The best blueberry smoothie just needs 5 ingredients! You’re going to love this LOW-CARB KETO FRIENDLY smoothie with coconut milk. It is ready in less than 5 minutes!

This blueberry smoothie recipe with Thai Coconut Milk is creamy, nourishing and absolutely satisfying! It is perfect for a quick breakfast or a post workout recovery! It is packed full of antioxidants, Vitamin C and folate for a healthy boost to your immune system!

Some of you know that I’ve been on a #Ketodiet for about a month now. Following a low-carb lifestyle isn’t as hard as I thought it would be. Often times I’m surprised how I don’t really miss sugar and carbs. The only that it really did suck was when I got the “Keto-flu.” – more on that later…

I love my smoothies but I realized that the ones I used to make before KETO was full of carbs and sugary fruits like bananas and pineapples – don’t get me wrong, they are absolutely indulgent and delicious – but it just doesn’t really fit my macros currently!

At first, my first Keto Friendly smoothies I made didn’t taste very good. BUT THIS BLUEBERRY SMOOTHIE with Thai Coconut Milk is BOMB!!! I LOVE using my Vitamix blender. It literally pulverized everything in a matter of seconds!

Flavour Combination

What I love about making smoothies is that it is highly customizable. To be honest, I often do not follow a recipe and will just wing it. However, now that I am trying to follow this low-carb diet/lifestyle, I need to ensure that it is within 5% of carbs and that it will fit into my macros. So I calorie count! It is so important to know exactly what your Net Carb intake is for the day. I would hate to be kicked out of ketosis (when I’m not on a cheat day!)

Blueberries – fresh or frozen. Both are an excellent choices. Unless it is in season, I usually use frozen blueberries. They are perfect to chill your smoothie too! That way I don’t have to use ice cubes!

Milk – To keep it vegan friendly, I like to use unsweetened Thai coconut milk because of the high-fat content. 1 cup alone has 36g of fat and 6g of net carbs. Sometimes I like to use Califia almond or cashew milk also.

If you have enough time at home, I highly recommend making your own nut milk also! I recommend soaking 1 cup worth of almonds for example and only blend for that personal cup. Making small batches prevents the nut milk from spoiling quickly!

I also recommend using milk alternatives (such as coconut milk, almond milk, pea milk, or oat milk) instead of regular cow’s milk because cow’s milk has a high percentage of naturally occurring sugars (lactose) and it will increase your carbohydrate level!

Protein Powder – I am a big fan of Withinus Plant + TruMarine Collagen. It is an excellent source of clean, complete protein (25g of protein) and has Certified Organic Fermented Pea, Sacha Inchi, Sprouted Brown Rice, Sprouted Quinoa. You can, of course, substitute with your favourite protein powder!

Oils: If you don’t have any MCT oil you can simply use coconut oil. The reason why I suggest MCT oil, as the name suggests, medium-chain triglyceride (MCT) oil, contains medium-length chains of fats called triglycerides; it is easily absorbed and transported throughout the body; helps promotes weight loss and provides an instant source of energy to fuel your brain!

Health Benefits of Blueberries

• Low in calories but high in nutrients – the most nutrient dense berries. One cup (148 gram) serving of blueberries contains 4 grams Fiber, 24% RDI Vitamin C, 36% RDI Vitamin K and 25% RDI of Maganese.
• Antioxidants – excellent source of antioxidants that protects your body from free radicals.
• Reduces Cholesterol – blueberries help reduce a predominant risk factor for heart disease by preventing oxidative damage to “bad” LDL cholesterol.
• Anti-Diabetes Effect – helps to improve insulin sensitivity and lowering blood sugar levels.

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KETO FRIENDLY BLUEBERRY SMOOTHIE RECIPE

• Author: Nancy
• Prep Time: 4
• Cook Time: 1
• Total Time: 5 minutes
• Yield: 2 cups 1x
• Category: Smoothie
• Method: Blender
• Cuisine: Desserts, Beverage

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Description

This VEGAN & KETO FRIENDLY Blueberry smoothie with Thai Coconut Milk is packed full of antioxidants, Vitamin Cs, healthy fat and is follows a low-carb lifestyle!

