No words Wednesday.


Leftover Stirfry


I had some leftover lamb and a ton of veggies in my fridge. Also? A organic chicken breast, bean sprouts, peanuts and pretty much everything asian. I knew what i had to do.

Stir-fry.

You can literally use whatever veggies or meat you want. I’m going to list that here

This sunbird seasoning mix is life changing. I’m not saying it is amazingly healthy, but remember folks— portion control!!
Anyways, you wanna make this marinade how they say. If you wanna make it more dope do this— add some sweetener like 1 tbsp, some lemon, some fish sauce, some garlic, some ginger. You wanna go for the UMAMI flavor. Also, please to note you can really make this any damn way you want but this packet is bomb. Also don’t forget the red chili pepper flakes or hot spot of choice!
Cook your chicken up. I didn’t season it much because of all the fresh herbs and marinade that are going on. After your chicken is done add your veggies!
I usually keep a tub of random veggies in my fridge?
Let the veggies cook down.
Take any remaining cooked meat and add to stir fry.
Time for the marinade!!! Add it in!!!
Get your toppings ready. Here I have homegrown bean sprouts, cilantro, green onion, and crushed peanut 🥜
You can’t forget the 🥑
Slice that cado up!
Here is where we have to practice portion control my friends! I love cheating and using this sticky white rice. It’s done in 60 seconds. Sorry I have no shame. I just make sure I only have about 1/4 a cup a serving so I don’t feel guilty!
So as your veggies meat and marinade are simmering, plate up your rice and avocado if that is what you want. You could use noodles or omit the avocado. This is your world guys.
Spoon up your fry, top with toppings and enjoy! Add some sesame seeds for extra class!
Super classy 🙂

We really enjoyed this! The possibilities are endless. If you make this tag me #gracegothealthy on Instagram 🙂 tag me if you make any stir-fry! I am asian obsessed! Thanks for reading guys!

What asian food should I make at home next??

I’m back guys!


So…. it’s been a few years!

I’m back and I’m down 158.6 pounds 💪🏼

I Decided to come back because I have completely changed my life and I want to share everything with you.

From my chronic pain. I’m finally ready to open up about that.

My experience with keto, low carb, fasting, and other healthy tips.

My adventures with my #homegym and new #fitness adventures.

My pool! Haha mostly? I want to inspire you all. I’m finally almost to 140 . I’m almost at 175 lbs now from 335. Official goal weight is 140. I will share the ups and downs to get there!

Recipes that I adapt from others and a ton of pictures and ideas to share from my garden with you all 💕

I want to talk to you about products that are helping me with my pain (cbd) has been a lifesaver and all my tips for those chronic pain days plus products that helped or are helping me along my journey and allowing to maintain this lifestyle. I went from. 60 inch waist size 28/30 to now I’m in a size 12/14. Do I have a lower belly? Sure! Is it much better than the alternative yes. I’m working every single day to have self love and care for myself. It truly helps. Don’t be down on yourself, just keep going. We are all competing against ourselves!

I am having my header and design reworked and it should all be new and updated. Would love for you to come along for the ride.

Please follow me on Instagram at gracekeyxo I always fill my stories 🙂

Subscribe to my newsletter if you want an update when I blog. I missed you all terribly!!

Thanks for reading!!

See you soon

GGH

Low carb philly cheese steak wrap!


Hey my beautiful babies! ❤️ I’ve missed you all! I’ve been out of commission due to a surgery and a degenerative spine disease. 6 bulging discs, bone spurs, arthritis– basically a ton of chronic pain that isn’t going to get better. I’m having nerve issues as well. Long story short I went through a huge depression for a while and the last thing I wanted to do was blog! I was eating like crazy bad things and laying in bed for months 😁 I am learning how to manage the pain. Anyways– I am back to my positive self after I realized I gained back like 30 lbs by just laying around feeling sorry for myself. I decided to give the keto diet another chance. But this time I did more research. Less protein, more fat. My macros are 70% fat, 25% protein, and 5% carbs. It’s apparently working because I am down 9 lbs in 10 days! I am in Ketosis now and am determined to get this weight off to not only get healthy but to help my back issues!

Okay enough rambling! Philly cheese steak subs. Who doesn’t love one? What I don’t love? The 50-60 carbs per sandwich. This recipe I am showing you is so easy and yummy and only 7 carbs!

What you need-

  1. 3 steakumms or chopped steak 
  2. 1 tbsp queso
  3. 1 mission brand low carb tortilla

It’s so simple. Just sauté your mushrooms in oil of choice. Start frying up your steaks.Heat Queso in microwave. Assemble. Enjoy with no guilt!! This meal is so simple to make. I made two wraps for me and my husband in 9 minutes!

