State of Well-being

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

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

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.

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