Saturday, January 23, 2016

Welcome to my Grocery List!  Melissa

     These are foods I choose from every week to create my meals.  Keep in mind that creating a new lifestyle is a process and does not happen overnight. You also have to commit everyday to the process.

     It takes 2-3 months of consistent healthy eating to increase your metabolism and transform your body.  Just be patient and trust the process.  Your body needs to know that it can trust you.  Over eating or under eating is what sets you up for problems.

     Remember portion sizes are relative.  Go crazy with veggies every time you eat…unlimited!!!  4oz (one handful) of protein is good and ½ cup of healthy carbs at most meals/snack.  This does not include dinner which should be mainly lean protein and vegetables.

Instructions: Eat a meal every three hours. If you go more than four hours you will become to hungry causing you to choose quick fixes that are usually terrible. 

      Lean Protein Sources:

  • Eggs and Egg whites
  • Chicken breast or tenders
  • Extra-lean turkey
  • Deli meat (low sodium)
  • Lean beef
  • Low-fat cottage cheese
  • Tofu
  • Greek Yogurt
  • Fish (Tilapia/Salmon/Cod)
  • Tuna
  • Whey Protein Powder
    Carbohydrate Sources:
  • Oatmeal
  • Brown rice                      Quinoa
  • Whole wheat or Ezekiel bread
  • Wheat or corn tortillas
  • Rice cakes                       Potatoes
  • Yams/Sweet potatoes
  • Whole grain pasta
  • Corn                                 Peas
  • Edamame (high protein also)
  • Raw nuts
  • Peanut Butter/Almond Butter
  • Coconut Oil (Salads/baking/saute)
  • Extra Virgin Olive Oil
  • Avocados
  • Mozzarella (lowfat) etc
  • Multivitamin
  • Fish oil capsules
  • Probiotics
    Vegetable Sources:
  • Asparagus                   Green Beans
  • Green beans                Squash
  • Cucumbers                  Zucchini
  • Spinach                       Lettuce
  • Peppers                       Mixed Greens
  • Mushrooms                 Snap peas
  • Broccoli                       Cauliflower
  • Brussels Sprouts          Sprouts (alfalfa, Bean)
  • Beets                            Tomatoes…it’s a fruitJ
  • Celery                                                                                                                              Carrots            etc….
  • Apples                            Strawberries
  • Bananas                          Raspberries
  • Oranges/cuties/Grapefruit
  • Kiwi                                Blueberries
  • Grapes                            
  • Melons                            etc….
  • Beans(black,kidney,Pinto)
  • Salsa                                   Pasta Sauce
  • Curry Sauce                        Hummus
  • All Fruit Jam
  • Honey, Pure Maple Syrup
  • Lowfat Milk, Almond Milk
  • Lowfat Cheese, Ricotta Cheese
  • Low Calorie Granola
  • Spices (no-salt)                   Real Salt   YES!!!
  • Braggs Amino Acids
  • Broth (low-sodium)
  • Salad Dressing (Read Labels)

Monday, July 1, 2013

Roasted Red Peppers with Turkey and Spinach!

6 Red Bell Peppers
1 chopped yellow onion
2 cloves of garlic minced
2 Tablespoon Olive Oil (extra virgin, cold pressed) 
1 lb. of lean ground Turkey
5-6 cups of fresh spinach
1 T Italian spice blend
1 tsp. cumin
1 1/2 tsp. garlic pwd
1 tsp. paprika
1/2 tsp. cayenne pwd
2 tsp. salt
any other seasoning of your Choice
1 1/2 cups Salsa
1 cup of mozzarella Cheese (or your choice of Cheese)
1.  Cut Peppers in half and seed them.  Lay on baking sheet (skin side down). Bake for 20 mins at 350*. 
2.  Sauté Onions and garlic until transparent.  3-5 mins
3.  Add in Ground Turkey....Cook until no longer pink. 
4.  Add in all seasonings while turkey is cooking.
5.  Add in Fresh Spinach and cook down.
6.  Add in Salsa.
7.  Let simmer for 5 min to incorporate flavors. (or until peppers are done)
8.  Fill Peppers with Turkey mixture and top with a little Cheese.  Put back in oven and bake at 350 for about 15 mins (watch so you don't over bake your cheese).
These are so yummy and very healthy.  They make a perfect meal or snack.  They also freeze very well.  Feel free to Change up the filling.  Add in Corn, Black beans, Olives or Quinoa etc.