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Ingredients

• 1 cup of Thai coconut milk
• 1/4 cup blueberries (fresh or frozen)
• 1 tsp chia seeds
• 1 tsp MCT oil or coconut oil
• 30g Protein Powder (I used Withinus Natural plant protein)
• 1 tsp Vanilla Extract

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Instructions

• Blend well on high speed for 40 seconds & enjoy! 

 

 

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Notes

• This smoothie gives you plenty of energy and the ingredients can be substituted. Ex. substitute coconut milk with Almond Milk or Cashew Milk. You can choose to use your protein powder, etc. 
• can substitute for other berries like blackberry, raspberry or strawberry – they have similar carbohydrate content!
• Milk alternatives: a substitute for almond milk, coconut milk, cashew milk. Avoid cow’s milk because they have a high naturally occurring sugar content from lactose. 

Keywords: Vegan smoothie, Keto-friendly smoothie, blueberry smoothie recipe, Keto diet, healthy recipes

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Lamb Barbacoa Cinco de Mayo Recipe

• Author: Alex Chen

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This delicious recipe blends familiar flavours like cumin, peppercorn and cinnamon with exotic spices like star anise and ancho chillies. Celebrate Cinco de Mayo by serving this traditional Mexican dish!

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Ingredients

• 20 fresh corn tortilla shells
• 4 lime wedges
• 20 pieces shaved radish
• Chopped cilantro leaves
• Cooked and shredded lamb
• Pico de gallo

 

Adobo Seasoning Paste:

• 1 dry chipotle
• 2 pieces guajillo peppers
• 2 pieces ancho chilli peppers
• 1/3 of a white onion
• 10 garlic cloves
• 2 cloves
• 1-star anise
• 1/3 teaspoon cumin seeds
• 1/2 cup cider vinegar
• 1/2 teaspoon black peppercorn
• 1 inch piece of a cinnamon stick

 

Lamb shoulder

• 3 lbs boneless lamb shoulder
• Banana leaves
• Butchers Twine
• 70 ml of Adobo
• A generous amount of kosher salt

 

Pico de gallo

• 2 whole Roma tomatoes, diced
• 1/3 of a medium red onion, diced
•  Cilantro, chopped
• 1/3 of a lime’s juice
• Lime zest
• Pinch of kosher salt
• 1 tablespoon olive oil
• Cracked black pepper

 

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Instructions

Adobo Seasoning Paste

1. Toast dry chillies over a grill on low heat for 1 minute.
2. Soak the chillies in hot water for 20 minutes to soften.
3. Remove the chillies from the water and remove all the seeds.
4. Grill the onion and garlic on medium heat until slightly blistered.
5. In a dry saucepan, gently toast the cumin, cloves, star anise, peppercorn and cinnamon stick over a gentle heat for 3 minutes, gently moving the pan around the stove to agitate the spices.
6. Blend all ingredients together until smooth in a high-speed blender and set aside.

 

Lamb Shoulder

1. Preheat oven to 325˚F.
2. Wipe the wax off the banana leaves with a damp cloth.
3. Overlap the banana leaves, at least 2 layers.
4. Season the lamb with a generous amount of salt.
5. Spread the adobo paste on the lamb until fully covered.
6. Wrap the banana leaves around the lamb to form a tight parcel and tie with butcher’s twine.
7. Add 2 cups of water to the bottom of your HA1 Hard Anodized Nonstick Roaster and put in the roasting rack.
8. Place lamb parcel on the rack, cover with a lid.
9. Cook for 4 hours, checking after 3 hours – the meat should be fork tender.
10. Add more water if needed and cook further until desired tenderness.
11. Let rest for 30 minutes.
12. Combine the lamb with the liquid from the bottom of the roaster in a bowl and shred the lamb into small pieces with a fork.
13. Adjust seasoning, adding in more adobo if desired.

Pico de gallo

1. Combine all ingredients in a bowl.

 

Assembly

1. Grill tortilla shells spraying with water from a spray bottle to steam the tortilla.
2. Place 1 large tablespoon of lamb on the tortilla and garnish with pico de gallo, shaved radishes and cilantro. Put lime wedge on the side.

 

 

 

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NATHALIE’S MATCHA TEA COOKIES

• Author: Kim Thuy
• Prep Time: 20
• Cook Time: 2
• Total Time: 22 minutes
• Yield: 48 cookies 1x
• Category: dessert
• Method: baking
• Cuisine: Vietnamese

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Easy to make wildly intense matcha green tea cookies.

