Comment

Go-To Green Smoothie

This green smoothie is your new go-to - whether you're feeling low-energy, like you have poor digestion or just like you need a green boost. The recipe below makes enough for four 16oz. servings but I'll usually drink a full liter at once (for extra health, you know) - the leftovers store well in the fridge, although you will notice some separation, just shake it up and be on your way.

After drinking this smoothie I instantly feel more alert, balanced and nourished - my digestion improves and I (almost) feel like running up a mountain. It sort of has the same effect as coffee.... but better for you and well, green. This smoothie isn't super sweet and that's kind of the point - it is designed to be nutrient packed but still super tasty. If it's too tart for you, you can always add a date or two to help round out the flavor.

In my opinion adding fresh herbs makes this smoothie, they add a freshness that just can't be beat - I like parsley, cilantro and mint because they are ideal for digestion but you can add whatever you have on hand.

Adding nuts is optional but I do urge you to consider it as plenty of research shows that the fat soluble nutrients in greens is better absorbed in the body when consumed with a healthy source of fat. Brazil nuts are my go-to because they also give me my daily dose of selenium. 

The best part about a green smoothie like this is that it is totally customizable - the measurements below are my rough guide for creating a balanced, nourishing, great tasting smoothie but I urge you to adapt the recipe to match what you have on hand and what tastes best to you. I love the combination below as a guideline but I often make a green smoothie when I know I need to clean out the fridge and therefore it's always a little different. I sometimes like to add cucumber for extra hydration, chia seeds for better digestion, maca powder for hormonal balance, banana for sweetness and potassium or avocado for an extra creamy boost. Listen to your body and add what feels right to you - as long as you have a balance of greens, sweet fruit, acidic fruit and liquid you really can't go wrong!

What do you like to add to your green smoothies?


Serves: 4 16 oz. servings • Prep Time: 5 minutes


  • 2 packed cups fresh spinach or kale
  • 1 full head romaine lettuce
  • handful parsley
  • handful cilantro
  • handful mint
  • 2" knob ginger, no need to peel
  • 1 large grapefruit or 2 lemons, rind removed
  • 3/4-1 cup fresh/frozen mango or peaches for similar flavor
  • 2-3 cups water or coconut water
  • 2 brazil nuts or 2 tbsp any other nut/nut butter

1. Add all ingredients to a high speed blender and blend on high until fully incorporated - you may need to use the tamper to help move the ingredients.

2. To enjoy immediately, pour over ice or store in the fridge for up to 2 days. 

 

LIGHT & LOVE, LIVECLEAN KITCHEN

Comment

Comment

Healthy Falafel Salad with Tahini Mint Dressing

Looking for a healthy, whole foods baked falafel that rivals it's fried counterpart in taste and texture? Look no further. I've been testing this recipe for what seems like forever, and finally, perfection. I'm excited to share it with you!

If you haven't invested in a simple food processor, what are you waiting for?! My $30 device has allowed me to make a whole slew of dishes that are otherwise impossible - this being on of them. You can use a blender but I find that I go for my food processor more and more when it comes to making savory dishes. 

The falafels themselves can be shaped anyway you like (with varied baking times) but I choose to go with a classic shape and put them on top of a fresh salad inspired by all the fixins' of a traditional pita. Crisp cucumber, home-roasted red pepper, bright pink quick pickled onion, fresh tomato, hummus and a creamy mint-tahini dressing all come together to make this a seriously superior salad perfect for dinner or entertaining. 

As I said above, I've tested healthy falafel recipes every-which-way for at least a year and I think I found the secret to crispy on the outside, tender on the inside baked (not fried) chick pea balls - and it's more chic peas - chic pea flour to be exact. The addition of this ingredient helps to create a nice outer crust without drying out the center. I found chick pea flour in the bulk section of my local grocery store but if you don't have it on hand you can sub regular flour or oat flour for a gluten free option. I also think the addition of just a little bit of baking powder helps to keep these guys so light and airy. This recipe calls for a ton of fresh herbs which along with fresh garlic helps to make these falafel into little flavor bombs. They are a great thing to meal prep and have on hand to add a protein-punch to any dish throughout the week - hot or cold!

I served my falafel salad with hummus and an amazingly simple tahini-mint dressing that, in my opinion, really made the dish. The combination of fresh, bright mint and creamy sesame paste is one for the record books - add a hit of acid from lemon juice plus a little sweetener and you are in business. 

Let me know if you make this recipe - the falafel, the dressing or both! I am so excited to hear how you like it!

Healthy Herbed Oven-Baked Falafel

  • 1 can chic peas, rinsed and drained well
  • 1/4 cup chic pea flour 
  • 1/2 small yellow onion, diced
  • 1 garlic clove, peeled
  • the juice of 1/2 a lemon
  • 2 tsp. baking soda
  • 1/2 cup parsley, roughly chopped
  • 1/2 cup cilantro, roughly chopped
  • 1/2 low-sodium veggie boulion 
  • 1 tsp. smoked paprika
  • 1 tsp. cumin
  • 1 tsp. masala spice (optional)
  • 1 tbsp. tahini (optional)
  • Pink salt & pepper to taste

1. Preheat the oven to 400*F and spray a parchment lined baking sheet pan with coconut oil spray. In a food processor, pulse the onion and garlic till minced.