Wednesday, June 26, 2013


Orange Almond Butter Chocolates!

1/2 cup Almond Butter (homemade if you can)
1/2 cup Coconut Oil, raw extra virgin.
1/2 cup Cocoa Powder (or raw cacao pwd)
8 drops of doterra wild orange oil (or 1-2 drops of peppermint oil)
1 tsp. vanilla extract
4 rounded tsp. of Xylitol (sugar substitute)*
4 squeezes of  liquid Stevia *
Chopped almonds for garnish (top...optional).

1. Make own almond butter with raw almonds. I usually put in about 3/4 cup almonds.  I use blend-tec  (the small blender top).  You can also use food processor or buy some almond butter. When you make your own it takes about 5-7 mins. Be patient, make it smooth!
2. Add in rest ingredients.  Blend until smooth.
3. Pour in paper cupcake liners. I only went about 1/4 inch.
4. Put in fridge or freezer.. (keep in fridge when storing)

*note: I like really low sugar, this recipe really has no sugar. Xylitol is a natural Sweetener, it has 40% less calories than sugar and 75% fewer carbohydrates. It does not spike insulin levels.  If you want your chocolates sweeter add raw honey, Xagave....etc.  You need to taste your mixture. That's what good cooks do!

You need 1-2 Tablespoons of Coconut oil a day. Isn't this the best way Ever.  Enjoy.
Of course my kids love them. They were raised on Stevia.  Stevia can be a little bitter so start them on it early.

Tuesday, June 18, 2013

Max Protein Bars.......

Max Protein Bars…..

1 ½ cups oat flour (grind own if want in blend tec or bender)

4 scoops choc. Whey protein powder. (I used 140 cal, 27 grams of protein per scoop)

1 Tbsp. baking powder

½ tsp. salt

1/3 cup Stevia in the Raw

1/3 cup Xylitol

4 egg whites

1 cup unsweetened vanilla almond milk

½ cup unsweetened applesauce

1/3 cup Plain Fat free Greek yogurt

1/3 cup unsweetened cocoa pwd

Optional: nuts, dark chocolate chips, Freeze dried raspberries,
Essential Orange oil, Peanut butter

Mix well….I used beaters to get the eggs working!

9x13 baking dish

Oven 350* 20-25 mins don’t over bake, it will be dry.


You can substitute Honey or Agave for xylitol. 

6 servings (yes true) very big!

Approx.. 225 Cal and 22+ grams of protein.

I put a dollop of coconut oil on top.  They are really good for a 

cold snack if you break it into pieces add some fruit and some cold 

almond milk. 

--I made these special so you don't have to buy the ones in the


The store bought kind are full of additives and artificial stuff.

These are natural and yummy. 

--I also like putting a little almond or peanut butter on them. 

--They freeze great. Just separate them and put in freezer bags. 

When its time to go somewhere just put one in your bag.  

Super yummy!

Friday, February 22, 2013

Oatmeal Date Cinnamon Bars w/ Dark Chocolate Topping

 Oatmeal Date Cinnamon Bars with Dark Chocolate Topping.

Ingredients for Bar:

-1 2/3 cups dates (chopped no sugar, usually rolled  in oat flour).
-water (to cover dates)
-2/3 cup natural Peanut Butter....crunchy or creamy.
-3 Cups Old fashioned Oatmeal
-1/4 cup Agave (or other sweetener)
-1 1/2 teaspoon Cinnamon
-1 1/2 teaspoon Vanilla
-pinch of salt

Put the dates in a small bowl and cover with water.  I used about 1/2 cup of water. Put in microwave to soften for 1-2 mins. In a food processor add all the above ingredients including the softened dates and process until it comes together. You might have to scrape down the sides and mix again.  
It comes to a nice dense cookies ball.  Take it out and roll on a large cookie sheet. 9 x 13 is great!
Pack it down, smooth with large spoon, spatula or roller.  Put aside.

