Chinese Chicken Salad

One of my favorite salads pre-keto, this salad is usually packed with a sugar laden dressing and dry ramen noodles. I knew I wanted to create a healthier version, and with the help of my favorite kitchen aide (my dad)…I did.


One head of shredded cabbage

1 cup of chopped green onions

2 cups of rotisserie chicken

1 cup of radishes (julienne style)

1/2 cup of chopped peanuts

1 cup of purple cabbage

1 tsp of garlic powder

1/2 cup cilantro

Salt and pepper to taste

I used 1/2 cup of Annie’s Shiitake Sesame Vinaigrette dressing and 1 tsp of lemon juice to finish the salad.

The topping – to add some texture, I microwaved one spaghetti squash for 5 minutes. Split the squash and lay the “noodles” on a paper towel. I then fried the squash noodles in coconut oil until slightly brown. These add the perfect crunch and sweetness to the salad.


Chili Lime Buffalo Bites

Presentation is everything to some bloggers. And I get it, I do. But, what’s more important to me is convenience – I want simple, whole foods that I can eat in between washing dishes or chasing dogs. Because that’s my life. And maybe it’s your life too.

One of my favorite grab and go, healthy snacks. Let’s eat.

Chili Lime Buffalo Bites

1 can of drained (white) chicken breast

2 tbsp of sour cream

Frank’s Hot Sauce, Tajin seasoning and some lime juice. All of this is to taste. Mix all of your ingredients. Top with chives. Enjoy!


Pumpkin Pie Truffles

1 bag of High Key Snickerdoodle cookies (in the food processor)

2 oz of cream cheese

1/3 cup of Libby’s pumpkin

2 oz of Lily’s sweets white chocolate (melted)

1 tbsp Swerve Brown sugar

1/2 tsp Pumpkin Pie Spice

After the mixture chills for an hour. Remove from fridge and form truffle balls. Place them on parchment paper and place back in the refrigerator for 1-2 hours.

Mix all the ingredients together and refrigerate for an hour. Then, form balls – place on parchment paper and put in the freezer for 2 hours. Dip frozen truffles into more melted Lily’s white chocolate and immediately sprinkle with Swerve sweetener and more pumpkin spice.

Wellness Journey

Movement is medicine

I know. That advice is as annoying as it is accurate. But it’s true. Sure, I lost weight with the ketogenic diet. I dropped 60 pounds in 6 months. I felt great. But I didn’t start finding myself again and cherishing self care until I started moving. With everything else in my life, I dove head first.

I started walking a mile everyday at a local park. Then it became 2. Within a matter weeks, I joined my first virtual challenge – One Month of (Daily) 5k’s. I fell straight into remembering my love of competitions. That was in the summer of 2018. I haven’t stopped moving since.

My workouts have changed. I’ve added cardio boxing, a stationary bike, free workouts I find on YouTube, whatever I feel like in the moment. But, I still make time for my daily walks. It could be 5 minutes or 50 minutes – that doesn’t matter. Movement is movement.

From hiding to front and center.

I can’t wait to see where I am in my fitness journey with each passing year – because I’m not stopping.


Chicken with an Almond + Paprika Vinaigrette

1. 4 flattened (boneless, skinless) chicken breast – cook 3 minutes on each side in olive oil. Remove chicken from the pan.

2. Reduce heat – add 1/2 cup chicken stock, 1 tbsp olive oil and 1 tbsp chopped garlic. Cook for one minute. Then add 2 tbsp roasted (I used slivered) almonds, 1/4 tsp lemon rind, 1 tbsp lemon juice, 1 tbsp sugar free honey mustard (I used G Hughes brand) 1/4 tsp paprika, salt and pepper (to taste). Cook for a few minutes – make sure you scrap the pan to get all the browned bits.

3. Return chicken to the pan and cook on low heat until vinaigrette reduces.

4. Top chicken with almond mixture, flat leaf parsley and green olives.


Loaded Pimento Dip

This loaded pimento cheese spread is simple to make and perfect for a holiday party. Or for an afternoon Real Housewives marathon. Let’s eat.

Loaded pimento cheese spread:

4 oz cream cheese

1/3 cup mayo

1/3 cup chopped bacon

4 oz drained pimento

8 oz shredded sharp cheese

McCormick garlic ranch, onion powder and Redmond Real Salt to taste.

Quick and easy. And you can’t beat a good dip.

Mix, chill, and eat.


Drop It Like It’s “TOT” casserole


One of my favorite keto discoveries. Super simple and versatile, and in this instance – the bulk of the recipe.

1 bag of riced cauliflower (Green Giant) steamed and cooled

1 egg

1 cup of shredded cheese

1 tsp of mustard

Salt and pepper

1 tbsp of heavy cream

Mix all of your ingredients, scoop into a mini muffin pan and bake at 350 for 25 minutes. Then raise temp to 425 and bake another 5 minutes.

Cheeseburger mixture:

1 pound of cooked ground beef

4 oz of cream cheese

1 small can of chopped green chilies (optional – we like the spice)

1/3 cup of sour cream

1 cup of shredded pepper jack cheese

Salt, pepper and McCormick’s Garlic ranch (all seasonings are to taste, I don’t measure)

Mix all of the ingredients on low heat until melted.


1. Spray an 8×8 square pan.

2. Layer your cauli-tots, the meat mixture, top with more shredded cheese and crumbled bacon. Repeat layers.

3. Bake for 25 minutes at 350.



Green Bean Casserole

With meal prepped ground beef on Sunday, this meal is ready in under 30 minutes. It’s perfect for a holiday get together or for a day when you’re wearing your pants inside out. Let’s eat.

8 oz (cooked) ground beef

1 can of green beans (drained)

4 oz cream cheese

1/2 cup shredded cheese

4 tbsp fried onions

Salt, pepper, garlic.

Mix all the ingredients, leaving out 2 tbsp of the fried onions. Bake in a sprayed 8 x 8 dish for 15 minutes at 400 degrees. Remove the pan from the oven and add remaining 2 tbsp of onions. Bake an additional 5-7 minutes until the top is crispy.