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Kale Quinoa saladKale Quinoa salad The other night in the Phoenix airport, my girlfriend Sue and I went to Chelsea's kitchen for a quick bite before I caught my plane. The Phoenix airport by the way has some...


Low fat Greek Mediteranian SaladLow fat Greek Mediteranian Salad [caption id="attachment_2127" align="alignright" width="300"] OLYMPUS DIGITAL CAMERA[/caption] I love Greek salads, they are easy, tasty and healthy.  I often will...


Delicious lentil soupDelicious lentil soup Today I am on cleanse day #2 of my Isagenix cleanse and my boyfriend comes into my office and announces to me that he is hungry and wonders what he can eat. How can you tell...


Is Cleansing Bad for you?Is Cleansing Bad for you? I am a big proponent of cleansing and intermittent fasting.  It took me awhile to get to this point as I had a very negative idea about cleansing. The cleanses that I knew...


Vegan lentil loafVegan lentil loaf I recently returned from a three-week wine tour covering California and Oregon. Being on the road for three weeks I was eating at restaurants all the time and enjoying...


Vegan sour cream

Posted by clstevens | Posted in Uncategorized | Posted on 25-04-2016


Since I saw the movie Cowspiracy I have been eating for the most part a vegan diet.  I have been finding it pretty easy, especially when I am the one cooking, my boyfriend however has been missing some of our treat meals such as nachos.  Since our diet before was vegetarian, I figured I could probably make some really good nachos if I found a good vegan cheese substitute and could make some “sour cream”. The cheese I used was Daiya, it was the only one available and is soy free, so I felt lucky to find it at all up here in the sticks – it is okay, especially when you have all that other good stuff on there like guacamole and salsa. For the “sour cream”.  There are many “sour cream” recipes online and I combined a few of what I thought were the best.  My boyfriend really liked it, that is always my litmus test.  The next day I made tacos with the left over ingredients and I am sure that this sauce would be great on other treats, like a dip for home made baked yam fries.

1 TBSP of nutritional yeast
1 TBSP apple cider vinegar
1 cup of cashews soaked over night and then drained
3/4 tsp sea salt
1/2 cup water
1/4 cup fresh squeezed lemon juice
Blend in high power blender like a Vitamix until smooth – probably 3 minutes will do it. If you like it more tangy add in more lemon juice or more apple cider vinegar. The next time I make this I am going to see about adding less water to make it a little thicker. I did add in a few shakes of garlic salt though I am not sure how much that added to the flavor, I may skip it next time.

What is the best cleanse for weight loss?

Posted by clstevens | Posted in Uncategorized | Posted on 08-12-2015


It can be confusing when it comes to the best way to lose weight. I am often asked what is the best cleanse for weight loss. flat-lean-stomachUnfortunately there is no magic pill. Wouldn’t it be great if there was? As I was working out with my trainer yesterday I said exactly that. My arms were throbbing from an awesome workout and I thought, if my arms looked as toned as they feel right now, this would be amazing and wouldn’t it be even better if I could just wish it to be so?! Since we all live in the real world, I will be sharing with you some tips on what to look for when researching a cleanse and some tricks and hints for keeping expectations in check. The first thing to know is that cleanses that put your body into a state of starvation will trigger your body to store fat, in other words, not lose it, so don’t do that. Intermittent fasting for a day or two is considered healthy but going for longer than 2 days without food is not a good idea. Look for a nutritional cleanse, something that will flood your body with nutrients as it cleanses. Make sure that it is organic or above organic standards, ensure that you are getting vitamins and minerals and are replenishing the body at the same time that you are cleansing it. If you are finding the days without eating a slog, remind yourself of the luxury that you have to choose to give your body a break and to not eat for a few days. Not everyone has that choice. Keep your mindset positive. Focusing on the scale can be very detrimental. Do not think of your cleanse as a quick fix, think of it as part of a new lifestyle, something that you will do regularly throughout the year. Each time you cleanse, make it a goal to come out of it with a new and better habit. Embrace something new, like having a sparkling water with lemon in it, instead of defaulting to ordering a soda at lunch. Choose a salad instead of fries for a side meal. Just make it your goal to come out of the program with one healthy habit. One healthy habit leads you to have better awareness and making better choices, it leads you to feeling better, not only in your body but also in your mind – you are in control.

Gluten Free, Vegetarian Thanksgiving dinner

Posted by clstevens | Posted in Recipes | Posted on 28-10-2015


ThanksgivingThis was the first year ever that I hosted my family for Thanksgiving. I was a little worried that some would be disappointed about the fact that I was not making anything traditional. No turkey, no breaded dressing, no mashed potatoes, no baked squash and no candied yams. I sent out my menu in advance just to get everyone prepared and I let them know that if they wanted to bring a pre-cooked piece of meat or a dish that to them would really make it Thanksgiving then they were more than welcome to do so. I was so pleased that everyone embraced this meal and no one opted to bring any meat or any other dish other than was was already discussed. They were so amazingly open to having a meat free, gluten free Thanksgiving and they all raved about it. I decided that it might be fun to share the recipes that I chose. I made some alterations to them all and I noted them along side each. I used organic options whenever possible.  I hope you enjoy!

Brussel Sprouts: http://www.finecooking.com/recipes/roasted-brussels-sprouts-caramelized-onions.aspx
I used balsamic vinegar instead of apple cider.

Greek Potatoes: http://allrecipes.com/recipe/31522/greek-style-potatoes/
I made with all yams but you can mix it up or do white.  I also add in more garlic that it calls for and I add onions.  Additionally if I have a full extra lemon around I like to slice half of it into quarters and spread throughout the dish while baking

Miso Gravy: http://www.domesticdiva.ca/blog/homemade-naam-sauce-miso-gravy/
I didn’t have sesame oil so I used peanut.  I just used whatever kind of Miso I had on hand, it wasn’t barley I don’t think.  I used a half a cup of ground oats instead of the spelt flour.

Lentil loaf: http://ohsheglows.com/2012/10/05/glazed-lentil-walnut-apple-loaf-revisited/
I subbed zucchini for carrots and oats for breadcrumbs, cranberries for raisins. For the glaze I used organic ketchup and half regular basamic and half specialty balsamic (this is thicker and had a cherry flavor)  I didn’t add in any extra sweetener as it requested and I used pepper flakes, just a shake or two.

Wild rice stuffing:  http://detoxinista.com/2014/11/wild-rice-mushroom-stuffing-vegan-gluten-free/
I subbed zucchini for the mushrooms.  (Thanks Mom for all the zucchini!)

Chelsea’s kale salad: http://cleansegirl.com/kale-quinoa-salad/
In this recipe I subbed rice for the quinoa and pumpkin seeds for the sunflower seeds and aged cheddar for the parmesan.  Check here for the lime honey dressing too.

Roasted Squash: http://www.food.com/recipe/roasted-zucchini-and-yellow-summer-squash-484546
I think we could have really improved this one if we actually put it on a roasting pan as was suggested. It would have actually roasted/caramalized this dish rather than just cook it which sometimes gets soupy as this one did. We added in a half a cup of feta at the end and used fresh garlic instead of powder.

Brownies: http://minimalistbaker.com/5-minute-espresso-walnut-brownies/
I topped them with a chocolate ganache that is not in this recipe: You can borrow from one of the Nanaimo bar recipes.

Maple pecan pie: http://www.epicurious.com/recipes/food/views/maple-pecan-pie-104528
I made a gluten free pie crust by finding a regular pie crust recipe and subbing ground oats for the flour and coconut oil for the lard.  In the past this has worked well but this time it turned it into more like a pecan crumble but it was still good.  A few substitutions in this recipe, I did not use flour, I used a TBSP of ground oats instead and I used coconut sugar instead of the two sugars it called for.  I put in a total of 3/4 cups of sugar vs one cup and I put in about 3/4 of maple syrup, I used about 2 TBSP of butter & 1 TBSP of coconut oil vs. 3 TBSP of butter and I added in a half a cup of chocolate chips.  I only did the switch up with the butter and coconut oil because we didn’t have enough butter or coconut oil.  I used Madegascar organic vanilla and I think that so far has been the best I have found.

