Green Bean Casserole

Green bean casserole is a favorite of my husband and now is one of mine since making it more from scratch and adding in mushrooms, onions, etc.  I have made the recipe from 100 Days of Real Food and it was good, but I like to save on time when I can. Especially when I am making the whole feast! So this year I am using Onion Strings from Trader Joe's.

Grean Bean Casserole

(prepped and ready to bake)

Ingredients:

• 2 Tbsp Organic EVOO
• 1 Tbps Grass-fed Butter
• 1 small container of button mushrooms (or a type of your choosing)
• 1/4 cup sweet onion diced (or shallot)
• minced garlic (2-3 cloves)
• 1 Tpsp Soy Sauce or Tamari Sauce
• 1/2 cup water
• 1 carton of Pacific Condensed Mushroom or Trader Joe's Brand 
• Sea Salt, to taste
• Pepper, to taste
• 4-6 cups of Organic frozen or fresh green beans
• Trader Joe's Fried Onion Pieces or you can make your own. (Find out how here: French Fried Onions )
• 1 Tbsp Thyme -optional

Directions:

1) Add EVOO to pan and saute garlic, mushrooms and onions under tender over medium heat.

2)  Add soy sauce, water, condensed mushroom and butter and reduce heat. Stir until butter has melted.

3) In a casserole dish add the green beans (Mine were long so I had to break in half), add the mixture and stir well.

4) Add onion pieces to the top right before baking.

5) Bake at 325 for 20-25 minutes until green beans are tender. (It make take longer)

NOTE: I am not precooking my greens beans like many recipes say to do. I will report back, but I am confident they will be fine cooking at a lower temp for a longer time. 

You can also raise the temp for the last 5 minutes to help get the onion pieces nice and crispy.

Salt and Pepper to taste.

Enjoy!

Dairy Free Spinach Artichoke Dip

I've got some good news and some great news for ya. The good news... I have a dip for you that is so delicious. The GREAT news... it's dairy free! And I don't even miss the dairy. True Story.

Give this a try. Even if you "hate" cashews.

Dairy Free Spinach Artichoke Dip

Ingredients:

• approx. 5 oz Organic Spinach (rough chopped, more so if you don't plan to throw it in the blender)
• 1 small sweet onion (chopped, I use my Vitamix)
• 3-4 garlic cloves minced
• 1 Tbps Organic Extra Virgin Olive Oil
• 1 1/2 tsp sea salt
• 1/2 tsp black pepper
• 1/4 tsp cayenne pepper
• 1/2 tsp garlic powder
• 1 tsp onion powder
• 2 tsp dijon mustard
• 2 Tbps lemon juice (approx one lemon)
• 1 jar of marinated artichoke hearts (approx 12-15oz), chopped.
• 1-1 1/2 cup of cashew cream*

Directions:

1) Saute the spinach, onions, garlic and EVOO in a pan until spinach has wilted nicely.

2) Add in the sea salt, black pepper, garlic powder, onion powder, cayenne pepper, dijon mustard, lemon juice and artichoke hearts. Stir.

3) Add in the cashew cream and stir until combined.

4) Eat cold or bake at 400 degrees for 15-20 minutes. I love it warm straight from the oven. 

NOTE:  I use my Vitamix to make this. After I have made the cashew cream I add in all the stuff from the oven pan (which I don't bother chopping my spinach much or the artichoke hearts because the Vitamix will do that) I coarsely chop on #4 until it's the consistency I like. Then I pour directly into oven dish. So simple!

*Cashew Cream:

Soak 3/4-1 cup of cashew in enough filtered water to cover them for AT LEAST 2 hours or overnight (especially if you don't have high speed blender they will need to soak longer).

Drain and rinse and add to blender with 1/2 cup of filtered water. Blend on high until it's smooth and creamy. You can add more if you need to to get it to the creamy consistency. 

ENJOY!

Carrot Cake Muffins

My daughter and I created these together. We think they turned out great. If you are gluten free you could try making these will oat flour. Or a mix of your two favorite gluten free flours.

