Tag Archives: CLEANEATS

Homemade whole-wheat blueberry muffins

August 13, 2016

Homemade whole-wheat blueberry muffins

blueberry muffins

So good my 2 year old couldn’t wait for me to snap a picture…he was already trying to grab one! 😀

 

One thing I really enjoying doing with my kiddos is baking! We have a good time trying new recipes, alternating old recipes and mostly trying the finished product! Muffins are always a great treat! And this recipe is so yummy! You can alter it to make so many variations it’s always a new recipe. Here is the recipe we love to use:

 

From: www.100daysofrealfood.com

SERVES: MAKES 12 MUFFINS

INGREDIENTS

  • 1½ cups whole-wheat flour (I used King Arthur’s white whole-wheat flour)
  • ½ teaspoon salt
  • 2 teaspoons baking powder
  • ½ teaspoon cinnamon
  • ⅛ teaspoon all spice
  • 2 eggs
  • 2 tablespoons honey
  • 1 teaspoon pure vanilla extract
  • ¼ cup oil (I used coconut oil)
  • ¾ cup fresh squeezed orange juice
  • About 1 cup of total filling (berries, fruit, nuts, etc. – see below for details)
  • Muffin/Cupcake liners

 

Click on the link below for the complete recipe.

http://www.100daysofrealfood.com/2010/05/12/recipe-fruit-nut-or-berry-or-whatever-you-want-them-to-be-whole-wheat-muffins/

 

In this batched used blueberries. However my middle man loves when I use mange and my hubby like strawberry. Several times I switch out the juice with a non dairy milk. I have found that vanilla soy-milk, coconut milk and almond milk are excellent substitutions.

These muffins also freeze well. I will bake a few batches just for the freezer for snacks or lunches. When you need a good snack in a pinch and you have this in the freezer…makes life much easier! And you are more likely to avoid the gas station snack stop… been there done that too! 😕 And with school starting back, these are a great lunch addition. (they also make for a great pre and post run snack)

 

Happy Baking!!!

Walnut Brownies

June 3, 2016

Walnut Brownies

brownies

 

I’m always on the lookout for amazing real food recipes for desserts…especially brownies! These walnut brownies do not disappoint. If you are looking for a more cake like brownie that is still rich in flavor, you will love these! This is the perfect way to satisfy those sweet tooth cravings, without loading your body up with the extra chemicals, additives and other junk. I can notice a huge different the way my body responses to the package desserts versus the homemade real food desserts! An extra bonus for me is today I’m carb loading for my half marathon in the morning; while I don’t recommend loading up on sweets (real food or otherwise) before a race…I will have just one! J

 

Walnut Brownies –    Forks over Knives Cookbook

  • 3 oz extra firm tofu, drained (yes tofu!)
  • 1/3 c pitted prunes (or dates for extra sweet)
  • ½ c unsweetened plant-based milk, heated until very hot not boiling
  • ¾ c 100% pure maple syrup
  • ½ c plus 2 tablespoons unsweetened cocoa powder
  • ¾ c water, heated until very hot not boiling
  • 2 teaspoons pure vanilla extract
  • 1 c whole wheat pastry flour
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • ½ c walnuts, chopped

 

 

  1. Preheat oven 325 degrees. Line 8×8 inch pan with parchment paper.
  2. Crumble tofu in blender. Add prunes. Pour in the hot milk and puree for about 3- seconds. Add the maple syrup and puree until smooth.
  3. Add cocoa powder to mixing bowl. Add the hot water and mix with a fork until mixed well.
  4. Add the prune mixture to the chocolate mixing bowl and stir well. Mix in the vanilla.
  5. Add in half of the flour and add the baking soda and salt. Mix well. Mix in the remaining flour and fold in the walnuts.
  6. Spread the batter into the baking pan. It will be thick, but it will spread out to the corners of the pan.
  7. Bake for 17-20 minutes. The top should be firm to the touch.
  8. Let cool for 20 minutes and serve.

 

Makes about 12 delicious walnut brownies!

What’s your favorite real food brownie recipe?

Happy Baking!!!

Homemade granola chunks / bars

April 20, 2016

Homemade granola chunks / bars

IMG_20160420_132338

 

I have always been a huge fan of granola; granola bars, granola cereal, granola parfaits, etc. Unfortunately as my knowledge of processed foods, additives artificial flavoring and artificial food coloring increased my desire to buy granola products plummeted. Almost every ingredient I mentioned is found is most packaged granola products. 🙁

 

So for a long time we just went without any granola. But as I started searching for more real food options began to come across granola recipes. I have since tried several recipes and some are better than others but this recipe I have to say is DELICIOUS!

