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 !
Are you still on the New Year’s Resolution train? Me neither…to be honest we are not big on “resolutions” in our house, but we do set “goals” for the year. This year one of our goals was to reduce the amount of refined sugar (as I talked about previously). I’m proud to say we have been doing a pretty dang good job at it too! I know my body doesn’t perform well when I have an overabundance of straight sugar poured into my mouth :l One thing that we enjoy that is always loaded with excessive amount of sugar is a yummy cocktail. So, I decided to make a skinny infused simple syrup to help flavor our cocktails without all the sugar. I used @nutrasweetnatual to create my skinny syrup and I’m super excited to share it with you now! If you haven’t used Nutrasweet before, now is the time! It uses a specific part of the stevia plant leaving you with that “just-like-sugar” taste that we all love.
Let’s get started!
First and most importantly- let’s make a skinny simple syrup with @nutrasweetnatural !
Start by boiling 2 cups of water with 9 packets of @nutrasweetnatural. Next muddle ½ tangerine + 5 raspberries and add to the boiling water with 1 rosemary stem. Boil on medium-high for 5-10 minutes. Store in a glass jar in the Fridge for up to a week.
You can use this to sweeten cocktails or even coffee or tea!
Now let’s make a cocktail (or mocktail) using our skinny syrup!
Tangerine & Raspberry Skinny Cocktail/Mocktail- this cocktail is giving me all the spring vibes- hello sunshine!
Ingredients:
¼ tangerine
3 raspberries
1 shot vodka
1 cup ice
Favorite Alcoholic Seltzer (I used Tangerine flavored)
1 oz Skinny Simple Syrup
If you are making a mocktail skip the vodka and use a sparkling water or alcohol-free seltzer instead.
Start by muddling your fruit in the bottom of the glass. Next add in the ice, vodka and simple syrup. Top off the glass with the seltzer and stir to combine ingredients. Garnish with fresh fruit and enjoy!
As always, tag #katiescardiokitchen on Instagram if you make any of my recipes- I cant wait to see them!
I don’t know about you, but my life has been a bit chaotic recently. Cross country move, covid, living out of hotels- a girl just needs a cocktail, am I right?! I’m a sucker for a good Margarita, but I’ll be honest, my body hates them. 😩 So, I was thinking, what is refreshing like a margarita, but isn’t a margarita?! A dessert cocktail!
Think Margarita- but in dessert form! Layers of crunchy graham cracker crust, fluffy tart cheesecake dollops and delicious creamy strawberries soaked in Tequila Rose Strawberries and Cream Liqueur.
For the Crust-🧈
Ingredients:
8 graham crackers crumbled
3 tbs melted butter
Fresh lime juice (1/2 lime)
1 tbs condensed milk
Combine ingredients in a small bowl
For the Cheesecake-🍰
Ingredients:
12 oz room temperature whipped cream cheese
2 oz condensed milk
1 oz Tequila Rose Strawberries and Cream Liqueur
fresh squeezed juice from 1 lime + zest
Combine ingredients in large bowl with a hand mixer until fluffy.
Chop strawberries and smash with a fork. Soak in Liqueur for 1 hour.
Now it’s time to put it all together!
Layer a tall cocktail glass starting with the crust at the bottom. I’m a sucker for the crust on cheesecake so I made my layers of crust extra thickkk. Garnish with fresh lemon and strawberries. Best served chilled. Makes two 14 oz dessert cocktails. These would also be perfect for shooter sized glasses for a group!
As always- tag me on Instagram @katiescardiokitchen if you make one of my recipes so I can see!
New Year, New Me- am I right?! This last year we made every excuse to eat refined sugars, fried foods and processed snacks. This year, instead of just developing a new year’s resolution we came up with a plan to meet our goals. Anyone can write down a goal- but the plan is what gets you there. I’m excited to be working with Nutrasweet Natural to create some fun, healthy recipes to share with you all. If you haven’t had Nutrasweet before- now is the time to try it! It doesn’t have that bitter taste that artificial sweeteners have because it’s 100% natural and comes straight from the stevia leaf. The best part- 1 packet is equivalent to 2 tsp of sugar but with zero calories.
Start by bringing your plant milk to a boil in a small saucepan. Next, add in the nut butter, banana, vanilla and Nutrasweet. Combine until smooth. Lower the heat to simmer and add in the oatmeal and chia seeds. I don’t like my oats mushy so I only let them simmer for a couple of minutes. Add your fresh fruit, drizzle with honey and sprinkle a few more chia seeds. Enjoy!
You can also use these ingredients to make overnight oats.
As always- tag me @katiescariokitchen on Instagram if you make one of my recipes!
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.
Cheers!
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.
Mexican 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 Mexican cheese) or you can use queso!
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!
Wow, it’s been awhile hasn’t it?! This last year was a whirlwind and I have made some fun recipes but just never got around to prettying them up to post here. We have been eating out quite a bit and today we were craving something yummy and healthy that we could make at home, which brought us to grilled chicken. Don’t get me wrong, I love a big ole piece of chicken charred to perfection on the grill, but I was craving something a little more than that. I decided I wanted some or of glaze and who doesn’t love a sweet bite of orange chicken, right?! This one exceeded my expectations, so I figured I HAD to share it with all of you!
Ingredients (Marinade)
2.5 pounds of chicken breast (you can do this with any kind of chicken though!)
¼ cup fresh squeezed orange juice
Orange zest (1/2 tsp or so)
1 tsp lemon juice
2 gloves of minced garlic
Pinch of salt
1 tsp coconut aminos (I used Trader Joes)
1/3 cup EVOO
¼ cup water
2 tsp Honey Dijon (I used La Tourangelle)
1 tbs hot sauce ( I used yellow bird)
Glaze-
¼ cup honey
1/3 fresh orange juice
Orange zest
¼ honey BBQ
2 tbs honey Dijon dressing
Pinch of salt
1 packet of duck sauce from the leftover Chinese food 😉 trust me on this one!
Cut the chicken breast into thin slices. I had large thick chicken breast, so I sliced each one in half. Mix the marinade ingredients and put into a large zip lock bag. Add in the chicken and a few fresh orange slices. Let sit in the refrigerator for at least 3 hours.
Heat your grill to medium/high. You want it to be hot enough to get those grill marks 😉 While its heating up you can whisk together the glaze ingredients. Place your chicken on the grill and lather it in the glaze. I like to add more glaze each time we flipped the chicken. Cook until no longer pink.
Serve over garlicy lemon orzo.
Garlic Orzo
Ingredients-
1 bag of orzo
2 tbs Coconut aminos
3 tbs butter
Fresh herbs
Green onions
1 tbs lemon juice
Cook the Orzo as instructed on the bag. Drain and add in the other ingredients. And BOOM you have a fun new side that compliments any dish!
Katie's Cardio Kitchen 