Category: "Clean Eating"

Gluten-Free Maple, Fruit and Nut Granola

February 26th, 2017 | no comments

Hello friends!

Today I’m back at it with a super simple recipe that is one of my all time favorites. I’m in my last few days of pregnancy and waiting for this sweet baby girl to arrive so stocking the fridge and pantry for postpartum convenience has kept me busy. For all of my mamas-to-be or new-mamas, Oats have been linked to a boost in milk supply so it’s a great food to reach for if you’re breastfeeding. Dried fruit and nuts provide a delicious boost of protein and energy which is great for new mamas who need all of the energy they can muster up for caring for a newborn. So it made sense to me to make my own granola since it’s easy to grab, tops well over yogurt for breakfast and salads or sweet potato for a heartier meal (try it!). 

This recipe is SO easy. It’s all about the mix, bake and wait. You can’t go wrong. Another reason I love it is because you can really mix in any fruit and nuts and seeds you have on hand. I hope you enjoy! If you make this delicious granola, tag me in your posts @DeeLynn78 on Insta, @DeeLynn on Twitter and #createyourgreatlife. Happy Baking! 

Gluten-Free Maple, Fruit and Nut Granola

You’ll need:

  • 3 cups GF rolled oats
  • 1/2 cups raw nuts (I used walnuts and almonds)
  • 1/4 cup shaved unsweetened coconut flakes 
  • 1 tbsp raw hemp hearts
  • 1 tbsp raw chia seeds 
  • 2 tsp organic cinnamon powder 
  • 1 tsp Himalayan salt
  • 1 tsp pure vanilla extract 
  • 1/3 cup coconut oil 
  • 1/3 cup grade b maple syrup 
  • 1/3 cup dried fruit (I used unsweetened cranberries and apricots) 

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To Make:

Preheat oven to 300 degrees and line a baking sheet with parchment paper. In a mixing bowl add dry ingredients (leaving out the dried fruit) and mix thoroughly with a wooden spoon. In a small bowl mix melted coconut oil with the maple syrup and vanilla extra and whisk until its (mostly) incorporated. Next, slowly drizzle wet ingredients into the dry mixing bowl ingredients and mix thoroughly until all of the oats and fruit are incorporated. 

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Spread the oat mixture evenly onto your lined baking sheet. Bake for 40-50 minutes stirring every 10 minutes and flipping the sheet halfway through to encourage even baking. Once baked, let cool and dry completely. The oats will harden as they cool and dry out. 

Once the oats are cooled add your dried fruit and stir mixture to evenly incorporate. If you want to get really fancy you can add some dark chocolate chips too (I love to add when I’m giving this as a gift). 

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Store in an air tight glass container in a cool dry place. If giving as a gift, tie a cute ribbon around the neck of the jar and add a homemade tag — makes a great hostess gift! I love to enjoy it over coconut yogurt with fresh fruit – YUM! Enjoy! 

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Two Immune-Boosting Tea Recipes for Cold Season

December 5th, 2016 | no comments

Is it really December already??

Want to see my latest magic trick? I call it…the hidden belly! ;) I can’t believe I am in my THIRD TRIMESTER already…if you’re interested, I’ll have another pregnancy update up on the blog later this week.

 Now you see it… now you don’t. GETTING BIG! :)img_4193

These past few weeks have been very busy between my best friends wedding in Montauk, a weekend getaway in the Catskills and a cross-country trip to San Francisco for Thanksgiving. All of this travel and excitement have been keeping this mama-to-be on the run and you know what… I think it finally caught up to me. Last week I was knocked out with a H-O-R-R-I-B-L-E head cold. NOT fun at 7 months pregnant! 

Stuffy nose, tons of head congestion and pressure, sore throat… you can imagine it was overall pretty uncomfortable. Pre-pregnancy, I am the type of person who tries to avoid taking pain or cold medication unless absolutely necessary. I prefer home remedies even though they do require much more patience. Now that I’m pregnant and cold medicine is not an option, I learned and even bigger lesson in patience last week. My body needed extra TLC and nutritious foods especially eliminating dairy (mucus producing), caffeine, sugar and processed foods which I always recommend doing to make it easier for your body to go into HEALING-MODE when you’re immune system is burdened with a cold. 

Since it’s cold season, I wanted to share two of my go-to teas that are great for soothing a sore throat, boosting your immune system, helping to clear your sinuses and taste delicious. You can enjoy these any day of the week but especially great to reach for them when you’re feeling a little under the weather. 

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SPICED APPLE CINNAMON TEA

You’ll need: 

  •  1/2 Sliced Organic Apple
  • 2 organic cinnamon sticks
  • 3 – 4 slices fresh ginger
  • 1 tsp Manuka Honey 10+

To Make:

Add all ingredients to your teacup, pour boiling water over ingredients and steep for 5 minutes. Enjoy!

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IMMUNE-BOOSTING LEMON GINGER TEA

You’ll need:

  • 1/4 organic lemon, sliced
  • 4 slices of fresh ginger
  • 1 tsp Manuka Honey 10+
  • 1 tsp organic cayenne pepper 

To Make:

Add lemon and ginger to your tea cup. Pour boiling water over ingredients and steep for 3 – 5 minutes. Stir in honey and cayenne. Enjoy immediately.

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Hope you enjoy these soothing tea’s and feel better soon!

