Holidays (Raw pumpkin pie)

Oh the holidays. Generally a "dieters" demise.  BUT, for me, I want to make healthy eating an every day lifestyle, not a strict "diet."
So, for thanksgiving I made a raw pumpkin pie. And holy cow.

It was so amazingly tasty! Dare I say I preferred it over all the other pies?!!!  Because I did!

And it was so so easy too! The nice thing about raw desserts is they generally require no baking.

So here's the recipe!

Filling Ingredients:

• 3/4 Cup Pumpkin Puree
• 1/2 Cup Cashew Butter
• 1 Tsp Vanilla Extract
• 1 Tsp Cinnamon
• 1/4 Tsp Ginger
• 1/8 Tsp Cloves
• 3 Packets Stevia
• 2 Tbsp Agave (Honey, Maple Syrup or Stevia to make this no-sugar)
• Dash of Salt

Crust Ingredients:

• 1 Cup Shredded Coconut
• 1 1/4 Cup Pecans + Extra for Topping
• 1 Cup Pitted Dates
• 1 Tsp Vanilla Extract

Directions:

1. Using your small food processor bowl and blade blend all pie filling ingredients until smooth and set aside.
2. Using your large food processor bowl and blade process all crust ingredients until dough like consistency with visible chunks of nut (setting aside extra pecans for topping).
3. Grease an 8×8 baking pan or glass dish with a healthy oil.
4. Press crust mixture evenly into baking dish.
5. Top with pie filling using a spoon or spatula to make sure the filling is evenly distributed over the crust.
6. Add extra pecans over the top. 
7. Cover with saran wrap and freeze overnight.
8. When you’re ready to serve remove from the freezer, cut into squares and serve immediately.

If you try it- let me know how you like it!!! it's delicious!!!!!

Peanut Butter Cookies.

Let me confess.  I have a small giant sweet tooth.  I love sweets.  So, in my journey to become a happier healthier me, i've learned to make some tasty treats that don't lots of yuck in them.

Because holy cow- have you read all the stuff out there lately about sugar?

Here are a few articles to skim if you haven't heard anything bad about this tricky like substance yet:

http://articles.mercola.com/sites/articles/archive/2007/08/23/is-sugar-more-addictive-than-cocaine.aspx

http://www.greenmedinfo.com/blog/study-saccharin-and-sugar-found-more-addictive-cocaine

(i encourage you to do your own research as well- please!)

Anyways, these cookies are so yum.  And let me say, EASY PEASY!!!!!

Check out these ingredients:

1 cup natural peanut butter (make sure the only ingredient is "peanuts")

8 oz (1 pk) cream cheese.  (make sure to buy the 1/3 fat kind.)

1 tsp vanilla

1/4 tsp sea salt

1/2 tsp baking soda

1 egg

Mix it all together. Bake at 350 for about 12-13 minutes and leave about 2" apart.  

That's it.
kind of a weird shot...but they are so yummy and moist! Not dry at all.

of course they have some fat in them, but SUCH a good choice if you need something sweet (like i often do)  You'll feel so much better having a few of these then if you go through the drive through at the DQ!  (which let me say...that's pretty delicious too. Just not as delicious on the waist linnnnne)

Yet another Soup. Sweet Potato Black Bean.

There are few things that make me feel better then feeding my kids all these colors.

This soup is hearty, delicious, and healthy! And is totally customizable!  Add or subtract spice based on your likes.

It's simple and easy!

Here's what you'll need to do:

1 T olive oil
1 red onion, chopped
3 cloves garlic, minced
1 large sweet potato, peeled and chopped
1 roasted red pepper, chopped (you can use jarred)
2 cans low sodium vegetable broth (15 oz. size)
2 cups water
3 cans low sodium black beans, rinsed and drained
3 cans diced tomatoes with green chiles
1 T chili powder
2 teaspoons cumin
Dash of red pepper flakes
1/2 bunch of cilantro, chopped
Salt and pepper, to taste

1. In a large soup pot, heat the olive oil. Add in the onion and cook until tender. Add in the garlic and cook for about 2 minutes.
2. Stir in the sweet potato and roasted red pepper. Cook for 5 minutes.
3. Add in the broth, water, black beans, and tomatoes. Stir well.
4. Add the chili powder, cumin, and red pepper flakes. Stir and toss in the cilantro. Stir again. Let the soup simmer on medium low for 30 minutes, or until the sweet potatoes are soft.
5. Season with salt and pepper and serve hot.

