Appetizers · Breakfast · Low Carb treats · Sweet Treats

Almond & Coconut banana bread

You’ll need

3 rip banana mashed

3/4 cup almond flour

3/4 cup coconut flour

1/3 cup sugar substitute

1/2 cup brown sugar

1 tsp cinnamon

1/2 tsp nutmeg

1/8 tsp salt

1 tsp baking powder

4 large eggs

1/4 cup oil

1/3 cup walnuts

1/2 cup sugar free chocolate chips

First mash bananas in bowl. Add dry ingredients and mix well. Then add bananas and other wet ingredients. Mix until smooth. Last mix in nuts and chocolate chips.

Bake at 350 degrees for 45 minutes. Check with Roth pick to make sure cooked through then remove and cool! Slice and enjoy 😊

Appetizers · Dinner · Dressings & Marinades · Low Carb Dish · Lunch · Salads & Blossom Bowls · SeaFood

Blackened Shrimp & PICO Blossom bowl with Greek Lemon & cilantro dressing

You’ll need:

1 pound thawed uncooked shrimp


1 tbsp paprika

1 tbsp Mexican chili powder

1/2 tsp cumin

1/2 tsp garlic powder

1 tsp onion powder

1 tsp oregano

1/4 tsp cayenne pepper

Fresh ground pepper


1/3 cup plain Greek yogurt

1 tsp lemon juice

1 1/2 tsp lemon pepper

Salt to taste

1 tbsp chopped cilantro

3 tbsp water

1 tbsp olive oil

(Taste & add more lemon or salt if needed)


4 Roma tomatoes diced

1/3 cup red onion diced

2 jalapeños seeded & diced

1 cup cilantro chopped (good handful)

Salt to taste

1 tbsp lime juice (add if needed more after tasting)

Corn Pico:

1 can corn drained

1 can black beans drained & rinsed

4 tbsp cilantro chopped

4 tbsp red onion diced

2 tsp Mexican chili powder

Salt to taste

1 tsp lime juice (add more if need)

1/2 head Chopped red cabbage

1 cup quinoa cooked as directed

English cucumber sliced

Mixed greens

Feta cheese crumbles

(Add guacamole if desired, sliced jalapeños, and cilantro serve with lemon wedge and drizzle with dressing)

To assemble put 1 cup mixed greens in bottom of bowl top with quinoa, cucumber slices, pico, feta cheese, & shrimp. Add dressing right before serving. Enjoy 😊

(You can also make this into a wrap for those “hubbies that don’t want this healthy food”) 🤣🤣

Appetizers · Dinner · Dressings & Marinades · Low Carb Dish · Lunch · Meat · Salads & Blossom Bowls

Seared Pork Blossom bowl

You need: (2 bowls)

2 cup mixed greens

2 cups chopped kale

1 box mixed brown rice and quinoa roasted red pepper flavor (cook as directed) You can choose any grain you would like and I do a ice cream scoop worth.

1/2 cup squash or sweet potatoes oats diced

Black beans drained and rinsed

Avocado sliced

Radishes sliced

Jalapeños sliced

Cilantro pieces

Green onions chopped

For sweet you can add mango chunks or pomegranate seeds.

For dressing:

4 tbsp sour cream or Greek yogurt

1 tsp white vinegar

1 handful cilantro

1/2 lime squeezed

2 tbsp water

1/2 tsp minced garlic

Drizzle of olive oil (tsp)

Pinch salt

In pan drizzle with olive oil then began to sauté squish or sweet potatoes. Sprinkle with salt. About 5 mins until vegans to get crispy on sides. Then add kale and drizzle with a little more olive oil and a sprinkle of salt and minced garlic about 1/2 tsp. Sauté on high so it chars a little then cover and let sit so it began to wilt.

Meanwhile in blender add all ingredients for dressing and blend. Taste and add accordingly to your taste.

Chop all other veggies and set aside. Drain beans and rinse.

In cast iron pan add olive oil and heat pan. Then drop in pork tenderloin that has been salt and peppered on both sides. Then seat each side until crispy and place into oven at 425 degrees for 5-7 minutes until pork is cooked to temp. Remove and let rest 5 minutes. ( do not slice or all the yummy juices will flow out)

To build bowl place 1 cup lettuce, in pile, add kale to bowl in its place then add veggies in sections placing so they look uniform. Then slice pork and top, add feta cheese last and drizzle with cilantro lime sauce! Enjoy 😊

Appetizers · Breakfast · Dinner

Eggy biscuits

You’ll need:

2 cups flour

1 tbsp baking powder

1 tsp salt

3/4 cup milk

1 stick butter softened

Mix all ingredients together until formed into dough. In a muffin pan drop in about a tbsp worth of batter, fill pan with batter. In a bowl crack 14 eggs and 1 cup milk, salt/pepper to Taste. Then pour eggs over batter until each cup is filled to top of biscuit in cup. (this made 24 muffins for me) You can add any protein, veggies or cheese for toppings. Place into preheated oven @350 degrees and bake about 20-25 minutes until they have risen, eggs are cooked and a light golden brown. Let cool and store in plastic zip lock bags and use throughout the week. These freeze well so you can freeze for later use also. They are perfect for topping with sausage gravy, hollandaise sauce and using as the buns for quick on the go breakfast sandwiches! Enjoy

