Handcrafted Flavors

If you love the classic Indian dish, you’re going to love this ridiculously easy chicken tikka masala soup - the flavors are unreal, and you’d be shocked at how simple it is to make.

I used shredded cooked chicken that I had on hand, but you can also use rotisserie chicken or cook up chicken from scratch if you want. All the flavor is in the base, and you can also even swap out the chicken with another protein of choice.

Here is how I Made it:

1️⃣ Prep the aromatics: Roughly dice 1 yellow onion and slice 3-4 garlic cloves along with a 1-inch piece of fresh ginger.

2️⃣ Cook the base: Heat 1 tbsp avocado or olive oil in a pot over medium heat. Add the onion, garlic, & ginger, then season with a couple of generous pinches of salt + pepper.

3️⃣ Toast the spices: Once the onions are translucent, stir in 1.5 tbsp garam masala, ½ tbsp cumin, ½ tbsp turmeric, and 1 tbsp chili flakes. Cook until fragrant, and your kitchen smells incredible!

4️⃣ Add tomatoes: Mix in 3 tbsp tomato paste and a 15-oz jar of tomato sauce. Stir well to combine.

5️⃣ Build the soup: Pour in 6 cups chicken broth or stock and 1 can of coconut milk. Stir everything together and bring it to a simmer.

6️⃣ Blend it: Using an immersion blender (or a regular blender), carefully blend the soup until smooth. Taste and adjust with more salt and pepper as you wish

7️⃣ Add protein: Toss in 2-3 cups of cooked, shredded chicken or your preferred protein. Let it warm through.

8️⃣ Serve and garnish: Ladle into bowls and top with fresh cilantro, a drizzle of cream, and a sprinkle of chili flakes. You can also add in rice or orzo into the dish, or if you’re lowcarb, high protein lowcarb  rice. This part is completely optional but would make it more substantial.

Enjoy!

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You won’t believe this holiday-inspired lava cake is high-protein, low-carb, and completely flourless! 🍫

This decadent dessert is super rich, gooey, and packed with chocolatey goodness—all while sneaking in some serious protein. Its as EASY as it gets, and so good.

Here is how I made it:

Ingredients:

* 2 servings blended cottage cheese (about half a 16oz tub)

* 2 eggs

* 3-4 tbsp powdered monkfruit (or sweetener of choice)

* 2.5 tbsp cacao powder (use 3 tbsp for a richer taste)

* 1/2 to 1 tbsp instant coffee or powdered coffee

* Splash of vanilla extract

* Tiny splash of peppermint extract

* Optional: a sprinkle of chocolate chips, crushed candy canes, and peppermint whip cream

Directions:

1️⃣ Blend 8oz cottage cheese in a small food processor until smooth and transfer to an oven-safe dish.


2️⃣ Crack in 2 eggs and mix until combined.


3️⃣ Add cacao powder (adjust for desired darkness). I like 3 tbsp, but you do you.


4️⃣ Stir in 3-4 tbsp powdered monkfruit or preferred sweetener.


5️⃣ Add a splash of vanilla extract and tiny splash of peppermint extract. Mix well.


6️⃣ Sprinkle chocolate chips on top, if desired, shake it so it somewhat submerges into the cake.


7️⃣ Pop it into the oven and bake at 350°F for 30-35 minutes.


8️⃣ Remove, let cool for 2 minutes, top with optional crushed candy canes & peppermint whip cream

Serve with your favorite healthy ice cream (protein ice cream, anyone?) for the ultimate treat. 🍦🍫

ENJOY

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This roasted squash over garlicky lemon yogurt sauce is the perfect combination of flavors for an easy sheet pan dinner or holiday side.

It’s so easy to make and holds up really really well in the fridge (just be sure to keep the sauce and toppings separate).

Here is how I made it:

1. First, the squash. I used butternut squash. You can use delicata squash if you’re keeping things super low carb, or you can use honey nut, acorn, or even pumpkin. Cut out the middle, peel it if you would like (you don’t need to), and cube them up. I used half a fairly large butternut squash for this recipe, which yielded about 4 cups. Add it to an oven safe tray.