**You can garnish the soup with cilantro, avocado slices, cheese, tortilla strips, and/or sour cream. To freeze-cool completely and put the soup in freezer safe containers. **

Enjoy.

Sausage Kale Butternut Squash Stew!

This was such a yummy and hearty fall meal for tonight!

I paired it with some homemade gf cheese biscuts! 

For the soup, here's what you need:

-Chicken Sausage- 3 links ( i used the kind with no nitrates or preservites that were already precooked)

-1 large bunch of kale

-1 medium onion

-1 red pepper

-1 can of cannelini beans (white kidney beans. you could use garbanzo or really whatever you wanted)

-8 cups chicken broth

- 2 garlic cloves

-3 cups butternut squash (about 1 small squash)

-salt and pepper to taste

-parm cheese for topping if so desired.

Here's what you do!

1.  Peel and chop the butternut squash, dice into cubes and cook for a while however you prefer  (you can do it in the microwave, the oven, or even the stove top! Cook until a little bit soft)

2. Meanwhile, put some olive oil in the bottom of your LARGE soup pan.  Could use veggie oil or cocout oil too.  Add minced garlic and let cook about a minute.  then add onions and peppers and cook for another 4ish minutes

3. Add all other ingredients, and let come to a boil so veggies are fully soft and heated through out!  After veggies are all cooked, let simmer a couple minutes!!

Easy peasy.

Here is the recipe for the biscuits. Which i thought paired excellently with this soup.

Here's what you need:

- 2 cups grated cheese (use whatever you have on hand.  I think cheddar and mozza were awesome)

-1.5 cups rice flour

-2 tsp baking powder

-1 tsp salt

-2 TBspns. honey or agave nectar

-1 egg

-1 cup of milk (i used 2%)

Here's whatcha do:

1. preheat oven to 410 degrees

2. Beat the egg and milk together

3. Mix all dry ingredients together. (this includes the cheese)

4.  Add dry ingredients to the wet ones, and don't over mix.

5. Bake for about 12 ish minutes.  You can add things to them if you want! Onions, bacon, etc.

ENJOY! and happy fall.

Eggplant Roll ups (lasagna roll ups minus the noodles)

Guys.  Don't skip this recipe because you don't like eggplant.  Because we aren't eggplant fans either.  Except...we GOBBLE this up.

It is SO good.

I give you, egg-plant roll ups

It's super simple, it just takes some time to chop those veggies!!  Because i LOAD them on

So, here is what you need (this will feed a family of 4)

-2 LARGE eggplants (if your eggplants are small, get 3)

-Pasta Sauce.  Make your own, or buy a jar with no yucky ingredients :)

-Mozzarella Cheese

-Veggies!!!  You can use whatever you have on hand, i used

*carrots

*zucchini

*onion

*red pepper

Here's what you'll need to do!

1. Preheat oven to 350

2. Slice eggplant into long, thin slices, like this

it should look like this

lay them on a cookie sheet, shake salt and pepper on them, and cook for about 10-15 minutes until they are flexible.

3. While your eggplant slices are baking, chop up all your veggies, put in a pan with olive oil, minced garlic, and all the seasonings of your choice.  Cook up until slightly soft!

4. Combine half the sauce, and half the cheese in a bowl together.

5. Once your veggies and eggplant are all ready, put a spoonful of the sauce/cheese mixture on the end of one slice of egg plant, and then a spoonful of the veggies, and ROLL IT UP, and place in a baking dish.

Repeat this with all of your eggplant

6.  After they are all in the baking dish, use the rest of the sauce you have and cover them, and then sprinkle with the remainder of the cheese and bake for about 12 minutes

:)

then..

EAT.

my kids devour these too.

Nothing makes this mama happy like watching her babes consume mass amounts of veggies.

LOADED gluten and sugar free mac and cheese.

My kids gobble this.  GOBBLE it.  (and my husband does too)

I will say, it has a LOT of cheese in it.  So, this meal is higher in fat for sure.

BUT, it's a GREAT alternative to other mac and cheese meals, and the loads of veggies snuck in are AWESOME.

Here's whatcha need:

1 bag of brown rice elbow noodles

(could also use corn noodles)

Broccoli (about 1 cup)

red pepper (about 1/2 cup)

onion (small)

carrots (about 1/2 cup)

1 bag of sargento sharp cheddar cheese (this brand works BEST)

*you can definitely change up these veggies if you'd prefer different ones! I tend to add zucchini and yellow squash and sometimes spinach and mushrooms to mine ! the possibilities are ENDLESS.

