Anti-Inflammatory Gummies


These are not for those who do not like turmeric. The recipe I found called for a full tablespoon of ground turmeric, and as much as I love that stuff even I donโ€™t love it THAT much. Which is why I only used a teaspoon. They are still packing that earthy flavor but itโ€™s not as strong. My reason for making them is because I have been in a lot of pain since last week and itโ€™s to the point where I am struggling to get out of bed. 

Hence the gummies! 

These are crazy easy to make and can be put into any mold you desire. I used ice cub trays that have the easy release silicone bottom and chopped them up so I can add them to my lemon honey water and breakfast/lunch broth which it is amazing in! 

What youโ€™ll need:

1 tsp ground turmeric, or up to a tablespoon if you like

1 tsp ground organic ginger, or 1 Tblsp freshly grated ginger

Juice from one organic lemon, zest too for a more intense lemon flavor

1/4 c + 1 tblsp raw organic unfiltered honey

4 Tbslp bovine gelatin, or unflavored gelatin of your choice

2 c boiling filtered water

In a medium mix bowl add turmeric, ginger, lemon juice, honey, and gelatin. Stir to combine. Set aside and bring water to boil. Add water to remaining ingredients and whisk for two minutes, or until gelatin is completely dissolved. Pour into ice cube tray, 8×8 inch square pan, or silicone candy molds. Refrigerate for an hour or overnight. Use within 7 days.

I used ice cube trays and made 17 cubes. I then chopped up the cubes and use 12 mini cubes per 11oz of hot lemon honey water and 1/4 c of mini cubes per 2 c of chicken stock. Delish! 

For storage I just keep them in a ziplock bag, labeled, and in the fridge. You can store these in a glass container if you prefer, a Ball glass jar and lid would work as well.


Play with flavors. Below I made pomegranate flavored gummies for my son. A slightly different recipe but one that G has deemed better than boxed jello. ๐Ÿ˜ฒ Iโ€™ll share that recipe later! 


Hope these bring you comfort and relief as they have me. If youโ€™d like more information about the healing properties of turmeric comment below and Iโ€™ll be more than happy to share in another post. 
Have a blessed day!

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Roasted Pepper and Acorn Squash Soup

What youโ€™ll need:

3 red bell peppers, chopped

1 acorn squash, peeled, chopped

2 pounds organic ground beef(or bulk sausage if not doing GAPS)

1 onion, chopped

1 carrot, peeled, chopped

1 parsnip, peeled, chopped

3 celery, washed, chopped

2 tblsp minced garlic

6 c Homemade chicken stock

2 c filtered water

1 tblsp smoked paprika

1 tsp Celtic sea salt

1/2 tsp black pepper

Pinch crushed red pepper

Avocado oil, optional garnish

Directions

Set oven to 400*F. Line sheet pan with baking mat or parchment paper. Add chopped peppers and acorn squash. Toss with avocado oil and sea salt. Bake for 35 minutes. 

In dutch oven soup pot, add beef(or sausage), onions, carrot, parsnip, celery, and garlic. Cook till vegetables are tender. Add homemade stock, water, sea salt, black pepper, and crushed red pepper(if using). Simmer for 15minutes and add roasted veggies and simmer for another 10 minutes. 

Serve with a drizzle with avocado oil for some extra healthy fat and enjoy! 

I made this for the family and it is such a major hit! The acorn squash sorta disintegrated into the soup, not that anyone minded really. It flavorful and satisfying! Now, you can make this without meat and use an immersion blender to make it a creamy soup. Serve with some toasted pecans and a little coconut milk on top. Or just eat it as is, itโ€™s a yummy soup no matter how you fix it and definitely a keeper. 

An Update and Recipe

Afternoon everyone!

Been a while since the last post, a lot has changed. Before I get into that, please keep Florida in your thoughts and prayers. I have family and friends who are hunkering down for various reasons and naturally we are worried about them. 

About a month ago I started doing the anti-candida diet. Started out great, lost 10Lbs of bloat that first week everything was awesome. A week later I had gained a pound and the week after that I was up another two pounds. Very discouraging. ๐Ÿ˜  That’s when I started reading about the underlying cause for my candida issue…leaky gut. This wasn’t a new topic for me, I had read about, talked about, and even listened to numerous discussions about leaky gut syndrome with it’s laundry list of issues that come with it. Yay me! ๐Ÿ˜’

So, what’s the go to protocol to treat leaky gut syndrome? GAPS Diet. Gut and Psychological/Physiological Syndrome Diet, it’s designed to help those with leaky gut issues and those who are autistic, have ADD/ADHD, are schizophrenic, and have skin issues such as eczema and psoriasis. It is certainly good for a whole host of other issues as well, especially candida. My mother is currently living with fibromyalgia and suffering from side effects after taking Cipro(she’s been floxed), last night was her first time trying one of my GAPS soups and it was a hit(will share it in another post). 

