How Did I Catch a Cold? I’M A HEALTH COACH.

My intention of this blog is to explain how you can be eating clean, yet still not be entirely healthy and how you can change that.

Ooookay! So for the last few days, I totally struggled with a baby cold. It wasn’t tragic or anything, but it was undeniably not good! I just started to lose my voice and sneeze literally about 20 times per day.

sneeze2

 

 

 

sneezing

It was especially tragic while driving…

sneezingfit

BUT! It made me realize, oh my gosh! I NEVER get sick! What is going on?? So, obviously I saw a huge need in some self-analyzing. I mean, I’m a health coach! How in the world could I get sick (or sick-ish. I didn’t have a fever or anything)?? There’s clearly something I’m missing.

So, after a while of research, as well as prayer, I realized 2 things that could be seriously affecting my once beautiful immune system.

1. Stress

2. SUGAR

So first let’s address number one: Stress.

stressed-cat

 

I actually don’t feel stressed out. Yeah, I have a ton on my plate, but who doesn’t, right? I’m sure just about every single person reading this would say, “Yeah, join the club!”. So this isn’t about who has more to do or who should and shouldn’t be stressed out, because that honestly is completely and totally irrelevant.

It’s about how you handle the amount of stress you do have. I know myself, and I know that this is something I’ve struggled with my entire life.

By the age of 17, I had had both an ulcer, and Bell’s Palsy. As you may know, both of these are activated by high amounts of stress. Does that mean that I was more stressed than anyone else? I’m not saying that. I’m saying that I had no idea how to handle stress! And I feel that it’s possible that I’m slipping back into the old habits! My problem is that I never feel stressed, possibly because I’ve gotten used to it, I don’t know! But when I start to get too busy to do my pilates, read a book, walk the dog, or take a relaxing bath, then the stress in my body builds up, because I’m doing nothing to release it.

So! The weather stopped me from walking outside as much, and taking on too many responsibilities prohibited me from doing my pilates, which is full of deep breaths and stretching, which are amazing for de-stressing your body, even when you’re not totally coherent of the results.

yoga cat

 

Hah! Pretty much…

Moving on to Number Two: Sugar.

Okay so clearly I’m a health nut, so I’m not sitting here eating Tollhouse Cookies and Poptarts, but am I still eating too much sugar? Everything I eat is 100% natural! The only ‘sugar’ I consume is honey! But wait…that’s pure sugar. It may be completely natural, but IT’S STILL SUGAR. Okay…am I eating other things with sugar? Yeah, I eat my wholesome dairy-free, nut-free, soy-free chocolate chips! But wait… those have 7g of sugar PER TABLESPOON! (Who only eats a tablespoon?…I mean, really.) Okay so those are both ‘sweet’ items, so it doesn’t really take a genius to figure those out, right? So I started reading everything! Turns out, too many things had sugar in them (some naturally, some added with an all-natural sweetener ie: honey). For example, my spaghetti sauce. I don’t buy the known brands, I bought an organic, all-natural one! So, of course, it didn’t contain any nasty artifical preservatives, additives, fillers, or even pesticides! BUT it had some organic sugar added to it. What…the heck.

annoyed cat

 

I was upset. That’s 8g of sugar that ninja-ed its way into my healthy and organic spaghetti squash spaghetti!!!

Plus I eat fruit, greek yogurt, and granola for breakfast nearly every day! The fruit is low-sugar fruits like blueberries, strawberries, and blackberries, so those are okay because they’re way nutrient dense compared to the little amount of sugar in them. But the yogurt… that’s lactose which is still a type of sugar (believe it or not – note the ‘-ose’ at the end), and my granola is some of the lowest sugar granolas, but it still contains 10g per serving! So as you can see, this drastically adds up. I had no idea.

embarassed-bunny

So, in conclusion, I’m going to drop the sweet concoctions that I eat every night (even though they’re all-natural), and start substituting my breakfast for something else, or at least taking away the greek yogurt and cutting back on the granola. I already found a new spaghetti sauce that has less than 1g of sugar in it, but this girl is about to be a sugar detective! And those of you that know me, know that nearly everything I eat, leans on the sweet side. So I’m going to be implementing a LOT of changes…. I’m less than enthused, but I got this!

