Sunday, September 16, 2018

Cheesy Almond Flour Biscuits

Since the beginning of the year I've changed my diet to mostly low carb and more recently I've gone keto! It's not difficult and I am seeing result........ but every once in a while, I get a craving for some carbs. Instead of going all out, I satisfy my cravings with low carb options like this Cheesy Almond Flour Biscuit below. 


2 cups almond flour
2 tsp baking powder
1/2 tsp pure sea salt
2 eggs (beaten)
2/3 cup melted butter (unsalted)
1/3 cup shredded cheddar
  • Preheat oven to 350F, line baking sheet with parchment paper. (Spray with non-stick baking spray).
  • Combine all the dry ingredients (1, 2 & 3) in a large mixing bowl, then stir in the beaten eggs and 1/3 melted butter.
  • Add the shredded cheese and fold into the dough.
  • Use an ice cream scoop or spoon to scoop the dough and use your hands to form round golf ball sized biscuits.
  • Line on the baking sheet and bake for 15 minutes.
  • After 15 minutes remove baking sheet from the oven and brush remaining butter on each of the biscuits. Place back in the over for 3 minutes or until it turns into a light golden color.
  • Cool then eat!
Serving size - 1 biscuit (11.5g carbs)

Thursday, September 24, 2015

Sautéed Quinoa and Kale

This side has become a staple for me since I cut down on rice 4 months ago. Not only is it delicious side but you can also enjoy guilt free!

1 cup organic red quinoa
2 cups water
2 cups organic kale, chopped
2 tsp vegetable oil
1 tsp minced garlic
1 tsp adobo all purpose seasoning
A dash of smoked paprika

  1. Place 1 cup quinoa and 2 cups water in a saucepan and bring to a boil.
  2. Reduce heat to simmer. Cook until all the water is absorbed. Approximately 15 minutes.
  3. Heat vegetable oil in a large pan and sauté garlic. Add kale and sauté until soft
  4. Add cooked quinoa to the pan and stir to combine the 2 ingredients.
  5. Sprinkle adobo and paprika and continue stirring for another 6 minutes on medium heat.

Monday, January 20, 2014

Honey Roasted Butternut Squash

If you like sweet and savory in a single bite, this side dish is right up your alley. It pairs really well with chicken or meats. 

3 cups diced butternut squash
3 tbsp vegan butter
2 tsp organic honey
1 tsp cinnamon

*Preheat oven to 375F


  • Place diced butternut Squash in large mixing bowl.
  • Melt butter, then add honey and 1/2 tsp cinnamon. Mix well making sure the 3 ingredients are thoroughly combined.
  • Pour over butternut squash and mix in order to coat all pieces with honey butter mixture.
  • Place on a lightly greased baking sheet and bake for 25 minutes or until fork tender.

This is a healthy delicious side dish and it's super easy to make! Serve warm.

Sunday, November 17, 2013

Val's Hearty Beef Stew

Autumn (Fall) is my absolute favorite season; the cool crisp air is so invigorating. Plus I get to wear my boots and scarves and light jackets!!! Ok now let's get to food. You all know that I'm an island girl, but I love love LOVE soups and stews. I'll have soup in the middle of a hot summer day...but I get crazy stares when I do. So here's another reason why I look forward to the cooler temps... I can have my soups and stews in peace :)

1 lb. beef stew meat
1 tsp salt
1/2 tsp Tony Chachere's Creole Seasoning
1 tsp ground cumin
1/2 tsp paprika
1/4 tsp black pepper
1/2 tsp ground garlic
1 tsp Worcestershire sauce
1 tablespoon chopped garlic
1/2 cup chopped red onions
2 tbsp extra-virgin olive oil
1 tbsp organic butter
1 tsp dried rosemary leaves
1 tbsp tomato paste
4 cups of water
1 cup sliced carrots
1/2 cup chopped celery
1 bell pepper coarsely chopped
2 cups diced potatoes
2 bay leaves

Season beef with:
1 tsp salt
1/2 tsp Tony Chachere's Creole Seasoning
1 tsp ground cumin
1/2 tsp paprika
1/4 tsp black pepper
1/2 tsp ground garlic
1 tsp Worcestershire sauce
(Let sit for 10 minutes)

  • Heat oil in Dutch oven then drop butter in the oil.
  • Add stew meat to the pan and brown. Remove from pan and set aside.
  • Add onions, minced garlic and rosemary to the pan and sauté until onions are limp. Scrape the sides and bottom of the pan with a wooden spoon as you stir onions.
  • Add tomato paste and continue sitting until paste liquefies.
  • Now add stew meat back to the pot and combine with tomato paste and onion mixture.
  • Pour in water, cover pan and let simmer on low heat for 1 hour and 25 minutes.
  • Now add potatoes, carrots and celery to the pan, stir and cover pan.
  • Let simmer for 30 minutes or until stew thickens.
*Taste and adjust seasoning if necessary.

