kim-sukley

[kim-sukley]

A flavorful and nutritious Mediterranean-inspired quinoa bowl with fresh vegetables and feta cheese.

Ingredients: 1 cup quinoa. 2 cups water. 1 cup cucumber diced. 1 cup cherry tomatoes halved. 1/2 cup Kalamata olives sliced. 1/4 cup red onion finely chopped. 1/2 cup feta cheese crumbled. 2 tablespoons olive oil. 1 tablespoon lemon juice. 1 teaspoon dried oregano. Salt and pepper to taste.

Instructions: Use cold water to rinse the quinoa. In a saucepan, mix the quinoa with the water and heat it until it boils. Turn down the heat, cover, and let it simmer for 15 minutes, or until the water is gone. Cook the quinoa and put it in a large bowl. Add the cucumber, cherry tomatoes, olives, red onion, and feta cheese. Mix olive oil, lemon juice, dried oregano, salt, and pepper in a small bowl with a whisk. Add the dressing to the quinoa and toss it all together. You can serve it at room temperature or cold.

Prep Time: 15 minutes

Cook Time: 15 minutes

Dominic Benton

[kim-sukley]

[kim-sukley]

Indulge in a guilt-free chocolate treat with this keto chocolate fudge recipe. Made with coconut oil and unsweetened cocoa powder, it's rich, creamy, and low in carbs, perfect for satisfying your chocolate cravings while staying in ketosis.

Ingredients: 1 cup coconut oil. 1 cup unsweetened cocoa powder. 1/2 cup powdered erythritol. 1/2 teaspoon vanilla extract. Pinch of salt. Optional: chopped nuts or shredded coconut for topping.

Instructions: Line a small baking dish with parchment paper. In a microwave-safe bowl, melt the coconut oil until liquid. Stir in cocoa powder, powdered erythritol, vanilla extract, and salt until smooth. Pour the mixture into the prepared baking dish, spreading it evenly. Optional: Sprinkle chopped nuts or shredded coconut on top for extra texture. Refrigerate for at least 1 hour or until firm. Once set, cut into squares and serve.

Prep Time: 10 minutes

Cook Time: 60 minutes

Allison Brooks

[kim-sukley]

It's okay to treat yourself to a creamy chocolate mousse that is low in carbs, keto-friendly, and sugar-free. This is a great way to satisfy your sweet tooth while staying on track with your primal or ketogenic diet.

Ingredients: 1 cup heavy cream. 1/4 cup cocoa powder. 2 tbsp powdered erythritol. 1 tsp vanilla extract. Pinch of salt.

Instructions: Heavy cream, cocoa powder, powdered erythritol, vanilla extract, and a pinch of salt should all be mixed together in a bowl. Whip the mixture with a hand mixer until it forms stiff peaks. Put some of the mousse into bowls or glasses to serve. Put it in the fridge for at least 30 minutes before you serve it. If you want, you can decorate it before serving with grated dark chocolate or whipped cream.

Prep Time: 5 minutes

Cook Time: 0 minutes

Karla

[kim-sukley]

A hearty and healthy chicken potato soup that is cooked slowly in a crockpot until it is just right. This soup is not only tasty, but also good for you because it is full of vegetables and lean protein.

Ingredients: 1 lb boneless, skinless chicken breasts, diced. 4 cups potatoes, peeled and diced. 3 carrots, sliced. 1 onion, chopped. 3 cloves garlic, minced. 6 cups low-sodium chicken broth. 1 tsp dried thyme. 1 tsp dried rosemary. 1 tsp paprika. Salt and pepper to taste. 2 cups kale, chopped. 1 cup low-fat Greek yogurt.

Instructions: Put the chicken, potatoes, carrots, onion, garlic, and salt and pepper in the slow cooker. Salt and pepper should be added along with the chicken broth. Mix well. Put the lid on top and set the heat to low. Cook for 6 to 8 hours, or until the potatoes are soft and the chicken is crispy. After about 30 minutes, add the chopped kale and mix it in. Greek yogurt should be added right before serving to make it creamier. If you need to, change the seasonings and serve hot.

Prep Time: 20 minutes

Cook Time: 360 minutes

Caroline G

[kim-sukley]

Indulge in the sinful delight of Fry Bread Tacos, a fusion of crispy fry bread topped with savory refried beans, melted cheese, and fresh veggies. It's a deliciously unhealthy treat that will satisfy your cravings.

