keto – Living Intuitively

Food

Vegan Blueberry Crumb Bars

July 21, 2021by Kayla ChristineLeave a Comment

If you know me, you know I have blueberries in my fridge year round. They are literally my go to snack, and one of my favorite fruits to bake with.

These blueberry crumb bars are the right amount of sweet and totally addicting. Easy to make, gluten free and vegan for the win!

Ingredients

for the filling:

2 cups fresh blueberries

1 tablespoon tapioca startch

1 tablespoon lemon juice

1/2 teaspoon cinnamon

3 tablespoons coconut sugar

for the crust and crumble:

1/4 cup cashew butter

3 tablespoon vegan butter, melted, linked here

2 tablespoons monk fruit maple syrup, linked here

1/4 cup coconut sugar

1 teaspoon lemon juice

1 teaspoon vanilla extract

1 2/3 cup oat flour or almond flour

1/3 cup coconut flour

1/4 teaspoon salt

1/2 teaspoon cinnamon

1/2 teaspoon baking soda

Step 1

Make the filling – place all filling ingredients in a sauce pan over medium heat, stirring to combine. Bring to a boil, then simmer until thickened, stirring to avoid burning. Remove from heat and refrigerate until ready to use.

Step 2

Preheat oven to 350 degrees and line a 8×8 baking dish with parchment paper and baking spray.

Step 3

Combine the dry ingredients, except sugar, whisk to combine and set aside.

Step 4

In a separate bowl, whisk together the wet ingredients, including the sugar. Stir the dry into the wet until a crumbly dough forms.

Step 5

Press 2/3 of the dough into bottom of the pan to form the crust. Chill remaining dough in the fridge while crust pre-bakes. Bake for 10 min.

Step 6

Top bottom crust with blueberry mixture. Take the remaining chilled dough and crumble over the filling evenly.

Step 7

Return to oven for 20-25 minutes, until the top is golden brown. Let cool and then serve! Keep any left over bars in the refrigerator.

Food

One Pan Chicken Fajitas w/ Cilantro Lime Crema (Keto, Gluten & Dairy Free)

May 4, 2021by Kayla ChristineLeave a Comment

One pan = key to quick and delicious weeknight dinners! If you’re like me and want to put minimal effort but still make something that is healthy, these are a MUST TRY. They are also perfect for meal prepping too!

The cilantro lime crema isn’t a must if you’re on a time crunch, but I can guarantee you won’t regret the few extra minutes spent to throw it together. Happy Taco Tuesday friends!

Ingredients:

For the fajitas

1.5 lbs chicken breast, sliced

2 bell peppers, sliced

1/2 yellow onion, sliced

1 lime squeeze

1 packet Siete Taco Seasoning, linked here

1/4 cup chicken bone broth

2 tablespoons olive oil

Jicama Wraps, for a low carb option (or your choice of tortilla)

optional toppings: salsa, guacamole or avocado, and vegan shredded cheese

For the Cilantro Lime Crema

1 cup cashews, soaked & drained

1/2 cup water

1/4 cup lime juice

1/2 cup fresh cilantro

2 garlic cloves

1/2 teaspoon salt

1/4 teaspoon onion powder

2 tablespoons plain coconut milk yogurt

Step 1

Preheat oven to 400F degrees, and line a sheet pan with foil or parchment paper. Place cashews in a bowl covered in warm water. Set both aside.

Step 2

Spread the sliced chicken and veggies evenly in prepared pan. Coat in olive oil, bone broth, and lime squeeze, and stir. Add the taco seasoning, stirring to combine. Place in oven for 20-25 minutes until chicken is cooked through.

Step 3

While the chicken is cooking, prepare the cilantro lime crema. Drain the cashews, add to a blender or food processor, followed by remaining ingredients. Blend all until smooth.

Step 4

Prepare your tacos with whatever toppings you’d like and enjoy!

Food

Teriyaki Chicken Meatballs

April 19, 2021by Kayla ChristineLeave a Comment

One of my favorite things to meal prep for myself for the week are any kind of meatball – not only do they come together in one bowl (yay for less mess!) but they also can be easily kept in your freezer to have on hand for those days that just seem to fly by.

The flavor on these are just…WOW. I paired mine with cauliflower rice, but you can also pair it with some sautéed veggies in the left over teriyaki sauce, or serve with both!

Ingredients

to make the meatballs:

1 lb ground chicken

1 egg

1/2 cup almond flour or gluten free bread crumbs

3 garlic cloves, minced

1/2 tablespoon fresh ground ginger

2 tablespoons green onion, chopped finely

1 tablespoon gluten free soy sauce

2 teaspoons sriracha (optional)

1 teaspoon sea salt

1/2 teaspoon black pepper

to make the sauce:

1/3 cup gluten free soy sauce

2/3 cup water

3 tablespoons monk fruit maple syrup

1 teaspoon fresh ginger, minced

1 garlic clove, minced

1 tablespoon rice vinegar

1/4 teaspoon sesame oil

pinch sea salt

1 1/2 tablespoons arrowroot + 1 1/2 tablespoons water

to serve:

your choice of rice or veggies, sautéed in extra sauce

Step 1

Preheat oven to 400F and line pan with parchment paper.

