Dairy free Ranch Chicken & Rice

Yet another dish you don’t have to do without if your trying to eat more nutrientous or on a dairy free  food life. This was actually inspired by my mini me aka sister that could pass as my daughter and yes as of now she is my favorite as much as we get along we have very different talents and cooking is not hers…but this dish she wanted from having a friend make it for her. I listened to her description of it and off we went to the store! 


  • 1 organic ranch packet
  • Salt
  • Organic parsley 
  • White rice
  • Organic Ville Dairy free ranch dressing
  • 2 packets of organic chicken breasts (4-6 slices) 
  • Coconut or olive oil
  • I was able to buy everything at Publix #lovePublix 
  • pictures are below

All depending on how many you are cooking for…I would do 1 cup rice per 2 people.

  • Start boiling water for rice
  • Preheat oven to 350 
  • Coat a baking pan with oil
  • Spice the chicken lightly with salt then the whole package of ranch evenly as possible on the chicken
  • Place in oven for 35-45 minutes depending on cut
  • Place cook rice in big enough mixing bowl 
  • Add dairy free ranch dressing into of the rice and stir
  • Start light then add to taste
  • Chopp cooked chicken in pan then pour on top of rice 
  • Mix together adding parsley To your desire 

So this new recipe was win! On the first try and why give up ranch right?! Please comment if you have any questions.

Hope you enjoy and here’s to #Keepingitreal

Cooked with love -Ms. Shawna


Juicy spiced baked chicken and veggies.

I love to experiment with spices. They add flavor, health benefits, and replace harmful chemicals like MSG. My spice crack of choice is rosemary, because it goes well on almost anything to me. This recipe was made from my experiment with thyme. I didn’t know thyme went so well on chicken until I had a good friend make it for dinner at which decided thyme needed to be in my spice collection as soon as possible. This recipe is very easy for the days I want to keep my healthy living but have no energy to cook. The combination of the spices I chose to make this dish made it the kind you may burn your mouth with from impatience of eating it, yes it’s that good.



~Organic chicken breast w/ rib meat. I buy Publix’s Green wise two pack chicken.
~Organic olive oil
~Organic stew tomatoes ( 1 or 2)
~Organic or regular yellow onions (1 or 2)
~Organic fresh cilantro
~Organic dried basil
~Organic garlic granules
~Organic dried thyme
~Kosher salt
~1/4 cup water


First simply find a dish like shown above and add olive oil to the bottom just enough to keep things from sticking. Diced up the onions and tomatoes to your desired size. Place the diced veggies around the edge of the pan leaving room in the middle. Dash your desired amount of salt, garlic, and basil on the veggies. Then spice both sides of the chicken with salt, garlic, and thyme. Place the chicken in the middle, then add some of the fresh cilantro as a finishing touch. Drizzle olive oil over the veggies and add about 1/4 cup of water to the pan. You just want enough to keep the chicken juicy but not an inch of water. Cover and cook 30-40 minutes at 350 degrees. Once cooked, add some fresh cilantro on top and Wha La! A healthy, easy meal that I promise you’ll make again.

Here’s to Upgrading your Food Game and Keeping it Real!

Easy Pasta Olive Garden style

Hi! Welcome to another easy healthy recipe that I made up while in the kitchen. Since on my health journey for real whole foods, I’ve keep some things, while tossed other ingredients out of my life forever! One ingredient that can go either way for me is wheat, but wait I love pasta! So I’m creating recipes with alternative pastas or ones with the main ingredient being something besides wheat. There are bean pastas I have tried and will hopefully be able to share later. I picked up some new items on my last Earth Fare trip. One was fettuccine with ingredients being: Unbleached flour, parsley, garlic, and water. Pretty simple and although I was afraid this wouldn’t taste anything like the Olive Garden fettuccine my taste buds imagined I was luckily wrong. The texture was perfect and cooked just like the stuff in the box. Most pasta’s main ingredient is semolina, which is wheat and actually healthy if your not going gluten free. Organic is ideal in that less preservatives are added. Unbleached flour isn’t gluten free, and is usually just a wheat that is ground more fine than wheat grains made for pasta. The desired texture and experience of trying new food products is the goal here. So here is a pic of the ingredients I used to make this recipe as seen below.
pasta chicken

