Lifestyle for Healthy Feet

Tag: recipe

  • Baked Pesto Chicken with Fresh Mozzarella & Caprese Salad

    Sometimes the simplest flavor pairings are the most satisfying. This dish combines juicy baked chicken with aromatic pesto and creamy mozzarella, finished off with a fresh caprese salad. It’s the kind of dinner that feels indulgent but is still light and refreshing—perfect for a weeknight meal or even a casual dinner with friends.

    The warm, cheesy chicken pairs beautifully with the cool, juicy tomatoes and mozzarella in the salad. A sprinkle of pine nuts and fresh arugula brings everything together for a Mediterranean-inspired plate you’ll want to make again and again.

    Ingredients (4 servings)

    Chicken

    • 1 whole boneless, skinless chicken breast (about 14 ounces / 400 g)
    • ¼ teaspoon fine sea salt
    • ¼ teaspoon freshly ground black pepper
    • 4 tablespoons (60 ml) store-bought pesto (see note)
    • 8 ounces (225 g) fresh mozzarella cheese, sliced

    Caprese Salad

    • 3 large heirloom tomatoes
    • 8 ounces (225 g) fresh mozzarella cheese
    • 2 tablespoons extra-virgin olive oil
    • 2 tablespoons store-bought pesto
    • Fine sea salt and freshly ground black pepper

    For Garnish

    • 1 handful of fresh arugula
    • 3 tablespoons pine nuts, toasted

    Instructions

    1. Preheat oven to 400°F (205°C). Line a baking sheet with parchment paper.
    2. Slice the chicken breast in half horizontally to make 4 flat pieces. Place them on the sheet pan, season with salt and pepper, and spread each piece with 1 tablespoon of pesto. Top with mozzarella slices. Bake for 25 minutes, until the chicken is fully cooked (opaque throughout) and the cheese is golden and bubbling.
    3. Meanwhile, prepare the caprese salad: Wash and slice the tomatoes and mozzarella. Arrange them alternately in a fan shape on 4 serving plates. Drizzle with olive oil and pesto, then season with salt and pepper.
    4. Serve the baked chicken with the caprese salad. Garnish with fresh arugula and sprinkle with toasted pine nuts. Leftovers keep in the fridge for up to 3 days.

    Nutrition Facts (per serving, approx.):

    • Calories: ~420 kcal
    • Fat: ~31 g
    • Protein: ~28 g
    • Carbohydrates: ~6 g (net)

    Note

    If buying store-bought pesto, check the label to ensure it’s sugar-free. For an even fresher taste, you can make your own pesto at home.

    ✨ This dish is a celebration of Italian-inspired flavors, rich, creamy, fresh, and vibrant. It’s easy to make, looks beautiful on the plate, and is guaranteed to impress.

  • Keto Morning Butter Latte – A Creamy Low-Carb Coffee Recipe

    If you’re looking for a delicious way to start your day on a low-carb or ketogenic lifestyle, this recipe is for you. Coffee lovers around the world are discovering the benefits of keto coffee, a creamy, frothy blend of high-quality fats and freshly brewed coffee that delivers long-lasting energy and focus.

    This Keto Morning Butter Latte is a simple and tasty butter coffee recipe that combines strong coffee with butter and cream, creating a smooth and indulgent drink that keeps you satisfied for hours. Think of it as your perfect bulletproof coffee alternative, made with ingredients you already have at home.

    Ingredients (2 servings):

    • 2 cups (480 ml) strong-brewed hot coffee (dark roast works well)
    • ¼ cup (60 ml) heavy cream, warmed
    • 2 tablespoons unsalted butter, softened
    • Stevia or another low-carb sweetener (optional; I prefer unsweetened)
    • Ground cinnamon, for garnish

    Instructions:

    1. Add all ingredients to a high-powered blender. (You can use a regular blender, but the foam will be less frothy.)
    2. Blend on high speed for about 1 minute until the mixture is smooth and creamy.
    3. Pour into two 8-ounce (240-ml) mugs, sprinkle with ground cinnamon, and serve immediately.

