 tsp salt
1/2 tsp pepper (finely ground)
4 tbsp garlic olive oil
1 cup mozzarella cheese
4 cups spinach (chopped)
Coat baking dish with olive oil.
Arrange salmon into the baking dish and season with salt and pepper.
Optional: Spread mayonnaise or cream cheese on salmon.
Mix spinach and parmesan cheese in a bowl. Spread evenly on salmon.
Bake at 350F for 30-35 mins.
You can spread 1 tbsp of mayonnaise or cream cheese on top of the salmon if desired.
Serve with tomatoes and mushrooms on cauliflower rice
Optional ingredients: 1 tbsp minced garlic, 2 tbsp fresh lemon juice, and 1/4 cup heavy cream
Cook shredded chicken, carrot noodles, onion, celery, ginger, cilantro, salt, and pepper in a pot. Eat more vegetables by making this healthy Filipino chicken Sotanghon soup with carrot noodles.
Recipe
Prep Time 10 mins Cook Time 16 mins Total Time 26 mins Course Soup Cuisine Filipino Servings 4
Equipment
soup pot
Ingredients
2 tbsp olive oil extra virgin
3 cloves garlic minced
1 tbsp minced ginger
1/2 cup yellow onion diced
2-3 cups chicken shredded (cooked)
1 tsp salt
a pinch of pepper
3-4 cups chicken stock organic
1 cup celery chopped
3 cups peeled noodle carrots
1 handful cilantro chopped (optional)
Instructions
Heat pot to medium high heat. Add olive oil and garlic. Fry until the garlic becomes brown. Then, add the onions and ginger.
After 3-5 minutes, add the shredded chicken and season with salt and pepper.
After 3-5 minutes, add the chicken stock and celery. Bring soup to a boil.
Add the carrot noodles and cook for 3 minutes.
Serve hot with cilantro and lemon or calamansi slices.
Video
Notes
* Make carrot noodles by peeling the carrot skin with a peeler. You can use a spiraler or noodler machine. Peel carrot noodles one inch from the base.
Try this healthy Filipino chicken Sotanghon soup with carrot noodles.
Processed with VSCO with presetProcessed with VSCO with preset
Cook shredded chicken, carrot noodles, onion, celery, ginger, cilantro, salt, and pepper in a pot. Eat more vegetables by making this healthy Filipino chicken Sotanghon soup with carrot noodles. Keto, low-carb, and a one-pot recipe.
soup pot
2 tbsp olive oil (extra virgin)
3 cloves garlic (minced)
1 tbsp minced ginger
1/2 cup yellow onion (diced)
2-3 cups chicken (shredded (cooked))
1 tsp salt
a pinch of pepper
3-4 cups chicken stock (organic)
1 cup celery (chopped)
3 cups peeled noodle carrots
1 handful cilantro (chopped (optional))
Heat pot to medium high heat. Add olive oil and garlic. Fry until the garlic becomes brown. Then, add the onions and ginger.
After 3-5 minutes, add the shredded chicken and season with salt and pepper.
After 3-5 minutes, add the chicken stock and celery. Bring soup to a boil.
Add the carrot noodles and cook for 3 minutes.
Serve hot with cilantro and lemon or calamansi slices.
* Make carrot noodles by peeling the carrot skin with a peeler. You can use a spiraler or noodler machine. Peel carrot noodles one inch from the base.
by Bianca Soriano, April 25, 2021. Processed with VSCO with preset
6 Picnic Snacks for Golden Hour:
Golden Honey Strawberry Banana Bowl
Strawberry Honey Toast
Veggie Banh Mi Toast
Baked Turon Plaintains
Peaches and Coconut Whipped Cream
Fruit smoothies
1. Golden Honey Strawberry Banana Bowl
by Bianca Soriano, April 25, 2021. Processed with VSCO with preset
Try this fruit bowl with strawberry, banana, cinnamon, honey, and almond butter. Print Recipe Pin Recipe Prep Time 5 minsTotal Time 4 mins Course Dessert, Snack
Ingredients
1/3 cup strawberries quartered
1 banana sliced into circles
1/4 tsp cinnamon
2 tsp honey multi-floral and clover*
1 tbsp almond butter
Video
Notes
*1 tbsp of TJ’s grade A multi-floral and clover honey is 60 cal and 16 g of sugar.
Golden Honey Strawberry Banana Bowl
Try this fruit bowl with strawberry, banana, cinnamon, honey, and almond butter.
1/3 cup strawberries (quartered)
1 banana (sliced into circles)
1/4 tsp cinnamon
2 tsp honey (multi-floral and clover*)
1 tbsp almond butter
*1 tbsp of TJ’s grade A multi-floral and clover honey is 60 cal and 16 g of sugar.
Slap olive oil butter, strawberries, honey, all on two pieces of multigrain toast. Print Recipe Pin Recipe Prep Time 5 minsTotal Time 5 mins Course Snack Servings 1
Equipment
toaster
Ingredients
2 pieces multigrain toast
1 tbsp olive oil butter
2 strawberries sliced lengthwise
2 tsp honey multi-floral clover
Instructions
Toast bread and spread the olive butter with a knife.
by Bianca Soriano, April 25, 2021. Processed with VSCO with preset
Glow from the inside with cucumbers, carrots, and cilantro on toasty multigrain bread. Print Recipe Pin Recipe Prep Time 5 minsTotal Time 5 mins Course SnackCuisine vietnamese Servings 1
by Bianca Soriano, April 25, 2021. Processed with VSCO with preset
Try this healthier alternative to fried Turon. Bake plantains in a toaster oven and drizzle with cinnamon and honey. Print Recipe Pin Recipe Prep Time 2 minsCook Time 15 minsTotal Time 17 mins Course Dessert, SnackCuisine Filipino Servings 1
Coat plantains in olive oil and bake for 15 minutes in toaster oven*
Sprinkle with cinnamon, drizzle with honey, and optional coconut whipped cream.
Video
Notes
Turon is a Filipino dessert with fried plantains in a rice wrapper and caramelized sugar. *Olive oil’s smoke point is “around 410° F” source. Bake Turon around 350F in the toaster oven. Keyword cinnamon, coconut whipped cream, olive oil spray, plantain
Baked Turon Plantains
Try this healthier alternative to fried Turon. Bake plantains in a toaster oven and drizzle with cinnamon and honey.
by Bianca Soriano, April 25, 2021. Processed with VSCO with preset
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6 Picnic Fruit Snacks for Golden Hour
Create 6 easy snack recipes with honey, fruit, cinnamon, multigrain toast, and Coconut Whipped Cream.
by Bianca Soriano. April 22, 2021.
Hey, I hope you are well.
Create these natural and fruit-based snacks for lazy afternoons.
I hope you enjoy these 6 Picnic Fruit Snacks for Golden Hour.
XOXO,
Bianca
by Bianca Soriano, April 25, 2021. Processed with VSCO with preset
Bianca’s Nutrition Tips:
Eat natural fruits instead of snacks with refined sugars.
by Bianca Soriano, April 25, 2021. Processed with VSCO with preset
6 Picnic Snacks for Golden Hour:
Golden Honey Strawberry Banana Bowl
Strawberry Honey Toast
Veggie Banh Mi Toast
Baked Turon Plaintains
Peaches and Coconut Whipped Cream
Fruit smoothies
1. Golden Honey Strawberry Banana Bowl
by Bianca Soriano, April 25, 2021. Processed with VSCO with preset
Try this fruit bowl with strawberry, banana, cinnamon, honey, and almond butter. Print Recipe Pin Recipe Prep Time 5 minsTotal Time 4 mins Course Dessert, Snack
Ingredients
1/3 cup strawberries quartered
1 banana sliced into circles
1/4 tsp cinnamon
2 tsp honey multi-floral and clover*
1 tbsp almond butter
Video
Notes
*1 tbsp of TJ’s grade A multi-floral and clover honey is 60 cal and 16 g of sugar.
Golden Honey Strawberry Banana Bowl
Try this fruit bowl with strawberry, banana, cinnamon, honey, and almond butter. Print Recipe Pin Recipe Prep Time 5 minsTotal Time 4 mins Course Dessert, Snack
Ingredients
1/3 cup strawberries quartered
1 banana sliced into circles
1/4 tsp cinnamon
2 tsp honey multi-floral and clover*
1 tbsp almond butter
Video
Notes
*1 tbsp of TJ’s grade A multi-floral and clover honey is 60 cal and 16 g of sugar. Keyword almond butter, banana, cinnamon, honey, strawberry
2. Strawberry Honey Toast
Slap olive oil butter, strawberries, honey, all on two pieces of multigrain toast. Print Recipe Pin Recipe Prep Time 5 minsTotal Time 5 mins Course Snack Servings 1
Equipment
toaster
Ingredients
2 pieces multigrain toast
1 tbsp olive oil butter
2 strawberries sliced lengthwise
2 tsp honey multi-floral clover
Instructions
Toast bread and spread the olive butter with a knife.
