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Low-Carb Carnitas Breakfast Wrap


Carnitas Breakfast Wrap is Low Carb

A healthy high protein breakfast makes a great start to the day.  But when you can make that breakfast delicious at the same time, why not?  Carnitas is not required and you can find so many recipes online for this shredded pork wonder.  I would go with any Instapot recipe and make your life a little easier.  Freeze it in portions and have it ready on call.  

The other key component here is the egg wrap.  These are better to make when you're going to use them.  I use heavy cream in my wrap but you can go with milk if you prefer. 

Egg Wrap

1 egg plus 1 egg white
2 tbls heavy cream (or milk)
1/4 tsp sea salt
1/8 tsp garlic powder
1 tsp finely chopped cilantro (optional)

1. Heat non-stick skillet (at least 10" size) on medium heat.  
I still spray mine with a light coat of non-stick spray.

2. Whisk all ingredients together and slowly pour into the heated skillet.

3. Move skillet so egg covers whole bottom of pan and reduce heat to med-low. Cover the pan and let cook for 4 minutes.  

4. Remove the lid and make sure the egg is cooked all the way through.  If not cover again and let cook another 2 minutes or until cooked through.

5. With a spatula gently lift the egg and flip in the pan to seal the other side of the wrap for 1 minute.

6. Slide egg wrap onto a full plate and let cool slightly.

This is where the fun begins.  Add your carnitas, sliced avocado, pico de gallo and a little sour cream.  I usually add in some fresh jalapeno I've slightly roasted in the egg pan and maybe your favorite hot sauce if you really like it spicy.

Roll it up and, if you need it on the go, wrap it tight in plastic wrap.

Butter Coffee, the "Simple Woman's BPC"

I love making new discoveries in the world of food.  Some of these discoveries have been less than overwhelming and others have been amazing with just a little tweaking.  Then there are the ones where I find myself asking "How did I ever live without this in my life?"

Butter Coffee is one of those things.  Yes, I know, the thought of  butter in your coffee, which is essentially what it boils down to, does not make sense to the average coffee drinker.

You have to trust me on this. Allow yourself to think outside of the corporate corner coffee conglomerate.  Think about a smooth creamy satisfying, a little exotic and surprisingly healthy option you can make at home in the time it takes to brew a good cup of coffee plus 2 minutes.  Do yourself a favor, save yourself a couple of dollars a day and still sound like a culturally "woke" coffee trending pioneer.

Bullet Proof Coffee (#bpc) was, per the always reliable internet, was the golden ticket recipe first conceived by a business entrepreneur named David Asprey.  Long story short, he is credited with the idea while hiking in the mountains of Tibet, which sounds like a History Channel movie to me.  If you need the whole story, Google it.  There are several versions out there.  All I know is that the result is sitting in a coffee mug right beside me as I expound on here in the post about something that has the potential to change my life, or at least a few Saturday mornings in my life.

Mr. Asprey's version requires special versions of low-mold coffee beans, two tablespoons of grass-fed butter, which is higher in Omega-3s and vitamins, and two tablespoons of medium-chain triglyceride oil (MCT oil).  Sounds intimidating and your cholesterol levels probably spiked just reading this sentence. 

That's why I call my version the "Simple Woman's BPC."  I am not in the market, nor in the financial bracket for "low-mold" coffee. Grass-fed butter is readily available at my local grocer and we are all familiar with than trending miracle MCT oil know as coconut oil.  I could go on and on about this amazing essential pantry item but I'll leave that for another post. 

Because my personal physician might one day read this post I have altered the recipe to make it less blood clot friendly but still gives it that keto fat kick promoting our ketogenic systems to get up and running first thing in the am.  

Try it once so you can tell your own story and tweek it to your own version.  Add your favorite flavor essence and start your day with some self love. 

Butter Coffee

1 8 oz cup of a good full roast coffee freshly brewed and still hot

1 tbls grass fed butter (I use salted but you can use unsalted)
1 tsp (or less) of coconut oil
1/4 tsp vanilla extract
1 tsp Stevia or your favorite sweetner

Put all ingredients in a smoothie blender, blend and enjoy.

New Adventures for a New Life

Straight to the point...

My life has changed since the last I wrote.   I have had bariatric surgery (VSG) and I have gone to a KETO diet lifestyle.

