State of Well-being

State of Well-being Better health starts in the kitchen. Whole ingredients support the full benefits of wellness. Follow for easy recipes that nourish your body.

Visit carlisakrenek.com

***Ginger Glow Mocktail***If your evenings have started to revolve around a glass of wine, this is a beautiful swap that...
02/27/2026

***Ginger Glow Mocktail***
If your evenings have started to revolve around a glass of wine, this is a beautiful swap that still feels special.

This Ginger Glow Mocktail is light, refreshing, and supportive for digestion without spiking blood sugar.

Why I love it
No added sugar
No artificial sweeteners
Supports digestion
Naturally anti-inflammatory from the ginger

It’s refreshing, slightly tart, and gives you that “evening ritual” feeling without the fog the next morning.

If you’re focusing on steady glucose, better sleep, or simply cutting back on alcohol, this is a simple kitchen win.

Health starts in the kitchen. Share this with someone you care about.♥️






Share this with someone you care about!♥️
02/21/2026

Share this with someone you care about!♥️

02/20/2026

**Fish Coubion**
Lower carb without skimping on the
rich cajun flavor!

 ♥️Love This Version♥️

Naturally low in fat

High protein

Low carb when served over cauliflower rice

No flour or roux needed

Deep Louisiana flavor without heaviness.

Instructions:

1. Season the Fish

Lightly season fish fillets with salt, pepper, and Cajun seasoning. Set aside.

2. Sauté the Trinity (No Oil Method)

In a Dutch oven or large pot, add the Trinity mixture with small splashes of broth. Cook 6–8 minutes until softened. Add garlic and cook 30 seconds more.

3. Build the Sauce

Stir in tomato paste and cook 1 minute to deepen flavor. Add crushed tomatoes, tomato sauce, diced tomatoes, broth, Cajun seasoning, smoked paprika, thyme, bay leaves, cayenne, and Worcestershire.

Bring to a simmer.

Choose Your Flavor Depth

Quick Version (30 Minutes Total)
My favorite)
Simmer uncovered 10–15 minutes.
Nestle fish into sauce. Cover and simmer 8–10 minutes until fish flakes easily.
Finish with lemon juice and fresh herbs.
***********
Sunday Version (Richer Flavor)

Simmer uncovered 25–30 minutes to concentrate flavor.
Add okra during the last 10–12 minutes if using.
Add fish and gently poach 10–12 minutes.
Finish with lemon and herbs.

Do not stir heavily once fish is added.

I hope you enjoy this recipe and I hope you will share it with someone you care about!

This Dirty Martini Dip is rich, creamy, and perfect for entertaining or not! Fancy in a martini glass… simple, feel-good...
02/14/2026

This Dirty Martini Dip is rich, creamy, and perfect for entertaining or not! Fancy in a martini glass… simple, feel-good ingredients!

Health starts in the kitchen.





02/13/2026

HEALTHY SWAP SHRIMP JAMBALAYA

All the Cajun flavor. None of the heaviness. One pot. Weeknight easy.

It’s Mardi Gras season at my house and jambalaya was on my mind. So I made a lighter swap version that still tastes like comfort.

No roux.
No oil.
No rice.
All the flavor.

Serves 4

INGREDIENTS

1 lb raw shrimp, thawed, peeled and deveined (I use frozen Gulf shrimp, already peeled and deveined for convenience)
1 medium onion, diced
1 green bell pepper, diced
2 celery stalks, diced
3–4 cloves garlic, minced
1 (10 oz) can Rotel (tomatoes & green chiles)
1 (8 oz) can tomato sauce (or use pasta sauce if that’s what you have)
½ cup low-sodium veggie or seafood broth
1 (12–16 oz) bag frozen cauliflower rice (thawed)
1½ tsp Cajun seasoning (Slap Ya Mama or your favorite)
½ tsp smoked paprika
½ tsp garlic powder
¼ tsp onion powder
Salt and pepper to taste
Fresh parsley or green onions for garnish

MY SHORTCUTS

• I buy frozen peeled, deveined shrimp.
• I use frozen (thawed and heated) cauliflower rice.
• If I don’t have tomato sauce, I use a no sugar pasta sauce.
• Frozen or fresh Trinity mix works great if you don’t want to chop.
• Everything cooks in one pot.

INSTRUCTIONS
1. Build the flavor base
In a large skillet or Dutch oven over medium heat, add onion, bell pepper, and celery with a splash of broth or water.
Cook 5–7 minutes until softened.
Add garlic and stir 30 seconds.

This is the Trinity. This is where jambalaya flavor starts.
2. Make it saucy
Stir in Rotel, tomato sauce, broth, and seasonings.
Simmer uncovered 8–10 minutes until slightly thickened.

No roux. No oil. The sauce does all the work.
3. Add shrimp-
Lightly season shrimp with Cajun seasoning before adding.
Nestle into the sauce.
Cover and cook 3–4 minutes per side until just pink.

