KETO is working for millions of people, but some seem to stall on weight-loss after a few months of a vegetable-heavy keto diet. A Ketovore diet is a great option, full of delicious, nutrient-dense fatty-meat. This video gives you a head start on moving to a ketovore diet.
The carnivore diet works great for 100,000’s of people, but many miss the flavor/taste provided by some plants. Ketovore is a great option to add flavor back into your diet while keeping the carbohydrate count very, very low.
Ketovore Diet video: https://youtu.be/c2h4uoD512I
LIES MY DOCTOR TOLD ME: https://amzn.to/2YxwHK9
Daily MINERALS: http://bit.ly/MineralFix (Discount)
Two diets on the Proper Human Diet Spectrum:
◼KETO 101 Videos: http://bit.ly/KETO101
◼CARNIVORE 101 Videos: https://bit.ly/Carnivore101
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Spring Chicken and Dumplings with leeks, mushrooms, and peas is a cozy, spring-inspired one-pot dinner made with my fluffy yogurt dumplings for extra protein.
Spring Chicken and Dumplings
This high-protein, spring-inspired take on chicken and dumplings is just as cozy and comforting, with tender chicken, earthy mushrooms, sweet leeks, and peas simmered in a savory broth. I used my yogurt dumplings from my Skinnytaste Simple cookbook. They add a little more protein and come out so fluffy while soaking up all that flavor. My husband, Tommy, loved this dish so much that he even ate the leftovers (which he never does!) and asked me to make it again the next week.
Why This Chicken and Dumplings Recipe Works
I’ve been testing this new healthy chicken and dumplings recipe with spring ingredients, and my family has been loving it. It’s cozy and light, great for those cooler spring nights.
Comfort food made healthier: The same classic chicken and dumplings lightened up without cream or milk.
One-pot meal for maximum convenience and minimal cleanup
Protein-Packed: Over 50g protein!
Layers of flavor: Sautéed mushrooms and leeks create a richer, more savory broth.
Ingredients You’ll Need
Keep reading for all the ingredients in this homemade chicken and dumpling soup recipe. See the recipe card below for the exact measurements.
Baby Bella Mushrooms: Wipe dirt off the mushrooms using a damp paper towel.
Kosher Salt for seasoning
Leeks: Remove the dark green tops, then cut the white and light green parts into circles. Submerge in a bowl of cold water to get rid of any dirt. Lift them out and rinse again to make sure they’re clean.
Self-rising Flour contains baking powder and salt to help the dumplings rise.
Broth: Use low-sodium chicken broth as the base, then add Better Than Bouillon to enhance the flavor.
Boneless, Skinless Chicken Thighs: Trim off the fat with kitchen scissors and cut into cubes.
Plain Nonfat Greek Yogurt adds extra protein to the dumplings.
Fresh Chives for a mild onion flavor
Petite Peas: Use fresh or frozen peas.
How to Make Chicken and Dumplings
The dumplings are super easy. They only have 4 ingredients, and the cooking process is completely hands-off. Just add them to the broth and let them simmer. See the recipe card at the bottom for printable directions.
Cook the vegetables: Sauté the mushrooms until soft, then add the leeks. Cook for a few minutes, then stir in 1 tablespoon of flour.
Boil and simmer: Add the broth and bouillon, tasting and adjusting salt if necessary, then place the chicken thighs in the pot. Increase the heat to high, bring to a boil, then reduce to a simmer. Cover and cook for about 25 minutes, until the chicken is no longer raw. Stir in the peas.
Make the dumplings: Mix the flour, yogurt, chives, and salt together.
Cook the dumplings: Spoon teaspoons of dough into the soup. Cover and simmer for 20 minutes until the dumplings are tender.
Variations
Mushrooms: Swap baby bellas for white button mushrooms, shiitakes, or a mix. If you don’t like mushrooms, replace them with carrots or celery.
No self-rising flour? King Arthur has a recipe you can use with all- purpose flour.
Protein boost: Substitute chicken bone broth.
