(whispers...)
"Taste The Rainbow"
We all know about eating the rainbow. And shopping on the outer part of the grocery store. Yes yes. But what is clean eating really anyway? I have come to feel it's necessary to speak on this matter, because it's not talked about enough. It's just always supposed to be some how self explanatory, right? You have a friend whose lost a lot of weight and you ask them how and they simply state... 'I eat clean now, and exercise'. Ummm yeah. To some this is not good enough of an answer. I clean potatoes before I fry them. Thats considered clean food right there! Right? You see how this could be confusing for some ;) No but truly. All jokes aside. I feel there is this wall people put up, if they have now transformed into a nicer looking, fitter, cleaner- eating person. And for some reason they do not want to share their tips, their advice, their diet, with the people still struggling. As if-they found this special prize on their own, and now you have to fin for yourself. 

Well, Not here. Not at the Daily Kale,  If I can help it! I'm here to help you in anyway I can. We all have the same struggle, believe me! Yes! The person that is 100 pounds overweight and looks in the mirror and wishes they were a size 12. And the person who is a size 12. -That person wants to be a size 6, and sees them selves as overweight. Etc. It goes onnnn and onnnnn. All it really comes down to is we can't judge others for their own goals!! And we do all have our own. Some wish to be slimmer, some wish to have lots of muscles everywhere. And some are simply OK with themselves just the way they are ! (And thats great! ) but maybe they don't eat healthy and would like to change just that. -Cause as I've said before again and again. It does not matter if your FAT OR SKINNY. what matters, deep down is if you are healthy. Eating clean isn't a diet, per-say. It truly is a way of life. You have to think about your future. You really, really do. I know we are all in the NOW, but we must prepare for the future as well. And feel the best we can right now. So how does one follow a Clean Eating diet plan? I will explain my thoughts on this.

Lets clean up your diet! Here are my tips on what to eat and how to prepare them to keep them clean. Also what it can replace that your eating now, thats not clean.

-Fruits - Any and all! (Raw)
-Vegetables Any and all. (Raw, if not steamed, and/or Baked/Roasted with veggie broth)
-Protein (Grilled with no added oil, Just lightly spray pan with Olive oil.)
     + [Lean Chicken and Fish. Egg whites, Tofu, Tempeh, Black Beans, Lentils, Cheese]
-Desserts (Home made frozen banana ice cream, Lara Bars, 70% (or higher) Dark chocolate, 2 ingredient cookies (Banana + Oatmeal) )
     +Recipe soon to come for Banana Ice cream
-Drinks (Coconut water, Kombucha, WATER, and sometimes wine ;)
-Snacks- Nuts, Fruits, Greek Yogurt, Protein Smoothies, Home made Protein Snacks ( Recipe soon to come)
-Carbs- Whole Grain Pizza, Pasta, Bread, Crackers, Cereal, Oats, Kamut, Brown Rice, Quinoa
(One little note. Say NO to all white things, Read the ingredients. Unbleached white flour is the same as white flour. Always stick to whole grain, whole wheat everything, if it says enriched, unbleached and white anything. It is not good! the fewer the ingredients the better.) 
-Sodium- This means when your buying canned beans, or even peanut butter. Reach for NO SALT added. We do not need extra salt. It is not good for us. Please check ingredients for this. And use soy sauce or Bragg's sparingly when cooking. It's got a LOT of sodium. 
- Eat as little packaged foods as possible. I treat myself to the occasional Luna bar, which is low in sugar and sodium. But a home made dessert is a much better choice than packaged!

Here are a few fun things to exchange carbs for. As well as just good substitutes for baking and other creations! Recipes coming to you soon! <3
Exchange this --> for that:


Pizza Crust --- Cauliflower Crust, Cauliflower Rice 
Spaghetti Noodles ---- Spaghetti Squash or Kelp Noodles
Fried Chicken --- Baked Tofu with whole wheat bread crumbs
Tacos---- Romaine Lettuce Leaves for Tortillas
Butter/Mayo--- Avocados and or Unsweetened Apple sauce
Fatty Ice Cream---- 1 Banana + Almond Butter, blended then frozen= Ice cream!
French Fries---- Baked Sweet Potato Fries (No oil, smother with Veggie broth)

And many more tips I'll be posting this month!