2. Next, I sliced up 2 leeks, about 1/3 inch of thickness, and added it to the oven safe tray.

3. Drizzle with 3-4 tbsp olive oil, season with a few pinches salt & pepper, 1/2 tbsp garlic powder, 1 tsp thyme, 1/2 tsp Aleppo pepper.

4. Pop into the oven at 400F for 40 mins, remove, mix them around, and pop in for another 20 mins at 400F.

5. While thats going, make the sauce by processing together 4 heaping tablespoons of a thick plain greek yogurt, a large handful fresh parsley, 1 garlic clove, the zest of a full lemon, the juice of half a lemon, a couple pinches of salt, and some pepper. Process really really well. Taste, and adjust.

6. When the squash is done, plate everything up. I added some of the sauce at the base, added the roasted squash & leeks, then topped with 2 tbsp toasted and crushed hazelnuts, the zest of 1/2 lemon, 1 tsp sumac, and 2 tbsp fresh finely chopped parsley.

Enjoy! 

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This is a 15 minute meal that will bring out your inner chef. It is unbelievably easy and it is SO good.

This sauce is great with steak, chicken, or any kind of white fish, but I feel it complemented the shrimp extremely well.

Here is how to make it:

1. First, the shrimp. Grab 1lb wild, peeled, and deveined shrimp. Carefully butterfly down the middle. Add to a bowl. Season with 1 tbsp olive or avocado oil, a couple pinches salt, fresh cracked pepper, 1 tsp paprika and 1/2 tsp garlic powder. Mix well.

2. Get a pan on medium-high heat. Drizzle 1 tbsp avocado or olive oil, then cook the shrimp for about 90 seconds on the first side and about 60-90 seconds on the other side. You don’t want to overcook shrimp as it becomes rubbery.

3. For the sauce, grab a sauce pan and bring it to medium heat. Drizzle with 1 tsp avocado or olive oil and add in 4 to 5 finely minced garlic cloves, a small pinch salt, pepper, 1/4 tsp chili flakes (I used Aleppo pepper), 1/2 tsp oregano, and 1/2 tsp paprika. Mix well.

4. Turn the pan to low heat, add in 2 tablespoons of butter with 1 tbsp dijon mustard and mix until butter melts (be patient, it’s worth it!). Continuously and gently stir.

5. Add in 2 more tablespoons butter and melt, and another 2 more tablespoons of butter after that and melt on low heat. Continuously stir.

6. Add in 1/3 cup of super finely chopped parsley, the zest and juice of 1 lemon, and stir. Give it a taste, and adjust as needed.

7. Plate up the shrimp, top it with however much or little of the sauce as you’d like, and top with fresh parsley.

You can have the shrimp as is, with rice, quinoa, or if you’re lowcarb, my lowcarb Kaizen rice! It is just as good on its own, and can be used as a filling for quesedillas, burritos, or whatever way you like your shrimp.

ENJOY!

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I have a feeling this roasted Mediterranean cauliflower is going to make you fall in love with caulifower. It is SO easy, super delicious, and the sauce and toppings just take it to the top!

It’s the perfect last minute holiday appetizer or side.

Here is how I made it:

1. Preheat oven to 450F and bring a medium pot of water to a boil.

2. Grab a raw cauliflower. Cut off the leaves, and cut the steam, but in a way that lets it stand still on its own. Once the medium pot of water is boiling, season it with a couple pinches salt and carefully drop in the cauliflower. Put the lid on, and let it boil for 7.5 minutes on low-medium heat.

3. Once the cauliflower is boiled, carefully bring it out of the water with tongs and set it over a kitchen towel to dry.

4. Transfer cauliflower to a plate. Drizzle with 1-2 tablespoons of olive or avocado oil. Season with a pinch or two of salt, then add 1/2 tbsp sweet paprika, 1/2 tbsp garlic powder, And 1/2 tsp cumin, making sure the cauliflower is fully covered. You can massage it into the cauliflower if you’d like, too.

