Food Blog

PCOS can alter your mood, are you affected?

September 15, 2021

Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal disorders among women. It is associated with a number of symptoms that vary depending person to person across a spectrum of severity. One of the most commonly reported symptoms associated with PCOS is mood swings.

If you have been diagnosed with PCOS, or you are questioning whether you have it, you may have experienced these dramatic mood swings. Here’s why they happen and what you can do about it.

Chart of PCOS symptoms — Polycystic Ovary Syndrome PCOS Symptoms. Vector Set of icons

What is PCOS?

PCOS is a hormone disorder. According to research, it affects up to 26.7 percent of fertile women, with up to 70 percent of whom are not aware of their condition.

PCOS is a syndrome, which refers to a group of symptoms that affect the ovaries and the process of ovulation. PCOS is characterized by:

High levels of male hormones: androgen and testosterone, creating a hormonal imbalance
Ovarian cysts
Irregular or absence of periods

The cysts that grow in the ovaries in PCOS each contain an egg, but they are not able to trigger ovulation. Due to this, the levels of menstrual hormones are affected: estrogen and progesterone are very low, while androgen levels are higher.

What causes PCOS?

There are a number of causes that are linked to PCOS:

Insulin resistance – up to 70 percent of women with PCOS are insulin resistant. When insulin is not able to do its job, it increases, which can trigger the production of testosterone.
Chronic low-grade inflammation – inflammation triggers male hormones, and is responsible for ovarian dysfunction.
High levels of body fat – insulin resistance, inflammation and body fat are all connected. A study found that excess abdominal adiposity (fat) increases inflammation and can cause hormonal imbalance. Obesity is present in up to 64 percent of women with PCOS.
Genetics – PCOS can be hereditary.

If you have one or more of these factors and are experiencing symptoms, you may have PCOS.

What causes PCOS mood swings?

As I’m sure you know by now – the mind and body are closely connected. If something is going on in your body, it’s most likely going to impact your mental state, especially if this is mediated by hormones.

The hormonal imbalance and fluctuations present in PCOS can cause extreme mood swings. Your hormones are closely connected to how you feel, so if they aren’t functioning properly, they will impact your mood. That’s why women with PCOS are three times more likely to experience anxiety and depression.

infographic of how insulin resistance happens

High insulin levels are one of the most common traits in women with PCOS. Insulin resistance is associated with higher levels of mental health disorders, specifically anxiety and depression.

Similarly, studies show that PCOS sufferers have lower levels of certain neurotransmitters – specifically serotonin and dopamine, two feel-good chemicals. This is likely due to hormonal imbalance. This can manifest as mood swings and sadness.

As well as hormonal fluctuations, the inflammation that is often the cause of PCOS can also interrupt cognitive function and increase cortisol levels – the stress hormone. Over time, this can impact emotional regulation and present as depression.

What can you do?

If you are experiencing mood swings due to PCOS, here’s what you can do:

Regular exercise
Improve diet – cut out sugar and refined carbs, which increase insulin levels
Supplement with omega-3 and vitamin D – studies have shown these supplements can alleviate depression and anxiety in PCOS sufferers
Mindfulness activities – mediation, yoga, acupuncture
Social bonds – spent time cultivating relationships with important people in your life

If you want more information on PCOS and how to manage it, don’t forget to subscribe! We are dedicated to helping women navigate their hormones.

Meet Emilina

Emilina is a clinically trained nutritionist turned health writer who has worked with top health and wellness brands including the National Football League (NFL), Muscle & Strength, Breaking Muscle as well as manages written content for many professional athletes. She currently lives in Orange County, California.

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What type of exercise is best for hormone balance?

September 8, 2021

As you may be aware from reading our other blog posts, exercise is one of the most effective and well-established ways to naturally balance your hormone levels. However, as with everything in life, there is a Goldilocks exercise routine for hormone balance.

Too much or too little and you won’t be getting the results you’re after. In fact, you may further impair hormone function.

So if achieving hormone balance is your goal, we hope this blog post helps you understand the truth about exercise and your hormones, and how to create the perfect routine for success.

How exercise affects your hormones

When you exercise, a number of biochemical and physiological changes occur. These changes can make you feel good, make you feel sore, help you build muscle or feel a surge of hunger after you workout. The way you feel during and post-workout all depends on the type of exercise you do, and what hormonal changes they simulate.

It’s widely acknowledged that exercise affects your hormones. This is one of the reasons why after a workout you get a euphoric rush of happiness: your hormones have shifted. How your hormones change during exercise depends on what type of activity you do, as well as your genetics, diet, sleep, hydration and a range of other confounding variables.

An anabolic or catabolic hormonal response

Hormones can be anabolic, meaning they support the growth of new tissue and cells, or they are catabolic, meaning they cause the breakdown of tissue and cells.

Anabolism

Anabolic hormones like:

Testosterone
Estrogen
Human growth hormone (HGH)
Insulin
Insulin-like growth factor (IGF); and
Brain-derived neurotrophic factor (BDNF)

are all spiked during exercise. As a result, these hormones encourage muscle protein synthesis, muscle mass growth, fat loss, blood sugar regulation, tissue repair, immunity and cognitive function. This is an ideal outcome in terms of a hormonal response.

However, not all exercise causes a spike in these hormones.

a woman tying her shoe next to dumbbells

Catabolism

Certain types of exercise elevate your levels of catabolic hormones, including:

Cortisol
Adrenaline
Glucagon

The result of elevating these hormones is increased blood glucose levels by gluconeogenesis – the breaking down of fats and proteins and the breakdown of glycogen in the liver and skeletal muscle, to use for fuel during the workout. As well as a rise in heart rate, blood pressure and respiration.

When your body uses up all the available glycogen (glycogen depletion), cortisol is released to switch to amino acids as fuel (muscle protein catabolism).

As you can see, a catabolic response isn’t necessarily bad, in fact, it’s essential for fueling your activity. However when catabolic hormones remain elevated muscle mass will deteriorate and the immune system becomes compromised.

These hormones are known as the ‘stress’ hormones, because they create a state of physiological stress and inflammation in the body.

In fact, studies show that chronically high cortisol levels promote fat storage, particularly in the face and abdomen, and more drastically among women. It alters the production of ghrelin and leptin, two hormones associated with hunger and satiety, leaving you feeling perpetually hungry and unsatisfied.

What type of exercise triggers an anabolic response?

The types of exercise that trigger an anabolic hormone response include:

Resistance training
High intensity interval training (HIIT)

Studies show that short bouts of interval circuit-style resistance training results in the most beneficial hormonal response of any exercise, spiking all the key anabolic hormones to feel, look and perform better than ever.

What type of exercise triggers a catabolic response?

Low intensity steady state cardio (LISS) and endurance sports are linked to catabolic hormonal spikes. These may include:

Long distance running
Swimming
Biking
Walking; or
Essentially any type of exercise performed at a low to moderate, steady intensity for a long period of time.

While these aerobic exercises are great for heart and lung health, lowering blood pressure, regulating blood sugar, body weight regulation and immune function – there are some downsides to them in terms of their hormonal response. But this all depends on the conditions in which they are practiced. Let’s explore that.

Avoid these conditions when engaging in catabolic exercise

Aerobic, LISS cardio is vital for general cardiovascular health and fitness. But there are certain conditions that contribute to hormonal imbalance. These include:

1. Not recovering post-workout and between sessions

Exercise causes inflammation and muscle damage as a natural response to the training stimuli. Due to this, you need to recover after your workout and between sessions. If you fail to recover properly, by not fueling your body, depriving yourself of sleep or not replenishing fluids, you are increasing the likelihood of hormone imbalance, as cortisol and adrenaline levels will remain elevated.

2. Overtraining

Even if you do eat and sleep well, stretch and drink water post-workout, you may still be overdoing it. Unless you’re a professional athlete, it’s not recommended to workout intensely for an hour seven days per week.

As per the government recommendation, you should aim for 150 minutes of moderate intensity or 75 minutes of vigorous intensity per week. Training too frequently will elevate your cortisol levels and trigger a catabolic response – you will be breaking down muscle and fat tissue, and feeling stressed and tired, constantly.

More is not better!

3. External stressors

Your body and mind are connected. If you’re having a stressful week at work, you should consider altering your workout program. Instead of doing your usual 10 km run, try a 10 minute HIIT session instead.

External stressors like work, relationships, major life changes and environmental influences like media channels, can all impact your mental health and make you feel stressed and anxious. While exercise can be a great cure for mental health issues, it can also exacerbate them, particularly if you are doing catabolic exercise.

4. Caloric deficit

When you do not have enough circulating nutrients, as per a caloric deficit or a nutrient-poor diet, you are inhibiting exercise recovery which can create a state of internal stress in your body.

A study published in 2011 examined this, finding that low calorie dieting increases cortisol levels and psychological stress, increases ghrelin – your hunger hormone, which exacerbates cravings and irritability, and is linked to low mood due to low levels of dopamine.

If you are exercising for long periods of time, you need to replenish your body’s energy stores to help regulate the catabolic hormonal response. If you’re in a calorie deficit, you may struggle to do this effectively.

Conclusion

If you want to balance your hormones, you need to optimize your workout routine. We hope this article has helped you understand how your hormones change as a result of the exercise you do. Work with – rather than against – your hormones to boost your performance, mood and energy levels.

So if achieving hormone balance is your goal, we hope this blog post helps you understand the truth about exercise and your hormones, and how to create the perfect routine for success.

Meet Emilina

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Easy Almond Flour Pancakes

September 3, 2021

Almond flour pancakes are a delicious and healthy alternative to traditional pancake recipes. They’re gluten-free, grain-free, dairy-free and can even be made vegan! These almond flour pancakes are perfect for any occasion – whether it’s breakfast or dinner!

almond flour pancakes with berry compote being spooned on top

Almond flour pancakes are the perfect breakfast or dinner choice. They’re gluten-free, grain-free and can be made vegan. They’re a great weekday breakfast that’s easy to make ahead of time as well. Simply mix your dry ingredients in one bowl, whisk together wet ingredients in another large bowl and combine until smooth.

A great substitute for traditional wheat flour in many dishes, including pancakes, almond flour is low-carb and gluten-free, which means almond flour pancakes are perfect for anyone with dietary restrictions or allergies. Plus almond flour is high in protein, fiber, and healthy fats!

What do I need to make this?

almond flour
eggs
Almond Milk
vanilla extract
Swerve
baking powder

How do I make this?

In a large bowl, combine the eggs, almond milk, oil, and vanilla.
whisk to combine.
Add the almond flour, sweetener, baking powder, and salt and whisk again until smooth and begins to fluff.
Heat a nonstick skillet over medium-low heat and add lightly grease with butter
Pour the batter in, about 2-3 Tbsps worth. You want to keep these pancakes small so that they’re easier to flip.
Cook the pancakes until bubbles begin to appear on the tops and the edges are set and dry, 2 to 4 minutes.
Cook until golden brown on the second side, another 2 to 4 minutes.
Repeat with the remaining batter, adding more butter or oil to the pan as needed.
Serve with your favorite fruit topping.

The almond flour pancakes are a delicious and healthy alternative to traditional breakfast recipes. These almond flour pancakes can be made ahead of time for weekday mornings, which is perfect if you’re running late in the morning or need something quick on a Sunday night before heading out for dinner. If you want to make these almond flour pancakes vegan, simply substitute eggs with your favorite egg replacement!

Eat these foods to fight inflammation

September 1, 2021

Researchers believe that inflammation is at the root of all diseases. Rates of low-grade chronic inflammation are higher than ever, due to our lifestyle and dietary habits. Making small adjustments can make a massive difference, especially when it comes to your diet.

Most of what we write about here is connected to our hormones, and inflammation is just as important. Inflammation can trigger the production of certain hormones, like androgens, which can cause hormonal imbalance and conditions like polycystic ovarian syndrome (PCOS). What’s more, inflammation can present itself as weight gain, acne, chronic fatigue, depression, and more unpleasant conditions. So it’s pretty safe to say, reducing inflammation is at the top of our to-do list.

Here are the top foods you can eat that fight inflammation:

High Fiber Foods. Healthy balanced dieting concept. Top view

1. Fiber

Fiber is one of the most important nutrients for your body. It is found in plant foods and helps to support gut health and digestion, by ensuring regular bowel movements. If you don’t consume sufficient fiber (approximately 30g per day), your body is unable to excrete toxins and waste products through your feces, and inflammation is created.

Fiber-rich foods that you should include in your daily diet are:

Fruit
- Blueberries
- Blackberries
- Raspberries
- Bananas
Legumes, nuts and seeds
- Chia seeds
- Lentils
- Barley
- Bran flakes
- Quinoa
- Black beans
Vegetables
- Avocados
- Broccoli
- Green peas
- Brussels sprouts

Food sources of natural antioxidants such as fruits, vegetables,

2. Antioxidants

Antioxidants are compounds that fight free radical damage, oxidative stress and inflammation. Inflammation is characterized by excess free radicals, the way to modulate these free radicals is to pump your body full of antioxidants, that go against the free radicals, preventing them from cell damage.

Antioxidant-rich foods include:

Berries
Dark chocolate
Pumpkin
Mangoes
Spinach
Red wine
Parsley

Food sources of plant based protein. Healthy diet with legumes, dried fruit, seeds, nuts and vegetables. Foods high in protein, antioxidants, vitamins and fiber.

3. Plant foods

You may have heard the phrase eat the rainbow and it’s true – the colors in nature equate to the abundance of nutrients they are providing. Whole plant foods are highly anti-inflammatory. For example, flavonoids, carotenoids and phytochemicals are all considered neuroprotective, meaning they protect neurons against toxins and inflammation.

As you’ll notice on this list, nearly all of the recommended food sources of inflammation-fighting are plant foods! If you’re wondering whether it will help inflammation, ask yourself these questions: did it come from the earth? Is it in its natural form? If so, it will no doubt help fight inflammation!

4. Turmeric

Curcumin, the active ingredient in turmeric, is a powerful anti-inflammatory. A systematic review that was conducted on the clinical research of curcumin found that it is so effective for fighting inflammation that it worked equal to prescription and over-the-counter anti-inflammatory drugs, with the added benefit of no side effects. Regulating inflammation in the body will help with a number of physical, cognitive, and biological conditions including but not limited to acne, joint pain, attention span, and more.

Food rich in omega 3 fatty acid and healthy fats. Healthy eating concept. Flat lay

5. Omega-3 fatty acids

Monounsaturated, polyunsaturated, and omega-3 fatty acids are anti-inflammatory, so when you eat them regularly enough, inflammation is regulated. However, as many as 95 percent of Americans do not get enough omega-3 fatty acids in their diet and so as a general recommendation, omega-3 supplementation is essential.

Aside from supplements, omega-3 can also be found in:

Salmon
Mackerel
Sardines
Tuna
Flaxseeds
Walnuts

Making whole foods the majority of your diet will help to fight and modulate inflammation. Aim to eat a variety of colors and food types every day to ensure your diet is balanced and nutrient-dense.

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Honey Mustard Ham and Cheese Sliders

August 31, 2021

Did you know ham and cheese sliders are the perfect food to serve at any party? It’s true! They’re easy, fun, and always a crowd-pleaser. These are perfect as an appetizer, or as a mid-afternoon snack. Not only are they easy to prepare, but ham and cheese sliders are also delicious. This recipe is sure to be a hit with your guests!

While ham and cheese sliders are a perfect snack, they can also be an appetizer or party food. When serving them as an appetizer, you may want to cut the ham so it’s easier for guests to grab with their hands. These ham and cheese sliders would make a great after-school lunch too! Not only is this easy but sandwich rolls are usually already sitting in your kitchen cupboard.

Serving these ham and cheese sliders at any time of day will guarantee that all your friends get some delicious finger food in between meals! Surprise your kids by making these sweet little sandwiches on Sunday night–they’ll love having something new waiting for them when they come home from school. Slice up some tomatoes, and serve ham and cheese sliders with tomato soup for dinner.

Who came up with sliders?

It is unknown who came up with ham and cheese sliders, but it does not seem to be a well-documented food dish. The sliders are known to have been invented in Wichita, Kansas by Walter Anderson in 1916. Ten years later he founded White Castle. Sliders at one point were the predominant form of burger on the planet. Walgreens has now come out with ham and cheese slider kit which is a quick way to make ham and cheese sliders.

More or less, a slider is just a small sandwich, however a slider is traditionally considered a small burger cooked with onions and pickles.

What Do I need to make this?

Ingredients:

Potato slider rolls
deli ham, thinly sliced
Swiss cheese, thinly sliced
unsalted butter, melted
For the sauce
dijon mustard
honey
EBT bagel seasoning
onion powder
Worcesteshire sauce
salt and pepper to taste

How do I make this?

These sliders are so quick and easy they’ll end up being a go-to.

Instructions:

First you’re going to preheat your broiler. I use a table top all in one oven thingy.
Open up your rolls and with the melted butter, brush butter across all of the bun surfaces. I love to make sure that it gets pretty covered. this makes it get nice and crispy and prevents the bun from getting soggy with sauce.
Broil the buns for 2-3 mins until toasted to your preference.
Then you’re going to add the ham, and cheese to the bottom buns and return to broiler for cheese to melt.
For the sauce,
Mix all remaining ingredients. Don’t forget to taste test in case you prefer your a bit sweeter, saltier, spicier, etc.
Once you remove the bottom rolls from the oven, drizzle both sides with sauce.
add pickles and enjoy

Baking time will vary based on the size of pan used, climate and oven variances, etc. Bake until as done as desired; watch to make sure they don’t burn since all ovens vary. Slice into individual sliders and serve immediately. Sliders are best warm and fresh.

Recipe

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Ham and Cheese Sliders

Prep Time5

Cook Time5

Total Time10

Course: Appetizer, Snack

Cuisine: American

Keyword: ham and cheese, sliders

Servings:

Calories: 358kcal

Ingredients

6 Potato slider rolls
12 slices cooked deli ham
6 slices swiss cheese
½ stick butter melted

For the Sauce

2 tablespoon dijon mustard
2 tablespoon honey
1 tablespoon EBT bagel seasoning
1 dash onion powder
2 teaspoons Worcesteshire sauce
Salt and pepper to taste

Instructions

Preheat broiler.
Arrange open buns on a baking sheet or dish,inside up
Brush melted butter over the each bun
Place buns in the broiler for 1-2 mins or until toasted and golden.
Remove buns and foldover 2 slices of ham onto each bun
Place one slice of cheese onto each bun
Place back into broiler for 1-2 mins or until cheese is melted

For the Sauce

Mix all ingredients in a small-medium bowl until well incorporated.
Drizzle sandwiches with as much sauce as desired.
Delicious when served warm.

Notes

Nutrition information for this recipe was calculated with full sized potato rolls.

Nutrition

ham and cheese sliders next to a bowl of honey mustard sauce

Did you try this recipe? Please be sure to rate it and leave me a message in the comments on what you thought! Also, don’t forget to follow omnomdelicious on Instagram, Pineterest, and Facebook and tag me so I can see what you create!

Serving suggestions:

You can pair this with anything. If you’re serving a group of guests, it might be easiest to serve other smaller sized dishes so that it’s easy for people to eat a little bit at a time. Nothing is worse than trying to hold a plate of food while chatting people up at a get together. Keep the portions small and keep it moving!

Chips make a great side as do other finger foods. If you’re feeling fancy, check out our deviled egg recipe here https://omnomdelicious.com/deviled-eggs/

Check out these other options:

Tomato Soup. Soup and sandwiches always make a great combo. Check this one out from Food and Wine.

Potato Soup. If you want something richer than tomato soup, opt for potato soup instead!

Potato Salad by Inspiredtaste.com

Make Ahead Ideas:

I’m not gonna lie, when I make these, I tend to make them deconstructed. To do this, I just heat the ham and melt the cheese over the top of a stove in a pan and keep them separated until I need to put the two together. This prevents the ham and cheese grease from soaking the bread if it’s going to sit for an extended period of time.

