Sexy Ass Chicken Wings 

These are everything… sweet, savory, juicy, spicy, all of it! I’m so exited to hear what everyone thinks ! 

20-24 chicken wings, organic 

1 tablespoon oil (I used avocado oil) 

2 tablespoons honey 

1 teaspoon sea salt 

1 teaspoon sweet paprika 

1 teaspoon garlic powder 

1 teaspoon onion powder 

1 teaspoon cumin 

1 teaspoon oregano 

1 teaspoon Chile powder 

1 teaspoon ground pepper 

1/2 teaspoon cayenne pepper (optional) 

– Preheat oven to 400 convection. 

– Combine all ingredients in bowl. 

– Place on parchment covered sheet pan. 

– Bake for 20 minutes and then turn. 

– Bake additional 20 minutes. 



Lemon Blueberry Coffeecake 

My friend saw a recipe online and asked if I could make a healthy version.  So I hit the kitchen and came up with this recipe.  I must say it’s really good! Gluten Free, Grain Free, Dairy Free and No processed sugar! 

1 cup organic blueberries, fresh or frozen 

3 eggs 

1/2 cup honey 

2 teaspoons vanilla 

Zest of 1 lemon 

Juice of 1 lemon 

3 tablespoons water 

1 1/4 cup almond flour 

3 tablespoons coconut flour

1 1/2 teaspoons baking powder

1/2 teaspoon sea salt 

  • Preheat oven to 350
  • Combine the eggs, honey, vanilla, lemon zest, lemon juice and water and whisk. 
  • Add the blueberries, almond flour, coconut flour, baking powder and salt. 
  • Mix well and pour in sprayed loaf pan. 
  • Bake for 35-45 minutes or until center is firm and cake is golden brown. 

*** water may not be necessary if batter is too runny

Hollandaise Sauce 

Easter and Mothers Day is coming! What could be better than this amazing hollandaise sauce? This is the most simple, delicious, quick hollandaise sauce you will ever make! I promise ! Use on Eggs Benedict, Asparagus, Baked Potatoes… I mean honestly. This recipe makes a lot of sauce but you can freeze the leftovers ! 

6 egg yolks, fresh and room temperature 

2 tablespoons lemon juice 

1/2 teaspoon salt 

1/4 teaspoon ground pepper 

2 sticks Unsalted Kerrygold, melted, cooled

  • Blend the yolks, lemon juice, salt & pepper in Vitamix for 30 seconds.
  • Lower the speed and drizzle the melted butter for 15 seconds. 
  • Sauce freezes beautifully. 

Chicken Sweet Potato Meatloaf 

We are not gluten free but I do try whenever possible to avoid especially if I don’t have good quality bread or bread crumbs.  Honestly this Meatloaf is delicious… gluten free or not I promise you will enjoy this immensely!  Oh… and it’s Whole30 compliant. 

2 pounds ground chicken 

3 cups sweet potatoes, shredded 

1 pack bacon, nitrate free bacon, sliced 

1 onion, diced 

4 garlic cloves, minced 

1 egg

2 teaspoons sea salt 

1 teaspoon ground pepper 

1 teaspoon thyme 

1/2 cup ketchup (homemade if Whole30) 

  • Preheat oven to 375
  • Cook the bacon, onions and garlic until the bacon is crisp and the onions are tender. 
  • Combine all ingredients except the ketchup. 
  • Shape into a nice Meatloaf right in the middle of the pan. 
  • Place in hot oven uncovered for 45 minutes. 
  • Remove from oven and brush the ketchup all over, place back in oven for 5 minutes. 
  • Serve nice and hot… AMAZING !!! 



Broccoli Cheese Bites 

Finger foods are hands down my favorite.  I mean who doesn’t like to eat with their fingers? Super simple to make and eat for that matter ! 

1 bunch organic Broccoli, Riced 

3 garlic cloves 

1 pkg organic cream cheese 

1 cup Monterey Jack, shredded 

1/2 cup Parmesan cheese, shredded 

1/2 teaspoon salt & pepper 

2 eggs 

  • Heat oven to 400 degrees 
  • Whip the cream cheese with garlic, salt and pepper in stand mixer. 
  • Add the eggs and whip and additional 30 seconds. 
  • Remove from mixer and fold in the cheeses and broccoli. 
  • Using a cookie scoop make small mounds and place on parchement covered cookie sheet.  
  • Bake for 15-20 minutes until golden brown. 




