B.L.D. {no grains, no sugars}

Cutting out sugar and everything that turns to sugar in the body (most fruits, starchy vegetables, all grains) can seam like a big task. Understanding what sugar does in and to the body is important for motivation to make this big change. (Hazards of Sugar) 

No Grains, No Sugars- Making it Work

There is sugar in almost everything we eat. That makes it so important to read labels of any packaged food you are going to eat. Better yet avoid packaged food and build your meals with vegetables, natural meats, good proteins, good fats, berries, raw nuts and seeds. 

In the beginning you will have sugar cravings but after 5-7 days they DISAPPEAR! And that is a freeing feeling. This is that point we switch from being a sugar burner to a fat burner! I feel no lack of satisfaction from food, no deprivation. We are still eating pancakes, cookies, pizza, chicken wings, chocolate, tacos, sandwiches, biscuits, ice cream and burgers. I look forward to sharing all of these recipes with you, but with a little creativity and substitution you can transform all the foods you love to fit this plan.

Here is a B.L.D (breakfast, lunch and dinner) Maximized Living Advanced Plan Style 

Breakfast-  Smoothie and Blueberry Almond Pancakes

Emily's Basic Smoothie Recipe

1/3 can coconut milk (full fat)

1/2 - 1 cup frozen organic strawberries

1 cup fresh spinach or kale

1/4 cup pure water

1/2 scoop Greens First

1 scoop ML Perfect Protein

Blend coconut milk, berries, spinach, and water together in blender. Add greens powder and protein the last 5-10 seconds of blending. 

Blueberry Almond Pancakes

1 egg

1/2 tsp baking soda

1/3 cup plain organic whole milk yogurt

1 1/2 tsp olive oil

1/2 tsp cinnamon

1/4-1/2 tsp stevia

1/2 tsp sea salt

1 cup almond flour (or almonds ground fine)

1/4-1/2 cup fresh or frozen strawberries

Coconut Oil

Whisk the egg, baking soda and yogurt together for 1-2 minutes. Mix in oil, cinnamon, stevia and salt. Add almond flour. Let it sit 2 minutes. Add blueberries. Melt some coconut oil in a pan on low. Spoon small sized circles of batter into warm pan. Cook until bottom is set and then flip and cook until other side is set. 

*I like my pancakes plain or with a little organic butter. The boys like them topped with crushed/pureed strawberries.

 Lunch- Coconut Chicken Fiesta Salad

Crispy Coconut Chicken

1 lb Organic Free Range Chicken Thighs

1/2 cup coconut flour

1/4 cup flax seed meal

2 tsp sea salt

pepper

1 tbsp coconut oil

Cut chicken thighs into bite size pieces. Mix together coconut flour, flax meal, salt and pepper. Coat chicken pieces in flour mixture. Heat a skillet on medium and melt 1 tbsp coconut oil. Add chicken pieces to the hot oil and cook, turning, until thoroughly cooked. 

Fiesta Salad

Mixed Greens or lettuce of your choice

Avocado, chopped

Peppers, chopped

Tomato, chopped

Red Onion, Chopped

Olive Oil

Lime, sliced

Put greens into a bowl. Top with avocado, peppers, tomato, and onion. Drizzle with olive oil and squeeze a half lime over. Add crispy coconut chicken!

Dinner- Tacos

While the rest of the family ate regular tacos in organic corn shells, I built mine in a romaine lettuce heart! They were so much better with out the shells!

Taco Wraps

Hearts of Romaine leaves

Grass fed ground beef, cooked and seasoned with taco seasoning

Chopped tomatoes

Shredded raw cheddar cheese

Diced red onion

Diced avocado
Salsa-Vegenaise (mix equal amounts together)

Layer all taco toppings onto half of the romaine leaf. Fold other side over, wrap up sides and eat!

Planning For a Season

This spring promises to be a busy season for us. I currently feel very overwhelmed. The overwhelming feeling steams from not knowing how I am going to get everything done that I need to. This season I will be heavily relying on God, my mentors and planning to get me through.

To free up time for other things, I need to cut down the time I spend preparing food and grocery shopping. To make this work, I will also need to be more thorough with planning.

Goal: Create sufficient time in my day for each area of my life to succeed. 


Action Steps: Plan simple, quick, nutrient dense meals. Create complete grocery lists.  Visit 3 grocery stores per week, total shopping time 2 hours per week. 


It has been helpful for me to create a resource list of recipes. I create this list based on the season, available produce, our budget, and time I can commit to the kitchen. I am currently working on creating a Spring Menu with recipes that are Quick, Simple, and Healthy. My hubby and I are also currently eating a high raw diet free of grains and sugars.

