4th July Vi popsicles ketones


Get these in the freezer TONIGHT so they’ll be ready for tomorrow! 🙂

This recipe makes 10 popsicles.


~4 Scoops Visalus Nutritional Shake Mix

~1 heaping cup raspberries ~OR~ Strawberries, your choice

~1 heaping cup blueberries

~1 cup Plain fat free/sugar free Greek yogurt

~1 cup water more or less

1-2 packets of your choice of ketones


~Using a small 4 cup food processor, or standard blender, or magic bullet, puree the raspberries, 1 scoops shake mix, 1/2 packet of ketones, and about a 1/4 cup of water until smooth. Set aside.

~Do the same with the blueberries. (If your blueberries are super purple, add a little blue food coloring.) don’t forget 1 scoop of shake mix, 1/2 packet of ketones, and a 1/4 cup of water. Set aside.

~Blend the yogurt with 2 scoops of shake mix, 1 packet of ketones and 1/2 cup of water, until smooth and pourable. set aside.

You may need more or less water for each component. They need to be easy to pour! Too thick is no good.

~To layer your pops, start by pouring a little of the blueberry in the bottom of each mold. The only tricky part to these popsicles is getting the layers in without too much spillage to mar your stripes.

Use the photo as a rough guide for how much blue you want. Don’t get too fussy, it should look rustic!

Put the mold in the freezer and freeze till firm, at least an hour, or more.

~Layer a little bit of yogurt into each mold for the next stripe. You will be able to see through the side of the mold to check your progress.

At this point, cover the top of the mold with foil, and insert the popsicle sticks.

Make sure to get the stick a little bit into the frozen layer so they will stand straight. Put back into the freezer until solid.

~Remove the foil at this stage, you won’t need it since the stick is in and you need to layer. Next comes your raspberry stripe, and so on until the molds are filled. Make sure to freeze each stripe until solid before adding the next.

Don;t worry if the stripes are uneven, but do try to clean up any dribbles as you go. I used a popsicle stick to scrape down the insides of the mold after each stripe.

~Once filled and completely frozen solid, you can un-mold your pops. Fill the sink with hot water. Remove the foil, and immerse the mold just up to the lip, being careful not to let any water splash onto the top. Hold it for 30 seconds, remove, and try to pull the pops out. If they don’t slide out, immerse again for just a few seconds.

~I recommend keeping the popsicles in the mold until you are ready to serve, or, if you are working in batches, wrap each pop quickly in waxed paper or put into a baggie and put back in the freezer. I don’t recommend making these more than a day in advance.


~Be sure to thin your purees, and your yogurt so that you can more easily layer them into the mold. If they are too thick, you will have trouble doing this neatly.

Yield: This recipe makes 10 pops! 🙂 Enjoy! Have a Happy and Fun 4th of July! 🙂

Order Vi shake & ketones:



Kale Peppers Chili


Leftover cooked ground beef or chicken

1/2 cup Salsa

Mrs dash seasonings to your own taste

Handful of fresh kale leaves, parsley leaves, cilantro leaves

1/2 bell peppers sliced

1-2 tbsp coconut oil or olive oil

1/2 cup water

Mini pitas or naans cut into wedges


1. In a pan; add oil, add beef or chicken, add bell peppers.

2. On medium heat; cook for a few minutes, add salsa & water.

3. Add kale, cilantro and parsley and seasonings. Add pita bread in it.

4. After 5-10 minutes turn off stove & serve in plate. Enjoy.

Shepherd’s Pie with Bell Peppers


1 lb cooked ground beef or chicken however you want; set aside

2 pk of mashed potatoes; prepare it however you want on package and set aside

1/2 pack frozen corn, lightly steamed. Set aside

1/2 packet of chopped bell peppers. Set aside

1/2 packet of shredded cheese

Mrs dash seasonings & Himalayan pink salt to your own taste


1. Preheat oven to 450F.

2. In large casserole baking dish. Drizzle with olive oil. Cover bottom with cooked ground beef or chicken layer.

3. Add corn on top across the layer & bell peppers across it.

4. Add mashed potatoes on top all thick across.

5. Cover in foil. Bake on middle rack in oven for 40 -45 minutes.

6. Remove foil, add shredded cheese on top. Set oven to broil & high. Wait. Watch. 3-5 minutes til it’s melted.

7. Remove from oven. Cool down. Serve. Add seasonings.

8. Enjoy! Goes great with a salad of your choice of mixed field greens, berries, kale & a bowl of fruits salad.

Watermelon, honeydew melon, cantaloupe, mango, berries; (strawberries, blueberries, blackberries, cherries, raspberries) and dragonfruit.

Tharid Soup

This is from a restaurant I tried it at. now I tried to perfect it as this way. I didn’t have a lot of these ingredients & even the arab thin bread. But still mine turned out good.


1/2 pkg shredded carrots or cut up 2 & dice carrots.

2 large potatoes, washed, cut up into pieces.

1/2 cup quinoa

2 tbsp chia seeds & flax seeds, & black seeds

2-3 tbsp olive oil

1/2 cup butternut squash diced or use the PC frozen brand 1/2 package.

1 cinnamon stick brown into tiny pieces

4-5 fresh cardamom & cloves.

