Body Well-Being

11/04/2021

Salmon filet topped with pesto and panko bread crumbs. Texture and flavor are both out of this world!

You can use either fresh or previously frozen salmon filets. Skin preference is optional. Top your salmon with a dollop of your favorite pesto sauce and then with a blend of panko, melted butter, and parmesan. Bake in a preheated oven at 425F for 12-15 mins. Serve along side your favorite creamy pasta or a roasted vegetable medley.

04/18/2019

Whatever your diet plan is, if you're trying to lose weight with diet alone, it is always a good idea to watch your carb intake. Found this nifty list of low carb foods at lowcarbalpha.com. It is a great reference tool, especially if you are following the Ketogenic diet!

02/01/2019

Delicious Butter Chicken Curry from https://www.aspicyperspective.com/perfect-instant-pot-butter-chicken-curry/
I've never even tried anything with Indian flavors, so this recipe was an excellent introduction.

01/25/2019

Instant Pot Chicken Mushroom Soup
Yet another reason I love soup season! This super easy recipe is totally keto-friendly and it's packed with protein, iron, and B vitamins!

Ingredients:
1 tbsp oil (I use avocado for everything because it tolerates high heat)
4 frozen boneless-skinless chicken thighs
8oz mushrooms (use your favorite), sliced or chopped
3 large carrots, chopped
4 celery stalks, chopped
1 large yellow onion, chopped
4 cloves garlic, minced
1 10oz bag of fresh spinach
1 tbsp Italian seasoning
1 tsp thyme
1 tsp paprika
salt & pepper to taste
5 c chicken broth
1 c heavy cream

Using saute function on high, heat oil. Add onions, celery, carrots, and garlic and saute until onions begin to soften, about 5 minutes. Remove and set veggies aside in a bowl. Turn saute function off.
Add chicken broth, salt, pepper, Italian seasoning, thyme, and paprika to the pot and place the frozen chicken into the broth. Return the sauteed veggies to the pot, adding the uncooked mushrooms to them. Seal your instant pot (be sure the valve is closed) and set function to Pressure Cook on high for 13 min. Then quick release.
After pressure is released, remove the lid and remove the chicken from the soup to shred. Set the pot back to saute function. Shred your chicken and return it to the pot. Add heavy cream and spinach then simmer for 10-15 minutes, stirring often to ensure all of the spinach is being cooked.
Enjoy!

01/23/2019

¡Enchiladas Mole!
For these enchiladas, I recommend slow cooked pork or shredded chicken breast. I made carnitas a couple of nights before using my instant pot and had plenty of leftover meat for the enchiladas. I used this recipe for the sauce and it was so delicious! I didn't alter anything. https://www.geniuskitchen.com/recipe/mole-mo-lay-sauce-35659
I used low-carb tortillas and I topped the enchiladas with sour cream, queso fresco, and avocado. 😋😋😋😋

01/16/2019

This is the sweet smile that gets me through the day. I feel the warmest love beaming from her beautiful eyes when we finally make it home and can spend time together again.
This is why we forget the pain, the long nights, and the cries that seemingly can't be soothed. That .5 second smile can change everything.

01/11/2019

Cozy up with this fantastic Instant Pot Chicken Taco Soup 🌮
I used frozen chicken breasts and it turned out perfectly, thanks to my -yeah you guessed it- Instant Pot!
Ingredients:
2 frozen boneless chicken breasts
2 tbs olive oil
1 onion, chopped
2 jalapenos, chopped
2 c chicken broth
1-8oz can tomato sauce
1-15oz can diced tomatoes
1-15oz can black beans, undrained
1-15oz can kidney beans, undrained
1-15oz can corn, undrained
1 pk taco seasoning
1 pk ranch seasoning

Toppings: cotija cheese, cheddar cheese, avocado, jalapeno slices, cilantro, lime, sour cream

Directions:
Using saute function on high, add oil and saute onions until they begin to soften. Add chicken broth and stir. Add frozen chicken.
Place the lid, and use manual pressure cook on high for 13 minutes. Quick release.
Remove lid (*make sure to close pressure valve) and take out chicken. Shred it and return it to the pot. Add remaining ingredients. Stir to combine. Return the lid and use manual pressure cook on high for 3 more minutes, then quick release.
Serve with your favorite Mexican toppings.

01/10/2019

Is the keto diet safe?
This page has some really great information about what's really going on in your body when you reach ketosis.
https://blog.ketokrate.com/is-the-keto-diet-safe-10-myth-busting-arguments-for-the-safety-of-ketosis/

Stay tuned for some nutrient packed keto recipes in the coming weeks!

Is the Keto diet Safe? 10 Myth-Busting Arguments for the Safety of Ketosis

01/09/2019

Just got my Plexus Lean protein shake mix in the mail! I can't wait to share some delicious smoothie recipes with you all.

01/08/2019

Calling all chili lovers! 🌶️🌶️
Here's the link to the Texas Style Chili I made last night. Hands down, best chili I've ever had.
The meat was delicious, velvety, and fell apart with no effort. The burn was just enough to clear your sinuses, but not overwhelming.

I made 2 changes, because my fiancé prefers beans since "it's not chili without beans!" So this addition is 100% based on preference.

1. Add 2-15oz cans of kidney beans, rinsed.
2. Add 1/4c. more beef broth due to the addition of kidney beans. (1 3/4c. Total)
*Cook time remains the same

**Thickening is crucial because it is a bit soupy, but if all you have is flour or corn starch, that is okay. Mix equal parts of either with water and follow thickening instructions from the original recipe.

https://stripedspatula.com/instant-pot-chili-texas-style/

01/07/2019

When I drink my Slim, I usually split the packet between two bottles of water. Better hydration first thing in the morning.

Also, Millie says hello. ❤️

01/05/2019

I fed these to my fiance and my dad 2 nights ago with those beautiful pork chops, and they were blown away. "Best greens I've ever had!" -dad's words, not mine. 😂

Instant Pot Turnip Greens

1lb collard greens, roughly chopped
1 sweet or white onion
5 strips bacon, cooked and chopped into bite-sized pieces
1 1/4c chicken broth
1tbs salt
2tbs pepper
1tsp red pepper flakes, or more to taste

Directions:

Add all ingredients to the Instant Pot and give it a stir to combine. Set to manual pressure cook high for 15 minutes. When finished, allow to naturally release for 15 minutes.
Enjoy!