Jalapeno & Cheese Tuna Cakes with Dill Yogurt Sauce


You don’t like Tuna?

Please leave.

I never had a “Tuna Melt” until my best friend Jared made me eat one night while I was high out of my mind. Tuna melts, unlike most, “stoned” food is quite delicious even after you are no longer stoned BUT this is 2018 and we are on a mission to not speak to bread……as much. In an effort to give up the carbs but not the flavor I have made tuna cakes. These are amazing, crispy, spicy, and filled with cheese!


*Makes 3 Tuna Cakes

1 Can of White Albacore Humanely Raised Tuna
1/4 Jalapeno – Diced
2 Green Onions – Diced
1/4 Yellow Onion – Diced
1/2 Cup Sharp Cheddar Cheese
1 Egg
Salt, Pepper, Garlic Powder, Red Pepper Chili Flakes
1/2 Greek Yogurt
1/2 Lemon – Juiced
2 Tablespoons Dill Weed(Fresh or dried)
Jalapeno/Tomato Garnish

How To

Drain your tuna VERY well. In a bowl with the diced jalapeno, onion, green onion, dry spices, egg, cheese, add your tuna and mix well. Once all combined form into 3 patties.

I used a non-stick pan as the cheese will melt and forms that nice crust we want. Cook these on medium heat for about 4-5 minutes per side.

Sauce: Add the yogurt, lemon juice, dill, salt and pepper to a bowl and mix well. I put the sauce on the bottom of the plate so that every bite of tuna cake had some cooling sauce. These cakes are hot, cheesy, and the fresh veggies we added provide a much needed crunch. I have had these for lunch almost all week!

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I like my chocolate how I like my men (Banana Peanut Butter Bites)


Seriously. How have I just discovered real dark chocolate? More specifically, chocolate from Madagascar.  Lord knows that if there ever was a day for me to like chocolate it would have to be a bar boujie as all Hell. Girl, World Market makes me weak.

To continue our 2018 healthy eating venture we needed dessert! Well, not really because neither myself or my husband are big sweet eaters, but I have found the healthier I eat during the day the easier it gets to be a very bad girl at night. Cinnamon rolls, cheese pastries, and bags and bags of popcorn. I am not claiming these are healthy either, shit I didn’t even do a calorie check on them., and neither should you. They are banana, some peanut butter, and dark sexy chocolate. Live a little.

Oh, and some butter.

Just a little!

1 Bar of Reeeeaally good chocolate (I used Madecasse brand)
5 Bananas sliced however you prefer
Peanut Butter
1 TBSP Kerrygold Butter (this helps so that expensive ass chocolate doesn’t seize up on you)

How To

Slice your bananas, lay on some parchment paper. Dollop with peanut butter on top. See below photo. Then freeze for 3-4 hours.


Cut that chocolate up. The more even you slice, cute, cube, or grate the more evenly the chocolate will met. Simmer some water on the stove and create a double boiler. DO NOT GET WATER ANYWHERE NEAR YOUR CHOCOLATE. Water causes seizing and we do not want that. Once your chocolate is melted dip the bananas in however you see fit. I just dipped the tops as we didn’t want ours completely drowned in chocolate. I know some of you will feel differently.




You see that shine? Thank you melting chocolate correctly and grass-fed butter. Guuuuuurl. I guarantee these will help keep the late night cinnamon rolls away.

Smoothie of the Month: So Help me, Oprah (Vitamin C Pack)

Fun Fact: I spent the week following Christmas with my good old friend, Pneumonia. I won’t point fingers as to to spread the world’s worst sickness to everyone in our family, but…..no Krystal, I won’t. ANYWAYS. The ONE good thing about being sick in the weird limbo week that is the week after Christmas and before the New Year is that my desire to “kick off” the new year being healthy was as strong as they come. Fun Fact #2 if you have a cough pineapple is a natural cough suppressant!

I am not a big fan of breakfast during the week. I don’t usually get hungry until well after 9am, and my desire is really only to have eggs benedict with a pineapple orange mimosa, but given 99% of the time during the week I am at work such desire is never met.  Smoothies nowhere near a mimosa brunch compromise, and I repeat, nowhere near. Yet, smoothies can be healthy and curb such 9am brunch desires. This smoothie of the month is dedicated to Oprah, because I cannot tell you how many times after ridding myself of antibiotics I said out loud “So help me, Oprah if I get sick again I will kill someone”. True Story. Do not mess with after antibiotics me, she is a very angry girl.

