Baking, Recipes

Flourless Peanut Butter Oatmeal Chocolate Chip Cookies (gf, dairy-free)

May 13, 2017

These cookies are super peanut buttery and delicious. It’s a super simple recipe and you can really throw in whatever add-ins you want! I decided to add some protein powder, adaptogen powders and some of my favorite new drink, REBBL reishi chocolate milk which is basically just coconut milk, cocoa and reishi extract. Check out my post on adaptogens if you want to know the health benefits of reishi!

Flourless Peanut Butter Oatmeal Chocolate Chip Cookies

Recipe minus adaptogens/protein from Ambitious Kitchen

INGREDIENTS
  • 1 cup chunky peanut butter
  • 2/3 cup packed dark brown sugar or coconut sugar
  • 1 1/2 teaspoons vanilla
  • 2 large eggs (OR 2 TBL chia seeds mixed with 6 TBL water)
  • 2/3 cup oats
  • 1 teaspoon baking soda
  • 2/3 cup chocolate chips
  • 2 tsp Moon Juice power dust
  • 2 tsp maca root powder
  • 2 scoops protein powder (I use this one)
  • 1/4 cup REBBL reishi chocolate milk (just threw this in because I had it around!)
INSTRUCTIONS
  1. Preheat oven to 350 degrees F
  2. In small bowl mix together the oats and baking soda
  3. In a mixer, beat peanut butter, brown sugar, eggs and vanilla until smooth, about 3 minutes. Mix in dry ingredients with a spoon, then fold in chocolate chips.
  4. Roll cookies into 2 inch dough balls and place onto cookie sheet 2 inches apart, then flatten the cookie a little with your hand.
  5. Bake for 9-11 minutes or until edges are just barely golden brown, they make look under-done but will bake more outside of the oven while cooling so don’t fret! Makes 16-20 cookies.

They taste better than my pictures look, I promise! I already ate three…

Baking, Recipes

Rachel’s Banana Bread (Paleo)

May 4, 2017

So all the healthy lifestyle bloggers I follow on Instagram have been raving about a blogger named Rachel Mansfield’s banana bread. I finally had a chance to make it and dang all her fans are SOO right. It’s very filling and moist and tastes amazing by itself or with peanut butter spread on top.

I added a few things to her recipe but with or without my adaptogen/protein additions you will LOVE this recipe!

Paleo Chocolate Chip Banana Bread by Rachel Mansfield

Serves: 8-10 slices

Wet ingredients:

  • 3 medium/large ripe bananas
  • 1/2 cup sunbutter or nut butter of your choice (I used pb)
  • 3 eggs (room temp)
  • 1 tablespoon maple syrup
  • 1 tablespoon melted and cooled coconut oil
  • Splash of vanilla extract

Dry ingredients:

Topping:

  • 1/2 cup dark chocolate chips

Instructions:

  1. Preheat oven to 350 degrees Fahrenheit and spray a loaf pan
  2. Mix wet ingredients in a mixer
  3. Once mixed well, add dry ingredients to wet and continue to mix
  4. Fold in chocolate chips until mixed well (save some for the top!)
  5. Bake in oven for 35-45 minutes (or until ends are golden)
  6. Top with whatever you want and eat within 7 days or so in the fridge or longer in the freezer!

If you make it, let me know how you like it!

XOXO

 

 

Health, Recipes, Review

Adaptogens + The Healthiest Smoothie in the World

April 29, 2017

Adaptogens are a unique class of herbal plants used as tonics that help balance, restore and protect the body. Generally, they are used to increase resistance to disease and stress, increase energy, and increase physical performance and endurance.

               

Here are some of the more common ones and their top benefits:

Reshi

Resihi is a a mushroom (fungus). Boosts the immune system, protects against heart disease, high blood pressure and high cholesterol, kidney disease, cancer, and liver disease. It is also used for HIV/AIDS, altitude sickness, chronic fatigue syndrome (CFS), trouble sleeping (insomnia), stomach ulcers, poisoning, and herpes pain. Other uses include reducing stress and preventing fatigue. In combination with other herbs, reishi mushroom is used to treat prostate cancer (Webmd).

