So. Yea….

It’s October. And I haven’t posted since May. Basically I suck at blog life lately but I can’t say I am mad about it! My nutrition consulting has picked up a lot quicker than I thought (praise Jesus) and let’s not forget I still have a full time job! Also, I like to workout…. maybe. But I force myself to do it. Anyway, any time that I have had leftover I’ve had to choose between blogging and my husband. Naturally I chose this fine piece of man….

Jess Pensacola


Ok but seriously. Above all besides Jesus, Jess comes first. And with that said, sometimes he may or may not accuse me of starving him. I don’t really starve him, it’s just that he gets a little restless regarding our meals sometimes. We keep dinner basic at the house for the most part… meat and two vegetables- typically chicken, fish or venison paired with broccoli, asparagus, peppers, spinach, or brussel sprouts (still working on vegetable variety with my man child). So it is understandable for a boy raised in the country to crave a little red meat and gravy every now and again. Sometimes I cave…. but not enough. So he’s been living on a prayer for the past several years begging for country food and every now and again I will dip into my country cookin’ roots but I just cannot allow myself to use the deep fryer. So therefore he isn’t fully satisfied…. UNTIL NOW!




Whew I am so excited about these recipes y’all! They are so good, super quick and easy, and pretty healthy too! Now keep in mind. if you are trying to get shredded for a fitness model competition then these recipes ain’t for you…because it is not a 100 A+ in the nutrition grade book. But for those of you who were raised on fried deer meat and mashed potatoes with gravy yet are trying to keep a decently fit bod and keep your taste bud sanity- KEEP READING!

I can’t take credit for either of these recipes. I actually got the venison recipe from one of my sweet clients who was concerned about it fitting into her meal plan because her husband adores it. And the other one I found online and tweaked. Here we go….

Crockpot “Fried” Deer Steak

This is a pretty basic recipe- you could definitely add more spices or marinate it prior.


  • Venison tenderloin (ours was about 1 lb)
  • 3 Tbsp. Olive oil
  • 1/2 cup flour
  • 1 cup water
  • seasoning ( we used 1 Tbsp garlic powder, 1 Tbsp. lemon pepper, salt and pepper)


After venison is thawed and tenderized, cut into small strips. Ours turn out to be about 3 in long and 1 in wide. Prepare your flour mixture by adding flour and additional seasonings. (Tip: If you like your meat more salty, add the salt at the end of the cooking process for added flavor.) Heat large skillet. Once warm add 3 Tbsp of olive oil. Dip each tenderloin strip into the flour mixture and then lay in skillet and leave on just long enough to brown the side before flipping (less than a minute on each side). Prepare to sweat here… its an intense minute! Once done in the skillet, add tenderloin strips to crockpot. Pour remainder of leftover flour mixture into the skillet, add about a cup (or more) of water and stir into a gravy. Pour the gravy into the crockpot. Heat in crockpot on low for 4-6 hours.

Nutrition for about 3 pieces of cooked meat: 210 calories, 9 grams of carb, 9 grams of fat, 18 grams of protein


Mashed Cauliflower “Potatoes”


  • 1 medium head of cauliflower, cut into florets
  • 1 Tbsp. olive oil
  • 1 clove garlic
  • ¼ cup Parmesan cheese
  • 2 oz. (fourth of a block) reduced fat  cream cheese
  • Salt
  • Pepper


Steam cauliflower until tender.  While still hot, blend in a food processor about half of the florets until smooth. Continue adding florets until all are blended. Heat olive oil and garlic for 1-2 minutes. Add to food processor mixture and blend more. Add in cream cheese and parmesan cheese. Blend until you get a smooth potato-ey mixture- you WILL get that with this recipe. Add salt and pepper. Serve immediately.


Nutrition for 1 cup: 122 calories, 9 grams of carb, 7 grams of fat, 7 grams of protein

Serve the two recipes above together with another side of cooked green vegetables and you will have yourself a skinny, COUNTRY meal just under 400 calories!


Want to learn more about nutrition and receive a meal  plan specific to you? click here.