In the Kitchen

Apple French Toast 

Serving size can vary depending on amount of toppings desired for each individual. 

Ingredients for apple filling 

Granny Smith or Honeycrisp Apples ( any apple will work) 3-4 cups sliced into cubes.

1/2 cup water 

1/2 teaspoon vanilla or almond extract 

2 tablespoons butter ( I use unsalted Kerrygold butter)

1/2 teaspoons cinnamon 

3 tablespoons granulated sugar 

3 1/2 tablespoons brown sugar (packed)

Powdered sugar 

1/2 tablespoons cornstarch 

1/2 tablespoons water 

1/2 tablespoons honey or maple syrup 

Pinch of salt

Slurry : mix 1 tablespoon of water / 1 tablespoon cornstarch. This will thicken your apple topping. You can add an additional 1 tablespoon of each for a thicker consistency. 

Directions :

Melt butter in a nonstick pan. 

Add the brown sugar, cinnamon , pinch of salt and water. Whisk until sugar has broken down and all ingredients are incorporated. Bring to a light simmer. Add the honey or maple syrup. Add apple slices. Mix until the filling is covering the apples.

Bring to a light boil , keep mixing the filling for 1 minute. Lower heat , bring to a simmer and cover for  4-6 minutes or until apples are completely soft. 

Cover the French toast with the filling and  with powdered sugar. 

I prefer to enjoy mine with a Japanese sake mimosa and fresh fruit. 

French toast 


brioche bread ( highly recommended )


1/2 tablespoons brown sugar ( packed )

1/4 cup milk

1/2 teaspoons vanilla extract 

1 teaspoon cinnamon 

1 teaspoons butter

Directions :

Combine eggs , brown sugar , milk , vanilla extract and cinnamon together. 

Drench the brioche bread with the custard mixture.

On medium heat melt butter.

Let brown for 2 minutes on each side or longer according to your personal preference.


Louisiana Gumbo 

Serving size : 6-8 


1 cup of rice

16 oz chicken breast

1 lb Raw shrimp

4 Andouille sausage

1 cup bell peppers

2 cups okra  

1 cup water 

1/2 cup celery 

1 cup yellow onion

1 tablespoon of better than bouillon chicken base

16 oz low sodium chicken broth 

1 tablespoon minced garlic 

2 tablespoons olive oil  

4 tablespoons butter 

2 Whole bayleaf

1 teaspoon basil 

1 tablespoon creole seasoning 

1 tablespoon Worcestershire sauce 

1 teaspoon cayenne pepper 

1 -2 teaspoons oregano 

1 teaspoon thyme 


1 teaspoon black pepper 

4 tablespoons of all purpose flour to make the roux 

Directions : 

Boil your chicken and shred it. 

Cook your rice and set aside for later. 

1 tbsp of the olive oil to pot , sauté the sausage. 

Once sautéed remove from the pot and set aside. Time to make the roux. Add your butter and another tablespoon of oil to the pot.

Allow butter to melt , add the 1 -2 tablespoons of flour and whisk. Once combined , add the additional 2 tablespoons of flour. Continue to whisk the roux until it becomes a caramel color. 

Add onions , green peppers and celery to the roux. Cook until your vegetables are soft and the onions becomes translucent. Keep heat on medium low so you do not burn the roux. 

Add your Worcestershire sauce , seasonings and garlic and combine. Hold off on the better than bouillon for now. Adding it step 6.

Pour in the chicken broth and better than bouillon chicken seasoning. 

Add the okra , and water. 

Bring to a light simmer. Add your sautéed sausage , shredded chicken and shrimp to the pot. Allow the shrimp to cook , once shrimp is cooked, serve gumbo over rice. 



• Keto friendly 


1/4 cup of unsweetened cocoa powder 

2 tablespoons almond flour ( can use coconut flour ) 

1/2 tablespoon of stevia or any low carb sweetener of your choice. Erythritol is also a great option. 

4 Large eggs (3) 

4 tablespoons butter ( I use Kerrygold butter ) 

1/2 teaspoons vanilla extract 

Unsweetened chocolate ( Bakers is a great brand ) 

Pink Himalayan salt 

Directions : 

Get your oven pre heating to 325 , grease your pan. 

Add flour , cocoa powder and a pinch of salt to a bowl and mix. 

In another bowl add your sweetener , vanilla extra and eggs. Mix until mixture has become fluffy. 

Melt the butter , and chocolate. Be careful not to burn the chocolate. Use a double boiler if you must. Let the mixture cool for a bit before adding the vanilla , eggs and sweetener mixture. 

Add in your dry mixture to the wet mixture little by little , continue this until it’s all incorporated. Your batter should start to form. 

Place brownie in your baking pan

Bake for 40-45 minutes , check brownies. If you stick a toothpick in the middle and it’s wet bake an additional 10 minutes or until the toothpick comes out clean. 

Allow to cool fully before cutting and serving. 

This is delicious over dairy free ice cream. 

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