Clean Eating Grocery List

12 Nov

 

If you’re new to clean-eating you may feel a little lost as to what you can and can’t eat. I wanted to share with you my basic grocery list of what I always have on hand each week. Obviously I add to this but this is a good basis for your fridge and pantry.

Vegetables

  • Broccoli
  • Kale
  • Cos Lettuce (otherwise known as Romaine Lettuce)
  • Zucchini
  • Carrots
  • Capsicum
  • Avocado
  • Celery
  • Cucumber
  • Sweet Potato
  • Garlic

Fruit

  • Bananas
  • Kiwi Fruit
  • Apples
  • Frozen Berries
  • Dates
  • Watermelon
  • Lemons
  • Coconut

Grains

  • Almond Meal
  • Flaxseed Meal
  • Quinoa
  • Coconut Flour
  • Brown Rice
  • Organic oats

Protein

  • Chicken
  • Eggs
  • Fish – mainly salmon
  • Kangaroo meat (for the Aussies –  for everyone else it might be hard to find but it’s the most organic meat you can get, it’s not farmed like other animals and no hormones, chemicals etc)
  • Organic hormone free red meat
  • Tempeh
  • Tofu
  • Organic Pea-Isolate Protein or 180nutrition organic whey protein powder (this is for occasional consumption – jury is still out on how I feel about protein but non the less it’s in my pantry). 180nutrition is the only whey protein I would recommend and good news is they are about to deliver outside of Australia.  As soon as you try it you will notice the difference in natural flavour and consistency. It’s contains extra superfoods as well.  It’s awesome! If you’re in the US Tone It Up has released a protein powder that is supposedly pretty clean but I haven’t tried it so I can’t recommend. Worthwhile investigating. Remember the fewer the ingredients the better, and for goodness sakes nothing brightly coloured!

Nuts and Seeds

  • Almonds
  • Walnuts
  • Cashews
  • Chia Seeds
  • Pumkin Seeds

Oils

  • Coconut Oil
  • Grape Seed Oil
  • Olive Oil (although not for cooking)
  • Sesame Oil
  • Avocado Oil

 Herbs and Spices

  • Turmeric
  • Moroccan Spice
  • Cinnamon
  • Mixed spice
  • Basil
  • Rosemary
  • Cayenne Pepper
  • Sea salt of Himalayan Salt
  • Garlic powder
  • (any spice is fine – I normally try out new ones with new recipes)

 Sauces

  • Tamari
  • Worcestershire (but make sure it’s low in sugar)
  • Soy Sauce (find the most organic and low sugar one)

 

MISC

  • Cacao
  • Stevia
  • Coconut Sugar
  • Organic Peanut Butter or Almond Butter (no sugar or additives – just peanuts)
  • Rice or almond milk (check the sugar content of almond milk – some are sweetened with agave – avoid!)
  • Green and Black’s organic 85% dark chocolate
  • Herbal Tea
  • Brown rice cakes (no flavoured ones!!)
  • Balsamic Vinegar – no sugar!
  • Apple Cider Vinegar
  • Organic honey (but use very sparingly)

 

 

I really hope this helps. Print it out and stick it on your fridge. If you keep your pantry stocked with healthy foods and make the time to prepare you will be able to stick to eating healthy. It’s really not as hard as people think!

Lyn xx

 

Raspberry Streusel Bars

12 Nov

 

Crust:

  • 2 cups blanched almond flour (I use Almond Meal)
  • ¼ teaspoon celtic sea salt
  • 2 tablespoons coconut oil
  • 1 tablespoon vanilla extract
  • 1 tablespoon water
  1. Pulse ingredients together in a food processor until dough forms a ball
  2. Press dough into an 8×8 inch Pyrex baking dish
  3. Bake at 350° for 12 minutes

Filling:

  • 1 cup raspberry fruit spread (look for one with no added sugar or low in sugar)

Streusel Topping:

