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Simple Sugar-Free Cucumber Salad

Cucumber salad. Includes onions, dill, cucumbers, apple cider vinegar and spice. Refreshing, filling and guilt free side dish or pairing with a protein for a complete meal.

Cucumbers are not only refreshing and hydrating but also come with a range of health benefits due to their nutritional profile. Here are some of the key health benefits:

  1. Hydration: Cucumbers are made up of 95% water, making them one of the best foods for hydration. They help maintain body fluid balance without adding many calories.
  2. Rich in Nutrients: Despite being low in calories (about 16 calories per cup), cucumbers are rich in vitamins and minerals including:
    • Vitamin K: Essential for blood clotting and bone health.
    • Vitamin C: An antioxidant that supports immune health and skin integrity.
    • Potassium: Helps regulate blood pressure and supports heart health.
    • Magnesium: Important for muscle and nerve function, blood glucose control, and bone health.
  3. Antioxidant Properties: Cucumbers contain antioxidants like beta-carotene, flavonoids, and tannins that can help reduce oxidative stress and might lower the risk of chronic diseases.
  4. Supports Weight Loss: Due to their low calorie but high water content, cucumbers can be a great addition to weight loss diets, helping to fill you up without adding many calories.
  5. Digestive Health: Cucumbers contain fiber which aids in digestion and can help prevent constipation. Additionally, the water content can assist in maintaining regular bowel movements.
  6. Skin Health:
    • Hydration: Helps keep skin hydrated and plump.
    • Anti-inflammatory: Cucumbers have anti-inflammatory properties which can reduce swelling, puffiness, or soothe skin irritations when applied topically (like cucumber slices on the eyes).
    • Silica: Contributes to healthy connective tissues, which can benefit skin, hair, and nails.
  7. Anti-Cancer Potential: Some studies suggest that the cucurbitacin B in cucumbers might have anti-cancer effects by stopping cancer cell proliferation. However, more research is needed to confirm these benefits in humans.
  8. Heart Health: The potassium, magnesium, and fiber in cucumbers can contribute to improved heart health by helping to manage blood pressure, reduce cholesterol levels, and support overall cardiovascular function.
  9. Bone Health: Vitamin K in cucumbers plays a role in bone metabolism, potentially reducing the risk of osteoporosis.
  10. Diabetes Management: The low glycemic index of cucumbers makes them suitable for those managing diabetes, as they do not spike blood sugar levels significantly.
  11. Detoxification: Cucumbers are known for their diuretic properties, promoting the elimination of waste products from the body, which can be beneficial for kidney function.
  12. Oral Health: The phytochemicals in cucumbers might help freshen breath and kill harmful bacteria in the mouth, contributing to oral hygiene.

Cucumbers offer numerous health benefits Their versatility in salads, smoothies, or even as a snack makes them an easy choice for boosting health in multiple ways. Additional benefits with the added ACV, cayenne and lemon juice too! This particular recipe is a great snack, side-dish, or even pairing it with a protein to make it a complete meal.

Sugar-Free Cucumber Salad Recipe

Ingredients:

  • 2 English cucumbers (or 4 cups of sliced cucumbers if using another variety)
  • 1 small red onion, thinly sliced
  • 1/4 cup apple cider vinegar or white wine vinegar
  • 1 tablespoon olive oil (optional for a richer flavor)
  • 1 teaspoon stevia or monk fruit sweetener (to taste, if you prefer a slightly sweet balance)
  • 1-2 tablespoons chopped fresh dill or 1 teaspoon dried dill
  • Salt and freshly ground black pepper to taste
  • Lemon juice from half a lemon (optional for extra zest)
  • 1/4 teaspoon cayenne or chili flakes (optional for extra spice)

Instructions:

  1. Prepare the Cucumbers: If using English cucumbers, you don’t need to peel them. For other types, you might want to peel if the skin is thick or waxy. Slice the cucumbers into thin rounds or half-moons. Place in a large bowl.
  2. Slice the Onion: Thinly slice the red onion and add it to the cucumbers.
  3. Make the Dressing: In a small bowl or jar, whisk together the vinegar, stevia or monk fruit sweetener, olive oil (if using), salt, and pepper. If you’re using lemon juice, add it now.
  4. Combine: Pour the dressing over the cucumbers and onions. Add the dill and toss everything together until well coated.
  5. Marinate: Allow the salad to sit for at least 10-15 minutes before serving. This helps the flavors to meld and the cucumbers to absorb some of the dressing. You can also refrigerate it for a couple of hours for a more marinated flavor.
  6. Serve: Serve chilled or at room temperature as a refreshing side dish.