 

I made this week per the request of my 1st grader for her school lunch. I absolutely LOVE when my kiddos not only eat some of the new food I have introduced but start making requests!

 

Granola/ Granola Bars – makes 3lbs

Recipe Adapted from www.100daysofrealfood.com

  

  • 3½ cups rolled oats (steel cut oats for bars)
  • 1 cup raw sliced almonds
  • 1 cup dried cranberries
  • 1 cup unsweetened shredded coconut
  • ½ cup raw sunflower seeds
  • ½ cup raw pumpkin seeds
  • 2 teaspoons ground cinnamon
  • ½ teaspoon all spice
  • 6 tablespoons unsalted butter
  • ½ cup honey
  • 2 teaspoons vanilla extract
  • ½ teaspoon salt
  • Also need – parchment paper

 

INSTRUCTIONS

 

  1. Preheat the oven to 250 degrees. Cover a rectangular baking sheet with parchment paper.
  2. Mix the dry oats, almonds, cranberries, coconut, seeds and spices together in a large mixing bowl.
  3. Heat the butter and honey together in a small saucepan over low heat. Once the butter melts stir in the vanilla and salt.
  4. Pour the hot liquids over the dry ingredients and stir together with a rubber spatula until evenly coated.
  5. Spread mixture onto prepared pan in one even layer. Bake for 75 minutes.
  6. The granola will become crisp as it cools at which point you can break into pieces (if making bars) or break it up into small chunks by pounding it in a zip lock bag (if making cereal). Store in air tight container at room temperature for up to 2 weeks.

 

My kids prefer to make large granola chunks, perfect for their tiny fingers! 🙂

 

The great thing about this recipe is you can add in any ingredient you would like to try. We like the dried cranberries but you could use cashews, pecans, raisins etc.

 

Happy Baking!!!

 

 

 

 

 

 

Black Bean Brownies

April  17, 2016

Black Bean Brownies

black-bean-brownies-pinterest

These are a family favorite and a perfect dessert for Sunday Dinner!

If you haven’t yet tried these…these are a MUST try! So next time you feel like making brownies skip the boxed brownies and all the chemicals and additives and give these a try!

You will NOT be disappointed! :

 

Enjoy!

 

 

 

 

July 13, 2015

Black Bean Brownies

black-bean-brownies-pinterest

 

It’s summertime, the kids are home and I LOVE baking with my kiddos. Since I’m always on the search for yummy homemade goodness I decided to share one of my favorite finds! While we are not a gluten or dairy free home I still love to make recipes that are because they are so delicious! So next time your family wants brownies for dessert try this recipe! It’s fast and easy (a must in our home). Made with all real food ingredients you can enjoy a yummy dessert without the all the extra (unknown) additives that won’t leave you feeling, blahhh! 🙂

TIP: The first time I made these I didn’t tell the kids nor the hubby these were black bean brownies. They devoured them before I could tell them! 🙂

Ingredients

  • 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well) (250g after draining)
  • 2 tbsp cocoa powder (10g)
  • 1/2 cup quick oats (40g) (See nutrition link below for substitutions)
  • 1/4 tsp salt
  • 1/3 cup pure maple syrup or agave (or honey, but not for strict vegans.) (75g)
  • pinch uncut stevia OR 2 tbsp sugar (or omit and increase maple syrup to 1/2 cup)
  • 1/4 cup coconut or vegetable oil (40g) (See nutrition link for substitution notes)
  • 2 tsp pure vanilla extract
  • 1/2 tsp baking powder
  • 1/2 cup to 2/3 cup chocolate chips (115-140g) (Not optional. Omit at your own risk.)
  • optional: more chips, for presentation

Total Time: 15m

Yield: 9-12 brownies
Instructions

Black Bean Brownies Recipe: Preheat oven to 350 F. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well. (A blender can work if you absolutely must, but the texture—and even the taste—will be much better in a food processor.) Stir in the chips, and then pour into a greased 8×8 pan. Optional: sprinkle extra chocolate chips over the top. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up! Makes 9-12 brownies.
Read more at http://chocolatecoveredkatie.com/2012/09/06/no-flour-black-bean-brownies/#hlkQvFHZx52mQW7W.99
http://chocolatecoveredkatie.com/2012/09/06/no-flour-black-bean-brownies/

Read more at http://chocolatecoveredkatie.com/2012/09/06/no-flour-black-bean-brownies/#hlkQvFHZx52mQW7W.99

 

Happy Baking!