:)

Here's what you do!

1. Pre-heat oven to 400

2. Boil your noodles.

3. While your noodles are boiling, chop all your veggies into small pieces, put on a cookie sheet, drizzle with olive oil salt and pepper, mix with hands, and bake for about 20 minutes or until veggies are soft!

4. Once noodles and veggies are done, mix together in a casserole dish and set aside while you make your cheese sauce! 

5. For the sauce:

- put about 4 tablespoons oil in a pan, and heat up 1-2 cloves of garlic in it! 

- Then add 3 TBspns of coconut flour (could prob sub brown rice or any gf flour) stir really well. 

- Once well incorporated, add 1&1/2 cups milk. Stir until mixture is really hot.

-Dump in the entire bag of cheese, take off the heat, and mix constantly until cheese is melted.

6. dump the cheese sauce over the noodles and veggies, stir really well.

7. This step is optional.  I like to add some cheese on top, and stick in the oven for about 10-15 minutes.   you could skip the add cheese part, and just heat it up in oven until hot and serve!

Easy, yummy and a hit with everyone 

:)

*you can add spices of your liking

I've used red pepper flakes for a little more spice before, i've also used some oregano! The great thing about this recipe is you can sub things in and out to your liking!! :)

if you have questions, don't hesitate to ask!

another SUPER simple side.

I give you...

kale chips.

I'm sure you've probably heard of them before.

I had heard lots about them, and tried them multiple times but wasn't impressed!

Well, I think they just take practice to get them the way you want them!

We love them, and they make their appearance at our table frequently!!

here's whatcha do!

Grab a head of kale.

(oven to 350)

Tear it.

Put it on a cookie sheet

Drizzle with olive oil, add pepper and garlic salt.

Mix with your hands to get it all covered really well!

Put in the oven!!

Watch closely.  I find they go for about 4 minutes, then stir them around, then go not quite another 5.  Basically, when you touch them and they "crunch" they are good to go!

Sit out for a couple minutes, to let cool, and then Munch!

:)

Easiest side ever.

carrot fries!!!

They are SOOO yummy.  Taste a lot like sweet potato fries to me :) but healthier.

So i bought pre-cut carrots at meijer.  A bag would do, you'd just have to cut them to size :) I took the lazy way...

:)

Spread them out on a cookie sheet

add olive oil, garlic salt, and pepper.

Mix WELL with your hands.

put in a 400 degree oven for about 20 mins or so.

Boom.

Easy. Peasy. Tasty.

21 days of NO gluten and NO refined sugar.

Well, some of you know, Mark & I are ending our 21 day detox.  We have felt AMAZING. So, as this 21 days closes out, we've decided...to start over!!  We have noticed the following things:

*more energy
*weight loss
*more alertness
*feeling way more healthy in general!


Many of you have expressed interest in trying this! and i say YES! do it! it feels so awesome!

So, i'm going to post a menu plan, and some needed recipes for the week.  Let me know if this is helpful, and feel free to comment any questions that you have, and i'll do my best to answer!
(if needing more specific help, let me know)

I'll post a few breakfast & Lunch Ideas, you can pick and choose, or do whatever you'd like.  It's not a strict "follow these rules" diet, just to keep the gluten & sugar out!


(sweetners that are UNrefined are allowed:
raw honey
100% raw agave nectar
100% raw maple syrup)



Breakfasts Ideas
-Eggs, fruit, breakfast meat
-GF oatmeal with berries, natural peanut butter, & greek yogurt
-Brown Rice bread with natural peanut butter & a banana


Lunch Ideas
-Salads with chicken, nuts, & loads of veggies
-Sandwich (brown rice bread), veggies& hummus, cheese


Dinner Plan:
(this is not a strict "diet plan" this is simply an idea for what to eat if your super lost and need some guidance !)

you can always add a salad, or more veggies, or some fruit, if desired!  

Monday:  Chili!  (crock-pot baby!) (ground turkey-LEAN. diced tomatoes, lots of beans.  make sure there is NO sugar added in beans and matos!)


