Adventures of the Athletic Raw Cavewoman

I Can't Wait....Need Wheatgrass

2011-08-13T21:21:00.000-06:00

I don't know what it is about wheat grass...but after trying it out a couple times, I've had an insatiable craving. It can't be because of the taste or smell, because I still have not acquired the taste of it. It tastes just like it sounds... like grass.

I have waiting impatiently enough. After six days of growing I must have it! I sacrificed one pot to half an ounce of the liquid green. Can't wait to start my day tomorrow with another shot.

Six day old wheat grass

The first batch of home grown wheat grass

Meal: Lettuce Wraps

2011-08-12T15:56:00.000-06:00

Lettuce Wraps

Avocado

-Mushrooms

-Home grown spouts

-onions

-tomatoes

- raw "potato salad" (jicama)

Raw Meal: Tomato Mushroom Pasta with Zucchini Noodles

2011-08-12T15:51:00.000-06:00

Tomato Pasta with Zucchini Noodles

This is my second attempt at a raw pasta dish.

I used a handheld grater to make the zucchini into noodles, and soaked the dried mushrooms and zucchini in warm water and some lemon juice. After 30 minutes the zucchini noodles soften so they are more palatable.

I then dried the noodles and mushrooms in a colander and paper towels to take as much moisture out of them as possible.

The sauce is an organic mix of tomatoes, herbs to taste and to make it a bit cheesy I added some nutritional yeast.

Finished meal! Hearty and Tasty!

Raw Recipe: Veggie Chips with a Unami Dip

2011-08-11T08:24:00.000-06:00

I dehydrated parsnips, eggplant, zuchinni, and carrots with herbs.

The dip is real basic:

Unami Dip

(Warning: incredibly thick, imense flavor! - you only need a little on each chip)

1tbsp of Red Miso

2tbsps Tamari

1tsp lemon juice

Mix together well

The dip is my own variation off of the goneraw website

Breakfast in the Raw: Chia Pudding Recipe

2011-08-11T06:54:00.000-06:00

This recipe is from the book Living Raw Food by S. Melngailis

I modified this recipe by halving it as I had no idea what to expect:

Chia Pudding
1C Chia Seeds
3C nut milk or hemp milk or coconut milk
3-5tbsp of agave nectar
1 tsp vanilla extract
pinch of salt

combine all ingredients leave for 20-30 minutes. Pudding keeps for days in refrigerator.

REVIEW: Very plain and jelly like. I could not bring myself to using that make agave, as its expensive and I do a lot of cooking with it. I used some liquid stevia extract. I could not palate the plain taste (much like cream of wheat) So I added a ton of blueberries! Now it tastes good :)

Plain tasting ( I added vanilla bean )

Much better! Berry overload!

3 Day Old Wheatgrass Sprouting

2011-08-10T20:59:00.000-06:00

My wheatgrass sprouts 3 days old! I cannot wait! Hurry up and grow!

Raw Meal: Lettuce Wraps with Raw version of Potato Salad

2011-08-10T16:51:00.000-06:00

My meal today: Lettuce Wraps with avocado, tomato, onions and a " Raw Potato Salad". I will post the recipe shortly for the raw potato salad.

Raw Chocolate Truffle Recipe

2011-08-10T16:47:00.000-06:00

This is not my recipe. I got it from Living Raw Food by S. Melngailis.

Raw Chocolate Truffles:

1/2C coconut oil warmed to soften

3/4C agave nectar

2tsp of vanilla extract (I used a pod)

1/4tsp sea salt

1C of shredded coconut

2 1/4C of cocoa powder. I used dark high fat

Blend all ingredients in a blender except the shredded coconut, and cocoa powder. Add coconut 1/2 cup at a time.

Transfer to a bowl and stir in 2 cups of cocoa powder. Mix thoroughly. Roll in powder store in refrigerator. Makes approx 40

MY REVIEW : My blender did not mix the coconut well and so mine turned out

a bit grainy. I will use these as a source of fuel for my workouts, and a quick pick me up.

Mine are made a tad too big

My Wheatgrass Sprouts Went Mouldy

2011-08-09T11:16:00.000-06:00

My wheatgrass sprouts went mouldy!! Ohhh nooo! I have been at work for two days, so I could not keep a close eye on their care.

I believe I over watered them, and kept them too warm and humid. Just a recipe for disaster! They had green, blue, and white mould all over at the bases, and an awful smell. I threw them out right way.

So two days ago I soaked them for 12 hours, then sprouted them until they produced little tails. I three types of trays, on is a water assist, the other are window sill planters, and the planter that they came in originally. I bought hard red wheat from the local heath food store.

I am yet to spread out the seeds evenly in the picture!

Raw Recipe: Sushi Attempt #2

2011-08-08T07:31:00.000-06:00

I wanted to have more "sticky rice" tasting innards this time, so I found a recipe that included cashews, agave, and cauliflower, all row, processed. The result was a crunchy, very plain tasting paste. It was quite dull.... back to the drawing board.

Raw Recipe: Sushi Attempt #1

2011-08-08T07:11:00.001-06:00

The Nori sheet has hummus, avocado, sprouts, and the "mock meatballs".

I have come to the conclusion I do not like sprouts in my sushi, I need to find a better, drier raw alternative for rice.

Before the roll

Finished Raw Sushi Rolls

Pre-workout Drink Recipe for the Raw Athlete!

2011-08-07T13:41:00.000-06:00

Beet, Apple and Carrot Pre-Workout Drink
2 Small Beets
1 Carrot
2 Apples ( I like it tart so I used granny smith)
300ml water

2 servings, or one large drink

My review, pre-workout: The beets come out strong tasting but sweet, I don't mind it. Its a little pulpy, but I have a cheap juicer. The deep red color is amazing!

Nutrition: 1.5mg Iron, potassium, phosphorus, vitamin A,C,B1,B6,folic acid,

Todays Pre-work Out Raw Vegan Meal: Mock Meatballs

2011-08-07T12:51:00.000-06:00

The meatballs are ground flax seed,walnuts, and a portobello mushroom with spices and some oats to thicken it up. I would definitely try them again - then dehydrated. They get my approval!