I prep smoothies in Ziploc baggies so that in the morning all I have to do is add the almond milk and greek yogurt. Easy! I have a smoothie before leaving my house in the morning, and then later on at work I have a protein shake. This breakfast plan works for me. Give smoothie prep a shot!

Smoothie bags for days!!


And Kyle said we couldn’t fit anythiiiiiing else in the freezer. Girl, please, take a seat.


*Makes 15 individual smoothies
5 Bananas (Cut in Thirds)
2 Cups of Fresh/Frozen Raspberries
3 Cups of Fresh/Frozen Mango
3 Cups of Fresh/Frozen Pineapple
8 Cups of Organic Baby Spinach
5 Lemons
Almond Milk
Greek Yogurt


Really simple – Each baggie or smoothie gets 1/3 banana, a sprinkling of mango, raspberries, and pineapple. 1/2 cup baby spinach, squeeze of lemon, as much milk as you’d like and just a spoonful of greek yogurt.



Thank Oprah you are not sick.


Roasted Red Pepper Hummus

Lord have mercy do not bring hummus as a Christmas appetizer unless your entire family is vegan. I about got voted off the island for bringing hummus a few Christmas’ back. You know what, though? I am a grown up(kind of) and have my own blog now so I am just going to publish the recipe because I am a loud and proud hummus lover!

Embarrassing Fact: A few colleagues of mine had a hummus war competition and it just so happened to be on the day I was interviewing for a management position at my work. Well, ALL afternoon my stomach would not stop sounding like a blue whale searching for its family and couldn’t tell if I was just nervous OR overdosing on too much hummus.

P.S plain hummus is boring – make some exciting flavors and share them with me! I know roasted red pepper is pretty boring, too but I love it!!


2 Cups chickpeas drained and washed
1/2 Cup Tahini (just buy it – I know it’s expensive but it’s what makes hummus HUMMUS)
1 whole lemon squeezed
1/4 Cup Extra Virgin Olive Oil
3 Cloves Garlic
1 Cup Roasted Red Bell Peppers (I roast mine on the oven – stick them in a ziplock once black- let them steam – take off the char and done)

How To

How easy is this? Throw it in the food processor and hit the Go button. Blend until smooth and the consistency you’d like – you may need to add additional olive oil. I crack fresh pepper on top one plated, a squirt of lemon, and a final drizzle of olive oil. Eaasy breezy beautiful snack. Pita chips, veggie sticks, naan bread. Gurl.



Pesto & Ricotta Stuffed Shells

Meal Prep Alert!

I made these for this week’s lunches. They were easy, delicious, and can be either vegetarian or stuff them with chicken like I did this week. Let’s get started!

1 Box of Jumbo Pasta Shells
1/4 Cup Pesto (buy or make your own)
2 Shredded Chicken Breast
2 Cups of Alfredo sauce (buy or make your own)
2 Cups Shredded Mozzarella
2 Cups Chopped Finely Mushrooms
1 Cup of Ricotta

How To

The pasta shells need to cook about 8 minutes total and I lay them out on a sheet pan to cool. I already had shredded chicken but the recipe was just 2 chicken breast, salt, pepper, garlic powder, chicken broth, and throw in crock pot for 4 hours on high. Shred and set.

Filling: Mix ricotta, 1 cup mozzarella, pesto, chicken, mushrooms, and salt&pepper. Once your shells have cooled stuff those bad boys up!

Bake: I lay a thin layer of alfredo on the bottom on my baking dish and then put the shells on top. Cover with some more sauce and let bake at 350 degrees for 20 minutes and then put the rest of your cheese on top and broil for 5 minutes. Done! These are pretty simple for meal prep, loaded with protein, and pretty damn tasty!


Chicken Fried Steak Bites!

Okay, so like, did everyone know as a kid that chicken fried steak was actually steak and NOT chicken? I know I know it is in the name, Krystal but it tricked me every time! I would get so excited thinking we were having fried chicken to only be served this chewy fried steak. UGH.  I never really liked red meat as a kid and even now as an adult I rarely eat it. I tend to stick with fish, chicken, and 3-4 nights a week vegetarian. I am not a big red meat eater and when I am it has to be done right, and so I generally leave it up to the expert: 2nd dad. I can make chicken fried steak though, right? Yes! I made these a little differently by cutting the cube steak into pieces rather than “steaks” and making bites to dip in black pepper gravy. Baby, these were good. I am now a fan of chicken fried STEAK.

