Here's some New Years Motivation for 2022... Let's make our food taste good, shall we?!
Because when our food tastes good, we stick to our plan, and when we stick to our plan we get results, and when we get results we stick to our plan, and then... we REACH OUR GOALS! Woo hoo!
This recipe is just amazing. Tastes like a 5 star restaurant but in reality you can whip this up in minutes using minimal ingredients that you provably already have on hand.
Keto Alfredo Sauce- Makes 4 servings
3 Tbsp butter
3 cloves of garlic, minced
1/8 tsp dried oregano
2 cups heavy cream
3/4 cup finely grated parmesan cheese
1/4 tsp pepper
juice of 1/2 a lemon
In a medium sauce pan melt the butter over medium heat.
Then add your garlic and sauce for about 2-3 minutes, stirring until the garlic is fragrant and the butter is just beginning to brown.
Then add in the oregano and stir.
Pour in the heavy cream and mix well. Adjust heat to medium high.
Allow to come up to a rolling bubble.
Then add the parmesan cheese a little at a time stirring in as you go.
Turn heat back down to medium and allow to slowly bubble and thicken for a few minutes.
Then add in pepper and juice of 1/2 a lemon.
Taste for seasoning.
Serve immediately.
*Reheating later will cause the sauce to separate- It will taste perfect but the look of the sauce will not be the same.
low carb Broccoli Cheddar Egg Bites- makes 10 egg bites
9 eggs
1/4 cup heavy cream
2 ounces sharp cheddar cheese, chopped into small pieces
1 1/2 slices of American Cheese, chopped into smaller pieces
1/2 cup raw broccoli chopped small and thin
1/2 tsp salt
1/2 tsp pepper
1 tsp garlic powder
1 tsp onion powder
Preheat oven to 425 degrees.
Whisk together the eggs, heavy cream, salt, pepper, garlic powder and onion powder. Set aside.
Spray a muffin tin with nonstick cooking spray and evenly distribute the broccoli into 10 muffins.
Then evenly distribute the cheddar and American cheeses.
Pour in the egg mixture evenly between the 10 muffins.
Bake for 20-25 minutes.
Egg cups will be puffed up when you remove them from the oven. Let them cool about 5 minutes, they will deflate. Then remove them from the muffin tin and pack them up for an easy meal prep! Enjoy!
Fall comfort food is back and better than ever! I have created a wonderful keto friendly Sheppards Pie that everyone will love! I sub in cauliflower mash for potatoes but to be honest I dont think anyone will even realize because its THAT GOOD. And the meat filling I prefer ground turkey but you can use beef, lamb, turkey, or chicken. Totally versatile and perfect for meal prep!
Shepherds Pie- Serves 4
Meat Layer:
1 tsp olive oil
1 lb of ground turkey, beef, lamb, or chicken
3/4 cup chopped celery
1 cup chopped onion
1 clove of chopped garlic
1/2 tsp Paprika
1/2 tsp dried thyme
1 1/2 tsp dried parsley
1/3 cup dry red wine
3 Tbsp low sugar ketchup
1 Tbsp Worcestershire sauce
1 cup of frozen peas
1/2 cup chicken stock
1 ounce cream cheese
Salt & Pepper
Cauliflower Layer:
About 5 cups of cauliflower florets (1 medium head)
3-5 Tbsp butter
3-4 Tbsp mayo
1 tsp garlic powder
1/2 tsp onion powder
1 egg
1/4 cup shredded cheddar cheese
Salt & Pepper
Preheat the oven to 400 degrees.
In a large pan heat up the olive oil over medium high heat and brown the meat until it is almost fully cooked. Drain if needed.
Then add in the onion and celery and cook for 3 minutes until it is soft and the meat is fully cooked.
Add in the garlic and cook for 30 seconds until it begins to smell fragrant.
Add in the paprika, thyme and parsley and stir to warm the spices.
Season with salt and pepper.
Deglaze the pan with the red wine. Stir until the wine is evaporated.
Then add the ketchup and Worcestershire sauce and stir well.
Add the chicken stock and allow it to come up to a bubble, 1-2 minutes.
Next, add in your peas and allow them to warm through and turn bright green.
Then add in the cream cheese and mix until it is fully melted.
Check for seasoning and add more salt and pepper if needed.
Set aside.
For the cauliflower mash, steam the florets for 10 minutes until they are soft and a knife cuts through them easily.
Then, add them into a food processor with the butter, mayo, onion powder, and garlic powder.
*I would start with the less amount of the ingredients. Since all cauliflower is difference I would mix and then taste for seasoning and add more based on your taste.
Season with salt and pepper.
Taste as you go and add in more spices and butter if needed.
Once you get the seasoning right then add in your egg and pulse and your cheddar and pulse for another 10-15 seconds until everything is incorporated.
In an 8x8 baking dish add in the cooked meat mixture and smooth to an even layer.
Then add the cauliflower mash on top and smooth the top.
Bake for 30 minutes until the top is lightly browned and the dish is bubbling.
