LOW CARB CHICKEN ENCHILADAS

We cooked these yummy enchiladas tonight on our Facebook live that you can watch HERE!

The use of a rotisserie chicken is great in a time crunch, but of course you can always grill or bake or boil your own chicken breasts or thighs and use that!

INGREDIENTS

2tbsp Olive oil
1 precooked Rotisserie chicken
2 teaspoons cumin
1tablespoon garlic powder
1 red onion chopped
Salt and pepper to taste
1 cup Shredded cheddar cheese
1 cup Shredded mozzarella cheese
8 La Banderita carb counter tortillas (or Mission low carb )

Enchilada sauce ingredients (far less sugar than store bought)
1 8oz can Great Value tomato sauce (this brand is low sugar)
1 1/2 cups water
2 tablespoons chili powder
1/4 teaspoon cumin
1/2 teaspoon onion powder
1 teaspoon garlic powder
Salt and pepper to taste

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Instructions

Preheat oven to 350 degrees.
Spray a 9×13 pan with cooking spray

Combine all the ingredients for the sauce in a small saucepan on medium heat. Stir periodically and reduce down to desired thickness. Add salt and pepper to taste.

Debone the chicken and heat in a skillet on medium heat. Stir in the cumin, garlic powder, red onion, and salt and pepper to taste.
Divide the chicken mixture among 8 tortillas. Sprinkle with cheddar and roll them up and place in the baking dish.
Finally cover the top of the enchiladas with sauce and add a topping of cheddar and mozzarella cheese. Place in the oven for 15 minutes. Use the broiler for the last few minutes to brown the top!

Serve with a nice salad loaded with veggies!

 

ENJOY!

Erin and Ben!

Low Carb Lasagna

Lasagna is known as comfort food.  Unfortunately many comfort foods can be high in carbs.  Chef Ben and myself have a fun twist on traditional lasagna that replaces the pasta sheets with Joseph’s Bakery high fiber low carb lavash bread sheets

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This is a yummy healthy alternative to traditional lasagna that will convert to SUGAR and get stored as fat!

We made this on a Facebook live that you can watch here!  We do a LIVE cooking segment on our Nutrition page each Tuesday night at 8pm CST!

Here are the ingredients:

1 pack of Joseph’s Lavash bread
6 cans Fire roasted diced tomatoes
16oz container Ricotta cheese
3 lbs. Ground beef
8oz container Grated Parmesan
32 oz. shredded Mozzarella
2-3 tbsp Italian seasoning
2 onions
2 tbsp chopped garlic, salt and pepper to taste

Preheat oven to 375 degrees

 

Brown the ground meat with the chopped onions and salt and pepper then drain.

Add the tomatoes, garlic, Italian seasoning and salt and pepper to taste and cook down for 15 minutes.

Spray your 9 x 13 baking dish with cooking spray.

Layer a thin layer of meat, making sure the liquid is well-drained from the meat mixture or else you will have runny lasagna. Then spoon on Ricotta cheese, then sprinkle parmesan lightly and a very light layer of Mozzarella. Then put strips of lavash as you would regular lasagna pasta strips. Keep layering until dish is full, usually three full layers.  Then add a little more of the meat mixture on top and top with mozzarella and parmesan and you are ready to bake!

Bake for 30 minutes and let cool for 10 minutes before cutting into squares and serving.  Add a nice green salad and you have a wonderful balanced meal!

Enjoy!

XOXO

Erin and Ben

 

If you REALLY love your Valentine

Valentine’s Day is coming up soon! There are two distinct camps when it comes to celebrating this holiday. Many, like me, love this holiday and thinks it’s adorable! And there is the anti-Valentine’s Day camp who think it’s holiday created by the greeting card companies to take our money.

Somehow over the last few decades, we have turned our Holidays into Foodidays (Yep! I just invented that word). Meaning that whether it’s Christmas, Birthdays, St. Patrick’s or Valentines it has become inextricably linked to FOOD.

