carrot + pear sunshine juice.

Monday, March 24, 2014



I never really have the same thing for breakfast. If I do, it's probably a green smoothie, but I like to change up the ingredients!

I haven't juiced in a long, long time. My pretty juicer was just sitting there on the shelf begging to be used! I picked up a bag for organic carrots for under $1.00 at Trader Joe's so I knew I had to make some carrot juice!

It was so refreshing, so healthy, so delicious! I had also bought a rather large bag of organic pears, so I used them in my juice too. 



From EcoRazzi: 

Carrot Juice: Improves the function of the liver and digestive tract, contains cancer-preventative vitamin E, eases aches and pains associated with aging, improve eye sight, reverses bone disorder, is packed with cholesterol-fighting potassium, reduces fat and bile in the liver, tones and clears the skin, slows cell degeneration with its antioxidant content, and is an excellent source of beta-carotene, which is converted to vitamin A in the body.

Pear Juice: High in antioxidants, helps guard against high blood pressure and stroke, improves digestion and stimulates regularity, improves immune system function, and contributes to bone health due to its copper, boron, and vitamin C content.





Ingredients:

11-12 organic full size carrots (no baby carrots!)
3-4 small organic pears

Cut up your produce if you need to, depending on your juicer. I washed my carrots but did not peel them. Most of the nutrition is right under what you peel off! So don't do that :) Start off with juicing the carrots, and end juicing the carrots as well. The pears are so soft that they need something more firm to push them through the juicer. This made 1 tall beautiful glass of juice! 




Enjoy xo

DIY succulent terrarium

Saturday, March 22, 2014



I love fresh flowers and plants in my apartment! It livens everything up and makes your apartment feel like a home. Unfortunately for me, keeping these plants and flowers alive is something I am not very good at. Enter: Succulents. Succulents are supposed to be very easy to take care of, however I have had a few of them die on me! SHH. Don't judge me.

I kept seeing these succulent terrariums all over the internet and finally decided I should try to make one.

I kept mine simple this time, but I will add a few more succulents, and maybe some pretty rocks next time!

Want to build your own too? Here are the supplies you will need, and where I got them:

1. A clear glass jar, vase, or bowl. You can find jars, and vases at Marshall's, HomeGoods, and Whole Foods even has pretty vases in their outdoor flower section, if your location has one. ($6.00)
2. Pebbles/rocks. I got the pebbles at Petco in the fish section.  ($5.00)
3. Activated charcoal or carbon. I also got this in the fish section. This helps with odor. ($5.00)
4. Soil that is suitable for succulents. I bought this soil at the flower market in Downtown LA. ($3.00)
5. Succulents! Also bought at the flower mart in Downtown. ($10.25)
6. Moss for decor, and other pretty rocks/flowers. - Downtown LA ($5.00) ($2.00 for yellow flowers)

Total Spent - $25 or so. I split the moss, soil, pebbles, and charcoal with a friend, so my total was cheaper. You will have supplies left over!



How to:

1. Clean your jar :)


2. Put the pebbles in your jar first



3. Sprinkle the activated charcoal on top of the pebbles.



4. Layer the soil on top of the charcoal/pebbles.



5. Arrange your succulents how you want them, being careful not to squish the roots of the plants too much.



8. Add moss, flowers, and rocks. This step is optional.



7. Spray with water once or twice a week, or when the soil looks dry.

8. Enjoy your terrarium!

sunflower butter froyo

Friday, May 24, 2013

So, there always comes a time during each month where I crave sweets! I think you ladies know what I'm talking about, but we'll stop right there.

Even when I crave sweets, I try to make it as healthy as possible. There has to be a line somewhere ;). If I think about it, I've never really made the same dessert twice, mainly because I love trying new things. While searching for new ideas, I came across a bunch of different recipes for homemade ice cream. Thankfully my dad loves gadgets so we have a "commercial quality" ice cream maker with dust collecting on it so I decided it was time to use it!

I adapted my recipe from the blog Chocolate Covered Katie, who's pretty much a genius and it came out so well! I love it so much that I don't want to share it with anyone!!




Here's my version:

  • 2 cups plain coconut yogurt (So Delicious brand)
  • 1/2 cup organic almond milk
  • about 1/2 cup sunflower butter
  • 1 1/2 tsp pure vanilla extract
  • 1/4 tsp pink salt
  • vanilla creme stevia extract (or use regular stevia) 

Blend all ingredients in your blender except any add-in's. Transfer the mix to the ice cream machine and churn for about 30 minutes (also depends on your ice cream maker). Add in any extras afterwards and then savour the deliciousness you just created immediately as soft-serve! You can also put the mixture into a tupperware container and freeze for a firmer texture. From Katie: (If you don’t have an ice cream machine: simply transfer the blended mixture to an airtight container, freeze, and stir well every half hour for 2-3 hours. The texture won’t be as creamy, but it still works.)


I served mine in a small bowl without any toppings THIS time (I was too excited to eat it!), but next time I'm definitely adding chocolate chips, maybe some coconut flakes and strawberries too!


