Monthly Archives: July 2013

Your new “go-to” salad

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saladfin This salad is by far, my favorite salad to make for dinner.  With this salad, you don’t need ANYTHING else. . If you have ever been to Hog Snapper, in Tequesta, you may have seen or tried the Melove Salad on their menu. This recipe was inspired by that salad.

This is the most flavorful, satiating salad. It fills you up, and provides all the nutritional benefit you could need. Dr. Oz is a huge fan of beans and recommends them in our diet, “Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less.”

What you will need:

Organic spinach and arugula (or you can choose mixed greens if you prefer)
Shredded coconut-1/3 cup (you can always add more, like 1/2 cup)
Organic corn, garbanzo beans-3/4 cup of each
Organic black beans- 1/2 cup
Organic grape tomatoes-1/2 box
Avacado-1
Frozen brown rice (365 brand) found in the freezer section at Whole Foods.
Annie’s balsamic dressing- 2 tbsp.
Avacado Oil-2 tbsp.
Coconut Oil-3 tbsp.

The first thing you should do is pour 3 cups of frozen  brown rice into a skillet. Add 3 tbsp. of coconut oil and let the rice cook on medium. I normally buy the frozen rice, when I don’t feel like taking so much time to cook rice. Whole Foods also has bags of frozen quinoa. This saves so much time to cook with these. Next, add a heaping 1/3 cup of shredded coconut. (sometimes I add more 🙂 Stir together and then let it sit while you prepare the salad.

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ingred. Put your desired amount of spinach and arugula into a big mixing bowl. Next, slice your avocado. I will teach you a trick to easily cutting avocado. First, slice the avocado in half, vertically. Next, chop your knife right into the pit, and gently twist. Pull the knife out and it will perfectly remove the pit.pit  Voila!

Next, make horizontal and vertical slices into the avocado.

avaThen, you can gently squeeze the avocado together and the slices will fall out, or you can try to flip it inside out. Both ways will give you perfect, little cubes.
melove4 After you have put your avocado in, add your corn, garbanzo beans, black beans, and tomatoes. Next, drizzle your avocado oil and balsamic dressing over top. Finally, add the coconut rice mixture. Mix all the ingredients together.

melove2 A nice side dish that complements this salad well is butternut squash. Bake at 400 degrees for 30-45 minutes, face down, on a cookies sheet. Scoop out the insides, slice and serve.

I haven’t thought of a name for this salad, until I do, I will continue to call it the “Melove Salad” because it reminds me of the Melove salad from Hog Snapper. 🙂

I know you will LOVE this!

ENJOY!

Kaitlin

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The First Thing You Should Do Every Morning…

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When life gives you lemons, it’s time to DETOX!

lem.If you can make this one drink a part of your daily morning routine, you can be sure you will be giving your body the best gift. Before you run to the coffee pot and gulp down gallons of coffee for an instantaneous energy boost, why don’t you consider something that will boost your metabolism, detox your liver, clear your skin, promote weight loss, balance your PH, and ALSO provide a natural energy boost. Now, I am not saying to cut out coffee, because that would just be ABSURD! haha! 🙂 I CAN’T EVEN DO THAT! But, you can start with a glass of warm, lemon-cayenne, detox water, before the coffee.

lemonsThis beautiful fruit provides an ENDLESS list of health benefits. Many Ancient Egyptians believed that eating lemons and drinking lemon juice protected their bodies from poisons and disease. Lots of research proves this to be true.

How many times a year do you wake up and tell yourself, “Okay, that’s it… I am going to start eating healthier and I am going to start by doing a detox.” Many times people will rush over to their local health food store and load their carts with different types of detox products found on the shelf. Well, you can save yourself some money and time by grabbing for that lemon you might have laying around in the fridge. This is a natural detox, from God, as a gift to us. 🙂

Warm, lemon-cayenne water stimulates the liver and flushes the body of toxins. Lemons are loaded in vitamin c and antioxidants, which promote anti-aging effects as well as naturally clear up blemishes. Cayenne pepper gives your body a major metabolism boost. It also is a natural appetite suppressant… who isn’t on board for that??

