Where you can find me:
Instagram: @nutri.keto
Website: www.nutri-keto.com
Facebook: https://www.facebook.com/Nutri-Keto-102377487866686
In today’s video I am taking you with me (as a nutritionist) grocery shopping for the ketogenic diet. It will help you know what healthy ingredients you should buy, and I also give you information on the health benefits of the different ingredients and foods.
Music credits:
Music Credit: K. LOUK
Track Name: “Funkman”
Music By: K. LOUK @ https://www.youtube.com/channel/UCE0R…
The K. LOUK Official Spotify is HERE – https://open.spotify.com/artist/46klR…
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License for commercial use: Creative Commons Attribution 3.0 Unported (CC BY 3.0) https://creativecommons.org/licenses/…
Music promoted by Chill Out Records – NCM https://goo.gl/fh3rEJ
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This Watermelon Gazpacho is everything you want in a soup during the middle of the summer. It’s made in a blender instead of the stovetop, chock full of the very best summer produce, and it’s served cold too—because no one wants hot soup in July!
Watermelon makes gazpacho extra refreshing!
This is the time of year when I’m always on the hunt for no-cook dinner options. Salads and sandwiches are on the menu often. Soups? Not so much.
Unless… it’s gazpacho! And this watermelon gazpacho is my very favorite.
The thing you must keep in mind with gazpacho, especially if you’re a gazpacho skeptic, is that “soup” is kind of the wrong way to think about it. It’s not like taking your leftover Tomato Soup out of the fridge and grabbing a spoon.
Instead, gazpacho is more like the perfect mixture of a soup and salad! And adding watermelon makes it even more refreshing; it softens the acidity of the tomatoes, adds sweetness, and gives the soup a lighter body that makes it ideal for the dog days of summer.
Ingredients and Substitutions
You’ll find the full list of ingredients in the recipe card below, but here are some notes to keep in mind.
Watermelon. Choose a ripe, sweet seedless watermelon. (If you happen to have a seeded watermelon on hand, no worries—it just makes prep time a little longer because you’ll have to remove the seeds.)
English Cucumber. English cucumbers have thin skins and very few seeds, making them ideal for gazpacho.
Tomatoes. If the tomatoes don’t taste good on their own, the soup won’t either. This is the recipe to make when tomatoes are at their peak.
Red Bell Pepper. Bell pepper adds sweetness and body.
Red Onion and Garlic. Just enough to provide sharpness and depth. Chopping it before blending helps it incorporate more smoothly.
Fresh Basil or Mint. Basil leans more savory and classic Mediterranean, while mint makes the soup especially cooling and refreshing.
Extra-Virgin Olive Oil. Good olive oil gives the gazpacho a silky mouthfeel and helps emulsify the vegetables.
Sherry Vinegar. Sherry vinegar is traditional and my first choice. At one point during the testing process, I used red wine vinegar because I ran out of sherry vinegar and that turned out great too.
Kosher Salt and Pepper. If you use table salt instead of kosher salt, you’ll want to add a touch less.
Feta. Optional, but I love the salty, sharp contrast with the sweet soup!
Ingredient Swap
For a Mexican twist on this recipe, try it with lime juice instead of sherry vinegar, then garnish with cilantro, thin slices of jalapeño, and cotija cheese.
Step-By-Step Instructions
Reserve the Garnishes (photo 1). Before you start blending, finely chop a little watermelon and cucumber and set them aside for garnish.
Prep the Vegetables. Cut the remaining watermelon, cucumber, tomatoes, and bell pepper into roughly 1-inch pieces. Divide each vegetable between the blender and a large bowl.
Blend the Base (photo 2). To the blender with the veggies, add the onion and garlic, herbs, oil, vinegar, salt, and pepper. Blend on high until completely smooth, with no visible bits of garlic or herbs.
Add Texture (photo 3). Add the reserved vegetables from the bowl. Pulse just a few times.
Chill (photo 4). Cover and refrigerate for at least 2 hours. The soup should be thoroughly cold before serving. (If you have time, make it the day before. The flavor will be even better!)
Taste One More Time. Taste the gazpacho just before serving, adding more salt or vinegar as needed. Divide into bowls and ENJOY!