They turned out very moist which is great when working with wheat flour. This is a GREAT way to get some veggies in your morning or on the go! Plus, coconut oil is said to help reduce appetite. Win Win!

Carrot Cake Muffins

Ingredients:

Makes 12-18 muffins

• 2 cups white whole wheat flour
• 1 cup coconut sugar (I like to grind mine in the Vitamix)
• 1 Tbps cinnamon
• 2 tsp baking soda
• 1 tsp baking powder
• 1/2 tsp sea salt 
• 1 Tbps pure vanilla extract (read the ingredients not the front label)
• 1 cup raw pecans
• 6 dates (if you don't have these, then add more coconut sugar by 1/4-1/2 cup)
• 1 cup pure pineapple juice (or you could just grind pineapple into a liquid in your Vitamix)
• 3/4 cup Organic Coconut Oil, unrefined. (My favorite is Barlean's but I often use Costco Organic due to budget and the amount we go through)
• 3 eggs
• 3 cups grated carrots (I chopped mine in the Vitamix instead)

Directions:

Preheat the oven to 350.

1) Mix the flour, coconut sugar, cinnamon, baking soda, baking powder and sea salt in a bowl. Set aside. 

2) Add pineapple juice, pecans, vanilla and dates to high speed blender (I'm obsessed with my Vitamix) and blend until smooth. You can leave it chunkier if you wish but my kids don't care for nuts in their muffins so I hide them.

3) Whisk the eggs together and gradually add in the coconut oil (You will need to melt the coconut oil, but don't get it too warm and cook the eggs)

4) Add items from steps 2 and 3 to the bowl in step 1. Mix until incorporated.

5) Fold in the carrots.

6) Scoop into muffin tins and bake for 15-20 minutes (until toothpick comes out clean)

NOTES: When using whole wheat flour you need to move quickly, so don't make it and walk away. Or forget you are even baking muffins in the first place.  It will lead to firm muffins. You need to scoop it right after it is mixed.  

My baking isn't rocket science. If it isn't easy, them I'm not doing it! With that being said, if you don't have coconut sugar you could use raw cane sugar instead. You could even try honey instead of coconut sugar (which is a great choice).  It's all about finding what you want to sweeten the muffins with that is considered clean. 

Also, keep in mind my family is off refined sugar. This muffins are plenty sweet to us but that may not be the case for someone just starting to {eat clean}. You can always add more dates to help sweeten and get more fiber in the process. Everyone needs a little more fiber in their life. 

ENJOY!

{clean} Biscuits/Rolls

It is VERY hard to find clean biscuits and rolls out there! I am so glad this recipe I found is both simple and delicious. Give it a try. This would be great for breakfast, lunch, or dinner!

{clean} Biscuits/Rolls

(adaped from www.food.com)

Ingredients:

• 1 cup white UNBLEACHED flour
• 1 cup white whole wheat
• 1/4 cup raw cane sugar*
• 1/2 teaspoon sea salt
• 3 tablespoons coconut oil or 3 tablespoons organic butter
• 1/4 ounce dry yeast (2 l/4 tsp)
• 3/4 cup lukewarm water

Directions:

1) Preheat oven to 350 degrees.

2)In a large bowl, mix the flour, sugar, salt and oil, shortening or butter.

3)Dissolve the yeast in the water and add to flour mixture.

4)Knead slightly.

5)Roll out on lightly floured board to 3/4 inch thick.

6)Cut with a cookie cutter and place on greased baking sheet, cover and let stand for 30 minutes.

7)Bake in preheated 350 degree oven 10-15 minutes (depending on thickness), until golden.

NOTES:

I used powdered sugar made from blending my raw sugar in the Vitamix to a fine powder. I like to keep this on hand now as I think it works AWESOME!  

I used butter this time around. I will probably try it with coconut oil at some point.  

The picture is what it would look like if you rolled the dough too thin like I did the first time. Still good. Also, I let mine rise about 60 minutes. I had leftover white flour to use up. I need to try this with all white WHOLE wheat and see how they rise and bake. 