Currently I have completed two weeks of the GAPS Intro stages 1 & 2. There are six stages in this intro diet and it is not for the faint of heart. I first started out almost immediately with cold like symptoms. I was miserable, cold, coughing, unabel to sleep lying down, beginning to doubt my decision to go stage by stage. Typically beginners are encouraged to do the full GAPS Diet which allows them to eat everything from all six stages and it eases them into it rather than eliminating everything all at once. I was unaware of THAT tid bit of information until I was already halfway through my first week. No matter, I pushed through the first week proud that I had stuck it out. 

You see, I have a lot of food issues. Dairy is usually a biggie for me, eggs, and gluten. This is why I tend to shun such foods and tend to miss out on a lot of low carb treats. For me, going stage by stage is helping me to identify where my real issues are. I’ll break it down…

Stage 1 was not fun, easy but not a walk in the park. Most of what I was allowed to have that first week was homemade stocks, overcooked vegetables, boiled meats, and could only season with salt(either Himalayan Pink or Celtic). Not that exciting. I was developing a sore throat from all the coughing so I drank a lot of warm lemon honey water. I won’t lie, I was miserable since I couldn’t take cough meds because of the alcohol, cough drops were out of the question due to the sugar. I sounded rough and could not wait to get into the second stage. 

Stage 1 meals:

Chicken & Vegetable Soup–basically boiled chicken, homemade stock, carrots, leeks, minced garlic, and Himalayan Pink Salt to taste.

Beef and Vegetable Soup–grass fed beef & stock, leeks, carrots, zucchini slices, minced garlic, and Celtic Sea salt.

Turkey Meatball Soup–homemade raw turkey meatballs, chicken stock, yellow squash, zucchini, leeks, minced garlic, and Himalayan Pink Salt.

Mexican Turkey Soup–chicken stock, half head of cauliflower(destemmed), small onion, oregano, minced garlic, 4oz jar green chiles(big mistake on my part) turkey meatballs, and Himalayan Pink salt.

Stage 2 came and the first thing I made, without even trying, was an egg drop soup. I had been reading about how onions and eggs help with sore throats so I got busy eating lots of eggy onion soups those first few days of that second week. It. Was. Divine! Sweet relief for my throat. By Wednesday I was finally feeling somewhat normal and began including bovine gelatin to my soups. 

Stage 2 Meals:

Egg Drop Soup–chicken stock, a small onion chopped, an egg yolk, minced garlic, ghee, and Celtic Sea salt

Warm Chicken Stock-just warmed up chicken stock with Celtic Sea salt for flavor(very soothing)

Turkey Vegetable Stew–ground turkey meat, ghee, zucchini and yellow squash slices, leeks, Celtic Sea salt and bovine gelatin

Italian Meatball Soup–beef meatballs, carrots, onions, celery(not stage 2 legal, I know), minced garlic, beef stock, chicken stock, diced tomatoes, Celtic Sea salt, ghee, coconut oil, and avocado oil(family loved this!)

Now As I approach the third stage I am prepping for a little bit more food options such as: boiled and scrambled eggs, fermented foods like sauerkraut(in small doses), fully cooked vegetables that aren’t boiled in stock, and add some new organic vegetables to my menu. The one thing I’ve started doing is taking a drop of organic kraut juice in the morning. Wicked stuff, I say that because I’m not a fan of fermented things anyway, especially sauerkraut. ๐Ÿ˜‘ BUT it’s a must since it’s good for digestion. 

And I decided to try pancakes this morning. These are most likely NOT GAPS stage 2 legal since I chose to use coconut flour instead of butternut squash and a nut butter as the base of my pancakes. (Original recipe for these coconut flour pancakes is here.)


What you’ll need:

1/2 c coconut flour

3 tblsp favorite granulated sweetener–I used about 4 packets of Naturevia)

1 tsp baking powder

1/2 tsp finely ground Celtic Sea salt

6 organic eggs

1/4 c coconut oil, melted

3/4 c sparkling mineral water

Coconut oil for cooking

Directions:

Heat griddle over medium heat, just until you’re ready to cook. 

In a medius bowl combine coconut flour, granulated sweetener, baking powder, and sea salt. Add eggs, coconut oil, and mineral water, whisking vigorously until well combined. Let the batter sit for a few minutes to thicken up. Use 1/4 cup of batter per pancake, should yield 12 pancakes. Add a little coconut oil to the hot griddle and add batter. Reduce heat if needed so nothing burns, little bubble will form on top and the edges will dry a bit. That’s when you’ll know they’re ready to flip. 

I ate mine with a thin spread of ghee and a drizzle of raw unfiltered honey(since it’s GAPS approved). So far I’m feeling ok, still full but no discomfort. Will see how I am by tomorrow, please don’t follow my example if you are not sure exactly how coconut flour is going to affect your system. We’re all different, but if you are further along in your GAPS journey then I hope you will enjoy these pancakes! 