Erin’s Testing Notes
The first time I made this recipe, I blended everything at once and felt that the gazpacho was missing some texture. The next time, I left it chunky, but it was still more watery than I would like.
The winning version blended half the veggies to create a creamy base, then pulsed in the second half just until they were broken into pieces. This approach also thickens the gazpacho without adding bread.
What to Serve with Watermelon Gazpacho
Bread. Gazpacho is the perfect light lunch or dinner alongside a crusty baguette or No Knead Focaccia.
Protein. A grilled protein like Grilled Shrimp or Grilled Chicken Breast would be especially good!
Salad. Pair your watermelon gazpacho with a light salad like this Spinach Salad.
Watermelon gazpacho is a cool, refreshing soup made with fresh watermelon, tomatoes, and herbs for an easy no-cook summer meal.
Course Soup
Cuisine Spanish
Prep Time 25 minutesminutes
Total Time 25 minutesminutes
Servings 4servings (about 6 cups)
Calories 222kcal
Author Erin Clarke / Well Plated
Ingredients
4cupsdiced seedless watermelonabout 1½ pounds
1smallEnglish hothouse cucumber(about ½ pound)
1½poundsripe tomatoesabout 3 large or 6 small
1mediumred bell pepper
¼cuproughly chopped red onion
1smallgarlic clovevery roughly chopped
¼cupfresh basil or mint leavesplus additional for garnish
¼cupextra-virgin olive oil
2tablespoonssherry vinegaror red wine vinegar or lime juice
1teaspoonkosher saltplus additional to taste
¼teaspoonground black pepper
Crumbled fetaoptional, for garnish
Instructions
Reserve the garnish: Set out a large bowl and a small bowl. Finely chop ½ cup of the watermelon and place it in the small bowl for garnish. Add half of the remaining watermelon to the large bowl and half to the blender.
Prep the cucumber: Cut off about a quarter of the cucumber, finely chop it, and add it to the small bowl with the watermelon. Cut the rest into 1-inch chunks, adding half to the blender and half to the large bowl.
Prep the tomatoes: Core the tomatoes and cut into 1-inch chunks. Add half to the blender and half to the large bowl.
Prep the bell pepper: Cut the bell pepper into 1-inch chunks. Add half to the blender and half to the large bowl.
Blend the base: To the blender, add the onion, garlic, basil or mint, olive oil, vinegar, salt, and pepper. Starting on low speed and increasing to high, blend until smooth, about 2 minutes.
Add texture: Add the watermelon, cucumber, tomatoes, and bell pepper from the large bowl. Pulse a few times to break them into small pieces, leaving some texture.
Chill the soup: Cover the soup and refrigerate for at least 2 hours, until very cold, to give the flavors time to develop. Add a small pinch of salt to the reserved garnishes and refrigerate alongside the soup.
Garnish and serve: Taste the chilled soup and adjust with more salt or vinegar as needed, since watermelon varies in sweetness. Ladle into bowls and top with the reserved watermelon and cucumber, feta (if using), and a few small basil or mint leaves. Store leftovers in an airtight container in the refrigerator for up to 4 days.
Notes
The flavor of gazpacho changes as it sits. Taste right before serving and adjust the salt and vinegar so it tastes bright, not flat.
This recipe is written for Morton kosher salt. If you use Diamond Crystal, which is less salty by volume, start with a bit more and add to taste.
This soup is even better made in advance. Make it up to 1 day ahead and keep it covered in the refrigerator; the flavors settle as it sits.
For a fuller-bodied, more traditional texture, blend a 1½-ounce piece of day-old baguette into the base in Step 5.
TO STORE: Refrigerate in an airtight container for up to 4 days.
TO MAKE AHEAD: This is one of the rare recipes that improves with time. Prepare it up to 1 day in advance and stir well before serving.
Remember my mint chocolate protein balls? I took the same almond-butter-meets-protein-powder magic and pressed it into a silicone ice cube tray for a completely different snacking experience. The result: perfectly layered thin mint protein bites with a fudgy almond butter base and a glossy peppermint chocolate shell.
