Summer's Salad

Simple yet satisfying...
Romaine lettuce
Spinach
Raspberries
Blackberries
Avocado
Orange

And Braggs berry dressing in the health food section

Chocolate Power Bars

I am really excited about this recipe as it is both healthy and delicious (boo ya!) The Bulk is made up of dates ... (stick with me, yes I also hardly dislike dates) but they are super nutritious and when masked by delicious flavors like chocolate then wholla you get something quite amazing and nothing date like :) Then original recipe called for espresso so if you like espresso then go ahead and crank it up, but that is not the way I roll.Also please be warned if you do not have a strong, large food processor then you will not be able to mix the dates, sorry bummer I know. My husband thinks they taste like brownie batter? 

Chocolate Power Bars


1 ½ cups pecans, lightly toasted

¼ cup cacao powder

10 large medjool dates, pits removed

1 tablespoon vanilla extract

10 drops stevia

2 tablespoon agave nectar

Blend pecans, cacao and espresso in food processor until finely ground

Add pitted dates and process until blended into dry ingredients

Process in vanilla, stevia and agave until well combined

Press mixture into an 8x8 inch Pyrex baking dish, add a little water if your batter is crumbly when handling

Freeze for 2 hours, then cut into squares
 
They travel well and they make great picnic or lunch treats!

Summer smoothie... oh so sweet

Doesn't Summer just scream smoothie? Well not only does it flood my memory with hot summer day memories, but just the thought cools my mind and body. This is a very basic smoothie recipe, so once you have it down then you can really make it fun and add what you like or have on hand. The only thing that really needs adjusting is the sweetness... If your fruit is not super sweet then the smoothie will not be super sweet. I adjust by tasting once it's all blended and then add 1 tablespoon of agave at a time until it reaches desired sweetness.

Ingredients:

1.5 cups sliced strawberries, plus 2 whole strawberries (for fancy garnish)

1 banana (this is the yogurt substitute)
1/2 cup raspberries

1 cup rice milk (or low-fat or skim milk also almond is good depends on my mood?)

1 cup ice

1 tbsp. honey or agave

1 tbsp. wheat germ

Directions:

Combine the 1.5 cups strawberries, raspberries, banana and milk of choice in blender and blend until smooth.

Add ice, honey/agave, and wheat germ to the blender and blend again until all ingredients are combined and smoothie is creamy.

This recipe will make two servings, so pour smoothie into 2 glasses. Slice the two whole strawberries in half and garnish the glasses with the sliced strawberries.

K now you can substitute mango, pineapple, blueberry, banana..... for the raspberries genius!

Clean Eating Banana Bread

Let me first start off by apoligizing that I have not been posting. I truley believe "any excuse no matter how valid lessens the man", that being said we have been traveling as a family. Supporting my husband in his mountain bike racing. Also our oldest daughter is having open heart surgery in less the 1 week. Needless to say I have excuses and truthfully my family is always my #1. That being said please forgive me and I hope to start posting more regulary after my daughters surgery. UGH how not fun was that. K now to the fun.

Around here we always have ripe bananas laying aroud. If I can't start baking right away I jusp pop the banna into the freezer for later use!  I LOVE making banna bread or muffins out of this recipe. I always double or triple this recipe, because it goes fast.

Banana Bread

Ingredients:


Nonstick cooking spray

1 1/2 c. whole wheat pastry flour

1 1/4 tsp. baking powder

1/2 tsp. baking soda

1/2 tsp. ground cinnamon

2 slightly beaten egg whites

1 c. mashed ripe bananas (3 medium or 2 large)

1/2 c. agave nectar

1/4 c. canola oil

1 vanilla bean seeded or 1 tsp. vanilla
A pinch of sea salt (1/16 tsp.)

Directions:

Coat an 8x4x2-inch loaf pan with nonstick cooking spray and set aside. Mash bananas and set aside. In a medium bowl combine whole wheat pastry flour, baking powder, baking soda, cinnamon, and sea salt. Set aside.

In a large bowl combine egg whites, banana, agave nectar, and oil. Once mixed well, add flour mixture all at one time to banana mixture. Stir until moistened. The batter should be lumpy. Spoon mixture into pan.

