Garden Pesto Salad

Recipe

  • 1 box cooked whole wheat rotini
  • basil pesto sauce
  • 1/2 red onion diced
  • baby spinach
  • cherry tomatoes
  • red bell pepper sliced

Directions

  • Cook rotini according to package directions. Drain and mix with pesto.
  • Combine all vegetables and pesto.
  • Serve pesto salad hot or cold.

Notes

Add more vegetables and pesto to the salad if desired.

Fun fact: The pesto sauce and whole wheat rotini are from my university’s food pantry.

Happy eating!

-Bianca



food wood spoon dry

Fancy Filipino Java Brown Rice

food healthy wood dry

Recipe

Servings: 4

Prep Time: 15 min

Cook Time: 15 min

Ingredients

2 tbsp extra virgin olive oil

3 cloves minced garlic

1 minced red onion

12 oz mixed vegetables

1/2 tsp salt

1- 2 1/2 cooked brown rice

1 tbsp annatto seed oil

1 tsp turmeric

Directions

  1. Brown garlic and cook onions in olive oil.
  2. Add vegetables then season with salt.
  3. Add rice, annatto seed oil, and turmeric.
  4. Mix and cover for 3 minutes.
  5. Turn off heat and serve hot with parsley for garnishing.

NOTE: To make annatto seed oil, heat 1 tbsp annatto seeds in warm extra virgin olive oil for 1 minute. Strain seeds to separate oil.


Blueberry Jam Low Glycemic

Recipe

Course Appetizer, Dessert Servings 1

Ingredients  

  • 1/3 cup blueberries fresh
  • 1/2 tbsp erythritol or other alternative sweetener

Instructions 

  • Heat blueberries in microwave for 30 seconds in a microwave safe container.
  • Mix erythritol with jam. Serve warm on multigrain toast.

OR

  • Toast 2 pieces of multigrain bread.
  • Add blueberries to top of slices.
  • Microwave for 30 seconds.
  • Carefully mash blueberries until it has a jam like consistency.
  • Add sweetener on top of bluberry jam like 1/4 tsp honey or erythritol.

Notes

Adjust sweetness if preferred.

Serve this warm blueberry jam on toasted multigrain bread. Enjoy this nutritious low glycemic fruit spread in less than 1 minute!

Does microwaving blueberries breakdown its Vitamin C content?

According to Fruits and Veggies, “microwaving is actually a good way to minimize the loss of nutrients”.

Researchers have found “higher retention values of water-soluble vitamins (including Vitamin C) in foods that were prepared in the microwave” source: Fruits and Veggies

This blueberry jam recipe contains only “4.77g of sugar” source: FatSecret

Blueberry Jam (Low Glycemic)

Enjoy this nutritious low glycemic fruit spread in less than 1 minute!

  • 1/3 cup blueberries (fresh)
  • 1/2 tbsp erythritol (or other alternative sweetener)
  1. Heat blueberries in microwave for 30 seconds in a microwave safe container.

  2. Mix erythritol with jam. Serve warm on multigrain toast.

OR

  1. Toast 2 pieces of multigrain bread.

  2. Add blueberries to top of slices.

  3. Microwave for 30 seconds.

  4. Carefully mash blueberries until it has a jam like consistency.

  5. Add sweetener on top of bluberry jam like 1/4 tsp honey or erythritol.

Adjust sweetness if preferred.

Appetizer, Dessert
blueberries, erithritol, erythritol, jam

Bon appetit,!

Bianca

See new video pins on soups, salads, and more by following my blog on Pinterest at biancasoriano1.

You’ll Enjoy These Recipes


Filipino Keto Hotcakes

Combine almond flour, baking powder, erythritol, turmeric or yellow food coloring, oil, unsweetened almond milk, eggs, and vanilla extract in for a fluffy yellow Filipino pancake.