5. Pop the cauliflower in the oven for 40-45minutes at 450F.

6. While the cauliflower is going, lets make the sauce. Grab a small food processor (or blender), and add 1 small shallot, 1/3 cup sundried tomatos (the ones jarred in olive oil), 1/3 cup adobo chipotle peppers, the juice of 2 lemons, 1 tbsp olive oil, 1/2 tbsp paprika, a couple pinches salt, fresh cracked pepper, and 1/2 cup water. Blend/process really well, till liquidy. Taste and adjust as you’d like.

7. Remove cauliflower from the oven, add it to the plate, then top it up. I poured the sauce on top, added about 1/4 cup of roughly chopped pistachios, 1 tsp of Aleppo pepper, some fresh tarragon (or any herb), and some generous amount of fresh lemon zest.

8. Plate it up as an appetizer, a side, or if you’re feeling it, devour it up!

ENJOY!

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If you’ve loved my previous chuck roast recipes, this one is even easier and more delicious. It takes just 10 minutes to prep and it cooks low and slow in the oven all in one pot. Its a perfect meal prep recipe and easy protein for so many meals. I use this for multiple recipes like these tacos, stuffed peppers, and soups. 

Here is how to make it:

1.Preheat oven to 325F.

2.Add 3lbs chuck roast to an oven safe dish (with a lid, or you can cover it with foil). Add 1 thinly sliced yellow onion at the base with 4-5 minced garlic cloves.

3.Season both sides of beef with 3-4 generous pinches salt, pepper, 1 packet of taco seasoning. Rub well on all sides.

4.Pour in 17oz beef broth and add 2 chipotle adobo peppers (from the can).

5.Cover, then place in the oven at 325 F for 4hrs. If your chuck is more than 3lbs, aim for about an hour per pound + 1 hour. So if its 2 lbs go for 3 hrs, etc.

6.After 4hrs, remove from the oven, shred using two forks, mix well with the drippings, then put back in the oven at 400F for 30-40 mins. Mix again when you remove from the oven and use it as your protein for whatever dish you want.

I served these inside lowcarb tortillas with mashed guac, fresh chopped cilantro, cheese, and hot sauce.

ENJOY!

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You won’t believe this healthy dessert is high-protein, low-carb, and completely flourless! 🍫

Here is how I made it:

Ingredients:

* 2 servings blended cottage cheese (about half a 16oz tub)

* 2 eggs

* 3-4 tbsp powdered monkfruit (or sweetener of choice)

* 2.5 tbsp cacao powder (use 3 tbsp for a richer taste)

* Splash of vanilla extract

* Optional:a sprinkle of chocolate chips

* Optional: Powdered Peanut butter for the frosting

Directions:

1️⃣ Blend 8oz cottage cheese in a small food processor until smooth and transfer to an oven-safe dish.


2️⃣ Crack in 2 eggs and mix until combined.


3️⃣ Add cacao powder (adjust for desired darkness). I like 3 tbsp, but you do you.


4️⃣ Stir in 3-4 tbsp powdered monkfruit or preferred sweetener.


5️⃣ Add a splash of vanilla extract & mix thoroughly.


6️⃣ Sprinkle chocolate chips on top, if desired, and add 1 to 2 tsp peanut butter inside. To make this lower calorie, skip the pb here and just top it with the lower calorie pb frosting below. Shake it so it somewhat submerges into the cake.


7️⃣ Pop it into the oven and bake at 350°F for 30-35 minutes.


8️⃣ Remove, let cool for 2 minutes, then enjoy!

To make this lower calorie and 250 calories a serving, skip adding the peanut butter inside. Just top it with a lower calorie peanut butter frosting mix 1 tbsp powdered peanut butter with 1-2 tbsp water and 1 tsp powdered monkfruit. I promise, its just as good!

ENJOY

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This is a super easy bake you can make that packs 42g protein a serving. The best part? You can use frozen veggies and precooked chicken, and even combine everything in one dish to keep it as simple as possible! Feel free to adjust however way you wish, and even add rice, quinoa, or pasta to the mix. You can also use my low carb pasta or rice for a boost of protein too. Your call!

Here’s how to make it:

1. Preheat oven to 400F.

2. Heat a large, oven-safe skillet over medium heat. Add the oil. When it glistens, add the chopped onion and broccoli. Cover and cook, stirring occasionally, for 3-4 minutes to let the veggies soften. If the veggies appear too dry, add a splash of water or chicken broth.