3 Tips for Living a Healthy Lifestyle

March 15, 2016

3 Tips for Living a Healthy Lifestyle

nye res

We are moving into week 11 of 2016. Do you remember your 2016 New Year’s Resolutions? Were they to eat better, exercise more, lose weight. Etc.….are you sticking to them or have you already kicked them to the curb?!?!?

Well it’s not too late to make 2016 a great year for you AND your health.

 

3 Tips for Living a Healthy Lifestyle

  1. Ditch the gym
  2. Ditch the diet
  3. Ditch the scale

 

Ditch the Gym

The truth is so many people are wasting money on a gym membership because they either don’t go or they don’t know what to do when they are there. If you have been going to the gym regularly for months and still no results – chances are you are wasting your time and money. In order to get results you need to know what to do and how to do it. Those of you that know your way around a gym, keep it up! For the rest of us, STOP wasting money and get a new plan.

 

Cardio – the easiest and cheapest exercise. Get outside and walk, jog or run. Take your kids with you. This is a great way to spend time together doing something that is great for your health. Have a bike? Ride it! This is another great way to turn “going to the gym” into a fun family activity.

Strength Training/ Cardio Mix – there a several good DVDs on the market to choose from that would serve the purpose. One of my favorite DVD workouts is the CU24 Level 2 . This series is great and you get an amazing workout in only 24 minutes! No time lost here driving to the gym! Pick a DVD and commit to doing it 3-4 times a week.

Ditch the Diet –

Stop bouncing from diet to diet. I have done this so many times over the years, until I discovered the power of eating real food. You hear about a friend that lost weight by eating only carrots with her left hand (or something just as bizarre) so you think, OK, I should that that. NO, you shouldn’t! There is no secret to losing weight, maintaining your weight, and/or feeling good. Put good stuff into your body and you will feel good. Put a ton of junk into your body and you will feel yuck! It’s that simple! Check out our meal plan guides if you are needing help figuring out how to get started.

Cleanse – a good quality cleanse can help detox your body of all the toxins and help to reset your metabolism. There are also many cleanses available today. Here is a great 10 day cleanse option.

Supplements – As much I as try to eat a wide variety of foods, I know I’m slacking. I have my favorites and often times I just overlook many of the other options. Taking high quality wellness supplements are a great way to ensure you are getting all the necessary vitamins and minerals to keep you feeling great. As part of our daily routine we take CorePlex with Iron, OmegaPlex and ProBiotic Restore.

Ditch the Scale –

If you do everything 100% will you lose 25 lbs in a week? Probably not, but that’s ok! The amount of time and effort you invest in your health will determine the rate of your results. Instead of making a goal of losing ___ lbs in 10 days, try making a goal to add in cardio 3x a week and a strength training video 2x a week. If you are eating better, exercising more and feeling better…you are doing great!

a yr from now

If you are looking for a great program to help jump start your weight loss goals and you are ready to start feeling better, try the 24 Day Challenge!

 

Have questions? Not sure where to start? Just ask! We love helping people on their journey to a more active, healthier future!

If you need a goal – start running, start training and signup for Hospital Hill today! Use discount code HHRKELLI.

 

Happy St. Patty’s Day!!!

Mango Pear Green Smoothie

March 5, 2016

Mango Pear Green Smoothie

mango smoothie

If you are like me and LOVE your green smoothies here is a recipe for mango pear green smoothie, that is absolutely delicious. I like to always mix it up and try new smoothies, so I don’t get bored and this is one of my new favorites. This smoothie is packed full of nutrition, including about 14 grams of protein; no wonder it makes for such a great pre-run (or post-run) meal!

Mango Pear Green Smoothie

  • 1-2 cups spinach (I use fresh spinach – which I have previously frozen)
  • 1 cup coconut water (coconut milk)
  • ½ avocado
  • ½ cup mango (I use frozen)
  • 1 pear cored
  • 2 tbs hemp hearts

 Blend the spinach and coconut water until smooth. Add in remaining items, blend well and enjoy!

 

www.simplegreensmoothies.com

Delicious!

What’s your favorite green smoothie recipe?

 

Happy Blending!!!

 

 

 

 

 

 

 

Whole Wheat Banana Pancakes

January 18, 2016

Whole Wheat Banana Pancakes

pancakes-500x332

These pancakes are such a delicious treat! A family favorite, no doubt. This past weekend we changed it up and added some new toppings! We try to eat well most of the time we but we also don’t put unrealistic expectations on ourselves. So if every meal isn’t 100% perfect all the time – that’s ok!

