breakfast, clean eating, dinner, Food Journal, lunch

{Food Journal} 7.7.2014

Hi Friends! How was your Monday?

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What a relaxing weekend! I hope each of you also had a wonderful weekend!

Yesterday I helped move all day – literally ALL DAY! – and I was SOOOO sore this morning! The best workout I have had EVER! I was sore in areas I didn’t think I could be sore in!

I was pretty tired still when I woke up… bring on the BLACK coffee!

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MMMMmmmmm!

I made some overnight Chia Pudding last night and it was a perfect way to start my day!

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I also added some dark chocolate chips to it… mornings are better with chocolate!

For lunch I had a sprouted tortilla with hummus and cut up carrots, apple and celery with natural peanut butter. I love these lunches! Simple yet completely satisfying!

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Before dinner, I snacked on a Chobani yogurt with raw muesli.

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Dinner was amazing! It was pretty warm in Seattle yesterday so all I was craving was a huge salad.

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Arugula Chicken Salad
HUGE handful of arugula / baby spinach combo
dried cranberries
crumbled goat cheese
yellow onion
chopped chicken breast, chilled
dried basil flakes, salt and pepper
splash of EVOO

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  I also toaseted a few slices of sprouted bread and spread some Earth Balance on the toast.

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  It was such a perfect summer dinner! I ate outside on the deck with this handsome man…

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I also changed my phone screens this past weekend. Do you find you get bored of the same screen? I have been loving pastels and pinks lately! I found both of these wallpapers on pinterest – pink chevron for my home screen and a pink anchor for my lock screen. CUUUUTE!!!

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How often do you change you phone screens?

XxOo Tasha

clean eating, Food Journal, weekend life

Clean Eating Sunday

Hello friends!

How was your weekend?

I want to start showcasing my daily clean eats as I receive so many requests to start sowing more of my meals. I do miss it! So it is a goal of mine that I am going to start blogging my food more to not only hold myself accountable but to also show you what my meals typically consist of!

My breakfast was black coffee from my french press and a delicious veggie egg white scramble with toasted sprouted bread.

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Sautee yellow onion + red bell pepper + mushrooms + fresh spinach in a small sauté pan until soft. Add 3 egg whites + salt & pepper to taste. Cook until eggs are fluffy! Serve with sprouted bread lightly toasted. Ezekiel is my favorite sprouted bread!

After I did some computer work, I went to store to pick up a few items for the US Soccer game this afternoon – what a game! Sad that we tied at the last 4 seconds but I’m hopeful that we will continue to advance!

I kept eyeing the new POM teas so I took the opportunity to finally try it!

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It was pretty good! A little sweet but good! I think the next time I will dilute it with home brewed green tea. 🙂 They have a peach flavor that I want to try so this will be a great opportunity to dilute it with tea!

I just LOVE snack plates, don’t you?!

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I kept it light and simple for lunch today as I watched the game – Trader Joes Hummus, Terra Veggie chips, cucumber slices, carrots and a Laughing Cow garlic wedge. I was in food heaven! These are my favorite kinds of meals!

After the game, Bubs and I packed up and went to the park for a few hours. He played in the water while I worked on my new E-Book! I am really excited about this one! I will talk more about it later! 😉

We were not super hungry after returning home so I made a creamy smoothie – it really hit the spot!

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I blended a frozen banana, a cup of frozen blueberries, a teaspoon or so of peanut butter and almond milk. I added just enough almond milk to blend so it was super thick and rich! And just look at that color! Beautiful!

So tell me: did you watch the game? What did you nosh on while watching?

XxOo
Tasha

clean eating, groceries

Healthy Eating at Target!

Hi friends!

I wanted to create a healthy eating project showcasing average stores that have started carrying clean, organic foods! Often times people think that it’s more difficult to eat healthy without a Whole Foods or health food store in their area. I am here to prove that WRONG! ANYONE can eat healthy while shopping at most local stores!

Jordan and I were at Target the other day picking up a few items and I thought it would be fun and educational to cruise down the food aisles to see the selection of food they offer. I was really surprised to see so many healthy and organic options! You still have to read those labels, though – remember that not all Organic or seemingly healthy options are that healthy for you!

I was not necessarily looking for all non-GMO or organic food. I was looking for healthy options that were as wholesome, and as clean as possible! I was also looking for vegetarian and vegan options. Again, please read labels! Even organic foods contain excessive sugars and often times hidden MSG!

Here is what I was able to find:

Click here to continue!

clean eating, groceries

Healthy Eating at Target!

Hi friends!

I wanted to create a healthy eating project showcasing average stores that have started carrying clean, organic foods! Often times people think that it’s more difficult to eat healthy without a Whole Foods or health food store in their area. I am here to prove that WRONG! ANYONE can eat healthy while shopping at most local stores!

Jordan and I were at Target the other day picking up a few items and I thought it would be fun and educational to cruise down the food aisles to see the selection of food they offer. I was really surprised to see so many healthy and organic options! You still have to read those labels, though – remember that not all Organic or seemingly healthy options are that healthy for you!

I was not necessarily looking for all non-GMO or organic food. I was looking for healthy options that were as wholesome, and as clean as possible! I was also looking for vegetarian and vegan options. Again, please read labels! Even organic foods contain excessive sugars and often times hidden MSG!

Here is what I was able to find:

There was a pretty basic yet plentiful selection of fresh produce – bananas, avocados, apples, oranges, potatoes, onion, tomatoes, berries, grapes, pineapples, and greens!

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I was able to find organic baby spinach and baby spring mix!

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Dairy and non-dairy:

They do carry non-dairy milk such as Almond Milk and Soy Milk. I didn’t see if they had Organic Cows Milk. And they also carry a nice selection of plain yogurt and Greek yogurt. I always suggest buying plain Greek yogurt and adding maple syrup, raw honey or stevia to sweeten it to your taste. Add raw fruit, too!

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I also found organic eggs! I was really surprised by this find!

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Meats/Proteins:

They do sell raw meat but since I do not purchase meat on a regular basis I looked right over this area! I would look to see if they carry organic meat.

I was able to find organic and nitrate free sausage and bacon. These are usually not clean due to the preservatives but I do know Applegate is one of the cleaner brands.

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Hummus!!!!

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They have a huge selection of Amy’s frozen dinners – these are normally all vegan and pretty clean! I usually never purchase frozen meals but these would be a great option for those that are looking for a healthy frozen food option. Again, read the ingredients!

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And they also had a huge selection of vegan and vegetarian meat options for those that do not eat meat. My son loves the vegan chikn nuggets!

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I love frozen veggies for soups, salads and roasting! I always check the ingredients to see if there is anything added – if there are more ingredients than the vegetable, put it back!

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Frozen Breakfast:

Van’s waffles are really quite good! I briefly looked at the breakfast bowls and I am planning on doing some more research on these items. Marketing can be very appealing until you start to look at the actual ingredients!

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Gluten Free Breads:

I was happy to see gluten free options, too! They sell Udi’s products along with other gluten free options in the bread aisle.

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Snacks/Nut Butters/Kitchen Staples:

I was pleased to see almond butter, organic peanut butter and raw honey in the aisle!

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Grains and seeds:

I was so happy to see quinoa, lentils, chia seeds and brown / wild rice!

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Snacks:

They did have healthier snack options for kids and adults alike. Do you keep seeing the GREEN Choose Well labels? Target has sections that are marked in these green labels. Not all are healthy, but most are a BETTER option.

Unsalted Nuts

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Annie’s Organic Snacks

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Coconut Water / Organic Juice

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Snacks:

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  Pantry Staples:

Plain Oats

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Unsweetened Applesauce        

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Organic Chili and Soups

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   Organic Ketchup

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So what do you think?! Still think it’s hard to eat healthy without a Whole Foods or a health food store? Times are changing and the demand for organic and healthier options are in full force! You can expect to see many more options at your local market or grocery store! And remember: if you don’t see something, ask for it!

Healthy Eating!
Tasha

clean eating, freezer foods

Freezer Friendly Foods!

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Did you know that your freezer is your best friend? If not, re-kindle that friendship! I love cooking in big batches and I buy a lot of foods in bulk. Consequently I normally cannot eat or use up all that I have before it starts to go bad. Your freezer can preserve foods for you so that you are not wasting it. I use large freezer friendly bags and wash them after each use. And I always put a small strip of masking tape on my bags and label the contents and date so I know exactly what I am pulling out or how long it needs to stay in there.

I have compiled a pretty large list of freezer friendly foods for you! I hope this helps you start your clean eating journey and helps you save some money, too!  