3. Stir in the chopped spinach, salt, pepper, chili powder, and pre-cooked chicken.

4. Transfer chicken and veggie mixture to a casserole dish.

5. In a bowl, whisk together the Greek yogurt and enchilada sauce, then pour over casserole dish. Top with cheese blend.

6. Transfer to the oven and heat for 10–15 minutes or until the cheese is melted.

7. Let it rest for 5 minutes, then top with cilantro, avocado, and jalapeno.

ENJOY!!

I’ve lost over 100lbs by eating healthier versions of my favorite foods with more protein, fewer carbs, and better ingredients. If you struggle with keeping full throughout the day, or you just want simple meal prep ideas, try this power bowl. I made it with shrimp, but you can easily use chicken or salmon or any kind of protein you like! To keep this high protein, I used my high protein lowcarb rice (20g protein a serving!) but you can use rice, quinoa, or any base you prefer.

Here is how I made it:

1.Start with 1lb wild peeled deveined shrimp. Drizzle 1 tbsp oil, season with salt, pepper, then add 1 tbsp paprika, 1 tbsp garlic powder, and 1 tbsp Chile lime seasoning. Mix well.

2.Bring a pan on medium heat, add 1 tsp oil, then cook the shrimp for about 60-90 secs on the first side, flip and cook for another 60 secs on the second side. Dont overcook shrimp as it becomes rubbery.

3.To make the sauce, grab a small bowl and add 1 tbsp of canned red curry paste (i used Maesri brand), 2 tablespoons mayo, a pinch of salt, and the juice of 2 limes. You can adjust any of these ratio depending on what you like. I typically add a touch of water to make the sauce last longer and a little lighter, but up to you.

4.Next, prep your veggies! I used some fun ettuce, Persian cucumber, red onion, & avocado, but again, use whatever you like and get those veggies in!

5.Lastly, get your base ready. I boiled a bag of lowcarb rice (just 6 net carbs and 20g protein a serving) in salted water for 6 mins, strained, & added to a serving bowl.

6.To the rice, add 4-6 oz cooked shrimp, a handful of lettuce, about 1/2 Persian cucumber diced, a few red onion slices, 1/3 to 1/2 sliced avocado, then top with as much sauce as you like, and sesame seeds.

ENJOY!

I’ve lost over 100lbs by eating healthier versions of my favorite foods with more protein, fewer carbs, and better ingredients. If you love chicken tenders or snack wraps, let me tell you, these are SO good. I topped them with the  chicken sauce (my favorite sauce made with Avocado Oil and clean ingredients) and it is by far one of the BEST things Ive made.

Ingredients:

1 pound chicken tenders or cut of choice, cut into thin strips

1 cup low-carb breadcrumbs (or crushed pork rinds)

2 large eggs

1 tsps moked paprika

2 pinches of salt & black pepper

Chosen Foods Avocado oil spray

4 low-carb tortillas

1 cup shredded lettuce

1 medium tomato, diced

1/2 cup shredded cheese

 Chicken Sauce

Directions:

1.Preheat your air fryer to 400F

2. Set up a dredging station: In a bowl, whisk the eggs to create an egg wash. In another bowl, combine the low-carb breadcrumbs with smoked paprika, two generous pinches of salt, and black pepper.

3. Dip each chicken tender into the egg wash, allowing any excess to drip off, then coat it with the seasoned breadcrumbs.

4. Place the breaded chicken tenders in a single layer in the air fryer basket. Spray them lightly with avocado oil to ensure a crispy finish. Air-fry for 8-10 minutes, flipping halfway through, until golden brown and cooked through (internal temperature should reach 165F.

5. Assemble the wraps by adding a layer of shredded lettuce, diced tomato, and shredded cheese on each low-carb tortilla. Place a few air-fried chicken tenders on top of the fillings. Drizzle Chosen Foods Chicken Sauce on top.

6. Fold or roll up the tortilla into a wrap and serve.

If you make it, be sure to let me know.

