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.

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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.

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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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food plate dinner lunch

Eggplant Omelette Filipino Tortang Talong

Recipe

Ingredients

for frying: extra virgin olive oil or butter

1 chinese eggplant

1 egg

1/4 tsp salt

chopped parsley

Directions

  1. Grill eggplant on all sides until the inside is soft.
  2. Slice eggplant once vertically. Transfer to a large shallow dish. Open the eggplant and mash insides with a fork. See NOTE below
  3. Crack an egg on top of eggplant.
  4. Mix egg and eggplant insides.
  5. Slide the eggplant mixture into a preheated and oiled pan. Season with salt.
  6. Cover pan but not completely. Cook until egg is cooked (~3 mins).
  7. Flip eggplant omelette and garnish with parsley.

NOTE: You can keep the skin on or remove it.

Add more oil when the eggplant omelette sticks to the pan (if not using a non-stick pan).

Eggplant omelette is perfect with chopped tomatoes and brown rice on the side.

food dinner lunch meal
Photo by AMANDA LIM on Pexels.com

Chicken Sotanghon

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.

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Chicken Sotanghon Veggie Noodle Soup | Keto & Low Carb

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))
  1. Heat pot to medium high heat. Add olive oil and garlic. Fry until the garlic becomes brown. Then, add the onions and ginger.

  2. After 3-5 minutes, add the shredded chicken and season with salt and pepper.

  3. After 3-5 minutes, add the chicken stock and celery. Bring soup to a boil.

  4. Add the carrot noodles and cook for 3 minutes.

  5. 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.

Soup
Filipino
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Lemon Apple Juice

source: Healthline

Try this refreshing Lemon Apple juice with four ingredients: lemon, apple, celery, and ginger.

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

Ingredients  

  • 1 apple large
  • 2 tbsp lemon juice freshly squeezed
  • 1 thumb sized piece of ginger
  • 1 cup celery (3 stalks)

Instructions 

  • Juice all ingredients in a blender.
  • Squeeze lemon in a lemon juicer and add to juice.

Video

Nutrition Tips for Juices:

Research has shown that apples support weight loss. Source: Healthline

Apple polyphenol extract — made from one of the fruit’s natural compounds — has also been linked to reduced cholesterol levels” source: Healthline

Juice lemons.

“Research has shown that polyphenol antioxidants found in lemons significantly reduces weight gain in mice” source: Healthline

Though researchers studied mice, Healthline says “anecdotal evidence is strong that lemon water supports weight loss.”

Lemon Apple Juice for Weight Loss

Try this refreshing Lemon Apple juice with four ingredients: lemon, apple, celery, and ginger.

  • 1 apple (large)
  • 2 tbsp lemon juice (freshly squeezed)
  • 1 thumb sized piece of ginger
  • 1 cup celery ((3 stalks))
  1. Juice all ingredients in a blender.

  2. Squeeze lemon in a lemon juicer and add to juice.

Juice
apple, celery, ginger, lemon

Ginataang Kalabasa | Coconut Squash Soup

Cook this traditional Filipino vegetable stew, ginataang kalabasa with squash, coconut milk, green beans, onions, and olive oil. Season with curry, black pepper, and salt.

Creamy Squash Soup Heart Healthy + Vegetarian Option

Create this heart healthy and traditional Filipino recipe. Cook olive oil, onions, green beans, squash, coconut milk, curry powder, and squash all in one pot. Add brown or wild rice!

Total Time 15 mins Course Main Course, Side Dish, Soup Cuisine Filipino Servings 4

Equipment

  • soup pot

Ingredients  

  • 2 tbsp olive oil extra virgin
  • 1/2 cup yellow onion diced
  • 1 1/2 cups shrimp
  • 3-5 cups squash (small size or half a regular size squash) 1 inch cubed acorn or kabocha
  • 1/2 cup water
  • 1 can coconut milk or 1 1/2 cup ultra pasteurized whole milk*
  • 2-3 cups green beans cut each approx. 1 1/2 inches in length

Seasonings

  • 2 tsp salt
  • pepper to taste
  • 2 tsp curry powder

Instructions 

  • Heat soup pan to medium high heat and add olive oil. When hot, add onions and cook for 3 minutes.
  • Add squash and season with salt, curry powder, and pepper. Add water and boil for 5-7 minutes.
  • Add shrimp, beans, and coconut milk. Boil for 3 minutes and turn off heat.

