Sheet Pan Lemon Pepper Chicken

Need a quick and easy dinner? This week I’m pulling out sheet pans for a few meals this week. Everything is low carb, keto, and gluten free. Perfect on those nights when you don’t have time for a big meal.

You’ll Need:

3 large chicken breasts, cubed

2-3 small onions, chopped

2 pounds frozen broccoli, thawed, drained on paper towels

1-2 tblsp Tones lemon pepper seasoning

2 tsp granulated garlic

1/2 tsp kosher salt

1 tsp black pepper, optional

1 tblsp dried chives

Pompeian Coconut Oil Spray

Directions

Heat oven to 425 degrees and line sheet pan with foil or parchment paper. Spray lightly with coconut oil.

Cube chicken, chop onions, and squeeze broccoli gently to remove excess moisture. Add chicken and veggies to sheet pan. Mix seasonings in small bowl and stir to combine. Sprinkle half of the seasoning mixture over the chicken and vegetables, combine to coat. Sprinkle on remaining seasoning mix for extra flavor. Spray lightly with more coconut oil and bake for 30-35 minutes.

Enjoy as is or with a side salad and keto dinner rolls.

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Low Carb Sheet Pan Quesadilla

Don’t think I’ll make quesadillas the same way ever again.

One of the easiest ways to make a quesadilla for the entire family. True, you can’t customize the filling this way, but my crew can be easy to please at times. Any filling you can think of will work with this recipe. I chose sausage, peppers, and onions.

No other seasonings needed, spicy sausage can be used as well. Chicken, beef, turkey, steak, shrimp, turkey pastrami and pepperoni…whatever your preference. Prep everything accordingly, for me the sausage was cooked through in about five minutes.

The following step was super easy. Lined a sheet pan with either non-stick foil or parchment paper. The size of your tortillas will determine how many you’ll have to use. Our low carb tortillas are 8 inches(🤷🏻‍♀️), so I wound up using ten for the bottom and sides. You’ll want to make sure to allow about half the tortillas to hang over the side. To make sure that the bottom edges would fuse together, I added a light layer of shredded cheese and topped it off with the cooked sausage mixture.

We’re a cheesy bunch 😉 I had some leftover sliced provolone that I added, plus the rest of the shredded cheese. Ohhhh yeah!!!

The next part might seem a tad tricky, but trust me it wasn’t as difficult as it may seem.

~The folding of the edges over the top~ 😱

For me, I had to use an additional 6 tortillas over the top before I could flap the edges over shut. See below…

See? All right, so it’s not “pretty”, but let me tell you this meal was spot on! To help hold the shape as it bakes, place another sheet pan on top. This joker crisped up perfectly!

You’ll Need:

16 low carb Mission Tortillas

1 pound mild sausage(or any meat you prefer)

1 large onion, chopped

1 each green and red bell pepper, chopped

2 c shredded cheese

6 slices provolone cheese

Directions:

Preheat oven to 425*F. Line pan with non-stick foil or parchment paper. Drape eight of the tortillas halfway over the pan’s edge and place two down the center. Sprinkle with a light layer of shredded cheese. Set aside.

Cook sausage with peppers and onions; add on top of the shredded cheese layer. Place six more on top and fold the edges up and over. Place another sheet pan on top and bake for 20 minutes. Remove top sheet pan and bake for another 5 minutes till browned. Let cool and cut into 10-20 servings.

Per 1/10th serving the net carbs, minus nacho cheese sauce, comes out to 9.6g. Granted that may seem like a lot, works out for me since this was the only thing I’ve eaten today. As for the nacho cheese sauce, this is entirely optional. I used the recipe from Officially Gluten Free. Easy and tasty, I added 1/4 tsp chili powder, 1/4 tsp paprika, and 1/4 tsp granulated garlic for that “nacho” flavor.

This entire recipe is an absolute keeper! A huge hit with me and the boys, the cheese sauce was on point too! Imagine making a massive pizza quesadilla with a low carb homemade marinara sauce! ☺️

Need I say more? Nah, the pictures speak for themselves, with endless possibilities! Philly Cheese Steak, chicken or steak fajita, tex-mex, spicy shrimp, cheesy ground turkey, pizza, sloppy joes, vegetarian…

Happy Eating!!

Pumpkin Pie Spice Muffins(Muffin Monday)

I could NOT resist! Seriously, I have had this bottle of pumpkin pie spice for a month now and I couldn’t wait any longer to open it. I don’t know about you, but when I opened that bottle it smelled like I was being enveloped in fall goodness! Incredible!