2. Add the chic peas, chic pea flour, baking soda, lemon, boulion and spices - pulse until well combined, using a spatula  occasionally to ensure even distribution. If it looks a bit dry add more lemon juice or tahini. Then gently pulse in the herbs just until they are mixed through. Mixture should be slightly damp and stick together easily - you should still be able to distinguish some bits of chic pea, onion, etc.  

3. Before forming into balls, give the mixture a taste and adjust seasonings accordingly. Then, shape into 2" diameter rounds and place on the baking sheet. You should get apx. 6-8 falafel. Spray the tops with a bit more coconut oil to ensure browning. Bake for 20 minutes, turn falafel over and cook for another 15 minutes or until the tops are slightly cracked and golden brown. Allow to cool before serving.


For the Salad

  • Fresh spinach or other salad green
  • Sliced red cabbage
  • Hot house cucumber, sliced
  • Bell pepper, roasted on open flame and sliced thin OR pre-jarred roasted red peppers

NOTE: If you have a gas range and have never roasted your own red peppers - what are you waiting for?! This was totally life changing for me because prior to learning this method I didn't really like roasted reds in the jar (kinda mushy, no?) but now I put them on EVERYTHING. It's just so easy and takes a simple pepper from 0 to 60 in only a few minutes. 

Simply turn on your GAS burner (do not attempt if you have an electric stovetop) to medium heat and place your whole red pepper directly on the grates. Toast on all four sides for apx. 1-2 minutes per side until the flesh is somewhat black and charred. Allow to cool off heat and then slice as you normally would. 

  • Fresh tomato, sliced
  • Quick pickled red onion

NOTE: To quick pickle, slice the onion thin and add to a jar with equal parts vinegar, and water, plus 1 tbsp. sweetener of choice. 

  • Hummus (homemade or store bought)
  • Whole wheat pita bread, warmed slightly on an open flame (optional, but recommended) 

No real steps or required measurments for the salad (other than what is listed above) - but it's good to assemble the elements while your falafel are baking/cooling. That way, everything is ready at the same time!


Mint Tahini Dressing

  • 1/4 cup tahini
  • handful mint leaves
  • 1/2 lemon, juiced
  • 2 tbsp. rice vinegar
  • 1 clove garlic, diced
  • 1 tbsp. maple syrup
  • enough water to reach desired consistency (I used about 2-3 tbsp.)

1. In a blender or food processor, blend all ingredients till creamy and smooth!

 

LIGHT & LOVE, LIVECLEAN KITCHEN

Comment

Comment

Chocolate Coconut Crunch Granola

Until recently, the idea of making granola always sounded so intimidating to me. I don't know what it was but now that I've perfected my ratios, I am kind of on a roll with the stuff - I even made a batch to feed 70 for a local community even last month. I think I say this every time but this is seriously the best recipe I've ever come up with. CHOCOLATE + COCONUT + GRANOLA = I'M IN! I had every intention of making this in the afternoon and leaving it overnight but I ate it for dinner - FOR DINNER. It's that good - crunchy, toasty, sweet and best of all chocolate-y! If you loved those chocolate flavored cereals as a kid you are doing to do backflips for this because the flavor is remarkably similar - but you can know that now your repeated bowl-fulls of crunchy goodness are actually good for you. 

Cacao for antioxidants, quinoa and buckwheat for protein, oats and chia for fiber, coconut flakes and oil for healthy fats - this stuff packs a healthy punch! It's also gluten free (if you use gluten free oats that is) and uses no processed sugars! Most cereals and granolas in the stores are loaded with junk-oil, processed sugar and a bunch of other garbage - even the expensive 'good-for-you' stuff is deceivingly loaded with crap. It is so easy to make your own and you get to taste test the entire time, which makes it totally worth it to me! The recipe below makes enough to put those puny ten dollar artisan bags to shame using inexpensive ingredients you probably already have at home. 

I love how nutty and toasted this recipe is - if you're like me, theres nothing like those burnt little bits at the edges. It's great with a plant-based milk of choice, or with tangy coconut yogurt and fruit - I've also enjoyed sprinkling it over smoothies and gobbling handfuls straight out of the jar. You can of course customize here as well - tossing in cacao nibs, vegan chocolate chips, almonds, goji berries, hazelnuts, whatever you wish once the granola is out of the oven.

Let me know if you give this one a try, and what you mix-in to make it your own!


Serves: 10-12 1/2 cup servings • Prep Time: 5 min • Bake Time: 45 min


  • 2 cups gluten free oats
  • 1 cup quinoa, cooked

I always have cooked quinoa on hand in the fridge as it is my go-to "grain" ( fun fact: quinoa is actually a seed) but if you don't want to go through the trouble of cooking and cooling quinoa, it's no biggie, just replace with more oats or buckwheat groats.

  • 1 cup buckwheat groats
  • 3/4 cup coconut flakes (large or small, doesn't matter)
  • 1/4 cup chia seeds

Don't leave these out! The chia seeds sort of stick together and make the most enjoyable clusters - OMG yum!

