Day 3 – 30 day food log

Day 3 – 30 day food log

Wed I didn’t sleep much last night so after my 5:30am client – I got to go back to bed until 10am!

10:30am – Almond milk Greek style yogurt & Steaz zero calorie iced tea

1pm – Finished the left over beef roast and had leftover gluten free pasta with red sauce from Mother in Law. 4:30-6pm – workout 6pm – Ultra Lean pea protein with coconut milk and greens 8:30pm – Mom’s for dinner: brown rice with shrimp and sweet & sour cabbage

Day 2- 30 day food log

Day 2- 30 day food log

9:30am – Taught Yoga Class
10:30am – Komplete Meal Replacement shake
12:30pm – In Bar – These are actually a really filling bar!
2:30pm- Left Over Organic beef roast & veggies
4:15pm – Taught yoga class
6pm (starving, but have to teach a class, I definitely should have had a little more at lunch) Protein shake: Vegan Ultra Lean pea protein with coconut milk, strawberries, greens and stevia.
6:30-8pm – Taught cycle and a 30 minute Team workout
9pm – I was going to finish off the crockpot meal, but my fabulous Mother in Law brought me Gluten Free pasta with turkey meatballs so I ate two meatballs and about 2/3 cup pasta with red sauce.  I also had two radishes and left over pice de gallo with avocado.

Midnight – Woke up with heartburn ( this is unusual for me, I think It’s because I took my vitamins right before I went to bed and they didn’t make it all the way to my stomach!)  I got up and had two pieces of Canyon Bake House gluten free toast with coconut oil.

 

Day 1 – 30 day food blog!

Day 1 – 30 day food blog!

Monday
830am steel cut oats – soaked saturday night and cooked sunday.
With cinnamon, stevia and unsweet flax milk.

11am teach class
1230 gluten & dairy free made with stevia organic apple strudel – from mom’s amazing kitchen.

230 organic beef roast with peppers, squash, mushrooms – cooked in crockpot all day Sunday
4-530 workout
730pm leftovers from friday , kelp noodles with tomato sauce and free range canned chicken. Happy baby squeeze berries and pears. One more piece of mom’s apple treat.

9pm homemade pico de gallo with avocado.

Healthier Shepherd’s Pie

Healthier Shepherd’s Pie


Happy St. Patty’s Day!  Shepherd’s Pie
Ingredients
 1 teaspoon plus 2 tablespoons coconut oil
1 1/2 cups diced onion
2 large cloves garlic, minced
2 teaspoons chopped fresh thyme leaves
2 pounds ground lamb (or lean turkey or organic beef or bison)
1 teaspoon Himalayan pink salt, plus more as needed
1/4 teaspoon freshly ground black pepper, plus more as needed
3 tablespoons tomato paste
1 cup canned crushed tomatoes
1 bay leaf
3 tablespoons minced flat-leaf parsley leaves
1/2 pound button or cremini mushrooms, trimmed and quartered
3 cups cooked carrots and turnips (chop & simmer in skillet with water filled half way until tender)
1 large egg
4 cups cooked mashed sweet potatoes,
1/4 cup grated Daiya vegan cheddar

Directions Grease a 3-quart 2- to 3-inch-deep gratin dish or casserole with a 1 teaspoon melted coconut oil. In a large skillet, heat 1 tablespoon of the coconut oil over medium heat. Add the onion and sauté, stirring frequently, until golden, about 10 to 12 minutes. Add the garlic and thyme and cook for 1 minute more. Add the meat, break it up with a wooden spoon, and cook until the meat loses its red color, about 5 minutes. Add the 1 teaspoon salt, 1/4 teaspoon pepper, and tomato paste and cook for 1 minute more. Add the crushed tomatoes and bay leaf and bring to a simmer. Cover and cook for 20 minutes. Remove the bay leaf and spoon off any excess fat if needed. Stir in the parsley and add salt and pepper to taste. Heat the remaining 1 tablespoon coconut oil in a skillet over medium-high heat and sauté the mushrooms until golden, about 5 minutes. Season with salt and pepper. Set aside. Preheat the oven to 350 degrees F. Spread the meat mixture over the bottom of the casserole, top with the mushrooms, and then the carrots and turnips. Beat the egg into the potatoes and spread them completely over the vegetables to finish the pie. Bake for 30 to 40 minutes, until heated through.
If desired, sprinkle on the cheese on top and broil the pie under a preheated broiler. Serve immediately.

