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Ingredients: For the Instant Pot 1/2 cups Water (or Apple Juice/Cider) 1/3 cup Apple Cider Vinegar 2-3 Tbsp. Liquid Smoke For the Ribs 1-2 racks Baby Back Ribs 1 cup BBQ Sauce 1/2 - 1 cup Dry Spice Rub 1/3 cup Apple Cider Vinegar Directions: Prepare the Instant Pot Put a trivet in inner liner pot of your pot. Then add water or juice, liquid smoke, and Apple Cider Vinegar to the inner liner pot. Prepare the Ribs Lay out the rack of ribs with the meaty side down onto a baking sheet. Remove thin membrane (also called silver skin, if it's still on there) by grasping it with your bare hands (or a paper towel) and pulling down the length of the rack. Liberally sprinkle dry spice rub over the ribs

Garlic Butter Roasted Carrots

Ingredients 2 pounds carrots (cut diagonally into about 2 to 3 inch pieces) 1/4 teaspoon salt 5 tablespoons butter 4 garlic cloves , minced 1/4 teaspoon fresh ground pepper chopped fresh parsley , for garnish Directions: Preheat oven to 425F. Then grease a baking sheet with cooking spray and set aside. Cut up the carrots and set them aside. Melt the butter over medium-heat in a non-stick skillet or pan. Add the garlic and cook for approximately 3 minutes (or until lightly browned), stirring frequently. Be sure not to burn the garlic. Toss the carrots with garlic butter (either in the pan or pour butter over them in a bowl). Toss until combined. Transfer carrots to the prepared baking sheet

Teriyaki Salmon with Roasted Pineapple and Veggies

Ingredients: 8 oz.Hy-Vee Short Cuts garlic-lemon asparagus, cut into 3-inch pieces 2 large carrots, peeled and cut diagonally into 1/4-inch slices 1 tbsp. olive oil ½ c. Culinary Tours sesame teriyaki sauce (divided) ½(1-lbs.) pkg. Hy-Vee Short Cuts pineapple chunks, cut into 1/2-inch wedges 4 (5-oz. each) salmon fillets, 3/4-to-1-inch-thick Sesame seeds, toasted, Lemon halves, roasted, for garnish Directions: Preheat oven to 425 degrees. Spray a 15x9x2-inch sheet pan with nonstick spray, then set aside. Toss the asparagus and carrots with olive oil; add to one section on the prepared pan. Add a row of the pineapple. Pat the salmon dry with paper towels. Arrange salmon on the pan alongside p

Honey Garlic Pork Chops

INGREDIENTS: 15 oz center cut boneless pork chops (3 pork chops) salt ground black pepper 1 tablespoon vegetable oil 2 tablespoon unsalted butter, melted 3 cloves garlic, minced 1 teaspoon chopped Italian parsley, for garnishing Honey Sauce: 2 1/2 tablespoons honey 1/4 teaspoon salt 1/2 teaspoon apple cider vinegar 2 tablespoons warm water 3 dashes cayenne pepper Directions: Season the pork chops with salt and ground black pepper, on both sides. Combine all ingredients in the Honey Garlic Sauce, mix well. Heat a cast-iron skillet on high heat. Add the vegetable oil and 1 tablespoon of butter. Add pork chops to the skillet and fry each side of the pork, uninterrupted, for approximately 3-4 mi


INGREDIENTS 2 medium sweet potatoes, peeled 3 T olive oil 1 T balsamic vinegar 1 pkg. (4 or 5 links) pre-cooked chicken, turkey, or pork sausage (about 14-16 oz. sausage) 1 tsp. garlic powder fresh ground black pepper to taste 1 lb. broccoli, trimmed and cut apart (it would then make about 3/4 pound pieces) salt and additional fresh-ground black pepper to taste INSTRUCTIONS Preheat oven to 450F and spray sheet pan with non-stick spray. Cut up two medium sweet potatoes into cubes. Whisk and combine together the olive oil, balsamic vinegar, garlic powder, and black pepper. Put sweet potato cubes into a bowl then toss with half the oil-balsamic mixture. Spread sweet potatoes onto a sheet pan.

Banana Bread Oatmeal with Caramelized Bananas

Ingredients: ½ cup gluten-free rolled oats 1 cup water Pinch of sea salt 1 banana, sliced (divided) 1 Tablespoon chopped walnuts ½ teaspoon cinnamon ½ teaspoon vanilla 2 teaspoons coconut oil 2 teaspoons maple syrup (plus more for serving) Directions: Add the oats, vanilla, sea salt, cinnamon, and half of the banana slices to a medium pot. Add water and then stir to combine. Heat over medium-high heat for approximately 8-10 minutes. Stir the oats several times while cooking to make sure the banana slices melt into the oats and the oats doesn’t stick to the pot. The oatmeal is done when all of the liquid is absorbed and the oats are thick and fluffy. While oats are cooking, heat a skillet