Video

Notes

Omit shrimp for a vegetarian option. Add wild or brown rice.  *sub coconut milk with ultra-pasteurized whole milk (I used lactose free). Squash boils for about 7-10 minutes. “Jumbo shrimp take about 7 to 8 minutes, large shrimp take about 5 to 7 minutes, and medium size are done in about 3 to 4 minutes.” source  Let me know if you tried heavy cream or other squash varieties! Keyword bell pepper, coconut milk, curry powder, olive oil, onion, red pepper powder, salt, squash, turmeric

by Bianca Soriano. April 17, 2021. Processed with VSCO with  preset

Benefits of Eating Squash

Eat squash to reduce blood high pressure, cholesterol, and diabetes risk. source: Harvard School of Public health

Try butternut squash to lose weight as it contains “half the amount of carbohydrate of a sweet potato”. source: Harvard School of Public health

Consume squash to maintain blood sugar levels and “prevent … [it] from rising”. source: Harvard School of Public health

Enjoy this Creamy Squash Soup for Heart Health + Vegetarian Option!

XOXO,

Bianca

Creamy Squash Soup Heart Healthy + Vegetarian Option

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Creamy Squash Soup Heart Healthy + Vegetarian Option

  • olive oil (extra virgin is the most heart healthy) source: Healthline
  • onions
  • green beans
  • organic coconut milk (sub ultra pasteurized milk)
  • squash (acorn or kabocha)
  • shrimp

Seasonings

  • salt
  • pepper
  • curry powder (sub half turmeric and half red pepper powder)

Creamy Squash Soup Vegetarian Option

Omit shrimp for a healthy vegetarian option.

Creamy Squash Soup Heart Healthy + Vegetarian Option

Create this heart healthy and traditional Filipino recipe. Cook olive oil, onions, green beans, squash, coconut milk, curry powder, and squash all in one pot. Add brown or wild rice!

  • soup pot
  • 2 tbsp olive oil (extra virgin)
  • 1/2 cup yellow onion (diced)
  • 1 1/2 cups shrimp
  • 3-5 cups squash (small size or half a regular size squash) (1 inch cubed acorn or kabocha)
  • 1/2 cup water
  • 1 can coconut milk (or 1 1/2 cup ultra pasteurized whole milk*)
  • 2-3 cups green beans (cut each approx. 1 1/2 inches in length)

Seasonings

  • 2 tsp salt
  • pepper (to taste)
  • 2 tsp curry powder
  1. Heat soup pan to medium high heat and add olive oil. When hot, add onions and cook for 3 minutes.

  2. Add squash and season with salt, curry powder, and pepper. Add water and boil for 5-7 minutes.

  3. Add shrimp, beans, and coconut milk. Boil for 3 minutes and turn off heat.

Omit shrimp for a vegetarian option.

Add wild or brown rice. 

*sub coconut milk with ultra-pasteurized whole milk (I used lactose free).

Squash boils for about 7-10 minutes.

“Jumbo shrimp take about 7 to 8 minutes, large shrimp take about 5 to 7 minutes, and medium size are done in about 3 to 4 minutes.” source 

Let me know if you tried heavy cream or other squash varieties!

Main Course, Side Dish, Soup
Filipino
bell pepper, coconut milk, curry powder, olive oil, onion, red pepper powder, salt, squash, turmeric


Glowing Sweet Potato Juice

Glow from the inside with sweet potato juices. Replace meal with juice or … not. Either way, it tastes divine.

Sweet potatoes have so many benefits for your health.

They are high in fiber, which helps your bowel movement. Source: Healthline

Sweet potatoes have antioxidants that may have cancer fighting properties. Source: Healthline

What gives sweet potato its glowing color is beta-carotene, another antioxidant. Source: Healthline

Your body converts beta – carotene into Vitamin A which improves your immune system defenses. Source: Healthline

Healthline says that “one cup (200 grams) of baked sweet potato with skin provides”:

  • Calories: 180
  • Carbs: 41.4 grams
  • Protein: 4 grams
  • Fat: 0.3 grams
  • Fiber: 6.6 grams
  • Vitamin A: 769% of the
    Daily Value (DV)
  • Vitamin C: 65% of the DV
  • Manganese: 50% of the DV
  • Vitamin B6: 29% of the DV
  • Potassium: 27% of the DV
  • Pantothenic acid: 18% of the DV
  • Copper: 16% of the DV
  • Niacin: 15% of the DV

I hope you enjoy these super simple sweet potato juice recipes.

