Keto Spiced Butter Pecans

I love pecans, which are a great source of manganese, copper, and other essential vitamins and minerals. A handful of these rich and flavorful roasted pecans is a perfect holiday fat bomb! Delicious as-is, or make a tasty topper for healthy pie, squash soup, sugar-free ice cream, or my n’oatmeal, or chia pudding recipes (search on blog). Enjoy! 

Keto Spiced Butter Pecans

For recipe, go HERE

Squash Cakes

I've been loving spaghetti squash lately since I've been following a lower-carb personalized gut healing protocol from Viome (viome.com/tcd), and these squash cakes are tasty little bites of fried goodness. They can be a little messy, so make sure your skillet is well-oil/buttered. Enjoy!
Squash Cakes


For recipe, go HERE

Herbed Cauliflower Biscuits

Who doesn't love a good biscuit? Back in the day, I used to HOUSE a basket of cheddar bay biscuits at Red Lobster...true story. Since I've wise'd up, these simple grain-free and keto-friendly treats do the trick. Slather with grass-fed butter to upgrade ;)


Herbed Cauliflower Biscuits
Makes about 16 muffins



For recipe, go HERE

Creamy Vanilla Grapefruit Pops

It has been a HOT summer in the 'burgh, and thus my freezer is always offering up a tasty frozen treat. My friend randomly gave me a grapefruit, and these creamy, dreamy pops were borne one steamy summer eve...

Creamy Vanilla Grapefruit Pops
1 can full-fat coconut milk
1 whole grapefruit, peel removed
1 lemon, juiced
1-2 tsp stevia powder or raw honey to taste
1-2 tbs collagen powder
1 tsp vanilla extract
1 tbs MCT oil
1 tsp beet root powder
1/2 tsp sea salt
1 tbs d-ribose (optional)

1. Blend all ingredients at high speed till incorporated.
2. Pour into popscicle molds.
3. Freeze for 2 hours.
4. Enjoy!

Crunchy Sardine Salad

I LOVE canned wild sardines, the perfect convenience superfood. I often take a few cans along during trips as a back-up clean protein source. This tasty salad makes a great meal, even breakfast!

Crunchy Sardine Salad
Serves 4-6

For recipe, go HERE

Cocoa Collagen Bars

Dessert-like snack or mini-meal loaded with healthy fat and protein. Boom!

Cocoa Collagen Bars
makes about 6 small bars

½ cup Nutiva coconut butter, soften
1/3 cup Great Lakes Grassfed collagen protein
2 tbs Designs for Health xylitol (or 1 Tbs. raw honey)
1 Tbs. raw Skinny coconut oil
½ tsp. vanilla extract
1 tbs unsweetened cocoa powder (or carob powder)
¼ tsp sea salt

1. Line a plate or baking sheet with unbleached parchment paper.
2. Place all ingredients in bowl and combine thoroughly with a spoon. May take a few minutes!
3. Roll mixture into a “dough ball” and place on parchment paper.
4. Mold mixture into a square and slice into bars.
5. Place in fridge to firm (or freezer for faster firming).
6. Enjoy! Keep bars stored in fridge.

Keto Green Smoothie

I view fruit as more of a treat, and I'm digging this tasty new fruit-free, keto and vegan friendly green smoothie!

Keto Green Smoothie

For recipe, go HERE

Banana Beauty Pops

I love me some tasty popsicles. These pops have a pretty yellow hue from the turmeric and contain healthy fats, clean protein, and beauty boosting ingredients. I purchased my BPA-free popsicle mold on Amazon. Enjoy! xo

Banana Beauty Pops
(makes 6 popsicles)

1-2 frozen bananas
1 can full-fat coconut milk
1 tsp vanilla extract
1 tsp stevia or 1 tbs xylitol or raw honey
2 tbs grass-fed collagen powder
1 tsp turmeric powder
1/2 tsp sea salt

1. Blend all ingredients until well combined. Adjust flavor if desired.
2. Pour mixture into popsicle molds.
3. Freeze pops for at least 2 hours.
4. Enjoy!

Chocolate Raspberry Pudding

Simple treat perfect for a sweets craving--cocoa and raspberries are always a nice duo :)

Chocolate Raspberry Pudding

1 can full-fat coconut milk
1 12-oz bag frozen raspberries
1/2 c organic cocoa powder
3-4 tbs grass-fed gelatin powder (Great Lakes brand)
1/4 c xylitol (Designs for Health)
2 tsp vanilla extract
1 tsp sea salt
Garnish: raw cacao nibs or fresh raspberries

1. Put all ingredients in high-speed blender and combine until smooth. May need to tamper.
2. Refrigerate for 1-2 hours to set up.
3. Enjoy!

