Clean Smoothie Recipe - Carrot Cake - Easter

Carrot Cake Smoothie Recipe

With Easter just a round the corner I was inspired to find a tasty healthy alternative to my favorite spring time dessert, carrot cake. Here is my recipe for a clean carrot cake smoothie. Tastes like I stuck a piece of frozen carrot cake in a blender!! Haha!

Ingredients

4 medium carrots cut into small pieces

1 frozen banana

6 dates

1/2 cup organic rolled oats

1/2 cup unsweetened vanilla almond milk

1/4 cup plain greek yogurt

2 Tbsp chopped walnuts

2 Tbsp organic shredded coconut

1/4 tsp vanilla extract

1/4 tsp cinnamon

handful of ice

Place all ingredients in blender. Blend. Pour. Sip and Enjoy!!

(makes 2 servings)

carrot cake smoothie recipe

Clean Eating Recipe - Roasted Nuts Cinnamon Sugar Flavor

Cinnamon Sugar Roasted Nuts

I always see the pre-packed flavored nuts in the grocery store and think yum, what a great idea. This is when I turn the package over, read the ingredients and then return them to the shelf disappointed. I am a sweets person, I swear I was born with a mouth full of sweet teeth! So naturally I wanted to experiment with infusing my nuts with some sweetness.  I mean who can really resist the nuts they sell on the corners in NY. The heavenly scent of caramelized sugar and roasted nuts wafting through the air piercing your nostrils with a much welcome and captivating scent, a far cry from the smoggy city air.  So you stop, you pull out a few dollars and purchase a warm bag. You can't get your wallet tucked away quick enough because you are so anxious to pop a few into your mouth. The second they touch your tongue you know your senses led you right, they are delectable so you grab another handful as you disappear back into the hustle! Ok, ok, Ill stop teasing your taste buds now.  What I am trying to say is not that these nuts compare to NY nuts, I don't think there is any comparison, but they were inspiration for my sweet nut experiment. And, I must say for a clean eating guilt free snack these are pretty darn good. They are also a great addition atop salads and chopped up in baking recipes.

Enjoy!!!

Recipe

1 Cup nuts of your choice

1 Tbsp coconut oil (you may have to melt it first)

1 tsp each of cinnamon and coconut sugar **

Heat oven to 425 degrees

Place nuts in a medium bowl. Pour the coconut oil over them and add the cinnamon and sugar. Toss together until nuts are well coated.

Spread evenly on a baking sheet and place on middle rack in oven.

Bake for 5-10 minutes, once you start smelling the nuts roasting they will be ready!

**you can add more cinnamon and sugar according to personal taste but be aware if you are taste testing when raw, they will taste sweeter after they are roasted)

Clean Smoothie Recipe - Maca Cacao

If you have yet to hear about Maca, now it the time to start getting familiar with it!! Maca, a plant grown in Peru for over 3000 years and used in medicine, is becoming a very popular superfood in american culture. My first experience with Maca was about 4 years ago when I went back to work after my son was born. During my afternoon break I, in my new Mama night after sleepless night fog would get a blended coffee from the health bar next store that featured Maca as one of its most beneficial ingredients. I have always been highly interested in nutrition and health though at that point in time I was so focused on making it through each work each day and running home to take care of my 16 month old and my 3 month old, I never really took the time to research what the health benefits of Maca were. 

Fast forward 4 years and I feel almost every health and nutrition information I encounter raves about the health benefits of Maca. Maca which is considered a superfood is beneficial for enhancing energy, stamina, memory and fertility. It helps woman with balancing hormones, menstrual problems, and menopause symptoms. It can also aid in lessing the effects of depression, osteoporosis, anemia,  and helps boost the immune system.** After learning this I decided to make it a mission to find ways to incorporate Maca into my families diet. It has a slight butterscotch smell to it and for me tastes a bit nutty. I tend to use it as an addition to sweet recipes. It blends well into smoothies and as an addition to doughs when baking.  Here is my recipe for a Maca-Cocoa Ice Cream. A low calorie nutrient and antioxidant dense sweet treat that is great as a desert, after school snack or mid-afternoon pick me up. 

Enjoy!

