Monday, April 30, 2012

Banana Nice Cream

This is another recipe courtesy of the Whole Foods website.  If I've said it once, I'll say it again - check out their great recipes, many are P10 compatible or are easy enough to modify.

This was really good BUT remember folks, in the blender it’s a quick ZIP ZIP and done or else you’ll be SIP SIPPING this with a straw.  (Yep, once again - don't be like me!) It’s still good that way though, especially if you were one of those kids who stirred their ice cream into a liquid and slurped it anyway.  And it really satisfied my sweet tooth, even without chocolate.  But I bet you could add some really great things to this to get some great flavors. 

TIP:  I always keep frozen bananas in my freezer for just such an occasion as this.  They make any smoothie or treat thick, creamy and cold.  And this is great when the bananas are ripening faster than you can eat them.
Peel, then slice banana in half, then slice each half into small chunks, lay them out in groups of 1/2 banana on paper plates and put in freezer until they’re solid.  Then you can put them in baggies.

Print this recipe:  Banana Nice Cream

Banana Nice Cream
makes 2 servings

Easy as 1-2-3, this creamy, sweet and cool snack or dessert proves that added sugar and oil are not always necessary to satisfy your cravings. Keep some peeled bananas in your freezer so they'll be ready when you are.

2 bananas, sliced and frozen

1 cup unsweetened almond milk

2 tablespoons smooth almond butter or peanut butter

Put milk, almond butter and bananas into a blender (in that order-liquids always go first).

Purée, turning off the motor and stirring the mixture two or three times, until smooth and creamy.  Don't overblend or you'll get a smoothie instead of ice cream.

Pour into two bowls and serve.

Thursday, April 26, 2012

Whey Protein Semi-Fasting – the deets

There are still many questions after reading the original Whey Protein Fasting post so I thought I’d put a little more detail behind it, after all, I can read my own mind, why can’t you? 

Richard loves you and thinks you're worth it!
Hey!  Gotta love Richard!
FIRST of all – the CYA – I’m not a doctor, a nutritionist or even very cute.  I’m just sharing what I did.  We are all grown and capable of deciding for ourselves what works and what doesn’t. 

Okay, now let’s get down to the details.  I’m going to go over my first fast and then my second fast and then give you a boring breakdown of the anatomy of a smoothie.  Then you can have some ideas to work with.  AND I can do this because I keep a food journal (nudge nudge wink wink).  Don't wig over the extreme detail.

My first whey protein semi-fast was the inspiration to start this blog, because I wanted us to be able to share in our journeys.

First Whey Protein Semi-Fast – February 7-9

Day 1 –
wrote down starting weight

6:15 am –12 oz water and 1/2 cup RMPP; along with a side of greens and nori and lemon

12:15 pm – 20 minute walk

1:30 pm – 12 oz water, 1/2 cup RMPP, 1 1/2 tbsp cocoa powder, 1 truvia packet; along with a bowl of greens, olive oil and lemon

6:15 pm – 12 oz coconut water, 1/2 cup RMPP, 1 tsp vanilla extract, 1 truvia packet; along with a plate of roasted asparagus

(see, I’m getting smart and adding some flavor – it really helps.  But the greens for breakfast were gross)  I slept 7.5 hours this night, and slept really well

Day 2 –
Down 1.6 lbs since yesterday

6:15 am – 20 minute walk

6:45 am – 12 oz coconut water, 1/2 cup RMPP, 1 1/2 tbsp cocoa powder, 2 tsp agave, 1/2 cup coffee and 2 tsp fiber powder; (didn’t have greens)

12:15 pm – 12 oz coconut water, 1/2 cup RMPP, 1/2 cup decaf coffee, 1 1/2 tbsp cocoa powder, 2 truvia packets; along with a large bowl of greens with olive oil and lemon.