Basically Clean Eating is none of the extras. No added oils, etc.
It's sticking to clean proteins, fresh fruits and vegetables. Not drowning them in dressings and oils. Not adding sugar to everything. And staying away from package foods, due to the amount of sodium in them. Start loving to cook on your own. Get creative in the kitchen. Ask for dressing on the side when you order a salad from a restaurant. They truly drench most dishes in oil and dressings or butter. No good, not clean. So clean it up! Happy Spring Cleaning ya'll!

"A friend took me to the most amazing place the other day. It's called the Augusteum. Octavian Augustus built it to house his remains. When the barbarians came they trashed it a long with everything else. The great Augustus, Rome's first true great emperor. How could he have imagined that Rome, the whole world as far as he was concerned, would be in ruins. It's one of the quietest, loneliest places in Rome. The city has grown up around it over the centuries. It feels like a precious wound, a heartbreak you won't let go of because it hurts too good. We all want things to stay the same. Settle for living in misery because we're afraid of change, of things crumbling to ruins. Then I looked at around to this place, at the chaos it has endured - the way it has been adapted, burned, pillaged and found a way to build itself back up again. And I was reassured, maybe my life hasn't been so chaotic, it's just the world that is, and the real trap is getting attached to any of it. Ruin is a gift. Ruin is the road to transformation."

[detox day 1] 

So this week has started out on kind of a funny foot. It's Friday- and the weekend is ahead. I had some what of a mid week crisis, if you will. I want change. I'm craving it. I need it. I need guidance, in some new direction. Sometimes we are searching so hard for something we can't find it, cause were missing all of the signs, that could be right there. But were too busy looking so far ahead. 
Well slowwwwwwwwww down young grass hopper ;) 

I know, from my own experience- I am anxious and impatient. I will jump at the word your trying to find to end your sentence. But, I have been really trying not to do that. (It's kinda a weird story, I used to finish my teachers sentences in 2nd grade and she always appreciated and thought it was funny/sweet, that I knew exactly what word she was looking for ...ahem, didn't know later on in life this could be quite annoying to some.;) Any who! Part of that anxiety quite possibly be enhanced from the coffee I chose to love dearly, and drink every morning. The funny thing is, when I say coffee every morning... You probably think of me as some serious coffee addicted drinker. Addicted, yes. Coffee lover - yes. But I only need about 4-5 sips of my full cup of half coffee, half coconut milk... and I'm through. Because mainly, I feel it in my body. And my mind realizes I need no more. I don't think I need to take a blood pressure test to know, that I have a highly sensitive reaction to coffee. I noticed yesterday, after having those 4-5 sips... later in the day, I just don't feel as good as I think I possibly could. And- I'm sick of it, to be honest. You know, we all get addicted to things, Salt, Sugar, Caffeine, Alcohol. Etc, these things are hard to shake. Believe me! This is not my first attempt at dropping coffee, let me tell ya. BUT, it is my first awareness towards taking care of my heart- from this caffeine aspect. Spiking my blood pressure... is not good.  Not good at all my friends! Not good. I have a history of heart problems in my family as well. Thats a red flag. These things are already in my blood. It's my choice- to go along with the cards dealt to me, or shuffle again. And I'm no conformist. I'm a shuffler! (is that even a word ? ;) Haha. You get my drift ! What is something that is an issue in your family- that your currently going a long with,t hat you don't necessarily like that your doing? Well figure it out. Shed light on it. Then take the road to saying goodbye to that. Were gonna change. And this is how.

