Brownie Batter Bowl & Burpees

Chocolate, there are just some things we can’t live without!

Have you ever made brownie batter, and then realized that you’d rather just eat the raw brownie batter instead of baking it, so….you eat 1/2 of the raw brownie batter and then realize you no longer have enough batter to make the brownies, so….you just put the other half of the batter in the fridge for tomorrow!?? Well, after you have eaten the brownie batter, you probably realize how you just undid all of your workouts and healthy eating for the past couple of weeks and then beat yourself up about it…

To quench your brownie batter craving (or chocolate craving, or craving for something sweet and decadent), I have put together the below guilt-free recipe that you can whip up in just 10 minutes. Use this recipe as a foundation to build upon and create your own sweet treats that satisfy your personal taste and cravings. Just make sure that if you add ingredients to this recipe, they are in line with your health & fitness goals!

Brownie Batter Bowl: *Gluten-free, Dairy-free, Grain-free, Egg-free, Low-sugar

• 2 tbsp organic Almond flour
• 2 tbsp organic Coconut flour
• 1 tbsp organic Ground Flax seed
• 1 tbsp organic Chia seed
• 2 tbsp organic Extra Virgin Coconut Oil
• 2 tbsp organic Raw Cacao or organic Baking Cocoa
• 2 tsp of organic vanilla extract
• 1-2 dashes of Pink Himalayan Sea Salt
• 4-5 mini spoons of organic Pure Stevia Extract Powder

Start with 1 cup of water in a small 2-3 quart saucepan. Turn heat on low-medium. Add the almond flour, coconut flour, and ground flax seed and stir until mixed thoroughly. Then add in water (a tablespoon at a time) until a cream of wheat or cupcake batter consistency is achieved. Now add in the rest of the ingredients, adding water as needed to maintain a cupcake batter consistency.  Do a taste test before turning off stovetop heating element. Add salt or stevia to your liking, the more coconut oil you use, the creamy it will be. Pour brownie batter into your favorite bowl. This recipe makes two servings, so either share with a worthy soul or eat half and save the rest for tomorrow! Whatever you do, please don’t eat the brownie batter right before doing the workout below….it won’t end pretty…

P.S. – you can make this batter and pour it into a cupcake pan and then bake at 350F degrees in an oven for about 10 minutes to make actual brownies. Or make pancakes or waffles with the mix. If you opt to bake the mix or cook up pancakes or waffles, I would add in 1-2 tsp baking soda (and 1-2 more tablespoons of coconut oil – for brownies only) to make the turn out better! OR…you can take the brownie batter (recipe as-is above) and throw it in the freezer and in about four hours you have some pretty amazing brownie batter ice cream…

100 Rep Burpee Challenge:

Warm-up:Do jumping jacks for 1-2 minutes.

Burpee Challenge: Perform 100 reps of BURPEES!! My tip is to do 10 reps at-a-time until you reach 100 reps.

The key to this workout is to take it one move at-a-time. Tackle each burpee with passion, and tackle in sets of 10 reps at-a-time, until you get to 100 reps. Then move onto the bonus round if you dare! Your arms, bum, abs & heart rate will be on fire when you are done!

Bonus round:Grab a jump rope and jump rope for 5 intervals of 45 seconds jumping rope and 15 seconds rest (5 minutes total).

Push yourself, but remember, always modify any workout routine to your preference, skill level, and for your individual health & fitness goals.

Pin below “Workout Roadie” to your Pinterest board so that you can take this workout on the road with you to the gym or at-home!

Also, take a look at the newest additions to our Brave Angel Motivational Workout Clothing Line!

Yours Truly,

Brave Angel

What Everyone is Saying About These 3 Bikini Body Breakfast Recipes

Include these three recipes as part of your daily diet to help you slim down, tone up and fuel your workouts! These three breakfast recipes are wholesome and healthful and will help you get on track and stay on track with your health & fitness goals, whatever they may be, and are in line with our “Fit & Toned Bikini Body 28 Day Challenge“.
Remember, it isn’t always about losing weight or getting skinny ladies! When it all comes down to it, it’s about feeling good, on the inside & out. Start listening to your body, and after you eat a meal, become aware of how that meal affects your mood, energy level & digestive system. If your energy dips and you feel agitated or your stomach feels funky after a meal, make a note of what you ate and start becoming mindful of what “works and doesn’t work” for you.

Everyone reacts differently to food and also different food combinations, so start listening to what your body is telling you. Remember, if your body is in a toxic state from ‘pollutants’ and/or processed foods, or if your bodily systems are functioning at a lowered state because you are eating things that your body has a negative response to, then your body will have a difficult time achieving your health & fitness goals. Eat clean, and train dirty is the best motto to go by!