7:15 pm (yep, you’re reading that right) – 8 oz coconut water, 4 oz almond milk, 1/2 cup RMPP, 1 1/2 tbsp cocoa powder, 2 tsp agave, and 2 tsp fiber powder; along with salad greens and roasted asparagus

8:30 pm – 20 minutes of Wii Fit yoga

Again, I slept 7.5 hours this night, and slept really well.  Skipped exercise the next morning ‘cause I was too warm and comfy to get up.

Day 3 –
Down 0.8 lbs from yesterday; down 2.4 lbs total for the fast

6:45 am – 8 oz coconut water, 4 oz coffee, 1/2 cup RMPP, 1 1/2 tbsp cocoa powder, 2 tsp agave, 1 tbsp fiber powder

12:45 pm – 12 oz coconut water, 4 oz decaf, 1/2 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, 1 tbsp fiber powder; along with a bowl of greens with olive oil and lemon

6:15 pm – 8 oz coconut water, 4 oz almond milk, 1/2 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, and 2 tsp fiber powder

Yep, we're going old school today with
the pics - remember this one?
Day 4 – broke my fast by eating a big breakfast, a hearty lunch and a ‘oh dear Lord what was I thinking’ dinner.  DON’T DO THAT.  I might as well have shot myself in the foot.  Celebrate your weight loss and eat lightly and wait to be hungry.

Notes – The info I posted before said not to exercise because you might feel weak but to be honest, I had a lot of energy and I should have taken advantage of it by listening to my body and exercising.  I also spent a lot of time in the bathroom but I think it was very beneficial.  The greens were the turning point to helping detoxify.  I think our bodies like the protein and use that fuel to keep going and use the greens to help move the mail.

Second Whey Protein Semi-Fast – April 24-26

I did this one a little differently, you’ll see more interesting items in the smoothies now….

Day 1 –
wrote down starting weight

5:15 pm – 45 minute walk

6:15 am –8 oz almond milk, 1/4 cup half & half, 1/4 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, 2 tsp fiber powder, 2 tbsp chia gel and 2 tbsp coconut oil; no greens

12:30 pm – 8 oz almond milk, 2 tbsp almond butter, 1/4 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, 2 tsp fiber powder, 2 tbsp chia gel and 2 tbsp coconut oil; no greens

6:30 pm – 8 oz almond milk, 4 oz coconut milk, 2 tbsp almond butter, 1/4 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, 2 tsp fiber powder, 2 tbsp chia gel and 2 tbsp coconut oil – added 1/2 an avocado and about 1 1/2 cups of spinach leaves to the smoothie!

I had great energy all day.  Got to bed late but slept really well.

Day 2 –
Down 1.4 lbs since yesterday

6:00 am –8 oz almond milk, 2 tbsp almond butter, 1/2 banana, 1/4 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, 2 tsp fiber powder, 2 tbsp chia gel and 2 tbsp coconut oil; no greens

Okay, so this turns out to be Administrative Professionals Day and they want to treat me to lunch – so I decide that would be fine…

12:30 pm – sashimi salad – a large bowl of greens and avocado with slices of raw fish, no dressing – so I was having the greens and protein, just not in liquid form…now check out the rest of the day….

Worked with continuous focus and energy until 8:30 pm.  Was not hungry at all and didn’t eat dinner, tummy growled a little at bedtime but nothing major.

Again, I had great energy all day.  Got to bed late but slept really well.

Day 3 –
Down 2 lbs from yesterday; down 3.4 lbs total for the fast and FINALLY FINALLY FINALLY past the darn plateau I’ve been on for a month…why didn’t I do this sooner?

6:30 am –8 oz almond milk, 1/4 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, 2 tsp fiber powder, 2 tbsp chia gel and 2 tbsp coconut oil; along with 1/2 of an avocado

10:30 am – a large spoonful of coconut oil

12:30 pm - 8 oz almond milk, 2 tbsp half & half, 1/4 cup RMPP, 1 1/2 tbsp cocoa powder, 2 truvia packets, 2 tsp fiber powder, 2 tbsp chia gel and 2 tbsp coconut oil

6:30 pm - I'm actually writing this around 2:30 in the afternoon so I haven't had dinner yet but since I want to use my Target gift card to go buy new clothes tonight I'll have the same thing I had for breakfast.

