Dinner · Lunch · Soups

Black Bean & Butternut Squash Soup

You’ll need:
1 medium whiter yellow onion chopped
3 garlic cloves minced
2 green onions chopped
1 bell pepper diced
2 cups butter nut squash diced into 1/2 inch cubes
1 -15oz can black beans drained and rinsed
1/2 tsp basil
1/2 tsp oregano
1/2 tsp thyme
2 sprigs fresh thyme
1 cup coconut milk
1 cup chicken or vegetable stock
1 kup chopped kale
1/2 tsp cayenne pepper
1 pinch allspice (if you don’t have that okay, but it adds just a little extra warmth to soup)
olive oil
1 cup brown rice cooked
1 avocado for topping (if you would like) 

In dutch oven drizzle with olive oil and heat. Add in chopped onions and bell peppers and cook until tender. Then add in garlic and green onions and cook another minutes to soften garlic. Add in the squash, black beans, seasonings, coconut milk, stock, allspice and cayenne pepper. Stir and bring to a boil.  Reduce heat and simmer for 20 minutes stirring occasionally so it doesn’t burn. Then stir in the kale and simmer another 5-7 minutes until kale is wilted. Serve over brown rice and slice avocado over top for extra creaminess! Enjoy 

Chicken · Dinner · Lunch · Meat · Soups · Uncategorized


You’ll need:

1 large chicken breast cooked and diced

2 links smoked sausage cut into 2 inch slices

1 lb uncooked shrimp tail on

1 cup celery

4 garlic cloves minced

1/2 pablano pepper diced

1 yellow onion diced

1 tsp dried thyme

1 14oz can diced tomatoes

1-2 Cajun style flavor cube McCormick (in seasoning isle)

6 cups water

1/4 cup flour

1/4 cup butter

Green onions chopped

2 cups uncooked brown rice

First chop all veggies and slice meats. In a Dutch oven add in chopped onions and minced garlic and drizzle with olive oil. Sauté until soft the. Add in chopped pepper and celery. Cook for a few minutes until they are soft then remove and place into bowl. Add in butter and melt and then slowly add in the flour and make a past. As soon as paste forms add in water slowly stirring until you have all water in. Add flavor cube and stir. Start with one cub and once gets boiling taste of you need to add a second one do that after it has been boiling for at least 10 minutes. Add in all veggies, seasoning, can tomatoes, cubed chicken and sliced smoked sausage. (Don’t add shrimp at this time) Bring everything to a boil and let boil for 12-15 minutes stirring occasionally. Cook rice as directed separately. After boiling for 15 minutes add in shrimp and boil another 3-5 minutes remove from heat. If it doesn’t have enough spice you can add some Cayenne pepper and salt and pepper to taste. Then to serve place rice in bowl and top with gumbo sprinkle on chopped fresh green onions and enjoy!!!

Dinner · Soups

Venison chili

You’ll need:

2 lbs ground venison

4 cans chili beans

2 peppers diced

2 14.5oz cans diced tomatoes

1 yellow onion chopped

4 cloves garlic

1 48oz tomato juice

1 cup water

4 tbsp chili powder

1 tsp cumin

Salt and pepper

1 tsp Garlic salt

Fist brown your venison. Then chop onions and mince garlic then add to browned meat. Sprinkle in the garlic salt and sauté until onions and garlic are soft and fragrant. Once soft add in the diced tomatoes and let simmer a few more minutes. Dice your peppers and open cans of beans and drain. Then in pot add beans, tomato juice, water and pour meat mixture in. Add in seasonings and stir. Bring to a boil and let boil for 15 minutes stirring occasionally. Reduce heat and simmer for 5-10 minutes longer. Taste and add salt and pepper as needed or more chili powder if you would like a little spicier! Serve with sour cream, and shredded cheddar cheese! Make a pan of corn bread and you have a perfect fall meal!

low carb · Low Carb Dish · Lunch · Soups · Veggies

Sausage & kale soup

You’ll need

2 15.5 cans green northern beans

1 lb sweet or spicy Italian sausage

1 medium onion diced

3 garlic cloves minced

6 cups chicken stock

1 15.5oz can diced tomatoes

6-8 baby carrots chopped

4 cups fresh kale chopped stem removed

1 cup fresh grated Parmesan cheese

1 baguette sliced and toasted

First add sausage to a Dutch oven and brown. Dice onion and garlic and add to pot. Sauté until they soften. Then add in the chicken stock, beans, tomatoes, and carrots. Bring to a boil and let boil 5-7 minutes. Then add in the kale and let boil 5-7 minutes longer. Reduce heat and let simmer while you slice baguette. Place into a sheet pan and drizzle with olive oil and place into oven at 400 degrees for 5-7 minutes until they began to brown. Remove and serve with soup. Ladder soup into bowl and top with cheese. Serve with bread! Enjoy!

Dinner · Lunch · Meat · Soups · Uncategorized

Honey Soy ham steaks & black eyed peas

You’ll need:

2 ham steaks

1 small sweet onion diced

4 garlic cloves minced

4-6 tbsp olive oil

4 cups fresh chopped kale stem removed

3 cups cooked black eyed peas

Salt and pepper

1/4 cup maple syrup

2 tbsp brown sugar

1 tbsp soy sauce

First drizzle pan with olive oil. Heat and place ham steaks one at a time into pan. Heat each side about 3-4 minutes in high medium heat and brown both sides of ham steaks. Remove and set aside.