Recipe

Prep Time 5 minsCook Time 10 minsTotal Time 15 mins Course Breakfast, SnackCuisine Filipino Servings 2 people

Equipment

  • skillet
  • 2 bowls

Ingredients  

  • 1 cup almond flour blanched, superfine
  • 1 tbsp baking powder
  • 1 tsp erythritol
  • 1/4 tsp turmeric or yellow food coloring the turmeric has no taste but adds a yellow color
  • 1 tsp oil (plus extra for frying) extra virgin olive oil
  • 1/4 cup unsweetened almond milk
  • 2 eggs
  • 1 tsp vanilla extract

Instructions 

Make the batter

  • Combine dry ingredients in a bowl.
  • Combine wet ingredients in another bowl.
  • Add wet ingredients into dry ingredients. Mix evenly.
  • Let stand for 5 minutes (for a fluffier pancake).

Cook hotcakes

  • Heat oil on skillet on medium high heat.
  • Using a scooper, add batter to the pan.
  • Cook for 2 minutes and flip. Cook for another 1-2 minutes.

Filipino keto hotcakes can be served hot with butter and sprinkled with extra erythritol sweetener. Add blueberries and sliced strawberries if desired.

Notes

This recipe makes 8 three inch pancakes. To make Blueberry Filipino Keto Hotcakes, add the batter to the pan first, then add your blueberries.

Filipino Keto Hotcakes (9 Ingredients)

Combine almond flour, baking powder, erythritol, turmeric or yellow food coloring, olive oil, unsweetened almond milk, eggs, and vanilla extract in for a fluffy yellow Filipino pancake.

  • skillet
  • 2 bowls
  • 1 cup almond flour (blanched, superfine)
  • 1 tbsp baking powder
  • 1 tsp erythritol
  • 1/4 tsp turmeric or yellow food coloring (the turmeric has no taste but adds a yellow color)
  • 1 tsp oil (plus extra for frying) (extra virgin olive oil)
  • 1/4 cup unsweetened almond milk
  • 2 eggs
  • 1 tsp vanilla extract

Make the batter

  1. Combine dry ingredients in a bowl.

  2. Combine wet ingredients in another bowl.

  3. Add wet ingredients into dry ingredients. Mix evenly.

  4. Let stand for 5 minutes (for a fluffier pancake).

Cook hotcakes

  1. Heat oil on skillet on medium high heat.

  2. Using a scooper, add batter to the pan.

  3. Cook for 2 minutes and flip. Cook for another 1-2 minutes.

Filipino keto hotcakes can be served hot with butter and sprinkled with extra erythritol sweetener. Add blueberries and sliced strawberries if desired.

This recipe makes 8 three inch pancakes.

To make Blueberry Filipino Keto Hotcakes, add the batter to the pan first, then add your blueberries.

 

Breakfast, Snack
Filipino
almond flour, almond milk, baking powder, eggs, erythritol, olive oil, turmeric, vanilla extract

Bon appetit,!

Bianca

See new video pins on soups, salads, and more by following my blog on Pinterest at biancasoriano1.

You’ll Enjoy These Recipes


Tofu Keto Salad (Plant Based, No Dairy)

Air fried tofu, salad mix with romaine lettuce, purple cabbage, petite carrots, tomatoes, yellow onions, extra virgin olive oil, with avocado and hummus as dressing.

Recipe

Prep Time 7 minsTotal Time 7 mins Course SaladCuisine American

Ingredients  

  • salad mix romaine lettuce, purple cabbage, shredded carrots
  • tomatoes roma or cherry tomatoes, sliced
  • 1/2 of a small onion yellow or red, sliced
  • 1 tbsp olive oil extra virgin
  • 1/2 a pack of tofu cubed, air fried
  • carrots snack sized, petite
  • 1 avocado sliced
  • 2 tbsp hummus regular or jalapeno hummus

Optional Ingredients

  • cheese plant based
  • a dash of salt for tofu if needed

Instructions 

  • Optional: Microwave onions with olive oil to make them soft.
  • Air fry tofu for about 10 miuntes.
  • Add salad mix base, onions, olive oil, tomatoes, carrots to a salad bowl.
  • Cut avocado into slices or mash. Add hummus to salad.