  • ¼ cup coconut oil
  • ¼ cup blanched almond flour
  • 2 tablespoons xylitol or stevia
  • ½ teaspoon celtic sea salt
  • 1 cup walnuts, chopped
  • ½ cup unsweetened shredded coconut
  1. Pulse oil, almond flour, xylitol and salt together in a food processor until creamy
  2. Briefly pulse in walnuts and coconut, so they are left coarse, not pulverized
  3. Set streusel aside
  4. Spread raspberry fruit spread over warm crust
  5. Sprinkle streusel topping over raspberry fruit spread
  6. Bake at 350° (160 C) for 15 minutes
  7. Cool for 10 minutes, then refrigerate for 2 hours to set up
  8. Serve

Makes 16 bars

This is another great recipe from my favourite gluten-free website Elana’s Pantry

My Favourite Sweet Treats! (Yep they are Sugar-Free)

11 Nov

It’s a beautiful spring day here in Sydney and I have spent my afternoon basking in the sun at Bronte beach and walking the coastal walk from Clovelly to Bondi beach. Days like this I feel very blessed to live where I do! For those reading this from the other side of the world I hope to keep you connected to summer over the next few months! It’s always summer somewhere!

How cool is this cemetery overlooking ocean! Don’t think I am weird but I love hanging out here!

This will be my first summer without sugar and I have to admit I started to crave it this afternoon. Everywhere I looked there was people enjoying their slurpies or ice-cold cans of soft-drink! Couple’s hand in hand eating ice-cream made me feel jealous! Not to be part of a couple – just for the ice-cream! I have started to wonder how I will get through the summer without having an ice-cream at the beach. I don’t want you to think you have to deprive yourself. If I want a sugary treat I will have one, and I tend to have a cheat meal/snack a week. But in saying that you have to be careful that your cheat meals don’t become too regular because before you know it your having an ice-cream/sugary drink every day. I know that’s how I would be. I am an all or nothing kind of girl so it’s easier for me to totally avoid it!

The good news is that there lots of things you CAN have when you feel an attack of sweetness coming on. When I got home I turned to my favourite thing in the world – watermelon!! I also had a nice sugar-free hot chocolate with raw organic cacao and rice milk. seriously you won’t even know that this isn’t sugar!

So here are a my top foods that you can try to satisfy your sweet craving before you cave in.

Anything with raw, organic cacao – hot chocolate, cacao mixed with coconut oil and stevia make great chocolates; cacao, avocado and dates make an awesome pudding and cacao, quinoa and rice milk for breakfast, snack or desert.

Cinnamon – I love to sweeten my oats with cinnamon, sprinkle it on toast with coconut butter and even add it to my savoury dishes! At one stage I carried it in my handbag! It was my saviour when I first gave up sugar.

Dates – Dates are super dooper sweet. Sometimes too sweet. These are my go to snack, especially at work when I am bored and need something to sweeten up my date.

Fruit ice-blocks (popsicle or whatever you call them) – I have fond memories of making ice-blocks out of Mr Men moulds when I was little. Why not bring out the child in you and buy ice-block moulds and fill them with fruit concoctions. I like to throw a few different fruits into a blender and then pour into the moulds. They aren’t always on hand at the beach, but at least you have them at home.

Ice-magic – Remember this as a kid? Another great memory. I don’t think I even really loved the actual chocolate just the novelty of pouring chocolate on my ice-cream and then seeing it go hard! You can make your own my melting coconut butter, mixing in cacao and a little stevia then pour onto frozen fruit ice-cream! It will solidify when it sits on the ice-cream!

Fruit ice-cream – Frozen bananas make amazing ice-cream. Just throw them into a food processor or blender and there you have whipped ice-cream. You may like to add cacao or vanilla or other fruits.

Banana pancakes – this is new obsession! All you need is 2 eggs and 1 mashed banana. That’s it! You may like to add extras. Sometimes I add in 1-2 tablespoons of almond or flaxseed meal. Top it off with some coconut butter and cinnamon and it’s a delicious breakfast or snack. Some people add protein powder but if you do make sure it’s natural with no additives.

