Tag Archives: clean eating

Savory BLT Breakfast

15 Jul

I made this breakfast for myself and my husband last weekend. It was a great alternative to the basic bacon and egg breakfast that we often eat. It was savory and hearty with lots of flavor. Here’s what you’ll need for it:


6 slices of bacon

2 cups of baby spinach

1/2 cup of cherry tomatoes, halved

4 large eggs

1 avocado, sliced


1. Heat a large skillet and add the bacon. Set aside a couple of tablespoons of the oil from the pan to use to fry the eggs.

2. Fry the eggs in a separate pan using the oil from the cooked bacon.

3. Meanwhile, add the spinach and tomatoes to the bacon and cook for a few minutes until spinach is wilted.

4. Plate the eggs. Top with the bacon, spinach, tomatoes and avocado slices.

5. Enjoy!

Paleo BLT Breakfast

I found this recipe on PaleoPlan. We really enjoyed it, and I hope you do too!


Linking Up with: Jen from Pink When and Jessica from All She Cooks

What I Ate-A Week’s Worth of Healthy Dinners

2 Jul

Last week was a tough week for me. The days were long, daunting, and stressful. Little Mr. woke up 2-3 times each night (teething is no fun for anyone!) and work was nightmarish. Through the stressful week, I found therapy in cooking. I cooked dinner every night this week (and Hubby helped most nights). I found most of the recipes online at Paleo Plan. I do not eat a strictly Paleo diet, but I’d say I am “practically Paleo”. The exceptions are that I eat rice, beans, and gluten free bread on occasion. I do enjoy Paleo recipes, and I found many yummy ones on this site. Here’s the meals I made this past week:

Monday: Mediterranean Chicken with Artichoke Quinoa Salad

Mediterranean Chicken-Capers, Tomatoes, Kalamata Olives

Mediterranean Chicken with Artichoke Quinoa

Tuesday: Italian sausage links with brown rice, black beans and a spinach salad

Spinach Salad with Strawberries, Tomato, Avocado, and Mushrooms by Eat Nap Play

Wednesday: Lime-Cilantro Pork and Sauteed Veggies with Lemon and Basil

Lime Cilantro Pork with Lemon Basil Veggies by Eat Nap Play

Thursday: Cilantro Turkey Burgers on a lettuce “bun” topped with avocado and red onion with sweet potato fries

Cilantro Turkey Burgers

Healthy Burger Toppings

Simple Sweet Potato Fries from Eat Nap Play

Friday: Spaghetti squash with Turkey Vegetable Meatballs and Vodka Sauce

Spaghetti Squash with Turkey Vegetable Meatballs by Eat Nap Play

My favorite of all these meals were the Cilantro Turkey Burgers. They were very flavorful and juicy. We will definitely be adding this meal to our arsenal. The Mediterranean Chicken is great too and really simple to make. I hope these recipes give you some healthy dinner options to try. Leave a comment and let me know how you like them. Enjoy!


Linking up with:

Beef and Broccoli Recipe

19 Jun

I want to share a new recipe with you guys. My hubby and I have made this twice now. It’s super simple and really yummy. We made it gluten-free, but you don’t have to.

Here’s the things you will need:

  • 1 lb. of beef cubes
  • 3 tablespoons of almond flour
  • 1/2 cup water + 2 tablespoons water
  • 2 tablespoons olive oil
  • 1/2 teaspoon minced garlic or garlic powder
  • 2 bunches of broccoli
  • 1 small onion, cut into chunks
  • 1/3 cup of tamari (gluten-free soy sauce)
  • 1 teaspoon grated (or ground) ginger
  • 1 cup brown rice

A few substitutions and side notes: I think this dish would be good with chicken too, but then it would have to be called chicken and broccoli. 😉 I haven’t tried it yet though, so let me know how it turns out if you use chicken. If you prefer, you can use corn starch instead of almond flour. I used brown rice flour the first time, but I liked the almond flour a lot better. You can use regular soy sauce if you want. I won’t judge. 😉 And, for the rice, we use this stuff. It’s a brown rice and quinoa blend. It’s organic, and it only takes 90 seconds in the microwave. Love it! We buy it at Costco all the time.


1. Mix 2 tablespoons almond flour, garlic, and 2 tablespoons of water in a bowl until smooth.

2. Add beef to bowl and coat with flour mixture.

3. In a wok or pan, stir fry beef in one tablespoon of oil until desired tenderness is reached. Set aside in a separate container and keep warm.

