Paleo Blueberry Muffins

Blueberry Muffins

Recipe by: The Adrenal Fatigue Solution

Blueberry Coconut Flour Muffins

  • 3 large eggs
  • 3 Tbsp. coconut oil (melted)
  • 3 Tbsp. honey
  • 1 tsp. vanilla extract
  •  cup coconut flour
  • ½ tsp. baking powder
  • ½ cup blueberries
  1. Pre heat the oven to 350F.
  2. Grease a 6 hole muffin tin with a little coconut oil.
  3. Place all of the ingredients (apart from the blueberries) into a blender and blend until smooth.
  4. Fold in the blueberries and divide the batter between the 6 muffin holes.
  5. Bake for 14-16 minutes until slightly golden and firm to the touch.



I doubled the recipe because I made these once before and they were so delicious that they didn’t last long in our house, also I didn’t want to make my blender dirty so this time I just whisked them before adding the blueberries, it took a little more time but I think they still turned out fine. Also, I want to try chocolate chips instead of blueberries next time, yum!




Almond Flour Pancakes

I’ve always loved pancakes and low carb pancakes are just not as good as “real” pancakes.  I have a coconut flour version that I make and they are pretty good and just recently made an almond flour version. It was soooo good! The outsides got nice and crispy which reminded me of how my Grammy used to make them. I followed Low Carb Yum’s recipe and left out the stevia and halved everything. They came out delicious!

Almond Pancakes


Go to her site and try these! So yummy!

Cheesy Cauliflower Rice

Before I started eating low-carb, I used to buy a 4 cheese boxed rice mix and my family loved it! Obviously rice on low-carb is a no no. I was craving that rice last night and came up with this substitute, it’s not the same but it satisfied that craving for me and it was really easy to make!

Chessy Cauliflower Rice


1 small head cauliflower, riced

2 T butter

Salt to taste, about 1/2 teaspoon

2 oz cream cheese, softened

1/8 cup half and half or heavy whipping cream

1 cup shredded cheddar cheese

2 T bacon bits, optional

I began by melting the butter in a frying pan and adding the riced cauliflower and salt and cooking until “al dente” and slightly translucent. I don’t like mine to be mushy.

Once that’s done, add the softened cream cheese and half and half/heavy whipping cream and stir until cream cheese is melted and everything is combined. Add in the shredded cheddar cheese and stir, stir, stir so it doesn’t clump up or stick to the bottom. Keep stirring until the cheese is no longer “stringy” and the mixture looks creamy.

Top with bacon bits (if using) and serve! This would be really yummy with some chopped green onions on top.

Low Carb Chicken Enchilada Casserole

I was craving chicken enchiladas the other day and threw together this low carb chicken enchilada casserole. It was SO good and definitely hit the spot!


Here’s how I made it:

2 very large chicken breasts (about 1-1.5 lbs)

1 10oz can green enchilada sauce

1 small can diced green chilies

1/4 cup sour cream

1/2 cup shredded cheese (I used colby jack)

1/2 onion, chopped

2 garlic cloves, minced

1/4 cup cilantro, chopped – reserve some for a garnish

1/2 cup shredded cheese for the topping

S&P to taste

I began by poaching the chicken breasts and once they were done I shredded them and added them to a sauce pan.

Add the rest of ingredients (except cilantro garnish and cheese for topping) to the chicken and stir to combine.

I let mine simmer for about 30-45 mins for the flavors to combine but it’s not necessary.

Add everything to a baking dish and top with remaining cheese, bake at 350 until bubbling and cheese is melted. Sprinkle with cilantro garnish and serve! We had ours with roasted broccoli. It was so yummy!



Mississippi Pot Roast

This is such a good recipe and so easy! It’s a crock pot recipe which I love. I use my crock pot at least twice a week, sometimes 3 or 4 times! I don’t have a lot of time for cooking super involved meals these days, so anything I can do to lessen my dinner prep/cook time is a life saver and ensures my family eats good.

Mississippi Pot Roast

This is a pretty popular world in the low carb/keto world and there are different variations out there. Here is the way I do it!