  • 1/2 cup cacao/cocoa powder

Using conventional cocoa powder is GREAT here and will yield the same taste result as cacao powder - you are baking the whole thing anyway, thus killing off many of the beneficial raw properties of cacao (WOMP, WOMP) so don't worry about using "the good stuff" here if you don't want to.

  • 1/2 cup maple syrup
  • 1/3 cup coconut oil
  • 1 tsp. vanilla
  • 1 tsp. pink salt

1. Preheat your oven to 400* F and prepare a large sheet pan with parchment paper.

2. In a large bowl, combine oats, quinoa, buckwheat, coconut flakes and chia seeds. Toss with your hands to fully integrate the ingredients. 

3. In a sauce pan, combine maple syrup, coconut oil and cacao powder. Turn on low heat and whisk until the cacao powder is fully incorporated and the coconut oil has melted. This will only take a few seconds. Turn off the heat and add in the salt and vanilla.

4. Pour the liquid mixture over the dry ingredients and use a spatula to make sure all ingredients are fully coated in the chocolate-maple-oil mixture. 

5. Dump the granola onto a sheet pan and use your spatula or hands to press it into a firm, even layer (this will ensure you get some bigger clusters in there.)

6. Set your ovens timer for 15 minutes. Once the time is up, come in with your spatula and toss the mixture to ensure even roasting. Do this again at the 30 minute mark and watch your granola carefully for the last 15 minutes  you may have some burnt bits around the edges but in my opinion, thats kinda the best part. It will not be totally set up when you remove it from the oven but will firm up as it cools.

7. Allow your granola to fully cool before putting it into glass jars for storage - lasts up to four weeks!

 

LIGHT & LOVE, LIVECLEAN KITCHEN

Comment

Comment

Vegan Apricot Ginger Scones

Pastry lovers this one is for you!

Cravings are a strange, strange thing. Not to talk about gross stuff in a recipe post (here I go) but I've gotta give you a little background - I recently came down with food poisoning and once the sickness had subsided all I could think about were scones (weird, right?). I hadn't thrown up since I was 12, so this latest episode was a super big deal for me. Needless to say, it sort of threw me into a funny mood. The day after I recovered, I went to the grocery store on my still empty stomach - as I deliriously walked the aisles, I couldn't stop thinking about ... scones .... so I b-lined it for the bulk aisle for some inspiration. Ginger was a no-brainer as it would further help to settle my stomach and the fresh apricots around the corner looked so ripe and delicious I couldn't resist. I came home with some straaaange stuff from the grocery store that day.

In spite of the strange craving, this recipe is a true winner. In fact - I enjoyed two scones for dinner that night and the next morning when I went to the fridge to grab one for breakfast - only crumbs were left - my boyfriend had devoured the rest. They are truly addictive, as he can vouch. But don't worry, if this happens to you, they are so easy to make that you can whip up another batch in no time.

This recipe is inspired by the blueberry & rosemary vegan scones posted by the truly incredible Dana of Minimalist Baker - I had made her variation last year and always wanted to experiment with my own flavors. Prior to her post I thought scones were something I had to give up as a vegan (scones=butter, right?) - but coconut oil works wonders here and these sweet beauties come together so easily.

Now, depending on your definition they aren't 100% healthy but they are everything a scone should be - light, flaky, sweet, tender. The tartness from the apricot and the spice from the ginger make a truly special combination but feel free to add in any variation of fruit and aromatics - berries, citrus, apples, even savory flavors would work wonderfully here. Enjoy hot or room-temp - they store well in the fridge and re-heat nicely.

I used truvia blended baking sweetener because it happened to be on sale and I had always wanted to try it - it's pretty good and worked well as I would imagine any natural sweetener would - just remember to double the measurement if you are using regular sugar - stevia is sweeeeet. I used a whole wheat pastry flour (which is finer than regular flour) for this recipe because I happened upon it in the bulk aisle - I think it really contributed to the tenderness of these scones and I would highly recommend finding yourself some but with that said I've used regular flour before (or a blend of regular and spelt flour as Minimalist baker suggests) and that batch was just as delicious.


Makes: 8 scones • Prep Time: 15 min • Cook Time: 26 minutes


  • 2 cups whole wheat pasty flour (sub regular flour or gluten free flour with varied results)
  • 1/4 cup truvia baking-blend sweetener (sub 1/2 cup cane or coconut sugar)
  • 1 tbsp. baking soda
  • 1/2 tsp. pink salt
  • 3/4 cup unsweetened almond milk
  • 1 flax egg (1 tbsp. ground flax or chia seed + 2.5 water)
  • 1 tsp. apple cider vinegar
  • 1/2 tsp. vanilla extract
  • 1/4 cup + 2 tbsp. room temp. coconut oil OR cold vegan butter
  • 2/3 cup candied ginger, finely chopped
  • 3-4 small fresh apricots, pitted and finely chopped - apx. 1 cup (or sub peaches)
  • 1 tsp. coconut sugar for topping

1. Preheat the oven to 400*F.

2. In a medium sized bowl first prepare your flax egg and let it set-up for at least 5 minutes.

3. In a large bowl combine flour, baking soda, sugar and salt.

4. Scoop your room-temp coconut oil into the bowl and cut it into the flour mixture using a pastry cutter or fork till only small lumps of coconut oil remain. Note that the mixture will still look rather dry -not quite a sand-like texture.

