P AL E O & K E T O C H I C K E N T O M AT O Z O O D L E S W I T H S P I C E D C AS H E W S

Serve for 3 people

Time in Total: 20 minutes

Ingredients:

 ½ tsp coconut butter

 1 medium diced onion
 450- 500 g chicken fillets
 2 minced garlic
 2 zucchinis
 400 g crushed tomatoes
 7-10 cherry tomatoes (chop half)
 100 g raw cashews + seasoning: turmeric, paprika and salt
 For seasoning: salt, pepper, dry oregano & basil

Instructions:

1. Heat a large pan over medium/high heat. Add coconut butter and diced onions. Cook for 30 seconds to 1
minute. Be careful not to burn the onions.
2. Dice the chicken into 2 cm pieces.
3. Add chicken and minced garlic on a pan. Season with basil, oregano salt & pepper. Cook chicken for 5-6
minutes or until golden.
4. While the chicken is cooking, spiralize the zucchini. If you don’t have special spiralizer, then just use your
vegetable peeler and make ribbons out of zucchini.
5. When the chicken is golden, then add crushed tomatoes and let it simmer for 3-5 minutes.
6. While the chicken is cooking, roast the cashews in another pan until golden. Season with paprika, turmeric and
salt.
7. Add spiralized zoodles (you might need to cut the zoodles shorter when they are too long), cherry tomatoes
and season with extra salt when needed. Cook for another 1 minute then turn off heat.
8. Serve the chicken zoodles with spiced cashews and fresh basil. Enjoy!

my Tuscan Garlic Chicken

 Prep time
10 mins
Cook time
15 mins
Total time
25 mins
Serves: 4-6
INGREDIENTS

 1½ pounds boneless skinless chicken breasts, thinly sliced

 2 Tablespoons olive oil
 1 cup heavy cream
 ½ cup chicken broth
 1 teaspoon garlic powder
 1 teaspoon italian seasoning
 ½ cup parmesan cheese
 1 cup spinach, chopped
 ½ cup sun dried tomatoes
INSTRUCTIONS

1. In a large skillet add olive oil and cook the chicken on medium high heat for 3-5 minutes on each side or until
brown on each side and cooked until no longer pink in center. Remove chicken and set aside on a plate.
2. Add the heavy cream, chicken broth, garlic powder, italian seasoning, and parmesan cheese. Whisk over
medium high heat until it starts to thicken. Add the spinach and sundried tomatoes and let it simmer until the
spinach starts to wilt. Add the chicken back to the pan and serve over pasta if desired.

Keto Butter Chicken

This classic Indian dish is so flavorful and delicious

Prep time: 10 mins

Cook time: 20 mins

Makes: 6 servings

Ingredients:

 1.5 lbs chicken breast

 2 Tablespoons garam masala
 3 teaspoons ginger, grated
 3 teaspoons garlic, minced
 4 oz plain yogurt
 1 tablespoon coconut oil

sauce:
  2 tablespoons ghee
 1 onion
 2 teaspoons ginger, grated
 2 teaspoons garlic, minced
 14.5 oz crushed tomatoes
 1 teaspoon chili powder
 1 tablespoon coriander
 2 teaspoons cumin
 ½ cup heavy cream
 ½ tablespoon garam masala

optional:

 cilantro
 cauliflower rice

Instructions:

1. Cut chicken into 2 inch pieces and place in a large bowl with 2 tablespoons garam masala, 1 teaspoon grated
ginger, and 1 teaspoon minced garlic. Add in the yogurt, stir to combine. Chill at least 30 minutes.
2. For the sauce, place the onion, ginger, garlic, crushed tomatoes and spices in a blender, and blend until
smooth. Set aside.
3. Heat 1 tablespoon of oil in a large skillet over medium high heat. Place the chicken in the skillet, browning 3 to
4 minutes per side. Once browned pour in the sauce cook 5 to 6 minutes longer.
4. Stir in the heavy cream and ghee, continue to cook another minute. Top with cilantro, and serve with
cauliflower rice if desired. .
Shredded Chicken Chili [Recipe]
Try our most popular low carb chili recipe!
Course Main Course

Cuisine American

Prep Time 5 minutes

Cook Time 25 minutes

Total Time 30 minutes

Servings Servings

Calories 201 kcal

Author Tasha Metcalf

Ingredients
 4 chicken breasts large, shredded
 1 tbsp Butter
 ½ onion chopped
 2 cups Chicken broth
 10 oz diced tomatoes canned, undrained
 2 oz tomato paste
 1 tbsp Chili powder
 1 tbsp Cumin
 1/2 tbsp Garlic powder
 1 jalapeno pepper chopped (optional)
 4 oz Cream cheese
 Salt and pepper to taste

Instructions
1. Prepare chicken by boiling chicken breasts in water or broth on stovetop for 10-12 minutes, just barely covered
in liquid. Once the meat is no longer pink, remove from fluid and shred with two forks. This same technique can
 also be used with a pressure cooker at pressure for 5 minutes with a natural release, or a slow cooker for 4-6
hours. Whatever’s clever for you! Rotisserie chicken meat can be substituted for the breasts as well.
2. In a large stockpot, melt the butter over medium-high heat. Add the onion and cook until translucent.
3. Add the shredded chicken, chicken broth, diced tomatoes, tomato paste, chili powder, cumin, garlic powder, and
jalapeno to the pot and combine by gently stirring over the burner. Bring to a boil, then drop it down to a simmer
over medium-low heat and cover for 10 minutes.
4. Cut cream cheese into small, 1-inch chunks.
5. Remove lid and mix in the cream cheese. Increase the heat back up to medium-high and continue to stir until the
cream cheese is completely blended in. Remove from heat and season with salt and pepper to taste.
6. Eat as-is or garnish with toppings of your choice. I love cilantro and Monterey jack cheese for ooey gooey
goodness.

Nutrition Facts
Shredded Chicken Chili [Recipe]

Amount Per Serving

Calories 201Calories from Fat 99

% Daily Value*

Total Fat 11g17%

Saturated Fat 5g25%

Cholesterol 74mg25%

Sodium 555mg23%

Potassium 619mg18%

Total Carbohydrates 7g2%

Dietary Fiber 1g4%

Sugars 3g

Protein 18g36%

Vitamin A18.9%

Vitamin C16.4%

Calcium6.1%

Iron12.1%

* Percent Daily Values are based on a 2000 calorie diet.

