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Taco bake and green beans with bacon

29 Nov

Taco meat topped with retried beans and covered in cheese, baked at 400 degrees for 20 minutes, with a side of guacamole. Green beans, bacon, and chopped onions with fresh pepper, in a pressure cooker for 5 mins. Dinner!

Um. For two sleevers maybe. I couldn’t finish it. But very yummy!


Roasted veggies and Italian sausage

28 Nov

Ended up roasting some delicata squash, Brussels sprouts, and sweet potatoes and serving them with Italian sausage cut into bites, and dusted with Cajun seasoning. Yum! IMG_0001.JPG


Erin’s Baked Garlic Lemon Tilapia & Garlic Sweet Potato Mash

4 Apr


Erin's garlic Baked Garlic Lemon Tilapia, Garlic Sweet Potato Mash


Check out Erin’s very colorful meal! All recipes are from but I’ll provide them here to make it easier for you.

Garlic Sweet Potato Mash


    • 2 lbs (4 medium) sweet potatoes, peeled & cubed
    • 1 tbsp butter
    • 3 cloves garlic, crushed
    • 1/2 cup 1% milk
    • 2 tbsp light sour cream
    • salt and fresh cracked ground pepper, to taste


    1. In a large pot boil sweet potatoes in salted water until tender, drain in a colander.
    2. Meanwhile, melt butter and sauté garlic until lightly golden. Return potatoes to the pan, add milk and sour cream; mash until smooth and creamy. Adjust salt and pepper to taste.


Baked Garlic Lemon Tilapia



    • 6 (6 oz each) tilapia filets
    • 4 cloves garlic, crushed
    • 2 tbsp butter
    • 2 tbsp fresh lemon juice
    • 4 tsp fresh parsley
    • salt and pepper
    • cooking spray


    1. Preheat oven to 400°.
    2. Melt butter on a low flame in a small sauce pan. Add garlic and saute on low for about 1 minute. Add the lemon juice and shut off flame.
    3. Spray the bottom of a baking dish lightly with cooking spray. Place the fish on top and season with salt and pepper. Pour the lemon butter mixture on the fish and top with fresh parsley. Bake at 400° until cooked, about 15 minutes.

Quick Meal Idea: Sausage Bites and Roasted Cauliflower

2 Apr

Roast Cauliflower Sausage bites

I like being able to make quick meals that require very little prep, but that are tasty. Here’s one that’s not even a recipe, more like a meal idea.


  • 4 chicken sausage links in your choice of flavors. I used jalapeno cheddar and sweet italian to account for all the tastes in my house
  • 1 small head cauliflower
  • Olive oil
  • Salt & Pepper
  • Seasonings of choice


  1. Pre-heat oven to 450 degrees
  2. Meanwhile line two small pans with foil. Make sure they will fit side by side into your oven
  3. Cut up the sausage into bite size portions and place on one sheet
  4. Cut up the cauliflower into small pieces, cover with oil, salt, pepper and whatever seasonsings you like. Mix it together to ensure the seasonings and oil get over everything, including your clothes, if you are clumsy like me.
  5. Put both trays into the oven side by side and cook for 20-25 minutes.

And there you have it. Meat and fresh veggies in half an hour. You’re welcome.


What I like

Decadent High Protein Chocolate Mousse

1 Apr

Decadent high protein chocolate mousse


I’m starting to think I’m carrying this high protein thing too far into desserts but hey! Another delectable dessert with some protein in it.

Please mark the word dessert. That means “a sometimes food that is high in calories”. These are pretty caloric, but they are good for a treat day.


  • 2 oz bittersweet Baker’s chocolate
  • 2 oz heavy whipping cream
  • 2 oz half and half
  • 1.5 scoops Unflavored protein powder


  1. In a double boiler, melt the chocolate.
  2. Meanwhile, whip the cream, half and half, and protein powder together.
  3. Gently fold in melted chocolate. Pour into small cups to make 4 servings. Lick the spatula. Lick the immersion blender being careful not to cut your tongue. Play games to see how far your tongue will go into the bowl so that you don’t waste any chocolate goodness.
  4. Put the cups in the fridge until they set and enjoy!