Chop onion and garlic and add to pan. (If there is chared pieces in pan remove and add a little more olive oil so your not burning)

On medium heat cook onions and garlic until soft. Add in salt and pepper to taste. Then add in kale, heat until kale is wilted. Then move to side of pan and add black eyed peas and cook on high for 1-2 minutes to brown peas just a little. Remove and pour onto serving tray.

Mix honey, brown sugar and soy. Add steaks back into pan and pour sauce over steaks turn steaks and cook another 3-4 minutes until sauce is bubbling and begans to reduce. Then place steaks over the peas and kale. Pour sauce over top of steaks and beans. We’ve hot. Enjoy!!

Dinner · Low Carb Dish · SeaFood · Soups · Uncategorized

Spicy shrimp and veggie soup

You’ll need:

1 bag uncooked thawed shrimp

1 tbsp old bay seasoning

1 tsp paprika

1 tsp Cayenne pepper

1 tsp garlic salt

4 garlic cloves

2 tbsp fish sauce

2 tbsp soy sauce

1 tbsp sesame oil

Chopped zucchini (yellow and green)

Chopped carrots

1 28oz can crushed tomatoes

3 cups water

1 tbsp chicken bouillon

Chopped cilantro

Chopped scallions

Add seasoning to shrimp and toss well. Then in pot heat olive oil and cook shrimp for 3-5 minutes stirring. Then add in water and crushed tomatoes. Add in everything else and bring to a boil. Let boil for 10-15 minutes to soften veggies and let flavors meld together. Remove from heat and top with cilantro. Can add crushed red peppers for more heat!

Chicken · Dinner · Lemon Chicken & Kale Soup · Lunch · Soups

Lemon Chicken & Kale soup

You’ll need:

4 chicken thighs or any chicken I guess

8 baby carrots diced

1 onion diced

1 cup chopped celery (use the heart with leaves)

2 garlic cloves

3 cups fresh kale

4-6 cups of water

1-2 Chicken cubes or tsp bouillon

2 lemons

First in a Dutch oven drizzle pan with olive oil. Dice up the onions, carrots, celery and garlic cloves. Add these to pot and began to sauté in medium heat, until they become fragrant and began to soften. About 6 minutes or so. Then add in watch and uncooked chicken. Cover and bring to a boil. Let boil for 20 minutes or until the chicken is falling off the bone. Cut lemon in quarters and squeeze into pot. Drop lemons into pot also. Add chicken bouillon, and stir. Last add in kale and cover and boil another few minutes until kale is wilted. To serve place a lemon slice in each bowl. That’s it enjoy. It’s a nice light bright soup.

Chicken · Dinner · Lunch · Soups

Chicken Dumplings

You need:

3-4 chicken breast cooked and shredded

1 cup chopped carrots

1 cups diced celery

1 medium onion diced

2 tbsp butter

8 cups chicken stock

1 tbsp thyme (dried)

Salt and pepper to taste


2 cups flour

2 tbsp baking powder

1 tsp garlic salt

1 tbsp parsley flakes

1 tsp thyme

4 tbsp butter soft

2/3 cup milk plus a few more tbsp

First cook and shredded chicken. Then dice and chop veggies. Drizzle sauté pan with olive oil and add 2 tbsp butter. Add in veggies and sauté until they become fragrant and soften. Pour in chicken stock and bring to a boil. Let boil about 10-15 minutes until carrots and veggies are soft. Make sure cover is tight so that you don’t boil down liquid (If to much stock boils off make sure to add a cup of water and bring back to a boil)

In a bowl add all ingredients for dumplings and mix. Dough should be thick and a tad sticky but not wet. Drop dough into boiling pot a tbsp and a pinch more. Do not stir, cover and leave on a low boil for about 7-10 minutes until dumplings are puffy and cooked through. Keep warm and serve! Enjoy!

Dinner · Lunch · Soups

Zupa with kale

You’ll need:

1 pound Italian sausage (mild or hot) ground

2 large diced potatoes (whatever you have in hand) about 2 cups or a little more

1 medium onion diced

3 garlic cloves minced

1/2 red pepper chopped

3 cups kale

4 cups chicken stock

2 1/2 cups 2% milk

4 tbsp butter

3 tbsp flour

1 tbsp red pepper flakes

1/2 tsp fennel seeds (not a must but yum)

Salt and pepper to taste

First brown the sausage until cooked then place into bowl and set aside. Then to skilled drizzle with olive oil and add diced onions and garlic and sweat until soft then add the peppers. Drop in butter and flour and stir until a thick Rue. Immediately add chicken stock 1 cup at a time until the flour mix is smooth with broth. Add in potatoes, cooked sausage and-seasonings. Bring to a boil and boil for 7 minutes to soften diced potatoes. Then add in kale and milk, bring to a simmer. Salt and pepper to taste and serve with crusty herb toast and Parmesan cheese! Enjoy!

This is a perfect soup to freeze for later if you have left overs!