Tuesday, June 13, 2017

Orange Chicken Vegetable Stir-Fry

1/2 cup orange juice
2 tablespoons soy sauce
2 tablespoons rice vinegar
1 tablespoon oyster sauce
1 tablespoon orange zest
2 large cloves garlic
1 teaspoon minced ginger
optional sweetener like sugar, honey, agave, etc.

1 pound chicken tender cut into cubes
salt and pepper
3 tablespoons corn starch
4 cups chopped vegetables such as broccoli, carrots, celery, mushroom, snap peas, etc.
olive oil
1/2 cup medium yellow onion, chopped

Blend all the ingredients for the sauce in a blender or food processor for 10 seconds.
Taste the sauce and add your choice of sweetener to your liking.
Blend again for a few more seconds.
Heat the sauce in a large skillet on medium-high heat for 5 minutes. Carefully transfer the sauce to a heat proof bowl.
Rinse the skillet clean.
Season the chicken with salt and pepper.
Add the corn starch and massage the chicken with your hands.
If using fresh broccoli or green beans, boil the broccoli for 3-5 minutes until soft enough to pierce with a fork yet firm.
Transfer the vegetables to a plate lined with a paper towel.
Wipe down the skillet until dry.
Heat approximately 1 tablespoon of oil in the skillet on medium-high heat.
Cook the onion and chicken until the chicken is cooked through, approximately 3-4 minutes.
Add the remaining vegetables and stir-fry them together for 2 minutes.
Slowly add a few tablespoons of sauce while stirring the vegetables and chicken.
Continue to add the sauce a few tablespoons at a time, allowing about 15 seconds between each addition to allow sauce to slightly cook down.
Spoon the stir-fry over a bowl of hot rice. Serve immediately.

Thursday, June 8, 2017

Banana Split Dessert

1 stick butter, melted
1 box graham cracker crumbs
1 stick butter, softened
2 eggs
2 cups confectioners' sugar
5 bananas, sliced
1 (15 ounce) can crushed pineapple, undrained
1 (16 ounce) container Cool-Whip, thawed
1 (4 ounce) jar maraschino cherries, stemmed
1/2 cup pecans, chopped
Chocolate Syrup, optional

Cake sprinkles
In a 9x13 glass or porcelain dish, combine 1 stick of melted butter and graham cracker crumbs. With a fork, incorporate the butter until the crumbs are coated. Firmly press into a crust in the bottom of the pan.

In a medium bowl, cream together the other stick of softened butter eggs, and confectioners' sugar; beat for 15 minutes. Spread evenly on the graham cracker crust. Layer banana slices evenly on top of butter/sugar mixture; layer pineapple on top of the bananas. Evenly spread the Cool-Whip and garnish with cherries, sprinkles and pecans. Drizzle optional chocolate syrup over the top. Refrigerate at least 2 hours or overnight. Keeps well refrigerated for about a week.

Tuesday, June 6, 2017

My Go To 21 Day Fix Grocery List

Ahhh Sunday!!! For so many people, including myself. Today is a day to prep for the week. Now before i start, I am not one that gets crazy into prep. Yes, my schedule is crazy, but i do have some flexibility. Here is how i plan:

I plan around my schedule. If i know that i am going to be on the road most of the day or out of the house and busy, i prep for that day so i am not grabbing on the go or snacking along the way.
My general prep plan is washing and chopping fresh veggies to get ready to cook them on the day i plan to eat them. Washing and chopping fruit so it’s easy to grab and go. As well as baking chicken in bulk for salads, wraps or even just a meal.

Honestly, i keep my meal prep super simple. So of course, i keep my grocery list really simple as well. Every week i go shopping, this is the BASIC list i go off of. If my family requests a special meal during the week or i plan on trying a new recipe so that i can blog it (i try to do one a week) then i add to the list. — Of course, i add things for my son to snack on as well as take to school with him!

