Heat olive oil in a skillet over medium heat. Add onion and cook. Stir in garlic in the hot oil until onion is just tender, 5 to 10 minutes. Add Brussels sprouts; cook and stir until sprouts are tender, 8 to 10 minutes. Add cole slaw mix.
Mix in balsamic vinegar, butter, salt, black pepper, and garlic powder into Brussels sprouts and cabbage mixture. Stir until the sauce has covered the cabbage and brussel sprouts.
Dice and slice all ingredients except the spinach, hummus, and goat cheese. Place everything in a bowl, offering hummus on the side. Hummus is a great pairing with this dish as well as the referenced raspberry dressing above. Enjoy!
1/4 cup Lily’s dark chocolate chips (keto friendly)
3 almonds, salted
I keep these dessert recipes small, often cutting out a lot of extra ingredients so that you only make it when you really want to dessert, you don’t have a whole batch of these laying around the house that’s constantly tempting you. So when you just absolutely have to have chocolate you can have it in a keto friendly way and you can make it in about less than 5 minutes. Another good example would be my chocolate chip cookie dough keto friendly recipe that you can make again and probably less than 10 minutes and enjoy. I make them in small batches so that I don’t overeat and you can keep moderation and count the calories small while still enjoying dessert, you don’t have to binge and feel bad or guilty about it afterwards, it can be incorporated in your daily calories.
Put 1/4 of a cup of Lily’s dark chocolate chips into a microwavable bowl and microwave on high for 30 seconds. Stir and microwave for another 30 seconds. They should be pretty well melted if some of the chocolate chips aren’t that’s okay you’re going to refreeze freeze them anyway so that you can eat the chocolate treats. Poor or scoop the melted chocolate over three almonds that are laying on wax paper. Put the wax paper with your chocolate almonds cluster into the freezer for about 15 minutes. Take out and enjoy!
1 1/3 tbsp Keto friendly sugar (such as Monk Fruit or Swerve)
1/8 tsp. pure vanilla extract
1/8 tsp. kosher salt
1/2 c. almond flour
2 tbsps Keto friendly dark chocolate chips (such as Lily’s)
In a large bowl using a hand mixer, beat butter until light and fluffy. Add sugar, vanilla and salt and beat until combined.
Slowly beat in almond flour until no dry spots remain, then fold in chocolate chips. Using a small cookie scoop or your hands scoop dough into small balls about 1 inch in diameter. Makes about 3 balls of cookie dough.
Store in the refrigerator if planning to eat within the week, or in the freezer for up to 1 month.
I keep these recipes small so that you don’t have a whole batch of these sitting around the house tempting you. You can fulfill your dessert or chocolate need and then move about you day. Saves you from binging and feeling bad afterwards. So rich, you will feel done after one. Low glycemic means no cravings and no sugar spikes. Yay!
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Preheat oven to 350 degrees F. In a pan, melt butter and saute garlic and onion until onion is translucent. Remove garlic and onion, replace in pan ham and sliced mushrooms. Cook until browned on both sides and removed. Crack all 5 eggs in a bowl and combine the rest of the ingredients except cheddar cheese. Stir until all ingredients are mixed and eggs are scrambled. Top with cheddar cheese. Grease an 8 inch pie pan with olive oil or butter and put mixture into pie pan. Place in oven for 45 minutes or until cooked in the middle (toothpick inserted in middle comes out clean).
Ganoush, Ghanouj, or Ghanoush, however you spell it this recipe is delicious with your favorite veggies and meats.
1/4 cup lemon juice
1/4 cup tahini
2 cloves garlic
1/8 tsp smoked paprika
1/2 cup greek yogurt, unflavored, no sugar
Salt and pepper to taste
1 1/2 tbsp olive oil
1 tbsp olive oil to cover eggplant
Cut your eggplant into quarters or eighths (cut in the middle width-wise and length-wise and then length-wise again). Spray or cover eggplant on a baking tray with olive oil. Cook at 400 degrees F for 45 minutes.
Run cold water over the eggplant skin and peel off the skin. Take the flesh of the eggplant and put into a food processor. Combine with all other ingredients other than olive oil and blend in processor until creamy.
Top with olive oil and slowly mix in. Put in bowl and sprinkle with parsley for decoration or smokey paprika. Serve with vegetables and/or flatbread. My whole wheat flatbread recipe is here. It is also good salads and on fresh sliced red onion. Cut baby carrots lengthwise for easier scooping.