6 Ways to Transition Your Mind, Body and Soul into Fall!

October 20th, 2016 | no comments

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I think I do this every Fall. The first signs of cool crisp air and colored leaves and I fall back in mad love with this beautiful season here in New York. Each season in the northeast has its own distinct characteristics, flavors and activities and I really love to embrace each one with open arms (and a willing appetite!). 

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Today I thought I’d share my favorite ways to transition your lifestyle to Fall. I used to rush through the seasons and find myself asking where the time went. Now, I embrace each season by allowing myself to be present as the changes in weather naturally change my perspective, taste buds and life, and I find it a lot more fulfilling. 

Below are 6 simple ways to transition your mind, body and soul into Fall this year and allow you to make the most of the precious season! 

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1 – Fall Flavors - some of my favorite fall flavors are pumpkin, cinnamon and chili spice. I always keep organic canned pumpkin on hand to add to oatmeal pancakes, make easy blender muffins, mix-in to soups and curries, smoothies and more. The hearty and rooting flavor is the perfect blanket for your palette this time of year. Next up is cinnamon, which help with circulation to keep you nice and warm. Cinnamon is warm and grounding and my favorite ways to use this spice are sprinkled over oatmeal or on top of a sliced apples, whole cinnamon stick in your tea and folded into homemade curries (perfection!). My other favorite flavor this time of year is chili powder. Fall just screams hearty, stick-to-your-gut and warm-you-from-the-inside kinda meals and for me that means lots of delicious Chili creations. 

Some of my favorite recipes: Clean Pumpkin Pie Granola and Cinnamon Apple Chips

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2 – Dark Nail Polish  – This one seems a bit silly but keeping my nails painted and manicured has been a long-time self care practice that I cherish. I look at my hands all day long and when my nails are done I feel a little more of a pep in my step. Changing the color of my nails to fit my mood is a fun little ritual where I get to match my internal mood to something on the outside. A dark fresh mani really screams FALL IS HERE to me, after all those light and bright colors I wear all summer. Some of my favorites are by Essie (Sole Mate, Wicked and Groovy Grape) and OPI (Lincoln Park After Dark and You Don’t Know Jacques). 

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3 – More Luxurious Self-Care Practices – This is the time of year when it starts to get darker earlier and my body is craving more rest and relaxation from those super active months we’re coming off of (especially now at 5.5 months pregnant!). I love to incorporate luxurious self-care practices 2-3 times a week like a warm Epsom salt bath, face and eye masks, coconut oil or avocado hair mask, lavender and eucalyptus in my oil diffuser, cozying up with a new good book (right now I am reading Big Magic by Elizabeth Gilbert), journaling and getting in bed extra early. These little moments that I create within my day and throughout the week help me feel rested and rejuvenated especially during the time of year when my body wants to slow down a bit. I also like to keep fresh flowers and candles in warm scents like pumpkin spice and cinnamon apple in the house!

Some of my favorite posts with Self-Care ideas: This one about How to Love Yourself to Combat Self-Doubt and 

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4 – Declutter Closets – This is an activity I recommend doing at the start of each season. If you get in the habit of doing this 2-3 times a year it becomes less burdensome then doing it once every 5 years and getting completely swallowed. Each season I take everything out of my closet, make piles for donation, hand-me-downs to sister and friends, some for resale in my Poshmark closet and a toss pile for anything that is falling apart (usually old shoes). It is so refreshing to color coordinate, donate clothes that no longer fit my lifestyle or personality and make space. Holding onto things you don’t need creates emotional weight that does not serve us. I promise that if you get into this habit every few months this will not take more than an hour or two one afternoon!  

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 5 – Continue to Spend Time Outside – Your instincts might tell you to staying inside but being outside during autumn has got to be one of the more beautiful experiences ever. With the crisp cool clean air and the changing colors of the leaves to those beautiful yellows, oranges and reds, spending time in nature in the Fall is an invigorating experience. Every year we spend a weekend in the Catskills, NY to hike, cozy up to a fire and enjoy the cool fall days away from the city. It is one of my favorite traditions. I love to jog outside during this time of year too as the cooler weather makes for an enjoyable jog and there is so much to observe just looking at all of the various leaves changing at my local park here in Brooklyn.

And checkout my post for How to Naturally Combat Seasonal Allergies 

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 6 – Eat Seasonally – I love to visit my local farmer’s market this time of year to switch up to goodies that will stock my fridge with local, seasonal favorites. This time of year I gravitate towards butternut squash, delicate squash, acorn squash…okay, really any kind of squash!! I love to see the selection of apples and greens change over too. Ask your farmer what were the best crops that week and how to prepare them if you’re unsure, they have great advice! Eating seasonally allows you to give your body exactly what it needs during each time of year. Turning to warming root vegetables, hearty squash and pears and apples are what you’re body will want to keep you warm and full during these cooler months. 

Right now I am LOVING this vegan, gluten-free Butternut Squash and Lentil Chili recipe

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What are some of your favorite ways to transition your mind, body and soul into Fall??

Vegan Butternut Squash, Black Bean + Lentil Chili

September 28th, 2016 | no comments

I think Autumn has got to be my favorite season to be in the kitchen. The markets are full of hearty root vegetables and a plethora of different shaped and colored squash. I’m always inspired to make hearty and cozy recipes like an all time favorite of mine…Chili. 

Well, I had this gorgeous butternut squash laying around, and typically my go-to is roasted butternut squash or butternut squash soup but for some reason I had a calling to try something new. Low and behold, this new recipe for Butternut Squash, Black Bean and Lentil Chili that is surely one for the books. I added in smoked paprika to add some smokey sweetness to the recipe and I am IN LOVE with the end result. 