Dont-Worry-Guys-I-Got-This-Funny-Fire-Kid-With-Garden-Hose

Hah! Anywho…

This little mishap has definitely inspired me to educate everyone on the crap that comes with a sugar-y diet! And yes, a high-carb diet is pretty much the same (depending on your choice of carbs.)

Sugar makes your skin dry and wrinkly, causes you to gain weight (regardless of your caloric intake), kills your immune system, kills your memory, and a ton of other things.

My following blogs are all going to be about this bitter-sweet truth!

sugar-names

 

Until then… Eat clean. Laugh a lot. Pray always.

 

 

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Gluten Free! Spaghetti? Dessert?!

husky hungry

 

Hah! My thoughts exactly today. I’ve just been starving all morning! I was to eat EVERYTHING….

let me eat you

Buuuut what if there were foods that you could go monster-mode on and you wouldn’t get fat…?

excited-dog1

 

I know, right?!

So, fun fact, If you’re eating CLEAN, wholesome, GOD-MADE foods, then you don’t have to count your calories, or constantly stress about your macro levels (unless you’re a legitimate athlete), or worry about when you stop eating at night, etc!

I mean, to be honest, if you’re body is constantly telling you that it’s hungry, there’s a reason. You may be eating enough mass and enough calories, but are you eating enough nutrients? 

ashamed dog 2

 

I didn’t think so… if you’re body is missing micronutrients, then you could be starving at a CELLULAR LEVEL, which means you’ll always feel like you need more food because in a way, you DO! But you need the right food. Yes that means fruits and vegetables, but that also includes tons of other things that contain essential amino acids, phytochemicals, antioxidants, minerals, etc. such as nuts, seeds, beans, high-quality meat, and what-not.

So I say that you can eat all you want, because over time, if you only eat nutritious, God-made food (which all naturally are stuffed full of healthy, nourishing, disease-fighting components), then your body won’t crave food constantly! And when it does, it’s actually hungry and not just bored-eating.

am-i-just-eating-because-im-bored-23_thumb

That’s why I advocate a completely wholesome diet with NO counting calories. You eat what you want, when you want, but it just has to be GOD MADE! No maltodexrin, carrogeenan, other preservatives, flavors, colors, etc. That stuff is poison! WHY ARE YOU EATING THAT?! QUIT IT!

slap

 

EAT REAL FOOD! And, as you might already know, 50% of the population has a gluten allergy, intolerance, or sensitivity of some kind, so if you are eating pretty clean, but you’re still suffering from headaches, digestive issues, sleep problems, weird cravings, etc. then I’d definitely recommend dropping the gluten. It did wonders for me and my sister (and many clients). Take out the gluten for 2 weeks and monitor how you feel. NO CHEATING! Or else it’s completely pointless. It takes a while for your body to get all that crap out of your system so just one bite will jack your stuff up.

So here’s some gluten free meals that might get your creative juices flowing! And I’ll also show my favorite gluten-free bread at the bottom! (My old posts also have loads of gluten-free recipes, and if you’d like more, I have so many sources for you to check out that are stacked with GF recipes.)

#1 Delicious Salad w/ a side of tuna!

Lunch

 

 

This was just something super quick that I grabbed out of the fridge before work. I’d like to note…there’s quite a bit of room for improvement here regarding the ingredient list, but I’ll leave that for you to personalize 😉

 

SALAD: Organic mixed greens, TONS of black olives (I have an obsession), cashews (you just can’t see them), and a side of all-natural yogurt dressing (it’s super similar to ranch, but healthy!)

TUNA: A little yogurt dressing mentioned above, and a dash of mustard.

Super simple, fast, easy, and nutritious.

#2: Fruits snack w/ granola and Green juice!

snack

FRUIT: Use whatever you like, but I have a love affair going with cuties, so I always use those, and I tossed some strawberries up in there.

