Cleaning Out Your Kitchen: Clean, Safe Kitchenware

It's been so fun to be able to share these past few weeks about Jase and I's process of renovating and filling our home. While this process has been much longer than expected, it really began, not when we decided to renovate our home, but when I made the switch to Clean Living. When I think of how much we've changed over time, from products we use in our home, to practices and more, we really have been on this journey for a while! If I've learned anything it's that Clean Living isn't just a one time switch, it's really a lifestyle you adopt and constantly adapt to.As we've renovated our home, we've been so fortunate to use materials that are toxic-free and to fill it with clean, modern products and brands that we've come to love. This has inspired the current series we're in on the blog that we're calling Making a Home. For the past few weeks, I've been able to share with you just a few of these products and brands, and in the next couple weeks, I'll continue to share with you more about specific areas of our home, as well as a few before and afters of our renovation!I also love that I've been able to share with you so many things that I'm constantly getting questions about whether here on the blog or over social media – from clean mattresses that I love, to everyday clean products that I use in my own home. One of the other topics that I am always getting questions about is our kitchen! And of course, the kitchen is such an important topic in all our homes. It's where we prepare our meals, share time with family, and partake in practices and routines that bring us so much joy. I'm excited to share with you this week a  few clean products and brands that I love to use every day in my own kitchen, and really have become a staple in our own home.I love these pots and pans from Food52. They are absolutely the best when it comes to using nonstick, cookware that doesn't contain any added chemicals or toxins that cook into the food we eat or the air we breathe. They're actually made from sand with diamond-infused ceramic coating, and they promise to never peel or tear like other traditional nonstick pans – which is such a win-win!No kitchen is truly set without a cast-iron skillet, and I love this one! It's right on Amazon and super affordable when compared to other brands and competitors. I use mine for a variety of different recipes and dishes in my home and it's simply the best.I just love this kitchenware set that is made from natural wood. The spoons and spatulas not only work perfectly when cooking or serving up different dishes, but they're cute enough to leave on your kitchen counter or to use when hosting. They're handmade, along with a variety of other cute items from this brand that you can use in and throughout your kitchen!Rikumo is a brand that I've come to love for their kitchenware especially with a few items from them that I use in my kitchen on a regular basis! Again, I love a good cast iron, and while their cast iron pan is a just little more expensive than the skillet I listed above, it's definitely worth the investment. Other items from them that are on-hand in my kitchen is their copper graiter as well as their stainless steel kitchen tool set – All of which work just as great as they look!This is something I use absolutely every day in my kitchen, my Vitamix blender! It can seem like a bit of an investment for a blender, but when it's something you use every day, it's worth having an item that's durable and gets the job done! Seriously the best and available amazon – Need I say more?Lastly – I love having these towels on hand, especially because it cuts down on our paper waste. They're a great neutral color that works well in my kitchen, but they also have a few other color varieties to choose from!I hope you're enjoying following along with our Making A Home process and learning more about all the clean, safe steps we've taken along the way! If you're interested in learning more or making the switch to Clean Living, take a look The Clean Sweep, my 90-day program where I walk through practices, products, and food that create a clean lifestyle. And for more on specific clean products I'm loving right now, follow along at The Clean Stuff Instagram. x

