CLEAN EATING -- IT'S A LIFESTYLE

Vegan Samoa cookies recipe

2026-02-16T16:04:00.000-08:00

Sometimes I want a Girl Scout cookie, but not just any GS cookie. A Samoa, also known as Caramel deLites. Since the real thing aren't quite in keeping with my eating philosophy, I often make my medjool date-based version. Since I don't happen to have any medjool dates on hand right now, I had to get creative. Here it is... another Samoa cookie recipe, and this one is vegan!

Samoa Cookies

makes 10 cookies

Cookie Ingredients

1 cup almond flour

3 TBSP pure maple syrup

Toppings

1/4 cup almond butter

1/4 cup pure maple syrup

2 TBSP + 3 tsp coconut oil, divided

1 tsp vanilla

1 cup unsweetened coconut

3/4 cup dark chocolate chips

Directions

Preheat oven to 250F. Prepare a baking sheet with parchment paper. Mix together almond flour and 3 TBSP maple syrup. Roll the dough into 9 balls (yes, this makes 10 cookies... it's magic!!). Place each ball on the prepared baking sheet. place a small piece of parchment paper on top of one ball and use a glass to press the dough down to about 1/4" thickness. Repeat with the other 8 balls.

Using a small circular object (I use an apple corer), cut the center out of each cookie. Save the dough centers to make one more cookie using this method.

Bake about 25-30 minutes until firm and golden. Allow to cool on a cooling rack.

While the cookies are baking, make the caramel:

mix together in a small pan over medium heat

1/4 cup almond butter

1/4 cup maple syrup

2 TBSP + 2 tsp coconut oil

1 tsp vanilla

Whisk together until creamy and blended together. Set aside.

Next, toast the coconut in a small pan over medium high heat, stirring constantly. This only takes a few minutes and will burn if not watched closely. Once golden brown, set aside.

Once the cookies are out of the oven and cooling, melt and stir together the chocolate chip and remaining 1 tsp coconut oil.

Dip the bottom of the cookies in the melted chocolate and lay chocolate side up on a parchment paper. Allow to cool in the refrigerator until firm.

Once the bottom chocolate is firm, remove from refrigerator, and dip the tops of the cookies in the caramel. Sprinkle with toasted coconut. Drizzle with remaining chocolate. Chill in refrigerator a few minutes to allow caramel and drizzle to firm up.

Enjoy!

What are you eating today? Whatever it is, Keep it Clean!

Sourdough Pumpkin Bread

2025-12-23T05:08:00.000-08:00

(includes conversions if you don't have a kitchen scale)
100 grams (1/2 cup) active sourdough starter
475 grams (3-3/4 cups) all-purpose or bread flour (or a mix of the two)
▢
▢ 250 (1 cup + 2 tsp) grams water
▢ 100 grams (1/3 cup) pumpkin puree
▢ 10 grams (1-2/3 tsp) salt
▢ 10 grams (1-2/3 tsp) sugar
▢ 6 grams (1 tsp) pumpkin spice
Cotton baking twine

This recipe takes a little planning. A recommended schedule:

Day 1 - 8 pm: Feed starter

Day 2 - 8 am: Prepare dough following instructions below

Day 3 - 8 am - Bake

INSTRUCTIONS

Combine all ingredients in a bowl until it just comes together. Do not knead the bread. Make sure your bowl is big enough to allow for proper rising even when covered.

Cover and allow to autolyse for 30 minutes.
(Autolyse just means to let it rest. This allows the flour to hydrate properly.)
Perform 4-6 stretch and folds in the first two hours about 30 minutes apart. (To perform stretch and folds, wet hands slightly, grab the side of dough furthest from you and pull it up and then fold it over onto itself toward you. Turn the bowl one quarter turn and repeat. Turn again and repeat. And then turn one last time and repeat.)
Cover with a tight lid or plastic wrap and bulk ferment in a warm place for 3-8 hours. Your dough is proofed when it passes the poke test.
In the winter, if my kitchen is chilly, I turn on the oven light and place the covered bowl of dough in the oven. Be sure to put a sticky note on the oven controls so no one inadvertently turns it on! If your microwave is big enough, you can also place it in there and leave the door ajar to keep the light on.
Properly proofed dough should spring back slowly when gently poked. If it springs back quickly, it is underproofed and needs more time. If it doesn't spring back, it's overproofed. The dough should feel aerated and jiggly.

Shape the dough into a ball.
Turn the dough onto the work surface. You can use a scant amount of flour on the surface and/or your hands, if necessary to prevent sticking. Using two hands, cup the side of the dough furthest from you. Gently drag the dough toward you. Rotate the dough using both hand while cupping the sides. Your pinkies should be slightly under the edge of the dough. Continue rotating until the dough is taut and round. This video from The Perfect Loaf is very helpful!
https://www.youtube.com/watch?v=7suBiDyRzYs

Using a bench scraper, gently transfer the boule to a proofing basket, or a bowl lined with a lightly floured lint-free kitchen towel. Place the whole thing in a plastic bag (clean plastic grocery bags work great) and refrigerate overnight. Be sure the bag leaves some space for the dough to rise.

