Protien​ Oatmeal Bites

Protien​ Oatmeal Bites

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 Protein Oatmeal Bites
A healthy and delicious alternative to the traditional muffin. These tasty little bites are a great hearty breakfast or snack.
Servings
Pieces
Ingredients
  • 3 Eggs
  • 1 Cup Unsweetened coconut milk
  • 1/2 Cup Plain Greek or Coconut Yogurt
  • 1 Teaspoon Vanilla Extract
  • 6 Drops Better than Stevia French Vanilla optional or substitute with sweetener of choice
  • 3 Cups Rolled Oats
  • 1/2 Cups Unsweetened Grated Coconut
  • 1/4 Cup Granulated Swerve
  • 1 Teaspoon Baking Soda
  • 1 Teaspoon Ground Cinnamon
  • 1/4 Teaspoon Salt
  • 1 1/2 Cups Blueberries
Servings
Pieces
Ingredients
  • 3 Eggs
  • 1 Cup Unsweetened coconut milk
  • 1/2 Cup Plain Greek or Coconut Yogurt
  • 1 Teaspoon Vanilla Extract
  • 6 Drops Better than Stevia French Vanilla optional or substitute with sweetener of choice
  • 3 Cups Rolled Oats
  • 1/2 Cups Unsweetened Grated Coconut
  • 1/4 Cup Granulated Swerve
  • 1 Teaspoon Baking Soda
  • 1 Teaspoon Ground Cinnamon
  • 1/4 Teaspoon Salt
  • 1 1/2 Cups Blueberries
Instructions
  1. Preheat oven to 350 degrees F Combine all the wet ingredients together then add all the dry ingredients and mix thoroughly then gently fold in the blueberries. Grease standard size muffin tins with coconut oil or coconut spay fill tins with batter. Cook for 30 min until beginning to turn golden brown. Serve warm or let cool and store in a sealed bag. Eat within 1 day or freeze for future grab and go breakfast enjoyment. To reheat frozen bites, simply pop in the microwave for 1 to 2 minutes.
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Chicken Taco Soup

Chicken Taco Soup

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 Chicken Taco Soup
Completely PCOS friendly but you would never guess it! This delicious soup is quick and easy and satisfies every crowd regardless of dietary preference
Servings
people
Ingredients
For Taco Soup
  • 1 Tablespoon olive oil for stove top version
  • 1 Onion diced
  • 1 Clove garlic minced
  • 2 Bell Peppers diced
  • 4 oz Canned Diced Green Chillies
  • 15 oz Canned Diced Tomatoes
  • 6 Cups Chicken Stock
  • 2 Chicken Breasts trimmed and cleaned
  • Salt and pepper to taste
  • 1 Teaspoon Ground Cumin
  • 1/2 Teaspoon Ground Chili Powder
  • 1 Teaspoon Dried Ground Oregano
Optional Topping to Serve
  • Grated cheese
  • Chopped Cilantro
  • Black Olives Sliced
  • Avocado slices or chunks
  • Gluten free corn chips (not low carb)
  • 15 Ounces Canned Black Beans Optional
  • 1 1/2 Cups Frozen Corn Optional
Servings
people
Ingredients
For Taco Soup
  • 1 Tablespoon olive oil for stove top version
  • 1 Onion diced
  • 1 Clove garlic minced
  • 2 Bell Peppers diced
  • 4 oz Canned Diced Green Chillies
  • 15 oz Canned Diced Tomatoes
  • 6 Cups Chicken Stock
  • 2 Chicken Breasts trimmed and cleaned
  • Salt and pepper to taste
  • 1 Teaspoon Ground Cumin
  • 1/2 Teaspoon Ground Chili Powder
  • 1 Teaspoon Dried Ground Oregano
Optional Topping to Serve
  • Grated cheese
  • Chopped Cilantro
  • Black Olives Sliced
  • Avocado slices or chunks
  • Gluten free corn chips (not low carb)
  • 15 Ounces Canned Black Beans Optional
  • 1 1/2 Cups Frozen Corn Optional
Instructions
  1. Stovetop In large stock pot heat oil and sauté onion until softened before adding garlic, diced pepper, green chilies, salt, pepper, cumin, chili powder, and oregano. Once peppers are softened but not fully cooked add chicken stock and chicken breasts and bring to a boil. Once boiling reduce the heat to a simmer and cook for an additional 8-15 minutes until chicken is done and shreds easily. Crock-pot Put all the soup ingredients in the crock-pot including seasonings but not toppings cook on high for 3 hours or on low for 6 hours. Insta-pot Put all the soup ingredients in the instant-pot including seasonings but not toppings cook on high pressure for 12 minutes. Shred chicken before serving with any or all the above-listed toppings
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Chocolate Covered Strawberries ~ A PCOS Friendly Treat

