Tag Archives: healthy eating

Clean Pumpkin Spice Smoothie

Posted by KyAuthorProfessorJBowling499B in clean eating, clean recipes, smoothies and tagged with , , , , ,

So, this afternoon I am blogging from our local coffee shop, The Axis. What a great place to hang out with friends, drink awesome coffee, socialize, and host a book club. That’s what’s going on later this afternoon, book-club with a terrific group of girls. Many of which are previous students. Another great reason to spend time at The Axis, is the Christian atmosphere. It’s always upbeat and positive with plenty of friends, and quiet spaces as well.

The Axis...a great coffee shop!

The Axis…a great coffee shop!

Even though it is just September 03, fall is ever-present. Leaves are beginning to fall and scatter across our drive, we’ve harvested the last of the green beans, and only a few tomatoes linger on the drying vines. Night fall is coming earlier than it was two weeks ago. I am always a bit saddened by the changing of seasons, but also find myself longing for those delicious fall drinks! I love pumpkin spice lattes! Truthfully, I love pumpkin anyway it’s served! I’m excited to share one of my favorite fall smoothie recipes with you…my twist on a clean pumpkin spice smoothie!

Ingredients

1 cup of ice
2 tablespoons of pumpkin puree
1 tablespoon of raw honey
1 scoop of Pure Protein Whey powder (I like vanilla) check out A Few of My Amazon Favorites  link to purchase this item.
1 tablespoon molasses (optional)
1/2 cup unsweetened almond milk
1 cup of vanilla Greek yogurt
1/2 teaspoon fresh grated cinnamon
1/2 teaspoon nutmeg

ice

plain or vanilla yogurt will work for this recipe

plain, or vanilla yogurt will work for this recipe

Almond milk is a great source of calcium

Almond milk is a great source of calcium

Pumpkin is a fall favorite in our house

Pumpkin is a fall favorite in our house

Procedure

1.) Add all ingredients to the Ninja (I use this as it is one of my favorite tools in the kitchen, a blender will also work) you can purchase a Ninja at A Few of My Amazon Favorites

2.) Pulse until you achieve the desired smoothness and pour yourself a rich and delicious smoothie

This smoothie is great for a snack, lunch, or an on the go breakfast!

This smoothie is great for a snack, lunch, or an on the go breakfast!

This delicious pumpkin pie smoothie is a great anytime treat! I enjoy it most as a substitute meal for lunch. It’s also a great on the go breakfast, or just as satisfying as a sweet treat! I’m sure you will enjoy this delicious and satisfying smoothie as much as I do. If you enjoy this fall favorite be sure to check out my post for Feel free to leave feedback. I love to hear from you!

Clean Apple Ginger Bread

Posted by KyAuthorProfessorJBowling499B in a spiritual life, clean eating, clean recipes, farm living, my special days, organic food and tagged with , , , , , , , , ,

Driving to work this morning was such an awesome experience! It was the same stretch of road that I have traveled for years! But, this morning God’s beauty and grace seemed so very evident, as was the beginning days of fall. I always dread saying good-bye to summer, but eager to welcome fall. I think I enjoy events, colors, activities, food, and the wardrobe that comes with fall more than other seasons. Okay, secret’s out…I love wearing sweaters and turtle necks! I also love baking in the fall!

God's beauty abounds in the mountains of Kentucky.

God’s beauty abounds in the mountains of Kentucky.

Even though it’s not technically fall I baked one of my favorite breads Saturday Morning. I baked it for our ladies meeting at church, and it quickly became a favorite among many of the ladies as well. Most of them were surprised when I told them it was clean. Several didn’t know what I was referring to when I said clean, so it started a nice conversation about clean eating while we enjoyed a variety of dishes.