Chicken: Swap thighs for 2 pounds of diced chicken breasts. You can also use leftover cooked chicken (rotisserie chicken is a great shortcut!). Add it when you add the dumplings.
What are some common mistakes to avoid when making chicken and dumplings?
For the softest, fluffiest dumplings, try these tips.
Don’t overmix the dumpling dough when adding the yogurt.
Make the dough ahead to give it time to rise, and let the yogurt get room temperature.
Don’t lift the lid while the dumplings are cooking, or the steam will escape. They need the steam to rise.
Storage
Refrigerate the soup for 4 days.
Freeze in airtight containers for 3 months. I also like using Souper Cubes, which are perfect for freezing soup in individual portions.
Reheat on the stove or in the microwave until warm. If the dumplings have absorbed a lot of the broth, add a little more broth or water to thin it out.
More Easy Soup Recipes You’ll Love
For more dinner ideas, check out these five healthy soup recipes to inspire your next meal!
Prep: 20 minutesmins
Cook: 55 minutesmins
Total: 1 hourhr15 minutesmins
2cupsbaby bella mushrooms, sliced
½teaspoonkosher salt, divided
1cupleeks, cleaned well, white part and light green only, sliced into rounds
⅔cup plus 2 tablespoonsself-rising flour, divided
5cupslow sodium chicken broth
1/2tablespoonchicken better than bouillon, (or more to taste depending on the broth you use)
8boneless skinless chicken thighs, trimmed of fat and cut into 1-inch chunks
⅔cupplain nonfat yogurt, not Greek
2tablespoonschopped fresh chives, plus more for garnish
1cuppetite peas, fresh or frozen
Heat a large deep skillet or pot (that has a lid) over medium heat and spray with oil. Add mushrooms and ¼ teaspoon salt. Saute, stirring continuously, until the mushrooms soften and release some of their moisture, about 4-5 minutes.
Add leeks and saute until softened, about 2-3 minutes. Sprinkle 1 tablespoon of the flour and stir 1 minute until no longer raw.
Add the broth and chicken bouillon and stir vigorously to combine (taste for salt at this point and add more as needed so it’s flavorful); add the chicken thighs. Increase heat to high and bring to a boil, then reduce the heat so it bubbles gently. Cover and simmer until the chicken is just cooked through, about 25 minutes. Stir in the peas.
Meanwhile as soon as you cover the pot, mix the remaining flour, the yogurt, chives, and remaining ½ teaspoon of salt in a medium bowl with a spoon until mixed through. Let this rest room temperature 25 minutes, while the chicken cooks.
Using 2 teaspoons, spoon the dough into the stew a teaspoon at a time (they will expand quite a bit). Cover and simmer for an additional 20 minutes on medium low, to low heat, until the stew has thickened and the dumplings are tender.
Serve hot.
Last Step:
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Any type of mushrooms work, a mix is great; baby bella were tested here.
View full lesson: http://ed.ted.com/lessons/how-the-food-you-eat-affects-your-brain-mia-nacamulli
When it comes to what you bite, chew and swallow, your choices have a direct and long-lasting effect on the most powerful organ in your body: your brain. So which foods cause you to feel so tired after lunch? Or so restless at night? Mia Nacamulli takes you into the brain to find out.
Lesson by Mia Nacamulli, animation by Private Island.
Sharing a full review of the Cured Nutrition Serenity Gummies and if I think they’re worth it. You can use the code GINAH here for free shipping!
Hi friends! I hope your week is off to a great start and hope you had a wonderful weekend. Today I’m excited to share something with you that I’ve added to my routine that’s been quite a gamechanger.
Earlier this year, my nervous system was in a rough spot.
We had just gotten Lola (our wild cute crazy puppy), it was right after the holidays, and I was deep in that tired but wired phase. Even when she was sleeping, I was lying in bed wide awake because I knew we had to take her out every couple of hours. It honestly felt like having a newborn again. Add in some behind-the-scenes life stress, and my brain just refused to turn off at night.
I’d hit the pillow exhausted, but instead of falling asleep, I’d just lay there thinking about everything. For someone who LOVES sleep and values every moment she can get, this was devastating for me. Lack of sleep affects me on a deep level – I think it’s a huge reason why I had such a challenging postpartum experience – and I felt absolutely horrible.