GRANOLA: Organic, gluten-free Pumpkin Seed Granola w/ Flax from Sprouts. (Low sugar, and absolutely scrumptious)

GREEN JUICE: I use Bolthouse Farms Green juice and I throw in my own green powder to give an AWESOME energy and health boost! I also put about 50% water because I don’t like the thick-milk-like texture. (Below is the Green Powder I use. )

photo 2 (5)

#3 LEGIT Spaghetti with a bread stick and Dessert!

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SPAGHETTI: Spaghetti squash (cut in half, gut/trash seeds, lay face down on a pan, bake at 375 for 30-40 minutes, scoop out insides into a bowl)

SAUCE: Wholesome marinara that I bought from Sprouts, topped with black olives and more tomatoes. (You can totally add some meat in this, just made sure it’s high-quality!)

BREAD: This is the tastiest, gluten-free bread that I’ve ever had! It’s Nut-free, soy-free, dairy-free, gluten-free, and all-natural! SOOO YUMMY! I bought this at Sprouts too – of course 😉

gluten free breadgluten free bread2gluten free bread3  

DESSERT: Banana, sunflower seed butter, honey, cinnamon, Enjoy Life chocolate chips (dairy-free, nut-free, soy-free, gluten-free). TASTES LIKE HAPPINESS.

I hope this was helpful! If you have any questions, feel free to contact me, or leave a comment or 2!

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Eat Clean. Laugh a lot. Pray always.

 

 

Natural Appetite Suppressant? Really?!

So… something rather intrigued me yesterday… figured I should share my thoughts.

listening cats

So, to preface, I wake up at 4:30-5am every morning (M-F), so my breakfast, lunch, and dinner falls on a much earlier scale comparatively to the majority of the population. With that being said, I usually devour my dinner around 3:30-5pm (depending what time I come stumbling in from work.)

Well, yesterday was so absolutely beautiful outside, I knew I should take my dog for a walk because she’s been so cooped up this winter in my apartment! But on my drive home, my stomach was growling continuously so I was arguing in my mind, “Does she really need that walk? I mean… I’m sure she’s okaaaaay.” But of course, then my heart kicked in and was like “Dang it, Rikki! Take your dog for a freakin walk.”

(Side note: You may be wondering why I couldn’t just eat dinner and then take her out, right? Well…knowing myself, when I get in comfy clothes, cook, and eat a nice dinner, then last thing I want to do is go walk a couple miles outside.

You also may be asking, “Why couldn’t you just have a snack?” well… also knowing myself, when I reach that level of hunger that’s ready for dinner, I can’t just have a snack! I’ll take a couple bites, then some monster is released inside me and I end up devour 5x too much and that snack becomes my dinner… It’s a real problem…)

ashamed dog

Now that I’ve covered that, back to the starving me that’s harnessing my dog for a walk. Well, I grabbed my headphones and put on my awesome Jesus music, and commenced to walk my dog in the gorgeous 70 degree weather. She was happy.

poodle walkingh

After I’d walked a minute or so, completely jammin out and also taking awesome pictures of trees and what-not, and just enjoying the smell of the phenomenal outdoors, I was scooped up into the spring-like environment just wallowing in the sun.

cat in sun

Okay so the surprising part, right? I completely and totally forgot about being hungry! My stomach didn’t growl once! I actually ended up walked my dog THREE TIMES further than our usual thing!

funny-shocked-dogs-no-way-husky-snow-pics

I know I’ve heard a lot about how nature and breathing fresh air can feed your soul and suppress your appetite, but I always questioned the credibility of that. I always thought it was just this weird new-agey, modern hippy thing to say.

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But despite my misplaced judgement, there is actually so much validity to all that hype! This really isn’t the first time I’ve experienced this effect, but yesterday it was just so obvious due to the combination of the dramatic change in weather and how ravenous I was.

Just had to share! Get your butt outside and soak up some Vitamin D! God gave us such a gorgeous world, why hide inside when there’s a million and one reasons to get off your butt and enjoy this world.

enjoy life

You have every right to enjoy your life. But you’re the only one who makes the decision to do so.