This whole experience has been a reeducation of not looking at certain foods as “I can’t have that because of the carbs”, but rather, “I’ll have a little because I do need some carbs but not the entire serving.” Since starting all of this I’ve dropped 19 pounds and obviously everything is working out smoothly. My die off is at a manageable state, my guts have quieted down more, there’s less churning and gurgling without the cramping discomfort. 

I will not be making these pancakes too often, as much as I loved their fluffy goodness! Definitely a keeper ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ Even G liked them! 

If you do give these a try let me know what you think, feel free to share this recipe with others, and reblog if you like! I have shared certain GAPS recipes on on my IG account(nok_amandagayle), but I will be moving those recipes over here so everyone can have access to them. 

Have a blessed weekend! 

Maple Turkey Sausage Patties(LC/DF/GF/SF)

Afternoon all, trust everyone has recouped from the after effects of watching the solar eclipse yesterday. I know a lot of folks were complaining of having headaches, eyes were burning, and feeling tired. If you’re still not feeling well I pray for speedy recovery soon, I know how draining those types of headaches can be. 

Yesterday I spent some time, post solar eclipse, making some breakfast meat for myself. I love maple flavored sausage, especially with extra maple syrup drizzled on top…mmmmm, the best! But carb wise it’s like the plague attacking my body, which is why I haven’t had that in quite awhile. I do miss regular sausage though…and bacon, deli ham, spam, kielbasa…๐Ÿ˜‘I’ll stop. (Le sigh)


Most of what’s available in stores I can’t even trust. There are hidden sugars, preservatives, and msg in almost everything. I’m not being as strict with my anti-candida lifestyle as some folks have suggested. I still eat meat whereas others tend to become vegetarian. Nothing wrong with that at all, I personally cannot go without meat, which is why I think such things ought to be tailored for each person. There is no clear cut and dry protocol that will work for everyone. I’ve learned a lot in the last few weeks about the various candida protocols and have taken from each one customizing what I think will work best for me. So far, everything that I’ve been doing is helping and most of the die off on my chest has cleared up. PTL!! Since I have to resort to making my own breakfast meats, desserts, and meals, it does take a little extra time and effort, but the end results are worth it! 

I do want to mention that the maple flavoring is optional, I only added it because I personally LOVE it. ๐Ÿ˜๐Ÿ˜‰ However, you can use maple syrup if the carbs are not an issue for you. Ground chicken can also be used in lieu of ground turkey. Or you can mix ground turkey with ground hamburger, which I’ve done in the past when making meatballs. It’s just as good and the ground beef lends some fat to the mixture since ground turkey tends to be lean. 

What you’ll need: 

1 pound ground turkey

2 tsp poultry seasoning

2 tsp maple extract(optional)

1 tblsp granulated stevia(optional)

1/8 tsp marjoram

1/2 tsp black pepper

1/4 tsp nutmeg

1/4 tsp Cassia cinnamon(purchased from The Spice House)

1/8 tsp red pepper flakes

1 tsp Himalyan pink salt

Coconut oil, for cooking

Heat oven to 375*F, line sheet pan with parchment paper and set aside. In a medium size bowl mix all the ingredients by hand thoroughly. There are a few methods with which you can make sausage patties. METHOD 1: on a clean work surface place a piece of wax paper down and add half of the meat mixture on it. Cover with another sheet of wax paper, then use a rolling pin to flatten out to desired thickness. Cut into 8 rectangular pieces and repeat with second half of mixture. METHOD 2: skip the wax paper all together and free form patties by hand. METHOD 3: on clean work surface lay down wax paper, place half of the meat mixture down and flatten out with hands to desired thickness. Use a biscuit cutter cut to shape the patties. Repeat with second half of the meat mixture. Cook in coconut oil over medium heat until browned on both sides. 

You can freeze these raw or cooked, I went ahead and cooked all of mine up to help cut down on my time in the kitchen each morning. I used wax paper to keep the patties separated and put them into a quart size freezer bag. 

Depending on the size and how thick or thin you make the patties will determine how many it yields. I was able to get 16 rectangular patties. The carb count for these is basically non existent. Using maple syrup would change that, so keep that in mind. If you decide to make these with maple syrup just remember to omit the granulated stevia. 

I had three this morning with a couple of egg muffins that I made, such a nice carb free meal! 

(Pictured above: Half of the egg muffins are dairy and meat free for me. The other half have ham, pepperoni, and mozzarella cheese which are G-Man’s fave!) A simple and easy low carb breakfast that you can customize with any flavor and add ins. These were really fluffy, the almod milk added a nice light texture to these. I used cajun seasoning, turmeric powder, kosher salt, dried oregano, and dried parsley. Gave a good whisking and portioned it out to all the silicone muffin cups. Baked @375*F for 20 minutes, plan to make more to freeze. I love breakfasts that I can grab and warm up. Makes for a hassel free morning. 

Hope you give these sausage patties a try, play around with the seasonings and let me know what you think. I love getting feedback from you all! If you have any questions please email me at nightowlkitchen@yahoo.com. You can also follow me on Instagram: @nok_amandagayle, for more recipe ideas/inspirations. 

