Sunday, July 30

Egg-cellent Latte

Your favorite coffee
1 tbs Ghee
1 egg
1-2 drops peppermint oil


1. Pour 2-4 cups of coffee in a blender (depending on how much you would like)
2. Add Ghee, egg and peppermint oil
3. Blend for 1 min.
4. Pour and enjoy!

Tuesday, January 17

Salsa Shredded Chicken

Total Time: 30 min
Required Tools: Instant Pot

4 boneless chicken breast
1 jar of your favorite salsa
1/4 cup of water

1. Wash chicken breast
2. Place chicken, salsa and water in the Instant Pot
3. Press the poultry button, and set the timer to cook for 20 min.
4. When the timers done, let the steam out and place the chicken in a bowl. Shred with two forks.
5. It's that easy! 
6. Serve in almond flour tortillas for fajita night or on salads for lunch. Enjoy :)

No no, Maddie. It's not for dogs.

Tuesday, September 20

Chicken and Butternut Mexican Casserole

As fall approaches, this dish hit the spot! It's also an easy option for serving large groups with just one dish. We hope you enjoy this Texas twist on a chicken and butternut squash casserole. 

Prep and Cook Time: 90 minutes (unless using crock pot where shredded chicken will need 4-5 hours)
Tools: 9" X 13" baking dish, Instapot or crock pot
Serves: 6 - 8 people


Casserole Vegetables 
  • 1 chopped butternut squash
  • 1/4 c diced onion
  • 1 roughly chopped green pepper
  • 1 diced jalapeño 
  • 1 tsp cumin
  • 1 tbs coconut oil
  • 1 15 oz can of black beans
  • 2 jars salsa (Mrs. Renfro's black bean or Texas Texas black bean and corn)
  • 2 c Mexican blend shredded cheese
  • 1/2 c cilantro
  • 8 corn tortillas
  • Salt and pepper to taste

Shredded Chicken
  • 4 small chicken breasts
  • 1/4 c salsa
  • 1/1 c water
  • Salt and pepper to taste 

1. Preheat oven to 400 degrees
2. Chop and dice butternut squash, pepper, jalapeño and onion. Mix together in 9" X 13" baking dish. Mix in 1 tbs of coconut oil, 1 tsp of cumin and salt and pepper to taste.
3. Cover baking dish with tin foil and back for 30 min. 
4. While the vegetables are baking, prepare the shredded chicken.
5. If you have an Instapot (and, if you don't you should get one!), place the chicken in the Instapot. Sprinkle salt and pepper on the chicken. Top with 1/4 c salsa and 1/4 of water. Press the poultry button and set the Instapot to cook for 25 min. If you don't have an Instapot you can cook the chicken in a crock pot with 1/2 cup water (instead of 1/4 cup) for 4 to 5 hours.
6. After 30 min, check on the veggies and stir. Cook for an additional 10 min or so. 
7. Rinse the black beans and mix with 1 c of salsa and cilantro in a large bowl. Set aside.
8. When the Instapot chicken is finished, let out the steam, and shred the chicken with two forks. 
9. When the butternut squash is soft and veggies done, add them to the bowl with the black beans and salsa.
10. In the same dish the veggies cooked in, cover the bottom with a thin layer of salsa and begin to layer the casserole. First, place a layer of salsa at the bottom of the pan and then the quarter cut corn tortillas, then a layer of the veggie mix, then a layer of shredded chicken topped with 1 cup of cheese (or half your bag). Then top with another layer of tortillas, veggies, chicken and cheese.
11. Cook the casserole for 20 min or until the cheese on top is lightly golden.
12. When finished, let the dish cool for 5 - 10 min and garnish with cilantro. 
13. Serve with guacamole, sour cream, salsa, however you like! 
14. Enjoy!

Saturday, March 26

Green Eggs & Sausage

Prep & Cook Time: 15 min
Serves: 2 - 4

4 eggs
4-6 bunches of kale
1/2 tsp of turmeric
Salt & pepper to taste
1/2 cup of water
Goat cheese (optional)

1. Pour a half cup of water into a blender and add the kale, blend to desired texture (add more water if needed)
2. Add turmeric, salt, pepper and other desired species to the kale (we love to add turmeric to recipes as it has great anti-inflammatory benefits)
3. Add eggs to the blender, and blend for several seconds, just until mixed. We've read that you don't want to overly blend the eggs as it breaks down their protein that's so beneficial for us!
4. Pour the eggs into a pan and cook until scrambled.
5. Sprinkle with goat cheese and serve with sausage or bacon! We love Applegate Organics sausage  or we'll place orders from U.S. Wellness meats.

Sunday, October 25

Winter Running Program

One of the best things I've ever done in my endurance career was join a group program. I learned so much, was held accountable by others, and had a ton of fun. If you live in the surrounding Dallas-area and are looking for a more customized way to train (as opposed to downloading an online training program), consider joining me and others in this Winter Running Program.

Running season is upon us! Run happy, friends.
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