Category Archives: Recipes

Lynn’s Perfect Soft Chocolate Chip Keto Cookies

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Soft and Chewy Keto Chocolate Chip Cookies:

These keto cookies are a piece of cake to make.  I take the easy route and mix all ingredients together (minus the chocolate chips) and blend.  Once everything is mixed stir in your choclate chips, spoon into balls and bake.

Include the collagen if you’re looking for a higher protein option and elimitimate the sour cream if you prefer a dairy-free cookie.  The sour cream makes these super soft.  If you’re going for the dairy, the cookies don’t brown and may not seem ready but they are!

Ingredients:

  • 2 cups almond flour
  • 1/4 cup collagen protein powder (optional- a nice option to increase protein)
  • 1 egg
  • 1/4 cup melted butter, coconut oil or ghee for a richer flavour
  • 1/2 cup sour cream (eliminate with no substitute for a dairy-free option) 
  • 1/4 cup low carb sweetener – monk fruit (SugarLike and Lakanto are both great)
  • 1/2 tsp baking powder 
  • 1/4 tsp Himalayan salt 
  • 1/2 cup Lily’s sugar-free chocolate chip cookies 
  • 1 tsp vanilla powder or 2 teaspoons vanilla extract

Directions:

1. Preheat the oven to 350ºC.
2. Mix all ingredients except chocolate chips in one bowl using an electric mixer.
3. Stir in chocolate chips.
4. Spoon onto a cookie sheet and roll into balls, gently press down into the baking sheet to flatten.
5. Bake for 15 minutes to 20 minutes depending on cookie size.
6. Let cool and enjoy!

 

Delicious Creamy Butternut Squash Soup Recipe

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Delicious Creamy Butternut Squash Soup Recipe

  • 1 butternut squash peeled and chopped into chucks
  • 1 full fat coconut milk (without thickeners like guar gum)
  • 1 chopped sweet onion
  • 1 tsp himalayan salt
  • 1tsp cinnamon (optional)

Sauté onions in butter. Once translucent, add chopped squash and season with salt and optional cinnamon.
After a few minutes add your coconut milk, bring to a boil and then simmer until squash is soft.
Once the squash is soft, blend in a blender or with a hand blender and voila dinner is made!

 

 

Gluten Free Pie Crust Recipe

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Keto, Gluten-Free Pie Crust

 

Ingredients:

  • 1/2 cup melted grass-fed butter
  • 1 cup coconut flour
  • 1 cup almond flour
  • 1 tsp himalayan salt
  • 1 pasture raised egg

Method:

  1. Mix dry ingredients with melted butter.
  2. Add 1 egg and mix into a dough ball.
  3. Spread the dough into a pie pan with your hands.
  4. Pre-bake pie shell before filling in the oven at 375 degrees for 10-15 minutes.
  5. Fill & enjoy! 🙂

Keto Smoothie Recipe

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Keto Chocolate Smoothie

Are you embarking on a ketogenic diet journey?! Looking for some low carb, and DELICIOUS snack, treat or meal ideas? Well, here is one to add to your repertoire! This delicious smoothie will satisfy any sweet tooth, and leave you full for hours!

Ingredients:
– 1 scoop Chocolate protein powder
– 1 tbsp Cacao Nibs
– 1 Tbsp Organic Peanut Butter or Almond Butter
– 1 cup canned Coconut Milk
– 1 cup ice, or for a hot drink 1/2 cup hot waterBlend with a blender or heat for a hot drink!

Fall Favourite Lunch Ideas!

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Fall Time

At Health Essentials, we’re huge fans of eating seasonally! With fall approaching, we’re looking forward to eating all of the west coast autumn foods! Here are some ideas!

Snack: Rice Cakes or Apples with Nut Butter

rice-cake-with-almond-butter

‘Tis the season of local apples! 🙂 A really easy and nutritious snack idea is sliced apples & nut butter.

 

You can sub out the apples or add some variety by spreading some nut butter on healthy organic rice cakes as well!

Here are some of our favourite ingredient options:

 

Almond Butter:

organic_almond_365

 

Almonds, regarded as the “King of Nuts” for their amazing nutritional profile, are full of protein, healthy fats & minerals such as iron, manganese, magnesium & vitamin B2.