Raw hummus, veggies, fruit and mock meatballs!

Raw Recipe: Flax Crackers

2011-08-07T09:02:00.000-06:00

My first go at raw crackers, I used a simple recipe of tamari, flax seed, and water soaked and dehydrated.
They turned out too sweet and bitter for my liking... My quest for a good tasting raw cracker recipe continues!

I could not wait as you can see by the bitemark in the corner!

First Homemade Vegan Raw Meal

2011-08-07T08:50:00.000-06:00

This is my first homemade raw vegan dinner. It is dehydrated plantains, apples, and a veggie wrap. The wraps shell is dehydrated bell peppers, and its innards are spouts and veggies. The raw bell pepper wrap was too "bell peppery" strong for my liking. Beautiful colors though.... back to the drawing board for wrap.

My Garden

2011-08-03T15:27:00.000-06:00

My tomatoes plants are taking over my garden!! I’m 5’8 and they are taller than me!

Fresh mint and fresh dill ready to dehydrate for future cooking!

Before

After

Home grown mint and dill

Fruit Roll-ups and Sprouts!

2011-08-03T08:20:00.001-06:00

Raw Style “Fruit Roll-ups” Recipe
For a very basic homemade healthy fruit roll up recipe, I simply took the pulp leftover from juicing and spread it over a non-stick dehydrating tray and dehydrated the purée at 116f for 8 hours. Very delicious, slightly crispy and chocked full of nutrition.

The pulp for the fruit roll

Finished product! Raw dehydrated fruit roll up!

Detox Sprouts mix, ready to eat!

Juicing Citrus with Less Dishes

2011-08-02T13:12:00.000-06:00

My husband complains how much dishes and gadgets I have in the kitchen. Here is a simple quick way to get fresh citrus juice and it creates pulp for dehydrated homemade fruit rollups! A compliment to Raw and Clean diets!

Raw Recipe: Chocolate Brownie

2011-08-01T08:18:00.000-06:00

Raw Recipe: Chocolate Brownie –Taken from J. Wignail, my own interpretation

Raw Chocolate Brownie

2 cups of Walnuts soaked in water for 6 hours

1/3 cup of raisins

1/3 cup of dates

1/3 cup of cocao powder

1 tsp vanilla extract ( I also used half of a vanilla bean )

Pinch of salt

1 tablespoon of water

Instructions

1) Place the walnuts in a food processor and slightly process. Do not over process or results will be oily. Then Add the raisins and dates and process until mixed and combined

2) Add cocao powder, vanilla, salt and process again until sticky and crumbly. Transfer to a bowl

3) Add the water and mix using hands, the result will be a sticky brown dough

4) Spread the dough on a 4x4 pan lined with parchment paper and slice into sections
Stores in the fridge for up to one week, and 1 month in freezer. In mine it lasted two days! Nom nom!

This recipe is from the Going Raw book by Judita Wignail. I divided it in half, I also omitted some of the spicy herbs. I omitted the chocolate topping as well to keep the calories down a bit because I know that I would be eating the whole tray! My husband does not want to try raw with me, even though he snuck a piece of brownie! He said it was good!
I hate dates, and I hate raisins, so I did not know what to expect with this recipe. I was pleasantly surprised as I could not taste the dates or raisins. It just makes for a moist chocolaty raw brownie! I highly recommend making them if you’re looking for a tasty raw treat.

Can you Eat Meat and Still Follow a Raw Diet?

2011-07-31T20:01:00.001-06:00

I love visiting other websites and blogs for ideas on food and meal pictures. But today I am truly disappointed in the members of GoneRaw.com. I eat meat. I like raw food recipes…. But that’s a sin according to the goneraw.com. I read a post entitled: “meat” as I have similar interested in combining the two lifestyles, I wanted a take on how others do it. Instead I read a barrage of negative hate filled replies to a legit question by a raw/meat eater. The community forum stated that they are a VEGAN website… NO MEAT EATING COMMENTS ALOWED! Well…. Sorry goneraw but you don’t need to be so close minded….

What is eating raw? Is it vegan? Is meat allowed? Do you need to be a power vegan with 100% no slips in your diet?

I was a vegan/vegetarian when I was younger. I was for 8 years. It was a very unhealthy time in my life. Nobody is perfect… dieting and weight management is hard. I would like to take this time to announce my blog is 100% everyone friendly. Vegans, meat-eaters, vegetarians, everyone !

Tonight I ate a Raw salad with BBq’d Beef kabobs. I wish it was wild game, but health regulations in Canada limit the selling of game 

Day 3 - Blog daily challenge

2011-07-30T14:51:00.000-06:00

I am interested in a combination of Raw-Paleo style way of eating. I love the nutrients and color in the raw diet, and at the same time, I feel meat is important for human health.

I had another ounce of Wheatgrass today. I do not think I have enough grass left over for tomorrow.

Hand pressed 100% pineapple juice

Dehydrated beef with seasoning. Raw Guacamole with garden grown tomatoes and red onions.

Day 2 of three week blog challenge

2011-07-29T19:24:00.000-06:00

Today is a rest day for me as I have been hitting the gym quite hard and my body is telling me it needs a day to recover. I pressed a pineapple with my juice press. It tasted wonderful compared to the wheat grass. I worry I will not have enough grass left for another shot tomorrow, but we will have to see how fast it grows tonight. I may have to get another tray of grass, or not drink it as often.

Tomorrow’s weather calls for sun! I will hit the gym early and then sun tan the day away!!! Get some Vitamin D!!

My favorite snack! tomatoes and pickles and steamed soyabeans!

Day 1 of My Three Week Blog Challenge!