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Ingredients

• 2 cups (250 g) all-purpose flour
• 1 tsp (5 g) baking powder
• 1/2 tsp (2 g) baking soda
• 2 Tbsp (6 g) matcha tea powder
• 2/3 cup (150 g) salted butter, softened
• 1 cup (220 g) brown sugar
• 2 eggs
• 1/2 cup (70 g) toasted pine nuts
• 7 oz (200 g) white chocolate, chopped
• Wax paper or plastic wrap

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Instructions

1. Sift the flour, baking powder, baking soda, and matcha tea powder together. Set aside.
2. Cream the butter using a hand mixer or a stand mixer.
3. Add the brown sugar and beat until the mixture is light and fluffy.
4. Add the eggs and beat to combine.
5. Mix in the flour mixture in three batches, beating well after each addition.
6. Add the pine nuts and chocolate and stir just to incorporate.
7. Divide the dough into four portions and set each portion on a piece of wax paper or plastic wrap.
8. Shape the dough into 2-inch (5 cm) diameter rolls. Wrap well in the wax paper or plastic wrap, twisting both ends to seal shut.
9. Refrigerate for at least 2 hours.
10. Preheat the oven to 325°F (160°C).
11. Slice each roll into 10 to 12 cookies. Place the cookies on parchment paper–lined baking sheets. Bake for 9 to 12 minutes, depending on whether you like a softer cookie or a crisper one.

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Notes

• Using sushi mats to shape the dough into rolls will enable you to create perfectly round cookies.
• The cookie rolls will keep refrigerated for up to 1 week, or frozen for up to 6 months. Thaw the rolls in the refrigerator for 24 hours before slicing.

Keywords: matcha cookies, green tea, matcha green tea desserts, vietnamese cuisine, vietnamese desserts, how to make match cookies

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Acknowledgement

Excerpted from Secrets from My Vietnamese Kitchen: Simple Recipes from My Many Mothers by Kim Thuy. Copyright © 2017 Editions Libre Expression. Translated from the French by Sheila Fischman. Recipes translated by Marie Asselin. Appetite by Random House edition published in 2019. Food Photography by Sarah Scott. Published by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

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This Just-Add-Water Miso, Sweet Potato, and Soba Ramen Recipe come from Allison Day and new newly launched Modern Lunch cookbook. The natural sweetness and creaminess of sweet potato helps to create a ramen broth that’s both addictive and nourishing. Soba noodles, made from buckwheat flour (check the label for 100 percent buckwheat flour to make sure they’re gluten-free, if that’s a priority), offer a nutty quality to the dish while mushrooms and the requisite soft-boiled jammy egg give a familiar umami tang. Greens are required here, for me at least, making this healthy meal-in-a-jar (or container or bowl) look and feel three-dimensional. The just-add-water method means no accidental spills and a lighter lunch to take in your bag. This recipe actually reminds alot about the vegetarian ramen bowl from Harvest – a tiny grocer/restaurant in Vancouver’s Chinatown.

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Just-Add-Water Miso, Sweet Potato, and Soba Ramen Recipe

• Author: Allison Day
• Prep Time: 15 mins
• Cook Time: 15 mins
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: lunch, noodles, ramen
• Method: meal prep, stove top
• Cuisine: Japanese

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The natural sweetness and creaminess of sweet potato helps to create a ramen broth that’s both addictive and nourishing.

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Ingredients

RAMEN BROTH CONCENTRATE

• 1 small or ½ large (7 oz) sweet potato, peeled and chunked
• 1 cup water, plus more for steaming sweet potato
• 2 Tbsp organic vegetable or chicken bouillon powder
• 2 Tbsp white miso paste 1 Tbsp rice vinegar
• 2 tsp minced fresh ginger
• ¼ tsp toasted sesame oil Sriracha
• 1 small or ½ large (7 oz) sweet potato, peeled and chunked
• 1 cup water, plus more for steaming sweet potato
• 2 Tbsp organic vegetable or chicken bouillon powder
• 2 Tbsp white miso paste 1 Tbsp rice vinegar
• 2 tsp minced fresh ginger
• ¼ tsp toasted sesame oil Sriracha