#1. Cinnamon Toast Pancakes: (Gluten & Grain Free)

Whip up the pancake batter below and cook away! These pancakes are nutrient packed, gluten-free, dairy-free, wheat-free, sugar-free, grain-free and a perfect post or pre-workout snack! Measurements may vary according to your taste and preference, so have fun with it and tweak the recipe as you like!

Pancake Batter: Prep time is 10 minutes and recipe yields 1 pancake = 1 serving.

• • 1/4 cup Almond Flour
  • 1 tbsp of Ground Flax Meal
  • 1/4 teaspoon Baking Soda
  • 1-2 shakes of sea salt
  • 1 Whole Organic, Free-range Large Egg
  • 1/2 teaspoon of Organic, Alcohol-free Vanilla or Maple extract
  • 4 scooper-fulls of 100% Pure Organic Stevia Extract powder

• 1 teaspoon Organic Virgin Coconut Oil
• 1 teaspoon Cinnamon

First, mix all dry ingredients in a bowl. Then whisk 1 egg, Vanilla or Maple extract, and melted coconut oil together and add to dry mixture in bowl. Slowly add unsweetened/unflavored coconut milk (unsweetened/unflavored almond milk or water are optional substitutes) until the pancake mixture becomes a thick pancake batter consistency (should be around 1/4 cup – 1/2 cup of coconut milk or liquid you used in place of coconut  milk). Mix well, spray your frying pan with cooking spray (preferably coconut oil spray or canola oil spray) and pour the pancake batter mixture into your frying pan. Cook until you see tiny bubbles starting to pop through on top of the pancake. Now flip the pancake and cook other side until the bottom of the pancake is browned (or cook to your preference). Plate and serve!

*Optional: Spread coconut oil on top after pancake is plated and shake cinnamon on top, add sliced 1/2 medium banana or 1/4 cup fresh cut strawberries or blueberries.

#2.Almond Joy Breakfast (or Energy) Bars:

These raw, no-bake breakfast bars are gluten-free, dairy-free, wheat-free, sugar-free, and a great energy boost for any time of day! Make these on a Sunday and store them in your fridge to have as a quick snack when you’re in a rush and on the go! Measurements may vary according to your taste and preference, so have fun with it and tweak the recipe as you like!

Breakfast Bar Mix: Prep time is 20 minutes and recipe yields 12-16 servings/breakfast bars.

• 1/4 cup Dry Organic Oatmeal *optional (I use Gluten & Wheat-free whole oats)
• 1-2 tbsp Chia seeds
• 1 cup Raw Almonds
• 1 cup Raw Cashews
• 1/2 cup Raw Pumpkin seeds (slightly browned in dry frying pan)
• 1/4 cup Raw Sunflower seeds
• 2 tbsp Raw Cacao powder
• 2 chopped & pitted Organic Dates
• 1 tbsp of Organic, Alcohol-free Vanilla extract
• 4 scooper-fulls of 100% Pure Organic Stevia Extract powder
• 1 teaspoon – 1 tbsp Cinnamon
• 1 teaspoon sea salt
• Filtered water

First, mix all dry ingredients in a bowl (don’t add dates yet). Pour half of dry mixture into your food processor or your high-speed/high-quality blender (I use a Blendtec Blender). Pulse your blender or food processor 8-12 times to moderately chop up the nuts. Then add remaining portion of your dry mixture, as well as, the vanilla extract, dates and 2 tablespoons of filtered water. Slowly pulse the mixture in your food processor or blender until it begins to stick and hold together, adding water as needed (similar to making pizza dough). Once your mixture begins to stick together, scoop out the mixture onto a plate or 8″x8″ baking pan lined with saran wrap. Pull sides of saran wrap up and over mixture so it is covered and use the saran wrap to start to mold your breakfast bar mixture into a square that is 1-2″ thick and about 6-8″ x 6-8″. Cut into squares and throw in the refrigerator to let cool for at least an hour before eating so that your breakfast bar squares hold together! Voila, your breakfast bars are ready to eat!

*Optional: Spread organic shredded coconut on top of breakfast bars before popping them in the refrigerator.

#3. Bacon & Eggs Frittata:

This bacon & egg frittata feels and tastes like a cheat meal! It is so tasty and is jam packed with lean protein sources to help you repair and recover from your daily workouts!

Preheat your oven to 375 degrees and spray an 8-10″ oven-safe pie pan with cooking spray.

Frittata Mixture: Prep time is 15 minutes and recipe yields 2-4 servings.