By making these deconstructed, you can make them ahead for a few days if you’re into meal prepping.

One great thing about these is that they absolutely don’t even have to be served hot or warm to be enjoyed. Getting that cheese melted and preserving the integrity of the buns are all I care about! Stick em in the fridge and enjoy it like a cold ham and cheese.

Variations:

You could certainly add more toppings such as pickled onions or jalapeno peppers. Instead of making these in slider form, they can always be made as full-sized sandwiches! Let me tell you, once you taste this sauce you’re going to be looking for things to put it on.

How long does homemade honey mustard last in fridge?

This delicious homemade honey mustard dressing is not only easy to make, but can last for up to 3 weeks in the fridge when stored in an airtight container.

What if I don’t have dijon mustard?

If you don’t happen to have dijon mustard, you can use Stone Ground mustard, yellow mustard, or any other mustard for that matter. The nuance in flavor will change as will spiciness, but the “mustard” flavor is there.

The major differences between dijon and yellow mustard are color and taste.

Dijon mustard is a pale yellow color and is creamier due to less vinegar, while yellow mustard is bright yellow.

The taste of Dijon mustard, is spicier than yellow mustard because of the types of seeds that are used in each type. Yellow Mustard is made with yellow and white mustard seeds while Dijon mustard is made with black mustard seeds.

What did we learn?

The ham and cheese sliders with a honey-mustard sauce are the perfect snack for any party, get-together, or even as a prepped lunch. They’re quick, easy, delicious, and can be made ahead of time if you need to!

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

Herbed Goat Cheese Dip

August 30, 2021

This recipe is perfect for the autumn season! Herbed goat cheese dip is a great appetizer to serve at parties and gatherings. It’s easy to make, but has an elegant taste that will impress your guests. The recipe includes fresh herbs and can be made with or without red pepper flakes to spice it up.

Charcuterie board with various cheeses and herbed goat cheese dip

My obsession with goat cheese is relatively new. I think that I first had it and really enjoyed it about 6 years ago while working at a wine expo, and I don’t think I’ve ever looked back. This dip, I kid you not, I found myself licking off of the spoon. Don’t judge me.

What do I need to make this?

3.5 ounces goat cheese, room temperature

1 teaspoon Worcestershire sauce

½ tablespoon parsley, minced

1.5 tablespoons mixed herbs (I use thyme, rosemary, mint)

½ cup sour cream

½ teaspoon red pepper flakes

1 garlic clove, minced

What is goat cheese, or “chevre”?

Chevre is basically any cheese made from goat’s milk. The word “chevre” comes from the French for “goat” and is short for Fromage de chevre, or cheese of goat.

There are a variety of ways to make chèvre but it can be soft and unaged like Brie or more firm with a washed rind which gives off an earthy taste that some people find unpleasant.

Chevres usually have small holes in them because they’re pressed into giant molds so when you open up one there are little bits sticking out all over the place!

What about these herbs?

Rosemary:

Rosemary has been used for centuries as a natural cure-all. As it contains rich sources of antioxidants and anti-inflammatory compounds, this herb is thought to help with boosting the immune system and improving blood circulation. It also can be taken in conjunction with other supplements or medications for cognitive improvements such as memory performance and quality; alertness, intelligence, the focus are all benefits you may experience when taking rosemary!

Rosemary’s active ingredients have been studied extensively by scientists over time which shows that its traditional use was not just folklore – Rosemary really does improve physical wellness through antioxidant support while aiding mental concentration thanks to its stimulating effects on neurochemicals related to attentional processing during challenging tasks like studying or working out mentally intensive puzzles.

ingredients for herbed goat cheese dip in a food processor

Thyme:

Thyme oil is a powerful blend of antifungal, anti-inflammatory, and antibacterial properties that are commonly used in foods, cosmetics, and toiletries. It can be found as an ingredient in mouthwash or even on many different types of skincare products!

Studies have found that thyme oil has may also help with blood pressure, cough, and may promote a good mood.

Parsley:

A diet with high quantities of natural foods and few manufactured foodstuffs could have significant impacts on one’s health. For example, eating ten sprigs of parsley a day will provide an individual with enough vitamin K to meet the daily requirement for this nutrient according to Dietary Guidelines Advisory Committee 2000 guidelines; furthermore, consuming more produce is linked to reduced risk in many diseases which usually originate from poor nutrition such as heart disease or diabetes.

How do we make this delicious dip?

Instructions

Grab your ingredients, and let’s start by combining them in the bowl of a food processor.

Pulse until mixture comes together but is not pureed – this will give you that deliciously chunky texture we all love from dips.

Chill before serving with crudite, crostini, or whatever crackers strike your fancy.

charcuterie platter with bowl of herbed goat cheese dip

Recipe

bowl of herbed goat cheese dip on a charcuterie board platter

Print Recipe

No ratings yet

Herbed Goat Cheese Dip

Prep Time5

Total Time5

Course: Appetizer

Cuisine: American

Keyword: Herbed Goat cheese dip

Servings:

Calories: 87kcal

Ingredients

3.5 ounces goat cheese room temperature
1 tbps Worcestershire sauce
1 tablespoons thyme
1 tablespoon rosemary
½ tablespoon parsley
½ cup sour cream
1 teaspoon red pepper flakes
1 garlic clove minced
Parsley for garnish

Instructions

Place all ingredients in the bowl of a food processor. Pulse until mixture comes together but is not pureed.
Serve with crudite, crackers, bread.

Nutrition

charcuterie platter with herbed goat cheese dip

Serving suggestions:

This dip is amazing on a crostini with tomatoes.

As you can see, this dip was the highlight of a cheese platter and boy was it good!

Make ahead/Storing:

This can easily be made ahead and stored in the fridge in an airtight container.

Check out these Appetizers:

Variations:

Feel free to play around with the herbs that you put in this dip!

Try it with basil and serve it alongside those tomatoes we talked about or spread it on toast and top with Proscuitto. YUM! The possibilities are endless!

Herbed Goat Cheese Dip is a delicious and healthy recipe to add to your Late Summer menu. This can be served as an appetizer or side dish at dinner parties! You will not regret making it so give the recipe below a try today!

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

Homemade Peanut Butter Cups

August 26, 2021

Homemade peanut butter cups are a quick and easy dessert that you can whip up in short time. All you need is peanut butter, some chocolate chips, and powdered sugar!

Not only do they taste delicious on their own, but you can eat these feeling better that you know exactly what’s in them. Bonus; Kids will love getting in the kitchen with you and helping out!

Just like it takes a little peanut butter and a little chocolate to make these delicious treats, both have quite an interesting history.

Tell me more:

First discovered in Central America (along with cocoa beans), peanuts were not really brought to the US until the 1800s. They are often called “goober peas” or “ground peas” in America, although they are known as groundnuts in Ghana. Peanuts are also common and popular snacks in some Asian countries such as China and India.

Dr. John Harvey Kellogg:

Dr. John Harvey Kellogg, after running out of both his corn flakes and oatmeal, created a substance that he called “peanut-butter.” He invented it in 1895 as an alternative to meat for those who wanted their protein without sacrificing the taste of food they were accustomed to. He used peanut flour and boiled peanuts (crushed by hand, not with a blender) to create his peanut butter.

Kellogg’s new product became a part of every meal at the Battle Creek Sanitarium – on toast, with jam, or used as an ingredient in desserts! In fact, over 100 years ago people would come from all over the world to the Battle Creek Sanitarium just so they could have some bread made with peanut butter and served with a syrup made from boiled peanuts.

What about chocolate?

As for chocolate, it was brought to the US by immigrants from South America in the late 1700s and early 1800s. However, chocolate did not really become popular until about 1900 when Milton Hershey founded his famous company. According to one article, he began working on the process of creating milk chocolate in 1894. The chocolate was terrible, so he bought a candy store in order to learn how to make better-tasting treats.

In 1899 his first batch of Hershey’s Cocoa was launched and the company took off from there. He found out that by mixing milk with cocoa you not only made it tastier, but it was also cheaper to make. Thus, Hershey’s Kiss was born.

But if you can’t wait until later for another delicious treat, try out these peanut butter cups! They are so easy to make and will disappear as quickly as you can get them made! Enjoy!

What do I need to make these?

-peanut butter

Peanut butter (peanuts in general) has been known to lower cholesterol and reduce the risk of heart disease.

They’re a great source of protein which is important for muscle development.

-dark chocolate chips

Contains Antioxidants kill free radicals in your body and so they prevent aging as well as many diseases. For example, antioxidants neutralize toxins in the lungs, increase your immunity, and protect against cancer.

What equipment do I need to make these?

Pyrex or other microwave-safe glass dish
Paper candy wrappers
Muffin pan – I used silicone

bowl of peanut butter that has been well incorporated with sugar

How do I make these peanut butter cups?

-Line a cupcake tin with liners.
-Mix peanut butter and sugar together until completely incorporated.
-Let’s get started by melting ½ of your chocolate chips in the microwave for about a minute, okay? Make sure not to overdo it here. You want them just melted and still with some pieces intact which will melt as you stir together.
-Spoon just enough chocolate to cover the bottom of each of the liners. You’ll want it to touch all edges of the bottom of the liners.
-Shape about 2 teaspoons of peanut butter mixture into a ball, then press or flatten into a disc.
-Place the disc of peanut butter in the liner on top of the chocolate.
** tip make sure that the peanut butter disc does not touch the edges so that the chocolate can completely cover it.
-Melt the other half of the chocolate exactly like before.
-Spoon chocolate over the peanut butter making sure to completely fill the cups.
-Place in fridge for 2 hours or until completely cooled and formed.
-serve!

overhead shot of chocolate in a paperlined muffin pan

Recipe

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Peanut Butter Cups

Prep Time10

Cook Time2

chill time2

Course: candy, Snack

Cuisine: American

Keyword: peanut butter cups, reeses

Servings:

Calories: 428kcal

Ingredients

½ cup Peanut butter
½ cup Powdered sugar
2 tablespoon butter separated
pinch of salt
9 ounce dark Chocolate Chips

Instructions

Line a 9×13 cupcake tin with liners.
Mix your peanut butter, salt, and sugar until completed mixed. It should not really be sticky.
Make peanutbutter balls of just under 1 tablespoon per ball.
Place ½ of your chocolate chips in a microwave safe dish with 1 tablespoon of butter for about 1 minute. Don’t let it melt all the way. There should still be chocolate chips visible.
When your chocolate is melted, spoon the chocolate evenly into the liners.
Take each peanut butter ball and flatten slightly before putting on top of the chocolate in the tins.
*Tip* make sure the peanut butter circle is slightly smaller in diameter that the tin.
Push the peanut butter slightly into the chocolate so that chocolate begins to come up the sides around the peanutbutter.
Add the rest of the chocolate and melt it just like before.
Cover the peanut butter with chocolate making sure that it goes the the edges and to the top of the liners.
Chill for 2 hours to set.

Nutrition

Variations/Alterations/additions/substitutions:

Try these with white chocolate chips instead

Not a fan of peanuts? Try almond or other nut butters!

You can easily make this low carb/low sugar/sugar free but substituting the ingredients for sugar free chocolate chips, and artificial sweetener.

overhead shot of homemade peanut butter cups

Storage Instructions:

Store in an airtight container. To stack, place a piece of parchment paper in between layers.

For BEST results, store in the refrigerator, especially in the summer.

And for an extra cool treat, keep them in the freezer!

Make Ahead Ideas:

If you’re making these with small helping hands, it might be helpful to make the peanut butter mixture ahead of time. Shape your peanut butter discs and place them in the freezer. This makes them easier for little hands to manage with less frustration of manipulating sticky peanut butter!

Top tips:

“Be SO careful not to burn your chocolate!” This is a warning that you should take seriously if you’re new to the cooking world. As an alternative heating method, use a double broiler! Be warned though: it takes more time but garners much better control over the temperature and consistency of chocolate concoctions.

Don’t forget to check the expiration date of your peanut butter!

If you’re like us, we don’t use peanut butter a whole lot! For my first attempt to make these, I grabbed peanut butter from my pantry thinking “this hasn’t been here that long”

Well, one batch tasted chalky and weird.

Turns out, we had 2 year expired peanut butter.

What did we learn?

These Homemade Peanut Butter Cups are a great treat to make for your friends and family. They’re easy to put together, delicious, and fun! These cups are also very aesthetically pleasing- they taste good but look even better!

This recipe is simple enough for kids to help out with too- so it’s the perfect project for parents or grandparents who want to spend quality time in the kitchen with their little ones while teaching them how to cook something tasty at the same time.

The best part about this dish? You can customize it however you like by trying different variations such as almond butter instead of peanuts, white chocolate chips instead of dark, sugar free/low carb options etc. We hope this has given you some inspiration – happy cooking!

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

How can you naturally rebalance hormones

August 25, 2021

Hormones, hormones, hormones. It’s all we talk about here. Why? May you ask? Because hormones are SO important to absolutely everything that happens in the body. If you’re feeling off – whether it’s your mood, hunger or energy levels – your hormones are almost definitely part of the equation.

Whether you have had a hormone test and found out you have an imbalance, or if you’re experiencing symptoms and believe it might be attributable to your hormones, this article is for you! Today we’re going to examine how you can rebalance your hormones naturally, to feel your best. Let’s get started!

What are hormones?

Hormones are our body’s chemical messengers. They are responsible for signaling to your cells and organs to tell them what to do, based on what is going on in the body. Their aim is to help achieve homeostasis – a state of balance – in the body, so that you can keep on functioning as best as possible.

They are secreted by the endocrine system (ECS), made up of a number of glands and organs. Occasionally, in some individuals, the ECS can over or under produce hormones. This can cause noticeable changes in your behavior, mood, weight, energy levels, cognitive function, sleep and more. Or, it can be less noticeable, but result in you feeling ‘just slightly off’.

How to know if you have a hormone imbalance

The most accurate way to establish whether you have a hormone imbalance is to get a hormone test. If you have good health insurance, you may be able to request this through your healthcare provider. However, many doctors don’t cover this service unless in very specific circumstances.

Even so, they’re unlikely to test for a full panel, instead for specific hormones relating to your symptoms. For example if your symptom is weight gain, they may just test your thyroid hormones, but the true issue may be estrogen.

To help you guys out, I checked out some of the top hormone tests on the market today that you can do at home, that you don’t need insurance for.

Where to get your hormones tested

1. Everly Well Women’s Health Test – $199

Tests for:

Estradiol
Progesterone
Luteinizing hormone
Cortisol
Thyroid-stimulating hormone
Free testosterone

And more.

2. Wellnicity Personalized Wellness – Brain and Balance Test – $239

Tests for:

Serotonin
Dopamine
Norepinephrine
GABA
Glutamate

And more.

3. Let’s Get Checked – Female Hormone Test – $129

Tests for:

Follicle stimulating hormone
Luteinizing hormone
Prolactin
Estradiol

What are the symptoms of hormone imbalance?

If you’re not able to do a hormone test right now, there are other ways to ascertain whether you may be experiencing an imbalance of certain hormones. This involves being aware of your body and self-monitoring your symptoms.

The symptom depends on which hormone is affected, however, there are a number of symptoms that affect nearly all hormone imbalances. These include:

Unexplained weight gain or loss
Diminished energy levels
Increased temperature sensitivities (to heat or cold) – may manifest as increased sweating
Trouble getting pregnant
Missed, heavy or irregular periods
Changing bowel habits
Digestive issues like bloating or constipation
Skin issues like acne, irritation or redness
Puffy face
Increased or decreased heart rate
Increased thirst
Muscle aches and body fatigue
Thin or brittle hair
Decreased sex drive
Mental health issues like depression or anxiety

If you have more than one of these symptoms, it may be a sign that you are experiencing a hormone imbalance.

How to rebalance hormones naturally

So now you know what to look for, let’s get onto the main focus of the article: how can you naturally rebalance your hormone?

1. Diet

The foods you eat trigger the release of certain hormones, and certain foods can inhibit your hormones from functioning properly. That’s why researchers have claimed that “food is a hormone”.

A study published in Science in 2013 examined the role of diet on hormonal balance. Here is what the researchers concluded in terms of the foods to avoid and those to eat.

Foods to avoid for hormone balance:

Refined carbs
Sugar
Caffeine
Alcohol
Processed foods
Microwave meals
Deli meats

These foods contain triggers for hormone imbalance, like preservatives, high glycemic loads, toxins and chemicals.

Instead, eat a diet that is:

Predominantly plant based
Whole foods only – if it has more than five ingredients, or ingredients you can’t pronounce, don’t eat it!
Protein in every meal – high quality complete animal protein preferred
Plenty of healthy fats – avocados, salmon, walnuts, extra virgin olive oil
Varied – to get all the essential vitamins and minerals
Gut friendly – prebiotic and probiotic foods and supplements

Studies show that a whole food, predominantly plant based and varied diet is the key to naturally balancing hormones.

2. Exercise regularly

Exercising regularly helps you feel good. This isn’t a perceived ‘good’, it’s a biochemical ‘good’: exercise changes your hormones and promotes hormonal balance.

For example, when you exercise, a number of feel-good, cognitive boosting neurotransmitters are released like dopamine, serotonin, glutamate and gamma-aminobutyric acid (GABA).

The hormonal response to exercise is powerful. Insulin levels reduce, as shown in a 2000 study, that found that regular exercise increases insulin sensitivity and can help to regulate body weight. Levels of cortisol also reduce, which can help you to feel less stressed.

Levels of testosterone, IGF-1, DHEA and growth hormone all increase. These hormones are related to muscle function, sex drive and energy levels. These hormones naturally decrease with age, so exercise is used as part of a treatment to rebalance them.

To achieve the best hormonal response from exercise, do:

Higher intensity, short bursts of exercise
Lower intensity low impact cardio like walking briskly
Ensure proper recovery after and between sessions
Listen to your body – do not overtrain!

3. Manage stress

One of the best ways to balance your hormones naturally is to manage your stress levels. Stress affects the release of cortisol and adrenaline (epinephrine). When you are constantly stressed, your body goes into ‘fight or flight’ mode, which can cause weight gain, digestive issues, hair loss and a number of the aforementioned symptoms of hormone imbalance.

Due to our modern lifestyles, many of us are dealing with chronic stress, triggering hormone imbalance. Here’s how you can reduce stress naturally:

Meditate – As per a 1991 study, meditation reduces cortisol levels, blood pressure, heart rate and increases lung volume and reaction time.
Yoga – As per a 2013 study, yoga reduces cortisol levels, anxiety, depression and perceived stress
Listen to calming music – A clinical trial found that listening to relaxing music balances stress hormones, decreases the perception of pain and reduces fear.
Massage – Another clinical trial found that getting a massage increases serotonin and dopamine and decreases cortisol by 31%.
Deep breathing – Studies show breathing deeply supports hormone balance, manifesting as better digestion, cognitive and immune function, as well as a lower heart rate.

If you want to naturally balance your hormones, follow these tips for a holistic solution to the common condition. For more info on hormone balance, subscribe to our blog!

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Watermelon Spritzer

August 24, 2021

Summertime is the perfect season for warm days and cool nights filled with fun activities. A Watermelon Spritzer will make a great addition to your list of summer must-haves. The refreshing taste of watermelon combined with vodka makes this cocktail a unique choice for parties or casual get-togethers.

What do I need to make this?

4oz Fresh Watermelon Juice

*if you don’t have a juicer, you can simply blend it in a blender and strain it through something like cheesecloth to remove the pulp. But there really isn’t much pulp so feel free to leave it for texture!

2oz vodka

1.5 oz triple sec

splash of lime juice

top with cucumber seltzer

two glasses of watermelon spritzer. overhead view

How do I make this?

Easy peasy! The watermelon spritzer is a summer-perfect cocktail that can be made in minutes and in just a few steps.

