Monthly Archives: December 2013

NUTS for the New Year!!


nuts5One of my New Year’s resolution is to eat more nuts! Yes, I did say nuts. You might be thinking I’m crazy…. just wait…. I am NOT talking about those little baggies of M&M’s with 2-3 nuts in them that we all like to pretend is healthy. Let’s be real, I am talking about RAW, ORGANIC, SOAKED, NUTS. Let me take a few minutes to explain why these amazing little things are so good for your health, and why I will be eating more of them for the New Year! BUT–you need to make sure you are eating them the CORRECT way!… so keep reading!!

Dr. Oz recently had a show on that discussed the health benefits of nuts and why we all need to be eating more of them. Here is what he said in a nutshell… no pun intended 😉  “Further, the experts found that consuming two ounces of nuts a day would not increase overall weight, despite the high caloric value of nuts, and actually helped to reduce weight in the long run. This isn’t the first time that nuts have taken the spotlight when it comes to health. In addition to the findings demonstrated in this study, nuts have also been shown to help reduce overall heart attack risk as well.”

Additional Health Benefits:
1. Healthier Heart
2. Smaller waistline
3. Brain Food
4. High in protein and fiber
5. Diminishes Inflammation
6. Boost Immune System
7. Curbs your appetite
8. High in minerals such as Zinc, Magnesium, Calcium… all for bone health.
9. Healthy Omegas- Especially Walnuts

So you might  be asking, “Why do you have to SOAK nuts?” I’m so glad you asked! Nuts have phytic acid. This acid binds to minerals in the gastrointestinal tract and can not be absorbed in the intestine. It also binds to minerals in your body which can lead to mineral deficiencies.  By soaking the nuts, you are breaking down the phytic acid so it can be absorbed properly, therefore you are receiving the FULL benefits of the nuts.

Nuts also have high amounts of enzymes inhibitors.  This is another reason why un soaked nuts are hard to digest.  Soaking nuts neutralizes this enzymes which allows your body to digest it properly. Soaking the nuts also INCREASES FLAVOR!

It’s SUPER easy too! Here’s what you will need to do.
1. Purchase RAW, ORGANIC nuts. You can find them online too here.
2. Soak your nuts in a bowl with purified water, enough to cover ALL the nuts.
3. Add 3 teaspoons of salt to the water, for ever 2 cups of nuts. The salt is NECESSARY to help break down the enzyme inhibitors.
4. For 2 cups of nuts, soak for at least 6 hours. For 4 cups of nuts, soak for 7 hours. (I like to soak mine over the weekend, when I leave for church, or something like that. 🙂
5. Dry the nuts thoroughly. How you will do this is by placing them on a cookie sheet, and throwing them in the oven at 150 degrees. A dehydrator is the ideal way to dry them, but most of us do not have dehydrators. Most ovens will only go as low as 175, so just put the oven on the lowest possible setting, and you can leave the door open a crack. Let them stay in the over for about 8-12 hours, or until crunchy. Different nuts will need longer time. With my macadamia nuts, I only dried them for 8 hours.
6. Before I put mine in the oven, I sprinkled some cinnamon over top, and 1/2 teaspoon of organic coconut sugar. This will make a yummy snack! 🙂
7. Store your nuts in the fridge when they are finished.

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<>< Kaitlin





Egg White Veggie Omelette


omelet3 <– This omelette is super easy to make and delicious. I will teach you a few tricks to make it DELICIOUS! I used to make omelettes all the time, when I was younger. I found a few tricks to make it really yummy! Starting your morning off with a protein rich meal, helps you stay full longer and kick the mindless snacking to the curb.

What you’ll need:

1. 16 0z. Organic Valley Organic Egg Whites
2. 2 tbsp. Soy Free Earth Balance Vegan Butter
3. 1 handful of arugula
4. 1 garlic clove
5. 1/4 cup of diced tomatoes
6. 3 slices of organic turkey
7. 1 tsp. of chopped fresh or dried basil
8. Daiya- (Dairy Free) cheddar cheese (optional)


1. Coat the pan with the Earth Balance butter, then add chopped garlic. Brown the garlic.
2. Chop up the Turkey, and then add it to the pan.
3. Add the arugula.
4. Pour the entire carton of egg whites over all of the veggies.
5. Cook on medium heat until the top starts to solidify. It will still be very liquidy.
6. Add the diced tomatoes over top.
7. Sprinkle salt, pepper, basil, and garlic salt over top.
8. NOW.. here is the best part of it all. Put the pan in the over on broil. Let it slowly cook the top of the omelette, until golden.
9. Then, cut it up like a pizza, and SERVE! :0)



<>< Kait

Healthy Gluten-Free Breakfast Wrap



This egg wrap is gluten free, dairy-free, and chemical-free! I promise you that it is easy to make, and very delicious….

