Poached Eggs on top Lemony Spinach

8 minute breakfast! perfect for on the go or even breakfast in bed! filled with tons of protein, iron & anti inflammatory properties! 

ingredients: 

  • 2 cups & 2 tbsp of water
  • 1 lemon
  • 2 brown organic eggs
  • 1 1/2 cups of spinach 
  • 2 slices of GF toast 
  • 1/2 avocado (optional) 

directions: 

  • boil 2 cups of water with a squeeze of fresh lemon
  • break the 2 eggs in a small bowl. when the water comes to a boil, add the eggs slowly into water & leave to poach about 5-8 minutes
  • in a non-stick pan, heat up 2 tbsp water & remaining lemon juice. add spinach & cook until wilted
  • pile spinach onto a plate & top with poached eggs
  • serve with gf toast & avocado  

Baked Sunflower Seed Apples

My amazing new creation! I felt like having a fancy dessert tonight so I made this bad boy to satisfy that sweet tooth without undoing my entire day.

I obvi had to have some vegan soyfree ice cream too!

 

Ingredients:

-Organic granny smith apple

-GF instant oatmeal

-Sunflower seed butter

-Cinnamon

-Pink Himalayan Salt

Prep:

Slice the top off of your apple and save. Core out the middle of your apple enough to add oatmeal & sunbutter. Add as much, as little or anything else you’d like to! Top your dessert off back with the top of the apple and bake in the over at 350° for 12 minutes. Serve with Vegan Soy free ice cream and top with Pink Himalayan Salt! ENJOY!!! 

Moroccan Carrot Salad

This salad is no joke, amazing, so easy to make, delish & has tons of amazing health benefits!! I have this salad as a meal over greens or just alone as a snack!

Ingredients:

-3 medium carrots

-2 tbsp. evoo

-2 tbsp. lemon juice

-2 tbsp. cilantro

-1 chopped garlic clove

-1/4 tsp. ground cumin

-1/2 tsp. paprika

-dash of cinnamon

-Pink Himalayan salt.

Prep:

Grate carrots & combine with all of above in a large bowl, cover & let marinate for 2 hours & enjoy!!

Quick Easy Dinner

Need a quick easy & super clean delish meal for dinner??

All of this I made in 5 mins! It's all in the prep work!

Ingredients:

-Red Quinoa {all you do is boil 1 cup with 2 cups water for 15mins!}

-Steam broccoli

-Frozen wild organic shrimp

-Cinnamon

-Cumin

-Red pepper flakes

Prep:

Bake the shrimp at 350 for 12mins with sprinkles of cinnamon, cumin, red pepper flakes, pink Himalayan salt & pepper. While baking, boil water for quinoa & follow directions. Steam broccoli (or veggie of choice) & top with some fresh lemon!

Tip:: this meal is so yummy. I make enough for 4 meals but when I got back into the kitchen it was all gone & had to make more! 

Grilled Poblano Pepper & Corn Salad

 Have you ever grilled your peppers??

They are SO GOOD!!

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Ingredients:

-1 roasted corn on the cob

-1 roasted poblano pepper

-Organic Mixed Salad

-Cherry tomatoes

-Choice of protein (fish, turkey, chicken)

-Pink Himalayan Salt

-Black pepper

-1 lemon

 

Prep:

Toss all ingredients together, top with Pink Himalayan Salt, Black pepper, cilantro & freshly squeeze lemon! Best salad EVER! Filled with protein, veggies & will keep you full for hours! 

TACOS

I could eat tacos every day & I usually do!

Ingredients:

-Organic farm vegetarian fed ground turkey

-Peppers

-Garlic

-Asparagus (or any veggie!)

Prep:

I get gluten free taco seasoning (can be found at any health food store), mix all together & bam! done! so simple & fast! endo approved, bikini approved & 21 day fix approved!

Tip: Can be eaten with GF corn tortillas! I toast up my tortillas & break them up into pieces for chips! Enjoy with salsa or Daiya cheese!

ENDO APPROVED PANCAKES!

I finally have perfected the best pancakes! SO healthy, easy & delish!

Ingredients:

-1 pack Gluten free instant oatmeal

-1 brown organic free range vegetarian fed eggs

-1/2 banana

-Vanilla extract

Prep:

In a blender add all ingredients & blend well. While blending pre-heat a non stick pan. You will need the pan to be HOT! Once the pan is hot, slowly pour pancake mix into pancakes! About 5 mins each side or until brown. Serve with the remaining banana and/or fruit of choice.

Options::

Feel free to add any additional protein (such as vegan Shakeology), vegan , GF & soy free chocolate chips (such as EnjoyLife) or top with some Coconut Secret Organic Raw Coconut Aminos as your syrup!

