Keto Sausage Balls

Keto Sausage Balls

makes 24-30


1 1/2 cups Bobs Red Mill 1 to 1 baking flour (Gluten Free)

2 eggs

1 lb breakfast sausage

4 oz shredded cheese


  1. Preheat oven to 375
  2. Mix all ingredients together until combined like a dough
  3. shape into balls and place on an aluminum covered baking sheet
  4. bake for 25 minutes


Tip: be careful when consuming these, they are small but high in calories. Great source of protein but don’t eat them to fill up, add them to an already filling meal such as: mixed vegetables, or a big salad or with fruit/avocado for breakfast. Also use them as a snack.

Calories from 1 sausage ball- 84


Enjoy ❤

Banana Breakfast Muffins (healthy)

Banana Breakfast Muffins

Makes 9 big or 12 medium/small


2 medium bananas, mashed
1/2 cup Almond Milk (I use unsweetened original)
2 tbsp. light tasting olive oil
1 egg
3/4 tsp. vanilla extract
2/3 cup whole wheat flour
1/2 cup oats
1/4 cup sugar
1 3/4 tsp. baking powder
1/2 tsp. cinnamon
1/4 tsp. salt


  1. Preheat oven to 375.
  2. In a medium bowl, combine bananas, milk, oil, egg and vanilla. Mix well.
  3. In a small bowl, whisk together remaining ingredients
  4. stir dry mixture into wet mixture until just combined.
  5. Spray muffin tins or use liners and divide batter among the cups.bananamuffin
  6. bake for 16 minutes or until toothpick inserted in center comes out clean.


TIPS: slice your over-ripe bananas and put in Ziploc bags to freeze. Do one banana per bag so you know what the serving size is. I don’t like putting bananas in the freezer still in the peel because when it comes to thawing it can be gross. Microwave your sliced banana to make it soft faster for mashing.

You can substitute brown sugar if you prefer.


Enjoy ❤

Lentil Tacos

I know what most of you are thinking…lentils? In tacos? No thanks! I thought the same thing too! I was reading a book with a mock meal plan in it and decided to try that meal plan…most everything else on the meal plan was…not good ha! BUT these were an exception!!!! Lentils are the third highest for protein in legumes and they don’t have the acidity that meat does. I love meat and I think meat is a great source of protein, but so are legumes!! AND they are usually cheaper!! I had never had lentils before, and now I am glad that they will be part of my meal planning in the future! These are so easy to make and very filling. I don’t think recipe blogs need a lot of intro so without further ado….

Lentil Tacos: Makes 8 tacos. Serving size-2 tacos.


1 cup dry brown lentils

olive oil for sauteing

1/2 cup chopped onion (I used some frozen chopped onions that I had)

2 cloves garlic, minced

1 cup chopped green bell pepper

1/2 cup cherry tomatoes, halved

1 tsp. Chili Powder

1/2 tsp. Cumin

1/2 tsp. Garlic Powder

1/2 tsp. Paprika

8 high fiber tortillas (I use whole wheat)

Optional fillings: Avocado, salsa, sour cream, cheese, cilantro etc.

  1. Prepare lentils according to package directions. You could also use steamed lentils and microwave them.
  2. Add onions, garlic and peppers to a large skillet that has been lightly coated with olive oil over medium heat. Saute until everything starts to soften. 3
  3. Add tomatoes, the cooked lentils and spices. Continue to saute for 3 minutes over medium heat until everything is evenly distributed. 4
  4. Assemble your tacos!!


This lentil mixture keeps for about a week and leftovers taste great! These are healthy all around!!!!