{clean} Mexican Rice

Pork Carnitas from Carmelita's Kitchen (Laguna Beach)

I love Mexican food. It wasn't until I went this past summer to California that I had amazing Mexican food. I can't wait to go back to this little place in Laguna Beach named Carmelita's Kitchen. It was the best food I have. Ever. And they had the most creative cocktail concoctions as well. Strawberry Jalapeno Margaritas. Yes, please.

Ok, I will get to the point. I buy organic brown rice in bulk at Costco. 12 lbs for less than $15 (I need to double check the price, but it's close). Considering organic rice at the grocery store is $5 or more for a small bag, this is a great cost savings. Plus, I don't have to remember to buy rice that often. Winning!

This recipe is simple and we all enjoyed it (except the picky 5 year old). It was made out of what I had on hand which made it super convenient. If you don't have a rice cooker I recommend getting one. It takes practice at first, but then you will not want to make rice without it. 

{clean} Mexican Rice

Ingredients:

• 2 cups organic brown rice
• 4 cups water
• 1 Tbps Nellie and Joe's Famous Key Lime Juice (I get at Kroger)
• 1 tsp onion powder
• 1 tsp smoked paprika
• 4 garlic cloves (minced)
• 4 ounces of tomato paste

Directions:

 Add all ingredients to rice cooker. Stir. And turn on rice cooker. 

NOTE: All rice cookers are different so you will have to practice knowing the ratio of water:rice. This is a great rice recipe for burritos, tacos, soups, etc. I love Nellie and Joe's Key Lime Juice and use it often. 

And the dessert at Carmelita's Kitchen was amazing too! Man, I need to go back to California just for this restaurant alone. We went twice in one week!!!

{dairy free} Chocolate Banana Milkshake

This is my son's favorite drink! If I trusted him to run the Vitamix he could make it himself (he's only 5). That day will come before I know it !

I typically do not buy things with "natural flavors" , but in this case I make an exception. 

{dairy free} Chocolate Banana Milkshake

Ingredients:

• 1 scoop Barlean's Chocolate Silk Greens
• 1 tbps Chia Seeds
• 1-2 frozen bananas
• 1 cup (approx) unsweetened coconut milk (vanilla or regular)

Directions:

Add all ingredients to a high speed blender (such as a Vitamix) and blend until desired consistency.   

{dairy free} Creamy Potato Soup

Creamy potato soup...with ZERO dairy...yep! I have accomplished it. This isn't completely meatless as I used chicken stock.  I think it adds nice flavor (without adding butter).  I wanted to try to get it completely dairy free, but still seem like a comfort food. 

{dairy free} Creamy Potato Soup

Ingredients: 

• 6-8 gold potatoes (scrubbed and diced with skin left on)
• one small onion (chopped)
• 1 Tbps Organic EVOO (I recommend Kirkland brand at Costco)
• one small leek (whites/light greens only, chopped, rinsed)
• 4 garlic cloves(minced)
• 1 tsp thyme
• 2 cups plain rice milk
• 2 cups organic low sodium chicken stock

Directions:

1) Saute leeks and onions in EVOO and garlic in a large pot. 
2) Add thyme, potatoes, rice milk, and chicken stock to the pot. 
3) Cook until potatoes are tender. 
4) Ladle out about 3 cups into Vitamix and blend until creamy. Pour the mixture back in to pot. Salt and pepper to taste.

Top with green onions (and cheese if you if aren't wanting to keep this dairy free). In my opinion it's just as food without the cheese in this recipe. 

Serve with bread (or clean crackers) and large salad.  ENJOY. 

NOTE: Make sure to soak the leeks after they are chopped to get all the dirt off of them. Then rinse. Make sure you use gold potatoes as they have a more creamier taste. 

{clean} Tuscan Herb Pasta Salad

This recipe I created rather quickly with things I had on hand in my kitchen (or garden). It was so simple that I can remember the ingredients to make again and again just off the top of my head. I know, impressive! 