"What? and What?" you ask.  I won't extol here the woes of my struggle with weight and search for self-esteem.  Simple to say that I am back in love with me and decided to do something for the one I love.

What is bariatric surgery you ask?  It is a tool I have chosen as a preventative action to avoid a slue of health related issues that I was facing due to my unhealthy lifestyle.  I was initially just acting as a support person for someone close to me as they were investigating this option and I found myself investigating for myself.  After more than 6 months of preparation I went under the knife in January 2018.  In 3 short months I am almost 40 lbs down,more than half way to my goal and living an active happy life again.  I no longer have fears of daily insulin injections and handfuls of meds.  Enough of that.

What is KETO you ask?  Here is where it gets really interesting!  I was really stressed about the whole surgery thing because, aside from loving to eat, which was slowly killing me, I LOVE TO COOK!  I knew I had to find a way to live my best life, which includes cooking, and still be a healthy and active person that enjoyed what I was eating.  My intake has been reduced drastically and my body can no longer process most sugars, but my tastes have not changed.   So now I focus on getting the best and tastiest fuel into my body without most of those pesky carbs and sugars. 

I stumbled on the Ketogenics (Keto) diet, which, in it's purest form, asks you to calculate all sorts of intact numbers.  These are mostly for people who have not physically altered there stomach to the size if a banana.  So, my version of Keto, of which I am still in the beginner stages of learning, is a little different than most experienced and/or dedicated Keto dieters. 

Keto, in it's most basic definition, is a HIGH Protein, HIGH Fat diet and low Carb.  The idea is that the high intake of protein and fat starts a process called Ketosis which forces your body to burn the fat instead of carbs.   It has worked for me and has given me a new direction for my love of cooking.  This has been an exciting adventure.  Who doesn't love permission to eat bacon, cheese, steak and butter?  For me it ends up being one slice of bacon, a couple ounces of cheese or a 3 oz ribeye which has taught me to truly appreciate every morsel and eat with more purpose and consciousness of what goes into my recipes and ultimately my body.

I will be sharing with you some of my new discoveries in recipes and my new active lifestyle.  Feel free to offer Keto advise or ask questions.  I may not know the answers but we can find them together. 

Here is one of my favorite Keto friendly snacks:

Jalapeno Parmesan Crisps

12 tablespoons of shredded (or grated) Parmesan
     I buy this pre-shredded in the grocery special cheese section, usually near the deli. 
1 jalapeno, very thinly sliced in rounds

Heat oven to 350 and line a cookie sheet with parchment paper.  Drop 1 tablespoon of Parmesan cheese in a small pile and lightly press down to form a small round about 1.5 inch diameter.
Lay one or 2 slices of jalapeno on top of the cheese.  Repeat 11 more times keeping at least 1/2 inch of space between rounds.

Place in hot oven for about 8-12 minutes.  Once edges start turning brown keep an eye on them and remove them from the oven when they are slightly browning in the center.

Let cool and enjoy. 

Check out my Instagram for a look at my culinary outcomes.  You can find some recipes attached to those pics.  Or visit my FB page for more information.  

Off to the Market!


An impromptu Saturday morning excursion to the, French Market in Wheaton IL turned into a life enhancing experience.  On this perfect weekend day, I was tossed into what will probably be the closest experience to a European street market that I will have in this lifetime.   The sensory explosion of color, sound, smell and touch permeated my conscience.  The thickness of the day-shoppers packing the aisles, all eyes hungry for the perfect treasure to purchase from the local organic vendor. Some filling their designer market bags or overloading the back ends of their oversize strollers.  Others, more to my reflection, gathering up the beautifully flawed and vibrant garden grown veggies and tasting local honey from a vendor out of Elburn, IL., holding mismatched bags and mostly just wishing I had more dollars and time to cook everything all at once.

I’m a sucker for a good cheese vendor with vast selection of artisan cheese and a little bit of a stern face.  The apricot brie and nettle gouda from The Cheese People were a bit of a splurge but will be worth their weight in chardonnay later this weekend.  Their creamy nature invited the tongue to take its time savoring every nuance.

Walking through the throngs one is put into defensive driving mindset while at the same time acting with the attention span of a small child… “Oooh! Look at that, no wait…over there!!”  “Do you smell that, is that a chocolate mint plant?”