Baked Chicken Tacos


3 chicken breasts, shredded (I boil mine and then shred)

3/4 cup white onion, chopped

1 tsp olive oil

1 can of diced green chiles

1 can of diced tomatoes, drained

1 packet of taco seasoning (I made my own)

Taco Shells – I used soft corn tortillas

Mexican shredded cheese (optional, I didn’t use)

Shredded romaine lettuce


I added everything, but the lettuce (and optional cheese) and tortillas to a crock pot on high for about 2 hours. Shredded the chicken and then…

Add meat to tortillas, fold up

Top with shredded lettuce and enjoy!

Two Tacos is equal to one serving. If you are following the 21 Day Fix Meal plan:

Two taco shells, 1 cup of the chicken mixture, 1/2 cup of shredded lettuce is ONE serving and equals 1 Red, 1 Yellow and 1 green. Thanks Jess Dukes for this yummy recipe!

I doubled this recipe and had over 7 days of dinners! I had des extra kale, corn and salsa some days if I needed more containers 💛

Munch Safely,


Broccoli Sprouts and Chicken Oh My


I have been making many versions of this for lunch and dinner the past couple weeks. It’s so easy and so filling I can’t get enough. My doctor is the one who was eating it one day and I begged him for the recipe. [I calculated this dish on My Fitness Pal and it was about 308 calories, makes 5 servings]

15 oz Cauliflower

20 stalks of Asparagus

20 Brussels Sprouts cut in half

4 oz Raw Cheddar Cheese

15oz Cooked chicken [or here I had shredded pork leftover from Easter]

Coat all the veggies in olive oil, sea salt and pepper, then put in oven on 450°. The cauliflower takes longer and needs at least an hour, turning it once. The brussle sprouts only need 30-45 minutes, turning once as well. I cooked the asparagus on the George Forman for about 10 minutes. I shredded some raw cheddar cheese and sprinkled that on top, if you are a parmesan fan this is a great time to use it. I am huge on crunch veggies so I waited until the sprouts and cauliflower were browned [almost burnt] before taking them out.

Also I have been researching on oils and their smoking temperatures. I was a little nervous about putting these in at 450 degrees with olive oil because you shouldn’t heat olive oil past 350 degrees, but without that high temp you don’t get the desired crunchiness. Here is the site I was looking on.

Munch Safely,


Bacon Guacamole Chicken Bombs


Thank you Tasty for the awesome Chicken Guac Bomb recipe! These were a little tricky to make, but my boyfriend and I gobbled them down so fast! The best part was cooking the potatoes with the chicken in the oven and having the potatoes suck up all the bacon “flavoring”. I got a pack of purple, yellow and baby red potatoes and they cooked so well with some olive oil, sea salt and fresh dill.

[Makes 8 chicken bombs]

2 ripe avocados
½ white onion, finely chopped
½ tomato, chopped
2 Tbsp. cilantro, chopped
½ Tbsp. kosher salt
2 Tbsp. freshly squeezed lime juice
4 boneless skinless chicken breasts
sea salt
Freshly ground black pepper
8 bacon strips [I used nitrate free]
1 Tbsp. extra virgin olive oil


Preheat oven to 425°F.
Using a knife, cut around the pit of the avocado, separating the halves from each other. Remove the pit and use a spoon to scoop out the avocado. In a large bowl, combine the avocado, onion, tomato, cilantro, salt, and lime juice. Mash and stir with a fork until there are no large chunks of avocado left.

Season chicken breasts with salt and pepper on all sides. Slice chicken breasts in half crosswise. Cut a slit into the center of each half to make a pocket. Take a heaping spoonful of the guacamole and pack it into the pocket. Pinch the edges of the chicken closed.

Wrap the chicken with two strips of bacon, making sure the ends of the bacon all end up on the same side of the chicken.

Heat oil in a pan over high heat. Sear the bacon-wrapped chicken for two to three minutes on each side. Remember to cook the sides of the chicken as well. Bake for 10 minutes. Serve!

Munch Safely,


Pineapple Coconut Bars With Chocolate Macadamia Nut Crust

I made this as a healthy option for our Easter celebration with our family! Everyone loved it, I was a little nervous because people are so use to so much sugar in desserts, but it was a huge hit! [Recipe props]

½ cup almond flour

4 tablespoons raw cacao powder

⅓ cup macadamia nuts

5 medjool dates (about ½ cup)

