Chocolate Blubber

Note:  Due to the melting points of butter, and coconut oil, it is needed to keep this recipe cool in summer for travel.  I always bring a cooler with me travelling with ice in the bottom.
Melt together:

  • 1 pound butter, ideally grass fed organic..
  • 1/3 as much coconut oil
  • 1 bar of 90% dark chocolate with very low carb ( Around here its Lindt at about 8 grams a bar)
  • Then cool
  • Chop into big chunks and add to coffee or just eat as needed for fat
I enjoy the taste a lot, as I like dark chocolate, coconut oil and butter independently.

I realize this might not be for everyone...but when you cut carbs/sugars in your diet, a lot of times, the fat is cut too.  Fat is what keeps you full...and so this is a snack, or candy for a low-carb high-fat type diet.  You would never want to eat this in excess.  ;)

This comes from a site called Primal North.

Cajun Stuffed Chicken

Preparation time: 15 minutes
Cooking time: 40 minutes

Serves 4

  • 1 lb boneless, skinless chicken breasts
  • 4 oz pepper jack cheese, shredded (you can use up to 6 oz)
  • 1 c frozen spinach, thawed and drained (you can also use fresh cooked spinach)
  • 2 tbsp olive oil
  • 2 tbsp Cajun seasoning -
  • 1 tbsp or more of Parmesan Cheese, grated 
  • Sea salt, to taste
  • Freshly ground black pepper, to taste
  • Lots of toothpicks 


Preheat oven to 350 degrees.

Flatten the chicken to 1/4-inch thickness.  Season the chicken with salt and pepper.

In a medium bowl, combine the pepper jack cheese, spinach, salt and pepper.

Combine the Cajun seasoning and breadcrumbs together in a small bowl.
Put a piece of foil on your counter for each of the chicken breasts you will be filling.

Spoon about 1/4 c of the spinach mixture onto each chicken breast. Roll each chicken breast tightly. 
Brush each chicken breast with the olive oil.  Sprinkle the Cajun seasoning mixture evenly over all. Make sure you get underneath, too. 

Then set it on a piece of foil (seam side down).  Bring the edges of the foil up around the chicken breast (like a little boat...leave the top open).  You can use toothpicks...but then you run the risk of forgetting how many you used to hold it together.  Toothpicks...hmmm...not quite as delicious as this meal (and it is DELICIOUS, I promise)
Sprinkle any remaining spinach and cheese on top of chicken (optional).

Place the chicken boats in a casserole pan.  Bake for 35 to 40 minutes, or until chicken is cooked through.

I found this recipe on Pinterest.  However, it came from Celeste's Cooking Creations

I changed the ingredients slightly (used Parmesan instead of bread make it lower carb),

I changed the instructions a little too.  I've never been skilled with toothpicks, SO...I make each one their own foil 'boat' and cooked them in there...seam side down.  I didn't seal them up.  I let them bake with the top open.  Seemed to work really well.  If you are more skilled with toothpicks...more power to ya.  Me...not so much.

I really enjoyed this in my lunches this week.  It is really good rewarmed and served in a low-carb tortilla.  MMMMMM!!!   ENJOY!

Red Pepper & Parmesan Tilapia

1/4 - 1/2 Cup Egg Substitute (or 2 eggs, stirred up)
2 teaspoon Italian Seasoning
1 teaspoon Pepper
1 teaspoon Red Pepper Flakes
1 Cup Parmesan Cheese, grated
4 Tilapia Fillets


  1. Place egg substitute in a shallow bowl. In another shallow bowl, combine the cheese, Italian seasoning, pepper flakes and pepper. Dip fillets in egg substitute, then cheese mixture.
  2. Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 425° for 10-15 minutes or until fish flakes easily with a fork.                                          
Yield: 4 servings.
1 fillet equals 179 calories, 4 g fat (2 g saturated fat), 89 mg cholesterol, 191 mg sodium, 1 g carbohydrate, trace fiber, 35 g protein. Diabetic Exchange: 5 lean meat.
 I found this on Pinterest.  However, it looks like it comes from  I think it seemed more spicy as the week progressed. 

