Chicken in Plum Sauce

You may not know this, but as much as I love cooking I do enjoy lazy meals and thanks to the invention of a slow cooker they have become easy.

So this past weekend your girl decided to try something a little different and just throw a bunch of stuff into my slow cooker and it turned out amazing.

Step 1.

Grab your slow cooker if you have one, but if not, believe me when I tell you it is a worthwhile investment.


Next, you will need :


1.5lbs of boneless chicken breast and thigh cut into the size of your choosing.




Measure out 2 tsp of Olive Oil, 1/3 cup of plum sauce, ¼ cup of ketchup and 1tbsp of soy sauce


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Slice ½ of a large yellow onion

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4 cloves of garlic, sliced



Add the olive oil to the base of the slow cooker, along with half of the onions. Layer the chicken on top of the onions followed by your sauces and the remainder of the onions.

You should have something that looks like this:


Next, add ¼of a cup of water and place the lid on the slow cooker. Place the time to 4 hours and allow to cook. Halfway through cooking, check the sauce and add any additional seasoning you may require and allow the cooking process to continue.

Once the time ends, pair the chicken with your favourite side and enjoy.


I hope you try out this easy recipe and that you enjoy it. Thank you for stopping by and be sure to let me know what you think about it in the comments if you try it.

Until next time.

Kisses from K

Honey Balsamic Roasted Veggies

I make roasted vegetables regularly but I must say this version is possibly my favourite. It’s absolutely delicious and easy to prep. When it comes to doing meal prep or making healthy lifestyle changes finding ways to simplify it makes it easy to stick to. With the array of vegetables out there roasted vegetables is a year-long meal option for anyone. If you try it let me know how you like it.


1 Bell Pepper

1 Purple Onion

8 Baby Potatoes

6 radishes

2 large Carrots


5tbsp Olive oil

3 tbsp Balsamic Vinegar

3 tsp Honey

3 cloves of Garlic




  • Preheat your oven to 425º F
  • Cut vegetables into the size you prefer ( I wedged mine) and place into a bowl.
  • Mix together all ingredients for the coating and pour over the vegetables, coat all pieces then spread onto a baking sheet.
  • Roast Vegetables for 20 mins.




And enjoy with whatever protein works for you, we had it with 👇🏾


Healthy, easy and delicious.

Talk to you soon.

Kisses from K

Veggie chilli

One of my favourite thing to prepare is chilli. One because it allows me to cook and do other things and two because the slow cooking process makes all the flavours melt together so well.

So here’s what you’ll need:

3 baby bell peppers

1 yellow onion

3 cloves garlic

2 carrots

1 can of tomato paste

1/4 cup tomato sauce

1 can of tomatoes

1 can of black beans

1 can of white cannellini beans

2 cups of water

Spices of your choosing I used a herb and garlic, onion powder, cayenne and bay leaves

And a slow cooker

Place ingredients into the slower cooker and allow to cook for 6 hrs occasionally stirring and tasting to ensure the flavour is perfect for you. Also you can add ground meats to this if you would prefer the meat variety.

I hope you enjoy it

Kisses from K

A week in food

Banana bread bagel, dairy-free cream cheese and smoked salmongranola bar Salad BowlLettuce Breakfast wraps and avocado toastmeal prep

Curried Veggies and Cauliflower Rice

Baked chicken and honey roasted veggies

Baked chicken and potato gratin Spicy Beet SoupProtein Snack bites

Burrito Bowl

I hope this gives you some ideas.


Chocolate Coconut Peanut Butter Cookies

This quick and easy snack is delicious and filling and perfect for anyone who love chocolate coconuts and peanut butter as much as I do

  • 1/4cup coconut oil
  • 1tbsp of baking sofa
  • I I/4 cup coconut flour
  • 2 tbsp of coconut milk
  • 11/4 cup coconut flour
  • 1/2 cup coconut oil
  • 1tsp baking soda
  • 1/2 tsp baking powder
  • 2 tbsp peanut butter 1/2 block of dark chocolate
  • 1 tsp vanilla
  • 4 eggs
  • 1/2 cup dates (soaked Andean through the food processor )
  • Combine dry ingredients
  • Add your wet ingredients
  • Mold into cookies or roll out the batter and use a cookie cutter
  • bake for 10 mins at 400F

yummy !!!!