Allow to sit for at least 10 minutes and then enjoy!
Wondering how I have managed to have this blog for 7 years (what?!) and never shared my coleslaw recipe that I make about 20 times each Summer. Don't worry, it is here now and it is definitely worth the wait!!! Perfect for your next picnic, family BBQ, or meal prep! Make this and enjoy a guilt free side dish that is easy, creamy, and low carb... it's absolute perfection! Check out the video above to watch me make it!
Keto Coleslaw- Makes 8 servings (1/2 cup each) 1/4 cup heavy cream 1/2 cup mayo 1/4 cup sour cream 2 1/2 Tbsp apple cider vinegar 1/2 lemon, juiced 1/2 tsp dijon mustard
1/2 tsp garlic powder
1/2 packet of Truvia (about 1/2 tsp- adjust to your taste)
1/4 tsp celery salt
1/4 tsp black pepper
salt to taste
+
16 oz bag of Coleslaw mix (shredded cabbage and carrot)
Combine all of the ingredients except the coleslaw cabbage mix.
Mix well with a whisk until there are no lumps and it is a smooth dressing.
Combine the cabbage mix to the dressing and mix well.
Place in the fridge for at least 4 hours before serving. Best if made the day before you plan to serve.
Makes 4 cups total and will last up to 5 days in the fridge.
I mentioned at the end of 2020 that I was going to be launching a coaching program. At that point I had said it was group coaching and I had a solid plan and I really thought I would be good to go for a January start....
But then I started talking to some of my followers. I really talked to some of you guys! In my DMs, in my comments on YouTube, on Instagram, through email... all over ha! I realized that no. I needed to rework this program, it wasn't good enough yet... so what did I do? I got to work. I started over from scratch and I can finally say this new program, Less Weight, Better Life, is now a on-on-one coaching program and it is launching in a few short weeks!!!!!!
If you are struggling with your weight, with dieting, with staying motivated, with figuring out where to start... you need to get on my email list as soon as humanly possible so you can get the information as soon as it's released for my one-on-one program- you will also get tips, motivation and all the bomb content I can think to deliver you- without spamming you of course hehe.
Click below and you will get the information and then you can decide if the program is something that is right for you.
This is a great dinner to make when you want a home cooked meal but you want minimal prep and chicken that pretty much cooks itself in the oven. Also, please use whatever herbs you have and like. This is just a guideline for my favorite flavors but definitely make this recipe your own!!
I love experimenting with a combination of fresh herbs and dried.
Skip ahead to minute 4:36 in the video above to watch me make this recipe!
Roasted Herbed Chicken- Serves 4
2 chicken breasts, bone in & skin on (about 2 1/2-3 lb total)
2 cloves of garlic minced
3 Tbsp butter, softened
2 tsp Italian seasoning (dried)
2 1/2 tsp fresh rosemary, minced
Juice of half a lemon
1/2 tsp salt
1/2 tsp pepper
Preheat oven to 280 degrees .
Combine all the ingredients besides the chicken in a small bowl. Mash together until everything is well incorporated.
Pat the chicken dry with a paper towel and smear the butter mixture all over the chicken including both sides and under the skin.
Place in a shallow roasting dish and cover with tin foil.
Bake for 90 minutes basing 2-3 times.
After 90 minutes remove the tin foil and increase the oven temperature to 425 and cook for an additional 15-20 minutes until the skin is nice and golden brown and the chicken is cooked through.
Remove the chicken from the oven and tent with tin foil. Allow the chicken to rest for 10 minutes.
Then remove the meat from the bone and add back into the baking dish and baste with the sauce.
Never, ever deprive yourself. That's the only way you will succeed on any diet- you need to make it into a lifestyle. Because in life there is always going to be a food craving. I frequently crave Italian comfort classics. So what do I do? I create a keto/low carb version that I can eat, enjoy, and not feel the slightest bit guilty about it. Watch the video above to see how easy this recipe is to put together.
Sausage Pesto Bowl- Serves 1
1 sausage link (I use the Beyond Meat hot Italian sausage)
1 Tbsp pesto
1 1/4 Tbsp fresh grated parmesan cheese, divided
1/4 cup ricotta cheese
1/8 cup mozzarella cheese
1/2 cup tomato sauce ( I use Raos marinara)
1/4 tsp garlic powder
1/4 tsp onion powder
Sprinkle of salt & pepper to taste
Warm the sauce in a saucepan.
Cook the sausage until it is cooked through, I like to use a grill pan to avoid the extra grease.
While the sausage cooks in a small bowl combine the ricotta, 1 Tbsp parmesan, and the mozzarella. Season with salt, pepper, garlic powder and onion powder (note: I like to use a lot of seasoning, add a little of each until it tastes right to you). Taste the cheese mixture and add more if needed.
Slice up the cooked sausage and toss with the pesto.
To plate, put the cheese mixture in the bottom of a shallow bowl then top with the pesto sausage and pour the sauce around the edge (see the above video for reference). Top with the reserved 1/4 Tbsp of parmesan cheese and ENJOY!