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You know… interesting challenge, but you should go to google images, and type “Enjoying life” and see what comes up. Go ahead, I’ll wait… okay here I’ll help. Click here.

You’ll find that they’re all outsiiiiide! No one’s playing video games, no one’s watching a movie, no one’s at a club, etc, they’re all outside in this beautiful God-given world! So try to minimize the time you spend in the shadows of your home, and maximize the time you spend truly enjoying your life!

Remember…There’s a big difference between actually living or just simply not dyingIt’s all up to you on which one you want to experience.

Ta-ta for now!

Eat clean. Laugh a lot. Pray always.

Clean Valentines Day Treat Recipes!!!

relationship status

Sooo…Valentine’s Day…we all have our own views on this notorious holiday, some may differ from others.

Love is in the air

Hah!

I don’t know about you, but personally, I just really want the awesome justification that allows me to stuff my face with delicious chocolate until I hurt myself and I can’t be judged for it.

regret nothing

BUT! I do, however, like to make sure that this tasty-goodness-party-in-my-mouth is clean! I do NOT want to stuff myself with crap chemicals and shellac and artificial ingredients and what-not!  So I felt I should share some scrumptious, TASTIER-than-Russel-Stovers go-to treat recipes that I always eat way too much of.

just one

 

I mean really…I can be a monster. It’s a real problem.

Moving on!

Recipes (Most of these are gluten free, raw, and vegan!)

1. Raw Homemade Snickers Bar

2. Raw Vegan Chocolate Ganache Truffles

3. Chocolate Covered Salted Caramel Cheesecakes

4. Cookie Dough Filled Chocolate Truffles V/GF

5.  Vegan Nutella Chocolate Truffles

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1. Raw Homemade Snickers Bar

Raw-natural-Snickers-Bar

 

Prep time: 10 Minutes
Yield: Makes 24 Mini Chocolates or 6-8 Full Size Chocolate Bars
Chocolate Ingredients:
1 Cup Virgin Coconut Oil
1/2 Cup Natural Cocoa Powder
1/4 Cup Natural Maple Syrup
Caramel Ingredients:
1 Cup Pre-Soaked Dates
3 Tbsp Agave Nectar
2 Tbsp Almond Butter
1/2 Tsp Sea Salt
2 Tbsp Coconut Oil
1 1/2 Tsp Vanilla Extract
Extra Ingredients:
1 Cup Dry Roasted or Raw Peanuts

Directions:
Place Chocolate Ingredients in the food processor and blend until smooth (stopping a couple times to scrape down the sides).
Set aside.
Place all Caramel ingredients into your food processor and blend until smooth (stopping to scrape down the sides).
Coat your silicone molds, muffin tin or mini-muffin tins bottom and sides with a fairly thick layer of chocolate (remember you want these to be able to pop out easily).
Layer in caramel.
Top with peanuts.
Add one final layer of chocolate completely coating the top.
Place in the freezer for 1 hour.
Remove from freezer, serve and enjoy!
Tip – Keep these in a sealed-tight container in the freezer until serving.
Tip – If you are using muffin tins use a knife to scrape around the edges of the chocolates to pop them out.
Tip – If you are using silicone molds remove gently.

2. Raw Vegan Chocolate Ganache Truffles

Raw-Vegan-Chocolate-Ganache-Truffles1
Prep time: 10 Minutes
Yield: Makes 16-20 Truffles
Chocolate Ganache Truffle Filling Ingredients:
3-4 Ripe Avocados
1/4 Tsp Sea Salt
2 Tbsp Unsweetened Almond Milk
1 Tsp Vanilla Extract
4 Tbsp Coconut Sap (or Maple Syrup, Agave)
4-5 Drops Liquid Stevia
1/2 Cup Natural Cocoa Powder
Chocolate Truffle Coating Ingredients:
1 Cup Coconut Oil (Room Temperature)
1/2 Cup Raw Natural Cocoa
1/2 Cup Agave Nectar (Coconut Sap or Maple Syrup)

Directions:
Place silicone ice cube tray or chocolate molds in the freezer.
Process each above set of ingredients separately in your food processor until smooth.
Set each aside in separate bowls.
Remove your silicone mold cups from the freezer.
Using a 1/2 Tbsp measure – scoop 1/2 tbsp of chocolate into each silicone chocolate mold and evenly coat the sides and bottom.
Place 1/2 coated molds in your freezer for two minutes.
Remove molds from freezer and fill with chocolate ganache.
Top with remaining chocolate coating.
Place molds or tray on a plate and cover with saran wrap.