4. Stir fry broccoli and onion in remaining oil (1 tablespoon) for ~5 minutes.

5. Return beef to pan.

6. Mix 1/2 cup of water, remaining almond flour (1 tablespoon), tamari and ginger in a small bowl until smooth. Add to pan.

7. Cook over medium heat for two minutes.

8. Serve over rice and enjoy.

gluten-free, dinner, meal, beef, broccoli

recipe, beef, broccoli, gluten-free, dinner, meal

Let me know what you think about this recipe. I am going to add it to our go-to meals because it’s quick and there’s always leftovers for lunch. That’s a plus because then I don’t have to worry about making my lunch to bring to work the next day. What are some of your favorite go-to meals?


Paleo Chocolate Cupcakes

22 May

Chocolate Paleo Cupcakes

With my little man’s first birthday right around the corner, the cake question has come up many times. What type of cake do we want to have? Do we even want to introduce him to cake at such a young age? I have been a little hesitant to introduce him to sugar so early, not to mention all of the other additives in a store bought cake or cake mix. So, I have been searching around online for a couple of weeks looking for a “healthy” (Yes, I know cake is not healthy.) alternative. I wanted to find something with minimal ingredients that tasted good. I searched for a Paleo recipe knowing that it would be dairy free and gluten-free for our dietary needs. Baking Paleo and gluten-free can be a bit challenging and doesn’t always turn out the way it is intended, so I thought it would be a good idea to give this recipe a try before the day of the party. I tried them out on Sunday, and they were pretty darn good. The family came over and helped taste test them. My brother-in-law said they tasted like German chocolate cake. This was probably from the coconut oil that I used to make the frosting. I’m sure you are dying to know the recipe, so here ya go…

Ingredients for the cupcakes:

1/4 cup coconut flour

1/4 cup unsweetened cacoa powder

1/4 teaspoon baking soda

1/4 teaspoon sea salt

1/2 cup 100% pure maple syrup

3 eggs, room temperature


1. Preheat the oven to 350 degrees.

2. Mix the dry ingredients in a large bowl.

3. Beat the eggs in a medium bowl. Add the maple syrup to the eggs and mix well.

4. Add the wet ingredients to the dry ingredients and mix well with a hand or standing mixer.

5. Fill 8 cupcake liners to the half-way mark.

6. Bake for 20 minutes.

7. Cool thoroughly before frosting.

Chocolate Paleo Cupcakes

Ingredients for the frosting:

4 tablespoons of butter

4 tablespoons of coconut oil (solid)

5 tablespoons of maple syrup

4 tablespoons unsweetened cacoa powder

coconut flakes (optional)


1. Mix all ingredients together for 2-3 minutes until well combined.

2. Store in refrigerator until ready for use.

3. Frost cupcakes and enjoy.

*Note: The coconut oil has a melting point of 76 degrees. It is important that you mix it when it is solid and store the frosting and frosted cupcakes in the refrigerator to avoid melting.

Chocolate Paleo Cupcakes

Chocolate Paleo Cupcakes

Aren’t the wrappers so cute? I thought they would be perfect for the Mickey Mouse themed party. 🙂

Recipe inspired by Comfy Belly

Linking up with: Jessica and Kelly

These were really easy to make which is my favorite part. Let me know what you think about them. Would you try them for your next big event?


Eat Your Greens-Simple Kale Chip Recipe

1 May

I have been on a green food kick lately. I don’t know what it is, but I have just been craving everything GREEN! Last, night we had asparagus, the night before that we had salad, and kale the previous night. I had some left over kale, so I decided to attempt making some kale chips (again). The first time I tried it, I kinda burnt them. They weren’t so good. This time, I kept a very close eye on them.

Here’s what I did:

  • I preheated the oven to 325 degrees.
  • I used the flat leaf variety of kale (any kind will work though). After rinsing and drying it, I tore the leaves into bite size pieces.
  • I laid the pieces flat on a baking sheet.
  • I drizzled just a bit of olive oil on the leaves.
  • I sprinkled some sea salt on them, and…
  • I put them on the middle rack of the oven for 6 minutes.

Simple kale chips recipe

Then, wah-la! Delicious kale chips were made.

Simple Kale Chips Recipe

They were so delicious that my son even enjoyed them! It surprised me big time seeing as how he doesn’t like any vegetables.

Kale chips-Yum!

I think they’re his new favorite! Well, probably not, but at least he liked them (as you can see by the mess)!

Let me know how you like these! I love hearing from you!


Clean Eating: My Story-Part 3

22 Apr

Read part 1 and part 2 first.

