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Cauliflower "Fried Rice"

Posted on March 9, 2017 at 3:40 PM Comments comments (0)

I have always been a fan of oriental food however hibachi style fried rice is on the top of my list of favorites. This week I came up with my own healthy version with a cauliflower base and it was amazing and full of veggies, protein and healthy fats! I hope you will give it a try!


  • two cups of cauliflower rice (I like the "Green Giant" brand)
  • one cup of organic mixed veggies (thawed)
  • 1/2 cup of a diced, yellow onion
  • one egg (scrambled)
  • 2 tbsp of sesame oil
  • 2 tsp of garlic powder or minced garlic
  • 1 tsp of crushed bay leaves
  • 1 tsp of crushed basil
  • a few grinds of seasalt and black pepper 


Steam the cauliflower rice for two minutes in the microwave. Then (while that steams), add the egg to the heated sesame oil in a frying pan scramble it. Then, toss in the cauliflower, mixed veggies and onion and sautee on medium heat for about 5 minutes. Lastly, add the garlic, bay leaves, basil and salt and pepper and sautee for another 5 minutes. Then, all that is left is to eat up and ENJOY your healthy creation! 

"Gluten Free Protein Packed Mug Brownie"

Posted on December 8, 2016 at 5:40 PM Comments comments (0)

The other day after coming in from a walk on a chilly afternoon with my daughter it was time for her nap and I was craving a sweet and chocolaty treat! As usual, I set out to be creative and grab a few things out of my pantry and make something indulgent but healthy at the same time. (Experimenting in the kitchen is actually one of my favorite ways to unwind these days! I find it very fun and relaxing!) Needless to say, after browsing through my various pantry items I pulled these ingredients and came up with the most delicious and simple microwave brownie recipe! I have been making it about once or twice a week ever is really THAT good! Did I mention it is gluten free, low sugar, and full of protein and all real, wholesome ingredients? Please try it out and leave a comment below with how you liked it!




•1/4 cup of almond flour

•1/8 tsp. of baking powder

•1 packed tbsp. of unsweetened cocoa powder

•1 ounce of good quality dark chocolate (I use two Ghirardelli squares)

•3 tbsp of egg whites

•2 packets of Stevia in the Raw

•3 tbsp of coconut milk

•1 tbsp of natural peanut butter (softened for 30 seconds in the microwave)



In your favorite Christmas mug combine the above ingredients. Then, swirl in the softened peanut butter on top and cook it in the microwave for two minutes. Then...ENJOY!

Healthy Pumpkin Bread

Posted on September 22, 2016 at 3:50 PM Comments comments (0)

I absolutely LOVE the Fall and everything that comes with it...especially anything to with pumpkin! This past weekend I was needing pumpkin bread in my life so I played around a bit and came up with this amazing, gluten, sugar and dairy free loaf! Did I mention that it is full of fiber and protein as well? I hope you will give this cozy recipe a try and love it as much as my family did!



  • 1 1/2 cup of almond flour
  • 1 and 1/4 of pureed pumpkin (from the can in fine!)
  • 3 eggs
  • 8 packets or 1 1/2 tbsp. of Stevia
  • 1/2 tsp. of baking powder
  • 1 tbsp. of pumpkin pie spice
  • 1/4 cup of coconut oil (melted)


Preheat the oven to 375 degrees. In a small mixing bowl combine the above ingredients thoroughly. Spray a Pyrex loaf pan and fill it with the mixture. Bake the bread for 30-40 minutes...and ENJOY!

Note: This is GREAT with a cup of coffee!


Gluten Free Chicken Parmesan Over Spaghetti Squash

Posted on August 23, 2016 at 5:15 PM Comments comments (0)

As always, Italian cuisine is calling my name! Since mine and my hubby's trip to Rome a couple years back I have developed even more of a taste and love for Italian food! That being said, it can be loaded with gluten, sodium and saturated fat. Challenging myself to come up with a healthy version of a yummy, indulgent dish is one of my favorite hobbies in the kitchen! Last night's chicken paremsan was out of this world delicious! If you are an Italina lover like I am I urge you to give it a try!