I found that chicken fried steak (CFS) is all about the gravy. Gravy is life. Gravy runs through these veins. I served these with mashed potatoes, because what else? These would be an excellent appetizer for a party.


2lbs Cube Steak (I cut mine into pieces) Cube steak is generally just top round that has been tenderized
2 eggs
1 1/4 Cup Flour (can substitute almond or coconut here) – reserve 3TBSP for gravy
Garlic Powder
Fresh Cracked Black Pepper
25-30 Saltine Crackers
1/4 Cup Panko
Vegetable oil for frying
1 1/2 Cups Whole Milk (coconut milk can be substituted)
1/2 Cup Beef Stock
3 TBSP Kerrygold Butter

How To

Set up your batter section while your oil is heating up for frying. As always with 99% of fried foods you COULD bake these by getting some color on them and then placing in the oven, but we are going authentic today. Beat your eggs in a bowl. In a separate bowl add the crushed saltines, garlic powder, pepper, panko, and flour. I do not add salt to this because the saltines have salt.

Cut the cube steak into strips. Place strips into eggs, then into the dry batter, and then into the fryer! Since these are strips and not full steaks they only take 4-5 minutes a piece in the oil. Place them on a paper towel once out of the oil to get rid of excess oil. Taste one to see if they have enough salt for your liking.

Now, the most important part – the gravy. Country gravy. I always make gravy with pan drippings but it isn’t possible with chicken fried steak since you know….you fry it. We will pass on using oil in our gravy. Melt your butter and make a roux with those 3TBSPs of flour we reserved. Once your roux is cooked add the milk and beef stock. I added the beef stock as a little trick for one you could split the milk/stock ratio and save some calories, and two it adds a beef flavor that the gravy would lack due to the pan drippings situation. Let your gravy thicken and right before serving add a TON of freshly cracked black pepper. Delicious!

I still prefer fried chicken…… but these were bomb! Bring these to your next event and as always if you make this recipe tag us on Instagram or Facebook!



Macadamia, Coconut, & Panko Crusted Salmon

So, could this title have more words in it?

True Story: I have not had salmon in about 13 months, because I am allergic(maybe) to shellfish. Yes, I knoooow salmon is not shellfish, but nonetheless my experience was quite traumatizing for me. You may read all about it here if you wish: boring

So, I am writing this before I eat….life of a food blogger is eating cold food since no good picture has steam in it. This may be the last and final time you hear from me unless Jared keeps up with my blog as he is my designated afterlife social media continuer……who won’t even read this. Both fitting and ironic. We continue!

Now, you may call me a hater but I never got(until now) what the big deal was with crusting fish. I mean white fish battered and deep fried with vinegar…..yes but beautiful salmon….why? Why, Why, Why? So, I tried it for myself and it is spectacular. Crunchy toppings go quite well with the buttery flakes of salmon. I imagine you could do this with any kind of fish but salmon, halibut and even shark are your “meatiest” of fish and they hold up well to a wide range of cooking methods. Best part? You can eat in 20 minutes!


Ingredients – Makes 2 Servings
2 – 4oz Salmon Steaks
Insert Krystal’s Rant: pleeeeeease buy wild salmon! I know it is hard to find and I know it’s expensive but it is so worth it and so so soooo much better for you! End Rant
1 Egg
1/2 Cup Panko
1/4 Cup Toasted Unsweetened Shredded Coconut
1/4 Cup Toasted & Crushed Macadamia Nuts
1/2 Lemon Zest

That’s it!!

How To

I toasted both the coconut and the nuts together just in a pan over low-medium heat….once you can small them they are done pull off the heat. Wait for them to cool down and then pulverize in food processor/blender.
Add in a bowl the panko, nuts/coconut mixture, lemon zest and S&P. Separate bowl: crack and whisk your egg.
I only crusted one side of the fish but you do you.
Dunk one side of the salmon steak into the egg wash and then into your dry mixture. This is where you really want to make sure your dry mix is sticking and you have a nice layer.

In a cast iron skillet on medium-high heat melt your butter/oil. Place fish crusted side down for 2-3 minutes and depending on how you eat your salmon get some color on the naked side of the fish and then pop in the oven or cook another 2-3 minutes on the side, pull, rest, and enjoy medium salmon. Remember cooking time all depends on your personal preference of the salmon’s temperature as well as the size of your steaks, but you can always show these pictures to your butcher and they should be more than happy to cut them to this size.

Beautiful! I ate this completely on its own because I had been cooking for hours and this seemed to be a sufficient snack, but it would go well with a small salad or grilled veggies. Keep salmon lite!