I am gearing up to start another round of 21 Day Fix this month. ** it’s JUST the right amount of time before i have to try on my wedding dress again for another fitting. If you are following my journey at all, you know i tried on my dress 9 weeks ago and it was way too small! EEEK. So i have until June 7th or else it has to be taken out. And i don’t want it taken out, i mean I HAVE UNTIL OCTOBER!!! I CAN DO IT.

If you want to join me in our private group as i do it for extra accountability and fun, Fill out the form below! I love having people to do it with for accountability!

Saturday, June 3, 2017

5-Day NO Sugar Challenge

Congrats on accepting the FitMenCook 5-Day No Sugar Challenge! I once read an article that suggested it was easier for people to give up sex than it was to give up sugar. And if you think about it, they may be right since added sugar is everywhere!


Learn how to find natural, sustainable ways to satisfy our sweet tooth. We want to equip ourselves with ideas and tools that will help us kick our daily dependence on added sugars and sweeteners that are mostly found in processed foods.


We’ll be able to see how our bodies respond – physically and mentally – to a drastic reduction in added sugar.
We’ll also understand just how much processed food we are eating that we could actually be substituting with natural foods.


No products with ADDED sugar. Yes, this may include some protein bars, protein shakes and…some nut butters. NOOOOOOOOO!!!
Remember, this is added sugar, not sugars naturally occurring in foods. Keep in mind that nearly all food has some amount of natural sugar in it – those are fine. It’s the added sugar we do not want.
TIP: Do not to look at the sugar content of food; rather, check the ingredient list and see if sugar or sweetener has been added.
Sugar is known by different names, so read the labels and avoid products with names such as:
High fructose corn syrup
Evaporated cane juice
Hydrogenated starch
Invert sugar maltose
Crystalline fructose
Brown rice syrup
Here is a list with other names for sugar

No artificial sweeteners. That means no to Truvia, Sweet One, Sweet ‘N Low, Splenda, Equal, Nutrasweet, etc.

No ADDED natural sugars or sweeteners. This includes honey, syrup, coconut sugar, Stevia in the raw, xylitol, etc.

Remember, check the ingredient label to determine if what you’re about to eat satisfies the requirements for this challenge. Nearly all food has sugar so focus on what sugars or sweeteners have been ADDED to the food.


Fresh vegetables and fruits
Naturally dried fruit ONLY IF the label does not have any added form of sugar.


Friday, June 2, 2017

19 low carb meals you can (almost) make without a recipe

I’m always looking for easy, low stress recipes to help me stay on track.  Even though I love to cook, sometimes I just wanna eat! Sound familiar?  Well, I decided to make a post with all my favorite “no recipe” meals so I would have them all in one place.  Most of these recipes require pretty basic ingredients.  Check them out and add to your grocery list the items you don’t normally keep on hand.  Then you can tackle the week with fork in hand and low carb confidence ~(insert picture of yourself on a mountain top looking superhero-like).

1.Patty Melt Wraps- cook up a pan of cheeseburgers and wrap them in lettuce leaves instead of buns.

2.Grilled Chicken Salad- grill chicken tenders and add to salad bowl of lettuce, tomatoes, cheese, low carb dressing.  Top with a few avocado chunks if desired.

3.Baked Fish and Oriental Salad- season fish filets with old bay seasoning and bake at 400 degrees until cooked -about 20 minutes.

 Add low carb Asian dressing to a bag of slaw mix- toss in a few roasted chopped peanuts and toasted crushed ramen noodles for crunch as desired.

4.Zoodles and Meatsauce- brown ground beef or ground turkey and add low carb spaghetti sauce or a can or seasoned tomatoes.  Serve over a bed of zucchini noodles.  Top with parmesan cheese as desired.

5.Flatbread Pizza- start with a low carb flatbread or tortilla and add leftover chopped meats, chopped veggies, olives and cheese.  Bake at 375 degrees until cheese melts.

