Low Carb Double Chocolate Brownie Smoothie

If you have yet to try the Holy Cow, LC/GF Brownies recipe from this blog then you are missing out, because today’s recipe is centered around those brownies. 


Yesterday on Instagram I shared this image shortly after making the smoothie. I feel compelled to apologize that the cup isn’t filled up all the way. It’s mostly because I’m not a major chocolate fan. But I hope you can over look a half full glass and be tempted to try this amazing recipe!

I know chocolate smoothies tend to be a hit with most folks, personally I think you need a high quality cocoa in order to achieve that decadent, rich, chocolatey goodness that tricks your brain into thinking that you’re being bad only you’re not. Now, my recipe uses vanilla but chocolate can easily be used instead. I prefer to use True Whey Protein Powder, it’s sweetened with Stevia, has 1g net carb per scoop, is soy free(which is important for us PCOS Cysters), and the vanilla flavor works with every flavor of smoothie I have made thus far! 

What you’ll need:

1 1/2 c heavy cream

1 c ice cubes

Almond milk, optional to thin out

2 tblsp unsweetened Ghirardelli Cocoa Powder

2 tblsp Stevia in the Raw

2 scoops True Whey Protein Powder

2  Holy Cow, LC/GF brownies

Other add ins:

1/2 tsp peppermint extract

Low carb chocolate sauce, drizzled

Whipped cream, on top

Dark chocolate nibs, garnish

Directions

In a blender, add all the ingredients minus the brownies, and use the ice crush setting. If it gets too thick, add a splash of almon milk to thin out. Add brownies and other optional add ins; pulse a few times to incorporate completely. Portion out into your favorite glass(es) and enjoy! 

My nephew wanted a mint flavor, so in his glass I added a few drops of peppermint extract into his cup. My mom tried a spoonful and was blown away by how much it tasted just like the brownies(she’s my blueberry smoothie fan). Even G-Man was impressed and I can barely get him to have anything but a strawberry smoothie. 

So what are the carbs for this glass of sinful goodness? Are you sitting down?! 

3g net carbs

Now, I use MyFitnessPal to calculate and this could change depending on the brand of ingredients you use. 

So far I have made several different flavors, in future I may get a wild hair and blog about them. 

Strawberry Pomegranate 

Strawberry Banana 

Blueberry

Snickerdoodle

Mint Chocolate Chip

Double Mint Chocolate Chip

Mocha

Tropical Fruit with Pomegranate

Also check out my Pinterest board of low carb smoothie recipes, I have found oodles of delicious recipes on there. I like to look through even the high carb smoothie recipes for inspiration and figure out how to make them low carb. 

Y’all have a blessed weekend and take care! 

Low Carb Chori Pollo

If you love chorizo and easy recipes then this is for you! 

What you’ll need: 

1 pkg chorizo, casing removed

1 onion, chopped

1/2 stick butter or 2 tblsp coconut oil 

1 rotisserie chicken, deboned and skin removed

1/2 tsp ground coriander seed

3/4 tsp granulated garlic

1/4-1/2 tsp ground cumin

1/2 tsp chipotle powder

Mozzarella cheese or mexican cheese blend of choice

Preheat oven to 400 degrees F. Line a sheet pan with non-stick foil, set aside. 

Remove the casing from each chroizo link and cook in large skillet over medium/high heat with butter. Break it up into smaller pieces as it cooks. Stir in onion and cover with lid for a few minutes until onion begins to soften. Remove lid and continue to cook for five more minutes. In a large bowl add deboned rotisserie chicken, shred with either fingers or forks. Season with ground coriander seed, granulated garlic, chipotle powder and mix thoroughly. Spread out on sheet pan in an even layer, add chorizo and onions on top of chicken(and yes the buttery liquid too). Top with cheese and bake for 10 minutes, or until the cheese is melted. 

Serve with homemade guacamole, sour cream, a salad, or low carb tortillas. 

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

Calories: 325

Fat: 23g

Carbs: 5g

Fiber: 0.3g

Net Carbs: 4.7g

This is not an overly seasoned recipe, I used less cumin since my folks aren’t huge fans of it. But you can certainly use more if you prefer. As for the cheese, use whatever you like, I keep mozzarella on hand and used that. The time it took me to make this, from prep to baking was a total of 30 minutes. It goes by quickly and helps if you debone and remove the skin from the chicken ahead of time. Dad buys the rotisserie chickens from Sam’s Club on Saturday, that’s when I “process” the chicken and store it for later use. 

Hope you all have a blessed weekend! 

Low Carb Tuscany Peasant Soup

What you’ll need:

1 pkg Italian sausage links, remove casing, chop

1 small onion, chopped

2 stalks of celery, washed and chopped

2 tblsp coconut oil

3 garlic cloves, minced

3 zucchini, peeled, slice lengthwise and slice into quarter to half inch slices

1 can tomato sauce, find one with the lowest carbs if possible

1 can beef broth

1/2 c heavy cream, optional

2 tblsp tomato paste

Granulate stevia to taste, cuts through the acid

Salt and pepper to taste

5 leaves of fresh basil, chopped

Fresh Parmesan, garnish

In small dutch oven over medium heat, sauté onion and celery in coconut oil. Cook till transparent. Add minced garlic, cook for 30 seconds and add sausage. Cook till sausage is mostly cooked through about 10 minutes. Stir in zucchini slices, add tomato sauce and beef broth. Bring to boil, reduce temp and simmer for 15 minutes. 

