Category Archives: Keto

Slow Roasted Green Beans

Dating back to 2006 O, The Oprah Magazine this dish is so easy and always good. I like to toss with crumbled goat cheese and some slivered almonds.
Servings: Serves 8–10
  • 3 pounds green beans , ends trimmed
  • 3 tablespoons extra-virgin olive oil
  • 1 1/2 teaspoons sea salt
  • 1/2 teaspoon cracked black pepper
Preheat oven to 300°. Place beans in one layer on a large baking sheet with a rim. Drizzle with olive oil, salt and pepper and toss with hands. Place in oven and roast 20 to 25 minutes, until tender and slightly golden in spots. Remove and serve warm or at room temperature.




KETO DELIVERED graciously asked me if I would be interested in taking a look at their product. I have been checking out their Insta @KetoDelivered for some time so I was all in! I have to say I am super impressed.

The packaging is awesome! Simple, but engaging.

Right away you see a recipe card. This one is for Garlic and Pepper Salmon which I will be making ASAP. Any recipe that is easy, quick and chalked full of flavor gets my attention. It also gave me a place to try the one product that gave me pause. More on that in a bit.

Next the contents.

Ok you just took a pause too? I know you did! Pork Lard. Wow, ok. Let me process. So eating Keto is all about embracing fat. I say it all the time, but let me say it one more time because I know so many people still do not believe it, “Fat does not make you fat.” Actually fat burns fat off at a rapid rate. I switch up how I eat, otherwise I would die of boredom, but eating a Keto diet is a big part of my life.

So once I moved passed the word “Lard” and read on, it made perfect sense. Most fats you cook with (coconut oil, ghee, grass-fed butter, MCT Oil, Avocado Oil, EVOO) have the same grams of fat, 14g, per Tablespoon and around 100 to 150 calories. Pork Lard is no different, 14g’s and 130 calories per serving. This is clean eating my friends. Two ingredients, Organic Pork Fat and Organic Rosemary Extract, no artificial colors, sweeteners or chemicals, and no preservatives. So if fat doesn’t make me fat, eating lard shouldn’t add to…well you feel me.

Fatworks Foods has some cool looking products, great recipes, and a good explanation of being “Defenders of Fat” on their website.

Next up were these Miracle Noodles which I was really excited to see were not made of soy. If you follow my Instagram @HappyBodyFood you have seen me make these (soy version). Sometimes a girl just wants noodles in a yummy sauce, without having to eat simple carbs. But most of the versions I have found are soy, not my favorite. These are three ingredients, purified water, Konjac Flour and Calcium Hydroxide. A few years ago when I was trying to figure out what Miracle Noodles were I read this great article from Wellness Mama. I love them and am excited to have the original noodle in my hot little hand!

What can I say, Nut Sack won us over! Read the label. When you have a 12 year old boy, and a husband, and houseguests, well this was a winner! And the nuts (sorry but I have to) tasted great! I love it when real food, flavor and humor all intersect. Life is so serious, this is a great way to bring in some smiles! If you want to win “Snack Mom of the year” with the pre-teen, or teen boys, or just bring some humor to the water cooler at work, this is the way to go! Let me add Brazil Nuts are the powerhouse in the world of nuts and who ever buys Brazil Nuts? So another win. Nice job Nut Sack, we like your nuts!

I’m currently off the sauce so I can’t even try this to report back, but Mr. Happy Body Food dove right in and loved Xanadu Coffee Company! I like that it supports a small batch coffee roaster in downtown Phoenix that specializes in micro-lots, direct trade coffee and hand roasting. I can’t even write anymore about it because all this coffee talk has me missing my morning Joe. Too bad I don’t do moderation better.

My girlfriend Kimberly and I broke right into these and just kept eating! YUMMY! A lot of times living foods taste, well, like the grass on the labels. I still eat them, but it is hard to pass them off on friends and family. The flavor of these was unreal! Super flavorful with a little kick (cumin & chili powder). Not one mystery ingredient. We ate them as is right out of the bag but while we were inhaling them we talked about how good they would be with a little cheese, or a dip, or fresh avocado. Mexican Harvest Flax Crackers were all cracker and no flax, and as much as I love flax, when it comes to a good cracker I really don’t want to be tasting it. These go on the grocery list!