*recipe modified from food network

Pumpkin Pie

Pumpkin Pie

Pumpkin Pie ( Gluten & Dairy Free)

 

Filling
1 can pumpkin (or bake your own)
2/3 cup egg whites
½ cup coconut sugar**
¼ cup agave nectar**
1.5 teaspoons cinnamon
1.5 teaspoons pumpkin pie spice
1 teaspoon vanilla extract
Crust
1-1/2 cups Bob’s Red Mill Gluten Free Flour**
1/2 tsp Salt
1/2 cup Coconut oil – slightly softened
½ cup milled flax seeds with
mixed w/ 2 Tbsp warm water
4 Tbsp Cold coconut milk
Topping
Healthy Top Whipped Topping**

 

 

Directions

Mix Filing ingredients together, Bake Crust then add filling and bake for 40 minutes or until firm. 

 

Top with Healthy Top Whipped topping!

 

Crust Directions

 

Combine flour and salt, then cut in coconut oil and flax mixture using a pastry blender until mixture resembles coarse meal. Sprinkle milk, one tablespoon at a time, while blending, until all ingredients are moist. Using wax paper, place dough onto one sheet, flatten with palm, place another sheet on top and pat out to desired size. Remove the top sheet and invert into pie pan. To bake the pie crust alone; Bake at 400°F for 15-20 minutes. With pie filling; Bake at 400°F for 10 minutes, reduce heat to 350°F for an additional 40 minutes.
This makes a single pie crust that can fit 8-inch to 10-inch pie pans

 

 

 

Holiday Baking Gluten & Dairy Free

Holiday Baking Gluten & Dairy Free

Cookies Cookies Cookies

 

 Starter Dough

2 cups Bob’s Red Mills Gluten Free Flour
½ cup Bob’s Red Mills Coconut Flour
1.5 teaspoon xanthan gum
½ teaspoon sea salt
1 teaspoon baking powder
½ cup coconut oil (softened)
½ cup olive oil
½ cup coconut sugar
¼ cup agave nectar
1 egg
1 teaspoon pure vanilla extract

Mix dry ingredients in small bowl.  In a larger bowl beat oils and sweeteners for about one minute, add egg and vanilla and beat until smooth.  Add dry mixture one cup at a time mixing briefly.  Form into a ball.

 

Peanut Butter Cookies

Pre-heat oven to 350 degrees
Starter dough
1 cup powdered peanut butter (or chocolate powdered peanut butter!)
 Mix well

Form into small balls and press gently with a fork on greased or non-stick cookie sheet. 

Bake for about 15 minutes.  Let cool. 

 Ginger Spice Cookies

Pre-heat over to 350 degrees
Starter dough
1 teaspoon ground ginger – double for extra spice!
2 Tablespoons blackstrap molasses
*Option*  Add ½ cup pumpkin puree for Pumpkin Spice Cookies

Spoon out onto greased or non-stick cookie sheet.  Bake for about 20 minutes.

 

Flaked Coconut Cookies

Pre-heat oven to 350 degrees
Starter dough
½ cup unsweet Bob’s Red Mills Coconut Flakes
Mix well.  Roll into small balls and press onto greased or non-stick cookie sheet.  Bake for about 20 minutes. 

Holiday Baking Ingredients

**Pick up your coupon  * On Sale  at Team Fitness
Bob’s Red Mills Gluten Free Baking Flour **

 

         Gluten (the protein found in wheat) is over consumed and causes many digestive issues and inflammation.  Bob’s GF baking flour is whole grain and high protein.

 

Bob’s Red Mills Coconut Flour*

 

         Coconut four is low carb, high fiber and high protein.  Substitute ¼ cup in any recipe.

 

Xanthan Gum

 

         holds flour together for gluten free baking

 

Coconut Sugar

 

         Tastes just like brown sugar with less fructose, lower glycemic index and more nutrients.

 

Agave Nectar

 

         Sweeter than sugar with lower glycemic index.  Can use less in recipes for same sweetness. 

 

Flax Seeds

 

         Acts as a binder when mixed with a little warm water.  Adds fiber, protein and essential omega 3’s.

 

Coconut Oil*

 

          MCT oil which is burned quickly for energy and less likely stored as fat.  Can substitute half the butter or oil.

 

Olive Oil

 

        An anti-inflammatory oil good for heart health.

 

Healthy Top Whipped  Topping

 

         Dairy and soy free YUMMY whipped cream.

 

Holiday Nog Coconut Milk & Chocolate Mint Coconut Milk

 

         Milk is inflammatory Coconut is a great alternative because of the healthy MCT’s.