Cordyceps

Cordyceps is a fungus that lives on certain caterpillars (!) in the high mountain regions of China. It can be reproduced in a lab setting so that’s why it can be widely available. It is used to treat respiratory disorders, kidney disorders, nighttime urination, male sexual problems, anemia, irregular heartbeat, high cholesterol, liver disorders, dizziness, weakness, ringing in the ears, and unwanted weight loss. It is also used for strengthening the immune system, improving athletic performance, reducing the effects of aging, promoting longer life, and improving liver function in people with hepatitis B (Webmd). It may also have a positive effect on inhibiting growth of certain cancers.

Astragalus

Astragalus is an herb and the root is the medicinal part. It may be useful in treating common colds, upper respiratory infections, allergies, fibromyalgia, anemia, HIV/AIDS. It is also used for chronic fatigue syndrome (CFS), kidney disease, diabetes, and high blood pressure. Generally, astralagus appears to stimulate and increase the immune system.

Ginseng

Ginseng is a root that also helps boost the immune system and may lower blood sugar levels and improve mental performance. One type of ginseng is called eleuthero, also known as Siberian ginseng. Eleuthero is used in Korean and Russian folk medicine to increase stamina and improve athletic performance. In Chinese medicine, the root is used to invigorate qi (chi or energy), strengthen and nourish the spleen and kidney and to balance vital energy (Mountain Rose Herbs).

Schisandra

Schisandra is a plant and the fruit is both a food and a medicine. Schisandra is used for preventing early aging and increasing lifespan; normalizing blood sugar and blood pressure; and stimulating the immune system and speeding recovery after surgery. It is also used to treat hepatitis and protect the liver from poisons. Other uses for schisandra include treatment of high cholesterol, coughs, asthma, sleep problems (insomnia), nerve pain, premenstrual syndrome (PMS), chronic diarrhea, dysentery, night sweats, spontaneous sweating, thirst, erectile dysfunction (ED), physical exhaustion, excessive urination, depression, irritability, and memory loss. Some people use schisandra for improving vision, protecting against radiation, preventing motion sickness, preventing infection, boosting energy at the cellular level, counteracting the effects of sugar, and improving the health of the adrenal glands (Webmd).

The chemicals in schisandra improve liver function by stimulating enzymes in the liver, thereby promoting liver cell growth.

Rhodiola

Rhodiola is a plant and the root is medicinal. Rhodiola may be effective in improving athletic performance, shortening recovery time after long workouts, improving sexual function; treating depression; and for heart disorders such as irregular heartbeat and high cholesterol. Rhodiola extracts might help protect cells from damage, regulate heartbeat, and have the potential for improving learning and memory. However, none of these effects have been studied in humans. The root is native to the arctic regions of Europe, Asia, and Alaska and has a long history of use as a medicinal plant. In fact, it is mentioned by the Greek physician Dioscorides as early as the first century AD! (Webmd)

Ashwagandha

Ashwagandha is a plant and both the root and berry are used as medicine. It has a LOT of uses but there is not enough information to tell if it is effective for any of them. Ashwagandha is used for arthritis, anxiety, trouble sleeping (insomnia), tumors, tuberculosis, asthma, a skin condition marked by white patchiness (leukoderma), bronchitis, backache, fibromyalgia, menstrual problems, hiccups, and chronic liver disease. Some people also use ashwagandha for improving thinking ability, decreasing pain and swelling (inflammation), and preventing the effects of aging. It is also used for fertility problems in men and women and also to increase sexual desire (!). Ashwagandha contains chemicals that might help calm the brain, reduce swelling (inflammation), lower blood pressure, and alter the immune system (Webmd).

The name Ashwagandha is Sanskrit and means “horse smell” haha which is pretty accurate but I can’t taste/smell the little bit I put in my smoothies at all!

