{Recipe}: Baked honey garlic chicken wings

March 1, 2017
A Fit Mess

Hey, there. I have a delicious and simple recipe to share with you guys this evening. It’s a variation of the Buffalo chicken wing recipe I posted last year, but…I must confess…I love this one way more! The combination of the sweet honey with the savory garlic is a match made in Heaven.


If you follow my weekend recaps then you know that most weekends include chicken wings, wine, and occasionally GF pizza. Unlike traditional chicken wings, these are oven-baked and marinated in a coconut oil base. The result is crispy, crunchy, and perfectly cooked wings. It’s definitely a step above your average chicken wing, yet so easy to prepare. I hope you enjoy these as much as I do!

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  • 24 chicken wings
  • 1 batch of garlic honey sauce (see below)
  • salt and pepper (for seasoning)



  1. Preheat over to 400 degrees and place baking rack at the top of the oven so it’s right below the heat.
  2. Remove wings from packaging and season with sea salt and pepper.
  3. Bake for 50 – 60 minutes until wings are crispy and a golden color.
  4. While the wings are baking, prepare the honey-garlic sauce.
  5. After the wings are finished cooking, remove from the oven and toss in the sauce.
  6. Allow to cool slightly before eating.


Garlic honey sauce:

  • 3 tablespoons of coconut oil
  • 2 tablespoons of honey
  • 1 tablespoon of mustard
  • 2 garlic cloves, crushed


Mix all the ingredients together in a saucepan and heat over low-medium heat until all the ingredients have been combined.


{Recipe}: Easy crockpot turkey chili (Paleo, gluten-free)

January 16, 2017
A Fit Mess

Hey friends! How was your weekend? For those who have the day off, I hope you are enjoying the holiday. We had a party at the girls’ school and now we are home getting ready for a nap. I’m certain all the activity the girls got today was negated by the sugar they just consumed. 🙂


Is it chilly where you are? Our temperature has been up and down, but right now it’s cold and gray, which makes me crave all the comfort foods. One of my favorite cold weather meals is turkey chili. It’s warm, filling, and perfect for cold, dark evenings. And preparing this dish in the crockpot makes it super easy to throw together. It’s loaded with veggies and packed with flavor. Definitely one of the favorites in our house!

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There are a lot of variations available for this dish. You could sub chicken or beef for the turkey meat here or make it all veggies for non-meat eaters. If you are doing Whole30 then you could easily omit the beans. Toss it all in the crockpot, leave it for 5-6 hours and then pat yourself on the back for whipping together an awesome meal.


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  • 1 pound of ground turkey (or chicken)
  • 1/2 white onion, chopped
  • 1 whole green pepper, chopped
  • 1 can of kidney beans, rinsed (you can also use pinto or black beans)
  • 14 oz. can of chopped tomatoes,
  • 4 oz. can of green chilies
  • 1 cup of marinara sauce
  • 2 cloves of garlic, diced
  • 1/2 tablespoon of chili powder
  • salt and pepper to taste



  1. Get out your super-duper crockpot.
  2. Spray bottom of pot with cooking oil.
  3. Add onion, pepper, beans and chilies.
  4. Add turkey, tomatoes, and sauce.
  5. Toss in garlic and spices.
  6. Heat on low for 6 hours.
  7. Top with avocado.
  8. Devour.


Please let me know if you try it. Enjoy!

What’s your favorite cold weather meal?



{Recipe}: Paleo hot cocoa

January 8, 2017
A Fit Mess

Hey, friends! I hope everyone is staying warm and dry during this cold weekend. We got a few inches of snow here and in typical southern style the whole town shut down. To be fair, there is a ton of ice out there which can be dangerous and we just aren’t equipped to deal with it here. We’ve been cozied up at home for most of the weekend.


I have an easy and delicious recipe to share with you today! If you like hot chocolate, but don’t want all the extra additives and sugar found in store-bought brands, this hot cocoa is for you. I made it with my kids in mind, but our whole family has been sipping on it this weekend.


This cocoa is dairy-free and contains no processed ingredients. It’s a fool-proof recipe to follow, too. Toss everything in a saucepan and then top with coconut cream, So Delicious coco whip, or just frothed almond milk. Your kiddos will love it and you will, too! Enjoy.


A Fit Mess


  • 2 cups of homemade almond milk (or store-bought)
  • 2 tablespoons of unsweetened cocoa powder
  • 2 tablespoons of maple syrup (or more, depending on how sweet you want it)
  • 1 teaspoon of vanilla extract
  • pinch of sea salt



  1. Add all ingredients to a small saucepan.
  2. Heat on medium-low, whisking continuously to incorporate all ingredients.
  3. Pour into cups and top with coconut whipped cream or frothed almond milk and a dash of cinnamon.
  4. Makes two mugs or four small kiddie cups.

Sip while seated next to a fire snuggled up with your kids or pets. PJs and slippers are mandatory.



Friday faves 16: Whole30 edition

September 23, 2016

Heyyyy! Friday is here! Get excited!


I’ve got some fun things planned for the weekend, including my very first Dri-Tri at Orangetheory. It’s a 5k, 2,000 meter row, and 300 rep weight challenge. I’m oddly excited about it. Oh, and it starts at 6 AM on Saturday! Yikes.


Today’s post is inspired by all things Whole30. I’d love to know what you are loving lately.


Friday faves 16: Whole30 edition

SuperSeedz gourmet pumpkin seeds – loving these right now. The “somewhat spicy” ones definitely have a kick, but they are great mixed in with other nuts. Note: not every kind is Whole30 approved so make sure you read the ingredients!

super seeds

Shredded coconut – I love the big flakes of coconut, but can never seem to find them unsweetened. I spotted these on a markdown shelf at The Fresh Market and scooped them up. I’ve been topping my chia pudding with these and tossing them with some nuts to make trail mix.

coconut flakes

Coconut aminos – what Paleo dreams are made of. Coconut aminos are a soy-free alternative to soy sauce. I use it for sauces and dressings. I also use it for dipping sushi.

Plantain chips – this is my go-to W30 snack now.

A Fit Mess

Kombucha – seriously refreshing and a great way to improve your good gut bacteria! Just sayin’ :).

A Fit Mess

Nello’s red sauce – you’d be surprised how many marinara sauces have sugar in them. I like Nello’s because it’s W30 approved and has only a few ingredients. Plus it tastes amazing!

A Fit Mess

Apple season = the best.


Chia seeds – obviously, great for chia pudding, but I also add them to my meals and dressings for some added omega-3s and fiber.

Coconut milk – I’ve been using it in my coffee and to make sauces. Super duper tasty.


Mantova olive oil spray – I LOVE this spray. It doesn’t contain any harmful propellants or soy (hard to find in a cooking spray). I use it all.the.time.

Cashew butter – I’ve been going a bit overboard on this nut butter. I think I just need to finish it to get it out of the house. Yes, totally.


Cacao nibs – Cacao nibs provide a good dose of flavonoids, magnesium, calcium, and other fatty acids. They have a chocolately taste and provide a bit of crunch.


Whole30 approved cupcakes.…………just kidding. I wish these existed! I want to shove one in my face right now.

A Fit Mess


The end. What are you loving lately? Have a great weekend, folks!