The Creamiest Low-Carb Vegetable Soup

The Creamiest Low-Carb Vegetable Soup

As the weather gets colder (we had our first minor frost recently) I like to make up a big pot of soup each week.

This keto recipe is a crowd pleaser which means the whole family will enjoy it even if they don't follow a keto diet. Unlike creamy high-carb favourites like potato soup or lentil soup, this meal is ideal for those who keep their carb intake low.

You can serve it as an appetiser, and two servings will be enough as a main dish. It’s a delicious and easy dinner and it’s a quick, tasty and warming lunch to heat up for myself or to send in thermoses for my family.

The name of this soup pretty much tells you everything you need to know; it’s thick and creamy with a lovely fresh vegetable flavour. If you love soups, check out our keto noodle soup - it is just as comforting and so easy to whip up. Enjoy!

Preparation time

Hands-on:    20 minutes
Overall:     45 minutes

Nutritional values (per serving, about 1 1/4 cups/ 300 ml)

Total Carbs	8.3	grams
Fiber	2.7	grams
Net Carbs	5.6	grams
Protein	4.4	grams
Fat	23.6	grams
of which Saturated	11.2	grams
Energy	258	kcal
Magnesium	32	mg (8% RDA)
Potassium	554	mg (28% EMR)

Macronutrient ratio: Calories from carbs (9%), protein (7%), fat (84%)

Ingredients (makes 8 servings)

• 700 g cauliflower (1.5 lb)
• 500 g zucchini (1.1 lb)
• 1 clove garlic
• 1 small brown onion (70 g/ 2.5 oz)
• 2 celery stalks (80 g/ 2.8 oz)
• 2 tbsp ghee or butter (30 g/ 1.1 oz)
• 2 cups chicken broth or vegetable stock (480 ml/ 16 fl oz)
• 2 cups water (480 ml/ 16 fl oz)
• 1 tsp fresh thyme, plus extra for garnish
• 1/2 tsp onion powder
• sea salt and pepper to taste
• 1 cup cream (240 ml/ 8 fl oz)
• 4 tbsp extra virgin olive oil (60 ml)

Instructions

1. Wash the vegetables. Remove the green parts of the cauliflower. Peel the onion and garlic.
   
2. Heat the ghee over medium to high heat in a large saucepan. Chop the onion and garlic finely and sauté until translucent.
3. Add chopped cauliflower, zucchini, celery and seasonings.
   
   
4. Add broth and water and bring to the boil. Place a lid on the saucepan and reduce to a simmer. Cook until vegetables are soft, for about 15 minutes.
   
5. Remove from heat and use an immersion mixer to puree until smooth. Add cream and return to heat until heated through.
   
6. Serve with a drizzle of olive oil (about 1/2 tablespoon per serving) and a sprig of thyme.
   Store in refrigerator, in a covered container, for up to 5 days or freeze in single serve portions.

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Activated Almonds with Rosemary & Paprika Salt

Activated Almonds with Rosemary & Paprika Salt

We all know that almonds are a great snack food but did you know they’re a natural painkiller? Just 15 almonds is the same as taking 1 aspirin. They are high in magnesium, potassium and vitamin E.

Nuts have incorrectly been labeled as high-carb food, at least for a keto diet, due to the relatively high total carb count. But did you know that most of the fibre in nuts is insoluble which is the type of fibre that has no calories and does not affect blood sugar? And that even soluble fibre seems to have a beneficial effect on blood sugar regulation? So if it’s not their carb count, why do nuts often stall your progress?

The reason is that nuts are calorie-dense and easy to overindulge. That’s why you should stick to one serving, or even avoid snacking on nuts, especially if you reach a weight loss plateau. I found that portion control is the key to success.

Activating the almonds (soaking and dehydrating or roasting on a really low temperature) will increase their nutritional value as it helps to make them more digestible. Just beware that almonds are often treated with pesticides and that is why you should always buy organic.

Today I toasted the activated almonds in a simple rosemary and paprika salt coating. They stay crunchy in a jar for weeks too!