Remove bay leaves and serve warm with some good cornbread!

Monday, February 18, 2013

Coconut Creole Conch

I was trying my best to reserve this recipe...but you know what? It's too good to be kept to myself! I don't make this dish often because conch can be a bit expensive at $14 PER POUND!! One has to be extra special for me to even think about whipping out the conch. It's a great appetizer and I really hope you guys try it and like it!

1 lb conch
2 tbsp lemon juice
1 tsp paprika
1/2 tsp sea salt
1 red bell pepper, julienned
1 celery heart, chopped
2 tsp garlic, minced
2 tsp creole seasoning
1/2 tsp madras curry powder
3/4 cup coconut milk
1 tbsp olive oil
Salt to taste


  • Pound conch then cut into bite size pieces and place in a bowl. Mix 2 tbsp lemon juice 1/2 tsp salt and 2 cups water, pour over conch and let sit for 30 minutes.
  • Pressure cook with 1 tsp garlic and paprika for 30 minutes. Turn off pressure cooker and make sure all the steam is emitted before opening. Remove conch and set aside in a platter.
  • Sauté pepper, garlic and celery in olive oil.
  • Stir in coconut milk, creole seasoning and curry powder and bring to a boil. (add salt to taste)
  • Add conch to pan and continue stirring for 5 minutes
  • Turn off heat and serve hot

Friday, November 30, 2012

Sweet Potato Cheesecake

Saying that this cheesecake was absolutely delicious, would be putting it mildly. If you love cheesecake and you love sweet potato, then this is the perfect marriage. I promise you, your mouth will dance!

1 cups graham cracker crumbs
1 tbsp sugar
6 tbsp butter, melted
3 (8oz) packs of cream cheese
1 cup brown sugar
4 eggs

1/2 cup sour cream
1/2 cup heavy cream
1/2 cup flour

1 tsp vanilla extract
1/2 tsp cinnamon
1 pinch salt
 2 cups cooked and mashed sweet potatoes

*preheat oven to 350ºF
*grease 10" spring form baking pan


  • Stir together graham crackers, sugar and butter in a bowl; press into bottom of baking pan.
  • Bake crust at 350ºF for 5 minutes, remove from oven and set aside.
  • In a mixing bowl combine cream cheese, sugar until smooth
  • Add in eggs 1 at a time and mix until completely incorporated into mixture
  • Add in sour cream and heavy cream. Continue to mix.
  • Add flour, vanilla extract, cinnamon and salt and combine until smooth
  • Stir in sweet potatoes and mix well until your mixture is creamy and smooth.
  • Pour batter into prepared pan and bake at 350ºF for 1 hour and 20 minutes.
  • Cool in pan on a wire rack.
Allow cake to completely cool before garnishing with frosting or whip cream.

Sunday, November 18, 2012

Chicken Creole

This is one of my favorite recipes...I know I know...I have many favorite recipes! It's sort of a hearty dish with lots of peppers and onions. The chicken is tender, moist and had great flavor. I get compliments every time I make this so why don't you try it out too!

3 lbs chicken thighs, bone in skinless

For marinade
1 large lime, juiced
1 tbsp adobo con pimiento
2 tsp Creole seasoning
2 dashes of Worcestershire sauce

Other ingredients
1/4 cup brown sugar
4 tbsp extra virgin olive oil
1 red onion, sliced
2 tsp garlic, minced
2 bell peppers, diced
2 cup tomatoes, diced
1 tbsp madras curry powder
2 cups water
1 bay leaf
Salt and pepper to taste

*Preheat oven to 350 degrees F
**Clean chicken under cool running water

  • Combine marinade ingredient and marinate chicken for 30 minutes
  • Remove chicken from marinade (discard marinade), pat dry and rub them with brown sugar. 
  • Preheat 2 tbsp olive oil in a large skillet, brown the chicken in hot oil. (about 2 minutes per side and don't burn the sugar!!). 
  • When browned, transfer to a baking dish
  • In a saute pan, heat the other 2 tbsp olive oil and saute the onions and garlic until soft. 
  • Add the sweet peppers, tomatoes, curry powder, water and bay leaf
  • Stir then add salt and black pepper to taste. (I like spicy so I'm a bit heavy handed with the pepper)
  • Simmer for about 5 minutes then pour the mixture over the chicken, cover and bake for 45 minutes. 
  • Remove cover and bake for another 20 minutes

I like having this with a little dressing on the side or smashed potatoes

Saturday, November 10, 2012

Black Beans & Italian Turkey Sausage Chili

It's winter and you want comfort food. You want hearty sumptuous, warm meals but you don't want to pack on the pounds. No worries!! We can always make healthier versions of the foods we like without sacrificing flavor. This recipe does just's guilt free chili, eat up!