Muddle lime juice and mint in a glass.
Fill glass with crushed ice.
Pour Watermelon juice and vodka on top of the ice to fill cup.
Top with Cucumber flavored seltzer for a delicious texture and additional (but equally as light) flavor.
Garnish with watermelon, cucumber, and mint for a fresh look.
Serve with a stirrer.

This beverage is so perfectly light! There’s no way that it could slow you down in this Summer heat! What’s even better is that watermelon is high is water and electrolytes so it will help you stay hydrated and beat the heat!

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

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Strawberry Chamomile Paloma

August 19, 2021

A Relaxing Summer Nightcap

The Strawberry Chamomile Paloma is a refreshing cocktail recipe that combines the sweetness of strawberry with the relaxing qualities of chamomile. This makes it PERFECT for summertime as it’s light and easy to make, but still tastes great! The Strawberry Chamomile Paloma also highlights sleepytime tea bags which contain chamomile extract – this ingredient helps put you to sleep by calming your nervous system.

two glasses of strawberry chamomile paloma

Why is this such a good nightcap?

Well because it contains chamomile of course! Let me tell you a little bit about the effects and benefits of chamomile. Chamomile is KNOWN to be excellent for relaxing before bedtime.

Why chamomile is so great before bed:

*Chamomile is known to be excellent for relaxing before bedtime. For example, I love drinking sleepytime tea in the evening because it has a calming effect on my nerves and it helps me to relax. The Strawberry Chamomile Paloma recipe consists of sleepytime tea bags that contain chamomile extract – this ingredient helps put you to sleep by calming your nervous system.

*Apigenin, an antioxidant found in chamomile tea and other natural sources of the plant, has been known to promote sleepiness. It can also help reduce insomnia or chronic inability to sleep with its effects on certain receptors in your brain that may trigger these feelings.

*Chamomile is a favorite herb for promoting relaxation and reducing pain thanks primarily due to apigenin’s role as an anti-inflammatory agent against various proteins that are responsible for inflammation throughout the body – including those which cause joint problems such as arthritis (due it being able to bind calcium ions).

8It’s a perfect summer nightcap – Light, easy to make, and tastes great! Strawberry not only offers flavor but also antioxidants that will also help you feel better in the morning.

*Strawberry Chamomile Palomas are light enough that you can serve them as a refreshing beverage, or drink them later on in the evening as a nightcap

What do I need to make it?

There are two parts to making this drink. You’ll have to make the chamomile syrup and then make the drink.

Equipment:

Shaker
Muddler
Tumbler glass

For the Chamomile Syrup:

SLEEPYTIME SYRUP

1C water
Juice of 1 lemon
½ cup honey
4 chamomile tea bags

FOR THE DRINKS

3 ounces fresh grapefruit juice (about half of 1 grapefruit
2-4 tablespoons chamomile honey syrup depending on your taste
2 ounces tequila omit to make a virgin version use soda
4 fresh strawberries sliced
sparkling water for topping off
crushed ice

Now that we’ve got everything together, lets get to it.

How do I make this?

CHAMOMILE HONEY SYRUP

Combine water and honey in a small saucepan and bring to a low boil, simmer 1 minute and remove from the heat. Add the tea bags and steep for 10 mins. Remove the tea bags squeezing them to get all the liquid. Add lemon juice. Store in the fridge.

FOR THE DRINKS

Add the grapefruit juice, chamomile syrup, tequila and strawberries to a shaler.

Use a muddler to, gently push the strawberries down until they release their juices and are lightly smashed.

Add a handful of ice and give it a good shake.

Strain into ice filled ttumbler glass

Top off with soda water and additional chamomile syrup if desired.

Garnish with chamomile flowers or strawberries.

Make Ahead Suggestions:

Definitely make the chamomile syrup ahead of time, in larger volume, and add this syrup to all of your nightcaps!

The final verdict:

The Strawberry Chamomile Paloma is a delicious, summery twist on the classic tequila cocktail that introduces chamomile syrup to the chill paloma for some extra relaxation making this drink THE go-to if you want to pretend that the party is still going on, but your old ass really needs to get ready for bed.

There’s no better way than this drink to end your day so kick back in front of Netflix; sip away at Strawberry Chamomile Paloma and get ready for a chill, restful night.

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

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Everything you need to know about your thyroid and your weight

August 18, 2021

Have you experienced random weight gain without changing your diet or exercise routine? You eat healthy, workout regularly, sleep, keep the alcohol to a minimum… but you still struggle with your weight! Sound familiar? You may have an underactive thyroid.

Globally there are an estimated 200 million people who have some form of thyroid condition. While thyroid conditions can occur in anyone, they disproportionately affect women. Here’s everything you need to know about your thyroid and your weight.

What is your thyroid?

Your thyroid is a small, butterfly-shaped gland located at the base of the front of your neck. The hormones triiodothyronine (T3) and thyroxine (T4) are produced by the thyroid gland, and have a significant impact on your health, specifically pertaining to your metabolism.

When your thyroid doesn’t produce enough of those hormones, it can interfere with your body’s ability to function normally and self-regulate. The main role of the thyroid in the endocrine system is to regulate metabolic function – the process by which food is digested and converted into energy. Those with ‘fast’ metabolic function quickly metabolize food, storing less energy, and vice versa for those with a ‘slow’ metabolism.

The speed of your metabolism is connected to the release of the T3 and T4 thyroid hormones, which are made from extracting iodine from the blood. Once these hormones have been released into the bloodstream, food is metabolized. Typically the thyroid gland produces the exact number of hormones needed to keep your body’s metabolism running and in balance. But this isn’t always the case.

What happens if your thyroid isn’t functioning properly?

The thyroid gland may produce too much hormone (called hyperthyroidism) or not enough (called hypothyroidism), resulting in your body using energy faster or slower than it should, respectively. Both of these conditions can severely impact your health and wellbeing, here are the symptoms to watch out for:

Hyperthyroidism symptoms:

Weight loss
Fast heart rate
High irritability/nervousness
Muscle weakness and tremors
Infrequent menstrual periods
Sleep problems
Eye irritations
Heat sensitivity

Hypothyroidism symptoms:

Weight gain
Slower heart rate
Fatigue
Frequent and stronger menstrual periods
Forgetfulness
Dry skin and hair
Hoarse voice
Intolerance to cold

Your thyroid and weight gain

As your thyroid is responsible for regulating how fast/slow you use energy, if it isn’t able to release enough thyroid hormones into your bloodstream, your metabolic rate – also known as your basal metabolic rate (BMR) – decreases. When your BMR decreases, you burn less calories in a day. If you don’t adjust your caloric intake in line with this decrease, you will store the extra calories and gain weight.

Over time, if you consistently eat more than you need to, you will gain weight regardless of how healthy or active you may think that you are. The truth is, your metabolic function is compromised and so you will struggle to ever adjust your weight through diet and exercise.

That being said, according to the American Thyroid Association, substantial weight gain is rarely associated with hypothyroidism. In general, 5-10 pounds of body weight may be attributable to the thyroid, depending on the severity of the hypothyroidism. So if you’ve gained 20 lbs, it’s probably not just because of your thyroid.

We hope this has helped you understand the thyroid and the functions it operates! If you have unexplained weight gain, getting your thyroid checked can be a great place to start.

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Hearty Grilled Chicken Salad

August 17, 2021

As soon as someone says “health foods”, your mind probably jumps to salads. But sometimes salads leave you feeling unsatisfied, unfull, and even bored.

Do you want a colorful, refreshing, hearty salad that provides you with numerous nutrients while keeping you full and pleasing your taste buds? Grilled chicken is a great way to get protein and satisfy cravings when added to a salad.

Keep reading for a salad recipe that will forever change the way you think about healthy foods.

What Are the Health Benefits?

There are so many ingredients in this hearty grilled chicken salad that all bring something different to the proverbial healthy eating table.

Chicken is full of protein for strong muscles, weight management, and heart health. Plus, the breast is the healthiest cut of chicken. Spinach is a great source of fiber for a healthier gut and calcium for bone health.

Even the dressing has health benefits because raspberries are full of anti-aging antioxidants. They won’t just make you look great, they can help prevent cancer, heart disease, and diabetes.

How to Make It

Most of this recipe is assembling the ingredients. But I’ll guide you through some prep work and cooking too.

What You Need

For the salad:

4oz Chicken breast
Favorite Grilling Seasoning
1 Cup Baby Spinach
1 Cup Spring Mix
2 Slices of Cooked Bacon
½ Avocado, Sliced
½ Medium Cucumber, Sliced and Quartered
6 Cherry Tomatoes Halved

For the dressing:

1 Cup Fresh Raspberries
1 Tablespoon White Sugar
⅔ Cup Balsamic Vinegar
¼ Cup Olive Oil
1 Tablespoon Honey
½ Teaspoon Salt

Making the Grilled Chicken Salad

To prepare your chicken breast, you can grill it in the broiler. Preheat your broiler, then rinse and pat dry the chicken. Rub the chicken with your favorite grilling seasoning.

Place the chicken about 6-8 inches away from the broiler, and let it cook for 5-7 minutes on each side.

Remove from the oven and allow it to cool (or store it in a Tupperware container in the fridge until you’re ready to use it.) Slice it into manageable strips.

Place your bacon strips in a cold pan and then turn on your stove to low heat. Turn continuously and cook to your desired level of crunchiness.

In a bowl, combine the rest of your ingredients, bacon, and the grilled chicken. It’s easiest to begin with the greens and then add your toppings and meat on top.

Before mixing it all together, prepare your dressing.

Making the Raspberry Vinaigrette Dressing

1. In a bowl, combine raspberries and sugar

2. Set aside the mixture for 10 minutes or until juicy and tender

3. Using a fork, smash the berries and sugar to liquefy

4. Pour raspberry blend into your jar

5. Add the vinegar, olive oil, salt, and honey

5. Cover the container with its lid, and shake until the dressing is completely combined

You can use the dressing right away on the salad. Pour the desired amount over and then thoroughly mix it all together. The great thing about this dressing is that you can store it in your fridge for future use in the jar you prepared it in.

If you prefer a dressing that isn’t so sweet, you can substitute it with a simple vinaigrette of olive oil, balsamic vinegar, salt, and pepper.

Recipe

Print Recipe

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Prep Time10

Cook Time15

Total Time25

Course: Salad, Salad Dressing

Cuisine: American

Keyword: massive salad

Servings:

Calories: 661kcal

Ingredients

For the salad

4 oz Chicken breast
Favorite Grilling Seasoning
1 Cup Baby Spinach
1 Cup Spring Mix
2 Slices of Cooked Bacon
½ Avocado Sliced
½ Medium Cucumber Sliced and Quartered
6 Cherry Tomatoes Halved

For the dressing

1 Cup Fresh Raspberries
1 Tablespoon White Sugar
⅔ Cup Balsamic Vinegar
¼ Cup Olive Oil
1 Tablespoon Honey
½ Teaspoon Salt

Instructions

For the salad

Season your chicken and cook your preferred method, Set aside. I used an indoor grill.
Chop up cooked bacon strips.
In a bowl, place your leaves and then assemble the rest of your ingredients as you wish
Slice chicken and place on top
Before mixing it all together, prepare your dressing.

For the dressing

In a bowl, combine raspberries and sugar
Set aside the mixture for 10 minutes or until juicy and tender
Using a fork, smash the berries and sugar to liquefy
Pour raspberry blend into your jar
Add the vinegar, olive oil, salt, and honey
Cover the container with its lid, and shake until the dressing is completely combined

Nutrition

A Fresh Salad That Leaves You Full

Enjoy this grilled chicken salad on those hot summer days when you don’t feel like cooking, and know that you’re filling your body with healthy nutrients while preventing hunger later.

Looking for more recipes to try?

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

Champagne Margarita

August 12, 2021

This is for grown-ups. Adults who just want to enjoy a lazy Sunday afternoon sipping but can’t decide if the bevvie of the day should be Champs or Margs.This cocktail has you covered.

Can’t decide on a cocktail to order? Champagne Margaritas are the perfect mix of sweet and sour. Get ready to learn some basic tequila info before we sip our way to a tropical paradise. Join the bandwagon with us today and get ready for an amazing drink as well as an informative read!

Did you know?

*A margarita is a traditional Mexican cocktail. The word “margarita” means pearl in Spanish, which represents the drink’s icy appearance and smooth taste when served on ice or blended with crushed ice.

*Champagne is made from fermented grapes, often chardonnay or pinot noir. It has a rich, sweet flavor that enhances some of the sour flavors found in many cocktails including margaritas! Margs are also awesome because they have less alcohol than most other alcoholic beverages at just 11% ABV (or about two shots worth). They’re perfect for those who want to enjoy an evening out without getting too drunk – not only will you be able to dance all night long but you’ll actually remember the night!

*The health benefits of champagne and margaritas are plentiful. After all, this is what we’re drinking for! One study found that people who drank 12 ounces per day had greater activity levels in the form of dancing, which is GREAT for weight loss!

What do I need to make this?

fresh lime juice

3 ounces tequila

3 ounces pineapple juice

2 ounces triple sec

1 (750 ml) bottle of champagne or prosecco for topping

lime wedges for garnish

kosher or sea salt for rimming the glasses.

Simple Variations:

Different tequilas will give you different flavors.

Generally speaking, there are 3 main types of tequilas:

Reposado

Reposado Which translates to “to rest” is a type of aged but mellow tequila. Aged for 60 days to a year in oak barrels, some argue it is preferable over anejos because of its shorter aging process which does not overwhelm with the distinctive aroma and flavor of agave.

Blanco

Blancos are un-aged tequilas that are bottled shortly after distillation, but can be kept in stainless steel tanks for a few weeks before bottling. These spirits aren’t aged at all and represent the purest form of this liquor.

Anejo

Añejo tequila, or aged Tequila has a smokey flavor comparable to sipping Cognac. To be considered “añejo,” the drink must have been aged 1-3 years in oak barrels giving it an amber color and bolder taste that is more complex than its blanco counterpart.

For this recipe, I used blanco.

How do I make it?

You’ll need four champagne flutes. First, rim your glasses by dipping the rims of each glass in a shallow dish of water and then into a shallow dish of kosher salt or run cut lime around the rim (if desired).

Next, mix all tequila, pineapple juice and triple sec together in a shaker for margarita base, shaking until just chilled.

Divide the margarita base between 4 empty champagne flutes.

Finally, top with prosecco/champagne to finish! Garnish with fresh limes.

Make-ahead ideas:

You can make the margarita base ahead of time and keep it chilled in the fridge. This will also prevent the margarita base from getting watered down when you shake it.

Try these cocktails:

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

What is premenstrual dysphoric disorder (PMDD)?

August 11, 2021

The stereotypical female during her period is eating chocolate in bed, crying for no reason. While you might not be affected by your period to this extent, the fluctuation in your hormones around certain times of your menstrual cycle can cause a number of unpleasant symptoms. For some, this is barely noticeable. For others, it can be debilitating.

In this blog post we’re going to introduce to you everything you need to know about premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD). Let’s get started.

What is PMS?

At certain times in the female menstrual cycle, women experience physical, behavioral and emotional changes relating to their fluctuating hormones. These changes are referred to as premenstrual syndrome (PMS). Not all women will experience PMS consistently, but according to a 2006 study, at least 90 percent of all women will experience symptoms related to PMS at some point in their life.

There are up to 150 PMS-related symptoms, but to name a few of the most common:

Anger
Anxiety
Low mood
Breast tenderness
Bloating
Sensitivity
Increased hunger, specifically sweet cravings
Fatigue
Poor concentration

What is PMDD?

Similar to PMS, PMDD is the more severe version. Instead of experiencing a low mood you may experience depression, for example. Symptoms associated with PMDD include:

Depression
Severe fatigue
Extreme mood changes
Uncontrollable crying
Coordination difficulties
Paranoia
Issues relating to self-image
Suicidal ideation
Social withdrawal

PMDD is considered a chronic health condition that can benefit from treatment with lifestyle changes and sometimes medication. Only 5 percent of women are diagnosed with PMDD but there are estimated to be more living without a specific diagnosis.

The menstrual cycle, showing changes hormones, — endometrial basal body temperature. Infographics. Vector

When does PMS and PMDD occur?

During certain stages of the menstrual cycle, your hormones change. After ovulation, when the corpus luteum begins to break down, there is a decline in progesterone and estrogen, which impacts chemicals in the brain, such as serotonin and dopamine.

More severe symptoms may be reflective of hormonal imbalances in some cases, for example if your estrogen drops too low. However, this is rarely the case. Research indicates that women who are vulnerable to premenstrual mood changes do not necessarily have abnormal levels of hormones or some type of hormonal dysregulation, but rather a particular sensitivity to normal cyclical hormonal changes.

That being said, in cases of PMDD, some researchers have argued that these women have abnormal serotonin neurotransmission, along with a lower density of serotonin transporter receptors, causing the severity of the mood-related symptoms like depression.

girl with circles on her calendar to mark her period — W

What can you do?

There isn’t a cure for PMS. However, there are dietary and lifestyle modifications you can make to alleviate some of the symptoms, these include:

Regular exercise
Avoiding caffeine and alcohol
Cutting out sugary foods
Ensuring adequate sleep
Supplementing with calcium, magnesium and vitamin E
Herbal remedies recommended by a naturopath
Getting outside in nature

If you are greatly affected by PMS or PMDD, speak to your healthcare provider about it. They may suggest:

Counselling or cognitive behavioral therapy
Birth control
SSRI antidepressants

Depending on if these are right for you.

When your body is undergoing hormonal fluctuations and physical changes, it’s important to take care of yourself mentally and physically. Do things that make you happy, whatever they may be. Monitor your symptoms and don’t be afraid to ask for help if you need it.

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Sweet and Salty Keto Candied Pecans

August 10, 2021

The sweet and salty goodness of this recipe will have you begging for more. With only a few ingredients and simple steps, these candied nuts are perfect as a snack, a gift, or a garnish to any dish!

Who came up with Candied Pecans?

In case you ever wondered about the origins of candied peanuts, nuts that have a sugary coating typically originate from America or Europe. Candied nuts share similarities with cakes and candy, but the sugar is usually cooked/melted beforehand.

The sugar glaze is usually created by brushing a mixture of egg white, corn syrup, and various spices. Then they are baked until they start to crack in texture.

Candied pecans were popularized during world war two as an alternative for sweets such as chocolates. American troops outside of the country had limited access to candies due to wartime rationing.

Because of this, their families back home would send them packaged cranberry drained pecan halves instead! Nowadays people still pack them up as snacks but they’ve become more of a holiday tradition, which makes candied pecans an EXCELLENT host gift for your holiday party rounds.

What are the best nuts for candying?

This is a matter of preference. I happen to like Pecans since they’re one of the softer nuts, and they just seem easier to come by. You could also candy walnuts or hazelnuts, which makes sense since they’re often used in similar recipes like cookies and cakes.

How many carbs are in Pecans?

Listen I find these questions on Google. Apparently, people that eat nuts want to know how many carbs are in them. According to the USDA National Nutrient Database, there are 12 grams of total carbs per 1 ounce serving of pecans. Compared to other nuts, this number is on the lower end (besides almonds).

What do I need to make Keto Candied Pecans?

Ingredients:

Pecans-
Cinnamon-
Salt-
Erythritol (or Sugar if you don’t need to limit sugar)

How do you make Keto Candied Pecans?

Preheat your oven to 250 degrees F and line a baking sheet with parchment paper or foil. Make sure you practice mis-en-place so that you can work quickly. It only takes a few minutes to get these babies going!

Step 1

Preheat oven to 250 degrees F (120 degrees C). and line a baking sheet with parchment paper or foil. Make sure that the ingredients you have on hand are set aside so that you can work quickly.

**Temp Tip**becasue keto candied pecans use Monk fruit or erythritol. These sugar-free sweeteners have a lower melting point than sugar.