5. At this point, gently mix in your chopped apricot and ginger pieces into the flour mixture - this ensures the pieces are distributed evenly - if you mix them in after the wet ingredients are combined you have a tendency to over-work the dough.

5. In the bowl with flax egg whisk in almond milk, ACV and vanilla extract till well combined.

6. Slowly add the wet mixture to the dry, stirring gently to combine all the while. Once all the liquid is mostly incorporated you may have to go in with your hands to quickly work in all of the flour. 

7. Transfer the dough onto a floured surface and shape into a large 1" tall disk shape. Cut into eight equal pieces and transfer to a parchment lined baking sheet. Sprinkle tops with coconut sugar.

8. Bake for 24-26 minutes or until golden brown. 

9. Allow to cool for at least 5 minutes before removing from the baking sheet and enjoying!

 

LIGHT & LOVE, LIVECLEAN KITCHEN

Comment

Comment

Thai Style Green Wrap Recipe & Tutorial

"YES, YES, YES!" I am literally straight out of the Herbal Essences commercial right now!

Collard wraps are my new favorite thing, well, I mean, not new, I first experienced them a few years ago at Kye's in Santa Monica. Kye's catered an event I attended and I could not get enough of their awesome concept - a guilt-less, gluten-less, just-as-tasty burrito?! I remember thinking to myself that I would probably never make one myself because it seemed like a pain in the ass to get a leaf act like a tortilla but let me tell you now - IT'S SO EASY and I am so excited to share the method with you! It takes *maybe* 3 more minutes than using a conventional tortilla and I can genuinely say I like collards better - they are more pliable, the filling is less likely to fall out and I can eat my weight in them and not feel like crap afterwards. 

The ingredients for traditional flour tortillas often look like this "Enriched Flour Bleached(Wheat Flour, Niacin, Iron, Thiamin, mononitrate, riboflavin, folic acid), water, interesterified soybean oil, glycerin, hydrogenated soybean oil. contains less than 2% of: corn syrup solids, baking powder (sodium aluminum phosphate, baking soda), salt, monoglycerides, potassium sorbate and calcium propionate (preservatives), fumaric acid, enzymes." They usually come in at about 120 calories per wrap and contain up to 350mg of sodium and get 30% of their calories from processed fats. 

Collard greens on the other hand are pillars of health - they supply the body with protein, fiber, calcium and iron and rack in at a whopping 11 calories a leaf meaning, more burritos for you!!!!

I've now tried a whole slew of different fillings in these wraps (because I'm obsessed)  and it's always best to have some kind of grain or filling protein (like beans, quinoa or rice, bulking ingredients (like raw and cooked veggies) and some kind of healthy fat (tahini, avocado, cashews, etc.)- heres a few ideas:

  • roasted sweet potato
  • black beans
  • quinoa
  • corn salsa
  • cilantro
  • avocado

 

  • white rice
  • avocado
  • cucumber
  • sprouts
  • ginger
  • nori

 

  • brown rice
  • butternut squash
  • white beans
  • nutritional yeast
  • tahini drizzle

 

But my favorite has to be the Thai style wrap I share with you below...mostly because of the sauce (recipe included). 

I have perfected my thai-peanut sauce in the past few months and have been eating it on everything. I have been waiting for the perfect time to share it on the blog and this is it! It's spicy, peanut-y, creamy - it uses no oil and is pretty damn good for you! 

Scroll on down to check out the ingredients used in this recipe and then keep reading  for detailed instructions on how to roll the perfect collard wrap - no matter what fillings you choose! Great creative and report back!


Serves: 2 (2 wraps per-person) • Prep Time: 10 minutes • Assembly Time: 5 minutes


  • 4 large collard green leaves, steamed in the process described below
  • 2 servings of extra firm tofu, dry seared in a pan with salt and pepper
  • 2 cups shredded green or purple cabbage 
  • 1 cup shredded carrot
  • 1/4 -1/2 of a large hot house cucumber, thinly sliced
  • 2 tbsp of finely chopped raw cashews *trust me*
  • Red onion, thinly sliced
  • Thai basil, minced

Low-Fat Thai Peanut Sauce

(makes more than enough, but trust me, you want this much)

  • 1/3 cup PB2 powder
  • 2 tbsp. coconut sugar or sweetener of choice
  • 1/4 cup rice wine vinegar (unseasoned)
  • 1/2 the juice of a lime
  • 1-2 tbsp. coconut aminos or soy sauce
  • 1-2 tbsp. hot sauce
  • 1 tsp. garlic powder
  • 1/2 tsp. chili flakes
  • enough water to give you your preferred consistency (I use about 2-3 tbsp.)

All you have to do to make this sauce is chuck all the ingredients in a mason jar - throw on the lid and shake away!


MAKE A COLLARD WRAP/BURRITO: STEP-BY-STEP

Firstly, you'll need to get the largest, freshest collard greens you can find. I always have luck at farmers markets and in my experience bundles of 6-8 collard greens can be found in the organic section of most large grocery stores. Inspect the collards for tears and holes - those should be avoided if possible. Rinse them well.