6.Veggie Omelet- coat a skillet with olive oil and saute veggies such as peppers, onions, tomatoes, spinach.  When veggies are tender remove and add a few slightly beaten eggs and cook until set.  Top with veggies and cheese as desired.

7.Chef’s Salad- add chopped turkey, ham, bacon, cheese to your lettuce and tomato salad.

8.Grilled Steak & Veggie Platter- grill your favorite cut of steak alongside veggies like onions, peppers, squash, zucchini, etc.

9.BLT Wraps- Crispy bacon and sliced tomatoes rolled up in a large lettuce leaf. (Add mayo as desired.)

10.Egg Roll Bowl- lightly coat a wok with oil and heat ground pork or sausage until fully cooked.  Remove and drain excess fat from wok.  Add a bag of slaw mix to wok and sprinkle with soy sauce, ginger and sesame oil (as desired).  Cook until slightly wilted then add meat back to slaw mix and toss.

11.Kabobs- thread skewers with chunks of your favorite meat and veggies.  Season with salt and pepper or brush on your favorite low carb marinade.  Grill until meat is cooked.  (Check temp with thermometer.)

12.Chicken Cordon Bleu Bake- lightly coat an oven proof skillet with oil and cook just until chicken tenders are brown- (tenders will finish cooking in oven). Arrange tenders in skillet and top with a smear of cream cheese, some diced ham and a sprinkle of cheddar cheese. Bake at 375 degrees until chicken is fully cooked about 15-20 minutes.  Serve with a salad or steamed veggie.

13.Baked Eggs in Ham Cups- line muffin cups with a ham slice. Drop an egg in and bake at 400 degrees until egg is cooked- about 15-20 minutes.

14.Fajitas in a Flash- place chopped peppers, onions and chicken tenders in a baking pan. Sprinkle with fajita spices and a dash of olive oil and bake at 400 degrees until chicken is fully cooked and veggies are tender- about 30-35 minutes.

15.Herbed Chicken and Veggie Bake- Add chicken pieces to a baking pan and sprinkle with your favorite herbs, add veggies like carrots, peppers,etc and bake at 375 degrees until chicken is fully cooked- about 45 minutes.

16.Philly Cheesesteak Bowl- Add 1-2 teaspoons olive oil to skillet and saute chopped peppers and onions with ground beef or thin sliced leftover steak until veggies are tender.  Sprinkle with worcestershire sauce and top with your favorite white cheese.

 17.Chicken Salad (make your own or check label for carbs if prepared)- serve in lettuce cups or on sliced cucumbers.

18.Stuffed Mushroom Pizzas- stuff portabello mushrooms with low carb tomato sauce, cooked sausage, pepperoni, cheese. Place in 350 degree oven and bake until mushroom is tender- about 15-20 minutes.

19.Taco Salad Bowl- brown and crumble ground beef and sprinkle with cumin and chili powder or taco seasoning mix as desired. In large salad bowls,  layer lettuce, tomatoes, meat, cheese, avocado, sour cream, low carb salsa. Crisp a low carb tortilla in the oven and cut into strips- add a few strips to each salad if desired.

Tuesday, May 30, 2017

Low Carb Philly Cheesesteak Bowl

Low Carb Philly Cheese Steak Bowl uses already-in-your-pantry ingredients to make a quick and easy favorite even better.  If your family wants traditional cheese steak, just warm up a few hoagie rolls and everyone’s happy!

So you’re probably wondering when I’m going to stop with the philly cheese steak low carb recipe variations- never! (obviously)  First there was Low Carb Philly Cheesesteak Cups, next there was Philly Cheesesteak Stuffed Mushrooms and now there’s Low Carb Philly Cheesesteak Bowl! (Follow up alert: I’ve since posted a chicken based version of this recipe : Low Carb Chicken Philly Cheesesteak Bowl !!)

So no, I will never give up on my pursuit of the ultimate low carb philly cheese steak experience.  Thanks to modern technology, I can share my obsession with the millions (lol) who read my blog!