When ready to bake, preheat a cast iron dutch oven* to 475F degrees. Cut 4 strings about 20" each in length.
*I use a Lodge combo baker but a large oven safe pot with a tight fitting lid also works. If you use a regular pot, use two layers of parchment (see below) and set the pot on a baking sheet. This will help prevent scorching on the bottom.
Arrange the strings in a criss cross pattern on top of the dough. Cover with a piece of parchment paper large enough to allow some overhang. Lay a cookie sheet, cutting board, or large plate on top. Then flip the whole thing over and gently pull the banneton or bowl and towel off the dough. Tie the strings around the dough, creating even divisions. Tie to fit but no need to tie it tightly as the bread will grow and create the pumpkin shape as it bakes.

Reduce the oven heat to 450 and bake for 25 minutes with the lid on. Remove the lid and bake 15 minutes more minutes.

Turn the bread out onto a cooling rack and allow to cool completely before cutting.

Clean Eating Snickery bites

2025-11-21T14:35:00.000-08:00

I need to rename this blog to "Bad Pics of Good Food!" I can't take a decent picture to save my life but these clean eating Snickers-like bites are delicious to eat and super easy to make, even without a good photo.

SNICKERY BITES

Ingredients

5-minute Vegan Caramel (see recipe at link)

12-15 Medjool dates

1/3 cup salted peanuts, chopped

1/3 cup dark chocolate chips

1 TBSP coconut oil

Insructions

Make the caramel and set aside to cool.

Split dates open but don't cut in half. Remove pit.

When caramel has cooled but is not firm, pour about 1/3 cup into a dish and stir in the chopped peanuts.

Use a small spoon to fill the center of the dates with the caramel nut mixture.

Allow to firm up in the refrigerator.

Heat dark chocolate chips and coconut oil together until melted. Dip dates into the chocolate.

Refrigerate until set.

NOTES: The caramel makes way more than you need for one batch so you can cut in half. Or make a full batch and store the extra in a jar in the refrigerator. It is great drizzled on so many things!

The ingredients are approximate (except for the caramel ingredients). I just kind of wing it on the nuts and the dark chocolate chips. It depends on how nutty you want them and how much chocolate you want on them. I start with the amounts described and add more of either or both ingredients, depending also on how many dates I am filling.

If the caramel firms up before you get to use it in the dates, you can warm it to make it flow again.

Green bean casserole

2024-11-22T02:18:00.000-08:00

NOT YOUR MAMA'S GREEN BEAN CASSEROLE

We've all eaten it. Mama's or Gramma's green bean casserole. You know the one, cream of mushroom soup, green beans, and a heaping pile of french fried onions. Well, no more! This recipe has been amped up with fresh mushrooms and crispy shallots. No more canned soup for you!

Ingredients:

For the crispy fried shallots:

Olive oil for frying
Salt and pepper
6 large shallots, peeled and thinly sliced

For the green bean casserole:

1 Tbs. olive oil
2 Tbs. unsalted butter
1 lb. cremini mushrooms, sliced
1/4 cup finely chopped shallots
1/4 cup all purpose flour
1 cup chicken stock
1 cup heavy cream
2 lb. green beans, trimmed and blanched
Salt and pepper, to taste
1/8 tsp cayenne pepper (or more, to taste)

Directions:

Preheat an oven to 375°F

To make the crispy fried shallots, in a 4-quart saucepan over medium-high heat, pour in oil to a depth of 1 inch and heat until shimmering. Line a baking sheet with paper towels.

Season shallots with salt and black pepper. Fry the shallots in small batches until golden brown and lightly crisped, 5 to 6 minutes. Transfer to the prepared baking sheet and lightly season with salt. Set aside.

To make the green bean casserole, put green beans in a large casserole dish (about 13"x9").

Warm the oil and melt the butter in a large sauté pan over medium-high heat.

Add the mushrooms and cook, stirring occasionally, until well browned, 6 to 8 minutes.

Reduce heat to medium. Add chopped shallots and cook, stirring occasionally, until softened, 2 to 3 minutes.

Add the flour and cook, stirring constantly, until fragrant, about 1 minute.

While stirring constantly, slowly add the stock and then the cream.

Bring to a simmer and cook, stirring occasionally, until thickened, 3 to 4 minutes.

Season with salt, black pepper, and cayenne.

Pour the mixture over the green beans. Sprinkle the fried shallot rings on top.

Transfer to the oven and bake until the edges are bubbling and the top is browned, about 30 minutes. Let rest for 5 to 10 minutes before serving. Serves 8.

Original recipe: https://www.williams-sonoma.com/recipe/the-ultimate-green-bean-casserole-with-crispy-fried-shallots.html

Easy and Refreshing Street Corn Salad

2024-08-19T13:35:00.000-07:00

I love the flavor of Mexican street corn but sometimes I just want something quick and easy. This fits all the requirements! Quick, easy, and the flavor of Mexican street corn.

INGREDIENTS

One heart of Romaine, chopped

One can of black beans, drained and rinsed

3 cups Trader Joe's roasted corn

1 cup feta or cojita cheese crumbles

DRESSING

3 TBSP sour cream or plain yogurt

2 TBSP Duke's mayo

1/4 tsp cumin

1/4 tsp chili powder

1/2 tsp paprika

2 TBSP fresh lime juice

Toss the salad ingredients except feta/cojita in a large bowl. Whisk the dressing ingredients together in a separate bowl, then pour over the salad and toss well. Sprinkle feta or cojita over and toss again.

Serve!

It's really that easy and very light and tasty!