It was very good too! Using garden fresh vegetables made it even better. YUM! Before going clean I would have reached for a Soybean/Canola Oil Italian dressing with preservatives and additives to make this. I am glad I didn't because this is even better.

{clean} Tuscan Herb Pasta Salad

Ingredients:

• 2 boxes Gluten Free Pasta (Cooked and Chilled)
• Tomatoes, chopped
• Cucumbers, chopped
• Mild yellow peppers, chopped
• Fresh Basil, chopped 
• 2 Tbps Rustic Tuscan Herb Blend (Found at Costco or online)
• 2 Tbps Bragg Vinaigrette Dressing (Found at Kroger or other stores)
• 1-2 Tbps Extra Virgin Olive Oil
• juice of one lime (or lemon will do)
• sea salt and pepper to taste

Directions:

1) Mix all ingredients in a large bowl. Chill for 1-2 hours or longer before serving. 

NOTES: Do not overcook gluten free pasta it will start to fall apart. This is my favorite brand: Tinkyada. I have found it many places, but the best selection is at Super Target or online. For this image I used this brand: Deboles.

If you choose not to buy the Rustic Tuscan Herb Blend (which I do suggest, it's good), then you can look for one similar or make your own. Here's a screen shot of the ingredients. Also, add any veggies you want (and you choose the quantity) and even olives would be a great addition to this pasta. Enjoy.

{clean} Whole Wheat Banana Bread

It's almost school time! With that being said, I will need something that's quick and nutritious in the morning to feed the kids before sending them on their merry way. I have found that making muffins or bread is a great way to get protein and fiber and keep my kids feeling full longer. My kids LOVED this banana bread!  

This banana bread has no added processed sugar, just honey. That in itself is awesome! I use WHITE whole wheat in all my recipes now that call for whole wheat. It tastes way closer to white flour than the brown.

{clean} Whole Wheat Banana Bread

Adapted from: 100 days of Real Food

Ingredients:

WET

• 3 ripe bananas, mashed
• 2 eggs
• 1/3 cup organic extra virgin coconut oil, melted (I use Barlean's brand)
• 1/4 cup honey
• 1 tsp all natural pure vanilla
• 1/4 cup unsweetened almond milk

DRY

• 2 1/4 cups white whole wheat flour (I use Bronze Chief brand, I find at Wal-mart)
• 3/4 tsp baking soda
• 1/4 tsp sea salt
• 1 tsp cinnamon
• 3 Tbps ground flaxseed

Directions:

1)  Preheat oven to 350.

2)  Mix wet together in a bowl.

3)  Mix dry together in a different bowl.

4)  Combine the two into one bowl. Do not overmix.

5)  Pour mixture into a greased loaf pan.

6)  Bake at 350 for 40-50 minutes or until a toothpick comes out clean.

ENJOY!

{clean} Smoked Chipotle Peach Salsa

I love salsa! And I love trying to come up with new twist on salsa. This one was inspired by a smoky mango store bought one I tried and loved. This was a big hit at a recent cookout!

{clean} Smoked Chipotle Peach Salsa

Ingredients:

• 4 ripe peaches (pitted & diced), I left the skin on
• 1-2 chipotle pepper in adobo sauce (I removed the seeds to reduce heat)
• 1 shallot (diced)
• 2 red chile peppers, large (these are mild and can be subbed with red pepper), (diced)
• 3 cloves of roasted garlic (minced), I bought it preroasted in deli
• 1-3 Tbps of fresh cilantro (minced)
• 1/2-1 tsp smoked paprika
• juice of a lime
• sea salt to taste

Directions:

1. I took one pitted peach and chipotle pepper(s) and added it to the vitamix for a few seconds to create a "sauce" for the salsa.
2. Add the rest of the ingredients to a bowl, then add the "sauce" and stir. If you have the time, let the salsa sit overnight in the fridge to enhance the flavors.

