URBAN HEALTH METHOD

1 Tom Yum Soup

1 Tbsp coconut oil (if avoiding oil, sub twice the amount in water)

1 stalk lemongrass, cut in half then halved lengthwise (optional // you can tie up with food-grade twine so it can be easily removed before serving)

1/2 medium yellow onion (thinly sliced)

1½ Tbsp fresh minced ginger

2 Thai red chili peppers (or 1 serrano pepper // minced)

1½ cups thinly sliced shiitake mushrooms

4 cloves garlic (minced)

3 Tbsp green curry paste (or store-bought — we like Thai Kitchen brand)

6 cups vegetable broth (or store-bought — we like Imagine brand)

1/2 cup light coconut milk

2 medium limes (peeled and juiced // ~ 1/4 cup lime juice as recipe is written)

1 15-oz can diced tomatoes (drained)

2-3 Tbsp coconut aminos (or sub tamari, but start with less as it's saltier)

1-2 Tbsp coconut sugar (or maple syrup)

FOR SERVING optional

Zucchini noodles, kelp noodles, or rice noodles

Baked Peanut Tofu

Sriracha or Chili Garlic Sauce

Fresh Cilantro

Instructions

Heat a large pot or dutch oven over medium heat. Once hot, add oil or water.

Add lemongrass (optional) and onion and sauté for 5 minutes, stirring occasionally. The onions should become translucent and soft and slightly browned.

Add fresh ginger, chili peppers, shiitake mushrooms, garlic, and curry paste (which is added to substitute for fresh kaffir lime leaf and lemongrass) and stir. Sauté for 4-5 minutes, stirring occasionally.

Add vegetable broth, coconut milk, a few slices of lime peel, diced (drained) tomatoes, coconut aminos, and coconut sugar and stir to combine. Bring back to a boil, then reduce heat to a simmer, cover, and cook for 10-15 minutes.

Add the lime juice and stir. Simmer for a few more minutes. Then taste and adjust flavor as needed, adding more lime for acidity, coconut sugar for sweetness, coconut aminos (or salt) for saltiness / depth of flavor, or coconut milk for creaminess.

Optional: Remove lemongrass and lime peel before serving using a slotted spoon or fork (or just eat around it).

Serve as is, or over zucchini noodles, kelp noodles, or cooked rice noodles. You could also serve it over white rice or brown rice. Garnish with fresh cilantro for a pop of color (optional).

Store leftovers covered in the refrigerator up to 4-5 days, or in the freezer up to 1 month. Reheat on the stovetop, covered, until warmed through.

2 Avocado Salsa

Prep Time 10 mins
Total Time 10 mins

Course: Lunch, Lunch boxes, Snacks, Vegetables Diet: Dairy Free, Gluten Free, Grain free, Keto, LCHF, Low Carb, No Sugars, Paleo, Wheat FreeKeyword: Keto avocado guacamole 

Servings: 8

Total Carbs: 12g
Fibre: 7g

Ingredients

Metric - Cups/Ounces

4 avocados depending on size

1 lemon

1 fresh chilli diced finely

1 red onion diced finely

2 tomatoes diced finely

Instructions

Skin and dice the avocados.

Place in a mixing bowl with the finely diced red onion, diced tomato, juice of 1 lemon and as much fresh red chilli as you like.

Mix gently so the chunks of avocado remain.
 

3 Moussaka

Ingredients

For the eggplant layer

2 eggplants, sliced thinly

1/2 tablespoon salt

2 tablespoons olive oil

For the tomato sauce

70 gram (2.5 oz) dry tvp granulate (replace with finely chopped mixed nuts for a paleo version)

1 tablespoon soy sauce

1 tablespoon olive oil

1 red or yellow pepper, diced small

1 400 g (14 oz) canned diced tomatoes

4-5 cloves garlic, minced

1/4 teaspoon freshly ground pepper

1/4 teaspoon nutmeg

For the almond cream

1/2 cup skinned almonds, soaked for several hours

1 teaspoon vinegar

1 small garlic clove

1/8 teaspoon freshly ground pepper

1/8 teaspoon salt

1/2 cup water

Instructions

The eggplant layer

Cut the eggplant into 1/2 cm (1/4 inch) thick lengthwise slices. Sprinkle the eggplant slices liberally with salt and put them in a colander. Let them sit for half an hour or more so the salt can draw the moisture out of the eggplant. Rinse the eggplant under the tap to remove the salt. Make a pile of rinsed eggplant slices and squeeze them gently to remove excess water.