Mexican Street Corn Chicken Salad

2024-05-24T14:26:00.000-07:00

Hey, there! It's been a minute since I posted a recipe. But no worries. I have definitely been eating! I whipped together this chicken salad today, and it's pretty amazing. Serve over lettuce or in a wrap! This is great for leftover chicken although I just cooked a couple pieces as part of meal prep this week. Since the chicken was already cooked, it took no time at all to put it together. Enjoy!

Mexican Street Corn Chicken Salad

1 whole chicken breast, cooked and chopped

3 cups roasted corn (I use Trader Joe's frozen)

1/2 red onion, diced

1 jalapeño, seeded and diced

Juice of one lime

1/4 cup fresh cilantro (or 2 TBSP dried)

1/2 cup mayo

1/2 tsp paprika

1/2 tsp cumin

1 tsp chili powder

salt and pepper to taste

Sliced avocado, optional

Mix all ingredients except avocado together and serve! Garnish with avocado if desired.

What are you eating today? Whatever it is, Keep it Clean!

Slow Cooker Moroccan Beef and Couscous

2024-02-15T15:29:00.000-08:00

Hey, there! It's been a while since I posted a new recipe but I just made this and it was so amazing I just had to share it with you. It's adapted from this recipe for Moroccan Beef with Honey Spice Couscous. I turned it into a slow cooker meal just to make my life (and yours!) easier.

INGREDIENTS

Meat and marinade Couscous

2 pounds of beef cubes 2 cups water

2 TBSP red wine vinegar 1/3 cup reserved meat marinade

2 tsp garlic salt 15 ounce can garbanzo beans, drained and rinsed

1 tsp ground cumin 15 ounce can diced tomatoes

1 tsp ground coriander 12 ounces couscous

1/2 tsp ground cinnamon

1/2 tsp ground ginger

1/4 tsp black pepper

1/2 cup honey

1/2 cup extra virgin olive oil

Mix together all marinade ingredients. Reserve 1/3 cup marinade for couscous. Pour remaining marinade over beef cubes and allow to marinate for one hour.

Pour meat and marinade into slow cooker. Cook on low for 10 hours.

When meat is ready, mix all couscous ingredients EXCEPT the couscous together in a large saucepan. Bring to a boil. Stir in couscous, remove from heat and cover. Let it sit 5 minutes and then fluff with a fork.

Serve beef over couscous.

What are you eating today? Whatever it is, keep it clean!

Ketchup! And a 5-Day Menu

2021-03-07T03:06:00.002-08:00

I woke up early this morning thinking about what's on the menu this week. I'm planning on doing something with corned beef next week since St. Patrick's Day is coming up and I ran across this beauty - Reuben chopped salad from Peaceloveandlowcarb.com. The only thing that threw me was the Russian dressing. I keep everything else in the pantry, but I don't use much ketchup so I don't have any. Of course, why can't I just make my own?! So that's new. Check out the recipe below.

Here is this week's menu:

Monday - Artichoke Goat Cheese Stuffed Chicken Breasts with a green salad - MR raves about this stuff!

Tuesday - Pizza - use the crust and toppings you prefer. This pizza sauce makes enough for two or three pizzas and freezes well.

Wednesday - Cauliflower taco bowl - quick and easy and bursting with flavor!

Thursday - Thai chicken - you can serve this as a pizza as noted in the recipe, by itself, or over rice or noodles. Very versatile and very flavorful!

Friday - Marinara and meatballs - This marinara and these meatballs are always a hit. Makes enough for leftovers or to freeze.

Ketchup

6 oz tomato paste
3 TBSP

white vinegar (or apple cider vinegar)
1/8 cup granulated sugar substitute (white or brown)
1 tsp sea salt
3/4 tsp onion powder

1/2 tsp garlic powder
1/4 tsp paprika
1/8 tsp ground cloves
1/8 tsp dry mustard
1 cup water

Whisk ingredients together in a small saucepan over low heat until smooth. Allow to simmer 30 minutes, covered, until ketchup has reached desired thickness. Stir occasionally.

Store ketchup in a resealable container in the refrigerator. You can also freeze to use later.

What are you eating today? Whatever it is, Keep it Clean!

Honey Almond Cake - Flourless

2021-01-30T13:32:00.003-08:00

This Honey Almond Cake is flourless and uses only honey for sweetener! I am always on the lookout for an easy recipes and this is right up there. It uses ingredients I almost always have on hand so no planning required. A little honey in the batter makes it just the right amount of sweet.

Cake Ingredients

4 large eggs, separated

Flourless Honey Almond Cake

1/2 cup honey

1 tsp vanilla extract

1/2 tsp baking soda

1/2 tsp salt

1-3/4 cups blanched almond flour

Topping Ingredients

2 TBSP honey

1/4 sliced almonds, toasted

Directions

Preheat oven to 350 F. Spray bottom of 9-inch springform pan with cooking spray. Line the pan with parchment paper and spray the paper.

Beat together egg yolks, 1/2 cup honey, vanilla, baking soda and salt in a large mixing bowl on medium speed until well combined. Add the almond flour and beat on low until combined.
Beat egg whites in another large bowl with the electric mixer on medium speed until very foamy and doubled in volume, but not stiff (about 2 minutes). Using a spatula, gently fold the egg whites into the nut mixture until just combined. Pour the batter into the prepared pan.
Bake about 25 minutes or until golden brown and a toothpick inserted in the center comes out clean. Allow to cool in the pan for 10 minutes. Run a knife around the edge of the pan and gently remove the side ring. Allow to cool completely.
To serve, drizzle the top of the cake with honey and sprinkle with sliced almonds.