Step 2

Mix sugar, cinnamon, and salt together in a bowl.

Step 3

Whisk egg white and water together in a separate bowl until frothy. Toss pecans in the egg white mixture.

Step 4

Mix sugar mixture into pecan mixture until pecans are evenly coated. Spread coated pecans onto a baking sheet.

Step 5

First, prepare a large baking sheet covered with parchment paper. This is important to prevent the candied pecans from sticking to the tray.

Bake in the preheated oven, stirring every 15 minutes, until pecans are evenly browned, 1 hour. and viola!

Make sure that you let them cool completely and you will have these tasty, healthy, sweet and salty low carb treats!

Recipe

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Prep Time5

Cook Time1

Course: Snack

Cuisine: American

Keyword: candied pecans, sugar-free candied pecans

Servings:

Calories: 198kcal

Ingredients

½ C Erythritol
1 teaspoon ground cinnamon
1 teaspoon salt
1 egg white
1 tablespoon water
8 oz pecan halves

Instructions

Preheat oven to 250 degrees F (120 degrees C).
line a baking sheet with parchment paper.
Mix sugar, cinnamon, and salt together in a bowl.
Whisk egg white and water together in a separate bowl until frothy. Toss pecans in the egg white mixture.
Mix sugar mixture into pecan mixture until pecans are evenly coated. Spread coated pecans onto a baking sheet.
Bake in the preheated oven, stirring every 15 minutes, until pecans are evenly browned, 1 hour.

Nutrition

Variations:

You can do so much with these! For the holidays, you can add some pumpkin pie spice. If you’re looking for smoky, try smoked paprika. Cayenne pepper adds a KICK. You can even try to add cocoa powder and top with zest of orange. YUM!

I’d LOVE to hear about experimental ways you’re made these candy glazed nuts! LEave your ideas in the comments below!

Serving Suggestions:

These sugar-free candied pecans are so versatile! You can use them as a snack, or chop em up and add some crunch to your favorite cookie recipe. They’re great for salads too. Just top off that healthy veggie salad with candied pecans!

FAQs:

How long do candied pecans last?

Keep cooled candied nuts in an airtight container. They will last at room temperature for up to 7 days, be refrigerated for a few weeks, and frozen indefinitely if properly labeled.

Why are my candied pecans sticky?

If the pecans don’t have that hard “brittle” coating on the outside, then they likely did not reach a high enough temperature. If you’re making these with real sugar, you’ll have to bake at a higher temperature than if you use erythritol.

How can you tell if pecans are bad?

How to tell if shelled pecans are bad? Rancid pecans will often develop a bitter, unpleasant taste. If pecans develop an off odor or taste, or if mold appears, they should be discarded.

Storage Suggestions:

Pecans are a delicious, nutritious nut that is high in healthy fats and protein. They can be enjoyed as an appetizer or part of the main entree for any dish! To maximize their shelf life after opening, store them in a cool dry area place them inside a sealed airtight container.

They are so yummy and a great way to get your family’s holiday treat fix without overloading on sugar. You can use them as an after-dinner snack, or give them away to friends and family members as a sweet Christmas gift. If you’re looking for something new to try this year at Thanksgiving dinner, they make the perfect topping for pies, parfaits, or even salads! What do you think of candied pecans?

More Sweet Stuff:

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

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Lower-Carb Southern Baked Mac N Cheese

August 10, 2021

If you’ve been craving an amazing mac n cheese recipe but you’re looking for a high protein option this is one you’re going to want to pin, save, share, and devour!

A plate of watermelon salad, bbq chicken, and mac n cheese on a table next to a dish of mac n cheese

What’s so great about this recipe?

The hidden gem in this recipe is the Banza chickpea pasta. It’s very high in fiber and high in protein. Keep in mind that when you make this you will be getting TONS of fiber. How amazing would it be to enjoy this dish in the next twenty-five minutes knowing it’s benefiting your body and curving the craving?

Plus, there may or may not be a bacon option too and I have to say, this option brightens my day! Perfect for a family meal when you want everyone at the table to be happy.

platter of mac n cheese on a table with other foods.

For years mac n cheese has been a favorite quick and easy meal. It’s had to evolve over the years to make it digestible for the many ways people need to be able to accommodate their food concerns or intolerances. While I try to minimize unnecessary carbs (that aren’t fibrous or in the form of fresh fruit and veggies) one thing I’ve learned is that if you want something, you’ll find a way to make it work!

BAM! Enter: Banza pasta!

I discovered chickpea pasta! And let me tell you, all I could think about from that moment was mac n cheese. I’ve never been much of a pasta eater, but mac n cheese definitely is the exception. This pasta is kind of a game changer. There are three different types of cheeses in this recipe and noodles that are designed to be low-net-carb.

What do I need to make this?

Ingredients:

Chickpea noodles

Cheddar cheese

Monterey jack cheese

Mozzarella cheese

2 eggs

*I think I added bacon to this

Ground pork rinds *for crumb-topping, or regular bread crumbs if ya nasty.

The hero of this recipe is the Banza chickpea noodles. They’re like your low-carb best friend when you’re wanting comfort food. It’s prepared just like traditional noodles, just follow the instructions on the package and you’ll be fine!

Instructions:

Preheat the oven to 350º, this is getting baked and it’s going to be so tasty!

Bring a large pot of water to boil and salt generously.

Cook macaroni, al dente. Drain well.

Mix pasta with butter and cheeses and then add beaten eggs and milk by pouring it over the dish.

Bake until bubbly and lightly browned on top as you see in the picture here.

Recipe

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Lower Carb Southern Baked Mac n Cheese

Prep Time15

rest time10

Total Time1 10

Course: Side Dish

Cuisine: American

Keyword: 3 cheese, banza pasta, mac n cheese

Servings:

Calories: 959kcal

Ingredients

1 lb. banza macaroni
1 stick butter melted (plus more butter for baking dish)
4 c. extra-sharp cheddar cheese divided
2 c. Colby jack-cheddar blend
3 large eggs
2 c. whole milk
Salt and pepper to taste

Instructions

Preheat oven to 350° and butter a large, deep baking dish.
Bring a large pot of water to boil and then salt generously.
Cook macaroni just shy of package directions, al dente. Drain well and place in large bowl.
Add butter and salt to taste, stirring until butter is melted.
Add shredded cheeses and stir.
Pour pasta cheese into baking dish.
In a medium bowl, beat the eggs and milk until frothy.
Pour evenly over pasta.
Cover with aluminum foil and bake for 20-25 mins
Remove Aluminim Foil, top with breading, pork rinds or additional cheese if you choose
Bake for another 15-20 minutes until top is browned and melted.
Let rest for 10 minutes or so before serving. Enjoy!

Nutrition

Pairing Suggestions:

You could enjoy this one on your own but if you have company coming over and you want something for the kids and something for the adults, try the Watermelon Feta Salad and you won’t be disappointed.

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

Cajun Chicken With Avocado Salsa

August 9, 2021

The spice of this Cajun Chicken harmonizes with cool avocado in this spicy, tangy, cool dish. Looking for something with BIG flavor but only have a LITTLE time? This is where it’s at!

Cajun Chicken With Avocado Salsa on a table

What are we in store for here?

Trying to clean up your diet and incorporate foods that support overall balance can be overwhelming, although it doesn’t have to be. It’s not uncommon to put unneeded pressure on yourself to eat and do everything perfectly, but not only is that untrue, but the pursuit of perfection is also damaging to the mind and to your body.

A good rule of thumb is to aim for 80% healthy food choices. This gives you 2-3 cheat meals a week.

Lucky for you, this meal packs alllllll that flavor that makes you FEEL like you’re doing something bad, but it’s actually really good. Save those cheats for pizza.

Cajun Chicken with Avocado

For those that are used to eating out, learning to cook regularly can be a real challenge. This cajun chicken with avocado salad recipe only takes 28 minutes to prepare and cook, making it perfect for beginners. It makes 4 servings, so can easily be stored in the fridge and eaten in the coming days.

Ingredients

4 small chicken breasts (approximately 180g each)
Steamed greens (250g)
Small pinch of cayenne pepper
1 Tablespoon of paprika
1 avocado, diced
1 long green chilli. Remove the seeds and slice thinly (use sweet peppers as a mild alternative)
2 tablespoons lime juice
2 tablespoons fresh chives chopped
Olive oil
Pinch of black pepper
Pinch of salt

Method

Mix the paprika and cayenne pepper in a bowl
Cut each chicken breast into thin slices (three is ideal), then toss the chicken in the combined paprika and cayenne to lightly coat. Set aside.
Place avocado, lime, chili, and chives in a bowl. Add salt and pepper along and mix gently to combine the salsa.
Heat a large frypan over high heat and add olive oil.
Cook chicken until cooked, about 2 minutes on each side. Stand for 3 minutes.
Serve chicken on beans and salsa, and drizzle with any remaining juices.

Recipe

CAjun Chicken with Avocado Lime Salsa on a plate

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Cajun Chicken With Avocado Salsa

Prep Time5

Cook Time20

Course: Main Course

Cuisine: American

Keyword: chicken green curry, quick and easy, spicy chicken

Servings:

Calories: 107kcal

Ingredients

4 small 180g each Free Range Chicken Breast
1 tablespoon sweet paprika
Pinch of cayenne pepper
1 avocado flesh cubed
2 tablespoons lime juice
1 long green chilli seeds removed, thinly sliced lengthways
2 tablespoons freshly snipped chives
Olive oil spray
250 g steamed green beans

Instructions

Season chicken with paprika and cayenne
Set aside.
Place avocado, lime, chilli and chives in a bowl.
Season and stir gently to combine.
Set aside.
Heat a large frypan over high heat and spray with oil.
Cook chicken,
Stand for 3 minutes,
slice chicken.
Plate green beans, avocado salsa, chicken
drizzle any remaining juices on top.

Nutrition

The Foods You Love

Adjusting to a new diet is challenging, and that is why it is important to find recipes for meals you love straight away. We know you will enjoy this delicious cajun chicken with avocado salsa recipe and it will help keep you focused on your goal.

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

Fake-Fil-A Sliders: How to Make Your Chick-Fil-A Sandwiches at Home

August 6, 2021

Buttery, savory, crunchy, and warm Chick-Fil-A chicken sliders. You can’t get enough of them. But how do you make them with whole ingredients that you’re familiar and comfortable with? And more importantly, how do you get them on a Sunday?

With this Chick-Fil-A recipe dupe, you can enjoy a delicious fried chicken sandwich while knowing the source of all your ingredients and their exact nutritional information.

A plate full of fried chicken sliders and a plate of burger sliders

Benefits of Peanut Oil

Peanut oil is one of the best oils to fry because it comes with exciting health benefits.

It contains Vitamin E and polyunsaturated fats (the good kind of fats) that promote heart health. Those unsaturated fats also can help improve blood sugar levels among diabetics.

However, if you have a nut or peanut allergy, you should replace peanut oil in the following recipe with a different polyunsaturated oil such as sunflower oil.

How to Make Fake-Fil-A Sliders

Is your mouth watering yet? Are you ready to make your favorite chicken sandwich from scratch? Follow this chicken sandwich recipe which includes all recognizable ingredients you may already have.

What You’ll Need:

1 lb boneless chicken breasts
⅓ cup dill pickle juice
⅔ cup milk
2 eggs, beaten
¾ cup breadcrumbs
¾ cup all-purpose flour
2 tablespoon powdered sugar
2 teaspoon kosher salt
½ teaspoon black pepper
¼ teaspoon chili powder
peanut oil

Instructions

1. Pound each chicken breast until they are ½ an inch thick. Then, cut them in half.

2. Fill a ziplock bag with the pickle juice, milk, and eggs (beaten). Place the chicken breasts in the bag and squish to combine all the ingredients and thoroughly cover the breasts.

3. Let the chicken rest in the fridge for 30 minutes.

4. Use the pulse setting on a food processor to crush the breadcrumbs until they are very fine.

5. In a bowl, combine the breadcrumbs, flour, sugar, salt, black pepper, and chili powder with a whisk.

6. Dredge the chicken in the flour and breadcrumb mixture, and let them sit for 5 minutes.

7. While your chicken sits, fill a cast-iron skillet with about ½ an inch of oil.

8. Heat the oil until it reaches 350 degrees Fahrenheit.

9. Fry each cutlet for about 2-3 minutes per side or until they are cooked through.

10. Serve on a potato roll with a pickle. Top with tomato, lettuce, and your favorite sandwich sauce!

Recipe

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Fake-Fil-A Chicken Sliders

Prep Time5

Cook Time20

Total Time25

Course: Appetizer, Main Course

Cuisine: American

Keyword: Appetizer, chik fil a

Servings:

Calories: 293kcal

Ingredients

1 lb boneless chicken breasts
⅓ cup dill pickle juice
⅔ cup milk
2 eggs beaten
¾ cup breadcrumbs
¾ cup all-purpose flour
2 tablespoon powdered sugar
2 teaspoon kosher salt
½ teaspoon black pepper
¼ teaspoon chili powder
peanut oil

Instructions

Pound each chicken breast until they are ½ an inch thick. Then, cut them into 6 portion sizes.
Fill a ziplock bag with the pickle juice, milk, and eggs (beaten). Place the chicken breasts in the bag and squish to combine all the ingredients and thoroughly cover the breasts.
Let the chicken rest in the fridge for 30 minutes.
Use the pulse setting on a food processor to crush the breadcrumbs until they are very fine.
In a bowl, combine the breadcrumbs, flour, sugar, salt, black pepper, and chili powder with a whisk.
Dredge the chicken in the flour and breadcrumb mixture, and let them sit for 5 minutes.
While your chicken sits, fill a cast-iron skillet with about ½ an inch of oil.
Heat the oil until it reaches 350 degrees Fahrenheit.
Fry each cutlet for about 2-3 minutes per side or until they are cooked through.
Serve on a potato roll with a pickle. Top with tomato, lettuce, and your favorite sandwich sauce!

Nutrition

Sauces

You can make a sandwich sauce at home with a combination of dijon mustard, mayonnaise, honey, bbq sauce, garlic powder, paprika, and lemon juice. Adjust the amount of each until you find your favorite combination for your Chick-Fil-A chicken recipe.

Storage

If you want to make your Chick-Fil-A sandwiches at home and then keep them for a few days, simply pop them into an airtight Tupperware container and put them in the fridge for three days maximum.

Don’t add your toppings or bun until you’re ready to eat!

Your Own Chick-Fil-A Sandwich Recipe

Now you can make your own homemade Chick-Fil-A Chicken Sandwiches at home where you can enjoy them any day of the week, knowing that you made the healthier choice for your body.

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

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Summertime Day drink Obsession: Mimosa Mule

August 5, 2021

Nothing says Summer like Brunch and Brunch cocktails! AMIRITE? One of my favorite day drinks to make in the summer is an orange champagne moscow mule, which I will lovingly call a Mimosa Mule.

Why?

Well, Not only does it have all the traditional ingredients that a moscow mule has (vodka and ginger beer) but it also has fresh squeezed orange juice, and champagne for a nice kick!

The PERFECT addition to your Sunday Funday, adding some ginger beer to your morning is a great way to clear out your sinuses and start the day ready to breathe in all that Summer air!

What do I need to make it?

+ vodka of choice – I recommend a higher quality vodka such as Tito’s or Ketel One because they are much smoother and you can fully focus on the other flavors.

+ champagne or other sparkling wine of choice

+ fresh squeezed orange juice – the oranges should be juicy, not dry.

+ ginger beer – Goslings is the go to brand.

+ lime wedge – optional garnish but adds a nice flavor when rubbing the skin across the rim of the glass

How to make:

Over crushed ice:

– Pour Juice, ginger beer, vodka, champagne slowly in that order to layer

– garnish with Lime wedge and fresh sliced ginger and cocktail straw

Recipe

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Mimosa Mule

Prep Time5

Total Time5

Course: Cocktail

Cuisine: American

Keyword: mimosa mule, moscow mule

Servings:

Ingredients

juice of ½ a navel orange
juice of ½ a lime
1.5 ounce vodka
2 ounces chilled ginger beer
chilled champagne for topping

Instructions

Over a glass filled with crushed ice:

pour in slowly in this order:
orange juice
ginger beer
vodka
champagne
lime juice
Garnish with lime wedge and fresh ginger

Trey these other cocktails:

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

Let’s talk about the menstrual cycle:

August 4, 2021

Unfortunately in school most of us were not taught about the effects of our menstrual cycle. Moodiness, sweet cravings, breakouts, weight gain… it’s a joy, right? I have had my fair share of menstrual cycle-related issues but learning about how hormones work and how they affect us helped me to navigate the complicated world of womanhood.

What is the menstrual cycle?

The medical definition of the menstrual cycle is: The monthly cycle of changes in the ovaries and the lining of the uterus (endometrium), starting with the preparation of an egg for fertilization. When the follicle of the prepared egg in the ovary breaks, it is released for fertilization and ovulation occurs.

In simple terms, the menstrual cycle is the name for the cyclical hormonal changes experienced by fertile women as the body prepares itself for a possible pregnancy. The length of the menstrual cycle lasts on average 28 days (but it can be up to 40 days), before the cycle repeats, unless an egg is fertilized.

The menstrual cycle starts at menarche (puberty) and continues until menopause, except during pregnancy.

The phases of the menstrual cycle

The female menstrual cycle is divided into two to four phases (depending on your source):

menstrual phase
follicular phase
ovulation phase
luteal phase

During each phase, different changes happen in your body. These changes are regulated by the endocrine system – specifically the hypothalamus and pituitary gland – that releases specific hormones to prepare the body for a possible pregnancy. These hormonal changes can greatly affect behavior and mood, including eating and exercise habits, and metabolic processes, which we will come onto later. But for now, let’s take a deeper look into the hormonal changes that occur in each phase of the menstrual cycle.

The hormones of the menstrual cycle

The menstrual cycle can be separated into two main phases: the follicular phase (before ovulation) and the luteal phase (after ovulation). The other two sub-phases of the menstrual cycle – ovulation and menstruation occur as a result of the hormonal changes that happen in the follicular and luteal phases.

The hormones you need to know about in relation to the menstrual cycle are:

Sex hormones – estrogen, progesterone and testosterone
Luteinizing hormonen (LH)
Follicle-stimulating hormone (FSH)

What happens during each phase?

During the follicular phase, levels of estrogen and progesterone start low, and steadily increase up until ovulation, then rapidly decline. Midway through the luteal phase, progesterone and estrogen spike, but then if the egg isn’t fertilized, estrogen and progesterone levels decrease and a period begins. Testosterone, an anabolic sex hormone, naturally found at low levels in women, maintains a steady level throughout the menstrual cycle, with a spike during ovulation. See graph 1 to see this in action.

Hormone Imbalance, Menstrual Cycles & Hormone Testing

Graph 1 – Stages of the Menstrual Cycle – Source: Women in Balance Institute, National University of Natural Medicine

LH and FSH, produced by the pituitary gland, promote ovulation and stimulate the ovaries to produce estrogen and progesterone. As shown in graph 2, FSH levels are initially high, during menstruation and the follicular phase, this is to develop follicles. LH (and to a lesser extent, FSH) see a sharp increase in the later part of the follicular phase, which triggers ovulation. Due to the rising levels of estrogen in the luteal phase, FSH and LH are inhibited.

Graph 2 – LH and FSH in Menstrual Cycle – Source: https://ib.bioninja.com.au/standard-level/topic-6-human-physiology/66-hormones-homeostasis-and/menstrual-cycle.html

Symptoms of the menstrual cycle

Women go through a number of changes throughout the menstrual cycle (not just the changes in their uterus!). The other changes, also caused by the changing levels of hormones, can manifest mentally, physically or emotionally.