Keto is amazing! Look forward to more posts like this from me. Even simple obvious ones. 😂

Is anyone doing low carb right now? Let me know!

Assembled anddd
Woot! 7 carbs philly cheese steak sub! 
Xoxo babes!

Getting back on track. Grocery Haul.


So I have eaten many a noodles, curries, burgers, pizza.. you name it. I have been home for two weeks but have not gotten on track at all. So today I said enough! I am not doing any specific way of eating. I am just trying to eat BETTER!! Here is what I scored.

IMG_6319.JPGRomaine, mushrooms, broccoli, spinach, squash, green beans, raspberries, 2 things of tomatoes.

IMG_6318.JPG3 lbs of lean turkey, a turkey tenderloin, 2 packages of chicken, chicken burgers, wild salmon bowls, and coconut lemongrass with chicken bowls. The frozen stuff is for in a pinch and has great stats!

IMG_6317.JPGQu0rn chicken patties, soy sausage, and garden veggie burgers.

IMG_6320.JPGWhole wheat bread, couscous, stocks, chimichurri, wraps.

IMG_6322.JPGTrying to go easy on cheese. Got myself the daiya shreds! Mozzarella and cheddar.

IMG_6321.JPGEggs, hummus, salsa.

 

I feel better knowing that their are some healthier choices in my fridge. One day at a time!!!!!

XO-

G

Buffalo Chicken Bake. Done Naturally!




Thank you to NatureRaised® Foods for sponsoring this article.  Learn how NatureRaised® Foods is “Doing What’s Right, Right from the Start™” in your area.

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When living a healthy lifestyle it is important to eat food that will fuel your body. I like to make a quick and simple chicken dish for dinner at least once or twice a week.  Chicken is so versatile. There are so many ways that you can prepare it. I like chicken because it’s a high protein, low fat option for me. With that being said, I am very picky about what kind of chicken I use. With so many options out there, it’s difficult to know exactly what to choose.

I recently have had the opportunity to work with a company called NatureRaised Foods. They believe in doing things the natural way. Their products have a strict standard. They are committed to treating animals humanely. No antibiotics are added EVER! Also, hormones and steroids are never used. The chickens are fed a 100% vegetarian diet. This means no animal by-product or other gross by-products. As I checked out their story http://www.natureraisedfarms.com/, I immediately felt like this was a company who cares about what we are eating. Their website is full of information and recipes, but most importantly you are introduced to their farmers. These people are working hard to make sure you get the quality chicken you and your family deserve! After my research I decided to try out the product. It needs to taste good right? I found the brand at my local Publix. It is available in your local grocery stores, and also at the big supermarkets such as Wal-Mart®. You don’t have to go all the way to a fancy place like Whole Foods® to get “better for you” chicken. I decided to use the NatureRaised Farms® brand chicken to make my famous Buffalo Chicken Bake. This is the perfect healthy recipe to make for the football season. Everyone loves buffalo wings. Why not make a healthier version for everyone? Why we are at it, how about making a more natural dish as well! Win.

Buffalo Chicken Bake

Ingredients (4 servings)

  • 4 NatureRaised Farms® brand chicken breasts
  • 1/2 cup of Panko breadcrumbs
  • 1 cup cheese of choice
  • 4 tbsp of your favorite hot sauce
  • Sea salt and pepper to taste
  • Dipping sauce of choice

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Instructions:

  1. Preheat oven to 350 degrees.
  2. Chop chicken into bite sized pieces.
  3. Add sea salt and pepper to taste.
  4. Put chicken into a mixing bowl.
  5. Add 4 tablespoons of buffalo/hot sauce to chicken.
  6. Place chicken into an oven safe dish. I used my glass 8X8.
  7. Add cheese on top. Add breadcrumbs on top of cheese.
  8. Bake in oven for about twenty minutes. Turn broiler on low and let breadcrumbs brown and cheese melt for a few more minutes if you like.
  9. Serve with a salad or anything green for the perfect balanced meal.

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Nutritional Statistics- 276 calories, 10 carbs, 11 grams of fat, and 33 grams of protein.

The bake turned out moist and tasty. This is a product that I feel confident feeding my family regularly. The price was really decent and affordable. I think it’s really important that we all know what is going into our mouths. Thank you NatureRaised Farms® brand chicken for allowing me to worry a lot less about what I am feeding my family!

Thank you NatureRaised Foods and Technorati for being sponsors of this article. As always all opinions expressed here are my own.

 

Quick grilled lobster tails.