3. Chocolate Covered Salted Caramel Cheesecakes

Salted-Caramel-Raw-Vegan-Cheesecakes1

Prep time: 10 Minutes
Yield: Makes 16-20 Mini Cheesecakes
Cheesecake Filling Ingredients:
2 1/2 Cups Raw Soaked Cashews (Soak covered in water for 3-4 hours)
1/4 Cup Coconut Oil (Room Temperature)
1/4 Cup Agave Nectar (Coconut Sap or Maple Syrup)
1 Tsp Vanilla Extract
Juice of 1/2 a Lemon
Chocolate Coating Ingredients:
1 Cup Coconut Oil (Room Temperature)
1/2 Cup Raw Natural Cocoa
1/2 Cup Agave Nectar (Coconut Sap or Maple Syrup)
Raw Salted Caramel Ingredients:
1 Cup Pre-Soaked Dates (Soak covered in water overnight)
3 Tbsp Agave Nectar (Coconut Sap or Maple Syrup)
2 Tbsp Raw Almond Butter
1/2 Tsp Sea Salt
2 Tbsp Coconut Oil (Room Temperature)
1 1/2 Tsp Vanilla Extract
Directions:
Place silicone ice cube tray or chocolate molds in the freezer.
Process each above set of ingredients separately in your food processor until smooth.
Set each aside in separate bowls.
Remove your silicone mold cups from the freezer.
Using a 1/2 Tbsp measure – scoop 1/2 tbsp of chocolate into each silicone chocolate mold and evenly coat the sides and bottom.
Place 1/2 coated molds in your freezer for two minutes.
Remove molds from freezer and fill with cheesecake and top with caramel.
Top with remaining chocolate.
Place molds or tray on a plate and cover with saran wrap.
Place in the freezer for 2-3 hours.
Remove and enjoy.
4. Cookie Dough Filled Chocolate Truffles V/GF

Cookie-Dough-Truffles1

Prep time: 10 Minutes
Yield: Makes 16-20 Truffles
Cookie Dough Ingredients:
3/4 Cup Almond Flour
1/8 Cup Coconut Oil (Room Temperature)
1/8 Cup Agave Nectar (Coconut Sap or Maple Syrup)
3 Tbsp Vegan Mini Chocolate Chips (I used Enjoy Life brand)
Dash Sea Salt
Chocolate Coating Ingredients:
1 Cup Coconut Oil (Room Temperature)
1/2 Cup Raw Natural Cocoa
1/2 Cup Agave Nectar (Coconut Sap or Maple Syrup or honey)
Directions:
Place silicone ice cube tray or chocolate molds in the freezer.
Process each above set of ingredients separately in your food processor (excluding the chocolate chips) until smooth.
Set each aside in separate bowls and fold chocolate chips into cookie dough layer.
Remove your silicone mold cups from the freezer.
Using a 1/2 Tbsp measure – scoop 1/2 tbsp of chocolate into each silicone chocolate mold and evenly coat the sides and bottom.
Place 1/2 coated molds in your freezer for two minutes.
Remove molds from freezer and fill with cookie dough.
Top with remaining chocolate coating.
Place molds or tray on a plate and cover with saran wrap.
Place in the freezer for 2-3 hours.
Remove and enjoy.

