Tag: dairy-free

Keto Chicken Lettuce Wraps

Keto chicken lettuce wraps are a delicious, low-carb dish that’s packed with flavor. Tender ground chicken is stir-fried with ginger, garlic, and sesame oil, then wrapped in crisp lettuce leaves. This meal is perfect for anyone following a keto or low-carb lifestyle, providing a refreshing yet filling option that’s easy to make.


Ingredients

  • 1 lb ground chicken
  • 2 tbsp sesame oil
  • 3 garlic cloves, minced
  • 1 tbsp fresh ginger, grated
  • 1/4 cup soy sauce (or tamari for gluten-free)
  • 1 tbsp rice vinegar
  • 1 tbsp sriracha (optional, for heat)
  • 1 tsp sesame seeds (optional, for garnish)
  • 8 large lettuce leaves (butter lettuce or romaine)
  • 2 green onions, sliced (for garnish)

Instructions

  1. Cook the chicken:
    In a large skillet, heat sesame oil over medium heat. Add the ground chicken and cook until browned, breaking it up into crumbles, about 6-8 minutes.
  2. Add aromatics:
    Stir in the garlic and ginger, cooking for an additional 1-2 minutes until fragrant.
  3. Add sauce:
    Pour in the soy sauce, rice vinegar, and sriracha (if using). Stir to combine and cook for another 2-3 minutes, allowing the sauce to thicken slightly.
  4. Assemble the wraps:
    Lay out the lettuce leaves on a serving plate. Spoon the chicken mixture into each leaf. Garnish with sesame seeds and sliced green onions.
  5. Serve:
    Serve immediately, allowing everyone to wrap the lettuce around the chicken mixture and enjoy.

Prep Time:

10 minutes

Cook Time:

15 minutes

Total Time:

25 minutes


Servings:

Serves 4


Nutritional Information (Per Serving)

  • Calories: 210 kcal
  • Protein: 25g
  • Fat: 12g
  • Saturated Fat: 3g
  • Carbohydrates: 5g
  • Fiber: 1g
  • Sugar: 1g
  • Sodium: 800mg

Additional Information:

Keto chicken lettuce wraps are a satisfying low-carb meal that fits perfectly into ketogenic, paleo, and low-carb diets. The crispness of the lettuce provides a fresh contrast to the savory chicken, making it a light but flavorful option. This dish is versatile and can be served as an appetizer, lunch, or dinner.

Diets:
This dish fits into the following dietary lifestyles:

  • Keto
  • Low-Carb
  • Paleo
  • Gluten-Free
  • Dairy-Free

Cuisine Type:
Asian-Inspired


Notes:

  • Lettuce variety: Butter lettuce works best for wraps due to its flexibility and large leaves, but romaine or iceberg can be used as well.
  • Adjust heat: If you prefer a milder flavor, you can omit the sriracha, or add extra for more spice.

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Creamy Tahini Chickpea Salad

Creamy tahini chickpea salad is a refreshing and flavorful dish made with protein-packed chickpeas, crisp vegetables, and a rich, nutty tahini dressing. This versatile salad can be enjoyed as a light main dish or a side, perfect for those seeking a healthy, Mediterranean-inspired meal. With minimal prep and no cooking required, it’s a convenient and delicious option for busy weeknights or a quick lunch


Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp sesame seeds (optional, for garnish)

For the Tahini Dressing:

  • 1/4 cup tahini
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 garlic clove, minced
  • 2 tbsp water (to thin the dressing)
  • Salt and pepper, to taste

Instructions

  1. Prepare the vegetables and chickpeas:
    In a large mixing bowl, combine the chickpeas, diced cucumber, cherry tomatoes, red onion, and chopped parsley.
  2. Make the tahini dressing:
    In a small bowl, whisk together the tahini, lemon juice, olive oil, minced garlic, and water. Add more water if needed to achieve a smooth, pourable consistency. Season with salt and pepper to taste.
  3. Toss the salad:
    Pour the tahini dressing over the chickpea and vegetable mixture. Toss until everything is evenly coated with the dressing.
  4. Garnish and serve:
    Garnish with sesame seeds and additional parsley if desired. Serve immediately or refrigerate for later.

Prep Time:

10 minutes

Cook Time:

N/A

Total Time:

10 minutes


Servings:

Serves 4


Nutritional Information (Per Serving)

  • Calories: 260 kcal
  • Protein: 8g
  • Fat: 15g
  • Saturated Fat: 2g
  • Carbohydrates: 25g
  • Fiber: 6g
  • Sugar: 5g
  • Sodium: 200mg

Additional Information:

This creamy tahini chickpea salad is inspired by Mediterranean flavors, making it a refreshing, nutrient-packed option for a healthy meal. The combination of creamy tahini, bright lemon, and fresh vegetables creates a satisfying dish that can be served as a light main or side dish.