One night, in a slightly desperate moment, I remembered that Cured Nutrition had sent me their Serenity Gummies to try. I took half of one, climbed into bed, and hoped for the best.
Friends, I slept like a baby (you know, the kind of baby that actually sleeps. I heard they do exist).
Like deep, restful sleep. I had dreams (which I hadn’t had in a while), stayed asleep, and woke up feeling like a completely different person.
It was definitely one of those “okay, I need to tell my friends about this” moments.
So today, I wanted to put together a full Cured Nutrition Serenity Gummies review: what’s in them, how they work, and whether they’re actually worth it.
Cured Nutrition Serenity Gummies Review
What are Cured Nutrition Serenity Gummies?
Serenity Gummies are a blend of adaptogens, cannabinoids, and calming nutrients designed to help your body shift out of stress mode and into a more relaxed, parasympathetic state aka they help take the edge off so you can actually relax.
They’re not marketed as a hardcore sleep aid or knock-you-out supplement. Instead, they’re more about supporting your nervous system, which is often the real issue when sleep feels off.
This is exactly how I use them.
My Experience with Cured CBD gummies
I don’t take these every night.
I reach for them when I can tell that I’m extra stressed and might have a harder time winding down.
For me, that looks like:
Mind racing when I hit the pillow
Feeling physically tired but mentally alert
That slightly anxious, buzzy energy
Trouble staying asleep or waking up frequently
When I take them, the best way I can describe it is:
It feels like a glass of wine… without the wine.
You get that warm, relaxed, cozy feeling, but:
No hangover
No blood sugar crash at 2am
No tossing and turning all night
No groggy morning
And they taste really good, which honestly matters more than we pretend it does. 😉 It’s like a tasty little bite.
Ingredients Breakdown (What’s Actually In Serenity Gummies?)
This is where these really stand out. They’re not just CBD gummies. They combine multiple calming compounds that work together.
Full-Spectrum CBD + Microdose THC
This is the foundation of the formula.
CBD (cannabidiol) supports relaxation, helps reduce stress, and can improve sleep quality
The tiny amount of THC enhances the calming effects (this is often called the “entourage effect”)
Important note: there is a small amount of THC, so you’ll want to:
Be mindful of local laws
Consider your job/testing requirements
For most people, it’s not enough to feel “high,” but you will feel relaxed.
Reishi Mushroom
Reishi is often called the “mushroom of immortality,” and it’s one of my favorite adaptogens.
It helps:
Support the stress response
Calm the nervous system
Promote deeper, more restorative sleep
Reishi is especially great if you’re dealing with that wired-but-exhausted feeling.
Ashwagandha
This is one of the most well-known adaptogens for a reason.
Ashwagandha can:
Lower cortisol (your stress hormone)
Support mood and resilience
Help your body adapt to ongoing stress
For busy moms (so many of us!!), this is a big one.
L-Theanine
L-theanine is an amino acid found in green tea, and it’s amazing for relaxation without sedation. We’ve used L-theanine in our family for many different reasons for at least 10 years now.
It helps:
Promote a calm, focused state
Reduce anxious thoughts
Support better sleep quality
It’s one of those ingredients that helps you feel calm but clear, not groggy.
Other Supportive Botanicals
Depending on the batch/formulation (they have a few different types), Serenity Gummies may also include additional calming herbs that support mood and relaxation synergistically.
The overall goal is to gently ease your body into a calmer state.
Who Are Serenity Gummies Good For?
As always, don’t start anything new without consulting with your doctor to check for contraindications.
In my opinion, these can be perfect if you:
Feel tired but wired at night
Have trouble “turning your brain off”
Are dealing with higher stress seasons
Want an alternative to wine or nightly drinks
Prefer a more natural, nervous-system-focused approach
They’re not something I’d use as a crutch every single night, but they’re an amazing tool to have on hand.
How I Take Them
I usually take:
½ to 1 gummy about 30–60 minutes before bed
Start low, especially if you’re sensitive.
