Excited you are here!
Transitioning to the clean life can be overwhelming. There’s so much to know and do so instead of taking tons of time Googling all sorts of things on the internet or buying another book, I put together a resource section for you.
Check out these free and valuable goodies and get started on kickin’ it clean right away.
Free Printable Guides
click image to download
6 Must Have Kitchen Tools for Your Clean Kitchen
I made a resource guide with the top 6 must-have kitchen items, where to get them, how to get discounts, and what brands to buy.
It’s pretty detailed…a lot to tell you! I want to make sure you got all the right info to gather up your gear.
Read more and watch my tutorial video.
click image to download
Pantry Checklist for Your Clean Kitchen
I developed a print-and-go pantry list for you. Bring it with you the next time you shop. I listed the produce, snacks, canned and frozen goods (yep, there are a few I recommend), proteins, oils, and more.
As you ease into the clean life, detox, or simply experiment with what works best for YOUR body, use this simple list as a guideline. You won’t find foods like mac and cheese or sticks of butter on the list like others out there…this is a clean, healthy list focusing on plant-based and gluten-free items that feed your soul and allow for more hotness.
Read more, take a look at my pantry and the products I use, and get step-by-step directions on how to build a healthy pantry.
click image to download
Lunch Box Idea Chart
Have a habit of forgetting to eat lunch? Use this handy chart to make well-balanced lunches to keep you fueled throughout your day.
This chart can be posted on your fridge so you can make delicious and clean lunches in a snap. Read more and get my instructions on how to build a meal with a healthy carb, protein and fat.
Read more and get my instructions on how to build a meal with a healthy carb, protein and fat.
click image to download
Healthy Snack Cheat Sheet
Eating every 3 hours keeps your metabolism boosted, blood sugar level stable, and helps you focus and feel energized throughout your day.
When you design your snacks, follow this formula for a well-balanced nutritious snack:
Healthy Carb (fruit or veggie) + Healthy Protein (nuts, seeds, quinoa…) + Healthy Fat (avocado, coconut…) = A damn AWESOME snack!
Here are my top picks for healthy, gluten-free and plant-based snacks
click image to download
Cut the Sugar Supplement Packet
White processed refined sugar has always been a nutritional “stay the hell away” ingredient.
It spikes your blood sugar, increases inflammation, and sends you on an endless roller coaster of cravings. And artificial substitutes like Splenda and Sweet ‘N Low come with chemical toxins that you need to avoid altogether.
In fact, I have no tolerance for the artificial AND white sugar. There are no nutritional benefits to consuming sugar. I mean NONE.
But without a little sweetness, life can be boring and bland.
Videos
How to Make a Salad Jar
5 Step Method for Making Smoothies
Tutorial
The #1 Smoothie Trick I Can’t Live Without
(Has 30K+ shares!)
https://wholehealthdesigns.com/2013/05/1-smoothie-trick-live/
Recipes
I have a gazillion recipes here on the site so here’s the link for all kinds of goodness: https://wholehealthdesigns.com/category/blog/recipes/.
Here are a few all-time favorites:
Smoothies
Celebrate You Green Smoothie
Ingredients:
1 cup spinach
2 cups almond milk, unsweetened original
1/2 cup strawberries, fresh or frozen
1 Tbsp. raw almond butter
1/4 cup gluten-free rolled oats
1 Tbsp. lemon juice (or juice of 1/2 lemon)
1 Tbsp. raw cacao powder
1 tsp. cinnamon
Blend ingredients and drink up!
Makes 24 oz. Serves 2
Easy Peasy Smoothie
Ingredients:
1 bunch kale (1 cup)
1 banana, peeled
1/4 cup blueberries (I used fresh but frozen will also work)
1/4 cup strawberries (I used fresh but frozen will also work)
1 1/2 cup filtered water
Extra somethin’ somethin’:
Add 1 Tbsp. ground flaxseeds for omega 3 boost.
Add 1 Tbsp. raw almond butter for protein boost.
Replace water with 1 1/2 cups unsweetened original almond milk.
Blend ingredients and drink up.
Makes 18-24 oz. Serves 2
Juices
Beauty Remedy Juice
Ingredients:
1 bunch of kale leaves (1 cup); remove stems, approximately 6 leaves
1 cucumber
1 apple (Granny Smith is my favorite)
1/2 lime, peeled
1/2 inch ginger root
Juice up all ingredients. Drink up!
Makes 12 oz. of green goodness
Salads
Oh So Good Spinach Salad
Salad Ingredients:
1 bunch spinach (1 cup)
1 pear, cored, quartered and sliced
1/4 cup dried cranberries
Vinaigrette Ingredients:
1 Tbsp. balsamic vinegar
1 Tbsp. extra virgin olive oil
1 Tbsp. minced onion
Sea salt and freshly ground pepper to taste
Spiced Pecans Ingredients:
1/2 cup pecans
1 tsp. extra virgin olive oil
1/4 tsp. sea salt
1/4 tsp. cayenne pepper
Directions Pecans:
Preheat oven to 350° F. Combine all ingredients in a small bowl, and toss until well coated. Place on parchment-lined baking sheet, and bake for 10 minutes, or until toasted, stirring occasionally. Let cool.
Directions Vinaigrette:
Whisk together all ingredients and season with salt and pepper.