If you won't be making your wraps right away, I like to stick the stems of my collards in a bit of water just as you would a bouquet of flowers and store them on the counter - this helps to to keep them super fresh. Plus, it makes your kitchen look pretty. 

When you are ready to assemble your wraps start by heating a bit of water (2-3 tbsp) in a large, shallow pan that has a lid. 

Grab a leaf and a sharp knife. Flip the leaf so that the underside or stem side is facing up. With your knife, gently shave down the woody part of the stem so that the whole leaf becomes more pliable. Trim the bottom of the stem off.

Place your leaves into the pan and cover with the lid for no more than 45 seconds - blanching the leaf gently - you are doing this to increase the flexibility of the stem, not to wilt the greens. A good way to tell if it's done is to look under the lid - the collard should get brighter, if it begins to darken, you've gone too far. You can add one leaf at a time or do them all at once, it doesn't effect the cook time much!

When ready, carefully remove the collards from the pan, separate them and allow them to cool throughly on the counter. 

To wrap, begin by placing your collard leaf, under-side/stem-side facing up on a plate so that it lays flat. Add your filling into the center of the leaf *length wise* (from stem to tip of the leaf) leaving at least 2" on either side. Don't be afraid to pack these pretty full with sauces and tons of stuff- I actually find collard leaves to be more durable than regular flour tortillas when it comes to stuffing and wrapping!

Now comes the actual wrapping - if you've ever watched the masters at Chipotle, you're golden. The only trick with a collard is making sure you have the correct orientation of the leaf, so listen up! Fold the lengths of the collard leaf into the center- essentially touching the bottom of stem to the tip of the leaf over your filling as seen in the second image above.

Then pull the sides closest to you over your filling and roll upwards making sure to tuck all of your ingredients - end with the seam side facing down on the plate.

Your collard wrap should now look like the first image above - the outside of the leaf facing up so you have a nice clean surface. HOW GOOD DOES THAT LOOK?!

Sorry, getting excited. 

Anyway, if you wish, you can cut your wrap in half - and do it on a bit of a diagonal please...you didn't just go through all of that hard work to not make it look great. Okay?

Enjoy! 

 

LIGHT & LOVE, LIVECLEAN KITCHEN

Comment

Comment

Hormone Balancing Energy Bites

Remember those chewable Flintstone multivitamins? How about the grape flavored children's Tylenol? I LOVED them both and actually looked forward to my daily vitamin. In fact, I loved chewable Tylenol so much that three year old Jill snuck into the medicine cabinet and consumed the contents of an entire bottle - which resulted in a trip to the hospital and a round of ipecac. Fun!

Anyway, the reason I am telling you this is because it seems as though I still love to eat my vitamins but I am pretty sure these powerfully magical beauties will never result in vomiting! I am pumped to share this recipe with you, especially if you are a woman!

For months I have been on a quest to naturally balance my hormones - I have been struggling with irregular periods for the past few years and as an otherwise thriving 29 year old honestly, enough is enough. I have upped my fat to carb to protein ratio (yes, I was on the 80-10-10 train for a while and I think it may have done a little damage), altered my exercise routine and have been *trying* to stress less. In addition to these things I have also been eating the most delicious hormone-balancing "vitamin" daily - a cacao sprinkled  date wrapped in a brazil nut. I learned all about the hormone balancing powers of dates, brazil nuts and cacao in the book 'How Not To Die' by the wonderful Dr. Michael Greger - which the bible for anyone interested in the intrinsic link between good health and diet. One day, I shared my magic bullet of healing on Instagram and the photo got such a reaction that a light bulb went off, "this would make a really great energy bite", I thought. Any excuse for another energy bite recipe, AM I RIGHT?

One of the most wonderful things about Dr. Greger's book is that he makes actual suggestions of foods you can eat to improve specific health conditions - and he goes further still by suggesting combinations of foods that enhance one another's healing effects. For instance, I now always make sure to add pepper to any dish containing turmeric because the anti inflammatory properties are greatly magnified when you do. Dr. Gregor cautions against supplementation and urges us to consume whole foods as much as possible as the complexity of minerals, vitamins and fatty acids in our foods work together, in unison. We are designed to benefit from the delivery of these nutrients through food! They rarely benefit us quarantined in a bottle, as suggested by the supplement industry. 'How Not to Die' is a super dense read and I actually got a lot more from it by listening to it on tape - which is a great thing to do during any tedious task - driving, walking, cleaning, *rolling out energy bites*. 

The way the compounds in these energy bites work together is fascinating. Here's a quick break down - Brazil nuts are SUPER high in selenium, an important trace mineral supporting thyroid function. Selenium's power is magnified when combined with vitamin E, found abundantly in cacao along with antioxidants and other stress reducing compounds like magnesium. Dates further amplify this blend by providing a healthy dose of potassium and manganese - which play a part in regulating sex hormones, energy and metabolism. Although dates are high in sugar the manganese also helps to maintain a healthy blood sugar level and regulates brain and nerve function. 

I went further still adding maca powder - the hormone balancer of hormone balancers and ashwaganda which acts more gently to lower cortizol levels. 

