Category Archives: Klean Breakfasts

De-bloating, Detoxifying Juice Recipe

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juice3 This juice will kick start your morning, helping you feel lighter, more energized, and KLEAN!!

What you will need:

3 kale Leave
1 small bunch of dandelion greens
3 stalks of celery
1/8 ginger
1/2 lemon (peeled)
1/2 grapefruit (peeled)
1/2 cucumber (lightly peeled- keep some skin on)
1/2 pineapple core

A JUICER- duh! :-)…. and no… a blender will not get you the same results. Juicing first thing in the morning detoxes your body unlike anything else. Because your are eliminating the pulp (which is all of the fiber) from the fruits and vegetables- your body skips the digestion process and all these powerful nutrients go straight to the blood stream. The longer you can keep your body in the “Fasting” state- the more detoxifying it is. This is also the same reason why you should not eat past 8:00 pm. You need to allow your body a minimum of 12 hours of fasting each day. 8:00 pm to 8:00 am. –> Juicing in the morning is not considered a meal replacement. This is simply a boost to helping your body continue to eliminate the toxins out. Blending is great, however you are consuming all of the fiber and pulp. You will not get the same detoxifying results as you will with juicing. The second you take a sip of your greens SMOOTHIE, you are awakening the digestive system, which makes the fasting process stop. This is the reason why I try to juice every morning instead of blending my fruits and veggies.

juice 1 Tip: Make sure you rinse your veggies off before juicing- and dry them well.

juice 4 In order to receive the full benefits of your juice- you need to drink it within 15 minutes of juicing. As your sipping it- swish the juice in your mouth a little- to help the acids in your mouth break it down even further- before swallowing.

juice2 This juice is a great way to help you eliminate extra water weight, toxins, and sluggish feelings.. 🙂

ENJOY~

Kaitlin

Protein Breakfast Bars

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I have been struggling to find a way to eat a healthy, nutritious breakfast when I am rushing out the door at 7:00 am. I juice every morning, but by 9:00 I am hungry and normally craving some type of yummy bar to eat with my coffee. I have yet to find a protein bar that tastes INCREDIBLE, has very low sugar, high protein, is gluten free, low carb, and all completely organic…. without it costing an insane amount. This is the reason I decided to make my own. You may have seen a few variations of this recipe, but I have changed it to my own liking. I have made my version higher in protein and lower in sugar. I AM OBSESSED WITH THESE BARS NOW!!!! You can also use egg replacement if you want to very easily make these completely vegan.

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What you’ll need to make 6 bars-

  • 1/2 c chickpea flour
  • 1 c cooked quinoa
  • 1 c oats
  • 1/2 c sliced almonds
  • 1/2 tsp cinnamon
  • 1/2 tsp baking soda
  • 1 Tbsp chia seeds
  • 1 Tbsp ground flax seeds
  • 1/2 c peanut butter or almond butter if you have peanut allergies
  • 1/4 c of coconut nectar
  • 1/4 c vanilla protein powder
  • 1 egg
  • 1/2 c applesauce (or mashed banana)
  • 1/2 tsp vanilla
  • 1/2 c craisins

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Directions

1. Combine applesauce, vanilla, egg, peanut butter and coconut nectar in a small bowl and mix well. 2. Add the remaining ingredients and stir until just mixed. 3. Spread onto a greased 8×8 pan or a cookie sheet if you doubled the recipe….bb3 and bake at 375 for 20 min or until golden brown. I use coconut oil to grease my pans. 4. Let cool and cut into 6 bars. 5. Wrap individually if you prefer, and store in the refrigerator.

I doubled the recipe to make it worth my time. 🙂 🙂 🙂

bars GOLDEN PERFECTION!!!

These are ready to go, and easy to grab first thing in the morning. PS: These pair perfectly with some yummy iced coffee.

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ENJOY,

Kaitlin <><

Blueberry Qunioa Flax-Cakes

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bp1 In case you haven’t been able to figure out, my weakness is waking up to yummy pancakes and coffee on Saturday morning. I  REFUSE to start my morning with junk food (or eat it any time of the day really) so I make it my goal and my passion to create delicious ways to eat healthy in the morning. These blueberry, quinoa flax-cakes will blow your mind away!!

bp4 Like I shared in an earlier post, the only way I make pancakes is with my blender. It makes my life so much easier. You can throw all you ingredients in the blender and easily pour the perfect amount in the pan.

bp6What you’ll need to make these yummy flax-cakes:

1. 1 cup of quinoa flakes
2. 1 cup of GF Pamela’s baking and pancake mix
3. 1 egg
4. 3/4 cup of water
5. 1/2 cup of almond milk (or flax milk if you have nut allergies)
6. 1 tbsp. of coconut oil
7. Raw Coconut Nectar instead of maple syrup
8. 1 tablespoon of ground flax seed
9. 1 cup of organic frozen blueberries (which I purchase from Costco… see the pic below. They sell a huge bag of organic frozen blueberries for the best price around.)

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Directions:

1. Mix all the ingredients in the blender until smooth. It will turn a purple/blue color. 🙂
2. Coat the pan with coconut oil in between every 2-3 pancakes.
3. I also add extra blueberries once I pour the batter.