Clean Apple Ginger Bread

Clean Apple Ginger Bread

For this recipe you’ll need the following ingredients;

1 tablespoon of fresh ground cinnamon
1 tablespoon of fresh ground ginger
1 pinch of sea salt
1/2 teaspoon of nutmeg
1 and 1/2 cups 100% Whole grain/flour

Fresh ground cinnamon is delicious

Fresh ground cinnamon is delicious

1/3 cup raw honey (the honey and molasses replace brown sugar)
1 and 1/3 cup molasses
2/3 cup agave nectar (the agave nectar replaces white sugar. I have also used stevia as well.)
1/2 cup almond milk
2 fresh organic eggs
1 teaspoon pure vanilla extract
1/2 cup plain Greek yogurt (the yogurt and applesauce replace the butter)
1/2 cup unsweetened applesauce
1 large apple of your choice diced (I like larger chunks, but that’s a personal preference)
1/2 cup of walnuts roughly chopped

Agave nectar is a great way to sweeten any drink or dish!

Agave nectar is a great way to sweeten any drink or dish!

Almond milk is a great source of calcium

Almond milk is a great source of calcium

I love having fresh farm eggs that I know are truly organic.

I love having fresh farm eggs that I know are truly organic.

1.) Whip eggs with a wire whisk and through a strainer into mixing bowl.

2.) Add and mix wet ingredients one at a time.

3.) Sift flour through a sifter, or a wire strainer to promote a smooth texture.

4.) Incorporate dry ingredients, spices, and lastly add the diced apples. I like to add the apples last to prevent bruising while mixing the ingredients.

I like larger chunks of apples in my bread.

I like larger chunks of apples in my bread.

5.) Pre-heat oven to 350 degrees F.

6.) Spray a loaf pan with cooking spray. (I like to use organic coconut spray)

7.) Pour batter into the sprayed loaf pan, sprinkle rough chopped walnuts, and bake for 30 – 40 minutes. (You can increase the amount of nuts and incorporate them in the batter as well.) Oven temperatures may vary, so baking time may vary.

8.) You will know your bread is done when the sides pull away from the pan, and the bread is brown. You may also use a toothpick to test. Insert a toothpick in the center of the loaf, if it comes out clean your bread is ready!

Clean Apple Ginger Bread

Clean Apple Ginger Bread

This is a recipe that my family enjoys for breakfast, lunch, warm, cold, for dessert, or just as a snack! It will make you feel like you’re cheating, but you’re not! I truly love eating a slice of this delicious bread warm with frozen vanilla yogurt, and a cup of hot coffee. I’m excited to hear how you enjoy eating this deliciously clean treat! If you enjoyed this recipe, be sure to check out my post for Almond Fruit Dip! I’m excited to bring you more fall favorites including; My Pumpkin Passion Smoothie, Pumpkin Apple Bread, zucchini Bread, all of which are clean and delicious! Thank you for taking time to read about my journey through clean eating! Feel free to leave comments. I love to hear from you!

Almond Butter Fruit Dip

Posted by KyAuthorProfessorJBowling499B in clean eating, clean recipes, farm living, organic food and tagged with , , , , , , ,

Living on a farm, no matter the size, means there’s always work to be done. So, what better time to find a little relaxation than in the early morning hours? I’ll admit it, I’ve always been a morning person. I can recall as a child waking up early on Saturday mornings just to get outside and enjoy the day. I still enjoy waking early, sitting on the front porch, drinking morning coffee, and allowing nature to inspire my day.

Through my journey to lose weight, achieve better health, and maintain a healthier lifestyle, I’ve discovered that relaxation is a must. For me, a brisk morning walk right after, or just before breakfast while the dew is still on the ground is one a greatest methods of relaxation. It’s also quiet time that allows me to meditate, pray, and enjoy the beatify around me. I can always find beauty in some form of nature on my early morning walk.

While walking Freckles this morning beauty seemed to erupt everywhere!  As we walked out the front door the sweet aroma of roses filled the air! I couldn’t resist…so, I took a few minutes to smell the roses before our walk began!  As Freckles, and I started down the lane for our two-mile walk, I noticed our usual early morning visitor, Mr. Crane had returned for a few minnows from the creek. He’s a handsome sight! Here are a few pictures that I snapped on our walk this morning.

