Tag Archives: recipes

Salmon with Red Pepper Cream Sauce

salmon with red pepper cream saucewas a Pescetarian for 4 years.  I know I need meat now, to keep my iron levels up but every now and then I crave fish.

 Salmon is a great source of protein, omega-3 fatty acids, vitamins B2, B3, B6, A, D, and E, and the minerals iron, magnesium, calcium, phosphorous  and zinc.  

Salmon with Red Pepper Cream Sauce is an healthy recipe that is easy to make and will impress your friends with the pickiest culinary palates.


  • 1 lb Salmon (Serves 4)
  • 2 Red Pepper
  • 2 Sweet Onion
  • Non Fat Half and Half
  • White Wine
  • Chives
  • 2 Tbsp Olive Oil
  • Black Pepper


  • Marinate Salmon with White Wine, Chives, black pepper, and some sweet onion sliced very thin  and let sit at room temp for about a half an hour.
  • Chop a sweet onion and red pepper into chunks.
  • Slow boil the onion and pepper with a 1/4- 1/2 cup of white wine (or water if you want to save the calories) but the liquid should evaporate out.
  • Slice 2nd onion and pepper into thin strips
  • Saute until onions and peppers begin to get soft.
  • Add Salmon to pan at medium high heat .
  • Cook 3 min one side, then 3-4 second side.  Salmon should be slightly rare in the middle.  You don’t want to over cook Salmon.
  • Add Sweet Onion and Red Pepper Chuck mixture to blender.
  • Add enough Non Fat Half and Half to blend down to a sauce.  (Should be approx. 1/4 cup depending on how your veggies cooked down.)
  • Serve Salmon on a bed of onions and peppers with Red Pepper Cream Sauce Poured on Top.

Calories 224 Fat 5.3g Carbs 12g Fiber 2.8g Protein 31g


crock pot round roast

Healthy Crock Pot Round Roast

crock pot round roast


  • 3-4lb Round Roast
  • 1/2 bag Baby Carrots
  • 2 Onions
  • Salt
  • Pepper
  • Garlic  Powder
  • Olive Oil
  • Everyday Seasoning
  • minced garlic
  • Beer
  • Sriracha



  • crock pot round roastMarinate Round Steak with Salt, Pepper, Garlic Power, and Olive Oil.  Use as much as you need to create a fine coat over meat.  
  • Sear roast on each side for about 2 min.
  • Add to Crock Potcrock pot round roast
  • Deglaze the pan with half of the beer to get the remnants of the beef off the bottom then add to crock pot.
  • Chop onions into think slices then add carrots and onions to crock pot with the remaining beer, desired sriracha (I recommend starting with 1tbsp), and some everyday seasoning.
  • crock pot round roastCook on high for 4 hours or low for 8-10 hours.

Crock Pot Round Roast is one of the leanest ways to eat beef.  If you are sick of chicken, this is your recipe!  Serve with a green salad for a perfect paleo meal!  a 4lb roast makes 10 servings.  Each serving has 384 Calories, 10.3g Carbs, 4g Fiber, 11.1g Fat, and 50g Protein.  Talk about a great way to stick within your ratios!


broccoli salad

Broccoli Salad

broccoli salad


  • 5 Cups Broccoli
  • 5 Slices Turkey Bacon
  • 1 cup Sugar Free Craisons
  • 1/2 cup Shaved Walnuts
  • 1 cup Blue Cheese Crumbles
  • 6 Tbsp Trader Joe’s Lite Champagne Vinaigrette


  • Chop Broccoli
  • Chop Bacon in pieces and fry until crispy
  • Combine all in a bowl and toss with Vinaigrette

Bring a broccoli salad to a picnic or potluck for a healthy salad side dish option to keep you and fellow health conscious friends on track 🙂 !

Makes 10 Serving.  Each Serving:  10.7g Fat  4.9 Carbs, 1.6g Fiber, and 6.1g Protein




Opened Face Pesto Stuffed Burgers

Pesto Stuffed Burgers

Ingredients for 2 Burgers:

  • 1/2 lb 90% Lean Beef
  • 1/4 cup diced onion
  • 1/8 cup Blue Cheese Crumbles
  • 2 tbsp pesto
  • Diced Jalapeno
  • Dash Cayenne
  • 1 Egg
  • Onions and Red Peppers for Sauteeing


  • Mix Beef, Onion, blue cheese, jalapeno, cayenne, and egg.
  • Pat into burgers
  • Sautee onion and pepper
  • Grill Burgers
  • Serve over Peppers and Onions.

Calories:  401   Fat:  35g  Carbs:  7.9g  Fiber:  1.7g  Protein 34.9g

healthy steak salads

Date Night Healthy Steak Salads

healthy steak saladsIngredients:

  • 8-12oz  Skirt Steak
  • 2 cups Spinach
  • 2 cups mixed greens
  • Low Fat Blue Cheese Crumbles
  • 8 Cherry Tomatoes
  • 1/2 Avocado
  • 1/2 apple
  • 1/2 cup Walnuts
  • 4 tbsp Olive Oil
  • 1 tbsp Hot Sauce
  • 1 tsp garlic salt
  • 1 tsp ground black pepper
  • 4 tbsp low cal dressing I recommend Goddess Lite


  • Marinade Steak with 2 tbsp olive oil, hot sauce, garlic salt, and ground pepper.  Let sit for an hour plus.
  • Combine Greens, Spinach, blue cheese, walnuts, apple, avocado, and cherry tomatoes in salad bowl.
  • Toss with salad dressing.
  • Sear steak for 1 min each side.
  • Finish in the oven for 5 min.
  • Slice and serve on top of salad.

