Tuesday, May 30, 2023

Zucchini Blueberry Oats


      If you are looking for a fun filled bowl of Oats, look no further.  This mixture will send smiles from your lips to your belly, and the macros will invite happy in every bite.  Each of the 3 bowls are only 300 calories, 57g carbs, 11g fiber, 46g net carbs, 7g protein and 5.5g fat.  If you need extra protein, serve with Eggs or Egg Whites stirred in.  And, most of all, feel good about the extra serving of veggies you are getting in starting with breakfast.  :)

Ingredients for 3 servings, 1 3/4 cups each~

1 large shredded Zucchini (approx 9oz)

2 cups Water

1/2 cup Steel Cut Oats

1 medium large ripe Banana (approx 4.5oz)

1 cup Blueberries

1 large chopped Apple

3 Tablespoons Pumpkin Seed

     Grate Zucchini into a dish cloth and squeeze out excess liquid, add to saucepot along with Water, Oats and Banana, bring to boil, reduce to simmer for 20 minutes and mash Banana in pot.  Stir in Blueberries and Apple, add to 3 separate bowls, about 1 3/4 cups each, top each bowl with 1 Tablespoon Pumpkin Seeds.  Enjoy ;)


Monday, May 29, 2023

Zucchini Thin Slims

    The bread you never knew you needed...and by bread I mean completely flour free!  What I mean is, if you are looking for a vessel to hold protein, carbs or fat then I have an idea.  As an added bonus, you can use them to make a Sandwich, or just stick to one to make a Taco...that will be the hardest part of this entire recipe.  Picture a Sandwich of Avocado, Garbanzo Bean, Tomato, Kale and Red Onion...not to mention Sprouts if you have any on hand.  Orrrrr...fold that sucker in half and fill it with some Beef Crumbles, Shredded Chicken, or Eggs.  Each of these 14 Slims are only 80 calories, 10g carbs, 1.6g fiber, 8.4g net carbs, 6g protein and 1.7g fat.  How would you adorn a Zucchini Thin Slim!?  PS...they ain't that bad by themselves neither, and they freeze well for a quick grab and go ...  ;)

Ingredients for 14 Slims~

Large Zucchini (8-12oz) trimmed and diced

1/2 cup mashed baked Sweet Potato

2 Extra Large Eggs

2 scoops unflavored Protein Powder (I use Quest Nutrition)

2 cups Oats

1 teaspoon Baking Powder

     Throw chopped Zucchini, Sweet Potato and Eggs in Blender til smooth and liquid.  Blend in remaining ingredients til fully incorporated.  Drop by 1/4 cup on parchment lined cookie sheets, use back of spoon to thin out into circle, I was able to get 6 per sheet.  Bake at 350 for 15 minutes.  Remove, cool, and use as desired.  Enjoy  :)

Wednesday, May 24, 2023

Quinoa Salad

                              For full YouTube video click here= Quinoa Salad

    In the mood for some grains mixed with awesome vegetables?  Do you like your protein in the form of plants?  Do you enjoy having a meatless meal every now and then, …maybe leaning into more!?  Whelp I have an idea that will fit all your colorful needs.  This big batch makes 12 cups of hearty health in every bite.  Each cup is only 154 calories, 24.5g carbs, 4.8g fiber, 19.7g net carbs, 6g protein and 4g fat.  I serve a couple cups over a mixed Green Salad, and it fills me up for hours.  Lots of fiber, lots of chew, lots of natural ingredients.  Winning on all levels!🥗

Ingredients for 12 cups~

1 cup Quinoa

1 chopped Onion

2 teaspoons Bullion (use plant based if desired)

2 cups Water

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15oz drained can Black Beans

15oz drained can Garbanzo Beans

1 cup halved Cherry Tomatoes

1 cup Cilantro Leaves

1 diced large (approx 5.5oz) ripe Avocado

1 diced Orange Bell Pepper

1 diced Yellow Bell Pepper

1/4 cup diced Red Onion

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2 teaspoon chopped Garlic

1 Tablespoon Olive Oil

3 Tablespoons Lime Juice

2 teaspoons Cumin

Dash Cayenne

     To prepare Quinoa, bring first set of ingredients to boil, reduce to simmer, add lid and simmer for 15 minutes or til water absorbed, remove from heat and and let rest 5 more minutes, fluff with fork when ready.  Meanwhile, add all of second ingredients to large mixing bowl.  Lastly, mix Dressing ingredients and blend in blender and pour over Salad mixture along with Quinoa.  The beauty of this recipe is that you can add or subtract any of these ingredients that tickle your fancy, as well as alter the amounts to fit your taste.  Enjoy 😉 

Tuesday, May 23, 2023

Hawaiian Chicken

  Watch full YouTube video with step by step instructions at Hawaiian Chicken, and enjoy the show!!!🍍    

     This is one you needed before you knew you needed it.  If you like simple and delicious, with an Island flair, this is one for you.  Fresh ingredients at its finest!  Not to mention, this is a crockpot dish so it can cook itself...love those!  Enjoy this with Rice and Green Beans as one idea, or whatever tickles your fancy! 🍍🍍🍍

Ingredients for 6 servings~

1 fresh Pineapple (sub with 3 cups chopped Pineapple)

Boneless Skinless Chicken Thighs to serve 6

1/2 cup Rotel (sub with chopped Tomatoes and Jalapenos)

2 slices Onion

1 chopped Red Bell Pepper

1/4-1/2 cups chopped Red Onion

1/4-1/2 cup Cilantro

2-4 Tablespoon Lime Juice

1 teaspoon Salt, or desired amount

     Trim and dice fresh Pineapple, see my trimming a Pineapple post for method to trim in one minute, to yield 3 cups.  Add Chicken to crockpot, top with Rotel, 1 cup Pineapple, and Onion slices, set on low for 6 hours, or high for 3 hours.  Meanwhile, stir together remaining 2 cups Pineapple, Bell Pepper, Red Onion, Cilantro, Lime Juice and Salt, set aside while Chicken is cooking.  When Chicken is ready, top with Pineapple Salsa.  Enjoy 😉 

Sunday, May 21, 2023

Smash Potatoes

     Watch my YouTube video here for full demonstration of my Smash Potatoes, you will love it!!!

     If you are looking for a new twist on taters, I urge you to try my Smash Potatoes,…no, I didn’t say Mashed Potatoes, I said Smash Potatoes.  If Potatoes are a big trigger food for you, then you can stop reading here, move on and pretend we never met….BUTTTTTT, if that is not the case then you are really gunna love this one!  Super simple, super easy, even the kids can get involved.  Each of the 4 servings are only 117 calories, 20g carbs, 2.5g fiber, 17.5g net carbs, 2.3g protein and 3.6g fat.  As a bonus tip, I serve this with my Homemade Ranch Dressing.  This will only set you back 50 more calories for 2 Tablespoons!  Definitely worth the add!  Can’t wait for you to try both recipes!!!🥔

Ingredients for Four 4oz or 1/4 pound serving~
1 pound Baby New Potatoes
1 Tablespoon Olive Oil
Seasoning as desired ( I use Lite Salt, or Everything Bagel Seasoning)
     Bring pot of water to boil, add Potatoes, simmer 20 minutes, drain, cool and toss with Oil to evenly coat.  Using the bottom of a cup, smash each Potato onto a parchment lined cookie sheet, bake at 425 for 45 minutes, flip half way thru.  Bake til desired level of crispness if you want a darker Potato.  Season as desired.  Serve with my Ranch Dressing if desired.  Enjoy 😉 

Saturday, May 20, 2023

Ranch Dressing

     Bottled Salad Dressing got you down!?  Wanna feed your family things you feel better about!? Are ya leaning into non processed foods?  I have answers to all those questions.  With my homemade Ranch Dressing you will feel good about every single bite.  Each 2 Tablespoon serving is only 50 calories, 1.8g carbs, .8g fiber, 1g net carb, 1.7g fat and 4g fat.  This is great on salads, vegetables, protein of any kind, sandwiches or wraps…literally anything.  So easy to whip together, and if you don’t believe, watch my YouTube video right here 👉🏻 Ranch Dressing 👈🏻

Ingredients for 1.5 cups Salad Dressing~

1 large ripe Avocado (approximately 5.5oz)

5.3oz 0% Fat Greek Fage Yogurt

1/2 fresh squeezed Lemon

2 Tablespoons Olive Oil

1 Tablespoon chopped Garlic

1 teaspoon Salt

Dash Cayenne~to taste, or use your favorite Hot Sauce

Dash Onion Powder~to taste, or sub with fresh Red Onion

Dash Cumin~to taste

     Add everything to blender and whip til smooth.  Store in refrigerator for a week or so.  Enjoy 😉 

Monday, May 15, 2023

Crockpot Chicken Drumsticks

     What’s for dinner?  Those people keep asking, …why do they keep asking is my question!?  Whelp, it just so happens I have an answer today.  I got my Crockpot Chicken Drumsticks recipe from my dear friend Sally, you can find her on IG at Sally Johnson RD. And the really cool thing about this is that you can change up your seasonings to whatever your little heart desires.  If you are looking for an easy protein to add into your menu, this is definitively one to try.  No added fat, easy to reheat during the week, you can make a big batch for a large group, and the meat is so tender it literally falls off the bone.  Lastly, it was #husbandapproved!  👩‍❤️‍👨


Chicken Drumsticks (I got the huge package of 12 or 14~like I said they will work all week in Lunches)

Seasoning as desired (I used Cumin, Paprika, and Ginger, but what ever you want will work)

     Put crockpot liner inside crockpot, put in Drumsticks (I laid mine side by side), season as desired, put on lid and cook on low for 6 hours, or you could do high for 3 hours.  That’s it, voila.  Enjoy 🍗