Have a blessed week! 

My Life with Candida Albicans(Here I Go Again)

Afternoon everyone, hope your Wednesday has been a blessed one so far. Today I want to share an update on my candida detox, plus an article I just found that explains what foods to eliminate when you suspect you have a candida overgrowth, and a recipe that I made a couple of nights ago that was absolutely delicious and dairy free! So this will be a jam packed post, but bear with me! โ˜บ๏ธ Below is a picture that is NOT the most flattering, but it shows just how bad this mess has gotten. 

Picture from Sunday night. It spans from shoulder to shoulder, the worst of it in the center. It’s still creeping slowly up my neck, but for now it’s not as bad as it was last Wednesday. As of today, it only itches around the edges of the rash site. There is a soap I found that I plan to try, it’s designed for these areas so I’ll share more after I give it a go. 

For a while now I have been dealing with this candida overgrowth and die off. Ever since my first die off from a few years ago I have done just enough to get over the worst of the symptoms and once the die off would clear up I would slowly begin to add certain foods back into my low carb diet. I can already hear the clucking of tongues from certain folks ๐Ÿ˜‰, trust me I have been kicking myself since last week for not having realized sooner how detrimental that decision was to my health. Just like low carb/keto is more than a diet, it’s a lifestyle, so is eat to keep your candida in check. And yes, EVERYONE has candida in their bodies. It’s a nasty bacteria in your digestive system and when we aren’t eating right, when we are pumping our bodies full of antibiotics(including the animal meats we eat) we are feeding the candida. That’s when things get out of balance and we start having issues with our sinuses, allergies, skin related problems(ie rashes, eczema), flatulence, brain fog, IBS, fibromyalgia, yeast infections, and so on. It just seems to snowball and we can’t figure out why all of the sudden we are having all these issues. 
That’s been my life now since 2011 and quite possibly longer if I think about it. This could explain my most recent issue with the top of my left foot. It was hurting to the point where I could barely walk. Which that has actually started to improve over the last few days! I’m not hobbling around as much and I can stand for short periods of time with minimal issues. This is great news since this means I will be able to get back to my workouts! 

So what is it EXACTLY am I doing to improve my health? What protocol am I following to eliminate the candida overgrowth? It’s not any one thing or method. I spent last weekend reading anything and everything online, refreshing my memory of what needs to be done. The first thing I did was change my diet. Since I am already living a lower carb life, I knew I was going to have to give up more even MORE foods that may have been contributing to the overgrowth. And Saturday night proved to be a near breaking point for me. I was emotionally drained and frustrated by the realization that I would have to give up a lot of my favorite low carb foods for a while(possibly forever) and it all hit me that night. I was hungry and wanting stuffed green olives. My go to snack food when I have the munchies. High in fat, zero carbs, and I can easily eat half a jar! No judging. ๐Ÿ˜’My 13 yr old comes in and asks me what I’m doing. Trying to keep the shreds of emotions in check I tell him I’m hungry and can’t have the things that I would normally go to. At this point I could feels the tears welling up and I absolutely hate crying in front of people. When I cry it’s messy and ugly, so I took a few breaths to calm myself and without skipping a beat G-Man told me “so fix yourself some eggs.” 

I won’t lie, I scoffed at that idea. For one eggs don’t like me. Honestly, they make me sulfur gassy(and there goes any hope for finding a future husband). Before I could stop him, G-Man was already grabbing the container of eggs and asking me what meats and veggies I can have. He was shocked when I told him I can’t have sausage patties, deli ham or turkey, and no more bacon. Pitiful, I know. ๐Ÿ˜” So he grabbed tomatoes(which aren’t EXACTLY a safe thing but it added color to my dish), frozen green beans, and a green onion. He stood there watching me fry a couple of eggs in coconut oil with a handful of green beans, added in a few tomatoes for color, seasoned it all with Himalayan seas salt, black pepper, and turmeric. Garnishing the top with thin slices of green onion. And that was dinner! It was so satisfying, delicious, and simple! 

I know not too many folks like to give God credit these days, but I have to take a moment to. If my son hadn’t come into the kitchen when he did I wouldn’t have eaten such an amazing meal. I would have eaten half a jar of stuffed green olives, maybe some cheese slices, and hated myself later. God intervened by using my son to ground me (meaning forcing me to focus) and get me thinking what I should do instead and kept me from eating the very things that have led to this overgrowth and further the issue more. 