When you discover the alternatives to sugar you realise you don’t really need those foods you crave. make you’re own sweet treats and your body will thank you. They are delicious and nutritious!

I finished my spring day with a lovely summer salad. I posted this on FB a few days ago but for those that missed it – you need to try it!
The strawberries and chicken combo are sensational. And this is really high in protein so good for gym lovers!

Chicken (I grilled in morocon spice and coconut oil)
Quiona, Kale, Strawberries, Cucumber, Almonds, Balsamic Vingear (and anything else you would like to add)

Enjoy the rest of your weekend and here’s to a sensational week!

Lyn xx

Ps If you like what you read and don’t want to miss free tips and ticks on staying fit and healthy make sure you subscribe or like the FB page! FREE meal plans and monthly health calendars coming soon!

7 Ways to Up Your Daily Dose of Vegies + Spinach Brownie Recipe!

10 Nov

Before I was a green juice/smoothie goddess I actually hated my vegetables!  I can’t believe how much my body has changed as now I craaaave them! There was no way I ever got my recommended 5 servings of vegetables a day. I was lucky if I had 2!

If you struggle to eat your vegies than why not try to disguise them in your meals and sweets (yes I said sweets).

It’s always a great idea to add more vegetables to your day so here are my favourite ways to up your vegie intake.

1. Puree your vegetables. Years ago I watched Jerry Seinfield’s wife on Oprah talking about how she gets her kids to eat vegetables by pureeing different kinds of vegetables and freezing them so they are always on hand. She adds them to EVERYTHING. I’m talking spinach in brownies and cakes, pumpkin mixed in sauces ect. It’s a brilliant idea and you will hardly taste the vegetables in your dishes. Check out her book Deceptively Delicious. Her recipes do contain sugar but you could always substitute with stevia.

2. Add zucchini to everything! Zucchini is such a great vegetable to grate and add to all your dishes. It has a very mild taste so it hides well in dishes. It is great in cake!

3. Substitute pasta with vegetable strips. I do this with Zucchini and many of you have told me you use spaghetti squash. My friend also grates up cauliflower

4. Toast eggplant slices and use as burger buns. This will not only reduce your wheat intake but add so many more nutrients to your meal than bread!

6. Add spinach to your scrambled eggs – I like normally always have frozen spinach cubes in my freezer and I always add them to my scrambled eggs or omelets.

7. Smoothies and Juices. Of course you knew I would have to put this in. if you add in a green smoothie every day or even if you just do it 3 times a week you will be getting so many nutrients! My green smoothie is jam-packed with vegetables so it is an awesome start to the day.

8. Avocado’s make great desert bases. You can mix avocado, cacao and dates for an amazing chocolate mouse, mix it with frozen banana’s or berries for a creamy ice-cream base. You should also use avocado instead of butter or margarine on your sandwiches or toast.

This is an example of a sweet recipe with spinach puree. This recipe does include sugar which I personally would swap with stevia or coconut sugar but it’s ok to indulge occasionally! Just try to use organic  raw sugar as it is a little purer than white sugar!

Vegan Spinach Brownies

Ingredients

1/2 cup organic whole-wheat pastry flour
1/2 cup almond flour
1 cup organic raw sugar
1/2 cup unsweetened cocoa powder
1/2 teaspoon baking powder
1/2 teaspoon salt
1/2 cup water
1/2 cup extra-virgin olive oil
1 teaspoon pure vanilla extract
2 cups raw spinach
1/4 cup dark semi-sweet chocolate chips

Directions

  1. Preheat the oven to 350°F.
  2. In a large bowl, stir together the flours, sugar, cocoa powder, baking powder, and salt.
  3. In blender, whip the water, olive oil, vanilla, and spinach. Mix until smooth.
  4. Fold wet ingredients into the flour mixture until it forms a uniform batter. Add chocolate chips.
  5. Spread evenly in a 9-by-13-inch baking pan. Bake for 15–20 minutes in preheated oven or until the top is no longer shiny. Let cool for at least 10 minutes before cutting.
  6. Serve with in-season fruit puree if desired.

Makes 8 servings.