Tip::

Make extra, pack away and freeze for on the go! 

Pepper Egg & Sweet Pots

Homemade breakfast! So simple, easy, tons of protein & oh so pretty too!  I often avoid eggs for Endometriosis purposes but I have noticed my body reacts well to them when limited & only if they are good quality, brown free range & organic! Adding sweet peppers are my new obsession B-T-Dubs!

Ingredients:

-2 brown organic free range vegetarian fed eggs

-3 Sweet peppers

-1/2 sweet potato

-Pink Himalayan Salt

-Black pepper

Prep:

Chop up the sweet peppers while eggs are starting to be scrambled in a hot pan. Add peppers & cook until done. Top with Pink Himalayan Salt & black pepper. Cook ½ sweet potato and slice up into thin “French fries” & ENJOY!! 

BEST Vegan Lunch

Need a super quick, easy & filling lunch?
Grab some Beyond Meat sliders!

 

Ingredients:

-Organic Mixed Salad

-Sweet peppers

-Cherry tomatoes

-Pink Himalayan Salt

-Black pepper

-1 lemon


Prep:

Chop up all salad ingredients while cooking sliders. Top with Pink Himalayan Salt, Black pepper & freshly squeezed lemon juice! ENJOY!!

 

Tip: chop up extra veggies for an afternoon snack with some hummus! 

Sweet Potato Chips

I love sweet potato anything. Fries, in soups, as a side dish topped with marshmallows. (marshmallows are a secret weakness of mine and I sadly don't eat them anymore) 

The great thing about sweet potatoes are that they are a sweet vegetable and actually help with sugar cravings!! So naturally this would be my new go-to food. 

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Insert SWEET POTATO CHIPS

They are so easy & fast to make! 

All you need is a large sweet potato, extra-virgin olive oil & sea salt!

A mandoline or a hand-held slicer is the easiest way to get thin slices but I don't have one so I just used a sharp knife to make thin slices. 

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Directions

Preheat oven to 400 degrees. Place the thin sweet potatoes slices on a baking sheet covered with foil. Drizzle with oil, toss, and spread them in a single layer on sheets. Bake, flipping once, until centers are soft and edges are crisp, 22 to 25 minutes. Sprinkle with salt, and serve! 

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Enjoy!! 

Quick dinner! Turkey Chili with Kasha & Kale

Last night was one of those nights when you finally get home after 8pm and dread the fact that you still have to make dinner!

I'm sure you've had one of those nights too, right? But instead of just getting something bad for myself I decided to treat myself to a nice easy & HEALTHY dinner!

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Insert Turkey Chili with Kasha & Kale! I had some left over turkey chili from the weekend that I reheated and made Kasha and tossed it altogether with organic kale!!

This was my first time making Kasha and I will admit I really messed up the first round!! Once I got it right though, it was so easy and delish!! I will definitely be coming up with more recipes that include kasha! (Yes, kasha is on the Endo Therapy diet approved list!)

In one pan, i reheated my turkey chili (recipe to come!). I try to avoid using microwaves as much as possible. If you really want to know why, leave a comment and I will explain more!

In another pan, I made the kasha:

1. In a medium sauce pan, bring 2 cups of water to a boil. 2. Add 1 cup Kasha, 1/2 teaspoon salt, and 1/8 teaspoon pepper to boiling liquid and stir. 3. Cover; reduce heat to Low. Simmer 10 minutes or until most of the water is absorbed. 4. Fluff Kasha lightly with fork before serving. Makes 4 cups (great for more leftovers!!)

Then all I did was chop up some freshly washed organic kale and mixed it all together on a plate! I added a little hot sauce  to my plate for an added boost to my metabolism!

 This meal took only 15 minutes and was so satisfying! I made enough to take with me as my lunch for the next day!

To quote my boyfriends dad whom I love "Proper Planning Prevents Piss Poor Performance" = leftovers and cooking extra is key!!

turkey sausage & kale soup

It's cold out here on the east coast! The only thing I crave is a warm hearty filling soup or stew! Of course my old go to soups were the cream based or meat filled ones... Until now.

Insert my new obsession: turkey sausage & kale soup

It's so healthy & delish! Oh and Endo Approved!

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Here's what you need:

1 package Organic HotTurkey Sausages 1 large bunch of organic kale, cut into ribbons (or medium size pieces) 2 large Organic Chicken Bouillon Base 1 can Organic Cannellini Beans (drained & rinsed) 1 large Organic Sweet Potato, cut into chunks 1 large Organic onion, diced 5-6 cloves of garlic, crushed and minced

Skin the turkey sausages and put into a pot with a little coconut oil. Saute and break apart into chunks (I like to break it into smaller pieces) When the sausage is browned, add the onions and garlic and saute a few minutes.