XOXO,

Bianca

by Bianca Soriano

Option 1: Glowing Sweet Potato Juice for Weight Loss

5 Ingredients for Glowing Sweet Potato Juice For Weight Loss

  • sweet potatoes
  • celery or cucumbers
  • apple
  • calamansi juice or lemon juice
  • ginger

5 ingredient Sweet Potato Juice with sweet potato, apple, celery, ginger, and calamansi (or lemon) juice. Print Recipe Pin Recipe Prep Time 10 mins Course Drinks Servings 1

Equipment

  • juicer

Ingredients  

  • 1 sweet potato
  • 1 apple
  • 3 stalks celery or 2 small persian cucumbers
  • 1 thumb sized piece ginger
  • 1 tsp calamansi juice or lemon juice

Instructions 

  • Peel sweet potato skin. Chop all vegetables and add to juicer.

Video

Glowing Sweet Potato Juice for Weight Loss Option 1

5 ingredient Sweet Potato Juice with sweet potato, apple, celery, ginger, and calamansi (or lemon) juice.

  • juicer
  • 1 sweet potato
  • 1 apple
  • 3 stalks celery (or 2 small persian cucumbers)
  • 1 thumb sized piece ginger
  • 1 tsp calamansi juice (or lemon juice)
  1. Peel sweet potato skin. Chop all vegetables and add to juicer.

Drinks
apple, calamansi, celery, ginger, lemon, sweet potato

Option 2: Pure Sweet Potato Juice

by Bianca Soriano

1 Ingredient for Glowing Sweet Potato Juice For Weight Loss

You can use only sweet potatoes for this recipe.

Glowing Sweet Potato Juice for Weight Loss Option 2

Juice with only pure sweet potato goodness. Course Drinks Keyword sweet potato Prep Time 5 minutes Servings 1

Equipment

  • juicer

Ingredients

  • 2 sweet potatoes

Instructions

  • Peel sweet potatoes and add to juicer.

Glowing Sweet Potato Juice for Weight Loss Option 2

Juice with only pure sweet potato goodness.

  • juicer
  • 2 sweet potatoes
  1. Peel sweet potatoes and add to juicer.

Drinks
sweet potato

Filipino Cauliflower Rice

Recipe

Skipping rice? Try this healthy cauliflower rice substitute! The crispy garlic, onions, soy sauce, and calamansi tastes deliciously Filipino. Enjoy this dish with vegetables and chicken.

Prep Time 10 mins Cook Time 12 mins Total Time 22 mins Course Side Dish Cuisine Filipino Servings 2

Equipment

  • skillet
  • optional: blender or food processor

Ingredients  

  • 3 cloves garlic minced
  • 1/4 onion medium size or 1 shallot
  • 1 tbsp olive oil extra virgin
  • 2 cups cauliflower (minced) or 1/2 a cauliflower head
  • 1 handful of chives cut diagonally
  • 2 tsp soy sauce
  • 2 tsp calamansi juice or lemon juice

Instructions 

  • Heat skillet on medium high heat and add oil. When the oil is hot, add the garlic and cook until browned. After, add the onions and cook for 2-3 minutes.
  • Next, add the cauliflower and cook for 5-7 minutes, stirring occasionally then add the chives.
  • In a small bowl, mix soy sauce and calamansi (or lemon) juice. Next, add half the mixture into skillet and mix evenly*. Cook for 2 more minutes.

Notes

Wash and thoroughly dry cauliflower before cooking for best results. *Put the remaining half in a small bowl when serving rice. I minced the garlic by hand using a knife. You can use a food processor to mince the cauliflower.  Optional ingredients: chicken, carrots, celery, crushed red pepper, egg, etc.

Keyword calamansi, cauliflower, chives, garlic, green onion, lemon, olive oil, onion, pepper, salt, soy sauce

Try this simple and healthy recipe if you are skipping rice. Cauliflower is so versatile that you can use it as a rice substitute. The browned garlic, soy sauce, and calamansi juice make this recipe utterly Filipino!

fresh green onion and knife on white table
Photo by Karolina Grabowska on Pexels.com

Healthy Cauliflower Rice Filipino Style!

Ingredients for Healthy Cauliflower Rice Filipino Style!

