I'm Katie Lynne. I'm a gal in her early 30's whom by day is a registered nurse in the Endoscopy suite and by night develops recipes. I'm a bariatric surgery patient who revamped her diet and made every necessary change to live a healthier lifestyle- while still enjoying life. It's all about balance! I'm a gourmet salad addict and adore my four legged furbaby Clyde! I'm an aspiring runner and love to travel. I'm here to share my experiences and some new recipes with ya'll! Follow me on instagram @katiescardiokitchen :) Shoot me an email @ Katiescardiokitchen@gmail.com for my media kit!
It’s finally March which means Spring is around the corner! Can you believe it? I feel like time is speeding by, but I am here for all the warm weather and spring foods! What screams spring more than Raspberry Lemonade?! I’ll tell you—Raspberry Lemonade Muffins. You heard me. And even better- these muffins have no added sugar thanks to @Nutrasweetnatural !
Nutrasweet is the perfect sugar substitute for your spring baking needs. The conversion is easy- 1 packet is equivalent to 2 tsp of sugar. So, 0.5 cups of sugar would be 12 packets of Nutrasweet and so forth.
Preheat the oven to 375 degrees F. Combine wet ingredients in one bowl and mix well. In a separate bowl combine all dry ingredients. Slowly add dry ingredients into the bowl of wet ingredients. Careful not to over mix. Fold in Raspberries (I saved 1 raspberry for the top of each muffin.) Cut parchment paper for each muffin tin and fill with mixture about ¾ full. Top with a sprinkle of oats and a raspberry. Bake for 17 minutes. Top with fresh lemon zest and enjoy!
These muffins are the perfect midday treat or breakfast. I stored my leftovers in the fridge and popped them in the microwave for 30 seconds to heat them up before eating. Trust me- you’re going love these. Make these for your family and don’t tell them they have no added sugar- I bet they won’t even notice! If you make them don’t forget to tag me on Instagram @katiescardiokitchen !
What do you get if you mix 360 Double Chocolate Vodka and Five Farms Irish Cream!? If you guessed a Holiday Cookie Martini you would be right! Something about a fun holiday cocktail puts me in the holiday spirit. I also recently learned that 360 Vodka was created to be the first eco-friendly distilled spirit. When you have finished your bottle you can actually request a prepaid envelope to send back the swing-top closure before recycling your bottle. So we are talking about an adult sweet treat that tastes delicious and is good for the environment. Sign me uppppp! These recipes are easy and just in time for the holidays. I hope you enjoy them as much as we did!
Five Farms Irish Cream Frosting (recipe below) and sprinkles for the rim
Ice (to chill)
With a knife line your martini glasses with the Irish Cream frosting. Twirl your glasses in a shallow dish of sprinkles. Now, combine all other ingredients in a cocktail mixer. Shake for 20 seconds and pour (straining the ice) into your prepared glasses.
These sugar cookies are batter than you think. Alright, I know I’m not that punny, but a girl can dream right?! But really- this batch of cookies will bake your day. They would actually pair well with my spiked Five Farms hot cocoa recipe that you can find a couple of recipes back too!
Irish Cream Whoopie Pie
Ingredients (makes 6 whoopie pies)
1 package of sugar cookie mix (the frosting is the MVP but you can also make your cookies from scratch if you prefer!)
First prepare your cookie mix per the instructions on the package. I used a cookie scoop to make them all round and symmetrical. Now to prepare the frosting. In a countertop mixer combine the butter, vanilla, irish cream and two big squirts of whipped cream. Slowly add in the powdered sugar starting with 1 cup at a time. The amount you need will depend on the consistency. I used a little over two cups in this recipe but have had to use more. If the frosting isn’t thick enough or is not setting up, add more. If it’s soo thick add more whipped cream.
Now, place the icing in a zip-lock bag and cut the corner off the end. Ice your cookies in a circular motion (on the bottom of one cookie) and then place another cookie on top! Carefully sprinkle the outside of your whoopies pies with sprinkles being careful not to press too hard and force out the frosting. Freeze for 5 minutes to help the frosting harden up.
Football Sunday isn’t the same without all the fun treats- who is with me? Let’s be honest- if it weren’t for the treats I probably wouldn’t go (shh don’t tell Ted!)
Orrington Farms made Football Sunday in our house come together so easily. We like to invite our friends over to watch the games, eat snacks and hang out. This week we decided to try a couple of new appetizers and and they were a home run … oh wait, wrong sport Anyway- this is what we made!