NOTE: I left some of the ingredients with ranges of measurements...You will have to play around with the ingredients a bit to get it perfect for you and your family. Enjoy!

{clean} snow cone

Snow cones used to be such a symbol for summer for our family. We would look forward to the snow cone hut opening up so we could begin sucking down the artificial dyes and heavy syrups. Those days are gone. 

It's not that my kids don't see one and want one from time to time. Kids will be kids. These companies added the dyes in there for a reason, to appeal to the average customer! 

I decided last year to "give in" and let both of my kids have a big snow cone with artificial dyes before school started (see, I'm not completely hardcore). That little trip to the snow cone hut ended with two kids with sick bellies that couldn't finish their snow cone.  I was actually happy I decided to let them try one after we had been eating clean for so long.  

Snow cones are so fun on a hot summer day, but not when it makes you sick and creates a sugar crash down the road. 

I decided to create 3 flavors that were made with all natural ingredients and NO artificial dyes. Here's the result:

Rockin' Raspberry

• 2 cups Frozen organic raspberries (thawed), then juiced
• 1/2 cup water
• 1 scoop Barlean's Strawberry Kiwi Greens
• 1 tiny scoop of all natural organic stevia (not Truvia or such)

Limalicious (my daughter named this one)

• 2 limes (skin removed), juiced
• 1/2 cup water
• 1 heaping handful of organic spinach, juiced
• 1-2 tiny scoops of all natural organic stevia

Wacky Wildberry

• 1 cup Frozen wildberries (thawed), then juiced
• 1/2 cup water
• 1 Tbps organic Agave Nectar
• 1 tiny scoop of all natural organic stevia

NOTES:  I used the Vitamix to make the "snow". It's best if you use your fridge and put in a small amount of chopped ice at a time (maybe a cup worth). Using the tamper as it chops because don't have much time before it all becomes stuck in the blades. I made each snow cone at a time. 

For the wildberry, I actually did it the method you would have to if you do not have a juicer. I blended the water, wildberries, agave, and stevia together then strained it through my milk bag that I used for homemade nut milks. I will use the juicer next time because I find it easiest.

These are rough measurements but give you a great starting point to make your own. Keep in mind you can use fresh fruits, however, they aren't always best because frozen ones are usually picked at the peak of season and have the most flavor and color concentration! Next time I'll leave leave out the agave nectar. I hope this helps. Enjoy!

{gluten & dairy free} Chocolate Chip Oatmeal Cookies

We love cookies. We love clean cookies! We really love cookies packed with nutrients! My daughter helped me with this recipe. It's great to get kids involved with baking and cooking at a young age. It really teaches them they have control on what goes into their little bodies and how a real cookie comes to be a cookie (not just from a box on the shelf).

 We tasted these in the "test kitchen" and we give them 4 thumbs up! 

These cookies have a lot going for them. 1) They are gluten free. 2) They are dairy free. 3) They are packed with fiber. 4) They have calcium from the almonds and flax. 5) You have the benefits of Organic Cold Pressed Coconut oil! 6) And finally, I used Coconut Sugar instead of table sugar, which will not give you the cookie "sugar crash" like table sugar. Yippee!

{gluten & dairy free} 
Chocolate Chip Oatmeal Cookies

Ingredients:

Dry:

• 1 1/2 cups Oat Flour
• 1 cup Almond Meal
• 1/4 cup Flax Meal
• 1/2 cup Oats (Certified Gluten free if you have a true allergy)
• 3/4 cup Coconut Sugar
• 1 tsp Baking Soda
• 1 tsp Baking Powder
• 1/2 tsp Cinnamon
• 1/4 tsp Sea Salt
• 1/2-1 cup of dairy free chocolate chips (I recommend, Enjoy Life brand)

Wet:

• 2 eggs (Pasteurized is best)
• 1 tsp Vanilla Extract (not imitation)
• 1/4 cup unsweetened apple sauce
• 1/2 cup Organic Coconut Oil, melted (I highly suggest Barlean's)

Directions:

1) Preheat oven to 325.