Our summer roses are in full bloom.

Our summer roses are in full bloom.

crane

I spotted Mr. Crane a regular morning visitor enjoying a few minnows from the creek.

Enough about our morning…let’s get started with this delicious almond butter fruit dip. Honestly, this will make you feel like you’re cheating…when you’re not! It’s clean, easy, and delicious…all the qualifications of a great recipe! This sweet treat will also help stop that craving for something sweet that we all have. It’s a great snack for any time of the day, and a great snack for the kids lunch. Trust me, they will love it as much as you do.

Ingredients

1 tablespoon of organic almond butter
2 tablespoons of Plain, or vanilla Greek yogurt
dash of cinnamon
1/2 teaspoon vanilla extract
1/2 teaspoon fresh grated ginger root
2 tablespoons of raw honey
apples, or preferred fruit for dipping

almond butter

A delicious alternative to peanut butter that my family loves!

Greek Yogurt

I prefer vanilla yogurt for this dip!

Process

Mix all ingredients in a small bowl until smooth.

Mix all ingredients in one bowl.

Mix all ingredients in one bowl.

Believe it, or not, that’s all there is to it!

A simple, delicious, and clean treat!

A simple, delicious, and clean treat!

Now, for the best part! Eating this sweet and delicious treat. You can experiment and try a variety of fruits, but my favorite is apples. You can also increase the ingredients to make a larger amount of dip to serve at a party, family reunion, or any social gathering. This is a dip that is sure to be a hit, and among your guests favorites!

Delicious with apples

Delicious with apples

A delicious dip for any kind of fruit!

A delicious dip for any kind of fruit!

I would love to hear from you! Feel free to leave a comment telling me about your experience with this easy and delicious fruit dip. If you enjoyed this quick and easy clean recipe, be sure to check out my post, Quick Easy, & Clean Coffee Mug Blueberry Muffins. Also, watch for my upcoming post, How to Make an Apple Pie Smoothie!

Quick, Easy, & Clean Coffee Mug Blueberry Muffin

Posted by KyAuthorProfessorJBowling499B in clean eating, clean recipes and tagged with , , ,

For me, living a healthier lifestyle consists of healthy delicious food, easy recipes, moderations, decreased stress, exercise, and a positive attitude. We know that it’s nearly impossible to avoid stress in the fast paced world we live today. However, I have found that by simply taking time each day to find a place of tranquility, and enjoying the serenity, the following day of stress is easier to cope with. In other words, take time for  yourself everyday, whether it be that warm bubble bath that you’ve been promising yourself, a walk in the park, reading a great book on the porch swing, or simply enjoying the bounty of nature. For me, church, the mountains, family, a good book, and a little “me time” does wonders.

My husband and I recently took a ride to grab a little evening relaxation. We took a cooler of drinks, snacks, a camera, and a desire for a little peace and quiet, Kentucky style. The scenery of the mountains was breathtaking. and the ride was serene. We traveled for hours and never saw another human being. However, we kept the camera ready for the beautiful wildlife that can spotted at almost any given time along the many trails that wind through the mountains. Truthfully,  you never know what you’ll see in the mountains of Kentucky!

An afternoon ride through the mountains of Kentucky.

An afternoon ride through the mountains of Kentucky.

Two Kentucky elk.

Two Kentucky elk.

Now, if that’s not a beautiful site…I’m not sure what would qualify as beautiful! Not to mention, elk is a great source of clean meat. Our son has been drawn for an elk hunting tag the past two years, which allows for our family to have a years’ worth of fresh elk meat. But these two handsome guys pictured above are primarily for the sheer enjoyment of their beauty! They are safe from hunters.