  • 1 lb. of boneless, skinless chicken tenders (thawed)
  • 1/2 cup of coconut oil
  • 1 cup of gluten free bread crumbs
  • 1/2 cup of shredded parmesan cheese
  • salt & pepper 
  • basil
  • a jar of your favorite marinara sauce (I love Newman's Own natural tomatoe & basil sauce)
  • 2 eggs
  • 1 spahett squash 
Pre heat your oven to 400 degrees. Cut your spaghetti squash in half and place face down in a pyrex dish coated with coconut oil. Cook the squash for 45 min or until soft.  Then, in a seperate frying pan heat your conconut oil on medium to low heat. In a small bown whisk two eggs together. In another seperate bown combine the bread crumbs, the parmesan cheese and the salt and pepper. Dip each, indivual piece of chicken in the egg batter and then in the bread crumb and cheese mixture and place it in the pan. Cook and brown the chicken thoroughly on each side for about 15 minutes. When the spaghetti squash is cooked, scrape out the seeds and throw them in the trash. Then scrape out the squash with a fork and place it on a dinner plate. Top the squash with the marinara and then the chicken. Lastly, add a few dashes of basil top and then voila! You're ready to eat! Enjoy!

Coconut Milk Chocolate & Cinnamon Ice Cream

Posted on August 23, 2016 at 4:55 PM Comments comments (0)

As always, I am in need of my weekly ice cream fix! This week I had fun playing in the kitchen and coming up with this super healthy treat! It totally took care of my cravings and did not impact my blood sugar...a double win! Please try it out! You won't regret it especially during these hot summer days!

  • one can of unsweetened coconut milk
  • 4 tbsp of unsweet cocoa powder
  • 1 tbsp of stevia or 5 packets 
  • 1 tsp of cinnamon 
  • 1 tsp of vanilla extract

In a small bowl, mix the above ingrients and then seperate the mixture into two small bowls. Freeze for 45 min. to one hour and enjoy! (makes 2 servings)

Vegan Kickstart Muffins

Posted on July 24, 2016 at 9:40 PM Comments comments (0)





A few months ago I was experimenting in my kitchen with a few random ingredients. I was determined to come up with a simple batch of vegan muffins that would provide my family with protein, fiber, whole grains and a fruit group (without any added sugar). Boyyy, did I hit jackpot with these babies! They are seriously amazing you guys. We all need something quick and healthy to grab with us before we go out the door on those busy mornings. I personally always seem to be on the go and food prep on the weekends is essential for me in order to ensure that I'm eating clean throughout the week! I urge you all to please give these muffins a try! 30 seconds in the microwave and they taste like they are fresh from the oven! Pair them with a cup of hot coffee and you have the perfect, wholesome breakfast on the go! Enjoy friends!


  • 2 1/2 cups of quick oats
  • 4 tbsp. of natural peanut butter (melted)
  • 4 tbsp. of coconut oil (melted)
  • 2 ripe bananas
  • 1 cup of fresh blueberries (or any berries that you have in the fridge)
  • 4 packets of stevia
  • 3 tbsp. of chia seeds
  • 1 tbsp. of ground cinnamon


Pre heat your oven to 375 degrees. Then, in a large bowl add the oats, cinnamon, stevia and chia seeds. In another small bowl combine the coconut oil and peanut butter and then cook the mixture in the microwave for 45 seconds. Then, in a food processor or blender, puree the bananas and berries together until it resembles an applesauce like texture. Lastly combine the fruit mixture and peanut butter and coconut oil with the dry ingredients. Then evenly dispense the batter into 10 paper muffin cups and bake for 15-20 minutes. Let the muffins cool and then ENJOY!

Cinnamon and Blueberry Power Oats

Posted on July 23, 2016 at 4:35 PM Comments comments (0)

I am all about quick, easy & nutritous breakfasts! I like to know I am eating well despite my busy schedule. Often times I make eggs and veggies but on mornings that I don't have the time then this is my go to! This amazing oatmeal recipe that I have come up with is full of healthy fats, omega 3's, fiber, whole grains, antioxidants and vitamins! Please try out my "Cinnamon and Blueberry Power Oats" recipe the next time you are in a pinch!


*2/3 cup of quick oats

*1 cup of water 

*1 tbsp of coconut milk

*1 tbsp of coconut oil 

*1 tsp of cinnamon 

*1 tbsp of chia seeds 

*1 packet of stevia

*1/2 cup of fresh blueberries


In a small bowl cook your quick oats for one minute. Then, add the rest of the ingredients and stir well...and that is it! Enjoy!