Nutritional information per serving: calories 350, fiber 3 g, protein 4 g.

Victoria's Secret Angel Abs

8 Nov

Have I mentioned that I am totally in love with all things Victoria’s Secret? I get super excited for their annual parade. I love the glitter, the glam, the beautiful bodies and most importantly the angel wings!

I am even more obsessed with angels and would happily walk around every day with angel wings if my friends and family allowed it!

Women usually have two responses to the Victoria’s Secret Parade. They either feel like crap about their bodies and feel depressed, or they are in awe of the women, love the beauty and fun of the  parade and feel inspired to do some sit ups!

I don’t know about you but nothing inspires me more! But please, please remember my post this week about How To FEEL Good Naked. Only a very small percentage of women in this world will look like a Victoria’s Secret Model so all that is important is that you do your best to be as healthy as you can be and choose to love and be kind to yourself.

There are  women who see a beautiful  woman and instinctively try to tear them down and look for their faults so that they feel better about themselves. This is not cool! The only way to really see the beauty in yourself is to see the  beauty in other women. Women should be loving and supporting each other. It’s totally normal to feel a little jealous or down about your body but be aware that this is your ego talking and all things that come from the ego are illusions. The ego’s job is to separate us from love and keep us in fear based thoughts.

For those that want to work on their Victoria’s Secret Model Abs then check out Blogilates Ab workout. I have been doing this workout every day this week and it is a killer! Honestly it’s one of the best ab routines I have done. Also remember that abs are made in the kitchen so it’s vital that you are eating healthy meals and snacks.

Be kind to yourself and see the beauty in everyone.

Lots of light and angel love

Lyn xx

Victoria’s Secret Angel Abs

8 Nov

Have I mentioned that I am totally in love with all things Victoria’s Secret? I get super excited for their annual parade. I love the glitter, the glam, the beautiful bodies and most importantly the angel wings!

I am even more obsessed with angels and would happily walk around every day with angel wings if my friends and family allowed it!

Women usually have two responses to the Victoria’s Secret Parade. They either feel like crap about their bodies and feel depressed, or they are in awe of the women, love the beauty and fun of the  parade and feel inspired to do some sit ups!

I don’t know about you but nothing inspires me more! But please, please remember my post this week about How To FEEL Good Naked. Only a very small percentage of women in this world will look like a Victoria’s Secret Model so all that is important is that you do your best to be as healthy as you can be and choose to love and be kind to yourself.

There are  women who see a beautiful  woman and instinctively try to tear them down and look for their faults so that they feel better about themselves. This is not cool! The only way to really see the beauty in yourself is to see the  beauty in other women. Women should be loving and supporting each other. It’s totally normal to feel a little jealous or down about your body but be aware that this is your ego talking and all things that come from the ego are illusions. The ego’s job is to separate us from love and keep us in fear based thoughts.

For those that want to work on their Victoria’s Secret Model Abs then check out Blogilates Ab workout. I have been doing this workout every day this week and it is a killer! Honestly it’s one of the best ab routines I have done. Also remember that abs are made in the kitchen so it’s vital that you are eating healthy meals and snacks.

Be kind to yourself and see the beauty in everyone.

Lots of light and angel love

Lyn xx

Smoked Salmon Burger on Toasted Eggplant

8 Nov

My friend Michael shared a picture of the lunch he created and I just had to share it with you. Doesn’t it look spectacular?!

 

 

What is even more amazing is this is incredibly delicious, nutritious and clean!

I think using toasted Eggplant as a bun is brilliant and I will be trying it soon.

What you need?

  • Eggplant
  • Bok choi
  • Beetroot
  • Egg
  • Smoked salmon
  • Sriracha
  • Pomegranate

Toast eggplant and poach your egg. Assemble the rest of the ingredients piling onto eggplant and finishing with a garnish of pomegranate.

Easy and Amazing!

Michael has been coming up with a lot of spectacular clean eating meals. Check his work out on instagram – just search tactilecomics. He has started to get quiet a following just from his clean eating ideas!

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