Chicken Pot Pie Soup

2021-01-08T15:05:00.002-08:00

From time to time I like to share a favorite from other sites. Peaceloveandlowcarb.com offers lots of great recipes and this is one of them. If you didn't see my post on Twitter about this soup, be sure to check it out here. It's pretty easy and so incredibly full of flavor that I can hardly describe it! I hope you like it as much as I did...

Chicken Pot Pie Soup from peace love and low carb

It's pretty basic with celery, carrots, peas, and heavy cream as the main ingredients. I'm trying to learn Spanish so I did my Rosetta Stone lesson while occasionally stirring it for the last 30 minutes while it simmered. This morning, I could barely wait for lunch time so I could enjoy it for again. It reheats well and has lots of great flavors that blend together to make a really delicious combination.

Enjoy!

Artichoke Goat Cheese Stuffed Chicken Breasts

2020-11-28T15:43:00.003-08:00

We hadn't been to the grocery store yet so had to come up with a recipe that used what I had in the fridge. Luckily, I often have unusual things like sun-dried tomatoes, artichoke hearts, and goat cheese! Because this is just too wonderful to describe. I like to filet chicken breasts in half horizontally before cooking. It makes them go further but also makes them easier to cook. You can prep the chicken ahead to cook later too (see recipe).

Artichoke Goat Cheese Stuffed Chicken Breasts

2 boneless skinless chicken breasts, cut in half horizontally (so 4 pieces of chicken)

2 TBSP extra-virgin olive oil, divided

1/2 tsp Italian seasoning

1/4 tsp crushed red pepper flakes

7 ounces marinated artichoke hearts, drained, rinsed, and coarsely chopped

2 tsp minced garlic cloves

1/4 tsp of kosher salt

Freshly ground black pepper to taste

3 ounces crumbled goat cheese

3 TBSP oil-packed sun-dried tomatoes, drained and coarsely chopped

1 tsp dried basil

Chicken dust, to taste (optional, see note)

Place each chicken breast between two pieces of plastic wrap and pound thin.

In a large skillet, heat 1 TBSP olive oil. Add Italian seasoning and crushed red pepper flakes. Saute 1-2 minutes.

Add garlic, artichoke hearts, salt, and pepper. Mix together and continue to saute about 3 minutes.

Transfer mixture to a medium bowl and allow to cool.

Mix goat cheese, sun-dried tomatoes, and basil into artichoke mixture.

Spoon mixture onto center of prepared chicken breasts. Spread out the mixture, leaving a margin around the edges. Roll chicken up tightly and wrap in plastic wrap. Refrigerate until ready to use.

(If making ahead just stop at this point until ready to cook.)

Sprinkle chicken breasts all over with chicken dust. (Note: See recipe below to make your own)

Preheat oven to 350F.

Heat 1 TBSP olive oil in skillet (use the same one from before to get extra flavor!) over medium high heat.

Cook chicken on all sides until browned. About 7 minutes total.

Move chicken to rack placed over a baking dish (you can skip the rack and place it right in the baking dish if you prefer). Bake 25 minutes until juices run clear.

Chicken Dust

2 TBSP dried onions

2 TBSP garlic powder

1 tsp cayenne pepper

Mix together in a small jar with a tight fitting lid. Store in the cupboard.

Buffalo Mixed Nuts

2020-09-12T08:22:00.026-07:00

Try these if you like a nice low carb kick of spice!

Ingredients

2/3 cup raw almonds

2/3 cup raw pecans

2/3 cup raw walnuts

3 tbsp Frank's Hot Sauce, room temperature

2 tbsp butter melted

3/4 tsp salt

1/2 tsp cayenne

1/2 tsp garlic powder

Directions

Preheat the oven to 350F. Line a baking sheet with parchment paper.

In a large bowl, mix all the nuts together.

In a smaller bowl, mix the rest of the ingredients together.

Pour over nut mixture and stir to coat well.

Spread nuts in a single layer on the baking sheet.

Bake about 12 minutes, stirring about every few minutes, until the nuts are just beginning to brown. Remove and allow to cool completely. Store in an airtight container.

2020-09-04T05:05:00.009-07:00

Because you know you want it... Peach Cobbler!

PEACH COBBLER

1 stick butter (4 oz.)
3/4 cup sugar
3/4 cup flour
2 tsp. baking powder
pinch of salt
3/4 cup milk
2 cups sliced peaches

Preheat oven to 350. Melt butter in 9" square baking dish. Mix sugar, flour, baking powder, salt, and milk. Pour over the melted butter. DO NOT STIR.
Arrange peach slices evenly onto batter. DO NOT STIR. Bake at 350 for 45-50 minutes.
Sometimes I make this with coconut sugar and whole wheat flour for a whole new deep dark taste sensation!
Keep this recipe handy... everyone is going to want it!

Raspberry Zingers

2020-08-22T10:51:00.012-07:00

Raspberry Zingers

Do yourself a favor and gather the ingredients for these beauties! I recently got a craving for Zingers and went in search of a good homemade substitute. This absolutely fits the bill! They weren't any harder than making cupcakes either!