Nutritional Information (Approximate per serving, assuming 4 servings):

  • Calories: 45 kcal
  • Carbohydrates: 6 g (Net Carbs: 4 g; Fiber: 2 g)
  • Protein: 1 g
  • Fat: 2 g (if olive oil is used)
  • Sodium: 147 mg (varies with salt added)
  • Potassium: 119 mg
  • Vitamin A: 160 IU
  • Vitamin C: 6.1 mg
  • Calcium: 12 mg
  • Iron: 0.2 mg

Notes:

  • This salad supports a low-calorie, low-carb diet, making it suitable for those following sugar-free, keto, or low-carb diets.

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High Protein Keto Chocolate Chip Cookies

Keto, paleo, high protein chocolate chip cookies recipe.

This keto high protein chocolate chip cookie recipe combines indulgence with nutrition, offering a guilt free treat perfect for anyone on a low carb diet.

Made with a blend of almond flour and coconut flour, these cookies are packed with fiber and feature added protein powder and collagen for a satisfying boost of nutrients. The collagen supports skin, joint, and gut health, while psyllium husk adds extra fiber to enhance texture and aid digestion. Sweetened with keto-friendly erythritol or allulose, these cookies maintain the perfect balance of sweetness without spiking blood sugar levels. The addition of sugar-free dark chocolate chips creates a rich, indulgent flavor while keeping the carb count low.

Quick to prepare and bake, these cookies are a versatile snack for post workout recovery, a midday pick me up, or a healthy dessert that doesn’t compromise on taste or texture.

Ingredients:

  • 1 cup almond flour
  • 2 tbsp coconut flour (for added fiber)
  • ¼ cup grass-fed collagen powder (unflavored or vanilla)
  • 2 tbsp protein powder (low-carb vanilla or chocolate-flavored)
  • ½ tsp baking soda
  • Pinch of salt
  • ¼ cup unsalted butter (softened) or coconut oil
  • ¼ cup erythritol or allulose (keto-friendly sweetener)
  • 1 large egg
  • 1 tsp vanilla extract
  • ⅓ cup sugar-free dark chocolate chips (Lily’s or similar)
  • 1 tbsp psyllium husk powder (for extra fiber and structure)

Instructions:

  1. Preheat the oven: Set to 350°F (175°C) and line a baking sheet with parchment paper.
  2. Mix dry ingredients: In a bowl, combine almond flour, coconut flour, collagen powder, protein powder, baking soda, salt, and psyllium husk.
  3. Cream butter and sweetener: In another bowl, beat softened butter (or coconut oil) with the sweetener until fluffy. Mix in the egg and vanilla extract.
  4. Combine wet and dry: Gradually add the dry mixture to the wet ingredients, mixing until a dough forms. Fold in chocolate chips.
  5. Scoop and bake: Use a cookie scoop to place dough onto the lined baking sheet. Flatten slightly with your fingers. Bake for 10-12 minutes or until edges are golden.
  6. Cool: Allow cookies to cool completely on the baking sheet to firm up.

Notes:

  • Store in an airtight container at room temperature for 3-4 days or refrigerate for up to a week.
  • For a crunchier texture, bake an additional 2-3 minutes.

Estimated Nutritional Content (Per Cookie)

Note: The exact nutritional content will vary depending on the specific brands and products used, but here’s an approximate breakdown based on average values for the listed ingredients:

  • Calories: 140-160 per cookie
  • Protein: 6-8g per cookie (from collagen powder, protein powder, egg, and almond flour)
  • Fat: 12-14g per cookie (mostly from almond flour, butter/coconut oil, and chocolate chips)
  • Carbohydrates: 4-6g per cookie (mostly from almond flour, coconut flour, erythritol, and chocolate chips)
    • Fiber: 3-5g per cookie (from almond flour, coconut flour, psyllium husk, and chocolate chips)
    • Net Carbs: 1-3g per cookie (after subtracting fiber and erythritol)
  • Sugar: 0g (sugar-free chocolate chips and erythritol/allulose)
  • Sodium: ~100-120mg per cookie (depends on salt added)

Key Benefits:

Low Carb: With just a few grams of net carbs per cookie, this recipe is ideal for those following keto or low-carb diets.

High Protein: The combination of collagen powder, protein powder, and egg makes these cookies a great source of protein.

High Fiber: Almond flour, coconut flour, and psyllium husk contribute to a good amount of dietary fiber, which helps digestion and satiety.

Enjoy your healthy, protein-packed, and fiber rich cookies!

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Recipes

Good Morning Sausage & Veggie Bake

Good morning sausage and vegetable bake. Includes eggs, sausage, cheese, broccoli, peppers and tomatoes. Healthy and high protein recipe. Easy to make and budget friendly.

This high-protein, veggie-packed breakfast is a crowd-pleaser, effortlessly easy to prepare, and bursting with the comforting flavors of winter. One of my favorite aspects of this recipe is its versatility—it’s simple to customize with different proteins or vegetables to suit your preferences or dietary needs. Every time I make it, the results are consistently delicious, with a perfect balance of flavors and textures. Packed with nutritional goodness and irresistible taste, it’s a dish that even the pickiest eaters will enjoy—and often come back for seconds!