Heat grill to high.
Place a piece of foil on top of grill.
Take FROZEN lobster tails out of freezer.
Cover them with a bit of melted butter. You don’t need much.
Add meat side up to grill. Cook for 7 minutes.
Flip over and cook 4-5 more minutes.
Pull and eat!!! So good!

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Recipe Review. Heidi Powell’s Garlic Parmesan Chicken.


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I found this Recipe from Heidi Powell and it looked so simple that I had to try it. It only has six ingredients! I didn’t have to go to the store for anything. Those are the best kinds of meals to make. SIMPLE!

I preheated my oven to 375. Sprayed my glass pan and added the chicken breast. 4 ounces per person.  I next mixed 1/4 cup of parmesan cheese, 1/2 cup of Chobani plain greek yogurt, garlic powder, a bit of sea salt, and pepper. At the last second I added about 1.5 tbsp of Frank’s buffalo sauce.I  spooned that mixture on top of the chicken. Put it in the oven and baked for 45 minutes.garlicparm1 garlicparm2 garlicparm3

DSC00704Here are the stats for the chicken-

For each 4 oz. portion of chicken: 161 calories, 4.5 g fat, 1.1 g carbohydrate, 28.75 g protein. Add a few more calories (like 2.5) if you add in any buffalo sauce!

This dish was honestly fantastic. The chicken was cooked perfectly. It wasn’t dry or overcooked at all. I used a butter knife to cut it! The added buffalo sauce was awesome. It gave it just enough of a kick. I recommend adding some for sure. This is going to be on my new weekly make list. It is SO simple. In fact I am making it again tomorrow! Thanks Heidi!

Healthy Guilty Pleasure Recipes. French Fries, Pizza, Mac and Cheese, Nutella oh my!


A guest post by Jen!

Hey guys, I’m back! I’ve put together even more recipes to satisfy your daily cravings except instead these are guilty pleasures turned healthy.  Working at a medical and cosmetic practice is tough! We specialize in breast reconstructive surgery and breast augmentations in Kansas City so we always want to look our best even if I just want to devour an entire cheesecake. Everyone is always wondering how I stay healthy and (somewhat) slim but bring fries and mac and cheese to work! Well here is my secret: tweaking recipes and finding recipes that allow me to have what I want but a better form of it. Then I make a bunch so it’s accessible right at the tip of my fingers and even bring it into work for lunch. So that mac and cheese and delicious French fries can really be yours forever without worrying about chemicals and extra fat that your body just does not need!

fries

FRENCH FRIES! 

–       The healthy way, which is even easier than the non-healthy way!

Ingredients:

  • 5 Large Roasting Potatoes
  • 2 Tbsp. Olive Oil
  • Salt and Pepper to Taste

Instructions:

  1. Preheat the oven to 400 degrees.
  2. Then Peel and Wash the potatoes to prepare for slicing.
  3. Begin slicing, I like to use a mandolin to get perfect sizes for even baking, if you don’t have one just use your knife and be sure to cut the french fries even in size. Your potatoes will cook best when even, thin and long.
  4. (OPTIONAL) Once sliced, place the potatoes in a bowl and cover with salted water and soak for 30 minutes. I like to soak the potatoes to release some of the starch, it also helps crisp up the fries in the oven.
  5. After the 30 minutes elapsed – it is time we dry the potatoes. This is a crucial because if the potatoes are not completely dry, they will not crisp up as nicely and the moisture will cause them to steam in the oven.
  6. Lay the potatoes on a baking pan, season them with salt and pepper and brush some olive oil on the tops of them. Once in the oven, ensure that you turn them periodically to have even browning. Bake for about 45 minutes or until golden brown.

mac 

Mac and Cheese

–        Yes, I said mac and cheese! Just a tad healthier, of course.

Ingredients:

  • 1 box of pasta, either bow tie, macaroni, etc. Any small noodle works
  • 2 1/2 cups of fat free or 1% milk (plus extra if needed)
  • 2 tablespoons of butter
  • 1 cup of shredded low-fat smoked mozzarella
  • 1 cup of shredded low-fat cheddar cheese
  • 1/2 cup of parmesan cheese
  • 1/4 cup extra smoked mozzarella cheese for topping, plus about 2 tablespoons of parmesan cheese
  • 2 tablespoons of Italian bread crumbs (or plain bread crumbs with Italian seasoning added)
  • 1 head of broccoli, trimmed, washed, and chopped into bite size pieces
  • 1 tomato, diced
  • 2 chicken breasts, cooked and cut into bite size pieces (left over chicken works great in this recipe)
  • about 1/2 cup of roasted red peppers, diced
  • Salt and pepper

Instructions:

  1. Preheat oven to 350 degrees. In a large soup pot, bring water to a boil over medium high heat. Add pasta and cook for about 10 minutes until the pasta is al dente (soft, but still has texture to it).
  2. While the pasta is boiling, heat another saucepan and heat a frying pan. In the saucepan at low heat, add milk but do not boil! Once the milk is warm, add butter and cheese and stir until smooth. If the sauce is really thick, add extra milk.
  3. In the frying pan, sauté tomatoes, roasted red peppers, and broccoli in a little bit of olive oil. Add the precooked chicken and allow to warm up.
  4. When the pasta is cooked, drain and place back into the large soup pot. Add cheese sauce, and chicken veggies. Stir to combine.
  5. Grease a large baking dish with nonstick spray. Pour noodles and cheese into the baking dish.
  6.  In a small bowl, combine the extra mozzarella and parmesan cheeses with the bread crumbs. Sprinkle evenly on top.
  7. Bake for about 20-30 minutes or until bubbly and golden brown on top.

pizza

Pizza!

–       Mmhmm you can have your mac and cheese and your pizza too!

Ingredients:

  • Cornmeal for sprinkling
  • 1tsp olive oil
  • 2 large red onions, halved and thinly sliced
  • 2 tbsp chopped fresh rosemary
  • 3 cloves garlic  
  • Salt and freshly ground black pepper to taste
  • 1 whole grain pizza dough or gluten-free pizza dough (trader joe’s has a delicious variety)
  • 20 pitted, oil-cured black olives, coarsely chopped
  • 2 oz thinly sliced prosciutto, torn into small pieces
  • 1 ¼ cups reduced-fat sour cream

Instructions:

  1. Heat grill to medium. Alternately, place a pizza stone on middle oven rack, turn oven to 500°F, and heat stone for 20 minutes (or use a baking sheet sprinkled with cornmeal; preheat oven but not sheet to 500°F). If grilling or using a stone, generously sprinkle a wooden pizza peel or baking sheet with cornmeal.
  2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add onion and rosemary; sauté for 10 minutes. Reduce heat to low, add garlic, and continue cooking, stirring occasionally for about 10 minutes, or until onions are soft and caramelized. Season with salt and pepper.
  3. On a lightly floured clean surface, roll dough (read instructions on dough package first, some suggest letting the dough sit prior to handling)  to form a 14-inch circle. If grilling pizza, transfer to prepared peel or sheet, then gently lift and slide dough onto grill grates (don’t worry, dough won’t slide through the grates). Dough will immediately stiffen and begin to brown; cook 2 minutes. Turnover and cook until bottom side stiffens but doesn’t brown, about 1 to 2 minutes. Transfer crust back to peel or sheet (with the more-cooked side facing up) to add toppings. If baking pizza, slide dough onto heated pizza stone or onto baking sheet and cook 5 minutes. Remove stone or sheet from oven to add toppings.
  4. Scatter onions and olives over pizza. If grilling, slide pizza back onto grill and cook 6 minutes more. If baking, cook pizza 10 minutes more, or until edges are golden.
  5. Next, scatter prosciutto over onions and olives and grill or bake for 2 to 3 minutes more. Transfer grilled pizza to peel or sheet, or remove pizza from oven. Dab small spoonfuls of sour cream all over pizza, spreading them slightly with the back of a spoon. When sour cream begins to melt, cut pizza into 8 slices and serve.

nutella

Nutella!

–       Who doesn’t love Nutella? Well now you can make your own without all that extra stuff your body seriously does not need.

Ingredients:

  • 1 tablespoon Coconut Oil
  •  2 tsp Vanilla Extract
  • 2 cup, whole Hazelnuts or Filberts Nuts
  • 3 tbsp Cocoa Powder (Unsweetened)
  • 2 tbsp Honey
  • 0.3 cup Almond Milk

Instructions:

  1. Preheat your oven to 400 degrees.
  2. Roast your hazelnuts for 10 minutes on a baking sheet in the oven.
  3. Take out and let cool down and rub the nuts together in a towel to remove the skins. Some skins will remain on the hazelnuts, but that’s no problem.
  4. Put the nuts into a food processor and blend until smooth. Add the remaining ingredients and blend again. If your food processor/ high speed blender is very good, you may won’t need any milk (but can add for taste)
  5. Fini! Feel free to add more of any ingredients to get that special taste just for you!

Hello, My name is Jen and I am a twenty-something blogger who loves to write about all things women, health, DIY, crafts, my cats and food! I have my own personal blog Little Furry Musings.