At 1am this morning I decided I wanted to have some muffins for breakfast. Since I have a strict criteria of what I can and cannot have, I knew I had to be mindful and look for the following: they had to be low carb(✔️), keto friendly(✔️), soy free(✔️), gluten free(✔️), grain free(✔️), and if possible dairy free(✔️). I got crazy lucky when I came across Healthful Pursuit’s recipe. The carb count comes out to about 4g net carbs per muffin, which is perfect really! You can have this alongside a scrambled egg and bacon for a well balanced meal. I plan to enjoy mine with a poached egg and some homemade turkey sausage patties.

I did take a little liberty in tweaking the recipe to my liking, here’s what I did.

You’ll Need:

4 large eggs

1/2 c avocado oil

1/2 c lactose free milk

2 tsp homemade vanilla extract

2 c almond flour

2/3 c granulated Stevia sweetener

1 tblsp + 1 tsp baking powder

1 tblsp pumpkin pie spice

1/2 tsp cinnamon

a healthy pinch of kosher salt

1/2 c Hemp Hearts

Directions:

Preheat oven to 350F. Line muffin pan with muffin papers or use a silicone muffin pan. I used silicone muffin cups on a sheet pan.

In a medium bowl mix eggs, oil, milk, vanilla extract until emulsified.

Add dry ingredients, except hemp hearts, and mix till well combined. Fold in hemp hearts gently. Use a muffin scoop and portion out muffin batter. (Original recipe makes 12, I got 15 1/2) Bake for 15-18 minutes(mine were done after 16 minutes). Let cool and enjoy!

♦️Now, you could do as the original recipe and dip the tops of the muffins in coconut oil and then into your cinnamon “sugar” mixture for a snickerdoodle effect. Or you could make cinnamon ghee spread.

You’ll Need:

2 tblsp organic ghee

Granulated Stevia and Cinnamon to Taste(or you can use Pumpkin Pie Spice)

Directions:

Mix these ingredients in a bowl and spread on a warm muffin.

Alternative Spreads:

Low Carb Apple Butter

Low Carb Pumpkin Butter

Almond Butter

Sun Butter

Cashew Butter

🔷If you aren’t a fan of ghee, you can use organic butter instead. Whatever works best for you!

🔶If you would like more info about hemp hearts and their healthy benefits, click here.

Hope you enjoy and have a great Muffin Monday!

September is Here, Grab Your Teal!!

It’s THAT time of the year folks. All things teal, all affected women uniting together for their voices to be heard around the world. What are your plans to help make a difference this month?

For me, certain health issues have arisen that could NOT have been more untimely. Especially when I have certain things planned for this month and now I cannot do them. 😔

My acid reflux and IBS have been going haywire over the last few weeks and last week was the worst. By last Thursday I had made up my mind that I needed to go back on the GAPS Diet and not let anyone or anything deter me. Especially the holidays. One of the things I’ve been reading up on is how the GAPS Diet can help me as a PCOS Warrior.

Initially, the GAPS Diet is low carb. So long as you forgo the fruits and vegetable with naturally occurring fructose. This is the same rule when living a low carb lifestyle/keto, etc. This diet is also gluten free…aces, since I need to give my lower digestive system a break. Goodbye low carb tortillas. It’s also removes sugar from your daily consumption, with exception to raw organic honey. I get that honey is not low carb/keto legal but it is necessary when doing GAPS.

The first thing to help jump start your day is by drinking warm honey lemon water.

It’s not easy to give up the hot cup of joe, BELIEVE me. But after knowing the benefits of what drinking honey lemon water can do for ya, I’ll take a mug every day! 🙋🏻‍♀️ The benefits far out weigh the need for caffeine. Besides, when your gut is unhappy drowning it with coffee, tea, and sodas only makes things worse.

If you would like to read more about how the GAPS Diet can help with PCOS, click here!

If you have to pop multiple prescription meds in order to function, honey you aren’t even remotely healthy. Healthy is when you don’t have to take any medication. And it is possible to be in your 30’s, 40’s, heck 80 yrs old and not be on any medication. Hippocrates was ahead of his time, he knew that in order to live a healthy life you have to take care of what you put into your body. Just look at the typical American diet. Sugar. Carbs. More sugar. Gluten. GMO products. Chem lab foods. I’m always surprised when someone my age states that they are now taking cholesterol meds, diabetes medication, etc. I’m in my mid 30’s, what is wrong with this picture? Our bodies are screaming for help and tossing more medication at it is NOT the solution.

The GAPS Diet, as well as other elimination diets/protocols, can be an inconvenience. All the planning, prepping, cutting out the bulk of what’s been touted as “healthy food”, reducing stress…I get it, a lot of people don’t want to be bothered. You have to be at that breaking point of being sick and tired of being sick and tired. The upheaval this kind of diet causes is not for the feint of heart, but I can honestly tell you it’s worth it!

