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A Quick Guide to Gluten-Free Eating
I am sure many of my regular readers here are old pros at eating gluten-free, but maybe some of you are new to a strictly gluten-free diet (due to Celiac disease, a gluten intolerance or another medical/health reason), or perhaps you are looking to simply cut back or eliminate some gluten from your diet. Maybe you are being a really good pal, looking to learn more and find options for a friend or family member that is gluten-free. No matter what the reason, my simple overview of a gluten-free diet is meant to be used as a safe and quick tool while you are doing your own research on specific products and what you can and cannot tolerate (even within these “allowed” foods).
I hope you enjoy this list and find it to be a good resource if you are just starting out, or to share with family and friends that want to learn more about your restrictions.
A Quick Guide to Gluten-Free Eating
ALWAYS AVOID ON A GLUTEN-FREE DIET:
- Wheat (einkorn, durum, farro, graham, kamut, semolina, spelt)
- Rye
- Barley (malt, malt flavoring and malt vinegar are usually made from barley)
- Triticale (a cross between wheat and rye)
- Commercial oats contain gluten due to cross contamination in processing, only eat certified GF oats
Wheat goes by many names – other wheat products to avoid:
- Bulgur
- Durum flour
- Farina
- Graham flour
- Kamut
- Semolina
- Spelt
SAFE FOODS ON A GLUTEN-FREE DIET:
Alternative flours, grains, starches and thickeners that are inherently safe for celiac, gluten intolerance and wheat allergies include:
- Rice (white, brown, basmatic, jasmine, wild, risotto, sticky rice, rice cereal)
- Corn (maize) (grits, polenta, cornmeal)
- Potato, potato starch, potato flour
- Tapioca and tapioca starch
- Bean flours (chickpea, garbanzo, soy, fava, garfava)
- Sorghum
- Quinoa, quinoa flour and cereal flakes
- Millet and millet flour
- Rice flour
- Buckwheat
- Arrowroot starch
- Amaranth
- Certified gluten-free oats and oatmeal*
- Teff
- Montina
- Cornstarch (corn flour)
- Flax
- Nut flours (almond, chestnut, pecan, cashew, macadamia)
- Coconut flour
*Oats are naturally gluten-free and might be OK but please note when purchasing your oats, please make sure to choose packages that say “gluten-free”, as most commercial oats are contaminated with wheat when they are grown in the fields or from cross contamination in the processing plant. Some folks that are gluten-free don’t eat any oats, as they cannot tolerate them. Research indicates that pure, uncontaminated oats consumed in moderation (up to 1/2 cup dry oats daily) are tolerated by most celiacs. Everyone is different so please only eat them if you know you can tolerate then and consult with your physician or specialist before including in your regular diet.
Labels that clearly declare a complete list of ingredients are usually safest. You must read labels each and every time foods are purchased, as manufacturers can change ingredients at any time. As of 2006, wheat used in products will be identified on the label. Additionally, you may verify ingredients by calling or writing a food manufacturer and specifying the ingredients and the lot number of the food in question. State your needs clearly – be patient, persistent and polite.
WHAT ABOUT ALCOHOL?
Distilled alcoholic beverages and vinegars are gluten-free. Distilled products do not contain any harmful gluten peptides. Research indicates that the gluten peptide is too large to carry over in the distillation process. This process leaves the resultant liquid gluten-free. Wines and hard liquor/distilled beverages are gluten-free. Beers, ales, lagers and malt vinegars that are made from gluten-containing grains are not distilled and, therefore, are not gluten-free. There are many great gluten-free beers available.
FOODS THAT ARE NATURALLY GLUTEN-FREE:
- Fruits and vegetables
- Beans, seeds, nuts in their natural, unprocessed form
- Fresh eggs
- Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
- Most dairy products
GLUTEN LIKES TO HIDE: Always Read Labels. Don’t be afraid to call the manufacturer if you are unsure.
Products to be careful of where gluten can be hiding: broth, bouillon, beers, ales, lager, breading & coating mixes, energy bars, syrups, communion wafers, french fries, croutons, dressings, drugs & over-the-counter medications, modified food starch, ice cream and frozen desserts, flour & cereal products, herbal supplements, imitation bacon (and other fake meats), veggie burgers, imitation seafood, marinades, nutritional supplements & vitamins, pastas, flavored vinegars, chocolate, candy, processed deli meats, sauces & gravies, hot dogs and vegan hot dogs, spice blends, self-basting poultry, soy sauce or soy sauce marinades, soups and soup bases, stuffings, thickeners (Roux), confectioner’s and brown sugar, herbal teas (watch for barley), jerky.
*Please remember that even the words “gluten-free” on a label do not always insure 100% gluten-free, due to cross contamination. Be cautious and be vigilant. Call companies and manufacturers, ask for detailed information or testing.
REMEMBER WHEN IN DOUBT, GO WITHOUT! IT IS NEVER WORTH IT!
When you are unable to verify ingredients or the ingredient list for a food is unavailable – DO NOT EAT IT!! No matter the amount consumed, it is not worth affecting your immune system nor is it worth the damage that will surely be done to the small intestines as a result, every time gluten is eaten. Whether or not symptoms or signs are present, it may be happening.
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Orange Chia Refresher – Gluten-free, Vegan + Sugar-free
For the last 4 weeks, I have been working on a running program. A gradual build-up to a 5K for beginner runners, such as myself. It is an 8 week program, so this week marks the halfway point. So far I am really loving it. First time in my entire life I have tried running and I actually didn’t adamantly HATE it.
I think the biggest difference for me, is with now living here in California, every single run brings the sun shining it’s amazing rays down on me, I am surrounded by the beautiful views of the ocean, lagoon, palm trees, amazing birds, etc. These amazing surroundings has really changed running for me.
That being said, the thing I have found most challenging is being alone with my thoughts. What I enjoy about yoga is with the practice being a moving meditation, it is a wonderful way to get out of my head for a while. I don’t look at yoga as an escape from my life, but a time to acknowledge, express gratitude and strengthen, in more ways then one. I am able to shut off the constant chatter in my head and my inner voice telling me that “I can’t” or “I am not good enough”. Instead I just am. I just do. It is such an amazing thing. Yoga has taught me to not just ignore those thoughts as they arise, but to acknowledge them and the place they are coming from, then set them aside and focus on my breath and being.
With running, I haven’t quite gotten there, yet. However, that is part of what I like about running, the time it gives me to think. To really focus on the things in my head, process them fully without distractions and deal with them in whatever way needed. There are lots of thoughts swirling in my head when I run, good and bad. So different from yoga, but a really nice compliment.
Sometimes I have deep thoughts when running and sometimes I think about food and recipes. The idea for this Orange Chia Refresher came to me during a run and I couldn’t wait to make it and share it with you guys. Based on the response on my Facebook page when I asked who would be interested, you guys couldn’t wait either.
In looking around, I realized I didn’t exactly have some unique idea on my run, I discovered a drink like this has existed in Mexico for a long time. They call it a chia fresca. I don’t recall ever seeing this, but either way I guess it was in my subconscious. This drink could be made with lemon, lime or grapefruit and be just as tasty, plus I bet it would also be amazing with a sparkling water. First time I tried chia seeds in a drink, was in kombucha and I wasn’t a huge fan. However, I do think there were WAY too many seeds in it, so it was super thick and weird. I went light on the seeds with this, but feel free to add as much or as little as you’d like and sweeten according to your own preferences. I find with these measurements, you end up with a delicious water drink that isn’t overwhelmed with seeds and isn’t thick or chunky. I particularly enjoy drinking this with a straw.
Chia seeds are a super food that provides a variety of wonderful health benefits. It a nutshell – by adding just 2 tablespoons of chia seeds to your daily diet it will give you approximately 7 grams of fiber, 4 grams of protein, 205 milligrams of calcium, and a whopping 5 grams of omega-3! OK, I won’t go into a huge rant about all of the many benfits of chia – instead I will ask:
What is your favorite benefit(s) of chia seeds?
[print_this]Orange Chia Refresher – Gluten-free, Vegan + Sugar-free
Makes 1 drink- 12 ounces (1 1/12 cups) of cold filtered water
- 1/4 cup freshly squeezed orange juice (grapefruit, lime or lemon would also be amazing)
- 2-3 teaspoons whole chia seeds
- Sweetener to taste (stevia, maple syrup, sugar, etc)
Pour water and orange juice into a glass jar with a lid (or a glass), add the chia seeds. Put the lid on and shake very well to combine (or stir if in a glass). Let stand for 10-15 minutes to let the chia seeds do their thing and get all puffy.
Take a quick sip and add sweetener to taste, shake (or stir) again, well to combine. Add ice and an orange garnish and enjoy.
*Fresher seeds will float throughout the liquid, while older ones tend to sink to the bottom. If they sink, that is totally ok, you will just need to stir them up a bit to keep them evenly dispersed as you are drinking it. [/print_this]
**Please don’t be turned off by the odd color of this drink in the photos, as the seeds soak, settle and swell even more, you will see the pretty and subtle orange hue more than the color of the seeds. I happened to only have black chia seeds on hand, but I bet white seeds would be even prettier.