The symptoms of the menstrual cycle are well-established in research, including:

Breast sensitivity
Abdominal cramps
Water retention
Mood swings – specifically low mood, crying, irritability
Sleeping problems
Digestive issues like bloating
Breakouts
Fatigue
Headaches
Muscle pain

These symptoms typically occur just before and during the period. Many of the mood-related symptoms are caused by a sharp decline in estrogen, which has an impact on certain neurotransmitters in the brain like dopamine and serotonin – both associated with happiness and contentment. Without enough estrogen, the function of these neurotransmitters is inhibited, resulting in feeling sad or emotionally vulnerable.

Other symptoms like fatigue, muscle pain, and an increased appetite are also connected to the changing levels of hormones, and because of an increase in your metabolic rate, leading up to and during your period.

A 2003 study found that resting metabolic rate (RMR) varies widely across the menstrual cycle. Some women experienced a 10 percent increase in their metabolic rate, which means you are burning through energy more quickly, which can result in hunger and/or tiredness.

Why do some women experience more severe premenstrual symptoms than others?

As outlined in a study published in the American Journal of Epidemiology, the severity of the symptoms you experience depends on a number of factors including:

Other hormonal disturbance
Smoking
Physical activity
Diet
Alcohol and caffeine consumption
Ethnicity
Stress levels
BMI
Age

While some of these factors are unavoidable, e.g. your age and ethnicity, the majority of the factors that influence the severity of symptoms are modifiable. If you suffer badly with premenstrual symptoms, you may want to make some dietary and lifestyle adjustments to feel like your best self during all times of the month. To learn more about the adjustments you can make, check out the Omnom Delicious blog post about naturally rebalancing hormones.

The menstrual cycle might seem like a major inconvenience to you, but it’s also the best gift: it facilitates women’s ability to create life! We hope this article has helped break down everything you need to know about the menstrual cycle and the hormones involved that affect the changes your body goes through.

To learn more about the menstrual cycle and hormones, please subscribe to our blog for weekly blog posts!

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Tomato Goat Cheese Dip

August 3, 2021

Perfect for the coming Autumn chill, this tomato goat cheese dip is ‘melt in your mouth’ delicious and beyond easy to throw together. If you’re looking for a great way to impress your loved ones without having to spend all day in the kitchen, look no further!

What’s so Great About This Dip?

With its creamy texture and mild, tangy flavor, goat cheese is the ideal cheese for spreading onto a crispy, toasted baguette and serves as the star of this dish. Complemented by the bright and rich flavors of tomatoes and garlic, this tomato goat cheese dip is sure to be the new staple dish in your home.

Whether you’re hosting a family gathering for the holidays or simply looking for a new appetizer for dinner, this flavorful dip guarantees to please.

What will I need to make this tomato goat cheese dip?

This simple recipe doesn’t require much, in fact, you probably already have most of the ingredients at home!

For this tomato goat cheese dip, you will need:

tomato sauce
fresh garlic
sugar
goat cheese
fresh parsley
crushed red pepper
coarse black pepper

To serve, you will also need either a toasted baguette or vegetables to complete this mouthwatering side dish or appetizer.

As for kitchen tools, all you’ll need is a small mixing bowl, mixing spoon, oven-safe dish, and of course your broiler. From start to finish, this easy and delicious dish takes only about 15 minutes, making it perfect for those in a time crunch.

This tomato goat cheese dip is also great for prepping ahead if you want to do the work now and enjoy the dish later. You simply follow the instructions but instead of broiling the dish, you cover and refrigerate it for up to 3 days. When you’re ready to cook, take out the dip and let it come to room temperature before popping it into the broiler.

How to Make Tomato Goat Cheese Dip Preheat the broiler.

In a small bowl, mix together the tomato sauce, sugar, pepper, and garlic, and goat cheese. Place the mixture in an oven-safe dip dish.
Sprinkle with more goat cheese and spread it over the top of the sauce.
Place under the broiler and broil for about 10 minutes, until the cheese melts and the dip starts to bubble.
Remove from the broiler, then garnish with parsley.
Serve with toasted baguette rounds and enjoy.

Recipe

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Tomato and Goat Cheese Dip

Prep Time5

Cook Time10

Total Time15

Course: Appetizer, Dip

Cuisine: American

Keyword: Appetizer, Dip, tomato goat cheese dip

Servings:

Calories: 99kcal

Ingredients

8 ounces tomato sauce
5 cloves garlic minced
1 teaspoon sugar
½ teaspoon crushed red pepper
1 teaspoon coarse black pepper
4 ounces goat cheese
parsley to garnish
toasted baguette rounds

Instructions

Instructions
Preheat the broiler.
In a small bowl, mix together the tomato sauce, sugar, goat cheese, pepper and garlic.
Place into an oven-safe dip dish.
Sprinkle with more goat cheese
Place under the broiler and broil about 10 minutes, until the cheese melts and dip starts to bubble.
Garnish with parsley
Serve with toasted baguette rounds.

Nutrition

Serving and Substitutions

These are some of my favorite serving styles and substitutions for Tomato Goat Cheese Dip:

● If you have balsamic vinegar on hand, a little drizzle goes a long way in making the overall flavor of the dip even more incredible.

● My personal favorite food to eat this dip with is a toasted baguette sliced into rounds… Warm, crispy, and absolutely delicious!

● If you’re looking for a less messy and more socially-distant way to enjoy this dish, try serving the dip atop toasted baguette slices for a flavorful crostini appetizer.

● For a lighter version, you can pair this dip with vegetables like bell peppers or broccoli.

● For a keto-friendly option, these Keto Chips [INSERT LINK] pair wonderfully with this dip.

● If you aren’t a fan of spice, feel free to reduce or omit the crushed red pepper.

Make Ahead Ideas

This dish is perfect for making ahead if you want to prep it a few hours or even a few days ahead of time! Once you’ve poured your tomato mixture into your oven-safe dip dish and topped it with the goat cheese, you can cover it tightly with saran wrap and keep it in the fridge for up to 3 days before cooking. If you know you’re going to be swamped on the day of your holiday gathering or dinner and want to make things a little easier on yourself, prepping the dip ahead of time is a great option.

The day of a dinner party, things can get pretty hectic in the kitchen. One of the things that saves my sanity when I’m hosting is prepping whatever I can the night before. It helps the day go much smoother so you can relax and enjoy the company of your guests.

I must warn you, once you try this recipe you simply won’t be able to stop making it. It’s that delicious. Don’t just take my word for it though, get your ingredients together and see for yourself!

More Recipe Ideas:

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Keto Pizza Hot Pockets

August 2, 2021

Crispy on the outside, warm and gooey on the inside. These keto pizza hot pockets are child-approved, fun to make, and are the perfect meal or snack when you’re craving the delicious flavors of pepperoni pizza.

Growing up as a latch key kid, coming home from school and enjoying a pepperoni hot pocket while watching my favorite TV shows was something I always looked forward to. There was just something about eating a pizza in handheld pocket form that was always so fun, not to mention delicious. As an adult, I still have the same love for hot pockets that I always have. Only now, I try to be a bit more careful about what I put in my body. Enter: Keto Pepperoni Hot Pockets, the healthier version of my childhood favorite.

What will I need to make these keto pepperoni hot pockets?

The two components of this delicious recipe are the fathead dough and the filling. For the fathead dough, you will need almond flour, an egg, salt, shredded mozzarella, and cream cheese. For the filling, you will need chopped pepperoni, marinara sauce, and shredded mozzarella. It’s that simple!

As for kitchen tools, you will need a mixing bowl, mixing spoon, cutting board, parchment paper, and a baking sheet. These keto pepperoni hot pockets bake in 15 minutes and take under 30 minutes to make from start to finish, so they make a great easy weeknight meal or weekend snack.

How to Make Keto Pepperoni Hot Pockets

For the fathead dough:

In a large glass bowl, mix together the shredded mozzarella, almond flour, and salt. Microwave on high for 60 seconds or until completely melted.
Add the cream cheese to the mozzarella mixture and combine with a spoon until thoroughly combined.
When the dough is cool enough to handle, add in the egg and mix well with your hands.

Assembly:

Preheat the oven to 400° F

Cut dough into 4 sections (smaller if you want to make them more like pizza rolls)
Roll out the dough into a rectangular shape about 8 inches by 4 inches
Put filling on one side of the dough, leaving room to pinch closed.
Fold the dough over the filling and pinch the edges so that they fuse shut.
Place the pockets on a sheet tray lined with parchment paper and bake for 15 minutes.

hot pocket being filled with cheese and pepperoni

Recipe

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4 from 1 vote

Keto Pizza Hot Pockets

Prep Time20

Cook Time15

Total Time35

Course: Appetizer, Main Course

Cuisine: Italian

Keyword: Appetizer, hot pocket

Servings:

Calories: 430kcal

Ingredients

For the Fathead Dough

1 ¾ cup Shredded Mozzarella Cheese
¾ cup Almond flour
2 Tablespoons cream cheese
1 egg beaten
Pinch of salt
1 teaspoon onion powder
½ teaspoon garlic powder

For the Filling

4 Tablespoons pepperoni- chopped
4 Tablespoons Marinara
4 Tablespoons Shredded Mozzarella Cheese

Instructions

Fat Head Dough:
In a large glass bowl, mix together the mozzarella cheese, almond flour, onion powder, garlic powder, and salt.
Microwave on high for 60-90 seconds
Add the cream cheese to the mozzarella mixture and combine with a spoon.
when the dough is cool enough to handle, add in the egg and mix well with hands.
Hot Pocket:
Preheat the oven to 400F.
Cut dough into 4 sections (smaller if you want to make them more like pizza rolls)
Roll out the dough into a rectangular shape about 8 inches by 4 inches
Put filling on one side of the dough, leaving room to pinch closed.
Fold the dough over the filling and pinch the edges so that they fuse shut.
Place the pockets on a sheet tray lined with parchment paper and bake for 15 minutes.
Serve with marinara for dipping

Nutrition

Serving and Substitutions

These are some of my favorite serving styles and substitutions for Keto Pepperoni Hot Pockets:

If you don’t eat pork, there are a number of things you can substitute it for. You can use turkey pepperoni or plant-based pepperoni, or omit the pepperoni altogether and make it a keto cheese hot pocket.
If you like spice, feel free to add some crushed red pepper to your filling before baking for a little kick.
This recipe is great for making with your kids as a fun weekend activity and for dinner parties, game day parties, and any other event you can think of!
My favorite way to eat these keto pepperoni hot pockets is on their own as an appetizer or snack, but you can also serve them as a meal with a side salad or roasted vegetables.

Make Ahead Ideas

There are a few ways you can make these ahead of time to enjoy later:

If you want to prep your fathead dough ahead of time, you can cover it tightly and leave it in the fridge for up to 3 days before forming into your keto pepperoni hot pockets.
While I will say this recipe is best when enjoyed straight out of the oven, the hot pockets are also delicious when reheated. For delicious snacks at your convenience, you can make a large batch of hot pockets and freeze them in an airtight bag for up to 3 months.

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

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Chicken Zoodle Soup

July 29, 2021

Feeling under the weather? This lighter version of a comfort food classic will pep you right back up. This delicious chicken zoodle soup recipe is a great low-carb alternative for anyone trying to stay a little healthier this season.

What Exactly Are Zoodles?

Zoodles are a healthier, low-carb alternative to pasta noodles. This method has been gaining popularity since the rise of low-carb diets like keto, for example. Zoodles aren’t diet exclusive, though. They’re a great option for anyone looking to introduce healthier ingredients into their daily recipes or get more veggies in.

You can use zoodles in place of almost any normal pasta so they’re a versatile tool for tons of meals.

Preparing Zoodles and Their Benefits

This method of preparation has been rising in popularity due to both its health benefits and how easy zoodles are to make! You can either spiralize your zucchini if you have the equipment or you can just julienne your zucchini. Then, prepare them exactly like your favorite pasta. Zoodles are a versatile low-carb tool that can be used in a variety of meals!

Zucchinis are densely packed with vitamins and nutrients while remaining low-carb and calorie so this is a fantastic option for anyone trying to shed a few pounds. Zucchinis aid in healthy digestion so using them in place of carbs will help you feel less bloated after a large meal! They’re also high in antioxidants which promotes both eye and heart health.

What do I need to make Chicken Zoodle Soup?

To make this tasty soup you don’t need much, and you likely have most of these things on hand. You’ll need chicken, onions, celery, chicken broth, and zucchini!

How To Make Chicken Zoodle Soup

In a large pot or Dutch oven, heat 1 tbsp. of butter to medium heat. Add 1 pound of skinless, boneless chicken breast diced into 1 inch pieces into the stockpot. Season with salt and pepper then cook until golden brown, about 2-3 minutes per side. Once thoroughly cooked, remove and put to the side.

Heat another tbsp. of butter back into your now-empty stockpot to medium heat. Add 3 cloves of minced garlic, 1 diced onion, and 2 stalks of diced celery then heat. Stir in a 2 teaspoon of fresh thyme, and a 2 teaspoon fresh rosemary then heat until fragrant.

Once that’s has perked up your senses, whisk in 4 cups of your favorite chicken broth and bring it to a boil. Add your zoodles and chicken then reduce heat. Add a squeeze of lemon juice, serve warm and garnish with fresh rosemary and parsley; if desired.

Recipe

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Chicken Zoodle Soup

Prep Time5

Cook Time25

Total Time30

Course: Soup

Cuisine: American

Keyword: chicken noodle soup, chicken zoodle soup

Servings:

Calories: 227kcal

Ingredients

2 tablespoons butter divided
1 pound boneless skinless chicken breasts, cut into 1-inch chunks
Kosher salt and freshly ground black pepper
3 cloves garlic minced
1 onion diced
3 carrots peeled and diced
2 stalks celery diced
2 teaspoon fresh thyme
2 teaspoon fresh rosemary
2 cups water
4 cups chicken stock
1 bay leaf
1 pound 3 medium-sized zucchini, spiralized
1 Lemon for juicing
fresh rosemary for garnish

Instructions

Heat 1 tablespoon butter in a large stockpot over medium heat.
Season chicken with salt and pepper.
Add chicken to the stockpot and cook until golden, about 2-3 minutes; set aside.
Add remaining 1 tablespoon butter to the stockpot.
Add garlic, onion, carrots and celery.
Cook, stirring occasionally, until tender, about 3-4 minutes.
Stir in thyme and rosemary until fragrant, about 1 minute.
Whisk in chicken stock, bay leaf and 2 cups water; bring to a boil.
Stir in zucchini noodles and chicken; reduce heat and simmer until zucchini is tender, about 3-5 minutes.
Stir in lemon juice; season with salt and pepper, to taste.
Serve immediately, garnished with rosemary

Nutrition

A Low-Carb Tool That Tastes Great in Any Meal

This chicken zoodle soup recipe is just one amazing meal you can make incorporating zoodles! Like we said earlier, this versatile preparation method can be added to any card-heavy meal like spaghetti, soup, pad thai, etc. Having extra meal options when on a diet, obviously makes it a little easier to actually stick to your diet and shed those pounds.

However, zoodles are not diet-exclusive. They’re a great option for anyone looking to introduce extra vitamins and minerals to any meal.

If you enjoy this meal check these out!

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

Should you exercise on your period?

July 28, 2021

Exercising is nearly always a great idea. It keeps you fit, it’s fun, it’s good for your mental health, it really is awesome. However, during your period, for some women, working out can seem like the worst possible thing imaginable. You just want to stay in bed, eat chocolate and watch chick flicks – we get it. But what does science say? Should you workout on your period? Let’s get into it.

How your hormones affect your fitness motivation

There are a number of hormonal changes that occur throughout your menstrual cycle, and these changes are the most extreme just before and during your period. During your period, progesterone and estrogen are at their lowest, which can leave you feeling tired, lethargic with decreased strength and motivation.

Estrogen gets a lot of stick in the fitness world as a hormone that increases fat storage and causes moodiness, but it’s also an anabolic, growth-like hormone. Estrogen also aids recovery after lifting and increases your metabolic rate. A study published in 2016 found that women experienced greater strength and power when their estrogen levels were the highest – around ovulation.

Progesterone reduces your motor cortex function and promotes catabolism, meaning that you will likely have a slower reaction time and less muscle recruitment, as well as diminishing muscle protein synthesis post-workout. When this is considered in line with the fact that progesterone also stimulates the appetite – it might be a good idea to go easy on the workouts when progesterone is at its highest, which is typically in the middle of the luteal phase – just before your period.

What are the benefits of working out during your period?

A benefit of working out on your period is that it may help to improve your mood due to the boost of end o rphins you will be producing during exercise. Endorphins reduce the perception of pain which can also be highly beneficial if you suffer from symptoms of premenstrual syndrome (PMS) like stomach pain.

Plus, as shown in a 2007 study, exercise can help to increase serotonin and dopamine, two feel-good neurotransmitters. These neurotransmitters are typically low during your period because estrogen is at its lowest, one of the hormones that influence the production of these neurotransmitters. So if you’re susceptible to feeling low during your period, exercising can be a good way to boost your mood.

Do you have to workout during your period?

First of all: you never have to work out during your period. Exercising is absolutely recommended for everyone in the world, it’s essential in feeling and performing well and being in good general health. But exercising during your period for some isn’t an option.

Premenstrual syndrome, also known as PMS, can be debilitating. The thought of getting out of bed is hard enough, let alone running on a treadmill or lifting weights. So guess what? You don’t have to force yourself to the gym.

What’s more, research shows that leading up to your period and during, your metabolic rate is significantly elevated which means you’re going to be burning more calories at rest. If your goal is weight loss, this should give you some relief that your body is still working hard during your period even if you’re not at the gym pushing it.

So to summarize, should you exercise during your period? The answer is it’s up to you. It’s important to be aware of how your body changes, so you can work with it rather than against it, to ultimately be the happiest, healthiest you possible.

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Spanish Garlic Soup: Superfood Soup Ideas

July 27, 2021

I love garlic. And if you’re like most people, I’m guessing you love garlic too! Then this soup is perfect for you. Have it chilled or warm, it’ll ward off vampires either way.

What’s not to love? Not only is it – appropriately – on the ingredient list of 99% of great savory dishes, it’s also a superfood. There are many health benefits of garlic. They include boosting immunity, improving cholesterol levels, and it even contains powerful antioxidants!

Let’s get into the recipe:

Ingredients

3 to 4 slices stale baguette (or white bread)
5 cloves garlic
1 teaspoon salt
5 tablespoons extra-virgin Spanish olive oil
3 to 4 tablespoons Spanish sherry vinegar
4 cups of chicken broth
Sliced Garlic to toast

Steps to Make It

Peel the garlic. If you’re using French-style or rustic bread, trim the crusts.
Place the bread in 1 to 2 cups of chicken broth and soak for 5 minutes.
While it is soaking, combine the garlic and almonds in a food processor or blender.
Blend until smooth.
Add the bread and salt into the blender and blend until smooth.
While the blender is running, drizzle in olive oil, vinegar, and the rest of the chicken broth. the water.
adjust seasoning to taste.
Place in container and chill in the fridge for at least 2 hours.
Serve chilled with slivered toasted garlic on top for garnish.

Recipe

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5 from 1 vote

Chilled Garlic Soup

Prep Time5

Cook Time15

chill time2

Total Time2 20

Course: Appetizer, Soup, tapas

Cuisine: Spanish-Inspired

Keyword: garlic soup

Servings:

Calories: 313kcal

Ingredients

3 to 4 slices stale baguette or white bread
5 cloves garlic
1 teaspoon salt
5 tablespoons extra-virgin olive oil
3 to 4 tablespoons White wine vinegar
4 cups of chicken broth

Instructions

Peel and smash garlic.
Place bread in 1 to 2 cups chicken broth to soak
Sautee garlic in pan to release fragrance
Place garlic and bread in blender and pulse until smooth.
Add olive oil, vinegar, chicken stock, and blend until smooth.
Season to taste.
Chill at least 2 hours.
Serve chilled with slivered toasted garlic to garnish

Nutrition

overhead shot of two bowls of garlic soup

What do I pair with this soup?