• 1/4 cup Unsweetened Organic Coconut Milk
• 4 Organic, free-range large eggs
• 2 cups Kale
• 1/4 cup Scallions
• 2 medium roma tomatoes, diced
• 1/2 large bell pepper, diced
• 6 strips organic turkey bacon
• 1-2 shakes of sea salt
• 1-2 teaspoons fresh ground pepper
• 2 teaspoons oregano

First, throw the bell pepper, kale & scallions in a frying pan (coated w/cooking spray) and brown up. Add in diced tomatoes to this mixture. Turn off heat. Cook up bacon in a frying pan. Remove bacon and chop up. Add bacon & vegetables to your round oven-safe pie pan. Whisk eggs and coconut milk together in a bowl. Pour in egg mixture evenly over your vegetable & bacon mixture in the round oven-safe pie pan. Make sure egg mixture evenly covers and spreads throughout the pie pan. Top with salt, oregano & pepper and place on middle rack of your oven that has been preheated to 375 degrees. Cook for approximately 45 minutes, or until top is browned. Remove from oven, let cool for 5-10 minutes. Then cut into 4-6 wedges (like a pizza). Plate and serve!

*Optional: If you need some extra calories or energy, serve a slice of this bacon & egg frittata with a tablespoon of almond butter iced on top of it!

That’s all you need to do today. Pretty simple, right?

MacroVegan Sushi? So YUM! & Part of the RawFitnessChallenge!!!

So you’re thinking…’RawFitnessChallenge’??? Am I going to be eating broccoli for 30 days? Well although I use the word ‘Raw’, this challenge is in no way only ‘raw’ foods! RawFitnessTV.com and Raw Fitness personal training use the word RAW to describe the approach to nutrition, exercise and lifestyle habits. RAW can stand for Real, Authentic, Wholesome in relation to food, nutrition and lifestyle. RAW can stand for Ripped Ass Women or Ripped Awesome Workouts when it comes to exercise and fitness. Basically, I want you to be friendly to the environment and use what ‘the good lord gave ya’! Food should be from the earth to your table, unprocessed, unrefined, organic farming practices, wholefoods baby! Exercise should be functional, bodyweight and minimal equipment and machinery. Your body weight is a sufficient amount of weight for your workouts to get you trim, slimmed, lean and toned…and feeling great! Get back to the basics! Oh, and there is more info about how to join the #Rawfitnesschallenge at the end of this post, so don’t miss that!
A fantasticly tasty meal that is aligned with the RawFitnessChallenge is my MacroVegan Sushi rolls made with Quinoa, Sweet Potato, Avocado & Zucchini. SO GOOD! AND SATISFYING!

If there is anything that could help satisfy a sweet tooth craving, it would be the combination of a slice of sweet potato, a slice of avocado on top, and a sprinkle of sea salt or dulse flakes…and if necessary a drizzle of agave…so good. But you put that combo into a sushi roll and you’ve got yourself a pretty delish meal for a warm summer night. Refreshing, satisfying, filling yet light. Remember, your dinner should not be super heavy and filling, you will be sedentary after din din and going to bed soon…so there is no reason to load up on the calories.

Super Satisfying Sweet Potato-Avocado Sushi (Macro-Vegan, RawFitnessChallenge worthy)

Sushi Ingredients: (All Organic)

• Quinoa (1/4 – 1/2 cup per person)
• Avocado (1/2 Avocado per person)
• Sweet Potato (1/4 – 1/2 Medium Sweet Potato per person)
• Zucchini, julienned (1/3 Large Zucchini)
• Ume Plum Vinegar 1 -2 tsp (or Apple Cider Vinegar)
• 1 Nori Sheet per person

Marinade Ingredients: (All Organic)

• A few dashes of dried basil, oregano, dill, pepper and dulse flakes
• 1-2 tbsp olive oil
• 1 tsp ume plum vinegar
• 1 tbsp fresh squeezed lemon juice

First combine marinade ingredients and put your julienned zucchini into a bowl with the marinade and let sit, to soften and infuse the zucchini. Cook sweet potatoes in a pressure cooker for about 10-15 minutes depending upon how many potatoes you’re cooking. Remove from pressure cooker and place in tupperware on the side/countertop while you make other ingredients. Cook up your Quinoa before or during prep. You should soak your quinoa, then cook in pressure cooker for around 10 minutes. You can use it hot or chilled, it’s up to you. Lay one nori sheet on a sushi mat, shiny side down. Place about 1/4 – 1/2 cup of Quinoa onto nori sheet and spread out over one half of the nori sheet. Drop a line of ume plum vinegar down the middle of the quinoa on the nori sheet. Lay your sweet potato slices (1/4 inch thick slices), avocado slices (1/8 inch thick), zucchini slices down the middle of the quinoa and drizzle the extra marinade over the quinoa evenly. Roll it up, slice it up and plate! I used any extra avocado, sweet potato and zucchini slices to put atop my romaine side salad. Very delicious and satisfying dinner for a warm summer night! Enjoy!