Diets:
This dish fits into the following dietary lifestyles:

  • Vegan
  • Vegetarian
  • Mediterranean
  • Gluten-Free
  • Dairy-Free
  • Low-Carb

Cuisine Type:
Mediterranean, Salad


Notes:

  • Serving suggestions: This salad can be served on its own, as a filling for pita bread, or alongside grilled vegetables or falafel for a heartier meal.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days. Stir the salad before serving to redistribute the dressing.

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Spaghetti Aglio e Olio (Garlic and Olive Oil Pasta)

Description:
Spaghetti Aglio e Olio is a simple yet flavorful Italian dish made with only a few ingredients—spaghetti, garlic, olive oil, and red pepper flakes. It’s a quick and easy meal that’s both affordable and delicious, often enjoyed as a weeknight dinner or late-night comfort food in Italy. The dish showcases how just a handful of pantry staples can come together to create a satisfying, restaurant-quality meal.


Ingredients

  • 12 oz spaghetti
  • 1/3 cup extra virgin olive oil
  • 6 garlic cloves, thinly sliced
  • 1/2 tsp red pepper flakes (adjust to taste)
  • 1/4 cup fresh parsley, chopped
  • Salt, to taste
  • Freshly ground black pepper, to taste
  • Grated Parmesan cheese (optional, for serving)

Instructions

  1. Cook the spaghetti:
    Bring a large pot of salted water to a boil. Cook the spaghetti according to package instructions until al dente. Reserve about 1/2 cup of pasta water, then drain the rest.
  2. Prepare the garlic and oil:
    While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the sliced garlic and cook, stirring frequently, until the garlic is golden brown and crispy (about 2-3 minutes). Be careful not to burn the garlic.
  3. Add red pepper flakes:
    Once the garlic is golden, add the red pepper flakes and cook for another 30 seconds, allowing the flavors to infuse the oil.
  4. Toss the spaghetti:
    Add the cooked spaghetti to the skillet with the garlic and oil. Toss to coat the pasta in the garlic-infused oil. If the pasta seems dry, add a few tablespoons of reserved pasta water to loosen it up. Season with salt and freshly ground black pepper to taste.
  5. Garnish and serve:
    Remove from heat and toss in the chopped parsley. Serve the spaghetti immediately with an optional sprinkle of grated Parmesan cheese on top.

Prep Time:

5 minutes

Cook Time:

15 minutes

Total Time:

20 minutes


Servings:

Serves 4


Nutritional Information (Per Serving)

  • Calories: 400 kcal
  • Protein: 9g
  • Fat: 18g
  • Saturated Fat: 2.5g
  • Carbohydrates: 52g
  • Fiber: 3g
  • Sugar: 2g
  • Sodium: 240mg

Additional Information:

Spaghetti Aglio e Olio is a beloved Italian classic that originated in Naples. It’s known for its simplicity and bold flavors, despite the minimal ingredients. The dish allows the quality of the olive oil and garlic to shine, so using high-quality extra virgin olive oil is recommended for the best results.

Diets:
This dish fits into the following dietary lifestyles:

  • Vegetarian
  • Mediterranean
  • Vegan (if served without Parmesan)
  • Dairy-Free
  • Gluten-Free (if made with gluten-free pasta)

When to Serve Spaghetti Aglio e Olio:
This dish is perfect for a quick weeknight meal or a dinner party starter. It’s easy to make, requires minimal ingredients, and delivers maximum flavor. While it’s often served as a main course, you can also pair it with a fresh salad or roasted vegetables for a more balanced meal.

Key Tips for the Perfect Aglio e Olio:

  • Garlic: Make sure to slice the garlic thinly and cook it on medium heat to prevent it from burning. Burnt garlic can turn bitter and alter the flavor of the dish.
  • Spaghetti texture: Cook the spaghetti to al dente—firm to the bite. This ensures the pasta holds up well when tossed in the hot oil and garlic mixture.
  • Pasta water: Don’t forget to reserve a bit of the pasta water before draining. Adding this starchy water can help bind the sauce to the pasta and make the dish creamier.

Notes:

  • Spice level: You can adjust the amount of red pepper flakes based on your preference for heat. Add more if you like it spicy, or reduce it for a milder flavor.
  • Oil: The flavor of the olive oil plays a major role in this dish, so it’s recommended to use a high-quality extra virgin olive oil.
  • Make it heartier: For a more substantial meal, add sautéed vegetables like zucchini or mushrooms, or even some grilled shrimp.