I want to warn you…my spices measurements are not exact. I am such a “cook from the heart” gal and especially when it comes to chili and soups that I really do taste along the way and adjust the flavors accordingly. I will do my best to lay out the ingredients here but I give you FULL permission to cook, taste and adjust until it is JUST right for you. 

Vegan Butternut Squash, Black Bean + Lentil Chili 

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You’ll Need:

  • 1 small butternut squash, peeled and chopped
  • 1 medium white or yellow onion, chopped
  • 1 red pepper, chopped (yellow would work too, I just found red pepper at my farmer’s market that day)
  • 2 cans organic black beans, drained rinsed
  • 1 can organic garbanzo beans, drained rinsed
  • 1 cup red lentils (any color will do), rinsed
  • 1 can organic crushed tomato
  • 1 carton of organic vegetable broth
  • 1 empty bean can filled with water 
  • 3 cloves garlic, minced
  • 2 – 3 TBSP tomato paste
  • 3 TBSP Chili Powder*
  • 1 TBSP Garlic Powder*
  • 1 TBSP Onion Powder*
  • 1 TBSP Cumin*
  • 1 TSP Smoked Paprika*
  • Pinch of Cayenne pepper (adjust to your heat liking)*
  • Himalayan Pink Salt, to taste*

*Feel free to taste and adjust spices along the way to your liking! 

To Make:

In a large put over medium heat, add 2 TBSP of olive oil and stir in chopped onions. Stir for 1 – 2 minutes, then add in the butternut squash, garlic and chopped red pepper. Add a pink of salt and stir for another 2 – 4 minutes. Once you see the butternut squash start to deepen in color (as its cooking), add in rinsed black beans, garbanzo beans and lentils and another pink of salt (layering on the flavor!). Stir for another 1 – 2 minutes and then add in tomato paste, crushed tomatoes and all of the spices (I like to mix the spices together in a separate bowl first to fully incorporate before adding to the pot).  

Once the spices have been added, add in the carton of vegetable stock and 1 bean can’s worth of water. Stir well, bring to a boil and then cover the pot, lower the heat and simmer fro 30 minutes. I stir every 10 minutes or so and adjust heat if necessary (you do not want to burn). If you see the chili getting too thick (depending on the lentils, they can soak up A LOT of water), add in a bit more water. Adjust spices to your liking and continue to stir so all of the flavors are well blended. The chili should begin to thicken up and be ready to eat after about 30 minutes (really until the squash and lentils are tender!). 

Optional: Top with fresh lime juice, sliced jalapeno or cheddar cheese (if you’d like!). When we want to add something creamy, I use 0% Fage Greek yogurt instead of sour cream and it’s perfect!

Without the toppings, this recipe is vegan, gluten-free and dairy-free! 

Let me know if you make this recipe! 

Butternut Squash, Black Bean + Lentil Chili
Vegan, Gluten-Free and Dairy-Free
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Ingredients
  1. 1 small butternut squash, peeled and chopped
  2. 1 medium white or yellow onion, chopped
  3. 1 red pepper, chopped (yellow would work too, I just found red pepper at my farmer's market that day)
  4. 2 cans organic black beans, drained rinsed
  5. 1 can organic garbanzo beans, drained rinsed
  6. 1 cup red lentils (any color will do), rinsed
  7. 1 can organic crushed tomato
  8. 1 carton of organic vegetable broth
  9. 1 empty bean can filled with water
  10. 3 cloves garlic, minced
  11. 2 - 3 TBSP tomato paste
  12. 3 TBSP Chili Powder*
  13. 1 TBSP Garlic Powder*
  14. 1 TBSP Onion Powder*
  15. 1 TBSP Cumin*
  16. 1 TSP Smoked Paprika*
  17. Pinch of Cayenne pepper (adjust to your heat liking)*
  18. Himalayan Pink Salt, to taste*
Instructions
  1. In a large put over medium heat, add 2 TBSP of olive oil and stir in chopped onions. Stir for 1 - 2 minutes, then add in the butternut squash, garlic and chopped red pepper. Add a pink of salt and stir for another 2 - 4 minutes. Once you see the butternut squash start to deepen in color (as its cooking), add in rinsed black beans, garbanzo beans and lentils and another pink of salt (layering on the flavor!). Stir for another 1 - 2 minutes and then add in tomato paste, crushed tomatoes and all of the spices (I like to mix the spices together in a separate bowl first to fully incorporate before adding to the pot).
  2. Once the spices have been added, add in the carton of vegetable stock and 1 bean can's worth of water. Stir well, bring to a boil and then cover the pot, lower the heat and simmer fro 30 minutes. I stir every 10 minutes or so and adjust heat if necessary (you do not want to burn). If you see the chili getting too thick (depending on the lentils, they can soak up A LOT of water), add in a bit more water. Adjust spices to your liking and continue to stir so all of the flavors are well blended. The chili should begin to thicken up and be ready to eat after about 30 minutes (really until the squash and lentils are tender!).
Notes
  1. Optional: Top with fresh lime juice, sliced jalapeno or cheddar cheese (if you'd like!). When we want to add something creamy, I use 0% Fage Greek yogurt instead of sour cream and it's perfect!
  2. *Feel free to taste and adjust spices along the way to your liking!
DeAnna Lynn Englezos, Certified Life Coach, Wellness Expert, Speaker http://createyourgreatlife.com/

Wild Blueberry Vanilla Gluten-Free Overnight Oats

September 15th, 2016 | no comments

Even though I haven’t been “back to school” in many years, every September I feel that back to school mentality. I get things in order for fall, do some cleaning and organizing, purchase a few new goodies and stock up the fridge after being ‘on-the-go’ all summer! Can you relate?