freezer foods

  • Nuts and Seeds – I store all of my nuts in air tight containers. Nuts and seeds tend to spoil due to their fat content. You can freeze nuts and seeds up to 6 months. (almonds, cashews, sunflower seeds, chia seeds, flax seeds / meal, etc. )
  • Pre-Cooked Rice – I pre-cook large batches of brown rice to eat throughout the month. Whether I want something different for breakfast in the morning or if I am throwing a quick stir-fry dinner together, I have frozen single servings of rice available right in the freezer. I divide my rice into 1 cup and 2 cup bag servings. Simply take out and thaw!
  • Fruit and Berries – I LOVE freezing over ripe fruit and I always have bags of frozen fruit in my freezer! I pop some in my morning smoothies, snack on frozen grapes and make AMAZING banana soft serve “ice cream”! If you see a great buy on fruit, purchase extra. Let it get super ripe, wash and clean and simply place it in a freezer bag.
  • Fresh Herbs – Fresh herbs freeze very well! Simply place on a flat surface – like a sheet pan or a large plate – and then place in a bag. This is so helpful if you grow your own herbs! 
  • Vegetables and scraps – There are several times I buy an entire box of vegetables and I may not use them all before they start to go bad. Most vegetables can easily be frozen – wash and cute prior to placing them in the freezer. You can even make your own one-skillet meals this way – chop stir fry veggies and freeze them with brown rice. You have a simple meal when you don’t have time to cook!
    Also, save all of those vegetable scraps for homemade broth!
  • Baked Goods and Bread – Make double batches of waffles, pancakes, muffins, cookies, etc. and freeze them! This is great when you have guests over and you want to quickly thaw a few cookies. Or instead of purchasing freezer waffles, make extra ones in the morning, let them completely cool and store in a zip lock bag! Breakfast is served! TIP: Make sure your baked goods are COMPLETLY cooled down before placing in a container to freeze!
  • Citrus Rinds – Ever need zest for a recipe? Those frozen rinds of orange, lemon or lime will be right at your fingertips! Make sure you scrub the rinds, dry completely and then freeze!
  • Soups, Chili or Stews – This is my favorite freezer food! Normally I never have any extra to freeze but if I do I fill a zip-lock bag, squeeze all the air out and lay flat in the freezer. Perfect for lunches or dinners in a hurry!
  • Tomato Paste – I don’t always use the entire can of tomato paste so I spoon the paste into an ice cube tray. Just pop one out when you need it! 
  • Wine – I’m not a huge wine drinker – maybe a glass once a week. But I do love cooking with it! I hate wasting wine so I will pour any un-used portion left into an ice cube tray and freeze! Pop them out and store in a zip lock bag and use the next time you are feeling adventurous in the kitchen!

This is my list of favorite freezer foods! I would LOVE to hear yours!

Healthy Eating!
XxOo – Tasha

clean eating, dinner

Spaghetti Squash Recipe

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Friends – have you ever eaten spaghetti squash? I haven’t had this squash in a year or so and I forgot how amazing it is! Super sweet and mild, it’s really good plain with a sprinkle of salt and pepper!

Last night I made turkey patties, fresh green beans and spaghetti squash for dinner. Amazing!

The spaghetti squash was really simple to make: I popped it in the microwave for one minute t get it warm, took it out and cut it in half with a large knife, scooped the seeds out, and placed it in a large bowl with a bit of water in it back into the microwave. I heated it on high for 15 minutes, checking every 5 minutes. Once heated and steamed, all you do is scrape the inside out with a fork and you have instant spaghetti!

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I topped mi spaghetti squash with a crumbled turkey patty, some black beans and salsa. I have also made spaghetti squash as an alternative to pasta and it was fabulous!

I also had green beans and raw carrots. Super simple and very good!

Turkey Patty:

I combined Organic ketchup, Organic mustard, basil flakes, garlic powder, dried oregano, sea salt and fresh ground pepper. Mix until well combined. ( I used the leanest grade of turkey so I added a bit of olive oil to a large pan to cook them in. ) Sorry… I really do not measure! I just make sure they are nice and moist and I do not over cook them! They will become very dry if cooked too long.

I only ended up cooking half of the spaghetti squash so I will be cooking the rest in a few days.

Clean Eating does not have to be complicated! In fact, it’s very simple! Remember to eat consciously!

XxOo Tasha

clean eating, Food Journal

Food Journal – Weekend Eats!

Hi friends!

How was your weekend? Ours was relaxing and productive! I was able to finish some projects around the house, clean, grocery shop and snuggle by the tree… I do love the sight of Christmas tree lights! The soft glow is so cozy!

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Here are some of my eats that I had this weekend!

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MMmmm I love veggie plates for lunch and dinner! I was looking through some of my old posts and I kept seeing these veggie plates pop up! I remember LOVING these so re-created one for my lunch on Saturday! I had peanut butter and white bean hummus for dip – I love dipping celery and carrots in peanut butter!

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We also went out to Taco Del Mar and I ordered a bowl – I forget the actual name. I skipped the tortilla and rice and instead I had black beans, chicken, guac, lettuce, tomato, salsa, jalapenos and cilantro. I was really good and the perfect size!

I also went to Trader Joes for my weekly stock up!

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Produce – organic apples, avocado, red bell pepper, bananas, red potatoes, sugar peas, green beans, brussel sprouts, lemon, onion, frozen edamame and organic kale.

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Protein – sliced turkey, vegan hot dogs, chicken breast, ground turkey, tuna, beans and eggs.

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Everything else – frozen mango, rice crackers, bars, cheese, yogurt, taco seasoning, banana chips, basil, bread, cereal, coffee, olive oil, tea and raisins.

PS – This tea is amazing! I have been drinking it all afternoon/evening!