This Spaghetti Aglio e Olio is a quick, flavorful, and easy-to-make dish that’s perfect for busy nights or as a delightful comfort meal. The simplicity of the ingredients allows the flavors to shine through, making it a timeless favorite.

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Poke Bowl

Description:
A Poke Bowl is a traditional Hawaiian dish that has taken the global food scene by storm. It’s a fresh, colorful, and customizable dish typically consisting of sushi-grade raw fish, rice, vegetables, and a variety of toppings and sauces. It’s packed with flavor and nutrients, making it a great choice for a healthy, balanced meal. With vibrant ingredients like tuna, avocado, and edamame, this dish is as visually appealing as it is delicious.

Servings:

This recipe serves 4 people.

Ingredients

  • 2 cups cooked sushi rice
  • 1 lb sushi-grade tuna (or salmon), diced
  • 1/4 cup soy sauce
  • 2 tbsp sesame oil
  • 1 tbsp rice vinegar
  • 1 tbsp sesame seeds
  • 1 avocado, diced
  • 1/2 cup edamame, cooked
  • 1/2 cup cucumber, sliced
  • 1/2 cup radishes, thinly sliced
  • 2 green onions, chopped
  • 1/4 cup pickled ginger
  • 1 tbsp sriracha or spicy mayo (optional)
  • 1 sheet nori (seaweed), cut into strips
  • Fresh cilantro or microgreens, for garnish (optional)

Instructions

  1. Prepare the fish:
    In a medium bowl, combine the diced tuna (or salmon) with soy sauce, sesame oil, rice vinegar, and sesame seeds. Gently toss to coat the fish evenly. Set aside to marinate for 10-15 minutes.
  2. Assemble the bowls:
    Divide the cooked sushi rice into four bowls. Arrange the marinated fish, avocado, edamame, cucumber, radishes, green onions, and pickled ginger on top of the rice.
  3. Add toppings:
    Drizzle with sriracha or spicy mayo if desired, and garnish with nori strips and fresh cilantro or microgreens.
  4. Serve:
    Serve immediately, allowing everyone to mix the ingredients as they eat. Poke bowls are best enjoyed fresh.

Nutritional Information (Per Serving)

  • Calories: 450 kcal
  • Protein: 27g
  • Fat: 18g
  • Saturated Fat: 3g
  • Carbohydrates: 47g
  • Fiber: 6g
  • Sugar: 3g
  • Sodium: 750mg

Additional Information:

Why Poke Bowls?
Poke bowls are trending globally due to their fresh, customizable nature and their combination of healthy ingredients. Traditionally from Hawaii, poke bowls have become a symbol of fusion cuisine, blending the flavors of the Pacific Islands with Japanese sushi culture. It’s a perfect balance of protein, carbs, and fats, with plenty of room for creativity.

Diets:
This dish fits into a variety of dietary lifestyles:

  • Pescatarian
  • Gluten-Free (if using tamari or gluten-free soy sauce)
  • Dairy-Free
  • Mediterranean
  • Low-Carb (if served with cauliflower rice or less rice)
  • High-Protein

Customizing Your Poke Bowl:
Poke bowls are incredibly versatile, allowing you to mix and match ingredients to suit your personal taste. You can swap out tuna for salmon or tofu for a vegetarian version. Other popular toppings include mango, pineapple, jalapeños, or even seaweed salad. The combination of raw fish with fresh vegetables and rice makes it both a nutrient-packed meal and a visually stunning dish.

Health Benefits of Poke Bowls:
Poke bowls are rich in healthy fats from the fish and avocado, fiber from the vegetables, and protein from the fish or tofu. The inclusion of edamame and other plant-based ingredients can further boost the nutritional content. Additionally, tuna and salmon are excellent sources of omega-3 fatty acids, which are known to support heart and brain health.

When to Enjoy a Poke Bowl:
Poke bowls are ideal for lunch or dinner and can be made in advance for meal prepping. They’re particularly refreshing in the summer, but they can be enjoyed year-round. The raw fish is the star of the dish, so make sure to use the freshest sushi-grade fish available.

Notes:

  • Fish freshness: Be sure to purchase sushi-grade tuna or salmon from a reputable source, as this dish features raw fish.
  • Vegan option: For a plant-based poke bowl, swap the fish for tofu or marinated tempeh, and add extra veggies like carrots or seaweed salad.
  • Meal prep: While poke bowls are best when fresh, you can prepare the rice, veggies, and sauces ahead of time. Wait until just before serving to cut and add the fish.

This Poke Bowl recipe is a healthy, trendy, and colorful meal that’s both easy to customize and full of flavor. With fresh fish, vibrant vegetables, and a variety of tasty toppings, it’s sure to become a favorite for anyone looking for a delicious, balanced meal.