Choose your favorite organic pasta sauce or get crazy and make your own, but I’m trying to keep this easy ūüėČ I like the garlic roasted version the best. Chop up some organic chicken tenders to cook in the pasta sauce with a little amount of olive oil to help keep the chicken and sauce from sticking. While that is cooking in a skillet have water already boiled to add your pasta.


Simple pour chicken and sauce over pasta and your taste buds will thank you and so will your wallet on not spending money at Olive Garden.


I enjoyed the flavors and taste so much that I made this recipe three days in a row.  Talk about needed a pasta fix.

Upgrade Your Food Game!

Instead of sacrificing good food just use real food! Taco time!

So far on my journey to better health I have soaked in a lot about the daily chemicals and unsafe ingredients our bodies intake from daily food sources. This is not my first rodeo on making health foods changes nor the first time I cut out too much and actually worsen my health while using up all my funds for “healthy foods”. What I’ve learned is gluten free is not for me and I don’t have to cut out foods and be miserable because there are real foods out there to replace the fake stuff you eat to satisfy your appetite. Just as an update I am currently avoiding ADA, nitrates(preservatives), artificial flavors, hormones, and antibiotics. There is so much going on with how the FDA approves ingredients to test us as Ginnie pigs that it’s impossible to keep up with every unsafe chemical listed. The best rule to follow is to take out those major factors I just listed that are actually link to bad health, then buy products with a shorter ingredients list with words you recognize. This time around the healthy eating lifestyle is not as overwhelming or miserable to me because I’ve researched and learned more from realizable sources such as this book image

It’s important to keep researching till you find the truth. For example I added a protien powder to my diet but there are tons of health blogs stating how heavy metals are in protein powders that are unsafe. The truth is that some protein powders have metals such as iron to help the body absorb the protein. The body needs iron so unless there is an metal that is not meant for human consumption then don’t take out every protein powder item just because one article says too.

This new lifestyle comes with limited choices when eating out because I’ve taken out hormones and antibiotics. The FDA has stated in the news that animals will not be given antibiotics unless treated sick by a licensed veterinarian. I don’t know when this is really going to happen. Doctors are complaining about the super bugs being created by people eating foods full of antibiotics. I’m just over here like Duh! Glad they finally caught on. So one semi safe meat to eat while dinning out is chicken because there is no need to use nitrites bc the color of chicken does not change over time like red meat does when turning old. The fact is that if chicken is hormones or antibiotic free is a mystery. Just don’t over complicated things like if you have a favorite food item were the only bad ingredient is refined sugar instead of unrefined then just limit your consumption until you find an healthier alternative. There are healthier options of cookies, chips and pops out there so not all is lost.

So on to a new recipe that’s just as good and healthier than your regular taco. With all those ingredients to avoid in mind.

Here are the foods products I choose to use that all can be purchased at Publix or any whole foods store probably.


These  tortillas are an healthier choice because they are ADA and preservative free. I use this brands bread as well. The protein from these is reason enough to switch.

Next, I use meat that is healthy without hormones, added antibiotics or nitrates.


I give props to Publix for given more healthy meat choices besides just chicken.

I like to have my taco with grilled tomatoes. I just fry some chopped Roma tomatoes in olive oil with fresh cilantro and  kosher salt.


You can choose to add your own spices to the meat you cook such as chili pepper, cayenne powder, and Spanish spices. I rather grind my own peppers than to use spices with silicon dioxide aka sand! If you are in a rush then my recommendation is McCormick’s taco spice packets. Their ingredient list has less unknowns listed compared to others with only whey being an ingredients I rather not have but no harm done.