English Madeleine Cakes aka Raspberry Zingers! These were so good. I stored them in an airtight container in the fridge and enjoyed them all week! No need for a special pan... I just used a well-buttered muffin pan.

INGREDIENTS

Chia Berry Jam Recipe - makes about 1/2 cup jam
1-1/2 cups frozen berries, thawed (I recommend small berries)
2 TBSP real maple syrup
2 tsp chia seeds
1/4 tsp vanilla

Cupcakes

1 cup almond flour

1/4 cup coconut flour

1 tsp baking powder

1/2 tsp xanthan gum

1/4 cup melted butter

3 eggs

1/4 cup heavy cream

1 tsp apple cider vinegar

1 tsp vanilla

1/4 cup powdered sweetener

1/2 tsp salt

Topping

3/4 cup unsweetened shredded coconut

1 tsp powdered sweetener

INSTRUCTIONS

First make the chia berry jam and set aside. It can be made ahead if you like.

Make the cupcakes:

Preheat oven to 350F. Grease or butter cupcake tin.

Beat eggs in a stand (or hand) mixer) until fluffy.

Add butter, vanilla, apple cider vinegar, and cream to eggs and blend well.

Sift almond flour, coconut flour, and powdered sweetener in a large bowl.

Add baking powder, xanthan gum, and salt to the dry ingredient and mix well.

Pour wet ingredients into dry ingredients and fold together gently until just blended.

Fill muffin tins halfway.

Bake 13-15 minutes or until a toothpick inserted in the center comes out clean.

Allow cupcakes to cool for 5 minutes and then turn upside down on a wire rack to cool completely.

Mix the coconut and sweetener in a small bowl.

Assemble the Zingers:

Roll cupcakes in chia berry jam. Coat the cakes all over but don't allow them cupcakes to sit in the jelly (they will get too wet).

Sprinkle with coconut.

NOTES: For low carb, I prefer monk fruit with erythritol. To make powdered sweetener, just whizz the granulated sweetener in a clean coffee grinder until powdery.

Ham and Swiss on a Chaffle

2020-07-25T11:32:00.000-07:00

I really wanted this flatbread panini but it was already past lunchtime and the panini bread was going to take longer than I wanted to spend... I was hungry now! So I decided to use chaffles for my bread. If you haven't tried a chaffle for breakfast yet, you really should. Basically, an egg and half a cup of shredded mozz, whisked together and poured into a waffle iron. It is really that simple. Anyway... I wanted a sandwich! So I present to you...

Ham and Swiss on a Chaffle

Mix up one batch of chaffles (two small chaffles)
When the first chaffle comes off the waffle iron, layer a slice of swiss, then a couple pieces of deli ham, a smear of dijon mustard, and two thin slices of granny smith apple.
When the next chaffle comes off... drop in on top!

Voila!

(Also, I didn't have brie which is called for in the panini recipe linked above, so I used Swiss!)

Basic Chaffle Recipe
1 egg
1/2 cup shredded mozzarella cheese

Whisk the egg. Add in mozzarella and stir to combine well. Pour half the batter (just over 1/4 cup) into a hot waffle iron. Cook a couple minutes. Remove chaffle. Repeat for second chaffle.

What are you eating? Whatever it is... Keep it Clean!

#nosugar #nograins - How to Do it

2020-06-28T04:18:00.004-07:00

Just a quick post to summarize my way of eating. I started out "eating clean" which, for me, meant just eating food in its natural state, or close to it at least (minimally processed). Processed, pre-packaged food is my enemy, but I also know that life is real and sometimes it's hard and a lot of the time it's real hard, so I do buy some processed stuff... I just make sure it has really minimal number of ingredients and no added sugars or grains. That means reading labels which is a total pain but once you've done it a while, you get a pretty good idea of what you can buy.

By switching to a clean eating life, I lost about 30 pounds.

About 18 months ago, I transitioned to no sugar, no grains. I had picked up a few pounds again (I had definitely strayed from my clean eating). It paid off quickly and I easily dropped the weight I'd picked up. It's been easier to maintain this way of eating too... at least for me. I eat fairly high protein, moderate fat (because of my age) and low carb.

Okay, I said I'd keep this brief, but I do need to tell you that planning and/or prepping meals ahead of time helps a lot! Also having some easy go-to snacks helps, although I find I don't snack as much if I stay on course. I try to do intermittent fasting (which just means eating only for 8 hours a day... no, not continuously) but some days that just doesn't happen. So... typical day:

10 am Breakfast: Buffalo Omelette
Prepare the filling. Put 2 ounces cream cheese and 1 TBSP blue cheese in a microwavable dish and heat for 30 seconds. Stir in 1 tsp hot sauce.

Make the omelette. Heat 1 TBSP butter in a skillet. Whisk together 2 eggs and 1 TBSP water. Add to skillet. Cook on medium (cook it slowly... don't let it brown). As the eggs start to firm up, add the filling to one side. Allow to firm up a little more and then fold the other side over the filling. Cover with a lid and cook on low until cooked through.

Strawberry Shortcake!