Both you and you significant other will enjoy these healthy steak salads on date night!

slow cooked carnitas

Slow Cooked Carnitas

Slow cooked carnitas

  • 2lbs Pork Loin (It’s leaner than pork shoulder)
  • 1 tsp cinnamon
  • 1tsp cumin
  • 1/2 tsp coriander
  • 1/2 tsp oregano
  • 12 oz chicken stock
  • 4 ounces orange juice
  • 4 ounces lime juice


  • Brown Meat
  • Combine all ingredients in slow cooker
  • Cook on low for 8 hours or high for 4 hours.

Serve over lettuce with Guacamole for a salad or in a taco shell!



healthy spaghetti sauce

Healthy Spaghetti Sauce

healthy spaghetti sauce

Straight from the food processor! Love the greens!


  • 2 Cans Diced Tomatoes
  • 1 Can Tomato Paste
  • 1 Onion
  • 2 Peppers
  • 2 Zuchinnis
  • 2 lbs Ground Beef 93%
  • 1 Tsp Cumin
  • 2 tbsp garlic minced
  • 1 tbsp Italian Seasoning


healthy spaghetti sauce

But it always turns red!

      • Open Cans and put in large sauce pan.
      • Mince Veggies using a food processor.  Add to Pan.
      • Brown Beef with cumin.  Add to Pan.
      • Add garlic and Italian Seasoning.
      • Sautee for a couple hours over low heat.
      • Serve with whole wheat pasta or over a veggie like Broccoli for a spaghetti fix without the carbs!

This is one of the healthiest spaghetti sauce recipes I know!  Especially if you serve it over broccoli rather than noodles!  It is the perfect way to sneak in veggies for kiddos!

blueberry protein muffins

Blueberry Protein Muffins

blueberry protein muffins

  • 1 cup Blueberries
  • 3/4 Cup Protein Powder
  • 1/4 Cup Steel Oats
  • 1 Banana
  • 1 tsp vanilla
  • 2 Eggs
  • 2 Egg Whites


  • Combine Protein Powder, Oats, Banana, Vanilla, Eggs, and Egg Whites in Food Processor
  • Add Blueberries
  • Grease Baking Tray and Cook at 350 Degrees for 30 min

1 muffin has 50 calories 4g Protein, 3g Carbs, 3g Fat

For an added sweet crunch combine 1 cups walnuts with 2 tbsp brown sugar and 2 tbsp butter in the food processor.  Pulse until you have the right consistency and put on top of the muffins before you pop them in the oven!

Blueberry Protein Muffins are a perfect post workout meal!

Gluten Free Lasagna

gluten free lasagna


  • 1 lb Ground Turkey
  • 1 lb Turkey Sausage
  • 2 Zucchinis
  • 8 oz Fat Free Mozzarella
  • 8 oz Far Free Ricotta
  • 8 oz Fat Free Cottage Cheese
  • 2 Eggs
  • 1 tsp Pepper
  • 2 tsp cumin
  • 1 Bell Pepper
  • 1 Onion
  • 12 oz Tomato Sauce
  • Spinach


gluten free lasagna  –  First make your meat and sauce mixture by sauteing beef and sausage.
–  Dice onion and pepper.  Add to the meat, with cumin and tomato sauce.
–  Mix together cheeses, egg, and pepper in a bowl.
–  Cut Zucchini as thin as possible long ways to mimic lasagna noodles.
– Put at layer of sauce mixture in the bottom of an 3 qt glass baking dish.
– Lay sliced zucchini side by side lining the dish.
– Add a layer of cheese mixture.
– Add a layer of spinach.
–  Add another sauce layer.
– Add another zucchini layer
– Top with remaining sauce.
– Top with remaining cheese.
– Bake in the oven at 350 degrees for approximately 60 min or until cheese melts and browns on top.



One serving has 400 Calories, 9.3g Carbs, 1.6g Fiber, 20.2g Fat, and 44.4g Protein.  Much better than your average Lasagna!!

gluten free lasagna

Lazy Ass Man’s Chicken

**Disclaimer–This recipe can be greatly improved.  However it is made for even the most Lazy Ass Man to do weekly!


lazy ass man


  • 5 Chicken Breasts
  • 1 beer
  • Choose your favorite spice mixture I chose cumin, Italian Seasoning, and Everyday Seasoning about 1/2 tsp of each
  • 1/4 cup BBQ Sauce


  • Pour 1/2 Beer in slow cooker.

    Lazy Ass Man

    Crappy beer that you are given for free works great in Lazy-Ass Man’s Chicken

  • Add chicken breasts.
  • Cover with thin coat BBQ sauce
  • Add spices on top.
  • Top off with the rest of the beer.
  • Cook on the slow cooker 10 hours on low.  Try to flip chicken whenever you think about it.
  • Mash the chicken.  It should shred well!

Eat by itself, with mustard or BBQ Sauce, with Cottage Cheese, Over Lettuce or Spinach






I LOVE LAZY ASS MAN’S Chicken! Even I can make it! 🙂