Tocos

Something else I add to my smoothies are tocos, which is derived from the bran of brown rice. Tocos is a rich source of fat-soluble natural vitamin E which is great for the skin, connective tissue and healthy muscle function. It’s almost white, very fluffy and light and looks like fake snow and makes drinks and oatmeal creamier and really has no taste! I get mine from Sun Potion and it contains: Vitamin A (Beta Carotene), Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin C (Ascorbic Acid), Vitamin E, Folic Acid, Biotin, Choline, and Inositol. It also contains naturally occuring Calcium, Potassium, Magnesium, Phosphorus, Iron, Zinc, Manganese, Copper, Iodine and other Trace Minerals (Sun Potion).

WOW amazing benefits huh? I want to know why these herbs aren’t more popular! However, it should be noted that not everyone should take any of these herbs if you have medical issues (or clear it with your doctor first of course) and I heard you want to kind of cycle the herbs so you are not taking them ALL the time. I usually do 3-4 weeks taking them and then 3-4 weeks off of them and I mix up which ones I add to my smoothies as well.

My favorite adaptogen smoothie

This taste like a chocolate peanut butter milkshake and you instantly feel good after drinking it!

  • 1 cup loosely packed spinach
  • 1 tablespoon powdered peanut butter (sub regular nut butter if desired!)
  • 1 ripe banana
  • 1 serving sprouted brown rice protein powder (I use Moon Juice Deep Chocolate – Activated Brown Rice Protein* Maca* Cacao* Stevia* Cinnamon*)
  • 1 teaspoon maca powder
  • 1 teaspoon Moon Juice power dust (Organic Astragalus* Ginseng* Organic Eleuthero* Organic Schisandra* Rhodiola* Organic Stevia*)
  • 1 teaspoon Sun Potion Anandamide (Raw Cacao* Tocos * Mucuna Pruriens* Ashwagandha* Reishi Mushroom* Astragalus** Suma** Moringa* Rose Petals* Cardamom*  Turmeric* Cayenne*Cinnamon* Black Pepper* Himalayan Salt Crystals* Love!*)
  • 2 teaspoons Sun Potion tocos
  • 1 teaspoon bee pollen (one of nature’s most completely nourishing foods, it contains nearly all nutrients required by humans)
  • 4-5 ice cubes

                

Since I have started cycling this tonics, I honestly have noticed my mood is better and I have been less stressed and anxious! I think that is all I have noticed so far but I’m sure my body is healthier on the inside too. If you try any of these, I would love to hear how they have effected you!

In other news, I’m really excited today because I just bought my study guide stuff for the NASM personal trainer exam! I can’t wait to start studying (somethign I’ve never said before) and I have already signed up for my exam date- September 30th! I technically have 180 days to study so until the end of October but there were no exam dates available later than the 9/30 so hopefully I’ll be well-prepared by then.

XOXO

Recipes

Pesto Egg Muffins (Whole30, Paleo, Gluten Free)

March 1, 2017

Okay these little pesto egg muffins are the bomb.com! Like I said in my last post, I’ve been eating Whole30 during the weekdays to stay healthy and just because I feel good when I eat clean and so I’ve been trying some new recipes. I usually never make pesto without parmesan because I assumed it would just not taste right but oh boy I was wrong! I put more pesto in these than the original recipe called for because that’s how I roll. I also added garlic to the pesto because pesto without parmesan is a misdemeanor but pesto without garlic is a FELONY and I will not stand for it.

 Walnut Spinach Basil Pesto – recipe from Georgie

Ingredients
  • ⅓ cup of walnuts
  • 2 cups of fresh basil
  • 1 cup of fresh spinach
  • ⅓ cup of olive oil
  • Pinch of salt
  • 1.5 cloves garlic

Instructions

  1. Put walnuts, basil, spinach and garlic in blender or food processor and blend until combined
  2. Add a pinch of salt and drizzle in oil and blend until smooth
  3. Good for approx. 3 weeks in the fridge or 6 months in freezer

Pesto Egg Muffins – recipe also from the lovely Georgie

Ingredients
  • 6 eggs
  • 1 tbsp pesto – I added 1.5ish tbsp
  • ¼ cup of almond milk
  • 1 tsp of chives
  • ¼ cup chopped onions
Instructions
  1. Preheat the oven to 350º F. Grease 6 cup muffin tin.
  2. Whisk 6 eggs, pesto, almond milk and chives.
  3. Pour mixture evenly into muffin tin.
  4. Divide chopped onions evenly and add to each cup.
  5. Add salt and pepper to taste.
  6. Stir each egg mixture.
  7. Bake for 20 minutes.