For the RawFitnessChallenge starting on July 1st read the blog post ’30 Days to Re-Vamp’. Additionally, we will be chatting with eachother over the world wide web to keep each other motivated not only on Twitter.com but you can join the conversation and interactive community directly on Tweetchat.com too using the directions below. Remember, if you want to join the challenge you must post your ‘commitment statement’ on Twitter.com using hashtag #rawfitnesschallenge now…do it now…the instructions are in the ’30 Days to Re-Vamp’ post. And any tweets you make in reference to this challenge on twitter.com use the hashtag #rawfitnesschallenge.

Get Involved in the Interactive Online RawFitnessChallenge Community:

1. Go to tweetchat.com
2. Sign in using your twitter account on tweetchat.com
3. Enter rawfitnesschallenge as the hashtag to follow.
4. It will take you to a ‘wall’ with all the posts related to rawfitnesschallenge so we can share our experiences and keep each other motivated, share exercise routines and recipes, and do a little Q & A.

See you there! Make your commitment statement now!

Tushy Toner & Strawberry Orange Mint Cream Smoothie

I tested out a recipe last night, there are some tweaks that I’ll have to make but it is actually a perfect light energy snack to have on hand during this heat wave we are experiencing here in Baltimore. It’s called socca bread and is made from chickpea flour/water/salt and what ever flavoring (sweet or savory) that you add to it is up to you. Chickpea flour is just finely ground up chickpeas (that have been soaked/sprouted/or not soaked/sprouted, this is your preference and I’ll be experimenting with the two options). So I had a ton of leftover cooked chickpea that I didn’t want to go to waste, so I used them. The original recipe for socca bread does not involve cooked chickpea, it is chickpea flour. But I figured, what the hey!
Socca Bread: My ‘Test’ which will need adjustment

1. 1.5-2C Cooked Chickpeas
2. 1-2 tsp salt
3. 1-2 TBSP Agave
4. 1-2 tsp lemon juice
5. 1 tsp cinammon
6. 2 tbsp almond nut cheese
7. 2-3 tbsp water
8. 375F for 15-30 minutes in square coconut oiled pan

Place all ingredients in blender of food processor and blend until combined. Then put in a 8X8 baking pan and throw in the oven on 375F for 20-30 minutes. Turned out light, a tad sweet and delish! I will need to tweak though because it crumbles easily and I want it to stay together. Maybe arrowroot powder or something else, I will update you when I figure it out!

On to the workout…

I woke up ready to tear up some legs and core exercises down at a park near my house with my TRX and straight up body weight moves. I tuned my bike up yesterday so I hopped on my bike, brought my backpack with my workout gear (TRX, phone for music, exercise journal, water) and hit the road for a pre-workout quick bike ride which was perfect warm-up, took me about 7 minutes to get to the park.

Then I did the fabulous workout below baking under the warm morning sun.

Tushy Toner Workout:

Do each exercise for given # of reps and sets. Then move onto next exercise. Complete workout one time through or if you’re really feelin’ it that day, go for 2 rounds!

1. Pistol Squat (10R/Leg; 2 Sets) (Hold out 1 leg straight while you squat all the way down then back up on other leg, I used TRX for a bit of assistance on way back up)
2. TRX Reverse Lunge (10R/Leg; 3 Sets) (Make TRX into 1 Foot Strap, place foot in foot strap, hop forward on other leg so you about 4 feet away from anchor point, squat down on leg as you reach foot that is in foot strap back OR do same motion resting one foot on stability ball) (OR do a reverse lunge)
3. TRX Ham Curls (10 Reps; 3 Sets) (Lie on back facing TRX w/both feet in foot straps, raise hips up, curl feet into butt-back out-then lower hips down OR do same motion w/heels on stability ball) (OR Lie on back, place both heels up on edge of chair, raise hips up and down)
4. TRX Jump Squat (10 Reps; 5 Sets) (Facing TRX holding handles lightly, feet wide and plie/toes point out, squat all the way down then power up and jump up OR do same motion without holding TRX handles)
5. TRX Knee Tucks (10 Reps; 5 Sets) (Do plank w/feet in TRX foot straps OR on stability ball, from plank you tuck both knees up to chest and back out) (OR do plank and hop both feet up to hands and back out)
6. Burpee minus push up (10 Reps; 3 Sets) (From standing, squat down, place hands on ground, jump feet out to plank, jump feet back in, stand up/power up/jump up, repeat)
7. Shoulder Taps Feet Elevated (20 Taps Alternating; 3 Sets) (Get into plank w/feet in TRX foot straps, on a stability ball or elevated on chair, contract core & right arm as you tap right shoulder w/left hand, repeat w/right hand tapping left shoulder, do 20 reps)
8. V-Up Knee Tuck Reach High (10 Reps; 2 Sets) (Lie on back, hands at sides, raise upper body up and tuck knees up to chest as you come up into V shape w/body and reach hands up to sky, lower back down)
9. Side Plank Reach Unders (10 Reps/Side; 1 Set) (Get into side plank on left hand w/feet in TRX OR on stability ball OR elevated on chair, take right hand and twist torso as you reach under left side, do 10 Reps/side)
10. Side Lift Splits (10 Reps/Side; 1 Set) (Lie on Left Side, split legs pressing feet up against a wall, press left hand into ground right under left shoulder and raise hips up off ground and lower back down, do 10 Reps/Side)

Then I biked back home taking a longer route that included a BIG hill, so biking for just a total of 15 minutes but with intensity! DONE! ENJOY!

