So your trying to eat right. Less Carbs and that is hard to do but did you know that even if your on a KETO Lifestyle you can still have things like Chile Relleno?
I am a huge Chile Relleno fan so when I came up on this recipe for Chile Relleno Casserole I was in KETO Heaven.
Not to mention some days are getting a bit cooler now and what a better tummy warming meal than a Chile Relleno Keto Casserole.
Here is what you’ll need to get started.


Ingredients:
• 12 eggs 1 1/2
• 2 cups of cheese
  (your preference)
• Salt, pepper
• 1/2c heavy whipping cream
• 2 Poblano Peppers


First you’re going to char the peppers to remove the skin. People have different ways of doing this but if you are lost as to how, simply go to Youtube and ask how to remove the skin from a Poblano Pepper and you’ll have several answers.
I find it best in the air fryer.
In a bowl whisk together your eggs, heavy cream and salt/pepper.
Skin and de-seed your Pobalano peppers and chop them up.
Spray your baking dish. Add cheese to your eggs and place egg mix into dish.
Put in your peppers and top with cheese. Place in your 350* oven until its done. Mine took 30 min to cook.
Let cool for just a second or two and you’re ready to enjoy your Chile Relleno Keto Casserole.
Happy, Healthy Eating!

No matter how much I’ve ever tried the only think that has ever worked for me for loosing any significant weight is a Lo Carb Diet. Now the term is a “KETO” Lifestyle of eating.
I’m the kind of person that eats any starches and it turns right into FAT and attaches to my body in the worst of all places. My stomach, my butt, and my legs and arms as well.
Sad thing is I love all the starchy things I’m not supposed to eat like, potatoes, breads, beans, along with all sorts of sugary stuff as well. I have learned along the way that because of my physiology I just can’t eat any significant amounts of these things without ballooning up into a chunky blob.
Thank goodness that as more and more people realized this they started to do lots of research and started finding out that there are lots of options to replace the starchy things we once loved to eat but were bad for us.
We’ve learned that we can make an awesome twice baked potato out of mashed Cauliflower that defies anyone to taste the difference from the real stuff. We’ve also learned that we can use Yucca Root to replace potato pieces in dishes like Picadillo and Meat Stew.
Thank goodness as well that many food companies are now making things KETO or KETO Friendly.
If you look hard enough at select grocers you can find stuff like KETO Bread, KETO Tortillas, KETO Pizza Crust and so on and so on.
This being the case, for all of us that Carbohydrate Sensitive, NOW, there is no reason that we have to stay FAT and Overweight.
YES, it take some getting used to and YES you have to be dedicated to make and keep choosing Lo Carb foods to keep you burning FAT and producing less of it and SUGAR from starchy foods that are bad for us.
You soon figure out that turning a regular Taco into a KETO Taco just by making the shell out of a Lettuce Leaf instead of a regular Tortilla is not such a bad thing if it’s going to help you live a longer, healthier life.
One more thing. If yo start the KETO Lifestye and at some point find yourself falling Off The Wagon, Don’t Sweat It. Next meal just jump right back on and start over. Sooner or later you’ll find you’ll Stop Falling Off as often and at some point it will become a Cheat Choice that you’ll be able to make instead Fall in to.
Breakfast this morning; TWO Over Medium Eggs fried in Real Butter on a plate over a KETO Tortilla with a generous side of Bacon (could be sausage instead) and a cup of coffee. What could better than that and it’s KETO.
Best of Luck and Happy, Healthy Eating.

I saw someone post this online the other day and thought to myself, “It’s about time someone posted the recipe for these”, since I’ve been making them for years now.
Talking about KETO Tortillas made with ground up Chicharrones. Yes, Pork Rinds.
So let get started in making these easy to make, and delicious tortillas that use ground up Chicharrones in the mix.
First; Scoop out 2 Cups of Pork Rinds from a bag and throw them in you blender,
Grind them up until you have a powdery consistency then throw them in a medium size bowl.
Second; ADD a Tablespoon of Baking Powder (make sure you have baking powder and NOT Baking soda
 Third;  Add 3 Tablespoons of Sour Cream
NEXT; ADD a generous amount of Garlic Salt (to taste) and 2 Whole Eggs
NOW, Start mixing everything up slowly until you have the consistency of a Masa, or flour dough type.
  Scoop out a round ball of the mixture into your palm and put it down in between some wax paper and roll out your tortilla or you can use a tortilla press and press it out too.
 Put it down on a hot grill and let it cook for a minute or so until it starts to brown and turn it over until the other side starts browning as well. When that happens your Chicharron Tortilla is Ready To Eat.
 Fill it with your favorites. Anything from Chorizo and eggs to Chicken Fajitas, the sky is the limit.
 I’ve even fried them up in some EVO and broke it up into pieces to make Nachos or just chips for dipping. Use your imagination for sure.
 KETO friendly, Very Lo Carb Chicharron based Tortillas. So easy to make and Yum.
Happy, Healthy Eating ya’ll.