These thin mint protein bites are a no-bake, high-protein twist on the classic Girl Scout cookie flavor. A fudgy almond butter base is pressed into a silicone ice cube tray, then topped with a peppermint-spiked chocolate shell. With only 8 ingredients and 20 minutes of hands-on time, they’re the easiest freezer snack in my rotation — and they taste like a frozen Thin Mint.
Why You’ll Love Thin Mint Protein Bites
No rolling required: The silicone ice cube tray does the shaping for you — just press, pour, freeze, pop.
8 ingredients, 20 minutes: Pantry staples plus one quick microwave melt. That’s it.
High protein, low effort: Each bite packs protein from both vanilla and chocolate whey — no chalky aftertaste.
Freezer-friendly meal prep: Make a batch, stash in the freezer, and grab one whenever the craving hits.
Featured Ingredients
Drippy almond butter: The base of these bites. It must be drippy and pourable — if yours has separated, use a hand mixer to recombine it before measuring.
Vanilla whey protein powder: Builds the fudgy base layer without any chalky taste. I use Teras Whey, but any vanilla protein powder you love will work. Check out my guide to the best protein powders for more recommendations.
Peppermint extract: A little goes a long way. There’s ¼ teaspoon in the base and ⅛ teaspoon in the chocolate — double-dosing both layers is what gives these the authentic Thin Mint flavor.
Chocolate chips + coconut oil: Melted together for a glossy, snappy shell. The coconut oil helps the chocolate set firm in the freezer so each bite has that satisfying crack.
Top Tips
Drippy almond butter is non-negotiable: If your jar is stiff and thick, microwave it for 20–30 seconds before measuring. I tested these with thick almond butter and the base wouldn’t combine properly — it needs to be pourable to mix smoothly with the protein powder.
Press firmly into each cavity: Pack the almond butter mixture into each ice cube cavity tightly so it holds its shape when you pop them out. Use the back of a spoon or your fingers.
Microwave chocolate in short bursts: 20-second increments prevent scorching. Stir after each one until completely smooth.
Don’t skip the sea salt: Flaky salt on top balances the sweetness and makes these taste like a gourmet treat instead of a protein snack.
Nut butter swap: Cashew butter or sunflower seed butter (for nut-free) both work here.
Plant-based version: Swap whey for your favorite plant-based protein powder (vanilla for the base, chocolate for the topping).
Extra minty: Add ½ teaspoon peppermint extract to both layers for an intense mint punch.
Cookie crunch: Press a few crushed chocolate cookie crumbs into the base before adding the chocolate layer.
Dark chocolate shell: Use dark chocolate chips instead of semi-sweet for a more intense, less sweet bite.
Freezer (recommended): Store thin mint protein bites in a freezer-safe bag or airtight container for up to 3 months. These are best eaten straight from the freezer — the frozen texture is what makes them taste most like a Thin Mint.
Fridge: Keep in an airtight container for up to 1 week. The chocolate shell may soften slightly at fridge temperature.
Not shelf-stable: The coconut oil in the chocolate shell melts at room temperature, so keep these cold.
More Protein Snack Recipes
Can I use peanut butter instead of almond butter?
Yes! Any drippy nut butter works — peanut, cashew, or even sunflower seed butter for a nut-free option. The key is that it needs to be runny enough to mix smoothly with the protein powder.
What protein powder works best for these?
I use Teras Whey (vanilla for the base, chocolate for the topping), but any whey or plant-based protein powder will work. Avoid casein-heavy blends — they tend to make the base too thick and dry.
Can I make these without a silicone ice cube tray?
You can press the mixture into a parchment-lined mini muffin tin or a small baking dish (then cut into squares after freezing). Silicone trays just make popping them out effortless.
Do these taste like actual Thin Mints?
The peppermint extract in both the base and the chocolate layer gives these a spot-on Thin Mint flavor — minty, chocolatey, and slightly cool. The frozen texture makes them even more like the cookie.
How long do thin mint protein bites last in the freezer?