Preheat the oven to 200 degrees C or 400 F. Cover a large baking tray with parchment paper and put the eggplant slices on it. Brush or rub the olive oil onto the eggplant (silicone cooking brushes are great here).

Put the tray into the oven and bake the eggplant for about 10 minutes until it's golden brown. Let the eggplant cool. In the mean time you can make the tomato sauce and the almond cream.

(To conserve energy, you could prepare the tomato sauce and almond cream in advance so you can proceed right away with filling the casserole dish and doing the final baking step. That way you don't have to preheat the oven twice or leave it on for a long time while you are preparing the sauces. Just be careful not to burn your fingers on the hot eggplant if you use it straight out of the oven.)

Make the red sauce

Put the tvp granulate and the soy sauce into a small pot and add water until tvp is just covered. Bring it to a boil, cover with a lid and cook for about five minutes until the tvp is soft and the water has been absorbed. Remove the lid for the last minute or so to evaporate excess water.

Preheat the oil in a larger pot and sauté the pepper and reconstituted tvp. Add the other ingredients and bring the mixture to a boil. Turn down the heat a little and let the sauce simmer for about 10 minutes.

Make the almond cream

Put all the ingredients for the almond cream into the bowl of you food processor or high speed blender and puree into a smooth sauce. Depending on the strength of your machine, this may take a few minutes.

Assemble!

Take a smallish casserole dish and fill it with layers of tomato sauce and eggplant. Finish with tomato sauce and top it off with a layer of almond cream. Put the casserole into the oven and bake for 25 to 30 minutes at 200 C/400 F.

Nutritional info
One serving (1/3 of this recipe) has about 480 kcal, 26 g fat (3 g saturated), 26 g net carbohydrate, 20 g fiber and 22 g protein.
 

4 Protein Bars

Ingredients

For the vegan gluten-free version

4 cups Brown Rice Cereal

1 cup smooth peanut butter can sub for any nut or seed butter of choice

1 cup sticky sweetener of choice * See notes

2 scoops protein powder of choice

2 cups dairy free chocolate chips

For the keto sugar-free version

3/4 cup coconut flour

2 cups smooth almond butter Can use any nut or seed butter of choice

1/2 cup monk fruit sweetened maple syrup ** See notes

1/2 cup whole roasted nuts or seeds of choice

2 cups stevia sweetened chocolate chips

Instructions

Line an 8 x 8-inch pan or 8 x 10-inch pan with parchment paper and set aside.

In a microwave-safe bowl or stovetop, combine your nut butter with syrup and mix until combined. Add your dry ingredients and mix very well, ensuring it is all fully incorporated.

Transfer the mixture to the lined pan and press firmly in place. Refrigerate until firm. Once firm, use a sharp, slightly wet knife, and cut into 20 bars.

Melt your chocolate chips and moving quickly, use two forks to dip each bar in the melted chocolate, ensuring each one is evenly coated. Repeat until all bars are covered in chocolate and refrigerate until firm.

Notes
* pure maple syrup, agave and honey (not strictly vegan) are all fantastic 100% refined sugar free syrups. Brown rice syrup works well too, especially due to its stickier texture.
** If you don't follow a strict keto diet, any refined sugar free sticky sweetener (maple syrup, agave etc) work.

Homemade Low Carb Crunch Protein Bars (Keto, Vegan, Paleo) can keep at room temperature, in a sealed container, for up to 2 weeks.

