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Chicken Sausage and Veggies Over Spaghetti Squash•    6 Chicken Sausages (I used a spinach version)•    1 Sweet Onion•    1 Green Pepper•    1 Orange or Yellow Pepper•    2 Yellow Squash•    2 Zucchini•    4-5 cloves garlic, chopped•    2-3 tbs coconut oil•    Red Pepper Flakes, Basil, Onion Powder, Garlic Powder, Salt and Pepper, to taste•    1 Spaghetti Squash•    1 28oz can of Diced Tomatoes
 The fastest way I cook spaghetti squash is to cut it in half, use an ice cream scooper to get the seeds out, soak 2 paper towels in water and put them on top of the squash halves. Throw in the microwave for 10-15 min. When it cools off, use a fork to scrape out the squash noodles. Season with some salt, pepper, fresh parsley, garlic…..whatever.
Then, in an oven, toaster oven or grill, start cooking your chicken sausage according to your preference. I personally use the toaster oven and broil them for 10 min or until lightly brown on the skins. When they are done, cut them up or set them aside until your veggies and sauce is done.
Heat coconut oil on med to high heat. 
Dice up onions, yellow squash, zucchini and peppers in decent size chunks so they don’t turn to mush when cooked.
When the pan/oil is hot, toss in the squash, peppers and zucchini only. When they start to get soft and brown, then throw in the onions. Cook another 5 min til onions turn transparent, then throw in garlic last.
When veggies are done, strain your can of diced tomatoes and then put your tomatoes in the pan. Add the seasonings above, to your liking. Add the chicken sausage. Cover and let that sit and cook for another 10 min.Boom.
 
 

Chicken Sausage and Veggies Over Spaghetti Squash

•    6 Chicken Sausages (I used a spinach version)
•    1 Sweet Onion
•    1 Green Pepper
•    1 Orange or Yellow Pepper
•    2 Yellow Squash
•    2 Zucchini
•    4-5 cloves garlic, chopped
•    2-3 tbs coconut oil
•    Red Pepper Flakes, Basil, Onion Powder, Garlic Powder, Salt and Pepper, to taste
•    1 Spaghetti Squash
•    1 28oz can of Diced Tomatoes


The fastest way I cook spaghetti squash is to cut it in half, use an ice cream scooper to get the seeds out, soak 2 paper towels in water and put them on top of the squash halves. Throw in the microwave for 10-15 min. When it cools off, use a fork to scrape out the squash noodles. Season with some salt, pepper, fresh parsley, garlic…..whatever.

Then, in an oven, toaster oven or grill, start cooking your chicken sausage according to your preference. I personally use the toaster oven and broil them for 10 min or until lightly brown on the skins. When they are done, cut them up or set them aside until your veggies and sauce is done.

Heat coconut oil on med to high heat.

Dice up onions, yellow squash, zucchini and peppers in decent size chunks so they don’t turn to mush when cooked.

When the pan/oil is hot, toss in the squash, peppers and zucchini only. When they start to get soft and brown, then throw in the onions. Cook another 5 min til onions turn transparent, then throw in garlic last.

When veggies are done, strain your can of diced tomatoes and then put your tomatoes in the pan. Add the seasonings above, to your liking. Add the chicken sausage. Cover and let that sit and cook for another 10 min.

Boom.

 


 

German Potato Salad•    5lb bag of Red Potatoes •    Parsley, fresh•    1 pkg of Bacon•    3-5 tbs Extra Virgin Olive Oil•    1 Sweet Onion, minced•    1-2 tbs Chicken Bouillon Cubes•    3-5 tbs White Vinegar•    Salt & Pepper, to taste 
 Cut potatoes in quarters or more, depending on size of potato. You do NOT want them small, but you don’t want them halved, either. Put pieces in a big pot of COLD water. Leave peels on. When done chopping, start boiling water until potatoes are firm, yet break apart when you poke them with a fork. DO NOT OVERCOOK or you’ll have mush.
While potatoes are boiling, put the oven on 375, line 2 baking sheets with foil, and lay bacon flat on sheets. Cook for about 15-20 min, draining and reserving the grease about half way through cooking. You want the bacon crispy for this.
While those things are going, mince up a sweet onion and the fresh parsley, set aside.