These keep for up to 3 months in a freezer-safe bag or airtight container. They taste best eaten straight from the freezer — no thawing needed.
silicone ice cube tray 5×3 cube tray works best
microwave-safe bowl
mixing bowl
In a large mixing bowl, combine the almond butter, vanilla protein powder, maple syrup, and peppermint extract. Stir until smooth and well combined.
Using a silicone ice cube tray (I used a 5×3 cube tray), scoop about 1/2 tablespoon of the almond butter mixture into each cube cavity. Press the mixture firmly into each cube using the back of a spoon or your fingers.
Add the coconut oil and chocolate chips to a microwave-safe bowl. Microwave in 20-second increments, stirring after each interval, until the chocolate is completely melted and smooth.
Add the chocolate protein powder and peppermint extract to the melted chocolate. Stir until fully combined and smooth.
Spoon 1–2 teaspoons of the melted chocolate mixture over each almond butter cube, spreading it evenly to cover the top.
Transfer the tray to the freezer and let the bites set for at least 30 minutes until completely firm.
Top with flaky sea salt, then pop each bite out of the tray. Transfer to a freezer-safe bag for storage.
If the almond butter has separated in the jar, use an electric hand mixer to recombine the oil and butter until smooth and drippy before measuring. Any drippy nut butter works — cashew butter, peanut butter, or sunflower seed butter are all great alternatives. Store in the freezer for up to 3 months or in the fridge for up to 1 week. Best enjoyed straight from the freezer.
🥒HIGH PROTEIN CHICKEN SALAD CUCUMBER ROLLS.
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With @shredhappens
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If you are tight on time but still want to eat a ridiculously good high protein meal, checkout this chicken salad. I ate it as cucumber rolls and these were amazing.
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Here is how to make it:
1. Start with 1lb of cooked, shredded chicken (I just shredded 4 cooked chicken breasts, but rotisserie works too). Shred with two forks or thinly dice it up.
2. Finely dice 1/2 a red onion and soak it in 2 cups of water for 10 minutes to mellow the flavor, then drain and add to a bowl.
3. Chop a handful of fresh cilantro, cube 1 avocado, and toss both into the bowl.
4. For the dressing, blend together: 5 tbsp cottage cheese, 3 tbsp mayo, 1 tbsp onion powder, juice of 3 limes, a handful of cilantro, a generous couple pinches salt, and pepper. Taste and adjust seasoning.
5. You can eat this on its own, in bread, a lettuce wrap—or roll it up in cucumbers like I did.
Here is how to roll it up:
6. Thinly slice a large English cucumber using a peeler.
7. Lay the slices on parchment paper, slightly overlapping by about 1/3.
8. Pat the cucumber dry with a paper towel.
9. Spread 2 tbsp of whipped cream cheese over the cucumbers.
10. Add 4oz of the chicken mix at the bottom, leaving space on all sides. Top with some onion and avocado slices.
11. Roll it up tight—start from the bottom, fold over the toppings, and continue to roll carefully, pressing down to pack it nice and tight.
12. Slice the roll with a sharp knife, then top with everything bagel seasoning and chipotle hot sauce.
If you make it, be sure to let me know what you think
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#lowcarb #lowcarbrecipes #chickensalad #keto #ketorecipes #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate
Remember my cottage cheese breakfast biscuits? These blueberry biscuits are their sweet, fluffy, bakery-style sibling — and I honestly think they might be even better. Same scooped dough, same pillowy cottage cheese base, but loaded with juicy blueberries, a hint of almond extract, and a buttery brown sugar streusel that makes your whole kitchen smell like a bakery.
These blueberry cottage cheese biscuits are made with blended cottage cheese for a soft, pillowy texture and a protein boost. Scooped onto a baking sheet (no rolling or cutting!), they bake in just 10 minutes and get topped with a buttery brown sugar streusel that gives them bakery-style blueberry muffin flavor. Only 8 ingredients and 30 minutes from bowl to plate.
The best part? They’re completely customizable. Swap the blueberries for raspberries, add lemon zest, drizzle on a simple glaze — the base dough is your canvas. I’ve made these four times now and the almond extract is non-negotiable. It’s what takes these from “biscuit with blueberries in it” to “tastes like a real bakery blueberry muffin.”
