Tag: recipes

Honey Garlic Chicken Breasts – Instant Pot Recipe 

Stupid easy meal tonight!!!! 

Man oh man I love my Instant Pot! This meal came together so fast and that’s how I like it. As a gastric bypass patient I cannot eat dry meat as it just kills my pouch and I get sick- this chicken came out so moist and tender you can cut it with a fork! 

Here’s how it went down 

Place 4-6 boneless skinless chicken breasts in the stainless steel pot ( I used 5) 

Add in 1 cup of Honey Garlic sauce 

Add in 1/2 cup water 

Set instant pot to Poultry for 13 min then manually release when machine beeps done

Serve with rice and veggies and you have a complete meal

I don’t have the macro count for this but will add it later! Hey it’s chicken so it’s got lots of protein! 

Nom nom 

Instant Pot Mac and Cheese

So I love my instant pot!

I have literally used it everyday since I got it! I’ve made rice, baked potatoes, made soup and today I made Mac and cheese in less than 10 min!

Here’s what you will need

1 box elbow macaroni

3.5 c water

1 tbsp mustard

1 tsp hot sauce

1 tsp salt

1 heaping tbsp of Earth Balance

1 bag Daiya cheddar shreds

1 cup plain unsweetened plant based milk (I used Veggemo) 

Put your macaroni, water, mustard, hot sauce, salt and earth balance in the pot. Hit the manual setting for 4 minutes.

Once finished, release the pressure and stir. Add in the Daiya and milk, stir. Put the lid back on and let it rest on the warm mode until you are ready to eat 

I let mine sit for about 10-15 minutes then it was so creamy and yummy! 

Quick and easy meal! This pot is my new best friend!

What the heck do you eat 6 yrs Post RNY ? 

I get a lot of interest from followers on my diet/lifestyle . I hate to use the word diet because it is just such a negative term. I love to eat and before I had a revision WLS ( weight loss surgery) it showed 

See! You don’t get to be 284lbs by not loving food. My problem was my food intake was atrocious! I made bad choices and I admit it. I remember driving to the hospital to work one day back in 1998 ( I had my first WLS in 98) and stopping at a donut shop. I ordered 6 eclair cream filled donuts and ate them all before arriving at work. So guess what , I did it again the next day too! I have a very addictive personality , hence why I am now sober, and when food becomes your addiction you pay for it. Luckily I have been able to positively change my addictions to fitness and weight loss now. 

So I needed to change. WLS helped me. It was my tool. When I first had my old school surgery in 98 I was not healthy , I lived on liquids. I barely consumed protein and I wasn’t well. 

Fast forward to 2010 when I had a revised RNY gastric bypass and had a team of professionals to guide me. I learned to make good choices. Always chose protein first, veggies second and never drink while eating. So what the heck do you eat in day? 

I’m a creature of habit and when something works I stick with it! Now that I’m lifting heavy 6x a week I actually eat quite a bit for a WLS patient. 

Breakfast – everyday it’s 2 coffee with lactose free creamer and stevia. Typically I don’t eat before the gym and do fasted cardio and a lift. On the days I don’t work out I eat a lot of eggs, protein waffles or rice cakes with protein butter.

I drink a pre workout and lift. 

Post workout – now I’m freaking hungry!!!! I always drink a protein shake mixed with water immediately after! In my car in the gym parking lot I’m smashing my face full of 3.5 oz chicken mixed with 1/2 sweet potato. I still can’t eat chicken without feeling sick so I have to almost blend it into my sweet potatoes. Or I’m eating hard boiled eggs, Deli turkey slices or just as much protein as I can! 

Lunch – typically its cucumbers/hummus and a salad with a ton of pepitas, almonds, egg, cheese and low calories dressing. 

Pm snack – another shake with water. Rice cake (caramel with pumpkin protein muscle butter) oh yeah! 

Supper – always a meat and vegg combo. My problem is I fill up on the protein so I have trouble eating all the veggies. Again , I blend them together on my plate. Somedays I seriously feel like a 5 year old. 

Bedtime – Yes I eat before bed! Always a casein shake with water and cinnamon! Depending on my macros left for the day it could be simple toast and PB. 

I like snacky type foods and my car is always filled with healthy treats like These 

I’d love to hear from my fellow WLS peeps for ideas on new snacks , meals and recipes to share! 

Low Carb Keto Tex Mex Meatloaf Cups

These were so yummy and so dang easy to make! 

Here’s my stupid easy throw together low carb meal

1lb apprx ground pork 

1lb apprx medium ground beef

1 cup salsa , then a few tbsp for topping 

Crushed up pork rinds – 2 heaping handfuls ( this is your replacement for bread crumbs) 😉

2 eggs

1/4 cup shredded cheese 

Garlic powder, chili powder,cumin apprx 1.5 tsp each 

Mix everything up in a bowl, spray 12 muffin tins and then bake in a 380 oven for about 25 min

Top cups with a little salsa before baking.

