“The Keto Way” – Wednesday Weekly Recipe Post

What a great collage of culinary KETO-FABULOUSNESS!..

just a SAMPLING of the things I prepared for us in the past couple of days..

PicMonkey Collage
I AM IN LOVE.. ❤ truly IN LOVE <3!!   with this Way Of Eating (WOE)..

SCIENCE doesn’t lie, and nor does my camera..there is no photoshopping of ANY of these pictures, this is BEAUTIFUL..why? because these are pictures of REAL foods, Colourful foods, WHOLE foods, Nutritional foods, Organic Foods, Range/Grass Foods, BASIC foods, NON Processed, Modified Foods.. SIMPLE..

I have SO MUCH information spinning in my head ALL DAY long ! i have literally become OBSESSED with knowing more , and more… as I continue to delve into the science of this plan.. I am BLOWN away by HOW WRONG we have had it for most of our LIVES ! Especially in our Western cultures.

I am also DEEPLY APPALLED with the amount of Medical “professionals” who DON’T HAVE THE KNOWLEDGE, and they DISAGREE with people seeking better health for themselves!!..In this journey..I have learned ONE really important thing..IT IS TIME for US, TO EDUCATE OURSELVES, people!.. EVERYTHING we have been “taught” and “fed” for most of our lives..IS ALL LIES!! ..

FAT is not the killer..
CARBS and SUGAR are.

I know this video is only available for free one more day.. but it’s worth a watch.
60 minutes of this information, could literally change your life..or at least inspire you to..

it’s called “CEREAL KILLERS” here is the link –http://vimeo.com/94976653

It came out a bit after I started getting into Keto, BUT wow, it just was one more PRO in what I’m studying, and convinced me even more that I am on the right track about health and nutrition..

The awesome foods I get to prepare and eat are just the added benefit 😉

This culinary goddess, is FAST becoming the KetoGoddess…


AWESOME Spicy Tuna/Avo Salad Lettuce wraps- Wednesday weekly recipe post

Spicy Tuna/Avo Salad Lettuce wraps


Servings – 4

The Stuff you need:

    • 3 cans tuna in water- (drained)
    • 4 green onions, diced
    • 1 carrot shredded
    • 1 small red/or white onion, chopped
    • 2 garlic cloves chopped
    • 1 jalapeno, diced small
    • 2 medium avocados, (mashed with next 4 ingredients)
    • 2 limes (juice from)
    • Squirt Sriracha sauce
    • 1/2 bunch fresh cilantro chopped
    • Salt, pepper, lemon pepper, and cumin to taste
    • Large butter lettuce leaves, to wrap

What to do with the Stuff;

  • Put drained tuna into bowl
  • Add diced green onions, red onion, garlic, and jalapeno
  • In separate bowl, mash the avos, with lime juice, sriracha sauce, fresh cilantro, (cumin, salt, pepper, and lemon pepper- to taste)
  • Add tuna mixture to Avo mixture and blend well.
  • Wrap in Lettuce leaves 😉

Y U M !!

Creamy Parmesan Baked Salmon – Wednesday weekly recipe post

Creamy Parmesan Baked Salmon


Serves 4

The Stuff you need:

    • 4, 6-ounce salmon fillets (skinless)
    • 3 TBS plain Greek yogurt
    • 3 TBS mayonnaise
    • 5 TBS grated Parmesan cheese
    • 4 tablespoons finely chopped green onions
    • 1 teaspoon Worcestershire sauce
    • Lemon pepper to taste

What to do with the Stuff:

  • Preheat oven to 450 degrees.
  • In a small bowl, stir together the yogurt, mayonnaise, Parmesan, green onions, Worcestershire sauce, and lemon pepper
  • Place Salmon fillets on a lightly greased baking sheet
  • Spread mixture evenly over top of the salmon fillets
  • Bake for approximately 10-12 minutes or until the salmon is just cooked through
  • Use top rack directly under broiler to brown the Parmesan mixture
  • Mayonnaise is what will allow for the browning
  • If the fillets are thin, check 2-3 minutes early
  • If your fillets are thicker, they may require an extra 1-3 min


