Salad doesn't always have to be cold! This one is warm and flavourful. 

Ingredients (Serves 2)

10-11 oz prawns
2 medium onions
2 2/3 cup cherry tomatoes
4 tbsp fresh cilantro 
2 cups bean sprouts
2 tbsp coconut oil
1/2 tsp flaked chili peppers 
Juice of 1/2 lime
1 garlic clove
pinch of Himalayan or sea salt

Directions 

1. Finely chop onion, cilantro, and mash garlic clove. 
2. Heat a pan greased with coconut oil and saute onion and garlic until slightly brown. Add prawns and cook until pink. Add cilantro, bean sprouts, and a pinch of salt, still until done. Set aside and keep warm. 
3. Heat a second pan greased with butter and saute tomatoes on high heat until skins split open. 
4. Transfer tomatoes to a serving bowl and top with prawns and bean sprouts. Squeeze lime juice over top. 

Nutritional Info per Serving (1/2 recipe)
Calories: 273
Fat: 14g
Net Carbs: 9.2g
Protein: 25g 

Enjoy! 

Need a warm hug on a cold day? A piping hot bowl of my sugar-free low-carb chili should do the trick! 

Ingredients (Serves 8)

1 tbsp EVOO
1 medium onion diced
2 garlic cloves minced
2 jalapeno peppers diced
2 tbsp chili powder
1 1/2 tsp cumin
1/2 tsp sea salt
1/4 tsp cayenne pepper
1/4 tsp fresh cracked black pepper
1/8 tsp cinnamon 
2 lbs. ground beef
2 cans diced tomato

Directions 

1. Heat EVOO in a deep pot or skillet over medium heat.
2. Add chopped onion, jalapenos, and garlic and saute for 2-3 minutes. 
3. Stir in chili powder, salt, pepper, cinnamon, and cayenne to coat the veggies. Add ground beef and cook until brown, approximately 6-9 minutes. Drain excess liquid.
4. Add tomatoes and bring to a boil. Reduce heat to low and let simmer for 20-30 minutes.


Nutritional Info per Serving (approx. 1 cup)
Calories: 412
Fat: 31g
Net Carbs: 4.5g
Protein: 26g 

Enjoy! 

These oven-baked meatballs are quick and easy to prepare. Try them with fresh greens or salads!

Ingredients (Serves 4)

28 oz ground turkey
4 large free-range eggs
1 tsp pink Himalayan or sea salt
Fresh ground black pepper
8 tbsp fresh parsley
400g small mozzarella balls
8-pieces chopped sun-dried tomatoes
4 tbsp fresh basil
4 tbsp extra virgin olive oil

Directions 

1. Pre-heat oven to 350°F. Drain Mozza balls, pat dry with a paper towel, and put them in a large mixing bowl.
2. Finely slice dried tomatoes and chop basil. Place into the bowl and lightly coat and toss with olive oil. 
3. In a separate bowl, mix turkey with eggs and add fresh parsley. Then salt and pepper those bad boys. 
4. Create hand-sized burgers. 
5. Place a Mozza ball with tomatoes and basil in the center of the burger and wrap the meat around to create a ball.
6. Arrange meatballs in a baking dish greased with olive oil. 
7. Bake for approximately 25 minutes.

Nutritional Info per...

Ingredients (16 servings)

1 bar extra dark chocolate (99%)
1/2 cup extra virgin coconut oil
1/2 cup dried flaked coconut
3 tablespoons unsweetened freeze-dried berries (raspberries, cranberries, or strawberries)
1/3 cup macadamia nuts
1/2 teaspoon coarse pink Himalayan salt

Directions 

1. Melt chocolate and coconut oil in the microwave for about 1 minute.
2. Toast coconut flakes in a non-stick pan. Add whole or chopped macadamia nuts and spoon in dry unsweetened berries.
3. Place in a parchment-lined baking dish and cool in the fridge for about 2 hours.
4. Remove from fridge and cut into equal pieces.

Nutritional Info per Serving
Calories: 109
Fat: 12g
Net Carbs: 1.1g
Protein: 1g 

Enjoy! 

I can't begin to tell you how much I enjoy this simple and delicious dish. Mahi Mahi is "the steak of the sea". Thick, dense, and packed full of protein. 