Directions Salad:
Place spinach, pear, and cranberries in a bowl. Add vinaigrette and toss. Transfer to serving bowl and top with pecans. Serve.
Serves 1-2
Get Lucky Beans and Greens
Ingredients:
1 Tbsp. extra virgin olive oil
1 15 oz. can of black-eyed peas, rinsed and drained
1 Roma tomato, chopped (1/4 cup)
1/4 cup green onion, chopped
1 cup collards, stem removed, cut into ribbons (or tear into pieces)
1 Tbsp. red wine vinegar
1 Tbsp. lemon juice
1 Tbsp. fresh oregano, chopped
Sea salt and freshly ground pepper to taste
Directions:
Heat oil in medium-sized pan over medium-high heat. Add beans, tomatoes, onions and cook for 2-3 minutes. Add collards and cook for another 2 minutes. Remove from heat and add mixture to bowl. Stir in vinegar, juice, and oregano and mix well. Season with salt and pepper. Serve warm.
Serves 2
Soups
Spicy Sweet Potato Soup
Ingredients
1 Tbsp. extra virgin olive oil
1/2 red onion, diced (1/2 cup)
1 garlic clove, minced
1 Tbsp. cilantro, chopped
3/4 tsp. cumin
3/4 tsp. chili powder
1/4 tsp. red pepper flakes
1 -2 large sweet potatoes, peeled and diced (3-4 cups)
4 cups vegetable stock
Sea salt and freshly ground pepper to taste
Directions:
Heat oil in a large pot over medium heat. Add onion, garlic, cilantro, cumin, chili powder, and flakes. Cook for 5 minutes. Add potatoes and stock cook until boiling. Lower heat and cook for 20 minutes. Puree 3/4 of the soup. Pour back into the pot and stir. Season with salt and pepper. Serve.
Serves 2-4
Snacks and Desserts
Power Balls
Ingredients:
2 cups raw almond butter (you can substitute with any raw nut butter)
1 ½ cup raw honey (or raw agave nectar)
4 cups Bob’s Red Mill Gluten -Free Rolled Oats Coconut or sesame seeds
Directions:
Mix almond butter and honey together. Blend oats until powdered. Add oats to nut butter/honey mixture. Adjust consistency if necessary. Roll balls in coconut or seeds. Makes 35-40 balls.
Banana Oat Muffins
Ingredients:
2 cups rolled oats (I use Bob’s Gluten-Free Rolled Oats)
1/2 cup unsweetened shredded coconut
1/2 cup raisins
1/4 cup pumpkin seeds
1 Tbs. ground flaxseed
3 very ripe bananas, mashed (I LOVE bananas and this might be overkill for you, so try 2 and add if you need to)
1/4 cup unsweetened almond milk (or you can use unsweetened coconut milk)
You can add cacao nibs, gogi berries…my go to sweet addition is the raisin.
Directions:
Preheat oven to 350˚F. Mix all ingredients in a bowl. Pour the mixture into a muffin pan. Bake for 20-25 minutes or until slightly brown at the top.
Makes 12 muffins.
Yay Bars
Ingredients:
2 cups gluten-free rolled oats (Bob’s Red Mill GF brand is my favorite)
1/4 cup hemp protein powder ( I used Nativas Naturals)
1/4 cup raw pumpkin seeds
1/4 cup raisins
1/4 cup cacao nibs (a little somethin’ somethin’)
1 cup raw almond butter
1/4 cup brown rice syrup (or raw honey)
Directions:
In a large bowl, mix oats, hemp, seeds, raisins, and nibs. In a separate bowl, whisk together nut butter and syrup. Pour the mixture into bowl with dry ingredients. Mix well until everything is sticky. If too dry, add more nut butter.
Press mixture into a shallow 8×12 baking dish. Make sure to line and cover dish with foil or wrap.
Place in fridge for 3 hours. Cut into bar shapes, wrap, and keep refrigerated until ready to eat.
Makes approximately 12 bars (depends on how big you slice~ I like them huge!).
Note: There is approximately 8-10 grams of protein for each Yay Bar.
Patriotic Vegan Cheesecake
Crust – Ingredients:
1 cup nuts (I used a mix of walnuts, brazil nuts, almond slices, and pecans)
12 medjool dates, pitted and soaked
1 tsp. cinnamon
1 cup shredded coconut
Directions:
Soak dates in water for 5 minutes. Meanwhile, blend nuts, cinnamon, and coconut together. Add in the dates and blend thoroughly. The mixture will become sticky. Press into a 8×8 square pie dish and put aside.
Cake – Ingredients:
1/2 cups cashews, soaked for 1 hour
8 oz. extra firm tofu
12 oz . vegan cream cheese (Follow Your Heart brand)
2/3 cup maple syrup
1 tbsp. lemon juice
1 tbsp. vanilla extract
Sliced strawberries and blueberries to make the flag.
Directions:
Drain cashews and add them to the blender with the rest of the ingredients. Pulse until everything is smoothly pureed. Then pour into the pie crust. Spread it evenly, making a nice swirl with the spatula.
Bake for 40 minutes at 250 degrees F. Remove from oven and let cool. Add blueberries and sliced strawberries to make the flag.
Makes 12 slices.