Banana Nut Mug Cake (low carb) 

I’m not much a sweets person but I have been craving banana bread ! This is a small cake so unless you eat the whole thing I would hardly call it indulging ! 

1/2 small banana, ripe, mashed 

1 egg

2 tablespoons flaxmeal 

1 tablespoon almond flour 

1 tablespoon Pecans, chopped

1 tablespoon Lily’s Dark chocolate chips 

1 tablespoon coconut oil 

1 teaspoon chia seeds 

1 teaspoon powdered stevia 

1/4 teaspoon baking powder 

1/4 teaspoon ground cinnamon 

Pinch of salt 

  • Preheat oven to 375
  • Combine all the ingredients. 
  • Spray a mug or medium ramekin with cooking spray. 
  • Pour batter in mug or ramskin and bake for 20 min or until center is firm. 
  • You may be able to microwave it … I don’t have a microwave so I could not try it. 

Creamed Spinach 

So this Keto thing isn’t that bad after all.  I died and went to heaven with this dish. 

2 boxes frozen organic spinach, defrosted with liquid squeezed out well 

1/2 cup onion, minced 

2 garlic cloves, grated in microplane 

1 tablespoon avocado or olive oil 

4 ounces organic cream cheese 

1 cup grated parm 

1 cup cheese (I used Kerrygold Blarney) shredded 

1 cup organic heavy cream 

  •  Sauté the onions and garlic on low until soft and translucent. 
  • Add the remaining ingredients until the cheese is all melted. 
  • Salt and pepper to taste. 

Bacon & Egg Sous Vide 

I was starving and went through Starbucks Drive thru when I saw what I thought was a healthy option.  I bought them, inhaled them and thought “wow” this is pretty awesome! I got home and look up the ingredients … ugh… not bad but not good either … so I attempted to recreate and the kids and I loved them.  Here is the recipe: 

7 eggs 

3 ounces cream cheese 

1/4 cup shredded cheddar 

1/2 teaspoon salt 

1/2 teaspoon ground pepper 

6 cubes gruyere cheese 

3 slices bacon, cooked and cut into 1/3 

  • Set your Sous Vide to 167 degrees, while it’s heating up prepare he following. 
  • Blend the eggs, cream cheese, Cheddar, salt & pepper for at least 30 seconds. 
  • Spray 3 small wide mouth jars with cooking spray. 
  • Arrange the bacon at the bottom of jar followed by gruyere cubes. 
  • Divide the egg between the 3 jars. 
  • Cover and hand tighten. 
  • When Sous Vide reaches temperature drop the jars into water (I used tongs) 
  • Cook for 35 minutes (check by taking out a jar and open to check firmness. 






Keto Chocolate Mousse 

I usually don’t have much of a sweet tooth but for the past couple of days that’s all I can think of.  I have pretty good will power so cheating has been out of the question.  My son asked me to make him some frosting for a cake he just baked and it came to me … this is dangerous people it’s that flipping good! 

1 cup organic heavy cream 

4 oz Cream Cheese 

1/4 heaping cup raw cacao powder 

1 heaping tablespoon organic stevia powder 

1/4 teaspoon vanilla powder or 1/2 teaspoon vanilla 

  • Whip heavy cream into a thick whipped cream. Set aside. 
  • Whip the cream cheese, Cacao, stevia and vanilla… careful to start the mixer on slow or you will have cacao everywhere!!!! 
  • With the mixer on high add the whipped cream a spoonful at a time … I used a spatula a couple of times to scrap the bowl. 
  • Place in sealed refrigerator safe container . 

Crunchy Shrimp & Avocado Salad 

It’s so warm today and I was craving something cool, crunchy and satisfying since I was starving.  Here’s what I came up with! 

Crunchy Shrimp & Avocado Salad 

20 large shrimp, boiled, drained, chilled 

2 Persian cucumbers, sliced 

2 celery stalks, sliced 

1 tablespoon red onion, minced 

1/2 avocado, cubes 

1/4 cup cilantro, chopped 

4 tablespoons Mayo 

Juice of 1 lemon 

Hot sauce to taste 

  • Combine all ingredients in large bowl. 
  • Chill and EAT THE WHOLE THING !