To thicken, add tomato paste, heavy cream. Now season with salt, pepper, and a little stevia. Five minutes before serving, add fresh basil. This will preserve the basil flavor. 

Garnish with freshly grated parmesan cheese and enjoy!

Nutritional Information(according to MyFirnessPal)

Calories: 208

Fat: 8.2g

Carbs: 13.4g

Fiber: 2.7

Net Carbs:  10.7g

I love the fresh basil flavor the most! This a great soup to have on a chilly night, and can be made into a topping for spaghetti squash. Just leave out the beef broth and you’ll have a nice thick low carb meaty Italian sauce. 

NOK TIPS:

This can be made dairy free by leaving the heavy cream out entirely. Which is why I mention it as optional. 

Any sausage can be used, not just Italian. I used a mild Italian sausage, but you can use hot, bratwurst, or kielbasa. Turkey or chicken sausage can also be substituted. 

Hop you all have a blessed week! 

LC/GF Baked Parmesan Chicken

Hey everyone, 

How many here are fans of pork rinds? I sure am, but I will admit that I have been extremely hesitant to use them in lieu of breadcrumbs. I always feared that the meal would taste like pork rinds, which isn’t technically a bad thing but in a way it is. So I jumped into the deep end of the pool, sink or swim, and made this for the family. The only difference is that I used pork rinds instead of breadcrumbs, everything else was the same. 

What you’ll need: 

2 pounds chicken, thawed and fileted

7 oz pork rinds, finely ground

1 cup parmesan cheese

1 tsp dried basil

1/2 tsp dried oregano

1 tsp black pepper

3 sticks butter, melted

1 Tblsp minced garlic

Directions:

Preheat oven to 375 degrees F. Line sheet pan with non-stick foil and set aside. On the stove top in a medium size sauce pan over medium heat, begin melting the butter. Once melted, reduce heat to low and add minced garlic. 

Filet chicken, try to keep your pieces about the same thickness. Set adise in a covered bowl.

Finely grind up pork rinds in food processor. Add to a medium size bowl and stir in parmesan cheese, basil, oregano, and black pepper. 

Take chicken, coating and sheet pan to the stove and begin assembling. First begin by placing chicken, one piece at a time, in the melted garlic butter and the rind into the pork rind coating. Once completely coated move to lined sheet pan. Easy! Continue this step until all the chicken fills the pan. Take the remaining pork rind mixture and spread it out over the chicken and drizzle the rest of the garlic butter over the top of the chicken. 

Bake for 40 minutes, or until the coating is golden brown. Serve over your favorite salad, in low carb wraps, or with spaghetti squash with a marinara sauce. 

If you want to reduce the amount of butter please feel free to do so. I like for this recipe to be super buttery, but you can do it however you like. The pork rind coating didn’t crisp up like abread coating would, but it was a great alternative and definitely making it again!

 Let me know what you think and if you’ve tweaked it! I love learning about other possible variations. 

Have a blessed week!! 

Sheet Pan Kielbasa, Peppers, & Onions


This easy-peasy recipe is pretty much self explanatory by the picture above.

What you’ll need:

Kielbasa

Onion, sliced

Mini sweet bell peppers, sliced

Kosher Salt

Black Pepper

Granulated Garlic

Directions: 

Heat oven to 425*F, line sheet pan with non-stick foil. 

Slice kielbasa, onion, and bell peppers. Spread out on pan, sprinkle lightly with salt, pepper, and granulated garlic. Bake for 25 minutes and serve alone or with a side salad, or on low carb tortillas. 

Nutritional Information: 1/4 Serving(according to MyFitnessPal)

Calories: 481

Fat: 40g

Carbs: 13.7

Fiber: 4g

Net Carbs: 9.7g

This a quick meal that doesn’t take a lot of time to put together, especially if you prep your vegetables over the weekend. Leftovers can be used the next morning with scrambled eggs or in an omelet. 

Happy eating!!

Sheet Pan Steak & Vegetables


To start the week off I decided to treat the guys (dad, G, and JJ) to a low carb manly feast! Depending on what cut of steak you use will determine the outcome of this meal. So keep in mind, the leaner the meat the chewier it will be and a likelier chance you will need to marinade. You can use anything you like, but keep in mind that if you are living a low carb life to keep your marinades sugar free. Aside from the one listed below, I also like using peanut oil with fresh lemon juice, lemon zest, and italian seasoning which is great with chicken. 