Last year from August to October I felt amazing! Actually started to feel normal again, well normal being the exact opposite of how I had been feeling prior. No more reflux, no more IBS, no more sleepless nights, and as a byproduct I was losing weight. Lost 35 pounds in 3 months. Going for it again and sticking to it. I want to be a healthier version of myself, to be able to eventually help others, and show my results along the way. For now, at least the next two weeks, everything is going to be GAPS driven. Stages 1&2 are brutal, by Stage 3 more variety gets added, so recipes will be shared by then. Hopefully I won’t lose anyone in the process.

I’ll end with this, please look over the 9 signs below and ask yourself…do I suffer from any of these? If you do, please consider looking more into following a healthy gut protocol. I’m here, shoot me a message anytime! Always happy to help.

Have a great Monday!!

LC/Keto Friendly Jalapeño Popper Chicken Casserole

If you love jalapeño poppers and a good creamy chicken casserole, then I hope you will love this combination! It’s the result of reading through several other recipes and picking favorite parts from each one.

Y’all know I like to keep things simple, easy ingredients and simplified instructions. Whatever makes the cooking experience more enjoyable! That’s why I think this is going to be a hit with a lot of low carb families.

I think the key to this dish is the fresh mozzarella and rotisserie chicken. If all you have is shredded mozzarella or if that’s all you can find then go with it. Use what you can. I chose to use rotisserie chicken. I tend to get two meals from one chicken but this time I used the whole chicken. (TIP: Be sure to save the bones to make stock.) If you can’t find a whole rotisserie chicken at the store or don’t have time to make one yourself, you can use cubed cooked chicken instead. Just make sure the amount you use equals two pounds.

I also opted for pickled jalapeños instead of fresh. I like the ease that the pickled offer, strained half the jar and chopped them into smaller pieces. Simple. If you prefer to use fresh, I would think one to two large peppers would be more than enough.

What you’ll need:

2 pounds rotisserie chicken, deboned and chopped

2-3 small onions, chopped and sautéed in avocado oil*

2 pounds bacon, chopped and fried

1 1/2 bricks cream cheese, softened

1/2 c full fat mayonnaise, homemade stuff works too

1/4 c chopped pickled jalapenos

8 oz fresh mozzarella, sliced

1 c shredded cheddar

Directions:

Set oven to 400 degrees. Line a 9×13 baking dish with nonstick foil or use your favorite nonstick cooking spray.

Chop and fry bacon in a large skillet to desired doneness, remove from pan and place on a paper towel lined plate. Remove most of the grease to a heat resistant bowl and add onions to the skillet. Cook till transparent and lightly browned.

In a large bowl combine cream cheese, mayonnaise, and chopped jalapeños. Set aside and slice up fresh mozzarella.

Add deboned chopped chicken to the cream cheese mixture, along with cooked onions and bacon. Pour into prepared baking pan and smooth out into an even layer. Top with shredded cheese and mozzarella cheese. Bake for 20 minutes or until everything is melted.

This can be served with a side salad, roasted veggies, or alone.

*You can leave out or reduce the onions, especially if you are just starting to live a low carb lifestyle.

(The nutritional info below reflects the ingredients and amounts I used. Everything was full fat.)

Nutritional Information for 1/10 serving(according to MyFitnessPal)

Calories: 779

Fat: 58.9g

Carbs: 6.6g

Fiber: 0.4g

Net Carbs: 6.2g

This was a hit for the family, they loved the creaminess, thick chunks of bacon, and the cheesy goodness from the fresh mozzarella. I doubt I will have to freeze any leftovers, and dairy tends to not reheat well after being frozen. Any leftovers can be stores in the fridge and reheated slowly on the stove top or in the oven.

Save the Date:

Don’t forget, next month is PCOS Awareness Month. Mark your calendars, I have a lot planned for next month: low carb recipes both savory and sweet, giveaways, live FB videos showing how to make some tasty low carb treats, and more!

Save the Date

Mark your calendars, next month is PCOS Awareness Month! Got some recipes lined up for y’all and a give away of my favorite low carb snacks, cookbook, and other treats! Plus some other fun things in store to help raise awareness, you don’t want to miss out!

Chewy “Granola”

Today’s been a tad busy, but I finally got around to making homemade “granola”. It’s oat free, can be made dairy free, and spices can be added if desired. I love granola in general, especially homemade, but it tends to be too crunchy for my liking and and heavy on the spices and sweetener.

Which is why I love using honey in paleo and GAPS recipes, I’m able to control how much to use and it helps with the final texture. But how can honey be used to make “granola” when it’s not low carb? True, it is 17g of carbs per 1Tblsp serving, but as long as you don’t consume too much every day(per the GAPS Diet code, as I call it) you will be fine. And truly, I have been! Still losing weight a year later and I love to bake with it or have some in my warm lemon water. Those 17g of carbs haven’t impeded my progress, so everything in moderation.