2011-07-28T09:32:00.005-06:00

My goals of the three week blog challenge include:

Goal 1: Loose 8lbs - Currently 147.8lbs

Goal 2: Feel better, with increased energy and keep my diet 85-95% healthy

Goal 3: Clearer skin

Goal 4: Not to lose any strength. In fact gain strength and cardiovascular health

Goal 5: Resting heart rate under 70. Right now it’s 72bpm

My Wheatgrass shot in the morning.... ok, I still plugged my nose and needed a chaser of orange juice. WOW did it smell like grass.... wayyyyyy tooooo strooongggg :( yuk

9:50AM - Getting ready to go to the gym. Having a pre-workout tea??? My usual supplements include straight caffeine pills 200mg, a coffee filled with fake sweetener and flavored creamer and 16-24mg of ephedrine, but I want to get off that crap. My pre-workout supps today include almost a full ounce of freshly pressed wheatgrass juice, and a tea. The tea is celestial seasoning black tea called morning thunder. The tea has yerba mate in it. I hope this alternative works. I know its not going to feel the same as the EC stack, but we will see how it goes!

My First Experience with Wheatgrass

2011-07-28T09:03:00.000-06:00

My First Experience with Wheatgrass

I bought my wheatgrass tray and wheatgrass press from a Booster Juice store. The tray of grass cost $25.00 and the press cost $200.00

The press was easy to assemble, and since the grass was already to be harvested, I decided to take my experiment for a test run!

My first thought was how the grass had such a strong sweet aroma, like sweet grass, as I cut the clippings for the mill, the smell got even stronger. Yikes!! I’m so nervous It is going to taste very bad!

I milled the grass and extruded the solid waste. A very deep green fluid dripped into the bowl underneath the press.

After getting about an ounce, I put the wheatgrass juice into a shot glass. As recommended I plugged my nose and took back the shot of juice! Immediately I had a chaser of orange juice on standby and guzzled that back. I am surprised by the strong grassy odor from the drink, but I admit I cannot review much about its taste as I dulled it with the nose holding/chaser tactic. Maybe next time I will try it by itself.

My Three Week Blog Challenge!

2011-07-28T08:45:00.000-06:00

Urg.. something is wrong. I have a blog on eating for performance and a better sense of well-being, but right now I don’t feel good. I feel sluggish, and tired and feel like it’s something in my diet that is just not right. I am being held back from my choices of nutrition.

I eat healthy and clean 60-70% of the time. I want to be 85-96% on track.

Yesterday at work something donned on me. I just don’t feel good. I am 10lbs overweight, I lack energy and quality sleep. I work shiftwork so that decreases my feeling of wellbeing as it is tough to stay on track when you work 48 hours in a row!! SOMETHING NEEDS TO CHANGE! Starting today I am committing myself to blogging everything health and fitness related in my life for three weeks – EVERY DAY! -

Challenges I anticipate:

-Forgetting to blog
- falling off the wagon
-Using work as an excuse
-Getting bored
-Blogging daily and staying on track but not meeting my expectations, and eventually quit before the three weeks is up

Wheatgrass; for energy, fitness .... and an escape from ephedrine and caffeine!

2011-07-28T08:26:00.002-06:00

I have been doing research on natural gaining energy for working out.

To get the most out of a good session in the gym, my usual go-to supplements include ephedrine… and caffeine. I take 200mg of caffeine and 16-24mg of ephedrine. I find working out with this combination is tough on my system; I don’t like having the added stress on my heart with the CE stack. So I am in search of a new natural supplement….. and I stumbled across “wheatgrass”

What appeals to me about wheatgrass is the “ability to increase red blood cells”. Well … so says the internet at least! What I’ve gathered from researching is that the Chlorophyll in wheatgrass is key to stimulating the production of red blood cells in the human body. Increased red blood cells and hemoglobin means increase in oxygen carrying abilities blood. More oxygen delivered to the muscles and cells = better athletic performance.

Sounds good to me.

More benefits of wheatgrass from another internet site :

Wheatgrass is also known to help minimize fatigue, improve sleep, increase strength, naturally regulate blood pressure and blood sugar, support weight loss, improve digestion and elimination, support healthy skin, teeth, eyes, muscles and joints, improves function of your heart-lungs and reproductive organs, helps heal ulcers and skin sores, slows cellular aging, improves mental function, helps arthritis and muscle cramping, and contains anti-cancer constituents. - http://www.greenmuze.com/blogs/natural-notes/2641-the-wonders-of-wheatgrass-.html

So I am sold! Stay tuned to my experience with wheatgrass!

Lobster with Salad and Nuts

2010-12-15T10:08:00.001-06:00

Warning: old way of eating below....

eating clean blog

Lobster with Salad and Nuts.

Beef Stew with Quinoa and Vegetables

2010-12-09T09:20:00.000-06:00

Beef Stew with Quinoa and Vegetables

Mushrooms, corn, quinoa, peppers, eggplant, zucchini, curry powder, coconut concentrate, spices

Pecan encrusted baked chicken with fire grilled vegetables

2010-11-19T21:27:00.001-06:00

Paleo Meal

Pecan encrusted baked chicken with fire grilled vegetables

Dessert: Dried Fruit - Mixed

Herbs used: Crushed chilis, garlic and pepper for the vegetables. Pepper, crushed pecans, garlic for the chicken

Avocado Spring Salad with Soya Energy Blend & Hemp Dressing

2010-07-22T14:07:00.001-06:00

Avocado Spring Salad with Soya Energy Blend

Ingredients

Dressing: Hemp seed oil

Salad:

Spring Salad Mix

Soya Energy Blend (bought at Costco) soya nuts, pumpkin seeds, dried cranberries, and almonds

Avocado

Tomatoes

Shredded Bacon

Sliced Mushrooms

Quick and Easy Stir Chicken Stir Fry

2010-07-19T13:47:00.001-06:00

Cook Rice ( Brown or try Quinoa)

Steam Veggies ( premixed and packaged from store)

Cook Chicken on BBQ

Spice and flavor - your preference

Beer Bread Recipe

2010-07-11T19:50:00.001-06:00

Beer Bread Recipe

The best part about cooking beer bread (next to the delicious aroma that will fill your kitchen) is picking your beer. I have tried all kinds from a heavy Guinness to a Coors light, each bottle producing a succulent savoury bread with unique characteristics.