Notes

Adjust ingredients and amounts according to your preferences. The olive oil, hummus, and avocado acts as a dressing.

Hello,

I hope you are healthy and well.

Try Trader Joe’s flavorful Cilantro Jalapeno Hummus for this keto salad!

You can marinade or season the tofu after air frying.

Tofu Keto Salad (Plant Based, No Dairy)

Air fried tofu, salad mix with romaine lettuce, purple cabbage, petite carrots, tomatoes, yellow onions, extra virgin olive oil, with avocado and hummus as dressing.

  • salad mix (romaine lettuce, purple cabbage, shredded carrots)
  • tomatoes (roma or cherry tomatoes, sliced)
  • 1/2 of a small onion (yellow or red, sliced)
  • 1 tbsp olive oil (extra virgin)
  • 1/2 a pack of tofu (cubed, air fried)
  • carrots (snack sized, petite)
  • 1 avocado (sliced)
  • 2 tbsp hummus (regular or jalapeno hummus)

Optional Ingredients

  • cheese (plant based)
  • a dash of salt (for tofu if needed)
  1. Optional: Microwave onions with olive oil to make them soft.

  2. Air fry tofu for about 10 miuntes.

  3. Add salad mix base, onions, olive oil, tomatoes, carrots to a salad bowl.

  4. Cut avocado into slices or mash. Add hummus to salad.

Adjust ingredients and amounts according to your preferences.

The olive oil, hummus, and avocado acts as a dressing.

Salad
American

Bon appetit,!

Bianca

See new video pins on soups, salads, and more by following my blog on Pinterest at biancasoriano1.

You’ll Enjoy These Recipes


Coconut Strawberry Keto Smoothie 3 Ingredients🍓

Coconut milk, fresh strawberries, and vanilla whey powder. Sweeten with erythritol and or vanilla extract. Add chia seeds and almond slice toppings.

Prep Time 5 mins Total Time 5 mins Course smoothie Servings 1

Equipment

  • Blender

Ingredients  

  • 1 cup coconut cream canned
  • 1 cup strawberries fresh, whole, crown removed, can be frozen
  • 1 scoop whey protein powder

Optional Ingredients

  • 1 tsp vanilla extract
  • 1 tbsp erythritol
  • 1 tsp chia seeds
  • almond slices topping

Instructions 

Combine all ingredients in a blender.

  • Add optional toppings if desired.

Notes

If the smoothie is too thick, add unsweetened almond milk. The whey protein powder I used contained 2g of sugar per serving. If you are using an unsweetened whey powder or protein powder, you may add 1 tbsp of erythritol or other alternative sweetener.

Hello,

I hope you are healthy and well!

Create this thick and creamy keto smoothie with strawberries, coconut cream, and whey powder.

Add additional toppings like vanilla extract, chia seeds, and almond slices.

Here are the main ingredients used in this recipe:

  • coconut cream – Trader Joe’s
  • strawberries
  • whey protein powder

Coconut Strawberry Keto Smoothie 3 Ingredients 🍓

Coconut milk, fresh strawberries, and vanilla whey powder. Sweeten with erythritol and or vanilla extract. Add chia seeds and almond slice toppings.

  • Blender
  • 1 cup coconut cream (canned)
  • 1 cup strawberries (fresh, whole, crown removed, can be frozen)
  • 1 scoop whey protein powder

Optional Ingredients

  • 1 tsp vanilla extract
  • 1 tbsp erythritol
  • 1 tsp chia seeds
  • almond slices (topping)

Combine all ingredients in a blender.

  1. Add optional toppings if desired.

If the smoothie is too thick, add unsweetened almond milk.

The whey protein powder I used contained 2g of sugar per serving. If you are using an unsweetened whey powder or protein powder, you may add 1 tbsp of erythritol or other alternative sweetener.

 

smoothie
almond, almonds, chia seeds, coconut cream, erithritol, strawberry, vanilla extract, whey protein powder

Bon appetit,!

Bianca

See new video pins on soups, salads, and more by following my blog on Pinterest at biancasoriano1.