2 tbsp vegetable oil
1 1/2 cup red onion, diced
1 tbsp garlic, minced
20 oz Sweet lean Italian Turkey sausage
1 tbsp chili powder
1/2 tsp ground cumin
1 tsp Cajun seasoning
2 poblano chile peppers, seeded and chopped
2 bay leaves
1 1/2 cup water
28 oz diced tomatoes
2 15 oz cans no-salt added black beans
1/4 cup green onion, chopped

For slurry
2 tbsp all purpose flour
3 tbsp water

  • Heat oil in a large Dutch oven over medium heat. Swirl to coat pan.
  • Add onion and garlic and sauté for about 5 minutes.
  • Remove turkey sausage from casing and add to pan.
  • Stir in chili powder, cumin, Cajun seasoning, poblanos and bay leaves.
  • Keep stirring to crumble sausage and cook until sausage is brown.
  • Pour in water, then add beans and tomatoes. Stir mixture then bring to a boil.
  • Cover pan, reduce heat to low and allow to simmer for about 30 minutes or until mixture becomes slightly thickened.
  • In a small mixing bowl, whisk water and flour to form a slurry then add to pan
  • Stir to mix thoroughly then cook for 1 more minute.
  • Remove from heat then stir in chopped green peppers
  • Add black pepper if desired
  • Remove bay leaves before serving
Serve hot with corn bread

Sunday, October 21, 2012

No Mayo Coleslaw

Ok ok I know some of you will raise an eyebrow at this. I mean just the name could get a "side eye" right? No Mayo Coleslaw? That makes no sense!!

If you're interested in healthier alternatives to our favorite foods, then this makes perfect sense :) I used all fresh ingredients. If you want to buy the bagged coleslaw from the store, you can do that too. However I think you will find the fresh veggies that more crisp and delicious!

2 cups carrots, grated
1/2 a cabbage, shredded
1 1/2 tbsp onions, minced
2 tsp garlic, minced
1 tbsp extra virgin olive oil
Salt and pepper to taste
Raisins (optional)


  • Combine carrots and cabbage in a large bowl.
  • In a small mixing bowl combine onions, garlic, olive oil, salt and pepper.
  • Pour olive oil mixture over cabbage and carrots and mix well.
  • You may top with dried raisins if you desire
  • Serve chilled.

No Mayo Coleslaw with Raisins

Sunday, October 7, 2012

Skinny Quinoa with Black Beans

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Are you crunched for time, on a tight budget or just starving for healthy meal ideas? You will find delicious, healthy choices for you and your family at Skinny Ms. offers recipes made with natural, whole food ingredients.  At Skinny Ms., we are devoted to providing information and tools that empower one to make choices beneficial to living a healthy lifestyle.   For our latest recipes, join us on Facebook.

If you are a quinoa hold out but love Mexican food, this dish will convince to make quinoa a regular part of your dinner menu. Skinny Quinoa with Black Beans is gluten free and vegetarian friendly.

1 tablespoon olive oil
1 medium sweet onion, diced
2 cloves garlic, minced
3/4 cup quinoa (uncooked), rinsed
1 (15 ounce) can black beans, drained and rinsed
1 teaspoon chili powder
1 teaspoon cumin
1/4 teaspoon crushed red pepper flakes (more or less to taste)
1/2 teaspoon black pepper
Kosher or sea salt to taste
1 (4.5 ounce) can diced green chiles
1 (10 ounce) can diced tomatoes
1/2 cup freshly chopped cilantro
1 3/4 cup vegetable broth, low sodium

In a large skillet add olive oil, turn to medium-low heat and sauté diced onions until tender, about 4 minutes, add garlic and sauté one additional minute. Add the remaining ingredients in the order listed above. Cover, bring to a boil, reduce heat to a low boil and cook 15-20 minutes or until liquid is absorbed. Remove from heat and allow it to sit 5 minutes covered before serving. Fluff quinoa with a large spoon and serve.