Apple Pie Breakfast Parfaits

Ingredients: For the Apples: 1 tablespoon coconut oil 2 apples, chopped 1 teaspoon maple syrup 1 - 2 teaspoons cinnamon For the Parfait: 1/4 cup chia seeds 1/4 cup quick oats 1 1/4 cup unsweetened almond milk 1/2 cup granola (what ever flavor you prefer) 1/2 cup coconut yogurt Directions: Heat coconut oil over medium heat. Once melted, add the apples, syrup and the cinnamon. Saute until the apples are softened and starting to caramelize, approximately 6 - 8 minutes. While the apples are cooking, stir together the chia seeds, almond milk, and oats, then set aside. Once the apples are done cooking, remove them from the heat and prepare parfaits. Divide the chia-oat pudding evenly among four ja


Ingredients: kale purple cabbage red pepper cilantro carrot onion sesame seeds For the Salad Dressing: 1/4 cup olive oil 1 teaspoon sesame oil 2 cloves garlic, roughly minced pinch of salt 1 teaspoon apple cider vinegar 1 teaspoon soy sauce 2 teaspoons maple syrup 1/2 teaspoon red pepper flakes 1/2 teaspoon dijon mustard Directions: Make salad dressing first by: Heating a small pan over medium/high heat. Add the olive oil and sesame oil. When oil is fragrant, add garlic and saute for approximately 3-4 minutes. Turn heat to low and let simmer for about an additional 3-4 minutes. Remove from the pan from heat and set aside to cool. Once cooled, place the garlic and olive oil mixture into a mas

Healthy Tuna Salad

Ingredients: canned tuna diced celery 1 small avocado, cut into chunks fresh lemon juice fresh herbs – chopped parsley finely chopped red onion Whole 30 Compliant Mayonnaise Dijon mustard salt and black pepper, to taste Directions: Drain tuna. Prep the veggies (chop and dice as needed). Combine the ingredients: Add the drained tuna, mayo, Dijon mustard, chopped vegetables, fresh lemon, salt and pepper to a bowl and use a fork or spoon to mash, then toss and combine. Season to taste. Enjoy right away or chill in the fridge for approximately 1 hour (this can be stored in the fridge for up to 3 days in an air tight container).

Skinny Jeans Slimdown!

There's nothing that messes with our heads more than our favorite jeans feeling tight, am I right?! The worst is pulling up those skinny jeans and feeling your muffin top expand over the top of your pants! Instant bad mood! Especially if you're excited to finally have a date night or girls night out and a time that should be happy and positive turns into feeling frustrated, ashamed and defeated because you feel like you have nothing to wear. Been there!!! I am going to be kicking off a 21 Day Skinny Jeans Slimdown on Monday May 18th. This is a 3 week closed online support and accountability group. THIS IS THE EXACT PROGRAM I USED TO KICKSTART MY 40+ LB WEIGHT LOSS IN 2015 AFTER HAVIN

One Pan Creamy Gnocchi with Italian Sausage and Kale

Ingredients: 16 oz. mild italian sausage* 1 1/2 tsp olive oil 1/2 cup finely chopped yellow onion 2 tsp minced garlic 1 (16 oz.) pkg. potato gnocchi Freshly ground black pepper** 1/3 cup heavy cream 1/3 cup (slightly packed) finely shredded parmesan cheese, (and more for serving if desired) 3/4 cup low-sodium chicken broth 3/4 cup milk 1 (6 oz) bunch kale, thicks ribs removed, chopped Red pepper flakes (optional) Directions: Brown the sausage in skillet with olive oil. Place on plate and leave 2 tsp oil in the skillet. Saute the onion then saute with garlic. Pour in the broth and milk. Bring to a simmer. Add in kale, and cover the skillet and let steam (until wilted). Toss in the gnocchi


Ingredients: Butter Garlic cloves Fresh thyme Boneless skinless chicken thighs Salt and pepper Freshly chopped oregano Fresh rosemary Zucchini Directions: In a skillet on medium-high heat add butter (until it is melted). Add oregano, garlic, rosemary and thyme. Add the chicken and cook approximately 3-4 minutes on each side, until chicken is no longer pink (and 165 degrees). Remove the chicken and set aside on a dish. Add zucchini to the pan and salt and pepper to taste. Sauté for approximately 2-3 minutes or until tender. Add the chicken back to the pan for approximately another minute or so and serve. Enjoy!


Ingredients: 1 Cup Greek Yogurt 1 Cup Cilantro (chopped) 1/2 Avocado (large) 2-3 Tbsp Lime Juice (Juice of 1 large lime) Directions: Place the yogurt in a bowl. Add the cilantro, avocado, and lime juice. Using an immersion blender, puree until the mixture is smooth.


Ingredients: frozen strawberries banana chia seeds vanilla extract honey oats – quick or old-fashioned milk ice Directions: Place all of the ingredients into a (high-speed) blender. Run the blender for approximately 1 to 2 minutes (or until completely smooth). Pour and serve your smoothie.

A Healthy Hot Mess by Jennifer Stawarz