Keto Vanilla Chia Pudding

This is seriously my fave afternoon snack - ever!  It curbs my sweet tooth and is so satisfying!! 

Vanilla Chia Pudding 

Ingredients
1/2 cup heavy whipping cream
1 cup coconut milk
2 tsp vanilla extract
1 tsp swerve sweetener (add more if you like sweeter)
1/8 tsp salt
1/3 cup chia seeds

Directions
1) Combine all ingredients in a bowl and mix well
2) Let stand for a few minutes and then mix again. 
3) Cover and place in the fridge for a few hours or overnight. 
4) Mix one more time before serving, Enjoy! 

Makes 4 servings.

Keto Bacon Cheeseburger Casserole

KETO BACON CHEESEBURGER CASSEROLE

INGREDIENTS
1 lb ground beef
1 large clove of garlic, diced
1/2 tsp onion powder
1/2 lb bacon, cooked and diced

1/4 cup diced dill pickles
3 eggs
1 6 oz can tomato paste
1/2 cup heavy whipping cream
1/4 tsp salt
1/4 tsp ground pepper
3/4 cup shredded cheddar cheese

DIRECTIONS

1) Pre-heat oven to 350 degrees

2) Brown ground beef with garlic and onion powder.
3) Drain excess grease then spread beef on bottom of 9x13-inch casserole pan.
4) Stir bacon pieces & pickles into cooked beef.
5) In medium bowl, whisk together eggs, tomato paste, heavy cream, salt, and pepper until well combined.
6) Stir 1/2 cup grated cheese into egg mixture.
7) Pour egg mixture over beef and bacon.
8) Top with remaining grated cheese.
9) Bake for 30-35 minutes or until golden brown on top. ENJOY! 

Fudge Fat Bombs

Fudge Fat Bombs

INGREDIENTS
- 1 cup Almond Butter
- 1 cup Coconut Oil
- 1/2 cup Unsweetened Cocoa Powder
- 1/3 cup Coconut Flour
- 1 1/2 tbsp Monk Fruit Sweetener
- Pinch of pink himalayan salt

DIRECTIONS
1) In a medium saucepan over medium heat mix the almond butter and coconut oil until melted and smooth. 
2) Add in the rest of the ingredients and mix well
3) Pour into silicone molds and freeze for 1-2 hours until solid.
4) Once solid, remove from mold and store in a ziplock bag in the freezer - ENJOY! 

Keto Bacon Garlic Parmesan Brussel Sprouts

Keto Bacon Garlic Parmesan Brussel Sprouts

INGREDIENTS
- 3 cups brussel sprouts, halved
- 1 tbsp olive oil
- 3 cloves of garlic, diced
- 3 slices of bacon, cut into little pieces
- 2 tbsp ceasar dressing 
- 1/3 cup parmesan flakes
- salt & pepper to taste

DIRECTIONS
1) Pre-heat oven to 425 degrees
2) spread brussel sprouts on baking sheet and drizzle with olive oil
3) Add diced garlic, salt & pepper and mix until brussel sprouts are evenly coated, spread evenly on pan
4) Sprinkle pieces of uncooked bacon on top 
5) Place in oven and bake for 20-25 mins, until brussel sprouts are charred, shaking up once halfway through
6) Once done, drizzle ceasar dressing and sprinkle parmesan cheese on top
7) Serve and enjoy!  

(Makes 3 servings)

Sugar Free Low Carb Keto Chocolate Chip Cookies

Sugar Free Low Carb Keto Chocolate Chip Cookies

INGREDIENTS
- 1/2 cup butter, softened
- 1/3 cup swerve sweetener
- 2 eggs
- 1 tbsp vanilla extract
- 2 cups almond flour
- 1/2 tsp baking soda
- 2/3 cups Lily's chocolate chips 

DIRECTIONS
1) Pre-heat oven to 350 degrees
2) Cream the butter and sweetener together until well mixed
3) Beat in the eggs and vanilla
4) Mix in the almond flour and baking soda until incorporated
5) Gently fold in the chocolate chips
6) Scoop rounded balls (about a tbsp each) onto a lightly greased cookie sheet - you should get about 22 cookies.  Gently press down on each one in the middle, cuz they don't flatten much while baking.
7) Bake for 15-20 mins or under golden brown - enjoy!