Nutritional Data 
Serving size: 1 cup | Calories: 201 | Total Fat: 4 g | Saturated Fats: 0 g | Trans Fats: 0 g | Cholesterol: 0 mg |Sodium: 204 mg | Carbohydrates: 33 g | Dietary fiber: 7 g | Sugars: 3 g | Protein: 7 g

Wednesday, September 19, 2012

Red Velvet Cake

For some reason, people seem to go crazy over Red Velvet Cake .... and I am no exception. Every couple months I get a craving for something sweet and this is one of my go to recipes. I found this recipe over a year ago on, but of course I had to make adjustments to suit my tastes. I decreased the amount of sugar, used almond milk instead of buttermilk in the cake and decreased the amount of heavy cream in the frosting among other things.

I really hope you enjoy it as much as I do and remember ...everything in moderation!

2 1/2 cups sifted cake flour
1/2 tsp salt
2 tbsp Hershey cocoa powder
1/2 cup unsalted butter, at room temperature
1 cup granulated white sugar
2 large eggs
1 tsp pure vanilla extract
1 cup almond milk
2 tbsp liquid red food coloring
1 tsp white distilled vinegar
1 tsp baking soda

Cream Cheese Frosting:
2 8 oz packs cream cheese, room temperature
1 teaspoon pure vanilla extract
1/2 cup confectioners’ sugar, sifted
1/2 cup cold heavy whipping cream 
*Preheat oven to 350F

  • Sift together flour, salt, and cocoa powder in a mixing bowl and set aside
  • In another bowl or mixer cream butter and sugar until light and fluffy
  • Add the eggs, one at a time, beating well after each addition. 
  • Add vanilla extract and continue mixing until combined
  • In a small bowl, whisk milk with the red food coloring. 
  • Add 1/3 flour mixture and 1/3 milk to the butter mixture and mix on low speed
  • Continue alternately adding flour and milk until done
  • In a small cup combine the vinegar and baking soda. Allow the mixture to fizz then quickly fold into the cake batter. 
  • Evenly divide batter between 2 prepared pans and place in center rack of your oven.

  • Bake in the preheated oven for approximately 30 minutes, or until a toothpick inserted in the center of the cakes comes out clean. 
  • Cool the cakes in their pans for 10 minutes before removing, then cool completely before frosting.

Cream Cheese Frosting: 
  • Using an electric mixer or a hand mixer beat the cream cheese until smooth. 
  • Add vanilla and confectioners’ sugar and cream. 
  • Gradually add heavy cream and whip until the frosting is thick enough to spread. 
  • Place one of the cakes on your serving platter, top of the cake facing down. 
  • Spread a layer of frosting then place the other cake on top of the frosting and continue to frost the top and sides of the cake. 

Sunday, September 16, 2012

Nutty Mashed Sweet Potatoes

Sweet potatoes are versatile, delicious, nutritious and easy to prepare. It's a great source of beta-carotene and provides several other health benefits such as helping to improve blood sugar regulation. The recipe below is also vegan friendly so everyone can enjoy!

4 large sweet potatoes
1 tbsp coconut milk
1 tbsp vegan butter
1/2 tsp cinnamon
1/2 cup chopped pecans

  • Bake potatoes in oven or microwave until fork tender. (in microwave bake for 10 minutes and turn after 5 minutes)
  • Cut potatoes in half and scoop pulp into a bowl. Discard skin
  • Mash potatoes then add coconut milk, butter and cinnamon
  • Use a fork to combine thoroughly and to achieve a smooth creamy texture
  • Top with pecans and serve

Saturday, September 8, 2012

Curried Lentils

Did tell you before that I absolutely love lentils? Red, green, brown...whichever! Lentils are an excellent source of protein and they are very rich in B vitamins and several minerals. I use lentils in a number of vegetarian dishes as well. Next time you go to the grocery store, be sure to pick up a pack or two!

1/2 cup celery hearts, chopped
1 large carrot, sliced in rounds
1/2 cup onions, finely chopped
1 tsp garlic, minced
1 tbsp olive oil
1 tbsp madras curry
1 cup lentils
Salt and pepper to taste

  • Heat oil in a sauce pan
  • Add garlic, onion, celery, carrot and curry. Sauté for 2 minutes then pour in 1/2 cup water.
  • Add lentils and continue to stir, thoroughly mixing all ingredients. (about 2 minutes)
  • Pour 5 cups water to pan and cook over medium heat until lentils become soft, about 10 minutes. (test by squeezing between your fingers)
  • At this time, add salt and pepper to taste.
  • Cook until water has reduced and mixture thickens and appears creamy

Can be served with rice or used as a dip with plantain chips