Protein Oatmeal waffles

It has been a while since I have had the chance to sit down and post recipes.  Experimenting in the kitchen is one of my favorite things to do.  It takes my mind off of everything around me and its fun!

I know I’m not an expert when it comes to cooking in my tiny kitchen that is over flowing with appliances and ingredients.  Nor am I an expert in nutrition of fitness.  I’m just very passionate about sharing my personal experiences and the food I love.  It’s also a great feeling to know that I can motivate others through my random blogs and Instagram posts.

Enough ranting… Here’s another recipe.  Let me know what you think.

Carbs (good and bad ones) and I have a love/hate relationship. I am always trying to look for tasty replacements for wanting those bad carbs.  Here is one of many recipes I’ve had success with when it comes to healthier waffles.  It definitely satisfied my want for carbs.

This is just a draft but it was delicious! Photos to come!

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Cinnamon Swirl and Cacao Microwave Protein Mug Cake

I get bored with things very quickly and constantly need change and fun.  That’s just my life in general but it’s also about my protein.  Let’s face it… There are so many types of powdered and liquid proteins out there that taste like grass or crud.  I finally found one I like and totally overwhelmed myself.  Now I’m sick of it but don’t want the money and time I invested in finding it to go to waste.  I decided to be creative.  I also saw a photo of a deadly sweet brownie mug cake that gave me the idea.

Ingredients used in recipe.

Ingredients used in recipe.

Yes! That’s right! a personal mug cake made in under 1 minute that cuts out all the junk, contains over 31.1 grams of protein and is about 222 calories! Take that sweet tooth!!!

Enjoy the recipe and let me know what you think!!!


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~Nancy Rae

Green Mango Protein Smoothie

I have plenty of produce that needs to be eaten!  Why not make a smoothie out of it!

I NEVER buy junk food and always keep healthy snacks around.  That’s the best way to be consistent with our healthy lifestyle.  If I feel like having a cheat meal or snack then I have to cough up more $$ and go out to buy it.  That’s also a great way to resist the temptation of eating junk.

I always keep milled flaxseed in the pantry along with my protein.  It’s a great organic form of fiber.  Premium Gold Flaxseed is the only brand I purchase.  It is sold in bulk at Costco.


Most of my produce withe comes from local farmers markets or Sprouts Farmers Market.  The best quality produce we have found is at Sprouts.  Other local grocery stores carry produce that is either too ripe or not ripe enough. Costco has some great frozen organic fruits and veggie in bulk.  Costco carries Sunrise Growers organic fruits.  They also carry Cellucor products for at a bigger discount than any other store.

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Check out the smoothie recipe below.  Let me know what you think!


~Nancy Rae 🙂

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Twice Baked Stuffed Eggplant Boats

I was walking around Sprouts after a tough workout and my stomach was growling like crazy.  It is NEVER good to go to a grocery store on an empty stomach especially after working out.  I grabbed some eggplant, veggies, pasta sauce and headed out before buying the entire store.  One thing I did buy was nuts in the bulk section.  I was proud that I did not eat the whole bag in the car!

While drinking a protein shake I decided to experiment in the kitchen.  That experiment made a huge mess but was also a huge success! Below is the recipe for my Twice Baked Stuffed Eggplant Boats!  I am so excited to share this with you!

One of my favorite brands of pasta sauce that I used in the recipe is Muir Glen.  Luckily, the sauces were on sale for &1.99 at Sprouts so bought three jars!!!

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The stuffing for the boats.

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Stuffing the boats very high!

Here is the recipe! Enjoy!


~Nancy Rae

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Paleo Almond Flour Biscuits

Anyone that is very close to me knows that I am a huge sucker for biscuits! When it comes to weekend brunch, biscuits is all I want to eat!  My stomach is not in agreement with me so I have to limit myself and come up with alternatives.  The recipe below is one that I have experimented with for a bit.  I have a few others but those need some fixing…

In the recipe I used Carrington Farms coconut oil and Honeyville blanched almond flour.  Both were purchased at Costco.

These guilt free biscuits are delicious! They do not rise as much as regular flour biscuits, are not as flaky and are a bit dense.  One is a perfect serving for someone like me!