Shrimp goes in last so it stays tender, not rubbery.
4. Finish with cauliflower rice
Fold in cauliflower rice.
Cook 2–3 minutes until warmed through.
Remove bay leaf.

Cauliflower rice replaces white rice. Same comfort, way lighter.

SERVE

Top with parsley or green onions.
Serve as-is or with a simple side salad.

Optional: If someone in your family wants more meat flavor, slice a low-fat smoked sausage link and stir it in during the simmer step.

APPROXIMATE MACROS (per serving)

Calories: ~330
Protein: ~32g
Net Carbs: ~12g
Fat: ~8–10g

This is how I keep comfort food in my life and still feel good.

If you make it, let me know. I love seeing your kitchen wins.






01/15/2026

Instant Pot and Terri Busha's, Veggie Stop chopped salad makes this a quick & healthy dinner, even for a weeknight!

Serves: 4–6
Prep: 5 minutes | Cook: 18 minutes

Add to Instant Pot:
• 1 lb frozen chicken breasts or thighs (omit for WFPB)
• 3 cups chopped cruciferous veggies
• 1 cup onion (fresh or frozen)
• 1 can diced tomatoes
• 1 small can green chiles (optional)
• 4 cups broth (chicken or veggie)
• 1–2 tbsp tamari or coconut aminos
• Seasoning:
• 2 tbsp
taco seasoning OR
• 1½ tbsp Tex-Mex seasoning

Cook:
• Pressure cook 18 minutes (High)
• Natural release 10 minutes,
• Shred chicken, stir, taste, adjust salt if needed

Finish (optional):
• Lime juice, cilantro, avocado
• Sour cream or dairy-free sour cream



Approximate Macros (per serving, with chicken – 6 servings)
• Calories: ~210
• Protein: ~28g
• Fat: ~4g
• Carbs: ~10–12g net



This is not a trend.This is not fear-based.This is what the research is pointing to right now.Ultra-processed foods are ...
01/09/2026

This is not a trend.
This is not fear-based.
This is what the research is pointing to right now.

Ultra-processed foods are being linked to higher risks of early death, anxiety, depression, and cognitive decline. The reason is straightforward: these products are no longer real food. They are engineered to last longer, taste stronger, and override natural hunger and fullness signals.

These are reasons I help people live a Whole Foods, plant-forward way of eating.

What does that mean?

Whole foods are foods as close to their natural state as possible:
• Vegetables and fruits
• Beans and legumes
• Nuts and seeds
• Minimally processed whole ingredients with short, recognizable labels

What about animal foods?

If animal foods are included, quality matters:
• Meat should be grass-fed and pasture-raised
• Eggs should be cage-free or pasture-raised
• Dairy, when used, should be raw and not pasteurized (such as traditional raw cheeses), preserving its natural enzymes and structure rather than being heavily altered by processing.

If you need help with a Kitchen Reset Checklist. Simply comment- "Reset" or
message me. Let's reset together and gain optimal health back.♥️





01/08/2026

If you love jalapeño poppers but want a lighter, dairy-free option, these are for you. Hope you will try them!

If you enjoy healthy comfort-food swaps like this, please like, follow and share my recipes so I can keep helping more people find delicious alternatives that still feel fun and satisfying.
Health starts in the kitchen.

Link for saving-
https://carlisakrenek.com/2024/09/stuffed-jalapenos-dairy-free-gluten-free/

Recipe:

Ingredients
• 6 jalapeño peppers, halved lengthwise and seeds removed
• ½ cup raw cashews, soaked at least 4 hours or overnight
(Short on time? Bring raw cashews to a boil in water and cook for 10 minutes. Drain, rinse, and they’re ready to blend smooth and creamy—no overnight soaking needed.)
• 2 tablespoons unsweetened almond milk
• 1 tablespoon nutritional yeast
• ½ teaspoon garlic powder
• ¼ teaspoon onion powder
• ⅛ teaspoon smoked paprika (plus more for topping)
• ⅛ teaspoon salt
• Pinch of black pepper

Instructions
1. Preheat oven to 375°F and line a baking sheet with parchment paper.
2. Place halved jalapeños cut-side up on the baking sheet.
3. Drain cashews and blend with almond milk, nutritional yeast, garlic powder, onion powder, smoked paprika, salt, and black pepper until smooth and creamy.
4. Spoon or pipe filling evenly into each jalapeño half.
5. Bake 15–20 minutes, until lightly browned and peppers are tender.
6. Finish with a sprinkle of smoked paprika and chopped green herbs (cilantro or green onion). Let cool slightly and serve warm.

If you enjoy healthy comfort-food swaps like this, please like and share my recipes so I can keep helping more people find delicious alternatives that still feel fun and satisfying.
Health starts in the kitchen.