5.  Vegan Nutella Chocolate Truffles

Raw-Vegan-Nutella-Chocolate-Truffles-1

Prep time: 10 Minutes
Yield: Makes 16-20 Truffles
Nutella Frosting Ingredients:
1/2 Cup Hazelnut Butter
1/2 Cup Natural Cocoa Powder
1/2 Cup Coconut Oil
1/4 Cup Agave Nectar (or more for more sweetness)
Chocolate Coating Ingredients:
1 Cup Coconut Oil (Room Temperature)
1/2 Cup Raw Natural Cocoa
1/2 Cup Agave Nectar (Coconut Sap or Maple Syrup)
Directions:
Place silicone ice cube tray or chocolate molds in the freezer.
Process each above set of ingredients separately in your food processor until smooth.
Set each aside in separate bowls.
Remove your silicone mold cups from the freezer.
Using a 1/2 Tbsp measure – scoop 1/2 tbsp of chocolate into each silicone chocolate mold and evenly coat the sides and bottom.
Place 1/2 coated molds in your freezer for two minutes.
Remove molds from freezer and fill with nutella frosting.
Top with remaining chocolate coating.
Place molds or tray on a plate and cover with saran wrap.
Place in the freezer for 2-3 hours.
Remove and enjoy.

peanutbutter

As you can see, I get some of my favorite bite-size treat recipes from DamyHealth.com. These recipes are so simple and so yummy!

Have a beautiful chocolate-filled day!!

Eat clean. Laugh a lot. Pray always.

Recipes!!! Gluten free! Vegan! Wholesome!

Heeeeey!

I have to take a moment and say I’m sorry for how terrible I’ve been at keeping you guys updated! “Busy life” is really an overused, lame excuse, but….that’s totally the card I’m throwing on the table right now… don’t judge me.

mystevieous face

hah!

But just to make up for it, I’m posting lots of deliciously healthy recipes for you to try! They’re wholesome and they taste like happiness! AND they are gluten free and/or vegan! Or they can be modified to be that way. 🙂

Recipes:

1. Grilled Chicken and Sauteed Garlic Green Beans and Tomatoes

2. Gluten-free Zucchini Muffins!

3. Mega Energy All Day Awesomeness Drink!

4. Crockpot Clean Stew

5. Vegan Cheezy Rice & Broccoli Casserole

 

 

1. Grilled Chicken and Sauteed Garlic Green Beans and Tomatoes

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This is definitely just something that’s super easy to throw together when you totally failed at preparing your meals lol! Which I tend to fall to way too often.

Ingredients:

– 1-2 chicken breast (buy cage-free, antibiotic-free, hormone-free, etc.)

– 1/4 tsp Basil, Thyme, Lemon Pepper, Sea salt (really whatever you like!)

– 2 large handfuls fresh green beans (yes I’m using that as a measurement!) — (ends trimmed)

– 2 tbsp minced garlic (I used a cheese grater to mince the cloves. So much faster than a knife)

– 2 Roma tomatoes

– 1 tbsp olive oil

Directions:

1. Season your chicken how you like, toss on the grill (I use a George Forman indoor mini grill. Get’s rid of excess fat!)

2. Fill a large pot with 3-4 cups water. Bring to a boil.

3. While you’re waiting for the water to boil, heat a separate pan with the oil in it on medium-high. Once it’s heated, sautee the minced garlic and tomatoes for 5 minutes or until tomatoes are fairly soft.

4. While you’re sauteing the tomatoes and garlic, place trimmed green beans in boiling water for 5 minutes, or until desired tenderness.

5. Pull green beans out of water and put in sauteing pan with tomatoes and garlic. Add sea salt and cook for a couple minutes to combine flavors.

6. Grab chicken and green beans and throw them on a plate with some quinoa or brown rice and enjoy!

2. Gluten-free Zucchini Muffins!

photo 5]

Ingredients:

– 2 cups almond flour (or ground oats)
– 2 teaspoons baking powder
– 1 teaspoon baking soda
– 1-2 teaspoon cinnamon
– Dash of salt
– 1/2 cup apple sauce
– 1/4 cup olive oil (or sub greek yogurt)
– 1/4 cup non-dairy milk (almond, flax, hemp, etc)
– 1 banana, mashed
– 1/4 cup honey
– 1 large grated zucchini  and 1 mediume grated apple.

