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
Course Appetizer, Dessert Servings 1
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
Enjoy this nutritious low glycemic fruit spread in less than 1 minute!
Heat blueberries in microwave for 30 seconds in a microwave safe container.
Mix erythritol with jam. Serve warm on multigrain toast.
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.
Bon appetit,!
Bianca
See new video pins on soups, salads, and more by following my blog on Pinterest at biancasoriano1.
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.
Prep Time 5 minsCook Time 10 minsTotal Time 15 mins Course Breakfast, SnackCuisine Filipino Servings 2 people
This recipe makes 8 three inch pancakes. To make Blueberry Filipino Keto Hotcakes, add the batter to the pan first, then add your blueberries.
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.
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).
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.
This recipe makes 8 three inch pancakes.
To make Blueberry Filipino Keto Hotcakes, add the batter to the pan first, then add your blueberries.
Bon appetit,!
Bianca
See new video pins on soups, salads, and more by following my blog on Pinterest at biancasoriano1.
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
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.
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 milk, fresh strawberries, and vanilla whey powder. Sweeten with erythritol and or vanilla extract. Add chia seeds and almond slice toppings.
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.
Bon appetit,!
Bianca
See new video pins on soups, salads, and more by following my blog on Pinterest at biancasoriano1.
Make Blueberry Chia Yogurt with melted blueberries, chia seed pudding, coconut cream or unsweetened almond milk yogurt, alternative sweetener, and sliced almond toppings.
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 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
Bon appetit!,
Bianca
See new video pins on soups, salads, and more by following my blog on Pinterest at biancasoriano1.
Melted blueberries, chia seed pudding, coconut cream or unsweetened almond milk yogurt, alternative sweetener, and sliced almond toppings.
Heat blueberries in a mug by microwaving for 30 seconds.
Soak chia seeds in water for 8 mins.
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.
Add almond slices (and or extra blueberries) on top of yogurt.
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
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.
Chocolate consumption can improve cognitive abilities according to the studies.
Chocolate may be beneficial for women experiencing mood swings during their pre-menstrual cycle.
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.
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
You can puree all ingredients in a blender if desired.
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.
Cauliflower soup with olive oil butter, garlic, onions, carrots, celery, salt, pepper, chives, and plant-based cheddar cheese.
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.
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.
Transfer cauliflower to blender. Add 3 cups of water to blender if possible (if not, add remaining water to soup pot). Puree until smooth.
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.
You can puree all ingredients in a blender if desired.
Mix plant-based cheese, Roma tomato, a plant-based burger, Romaine lettuce mix, sliced almonds, and choice of dressing for an American-style salad.
Prep Time 5 mins
Total Time 5 mins
Course Salad
Cuisine American
Servings 1
Optional ingredients include sliced cucumbers (Persian) and sliced strawberries.
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
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!
Mix plant-based cheese, Roma tomato, a plant-based burger, Romaine lettuce mix, sliced almonds, and choice of dressing for an American-style salad.
Cook plant-based burger if needed.
Mix together ingredients in a large salad bowl.
Serve and enjoy!
Optional ingredients include sliced cucumbers (Persian) and sliced strawberries.
Ingredients
for frying: extra virgin olive oil or butter
1 chinese eggplant
1 egg
1/4 tsp salt
chopped parsley
Directions
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.
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
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!
Easy salmon blanca for dinner in 40 minutes or less. You'll need only olive oil, salmon, spinach, mozzarella, salt, and pepper.
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
B I A N C A S O R I A N O 