Monthly Archives: November 2013

5 Minute No-Fuss Meal


5min Sometimes, you come home RAVENOUS and just want a really good meal right at your fingertips. I strongly urge you to steer clear of the pantry when you come home in this state of mind. This is normally when you binge on junk food, and can’t think straight. Stuffing your face with chips, and empty calories will only leave you feeling bloated, tired, irritated, and wanting MORE. I have the perfect recipe for you, when you find that you are in that state of mind, and need something healthy to eat right away! I whipped this together the other day when I was STARVING and needed some protein. Another tip: NEVER eat sugary, processed foods on an empty stomach. Since your blood sugar is low, these types of food will cause a massive blood sugar spike, releasing LOADS of insulin, causing weight gain and fat storage. ALWAYS eat a protein rich meal on an empty stomach.

Here’s What You’ll Need:

1 lb of organic, ground, turkey BREAST (Make sure it is ground turkey BREAST only- regular ground turkey is loaded with fat)
1 bag of frozen butter nut squash cubes
2 handfuls of baby kale
1 cup of Daiya (Dairy free, soy free) Mozzarella shredded cheese
1 tbsp. of Earth Balance Soy Free Butter
1 tspn. white truffle oil

1. Put the turkey, squash, and butter in a pan. Cook on Medium until the turkey is cooked thoroughly.
2. Add the Kale
3. Add the Cheese, move heat to low. Stir until the cheese is melted…. VOILA

<>< Kaitlin


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Almond CRUNCH Flax-Cakes


alm1 I have a MAJOR weakness for making pancakes on Saturday mornings. I CANNOT enjoy them if they are filled with junk. Aunt Jemima and I have SERIOUS problems! I will never buy that bottle of junk! (LOL) Most of the pancake mixes in the store are also filled with GMO’s, white, bleached flour, and tons of empty calories. These pancakes are filled with nutrition and very satisfying!

alm2 I always make my pancakes using a blender. It makes the clean-up super easy, and they end up being the perfect consistency.

What you’ll need to make 6 pancakes:

1. 1 cup of Pamela’s Gluten Free Baking and Pancake Mix
2. 1 1/4 cup of water
3. 1 tspn. vanilla extract
4. 1 egg
5. 1 tbsp. of oil (I use safflower oil for baking) This is a healthy cold-pressed oil
6. 1 tbsp. of raw cocoa powder
7. 1 tbsp. of ground flax seed
8. 1/2 cup of organic oats
9. Coconut oil (for the pan) and coconut nectar instead of maple syrup
10. 1/2 cup of almond slices (for putting on top of the pancakes, after you pour into the pan)




Add all of the above ingredients into the blender, EXCEPT for the almond slices, coconut oil, and coconut nectar.
Coat the pan with coconut oil, in between each pancake. After you pour the batter in to the pan, sprinkle a handful of sliced almonds over top of each pancake. Then, flip them and keep in the oven to remain hot, while you cook the rest.

Drizzle coconut nectar over top before you serve. This replaces maple syrup.




alm7 ENJOY these SUPER yummy flax-cakes. 🙂 They will do your body good! 🙂

Invigorating Face Mask You Can Eat!


An Invigorating, wrinkle reducing, acne fighting, skin-tightening face mask that you can eat… in fact, you will have a hard time NOT eating it. 🙂

Are you sick of spending tons of money on facial care products that don’t work and are filled with chemicals? Did you know that your skin is the largest organ of your body? Therefore, you should not be putting anything on your skin that you wouldn’t be able to eat. :-0 When we put it in that perspective, it changes a lot. Why not use what we already have in our kitchen to tighten, brighten and clear our skin?

This face mask is easy to make, cost effective, and will give you great results. Read below to find out why these ingredients are the ones I chose.