FAT, Sick and Nearly Dead. It’s a documentary that you can watch for free on Youtube.
I ran across it a while back and watched it and it makes a lot of sense.
It basically shows us how we are eating all the wrong foods and because of it we just keep putting on the weight and our health deteriorates.
FAT, Sick and Nearly Dead is about this guy, Joe Cross, and how he was Fat, Sick and nearly Dead. H sets out to do all this research on how he could turn his health around. This documentary is his trip to premium health for him and it’s help so many others at the same time.
In this documentary you’ll see how he found that juicing, at least, for him would be the start to turning things around. He also shows you the exact way he did things and what he drank to start achieving premium health through what he consumed.
I totally suggest you watch the entire documentary if your at that point where you’ve tried everything and nothing has worked for you and you’re ready to loose a bunch of weight and start getting healthy.
Joe’s awesome juice recipes aren’t a big secret because anyone can find them on you tube and a bunch of other places on the web. That being the case I thought I would share some of my favorites with you,
1st The Mean Green Juice Recipe
1 cucumber, 4 celery stalks, 1 or 2 green apples, 6-8 leaves Kale,
1/2 lemon, 1 tbsp ginger
Run everything through the Juicer….Drink and Enjoy.
Joe likes to put everything through a juicer which extracts the juice from vegetables and fruit.
If your Big like me, I recommend you use something like a Nutri Ninja or a Nutri Bullet which which doesn’t extract the fiber from the juice. This will help you clean out your bowls in the first week or so then, You you prefer to drink the juice alone you can use a juicer instead.
So Note; If you start juicing at least twice a day your bowls will start to move and clear and flush start flushing toxins for sure. SO, Be prepared for that. As always you might want to check with you medical professional and ask about juicing before you start it if you think you need to.
There are way many more juice recipes to be had on the internet all over. I can tell you that most of them are just variations of the original Mean Green Juice. That being said you can get imaginative and add other fruits and veggies to it to your liking.
Best wishes, Happy Healthy Eating!

The weather is Hot and what better than a refreshing Avocado-Corn Salsa.
The great thing about this salsa is that you can eat it alone with chips or you can use it on things like a saute’ed fish, in a quesadilla or over your beans and rice or what about on that plate of huevos rancheros. Yum and so easy to prepare.
Here’s what you’ll you’ll need. 1 Medium Avocado, diced. ¾ cup corn. ½ cup grape or cherry tomatoes, 1 tablespoon of chopped fresh Cilantro, ¾ cup diced onion (your choice white, red or vidalia) 2 teaspoons of Lime Juice, tomatoes and Himalayan Seal Salt to taste.
If your feeling a little frisky you might want to at some chopped jalapenos to taste.
 When and if I add Jalapenos I prefer pickled jalapenos like the ones that come in the cans from Mexico with the onions and carrots mixed in. Dang, those are good, even by themselves.
Ready? Here we go.
Toss All the ingredients, the avocado, corn tomatoes and cilantro with the lime juice and sea salt, etc in a medium bowl. Cool for an hour or longer in the fridge or serve as is.
A fresh, summer Avocado-Corn Salsa you’re going to truly enjoy.
Now that’s, Happy, Healthy Eating.

