Leta's Italian Salad Dressing
1/4 cup Bragg's Apple Cider Vinegar
1 tsp Himalayan sea salt
1 tsp dried oregano
2 tsp garlic powder
1 tsp dried parsley
1/2 tsp dried basil
1 tsp pepper
1 tbsp water
Instructions:
Blend all ingredients in a bullet / blender
Macros:
Net Carbs - .2g | Protein - .1g | Fat - 14g | Calories - 120
Keto Colada
1/3 cup (315ml) full-fat coconut milk
2 ounces (60ml) dark rum (optional)
2 tbsp piña colada-flavored omega oil
2 tsp apple cider vinegar
4 to 8 drops liquid stevia
4 cups (640g) ice cubes
Instructions:
Put all the ingredients in a blender and blend until smooth and creamy
Taste and add more sweetener, if desired
Pour into a 12 ounce glass, and serve immediately
Macros:
Net Carbs - 5.2g | Protein - 1.3g | Fat - 25.5g | Calories - 256
Leta's Keto Pizza Chaffle
1 egg
2 tbsp almond flour
1/2 tsp baking powder
1 tbsp pizza sauce [look for sugar free or low sugar]
1/4 cup grated Italian cheese mix [or mozza, squished in]
1 scoop Intentionally Bare Organic MCT Oil Powder
Instructions:
Put all the ingredients in a small dish, mix well by hand
Use 1/3 dough per chaffle
Macros:
Net Carbs - 1.5g | Protein - 1.8g | Fat - 9g | Calories - 109
Leta's Banana Choco Chip Waffle
1 egg
1/3 cup almond flour
1/2 tsp baking powder
3 tbsp Lily's Chocolate Chips
1 tsp unsweetened cocoa
1 pkg Stevia
1 scoop Intentionally Bare Organic MCT Oil Powder
Instructions:
Put all the ingredients in a small dish, mix well by hand
Use 1/2 dough per waffle
Macros:
Net Carbs - 8g | Total Carbs - 17g | Protein - 8g | Fat - 20g | Calories - 231
Keto Lemonade
4 cups (950ml) water
1/3 cup (80ml) fresh lemon juice
1/4 tsp finely ground Himalayan rock salt
1 cup (160g) ice cubes, for serving
Stevia / monk fruit to taste
1 lemon, sliced thin, for serving (optional)
Fresh mint leaves, for garnish (optional)
Instructions:
Put all ingredients in a blender and blend for about 30 seconds
If desired, top with a couple of mint leaves and serve with lemon slices
Add more stevia i, if desired
Macros:
Net Carbs - 2.7g | Protein - .7g | Fat - 8g | Calories - 77
Leta's Keto Red Lobster Biscuits
1 egg
2 tbsp almond flour
1/2 tsp baking powder
1/4 cup grated cheddar cheese [squished in]
1 tsp garlic salt / powder [I love Johnny's Garlic Powder]
1 scoop Intentionally Bare Organic MCT Oil Powder
Instructions:
Put all the ingredients in a small dish, mix well by hand
Use 1/3 dough per chaffle
Macros:
Net Carbs - 1.7g | Total Carbs - 2g | Protein - 6g | Fat - 9g | Calories - 111
Chocolate Almond Butter Shake
1 cup unsweetened almond milk, well chilled
1 tbsp natural almond butter
1 scoop Intentionally Bare Chocolate Flavored Bone Broth Powder
Instructions:
Add Stevia / monk fruit if you prefer it sweeter
Put all the ingredients in a blender and blend until smooth
Pour into 16 ounce glass. Enjoy!
Macros:
Net Carbs - 2.8g | Protein - 23.4g | Fat - 12.5g | Calories - 221
Leta's Green Protein Smoothie
2 cups baby spinach
2 tbsp hemp hearts
4 cups water [approx... adjust to your liking]
Instructions:
Put all the ingredients in a blender and blend until smooth
Pour into a 16 ounce glass. Enjoy!
Macros:
Net Carbs - 7g | Protein - 19g | Fat - 23g | Calories - 333
Coconut Chai Vanilla Smoothie
1/2 cup brewed chai tea, cooled
1/2 cup unsweetened almond milk
1 scoop Intentionally Bare Vanilla Flavored Bone Broth Protein Powder
1 scoop Intentionally Bare Organic MCT Oil Powder [French Vanilla or unflavored]
Stevia / monk fruit to taste
1/2 tsp pure vanilla extract
1/8 tsp ground cinnamon, plus more for garnish if desired
3 ice cubes
Instructions:
Put all the ingredients in a blender and blend until smooth and creamy
Taste and add more sweetener, if desired
Pour into a 12 ounce glass and serve immediately
Garnish with a dusting of cinnamon, if desired.