Okay, enough about the tranquil life in the Kentucky mountains, let’s move forward with a great recipe! Everyone likes quick and easy recipes. I especially like quick, easy, and clean recipes. But, there’s an element that I want all recipes to have, and that’s flavor! This recipe is packed with flavor! I get really excited when I create, or discover a delicious clean recipe that is quick and easy to make…I want to share it with everyone! Clean eating has changed my life in many ways. Not only do I feel better both physically and mentally, but I’ve also lost sixty-eight pounds. My blood pressure is great, cholesterol is down, and my risk of diabetes has decreased tremendously. Okay, enough about me! I am excited to share one of my favorite breakfast recipes…clean, quick, low-calorie, low-fat, easy microwaveable blueberry coffee mug muffins!

Quick, easy, delicious, and clean microwavable blueberry muffin.

Quick, easy, delicious, and clean microwavable blueberry muffin.

The muffins are simple to make, and delicious to eat! You can experiment with a variety of fruits and create different family favorites. For this wonderful breakfast treat you will need the following ingredients;

Ingredients

1/4 cup quick oats
1 fresh, or organic egg
splash of almond, or soy milk
handful of blueberries
raw, or organic honey
1 teaspoon of stevia
1 teaspoon of cinnamon
1/2 teaspoon of vanilla extract (optional)
cooking spray (I like to use organic coconut spray)

A hand full of clean blueberries.

A hand full of clean blueberries.

Stevia is a great sweetener, and can be grown at home. That will be in a future blog!

Stevia is a great sweetener, and can be grown at home. That will be in a future blog!

Quick oats cook faster and taste great

Quick oats cook faster and taste great

Tools

microwave
spoon
coffee mug

1.) Wash blueberries and lay on a paper towel to drain.

2.) Very lightly spray a coffee mug with cooking spray.

3.) Mix oats, egg, stevia, cinnamon, and blueberries in a microwave-safe coffee mug until well blended. You may also add 1/2 teaspoon of vanilla. (this is optional)

4.) Place in the microwave and bake for one minute intervals. Depending on the microwave your muffin will take between 1 and 3 minutes.

5.) Remove the muffin from the microwave and drizzle with honey.

6.) Allow to cool, if you are going to remove the muffin from the cup. You may also eat the muffin warm from the cup with a spoon.

I love to eat the blueberry muffins warm by the spoonful.

I love to eat the blueberry muffins warm by the spoonful.

Quick, easy, delicious, and clean microwavable blueberry muffin.

Quick, easy, delicious, and clean microwave-safe blueberry muffin.

This is truly a quick, easy, and delicious muffin! I have altered the recipe by using different types of fruit. Apples and strawberries both make wonderful muffins. I’ll share those recipes in upcoming blog posts. For now, happy baking, and bon appetite!

Drying Fresh Basil

Posted by KyAuthorProfessorJBowling499B in clean eating, drying herbs, farm living, organic food and tagged with , , , , , , ,

Clean eating has changed my life in many different ways. I feel better physically, I have more energy and stamina than I’ve had in twenty years, and I’ve lost sixty-eight pounds during this three-year journey. Clean eating has changed the way I see food, and how I see my life. I am enjoying my life, my career, my Christianity, and my family more than I have in a number of years, simply because I feel better! I have learned that clean eating is not a diet, but a lifestyle. So, what does drying herbs have to do with clean eating? Everything! Herbs can enhance the flavor of an ordinary meal…turning it into an extraordinary meal! Herbs grown at home are also organic, and free of pesticides. Growing herbs can also be therapeutic and a source of relaxation.