Our favourite is Nuts To You Organic Almond Butter! This amazing almond butter is made with organic almonds that are grown in California and processed in Ontario, Canada.  It has no harmful additives, and is gluten, dairy & GMO free! 🙂 It’s easy to spread and is SO delicious!

 

 

Rice Cakes:

SN0180_Plum_M_Good_Brown_Rice_Thins_Sea_Salt

 

Plum M Good Rice Cakes are our favourite variety of organic rice cakes! They’re made fresh to order in Richmond British Columbia. They are super crunchy & full of whole grain goodness :).

 

 

Meal: Hot Soups in a Thermos!

bone broth

 

Bone broth doesn’t necessarily have a season as it is something that we definitely consume all year… But, it tastes best when the weather turns damp and cold.  It is such a versatile & nourishing food.

A great way to have bone broth in the fall is as a base for a root vegetable & meat stew.  It’s also great blended with squash to make a creamy comforting fall soup!

 

Pre-Made Bone Broth:

Maybe you don’t have a slow cooker, or the time to let homemade bone broth summer… If you’d rather, you can buy pre-made bone broths that are packed full of the same amazing nutrients and are already done for you!

beef boned

 

A great pre-made option is BC made Boned Broth! Boned makes their broth with pasture raised, hormone and anti-biotic free bones, and have chicken or beef available. The beef variety has an amazing protein content and is simmered with tons of herbs and vegetables to enhance the flavour profile. It is SO delicious!

 

 

 

Yogurt Parfait

parfait

 

A simple & nutritious treat that you can pack quickly in the morning and mix up whichever way you like, is a yogurt parfait! You can mix in granola, berries, chia seeds, or healthy nuts.

When made with organic and quality sourced ingredients this delicious treat is full of nutrition! Below are a few of our favourites.

 

 

Yogurt:

Yogurt has a fantastic nutritional profile and is especially nutritious when made with organic and/or grass-fed dairy! Yogurt is a great source of healthy fats, calcium, vitamin D & probiotic cultures. Being sure to choose a yogurt that is sourced locally from animals that are grazing on pasture will ensure that it is the most nutritious option.
We have a few favourites when it comes to grass-fed yogurt.

wb yogurt

 

McClintock’s Farm that is located in the Comox Valley, makes an AMAZING Water Buffalo Yogurt. Water buffalo milk tastes a bit sweeter, despite a low sugar content, and it also has 58% higher levels of calcium & 40% more protein than cow’s milk.  We have found that its well digested by most people, too.. even those who have a slight dairy sensitivity!

 

 

treeisland-1024x1024

 

If you’d prefer a more traditional dairy option that comes from cow’s milk, that’s okay too! We love Tree Island Greek Yogurt! It is super rich and creamy, has a high protein content & comes from healthy, local grass-fed cows :).

 

 

 

 

Chia Seeds:

chia

 

Organic chia seeds are full of healthy fats & fibre!

Organic Traditions Dark Chia Seeds are organically grown in Mexico, and are non-GMO & gluten free!

 

 

 

 

Granola:

hazelnut

 

Granola King, one of the best granola’s!  It’s made on the mainland in North Vancouver, B.C. :). It has an amazing hazelnut flavour, and is sweetened with honey. It is made with organic rolled oats, sunflowers seeds, dried fruit and other wholesome ingredients!

 

 

 

 

 

 

We hope that these fall favourite suggestions are helpful for you! We love learning about new ideas, so let us know if you have any easy & quick autumn themed recipes to share :)! 

Keto-Friendly Jello

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Keto Jello

Ingredients:

  • 1/4 cup Bulletproof Collagelatin
  • 3 scoops Vega Electrolyte Hydrator
  • 3 & 1/4 cups water

Method:

1) In a mug mix 1/4 cup of water with gelatin until a solid “puck” forms.
2) In a sauce pan heat 3 cups of water.
3) Add gelatin puck and stir until dissolved.
4) Add electrolyte hydrator.
5) Pour into a glass container while hot & leave to set until firm  in the fridge. Enjoy!

Pork Crisp Keto Pancake Recipe

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Pork Crisp Keto Pancake Recipe

We’re always on the lookout for new ways to incorporate awesome nutrient dense and traditional foods into our meals! This awesome recipe by one of our teammates, Denby, has helped us do just that! We are so excited about it.  These babies are gluten-free, dairy-free, keto-friendly, paleo-friendly and made with great ingredients that you can feel awesome about consuming!