Keto Zoodle Alfredo

Keto Zoodle Alfredo

INGREDIENTS
- 4 medium zucchinis, spiralized
- 1 tbsp butter
- 2 cloves garlic, minced
- 1/4 cup cream cheese
- 4 tbsp heavy whipping cream
- 1/2 cup parmesan cheese
- salt and pepper to taste

DIRECTIONS
1) Melt butter in a large pan over medium-low heat, then add garlic
2) Mix in garlic until fragrant, about 1 minute
3) Add in cream cheese and heavy whipping cream, stir until melted and creamy
4) Add in zoodles and toss until coated with sauce
5) Add parmesan and toss until zoodles are fork tender and cheese is melted
6) Enjoy! 

Cream Cheese Eggs

Cream Cheese Eggs

INGREDIENTS
- 4 eggs
- 3 tbsp heavy whipping cream
- 1 tbsp butter
- salt & pepper to taste
- 4 tbsp cream cheese

DIRECTIONS 
1) Melt butter in frying pan over medium heat
2) Scramble eggs with cream, salt and pepper
3) Add eggs to frying pan and let cook
4) When eggs are about 2/3 done sprinkle the cream cheese on top in little pieces
5) Mix lightly until eggs are fully cooked
6) Enjoy! 

Egg Roll Guts - Low Carb Keto!

EGG ROLL GUTS

INGREDIENTS
- 1 tsp olive oil
- 1 lb of ground meat (I prefer pork or beef for this)
- 1 clove of minced garlic
- 2 tsp ginger powder
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tbsp sesame oil
- 1/2 onion, diced
- 3 cups shredded cabbage veggie mix (I found some pre-shredded kale mix with cauliflower, cabbage, brussel sprouts, etc.... a coleslaw mix would work too) 
- 1/4 cup soy sauce
- 1 tbsp sesame seeds, for garnish

DIRECTIONS 
1) Heat olive oil in large pan over medium heat, once heated add in garlic until just fragrant (about 2 mins) 
2) Add ground meat, season generously with fave seasoning.. I used ginger, garlic & onion powders.
3) Once meat is cooked (no pink left) add sesame oil and veggies and mix.
4) Add in the soy sauce and mix
5) Cook until veggies are tender, about 5 mins. 
6) Garnish with sesame seeds and enjoy! 

Keto Low Carb Cheese Biscuits

You know those delicious cheddar biscuits you get at Red Lobster?  Yeah, I discovered the KETO version of that!!  These have quickly become a staple in my house - even my 7.5 year old can't get enough! 

KETO LOW CARB CHEESE BISCUITS

INGREDIENTS
- 1 1/2 cup almond flour
- 1 1/2 tsp baking powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 3 tbsp solid butter, diced
- 1/2 cup shredded cheddar cheese
- 1/4 cup heavy whipping cream
- 1 egg

DIRECTIONS
1) Pre-heat oven to 350 
2) In a large bowl, mix the almond flour, baking powder, salt and pepper
3) Mix in the butter by mashing and slicing into the almond flour mixture until you have a crumbly mix
4) add in the heavy whipping cream and egg, being careful not to overwork the mixture. 
5) Fold in the cheese 
6) Roll into 6 balls and put on parchment paper, bake for 20 mins.
7) Enjoy! 

The BEST gluten free, low carb KETO PIZZA!

No, you haven't died.  This isn't heaven, but it feels like it!!   We have discovered and completely MASTERED the BOMB Keto Pizza - no it's not cauliflower crust... It's pretty much fathead crust... Fathead is the best!!! Even my 7.5 year old daughter claims this is BETTER than regular pizza!!!  Give it a try - it really is!! 