Ginger Turmeric & Squash Soup

It’s freezing in these Toronto streets so nothing hits the spot like a warm bowl of soup.

And your girl has a delicious anti-inflammatory bowl of goodness just for you.


4 cups Butternut Squash

2 cups Celery

2 medium carrots

1 medium Yellow Onion

2 cups Vegetable Broth

3 cups Water

2 cups Red Lentils

12 cloves garlic

1 tbsp ginger paste

1 tsp cayenne pepper

1 tbsp turmeric


Peel, cut and seed butternut squash. Slice onion in halves and slice carrots in halves. Coat squash, garlic, onion and carrots with olive oil and place on baking trays.

Roast for 30 minutes at 425F. Place lentil and celery in pot with broth and water, bring to a boil, add roasted vegetables and seasoning and reduce to medium heat. Add salt to taste

Allow soup to cook for 20 minutes and then enjoy.

And enjoy, I topped mine with some fried tofu here.

I also like it with avocado.

Here’s some inspiration

It has been a minute since I’ve posted here but it’s not because I don’t want to but with school and work time is limited especially with semester one coming to a close. So here’s a quick post to inspire healthy eating even when life is a bit crazyegg, bacon, kale and spinach breakfast bowldairy free & gluten free Mac and cheesegluten free fried chickenBanana bread topped with avocado spinach and eggs with a side of bacon and fruitsshrimp and Asparagus PestoGluten Free Banana Breadcoconut crepes and a veggie and bacon omelet nuts and berry salad with a side of green juicebeet and Carrot smoothie turkey Chilli for when it gets chilly Fruit and nut pumpkin oatmealPumpkin Protein PancakesCreamy coconut and broccoli soup

Sweet potato and coconut soupRoasted salmon and sprouted greens salad Chicken and veggie stir fry

I hope you enjoyed this beautiful healthy eye candy. Love you guys.

Kisses from K

Dark Chocolate Peanut Butter Brownie


It has been some time now since Ive been motivated to blog, but today I got some inspiration as a sweet craving while studying led to a quick grocery run and a baking session (aka procrastination ).And I must say I  was pleasantly surprised by the outcome​.(By the way ignore the captions on the videos I had no intention of writing this so I saved them from my instastories, go follow me there if you haven’t started as yet)


1 cup Ground Flaxseed 
1/4 cup Cocoa Powder, Unsweetened, 
1 tbsp Cinnamon, Ground  1 Calorie per serving
1/2 tbsp tablespoon powder
1/2 tbsp Himalayan Pink Salt
2 Egg, Whole Raw, Fresh
1 tsp Vanilla Extract
1 tsp Apple Cider Vinegar,
2 tbsp coconut oil (2 for brownie, 3 for glaze)
1/4 cup maple syrup
1/2 cup natural peanut butter
1/4 cup Pecan Halves (crushed)
1/4 cup coconut milk
1/4 cup Coconut Milk
1/4 cup dark chocolate chips
3 tbsp coconut oil
3/4 cups dark chocolate chips
1tbsp Coconut Milk
1tbsp Maple Syrup
First Preheat oven 350ºF. Combine all your dry ingredients in a bowl

 In a separate bowl combine wet ingredients

Then slowly mix wet ingredients into dry ingredients

​​Pour mixture into a greased baking tin or dish and place into your oven. Bake for 20 minutes

Finished Brownie b
Let the brownie cool before removing from baking dish and glazing
 Allow you brownie to cool, once cooled then combine the ingredients for your glaze in a double boiler over medium low heat. Stir until all the chocolate has melted and all the ingredients are combined.
Double Boiler
A make shift double boiler for me glaze

Remove brownie from the pan and place on a cookie sheet or a cooling rack inside a cooky sheet and pour on your glaze allowing it to cover the brownie. Place brownie into the refrigerator until you are ready to eat.