Most days, I enjoy these as a pre-workout pick me up and I am happy to report I am beginning to feel more balanced. I have gotten a period since starting this daily practice and gained a little weight, which I am trying my best to embrace as I course correct my healing journey...NOT easy!  

But the whole reason I am sharing these babies with you is because they are also GOD DAMMED DELICIOUS. I mean - dates, chocolate, nuts - how could you go wrong? I love how the maca powder adds a malted-honey note! My boyfriend - aka my official taste tester - who had no idea about the "medicinal" element, said these are the BEST energy bites I have ever made. Woah, thats big coming from a guy who makes anything I create disappear! 

So, if you're like me, and you're looking for a whole foods solution to your hormonal struggle - give these a try, I am so interested to know if they help. OR, if you aren't struggling with hormones but just want a delicious pre-workout delight let me know how these babies stack up!


Serves: Apx. 24 1.5" Bites • Prep Time: 10 minutes • Total Time: 30 minutes


 

  • 24 Medjool dates
  • 1 cup gluten free oats, ground into flour
  • 1 cup brazil nuts, pulsed into a meal 
  • 3 tbsp. cacao powder
  • 2 tbsp. maca powder *optional
  • 2 tbsp. ashwaganda powder *optional
  • 1/2 tsp. pink salt
  • 1/2 tsp. vanilla extract

1. Pit all of your dates, place them in a bowl and pour hot water to cover - allow them to soak for 3-4 minutes and then drain well, removing all excess water

NOTE: Skip this step if your dates are super moist

2. Measure out the oats into a food processor and wiz them up till the consistency is that of a coarse flour. Pour oat flour into a bowl.

3. Measure out the brazil nuts into the food processor and pulse in 5 second bursts until you reach the texture of coarse sand. Pour the nuts into the bowl with the oats.

NOTE: Be sure to not over blend your brazil nuts, they are quite oily and can turn into brazil nut butter very easily...not that that would be bad, but its just not what we're going for here, we still want little bits of nuts detectable in the final product

4. Now add the soaked and drained dates to the food processor along with the cacao powder, maca powder, ashwaganda powder, salt and vanilla - blend until your mixture is that of a thick paste. 

5. Add the oat flour and crushed brazil nuts back into the food processor and pulse till the entire mixture begins to come together - you may have to scrape the sides of the bowl a few times to ensure an even mix. You want the dough to appear slightly crumbly but to stick together when squeezed between your fingers. 

6. Transfer the mixture to a bowl and allow the chill in the fridge for 15 minutes - you can skip this step but it will help the dough set up and stick to your hands less when rolling out the balls.

7. Use a rounded tablespoon to measure out the balls and roll the mixture between your hands - repeat this process till all the dough is gone. 

8. Store in the fridge in an airtight container for up to 4 weeks - but they will be gone long before then. 

 

LIGHT & LOVE, LIVECLEAN KITCHEN

Comment

1 Comment

How to Find the Right Way of Eating for You

Vegan, vegetarian, high carb, low fat, high fat, low carb, paleo, plant-based, keto, intuitive eating, intermittent fasting, IIFYM, bulking, cutting, organic, whole foods, non-GMO, gluten free, sugar free - it can all be so overwhelming!

With all of these words swirling around in your head and heart - how on earth are you to find the right way of eating for you? Many amazing looking people claim to have found the KEY, the answer, the holy grail but here's the truth - EVERYONE is different and one thing doesn't work for anyone all of the time

Now, for me, veganism is non-negotiable. I am passionate about animal rights and while I would love to live in a world where everyone could feel their best eating the way I do, I am the first to admit, that's just not practical. There's so many factors and personal choices that go into diet (diet meaning what we eat, not how much we eat) and I don't claim to have all the answers for everyone. I post my vegan recipes to inspire and encourage you to incorporate more plants into your diet but I don't take a rigid approach to veganism, because, well frankly - pushing, shaming or guilting people into a lifestyle ain't going to help the cause! I believe adopting a loving, welcoming, relaxed approach is much more appealing. 

But back to the point of this post - how do you know what diet or lifestyle change is right for you? Many people would believe a vegan diet is limiting in itself, but I don't agree... in the realm of veganism I have experimented with different macros from 80-10-10 to high fat, to high protein (now I average around 60-20-20 when I do count macros). Ive tried a fully raw diet, mono-meals of fruit, only eating bananas for days, intermittent fasting, actual fasting, you name it. Prior to finding veganism I tried juice cleanses, paleo, low-carb, keto, no sugar, etc.

I've learned a lot on this journey, I accept that I am now and always will be learning and changing but I think I have uncovered the most important principals to keep in mind when it comes to any diet or lifestyle, vegan or not...

Here are my tips:


1. ENJOY what you're eating and you eat mindfully.

If you associate stress, pressure and guilt with the foods you're eating - how do you think those foods are going to digest? You could be eating kale all day but if you're eating it mindlessly or under stress I can guarantee it's not going to give you all the potential nutrients your body needs. Emotion, mood and foods are related - take time selecting your meals, cooking them AND eating them. It makes all the difference.

Do you ever notice how satisfied you feel after eating a special meal with a loved one (think Valentines day)- you talk, you laugh, you eat slowly, you lick the spoon - now, everyday can't be Valentines day but make sure you're always in love with your food.


