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1 Minute Low Carb Keto Cinnamon Roll Mug Cake

For the cake:

  • 1 scoop vanilla protein powder (32-34g), I use this brand
  • 1/2 tsp baking powder
  • 1 T coconut flour
  • 1/2 tsp cinnamon
  • 1 T granulated sweetener, I use this brand
  • 1 large egg (or 1/4 cup liquid egg whites for Vegan option)
  • 1/4 cup almond milk, I use this brand
  • 1/4 tsp vanilla extract

For the cinnamon swirl:

  • 1 tsp granulated sweetener, I use this brand
  • 1/2 tsp cinnamon

For the frosting:

  • 1 tbsp butter softened
  • 3 tbsp powdered sweetener, I use this brand
  • 1/4 tsp vanilla extract
  • 2 tsp heavy cream


  1. Grease a microwave safe bowl with cooking spray and add the protein powder, baking powder, coconut flour, cinnamon, sweetener of choice and mix well.
  2. Add the egg/whites and mix into the dry mixture. Add the milk of choice and vanilla extract – if a batter is too crumbly, continue adding milk of choice until a very thick batter is formed.
  3. For the cinnamon swirl add granulated sweetener and extra cinnamon and swirl over the top.

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Bee’s Knees Cocktails Lavender

For the Lavender Simple Syrup

  • 1 cup water
  • 4-5 sprigs of lavender and/or flowers
  • 1 cup sugar

For the Cocktail

  • 1 oz Lavender Simple Syrup
  • 1 tsp honey
  • 1 oz freshly squeezed lemon juice
  • 2 oz gin

For the Cocktail

  1. Add the gin and honey into a shaker and stir to dissolve the honey.
  2. Add in the remaining ingredients.
  3. Fill shaker with ice.

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Keto Ground Beef Casserole


  • 1 pound ground beef
  • 3 ounces cream cheese
  • 1/2 cup beef broth
  • 1/2 cup heavy whipping cream
  • 1/2 teaspoon garlic powder
  • 2 cans green beans, drained
  • 3/4 cup cheddar cheese
  • 3/4 cup mozzarella cheese
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper


  1. Preheat oven to 350 degrees.
  2. Brown ground beef in a cast iron skillet then drain the excess grease.
  3. Add cream cheese and stir until melted then add beef broth, heavy whipping cream, garlic powder, and salt/pepper. 

Instant Pot Chicken Gyros Recipe


  • 3 lbs boneless, skinless chicken thighs, trimmed of excess fat (you can use frozen or thawed)
  • 1 large onion, thinly sliced
  • 9 garlic cloves, minced
  • 3 Tbsp olive oil
  • 1 Tbsp dried oregano
  • 1/4 tsp allspice
  • 1 Tbsp lemon pepper seasoning
  • Juice from 1 large lemon
  • 1/4 cup red wine vinegar
  • 1/4 cup chicken broth
  • Pita bread
  • Lettuce for topping
  • Tomatoes for topping
  • Feta cheese crumbles for topping

For the Tzatziki sauce:

  • 1 cup plain Greek yogurt (I used full fat yogurt for optimal taste)
  • 1 cucumber, peeled, seeded and diced into tiny pieces
  • 1 Tbsp dried dill
  • 1/4 tsp kosher salt
  • 1/2 tsp garlic powder
  • Salt and pepper to taste

For the chicken:

  1. Place chicken, onions, garlic, olive oil, oregano, allspice, lemon pepper, lemon juice, red wine vinegar and broth in your Instant Pot.
  2. Cover and press the manual button. Set the timer for 20 minutes. The Instant Pot will take about 10 minutes to come to pressure if your chicken is thawed and probably twice as long if your chicken is frozen. Once the timer beeps let the pressure release naturally for about 10-15 minutes and then move the valve to venting.

Strawberry Sangarita (Margarita Sangria)

  • 1.5 pounds strawberries, hulls removed, divided
  • 1 cup lime juice
  • 1 cup tequila
  • 1/4 cup triple sec
  • 1 (750 milliliter) bottle rosé wine
  • 1/4 cup agave nectar, or to taste
  • 2 limes, sliced, plus wedges for serving
  • 2 oranges, sliced, plus wedges for serving
  • Margarita salt, for serving, optional
  • Lime seltzer, for serving, optional
  1. Blend 1 pound of the strawberries with a splash of the lime juice until completely smooth, with no large chunks or seeds remaining.
  2. Pour the strawberry puree, lime juice, tequila, and triple sec into a large pitcher. Stir to combine. Pour in the wine. Add agave nectar to taste, about 1/4 cup.
  3. Add in the lime and orange slices. Slice the remaining strawberries and add them to the sangria. Stir to combine.

Heart-Healthy Beet Smoothie


  • 1 small red beet, peeled and chopped
  • 1 cup frozen berries
  • ¼ avocado
  • 1 date
  • 1 cup unsweetened vanilla almond milk (can sub soy or coconut)
  • 1 scoop vegan vanilla protein powder (optional)


  1. Puree all ingredients in a blender

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Jalapeno Popper Wonton Cups


  • 12 wonton wrappers
  • 4 oz. cream cheese, softened
  • 1/2 c. sour cream
  • 12 oz. bacon, cooked & crumbled (reserve 2 Tbsp.)
  • 1 c. shredded cheddar cheese, reserve 2 Tbsp.
  • 3-4 jalapeños, seeded and chopped 


  1. Preheat oven to 350 degrees.
  2. Spray muffin pan with cooking spray.
  3. Place one wonton wrapper in each muffin cup; bake 10 minutes or until lightly browned.
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1 Minute Low Carb Keto Cinnamon Roll Mug Cake

Ingredients For the cake: 1 scoop vanilla protein powder (32-34g), I use this brand 1/2 tsp baking powder 1 T coconut flour 1/2 t...

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