How to make your lemon-cayenne detox water:

It is very important to use clean, purified water. If you do not have a water filter, this is something I would highly consider you look into. My dream water filter would be the Kangen Alkaline Ionizing Water Machine. This machine alkalizes your regular, tap water into water that has pH levels of a 9, 9.5, 10 etc. It is important that you keep your internal pH levels alkaline rather than acidic. Eating white, processed carbs and sugars immediately turn your body into an acidic environment. Acidic bodies promote inflammation, and inflammation is where cancer and disease grows. What’s so cool about lemons is that they are actually one of the most alkalizing foods you can eat. Even though they taste bitter, it does not mean they create an acidic environment in your body. They naturally alkalize the body.

 You will need:
Organic lemons– 1/2 of a lemon per glass
Organic cayenne pepper- about a pinch, you want enough to feel a little bit of ZING, but not too much where it’s impossible to drink.
24 oz. of pure, filtered water
A glass cup
lemon

Next, it is important that the water is lukewarm– not too hot, not too cold. Ice cold water is much harder for your body to process first thing in the morning. Luke warm water makes it easier for your body to digest, and acts as a detox and elimination first thing in the morning. If you have a hard time functioning in the morning, let alone trying to make a detox, I suggest you prep the night before. I cut my lemon slices and put them in the fridge the night before. I also pour purified water into my electric water boiler and have it ready for the morning. You are more likely to follow through with this habit, if you prepare the night before. Get all your ingredients out. 🙂 Heat the water up in your water boiler, and turn it off after about 30 seconds. This gets it to the perfect luke-warm temperature. If it is too hot, add some room temp., pure water. NEVER EVER MICROWAVE YOUR WATER… LET ALONE ANY FOOD OR DRINK!!!!!! Invest in an electric water boiler… please do yourself a major favor. Read more on the dangers. http://articles.mercola.com/sites/articles/archive/2010/05/18/microwave-hazards.aspx

suppliesNext, sprinkle a small dash of cayenne pepper into the water…just a pinch, then mix. Then, pick out the seeds in your lemon, and squeeze half of a lemon into the water. You can also invest in a hand lemon juicer. Finally, drink up! 🙂 You might just find that you don’t need that coffee… or wait let’s be realistic, you won’t need AS MUCH coffee. 😉

Enjoy!!

Kaitlin

Gluten-Free Veggie Pizza w/ Dairy-Free Cheese

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text There is nothing I love more than being able to make a delicious, healthy meal for my husband, in under 20 minutes. We always look forward to our Pizza & Wine nights at home.  I REFUSE to order pizza in, and even if I did, I simply could not enjoy it- guilt free. This pizza will genuinely make you question if it’s actually good for you. I promise you that it does not taste like cardboard, and it will not leave you with that yucky, bloated feeling.  It is also great for kids, because you can hide the veggies under the cheese. See below for more details.

It is my goal to make my recipes and posts as easy as I can. I know that it is unrealistic for me to tell you to make your own pizza dough. Most people simply do not have the time for it. I have experimented with many different gluten-free pizza crusts. My all time favorite brand is called Against the Grain: Gluten Free Pizza Shell. These are perfect to stock up on, and leave in the freezer for a quick meal.

against-grain-gourmet-pizza-180601 These shells are also NON-GMO. There is a little bit of dairy in the actual shell. I make up for it by choosing a dairy-free cheese to sprinkle over top of the pizza. (see below) If you cannot consume dairy, then I recommend Rudi’s Gluten Free Pizza Crusts. These are also found in the freezer section. I will warn you, they do not taste nearly as good, but they are dairy free.

veggies First step, preheat the oven. Then, cover the crust in a thick layer of all your favorite veggies. My ALL TIME FAVORITE COMBINATION is:

1 sliced tomato, 1 sliced garlic clove, a big handful of spinach and kale, sliced black olives, crushed red peppers, onion powder. (all organic of course)

sauce  I prefer to put all of my veggies under the sauce and cheese. It seems to keep the pizza in tact. I also really love this pizza sauce. It is very convenient and all natural. They come in packets. I squeeze 2 packets over the veggies.