Finally you can add some organic spinach or lettuce to finish your taco off. Since I’m allergic to dairy I have no need for cheese but I understand the cheese lovers out there couldn’t have a taco without it so just do your own research on finding real cheese instead of some thing full of hydrogenation oils.

Then Whala! image

So you can have your favorite foods without sacrificing flavor and health. Let me know about your health food journey or how you liked this recipe. Health nuts unite!

Love Miss Shawna.

Better than all those other recipes on Google, My creation of White Chili. Oh La La….YUM!

Like what you see?! Wait till you smell and taste it as well .

This recipe is as easy or hard as you make it. No SALT needed

I literally threw this together from gathered information on how to make white chili and because I lost the one favored recipe over the years. So when those crumbled up recipes disappear it time to see whose got the real stuff haha.

First check to see if you have any of these food items before you make a list to shop for. I made this with health intentions such as fresh tomatoes instead of canned ones. Canned food in general I believe from research is a big cause of cancer after WWII when everything was being canned instead of jarred. Something definitely spiked the charts.  So if you want, precooking the beans would prob be better than canned as well. Just try to find BPA free canned foods. The tomatoes are more of a risk because their acidic levels can cause more absorption of BPAs through can linings. Better safe than sorry so posting a link of this issue at the bottom. Now back to yummy, hot, tasty chili!

Pick up some: All these ingredients are organic


1- Two Red bell peppers (for color and vitamins)

2-One big yellow onion (flavor and color)

3-Two cans worth of Great white northern beans

4- Two cans worth of pinto beans

5- Three of your favorite kind of tomatoes

6- Two cans worth of corn (GMO free taste way better) or one frozen bag of organic corn.

7- Two packets of organic Ranch packets 



8- Fresh cilantro

9- Two packs of frozen chicken thighs, white meat from chicken breast doesn’t fit the bill for this recipe. (Free of Antibiotics and Hormones) Thank you FDA for pumping our food full of antibiotics for years just to come out with a statement that its causing super bugs. DUH!

10- Swanson’s organic chicken broth. I used three small boxes. But two will suffice.

Extra food to look into would be bread! I buy the sour dough soup bowls from Publix. A loaf of French bread would be good for dipping as well. But I’m going to go all fancy with the bowls! I now make my own bread because so many breads contain ADA.

Prepare one big pot to boil the chicken.

Have your beans precooked drained or cans all opened.

Pour chicken stock in another large pot on medium heat. 

 Add the beans and corn UN DRAINED if using cans.

Dice the tomatoes, and red bell peppers

Keep the onion whole! From my grandfathers cooking skills its a European thing in giving the soup color and flavor. Just drop it in and it’ll break apart from the heat and stiring. Pull the skin out at the end.

Add the diced tomatoes and red bell peppers

Take a small stalk of cilantro to dice the leaves from the stems. Throw in the diced leaves. 

Add just one of the Original Ranch seasoning packets.

Keep on medium heat or a little higher but not on high and stir.

This soup, if done right takes a few hours to get that savory flavors mixed together. 

Take a break but don’t let the bottom of the pot burn. Enjoy your time reading my blog for instance ūüėČ

Keep an eye on the chicken. 

Bonus fact: I’m a fan of¬† Shark Tank and one pitch was for boneless ribs, but the bones create the flavor so no one would touch those, except the guy who invented a way to cook them first them take the bone out! So if you think about getting the skinless, boneless chicken thighs then its your risk.

I use gloves and hand pick out the meat parts only. Once the chicken is cooked and cooled, make sure it has time to cool or a burn will be in your future, then add it to the other pot cooking. Once the chicken is added then add the second packet of original ranch seasoning. Stir, stir, and stir, do a lil dance and stir. 

Confession: I always dance while cooking and it seems to be genetic.

Two hours at this time should be enough for your chili to be perfect!  Also feel free to make this your own as I understand not everyone is a health nut like me. Just trying to give easy, healthy, and flavorful recipes. Taste test and enjoy with loved ones!


Link to BPAs in canned food