Green Zinger smoothie

I love the zing of the ginger in this smoothie, loaded with protein and good fat, a meal in a jar!

Green Zinger Smoothie

1 cup coconut water
1 cup filtered water
1 6oz bag organic spinach
2 tbs MCT oil
1/2 cup frozen raspberries (or 1/2 banana)
1/4 cup chia seeds
2" piece fresh ginger
1-2 tsps stevia
2 tbs collagen
1/2 tsp sea salt

1. Blend all ingredients.
2. Enjoy!

Simple avocado dressing

Avocados are one of my favorite nutrient dense superfoods, loaded with vitamin K, potassium, fiber and monosaturated fat.  I like to slice them on salads, mash for guacamole, add to smoothies for extra bulk and good fat and eat plain with evoo and sea salt. This creamy dressing is rich and satisfying, a great topper for veggies or seafood. Cut the water amount and it's a yummy avo dip! 


Simple avocado dressing

1 avocado, pitted and skin removed
1/3 cup extra virgin olive oil
3 cloves fresh garlic
Juice of 1 lemon
1/2 tsp sea salt
¾ cup filtered water

1. Put all ingredients in blender and mix thoroughly until smooth.
2. Thin with water if desired.
3. Enjoy over salad, veggies, or protein (keeps in jar in refrigerator for about 3 days).

No Bake Almond Butter Cups

Super simple to make, these tasty treats are pretty enough for a dinner party dessert. Best eaten straight from the freezer :)

No Bake Almond Butter Cups
Makes 24 cups

Base:
2 ½ cups almond meal
4 tbs almond butter
3 tbs coconut oil or grass-fed butter, melted
2-3 tbs pure maple syrup
1 tsp cinnamon
1 tsp pure vanilla extract
½ tsp sea salt

Chocolate topping:
3 tbs coconut oil or grass-fed butter, melted
3 tbs pure maple syrup
2 tbs unsweetened cocoa powder
¼ tsp sea salt
Garnish ideas: slivered almonds, unsweetened coconut flakes, sea salt, dried berries

1. In a mixing bowl combine almond meal, almond butter, coconut oil, maple syrup, cinnamon, vanilla, and sea salt. Mix thoroughly.
2. Line muffin tin with paper liners or coat with coconut oil. Roll dough into bite-size balls and press gently into muffin tins as base of the butter cups. Set aside.
3. In a small bowl, combine coconut oil, maple syrup, cocoa powder and salt.
4. Spoon chocolate topping over each of the butter cups evenly.
5. Add garnish to cups.
6. Place the tin on a flat space in the freezer for 40 minutes or until firm.
7. Pop out of tin and enjoy! Note: best eaten straight from freezer.

Balsamic Citrus Salad

I recently served this sweet and sour salad with 
paleo eggs benedict: sweet potato "toast" topped with spiced pulled pork and poached eggs (and green chile hollandaise). Made a perfect pairing-a light and refreshing balance to the meal. Enjoy!

Balsamic Citrus Salad

1 grapefruit, segmented
2 blood oranges, segmented
½ cup fresh blueberries
1 handful fresh basil, chopped
Extra virgin olive oil for drizzling
Balsamic vinegar for drizzling
Sea salt, to taste

1. Combine fruit and basil in bowl.
2. Drizzle with olive oil and vinegar, sprinkle salt to taste. Stir gently to coat.
3. Transfer to serving vessel.
4. Enjoy!

Keto Mocha Fat Bombs

I usually make these treats with carob powder instead of cocoa so I can enjoy them in the evening without the caffeine :)

1 cup organic, cold pressed coconut oil
1/3 cup unsweetened cocoa powder (or carob powder for no caffeine)
1 tsp Stevita stevia
2 tbs organic coffee powder
½ tsp organic cinnamon powder
½ tsp sea salt
1-2 tsp vanilla extract
Optional: ¼ to ½ cup grass-fed butter and chopped macadamia nuts

1. Put all ingredients in small saucepan and heat until combined. Taste and adjust seasonings accordingly.
2. Optional: after heating, mix in blender for smooth consistency.
3. Pour mixture into silicone molds or glass dish.
4. Refrigerate for 15 minutes or until firm.
5. Garnish with sea salt and enjoy!
6. Note: Keep in fridge to avoid melting.

Easy Butternut Squash Soup

Super easy soup that is rich and satisfying--perfect meal anytime of day! :)

Easy Butternut Squash Soup

1 med butternut squash, cooked, peeled and cubed
1 can full-fat coconut milk
2 tablespoons minced fresh ginger (or 1 tbs ginger powder)
4-5 cloves garlic, minced (or 3 tsp garlic powder)
1 tsp sea salt (or to taste)
Filtered water or vegetable broth (to thin)
Toasted coconut chips or kale for garnish (optional)

1. Put all ingredients except squash in blender and combine.
2. Slowly add squash to blender until all ingredients are combined.
3. Transfer pureed soup to pot and heat, adding broth or water to thin if desired.
4. Pour into bowls, garnish, and enjoy!

