Clean Recipes
Hey there friends,
I'm thrilled to hear from you and your commitment to Clean Eating.
Now that I'm on the mend AGAIN....................
Here are a few more recipes for you.
Let me know what you think.

Tuna Salad
ingredients:
3 cans of tuna
¼ C mayo
1 celery stalk chopped
¼ C red onion minced
Salt and pepper to taste
Mix all ingredients in bowl and stir.


If you're yearning for a little crispy crunchy somthing try these
GRAIN FREE ALMOND CRACKERS

ingredients:
1 cup almond flour
1 egg white
1 pinch salt(that's it!)
Preheat the oven to 325 degrees.
In a bowl, mix together the almond flour, egg white, and salt until it forms a paste.
Line a cookie sheet with parchment paper.
Make sure you use parchment paper, if you don't you'll end up chipping your crackers off the pan.
Place the dough in the middle and top with another piece of parchment paper.
Using a rolling pin (or any other cylindrical instrument), roll out the dough as thin as you can get it.
Try to make it take up the whole cookie sheet if you can. Super thin.
Peel off the top layer of paper and score the dough with a knife into whatever size crackers you want.
Bake in the 325 oven for 10 minutes and then check on the crackers.
You are looking for them to color ever so slightly.
A little color means crispy, but a lot of color means burned nut taste, which is no good.
If the edges have started to color nicely, remove them to a plate and put the remaining crackers back in the oven. Keep doing this, checking every 5 minutes and removing the golden crackers, until finally they are all baked to perfection.
Cool completely and store in an airtight container.



Yummy Bars
Ingredients:
Almonds Almond meal Walnuts Pecans Raw Honey (1/8 c or 1.5 tbsp) or Organic Blue Agave Syrup

Cinnamon 1 tsp Optional ingredients: ¼ c chocolate chips 1/8 c cocoa powder (unsweetened)
Crush ½ c of each: almonds, pecans, walnuts (measure before you crush).

Roast on stove top w/1tbsp coconut oil until you can smell the toasted nut aroma. About 5-8 minutes
Put in bowl and add 1.5 tbs Agave Nectar, ¼ c almond meal, 1 tsp cinnamon. Stir until everything is coated.

Add chocolate chips OR cocoa powder OR nothing.
Grease a small pan (6"x6") with coconut oil.

Pour mixture into pan and pat firmly until it is as compressed as you can get it (otherwise they don’t hold together as well). Put in freezer for 15 minutes or until set.
Store in the fridge. This makes about 16 1 ½" squares.


As part of my food prep for the week I typically roast 3-5 chicken breasts which I then slice or shred and store in the fridge.

For Pesto Chicken Salad, I use the following proportions:
1 chopped chicken breast, 1 tbsp pesto, 1 tbsp mayo, 1 tbsp chopped sun dried tomatoes, and 1 tbsp chopped nuts (I like almonds or pecans).
Throw it all in a bowl and combine.

If you like your chicken salad a little more moist, add a bit more mayo, or some of the oil from the sun dried tomatoes.
Season with a bit of salt and pepper.





Eating Clean
Hey Friends,

Happy Wednesday!!!!!
I've had a number of requests asking me about my "Clean Eating" plan.
Here is the Paleo Plan in a nutshell and a few recipes:

These foods (fresh fruits, vegetables, lean meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems. The Paleo Diet encourages dieters to replace dairy and grain products with fresh fruits and vegetables -- foods that are more nutritious than whole grains or dairy products.


The carbohydrates (unlimited fruits and veggies) in The Paleo Diet are of a low-glycemic index, meaning that they cause slow and limited rises in your blood sugar and insulin levels.
Lean protein has been shown repeatedly to be the most satiating of all three macronutrients (protein, fat, and carbohydrate).


Every meal should consist of protein and a little starch.

Eat whole unprocessed foods


Encouraged Foods

Lean Meats
Lean beef (trimmed of visible fat)
Flank steak
Top sirloin steak
Extra-lean hamburger (no more than 7% fat, extra fat drained off)
London broil
Chuck steak
Lean veal
Any other lean cut
Lean pork (trimmed of visible fat)
Pork loin
Pork chops
Any other lean cut

Lean poultry (white meat, skin removed)
Chicken breast
Turkey breast
Game hen breasts

Eggs (limit to six a week)
Chicken (go for the enriched omega 3 variety)
Duck
Goose

Game meat
Alligator
Bear
Bison (buffalo)
Caribou
Elk
Emu
Goose
Kangaroo
Muscovy duck
New Zealand cervena deer
Ostrich
Pheasant
Quail
Rattlesnake
Reindeer
Squab
Turtle
Venison
Wild boar
Wild turkey

Fish

Bass
Bluefish
Cod
Drum
Eel
Flatfish
Grouper
Haddock
Halibut
Herring
Mackerel
Monkfish
Mullet
Northern pike
Orange roughy
Perch
Red snapper
Rockfish
Salmon
Scrod
Shark
Striped bass
Sunfish
Tilapia
Trout
Tuna
Turbot
Walleye
Any other commercially available fish