I hope you enjoy this quick and easy dessert idea and I will see you in my next post.

Bon Appetit

Prep with Me: Mini Blueberry “Cheesecake” Recipe

If you are similar to meaning that you LLLOOOVVVEEE cheesecake but you are intolerant to dairy, I think I have found the perfect solution for you. My mom and husband tried and loved it as well so I think its safe to say its pretty delicious.

So here’s what you are going to need.


Food processor



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5 Medjool Dates (soak in warm water for 10 minutes if sticky to touch)

1 cup Pecans

In a food processor place the pecans and pulse until it becomes finely ground, following which you can add you dates and continue to pulse until the dates are chopped and mixed with the pecans into a paste.

Once done you can go ahead and add the mixture into your muffin tin and set aside, I placed mine into the refrigerator.

I places strips of cupcake cups into my sheet to help me get them out once they had set.


1½ cups of Cashew (soak in warm water for an hour prior to starting)

1 lemon

1/3 cup Coconut Oil

½ cup Coconut Milk (from the can)

½ Maple Syrup (or sweetener of choice)

Combine your ingredients in a food processor and blend until smooth, once completed pour the mixture into your prepped crust and cover with plastic wrap. Place in the freezer for 4-6 hours to set and then enjoy.

As  for the flavour, that decision is completely yours, I had blueberries at the time so I simply pulsed them and added them to the completed “cheesecake”


I hope you give this recipe a try if you have the same dairy limitations I do and let me know if you enjoyed it.


Bon Appetit and I will talk to you later

Kisses from K




Prep with me: Cauliflower Quinoa and Shrimp Squash Curry

Prep with me is where I share with you meal prep ideas that I have personally tried and loved and this recipe is no different. Born out of the desire to use up items left over from last weeks meal prep of Roasted Vegetables and Broiled Chicken, I decided on a Shrimp and Squash Curry with a Cauliflower Quinoa side. I hope you find inspiration in this meal or even make it and that you enjoy it as much as I did. SO LETS GO!


Step one is to gather all your ingredients

Cauliflower Quinoa

  • 1 cup(s), Water Filter
  • 0.50 Cup, raw, Quinoa, Raw
  • 2 cup, Cauliflower – Raw

Shrimp Squash Curry

  • 1 tbsp, Spices, curry powder
  • 1 dash, Salt
  • 1 teaspoon, Cayenne Pepper, Ground
  • .5 cup  Onion (sliced)
  • 1 clove, Garlic, raw
  • 1 container (340.00 gram), Pacific White Shrimp – Cooked 31 – 40
  • 3.5 tbsp, Coconut Cream
  • 1 teaspoon  (15 g), Raw Honey
  • 1 tsp(s), Spices, turmeric, ground
  • 4 cup, cubes, Squash, winter, butternut, raw
  • 1 cup water

Step Two is to start cooking


Cauliflower Quinoa

1. Cook Quinoa in water on a medium to low heat until completed
2. Place cauliflower in a food processor and pulse until it reaches a rice like consistency
3. Combine cauliflower and quinoa and leave on low heat for 5-10 mins.
Pulsed Cauliflower /Cauliflower Rice

Shrimp Squash Curry

  1. On medium heat in a non stick pot add onions and cook until translucent File_002
  2. Add water to onion and allow to water to start boiling once warm add the coconut cream and stir
  3. Once milk is fully combined add, curry powder, turmeric, salt, ginger, cayenne and honey and stir
  4. Add squash and carrots and cover, allow to cook until the become soft
  5. Once your squash are soft and tender add your shrimp and allow shrimp to cook for another 5 minutes. File_000 (1)
  6. Now you are all done, simply plate with your cauliflower Quinoa and enjoy

    Bon Appetit!


I hope you try this recipe and enjoy it as much as I did.  Nutritional info listed below
Talk to you soon
Kisses from K