Before Christmas even passed, stores start receiving boxes and boxes of pink and red candies. I’m not sure why our expression of love on Valentine’s Day has become wrapped up in giving out artificial foods!valentinecrap

Making our holidays about giving sugar heavy treats sends the opposite message than what we are trying to say. What is actually coming in a box of Russell Stover’s chocolates are processed chemicals, causing damage to our gut bacteria, and sugar which can causes more illness than smoking.

Many of you might be rolling your eyes right now and saying “It’s just once a year”, or “They’re just kids”. But is it really only one day a year your kid eats sugar heavy treats? Most likely not.

Our culture has shifted dramatically. I remember stories from my Grandmother of maybe once a month, going to the corner store to get a Coke. The unfortunate truth is that once a year has turned into once a day for many and at least once a week for most. 50 years ago the average American ate approximately 4 pounds of sugar per year. NOW, we eat approximately 156 pounds per year as of 2015.

Our bodies were not designed by God to handle and process this amount of sugar. Excess sugar is just as toxic to the liver as alcohol causing many to develop alcoholic fatty liver disease even though they abstain from alcohol. Sugar is the most inflammatory thing you can put into your body and is not just the root cause of metabolic syndrome, but now scientists are calling Alzheimer’s Type 3 Diabetes.

Let’s break the cycle with this generation by making wise choices. Here are some of my favorite ideas to turn Valentines Foodidays back into a Holiday expressing our love for one another!

SPOUSE:

1. Cooking a healthy meal together. Keep it fun and don’t take it too seriously. Use it as a time to discover new foods and try unique recipes.

2. Study God’s word as a couple. Going hand in hand with keeping our bodies as a temple, make a conscious effort to start the habit this valentines day. bible-hearts-18066504You could even start with Song of Songs, a great book that focuses on biblical love and intimacy.

3. Make them a gift! I will never forget the year Ben took an old mirror, which had sentimental meaning for me after Katrina, and turned it into a jewelry holder. One year I got a jar with 365 things he loved about me with instructions to open one a day for a year. The choices are endless and you might have the supplies needed already at home.

4. Give them the gift of time. Block out a few hours to intentionally spend time with your Spouse. Whether it costs money such as going to dinner, movie or a concert. You could also choose something more inexpensive like a scenic walk or look into the free days offered at your local art museum.

KIDS:

1. Cook WITH them! Having kids in the kitchen can seem like a headache but I promise it is so rewarding. My granddaughter loves to make almond flour banana bread with us. Kids love getting involved! Having them help you shop and prepare a meal is an easy way to teach them about their food choices.

2. Get crafty. Pinterest is full of ideas that are simple an easy. A great substitute for the traditional candy gift.

3. Have a family date night. Get the whole crew together for a fun dinner out or a matinee movie. Or get your family active by going to a Trampoline Park or the skating rink.

4. Sugar-Free Gift Ideas: For older kids gift cards can be a huge hit. Whether a clothing store or even a gas gift card let’s them have some ownership in choosing the most appropriate gift. For the younger kids there a ton of heart-themed gift options. Stuffed animals, valentine socks, crazy heart leggings, or earrings. You can even find some great choices in the Dollar Spot!

5. Build something together. No matter your gender, your kid will love this. Make a woodworking project. There are great kits available at most craft stores. Also many Home Improvement stores offer weekend classes to make and take an item for yourself!

I’ve barely hit the tip of the iceberg with healthy ways to say “I LOVE YOU”! When my husband writes me a love note or makes me something it expresses affection deeper than an expensive gift or a heart shaped box of candies. What are some of your favorite Valentine’s alternatives?

In Health!

XOXO

Erin

Ansley’s almond flour banana bread

My six year old granddaughter Ansley loves to cook.  Back when her dad and the rest of my kids were younger, I was still a 350lb food addict who knew zero about nutrition.  I feel like I am getting a do-over in the healthy department with her.  She is really developing a love for cooking.  We did our own tweak of a banana bread recipe my best friend Tammy found.  We added a few things and took out a few and this is the result!  This is the first loaf of bread  Ansley made!  No sugar or wheat products used! Low carb and healthy!