Preparation time

Hands-on:    10 minutes
Overall:     18-20 hours

Nutritional values (per serving, 1/4 cup)

Total Carbs	7	grams
Fiber	3.8	grams
Net Carbs	3.3	grams
Protein	7.8	grams
Fat	19.1	grams
of which Saturated	1.4	grams
Energy	215	kcal
Magnesium	98	mg (25% RDA)
Potassium	250	mg (13% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (14%), fat (80%)

Ingredients (makes 8 servings)

• 2 cups blanched almonds (290 g/ 10.2 oz)
• 1 tsp sea salt to soak
• 2 cups water (enough to cover the nuts)
• 2 tsp fresh rosemary, chopped
• 1 1/2 tsp paprika
• 1/2 tsp sea salt, or to taste

Instructions

1. Soak the nuts in water and 1 teaspoon of salt for 12 – 14 hours.
2. Preheat the oven to 150 °C/ 300 °F (conventional) or 130 °C/ 270 °F (fan assisted). After soaking, drain the almonds in a sieve and rinse with clean water. Dry on a paper towel.
   
3. Add to baking tray and toss with the rosemary, paprika and 1/2 tsp of salt.
   
4. Roast in the oven for 6 hours until crunchy. Option to use a dehydrator (120 °C/ 250 °F for 12 – 14 hours). Remove from the oven and allow to cool before storing. Store in an airtight container or sealable jar for up to a month.

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Keto Raspberry Lemon Loaf

Keto Raspberry Lemon Loaf

This Keto Raspberry Lemon Loaf is one delicious low-carb dessert. And if you like to enjoy a slice of coffee cake for breakfast, this easy cake might be just what you were looking for.

The lemon raspberry combo can’t be beat in any dessert recipe, although you can other berries, too. Blackberries, blueberries or strawberries are all keto-friendly and will work just fine.

Don’t skip the glaze, even if you make the sweetener-free option, it may just be the best part!

Preparation time

Hands-on:    10 minutes
Overall:     1 hour 10 minutes

Nutritional values (per serving, 1 slice)

Total Carbs	7.1	grams
Fiber	2.8	grams
Net Carbs	4.3	grams
Protein	5.8	grams
Fat	14.1	grams
of which Saturated	3.9	grams
Energy	169	kcal
Magnesium	47	mg (12% RDA)
Potassium	166	mg (8% EMR)

Macronutrient ratio: Calories from carbs (10%), protein (14%), fat (76%)

Ingredients (10 servings) Loaf:

• 3 large eggs
• 1 large egg white
• juice and zest from 1 lemon
• 1/4 cup melted butter, ghee or virgin coconut oil (60 ml/ 2 fl oz)
• 1 1/2 cups almond flour (150 g/ 5.3 oz)
• 3/4 cup powdered Swerve (108 g/ 3.8 oz)
• 1/4 tsp sea salt
• 1 tsp baking powder
• 1 cup fresh raspberries (120 g/ 4.2 oz)
  

Glaze & topping:

• 1/2 cup powdered Swerve (80 g/ 2.8 oz)
• juice and zest from 1 lemon
• 1/2 cup fresh raspberries (62 g/ 2.2 oz)

Note: The glaze is very sweet and may be too sweet for those who are used to low-carb eating. Alternatively, you can use the glaze in our Low-Carb Lemon Cake which is made with melted coconut butter, coconut oil, lemon juice and lemon zest (sweetener can be skipped or used to taste).

Instructions

1. Preheat oven to 175 °C/ 350 °F and line a loaf pan with parchment paper.
2. In a large bowl whisk together the dry cake ingredients. In another bowl, beat the eggs using a hand mixer.
3. Add the melted butter (or ghee), lemon juice, and lemon zest.
4. Gently fold in the raspberries and mix using a spatula.
5. Pour into the loaf pan lined with parchment paper and spread evenly using a spatula.
6. Bake for 1 hour or until a toothpick inserted into the center comes out clean. Once cooked, remove from the oven, set aside and let cool before adding the glaze.
7. To make the glaze simply mix together the ingredients in a small bowl until smooth. (See tips above for sweetener-free option).
8. Pour over the cooled loaf.
9. Sprinkle with the reserved raspberries.
10. Slice and serve! Store covered in the refrigerator for up to 5 days.
    

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Keto BLT Cups

Keto BLT Cups

These Keto BLT Cups make a perfect handheld appetizer or quick snack! The bacon shell is totally fun and super easy to make. They are dairy-free, nut-free and ultra low in carbs. These cups are ideal for those who keep their carb intake very low.

Similar to deviled eggs, this ketogenic snack requires minimum prep time and you will only need a few common ingredients. The crispy bacon cups can be made in advance and stored in the fridge for several days. It only takes a couple of minutes to prepare the bacon lettuce & tomato filling.