In your slow cooker mix the Orrington Farms packet with 1 cup of water. Add in your chicken and cook for 5 hours. Preheat your oven based to 375 degrees F. Shred the chicken and add in the Greek yogurt. Place crescents overlapping to form a circle with the larger side on the inside. Leave a little room in the middle for your dip! Add a large scoop of the Buffalo Chicken to each crescent and fold each one over towards the middle. Bake until golden brown about 15 minutes. Drizzle with a ranch and a little of the leftover Buffalo sauce and add your favorite dip in the middle!
Mix half of the teriyaki packet with 1 cup of water in a slow cooker. Add the chicken and cook for 5 hours. Stir the chicken so that it falls apart into pieces (don’t shred this one!) Place 2 wonton cups over lapping in each muffin tin. Add in the chicken and bake for 8 minutes at 375F or until the wonton cups get a golden crisp on the edges. Garnish with chives, chopped tomato, sesame seeds and a drizzle of red chili sauce. If you want a little heat you can also add a sriracha drizzle.
I precooked the meat the day before in the slow cooker so that on game day I could toss both of these together and be ready in under an hour!
Let me know if you make them! #katiescardiokitchen
‘Tis the season for baking and warms beverages, right?! Five Farms Irish Cream is the perfect addition for both of these. It’s made with the richest dairy cream, adding a smooth rich flavor to baking and drinks. Five Farms is a true-farm-to-table product and is crafted with fresh cream and Irish Whiskey within 48 hours of collection from the farm. And I mean- how cute is the bottle too!?
Here are a couple easy recipes that feature the rich creaminess of Five Farms Irish Cream. These would be the perfect addition to a family gathering or party this holiday season! I always hate having leftovers from recipes so both recipes also utilize a lot of the same ingredients so you don’t waste anything!
Chocolate Chunk Brownies with Irish Cream Frosting
Start by preparing the brownies per the instruction on the box ( I added a splash of Irish Cream in the brownie mixture- but not too much or you will throw off the consistency). I made mine in a 9×9 size pan lined with parchment paper. Once the brownies have completely cooled remove them from the pan and start preparing the frosting.
Whip the room temperature butter for 30 seconds in a mixer. Add in the vanilla and 3 TBS of Five Farms Irish Cream. Slowly add in the powdered sugar ½ cup at a time. After the first cup add in 3 squirts of canned whipped cream (trust me on this part- it helps make the frosting fluffy and takes it to an all-new level!) Keep adding the powdered sugar until the frosting is light and fluffy. I ended up using about 3.5 cups but depending on the consistency of your butter it can require more or less. If you add too much and need to loosen it, you can always add another splash of Irish Cream.
Apply a thick layer of frosting to the brownies, drizzle with caramel sauce and top with chopped walnuts.
Brownies are the truest form of comfort. Happy Baking!
I made a batch of hot cocoa on the stove top, but you could also just make one glass in the microwave. Start by heating the hot cocoa mixture in a saucepan on the stove (I made 3 packets and added a little extra water.) Once the cocoa is hot- add in 1 shot of Irish Cream per cup (so I added 3). Pour the hot cocoa into your mug, top with plenty of whipped cream and drizzle with caramel sauce.
I mean- what’s better than adult hot cocoa anyway?!
As Always tag me on Instagram if you make one of my recipes- I love to see what you all come up with! @katiescardiokitchen #katiescardiokitchen
If there’s one thing I love- it’s an easy meal that doesn’t have to sacrifice flavor for simplicity. Orrington Farms helps make that possible with their variety of meal creations, broth bases, and seasoning packets.
Here are some of my favorites that I keep stocked in my pantry for easy meal preps for the week!
I’m a sucker for a good taco recipe- and what’s better than a grilled taco?!? The right answer is… NOTHING.
Mix the Orrington Farms seasoning packet with the water and let dissolve. (I slow cooked my pork, but the packet also includes instructions for baking or pressure cooking.) Put the meat in the slow cooker and pour the sauce over the top. Cook on med/low for 9 hours or until tender. Shred the pork and allow it to sit in the remaining sauce while you fry the panela cheese in a skillet. If you haven’t had panela cheese trust me- it’s a game changer here! Heat your grill to high, lay your tortillas on the grill and fill them with the pork carnitas and panela then fold over. Flip when grill lines appear. Drizzle with the sauce of your choice and enjoy!
Sauce- Even parts Sour cream & avocado with a squirt of lemon juice, garlic powder and salt
Do you ever have a package of chicken, and you can’t decide what to make with it? I know I get tired of cooking the same thing with my chicken and I am always looking for new recipes to make. Try this one for your family dinner next week!