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Photo Fun Day Friday
It’s been a while since I’ve posted a Photo Fun Day Friday. It’s not that there was a lack of photos to share, I actually have taken so many photos since moving here to California. I just keep forgetting to put some together to share. Life has been pretty great here so far, I still kinda cannot believe this is where I live. It feels like perpetual vacation. I love it. I still hope to get some photos of the house posted to share with you guys, just have to wrap up some of the details leftover from moving in. It’s really feeling like home though.
So hopefully I am back at the Friday posts happening regularly and hopefully you guys enjoy!
Our fig tree is starting to do it’s thing and the tiniest little baby figs are starting to sprout and form. I cannot wait.
Looks like living in California only one month has already started to affect my work. This is a quick sketch for a project we are working on.
Almond flour waffle for one. Pretty excited with this recipe. Look for it on the blog this week!
Not the best photo, but the Vegi Bowl from Hole Mole might be my new obsession. I am not one for most fast food/take out places but this place has tons of gluten-free/vegan options. This bowl is loaded with fajita-stlye veggies, rice (I go super light with rice), beans and then I skip on cheese and add guacamole. Only $3.99! What?
Prepping and packaging some greeting cards last week for an event we did in Ventura.
Look at these two. Jpeg and Seri.
Gotten quite into running since moving here. Treated myself to a new pair of running shoes and it has made a huge difference already.
Working on taking my handstand away from the wall. I can hold it without the support of the wall, but I am still too fearful to pike or kick up without knowing the wall is behind me. Someday.
A recipe I have been playing with for gluten-free, dairy-free, sugar-free coconut macaroons. Don’t worry I will be sharing the recipe soon!
Made a big pot of classic Greek avgolemono soup on Easter Sunday to remind me of my family. First holiday away.
A snail friend I came across on my run the other day.
My little baby, Seri, cuddling in the morning.
Zucchini pasta. My favorite lunch lately.
Every morning and every evening at Sunset there is a donation-based yoga class on the bluffs here in Long Beach. Amazing views and so serene.
Us at Disneyland.
Small World at Disneyland. My favorite.
Disneyland.
Simmered fresh pink grapefruit and rosemary for an all-natural room freshener. Smelled amazing.
If you eat peanut butter (or any nut or seed butter for that matter) in this house, this face will ALWAYS be in yours.
Yesterday’s delicious post run juice. Orange, ginger, apple, celery, green bell pepper and strawberries. So good.
New Ganeshsa shirt. Love it.
The first fruit from our trees here at the new house. Loquats. First time trying them, they are amazing. -
Mediterranean Lentil and Couscous Salad – Gluten-free + Vegan
Imagine my excitement when I came across gluten-free couscous at the Whole Foods here a few weeks back. And on a sale rack, to boot. It has been over 8 years since I have had couscous. I know it’s nothing fancy to get excited over. I know it’s really just tiny pasta, but there is something so fun about it and come on, who doesn’t love tiny food?
I immediately decided I would make a simple salad highlighting both the couscous and some green lentils, which I have been obsessed with lately. With roasted red peppers and marinated artichokes already on hand, how could I not make it Mediterranean inspired?
This simple but full-of-flavor salad is perfect for lunch or as a side dish. I even served it as a meal with some of my baked falafel, with a drizzle of the tahini dressing on top, one night for dinner. So many wonderful textures and tastes.
Mediterranean Lentil and Couscous Salad - Gluten-free + Vegan
gluten-free, dairy-free, nut-free, egg-free, vegan, vegetarianPrint Pin RateServings: 4 -6Ingredients
- 2 cups cooked couscous, cooled (I used gluten-free brown rice couscous)*
- 2 cups cooked green lentils, cooled
- 2 stalks celery, chopped
- 1 small red onion, finely chopped
- 3-4 roasted red peppers, chopped
- ½ cup marinated artichoke hearts, roughly chopped
- 3-4 cups spring mixed greens, or other greens like arugula, baby spinach, etc
Vinaigrette:
- 3 tablespoons balsamic vinegar
- ¼ cup olive oil
- 1 tablespoon whole grain mustard
- 1 clove garlic, minced
- 1 teaspoon fresh oregano, roughly chopped (or less if using dried)
- salt and pepper, to taste
- Optional: Top with crumbled feta or goat cheese, if not vegan
Instructions
- In a small bowl wisk together all of the vinaigrette ingredients and set aside.
- In a large serving bowl add all of the salad ingredients and toss gently to combine. Just before serving pour the vinaigrette over top and gently toss again to incorporate. You may not want all of the dressing on there, so don’t dump it all over at once. Salt and pepper to taste and serve.
Head on over to the Free People blog BLDG 25 now for the full recipe.
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Chipotle Almond Spread / Dip (w/other Favor Variations) – Gluten-free + Vegan
Since we have been here in California I have really been getting back to my roots of making all of my own foods, right down to breads and dips, etc. I sometimes hate the extra time to make things I can buy at the store, but the quality is unmatched and the same goes for the health benefits. When you are making your foods from scratch, there are no unknown ingredients, no preservatives or other junk. Just good clean food.
It is hard to remember why you do it, when your life gets busy and the packaged food is glaring at you from the aisles of the store, with “wonderful” health claims like gluten-free, organic, all natural, non-gmo, etc. But remember this doesn’t necessarily mean it doesn’t have strange, unknown ingredients in it, still.
I was craving a snack the other day and didn’t want hummus again, but I wanted something similar but sans bean. This creamy spread is thick, still a tad bit chunky (depending on how long you process), and served best with crackers or fresh vegetables as a dip. It is also great spread on a slice of toast or fresh bread, or added to steamed veggies, pasta, rice, quinoa or other grain. It is perfect in a wrap or on a veggie burger and really nice in place of mayo or mustard on your favorite sandwich or in place of mayo in tuna (or mock tuna) salad.
[print_this]Chipotle Almond Spread / Dip (w/other Favor Variations) – Gluten-free, Vegan
yields just over 1 cup of dip- 1/4 cup olive oil
- 1 cup raw organic almonds, soaked overnight* OR 2 cups of leftover almond pulp (without vanilla or sweetener)
- 2 garlic cloves, peeled
- 1 tablespoon apple cider vinegar
- 2 tablespoon lemon juice (from appox 1/2 lemon)
- 1 tablespoon nutritional yeast
- 3 teaspoons liquid aminos (or soy sauce)
- 1 teaspoon ground chipotle (or whatever herb or spice you prefer)
- sea salt, to taste
- 1/4 cup of water (you may or may not need this, and it may be less – you won’t need this if using almond pulp)
Optional add-ins to change the flavor profile:
- Spices like chipotle or smoked paprika.
- Fresh herbs like rosemary, cilantro, mint , basil, etc
- Vegetables like roasted red peppers, sun dried tomatoes, jalapeños
- Try roasting an entire bulb of garlic and adding that.
- The possibilities are endless.
You can really have fun with this dip and make it however you want. Add in whatever you’d like, make combinations. Just make it your own, the base stays the same, you can just tweak the recipe as you see fit. My three favorite flavors personally are chipotle, rosemary and roasted garlic.
Place all ingredients in your food processor and pulse just until chunky. You can either continue blending for a smoother spread, or stop while there are still little chunks of almonds. I like it to where it isn’t totally smooth and creamy and a tad bit of the nuttiness comes through. You may want to drizzle in a little water if it seems like it is too thick or chunky, use your own judgment.
*soaking the almonds is important to making this dip creamy, otherwise you would end up with almond butter if you processed it long enough.
[/print_this]
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Gluten-Free Sunday Brunch Recipes
Are you hosting an Easter brunch this Sunday? Or maybe you are headed as a guest to someones house and you want to make sure you have something you can eat there? Or maybe you yourself can eat gluten, but you are SOO sweet, you are stopping by to get a recipe that is friendly for a gluten-free guest, in which case you get bonus points!
At any rate, here are some of my favorite gluten-free Tasty Yummies recipes, that would be perfect for any Sunday brunch, whether you are gluten-free or not!
This site is full of lots of other recipes that would work, so if you don’t see what you are looking for below, head to the search box off to the right or check the recipes page.
Maple Cinnamon Crunch Quinoa Granola {Gluten-free, Vegan + Refined Sugar-Free}
Grain-free Banana Coconut Mini-Loaves {Gluten-free, Dairy-free + Refined Sugar-free}
Summer Harvest Frittata {Gluten-free + Dairy-free}
Fiesta Quinoa Salad {Gluten-free + Vegan}
Blueberry Rosemary Multi-Grain Galette {Gluten-free + Vegan}
Double Chocolate Donuts with Coconut {Gluten-free, Dairy-free, Refined Sugar-free}
Strawberry Basil Almond Flour Muffins {Gluten-free, Dairy-free, Refined Sugar-free}
Strawberry Coconut Breakfast Cookies {Gluten-free + Vegan}
Banana Pecan Waffles {Gluten-free, Vegan + Refined Sugar-free}
Kalamata Olive and Herb Socca (with Roasted Vegetables options) {Gluten-free + Vegan}
Sweet Potato and Poblano Hash {Gluten-free + Dairy-free with Vegan Option}
Gluten-Free Heirloom Tomato and Goat Cheese Tart
Cherry Almond Flour Muffins {Gluten-free + Dairy-free}
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Restricted Diets: Focus On What You CAN Eat, Not What You Can’t
This post was originally shared on the Free People blog, BDLG 25.