Have you ever stopped to read the ingredients in a typical egg wrap from McDonalds? If you answered no, then let me take a  minute to enlighten you!!

mcdonalds-Sausage-Burrito<– This McDonald’s egg wrap looks fake doesn’t it? Well, that’s because it is!!!!!!

Look at the INSANE list of toxic ingredients below:

FLOUR TORTILLA: Ingredients: Enriched Flour (Bleached Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, Shortening (Interesterified Soybean Oil and/or Hydrogenated Soybean Oil and/or Soybean Oil and/or Hydrogenated Cottonseed Oil), Contains 2% or Less of: Sugar, Leavening (May Contain One or More of: Baking Soda, Sodium Aluminum Sulfate, Corn Starch, Sodium Acid Pyrophosphate, Calcium Sulfate, Monocalcium Phosphate), Salt, Wheat Gluten, Dough Conditioners (Sodium Metabisulfite [Contains Sulfites], Distilled Monoglycerides). SAUSAGE & SCRAMBLED EGG MIX Ingredients: Pre-Cooked Egg Product (Whole Eggs, Nonfat Milk, Soybean Oil, Modified Food Starch, Salt, Black Pepper Flavor [Corn Starch, Spices, Mixed Triglycerides, Flavors, Silicon Dioxide, Gelatin, Carboxymethyl Cellulose, Sodium Benzoate, Citric Acid, Gum Acacia], Extractives of Black Pepper, Xanthan Gum, Citric Acid, Butter {Cream}, Lipolized Butter Oil, Flavors, Artificial Flavors]), Pre-Cooked Sausage Crumbles (Pork, Water, Salt, Dextrose, Spices, Corn Syrup Solids, Sugar, BHA, Propyl Gallate, Citric Acid [Added To Help Protect Flavor]), Vegetables (Tomatoes, Green Chiles, Onions, Calcium Chloride, Citric Acid).b PASTEURIZED PROCESS AMERICAN CHEESE Ingredients: Milk, Cream, Water, Cheese Culture, Sodium Citrate, Contains 2% or Less of:  Salt, Citric Acid, Sodium Phosphate, Sorbic Acid (Preservative), Lactic Acid, Acetic Acid, Enzymes, Sodium Pyrophosphate, Natural Flavor (Dairy Source), Color Added, Soy Lecithin (Added for Slice Separation).

ARE YOU FLIPPING KIDDING ME?????????????????????? Does this outrage you as much as it does me>>? Why is there not a poison label that comes on the outer package of this “WRAP” ???? poison

 EATKLEAN’s Healthy, NO-TOXINS, Gluten Free, Delicious Breakfast Wrap

wrap1Okay, so now that I  hopefully convinced you to never eat at McDonald’s again, or any fast food chain for that matter, let me give you an easy recipe to make your own yummy, healthy wrap.

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Here’s What You’ll Need:

GoodBye Gluten Multigrain Wraps
3 Organic large eggs
Daiya Mozzerella Cheese
Earth Balance Soy Free Butter
Avacado oil
Organic brown rice
1 can of organic black beans
Cayenne pepper, salt, pepper
Chopped tomatoes and lettuce (optional)
6 organic, red potatoes
Organic hot sauce (optional)


1. Prepare  the rice first, since it will take the longest. You can use frozen rice or microwaveable rice if you want it to be quicker. Just put the rice in a pan on the stove, do not actually use the microwave to cook it. Mix in desired amount of black beans.
2. Put the oven on broil. In a small pan, chop up the potatoes into small cubes, and pour 2tbsp of avocado oil over top. Sprinkle with salt and pepper and cook in the oven on broil for 20 minutes, or until golden crisp. 🙂
3. Crack 3 eggs and place in a bowl. Add 1 tbsp. of avocado oil to the egg mixture, and 2 tbsp. of Daiya cheese. Mix it all together in the bowl, and then pour into a pan on LOW heat. The trick to getting perfect scrambled eggs is cooking on LOW heat the entire time and stirring constantly.
4. When all the ingredients are fully cooked, prepare the wrap, by scooping out the rice and layering it onto the wrap first. You can add in some chopped tomatoes and lettuce also.
5. Then, chop 1/2 of the potatoes into small, tiny chunks to place inside the wrap. The other potatoes will serve as a side dish. I drizzled truffle oil on top of mine. 🙂 So yummy!
6. Lastly, add the scrambled eggs, and drizzle hot sauce over top.
7. Fold it up and place it inside the oven on warm for 1 minute. Make sure the oven is NOT on broil or it will get crispy. You want it to remain soft. 🙂



<>< Kaitlin