Cauliflower Casserole

Now I know what your thinking… This is not a very healthy dish and why would I be posting a dish like this on my health and fitness blog!? What am I thinking right?

Well I did have a reason for making this dinner today and I will explain why.

Nutrition is all about balance right? And with flexible dieting (see my blog on this) we aim to balance our carbohydrates, fats, and proteins, throughout the day. Today I had planned to have a day where I wasn’t going to eat the most healthy things just because we all need a day like this and it is around the holidays too right. But also… because it was Christmas baking day…

So why make this unhealthy dinner on a day I had planned to eat a bunch of sugar? Because the majority of Christmas baking is sugar. Sugar is a carbohydrate. In order to balance my carbohydrates with my fats for the day cue: my low carb cheesy cauliflower casserole.

It’s got a significantly higher fat intake with only 11g of carb from vegetables in it. So today I didn’t focus a whole lot on my micronutrients but instead I consciously chose to not overeat but to BALANCE my macros out as much as I could.

So on days you plan to eat all the Christmas treats try to stick to lower carb dishes like this to balance your carbs and fats and of course get your protein in too, always! Then tomorrow you can focus on filling up your nutrient tank.

Serves 4 

Cals per serving 319

Carbs 11g

Fat 23g

Protein 18g


4-5 strips bacon

1 onion diced

2 cloves garlic minced

1 head of cauliflower chopped

½ cup low sodium chicken broth

½ cup shredded parm

2 tbsp margarine (I use becel olive oil margarine)

½ cup cheddar cheese

2 scallions (green onions) chopped

In a large skillet pan cook bacon until slightly crisp (not totally). Remove from pan and drain grease but don’t wash pan. Throw onion and garlic onto greasy pan on high heat and stir for 2 minutes. Throw in chopped cauliflower and toss to coat. Pour chicken broth in and cover and simmer for 30 minutes. Cauliflower should be soft. Stir in parm and butter to combine. Pour all of this into baking dish, sprinkle with bacon, cheddar cheese, and scallions. Broil for 5 minutes.

Enjoy your day off!



Chicken Veggie Pilaf

If your looking for a nice healthy and hearty meal to keep your immune system effective, this meal is a great option. It has all my favourite veggies in it.

As a flexible dieter sometimes we tend to focus way to much on macro nutrients, hitting our protein goals and not going overboard on carbohydrates. We tend to forget the importance of micronutrients.

In order to ensure I’m getting enough vitamins and minerals I try to make at least one nice healthy meal per day with lot’s of vegetables. If you aim to get more vegetables in at least one other meal on top of that one and also include a piece of fruit in at least one of your meals or snacks, then you should be getting your fruit and veg servings for the day.

More is always better when it comes to vegetables but be careful with excessive fruit as fruit has a lot of sugar in it and excessive sugar can increase your risk for diabetes.

Make sure you are getting a wide variety of vegetables and fruits as well mix things up each week or every couple weeks. If you’re a very picky eater and only like certain veggies then getting those veggies in is more important than trying to force other veggies in and end up not eating any at all.

This recipes micronutrient count per serving includes 4g dietary fibre, 26% daily calcium intake, 10% daily iron intake, 728mg of potassium, 383% daily vitamin A intake and 64% daily vitamin C intake (per my fitness pal app).

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Serves 4

Cals per serving 283

Carbs 29g

Fat 4g

Protein 38g


16 ounces chicken breast

½ cup basmati rice

¾ cup chicken broth for rice

½ cup chicken broth for chicken

1 tbsp margarine

1 large zucchini diced small

2 large carrots diced small

2 stalks celery diced small

1 red pepper diced small

1 medium onion diced small

1 handful fresh parsley chopped

2 tsp seasoning salt

1 tsp paprika

Pepper to taste

Make your chicken either in slow cooker the morning of with chicken broth OR instant pot set at manual 20 with 10 minute pressure release. Cook your rice in chicken broth. Add margarine to big skillet pan and melt on high heat. Throw all diced veggies in season and sweat in the pan until soft and starting to char stirring often. Throw shredded chicken and rice in and stir to combine. Add fresh parsley at the end.

Now enjoy your winter season flu free!



Chia Seed Jam

Making things homemade may seem like a lot of work. But if you stick to the mentality that less is more you can make big portions of homemade things such as dressings, sauces, or jams in very little time that can be used multiple times.

Using less as more makes things a little more healthy when using whole natural flavourful ingredients. For example dressing a salad with a little olive oil and vinegar = delicious.

If you start reading labels at the store of what actually goes into a lot of these non perishable items, it’s a lot. This is for the fact too that these items have to have a certain shelf life so things are put in to preserve and bulk make these items.

So yes normal non perishable items made homemade aren’t going to last as long but they’re going to be healthier for you and really don’t take much time at all.

This jam recipe took me five minutes total to assemble and cook. It did have to sit and simmer but that’s the easy part! My homemade jam only lasts about a month in the fridge because there are no preservatives in it BUT the good news is it freezes well! So whatever you don’t think you will use in a month can go into the freezer. When your ready for more just let thaw and place in a jar it should be good for another month.

Because this jam is so dang delicious I doubt it’s going to last me long but it will take me no time at all to whip up another batch if needed.

For this jam you can use ANY frozen fruit therefore making it any flavour you like. Here I used strawberry! I use a little agave or honey plus some stevia as well for sweetness you can omit the agave and it would be totally fine for a little extra calorie cut. Chia seeds are used to thicken the jam and also provide some added fibre!

Because it’s close to Christmas time this jam would be a great filler for delicious jam jam cookies but must be kept in the refrigerator.

Approximate cals per tbsp:

20 cals, Carbs 4g, Fat 0.6g, Protein 0.7g


1 package of any frozen fruit

6 tbsp chia seeds

1 tbsp agave or honey

1 tbsp granulated stevia

On medium high heat in a pot place frozen fruit and continuously stir until fruit becomes mushy and melty. Once all thawed mash with masher. Stir in sweetener then stir in chia seeds. Turn heat to low and allow to simmer for 20 minutes. Stir then let jam sit and cool fully. Pour into a mason jar and keep in refrigerator. Freeze portion you may not use in the next month!

Enjoy yo jelly!!


The Best Stuffed Mushrooms

These warm and bubbly stuffed mushrooms are literally to die for. They are an easy crowd pleasing appie to make but only if you have access to an oven. They are best served hot right out of the oven. 

If you are hosting a Christmas party this year and looking for food ideas, look no more. This is a must have appetizer. It is a prep before hand dish so when it comes time to eat all you have to do is throw it in the oven for only 20 minutes of cook time. You can prep the filling anywhere from 1-2 days before hand depending on your organization versus “shit to do” list. 

If you really want to have a holly jolly frecklefit holiday party prepare a batch of my Sriracha meatballs as well for another app. Two low carb dishes that everyone will love. 

Makes 24-34 mushrooms

Cals per mushroom 34

Carbs 1.5g

Fat 2.5g

Protein 1.5g

2 small packs or one big pack of mushrooms 

1 tbsp EVOO

1 small onion chopped fine

4-5 cloves chopped garlic

4 oz cream cheese

1 egg

¼ cup whole wheat panko crumbs

¼ cup parm

¼ cup shredded cheddar cheese

Salt and pepper

Wipe mushrooms with paper towel (do not wash) De-stem mushrooms, set caps in a big bowl and toss with ½ tbsp olive oil. Chop up stems of mushrooms. Use other half of olive oil in a pan to cook onions and garlic until softened then add mushroom stems cooking down until all is carmalized and soft. Add salt and pepper and set aside to cool. Once cooled add cream cheese, egg, panko crumbs, and parm, stir well. Fill mushrooms caps with mixture and set on a lined pan. Sprinkle with cheddar and bake at 400 for 20 minutes. Serve while hot!


Turkey Hash

When I was a kid I fondly remember the nights or evenings that my mom had to work and left dad with the big task of cooking dinner. I fondly remember these nights because my dad always took great pride in the concoctions he came up with.

My dad grew up in a massive family of ten children. So he always remembered his mom making big pots of soups or stews with fresh veggies from the garden and whatever canned goods were in the cupboards. No recipes involved. 

Nine out of ten times he cooked for us some form of chilli which was always delicious (besides the time he cut up hot dogs and put them in there lmao). But he had another trick up his sleeve too. He called this concoction “who hash” as it was just after Christmas and we had been watching the grinch!

This dish is inspired by my dads who hash. It resembles just getting creative and throwing what you have in a big skillet or pot. It’s an easy and healthy recipe with chopped veggies (which could be straight from the garden). I use ground turkey here but you could very well use chopped leftover turkey from thanksgiving or Christmas. 

You can get creative as you want with this one as my recipe is just the base idea!

Serves 4

Cals per serving 270

Carbs 32g

Fat 6g

Protein 24g

4 small white potatoes diced

2 bell peppers (red, yellow, or orange) diced

1 onion diced

½ cup frozen corn

400g ground turkey

1 tbsp extra virgin olive oil

Splash of chicken broth or water to deglaze

2 tbsp worsteshire 

Big pinch of seasoning salt


1 handful chopped fresh parsley

In a large skillet pan brown ground turkey. Set aside. Crank the heat up add olive oil and toss in diced potatoes, peppers, and onion. Season with a little bit of salt. Cook on high stirring until veg starts to char and build up on the pan then deglaze pan scrapping up the bits at the bottom and turn heat down. Add corn and worsteshire continue to stir for a couple minutes. Add ground turkey back in and season with seasoning salt and pepper. Add parsley in at the end and stir to combine. 



Creamy Coconut Chicken and Mushrooms

Low carb, low cal, high protein, filling and delicious! Is a great recipe which you can add any sides you want. If you don’t want it low carb this dish would go so great with some crusty bread or on top of rice! Can add extra nutrition with a side of steamed veggies.

Brown Chicken then set aside.

Sauté Mushrooms and Green onion.

Pour in worst, soya sauce, apple cider vinegar mixture.

Throw in coconut milk, onion powder, dijon, and salt.

All simmered and thickened!

Serves 4

Cals per serving 342

Carbs 8g

Fat 17g

Protein 47g


20 ounces of raw chicken breast cut into smaller pieces

1 450g pack of mushrooms

3 green onions

2 tsp each of worsteshire, soya sauce, and apple cider vinegar mixed in water to equal a total volume of 1/2 cup

1 can full fat coconut milk

2 tsp onion powder

2 tsp dijon mustard

Salt to taste

Salt both sides of chicken and pan fry on a greased skillet until both sides are browned. Remove from pan and set aside. Throw in mushrooms whole with green onions. Stir continuously for 2 minutes. Add worsteshire, soya sauce, ACV mixture and let boil and simmer for 2 minutes until liquid is absorbed. Throw in coconut milk, onion powder, dijon, and salt dish and whisk. Throw chicken back in put lid on top and simmer for 15 minutes. Let sit without heat for five minutes to thicken further. If needed take chicken out and whisk 1-2 tbsp cornstarch to get even thicker. Put chicken back in once thick and serve!


Sriracha Meatballs

Tis the season for trying to desperately search or brainstorm an appetizer to make for just another Christmas potluck. Well this year I got you covered. Most pot lucks lack protein besides the last minute people who bring the meat and cheese trays.

What I have found is a lot of people bring a whole lot of carbs and it’s basically a big carb overload party. There is nothing wrong with indulging in some delicious carbohydrates but a good way to stay in check with your nutrition is to get adequate protein as well.

So my strategy for staying on track is picking out the foods higher in protein and loading those on my plate first. Then choosing the best most delicious looking carbs from the bunch to try, usually sticking to only the ones I enjoy.

I find most people love a good ole meatball so this is my inexpensive protein filled appetizer idea that I’m personally making for my potluck tonight!

Because it’s packed with most of the sauce ingredients and seasoned before baked, these mighty and spicey balls are on the healthier side as there’s no need to slather them up with sauce. They transport well and are good warm or cold if heating them up isn’t an option.

Hope you enjoy these balls and feel stress free making them too!

Makes two dozen

Cals per ball 45

Carbs 1.5g

Fat 2g

Protein 4-5g


400g extra lean ground beef

¼ cup whole wheat panko crumbs

¼ cup parmesan

2 tbsp sriracha 

1 tbsp honey

½ grated onion

2 minced garlic cloves

½ tbsp dried parsley

½ tsp cayenne pepper

Pinch of salt

Mix all ingredients really well in a big bowl with a gloved hand. Form into 24 small meatballs. Bake at 400 for 30 minutes turning them after the first 15 minutes.

Enjoy your holiday festivities!


Cauliflower Mash

So once upon a time I had my in laws over (about three years ago). I had attempted to make cauliflower mashed “potatoes”. Which I only made one time before. Needless to say they were a huge soupy flop… I was so embarrassed and felt bad because nobody would admit they sucked and ate them anyway even though I knew they just didn’t want to hurt my feelings lol

Well I’ve come back with vengeance on those dang cauliflower mashed potatoes and here we are with the delicious holy grail of cauliflower mash. That’s not only delicious but ridiculously EASY to make! Win. Win.

This works as a great side dish. Could be a great side for a big holiday dinner as well as something a little less carby and healthier.