by Bianca Soriano, April 25, 2021. Processed with VSCO with preset
Strawberry Honey Toast
Slap olive oil butter, strawberries, honey, all on two pieces of multigrain toast. Print Recipe Pin Recipe Prep Time 5 minsTotal Time 5 mins Course Snack Servings 1
Equipment
toaster
Ingredients
2 pieces multigrain toast
1 tbsp olive oil butter
2 strawberries sliced lengthwise
2 tsp honey multi-floral clover
Instructions
Toast bread and spread the olive butter with a knife.
by Bianca Soriano, April 25, 2021. Processed with VSCO with preset
Glow from the inside with cucumbers, carrots, and cilantro on toasty multigrain bread. Print Recipe Pin Recipe Prep Time 5 minsTotal Time 5 mins Course SnackCuisine vietnamese Servings 1
Glow from the inside with cucumbers, carrots, and cilantro on toasty multigrain bread. Print Recipe Pin Recipe Prep Time 5 minsTotal Time 5 mins Course SnackCuisine vietnamese Servings 1
by Bianca Soriano, April 25, 2021. Processed with VSCO with preset
Try this healthier alternative to fried Turon. Bake plantains in a toaster oven and drizzle with cinnamon and honey. Print Recipe Pin Recipe Prep Time 2 minsCook Time 15 minsTotal Time 17 mins Course Dessert, SnackCuisine Filipino Servings 1
Coat plantains in olive oil and bake for 15 minutes in toaster oven*
Sprinkle with cinnamon, drizzle with honey, and optional coconut whipped cream.
Video
Notes
Turon is a Filipino dessert with fried plantains in a rice wrapper and caramelized sugar. *Olive oil’s smoke point is “around 410° F” source. Bake Turon around 350F in the toaster oven. Keyword cinnamon, coconut whipped cream, olive oil spray, plantain
Baked Turon Plantains
Try this healthier alternative to fried Turon. Bake plantains in a toaster oven and drizzle with cinnamon and honey. Print Recipe Pin Recipe Prep Time 2 minsCook Time 15 minsTotal Time 17 mins Course Dessert, SnackCuisine Filipino Servings 1
Coat plantains in olive oil and bake for 15 minutes in toaster oven*
Sprinkle with cinnamon, drizzle with honey, and optional coconut whipped cream.
Video
Notes
Turon is a Filipino dessert with fried plantains in a rice wrapper and caramelized sugar. *Olive oil’s smoke point is “around 410° F” source. Bake Turon around 350F in the toaster oven. Keyword cinnamon, coconut whipped cream, olive oil spray, plantain
5. Peaches and Coconut Whipped Cream
by Bianca Soriano, April 25, 2021. Processed with VSCO with preset
Peaches and Coconut Whipped Cream
Peaches baked in olive oil and sprinkled with cinnamon, nutmeg, and coconut whipped cream. Print Recipe Pin Recipe Prep Time 2 minsCook Time 15 minsTotal Time 17 mins Course Dessert, Snack Servings 1
Equipment
Toaster Oven
Ingredients
olive oil spray
1 peach halved
1/4 tsp cinnamon
1/4 tsp nutmeg
coconut whipped cream Sweet Rose’s (only 10 cal,1 g sugar)
Instructions
Spray and coat peaches with olive oil. Bake for 15 minutes in toaster oven for about 350F*
Add cinnamon, nutmeg, and coconut whipped cream.
Video
Notes
*The smoke point of olive oil is 410F. source. Keyword cinnamon, coconut whipped cream, nutmeg, olive oil spray, peaches
Peaches and Coconut Whipped Cream
Peaches baked in olive oil and sprinkled with cinnamon, nutmeg, and coconut whipped cream.
Toaster Oven
olive oil spray
1 peach (halved)
1/4 tsp cinnamon
1/4 tsp nutmeg
coconut whipped cream (Sweet Rose's (only 10 cal,1 g sugar))
Spray and coat peaches with olive oil. Bake for 15 minutes in toaster oven for about 350F*
Try blending frozen pineapples and water for a natural and golden fruit smoothie.
Blend frozen honeydew with water for a refreshing and green fruit drink.
by Bianca Soriano, April 25, 2021. Processed with VSCO with preset by Bianca Soriano, April 25, 2021. Processed with VSCO with preset
Golden Hour Tropical Pineapple Smoothie
Blend frozen pineapples (or honeydew) and water in a drink, simple as that! Print Recipe Pin Recipe Prep Time 5 minsTotal Time 5 mins Course Drinks Servings 1
Equipment
Blender
Ingredients
2 cups pineapple or honeydew fruit frozen
1 cup water
Instructions
Blend fruit and water for 1 minute. Serve cold.
Video
Keyword pineapple, water
Golden Hour Tropical Pineapple Smoothie
Blend frozen pineapples (or honeydew) and water in a drink, simple as that!
B I A N C A S O R I A N O 