Today, thanks to a recipe handed down by one of my favorite chefs, Robert Irvine,
we’ll be baking up a quick and yummy Micro-Wave Cake Cup.
So here is what you’ll need for this easy bake:
1 cup almond flour, 4 tbsp cocoa powder, 1 tbsp shredded coconut (or a Mushed Banana),
1 tsp baking powder, 1 tsp salt ‘8 tbsp sugar, 1 cup milk,
½ cup coconut or canola oil, 3 tbsp mini chocolate chips, 3 tbsp espresso or coffee beans.
In a mixing bowl, add the flour, cocoa powder, coconut or banana, baking powder, salt, and sugar.
In a separate bowl, add the milk and oil together.
Then add liquid ingredients to the dry ingredients. Use a whisk until there are no lumps.
Add batter to microwave-safe coffee cups. Fill ¾ of the way to the top. Add 1 tbsp of chocolate chips and 1 tbsp espresso or coffee beans to each coffee cup and stir in.
Place one coffee cup at a time into the microwave and cook on high for 1 minute and 20 seconds.
Dip a knife or spoon into the center of the cup to make sure the batter is cooked through. If part of the cake is still uncooked, add cook time, 20 seconds at a time, until cooked through.
Serve with a scoop of vanilla ice cream or whipped cream if desired.
Hope you’re going to love these as much as I do. The recipe is thanks to Chef Robert Irvine, Yes, the same Robert Irvine that can be seen on Restaurant Impossible on the Food Network. Check him out when you get a chance and Happy, Healthy Eating !

As the weather warms up most of us will be ready for some cool refreshing summer fare. Nothing I like better during a warm day in Texas that a bowl of one of my favorites, a Cucumber, Onion and Tomato Salad.
It’s quick and easy and very simple to make considering you don’t even have to cook anything. Oh, and did I mention, it’s very healthy too and you can adjust the recipe to fit any diet.
We’re going to need three medium Tomatoes, 3 medium Cucumbers. One medium Onion (your choice, Vidalia, red, yellow or white). Chop everything up to your taste. Some folks like to quarter the tomatoes, slice the cucumbers and slice the onion as well. I personally don’t mind, sometimes I chop everything in small pieces and mix it all up as well.
Proceed by adding a cup of cool water, half a cup of vinegar (I like malt vinegar myself but apple cider is good). Add two table spoons of sugar, two tea spoons of salt (I prefer Sea Salt), add coarse Black Pepper to taste and then top it all off with about a fourth cup of Extra Virgin Olive Oil.
Mix it up and stir it real good and viola, your almost ready to enjoy. You’ll want to cover the bowl with some Saran wrap and put it in the fridge for at least a couple of hours and your ready to enjoy a cool, fresh, tasty Cucumber, Onion and Tomato Salad.
Oh but wait. YES, you can add chopped Celery, Bell Peppers, Avocads and even Jalapeno if you’d like after all it’s your salad. Play around with ingredients and no matter what you end up with I’m sure you’re going to love it.
Happy, Healthy Eating !

As the cool weather starts fading faster and faster we can still enjoy one of my personal cool weather dishes that is not only good but good for you too.
French Onion Soup. Here is what you’ll need if your going to make some along with me. It’s fairly simple and easy to make.
“Ingredients; Yellow Onions, garlic, regular butter or vegan butter, dry white wine (Chardonnay, Sauvignon Blanc, Pinot Grigio, or Pinot Gris), vegetable stock, regular or vegan Worcestershire Sauce, seasonings: bay leaves, sage, thyme, pepper, and salt, baguette slices, regular or vegan cheese.
Our first step prepping and caramelizing the onions. Peel and slice the onions about 1/4 inch thick. Melt vegan butter in a large pot then toss in the onions.
Saute for about 30 minutes on medium-high heat, stirring frequently, until the onions are browned and caramelized. Add in the garlic and saute for an additional 2 minutes.
Add in the vegetable stock, Worcestershire sauce, and seasonings. Bring to a boil, then reduce to a simmer for about 15 minutes. This will allow all the flavors to marry together.
Take a baguette and slice it into 1/2 inch rounds. Brush each side with olive oil, then bake until toasted on each side. Place 4 oven-safe bowls onto a sturdy baking sheet, then ladle the soup into them. Add a toasted baguette to the top of each bowl of soup, then add your vegan cheese on top.
Can it be made with out wine? Yes. Yes, absolutely. While the flavor will be different, the soup will still be very tasty without the wine. Simply substitute an equal amount of vegetable stock. For extra zip, you could also add in a couple of teaspoons of lemon juice as well.
Now enjoy and Happy Healthy Eating.
(Recipe courtesy Karissas Vegan Kitchen.)