Bake at 350 degrees for 40 to 50 minutes. Test doneness by inserting a wooden toothpick near the center of the bread. The toothpick should come out clean.

Cool in pan on a wire rack for approximately 10 minutes. Remove bread from pan and cool completely on the wire rack.

Almond Butter Chocolate Chip Cookies

Thanks to Clean Eating Magazine one of my new favorite things

Almond Butter Chocolate Chip Cookies

INGREDIENTS:


1 cup unsalted almond butter, stirred well

3/4 cup Sucanat

1 large egg

1/2 tsp baking soda

1/4 tsp sea salt

3 oz dark chocolate (70% cocoa or greater), broken into small pieces

INSTRUCTIONS:

Preheat oven to 350°F. In a medium bowl, stir together first 5 ingredients until blended. Stir in chocolate.

Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets. Bake for 10 to 12 minutes or until lightly browned. Let cool on baking sheets for 5 minutes. Remove to a wire rack and let cool for 15 more minutes.



Nutrients per cookie: Calories: 110, Total Fat: 8 g, Sat. Fat: 1.5 g, Carbs: 10 g, Fiber: 1 g, Sugars: 3 g, Protein: 2 g, Sodium: 55 mg, Cholesterol: 10 mg

Nutritional Bonus:

While dark chocolate contains potent antioxidants, think twice before enjoying it with milk. Researchers have found that the bittersweet treat’s free-radical fighters may bind with the protein in milk, interfering with antioxidant absorption and possibly negating any associated health benefits.

Bannana Oat Chocolalte Chip Cookies

My super amazing, cute, stylish, and skinny/healthy sis Seas shared these with me. She is such an inspiration running around after 2 cutie pie girls. So glad she did, they are my new favorite.

I know my health movement may scare some of you. But these little suckers are yummy and truly good for you! At my house we call them granola bars simply because if my 2 year old hears the word cookie, then "cookie" is all we hear for the remainder of the day! If you have ever had a 2 year old then you know what I'm talking about! The other reason I heart this recipe is because most the ingredients are probably sitting in your pantry. Nothing to funky.

KCL hint: when bananas start to over ripen I simply unpeel them and pop them in the freezer, thus I always have ripe bananas on hand to make yummy banana bread/pancakes/cookies.

3 large, ripe bananas, well mashed (about 1 1/2 cups)

1 teaspoon vanilla extract

1/4 cup coconut oil, barely warm - so it isn't solid (or alternately, olive oil)

2 cups rolled oats

2/3 cup almond meal

1/3 cup coconut, finely shredded & unsweetened

1/2 teaspoon cinnamon

1/2 teaspoon fine grain sea salt

1 teaspoon baking powder

6 - 7 ounces chocolate chips or dark chocolate bar chopped

Preheat oven to 350 degrees, racks in the top third.

In a large bowl combine the bananas, vanilla extract, and coconut oil. Set aside. In another bowl whisk together the oats, almond meal, shredded coconut, cinnamon, salt, and baking powder. Add the dry ingredients to the wet ingredients and stir until combined. Fold in the chocolate chunks/chips.The dough is a bit looser than a standard cookie dough, don't worry about it. Drop dollops of the dough, each about 2 teaspoons in size, an inch apart, onto a parchment (or Silpat) lined baking sheet. Bake for 12 - 18 minutes. I baked these as long as possible without burning the bottoms and they were perfect - just shy of 17 minutes seems to be about right in my oven. Bake them a lil longer then you think.

Makes about 3 dozen bite-sized cookies.

This cookie is delicious as is but for my sweet tooth 7 year old I added 1 cup agave. These were also majorly mouth watering. So make your pick yummy or super sweet...

be healthy be happy kcl

Oh ya and they are 2 year old approved!

Chocolate chip cookies with almond flour

So it's official I'm 30! It actually is really just a number and the thought of it is much worse then the age. I was blessed enough to be on a  big family trip to so cal over my birthday. Thus I was not food blogging, please forgive me. We stayed on Coronado Island (it's a peninsula but they call it an island!), and unfortunately there was not almond butter or almond flour available... quite a bummer. I have been wanting to try this recipe for some time now. And since I skipped the bday cake on my 30th I thought I would gift myself a little yummy treat.