You’ll Enjoy These Recipes


Blueberry Chia Yogurt Plant-Based Keto Dessert

Make Blueberry Chia Yogurt with melted blueberries, chia seed pudding, coconut cream or unsweetened almond milk yogurt, alternative sweetener, and sliced almond toppings.

Blueberry Chia Yogurt Low-Glycemic

Make this keto yogurt with low-glycemic blueberries.

Add coconut cream, which is naturally sweet but with less than 1 g of sugar (Trader Joe’s Coconut Cream).

Chia Seeds Fight Against Obesity

Chia seeds contain digested total proteins (DTP) that had an “anti-inflammatory and even an anti-adipogenic effect” according to researchers (1).

They proved chia seeds can prevent “against obesity and its associated inflammation” (1).

(1) Journal reference: Chia Seed (Salvia hispanica L.) Digested Total Protein Prevented Adipose Tissue Inflammation and Reduce Obesity Complications in Mice Fed a High-Fat Diet https://doi.org/10.1093/cdn/nzaa045_069

Pin Blueberry Chia Yogurt


Bon appetit!,

Bianca

See new video pins on soups, salads, and more by following my blog on Pinterest at biancasoriano1.

Blueberry Chia Yogurt Plant-Based Keto Dessert

Melted blueberries, chia seed pudding, coconut cream or unsweetened almond milk yogurt, alternative sweetener, and sliced almond toppings.

  • 2 mugs
  • 1 tbsp chia seeds
  • 1/4 cup water
  • 1/2 cup blueberries
  • 4 tbsp coconut cream* (or unsweetened almond milk yogurt + 1 tbsp alternative sweetener (erythritol, monk fruit, etc.))
  • sliced almonds
  1. Heat blueberries in a mug by microwaving for 30 seconds.

  2. Soak chia seeds in water for 8 mins.

  3. Add coconut cream and chia pudding to mug. If using unsweetened almond yogurt instead of coconut cream, add 1 tbsp of alternative sweetener to yogurt.

  4. Add almond slices (and or extra blueberries) on top of yogurt.

Dessert
almond milk, almond mlik yogurt, almonds, blueberries, chia seeds, coconut cream, water

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close up shot of a cup of chocolate drink

Milk Hot Chocolate

Craving chocolate? You can mix your own hot chocolate at home by adding hot water, cocoa powder, erithritol, and unsweetened almond milk.

Prep Time 2 mins Course Drinks Servings 1

Ingredients  

  • 2 cups hot water
  • 1 tbsp cocoa powder
  • 1 tbsp erithritol (add more if desired)
  • 1/2 cup almond milk unsweetened

Optional Ingredients

  • coconut whipping cream – Sweet Rose’s brand (1g sugar)

Instructions 

  • Mix hot water, cocoa powder, and erithritol, almond milk. Top with coconut whipping cream.

Chocolate Benefits

Hello, I hope you are all well!

Have hot chocolate in the morning or whenever you need a quick mood booster.

According to Owen and Scholey, researchers found that chocolate can improve your mood.

Source

Chocolate consumption can improve cognitive abilities according to the studies.

Chocolate may be beneficial for women experiencing mood swings during their pre-menstrual cycle.

Delicious Add-Ons

Add almond milk or a no-sugar plant based creamer.

Coconut cream adds a natural sweetness that has little to no sugar.

See if you like cinnamon with hot chocolate.

Salted chocolate, anyone?

And don’t forget, coconut whipped cream!

Bon appetit!,

Bianca

See new video pins on soups, salads, and more by following my blog on Pinterest at biancasoriano1.

You’ll Enjoy These Recipes


Cauliflower Soup (Plant-Based Keto) No-Dairy

Cauliflower soup with olive oil butter, garlic, onions, carrots, celery, salt, pepper, chives, and plant-based cheddar cheese.