So, to lose a habit. loose a craving, etc....Well. the truth? Some think it's 21 days, to form a habit. It's truly not- it's 66. :o Yeah. Thats a lot. But it's ok! Were doing this my way. And I need to take a few baby steps here and there! This is already enough of a big baby step! 30 days. Yes. You know how much I love '30 days'. Now after the 30 if I want a coffee, I can have one. BUT if I don't. Then I'm continuing on for another 36. :) Regardless- I'll carry on with the other 36 days, even if I do have a coffee on day 31. It's ok to have a little something everyone in a while. It's about not doing it so much though. This is completelyyyyyyy for health purposes only. Otherwise- I do not find ANYTHING wrong with coffee. Although, I think people with ANY heart condition should stay far away.

With all of this talk about Heart Care. <3 I must touch on the Salt subject. Now that is a danger zone. I have been doing lots of research lately- on heart health. Prevention, etc. Sodium needs to be put in the spotlight hands down. Basically you need to put your sea salt shaker in the pantry and keep it there. Do not add to anything. No, not even veggies. And stay far away from boxed foods. Make sure you buy black beans, sodium free. And also veggie broth.  Also- I suggest only using Braggs liquid aminos. And truly using only 1/2 tsp. All that stuff is dangerously high in sodium. Very very bad for you. I'm taking a deeper look into all these matters for myself. I don't consider myself- using salt that much. But I sometimes don't notice in the slightest. I wouldn't think Black beans in a can would have salt, cause it isn't necessary. But for some reason it does. So my tip. pay attention!

Stick to fruits, vegetables, lean protein and grains. Don't add salt, it truly does not need it.

Ok- I hope this is helpful guys and gals! <3 wishing you the best!

(By the way, 2nd picture- is of one of my daily oatmeals. I'm on day 3 of GF. Oatmeal is still saving me at breakfast time :)

[detox recap]
[no caffeine, no added salt, no added sugar]
gluten free & vegan since feb 5th.

Yesterday, I was off of work... and decided to cook up a storm. Which I love to do, if I'm free- on my day off. Really, I do. :) So to end the night, after making cashew cheeze, butternut squash soup, quinoa, and roasted cauliflower.... I went for a refreshing dessert. Raw Strawberry Cheesecake. Yum!

You will need

Crust:
1/2 cup Dates
1 cup Nuts, (almonds, pecans, walnuts)

Topping:
1 cup cashews
1 tbsp agave
1 tbsp vanilla
5-7 Strawberries
----------------------

First off, blend your 1 cup of nuts (I chose pecans), with your dates. (This is the crust.)
After processing those in a food processor, take a plate and pat down the crust in whatever shape you'd like. Just make sure to press it out evenly and not to thin.

Now process the rest of the ingredients in a food processor until very creamy and pink :) 
Spread on top of the crust.
Place in freezer for 1 hour-  1 and a  1/2 hours

Take out, let sit for about 15 minutes, then ENJOYYYYYYYYYYYYYYY!

-Spring is coming!
This just in, from the Groundhog himself.

So to celebrate the last of this moderately cold winter we've had here in Sunny California... I am making this especially warm, yummy, comforting soup. For a cold winters night. ;) That to be honest, I hardly experience here in Ca. BUT did feel it when I visited NYC in December. Now that place is cold. I refuse to complain about the cold weather here- when we rarely do have it. Cause NYC, my goodness. I mean, yes I'm from Georgia. I do remember it being cold, in the winter. But NYC beat all cold memories for me. They got hit even colder just recently, thankfully was not visiting there when it was -11. But my sister was. Well she lives there, sorry Sis. :/ 
Thats why everyone should move to California ;) Oh wait- everyone does, thats why it's so crowded and traffic is so bad! Haha. No complaints here though ;) 

Now back to my soup. So this stuff is ridiculously good. And filling. And tasty. Try it. It's quite the process, making soup. Really- it is. But thats fine! It's all worth it in the end. This is my 2nd time making this soup this winter season. I have another  recipe in my mind I will create very soon. And I'm sure it will be very good!

I topped this soup with my cashew cheeze. Mhm. Makes it even better. 