Sunday was even better! I had to make the decision to stay home from church since I was experiencing some IBS issues(again I’m just killing my prospects here lol) and didn’t want to chance anything. I rarely eat breakfast y’all, I take after my Memaw, leave me alone for an hour after I get up and let me enjoy my morning coffee(only for her it was hot tea). Coffee fills me up but I made half a cup instead and fried up two eggs just so I could get something into my system. Lunch came and I was starving! That’s when I made this…


All right, it’s not the prettiest bowl of food, but it was tasy! Stir fry veggies and garlic ginger chicken, it made four servings so I had enough for dinner and some to freeze! Sunday afternoon my detox pills arrived and I was actually excited! Me, I hate swallowing pills, but I was actually excited about having THOSE! I know, crazy. ๐Ÿ˜ With my biggest meal I take my pills every day and haven’t had too many issues with them(mild burping…I’m batting a thousand already who cares anymore?!). And this is what is helping me to combat the candida overgrowth. I still pine for the foods that I used to eat, but I know in the end it’s better that I go without and finally get well after years of neglect. 

So…

Goodbye to : dairy(heavy cream, butter, cheeses, cream cheese), processed meats(kielbasa, spam, hot dogs, bacon, pepperoni, deli meats), mushrooms, peanut oil, mini sweet peppers, fathead pizza dough and bagels, creamy/cheesy casseroles, homemade ranch dressing, ketchup, mayonnaise, low carb brownies(because of the chocolate and butter), pork rinds, low carb protein smoothies(because the protein powder I love has whey in it), mashed cauliflower(I tend to make it with cream cheese, parm cheese, and heavy cream), pickled foods(sliced jalapenos, dill pickles, stuffed green olives), naturally sweet veggies and fruit, and the list goes on. 

Say hello to: dark green veggies(kale, broccoli, chard, romaine), cruciferous veggies(cauliflower, cabbage), organic meats(beef, chicken, and pork…not a fish fan), peppers, fermented foods(soy sauce, sauerkrauts, kimchi), squash, zucchini, green beans, onions, garlic, coconut oil, evoo, safflower oil, avocado oil(and avocados), hemp seeds, chia seeds, almonds, eggplant, blueberries, unsweetened cranberries, stevia, xylitol, vitamins and supplements, and candida detox pills(two pills once a day). 

Here’s a link to a site I found today that gives a basic outline of what foods to avoid and what foods are safe when killing off the candida. CLICK HERE

A friend recently asked me how my ice cube diet is going. ๐Ÿ˜ I love her cheekiness! If it were anyone else I wouldn’t have laughed. For the most part I am able to maintain my low carb lifestyle while incorporating more of the anti-candida regimen. I don’t feel as bloated, the gas is slowly going away, mental clarity is emerging, I’m not as tired during the afternoon, but I am still battling with cold extremities, that might take a bit longer to get over since I’ve dealt with it for years. Plus I actually dropped a pound over the weekend which I haven’t been able to do for a while! 

Now, what yummy recipe do I have for you?! 


It’s baked chicken legs(you can use breasts, thighs, wings, or the whole chicken, go nuts!!) with oven roasted broccoli and cauliflower, served over a very basic romain salad topped with spicy brown mustard. 

What you’ll need:

12 chicken legs, skin on

No salt added seasoning of your choice(the one I used is pictured below)

Evoo

2 pounds frozen broccoli

1 pound frozen cauliflower

Pink Himalayan Sea Salt

Directions:

Heat the oven to 375 degrees. Line two sheet pans with non stick foil. Coat the chicken legs evenly with salt free seasoning and place on sheet pan. Bake for 40 minutes uncovered. Crank the heat up to 425 degrees and bake for another 30 minutes. 

In a large mixing add frozen broccoli and cauliflower. Drizzle on evoo and season with pink Himalayan sea salt. Spread out on remaining sheet pan and bake for 30 minutes or until it reaches a desired doneness. 

Serve with chopped organic romaine lettuce and use your favorite dressing. It’s simple, it’s easy, and leftovers are great the next day for breakfast with a couple of fried eggs. Leftovers can be frozen or used for those Bento boxes. Just make sure to debone the chicken first before storing. Makes it easier to enjoy later on! 

Below is the no salt added seasoning recipe I used. 


I store mine in a regular mouth glass jar and washed off a screw on lid from a Kraft Parmesan cheese container. This way I can shake on the seasoning on one side or measure it out from the other. I can’t remember if I doubled or tripled the recipe at the time I made this, but it is worth it! I use it on my eggs, veggies, beef, pork, and of course chicken. 

You can make a non-spicy version by leaving out the cayenne pepper. I think the next batch I make I’ll add turmeric and ginger powder since both of those are amazing anti-candida seasonings. 


If you have any questions please feel free to ask me below or email me at nightowlkitchen@yahoo.com, don’t forget to follow me on Instagram(@nok_amandagayle). I tend to post a little more frequently on IG these days since it’s quicker. But I hope this post has helped to shed some light on this growing issue. If you suspect you are suffering from a candida overgrowth, here is a link with a list of symptoms. CLICK HERE. This is definitely something you DO NOT want to leave untreated. I will be honest with you, there is a lot of controversial information out there, please be careful with your research and take a majority of it with a massive grain of salt. What works for one person won’t always work for another, there is no one size fits all protocol. There’s a basic outline that we all have to follow, but how I am approaching treatment is not necessarily going to work for the next person. 