Restricted Diets: Focus On What You CAN Eat, Not What You Can’t
Many of you know this from following my blog over the past few years, but due to health reasons I was forced to give up gluten in 2005. Since then, I have also willingly removed dairy (with the exception of goat’s milk occasionally) and processed foods from my diet and I maintain a conscientious omnivore diet, with a focus on nutrient-dense whole foods, which means TONS of veggies. I generally avoid refined sugars and processed and refined carbs (though I am not perfect, obvi). One of the number one questions I receive from people when they first meet me and hear of all of my restrictions, is “what else is left” or “so what DO you eat then?”. This question always makes me laugh for the pure fact that I feel like the possibilities are endless and the weeks are not long enough for all of the foods I love to eat to make it into a meal.
I decided a while back instead of focusing on the long list of things I cannot eat, to instead celebrate the never-ending list of those that I CAN. It has been freeing to not only discover new foods that I never even knew existed, but to also get creative with some of the old standbys that pop-up often.
Having so many restrictions, some self-inflicted and some for medical/health purposes, may seem like it leaves very little for me to eat. This couldn’t be further from the truth. Restricting my diet has actually allowed me to find more foods and ingredients than I ever even imagined existed. There was a time when I first went gluten-free that all I could do was think about what I couldn’t eat. Cookies, pizza, cake, pasta, sandwiches…the list goes on and on. I was so sad over what I could no longer eat, that I couldn’t even focus on all of the many things there still were, and many that I didn’t even know about, yet. I began eating anything that I knew was gluten-free and even just closely resembled the food I had been missing so dearly. I gained weight and I felt terrible. It was all over-processed, filled with preservatives, and lab created junk made to make you think you were eating it’s gluten-containing counterpart. It all tasted terrible, was expensive, and I was even more unhappy. That is when I decided to take control of my eating and get adventurous and explore a little.
There had to be more out there and I was ready to find it. I discovered there are so many amazing gluten-free grains that I never even knew existed until I went searching (some of my favorites are pictured at the top of this post). Amaranth, millet, buckwheat, so many various rices – just to name a few. I also decided to start focusing more on fresh and whole fruits and vegetables, legumes, nuts and seeds. After I decided to go dairy-free, processed and packaged food-free and eating very little meat, I really had to get creative with what I was eating. I have discovered so many fun things – for example:
– Using nutritional yeast in a recipe can give a cheesy flavor to vegan pasta sauces.
– Use ground flax seeds with hot water to replace eggs in many recipes to make them vegan.
– Psyllium husks give a great texture to gluten-free breads and baked goods that I had never found before.
– Make absolutely delicious baked goods totally grain-free by using almond flour – you would never know there isn’t a single grain in there.
– Make a delicious flatbread with literally just chickpea flour, water and oil.
The list of my discoveries just goes on and on! Instead of looking around and seeing all of the things that everyone else can have and I cannot, I now think about all of the creative ways to play with all of the amazing ingredients I have discovered. One of my favorite things to do is to go to the farmers market each week and with each trip I challenge myself to find and buy a food I have never heard of before or have never cooked with and get creative with it. It is so exciting and it keeps me on my toes.
This same philosophy can work for you, whether you are gluten-free, vegan, dairy-free, paleo, corn-free, sugar-free, nut-free, soy-free, grain-free, etc. Get out explore the rows of food at your farmers market and your local grocery store. Buy something you normally wouldn’t (as long as it is safe for you) and play. You might actually surprise yourself and learn to love a food you never even knew existed. Focus on the long list of amazing fresh and healthy foods that you can eat, instead of dwelling on the list of things you cannot. It is so freeing and inspiring!
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Mexican Mocha No-Bake Cookie Balls (grain-free, gluten-free, vegan + sugar-free)
In stepping into a coffee shop next door to the yoga studio I go to here in Long Beach the other day, to grab a juice, I saw something called a Mexican Mocha on the menu. I was intrigued but didn’t order it since I knew it would be loaded with sugar and other stuff I try to avoid, but I was definitely curious, so I asked. It is basically a mocha, which we all know is a sinfully delicious drink where coffee meets hot cocoa, but this one comes with some additional spices, which can vary based on coffee shop and some even add in almond extract/flavor. In looking around online, most Mexican Mochas include cinnamon and some also chipotle or cayenne for a little extra kick.
I have had a Mexican style hot cocoa with those spices, but never with the addition of java. Sounded pretty delicious. Although, I drink very little coffee these days, I was still excited to try the flavor combination and I was inspired to have a little fun with it.So, I created these simple to make no-bake cookie balls. They are grain-free, vegan and sugar-free. If you are sensitive to caffeine, no worries, you could leave out the espresso and then you would just have Mexican Hot Cocoa Cookie Balls. Oh and either way, if you really wanted to go crazy with the chocolate, you could even dip them in some melted chocolate or add some mini chocolate chips.I think what I like most about these cookie balls, unlike the other no-bake cookie balls I have made in the past, is that normally I use uncooked oats and although they make for a really nice texture, I find oats in that state to be quite hard to digest. So I experimented in making these without any grain and I just added in the chia seeds to give these a little crunch and to also add some of that healthy Omega-3 Oil to this treat.These are a nice little sweet treat, with just a little hint of a coffee and spice kick, which are an extra added bonuses.
[print_this]Mexican Mocha No-Bake Cookie Balls (grain-free, gluten-free, vegan + sugar-free)
makes about 18-20 cookie balls1 /2 cup raw organic cashews
5-6 medjool dates, pitted and chopped
1/2 cup blanched almond flour (I like Honeyville)
1/4 cup coconut flour
2 tablespoons cocoa powder
1/2 teaspoon ground cinnamon
1 tablespoon chia seeds
dash or two of ground chipotle powder (optional)
1/2 – 1 teaspoon instant Espresso powder (optional)
1 tablespoon vanilla extractAdd the cashews and dates to your food processor and pulse a handful of times until it becomes a chunky crumble.(see below photo)
Add in the almond flour, coconut flour, cocoa powder, spices, espresso powder, chia seeds and vanilla. Process until it is a fine crumble, almost sand-like.
It may seem to try to roll, but you will be surprised. Put a bit of the mixture into your hands, roll it around, it should come together into a ball. If it seems a bit too dry and crumbly add a bit more water or if you want it a bit sweeter, maybe a little maple syrup. Don’t add too much though, you don’t want it to get to soggy.
Roll the mixture onto ball and place on a parchment paper lined baking sheet. Refridgerate for 30 minutes or so to firm them up. [/print_this]
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Post 7-Day Spring Cleanse Follow-Up
Hello Everyone!! Happy Spring Equinox. How happy are you that for us in the Northern Hemisphere we are celebrating saying “Goodbye” to Winter and we can now say “Hello” to Spring!!!
I DID IT!! I completed my 7-Day Spring Cleanse and I wanted to take a quick moment to follow-up with you guys after finishing, to let you know how I am feeling and where I plan to go from here.
The first 2 days on the cleanse were pretty rough, day 1 was more mental and emotional, dealing with the idea of how terrible I have been eating, how terrible I was feeling and maybe I was mourning all of the things I had chosen to give up eating for the next 7 days. Day 2 was ALL physical. I felt pretty awful, pounding headache, stomach ache, even a little nausea at the end of the day. My skin was looking rough as I was detoxifying my body from all the toxins and excess yuckiness. By day 3, I was still feeling tired and sluggish, but the headache was gone and I was starting to feel a bit more energized. Day 4 was MAGICAL. I felt free, I felt lighter and I had so much more energy, more than I have had in months. Those feelings all just got better and better on days 5, 6 and 7. Each day I found myself with even more energy than the last. Oh and check this out ladies – for the first 6 days of this cleanse I was technically premenstrual, so if I can make it through a cleanse and PMS without all of those foods (especially some dark chocolate) anyone can!
For me, although I wasn’t eating terrible, the last few months had been so crazy, transitional and a bit messy. A lot of days, with everything we had going on from packing up our home and a moving truck to living with my parent’s, I was just eating what was there and in front of me. Sugar, processed foods, alcohol, etc. I may have been lying to myself about just how bad it was, until I started this cleanse and my body was detoxing from all of it.