Noon Lunch: Grilled Hamburger Salad
Grill a hamburger to desired doneness. Place over a bed of shredded lettuce or greens of choice. Add a side of dill pickle slices and pickled red onion. Garnish burger with sriracha mayo. (Make your own by mixing 1/4 cup mayo with 1 tsp sriracha, more or less to taste.)
Dessert (not every day!): Strawberry shortcake

3 pm Snack: 2 slices manchego cheese and small handful of blueberries

5 pm Dinner: Ranch chicken and roasted spring onions

Honestly, you can just mix this up in the way that works best for you. The focus is on eliminating added sugar and grains.

Sometimes I only have cottage cheese for breakfast (because I like it!) if that's what I'm feeling. I try to eat more at lunch so I don't eat as much in the evening as that works best for me. But if I keep my protein up, I don't feel as hungry throughout the day anyway. Don't eat treats every day, even ones with no sugar, no grains, but we all need them now and then, don't we?

For best results, follow my blog to get great recipes. Or page back through the old ones to see what you've been missing.

So Easy Baked Beans

2020-06-24T17:30:00.006-07:00

My mom used to make her baked beans in an earthenware crock in the oven on a low heat for hours. They were unbelievably thick and rich! I have come up with a quick way to replicate that flavor...

So Easy Baked Beans

3 or 4 slices bacon
1 small onion, roughly chopped

Hard to get a good pic of beans, but they taste amazing!

1 can pinto beans, drained and rinsed
1 can black beans, drained and rinsed
1 cup mixed frozen peppers, thawed and chopped
1/4 cup apple cider vinegar
2 TBSP honey
1/4 blackstrap molasses
6 oz can tomate paste
1/4 cup water

Preheat oven to 350F

Fry bacon on stove top in dutch oven (or oven safe pot) until browned and crispy. Remove bacon and set aside.
Sauté onion in bacon grease until tender.
Roughly chop bacon and return to pot.
Add both cans of beans and peppers to the pot.
In a small bowl, mix together the apple cider vinegar, blackstrap molasses, honey, tomate paste and water.
Pour over bean mixture and stir to mix and coat well.

Cover tightly and bake for about one hour.

Coconut Macaroons... low carb!

2020-06-22T12:14:00.000-07:00

I love coconut and macaroons are the perfect low carb treat. Just a few ingredients and you have yourself a great dessert or snack!

Coconut Macaroons

Bad pics of good food!

4 egg whites
1/4 cup granulated sweetener (I prefer Lakanto monk fruit sweetener)
1/4 cup almond flour
2 cups unsweetened coconut
1 TBSP coconut oil, softened
1 TBSP vanilla

Line a baking sheet with parchment paper. Preheat oven to 375F.

Beat egg whites and sweetener in stand mixer until stiff peaks form.

While that's beating, mix together almond flour, unsweetened coconut, coconut oil, and vanilla in a medium sized bowl.

Once egg whites are stiff, fold gently into almond flour mixture.

Drop by spoonfuls onto prepared baking sheet. Bake about 10-15 minutes (see notes) or until tops are golden brown.

NOTES: I make mine a little on the small side to get more so I bake them about 10 minutes. You can make them larger and bake them a little longer.

What are you eating today? Whatever it is, Keep it Clean!!

Sweet Potato Black Bean Burgers - a great make ahead recipe!

2020-06-21T09:20:00.000-07:00

This recipe can be made with basically leftovers, if you happen to have leftover sweet potatoes (I do!) and quinoa (I do!), but you can also just start from scratch! Seasonings and add-ins can really be pretty much whatever floats your boat but still allows it to stick together. You could sub brown rice for quinoa, leave out the corn, use a different kind of beans (maybe pintos??)... It's a pretty forgiving recipe.

In some parts of the country, you can get Jersey gold sweet potatoes which is what I use (again... leftovers!). But any kind will do. I love the flavor of these burgers, but mostly I love that I can make them ahead and freeze them. They are a great quick meal when you've had a busy week!

Sweet Potato Quinoa Burgers

Ready to go in the oven!

15 ounce can black beans, drained and rinsed
3 cups sweet potatoes, cooked, cooled, and cubed
1/2 cup corn
1/2 cup red onion, diced
3 cloves garlic, crushed
1/2 cup cooked quinoa
1 TBSP olive oil
1/3 cup almond flour
salt and pepper to taste
1 tsp cumin
1 tsp organo
1 tsp chili powder
1/4 tsp cayenne
(Also see notes below)

Preheat oven to 375F. Line a baking sheet with parchment paper.

Mash sweet potatoes in a large bowl.
Pour the drained and rinsed black beans into a small bowl and roughly mash (most should be mashed, some can be whole).
Add the black beans to the sweet potatoes.
Add remaining ingredients to the potato mixture and mix well.

Form mixture into burgers about 1/2" thick. Place on prepared baking sheet.

Bake 30 minutes, flipping halfway through.

NOTES:

Use canned (drained), frozen, or leftover corn from the cob.
I often keep a jar of minced garlic in the fridge. You can substitute 1-1/2 tsp minced garlic for the crushed garlic, if you like.
Quinoa is measured after it's cooked for this recipe.
I like to substitute 1 TBSP "Everything but the Elote" seasoning from Trader Joe's for the cumin, oregano, chili powder, and cayenne.
To freeze ahead, place formed uncooked burgers on a baking sheet lined with parchment paper. Place in freezer for an hour or so or until frozen solid. Place in freezer container and freeze until ready to use. To cook frozen patties, just add some extra time (or thaw and then bake).