After my workout I continued to be quite active. Took my pup for a long walk, hit up the organic market for some goodies, played baseball with my boyfriend and then I needed to cool off from the 90 degree heat with a tasty and refreshing Strawberry Orange Mint Cream Smoothie (VEGAN)!

Strawberry Orange Mint Cream:

1. 8 Frozen Strawberries
2. 8 Sprigs Fresh Mint
3. 6 TBSP Fresh Almond Milk
4. 1/2 Fresh Squeezed Orange Juice
5. 1 TBSP Lacuma Powder
6. 2 Shakes Stevia/Agave/Brown Rice Syrup
7. 1 TBSP Shredded Coconut
8. Ice to desired thickness
9. BLEND!

As you can see, I had already taken a big gulp of the smoothie before taking the picture! It was just too good to wait! Perfect treat to chill off and cool down from one fabulous Sunday!

Health & Happiness,

Nat

Cauliflower-Carrot Patties & No Equipment Bootylicious Workout!

Oh boy did I do an amazing workout today! It’s SO beautiful out here in Baltimore, so instead of hitting the gym I worked out by my pool on my patio. This workout was just with my body weight for the most part, so you can get off the couch and do this workout while you read on to learn about Cauliflower-Carrot Patties! ‘Learn while you Burn’ baby!
Workout:

Part 1: (Strength/Toning) 1-3 Rounds (I did 3 Rounds)

1. 10 Reps/Leg Forward Lunge

2. 10 Reps Plie Jumps (Wide stance, toes point out, sit down into squat and power/jump up)

4. 10 Reps/Leg Reverse Lunge

5. 10 Reps Squat Jumps (Same as plie jumps, but feet are shoulder width apart and toes point straight forward not out)

6. 10 Reps/Leg Step Ups (Step up onto a chair, bench, or even from kneeling down on one knee-up to standing)

7. 10 Reps Side Bridge Lifts – 10 Reps Side Bridge Leg Raises (Right Side) (Lie on right side, on right elbow, right leg bent, left leg straight, raise hip up and down off mat for 10 Reps; then hold hip up (Side Bridge) while you raise left leg up and down 10 Reps)

8. 10 Reps Side Bridge Lifts – 10 Reps Side Bridge Leg Raises (Left Side)

9. 10 Reps/Leg of Elevated 1-Leg Hip Lifts (Lie on back, place feet/heels up on chair or bench, raise left leg straight up, now raise hips/butt all the way up by pressing right heel into edge of chair or bench, lower hips down and up for 10 reps)

10. 20 Reps/Leg Donkey Kicks (Get on all fours, come down onto elbows, flex both feet, now press heel back and up like you are trying to kick a door closed behind you, do 20 Reps w/Right leg than 20 Reps w/Left leg)

11. Perform a Wall-Sit for 100 seconds

Now do #1-11 for a second and third round.

Part 2: Cardio – Do each exercise for 20 sec effort, 10 sec rest interval twice than move onto next exercise. Perform 1-2 rounds of circuit below for a good cardio & fat burn after toning those bootays!

1. Pendulum Hops (Come into an ‘Upside Down V’ or ‘Downward Dog’, bring feet close together, raise one leg out to side, as you lower that leg to center hop other leg out to side, resembles pendulum on clock)

2. Pike Jumps (Come into ‘Upside Down V’ position again on mat, bring both feet to left side of mat, hop feet up and over to right side, keep hopping side-side of mat in upside down V for 20 sec)

3. Squat Thrusts (Come into plank up on hands, feet together, hop feet apart and up toward hands, then hop feet back and together, repeat)

4. V-Up Bicycles (Lie on back, hands behind head, knees up/feet up so legs make right angle, twist torso to bring right elbow to left knee as you extend right leg out and raise upper body up off mat to make V with body, return to start, now bring left elbow to right knee as extend left leg out and raise up, keep alternating)

5. Prisoner High Knees (Standing, hands behind head, do high knees)

6. Kick Ups (Sit on bum, place hands behind you flat on mat, raise one leg up and bum off mat, as you lower raised leg, hop other foot off mat and kick that leg up, alternate and repeat)

7. Plyo-Jacks (Do jumping jacks but reach down to tap ankles when you hop feet out)

8. 1-Leg Hop (Right Leg) (Balance on right leg, squat down on right leg and tap shin, power up and hop up)

9. 1-Leg Hop (Left Leg)

10. Sandbag Rotation Swing (Use KB/Sandbag/or Backpack filled with weight) (Stand in wide stance, hold weight, swing weight down between legs as you bend at waist, swing weight up to chin level as you squeeze your bum/core and bring upper body vertical)

Now on to the recipe!