Beef and Broccoli Bowls with Sunshine Sauce

Serves 4

Prep Time
10 min
Total Time
30 min

For the Beef

1. 1 tablespoon cooking fat

2. 1 pound 85% lean grass fed ground beef
3. 1 teaspoon fine salt
4. 1 teaspoon granulated garlic
5. 1 tablespoon coconut aminos

For the broccoli

1. 4 broccoli crowns cut into florets

2. 1 tablespoon avocado oil
3. 1/2 teaspoon fine salt

For the Sunshine Sauce

1. 1 tablespoon cooking fat

2. 2 tablespoons sun flower seed butter
3. 1/2 cup bone broth
4. 1 teaspoon ground ginger
5. pinch of fine salt
 6. 1 teaspoon coconut aminos
7. juice of one lemon
8. 1 green onion, minced

To assemble

1. 4 cups baby spinach (optional)

Instructions

1. Pre-heat the oven to 400F.

2. Toss the broccoli with fat and salt on a sheet pan massaging the fat
into the florets, them spread them out on the sheet pan so they are not
crowded.
3. Put the sheet pan while it pre-heats, once it comes to temperature set
a time for 20 minutes.
4. In the meantime heat a large skillet over medium heat, when it comes
to temperature add in the fat.
5. Crumble the ground beef into the skillet and add in the salt and garlic.
Stir, breaking up with a whisk until browned and crumbly. Add in the
coconut aminos and bring the heat up to high.
6. Cook, stirring occasionally until dark brown and crispy.
7. While that cook set a small sauce pot over medium heat.
8. Melt the fat then the sunflower seed butter, stirring until smooth.
9. Add in the bone broth, sal, aminos and ground ginger, stir until well
combined and simmering.
10. Add in the lemon juice and stir until lightened and smooth again.
11. Mix in the green onion and remove from the heat.
12. To assemble the bowls make a bed of baby spinach in 4 large bowls.
Spoon ground beef into each of the bowls. Add in the broccoli florets
and spoon the sauce over everything. Dig in

KETO FRIED RICE WITH PORK (JAPANESE CHAHAN)

INGREDIENTS

1. 1/2 head of medium cauliflower

2. 2 large eggs
3. 2 cloves garlic, chopped
4. 100g pork belly
5. 2 mini green capsicums
6. 2 spring onions
7. 1 tablespoon soy sauce
8. 1 tsp black sesame seeds
9. 1 tsp pickled ginger
PREPARE THE CAULIRICE

1. Chop the cauliflower into florets.

2. Place in a food processor and pulse until it forms rice sized granules. Don’t go too far or you’ll end up with
cauliflower mash instead!
3. Heat some oil in a frying pan (or wok) add the cauliflower and saute over a medium heat for about 5 minutes,
until cooked. Remove from pan and set aside.

PREPARE THE FRIED RICE

1. Next, prepare your omelette by beating the eggs and adding to your frying pan. Swirl the mixture around to
create a thin omelette. When cooked through, flip and cook an additional minute. Remove from pan and set
aside.
2. Add your garlic to the frying pan and once fragrant, add the pork belly. While it’s cooking, slice your omelette
into small cubes.
3. Once the pork belly is cooked through, add the capsicum, half the spring onion and cook for an additional
minute.
4. Next, add the cauliflower and egg back into the pan. Add in the soy sauce and stir thoroughly.
5. Cook over a high heat, until well combined and serve steaming hot.
6. Garnish with the remaining spring onions, sesame seeds and pickled ginger. Enjoy!

NUTRITION INFORMATION (APPROX)

1. This recipe makes two servings.

2. Each serving has 8g net carbs (as pictured, including toppings).
3. Calories: 399kcal, Net carbs: 8g, Carbs: 12g, Fibre: 4g, Fat: 32g, Protein: 16g, Sugar: 5g

Ground Beef and Cabbage Stir Fry

This is a super fast and easy stir fry dinner with ground beef, cabbage, carrots, and scallions.
Prep Time 5 minutes

Cook Time 15 minutes

Servings 2 servings

Calories 410 kcal

Ingredients
 1 pound extra lean ground beef
 9 ounce bag cole slaw mix or mix of green cabbage, purple cabbage, shredded carrots
 2 scallions thinly sliced
 1 tablespoon freshly grated ginger
 2 tablespoons low-sodium soy sauce
 1 tablespoon sriracha
 1 tablespoon canola oil
 black sesame seeds for garnish
Instructions
1. Combine soy sauce and sriracha in a small mixing bowl and stir until smooth. Set aside.
2. Heat a 3 quart or larger pan over medium-high heat. Add canola oil and tilt the pan to spread the oil. Add ground
beef and cook until browned, about 5 minutes, stirring frequently and breaking the meat apart.
3. Add cole slaw mix to the pan and stir with the beef. Cook until cabbage is wilted and tender, about 5 minutes,
stirring frequently.
4. Reduce heat to medium-low. Pour sauce over the pan, and add ginger. Stir until everything is well-mixed. Add
salt to taste, if needed.
5. Remove pan from heat. Stir in sliced scallions, and garnish with sesame seeds. Serve while hot.
Nutrition Notes
This recipe yields 9 g net carbs per serving.

Nutrition Facts Per Serving

Calories 410

Total Fat 15g 23%

Saturated Fat 5g 23%

Trans Fat 0.1g

Cholesterol 120mg 40%

Sodium 760mg 32%

Potassium 330mg 9%

Total Carb 14.5g 5%

Dietary Fiber 5.5g 21%

Sugars 8g

Protein 42g

Vitamin A 92% · Vitamin C 11% · Calcium 92% · Iron 36%

 Mediterranean Roasted Cabbage Steaks with Basil Pesto & Feta

Save Print
Prep time
5 mins
Cook time
20 mins
Total time
25 mins
If you've ever wanted to eat an entire head of cabbage in one sitting, here's your recipe.
Recipe type: Entree
Cuisine: Mediterranean
Serves: 3 servings
Ingredients

 1 Small Head Cabbage, sliced into "steaks"

 4 oz Basil Pesto

 1 cup Shredded Parmesan Cheese

 2 oz Feta Cheese, crumbled

 2 small Tomatoes, sliced

 5-6 Marinated Artichoke halves

 1 tbsp Mediterranean Seasoning

 Fresh Basil, to garnish

 OPTIONAL TOPPINGS include olives, mozzarella, mushrooms, roasted red pepper, etc.
Instructions

1. Heat oven to 400 and spray a large sheet pan with nonstick spray.

2. Arrange the cabbage in a single layer on the sheet pan so the edges are all touching. Slather pesto on
the steak halves and be generous as a lot will melt into the cabbage folds.