When potatoes are done, put in a strainer and rinse with cold water to stop them from cooking more. Then season with salt and pepper and put in fridge til they are cool to the touch.
After bacon is done, place on paper towels to dry and crisp. When cooled, crumble it all up with your hands, set aside.When potatoes are cooled completely, dump them in a big bowl. Pour reserved bacon grease on them. Add a couple tablespoons of vinegar and olive oil to your liking. I personally like mine more on the vinegar-y side so I do a 3:1 ratio of vinegar to oil. Throw in as much of the minced onion as you like and add the bacon. Lastly, take 1-2 bouillon cubes and dissolve them in about 3 tbs of HOT water. Pour over everything and mix together.Add more/less seasoning or ingredients as you like.
 
 

German Potato Salad

•    5lb bag of Red Potatoes
•    Parsley, fresh
•    1 pkg of Bacon
•    3-5 tbs Extra Virgin Olive Oil
•    1 Sweet Onion, minced
•    1-2 tbs Chicken Bouillon Cubes
•    3-5 tbs White Vinegar
•    Salt & Pepper, to taste
 


Cut potatoes in quarters or more, depending on size of potato. You do NOT want them small, but you don’t want them halved, either. Put pieces in a big pot of COLD water. Leave peels on. When done chopping, start boiling water until potatoes are firm, yet break apart when you poke them with a fork. DO NOT OVERCOOK or you’ll have mush.


While potatoes are boiling, put the oven on 375, line 2 baking sheets with foil, and lay bacon flat on sheets. Cook for about 15-20 min, draining and reserving the grease about half way through cooking. You want the bacon crispy for this.

While those things are going, mince up a sweet onion and the fresh parsley, set aside.

When potatoes are done, put in a strainer and rinse with cold water to stop them from cooking more. Then season with salt and pepper and put in fridge til they are cool to the touch.

After bacon is done, place on paper towels to dry and crisp. When cooled, crumble it all up with your hands, set aside.

When potatoes are cooled completely, dump them in a big bowl. Pour reserved bacon grease on them. Add a couple tablespoons of vinegar and olive oil to your liking. I personally like mine more on the vinegar-y side so I do a 3:1 ratio of vinegar to oil. Throw in as much of the minced onion as you like and add the bacon.

Lastly, take 1-2 bouillon cubes and dissolve them in about 3 tbs of HOT water. Pour over everything and mix together.

Add more/less seasoning or ingredients as you like.

 


 

A Kitchen Must Have
Save tons of oil when cooking and eat healthier!

A Kitchen Must Have

Save tons of oil when cooking and eat healthier!

Cilantro Citrus Chicken Kebab•    3 Chicken Breasts, cut in chunks•    Cilantro, fresh•    1-2 Lemon (or limes)•    2-3 tbs Virgin Olive Oil or Coconut Oil•    Sweet Onion•    Zucchini•    Mushrooms•    1/2 tsp salt•    1/2 tsp black pepper 
 Chop up chicken and vegetables in skewer size chunks, set aside separately.
Mince up cilantro and mix it in with lemon (or lime juice), olive oil, salt and pepper. Put chicken in and marinade 30+ min.
Alternate chicken and vegetables on skewers.
Grill for a few minutes on each side - do not overcook! Check frequently on them.
Goes well with sweet potatoes and avocado (as shown).
 
[Double up ingredients depending how much meat you are using]
  

Cilantro Citrus Chicken Kebab

•    3 Chicken Breasts, cut in chunks
•    Cilantro, fresh
•    1-2 Lemon (or limes)
•    2-3 tbs Virgin Olive Oil or Coconut Oil
•    Sweet Onion
•    Zucchini
•    Mushrooms
•    1/2 tsp salt
•    1/2 tsp black pepper
 


Chop up chicken and vegetables in skewer size chunks, set aside separately.

Mince up cilantro and mix it in with lemon (or lime juice), olive oil, salt and pepper. Put chicken in and marinade 30+ min.

Alternate chicken and vegetables on skewers.

Grill for a few minutes on each side - do not overcook! Check frequently on them.

Goes well with sweet potatoes and avocado (as shown).

