NOATMEAL - Keto - low carb

 NOATMEAL

Sustaining, full of protein, and yummy!

Ingredients: 

• Cashew Milk
• Fruit (I used peaches and banana)
• Chia Seeds
• Flax Seeds
• Hemp Seeds
• Cashew Butter 
• Cinnamon 
• Vanilla Extract
• Honey
• Protein Powder (optional)

Start:

1. Chop of Fruit and place in a mug
2. Put one scoop of every ingredient into mixture
3. Pour milk over concoction. 
4. Add a pinch of cinnamon, vanilla extract, and honey
5. Microwave for 1-2 minutes, check on thickness
6. Enjoy warm!

Green Smoothie

 Green Smoothie

Ingredients

• Apple or Pear
• Grapes or Pineapple (optional)
• Spinach or Kale
• Cucumber
• Celery
• Cauliflower
• Ginger
• Cashews, Walnuts, Almonds (or any nut)
• Chia and Flax seeds
• Oats
• Honey
• Coconut water (optional)

Lets get chopping and blending

Start

1. I like to use the whole fruit and add in a handful of grapes of pineapple
2. Place a handful of greens (spinach or kale)
3. Cut 1/3 cucumber, 1 celery stalk, a cauliflower chunk
4. Peel off the ginger skin and put a tiny piece (ginger is powerful!)
5. Add a scoop of nuts, seeds, and oats
6. Skirt in a tablespoon of honey
7. Pour in coconut water or regular water to almost cover the ingredients and blend until smooth

Smoked Pork Tacos

 Smoked Pork Tacos

My husband smoked a pork butt/shoulder

I made cole slaw 

Ingredients :

• Smoked Pork 
• Tortillas
• Cole Slaw - I make mine with apple cider vinegar 
• Lime
• Mango or Peach
• Mayonaise
• Avocado
• Pepperoncinis
• Cilantro
• Salt & Pepper 

Start: 

1. Smoke the pork - you can use carnitas as well 
2. Make the cole slaw - I like olive oil and a little mayonnaise with apple cider vinegar, salt & pepper
3. Everyone knows how to make tacos, a little bit of everything! 
4. Eat! 

Squash Caserole

 I used yellow squash for the casserole

Can also use Zucchini !

Ingredients: 

• Squash! (a bunch)
• Onion and Garlic 
• Sour Cream (a large scoop or two)
• Half & Half (small pour)
• Bread Crumbs (cover the top)
• American Cheddar (a small handful)
• Parmesan (sprinkle)
• Bacon (3-4 pieces)
• Butter / Ghee (tablespoon)
• Olive Oil
• Honey(drizzle)

Start:

1. Sauté onions and garlic
2. Chop os squash into small pieces, or shave
3. Mix squash in casserole pan with all but the bacon and bread crumbs
4. Top off casserole with bread crumbs
5. Roast in oven for 45 -55 minutes on 350 degrees
6. Pan fry bacon until cripsy
7. Once casserole is soft and golden brown, take out of oven and crumble bacon for topping

Baba Ganoush

 Baba Ganoush

Ingredients :

• Eggplants 
• Yogurt
• Cashew Nut Butter
• Sesame Oil
• Olive Oil
• Garlic
• Lemon
• Paprika
• Salt & Pepper

Start:

1. Roast eggplants and garlic in oven until soft
2. Scoop out the eggplant meat and discard of the skin
3. Put everything in the blander and pulse on low until all mixed together, not perfectly smooth

Cream of Zucchini Soup

 Cream of Zucchini Soup -

So good and so easy~! Vegan & Gluten Free options

Ingredients: 

• Zucchini - I used 3 very large ones
• 1/4 Head of Cauliflower  
• 1/2 Onion
• Couple Cloves of Garlic
• Chicken broth (32 oz)
• Half & Half (or coconut milk)
• Italian Seasonings
• Salt & Pepper
• Flour for thickening (or corn starch)
• Parmesan (optional)
• Olive Oil
• Blender

Start:

1. Sauté the chopped up onions and garlic in olive oil
2. Use a bit of the chicken broth at room temperature to mix and make a paste with a couple scoops of flour
3. Pour in chicken broth 
4. Add chopped up Zucchini and Cauliflower
5. Season soup
6. Cook until softened
7. Put all of the soup contents into a blender and blend until smooth 
8. Put back in pot and add some half & half, only need to pour a little 
9. Serve hot and sprinkle parmesan cheese in bowl 

Easy Split Pea Soup - Instant Pot

Easy Split Pea Soup - Instant Pot
optional vegan

Ingredients -

• 1 lb of dried Split Peas
• 1 Carton Chicken Broth 
• Handfull of Carrots
• Handfull of Celery
• Panchetta (4 oz) 
• 1/2 Onion
• Couple cloves of Garlic
• Italian Seasoning
• Bay Leaf
• Salt & Pepper

Start - 

1. Chop veggies
2. Pour everything into the Instant Pot 
3. Cook on Soup mode High Pressure for 15 minutes, make sure valve is on sealing NOT venting
4. That's it! 
5. Enjoy Hot !!! 