Cauliflower & Carrot Patty:

1. 1/2 C Grated Cauliflower
2. 1/2 C Cooked Mashed Millet
3. 1/4 C Grated Carrot
4. 1 tsp Dijon Mustard
5. A few drops Ume Vinegar or use Tamari/Soy sauce
6. 1 TBSP grated onion or chopped green onion
7. Dash oregano, basil & 1 TBSP fresh cilantro
8. Optional: 1 TBSP Vegenaise or substitute vegenaise for 1 TBSP ground roasted pumpkin, sunflower or flax seed OR 1 -2 TBSP mashed chickpeas
9. 1 – 2 dashes cumin powder
10. Combine all ingredients and make into patties.
11. Put 1 -2 TBSP Sunflower oil in pan over medium-high heat. Don’t let oil get so hot it smokes.
12. Pat a little bit of coconut flour (or any flour you want or have) on your cauliflower cakes (to help them brown).
13. Throw cauliflower cakes in pan when pan is hot. Cook until browned on both sides.

I served up my cauliflower-carrot patty next to a side of my zucchini pasta! So good!

Health & Happiness, Nat

Grain Burger – Fantasty!

For the main entree, I cooked up the famous ‘Grain Burger’!
Grain Burger:

1. Brown Rice: 2C serves 2 people
2. Beans (1/4 beans:1 rice) *re-cook beans w/dash salt
3. Spanish oregano
4. Roasted ground pumpkin seed w/dulse flakes
5. 1C grated carrot, celery, onion
6. Juice from bean stock
7. Garlic (a couple dashes)
8. Onion powder (I didn’t have any so I added green onions)
9. Red pepper flakes (dash)
10. Cumin (a few teaspoons)
11. Combine ingredients into patties and roll in Oat Flour (I used coconut flour)
12. Cook in pan in toasted sesame oil (I used sunflower oil)
13. Plate up with chopped cilantro on top & a squirt of miso mayo!

As you can see I substituted a few ingredients for what I had in my kitchen. I used adzuki bean pate, but you can use chickpeas or lentils that aren’t pureed. Also, I used brown rice but quinoa works as well. If you don’t have spanish oregano just use regular oregano. These are so yum!

Ginger Hummus Yummus

Serve it up! Pinto Ginger Hummus:
Hummus:

1. 2C cooked Pinto Beans
2. Pinto bean broth
3. Cumin (start with 1 tsp, add to taste)
4. Blend and slowly add in below ingredients until right consistency
5. Add olive oil, flax or hemp seed oil
6. Add grated ginger 1tsp & salt to taste
7. Optional, garlic and/or sweet potatoes

Vegan 5 Course Meal – Nat’s Test Kitchen

It’s day #16 of the 30 Day Macrobiotic challenge. I FEEL AMAZING! (I had a little ‘hiccup’, ate adzuki bean dip I made that had gone old and it made me feel sick for a day or two, but I learned now how long beans ‘keep’). I’d like to give a shout out to my friend and the host of the 30 Day Challenge, Kara Mejia, for the amazing results I’m experiencing as well as the recipes I’m sharing in this post. Kara taught me and the 30 day challenge group these recipes last week and I tested out my skills this past weekend for mother’s day. Everything turned out great…with the exception of the lemon ‘cheese’cake (which was my fault, I learned quickly that arrowroot is NOT a good sub for agar agar lol).
Kara Mejia has some great info, recipes and a blog. So be sure to check it out so you can have the positive experience too!

Website: Cooking with Kara

Blog: Natural Body Makeover

So, here it is…my 5 Course Vegan/Semi-macrobiotic Mother’s Day dinner!

Cream of Celery Soup:

1. Whole head of celery
2. Nayonaise w/mustard (to taste)
3. Green Onions (one stalk)
4. Olive oil (2 tbsp)
5. Water (slowly add as blending to bring to right consistency)
6. Sea salt (a few dashes)
7. Heaping tsp of sweet white miso
8. For creamy: add avocado, zucchini or cauliflower
9. For a kick: add cayenne pepper
10. Blend in blender and garnish with cilantro

Served with Pinto Ginger Hummus:

Hummus:

1. 2C cooked Pinto Beans
2. Pinto bean broth
3. Cumin (start with 1 tsp, add to taste)
4. Blend and slowly add in below ingredients until right consistency
5. Add olive oil, flax or hemp seed oil
6. Add grated ginger 1tsp & salt to taste
7. Optional, garlic and/or sweet potatoes

Next we had a fresh cut romaine salad with citrus lime vinaigrette:

Romaine w/Citrus Lime Vinaigrette:

1. In the bottom of large bowl add the following.
2. A few tablespoons apple cider vinegar
3. 2 TBSP olive oil
4. Juice of one organic lime
5. Pepper & tiny dash of salt
6. Fresh or dried basil, cilantro
7. Optional: add fresh grated ginger
8. Now add chopped romaine on top and mix, place in fridge and let flavors infuse salad.