September always seems to be a busy month, doesn’t it? New projects, new routines and for lots of weekend plans. During busy months, I love to turn to quick and easy recipes that are not only delicious but keep you fueled to face the day ahead. 

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Overnight oats is a gluten-free breakfast that is packed with protein and provides the perfect blank slate for almost any flavor combination. 

One of the reasons I love Overnight Oats is because I can prepare the night before in minutes (I’ve got two servings down to less than 5 min prep), pop it in the fridge before bed and wake-up to a hassle free breakfast! I love that. 

Today I am sharing a sweet and comforting combination of wild blueberries and sweet vanilla. I plan to post more variations throughout the fall, like my Stone Fruit Overnight Oats – yum! I hope you enjoy this one! 

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Wild Blueberry Vanilla Overnight Oats

You’ll Need:

  • 2/3 cups gluten-free rolled oats
  • 1 TBSP chia seeds
  • Small dash of Himalayan Salt
  • 1 TSP Organic Cinnamon
  • 2 TBSP wild blueberries (frozen)
  • Organic Vanilla Almond Milk (to cover the mixture)

To Make:

The night before you’d like to enjoy, add the contents in the order above into a mason jar. I like to pour the almond milk until it just about covers the oat mixture (the oats will absorb some of the liquid overnight). Cover tightly and shake for 30 seconds until mixture is fully incorporated. Pop in the fridge!

The next morning, top with sliced almonds (optional) and ENJOY your hassle-free, prep-free breakfast! :)

 

Crazy Good Lemon Basil Quinoa Tuna Salad

August 9th, 2016 | no comments

 I love meals that come together quick, are packed with nutrition and don’t ever skimp on flavor. YOU. KNOW. THIS. ABOUT. ME. ;) 

So, today I am sharing with you a meal that was too good to keep to myself. A while back I shared my love of Wild Planet Foods, specifically their wild albacore tuna. If you missed it, you can read all of my thoughts on canned tuna and one of my all time favorite recipes for tuna salad, aside from the one below.

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In today’s recipe, I can’t quite figure out who is the star… the delicious fluffy (and protein-packed) quinoa, the tuna, all the fresh summer veggies and herbs or the refreshing lemon? It just all comes together so perfectly. 

This one would be great over a bed of fresh greens, on its own or to take to a summer BBQ. I mention that because a lot of people ask me how to “stay healthy socially,” I might even do a whole post about it if there’s interest. One of the ways I do that is by bringing a dish I know that I can eat and that everyone will love. Its also a great way to introduce healthier options to your friends and family. 

 Crazy Good Lemon Basil Quinoa Tuna Salad

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You’ll Need:

  • 1 cup uncooked organic quinoa
  • 1 can Wild Planet  Wild Albacore Tuna
  • 1/2 a white onion, diced
  • 1 medium carrot, chopped
  • 1 cup organic garbanzo beans
  • 1 ear of fresh corn, steamed and removed from the cob
  • 1 handful of fresh basil or parsley, finely chopped 
  • 4 TBSP Organic cold-pressed olive oil
  • 2 TBSP White Vinegar 
  • Juice of 1/2 a lemon
  • Pinch of Himalayan Salt to taste
  • Sprinkle of black pepper optional

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To Make:

Start by cooking the quinoa according to the package. I like to rinse and then add it to a pot with 2 cups water. Bring to a boil then cover, lower the heat and simmer for 20 – 30 minutes until cooked. Let completely cool. 

In a small bowl, use a fork to flake the tuna until it is very fine. 

Next, in a large mixing bowl combine cooked quinoa, flaked tuna, onion, carrot, corn, garbanzo beans and mix to incorporate with a wooden spoon. Fold in chopped herbs. 

In a small bowl, combine wet ingredients for the dressing using a wisk: olive oil, vinegar, lemon juice, salt and pepper. Adjust olive oil and vinegar to your liking. 

Slowly add the dressing to the quinoa and mix thoroughly with a wooden spoon. 

Refrigerate for 30 minutes to an hour to let all of the flavors combine. Mix before serving. IMG_1911

Quinoa Tuna Salad
A light yet hearty summer quinoa tuna salad. Great on its own or served over a fresh bed of greens.
Write a review
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Prep Time
30 min
Total Time
40 min
Prep Time
30 min
Total Time
40 min
Ingredients
  1. 1 cup uncooked organic quinoa
  2. 1 can Wild Planet Wild Albacore Tuna
  3. 1/2 a white onion, diced
  4. 1 medium carrot, chopped
  5. 1 cup organic garbanzo beans
  6. 1 ear of fresh corn, steamed and removed from the cob
  7. 1 handful of fresh basil or parsley, finely chopped
  8. 4 TBSP Organic cold-pressed olive oil
  9. 2 TBSP White Vinegar
  10. Juice of 1/2 a lemon
  11. Pinch of Himalayan Salt to taste
  12. Sprinkle of black pepper optional
Instructions
  1. Start by cooking the quinoa according to the package. I like to rinse and then add it to a pot with 2 cups water. Bring to a boil then cover, lower the heat and simmer for 20 - 30 minutes until cooked. Let completely cool.
  2. In a small bowl, use a fork to flake the tuna until it is very fine.
  3. Next, in a large mixing bowl combine cooked quinoa, flaked tuna, onion, carrot, corn, garbanzo beans and mix to incorporate with a wooden spoon. Fold in chopped herbs.
  4. In a small bowl, combine wet ingredients for the dressing using a wisk: olive oil, vinegar, lemon juice, salt and pepper. Adjust olive oil and vinegar to your liking.
  5. Slowly add the dressing to the quinoa and mix thoroughly with a wooden spoon.
  6. Refrigerate for 30 minutes to an hour to let all of the flavors combine. Mix before serving.
DeAnna Lynn Englezos, Certified Life Coach, Wellness Expert, Speaker http://createyourgreatlife.com/