In this version, we have grilled peppers, mushrooms and onions as a base- you can also roast these in the oven rather than grilling them if you prefer, but they are delicious AMAZING grilled. Just sayin’.

So let’s get started: Procure your ingredients (speaking of ingredients, we are using ground beef, how easy is that?) and meet me below in the recipe box (aka philly cheesesteak lounge).

Cook time:  25 mins Total time:  25 mins
Serves: 4

World domination one low carb philly cheesesteak recipe at a time. This one with grilled peppers and onions, the requisite provolone cheese and ground beef. Yes, it really is that easy.
1 pound lean ground beef, grass fed if available
½ cup lower sodium beef broth
1-2 Tablespoons worcestershire sauce
2 medium onions
3 green bell peppers
5-6 mushrooms, halved
1 teaspoon olive oil
4 slices provolone cheese
salt and pepper as desired

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Brown the ground beef in a nonstick skillet.
Drain excess fat from skillet and add broth and worcestershire sauce to beef. Continue to cook on medium until liquid is absorbed. Salt and pepper beef as desired.
Turn heat off and arrange cheese slices over ground beef - cover pan and allow cheese to melt.
Cut peppers and onions into large pieces and place in a medium bowl. Add mushrooms and toss with 1 teaspoon olive oil and sprinkle with salt and pepper as desired.
Grill veggies over medium heat until crisp tender, turning as needed. (Or roast in a 400 degree oven for 10-15 minutes until crisp tender)
Divide veggie mixture between 4 bowls. Top with beef divided equally among bowls.
Nutrition Information
Serving size: ¼ recipe Calories: 385 Fat: 23 Saturated fat: 11 Carbohydrates: 13 Sugar: 6 Sodium: 390 Fiber: 3 Protein: 32 Cholesterol: 90

Sunday, May 28, 2017

How to Live Without Sugar For A Whole Week (Yes, It's Possible!)

Let's be real: It's time for you and sugar to breakup.

Disclaimer: Consult your doctor before starting a new diet.

As a self-proclaimed sugar addict, I was the last person you'd believe could give up sugar. Yet, after watching the Fed Up documentary, a revealing film about the dangerous health effects of sugar, I decided it was time to for sugar and me to breakup.

After doing some research, I realized going cold turkey was my best option. It's commonly quoted that the effects of sugar withdrawal—headaches, cravings, crankiness—will start to subside as soon as 7 days after you stop eating sugar. So I figured I'd just stop, deal with the withdrawal symptoms, and wait for the cravings to subside.

To accomplish this plan, I put together a 7-Day Eating Blueprint. A carefully designed plan rich with whole foods, high in satiating natural fats, and full of enough protein to keep me from feeling hungry. The plan was to not just kick sugar but to kick refined carbohydrates as well. White flour, pasta, and potatoes are high in starch and calories and tend to spike blood sugar, which can kick off a cycle of hunger and cravings. So, I decided to stop all the white stuff all-together. Yes indeed, seven days of detox from refined white carbs.

A copy of my eating plan can be found in the graphic at the top of this post. I followed it for a week and found tremendous success.

After one day of intense hunger and two days of headaches, I started feeling less foggy and less obsessed about snacking. My energy levels stayed strong throughout the day and I ended up losing 4 pounds by the end of the week.

If you're thinking of trying a 7-Day Detox, the following tips may help get you through the week:

Rest. During my week of detox, I would eat dinner, then start getting ready for bed immediately. My cravings for candy always spike just after dinner, so I found it easier to just get ready and go to bed. Allowing your body to rest also helps you reset your energy levels, so your body isn't begging for food to keep it from feeling fatigued. Not to mention, a week of habit change can be emotionally difficult! Get through the week by being gentle with yourself and allowing yourself plenty of rest.
Keep snacks on hand. Raw nuts and almonds tucked inside your purse will keep you from raiding every vending machine you see. I found Larabars to be a great, portable snack because they are naturally sweet and simple to eat on the go.
Drink. No drowning your sorrows in vodka. In fact, no alcohol for this week! But keeping yourself well-hydrated with water, kombucha, and unsweetened tea will keep your belly full. Carrying a water bottle full of detox water was my saving grace during many moments of weakness.
Kicking the sugar habit isn't easy, but it's amazing what 7-days can do for those sinister cravings. If your 7-day detox goes anything like mine, you're just 7 days away from feeling more energetic, more alert ... and 4 pounds thinner!