I present to you a simple, entertaining recipe: BEER BREAD!

So simple, so delicious. You can experiment with different herbs and spices, and even add in cheese. Below is my basic beer bread recipe.

Ingredients :

1 bottle of beer of choice.

3 cups of flour

½ cup sucanat (or sugar, or sweetener replacement of choice)

3 ½ tsp baking powder (fresh)

Pinch of salt

1/3 cup of molasses

Instructions: Preheat oven to 350. Grease loaf with butter. Combine dry ingredients thoroughly. Add molasses. Pour beer in slowly , while mixing by hand. Mix thoroughly, but do not over mix. Bake for 40-50 minutes. Cool and remove from pan.

Eat bread with a serving of butter = YUM!

2010 Femsport Stongman Fitness Challenge for Women!

2010-07-11T15:26:00.002-06:00

Video of 260lb tire flip x5

Heavy lifting/ fitness events for women!

kettlebell lifts

tire flips

bicepts curls

tire drag

box jumps .. and more!

http://www.femsport.tv/

Chicken Breast with Cottage Cheese and a Spring Salad

2010-04-08T11:52:00.000-06:00

Chicken Breast with Cottage Cheese and a Spring Salad

BBQ’ed Chicken Breast. Cottage cheese.

Spring salad; spring salad mix, red peppers, red onions, celery.

Clean Oven Roasted Brussels Sprouts

2009-12-28T18:06:00.000-06:00

Too many simple carbs in your diet? Love crispy fries? Well then you will love roasted brussels sprouts.They are easy to cook, and took me five minutes of preparation time, and 30 minutes baking in the oven.

Clean Oven Roasted Brussels Sprouts

Ingredients

Desired amount of brussels sprouts

3 T olive oil

3/4 tsp salt ( I chose course sea salt)

1/2 tsp of black pepper

Directions

Preheat oven to 400 degrees. Wash sprouts and cut off the hard ends, and remove any loose or yellow/unappealing outer leaves. I added all the ingredients to a large ziplock bag, and shook until combined. Place the mix on a sheet pan and roast for 30 minutes,. Rotate the sprouts to brown evenly. Serve and enjoy!

Featured in the picture: My dinner; Chicken stewed with cheese and sundried tomatoes, sliced fresh tomatoes, and oven roasted Brussels sprouts

Prosciutto Wrapped Scallops

2009-12-18T14:51:00.000-06:00

Prosciutto Wrapped Scallops - a clean, low carb appetizer

Cappola Prosciutto is the brand I chose because it is naturally cured with no preservatives, and nitrate free.

I started with frozen scallops, and thawed them. I rinsed, and drained them. I wrapped each scallop with a strip of prosciutto and baked in the oven at 350 for 20 minutes.

This is a great meal idea for appetizers. Its suits a clean diet, as well as a low carb diet. High in protein.

Chicken Wrapped Baked Endives

2009-12-16T18:40:00.003-06:00

Chicken Wrapped Baked Endives

How to cook endives: I cut the endives in half and placed them in a pan. I added ¼ cup of water, and covered. I let steam for approximately five minutes. I then wrapped in sliced chicken, added a bit of olive oil to the top of them, and baked for 20 minutes. I made sure I bought no-nitrate meat.

Endives are slightly bitter. Some people add lemon juice to the water to reduce the bitterness

Devilled Eggs Clean Eating Style

2009-12-11T16:47:00.000-06:00

I am not much of an egg eater. I like my egg yolks, hollandaise sauce, and that is pretty much it. After this recipe, I may change my mind and add devilled eggs to my small list. This recipe is inspired by my constant search to increase the protein in my diet.

Devilled Eggs Clean Eating Style

Ingredients :

3 eggs hardboiled style
2 Tsp of dried chives
A dash of salt and pepper
2T any clean mayonnaise
Pinch of paprika
1Tsp any clean mustard

Cook the eggs hard-boil style. I place mine on the stove covered, brought to a boil, then turned to simmer. 12 minutes later I take the eggs off the stove and immerse immediately in cook water with ice cubes. Then peel eggs and slice in half. Pop out yolks into a dish add chives, S&P, mayonnaise, mustard, and mix together. Place yolk mixture back into egg whites and top with a pinch of paprika.

Note: sorry for the poor picture quality. Eggs do not photograph well!

Clean Recipe: Banana Flaxseed bread with Chocolate Chips

2009-12-10T17:08:00.000-06:00

Looking for a clean banana bread recipe? well look no further! I created a masterpiece with this one! Perfect amount of sweetness, great banana flavour! Healthy ingredients, fruit, and a bit of chocolate. You cant go wrong with this one. – note: yes I did cook it for 55 min – it came out perfect.

Clean Recipe: Banana Flaxseed bread with Chocolate Chips

Ingredients

1 cup oats

1/2 cup whole flaxseed

1/2 cup sucanat
1 tsp baking powder

1/4 cup skim milk

1/2 cup applesauce

2/3 cup banana

1/4 cup Chocolate chips

2 eggs
1/2 tsp salt
2 Tbsp olive oil

Directions

Mix all dry ingredients in a blender until oats and flax seed are ground. Place dry ingredients in bowl and add wet ingredients. Combine and mix until moist. Pour in bread pan –greased with butter, and bake at 350 for 55 minutes

Nutrition Facts

Serving Size 59 g
Amount Per Serving

Calories
156
Total Fat
7.2g
Saturated Fat
1.6g
Sodium
115mg
Total Carbohydrates
20.5g
Dietary Fibre
2.9g
Protein
3.5g
Vitamin A 1% • Vitamin C 1%

Calcium 6% • Iron 5

Eating Clean Zucchini Apple Muffins, Two Recpies to try!

2009-12-09T15:11:00.000-06:00

Eating Clean Zucchini Muffins, Two Recpies to try!

To make cooking these muffins easier I modified the original recipe that I found on the Eating Clean message board.