Why You’ll Love These Blueberry Biscuits
High protein, no protein powder: Blended cottage cheese packs roughly 5–6 grams of protein per biscuit without any chalky protein powder. You’d never know it’s in there.
Bakery-style streusel topping: The brown sugar and butter crumble gives these a blueberry muffin vibe without the muffin tin. It’s all the bakery smell with weeknight-level effort.
No rolling, no cutting, no fuss: Scoop-and-drop method with a ⅓ cup — same easy technique as my savory cottage cheese breakfast biscuits. If you can scoop cookie dough, you can make these.
Ready in 30 minutes: About 20 minutes of hands-on work and 10 minutes in the oven. Perfect for weekend breakfast or meal prep for the week ahead.
Featured Ingredients
Blended cottage cheese: This is the star. Blending the cottage cheese until smooth eliminates any curds so the dough comes together beautifully. It’s what gives these biscuits their incredibly soft, almost bun-like texture plus a solid protein boost. I use 2% — full-fat will make them richer, and fat-free will make them a bit drier.
Almond extract: The secret weapon. Just 1 teaspoon transforms these from “biscuit with blueberries” to “tastes like a bakery blueberry muffin.” Vanilla extract works as a swap, but the flavor profile changes significantly. If you love my blueberry crunch protein bagels, you already know how well cottage cheese and blueberries pair together.
Brown sugar: Used in both the dough and the streusel topping. It gives a warm, molasses-y sweetness that white sugar can’t match, and it helps the streusel clump into those crumbly, golden bits everyone fights over.
Fresh blueberries: Fresh is best here — frozen blueberries release too much moisture and can make the dough soggy. If using frozen, don’t thaw them first. Fold them in straight from the freezer and add 1 tablespoon of extra flour to absorb the extra liquid.
Tips for the Best Blueberry Biscuits
Blend the cottage cheese until completely smooth: Any remaining curds will show up as lumps in the dough. A regular blender or food processor works — about 30 seconds should do it.
Don’t overmix the dough: Stir just until a shaggy dough forms. A few dry spots are fine — they’ll come together when you fold in the blueberries. Overmixing makes the biscuits dense instead of fluffy.
Fold blueberries in gently: Use your hands for the last few folds to avoid crushing the berries. You want them whole so they burst during baking, not before.
Use a ⅓ cup measure to scoop: This keeps the biscuits uniform so they bake evenly. Gently press the tops down just slightly — don’t flatten them.
Make the streusel sandy, not clumpy: Mix the flour, brown sugar, and butter with your fingers until it resembles wet sand. If it’s too clumpy, the topping won’t distribute evenly across all the biscuits.
Variations
Lemon blueberry: Add 1 tablespoon of lemon zest to the dough and drizzle the finished biscuits with a simple lemon glaze (powdered sugar + lemon juice).
Mixed berry: Swap blueberries for an equal amount of fresh raspberries, blackberries, or a combination. Chop larger berries so they distribute evenly.
White chocolate drizzle: Melt white chocolate chips and drizzle over the cooled biscuits for an extra-special weekend treat.
Glaze it: The photographer notes suggest a white drizzle — mix ½ cup powdered sugar with 1–2 tablespoons of milk until pourable, then zigzag over the cooled biscuits.
How to Store Blueberry Cottage Cheese Biscuits
Room temperature: Store in an airtight container for up to 2 days. The streusel stays crunchiest on day one.
Refrigerator: Store in an airtight container for up to 5 days. Warm in the microwave for 15–20 seconds or in a 350°F oven for 5 minutes to refresh the texture.
Freezer: Freeze baked and cooled biscuits in a single layer on a baking sheet, then transfer to a freezer bag. They keep for up to 3 months. Reheat from frozen in a 350°F oven for 10–12 minutes.
Make-ahead tip: You can also freeze the unbaked, scooped biscuits on a parchment-lined baking sheet. Once frozen solid, transfer to a freezer bag. Bake from frozen at 425°F for 12–14 minutes (add 2–4 minutes to the original bake time).
More Cottage Cheese Recipes
If you love baking with cottage cheese, you’ll want to try these favorites next:
Can I use Greek yogurt instead of cottage cheese?