Preparation time

Hands-on:    15 minutes
Overall:     40 minutes

Nutritional values (per serving, 1 BLT cup)

Total Carbs	1.8	grams
Fiber	0.6	grams
Net Carbs	1.1	grams
Protein	10.9	grams
Fat	18.8	grams
of which Saturated	5.6	grams
Energy	216	kcal
Magnesium	8	mg (2% RDA)
Potassium	181	mg (9% EMR)

Macronutrient ratio: Calories from carbs (2%), protein (20%), fat (78%)

Ingredients (makes 6 BLT cups)

• 12 large slices uncured bacon (450 g/ 1 lb) - see note below
• 1/2 cup paleo mayonnaise (110 g/ 3.9 oz) - you can make your own
• 1/2 small lemon, juiced (30 ml)
• sea salt and pepper, to taste
• 10 cherry tomatoes, halved (113 g/ 4 oz)
• 1 small head romaine lettuce, shredded (140 g/ 5 oz)

Note: Nutrition facts exclude bacon grease which is not used in this recipe. One slice is about 45 g (1.6 oz). If using thin-cut bacon, you may need to use up to 4 slices of bacon to make each cup. Make sure to use enough bacon to make the perfect shapes.

Instructions

1. Preheat oven to 205 °C/ 400 °F and place a muffin tin upside down on a baking sheet lined with aluminum foil for easy clean up.
   
2. You will need 2 slices of bacon to make each cup. Cut 6 slices of bacon in half and lay them over a muffin tin in a cross shape. Wrap a whole slice of bacon around the entire muffin cup covering the outsides of the cross. Repeat with remaining bacon.
   
3. Transfer to the oven and bake 20-25 minutes until crispy then let cool completely. You can reserve the bacon grease for another use, or discard.
   
   
4. Prepare the dressing. In a medium bowl whisk together the mayonnaise, lemon juice, salt and pepper. Halve the cherry tomatoes.
5. To the bowl with the dressing, add the tomatoes and lettuce. Toss to mix.
   
6. Fill the bacon cups with the mixture and serve. Eat immediately. The unfilled bacon cups can be stored in the fridge for up to 5 days. The salad is best prepared fresh and can be stored in the fridge for up to a day.
   

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Keto Electrolyte Smoothie Bowls

Keto Electrolyte Smoothie Bowls

Smoothie bowls. They are not just a vegan keto hype. Once you give them a try, you will be making over and over again. These breakfast smoothie bowls are like berry ice cream topped with crunchy chocolate and cinnamon cereal. But unlike smoothie bowl recipes, there are no frozen bananas in this recipe.

When you significantly reduce your carb and increase your fat intake, you will enter ketosis, you need to get plenty of electrolytes. I bet none of you want to experience the side effects of carbohydrate withdrawal known as keto-flu - the headaches, muscle cramps and fatigue. All of us want to experience the energy boost, mental clarity and weight loss caused by lack of appetite. It will take a few weeks to experience the full benefits of ketosis and keto-adaptation.

Just like my Keto Electrolyte Drink, it's a great recipe to include in your ketogenic menu, especially during the first few weeks.

Just one serving of this tasty keto meal will cover almost half of your daily magnesium and potassium needs!

Here's this smoothie bowl is so good for you

• Avocado is a fantastic source of potassium, magnesium and healthy fats, especially heart-healthy monounsaturated fats. Including avocados is a great way to eat more fat while following a healthy lchf diet.
• Hemp seeds are by far the best source of magnesium and will help you beat keto-flu!
• Almonds are a good source of protein, magnesium and vitamin E. Apart from electrolytes, nuts and seeds are a good source of vitamins and other minerals. They are also a fantastic source fibre, especially insoluble fibre. You can read all about nuts and seeds on a ketogenic diet in this post.
• Cacao nibs and cacao are amazing sources of magnesium and potassium. Plus the cacao nibs add a nice crunch to your healthy breakfast smoothie bowl.
• Collagen (or other protein powder options listed below) will provide protein and help you stay full for longer. Collagen can help improve gut health. It contains amino acids can help repair intestinal lining and prevent or fix the leaky gut effect. Use collagen for glossy hair, strong nails and glowing skin.
• If you want to boost the electrolytes even more, add a handful of spinach, a tablespoon of almond butter (or any nut or seed butter) and even some diced zucchini.

I made mine without sweeteners because I prefer the subtle sweetness from berries, coconut and cinnamon. But you may find it not sweet enough so feel free to use healthy low-carb options to taste.