I have always dabbled a little with small pots of herbs in my kitchen. I enjoyed the convenience of having fresh parsley and chives at my fingertips. But, I wanted more. I wanted a wider variety of fresh unprocessed herbs that were organically grown and free of pesticides. During the winter I planned a herb garden that included fresh basil, dill, a variety of mint, sweet herb, chives, thyme, oregano, and more. A few months later, my herb garden was a reality, and a success! Believe it or not, I raised enough dill to can and process several dozen quart jars of kosher dill pickles, fill my pantry with dried herbs for the winter, and also give an abundance of herbs to family and friends. We’ve enjoyed fresh, oregano, and chives all summer and still reaping the rewards from my small herb garden. I will probably harvest herbs at least two more times before fall at which time I will transplant most of the herbs inside. Transplanting the herbs will allow my family to enjoy fresh-cut herbs all winter, and start a fresh garden outdoors in early spring.

nanny's herbs

My herb box in early spring

basil

One of my pots of basil, oregano, and sweet herb

There are several easy methods for dying basil. I often cut basil, tie it in small bundles, and hang it to dry, I also clip the leaves and dry in flat containers, and occasionally I like to use the dehydrator. My favorite method is hanging basil in bundles in my kitchen. The aroma of the fresh-cut basil fills the kitchen for days. I also prefer the intensified flavor of air-dried basil. Today, I’m going to share step by step instructions of how to air-dry basil in flat containers.

You will need:

Fresh basil
cookie sheets or paper plates
coffee grinder
small glass jar

1.) Cut fresh leaves from basil just before it flowers as the flavor will be at its peak. Discard leaves that have blemishes or bruises.

fresh basil two

Fresh basil mid-summer

2.) Rinse with clear water. Spin dry, or pat dry with a clean paper towel

3.) Lay basil leaves on a flat container such as a lined cookie sheet, or paper plate. I prefer using paper plates.

4.) Place in indirect sunlight. Herbs retain a better flavor if slowly air-dried, rather than drying quickly by sunlight.

5.) Check the herbs weekly until they are dry and crispy.

dried flat

basil leaves air-dried in indirect sunlight for approximately three weeks

6.) Place dried basil leaves in a coffee grinder and pulse until the desired consistency is achieved.

coffee grinder

A great little inexpensive coffee grinder!

7.) Check basil after a couple of pulses to prevent over grinding. Repeat this step until all of the basil is ground.

fine basil

Fresh ground basil

8.) Place ground basil in a clean glass jar. I prefer using glass jars as it helps maintain the herbs freshness.

9.) Don’t forget to label your herbs to prevent any possible mix ups.

glass jar label your basil

I’m anxious for you to grow and dry your own herbs! But, be warned…once you’ve tried both fresh and dried herbs, you’ll be hooked! There’s a distinct difference in the taste, quality, and cooking results. There’s no turning back to store-bought herbs!

Breakfast Fit for a King, or Queen

Posted by KyAuthorProfessorJBowling499B in clean eating, clean recipes and tagged with , ,

Through my journey with clean eating I have tried various recipes in search for that tasty, satisfying, clean, and delicious breakfast. Along this journey, I have stumbled onto some terrific recipes, as well as been given quite a few delicious ones. But, out of all the recipes that I have experimented with, this recipe is among my favorites! It’s definitely a keeper, and occupies a special place in my recipe box. As you know my husband and I garden, which makes clean eating much more economical. This year, we’ve been blessed abundantly with squash and zucchini. I’m not complaining! I love squash and zucchini almost anyway they’re prepared. After canning countless quart jars of each, vacuum sealing and freezing dozens of quart bags for future use, giving away too many to count, eating them in stir fry, and enjoying them in a variety of recipes…my delicious vegetables were still beginning to pile up. I So, I decided one of the best ways to eliminate them from taking up space in my kitchen would be to experiment with them. After all, what did I have to lose. I wanted a new breakfast or brunch dish. I wanted that appetizing dish that was also satisfying. After a few mishaps, this delicious, filling, satisfying, and totally clean recipe emerged! Now, I enjoy it at least once a week. It’s clean, loaded with fiber, low-fat, low-calorie, tasty, and very filling. I hope you enjoy it as much as I do. I actually enjoyed this tasty dish for brunch today!