Half a gummy was plenty for me the first time.
Pros and Cons
What I love:
They work quickly
They help me feel relaxed without being knocked out
No hangover feeling in the morning
They taste great
Perfect alternative to a glass of wine
Things to keep in mind:
They do contain a small amount of THC
Not ideal if you’re subject to drug testing
You’ll want to check your local regulations
I also have heard mixed opinions and studies on CBD and the brain, which is a huge reason why I stopped taking CBD regularly years ago. At the same time, I know that lack of sleep and a dysregulated nervous system can impact our body in a negative way, and so can alcohol. When it comes to a cocktail over taking half a gummy to “wind down,” I’d personally pick the gummy.
They’re one of those tools I don’t need every day, but when I do need them, I’m so glad I have them.
If you’re stuck in that cycle of:
“I’m exhausted but my brain won’t shut off”
…this might be something to try.
You can check them out here, and if you use code GINAH, you’ll get free shipping.
TL;DR
If you want:
Better sleep without feeling drugged
A calmer nervous system
A cozy, relaxed vibe (without alcohol)
Serenity Gummies are 100% worth trying.
Here’s the link to check them out!
xo
Gina
More of my favorite tools to have on hand:
the best mold-free coffee
My supplement essentials
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Get ready to sculpt a stronger, toned butt with Jen Sherman’s high intensity glute workout. This intense routine is designed to target your glutes from all angles, helping you build the strength and shape you’ve always wanted. With a combination of squats, lunges, and deadlifts, you’ll be pushing your glutes to the limit and seeing real results in no time. Follow along with Jen as she guides you through each exercise, providing expert tips and modifications to help you get the most out of your workout. Whether you’re a fitness beginner or a seasoned athlete, this high intensity glute workout is the perfect way to take your fitness journey to the next level and achieve the toned, sculpted butt you’ve always desired.
Crockpot Whole Chicken is tender, juicy, and packed with smoky, savory flavor. Made with a simple spice rub inspired by Costco’s rotisserie chicken, it’s perfect for Sunday supper or weekly meal prep.
Email Me the Recipe!
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I’ve found the secret to cooking a whole chicken in the slow cooker.
The tricky thing about cooking whole chicken (and Thanksgiving Turkey) is that the white meat and the dark meat finish cooking at different times. Cook the chicken until the dark meat is done, then your white meat is over-cooked and dry.
Womp womp.
Well, hat tip to America’s Test Kitchen, because they came up with a hack for cooking crockpot whole chicken without drying out the white meat. You flip it so the chicken breast is on the bottom and the legs are on the top.
Game changer!
The chicken cooks low and slow in its own juices, turning incredibly tender, while the spice rub creates that familiar, slightly smoky, just-sweet-enough flavor (we’re talking Costco rotisserie vibes here).
And of course, we’re finishing it under the broiler for that golden, crispy skin!
Ingredients and Substitutions
You’ll find the full list of ingredients in the recipe card below, but here are some notes to keep in mind.
Whole Chicken. A 4- to 5-pound bird works best for even cooking (and for fitting into the crockpot).
Olive Oil. Helps the spices stick and keeps the skin from drying out.
Brown Sugar. Adds subtle sweetness and helps the skin caramelize. You can use light or dark.
Chili Powder, Smoked Paprika, and Cumin. For warm, smoky flavor.
Garlic and Onion Powder. Build savory depth without the fuss of chopping and mincing.
Dry Mustard. Adds a little complexity.
Salt and Pepper. If you choose to use table salt instead of kosher salt, keep in mind that you’ll need to use less because the grains are finer.
Step-By-Step Instructions
Prep the Chicken. Pat the chicken dry.
Make the Spice Rub (photo 1). Whisk together the olive oil, brown sugar, chili powder, smoked paprika, cumin, garlic powder, onion powder, dry mustard, salt, and pepper until it forms a paste.
Season the Chicken (photo 2). Gently loosen the skin from the chicken, starting at the breast and working toward the thighs. Rub about half of the spice mixture underneath the skin so it’s directly on the meat. Rub the remaining mixture all over the outside of the chicken.