Wednesday, May 24, 2017

Smoked Salmon and Cream Cheese Cucumber Bites

prep 10 minstotal 10 mins  yield 40 bites


2 English Cucumbers, peeled and cut into 1" rounds
1 pound smoked salmon, cut into bite sized pieces
(1) 8 ounce package cream cheese, softened
3 tablespoons fresh dill, chopped
1 tablespoon Horseradish (more or less to taste)
1 tablespoon heavy cream, optional
Toothpicks or tiny party forks

Peel cucumbers and slice them into 1" circles. Arrange on a platter as desired. Place in the refrigerator while preparing the cream cheese.
Place cream cheese, dill, horseradish, and cream in a large bowl. Beat until well combined (a handheld mixer really helps here.)
Spread 1 teaspoon of cream cheese on top each cucumber slice (more or less to taste), then top each slice with a bite sized piece of smoked salmon. Insert a toothpick down the center to keep in place.
Serve at once, or keep in the refrigerator until needed.

*I recommend making these as close to the serving time as possible.

Nutrition Facts

Serving Size 3 bites per person
Amount Per Serving
% Daily Value
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.



Low Carb and Gluten Free Fried Cabbage with Kielbasa. Deliciously satisfying -Quick and Easy weeknight dinner on a budget! What could be more perfect?

You’ve got to love any recipe that contains inexpensive ingredients, is quick to make, and tastes like you spent hours on it. That is pretty much the food trifecta. This recipe fits the criteria for all three. Add in the fact that it is low carb and gluten free, and it’s like winning the food lottery. Cabbage has long since been a low carb staple. Here are some random facts about the worlds second most consumed vegetable. (The first being potatoes.)

1. Cabbage is one of the oldest vegetables, dating back to the 1600’s.

2. Cabbage is rich source of vitamins C, K, B6 and B9 and minerals such as manganese and calcium.

3. Cabbage contains quantities of fiber and iron, which help to keep the digestive tract and colon in a healthy condition.

4. Cabbage is available in many varieties: red or purple, green and Napa cabbage, usually found in Chinese cooking, bok choi and Brussel Sprouts.

5. Cabbage is: Low in Saturated Fat, Cholesterol, High in Dietary Fiber, Vitamin C, Vitamin K, Folate, Potassium, Manganese, Vitamin A, Thiamin, Vitamin B6, Calcium, Iron and Magnesium.

6. One cup of shredded raw cabbage contains 190% of the recommended daily amount of vitamin C.

7. A thick-witted person may be called a cabbagehead. In Hebrew, the term “rosh kruv” (cabbagehead) implies stupidity.

8. Drinking juiced cabbage is known to assist in curing stomach and intestinal ulcers.

9. If one is looking for ingredients of a low calorie diet, cabbage is at the top of the list. One cup of cabbage only holds about 15 calories. It is definitely a weight-loss food.