Decadent Chocolate Protein Mousse

Low Carb High Protein Key Lime Pie

31 Mar

Low Carb high protein key lime pie


How would you like to get 15 gms of protein in 74 yummy calories? Yeah, me too.

So this seems to have been dessert weekend for me. After I “failed” my cheat day by getting sick on too much sugar, I make a couple of decisions. One, it was going to be treat day, where I allowed myself a treat or two, not an orgy of all day cheating. Two, maybe cheat/treat day was higher in calories, but not sugar-filled. I might allow myself more carbs, but still stay high protein on those days.

Honestly, I just feel better overall with more protein and less sugar. Who woulda thunk? So this is crustless, high protein and tastes just like key lime pie filling. You could definitely do an almond meal crust but I’m a) lazy and b) trying to save calories. If you can boil water and know how to use an immersion blender or a regular blender, you’re all set.

Makes 6 servings of 1/2 cup each


  • 1 small box sugar-free key lime jello
  • 1/4 c water
  • 1.5 cups plain greek yogurt
  • 2 scoops unflavored protein powder


  1. Heat water until it’s hot but not boiling. (If you have a kettle that has temperature control, I used about 90 celsius or 195 degrees fahrenheit. But really it doesn’t need to be that exact. Hot water. That’s all you need to know).
  2. Put jello powder in a bowl with tall sides and pour the hot water on top of the crystals. Let it sit there while you gather the other ingredients.
  3. Put the plain yogurt and protein powder into the bowl and blend.
  4. Pour into 1/2 c ramekins to set.

That’s it. You’re done. Seriously, it’s that simple. I would not recommend using flavored yogurt for this because I think the tartness of the plain yogurt lends a nice offset to the sweetness of the jello.

Low Carb High protein key lime pie



Paleo Chocolate Coconut Candy

12 Mar

Paleo Low sugar chocolate coconut candy


Ermmaggerd. So simple, so yummy, so addictive. Only “weird ” thing about it is that you have to keep it in the fridge otherwise it’s too melty. I don’t care, I’m more than happy to open a fridge door if such deliciousness awaits.

This is dessert so bite size pieces. I figured 16 servings which is an inch square per serving.


  • 2 oz bittersweet chocolate
  • 1/2 cup coconut oil
  • 2 tablespoons shredded coconut
  • 2 tablespoons sliced almonds
  • 2 tablespoons dried cherries or cranberries


  1. Grease a small pie plate with coconut oil or PAM. Be diligent about this, you don’t want to have to lick the pie plate later just to get the last of the chocolate out. Or maybe you do.
  2. In a double boiler melt the chocolate and the coconut oil together.
  3. Add in the shredded coconut, almonds and dried cherries. Mix well
  4. Pour into pie plate and let it set to a solid consistency in the fridge. Slice into bite sized pieces when set.
  • .Paleo coconut candy 2014-03-31 11.43.33

Paleo Chocolate Coconut Candy


Cabbage with Fennel Seeds

3 Jan

Quick recipe with an indian flavor that I made to go with the Crockpot Chicken Curry I posted.

Low carb Cabbage with Fennel seeds


  • 1 teaspoon oil
  • 1/4 tsp sesame seeds
  • 1/4 tsp cumin seeds
  • 1/4 tsp fennel seeds
  • 1/2 cup red onion sliced thin
  • 3 garlic cloves sliced thin
  • 2 in piece of garlic sliced thin
  • 1/4 tsp turmeric
  • 2 cups shredded cabbage or cabbage slaw mix
  • Salt to taste
  • Cabbage with Fennel seeds


  1. Heat oil in a pan until shimmering. Add sesame, fennel and cumin seeds, followed by garlic and ginger slices. Let it all cook together for a few 30 seconds until you hear the cumin spluttering. You are just trying to flavor the oil with the spices and seeds.
  2. Add onion and saute until soft and brown, crispy at the edges, about 5 minutes.
  3. Add the turmeric into the mix and let it mix into the oil.
  4. Add cabbage and stir-fry it quickly for 2-3 minutes until cabbage is tender, but still crunchy.
  5. Add salt to taste and serve.