½ teaspoon vanilla extract

1½ teaspoons coconut oil, melted


2 eggs

1 cup fresh pineapple, chopped

1⅓ cup shredded coconut, unsweetened

1 tablespoon fresh lime juice

1 tablespoon vanilla extract

1 tablespoon raw honey

½ cup almond flour

pinch of salt


in a large bowl, mix the almond flour and cacao powder

chop the macadamia nuts in a food processor and add it to the bowl

remove pits from dates and process it in the food processor until creamy

add the creamed dates, vanilla extract and coconut oil to the dry mixture and using your hands, mix to combine ingredients

spread the mixture evenly on the bottom of an 8×8-inch pan lined with parchment paper. Be sure to use one large piece of paper covering the entire pan that overlaps on all four sides.


in a large bowl beat the 2 eggs

mix in the pineapple, 1 cup of shredded coconut (reserve the remaining ⅓ cup for the top), lime juice, vanilla and honey

gently mix in the almond flour and salt with rubber spatula

pour mixture over the crust and sprinkle top with remaining shredded coconut

bake at 350°F for approximately 20 minutes or until the top starts to brown and the pineapple/coconut layer is firm

set pan on a wire rack and allow it to cool before cutting into squares. Store in the refrigerator.


Munch Safely,


Valentines Day Treats

Looking for a treat to bring to work or school?

or how about make an edible gift for your boyfriend or girlfriend…



Ghirardelli white chocolate melting wafers


50 Pretzel Thins



melt chocolate wafers in a double boiler

dip half of pretzel in chocolate

then dip in sprinkles

package cutely!

Munch Safely,


Gluten Free Pancakes



1 1/4 cup gluten free flour blend [Bob’s Red Mill]

1/4 teaspoon xanthan gum [optional]

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon sea salt

2 T stevia

2 eggs at room temp

3/4 cup canned coconut milk at room temperature

2 tablespoons coconut oil


Combine all the ingredients in a bowl and pan fry, add blueberries or maple syrup to enjoy!

Munch Safely,



Peanut Butter Protein Balls

My roomie Heather made these super yummy protein balls, ADDICTING, especially if you love peanut butter



2/3 cup sweetened coconut flakes

1/3 of a cup [half maple syrup agave blend, half honey]

2 scoops of GNC total lean shake mix

2 T chia seeds

1/2 cup crunchy peanut butter

1/2 cup ground flax seed

[mix all ingredients together and roll into balls • makes 17 balls ]

Munch Safely,


Gluten Free Brekky 




[salsa•eggs•kale•sauteed onions•sea salt•coconut oil•honey chèvre goat cheese]

[golden potatoes•dill•garlic•coconut oil]

Munch Safely,


Garlic Chicken Pesto Pasta


Here’s what you will need for four servings:

  • 1 tablespoon coconut oil
  • 16 oz chicken breast
  • 2 tablespoons garlic [4 cloves], chopped
  • ½ tablespoon sea salt
  • ½ tablespoon freshly ground black pepper
  • 1 cup canned coconut milk
  • ½ grated parmesan cheese
  • 1/4 cup pesto
  • 3 cups cooked gluten free penne pasta [quinoa and brown rice], cooked and drained
  • ¾ cup cherry tomatoes, halved
  • Mozzerella cheese to garnish
  • Chopped basil to garnish


Heat the oil in a pan over high heat. Combine the chicken, garlic, salt, and pepper, cooking until chicken is browned.

Then, mix in the coconut milk, parmesan, and pesto, stirring until evenly combined.

Next, bring to a boil and cook until the sauce has reduced, about five to seven minutes.

Toss in the pasta and cherry tomatoes, stirring until evenly coated. Remove from heat. To serve, sprinkle parmesan cheese and basil on top!

[Got this AMAZING recipe on Facebook, and made it my own]

Munch Safely,


Kale and Craisin Salad with Feta



1 bunch of kale

Shredded Rotisserie Chicken [1-2 cups]

3/4 t sea salt

1/4 cup finely diced red onion

1/2 cup dried cranberries/craisins

3/4 cup small-diced apple

1/3 cup toasted sunflower seeds or walnuts

1/4 cup olive oil

2 T red wine vinegar

1/2 t stevia

1/3 cup crumbled Feta Cheese


Wash the kale and pat it dry. Slice off the stiff stems below the leaves and continue slicing the stem away from the leaf until you have cut a thin v-shape into the kale leaf and removed the tough stem all the way up. Stack the kale leaves two or three at a time, roll them up, and slice the leaves into thin ribbons.

Place the kale ribbons in a large mixing bowl. Add the salt and massage it into the kale with your hands for two minutes. You’ll notice the kale start to turn a darker green and the texture of the kale will begin to soften a bit.

Toss in the red onions, craisins, apples, and sunflower seeds. In a small bowl, whisk together the oil, vinegar and sugar. Pour over the salad and toss. Sprinkle fret cheese over the top and serve. The salad can refrigerated for up to a day before serving [if doing this, I would suggest refrigerating the salted kale separately from the other ingredients and tossing the salad together an hour or two before serving]


Munch Safely,