The third part of my clean eating journey is what I call the “refinement phase”. This phase started when my son was about 2 months old. We discovered that he had blood in his stool. The doctor told us that this was most likely due to a dairy or soy sensitivity. Since I was breastfeeding, I cut these foods out of my diet immediately, and he soon recovered.

Since then, I have had small amounts of dairy on occasion, and it does not seem to bother him. I don’t eat soy often, so I doubt it was ever the problem. Recently, I tried to introduce a larger amount of dairy into my diet, and I was sooo sick. Dairy is one of the top ten inflammation-causing foods and some studies have suggested that nearly 75% of Americans have an intolerance to it. I never knew until I stopped eating it that I was part of this group. Are you?

Another food that I have recently discovered that I have an intolerance for is gluten. I got to spend my New Years Eve in the emergency room due to abdominal pain. NOT fun! I was there for 10 hours, had two CT scans, and a pelvic ultrasound. After all of these tests, the doctors were still unable to find out what was wrong. At least it wasn’t appendicitis, which is what they had to rule out. I was a bit upset that they could not find out why I was having the pain, and I decided to start looking into what could have been causing it. I came across a lot of information about gluten. I decided to exclude gluten from my diet for a couple of weeks just to see how I felt.

That was the BEST thing I have ever done for my body! Not only did my abdominal pain subside, but I had way more energy, I was not bloated, and I felt happier. It was scary to think that something I was ingesting for sustenance was potentially causing more harm than good.

Needless to say, I haven’t turned back to gluten, and I won’t be trying to add dairy back into my diet either. However, I can’t say that I am completely finished with the refining phase. I think that there are still things that I can clean up in my diet to perfect it. I will continue to experiment and research what the best options are for me and my body. I want to be the healthiest, happiest me I can be. And, I urge you to do the same. Like I’ve said before, it is a long process, but I don’t doubt that it is the best thing that I can do for my body.

Clean Eating

I’d love to hear your story or any questions you may have. Comment below to share.

If you’d like to read more posts about clean eating, check out these:

Clean Eating and Sweets

What is Clean Eating? 5 Guidelines to Follow

5 Tips for How to Eat a Clean Diet


Clean Eating: My Story-Part 1

19 Apr

Where to begin? Like I have mentioned before, I used to eat terribly. It never even crossed my mind that it would be beneficial in any way to eat better. I was young. I had no experience with eating healthy foods. I was brought up to eat foods that were convenient. More often than not, these foods fell into the processed food category. Pop tarts for breakfast, vending machine food and a soda for lunch, and hamburger helper or fast food for dinner made up a typical day of meals back then. I ate this way for many years and didn’t know the difference. As I got older, I started to put on a little bit of weight and I was always tired. I was irritable and falling into a state of depression. This started around my college years and slowly got worse as the years went on. It is only now, in hind sight, that I can see that my diet was to blame for these symptoms.

Things slowly started to change for the better over the last three years or so. It was a gradual process of learning and re-programming my mind and body to eat differently. There were many “phases” that I went through that were triggered by multiple events. The first “phase” of changing my diet was around the time of my wedding. My husband had started a health kick and wanted to eat better and start working out. We both started hitting the gym a few times a week and cutting out the crap from our diet. The main thing we cut out during this phase was fast food. We were notorious for late night partying and topping off the night with a good ole run to Jack-in-the-Crack. We both slimmed down a bit for the wedding day and even kept away from the fast food afterwards. We would stop by a fast food joint every now and then if we were on the road, but nothing near the amount we had eaten in the past. We started to find more recipes and cook at home more often when we started living together. We got a grill, and my hubby became an expert grill master. However, we were still buying some processed foods, still consuming too much food, and still eating sweets. We were also eating out and drinking alcohol every weekend.

no fast food

The next phase would soon put a stop to this (well, most of it anyway). Read part 2  and part 3 here.


Clean Eating and Sweets

9 Apr

I get this question often…”What can I have to satisfy my sweet tooth while eating a clean diet?” This is a great question. I love my sweets, and this is one of the areas that I struggle with from time to time. That being said, it is one of the most important struggles to get control of in order to make clean eating a way of life. You need to rid your body of the toxicity of refined sugar, and I am not going to tell you it’s easy. Although, I will tell you that you will feel better on the other side, and you will be happy you did it. Detoxifying your body of processed sugar usually takes about two weeks. In this time, be sure you are paying close attention to your food labels. The most important part to read is the ingredients section. Sugar is added to so many things these days, things that you wouldn’t even think of, and it goes by at least 50 different names (e.g. cane juice, malt syrup). This makes it more difficult to interpret what’s in your foods, and this is how companies want it to be. This is one of the reasons why it is so important to steer clear of processed foods altogether.

