Category Archives: Klean Breakfasts

Energizing Greens Smoothie

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green4  I wake up every single morning at 5:30 am. I don’t have to wake up that early, but I choose to because the extra time I get to prepare my meals, shakes, take my vitamins, drink my detoxifying lemon water, etc are all so important. In fact, I know that if I chose to sleep in a little bit later, I would actually be much more tired throughout the day. As a teacher, I get to compare my energy levels with the kids on a daily basis. The days when I take the time to make this shake for myself, I am a completely different person! It blows my mind away!! Do yourself the BIGGEST favor, set your alarm a few minutes early and take the time to make this shake. You will not regret it.  The health and energy this shake provides are so worth it!

So, why do I put these certain ingredients in my shake? I’m glad you asked! 🙂 First of all, I obviously want it to taste yummy. I love my greens first thing in the AM, and it helps when you have a creative way to make it yummy. First and foremost I put kale, and spinach in the shake. Kale is being called the “queen of nutrition” or the “powerhouse of nutrition.” The anti-cancer and anti-inflammatory benefits this little green leaf offer are proof to me that there is a God! 🙂 How can that be an accident? 🙂 Anyways…..It is really high in vitamin k, iron, fiber, magnesium… the list goes on. This little green leaf is known to help with arthritis, Alzheimer’s, asthma, bone health, cholesterol levels,… the list just goes on and on. I change up the type of kale I buy too. Sometimes I buy green kale, sometimes black kale. They all offer amazing benefits. Spinach is like Kale’s sister. 🙂 They both are incredibly high in nutrients.

As stated in a prior blog…Chia Seeds: 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

The ENERGIZING part of this shake is the Maca. Man, I could run marathons on the days I take this. PS: I do not notice the same benefits when I take the capsules. When I put a teaspoon in my shakes, I seriously do not need coffee.

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.

Next, I put one scoop of vegan, vanilla protein powder in. I do this to help me sustain hunger, keep me full, boost my metabolism, build muscle mass, shed fat, AND the protein powder itself is also packed with nutrients. Check out the Vega One protein powders. I am REALLY loving them!

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Here’s what you’ll need to make this shake:

2 Kale leaves pulled a part into smaller pieces
One handful of spinach
1 teaspoon of Maca Powder
1 Scoop of VegaOne protein powder
1 teaspoon of Chia Seeds
2 cups of water
1 cup of ice
1 orange (peeled)
1/2 banana
3 pineapple chunks

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PS: It makes ALOT: I put the leftovers in a sealed Mason Jar and bring it to work with me. I keep it in the fridge and drink it in the afternoon. 🙂

green1  Hope you enjoy it as much as I do!!! 🙂

green5 <>< Kaitlin

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Pumpkin Flax Pancakes

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

<>< Kaitlin

Banana Bread Protein Bars

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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. )

Directions:

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.

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

Enjoy!

bananabars3 Kaitlin

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 <><