Maca Recipe

3 Frozen Bananas

1 Cup Frozen Pineapple

1 Cup Vanilla Almond Milk (unsweetened)

1 1/2 Tbsp Maca Powder

1 1/2 Tbsp PB2 Chocolate

1 1/2 Tbsp Coconut Flakes (unsweetened)

1 1/2 Tbsp Cocoa Powder (unsweetened)

Handful of Ice

*optional soak 1 tsp of chia seeds in the almond milk for about 15 min. then add all to mix

Blend until creamy and serve immediately or store in freezer.

Yields 4 servings at around 150 calories each

**these statements have not been evaluated by the FDA

Clean Recipe - Gluten Free Banana Bread

Gluten Free Banana Pecan Muffins

Have you ever taken a bite out of cardboard? Ok, technically, I have not either. Let me set the scene though. You are at the grocery store strolling through the aisles curiously picking up packages of food   checking the label looking at the bold lettering claiming all these healthy things. "No High-Fructose Corn Syrup!",  "No Sugar Added!", "Low-Fat!" Then you come across a box of "Gluten-Free" chocolate chips cookies. You have heard about this Gluten-free thing on the news, on the internet, that health guru you follow on instagram, and of coarse, from that overly spunky health nut mom down the way. Every one seems to be going gluten-free. So you grab the box put it in you cart and feel proud thinking "I too will be gluten-free and proud, take that yoga pant wearing spunky mom" (no offense to yoga pant wearing spunky moms, I have to admit my friends see me as that woman! haha) You get home and crack open the box, after all who can resist a chocolate chip cookie. You take a bite and start to chew your chewing slows as you pick up to box to make sure you read the label correctly. Yep, the box still says chocolate chips cookies, however what is in your mouth is far from the known and loved taste of chocolate chips cookies, this taste is more like cardboard! So let me ask you again, have you ever taken a bite out of cardboard. Chances are more people are going to say yes this time!!

Here is the good new! Gluten-free skeptics and gluten-free lovers can both rejoice over this recipe. No cardboard here. These muffins are incredibly moist and flavorful. My children loved them and my  gluten-free skeptic friends did not know they were gluten-free until I told them. Try them for yourself and Enjoy!!

Recipe:

3 overly-ripe bananas

1/2 brown rice syrup

1 large egg

1/3 Cup applesauce (I used some that had no added sugar)

1 Teaspoon vanilla extract

1 Teaspoon gluten-free baking soda

1 Teaspoon cinnamon

1/4 Teaspoon nutmeg

dash of cloves 

pinch of salt

1 1/2 Cups gluten-free flour

1/2 Cup chopped toasted pecans**

Heat oven to 350 degrees.

In a large bowl mash the bananas until almost no clumps are visible. Stir in brown rice syrup and egg then add applesauce and blend well. Add vanilla extract, baking soda, cinnamon, nutmeg, cloves and salt. Stir all together. Stirring slowly add in flour. Once all combined add pecans and blend in.

Either spray muffin tin with a non-stick spray or insert cupcake liners. 

Pour mix in each hole and bake for 25 min or until an inserted toothpick comes out clean!

Yields 12 Muffins

**To toast pecans lay them flat on a cookie sheet and place in oven (heated to 350 degrees) until aromatic, approximately 5 min.

Kale Salad Recipe

I don't know about you but I, especially since becoming a mom, find it incredibly easy to be a creature of habit. When I grocery shop I have my essentials that I grab and go to make grocery shopping quick and efficient. But about two weeks ago while packing the kiddo's lunches I realized how bored I was with the usual fruit I have on hand.  Apples, mandarin oranges, grapes and frozen berries. I was then on a mission to find a new fruit we would all enjoy. I ended up grabbing an old favorite that I am now wondering how I ever neglected, Kiwi's!! Not only are they delicious, so sweet and juicy, but they are also a superfood. They are loaded with vitamins and antioxidants. Needless to say I have been adding them to any and everything I can! Guess you could say I am making up for lost time, haha. 

Here is an amazing gluten free, clean eating salad recipe I came up with. A must try, and it will now become my favorite go to salad for summer BBQ's. 

You must try it for yourself!

Ingredients:

2 cups chopped Kale

1 cup chopped Brussel Sprouts

2 tbsp Chopped Almonds

2 sliced Kiwis

1/2 Grapefuit peeled and sectioned

1/2 Lemon

1 1/2 tbsp Olive Oil

Salt 

Honey

How To: 

Preheat oven to 350 degrees. While it heats prepare the brussel sprouts. Once chopped toss them in 1/2 tbsp olive oil and pinch of salt. Roast in oven for 4 minutes. These will add a nice crunch to the salad. 

Chop kale and place in medium sized bowl. Squeeze the lemon over kale and drizzle with remaining 

1 tbsp olive oil. Toss and hand massage kale until it starts to soften. 

Once cooled add roasted brussel sprouts and chopped almonds. Toss all together and top with kiwis and grapefruit.

Finish it off by drizzling honey over the top and Enjoy!!

Muffin Top (No More) Workout

As women most of us are all too aware of that moment when you sit down, while wearing jeans and your immediate reaction is to wiggle the waist line of your jeans up, to in effect, "tuck in" the pudge.  Its practically second nature, right? Most of us don't even realize that we are doing it, it has just become second nature! I have to say of my friends and family, one of the number one desires in regards to their body is to shrink their waist line. While diet plays a HUGE roll in the amount of fat that is accumulated around your middle. There are some great simple at home exercises that you can do to help tone and tighten your belly!

**Check out these other blog posts for additional tummy toning and waist whittling exercises:

Trunk Twist

Spiderman Plank

Straight Arm Plank: 

Keep your hands directly under your shoulders (try not to round your shoulders), Keep your hips in a straight line between your feet and shoulders. (no droopy hips or butts in the air!!) Essentially you want to think of your body as making a side ways number 7. The straight arm plank is incredibly effective in toning the tummy because it's more challenging then the forearm plank. The further from the ground you are the less stable you are so your core has to work harder! (if you are new to working out I recommend starting with forearm planks) hold this position for as long as you can. Added bonus: this is a great exercise to strengthen and tone the arms, chest, and thighs as well!

Head Stand:

Many of you most likely haven't tried one of these since you were a kid, but this is one of my favorite core exercises. Balancing requires a ton of work from your stomach muscles. Headstands engage just about all muscles in the mid section making it a great way to tighten. Added bonus: turning upside down is also a great way to elevate your mood. I do headstands when I am grouchy for a quick mood boost!

Side Plank:

This plank is great for the love handles (side and back bulge). Try to keep your hips in a straight line with your feet and shoulders (as they would be while standing) with feet stacked on top of each other. For beginners slide your top foot to the floor directly in front of your bottom foot for added help balancing. You will no doubt feel the burn down your side in no time at all! Hold as long as you can then switch to other side.  

***For a more challenging workout that is also a great allover toner, quickly alternate between the side plank and the straight arm plank. Going from one side, to straight arm plank, to the other side, back to straight arm plank.. continue this sequence until you can no longer.

Weighted Side Bend:

Start with legs hip width apart standing straight shoulder back (envision your back, shoulders and heels pressed against a wall, this is the posture you want to have for this exercise) with weights in each hand, I use 5 lb. weights, slowly bend upper body to one side keeping hips in place and shoulders back, return to center then repeat on opposite side. Do 3 sets of 25 to each side.

Elevated Scissor Kick:

Using a workout roller (or another firm item that will elevate your hips about 6 inches off the ground) make sure your hips and lower back stay in a straight line with your shoulders. No arched backs!! You will feel the difference in how engaged your abs are when your body is in line. With controlled movement, swing your legs in opposite directions, one up to form a 90 degree angle with your upper body while the other leg swings down to form a straight line with your upper body. Repeat this for 3 sets of 40 reps (20 per leg)

Do this work out 3-5 times a week. You will feel and see results in no time!!

Green Smoothie Recipe - Berry Kiwi

Smoothie Recipe!

Bottom (Green) Layer: 1 peeled kiwi, half of a seeded green apple, half frozen banana, handful of spinach, 1/4 cup coconut water, and handful of ice cubes.

Top (Purple) Layer: Half Frozen banana, 1/2 cup frozen mixed berries, 1/2 TBSP chia seeds, 1/4 cup coconut water.