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)
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.
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.
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.
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.
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
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
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.
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
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.
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!
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)
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.
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.