Enjoy!! xoxo

grocery shopping.

Wednesday, May 22, 2013

(me, shopping in 1991. life was easy.) 


Every time I go grocery shopping, it's a constant battle of where to go. I have 4 places that I alternate going to because of the prices, and knowing what I like (all at different places! How annoying....haha) When I remember, I make a list of things I need which makes it easier not to spend so much money! Oh, and don't forget your reusable bags ;) I always do!

I wanted to put together a list of where I normally shop and what I buy at that particular grocery store. The point is to show you that there are many, many places to buy healthy foods at affordable prices. Hopefully you find it helpful! Maybe not. They're in no particular order :) If you have any suggestions please let me know!

1. Ralph's 

I never used to step foot into a Ralph's because I felt they didn't have enough of what I needed or wanted. Lately, they've stepped up their game with organic foods and products, so I will occasionally drop in there and see what I can find. One thing I like about going there, especially in the middle of the week is their prices! They seem to have specials and more sales in the middle of the week.

Item's that I've purchased from Ralph's (organic is in green):

- Avocados (non organic because of thick skin), they are insanely cheap here on sale at $0.50 each sometimes!

- Strawberries, on sale 2 for $5.00 sometimes!

- Apples on sale, I think it was around $2.99 or less for a bag of like 10-12 of them! Pretty decent.

- Sprouted Ezekiel bread, It was on sale for $3.00 as opposed to $4.00+ other markets

- Frozen berries $3.00 per bag or less

- Pistachios

Organic produce (varies)


2. Trader Joe's

Ahh good ole' TJ's. Who doesn't like this place? They have so many things to choose from! Thankfully, among all the seemingly healthy items that are terribly unhealthy, they have amazing products and produce at great prices to add to your healthy kitchen!! Below are some of the things I grab when I go in there!

Item's that I've purchased (organic is in green):

- Coconut Oil

- Chia Seeds

- Quinoa

- Brown Rice Pasta (although I don't really like their product as much as others, it works in a pinch!)

- Tempeh

- Avocados

- Raw Nuts

- Sunflower Butter (my fav)

- Brown Rice Tortillas

- Frozen pineapple & mango

- Frozen berries

- Ezekiel Bread

- Rice Cakes

- Eggs 

- Organic produce (varies)


3. Sprouts

Some of these markets are also called Henry's! Look online for a location near you. Some locations are better stocked than others. They have sales almost every week on great items!

Item's that I've purchased (organic is in green):

- Bulk items - nuts, seeds, oats, grains

- Snack items - Lara bars, other raw snack bars (good prices!)

- Gluten free breads as well as sprouted breads and tortillas

- Tinkyada Brown Rice Pasta (love)

- Tempeh

- Coconut yogurt (a treat!)

- Nut butters

- Mary's Gone Crackers

- Gluten free baking ingredients

- Organic produce - varies


4. Whole Foods

We all know that Whole Foods is expensive, but sometimes they DO have good deals! They also have certain items that aren't at other grocery stores. Some things I buy here very rarely like the dessert tarts and kale chips.

Item's that I've purchased (organic is in green):

- Nutritional Yeast (bulk bins)

- Collard Green leaves - for some reason I always find the best ones here. They're so good to use for wraps!

- Hail Merry Miracle Tarts - If you haven't had these yet, you are missing out! Check out their website for info on their products. Sadly, Whole Foods is the only place I know of that carries them. They are sometimes on sale and well worth EVERY penny!

- Alive & Radiant Kale Chips - Hands down the best Kale Chips I've ever eaten!!

- Organic Oats (bulk bin)

- 365 Whole Foods Brand Unsweetened Almond Milk (the ingredient list is very short!)

- Brown Rice Mochi - so fun to make! And yummy! Here's the link for more information.


5. Asian Markets

I usually only buy two things from here. First is 100% coconut milk in tetra packs! They're $2.00 or so and you get way more than a can. Plus, they aren't in a can which means BPA free lining! Secondly, I like to pick up some organic white tea and green tea as well. You can't beat the price! Coconuts are also a great thing to buy at this type of store, but I haven't in a long time! I admit that I'm a little terrified of cutting them open!




Sometimes when these stores just aren't enough, I turn to VitaCost. It's an online store with amazing deals on all the stuff you can buy at Whole Foods and Sprouts! I buy SunWarrior protein from them as well as the Tinkyada brown rice pasta when it's on sale. I've also purchased spirulina, dr. ohirras probiotics, raw honey, raw cacao powder, etc. It's also good for organic beauty products and essential oils!

I also want to start going to local farmer's markets more frequently to purchase organic produce and fun products that I can't find in these stores! Yes it is sometimes frustrating going to different markets, but once you know what to buy there, and you know the prices at every store pretty much, it's easy! I like finding the best prices and the best items to help keep my pantry full and healthy. Where do you do your shopping? Is buying organic important to you?


xoxo


protein. where do you get yours?