So to start you will need:
 1 small red onion
1 Butternut squash
1 celery Stalk- (means the bunch, not one stick)
2 bell peppers
Cayenne Pepper
1 tbsp of lemon juice
Jalapeno pepper or Serano
1 box of Veggie broth
1 garlic bulb (means 1 whole garlic, not just 1 clove)
Olive oil- for roasting veggies.

*First preheat your oven to 450.

Peel and cut butternut squash into pieces. 
Cut bell peppers and remove stems/seeds.
Cut off the top of the garlic bulb and rub oil on top part as well.

*Rub a bit of olive oil on all pieces and place on baking sheet and put in oven.

*Roast garlic and bell peppers for 25 minutes. Take those out, 
Keep Squash in for an additional 20-25 minutes. Until soft and roasted :)

*While veggies are roasting...
Chop up cleaned and rinsed celery , and red onion into small pieces.
Sautee Onions and celery in a big pan, (enough to fit 1 box of veggie broth in it after sautéing)
Once onions and celery are a little brown, sauteed well enough to where flavor is coming out :)
Add the veggie broth and cook for about 3-5 more minutes, until its simmering all nicely together.

Take out your blender and put half of the roasted squash,bell peppers, and half of the celery, onion, broth mix in the blender and blend. (Mine doesnt fit all at once, so I blend two seperate times.)

After pureeing your first half, pour into a big pot (that will fit all of the soup your blending.)
Now blend the other half with the jalapeno pepper, if you like it spicier ;) Add your cayenne pepper as well
if you like it even more spicier ;) 

Now pour the 2nd half in with the first half into the big pot. Turn on a low heat. Cook for about 10 more minutes, with lid on, a low heat. And voo la! There you have it. The creamiest ,yummiest , home made soup! 
So healthy might I add. Top with  my cashew cheeze recipe for even more flavor! 

Krysten's Quick Cashew Cheeze.

1 cup cashews
3 cloves of garlic
sea salt, to taste
jalapeno pepper (can be omitted)
black pepper, to taste
juice of half lemon

Blend in food processor

Now add 1/2 cup water.
Let process until very, very creamy. 
Add more or less water for your own desired consistency.

-the most important meal of the day. 
Welllllll hmmmmm. This morning was a struggle, for about 2.5 seconds. :/ I really couldn't think of what to do. My go to vegan breakfast is Ezekiel bread topped with almond butter and chia seeds. But as you can remember. Yesterday I decided to try Gluten Free for 30 days. Yes, it's true. 
I'm really doing this. I don't recall fully explaining why- yesterday in my post. I'll have you know I'm no gluten hater. Really I'm not! It was just 2 days ago I was telling someone I hate when I hear people talking bad about it! Cause I eat the healthiest of healthiest Whole wheat breads and other carbs, etc. But that is not what it's about. I mean, I should know. I'm Vegan. Well for 30 days I am. We'll see what happens after that. But with being vegan I know the fact. We don't have the type of stomach that breaks down protein that well in our bodies. It's true, look it up- please, before you get mad at me! I've seen enough documentaries on veganism to know, I don't want to eat much egg whites, fish or cheese anymore. Which is the only thing I still sometimes eat. Anywho- gluten is a very very bad allergy to some people. Such as celiac disease, or just have a severe allergy. That being said, Wheat is just like dairy. We are all a little bit allergic to wheat. And yes, everyone is a bit lactose intolerant. Do you cough after consuming ice cream? Thats phleym. Because milk creates that- very easily. One of the main reasons I avoid all milk products. Or eat them in very little amounts. Besides the phlyem part, you might also have a stomach ache, or get a little constipated. All of these things are our bodies letting you know something is NOT right. Hello. That right there is your own body trying to alert us. And we just ignore, cause it tastes so good. Yes, I love cheese. I know it tastes amazing. But the cons out weigh the pros for me. And cashew cheeze will do just fine for me from now on, Thanks :) 

Anyhow, I do these things to test out my body. To see what works best for me. What makes me feel the very best. We all know when we've just consumed something either 30 minutes later and regret it, or the next morning. Whatever. I want to start eliminating those things and feel the best all the time. I used to think I had a slight allergy to almonds, cause I felt weird after having almond butter on ezekiel bread in the morning. Hm, could be the bread! I'm just realizing this ;) Well- I'm trying it out, just like some new sneakers- seeing if it fits. And serves me on my journey : ) I loveeeeee challenges. So day 1. Gluten Free. 