3. Top with cheese and tomato and bake until the edges of the cabbage are crisp and all of the cheese is
bubbly, about 20 minutes.

4. Sprinkle with Seasoning and Basil. Serve HOT with an extra scoop of Pesto for dipping!

Tortinhas salgadas com tapioca

Ingredientes:
Massa:

 8 colheres de sopa de farinha de tapioca hidratada (usei pronta de pacote)

 8 colheres de sopa de leite (usei zero lactose - pode usar o que quiser)
 3 ovos
 Sal e pimenta a gosto

Recheio:

 Buquês de brócolis (separei em buquezinhos)

 1 cenoura grande ralada bem fininha
Pode variar o recheio, usando atum, frango, carne picadinha e outros legumes a gosto

Modo de preparo:

1. Em uma panela cozinhe levemente os brócolis e a cenoura (eu coloco água quente por cima e conto
1 minuto depois que começa a ferver). Escorra e reserve.
2. Em uma tigela junte os ovos, a tapioca, o leite, o sal e a pimenta
3. Bata com um batedor ou garfo até misturar bem
4. Unte as forminhas com óleo e preencha até a metade com a massa
5. Coloque em cima da massa porções da cenoura e os buquezinhos de brócolis
6. Leve ao forno por 15 a 20 minutos em forno pré aquecido 180º até dourar
7. Retire do forno e desenforme
8. Sirva as tortinhas quentinhas

Pão de alho na frigideira (Fit)

Postado por Marcela Ferrão em Receitas no dia Abril 15, 2018

Ingredientes do pão de alho

 6 Colheres de Farelo de aveia

 6 Colheres de Leite Desnatado Líquido

 2 Ovos

 2 Colheres de Leite em pó desnatado

 1 Colher de Alho Amassado

 1 Colher de Cebola Picada

 1 Pitada Orégano

 1 colher de salsinha picada

 1 Pitada Sal

 1 colher de Fermento em pó

 Referência: Cs = COLHER DE SOPA

Modo de preparo

Reserve o fermento.

Coloque todos os outros ingredientes em uma tigela e bata e mexa até que forme uma massa bem
homogênea. Vá colocando os ingredientes 1 a 1, sempre mexendo após a adição.

Depois da massa bem lisa e homogênea, incorpore o fermento. Amasse bem e então coloque a massa
em frigideira antiaderente com um pouco de azeite e doure os dois lados (como se faz com panqueca)
 Mas se preferir também pode ser feito desta forma
Adicione a massa em uma forma de silicone ou antiaderente, já no formato do pão.

Leve para assar em forno com fogo médio de 180ºC e deixe até começar a ficar dourado.

Adicione queijo para rechear fica uma delícia Agora imagina esse pão de alho com um

churrasquinho

Mediterranean Chicken Lettuce Wrap Tacos

273








With only 350 calories

INGREDIENTS

Ingredients on sale

 12 ounces boneless skinless chicken breasts, cut into 4-inch-long, 1-inch-thick strips
 2 teaspoons Mediterranean Spice
 1/4 cup Balsamic Vinaigrette for Mediterranean Chicken Lettuce Wrap Tacos
 4 romaine lettuce leaves, shredded
 1 tablespoon thinly sliced red onion
 1/4 cup Red-Wine Vinaigrette for Mediterranean Chicken Lettuce Wrap Tacos
 1/4 cup Tzatziki
 12 butter lettuce leaves
 4 Roma tomatoes, chopped
 1 1/2 ounces crumbled feta cheese
 12 kalamata olives, pitted and chopped
 1 teaspoon chopped parsley
 1/2 teaspoon dried basil
 1/2 teaspoon dried oregano

DIRECTIONS

1. 1. Preheat a grill pan over high heat. Season chicken with 1 teaspoon Mediterranean spice and place on grill. Cook,
basting with balsamic vinaigrette and turning once, until cooked through, about 2 minutes per side. Season chicken
with remaining teaspoon Mediterranean spice and remove from grill; set aside.
2. 2. Place shredded romaine lettuce and red onions in a medium bowl; drizzle with red-wine vinaigrette and toss to
combine. Divide mixture evenly among butter lettuce leaves and drizzle each with 1 teaspoon tzatziki.
3. 3. Top each taco with 1 piece of chicken and garnish with chopped tomatoes, feta cheese, and olives. Season with
parsley, basil, and oregano; serve.

Lemon and Olive Chicken

INGREDIENTS

 8 bone-in chicken breast halves

 Salt and pepper
 3 tablespoons olive oil
 2 lemons
 2 onions, chopped

 4 cloves garlic, minced

 1 cup green olives, pitted and halved
 2 cups chicken stock or reduced-sodium broth
 1 teaspoon dried thyme
 1/2 teaspoon crushed red pepper
DIRECTIONS

1. 1. Sprinkle chicken with 1 teaspoon each salt and pepper. In a large skillet, heat 2 tablespoons oil over medium heat.
In two batches, sear chicken, skin side first, until golden brown, about 3 minutes on each side. Transfer chicken to a
plate.
2. 2. Cut lemons in half lengthwise and then into thin slices crosswise. If the skillet is dry, add remaining 1 tablespoon oil.
Add onions and garlic, and cook over medium heat until soft but not brown, about 3 minutes. Stir in lemon slices,
olives, stock, and 2 cups water. Bring to a boil, reduce heat, and simmer for 10 minutes.
3. 3. Put chicken on top of vegetables, pour in any accumulated juices from the plate, and sprinkle with thyme and
crushed red pepper. Cover, and simmer until chicken is just cooked through, about 15 minutes.
 Chicken Enchilada Stuffed Zucchini Boats
Skinnytaste.com
Servings: 8 • Size: 1 zucchini boat • Points +: 3 pts • Smart Points: 0
Calories: 116 • Fat: 3.5 g • Protein: 12 g • Carb: 11 g • Fiber: 3 g • Sugar: 4.5 g
Sodium: 410 mg (without salt)

Ingredients:

For the enchilada sauce:

 olive oil spray (I used my Misto

image: http://www.assoc-amazon.com/e/ir?t=ginsweiwatrec-
20&l=btl&camp=213689&creative=392969&o=1&a=B00004SPZV

)
 2 garlic cloves, minced
 1 or 2 tbsp chipotle chile in adobo sauce, more if you like it spicy
 1-1/2 cups tomato sauce
 1/2 tsp chipotle chili powder
 1/2 tsp ground cumin
 2/3 cup fat-free low-sodium chicken broth
 kosher salt and fresh pepper to taste

For the zucchini boats:

 4 (about 32 oz total) medium zucchini

 1 tsp oil
 1/2 cup green onions, chopped
 3 cloves garlic, crushed
 1/2 cup diced green bell pepper
 1/4 cup chopped cilantro
 8 oz cooked shredded chicken breast
 1 tsp cumin
 1/2 tsp dried oregano
 1/2 tsp chipotle chili powder
 3 tbsp water or fat free chicken broth
 1 tbsp tomato paste
 salt and pepper to taste

For the Topping:

 3/4 cup reduced fat shredded sharp cheddar

 chopped scallions and cilantro for garnish

Directions:

image: https://www.skinnytaste.com/wp-content/uploads/2012/08/Chicken-Enchilada-Stuffed-Zucchini-
ingredients-550x363.jpg
 For the enchilada sauce: In a medium saucepan, spray oil and sauté garlic. Add chipotle chiles, chili powder,
cumin, chicken broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10
minutes. Set aside until ready to use.
For the Zucchini Boats: Bring a large pot of water to boil.
Preheat oven to 400°. Cut zucchini in half lengthwise and using a small spoon or melon baller, scoop out flesh,
leaving 1/4″ thick. Chop the scooped out flesh of the zucchini in small pieces and set aside.

Low-Carb Spaghetti Squash & Meatballs

gluten freelow carb

Ingredients

SERVES 4

 2 medium-sized spaghetti squash

 olive oil

 salt & pepper

 1 cup marinara sauce

 1lb prepared meatballs

 1 cup shredded mozzarella cheese

Directions
1. Preheat oven to 400 degrees. Pierce the center of the spaghetti squash several times on all sides with a small, sharp
knife then microwave for 3 minutes, flipping once. Cut spaghetti squash in half lengthwise with a very sharp knife, then
remove seeds with a spoon. Lay halves cut side up on a foil-lined, non-stick sprayed baking sheet then brush with oil
and season liberally with salt & pepper. Roast for 50-60 minutes, or until a knife inserted into the thickest part of the
squash meets no resistance. Let cool for 10 minutes.

2. While squash is roasting, prepare and bake meatballs.

3. When squash is cool enough to handle, scrape flesh every which way with a fork to loosen and fluff strands. Top with
4 meatballs, 1/4 cup sauce, and 1/4 cup shredded mozzarella cheese each, then broil until cheese is golden brown
and bubbly.

4. Spaghetti squash is a harder-skinned squash, so the time in the microwave will help you cut the squash in half
lengthwise with a super sharp knife.

5.
6. Remove the seeds with a spoon then place the squash halves cut side up on a foil-lined and non stick-
sprayed baking sheet, brush the flesh with olive oil, season liberally with salt & pepper, then roast at 400
degrees for 50-60 minutes, or until a knife inserted into the thickest part of the squash goes in easily.

7.
8. Now comes the fun part. :) Let the squash rest for 10 minutes, until it’s cool enough to handle, then use a fork
to start scrapin’! Every which way, in all directions, to loosen up the spaghetti-like strands of squash. Since the
skin is pretty thick and hard, you can really get after it without being afraid that the shell will collapse.

9.
 10. Once the strands have been freed and fluffed, top ’em with 4 meatballs. You can use pre-made or
homemade meatballs – just make sure they’re cooked and hot. I made a batch of my Sneaky
Meatballs using 90/10 beef instead of turkey while the squash was roasting.

11.
12. Top the meatballs with 1/4 cup marinara sauce (locals: use Gino’s,) followed by 1/4 cup shredded fresh
mozzarella cheese.

13.
14. Pop the stuffed squash halves under the broiler until the cheese is golden brown & bubbly, then you are fine
to dine!

Chicken in Creamy Green Onion Sauce

Author: Elviira
 2 tablespoons = 1 oz = 30 g organic butter
 4 skinless and boneless chicken breast halves (approximately 6 oz = 170 g each)
 1 whole organic green onion (= spring onion)
 8 oz = 230 g full-fat sour cream (organic, if you can find)
 1/2 teaspoon (or to taste) unrefined sea salt
1. Heat a large skillet over medium-high heat. Drop the butter on the skillet.
2. When the butter is melted and got a little bit of color, add the chicken breast halves.
3. Turn the heat to medium-low, cover and let simmer for some 10 minutes.
4. While the chicken is simmering, chop the green onion. Use both the green and the white part.
5. Turn over the chicken breast halves, cover and let simmer for another 10 minutes or until the juices run clear.
The total cooking time depends on the thickness of the meat.2
6. Add the chopped green onion. Stir, and let the onion cook for 1–2 minutes.
7. Turn off the heat. Add the salt and the sour cream. Mix well.
8. Cover and let stand on the stove top for 5 minutes. Mix well before serving.
HERB AND CITRUS OVEN ROASTED CHICKEN

YIELD: Serves 6
INGREDIENTS:
1/4 cup olive oil

4 cloves of garlic, minced

2 tablespoons sugar

2 whole lemons, one juiced and one sliced

2 whole oranges, one juiced and one sliced

1 tablespoon Italian seasoning

1/2 teaspoon paprika

1 teaspoon onion powder

1/4 teaspoon crushed red pepper flakes

Kosher salt and freshly ground pepper, to taste

10-12 pieces (about 4 1/2 lbs.) bone-in chicken parts (thighs and legs are best), pat dry

1 medium onion (any kind), thinly sliced

1 teaspoon dried thyme, or fresh chopped

1 tablespoon dried rosemary, or fresh chopped

Chopped fresh herbs (rosemary, thyme, parsley), for garnish, optional

DIRECTIONS:
Preheat oven to 400 degrees F.

In a small bowl whisk together olive oil, garlic, sugar, lemon juice, orange juice, Italian seasoning, paprika,
onion powder, red pepper flakes, and salt and pepper.

Place chicken in a rimmed 13-in. x 9-in. baking dish. Place parts skin side up and spread them out evenly in
the pan. Pour olive oil mixture all over chicken, turning pieces to coat all sides. (If you marinated the chicken in
this mixture, still add it all in). Arrange slices of lemon, orange and onion around and under the chicken.
Sprinkle all over generously with thyme, rosemary, salt and pepper.

Bake uncovered for about 1 hour, or until chicken is cooked and juices run clear. Remove parts to a s erving
platter and garnish with additional chopped fresh herbs, if desired.

Enjoy!

Just 30-40 minutes is all that's needed to bake this recipe with chicken breasts in place of chicken parts.

For best results, chicken can be marinated in a plastic container or bag for several hours or overnight in the
olive oil mixture.
This is great served with a big salad, and/or lemon orzo/potatoes, or garlic bread!