INGREDIENTS

- 2 cups skimmed mozzarella + more for topping

- 3/4 cup almond flour

- 1 tsp olive oil

- 1 tsp garlic powder
- 1/2 cup tomato paste (you can season if you want)

- Toppings of your choice

DIRECTIONS

1) Preheat oven to 350
2) Add 2 cups mozzarella and almond flour to a microwave safe bowl and mix

3) Microwave 30 seconds. Stir.
4) Microwave another 30 seconds. Knead until dough like texture.
5) Roll dough flat between two pieces of wax paper.
6) Cover a baking sheet with olive oil and sprinkle garlic powder on oil.
7) Lay dough onto baking sheet
8) Bake at 350 for 10 minutes
9) After 10 minutes take pizza dough out of the oven and delicately use a spatula to remove dough from baking sheet so that it’s no longer sticking-
10) Add pizza sauce, cheese and whatever toppings you like
11) Bake for another 7-10 minutes until cheese is a gooey
12) Take out o the oven, let cool for 5-10 minutes

13) Cut into 12 pieces and enjoy!

Keto Waffles or Pancakes

Who doesn't love a delicious WAFFLE!!!  It was one of the things that I thought I definitely could never sustain the keto lifestyle forever because that would mean never having a waffle again right??  WRONG!  I just made the most delicious waffles of life!!!  Low carb, high fat... full deliciousness! 

Keto Waffles

Ingredients:
1 cup Almond Flour
1/2 tbsp Baking Powder
1/4 tsp Salt
3 Eggs
2 tbsp Coconut Oil, melted
3/4 cup Heavy Whipping Cream
1/4 tsp Vanilla Extract
1/4 tsp Swerve Sweetener
1/4 tsp Cinnamon

Directions:
1) Mix the almond flour, baking powder and salt in a large bowl.
2) Add in the eggs and oil and mix well
3) Slowly add in the whipping cream, while mixing, until desired consistency
4) Mix in Vanilla, sweetener, and cinnamon
5) Spray non-stick cooking spray on the waffle iron and pour mix onto hot waffle iron.
6) Cook until golden brown -- enjoy!!! 

EDIT:  I also tried these as pancakes - even better!!!

Makes 8 waffles or 9 pancakes 

Keto Peanut Butter Chocolate Fat Bombs!

Keto Peanut Butter Chocolate Fat Bombs

Ingredients:

Chocolate Layer
2 tbsp coconut oil, melted
4 tbsp unsweetened cocoa powder
4 tbsp PB fit (powdered PB or you can use regular)
1/4 tsp vanilla extract
3 tsp swerve sweetener

Peanut Butter Layer
2 tbsp coconut oil, melted
4 tbsp PB fit (powdered PB or you can use regular)
1/4 tsp vanilla extract
3 tsp swerve sweetener

Directions:
1) Make the chocolate layer first - take the melted coconut oil and add in the cocoa powder and PB until well incorporated.
2) Add in the vanilla and swerve and mix well.
3) Pour into 6 muffin cups
4) Place in the freezer for about 10 mins (until hard)
5) In the meantime, make the peanut butter layer - mix the next 2 tbsp of coconut oil with PB, vanilla, and sweetener.
6) Poor the PB layer on top of the chocolate layer. 
7) Freeze until hardened and then store in fridge or freezer... enjoy!

Keto Strawberry Cheesecake Fat Bombs!

KETO STRAWBERRY CHEESECAKE FAT BOMBS! 

Ingredients 
- 1/2 cup fresh or frozen strawberries
- 3/4 cup cream cheese
- 1/4 cup butter
- 2 tablespoons Swerve sweetener
- 1/2 tsp vanilla extract

Directions
1)  If you are using frozen strawberries put them out to thaw, once thawed (or with your fresh strawberries) mash with a fork or pulse in a blender until well mashed up
2) Take out cream cheese and butter, cut into small chunks and place in a bowl on the counter to soften for about 30-60 mins.  Do not melt as you still need it to be fairly firm. 
3) Add swerve and vanilla extract and mix well. 
4) Add in strawberries and mix until well blended
5) Spoon into silicone molds, or just in little piles on a baking sheet on parchment paper and freeze for about 2 hours until set.  Keep in the freezer and enjoy anytime!

Keto Buffalo Cheese Sauce!

Y'all!!!!!  You gotta try this!!!  Put it on your veggies, on your chicken on your EVEEERRRRYYYTHHHINNNGG!!!!!!!!  