What I really loved about these is they taste gourmet. This is my first time with almond flour and it is delicious and has a slightly grainier consistency then plain old white flour ( i mean poison jk.) I liked that the recipe does not contain butter but instead uses a much healthier grape seed oil, lovely. I baked mine around 9 minutes to achieve a chewy slightly crunchy cookie. It has a great ratio of choc chips to dough. My family enjoyed them so that I did not even get to snap a pic, so sorry! These are really quite incredible considering they contain no white sugar, no white flour, no butter or eggs! I'm now inspire to try them with coconut oil!

Gluten Free and Vegan Chocolate Chip Cookies
Thanks Elana you are truly genius in the kitchen


2 ½ cups blanched almond flour *

½ teaspoon celtic sea salt

½ teaspoon baking soda

½ cup grapeseed oil

1 tablespoon vanilla extract

½ cup agave nectar

1 cup dark chocolate chips 73% cacao



Combine dry ingredients in a large bowl

Stir together wet ingredients in a smaller bowl

Mix wet ingredients into dry

Form ½ inch balls and press onto a parchment lined baking sheet

Bake at 350° for 7-10 minutes

Cool and serve

Makes 24 cookies

*Note * Bob's Red Mill Almond Flour does not work! For some reason the consistency is different and will result in a runny sloppy mess!

Four Bean Taco Soup and Homemade Taco Seasoning Recipe

My family has eaten devoured taco soup forever. It is truly a staple in our home. So when we went clean I knew we had to still have it. I do not miss the meat at all and love all the yummy fixins I serve it with. We eat it as a soup, then eat it over brown rice delicious both ways.

Four Bean Taco Soup

3 cans ready cut diced tomatoes

1 can black beans

1 can kidney beans

1 can great northern beans/white

1 can whole pinto beans (not refried)

1/4 cup red onion diced

1 cup frozen corn

1 green pepper diced

2 T. Agave

1 packet taco seasoning (if you like it more spicy or flavorful you may want to use 1 1/2 packets) or *homemade taco seasoning: 1 t. chili powder, 1 t. cumin, 1/2 t. paprika, 1.2 t. garlic powder, 1 t. cornstarch, 1/4 t. sea salt, 1 T. dried onion.

Drain and rinse all beans. Add all ingredients to large stock pot. Cover with water mix and stew for 30 minutes.

This sits great in a crock pot all day and freezes well also!

Serve with guacamole, pico de gallo, green onions, cilantro, multi grain tortilla chips (food should taste good has a delicious one)...

Maple Granola Crisp

This is a new found favorite. It is quite like the crisp on apple crisp. I promise you the flavors are exquisite, if only you could smell what I am smelling! Not to mention it is really good for you. Serve as a dry cereal, snack, or treat on top of baked apples or frozen yogurt.

Homemade  Maple Granola Crisp Recipe:


Ingredients
3 cups old-fashioned rolled oats (not instant)
3/4 cup sliced or slivered almonds
1/2 cup raw sunflower seeds
1/2 cup (45 grams) raw pumpkin seeds
1/2 tablespoon wheat germ
1/2 tablespoon ground cinnamon
1/4 teaspoon salt
2 tablespoons olive oil
1/2 cup (120 ml) pure maple syrup (preferably Grade A Dark Amber. Pure maple syrup that is labeled Grade A Dark Amber is made later in the season so it has a darker amber color with a stronger maple flavor.)

1 cup dried fruits (cranberries, cherries, apricots, dates, figs, and/or raisins) (optional read label for added sugar, most dried fruits are packed with sugar)

Directions
Preheat oven to 325 degrees and place rack in the center of the oven. Line a baking sheet with parchment paper.
In a large bowl combine the rolled oats, nuts, seeds, wheat germ, ground cinnamon, and salt.

In a small bowl, stir together the oil (or melted butter), and maple syrup. Pour this mixture over the dry ingredients and toss together, making sure all the dry ingredients are coated with the liquid. Spread onto the prepared baking sheet and bake for about 30 - 45 minutes or until golden brown, stirring occasionally so the mixture browns evenly. (The browner the granola gets (without burning) the crunchier the granola will be.) Place on a wire rack to cool. You will notice that the granola may still be sticky when it is removed from the oven but it will become crisp and dry as it cools. Make sure to break up any large clumps of granola while the mixture is still warm. Once the granola has completely cooled, store in an airtight container or plastic bag in the refrigerator. It will keep for several weeks.