Next, I drizzle some Avacado Oil over top of the sauce. oil

Avacado oil increases the health nutrients of all your veggies, and actually makes it much easier for your body to digest them. This is the same reason why I put an avocado on all of my salads, and drizzle avocado oil over top of my veggies. The health benefits of avocado oil are immense. It is one of the best oils to cook with as well, because it can reach high temperatures without turning rancid or carcinogenic.

cheese Then, it’s time to sprinkle the cheese over top. I have also done lots of researching and taste testing, when it comes to dairy-free cheese. I completely avoid soy products. So, it is important to me that my dairy free cheese does not contain soy. This cheese is NON-GMO and does not contain any soy. It is the perfect cheese replacement!pizza Finally, put your pie in the oven and bake at 375 for 15 minutes. When it is finished, I add a handful of arugula over top, to give the pizza that fresh, peppery flavor. 🙂

wine bottle_oh_syrah_lgNow, I cannot give you the perfect pizza recipe without also giving you my favorite organic, sulfite-free wine recommendation…Orleans Hill Organic Wine. This wine is a California Syrah. It is smooth and it will not give you a head ache, since it is sulfite free.

I hope you enjoy this pizza as much as I did! 🙂

Enjoy!

Kaitlin

Quinoa Banana Protein Pancakes

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imageWho doesn’t love waking up to the smell of pancakes on the weekend? These pancakes will make your tastes buds do back flips!!!! They are packed with nutritious super foods, and contain close to 20 grams of protein in a serving. They are fairly easy to make as well! They contain no sugar, no gluten, no soy, no dairy and no GUILT. 😉

First, I recommend that you always make pancake batter in your blender. It makes it much easier to pour into the pan. Also, if the batter thickens after a while, you can easily blend it again. Below is the recipe. 🙂

mix

EatKlean’s Quinoa Banana Pancakes:

1 cup of almond milk
1 cup of water
1 1/2 cups of organic quinoa flakes (found next to the oatmeal at Tunie’s)
1 1/2 cups of Pamela’s Gluten Free Baking and Pancake Mix (See the photo below)- I use this mixture because it is one of the only ones that does not contain yeast.
2 large organic eggs
2 tbsp. coconut oil
1 tspn. ground flax seed (see previous post for the health benefits of ground flax)
1 scoop of vegan Plant Fusion protein powder
1 banana
7 drops of vanilla liquid stevia (Everyone should have liquid stevia!)

gluten free mix

pourDirections: Ready for this part….just BLEND!
It’s that easy! 🙂 Put all of the above ingredients into the blender and blend on low until smooth. Next, coat your pan in coconut oil and cook on low to medium heat. I recommend using stone cookware. It is naturally “non-stick” without all of the HARMFUL toxins that Teflon pans leave in your food. Also, don’t use plastic utensils or spatulas while cooking. Use metal or wood. When plastic heats up, it gives off harmful, cancer-causing toxins. These ultimately end up in your food. Even “BPA” free plastics have been known to cause harm to the endocrine system.

Now, the fun part…add yummy toppings.

First, everyone should have a bottle of Raw Coconut Nectar. This is truly a gift from God. Not only is this nectar delicious and tastes just like maple syrup, it is densely rich in nutrients. It has the same texture as maple syrup and is perfect for pancakes, waffles, and baking. It is truly considered “raw” and has a very low glycemic index; which means it does not cause a blood sugar spike. Blood sugar spikes cause the body to flood with insulin, further causing diabetes, weight gain, and high blood pressure. This nectar is perfect for those who are diabetic! It contains 17 different amino acids, is high in vitamins and minerals, and contains healing properties. This actually lowers your glycemic levels.condiments Next, spread Barney Butter (delicious almond butter) over top of the pancakes. Slice one banana and spread over top. Then, drizzle some coconut nectar over top…make sure it is room temp. If you are the type that likes extra butter on top of your pancakes, then I suggest Earth Balance SOY- FREE vegan butter.

VOILA… you have the most delicious, nutritious, gluten-free, sugar-free pancakes.with syrup

I’ll end this post with the exact words that came out of my husband’s mouth as he finished his first bite, “Holy cow, these are ACTUALLY better than regular pancakes.” 🙂

ENJOY!