In the meantime, take care, happy healthy eating, and hope you all have a blessed week! 

Low Carb Cauliflower & Ham au Gratin


After searching the web for a simple low carb au gratin recipe I beginning to think that I wasn’t going to find one. Mind you I did find several that sounded amazing, even looked incredible, but the list of ingredients were insane. So I decided to do my own thing and take certain ingredients from the few recipes I really liked and created this! 

What you’ll need:

2-16 oz bag frozen cauliflower, thawed, chopped, and sauteed

1 large onion, diced

4 garlic cloves, minced(or less if you prefer)

2 tblsp butter or coconut oil

Salt n pepper to taste

1 pound of ham, chopped 

8 oz cream cheese brick, softened

4 oz velveeta, cubed and melted

3/4 c plain greek yogurt, or sour cream

2 c shredded cheese

Directions:

First heat the oven to 375 degrees F. Lightly grease a 15×11 glass casserole dish with a little coconut oil or your favorite cooking spray. Set aside.

Chop thawed cauliflower into bite size pieces and dice the onion. Cook in a large skillet with butter until onions are trqnsparent. Add minced garlic and cook for another 30 seconds. Stir in chopped ham and set aside. 

In a medium microwave safe bowl add cream cheese and velveeta. “Nuke” on high until velveeta is melted, stirring after a minute each time. Once melted, stir in greek yogurt. And now the fun…

In your casserole dish combine the cauliflower ham mixture with the cheesy sauce mixture. Smooth out into an even layer and top with shredded cheese. Bake covered for 40 minutes or until bubbly around the edges. Remove the foil and bake for another 10-15 minutes for the brown slightly. Let cool for 5 minutes before serving. 

Goes great with your favorite salad and/or veggie side. 

1/10th serving: 8g net carbs

This has a keeper for us, might tweek it a bit and add some chopped fried bacon next time and maybe sausage instead of ham. Of course, if you want to keep a meat free dish you absolutely can! Whatever works best for you! 

Now my dad wasn’t too keen on the twanginess, I personally didn’t notice it and neither did anyone else. If you are not a fan of cream cheese or greek yogurt by all means cut back on those two or eliminate one all together. I just like how the greek yogurt doesn’t break down as much as say sour cream or mayonnaise. It lent to the creaminess of the sauce which helped to offset the velveeta a bit. 

It is important to cook the cauliflower with the onions. This will help produce a more thoroughly cooked vegetable in the end. I’ve discovered that cooking in the microwave doesn’t cut it, cauliflower still comes out crunchy even qfter baking in the oven for 40-50 minutes. Crazy I know. So be sure to precook it just until the onion is transparent. 

You can also make this amspicy dish, just a dash of red pepper flakes for a kick! Or leave the velveeta out all together and add jalapenos for a jalapeno popper version. Play around with the flavors and enjoy!

Almost forgot, this freezes well too! Just thaw out completely before baking. Have a blessed week!!

Low Carb Pizza Chicken Breasts


A super easy low carb dinner that will even please the non low carbers in your family! Serve it up your favorite salad, pasta for those who can handle the carbs, low carb keto garlic bread(using fathead bread), and you have a complete meal! 

G suffered a fainting spell over the last weekend due to dehydration. It is suspected that he might be suffering from NMH(Neurally Mediated Hypotension). We learned his blood pressure is below what it ought to be for someone his age, height, and weight. Now, I’m not one to run to the doctor for every little thing, especially when the go to treatment includes drugs with side effects that include constipation, abdominal cramps, shaky hands, depression, hair loss, etc. instead I chose to go a more natural route for treatment. I know, I know, that’s not a popular way of thinking and most might assume that I’m not taking this seriously or I would have my child in a doctor’s office having every test known to man run on him. Sorry, if you think that way I hate to burst your bubble because I do care very much, almost to the point of worrying too much, and my trust in doctors is next to nil. The medical community has failed my family too many times and I have had to learn things on my own in order to take care of not just myself but my entire family. 

Natural medicine hasn’t failed me yet. Prevention is key, living a life to prevent diseases, injuries, and illnesses has become our way of life. Very rarely will we seek out a doctor unless it is an emergency. So for my son I chose the familiar route I had always taken before and it’s working! 

I’ve started to include him, to a degree, in our low carb way of life. He’s a growing lad so I can’t cut the carbs out of his life completely, but I am being extremely choosy about he does get. Once a day he can have a regular carb item, be that rice, pasta, mashed potatoes, etc. The rest of the day must be lower in carbs packed with healthy fats, fiber, and dark green veggies. While also making sure he stays well hydrated, poking into him with a few vitamins and supplements, and making sure he exercises. All these changes of course have been met with opposition each day this week, what child wants to go from chicken nuggets and fries to low carb pizzas and spinach salads?! 

