Tuesday, November 29, 2011

Hemp Protein Bars

Yeah...I ate a little out the corner before taking the picture. I was hungry!

½ C Xylitol Brown Sugar Blend ( I don't use this but know many people may like their bars sweeter)
1/2 cup unsweetened applesauce
1 tsp. ground cinnamon
1 tsp. baking powder
1 tsp. baking soda
4 large egg whites
1/2 cup berries ( I used a frozen berries mix)
2 C oat flour (I use brown rice flour because I can't do gluten)
2 scoops hemp protein powder
½ cup almond milk
½ C chopped walnuts (optional)


Preheat the oven to 350.
Spray a 9 X 13 Pyrex dish with non-stick spray.
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
Makes 24 squares.

Super easy-egg white, oatmeal, blueberry muffins.

First spray a 12 muffin tin tray then put in 1 tablespoon of rolled oats, 3 tablespoons egg whites, 1 tablespoon of berries. Then stir each tin. I like to sprinkle a little cinnamon on the top. Bake at 350F for 20mins. Makes a great post workout snack!

Wednesday, October 5, 2011

lemon liver detox drink

Try the lemon liver detox drink every morning which consists of the juice of 1 medium lemon with 8 oz water, 1 tablespoon virgin olive oil, 1 clove of garlic and a small amount of grated root ginger to taste until well mixed. Drink slowly and follow with a small glass of water or juice to cleanse the mouth of the oily taste. Apple or other fruit juice can be used in place of the lemon juice although lemon juice is good for making the system more alkaline .

Tuesday, September 27, 2011

Mung Bean Stew with Sweet Potatoes and Coconut Milk

Fall is here! This is my favorite time of the year to make new soups and stews. This new spicy stew I created has a variety of ingredients which keeps your taste buds stimulated! It also has a great anti-inflammatory profile from the turmeric, curry and ginger. Enjoy!

Mung Bean Stew with Sweet Potatoes and Coconut Milk

Serves 6-8

* 1 cup split and hulled mung beans
* 1 tablespoon organic coconut oil
* 1 onion, peeled and diced
* 3 garlic cloves, peeled and minced
* 1 tablespoon fresh ginger, minced
* 1 Serrano or other hot chile pepper (seeded for a less spicy stew)
* 6 cups homemade vegetable stock or water
* 2 cups cubed sweet potato
* 1-2 large carrot, chopped
* 2 cups Swiss chard or collard greens, tough stems removed, and then chopped
* 1/4 cup of raisins
* 2-3 teaspoons curry
* 1/2 teaspoon turmeric
* 2 cups of unsweetened coconut milk
* 1/2 teaspoon sea salt, or to taste (the amount of salt needed will depend on how salty your stock is)
* 1/2 teaspon of course black pepper (to taste)

1. Run cold water over mung beans in a colander. Drain and set aside.

2. Warm coconut oil in a large frying pan. Add onion, garlic, ginger and chile pepper and saute until fragrant. Add stock or water and bring to a boil.

3. Add the mung beans,sweet potatoes and the rest of the vegetables and the spices to a crock pot. Then add in the liquid stock from the frying pan to the crock pot.

4. Bring the stew back to a boil in the crock pot and then bring back down to low and cook 45 minutes to 1 hour, stirring occasionally.

5. Add optional coconut milk if desired. Add salt, taste, and adjust seasonings before serving.

Monday, September 19, 2011

Circuit Workout 9/18

Perform each set through twice. For example, 1 set 15 ball push up, 1 set 15 ball chest flys, 1 set 20 tricep dips, 1 min butt kicks, 1 set 15 physio ball passes. Then do it again. Then, go to the next set.

2 sets 15 ball push ups
2 set 15 ball chest flys
2 sets 20 tricep dips
2 sets -1 min cardio- butt kicks
2 sets 15 physio ball pass (legs and arms) and/or squats with oblique twists

2 sets 20 of back rows
2 sets 10 each arm/leg of step ups with bicep curls
1 min cardio- mountain climbers
1 min lower leg raises

2 sets 10 each leg back lunge with lateral shoulder raises
2 set 10 each leg W presses with leg extensions
1 min cardio- lateral step plyos (with step)
1 min- 8-10lb medicine ball throws

Wednesday, September 14, 2011

Amaranth Delight

What is the world is amaranth Melissa, you ask? Well, just like quinoa and buckwheat, amaranth seeds contain protein that is unusually complete for plant sources. Most fruits and vegetables do not contain a complete set of amino acids, and thus different sources of protein must be used. However, unlike the protein found in true grains (i.e. from grass seeds) its protein does not contain gluten, making it popular with people who are gluten sensitive, like me!!!

I should also add that several studies have shown that like oats, amaranth seed or oil may be of benefit for those with hypertension and cardiovascular disease; regular consumption reduces blood pressure and cholesterol levels, while improving antioxidant status and some immune parameters.

So it's a total win win to incorporate amaranth into your diet! I was able to find it in bulk at The Wedge Co-op.

Below is a recipe I came up with that is totally DELICIOUS!!! It has the consistency of Malt O Meal. I like to mix 1/2 cup of this with 1/2 cup of steel oats for my morning breakfast.

Melissa's Amaranth Delight

1 cup amaranth
5 cups hot water
1/2 cup coconut milk
1 tbsp cinnamon
1/4 cup coconut flakes
5-7 dates
1/2 cup chopped pecans

Mix all ingredients in a 9 X 11 pan and cook at 350F for 30 minutes. Mix contents after 30 minutes and then cook another 30 minutes. Serve as you would oatmeal.

Wednesday, September 7, 2011

Melissa's Spicy Swedish Meatballs

I love playing around with spices and flavors. These are definitely YUMMY and they last for days!

Melissa's Spicy Swedish Meatballs

1 lb of lean ground beef (grass fed/organic)
1 onion
2 garlic cloves
1/2 green pepper
1/2 red pepper
2 tsp chipotle pepper
1 tsp cayenne pepper
2 tsp red pepper flakes
1 cup quick oats (I use gluten free oats)
1 tsp black pepper
1 tsp sea salt
1 egg
2 egg whites

Pre-heat oven to 350F. In a food processor grind onions, peppers and garlic. Place all ingredients together in a bowl. Mix with your hands. Then make racquetball size balls and place in a well greased dozen sized muffin tray. Bake at 350F for 20-30minutes.

I typically have 2 of these with tons of veggies on the side. Delish! Oh and I should add that Trader Joe's has conveniently packed bags of frozen red, yellow and green peppers. Love having these off hand!

Friday, September 2, 2011

hang clean/push press/ squat...LOVE!

This hang clean/push press/squat is no joke. Did it at the gym this morning and it was rockin'