Kaitlin

Not your ordinary protein shake…super nutritious!

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shake Yes, this beautiful shake is actually super nutritious! Follow the steps below.

First things first, everyone should have a jar of flax seeds in their house. Flax seeds are rich in oleic acid, linoleic acid, alpha-linoleic acid, which are known to help lower LDL (bad cholesterol) and increase HDL (good cholesterol). They decrease inflammation, which prevents common diseases like heart failure and cancer. This seed is potent in minerals, and vitamins. Did you know that your body does not receive the full health benefits of flax seeds unless they are grinded up? If you only have flax seeds, then simply pour them into a coffee grinder, and voila….ground flax seeds. I suggest you keep them in a glass jar, in your fridge.

flaxseeds

Now that you have ground flax seeds, you can make your super-potent, nutritious shake.

Step 2. Choose a nut milk (or coconut water) as your base.

20130727_152113 I use Field Day Natural Almond Milk. This is one of the few, NON-GMO, almond milks on the market, that DOES NOT CONTAIN CARRAGEENAN. Carrageenan is used as a thickener in foods. It is known to cause inflammation and has also been linked to colon inflammation and colon cancer.

Step 3. Time to add the super foods. (Maca powder, Plant Fusion Protein Powder, 1/2 teaspoon of Chia Seeds, 1/2 teaspoon of ground flax seed)

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Maca Powder: I like to call this amazing stuff, “Miracle Powder.” It naturally provides the body with energy, without caffeine. Aside from the fact that it’s PACKED with minerals and vitamins; Maca powder helps to naturally balance the hormone levels in our body. Girls, this powder is amazing for helping with PMS and menopause. I will warn you though, you only need 1 teaspoon a day, preferably before 4:00 pm. More is not better with Maca.

Plant Fusion Protein Powder: This is one of my favorite, vegan protein powders. It’s not going to bulk you up because it’s plant based and very easily digestible. It contains no dairy, soy, gluten, or animal products. It also contains 21 grams of protein.

Chia Seeds: I could write a whole blog just on the benefits of chia seeds. I will spare you. Instead I will list out the top 10 reasons why chia seeds are so important to your health. 1. Prevents blood sugar spikes (natural treatment for type 2 diabetes) 2. Tons of Fiber 3. Great source of omega-3 (important for brain health 4. High in calcium and manganese 5. High in protein 6. Gets rid of belly fat 7. Keeps you full 8. Healthier Heart 9. Reduced blood pressure 10. Hydration

Step 4. Add 1 teaspoon of coconut oilcoconut oil

Surprisingly, coconut oil is known to get rid of belly fat. It also helps to boost your thyroid health, reduce cholesterol, increases digestion, energy and endurance. Add a scoop to each shake.

Step 6. Probiotics

Break open 2 capsules into your shake. These are my favorite probiotics. I always buy the Women 50 & Wiser. It has nothing to do with age, there is actually one extra strain of probiotics in them. So, for the same price, you get a stronger probiotic.

probiotics

Step 7. The fun part- add some organic fruit. Below are some options.

Here is a tip. With this type of a shake, it tastes much better with fruits that are a bit more tart. I recommend 1/2 core of a pineapple (for reducing inflammation). This is my favorite mix.

1/2 banana (ripe)

6 raspberries

1/2 pineapple core

1/8 lemon

1/8 orange

food_-_pineappleorangejunction

This super-potent, nutritious shake is the best thing to end your workout, or begin your day with breakfast. Take some time to invest in your health. You only get one body, one chance, one life- so make the most with it.

Enjoy!!!

Let the blogging begin…

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imageI cant believe I’m actually doing this! I always said that I refused to be that person that writes all about my life, online. I got sucked in! 🙂

I am extremely passionate about eating clean and taking care of the body and health God has given you, by fueling it with the right foods. So, I promise you I will not be that sappy blogger; it is my goal and passion to help motivate you to EatKlean. I’ve gone on my own journey of educating myself and I hope that I can help to teach you just a few things that might change the way you view health.

Ready, set, go!

Kaitlin