You can also switch up the seasonings to a spicy mix and toss in lemons and limes instead of oranges. Swap
cilantro for the rosemary and thyme. Serve it over rice, maybe? No need to be a recipe robot – get creative!

I wouldn’t suggest making this in the crock pot. The skin would not brown, and the chicken would fall (or more
like shred) off the bone.

Antepasto de berinjela
Ingredientes:
- 3 berinjelas médias com casca;
- 1 pimentão vermelho médio;
- 1 pimentão amarelo médio;
- 1 pimentão verde médio;
- 2 cebolas médias;
- 1 cabeça de alho grande;
- 100 ml de vinagre branco de maça;
- 1 colher de sopa cheia de orégano;
- 100 g de uvas-passas brancas ou pretas;
- sal a gosto (sugiro 1 colher de sopa);
- azeite extra-virgem a gosto.

Modo de preparo:
Corte as berinjelas e os pimentões em tiras bem finas, com largura aproximada de 0,3 cm e comprimento aproximado
de 3 dedos e pique as cebolas e as cabeças de alho em cubinhos. Coloque tudo em uma vasilha grande e misture
bem. Acrescente o vinagre, o orégano e as passas, misture novamente e leve ao forno (210-240ºC) até secar. A cada
10 minutos, aproximadamente, abra o forno e misture bem pra não queimar a parte de baixo. Retire do forno e deixe
esfriando sem tampa. Acrescente o sal e mexa bem. Para finalizar, adicione o azeite aos poucos enquanto mistura
até você achar que é o suficiente.

Deixe na geladeira antes de comer, pois geladinho fica mais gostoso. Na verdade, quanto mais tempo na geladeira,
mais gostoso fica. À medida que o tempo vai passando, o azeite vai sendo absorvido, portanto, adicione mais azeite
se achar necessário. Esta receita rende bastante (preencheu uma travessa de 28x18 cm) e dura 15 dias na
geladeira.

Legumes Assados no Forno

- 2 batatas doces roxas médias;
- 1 fatia de abóbora;
- 1 berinjela média;
- 1 abobrinha média;
- 1 cebola roxa;
- 10 tomatinhos cereja;
- 2 palmitos pupunha;
- folhas de manjericão fresco;
- 4 dentes de alho fatiados;
- 2 colheres de sopa de azeite;
- 1 colher de sopa de óleo de gergelim;
- 1 punhado de orégano;
- pimenta do reino e sal a gosto;
- 1 colher de chá de páprica doce.
- Como fizemos:

Lavamos bem os legumes e cortamos em rodelas e fatias.

Começamos pela berinjela e pela abobrinha. Colocamos sal nas fatias das berinjelas e de abobrinha e deixamos em
repouso enquanto cortávamos os demais legumes. Depois passamos água corrente.
Colocamos uma colher de sopa de azeite, um pouco de sal, orégano e metade das fatias de alho no fundo da
travessa.
Arrumamos os legumes combinando as cores para ressaltarem no prato.
Cobrimos com as rodelas de cebola e as folhas de manjericão.
Por cima, espalhamos o restante do azeite, do alho, e o óleo de gergelim. Polvilhamos com páprica, pimenta do
reino, orégano e sal.
Cobrimos com papel alumínio e levamos ao forno pré-aquecido a 200ºC até os legumes ficarem macios
(aproximadamente 10 minutos).

Frango no Capricho

Ingredientes (13)

 3 xícaras (chá) de mussarela ralada a gosto

 óleo de soja para untar a gosto

 cheiro-verde a gosto

 1 unidade de tomate sem sementes, em cubinhos

 sal e pimenta-do-reino a gosto

 3 xícaras (chá) de peito de frango desfiado (sobras)

 1 lata de milho verde

 3 colheres (sopa) de óleo de soja

 1 unidade de cebola picada

Molho

 4 colheres (sopa) de margarina

 4 colheres (sopa) de farinha de trigo para cada xícara de leite

 sal e pimenta a gosto

 1 pitada de noz-moscada
Como Fazer

1. Frite a cebola no óleo até ficar transparente. Junte o milho verde e o frango desfiado. Tempere com sal e
pimenta a gosto. Refogue por mais 3-4 minutos, respingando com um pouco de água para que não fique
ressecado. Adicione o tomate e o cheiro-verde e mexa bem. Numa fôrma refratária untada com óleo,
despeje metade da mistura de frango e cubra com metade do molho branco e da mussarela. Repita as
camadas, terminando com a mussarela. Leve ao forno quente (190°C), preaquecido, para gratinar a
superfície (cerca de 20 minutos).

Molho

1. Dissolva a farinha de trigo no leite. Em seguida leve todos os ingredientes ao fogo até ferver. Reserve.

Cucumber Tomato Avocado Salad

Prep Time: 15 minutes

Total Time: 15 minutes

Servings: 4 (as a side salad)

Ingredients
 1 lb Roma tomatoes
 1 English cucumber
 1/2 medium red onion sliced
 2 avocados diced
 2 Tbsp extra virgin olive oil or sunflower oil
 Juice of 1 medium lemon about 2 Tbsp
 1/4 cup 1/2 bunch cilantro, chopped
 1 tsp sea salt or 3/4 tsp table salt
 1/8 tsp black pepper

Instructions
1. Place chopped tomatoes, sliced cucumber, sliced red onion, diced avocado, and
chopped cilantro into a large salad bowl.

2. Drizzle with 2 Tbsp olive oil and 2 Tbsp lemon juice. Toss gently to combine. Just
before serving, toss with 1 tsp sea salt and 1/8 tsp black pepper.

Mexican Kale Salad with Chili-Lime Vinaigrette

Prep Time
30 mins
Total Time
30 mins

This Mexican Kale Salad is bursting with fresh, delicious flavors!

Course: Salad
Cuisine: Mexican
Servings: 4 main dish servings
Calories: 483 kcal
 Author: Ginnie

Ingredients
 1 bunch lacinato kale (flat leaf kale)
 1 tbsp extra virgin olive oil
 1/2 tsp salt
For Vinaigrette:
 3 tbsp lime juice (about 2 limes)
 1 tbsp apple cider vinegar
 1/4 tsp cayenne
 1/2 tsp ancho chili pepper powder
 1 tbsp maple syrup
 1/4 cup extra virgin olive oil
 1/2 tsp salt
 pinch pepper
For Salad:
 1 pint cherry tomatoes, halved
 1 15- oz can black beans, drained and rinsed
 1/4 cup cilantro (lightly packed), chopped
 1 avocado, chopped
 1 cup corn, fresh or thawed if frozen
 1/2 cup crumbled feta cheese (skip to make vegan)
 tortilla chips (optional)

Instructions
1. Wash and dry kale.
2. Remove kale leaves from stems (see note for help).
3. Stack kale leaves and roll up. Slice about 1/4-inch thick.