Machaca Shredded Beef Jerky is the most intriguing of the items. I will keep you posted. The suggestion is to add to Huevos! I think the possibilities are endless! My husband is a beef jerky connoisseur so he has been trying to steal the bag, stay-tuned, I will keep you posted!

The back of the Keto Delivered recipe card has discounted offer codes for each product, as well as more information on each company. All in all I think Keto Delivered is a great investment. People who eat a certain style (Paleo, Keto, Vegetarian, Vegan, Whole 30) tend to get into their routines. Trust me, I know. You have a repertoire that works so you don’t venture too far. I really loved this Keto box because it was full of things that meet the Keto way of eating, but are all products I had never tried, and probably would not have tried. Change is good, and new things make staying healthy fun!

Check out their website, Keto Delivered and program! I’m a fan!

good food. good life.



Salsa Chicken

I know for some people “eating clean” can feel overwhelming, but I promise you that it is actually so much easier than the traditional way most of us were taught to cook. When you work with whole foods you are using fewer ingredients and that makes it simple! Like anything, it just takes practice and once you build in some “go to” meals the rest falls into place.

My Son calls this “Salsa Chicken” (I called it Fiesta Chicken) but he is exactly right…it is two ingredients, salsa and chicken. It is his favorite meal and we eat this once a week.


Organic chicken can cost more, it should cost more, it has been treated and cared for in a healthier way. I buy it when I see it on sale, or at Costco, then freeze it.

Salsa Chicken

Place a package of frozen chicken breasts into a slow cooker.


Pour a jar of your favorite salsa over the chicken. Fill the empty salsa bottle with 1/2 to 1 C of water, shaking it up to get the rest of the salsa mixed in, and then dump that over the chicken as well.


Cook on high for 3 1/2 hours.


It can stay on warm for as long as you need. I usually take the chicken out about 30 minutes before we eat. Removing it from the liquid, place on a cutting board, or in a bowl, and use two forks to shred the chicken.


Add some cilantro or green onion to the top for garnish.

Now you have a healthy, flavorful, lean protein having done virtually no work! How you use it is up to you! Put out some fixings for taco night, or add to a big salad! Serve as is with some rice & beans, or a side of vegetables! My favorite is to just eat it in a bowl with a little sour cream (my vice) on top!


good food. good life.


Easy, Healthy & Quick

This is how I eat 99% of my meals. I open the fridge, find what needs to be eaten…if nothing is nearing the end I just pick what sounds good. Today I had 1/2 a bag of shredded Brussels Sprouts from Trader Joes (a staple in our home), 3 little zucchini, and some pancetta.


I always have squeeze tubes of garlic & ginger for added flavor, and a healthy fat to cook in. I like Avocado Oil and MCT Oil, but coconut oil, ghee, and grass-fed butter all work!

The zucchini need to be diced, or chopped. I really dislike chopping/dicing/prepping veggies so I live and die by my food chopper In seconds my veggies are chopped!


Put your cooking oil/butter in the pan, hit the heat and start dumping everything in.


Cook for 5 to 8 minutes (I like mine on the crispier side), and thats it!


Now you can add a sauce or condiment if you want added flavor, just watch for sugar (think mustard, hot sauce, blue cheese). Eating clean is THIS simple. Don’t over-think it! If you eat dairy add some cheese, if you don’t eat meat skip the pancetta and add some slivered almonds or cashews.

The key is mostly veggies, then some protein & healthy fats!

good food. good life.

Warmed Zucchini

This is a common snack, mini-meal for me. I drop the zucchini into a hot pan with just salt & pepper. Cook for about two minutes. The key to this being a filling choice is the addition of fat! You have some options:

-cook the veggie in butter, ghee, coconut or MCT oil

-cook w/o oils/fats and then add 1 Tbl or less or mayo (or  vegan mayo like I did), or a oil & vinegar or blue cheese dressing that has NO sugar!!! Fat & sugar do not mix!

-you can also add feta, goat cheese, or regular cheese

-you could add some nuts, slivered almonds, pine-nuts, macadamia-while cooking or after

-you can add leftover ground beef or ground lamb

This takes less than 10 minutes! This is an example of a mini-meal you can easily make vegan, vegetarian, keto, paleo or caveman…however your body is feeling like eating when you go to cook!