Notes: I went through these in a couple days and probably wouldn’t keep them for much longer because you know, eggs can get a little ‘meh’ in the fridge after more than a few days. Luckily these are so quick to make after you have the pesto that it would be easy to make more throughout the week if you’re like me and eat the same thing everyday during the weekdays.

I made these twice in the last 3 weeks because they are just so tasty! The first time I added about 1.5 tbsp pesto and the second time I got overzealous and added like 3-4 tbsp figuring it wouldn’t hurt…well it did! Don’t do it, my muffins came out oily and soggy from the olive oil in the pesto. Of course they still tasted amazing so I ate them anyways.

These basically taste like a spoonful of pesto but with extra protein! So if you like pesto, you love these. I eat these for breakfast, lunch or as a snack.

Recipes

Oven Baked Tuna Burgers (Whole30, Paleo, Gluten Free)

February 10, 2017

These tuna burgers are super flavor packed and super healthy. I’ve been eating Whole30 during the weekdays recently and this is definitely my favorite new recipe.

Oven Baked Tuna Burgers – Recipe from Mel Jouwan

I doubled this recipe and it gave me three large lunches. I’m glad I doubled it because these are so delicious I could actually eat them for a week straight and never get sick of them! But it’s probably best not too eat that much tuna, even the wild-caught lower mercury kind. Salmon would be amazing in this recipe as well and that is what it’s supposed to be. The truth is, I got canned salmon specifically for this recipe but when I opened one can there were like all sorts of bones and the salmon skin in the can too! I’m not that nervous about salmon bones but some looked like knuckle bones (:0) and salmon skin freaks me out… So I used tuna instead! I picked up some fresh un-canned salmon so I’m making these again for next week with that.

Ingredients
  • 1 (14.75 ounce) can wild caught tuna (Mel used salmon, I just only had tuna)
  • 1 cup cooked (or canned) sweet potato, mashed
  • 2 large eggs, beaten
  • 1/2 cup almond flour
  • 1/2 cup fresh parsley leaves, minced (about 2 tablespoons)
  • 2 scallions very thinly sliced
  • 1 tablespoon Old Bay Seasoning
  • 1 teaspoon salt
  • 1 teaspoon hot sauce
  • 1/2 teaspoon paprika
  • 1/4 teaspoon ground black pepper
  • zest from 1 lemon
  • 2 tablespoons ghee melted or olive oil
1. Preheat the oven to 425F and prepare a large baking sheet with parchment paper.
2. Crumble the fish with your hands into a large mixing bowl. Add the sweet potato, eggs, almond flour, parsley, scallions, Old Bay seasoning, salt, hot sauce, paprika (I used smoked paprika), black pepper and lemon zest. Mix together well and refrigerate for 10 minutes.
3. Brush some ghee or olive oil on the parchment paper and scoop about 1/3 cup of the mixture into your hand and form patties about 1 inch thick. Place on baking sheet approximately 2.5 inches apart. Brush the tops of the patties with ghee or olive oil and bake for 20 minutes. Flip each patty and brush with more ghee or oil if desired and then bake for another 10 minutes until golden brown. Serve with a little lemon and homemade tartar sauce or special sauce (mayo + ketchup).

I didn’t brush the tops of my patties with ghee or olive oil and I definitely recommend it because mine were a teensy bit dry but nothing that couldn’t be fixed with some avocado and the flavor of these are 10/10 delicious!

If you make these, let me know how they turn out for you! These are definitely a Whole30 staple for me.

Crafts

DIY Succulent Soap

February 6, 2017

This DIY soap is super duper easy and really cute as gifts or just to spruce up your own soap dish. You just need a few simple items to make this succulent soap.

What you will need:

  • Soap base (got mine at Michaels)
  • Soap mold (any shape, found mine at Michaels)
  • Fake or real succulents
  • Any essential oils/additions you want! I used coconut essential oil and eucalyptus-mint, you could also add aloe vera or vitamin E

Directions: Place your succulents in the molds the way you like them. Heat the soap base in the microwave until it melts but not too long that it boils. Mix in your oils/additions and then pour soap into the molds. Wait until hardened, no refrigeration necessary, I think it took about an hour or so for mine to solidify.