 

[Double up ingredients depending how much meat you are using]


 

Greek Yogurt Lamb Kebab•    Lamb, cut in chunks (I used leg portion)•    1 sweet onion•    2 tbs Greek Yogurt ( I used Chobani 0% Plain)•    1/2 cup tomato paste•    2 tbs extra virgin olive oil•    1 tsp cumin powder•    1 tsp chilli powder•    1 tsp paprika•    1 tsp salt•    1/2 tsp black pepper 
 Cut up lamb and onion in skewer size chunks, set aside.
Mix all remaining ingredients and add lamb - marinade 30+ min.
Alternate lamb and onion on skewers.
Grill for a few minutes on each side - do not overcook! Check frequently on them.
Goes well with quinoa and/or sauteed green beans (as shown).
 
[Double up ingredients depending how much meat you are using]
  

Greek Yogurt Lamb Kebab

•    Lamb, cut in chunks (I used leg portion)
•    1 sweet onion
•    2 tbs Greek Yogurt ( I used Chobani 0% Plain)
•    1/2 cup tomato paste
•    2 tbs extra virgin olive oil
•    1 tsp cumin powder
•    1 tsp chilli powder
•    1 tsp paprika
•    1 tsp salt
•    1/2 tsp black pepper
 


Cut up lamb and onion in skewer size chunks, set aside.

Mix all remaining ingredients and add lamb - marinade 30+ min.

Alternate lamb and onion on skewers.

Grill for a few minutes on each side - do not overcook! Check frequently on them.

Goes well with quinoa and/or sauteed green beans (as shown).

 

[Double up ingredients depending how much meat you are using]


 

Baked Eggplant

• 1 Eggplant, sliced
• 1 Tomato, sliced and patted dry.
• Panko + Italian Breadcrumbs
• Sea Salt, Garlic Salt, Pepper (to taste)
• 1 egg (more if you have a lot of eggplant)
• Extra Virgin Olive oil (or coconut oil)
• Spinach (optional)

Beat Egg in a dish. In a seperate dish, combine breadcrumbs and spices.
Dip eggplant slices in egg, then cover in breadcrumb mixture.
Foil-line a cookie sheet and spray with olive oil. Place eggplants on sheet and spray tops with oil.
Cook at 400 degrees for about 10 min, then broil a few min on both sides til crispy and brown. Add tomato and/or cheese the last couple minutes.
Just check frequently so that it doesn’t burn.
Serve over steamed spinach.

Baked Eggplant



• 1 Eggplant, sliced

• 1 Tomato, sliced and patted dry.

• Panko + Italian Breadcrumbs

• Sea Salt, Garlic Salt, Pepper (to taste)

• 1 egg (more if you have a lot of eggplant)

• Extra Virgin Olive oil (or coconut oil)

• Spinach (optional)



Beat Egg in a dish. In a seperate dish, combine breadcrumbs and spices.

Dip eggplant slices in egg, then cover in breadcrumb mixture.

Foil-line a cookie sheet and spray with olive oil. Place eggplants on sheet and spray tops with oil.

Cook at 400 degrees for about 10 min, then broil a few min on both sides til crispy and brown. Add tomato and/or cheese the last couple minutes.

Just check frequently so that it doesn’t burn.

Serve over steamed spinach.

Breakfast:
Eggs over baked sweet potato.

Breakfast:

Eggs over baked sweet potato.

Breakfast:1/2 cup quinoa
2 tbs chia seeds
2 tbs ground flax seed
Cinnamon
Agave Vanilla (or maple syrup)
Vanilla soy milk (or almond milk)
Fruit
• • • • • • • • • • • • •
Cook quinoa as normal.
Throw in chia seeds and flax seed the last minute of cooking.
Put in a bowl and sprinkle cinnamon in (to your taste), swirl a little agave vanilla or maple syrup in.
Pour vanilla soy milk on top.
Add fruit.
Enjoy.

Breakfast:

1/2 cup quinoa

2 tbs chia seeds

2 tbs ground flax seed

Cinnamon

Agave Vanilla (or maple syrup)

Vanilla soy milk (or almond milk)

Fruit

• • • • • • • • • • • • •

Cook quinoa as normal.