My Modified Eating Clean Zucchini Muffins Recipe

1/2 cup oats

1 scoop Vanilla protein powder

2 tsp baking powder

1 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp ginger

2 dashes of sea salt

2T flaxseed

1 egg white

(I removed the vanilla because I didn’t have a clean vanilla on hand)

1 cup of premade clean apple sauce

1 cup shredded zucchini (squeeze out excess water)

Instructions revised:

Put all dry ingredients in blender. Grind until all dry ingredients are mixed together.

Put in bowl and add all wet, and combine. I used a small muffin tin, lightly buttered. I avoid Pam due to the ingredients in it, like butane, ect…

Bake at 350 for 20 - 25 minutes. Makes 12 mini muffins

Results: They came out light, but definately lacking in sweetness. Next time I will add sucanat or honey~~

Original Recipe – Care of the Eating Clean Message Boards http://toscareno.proboards.com/index.cgi?board=food&action=display&thread=9720

Clean Eating Cooler 1 Zucchini Muffins (From the Eating Clean Diet and Cookbooks by Tosca Reno)

1/2 cup oats
1 scoop Vanilla protein powder
2 tsp baking powder

1 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp ginger

2 dashes of sea salt

2T flaxseed

1 egg white
2 tsp vanilla

1 medium apple
1 cup shredded zucchini (squeeze out excess water)

Grind oats. Mix in other dry ingredients. Core apple and cook 5 of the 8 pieces in microwaveable with 1/4 cup water and then puree in blender (should = 1/2 cup sauce) Add egg white and vanilla. Mix wet and dry ingredients. Stir in shredded zucchini. Pam 6 muffin tins and pour batter in. Shred remaining 3 apple pieces over muffin. Bake at 350 for 20 - 25 minutes.

Easy Clean Turkey Chilli Recipe (slow cooked)

2009-12-08T17:28:00.001-06:00

Easy Clean Turkey Chilli Recipe (slow cooked)

Ingredients:

1 Pack of Lean turkey ground
1 Can of Cooked Beans – I chose assorted 3 bean mix
1 medium red onion
1 T chilli peppers (or more depending on desire of heat
¾ Jar Simply Natural Red Wine Marinara Sauce
1 tsp Italian spice mix

Spice level – medium heat

Directions:
Ground turkey on stovetop. Chop onion to desired coarseness. Add all ingredients to Crockpot. Cook on low for 9hours.

You can find clean pre-cooked beans, and Simply Natural Red Wine Marinara sauce in the organic/health food section of a grocery store.

This meal is a very delicious hearty lean chilli. Perfect amount of spice in a thick sauce. Great for a clean eating diet. Great source of protein.

Aromatic Provençal Herbed Pork Roast - Clean Recipe

2009-12-07T17:14:00.000-06:00

I think protein has been lacking in my diet lately. Today’s dinner focuses on a nice solid piece of protein. It’s a pork loin boneless roast with a salt/herb rub.

Aromatic Provençal Herbed Pork Roast - Clean Recipe

Small Pork Roast – boneless loin cut

½ T Olive Oil

1T Herbes de Provence Spices

1Tsp coarse sea salt

Mix spice, salt, and olive oil together and rub on top of pork roast. Cook in oven 355 for 1h (depending on oven) Makes 3 servings

The rice is cooked in a rice cooker with pan droppings from the roast. The rice is then topped with seaweed. Lightly steamed spinach leaves as the vegetable.

Featured Herb Flavouring

I found Herbes de Provence at Costco. What I like about this spice mix is its ingredients. It has no additives and preservatives and goes well with a clean eating diet. Many spice combinations have added preservatives, fillers, and chemicals. Ingredients in Herbes de Provence spice( Provençal herbs): thyme, fennel, basil, savoury, and lavender. It’s a very aromatic mix, and the lavender and basil stands out.

Provençal is a mix of herbs invented in the 1970’s. It is suggested to be used in stews, fish, and meats. It is used during the cooking process, not added after the cooking is done.

Peas, Carrots, and a Veggie Patty

2009-12-06T20:43:00.000-06:00

Peas, Carrots, and a Veggie Patty

I was a vegetarian for a good part of my life – 8 years. Every once in a while, I crave vegetarian meals, tofu, tofu hotdogs, tofu “meats” etcetera. Today for supper I was craving veggies, and lots of them! The veggie burger in the meal is a moneys mushroom veggie burger. Unfortunately the veggie burger by moneys is not considered a clean food.

Peas in olive oil with chilli peppers

Boiled carrots with a drizzle of maple syrup

Moneys mushroom veggie burger

Clean Chocolate Applesauce Protein Brownies

2009-12-06T15:02:00.006-06:00

Today I am in a baking mood. It’s so hard to find clean protein bars. This recipe is a good mix of brownie/protein bar.

Clean Chocolate Applesauce Protein Brownies

Ingredients:

2 ½ Scoops of chocolate protein powder
3/4 cup oats (you can use oat flour, or put oats in a blender)
3 T sucanat
3 tbsp cocoa powder (unsweetened) ( I used dark cocoa power)
a dash salt
2 egg whites
3/4 cup applesauce (unsweetened)
2 T Peanut butter (or 3T, and omit almond butter)
1T Almond Butter
2 tbsp. water
1 T Dark Chocolate chips (watch the ingredients on packaged chocolate to make sure its clean)

Preparation:
Mix the dry ingredients together and then the wet. Pour into a greased 8x8 pan.
Bake at 350 degrees 20 min ( or longer depending on oven) Cook until tooth pick comes out clean. 9 Servings

Results: I was pleasantly surprised how well these turned out. They came out of the glass cookware clean – with very minimal sticking to the pan. The taste was very chocolaty. The texture is thick and soft

Nutrition Facts
Serving Size 55 g

Amount Per Serving

Calories
127

Total Fat
4.2g

Sodium
92mg

Total Carbohydrates
14.9g

Dietary Fiber
1.8g

Protein
8.4g

Vitamin A 0% • Vitamin C 0%
Calcium 1% • Iron 4%

Nutrition Grade B
* Based on a 2000 calorie diet

Steal Cut Oats in the Slow Cooker

2009-12-06T09:22:00.003-06:00

Steal Cut Oats in the Slow Cooker
I followed the same recipe for the stove top cooking method that is on the side of the oats tin, but instead of a stove top I placed the oats and water in a slow cooker. I used fresh blackberries, and added cinnamon and ginger for flavour. I topped the mix with a tablespoon of maple syrup. I turned the machine on low at 10:30pm. It was perfectly cooked at 8:00am.