Once cooked too with shredded cheese and pop back into oven for a minute to melt cheese.

Serve with sour cream and more salsa! 


No carb “bread” 

Well son of a gun! I made no carb “oopsie” bread on the first attempt with SUCCESS!!! 

I’m trying to work on a Keto Low Carb plan for my Type 1 Diabetic daughter, her sugars are crazy lately so when this worked I was stoked!

I 100% found this recipe on Pinterest and this is what it consisted of 

3 eggs seperated

1/8 tsp Cream of Tartar

3 oz cream cheese 

Pinch of salt

In a large mixing bowl beat the egg whites and cream of tartar until super stiff, key is super stiff! 

In a seperate bowl beat the yolks, cream cheese and salt until mixed and softened.

Fold the yolk mixture into the whites, gently Do Not Over Mix

Line a baking pan with parchment paper and drop by big spoonful mounds on the pan. I made about 12 

Bake at 350 for about 15 – 20 min, keep an eye on them though 


I’m going to eat these with butter, peanut butter, sugar free jam and use them as egg “mcmuffins” 

Holy cow! This is life changing for us. My little Type 1 is going to gobble these up ! 

Vegan Taco Soup 

The weather here in Canada is damn cold today so I needed to whip up a nice warm comfort meal. Taco Soup it is! 
Here is what you will need

Vegan Taco Soup 

1 can of black beans, lentils,chickpeas and kidney beans ( rinsed and drained)

1 onion diced

3 large carrots sliced

Olive oil 

Sliced mushrooms 

Frozen corn 

1 28oz can tomatoes

1 carton Vegetable broth 

Macaroni noodles

Garlic powder, cumin and chili powder 

In a large stock pot heat oil and sauté onions, mushrooms and carrots until tender

Add beans to pot 

Add tomatoes and broth , then season 

Let simmer on low for about 30 minutes , then add corn and 1 cup of macaroni ( I used a vegan quinoa macaroni) 

Cook until noodles are tender , serve with shredded Daiya cheese ! 


Yum freaking oh ! 

Hey – look at my balls , protein balls !

Tee hee , I’ve made these before and tonight I whipped them up in like 5 min . They make a great grab and go breakfast or easy post workout snack . 

You will need

4 scoops Protein powder – I used chocolate 

6 big tbsp of Peanut or Any nut butter

2tsps Ground flaxseeds

2 tbsp Unsweetened Coconut 

2 tsp butterscotch chips 

2 big tsps of unsweetened cocoa powder 

2 cups of large flake oats

1 cup of water 

In a large bowl add the oats, flax,coconut,butterscotch chips, cocoa

Then add in protein powder and peanut butter

Mix well 

Roll into balls and refrigerate or freeze . 

These make a great breakfast when washed down with a Vega shake for on the go yummieness! 

Mini Chicken Pot Pies

No this is not an original recipe , there are a million of them out there .

Here is how I make mine and it’s super easy peasy .

You will need
2 cans Pillsbury Country Biscuits
1/2 bag frozen mixed vegetables
2 cups diced cooked chicken
2 cans cream of chicken soup


In a bowl combine chicken , soup and vegetables. Add some pepper
Spray 2 muffin tins with Pam
Roll out biscuits and set in the muffin pan.

Spoon chicken mixture into cups. Roll out another biscuit , cut in half and top the pie to make a crust.

Bake at 375 for about 20-22 minutes


We like to eat these with gravy drizzled over top !

Enjoy !

GoodLife : I Heart Exercise Challenge

*This post was written as part of the GoodLife Fitness Blogger Ambassador Program , however all opinions expressed are my own.


February is Heart Month and the folks at GoodLife Fitness have teamed up with the Peter Munk Cardiac Centre to host a Healthy Heart Challenge – a 28 day opportunity to increase your heart health.

You can join this challenge over on Facebook by clicking this link

GoodLife Heart Challenge

I may have a giveaway going on this month too so stay tuned .

Here’s to a Happy Heart !

Vegetarian Chili Cheese Cups

It’s comfort food weather and yesterday I made a huge crockpot full of veggie chili .

It’s the easiest chili recipe ever
1 pkg of Gardein Ground “beef”
2 cans diced tomatoes
1 can black beans , rinsed and drained
1 can red kidney beans , rinsed and drained
1 can six bean medley , rinsed and drained
2 pkgs of Chili seasoning
Chili and garlic powder

Let cook on low for 6 hrs in the crock .

So today I obviously had a huge amount of leftovers and decided to make some won ton cups.

Another easy way to use up leftovers ( I also use taco “meat” to stuff them)

Here is how I made them
Take 2 won ton wrappers and place into Pam sprayed muffin tins , 2 wrappers per muffin.
Cook at 390 degrees for 5 minutes.
Spoon into each cup leftover chili and top with shredded cheese.
Bake at 390 for another 10-15 minutes , keeping an eye on the edges so they don’t burn.


Top with sour cream and avocado


So easy and so yummy !


%d bloggers like this: