Hot Fat Cacao & Coffee


I love reading about nutrition and how certain foods or recipes help or hurt our body. It can be overwhelming, so I have to admit that sometimes I kind of freeze up and revert back to “easy” habits. The goal, ultimately, is to create second-nature habits that are also good for me!

Recently I came across a recipe for a drink that is good for you and yummy (woot! woot!). The best part is, I was already used to making coffee or hot tea several times a day. This would naturally fit right in with what I am already used.

I have been making these drinks for a couple months now and have to say I’m hooked! Since I first heard about these healthy fat hot beverages, I have noticed several nutritional coaches recommending them. I wouldn’t say it is mainstream yet, but the fact that it is included in the regime of multiple nutritionists gives it credibility (in my mind).

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My favorite is the Hot Fat Cacao. I have decided to replace my evening dessert with this healthy drink. Soooooo creamy, smooth and rich with healthy fats. My sweet tooth hasn’t missed a thing.

I’ve experimented with this drink and altered the recipe until it was perfect for me. Do the same for yourself. The main thing is that you want a healthy fat in the drink and minimal sweetener.  **As always, I am horrible at measuring ingredients, so

**As always, I am terrible at measuring ingredients, so all measurements listed are approximate.**

Try it and enjoy!

  • 1 cup hot liquid: I use almond milk and filtered water
  • 1 tablespoon-ish of organic cacao (NOT cocoa. There’s a difference. I use the Dagoba brand).
  • A drizzle of honey or maple syrup. (You want to keep the sugar content as low as possible). Stay away from refined sugar or brown sugar.
  • 2 Tbl grass fed butter. I use Kerry Gold. (Yep. You read that right. You can also use 1 Tbl butter and 1 Tbl coconut oil, or MCT oil).
  • A splash of real vanilla

Warm the almond milk on low heat. In a separate kettle, bring water to a boil. Using a blender that has a steam valve for hot liquids, combine all ingredients and blend for 20-30 seconds.

The result is a frothy, creamy, smooth, delicacy!



When you are brewing your morning coffee, why not turn it into a healthy fat drink that will give you energy for the morning?

Simply add a bit of grass fed butter or coconut oil to your coffee, and you’re set! (Remember, no sugar. Use a small amount of honey if you need to).

Tip:  Combine the coffee and butter in a blender versus stirring for the best texture.

Drink up, my friends!


No-Egg “Leftover” Breakfast Tacos


I have this knack of creating something when there is virtually nothing left in our cupboards. I suppose it comes easy…but it is still a lot of effort. So when I sauntered into the kitchen this morning and our fridge was nearly empty, I have to admit I let out a groan.

There were no eggs, no bacon or sausage. 😱 Nothing “breakfasty” at all. I don’t mind cereal, but the only thing in the cupboard was plain Cheerios, and even with no other choices, that wasn’t appealing at all.

No fresh berries, no bread. Nada.

I sulked out of the kitchen, I suppose, in hopes that my hubby would suggest we go out for breakfast, but he wasn’t in the mood. So I wandered back in and thought, “Laura, you do this when creating dishes for events, you can do this.”

I snagged whatever I could:

  • 2 wrinkly bell peppers (VERY wrinkly)
  • A small piece of leftover ham buried in the back of the freezer
  • Green onions
  • Sweet potato
  • 1/4 of an avocado wrapped in foil
  • A couple pieces of leftover provolone cheese
  • Package of small tortillas.

I also had some sour cream and found a package of roasted hatch chiles in the bottom of the freezer. (When I say our food situation was low….it was SLIM PICKINGS).

When I looked at everything, individually, sitting on the shelf in the fridge, all I saw at first were bits and pieces of items that probably I would have thrown out if there were other choices. But this was a good reminder that those little bits of leftover food really do add up sometimes!

So with my leftovers, this is what I came up with!! >>>>>>>>>>>>>>>> 🙌




Here’s what I did:

Sliced part of the sweet potato into skinny “fries” and sauteed them in olive oil over medium heat. It only took about 2-3 minutes to cook.

I removed them for a moment (because they cooked faster than I expected) and sauteed the leftover ham, I chopped up the good parts of the bell peppers and added that to the pan as well. Then I chopped the green onions and added the white parts. In addition, I grated the frozen hatch chiles over everything and cooked a few minutes (I still like my veggies crunchy).

A dash of basil and pink salt was the only seasoning. Then, as it was about finished cooking, I re-added the sweet potato and the tops of the green onions. I removed this from the heat after a few seconds and added a piece of cheese to the top of the warm mixture while I heated up the corn tortillas.

Reusing the same pan, I turned the heat up to med-hi and cooked the tortillas in the pan for a couple minutes on each side until toasty.

Once the tortillas were warm and soft, I combined everything and topped with sour cream and the leftover avocado.

Wow, it was good.


You can easily do this with any leftovers in your fridge: chicken, polish kielbasa, pork, asparagus, potatoes, mushrooms…you get the idea.

No eggs necessary for this breakfast.

Let me know if you try it. What a great way to use up leftover vegetables instead of throwing them away!

TIP: Chop up bell peppers and put in the freezer. An easy item to pull out and add to numerous recipes.

Cacao and Nut Protein Bites


I’ve started experimenting with protein balls/bites, without using protein powder. Something about using a food that has been processed and powdered and “isolated” doesn’t sound healthy to me. Plus the “quality” powders are extremely expensive.This was my first one and it came out really good.

That being said, I did use a hemp powder in the recipe as I had some on hand. This was my first try at protein bites and it came out really good. I made the bites fairly large, however, my recommendation is to make them smaller because it is fairly rich. Continue reading

Veal with Creamed Mushroom Sauce



A favorite memory from my childhood was going to the Café (pronounced kâ-fey by the locals) with my grandparents in Rock Springs, Wyoming.  I don’t remember the name of it because it was always referred to as THE café.  The only café we ever went to.  It had a red awning and brick walls. The interior was brown carpet, red chairs, and somewhat of an Asian/American dark decor.  The menu had everything from stir fry to open-faced turkey & gravy sandwiches and my favorite, breaded veal.  It wasn’t exactly the best cooking in the world but it was our café and a tradition every time we visited grandma and grandpa. Continue reading