Why did I choose honey for this recipe? Aside from it’s antibacterial, antioxidant, and anti-fungal properties, I knew that during the baking process the honey would give the best end results due to it’s natural fructose content. Not over baking it was a good idea too! Honey has a so much to offer us, but not just any honey will do. Specifically, we need to be using raw unfiltered honey. It does have a stronger flavor that some may find unpleasant, but it has the most to offer health wise.

Read more here and here(Dr. Mercola’s site includes a test to know if you have legit raw honey or not).

So here’s what you’ll need:

3 c chopped walnuts, or 1 1/2 c walnuts & 1 1/2 c whole almonds

2 c unsweetened coconut

5 Tblsp ground flax seed

5 Tblsp roasted & salted pepitas

5 Tblsp roasted, salted, and shelled sunflower seeds

3/4 c raw unfiltered honey

2 Tblsp organic butter or ghee

Optional: dried unsweetened cranberries, golden raisins, or dried blueberries

Optional Seasoning: pumpkin pie spice, cinnamon and ginger

Optional Nuts: whole or chopped pecans, sliced almonds, cashews, macadamia nuts

Directions:

Preheat oven to 300 degrees.

In a large bowl, combine all the ingredients together. Folding seemed to have worked best in my favor, in making sure that everything was evenly coated.

Spread out onto a lined half sheet pan and bake for 30 minutes. This will result in a chewier texture. Bake a little longer if you want it to be crunchy.

Let it cool completely before storing into food safe jars/container.

The yield for this recipe will depend on how much you plan to consume. We all ate roughly 1/2 cup servings(I had mine with unsweetened almond milk, as pictured above). You can easily measure out less into snack bags and keep to add on top of yogurt, put into your child’s lunch box, or have as a snack for on the go.

And I know in my directions I don’t say “stir every 10-15 minutes”, that’s because I didn’t stir mine. If you want to, go for it. Stirring it while baking will uniformly crisp up the “granola”. But I hope you’ll give this version a try and let me know what you think!

TGIF, have a great weekend!!

The Fourth Meal Trend Is Back!

Who remembers when Taco Bell came out with fourth meal? It was back in 2007 and for those late night munchies they were hoping you’d show up to get some gut busting snackage in before calling it a night. I don’t recall it going over very well, or lasting very long. 🤷🏻‍♀️

One of the 2018 food trends is the fourth meal. So what is it? Naturally, we already have breakfast, lunch, and dinner. The way I understand it, the fourth meal is after dinner but before breakfast. According to certain cultures dinner is already considered the fourth meal. So long as you include tea, biscuits, and jam as the third meal after lunch. (See below)

I have no personal qualms with this notion, if that’s how you roll more power to you. After living in Brazil for a year and half I got used to eating dinner later in the evening as it was cooler and more comfortable to do so. Some nights we weren’t eating till 8pm sometimes as late as 9-10pm. But now, I struggle getting a second and sometimes a third meal in. As for my caloric intake, getting what MyFitnessPal deems what I ought to be getting is an absolute joke! Most days I can barely break 1200. How on earth am I suppose to fit in a fourth meal? 🤨🤔

I recall back in late 2003, I was roughly 5-6 months pregnant with G, both my OB/GYN and Nutritionist told me that I needed to start eating 5-6 small meals a day. I earnestly tried, I did EXACTLY what they said but I started to feel sick to my stomach. It was basically too much food, mixed the constant clock watching, writing it all down, monitoring what I was eating and when…I started to hate food. So, I went back to my three lower carb meals a day, fitting in one to two complex carbs a day with my meals, making sure to measure out the servings, and IF I felt like having a snack then I made sure it was something healthy. I was maintaining the 35 pounds I had gained during my pregnancy, didn’t have a single issue with bloat, Gestational Diabetes, and more or less felt normal. My blood pressure was near textbook which apparently is unheard of for someone of my size. 😒 In the end, I proved for myself, that 5-6 smaller meals wasn’t for me.

Perhaps the fourth meal is designed for the night owls/hawks. With insomnia on the rise it’s plausible, I guess. Would this also include 3rd shift workers? Or other people who work the graveyard shift? I can’t help but wonder though…

…who would have the room for it? With the shoddy metabolism I was blessed with I know I personally don’t. 🤢

Which begs the question, do you see the fourth meal taking off again?

Granted I don’t think it’s about being glutenous, rather it’s along the same lines as having 5-6 smaller healthier meals a day.

Do you think this trend will stick around a second time? If it does, then I think it will only benefit those who are up late at night and people with faster metabolisms. I could be wrong and often am.

Please feel free to comment below! Let me know what you think, who do you think might benefit from it, and what are some healthier fourth meal options?

Happy Eating(fourth meal included)!!! 😉