Directions:

  1. Preheat the oven to 350 degrees.
  2. In a large mixing bowl combine all the dry ingredients.
  3. In a separate medium-sized bowl, whisk together the apple sauce, olive oil, milk, banana, and honey.
  4. Add the wet ingredients to the dry ingredients and stir to combine.
  5. Fold in the zucchini and apple.
  6. Fill lightly greased muffin cups, and  bake for 15-20 minutes, or until the tops have browned. The insides will be exceptionally moist!
  7. Let the muffins cool to firm up, or eat them while they are ultra-tender and warm!

I ate them with some organic sunflower seed butter and a little drizzle of honey! With a side of fruit.

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3. Mega Energy All Day Awesomeness Drink!

photo 3 (5)

Okay so this concoction was absolutely phenomenal! I had so much pure energy, I felt like I could run up a mountain, jump off, and FLY! After trying this, I have it about EVERY DAY! I love it! Plus it is PACKED with other health benefits! The green powder that I use has SO many superfoods in it that purify your blood, detox your body, alkaline your body, regulate your digestion, clear your skin, oxygenate your blood, boost immune system, and so many other things! The amount of health benefits in this drink are just too numerous to mention all of them!

Ingredients:

– 1 bunch of kale and parsely

– 1/2 cucumber

– 6 oz (3/4 c) Green Juice (Naked or Bolthouse Farms brand or whatever but make sure it’s pure and wholesome! READ INGREDIENTS! They like to sneak in carageenen or maltodextrin and such. Sneaky peeps…)

– 2-3 oz water (1/4 c or 1/3 c)

– 1 scoop Super Food, organic, green powder

Directions:

Juice vegetables. Combine with water and Green Juice and powder. Mix WELL and enjoy!

(Sometimes if I don’t feel like hassling with cleaning the juicer and such, I just use the green juice, water, and powder. It works just the same!) Below is the brand of powder that I buy.

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4. Crockpot Clean Stew

photo 1 (5)

Ingredients:

2-3 chicken breasts

½ pound baby carrots

1 cup of each: chopped red pepper, chopped onion, chopped tomatoes

2 cups of each: mushrooms and parsely

2 tablespoons minced garlic

8 oz tomato sauce or wholesome mushroom sauce

3 tablespoons mixed seasoning (basil, thyme, sea salt, pepper, white pepper, etc.)

2-3 tbsp Worstershire sauce

water

Directions:

In a 5-6 quart crock pot, combine veggies and worsershire sauce.

Sprinkle with 2 tablespoons seasoning. Toss veggies to coat.

Lay chicken on top of veggies. Pour water on top. Sprinkle with remaining seasoning.

Cover and cook on low for 8 hours. Salt and pepper to taste.

Remove chicken and shred. Stir back into stew. Or serve chicken whole on top of veggies in a soup bowl.

5. Vegan Cheezy Rice & Broccoli Casserole

 

 

 

 

Broccoli Cheese casserole

 

So…a little background story, my dad used to always make this LEGIT Broccoli Cheese Casserole, I mean, we could eat 3 bowls of that stuff and we’d only stop because we met max capacity in our stomachs! It’d nearly be coming out of our ears!!! But unfortunately, many of the ingredients in that recipe, are not allowed in this challenge! (Like…that terribly delicious, naughty, not-cheese, Velveeta stuff) So I’ve modified some things in order to justify still being able to eat this awesomeness!

Ingredients

1 cup uncooked brown rice

2 cups unsweetened non-dairy milk

1/2 cup nutritional yeast flakes

2 tbsp umeboshi vinegar (or any vinegar or salt will do!)

1 tbsp olive oil

1 tsp garlic, minced

1/4 tsp turmeric

1-1/2 to 2 cups fresh or frozen broccoli florets

 

Instructions

Preheat oven to 375 degrees.

Place all ingredients in a 4 quart casserole dish and mix until well combined.

Cover and bake 50-60 minutes or until rice is done.

The recipe above is for the rice preparation. If making with cauliflower rice then just decrease the milk to 1 cup and increase the riced cauliflower to 2 cups.

I hope you enjoy these! Do any of these look good to you? Do you have any suggestions to add?

God bless! Eat Clean. Laugh a lot. Pray always.