VEGETABLES, EGGS, AND SOBA NOODLES

• 4 portobello mushrooms, diced
• 1 Tbsp toasted sesame oil
• 1 Tbsp gluten-free tamari
• 4 large eggs
• 2 bundles (6½ oz) soba noodles (buckwheat noodles)
• 2 cups steamed greens (broccoli, broccoli rabe, kale, etc.) or packed raw spinach
• Black sesame seeds (optional)
• Minced fresh red Thai chili (optional)
• 4 cups (1 cup per serving) just-boiled water from the kettle, for serving

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Instructions

1. For the broth concentrate, steam the sweet potato until tender, about 10 minutes. Add to a blender or food processor along with 1 cup water, bouillon powder, miso paste, rice vinegar, ginger, sesame oil, and Sriracha to taste, and then blend until smooth. Transfer the mixture to a jar and store in an airtight container in the refrigerator for up to 1 week.
2. For the vegetables, eggs, and soba noodles, preheat the oven to 425°F and bring a large pot of water to a boil.
3. Toss the mushrooms with the sesame oil and tamari. Place the mushrooms on a large rimmed baking sheet and roast for 15 minutes, until shrunken and deep brown. Set aside.
4. Carefully place the eggs in boiling water and cook for 6 minutes. Fill a medium bowl with cold water. Once the 6 minutes are up, use a slotted spoon to remove the eggs from the pot and place them in the bowl of cold water to help loosen the shell, keeping the boiling water on the stove for the noodles. Gently peel the eggs, being careful not to break the white or the yolk will run out (they’re not as sturdy as hard-boiled eggs), and set aside. Then, cook the noodles in the reserved boiling water according to package directions, until tender. Drain the noodles, rinse with cold water, drain again, and set aside.
5. To assemble, for each serving, add ½ cup of broth concentrate to a large jar or airtight container or build at home in a bowl. Top the broth with a portion each of noodles, mushrooms, steamed greens or spinach, a peeled whole egg, and sesame seeds and chili to taste. Seal and store refrigerated.
6. When you’re ready for lunch, for each serving, pour 1 cup (enough to cover) of boiling water over top, seal, and let stand for 3 minutes to reheat fully. Open the lid, give the soup a gentle stir, slice the egg in half with your spoon, and then eat.

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Notes

GO PLANT-BASED To make this meal vegan, use vegetable bouillon and replace the egg with cubed smoked tofu.

Keywords: meal prep, meals in a jar, ramen, noodles, miso sweet potato broth, broth concentrate

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Acknowledgement

Excerpted from Modern Lunch: +100 Recipes for Assembling the New Midday Meal by Allison Day. Copyright © 2019 Allison Day. Published by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

Where to Purchase?

Amazon

From The Official Press Release

From acclaimed cookbook author and award-winning blogger Allison Day comes Modern Lunch, a collection of 100 recipes that celebrate the midday meal.

Modern Lunch is the new lunchtime hero for time-strapped, budget-conscious, and salad-fatigued people everywhere. Focusing on healthy, quick–and, yes, Instagrammable–recipes, Allison takes readers on a feasting journey inspired by fresh flavors and ingredients, her travels, and minimal effort. Meals in jars and adult-appropriate lunchboxes will actually make you look forward to lunch now, especially when recipes like Chicken and Cucumber Ribbon Salad with Peanut Butter Vinaigrette, Tomato Sourdough Soup with Cacio e Pepe Socca Triangles, and Walnut-Crusted Avocado, Feta, and Eggs with Pesto Rice are waiting for you. Find inspiration for delicious lunches to eat at home, too, like Greek Chopped Salad with Crispy Peppercorn Salmon, and a new take on the classic ploughman’s lunch. Spend weekends with friends gathered around easy-to-assemble platters and picnic baskets, and enjoy homemade brunches that rival any restaurant’s. And, if you’re someone who likes to improvise, Allison shares her staple recipes and tried-and-tested strategies for mastering meal prep, as well as ideas and combinations for quick, on-the-fly lunches that encourage creativity but promise satisfaction–even if you have to dine at your desk.

With dazzling recipes and photography, and smart tips on hacking the lunchtime game, Modern Lunch proves that a delicious, exciting, and inventive lunch can be achievable for any appetite, wallet, and busy schedule–and maybe even spark a little office envy.