Here is the recipe:

1/2 cups Kerrygold or any grass-fed butter at room temperature

2 eggs at room temperature

1 cup of Stevia or Splenda

3 medium bananas mashed

2 cups of almond flour

1.5 tsp of baking powder

1/2 tsp sea salt

1 tsp cinnamon

1/8 cup ground flax seed

1 cup of walnuts (optional)

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Ansley mixing the butter and eggs and Stevia

Directions:

Pre-heat the oven to  350 degrees and grease and flour a bread pan.

In a bowl mix the eggs, butter, and Stevia until smooth and creamy.

Add the mashed bananas and stir together.

Add all the other ingredients except for the walnuts  and mix  together well.

Fold in the walnuts

Pour the mixture into the bread pan and bake for 60-70 minutes until golden brown and the center is dry to a toothpick.  Ovens will vary.  Let cool for 5 minutes then remove from pan and place on a plate to cool.

Enjoy!

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My Ansley had a blast making this and it has become a weekly favorite in our house!  Loaded with protein and fiber and nutrients and very low in carbohydrates and sugar!

XOXO

Erin

Breakfast Egg Muffins

These are a favorite at my house ad we made them on a Facebook live for our Tuesday Let’s Get Cookin’ segment on my nutrition page.  You can watch the LIVE here!

Sausage Egg Muffins

Ingredients

You need a 6 hole muffin tin

6 eggs

Shredded cheddar

1/4 lb of Smoked sausage cut into medallions

Salt and pepper to taste (You can also use shredded chicken, shrimp, or any protein that you like)

Preheat oven to 375 degrees

Spray a muffin tin with non stick cooking spray.  Cover bottom of each section with a layer of sausage (5 medallions).  Then sprinkle shredded cheddar on the sausage. Then crack one egg into each tin section.  Add salt and pepper to taste on the top and then bake for 12 to 15 minutes until the yolks are at your desired consistency.  Runnier yolks 12-15 minutes and harder yolks would be 17-20 minutes.

You can always add veggies to this recipe as desired!

 

Veggie Egg Muffins

Ingredients

You need a 6 hole Muffin tin

6 eggs

1/4 cup chopped onions

1/4 cup chopped Greek olives

1/4 cup chopped bell peppers

1/4 cup crumbled feta cheese

Preheat oven to 375 degrees. Spray tin with nonstick spray.  Cover bottom with a layer of vegetables. ( Feel free to add as many different veggies as you want on the bottom such as tomatoes, mushrooms or spinach) Sprinkle feta in a layer on top of veggies. Crack one egg into each tin. Season top with salt and pepper to taste and then bake for 12 to 15 minutes until desired yolk consistency. Again bake closer to 20 minutes for firmer yolks.

 

Enjoy!

XOXO

Erin

 

 

 

 

 

 

Healthy Super Bowl Food!

When most people think of football food, they think of hot dogs and burgers and nachos and chips and cheese sauce.  Not the healthiest right?

THINK AGAIN!  I am here to tell you that you CAN serve a healthy menu for the big game.  Ben makes some delicious buffalo chicken bites that my kids literally used to fight over!  Healthy can be yummy.  Trust me!

We use these recipes quite often now and our friends love them!  The key is to try and make your menu consist of real whole food!

Here are a few favorites!

Chef Ben’s boneless buffalo chicken bites

5 boneless/skinless chicken breasts cut into bite-sized pieces,Almond Flour, Frank’s Hot Sauce, salt, and pepper.

Preheat oven to 375 degrees

Place chicken in large bowl.  Salt and pepper to taste. Pour in the Frank’s and use enough to coat the chicken and toss until all pieces are well-coated.  Pour some almond flour onto a plate.  Spray a cookie sheet with cooking spray.  Roll each piece of coated chicken in the almond flour and place on the cookie sheet.  Bake in oven for approx. 25 minutes or until chicken is done and outside coating is crisp and crunchy and browned.     We serve this with ranch dressing.  Remember NOT low fat or fat free!  Use regular and a brand with 2 grams of carbs or less per serving.  Anything fat free or low fat on the dressing aisle will have double the sugar.

HUMMUS PLATTER

Another great snack is hummus.  We make hummus not so healthy by using starchy breads and crackers and pita chips ad dippers.  We LOVE to do a hummus platter with different mix-ins! crudite-platter-4

For mix-ins we will do crumbled feta, Greek olives, pesto, roasted red peppers.  People can add what.

Then for dippers I love to make a colorful plate with red, green, orange, and yellow bell pepper strips along with carrots, celery, broccoli and cauliflower.  This makes a snack that is packed with nutrients and also low in carbs and sugar.

CHIPS AND SALSA- LOW CARB CHIPS THAT IS!

Salsa is great for you!  Especially the fresh chunky kind you make at home or buy refrigerated from the deli.  Not the super processed in a jar on the chip aisle.   recently did a Facebook LIVE showing how to make low carb tortillas chips using Joseph’s Lavash!  Check this out here! These are SO EASY to make!  The entire sheet of lavash has 8 net carbs and 8 grams of fiber.  DELISH!  These go well with your hummus bar also!

DELI TRAY

So easy!  Buy a block of cheddar, Colby jack and pepper jack cheese.  Then buy a pack of two or three of your favorite cold cuts.  Slice the cheese and roll up the slices of meat and arrange on a tray in any way you like.  When I do it I just throw on the tray, while Chef Ben wants to arrange it nice and cute.  You can use this to make lettuce wraps or use low carb chips with this.  SO MANY OPTIONS!  add pickles and olives to the center and pieces of lettuce to make wraps.

SUPER FAST ALFREDO MEATBALLS

Quick and easy.  This is GRREAT for those who are busy and on a time crunch.  Yes this is a little processed.  Remember it is progress and not perfection we are looking for each day. Buy a bag of frozen meatballs.  Buy three jars of a good low carb Alfredo sauce like Bertolli classic alfredo.  Put it in the crock pot and warm up!  That is IT!  EASY and Low carb.

DEVILED EGGS

It is pretty hard to make these NOT low carb.  Use your favorite recipe and as long as your pickles are not sweet, you are good to go!

FAUX TRAIL MIX

I invented this little beauty as a popcorn alternative for our movie dates.  Trail mix is so high in carbs and sugar!  This is a great and healthy alternative! Check out the recipe here!    

LAZY CREAM CHEESE STUFFED SWEET PEPPERS

This is another favorite of mine.  It is the fast easy version of a recipe Ben created a while back.  Click this link for the recipe and photos!

These are just a few of our favorites!  Happy eating and I hope your team wins!  I am only in it for the awesome commercials!

XOXO

Erin

 

10 Minute Lazy Cream Cheese Stuffed Sweet Peppers

I love those mini sweet peppers.  I eat them raw and use on salads and also use as dippers for hummus.  I also LOVE a recipe my husband used to make where he made this amazing cream cheese mixture and stuffed the mini peppers.

Well, one day I wanted some but did not have the energy to do much.  It was a bad FTS day.  SO, I invented my fast easy version.  There are TWO ingredients!                                                                                                                                                                                                                                                                                                                                                                             Mini Sweet peppers and Chive and onion cream cheese. 27707427_10155220962315983_1222440828_o They take about ten minutes to prep, hence the title!  (they bake for 20 minutes though) That is IT! I buy whatever brand of cream cheese is on sale.  Usually Great Value. (yes I am a bargain shopper)  These peppers are always less than 3.00 a bag at Wal Mart.  First pre-heat the oven to 350 degrees.

Cut the tops off the peppers.  27707347_10155220962290983_1344846533_o variety has very few seeds so they are very east to work with! Then just slice them down the middle and scrape out any remaining seeds and lay them out of a cookie sheet that you have sprayed with non stick cooking spray. Like this27653052_10155220962425983_294361161_o

 

 

 

 

 

Now just open the cream cheese and get a knife and spread it into the peppers.

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Bake at 350 for about 20-25 minutes until  the peppers are soft! Let them cool and serve!  SO CRAZY EASY and yummy!

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In Health!

XOXO

Erin