Vegetables

Clean Burn Shape Friendly: Recipe #2

BeFunky_image (15).jpgContinuing with the recipe theme, I am going to share with you another Clean Burn Shape friendly recipe. This is my own recipe I’ve tested out and adapted a few too many times till it was perfect. I’ve noticed the reason why most people cheat on their cleanse or nutritional goals is because they feel deprived and as though they’re missing out. The chickpea pizza recipe I have for you will have you fooled into thinking you’re not even on a cleanse anymore! You’ll feel as though you’re cheating with this meal, that’s how delicious it really is. This pizza crust is made simply from garbanzo (chickpea) flour. I buy the Bob’s Red Mill brand it is strictly just beans no gluten or sugars added. On the cleanse vegetables and legumes are allowed, so that will be the only thing we will use when making this pizza. The crust is packed with tons of fiber that is actually easier to digest since the beans are already broken down into such tiny particles, making it easier to digest and absorb the nutrients. If you’d like to make this pizza after your Clean Burn Shape experience then feel free to use an organic pizza sauce, and add on some cheese or veggie mozzarella!

Chickpea Pizza1260C164_GarbanzoBeanFlour_f_750 Crust Ingredients: Serving: One Personal Pizza ½ cup garbanzo bean flour ¼ cup of water 1 tsp salt and ½ tsp pepper 1 Tablespoon melted coconut oil or olive oil

Topping ingredients: 1 Tablespoon of Olive Oil or Non-stick cooking spray can be used 1 Zucchini Sliced ¼ Onion chopped ½ cup Spinach ¼ cup Mushrooms ½ Cup of Tomatoes or Roasted Red Peppers Any other vegetable toppings of your choice: olives, artichokes, kale, broccoli etc….

Directions 1.Preheat the oven to 400. 2.Add all of the crust ingredients into a bowl and stir until a ball forms. 3.Pour the dough onto a pizza stone and shape into a pizza round with your hands. Extra oil and flour can be used if it feels too sticky. 4.Bake for 12 minutes and then remove from the oven. While it is baking you can prep the toppings. 5.Sauté the vegetables with the oil or non-stick cooking spray in a pan at medium heat. Add any seasonings such as sea salt, pepper or oregano for a pizza taste. If you want a pasta sauce taste then blend your tomatoes separately in a blender and season with salt pepper and oregano. 6.Assemble your pizza. If you made a sauce out of the tomatoes then spread the sauce down first and top with sautéed vegetables. 7.Turn the oven down to 375 and bake for 10-15 minutes longer, until the bottom of the crust is a golden brown. 8.Enjoy!

Crust Recipe is Adapted From: www.ashleyharperevans.com

Clean Burn Shape Friendly: Recipe #1

zucchiniI've had a lot of people recently ask me for recipes that were Clean Burn Shape friendly while they are on their 10 day and 30 day cleanse, or healthy recipes for even after the program. Clean Burn Shape recipes need to be grain free, dairy free and vegan in order to meet the 10 day cleanse guidelines. The recipe I have today for you will keep you feeling satisfied and it tastes simply delicious! Stuffed Zucchini Boats are easy and simple and they can be prepared ahead of time. I had this recipe for dinner last night. I cooked them up the night before and re-heated them that evening and they held up great!Zucchini has some incredible health benefits such as: • Fights Inflammation • Lowers Blood Pressure • Vitamin C • Hydrating food, 95% water content • Cancer Fighting Effects

Stuffed Zucchini Boats Serves 2 Ingredients: 4-8″ long zucchini, cut in half length-wise 1/2 tbsp coconut oil 1/2 cup Vidalia onion, diced 1 clove garlic, minced 1 red bell pepper, diced 1 green bell pepper, diced 1 cup tomatoes, diced 1 cup cooked chickpeas (if canned, drained and rinsed first) 1/2 cup mixed greens, (spinach or kale) 1/4 cup diced olives (optional) 1 tbsp herbs de provence or dried Italian seasoning Salt and Pepper to taste

Directions: Preheat the oven to 350°F and get a large baking dish. Scoop out the insides of the four zucchini halves and chop it into small pieces. Melt the coconut oil in a large pan over medium heat. Once the pan is hot, sauté the onion and garlic together until the onion starts to turn clear. Next, place the bell peppers, tomatoes, scooped zucchini, chickpeas, greens and herbs into the pan and sauté until the greens are wilted. Add the olives, salt and pepper to taste. Fill the zucchini “boats” up, with equal amounts of the filling and place in the baking dish. Bake for 15-20 minutes, and serve warm.

