Buffalo Chicken Dip

You must try this buffalo chicken dip for your next tailgate! This recipe will save you approx. 100 calories per 1/2 cup serving compared to a typical buffalo chicken dip.

Servings: 24 Serving Size: 1/4 cup | Active Time: 10 minutes | Total Time: 35 minutes


  • 1 pound Cooked Shredded Chicken approx. 4 cups
  • 1 cup Red Hot Buffalo Wing sauce
  • 2 – 8 oz Packages Reduced Fat Cream Cheese, softened
  • 1/2 cup Bolthouse Blue Cheese Yogurt Dressing
  • Tortilla Chips or Raw vegetables to serve


  1. In a large bowl stir cooked chicken, buffalo wing sauce, softened cream cheese and yogurt blue cheese dressing.
  2. Place in 8×8 baking dish and bake at 400 for 20 minutes or place all ingredients in a crock pot on low for 1 hour.
  3. Serve warm with tortilla chips or vegetables.

 Nutrition Facts per 1/4 cup: 80 calories, 5g fat, <1g carb, 6.5 g protein

Avocado – Fresh for Days

Did you know an avocado can stay fresh for 1 week in your refrigerator? My trick to keeping an avocado fresh, after cutting keep the pit in the avocado. Scoop out your desired amount, 2 Tbsp is 50 calories (it is not ideal to eat a full avocado in one sitting), then put your avocado back together, place in an air tight container and store in your refrigerator.

avocado open


Nate’s High Protein Yogurt Parfait


Nate’s Yogurt Parfait

My husband does not like Greek Yogurt so I created a high protein breakfast parfait for him. Simply use regular yogurt, add protein powder, oats and top with berries! You can make it the night before so breakfast is ready for a busy morning!


  • 1 cup Plain Yogurt
  • 1/2 scoop vanilla whey protein powder
  • 1/8 cup oats
  • 1 cup mixed berries
  • 2 Tbsp crushed walnuts or sliced almonds


Place yogurt and protein powder in bowl, stir to combine. Stir in oats and top with mixed berries. Top with walnuts or almonds and enjoy!


Avocado – First Food


baby girls first food

Avocado is a perfect first food! It is packed full of nutrients and healthy fats that are great for a babies brain development. Bonus: This high calorie food helps my little one sleep the night!

Avocado Mash


  • Avocado
  • Breastmilk or Formula as needed


  1. Cut avocado in half, scoop out 1 Tbsp from the flesh and mash!
  2. Mix in 1/2 ounce breastmilk or formula for a thinner consistency.
  3. To store avocado, put it back together so it appears whole. Place in air tight container and refrigerate.


I have been giving my daughter avocado for a few days now, and it is still fresh!

How to pick an avocado: A ripe avocado has a dark green color. When you press on it, you want it to have a little give, but you do not want it to be squishy. (An avocado is similar to a banana with how it ripens.)

When to introduce more foods: Offer one new food to your child every 4-7 days. This is to ensure there is no negative reaction to the food. And yes, it can take four days to know if a food will irritate your little one.

Any guesses what food I will give her next?

Butternut Squash Mash


Butternut Squash Mash


4 cups butternut squash

1/2 cup coconut milk (use your milk preference)

1 Tbsp cinnamon


Cooking a butternut squash: Cut squash in half, scoop seeds out, and place face down in baking dish with ¼ cup water. Bake butternut squash at 350 for 35-45 minutes, until soft. When finished let squash cool. Scoop squash from the outer shell.

Mix 4 cups butternut squash, 1/2 cup coconut milk, and 1 Tablespoon cinnamon together. You can eat this while hot or refrigerate for later.

Quick Note: Butternut squash has half the carbohydrate content of sweet potatoes!