"Pumpkin Pie" Chia Seed Pudding

Posted on October 15
8 oz unsweetened (plain or vanilla) almond milk
2 TBSP chia seeds
1 scoop vanilla protein powder
1 TBSP pumpkin pie spice ( I add a little more...)
Stevia or monk fruit if you like more sweetness
Low sugar granola (optional)
Combine in a mason jar, shake well and put in the fridge over night.
Top with your favorite granola... I use the cinnamon Keto Nut Granola or the cinnamon Livlo Granola......so good!
pumpkin-pie-chia-pudding thumb

Brown Butter Bacon Butternut Squash Soup

Posted on October 08


  • 2 butternut squash cubed
  • 6 slices of bacon chopped into pieces
  • 1 onion chopped
  • 3 cloves of garlic minced
  • 3 tbsp butter
  • 2 ½ cups chicken stock
  • 2 cups of reduced fat milk
  • Salt/pepper to taste
  • Optional: thyme and sour cream for garnish



  1. In a large pot, cook the bacon on medium heat. When done, remove the bacon from the pot and save for later.
  2. In the same pot, add butter and cook until slightly brown. Add onions and garlic and cook until fragrant. Add butternut squash and 2 and ½ cups water. Stir, cover, and reduce heat to low. Let cook for about 30 minutes or until butternut squash is completely cooked and soft.
  3. If you have an immersion blender, blend ingredients until smooth. If you do not have an immersion blender, let soup cool for about 30 minutes and then add it to a blender and blend until smooth.
  4. Bring pot back to low heat, and stir in 2 cups of milk. Soup should be creamy and smooth. Season with salt and pepper to taste.
  5. Serve with crumbled bacon on top, and with a dollop of sour cream and thyme if desired.

(serves 8)



Pumpkin Pie Smoothie

Posted on October 01
1/2 cup canned pumpkin
Optional: 1 small banana (adds creaminess)
1 serving vanilla protein powder
1 tbsp tahini or almond butter
1 cup coconut or almond milk
1 tsp pumpkin pie spice or more ..... ????

Roasting Vegetables

Posted on September 17
One of the simplest cooking techniques to bring out the best qualities of vegetables is roasting. It’s a practically foolproof way to get dinner on the table without much hassle and to make vegetables the main event on the plate.
Let these general roasting guidelines inspire you to try something new this month.
Preheat the oven to 425 degrees Farenheit. A “hot” oven will help caramelize the natural sugars in the vegetables.
Chop or break vegetables into uniform bite-sized chunks or roast the vegetable whole. Smaller pieces cook faster and crisp better.
For easy cleanup, put a piece of parchment paper on a shallow baking pan or cookie sheet. Space the vegetables out for even cooking.
Either drizzle the veggies with a scant amount of extra virgin olive oil or measure the oil into a resealable plastic bag or a bowl. Add the veggies and toss to coat. The oil is meant to be a sticking medium for seasoning and should be used sparingly.
Season the vegetables. If plain salt and pepper are too boring, try adding curry mixes, Aleppo pepper, taco seasoning, etc..
Roast until soft or slightly browned/crisped on edges.
Not all vegetables roast at the same pace. For example, beets will take longer than cauliflower, which will take longer than broccoli.
In addition to dabbling with different herbs and spices, try different presentations. Toss a mix of roasted veggies in with your favorite low carb pasta; make tacos with all the trimmings; put the vegetables in a light wrap with a creamy goat cheese; or toss them with kale or arugula for a warm salad.

Roasted Beet Hummus Recipe

Posted on September 10
Add roasted beets to hummus for a bright and colorful dip that will entice kids and adults alike to eat their veggies. Serve with baby carrots, radishes or cucumber or bell pepper slices.
15-ounce can chickpeas, drained and rinsed
½ cup chopped roasted beets
¼ cup extra-virgin olive oil
2 tablespoons lemon juice
¼ teaspoon salt
¼ teaspoon pepper
Combine chickpeas, beets, olive oil, lemon juice, salt and pepper in a food processor. Cover and process until smooth, scraping down sides as needed.
Nutrition Information
Serving size: 2 tablespoons
Serves 14
Calories: 52; Total Fat: 4g; Sodium: 80mg; Total Carbohydrate: 3g; Dietary Fiber: 1g; Protein: 1g.
Roasted Beet Hummus

Benefits of Avocado....

Posted on September 03

Avoid: Keto Nut Granola in the Strawberry Flavor

Posted on August 31

In a recent post, I shared a new keto nut granola that I liked in flavors cinnamon, blueberry and chocolate. I saw a new flavor, strawberry. Right before I purchased it, something told me to read the ingredient list. I was surprised that the strawberry flavor has TWO artificial sweeteners that the other flavors do not. LESSON: always read ingredient lists! I was disappointed to see this and baffled as to why they would ruin an other wise healthy product.




Mojito Vinaigrette Dressing Recipe

Posted on August 25
— A healthy, quick, and easy homemade salad dressing with all the flavors of a mojito! Made with lime juice, honey, and fresh chopped mint.
3/4 cup vinegar
1/4 cup olive oil
Juice and zest from 3 limes (about 1/2 cup juice, 2 tablespoons zest)
1/4 cup water
1 1/2 tablespoons honey
1/4 cup fresh mint, chopped
Combine all ingredients in a jar.
Top with tightly fitting lid, and shake to combine.
Store in refrigerator for up to a week.
**Aside from green salads, I also use this dressing as a marinade for chicken or shrimp or tossed with grilled or roasted vegetables. You can adjust the lime or honey amount to fit you taste buds....

Trader Joe's Crispbread

Posted on August 12

I love this new crispbread! It is so tasty, crunchy and can hold a pile of protein! Plus, it has only 3 grams of net carbs per cracker.


9 servings per container | Serving size 1 cracker| Amount per serving: Calories 130

Total Fat 9g, Sodium 170mg, Total Carbohydrate 6g, Dietary Fiber 3g, Protein 4g

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Another new low sugar granola..... only 1 gram of net carbs per serving.

Posted on August 12

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