Try the recipe and let me know what you think! Please share, comment and follow my blog.


~Nancy Rae

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Sour cucumber snack

One of my favorite snacks is this sour cucumber bowl!!


It’s a super cheap, easy and quick snack.

All you need is peeled and sliced cucumber, fresh lemon juice, a bit if sea salt and some cayenne pepper for a kick!  It’s also a great way to clean your palate. 

Put everything in a bowl and enjoy!

Let me know what you think!


~Nancy Rae

Spicy Chicken Tortilla Soup

Spicy Chicken Tortilla Soup


It’s that time of year! The fall season is coming to an end and it is finally cooling down here in Austin, Texas. I love the cool weather as long as it doesn’t ice or snow. (Typical Texan!) I decided to cook up some soup to go along with the amazing weather we have had recently.   Plus, we need to get back to our regular eating habits. I have not been very good at my healthy lifestyle with such a busy schedule the past two weeks. Time to get back to it! No excuses!!

This recipe is very big because everything is big in Texas! It is perfect for a large family or a very hungry husband like mine. The recipe calls for a rotisserie chicken. The easiest, cheapest and less time-consuming option is to buy a cooked rotisserie chicken at your local grocery store. The best, biggest and cheapest we have found is at Costco. Sprouts Farmers Market has some good options as well. Our other grocery store is HEB. Theirs are quite good but are more expensive than the rotisserie chicken at Costco.

Here is the recipe! Give it a try and let me know what you think!

You can cook the soup in a crock-pot for 2 hours or just cook on the stove on high heat in a large pot. You can limit the Serrano peppers and use half the chipotle peppers if you don’t like as much spice in your life. We all need some spice in our lives!



1 whole rotisserie chicken shredded

2 cartons or 8 cups of chicken stock (I use Kirkland Organic Chicken Stock)

2 cups of chopped cilantro

1 can of chipotle peppers (3.5 oz)

1 can diced green chilies (4 oz)

1 can black beans

1 chopped large tomato or 1 can of diced tomatoes

¼ c chopped white onion

2 finely chopped medium-sized Serrano peppers

1 tsp. ground cumin

1 tsp. ground pepper

2 tbsp. fresh lime juice

2 finely chopped garlic cloves

½ tsp. chili powder

1 tbsp. olive oil



Mexican blend cheese

crushed Tortilla chips (if that is all you have lying around at home) or tortilla strips


Lime juice


  • Blend or chop the chipotle peppers if they are not diced. I used a bullet blender.
  • Heat a small skillet on medium heat. Add olive oil, onion, Serrano peppers, garlic, green chilies, and chipotle peppers. Sauté until onion and peppers brown.
  • In the large pot over the stove (or the crock-pot) add the chicken stock, shredded chicken, sautéed onion and pepper mix, tomatoes, lime juice, cilantro, cumin, ground pepper and black beans. Heat on medium-high until the soup begins to boil. Set the temp to low-medium and place a lid on the pot.  Allow the soup to soak in all the flavors for about 10-15 minutes.  If you use a crock-pot, it should be set on high for about 2 hours.
  • Serve in a bowl and top with avocado, Mexican blend cheese, tortilla strips (or crushed tortilla chips), cilantro and a squeeze of fresh lime juice.


~Nancy Rae 🙂

Super Easy Paleo Pancakes!


1 cup milk (I use almond but you can use any paleo milk.)

5 eggs

2 tablespoons coconut oil (I buy mine in bulk at Costco.)

2 tablespoons honey

½ teaspoon of vanilla extract

1/4 cup almond flour (I buy mine in bulk at Costco.)

1/2 cup coconut flour (I use a very affordable one from Trader Joe’s.)

1/2 cup tapioca flour or arrowroot (I use Bob’s Red Mill.)

3/4 teaspoon baking soda

1 tablespoon flaxseed

  • Quickly put all ingredients in a blender on high until creamy. Do not let the ingredients sit too long or else it will cake up.
  • Use coconut oil or coconut spray on a pan. Pour the batter on a pan and cook evenly on both sides.

Feel free to add nuts or your favorite fruit.

You can make the whole batch and freeze the rest separating the pancakes with parchment paper.



~Nancy Rae

Chocolate, Peanut Butter, chia, and Strawberry Protein Smoothie!


