Fiesta Chicken Bake


A one-dish wonder that makes the perfect dinner guest at your table during this season of comforting casseroles. You’ll need:

10 chicken thighs or 5-6 chicken breasts, cut in half

Olive Oil

Seasoning (combine):

  • ½ tsp garlic salt
  • ½ tsp pepper
  • ¼ tsp cayenne
  • ¼ tsp cumin

1 cup chunky salsa

1 ½ cups Tex-Mex shredded cheese blend (or a mixture of cheddar, mozzarella, Monterey jack and jalapeno cheeses)

Optional garnish: full-fat sour cream, cilantro


  1. Preheat oven to 350 degrees.
  2. Heat olive oil in a large skillet. Add chicken  and sprinkle on seasoning. Fry chicken until golden brown on all sides.
  3. Put chicken pieces in a greased casserole dish. Top with salsa and bake for 30 minutes.
  4. Take out of oven and sprinkle with cheese. Put back into oven and continue baking until cheese melts. Serve with a dollop of full-fat sour cream and fresh cilantro

Easy Egg Crepe Wraps


Keto egg crepes make great wrap sandwiches, either served warm or – wait for it – cold as a snack. I made mine with deli ham and melted mozzarella cheese, but try whatever fillings you like. I also recommend giving pizza filling a go by stuffing your crepe with pepperoni, fried mushrooms, cheese and your favourite low-carb sauce.

In a blender, combine:

  • 2 oz. cream cheese
  • 2 eggs
  • 2 tsp grated parmesan cheese
  • Salt and pepper to taste

After blending, let the crepe batter rest for 2-4 minutes so the bubbles can settle. Pour 1/3 of batter into a hot greased pan. Cook for 2 minutes (keep an eye on it) until golden on the bottom. Gently flip over (this will take some practice. I slide mine onto a parchment-lined dinner plate and then flip the uncooked side back onto the pan). Repeat with the rest of the batter. Makes 3 crepes.

Quickly heat ham in the hot pan, then place on top of crepe. Top with cheese. Roll the crepe up and if cheese needs extra melting, pop it into the microwave for a few seconds.

Mexican Chicken Meatball Soup


The base of this recipe is a yummy bone broth, which is an excellent source of minerals, boosts immunity and even improves digestion while supporting good bone and tooth health. You’ll need:

  • Carcass of 1 roasted chicken (I just saved bones from a rotisserie chicken)
  • 1 medium onion, quartered
  • 2 celery stalks, chopped roughly
  • 1 carrot, chopped roughly
  • 1 tbsp kosher salt
  • 1 tbsp black peppercorns
  • 2 bay leaves

Put all of the ingredients in a stock pot and add enough cold water to cover all the chicken. Bring up to a boil and then simmer for at least 2 hours. Cover with a lid and allow to cool to room temperature before straining all of the liquid gold that will be the base for your soup. Makes 6 cups as needed below.

Chicken Meatballs:

  • 1 tbsp olive oil
  • ½ lb ground chicken
  • ½ cup crushed pork rinds
  • ¼ tsp cayenne pepper
  • 1 tbsp dried chives
  • 1 tsp garlic salt

Heat olive oil in frying pan. Combine remaining ingredients and, with wet hands, roll into small ½-inch meatballs. Fry until golden on all sides and set aside.


  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 tbsp minced garlic
  • 2 jalapenos, seeded and finely diced
  • 1 14.5-oz can diced tomatoes
  • ¼ cup roasted red peppers, finely chopped
  • ½ cup canned black beans, rinsed and drained
  • 2 limes, juiced
  • Salt and freshly ground black pepper
  • 1 cup roughly chopped cilantro leaves
  • 1 cup shredded Monterrey cheese (for garnish)

In a large pot, heat the olive oil. Add the onions and cook until soft and translucent, then add the garlic and jalapenos and cook for another minute. Pour 6 cups of your bone broth into the pot, along with the tomatoes, roasted red peppers and black beans. Bring to a boil. Lower heat and add the pre-cooked chicken meatballs. Before serving, add lime juice and fresh cilantro to the pot. Ladle soup into bowls and top with a sprinkle of Monterrey cheese.

Zeroodle Summer Roll Salad

rice noodle salad

Zeroodle pasta is made of a Korean seaweed called tengusa. This agar agar (a natural vegetable gelatin) salad noodle is like a rice vermicelli or “glass” noodle like the kind in traditional in salad rolls – but it is gluten free, vegan and calorie and carb free (6g net carbs – 6 g fibre). It can be found online at low-carb grocery stores.

I made this salad about 6 hours in advance of dinner to allow the flavours to brighten, but it is also good if served immediately (believe me, I sampled it!).