Spicy Tom Yum Soup – Saturday weekly recipe post

Spicy Tom Yum Soup


The stuff you need:

  • 2 pounds tiger prawns with heads and shells
  • 5 cups veggie stock
  • 2 tablespoons vegetable oil
  • 1 TBS fish oil
  • 3 TBS minced garlic
  • 2 stalks fresh lemon grass, tough outer leaves removed and and white part slightly crushed
  • 5 kaffir lime leaves (found in Asian market)
  • 5 shallots, thinly sliced
  • 5 slices galangal (in ginger root family-found in Asian market)
  • 1 cup thinly sliced bok choy
  • 1/2 cup thinly sliced carrot
  • 10 chile padi (bird’s eye chiles), thinly sliced (found in Asian market)
  • 1 tablespoon Asian red chili paste (found in Asian market)
  • 1 skinless, boneless chicken breast – cut into cubes
  • 1/4 cup lime juice
  • 2 large squid, cleaned and sliced into rings
  • 1/2 (15 ounce) can baby corn, drained
  • 1/2 (6 ounce) can whole straw mushrooms, drained
  • 3 fresh tomatoes, quartered
  • 1/2 cup coconut milk
  • salt to taste

What to do with the Stuff:

  • Wash the prawns, remove the heads, shells, and black veins, retain the heads
  • Set the cleaned prawns aside
  • Place the prawn heads in a large saucepan or soup pot with the veggie stock
  • Bring to a boil over high heat to reduce the stock and concentrate the flavor
  • Strain out the prawn heads and discard
  • Heat the vegetable oil in a large skillet over medium heat; cook and stir the garlic, lemon grass, lime leaves, shallots,  galangal, and red chilies until the shallots are translucent and the seasonings are fragrant (3-5 minutes)
  • Stir in the chili paste,and fish oil, cook and stir for 2-3 minutes
  • Add the chicken breast and lime juice
  • Stir well to evenly mix in the chili paste, and let the mixture simmer for 3-5 minutes
  • Pour the seasoned chicken-lime juice mixture into the prawn stock, bring to a boil over medium-low heat
  • When the soup begins to boil, stir in the squid rings, bokchoy, carrots, baby corn, straw mushrooms, cleaned prawns, and tomatoes
  • Turn the heat to low, stir in the coconut milk, and let the soup simmer until the prawns are pink and opaque, about 5 minutes
  • Add salt to taste, and serve

Shrimp Scampi quick, easy, delicious

Shrimp Scampi- quick, easy, delicious




The Stuff you need : 

  • 1 1/2 pounds large or extra large shrimp (about 16 to 24)
  • 1/3 C. butter
  • 6 cloves garlic, minced
  • 1 small onion thinly sliced
  • 1/2 cup dry white wine
  • 3 tablespoons fresh lemon juice
  • 3 tablespoons chopped fresh parsley
  • salt and freshly ground black pepper, to taste
  • 1 lb pasta of your choice (Linguini, Spaghetti, Angel hair, Penne )

What to do with the Stuff :

  • Cook pasta as per directed, set aside, keep warm
  • Peel, devein & rinse shrimp set aside
  • Heat butter in large skillet, over medium heat
  • Saute’ garlic 2 minutes or until softened but not browned
  • Add the onions, saute until soft
  • Add shrimp, saute’ for 1 min
  • Add wine and lemon juice; cook until shrimp are pink and firm, about 1 to 2 minutes on each side
  • Do not overcook
  • Add chopped parsley, salt and pepper before serving
  • Garnish with lemon slices and parsley sprigs if desired

“Seafood Arrabiata” Wednesday weekly recipe post

“Seafood Arrabiata” – Italian for angry- “Arrabiata” is a spicy tomato sauce

Seafood Arribiata

The Stuff you need :

  • 8 ounces uncooked linguine
    2 tablespoons extra-virgin olive oil
    1 cup bay scallops
    12-16 peeled & deveined medium shrimp
    1 small onion chopped
    1/2 -1 T crushed red pepper to taste (I like it SPICY)
    6 garlic cloves, minced
    2 tablespoons tomato paste
    1 (14.5-ounce) can petite-cut diced tomatoes, drained
    1/2 cup clam juice
    12 little-neck clams
    12 mussels, scrubbed
    2 tablespoons chopped fresh parsley
    1 tablespoon thinly sliced fresh basil

What to do with the Stuff :

  • Cook pasta according to package directions, drain, set aside
    While pasta is cooking, heat olive oil in a large skillet over medium-high heat
    Add onion, red pepper, and garlic; cook 3-4 minutes
    Add tomato paste and tomatoes; bring to a simmer
    Add clam juice; bring to hard simmer
    Add clams, cover, reduce heat to medium, and cook 4-5 minutes.
    Add mussels; cover and cook 3 minutes or until clams and mussels open
    Discard any unopened shells
    Add scallops and shrimp to pan cook 3 – 5 min until no longer opaque
    Stir in parsley; cook until thoroughly heated
    Serve over pasta
    Sprinkle with fresh basil

Grilled Fish in Foil, Belize-Island Style – Saturday weekly recipe post

Grilled Fish in Foil, Belize-Island Style



The stuff you need:

1 to 2 lbs grouper (or other firm fish) – head & guts removed -(save for later, great fish stock)
1 green bell pepper – sliced in strips
1 to 1 ½ yellow onion – sliced in rounds
2 tomatoes – sliced in rounds                                                                                                                                                                                                      3 cloves garlic chopped
1 lime – cut in half
bunch fresh cilantro chopped
¾ cup mayonnaise
1 tablespoon prepared mustard
¾ stick butter (sliced)
Season salt to taste
Hot sauce to taste
Flour Tortillas

What to do with all the stuff:

Tear off two 24” pieces of heavy duty aluminum foil 18” wide
Both sheets flat on counter and layer1/2 of the sliced onions and potatoes, and 1/2 cilantro in center
Dot with some butter
Spread fish on top of onions, potatoes, cilantro mixture
Spread mayonnaise fairly evenly on both sides of fish
Spread mustard on top of mayo
Layer tomato slices, and crushed garlic on top
Add bell pepper strips
Add carrot peels
Add remaining cilantro
Dot butter slices on top and sprinkle the pile with seasoned salt & pepper to taste
Dot hot sauce to taste (I use habanero sauce, but any kind will do- Adjust accordingly)
Squeeze lime juice from both halves of lime
Carefully fold foil up and around fish, and seal the foil. Add more sheets if necessary
Place on a hot grill and allow to cook for 40-45 minutes undisturbed
Carefully remove foil pouch and place on a cookie sheet, let set 5 min
Cut down the center of the foil
Stir to incorporate all the ingredients and juices
Serve with fresh flour tortillas
You may serve over steamed rice or cous cous, or all on it’s own,
the juices are excellent, as will be the fish


Roasted Poblanos stuffed with Shrimp & Cheese (Wednesday weekly recipe post)

Stuffed Poblano Peppers (with Shrimp)

Shrimp stuffed poblanos

You can fill these beautiful, dark green beauties with whatever your creative culinary mind visualizes. Some people don’t like shrimp, so you can simply substitute chicken, beef, pork, or even sausage. Also, some like to wrap or top it off with bacon, it is entirely up to you. This recipe is one of my husband’s favorites.

For the vegetarian version, you can use rice, or cous-cous, and/or other variations of roasted veggies they culinary creative world is truly your oyster..;-)

The Stuff you need to make it:

  • 6 medium Poblano peppers
  • 3 red bell peppers, roasted (the best! and too easy) (or a 12-ounce jar of roasted red peppers, drained)
  • 1 (14-oz can) diced tomatoes
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tsp garlic powder
  • ½ tsp cumin
  • 3 TB olive oil
  • 1 small white onion, chopped
  • 4 garlic cloves, chopped
  • 1- 3 jalapeno pepper(s), seeded & chopped wear gloves 1 for mild, 2 for med 3 for uber hot, totally up to your taste
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tsp ground coriander
  • 1 pound shrimp, shelled, deveined
  • 1 8 oz pkg cream cheese, softened
  •  Few squirts or Srihacha hot sauce (to taste)
  • 1  C. shredded monterey jack cheese ( I use pepper jack for more spice)
  • ½ C. queso fresco (Mexican fresh cheese), crumbled (for garnish)
  • ½ C. cilantro leaves (for garnish)