Chocolate Covered Strawberries ~ A PCOS Friendly Treat

These little treasures are an amazing treat when you need something sweet to look forward to! 

 

Eating healthy doesn’t have to be boring but that doesn’t mean that a little indulgence isn’t appreciated. the best part of this little indulgence is you don’t even have to feel guilty! 

 

~ Enjoy! 

 

 

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 Chocolate Covered Strawberries ~ A PCOS Friendly Treat
No one will even guess they are healthy!
Servings
strawberries
Ingredients
  • 10 Ripe “good” strawberries washed and completely dried
  • 1 Cup Lilly’s chocolate chips melted
Servings
strawberries
Ingredients
  • 10 Ripe “good” strawberries washed and completely dried
  • 1 Cup Lilly’s chocolate chips melted
Instructions
  1. You’ll want to wash your strawberries, pat dry and then set on a towel to dry completely while you melt the chocolate. There are few ways you can melt the chocolate chips, my favorite is a mini Crockpot just keep an eye on it because you can still overcook and burn the chocolate. The other option is a double boiler on the stove. This method involves heating water on the stove and placing a glass dish on to of the water pot. Place the chocolate chips in the glass dish and they will melt from the heat/steam from the hot water beneath.
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Vanilla MCT Chia Seed Pudding

Vanilla MCT Chia Seed Pudding

Chia Pudding is an easy to make breakfast, snack or sweet treat that has endless possibilities. 

This version is very simple and a great way to get started with chia! 

My 1 and 3 year old daughters love eating this chia pudding just as much as they love helping me make it! 

With a texture similar to tapioca it is a delightful way to start the morning and yields amazing energy that is sure to keep you going long past your coffee buzz. 

 

Is chia pudding healthy or not? This really depends on how it is prepared. In this recipe there is no sugar or sweetener other than stevia in the MCT powder mix. A few berries add only a slight amount of sugar and lots of antioxidant and vitamin rich nutrients along with delisous flavor!  However, if you add honey, maple syrup or other types of sugars and sweeteners this once healthy option can become basically a dessert. 

Chia pudding is one of the simplest recipes to make which is awesome when trying to stay healthy with an already full schedule 

Chia Seeds Benefits

Chia seeds are one of the highest plant sources of omega 3 fatty acids. 

they are also high in fiber, rich in antioxidants and contain significant doses of phosphorus,  magnesium, and calcium. 

 

 

 

Chia Seeds FAQ: 

1.) Do chia seeds boost weight loss

There isn’t a magic pill or food to lose weight. However, there are food that promote energy and satiety and nutrients to further boost a well designed weight loss plan. 

2.) Are chia seeds keto friendly?

Chia seeds alone are keto friendly what else is added in a recipe may or may not be. 

3.) Benefits and drawbacks for chia seeds. 

The benefits listed at the right are amazing, however, just like with anything you can go overboard. chia has lots of fiber which can lead to stomach upset if you do not normally consume a lot of fiber. So if necessary start slow.

 

KETO//KREME is a MCT powder that is lightly sweetened with stevia and easily adds wonderful creaminess as well as some great health benefits! ~MCT boots energy and improves mental clarity. 