Nutrition
Serving: 1Bar | Calories: 137kcal | Carbohydrates: 5g | Protein: 9g | Fat: 10g | Fiber: 3g | Vitamin A: 1% | Vitamin C: 3% | Calcium: 2% | Iron: 2%
 

5 Coconut flour flatbread

Coconut flour flatbread Ketogenic flatbread perfect as a side to curries or a low carb tortillas wraps. 100% Vegan + eggless + gluten free soft breads.

PREP TIME: 10 MINS

COOK TIME: 5 MINS

TOTAL TIME: 15 MINS

AUTHOR: CARINE

6 FLATBREADS

INGREDIENTS

2 tablespoons psyllium husk (9g)

1/2 cup coconut flour fine, fresh, no lumps (60g)

1 cup lukewarm water (240ml)

1 tablespoon olive oil (15ml)

1/4 teaspoons baking soda

1/4 teaspoons salt - optional

COOKING

1 teaspoon olive oil to rub/oil the non stick pan

INSTRUCTIONS

MAKE THE DOUGH

In a medium mixing bowl, combine the psyllium husk and coconut flour (if lumps are in your flour use a fork to smash them BEFORE measuring the flour, amount must be precise).

Add in the lukewarm water (I used tap water about 40C/bath temperature), olive oil, and baking soda. Give a good stir with a spatula, then use your hands to knead the dough. Add salt now if you want. I never add the salt in contact with baking soda to avoid deactivating the leaving agent.

Knead for 1 minute. The dough is moist and it gets softer and slightly dryer as you go. It should come together easily to form a dough as on my picture. If not, too sticky, add more husk, 1/2 teaspoon at a time, knead for 30 sec and see how it goes. The dough will always be a bit moist but it shouldn't stick to your hands at all. It must come together as a dough.

Set aside 10 minute in the mixing bowl.

Now the dough must be soft, elastic and hold well together, it is ready to roll.

ROLL/ SHAPE THE FLATBREAD

Cut the dough into 4 even pieces, roll each pieces into a small ball.

Place one of the dough ball between two pieces of parchment paper, press the ball with your hand palm to stick it well to the paper and start rolling with a rolling pin as thin as you like a bread. My breads are 20 cm diameter (8 inches) and I made 6 flatbread with this recipe.

Un peel the first layer of parchment paper from your flatbread. Use a lid to cut out round flatbread. Keep the outside dough to reform a ball and roll more flatbread - that is how I make 2 extra flatbread from the 4 balls above!

COOK IN NON STICK PAN

Warm a non stick tefal crepe/ pancake pan under medium/high heat- or use any non stick pan of your choice, the one you would use for your pancakes.

Add one teaspoon of olive oil or vegetable oil of your choice onto a piece of absorbent paper. Rub the surface of the pan to make sure it is slightly oiled. Don't leave any drops of oil or the bread will fry!

Flip over the flatbread on the hot pan and peel off carefully the last piece of parchment paper.

Cook for 2-3 minutes on the first side, flip over using a spatula and cook for 1-2 more minute on the other side.

Cool down the flatbread on a plate and use as a sandwich wrap later or enjoy hot as a side dish. I recommend a drizzle of olive oil, crushed garlic and herbs before serving ! (optional but delish!)

Repeat the rolling, cooking for the next 3 flatbread. Make sure you rub the oiled absorbent paper onto the saucepan each time to avoid the bread to stick to the pan.

Store in the pantry in an airtight box or on a plate covered with plastic wrap to keep them soft, for up to 3 days.

Rewarm in the same pan or if you want to give them a little crisp rewarm in the hot oven on a baking sheet for 1-2 minutes at 150C.

Blue color ? Some psyllium husk bran turns out blue or purple when cooked. Mine doesn't (see here) try different brand to find out the one that is right for you. If your wraps turns out blue or purple, you can still eat the wraps, the color is a natural reaction from the husk, that is all. It doesn't change the flavor or properties of the recipe.

Recipe size: I made 6 flatbread with this recipe - I reused the border of the 4 fltbread cut into round shape to reform 2 extra flatbread. Feel free to double up the recipe to make more flatbread!

Storage: store in the pantry up to 3 days onto a plate covered with plastic wrap to keep them soft or in the fridge up to 5 days.