Eat less sugar

 What makes this process less overwhelming is to focus on the foods you CAN have, not the ones you cannot. Some foods that I CAN eat to satisfy my sweet tooth are apples with almond butter (all natural), banana slices and peanut butter (all natural) on a piece of toast (whole grain), or a protein smoothie with berries. I use raw honey as a sweetener for baking things like my pumpkin muffins. I also like Lara bars for a sweet snack. These have no sugar added (except the ones with chocolate chips in them-avoid these) and are made from dates which make them sweet. I really like the cashew cookie one because it is made from just cashews and dates. Simple and yummy!

As for artificial sweeteners, there has been some research starting to emerge that is showing that they are not good for us. I avoid these as well. Because artificial sweeteners are even sweeter than real sugar, they only increase the cravings, so avoiding these will help you kick the habit.

I hope this has helped answer the question of what to do about eating clean and wanting to have a sweet treat now and then. Trust me, it gets easier with time, and your body will thank you for it!


Gluten-Free Pumpkin Pancakes Recipe (Modified)

7 Apr

I made my gluten-free pumpkin pancakes again this morning. Since I am doing the clean eating challenge this month, I wanted to find a way to omit the brown sugar without sacrificing the sweetness. So, instead of the tablespoon of brown sugar, I added half a banana and an extra 1/4 cup of water. They turned out really yummy, and they are sweet and moist enough to not even need the extra calories of maple syrup. If you want to use syrup, make sure it’s 100% maple syrup if you are eating clean. Here is the modified recipe:


  • 1/2 cup brown rice flour
  • 1/4 cup coconut flour
  • 1/4 cup tapioca flour
  • 1/2 tsp. baking soda
  • 1 tbsp. pumpkin pie spice
  • 1 tsp. cinnamon
  • 1 cup pumpkin puree
  • 1/2 a banana
  • 2 eggs
  • 1/2 cup water
  • 2 tbsp. honey
  • 1 tbsp. olive oil
  • 1 tsp. vanilla extract


  1. Mix all dry ingredients in a medium bowl.
  2. Beat eggs in a small bowl. Add the remaining wet ingredients to the eggs and mix well.
  3. Add the wet ingredients to the dry ingredients and mix with a large spoon until well blended.
  4. Pour 3-4 tbsp. of batter into a nonstick pan to form a pancake. Heat until brown, flip, and cook other side.
  5. Enjoy!

Gluten-free Pumpkin Pancakes

Let me know what you think of these by leaving a comment below. Hope you like them!



Hearty Pumpkin Muffins

5 Apr

I  just made some delicious, hearty and healthy muffins. They are made with all clean ingredients and are easy to make. That’s my favorite kind of recipe! These muffins have just the right amount of sweetness and are only about 200 calories each.

Here’s what you’ll need:

  • 1/2 cup coconut flour
  • 1/4 tsp baking soda
  • 1 tbsp pumpkin spice
  • 1 tsp ground cinnamon
  • dash of sea salt
  • 1 apple, peeled and grated
  • 5 baby carrots, grated
  • 1/2 cup chopped, raw almonds
  • 1/4 cup raisins
  • 6 eggs
  • 1/2 cup coconut oil
  • 1 tsp vanilla extract
  • 2 tbsp honey
  • 1/4 cup pumpkin puree


  1. Preheat oven to 350 degrees. Line a muffin tin with paper cups or lightly coat with nonstick cooking spray.
  2. Mix the first 5 ingredients in a large bowl.
  3. Add apple, carrots, almonds, and raisins to bowl and stir until well mixed.
  4. Beat wet ingredients in a separate large bowl.
  5. Add the dry ingredients to the wet ones, and mixed until combined.
  6. Fill muffin cups and bake for 25 minutes.

Hearty Pumpkin Muffins by EatNapPlay

Hearty Pumpkin Muffins by EatNapPlay

Hearty Pumpkin Muffins by EatNapPlay

Did I mention these are gluten-free? Another plus!

My coworker made these muffins and brought me a couple into work along with the recipe. I modified it a bit as the original recipe called for walnuts instead of almonds, 1/2 cup of pitted dates instead of the raisins, 1/4 cup of sunflower seeds (which I omitted), and it also called for a whole cup and a half of grated carrots. You can add any of these ingredients back in if you’d like.

I have also made a version without the nuts, but I prefer it with them. It adds more substance and a little crunch.

Let me know if you try these hearty muffins and how yummy they turn out. Also, if you have some left over pumpkin, try out this recipe for pumpkin pancakes.


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