I started off with a basic ratatouille recipe and it evolved over the weeks so that became tastier and easier to make. This recipe includes ricotta cheese, you can add other cheeses as well such as parmesan and feta.
2 tablespoons olive oil
1 tbsp garlic, minced
2 teaspoons dried parsley
1/2 eggplant, cut into slices and quartered
1 cup shaved Parmesan cheese
1 zucchini, sliced
5 slices red onion
1 cups sliced fresh mushrooms
1/2 cup marinara sauce
1/2 cup whole milk ricotta
Sprinkle of thyme
Preheat oven to 350 degrees F. Coat bottom of 8×8 casserole dish with marinara sauce (pick a pasta or marinara sauce you like, mushrooms, basil, or sausage and cheese for example). Slice vegetables and place them on the tomato base either is rows or on top of each other. I usually do eggplant first, then ricotta, then mushroom and zucchini slices. Top with onion, parmesan, thyme, salt, and pepper. Drizzle olive oil on top. Cover with foil. Bake for 45 minutes. It should come out bubbling and hot.
Some other vegetables that are good in this is sliced sweet potato (so good) and carrots. I’ve tried other squashes and they didn’t quite work but I recommend trying some of your other favorite veggies in this. Great way to pre-prep veggies, cut up in quarters or 9ths and put in foil for future meals.
Great for keto, this salad can go in lettuce cups, on top of salad, paired with a fruit salad or topped on open faced bread. Also great for meal preps as it makes a great high protein meal (50 grams protein).
1/3 12oz can of tuna
1/3 6oz can of crab meat
5 large shrinp, cooked, peeled and cut in quarters
1/8 cup of celery
1 tbsp mayonnaise
Salt and pepper to taste
1/8 tsp Parsley
Cook your shrimp, shell them and cut them into quarters (4 pieces). Chop your celery and add all ingredients together. Mix well and microwave for 30 seconds if you prefer it warm or serve chilled.
Delicious and really easy to make, this is a quick spin on my Grandma’s recipe, salmon loaf. Takes about 15 minutes to assemble and sautee without optional sauce.
1 can salmon or tuna 12 oz or 2 5oz
1 tsp grey poupon or whole ground mustard
1 tsp yellow mustard
1 tbsp panko crumbs (can be removed to make it gluten free or use almond flour)
1 tbsp olive oil
Dash of salt and pepper to taste
Optional sauce (Grandma Ladwig’s recipe)
1 cup milk
2 tbsps flour
1 tbsp butter
1 tsp yellow mustard
1 tsp ketchup
1/2 tsp salt
Combine all ingredients and form into patties. Heat a sautee pan with olive oil until the oil pops in the pan, about medium heat (2 to low on gas stoves power burner). Fry in sautee pan on both sides until browned. Should not take long, maybe a minute or two on both sides. Top with lemon butter, or the sauce below, and have paired with a light salad.
Optional sauce instructions
Melt butter in a saucepan at medium heat. Add 2 tablespoons flour and stir constantly to mix well for 1 to 2 minutes. Gradually add 1 cup of milk and stir constantly to make smooth and thick. Turn heat to low. Add mustard, ketchup, salt and paprika. Stir until blended and smooth. At last minute, turn off heat and add one egg. Stir and blend thoroughly. Do not reheat. Serve over salmon cakes or on the side.
The delicious combo of the sweet blueberries, creamy goat cheese and the roasted beet is a lively twist on the usual dinner salad. Add walnuts or chicken for more protein or keep it light by skipping the dressing!
Slice or cut your beets into quarters, brush with olive oil, salt and pepper on each side, and bake in oven at 380 degrees Fahrenheit for 20 minutes if in slices, or 40 minutes if in large quarters. My recommendation is to cut in 1/4 inch slices, roast for 20 minutes at 380 degrees and you’ll end up with crispy edges with a taste almost like a potato chip. Prepare red onion, avocado, blueberries and toss with spinach. Once the beets are ready toss them in the salad, salt and pepper to taste and dress with desired dressing. My homemade caesar dressing can be found here. Easy and delicious! beet salad beet salad
This recipe is great for those of you either on a budget or looking for comfort food dumplings (shu mai) without the flour wrapper. Gluten free!