Rewarm tips: they are softer when cold and stored few days. i rewarm mine in the pan or in hot oven or if I make a sandwich wrap, in a toaster press.

Freeze: you can freeze them as you will freeze regular flatbread. Rewarm in the oven or in a sandwich toaster to give them a little crisp

Net carbs is carbs minus fibre, 2.6 g net carbs per flatbread in this recipe

6 low carb mexican cauliflower rice

Prep Time: 15 minutes 

Cook Time: 15 minutes

Yield: 3 people 1x

Category: Side Dish

Cuisine: mexican

DESCRIPTION

Low Carb Mexican Cauliflower Rice is a healthy, paleo friendly, keto friendly, vegan side dish recipe that is bursting with mexican flavours and ready in 30 minutes!

INGREDIENTS

3 cups Cauliflower Florets (stems removed and washed)

1 tablespoon olive oil

1 small onion (finely chopped)

3–4 Garlic Cloves (minced)

1 jalapeno (finely chopped)

2 medium Tomatoes (finely chopped)

3/4 cup diced Bell Peppers

1 teaspoon Cumin Powder

1/2 teaspoon Paprika Powder (or red chilli powder)

1 tablespoon chopped Coriander (or Cilantro)

Salt to taste

More cilantro, sliced avocados, jalapenos, lime juice etc for topping

INSTRUCTIONS

Add cauliflower florets to a food processor or chopper and pulse till the cauliflower resembles small bits (like rice). Make sure not to go all the way or it can turn mushy. See picture for reference.

Heat oil in a pan and add onions, garlic and jalapenos. Stir fry for a few minutes till the onion is translucent and the garlic is fragrant.

Add tomatoes, cumin powder, paprika powder and salt to the pan. Cook the tomatoes for a few minutes till they soften. Add the diced bell peppers and cauliflower rice to the pan and mix well. Stir fry the cauliflower for 3-4 minutes till it’s tender.

Top with your favourite topping and serve hot.

NOTES

We like our food spicy, but if you don’t, feel free to de-seed the jalapeno

Cauliflower rice is best served immediately. Stored cauliflower rice can taste a bit weird and can turn smelly. And it only takes 15 minutes to put together anyway!

Our favourite toppings are sour cream, cilantro, avocados and sometimes fried tortilla chips
 

 

7 Mac and Cheese 

Vegan and paleo, this creamy low-carb mac and cheese is so good, you won't miss the mac ... or the cheese!

Prep Time    5 minutes

Cook Time    20 minutes

Servings 2 servings

INGREDIENTS

1 tbsp coconut oil

1/4 cup almond meal

1/4  tsp garlic salt

1/4 tsp fresh-ground pepper

1 head cauliflower (I used golden cauliflower, but any will do)

1 (4 oz) jar baby food carrots

1 (15 oz) can coconut milk

1 tbsp tahini (or 2 Tbsp cashew butter)

1 tbsp olive oil (for extra creaminess, optional)

1 1/2 tsp onion powder

3/4 tsp ground mustard

1/2 tsp (each) sea salt and pepper

1 tbsp fresh chopped parsley (optional)

The Best Low Carb Mac and Cheese (Paleo, Vegan)

INSTRUCTIONS

In a large deep-sided pan, melt coconut oil over medium-high heat.

Add almond meal, garlic salt, and pepper. Cook just until the almond meal begins to taste. Transfer to a small bowl, set aside.

Cut cauliflower into 1/2-inch pieces, then into 1/2-inch strips, to create "macaroni-shaped" rectangle pieces (many of the florets will crumble, which is normal).

Place cauliflower in a pan. Add carrots, coconut milk, tahini, olive oil, onion powder, ground mustard, salt and pepper. Cover and cook 10 minutes, until boiling.

Remove the lid and cook until sauce begins to thicken and cauliflower is very tender. Sprinkle with almond meal "breadcrumbs" and parsley.

Enjoy!
 

8 Paleo Instant Pot Saag

Get a taste of your favorite Indian food at home with this easy and delicious Paleo Instant Pot Saag. It's ready in under 30 minutes!

