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THE BEST Paleo, Keto, High Protein, Vegan, Low Carb, Gluten Free Bakery

May 31, 2016

You guys ever get those days where all you want to do is EAT SUGAR? Ummmmm… stupid question right? Who doesn’t want to eat sweets 24/7 without putting on that extra weight?

Well a couple days ago after a long day of work, I didn’t want anything to eat but a big piece of chocolate cake, which is weird because I typically want a full savory meal since it’s typically around dinner time.

When I got home, I checked my mail. As I am opening the mailbox I see a white box. My eyes lit up because that typically means it’s a goodie package with something other than a bill! It was from…

A-Fit Bake Shop.

Say wha?!?! Talk about PERFECT TIMING!!!

I took the box out of the mailbox and smelled peanut butter immediately. My eyes lit up even bigger! 0_0 I hurried upstairs and tore the box open.

As I was opening the box, I see two items. The first one I opened were the Purest Peanut Butter and Honey Cookies. I immediately shoved one into my mouth.

MMMmmmmmm!!!! Peanut Butter!!!

What I loved about it was it wasn’t too sweet. It felt light and airy with just the right amount of peanut butter. I can tell it was made from natural peanut butter because it didn’t taste ‘thick.” If you don’t know the difference between all natural peanut butter before vs regular peanut butter, I highly recommend buying both just so you know the difference, because there is a difference.

Regular peanut butter typically has added “oils” or some type of “sweetener” with a few other ingredients. Natural peanut butter has 2 ingredients. “Peanuts” and “Salt.”


Next up were the Protein Peanut Butter Brownies.

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Wow is all I can say. It was pure joy in my mouth. 

I couldn’t even tell these were “healthy.” It was so good I swear I was at The Cheesecake Factory eating their “Chocolate Tower Truffle Cake,” which by the way has 2,500 calories and 85g of saturated fat per 3/4 lb according to!

What I really loved about this package was Alyssa Monique Lemus, the founder and baker, provided me with a sheet with all the macronutrients and ingredients.

Protein Peanut Butter Brownies 

Ingredients: Natural peanut butter, organic honey, pea protein, egg whites, dark cocoa, baking soda

Nutrition Per 1 square: 150 calories, 8g fat, 15g carbohydrate, 1g fiber 5g protein

Purest Peanut Butter and Honey Cookies 

Ingredients: Natural peanut butter, organic honey, oats, egg whites baking soda

Nutrition Per 1 cookie: 112 calories, 7g fat, 8g carbohydrates, 1g fiber, 4g protein

That day I ate a total of 2 Protein Peanut Butter Brownies and 1 Purest Peanut Butter and Honey Cookie. I then went to the gym and had a super duper leg session! These healthy treats satisfied my sweet tooth and fueled me for my workout with no guilt!

Highly recommended. Thank you Alyssa!

P.S. She now ships! She also has paleo, ketogenic, high protein, vegan, low carb, gluten free options for those that have food sensitives or on a specific diet, hence the heading 😉

Find her on Instagram @afit_bakeshop & @alyssamlemus

**This post is NOT sponsored. Everything I say comes from the heart and is my honest opinion 100%**

Blog Food Lifestyle Recipes

How I Cook my Chicken & Meal Prep

February 22, 2015

Don’t you just hate it when you eat a piece of chicken and its just… Dry.  Or even worst… if you bought it from the store and within seconds you’re just… BLOATED? Why? Sodium overload. Ewwwwwwww…

So most of the time, I make my own. Here is how I like to Marinate Chicken Breasts:

  • Chicken Breasts (about 1 pound/16oz)
  • Salt
  • Pepper
  • Lemon Juice
  • Herbs (oregano, basil, cilantro, chili peppers etc.)
  1. Place chicken in a shallow dish or 1-gallon sealable plastic bag
  2. Add seasonings or marinade of your choice and refrigerate for at least 1 hour or up to 12 hours

I love cooking all my meals as soon as I wake up. Now how do I manage to make breakfast, prep all my food and get ready in an hour? ^_^


The oven is my best friend. I roll outta bed, walk over to the kitchen and set the oven on BROIL HIGH. While the oven is heating up, I then…

  1. Take out two non-stick rectangular baking trays
  2. Put foil on top of baking trays (easy clean up)
  3. Spray olive oil spray (or your preferred non stick spray)
  4. Put my veggies (I love green beans, broccoli, zucchini or asparagus) on one dish, my protein on the other
  5. Spray more non stick spray on top (gives it that crispy texture that I love when broiling 😉
  6. Put the food in the oven and let it broil high (about 20-30 minutes)
  7. Get ready for the day

By the time I am done getting ready, my food is cooked! I then divide my food into about 3-4 containers and set it aside to cool before I package it up for the day. While my food is cooling, I cook my eggs and viola! all my food is ready for the entire day!!!