This classy, chilled soup would make a great lunch or soup course for a more formal dinner party.

For lunch, pair it with a small, chilled glass of Amontillado sherry. This robust sherry pairs well with foods like Spanish garlic soup which have an intense flavor of their own.

As part of a dinner party, it would pair well with a chilled sauvignon blanc. This dry, fruity, yet grassy wine is the perfect foil for the decadence of Spanish garlic soup.

Today’s the Day for Spanish Garlic Soup

Chances are you’ve got most of these ingredients on hand. But the resulting Spanish garlic soup will be far from something everyday!

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

Simply Delicious Caprese Salad

July 27, 2021

Are you ready for a salad that is a stand-alone when you’re too hot to cook but you still want something to satisfy that Italian food craving? This simple Caprese Salad will do the trick.

Or maybe you’re looking for the perfect side dish for your next pizza or pasta night? Well, I’ve got you covered today!

Homemade dishes, in my opinion, usually always taste better than what can be ordered out. Unless you’re strolling down the streets of Italy, this Caprese salad will tantalize the tastebuds and can be enjoyed from the comfort of your home.

Prepare your palette for six ingredients that when combined together will make you sigh with satisfaction. And the aroma, okay, this is the heavenly part of this recipe. The moment the smell of basil fills your kitchen you instantly feel relaxed, inspired, and excited to create this salad!

Did I mention this is low-carb and paleo or keto-friendly? But of course. Let’s dig in!

Ingredients:

Sweet cherry tomatoes
Fresh basil
Fresh mozzarella
Balsamic vinegar
EVOO
Salt and pepper to taste

The main features in this recipe are the tomatoes, fresh basil, and fresh mozzarella. Tomatoes are known for being high in vitamins A & C which help fight off free radicals that cause premature aging.

Bonus Tip: How to pick mozzarella (there is something to this!)
Look for mozzarella made from cow’s milk because this is higher quality than mozzarella made from water buffalo or soybean oil. It shouldn’t be too wet, smooth, or oily feeling when you touch it but rather creamy and pliable. The mozzarella cheese will have one small hole on top where the air has been released as it was being packaged. Neat right?

Instructions:

Begin by slicing the mozzarella into thin slices. Set aside.

Cut the tomatoes in half and then take out the seeds with your fingers or a knife. If they’re in season, pick them up from a farmer’s market. The flavor of market tomatoes is incomparable.

Remember when I said this one was easy? Next place mozzarella, tomatoes, and basil leaves in a medium to a large bowl.

Drizzle olive oil and balsamic vinegar over the ingredients and sprinkle with salt & pepper if you like for more flavor. Gently toss allowing the ingredients to combine.

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Caprese Salad

Prep Time5

Total Time5

Course: Appetizer, Salad, Snack

Cuisine: Italian Inspired

Keyword: caprese salad

Servings:

Calories: 114kcal

Ingredients

2 packs of grape tomatoes
8 oz of fresh mozzarella
1 bundle of fresh basil

Instructions

Cut muzzarella into think chunks and place in a bowl.
Cut grapeseed tomatoes in half and scoop out the seeds.
Place tomatoes in a large bowl.
Tear basil leaves from their stem and keep them whole or tear into halves or fourths.
Add to bowl.
Drizzle olive oil and balsamic vinegar and toss gently.
Add salt and pepper to taste.

Nutrition

Garlic Sriracha Chicken

July 26, 2021

Perfectly sweet and spicy, this garlic sriracha chicken will excite your taste buds! Marinated in garlic, soy sauce, honey, and sriracha, your chicken breasts will crisp to perfection in the oven.

plate of garlic sriracha chicken and steamed green beans

Sriracha is a deceptively versatile ingredient, so any time I get the chance to try it in a new dish, I jump at it! Since it blends so nicely with sweeter flavors, pairing it with tons of garlic and honey has become popular as a dipping sauce, as well as dressings. Here, we add in the salty umami of soy sauce for a marinade that you’ll want to try on everything!

What will I need to make this garlic sriracha chicken?

This recipe is fairly simple, using pantry items that you likely have! In the marinade we use sugar, salt, sesame oil, and lots of garlic! Each batch calls for a pound of chicken breast, which we want to be boneless and skinless. Along with white sesame and scallion to taste, that’s all you need for this crowd-pleasing main dish.

When it comes to kitchen tools, you need very little! You only need a large bowl, your measuring spoons, and a baking sheet lined with parchment paper. We will want to make sure we save the drippings for this dish, so making sure it has a solid lip around the edge is best.

This dish takes about an hour from start to finish, which means it’s a perfect weeknight meal. It is really easy to prep ahead as well, leaving it in the refrigerator to marinate until you’re ready for it.

How to make Garlic Sriracha Chicken

Preheat your oven to 400 degrees
In a large bowl, add your marinade ingredients together and combine until smooth.
Add chicken to the marinade bowl and cover. Alternatively, you can place in a gallon sized ziplock bag. Make sure the chicken stays submerged for at least 15 minutes.

Tip* If you want to make this ahead of time, you could pause here, leaving the marinated chicken in the refrigerator overnight or until you are ready to bake it. Note that this should not be left for more than two days.

After the 15 minutes is up, transfer chicken thighs to a glass baking dish and cover with foil
Bake for 20 minutes, or until cooked through. Remove the aluminum foil, and spoon the drippings over the top of the chicken.
Broil the chicken for 1 minute – enough to char the top
Remove from the oven and slice.
Drizzle more sauce on top, garnish with white sesame and scallion.

Recipe

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Garlic Sriracha Chicken

Prep Time20

Cook Time25

marinade15

Total Time45

Course: Main Course

Cuisine: asian inspired

Keyword: garlic Sriracha Chicken, Spicy sweet

Servings:

Calories: 176kcal

Ingredients

1 lb chicken breast
Sesame seeds
Scallions
MARINADE:
3 cloves garlic minced
2 ½ tablespoons soy sauce
1 ½ tablespoons honey
3 teaspoons sriracha
1 teaspoon sugar Or sweetener of choice
1 teaspoon sesame oil
1 pinch salt

Instructions

Preheat the oven to 400F.
Combine the chicken thighs with the Marinade and marinate for 15 minutes refridgerated
Transfer the chicken and sauce to a glass baking dish and cover with aluminum foil.
Bake the chicken for 20 minutes, or until cooked.
Remove the foil, spoon the dripping over the chicken and broil the chicken for 1 minute to char the surface of the chicken. Remove from heat, and let sit for 5 mins.
Slice chicken, drizzle sauce on top, garnish with sesame seeds and scallions and serve

Nutrition

Serving and Substitutions

These are some of my favorite serving styles and substitutions for this Garlic Sriracha Chicken

Chicken thighs can be used in place of breasts, but cooking time will vary.
This marinade is awesome with tofu or tempeh as well, pan fried or baked for only a few minutes on each side.
Serving with rice or shirataki noodles is not just a great dinner but makes for awesome cold leftovers!
Roasted brussels sprouts or asparagus are perfect side dishes for this. In fact, you may want to pull out a few tablespoons of the marinade before you add the chicken, tossing the veggies in them before they’re cooked.
The thigh meat can be sliced and used in a sandwich or a chicken salad with cabbage, carrots, and edamame.
Rice Malt Syrup is a sugar-free replacement for honey. It is great for this recipe as it cooks down almost exactly the same way.

Make Ahead and Meal Prep Ideas

If you love to meal prep, or to at least have a quick dinner ready to go, this is a great one! All you have to do is pour the marinade into a zipper-top bag of some kind, and drop the chicken in. After you seal it, shake the bag around a bit to coat everything. You can pop this in the freezer for up to nine months! It’s a great way to cash in on some great sales at the grocery store.

Whenever I put a recipe in the freezer like this, I like to write the baking instructions on the outside of the bag, or on a sticky note I tape to it. This makes it so much faster when I am ready to cook, and someone else in the family can do it without needing my help!

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

Keto Cinnamon Buns

July 23, 2021

When I think of Saturday morning, I think of the heavenly smell of these keto cinnamon buns wafting through my house. These tasty treats give you the ooey gooey sweetness your week has been missing.

This keto-friendly twist on a classic has all the indulgent flavors of delicious cinnamon buns without the pesky sugar. Bring them to your next family gathering, baby shower, or Sunday morning brunch. No matter what you make these keto cinnamon buns for, they’re guaranteed to impress.

What Will I Need to Make These Keto Cinnamon Buns?

The idea of making cinnamon buns from scratch may seem a bit daunting, but it’s much easier than you might think. Our ingredients are broken up into three sections: fathead dough, filling, and icing.

For the fathead dough: all you will need is almond flour, monk fruit sweetener, baking powder, eggs, vanilla extract, shredded mozzarella, and cream cheese.

For the filling: you’ll only need butter, monk fruit sweetener, and cinnamon.

For the icing: all you’ll need is monk fruit sweetener and heavy cream.

What else do I need?

As far as kitchen tools, you will need a food processor or blender, mixing bowl, rolling
pin, parchment paper, whisk, and a baking dish. The dough will need to set in the
refrigerator for 60 minutes, so keep this in mind when planning out when to make your
keto cinnamon buns.

Allowing for roughly 15 minutes to prep everything, 60 minutes in the fridge, and 25
minutes of baking time, this recipe comes together from start to finish in under 2 hours. It may seem a bit lengthy, but keep in mind more than half of that time is hands-off.

What is Fathead Dough?

A popular staple across the keto community, fathead dough is a simple mixture of keto-friendly ingredients that forms a doughy texture that is very similar to traditional dough. When baked, the results are so incredible that you won’t miss ordinary dough!

How to Make Keto Cinnamon Buns

For the fathead dough:

Pulse the almond flour, monk fruit sweetener, baking powder, eggs, and vanilla in
a food processor until smooth.
Melt the mozzarella and cream cheese together in the microwave for 60-90
seconds or in a double boiler on the stove until easy to stir, then stir until smooth.
Add the cheese mixture to your food processor and pulse until a uniform dough
forms. Refrigerate dough for 60 minutes, until no longer sticky.
After 60 minutes, preheat the oven to 375 degrees Fahrenheit (190 degrees
Celsius).
Place the dough between 2 pieces of greased parchment paper. Use a rolling pin
to roll the dough out into a 14×10” rectangle, about ¼” to ⅓” thick.

rolled dough for cinnamon rolls with ingredientts for filling

For the filling:

Mix melted butter with sweetener and cinnamon.
Chill until it starts to solidify again.
Spread cinnamon butter mixture evenly over the rolled dough.

cinnamon roll filling applied to rolled dough

Assembly:

Use the remaining melted butter to oil your hands, then roll the dough tightly into
a log. As you go, use your hands to oil the underside of the log while you slowly
peel the dough from the parchment paper.
Slice the log into 1” thick pinwheels, then lay them flat on a stoneware baking dish.
Bake for about 25 minutes, until cinnamon buns are golden.

While the cinnamon buns are cooking, whisk together monk fruit sweetener and
1 tablespoon heavy cream, adding more cream as needed to thin out the icing.

Drizzle icing over the cinnamon buns and let them cool to firm up.

Recipe

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Low Carb Cinnamon Rolls

Prep Time20

Cook Time25

Total Time45

Course: Breakfast, Dessert

Cuisine: American

Keyword: breakfast, Cinnamon rolls, Low Carb

Servings:

Calories: 378kcal

Ingredients

1 ½ C Almond flour
¼ cup swerve
1 tablespoon baking powder
2 Eggs large
1 teaspoon Vanilla extract
2 ½ cups Mozzarella cheese shredded
2 oz Cream cheese cubed

For the Filling

¼ cup Butter melted
½ cup swerve
2 tablespoon Cinnamon

For the Icing

⅓ cup swerve
4 oz softened cream cheese
1 teaspoon vanilla extract
1-2 tablespoon Heavy cream

Instructions

For the Fathead Dough

Pulse the almond flour, monk fruit sweetener, baking powder, eggs, and vanilla in a food processor until smooth.
Melt the mozzarella and cream cheese together in the microwave for 60-90 seconds or in a double boiler on the stove until easy to stir, then stir until smooth.
Add the cheese mixture to your food processor and pulse until a uniform dough forms. Refrigerate dough for 60 minutes, until no longer sticky.
Preheat the oven to 375 degrees Fahrenheit (190 degrees Celsius).
Place the dough between 2 pieces of greased parchment paper. Use a rolling pin to roll the dough out into a 14×10” rectangle, about ¼” to ⅓” thick.

For the Filling

Mix sweetener, melted butter, and cinnamon.
Let chill until it starts to solidify
Assembly:
Use the remaining melted butter to oil your hands, then roll the dough tightly into a log. As you go, use your hands to oil the underside of the log while you slowly peel the dough from the parchment paper.
Slice the log into 1” thick wheels and place in baking dish
Bake for about 20-25 minutes, until cinnamon buns are golden.

For the Icing

whisk together sweetener, cream cheese, vanilla, and 1tbsp heavy cream. Add more cream as needed to thin out the icing.
Drizzle icing over the cinnamon buns.
Serve gooey and warm!

Nutrition

Serving and Substitutions

These are some of my favorite serving styles and substitutions for Keto Cinnamon
Buns:
● These keto cinnamon buns make the perfect breakfast or brunch alongside some
fresh, crispy bacon.
● If you don’t have a rolling pin, a wine bottle makes a great substitute in a pinch!
● For the perfect holiday dessert after dinner, serve these cinnamon buns with a
scoop of vanilla ice cream. You’ll thank me later!

Make Ahead Ideas

If you know you’ll be crunched for time the day you want to enjoy these cinnamon buns, you can make the dough the night before and leave it covered tightly in the fridge until you’re ready to bake. This definitely comes in handy during the holidays when you have a million and one things to do, trust me!

I hope you try out these delicious keto cinnamon buns and love them as much as I do. If you bake them in a house filled with people then be prepared to share, because once
people get a whiff of the fragrant smell coming from the oven you won’t be able to keep them away!

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

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Keto Chocolate Chip Cookies

July 22, 2021

Whether you’re looking for the perfect recipe to add to the dessert table at your next holiday party or a sweet treat to enjoy on your next movie night, these keto chocolate chip cookies are crispy on the outside, soft on the inside, and absolutely delicious.

It’s no secret that chocolate chip cookies are some of the most universally loved treats on the planet. When I was a kid, I always loved helping my grandmother make chocolate chip cookies from scratch. To this day, the smell of freshly baked cookies always brings back some of my favorite memories.

Following a keto diet doesn’t have to mean stripping away your favorite indulgences, it just means you have to get a little more creative! That’s where this recipe for keto chocolate chip cookies comes in. All of the delicious decadence of the classic treat, without all the carbs.

What will I need to make these keto chocolate chip cookies?

To make these cookies, you will need butter or coconut oil, granular sweetener, eggs, vanilla extract, almond flour, baking soda, salt, and sugar-free chocolate chips. As for your kitchen tools, you will need an electric stand or hand mixer, mixing bowl, mixing spoon, parchment paper, and a baking sheet.

Allowing about 10 minutes of prep time and 10 minutes for the cookies to bake, this recipe can be completed from start to finish in just 20 minutes. I don’t know about you, but there have been many nights during quarantine when I’ve found myself craving a sweet treat. Because I typically have all of these ingredients on hand, this recipe has come in handy on many occasions this past year, usually accompanied by a good movie and a warm blanket.

How to Make Keto Chocolate Chip Cookies:

Butter and sweetener mixed in a mixing bowl

Preheat the oven to 350°F.
Add softened butter or coconut oil and sweetener to a bowl, then mix with an electric mixer on medium until well combined.
Add eggs and vanilla extract to the mixture, then mix until combined.
In a separate bowl, combine almond flour, baking soda, and salt, then mix to combine.
Add dry ingredients to wet ingredients and mix until combined, then fold in chocolate chips.
Scoop dough into 18-21 cookies onto a greased parchment paper-lined baking sheet, then flatten them out by pressing down lightly on the tops.
Bake for 10-12 minutes, then let cool and enjoy.

Chocolate chips being folded into cookie dough batter

Serving and Substitutions

These are some of my favorite serving styles and substitutions for Keto Chocolate Chip Cookies:

If you aren’t following keto, you can sub out the sugar-free chocolate chips for regular chocolate chips.
I highly recommend pairing these cookies with a tall glass of whole milk or a generous scoop of ice cream… or both, treat yourself!
For a little holiday twist, try adding a pinch of cinnamon.

Make Ahead Ideas

You can make these cookies ahead of time and then freeze them to save for later. This is especially handy if you want to make a larger batch to enjoy some now and some later at your convenience. To do this, all you have to do is let the cookies cool completely on the baking sheet, then place them in the freezer (still on the sheet) for about 20 minutes. Once you’ve done this, you can transfer the cookies from the sheet to an airtight Ziploc bag, then freeze them for up to a month. Whenever you’re ready to eat your cookies, just reheat them in the oven and eat up.

The recipe for these indulgent keto chocolate chip cookies is one of my all-time favorites. Try them out, share with your loved ones, and be sure to make some extras because I can pretty much guarantee that one batch won’t be enough once you get a taste!

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

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Is your weight gain due to your hormones?

July 21, 2021

Many women struggle with weight gain. This might be because you ate too much pizza, or because you always skip out on your 7am spin class, but it also might be due to a more complicated reason: your hormones.

In this article, we’re going to take a look at how your menstrual cycle and the related hormones affect your weight. The menstrual cycle has been shown to impact eating habits, exercise performance, and mental health; all factors that influence successful weight loss, all of which we will cover today. So buckle up! And share this with a friend if you found this helpful!

How do Hormones Affect Me?

Hormones in the human body are integral for a number of vital processes including body weight regulation, hunger and fullness signals, food cravings, mood, and energy levels. So now, to get to the nitty-gritty: how do your hormones affect your weight?

Let’s take a look at one example – cortisol. Cortisol is a catabolic hormone, meaning it is involved in muscle tissue breakdown and is associated with feelings of stress. It’s a hormone that also promotes fat storage and increases appetite and cravings. As you may have guessed, elevated cortisol levels are not good if you want to lose weight.

What About Estrogen?

Estrogen is also associated with weight changes. Estrogen is responsible for controlling blood cholesterol levels, promoting bone health, and regulating emotions. Imbalanced levels of estrogen (either too high or too low) can lead to weight gain, particularly around the hips and waist. Progesterone is associated with body weight regulation, and higher levels of progesterone are associated with lower body weight.

Estrogen and progesterone play a role in fluid regulation, as shown in a 2010 study published by the Exercise & Sport Science Review journal. As these hormones fluctuate during your menstrual cycle, so does the amount of fluid retention. This can make you feel and look visibly larger and weigh more, despite no extra fat being gained – it’s just water.

This affects an estimated 92 percent of women. Similarly, bloating increases prior to and during your period, because the hormonal flux increases gas in the gastrointestinal tract, causing a swollen and bloated appearance. However, again, no fat is gained, only bodyweight.

What About the Menstrual Cycle?

That being said, the menstrual cycle can also affect your weight by inhibiting weight loss efforts. This is because the hormonal changes can result in an increased appetite. In the week prior to your period, progesterone levels increase. Studies show that progesterone stimulates the appetite, causing you to eat more than usual, particularly higher-calorie choices.

When estrogen is higher, food intake is lower, as shown in a 2011 study, that found that estrogen modulates the central processing of the appetite-stimulating and satiating hormones. In essence – progesterone spikes make you hungry, estrogen spikes regulate your eating patterns.

As you can imagine, when estrogen drops, hunger increases. This is partially because we become progesterone dominant, and partially because estrogen regulates serotonin – a hormone associated with feeling good.

Lower serotonin is associated with a bigger appetite, specifically sugary foods, that are known to boost serotonin (in the short term). If you are particularly sensitive to these changing hormonal levels, or you have an imbalance, you may be more likely to significantly overeat and cause weight gain.