Makes about 5 cups.

Note: Once the granola has cooled completely you can add a variety of dried fruits; cherries, cranberries, raisins, and apricots are popular choices.

be happy be healthy KCL

Easy Fluffy Clean Whole Wheat Pancakes

I bet there are not a lot of other food blogs out there showing off their pancakes on paper plates! BOO YA, let's just say it was a busy morning and simple is the way I roll!

Easy Fluffy Whole Wheat Pancakes


(serves 1 person-3 regular size pancakes. So easy to multiply the recipe for number of hungry tummies.)

Ingredients
1/2 cup whole wheat pastry flour (finer and less nutty texture then whole wheat flour one of my favs!)

1/2 tsp baking powder

1/8 tsp salt

1/2 cup almond milk (or milk of your choice)



Mix the dry ingredients together and then add your milk. Stir to combine and fry in a nonstick skillet or in a little coconut butter in a regular skillet.

Serve with real maple syrup. For my kids I combine equal parts agave and pure maple syrup, it has a thicker consistency and much more like "crappy syrup" in thickness.

Guacamole

Oh homemade guacamole is so simple and so much tastier! I like mine real simple and if I want then I add salsa or Pico de gallo afterward.

Ingredients
5 avocados
2 T. fresh lime juice
1 t. garlic powder
1 t. sea salt

Cut avocados in half and remove pit, but save for later. Mash up with the back of fork it a good sized flat bowl.  I like to leave a few chunks. Stir in remaining ingredients. Store and serve with pits in to reduce browning.

be happy be healthy KCL

Pice De Gallo

Ingredients

10 large tomatoes
2 garlic cloves peeled
1/2 green bell pepper diced
1/4 red onion diced
1/4 sweet white onion diced
1/3 bunch cilantro finely diced
1 t. sea salt
2 T. lime juice

*for the entire bowl of salsa you will need 1 jalapeno pepper if you want it medium and 2 jalapeno peppers if you want it spicy hot.

Dice 8 tomatoes and place in large bowl. In a blender blend 2 remaining tomatoes to liquid add 2 garlic cloves blend, add to diced tomato bowl. Add all remaining ingredients.

At this point I separate the bowl and leave 1/2 the salsa mild. Then add 1 jalapeno pepper diced with seeds to the other half this makes a hot salsa. The heat level varies depending on the heat of the individual pepper. And it will get hotter the longer it sits in the fridge.

Put in air tight container in fridge and stays for about a week.

be happy be healthy kcl

How to cut the perfect fresh pineapple or otherwise titled I never have to buy canned pineapple ever again...

The good thing about this post is you are probably here because you want to learn something. The bad thing is you get up close and personal with my nails. YES I bite my nails, and I'm never quiting. It's my guilty pleasure, come on I don't eat white sugar or flour and don't drink soda. K just had to warn you...

 Let's start of by discussing how to pick the perfect pineapple. If the outer is green it is not ripe yet. I prefer one that has a yellow/brownish skin. I also like it to give just the slightest bit when I press my thumb into it. Too much give and you get an overly ripe pineapple.

Grab a good serrated knife. Lay her (I'm sure pineapples are girls? With all that hair!!! ha) down on a cutting board. Now cut the bottom of the pineapple about 1/2 inch up.

 Same exact thing on the top. Cut about 3/4 of an inch off. I work w my garbage can right at my side and toss all the rubbish to keep a clean work space.

 Now stand her up on the great stable bottom you created and cut down removing about 1/4 inch of outer skin. At this point you will know if you need to remove more. If there are lots of brown circle spots you need to keep trimming. Just a few don't bother me. I want all the goodness this fruit had to offer.

 Continue trimming all the outer skin until you have a perfect yellow pineapple. Now you can see the core. Just like an apple a pineapple has a core. I cut around it leaving the pineapple in 4 large slices. then discard the long tough square core.