What are you eating today? Whatever is it, Keep it Clean!

Goat Cheese and Tomato Tart

2020-06-05T12:50:00.001-07:00

Goat Cheese and Tomato Tart ... there will be bacon! I love this recipe. It's pretty simple to make and you can do it ahead if you want and refrigerate for later.

Goat Cheese and Tomato Tart

2 cup almond flour
2 TBSP coconut flour
1/2 tsp garlic powder

Goat Cheese and Tomato Tart

1/4 tsp salt
4 TBSP butter, melted
1 TBSP water
2 slice bacon, cooked and diced
8 ounces goat cheese
3 eggs
3/4 cup heavy cream (sub: milk, half-and-half, or non-dairy milk)
1 tsp minced garlic
1/2 tsp dried basil
salt and pepper to taste
5 grape or cherry tomatoes, sliced thin

Preheat oven to 325F.
In a large bowl, whisk together almond flour, coconut flour, garlic powder, and salt. Stir in melted butter and water thoroughly. Continue whisking until it clumps together.

Press dough evenly onto bottom and sides of a large pie pan or tart pan.

Bake 15 minutes. Remove from oven and allow to cool slightly. Increase oven to 350F.

Process goat cheese in food processor until crumbly. Add eggs, cream, garlic, basil, salt and pepper. Process until smooth.

Pour filling into prepared crust. Sprinkle with chopped bacon and slices of tomato.

Bake 30 minutes or until center is set. Allow to cool 10 - 15 minutes before serving.

Cover and refrigerate leftovers.

Peach Cake #nosugar #nograins

2020-06-02T12:28:00.002-07:00

Peaches are starting to come into season, so you need a new recipe, don't you? My Favorite Husband makes a really amazing cobbler that is definitely not #nosugar #nograins, and sometimes I indulge. But with keeping ourselves isolated I have probably been snacking just a little too much, so decided to make a more lifestyle-friendly dessert.

Peach Cake - #nosugar #nograins

3 medium peaches, peeled and diced

1/2 cup plus 2 TBSP Monk Fruit sweetener, divided

1/2 tsp cinnamon, divided

1/4 tsp xanthan gum

1-1/4 cup almond flour, divided

5 TBSP melted butter, divided

2 TBSP coconut flour

1 tsp baking powder

2 eggs

1 tsp vanilla extract

Preheat oven to 350F. Grease 8"x8" glass baking dish with non-stick spray.

In a small bowl, combine peaches, 2 TBSP sweetener, 1/4 tsp cinnamon, and xanthan gum. Stir to fully combine.

In a separate small bowl, combine 6 TBSP almond flour, 2 TBSP sweetener, 1/4 tsp cinnamon, and 1 TBSP melted butter. Mix together with a fork. It will be somewhat wet and lumpy.

In a mixing bowl, combing 3/4 cup almond flour, coconut flour, baking powder, 4 TBSP melted butter, 6 TBSP sweetener, and vanilla. Mix until smooth with electric mixer.

Spread batter into bottom of prepared baking dish.

Spread peach mixture on top, spreading them to the edge.

Sprinkle with cinnamon mixture. (You may have to break off bits and drop it on, just try to distribute somewhat evenly.)

Cover with aluminum foil and bake 35 minutes. Remove foil and bake 10 minutes longer or until top is golden.

NOTE: If you have fresh blueberries, throw in a big handful of those too! It's winning combination!

Strawberry Shortcake - No Sugar No Grains!

2020-05-22T16:05:00.001-07:00

I ran across this gorgeous keto strawberry shortcake recipe over at peaceloveandlowcarb.com, and I just happened to have just picked up from strawberries! It's just the two of us, so rather than make the beautiful four-layer work of art you'll see at the link, I simplified it a bit.

I made a single layer of cake. Once it was cooled, I cut it into eighths. Then, as we are ready to use it, I split the triangle horizontally to make two layers. The bottom layer goes in the bowl, followed by lots of fresh strawberries. Then place the top layer of the cake and pour on a little milk, whipped cream, or ice cream! The picture does not lie! This is an outstanding cake! AND it's made with no added sugars and no grains!

Strawberry Shortcake

Strawberry Shortcake - No Sugar No Grains

4 eggs, separated
1/2 tsp cream of tartar
1/2 cup powdered monk fruit sweetener (or erythritol)
1-1/2 cups almond flour
1/4 cup coconut flour
1/2 tsp baking powder
6 TBSP butter, melted
1/4 cup milk of choice (unsweetened vanilla almond milk works great!)
1-1/2 tsp vanilla

Preheat oven to 350 F. Grease an 8" round cake pan.

Using an electric mixer, whisk the egg whites and cream of tartar until frothy. Add the monk fruit sweetener and continue to whisk about 3 minutes.
Add egg yolks and beat until thick and creamy.
Combine almond flour, coconut flour, and baking powder in a separate bowl. Add to the egg mixture, folding gently to combine. Use care to now deflate the egg mixture.
Combine melted butter, milk, and vanilla into a separate bowl. Add to the batter, folding gently until just combined.
Pour batter into prepared pan. Ensure it is distributed evenly and smoothed across the top.

Bake about 45 minutes or until a toothpick inserted in the center comes out clean.
Remove from oven and cool completely.

To serve, cut into eighths. Cut each piece in half horizontally. Place the bottom half in a dish, top with berries, and then add the top half of the cake. Top with whipped cream, ice cream, or milk.