Serves 4

Ingredients

4 Mahi Mahi Fillets
1/2 cup full fat mayo
1 lemon, juiced 
1/4 cup white onion, finely diced
1/4 teaspoon pink himalayan salt
1/4 teaspoon ground black pepper
1/2-1/2 minced garlic

Directions

1. Pre-heat oven to 425°F.
2. Rinse fish, pat dry with a paper towel, and arrange in baking dish.
3. Mix mayo, lemon juice, garlic, salt and pepper in a bowl and spread on fish.
4. Bake at 425°F for 25 mins, then broil on hi for 5 mins to brown the top.

Nutritional Info per Serving
Calories: 294
Fat: 25g
Net Carbs: 0g
Protein: 20g

Enjoy!

This beautiful salad has such gorgeous colors, it’s like a painting! And it’s very good for you. Beets are a great source of antioxidants that help reduce the risk of cancer. They are also a great source of folate, magnesium, and potassium. Just remember to wear gloves when you work with beets, or your hands will be stained red for days!

Serves 4
Ingredients
4 large beets
1⁄2 cup water
1 head cauliflower
1⁄4 cup extra-virgin olive oil
1 shallot, minced
2 tablespoons red wine vinegar
2 tablespoons coconut milk
1/2 tablespoon honey
1⁄2 teaspoon salt
1⁄8 teaspoon pepper
6 cups mixed salad greens
1⁄2 cup toasted pumpkin or sunflower seeds
1/2 cup sliced fresh basil leaves

Directions
1. Preheat oven to 375°F. Place beets in a baking dish. Add water, cover
tightly, and bake for about 65–75 minutes or until a knife slides
easily into a beet. Remove from pan and let cool on wire rack.
2. When beets are cool, peel them and cut into 1⁄2" cubes. Set...

Are they cookies or are they healthy fat bombs? Both!

Serves 12
Ingredients
1 cup unsweetened shredded coconut
1 egg white
¼ cup erythritol
½ tsp. almond extract
1-ounce 90% dark chocolate
2 tbsp. coconut oil
Salt

Directions
1. Bake coconut on a parchment paper-lined baking sheet at 350°F for 5 minutes or until toasted.
2. Beat the egg until it doubles in size. Incorporate erythritol, salt and almond extract little by little, while continuing to mix.
3. Add the toasted coconut and mix well.
4. Pack little balls of the mixture into a 1½” ice cream scoop, then place them on a parchment paper-lined baking sheet. Bake for 15 minutes at 350°F.
5. Melt the chocolate together with the coconut oil. You can do this in the microwave: heat for 10-second intervals until melted.
6. When the macaroons are done, drizzle each one of them with the chocolate.

Nutritional Info per Serving
Calories: 75
Fat: 7g
Net Carbs: 1g
Protein: 1g

Enjoy!

Here's to your success,

Shawn Wicks
"The...

Dip it. Dip it good! A little guacamole just makes life better.

Serves 8

Ingredients
4 avocados
1 small onion, chopped
2 tomatoes, chopped
1 jalapeño, chopped
1 tbsp. lime juice
½ tsp. salt
½ tsp. cumin
½ tsp. salt
½ tsp. cayenne pepper
1 tbsp. minced garlic

Directions
1. In a large bowl, add the chopped and peeled avocados and the lime juice. Mash the avocados with a potato masher and add spices.
2. Add the jalapeños, onions and tomatoes and mix again.
3. Let rest for an hour before serving.

Nutritional Info per Serving
Calories: 141
Fat: 11g
Net Carbs: 12g
Protein: 4g

Enjoy!

Here's to your success,

Shawn Wicks
"The Diabetic Fighter"
Nutrition Coach & Blood Sugar Control Specialist
Type 1 Diabetic

The combination of cheese and bacon here will transform your sprouts into everybody’s new best friend!

Serves 4

Ingredients
5 slices bacon
16 oz. Brussels sprouts
6 oz. cheddar cheese

Directions
1. Fry the bacon until crisp. Cut into small pieces.
2. Shred the Brussels sprouts with a food processor. In the bacon grease, fry them until tender.
3. Add in the bacon and cheese when the Brussels sprouts are crispy and translucent.
4. Cook until melted.

Nutritional Info per Serving
Calories: 260
Fat: 22g
Net Carbs: 5g
Protein: 17g

Enjoy!

Here's to your success,

Shawn Wicks
"The Diabetic Fighter"
Nutrition Coach & Blood Sugar Control Specialist
Type 1 Diabetic