Category Archives: Healthy Recipes

CREAMY GREEN CHILE CHICKEN SOUP

I have always been a lover of all things Mexican food…There is just something about the flavors that call to me, I guess. I would say that prior to switching over to a Keto way of eating, I was probably eating some sort of Mexican food like 4-6 times a week, and that might be an underestimation. I realized the other day that I miss those flavors! I have enjoyed the new palate that I’ve been eating these past few months. However, I was in the mood for something Mexican…SO, between that thought process, & the mounds of snow piling up outside my window…I decided to come up with a new soup recipe. I was pumped with how this turned out. (I will also say that I fed this to my friends, and there wasn’t a drop left…so keto or not, I think everyone was on board.) ¬†CREAMY GREEN CHILE CHICKEN SOUP

INGREDIENTS:

  • two 4 oz cans of Hatch’s green chiles (I used mild, but if you like spicy food you could use medium)
  • one 12 oz bottle of Victoria Green Taco Sauce (again I used mild here)
  • two 12.5 oz cans of Kirkland brand chicken breast (you could use a rotisserie chicken or cook/dice your own chicken if you would rather)
  • 8-12 oz chicken broth (depending on how thick you want your soup to be)
  • 1 1/2 tsp cumin
  • 1 tsp chili powder
  • 1 1/2 tsp onion powder
  • 1/2 tsp salt (more if needed)
  • 1/2 tsp ground black pepper
  • 12 oz cream cheese
  • 2-4 tbs heavy cream (again depending on how thick you want it to be)

Combine all of these ingredients into a crock pot & cook on high for 1-2 hours. All of the ingredients are cooked, so it’s just a matter of everything combining, & the flavor coming together. If you were needing to leave this to cook while you are doing other things, you could put it on low for longer.

Top this with shredded cheese, avocado slices, sour cream, or whatever else you might like!

For those who are trying to keep this meal ketogenic, check the chiles and taco sauce you are using. Some brands sneak some sugar in there. You want yours to only have 1-2 carbs. Enjoy!

 

Chocolate Silk Pie (ketogenic + gluten free)

As I started this process of ketogenic eating, I knew that I was heading into the holidays. I knew that it would be a change to not have the option to be able to eat all the sweets. I usually am good at moderation, but I knew that sugar wasn’t an option regardless…SO I was so excited to find that there were some alternative options to the normal holiday goodies I usually enjoy. It actually became kind of fun to decide WHAT exactly I was going to make to go with my family’s Thanksgiving meal. I finally decided I was going to attempt to make something chocolate, and for whatever reason…a thick, creamy, chocolate silk pie just sounded perfect. I found a recipe on Ruled.me and adapted it to my liking. I’m not going to like…I was PLEASANTLY surprised with how this turned out. My family even liked it. ūüėČ PLUS, it’s gluten free for those of you who need it to be.

MUNCHER CRUNCHER KETOGENIC CHOCOLATE SILK PIE

Ingredients for the crust:

  • 1 1/2 cups almond flour
  • 1/2 tsp baking soda
  • 1/8 tsp salt
  • 1/3 cup swerve (or your choice granulated stevia/erythritol sugar substitute)
  • 3 Tbs butter
  • 1 medium egg
  • 1 1/2 tsp vanilla
  • butter for greasing the pan

Ingredients for the filling:

  • 16 oz full fat cream cheese @ room temp
  • 4 Tbs full fat sour cream
  • 4 Tbs butter
  • 1 Tbs vanilla
  • 1/2 cup swerve (or your choice of granulated stevia/erythritol sugar substitute)
  • 1/2 cup cocoa powder
  • 1 cup heavy whipping cream
  • 3-4 tsp powdered swerve (or your choice stevia drops/sweetener for whipped cream)
  • 2 tsp vanilla for whipped cream

First you will need to make your crust. Preheat your oven to 375. Prep a 9 inch pie dish by greasing it. In a bowl, combine dry ingredients FOR CRUST. mix together. Soften butter, & add to dry ingredients. Mix it in w/a whisk or a fork until combined. It will be crumbly. Add to this mixture the egg & vanilla. Stir with fork until this dough becomes a firm ball. Work dough into pie crust. If the dough is sticking to your fingers, wet them with water slightly. Poke crust ¬†several times with fork to prevent bubbling, and cook for about 10 mins. Remove from oven, and cover edges with tin foil to avoid them burning, return it to the oven to cook for about 6-8 more minutes, or until the crust appears to be golden brown. Set the crust out to cool completely. **As a side note, this crust was delicious. I actually don’t even usually like pie crust, & I’d use this again as a base for a dessert**

For the filling, place cream cheese, sour cream, butter, vanilla, swerve, & cocoa powder in a bowl. Mix together until the filling is fluffy. In a separate bowl, mix together whipping cream until it thickens and forms peaks. Add to the cream the 3-4 tsp swerve, & 2 tsp vanilla. Continue to beat until the cream forms stiff peaks.

Fold a few spoonfulls of the whipped cream into the cream cheese mixture and mix GENTLY, allowing the air bubbles to remain in the cream. This helps the pie to maintain a thicker consistency. Continue this process until all of the cream is folded in, and the mixture is mixed through. Scoop this filling into the pie, and smooth the top out. Cover completely, and allow this pie to chill in the fridge for a few hours. I made mine the night before, and it was PERFECT for dinner the next day. Top with whipped cream, and enjoy…very happily. For those who want to know, if you slice the pie into 10 slices…each slice has about (7 net carbs.)

Muncher Cruncher Crockpot Healthy Ranch Chicken

The crockpot can be one of the best tools for busy people trying to eat healthy. It require very little effort to dump some ingredients into a crockpot, & let it do the work for you while you are running around all day. We had this super easy, and very delicious, healthy ranch chicken this past Sunday for dinner. It was a hit!

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CROCKPOT HEALTHY RANCH CHICKEN : (serves 6)

INGREDIENTS:

  • 4-6 boneless, skinless chicken breasts
  • 1 dry ranch dressing packet
  • 1 can of Healthy Choice cream of chicken soup
  • 8 oz of neufch√Ętel cream cheese
  • 1/2 cup chicken broth
  • 1 dash paprika
  • 1/8 tsp dried oregano
  • 1/4 tsp parsley flakes

In a large crock pot, combine 4-6 chicken breasts with one dry ranch dressing packet. Cook on low for 4 hours, or until chicken is cooked through & falls apart.

Add in 1 can of Healthy Choice, Cream of Chicken soup, 8 OZ of neufch√Ętel cream cheese, 1/2 cup of chicken broth, 1 dash paprika, 1/8 tsp dried oregano, & 1/4 tsp parsley flakes. Cook for another 20-30 minutes until all ingredients combine.

Serve over brown rice or quinoa. We paired ours with some oven roasted veggies, & it made for the perfect meal!

NUTRITION BREAKDOWN: (for 1 serving) 25 g protein/12 g fat/6 g carbohydrates

Muncher Cruncher Chocolate Cinnamon Protein Balls

Whenever I’m really trying to be good with my eating, the hardest thing for me is always the snacky moments, those times in-between meals when all I want to do is walk in the pantry & eat all the things I see. These protein balls are a great way to help with those “I need a snack,” moments. Clean, full of good stuff, & delicious.

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Muncher Cruncher Protein Balls: (makes 20 servings)

  • 1 1/4 cup old fashioned oats (can use gluten free if needed)
  • ¬†1 scoop chocolate protein powder
  • 1/2 cup almond butter
  • 2 TBS chia seeds
  • 2 TBS sugar free maple syrup (could use agave/honey/real maple syrup)
  • 1/4 cup water
  • 1/4 cup carob chips

Mix all ingredients together until combined completely. Use 1 TBS to scoop up balls. Place in fridge if you plan on eating them right away, or in freezer if you want them to last a bit longer.

Nutrition Facts: (per 1 ball) 82 cals, 4.7 g fat, 7.7 g carb, 1.5 g fiber, 2.1 g sugar, 3.2 g protein

Chopped Asian Chicken Napa Cabbage Salad with a Sweet Asian Dressing

My salads tend to look a lot alike most of the time, so when my mom busted out this yummy salad full of all sorts of different things a few weeks ago it was like a party in my mouth. I loved it! It tasted SO fresh & delicious. I wanted to recreate it ASAP. I changed it up a little bit because I couldn’t find all of the ingredients that she used…(I still have no idea what a daikon is…sorry mom, I left that out.) I also added chicken to make it a main dish instead of a side.¬†I LOVED how it turned out.

Processed with VSCOcam with f2 presetChopped Asian Chicken Napa Cabbage Salad with a Sweet Asian Dressing

Ingredients: Chop the following & combine in a bowl

  • 1 head of napa cabbage (I actually used a bag of pre cut cole slaw to save time)
  • 1/2 red bell pepper sliced very thinly
  • 3 scallions, white and pale green parts only, chopped or julienned
  • 1/2 cup snow peas thinly sliced
  • 1/2 cucumber julienned

Add in 7 oz of chicken. I used one can of the Costco chicken breast that I’d seasoned with black pepper & garlic salt.

Sweet Asian Dressing: whisk together the following

  • 1/4 cup olive oil
  • zest and juice of one lime
  • 1 clove of garlic, minced
  • sprinkle of crushed red pepper
  • 3 tsp soy sauce
  • 2 TBS rice wine vinegar
  • 1-2 tsp stevia in the raw (or regular sugar if you would rather use that)
  • salt to taste

Combine the chopped vegetables, chicken, and dressing together and stir.

 

The Best Peach Dessert in the History of Ever

So, let me start by saying my mom has been making this dessert for quite some time. My family members (and a lot of friends now) COVET it. She will ONLY¬†make it with perfectly ripe in season (mostly only Utah) peaches, which means there is only a short window of time that “Peach Dessert,” as we affectionally call it, can be made.

Now, let me also mention that it wasn’t until a few years ago that I actually tried this dessert. I love fruit, but I don’t like fruit in dessert form. No apple pie, no strawberry shake, no peach cobbler…you get it. I don’t know what it is, but I am not a fan. This being the case, I happily avoided peach dessert with no problem at all for quite some time because I just assumed I didn’t like it. I was very, very wrong. Turns out I love peach dessert. It comes from heaven.

The good news is that it is actually a lighter dessert. My mom has always made it with the fat free & sugar free ingredients due to sugar content and such. Yes, there are still calories, and I absolutely consider it a treat, but on the scale of desserts…it’s not too bad!

The Best Peach Dessert in the History of EverProcessed with VSCOcam with f2 preset

Peel & slice 8-10 ripe peaches

 

Mix together in a small sauce pan:

1 small box peach jello (fat free/sugar free if you can find it)

1 tbs corn starch

1 cup stevia (you can use regular sugar if you want)

Add 2 cups of water

Bring that to a boil

Stir it and watch it – once it comes to a boil it should be clear, all the sugar dissolved & you can see through it.

Set it aside & let it cool/thicken

 

In a separate container, mix together:

1 container of fat free/sugar free cool whip

1 can fat free sweetened condensed milk

1/4 cup lemon juice

 

Crush up one package of sandies shortbread  cookies in a plastic bag (not the pecan ones, just shortbread)

Spread 1/2 of the cookies on the bottom of a 9X13 dish

Next, add the cool whip/sweeten condensed milk mixture

Next, layer all the peaches

Pour the jello mixture over it

Sprinkle the other 1/2 of cookie crumbs over the top

 

Cover it & Let it set for at least 2-3 hours. It is even better if done the night before.

