All posts by Chelsey Henry, PA-C

Mexican “Rice”


Mexican "Rice"
I have so many patients that say rice is such a huge part of their culture or just an easy go to side that there's no way they can cut it out. This is a great substitute for a starchy rice-like side dish without the guilt and carbs!
Recipe type: Side Dish
  • 2 tablespoons coconut oil
  • 1 yellow onion, chopped
  • 2 Roma tomatoes, chopped
  • 2 tablespoons tomato paste
  • 1 teaspoon sea salt
  • 1 teaspoon ground cumin
  • 1 teaspoon powdered garlic
  • 2 teaspoons chili powder (you can add more if you like a bit more heat)
  • ½ jalapeño, seeded and chopped
  • ½ cup homemade chicken stock(I make this once a week and store it in mason jars in the refrigerator)
  • 1 head cauliflower, “riced”*
  • ½ cup chopped cilantro
  1. Heat coconut oil in a pan over medium heat and swirl to coat. Add onion, then cook until the onion is just turning soft and translucent, about 5-7 minutes. Stir in tomatoes and cook for 5 minutes, until tomatoes have softened and start to release their moisture. Add tomato paste, salt, cumin, garlic, chili powder and jalapeño to the pan, stirring until hot, about 3 minutes. Stir in chicken stock and bring the mixture to a simmer, stirring occasionally, about 5 minutes. Stir in cauliflower and cook, stirring occasionally, until incorporated and cauliflower just begins to turn soft, about 5 minutes. Sprinkle with cilantro. Serve.
  2. *To rice cauliflower: Cut cauliflower into bite-size pieces and place half of the pieces in the bowl of a food processor. Pulse 12-15 times until cauliflower is the size of rice. Repeat. As an alternative, you can grate the cauliflower with a cheese grater or chop finely with a large chef's knife.



Bacon Wrapped Green Bean Bundles

Bacon wrapped green beans are a great low carb option for a Thanksgiving side dish! They are quick and easy to make but savory and delicious!


2 Bags long string beans or frozen string beans

1 Package of bacon- preferable Nitrate/Nitrite free (Cut in half)

2 Tablespoons Splenda brown sugar (or regular)

Olive Oil


Cover a cookie sheet with aluminum foil and spray with Olive Oil

Cut bacon in to thirds

Lay bacon out and place 6-8 green beans on top and roll up

Lay seam side down on the cookie sheet

Brush with olive oil and sprinkle with brown sugar

Bake at 375 for

30-40 minutes or when bacon is brown and crisp


You can also mix this up by using doing Asparagus wrapped in Prosciutto as an appetizer

Wrap each asparagus spear in prosciutto and cover. Heat olive oil in a pan over medium high heat. Add asparagus and cook until prosciutto is crisp and asparagus is tender, about 2-3 minutes.




Easy Crustless Mini Pumpkin Pies


Easy Crust Less Mini Pumpkin Pies
This is a great low carb, sweet treat for the fall holidays!
  • •1 15 oz. Can Pumpkin Puree
  • •1 13.5 oz. Can Coconut Milk
  • •1/2 Tbsp. Pumpkin Pie Spice
  • •1/2 tsp. Celtic Sea Salt
  • •1/2 c. Granular Sweetener -- for sugar-free I recommend Birch Xylitol or Swerve
  • •2 Large Eggs
  1. Preheat oven to 425 degrees F.
  2. In a medium bowl, using electric beaters, combine pumpkin, coconut milk, pumpkin pie spice, salt, stevia and sweetener until smooth.
  3. Add eggs one at a time and mix just until incorporated.
  4. Place eight oven-safe custard cups on baking sheet.
  5. Fill each custard cup with scant ½ cup filling.
  6. Bake 15 minutes then reduce oven temperature to 350 degrees F and continue baking 40-45 more minutes.
  7. Cool completely on rack for 1 hour or until set.
  8. Top with dairy free whipped cream, serve and enjoy!
For a <g class="gr_ gr_63 gr-alert gr_gramm gr_run_anim Punctuation only-ins replaceWithoutSep" id="63" data-gr-id="63">sweetener</g> you can use Splenda or Stevia. Also, you are welcome to use full fat, dairy whipped cream for topping!
Nutrition Information
Serving size: 1 Carbohydrates: 7 Fiber: 2


Kickin’ Chili



Kickin' Chili
Now that it's officially football time in Tennessee it's time for some healthy hosting and tailgating foods! Chili is my favorite go-to when hosting a football get together but the beans can make it too high in carbohydrate. This is a simple, healthy recipe perfect for fall! Feel free to add or take away ingredients to taste and spice as desired.
Recipe type: Crockpot
  • 2½ lbs. Lean Ground Beef
  • 1 Medium Red Onion – Chopped – Divided
  • 4 Tbs. Minced Garlic
  • 3 Large Ribs of Celery – Diced
  • ¼ Cup Jalapeno Slices
  • 1 – 6 oz. Can Tomato Paste
  • 1 – 14.5 oz. Can Tomatoes and green chilies
  • 1 – 14.5 oz. Can Stewed Tomatoes with Mexican Seasoning
  • 2 Tbs. Worcestershire Sauce
  • 4 Tbs. Chili Powder
  • 2½ Tbs. Cumin – Mounded
  • 2 tsp. Salt
  • ½ tsp. Cayenne
  • 1 tsp. Garlic Powder
  • 1 tsp. Onion Powder
  • 1 tsp. Oregano
  • 1 tsp. Black Pepper
  • 1 Bay Leaf
  1. Heat slow cooker on low setting.
  2. In a large skillet over medium-high heat, add ground beef, half of the onions, 2 Tbs. minced garlic, and salt and pepper. Once the beef is browned, drain excess grease from pan.
  3. Transfer ground beef mixture to slow cooker. Add remaining onions, garlic, celery, jalapenos, tomato paste, tomatoes and chilies (with liquid), stewed tomatoes (with liquid), Worcestershire sauce, chili powder, cumin, salt, cayenne, garlic powder, onion powder, oregano, black pepper, and bay leaf.
  4. Stir until all ingredients are well combined. Cook on low 6-8 hours.