KETO BUFFALO CHEESE SAUCE!

Ingredients
- 1/2 cup heavy whipping cream
- 2 tbsp butter
- 1/4 cup cream cheese
- 1 cup of cheddar cheese
- Buffalo hot sauce to taste

Directions
- Heat whipping cream and butter over medium-low heat in a small pot on the stove until butter is melted
- Add in cream cheese and mix until creamy 
- Add in cheddar cheese and mix until melted
- Add hot sauce  to your liking

Keto Crockpot Chili

Ingredients
4 slices of Bacon, cut into small pieces
1 lb ground beef
1 onion, diced
2 peppers, diced
1 can diced tomatoes, drained
1 small can tomato paste
Chili seasoning to taste
Salt, pepper, onion powder, garlic powder to taste

Directions
1) Place onions and peppers in bottom of crockpot
2) Cook ground beef until browned, season with salt & pepper, drain and add to crockpot
3) Cook bacon in pan, drain and add to crockpot
4) Drain tomatoes and add to crockpot
5) Add tomato paste to crockpot
6) Season generously with chili seasoning and whatever other seasonings you like.
7) Cook on low for 6-8 hours or on high for 4 hours.

Clean Eating Slow Cooker Turkey Chili

So, I am one of those crazy people that actually LOVE the fall and winter and the cooler temperatures and SNOW!  One of the things that I LOVE about this time of year is all the awesome comfort food that I can enjoy without sweating bullets (seriously, you just can't eat a nice warm bowl of chili in the middle of the summer... even up here in Canada!) 

So, temperatures dropped last week and I was ECSTATIC to whip out the slow cooker and throw together one of my FAVE comfort dishes - Turkey Chili!!  

Now this just ends up with whatever I throw together (I usually use this opportunity to use up veggies in my fridge that may be turning, this is REALLY good with zucchini btw) - but it's generally similar to this :) 

Clean Eating Slow Cooker Turkey Chili

What you need (Makes 4 servings):

• 1 lb lean ground turkey
• 1/2 onion, diced
• 1 can black beans (or you can use a bean medley with black beans, chick peas and kidney beans), drained and rinsed
• 1 can of diced tomatoes
• 1 can of tomato sauce
• Any other vegetables that you want to add (peppers and zucchini work surprisingly well in this!)
• 1 tsp chili powder
• 1/2 tsp cumin
• 1 tsp garlic powder
• Any other spices that you like in chili
• shredded cheese

What you do:

1. In a skillet over medium high heat, start to cook the turkey
2. when the turkey is almost browned, add in the diced onion and cook till the turkey is completely brown and onion is translucent
3. Add turkey and onion to slow cooker
4. Then add the beans, diced tomatoes, tomato sauce, other veggies and spices and mix it all up
5. Put on the lid and cook on low for 6 hours
6. Serve with cheese on top (1 blue container each if using 21 Day Fix)

You could also top off with plain greek yogurt or guacamole - whichever you like best!  

Each serving counts as 1.5 green (depending how many vegetables you add it might be more or less), 1 red, 1 yellow and 1 blue.  If you are calorie counting it is 258 calories including the cheese on top.

One Pan Turkey Taco Brown Rice Skillet

Wanna know one of my BIGGEST pet peeves??  

Dirty dishes and a kitchen that is a lot of work to clean up after eating a delicious meal.

So, I always appreciate those recipes out there that have you dirtying as FEW dishes as possible!  

One pan?  DONE! 

I came across this delicious One Pot Spicy Taco Rice Skillet recipe and decided it sounded way too good to NOT try!  So I made a few more health conscious adjustments and here's what I came up with! 

One Pan Turkey Taco Brown Rice Skillet

Ingredients:

• 1 lb ground turkey
• 1 large onion, diced
• 2 bell peppers, diced
• 1 can diced tomatoes
• 1 cup of salsa
• 1 cup of brown rice
• 1 cup beef broth
• 1 cup of water (if using "Minute Rice" omit the water) 
• 2 tsp cumin
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 cup light shredded tex mex cheese

Directions:

1. In a large pan, brown turkey.
2. When turkey is lightly browned, add diced onions and peppers.
3. Cook until turkey is fully cooked and the onions and peppers are soft.
4. Add can of tomatoes - no need to drain.
5. Add salsa, rice, water and stock.
6. Stir well to combine.
7. Add in spices and mix, cover.
8. Let simmer on low until rice is soft and liquid has cooked off.
9. Top with cheese, stir in until it melts.
10. Serve!