Cream of Asparagus Soup

Cream of Asparagus Soup

*option to make it dairy free, gluten free, or vegan

Ingredients:

• 2 Bunches of Asparagus 
• 1 Carton of Chicken Broth 
• 1/2 Onion
• A Couple Garlic Cloves
• A Couple Tablespoons of Flour
• Small Pour of Half & Half
• Parmesan Cheese
• Lemon
• Butter
• Olive Oil
• A Pinch of Oregano
• A Pinch of Parsley 
• Salt & Pepper

Start: 

1. Saute garlic and onions in butter and olive oil until transparent 
2. Put in chopped up asparagus
3. Season soup and squeeze lemon
4. Pour in chicken broth 
5. Make a light paste with flour and chicken broth on the side, stir until smooth
6. Cook on medium until asparagus is a bit soft
7. Pour in the current soup mixture and the flour paste into a blender and blend until smooth
8. Pour back in pot and simmer with a little bit of half & half 
9. Serve warm with a topping of parmesan cheese and ENJOY!

Dietary Substitutions: 

• Coconut milk can be replaced for half & half (dairy free)
• Corn starch instead of flour (gluten free)
• Vegetable broth instead of chicken broth (vegan)

Black Bean Soup Instant Pot

InstantPot Black Bean Soup

With a Mexican twist

Ingredients :

• 1/2 bag Black Beans ( I used dry beans, soak first )
• 1 Carton Chicken Broth
• 3 Stalks Celery
• Handful of Baby Carrots
• 1/2 Onion
• Couple Cloves of Garlic
• Handful of Cilantro
• Avocado for topping
• Mozzarella Cheese for topping 
• Pancetta 
• Bay Leaf
• Cumin
• Lime 
• Olive Oil
• Salt & Pepper

Start:

1. Soak black beans over night in water 
2. Chop up veggies and dump in Instant Pot 
3. Pour in a bit of the seasonings and drizzle olive oil 
4. Pan fry the pancetta 
5. Turn Instant Pot in high on Soup mode for 11 minutes
6. Serve hot! Top with pancetta, mozzarella cheese, and avocado slices

Cream of Mushroom Soup

Cream of mushroom soup
Cream is optional

Ingredients:

• A pound of Mushrooms
• 1 carton Chicken Broth
• 1/2 Onion 
• Couple Garlic Cloves
• 1/3 Cauliflower
• Couple tablespoons of Flour 
• Half & Half (optional)
• Couple once’s of dry White Wine
• Couple tablespoons of Butter
• Couple tablespoons of Olive Oil
• Rosemary
• Thyme
• Parsley  
• Salt & Pepper

Start:

1. Chop all veggies and boil in chicken broth for 10-15 min
2. Pour everything in blender and blend until smooth
3. Put back on stove, simmer on low for 20 more minutes 

Broccoli Cheese Soup !

Broccoli Cheese Soup !

Ingredients:

• Couple bunches of Broccoli  
• 2 cartons of Chicken Broth
• Couple tablespoons of Butter
• 1/2 Onion
• Couple cloves of Garlic
• Flour (white potato option for gluten / grain free )
• Salt and Pepper
• Mozzarella Cheese
• Parmesan Cheese (for topping)
• Olive oil for drizzle 

Start:

1. Cut up onion, garlic, and broccoli 
2. Bring chicken broth to a boil
3. Place all veggies into broth and cook for 15 minutes
4. While it is all cooking, scoop a couple tablespoons of flour and mix together with cold broth or water until it makes a loose paste 
5. Place all veggies, broth, and flour paste into a blender and turn on high for 30 seconds or so
6. Pour back into large pot and cook for 5 more minutes
7. Melt in the couple tablespoons of butter
8. Sprinkle in a 1/2 cup or more of mozzarella cheese, it should melt quickly 
9. Serve hot, drizzle with olive oil and add a pinch of Parmesan cheese to top off

Chicken Vegetable Soup - Instant Pot:

Instant Pot
Chicken Vegetable Soup

Ingredients:

• Vegetable Broth
• Fresh or Frozen Chicken Breasts
• Garlic
• Onion
• Celery
• Carrot
• Zucchini 
• Cauliflower
• Italian seasonings 
• Salt & Pepper

Start :

1. Chop up veggies and put everything in instant pot
2. Close top and turn knob to sealing 
3. Press soup / broth on high pressure for 13 minutes
4. Very good served hot - topped with cheese and avocado slices

Bison one dish dinner

Tasty and creative one dish dinner - Bison
Gluten free and dairy free

Ingredients

• Ground Bison
• Bacon
• Quinoa
• Celery
• Carrot
• Garlic
• Onion
• White wine
• Olive oil
• Cumin
• Honey
• Salt and pepper

Start

1. Chop up veggies
2. Sautee onion, garlic, celery, carrot in olive oil salt and pepper
3. Add a dash of white wine 
4. Cook quinoa on the side 
5. When veggies are cooked, put to side and keep warm
6. Cook bacon
7. Crumble cooked bacon into bowl with veggies
8. Cook ground Bison
9. Add more salt and pepper, honey and cumin
10. Mix all cooked food together
11. Add as much quinoa as you would like, I like my plate to be heavy on the meat ;) 
12. Suggestion: serve with sautéed zucchini! 
13. Serve! Yum! So healthy! 