For Topping: (option 1)
This option is if you don't want any sugar in your treat.
-2 1/2 oz of a Dark Chocolate Baking Bar.  I used this because there is no sugar only chocolate and cocoa. It is unsweetened. Place in microwave bowl or on stove in Double boiler and melt.
Add in:
2 teaspoons Truvia (Stevia). (picture below)
2 Squirts of Stevia to go. (picture below)
This can still be bitter, but it is so good with the Sweet bar. 
Note: I lightly salted the top also after I spread the chocolate out.  

Just a note.  Truvia is Stevia a natural sweetener!

For Topping: (option 2)
- Dark Chocolate chips melted and spread on top.

These are a great treat for after school with a apple for you and your kids.  Or you and whoever you want to share them with.  
I think they taste amazing.  Feel free to mess with the sweeteners if you are new to stevia.  Use a little honey.

Thursday, January 31, 2013

Want more chocolate? You can eat this.

Chocolate Sheet Cake.......  None of the bad stuff.

2 cups of whole grain flour... I use a mix of spelt and barley.  Whole wheat would also work.
2/3 cup Xylitol  (Sweetener at health food store) less calories and lower glycemic index.
2/3 cup Stevia in the Raw
     Note: You can mix up sweeteners.  If you prefer some Xagave or Honey then just reduce the others. Trying to get to around 1 1/2 cups of sweetener.
1 tsp Baking Soda
1 tsp ground cinnamon
1/4 tsp salt
3/4 cup water
1/2 cup of coconut oil (extra virgin, raw)
1/3 cup cocoa pwd
1/2 cup milk of choice.  I use almond milk
2 t of apple cider vinegar
      Note: the milk and the vinegar make a buttermilk:)
1 t vanilla extract
2 eggs

1 cup (more or less) dark chocolate chips.

1. preheat oven to 375*
2. Spray a Jelly roll pan or large cookie sheet.  A 15x10 is great.  I use the pamperchef bar pan!
3. Add first 6 ingredients in bowl.. stir to combine.
4. In a small saucepan add the coconut oil, water and cocoa pwd; bring to boil while stirring.
    Remove from heat and pour into flour mixture.  Stir this mixture well, can be done with mixers.
5. Add milk, vinegar, vanilla and eggs; beat well.
6. Pour on to sprayed pan.

Bake for 17 min or until toothpick comes out clean.

Icing:  This is easy.   Just sprinkle 1 cup or so of Dark Chocolate Chips on top and put back in the oven. (Oven is Off)  Keep the oven door a jar and let the chips melt.  Usually only a few mins. Spread them out with the back of a spoon.

I love to add things to the top.  Options: chopped cashews, Granola, Sprinkles, Fresh Strawberries or Raspberries. 

I have made this cake several times because it tastes good and looks good. It has been very handy for all the Birthdays in the family lately.  It doesn't have refined flours, sugars or fats.. (maybe a little in the icing but you can change that easy with coconut oil, cocoa pwd and stevia).

Friday, November 16, 2012

Perfect snack!!! muffins

Sweet Blueberry Banana Muffins  

(no refined sugars or flours)

-2 cups Quick cooking oats. I used regular oats and pulsed them in my blend tec blender to break them down a little.

-2 cups whole wheat flour.

-½ cup Xagave

-½ cup Stevia in the Raw.

-½ cup ground Flaxseed or wheat germ.

-3 tsp baking pwd

-2 tsp baking soda

-1 tsp salt

-3 cups of ripe mashed bananas

-½ cup coconut oil (melted)

-2 eggs

-2 cups fresh or frozen blueberries (I added in a few frozen raspberries also…yummy)


Pre-heat oven to 375* Spray muffin pans or liners.

Mix all ingredients until well combined (except the berries). Gently fold in berries.   Fill muffin pan.

Makes 18-24 (depending on how full you fill them)

Bake for 20 mins or until toothpick comes out clean.