Slow Cook (photo 3). Place the chicken in the slow cooker breast-side down. Cover and cook on LOW for 3 to 4 hours, until the breast reaches at least 160°F and the thighs reach 175°F. (No need to add liquid—the chicken will release plenty of juices.)
Broil for Crispy Skin (photo 4). Carefully transfer the chicken to a parchment-lined baking sheet, breast-side up. Broil for about 5 minutes, watching closely, until the skin is golden and crisp.
Rest and Serve. Let the chicken rest for 10 minutes. Slice or shred and serve. ENJOY!
What to Serve with Crockpot Whole Chicken
Roasted Vegetables. Like Perfect Roasted Asparagus and Smashed Brussels Sprouts.
Rice, Quinoa, or Other Grains. To soak up the juices. Farro, while often over-looked as a side, is so good with chicken!
Potatoes. These Garlic Roasted Potatoes would be perfection.
Ways to Use Leftovers
If you have leftovers, or you’re making a whole chicken to use in recipes throughout the week, here’s some inspiration.
Chicken Salad. For easy lunches, whip up my Avocado Chicken Salad.
Soups. Use the carcass to make Lemon Chicken Orzo Soup.
Salad. You can add this chicken to just about any salad and it will work, but this Green Goddess Salad is especially delish.
Crockpot whole chicken cooks up juicy and tender with minimal effort, making an easy, flavorful dinner you can set and forget!
Course Main Course
Cuisine American
Prep Time 15 minutesminutes
Cook Time 4 hourshours
Total Time 4 hourshours15 minutesminutes
Servings 4servings
Calories 596kcal
Author Erin Clarke / Well Plated
Ingredients
1(4- to 5-pound) whole chicken,giblets discarded
3tablespoonsextra-virgin olive oil
1 ½tablespoonspacked brown sugar
1tablespoonchili powder
2teaspoonssmoked paprika
1teaspoonground cumin
1teaspoongarlic powder
1teaspoononion powder
1teaspoondry mustard
2teaspoonskosher salt
½teaspoonground black pepper
Instructions
Pat the chicken dry and place it in an oval slow cooker.
In a bowl, whisk together the oil, brown sugar, chili powder, smoked paprika, cumin, garlic powder, onion powder, mustard, salt, and pepper. It should form a paste.
Working gently, use your hand to loosen the chicken's skin from the meat, starting at the top of the breast and working your way down and over the thighs (I wear a rubber glove). Rub half of the mixture underneath the skin so it's directly touching the meat. Rub the rest of it all over the outsides of the chicken, both front and back.
Turn the chicken BREAST SIDE DOWN (this allows the flavorful drippings from the thighs to keep the breast moist). Cover and slow cook on LOW heat until the breast registers at least 160°F and the thighs register at least 175°F, about 3 to 4 hours depending upon the size of your chicken and your slow cooker model (mine finishes in 3 hours, 20 minutes). You do not need to add any liquid to the slow cooker; the chicken will release plenty of moisture.
To brown the skin: Using two forks (be careful, the chicken is hot!), carefully remove the chicken from the slow cooker and place it breast-side up on a parchment-lined baking sheet. Place on the center rack and broil for a few minutes, watching carefully the entire time and rotating the baking sheet as needed, until the skin is as dark as you like (I broil for about 5 minutes or so).
Transfer the chicken to a cutting board. Let rest 10 minutes; it will be falling apart! Slice or pull and use as desired.
Notes
TO STORE: Refrigerate leftovers in an airtight container for up to 4 days.
TO REHEAT: Warm gently in the microwave or oven.
TO FREEZE: Freeze shredded chicken for up to 3 months.
Breast side down cooking method adapted from ATK; flavors inspired by Costco rotisserie chicken
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Ingredients
1 stalk celery
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Discover the science of healthy living, understand the art of balanced nutrition, and embark on a fulfilling journey towards a rewarding career in health and wellness. Let’s embrace the power of food as medicine and learn to curate personalized diets that fuel our bodies and minds. 🌱✨
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