State of Well-being

09/22/2025

09/21/2025

This chili works good for weekly meal planning and batch cooking! Easy ideas for making ahead- Taco Salad, Chili bake, Chili Frito (with homebaked corn tortillas instead of Fritos, as a simple side or a one pot complete meal!

Bean & Lentil Chili

Servings: 4

Ingredients
• 2 cups cooked lentils
• 1 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 carrot, diced
• 1 can (8 oz or less) corn — or use as topping
• 1 can (14 oz) diced tomatoes, with juice
• 1 can (14 oz) tomato sauce
• 1 can (14 oz) kidney beans, drained and rinsed
• 1 can (14 oz) black beans, drained and rinsed
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 tablespoon paprika
• ½ tablespoon oregano
• Salt and pepper to taste
• Optional: 1–2 cups vegetable broth or water (if you prefer a soupier consistency)

Optional Toppings
• Chopped green onions
• Diced avocado
• Fresh cilantro
• Sliced jalapeños
• Lime wedges for squeezing

Instructions
1. In a large pot, sauté the onion and garlic over medium heat with a splash of water or vegetable broth until fragrant.
2. Add bell pepper and carrot. Cook 3–4 minutes until slightly softened.
3. Stir in lentils, corn, diced tomatoes, tomato sauce, beans, and all spices.
4. If you’d like a soupier chili, add 1–2 cups vegetable broth or water. Stir well.
5. Simmer uncovered for 20–25 minutes, stirring occasionally, until flavors blend. Taste and adjust salt/pepper.
6. Serve hot with your choice of toppings and a squeeze of lime.
🥑🍋‍🟩🌶️ Enjoy!

09/18/2025

Weekend Made Simple: Guacamole 🥑

Why Thursday Matters:
Guacamole is always best fresh, and the secret is ripe avocados. Buy them today and they’ll be just right for the weekend. Easy, fresh, and ready for anything! That's how we keep the weekend simple.

Short Version (Quick Guac)
• 3 ripe avocados
• Juice of 1 lime + pinch of sea salt
• Stir in store-bought pico or a can of Rotel (drained).

Mash, taste, done. Weekend ready!

******
Original Version (Classic Guac)

Ingredients:
• 3 ripe avocados
• 1 medium lime, juiced (about 2 Tbsp)
• ¼ tsp sea salt (or to taste)
• ½ cup grape tomatoes, diced
• ¼ cup red onion, finely chopped
• 1–2 Tbsp fresh jalapeño, minced (more for heat)
• ¼ cup chopped cilantro (optional)
• 1 clove garlic, minced (optional)
• Optional: splash of pickled jalapeño juice for extra tang

Instructions:
1. Cut avocados, remove pits, and scoop into a bowl. Mash with a fork, leaving some chunks.
2. Add lime juice and salt, stir to combine.
3. Mix in tomatoes, onion, jalapeño, cilantro, and garlic (if using). Adjust seasoning.
4. Serve fresh with veggie sticks, tacos, fajita bowls, tortilla chips, salads...you name it!
♥️Enjoy

For saving- link is in comments.

09/17/2025

Dinner in 20 Minutes!
Thai Coconut Curry Made Easy

Sauté onion, garlic, and ginger, then add tofu, broccoli, bell pepper, and snap peas. Stir in coconut milk, veggie broth, curry paste, and soy sauce. Cook 5 minutes in the Instant Pot or 15–20 minutes on the stove. Finish with lime juice and serve over rice, quinoa, or cauliflower rice with cilantro on top.

What you’ll need:
• 1 block firm tofu (cubed)
• 1 can coconut milk
• 1 cup veggie broth
• 1 cup broccoli florets
• 1 bell pepper, sliced
• 1 cup snap peas or green beans
• 1 onion, diced
• 2 cloves garlic, minced
• 1 Tbsp fresh ginger
• 2 Tbsp red curry paste
• 1 tsp soy sauce or tamari
• Juice of 1 lime
• Cilantro + rice, quinoa, or cauliflower rice for serving.
♥️Enjoy

09/14/2025

****Easy Homemade Granola****
It’s that time of year when cozy mornings call for something crunchy & warm! This Homemade Granola is simple, flavorful, and perfect sprinkled over yogurt, layered into parfaits, or on a take along snack!♥️








Homemade Granola

Ingredients
• 3 cups old-fashioned rolled oats
• 1 cup mixed nuts (almonds, walnuts, pecans), chopped
• ¼ cup maple syrup
• 1 tsp vanilla extract (optional)
• ½ tsp cinnamon (optional)
• Pinch of salt

Instructions
1. Preheat oven to 325°F and line a baking sheet.
2. Mix oats + nuts in a large bowl.
3. Whisk maple syrup, vanilla, cinnamon, and salt.
4. Pour over oats and nuts; stir well.
5. Spread evenly on baking sheet.
6. Bake 20–25 minutes, stirring halfway, until golden.
7. Cool completely (it crisps as it cools).
8. Store in airtight container for up to 2 weeks.