Low Cal Pumpkin Spice Latte!

Alright, Fall is almost upon us... Which means - pumpkin flavoured EVERYTHING!  One of my all time favourite fall treats is the Pumpkin Spice Latte!  But at about 260 calories for a grande with nonfat milk and no whip... it's no bueno in my healthy eating plan!  Here's a healthier, lower cal version!!

Ingredients:
1 cup nonfat milk
1 Tbsp. pumpkin puree
¼ tsp. pumpkin pie spice
2 tsp. pure vanilla extract
1 cup brewed black coffee or 1 shot espresso
1 dash ground nutmeg (to taste; optional)

Preparation:
1. Heat milk, pumpkin puree, pumpkin pie spice, and extract in medium saucepan over medium heat; cook for 4 to 5 minutes, or until mixture is hot, but not boiling. It is ready when there are many small bubbles on the sides of the saucepan.
2. Remove from heat; mix vigorously with a whisk until frothy.
3. Pour coffee or espresso into serving mug; top with milk mixture.
4. Top with nutmeg if desired.

Makes 1 serving.

Calories - 119

21 day fix this would be 1 yellow

Maple Salmon

This is a super simple clean eating Salmon recipe that I just LOVE!  If you haven't been able to tell yet, I like simple and this recipe is just that!   

(Makes 4 servings)

INGREDIENTS

• 4 salmon fillets (about 4 oz each)
• 1/4 cup pure maple syrup
• 2 tbsp soy sauce (low sodium preferred) 
• 1 clove garlic, minced
• pepper
• sea salt

DIRECTIONS

1. Preheat oven to 400 degrees F and line baking sheet with foil and spray with non-stick cooking spray
2. Arrange salmon fillets on baking sheet
3. In a small bowl, whisk together maple syrup, soy sauce, garlic, pepper and salt
4. Brush salmon fillets with mixture until evenly coated
5. Place in oven and bake uncovered for about 20 minutes or until salmon flakes easily with a fork... ENJOY! 

Hearty Beef Stew

Hearty Beef Stew

For a quick, healthy meal in the middle of winter, try this hearty beef stew, or our vegan-friendly version.

Total Time: 1 hr. 15 min.
Prep Time: 15 min.
Cooking Time: 1 hr.
Yield: 6 servings

Ingredients:
1½ lb. raw lean beef stew meat, boneless
1½ medium onions, chopped
2 medium tomatoes, chopped
¼ cup reduced-sodium soy sauce
1 Tbsp. hot pepper sauce (like Tabasco)
½ to 1 cup low-sodium organic beef broth (or vegetable broth)
1 bay leaf
½ medium green bell pepper, chopped
½ medium red bell pepper, chopped
2 medium carrots, sliced
2 medium potatoes, cubed
3 cups cooked quinoa, hot

Preparation:
1. Place beef, onions, tomatoes, soy sauce, hot sauce, 1/2 cup broth, and bay leaf in large saucepot.
2. Bring to a boil over medium-high heat. Reduce heat to medium-low; cook, covered, for 40 minutes, adding additional broth as needed.
3. Add bell peppers, carrots, and potatoes; cook, covered, for an additional 15 to 20 minutes or until sauce has thickened and beef is fork tender.
4. Serve with quinoa.

Vegan Variation: Substitute beef with same amount of tempeh. Use only ½ cup vegetable broth instead of beef broth. Bring to a boil and cook for 10 minutes. Add vegetables and cook for an additional 10 to 15 minutes.

Nutritional Information (per serving):

Calories: 346

Fat: 7 g

Saturated Fat: 2 g

Cholesterol: 75 mg

Sodium: 626 mg

Carbohydrate: 40 g

Fiber: 6 g

Sugar: 5 g

Protein: 33 g