Our Health Packed Smoothie Recipe

Good morning, friends! I hope you all have had the sweetest start to the day. I must start out by saying I am a nerd when it comes to health (I could live and breathe it!). This post is long, but it was hard to leave any of it out because it is all so important + mind blowing how diet alone effects our body!A lot of you have requested that I share my daily smoothie recipe that I make for Jase and I in the morning. I must warn you prior to that it is PACKED with potent ingredients, which can seem quite overwhelming seeing it on paper, but once you get the hang of throwing it all in, it's as easy as can be! I am going to share the exact links to the products I use + scroll down below the recipe to see the benefits of each ingredient {my favorite part}.Most of the ingredients I use in this smoothie are from Crucial Four, a hidden health gem of a place in Dallas. My old kick-boxing trainer introduced me, and it has become our family's go to spot. Not all of their products are online, but they make it super easy to call and order. Side note: this is not sponsored.Why I love Crucial Four so much: "you can’t travel 12 hours by plane, two days by car and then climb a mountain in Ecuador to get the best heirloom cacao from eighty-foot trees in their natural environment. We can and do and that’s just one of the eighty wild heirloom ingredients we source globally and combine into our Meal Replacements & Shakes, Water Infusions, Oral Concentrates or Healthy Snacks. We have stable long-term relationships with reliable farmers, brokers and manufacturers across the globe to source the best wild heirloom varietal or certified organic products and deliver them in our products direct to your door."Also, I found an incredible naturopath here in California, and he has taken intensive and detailed blood tests to discover what I really need to shift in my body. I intentionally did a blood test before I started making these smoothies. My thyroid needed to shift a bit, my iron was low even with supplements, and there were a few more imbalances. I went back a month later to see if these ingredients were truly as beneficial to me as they say! He was confused as to why I came in after the results because my blood test was perfect. I was absolutely mind blown. These are life changers.Another fun fact: the reason why we crave sugar and junk food is because we are mineral sufficient. These fill those voids, which in turn, curbs the cravings. For those of you that know Jason, you know his two vices are ice cream and pizza. After a week of eating these smoothies, he could only eat a few bites of Salt & Straw because it didn't even sound good to him. Again, mind blown.Ingredients (makes a smoothie for two):2 tsp fresh bee pollen1 tsp wild pine pollen2 packets of M Breakfast1 tbsp Collagen3 tsp ColostrumA pour of fresh pressed aloe1 heaping tbsp spirulina1 heaping tbsp chlorella1 heaping tbsp chia seeds1 tbsp cacao nibs (I love the crunch this adds!)4 tinctures of Stevia (cancels the green taste)1.5 frozen organic bananas1 bag frozen blueberries or strawberriesAlkaline waterFRESH BEE POLLENIt is extremely high in protein and amino acids. It is great to have in the morning for a quick pick-me-up. It’s also a good addition to pre- or post-workout snacks to add or restore protein. It’s actually been used in ancient cultures—like China—for decades as a natural energy source. On top of adding protein and energy, I’ve read benefits like: prevents the cold and flu, helps with cravings, improves vitality and endurance, regulates intestines, reduces inflammation, and helps relieves stress.WILD PINE POLLENIt is a potent aphrodisiac that offers dual-directional hormonal support. If you are high in estrogen, it lowers it; if you are low in testosterone, it brings it higher, and visa versa AKA it evens out your hormones naturally. Regular consumption supports healthy metabolism, regulates weight, improves immune response, and enhances whole body function. It also is a: common cold preventative, brain nourisher, and cholesterol reducer.M BREAKFASTEnergy, stress relief, immunity, and performance are critical for everyday life. Build your mind and body into balance for sustained energy that helps you thrive with Crucial Four’s mBreakfast. We formulated mBreakfast to contain 100% organic and wild sourced herbs, algaes, mushrooms, and biotic extracts.COLLAGENIt improves skin and hair, repairs joints, helps leaky gut, boosts metabolism, strengthens teeth and nails, helps detox, reduces cellulite and stretch marks.COLOSTRUMBuilds lean muscle mass, repairs tissue, increases vitality, accelerates healing, supports digestion, improves the immune systemFRESH ALOE VERA JUICEIt is alkalizing, it reduces inflammation, it is a digestive aid, promotes regularity, detoxifies the body, aids weight loss, helps maintain hydration, helps control blood glucose levels in diabetics, helps lower blood cholesterol, improves oral health, gives a vitamin and mineral boost, provides essential amino acidsSPIRULINAA powerful anti-inflammatory, activates many of the different immune cells, jam packed with vitamins, phytonutrients, and essential fatty acids, including macrophages, T-cells, B-cells, and natural killer cells. It also activates the organs involved with immune function such as the spleen, liver, and bone.CHLORELLADetoxifies heavy metals, supports your immune system, promotes weight loss, makes you look younger, fights cancer, lowers blood sugar and cholesterolCHIA SEEDSHigh in minerals, antioxidants, vitamins, protein, fiber, and omega 3's; helps skin and aging, aids in digestive health, keeps your heart healthy, helps treat diabetes, boosts your energy and metabolism, provides a lot of calcium for stronger bones, builds muscle and aids in weight loss, fights breast and cervical cancer, promotes dental healthCACAO NIBSMaintains muscle and nerve function, aids in weight loss, keeps you regular, prevents anemia, reduces risk of coronary disease and stroke, treats diarrhea, enhances mood, a cholesterol free saturated fat; an excellent source of minerals, fiber, and vitamins image credit: feature image via Casey Jade

Homemade Egg McMuffin.