10. Cultures in which cabbage is a staple food, such as in Poland and some parts of China, show a low incidence of breast cancer. Research suggests this is due to the protective effect of sulfur-containing compounds in cabbage.
Prep Time: 10 minutes

Cook Time: 20 minutes     Yield: 6 Servings


6 tbsp butter, divided (olive oil, ghee or coconut oil)
1 cup onion, diced (about 4 oz)
4 cloves garlic, minced
2 tbsp red wine vinegar (get it here)
14 oz kielbasa, thinly sliced on a bias
large head green cabbage, cored and sliced
1 tsp paprika
sea salt and pepper, to taste
1/4 cup Italian flat leaf parsley, rough chopped
1 tsp crushed red pepper flakes, optional

In a large skillet over medium heat, melt 3 tbsp of butter. Add the onion and garlic to the pan. Sauté until onion is translucent and garlic is fragrant.
Add red wine vinegar to the pan and mix in with onions and garlic.
Add sliced kielbasa to the pan and sauté until slightly browned.
Add remaining butter, cabbage, paprika, salt and pepper. Toss to mix all ingredients together and coat the cabbage with butter and seasonings.
Saute until cabbage is wilted and slightly browned.
Top with fresh parsley and crushed red pepper flakes before serving.
Per Serving Calories - 370 Protein - 6g Fat - 29g Total Carbs - 16.5 Fiber - 7g Net Carbs - 9.5

Monday, May 22, 2017

Spinach and Mushroom Smothered Chicken

3 cups fresh baby spinach...
1-3/4 cups sliced fresh mushrooms
3 green onions, sliced
2 tablespoons chopped pecans
1-1/2 teaspoons olive oil
4 boneless skinless chicken breast halves (4 ounces each)
1/2 teaspoon rotisserie chicken seasoning
2 slices reduced-fat provolone cheese, halved


1. In a large skillet, saute the spinach, mushrooms, onions and pecans in oil until mushrooms are tender. Set aside and keep warm.
2. Sprinkle chicken with seasoning. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack.
3. Grill chicken, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until a meat thermometer reads 170°.
4. Top with cheese. Cover and grill 2-3 minutes longer or until cheese is melted. To serve, top each chicken breast with reserved spinach mixture. Yield: 4 servings.



Saturday, May 20, 2017

Cracker Barrel Meatloaf

Cracker Barrel Meatloaf 

2 eggs
2/3 cup milk
32 Ritz crackers, crushed
1/2 cup chopped onion
4 ounces shredded sharp cheddar cheese
1 teaspoon salt
1/4 teaspoon pepper
1 1/2 lbs ground beef
1/2 cup ketchup
1/2 cup brown sugar
1 teaspoon mustard

Preheat oven to 350.
Beat eggs. Add milk and crackers. Stir in onion and cheese. Add ground beef. Mix well. Shape into a loaf.
Bake at 350 for 45 minutes.
Combine ketchup, brown sugar and mustard to make topping. Spoon half of the topping over the meatloaf after 30 mins of baking. Return loaf to oven for 10 more mins of baking. Spoon the rest of the topping over meatloaf, return to oven and bake for 5-10 mins more.

Friday, May 19, 2017


Mother’s Day is on Sunday and this easy low carb peanut cluster recipe is for all the mothers out there, past, present, and future. The mothers whose kids are grown and long out of the house, the mothers who are in the trenches right now, changing diapers and herding kids to soccer practice, and the mothers that are still dreaming of their children to be. As one of the mother’s who is in the trenches at the moment, I have a thing or to to say about this here holiday. So listen up, kids. I am going to tell you what your mother really wants. You may be thinking fancy gifts and flowers and breakfast in bed. But it doesn’t have to be so complicated or expensive. While a visit to the spa is really nice and I wouldn’t say no to it, it’s also not necessary. Here’s what mama REALLY wants this Mother’s Day:

Acknowledge that mama of yours. Cards, letters, or phone calls are required if you’re not in her immediate vicinity. Kisses on the cheek and an “I love you, Mama, you’re the best” is standard protocol if you are nearby.
Give her some peace! If you’re still in your childhood or adolescence, refrain from fighting with your siblings for the day. That right there might be the greatest gift of all time.
Give her some time to herself. Spouses, this one is on you. Give her time off, tell her to go shopping or for a long walk, let her do whatever she wants to do for the day. Take the kids off her hands and just let her rest and breathe and have some space. If your kids are really young and are the sort to follow her to the bathroom, you have to run some serious interference.
Make things easy for her. If breakfast in bed means she will need to clean up after you, wiping up spilled milk and flour, DO NOT DO IT. I repeat, DO NOT MAKE HER BREAKFAST IN BED IF YOU CAN’T CLEAN UP THE MESS YOUR OWN DAMN SELF! Taking her out to brunch is an excellent alternative.