If you want to learn more about how you can naturally rebalance your hormones and what types of exercise put you in an optimized environment for fat loss, check out the blog. Don’t forget to subscribe to our blog for weekly posts with everything you need to know about hormones and how they affect us!

See you next time!

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Lemon Garlic Butter Shrimp

July 19, 2021

Nothing says Summer like lighter fare. One of my favorite things to eat in the Summer is shrimp, and this Lemon Garlic Butter Shrimp is one of my go-tos because it’s so quick and easy.

Picture of lemon butter shrimp with rice

I LOVE lemon and when you add garlic to the mix, you get an awesome flavor combo.

Shrimp is a high protein, low fat/calorie food so it’s easy to add to any salad or accompaniment of vegetables for a night light meal.

Before we get started, let me tell you I have made this lemon garlic butter shrimp recipe for friends and family multiple times, and EVERYONE loves it. I hope you enjoy it as much as they did!

GArlic LEmon Butter shrimp and rice on a plate

What do I need to make Lemon Garlic Butter Shrimp?

Ingredients:

shrimp
butter
garlic cloves
chicken stock
red pepper flakes
lemon juice
parsley

Instructions:

Melt 2 tablespoon butter in a large skillet over medium-high heat. Add the garlic and cook until fragrant (about 1 minute).
Fry shrimp and add salt and pepper, to your taste. Cook 2 minutes on one side, while stirring occasionally. Flip and cook 2 minutes on the other side until JUST beginning to turn pink.
Add in the remaining butter, lemon juice and water. Cook, while stirring, until the butter melts and the shrimp have cooked through (do not over cook them). Take off heat. Taste test, and add more lemon juice, salt or pepper, if needed to suit your tastes.
Garnish with fresh chopped parsley and serve over rice or pasta.

Recipe

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4 from 1 vote

Garlic Lemon Butter Shrimp

Prep Time5

Cook Time10

Total Time15

Course: Appetizer, Main Course

Cuisine: American

Keyword: Appetizer, garlic lemon butter shrimp, Garlic shrimp

Servings:

Calories: 255kcal

Ingredients

⅓ cup butter divided
4 cloves garlic minced
1 pounds Shrimp peeled and deveined.
2 tablespoon lemon juice about half a lemon
parsley to garnish

Instructions

Melt 2 tablespoons of butter in a large skillet over medium-high heat.
Add the garlic and other spices and cook until fragrant
Fry shrimp and add salt and pepper to your taste.
Cook for about two minutes
Flip and cook for 2 minutes on the other side until the shrimp begin to turn pink.
Add in the rest of the lemon juice, water, and butter.
Stir and cook until the butter melts and the shrimp have cooked through.
Take off heat. Taste test, and add more salt and pepper or lemon juice if desired.
Garnish with fresh chopped parsley and serve with pasta, rice, or cauliflower rice.

Nutrition

lemon garlic butter shrimp on a plate with rice

How do I serve?

This savory treat can be served as an any way you wish! Serve it as an appetizer, or pair it with a crisp green vegetable and some rice to enjoy as a full meal.

If you’d like to enjoy it with wine, try a nice oaked chardonnay.

Storage tips:

You can store this in ziplock bags and freeze if you’re looking for longer term storage, or you can put it in any airtight storage container to keep in the fridge for a few days.

You might also like:

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

Tomato Bacon Avocado Toast

July 16, 2021

You know, sometimes you just need a break from the same old thing. That’s why I love this toast recipe! It has all of your favorite breakfast foods combined in one delicious quick and easy meal: Tomato, avocado and bacon.

Pieces of Bacon Avocado Toast on a white plate — Bacon Avocado Toast

The best part is that you can top it with whatever flavors call to you so there are no bad choices!

Wake up on the wrong side of the bed? Tomato bacon avocado toast is the perfect solution. It’s a great way to get your morning started with both healthy fats from the Tomatoes, protein from eggs or powder, fiber in the avocados and satisfying fat and flavor from the bacon.

What are some of the health benefits of Tomato?

A bowl of bacon, a bowl of tomato, a bowl of salt, and a half of an avocado on a table — Bacon Avocado Toast

Tomatoes are a great source of Lycopene, an antioxidant that reduces the risk of cancer and heart disease. Tomatoes also contain vitamins A, C, E, and K as well as potassium which is good for your bones.

What are some health benefits of avocado?

Avocados have been shown to reduce cholesterol levels due to their high fiber. Fiber helps reduce cholesterol by binding with bile acids, which are created from cholesterol, and removing them from the body. Avocados also contain vitamin E, good for the skin and they’re highly nutritious.

Where are avocados primarily grown?

Avocados are grown in tropical climates, mainly in Mexico and California. They require temperatures of at least 70 degrees Fahrenheit.

So here in New England we cannot grow them in our backyards

How to make Tomato bacon avocado toast:

Bowl of guacamole, toasted bread, and a bowl of tomatoes set on a table — this is also a captio

Ingredients:

4 slices of favorite whole grain artisan bread
2 tablespoon butter, melted
2 ripe avocados, halved and cut into chunks.
8 slices of cooked bacon, Chopped into chunks
1 package of cherry tomatoes, seeded and cut into quarters
2 tablespoon Lime Juice or 2 limes
Salt and pepper to taste

Instructions:

Preheat oven to 400 degrees (I used a countertop oven with a toast setting)
Brush the melted butter on all 4 slices of bread
Place on baking sheet and place in oven top shelf
“toast” until your level of darkness has been reached.

Assemble your toast:

Scoop about half of each avocado onto each piece of toast and spread evenly
Squeeze juice of ½ of a lime on heach piece
Sprinkle with about 2Tbsp of the chopped bacon (or about 2 slices)
Top with chopped tomatoes
Salt and pepper to taste

Bowl of Guacamole, bowl of tomatos, toasted bread on a table — Bacon Avocado Toast

Recipe

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Tomato Bacon Avocado Toast

It has all of your favorite breakfast foods combined in one delicious quick and easy meal: Tomato, avocado and bacon.

Prep Time10

Cook Time5

Total Time15

Course: Breakfast

Cuisine: Undefined

Keyword: breakfast, quick and easy, tomato baco avocado toast

Servings:

Calories: 300kcal

Ingredients

4 slices of favorite whole grain artisan bread
2 tablespoon butter melted
2 ripe avocados halved and cut into chunks.
8 slices bacon Cooked, chopped into chunks
1 package of cherry tomatoes seeded and cut into quarters
2 tablespoon Lime Juice or 2 limes
Salt and pepper to taste

Instructions

Preheat oven to 400 degrees (I used a countertop oven with a toast setting)
Brush the melted butter on all 4 slices of bread
Place on baking sheet and place in oven top shelf
“toast” until your level of darkness has been reached.

Assemble your toast

Scoop about half of each avocado onto each piece of toast and spread evenly
Squeeze juice of ½ of a lime on heach piece
Sprinkle with about 2Tbsp of the chopped bacon (or about 2 slices)
Top with chopped tomatoes
Salt and pepper to taste

Nutrition

Looking for some alternatives to top your toast? Try these:

-Smoked salmon and cream cheese

-Crumbled feta cheese

-A drizzle of olive oil and balsamic vinegar dressing.

-drizzle of maple syrup

-fried egg

Tomato Bacon Avocado Toast is awesome with a hot beverage. Grab your favorite breakfast beverage and take a bite!

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

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Sugar Snap Pea Salad

July 15, 2021

Sugar Snap Pea Salad is a crunchy way to enjoy these vibrant gems. It’s perfect as an appetizer or side dish with your next meal. And the best part? This recipe only takes 15 minutes to prepare!

Why is sugar snap pea salad perfect for summer?

Biting into a sugar snap pea is like biting into a crisp, juicy apple. They’re sweet and fresh with just the right balance of crunchy and chewy texture. This salad doesn’t require any cooking either and is versatile in that you can add whatever other veggies you wish!

A bit about Sugar Snap Peas:

-The sugar snap pea is a member of the legume family, which also includes soybeans and lentils.

-Sugar Snap peas are best eaten raw or just barely warmed in order to preserve their crispness. Cooked too long, they become limp and lose flavor.

-They’re available year-round at most markets but peak season runs from late Spring through early Fall.

-Sugar snaps can be stored in an airtight plastic bag for up to one week after being bought; wrap them loosely so that they will remain fresh longer!

What are the health benefits of sugar snap peas?

-The sugar snap pea is low in calories and high in fiber, which makes them a good vegetable to incorporate into your diet. Fiber helps regulate the body’s absorption of nutrients as well as reducing cholesterol levels.

-Sugar Snap peas are rich in iron. Iron carries oxygen to cells throughout the body – especially important for menstruating women or pregnant ladies!

What should you eat with this dish?

This light side dish can be eaten by itself but also pairs perfectly with grilled meats, stews, casseroles…anything really! And it will make any meal feel more satisfying because there’s protein and veggies all wrapped up together!

How do I make this delicious salad?

Here’s what you’ll need:

½ cup extra-virgin olive oil
¼ cup Chardonnay vinegar or other white wine vinegar
2 teaspoons grated lemon zest plus 2 tablespoons fresh lemon juice
2 teaspoons minced shallot
1 teaspoon honey
1 pound fresh sugar snap peas (about 7 cups)
3 cups shredded rotisserie chicken
1 cup high-quality whole-milk ricotta cheese (such as Galbani)
½ cup thinly sliced red onion, rinsed in cold water, and patted dry
1 cup packed fresh mint leaves
1 ¾ teaspoons kosher salt
½ teaspoon black pepper
½ cup toasted sliced almonds

Instructions:

To make the dressing

Whisk together oil, Chardonnay vinegar, lemon zest and juice, shallot, and honey in a large bowl.

To make the salad

Thinly slice snap peas lengthwise
Add snap peas, chicken, ricotta, and onion to the dressing..
Tear mint leaves directly into a bowl. Sprinkle with salt and pepper.
Stir salad until well combined.
Sprinkle with almonds and serve.

Recipe

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Prep Time15

Total Time15

Course: Salad, Side Dish

Cuisine: American

Keyword: sugar snap peas

Servings:

Calories: 549kcal

Ingredients

½ cup extra-virgin olive oil
¼ cup Chardonnay vinegar or other white wine vinegar
2 teaspoons grated lemon zest plus 2 tablespoons fresh lemon juice
2 teaspoons minced shallot
1 teaspoon honey
1 pound fresh sugar snap peas about 7 cups
3 cups shredded rotisserie chicken
1 cup high-quality whole-milk ricotta cheese such as Galbani
½ cup thinly sliced red onion rinsed in cold water, and patted dry
1 cup packed fresh mint leaves
1 ¾ teaspoons kosher salt
½ teaspoon black pepper
½ cup toasted sliced almonds

Instructions

Thinly slice snap peas lengthwise
Add snap peas, chicken, ricotta, and onion to the dressing..
Tear mint leaves directly into a bowl. Sprinkle with salt and pepper.
Stir salad until well combined.
Sprinkle with almonds and serve.

Nutrition

Frequently Asked Questions:

How should I store the leftovers for this salad?

Sugar snap pea salad will last for two to three days in the refrigerator and should be stored in an airtight container.

Are there any tips for taking this salad from good to great?

Yes, here are a few tricks you can do to take your sugar snap pea salad from good to great!

Add-ons: chopped fresh spinach leaves instead of the red onion; other seasonal vegetables like radishes or cucumbers.

Toppings: sprinkle with Parmesan cheese and serve with crusty bread for dipping in the dressing.

Mix-ins: toss this crunchy salad together with grilled chicken strips, roasted corn kernels, cilantro, scallions, and lime juice for an Asian spin on barbecue flavors. Add diced avocado for extra flavor and texture too!

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

What are hormones and how do they affect us?

July 14, 2021

When you think of hormones, what first springs to mind? PMS? A quick temper? Hormonal acne? Increased sexual drive? For a lot of people, you only really pay attention to your hormones when you feel like they’re out of whack.

Hormones often go out of whack during the menstrual cycle, pregnancy and puberty; but other internal and external environmental stressors can also cause hormone imbalances. So if you suspect your hormones might be to blame for your monthly breakout, this article is going to help you learn more about the role of hormones in the human body.

We talk alot about hormones here, because they’re SO important. If you want to explore other hormone-related topics, like how they affect your weight or your mood, subscribe to our blog to stay updated!

What are hormones?

Hormones are complex chemicals, responsible for a variety of functions and processes in the body that can alter your mood, caloric intake, the quality of your sleep, skin and fertility, amongst others. You can imagine them as your body’s messengers, that tells your cells and organs what to do, so that you can function as best as possible.

Where do hormones come from?

The endocrine system (ECS) is made up of a number of glands that are responsible for producing and secreting hormones.

What does the endocrine system (ECS) include?

The ECS includes the:

Pituitary
Hypothalamus
Pineal
Thyroid
Parathyroid
Adrenal glands
Pancreas
Ovaries or testicles (depending on your gender).

What is the role and function of the ECS?

The ECS is responsible for maintaining homeostasis – a state of stability among physiological processes, for optimal functioning. The way it does this is by secreting hormones.

The main function of the ECS is to regulate hormonal release to maintain balance in all of the above, so that you feel and function well. The hormone produced depends on the gland it is secreted from and the organ or tissue it is directed to.

For example, the pituitary gland is located in the brain and produces hormones like growth hormone and prolactin that affect growth and reproduction. When the pituitary gland secretes these hormones, a female’s breasts lactate and grow to feed her child.

For the average person, you don’t need to know all the hormones secreted by which gland and when, because there are more than 200 hormones in the ECS and understanding them all would be complex and unnecessary. For most people, it’s only advantageous to understand the hormones that have the biggest effect, and to understand what symptoms are reflective of an imbalance.

Some of the key hormones to be aware of

It’s difficult to make a definitive list of the ‘key’ hormones because it varies a lot between individuals, however these are some of the hormones that are helpful to understand.

Cortisol

Another well known hormone, cortisol is the stress hormone. This stress can be due to sensory overload, needing to meet a deadline, exercising too frequently, drinking too much coffee or not sleeping enough. Whatever is causing you stress, is causing a cortisol spike.

Cortisol stimulates fat and carbohydrate metabolism and storage, as an evolutionary adaptation to provide extra energy to handle the stressful event. However, this evolutionary adaptation has become maladaptive, because stress in the 21st century does not often require extra energy, so the extra energy is stored as fat.

Research shows that being able to maintain healthy levels of cortisol is integral to avoid weight gain, have a healthy insulin response, moderate food cravings, to have energy when you wake up and to perform well during exercise.

Triiodothyronine/thyroxine

Your thyroid gland releases these two major hormones that play an important role in regulating your metabolism, heart rate, energy levels, body temperature and contributes to bone and skin maintenance.

When your thyroid hormone levels are low, your metabolic rate decreases causing weight gain, a cold body temperature, constipation, muscle weakness and water retention, this is known as hypothyroidism. Hyperthyroidism on the other hand, does the opposite.

Serotonin

Serotonin is your happy hormone. It is integral in your mood, social behavior, appetite, sleep, memory, sexual drive and digestion. Depleted serotonin levels can be characterized by low sex drive, digestive issues and poor cognitive performance, whereas excess serotonin can cause depression or anxiety.

Insulin

Insulin plays an essential role in metabolic functioning and anabolism. When we consume carbohydrates, they release into our bloodstream, prompting an insulin release to signal to the cells to store excess energy. When an individual becomes insulin resistant, they often develop obesity and type 2 diabetes, two of the most common diseases in the US today.

Female hormones

Both men and women have testosterone (male sex hormone) and estrogen (female sex hormone), in varying quantities depending on the gender – men have higher testosterone and lower estrogen, and women, the opposite.

Estrogen

Estrogen is one of the sex hormones, alongside testosterone, and is one of the most well known hormones, partially due to its contribution to our sex drive and reproductive function.

Research shows that too much testosterone in women can cause acne, hair loss and polycystic ovarian syndrome (PCOS).

Low levels of sex hormones in both men and women, can weaken the immune system, increase fat storage, decrease sex drive, cause mood disturbances, interfere with sleep and even cause infertility.

Progesterone

Progesterone is another hormone that is involved in fertility and menstruation. It’s a steroid hormone that is secreted by an endocrine gland after ovulation during the luteal phase of the menstrual cycle.

Progestin is a synthetic version of the naturally occurring hormone and is common in contraceptive pills, combined with estrogen. The role of this hormone is to prepare the endometrium for potential pregnancy after ovulation, triggering the thickening of the uterus lining to fertilize an egg.

Low progesterone levels can cause abnormal bleeding, irregular periods, abdominal pain and miscarriages.

The dangers of hormone imbalance

As explored, when your hormones are over or under producing, it can cause issues. This can happen due to stress, genetics, medical conditions, diet, lifestyle, environment and a plethora of other variables.

Achieving hormonal balance

The treatment for hormone balancing depends on the individual in question, each individual may have different symptoms, genetic predispositions, triggers and lifestyle factors that may influence the type of treatment they need.

That being said, here are some of the best ways to naturally rebalance your hormones:

Consume a varied nutrient dense whole foods diet
Minimize your intake of refined carbohydrates, sugar, alcohol, coffee and inflammatory food
Engage in regular exercise at a moderate intensity with proper recovery
Decrease carbohydrate intake
Increase healthy fat consumption
Manage stress
Sleep seven to nine hours a night
Regulate your eating pattern
Practicing deep breathing

If you have concerns that you may have a hormonal imbalance, reach out to your medical provider to get a hormone test.

Our hormones define the way we look, the way we feel, and the way we show up in the world, so take care of your body to keep it balanced.

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Coconut Crusted Shrimp

July 13, 2021

These shrimp are a little different than your traditional breaded shrimp. The coconut crusted shrimp is made with almond flour and coconut, which makes it keto-friendly. It’s also sweetened with honey instead of sugar or corn syrup, so it’s healthier for you too!

If you love breaded seafood but don’t want the carbs that come along with it, this recipe is perfect for you. And if you need an appetizer idea for your next party, this would be great as well!

You know what’s better than shrimp? Coconut crusted shrimp.

I don’t know about you, but I’m always looking for new ways to cook up my favorite protein – shrimp! This recipe is perfect if you like to keep your carbs low. Plus, these babies come together in just 20 minutes so they’re perfect for weeknight dinners when you want something quick but delicious.

And did I mention that you can bake them instead of frying? That means more healthy fats from the almonds and less oil from frying them up in your skillet (which can sometimes lead to soggy crusts). So go ahead and indulge guilt-free tonight with these crispy coconut-crusted shrimp!

What on Earth do I Need to Make Coconut Crusted Shrimp?

Shrimp of course
honey
erythritol
lemons
almond flour
eggs
shredded coconut
pork rinds

How do I make Coconut Crusted shrimp?

First make the honey drizzle:

Making honey drizzle is easy and breezy, just look at these simple steps.

First combine the ingredients: Honey, sugar, lemon zest and juice (and if you like some extra black pepper), then bring to medium heat on the stove top until it reaches simmering point.
Stir constantly while cooking or else things will get sticky!
Next let that mixture cool off before pouring

Next make your coating and batters:

Mix together 2 cups of flour with salt and pepper in one bowl
Whisk together eggs and water and baking powder and remaining 1 cup of flour to create an egg batter in a second bowl
Stir pork rinds with shredded unsweetened coconut flakes in a third bowl until well combined.

To coat the shrimp:

Dredge shrimp in salted flour mixture and shake off the excess. (BOWL 1)
Dip it into egg batter, let the extra drip off (BOWL 2)
Dredge it through coconut mix to coat on both sides pressing lightly so that they adhere well. (BOWL 3)
Place them all onto a baking sheet lined with parchment paper spaced out evenly.
Freeze for about 30 mins to firm them up.

Now We’re Ready to Fry!