Modifications: Next time making oats this way, I will stir the toppings in and mix it all together. I had to add extra maple syrup to the finishing product to add more flavour.

Not bad for my first attempt!

Makes 5-6 servings

Steal Cut Oats Slowcooked with Blackberries

Hearty Beef Slow Cooker Stew

2009-12-04T17:11:00.003-06:00

It’s a cold -14 degrees Celsius today. I had to unpack my slow cooker for a warm comfort meal.
I am moving to small town Alberta Canada at the end of this month. I will be living in a cabin for the winter, so stay tuned for unique meal ideas to come!

Hearty Beef Slow Cooker Stew

A super simple clean version of beef stew

Ingredients:
Throw the following into a crock pot
Lean Beef
Cube of bullion (I used beef flavour)
Half a red onion
Cup of water
Two carrots –chopped
6 mini new potatoes, cut in half
3 bay leaves
A pinch of dried chillies ( for a hint of heat)
A pinch of dried garlic flakes

Put all ingredients in crock pot, and turn on HI. I started on high at 9am and it was ready by 430pm – perfectly cooked vegetables, and perfectly flavoured broth. Cooks two servings.

Gluten-free Pasta with Turkey in a Red Wine Sauce

2009-12-02T18:07:00.005-06:00

Gluten-free Pasta with Turkey in a Red Wine Sauce

Recipe
1 serving Gluten free pasta
Two handfuls of Fresh spinach leaves
1 cup Ground lean turkey
½ cup Spaghetti sauce – (featured is Simply Natural Organic Red Wine Marinara Sauce)
(Meal for one)

Instructions: Ground the turkey, when cooked – add spinach to pan, and cover. Let steam cook the spinach for 4 minutes. Cook pasta. Top with sauce. Ensemble and serve hot!

Simply Natural Organic Red Wine Marinara Sauce – This sauce has quite the wine taste. It is definitely light, and could use thickening if used as a spaghetti sauce.

All ingredients are preservative free, wheat/gluten free, and are made with natural ingredients.

Italian Beef Spinach Salad

2009-12-02T13:29:00.002-06:00

Italian Beef Spinach Salad

Salad ingredients:

Spinach leaves
Beef strips
Sprouted mix (spicy!)
Red onion
Tomatoes Italian spices
Flax seed oil and balsamic vinegar
Goat cheese

A hearty post workout salad

Mini Pizza Pesto Italian - Eating Clean

2009-12-01T18:01:00.004-06:00

Eating Clean Mini Pizza Pesto Italian

Ingredients/ Recipe

3 small tomatoes
Italian herbs
2 Strips of Beef –precooked for convenience(leftovers)
Crumbles of goat cheese
2tsp Pesto sauce
1tbps chopped red onion
1tbsp chopped spinach
1 Ezekiel English muffin

Instructions: Prepare ingredients. Slice tomatoes, beef onion, and spinach into chunks/strips. Spread a thin layer of pesto sauce on each muffin. Layer ingredients and top with a sprinkling of Italian herbs and goat cheese. Place tin foil on a pan, place each muffin on the tinfoil. Broil for 5 min, or until cheese is golden and bubbling.

The ingredients I used contain no unnatural/chemical additives or preservatives.

Easy Clean Sheppard’s Pie with Turkey

2009-11-29T16:37:00.004-06:00

Easy Clean Sheppard’s Pie with Turkey

Recipe
2 packs of instant mashed potatoes (featured Natural Mash instant Potatoes) –cooked and prepared with water
1 pack of lean ground turkey meat
Broth that is clean ½ cup
2 cups Veggies – your choice ( I used frozen vegetables)

Cook up mashed potatoes, or use from leftovers. Fry ground beef in sauce pan, add broth and veggies.
Place layer of veggies/turkey in pan, top with mashed potatoes, cook at 350 15-20 min depending on oven. You can also broil the last 5-10 minutes to brown. Serve and enjoy!

Results: A creamy dish, that is flavourful 10/10 Makes two dishes worth! Large recipe pictured above!

Even the Dog is Eating Clean

2009-11-29T16:29:00.003-06:00

Even the Dog is Eating Clean

Well, she has been eating clean for a while, much longer than me! She is very picky, and I used to have to make her meals every day as she would not eat dog food. I tried all kinds of food, and she didn’t like any. I was fed up being her personal chief. On recommendation from the vet, they instructed me to try Medi-cal Preventive. They gave me a couple free samples. I was highly sceptical... I put a couple pebbles in her bowl. And I cannot believe it, she tried it, and liked it. I rushed out to buy a bag, and that was over a year ago. She has been eating it ever since. Medi-Cal boasts on its packaging that it is naturally preserved. She is a very healthy dog, with a shiny coat and lots of energy at a whopping 4.5lbs. Eating clean is working for her!

Eating Clean TV Dinner Style and Clean instant Mashed Potatoes!

2009-11-29T15:58:00.005-06:00

Eating Clean TV Dinner Style

Mashed Potatoes with a sliver of butter
Grilled steak sprinkled with Tamari
Tomatoes with goat cheese and red onions, a dash of flax seed oil for dressing

Way better than frozen dinners. Hearty, and no preservatives, or added chemicals.

Mash potatoes that are Clean!

The product is called Natural Mash (yet again I found it at Costco)
Ingredients: Russet potatoes, butter and salt. And they are tasty! One small package cooks up a large pot of mashed potatoes. All you need to add is water. They have a great taste, no preservatives added!

Download Workout Template - Free

2009-11-28T22:13:00.004-06:00

Download Workout Template - Free !

Here is my workout template I created. Click the links to download and customize to your workouts! Format is in microsoft word, just download, edit, and print!

