Creamy Avocado Protein Smoothie

I have been on a protein smoothie kick and  keep experminting adding or removing ingredients because I am counting calories.  So this recipe you can have to two ways, it’s all up to you if you are counting calories or not. 


1 cup Vanilla Almond Coconut Milk

2 tbls Dannon Vanilla Greek yogurt ( your choice ) 

1 scoop Whey vanilla protein 

1 avocado 

1 tbls chia seeds 

1/3 cup fresh pineapple 

14 fresh spinach leaves 

2-3 ice cubes

1/3 cups almonds ( optional ) 

1/3 cup dried cranberries ( optional ) 


Add milk, yogurt, protein, spinach, chia seeds, pineapple and then the avocado and ice cubes. Blend until it’s the thickness that you desire. Once blended you can add the smoothie to a room temperature mug or a frozen mug. ( That is what I like best ) 

If you are counting calories this will cost you 319 calories if you do not add the nuts and cranberries. If you add the nuts and cranberries it will cost you 626 calories

I hope you enjoy as much as I do. 




Light and Fluffy Pancakes with Chia Seeds and Strawberries

So I started out with Hungry Jack Light and Fluffy Pancake mix and started added this as I saw them. I would have to say it’s pretty interesting the things that you add to things and didn’t realize how well they tasted. You can add or take items away that you like or do not like. That’s how I look at it.  So I am here to share what I created and it’s up to you to try what I have created or make it your way. I sure hope you all enjoy. 



3-4 Cups Hungry Jack Light and Fluffy Pancake Mix

1 scoop of Vanilla whey protein 

1-2 tbls chia seeds

1-2 tsps cinnamon 

1 tsp pure vanilla 

1/3 cup chopped walnuts ( or nuts of your choice)

6-8 frozen strawberries ( or fruit of your choice) 



Combine all dry ingredients and add water to the dry mix until it’s as thin or fluffy as you desire your pancakes. Once batter is to your desire add in the vanilla, walnuts and strawberries and mix well. 

Pour batter onto hot surface and cook until done. You can top with Maple Syrup or a low sugar low, carb syrup or eat as is. 




Chicken and Asparagus with Chia Seeds

You are probably thinking why the heck is there chia seeds in this dish. Well once answer because they don’t have much flavor and you can add in more fiber and vitamins to your dish. Why not? They don’t have any flavor and you would never know they are in there. So why no and give it a try?  I am always trying to find ways to compile ingredients together and hope they taste good. I know that I am on a asparagus and vinegar kick lately but I try and incorporate different ingredients to these dishes.  Story is eat lots and lots of veggies but you don’t always want them the same way. So if you are interested in some crazy flavors here is a recipe for you to try.  



1 lb boneless skinless chicken breast ( cut into strips)

3 stalks celery

10 fresh spinach leaves

1 pkg of sliced mushrooms 

3-4 garlic cloves 

1 med onion

1 bundle of asparagus 

2-3 tsps balsamic capers ( I cannot find fresh capers) 

1-2 tsp chia seeds 

2-4 tbls balsamic vinegar 

1/3 cup white wine 

1/3 cup low sodium chicken broth 

1/2 tsp coriander seed 

1-2 tsps crushed red peppers 

1/4-1/2 tsp tarragon leaves


In a med pan add water and heat until hot for blanched asparagus.

In a med pan cook chicken strips in oil of your choice ( I prefer coconut oil ). While chicken is cooking on med heat; in a separate pan add oil with minced garlic and onion and cook until golden brown.

Once golden brown; add in celery,crushed red peppers, tarragon leaves, coriander seed and white wine. While that is cooking add  some crushed red peppers and tarragon leaves to the chicken.

Once chicken is golden brown turn heat off and set aside. Back to the onions and garlic pan; add in mushrooms, spinach leaves, chia seeds, capers and saute for a few minutes. In the meantime check the water to see if boiling, if so add the asparagus to the water and blanch for 2-3 mins. Once they are cooked to your liking turn heat off and set aside.

Now back to the main dish; you will add the balsamic vinegar and chicken broth and chicken. Cook for about 5 mins and then add in the asparagus and cook for another 5-8 mins until most of the fluid has evaporated.  Once the fluid is evaporated turn off heat and enjoy. 

I enjoyed this dish without anything to go under it but if you are feeling that you want more to this dish you can add rice or potatoes of your choice. 