Preparation time

Hands-on:    5 minutes
Overall:     1-2 hours

Nutritional values (per serving)

Total Carbs	20.6	grams
Fiber	11	grams
Net Carbs	9.6	grams
Protein	18.5	grams
Fat	47.4	grams
of which Saturated	24.2	grams
Energy	539	kcal
Magnesium	175	mg (44% RDA)
Potassium	863	mg (43% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (14%), fat (79%)

Ingredients (makes 2 servings) Smoothie:

• 1/2 large avocado (100 g/ 3.5 oz)
• 1/2 cup coconut milk such as Aroy-D (120 ml/ 4 fl oz)
• 1/3 cup frozen mixed berries (50 g/ 1.8 oz)
• 1 tbsp raw cacao powder (5 g/ 0.2 oz)
• 1/4 tsp cinnamon
• 1/4 tsp vanilla bean powder
• 2 tbsp collagen powder (14 g/ 0.5 oz) - see alternatives below
• 1 1/2 unsweetened almond milk or cashew milk (360 ml/ 12 fl oz)

Keto cereal:

• 1/4 cup flaked almonds (23 g/ 0.8 oz)
• 1/4 cup unsweetened flaked coconut (15 g/ 0.5 oz)
• 1/4 tsp cinnamon
• 1 tsp virgin coconut oil

Topping:

• 2 tbsp cacao nibs (28 g/ 1 oz)
• 2 tbsp hemp seeds (20 g/ 0.7 oz)
• Optional: fresh of frozen berries

Note: Instead of collagen, you can use whey protein powder or egg white protein powder such as Jay Robb, or plant-based protein powder such as NuZest. Sweetener in the smoothie is optional - you can use it to taste. Opt for natural low-carb options such as stevia drops, powdered Erythritol, Swerve, or other low-carb sweetener of choice.

Instructions

1. Pour the coconut milk into an ice cube tray. Halve the avocado and remove the pit. Cut into medium pieces and place in a container. Place both into the freezer for 1-2 hours, or until set.
   Tip: Freeze more coconut milk and avocado so you have all you need for the next smoothie bowl!
2. Meanwhile, prepare the keto cereal. Place the flaked almonds and flaked coconut in a bowl. Add cinnamon and drizzle with the coconut oil. Mix to cover from all sides. Sprinkle over a baking tray and transfer into the oven.
3. Bake for 3-5 minutes, until crisped up and lightly golden. Mix half way through to prevent burning.
   Time saving tip: Just like I did, you can double or quadruple the keto cereal. Once cooled, transfer to an airtight container or a jar and store at room temperature for up to 2 weeks.
4. To make the smoothie bowl. Place the frozen berries, frozen avocado pieces and frozen coconut milk into a high-speed blender. Add the almond milk.
5. Add raw cacao powder and collagen (or any other protein powder alternative listed above). Process until smooth and creamy.
6. Divide between two serving bowls. Top each bowl with the prepared keto cereal (1/4 cup per each), cacao nibs and hemp seeds. Serve immediately.

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Low-Carb Chargrilled Broccolini

Low-Carb Chargrilled Broccolini

I probably should tell you this, but this recipe combines two foods that I’ve never been a fan of.

My husband and son really like broccolini, but eating it steamed has always left me feeling unimpressed. And, try as I might, I’ve never been able to love tahini, it’s just weird tasting, lol.

BUT. First a friend of mine served me a salad with this divine sweet, tangy, earthy dressing and then shocked me senseless when she told me that it was tahini. I cut the sweetness back in mine and love it even more!

And then I saw a recipe for char-grilled broccolini on television and thought “Hmmmm…”

Anyway, by tweaking those two ingredients I’ve created a keto meal that I LOVE. The crunchy almonds are just the cherry on top. It’s a great side dish for those who keep their carb intake low, whether they follow the ketogenic diet or simply want to eat real food. Enjoy!

Did you know? Cruciferous vegetables, including broccoli and broccolini, are also known as goitrogens and can interfere with thyroid function. Fermenting, microwaving, steaming, or boiling these vegetables can reduce their goitrogen content by 33-50% or more, depending on the length of cooking time.