My husband and I had an early trip back from Atlanta this past week, and his temptation for the random fast food splurge looked extra good even though we live on kale from our garden, cauliflower rice, and turkey burgers. One of my favorite things to do is figure out a way to make an unhealthy food option homemade and even more delicious than a breakfast goodie stuffed in a McDonald's bag. This is Jason's new favorite breakfast -- keep scrolling for the recipe!Ingredients (all purchased at Whole Foods)*Rudi's Organic Whole Wheat English Muffins*Applegate Naturals Cheddar Cheese Strips*Uncured Turkey Bacon*Brown Eggs*Coconut Oil*Salt and PepperDirections (makes one):1. Preheat the over to 350 degrees.2. Get out a small pan (I used a circular cake pan). Line the pan with foil.3. Cut an english muffin in half and place both open ends of the english muffin on foil.4. Spread coconut oil on each side of the english muffin like you would with butter.5. Place a sheet of cheddar cheese on one open side of english muffin to prepare for the final bake.6. Now put two strips of turkey bacon on a skillet. Put temperature on medium. I like to pepper the bacon. Cook desired amount (I like it extra crispy).7. Place the cooked turkey bacon on top of the cheddar cheese side of the english muffin.8. In the same skillet, spray coconut spray to prepare surface.9. Scramble two eggs. Add salt and pepper to add flavor.10. Place the finished eggs on top of the bacon.11. Put the pan with all prepared items into the oven for about 7-10 minutes.12. Serve and enjoy!

another day, another cookie

If you follow me on Pinterest, you've probably figured out I'm a total cookie monster. No matter how many cookie recipes I've pinned, you can never have enough. Today I'm sharing with you one of my favorite chocolate chip cookie recipes. The recipe is simple and easy to follow. You do have to chill the dough, but only for 30 mins or so! It's kind of a mix of a few different ones I've found online, with my own personal tips. Enjoy!Ingredients:

• 2 cups + 2 tablespoons all purpose flour
• 1 teaspoon baking soda
• 2 teaspoons cornstarch
• ½ teaspoon salt
• 1 ½ sticks (6 oz) butter, melted and cooled
• 1 cup brown sugar, lightly packed
• ½ cup granulated sugar
• 2 large eggs
• 2 teaspoons vanilla extract
• 1½ cups dark chocolate chips (I use a mix of semi-sweet & dark chocolate!)

Directions:

1. In a medium-sized bowl, whisk together the flour, baking soda, cornstarch, and salt. Set aside.
2. In a large bowl, beat together the cooled melted butter and the sugars with a hand-mixer for about one minute. Then, add in the eggs and vanilla extract. Beat until just combined.
3. Slowly add in the dry ingredients and mix briefly, just until there are no flour clumps left. Fold in the chocolate chips.
4. Cover and refrigerate the dough for 30 minutes to an hour.
5. Remove the dough from the refrigerator and preheat the oven to 325 degrees, making sure you have the racks in the middle of the oven.
6. Scoop however much cookie dough you want out and roll into a balls (I personally like smaller cookies, like less than 1/4 cup of dough. Then you don't feel guilty for eating 10). Also - try making your balls taller rather than fatter, it helps them not flatten out too much. Place on a baking sheet lined with parchment paper (or a silipat mat), making sure the cookies have plenty of space to spread.
7. Bake for about 12 minutes, rotating half-way through, or until the cookies have spread out and the edges are golden, but the center of the cookie still looks soft and just slightly under-cooked. Let cool on the baking sheets until the cookies are firm enough to remove. Every oven is different, so I recommend starting with just one or two cookies on the tray to see what baking time works best for you!
8. Repeat with remaining batches, until all cookies are baked.

mashed califlower.

As we move into November, here are the fruits/vegetables in season: green beans, grapes, pears, apples, cauliflower, potatoes, winter squash & broccoli. Try to include these foods in your daily diet as often as possible for nutrient rich meals and snacks. Mashed potatoes are always a favorite dish, especially when it's getting colder outside. For those of you trying to include more vegetables, looking for a lighter dish (decreasing body fat) or wanting to try something new, mashed cauliflower has become a hit with many. Cauliflower is classified as a cruciferous vegetable. While many people think of “white” foods as being empty calories, cauliflower is high in Vitamin C providing many antioxidants to the body. Here's a simple recipe to get you started. Change up the amounts of milk and/or yogurt to get a different consistency.Makes 4 servingsTime: 40 minutes 1 head cauliflower1 bulb garlic2 tsp olive oil½ cup almond milk¼- ½ cup plain nonfat Greek yogurt¼ cup Parmesan cheeseSalt and pepper, to taste