Deviled Eggs - Whole 30

Deviled Eggs - Whole 30

Ingredients:

• Boiled eggs 
• Apple cider vinegar
• Brown mustard - no sugar 
• Mayonnaise- made with avocado oil
• Salt & Pepper
• Cayenne Pepper 
• Parsley 

Start:

1. Boils eggs
2. Dig it cooked tone and place in small bowl
3. Mix in all the rest
4. Stir
5. Replace in egg white
6. Garnish with parsley
7. Eat! Yum! 

Instant Pot - Split Pea Soup

Split Pea Soup in the Instant Pot

Ingredients

• Split peas - 1/2 pound
• Carrots - couple
• Garlic - some cloves 
• Onion - half
• Chicken broth - one large carton
• Salt & Pepper
• Oregano
• Cumin
• Cloves 

Start

1. Soak peas overnight
2. Chop up veggies
3. Put ingredients in the Instant Pot
4. Lock top / seal 
5. Press soup botton 
6. Wait 15 minutes !! 

That’s it! And it is soooo goooood!!!

Egg Casserole - Italian zing

Italian Egg Casserole

Candida Diet - Whole 30 - Keto Diet safe!

Ingredients:

• Eggs
• Pork breakfast sausage
• Cauliflower rice
• Cooked quinoa
• Tomato
• Onion
• Garlic
• Italian seasonings
• Lemon
• Apple cider vinegar
• Parmesan (optional)
• Salt & Pepper

Start:

1. Cook sausage prior to cooking egg casserole - chop up in small bites
2. Sauté garlic and onion in olive oil
3. Sauté cauliflower rice, that’s when I put in all the seasonings 
4. Set bottom of glass with a small layer of cooked quinoa
5. Whisk eggs and pour and stir everything in a glass platter (Pyrex) to cook in oven
6. Squeeze some lemon, pour a spoonful of apple cider vinegar, and sprinkle some Parmesan 
7. Cook on 350 degrees for 30 minutes or so, until egg casserole is solid

Yum!! Full of protein! And no bad additives ;) 

Pumpkin Spice Latte - Pepita Butter

Did you know hat pumpkin seeds are called pepitas?! Well, the kind I use are ;)

Pumpkin Spice Latte - Pepita Butter

Candida Diet inspired - While 30 and Keto diet safe!

Ingredient:

• Pepita Pumpkin Seeds
• Water
• Salt
• Cinnamon 
• Nutmeg 
• Vanilla

Start:

1. Soak the seeds overnight in water in the refrigerator 
2. Drain water and add new water in Vitamix with seeds
3. Sprinkle in you favorite seasonings ( mine are listed above) 
4. And blend until a creamy thick substance forms 
5. I add a spoonful or two to coffee and  Wala - we have a pumpkin spice latte!!!

Candida Cleanse Smoothie

Candida Cleanse Smoothie
KETO AND WHOLE 30

Ingredients:

• Homemade cashew mylk (http://mycookingisamazing.blogspot.com/2018/05/walnut-mylk-nut-milk.html?m=1)
• Walnuts
• Strawberries
• Spinach
• Avocado
• Chia seeds
• Flax seeds
• Hemp seeds
• Cocoa powder
• Coconut oil 
• Cinnamon 
• Salt
• Stevia

Start:

1. Throw everything in Vitamix and start - boom! #Lunch

Grain Free Cracker - Candida diet inspired

Grain Free Crackers
Candida diet inspired, Keto and Whole 30 safe

Ingredients:

• Almond flour
• Coconut flour
• Egg
• Rosemary 
• Garlic
• Salt & Pepper

Start:

1. Mostly almond flour and a bit of coconut flour
2. Crack egg
3. Mix and maybe add a couple drops of water 
4. Flatten on a baking sheet
5. Sprinkle in your favorite seasonings, I like rosemary in my crackers
6. Bake on 350 degrees for 20 minutes check color and texture, add more time until edges are golden brown. 

Grain Free Seed Cracker

Grain Free Cracker made out of seeds ! 

Candida diet inspired - Keto and Whole 30 diet approved 

A good protein boost

Ingredients: 

• Seeds
• Lots of chia seeds 
• Pumpkin seeds
• Flax seeds
• Crushed up nuts (pecans or walnuts are good)
• Salt and pepper 
• Garlic and onion powder
• Water

Start: 

1. In a bowl, combine all seeds 
2. A lot, I mean a lot of chia seeds
3. A couple scoops of the other seeds and crushed nuts 
4. You can add or subtract most ingredients, keep chia seeds! They hold the cracker together
5. Add water slowly, stir and make a paste like substance
6. Flatten on baking sheet and bake for 25 minutes on 350 degrees 
7. Then flip and bake for another 20 minutes on 350 degrees 
8. Should be pretty solid at end, then break into crackers
9. Store in fridge