In three months, moving your life, your family and your business from where you have lived together for 10 years, into someone else’s home for 2 months, then across the country to somewhere completely new – is definitely a LOT of change in a short amount of time. By cleansing just after we arrived here and at the start of the new season, I am excited to say I feel like I am a new person and I am ready to embrace all of this newness and change. Besides all of this amazingness, my skin has significantly cleared up, I no longer feel bloated and sluggish and I am FULL of energy. Plus the extra bonus to all of this, is dropping several unwanted winter/stress pounds. I HATE weighing myself, so I am not sure just how much, but after being weighed this morning for our life insurance physicals, I believe it to be at least 5 lbs. My clothes are all fitting me so much nicer!! Love that.
So, where will I go from here? I plan to continue eating as great as I possibly can, with a continued focus on TONS of fresh, local, organic fruits and vegetables. I really want to get back to making ABSOLUTELY everything I eat completely from scratch. I am really enjoying eating less (gluten-free) grains and I notice a huge difference when cutting them out. I will never go totally grain-free, but I do want to be more mindful and aware of how often I am consuming them. I plan to allow some meat and eggs back into my diet, as I do notice a big difference in my health, energy and vitality when consuming animal protein. But as always, I will only eat it if I know where it comes from, can be 100% sure it was raised humanely on a pasture diet, without hormones and antibiotics, even better if I can buy directly from the farmer. Obviously, I will continue to eat gluten-free, processed food free, dairy-free (minus some goat milk dairy products) and refined sugar free.
How are you feeling? Did you complete the cleanse, start your own or are you planning one soon? What is your favorite part of doing a cleanse?
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Spring Cleanse: Warm Lentil Salad – Gluten-free + Vegan
YAY!!! Today is Day 7 of my 7-Day Spring Cleanse. Tomorrow is the Spring Equinox and I made it. I feel incredible and I am ready to start the new season feeling refreshed, energized, cleansed and invigorated!! I am so happy I did this, it is exactly what my body and my mind needed right now.
In celebration of Day 7, I took a 2-mile run this morning at the beach, then came home and did 30 minutes of yoga. For breakfast I made a super delicious fresh juice of pink grapefruit, ginger, carrot, strawberry and Persian cucumber. Such a perfect way to celebrate the final day of this cleanse!
For lunch today, I made this humble and simple-to-make warm lentil salad. It has become my favorite thing this week. I have made it a couple times and I have a feeling it is going to be on regular rotation around here for lunch.
It is so quick to make and it is loaded with flavors, colors and it is so satisfying. I like to barely wilt the baby spinach to take the chill off and so it isn’t totally raw, but I like it to retain some of it’s crunch. Feel free to leave it totally raw if you wish. I rarely add onion powder to things, but the spinach was just screaming for a little something special to give it just a hint of flavor on it’s own.
The salad has so many great textures and flavors from all of the different vegetables and the lentils make it really hearty. By serving this salad warm, I have found it to be a really comforting meal. Recently, I have fallen in love with the white balsamic vinegar from Trader Joes, on my friend Kathleen’s suggestion, so I have been using it a lot this week. It was the perfect way to finish this dish. If you don’t have that, regular balsamic would work nicely as would rice wine vinegar, champagne vinegar, etc.
If you have been following along with this cleanse, whether you are on day 7 or day 1, how are you feeling? I hope everyone has enjoyed following along with me on this cleanse, I hope I didn’t annoy folks too much on my Facebook or Instagram feeds, but it has been great for me to stay aware and honest with myself by sharing what I was eating. It was also so encouraging to see how so many people were inspired to do a cleanse of their own in honor of the changing season. It really is the perfect time for it. Thanks for following along. Happy Spring Everyone!!
[print_this]Warm Lentil Salad – Gluten-free + Vegan
makes one fairly large entree-sized portion (and then some) or 2-4 smaller servings1 tablespoon olive oil
2 1/2 cups organic baby spinach, washed
1/4 teaspoon onion powder
1/2 organic onion, diced
1/2 organic red bell pepper, diced
2 organic celery stalks, diced
2 cloves garlic, minced
1 1/2 cups organic mushrooms, sliced
1 teaspoon fresh thyme, chopped
1/4 teaspoon dried red pepper flakes
1 cup cooked lentils
2-3 teaspoons white balsamic vinegar (regular balsamic will work just fine too)
Salt and pepper, to tasteIn a large pan over a medium-high heat, heat just 1-2 teaspoons of the olive oil. Add the baby spinach and onion powder and stir around till it is coated and cook just 2-3 minutes, for the spinach to just barely wilt. You want it to retain some of the crunch, just to soften it a tad. Add the spinach to your serving bowl.
Add the remainder of the oil, once heated add the onion, bell pepper and celery. Cook for about 3 minutes until they begin to get tender, add the mushrooms, garlic and the spices. Add a little salt and pepper to taste. Stir and cook until the mushrooms are cooked through, maybe another 3-5 minutes, stirring frequently. When the mushrooms are close to being cooked, add the cooked lentils and toss it all around together and cook only long enough for the lentils to be heated up (if they aren’t already). You don’t want them to overcook and get mushy and smashed up.
Pour the lentil mixture over the wilted spinach and drizzle the vinegar over top. Use as much as you would like. Salt and pepper, to taste and serve warm. [/print_this]
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10 Benefits to Drinking Warm Lemon Water Every Morning
Something that has been very important for my body during this 7-Day Spring Cleanse, but has also been a part of my daily routine for a few months now, is drinking warm lemon water. I have started (almost) every day with a glass of warm lemon water and it has made a huge differences for me. Warm lemon water in the morning helps kickstart the digestion process for the day. According to Ayurvedic philosophy, choices that you make regarding your daily routine either build up resistance to disease or tear it down. Ayurveda invites us to get a jump-start on the day by focusing on morning rituals that work to align the body with nature’s rhythms, balance the doshas and foster self-esteem alongside self-discipline.
There are many health benefits of lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances–notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene–that promote immunity and fight infection.
HOW TO DO IT:
You should be using purified water and it should be lukewarm not scalding hot. You want to avoid ice cold water, since that can be a lot for your body to process and it takes more energy to process ice cold water than the warm. Always use fresh lemons, organic if possible, never bottled lemon juice. I squeeze 1/2 a lemon with each glass and I drink it down first thing before I eat a single thing, or workout, etc.
BONUS: try adding freshly grated ginger or a little cayenne for a boost.
10 Benefits to Drinking Warm Lemon Water Every Morning
1) Aids Digestion. Lemon juice flushes out unwanted materials and toxins from the body. It’s atomic composition is similar to saliva and the hydrochloric acid of digestive juices. It encourages the liver to produce bile which is an acid that is required for digestion. Lemons are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract. The digestive qualities of lemon juice help to relieve symptoms of indigestion, such as heartburn, belching and bloating. The American Cancer Society actually recommends offering warm lemon water to cancer sufferers to help stimulate bowel movements.
2) Cleanses Your System / is a Diuretic. Lemon juice helps flush out unwanted materials in part because lemons increase the rate of urination in the body. Therefore toxins are released at a faster rate which helps keep your urinary tract healthy. The citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.
3) Boosts Your Immune System. Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure. Ascorbic acid (vitamin C) found in lemons demonstrates anti-inflammatory effects, and is used as complementary support for asthma and other respiratory symptoms plus it enhances iron absorption in the body; iron plays an important role in immune function. Lemons also contain saponins, which show antimicrobial properties that may help keep cold and flu at bay. Lemons also reduce the amount of phlegm produced by the body.
4) Balances pH Levels. Lemons are one of the most alkalizing foods for the body. Sure, they are acidic on their own, but inside our bodies they’re alkaline (the citric acid does not create acidity in the body once metabolized). Lemons contain both citric and ascorbic acid, weak acids easily metabolized from the body allowing the mineral content of lemons to help alkalize the blood. Disease states only occur when the body pH is acidic. Drinking lemon water regularly can help to remove overall acidity in the body, including uric acid in the joints, which is one of the primary causes of pain and inflammation.
5) Clears Skin. The vitamin C component as well as other antioxidants helps decrease wrinkles and blemishes and it helps to combat free radical damage. Vitamin C is vital for healthy glowing skin while its alkaline nature kills some types of bacteria known to cause acne. It can actually be applied directly to scars or age spots to help reduce their appearance. Since lemon water purges toxins from your blood, it would also be helping to keep your skin clear of blemishes from the inside out. The vitamin C contained in the lemon rejuvenates the skin from within your body.
6) Energizes You and Enhances Your Mood. The energy a human receives from food comes from the atoms and molecules in your food. A reaction occurs when the positive charged ions from food enter the digestive tract and interact with the negative charged enzymes. Lemon is one of the few foods that contain more negative charged ions, providing your body with more energy when it enters the digestive tract. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.
7) Promotes Healing. Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage. As noted previously, vitamin C also displays anti-inflammatory properties. Combined, vitamin C is an essential nutrient in the maintenance of good health and recovery from stress and injury.
8) Freshens Breath. Besides fresher breath, lemons have been known to help relieve tooth pain and gingivitis. Be aware that citric acid can erode tooth enamel, so you should be mindful of this. No not brush your teeth just after drinking your lemon water. It is best to brush your teeth first, then drink your lemon water, or wait a significant amount of time after to brush your teeth. Additionally, you can rinse your mouth with purified water after you finish your lemon water.
