The Bija Super Brownie Protein Bar to use for recovery and on the go snacks

Time for recovery with the yummy nummy flavors of chocolate and nut butter blended together in this brownie-like recovery treat.

Bija Super Brownie Protein Bar
Total Time: 1 hr., 10 min.
Prep Time: 10 min.
Yield: 4 bars

Ingredients:
• 1 scoop Chocolate Shakeology
• 1 scoop Ocean Avenue WheySmart
• ½ cup hemp nut butter
• ½ cup date puree *{See Recipe Below}
• ½ cup gluten-free rolled oats

Preparation:
1. Mix all ingredients together.
2. Freeze for at least 90 minutes in an 8″ x 8″ pan.
4. Remove from freezer, cut into 4 squares.

It’s important to know that muscles store glycogen and they use that during hard exercise and that’s why recovery is so important. Research showed that your muscles are most receptive for the effect of insulin in the first two hours after a good workout, and so you need to eat carbs and get that insulin level as high as possible with the kind of food you eat. To raise your insulin levels you need to eat food with a high glycemic index, like oats and dates. The ideal balance between carbohydrates and protein to maximize insulin production yet not slow down the digestion is a ration of four to one. So, you need to add a little bit of protein to your post-training meal.

Date Puree:

Not unlike figs, dates are wonderful for the stomach, bones and blood. They are rich in minerals like calcium, iron, phosphorus, copper and manganese, and help to promote bowel regularity. Their complex natural sugar constitution makes them great for energy and will boost your metabolism.

Date puree can also be substituted for 1 cup of sugar in any recipe. To make your puree just 1 cup pitted dates with 1/2 – 1 cup hot water until a thick paste is made.

Technorati Tags: Brownie Protein Bar, Fude Brownie Protein Recovery Bar, Healthy Brownie Recipe, Ocean Avenue Protein Bar, Ocean Avenue Shakes, Shakeology Brownie Bar

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SPICY GUACAMOLE  6 large diced avocados 6 diced roma tomatoes 1/4 cup chopped red onion 1/4 cup chopped white onion 3 diced serrano peppers (optional) 1/4 cup chopped red bell pepper 1/4 cup chopped green bell pepper 2 teaspoons crushed red pepper 1 1/4 cup corn 1 cup black beans 2 cups sliced black olives Dash of garlic powder Dash of salt 1.5 drops dōTERRA cilantro essential oil (One drop is not enough, two is too much. Add one drop into a spoon and remove half the quantity with the tip of a napkin) 3 drops dōTERRA lime essential oil Mix all ingredients together saving avocados for last. Chill 30 minutes and stir before serving.

BLENDER SALSA  ½ sweet onion ½ red onion 2 serrano peppers 1 jalapeño 3 cloves minced garlic 1 tomato 3 large red tomatoes (quartered) 2 Roma tomatoes (halved) 5 tomatillos 1 green bell pepper (quartered) 1 bunch of cilantro Garlic salt 2 drops dōTERRA lime essential oil 2 drops dōTERRA cilantro essential oil Add all ingredients to your blender. Puree ingredients until smooth. Leave the lid on your blender 5 minutes after blending. Pour and serve with your favorite tortilla chips.

Technorati Tags: blender salsa, doterra recipes, spicy guacamole, summer fresh salsa

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I found this great recipe over at Food 52 and modified for my lifestyle and dietary allergies. Love this!! With all of the fresh kale in season right now, what a great, easy meal to throw together for your family in a hurry.

One pot Kale and Quinoa pilaf… my modified version:

Ingredients:
2 cups salted water
1 cup sprouted quinoa
1 bunch lacinato kale, washed and chopped into 1″ lengths
2 scallions, minced
1 tablespoon of  Wildtree Zesty lemon grapeseed oil
3 tablespoons hemp seeds
1/4 cup Daiya mozz shreds
Himalayan salt and pepper to taste

Bring the water to a boil in a covered pot. Add the quinoa, cover, and lower the heat until it is just enough to maintain a simmer. Let simmer for 10 minutes, then top with the kale and re-cover. Simmer another 5 minutes, then turn off the heat and allow to steam for 5 more minutes.

While the quinoa is cooking, take a large serving bowl and combinel lemon oil, scallions, hemp seeds and cheese.

Check the quinoa and kale when the cooking time has completed — the water should have absorbed, and the quinoa will be tender but firm, and the kale tender and bright green. If the quinoa still has a hard white center, you can steam a bit longer (adding more water if needed). When the quinoa and kale are done, fluff the pilaf, and tip it into the waiting bowl with the remaining ingredients. As the hot quinoa hits the scallions and add some additional couple drops of lemon essential oil if you want, which will smell lovely. Toss to combine, seasoning with salt and pepper.