2. Keep the BALANCE.

 You don't have to be perfect all the time (yogis and fitness lovers can get caught up in that tail spin easily). Limit the extremes - the times we do the most damage to our body, our hormones, our weight is when we eat in extremes - *too* low fat, *too* high protein, *too* low carb. Balance is key, no one macronutrient is king.


3. Call it an EXPERIMENT, not a discovery.

 and never claim to have found the end-all-be-all answer. Try something new when what you're doing isn't working for you - your body is always changing...always be it's best advocate and listen.

4. LOVE YOURSELF ENDLESSLY.

and keep a record of how you feel physically, mentally, emotionally. This doesn't need to be in a journal or diary but just be sure to simply check in with yourself from time to time. We can often associate ending/changing up a certain meal plan or diet with guilt or failure but you need to let that go in order to truly find happiness with your food. 

5. It's NOT ONE THING.

Finding the right "thing" for you isn't just finding "one thing" - i.e diet. Again, its about balance. Are you getting enough sleep? Are you satisfied in your relationships? How do you feel about your living situation? All of these things are related to food and while paleo might work great while you're WOD-ing 6 days a week, while on rest for 6 weeks after a shoulder injury that much protein might not feel good.

6. Eat whole foods as much as possible.

This is the last thing I want to say because I don't want to put too much emphasis on exactly *what* you're eating in this post but I do believe that the more whole foods humans eat, the better they feel. So, if you are craving fries maybe consider making a healthy, oven baked version at home - same goes for cookies, ice cream and burgers. Never deprive yourself but rather shoot for the best choice available. 

 

LOVE & LIGHT, LIVECLEAN KITCHEN

1 Comment

Comment

Vegan Thai Red Curry Soup

I have a weird obcession with soups that make my sinuses open up. Do you know what I mean? That kind of spicy that hurts-so-good? Well if you love that too, this soup is for you! 

The broth is rich, creamy and FULL of flavor. It's taken years of trial and error for me to get this broth completley right - the perfect balance of coconut, chili, ginger and curry. It is inspired by my favorite thing to order when eating out at Asian restaurants but beware -  many spicy coconut broths at restaurants and in stores have fish or shrimp paste in them (learned that the hard way) so why not make your own and know it's full of plant based goodness! My version is oil free and loaded of healthy veggies - I especially love the cauliflower in there. It's also packed with tummy healing spices like ginger, turmeric and cilantro.

 Like all of my recipes this soup can (and should) customized to your liking...tofu would be great here as would green beans ... add in whatever you have lying around in the fridge, it's a great "use it up" type of dish.  

Enjoy, fellow 'hurts-so-good' soup lovers!

  • 1  16 oz. can lite coconut milk
  • 1 16 oz. can can low sodium tomatoes (diced, pureed, crushed...your preference)
  • 3 cups low sodium veggie stock/water  
  • 1 tbsp. thai red curry paste
  • 1 tsp. yellow curry powder, chili powder, turmeric, garlic powder, cumin, paprika
  • 1/2 tsp. salt/pepper (optional)
  • 1 small onion, diced
  • 3 large garlic cloves, diced
  • 1 small head cauliflower, cut into florets 
  • 1 large sweet potato, diced
  • 1 large red bell pepper, diced
  • OPTIONAL: Add in any additional veggies or bulking items you love: frozen peas, summer squash, carrots, tofu - all make good additions
  • 1 16. oz can rinsed and drained garbanzo beans
  • 2 packed cups spinach
  • Cilantro, chopped and fresh lime juice for garnish

1. Add diced onion and garlic to a large stock pot and sautee in a little bit of water till the water has evaporated and the veggies are soft. 

2. Pour in the coconut milk, tomatoes and veggie stock and stir in all the spices - bring to a simmer.

3. While you're waiting for the broth to come to temperature, dice all the remaining vegetables. Once simmering add the cauliflower and sweet potato and cook with a lid on till fully tender (about ten minutes). 

4. Add in the remaining vegetables and beans and cook for a few minutes more with the lid off so that the broth reduces slightly. 

5. Remove from the heat and squeeze in the juice from one lime, stir in the cilantro. Serve over quinoa or rice or enjoy alone! Keeps well in the fridge for up to 4 days. 

 

LOVE & LIGHT, LIVECLEAN KITCHEN

Comment

Comment

Sweet Zucchinni Protein Breakfast Bowl

I've wanted to post this recipe for a while but I've put it off, because, well, this delicious dish is hard to make *look* pretty ... and when describing it, it doesn't exactly *sound* delicious either BUT LISTEN, it's great, just try it, just trust me, I promise! You'll never even notice the zucchini but you'll love how full and satisfied you'll feel and you just won't believe and tasty this bowl is!

I have a love affair with zucchinis - and let me tell you why...

1. They are super cheap (we grow our own in the summer)

2. They are nutrient dense (B vitamins, magnesium are two of my favorites for balancing hormones) 

3. They are absolutely flavor neutral, which leads me to my next point...

4. They are a great bulking agent for a huge variety of dishes like this breakfast bowl - not to mention soups, stir fry and YES, even smoothies (in place of frozen banana). 