09/12/2025

***Loaded Spaghetti Squash***

1. Roast spaghetti squash halves at 400°F for 35–40 minutes until tender.

2. Sauté mushrooms, onions, peppers, and broccolini with garlic, tamari and seasonings.
3. Fluff the squash strands with a fork.

4. Load with the veggie mixture and serve hot.👏

Simple, hearty, and full of flavor.

09/10/2025

Craving chocolate but want to keep it light?
This quick mousse is rich, creamy, and protein-packed — the perfect way to satisfy your sweet tooth!

❤️😉

⸻

INGREDIENTS
• 1 block (14 oz) silken tofu, drained
• 1 cup dark chocolate (70% cacao or higher), melted — plus extra for garnish if desired
• ¼ cup maple syrup
• 1 cup fresh raspberries

⸻

INSTRUCTIONS
1. In a blender or food processor, blend the tofu, melted chocolate, and maple syrup until smooth and creamy.
2. Pour into bowls and refrigerate for 30 minutes to set.
3. Top with raspberries and extra chocolate shavings before serving.

09/09/2025

GUILTLESS PASTA SALAD! Gluten free, dairy free, high protein! Easy for dinner and is great leftover! Batch cook your chickpea pasta! Everything else is raw or canned! Balsamic dressing is perfect for this dish! All in under 10 minutes.

Chickpea Pasta
Black olives
Cherry tomatoes
Chopped artichoke hearts
Red onion
Chickpeas


Easy Balsamic dressing-
https://carlisakrenek.com/2024/04/balsamic-maple-dressing/

Need more lunch/dinner ideas that are easy and healthy? Go to -
https://carlisakrenek.com

09/08/2025

**Vegetables and Bean Stew**

Cozy, hearty, and on the table in just 20 minutes! This Italian-style vegetable and bean stew is the perfect fall recipe to save for busy weeknights. Make it on the stovetop or in your Instant Pot for a quick, nourishing meal that’s also perfect for meal prep, freezer-friendly, and delicious as leftovers.






INGREDIENTS

1 can 15 oz cannellini beans or kidney beans, rinsed and drained
1 cup diced tomatoes fresh or canned
1 cup diced zucchini
1 cup diced bell pepper any color
1 cup diced carrots
1 small onion diced
2 cloves garlic minced
2 cups vegetable broth
1 teaspoon dried basil
1 teaspoon dried oregano
½ teaspoon red pepper flakes optional, for heat
salt and pepper to taste
fresh basil or parsley chopped (for garnish)
INSTRUCTIONS

Sauté the Vegetables: Set the Instant Pot to the sauté function. Add the diced onion and bell pepper, and cook for about 3-4 minutes until softened. Add the minced garlic and sauté for another minute until fragrant.
Add Remaining Ingredients: Stir in the diced tomatoes, zucchini, carrots, cannellini beans, vegetable broth, dried basil, oregano, red pepper flakes (if using), salt, and pepper. Mix well to combine.
Pressure Cook: Close the lid of the Instant Pot, set the valve to sealing, and cook on high pressure for 10 minutes. Once the cooking time is complete, allow for a natural pressure release for about 5 minutes, then quick release any remaining pressure.
Serve: Carefully remove the lid and stir the stew. Adjust seasoning with additional salt and pepper if desired.
Garnish and Enjoy: Ladle the stew into bowls and garnish with fresh basil or parsley. Serve hot with my Savory Herb Biscuits,

https://carlisakrenek.com/2025/09/savory-herb-biscuit/

or over cooked quinoa or cauli-rice!

Notes:
Customize the Vegetables: Feel free to add other vegetables such as spinach, kale, or mushrooms for added nutrition and flavor.

Vegan, Gluten-Free, Oil-Free, Whole Food Plant Based
NUTRITION
Calories: 280kcal
Carbohydrates: 45g
Protein: 12g
Fiber: 12g
Sugar: 6g

See this recipe and more:
https://carlisakrenek.com/wprm_print/instant-pot-italian-vegetables-and-bean-stew

09/07/2025

We had a great time in Cabo! It was the perfect place to slow down, relax, and recharge. Sometimes a change of scenery is all you need to come back with fresh energy. Thank you Violet Ortigoza with Vacations by Violet🇲🇽♥️🌺

09/04/2025

This really hits home for me...especially when those cravings show up for things I know won’t move me forward (like restaurant tortilla chips or a glass of wine).🤔

It’s all about pausing, remembering goals, and choosing what truly fuels my body on this health journey. 💪