    Nutrition Facts (per serving):

    • Calories: ~220 kcal
    • Fat: ~24 g
    • Protein: ~1 g
    • Carbohydrates: ~1 g (net)

    Why This Keto Coffee Works

    Unlike a traditional cappuccino, this low-carb latte is packed with healthy fats from butter and cream, giving you a steady energy release without the mid-morning crash. It’s a smart choice for those practicing intermittent fasting or following a ketogenic diet, since it helps curb hunger and boosts focus.

    Whether you call it butter coffee, keto latte, or your morning fuel, this recipe proves that coffee can be both indulgent and nourishing.

    So tomorrow morning, skip the coffee shop and whip up this Keto Morning Butter Latte at home, you’ll start your day energized, satisfied, and ready to go!

  • 🥦 Saag Paneer – Low Carb Spinach & Cheese Curry

    A comforting vegetarian dish made with creamy spinach and rich, golden-fried cheese – a traditional Indian favorite reimagined for a low carb lifestyle. Perfect for those reducing carbs, managing type 2 diabetes, or following a keto or vegetarian diet.

    ✅ Ingredients (Serves 3–4):

    • 250 g paneer, halloumi or firm tofu, cubed
    • 400 g fresh spinach (or 300 g frozen, thawed)
    • 2 tablespoons butter or ghee
    • 2 tablespoons double cream or coconut cream
    • 1 small onion, finely chopped (optional)
    • 2 cloves garlic, minced
    • 1 teaspoon grated fresh ginger
    • 1/2 teaspoon ground cumin
    • 1/2 teaspoon garam masala
    • 1/2 teaspoon turmeric
    • 1/2 teaspoon chili powder (optional)
    • Salt and pepper to taste
    • Water or vegetable broth, if needed (to loosen the sauce)

    🥣 Instructions:

    1. Fry the cheese:
      Heat 1 tablespoon of butter or ghee in a non-stick pan. Add cubed paneer or halloumi and fry until golden on all sides. Set aside.
    2. Cook the aromatics:
      In the same pan, add the remaining butter. Sauté the onion (if using) until soft. Add garlic, ginger, and spices. Cook for 30–60 seconds until fragrant.
    3. Add spinach:
      Add fresh spinach in batches, letting it wilt down (or add thawed frozen spinach). Cook for 5–7 minutes until soft. If the mixture is too thick, add a splash of water or broth.
    4. Blend (optional):
      For a smooth sauce, blend the spinach mixture using a hand blender (off heat) to your preferred texture. For a rustic version, leave it chunky.
    5. Finish the dish:
      Stir in cream and return the fried cheese to the pan. Simmer for 3–5 minutes. Season to taste.
    6. Serve hot with cauliflower rice or low carb naan/keto chapati (see my recipe on the blog!).

    🍽️ Serving Suggestions:

    • Cauliflower rice
    • Keto chapati or almond flour naan
    • As a side dish with grilled meat or curry

    🌿 Why it’s great for a low carb diet:

    • High in healthy fats and protein
    • Naturally low in carbohydrates
    • Suitable for vegetarians and people managing blood sugar levels

    Nutritional values per serving of the low-carb Saag Paneer:

    • Calories: 399 kcal
    • Protein: 19.8 g
    • Fat: 31.7 g
    • Carbohydrates: 8.6 g

  • 🍛 Traditional Chicken Curry – Low Carb Version

    Curry is a classic dish of Indian cuisine, known around the world for its rich aroma and bold flavor. In this version, I wanted to preserve the essence of the traditional recipe while adapting it for those following a low-carb lifestyle. This curry includes all the key spices, creamy coconut milk, and tender pieces of chicken – but instead of rice, I serve it with cauliflower “rice”, low-carb vegetables, or my homemade keto chapati (recipe available on the blog!).
    Perfect for anyone who loves authentic flavors but wants to reduce their carbohydrate intake.