Save
4. Add sliced kale to a large bowl. Toss with 1 tbsp. olive oil and 1/2 tsp. salt. Set aside while you
prepare the remaining salad ingredients.

Save
Prepare Vinaigrette:
1. In a small bowl, combine lime juice, apple cider vinegar, cayenne, ancho chili pepper powder, maple
syrup, olive oil, salt, and pepper.
2. Whisk ingredients together.

Save
3. Taste vinaigrette and add more salt, if necessary. Set aside.
Finish salad:
1. Pour vinaigrette over kale.
2. Take a minute to massage vinaigrette into kale, using your hands.

Save
3. Top kale with cherry tomatoes, black beans, cilantro, and corn. Toss to combine.
4. Add avocado and feta cheese to salad. Fold in gently.

Save
5. Serve salad topped with tortilla chips (optional).
Notes
To remove tough stems from kale leaves, grab onto top of stem and quickly slide your hand down,
separating leaves from stem as you go.
If you can't find ancho chili pepper powder (I got it at Penzeys), replace it with regular chili powder
 Superfood Salad with Lemon Vinaigrette
dair y fr eegluten freeveg anveget arian 30 minut e meal

Ingredients
SERVES 5

 1/2 cup dry quinoa

 1/3 cup red onion, chopped

 1 orange, peeled then segmented

 1 avocado, chopped

 1 cup canned black beans, rinsed and drained

 1 cup pomegranate seeds (about 1 pomegranate worth)

 1 cup frozen corn, thawed

 1/3 cup chopped fresh cilantro

 salt and pepper

 For the Lemon Vinaigrette:

o 1/4 cup fresh lemon juice (about 2 lemons worth)

o 2 garlic cloves, microplaned or finely minced

o 1 teaspoon agave nectar or honey

o salt and pepper

o 6 Tablespoons extra virgin olive oil

Directions
1. Cook quinoa according to package directions then set aside to cool.

2. For the Lemon Vinaigrette: combine all ingredients in a jar with a tight fitting lid or bowl then shake or whisk
to combine.

3. Combine cooled quinoa with red onion, orange segments, avocado, beans, pomegranate arils, corn,
cilantro, salt and pepper in a large bowl. Pour Lemon Vinaigrette over salad then stir to combine. Serve
cold or at room temperature.

Spicy Gingerbread Mug Cake

Prep Time
2 mins
Cook Time
1 min
Total Time
3 mins

Quick and easy gingerbread for one made right in your microwave! Cinnamon, ginger, cloves, and just a drop of
molasses gives this cake authentic flavor. 5.8 net carbs per serving.

Course: Dessert
Cuisine: low carb
Servings: 1 serving
Author: Marye

Ingredients
 1/4 cup almond flour
 2 tablespoons hemp hearts
 1 tablespoon chocolate protein powder
 1 tablespoon sugar free sweetener
 1 teaspoon cinnamon
 1 teaspoon ginger
 1/2 teaspoon cloves
 1/2 teaspoon baking powder
 1/8 teaspoon chipotle powder or 1/4 teaspoon hot sauce trust me
 Pinch baking soda
 Pinch of cream of tartar
 2 tablespoons cold strong as possible, black coffee
 2 tablespoons melted butter
 1/4 teaspoon unsulphered molasses
 10 drops vanilla stevia liquid
 1 egg

Instructions
1. Spray the inside of a mug with nonstick spray.
2. Mix the dry ingredients together.
3. Mix the coffee, butter, and molasses together.
4. Beat the egg and stevia liquid and mix in to the butter mixture.
5. Mix the dry ingredients into the wet ingredients until well blended.
6. Spoon into the mug and microwave for 40 to 60 seconds.
7. It may take some practice to know exactly how long to bake it in your particular microwave.
Recipe Notes
9.0 carbs....
5.8 net carbs

LEMON BLUEBERRY MUG CAKE

PRINT

Yields 5 mug cakes

Save
Delicious lemony mug cakes bursting with wild blueberries. These easy low carb cakes are nut free and dairy free too.

INGREDIENTS
 1/2 cup plus 1 tsp coconut flour, divided
 1/4 cup Swerve Sweetener
 Zest from one lemon
 1 teaspoon baking soda
 Pinch salt
 4 large eggs
 1/4 cup Kelapo coconut oil (could also use avocado oilhere), melted
 1/2 cup coconut milk
 1/2 tsp lemon extract
 1/4 tsp stevia extract
 1/2 cup frozen wild blueberries

DIRECTIONS
1. In a medium bowl, whisk together 1/2 cup coconut flour, sweetener, lemon zest, baking soda and salt.
2. Stir in eggs, coconut oil, coconut milk, lemon extract and stevia.
3. In a small bowl, toss blueberries with 1 tsp coconut flour. Then add berries to batter and mix gently.
4. Divide batter among 5 mugs.
5. Cook each mug in the microwave on high for about 1 minute 30 seconds. Cook longer if desired.

by Carolyn

RECIPE NOTES
Serves 5. Each serving has 10.32 g of carbs and 4.75 g of fiber. Total NET CARBS = 5.57 g.
Food energy: 259kcal Saturated fatty acids: 17.61g Monounsaturated fatty acids: 2.25g Polyunsaturated fatty acids: 1.12g
Total fat: 20.99g Calories from fat: 188 Cholesterol: 148mg Carbohydrate, by difference: 10.32g Total dietary fiber: 4.75g
Protein: 7.20g

CINNAMON FLAX SEED LOW CARB MUFFIN IN A

MUG RECIPE
Prep Time 2 minutes

Cook Time 1 minute

Total Time 3 minutes

Servings servings (1/2 of a large muffin)

Calories 214 kcal

INGREDIENTS
 2 tbsp Coconut flour
 1 tbsp Golden flaxseed meal
 1/4 tsp Gluten-free baking powder
 1 pinch Sea salt
 1 large Egg
 2 tbsp Coconut oil (melted)
 2 tbsp Erythritol (or any granular sweetener of choice)
 1/2 tbsp Cinnamon
INSTRUCTIONS
1. Mix coconut flour, golden flaxseed meal, gluten-free baking powder, and sea salt in a mug. Add half of
the erythritol (1 tbsp if making one serving).
2. Add the egg and coconut oil. Stir well, until smooth. Let sit for a minute to thicken. Add some water
one teaspoon at a time if the batter is stiff (it should be easy to stir, but not liquid; the amount will
depend on your brand of coconut flour). Level the top with the back of a spoon.
3. In a small bowl, combine the remaining erythritol and cinnamon. Place the cinnamon mixture in a heap
in the center of the mug on top of the batter, then use a spoon to swirl just a couple of times. (Don't
over-stir to keep the marble effect.) Level the top again with the back of a spoon.
4. Microwave on high for 1 1/2 to 2 minutes, until set. (If you prefer to use the oven, bake in an oven-safe
ramekin at 350 F for 10-20 minutes, depending on the shape of your ramekin.)