Step 2

In medium sized bowl, combine all of the ingredients for the meatballs (I like to use my hands, but you can use a rubber spoon to combine as well).

Step 3

Form the mixture into balls, should make roughly 12. Place on prepared pan and bake for 20 – 25 minutes, until cooked through.

Step 4

While the meatballs are in the oven, make the sauce. In a small saucepan, over medium heat, combine all of the sauce ingredients except the arrowroot & water mixture. Whisk to combine.

Step 5

In a small bowl, combine the arrowroot & water. Pour this into the teriyaki sauce and whisk for 1-2 minutes, until the sauce thickens. Remove from heat and pour over meatballs. Enjoy!

Food

Roasted Sweet Potato Wedges

November 12, 2020February 22, 2021by Kayla ChristineLeave a Comment

If you aren’t the biggest fan of the sweetness of a sweet potato, think again! This simple seasoning blend adds the perfect balance to the crispy, caramelized exterior, making these the perfect side to pair with just about any dish.

I like to make my sweet potatoes into wedges that way I can pick them up and dip them into my favorite ketchup from Primal Kitchen.

Ingredients:

2 large sweet potatoes

1 tablespoon olive oil

1 teaspoon sea salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

1/4 teaspoon cumin

1/4 teaspoon paprika

1/4 teaspoon chili powder

1/8 teaspoon cinnamon

Step 1

Preheat your oven to 425, and line a baking sheet with parchment paper. Wash and dry your sweet potatoes (THIS PART IS VERY IMPORTANT, MAKE SURE THEY ARE VERY DRY OR YOU WILL HAVE MUSHY POTATOES).

Step 2

Slice the sweet potatoes into 1/2 inch thick wedges. Put in a large mixing bowl & toss the potatoe wedges in the olive oil. Add all of your seasoning and toss to coat all wedges. Spread onto prepared baking sheet, making sure none of the potatoes overlap each other.

Step 3

Place in preheated oven for 10-12 minutes, then take them out and flip them, place back in oven for another 10-12 minutes, repeat one more time or until desired crispiness (total time in oven is roughly 35 minutes).

Enjoy!

Recipe Note: If you want your sweet potatoes even more crispy, after total cook time, put your oven on its High Broil setting for 3 minutes on each side. Make sure to pay close attention so they don’t burn.

Food

Not Your Average Chocolate Chip Cookie

October 28, 2020February 22, 2021by Kayla ChristineLeave a Comment

Let’s be honest, is there really anything better than the smell of freshly baked chocolate chip cookies? I think not!

Not only are these as delicious as they make your home smell, they are also Gluten & Dairy Free. And did I mention, ridiculously easy to make as well?

Ingredients:

1 egg

1/4 cup tahini

1/4 cup liquid monk fruit sweetener

3/4 cup almond flour

1/3 cup creamy cashew butter

1/3 cup coconut oil, melted

1 teaspoon baking soda

1/4 teaspoon salt

1/4 cup dairy free chocolate chips

Step 1

With an electric mixer, on medium speed, mix together all ingredients EXCEPT the chocolate chips. Once the dough comes together, add in chocolate chips and slowly mix in (the dough should be a little sticky).

Step 2

Refrigerate for roughly 20 minutes. Meanwhile, preheat your oven to 375 degrees & line your cookie sheet with parchment paper.

Step 3

Using a 3/4 oz cookie scoop, scoop onto parchment lined baking sheet. Bake for 10 – 12 minutes, or until cookies are your desired texture.

Makes around 12 cookies

Food

Nut Butter Protein Bites

October 28, 2020February 22, 2021by Kayla ChristineLeave a Comment

Do you find yourself reaching for an overly processed protein bar when you’re on the go or when you just don’t have the time to make breakfast in the morning? Think again!

This is the perfect on the go breakfast or snack that will actually keep you feeling satisfied! Best of all, it’s only 6 ingredients & so easy to make.

Gluten and Dairy Free friendly, of course.

Ingredients:

2 cups nut butter of your choice (I use almond or peanut butter)

1/4 cup coconut flour

1/4 cup collagen protein powder (I use the Vital Proteins unflavored)

1/2 cup liquid monk fruit sweetener

1/4 cup cocoa nibs

1/4 teaspoon cinnamon

Step 1:

With an electric mixer, mix on medium speed all ingredients EXCEPT the cocoa nibs.

Step 2:

Once it starts to come together, on a low speed, add in the cocoa nibs.

Step 3:

Scoop out using a 3/4 oz cookie scoop, and you’re done!

Makes roughly 12 – 14 bites. Store in an airtight container in the refrigerator for up to 2 weeks.