Monthly Archives: September 2013

Pumpkin Flax Pancakes


pump1      I’m ready for fall weather, fall baking and fall fashion… what about you? When I woke up this morning I decided I needed to start cooking with pumpkin to get me in the spirit. 🙂 Probably my two favorite things are pumpkin flavored anything, and pancakes… so I knew this would be a hit! Plus, they won’t make you feel bloated, guilty or yucky after you eat them…. like the ones at Pancake House would. They use bleached flour, and a load of junk to make their pancakes. These are simple, KLEAN, and delicious.

pump6 What you’ll need to make 6 pancakes:

1. 1 cup of Pamela’s Gluten Free Baking and Pancake Mix
2. 1 cup of almond milk
3. 1/4 cup of organic canned pumpkin
4. 1 egg
5. 1 tbsp. of oil (I use safflower oil for baking) This is a healthy cold-pressed oil
6. 1 tspn. of pumpkin pie spice
7. 1 tbsp. of ground flax seed
8. Coconut oil (for the pan) and coconut nectar instead of maple syrup
9. 1/2 cup of pecans

10. * Yummy bonus… 1/2 tsp. coconut sugar for each pancake. Sprinkle over top of the pancake before you flip it. When you do flip it, it melts the coconut sugar and creates a sweet crunchy coating.
Directions: Put all the ingredients in a blender and blend! 🙂 Coat your pan with coconut oil and pour out a thin circle of the pancake batter. While I am cooking the other pancakes, I heat my oven to 300 degrees and I keep my pancakes in there to keep them hot until I am finished.
pump5   pump4  pump3

pump2 Enjoy these yummy, organic, KLEAN pancakes. They are a sure way to lift your spirits.

<>< Kaitlin

Spaghetti Squash w/ Turkey Meatballs


squash1 This is the perfect fall meal! When you are in the mood for a huge bowl of pasta, remind yourself how hard you will have to work to burn off those calories. Pasta is empty calories, very high in carbohydrates, and ultimately turned into sugar in your body. Sugars convert to fat. Instead, choose spaghetti squash!! This low calorie winter squash is filled with vitamins, minerals, and fiber. It is known to increase heart health, and lower cholesterol. It tastes so much like pasta that you will FALL in love!

pics4 What you’ll need:

1 Spaghetti squash (cut in half- vertically)
1 lb of ground turkey BREAST… regular ground turkey is loaded with junk.
1/4 cup of gluten free bread crumbs
1-2 garlic cloves (minced),
2 cups of chicken broth
2-3 cups of spinach
1/2 tsp basil and1/4 tsp cayenne pepper

squash10 Preheat the over to 350. Cut the squash in half, drizzle a few drops of avocado oil into the baking sheet, scoop out the inside seeds (and toss), dash a little salt and pepper over top, and then place face down on the pan. Cook for 30 min. Prepare the meatballs and sauce while this is cooking.

squash 8 Mince one to two garlic cloves, and add them into a large bowl with your bread crumbs, ground turkey breast, 1/2 tspn of basil, 1/4 tsp of cayenne pepper, and a dash of salt and pepper.



squash9squash7Add 1/2 cup of chicken broth into a pan. I make my own chicken broth and keep it in a glass jar in my fridge. You can easily use an organic chicken broth. Cook at medium heat. Add one meatball at a time. Cook on each side for 10 minutes. Rip the spinach in your hands and  slowly add it into the pan.


Next: there are two ways that you can serve this yummy dish. The one on the left is what I like to call a spaghetti boat. This is more fun for presentation. The one of the left is more ideal for kids and practicality. 🙂


If you scoop it out into a bowl, use a fork and scrape the pieces out vertically. Next, pour the sauce over top and add the meatballs.



Enjoy this yummy meal!!!!


<>< Kaitlin



The Importance of Liver Detoxing


Did you know that your liver is responsible for detoxing all of the harmful chemicals and toxins our of your body? Today we live in a world where our water is contaminated with hundreds of toxins, our foods are sprayed with chemicals and genetically grown. We pile on creams, lotions, makeup, sun screens, hair sprays and other products filled with toxins. We drink caffeine, alcohol, and not enough pure clean water… and we end up with a vey tired liver. Approximately 1 in 3 people have a dysfunctional liver. Here are just a few signs that you might need to detox your liver:


detox1Low energy and fatigue

  • Weight gain
  • Hormone tests have shown significant imbalances
  • Intolerance to alcohol or fatty foods
  • Digestive complications such as constipation or inconsistent bowel movements
  • High cholesterol
  • Headaches
  • Skin conditions
  • Nausea
  • Feeling bloated
  • Food intolerances
  • PMS
  • Aches or pains
  • Some critical illnesses



Liver means life. It is an organ we simply cannot live without. It is responsible for breaking down fats in your body, as well as balancing hormones, regulating blood sugars, and assists in the absorption of vitamins. We are spending way too much time in our lives trying to treat symptoms, rather than heal the internal parts of our bodies. Did you know that the liver and kidney are the organs that age us? If you do not have a clean liver, you don’t have clean blood. The liver cleanses the blood of all the toxins and chemicals we eat, drink and put into our body on a daily basis.

detox3 This is one of the books I have started reading. I highly recommend it. Join me for the next week as I do this liver detox.