How do you guys prep your food/meals?


Sandy Lieu

Blog Food Lifestyle Recipes

The Perfect Green Beans

November 22, 2014

I love to snack.

Lately I’ve been obsessed with plaintains & green beans. I know… Such an odd combo right?! LOL

I LOVE broiling my green beans until they are almost burnt. Tastes like chips to me (kinda hehe). This recipe is super super easy & takes like 10 minutes!!! ^_^

  • 3-4 oz Green Beans (I love French Cut)
  • Olive Oil Spray
  • Salt & Pepper
  1. Set oven on BROIL HIGH
  2. Place Green Beans on baking dish
  3. Spray Olive Oil, all over
  4. Salt and Pepper, to taste
  5. BROIL HIGH for about 10 minutes




Blog Food Lifestyle Recipes

Roasted Dill Potatoes

October 4, 2014

Who loves potatoes?! I DOOOOO! Especially when they are Teeny Tiny Potatoes!!! LOL ^_^

I love creating new recipes when I’m in the kitchen. Most of the time I just look in my cabinet and create it on the spot. Sometimes it turns out crappy but sometimes it comes out quite lovely hehehe but hey that’s what make cooking fun right? 😉 I have to say this recipe was pretty awesome and very easy to make ^_^.

  • 1 lb (454g) Teeny Tiny Potatoes (I got these from Trader Joes)
  • 1/2 chopped Sweet Yellow Onion
  • Fresh Dill (I used about 3 sprigs…enough to sprinkle all over your potatoes)
  • 1 tablespoon Extra Virgin Olive Oil
  • Salt & Pepper
  1. Pre-heat oven to 350 degrees.
  2. Place potatoes in a medium size pot of water. Bring to a boil and cook until fork tender, about 10-15 minutes. Drain.
  3. Transfer potatoes to a baking tray, add chopped onions, fresh dill, and mix in the extra virgin olive oil, salt and pepper (I typically just use a pinch or if you have a grinder, grind it all over).
  4. Bake for about 15-20 minutes or until onions are golden brown. If you like them a little crispy or extra cooked like me, turn the oven on broil for the last 5 minutes.
  5. Serve and ENJOY!!!
 I divided my potatoes into 4 servings and served it with 4 ounces of marinated chicken breast and sauteed spinach. Let me know what you think ^_^.


Sandy Lieu


Blog Food Lifestyle Recipes

Strawberry Pineapple Smoothie

September 29, 2014

So lately I’ve been craving fruit… A LOT of it. Since I didn’t feel like going to the grocery store or going out to get one, I decided to create one with what I have at home. I opened my fridge, freezer and pantry to see what I had.

Frozen pineapple, frozen strawberries, fresh apples, fresh oranges, rice milk, honey, stevia, agave.

I grabbed the frozen pineapples, strawberries, an orange, rice milk and honey. But just to be safe, I wanted to google a recipe. Most of them had bananas. Unfortunately, I didn’t have any bananas. Booo…

So I decided to just use what I had and YEEESSSSSS it turned out AMAZING!!!!!!!!!!! Here is the recipe.

All these ingredients came from Trader Joes.

Let me know what you think ^_^

Strawberry Pineapple Smoothie
Prep time:
Serves: 1 Serving
  • 1 cup frozen pineapples
  • 1 cup frozen strawberries
  • 1/2 orange (juiced)
  • 1 cup unsweetened vanilla rice milk
  • 2 tablespoon clover honey (can substitute with stevia or you choice of sweetener)
  1. Add the pineapples, strawberries, juiced orange, rice milk and honey into the blender.
  2. Blend on high power until smooth and creamy. If you like it more creamy like me, add a tab bit more milk (so about 1.25 cup of rice milk).
  3. Pour mixture into glass and ENJOY! 😀
Blog Food Lifestyle Recipes

Mouthwatering Raspberries

September 18, 2014

Who loves FRUIT?!?! I love ALL fruit ^_^ but since raspberries were on sale at Ralph’s this week (2 for $4) I choose raspberries hehe. Have you ever encountered a batch that wasn’t so sweet? You know you have… >_<

For those of you that have stomach sensitivities like me, add Stevia on top and ta-da! Problem solved!!!! Hooray!!!

  • Fresh Raspberries
  • Powdered Stevia (or preferred sweetener)
  1. Place raspberries in a bowl
  2. Sprinkle with stevia
  3. Enjoy!
Serving size: 1 cup Calories: 60 Fat: 1g Saturated fat: 0g Carbohydrates: 14g Sugar: 6g Sodium: 0mg Fiber: 9g Protein: 1g