Raw Nanaimo Bars: http://www.mylivingnutrition.com/2013/09/21/nanaimo-bars/
As you know I made two kinds.  I preferred these ones. They are a bit sweeter and they are also easier to source the nuts for as they take cashews vs. macadamia nuts – finding raw macadamia nuts is not easy I have found.  As of the posting date of this, this URL isn’t working.  I hope it comes back up! Otherwise I will be searching out and testing a new recipe.

Raw Nanaimo Bars: http://www.radiantrachels.com/vegan-nanaimo-bars/
These were less sweet and I had to buy ingredients that I don’t usually keep around, like macadamia nuts and almond milk.  I prefer the above ones.

Delicious lentil soup

Posted by clstevens | Posted in cleansing, Recipes | Posted on 27-10-2015


TLentilsoday I am on cleanse day #2 of my Isagenix cleanse and my boyfriend comes into my office and announces to me that he is hungry and wonders what he can eat. How can you tell who is responsible for making sure good healthy food is on the table around here? I decided to teach him how to make one of his favorite meals – lentil soup. It is so easy and quick to make that he can be eating it within the hour. You can easily double this recipe.

2 cups of red lentils
4 cups of water
1 onion chopped
6 cloves of garlic minced
1/2 inch of grated ginger
1 TBSP cumin
pepper flakes or cayenne to taste

Sautee the onion, ginger and the garlic either in coconut oil or just steam in water, while they are cooking add in the spices and mix together. Once they are soft, add in the rinsed lentils and the water.  Cover and let simmer until the lentils are soft anywhere from 20-30 minutes.  Eat as is or if you like, blend 3/4 to all of it in the vitamix to smooth it out.  You can add as much water as you like but adjust the spices accordingly.  Other options are to add a tablespoon of lemon at the end of cooking.  If you do not have fresh ginger or garlic around use powder.  I find this to be a very forgiving dish. Enjoy!



Low fat Greek Mediteranian Salad

Posted by clstevens | Posted in Uncategorized | Posted on 29-09-2015




I love Greek salads, they are easy, tasty and healthy.  I often will eat one as a full meal but I know my bf is always looking for something a little more substantial so I came up with this powered up version.  What I like about this is that you can prepare the beans days ahead and let then marinate in the fridge and they just get better over time.  It reminds me of the three bean salad idea that my mother used to make, does anyone know what I am talking about or was that just popular in my household?  Let me know what you think.  Serves 2

Use everything organic whenever possible
2 tomatoes chopped
1 English cucumber cubed
1 small sweet onion diced – I like my onion pieces quite small
6 TBSP of sliced olives – I prefer this because you get more olives in each bite & the calories are less.
4 TBSP of low fat feta cheese
Mix together in a mixing bowl.

1.5 cups of cooked garbanzo beans.  You can buy them in a can but I always soak mine and I prefer this as it is easy to do.  I soak over night in lots of water so that they can expand, I drain them and rinse them and put in boiling water with 1-2 tsp of baking soda.  The baking soda is key and helps give them a softer fluffier texture.  Google this to see what I mean.

Dressing:  I put all of this into my Isablender and it chops the garlic for me & whips it into a nice frothy dressing.
3 TBSP of fresh squeezed lemon juice
1 TBSP of good quality olive oil
4 cloves of garlic minced.  I like garlic so some people might find this too much.
1 TBSP of fresh oregano if you have it, if not, then used dried.
pepper to taste
If you have the time, marinate the beans overnight in this dressing, then the next day mix the beans and dressing into the vegetables.  If I have kale or lettuce that needs to be used, I will make a base of that in each large bowl and then put the mixture over top. This is a one dish meal.  If you are using kale, de-bone the stem and chop the leaves into ribbons & massage the dressing into the leaves with your hands.

Total calories per serving: 350-400
Wait 20 minutes after eating to know if you truly are hungry for more.  If you are, then eat, if not but you still want to eat, go for a walk, have a cup of herbal tea, have an Isadelight or do all three!


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