RECIPE NOTES
Serving size: 1/2 of a large mug cake (1/2 of entire recipe)

NUTRITION INFORMATION PER SERVING

Calories: 214 | Fat: 19g | Total Carbs: 8g | Net Carbs: 2g | Fiber: 6g | Sugar: 2g | Protein: 6g

SUGAR-FREE CARROT CAKE MUG CAKE

Prep Time 1 minute

Cook Time 2 minutes

Total Time 3 minutes

Servings 1

Calories 318 kcal

Ingredients

 2 tablespoons ground flaxseed

 1 egg
 1 tablespoon coconut flour
 3 tablespoons heavy cream
 pinch salt
 1/4 teaspoon baking powder
 1 teaspoon cinnamon liquid stevia
 1/2 teaspoon pumpkin pie spice
 1/4 cup grated carrot
 optional: vanilla cream cheese frosting

Instructions

1. Whisk all ingredients together in a greased ramekin or coffee mug.

2. Microwave 2 minutes and 30 seconds or until toothpick in center is clean.
3. Top with frosting if desired.
4. Enjoy!

Recipe Notes
Weight Watchers Points Plus: 8*
Net Carbs: 3.4 grams

Nutrition Facts
Sugar-Free Carrot Cake Mug Cake

Amount Per Serving (1 g)

Calories 318Calories from Fat 219

% Daily Value*

Total Fat 24.3g37%

Saturated Fat 12g60%

Cholesterol 240mg80%

Sodium 84mg4%

Total Carbohydrates 10.8g4%

Dietary Fiber 7.4g30%

Sugars 1g

Protein 10.5g21%

Pizza na Caneca
Ingredientes:
4 colheres de sopa de farinha de trigo
⅛ colher de chá de fermento em pó
1/16 colher de chá de bicarbonato de sódio
⅛ colher de chá de sal
3 colheres de sopa de leite
1 colher de sopa de azeite
1 colher de sopa de molho de tomate
1 colher de sopa bem grande de queijo mussarela ralado
5 mini pepperoni
½ colher de chá de ervas secas (orégano ou manjericão)
Preparo:
Em uma caneca misture farinha, fermento, bicarbonato de sódio e sal.
Adicione o leite e o óleo e misture bem. Pode ser que a massa não fique super homogênea, mas tudo bem.
Espalhe molho de tomate sobre a massa.
Adicione o queijo e em seguida o pepperoni e as ervas.
Coloque no microondas por 1 minuto e 10-20 segundos, ou até a massa crescer e o queijo começar a borbulhar. O tempo pode
variar de acordo com o seu microondas.

Cream Cheese Fat Bombs Recipe

Low Carb Jello Cream Cheese Balls

1. 1 8oz package of Kraft Philadelphia Cream Cheese or any brand as long as it’s the solid brick type.
2. 1 package of sugar free jello or pudding mix
Note: If you want to do a smaller amount, 1 tbsp of mix does about 4 cream cheese balls.
 Take the package of Cream cheese and cut into 16 squares.
 Put the jello or pudding mix in a small bowl.
 Take each square and cover with pudding mix on all sides.
 Then roll into a ball in your hands.
 Keep covered with plastic wrap in the fridge.
 Serving size is 2 balls.
 Each serving of 2 cream cheese balls is 105 calories, 1 carb, 9 g fat and 3 g protein.

No-Bake Cherry Dessert

Ingredients
 2 cups lite whipped topping, thawed

 1 (8-ounce) package fat-free cream cheese, softened

 1 (4-serving) package sugar-free cherry gelatin (or any flavor of your choice)

 1/2 cup boiling water

Instructions
1. In a medium bowl, cream together the whipped topping and cream cheese until smooth.
2. Sprinkle the gelatin mix into the boiling water and stir until dissolved; cool until room temperature. Add gelatin mixture
to the cream cheese mixture; stir until well combined.

3. Pour mixture into a pie pan and chill for at least two hours, or until set.

4. Serve.

Healthy 1 Minute Low Carb Cinnamon Roll Mug Cake

Serves 1

Ingredients

1. 1 scoop vanilla protein powder (32-34 grams)

2. 1/2 tsp baking powder
3. 1 T coconut flour
4. 1/2 tsp cinnamon
5. 1 T granulated sweetener of choice*
6. 1 large egg OR 1/4 cup liquid egg whites (see notes for Vegan option)
7. 1/4 cup milk of choice (I used unsweetened almond)
8. 1/4 tsp vanilla extract
9. 1 tsp granulated sweetener of choice
10. 1/2 tsp cinnamon

For the glaze

1. 1 T coconut butter, melted

2. 1/2 tsp milk of choice
3. pinch cinnamon

For the microwave option

1. Grease a microwave safe bowl with cooking spray and add the protein powder, baking powder, coconut
flour, cinnamon, sweetener of choice and mix well.
2. Add the egg/whites and mix into the dry mixture. Add the milk of choice and vanilla extract- If batter is
too crumbly, continue adding milk of choice until a very thick batter is formed. granulated sweetener of
 choice and extra cinnamon and swirl over the top. Microwave for 60 seconds, or until just cooked in the
centre. Top with glaze and enjoy!

For the oven option

1. Follow as above, but bake in the oven at 350 Farenheit for 8-15 minutes, depending on consistency
desired- Mug cake is cooked once a toothpick comes out 'just' clean from the center.

Notes

1. * Adjust according to taste- If protein powder is sweetened, feel free to omit completely.

Healthy 1 Minute Single Serve Banana Bread

Serves 1

Ingredients

1. 1/2 medium overripe banana, mashed very well

2. 1 T coconut flour (can sub for almond flour)*
3. 1 T nut butter of choice (I used cashew butter because it's so mild tasting)
4. 2-3 T dairy free milk of choice**
5. Dairy free chocolate chips (optional)

For the microwave version

1. In a small mixing bowl, combine your mashed banana and coconut flour and mix very well. Add your nut
butter of choice and mix into it- It should be a VERY thick batter.
2. Using a tablespoon at a time, add dairy free milk of choice until you reach a thick and creamy
consistency. Stir through the chocolate chips is desired.
3. Transfer to a mug or microwave safe cereal bowl and cook for 1 minute, or until desired texture is
achieved (this varies microwave to microwave).