2) Mix the dry together in a bowl. Mix the wet together in a bowl. Combine the wet with the dry and stir until mixed well.

3) After lining a pan with parchment paper, a reusable baking sheet liners, or spraying the pan with oil,  scoop tsp size balls onto the pan.

4) Bake for 10-12 min at 325. Move to a cooling rack and let cool.

NOTE: The chocolate and the sugar have a range of measurements. I do this because you can make them sweeter or less sweet to your liking. I always try to go with less sugar the first go around and add more for a special occasion. It's up to your personal preference. Enjoy!

{clean} Applesauce Pancakes

This recipe can be made into larger batches depending on how many you can go through in a week. I don't like to dirty pans more than once if it can be avoided. I plan to make a gluten free option to this recipe soon.

My kids loved these pancakes!

{clean} Applesauce Pancakes

Ingredients:

Dry:

2 cups White Whole Wheat flour (I use Bronze Chief from Wal-mart)

1/2 cup oat flour (I made in my Vitamix) or use whole oats

2 Tbps Baking Powder

1 Tbps Baking Soda

2 tsp Cinnamon

1/2 tsp Sea Salt

Wet:

3 eggs (Pasteurized is best)

2 cups unsweetened applesauce

1 cup unsweetened almond milk

2 tsp lemon juice

1 Tbps coconut oil (melted)

1/2 tsp vanilla

Directions:

1) Mix the dry ingredients in a bowl.

2) Add wet to the dry and stir well with a whisk or handheld mixer.

3) Cook pancakes as your normally would. Griddle, Pan, etc

NOTE: I am sure you can add chia seeds or flaxseed to up the fiber and protein in these. We served these with Strawberry Chia Syrup. Yum!

{clean} Frozen {dairy-free} Chocolate Covered Banana Pops

I've been wanting to make these for some time now, but I just keep forgetting...until now! It was so simple and the good news (for me) is that I always have these ingredients on hand in my kitchen.  

{clean} Frozen {dairy-free} Chocolate Covered Banana Pops

Ingredients:

(adapted from spoonful.com)

• 3 bananas
• 1/3 cup creamy nut butter (I used Parkers Farm brand peanut butter from Costco)
• 1/2 teaspoon cinnamon
• 1/3 cup dark chocolate (I like dairy free Enjoy Life brand)
• 1 Tablespoon coconut oil (I highly recommend Barlean's brand)
• 6 wooden craft sticks

Directions:

1)  Mix nut butter and cinnamon together.

2)  Cut each banana in half and then slice each half lengthwise.
3)  On one side of each half, spread the nut butter mixture and press a stick flat onto it, about halfway up. 
4)  Add other half of the banana and press together. Freeze for about 45 minutes.
5)  In a small microwavable bowl, melt coconut oil and chocolate chips together, stirring until smooth. (30 seconds at a time) With a spatula or table knife, spread a thin layer of the chocolate over the outside of the banana. (Mine was so runny that I poured the chocolate over each side with a spoon) Freeze for another five minutes, until the chocolate is frozen.
6)  Serve frozen. Store in an airtight container in the freezer for up to three days.

NOTE: Make sure to use parchment paper or your banana pops will stick to the tray (or whatever you are using).  Feel free to add unsweetened coconut or chopped nuts to the outside.  Make them "super" pops by mixing in some ground flax with the butter. Or, if you love chia seeds and their crunch you can sprinkly chia seeds on the outside too! So many options with this recipe.

{clean} Chocolate Chia Pops

These are a big hit from kids to adults. They are simple to make and are packed with superfoods (Chia seeds and Cacao Nibs). Chia seeds are a great source of Omega 3's and high in antioxidants (much higher than flaxseeds even). They are also high in fiber and protein.  Cacoa Nibs are an excellent source of antioxidants as well.  They are also known to be one of the highest dietary sources of magnesium. 

I will have these on hand often through the Spring - Fall months. 