Going back to my struggle this morning of a Gluten Free/Vegan who had a closed mind, and not enough time to make a big ole' production of a fancy breakfast as I like to sometimes do. Oatmeal it is ya'll!

1/2 cup Bob's Red Mills Oats
1 cup coconut milk (yummmm)

Cook in microwave for 4 1/2 minutes, (I stopped at 2.5 and stirred, then  continued)

Then I added the fun stuff!

2 tbsp chia seeds. 
1/2 banana (saving the other half for my green smoothie later today ;)
cinnamon
1 tsp almond butter

And then just enjoy!!! Very filling and satisfying for your taste buds :D

By the way, don't you just love my bowl? I got it at Goodwill. well- all of my plates and bowls are from there. Their awesome!

It all starts with you.

'find out what it means to meeeeeeee.'

Ok, Ok.... Enough with the lame songs. ;) Heres a recipe. 

1 can of chick peas. -Drained.
1 tbsp srirachi sauce
1 tsp braggs amino acids
1 tbsp of veg. broth

Toss with different spices, you decide. I chose these :)

Lime/lemon juice
garlic powder
cayenne pepper

Enjoy home made snack time even more!

Hello My lovelies! I come to you from a relaxing on a gloomy day, standpoint. Mhmmm. First day off from a very long stressful week of work :/ I think we all know a little something about that? Yeah. Well How do I spend my day entertaining myself? Doesn't take much. Good music, cooking in the kitchen and posting recipes on my website, that you- thankfully - are reading. Thank you, by the way ;)

I will have much recipes soon. I know it's been a while. I took a hiatus, if you will ;) We all get a little lost sometimes. And thats okay. The important part is, that we get back on the right track. Stay focused, and remain always- doing what we love. There is no time to waste. Sure, you can turn on the news to keep informed. But it's terrible things going on out there. Awful awful news. I watched a bit the other day. Turned it off, couldn't handle it. Then realized. These 'people' that we feel so badly for, could be anyone. Could be anyone. So why are we sitting there, watching a tv screen full of negativity. When we could be making ourselves happy? By making some good food, enjoying great conversations with family or friends. Going outside, breathing in the air we are given on this earth. Were alive. Live in this moment. Not in the past, not the future. Right now my loves. It's ok. Truly. It's ok. Just remember that. Simple, but it's the truth. No words are better to me, than knowing, it will all be okay. Just live live live! Hooray for us. We are the luckiest people. To be alive right now.

That being said. I like to stay alive, by challenging myself in different ways. After all being healthy to me- means protecting myself from illness, later on. I'm a preventative person. So my question is to all the ones who question me. Ummm. Why not? I'll accept a challenge. I've been hearing some things about gluten. Even yesterday I said I hate that people think it's bad for you. It's a grain. Ezekiel bread is good! Grrr. I get mad, cause of course I love bread. BUT. I did read an unfortunate article that may have me start seeing a different prospective. Which is weird, cause I usually stand up for my Gluten. But I'm going to give it a go. To see if all is true on the gluten front. I'm going 30 days G- Free! Yeah Big step. But I'm doing it ;) Join me? If your curious.
First of all. Don't get it twisted. I will NOT eat white carbs. Ever. Not refined, not white- not enriched. Etc. Those are always- not good for you. And I also don't care that much for brown rice flour either. I will be having a lot of quinoa, and lots of multi blends of rice. Which has more fiber and protein than regular brown. Not to say brown is bad- it's not. I'm just always looking for more fiber! By the way my favorite grain is KAMUT. It's amazing. It has the same amount, if not more, of protein as an egg :/ in 1 serving. Sooo good. ;) 

Ok. Have a nice, calm,relaxing day!

xo xo
K