Cauliflower Shrimp Fried Rice

Posted on July 19, 2016 at 3:00 PM Comments comments (0)

"Cauliflower Shrimp Fried Rice"




Last night I decided that I really wanted fried rice but without all of the excess calories and simple carbohydrates! Instead, this recipe is what I came up with! It was delicious and full of protein, veggies and healthy fats! It totally hit the spot and I felt like I was eating fried rice! I hope you will try it out as well!



  • two tablespoons of sesame oil
  • one tablespoon of low sodium teriyaki sauce
  • black pepper
  • one cup of thawed mixed vegetables
  • one head of cauliflower (finely chopped in a food processor)
  • about 16 thawed shrimp (with the tails off)
  • 1/3 cup of chopped green onions
  • one scrambled egg


Add the sesame oil to a medium sized skillet and turn the stove top to medium heat. Then, after you have chopped your cauliflower, add it to the pan along with the veggies, scrambled egg, onion and shrimp. Then evenly coat the ingredients with the teriyaki sauce and black pepper. Stir every 3-5 minutes or so and cook for a total of 15-20 minutes. Then...enjoy!

(Note: this recipe makes 2 servings)



Gluten Free Dark Chocolate Brownies

Posted on February 16, 2016 at 5:00 PM Comments comments (0)


In honor of February, the month of LOVE I wanted to share with you a few reasons on why I believe a daily indulgence in dark chocolate is not only acceptable but also necessary! I eat about one ounce daily and I enjoy it immensely!

*Here are some of the top health benefits of dark chocolate (and an amazing brownie recipe to follow...):

• It is FULL of antioxidants and flavanoids which help fight against cancer and diseases

• It boosts our happy hormones such as serotonin in our brains (acts as a natural antidepressant)

• It lowers the risk of heart attacks, strokes and diabetes

• It is much lower in sugar than milk chocolate

• It reduces cortisol within the body (the bodies stress hormone)

• It helps reduce cravings

Okay, so with that all said I want to share with you a new, tasty and nutritious Gluten Free Dark Chocolate Brownie Recipe. I came up with this yesterday while having fun in my kitchen during the snow storm =). It is gluten free and very low in refined sugar (I used other, natural alternatives) It really is simple and only takes a few minutes to prepare and bake! My little one and I loved them! Please try it out and let me know what you think! =)




-1 cup of gluten free baking flour

-1 bar of dark chocolate (at least 60% cocoa)

-8 packets of Stevia in the raw

-3/4 cup of organic, light agave nectar

-3/4 cup of water

-1/2 cup of coconut oil

-2 eggs

-1 tsp of baking powder

-3 tbsp of cocoa powder

-1 cup of unsweetened apple sauce

-1/2 cup of crushed walnuts



In a small saucepan melt and mix the coconut oil and dark chocolate together. Then add the coconut oil and chocolate mixture to the remaining dry ingredients in a separate, large bowl. Pour the brownie mixture into a Pyrex dish and then top with the crushed walnuts and cook for 25 minutes at 375 degrees. Once the brownies are cooled, top and serve with a small scoop of your favorite natural gelato or ice cream and ENJOY!


**NOTE: I will say this dessert is not OVERLY sweet but just right for my taste! Feel free to add more Stevia or agave if you feel the need! =)






Quinoa Breakfast Bowl

Posted on January 28, 2016 at 3:20 PM Comments comments (0)
There is no time like a cold, winter morning to dive into a cozy bowl of quinoa
packed with nutrients, antioxidants and protein to give you a boost for the day! 
Here is a quick and easy recipe I came up with in my kitchen that I fell 
in love with and hope you will try!

-1/3 cup of organic quinoa 
-1 tsp of cinnamon
-1 packet of stevia in the raw
-1 tbsp of chia seeds
-1 tbsp of coconut oil
-1/3 cup of fresh berries


Cook the quinoa as directed. Then stir in the following ingredients and cook 
on low for another 3-5 minutes. Transfer the quinoa to a bowl and top 
with fresh berries. up and enjoy a wholesome, hearty breakfast! 


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