Well, you think G would have protested too much against spinach, but he discovered that he actually likes it! Plain of course with a few bits of shredded carrot and some romaine lettuce for variation. Plus when I offered to make him pizza chicken breasts he was completely on board! Simply because it has all the ingredients he likes: chicken, pepperoni, and mozzarella cheese. Winner, winner, chicken dinner! And here’s how it goes….

For the chicken:

1-2 pounds raw chicken breasts, filleted into thirds 

Salt, Pepper, Granulated Garlic Powder

Coconut oil for cooking

LC Pizza Sauce:

15 oz organic tomato sauce, no sugar added

14 oz organic diced tomatoes, no sugar added, drained

A sprinkle across the top of the following: dried basil, dried oregano, onion powder, and sweet summer savory(old school southern measuring for ya) 

1 tsp granulated natural sweetener, I use Stevia

1 pinch of red pepper flakes

Toppings:

Parmesan cheese

Mozzarella cheese

Pepperoni slices

Black olives

Diced peppers

Diced onions

….you get the idea.

For the chicken, filet each breast into thirds, season each side with salt, pepper, and granulated garlic. Cook in a pan with melted raw organic coconut oil(preferably the kind without the coconut flavor) until lightly browned on both sides. Set oven to 375 degrees and line a sheet pan with non-stick foil. 

Mix all the pizza sauce ingredients in a bowl. 

Now assemble the pizza chicken breasts. Place each piece on the sheet pan, spoon enough sauce on each piece to cover completely. Sprinkle with parmesan cheese and add your favorite toppings. For the family I kept it simple by using only mozzarella cheese and pepperoni slices. For mine I added some chopped black olives on top. Just remember whatever toppings you use it will alter your carb count. For my recipe each serving came out to being 4.8g net. 

Bake for 15 minutes, or until cheese is melted and enjoy!

Simple. Easy. And G loved it! Next day leftovers were great on low carb tortilla wraps. Dad and I split a chicken breast and had a quick meal before heading off to church. Flavors had blended and mellowed, this is also a great meal to prep ahead and freeze before baking. Just be sure to thaw out completely and then bake as directed. 

Thankfully G is on the mend, no more lightheadedness, dizzy spells, and his blood pressure is getting back to normal. 

Hope you all have a blessed day!!

Low Carb Gluten Free Bagels


Super easy recipe, are they just like real bagels? Not quite, but they are chewy, not eggy, and 100% satisfying! My brain sees bread, thinks bread, but is relieved to finally have something without all the heinous carbs and gluten. Thanks to Wholesome Yum this recipe is already out there for the masses! Plus with it being 5g net carbs per bagel it’s an absolute win!! 

For 6 bagels you’ll need:

1 1/2 cups almond flour, super fine

1 tblsp baking powder

2 1/2 c shredded mozzarella cheese

2 oz cream cheese

2 eggs

Melted butted, optional

Heat your oven to 400 degrees and line a baking sheet pan with either parchment paper or non-stick foil. Set aside.

In a small bowl combine almond flour and baking powder, set aside. 

In a large bowl add mozzarella cheese and cream cheese. Melt in a microwave for 2 minutes stirring halway through. Once melted add dry ingredients and eggs mixing throughly with a spoons or your hands(I wore nitrile gloves while mixing). Let it cool for 15-20 minutes, or longer, depending on how warm the dough is. 

Portion out into six balls and roll out into a rope shape. The smaller the better, and join the two ends pressing gently to seal. Now here’s where you can get creative: you can brush the tops with butter before baking, or add seasme seeds, chia seeds, or whatever your heart’s desired. I keep it simple and just brush with butter. 

Bake in the oven for 10-14 minutes(I find that 12 works great for me) and voila! Don’t dive in immediately, let these cool before serving. Trust me, they are easier to slice in half once cooled and enjoyed in numerous ways! 

When I first made these last week, no joke, they looked horrendous. ๐Ÿ˜’ See…


Yeah, not exactly what a bagel is supposed to look like. However that did not stop me from frying it butter and adding a slice of deli ham and pepper jack cheese to it! ๐Ÿคค


And that picture is why I had to try again! 


So glad I did! I even made them smaller and tried using my small donut cutter which proved to be a very bad idea. That just forced me to go back to free forming them and this time I took care to not make them too big. These cute little morsels are so delicious! 

G-Man loves to take these and make bagel pizzas, naturally he says it’s not as good as his Grandma’s pizza dough but hey for a quick low carb option it is pretty darn good!

So if you’re like me and miss bread then this is the way to go! Make the bagels the night before for a quick breakfast on the go, toast them up in the oven or fry them in butter, add cream cheese or pack it full of protein! Lox bagel anyone?! 

Happy baking!

-5 Low Carb Sheet Pan Meals-

Hey everybody! 

Not sure about you but I have had a busier week than normal, which is why I am so thankful for the week long meal project I did! You know how there are some recipes that you just love but it takes forever, or seems like forever, to make the dish and only mere minutes to consume it?! We all do and this week I knew I wasn’t going to allow myself my usual hour and a half prep time each night, so that’s when I decided to make nothing but sheet pan meals. 