First, Boil a big pot of tea with the following tea bags: Dandelion root, Milk Thistle, and Peach Detox tea. I put 2 bags of each in the tea pot, and add 6 cups of boiling water. I put 2 slices of lemon inside as well. Allow it to sit for 10 minutes and pour into separate containers. Drink 4-6 cups daily, for 30 days.

detox4detox5 Next, you need to purchase this Liver Detox kit. It contains a day time detox and one for the evening. This will continue for 30 days. detox6

A few important things to keep in mind as you are detoxing.

1. Drink TONS of purified water (squeeze lemon inside too)

2. Make sure you are eating lots of fiber, and healthy oils (like coconut oil, flaxseed oil, olive oil <not heated>)

3. Take a fiber supplement if needed (or magnesium)

4. Avoid all alcohol, caffeine (if you can), sugar, and all white carbs.

5. Liver detoxes are known to make you crabby and can probably leave you feeling tired. Get plenty of rest and know that this detox is making your body cleaner and healthier with each passing day.


Good luck! I will be doing it with you!!

<>< Kaitlin

Banana Bread Protein Bars


Fall is around the corner, and with that comes yummy baked goods! I am determined to only make healthy baked goods as well as hunt for recipes I can change up and make healthy.

bananabars3I am obsessed with the breakfast protein  bars I posted on my blog a while back. I have given away a few bars, and I started getting offers from people that they will pay me $20.00 to make them a batch! HAHA.. they are THAT good! These bars are very low in sugar and high in protein. They are gluten free and dairy free. I have made a batch every single week, and take them to work every morning. I decided to change the recipe a bit. I had some very ripe bananas on my counter and it inspired me to make some yummy, banana bread protein bars. The recipe is very similar to the previous post.

What you’ll need to make 6 bars-

  • 1/2 c chickpea flour
  • 1 c cooked quinoa
  • 1 c oats
  • 1/2 c chopped walnuts
  • 1/2 tsp cinnamon
  • 1 tspn organic brown sugar
  • 1/2 tsp baking soda
  • 1 Tspn chia seeds
  • 1 Tspn ground flax seeds
  • 1/2 c peanut butter
  • 1/2 c of coconut nectar
  • 1/4 c vanilla protein powder
  • 1 egg
  • 2-3 very ripe, mashed bananas
  • 1/2 tsp vanilla

(I suggest doubling the above recipe to make 12 bars. It will be more worthwhile. )


1. Boil the quinoa and prepare the remaining mixture while that is cooking.
2.Mash the bananas in a small bowl. Combine egg, vanilla extract, coconut nectar, peanut butter, cinnamon, and brown sugar.
3. Add the remaining dry ingredients in a bowl, and pour the mixture (above) into the dry ingredients.
4. When quinoa is finished cooking, add it to the mixture. Stir everything together
5. Coat a baking pan with coconut oil.
6. Spread the mixture evenly onto a cookie sheet (if you’re making 12 bars) or smaller pan for only a single batch. Make sure the batter is about 1 inch thick. You do not want it to be spread too thinly, or it will be dry.
7. Bake at 375 degrees for about 15-20 minutes or until golden brown.


bb2 When they are cool, cut and individually wrap each bar.


bananabars3 Kaitlin

Natural (inexpensive) face mask


image Raw honey…you guessed it!

How much fun is it to have at your own spa night at home? I give myself an at-home “facial” twice a week with this amazing, sticky, sweet goodness! You don’t have to worry about loading gallons of toxins into your skin- like a lot of other facial masks will do. This all-natural food is so powerful in healing and restoring– you will love the way it makes your skin glow!

Let me tell you just explain a few reasons why this delicious goodness should not just belong in your pantry, but also under your bathroom sink.

1. It is perfect for all skin types, especially acne-prone, sensitive skin.
2. It’s a natural antiseptic and antibiotic- which heals any inflammation, redness, blemishes, acne. It also evens skin tones.  (I have tried every single skin care product out there. Nothing clears up my blemishes quicker than raw honey!)
3. It has the ability to moisturize your skin without adding oils to it.
4. (When left on for 30 minutes) It will exfoliate, unclog, and clarify your pores.
5. It is extremely HIGH in antioxidants which restores damaged skin, and wrinkled skin.

I prefer the creamy raw honey as pictured above. Simply scoop out a small, quarter-sized amount of honey and rub it over your face. I recommend you putting a head band on to pull all the loose hairs off your face. Leave it on for 20-30 minutes, and repeat 3 X a week if you truly want to see results in your skin.

honey-cleanser Have fun!


<>< Kaitlin