Queso (I make mine homemade with butter, flour, milk, and Mexican blend cheese)
1 pack mini street taco tortillas (I like the flour ones better)
In your Instant Pot or clow cooker mix the water, tomato paste, and southwest packet. Add in the chicken and combine so that the sauce covers the chicken. Cook on medium for 8-9 hours.
Preheat oven to 400F. Shred chicken. Spread a TBS of queso on each tortilla and add a couple of TBS of the shredded chicken (be sure not to over fill). Roll the tortillas, I use a little queso on the edge of the shells to hold them together. Spray with olive oil. Bake for 15ish minutes or until crispy and golden brown. Serve with salsa, guacamole, and sour cream.
These are also perfect to freeze and reheat in the air fryer later!
I used to hate to meal prep, but I realized it was because I got tired of eating the same thing all week and it’s hard to come up with healthy balanced meals to prep that will last for a few days. Chicken orzo bowls have been added to our meal prep rotation and let me tell you- they do not disappoint!
Grilled Chicken Orzo Bowls
1.5 Pounds chicken breast (I slice them down the middle if they are too thick, so they cook more evenly)
veggies (I used green beans, onions, carrots, roasted corn, and tomatoes)
fresh herbs (I used parsley, basil, chives and garlic)
salt, pepper, lemon juice
balsamic honey dressing
Marinade chicken in a balsamic honey dressing (I tossed mine in a container and made sure the chicken was covered and let sit overnight in the refrigerator). Follow the instructions on the package to make the chicken broth (water + @orrington farms). Bring the broth to a boil and add the orzo. While the orzo is boiling sauté veggies in a cast iron skillet. Then cook the chicken in the skillet on high. Let the chicken rest while you season the orzo with the fresh herbs, salt, pepper, and a splash of lemon juice. Slice the chicken breast and place on top of orzo with the sauteed veggies.
My favorite product line from Orrington Farms is their broth bases. Who has room for gallons of broth in their pantry and most recipes need some sort of broth (slow cooker recipes, braising, pastas- you name it!) I also like that I don’t have to waste half a can of broth if I don’t need it. Instead, I can make the exact amount of broth that I need for my recipes without sacrificing any of the taste.
Is it just me or does it feel like every time you ask someone what their favorite food is they say pizza? But what’s better than pizza? BREAKFAST PIZZA… the correct answer is breakfast pizza 😉
Here are 3 simple ways to make breakfast pizza in the comfort of your own home! Or you can do it like me and make mini pizzas so there is something for everyone!
The healthy (ish) breakfast pizza
The original breakfast pizza
The southwest breakfast pizza
I bought a large square pizza dough in the deli section of my grocery store and cut it into 6 equal (ish) squares, drizzled them in olive oil and garlic salt and baked them per the package instructions or until they were just turning golden brown. While the crusts were baking, I cooked each meat- you only need a little bit of each if you are making the smaller pizzas, so I separated them in a large skillet. I also sautéed my onions and sweet peppers.
Garnish-green onions, olive oil drizzle or hot sauce
The original breakfast pizza
Scrambled farm fresh eggs
Cheddar cheese sauce (I made the sauce homemade by making a roux with 1 tsp butter, a pinch of flour, and a splash of milk then add a handful of cheddar cheese) but you could also sprinkle shredded cheese or use a store-bought spread.
Garnish- avocado slices, Mexican crema, or sour cream
Once the crusts have baked, pull them out of the oven and assemble your pizzas. Bake for another 5-8 minutes at 350 (or until everything is melted and hot!) Garnish and enjoy! To reheat leftovers- toss them in your air fryer for 6 minutes and the crust will be crispy again!
There’s dumpling you should know…this recipes takes a bit of time…but we are home on quarantine so we have all the time in the world, right?!
I don’t know if y’all remember me saying that “tacos are the way to my heart”…but it turns out my heart isn’t a one way street and it can also be won over with dumplings. However, tacos will always be my first true love.
Here’s what you’ll need!
Dough (you can buy frozen dough or you can make it like I did!)
2 cups flour (and a little extra depending on how sticky your dough gets)
¾ cup hot water
1/2 tsp salt
1 cup ground pork
1 large coarsely diced carrot
1 diced shallot
3 green onions
1/3 cup diced purple cabbage
3 cloves minced garlic
1 tbs soy sauce
1 tbs rice wine vinegar
1 beaten egg
Now, let’s prep the dough! Measure 2 cups of flour and pour it into a large mixing bowl with the ½ tsp of salt. Next, slowly add 3/4 cup boiling water to the mixture and using a small silicone spatula mix until clumpy. Cover the dough and let it sit for 3 minutes then knead the dough with your hands for 5 minutes. Let the dough sit again for 5 minutes then knead it for an additional 8-10 minutes adding more flour as needed. Roll your dough into a ball and cover it while you prepare the filling to prevent it from drying out.