Shellfish
Abalone
Clams
Crab
Crayfish
Lobster
Mussels
Oysters
Scallops
Shrimp

Fruit
Apple
Apricot
Avocado
Banana
Blackberries
Blueberries
Boysenberries
Cantaloupe
Carambola
Cassava melon
Cherimoya
Cherries
Cranberries
Figs
Gooseberries
Grapefruit
Grapes
Guava
Honeydew melon
Kiwi
Lemon
Lime
Lychee
Mango
Nectarine
Orange
Papaya
Passion fruit
Peaches
Pears
Persimmon
Pineapple
Plums
Pomegranate
Raspberries
Rhubarb
Star fruit
Strawberries
Tangerine
Watermelon
All other fruits

Vegetables
Artichoke
Asparagus
Beet greens
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collards
Cucumber
Dandelion
Eggplant
Endive
Green onions
Kale
Kohlrabi
Lettuce
Mushrooms
Mustard greens
Onions
Parsley
Parsnip
Peppers (all kinds)
Pumpkin
Purslane
Radish
Rutabaga
Seaweed
Spinach
Squash (all kinds)
Swiss chard
Tomatillos
Tomato (actually a fruit, but most people think of it as a vegetable)
Turnip greens
Turnips
Watercress


Nuts and Seeds
Almonds
Brazil nuts
Cashews
Chestnuts
Hazelnuts (filberts)
Macadamia nuts
Pecans
Pine nuts
Pistachios (unsalted)
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts


Foods To Be Eaten In Moderation
Oils

Olive, avocado, walnut, flaxseed, and canola oils (use in moderation—4 tablespoons or less a day when weight loss is of primary importance)

Beverages
Diet sodas (These often contain artificial sweeteners such as aspartame and saccharine, which may be harmful; you’re better off drinking bottled and mineral waters.)
Coffee
Tea
Wine (two 4-ounce glasses; Note: Don’t buy “cooking wine,” which is loaded with salt.)
Beer (one 12-ounce serving)
Spirits (4 ounces)

Paleo Sweets

Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight)
Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly if you are trying to lose weight)


Foods You Should Avoid

Dairy Foods
All processed foods made with any dairy products
Butter
Cheese
Cream
Dairy spreads
Frozen yogurt
Ice cream
Ice milk
Low-fat milk
Nonfat dairy creamer
Powdered milk
Skim milk
Whole milk
Yogurt

Cereal Grains
Barley (barley soup, barley bread, and all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
Millet
Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice)
Rye (rye bread, rye crackers, and all processed foods made with rye)
Sorghum
Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
Wild rice

Cereal Grainlike Seeds
Amaranth
Buckwheat
Quinoa

Legumes
All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
Black-eyed peas
Chickpeas
Lentils
Peas
Miso
Peanut butter
Peanuts
Snowpeas
Sugar snap peas
Soybeans and all soybean products, including tofu

Starchy Vegetables
Starchy tubers
Cassava root
Manioc
Potatoes and all potato products (French fries, potato chips, etc.)
Sweet potatoes
Tapioca pudding
Yams

Salt-Containing Foods
Almost all commercial salad dressings and condiments
Bacon
Cheese
Deli meats
Frankfurters
Ham
Hot dogs
Ketchup
Olives
Pickled foods
Pork rinds
Processed meats
Salami
Salted nuts
Salted spices
Sausages
Smoked, dried, and salted fish and meat
Virtually all canned meats and fish (unless they are unsalted or unless you soak and drain them)

Fatty Meats
Bacon
Beef ribs
Chicken and turkey legs
Chicken and turkey skin
Chicken and turkey thighs and wings•
Fatty beef roasts
Fatty cuts of beef
Fatty ground beef
Fatty pork chops
Fatty pork roasts
Lamb chops
Lamb roasts
Leg of lamb
Pork ribs
Pork sausage
T—bone steaks

Soft Drinks and Fruit Juices
All sugary soft drinks
Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)

Sweets
Candy
Honey
Sugars


That's the plan, now here are a few recipes to get you started.

Almond Meal Pancakes
Ingredients:
1 cup almond flour
2 eggs
1/4 cup water (for puffier pancakes, you can use sparkling water)
2 T oil
1/4 teaspoon salt
1 T sweetener
Mix ingredients together and cook as you would other pancakes. I like to use a nonstick pan with a little oil. The only real difference is that they won't "bubble" on top the same way as regular pancakes. Flip them when the underside is brown.