9) Hydrates Your Lymph System. Warm water and lemon juice supports the immune system by hydrating and replacing fluids lost by your body. When your body is deprived of water, you can definitely feel the side effects, which include: feeling tired, sluggish, decreased immune function, constipation, lack of energy, low/high blood pressure, lack of sleep, lack of mental clarity and feeling stressed, just to name a few.
10) Aids in Weight Loss. Lemons are high in pectin fiber, which helps fight hunger cravings. Studies have shown people who maintain a more alkaline diet, do in fact lose weight faster. I personally find myself making better choices throughout the day, if I start my day off right, by making a health conscious choice to drink warm lemon water first thing every morning.
Do you drink warm lemon water every morning? What are your favorite benefits?
I always zest my lemons before I juice them for my daily warm lemon water. I keep a container in the freezer and I just keep adding to it. It’s great to toss into pasta dishes, in salad dressings, etc.
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Spring Cleanse – Asian Pear Green Smoothie – Gluten-free, Vegan + Sugar-free
Happy St. Patrick’s Day and Happy Cleanse Day 5 to me!! I am feeling super great today. Tons of energy, my skin is clearing up and I just feel lighter and more grounded, all at once.
I am never one to celebrate St. Patrick’s Day, honestly I don’t think I ever have outside of possibly a grade-school classroom shindig. Since everyone was posting photos of their green clothes, green beer and green-filled parades and whatever else green you can think of, I was inspired to take a run first thing this morning enjoying all of the beautiful greenery around Southern California right now. The grass is vibrant, the trees are blooming and there is a wonderful aroma in the air. I am trying to get into a regular running routine, now that I have such incredible views to keep me inspired. Even though it will be a slow start getting my body used to the idea of running and everything that goes with it, I have to start somewhere.
After this morning’s run, I was craving another green smoothie. I was super happy with the green smoothie I made the other day, but wanted to play with some of the other amazing ingredients I picked up at the farmers market earlier this week. There is a local organic apple farmer that had tons of delicious apples, but he also had some beautiful and super flavorful Asian pears, the large round yellow skinned ones, I believe they are Hosui. I grabbed a couple of those and anticipated adding them to a fresh crisp salad, but then was inspired to add some to this morning’s smoothie.
Besides the beautiful green hue, this smoothie was full of flavor and was nice and creamy, with just the perfect amount of sweetness. If you don’t have an Asian pear, just go with a medium apple, of your favorite variety. If you wanna add 1/2 an avocado instead of the banana, like my last smoothie, go for it, you may just want to add another date. if it is lacking sweetness.
Are you celebrating (did you celebrate) St. Patrick’s Day? If you are on the cleanse, did you eat something green today? Hope you have all been following along with my cleanse on my Facebook page, where I have been sharing what I am eating for each meal.
[print_this]Spring Cleanse – Asian Pear Green Smoothie – Gluten-free, Vegan + Sugar-free
makes 1 large serving or 2 small- 1 cup organic non-dairy milk or water (I used 1/2 coconut milk and 1/2 water)
- 1 cup organic baby spinach
- 1/2 large organic Asian pear, cored and diced (or 1 whole small/medium, mine was pretty big)
- 1/2-inch piece of organic ginger, peeled and chopped
- 1/2 organic banana (preferably frozen)
- 1 organic Medjool date, pitted
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon cinnamon
- A few ice cubes
Add all of the ingredients to your blender (in the order above) and process until smooth and creamy.
* I know it is repetitive on the “organic”, but it is especially important to consume organic produce when cleansing. All of my ingredients, included the flax and cinnamon were all organic.
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Spring Cleanse – Broccoli and Chickpea Curry – Gluten-free + Vegan
Good morning guys!! Today is day 4 of my 7-Day Cleanse. Yesterday, day 3, was a lot easier than day 2. No more headaches, but I definitely felt pretty tired. I had that delicious creamy green smoothie for breakfast and for lunch I heated up some of the leftover vegetable soup that I had made the night previously for dinner (see my Facebook page for a photo and description of the soup). I decided a curry for dinner sounded perfect. I need you to know that I fought off every single desire to serve this over brown rice, like I was craving. I wanted to keep the first 3-4 days of my cleanse totally grain free, since I am absolutely a carboholic!! Always have been. Honestly, I didn’t miss the rice one bit. Seriously.
This curry is full of flavor and has a very satisfying crunch and texture to it, and it is insanely simple and quick to make. There is so much going on with the different flavors and the creamy curry sauce is so delicious. And look at all of those beautiful colors! What a feast for your eyes and your tummy! I ended up sprinkling some shredded unsweetened coconut on top after I took photos, along with the fresh cilantro and garlic chives and it was amazing. Mark even liked this dish and it is hard to get him to eat anything that even slightly resembles Indian food (after last year’s food poisoning incident at an Indian restaurant in Austin).
FYI – if you prefer to make your own curry spice blend, definitely go for it. I have a premixed blend that I bought at an Asian market and I really love it, so it makes this dish that much easier.
How are you feeling today on Day 4 if you are following along? What have you been eating? Hope you have all been following along on my Facebook page, where I have been sharing what I am eating for each meal.
[print_this]Broccoli and Chickpea Curry – Gluten-free + Vegan
serves 2- 1/2 – 1 tablespoon olive oil (ghee or coconut oil would be great here too)
- 1 small organic onion, diced
- 1/2 large (or 1 small) organic red bell pepper
- 1-inch nub of ginger, peeled and grated
- 1 clove garlic, minced
- 1-2 tablespoon yellow curry powder (I prefer a lot and a lot of heat, so I use 2 TBS +)
- salt to taste
- 1 head organic broccoli, cut into florets
- 1 medium organic tomato, diced
- 1 cup organic chickpeas cooked, you can use canned (BPA free) or if you soak dried beans over night and cook them, those would be even better
- 2 tablespoons (up to 1/4 cup) full-fat organic coconut milk (you can certainly use more, I was just looking to go light)
- 1 lime
- bunch of cilantro
- Green onions or garlic chives
- shredded unsweetened coconut
In a large pan, heat oil. Add onion and bell pepper. Sautee for a couple of minutes until the onion is slightly translucent and both are beginning to get tender, add the ginger and garlic, stir around and cook for about a minute, until fragrant. Add the curry powder and salt to taste. Give everything a good stir to get it all covered in the spices.
Add in the broccoli, sautée/stir fry until tender to your liking. Add in the tomatoes, chickpeas and coconut milk, stir around and let it all simmer for a 5-10 minutes. Just before serving, squeeze in the juice from half the lime and a bunch of cilantro, stir around and taste. Adjust seasonings to your preference.
Serve as is (which is how I ate it) or over brown rice, topped with some fresh cilantro, green onions, a lime wedge and some shredded coconut if you wish (forgot to put it on for the picture, but it sure is good).
* I know it is repetitive on the “organic”, I truly believe it is always good to choose organic, but it is especially important to consume organic produce when cleansing!
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Spring Cleanse – Creamy Green Smoothie – Gluten-free, Vegan + Sugar-free
Today is day 3 of my 7-day Spring Cleanse and I have to be honest that the second half of yesterday just kinda sucked. I had a terrible pounding headache, that started out not so bad and just got worse as the day went on, then my tummy got involved a little, too. I just felt crazy worn out. Oh yeh, and there has definitely been an excess of mucus. (sorry, gross I know, but I am all about sharing) However, hubby and I decided to take advantage of the beautiful weather here in Long Beach last night and we took 2+ mile walk around out new neighborhood, down to 2nd Street and I got myself an iced herbal tea unsweetened. It feel great to get out and move and I needed that, but boy when I got home was I ready to hit the hay. I was in bed and ready for sleep before 10pm. I didn’t sleep super great since I was dealing with the headache, but when I woke today at 6am I was feeling a lot better.
Since we took that long walk last night, I decided to skip a morning workout today to give my body the rest I think it is craving right now. I may try to get a run in later today depending on my energy level. Cleansing and detoxing is a lot for your body to go through and you have to read your body’s cues on what it is craving (besides the sweets and salty snacks). This morning I was craving rest and something very green! With St Patrick’s Day just two days away, I found myself inspired to make the first smoothie of the cleanse, this creamy green smoothie! Since I am consuming most of my fruits and vegetables cooked, the only time I will eat raw is first thing in the morning, when I feel like my digestion hasn’t been taxed yet and can take on the task of breaking it all down. Since a smoothie basically does a lot of that for you, I felt like that was an even better way to enjoy some raw.
From what I know of cleansing and what I have personally been through, I know that once (if) you can get past day 3, the worst is over. Your body will have detoxed from many things by the end of 72 hours and you shouldn’t be going through withdrawals or any of that sort of thing. So hopefully today is a little easier than yesterday.
Feel free to change this up however you’d like. Any apple type will do, but please only include the skin if you are using a certified organic apple. And please still wash it well. You could also use kale in place of the spinach if you wish. Also, I included ground flaxseeds to help with the thickness of the smoothie but also for their many benefits, like omega-3 essential fatty acids and fiber. If you don’t care for avocado, go with 1/2 banana instead. Have fun with the recipe and make it your own.