For the main entree, I cooked up the famous ‘Grain Burger’!

Grain Burger:

1. Brown Rice: 2C serves 2 people
2. Beans (1/4 beans:1 rice) *re-cook beans w/dash salt
3. Spanish oregano
4. Roasted ground pumpkin seed w/dulse flakes
5. 1C grated carrot, celery, onion
6. Juice from bean stock
7. Garlic (a couple dashes)
8. Onion powder (I didn’t have any so I added green onions)
9. Red pepper flakes (dash)
10. Cumin (a few teaspoons)
11. Combine ingredients into patties and roll in Oat Flour (I used coconut flour)
12. Cook in pan in toasted sesame oil (I used sunflower oil)
13. Plate up with chopped cilantro on top & a squirt of miso mayo!

As you can see I substituted a few ingredients for what I had in my kitchen. I used adzuki bean pate, but you can use chickpeas or lentils that aren’t pureed. Also, I used brown rice but quinoa works as well. If you don’t have spanish oregano just use regular oregano. These are so yum!

Lastly…I made Lemon ‘Cheese’ cake…which didn’t turn out as I wanted but we still ate it! I couldn’t find agar agar at the store so I used arrowroot, but this did not give the desired ‘cheesecake’ effect. But, I threw it in the freezer and it became more of a lemon sorbet ice cream cake of sorts and tasted pretty damn good for my first go at this awesome dessert! Will be trying this one out again with the agar agar next time! The recipe below is the ‘right’ way to do it with the agar agar, so let me know how it turns out for you!

Lemon ‘Cheese’cake turned Lemon sorbet ice cream cake…

Vegan Lemon Cheesecake:

1. Crust (make first): This crust is phenomenal!
   1. Throw 1-2 C Walnuts, 1 C Dates, and 1/4 C brown rice syrup in food processor and blend until ingredients stick together
   2. Combine and press into bottom of pan (coat pan with olive oil first)
   3. Optional: Bake 10 minutes at 350F (don’t let walnuts overcook/burn)
   4. Once pan cools, place in refrigerator while you make the filling

1. Filling:
   1. Extra Firm tofu
   2. 1/2 C brown rice syrup
   3. Lemon Juice (2-3 lemons)
   4. Blend all ingredients, taste and adjust accordingly
   5. Prep 2 TBSP Agar Agar
      1. 1/2C Apple Juice or water & 2 tbsp agar agar
      2. Stir in stove top pot, let dissolve
      3. Bring to simmer and cook until clear (10 min)
   1. Then add agar agar to blender, blend and put right into pie crust

1. Let sit in refrigerator for at least 2 hours

We (my mom, boyfriend and I) were fully satisfied after this fabulous 5 course meal. We felt good too! Not weighed down or groggy after a large meal with animal products. I must say that I absolutely LOVE vegan. As of right now, I’m not turning back and I’m going to keep experimenting with fun, new vegan and macrobiotic recipes. I always felt bad about eating animal products and now I can eat knowing that I’m not only being good to my body but also to the environment, animals & earth!

It’s truly amazing the variety of really fun and delicious recipes out there that are vegan & macrobiotic. The best part is that you feel better physically and mentally after eating. Clearer mind, better digestion, energized and ready to enjoy your day! I’ve been enjoying researching and finding new vegan and macrobiotic recipes to try out for the weeks to come. It makes ‘meal’ time so much more exciting and fun to cook in this new way. A lot of the recipes you can throw together with no cooking at all, and it’s for the most part, totally unprocessed ingredients. Truly ‘clean’ eating. As I’m learning and getting into the swing of things, I’m able to throw together amazingly yummy, wholesome meals and snacks in minutes. I urge you to try out some vegan and macrobiotic recipes, you’ll feel so good, physically & mentally! Especially if you’re trying to drop some excess weight or body fat!

Health & Happiness, Nat

Week One of 30 Day Macrobiotic/Vegan Challenge Complete! Results Fantastic! *Quinoa Veggie Slaw Recipe

Happy Monday!
It’s day #7 and I’m feeling great! I am so much more clear-minded, energized, light, balanced, clean, strong, happy! This first 7 days was challenging but I took it one day-at-a-time and made it 7 days thus far, which I’m proud of! Also, I couldn’t have done this without the help and instruction from Kara Mejia! Check out her website www.cookingwithkara.com and blog www.naturalbodymakeover.com

Challenges: Learning how to prepare meals, learning what my daily meal plan would be, avoiding coffee, alcohol, processed snack foods, and eating when out and about.

