Cajun Pasta w/Whiskey Cream Sauce...Lets get Into it!

Mouthwatering Zucchini Lasagna

Cajun Pasta time!

Delicious Enchiladas

Sings"How did Youuuuu get here"(shout out to Deborah Cox)lol

I absolutely "LOVE", a good Chili or Soup when it starts to cool down in the fall. I wanted some chili but didn't want the beans/turkey meat. This Chili Chicken hit the spot! If you try it, please let me know...I'm always open to feedback and critics. Prep time: 15 minutes Cooke time: 10 minutes Total time: 25 minutes Okay so you'll need: Ingredients: -1 lb chicken breast - 1/2 lb of Andouille Chicken Sausage -2 cups chicken broth -2 tablespoons of minced Garlic -1 can of chopped Green Chiles -1 diced Jalapeno (garnish at the end) - d iced Cilantro (garnish at the end) -1 diced Green Pepper -1/4 cup diced Onion -1 can of Roasted Petite Diced Tomatoes (I used the Rotel version) -4 tbsp Butter -1/2 cup Heavy whipping cream -4 oz Cream Cheese -1 tsp Oregano -1 tsp Smoked Paprika -1 tsp Garlic powder -1 tsp Pink Himalayan sea salt -1 tablespoon Cumin -1 tablespoon Chili powder Instructions: 1. You can cook your chicken in the oven on 350 for about 45, then shred it... BUT, I just bought already shredded white meat chicken from Sprouts. (easier and saves time) I season/mix my chicken with cumin, oregano, smoked paprika, garlic powder, pink salt, and chili powder. 2. I take my butter/onions/garlic/green peppers/chicken sausage and sauté for about 2 minutes in my stock both. I then add my chicken with my broth. I let that simmer for about 5-7 minutes 3. Next I add my chiles, green pepper and onion to skillet and sauté until veggies soften 4. Add those to the soup, and continue to let it simmer. 5. Put your cream cheese in the microwave to soften for about 15-20 seconds (be careful it pops in the microwave)! Once it's done, take it out and mix it with your heavy cream. You want to mix it until it's smooth and add it to the soup. (this will help to thicken the soup, I didn't add any xanthan gum). Make sure to mix this in good so you don't see lumps of cream cheese. 6. Let this simmer for another 12-15 minutes I served mine topped with Shredded Chipotle Gouda, Sour Cream, Cilantro, and fresh Jalapeno....OMG it was soooo delicious. I actually ate 2 bowls (don't judge me please hahahahaha) Macros Serving size: 1 Cup 417 Calories 27g Fat 7.2 Carbs 3 Fibers 4.2 (Net g Carbs) 32g Protein

So I wanted something "Fried" but getting fast food, the salt, and the grease was a NO NO! I found some Salmon in the fridge and Viola....I had an idea! Why not make some Salmon nuggets, so I'm going to give you the deets on this easy recipe. If you try it, please let me know...I'm always open to feedback and critics. Prep time: 10 minutes Cooke time: 10 minutes Total time: 20 minutes Okay so you'll need: Ingredients: -Skinless Salmon -1 egg -1 cup Almond flour -1/2 cup Coconut flour -Avocado oil (to spray the fish before cooking) -1 tsp Garlic Salt -1/2 tsp Garlic Powder -1/2 tsp Onion Powder -1/2 tsp Himalayan Salt -1 tsp Dried Parsley -1/4 tsp Smoked Paprika (or regular) -Air Fryer (400 degrees for 8-10 minutes) Instructions: 1. Take your salmon and cut into nugget size pieces 2. Take your egg and beat it in a bowl, you will use this to dredge your salmon. 3. Mix your Almond Flour, Coconut Flower, and seasonings together... this will be your Salmon coating. 4. Take your clean and cut salmon pieces, dip one at a time into the Egg wash, then into the Coating you made in step #3. put the pieces into your air fryer or on a baking sheet if you would rater put them into the oven. Continue this step until you have coated all your pieces of salmon. Egg wash.... Almond Flour coating...REPEAT!!! 5. Next spray your coated nuggets with an oil (I am a total fan of Avocado oil, but you can use other oils too I'm sure) This will help with the cooking product and to keep your nuggets from drying out. My airfyer has a fish timer of 400 degrees for 10 minutes...I definitely feel like I could've done 9 minutes so I put the range of 8-10 minutes. You don't want to burn them, the Coconut/Almond flour will definitely cook burn fast. I If you're using the oven, cook at 400 degrees for about 8 minutes, just keep an eye on them also to make sure they don't burn. 6. Once you hear the BEEP, enjoy! I used half a slab of salmon so the macros below are for what I used Macros So 8 oz of Salmon made about 16 nuggets, these macros are per nugget 72 Calories 3.5 g Carbs (1.5 net g) 4.4 g Fats 5.4 g Protein

Are you eating too much food? Are you controlling your portions? I live in the Great State of Texas where it seems like the food motto is "The Bigger Plate the Better". When you're trying to maintain healthy weight or trying to lose weight, you MUST keep your portions in mind. I often try to drink water before I eat to fill my belly, less room to fill it with food! I also will ask for a to-go container if there is a HUGE plate of food presented to me...even if it's a "healthier option", because healthy can become unhealthy if you're over eating! Here are some tips to keep in mind for portion control: Use Smaller Dinnerware. ... Use Your Plate as a Portion Guide. ... Use Your Hands as a Serving Guide. ... Ask for a Half Portion When Eating Out. ... Start All Meals With a Glass of Water. ... Take It Slowly, dont Gobble your food down please. ... Don't Eat Straight From the Container. ... Be Aware of Suitable Serving Size. So the last one is huge for many of my clients, what is a suitable serving size? Here is a good scale of a healthy serving size of each food category: Vegetables — 1 to 1 1/2 cups. Fruits — 1 cup Grains — 5 to 8 ounces. Dairy/Dairy Free substitute — 3 cups (fat-free or low-fat) Protein foods — 4 1/2-5 ounces. Oils (healthy oils/fats) — 5 to 7 teaspoons Don't be afraid to measure things out, I have a measuring kit in my car, you never know when you'll need it! hahahahaha! But seriously, measure your food if your cooking at home. A cup of Cauli Mash vs a 1/2 Cup makes a huge difference in your Macros. If I decide to eat Mash Potatoes or Sweet Potatoes I typically go to a 1/4 cup to reduce carbs and align with my macros. Once you get used to measuring you can eyeball your meals and know when enough is enough! Hope everyone has a great day and watch those portions!

Quick snack that you can prep for the week! It's good hot or cold 😋 Easy Peasy Low Carb/Keto Buffalo Chicken dip!! Ingredients: -2 cans Chicken, canned, meat only, with broth -12 oz Cream cheese -1 /2 pack of Hidden Valley ranch dip (or any brand) -3/4ths cup of Sweet Baby Ray's Buffalo wing sauce or any Buffalo wing sauce -1 ½ cups Cheese (I used Mozzarella, Muenster, and Mild Cheddar) -1 bunch Celery, raw Directions: Pre heat Microwave to 350 degrees Heat cream cheese in the microwave for about 1 minute to soften. When soft, add the chicken, ranch seasoning, buffalo sauce, and cheese (leave 1/4th cup for the top). Mix together well until all lumps are gone and the buffal sauce is mixed well. and ranch dressing. Next, transfer the mixture baking safe pan... Sprinkle the remaining cheese over the top and cook for about 10 minutes or until the cheese starts to cook. Serve with celery sticks or your favorite veggies! 2 oz: 188 calories, 10g fat (7g saturated fat), 38mg cholesterol, 484mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 7g protein.