~AC-11 has anti-again properties by protecting and repairing DNA 

~ Contains collagen types I, II, V, X

ORDER KETO/KREME HERE

If you choose not to order keto//kreme you will want to add a little flavoring to your chia pudding. I recommend stevia or erythritol as they do not affect your blood sugar. you can also add a small amount of vanilla extract. 

*these substitutions don’t blend as well as the original recipe with keto//kreme if you would like to try a single pack contact me at [email protected]

Berries are rich in vitamins and antioxidants, they are also full of flavor and are a delicious addition to chia pudding. 

Berries do contain sugar so if blood sugar balancing is your goal don’t over indulge. However, berries are not as high in sugar is most fruits and they are exceptionally high in vitamins and antioxidants so they are definitely good for you in appropriate quantities. 

 

Print Recipe
 Vanilla MCT Chia Pudding
Amazing energy and nutrition! This breakfast is quick and easy on even the busiest mornings.
Prep Time 10 minutes
Servings
Servings
Ingredients
  • 4 Cups Unsweetened coconut milk
  • 1 Package MCT powder
  • 1/2 Cup Chia seeds divided into 4 (1/8 per container)
  • 1 Cup Berries for topping
Prep Time 10 minutes
Servings
Servings
Ingredients
  • 4 Cups Unsweetened coconut milk
  • 1 Package MCT powder
  • 1/2 Cup Chia seeds divided into 4 (1/8 per container)
  • 1 Cup Berries for topping
Instructions
  1. Directions Wisk MCT powder into coconut milk add chia seeds to individual containers pour milk and MCT Powder mixture into container, place lid securely on the container and shake until chia seeds are evenly distributed Leave at room temperature for at least 1 hr shaking occasionally to keep seeds from settling Refrigerate for up to 3 days
  2. add toppings before enjoying
Recipe Notes

Additional toppings: 

Besides berries, I like to add some shredding unsweetened coconut and chopped nuts. 

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Asian Peanut Chicken Salad

Asian Peanut Chicken Salad

The flavors in this salad satisfy the sweet, salty and savory leaving you completely satisfied and not craving unhealthy afternoon snack. 

 

This salad although it looks and tastes like a lot of work, it is, in fact, one of the easiest lunches to through together the night before so you don’t find yourself running to the nearest drive-through window. 

Print Recipe
 Asian Peanut Chicken Salad
Delicious low carb asian flavored salad that can be enjoyed for lunch on the go.
Course Lunch
Cuisine Asian
Prep Time 15 Minutes
Servings
Servings
Ingredients
For the Salad
  • Shredded Cabbage
  • Shredded Romaine Lettuce
  • Cilantro leaves
  • Chopped cucumber or roughly grated cucumber
  • Roughly grated carrots optional if you can allow higher carb count
Toppings
  • Mandarin Oranges Dole no sugar added, monk fruit and/or stevia
  • Toasted almonds
  • Avocado
  • Green onions diced
For the Dressing
  • olive oil
  • Apple cider vinegar
  • Creamy no sugar added peanut butter
  • Coconut aminos
  • Ginger fresh grated or paste
  • Sriracha sauce omit for less spice
  • Salt
Course Lunch
Cuisine Asian
Prep Time 15 Minutes
Servings
Servings
Ingredients
For the Salad
  • Shredded Cabbage
  • Shredded Romaine Lettuce
  • Cilantro leaves
  • Chopped cucumber or roughly grated cucumber
  • Roughly grated carrots optional if you can allow higher carb count
Toppings
  • Mandarin Oranges Dole no sugar added, monk fruit and/or stevia
  • Toasted almonds
  • Avocado
  • Green onions diced
For the Dressing
  • olive oil
  • Apple cider vinegar
  • Creamy no sugar added peanut butter
  • Coconut aminos
  • Ginger fresh grated or paste
  • Sriracha sauce omit for less spice
  • Salt
Instructions
For Salad
  1. Toss all salad ingredients together. If you are packing for lunches place them in individual salad containers of choice.
For Toppings
  1. Arrange on top of salad. If you are packing for lunches place toppings of choice in individual containers
For Salad Dressing
  1. Place dressing ingredients in a jar with a tight lid. Shake until well incorporated and creamy.
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