Summer-Style Honey Mustard Vinaigrette + Life Update

August 1st, 2016 | no comments

Hey there, 

Is it really August already? Where is this year going? It feels like the time is just FLYING by. We’re halfway through summer here in New York, I can’t believe it. Do you feel like that too?

Now that I am over the shock that it’s August, I wanted to share a recipe that I have been loving lately. In these hot and humid summer months, all I want is crisp, cool and refreshing salads. Do you feel like that too?

But before I spill on the delicious, healthy and guilt-free dressing that I can’t get enough of, let me tell you what I’ve been up to…

Most nights are spent sunset-gazing from my balcony in Brooklyn. This on is a #nofilter sunset and looks like a dream:

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Karl and I recently crossed something off of our summer bucket list and went to the Brooklyn Botanical Garden. Have you been? If not, I recommend for many reasons. We saw the end of the rose blooms in the Rose Garden and the Lily Pads were in bloom too – sooo cool(see below). It was really amazing to see, Karl and I took our time and it was just the most peaceful, zen and beautiful place! We are already planning to go back during Cherry Blossom season because I hear its spectacular. And, did you know that the BBG is FREE ADMISSION on Saturdays from 10am – 12pm entrance and ALL DAY on Tuesdays? I love that!

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And one of me from the Tropical Exhibit with a banana leaf the size of my body! ;) There is something about being around all that nature that allows you to relax, reflect and find some peace (even in a crazy city like New York!). 

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 I just LOVE summer for spending time outside, in nature, at the beach and with friends. It seems like there is always something to do here in New York City / Brooklyn and I am really grateful for that right now. 

After the Brooklyn Botanical Garden, we went to one of my ALL TIME favorite farmer’s market that they host every Saturday, year-round, here in Brooklyn, the Grand Army Plaza Greenmarket. It is one of the largest here in Brooklyn and the assortment is truly amazing…fruits and veggies galore, flowers, dairy, eggs, lavender, fresh breads, herbs, composting, clothing exchange, live music and more. I love when I can get up there and spend lots of time poking around. 

This weekend’s market haul consisted of large fresh bushels of Tuscan Kale, green leaf kale, the sweetest fresh corn, carrots, cucumbers, onions and the juiciest vine ripened cantaloupe you ever did taste. Which inspired me to make a big green salad for Karl and I.

Salads do lend themselves to a dilemma and I hear this one from clients all of the time. “Conventional salad dressings from the food store taste good but I know they aren’t good for me.” Which is true. Have you ever found yourself lurking the salad dressing aisle only to start reading the ingredients off the bottle to get lost in chemical land? Bleh! 

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I don’t believe that you need to dirty up a nice clean salad with a sugar and chemical-laden dressing, but I do LOVE a delicious dressing just like the next person and agree that it can really elevate a salad. 

I have some healthy alternatives in my RECIPE LIBRARY such as Clean Strawberry VinaigretteMiso Ginger Carrot Salad Dressing and Vegan Avocado Ranch Dressing and I am so excited to add this one today! 

Enter my… Summer-Style Honey Mustard Vinaigrette 

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 You’ll Need:

  • 1/4 cup Cold Pressed Olive Oil 
  • 2 TBSP Organic Mustard 
  • Juice of 1/2 a lemon 
  • 1 TBSP Honey (adjust based on desire sweetness)
  • 1 TSP Organic Granulated Garlic
  • 1 TSP Organic Granulated Onion
  • Pinch of Himalayan Salt to taste

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To Make:

In a mixing bowl, add ingredients according to those listed. Whisk together rigorously until fully incorporated. You have my FULL permission to taste and adjust the mustard and honey until you have your desired sweet and spicy ratio.  

Massage into salad with your hands (best for kale salads!) or tongs and incorporate well. If you have extra dressing, store in an airtight glass container in the fridge for up to a week, re-whisking when you’re ready to eat. Enjoy! 