Day 4 - hold me accountable, I'm gonna go slow and easy, eat lightly and not gorge....

Day 5 - our 5th wedding anniversary, we're going on a picnic (which I'll pack light and healthy) and then to a steak dinner that night....

Breakdown of a Whey Protein Fast smoothie -

As you can see, there's a pattern:  liquid, protein, fats, flavorings, and boosters.  If you don't use enough protein and fats you'll miss them.  If these are the only things you're gonna have for 3 days you need to make sure they're balanced.

Remember to always put the liquids in first and then add the other items!

Liquid - at least a total of 12 oz of any combination of water, coconut water, almond milk, maybe a little coffee, coconut milk, whatever you have available.  If you know coconut water is good for you but really can't stand the taste now is the time to add it in, so you can get the benefits without being able to taste it.  :o

Protein - 1/4 to 1/2 cup of whey protein powder; you could add 1/4 cup Greek yogurt or one or two raw eggs if that's the way you roll.

Fats - this is important, this is what will make you feel full and give you fuel.  Any of the following are good - 2 tbsp almond butter; 2 tbsp half and half or heavy whipping cream; 1/2 an avocado, or 2 tbsp coconut oil
*TIP* zap the coconut oil in the micro, then pour into the smoothie while it's blending

Flavorings - this makes the smoothie go down a little easier, but this is where you can hurt your progress.  If you put all kinds of fruits and sweeteners and goodies in it, it will taste great but not do much to help your fasting.  So go easy on truvia, stevia, agave, fruits, etc.  Try to lean towards cocoa powder, cinnamon, vanilla extract.

Boosters - these items are not necessary but can help give you a little oomph for your day.  If I know I'm not going to get enough greens then I'll add 2 tsp of this fiber powder; as you can see, I'm also now adding 2 tbsp chia gel and that is very worth it as well.  I highly recommend you boost yourself EVERY DAY with some chia gel in your diet.

I've read about how some people put baby spinach or greens in their smoothies and they were right, you get an extra boost and you can't really taste it.  Make sure you add them in last after everything else is mixed and while the blender is still going.  And also add extra liquid while it's blending because it'll thicken up quickly.

So I hope you're not rolling your eyes and screaming 'enough already' but hopefully have a better grasp on how this works.  As for me, having done it twice, I think next time I'll bump up the protein powder back to 1/2 cup, keep adding the chia gel and then blend greens in for breakfast and eat them alongside for lunch and dinner because the greens really do help a lot. 

Take care and see if this will help you get over a hump and onto a fast track.  Let me know how you do.

Pizza Quiche

This was a great warm dinner and an even better reheated lunch the next day.  I had a packet of Boboli pizza sauce in the freezer that I defrosted and used for a topping, and the funny thing is, it was too sweet for our tastebuds.  I used extra garlic and red onions and that was very good.  Pretty much anything you'd use on a pizza would be good in this except for maybe pineapple.

Pizza Quiche
makes 8 servings

1 cup cottage cheese
1/2 tsp baking powder
1/2 tsp salt
1/2 tbsp oregano
6 oz shredded Mozzarella cheese ( 1 1/2 cups)
3 Tbsp grated Parmesan cheese
1/4 cup chopped onions
1 clove garlic, mashed or minced
7 eggs

3 links organic chicken sausage, cut into small chunks
Olives, peppers, sun dried tomatoes, mushrooms...

Marinara sauce for dipping

Preheat oven to 350°F.

In a large mixing bowl combine cottage cheese, baking powder, salt and oregano.  Mix in the cheeses, onions and garlic.  Then stir in the toppings.

Beat the eggs in a separate mixing bowl and slowly stir them into the other mixture until completely combined.

Pour  into a 10” pie plate greased with olive oil.