Egg and Sausage Casserole
Ingredients:
4 eggs
1 tbsp heavy whipping cream (I know, it's on the avoid list)
2C chopped sausage
Bake in Casserole dish for 45 minutes or until cooked

Savory Cauliflower Mash
1 giant head of organic cauliflower steamed until soft
big hunk of Kerrygold Irish butter
palm full of turmeric powder
sea salt and white pepper to taste
Blend all ingredients in a food processor. You can leave it a little lumpy for texture, I like mine silky smooth.

Meat Sauce for Lunch
ingredients:
3 lbs of grass fed beef
4 TBSP garlic salt
2 TBSP onion powder
½ C chopped onion
2 cloves of minced garlic
2 8oz cans of tomato paste
Pepper to taste
Over med-high heat, cook beef.
Add in all ingredients at beginning and cook for 20 minutes or until meat is brown
This is great for just a quick on the go protein source.

I usually have this with a salad for lunch on the days I'm working.

Let me know what you think. :-)






She Seaks Scholarship
Hey Friends,

I have some exciting news to share with you regarding the
Proverbs 31 She Speaks Conference.
Lysa TerKeurst, the wonderful leader of our Proverbs 31 team, is running a contest on her blog this week offering
a full scholarship to She Speaks.

This conference for speakers, writers, women's ministry leaders, bloggers and teen girls.
It is one AMAZING experience.

I love to tell women that it's the most exciting, exhilarating and exhausting experience of your life.
Not only is it a nuts and bolts treasure trove, it's a spiritual retreat that surpasses any expectation you might have.

Don't miss going to Lysa's blog for all the details about her generous offer.

If you've ever attended this conference PLEASE share your experience with us.


New Magazine Cover
Hey friends,
I'm finally back to my normal routine after 9 days of stomach flu and the aftermath. Whew!!
It feels great to be back on track.

Here is my latest Proverbs 31 magazine cover. If you don't receive the magazine, log onto the Proverbs 31 web-site
www.proverbs31.org and get your subscription started today.
Every issue is full of timely and helpful information to help you in your daily life.


My feature article is about my journey to a healthy lifestyle and I'd love to know some of your helpful tips and hints for saying in shape.

Please share your ideas here.




Hey there friends,


Thanks for stopping by today, a warm welcome to those of you who are joining us from today's Proverbs 31 Ministries online devotion.


I often reflect on today's story as I slip my lunch in my pink and pretty lunch bag each day before heading to the office.

I'm reminded of my Heavenly Father's great love for me, His princess daughter.

I'm reminded that He loves me right where I am today, broken, worn, and tattered.

I'm reminded that His great love for me has no beginning or end.

I'm reminded to renew my commitment to surrender my will for His today.


1. Admit your sin and your need for a Savior.

2. Be willing to turn from Sin (Repent)

3. Believe that Jesus Christ died for you.

4. Through Prayer, receive Him as your personal Lord and Savior.
5. Surrender your will for His, and ask Him to help you trust and obey His ways.


I hope you will take a few moments right now to reflect on God's great love for you, friend.

Allow His eternal love to transform your brokenness, your weariness, the tattered and torn places into something beautiful and precious.


Now I want to offer you a challenge...

Encourage us with a post of God's transforming love in your life.







More than a Bargain
My friend Melanie Chitwood is giving away a two-part marriage conference call,
"Building a Marriage that Will Last a Lifetime."
The call will be two parts, Thursday 3/18, 8-9 pm and Thursday 3/25, 8-9 pm(EST).
The cost is just $20.
You can register by contacting Melissa at the Proverbs 31 Ministries office:
Simply Call 1-877-731-4663.

This is going to be fun and informative from one precious woman ya'll.

Once you've registered, you'll be emailed a number that you will call, and then you listen as Melanie talks.
There will also be a time for interaction, or if you prefer, you don't have to talk at all.

The call is going to be recorded, so if you can't listen at the time of recording, you'll still have access to this great and helpful information.
The description of the talk is listed on the sidebar of Melanie's blog.melaniechitwood.com
If you have any questions, feel free to email her at chitwoodmelanie@yahoo.com

I can't wait, I'm planning on listening in to learn some things form Melanie.
Did I mention that she is one precious woman?
Ya'll are just going to love Melanie!!
I hope you'll plan to participate in this wonderful opportunity.






Monday, Monday
Hi friends,

Hope you're Monday is off and running.
Last week I was out of commission with a stomach bug, now our youngest son has it as well.

After a great weekend of soda crackers and ginger ale I think Joseph is feeling a bit better today.
At least he was awake and talking when I left for the office today.

So what's new with you on this glorious Monday?
What plans do you have today and what's the rest of your week looking like?
Any one have any news to share?

Let's get caught up with one another.
Who will be the first to get us started?

Do I see another give away on the horizon.....?




Happy Birthday
Okay, I know I'm tooting my own horn, but today's my birthday.
Check out the unbelievable fantasy shoes I saw on some greeting cards.
Boy, do they scream my name or what????
The last shoe in particular is my favorite!
Which one best describes you?



I'm wishing each of you a wonderful and sparkly day!!!


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