 Now you dice to desired size and store in an air tight container in refrigerator. Keeps for about a week! So Yummy, it's my 7 year old's favorite food! Funny she has always hated canned pineapple!

be happy be healthy KCL

Fresh Tropical Pineapple Salsa

This is such a nice take on salsa, light and fresh. It just screams summer time at a resort. I serve it buffet style with guacamole, pice de gallo, and tortilla chips. It's also great to liven up your favorite chicken or fish. I cut about 2 pineapples a week, this is a great way to use it. I also just love how simple food is delicious food!

Fresh Tropical Pineapple Salsa

1/3 of a whole fresh pineapple diced (*my next post will be how to cut a pineapple)
1/2 red onion diced fine
1/4 of a bunch of cilantro diced
1 T. lime juice
2 T. orange juice

Combine all ingredients and let flavors combine in refrigerator for 2 hours before serving. Lasts 7 days refrigerated.

be happy be healthy KCL

Nock your socks off Chocolate Chip Brownies

 Oh I am so thrilled with these brownies I can hardly contain myself. They are rich sweet and decked in chocolate, what more could you ask for from a brownie? Honestly I'm kinda of a brownie snob, store bought are groodie and boxed brownies just taste so artificial and full of chemicals to me. I have preferred the homemade brownie forever. Here is the incredible part this brownie is missing flour and sugar!!! And it is so rich and decadent you won't even know, I promise. You may have to run to the store to pick up a few speciality products but they are worth it. And while it is healthy, don't blame me if you don't loose weight eating it!

The original recipe came from Elena she is genius at gluten free and sugar free!

Nock your socks off Chocolate Chip Brownies


Ingredients
1 (16) ounce jar salted almond butter, smooth roasted (health food section/costco)

2 eggs

1 ¼ cups agave nectar

1 tablespoon vanilla extract

½ cup cocoa powder

½ teaspoon celtic sea salt

1 teaspoon baking soda

1 cup semi sweet chocolate chips ( or 1 cup dark chocolate chips 73% cacao)



In a large bowl, blend almond butter until smooth with a hand blender
Blend in eggs, then blend in agave and vanilla
Blend in cocoa, salt and baking soda, then fold in chocolate chips
Grease a 9 x 13 pyrex baking dish
Pour batter into dish

Bake at 325° for 35-40 minutes

Makes about 24 brownies

I am so thrilled to be baking up to my level of excellence again!

be happy be healthy kcl

Peanut butter whole wheat thai pasta the clean edition

 If you are a fan of my food you will notice that this recipe looks super familiar. I took a family favorite and adapted it for clean eating! It is delicious and now even better for you! My kids always gobble this up and dont even complain about the vegetables, some meals that is all they do... complain about the vegetables!

Sauce Ingredients
1/2 cup  vegetable broth (clean) or chicken broth

1/4 cup chunky peanut butter I grind my own at Good Earth (it is so much better for you!)
3 Tbs Bragg's liquid amino's or 1/4 cup low sodium soy sauce (if you don't have low sodium mix 1/8 cup soy sauce to 1/8 cup water)
3 tbs  honey
2 tbs rice vinegar
2 tsp grated, peeled fresh ginger (may use powder instead)
2 tsp chili paste with garlic
4 garlic cloves minced
*I also add a small dab of red curry paste be careful a little goes a long way
Combined and cook all ingredients in saucepan over medium and whisk until smooth, about 5 minutes. Set aside. I make this and save the extra in the freezer for next time.

Pasta Ingredients
whole wheat spaghetti
1 1/2 cup baby carrots
1 1/2 cup broccoli, washed trimmed and cut into bit sized pieces

Cook pasts according to package directions 9-11 minutes. At 6 minutes add baby carrots to boiling pasta pot. Then at  8 minutes add broccoli to boiling pot of pasta and carrots. Didn't I just save you 2 pans? You are welcome. When pasta is cooked to desired al dente drain the add pasta to the pan of sauce and toss over low heat for 1 minute.

Garnish with cilantro, green onions, sprouts.

* Optional* Remember I grill pounds of chicken at a time and then cube the extras and freezer? I use the chicken here grilled lemon chicken. If you need just bake chicken until no longer pink and cube. We no longer eat a lot of chicken but add it if your heart desires the lemon chicken is my all time favorite it is delicious.