Bake at 350°F for 40 minutes, until puffy and lightly browned. A knife inserted into the center of the quiche should come out clean. Let rest for 15 minutes.  Serve with a drizzle of marinara sauce.

Print the recipe:  Pizza Quiche

Wednesday, April 25, 2012

Three Cheese Baked Cauliflower

For those of you missing macaroni and cheese, welcome to cheateroni and cheese!  You’ll love the lusciously creamy and cheesy taste of this dish.

The original recipe also called for 5 strips of cooked chopped bacon to be added on top before baking but unless you have the special nitrate free bacon you’d best skip that part. 

I bet this would also be terrific if you substituted broccoli for the cauliflower!  AND you wouldn't be caught with nothing ready to go for dinner because you forgot to defrost something (don't be me).

Try to use a real hair on your chest milk or cream, almond milk would make this sweet and that would be a weird combo, sweet and cheesy....

Three Cheese Baked Cauliflower

1 big head cauliflower (washed and cut into florets)

1 cup whole milk or half & half or cream

1/2 cup shredded Cheddar cheese

1/2 cup shredded mozzarella cheese

1/2 cup grated Parmesan cheese

2 tablespoon olive oil

1 tablespoon ground black pepper

1 tablespoon salt

Preheat oven to 350F .

Boil water in large pot over high heat.  When water is at a rolling boil, add in florets and cook for a quick 2-3 minutes, then drain and run under cold water for a minute, set aside.

Spread out the drained cauliflower in a 9x13 inch baking dish.  Combine ground black pepper, salt and olive oil together and mix into the florets.  Then stir in the milk.  Spread all the cheeses on top. 

Bake for 30 minutes or until golden brown.

Print this recipe:  Three Cheese Baked Cauliflower

Tuesday, April 24, 2012

Southwestern Chili

This is a very tasty meal, especially on a rainy day.  What's even better about this chili is that you can portion out and freeze it to give to friends or save for another rainy day.

The veggies can be flexible according to your tastes.  I like to triple the recipe for when I have my family over.  Do you still have your dabs of tomato paste tucked away in the freezer?  Now's the time to use a few of them.

Southwestern Chili
makes 4 servings

1 tablespoon olive oil

2 carrots, chopped

1 onion, chopped

1 bell pepper, chopped

1/2 pound ground beef or turkey

2 tablespoons tomato paste

2 15-ounce cans black beans, rinsed

1 tablespoon chili powder (more or less to taste)

Kosher salt and black pepper

1/2 cup corn kernels

1/2 cup grated cheddar (2 ounces)

2 green onions, sliced

garlic salt and cumin - to taste

Heat the oil in a large saucepan over medium-high heat. Add the carrots, onion and pepper and cook, stirring, for 3 minutes. Add the meat and cook, breaking it up with a spoon, until no longer pink, 3 to 5 minutes.

Add the tomato paste and cook, stirring, until it is slightly darkened, 1 minute. Stir in the beans, chili powder, 3 cups water, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Simmer over medium heat until the vegetables are tender, 8 to 10 minutes. Stir in the corn.

Divide the chili among bowls and top with the cheddar and scallions.

Print this recipe:  Southwestern Chili

Monday, April 23, 2012

Green Beans with Onion

This is a really quick and easy dish to bring to someone's house when you're supposed to bring a side dish.  It's also easy to put together to round out your dinner.  My mom always said that you needed 'something green' on the plate. 

There are so many ways you could change this up.  If you have frozen or canned green beans, feel free to use those instead.  You could even use asparagus instead of green beans.  If you want to try using red onion or shallots you'll find a slightly more subtle taste to this dish.  Feel free to kick it up with garlic or any other seasonings you might enjoy.

Green Beans with Onion
makes 4 servings

1 tablespoon extra-virgin olive oil

1 tablespoon butter

1 small onion, chopped

1 cup chicken broth

1 to 1 1/4 pounds trimmed green beans (or 2 15 oz cans green beans, drained)


To a medium pan over medium heat add extra-virgin olive oil and butter and onion. Sauté onion 3 minutes, add broth and bring to a boil. Add beans, season with salt and cover pan and simmer 8 minutes, until tender.