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Turmeric Golden Milk (Golden Latte)

Description:
Turmeric Golden Milk, also known as a Golden Latte, is a warm, comforting, and healthy drink made with turmeric, which gives it its golden hue. It’s packed with anti-inflammatory properties and antioxidants, making it a perfect drink to relax and promote overall wellness. The combination of turmeric, ginger, and cinnamon adds warmth and flavor, while honey or maple syrup balances the earthy spices with a touch of sweetness. This trendy drink has been embraced by those looking for holistic and natural remedies for inflammation and immunity support.

Servings:

This recipe serves 2 people.

Ingredients

  • 2 cups unsweetened almond milk (or any milk of choice)
  • 1 tsp ground turmeric
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground ginger (or 1 tsp fresh ginger, grated)
  • 1/4 tsp black pepper (helps with absorption of curcumin in turmeric)
  • 1 tsp coconut oil (optional, for added creaminess and healthy fats)
  • 1 tbsp honey or maple syrup (optional)
  • 1/2 tsp vanilla extract (optional)
  • Ground cinnamon, for garnish

Instructions

  1. Warm the milk:
    In a small saucepan, heat the almond milk over medium heat until hot but not boiling.
  2. Whisk in the spices:
    Whisk in the turmeric, cinnamon, ginger, black pepper, coconut oil (if using), and vanilla extract (if using). Stir continuously until everything is well combined and the milk is warm and fragrant, about 3-4 minutes.
  3. Sweeten and serve:
    Remove from heat and stir in honey or maple syrup to taste, if desired. Pour into mugs and sprinkle with a dash of ground cinnamon on top.
  4. Optional: Froth the milk
    If you prefer a frothy texture, you can use a milk frother or blender to blend the mixture for 20-30 seconds until foamy.

Nutritional Information (Per Serving)

  • Calories: 110 kcal
  • Protein: 2g
  • Fat: 5g
  • Saturated Fat: 2.5g
  • Carbohydrates: 15g
  • Fiber: 2g
  • Sugar: 7g
  • Sodium: 150mg

Additional Information:

Health Benefits of Turmeric Golden Milk:
Turmeric Golden Milk is not only trendy but also a powerhouse of health benefits. Turmeric is known for its anti-inflammatory and antioxidant properties, thanks to its active compound curcumin. When paired with black pepper, curcumin absorption is significantly enhanced. The combination of turmeric, ginger, and cinnamon helps reduce inflammation, improve digestion, and support immune function. This warm drink is often enjoyed as a caffeine-free alternative to coffee or tea, providing a cozy, soothing effect.

Diets:
This recipe fits into a variety of dietary lifestyles, including:

  • Vegan: When made with almond milk or any plant-based milk and sweetened with maple syrup.
  • Vegetarian
  • Paleo: Use full-fat coconut milk and omit the sweeteners or use natural ones like maple syrup.
  • Mediterranean: Focuses on anti-inflammatory ingredients like turmeric and healthy fats from coconut oil.
  • Keto: Use full-fat coconut milk and avoid the sweeteners, or use a keto-friendly sweetener like stevia.
  • Gluten-Free: Naturally gluten-free.
  • Dairy-Free: When made with almond milk or any plant-based milk.
  • Low-Carb: With minimal carbs from the unsweetened almond milk and optional honey.

Customization Options:
Golden Milk can be customized in several ways. For a richer, creamier drink, substitute half of the almond milk with coconut milk. You can also add other spices like cardamom or nutmeg for extra warmth. For those who want an immune boost, add a small pinch of ground cayenne pepper. The drink can be enjoyed warm, but during the summer months, it’s just as delicious served cold over ice.

When to Enjoy:
Golden Milk is perfect for any time of day, but it’s especially popular as a soothing bedtime drink due to its relaxing properties. It’s caffeine-free, making it a great choice for those looking to cut back on coffee or tea. It can also be enjoyed in the morning to start your day with a dose of anti-inflammatory goodness.

Notes:

  • Storage: You can store any leftover golden milk in the refrigerator for up to 3 days. Reheat before serving and stir well, as the spices may settle.
  • Curcumin absorption: Don’t skip the black pepper—it helps your body absorb curcumin, the active compound in turmeric, more effectively.
  • Sweeteners: Adjust the sweetness to your liking, or omit it entirely for a sugar-free version.

This Turmeric Golden Milk is a comforting, health-boosting drink that’s been embraced by wellness communities and health enthusiasts around the world. It’s easy to make, packed with flavor, and offers a range of health benefits to support overall well-being.

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