What I did to overcome these challenges: Made a list of all the foods I’d include in my diet for the next 30 days. Combined these foods to make meals. Put meals into categories for breakfast, lunch, dinner, snacks. Put these meals into an excel spreadsheet that listed Monday – Sunday what I’d eat for breakfast, lunch, dinner, snacks. I then made a shopping food list according to the weekly meal plan and hit up the local health food stores (Trader Joe’s & Mom’s Organic Market). Once I got home I prepped/cooked large quantities of some of the staples or foundations of the meals that I’d be eating, such as brown rice, quinoa, ground roasted pumpkin seed, adzuki beans. This way I could have the food ready to go and all I’d have to do is combine foods according to the meal I wanted to make. I had my meal plan printed out and recipes close by so I could quickly prepare a meal.

I think the work week days are easiest because there is less temptation. On the weekends, you are out and about enjoying life and there are many temptations to stray from the vegan/macrobiotic lifestyle. Such as hanging out with friends or family gatherings. I just made sure to bring my own food with me if I was going out and about and would be hungry (like a green smoothie) or if I was going to a family gathering (crab feast cookout on Sunday w/beer & margaritas, a lot of temptation but I held strong!) I brought my own meal and water with lemon. I still had a great time at each outing this weekend, more focus on enjoying spending time with family and friends and being active. It’s a great way to live life to its fullest for sure!

Changes in Fitness & Body & Appearance:

The first few days I noticed a little less energy, this due in part to my body detoxing and cleansing itself as well as me still trying to figure out how to get enough calories/protein/energy for my daily activity and exercise. Once I got more of a handle on daily meals, I feel ‘light’ and energized, more focused and ready to take on the day. Refreshed. My skin complexion has improved, which was surprising because I already had a pretty good complexion. I’m maintaining my lean muscle mass while I’ve noticed my abs and arms have become more defined. After eating, I feel satisfied and don’t crave sweets or salty snacks as I used to. Also, the meals are so much easier on your digestive system and this adds to that energized feeling versus ‘crash’ or heavy feeling after eating a meal. Overall, I am impressed with the improvements after only 7 days and looking forward to this upcoming week.

Week One Summary:

I’d suggest this approach to nutrition to anyone. My goal is to improve my overall wellness and a more defined/strong physique. This approach to lifestyle and nutritional habits is also specifically beneficial to those who are looking to lose weight, decrease body fat, digestive system problems, and other concerns involving your health because the macrobiotic/vegan approach to diet helps to ‘balance’ your body’s alkaline/acidic levels which affect how your systems and organs function and interact. Thus having an affect on your mind, body, energy, spirit, and overall wellness! You learn how to combine foods properly for the best digestion and absorption of nutrients. You learn what foods will help you achieve more balance in pH and overall wellness, such as mental clarity and organs functioning properly. Drinking enough ‘clean’ (filtered) water is vital. An emphasis on ‘whole’ grains that are not processed such as brown rice, quinoa, millet, and amaranth. An emphasis on organics. An emphasis on little-to-no  added salt & sugar. An emphasis on dark leafy greens and vegetables according to your climate and season. Chewing food and taking the time to eat each meal. Getting daily exercise and breathing deeply to get more oxygen. Sea vegetables for nutritional content and minerals. Avoiding dairy, meats, poultry, eggs, and a little bit of fish is okay. Really taking into consideration the effect a specific food has on the body and if it is in line with your goals and ‘constitution’.

Favorite Recipe of Week One:

Quinoa & Veggie Slaw: (1 serving)

• Organic Cooked Quinoa (1 portion = size of one clenched fist)
• Organic Sliced Red Cabbage, Broccoli, Cauliflower, Zucchini, diced celery, red onion, carrot & Kale lightly steamed in water in pan on stove top
• Pumpkin seed – roasted and ground, blend in food processor or magic bullet with 1-2 tsp dulse flakes & pinch of sea salt.

Mix quinoa & veggies together with a few dashes of ume vinegar, juice of lemon, fresh cilantro, pepper, dill, basil, 1-2 tsp chickpea miso paste, & if desired 1-2 tbsp vegenaise. Cover bowl & let sit on countertop for 15-20 minutes so that flavors infuse dish. You can serve this mixture as is with the roasted ground pumpkin seed mix ontop, or you can ‘wrap’ in a leaf of collard green for a lettuce wrap.

Disclaimer: I am not a nutritionist or a doctor. What I write in my blogposts is simply information that I have gathered over the years from reading and researching several health related topics from credible resources as well as personal experiences. I urge you to consult with a physician before changing your diet. The purpose of my blogposts are to share my experiences and fitness knowledge with everyone I possibly can to help others in their journey to improve their state of well-being.

Health & Happiness,

Nat