{clean} Chocolate Chia Pops

Ingredients:

• 1 cup unsweetened almond milk (or filtered water if you don't have almond milk on hand)
• 1 ripe banana
• 2-3 Tbps Chia seeds
• 1 1/2 Tbps Unsweetened Cocoa Powder (I use Ghirardelli brand often)
• 1-2 Tbps Cacao Nibs (optional)
• 2 Tbps honey (local is best)
• 1/4 tsp vanilla extract

Directions:

1) Add all ingredients to a high speed blender (like the Vitamix) and blend on high until smooth.

2) Add to Popsicle molds.

3) Freeze overnight.

NOTE: The higher quality of these ingredients you go the better they will taste. I use my own homemade almond milk recipe. Sometimes with just almonds and filtered water (as in this case). 

Also, I use Barlean's Chocolate Powdered Greens for half the cocoa powder when I have it on hand to give them a boost of greens. 

Cilantro Pineapple Green Juice

I love green juices and this one is awesome with the mix of cilantro and pineapple. Give it a try.

Cilantro Pineapple Green Juice

• one bunch of Kale (approx 10 leaves)
• one large cucumber
• half of a pineapple (skin removed)
• one bunch of cilantro

{Gluten-free} Monkey Muffins-Cinnamon Banana Chia Muffins

We love bananas. Monkeys love bananas. With the help of my 4 year old we named these muffins "Monkey Muffins". Would you like another Monkey Muffin? 

These muffins are gluten free and dairy free. They are packed with nutrients. They taste like banana nut bread and are extra delicious right out of the oven, all warm and heavenly.  They are super awesome because you can grab one in a rush out the door.

Don't be alarmed, these muffins will get darker in color the longer they sit and cool.  The color doesn't change how yummy they are. My kids LOVE these muffins. They don't even turn their nose up to chia seeds anymore. Their mind is very open for their age regarding trying new things.

 I truly believe if you teach them about food young and what is really acceptable as food they won't think it's so strange to eat a chia muffin, chia smoothie, or a chia cookie.  Now, as for the adults that grew up on processed food, it takes a day or two (ok, maybe a week) to move past the fact chia seeds were used to grow hair on pottery pets! 

New to chia seeds? Read more about them here: Chia Seeds {Nature's Tiny Powerhouse}

{Gluten-free} Monkey Muffins

Cinnamon Banana Chia Muffins

Ingredients:

• 1/4 cup chia seeds
• 1 c water
• 1 tsp pure vanilla extract
• 12 dates, pitted
• 1 tsp fresh lemon juice
• 4 ripe bananas
• 1/2 cup honey
• 1/4 cup Barlean's Extra Virgin Coconut Oil, melted
• 3 eggs
• 1 Tbps cinnamon
• 1 1/2 cups almond flour
• 1 1/2 cups oat flour
• 1 tsp baking soda
• 1/2 tsp baking powder
• 1/2 tsp sea salt

Directions:

1) Add chia seeds, water, vanilla, dates, lemon juice, bananas, honey, and coconut oil to high speed blender, like the Vitamix, and blend on high until dates are chopped very well.

2) Add eggs to blender and run on low for a minute until eggs are incorporated.

3) Add dry ingredients to a bowl and mix.

4) Add wet ingredients to dry ingredients and mix well.

5) Scoop mixture into greased cupcake tins (I use EVOO or EV Coconut Oil) and bake at 350 for 15-20 minutes or until toothpick comes out clean.

Optional add-ins:

Vegan chocolate chips

Raisins

Walnuts

Dark chocolate chips

Roasted Broccoli with Israeli Couscous

Roasted broccoli adds such great depth of flavor to this dish. The fresh lemon zest and juice brighten the dish perfectly.  If you typically steam or eat your veggies raw you should try roasting them next time.  I love how differently the vegetable can taste depending on how it has been prepared.

I'm always looking for simple side dishes that reheat well for lunch the next day. This one does just that.  I use frozen broccoli from Costco because it is always on hand AND it tastes fantastic! That can't be said for all frozen broccoli so choose wisely.