Course: Main Course, Side Dish

Cuisine: Indian

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Servings: 8 servings

Calories: 124kcal

Ingredients

2 tbsp ghee or coconut oil for vegan

6 garlic cloves minced

1 inch fresh ginger minced

1 serrano or jalapeño pepper chopped (optional)

1 medium onion chopped

4 tsp garam masala

4 tsp cumin

2 tsp turmeric

2 tsp sea salt plus more to taste

1/2 tsp cayenne pepper optional

1 14-oz can of coconut cream

2 lbs frozen spinach 2 16-packs

2 tbsp apple cider vinegar

Instructions

Heat the Instant Pot to "Saute" and add ghee.

Once the Instant Pot signals that it's "hot," add in garlic, ginger, serrano or jalapeño pepper, and onion.

Stir cooking for 5 minutes until fragrant.

Add in the garam masala, cumin, turmeric, sea salt, cayenne (if using), and coconut cream, and stir together.

Hit "cancel" to turn off the Instant Pot.

Add in frozen spinach and stir.

Close the lid, make sure the pressure valve is set to "Sealing," then set it to Manual on high pressure for 15 minutes.

Quick pressure release once it beeps to a finish.

Use an immersion blender to blend everything together, or transfer to a regular blender to puree together. I like to leave mine a bit lumpy.

Stir in apple cider vinegar. Taste and add more salt, if needed.

Serve over cooked chicken and/or cauliflower rice.

Nutrition Facts

Paleo Instant Pot Saag (Whole30, Keto, Vegan Optional)

Amount Per Serving    (1 serving)

Calories 124 Calories from Fat 72

% Daily Value*

Total Fat 8g 12%

Saturated Fat 6g 30%

Cholesterol 9mg 3%

Sodium 672mg 28%

Potassium 458mg 13%

Total Carbohydrates 8g 3%

Dietary Fiber 4g 16%

Sugars 1g

Protein 4g 8%

Vitamin A 267.5%

Vitamin C 12.9%

Calcium 16.3%

Iron 17.2%

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

 

9 Baked Sweet Potato Chips with Kale Pesto (+ Low Carb Keto Chips)

DIRECTIONS:

Preheat the oven to 350°F (175?C).

Wash the sweet potatoes well and rub them dry.

Using a mandolin, vegetable peeler or sharp knife, slice the sweet potatoes as uniformly thin as possible.

Place the sweet potato slices on several large oven trays. Make sure they don’t overlap each other or they won’t get crispy. Toss them with melted coconut oil and sprinkle with Herbes de Provence and sea salt.

Bake for 20-30 minutes and flip them half way through. Make sure they don’t burn.

In the meantime, prepare the kale pesto. Mix basil, kale, pine nuts, olive oil, lemon juice and sea salt in a food processor fitted with an S-blade. You could also add one to two spoonfuls of MCT oil to feel satisfied even longer. Process until smooth. If you wish, add a spoonful of Shiro miso and/or nutritional yeast to boost the flavor.

When the sweet potato chips are done, remove from the oven and serve immediately. The fresher they are, the crispier.
 

10 Coconut Milk Strawberry Smoothie

A low carb coconut milk strawberry smoothie that’s so quick to make. It’s made with only four low carb ingredients and takes less than 2 minutes to prepare.

Prep Time 2 minutes
Total Time 2 minutes
Servings 2 servings
Calories 397kcal

Ingredients

1 cup strawberries frozen

1 cup unsweetened coconut milk

2 tablespoons smooth almond butter

2 packets stevia optional

 

Instructions

Add all ingredients to blender.

Blend until smooth.

Pour into glass and enjoy!

Notes

Makes 2 servings at 10g net carbs each (reduce strawberries or use coconut milk beverage to lower carb count)
 

11 Olive Oil and Balsamic Vinegar Salad Dressing

Prep Time 2 minutes
Total Time 2 minutes
Servings 8 people
Calories 171kcal

Ingredients

1/3 cup balsamic vinegar

2 cloves garlic minced.