Technorati Tags: kale and quinoa, quick vegan dinners

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Who makes grape salsa?

I have to admit, it was something I had never thought of before, making salsa out of grapes. But the grapes seem plentiful this year, and when I saw the recipe I figured it would be perfect recipes for a mom and a six year old. We found the original recipe for our own grape salsa, Grape-ful Salsa in The Ultimate Allergy-Free Snack Cookbook, and we modified because my daughter felt like the cilantro was overwhelming. (I have to admit I’m not the biggest cilantro fan either).

They used red grapes as well, and we had bright purple grapes, and who here doesn’t think that would make for an amazing colored grape salsa? Right?  Like I said, I had actually never even thought before this book to actually even make Grape Salsa.

Here’s The Grape Salsa Recipe:

One thing I loved was that we could have made our own brown rice tortilla chips, which we’ve done before. But they make such yummy brown rice crackers these days that you don’t have to. You know you could also use the round crackers that kids love with this – and they’d probably inhale it

Ingredients for Grape Salsa:

• 1 cup of purple seedless grapes
• 2 celery stalks diced
• 3 garlic cloves, diced
• 4 roma tomatoes, cut coarsely
• 1 tbsp of freshly cut cliantro
•  1 teaspoon of Himalayan Sea Salt
• 1 tsp chili paste
• 1 freshly squeezed lime
• 6 drops of doTERRA Lime Essential Oil

Directions:

1. Cut the grapes in half and place them in a mixing bowl.

2. Add the remaining ingredients and place in the fridge for 30 minutes

3. Mix (we don’t want too chunky of salsa because my daughter still sometimes has texture issues) on the lowest setting on your vitamix.

4. Serve chilled. You can keep this in the fridge for up to 5 days covered for freshness.

We loved it and I am pretty sure your kids will as well. Remember that grapes are very low on the Glycemic Index, which means your blood sugar won’t go through the roof. Also grape phytonutrients are now believed to play a role in longevity… so we could also call this the “anti-aging” salsa. But your kids may not be quite as interested in making grape salsa if you tell them that, so it’s our secret.

Technorati Tags: allergy-free snack, grape salsa, grape-ful salsa

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Looking for an alternative to the regular spicy soups? How about sweet potato sweet and spicy soup:
(This Rachel Ray recipe was originally modified by Bodybuilding.com and then I added my own options)

Ingredients:
2 medium Carrots, peeled
2 stalks Celery
1 large Onion, peeled and halved
3 tbsp Enchilada Sauce
2 cloves Garlic, chopped
Salt and Black Pepper
1 Bay Leaf
5 cups Vegetable Stock
1 large baked Sweet Potato, cubed
Plain Coconut Greek Yogurt for garnish

Directions”
1 Heat a soup pot over medium-high heat and spray with Coconut Oil spray
2. Add carrots, celery and onion and cook for 5 minutes.
3. Add the garlic, chipotle, and enchilada sauce and stir to combine.
4. Stir in salt, pepper and a bay leaf and cook for 1 minute.
5. Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes.
6. Add sweet potato and simmer 5 minutes or until sweet potatoes are tender (you could also add in some chicken if you are not looking for a vegetarian option, as well as use regular plain greek yogurt below)
7. Garnish with dollop of Plain coconut greek yogurt.

Technorati Tags: sweet potato soup

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I know that so many of us struggle with what to eat – and it’s a back and forth game almost most of the time. Beans or no beans. Gluten-free or whole grains – or both. Paleo or Vegetarian? Well I’m glad that you can choose what works for you – and not even the Paleo groups are starting to share how to live Paleo with a vegetarian diet. One of the best starter cookbooks out there is ‘The Vegetarian Paleo Recipe Book which is a great little ebook I found on Amazon.

The reviews say:
“great cookbook. Tasty, unusual, creative and easy“
- Grace Darby

“I’ve downloaded quite a few cookbooks lately and this probably the best one I’ve found for my situation“
- JustAskJulie

“perfect answer to no gluten recipes“
- Kristie

“wonderful vegetarian recipes good for us all“
- Marg Rutan

“good food even if you’re not a vegetarian“
- Sandy Bose

The Vegetarian Paleo Recipe Cookbook features 47 simple and tasty meals free from gluten, grains, dairy, soy and refined sugar starting with breakfast to lunch, dinner and dessert  all are very important to me and being clean and free of soy is also very important to me.