 

So I normally serve these pancakes with a dribble of honey and everyone is happy but this weekend we mixed it up – I topped them with greek whipped yogurt and blackberries = SO GOOD! If you ever need something to satisfy your sweet tooth while still eating fairly clean – this is it! Unless, you are a no carbie – then I can’t help you! 🙂 This was served as a great post run meal! Like always, freeze the leftovers – pop them in the toaster in morning and viola! So easy!

 

Recipe from 100 Days Of Real Food

 

INGREDIENTS

  • 2 cups whole-wheat flour (I use King Arthur’s organic white whole-wheat flour)
  • 2 teaspoons baking powder
  • 1 ½ teaspoons baking soda
  • ½ teaspoon salt
  • 1 tablespoon honey
  • 2 large eggs, lightly beaten
  • 1 ¾ cups milk
  • 2 tablespoons unsalted butter, melted + butter for frying
  • 2 ripe bananas, mashed

INSTRUCTIONS

  1. In a large bowl, whisk together the flour, baking powder, baking soda, and salt.
  2. Make a well (hole) in the center of the flour mixture and pour in the honey, eggs, milk, and 2 tablespoons of melted butter. Whisk together thoroughly, but do not overmix.
  3. Gently fold the mashed bananas into the batter with a spatula.
  4. Heat a griddle or sauté pan over medium-high heat. Swirl enough butter around the pan until it is well coated. Add pancake batter using a soup ladle.
  5. When the pancakes have begun brown on the bottom, flip them over to cook the other side.

 

 

ENJOY!

 

Homemade Hummus

January 13, 2016

Homemade Hummus

hummus crop

 

 

Do your kids come home from school starving?! Almost everyday after school the first thing Kailee says is, “I’m hungry”! I get it, I would be starving too! They eat lunch around 11:50 and by the time she gets home it’s about 4:15. The trick is finding a good quality snack and not to let them fill up on junk..this is why I don’t keep traditional “snacky” foods around.  It would be too easy to just hand it over – or eat it myself! 🙂 So, if you don’t want to eat it…DON’T BUY IT!

 

And if you are still feeling guilty about “punishing” your kids for making them eat healthy, click here!

 

One fan favorite in our house is Homemade Hummus! I love hummus and it’s so easy – and cheap to make. (Once you buy the tahini, which will make several batches)

 

We absolutely love this recipe from 100 Days Of Real Food . After tasting this you will never want to purchase hummus again.

 

  • 1 can of organic chickpeas (rinsed) or ¾ cup dried chickpeas
  • water
  • ⅓ cup cooking liquid (that is left after boiling dried chickpeas)
  • 3 or 4 tablespoons of lemon juice, to taste
  • 3 tablespoons tahini (ground sesame seeds – usually found near the peanut butter in the grocery store)
  • 1 clove of garlic
  • 1 tablespoon olive oil
  • ⅛ teaspoon of salt (or more if preferred)

INSTRUCTIONS

  1. If using dried chickpeas pick over and rinse them. Put them in a Tupperware container or bowl with water to cover by 2 inches. Soak them in the fridge overnight. The following day rinse them again and then put them in a small pot with fresh water to cover by 2 inches. Bring to a boil and then simmer for 90 minutes. Reserve the cooking liquid.
  2. If using canned chickpeas rinse them with water.
  3. In a food processor combine the soft chickpeas, ⅓ cup cooking liquid (or fresh water if using canned chickpeas), lemon juice, tahini, garlic, olive oil, and salt. Blend until smooth and add more liquid if a thinner sauce is preferred.
  4. Garnish with paprika if serving as a dip.

 

I will make a batch or 2 – and we like to use the hummus as veggie dip. It’s great as a spread on roll ups or with chips too!

 

Like most recipes, after I have made it a few times I change it up from time to time – adding sun dried tomatoes, more or less garlic, using eggplant (I got this tip from a Mediterranean Restaurant – so yummy!) Have fun and don’t be afraid to make it your own!

 

Happy Hummus Making!

 

Whole Wheat Honey Cinnamon Waffles!

January 5, 2015

 

If you need a fast, delicious and healthy breakfast option to help get your family back into the swing of things after break…these waffles are the perfect choice! They are always a huge hit in our house! Enjoy!

 

June 13, 2015

Whole Wheat Honey Cinnamon Waffles!

waffles

Growing up I was never a fan of traditional breakfast foods; ie pancakes, waffles and french toast.  As an adult I realize a major reason is I don’t like pancake and waffle syrup, ( the highly processed junk that has high fructose corn syrup, sugar and a ton of artificial colors and flavors). It always gave me a tummy ache (still does). And to load that on top of more processed crap, well, that always left me feeling horrible so I never enjoyed eating it. Thankfully as an adult I can recognize why I didn’t favor these particular foods as a kid and now I’m able to make much better versions of these for my family!