You can, but the texture will be slightly different. Greek yogurt makes a denser, tangier biscuit. Cottage cheese gives them that signature soft, pillowy texture that makes these special. If you do swap, use full-fat Greek yogurt and reduce the flour by 1–2 tablespoons since yogurt is thicker.
Can I use frozen blueberries?
Yes, but don’t thaw them first. Fold them into the dough straight from the freezer to prevent them from bleeding purple juice into the batter. Add 1 tablespoon of extra flour to absorb the additional moisture they release during baking.
Do I need to blend the cottage cheese?
Yes — blending is essential. Unblended cottage cheese will leave visible curds in the dough and an uneven texture. Blend until completely smooth, about 30 seconds in a regular blender or food processor.
Can I make these gluten-free?
I haven’t tested a gluten-free version yet, but a 1:1 gluten-free baking flour blend (like Bob’s Red Mill) should work as a swap. The cottage cheese provides a lot of the structure, so gluten-free flour shouldn’t change the texture dramatically. You may need to adjust the flour amount slightly.
How many biscuits does this recipe make?
About 8 biscuits using a ⅓ cup scoop. You can make them smaller with a ¼ cup scoop (about 10–12 biscuits) — just reduce the bake time by 1–2 minutes.
Can I skip the streusel topping?
You can, but I really wouldn’t recommend it! The streusel is what gives these their bakery-style blueberry muffin vibe. Without it, they’re still delicious cottage cheese biscuits with blueberries, but the crumbly, golden topping is what makes them special.
Make the Biscuits
Preheat the oven to 425°F and line a baking sheet with parchment paper.
Add the flour, baking powder, brown sugar, and salt to a large mixing bowl and stir to combine.
Add the blended cottage cheese and almond extract to the flour mixture and stir using a silicone spatula or wooden spoon until a shaggy dough forms.
Once the shaggy dough has started to form, add the blueberries. Scrape down the sides and mix gently using your hands until the blueberries are evenly distributed. If the dough is too sticky, add more flour, 1 tablespoon at a time.
Using a ⅓ cup measure, scoop the dough onto the prepared baking sheet and gently press down. Continue until all the dough has been used.
Make the Streusel and Bake
Make the streusel by placing the flour, brown sugar, and cold butter into a small bowl. Mix with your fingers until it resembles wet sand.
Divide the streusel evenly and sprinkle on top of each biscuit.
Bake at 425°F for 10 minutes or until the tops are golden and the streusel is lightly browned.
Remove from the oven and allow to cool for 5 minutes before serving.
The amount of flour you need will depend on how well the cottage cheese is blended. If the dough is too sticky, add 1 tablespoon of flour at a time until you reach a scoopable consistency. Fresh blueberries work best. If using frozen, don’t thaw them first — fold them in straight from the freezer and add 1 tablespoon of extra flour. Store in an airtight container at room temperature for up to 2 days, in the refrigerator for up to 5 days, or in the freezer for up to 3 months.
Rendezvous with Shilpa Shetty on JioTalks
A candid conversation on Fitness, Healthy Lifestyle, Food and Her Life as an Actor.
Watch the complete video on: https://bit.ly/ShilpaShettyonJioTalks
About Shilpa Shetty
Shilpa Shetty Kundra, is an Indian actress, producer, businesswoman. she also won the celebrity Big brother UK (2007) and this started her tryst with TV. Shilpa Shetty is a fitness enthusiast, practices and preaches Yoga, has also written a book called, ‘The Great Indian Diet’ in which she focuses on how healthy lifestyle is a choice and easy to achieve.
By utilizing a weekly meal plan, you can ensure you and your family are maintaining healthy eating habits, exploring new recipes, and ultimately — saving time (and money!) in the grocery store and kitchen each week.
Menu and Grocery Costs This Week:
Monday. Salmon Salad — $6.50 per serving
Tuesday. Harissa Chicken — $2.21 per serving
Wednesday. Green Goddess Bowls — $7.75 per serving
Thursday. Breakfast Tacos — $2.75 per serving
Friday. Cottage Cheese Pizza — $4.75 per serving
Bonus. Watermelon Salad — $1.92 per serving
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