What to do with all the Stuff:

  • Roast the red peppers
  • Place the red bell peppers on a baking sheet, lined with foil
  • Place under broiler, charring skins, turning to evenly roast (8-10 min)
  • Remove from oven transfer the peppers to a bowl
  • Cover with plastic wrap and allow to cool completely
  • Once cooled, transfer the peppers to a cutting board
  • Remove the stems and seeds (save in a ziplock for future veggie stock)
  • Using the blade of your knife, scrape off the charred skin
  • In a food processor (or blender) combine roasted red peppers, canned tomatoes, salt, pepper, garlic powder and cumin
  • Purée until completely smooth, set aside and reserve for later
  • Char the poblano peppers directly over an open flame on your stove.
  • If you don’t have a gas stove or grill, then roast peppers under the broile like the red peppers
  • When poblanos are charred all around, transfer to a plate allow to cool completely, UNcovered
  • When they are cooled, carefully remove the skin by scraping the outside with the blade of your knife WEAR GLOVES!
  • Remove the seeds from the poblano peppers, keeping the stems intact
  •  Make a slit down the middle, scoop out the seeds WEAR GLOVES!
  • Set peppers aside
  • Preheat oven to 350°F
  • Heat a skillet over medium heat drizzle in the olive oil
  • Add the chopped onions, garlic and jalapeños
  • Sauté until the veggies are soft
  • Season with salt, pepper and ground coriander
  • Add the shrimp and stir
  • Cook until the shrimp just turn pink, and are not opaque.(Don’t overcook )
  • Remove pan from heat, cool slightly
  • In a large bowl combine the softened cream cheese, monterey jack cheese, srihacha, and shrimp mixture
  • Stir until smooth and well combined
  • Stuff the peppers with the cheese-shrimp mixture, dividing the filling evenly between the six poblanos
  • Spoon the sauce onto the bottom of a 9×13 inch baking dish
  • Place the stuffed peppers on top of the sauce
  • Bake for 30-40 minutes
  • The cheese should be bubbly, and the tops golden brown
  • Garnish with crumbled queso fresco, and fresh cilantro

I am currently cooking for 2, but have no problem making more, so we have delish leftovers 😉

Spicy “Jambalaya-like” Pasta ( weekly Wednesday Recipe post)

Spicy “Jambalaya-like” Pasta


Stuff you Need:

  • 1/4 C olive oil
  • 2 TBS “Cajun spice mix” (salt, garlic powder, paprika, cayenne & black pepper)
  • 1 lb skinless chicken breasts, cut into small pieces
  • 1 lb fresh large shrimp, peeled and de veined
  • 1 lb linguine or fettucini
  • 1/4 C chicken broth
  • 1/4 C white wine
  • 1 sm green bell pepper, cut into thin strips
  • 1 sm red bell pepper, cut into thin strips
  • 1 sm yellow bell pepper cut into thin strips
  • 6 garlic cloves, chopped
  • 1 med onion, diced
  •  3/4 C  diced tomatoes

What to do with the Stuff:

  • Heat olive oil in skillet
  • Add garlic, and Cajun spice mix
  • Add chicken, cook until the chicken is browned on all sides ( 5- 8 min)
  • Cook pasta to al dente’ in salted, boiling water
  • Add chicken broth, and wine to the pan (with chicken)
  • Add sliced peppers and diced onions
  • Saute for approx 3-4 min, until vegetables are cooked, and chicken is almost done
  • Add the tomatoes and continue to cook mixture
  • Add the shrimp into the pan, cook until the shrimp and chicken are thoroughly cooked
  • Add the pasta, and toss together
  • Garnish with fresh parsley or cilantro