Recipe Adapted From: www. ashleyharperevans.com

Real Benefits of Veggies and Fruits

You've heard it before: Eat your vegetables. We are hit over the head with it from our doctors, nutritionists, news media, friends, crazy fad diets, legit fad diets, and the list goes on and on. BUT if someone were to ask you straight up "Why? Why should I eat vegetables?" how would you answer it? "Uh... they are good for you?".... Haha... Yes, that's true, but let's break that down a little more so we know why they are good for you...

All around us are toxins... They float in the air we breath. They are in the lotions and cosmetics we put on. They are in the foods we eat. Our body makes toxins depending on our stress levels. The list can go on and on. These toxins do free-radical damage (just a fancy term for the breakdown of your cells) to your body, causing it to become full of symptoms - ranging from faster aging to illnesses to deadly diseases. Vegetables and fruits have anti-oxidants (think of this as a kind of cellular medicine). These fight against the inevitable damage done to our bodies will succumb to throughout our lifetime. They also provide necessary nutrients for optimal recovery from our workouts!

Below are some real benefits of eating your veggies and fruits: Vitamin C

Can be found in: Citrus Fruits, Cabbage-like Vegetables, Cantaloupe

Beneficial for: Healing wounds & strengthening bones, teeth, and blood vessels

Vitamin E

Can be found in: Green leafy vegetables, nuts, seeds

Beneficial for: Promoting heart & respiratory health and helps maintain healthy brain function

Beta-Carotene

Can be found in: Broccoli, Spinach & other dark leafy greens, Deep orange vegetables and fruits

Beneficial for: As a pre-cursor to Vitamin A (necessary for the growth and repair of body tissue)

You may be in a situation in which you have a nutrient deficiency, or be struggling with an infection or disease in which nutritional therapy my be of a benefit. If this is the case, may I suggest to contact a Naturalpath doctor. They should have the ability to do a blood test to see what you may be deficient in, and be able to give you higher doses of those nutrients. Email me at lisa@synergykt.com if you would like a referral or if you have any questions!

~Girya Runner (Lisa Garon)

Eating Healthy When Dining Out Stressing You Out?

It can be very, very difficult for eating healthy when you dine out and optimally it is pretty much impossible to eat 100% healthy at any typical restaurant. But here's a few guidelines taken from the Zone Diet, which I do not follow per se, however couldn't agree more with their recommendations. I've also expounded and added a few of my own.

The Healthy Dining Rules For Eating Out.

1. Never eat the rolls. If you’re going to eat carbohydrates, save it for dessert.

2. Always choose a clean protein entrée and ask to replace any starches or grains with extra vegetables. Be sure to ask what oils they use to prepare them. If it is not olive or coconut oil then ask to get them steamed and never boiled. We want them as close to alive as possible.

3. While waiting for dinner, have a glass of water... or two. This will curve your cravings and fill you up a bit.

4. If the protein you order is significantly greater than the size of your palm, take the excess home.

5. Determine whether the carbohydrates on your plate are favorable or unfavorable. If you’re eating favorable carbohydrates, have double the volume of carbohydrates compared to the protein portion.

So what is a "favorable" carbohydrate you ask? Good question!  I would say that if they are alive, close to alive, and are colors of the stoplight (red, green, yellow/orange) than you're in favor.

6. If dining out is not complete without dessert, then don’t eat any grains or starchy carbohydrates during the meal. Order whatever you want for dessert, but eat only half. Share it with someone else and never take the leftover dessert home. If you do you'll eat it.

These are all good for dining out, but I would personally still eat as many non-starchy veggies as I can get with my meal, no grains, always starting with as big of a salad as I can get, drink only the substance of life (aka good ol H2O) which is what I do anyway, and then if I wanted dessert I'd have it. I rarely eat the dessert when I'm out anyway cause when I get home I have amazing Coconut Bliss icecream made dairy free (coconut milk instead), soy free, gluten free, and the Cherry Amaretto flavor is TO DIE FOR. :)

Most of the time I dine out only a one or two times a month so it's definitely a treat and not an all the time thing; however there was a time that I'd eat out almost every day. I really do enjoy going out, but it's ultimately not healthy to eat right off the menu when ordering. Always modify and tweak menu items the way you should in order to enjoy the dining experience and remain as healthy as you can. Sure the food is great, but overall dining out- to me- is more about the atmosphere and company than anything else.