Pour enough oil in your pan to cover shrimp, about 3 inches. *Do not put shrimp in yet!
Bring oil to about 325 degrees on high heat
Carefully drop shrimp in and fry until golden brown, about 3-4 minutes.
Remove from oil and sit on a baking sheet lined with paper towels to absorb excess oil.
Let cool for about 2 minutes before drizzling with honey mixture.
Serve with mango-habanero aioli and enjoy!

Recipe

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Coconut Crusted Shrimp

Prep Time20

Cook Time5

Freezing30

Total Time55

Course: Appetizer

Cuisine: Undefined

Keyword: coconut crusted shrimp, Summer

Servings:

Calories: 568kcal

Ingredients

1 pound Shrimp peeled and deveined tail-on raw
3 Cups almond flour divided into 2 Cups and 1 Cup
½ cup honey
2 eggs lightly beaten
¼ cup erythritol
1 teaspoon lemon zest
2 tablespoon lemon juice
1 teaspoon black pepper
1 cup water
2 teaspoons baking powder
2 cups unsweetened shredded coconut
2 cups crushed pork rinds
Vegetable oil
Kosher Salt

Instructions

For the Honey Drizzle

First combine the ingredients: Honey, sugar, lemon zest and juice (and if you like some extra black pepper), then bring to medium heat on the stove top until it reaches simmering point.
Stir constantly while cooking or else things will get sticky!
Next let that mixture cool off before pouring

For the Shrimp Batter

Mix together 2 cups of flour with salt and pepper in one bowl
Whisk together eggs and water and baking powder and remaining 1 cup of flour to create an egg batter in a second bowl
Stir pork rinds with shredded unsweetened coconut flakes in a third bowl until well combined.

To Coat the Shrimp

Dredge shrimp in salted flour mixture and shake off the excess. (BOWL 1)
Dip it into egg batter, let the extra drip off (BOWL 2)
Dredge it through coconut mix to coat on both sides pressing lightly so that they adhere well. (BOWL 3)
Place them all onto a baking sheet lined with parchment paper spaced out evenly.
Freeze for about 30 mins to firm them up.

To Fry

Pour enough oil in your pan to cover shrimp, about 3 inches. *Do not put shrimp in yet!
Bring oil to about 325 degrees on high heat
Carefully drop shrimp in and fry until golden brown, about 3-4 minutes.
Remove from oil and sit on a baking sheet lined with paper towels to absorb excess oil.

To Serve

Let cool for about 2 minutes before drizzling with honey mixture.
Serve with mango-habanero aioli and enjoy!

Nutrition

Frequently Asked Questions:

Are shrimp good for you?

Short answer, yes. Here’s why:
Shrimp are low in saturated fat, and a good source of the omega-3 fatty acids EPA and DHA. They also contain niacin (vitamin B 3 ), vitamin B 6 , selenium, iodine, zinc, copper, manganese, choline (B 5 ) and biotin (B 7 ). Shrimp is an excellent source of protein with all eight essential amino acids: histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine Threonine and Tryptophan. Shrimp is also high in vitamins A & C.

How do you know when shrimp is cooked?

Shrimp is cooked when you can see they’re pink on the outside. The meat should look opaque and white in color starting from the innermost part of the shrimp towards the outer layer.

What are some other ways to serve shrimp?

Shrimp is commonly used in various cuisines. This may be due to the fact that it is flavorful on its own and given little preparation time; it’s versatile enough to be served as an appetizer, a side dish or even a main course!

How can you tell if shrimp are bad?

There are several ways to tell if shrimp have gone bad. The most common one is when they have a smell that resembles ammonia. Another sign of spoilage is a change in their color from normal shades of white or pink to blue-green or grayish green.

How long can you store shrimp?

If frozen: The maximum time limit is 26 months from the date of processing.
If thawed: About 5 days, if unopened; 3-4 days after coming out of the refrigerator. Refrigerate at 40 degrees F or lower immediately after purchase and use within 2 weeks of thawing.
Once defrosted: do not refreeze unless completely cooked first!

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

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Sweet Thai Chili Sauce (Keto)

July 13, 2021

Thai chili sauce is a sweet, sticky sauce used in many different Thai recipes and Asian cuisine. It’s great for dipping finger foods, chicken, fish, or even as a marinade.

Thai chili sauce is known as nam chim kai in Thailand, which means dipping sauce for chicken. It’s also popular in Western cuisine and European Chinese restaurants in an assortment of dishes.

Honestly, you can use thia chili sauce on or with anything you like!

What are Thai Chilis and where do they come from?

Thai chilies are fiery little peppers. They’re originally from India but they’ve traveled all over Asia and the world with thier spicy heat!

Fun Chili Facts:

– One teaspoon of thai pepper is spicier than a jalapeño, ghost pepper, or habanero chili. It’s so hot that it can’t be eaten raw because your mouth will feel like it’s on fire!

– Thai Chilis make up about 20% of global spice production due to their popularity in Asian cooking which means that there are more thai chilies grown in Thailand alone than any other country in the world.

– Thai chilies are hot! They’re rated at 100,000-350,000 scovilles on the Scoville heat scale.

– Thai Chilis are a great source of thiamine, vitamin C, and dietary fiber. It’s also been shown that thai chilies can help reduce inflammation which is especially helpful for people with arthritis or asthma.

– Thai chilies have a chemical called capsaicin. Capsaicin is what gives Thai chili peppers their heat and it’s also the key to their anti-inflammatory properties.

Now let’s make this Keto Thai Chili Sauce!

What you need:

sugar free orange marmalade
lime juice
fish sauce
minced habanero
red pepper flakes
sesame oil
chili oil
Salt to taste

What you do with it:

Take all ingredients and place in a small pot.
Over low heat, stir together until well integrated and aromatic.
Remove from heat and pour into a glass jar to cool.
That’s it!

The recipe can be made in about five minutes- the longest part is waiting for it to cool down enough so you don’t burn your mouth off when eating it!

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

Broccoli Fritters

July 12, 2021

Broccoli fritters make an amazing main or side dish whether you can’t get enough vegetables or can’t get them away from you fast enough. These crispy, savory, tender, warm fritters will totally transform the way you see broccoli.

Do you hate waste and hate unhealthy eating even more? Did you know that 133 billion pounds of food are wasted in the U.S. every year? Do you want to find delicious, exciting ways to cut down on your own food waste and eat healthy meals?

Brocolli fritters can be made with both the florets and stems of your broccoli. So next time you make a broccoli-based meal or side dish, save those stems and get two meals out of one with this easy broccoli fritter recipe.

Why You Should Eat Broccoli

You may be wondering, “Is broccoli even all that good for you?” Sure it was pushed on you as a kid, but what are the benefits?

Although raw broccoli is only 25 calories per cup, what it lacks in carbohydrates and calories it makes up for in nutrients.

Broccoli is full of Vitamin K for blood health and preventing blood clots. If you’re worried about your immune system, broccoli has you covered with 135% of your daily intake of Vitamin C.

Here are some of the other nutrients you can find in broccoli:

Folate
Chromium
Vitamins A, B6, B2, E
Phosphorus
Choline
Manganese
Copper
Potassium

All of these nutrients are linked to better circulation, memory, mood, and even metabolism.

Broccoli is also high in fiber which promotes good digestive health and water for healthy weight management. The fiber in broccoli creates a healthy gut which in turn helps your immune system and mood.

Broccoli even has antioxidant compounds that have been linked to countering UV radiation damage to the skin, macular degeneration, and cataracts.

There isn’t a system in your body that won’t benefit from eating more broccoli.

Why Hide Your Vegetables?

So you know why you should eat more broccoli, but why specifically fritters?

Not only are fritters super tasty, but they also conceal the number of vegetables you’re eating. When starting a new, healthier diet, it can be overwhelming to look down at a plate of vegetables that you need to finish. It’s even more overwhelming if you’ve got kids who are finicky eaters.

A crispy browned patty resembling hashbrowns is a much more delightful and enticing food to find on your plate. Even your kids will forget what they’re really eating.

What You Need

Now that you know why you should eat broccoli, let’s learn a recipe for it! With only six ingredients and an easy cooking method, you can whip up a healthy, delicious meal for you and your family in no time at all. Plus, you probably already have most of these low-carb ingredients in your home.

Ingredients

8 ounces chopped broccoli (stems and florets)
1 cup shredded cheddar cheese
2 large eggs, beaten
2 tablespoon oat fiber, almond flour, or powdered pork rinds
1 teaspoon Cajun seasoning
1 tablespoon avocado oil or your favorite cooking oil

Preparation

Once you’ve gathered your ingredients, you’ll need to get them in the right condition for cooking.

Take your broccoli stems and/or florets and chop them into small pieces. Half an inch by half an inch is a good size.

Steam your chunks lightly in the microwave or steamer, and lightly press them with a paper towel to remove any water.

In a small bowl, beat your two eggs until they are of one consistency.

bowl of broccoli mixed with eggs process shot

Method

Combine the flour of your choice with the cajun seasoning in a bowl. Stir or toss your steamed broccoli with the dry mixture until all the broccoli is thoroughly coated.

Add the beaten eggs and stir together.

Finally, add the shredded cheddar cheese and stir a final time.

Cook

Prepare a cast-iron skillet or non-stick pan over medium heat. Test that it’s hot by hovering your hand above the pan.

Add your avocado (or other) oil and swirl to coat the whole bottom of the pan. You may need less oil depending on the size and kind of pan you are using.

Divide the broccoli mixture into fourths. Carefully spoon each fourth into the pan and arrange it into a low mound or patty shape.

Don’t worry if some of the mixture falls out of the patty. Simply scrape it back onto the pile.

Cook on the first side for about two to three minutes or until the patty begins to melt and the bottom is crusty brown.

Flip and repeat on the other side. The fritters are done when they are slightly brown and crispy all over.

Serve

Broccoli fritters can be served on their own as a snack or with extras as a dinner.

For dinner, serve the fritters with a side of remoulade sauce, or top each fritter with a fried or poached egg.

Recipe

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Broccoli Fritters

Prep Time5

Cook Time10

Course: Appetizer, Main Course, Side Dish

Cuisine: American

Keyword: broccoli fritters, cheezy broccoli

Servings:

Calories: 217kcal

Ingredients

8 ounces chopped broccoli stems and florets
1 cup shredded cheddar cheese
2 large eggs beaten
2 tablespoon almond flour or powdered pork rinds
1 teaspoon Cajun seasoning
1 tablespoon avocado oil or your favorite cooking oil

Instructions

Take your broccoli stems and/or florets and chop them into small pieces.
Steam your chunks lightly in the microwave or steamer, and lightly press them with a paper towel to remove any water.
In a small bowl, beat your two eggs until they are of one consistency.
Combine the flour of your choice with the cajun seasoning in a bowl. Stir or toss your steamed broccoli with the dry mixture until all the broccoli is thoroughly coated.
Add the beaten eggs and stir together.
Finally, add the shredded cheddar cheese and stir a final time.
Add your avocado (or other) oil and swirl to coat the whole bottom of the pan. You may need less oil depending on the size and kind of pan you are using.
Divide the broccoli mixture into fourths if making 4 large fritters. Otherwise you will be working with about 1.5 Tbsps of the fritter mix at a time.
Cook on the first side for about two to three minutes or until the patty begins to melt and the bottom is crusty brown.
Flip and repeat on the other side. The fritters are done when they are slightly brown and crispy all over.

Nutrition

Variations of Broccoli Fritters

If you’re not worried about keeping this recipe low-carb, you can substitute the oat fiber or almond flour with regular flour.

This recipe will serve four full-size fritters, but if you plan on serving them as a snack you can make smaller ones. Measure the mixture into a quarter of cup servings when making your patties. At this size, this recipe will make about nine fritters.

If you don’t have broccoli, but have another vegetable, such as zucchini, you can substitute with that.

Storage

Broccoli Fritters are a great option if you like to freeze your food and prepare it later in the week. Place each fritter between a layer of parchment paper to prevent sticking, and pop them into a freezer-safe container. Warm them up on the stove or in the microwave.

Healthy Delicious Meals You Can Make

Broccoli fritters are easy to make, taste delicious, and provide your body with the nutrients it needs to function at its best. Your family may not even realize that they’re eating their vegetables!

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

The Freshest Watermelon Feta Salad

July 9, 2021

There is nothing like a hot summer day, chilling by the pool or relaxing on a friends’ deck, catching up, relaxing, laughing, and connecting. I love these days and honestly, they are so far and few between! If you want to make the most of these days and wow everyone at the next gathering then look no further, this watermelon recipe is a crowd-pleaser and a delight for the eyes.

This recipe encompasses the word f r e s h. Everything about it is meant to be enjoyed on the spot. Not only is it beautiful to present, it also has some unique and incredible health benefits. I remember the first time I tried it. I thought that watermelon was a solo dish until I tasted how well these ingredients go together. Are you on a keto or low-carb meal plan? You’ll be happy to know this dish meets most if not all of those requirements! Low-carb, keto, or paleo.

Ready to dive in? Let’s do it!

tablescape of watermelon feta salad, bbq chicken, mac n ceese

Why is this salad AMAZING?

Nowadays, when I’m going through the arduous task of trying to figure out what to eat, I think beyond just taste. Specifically, I’m looking for dishes that are good for the soul and for my hormone health. Because of my history with fitness, I know what it’s like to focus primarily on calories but when it comes to hormones, I’m more interested in nutrient density and hormonal support. Not only is this salad tasty, but it’s also packed with nutrients.

Watermelon is primarily made up of water and helps hydrate and it’s also high in lycopene. Lycopene is an antioxidant that has been known to help fight inflammation-causing free-radicals. In a way, it’s a great recovery dish. You can make this one and eat it right on the spot or store it away in the fridge for a couple of days. I’m not one for leftovers personally so I tend to make just enough for what’s needed but I know there are a lot of leftover lovers out there. You decide what works for you and your family!

If you have kids, they may not be too crazy about the feta, but you can set some watermelon cubes aside for them and make a fruit skewer instead.

What’s in this sweet and tangy Watermelon Feta Salad?

ingredients to make watermelon feta salad

Watermelon is packed with Vitamin C and A. The electrolytes potassium, and magnesium help us stay hydrated.
Feta is a good source of vitamin B12, protein and calcium. It also contains high levels of omega-three fatty acids.
Olive oil has amazing health benefits, aside from having healthy monounsaturated fats, it also has anti-inflammatory properties.
Mint and Lime bring out the flavor and nuance of this low-carb recipe together.

watermelon being cut and put into a bowl

How to make it:

You’re going to want to cut up the seedless watermelons into cube sizes just big enough for one bite. Have a kitchen towel handy to soak up all the juice!
Once the watermelon is cubed and placed into a large bowl, grab the feta cheese and crumble nicely. Set aside.
You can use a vinaigrette shaker or a bowl and a whisk for the dressing. Take the olive oil, limes, salt, and pepper and combine. Shake or whisk. Taste test to your liking.
Finally, tear the mint leaves up or if they’re on the small side, leave them whole. You decide baked on your flavor preferences.
Combine all ingredients and stir thoroughly in your large bowl. Easy right?

Recipe

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4 from 1 vote

Watermelon Feta Salad

Prep Time5

chill time4

Course: Appetizer, Salad, Side Dish

Cuisine: American

Keyword: summer salad, watermelon feta salad

Servings:

Calories: 376kcal

Ingredients

8 lb. whole seedless watermelon chilled (about 12 cups of cubed fruit)
¼ cup extra virgin olive oil
3 limes juiced
1 ½ teaspoon salt
¾ teaspoon black pepper
1 cup mint leaves chopped
1 ½ cups crumbled feta cheese sheep’s milk feta preferred

Instructions

Cut watermelon into 1 inch pieces and place in a large bowl.
Crumble feta cheese and add to large bowl
Tear mint leaves and add to large bowl with feta and watermelon
Toss with hands until well combined.

To make the vinairgrette:

Combine olive oil, lime juices, salt, and pepper and stir or shake till well combined.
Drizzle vinaigrette and stir thoroughly.
Chill for 4 hours before serving.

Nutrition

Want to make this a meal? Easy!

Pair this recipe alongside a protein-rich dish like BBQ Chicken! The way these two compliment each other makes it the quintessential “Summer meal.”

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Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

Frozen Strawberry Margarita

July 8, 2021

Summer is just around the corner and it’s time to get your summer party plans in order. One of the best summertime drinks for a summer party is a strawberry margarita! This frozen cocktail recipe will be sure to make your summer event unforgettable.

Spend an afternoon in the kitchen on a beautiful day with lots of fresh strawberries and you’re bound to be left with more than you can eat. That’s when the magic happens. A little bit of tequila goes a long way toward making this treat taste even better than your favorite summertime drink.

How do I make a Frozen Strawberry Margarita?

½ cup ice 1 cup frozen strawberries
1 ½ ounces tequila
1 ounce triple sec
1 ounce lime juice
Strawberry, for garnish

Instructions:

Place all ingredients in blender and blend until smooth.

Garnish with a fresh strawberry and lime wedge if desired. Serve immediately.

Note: This recipe can easily be multiplied for larger groups and blenders will vary from one household to the next.

Meet Jennifer

Welcome to my kitchen! Nothing to see here, just me fumbling around trying to make delicious meals while incorporating “all the things” to improve my health. Join me!

Learn more about me →

The truth about insulin

July 7, 2021

Let me start by prefacing that insulin has a bad rap. This is likely due to the fact that insulin resistance is connected to type II diabetes and obesity. The assumption then, made by many, is that insulin is bad. But in fact, insulin is an important hormone within our body.

What is insulin?

Insulin is a hormone made by the pancreas. When it is released from the pancreas into the bloodstream, it reaches different parts of the body, where it is responsible for controlling carbohydrates, allowing your body to use glucose for energy – the main energy source used by our cells.

How does insulin work?

When you eat a sandwich, the digestive enzymes and bile in your mouth and gastrointestinal tract break down the components of the sandwich. The bread is converted into glucose and absorbed into the bloodstream via the small intestine. If the bread is a white refined grain, it causes a sharp blood sugar spike – because the glucose doesn’t take long to be converted into glucose and your blood sugar levels increase.

When your blood glucose levels spike, it prompts an insulin response. The pancreas releases insulin, which signals to all the cells in your body to open up their gates and intake some of the glucose that is being transported in your bloodstream. When your blood glucose levels come back to baseline, glucose may be released from your cells to provide energy.

So why does insulin have a bad rap?

If you eat too much, particularly too much sugar and refined carbohydrates (as per the standard American diet!) you can become resistant to the effects of insulin. So what this looks like is this: when you eat a sandwich, your blood glucose level increases and insulin is released, but your cells aren’t listening to its signal. They aren’t uptaking glucose and so your blood glucose level stays high. Your pancreas has to produce more insulin to have the standard effect, to get your cells to listen!

Over time, insulin resistance leads to weight gain, obesity and type II diabetes, both increasing your mortality risk and impacting your quality of life. That’s why insulin has a bad rap.

But it’s not all bad.

What else does insulin do?

Insulin is an anabolic (storage) hormone that also promotes the protein synthesis of skeletal muscle and fat tissue through the tyrosine kinase receptor pathway. This increases muscle amino acid availability and supports muscle growth, which is appealing for those trying to build muscle.

It can also increase stamina and endurance as it encourages the loading of glycogen in muscle cells, so that during exercise, the muscles have access to a plentiful supply of energy.

Plus, insulin has been shown in research to modulate brain concentrations of several neurotransmitters and other cognitive functions like memory. When insulin functions properly, it is neuroprotective, meaning it can help prevent neurological diseases like Alzheimer’s.

So it’s safe to say insulin has a bad rap, but it’s just another hormone in the body that is absolutely critical for normal functioning. If your insulin hormone is out of whack, you’ll be gaining weight and experiencing energy dips, so always get your insulin sensitivity checked if you think this may be the case.

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