1. Pre-heat oven to 425 degrees.
2. Chop cauliflower into florets. Don't spend too much time chopping – just enough to spread out the pieces (eventually you will blend it all up). Spread onto baking sheet and drizzle with 1 tsp olive oil. Toss to coat.
3. Slice off the top of the garlic bulb and wrap in foil. Drizzle with 1 tsp olive oil. Place wrapped bulb on the baking sheet with the cauliflower.
4. Roast cauliflower and garlic bulb for 25-30 minutes, stirring cauliflower halfway through. While cauliflower/garlic is roasting, you can add the remaining ingredients to the processor/blender to save time.
5. Allow cauliflower to cool slightly. Remove garlic cloves from bulb (they should be soft and easy to remove from skin).

If you enjoyed this post, please visit me at www.thefueledathlete.com. I just re-launched my blog this week and would love for you to join me!Christina Strudwick, MS, RD, CSSD, LD, is a Sports Dietitian with a passion for helping others reach their goals. She’s a native Texan but currently working with Special Forces soldiers in North Carolina.

chocolate almond butter cups.

I heart chocolate, and almond butter is a pantry staple of mine. I also aim to eliminate dairy and gluten as much as possible in my diet. All this to say, I am kidnapping this recipe from this new blog I came to adore today. I can hardly wait to make these yummy gluten free, dairy free treats!Chocolate Almond Butter Cupsmakes 4 large cups (probably 8 or so servings)Base:1 cup dates1/2 cup oats1/4 cup water2 teaspoons cinnamon1 and 1/2 teaspoon vanillaBlend together all ingredients. Shape into cup base either just by using your hands or by pressing into parchment paper lined muffin pan. Place in refrigerator to stiffen.Chocolate topping:1 cup dates1/4 cup maple syrup2 tablespoon cacao1 tablespoon coconut oilMix together all ingredients until fluffy and smooth sauce is formed.Center:1/2 – 3/4 cup almond butterRemove bases from refrigerator and fill half way full with almond butter. Top with chocolate sauce. You can add hemp seeds, chia seeds, or any other seeds to top them off if you’d like as well. Serve, enjoy!

Pumpkin Spice Protein Smoothie.

Fall weather is here! Along with the cooler weather comes the delicious fall produce. When trying to choose healthier options, it's important to consider what is in season. By choosing and purchasing foods in season, you will not only save money… you will get fresh and nutrient dense food.  Foods lose flavor when they have to be shipped from another part of the world, just as they lose moisture when they are held. Fresh, locally harvested foods have their full, whole flavors intact, which they release to us when we eat them. By purchasing local produce (aka Farmers’ Market) instead of conventional (aka Grocery Store), you can get the benefits of flavor, nutrition and often chemical-free produce. Many farmers grow their produce as if it was organic but can’t afford to officially label it organic. Buying conventional foods means you are eating something produced with varying levels of chemical fertilizers to promote plant growth. This could include insecticides to reduce pests and disease, chemical herbicides to manage weeds, and possibly antibiotics, growth hormones and/or medications to animals (when looking at eggs, meat, etc) in an effort to prevent disease and spur quicker growth. Plus, who knows where it was actually grown? Or how long it’s been sitting in a delivery truck? Don’t get me wrong – consuming produce in any fashion is a great choice! Perhaps it’s time to think outside the box, though. Where is your food actually coming from? Many grocery stores have a section for locally grown produce or you can always head to your local farmers' market.You can download the app – Eat Local – for free on your phone. It gives you the local farmers’ market info, produce that’s in season and how to pick out/prepare that vegetable or fruit.What’s in season right now, you ask? Pumpkin! And any winter squash for that matter… acorn, spaghetti, and butternut. The options are endless.Here’s a lower sugar, higher protein smoothie inspired by the famous pumpkin spice latte:Pumpkin Spice Protein Smoothie1 cup almond milk½ can (~3/4 cup) pumpkin (winter squash – find in canned vegetable aisle or seasonal section)1 banana½ teaspoon vanilla extract½ cup non-fat Greek yogurt (try vanilla)Spices: nutmeg, cinnamon, ground cloves to taste (try ¼-½ tsp of each)Optional: Add whey protein & almond butter to make it a substantial post-workout meal Nutrition Facts

• 300 calories, 4g fat, 53g carbohydrates, 15g protein
  • Use as a pre-workout meal or small breakfast
  • Pre-workout snacks should be low in fat to prevent GI issues during exercise

Optional

• Instead of yogurt, add 1 scoop whey protein, 1 more banana & 1 tbsp almond butter: 500 calories, 13g fat, 74g carbohydrates, 29g protein
  • Use as a post-workout meal and/or breakfast substitute
  • The ratio of carbohydrates to protein is perfect for post-workout recovery

 Enjoy your pumpkin spice without the added sugars or artificial flavors! If you enjoyed this post, please visit me at www.thefueledathlete.com. I just re-launched my blog this week and would love for you to join me! Christina Strudwick, MS, RD, CSSD, LD, is a Sports Dietitian with a passion for helping others reach their goals. She’s a native Texan but currently working with Special Forces soldiers in North Carolina.

homemade cronuts.