  • garlic – cook until browned and crispy for maximum flavor.
  • onion – use a 1:4 ratio of onion to cauliflower
  • olive oil – use extra virgin because it is heart healthy.
  • cauliflower – mince cauliflower with a knife for a homemade style, as the pieces will be irregular. You can use a blender or food processor to save time.
  • chives – adds color and flavor to your rice
  • soy sauce – browns your rice and also adds flavor
  • calamansi juice – you can use lemon juice as well. Calamansi and soy sauce is a classic Filipino combination.

How to Use Healthy Cauliflower Rice Filipino Style Recipe

I haven’t tried these but you can add scrambled eggs or use it in a vegetable chicken stir-fry.

Breakfast: Crack open an egg and scramble while cooking cauliflower rice.

Lunch: Add chicken, carrots, celery, and mushrooms for a healthy stir fry.

Healthy Cauliflower Rice Filipino Style!

Skipping rice? Try this healthy cauliflower rice substitute! The crispy garlic, onions, soy sauce, and calamansi tastes deliciously Filipino. Enjoy this dish with vegetables and chicken.

  • skillet
  • optional: blender or food processor
  • 3 cloves garlic (minced)
  • 1/4 onion (medium size or 1 shallot)
  • 1 tbsp olive oil (extra virgin)
  • 2 cups cauliflower (minced) (or 1/2 a cauliflower head)
  • 1 handful of chives (cut diagonally)
  • 2 tsp soy sauce
  • 2 tsp calamansi juice (or lemon juice)
  1. Heat skillet on medium high heat and add oil. When the oil is hot, add the garlic and cook until browned. After, add the onions and cook for 2-3 minutes.

  2. Next, add the cauliflower and cook for 5-7 minutes, stirring occasionally then add the chives.

  3. In a small bowl, mix soy sauce and calamansi (or lemon) juice. Next, add half the mixture into skillet and mix evenly*. Cook for 2 more minutes.

Wash and thoroughly dry cauliflower before cooking for best results.

*Put the remaining half in a small bowl when serving rice.

I minced the garlic by hand using a knife. You can use a food processor to mince the cauliflower. 

Optional ingredients: chicken, carrots, celery, crushed red pepper, egg, etc.

Side Dish
Filipino
calamansi, cauliflower, chives, garlic, green onion, lemon, olive oil, onion, pepper, salt, soy sauce

Check out more recipes here:


Tortilla Scrambled Eggs

Scrambled eggs with onions, mini bell peppers, and almond cheese in a tiny tortilla wrap–a healthy breakfast option!

Prep Time 5 mins Cook Time 5 mins Total Time 10 mins Course Breakfast Cuisine American Servings 4

Equipment

  • skillet

Ingredients  

  • 2 tbsp olive oil
  • 1 onion diced
  • 3 mini bell peppers diced
  • 1/4 tsp salt
  • a pinch of pepper
  • 4 TJ’s Carb Savvy Tortillas with Whole Wheat tiny tortillas!
  • 2 eggs
  • 3 tbsp almond cheese or soy cheese

Instructions 

  • Heat oil in skillet on medium low- high heat. When hot, add onions and bell peppers.
  • After 2 minutes, crack open the eggs and scramble. Add salt, pepper, and cheese.
  • When eggs are cooked (about 2 minutes) remove eggs from skillet and serve on tortillas.

Notes

Optional ingredients: Spinach, garlic, tomatoes, and mushrooms. Keyword bell pepper, eggs, onion, pepper, salt

Breakfast Scrambled Eggs in Mini Tortillas

Scrambled eggs with onions, mini bell peppers, and almond cheese in a tiny tortilla wrap–a healthy breakfast option!

  • skillet
  • 2 tbsp olive oil
  • 1 onion (diced)
  • 3 mini bell peppers (diced)
  • 1/4 tsp salt
  • a pinch of pepper
  • 4 TJ's Carb Savvy Tortillas with Whole Wheat (tiny tortillas!)
  • 2 eggs
  • 3 tbsp almond cheese (or soy cheese)
  1. Heat oil in skillet on medium low- high heat. When hot, add onions and bell peppers.

  2. After 2 minutes, crack open the eggs and scramble. Add salt, pepper, and cheese.

  3. When eggs are cooked (about 2 minutes) remove eggs from skillet and serve on tortillas.

Optional ingredients: Spinach, garlic, tomatoes, and mushrooms.

Breakfast
American
bell pepper, eggs, onion, pepper, salt

*Extra Virgin Olive Oil and Cardiovascular Diseases: Benefits for Human Health: https://pubmed.ncbi.nlm.nih.gov/29141571/