If you have been joining me on this cleanse, how are YOU feeling? Experiencing any detox side effects? Hope you have all been following along on my Facebook page, where I have been sharing what I am eating for each meal.
[print_this]Creamy Green Smoothie – Gluten-free, Vegan + Sugar-free
makes 1 large serving or 2 small- 1 cup organic unsweetened non-dairy milk or water (I used almond milk)
- 1 cup organic spinach
- 2 organic Medjool dates
- 1 organic medium apple – cored, skin can be left on, if organic
- 1/2 organic avocado
- 2-inch organic piece ginger, peeled and chopped
- 1 tablespoon ground flaxseed (optional)
- 1/2 teaspoon ground cinnamon
- 3 or 4 ice cubes
Add all of the ingredients to your blender (in the order above) and process until smooth and creamy. Serve with an apple slice and a sprinkle of cinnamon or a cinnamon stick to get real fancy!
* I know it is repetitive on the “organic”, but it is especially important to consume organic produce when cleansing. All of my ingredients, included the flax and cinnamon were all organic.
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Sunrise Spring Cleansing Juice
Today is Day 2 of my 7-Day Spring Cleanse. So far I feel pretty good, energized and well-rested. I have been getting to bed by 10:30pm each night and I begin waking up at 6:00 am. I give myself a little time to wake up, I drink some warm lemon water and then I practice yoga. The last two days I have taken classes on YogaGlo, an amazing online community that is perfect for a home practice. Since I much prefer the essence and energy of a class at a studio this has been perfect for me, now that my budget doesn’t exactly allow me to keep up with the 5-6 days a week at the studio, that I was doing in Buffalo. I plan to go to 1-2 classes a week at local studios but for the rest of the days practicing at home is going to be what works best for me and YogaGlo will definitely be a part of that practice many of the days. YogaGlo is a membership based site that offers classes taught by some of the very best yoga teachers. HD videos of the classes are cataloged on the site for you to search through by style, level, length, teacher, body part, and more! You get unlimited classes!! Anyhow, this isn’t a PSA or a sponsored post, I just love their website and their services, especially now more than ever. My favorite teachers on there are Kathryn Budig and Tiffany Cruikshank. I love their Vinyasa Flow classes, they remind me so much of the yoga I practiced at East Meets West in Buffalo.
So in addition to my warm lemon water each morning and 60-90 minutes of yoga, I have been trying to start my day with a simple cleansing juice. Yesterday since I hadn’t yet stocked up on my organic produce, I went to local juice bar here in Long Beach, Revive. The lovely young lady working the counter, Faith, turned out to be a very knowledgable health coach and she and I got to chatting about cleansing and juicing etc and she told me about their “Master Shot” which is made up of ginger, lemon and cayenne. She mentioned she suggests this to all of her clients, as the perfect way to start the day when cleansing. From the Revive menu “Ginger: contains anti-inflammatory properties making it helpful for pain relief, it reduces nausea and neutralizes stomach acids, is great for motion sickness, helps balance out the equilibrium and improves digestion. Lemons: beneficial for the liver, are a natural diuretic, anti-allergic, anti-inflammatory, anti-cancer and anti-diarrheal.” From what I have read elsewhere, supposedly cayenne pepper stimulates your metabolism and helps to break-up mucus and other other stored toxins in your body. Cayenne also aids in proper digestion and delivers powerful B and C vitamins to the system during it’s cleanse. Faith also told me when cleansing it is best to consume your fruits in the morning and your vegetables in the afternoon/evening. Better for digestion. I definitely will be back to Revive Juice Bar. Any place that has someone that knowledgable about their job and what they are serving, plus who is that excited by what food can do for our health, is a place I will love to support.
This morning after I drank my warm lemon water first thing and then I practiced 60 minutes of detoxifying yoga, I made a quick shot of the lemon ginger cayenne concoction by just juicing 1 lemon with 1 two-inch nub of peeled ginger and then I added about 1/4 teaspoon of ground organic cayenne pepper and mixed it well and drank it down. After the shot I made this beautiful and tasty juice as my breakfast. A Pink Grapefruit, celery, fennel and strawberry sunrise cleansing juice, also slightly inspired by my trip to Revive yesterday.
Grapefruit is great for stimulating digestive enzymes, increasing your metabolic rate, lowering your insulin levels and making you feel fuller. Strawberries are wonderful for the nervous system and keep your glands happy. Celery helps fight off infections, it lowers bad cholesterol, cools the body and reduces cravings for sweets. Fennel is great for easing intestinal cramps and reducing inflammation.
[print_this]Sunrise Spring Cleansing Juice
Makes 1 large serving
Always juice organic vegetables when juicing, especially when cleansing- 1 large pink grapefruit
- 2 stalks of celery
- large handful of strawberries
- 1 bunch of fennel stems (Though the entire plant can be juice, I was saved the fennel bulb for another recipe, and used just
- the tops in this juice)
Juice all of the ingredients. Serve immediately with ice, if you wish.[/print_this]
I have been posting what I am eating at every meal over on my Facebook page. Most don’t require recipes or measuring, which is why I am not posting recipes over here very much. Have you been keeping up with me? Anyone else cleansing right now?
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Spring Cleanse – Curry Quinoa Crunch – Gluten-free + Vegan
It seems kinda odd for the first recipe I am sharing on this cleanse to be a snack, but with today being day 1 of my 7-day spring cleanse, I decided last night to come up with a healthy and cleansing savory snack that would give me the crunchy satisfaction that I often times crave throughout the day. This way I would be sure to stick with the plan and no get derailed by something crunchy and naughty in a moment of weakness. Sure there will be plenty of veggies, but since I will be eating most of them steamed, sautéed or roasted – I knew I would still be craving some of that crunch that I adore. 9 times out of 10, I find myself craving savory and crispy over anything sweet you could ever put in front of me! It doesn’t even have to be salty for me, there is just something so satisfying to me about a crunchy snack.
After I made that Maple Cinnamon Crunch Quinoa Granola a while back, it gave me the idea to tweak the recipe a tad and make something savory for this cleanse. Since I am allowing myself some select grains, sparingly, and quinoa is on that list, I thought it would be perfect. Plus – curry powder which is already one of my favorites, is loaded with so many great spices to aid in digestion, detoxification and cleansing, like cumin, turmeric, fenugreek, pepper, etc.
From Kulreet Chaudhary, M.D. regarding The Secrets of Ayurveda “Ayurveda recognizes 6 tastes—sweet, sour, salty, bitter, pungent and astringent. The American diet often has plenty of the first 3 – sweet, sour and salty – but is often missing the last three (which as you might recall are quite beneficial to a spring cleanse.) Because curry satisfies all 6 tastes, it helps you eat less at each meal.Each of the ingredients provides its own unique contribution to health and all the spices together are a powerful combination that counteracts disease and aging. Cumin and coriander in particular help with digestion. Conditions like irritable bowel syndrome, bloating, gas and abdominal cramps can be remedied with regular use of these two spices. The real ―superstar of curry powder is turmeric. It is a potent antioxidant, antiseptic and anti-inflammatory that has been studied in relation to several conditions including cancer, wound healing, arthritis and Alzheimer’s disease. You can use turmeric in curry powder or get it in tablet form to increase your consumption.”
Feel free to add any of your favorite nuts to this and as mentioned below, using more than a drizzle of sweetener would certainly make for a more clustery type snack, which is what I had intended, but I wanted to use little to no sweetener so I went very conservative.
I have been posting my meals and anything related to the cleanse on my Facebook page so far, and when I have a recipe to share, I will be posting it on here, so please stay tuned for more recipes and tips throughout the week.
[print_this]Curry Quinoa Crunch – Gluten-free + Vegan
- 3/4 cup uncooked organic quinoa, rinsed (I used tri-color)
- 1 tablespoon olive oil or coconut oil
- a scant drizzle of honey or maple syrup
- 1-2 teaspoons curry powder (salt free)
- a dash of salt
- a pinch or two of cayenne, if you like a little extra spice.
- Optional: unsweetened organic shredded coconut or coconut chips
Preheat the oven to 375º F. Line a cookie sheet with parchment paper.
Make sure the quinoa is plenty dry after rinsing (I wish I had let mine drain a bit longer). Toss the quinoa with oil, curry powder and a drizzle of honey. The more honey you use, the more it will cluster, but since I am on a cleanse I wanted to limit the amount. Add a dash of salt. If you’d like you can add coconut and you can add it before you put this in the oven or after. I didn’t think of it until after so that is when it got added.
Toss the ingredients together very well and spread into a thin even layer on the parchment paper lined cookie tray.
Bake for 15-20 minutes until the quinoa begins browning. Remove from the oven and let fully cool. Break into pieces or clusters (again it will cluster more than what mine did, with more sweetener).
This is great on it’s own by the handful or it would be really nice on top of salads or steamed/sautéed veggies, etc.