Spring Meal Ideas
Lamb and Lentils with Cucumber-Tahini Salad 
Mediterranean Garbanzo Salad
Mini Burgers wrapped in romaine lettuce
Lettuce Wraps
Fish and Slaw Tacos
Chicken Salad
theme Salads
Grilled Portobello Mushrooms topped with veggies and cheese
Salmon Patties



I would love to hear what is on your spring menu. Please share some of your favorite, tasty, nutritious QUICK and EASY meals!!

Chocolate Zucchini Snack Cake {no grain, no sugar}

adapted from Zucchini Cake

Ummmm so good. No grain, no sugar, just moist and delicious. 

1 cup plain yogurt

1/2 cup coconut or almond milk

1/4 cup olive oil

1/2 tsp Stevia

2 eggs

2 cups almond flour

1 tbsp baking powder

1/2 tsp sea salt

1/2 cup cocoa powder

2 cups zucchini, grated

1/2 cup walnuts, chopped

Cream yogurt, milk and olive oil together. Add stevia and mix well. Add eggs and mix well. Then add in remaining ingredients and stir. Place in a greased cake pan and bake at 350 degrees for 35-40 minutes. 

Recipe Resource Site and Healthy Substitutions

When I am on the search for new recipes, wholefoods.com is generally where I search first. It is a great resource that can spark my imagination. However, not all their recipes are healthy. I do have to do a fair amount of swapping of ingredients. Actually, any recipe can be made more nutritious and natural by simply substituting some ingredients.

Simple Substitutions to Create more Nutritious {less harmful}Dishes

Ingredient                                          Replacement
White flour                                   Whole Wheat Flour
Canola/ Vegetable Oil                   Baking- Butter or olive oil
                                                    Stove top- Coconut oil
Margarine                                     Butter
White/ Brown Sugar                      Sucanat or Raw Honey
Table salt                                     Real Sea Salt
Artificial Sweetener                      Stevia
Cow's Milk                                     Almond Milk or Coconut Milk
Corn Syrup                                    Raw Agave Nectar
Dairy                                            Organic Dairy
Beef, Chicken, Fish                        Free Range, Grass-fed, wild, organic

Frugal Meatless Meal

Our family fell in love with Trader Joe's Veggie Burgers a couple months ago. Yes, even my meat loving boys enjoyed them and asked for them every time I went shopping. The are tasty but also so convenient. At $3.50 for a box of 4 they are not terrible expensive or filled with preservatives but they are not all that nutritious either.

So I decided to try to make my own! Fresher, more nutritious and definitely less expensive. It has been fun to experiment with different beans, grains, veggies and spices to create different flavors. I love recipes like this because you can be creative and also just use what you have on hand. I have also been doubling the recipe and storing the extras in the fridge for the same quick convenience of the store bought burgers. (See the tips at the bottom of the recipe for some helpful hints.)

Eating less animal protein is great thing to do for your budget and your body. Vegetable based meals can be very satisfying and tasty. Vegetables contain so many vitamins and minerals but also amino acids, which are the building blocks for protein. For the most nutrients and amino acids, eat organic raw vegetables.

Beans, lentils and quinoa are also great protein and nutrient packed foods. If good quality meat is not available to you or not in the budget for every day try substituting whole grains, beans, nuts or vegetables for the meat in your favorite dishes.

Veggie Burgers

1 cup (or 1/2 can) black beans

1 cup (or 1/2 can) garbanzo beans

1/2 cup cooked brown rice

1/2 cup each finely chopped: celery, onion, sweet pepper (or any veggies you want)

1 tsp salt

1/4 tsp black pepper

1 tsp cumin

1/2 tsp thyme

1/2 tsp oregano

1 egg (can be omitted)

1/4- 1/2 cup bread crumbs or ground flax meal

Combine black beans and garbanzo beans in a large bowl and mash with a fork. Add rice and mash until incorporated. Saute veggies in coconut oil until soft. Allow them to cool and then add to bean mixture along with egg and spices. Mix well. (using your hands works best) The bread crumbs/ flax meal (I used flax meal) help to bind the mixture. So add more if it looks "wet".

Form into patties using your hands or a round dish. Cook about 4 minutes on each side or until golden brown and a little crispy. Serve on a bun or just eat plain!

Tips:

-Using dried beans, instead of canned, is a great way to save money and avoid the preservatives. On Sundays I soak about 2 cups of dried black bean and 2 cups of garbanzo beans in water over night and then cook them until tender in the morning (separately). This way I have beans on hand for the week. (chili, hummus, black bean wraps, veggie burgers, etc)

-Cook brown rice in large quantities to have available all week.

-Making smaller patties helps the burgers to stay together

-You can use any type beans

-I have used rice, quinoa and barley as the grain in these burger and they all worked great

-Double the recipe and store extra patties in the fridge for about 4 days or freezer for longer. I did not cook the patties before I stored them.

-Another cooking option: Bake the burgers on a hot stone in 400 degree oven for about 5-10 minutes.