1 large yellow & red onion diced

1 bell pepper; red, green diced

2-3 tbsp garlic ginger paste

2 green chilies slit cut pieces

1 large tomato diced

2 tbsp tomato sauce or paste

1/4 bunch fresh cilantro, washed & cut into pieces

1 tsp Himalayan pink salt or more or less depending on your own taste

1 tbsp Mrs. dash seasonings & sirracha lime seasonings

1/2 tsp black pepper

1 tbsp fresh oregano

1 tbsp fresh parsley flakes

1/2 tsp cinnamon powder

1/2 tsp green cardamom powder

1/2 tsp turmeric

1/2 tsp red chili powder

1 tbsp lemon & lime juice

1/4 cup of flour

1/2 tbsp cornstarch

1 tsp Garam masala

1 tsp pesto sauce

Instant Pot

1. Wash & drain the vegetables, prepare and set it aside.

2. In the instant Pot set the mode to Sauté. Let it heat up. Add oil, cinnamon sticks, fresh cardamom & cloves.

3. Add onions, bell peppers and sauté til light brown.

4. Add garlic ginger paste, green chilies, and coat them around. Add rest of the spices & seasonings including the lemon, lime juices, chopped tomatoes, potatoes, and veggies along with making sure it’s all coated.

5. Add chia seeds, quinoa, flax seeds, black seeds. Mix it all around. add 6-8 cups of water. Add the broth cube if you want it’s optional either 1-2 chicken or beef or veg (knorr or Maggi- up to you- extra flavours). You can make this strict vegetables only or add some diced chicken to it or ground beef or chicken.

6. Cancel the sauté, set it to stew or soup mode. Set it for 20-30 mins, seal & leave it til pressure is released.

7. Release the pressure, open lid and add fresh cilantro on top for decor.

8. In bottom of hollow plate, platter or bowl; add Naan, or pita or any bread you wish. Add the soup on top. Serve &. Enjoy.

Let me know how yours turned out! Great meal in Ramadan for Iftar or Sahur.

Even afterwards to make it a tradition to have these healthy hearty foods.

Try it out & let me know how yours turned out.

Fruit Chaat Salad


Previous times I’ve made this and it’s good. Either way you add your own version too. Many people I know will use variety of flavours in it; from apple juice, mango juice, coconut pineapple juice, to sour cream, yogurt, to custard, & to orange juice. Even in spices it’ll vary from the seasonings to Himalayan pink salt to kosher salt or sea salt. All depends on your own taste buds. We don’t measure. We just throw in drizzle, dash here, sprinkle here and zigzag there.

Most times it’s been incredible either way as family will take 2nds and I’ll have it as my snack later on or with my Sahur meal or into a protein shake too.

Tandoori Chicken May 2020


Many times I’ve made this so this is good to look over past versions as any works even if you did a simple grilled chicken with the same seasonings & spices; .

Himalayan pink salt

Mrs dash seasonings

Lemon & lime juices



Chat masala

Drizzle of olive oil. Everything according to your own taste.

Refreshing Summer Salsa

I saw a recipe earlier this afternoon on this refreshing summer salsa so I made it substituting some of the ingredients to what I had in the house. It turned out amazing.

Kids loved it with the tortilla chips and Doritos (halal one sweet chili heat black bag).

Here’s what you will need;

Tomato 🍅 diced

Bell peppers diced

Red onions diced

Hot peppers 🌶 pickled

Avocado diced

Black, green sliced olives pickle kind

Cilantro chopped

Corn kernels I used peaches & cream just steamed for 5 mins.

I didn’t have black beans so I used black eyed peas, drained can – set aside.

Then I added Lime & lemon juice

Zesty lime & avocado dressing just a slight drizzle zigzag across the casserole dish.

Little dash Garlic minced

Little sprinkle of Himalayan pink salt

Sprinkle Mrs dash seasonings, sirracha lime seasonings to your own taste.

Drizzle olive oil

Mix altogether.

Inspired & credited by Natasha’s Kitchen. Here’s her version


Stay tuned for more recipes.

Shepherd’s Pie 2020

Shepherds Pie


1lb ground beef (cooked all the way through, add 1 /2 -1 jar of tomato sauce, and 1/2 -1 cup of water with it, and mix together, set aside)
1 pkg mix variety vegetables (steamed, or lightly sauteed)
12 potatoes (boiled, peeled and mashed)
3 pkgs of mashed potatoes (according to directions)
1 pkg of shredded cheese
himalayan pink salt and black pepper & Mrs. Dash


  1. Preheat oven to 450’F
  2. In a large baking casserole dish, mix the sauce with the meat. spread the meat mixture on the bottom
  3. Cook the veggies with the spices & seasonings until cooked through. Add the veggie layer on top of the meat mixture.

4. Add the mashed potatoes on top.

5. Add half of the cheese on top

6. Bake in oven for 40 minutes, covered.

7. Remove foil, add the remainder cheese on top, and put it on broil and watch it while the cheese melts, making sure it doesn’t burn, but goes a golden brown color.

8. Remove from oven, and serve!

9. Serve with salad of your choice and garlic bread if you want. Enjoy!

Keto eggplant dinner


what’s on my plate? Or now in my tummy! 😋

#Avocado, the #salad again it was too good, grilled #eggplant with bell peppers, onions & then baked with cheese & baby spinach. & grilled #veggie #burgers of chickpea quinoa & blackbeans & corn! It was sooo delicious!

My mom wondered why I didn’t do it earlier. I told her because it’s my dinner not lunch! Who eats their dinner at 4? 😆. Not me. This was at 5:45 pm. #Healthy #dinner #meals #keto.