Copy and paste link into browser window :

http://docs.google.com/Doc?docid=0AfwD8hHFTLxWZGhtaHpzbjZfMmhnaHo3a2R2&hl=en

http://docs.google.com/Doc?docid=0AfwD8hHFTLxWZGhtaHpzbjZfMGczcnhqZmht&hl=en

Sample legs workout template, Sample arms workout template

Eating Clean Basics

2009-11-28T21:56:00.001-06:00

Eating clean to me is:
- No preservatives or unnatural additives
- No processed foods. No flour, no processed sugar
- Lots of veggies, fruits, natural sweeteners, meats, organic, spouts, home grown herbs, gardening for the kitchen table, cold pressed oils.

What is eating clean to you?

Open Breakfast Sandwich “Eggs Benedict” Style

2009-11-28T09:33:00.003-06:00

Open Breakfast Sandwich “Eggs Benedict” Style

Recipe
1 Ezekiel English Muffin
2 Eggs
Left over chicken
1 Small tomato
Goat Cheese
Olive oil for pan and salt and pepper

Instructions: place olive oil in pan, place chicken and eggs and cover. Slice tomatoes. Place muffin in toaster. After toasting, spread layer of goat cheese on each muffin. When eggs done to desired liking, assemble on plate and enjoy~

I enjoyed this breakfast prior to a workout.

Spinach Strawberry Poppyseed Salad

2009-11-27T12:53:00.003-06:00

Spinach Strawberry Poppyseed Salad

These tasty salads ingredients seem to complement each other naturally.

Spinach leaves
Strawberries
Goat cheese
Flaxseed oil and balsamic vinegar mixed together
Poppy seeds to garnish

Broccoli Pesto Pasta with Chicken

2009-11-26T13:17:00.004-06:00

Broccoli Pesto Pasta with Chicken

Pasta used: spiral rice pasta, gluten free
Sauce/toppings : pesto, steamed tomatoes and broccoli
Microwave the left over bbq chicken

After draining pasta, mix all ingredients together and serve

Entire meal took 12 minutes to make.

Tools that make clean eating easier:

Steamer: I combined two whole small tomatoes, a crown of fresh broccoli (split-up to bite size pieces) I then set the steamer over the boiling pasta and the entire meal cooked at once.

BBQ: I cooked a pack of skinless boneless chicken breast to have on hand for meals during the week.

Tea of the day: Eggnogg’n by Bigelow

2009-11-26T11:28:00.004-06:00

Tea of the day: Eggnogg’n by Bigelow

Strong eggnog aroma with a mild eggnog taste describes this tea. A perfect seasonal treat! The instructions on the package state it can be served hot or cold, and they recommend adding in honey (or a sweetener) and or a little milk to bring out the flavour.

Other ingredients in the tea include black and green tea , cinnamon, and other natural flavours.

How to avoid milk curdling when added to tea:

- Do not add milk to boiling water

- Add milk first then slowly add the water

Sweet and Spicy Chicken Quinoa Mole

2009-11-25T18:19:00.005-06:00

Sweet and Spicy Chicken Quinoa Mole

Recipe
Spice mix:
2 Tablespoons dark cocoa
¼ tsp cumin
¼ tsp ground clove
¼ tsp paprika
¼ tsp ground cinnamon
Table spoon olive oil
3 Tablespoons water
Dash of Tamari
3 cherry tomatoes
2 tsp honey
Ground salt and pepper
(for extra heat add cayenne spice)

Combine and heat on stove with left over Chicken/beef/Shrimp

The quinoa in made in a rice cooker. Just like you cook rice.

Quinoa has a taste of its own. It has a bit of a bite, definitely not for everyone. But if you choose to be adventurous, it makes for an easy meal. Also while the mole is on the stove, taste test it and adjust spice accordingly.

Rice “spaghetti” pasta with bbq chicken and Pesto Sauce

2009-11-25T15:52:00.003-06:00

Rice “spaghetti” pasta with bbq chicken and Pesto Sauce

Rice pasta – I recommend using plenty of water when you boil the pasta, and then drain thoroughly.
Other ingredients: pesto, left over bbq chicken microwaved and sliced and tomatoes, microwaved.

Entire meal took 10 minutes to prepare and cook.

My Garden Vegetables

2009-11-24T21:06:00.003-06:00

Here is a picture of some veggies and herbs from my garden, taken last summer.

(beets, zucchini, tomatoes, peas, beans, onion red and white, dill, jalapenos, and carrots all grown by me! Picked fresh and then roasted)

Featured flavouring: Pesto

2009-11-24T17:07:00.004-06:00

Featured flavouring: Pesto Sauce

The pesto featured was purchased at Costco (Costco Brand). The ingredients are all natural, no preservatives or additives. It boasts a satisfying nutty parmesan flavour.

The dish : BBQ’ed chicken, wild rice and steamed corn with pesto

Pomegranate Juice

2009-11-24T16:18:00.003-06:00

The best way to enjoy juice is in a fancy long stem glass. Juice just tastes better, and allows you to savour and enjoy.

Ice cold % pomegranate juice featured in photo

Rhubarb and Cranberry Protein Shake

2009-11-23T13:09:00.003-06:00

Rhubarb and Cranberry Protein Shake
½ C Rhubarb( frozen due to the season)
½ C Cranberry (frozen )
2 tsps Honey
1 scoop of protein powder
Blend and Enjoy!

Chinese Style” Fried Shrimp and Wild Rice

2009-11-22T20:24:00.003-06:00

“Chinese Style” Fried Shrimp and Wild Rice

Letting the rice sit refrigerated for a minimum one day is a must for the crunchy taste. I started with a base of olive oil for the fry.
Left over wild and brown rice was then added along with shrimp, peas, and 2 eggs. Seasoning consist of Tamari, a pinch of chilli peppers, flakes of garlic, and grinded salt and pepper.

I rate this recipe a 10/10. The rice had a fantastic crunch, and all the flavours complimented each other nicely.

Alfalfa Sprouts are READY!!!

2009-11-22T15:35:00.001-06:00

Here are my alfalfa sprouts a couple days later and ready to eat!