Ingredients

1 fresh or organic zucchini
1 fresh or organic yellow squash
1 fresh or organic egg
fresh or organic chives to taste
organic olive oil or organic coconut oil
sea salt to taste
cracked black pepper to taste
grated parmesan cheese (optional)

squash and zucchini     egg

Procedures

Heat oil in small pan. Cut squash and zucchini into small cubes/chunks and place in the hot skillet. Season with salt and pepper. Cover with vented lid. Turn squash and zucchini occasionally to prevent sticking and promote even cooking.

sauteeing in the skillet

When squash and zucchini have reached the desired tenderness you may plate them and fry your egg. You may also poach the egg. Either way this is a great dish. I prefer the egg to fried with cooking spray in the same skillet. Season egg to taste.
Place the egg over the plated squash and zucchini and top with fresh chopped chives. You may also add a light sprinkle of parmesan cheese. I like it either way it’s a breakfast fit for a queen!

Enjoy

final squash and zucchini breakfast

Trust me this is a great dish that is totally clean when the parmesan cheese is omitted. I have also experimented and added salsa to this dish. I must say that it was delicious as well! This dish is approximately 300 calories per serving excluding the parmesan cheese.

Stocking the Pantry…

Posted by KyAuthorProfessorJBowling499B in clean eating and tagged with , , ,

It was a new morning, a new day, a new beginning for me. My mind was made up. I would make the changes necessary to live a healthier life. This no longer was about losing twenty pounds quick. It was about changing the way I see myself and others. I would no longer be intimidated by other people’s weight loss. Commercials were not going to cause a burning desire to purchase the latest weight loss gadget. I had a vision, a road map, a guide, and a newfound desire to live a healthy life, one day at a time, one meal at a time, one prayer at a time.

First things first…I needed to make a list of items that I would need to have readily available in my pantry for the journey ahead. This meant that I would have to reorganize my shelves. I couldn’t throw away all the things that my husband still enjoyed indulging in. Things such as; cakes, cookies, chips, and much more. This simply meant that I would have to create and maintain my own section of healthy foods in the pantry. My desire is for him to be inspired by my new way of eating and make much-needed changes in his diet as well. Foods such as; fruits both dried and fresh, vegetables, granola, whole grains, Greek yogurt, water, protein bars, protein powder, fresh chicken, fish, turkey, and ingredients to make healthy salad dressings, and much more would have a place in our kitchen. This wasn’t going to be an easy task, but I was committed. My mind was made up!

All the foods that I had loved to share with my family were still at my fingertips, but I also had a well stocked pantry.  I was right, it wasn’t an easy task at all. I discovered that healthy eating was very expensive. I no longer prepared one meal, but often prepared two meals as my husband was not quite ready to join me in healthy eating.

Below are a few of the items that I stocked my pantry with, and are a must for clean eating. I’ve learned a lot along the way, and learn more every day, but this is how the journey started.

Fresh organic vegetables, fresh organic fruits, grains, dry beans, stevia, lean chicken, salmon, lean turkey, nuts, seeds, extra virgin olive oil, chia seeds, coconut oil, almond milk, whole grain cereals, raw honey, protein bars, Greek yogurt, fresh eggs…and a desire to research recipes and ideas.

After the initial grocery escapade. I begin to think of ways to decrease my growing grocery bill. Two things sprang to mind. I loved to use coupons, so I would search for coupons that were usable, and would lower my final grocery cost. I also realized that I could decrease my grocery bill tremendously simply by growing the vegetables that I loved, and required to make this massive change. We could do this! After all, we had the land and we already grew some vegetables. Yes, I was feeling more confident. We could do this! It would take a lot of planning, work, time, dedication, and sweat, but I was determined!

Slowly our garden grew each year, as did my herb garden. We have recently added chickens to our small farm, which supplies us with plenty of fresh farm eggs. My husband and son also contribute to the cause by providing our families with venison and most recently elk. You can’t get much more organic than venison and elk meat!

I am still learning about clean eating as it is a day by day process. I also love to learn from others. This is truly a journey that has changed my life in many different ways. A journey that I have never regretted!