  • 1 package (16g/.56 oz) Zeroodle Kanten Pasta
  • 1 carrot, shredded
  • 1 cucumber, shredded
  • 1 cup coleslaw mix
  • Fresh mint (about 6 leaves), finely chopped
  • ½ cup chopped peanuts or cashews


  • 1 lime, juiced (you may want extra lime wedges for serving)
  • 1 tbsp freshly grated ginger
  • 2 cloves garlic, crushed
  • ¼ cup rice wine vinegar
  • ¼ cup fish sauce
  • 2 tbsp olive oil
  • 2 small packets artificial sweetener (I used Sugar Twin)

Combine all dressing ingredients in a container with a lid and shake well until blended. Set aside.

Cook Zeroodles (or other low-carb rice noodle substitute) for 1 minute in boiling water, rinse immediately in cold water and set aside.

In a large bowl, place coleslaw mix and the shredded carrot and cucumber. Add the Zeroodles, then pour dressing over. Add mint and stir in. Before serving, top with another squeeze of lime and the chopped nuts for garnish.


Keto Pancake Tower with Cinnamon Whip


IMG_6190This morning after my workout, I was craving something on the sweeter side, so I whipped up a batch of keto pancakes and fancied them up a bit with a homemade blueberry compote. Simply stack the pancakes with a layer of cinnamon whipped cream in between. Top with berries.


  • 2 oz softened cream cheese
  • 2 eggs
  • 1 packet artificial powdered sweetener
  • Pinch of cinnamon

Put all ingredients in blender and mix until well combined. Let rest 2 minutes until bubbles settle. Heat up a small, greased skillet over medium-high heat. Drop batter a spoonful (approximately one-fifth of mix) at a time. Cook for 2 minutes until golden, gently rolling edges until able to flip over. When cooked, slide pancake out of pan and onto a parchment paper lined plate.


  • 1/3 cup fresh or frozen blueberries
  • 2 tbsp water
  • 1 packet artificial powdered sweetener

Bring mixture to a boil over medium-high heat. Reduce heat and simmer for 10 minutes. Remove from heat and allow to thicken and cool.

 Cinnamon Whipped Cream:

  • ½ cup whipped cream
  • 1 packet artificial powdered sweetener
  • ½ tsp vanilla
  • ¼ tsp cinnamon

Using electric beaters, whip all ingredients together in a chilled bowl until it reaches the stiff peak stage. Set aside until ready to assemble.


Glazed Bacon-Wrapped Pork Tenderloin

pork tenderloin

What’s better than one kind of pork? Why, two of course! This easy weeknight family meal is great whether cooked in the oven (which I did on this cool, grey autumn day) or grilled outside.

You’ll need:

  • 2 x 1.5-2lb pork tenderloin
  • 1 tbsp olive oil
  • Salt and pepper
  • 8 uncooked bacon strips


  • ¼ cup soy sauce
  • 1 tbsp minced fresh ginger
  • 3 tbsp sugar-free maple syrup (I used Mrs. Butterworth’s)
  1. Preheat oven to 350F.
  2. Heat olive oil in a large frying pan over medium-high heat. Season tenderloin with salt and pepper then add to pan, searing on all sides until they are deep golden brown. Remove from heat.
  3. Wrap each piece of tenderloin with 4 strips of bacon. Place each tenderloin on a rack over a foil-lined cookie sheet.
  4. Make glaze and brush over each tenderloin, reserving a bit of glaze for finishing.
  5. Put in oven to cook for 25 minutes. Remove from oven, brush on remaining glaze and return to oven for another 8-10 minutes.
  6. Allow to rest for 5 minutes before slicing.

Low Carb Pumpkin Muffins


Before the leaves turn yellow and school buses are back on the road, the scent of pumpkin spice is in the air. With everyone talking about their favourite fall flavour, I decided to whip up this batch of moist and sweet Pumpkin Spice Muffins. So easy and quick, I made a dozen of them while dinner was in the go, popped them in the oven while we ate – and enjoyed some for dessert.

You’ll need:

  • 1 1/2 cups almond flour
  • 2 tablespoons pumpkin spice mix (or combine cinnamon, nutmeg and cloves to make your spice mix)
  • 2/3 cup powdered sweetener (this makes them pretty sweet; you can certainly cut back according to personal taste)
  • 1 cup canned pumpkin (NOT pumpkin pie filling)
  • 4 eggs

Line a 12-cup muffin pan with paper liners* and preheat the oven to 350F.

You can combine the dry ingredients and wet ingredients separately then mix, but I just put everything in one big mixing bowl and beat it all together with the electric mixer until smooth.  Put one heaping tablespoon of mixture into each cup, filling it about half way up. Bake muffins for 20 minutes. When time is up, insert a toothpick in the centre (it should be dry) to ensure it is cooked through.

Remove pan from oven and drape with a clean towel while they cool off.  Serve with butter. Store any remaining muffins in a tightly-sealed container.

*(Note: although the muffins were cooked, they did stick to the paper liner a bit. Better than in the pan!)