Tuesday: Breakfast for dinner!  Waffles with fresh berries  (i like to top mine with berries, natural peanut butter and some 100% pure maple syrup)


Wednesday: Chicken with roasted zucchini, yellow squash, onion, and carrots.    (cut up all veggies, coat with olive oil and desired spices, roast in aluminum covered baking sheet in a 425 degree oven for approximately 20 minutes, or until veggies are soft. Stir once or twice during that time.)


Thursday:  Taco Soup.  (this is a crockpot meal, make a large amount and then you can eat off of it for lunch or dinner another night!)


Friday:  Pizza Night!!  Almond Crust Pizza, with salad or a veggie on the side!


Saturday:  Sweet Potato "chips", choice of meat, & Salad


Sunday:   Roasted Vegetables, Seasoned brown rice, some fresh fruit, & choice of meat!




here are recipe links that you'll need for this specific meal plan:

for the taco soup: http://www.imafanoffood.blogspot.com/2013/07/taco-soup.html

almond crust pizza: http://cavegirlinthekitchen.blogspot.com/2009/07/paleo-pizza.html

waffles:

Gluten-Free Dairy-Free Waffles

• 3 cups rice milk
• 1 cup brown rice flour
• 2 cups gluten-free oats (you could also use millet or brown rice)
• 4 Tablespoons coconut oil, melted
• 4 teaspoons vanilla
• 4 eggs
• 4 teaspoons baking powder
• 2 teaspoons salt
• 1 teaspoon baking soda

In a Vita-Mix (or other powerful blender), combine rice milk, grains, coconut oil, eggs, and vanilla. Blend on high for two minutes until the grain is completely ground and blended.

Add baking powder, salt, and baking soda. Turn on blender again and mix until blended. Oil or butter the waffle iron and cook waffles for 2-4 minutes each, until done.

Makes around 10-12 waffles.

If you need help knowing how to make roasted veggies, or anything else, please comment or email me at lroseburkey@gmail.com. I'd be happy to help!

If you do this, let me know how your feeling! I'd love to hear about it!

Clean eating "reese cups"

Mark and I are on day 10 of a 21 day detox.  It is a refined sugar and gluten free detox.  It has had its ups and downs, but it is going well.  My body is responding quite well to it and i'm considering staying off gluten full time if i continue to feel better.

With that being said...this girl needs some chocolate in her life semi-often.

So i whipped these guys up:

Ingredients:

• 1 Cup Coconut Oil
• 1/2 Cup Natural Cocoa
• 1/4 Cup + 2 Tbsp Pure Maple Syrup
• 1/3 Cup Pumpkin Puree
• 1/3 Cup Natural Peanut Butter
• 1/3 Cup Pitted Dates
• Dash of Salt

Directions:

1. Spray a mini muffin tin with non-stick cooking spray.
2. Using your small food proccessor bowl blend your coconut oil, cocoa and 1/4 cup of maple syrup until smooth (stopping to scrape down the sides occassionally).
3. Using a large food processor bowl blend your pumpkin puree, peanut butter, dates, salt and 2 tbsp maple syrup until smooth. If you experience the batter being too thick add 1 tbsp of warm water and continue blending.
4. Place 1/2 tbsp of your chocolate mixture in each muffin cup.
5. Then layer just under 1 tbsp of your peanut butter mixture on top of the chocolate layer.
6. Finally, place another 1/2 tbsp of the chocolate mixture on top of the peanut butter layer.
7. Cover with saran wrap and place in the freezer for 2-3 hours.
8. Remove and enjoy!

store in freezer.

if you make them, let me know how ya like them!  :) 

One of those dinners.

You all are familiar with the whole, "what in the world am i gonna make for dinner" question.  Those days when you end up having eggs for dinner or pancakes or some kind of weird canned vegetable that's been at the back of your pantry for a while.

So, last night was one of those nights.  I had some broccoli, some rice, some fruit, and some cauliflower.

and so we had this...

That is brown rice, covered in a ooey, gooey, alfredo cheese garlic sauce.

WOW. it was so good.

and the best part..it's made from:

cauliflower.

I will be using this Alfredo sauce recipe from now on!!  What an awesome way to SNEAK in veggies. And it would be good over anything!
The best part for me???

MY KIDS DEVOURED IT!