I hope you enjoy. If you have any questions please let me know and I will help you along the way.  Happy New Year Everyone!!


Almond Flax Pancakes

Just because you are watching your carbs doesn’t mean that you need to cut out everything that’s bad for you you just have to take the time to create that healthier breakfast to keep that body that you are working on. I found this recipe but changed a few things on it to make it even healthier. 


1 cup almond meal flour or almond meal 

1/2 cup whole flax meal 

2 eggs

3/4 cup water 

2 tlbs of cooking oil ( I used coconut oil) 

1 tsp of pure cane sugar ( you can use sweetner but I dislike how they taste no matter how little you up in)

1 tsp cinnamon

1 tsp chia seeds 

1 tsp vanilla ( or coconut, almond, rum so on, its your choice)


Add and dry ingredients and then add in the wet and mix well. The batter will not be like regular pancake mix as it will be thinker, just scoop and place on griddle or pan and cook. When you flip squish done to make flat. Once all is said in done you can add butter or low carb syrup or pure maple syrup.  If you want to add in fresh fruit in the batter by all means add that extra flavor.  

I hope you enjoy. 


Chicken Asparagus ( Crock pot Version)

Who doesn’t love their crock pot or slow cooker is crazy. All you do is gather ingredients you think would taste good and start throwing them together creating something interesting. 


1 lb chicken ( I cut the chicken into decent chucks, it’s up to you ) 

1 lb asparagus ( steamed and placed in the crock pot with 10 mins left)

1 can 98% Fat Free Chicken Soup or low sodium

1 can 98% Fat Free Cream of Mushroom Soup or low sodium 

1/2 cup white wine or low sodium chicken stock 

1/2 cup sour cream 

1 tsp celery salt 

1 tsp paprika 

1 tsp pepper 

1 tsp garlic power 




Place all ingredients in the crock pot on high for 4-5 hours. Add sour cream at the end and serve.  Steam or blanch asparagus and add asparagus into crock pot with 10 minutes left or you can place onto as you wish.

It’s so simple and tastes so good. 


Healthy Chicken Stir Fry

I love throwing ingredients together and coming up with a great and healthy recipe. Most of the items in this dish are fairly cheap and usually in your fridge. I stocked up on a lot of herbs for different creations.


1lb chicken breasts cut into strips

half pkg broccoli slow

1/4 bag bean sprouts

1/2 mushrooms sliced

2 green onions

1-2 celery stalks

2-4 garlic cloves diced

1/2 cup fresh spinach

1 tsp red peppers

1 tsp ground coriander seed

1 tsp ginger

1 tsp summer savory

1 tsp basil

1 tsp tarragon

1 tsp white pepper

1/4 tsp chipotle

1 tsp ground cardamon

half a bottle of white wine or low sodium chicken stock

1-2 tbls low sodium soy sauce

1/2 cup water

rice ( optional)


Prep all vegetables; once veggies are diced and chopped up set side. Slice chicken into strips. Once the chicken is in strips place in a hot pan with oil of your choice and cook until done. Set aside. In a large skillet pour the white wine and all the seasonings in to pan. After that is done put all the veggies into the dish and saute for 10 mins, After sauteing add in the chicken and add the soy sauce and water. Cook until most of the liquid is gone.

You either can eat as is or eat over a bed of rice. I know the next time that I make this dish I will add asparagus to this. I hope you all enjoy. If you prefer your veggies with less crunch cook longer. Remember you can add more seasonings as you wish or lessen the seasoning. Make it your way and enjoy.

Merry Christmas!!


Apple Almond Protein Smoothie

I love experminting so I decided to start throwing things in to the blender and hope it comes out great. Well guess what? It did, it was so yummy and you wouldn’t even know it was healthy for you or that there were collard greens in it. So here you go. 



1 cup of soy milk ( you can use almond or coconut milk, I just had soy open in the fridge)

2 tbls of greek vanilla or plain yogurt

2 tbls sliced almonds

1-2 tsp chia seeds 

1 small apple of your choice with the skin on it 

1 tbls of natural peanut butter 

3 collard greens 

half a banana 

splash of apple juice ( you don’t have to add it )

2-3 ice cubes. 

1 scoop of vanilla protein powder


I added more soy milk to this recipe so that I could have more for later. I mixed all the ingredients and poured into a frosty mug and drank away. Change what you life and experiment with it, that is what I do.   Enjoy!