Print the recipe:  Green Beans with Onion

Friday, April 20, 2012

Rawtella Review

I KNOW that this is what God puts on His toast in the mornings.  It’s heavenly.  It’s Nutella - but modified to be raw, certified organic, vegan and safe for those with peanut allergies. 

Only THREE ingredients - Hazelnuts, Cacao Nibs, and Coconut Sugar.  It comes in different flavors like Original, Mint, Silk, Crunch and Coffee.

It's less creamy than Nutella but packs an insanely rich, chocolaty punch.

I found Rawtella at a health food store but you can buy it online at the Rawtella website or on  I think it’s a bit pricey but worth it if you don’t feel like making your own homemade healthy version of Nutella.  Best of all, the Kid thinks it’s ‘diet’ so she won’t touch it.

So – let’s fantasize think about what we could use it for….
  • Eating it straight from the spoon ---->
  • Dipping berries and bananas into it
  • Blending into smoothies
  • Hot chocolate
  • Add to your coffee
  • Spreading on toast or muffins in a minute
  • Topping pancakes or waffles
  • Stirring into oatmeal
  • Frosting
I have only tried the Original and Silk flavors because that's what was available at my local store.  There are not enough words in the English language to describe the extraordinary deliciousity of this wonderful product.

Please go check out their website to get all the information - and don't forget to LIKE them on Facebook to get coupons, recipes and more info!

For those of you who are wondering, they did not ask me nor pay me to write this review, but IF anyone from Rawtella likes what I had to say, I'm willing to accept a few crates as a token of your gratitude!!



Thursday, April 19, 2012

Muffin in a Minute - MIM

This is a very popular breakfast recipe over at the Wheat Belly site.  There are many different versions you can play with - based upon what you like and what you want to try!  You are limited only by your imagination here.  One of the things I miss MOST is my daily chocolate chip bagel with cream cheese from the deli so I added dark chocolate chips and some truvia and topped it with cream cheese.  Bubba likes the version I make with cinnamon and walnuts.  I made a savory version with butter and parmesan and used it as a dinner roll.

Lots of people put fruit or various seasonings in them to get either a sweet version or a savory version.  Since it's a quick and easy 'muffin in a mug' you can make a different one for each person at the table.  It's wonderful for those on Stage 1 who are missing the grains because the almond flour and flaxseed meal are nuts and seeds and not grains, so enjoy!

QUICK TIP - measure/mix up the dry ingredients ahead of time and then whip it all together in the morning.

Other ideas for this recipe include slicing it up and using it for french toast or cutting it up to make a bun for a sandwich.  I cut it up and put my runny eggs on it.

This may not seem like a lot but it's very filling! 
PS:  don't sub coconut flour, when I tried that it was a flop.  :(

Muffin in a Minute

1 egg

1/4 cup almond flour

2 tbsp flaxseed meal or ground flaxseed

1 tbsp. coconut oil or butter melted

1/2 tsp baking powder

*SWEET version - also add  1 tsp sweetener, 1 tsp cinnamon and 1/2 tsp vanilla,
(may also add chopped pecans, walnuts, strawberries, blueberries, dark choc. chips.)

*SAVORY version:  also add garlic or onion powder, parmesan cheese or rosemary

Put the oil or butter at the bottom of a coffee mug and zap it to melt it (this also coats the mug so the muffin doesn't stick)

Stir the rest of the ingredients into the mug until smooth and microwave 1.5 to 2 minutes, until the top is no longer wet. 

I like to run a knife around the edges to free it up and it just pops out onto the plate.

Spread with butter or cream cheese or nut butter.

Print the recipe along with a picture of my favorite Wonder Woman mug:  Muffin in a Minute 

Please comment below and share your ideas on what YOU'D put in your muffin - thanks!