You will need:

3 lb Beef Roast

1 Stick of Butter (cut into slices)

1 Package of Au Jus Seasoning Mix

5-6 Pepperoncini Peppers plus the juice

Add the roast to the crock pot, place butter on top, sprinkle on the au jus seasoning, place the peppers around the roast and pour in some juice – about 1/8th of a cup. It won’t make the roast spicy so add more if you like! You can always add more at the end if it needs it.

Cook on low for 8 hrs, I shred it at the end and mix into the juices and then serve over mashed cauliflower. For that, I steamed a whole head of cauliflower and added it to my blender with cream cheese, half and half, sour cream, butter and salt and blended it up!

So yummy!

My All-Natural Birth Story


August 26, 2017 began like any other Saturday – I was 40wks 3 days pregnant. I woke up around 7:30am with my toddler, Layna, we made breakfast and watched some kid shows on TV. I got the clothes together to start the laundry. My mom texted me asking if she could take Layna for the day so I could rest. I said absolutely!

Around noon, I started having mild contractions, very random and inconsistent and I was able to still do my daily tasks through them. My mom came and picked up my daughter and I told her that I think baby might be coming that night but we’ll see. So I packed an overnight bag for my daughter just in case.

I finished up the laundry and tidied up around the house a bit and then went to run a few errands with my husband. The contractions were getting a bit more intense as the afternoon went on but were still not regular. When we got home I took a shower and a bath to see if that would do anything but things kept on going the same – getting more painful but still not regular. They ranged anywhere from 20 mins to 5 mins apart.

We ate dinner and the contractions started getting closer together really fast, about 3-4 minutes apart. We called my midwife around 7:20pm and she said she wanted to see them lasting about a minute long, they were only about 30-45 seconds. And I was still talking through them fine. We live about 5 minutes from the hospital so we were comfortable waiting a little bit longer.

I went to the bathroom and had a strong contraction, the strongest one I had that day so far and had a slight urge to push. I came out of the bathroom and told my husband we had to leave NOW. He began loading up the car and my contractions were becoming unbearable and the urge to push was intense, I was trying everything I could to NOT push. I got in the car while he was locking up the house and I texted him around 8:10pm to please hurry! I knew I couldn’t wait much longer. He texted the midwife that we were on our way to the hospital.

We arrived at the hospital and I could barely walk inside, I literally felt like baby boy was going to fall out of me. We got inside and attempted to check in to be admitted to triage, it was 8:30pm. I had another contraction and the urge to push which I couldn’t resist anymore and yelled I need to push!! Nurses went running, got a wheelchair and took me to a room. I undressed and got on the bed, they checked me and I was 9.5cm. The Dr came in and baby boy came out in 4 pushes – at 8:42pm! Hunter Cole was 8lbs 5 oz and 20.5 inches long. I was so relieved and happy at the outcome! Everything happened so fast that my midwife didn’t even make it on time, she arrived right after he was born. He was perfectly healthy with a full head of hair! I was wishing for a fast birth and I couldn’t be more pleased at the outcome!

After the birth, they brought the consent to treat forms for me to sign and we were laughing because we didn’t even have time to finish being admitted or sign the forms BEFORE everything happened. We made it just in time, baby was almost born in the car!

I think I’ll plan for a home birth next time!

Italian Style Beef Meatballs

I am due with baby #2 any day now and I wanted to make a big batch of meatballs for the freezer and for dinner. I can tell you that none of these made it to the freezer, they were just too good! This was really my first time making meatballs and I just winged it and actually measured the ingredients this time and they came out perfect!

Italian Style Meatballs

1.5 lbs 80/20 Ground Beef

1/2 Cup Italian Style Breadcrumbs (use coconut flour for even more low carb)

1/4 Cup Milk

1/4 Cup Shredded Mozzarella or Parmesan Cheese

1 egg

1 tsp salt

1 tsp garlic salt

Preheat oven to 400 degrees

Add all ingredients to a bowl and mix with hands until well combined. I measured out about 2 T of the mixture and rolled into a ball and placed on a foil lined baking sheet.

Bake until the bottoms are turning a golden brown and then turn them over. I can’t remember the total cooking time but I think it was around 20-25 mins!