Appetizers · Dinner · Low Carb Dish · Lunch · Salads & Blossom Bowls · Side Dishes

Egg roll & cabbage casserole

You’ll need

1 lbs Italian sausage (ground)

3 cloves garlic minced

2 cups red cabbage

2 cups green cabbage

1/2 cup chopped green onion

1/4 cup grated carrots

4 eggs

1/4 cup Soy sauce

1 tbsp Sesame oil

Olive oil (drizzle)


2 cups rice of your choice

(I used yellow Mexican rice)

First brown sausage and then remove from pan and set aside. In same pan drizzle with olive oil and add minced garlic, sauté for 30 seconds then add chopped cabbage. Drizzle a small amount of olive oil and soy sauce over cabbage and then cover for 2 minutes to cook the cabbage. Remove lid and mix in onions and carrot shavings, add sesame oil, Cover and let cook another 2 minutes. In a separate pan place on burner and heat pan crack the eggs right into pan and scramble. Pour cooked eggs into same bowl as sausage and set aside. In pot or instant pot cook rice as directed.

To assemble in a big bowl place rice then add cabbage mixture and then top with sausage and eggs! Salt and pepper to taste and enjoy!!

Appetizers · Breakfast · Dinner · Lunch

Chorizo & Eggs

You’ll need:

2- tubes chorizo

9 eggs

1/4 cup milk

Red onion chopped

Cilantro chopped

Fresco Caso cheese crumbled

Diced tomatoes

Jalapeños diced

Your choice of hot sauce (I used Cholula)

In a skilled cut open both tubes of chorizo and start to cook in pan. (About 5 minutes) in a bowl crack eggs and add milk whisk until fluffy. Once meat is loose and starting to cook add eggs and scramble until cooked through. Suave all veggies. For tortillas I buy the uncooked flour tortillas and then cook on stove top so they are fresh and warm. Assemble, wrap and add hot sauce! Enjoy!!

Makes 10-12 servings

Appetizers · Breakfast · Low Carb Dish · Lunch · Side Dishes

Sweet and savory Quiche

You’ll need

Pie pan

7 Large eggs

1/4 cup milk

Bacon crumbles (4-6 bacon slices)

1/2 cup cubes cheese (your pick)

8-10 blackberries

Salt (pinch)

First you will want to preheat oven to 350 degrees. In a bowl crack eggs and pour in milk and add pinch of salt. Mix well until the eggs look fluffy. Cook bacon and crumble into the bottom of pie pan. Add cheese and blackberries. Next pour over egg mix and place into oven for 30 mins or until eggs are cooked all the way through and top just starts to brown. (Give it a check at 20 mins and see how your cooking) 😉 then remove let cool 10 minutes. Sprinkle a few more bacon crumbles on top along with some chopped blackberries! You can top with fresh parsley to add some more color and freshness! Cut into slices and Enjoy! 😊

Appetizers · Breakfast · Dinner · Low Carb Dish · Lunch · Side Dishes

Veggie & cheese loaded Quiche with bacon

You’ll need:

7 eggs

1/4 cup of milk

6-8 button mushrooms sliced

1 yellow onion diced

3 cups fresh spinach

1 1/2 cup cubed cheese (I used sharp cheddar & white cheddar)

Salt/ pepper

In bowl crack eggs and add milk beat until eggs are frothy. In sauté pan drizzle with olive oil and add mushrooms and onions and sauté. Once veggies start to soften add spinach and cover until spinach is wilted. Add salt and paper a few pinch’s. In pie pan butter bottom of pan and evenly Spears out veggies into pan, add cheese evenly and then pour egg mixture over top. Place into oven at 350 and bake for 30 minutes until eggs are cooked through and start to brown on top. Sprinkle bacon bites over the top and place back into oven for 5 minutes. Remove and let cook 5 minutes cut and serve! Enjoy 😊

Olive oil


Appetizers · Chicken · Lunch · Soups

Creamy chicken and veggie soup (chicken gnocchi without gnocchi 😉)

You’ll need:

3-4 cups cooked diced chicken

6 cups chicken stock

4 cups 2 percent milk

1/3 cup flower

5 tbsp butter

4 cups fresh spinach

1 small yellow onion diced small

4 garlic cloves minced

1 1/2 cups sliced carrots

So I had left over chicken so I just diced it up and set aside. In a Dutch oven I added the onions, garlic and carrots along with olive oil and sautéed until onions and garlic where soft. I then removed and placed into a saucepan with the 2 cups chicken stock and brought to boil until carrots where soft. In the Dutch oven add butter and melt then add flour and mix into a reux, slowly add the milk half cups at a time until you have all milk in and there are no lumps from the flour/butter mixture. Bring to a boil and then add in boiling broth and veggies. Next add chicken and let boil for 10 minutes to let flavors come together add in spinach and boil another 2-3 minutes. Taste and salt and pepper as needed. Reduce heat and simmer for 10-15 minutes. Serve in bowl with crusty bread! (For bread I like to take Italian loaves, slice and drizzle with olive oil, basil and oregano, bake at 450 until golden brown, about 4-6 minutes)