Prep Time 10 mins Cook Time 41 mins Total Time 51 mins Course Soup Servings 4

Equipment

  • 2 pots
  • Blender

Ingredients  

  • 1 head of cauliflower cut into florets
  • 3 1/2 cups water
  • 6 tbsp olive oil butter
  • 5 cloves garlic minced
  • 1 medium sized (1 cup) yellow onion minced
  • 1 cup carrots minced
  • 1 cup celery minced
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 cup almond milk unsweetened

Garnish

  • chives chopped
  • plant-based cheese optional

Instructions 

Cook Cauliflower Florets

  • In a pot, add 1/2 cup of water and 1 tsp salt. Bring to a boil.
  • Add cauliflower florets. Boil for 12 mins until soft.
  • Turn off heat. Cool for 5 mins.

Cook Vegetables

  • In another pot, melt olive butter on medium high heat.
  • Add garlic and onions. Cook for 4 mins.
  • Add carrots and celery. Cover and cook for 5-7 mins.

3. Puree Cauliflower

  • Transfer cauliflower to blender. Add 3 cups of water to blender if possible (if not, add remaining water to soup pot). Puree until smooth.

4. Transfer Cauliflower to Pot with Veggies

  • Stir cauliflower mash and vegetables until evenly combined.
  • Add almond milk and pepper. Adjust consistency if needed by adding water.
  • Bring to a boil and turn off heat.
  • Serve hot with chives and plant-based cheese.

Notes

You can puree all ingredients in a blender if desired. 

Author’s Note

Hey everyone,

I hope you are all happy and healthy.

This cauliflower soup is as creamy as potato soup, if not better!

Full of vegetables like carrots, celery, onions, garlic, and chives, you get a lot of vitamins, minerals, and antioxidants.

Enjoy getting vitamins A, K, C, and folate, potassium, and manganese from this delicious whole food soup. Sources: WebMD, VeryWellFit,

Say goodbye to your staple chicken noodle soup, and hello to this new plant-based creamy cauliflower soup!

If you are cutting down on dairy or meat, this recipe is perfect as it is 100% dairy free.

Use an optional plant-based cheese for this recipe.

You don’t need sour cream or heavy cream to thicken the soup because the pureed cauliflower does it all for you.

Add other veggies like small broccoli florets, peas, or even shrimp if desired.

Bon appetit!,

Bianca

Follow my blog on Pinterest at biancasoriano1 and see new video pins on soups, salads, and more.

Creamy Cauliflower Soup (Plant-Based Keto) No-Dairy

Cauliflower soup with olive oil butter, garlic, onions, carrots, celery, salt, pepper, chives, and plant-based cheddar cheese.

  • 2 pots
  • Blender
  • 1 head of cauliflower (cut into florets)
  • 3 1/2 cups water
  • 6 tbsp olive oil butter
  • 5 cloves garlic (minced)
  • 1 medium sized (1 cup) yellow onion (minced)
  • 1 cup carrots (minced)
  • 1 cup celery (minced)
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 cup almond milk (unsweetened)

Garnish

  • chives (chopped)
  • plant-based cheese (optional)

Cook Cauliflower Florets

  1. In a pot, add 1/2 cup of water and 1 tsp salt. Bring to a boil.

  2. Add cauliflower florets. Boil for 12 mins until soft.

  3. Turn off heat. Cool for 5 mins.

Cook Vegetables

  1. In another pot, melt olive butter on medium high heat.

  2. Add garlic and onions. Cook for 4 mins.

  3. Add carrots and celery. Cover and cook for 5-7 mins.

3. Puree Cauliflower

  1. Transfer cauliflower to blender. Add 3 cups of water to blender if possible (if not, add remaining water to soup pot). Puree until smooth.

4. Transfer Cauliflower to Pot with Veggies

  1. Stir cauliflower mash and vegetables until evenly combined.

  2. Add almond milk and pepper. Adjust consistency if needed by adding water.

  3. Bring to a boil and turn off heat.

  4. Serve hot with chives and plant-based cheese.

You can puree all ingredients in a blender if desired. 

Soup
almond milk, bell pepper, carrots, cauliflower, celery, garlic, green onion, onion, plant-based cheese, salt

Pin Creamy Cauliflower Soup (Plant-Based Keto) No-Dairy

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