1 lb ground pork
2 tbsp soy sauce
10 water chesnut slices minced
1 tsp sesame oil
1 tbsp sherry or chinese white wine
5 mushrooms (shitake or button)
2 tbsp minced ginger
2 tsp cornstarch
1 tsp salt
1 tbsp pepper
Mince water chesnuts, scallion, and mushrooms together either in a food processor or by hand. Mix with other ingredients. Ball into 1.5 inch diameter balls and place on ungreased cookie sheet. Cook for 20 minutes at 375 degrees until browned on edges. These can also be steamed in a bamboo steamer, be sure to use some lettuce on the bottom so that they do not stick.
Serve with your favorite dipping sauce. Works well with soy and sugar, peanut sauce, BBQ and honey mustard with horseradish (spicy).
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Not a difficult recipe, I intuitively came up with this snack and it is a very healthy 80 calories to boost your energy and end hunger. Keto, low carb, no carb and paleo friendly (sans butter and parm).
1 cup spinach
1/4 avocado diced
1/2 cup broccoli florets
1/2 tbsp butter (optional)
1 tbsp shaved parmesan
Salt and pepper to taste
The quickest way to put this together is to microwave the spinach and broccoli topped with the butter and parmesan for 1 minute on high. If you are going without dairy, you can boil both greens in some water until the broccoli is bright green. If using dairy, stir the spinach after removing from microwave. Dice avocado and put on top of the spinach and broccoli mix.
So satisfying, all 3 greens are healthy and hunger suppressing vegetables. Spinach and avocados act like diuretics so help you to lose water weight. Great for after workout or as a mini meal.
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This is a lovely, rich filling recipe for those of you on carb reduction meal plans such as keto, South Beach, etc. Gluten free, low carb. I had this in a New Orleans restaurant and decide to make it home for myself.
Salmon, Shrimp and Portabella Mushroom Ponchatrain Recipe
1/4 cup butter
1/4 cup half & half or heavy cream
Tsp of garlic, minced
1/2 cup spinach leaves
1 tsp parsley
Ground pepper to taste
1/2 cup portabella mushrooms
Fish or chicken
Melt the butter in a saucepan and saute your garlic and mushrooms. Add your quarter cup of cream or half-and-half. I find half and half to be rich enough for me but you can add heavy cream if you would like it to be creamier. Add other spices and wilt the spinach in the sauce. A squeeze of lemon could be added here if you wish but I find it’s not necessary and not part of the original recipe.
Pour over chicken and shrimp, fish and crab meat, or fish and shrimp. This goes great on vegetables as well.
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Working on reducing the processed carbohydrates in your meal plans? This is a hearty meal that is full of flavor.
1 lb ground beef, sirloin
2 slices sharp cheddar
1/2 cup parmesan
1 bottle of Marinara of your choice (look for low to no sugar)
5 portabella mini mushtooms
1 tbsp basil
1 tbsp oregano
1 tbsp parsley
1/4 cup onion diced
2 cloves garlic
1 small whole fat ricotta cheese (<8 oz)
Saute your garlic and onions lightly in olive oil. Brown your beef, mix in the onions, garlic and spices. Add about 1/3 of marinara and mix.
Heat oven to 375 degree degrees Fahrenheit. In a baking dish layer the zucchini in thin strips, smear the ricotta on the zucchini. Top with sliced mushrooms, meat mixture and any other vegetables you prefer. Add another layer and top it all with marinara, then cheddar cheese and parmesan. Bake for 20 mins covered in foil, remove foil, then bake for another 10 minutes.
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Sauté your chicken, mushrooms and bacon in butter. When your chicken is browned on one side, flip it, along with the mushrooms and bacon. When the 2nd side of your chicken is starting to brown, put the swiss cheese and parmesan on top and cover for 1 minute. Uncover and place the bacon and mushrooms in a paper towel to soak up the grease. Sauté your red onion quickly while your bacon and mushrooms are drying. Place your chicken over a bed of spinach, salt and pepper to taste. Top with dried bacon, mushrooms, red onion and diced tomatoes. Either squeeze the mustard in a zig zag pattern on top or put off to the side for dipping. Enjoy! swiss chicken recipe, swiss chicken recipe, swiss chicken recipe Need weight loss advice or other guidance from your archangels and guides? I provide readings, most done within 24 hours. Feel free to schedule a session on my readings page.