Keto fudge

Is it possible to make healthy--and tasty--fudge? I'm boldly stating yes! This treat is loaded with good fat, and satisfies a sweet tooth with zero sugar...what's not to like?

Keto Fudge
(make about 24 squares)

2 cups raw, organic, cold pressed coconut oil, soft but still solid
¾ cup raw cocoa powder
3-4 tsp Stevita stevia powder
4 tsp vanilla extract
¾ tsp sea salt
1 tsp cinnamon
1 cup raw macadamia nuts (or your favorite nuts) plus more for garnish
The cream scooped from 1 can of refrigerated coconut milk (cream will rise to top once chilled)

1. Add coconut oil and cream to blender and combine.
2. Add remaining ingredients and blend until smooth.
3. Taste and adjust seasonings if desired.
4. Add remaining nuts into blender and stir (or save for garnish).
5. Line dish with parchment paper and pour mixture into dish. Garnish with nuts if desired.
6. Put in freezer to set or 15 minutes.
7. Slice, serve and enjoy!
8. Keep in fridge to avoid melting.

Guacamole Stuffed Eggs

I looove avocados and add them to recipes when I can for added creaminess and good fat :) Try my twist on the classic deviled eggs, perfect party app, snack, or meal on the go.


Guacamole Stuffed Eggs

6 eggs
2 small ripe avocados
Juice of 3-4 limes
1 tsp Garlic powder
½ tsp Onion powder (optional)
Minced fresh cilantro to taste (optional) and as garnish
Sea salt to taste

1. Place all the eggs in a saucepan filled with cold water and bring to a boil. Turn off the heat as soon as the water boils and let the eggs cook for 10 minutes.
2. Immerse the eggs in cold water to stop cooking.
3. Peel the eggs once cooled.
4. Cut the peeled eggs in half lengthwise. Remove yolks and place on a plate.
5. In a bowl, mash avocado and all seasonings together until smooth and creamy
6. Fill each egg white with mixture.
7. Garnish with cilantro leaves.
8. Serve and enjoy!

Pumpkin Coconut Energy Bites

These festive, simple and tasty bites are sugar free and perfect for on the go energy and carbs. Yummo.

Pumpkin Coconut Energy Bites

Dry:
2 cups Coconut, Shredded
2 teaspoons Pumpkin Pie spice
1 tablespoon Coconut Flour
¼  teaspoon Sea Salt
⅛ teaspoon Baking Powder
1 tsp Stevita stevia

Wet:
½ cup Pumpkin, Canned
1 tsps vanilla extract
¼ cups melted Coconut Oil
2 organic eggs

1. In a bowl, combine dry ingredients: coconut, pumpkin pie spice, coconut flour, salt, stevia and baking powder.
2. Stir in wet ingredients: pumpkin puree, vanilla, eggs and melted coconut oil.
3. Form into bite-sized slightly flattened balls.
4. Place on a parchment lined baking sheet (or coconut oil greased) and bake at 350F for 18-20 minutes.
5. Enjoy!

Homemade Pumpkin Spice Latte

I LOVE all things pumpkin, and my creamy and sweet pumpkin spice latte is way more delicious--and, of course, healthier--than the toxic Starbucks version. Cheers to your health and saving money! xx

Watch me make it here: https://www.youtube.com/watch?v=XrDeR26VNXI

Homemade Pumpkin Spice Latte

¼ cup coconut cream (refrigerate can of coconut milk and scoop cream that rises to top)
¼ cup pumpkin puree
2 cups hot black tea or coffee
½ tsp Stevita stevia
1 tsp vanilla extract
1 tsp pumpkin pie spice
1-2 tbs Great Lakes collagen powder
Pinch sea salt

1.      Blend all ingredients.

2.      Enjoy!

Matcha Latte

My favorite cooler weather morning bevvie. Loaded with anti-oxidants and anti-inflammatory super stars. 

Matcha Latte

2-3 cups hot water
1 tsp matcha powder
1-2 tbs grass-fed butter or ghee or coconut butter
2 tbs grass-fed collagen
1 tbs Brain Octane oil or MCT oil
½ tsp cinnamon
½ tsp turmeric
¼ tsp sea salt
Stevita stevia to taste (optional)

1. Blend all ingredients until frothy.
2. Enjoy!

Watch me make it here: https://www.youtube.com/watch?v=2K9TCXuB2bM