Be happy Be healthy KCL

Favorite Asparagus

Oh my golly goodness this is delicious! I love serving it over brown rice or quinoa. Also beautiful as a simple side. my kids go crazy for this veggie! boo ya

1 1/2 pounds fresh asparagus
olive oil
2 cloves crushed garlic
1/2 small white onion fine dice
no salt seasoning (costco has a great one)
3 tbs Bragg's liquid amino's (find it at the health food store or health section) or 1/4 cup soy sauce (but soy sauce is not clean)
3 tbs honey

In large saute pan add 1 tbs olive oil. Over medium heat saute garlic and onion. While cooking trim asparagus into bit size pieces. Here are all my hints for asparagus... keep in fridge upright in a glass of water with a couple inches water. This helps it keep longer. Then before you trim the tough ends bend one asparagus holding the bottom and top and the asparagus will naturally break at the perfect spot. Discarding all the rough bottom but keeping the yummy rest. Smart huh? Then use that asparagus as a guide for trimming the rest.  Add asparagus to pan and saute over medium heat until it is cooked through but very crisp, about 4 minutes.

 Add no salt seasoning just a dash or two, Bragg's (warning this is saltier then soy sauce, but it is such an incredible product. It is amino acids derived from soy. It is amazing and delicious I use it with and on everything! You should try it.) or soy sauce and honey. Mix all together and let cook another minute.

Serve as a side or over brown rice or quinoa.

Be happy be healthy KCL

Vanilla coconut granola

I love granola and few things come close to it's decadent aroma. Shear heaven on earth and the beast part is it's a treat you can feel good about. I serve this with milk for breakfast, or sprinkle it on yogurt or ice cream!  Also I double it, it goes fast around here.

*Please read the whole recipe before beginning you don't just throw all the ingredients into a bowl!*

Ingredients

vegetable oil cooking spray  (pam)


4 cups old fashioned oats

1 cup shredded coconut (if you are being healthy go for unsweetened)

1 cup sliced almonds

1/2 cup golden brown sugar, packed

1/4 teaspoon salt

1/8 teaspoon ground cinnamon

1/3 cup vegetable oil

1/4 cup honey

2 tablespoons sugar

4 teaspoons vanilla extract
 
Directions
 
Position rack to middle of oven and preheat to 300*.
 
2 Lightly spray large baking sheet with nonstick spray.
 
Mix next 5 ingredients in large bowl.
 
Combine oil, honey and sugar in small saucepan; bring to simmer over medium heat.
 
Remove from heat; stir in vanilla.
 
Pour hot liquid over oat mixture; stir well.
 
Using hands, toss mixture until thoroughly mixed.
 
Spread granola on prepared baking sheet. 
 
Bake until golden brown, stirring occasionally, about 30 minutes (but check after 20). I like a soft baked granola (20 min) so bake it according to your liking. 
 
Transfer sheet to rack; cool granola completely.

(Can be made two weeks ahead. Store in airtight container at room temperature.)

Makes about 8 cups.

Cedar grilled salmon topped with fruit salsa

My wonderful mother in law ( I know she doesn't read this blog, so technically I'm not sucking up!) makes this and it is one of  my favorite meals at her home. Now that is saying a lot, because she can cook. Plus  I DO NOT EAT SALMON! I know call me boring, but it's not my favorite. Oh but this cedar grilled salmon is to die for!

So let's start at the beginning shall we

Soak cedar boards in water (1 hour at least.) These can be picked up at Costco or in some BBQ sections. They are not reusable, but they add such flavor they are so worth it.

Once planks are soaked cut all skin off salmon fillets and cut into serving sized portions. Try to keep the pieces close to the same size, this really helps with even cooking of all fillets. Then put on plank boards that are no longer in water.

Next sprinkle salmon with salmon/fish seasoning (spice isle, can't find it use lemon pepper.) 

Now brush with Yoshida's oriental gourmet sauce.

Preheat grill on medium high heat.

Dice cantaloupe, strawberries, fresh pineapple, and kiwi. Add 2 tbs, Tang Orange powder and mix.

Looks yummy! MMM

Now grill salmon on medium low heat for 20-25 minutes. Depending on serving size smaller thinner pieces will cook quickly.

Now bringing it all together.

First layer steamed rice (rice cooker?)

Second layer delicious salmon cooked to perfection

Third layer your beautiful fruit salsa!

Enjoy, I know I do KCL