Tuesday, February 19, 2013



Since changing my diet 2 years ago or so, I've learned SO much! I'm still learning new things every day too. A lot of people ask me questions about food, and my diet, and I've realized I'm not prepared to give a full, credible answer. The question that I get asked most often, is where do you get your protein? I'm sure a lot of you have seen different blog posts about this, but I wanted to share and example of my diet and where I get my protein in a mostly vegan diet. I say mostly vegan, because I do sometimes eat fish, and eggs. You would be surprised how fast the protein adds up, and how easy it is to get your protein with a vegan, or almost vegan diet. I calculated 0.36 grams of protein per pound of body weight, which is standard. With that equation I would need 37.8 grams of protein a day. I do work out at least 3-4  times a week, so let's bump that up to .56 grams of protein (also standard) per pound of body weight, which is 58.8 grams of protein a day, give or take.

A day in the life:

(note, this is not exactly how I eat every day, it varies.)

Breakfast:

Green Smoothie

2 cups of spinach - 2g protein
1 orange - 1g protein
mango
pineapple
1 tbs chia seeds - 3g protein

Total grams of protein: 6g


Snack:

Avocado Toast

1 medium Avocado - 2g protein
2 slices Ezekiel bread - 8g protein

Total grams of protein: 10g

1 medium apple

Lunch:

Kale & Quinoa Salad

2 cups chopped kale - 4.42g protein
cucumber
cherry tomatoes
1 cup quinoa - 8g protein


Total grams of protein: 18.42

Snack:

1 ounce serving of roasted & unsalted pistachios - 6g protein

Total grams of protein: 6g


Dinner:

Sweet Potato Burrito

1/2 cup sliced mushrooms - 1g protein
1/2 cup sliced cherry tomatoes - 1g protein
1 cup of cubed sweet potato - 2.08g protein
1 tbs lemon basil cashew cheeze - 4g protein
1 brown rice tortilla - 2g protein

Side Salad

2 cup chopped kale - 4.42g protein

Total grams of protein: 14.5g protein


Post Workout:

1 scoop Sun Warrior Protein - 16g protein

Total protein for the day: 70.92g protein 

So, I actually may be getting TOO much protein! See how easy it is? Of course, your body needs other vitamins and minerals as well, but all of these veggies, fruit, and grains provide them!

I will definitely be posting more about what the best sources are for these other nutrients such as:


Fiber
Potassium
Calcium
Vitamin B-12
Vitamin D
Iron
Zinc

In the end, the best "diet" is REAL food. CLEAN food. Not processed or "fake" and laden with chemicals. Also, everything in moderation! Balance is key. We want to provide our body with everything it needs!

xo



Sources for protein: www.myfitnesspal.com, food labels, and www.livestrong.com







3 day cake & veggies cleanse

Thursday, January 31, 2013





Hi everyone!! 

I've been noticing a lot of people starting juice cleanses, but they don't make the juice themselves. There are so many cleanses out there to try but they are expensive, and not as fresh as when you make it yourself. I came up with this Cake & Veggies DIY 3-Day Cleanse, and I will be starting it tomorrow!!


The cleanse will consist of 6 juices that you can drink throughout the day. I also think that it's important that if you are hungry, to eat, but ONLY raw veggies or fruit! I don't want anyone passing out doing this, and if you gotta eat, you gotta eat! 


I also tried to make this cleanse easy and budget friendly. For this cleanse, I assume it will cost you around $60 give or take, depending on where you live, and the prices of organic produce in your area. That is for all three days! Not bad at all, plus you may have some veggies left over for another day of juice or to add to a meal.


If you don't have a juicer, no problem. You can make these juices with a blender. If you want to get a juicer now or in the future, this is the one I recommend. It's amazing! Easy to clean, and easy to use. Also, if you know a close friend who has a juicer, and you feel comfortable, ask them if you can borrow it for a few days! Why not? That's what friends are for :)


If you don't have a blender, get one! It doesn't have to be super expensive, but make sure it's decent enough. If you want to use a blender for this cleanse, it will be a bit more labor intensive. You will blend everything together, and then strain the blend through a very fine metal strainer. If your blender is not high-speed, then blend your greens with water first and then add everything else. I love this blender.


If you have a masicating juicer, you can store the juice for up to 48 hours in an air tight container. Since you probably will be making juice for the next day, make sure you strain your juice after it comes out of the juicer, at least twice to help preserve even more. Read more about masicating juicer's here.


If you have a centrifugal juicer, you can store the juice for 5-7 hours. Add ice and lemon to the juice to help preserve the juice enzymes and the taste of the juice.


If you are straining your juice from a blender, you can also store it for 48 hours, making sure to strain well.






{storing your juice}


You should store your juice in sterilized glass containers. You can use mason jars, or recycled glass bottles. I used these Kombucha bottles. Make sure you fill the container to the top, and screw the lid on very tightly. This ensures that oxygen is kept out of the container.


Alright, ready to see the juice list? Click on "read more" to get the recipes!