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7-Day Spring Cleanse Shopping List
During a spring cleanse when we are transitioning from the dry cold winter season to the warm and wet spring season, we should be looking to eat more foods that are Pungent (Spicy), Bitter, Astringent / Light, Dry, Warm: such as flavorful steamed veggies, brothy soups, brown rice. Eat less foods that are Sweet, Sour, Salty / Heavy, Cold, Oily: such as fried foods, ice cream, heavy dairy.
Below is my personal shopping list for the upcoming week. Please remember you always want fresh, never frozen or canned and always look for organic, local and non-GMO. Herbs can be fresh or dried.
Again, as I previously mentioned in my original post about the basics of this 7-day cleanse, this isn’t a specific cleanse and I am not a medical professional. I base what I will be eating on this cleanse both on traditional Ayurvedic knowledge and knowing my own body well enough to know what gives me difficulties. Your cleanse and your shopping list will likely look different. Ayurveda doesn’t limit corn, soy or dairy, or even lean meats and fish, on many of it’s cleanses, I however find that I have issues and troubles digesting these things in large amounts and I am choosing to remove them on this particular cleanse to give my body the rest it needs at this time to heal, energize and rejuvenate in preparation for the new season ahead.
Vegetables
Artichokes
Avocados
Asparagus
Beets
Bell Peppers
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Carrots
Celery
Collard Greens
Fennel
Garlic
Ginger
Green Beans
Kale
Leeks
Mushrooms
Mustard Greens
Onions
Peas
Spinach
Swiss Chard
WatercressFruits
Apples
Blueberries
Coconut (fresh and dried)
Grapefruit
Lemons
Limes
Papaya
Pears
Pomegranates
Strawberries
All BerriesLegumes
Any Sprouted Beans
Adzuki
Garbanzo
Kidney
Lentils
Lima
Mung
Split PeaGrains (sparingly)
Amaranth
Brown Rice
Brown Basmati Rice
Millet
QuinoaOils
Olive Oil (in moderation)
Ghee (in moderation)Nuts and Seeds
Flax Seeds
Chia Seeds
Pumpkin Seeds
Sunflower SeedsSpices and Herbs
(Really anything goes, but here are the ones I like to make sure to have around during a cleanse)Black Pepper
Cardamom
Cayenne
Cinnamon
Clove
Cilantro (fresh)
Coriander
Cumin
Fennel
Fenugreek
Ginger (fresh and dried)
Turmeric (fresh and dried)Additional
Almond Milk (unsweetened, use sparingly)
Coconut Milk (use sparingly)
Honey
Herbal Teas such as hibiscus, chicory, cinnamon, dandelion, jasmine, lemon balm lemon grass, peppermint, yerba mate, etc -
My Spring Cleanse. The Basics.
As most of you know from following my blog the past few months, my life has been in a very transitional state. Probably more so than ever before in my life. We sold our house in Buffalo at the end of 2012, after living there nearly 10 years and we closed on it right after the New Year. We went from the hustle and bustle of a ton of events and travel, and all the rest of the holidays – right into packing our house up and putting most of it in a moving truck to go into storage in California awaiting our arrival two months later. From mid-January until mid-February we temporarily moved ourselves to my parent’s house in Buffalo, so we could wrap up all loose ends on the business and in our personal lives, we sold our second car and flew out to California for a week to find a place to live. We got lucky and found a place on day 1 of looking and we got to rest for a bit to take in what would soon be our new home. We flew back to Buffalo and had less than two weeks to finish packing up, see everyone we wanted to see, have one last big sale of our silkscreened posters and other products to what was home to our business for nearly 10 years. Then, we packed up what was left plus ourselves and the pooch into a moving truck and headed west on a week-long drive. We arrived just over a week ago and we have been getting settled and acquainted with our new home ever since.
Needless to say, life has been a whirlwind and I have felt quite floaty and ungrounded for quite some time. Coming from the cold hibernation of Buffalo as well as the hectic transitional state my life has been in for over 3 months, my body is looking to align with the lightness of spring and I am ready to get back to reality of what is my new life here in California. With the Spring Equinox beginning on Wednesday, March 20, I want to prepare my body and mind for a new season and a new life journey. I love celebrating new beginnings with a cleansed mind and body and this is the perfect time to do it. The spring and fall equinoxes are the only dates with equal daylight and dark as the sun crosses the celestial equator. As the earth comes into a time and energetic change, I am seeking to shift my mood and emotions away from the darkness of winter into the brilliant renewing energy of the Spring.
Now is the time to get things moving again and clear out our systems ready for a summer of activity. It is the perfect time to focus on cleansing and rejuvenation to rid the body and mind of toxins. Beginning this Wednesday, March 13 and ending on the Spring equinox, one week later March 20, I am embarking on a 7-day Spring cleanse and I wanted to share my plan with all of you, since I know there was some interest on Facebook.
PLEASE NOTE: I am not a doctor nor a health professional, coach or expert in any way, shape or form. This cleanse is what I have to created based on what I have found to work for me, my body and my energy. Do NOT do anything that isn’t healthy for you and if you have any medical conditions at all, please do not enter a cleanse or a detox without the care or guidance of a physician. I am simply sharing my plan and experiences for anyone that is interested in what I am personally following.
The Tasty Yummies 7-Day Spring Cleanse
Spring is a time of transition, the change from Winter to Spring is one of the most stressful and challenging shifts we go through all year. In many places, Winter, with its cold weather, gradually gives way to the increasing heat of Summer, so we go from a time of excess kapha (water and earth) energy to the increasing heat of the pitta (fire element) season.
As with the cleanses I have done in the past, I am loosely following the Ayurvedic traditions, along with the items I tend to have issues with, personally. Ayurvedic wisdom recommends working with the body’s natural shifts that occur at the juncture of seasons. In addition to this cleanse, I will be continuing my daily yoga practice, focusing a bit more on detoxifying and cleansing asanas. Plus, I will be making time each morning for meditation and self reflection. I would like to someday soon visit a proper Ayurvedic doctor and learn more about my dosha(s) and what is right for me, so I won’t be getting too dosha specific, this time around, as even with many online quizzes, I am still not 100% on which dosha(s) I am. I plan to just focus my food on what is right for the season and the transition from kapha to pitta.
Ashtanga Hrdayam, one of the classical texts of Ayurveda, reminds us that “foods which are hard to digest and cold, sleeping at day time, foods which are fatty, sour, and sweet should [all] be avoided.” Focus instead on foods and activities that are dry, heating, light, and energizing. Enjoy hot water to help flush and rehydrate the system, and eat light, well-cooked foods that will be easy for your body to digest. Each morning, I plan to, as I always do, wake up and enjoy a warm glass of lemon water. The Institute for Integrative Nutrition says “The simple combination of warm water with fresh lemon can boost your immune system, alkalize and kickstart your digestion, improve skin health, and hydrate you. Just make sure to drink the lemon water after you brush your teeth because the citric acid could wear down your tooth enamel if followed by brushing.”
Since, I have had quite a few people ask me about how I cleanse, I thought I would put together a post with a very loose description of what I will personally be doing for this cleanse. If you have any additional questions about what I am doing, please post them below and I will do my best to help. Again, please keep in mind, this isn’t a professional program, it is simply what I have created to work for me, my body and my health. Do what is right for you and please listen to your own body and it’s needs!
I am avoiding the following things:
Dairy†**
Eggs
Refined Sugar
Excess Salt (I will use a very small amount when cooking)
Caffeine
Alcohol
Meat (chicken, beef, pork, etc)
Fish and Shellfish (shrimp, scallops, mussels, etc)
Gluten (wheat, barley, oats, rye, etc)**
Soy
Corn
Peanuts
Foods with preservatives, additives or chemicals, and foods grown in an environment laced with chemical fertilizers or pesticides, and canned, frozen or processed foods.**
I am limited all grains and starches, hoping to avoid them through the entire cleanse, if possible.†Ayurveda doesn’t restrict dairy, but I personally seem to have issues with it and I typically avoid cow’s milk dairy all of the time. On this cleanse, besides ghee, I am avoiding ALL dairy during my cleanse.
** these are all things that I personally avoid on a regular basis, but are very important to a cleanseSo you are probably wondering what exactly I am eating, then…
What I am eating:
Fresh organic fruit. I am going light on the fruit because of the sugar and I am focusing on suggested fruits that are best for digestion such as apples, pears, figs, prunes, papaya, cranberries etc.
Fresh organic veggies. Some of the best for digestion are leafy greens, cabbage, celery, brussels sprouts, broccoli, etc
Whole organic grains such as brown rice, quinoa, amarynth, buckwheat, millet – I plan to limit my grains to VERY little during this cleanse, one serving a day or less
Beans like lentil, split peas, mung beans, etc
Vegetable juice and broth
Soups and stews made with vegetables, legumes and grains.