Throw in chia seeds and flax seed the last minute of cooking.

Put in a bowl and sprinkle cinnamon in (to your taste), swirl a little agave vanilla or maple syrup in.

Pour vanilla soy milk on top.

Add fruit.

Enjoy.

Banana Waffles •    2 ripe bananas (w/ brown spots), mashed •    Batter : bisquick mix, 1 egg, vegetable oil, milk •    1/2 tsp. cinnamon •    1 tsp. brown sugar •    1 tsp. vanilla  
Make the waffle base by following bisquick’s waffle recipe on its box.
Blend until smooth, then add all leftover ingredients. Let sit 4-5 minutes.
Pour in waffle maker at half heat (use nonstick spray first), check til you reach the texture you like.
Top with syrup, nutella, whip cream, fruit, caramel, flax seed, or nuts….anything, really!.

Banana Waffles

•    2 ripe bananas (w/ brown spots), mashed
•    Batter : bisquick mix, 1 egg, vegetable oil, milk
•    1/2 tsp. cinnamon
•    1 tsp. brown sugar
•    1 tsp. vanilla
 


Make the waffle base by following bisquick’s waffle recipe on its box.

Blend until smooth, then add all leftover ingredients. Let sit 4-5 minutes.

Pour in waffle maker at half heat (use nonstick spray first), check til you reach the texture you like.

Top with syrup, nutella, whip cream, fruit, caramel, flax seed, or nuts….anything, really!.



Venison Roast - Crockpot  •    1-2lbs venison loin •    1/2 cup ketchup •    1/2 cup reduced sodium soy sauce •    1/4 cup worcestershire sauce •    2 tsp. minced garlic •    1 1/5 tsp. chopped/crushed hot peppers (B&G brand in a jar) •    1/3 cup water •    1/2 onion, chopped 
 
Place meat and chopped onion in the crockpot.
Mix all the remaining ingredients, and pour over meat and onions.
Cook on low heat for 4-6 hours or until center isn’t pink anymore.
Great served with asparagus, beets or carrots.

Venison Roast - Crockpot
 
•    1-2lbs venison loin
•    1/2 cup ketchup
•    1/2 cup reduced sodium soy sauce
•    1/4 cup worcestershire sauce
•    2 tsp. minced garlic
•    1 1/5 tsp. chopped/crushed hot peppers (B&G brand in a jar)
•    1/3 cup water
•    1/2 onion, chopped


 

Place meat and chopped onion in the crockpot.

Mix all the remaining ingredients, and pour over meat and onions.

Cook on low heat for 4-6 hours or until center isn’t pink anymore.

Great served with asparagus, beets or carrots.



Turkey Pineapple Wrap

1 Spinach Wrap
Turkey Breast
Cherry Tomatoes
Spring Mix
Pineapple
75% Reduced Fat Cheddar

Turkey Pineapple Wrap



  • 1 Spinach Wrap
  • Turkey Breast
  • Cherry Tomatoes
  • Spring Mix
  • Pineapple
  • 75% Reduced Fat Cheddar

Best Foods for a Healthy Diet!

Nutritional data for foods that help you lose weight and stay lean.

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every day is a gift.

Chicken Salad Pita

2 Breasts Chicken
3 tbs light mayo
1 stalk celery, chopped
1/4 onion, minced
4 gherkin pickles, chopped
cherry tomato, sliced
spring mix greens

I boiled 2 boneless, skinless chicken breasts until the meat pulls apart easy. Then, chop chicken and add light mayo, celery, pickles, and some salt + pepper, to taste.
Stuff a pita with your chicken salad, add spring mix greens and tomatoes. mmmm!

Chicken Salad Pita



  • 2 Breasts Chicken
  • 3 tbs light mayo
  • 1 stalk celery, chopped
  • 1/4 onion, minced
  • 4 gherkin pickles, chopped
  • cherry tomato, sliced
  • spring mix greens



I boiled 2 boneless, skinless chicken breasts until the meat pulls apart easy. Then, chop chicken and add light mayo, celery, pickles, and some salt + pepper, to taste.

Stuff a pita with your chicken salad, add spring mix greens and tomatoes. mmmm!