 Several months into a New Year and many of us are still trying to figure out the healthiest way to loose weight. Many of us have decided to do a KETO Diet which has been trending for a bit now but BE AWARE, there is a difference in which KETO Diet you follow.There is what is referred to as Dirty KETO and what is know as Clean KETO.
Dirty KETO uses mostly FATS which some health professionals think may not be the healthiest way to go. On the other hand Clean KETO incorporates healthy Low Carb Veggies and gets a nod from many more health professionals.
   So, not matter what plan you decide on, Don the smartest thing. Check with you Doctor before embarking On Any New Diet.
Now, here is some info on Clean KETO should you decide to try it.
Foods to eat on clean keto
Clean keto allows for an array of diverse foods that can be fairly easy to prepare and satisfy your cravings throughout the day.
Here are a few examples of scrumptious foods to eat on this diet:
High fat protein sources: grass-fed Beef, Chicken thighs, Salmon, Tuna, Shellfish, Eggs, Bacon (in moderation), full fat Greek Yogurt, and Cottage Cheese
Low carb vegetables: cabbage, broccoli, asparagus, Brussels sprouts, spinach, kale, green beans, peppers, zucchini, cauliflower, and celery
Limited portions of berries: strawberries, blueberries, and blackberries
Fat sources: grass-fed butter, ghee, avocados, Coconut Oil, MCT oil, Olive Oil, Sesame Oil, and Walnut Oil
Nuts, nutter butters, and seeds: walnuts, pecans, almonds, and hazelnuts, as well as hemp, flax, sunflower, chia, and pumpkin seeds
Cheeses (in moderation): Cheddar, Cream cheese, Gouda, Swiss, Blue cheese, and Manchego
Beverages: water, sparkling water, diet soda, green tea, black tea, coffee, protein shakes, milk alternatives, vegetable juice, and kombucha
Meat, Pulrty and Eggs: Chicken, turkey, beef, venison, pork, lamb.
Seafood: Wild salmon, sardines, mackerel, shrimp, crab, tuna, mussels, cod.
Low Carb Vegetables: Arugula, spinach, eggplant, mushrooms, broccoli, cauliflower, zucchini, bell peppers, fennel, cabbage, celery, Brussels sprouts, kale.
Low Sugar Fruits: Tomatoes, avocado, blackberries, raspberries, blueberries, strawberries, coconut, lemon, and limes.
Nuts and Seeds: Macadamia nuts, flaxseed, Brazil nuts, chia seeds, walnuts, pecans, hemp seeds, hazelnuts, sesame seeds, pumpkin seeds, almonds.
Dairy Products: Cheese, cottage cheese, plain Greek yogurt, cream, butter.
Oils and Fats: Extra-virgin olive oil, Coconut Oil, avocado oil, nut oils, Coconut Butter, MCT Oil, Olive oil mayonnaise, mustard, unsweetened ketchup, oil-based salad dressings.
Happy, Healthy, Eating!

A Wolf in Sheep’s Clothing? Is it possible that recent Plant Based Options may be just that. That Plant Based Options just may not be much of a healthier alternative for us compared to eating good old American Beef?
Asked about Burger King’s Impossible Whopper, Sharon Zarabi, R.D. had this to say to Helthline apoppular internet publication.
“Health-wise I don’t think it makes much of a difference,” Sharon Zarabi RD, director of the Bariatric Program at Lenox Hill Hospital in New York City, told Healthline.
“I wouldn’t define it as healthier, I would define it more as ethical,” she said.
The Impossible Whopper comes in at 630 calories (again, half from fat), 34 grams of fat, and 25 grams of protein. One thing that is notable is that The Impossible Whopper does have significantly lower cholesterol — 10 milligrams compared to 90 milligrams — but has more sodium at 1,240 milligrams compared to 980 milligrams.
“What contributes to obesity is your calorie intake and obviously the quality of your calories, so when you’re still getting the fries and the bun and the soda, unfortunately having an Impossible burger is not going to wipe out the calories from the other foods,” said Zarabi.
BUT Burger King is not alone. At at White Castle, the Impossible slider actually contains more calories than a traditional Beef slider. Its nutrition information is more aligned with what you’d find in a double Beef slider.
“It’s a step in the right direction as more and more studies indicate the potential harms of consuming excess red meat,” Kristin Kirkpatrick, MS, RD, LD, a licensed registered dietitian who is manager of wellness nutrition services at the Cleveland Clinic Wellness Institute told Healthline.
Moving toward being Vegan and to a more plant based diet makes total sense BUT beware of Wolves in Sheep’s Clothing. Do your research and find out what is in those Plant Based Options and decide if their something that’s going to be a better choice for you.
Until next time, stay well and Happy, Healthy Eating !