1 1/2 teaspoon black pepper

1 1/2 teaspoon salt

1 tablespoon dijon mustard

2/3 cup olive oil

Instructions

Add balsamic vinegar to a jar with lid.

Add garlic, pepper, and salt.

Put lid on mason jar and shake to mix dressing.

Place Dijon in next and shake again to mix.

Lastly add the olive oil.

Allow to sit for around an hour

 

12 Dairy Free Coconut Chocolate Fudge

A delicious dairy free coconut chocolate fudge made with coconut oil and almond or coconut milk. This low carb chocolate fudge makes a tasty fat bomb snack.

Prep Time 5 minutes
Total Time 5 minutes
Servings 16 squares
Calories 77kcal

Ingredients

1/2 cup unsweetened cocoa powder

1/2 cup coconut oil softened

1/3 cup unsweetened flaked coconut

1/4 cup unsweetened almond milk or coconut milk

1/4 cup low carb sugar substitute powdered (or other powdered sugar replacement)

1 teaspoon vanilla extract

 

Instructions

Combine all ingredients in food processor or small blender like NutriBullet.

Process until all ingredients have been well blended.

Spread out into a small square or rectangular container lined with parchment paper.

Refrigerate until fudge is hardened.

Remove fudge from container and cut into squares.

Makes 16 small squares0.8g net carbs, 1.7g erythritol

 

13 Roasted Garlic Babaganoush

gluten free, grain free, paleo, vegan, sugar free, low carb

14 Miso Soup

INGREDIENTS

1 large eggplant, about 1 lb

1 head garlic, outer layers peeled and top sliced off

2 Tablespoons tahini, or extra virgin olive oil

1 teaspoon coarse salt, or to taste

1-2 Tablespoons fresh lemon juice, to taste

Extra virgin olive oil, , for garnish

INSTRUCTIONS

Preheat the oven to 350F. Lightly grease a baking sheet or line with a nonstick pad or piece of parchment.

Wash the eggplant. Slice off the ends, then slice it in half lengthwise.

Place the eggplant halves open side down (skin side up) on the baking pan, at least 1" apart. Also place the garlic bulb, cut side up, on the pan.

Roast for 60 minutes until soft and tender.

Allow to cool, then roughly chop each half into 4-6 pieces. (see note)

Place the pieces in the bowl of a food processor fitted with the "s" blade and pulse several times to chop the eggplant.

Add the cloves of the roasted garlic (see note) and the olive oil, salt, and lemon juice and puree until smooth, or desired consistency.

Serve immediately.

NOTES
If you'd like a very smooth babaganoush, make sure you scoop the seeds out and separate the innards from the skin (discard the seeds and the skin) before blending. Personally, I prefer a chunkier dip, and I think that's more authentic - plus I'm lazy - so I throw the whole thing, skin, seeds and all, into the food processor.

The easiest way to get the garlic out of its husk is to squeeze gently from the bottom like a tube of toothpaste; if that doesn't work, use a butter knife to pull it each clove out of its little shell. Don't worry if a bit of the husk gets into the food processor.

If you'd like your babaganoush to be a little bit sweeter, add 1-2 large tomatoes (washed, hulled and sliced in half) to the roasting pan, and throw them into the food processor with the eggplant. Keep an eye on them, though, as they may need less time in the oven than the eggplant, depending on their size.

If you'd like your babaganoush to be a little creamier, add 2-4 Tablespoons tahini (sesame paste) with the ingredients in step 7.

Leftovers keep well in an airtight container in the refrigerator for up to 5 days, or in the freezer for up to 3 months.

Yield: About 2 1/2 cups

Ingredients: makes 2 large servings

4 cups water

3 Tbsp light yellow miso + enough warm water to form paste

2 cloves garlic, minced

1/2 cup green onions, chopped

1/2 cup kale, chopped

Method:

1. Bring 4 cups water to a low simmer in sauce pan.

2. In a separate bowl, combine miso with warm water and whisk until it is a smooth consistency.

3. Add miso mixture to sauce pan, and stir.

4. Add garlic, green onions, and kale to sauce pan, and cook for 5 minutes.