A delicious thing happened last summer

I always worry about finding healthy options when I am on vacation. I plan ahead as much as possible. I pack snacks, water, and protein bars. Sometimes I make my own. Then I only need to focus on breakfast, and dinner.

Dinners are pretty easy if you just think about lean and green. Skip all the rest. Breakfast on the other hand can be difficult.

Often you will see fresh fruit on the menu. Just make sure that it’s really fresh fruit and not canned. The photo above was offered on the menu. It’s a Belgian with Greek yogurt and fruit. So simple, filling, and packed with energy. It’s been a favorite breakfast of mine ever since.


Low Carb Waffles

….with melted grass fed butter, cinnamon, and monk fruit sugar substitute.

These were my third attempt at keto waffles. The first two recipes that I tried were not waffly.

6 tbsp butter

15 eggs

1/2 cup coconut flour

1/2 cup almond flour

3 oz cream cheese

3 tbsp heavy whipping cream

1 1/2 tsp salt

1 1/2 tsp baking powder

4 tbls olive or avocado oil

Best with a hand mixer. It makes approximately 10 Belgian waffles

You can freeze the rest for a quick breakfast


5 minute eggs!

I have this 5 days a week. It takes 5 minutes.

Here’s what you need

1 mini pancake maker

2 eggs

2 tablespoons of cheddar cheese

Everything but the bagel seasoning

Coconut oil spray

Plug in your mini pancake maker, spray.

Crack one egg into maker, close lid….about 60 seconds later lift egg out with form slide into plate..

Crack second egg into maker, close lid.

Return to first egg and spring two tablespoons of cheddar cheese on top, add salt.

When second egg is done, lift with form and slide into the first egg. This is like an egg sandwich with cheese in the middle. Sprinkle with seasoning.

Clean up- wipe out cooker, wash plate.

The Instapot food Instantly


As always no affiliation, no product links, no BS. Just my own personal opinion.

I am terrified of pressure cookers. Well not really anymore, but I do have a healthy respect for them. The instapot is a pressure cooker. So if you have one, or you plan to get one READ ALL THE THINGS!!!

In my strive to eat healthy all of the days of the week the instapot, and all of its accessories now reside in their own personal cabinet. I was simply amazed when I cooked a frozen whole chicken in 1 1/5. I was delighted to cook three racks of ribs in 45 minutes and they fell off the bones.

Take out has been virtually eliminated in our house. Not only is it fast, but the flavors and juices are wonderful. Meat is tender, veggies delightful, and cleanup is pretty quick too.

There have been injuries. Please take careful precautions, and don’t buy off brands.

Happy cooking!

Chicken Fritters

I bought a pre cooked routisserie chicken. I separated the legs and thighs from the breast and put the breast in the fridge for tomorrow’s dinner.

I removed the meat and chopped it up.

Place in a bowl and add the following.

2 beaten eggs (add last)

1/2 cup of almond flour

Two teaspoons of thyme

Salt and pepper to taste

1 teaspoon of garlic powder

3/4 cup of sharp cheddar cheese

Mash it together until it starts to stick. Form patties. Makes about 6

In a frying pan heat up olive oil or avocado oil. Make sure it’s nice and hot.

It took me about 4 minutes on each side to form a golden crust. . use carb manager or another app to calculate your macros.


My first attempt at cooking a brisket. Going from lean to fat adapted can be fun, or interesting, with luck both.

This baby was $2.96 a lb at Wal-Mart. It was a 10lb brisket. I Started it at 8 am at 350. I baked it for two hours. I reduced the heat to 300 and cooked it until 5pm. It was fork tender.

My flavorings were simply onion, garlic, parsley, salt, pepper, beef broth.

An appropriate serving would be 5oz. It was deliciously served with asparagus.