For the oven version

1. Preheat the oven to 350 Fahrenheit and coat an oven safe ramekin with oil and set aside.
2. Do as above but transfer to the greased ramekin and bake for 10-12 minutes, or until desired consistency
is achieved.

Notes

1. * I prefer the coconut flour over the almond flour- The texture was more 'cake' like which I preferred.
2. ** Depending on the flour you use and the consistency you want, adjust accordingly.

Healthy 1 Minute Classic Coffee Cake

Serves 1
For the classic coffee cake

1. 1 1/2 T coconut flour (can sub for all almond flour)

2. 1 T almond flour
3. 1/2 tsp baking powder
4. 1-2 T granulated sweetener of choice (adjust to desired sweetness)
5. Pinch cinnamon
6. Pinch nutmeg
7. 1/2 tsp almond extract
8. 1 large egg white (for a vegan version, use 1 flax egg)*
9. 1 T- 1/4 cup dairy free milk of choice**

For the optional streusel topping

1. 1 T almond flour
2. pinch cinnamon
3. 1 T coconut palm sugar
4. 1 T almond butter
5. dairy free milk

For the microwave version

1. In a small bowl, combine the dry ingredients and mix well.

2. In a separate small bowl, combine the almond extract, dairy free milk and the egg white (or flax egg) and
whisk lightly. Add the mixture to the dry mixture and mix until just combined.
3. If using the streusel topping, in a small bowl, combine the almond flour with the cinnamon and palm
sugar and mix well. Add the almond butter and mix well until a thick, crumbly mixture is produced. Add
a dash of dairy free milk if desired.
4. Grease a large mug or deep bowl (I used a cereal bowl) generously and pour the batter in it and
microwave for 50 seconds-2 minutes (Depending on brand and wattage).
5. Remove from bowl, top with steusel and enjoy!

For the oven version

1. Preheat the oven to 180 degrees celsius. Grease a large ramekin with oil and set aside.
2. Follow directions as above and once ready, bake in the oven for 10-12 minutes, until a toothpick comes
out clean.

Notes

1. * You can use the whole egg but it will be slightly more flat
2. ** You may need more depending on what flour you use

Healthy 1 Minute Apple Cinnamon Muffin

Serves 1

Ingredients
 1. 1 T coconut flour
2. 1 T almond flour
3. 1 T oat flour (omit for paleo version)*
4. 2 T granulated sweetener of choice (adjust to taste)
5. 1/2 tsp baking powder
6. Pinch cinnamon
7. 1 large egg white (can sub for 1 large egg or 1 flax egg)
8. 2 T unsweetened applesauce
9. 1 T + dairy free milk of choice**
10. Cinnamon for dusting
11. Coconut palm sugar, for dusting

For the microwave version

1. In a small mixing bowl, combine the flours, sweetener, cinnamon and baking powder in mix well.
2. Add in your egg white, unsweetened applesauce, dairy free milk and mix until fully incorporated.
3. Microwave for 50 seconds (or up to 2 minutes, depending on your microwave) and remove. Sprinkle with
extra cinnamon and coconut palm sugar, if desired. Enjoy immediately.

For the oven version

1. Pour batter into an oven safe dish and bake at 350 for 12 minutes, or until a toothpick comes out clean.

Notes

1. * If you omit the oat flour for almond, you'll need a dash more dairy free milk.
2. ** Depending on the starch you use and the brand of coconut flour, you will most likely need more than 1
tablespoon- Adjust accordingly.

Healthy 1 Minute Chocolate Raspberry Brownie

Serves 1

Ingredients

1. 2 T coconut flour
2. 1 T granulated sweetener of choice
3. 1/2 T cocoa powder
4. 1/2 tsp baking powder
5. 1 T unsweetened applesauce
6. 1 T smooth almond butter (can sub for any nut or seed butter of choice)
7. 2-3 T milk of choice*
8. 1/2 tsp vanilla extract
9. 1 large egg white (or 1 flax egg for vegan option)**
10. 1-2 T frozen raspberries
11. 1-2 tsp chocolate chips of choice (optional)

Microwave option
 1. Grease a microwave safe bowl or mug and set aside.
2. In a small mixing bowl, combine all your dry ingredients and set aside.
3. Add your wet ingredients, minus the raspberries and mix until a thick, smooth batter remains. If it's too
thick, add an extra tablespoon of milk to compensate. Stir through your raspberries and top with the
optional chocolate chips.
4. Microwave for 50 seconds-2 minutes, depending on your microwave. For an undercooked, gooey
brownie, remove around the 50 second mark.

Oven option

1. Follow as above, but bake in a pre-heated 350 degrees Fahrenheit oven for 10-12 minutes, or until just
cooked in the centre.

Notes

1. * You may need more depending on the brand of coconut flour you use.
2. ** You can omit the flax egg and increase the milk a tad- It won't be as fluffy, but more moist and gooey.

Healthy 1 Minute Blueberry Muffin

Serves 1

Ingredients

1. 1 T coconut flour
2. 1 T almond flour
3. 1 T oat flour (omit for paleo version)*
4. 2 T granulated sweetener of choice (adjust to taste)
5. 1/2 tsp baking powder
6. Pinch cinnamon
7. 1 large egg (can sub for 1 large egg white or 1 flax egg)
8. 1 T mashed banana/pumpkin/mashed starch (can sub for 1 T coconut oil OR ghee)
9. 1 T + dairy free milk of choice**
10. 2-3 T frozen blueberries

For the microwave version

1. In a small mixing bowl, combine the flours, sweetener, cinnamon and baking powder in mix well.
2. Add in your egg, mashed banana, dairy free milk and mix until fully incorporated. Fold in the blueberries
and ensure there are a few remaining at the top.
3. Microwave for 50 seconds (or up to 2 minutes, depending on your microwave) and remove. Enjoy
immediately.

For the oven version

1. Pour batter into an oven safe dish and bake at 350 for 12 minutes, or until a toothpick comes out clean.
Notes

1. * If you omit the oat flour for almond, you'll need a dash more dairy free milk.
2. ** Depending on the starch you use and the brand of coconut flour, you will most likely need more than 1
tablespoon- Adjust accordingly.