I think it's probably best fresh (not as a left-over) would be more like a breaded crust if served fresh.  But I have enjoyed it in my lunches this week with some quinoa on the side.  :)

I hope you like it!  Annie

Low-Carb Chocolate Smoothie

1 Cup Coconut Milk (or almond milk)
1/2 Cup crushed ice
1/2 Avocado
2 Tablespoons cocoa powder
3 Tablespoons equivalent sweetener
1 Tablespoon golden flax seed (or flax seed meal)

1. Combine all of the ingredients in a blender (I use my bullet)

2.  Blend until smooth

3.  Add additional sweetener if needed.

Nutrition Information:
Calories 379
Protein 5.3g
Fat 37.5g
Carbs 14.5g
Fiber 8.5 g
Net Carbs (Carbs-Fiber) 6g

This comes from a cookbook that I purchased as an ebook.  I'm constantly trying to find where I set my printout, so I'm publishing here so I don't lose it...but also because it is great and you should try it.  If you like this recipe, you should order the book.  There are lots of great ideas on there!

The book:
Awaken - 30+ Egg Free & Grain Free Breakfasts, by Karen Sorenson.

Primal Fudge

1/2 cup coconut oil
1/2 cup high quality cocoa powder
1/2 cup smooth almond or peanut butter
1/4 cup raw honey or maple syrup
1/2 teaspoon vanilla

Melt coconut oil.  Blend all ingredients together in a food processor or blender (I use my bullet).  Pour into muffin tins or silicon muffin cups and fill half-inch full.  It should make about 10.  Chill for 30 minutes or freeze for 10 minutes.  When firm, remove. 

Note: Some people use muffin papers, I don't.  I just hit the muffin pan on the counter after they have chilled and they pop right out.

They are really smooth and melts in your mouth like Dove chocolates.

I got this on Pinterest, pinned from a blog called 'Practical Paleo'.  But it looks like she adapted it from a recipe from a blog called 'Creating Naturally'.  BUT, wherever it came from, it is YUMMY! 

I've shared with may friends and everyone that has tasted it has wanted the recipe.  :)  The variations of this are endless!  I store mine in the freezer for those days where you just need some chocolate.  You know those days, right?  

Spicy Garlic Jalapeño Hummus

1 Jalapeño seeded, chopped
5 Cloves of garlic
2 Tablespoons tahini
1 Can garbanzo beans (do NOT drain juice)
1 Bunch cilantro
1 teaspoon cumin
Avocado (recommended), if desired, to taste
Cayenne pepper, if desired to taste
Salt and Pepper, to taste

Sauté jalapeño and garlic till soft.  Do not burn the garlic or you will get a bitter taste in your hummus.

Blend all ingredients in a food processor.

Best if eaten the next day.  The flavors meld together after a few hours, but it's definitely better the next day.

A friend I worked with Justin G. brought this to work one day.  He let me have a taste, and I was hooked.  If I remember right, he went on a business trip and left a container of it in the fridge at work and asked if I'd do him the favor of eating it, so it wouldn't go bad.  WOULD I?!?  :)  I ate it AND asked him for the recipe. 

Turns out that his wife Shannon had made this to copy something they had purchased at Trader Joe's.  Now, I've never been to Trader Joe's, but this stuff has got to TOP whatever it was they bought.  It's delicious!  THANK YOU SHANNON!  :)

Flourless Cheesy Bread Recipe

1 egg
1/2 cup parmesan cheese, packed
1 cup cheese, packed (recipe calls for cheddar)
2 Tablespoons plain, whole milk yogurt
1/4 cup coconut flour
Pinch of cayenne, optional (this gives it a sharp flavor that I liked a lot)
Pinch of kosher salt
1/4 teaspoon baking soda

1. Preheat the oven to 350 degrees F.

2. Combine all ingredients in a medium bowl. You can mix with a hand mixer or a spoon. A spoon worked just fine for me. :)

3. Spread the mixture onto a baking sheet lined with parchment paper.

4. Spread the mixture out as thin as you can get it without seeing any holes.

5. Bake at 350 degrees for 18 - 22 minutes. This might take a little longer if you didn't spread it as thin as recommended.

6. Remove from the oven and cool for a few minutes. Then use a pizza cutter or knife to cut the bread into wedges or pieces.

7. Serve! Leftovers can be refrigerated in an airtight container.

Note: To reheat, just place pieces in a toaster oven set at 200 - 250 degrees for a few minutes (IF you have leftovers...this is yummy stuff).

Source: The Nourished Life - Flourless Cheesy Bread

I saw this recipe on Facebook and it immediately peaked my interest. I made it immediately...and it was DELICIOUS!! I highly recommend it. My version differs just a little bit from the source. The original recipe calls for arrowroot...I doubt I will ever own arrowroot, nor would I expect anyone to know where to go to buy that ingredient. So, I substituted coconut flour and it worked GREAT!

Give this one a try!!!