Make her something homemade. Cards or picture frames or paper flowers. This is especially important for the wee ones. I treasure my homemade kiddo gifts more than anything else. Almost all the other paper things and art projects that come home from school get tossed in the recycling bin, but the ones made especially for mama on Mother’s Day? Those will be with me forever.
And most important of all, give her peanut butter and chocolate. This is a hard and fast rule in my house. Don’t even speak to me on Mother’s Day if you don’t have some low carb peanut butter and chocolate treat on offer. (But if your mama prefers a different flavour, give her that instead…I am a little flexible on this!).
Here’s why this sugar-free keto treat is absolutely perfect for Mother’s Day. Because it’s so ridiculously easy to make that even the little ones can get involved. If they’re old enough like mine, they can even throw it together themselves (with a little supervision, perhaps) AND clean up after themselves (clean up will inevitably mean them licking out the bowl so they may need a shower afterwards). And it’s homemade, so you’ve basically covered rules 4, 5, and 6 above. With this one little recipe, you’ve got half of Mother’s Day already covered! And by using Lily’s Milk Chocolate (or dark chocolate, if you prefer), it’s a guilt-free indulgence.
These 3 ingredient peanut clusters are actually my low carb take on the famous CrockPot Candy, but they aren’t made in a slow cooker. I seriously don’t see the point of that crockpot candy, to be honest. Here’s why…it’s so insanely easy to melt chocolate in a double boiler. By using your crockpot, you’re adding hours to a process that takes about 5 minutes. Plus then you dirty your slow cooker. By using a boil set over a pan of simmering water, you’ve got your hot clean up water right there, ready to clean out the bowl. After your kids have licked it entirely clean first, of course.

Make mama happy this Mother’s Day. Give her time, space, some love, and peanut butter and chocolate!

Preparation 0:40 Cook Time 0:00 Serves 24     ADJUST SERVINGS
These 3 ingredient peanut clusters are so easy to make, even your kids can do it! A perfect low carb keto treat for Mother's Day. 


  • 1/2 cup peanut butter
  • 6 ounces sugar-free milk chocolate
  • 10 ounces salted peanuts


  1. Set a heatproof bowl over a pan of barely simmering water. Add the peanut butter and the chocolate and stir until melted and smooth.
  2. Add the peanuts and stir to coat well. Drop by rounded spoonfuls onto a waxed paper lined baking sheet and chill until firm, about 30 minutes. (You can make them as big or as small as you like. I made mine into 24 clusters.)


Thursday, May 18, 2017

Loving veggies now! Yummmmm

2 teaspoons vegetable oil
2 cloves garlic - minced
1/2 onion - chopped
1 (12 ounce) bag frozen broccoli - defrosted
3/4 cup panko breadcrumbs
1/2 cup sharp cheddar cheese
1/3 cup parmesan cheese
2 eggs - beaten

preheat the oven to 400 degrees. Lightly grease a baking sheet lined with aluminum foil.
Heat the oil in a small pan over medium heat, add in the garlic and onions. Season with salt/pepper to taste. Sauté until onions are garlic are tender, set aside to cool.
Add the broccoli to a kitchen towel. Wrap the towel around the broccoli and squeeze out the extra moisture. Pour the drained broccoli into a large bowl.

To the same bowl, add the panko, the cheeses, eggs, and salt/pepper to taste.
Mix together and form into patties, place on the prepared baking sheet.
Bake in the preheated oven for 15 minutes. Flip and bake for another 15 minutes or until browned and crispy.