Don't you love it when a night that is apt to be a total week-night bore turns into something completely epic just by turning on the oven and baking your heart out? I must mention, too, that it's pretty fun to experiment with a recipe that could be a total win or a total fail, but when it's just you and your roomie in the end, who cares! Okay so who wants the recipe?? Scroll down for this #lifechanger. Side note: these are perfect for the holidays + they are totally not healthy (but they are beyond yum). P.S. it is rumored that these sweet treats are overtaking New York and London. Add that to your list of reasons to indulge. Ingredients:-Pillsbury "flaky layers" biscuits-Canola oil-Cane sugar-Cinnamon-Dark or milk chocolate (whatever you prefer; get one that can be easily melted)-Vanilla extract-Salt Let's get started:1. Get a good sized sauce pan and pour canola oil in it until it is approximately half way full. This is what you will fry the donuts in!2. Heat the oil a little below medium on your stove top. Now open the biscuit package and lay out each biscuit. Poke a hole in the middle of each...SAVE THESE (we used these for cronut holes!) Your oil should be at the perfect temperature at this point.3. Before you fry the donuts, create a plate with a paper towel on top.4. In a bowl, mix cane sugar and cinnamon. Predict the amounts! You can make it as sugar dominant or cinnamon dominant as you want.5. Dipping sauce* Get a small sauce pan to melt the chocolate. Place the chocolate in the pan and melt on a medium heat. **It's important to stir constantly so it doesn't burn. When completed, turn the stove off. Leave the pan on the cook top so that it stays warm.6. Add half a teaspoon of salt and a teaspoon of vanilla to the chocolate.7. Place each prepared "donut" into the oil (we were able to fit three in the pan at a time). Let this side fry for one minute or until golden brown and flip. Do the same thing on this side. Place the fried donuts on the paper towel plate.8. Once you have completed frying the donuts, roll them in the sugar and cinnamon mixture.9. Pour the chocolate into a bowl.10. Enjoy!!If you are gluten free or vegan, try the recipe recipes linked on your dietary preference.

Breakfast Just Got Yummier: Gluten Free Cinnamon-Bun Muffins

I am on a huge cinnamon kick for a reason known: it is so soothing to eat, the smell is delicious, and the health benefits are glorious. Plus, it is one of those spices that welcomes fall with open arms. But, you know what's even better than cinnamon? Cinnamon buns. They bring me back to my childhood, but clearly they are not the most healthy of choices. Or are they? Thanks to Shop.Cook.Make, Cinnamon-buns are now a super nutritious, gluten free option. The coolest part: they come in the form of muffins! (Celebrating encouraged.)For the Muffins:1/2 cup of Coconut Flour1/4 teaspoon of Baking Soda1/4 teaspoon Baking Powder1/4 teaspoon of coarse Salt (I used Fleur de Sel)4 eggs1/3 cup of Yogurt (I used Greek)1/2 cup of Honey (or Agave) For the Cinnamon Topping:3 teaspoons of ground Cinnamon4 tablespoons of honey (or Agave)2 tablespoons of unsalted butter, melted (ghee or coconut butter will work too)1/4 cup of chopped walnuts (optional) Directions1. Preheat your oven to 350 degrees F.2. For the muffins, combine all the dry in ingredients and blend well.3. Add the wet ingredients to the dry ingredients and use a mixer to blend (get rid of any clumps of flour), or blend well by hand.4. Fill muffin or cupcake liners about 3/4 of the way with batter.5. Drip the cinnamon topping over the top of each muffin. Some of it will sink into the muffin batter. You can use a toothpick to poke the topping into the batter, to get more of the topping to spread into the batter.6. Bake for about 20 minutes, or until a toothpick inserted in the center of a cupcake comes out clean.7. Cool and enjoy! Store for a few days at room temperature (covered) or keep in the refrigerator for a week or so.