Sesame Carrot Noodle Salad

Posted on March 03


2 tablespoons (28 milliliters) rice vinegar
2 tablespoons (42 milliliters) honey
2 tablespoons (28 milliliters) fresh lime juice
1 teaspoon lime zest
2 teaspoons (12 milliliters) toasted sesame oil
1 teaspoon freshly grated ginger
½ teaspoon kosher or sea salt
½ teaspoon crushed red pepper flakes
3 large carrots, peeled and trimmed
¼ cup chopped fresh cilantro
¼ cup chopped dry roasted peanuts


In a large glass bowl, whisk together rice vinegar, honey, lime juice, lime zest, sesame oil, ginger, salt and red pepper flakes. Taste and adjust seasoning, if necessary.
Thinly slice carrot (about ⅛-inch thick).
Add carrot ribbons and cilantro to the bowl of dressing and toss to combine.
Cover with plastic wrap or a fitted lid and refrigerate 30 minutes.
Heat a small skillet over medium heat.
Add peanuts and toast 30 to 60 seconds, stirring frequently, until peanuts are lightly browned and fragrant. Let cool.
Just before serving, top salad with chopped peanuts.

Cooking note: Carrots can be cut into coins, thinly sliced on a bias, shaved or spiralized.

NUTRITION PER SERVING: 87 calories, 5g total fat, 206mg sodium, 11g carbohydrate, 2g fiber, 2g protein

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Food Prep.....

Posted on February 24

When you have a busy week ahead, food prepping can make a huge difference. It will help you to stay on track with eating a whole foods and well balanced diet.

I just prepped for the week......

7 hard boiled eggs
1# lean ground turkey meat
4 chicken thighs
1 very large salad
Cut up carrots and celery
Washed and dried blueberries
12 keto apple muffins

If I have no time to cook later this week, I will be set to mix and match the above foods and not stress about eating healthy during a hectic week.


Vegan Black Eyed Pea Dip with Avocado

Posted on February 24


2 Tablespoons olive oil
3 Tablespoons fresh lime juice
1/2 teaspoon ground cumin
1/2 teaspoon Kosher salt
1/2 teaspoon freshly ground pepper
2 teaspoons hot sauce
3 cups black eyed peas rinsed and drained
1 1/2 cups corn
1 red bell pepper chopped
2 green onions sliced thinly
1 ripe avocado cut into small cubes
1/2 cup cilantro roughly chopped


In a small mixing bowl, whisk the olive oil, lime juice, cumin, salt, pepper and hot sauce together. In a separate large mixing bowl, combine the black eyed peas, corn, bell pepper, onion and avocado. Fold gently to combine. Sprinkle with cilantro then drizzle with the dressing. Fold to combine once more and serve.


Coffee .......

Posted on February 20

A report revealed coffee could potentially reduce the risk of developing neurodegenerative conditions or relieve some symptoms.

The results support past studies that found coffee protects the neurological system, reduces cognitive decline and improves insulin sensitivity.

Coffee crops are heavily sprayed with pesticides, so seek out organic selections; consider grinding it at home and drinking it without sugar.

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Love Good Fats....

Posted on February 18

As I was walking through Sprouts grocery, they were handing out samples of this new bar called "love good fats". It is a line of keto friendly bars (5 grams of net carbs) and shakes.

I tried the peanut butter chocolatey.... the taste was ok but I am not a super fan of the consistency. It felt lighter than a 3 Musketeers, so it literally can melt in your mouth. It is a great choice for keto, but for 8 grams of net carbs, I much prefer Autumns Gold grain free granola bars.


Chocolate Raspberry Smoothie

Posted on February 17


1/4 c. Organic Greek yogurt
6 Tbsp. Organic milk (or unsweetened almond or flax milk)
½ Frozen banana (or 1/2 of an avocado)
1 ½ c. Frozen raspberries
4 tsp. Dark chocolate cocoa powder
1-2 tsp. Honey (or monk fruit or stevia)
4-5 Ice cubes


Place all ingredients, except ice cubes, into a blender.
Blend until desired consistency. Add ice cubes and process again until ice is completely crushed and blended throughout. Serve immediately.

Makes about 2 1/2 to 3 cups.

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Golden Milk

Posted on February 13

Turmeric is known to aid with digestion and liver function, help relieve arthritis pain, aid with heartburn, stomach ulcers, gallstones, inflammation and even may prevent some cancers.

Curcumin is the chemical found in turmeric and it may have anti-inflammatory, anticancer, and antioxidant properties, according to early findings.


Unsweetened almond milk (or milk of choice)
Honey or maple syrup
Ground turmeric
Cinnamon stick
Ground cinnamon
Ground ginger


To make this turmeric golden milk, simply add all the ingredients to a small saucepan and bring to a light boil.

Turn the heat to low and let the golden milk simmer for a good 20 minutes to allow the flavors to come together.

Before serving your turmeric milk, strain it through a cheesecloth, if needed (if you’ve used whole peppercorns, for instance).

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Low Carb Pizza

Posted on February 12

The only allergen in these products is whey from dairy.

You can order online or go to the website to find a store near you.

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Friday Funny....

Posted on February 07


Posted on February 07

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