Pinterest has oodles of ideas, mine isn’t any different but I can assure you this that I used only the best and freshest ingredients available! No premade marinades, nothing with unfermented soy(for my PCOS Cysters out there), definitely gluten free, and dairy free! There is some prepping ahead involved, but it’s nothing too strenuous and can be done over the weekend or the night before if needed.

Now, since I have five recipes I plan to share with you, this post is going to be my foundation from which all the recipes will link back to. I hope you all enjoy this as much as I have and will give these easy recipes a try! 

Five Low Carb Sheet Pan Meals

~Sheet Pan Steak & Vegetables

~Cajun Lemon Pepper Chicken w/Green Bean Bacon Bundles~

~Sheet Pan Kielbasa, Peppers, and Onions~

~Sheet Pan Chicken Fajitas~

~Sheet Pan Asian Stirfry~

Let me know in the comments below if you would like for me to do a full week of low carb skillet recipes or low carb slow cooker recipes. I’m up for either one, but I especially would like to know which one(or both) you would like to see the most! 

 Hope you all have a wonderful day!! 

LC/GF/DF St. Patrick’s Dayย 

  

๐Ÿ€I trust everyong has had a fantastic day, filled with amazing food, fun activities, and made some new memories!! ๐Ÿ€

So what exactly is there to eat when you’re living a low carb life? It’s hard, especially when recipes such as colcannon and yummy soda bread keep popping up in all the search results. It gets even harder when you have to factor in gluten free and dairy free needs. There are some ingredients I don’t have access to, such as psyllium powder, and other ingredients I can’t use like tapioca starch and rice flour. I felt defeated thought I would have to finally accept that I wasn’t going to get my traditional soda bread to eat with a creamy potato chowder. It’s ok, I’m not pouting…that’s when I decided I could still have potato soup and bread, but with a twist! 

  

LC/GF/DF Potato Soup and Savory Zucchini Bread

Soup:

1 onion, chopped

3 stalks celery, chopped

3 carrots, peeled and chopped

32 oz frozen cauliflower, thawed and chop the bigger chunks

3 garlic cloves, minced

1 pound bacon, chopped and fried (reserve bacon grease)

Salt and pepper to taste

8 cups homemade chicken stock or broth

Directions:

Cook and drain bacon, set aside. Add half of the hot bacon grease to a large dutch oven soup pot, to this you’ll sweat onions, celery, and carrots. Once they are tender pour in chopped cauliflower, minced garlic and cook covered for 10 minutes. Season with salt, pepper, and pour in the stock or broth. Lower temp to simmer till the vegetables are soft. Reseason if needed before serving. 

Bread:

2 cups zucchini, peeled and shredded

6 eggs

1/2 cup coconut oil, melted

2 tsp vinegar(apple cider if you prefer)

1/2 tsp kosher salt

1/2 tsp black pepper

1 tsp garlic powder

1 tsp onion powder

1 tsp sweet summer savory or 1 tsp drief thyme

1 tsp baking soda

3/4 cup coconut flour

Directions:

Preheat oven to 350 degrees and either use coconut oil to grease a loaf pan or line with Reynolds non-stick foil. 

Peel and shred zucchini, do not squeeze out moisture with paper towels. Set aside.

In a medium bowl combine eggs, melted coconut oil, vinegar, salt, pepper, garlic powder, onion powder, and sweet summer savory or dried thyme. Use a handmixer to thoroughly mix together. Stire in shredded zucchini. Set aside.

In a small bowl mix together coconut flour and baking soda. Add into wet ingredients and stir to combine. Mixture will not be loose. Spoon into prepared loaf pan and make sure it’s spread even. Bake for 42-50 minutes, depending on your oven. Start checking it after 42 minutes with a knife in the center. If it comes out clean with no gooey uncooked dough stuck to it then the bread is done. Let it cool for a few minutes in the pan before turning out onto serving platter. Serve warm.

To serve:

Ladel the mock potato soup into bowl, add a slice of zucchini bread, and a chunk of kielbasa or Irish sausage. 

For me, I personally LOVED the zucchini bread in the soup. I tried a piece as soon as it came out of the oven and even though there were all those eggs and oil in the dough, the nature of the coconut flour still came through…very drying. It sucked the moisture out of my mouth. This is why I ate it with my soup broth and it was ๐Ÿ€perfect๐Ÿ€!! This is my new favorite soup and bread! I will update this post later with carb counts, I think the bread is a little over a carb per slice. Will make sure to double check. 

Let me know if you try this and what you think! I enjoy hearing feedback, however in order to comment below you have to sign up with WordPress. It’s free and you don’t have to have a blog in order to have an account. You can also sign up to follow my blog, it’s free as well! You’ll receive an email with my latest post every time I put up something new! 

All righty gang, stay safe, and see you all later! 

๐Ÿ’šLove and blessings to all๐Ÿ’š