Optional: When the meatballs are fully cooked, add a teaspoon of marinara sauce and a sprinkle of cheese to the tops and broil until cheese is melted. So yummy!


Low Carb Buffalo Chicken Dip – Only 4 Ingredients

This is probably my most favorite low carb thing to eat. PERIOD. It’s SO good and super addicting and so easy to make!


Mine is served with crackers here, substitute with low carb crackers, pork rinds or celery. Or just eat it with a fork! 

My recipe makes 2 servings. Here’s what you need:

Preheat oven to 350 degrees F.

6 chicken tenderloins, cooked and shredded

3oz cream cheese, softened

1/4 cup buffalo/wing sauce ( I use Frank’s) – adjust to your liking, depending on how spicy or not spicy you like it. You can start with less, then just taste and add more if necessary.

1/2 cup shredded sharp cheddar cheese

Salt and  Pepper to taste, sometimes I use garlic salt

Combine all ingredients except the cheddar cheese and put into an oven safe dish, top with the shredded cheddar and cook in the oven until bubbly and cheese is melted. This doesn’t usually take long for me, maybe 5-10 mins because I use the chicken while it’s still hot. If your chicken has cooled or is cold, this will take longer and you may need to cover with foil so the cheese doesn’t burn.

So creamy and just a little spicy, definitely counts as low carb comfort food! Yum!



Lasagna (Definitely NOT Low-Carb…)

Long time, no blog! Life has been crazy and I haven’t cooked anything interesting in awhile. Maybe not many of you know but I’m currently 24 weeks pregnant and while I totally had the intention of staying low-carb throughout this pregnancy, the lack of carbs was making me so sick everyday. I still keep 1-2 meals and snacks low-carb, usually dinner is high-carb and it just seems to be working for me right now.

Once baby boy is born, I will definitely be back to low-carb to try and get rid of that baby weight! Thankfully, I’ve only gained about 10lbs so far!

I didn’t follow a recipe for this and as usual, my amounts here are just guesses but should be pretty close.

Here is what I used:

1lb ground Italian sausage, crumbled and browned

1 medium red onion

3 garlic cloves

20 fresh basil leaves, finely chopped


1 small pack of sliced mushrooms (optional)

A handful of cherry tomatoes, halved (optional)

1 jar marinara sauce

1 small can tomato paste

1 small can tomato sauce

3 cups shredded mozzarella

1 package oven ready lasagna sheets

Preheat oven to 350 degrees.

First I began by browning the mushrooms in a little bit of butter. When those were done, I removed them and browned the sausage with onion and garlic in the same pot.

Then I added in all the tomato products and stirred until just beginning to bubble, add in the mushrooms and fresh basil. Taste for seasoning.

Once seasoning (S&P) is adjusted to your liking, take a 9×13 glass pan and put about a cup of the sauce mixture in the pan and spread around. Then layer your pasta in (the box gives instructions on how to do the rest).

Basically it goes like this: sauce, pasta, sauce, cheese, pasta, sauce, cheese, pasta and end with sauce,  cheese and halved cherry tomatoes on the top. Don’t worry if you still have pasta sheets left at the end, I did! It all depends on how deep your pan is!

Cover with foil and bake for 30-40 minutes until the pasta sheets are tender, remove the foil and bake for an additional 10-15 minutes until cheese is browned and bubbly.

Easily make this low carb by using thinly sliced zucchini, it will be just as delicious! If I use zucchini, I don’t add the extra can of tomato sauce, it would be to watery.

Service with garlic bread or salad or both!




Low Carb Chicken Nuggets

Yum! These were delicious and I don’t even really like pork rinds. If I had not made these myself, I would never have guessed they are low carb. They are crispy, crunchy and super savory!


1.5 lb ground chicken

1 tsp seasoning salt

1 egg

Crushed pork rinds

Combine chicken, seasoning salt and egg. Scoop up a little of the mixture, about 1 T and form into a chicken nugget shape and press both sides into crushed pork rinds. Shallow fry both sides in oil until cooked through and crispy. Cool on paper towels. Use dipping sauce of choice.

Next time I’m going to add some Parmesan cheese to the pork rinds and maybe some herbs like Italian seasoning, sounds yummy!