State of Well-being

11/24/2025

Low Carb Savory Drop Biscuits!

Easy make ahead- dry ingredients for fresh anytime biscuits!

Ingredients
* 1 cup almond flour (fine-ground)
* ½ cup unsweetened plain coconut yogurt
* 1 flax egg (1 tbsp ground flax + 2½ tbsp warm water, rest 5 minutes)
* 1 tsp baking powder
* ½ tsp salt
* ½ tsp garlic powder (optional but recommended for savory flavor)
* ½ tsp Italian seasoning (optional)

Instructions

1. Make the flax egg

In a small bowl, mix:

* 1 tbsp ground flax
* 2½ tbsp warm water

Let it sit 5 minutes to gel.

2. Mix the dry ingredients

In a medium bowl, whisk together:

* Almond flour
* Baking powder
* Salt
* Garlic powder (optional)
* Italian seasoning (optional)

3. Add the wet ingredients

Add the flax egg and coconut yogurt into the dry bowl.
Stir until a soft, sticky dough forms.
Let sit 2–3 minutes so the flax hydrates and firms the dough.

4. Drop & bake

Line a sheet pan with parchment.
Use a spoon or cookie scoop to drop 9
mounds of dough. I use a small cookie scooper which makes (9).

Bake at 375°F for 15 to 20 minutes until golden brown.

Enjoy!

Macros Per Small Biscuit (1 of 9)
Calories: 93
Protein: 2.3g
Total Carbs: 2g
Fiber: 1g
Net Carbs: 1g
Fat: 8g

11/11/2025

11/09/2025

🎄Keep your holidays stress-free and your energy steady! These no-bake energy bites are made with real, wholesome ingredients . Perfect for quick snacks, party trays, or gifting. Simple, delicious, and ready in minutes!

Hummingbird Bites
1 cup rolled oats
½ cup medjool dates pitted (about 6-8 dates)
½ cup ripe banana mashed (about 1 medium banana)
¼ cup crushed pineapple drained
¼ cup chopped pecans
1 teaspoon ground cinnamon
¼ teaspoon nutmeg
¼ teaspoon vanilla extract
pinch of salt

Banana Nut Bites

2 cups Old Fashion Rolled Oats
1 medium banana mashed
½ cup chopped walnuts
½ cup chopped or sliced almonds
⅓ cup date syrup
1 tsp vanilla extract
1 tsp ground cinnamon
½ tsp salt

Carrot Cake Bites

1 cup Medjool dates pitted
½ cup raw walnuts
½ cup raw pecans
½ cup rolled oats gluten-free if needed
¾ cup finely shredded carrot squeezed dry
1 tsp vanilla extract
½ tsp cinnamon
¼ tsp ground ginger
¼ tsp nutmeg
Pinch of sea salt

Chocolate Energy Bites

1 cup Medjool dates pitted
½ cup walnuts
½ cup almonds
3 Tbsp unsweetened cocoa powder
1 Tbsp chia seeds
1 Tbsp maple syrup optional, for extra sweetness
Pinch of sea salt

Search "bites" at carlisakrenek.com or go to:
See comments for links to recipes!
♥️

10/31/2025

Cowboy Caviar!

This colorful, make-ahead dish is one secret to stress-free entertaining. It’s festive, fresh, and so versatile — serve it in mini peppers, avocado halves, or layered over hummus with chips. Everyone loves it, and it’s packed with flavor (and color!) that brightens any holiday spread.

Don’t overthink it — just toss together beans, corn, peppers, avocado, and a simple lime dressing. Easy, vibrant, and totally crowd-approved.
Perfect for potlucks, office parties, or weekend gatherings!

Recipe in comments or save from link:
https://carlisakrenek.com/2024/04/delish-and-versatile-southwest-chickpea-salad-5-ways/

Find more easy, wholesome recipes at carlisakrenek.com

10/26/2025

Low Carb Tortillas!
These easy homemade tortillas are a total game changer — made with good-for-you ingredients (gluten free, oil free, and delicious)!
Make them into tacos, crispy chips, or cracker-style snacks. Change up the seasonings and enjoy endless flavor combos. Perfect as a low-carb crispy bread or wrap!

👉 Get the recipe here:
https://carlisakrenek.com/2025/10/the-clean-keto-tortilla-collection-8-ways-to-spice-up-your-wraps-chips-casseroles/

10/24/2025

Your body does incredible work while you sleep....give it the right support.

Here’s the soothing nighttime drink recipe shared by Dr. Pradip Jamnadas, MD that helps calm digestion, balance blood sugar, and support fat-burning overnight.

Recipe:
• 1 cup warm (not hot) water
• ½ tsp Ceylon cinnamon
• ¼ tsp ground ginger or 1 thin slice fresh
• 1 tsp apple cider vinegar (with the mother)

Add a squeeze of fresh lemon for even more cleansing and gentle detox support.

Sip it slowly about 30 minutes before bed and make it part of your nightly ritual of healing and renewal.

https://youtu.be/cFhBju5LUWk?si=x8nBqhUTPi3svpLh

10/18/2025

Chocolate Nut Energy Bites!

Easy & with whole ingredients!

https://carlisakrenek.com/2025/09/chocolate-nut-energy-bites/

Recipe

Servings: 12 bites
Serving Size: 1 ball
Prep Time: 10 minutes
Cook Time: None

Ingredients:
1 cup Medjool dates, pitted
½ cup walnuts
½ cup almonds
3 Tbsp unsweetened cocoa powder
1 Tbsp chia seeds
1 Tbsp maple syrup (optional, for extra sweetness)
Pinch of sea salt

Instructions:

Place dates, walnuts, almonds, cocoa, chia seeds, and salt into a food processor.