It’s time to prep the filling! (this part is way easier than making the dough 😉 ) In a medium skillet toss in the shallots, carrots, garlic, and ground pork. Cook the mixture about halfway then add in the soy sauce, cabbage, rice vinegar, and green onions. Remove the mixture from the stove when it’s about ¾ cooked and mix in ½ beaten egg and the green onions. (It will cook the rest of the way while you steam it and this prevents your dumplings from being “dry.”
Now, back to the dough! I bought a “dumpling maker” on Amazon to cut and pinch my dumplings shut, but you can also do it by hand. Use a rolling pin to roll your dough out thin and even then use your dumpling maker to cut circles out of your dough. If you are doing this by hand roll your dough out into a “log” and cut 2 inch pieces off and flatten them out to form your circles.
Finally, it’s time to fill these babies up! Fill each dumpling with 1 tsp of filling and use the rest of your egg to dampen the edges of each dumpling so that they stick together better. Fold each dumpling over to form a half moon and pinch closed. If you are doing this by hand make pleats on one side for the dumpling to hold it together. If you are using the dumpling maker tool just fold the maker in half and squeeze it shut to pinch the side together.
Time to steam! I bought a steamer basket to steam my dumplings off of Amazon, but you can steam them any old way you like. I steamed mine for 6 minutes in the basket then tossed them in a hot skillet with a splash of olive oil to pan fry them until they were slightly crispy. Now dip those babies in some soy sauce or chili sauce and ENJOY!
As always, if you make ‘em tag me on Instagram so I can see them too! #katiescardiokitchen
I promise eating these empanadas will not require you to self quarantine 😉 However, this was my first go at making empanadas and it just so happened to be during the pandemic… which earns them their name “quarantine empanadas.” If you’re anything like me, staying in the house for days on end is not an easy task. Luckily, I have acquired a love for cooking and I have found myself in the kitchen experimenting with new recipes (and Ted’s sure not complaining.)
Here’s what you’re gonna need!
15 Empanada discos (I used Goya Foods but you can use any brand or if you’re really ambitious to can make your own dough!)
First things first- I always like to start with getting everything chopped up and ready to cook! I started with the shallots and let them begin to caramelize in the EVOO while I dice up the chorizo and add it to the pan along with the ground beef. Next, add in the garlic (I like to use a garlic press.) While the ground beef and chorizo are cooking- dice up the white potato into small cubes, throw them in a bowl of water and toss them in the microwave for about 3 minutes (this keeps them from falling apart in a skillet but also leaves them with a little crunch that you will appreciate later.)
Now it’s time to season the meat with the cumin, oregano, cayenne, paprika, salt, and pepper. Then, add in the tomato paste, corn and potatoes. Depending on what kind of ground beef you use, you may need to add ½ cup of water into the mixture just to keep it juicy ;). Remove from heat and sprinkle on green onions.
Next, put a thin layer of flour on your counter top or whatever surface you will be using to stuff your ‘nadas. I also put a little flour on my rolling pin so that it doesn’t stick to the dough. Roll each disc out about 2 inches wider in diameter. Now scoop about 2-3 tbs of the filling into the middle of the disc and add a pinch of cheese. Wet the out edge of the dough to help it stick together (I used water but you can also use egg.) Now, fold the dough in half making a half moon. Take a fork and press the edges together, flip over and repeat (this is important or your empanadas will open up while cooking.)
While you’re forming your empanadas poor your vegetable oil into your skillet (I used a cast iron skillet) –about 2-3 inches deep and cover on med/high. Once your oil is hot toss 2-3 empanadas in the skillet at a time. Let each side cook for about 30-45 seconds or until golden brown. Let them cool on a cooling rack for a few minutes then garnish with more green onions, salsa, and queso fresca or whatever dipping sauce you like!
I’m not gonna lie- these take a little work…but they are 100% worth the effort. Don’t just take my word for it…you’ve got to try them! And tag me on IG @Kburg21when ya make them! #katiescardiokitchen
I hope you make these and love them as much as I did. Stay safe during these scary times.
Life has been pretty crazy over here! Between traveling and work I feel like we are constantly on the go! We had a few days off last week and really wanted to go somewhere fun. If you haven’t used flymeanywhere.com then you are missing out! When we have a few days off and don’t know where we want to go, we leave the destination open to “anywhere” and you can find cheap flights all over the world!
So here is a low down on our last trip—that landed us in Toronto, Canada!