So, here's the recipe:

(makes about 5 cups)

INGREDIENTS

• 8 large cloves garlic, minced
• 2 tablespoons butter
• 5-6 cups cauliflower florets
• 6-7 cups vegetable broth or water
• 1 teaspoon salt (more to taste)
• ½ teaspoon pepper (more to taste)
• ½ cup milk (more to taste)
• colby jack or mozzarella cheese (optional)

INSTRUCTIONS

1. Garlic: Saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside.
2. Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.
3. Puree: Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sauteed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce.  Add cheese to your taste, and gradually stir in until melted and well incorporated. You may have to do this in batches depending on the size of your blender. Serve hot! If the sauce starts to look dry, add a few drops of water, milk, or olive oil.

Let me know if you love  it as much as WE did!

Crustless, Gluten-free, refined sugar free, grain free HONEY LEMON CHEESECAKE.

one word.

yum.


It's actually easier then one would think to find a "dessert" that isn't full of crap not good for you stuff.

It generally takes more time because there are a lot of nuts and dates and things of that sort.

BUT, not this beauty.

Quick & Easy!!!!

it's super light!  PERFect summer dessert.

Here's what you need to buy:

• 1 1/2 cups plain 2% greek yogurt (I don't recommend using fat free)
• 1 cup non fat cream cheese
• 1 tsp vanilla
• 1/4 cup + 1 tbsp honey
• 3 egg whites
• 1/4 cup arrowroot starch or cornstarch
• 1 tbsp lemon zest
• 1/2 of a lemon's juice (plus more to taste) 

Preheat oven to 350F.  Combine all ingredients in a large bowl.  Mix until all ingredients are incorporated.  If it looks a little thin, that is OK!  Pour mixture into a greased 8x8 circle pan (a springform is best).  Bake in preheated oven for 40 minutes.  Remove from oven.  Chill in fridge overnight, or for at least 8 hours.  After chilled, cut into slices and serve chilled.  Store leftovers in the fridge.

i actually only chilled mine about 6 hours...but it was just fine.

I also put lemon zest all over the top! :) 

disclaimer:  Obviously this will not taste like a cheesecake laden in sugar and butter and fat.  Don't expect that or you will be disappointed!  Changing your "dessert" palate over to a more real-food way of living is so good for you and if you get used to that, you'll probably really enjoy this little cake :) 

Small changes for a more "real" diet.

Some things to a "real food" diet can be quite overwhelming. I'm the first to admit it takes MUCH MORE TIME.   But there are somethings that you can switch over, that are really quite easy!
Here's a GREAT example.

Dried onion soup mix.  Yummy on meats, for burgers, in a roast, etc.  let's take a look at what we've got in a dried onion soup mix at the store:

first off, holy ingredient list. 

second off, "autolyzed yeast extract" = MSG.

oh..and what the crap is "anti caking agent" ew.

just a few of the nasties this thing contains.

Sooo...why not just make our own??

Here's a recipe:

2/3 cup dried minced onion

1 Tbsp parsley flakes

2 tsps onion powder

2 tsps turmeric

1 tsp celery salt

1 tsp sea salt

1 tsp favorite sugar/natural sweetener (can omit) 

1/2 tsp ground black pepper

Mix all together and whoa-la Onion Soup Mix!

yes, you have to mix spices together.  Yes, you have to maybe buy some spices.  But make it in bulk! Then your set!

Baby steps to help us all step away from the nasty junk we put in our bodies FAR too often!

Taco Soup.

Let's talk about an EASY meal.  This would be that meal.


(get your crock-pots ready!)

Taco Soup.  Really it seemed to be a version of white chicken chili.  But man, it was GOOD.  and it's good for the waist-line too :)   You could take out the cheese and brown rice chips that I topped mine with to make it even less calories :)

So throw the following things in your crock-pot

*1 lb chicken breast

*1 cup chicken broth (i didn't have enough so i threw so beef broth in too.  Just use whatcha got!) 

*1 can of black beans (drain and rinse)

*1 can of white beans (drain and rinse)

*1 can of diced tomatoes (don't drain- use that juice!)

* 3/4 plain greek yogurt

*1 4oz can diced chilies (I stuck with mild so my kids would eat it- but get hotter if you want it hotter!)

*2 T fresh squeezed lime

*1 clove garlic

*1 T oregano

*1/2 t onion powder

*1/2 tsp paprika

*1 tsp cumin

*1 tsp dried cilantro (could use fresh too! just used about 2 T if using fresh)

Then...here comes the hard part

turn your slow-cooker on.

:)

cook for 4 hours on high

and about 6 hours on low

Then shred up your chicken and stir well and serve hot!! Add cilantro on top and cheese if you wish 

:)

and ENJOY!