You can see some less clear bits of soap that hardened before I poured it into the molds so you will want to make sure your soap base is nice and hot to avoid that. This really only took about 15 minutes to do and then a bit to cool but it was a lot easier than I thought it would be. This would be a great easy gift for birthdays or Christmas.

Health, Review

Currently crushing on…

January 10, 2017

Cheesy kale chips – I made kale chips in the oven a couple years ago but I kept burning most of them and I got sick of that burnt taste so I hadn’t eaten them since. I was at the Capitol Hill farmer’s market recently and a guy was handing out samples of kale chips with nutritional yeast “cheese” and they were amazing and tasted just like a cheez-it! On my next grocery haul, I grabbed a bag of this brand and they are really tasty. I plan on making them homemade also. The ingredients are: Kale, red bell peppers, cashews, sunflower seeds, nutritional yeast, sea salt, chia seeds, lemon juice.

Image result for cheesy kale chips radiant foods

Perfect bars – I just got a box of these at Costco and they are quite filling and dense with some pretty interesting healthy ingredients! They do have kind of a lot of sugar though. My favorite flavors are the peanut butter (obvi!) and the cranberry crunch. Costco only has the variety pack with pb, cranberry and almond butter. Downside is that they have dairy and eggs so not great for people with allergies but they have a lot of cool stuff like tomato and dulse – probably like 1/100 of a tsp per bar but still cool! The label below is from the peanut butter one.

Image result for perfect bars

Image result for perfect bar nutrition label

Simple Mills banana muffin mix – I am so in love with Simple Mills, everything they make is incredible! It’s all made with paleo flours (almond and coconut) and grain, dairy and gluten free. I love their pizza dough mix, chocolate cake mix for brownies with my fav Enjoy Life chocolate chips. I just tried this banana muffin mix and it is definitely my current favorite. I added chocolate chips and ate all the muffins in record time!

Image result for simple mills banana

Image result for simple mills banana nutrition label

Pressed Juicery Freezes – Pressed just opened a juicery in downtown Seattle last month (in Westlake mall) and I couldn’t be more excited. I even went to the grand opening and waited in line for a freeze and a juice. A lot of health nuts I follow on Instagram are obsessed with the freezes which are like a healthier soft-serve frozen yogurt but non-dairy and super healthy and I have to agree-they are delicious. I had the chocolate one and I’m not sure what it is made of but it’s all 100% fruit, nuts and veggies. It tasted like a delicious chocolate almond milkshake!

Image result for pressed juicery freeze

 

Now on to non-food items..

Native deodorant – I’ve always felt uncomfortable about the aluminum compounds in generic deodorants as they potentially may be absorbed by your skin and some believe it could cause cancer. Even if it doesn’t cause cancer, it can’t be good to have any chemicals near your sweat ducts. I tried natural deodorants but they never worked and I wasn’t a huge fan of the scents and always went back to my ooh-la-la lavender Secret clear deodorant. My coworker told me about Native deodorant and I decided to give it a go so I ordered the coconut vanilla scented one. I had low expectations but it turned out to work amazingly well and I am hooked for life honestly! I always smell fresh and vanilla-y and just one application is plenty for a day. The only downside is that it’s not clear so I get those darn white marks all over everything but that’s a small price to pay for a great natural deodorant. Native is a San Francisco based company and you can order just one deodorant for $12 or subscribe and get one every month or two months.  The general ingredients are: Caprylic/capric triglyceride ( which is a fancy way of saying fractionated coconut oil ), arrowroot powder, stearyl alcohol, baking soda, shea butter, coconut oil, hydrogenated castor oil, polyglycerol-3 beeswax (which is a fancy way of saying cera bellina wax), jojoba esters, tocopherol (which is a fancy way of saying Vitamin E), L. acidophilus (which is a natural bacteria found in your body already), dextrose, glyceryl caprylate, glyceryl undecylenate.

Radha Beauty Aromatherapy Essential Oil Diffuser – I read an article about how essential oils can help relive stress and are generally good for you so I got this little diffuser off Amazon for $20 and some lavender essential oil to try it out. I love this little thing. It has a mist function so every few seconds you get a lovely mist of scent and this diffuser can change colors too! It’s really relaxing to start this up for bedtime and I am excited to try some other scents. I also want one for my office so I can de-stress at work too!

 

FreePrints App – this is one of the best (if not the best) apps ever! Basically you download the app on your phone and then within the app you can select photos from your camera roll, cloud, one drive, Facebook, Instagram, etc. and then you choose the size you want and they ship printed photos to you! You get 85 FREE 4×6 prints per year and you can buy whatever other sizes you want (they are cheap too). I know, I know it sounds too good to be true but it’s not! I’ve used it once already and my mom has used it a lot too. It’s so nice to have printouts of Instagram photos for framing or gifts. Oh and the app is free to download too!

 

What are food or other products are you currently crushing on?

Recipes

Easy Salmon Cakes & Roasted Portobellos

October 12, 2016

It’s finally pumpkin season! I’m so excited for fall…And Christmas! I’m that loony person who is already starting to buy christmas gifts haha. It’s getting very cold in Seattle and I’m not the biggest fan of how fast it’s getting dark out already but it’s nice to bundle up, drink tea and light candles inside. These two recipes below are brand new staple recipe in my life, I needed something easy and quick for lunches this week and these salmon cakes were perfect! I ate two cakes with tartar sauce and an apple with almond butter everyday this week. I just had a portobello cap as part of my dinner and I only set of the fire alarm once…something got a little smoky in my oven but the mushroom emerged unscathed thankfully! Tonight I also made a big batch of pumpkin pie oatmeal which I will post later this week, I literally cannot stop eating it!

tuna-cakes-2

    Easy make-ahead salmon cakes (paleo, GF)

  • 2 6oz. cans wild salmon, liquid drained off
  • ¼ cup sweet potato or butternut squash puree (canned or fresh)
  • 2 eggs
  • 2 Tbs. coconut flour
  • ¼ cup finely sliced scallions
  • 2 tsp. coconut aminos
  • 1 tsp. Dijon mustard
  • Pinch of salt and black pepper
  1. Prepare a baking sheet with parchment paper and preheat oven to 350 degrees F.
  2. In a mixing bowl, combine all ingredients to make around 6-7 cakes
  3. Bake until firm, about 30 minutes

These can be stored in the fridge for a few days. Ideally, reheat in a pan with some oil or butter. I ate mine with some tartar         sauce. These are delicious, high-protein and so easy to put together!

By Empowered Sustenance

tuna-cakes-1

Roasted Portobello Mushrooms

  • One large portobello mushroom cap per person
  • Garlic cloves
  • Montreal steak seasoning (I use the McCormick brand)
  • Olive oil or butter
  1. Preheat oven to 450 degrees F and prepare a baking sheet
  2. Pour a little olive oil or butter over the mushroom caps
  3. Either crush or mince as much garlic as you want and sprinkle over mushroom
  4. Sprinkle some steak seasoning on top!
  5. Cook for ~10-15 minutes or until it looks roasted

I eat just a mushroom cap like this as part of my dinner a lot. I just love the meatiness of the mushroom and the steak seasoning and butter combine into a really amazing flavor!

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portobello

I hope you enjoyed these two recipes! Be sure to check back soon for my favorite pumpkin pie oatmeal recipe. It only takes 10 minutes and will make all your fall-pumpkin-recipe dreams come true!

Recipes

The Best Cheeze Sauce

October 3, 2016

Tonight I did my meal prep for the week which included my favorite sweet potato kale egg muffins, cauliflower “fried rice”, and I tried a new recipe for a cashew-based cheese-like sauce that I wanted to put over some roasted broccoli for a side dish this week. I wasn’t expecting much from this sauce recipe but dang, it is DELICIOUS! It tastes very cheesy and its super healthy and easy to make. I knew immediately this would be one of my go-to recipes and I just have to share it! The recipe is from this blog, Vegan Yumminess, and she used it over pasta as a vegan mac and cheese which would be really good as well.