Pulse until mixture becomes sticky and crumbly. If too dry, add maple syrup.

Roll into 12 bite-sized balls. Chill in fridge for 30 minutes before serving.
Enjoy!♥️

10/14/2025

10/13/2025

This Lentil & Sweet Potato Shepherd’s Pie is comfort at its finest!
It’s got that savory veggie filling topped with creamy mashed sweet potatoes...the kind of meal that feels like a hug at the end of the day!

https://carlisakrenek.com/2024/08/lentil-and-sweet-potato-shepherds-pie/

INGREDIENTS

For the Filling:
1 cup cooked brown or green lentils
1 cup diced mushrooms
1 cup diced carrots
1/2 cup diced celery
1/2 cup frozen peas
1 small onion diced
2 cloves garlic minced
1 tablespoon tomato paste
1 teaspoon dried thyme
1 teaspoon dried rosemary
salt and pepper to taste
For the Topping:
2 medium sweet potatoes peeled and cubed
¼ cup unsweetened almond milk
salt and pepper to taste
INSTRUCTIONS

Cook the Lentils: In a pot, combine 1/2 cup of dry lentils with 1 1/2 cups of water. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until tender. Drain any excess liquid and set aside.
Prepare the Filling: In a skillet over medium heat, sauté the diced onion, carrots, celery, and mushrooms until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant. Stir in the cooked lentils, frozen peas, tomato paste, dried thyme, rosemary, salt, and pepper.
Cook for an additional 5 minutes to allow the flavors to meld.
Make the Sweet Potato Topping: In a pot, cover the peeled and cubed sweet potatoes with water. Bring to a boil and cook until tender, about 15 minutes. Drain the sweet potatoes and mash them with the unsweetened almond milk, salt, and pepper until smooth and creamy.
Assemble the Pie: Transfer the lentil and vegetable filling to a baking dish (8 x 😎 or deep pie dish. Spread the mashed sweet potatoes evenly over the top.
Bake: Preheat your oven to 375°F (190°C). Bake the shepherd's pie for about 20-25 minutes, or until the sweet potato topping is lightly browned.
Serve: Remove the pie from the oven and let it cool for a few minutes before serving.♥️

10/09/2025

Hasselback Butternut Squash with Pecans & Pomegranate

Save this for your Holiday entertaining
or potluck show stopper! Easy and festive worthy!🥳

Ingredients:
2 medium butternut squash halved and peeled
2 Tbsp maple syrup
1 tsp cinnamon
½ tsp smoked paprika
2 Tbsp vegetable broth for brushing
¼ cup pecans chopped
¼ cup pomegranate arils
Fresh thyme for garnish

Instructions:
Preheat oven to 375°F (190°C). Carefully slice thin slits across each squash half (hasselback style), without cutting all the way through.
Mix maple syrup, broth, cinnamon, and paprika. Brush generously over the squash.
Roast for 40–45 minutes, brushing again halfway through, until tender and caramelized.
Sprinkle with pecans, pomegranate, and thyme. Serve as a holiday-worthy side.👏

10/05/2025

Chickpea Walnut Stuffed Avocados

A quick, filling lunch that comes together in 10 minutes. The mix of chickpeas, walnuts, and greens adds texture and flavor. Simple,fresh, and satisfying.♥️

Quick Recipe
• Serves: 4 (½ avocado each)
• Prep Time: 10 min

Ingredients
2 ripe avocados • 1½ cups chickpeas • ½ cup walnuts • 2 green onions • handful kale or spinach • 1 garlic clove • juice of ½ lemon • ½ tsp Dijon • salt & pepper

Instructions
1. Lightly mash chickpeas.
2. Add remaining ingredients and mix well.
3. Spoon into avocado halves and serve.

Per serving: ~265 cal | 7g protein | 19g fat | 9g net carbs

10/03/2025

Make your weekend dinners special
with Southwest Spaghetti Squash.♥️

Ingredients-

For the Squash:
2 medium spaghetti squash halved & seeds removed
1 red bell pepper diced
1 green bell pepper diced
1 small onion diced
2 cloves garlic minced
1 cup cooked black beans or chickpeas optional for protein
1 tsp cumin
1 tsp smoked paprika or chili powder
Salt & pepper to taste
Fresh cilantro chopped (for garnish)
Cashew Queso:
1 cup raw cashews soaked in hot water 20 min
¾ cup unsweetened almond milk
2 tbsp nutritional yeast
1 tbsp lime juice
½ tsp garlic powder
½ tsp onion powder
½ tsp chili powder
Salt to taste

INSTRUCTIONS-

1. Roast the Squash
Preheat oven to 400°F (200°C). Place squash halves cut-side down on a baking sheet lined with parchment. Roast 35–40 minutes, until tender. Scrape flesh with a fork into strands.
2. Make Cashew Queso
Blend all queso ingredients in a high-speed blender until smooth and creamy. Add more almond milk if too thick.
3. Cook the Filling
In a skillet, cook onion, peppers, and garlic with a splash of water until softened. Stir in beans (if using), cumin, paprika, salt, and pepper.
4. Assemble
Toss squash strands with veggie mixture, then spoon back into squash shells.
5. Top with Queso
Drizzle cashew queso over each boat. For a warmer, bubbly finish, bake again at 375°F for 10 minutes.
6. Serve
Garnish with fresh cilantro and enjoy hot — or chill for a portable, make-ahead lunch.
Hope you enjoy♥️

https://carlisakrenek.com/wprm_print/southwest-spaghetti-squash