Macros:
Net Carbs - 0g | Protein - 20.5g | Fat - 8.5g | Calories - 160
Pineapple Ginger Smoothie
1 cup unsweetened almond milk
1 scoop Intentionally Bare Vanilla Flavored Bone Broth Protein Powder
1/4 cup chopped fresh pineapple
Stevia / monk fruit to taste
2 tsp chopped fresh turmeric or 1 tsp turmeric powder
1 tsp peeled and minced fresh ginger
3 ice cubes
Instructions:
Put all the ingredients in a blender and blend until smooth and creamy
Taste and add more sweetener, if desired
Pour into a 12 ounce glass and serve immediately
Macros:
Net Carbs - 7g | Protein - 12g | Fat - 7g | Calories - 129
Rich and creamy hot chocolate
1 cup unsweetened almond milk or cashew milk
1/4 cup heavy cream
2 tbsp powdered erythritol sweetener, or more to taste
2 tbsp cocoa powder
2 tbsp Intentionally Bare Unflavored Bone Broth Protein Powder
2 tbsp unsalted butter
Instructions:
In a medium saucepan over medium heat, bring the milk, cream and butter just to simmer
In a blender, add the dweetener, cocoa powder and Bone Broth Powder. Pour this into the heated milk mixture and whisk briskly until heated [on low-medium heat]
Add more sweetener, if desired
Macros:
Net Carbs - 1g | Protein - 8.3g | Fat - 23.1g | Calories - 260
Leta's Anti-Aging Drink
1 cup unsweetened almond milk [or another nut milk / water]
1 scoop Intentionally Bare Unflavored Bone Broth Protein Powder
8 drops stevia flavor drops [to taste]
>> BetterStevia is the brand I and love [and French Vanilla is my fav]
Instructions:
Blend and enjoy!
Macros:
Net Carbs - 0g | Protein - 32 | Fat - 13g | Calories - 252
Colostrum & Collagen Protein Bites
BALLS
1/2 cup almond butter
1/2 tsp vanilla extract
2 scoops Intentionally Bare Colostrum + Collagen (any flavor)
1 tbsp sugar free maple syrup
Pinch of salt
Using a 1 tbsp cookie scoop, scoop and roll each ball and place on a parchment paper lined cookie sheet. Freeze
CHOCOLATE COATING
½ cup keto friendly chocolate chips
½ tsp coconut oil
Melt chocolate chips and coconut oil in a small saucepan over low heat.
Dip each frozen ball into the melted chocolate with a fork
Place back on parchment paper and freeze until the chocolate is hardened
Package into zip lock bags or containers. Store in the fridge or freezer
Colostrum Smoothie Bowl
3 cups nut milk
1 scoop Intentionally Bare Colostrum + Collagen (any flavor)
3 tbsp chia seeds
3 tbsp hemp hearts
In a bowl (with a lid) use a whisk or blender to mix the nut milk and colostrum + collagen powder
Add the chia seeds and hemp hearts
Put the lid on and shake vigorously
Put in the fridge for at least 2 hours to thicken up
Take out of the fridge and mix well
Add stevia or monk fruit to taste
Add more nut milk if you like it creamier, mix again
Topping options:
mixed berries of your choice
a few banana slices
and/or slivered almonds
High Protein Chocolate Mousse
1 cup Greek yogurt
1 scoop Intentionally Bare Colostrum + Collagen (any flavor)
2 tbsp raw cacao or unsweetened cocoa
Stevia/monk fruit to taste
Put all ingredients into a bowl and mix well with a handheld mixer
Mix until it thickens a bit
Enjoy immediately or put into the fridge for later
Gut Happy Energy Bites
2 scoops Intentionally Bare Colostrum + Collagen powder (any flavor)
½ cup almond flour
1/3 cup cashews (raw or roasted)
1/3 cup almonds (raw or roasted)
1 tsp cinnamon
2 tbsp nut milk of choice
2 tbsp hemp hearts
Pulse the almonds and cashews in a blender until it resembles a granola-like texture
Transfer to a mixing bowl and combine with remaining ingredients
Roll into 1–2 tbsp balls
Chill in the fridge for at least 30 minutes or freeze before eating
Gut Healing Mocktail
2 tbsp apple cider vinegar (with the Mother)
2 tbsp lemon juice
1 scoop Intentionally Bare Colostrum + Collagen powder (unflavored or Vanilla Bean)
1 tsp grated or powdered ginger
Optional: 1 dash cayenne pepper
Stevia/monk fruit to taste
Put all ingredients into an electric blender
Mix well
Pour over ice
Drink on its own or top with sparkling water