One big change is the syrup – we use pure maple syrup. It makes a HUGE difference. And a little goes a long way. I know what you’re thinking..it’s too expensive. Yes, real food does cost more. But if you are eating real food in a balanced way one bottle of pure maple syrup should last awhile.

My kiddos love the whole-wheat honey cinnamon waffles with pure maple syrup topped with fruit! While I have my waffle maker out I double the batch and freeze the leftovers. These are great for a fast and easy breakfast or lunch; and they are a much better option than most of the grocery store frozen breakfast waffles. Pop the frozen waffles in the toaster and spread them with cream cheese or peanut butter or a great snack too.

frozen waffles

Whole Wheat Homemade Cinnamon Waffles

  • 2 eggs
  • 1 1/2 cups milk (or 1 3/4 cup of using cow milk)
  • 1/4 cup oil
  • 1 1/2 tbs honey
  • 1/2 tsp ground cinnamon
  • 1/4 tsp baking soda
  • 1 1/2 cups whole-wheat flour (mix whole-wheat and white whole-wheat flour
  • 2 tsp baking powder
  • 1/8 tsp salt
  1. Preheat waffle iron
  2. Combine eggs, milk, oil, honey, cinnamon, and baking soda.
  3. Stir in the flour, baking powder. Mix well.
  4. Spread a small amount of butter onto the waffle iron when hot and spoon about 1 cup of batter into the center of the waffle iron. (cook 3-5 min until golden brown)

I have adapted Lisa’s recipe found in the link below. I have used Vanilla Soy Milk, Hemp Milk or Coconut Milk (depending on which is on my frig – they all work great). I have used the melted butter or coconut oil – coconut oil is my favorite. I have also added in mashed bananas or a few dark chocolate chips for special occasions. Make it your own and let the kids experiment with you, mine love it!

http://www.100daysofrealfood.com/2010/07/23/recipe-whole-wheat-waffles/
Tip: If you’re family is new to real food or eating whole wheat items try starting off with half white flour and half whole wheat white and ease them into it.  Making a complete change from white flour to whole wheat might be too much for the little ones to handle. Again the idea is to transition into a real food family and not drag your family there kicking and screaming! (I might have tried that…and it didn’t work very well) 🙂

Enjoy your waffles!!!

Peanut Butter

December 18, 2015

Peanut Butter

pb isle

What can I do? Where do I start? I often get asked these questions when families are starting their journeys towards a healthier, active lifestyle. I GET IT…it can be so overwhelming. Where do you start? What do you do?

Cut out processed foods!

Wait, wait, wait….there is no need to empty your kitchen and pantry into the trash; unless you are going full speed ahead and in that case, GO FOR IT! But for the rest of us, start small. And let your new habits develop as you go, which can make all the difference.

 

What I suggest is picking an item or two each week and finding a better alternative. I will try and help you out with this, by posting items that aren’t so good and a better alternative. I have found for me, the less work I have to do, the greater the chances I will actually do it. (:

 

One of the first items we changed in our house was Peanut Butter. We eat a ridiculous amount of peanut butter. From peanut butter and apples or bananas to power balls, even peanut butter and honey sandwiches. And these are just a few of the simple things….so needless to say, I wanted to make sure we were making a good choice with our peanut butter. As it turns out, we weren’t.  I mean, come on, peanut butter, it’s just peanuts, right? WRONG! Wow, I was so surprised at the amount of sugar in most peanut butter (among other things).
While the transition can take some time – after eating real peanut butter for an extended period of time, you really can taste the difference or is that just the chemicals?!?

 

  1. Choose an item your family uses fairly regularly.
  2. Check the ingredients – I use the 5 ingredient limit – if there are more than 5 ingredients, it’s very likely a processed food.
  3. Compare to other options.

 

It’s not hard to start eating better, but it can be time consuming, I get it. So that’s why we are here. Let us help.

 

Your mission, should you accept it – is to check the ingredients on your peanut butter.

 

It should contain = peanuts! and maybe sea salt. Remember, peanuts have all that good for us fat and oil…so yes it will separate. If is doesn’t…that’s because they have added chemicals to keep it from separating. Just stir up your peanut butter and leave the chemicals out.
I found this brand of peanut butter and we really like it.

Peanut-Butter-CreamySizes275

http://www.oldhomefoods.com/all-natural-peanut-butter/peanut-butter-creamy/

 

 

You can also find fresh, made that day, peanut butter (actual ground peanuts) at most health food stores.

 

What’s your favorite peanut butter brand?