 

Try not to devour the whole thing in one sitting…although I always find myself trying to “even the edges,” to make the cuts clean. And by that I mean I just keep sneaking bites. Enjoy!

 

 

Holy Guacamole

There have been many a Sunday where my dad would come home from church and make a fresh batch of guacamole. It is one of those things that I feel like I could eat on almost anything…I LOVE it. He has taught me well, so I though I’d share his delicious recipe. Processed with VSCOcam with c1 presetThe Best Ever¬†Guacamole:¬†

Ingredients: 2-4 large avocados (pitted & smashed to desired consistency), 1 small chopped tomato, 1 TBS cumin, 1-2 tsp garlic salt, 1-2 tsp onion powder, 1/2 tsp ground black pepper. (Anything else you want to add…cilantro, lime, peppers for some spice, etc.)

Blend together & enjoy!

Almond Crusted Paleo Chicken Tenders

My sister & I are always on the lookout for new recipes to try out for Sunday dinner. Sunday dinners have always been a tradition in my family that I love. It’s so fun to cook together, eat together, & just spend time together. We decided to attempt some healthy chicken strips this past Sunday, and they ended up being so delicious. The kiddos even gobbled them up! Processed with VSCOcam with f2 preset

ALMOND CRUSTED PALEO CHICKEN TENDERSProcessed with VSCOcam with f2 preset

Ingredients:

  • Coconut oil/olive oil cooking spray
  • 1.5 cup sliced almonds
  • 3 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp dry mustard
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper
  • 3 tsp extra virgin olive oil
  • 4 large egg whites
  • 1 lb chicken tenders or chicken breasts pounded thin & cut into strips

Processed with VSCOcam with f2 preset DIRECTIONS:

  • Preheat your oven to 475. Line a cooking sheet with foil & spray generously with coconut oil/olive oil spray.
  • Combine almonds, paprika, garlic powder, dry mustard, salt, & pepper in a food processor. Pulse until the almonds are very finely chopped, and the spices have combined together. Drizzle the olive oil in until combined. Transfer this mixture to a shallow dish.
  • Combine 4 egg whites into a small bowl, and whisk together.
  • Dip chicken tenders in egg white mixture & then dredge in the almond mixture.
  • Place coated tenders¬†on the foil covered baking sheet & spray with cooking oil.
  • Cook for 20-25 minutes, or until the chicken fingers are golden brown & chicken is cooked through.

What I Eat on the Daily

I have had a few of you ask if I’d give a basic breakdown of what I eat in a day. If you follow my instagram you will recognize a lot of these same meals.¬†eating1

I do eat out a lot as well, but this is an idea of what a typical day of at-home eating looks like. Breakfast is usually on the go for me. I have to get up really early to be at the gym. eating6I try to get in 30 grams of protein right when i wake up, so I will usually grab a Questbar & 1-2 oz of all natural turkey jerky to eat on my way to work. Classy I know. I workout after my morning clients, so I am always ready to eat when lunch rolls around at about noon. My lunches & dinners are all very similar, so I just thought I’d post some examples of my common lunches & dinners. I eat eggs, salads, chicken lettuce wraps, grilled veggies, fresh veggies, deli turkey, & grilled chicken. Basically a combo of those things actually. I will usually eat eggs for one meal, and chicken or turkey for the other.¬†eating3 eating5eating2 eating4eating7I really try to get in 30-ish grams of protein with each meal, to help reach my goal of 100 grams of protein per day. I will generally eat a snack either in between lunch & dinner, or after dinner. For my snacks I will eat deli turkey, berries, turkey jerky, fresh cut up veggies, quest bars, almonds, & popcorn.

It is important to make sure you are eating enough of the right foods! If you are focusing on getting in lean greens & protein, with some good fats as well, you shouldn’t be feeling hungry or deprived!