Recipe:

Ingredients:

  • 1 bag plain Louis Pasture pork crisps
  • 2 large Terra Nossa eggs
  • 1/2 tsp ground Harmonic Arts cinnamon
  • 5-10 drops Better stevia Liquid
  • 1/4 cup coconut milk
  • fat of choice for frying

Method:

1. Grind the pork crisps in a blender or coffee grinder &, set aside.
2. In a medium-sized bowl, whisk the eggs, stevia and coconut milk then add the ground pork crisps and cinnamon.
Mix well and set aside for 5 mins to thicken.
3. Heat your fat of choice in a pan over medium heat. pour the batter on the pan and cook each side for 1-2 mins.
4. Serve warm with melted butter & enjoy!

Do you have any awesome low-carb, healthy recipes to share? Let us know, we love new ideas! 🙂 

Healthy School Lunch Ideas!

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healthy lunch ideas

We know how important it is to have options when it comes to lunches…. Here are more, easy & nutritious back to school lunch ideas! 🙂

Snack: Meat Sticks

caveman

A great snack to pack for your kids, is a healthy meat stick! Grass-fed, or pastured meat is a fantastic source of protein, and is packed full of important nutrients!

Our favourite meat sticks are Island Bison’s Caveman Sticks.  These delicious pre-packaged meat sticks are perfect to take on the go.  Made with local, grass-fed/finished water buffalo meat these delicious sticks have 20% added liver and heart hidden in them.  They’re extremely tasty and SO nutrient dense! Water buffalo meat is full of protein, iron, vitamin B12 and lots of healthy fats.  The disguised organ meats enhance the nutrient content of these sticks, increasing iron and vitamin B12 content, and providing more fat soluble vitamins such as vitamin A & D.

 

Lunch: Tuna Salad or Wrap!

tuna avocado

Mixing tuna up with some mayo & avocado is one of the easiest meals to make, and is FULL of nutrients.  It’s also incredibly versatile.  It can be packed to be spread on rice cakes, crackers, inside a wrap, or simply enjoyed on its own!

Here are a few of our ingredient choices:

Tuna:

raincoast tuna

 

Tuna, when sourced from a clean, ethical and wild source, is full of protein, and healthy omega-3 fats. It’s also delicious! 🙂

Raincoast tuna is one of the highest quality canned tuna options. Their albacore tuna is sourced from wild fish, caught in the Pacific Northwest of Canada!

 

 

Mayo:

primal kitchen mayo

 

Mayonnaise, when made with HEALTHY oils is an extremely nutrient dense and delicious addition to any meal! 🙂

Our favourite healthy mayo is Primal Kitchen’s Paleo Mayo! Made with avocado oil, and cage free eggs, this mayo is full of healthy fats! It also doesn’t have any added sugar, so you can feel great about adding this to your own, or your child’s lunch!

 

 

 

 

Paleo Wraps:

paleo

 

Paleo wraps are an awesome alternative to sugar & gluten filled bread or wrap options!  They’re made with 100% coconut derived ingredients, coconut meat, coconut water and virgin coconut oil, that’s it!  An excellent source of healthy fats, these strong & easy to use wraps are great for packing in lunches!

 

 

 

 

Treat: Bulletproof Mousse Recipe

No great lunch is ever complete without a treat 😉 . We’re huge fans of healthy, sugar-free treats… Who doesn’t love a bit of healthy sweetness?!  Check out this awesome Bulletproof Recipe for Chocolate Truffle Pudding.  Your kids will love it, and you’ll love the nutrient value.

It’s made with healthy, sugar-free & nutritious ingredients and can be made quickly and easily the night before and packed in the morning.  This treat is full of healthy fats to help with feeling full and is sweet enough to satisfy the sugar cravings! Click on the picture below for the full recipe by Dave Asprey! 🙂

bp choc pudding

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

We hope that these lunch ideas are helpful for you when deciding what to pack for your day or for your childrens’ day! 🙂 Do you have any healthy & easy lunch ideas to share? Let us know! We’re all about easy, nutritious food that can be packed to take on our busy days… We LOVE suggestions!