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Let me know if you make this dressing! I’d love to hear how you liked it or adpat the recipe to make it your own. :) 
Summer-Style Honey Mustard Vinaigrette
Delicious tangy and sweet healthy honey mustard vinaigrette. Great for salads or used as a dipping sauce.
Write a review
Print
Prep Time
2 min
Total Time
5 min
Prep Time
2 min
Total Time
5 min
Ingredients
  1. 1/4 cup Cold Pressed Olive Oil
  2. 2 TBSP Organic Mustard
  3. Juice of 1/2 a lemon
  4. 1 TBSP Honey (adjust based on desire sweetness)
  5. 1 TSP Organic Granulated Garlic
  6. 1 TSP Organic Granulated Onion
  7. Pinch of Himalayan Salt to taste
Instructions
  1. In a mixing bowl, add ingredients according to those listed. Whisk together rigorously until fully incorporated. You have my FULL permission to taste and adjust the mustard and honey until you have your desired sweet and spicy ratio.
Notes
  1. Massage into salad with your hands (best for kale salads!) or tongs and incorporate well. If you have extra dressing, store in an airtight glass container in the fridge for up to a week, re-whisking when you're ready to eat. Enjoy!
  2. More recipes, www.createyourgreatlife.com
DeAnna Lynn Englezos, Certified Life Coach, Wellness Expert, Speaker http://createyourgreatlife.com/

2-Ingredient Almond Butter Recipe (using a Vitamix)

April 21st, 2016 | no comments

Almond butter is a staple in my kitchen. I use it in so many different ways in the kitchen, including eating with a spoon straight from the jar!

Almond butter on a crisp raw apple makes a great afternoon snack, I also love to spread it on Ezekial toast, over a rice cake with sliced banana or add it to smoothies to beef up the protein factory and creaminess. 

jar 1

The possibilities of using almond butter are endless. You’ll notice that it is a bit pricier than peanut butter, so today I am sharing an organic almond butter recipe that costs $7 (just the cost of the organic raw almonds from Trader Joe’s) to yield a full 12 oz mason jar (that is about half the cost that you would find in a store). Plus, the freshness and flavor really explode out of the jar AND you can control the ingredients and flavor by making it in your own home.

I love a simple almond butter with just organic almonds and a pinch of Himalayan salt to bring out the natural sweetness of the almonds. However, you can absolutely PLAY with the flavors by adding cacao powder, cinnamon, dates, organic maple syrup, and raw honey. Get creative and have fun with this super easy recipe that will quickly become your go-to.

jar 2 

One more thing… this delicious almond butter makes a great hostess gift or house warming gift. Just wrap up the mason jar with a cute little ribbon, slap on a homemade sticker label and it is just the darnedest thing! 

2-Ingredient Organic Almond Butter

You’ll need:

  • 4 cups organic almonds
  • Pinch of salt 
  • Options flavor add-ins: 1 tsp organic cinnamon, 1-2 tbsp raw honey, 1-2 tbsp grade b maple syrup, 1 tbsp raw cacao powder

To make:

Start by dry roasting almonds on a lined pan for 15 mins at 350* degrees. I use two separate pans with 2 cups of almonds on each pan to ensure an even roast and toss the almonds halfway through roasting at about 7 minutes in. You’ll start to smell the toasted fragrance – that is the almond oil coming out! Once roasted, let cool about 10 minutes (you’ll hear little crackling noise as the almonds cool). 

pan

Add all 4 cups of almonds to your high speed blender, I use a Vitamix Wet Blender (when I had a food processor I used that). Turn to Variable 1 and then slowly increase speed to 10, and then HIGH. Using the tamper push the almonds toward the blade. In about 1 minute you’ll notice the creamy almond butter texture appear. Once that happens, add a pinch of salt to bring out the natural sweetness of the almonds (optional). Then blend another 15-30 seconds. If you are adding in a flavor, now is the time for that too. Blend to fully incorporate.

Using a spatula, scrape the almond butter into an air tight container and store in the fridge for up to 3 months (though I doubt it will last that long!).

vita

 

Have fun with the flavor combinations!  Tag me @deelynn78 on Instagram so I can see your yummy creations! 
Vitamix Almond Butter
Creamy and smooth organic almond butter.
Write a review
Print
Prep Time
5 min
Total Time
35 min
Prep Time
5 min
Total Time
35 min
Ingredients
  1. 4 cups - organic almonds
  2. Pinch of Himalayan Salt (to taste)
Instructions
  1. tart by dry roasting almonds on a lined pan for 15 mins at 350* degrees. I use two separate pans with 2 cups of almonds on each pan to ensure an even roast and toss the almonds halfway through roasting at about 7 minutes in. You'll start to smell the toasted fragrance - that is the almond oil coming out! Once roasted, let cool about 10 minutes (you'll hear little crackling noise as the almonds cool).
  2. pan
  3. Add all 4 cups of almonds to your high speed blender, I use a Vitamix Wet Blender (when I had a food processor I used that). Turn to Variable 1 and then slowly increase speed to 10, and then HIGH. Using the tamper push the almonds toward the blade. In about 1 minute you'll notice the creamy almond butter texture appear. Once that happens, add a pinch of salt to bring out the natural sweetness of the almonds (optional). Then blend another 15-30 seconds. If you are adding in a flavor, now is the time for that too. Blend to fully incorporate.
  4. Using a spatula, scrape the almond butter into an air tight container and store in the fridge for up to 3 months (though I doubt it will last that long!).
Notes
  1. Store in airtight container in the refrigerator for up to 3 months.
DeAnna Lynn Englezos, Certified Life Coach, Wellness Expert, Speaker http://createyourgreatlife.com/

 

 

My thoughts on canned tuna + Not Yo Mamas Tuna Salad Recipe

February 24th, 2016 | 1 comment

Tuna salad is one of those staple flavors from my childhood. My mom was big on easy sandwiches like PB&J or tuna salad and so whenever I have either I instantly think of mom. 

Back then there wasn’t much talk about BPA-lined cans or sustainable fishing practices, you just popped open a can and went with it. 