    ✅ Ingredients (Serves 4):

    • 500 g chicken breast or thigh, diced
    • 2 tablespoons coconut oil or clarified butter (ghee)
    • 1 medium onion (optional – slow sautéing reduces natural sugar content)
    • 2 garlic cloves, finely chopped
    • 1 teaspoon freshly grated ginger
    • 1 tablespoon curry paste (e.g., tikka masala, madras, or curry powder – no added sugar)
    • 1/2 teaspoon turmeric
    • 1/2 teaspoon ground cumin (optional)
    • 1/2 teaspoon chili powder or sweet paprika
    • 200–250 ml full-fat coconut milk
    • 100 ml water or broth (optional, for a thinner sauce)
    • 1 tomato (peeled and finely chopped) or 1 tablespoon tomato paste
    • Salt and pepper to taste
    • Fresh coriander for garnish

    🥣 Instructions:

    1. In a deep pan or pot, heat the oil or ghee. Sauté the onion on low heat until soft and golden (up to 10 minutes).
    2. Add the garlic, ginger, and spices. Cook for 30–60 seconds until fragrant.
    3. Add the chicken and fry until lightly golden on all sides.
    4. Stir in the tomato or tomato paste and cook for another 2 minutes.
    5. Add the coconut milk and water or broth. Cover and simmer on low heat for 20–25 minutes.
    6. Season with salt and pepper to taste, and garnish with coriander.

    🍽️ Serving Suggestions:

    • With cauliflower rice (lightly sautéed grated cauliflower with butter or curry)
    • With steamed or stir-fried vegetables (e.g., broccoli, spinach)
    • With low-carb flatbread or my keto chapati – see the recipe on the blog!

    ℹ️ Tips:

    • For extra depth of flavor, add 1/2 tsp of garam masala at the end of cooking.
    • If you’re not strictly tracking carbs, a spoonful of Greek yogurt makes a great garnish.
    • You can also add extra low-carb vegetables such as zucchini or spinach.

    🔍 Nutritional Values per Serving:

    • Calories: 352 kcal
    • Protein: 30.0 g
    • Fat: 22.6 g
    • Carbohydrates: 6.3 g

  • 🫓 Keto Chapati with Bamboo Fiber Flour

    Low-Carb | High-Fiber | Gluten-Free | Diabetic-Friendly

    Looking for a keto-friendly alternative to Indian flatbread? This Keto Chapati is soft, flexible, and made without grains or gluten – perfect for anyone following a low-carb, diabetic, or high-fiber diet.

    Made with bamboo fiber flour, ground flaxseed, and psyllium husk, it holds together well and delivers satisfying texture and taste without the carbs.

    🧾 Ingredients (Makes 4 chapatis):

    • 6 tbsp bamboo fiber flour (~40 g)
    • 2 eggs
    • 2 tbsp ground flaxseed
    • 1 tsp psyllium husk powder (optional but recommended for structure)
    • 1 tbsp olive oil
    • ~4–6 tbsp warm water (add gradually)
    • Pinch of salt

    👩‍🍳 Instructions:

    1. In a bowl, combine bamboo fiber flour, ground flaxseed, psyllium husk, and salt.
    2. Add eggs and olive oil, then gradually mix in the warm water to form a soft, sticky dough.
    3. Let the dough rest for 10 minutes – the fiber will absorb moisture and become pliable.
    4. Divide the dough into 4 equal parts.
    5. Roll each piece between two sheets of baking paper or on a silicone mat to form thin, round flatbreads.
    6. Heat a dry non-stick pan over medium heat (no oil needed).
    7. Cook each chapati for 1.5–2 minutes per side, until golden spots appear. Press lightly with a spatula if needed.
    8. Serve warm as a wrap, side bread, or with curries.

    🔥 Pan Tip:

    Always cook on a dry pan, just like traditional Indian roti. The olive oil in the dough is enough – no need to add more fat when cooking.

    🔢 Nutrition Per 1 Chapati (1/4 batch):

    NutrientAmount
    Calories~110 kcal
    Protein~5 g
    Fat~8 g
    Carbohydrates~2 g
    Fiber~6 g
    Net Carbs~0 g

    ✅ Why You’ll Love It:

    • Soft and flexible – easy to roll or fold
    • High in fiber – great for digestion and blood sugar balance
    • Gluten-free and grain-free
    • Easy to store and reheat

    🧊 Storage:

    Keep in the fridge for up to 2 days, or freeze between parchment sheets. Reheat in a dry pan or briefly in the microwave with a splash of water.