Another great start would be to take the Whole30 Program from the Whole9 Group.

Here are a few Paleo vegetarian meal ideas to get you started on your Paleo journey that I found somewhere when I was looking for vegetarian options.

Wilted spinach surprise – Place a tablespoon of natural oil in a skillet. Sautee a 1/4 cup of sweet onions and sweet red peppers. Add ¼ cup of chopped walnuts, ½ cup of chopped apples. Heat for three minutes. Add a large amount of fresh spinach leaves with a small amount of natural oil. Inlcude any spices you desire. Allow the heat and the steam to wilt the spinach down. Stir and serve very hot.

Lettuce wrap fajitas – Cook a wide variety of peppers and onions in a skillet with a small amount of oil. You can have green peppers, red peppers, jalapenos, yellow, and orange peppers. Add garlic, cumin and chili powder for more flavor. When peppers are to your liking (shorter amount of time peppers will be crisper, longer amount of time they will be sweeter and soft), place a spoonful of peppers in your favorite lettuce leaves, roll up and enjoy!

Technorati Tags: Eating for health, Going Paleo while Vegan, Paleo for Vegetarians

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I have a latex allergy, just one of my blissful allergy issues – and that means no bananas, no avocado, no kiwi, no fun. SO when my friend, Jennifer, sent me the link to Chocolate Covered Katie’s Avocado-Free Guacamole… well I just had to try it.

• 8 oz asparagus (34-36 skinny spears, ends trimmed)
• 1 cup plus 2 tablespoons peas (I used straight frozen Costco peas… didn’t even thaw them)
• 2 tablespoons Grapeseed Veganaise
• 6 drops of Lime Essential Oil
• 1 1/2 tsp minced garlic
• 1/8 tsp Himalayan salt
• 2 tablespoons diced red onion
• 2 teaspoons Simply Organic fresh pressed cilantro

She has some other alternatives like sweeteners, but I didn’t find that I needed anything more to add it to it. My husband loved it, but he said it didn’t taste like guacamole…lol..

It was super easy to make. You just steam the asparagus just until soft, then combine all ingredients (except onion) and blend in a food processor until very smooth. Stir in onion (you can omit if desired). Then put in the fridge until it’s cooled down. Loved it!!

Technorati Tags: Faux guacamole, HCG guacamole

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You need to learn to focus on the bodies ability to be supported in it’s daily cleansing ability and eliminate toxins. Learn more atLifeEssentially.com

Weightloss & Metabolism

I bet that you, or someone that you know has a body under toxic stress. There are three things you can do. Reduce the exposure you have to toxins like foods, cleaners, the environment.

Second, manage your stress with healthy choices and exercise. Do you feel like pulling your hair out? Once you workout you will find that your reactions and your stress are going to be completely different from what you felt like before.

Third, eat a healthy organic nutrients. You need healthy food choices, lots of great plant based organics and lots of water to help flush out these toxins we are talking about.

Technorati Tags: healthy cleansing

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Looking to make your own vegetarian protein bars? This is a great one.

• 1 cup brown rice protein powder (can substitute hemp protein powder)
• 1/2 oat bran
• 1 1/2 cup whole grain flour
• 3/4-ounce flaxseed meal
• 1/2 teaspoon kosher salt
• 1/2 raisins
• 1/2 cup dried cherries
• 1/2 cup dried blueberrie
• 1/2 cup dried apricots
• 1/4 cup tapioca starch
• 1/3 cup coconut yogurt – plain if you can find it
• 1/2 cup unfiltered organic apple juice
• 1/4  cup vegan sugar
• 3/4 tbsp molasses
• 2 large whole pastured eggs, beaten (or egg substitute)
• 2/3 cup natural hemp nut or almond butter
• Coconut oil, for pan

Directions:

1. Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with coconut oil. Set aside. Preheat the oven to 350 degrees F.
2. In a large mixing bowl, combine the protein powder, oat bran, flour, flaxseed meal, and salt. Set aside.
3. Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.
4. In a third mixing bowl whisk the coconut milk with the tapioca starch until smooth. Add the apple juice, sugar, molasses, eggs, and hemp nut butter in 1 at a time. Whisk to combine after each addition.
5. Add your mixture to the protein powder mixture and stir well to combine.
6. Fold in the dried fruit.
7. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F.
8. Remove from the oven and cool completely before cutting into squares.
9. Cut into squares and store in an airtight container for up to a week.

Technorati Tags: soy-free energy bars, vegan energy bars, vegetarian energy bars

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