However, as the savvy consumer that I know you are there are a few things we want to be aware of when it comes to “clean eating” and tuna. Many conventional brands use destructive fishing practices that harm the local environment or use unnatural farm fisheries that basically equate to the GMO world of fishing. Destructive fishing practices put other wildlife like sharks, dolphins and turtles in harms way. There is TONS of research out there so I won’t spend too much time on this, I just wanted to give you a basic overview of some of the concerns and controversy around canned tuna.

ENTER: WILD PLANET FOODS(WPF)

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As a mostly vegetarian, sometimes vegan who eats fresh seafood and the occasional dairy products like cage-free eggs, I don’t really “label” my diet. I don’t focus on what I can and cannot eat, I focus on what my body wants and what makes me feel good. I look for fresh foods that are grown or sourced responsibly. Canned tuna is something that I don’t eat regularly but do LOVE to mix into my diet, especially when I’m working out a lot and need the extra protein or looking for a boost in those good healthy Omega 3 fatty acids. 

I first heard about Wild Planet Foods when I came across the GreenPeace.org Tuna Shopping Guide. When I first started health coaching and really diving deep into responsible, savvy shopping, I’ll be honest, I was afraid of canned tuna. I just felt like it had to be really unhealthy, right? It came from a can, little nutrition facts on the brands I was seeing and it was just too big a question mark. Until now. Green peace named Wild Planet Foods Tuna the #1 canned tuna and since I found this out I have started a love affair with the brand.

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My favorite WPF product and staple in my pantry is the Wild Planet Foods Wild Albacore Tuna. Let me tell you why…

First of all Wild Planet Foods is a very transparent company and their website is catered to EDUCATION, which is great. I have learned SO much about sustainable line and pole practices that minimally affect the marine environment as well as labels like Dolphin Safe and Turtle Safe

It turns out that tuna can be a fantastic source of protein, calcium and Omega 3 fatty acids that are great for healthy brain function, joint health and overall good health. WPF tuna products are also low mercury due to the when and how of their fishing practices. You can read all about them here…

Anyway, I don’t work for WPF nor and I am any formal brand ambassador but I really just LOVE this company and the wild tuna product so much. I love the transparency, the corporate responsibility, the high standards of environmental practices and the extremely high quality and healthy products.

In my opinion, Wild Planet Foods Wild Albacore Tuna is a bit pricier than your average canned tuna but it is HANDS DOWN worth the investment in the company and in the product for your health. Since you know how much I LOVE saving money, when I don’t see a sale at my local health foods store I buy the products from Vitacost here for $3.99 a can down from $5.39 regularly, awesome!! 

I’d love to hear your thoughts, questions and recipe ideas…tweet me @DeeLynn

 NOT YO MAMAS TUNA SALAD

image1

You’ll Need:

  • 2 cans Wild Planet Foods Wild Albacore Tuna
  • 1/4 cup organic garbanzo beans
  • 1/4 cup halved organic pitted olives
  • 1/4 cup organic whole kernal corn
  • Small chopped bunch of fresh parsley
  • 2 tbsp minced red onion
  • 3 TBSP organic extra virgin olive oil
  • 2 TBSP organic balsamic vinegar
  • pink of Himalayan Pink Salt
  • Fresh Cracked Pepper

To Make:

In a large glass blow, empty the contents of two cans of tuna and flake with a fork. Then add the remaining ingredients and mix well to fully incorporate. Adjust salt and pepper to taste. Refrigerate and store in an airtight glass container. 

image2

Eat the tuna salad by itself, wrapped in a brown rice wrap or topped over a bed a greens. Enjoy! 

*Gluten-Free *Dairy-Free 

Not Yo Mamas Tuna Salad
Yields 4
Write a review
Print
Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 2 cans Wild Planet Foods Wild Albacore Tuna
  2. 1/4 cup organic garbanzo beans
  3. 1/4 cup halved organic pitted olives
  4. 1/4 cup organic whole kernal corn
  5. Small chopped bunch of fresh parsley
  6. 2 tbsp minced red onion
  7. 3 TBSP organic extra virgin olive oil
  8. 2 TBSP organic balsamic vinegar
  9. pink of Himalayan Pink Salt
  10. Fresh Cracked Pepper
Instructions
  1. In a large glass blow, empty the contents of two cans of tuna and flake with a fork. Then add the remaining ingredients and mix well to fully incorporate. Adjust salt and pepper to taste. Refrigerate and store in an airtight glass container.
Notes
  1. Eat the tuna salad by itself, wrapped in a brown rice wrap or topped over a bed a greens. Enjoy!
  2. *Gluten-Free *Dairy-Free
DeAnna Lynn Englezos, Certified Life Coach, Wellness Expert, Speaker http://createyourgreatlife.com/

7 Money Saving Apps for Clean Eating on a Budget

February 19th, 2016 | 1 comment

If you like saving money…keep reading.

A few months ago I posted a blog Top 10 Tips for eating Healthy on a Budget where I laid out some of my best kept secrets for saving money while eating well. It was one of my most popular blogs and that’s probably because, who doesn’t love to save money? 

As a health coach I often hear clients complaining that it is so expensive to eat healthy and keep up with a healthy lifestyle. I don’t agree! With a shift in mentality and some planning ahead, eating healthy doesn’t have to break the bank. 

I’ve learned a few things since I wrote my last money-saving post, so I wanted to expand on those tips. My goal is to reverse the mentality that you have to spend your “whole paycheck” on healthy food and instead show you how I SAVE money while shopping when, where and for what I want at my favorite stores. 