HealthySwaps




Beet and Cabbage SoupIt's a New Year which usually means clearing things out and getting back to basics. This beet and c...
01/03/2026

Beet and Cabbage Soup

It's a New Year which usually means clearing things out and getting back to basics. This beet and cabbage soup is an easy way to use leftover cabbage and start the year with real food that just makes sense!

What's your favorite way to use leftover cabbage?

Save or print recipe-
https://carlisakrenek.com/2024/12/beet-and-cabbage-detox-borscht/

INGREDIENTS

3 medium beets peeled and grated
2 cups red cabbage shredded
1 onion diced
2 carrots grated
2 cloves garlic minced
1 tbsp apple cider vinegar
4 cups vegetable broth
1 tsp caraway seeds
fresh dill for garnish
salt and pepper to taste

INSTRUCTIONS

In a large pot, combine all ingredients except dill.
Bring to a boil, and then simmer for 30 minutes until vegetables are tender.
Serve hot, garnished with fresh dill.

NOTES
Gluten-Free, Oil-Free, Dairy-Free, Whole Food Plant-Based
Notes:
Flavor Adjustments: Add a squeeze of lemon or a pinch of smoked paprika for extra depth.
Customizable: Add beans, lentils, or quinoa for more protein and texture.

*****Better health stsrts in the kitchen.







12/30/2025

The Best New Year's Soup!
Black eyed peas, spinach, cabbage! Served with hushpuppies on the side!

My husband is a Texan, and I was born and raised in South Louisiana, so on New Year’s Day we eat our favorite good luck luck food! Black-eyed peas for good luck, greens for prosperity, and hushpuppies! Southern traditions! Let me know your favorite New Year's recipes!!
********************

New Year's Black-Eyed Pea Soup

Ingredients:
• 2 (15-ounce) cans black-eyed peas, drained and rinsed
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 can (10 ounces) diced tomatoes
• 1 can (8 ounces) tomato sauce
• 4 cups vegetable broth (low-sodium if possible)
• 1 cup shredded cabbage
• 2 cups chopped spinach
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• Fresh green onion for garnish (optional)

Instructions:
1. Sauté the vegetables:
Heat a splash of vegetable broth in a large pot over medium heat. Add the onion, carrots, celery, and garlic. Sauté for 5 minutes, stirring occasionally, until softened.
2. Combine ingredients:
Add the diced tomatoes, tomato sauce, vegetable broth, cumin, paprika, chili powder, salt, and pepper. Stir well.
3. Simmer:
Bring the soup to a boil, then reduce the heat to low and simmer for 15 minutes.
4. Add black-eyed peas and greens:
Stir in the black-eyed peas, shredded cabbage, and spinach. Cook for an additional 5–7 minutes until the greens are wilted and everything is heated through.
5. Taste and adjust seasonings.
6. Serve:
Ladle into bowls and garnish with green onion (optional)
*********************************
Hushpuppy recipe-

https://carlisakrenek.com/2025/01/healthy-southern-style-hush-puppies/

12/13/2025

Sharing once again one of my favorite-take to party holiday appetizer! Easy and delicious! 🙌♥️🎄

INGREDIENTS

6 oz. jar manzanilla olives, drained
6 oz. jar pitted Kalamata olives drained
1/4 cup fresh roughly chopped parsley
2-3 cloves garlic
2 teaspoons red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon dried oregano
Salt
fresh cracked pepper

INSTRUCTIONS

Add all ingredients to a food processor.
Pulse untileverything is well minced and combined, scraping sides as needed.
Season to taste with salt and pepper.
NOTES

Stuffed Butternut Squash with Quinoa & Cranberries! This is a hearty, colorful, and nutrient-packed dish that celebrates...
11/29/2025

Stuffed Butternut Squash with Quinoa & Cranberries!
This is a hearty, colorful, and nutrient-packed dish that celebrates holiday flavors. Roasted squash halves are filled with quinoa, chickpeas, herbs, and tart cranberries for a festive main or side dish that’s perfect for holidays or cozy weeknight dinners.

Ingredients
2 medium butternut squash halved & seeds removed
1 cup cooked quinoa
1 cup chickpeas cooked or canned, drained & rinsed
½ cup dried cranberries unsweetened if possible
¼ cup fresh parsley chopped
1 tsp garlic powder
1 tsp smoked paprika
Salt & pepper to taste

INSTRUCTIONS

Preheat oven to 400°F (200°C). Roast squash halves cut-side down on a baking sheet for 30–35 minutes, until tender.
In a large bowl, combine quinoa, chickpeas, cranberries, parsley, garlic powder, and paprika. Mix well.
Flip roasted squash, fill with quinoa mixture, and bake an additional 5 minutes.
Serve warm, garnished with fresh herbs.

Works well as both a wfpb main dish and a holiday side.










Address

Bay City, TX

Alerts

Be the first to know and let us send you an email when State of Well-being posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to State of Well-being:

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram