Pure Health Research

A slow Sunday after a long busy week needs much appreciation especially when it involves a simple and a tasty lunch!
Sourdough Flatbread Crisps three ways.
(1) Dairy-free chive cream cheese with nova lox 🐟 and spicy salad micro greens 🌱.
(2) Avocado 🥑 and hard boiled egg 🥚 with flaky sea salt and cracked black pepper.
(3) Hummus and ripe tomato 🍅 with flaky sea salt.
Along with lemony arugula salad 🥗 on the side. Hope you’re enjoying the day!

Ingredients

1 pound Button Mushrooms Cleaned
3 Tablespoons Olive Oil
6-8 Garlic Cloves Peeled
a pinch of salt and pepper
Fresh chopped thyme to taste or Parsley

Instructions

Preheat the oven to 400F.
In a large bowl add all the ingredients and mix to combine. You can mince 2 of the garlic cloves and add to the mixture and leave the others whole.
Place them on a baking sheet in a single layer and roast for about 20 minutes, mixing halfway through.
Garnish with more fresh thyme and enjoy!

Eating Keto is simple🥑🍏🥗⁠
- Less carbs⁠
- More healthy fats⁠
- Easy and delicious recipes⁠
- Happy and healthy lifestyle choice⁠ . ⁠

Scrumptious salad for lunch today! Romaine lettuce 🥬 with grilled chicken 🍗, hard boiled egg 🥚, tomato 🍅, cucumber 🥒, avocado 🥑, olives and crumbled feta dressed with lemon 🍋 and olive oil, seasoned with sea salt 🧂, black pepper and fresh parsley 🌿. As always it was nourishing and delicious 😋.
❓Eating Keto is simple🥑🧀🥘⁠
- Less carbs⁠
- More healthy fats⁠
- Easy and delicious recipes⁠
- Happy and healthy lifestyle choice

Avocado & Tomato Salad

1/4 c. extra-virgin olive oil
Juice of 1 lemon
1/4 tsp. cumin
Kosher salt
Freshly ground black pepper
3 avocados, cubed
1 pt. cherry tomatoes, halved
1 small cucumber, sliced into half moons
1/3 c. corn
1 jalepeño, minced (optional)
2 tbsp. chopped cilantro
In a small bowl, whisk together oil, lime juice, and cumin. Season dressing with salt and pepper.
In a large serving bowl, combine avocados, tomatoes, cucumber, corn, jalapeño, and cilantro. Gently toss with dressing and serve immediately.

The basic idea of the Keto Diet is super simple - you just avoid most carbohydrates like sugar, processed junk food, pasta, rice, and others. And instead, you eat meat, fish, eggs, vegetables, and natural fats.⁠

Ingredients

° 3 chicken breasts
° Salt / Pepper
° 1 1/2 teaspoons (8 ml) garlic powder, divided
° ½ teaspoon (1 ml) paprika
° 1 cup (175 grams) of broccoli florets
° ½ cup (90 g) diced red pepper
° 1 cup (100 grams) grated light cheddar cheese
° 1 tsp (15 ml) mayonnaiise
° 2 tsp (30 ml) oil-olive

Preparation:
Preheaat oven 425°F (220°C).
Season both sides of the chicken breasts with salt, pepper, paprika, and ½ teaspoon garlic powder.
Using a knife, cut the chicken into crosswise slices to form a pocket for garnish.
Placing broccoli in microwave-safe dish also add 2 tsp water. Covering with plastic-wrap & cooking about 1 min . Drain excess water.
Add the chopped bell pepper, cheese, mayonnaise, the rest of the garlic powder, and salt and pepper to taste. Mix well.
Arrange the filling evenly between the chicken breasts. Put a toothpick to close if necessary.
Heat an oven pan over a medium heat and add the olive oil. Frying chicken for 3-4 min on every side.
Covering pan with tin foil also baking about 15 to 17 min , to chicken is cook through. Let covered for 5 min before serve .

Ingredients
2 (11 - 12 oz each) chicken breasts, each sliced in half through the thickness to create two thinner portions
1 Tbsp all-purpose flour
1 tsp dried Italian seasoning
1 tsp coarse ground black pepper
3/4 tsp salt, or to taste
1/2 tsp garlic powder
1/8 tsp sugar (optional)
3 Tbsp unsalted butter, divided
1 Tbsp olive oil
1 1/2 Tbsp fresh lemon juice, plus 1/2 tsp lemon zest
1 Tbsp minced fresh parsley

Instructions
In a mixing bowl whisk together flour, Italian seasoning, pepper, salt, garlic powder, and sugar. Evenly sprinkle and press mixture over both sides of chicken.
Melt 1 Tbsp butter with olive oil in a 12-inch non-stick skillet over medium-high heat.
Tilt pan to evenly coat with butter mixture then add chicken.
Let chicken cook until golden brown on bottom, about 5 minutes.
Flip pieces then let chicken continue to cook until cooked through in center. It should reach 165 degrees in center, about 5 minutes longer. Melt remaining 2 Tbsp butter in with chicken just near the end of cooking.
Remove from heat pour lemon juice into skillet along with lemon zest. Turn chicken pieces to coat in lemon butter mixture.

INGREDIENTS
2 pounds chicken thighs bone-in skin-on
1 teaspoon salt or to taste
1 teaspoon black pepper or to taste
Sauce
2 tablespoons olive oil
1 tablespoons whole grain dijon mustard
1 tablespoons mustard
2 tablespoons honey
6 cloves garlic minced
¼ teaspoon red pepper flakes

INSTRUCTIONS
Preheat the oven to 425 F degrees.
Place the chicken thighs in a bowl and season them generously with salt and pepper.
Whisk all the sauce ingredients together in a small bowl.
Pour the sauce over the thighs and toss them well.
Transfer the chicken thighs to a 9×13 inch baking dish including any remaining sauce. No need to grease the dish.
Transfer the baking dish to the oven and bake for about 35 minutes or until the chicken thighs have an internal temperature of 165 F degrees and skin is crispy.

Delicious 🤤Simple Snack Plate 🥑🥚🍲 . - Mini peppers stuffed with dairy free almond cream cheese and everything bagel seasoning. 🌶 - Avocado and cherry tomatoes with basil, sea salt and cracked black pepper. 🍅🥑 - Smoked turkey slices. - Hard boiled egg.🥚 - Olives . . - ➖➖➖➖➖➖ view all 5 comments

🤷🏻‍♀️🤷🏻‍♀️🤷🏻‍♀️ Eating Keto is simple🥑🍏🥗⁠
- Less carbs⁠
- More healthy fats⁠
- Easy and delicious recipes⁠
- Happy and healthy lifestyle choice⁠ . ⁠

5 Ingredient Marinated Grilled Salmon
This grilled salmon is one of the best salmon recipes I've tried and it only takes FIVE ingredients. Bonus: there's minimal prep and minimal clean up.
Servings: 6
Prep 5 minutes
Cook 10 minutes
Marinating 10 minutes
Ingredients:
- 3 lb. side of salmon , skin on
- 3 Tbsp soy sauce
- 2 Tbsp dijon mustard
- 1 1/2 tsp minced garlic (1 large clove)
- 1/3 cup olive oil , plus more for brushing grill
- 1 Tbsp minced parsley (optional, for looks)
Instructions:
1. Lay salmon skin side down on a cutting board and cut salmon crosswise into 6 equal portions, transfer to a 13 by 9-inch baking dish skin side down.
2. In a small mixing bowl, whisk together soy sauce, mustard, garlic and olive oil until mixture is emulsified (fully comes together).
3. Set aside about 2 Tbsp of the marinade mixture then spoon and spread remaining mixture over salmon, let rest at room temperature 10 minutes.
4. Meanwhile preheat grill over medium-high heat to about 400 degrees F. Clean grill grates and brush with oil.
5. Place salmon on grill skin side down and cook about 4 minutes, then carefully flip (I sort of roll it) and continue to cook another 4 minutes or to desired doneness.
6. Remove skin from salmon then plate and brush remaining 2 Tbsp marinade mixture over salmon.
7. Serve warm garnished with parsley if desired.

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👉👉 Tag a friend who struggles to stay on keto...