1. Greek Yogurt: Yogurt is filled with zinc, lactic acid, calcium, b-vitamins and so much more. Lactic Acid helps smoothen rough skin, exfoliate skin and  moisturize dry skin. It is also very  beneficial in helping steer away wrinkles and reducing any already  existing wrinkles. Zinc plays a key role in reducing redness, puffiness, and swelling due to acne and any other rashes. It helps regulate oil production, preventing oily skin–controlling future breakouts. Calcium helps renew the skin, and B vitamins help to moisturize the skin, giving you a GLOW! 🙂

2. Honey: I could write a whole blog on the benefits of honey for your skin, in fact… I did! 🙂

a. It is perfect for all skin types, especially acne-prone, sensitive skin.
b. 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!)
                c. It has the ability to moisturize your skin without adding oils to it.
d. (When left on for 30 minutes) It will exfoliate, unclog, and clarify your pores.
e. It is extremely HIGH in antioxidants which restores damaged skin, and wrinkled skin.

3. Cinnamon: Cinnamon reduces acne causing bacteria, and also brings blood to the surface of the skin. This promotes quicker healing and skin renewal.

4. Probiotics: Probiotics are filled with the same health benefits yogurt offers, but triple the amount. I add 1/4 of a capsule to my face mask, to increase the benefits that the yogurt offers.

Recipe for 1:
–> 1 tbsp. of plain, greek yogurt. (Fage is hormone-free)
–> 1/4 capsule of RAW Probiotics from Garden of Life
–> 1/4 tspn of cinnamon
–> 1/2 tspn of unfiltered honey

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On a side note: If you are experiencing skin issues, you might want to check out your gut health. Read more here


<>< Kaitlin

Home-made sauce w/ spaghetti squash


sace6     Marrying an Italian means you need to know how to make your own sauce. This recipe is easy and delicious. Who doesn’t love spaghetti and meat sauce? This sauce recipe is easily vegan, just don’t add meat. 🙂

First, let’s talk about how super nutritious homemade tomato sauce is.

Did you know that tomatoes are actually healthier when cooked than eaten raw? The absorption of carotenoids and flavonoids from tomatoes is higher when cooked. Cooking breaks down the tomato cell matrix and makes the carotenoids more available. An article in the Huffington Post states it very clearly and simply:

“Studies indicate that tomato consumption is associated with a potentially reduced risk of:

  • ovarian cancer, especially in premenopausal women.
  • digestive tract cancers (mouth, throat, esophagus, pancreas, colon and rectum)
  • cardiovascular disease.
  • asthma and chronic lung disease.”

Also, make sure you are eating organic tomatoes. Studies show that organic tomatoes contain a higher amount of Vitamin C. and bioflavonoids than conventional tomatoes.

sauce1Here’s what you will need:

1 (28 oz.) can of organic crushed tomatoes
1 (14.5 oz.) can of organic stewed tomatoes
1 sweet onion (diced)
2 minced fresh garlic cloves
1/2 tsp. white truffle oil
1 shredded organic carrot
1 tsp. crushed red peppers
3 tbsp. avocado oil
salt and pepper to flavor
1 spaghetti squash
1 lb of grass fed beef (or more if you’re feeding more than 4 people)



1. Cut the squash in half, vertically, remove the seeds with a fork, and place face down on a pan  (covered in tin-foil and drizzle a little avocado oil on the foil where the squash will be placed.) Sprinkle a little salt on the squash.
2. Bake the squash at 375 for 40-45 minutes. (until soft)
Then, brown your beef in a separate pan.
3. While the squash is cooking, prepare the sauce by adding the avocado oil, diced onion, minced fresh garlic, crushed red pepper and shredded carrot to a pan on medium heat. Cook until soft. (Add more avocado oil if the mixture gets dry. You want to keep it moist0
4. Next, add the two cans of tomato sauce.
5. Put heat on high and boil for 5 minutes. (Make sure you have a lid) 😉
6. Next, put heat on low- let it simmer for 10-15 minutes.
7. You will need to blend the ingredients until the stewed tomatoes are crushed. I use a hand blender. (Make sure it is metal, and not plastic–which will melt and release toxins into the sauce)
8. Pulse the hand mixer in the sauce 7-8 times, until the texture begins to blend smoothly.
9. Next, add truffle oil, salt and pepper.
10. Drain all liquid from the beef, and add the beef to the sauce.
11. Remove the squash and scrape the squash out of the rind, using a fork. It will fall on to the plate like spaghetti noodles.
12. Pour the sauce over top.


<>< Kaitlin