Ingredients: 2 cups all-purpose flour. 1 tablespoon baking powder. 1/2 teaspoon salt. 1 cup warm water. Vegetable oil for frying. 1 can 15 oz refried beans. 1 cup shredded cheddar cheese. 1 cup shredded lettuce. 1 cup diced tomatoes. 1/2 cup diced onions. 1/4 cup chopped fresh cilantro. Sour cream and salsa for topping.

Instructions: Mix the flour, baking powder, and salt together in a bowl. Add warm water gradually while mixing until a soft dough forms. After giving the dough a good kneading on a floured surface, set it aside to rest for fifteen minutes. Roll each portion of dough into a flat disc the size of a golf ball. For frying, heat up some vegetable oil in a pan over medium-high heat. Pat each dough disc dry with paper towels after frying until golden brown on both sides. Refried beans should be heated in a different pan. Cover the fry bread with beans, then add cheese, lettuce, tomatoes, onions, and cilantro on top. Top with dollops of salsa and sour cream. Serve right away and savor the decadent flavor!

Prep Time: 30 minutes

Cook Time: 20 minutes

John

[kim-sukley]

This is a tasty BBQ take on a classic pasta salad that will make any gathering taste like summer. The smoky barbecue sauce gives the dish a rich flavor that goes well with the fresh vegetables and tangy feta cheese.

Ingredients: 3 cups cooked pasta. 1 cup cherry tomatoes, halved. 1 cup corn kernels, cooked. 1/2 cup red onion, finely chopped. 1/2 cup black olives, sliced. 1/4 cup fresh parsley, chopped. 1/4 cup feta cheese, crumbled. 1/4 cup barbecue sauce. 2 tablespoons olive oil. Salt and pepper to taste.

Instructions: The cooked pasta, corn, red onion, black olives, parsley, and feta cheese should all be put in a large bowl together. Mix the barbecue sauce and olive oil together in a small bowl. Add the barbecue sauce to the pasta and toss it around until it's well covered. Add pepper and salt to taste. Put it in the fridge for at least an hour to let the flavors mix. Before you serve the salad, give it one last stir and top it with extra feta cheese and parsley.

Prep Time: 15 minutes

Cook Time: 10 minutes

Madison

[kim-sukley]

A hearty and comforting vegan potato soup made with herbs, carrots, celery, and soft potatoes.

Ingredients: 4 cups vegetable broth. 1 onion, diced. 2 cloves garlic, minced. 4 cups potatoes, peeled and diced. 1 cup carrots, diced. 1 cup celery, diced. 1 teaspoon dried thyme. 1 teaspoon dried rosemary. 1/2 teaspoon paprika. Salt and pepper to taste. 1 cup non-dairy milk. 2 tablespoons flour. 2 tablespoons nutritional yeast.

Instructions: In a large pot, saut onion and garlic until translucent. Add potatoes, carrots, celery, thyme, rosemary, paprika, salt, and pepper. Stir to combine. Pour in vegetable broth. Bring to a boil, then reduce heat and simmer until vegetables are tender, about 20 minutes. In a small bowl, whisk together non-dairy milk, flour, and nutritional yeast until smooth. Pour mixture into the soup and stir well. Cook for an additional 5 minutes, or until soup thickens slightly. Taste and adjust seasoning if necessary. Serve hot and enjoy!

Prep Time: 15 minutes

Cook Time: 30 minutes

Violet P

[kim-sukley]

With the crunch of pecans and the sweetness of toffee bits, these pumpkin bars are perfect for fall parties or any time you want a treat that fits the season.

Ingredients: 1 cup pumpkin puree. 1/2 cup melted butter. 1/2 cup brown sugar. 1 egg. 1 teaspoon vanilla extract. 1 cup all-purpose flour. 1 teaspoon pumpkin pie spice. 1/2 teaspoon baking powder. 1/4 teaspoon salt. 1/2 cup chopped pecans. 1/2 cup toffee bits.

Instructions: Preheat oven to 350F 175C. Grease a 9x9 inch baking dish. In a mixing bowl, combine pumpkin puree, melted butter, brown sugar, egg, and vanilla extract. Mix well. Add flour, pumpkin pie spice, baking powder, and salt to the pumpkin mixture. Stir until just combined. Fold in chopped pecans and toffee bits. Spread the batter evenly into the prepared baking dish. Bake in the preheated oven for 25-30 minutes, or until a toothpick inserted into the center comes out clean. Allow to cool before cutting into bars. Enjoy!

Prep Time: 15 minutes

Cook Time: 25 minutes

Tania Kline