Egg and veggie bakes have become my go-to option for feeding large groups, whether it’s for holiday gatherings or casual weekend brunches. They’re not only budget-friendly but also a convenient way to prepare a hearty, satisfying meal that everyone can enjoy.

Ingredients:

  • Protein and Base:
    • 12 large eggs
    • 2 cups egg whites (optional for extra protein)
    • 1 cup milk (or non-dairy alternative)
    • 1.5 lbs breakfast sausage (or turkey sausage for leaner protein)
    • 2 cups shredded cheddar cheese (shred your own)
    • 1 bag (24 oz) frozen hash browns (or diced potatoes)
  • Veggie Boost:
    • 1 large onion, diced
    • 2 bell peppers (red and yellow), diced
    • 2 cups baby spinach, roughly chopped
    • 1 cup broccoli florets, finely chopped
    • 1 cup cherry tomatoes, halved
    • ½ cup shredded carrots
  • Spices:
    • Salt, pepper, paprika, garlic powder, and a pinch of cayenne

Instructions:

  1. Preheat and Prep: Preheat oven to 375°F. Grease a large baking dish.
  2. Cook Sausage: In a skillet, cook sausage until browned. Remove and set aside.
  3. Sauté Vegetables: In the same skillet, sauté onion, bell peppers, broccoli, and carrots until slightly softened. Stir in spinach and cook until wilted.
  4. Mix Base: In a large bowl, whisk together eggs, milk, and spices.
  5. Layer Ingredients: Spread hash browns evenly in the dish. Top with sausage, sautéed veggies, cheese, and cherry tomatoes. Pour egg mixture over everything.
  6. Bake: Bake for 40-50 minutes, or until eggs are set and the top is golden.
  7. Serve: Let cool slightly before slicing.

Tips:

  • Serve with avocado slices, salsa, or fresh herbs for extra flavor.
  • Swap sausage with plant-based crumbles or diced ham for variety.

Nutritional Breakdown (Per Serving):

  • Calories: ~200 kcal
  • Protein: 15g
  • Carbohydrates: 12g
  • Fiber: 3g
  • Fat: 10g
  • Vitamins & Minerals:
    • Rich in Vitamin A (from carrots, spinach)
    • High in Vitamin C (from bell peppers, tomatoes)
    • Good source of calcium (from cheese and milk)

This nutrient-rich breakfast supports energy and fullness while adding important vitamins and fiber to your morning! It is low carb, low sugar and won’t cause a huge insulin spike. Keeping me full longer and less likely to get hangry after eating this. This is all a plus in my book.

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Recipes

Warm Winter Pear Crumble

Warm Winter Pear Crumble Recipe. This is delicious easy to make recipe with pears or apples with oats, protein and fiber.

Winter just makes me want to bake and eat yummy things all season. This recipe is super easy, budget friendly and will sure to warm your tummy & soul.

This warm pear crumble is a delightful winter dessert that combines the natural sweetness of ripe pears with the hearty crunch of oats and nuts, making it both wholesome and comforting. This dish is easy to prepare and perfect for cold nights, offering a healthier alternative to traditional desserts. The crumble’s warm, spiced flavors make it an excellent choice for indulging without guilt, especially when paired with nourishing ingredients like almond flour and honey.

Ingredients:

  • 4 ripe pears (peeled, cored, and sliced)
  • 1 cup old-fashioned oats
  • 1/2 cup almond flour
  • 1/4 cup chopped almonds (optional)
  • 1/4 cup honey (or maple syrup)
  • 2 tbsp melted butter or coconut oil
  • 1 tsp ground cinnamon
  • 1/2 tsp vanilla extract
  • Pinch of salt

Instructions:

  1. Preheat Oven: Preheat your oven to 375°F (190°C).
  2. Prepare Filling: Toss the sliced pears with 1 tbsp honey and a pinch of cinnamon in a baking dish.
  3. Make Crumble Topping: In a medium bowl, combine oats, almond flour, chopped almonds, cinnamon, and salt. Add melted butter, honey, and vanilla extract. Stir until crumbly.
  4. Assemble: Sprinkle the crumble mixture evenly over the pears.
  5. Bake: Cover loosely with foil and bake for 20 minutes. Remove foil and bake for another 20 minutes, or until the top is golden and pears are bubbling.
  6. Serve Warm: Enjoy plain or with a dollop of Greek yogurt.

This dessert is wholesome, naturally sweetened, and comforting, perfect for winter nights!

For the recipe divided into 4 servings, here are the approximate nutrition values per serving:

  • Calories: 301.25 kcal
  • Carbohydrates: 32.5 g
  • Protein: 6.5 g
  • Fat: 18.12 g
  • Fiber: 6.75 g