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PPS – This yogurt is also amazing!

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How was your weekend? What were you eating?

Remember to check back tomorrow for Treat Monday!

XxOo Tasha

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clean eating, dinner, main dish, quinoa, recipe, vegetarian

Quinoa Veggie Patties

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Yesterday I posted my food journal and I had these amazing quinoa patties for dinner! This recipe is simple and these little patties are FULL of protein! I like mine topped with a little hummus and hot sauce. 😉

Quinoa Veggie Patties

1.5 cups raw quinoa
2.5 cups water or vegetable broth
1/2 small yellow onion, finely diced
1/2 red bell pepper, finely chopped
1/3 of a can black beans, drained and rinsed
4 cloves garlic, minced
Handful of chopped parsley
1/2 tsp. salt
freshly ground pepper or crushed red pepper flakes, to taste – I used cayenne pepper!
3 large eggs, lightly beaten
2 Tbsp. olive oil

Place quinoa in a mesh strainer and rinse under cold water for about 2 minutes. Bring quinoa and water or broth to boil in a medium saucepan. Reduce heat to low, cover, and simmer for 20 minutes or until quinoa is tender. Remove from heat and cool to room temperature.

Meanwhile, in a large bowl, combine the eggs, onion, red bell pepper, parsley, black beans, salt and pepper. Add the cooked quinoa, and then the eggs, stirring until moistened (if your mixture needs to be a little wetter, add about 1 Tbsp. water). Place in the refrigerator for 30 minutes.

Heat some of the olive oil in a nonstick skillet over medium heat (this depends on how big your patties and pan are, and how many batches you need to do). Add the patties to the hot oil and cook until well browned, about 4 minutes per side. Place on a paper towel-lined plate to remove an excess grease.

XxOo Tasha

breakfast, clean eating, muffin, recipe, vegan

Vegan Banana Bread Muffins

Banana bread is comforting with its warm cinnamon and nutmeg flavors. Now you can enjoy them all wrapped up into individual muffins. Serve warm with Earth Balance spread.

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Ingredients

  • 3 ripe bananas
  • 1/4 cup vegetable oil OR 1/4 vegan butter like Earth Balance
  • 1/2 cup organic raw sugar
  • 1/2 cup organic brown sugar
  • 1 cup unbleached organic white flour and 1 cup organic whole wheat    flour
  • 1 tsp salt
  • 1 tsp baking soda
  • 1 tablespoon cinnamon
  • 1 teaspoon ground nutmeg
  • 1/2 teaspoon ground ginger
  • walnuts or pecans (optional)

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Preheat oven to 360 degrees
Cream sugar/oil with sugar. In a separate bowl mash bananas with a potato masher or fork. Add bananas to butter and sugar and mix well.
Now add the dry ingredients to the wet, making sure to scrape the sides and mix well. Stir in nuts at the end if you plan to use them.
Spray cooking spray in a muffin tin and add dollops of batter into each slot – 3/4 of the way full.
Bake for 25 minutes.
Makes 12 muffins.
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ztashaz

clean eating, recipe, soup, vegan

Vegetable Soup with Adzuki Beans – vegan

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While at Whole Foods the other day I picked up some Adzuki beans. I first learned about Adzuki beans in The Kind Diet and always wanted to give them a try. I adore beans… they really are a “magical fruit”.

Adzuki beans are from Asia and are similar in size and texture to a black and/or red bean. They have a great earthy flavor and packed full healthy properties.

This is a simple vegetable soup yet rich in flavor and texture. Remember, add your own combo of vegetables to change the taste and texture.

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  • medium yellow onion, chopped
  • 3 large carrots, chopped
  • 2 large stalks of celery, chopped
  • 5 cloves of garlic, diced
  • half of a large sweet potato, chopped into bite size pieces
  • 1 red bell pepper, chopped
  • 3 large leaves of collard greens, chopped into thin strips
  • 1 cup of dried Adzuki beans, uncooked
  • 1/2 cup chopped fresh flat leaf parsley (a must!)
  • 1/4 cup dried basil
  • 2 tablespoons olive oil
  • 6 cups water and/or vegetable broth
  • salt and pepper to taste

Start by boiling water, a pinch of salt and adzuki beans in a pot. Boil for about 20 minutes, just until they are starting to get  a little soft but still crunchy.

In a large soup pot, add oil and turn on stove to medium. Add onion, celery, carrots, garlic, sweet potato, red bell pepper and a pinch of salt. Cook down until onion has wilted and the vegetables are hot.

Add 6 cups of liquid, either broth or water. Add beans, basil, salt and pepper. Turn up to high and bring to a boil. Reduce heat to medium low, cover and let simmer until beans and vegetables are soft. About 30 minutes. Add parsley and greens the last 5 minutes of cooking.

Serve with crusty bread!

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 tashasig