ENJOY!

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4 Servings: 420 calories, 49g protein, and 15 net carbs a serving.

This is an easy weeknight or meal prep meal that tastes amazing! I used  high protein lowcarb rice here, but you can use regular rice, quinoa, brown rice, or your favorite rice alternative.

Feel free to add more veggies as you wish.

Ingredients:

-3 bell peppers, diced

-1 lb ground beef

-1 8oz bag Kaizen lowcarb rice or any rice alternative, or 2 cups cooked regular rice

-1 small onion, finely diced

-3 garlic cloves, minced

-1 can tomato sauce (15oz)

-1 tbsp oregano

-1 tbsp smoked paprika

-1 tbsp garlic powder

-1/2 tsp cayenne pepper

-Salt and pepper, to taste

-1 cup shredded cheese (cheddar, mozzarella, or a mix)

Directions:

1. Preheat oven to 375°F.

2. In a skillet, brown the ground beef over medium heat with diced onion and garlic.

3. Add the spices, salt, pepper, and the tomato sauce.

4. Add your diced bell peppers, mix well, and cook for about 2-3 minutes.

5. Add your uncooked Kaizen rice (or rice alternative) and simmer for 3 mins. If using regular cooked rice, move forward to next step.

6. Top with 1/2 cup shredded cheese, and pop into the oven for 15-20 mins.

7. Let rest for 5 minutes before serving. Optional: garnish with parsley and yogurt or sour cream.

ENJOY!!


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Have you tried any of my loaf pan chicken recipes yet? These are such an easy way to prep flavorful, juicy protein to use all week for different meals.

All it takes is just 10 minutes of prep, and its SO good.

Here is how to make it:

1.Add 2.5 lbs boneless chicken thighs to a large bowl. You may trim off the excess fat if you prefer.

2.Process 1 medium yellow onion in a food processor. Add it to the chicken. This is going to add a ton of flavor and tenderize the chicken.

3.Add the juice of 1 large lemon, 3 tbsp tomato paste, & 2 tbsp plain or greek yogurt.

4.Now, a few easy spices: add 3-4 pinches salt, fresh cracked pepper, 1.5 tbsp thyme, 1.5 tbsp garlic powder, 1 tbsp urfa pepper (or Aleppo pepper or any other chili flakes).

5. Mix really well, and ideally let this marinate for 2-6 hrs, but even better overnight. You can also make it right away if you like.

6.When you’re ready to eat, preheat your oven to 425F. Remove chicken from the fridge and let it come up to room temp (about 30 mins) before placing in the oven. Pack the marinated chicken tightly into a loaf pan (my measurements were 8.5x4.5x2.5). Place in the oven for 50 mins.

7.Remove the chicken from the oven, gently tilt the pan into a glass jar to remove the excess juices. Pour the juices over the chicken, then repeat. Set juices aside and use for soups.

8.Flip loaf pan onto a cutting board and cut chicken thin slices or strips.

9.Serve however way you want - I made a delicious lowcarb high protein chicken bowl with lowcarb rice fora other 20g protein and it was SO Good.

ENJOY!

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If you love Mediterranean flavors and a refreshing, ridiculously good salad, you’ve got to try this combo. There is a little bit of everything in each bite and its so good.

Here is how I made it:

1.Thinly slice or dice 4-5 Persian cucumbers. Add them to a mason jar or salad bowl.

2.Add 1.5 cups of raw cauliflower florets to a food process. Pulse a few times to make them into fine riced cauliflower, or what I like to call “cauliflower snowlakes”- the texture is perfect, trust me.

3.Finely dice a shallot or a small red onion, and add it to the cauliflower and cucumber.

4.Finely chop a handful fresh parsley & fresh mint and add to your goods.

5.Add the zest and juice of a lemon, 1 tablespoon of a GOOD olive oil, a pinch of salt and pepper, and 1/2 tbsp of Aleppo pepper or red chili flakes.

6.Dress it up with 1-2 tablespoons of hummus and feel free to top with chicken, shrimp, or chickpeas.

Put the lid on and give it a shakey shake (or toss if in a bow!) and enjoy.

ENJOY. 

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