Preparation time

Hands-on:    10 minutes
Overall:     15 minutes

Nutritional values (per serving)

Total Carbs	11.9	grams
Fiber	2.8	grams
Net Carbs	9.1	grams
Protein	7	grams
Fat	13.6	grams
of which Saturated	1.8	grams
Energy	189	kcal
Magnesium	20	mg (5% RDA)
Potassium	70	mg (4% EMR)

Macronutrient ratio: Calories from carbs (19%), protein (15%), fat (66%)

Ingredients (makes 4 servings)

• 500 grams broccolini (1.1 lb)
• 2 tbsp extra virgin olive oil, divided (30 ml)
• 3 tbsp flaked almonds (18 g/ 0.6 oz)
• 2 tbsp tahini sesame paste (30 g/ 1.1 oz)
• 2 tsp fresh lemon juice
• 2 tsp Erythritol, Swerve (8 g/ 0.3 oz) or low-carb sweetener of choice
• 1 clove garlic, sliced
• water (to thin down the sauce)
• salt to taste

Instructions

1. Place the broccolini into boiling water and cook for approx. 3 minutes.
   
2. Plunge into ice-water to halt the cooking process.
   
3. While the broccolini is cooking, add 1 tablespoon of olive oil to a frying pan and heat up.
   
4. Add the flaked almonds and cook until well browned, but not burned.
   
5. Thinly slice the garlic. Add the other 1 tablespoon of olive oil to a heavy ridged pan and scatter the garlic over. Heat over high heat.
   
6. Place the broccolini in the pan and cook for 3 minutes on either side.
7. Meanwhile, mix tahini, lemon juice and sweetener together in a small bowl, adding water until you get a good drizzle consistency.
   
8. Place the broccolini on a serving plate, drizzle with tahini sauce and sprinkle with almonds, finish with a sprinkle of salt.
   Store in the refrigerator, covered, for up to 4 days.
   

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Keto Blueberry Chia Crisp

Keto Blueberry Chia Crisp

When I first went low carb and quit sugar one of the things I missed most was a good cereal. This sugar-free Blueberry Chia Seed Crisp is a delicious breakfast cereal that couples up as tasty dessert too.

This low-carb blueberry chia crisp should actually be called Keto Superfood Crisp! It’s certainly not your usual breakfast granola recipe.

Apart from being keto-friendly, it’s high in protein, fibre and vitamin-rich in antioxidants meaning not only will your belly love you but your skin as well. Every single ingredient has its purpose. Here are some of the health benefits:

• Almonds are a good source of protein and vitamin E. In fact, almonds have the highest protein content from all nuts and seeds.
• Hemp seeds are by far the best source of magnesium. A 1 oz (28 g) serving provides 75% of your daily magnesium needs. This is the ingredient you should be eating to beat keto-flu!
• Pumpkin seeds are one of the best sources of magnesium and iron. They can reduce blood sugar and inflammation.
• Flaxseeds have the lowest carb count and are the best source of fibre called lignans and omega 3 fatty acids. Flax is known to have beneficial effects on blood sugar levels and can improve insulin levels and insulin resistance.
• Sunflower seeds are high in vitamin E which is the key nutrient in healthy glowing skin and hair.
• Brazil nuts are the best source of selenium. Sufficient selenium is especially important for those with thyroid issues, whether or not they follow a keto diet.
• Pecans are very low in cars and are a fantastic source of zinc.
• Chia seeds are a great source of fibre and omega 3 fatty acids which are anti-inflammatory and can protect your heart against heart disease.
• Blueberries are high in antioxidants. They are known as anti-aging memory food with cancer-protective benefits. If you can, opt for wild blueberries - they have a lower carb count and are a better option if your carb intake is very low. You can even use frozen blueberries. If there is too much moisture after you bake it, just dehydrate at 50 °C/ 120 °F until you reach the desired crispiness.

I added a scoop of whey protein to up the protein count so you won’t need to snack before lunch. Great if you’re training at the moment too. I hope you enjoy it.

Preparation time

Hands-on:    10 minutes
Overall:     40-50 minutes

Nutritional values (per serving, about 1/2 cup)

Total Carbs	11.4	grams
Fiber	6	grams
Net Carbs	5.5	grams
Protein	11.3	grams
Fat	30.6	grams
of which Saturated	9.3	grams
Energy	347	kcal
Magnesium	145	mg (36% RDA)
Potassium	345	mg (17% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (13%), fat (81%)

Ingredients (makes 12 servings)

• 1 cup blanched almonds (145 g/ 5.1 oz)
• 1/4 cup flaked almonds (23 g/ 0.8 oz)
• 1/2 cup pecans (50 g/ 1.8 oz)
• 1/2 cup brazil nuts (67 g/ 2.3 oz)
• 1/2 cup pumpkin seeds (65 g/ 2.2 oz)
• 1/2 cup sunflower seeds (70 g/ 2.5 oz)
• 3 tbsp chia seeds (24 g/ 0.9 oz)
• 3 tbsp shelled hemp seeds (30 g/ 1.1 oz)
• 3 tbsp flax seeds (30 g/ 1.1 oz)
• 1 cup unsweetened flaked coconut (60 g/ 2.1 oz)
• 250 g blueberries, preferably wild (8.8 oz)
• 1/4 cup melted virgin coconut oil (60 ml)
• 1 tsp vanilla bean powder or 2-3 tsp unsweetened vanilla extract
• 1/4 cup whey protein powder or egg white protein powder (25 g/ 0.9 oz)
• 1 large egg white
• 1/4 cup granulated erythritol or Swerve (50 g/ 1.8 oz) - see note
• 1/8 tsp sea salt

Note: Instead of protein powder you can even use collagen, or plant-based protein powder. This crisp is naturally sweet so sweeteners can be skipped if you prefer to avoid them altogether. Other options for sweeteners are liquid stevia or monk fruit to taste. You can also use 1–2 tbsp low sugar maple syrup - avoid if sensitive to IMOs.

Instructions

1. Preheat the oven to 150 °C/ 300 °F (fan assisted). Roughly chop the almonds, pecans and brazil nuts and place in a mixing bowl. Add the chia, pumpkin, sunflower flax and hemp seeds and combine. Add protein powder, vanilla, erythritol, and salt. (If using maple syrup, add in step 3.)
   
2. Blitz about a 3/4 of the blueberries in a high speed blender until like a coulis. Keep the remaining blueberries for topping.
3. Add egg white, coconut oil and blitzed blueberries. Mix.
4. Evenly spread the mix onto a 30 x 20 cm (12 x 8 inch) baking tray. Top with the remaining blueberries.
5. Bake in the oven for about 35 minutes. Add the flaked coconut and bake for a further 8 minutes until golden. (You do need to add the flaked coconut later or it may burn.)
6. Remove from the oven and allow to cool. Break up with a fork and let it cool down.
7. Serve with yoghurt, sour cream, unsweetened almond milk, cashew milk or coconut whipped cream. You can even add a drizzle of more blitzed blueberries and a few whole blueberries. Store in a glass jar for up to 5 days in the fridge.

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Italian Sub Keto Roll Ups

Italian Sub Keto Roll Ups

These Italian Sub Roll Ups are a great option for a keto lunch or quick snack! If your ham is on the thicker side you’ll end up with a fun taco shaped roll-up, if it’s thinner you’ll have a traditional shaped one.

This “unwich” a great keto-friendly alternative for the traditional Italian sub sandwich. With no bread there will be no blood sugar and insulin spike which means that you will stay full for longer.

One roll up is enough as a snack and 2-3 roll ups can be served as a main dish. Optionally, you can add more non starchy vegetables such as sliced peppers, cucumber or tomatoes. These are all suitable for a healthy ketogenic diet.

Preparation time

Hands-on:    10 minutes
Overall:     10 minutes

Nutritional values (per roll up)

Total Carbs	2.1	grams
Fiber	0.5	grams
Net Carbs	1.6	grams
Protein	13.8	grams
Fat	15.3	grams
of which Saturated	6.5	grams
Energy	201	kcal
Magnesium	17	mg (4% RDA)
Potassium	230	mg (12% EMR)

Macronutrient ratio: Calories from carbs (3%), protein (28%), fat (69%)

Ingredients (makes 6 roll ups) Roll ups:

• 12 slices Pepperoni (30 g/ 1.1 oz)
• 6 slices quality ham (170 g/ 6 oz)
• 6 slices Provolone cheese (170 g/ 6 oz)
• 2 cups shredded lettuce (72 g/ 2.5 oz)
• 1/4 cup canned hot cherry peppers (30 g/ 1.1 oz)
• 1/4 white onion, thinly sliced (28 g/ 1 oz)

Sauce:

• 2 tbsp paleo mayonnaise (30 g/ 1.1 oz) - you can make your own
• 1 tbsp red wine vinegar (15 ml)
• 2 tsp Italian seasoning

Note: 6 roll ups will be enough for 6 snacks, or 3 regular meals.

Instructions

1. Lay each slice of ham down and top with a slice of cheese and a slice of pepperoni.
   
2. In a small bowl mix together the mayonnaise, red wine vinegar, and Italian seasoning. Divide the sauce between each roll-up.
   
3. Top each roll-up with lettuce, hot cherry peppers, and a few slices of onion. Carefully roll up and serve. Store in an airtight container in the refrigerator for up to 3 days.
   

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