Vegetable Broth Detox

image1I hate doing cleanses…detoxing…juicing…special drinks…etc. Ha! Not the first sentence you would expect for a Vegetable Broth Detox post. The truth is, I think they are unrealistically hard unless you are a masochist. Any cleanse that asks you to only have a juice like substance more than a day is ridiculous in my book. Basically, because I don’t have the amazing will power that so many other health gurus have to be without solid food for more than a day…if that. The thing is…detoxing is good for you when done the right way. First of all, it should not be an everyday, all day thing. Secondly, There are many different types of cleanses. I have one cleanse that I enjoy doing. It is 8 days long and you eat real food. It’s a protein detox so you are eating all the time and full, but it rids your body of processed chemicals and shifts where your body is getting energy from carbs to protein (though there are days within it that you eat carbs) Anyway, that has been the only cleanse that I enjoy doing because I get to eat lots of food and the results are almost instantaneous. I am sure I will do another one someday and I will post more about it then. Now, I can say that I have TWO cleanses that I enjoy doing. I did not stick to my healthy eating last week…I had like 3 cheat days and then proceeded to eat gummy jolly ranchers and mozzarella/marinara chips. Now I am not super strict with my meals…I eat cheese and carbs and sugar…I just eat a lot of vegetables and protein and my carbs are whole grain and my sugar is usually in small amounts ( mainly because I don’t have much of a sweet tooth…thank God!) but the way I was eating last week was not healthy and I could feel it. I was bloated and very lethargic. Then binging on those gummies and chips…needless to say I went to bed feeling like crap and woke up feeling like crap. My stomach was achy and bloated, I had bad gas (TMI?) I had a swollen lymph node from irritated gums because I wasn’t treating them well and ACNE!!!!! When stuff like that happens, it’s usually your body telling you that it needs maintenance and medicine or something is going to start failing. So I am a firm believer in FOOD IS MEDICINE and my maintanence tool was to detox. I wanted to do a one day anti-inflammatory detox to flush my body so when I started eating good (for you) food again my body would be ready to accept those nutrients fully. I was reading Kate Hudson’s Pretty Happy book which is about loving your body and being healthy and she has a section about Cleansing your body. Now Kate Hudson is one of those people who has the super-power of strong will so there are quite a few cleanses that she partakes in every now and then, but this one day vegetable detox stuck out to me. First of all, all the ingredients made sense and were easy to obtain and secondly it was for one day and the instructions were easy! So I picked up the ingredients at, none other than…walmart, coarsely chopped it up and threw it in a stock pot. You bring it to a boil and then simmer for 3-4 hours. I did exactly 3 hours. I strained it, though you could leave it chunky and do a soup detox over a broth…kind of wish I would have done that actually for the texture. Drink/slurp it throughout the day, whenever you want. BOOM, DONE! Now, here is the why…why these ingredients.

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Carrots: eye health, antioxidants (which are good for free radicals), good for your heart, teeth and gums. Good for digestion and for your skin.

Celery: Anti-inflammorty, good for the liver, fights infection, good for digestion and helps urinary tract infections.

Kale: tons and tons of vitamins and minerals and also has some Omega-3 fatty acids which is a vitamin your body needs that it doesn’t produce on its own.

Parsley: Bone health and good for bad breath. Natural antibiotic and full of vit c for your immune system. Clears complexion and detoxifys your body.

Ginger: anti-inflammatory and good for digestion. Full of antioxidants, good for nausea. Reduces muscle pain.

Butternut Squash: fiber and potassium. Digestion and boosts immune function.

Garlic: combats sickness, like the common cold. Helps detox heavy metals from your body. Good bone health.

Tumeric: major anti-inflammatory. Good for brain function and helps with depression. Fights age-related chronic diseases.

All of these foods fight against cancer and heart disease!!!!

So There you have it! It’s not a bad tasting broth. I added a little bit of salt to each cup I drank and I am not going to lie…the texture got to me…It wouldn’t have if I had left it chunky but because I strained it and was just drinking broth it was killing me to not have anything to chew on. Ha! So I DID eat some hummus and carrots. I figured that wouldn’t be bad because it was still sticking to the vegetable detoxation.

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THE RESULTS: Bloating=gone. Diegestion=back to normal (it did flush me out a bit 😉 Acne=still there by the end of the day but no new breakouts and no oily skin. Gums=I could eat the carrots without pain and the swelling is going down.

All in all, I would say it was worth it. Things I would change: I would keep it chunky so I have the texture and open it up to eating some raw vegetables and fruits throughout the day.


2 medium carrots, chopped

3 celery stalks, chopped

2 large garlic cloves, finely chopped

1/2 bunch Kale, leaves only

a bag of frozen chopped butternut squash (I used organic)

1/4 cup parsley, chopped

1/2 ounce fresh ginger, peeled and chopped

1/2 tsp Tumeric

1/2 tsp. Salt

1/4 tsp. pepper

3 quarts water

  1. place all ingredients in a stock pot, slow cooker or dutch oven

  2. cover and bring to a boil then simmer for 3 hours

  3. enjoy chunky or strain for broth.