Mix all ingredients together into a Vitamix or blender for 2 minutes. Enjoy the deliciousness!

1tbsp JustGreatStuff peanut butter (or any other powdered peanut butter)
1/2 tbsp Chia seeds
1 scoop Warrior Blend Protein ( or any other chocolate protein)
1 1/2c milk or water (I use lactose free milk)
4 frozen strawberries (I used fresh strawberries that I froze for smoothies)


~Nancy Rae

Low-Carb Alfredo “Pasta” and our healthier food journey

I LOVE carbs and pasta! Well, I used to…  I literally cooked pasta about 4 times a week, but that was back in college when I was not as health conscious.  These past three years have been very adventurous for my fiancé and I.  One of the changes we made was trying to eat as healthy as possible without driving our taste buds crazy.  We removed a ton of processed foods, started cooking more at home (well I am the cook) and we only eat at local restaurants with healthy choices.  Our cheat days also turned into a cheat meal and a cheat snack.

We were already pretty healthy but our digestive systems have been changing the older we got and the more fit we became.  We have become sensitive to lactose, wheat and artificial sweeteners.  I became bloated 24/7 and was having trouble digesting food even those gluten-free products.  I also got bored with my normal workout routine and started subscribing to online videos from Barre3 and signed up with a personal trainer (who is also a friend) at X-Train in Austin, TX.  I also track most of my food intake on My Fitness Pal.  One of the most important changes we made was looking at nutrition information and ingredient labels in detail.  Most people don’t pay attention to that and assume “low-fat” and “low-carb” labels are enough… My health has drastically changed since I am paying closer attention to my diet.  I lost some pesky pounds that took me about 4 years to get rid of no matter what I did.  My clothing fits better and I even went down a size or two!  This is a big deal for someone who is 4ft 10in!!  My body is changing and I can see muscles I never knew I had.

We now get discussed by things we used to eat as our cheat meals like pizza, burgers, and some of our favorite brunch meals.  90% of our meals are now made at home and I food prep 1-2 times a week.  My fiancé does not really cook unless it’s eggs or oatmeal so he will eat whatever I make.  In no way did I force anything on him.  He did it all by himself by noticing that he feels much better.  His digestive system has improved and he is more sensitive to artificial foods with additives and preservatives.  He has decreased his sugar intake and is now very serious when it comes to eating out.  I love it!!! He is my best friend and my support machine!  Without him, I would probably cave!  I make some pretty great food so it’s not like we eat like rabbits.  In fact, I can barely eat a salad I make.  I am SO picky about veggies and salad dressings.  Most veggies are disgusting to me if eaten raw.  Oh and I am a BIG fan of sauces, only if they are healthy of course.  If I can eat healthy while being picky, anyone can eat healthy and change their lifestyle.

I have some great suggestions for sauces and using alternatives to carbs.  One of my favorite kitchen toys is the GEFU Spirelli Spiral Cutter.  I discovered it thanks to Pinterest!  It was more expensive than I thought but it is amazing!  I have not purchased any type of pasta in months since we changed our diet so this was a great buy!

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Here is one of my first experiments with the spiral cutter…


This is my version of low-carb Alfredo pasta.  I used a zucchini and a yellow squash as the alternative for pasta.  You can also use peppers and other veggies that fit in the spiral cutter.
There are various ways to cook the spiral “pasta.”  I steamed mine in a pot.  You can also try boiling or baking the veggies.  I was afraid of the pasta becoming too mushy so steaming it was a better decision.  It came out great!  This also only took about 10 minutes to make!!


IMG_3678I found this very tasty Alfredo mix at Sprouts for under $2.  There are very few ingredients, it is gluten-free, low-carb and low-fat.  All you have to add is milk.  I would not suggest using soy milk, coconut milk or any flavored milk as you will change the texture and the taste.  Butter is an option but not one for me.


Apologies for the awful photo…

Not only was this delicious but my fiancé asked me to make some more!   This Alfredo Pasta is now on our “pasta” recipes list.

I hope I inspired at least one person out there to make some changes in their lifestyle.  Like my blog, my posts and send me a message.  I would love to hear from you! 🙂


~Nancy Rae