Here is a 2.0 version of my earlier post and I’m going to share some of my favorite Mobile Apps that help me save money, eat well and not break the bank. Want $35 in FREE MONEY instantly?? Keep reading, this post contains all of that and more…

CreateYourGreatLife

Whole Foods App

WF recently came out with an app and there is a section for SALES & COUPONS. Once you create an account you can browse sale items before you go, to plan ahead (which is always a tip of mine!) and then when you get to checkout you scan the coupon barcode and it will apply ALL coupons applicable that are in your cart at checkout at the store. HOW COOL IS THAT? No clipping coupons and you may even snag up deals you didn’t know you were eligible for. This is awesome. In my earlier post, I suggested clipping and printing coupons from WholeFoods.com which you can certainly do, but make sure you don’t forget them at home or miss any $ back with this new app

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Ibotta App

This has got to be a new favorite app of mine. Ibotta is a cash back rebate app always you to plan your shopping before you go by store and category, “unlock rebates” and then collect money back that you can withdraw for cash or gift cards to Amazon, Sephora, Starbucks and more. Just make sure to save your receipt and scan it into the app right away so you don’t miss any deals. Ibotta uses your location to tell you which stores are applicable. By me in Brooklyn, I use this app at Whole Foods, Target, CVS, Rite Aid and Stop & Shop to name a few. The app also partners with stores like Walmart, Walgreens, Albertsons, Wegmans, ShopRite, Safeway, KMart, The Food Emporium BJ’s, Sam’s Club, Costco and many more, even gas stations and retail stores and auto mechanics! If any of these are in your  daily shopping circuit, I recommend this app. Get it HERE for a $10 instant rebate for signing up as a CYGL blog reader. 

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 Vitacost

You’ve heard me mention Vitacost probably 1,000 times on this blog over the years. I seriously love this site and I’ve been ordering from it for a long time. Now, with the mobile app, life just got way easier. This is a bulk health food site where I order most of the specialty items in my pantry at a lower cost such as organic oils (coconut, sesame, olive), organic vinegars, gluten-free flours like coconut and almond, specialty baking items, organic grade B maple syrup, Bragg’s liquid amino, apple cider vinegar, matcha green tea, seeds, nuts, legumes and more. They ALWAYS have lower than retail prices, 2-for-1 specials and more. With the App you can see all of the current PROMO codes and apply them to your cart. Plus they offer free shipping over $49. AND, just for beign a CYGL reader, if you sign-up for Vitacost HERE you get $10 OFF your first order of $30 so you can try it out. The App can be found in the App Store on your mobile phone. 

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 BerryCart

BerryCart is similar to Ibotta where you can redeem cash back rebates on items you purchase. I like this app because it focuses on specialty items that you’d find at Whole Foods (which is where I shop the most in addition to Vitacost, Fairway and Trader Joe’s). I am always finding deals on organic items like tofu, hummus, probiotic beverages, nut butters, organic cereals, almond milk, coconut water and more. Start saving HERE! 

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InstaCart

The InstaCart app is most of my most-loved and relies on your location and is a shopping and delivery service. I use this app religiously when I am coming back from a trip or even a long weekend and I might not have time to get to the store. You can create shopping lists and it saves your previous orders so you can always refer back to your staples easily. Once you narrow down you location and the store (I use this for Whole Foods but they also have it in Fairway, Costco, Key Food and even Petco in my area), you can checkout the DEALS and SALES sections on the app to see the current specials and promos at the store at that time and add them to your cart. Get $10 OFF your first order now, JUST because I love yah! Sign-up HERE

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Amazon 

High quality whole foods bars can be expensive when you buy them individually. When I’m not seeing any sales at my local food store (when on sale, I ask the store if they’ll honor a “case discount” at 10% OFF, Whole Foods always does), I like to shop around. I always check Vitacost and also Amazon. Not many people know that you can find food on Amazon but it’s more than just household items and gadgets. I shop for GoMarco bars and KIND Bars and organic Nut Butters from this App and with a Prime membership, you always get 2-day free shipping. This one is great for your corporate gals who are always looking for healthy snacks at your desk, just get them shipping right to work. Sign into to the Mobile App for the first time through this link and get an INSTANTS $5 credit added to your cart my friend! 

CVS 

This one isn’t so health food-y but I thought I’d share because I love saving money at CVS using my loyalty card. The first thing you do when you walk into a CVS should be to go straight to the printable coupons center. CVS tracks your spending habits and gives you coupons that are similar to your spending habits. Now, with their new app you always have the coupons and reward bucks on hand (eliminating paper mail waste and losing any coupons). Find the App in your mobile phone’s app center. 

That’s a wrap!

I hope you enjoyed my healthy food money-saving APP edition blog posts. If there are any apps that you love for saving money or healthy food on a budget, comment below and share them with me I’d love to check them out! Eating healthy does not have to break the bank, it takes a little bit of planning, thought and finesse but with the help of money-saving apps and access to promos, deals and savings, your clean eating lifestyle doesn’t have to break the bank. 

This was the 2nd post like this, if you like this post checkout  my other Top 10 Tips for Eating Healthy on a Budget

XX,

D.

Disclaimer: Some of the links in this post are affiliate links, however because I care so much about you and want to keep the integrity of this site, I only share products, services, apps and recommendations that I personally use and love myself.