Mediterranean Chicken and Orzo

2020-05-20T16:02:00.005-07:00

I love making meals in the slow cooker or the Instant Pot. Either way, it is usually just a dump it in and let it do its thing! I don't normally eat grains but I made an exception for this recipe. It adds to the heartiness of the meal.

Mediterranean chicken and green beans

Mediterranean Chicken and Orzo
for the instant pot!

6 chicken thighs (see notes)
2 cups chicken or vegetable broth
1/3 cup tomato sauce (or 2 Roma tomatoes, chopped)
1 cup pitted olives (see notes)
1 large carrot, chopped
1/2 cup red onion, chopped
3 TBSP lemon juice
1 TBSP lemon zest
2 TBSP butter
1 TBSP Italian seasoning
1 cup whole wheat uncooked orzo pasta (optional)

Put all ingredients except orzo into Instant Pot. Close pressure valve. Set to pressure cook on high for 10 minutes.
Once done, quick release pressure. Add in orzo and stir. Replace cover and close valve.
Pressure cook on high for 3 minutes. Allow pressure to naturally release.

Notes:
Chicken - You can use skin on or skinless, bone in or boneless chicken. The skin will not crisp up in an instant pot though, so you may want to remove it.
Olives - I like kalamata olives but you can use whatever you prefer (even a mixture of different ones!)
If you don't eat grains, you can skip the orzo.

What are you eating? Whatever it is, keep it clean!

Ranch Chicken and Roasted Spring Onions

2020-04-26T12:43:00.000-07:00

This was a delicious combination! I chose to grill the chicken on a gas grill and roast the onions in the oven, but you could probably put the chicken in the oven for 25-30 minutes (in a separate dish from the onions) and cook them the last half (-ish) of the onions' cooking time.

Ranch Chicken and Roasted Spring Onions

Roasted Spring Onions

Ingredients
6 medium bulb spring onions
4 TBSP butter, softened
1 tsp dried dill (or 1 TBSP fresh dill)
1 tsp lemon juice
salt and pepper

Directions
Preheat oven to 375F. If necessary, trim the tops of the onions so they fit in a baking dish. Cut the onion bulbs in half.
Blend the butter and dill together in a small bowl. Rub the butter mixture evenly over all of the onions.
Place the onions in the dish, alternating directions so they fit.
Roast in the oven for about 50 minutes or until very soft and beginning to caramelize.
Remove from the oven and sprinkle with lemon juice. Salt and pepper to taste.

Notes: Smaller or larger onions can be used. Just adjust the time accordingly for smaller ones; and for the larger ones, cut them into quarters before roasting.

Ranch Chicken

Ingredients
2 chicken breasts (sliced horizontally into two thin fillets each)
1 TBSP Ranch seasoning mix (see recipe below)
1 TBSP olive oil

Directions
Brush olive oil lightly all over chicken
Sprinkle Ranch mix all over chicken

Grill at 450F for about 12 minutes each side until done.

Ranch Seasoning Mix
2 TBSP dried parsley1-1/2 tsp dried dill2 tsp garlic powder2 tsp onion powder2 tsp dried onion flakes1 tsp black pepper1 tsp chives1 tsp salt
Mix together and store in an airtight container until ready to use.

Pleated Mask Making Tutorial

2020-04-07T03:48:00.003-07:00

Edited to add a link to this video on making bias tape without a tool. If you want to make ties for your masks from the same or contrasting fabric, you can use this same method. This will speed things up immensely and eliminate the burned fingers from trying to fold and press your strips of fabric into ties.

Now... onto the rest of the mask making instructions!

I know there are a lot of patterns and instructions out there for making pleated masks. I have viewed a few but, as is my nature, I have a tendency to learn as I go. So I took the basic idea and over time tweaked it to this super fast process. If you can do it as a mini-production line, it will go even faster! That is, group your work so that you are completing only one or two steps at a time. When I sew the top and bottom seam for example, I don't even cut the thread but leave a few stitches and then bring in the next one. When I'm all done sewing, I just clip the threads that are attaching them together.

I have made these using elastic (but I can't get any right now!), bias tape, and even made my own woven fabric ties. This is a lot faster and allows for some stretch in the ties. These can be tied around the head or each side can be tied together to make loops for over the ears. With the softness of the knit, they are very comfortable!

Always use two different colors or prints of cotton or poly/cotton woven non-stretch material. This allows the user to know which side they put toward their face.

For each mask, you will need:
Thread
Two 9" x 9" squares of fabric
2 each of 1" x 32" strips of jersey knit (for ties)

1. Cut two squares approximately 9" x 9" (a little less is okay too). Place right sides together.

2. Stitch at the top and bottom. Turn right side out and press.

3. Fold the square into thirds from top to bottom and press.

4. Unfold and it will look like this:

5. Next pinch the fold nearest the bottom. The picture only shows one hand but use two hands, one at the left and one at the right. Pinch and pull down slightly to make a pleat. Move up to the next fold and repeat. And repeat with the top fold.

6. Press really well!

7. Stitch along the pleats to hold them in place.

8. Find the center of your tie and place it on the edge of the fabric. Stitch. Fold it over the edge and stitch again. (This step is for any kind of ties, whether the jersey knit or the fabric ties... here is a link to that video for fabric ties again!)

Finished!!