What you’ll need:

2-2 1/2 pounds flank or flat iron steak

1/2 c peanut oil, or any vegetable oil of your choice, divided

4 tblsp Worcestershire sauce, divided

4 tsp zesty cajun seasoning (optional), divided

4 tsp grill seasoning of your choice, preferrably one without sugar or msg, divided

1 pound frozen broccoli, thawed

1 pound frozen cauliflower, thawed

1 medium onion, sliced

2 garlic cloves, minced

Directions:

Marinade your steak for up to an hour or overnight in 1/4 cup oil, 2 tsps Worcestershire sauce, 2 tsps each of cajun seasoning and steak seasoning. Keep covered in the fridge if marinading overnight and keep covered on the counter top if marinading for an hour. 

Set oven to 425*F. Line a large half size sheet pan with non-stick foil(shiny side down, dull side up). Set aside. 

In a large bowl add thawed broccoli, cauliflower, sliced onion, minced garlic, 1/4 cup of remaining oil, Worcestershire sauce, and remaining seasonings. Give it a good stir to coat everything and pour out onto the foil lined sheet pan. Flatten out into a single layer and bake for 20-25 minutes. 

Place a metal cooling wrack(aka metal wire rack) over the sheet pan of cooked vegetables. Carefully place the marinated steak on top. Bake for an additional 15 minutes or until an internal thermometer reads between 125*F — 140*F. Depending on how done you like your steak. Remove from oven and let rest for 10 minutes before serving. 

Nutritional Information: 1/6th serving(according to MyFitnessPal)

Calories: 520

Fat: 33g

Carbs: 11.3g

Fiber: 4.4g

Net Carbs: 6.9g

There you have it! A meal under 10g net carbs, filling, and better for you. Any seasoning can be used, change it to keep things interesting! 

Both G and JJ were in food heaven. My dad being a purist prefers his steak to have that grill flavor, but for all the effort that was put into the meal he was thankful and surprised that it tasted as good as it did. There was plenty of steak between the three of them leftover to have for breakfast the next morning with their eggs, which is always a nice treat! 
Since this was such a hit with them it’s going to be filed away as a keeper, with a special request that I also do steak fajitas sometime soon. The leftover vegetables are great to have on wraps with chicken or can be used in another meal! Nothing goes to waste around here. 

Hope you all enjoy and have a blessed weekend!!

Baked Turkey Egg Muffins(LC/HF)

Morning everyone! 

What makes this recipe any different from the hundreds(if not thousands) of others out on on the web?! Nothing really, other than I can actually get these out of the silicone cups…nothing gets stuck! That’s a pet peeve of mine and one that has kept me from making these in muffin tins. I seriously recommend silicone cups/muffin liners whatever you want to call them. They are free standing which means you can place them on a sheet pan instead of a muffin pan. It has changed my baking life completely! I no longer have to use baking sprays, grease pans, or mess with paper liners, I highly recommend them!!!

Ok, on to the recipe which is truly versitile. You can use any ingredients you prefer, you can eve change it up to suit your dietary needs. 


What you’ll need:

8 eggs

8 slices of deli meat, I used turkey

1/2 onion, diced

3 mini sweet peppers, diced

1 tblsp butter or coconut oil

1/8 tsp turmeric

Kosher Salt and Black Pepper to taste

1/2 c shredded cheese, I used Seriously Sharp

In small sautee pan, melt butter or coconut oil and cook the diced onions and sweet peppers. Sprinkle on turmeric powder, kosher salt, and black pepper. Cook till onions are transparent and peppers are soft. If you want to add minced garlic, go for it. While that cooks, shred the cheese and set aside. 

Set out 8 silicone muffin cups/liners. In each cup place one slice of deli meat, the deli slices won’t hold the shape at first but once you get everything there they will. Take a pinch of cheese and place into each cup, this will help the meat to stay in place. Use a metal cereal spoon and dole out the peppers and onions into each cup. Now the fun part, careful crack an egg into each cup. Extra large eggs are too much for standard cups, so be sure to use regular or large, but nothing bigger than that. Use the remaining cheese on top of each egg and bake in a 350 degree oven for 20-25 minutes(depending on your oven). 

Let them sit for a few minutes before serving and pop them right out on to your plate! Enjoy with a low carb fruit, coffee/tea, or keto toast! 

These syore easily in the fridge for a few days. I wouldn’t go crazy making dozens upon dozens unless you intend on keeping them in the freezer. If you do freeze them make sure you take them out the night before and let thaw in the fridge. You can pop a few in the microwave for 30 seconds or until they are warmed through. Personally I just grab the, from the fridge and eat them cold. But not everyone is like that! 😉


Above is a close up picture of the first muffin I cut in half right after popping it out. The egg was perfectly set, yoke was creamy and not dry after 25 minutes of baking. The cheese was nicely melted, onions and peppers done to perfection! And again, this can be altered to fit your dietary needs! You can substitute egg whites instead of using a whole egg, use low fat ingredients, skip the deli meat all together and use turkey bacon, turkey sausage, pork bacon, or pork sausage. You can even make these vegetarian and load them up with spinach/kale, mushrooms, peppers, and onions serve with salsa, guacamole, and have yourself a fiesta breakfast! The possibilities truly are endless and I hope you have fun making these! 

Happy Healthy Eating!