All posts in Recipes

Blueberry Muffins (gluten free and low carb)

Blueberry Muffins (gluten free and low carb)
Recipe type: Breakfast
Serves: 6
  • 2 eggs
  • 4 tbsp. melted butter
  • 8 tbsp. splenda (or 4 tbsp. stevia and 4 tbsp. splenda; mixing 2 types helps reduce bitter aftertaste)
  • ¼ tsp. baking soda
  • ½ tsp. sea salt
  • 1 tsp. lemon zest (or 1 tbsp. of lemon juice)
  • 1 tsp. vanilla extract
  • 1 cup almond flour
  • ¾ cup of fresh or frozen blueberries
  • 2 tbsp. almond milk
  • (optional) ¼ slivered almond pieces
  1. Pre-heat oven to 350
  2. Mix dry ingredients together (flour, sea salt, baking powder, stevia/splenda, lemon zest)
  3. Add wet ingredients (eggs, milk, vanilla extract, butter) and mix well together.
  4. Add blueberries and fold in gently.
  5. Divide the batter into muffin cups. The batter is quite firm so you will need to use a little spoon to level the batter nicely. The muffin cups should be filled to the top as the batter doesn't rise much.
  6. Bake about 20-25 mins. until lightly browned on the top.

*Can be frozen and re-heated later!


Chicken Enchilada Casserole

Ok guys this is my new rendition of the chicken enchilada,” casserole style” :) It is super simple and makes an incredibly yummy mixture with a little kick, for little money, very little time, and can be used/ cooked/ eaten in multiple delicious ways!


1 Rotisserie chicken (simple truth from Kroger is one of my favs- already cooked, just peel the skin and pull off the chicken)

1 (16 oz) thing of sour cream

1 (8 oz) bag of cheese

1 can of rotel (if you want more spice you can go for a “hotter” flavor- I used mild)

1 jar of queso cheese ( I use the white cheese)



peel away skin of chicken and pull chicken off

mix sour cream, cheese, 1 can of rotel,pulled  chicken and 1/2 jar of queso (feel free to add the whole thing, I just never have). it will add more moisture, will be cheesier, and more spicy.

stir mixture until well blended


#1 )spread approx. 1/2 the mixture in a 13 x 9 greased pan and bake at 350 for 25-30 minutes until cheese is melted. you can make “low carb chips” from a low carb tortilla  (I use extreme wellness, low carb, high fiber wraps- from Kroger, Food City, Ingles, Publix, or Wal-Mart; make sure to get one with no more than 5-6 net carbs). I BOUGHT A PAMPERED CHEF CHIP MAKER; YOU CAN FIND THEM AT BED BATH AND BEYOND, ON-LINE,  AND I THINK TARGET AS WELL…. CUT THE WRAP INTO 1/8TH TRIANGLES, LAY IT ON THE CHIP MAKER, SPRAY WITH OLIVE OIL AND ADD A LITTLE SALT….MICROWAVE FOR 1 1/2 TO 2 MIN (DEPENDING ON MICROWAVE POWER) AND YOU WILL HAVE A SUPER TASTY LOW CARB CHIP. (you can do without the chip maker but it makes it more crunchy!) you can also enjoy over a bed of greens or shredded lettuce and make into a taco type salad! super yummy! I drizzled a small amount of queso over mine at the end for added moisture over my salad and used it like a dressing, salsa would work as well!

you can crumble up the low carb chips on top or underneath the chicken mixture before baking, OR you can use as a “scoop” to scoop up the chicken mixture and eat it like a dip :)

#2) use the above mixture and place on low carb wraps to make chicken enchiladas. will make approx. 24. can cook appropriate amount and freeze the remaining before cooking (or after) .

#3) I did a casserole with 1/2 the mixture and the remaining mixture I ate randomly throughout the week with dipping raw veggies such as carrots, broccoli, and mini bell peppers in it, enjoyed  it over a salad, with some low carb chips for a snack or meal, or its super yummy just by itself! You could also freeze the remaining mixture to make a second casserole at a later date.

The mixture goes a long way and can be used in various different ways. Feel free to freeze the remaining mixture in a freezer safe container and pull out at your convenience.

It would be super yummy as a stuffed pepper mixture as well! the options are endless! :) Go and Enjoy!!! and consider making this as a dish for Thanksgiving with raw veggies for dipping instead of our typical  traditional high carb casseroles that we all roll out over the holidays! :)

Happy Thanksgiving!!!!






Recipe Review- Breakfast Berry Bowl

Did you make this? Did you like it or not? Make any changes? Let us know below!

Recipe Review- Breakfast Berry Bowl
I am always looking for new, quick breakfast ideas and our own Terri delivered!! Dry ingredients can be assembled and placed in baggies in bulk until ready to use. You could try substituting other seasonal fruit.
  • ⅛ cup ground flax seed
  • ⅛ cup almond or pecan meal
  • 2 tsp coconut oil or butter
  • ¼ cup berries of choice
  • 1 pkg stevia (I use “Sweetleaf” brand)
  • 1 egg
  • ¼ tsp baking powder
  • ⅛ tsp salt
  • Approximately 2 tsp water
  1. Melt coconut oil or butter in a microwave safe bowl.
  2. Add other ingredients to bowl & stir together.
  3. Add enough water until batter is approximate consistency of thick pancake batter.
  4. Place in microwave for approximately 2 minutes.


Savory Chicken Sausage and Mushroom Salad

Savory Chicken Sausage and Mushroom Salad

I bet my family isn’t the only family that is always looking for a quick but healthy dinner that all of us enjoy.

We recently came across a delicious, preservative free chicken sausage from Aidells. It has become a go to favorite for all of us. It comes fully cooked so all we need to do is heat it up depending on the dish. At Costco a pack of 15 sells for $13.49. That’s about $0.90 per sausage.

We’ve used this as a hotdog substitute, packed it in the kid’s school lunches, and even taken it as a high protein fuel while hiking.

Our newest rendition involves dicing it and sautéing it with mushrooms in Kerrygold butter. Once the sausage is heated up we melt some coconut oil in the pan then pour it all on a bed of shredded romaine lettuce. It is finished by topping it off with mozzarella cubes and salt to taste.

The coconut oil goes great with the sweetness of the apple in the sausage and no other dressing is needed. This dish refrigerates well (if there are leftovers) and is very filling.

There are 2 grams of net carbs per sausage and 0.5 gram of net carbs per medium sized mushroom used. Of course the butter and oil contribute no carbs while the mozzarella only adds 1 gram per ounce of net carbs and 2 cups of the lettuce is only 1 gram of net carbs. My typical serving is only 5.5 grams of net carbs.

In a recent experiment where I monitored my blood sugar levels every five minutes for seven days (more on that in another post) this meal never raised my blood sugar above 99 mg/dL. Imagine that, a completely satisfying and nutritious meal that doesn’t raise my blood sugar AND my kids will eat it. Well, they still pick out the mushrooms.