I am cooking with a small amount of olive oil and/or ghee (indian clarified butter that is GREAT for detox)
Raw honey and maple syrup (extremely sparingly)
lots of luke warm water with lemon and/or ginger
detox tea (I like Yogi brand Detox tea)
I am also taking probiotics in the morning after breakfast (I use a basic Probiotic from just Walgreens, which I am already taking daily)
I will continue to take my variety of daily supplements that I have discovered benefit me and my body’s need, through working with a professional.I plan to get as many recipes on this blog throughout the cleanse as I possibly can, so you can see a good example of how I eat when I am cleansing. During cleanses I like to give my mind the break and not get too crazy with my creations and stressing about my recipes and measuring foods, etc – so many times I will be cooking very, simple and humble dishes, that require little measuring and recipe specific instructions. For this reason, since recipes may not be as abundant on here as you may be looking for, I plan to share, throughout the day each day of the cleanse, what I am eating throughout the day on my Facebook page.
Here are some additional tips that I have learned along the way:
Some of the differences with an Ayurvedic cleanse vs a regular cleanse is that it teaches you to avoid or focus on foods specific to you and your body-mind type (or your dosha) and it’s needs. Also, although you should be eating TONS of fresh fruits and veggies, you shouldn’t eat them raw during this cleanse. Raw foods are harder on your digestive tract, so you should be heating and/or boiling your veggies and eating them warm.Eat whole, fresh, natural foods, organic if you can get it. Buy your produce fresh, and consume it quickly.
Also avoid ICE cold water and beverages, it can disrupt the “fire” needed in your digestive tract.
Cook with digestion-enhancing, detoxifying spices such as turmeric, cumin, coriander, clove, ajwain, fenugreek, dried ginger, Chinese cinnamon and fennel. Add the turmeric to foods as they are cooking, and sauté other spices in ghee or olive oil and pour over prepared dishes for the best therapeutic benefit.
According to Ayurveda, each meal should be a feast for all of your senses. When your plate reflects an appealing variety of colors, textures, flavors and aromas, your digestive juices start freely flowing in anticipation and your body, mind and heart are all fulfilled by the eating experience.
As I mention above, normally I avoid consuming raw vegetables and fruit since it can disrupt your digestive tract and it is harder to digest, however this time around, I am including juices that I am making from fresh, organic vegetables and fruit.
Look for posts throughout the week with tips on cleansing as well as some recipes and suggestions.
Will you join me on this Spring Cleanse? Let me know if you will be and feel free to share your thoughts, suggestions, tips or favorite recipes either here in the comments below or on the Tasty Yummies Facebook page. Thanks for following along and namaste!
CHECK OUT MY 7-DAY SPRING CLEANSE SHOPPING LIST HERE.
(tulip image above from Wallpaper Shock)
SPRING CLEANSE RELATED POSTS:
Facebook Album featuring Many of My Spring Cleanse Meals
Spring Cleanse – Curry Quinoa Crunch RecipeSunrise Spring Cleansing Juice Recipes
Spring Cleanse – Creamy Green Smoothie Recipe
Spring Cleanse – Broccoli and Chickpea Curry
Spring Cleanse – Asian Pear Green Smoothie
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Photo Fun Day Friday – Cross Country Move Edition
[imagebrowser id=1]This is a unique Photo Fun Day Friday for many reasons. First it is my first post from our new home here in Long Beach, California and secondly, it is a TON of photos (long overdue, I might add). We left Buffalo on Saturday, February 23, nearly two weeks ago for our cross-country move to Long Beach, CA. It was 7 long days of driving with lots of fun, adventures and unplanned stops along the way due to weather. We had to change up our original route due to Winter Storm Rocky, but we made it here safe and sound last Friday. We have been unpacking like crazy and trying to get this place all set up to feel like home, so we could get back to work asap! I got my kitchen unpacked earlier this week and I have NEVER been happier to see my stuff. It had been packed up since around January 5th! I have already made quite a few trips to various grocery stores and a farmers market to get all stocked up. I finally cooked my first real meal for us last night (I made a version of my Thai Chicken Soup) after lots of take out, salads, sandwiches and snacks all week long. Tonight I am even hosting our first dinner here, with our friends Patrick and Summer. I cannot wait, this house was made for entertaining.
Once we are a bit more settled, I plan to do a fun photo post to give you a tour of the new house and neighborhood, so look for that soon. Wait until you guys hear about all of my fruit trees and the farmers marker in walking distance. I am dying! In the meantime, I hope you enjoy the photos from our road trip, I decided to go with a gallery this time so make it a bit easier to view. I know it isn’t perfect, the photos are all taken on an iPhone (since my SLR was safely packed away) and some view a little large for the page, but it works (I hope).
Oh and don’t worry, I haven’t forgotten about the yummies!! I hope to get back to the recipes in the next week or so, and I also have some fun product reviews and other goodness for you guys. So stay tuned. Thanks for your patience in this transitional time for me, it was great reading all of the comments both here and on Facebook. I cannot wait to get back to creating in the kitchen and sharing my recipes!!
Here are all photos from above as thumbs, so you can pick and choose what you’d like to see larger. In case you don’t wanna page through them all.
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Photo Fun Day Friday
We are back in Buffalo temporarily, we got back from California late Wednesday night. We are now wrapping up all the loose ends before we blast off a week from tomorrow, next Saturday February 23rd! I kinda cannot believe we are leaving in 8 days already. Gosh, even though we have been planning this move for over a year and a half, it still seems like it snuck up on me. All of these photos are from our time in California! We have a fun weekend planned with a final poster sale here in Buffalo at the Town Ballroom tomorrow 11am-5pm (if you are in Buffalo and around tomorrow, feel free to come out – the sale is free to attend and open to the public). Then we have going away party in the evening and a fun family dinner Sunday night! Hope you all have a wonderful weekend!
Me and my buddy Winslow.
Vegan Gelato from Paradis in Long Beach.
We went to the Stanley Kubrick show at LACMA. This cutlery is an original prop from 2001: A Space Odyssey.
The Grady Sisters outfits from The Shining.
We went to the Rose Bowl Flea on Sunday. That thing is HUGE!
A cool vintage French cooking print. Wish I had the room for this.
Our good friend Patrick and my hubby, Mark.
We are officially Californians. We got our Disneyland Annual Passports.
The magical princess castle at Disneyland.
The new Radiator Springs ride in Carsland inside of California Adventure.
My boozy shrunken zombie head drink at Trader Sam’s Enchanted Tiki Bar. You KNOW I bought that mug.
Mark, Me, Summer and Patrick.
Our new west coast abode! Cannot wait to get out there and start making it home!
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Dark Chocolate Red Wine Truffles – Gluten-Free + Vegan
These truffles really will knock your socks off. They are rich and dreamy. They are luxurious and just one or two truffles will satisfy even the most hardcore of chocolate lovers’ cravings. The red wine taste is quite subtle but you really get it at the end. It is smooth and it finishes it so perfectly. I am not sure if anyone else enjoys sitting down with a nice full-bodied glass of red wine with a super high quality bite of dark chocolate. One of my most favorite flavor combinations ever.
Lots of love to you all today! In addition to making Valentine’s Day about your one true love whom you will likely shower with gifts and love, let’s look at it as a day to embrace love all around us. Including the love you should be showing yourself, your body and your health every single day of the year. This is the one and only body we will be given (at least in this lifetime), let’s do everything we can to protect it and give it the best. Every single day.
[print_this]Dark Chocolate Red Wine Truffles – Gluten-Free + Vegan
makes about 24+ truffles (depending on their size)- 1/2 cup full-fat organic coconut milk (the canned kind, I like Native Forest)
- 1/4 cup virgin coconut oil
- 10 ounces high-quality vegan dark chocolate (at least 70% cocoa) – chopped – I used 85% Dark Chocolate
- 1/4 cup full-bodied red wine (Merlot, Cabernet Sauvignon, Shiraz, Bordeaux, Malbec, etc)
- pinch of sea salt
- 1/4 cup cocoa powder, for rolling
other options for rolling: coconut, almonds
In a double boiler, heat coconut oil and coconut milk over a low/medium heat, whisking until just melted and well incorporated. Add the chocolate, stirring continuously, not allowing it to heat too quickly. Just as soon as it is melted, remove from the heat, add the wine and stir very well to make sure it is all well incorporated and smooth. You have to be very careful with dark chocolate, it can very easily seize up if heated too quickly.
Pour into a 8×8 baking dish or a pie pan and refrigerate until the mixture is mostly set, but still pliable, about 45 minutes to an hour or so (it may take longer depending on the depth of your pan). Using a 1″ melon baller or a tablespoon, scoop out the chocolate and roll into balls using your hands. Place the cocoa power onto a small plate and roll the balls in the cocoa powder to coat, you can also put the cocoa powder in your hands and roll them around that way. Set them on a parchment paper lined cookie sheet. Once all have been rolled, place the sheet into the refrigerator for about 10-15 minutes, up to overnight to fully set.
Store the finished truffles in the refrigerator.
These truffles will keep up to two weeks in an airtight container in the refrigerator. Allow to come to room temperature for about 15 minutes, just before serving. [/print_this]