Out Canada adventure started on a very small aircraft that Ted kept referring to as a “puddle jumper.” Not gonna lie, it was a pretty loud flight and you should have seen the look on Ted’s face when one of the flight attendants was handing us our drinks and another flight attendant told her to “hurry up because it’s about to get bumpy” and her response was “oh, it’s going to get THAT bumpy.” Haha! Luckily it didn’t end up being that bad.
Once we made it to Canada we rented a car, drove it onto the ferry to get off the island and there began our trek to Niagara Falls (we only made one wrong turn that ended in a 45 minute mistake) 💀. We were pretty surprised with the village of restaurants, arcades, and activities near the falls.
Niagara Falls is simply breath taking, but I’ll be honest, it doesn’t look nearly as big and powerful from above. We took the journey behind the falls which really put the falls into perspective.
Then we explored the area, spent too much money at the arcade 😂 and had poutine at the Ontario Distillery. We were sadly disappointed in the gravy smothered French fries. By that time we were pretty exhausted, so we made the trek back to the airport, dropped off the car and took an Uber to our Airbnb. But the night didn’t end there! We ventured out and explored a few local pubs and soaked up the environment. People watching is truly one of our favorite past times.
The day started with a big ole breakfast in downtown Toronto. One of the ways we avoid spending too much extra money during vacation is finding a meal that has plenty of food for us to split. I hate wasting food and money and who really eats leftovers on vacation anyway?!
Then it was time for the CN tower! What a beautiful view of the city.
We walked down to the harbor waterfront and soaked up the gorgeous views. Sadly, Amsterdam Brew House didn’t have power so we didn’t get to have lunch there (this was Ted’s number one item on the “to do” list for our trip.) Luckily, @joebirdto did not disappoint! We went to the hockey hall of fame (Ted was in his glory of course). I have to admit- I was pretty impressed with all of the interactive activities they had there! Of course that was followed by a mid-day nap.
Then we headed out for a few drinks before the Blue Jays vs Rays game where watched the Rays win make it into the playoffs! If you don’t know our background- the Rays are our home team back in Florida, so that was a pretty cool experience!
I tried pierogis for the first time before calling it a night!
We started the day looking for breakfast and decided to try Eggbae, sadly we picked the wrong breakfast sandwich 😞 but we were in china town which meant DUMPLINGS —Aka, my favorite food. I’m pretty sure the dumplings from @juicydumpling were the best dumplings I have ever had- and definitely the best food we had while in Toronto. We tried a few local bakery snacks and explored Chinatown- which let’s be honest, was much bigger than we expected and made us feel like we were in Asia!
Next, we explored Kensington Market and walked around for what seemed like forever. We even walked right through the middle of a protest rally on our way over to the St Lawrence market. This market was everything I hoped it would be. Canadian goods, all the fresh food and a feeling of community. Something about tight, packed little markets just makes me heart happy.
Then, we walked the underground and found a huge mall to explore. Did you know Toronto is known for its “underground pathway”?
All of that walking clearly earned us a nap, after all- it WAS vacation! We headed out to explore the Canada food exhibition which to our dismay was closed 💀 luckily, football games always have a good hotdog. We bought last minute tickets to the CFL Argonauts game which turned out to be a lot of fun!
Then we ended the night with a few drinks and some @blazepizza.
Out last day in Toronto we kept it pretty low key. Spend the morning packing up our bag and relaxing in our room before we took a long walk along the harbor front (tried to go to Amsterdam Brew house again and failed yet again.) Then it was time to Uber back to the port, take the underwater tunnel to the airport and fly back home to DC.
This was our first time in Canada, but it surely won’t be our last! Any guess where we are going next!?!
First, brown the ground beef in a skillet on medium and season it with your taco seasoning. Once it’s cooked toss the ground beef into a bowl and throw the onions and zucchini into the skillet for 3-4 minutes with some sunflower oil -just enough to soften them.
In a non-stick pan pour ¼ of your can of enchilada sauce into the bottom (just enough to cover the pan).
Now it’s time to assemble! Line the tortillas with the meat, zucchini, onions, and cheese and drizzled a tablespoon of the enchilada sauce inside each one before rolling them up. Roll the enchiladas as tight as you can and lay them seam down into the pan. Pour the sauce over the top of your enchiladas and top with cheese and a sprinkle of Twang Chile lime- them cover with foil and bake at 350 for 30 minutes. Remove the foil and broil for 3 minutes on high. BOOM. That’s it!
We paired ours with fresh guac, fried Cacique cheese and Trader Joes low sodium Tortilla chips!
Hope you make them- and like them as much as we did!