Wednesday, April 18, 2012

Butter Chicken (Indian Style)

This was really really really good.  And it was very creamy, rich and filling.  I served this by itself but I bet it would be great with Cauliflower Rice made with a touch of curry powder.

Well okay....I'll admit it but I won't show the picture - I tried to make the Indian style naan bread out of oopsie roll dough by frying it in coconut oil but it was a disaster.  :( 

Please be careful going down the list of ingredients.  I accidentally put in too much garam masala (because I was going 1/2 tsp all the way down the line and oops...) and that seasoning is STRONG.   I even went to brag to my Indian co-worker about making this dish and she said 'dang we don't even use garam masala-it's too strong!'   So if you don't have any, don't feel like to you have to run out and buy some for this recipe.

TIP - tomato paste:  I hate opening a can and having so much leftover.  So, I measure it out in tablespoons and plop them on a paper plate (not touching) and put in the freezer, then when they're frozen, toss them together in a baggie and keep frozen until you need some.  No waste and tomato paste is so good in many dishes.

Butter Chicken
makes 4 servings

2 tbsp butter
1 onion, finely diced
3 cloves garlic, crushed
1/2 tsp chili powder (use less if you don't like it too hot)
1/2 tsp ground ginger
1/2 tsp cinnamon
1/2 tsp turmeric
1/2 tsp salt
1/4 tsp garam masala
14 oz uncooked chicken, cut into cubes (2 large chicken breasts)
3 1/2 oz tomato paste
3/4 cup of cream
parsley, fresh or dried

Mix all of spices together, then the add spices to the chicken cubes, mix and set aside.  I did this all in a baggie and it was easy.

Melt the butter and fry the onion and garlic gently for 2 minutes. Add the spiced chicken and continue to fry gently for a further 5 minutes.

Add the tomato paste and cream and simmer gently for 5 minutes.

Sprinkle with parsley before serving to make it pretty.

Print the recipe:  Butter Chicken

Tuesday, April 17, 2012

Chocolate Chiapioca Pudding

I loves me some chocolate pudding and I'm also interested in using chia seeds so I was eager to try this recipe.  I have a mixer at home and I'll use it at the drop of a hat so I did a cheater version and put everything in the mixer bowl and just turned it on every five minutes until it was ready.

I can't really tell you how much sweetener to use - it's a Jersey, but really, it's personal preference.  And I kept adding agave and it just didn't taste right, so I added some Truvia and that did it for me.  Wait until it thickens up a little and add the sweetener, mix, taste and then see what more you'd like to do. 

OH - and guess what else?  I had this after dinner one night and I had energy to get up and go - so out I went grocery shopping - and I also did a lot more chores around the house that night than I usually would so this will give you some 'get up and go'.   Best of all, the Kid, who continually mocks my chia gel ate a big bowl of this and thought it was tapioca - so neener neener on her!

One morning I had forgotten to make a new batch of chia gel for my smoothie so I plopped in some of this pudding instead and it worked just fine!  Pudding Smoothie, anyone?

It tastes better than it looks!

PS:  Isn't 'chiapioca' a cute word!  I can't take credit for it though, I got that from Robert on the Wheat Belly Facebook site.  He also gave me a regular chiapioca pudding recipe to try.  I'll have to get back to you on that one.

Chocolate “Chiapioca” Pudding

makes 4 servings
adapted from Maria's Delicious and Nutritious Journal

3/4 cup chia seeds

2 cups unsweetened vanilla almond milk
    (or use plain almond milk and add a little more vanilla extract)

 1/2 tsp vanilla extract

1/4 cup unsweetened cocoa powder
pinch of salt

sweetener of your choice (agave nectar, Stevia or Truvia) to taste

In a bowl, mix all the ingredients together and then let the pudding set up for a few minutes.

Stir the pudding every five minutes.

After sitting for 20 minutes the chia seeds will thicken up and it resembles tapioca pudding.

Print the recipeChocolate Chiapioca Pudding