High-Protein Cheese Souffle

16 Dec

High Protein Cheese Souffle from
Oh nothing. Just a cheese souffle that my amazing husband decided to whip up out of the blue for an afternoon snack.
Am I lucky or what??
  • 3 large eggs
  • 1 shallot minced
  • 3 tablespoons  flour
  • 3 tablespoons butter
  • 1 c skim milk
  • 1 c grated low-fat swiss cheese
  • 1/2 c grated parmesan cheese
  • Salt
  • Pepper
  • Pinch of grated nutmeg
  • 1/4 teaspoon cream of tartar


  1. Separate three eggs, cold, out of the refrigerator (yolks less likely to break this way). Set aside to warm to room temperature
  2. Turn oven to 350 degrees, place rack in middle position
  3. Spray the inside of a 1.5 qt souffle bowl with Pam. Sprinkle in two tablespoons of parmesan cheese and shake to cover the sides of the pan. Discard excess.
  4. In a medium saucepan, melt the butter and add minced shallots and stir until shallots soften, about a minute
  5. Add the flour and stir until well incorporated. Cook 3-4 minutes for flour to lightly brown.
  6. Slowly add 1 c of milk and whisk constantly until the milk comes up to a simmer and thickens.
  7. Remove from heat and stir in 1 c grated swiss cheese and whisk well.
  8. Add 3 egg yolks and keep whisking until incorporated.
  9. Beat egg whites in stand mixer or hand mixer with 1/4 teaspoon cream of tartar. Beat on low, until eggs start foaming, about a minute. Beat on medium high until the eggs form stiff peaks, about 3-4 minutes.
  10. Add one fourth of the egg whites to the batter and stir in gently with a spatula until there are no white streaks left. Add the rest of the egg whites and gently fold into batter just until lightly mixed.
  11. Pour into prepared mould and sprinkle 2 tablespoons of parmesan cheese on the smoothed top
  12. Bake 24-27 minutes until the top is golden brown and the top just jiggles a little when you shake it.
  13. Remove and let it set 3-4 minutes. Serve immediately and enjoy!

WLS-Friendly Mozzarella Sticks

10 Dec

WLS-Friendly Low Carb Mozzarella Sticks from

Most of the recipes I see for cheese sticks are heavily breaded and fried. So we did these with panko breadcrumbs to get a light coating, and they turned out very well. The kids enjoyed them too. Great appetizers but best eaten hot.


  • 8 Mozzarella String Cheese Sticks
  • ½ C. Panko Bread Crumbs
  • ½ Tsp. Garlic Powder
  • ½ Tsp. Black Pepper
  • 1 Egg


  1. Preheat oven to 400 degrees.
  2. Line small baking sheet with aluminum foil
  3. Open string cheese packages and cut cheese into two even pieces.
  4. Put bread crumbs, garlic powder and pepper in zip lock bag.  Close bag and shake until well mixed.
  5. Spray fry pan with Pam oil and preheat on medium low burner.  When pan is hot, pour bread crumb mixture into pan, and stir often until crumbs are a golden brown, about 8 minutes. Don’t skip this step. We tried it without toasting them, and they tasted undercooked.
  6. Pour crumbs into bowl and let cool.
  7. Whisk egg until well mixed.
  8. Dip a piece of cheese into egg mixture, roll in bread crumbs and place on baking pan.
  9. When all cheese is coated, place pan onto middle rack of oven and bake for 10 minutes.
  10. Remove, let cool until very warm and eat while warm.
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