Add the Organic Chicken Bouillon Base and add the sweet potatoes and cook for about 10 minutes (light boil)

Add the Organic Cannellini Beans and kale after the soup has come to a boil. If you feel it needs more liquid, add a cup or 2 of water

Let simmer for about 1/2 hr to 45 minutes longer.

Can be served with grated parm cheese (not for the Endo Therapy Diet follower - sorry!)

Enjoy!!!

Banana Oatmeal Pancakes

Sunday morning after a long run all I wanted was something delicious & warm like a nice fluffy pancake! But of course the old fashioned Bisquick pancakes aren't the healthiest or part of my "Endo Therapy Diet" so I decided to change it up a bit & make a healthy version of one of my favorite breakfast dishes! Insert Banana Oatmeal Pancakes!

This recipe is so easy & healthy!

With 5 ingredients & only 15 minutes you can be eating these! (I'm getting hungry just looking at the picture and reliving it!)

Ingredients: 1 1/2 cups unsweetened almond milk, 1 cup uncooked oats, 2 chopped bananas, 1/2 cup of organic quinoa flour, 1 tablespoon + 1 teaspoon of baking powder

Readdyyyy...Cook! 1. In a blender, puree the almond milk & oats until smooth. Add bananas, flour, pinch of kosher salt & baking powder. Puree a few seconds more. Let the batter rest for 10 minutes. 2. Heat a large nonstick pan over medium heat. Spray the pan with nonstick cooking spray, then scoop the batter to make 1/4 cup pancakes. Cook the pancakes until air bubbles appear, just like the old fashion pancakes, about 5 minutes. Flip & cook another 5 minutes.

That's it! You can add more bananas, berries or syrup to top 'em off!

2 pancakes are only 235 calories! They have 8g of protein & 5g of fiber! They keep me full all morning!

Talk about a delish way to start your day!!

Tip - make a few extra, freeze them 2 in a bag, and there's your breakfast to go!

Happy New Year!

So I will admit I am one of the many who have made the New Year's resolution to get healthy for 2013. But I will say that my version of "getting healthy" may differ from many people. I have been diagnosed with endometriosis in November 2012. In short, endometriosis is a female health disorder that occurs when cells from the lining of the uterus grow in other areas of the body. This can lead to serious pains, bloating, irregular periods, & problems getting pregnant. I did tons of my own research after getting tired of hearing my doctor say "So we'll put you on these pills & see." Since endometriosis isn't something that can be "fixed" I have decided to take this new found knowledge from my schooling & see how I can help myself.. the natural way.

I found an amazing & inspiring website called Endometriosis Resolved that has opened my eyes into healing myself.

My version of being healthy consist of eating a certain way that will reduce the pains & symptoms caused by endometriosis. Certain foods can increase negative chemical reactions to the body. Endometriosis gets misdiagnosed often for IBS or stomach issues because of these negative chemical reactions.

The "Endo Therapy Diet" is a controlled nutritional lifestyle change that eliminates the problem food groups that increases these chemical reactions. Some food groups to avoid: wheat, dairy, red meats, all soy, eggs, sugar or caffeine.

Reasons why you should avoid these food groups:

-WHEAT contains physic acid which can aggravate symptoms of endometriosis. Also, wheat contains gluten which women with endometriosis  are often found to be sensitive too

-DAIRY causes inflammatory reactions to the body

-RED MEATS promotes negative prostaglandin which causes inflammation

-SOY contains high levels of phytoestrogens which is a chemical that can act like estrogen and phytic acid (read more here http://www.endo-resolved.com/soy.html it's extremely eye opening!)

-EGGS increase digestive issues and constipation especially for people who have IBS (eggs are used as a binder in cooking!)

-SUGAR causes inflammation and produces a more acidic environment for the body (organic honey is ok to use)

-CAFFEINE increases abdominal cramps and increases estrogen levels

After having a laparoscopy (a surgery done to diagnose endometriosis) I was not able to work out for a month. Not being able to workout or run was a huge hurdle in itself since I was training for 12 weeks for a half-marathon right before the surgery! But that's when I found the "Endo Therapy Diet".

I have been really strict on my eating for a month now & I can happily say it's working!! I have physically seen such a difference! It's truly amazing how much food can effect everything - your mind, body & soul.

So now that I am a true believer & plan on making this a lifestyle change, my food intake has become challenging. I am working out again & I would rely on carbs to fuel me during long runs or grueling cardio workouts.

As life goes on, it is easy to find "wheat-free" and "dairy-free" products but they all seem to contain soy!

I will document my journey through food & my new life to hopefully show & helps others that may need to change some things in their diets.

Please comment & leave your suggestions if you have any! I am new to this & my restrictions will be challenging.

Cheers to a great 2013!!