Here is my masterpiece:

Serves 4

Cals per serving 147

Carbs 13g

Fat 9g

Protein 7g


1 large head of cauliflower

6 cloves of garlic

2 tbsp extra virgin olive oil

1/4 cup shredded parm

Salt and Pepper

Preheat oven to 400 degrees. Cut cauliflower into three big chunks. Tightly wrap big chunks of cauliflower with 2 cloves of garlic each in tin foil. Bake for one hour. Mash with the rest of the ingredients in a big bowl while it’s hot so cheese melts. Serve hot!

Awww Yeeeeeaaaaaaa



Banana Oat Bread

I’ve been making this banana bread for a long time. It is definitely my go to! Not only is it delicious but it is a very healthy version. Rather than sugar it is sweetened with either honey or agave, bananas of course, and apple sauce.

It’s very versatile as well. I’ve experimented with different flours including whole wheat, spelt, oat, and coconut flour and they all work really well! You can sprinkle oats on top for show or what I’ve done here is hemp seed just to pretty it up.

Making this for a work pot luck tomorrow and going to cut into little squares with tooth picks just as little samplers. This is half why I’m rushed to get the recipe on the blog because I know everyone will ask me for the recipe…(fingers crossed).

Hope this will be the last banana bread recipe that you all search for too!

Cut into 8 slices width wise for calorie count.

Cals per serving 230g

Carbs 48g

Fat 2g

Protein 7g


1 large cup of ripened banana

1 egg

1 tsp vanilla

3/4 cup dairy of your choice (cows milk, soy, almond, cashew)

1/3 cup apple sauce

1/3 cup honey or agave (maple syrup would work too)

1 cup flour (oat, whole wheat, or spelt)

1/2 cup coconut flour

1 cup oats

3/4 tsp baking soda

1 1/2 tsp baking powder

2 tsp cinnamon

1 pinch salt

Hemp seeds for sprinkling on top.

Preheat oven to 350 degrees. Mash banana well in a mixing bowl. Add the rest of the wet ingredients and whisk until smooth. Whisk together all dry ingredients together in a separate bowl. Grease a loaf pan with a skinny piece of parchment paper laid across the middle for lifting out once cooked. Mix wet and dry ingredients well. Pour into loaf pan. Sprinkle hemp seeds or extra oats on top. Bake for one hour. Let cool completely before slicing.




Shepards Pie

Everybody loves a good shepherds pie! So what sets mine apart from other recipes you might have tried?

Mine is very healthy of course but equally as delicious as your normal average recipe. I use ground turkey rather than beef, a large variety of veggies, a healthier version of the creamy potato topping, and tasty rosemary in the filling.

This recipe is a great way to use frozen riced cauliflower which is fairly new to the food market due to the ketogenic diet craze.

My version has great macros and micronutrients. If you want to boost the flavour and the health benefits you can also use sweet potato rather than the white mashed potato on top with all the same ingredients.

This recipe is great to serve for a crowd and also great to prep before hand and even freeze to use another time.

Serves 8

Cals per serving 218

Carbs 29g

Fat 5g

Protein 15g

Mashed Topping:

6 Small white potatoes or one large sweet potato

3 cloves garlic

½ cup milk

¼ cup chicken broth

2 tbsp greek yogurt

2 tsp chives

Salt and pepper

Bottom Layer:

1 pack or 450g ground turkey

1 tbsp extra virgin olive oil

1 medium onion

3 small carrots

2 cloves garlic

1 cup frozen peas

1 cup frozen corn

1 cup frozen cauliflower rice

2 tbsp flour

1 cup chicken broth

1 tbsp tomato paste

2 tsp worsht

2 tsp rosemary

Paprika to top

Peel and boil potatoes. Place in a pot of boiling water and boil until you can pierce easily with a fork. While potatoes boiling start browning ground turkey with a sprinkle of salt in a large skillet pan. Chop carrots and onion, mince garlic with a knife. Once turkey brown set aside and toss in olive oil with carrot and onion cook on high until soft then add garlic, season with salt. Turn heat down and sprinkle in flour and stir to coat. Add chicken broth, tomato paste, worsht, and rosemary, stir well. Throw ground turkey back in and let everything simmer for 10 minutes. Meanwhile preheat oven to 400. Mash potatoes with minced garlic, milk, chicken broth, yogurt, salt, pepper, and chives. Pour bottom layer into a baking dish and top with potato mixture. Sprinkle with paprika and bake for 20 minutes.