YES, that's right - zucchini isn't just for savory dishes! I am telling you, you are going to love it as an addition to your breakfast bowls because it bulks them out with healthy fiber and plant nutrients ... bigger bowl of food = happier tummy. Look at it this way - If you can get a vegetable worked into your morning meal without even knowing it's there flavor wise - why wouldn't you give it a try? 

I up the anty even more by using quinoa AND oatmeal for a boost of grain-free protein (quinoa is actually a seed) but you can of course use full-on oats here, no judgement. Alternatively, you can use only quinoa (if you're gluten free or paleo-based, for example) - just be sure to add flax or chia or else it will stay far too watery, especially with the addition of the squash. 

You can flavor this bowl anyway you like but I include my favorite mix of warm, spicy sweetness below. 

HOT TIP: *If* you're still like - WOAH, I kinda want to try this but I think you're bat shit crazy for putting squash in oatmeal...you can use half a small grated zucchini and half a mashed banana to ease you into the idea. 

Let me know if you give this a try, you brave, brave soul! 


Serves: 1 • Prep Time: 3 minutes • Cook Time: 6 minutes


  • 1 small zucchini, grated (option to peel if you wish)
  • 1/2 cup cooked quinoa
  • 1/4 cup old fashioned oats
  • 1 -1.5 cup plant based milk or water
  • 2 tbsp. maple syrup
  • 1 tbsp. ground flax OR chia seeds
  • 1/2 tsp. cinnamon, vanilla, cardamom 
  • 1/4 pink salt
  • TOPPINGS: I used sliced banana, walnuts, pumpkin seeds, hemp seeds, almond butter

1. Grate a small zucchini directly into a small pot with the oats, quinoa, flax seeds, maple syrup, seasonings and plant milk.

2. Stir to combine and put the mixture on med-high heat. Stir frequently for 5-6 minutes or until the zucchini is tender. If you notice your mixture getting too thick for your liking before the zucchini is totally cooked, add more plant milk or water and continue to stir.

3. Pour the cereal into a bowl and top with your favorite flavorings - I include what I added above but you could just as soon add fresh mango, berries, pear, apple, almonds, raisins, etc. Yum!

 

LIGHT & LOVE, LIVECLEAN KITCHEN

Comment

Comment

Vegan Nutella Energy Bites

Energy bite options are endless. I have a ton of different flavors on the blog already but they are something I never tire of creating and I hope you never tire of enjoying them either. I love storing them in a fridge and having one or two as a pre-workout pick-me-up (they provide a boost of potassium and sustained energy by way of dates, nuts and cacao) but I also love eating half of the mixture while it's still in the food processor as I roll them out - it's all about balance with these guys. 

I have wanted to make a Nutella flavored energy bite for a while now. Nutella, the classically creamy roasted hazelnut spread, is not dairy free which means it's been a long time since I have experienced it's uniquely delicious flavor profile - until now. A key to nailing the flavor was roasting the nuts - I was worried about the (slightly pricey) little hazelnuts but the method I described below was easy and worked out fine and the end result is so worth it!

The rest of the process is pretty much my standard - oats, dates, healthy fat, flavorings - all combined in my trusty $30 food processor (best purchase ever). 

Let me know if you try these nutty little guys, they are such a special treat - I actually used this recipe as an on the fly vegan dessert for a plant-based guest at the inn where I work, I drizzled some chocolate sauce over top and sprinkled some berries, so easy - he LOVED it! 


Serves: 6 (Apx. 12, 1.5" bites) • Duration: 15 minutes (add a little extra if you're hand rolling bites!)


  • 1.5 cups oats, ground
  • 12-16 large Medjool dates (roughly two cups, lightly packed), pitted and soaked, if needed
  • 1/2 cup raw unsalted hazelnuts, toasted
  • 3 tbsp. cacao/coco powder
  • 2 rounded tbsp. almond butter (sub coconut oil or any nut/seed butter of choice)
  • 1 tsp. vanilla extract
  • 1/2 tsp. pink salt

1. Preheat your oven to 325*F. Once the oven is at temp, place your raw hazelnuts on a lined baking sheet and roast for intervals of 2-3 minutes until fragrant and slightly toasted (this took me about 6 minutes total), allow to cool.

2. While your nuts are roasting, pit your dates, IF they are a bit dry place them in a small vessel - heat water on the stove and pour over the dates and allow to soak for a few minutes until plump. Drain well and dry the dates off with a paper towel.

3. Pulse the oats in a food processor or blender until a flour-like consistency is reached, pour the flour into a separate container.

4. Add the dates, hazelnuts, cacao, almond butter, vanilla and salt to a food processor - blend till the mixture is nearly smooth (you may have to stop the machine and push the mixture down a few times with a spatula). Then add the oats back in and blend again until the oat mixture is fully integrated - it should be very thick, just slightly sticky and easily formable between your fingers.

5. Begin to roll into 1.5" balls and place them in a storage container in the fridge to set up for a few minutes. To decorate, you can roll the balls in coco powder, drizzle chocolate sauce over or press a hazelnut into the center of each one.  Alternatively, you could press the mixture into a pan or other vessel, set in the fridge, slice and enjoy them like brownies. 

 

LIGHT & LOVE, LIVECLEAN KITCHEN

 

 

 

 

Comment