These sprouts require to be watered twice a day. Very low maintenance, and large yield. They are very flavourful, and filled with nutrients such as vitamins (vitamin K) , minerals, amino acids, enzymes, phytoestrogens , saponims, sterols , proteins, and fibre. Make sure when you sprout, you keep everything very clean, to eliminate spoiling your kitchen counter crop.

You can add them to any meal, and you can even add them into blended drinks. Possibly are endless! See them featured in the meal : Chicken Alfalfa Sandwich with Wild Ride Side Dish

Chicken and Home Sprouted Alfalfa Sandwich with a side of Wild Rice

2009-11-22T15:19:00.001-06:00

The dish featured with the meal in is great for potion controlling. I bought the dish at the local Great Canadian Superstore for $9.99. The meal is a good example of a clean recipe. No preservatives, no additives. Great lunch idea!

In the picture:
Sandwich: Sesame Ezekiel bread with left over BBQ chicken. Veggies include; thin sliced red onions, home sprouted alfalfa, sliced sweet cherry tomatoes, and spinach leaves.
Second dish: left over wild and brown rice, seasoned with Tamari.
Dessert: Fresh and juicy blackberries.

BBQ Chicken & Baked Maple Syrup Cinnamon Yams with carrots

2009-11-21T21:04:00.002-06:00

BBQ Chicken & Baked Maple Syrup Cinnamon Yams with carrots

Left over BBQ Tamari Chicken
Yams and carrots : Maple syrup , cinnamon , olive oil, nutmeg, ginger Baked at 370C

I rate it a 9.5/10 The Yams came out of the oven with a delicious aroma, and even better taste. The maple syrup coated each vegetable with a sticky savoury glaze

Ezekiel Sesame bread with Almond Butter Spread

2009-11-21T19:20:00.001-06:00

Ezekiel Sesame bread with Almond Butter Spread
8/10 Fantastic, simple snack. NO preservatives, NO additives

Another Fruit Salad

2009-11-21T16:35:00.001-06:00

Blackberries, strawberries, granny smith apple, raspberries

BBQ Tamari Chicken & Wild Rice

2009-11-21T15:00:00.001-06:00

Chicken BBQ with a Tamari Marinade

Wild rice seasoned cajun spices, garnished with home grown alfalfa sprouts

Side of sweet cherry tomatoes

7.5/10 Tamari is a nice light marinade for the chicken.

Ezekiel Pasta with Sundried Tomatoes and Scallops

2009-11-20T19:52:00.001-06:00

Pasta- Ezekiel
Mixed in with steamed tomatoes, sun dried tomatoes, spinach, and baby scallops
Sauce- Extra virgin olive oil, salt and pepper

I rate it a solid 7.5/10. Would have loved larger scallops that where seared

Fruit Salad

2009-11-20T17:00:00.000-06:00

Granny smith apples, raspberries, strawberries

Christmas Clove Oranges; a scent of Autumn (Pomanders)

2009-11-20T14:27:00.002-06:00

Want a scent of Autumn in your house? ---Pomanders ----

All you need are oranges, and cloves. I use Mandarin oranges that don't make the cut to eat, and bulk cloves. Take each clove and stick it into the orange, one at a time. Fill it in as much as you prefer. Fill a bowl with the finished product. They are appealing to look at, and the smell is wonderful. To save your fingers the pain, use the end of a skewer, fork or tooth pick to help make the holes.

Lunch - Meatballs and potatoes

2009-11-20T13:34:00.000-06:00

Baked baby red and yellow new potatoes, in olive oil with chillis.

Homemade turkey meatballs. Ingredients: oats, pepper,egg, garlic

Dip: Tamari

Protein Pancake with Oats and Maple Syrup

2009-11-20T09:31:00.001-06:00

This is a very simple pancake made with uncooked organic oats, 1 scoop of vanilla protein powder, egg whites, water and cinnamon. I place all ingredients in a blender and blend for 30 seconds. Then poured onto a hot grill and cooked it like a normal pancake.

I rate it a 6/10. A bit too heavy, and came out massive. I would use half the ingredients next time.

Organic pure maple syrup were added on top, generously. As well as a handful of raspberries and strawberries.

Breakfast with Ezekiel

2009-11-19T11:16:00.001-06:00

This mornings breakfast....

Ezekiel 4:9 bread. It's a flourless, organic, sprouted
bread. I love the sesame flavor. I find it hearty, with a nutty flavor. The crust is divine and the bread has a consistent flavor and texture, and it's a clean food!
On top of the bread is an egg fried in olive oil, with a herb blend of garlic, chilli, salt, and pepper. Hearty, warm and wonderful for a fall morning.

2009-11-19T10:56:00.001-06:00

Everybody needs a sprouter. Right now, I have a single tray of alfalfa, this picture is taken on day 3. In 3 days they should be ready to incorporate into some healthy meals! Yummm... fresh sprouts!

Spinach Salad Variation

2009-11-18T13:48:00.000-06:00

Spinach Salad

This fresh salad is made with a base of spinach. Added on top are sliced mushrooms, tomatoes and strawberries. The dressing is made with chillies, flax seed oil and red wine vinegar. Unfortunately, the wine vinegar has sulphates listed in the ingredients. A byproduct of wine/vinegar is a sulphate, so I assume that it is still clean until proven otherwise! A generous dash of poppy seeds tops the salad off.

I rate it a 4/10. I am not a fan of wine vinegar... and its missing goat cheese. I am still looking to find champagne vinegar,as it would probably be a better fit with this salad.

Welcome

2009-11-17T19:38:00.000-06:00

Welcome to my blog.

This is more like a blog by pictures, with little editorial. Food that is natural, without preservatives. Join me in my clean eating adventure!

(Peas with olive oil and chilli peppers)

What you will not see:

-Deep fried food

-Pre-packaged food

-Over processed refined food

-White sugar, white flour

-Pop and candy

What you will see:

-Food that is natural

-Veggies fruits and lean meats

-Spices, and herbs

And most importanly, lots of photos!