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When you finish making the flax-cakes, drizzle some raw coconut nectar over top.

bp2 ENJOY!!!!

<>< Kaitlin

Eating Klean while Traveling

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chic5  I haven’t blogged in about a week, because I was traveling. I was in my favorite city, Chicago!!!!  Before we left, I was determined that I was going to continue to EAT KLEAN while I was on this trip. It’s always a struggle to know exactly HOW you can still eat healthy when you are traveling. One word…PREPARATION. It is important to plan ahead. You cannot just jump on the plane and hope and pray that some kale chips, and flax seeds, and greens juices will be served all along your journey. Most likely, you will have to go on an extreme scavenger hunt to search for KLEAN FOODS, as well as bringing your own stock of healthy foods to keep in your bags.

Now, I had the lovely advantage/temptation of receiving complementary breakfast every morning at my hotel. This is what I woke up to every morning.chic4 donut24f-1-web I walked down, and spent a good 10 minutes searching for one thing that I could eat. There was nothing! Even the omelet bar was not made from 100% real, organic eggs. They were using Egg Beaters poured into a pan that had been sprayed with toxic, chemical-laden, NON-STICK spray…. NO THANKS! It was actually sad yet empowering to me to look around and see the hundreds of people in the café eating their donuts at 7:00 am, without the slightest care or knowledge of what they were doing to their bodies. It reminded me why I am doing this blog.

The first thing you need to prepare for is a healthy way to start each morning. The easiest thing you can do is purchase a box of organic, unsweetened, flax oatmeal packets. I ALWAYS have at least 2-3 oatmeal packs in my purse, on any given day, even if I am not traveling. You can pretty much find a Starbucks in any city. It is so easy to walk in and ask for a hot cup of water. The next thing I ALWAYS have in my purse is liquid Stevia drops. After I pour hot water into my oatmeal, I add 4-5 Stevia drops, and a dash of cinnamon.

The next thing you will want to make sure you have in your bags, are a few protein powder packets. I always add 1/2 pack to my oatmeal in the morning. The other 1/2 can be saved for a mid- morning snack. I really like the vanilla Rainbow Light Protein Energizer brand. It is gluten-free, sugar-free and lactose-free and a great choice for people with allergy concerns.  It is free of most common allergens, including soy, yeast, milk, eggs, nuts fish and shellfish. It is vegan, vegetarian and free of animal products. It also includes a wonderful energy and digestive enzyme blend. There are 225 mg of nourishing green foods, such as kale and spinach and 200 mg of organic spirulina. You can add 1/2 of a banana to add more flavor if you wish. This is a WONDERFUL way to start your day. chic7  It is always a very hard thing for me to ensure that I am getting a super potent amount of quality, organic greens while traveling. I can rest assured when I travel with my Chlorella. Unfortunately, the quality of our commercially grown produce is severely deteriorating. It is hard to achieve maximum health with diet alone today, for the main reason that our soil is so depleted of the major nutrients it once had. This is one reason why I choose to eat organic, but another easy way to SUPERCHARGE your health is found in these small, dark green tablets. It is an algae that is PACKED vitamins, minerals, and amino acids proven to prevent disease and improve overall health. It acts as a major detoxification in the body. Chlorella is proven to help with cravings, and in turn will make it much easier to avoid the junk while traveling. It has amazing cancer fighting benefits as well as a natural source of energy. I made the mistake of taking these right before bed once, and I was up for quite a while. 🙂 I recommend taking them in the morning, on an empty stomach…before the oatmeal. Drink it down with some lemon water, first thing in the morning. It is important to not just purchase any chlorella. I recommend Dr. Mercola’s. http://products.mercola.com/chlorella/ Read more here, and purchase his directly through his site.

chic3Next, TRY to find a local health food store, Whole Foods, or juice bar. I was determined to continue drinking my greens juice. So, when I found this Whole Foods (and yes I walked a mile to get there, and a mile back with a heavy bag of juices) I was so excited! I also made sure to get a Kombucha, and of course my iced coffee.

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FucoProteinBanner Protein bars are an easy way to snack healthy while traveling. Garden of Life makes some great bars. They are high in protein, and low in sugar and carbs.

chic2 I am in a good routine of taking Maca every morning in my shakes. I obviously can’t bring my blender with me…. ;-)… so Maca capsules are the way to go.

mega foodMake sure you also bring enough multi-vitamins for each day. I recommend Mega Food. They are 100% food/plant based. They will not upset your stomach. They are filled with amazing greens, minerals, and vitamins you definitely want to flood your body with. I like them better than RAW or New Chapter, because they contain no YEAST or other fillers and binders. There is no point in taking a multi-vitamin, or ANY VITAMINS for that matter, if they are synthetic. They will actually do more harm to your body than good.

Lastly, I recommend always bringing some Magnesium Malate with you. Magnesium malate is most easily absorbed in your body, and it is very important in keeping your digestive tracts regular. Traveling can often negatively affect your digestive tract, and magnesium will help with that.

I hope these little tips will help you feel more confident about EATING KLEAN while traveling. 🙂

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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. 🙂

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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.

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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.

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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

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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!!!