Sunday, May 14, 2017

Caprese Zucchini Noodle Pasta Salad

This gorgeous Caprese Zucchini Noodle Pasta Salad is gluten free, low carb and simple with just 4 ingredients and a delightful dressing!

In the heat of the summer months, all I can think about is making recipes that do not require turning on my oven. Simple sides like this recipe is what it’s all about for me and sometimes the simplest of recipes are the best ones.

A classic caprese salad gets a little make over adding in zucchini noodles to give it a little something extra in that bite. Smooth mozzarella, perfectly ripe and sweet cherry tomatoes and fresh basil make this salad a winner every time you make it.

Dressing doesn’t have to be complicated to have an impact of robust flavor. A hint of lemon is what gives it that freshness and zesty bite.

Making ahead salads like this for a cook out or a simple side for a weeknight meal is how I like to roll in the summer. Stress free and easy is the theme I’m working on for a summer to enjoy with my kids and not slaving in the kitchen every day.

Enjoy this refreshing side dish salad with any summer entree meal or make it an entree and add some chicken to it!

Brenda’s Notes:

The zucchini noodles do tend to get kind of long so it’s best once in the bowl, cut them in half so it’s easier to serve.
I kept the skin on my zucchini and it is not cooked, this is eaten raw.
I have a Paderno spiralizer.
Make ahead and refrigerate up to a day ahead.          

8 cups zucchini noodles or about 4 large
4 ounces cherry tomatoes, sliced in half
8 ounces mozzarella pearls
1 ounce fresh basil, chopped
1/4 cup extra virgin olive oil
3 tbsp red wine vinegar
1 tbsp fresh lemon juice
1/2 tsp salt
1/4 tsp pepper
1/4 tsp garlic powder

Add all ingredients into a bowl.
Whisk dressing ingredients in another bowl and toss together.
Enjoy immediately or refrigerate until ready to serve.
Net Carbs: 4.9g

Nutrition Information
  • Serves: 8
  • Serving size: 1 cup
  • Calories: 152
  • Fat: 11.7g
  • Saturated fat: 3.9g
  • Carbohydrates: 6.3g
  • Sugar: 3.7g
  • Sodium: 333mg
  • Fiber: 1.4g
  • Protein: 8.4g
  • Cholesterol: 18mg
Prep time:  
Total time:  

Low Carb Cranberry Bread

A great way to start the day, or eat this bread as an anytime snack. If you like the tart flavor of cranberries, you will love it. A slice of cran- berry bread has 3.2 grams of carb and 3.9 grams of protein.

BAKING TIME: 30 to 40 minutes.
SERVING SIZE: one slice.
AMOUNT PER SERVING: 3.3 grams of carb, 3.9 grams of protein.

CHO (g)
PRO (g)
ounces cream cheese, soft
cup vital wheat gluten flour
cup unbleached, all-purpose wheat (white) flour
teaspoon baking powder
packets Splenda sugar substitute
cup unprocessed wheat bran
cup whole almond meal

cups fresh or frozen cranberries, crushed lightly


Preheat oven to 300˚F or 325˚F. Lightly butter three miniloaf pans (use nonstick pans made of heavy-gauge metal). Optional: For easy cleanup and removal, cut strips of waxed paper to fit in the bottoms of the pans and allow them to hang over the edge by an inch or two.

Put cream cheese and two eggs in the bowl of an electric mixer and beat with a flat beater until smooth, thick, and fluffy. Add the remain- ing eggs, one at a time, beating briefly after each addition. Add the remaining 
ingredients except for the cranberries. Mix together at low speed. Then fold in the cranberries.

Spoon the batter into the pans and bake the cranberry bread for about 40 to 50 minutes or until done. Cool before slicing. Keep refrigerated (keeps for about 3 to 4 days). Freeze bread that isn’t going to be used soon.

Variation: Whole-Wheat-Flour Cranberry Bread

Substitute 1cup stoneground whole-wheat flour for 1cup wheat (white) flour. There is a negligible gain in total carb of 1.1 grams.