Roasted Broccoli with Israeli Couscous

Ingredients:

• Broccoli florets (approx 1 lb), fresh or frozen
• 1 tsp sea salt
• Pinch pepper
• 8 cloves garlic, minced
• 1-2 Tbps organic extra-virgin olive oil
• Zest and juice of 2 lemons
• 2 cups dry Israeli Couscous (prepared per package instructions in water)

Directions:

1) To cook the broccoli, preheat the oven to 400°F. Chop the broccoli florets into small pieces (or wait until you are done if using frozen). 

2) Add broccoli to baking sheet or baking dish, toss the broccoli with the salt, pepper, garlic and enough oil to coat. Make sure all broccoli is in a single layer. 

3)Roast the broccoli in the oven until tender, about 20 minutes, stirring after 10 minutes. Longer possibly if using frozen.

4) Take roasted broccoli and garlic and mix with cooked couscous. Also stir in lemon juice and zest.  

NOTE: Salt and Pepper to taste. 

Optional: Add in a small amount of high quality Parmesan Cheese or chopped/sliced almonds.

{clean} Cilantro Lime Rice

I am always looking for cost effective ways to feed my family. Adding whole grain rice is a great way to do just that.   Whole grain rice is a great way to get protein and fiber in your diet without consuming meat.  Brown rice is a great source of energy too.

Here are even more reasons to add whole grain brown rice to your diet: 

Brown Rice Benefits 

{clean} Cilantro Lime Rice

Ingredients:

• 2 cup whole grain brown rice
• 1 cup fresh cilantro
• 1/4 cup fresh lime juice
• 2 Tbps extra virgin olive oil
• 2 garlic clove 
• 3 Tbps water

Directions:

1) Cook rice in rice cooker or as directed.

2) Meanwhile, in a blender, combine  cilantro, lime juice, oil, garlic, and 2 tablespoons water; blend until smooth. 

3) Stir into cooked rice, and fluff with a fork.

NOTE:  This would be great with black beans. And/or add fresh salsa and guacamole. Rice bowls!!! Want more lime flavor, add 1 tsp of lime zest.

{clean} Wild Blueberry Freeze

In my house, we treat any signs of sickness with food. Yes, that's right, food.  When anyone comes down with the start of a common cold, we up the antioxidants...Big time! Not to mention the water or green tea.

If you haven't had wild blueberries you have been missing out!  We get the 4 pound bag of frozen wild blueberries at Costco and they are fantastic. They are delicious, but more importantly very high in antioxidants!

According to USDA studies, Wild Blueberries have the highest antioxidant capacity per serving, compared with more than 20 other fruits. Using the Oxygen Radical Absorbance Capacity (ORAC) testing procedure, researcher Ronald Prior, Ph.D., found that a one-cup serving of Wild Blueberries had more total antioxidant capacity (TAC) than a serving of cranberries, strawberries, plums, raspberries and even cultivated blueberries. Animal studies have show blueberries to improve motor skills and reverse short term memory loss. (source)

I know I tell you ALL THE TIME, but the Vitamix is the best kitchen appliance ever for clean eaters!  I own the 5200 series and we love it. I use it 2-3 times a day, if not more.  It turns frozen fruits into the creamiest texture in about 60 seconds.

My 4 year old son helped me come up with this recipe. It's simple and so yummy! He loves adding the frozen wild blueberries on top of the creamy goodness! This has NO added colors, sugars, or preservatives!

{clean} Wild Blueberry Freeze

Ingredients

• 1 cup frozen wild blueberries
• 1 frozen banana
• 3 pitted dates
• 1/4 cup unsweetened almond milk

Directions

Add all ingredients into a high speed blender, like the Vitamix, and blend until smooth. Approximately 60 seconds. Top with extra frozen berries if you wish.

NOTE: This makes one huge serving. You can double it easily and keep the same consistency. I wouldn't try making more than 2 servings at a time. Do not over blend or it will not be Gelato texture.