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Cheeze Sauce (Vegan & Gluten-free):

INGREDIENTS
  • 1 cup peeled/diced yellow potatoes (or russets)
  • ¼ cup peeled/diced carrots
  • ⅓ cup chopped onion
  • ¾ cup water (use liquid from pot of boiled vegetables)
  • ½ cup raw cashews
  • ¼ cup coconut milk
  • 2 tablespoons nutritional yeast flakes
  • 1 tablespoon lemon juice
  • ¾ to 1 teaspoon salt (or more to taste)
  • ¼ teaspoon garlic powder ( I used one small clove of garlic, could have used a little more I think)
  • 1 pinch cayenne pepper (optional – I did not use)
  • 1 pinch paprika

Bring a few cups of water to boil in a small pot and add chopped potatoes, carrots and onions once water is boiling. Cook for about 10 minutes or until veggies are soft enough to blend.

Remove soft veggies from water (save the water though!) and add them to a high-powered blender (if you don’t have a powerful blender like a vita-mix), soak cashews overnight) . Add 3/4 cup of the boiled veggie water to the blender and then add in all the remaining ingredients.

Blend until smooth. Pour sauce over noodles, veggies, or whatever else you would like! Add salt if needed. You could also put this over noodles and then bake it with bread crumbs at 350F for 15 minutes-yum! The recipe says to serve immediately but this make a large batch for one person so I’m storing it in the fridge for a couple days.

If you make this, let me know how you like it!

Health, Recipes

Top Ten Tips for the Whole30

August 13, 2016

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My friend Morgan started the Whole30 this month for the first time and I have been thinking of doing it again so I thought I’d post some things/recipes I found helpful during my first round!

  1. Meal planning – I set aside Sunday afternoons to prep my breakfast and lunch for the week and then I make dinner everyday
  2. Don’t buy foods you lose control around – for me this is dried fruit and dates, I just can’t limit myself if I have things in the cupboard so I realized that and stopped buying them about halfway through
  3. Always have an emergency snack – apple and Rx/larabars work great! Trader Joes sells RX bars now!
  4. Get creative – look up recipes on Pinterest and spend the time/$ learning a new recipe
  5. Pick a month that doesn’t have any very important social engagements or events (i.e. a wedding, special vacation etc.)
  6. Don’t eat a whole Costco-sized bag of dried mango in two days  ( I think you can guess why this is a bad idea)
  7. Eat more than you think you need or you’ll end up snacking a lot! I started making my breakfasts bigger and it really helped stay full until lunch
  8. Make sure to have a fat, protein and veggies (+ optional fruit) at every meal – helps you stay full forever!
  9. Eat protein before a workout and a carb after, this works for me at least, I tried eating fruit or dates before my runs but I crash faster than if I eat two hardboiled eggs pre-workout and a sweet potato post-workout
  10. Read all labels carefully – I got some cashews at Whole Foods and didn’t realize until I bought them that they were roasted in oil not dry roasted, lesson learned!

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My Top Favorite Whole30 Meals/Foods as a Pescatarian

  1. Eggs with salsas, sauerkraut and avocado
  2. Cauliflower fried rice – tastes indulgent but you can eat like 5 cups because it’s so healthy and low-cal!
  3. Shrimp zucchini patties
  4. Baked cod with pesto and sweet potato fries
  5. Scallops with any vegetable
  6. Sweet potato kale muffins
  7. Tuna with homemade mayo in lettuce wraps
  8. Deviled eggs with homemade mayo
  9. Sweet potato roasted with guacamole
  10. Comfort food: hashbrowns (sweet potato or white potato) with scrambled eggs and avocado
  11. Zucchini fritters
  12. Apple with TJ’s crunchy almond butter
  13. RX blueberry bars – only flavor I’ve had but I’m sure the others are great too!
  14. Mangos
  15. TJ’s sliced jicama
  16. Cashews
  17. Pistachios
  18. Pesto on spaghetti squash or zoodles
  19. Brussel sprout chips – more amazing than they sound
  20. Plantain chips
  21. Dates and almond butter
  22. Dried fruit

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