MAKE AHEAD EGG MUFFINS: Can you make these egg muffins ahead of time so you have egg muffins to eat all week long?  Absolutely!  You can keep them in the fridge for 4 to 5 days and just briefly re-heat them in the microwave when ready to eat. Some people have mentioned freezing them.  The […]

Hot Skillet Salad

Ingredients 2 baby bok choy 1/4 cup red onion chopped 3 ounces baby carrots about 6, slivered 2 cloves garlic minced 1/4 teaspoon red pepper flakes 1 cup red cabbage sliced 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 4 cups sliced kale 1 cup cooked great northern beans salt and freshly ground black pepper to taste 1 tablespoon fat-free balsamic dressing or balsamic vinegar Instructions Wash the bok choy well. Slice the white stems into 1/4-inch slices and set aside. Slice […]

Keto oven-baked chicken in garlic butter

Ingredients 3 lbs chickens, a whole bird 2 tsp sea salt ½ tsp ground black pepper 51⁄3 oz. butter 2 garlic cloves, minced Instructions Preheat the oven to 400°F (200°C). Season the chicken with salt and pepper, both inside and out. Place chicken breast up in a baking dish. Combine the garlic and butter in a small saucepan over medium heat. […]


Prep time:  10 mins Cook time:  90 mins Total time:  1 hour 40 mins Serves: 8 7SP Freestyle, 7SP/4PP per serving Ingredients 1 ready made reduced fat graham crust *I buy these in the U.S, you can use the regular ones, just might want to check if it changes points 8 oz light cream cheese, softened 1 Tbsp sugar 1 […]

1 carb peanut butter cookies

Ingredients 1 cup smooth peanut butter no added sugar 1 large egg 2/3 cup erythritol 1/2 tsp. baking soda 1/2 tsp. vanilla essence Instructions Preheat oven to 350F (180°C) and line a cookie tray with baking paper. Set aside.  Add the erythritol to a Nutribullet or blender and blend until powdered. Set aside.  Add all of the ingredients for the peanut butter cookies into a mixing bowl […]