What we've been up to

It's been a while since we've done a progress update.  Karl and I officially started our lifestyle change 2 years ago! What?! How has time flown by so fast? A year and a half ago we moved 300 miles away from family and were truly tested on our newly acquired eating and activity lifestyle. I'm pleased to inform you all that even though we have endured a stressful move, deaths in the family,  and a traumatic injury to Danielle's leg we've maintained our slenderiiz results. Admittedly, post injury Danielle is working on building up strength and endurance to be back to a fully active lifestyle but I don't know how many people could go through 3 months of being of their feet and not gain the weight back. We're proud of ourselves for not falling back in to our stress eating habits,  and proud to be a healthy family.  This week Danielle returned back to work after being off for 3 months, feels like a new chapter in our lives so we're taking the opportunity to do an 8 week challenge to get fit. Wish us luck, and pray for our journey as we start a new chapter in this process and get Danielle back to where she can be hiking and active again. We're flushing fat, building muscle and starting the slenderiiz program again to get to our full potential.

Chocolate Chunk Cookies (Gluten free, dairy free, sugar free)

Who wants a fiber and protein packed chocolate chunk cookie that could easily pass as breakfast on the go instead of dessert? Um yeah that's right, me!

Ready for some odd sounding ingredients that I promise will rock your world if blended like crazy?

Ingredients:
1 can drained and rinsed Garbanzo beans
1/2 tsp vanilla extract
1 cup plus 2 tbs almond butter
1/4 cup agave or 1 tsp vanilla stevia plus 6 tbs of unstweened coconut milk (use stevia for Slenderiiz approved)
1 pinch of salt
1 cup chocolate chunk I use "Coco Polo 70% dark chocolate"  because it's sweetend with stevia, gluten free and dairy free plus no GMO and great taste! We purchase it from Natural Grocers.
1/2 tbs coconut oil

Instructions:
In a high powered blender blend all the indredient except the chocolate until smooth and evenly integrated.
While still packaged smash the chocolate with something heavy (I use a tenderizing hammer or a full can of beans).
remove the blade from your blender or scrape mixture in to a bowl. Stir in the chocolate chunks (I also use the dough "blade" for my Ninja and it works great without over chopping the chocolate).

Line a cookie sheet with parchment paper.
Grease your hands with a little coconut oil and roll about 2 tbs of dough in your hands and then flatten and place on the parchment paper. You will probably have to reapply the coconut oil every 2-3 cookies to keep the dough from sticking to your hands.

Note: The cookies do not rise or spread so how you form them is how they will look once baked.

Preheat the oven to 350 deg.
Bake for 15-20 minutes and let set for a couple minutes before eating.

Enjoy!

Pumpkin Pie (Gluten Free, Dairy Free, Sugar Free)

 

 

Pie Crust:

Makes 8 or 9 inch crust
2/3 cup coconut flour
1 cup almond flour
1 eggs
1/4 cup arrowroot
1/2 tsp sea salt
1 tsp baking soda
1 tbs apple cider vinegar
1/2 cup softened coconut oil (unrefined)
1 tsp vanilla extract
1 Tbs Stevia extract (or pure maple/honey)

1. In a small separate bowl, whisk the apple cider vinegar with the eggs (you can sub "flax eggs" by combining 6 tbs ground flax seed with warm water and set aside until it comes to a gel like consistency) until frothy.
2. Mix dry ingredients together in a food processor or mixing bowl. Add wet ingredients, including eggs (or flax mixture) and mix well. The result will be a thick crumbly dough-like consistency.
3. Use extra coconut oil  to grease a 8 or 9-inch pie dish. Crumble the dough evenly over the pie dish. You will not roll out the dough with a rolling pin like traditional crusts. You will have to press the dough into the crust so it forms the pie dish shape.
4. Take a fork and puncture the crust a few times to avoid bubbling. Heat the oven to 350° and lightly pre-cook the crust for about 5-7 minutes.
5. Now you are ready to use your crust for pumpkin pie, pecan pie or any other treat you want to make!

Pie Filling:

(1) 15oz can of Pumpkin puree
1/3 cup of pure apple juice (no sugar added!)
1/4 cup unsweetened almond milk
2 eggs
1 tbs pumpkin pie spice (cinnamon, clove, ginger)
5 oz of pure maple or 1 tbs pure stevia extract

Bake 425 F for 15 minutes or until the crust is golden brown all over.

Cool for 15-20 min before serving =)

6 month Progress

                     

It's been 6 months being on the Slenderiiz program and I am happy to inform you all that we have combined lost over 110lbs! Karl has lost 63 lbs and I have lost 51 lbs. I say lost, but really I mean adios! Gone forever! We have developed a clean eating lifestyle that is here to stay. We're in the last stretch of weight loss, Karl has 10lbs left to lose of fat and is gaining muscle while doing circuit training and weight lifting, I have 20 lbs of fat left to lose to be at my DREAM weight, I've started running and have continued to do circuit training with Karl 3 days a week. I have a goal of running in a 5k with my sister in law this spring and I don't want to be last!

Soon we will be able to replace our family portraits in our home with the new us, which is perfect timing for our moving to a new home 4 hrs away.

Are you on a weight loss journey? Or trying to eat healthier? Feel free to ask questions, request recipes or learn more about the program we've been following by emailing us at kzfire35@gmail.com

We feel blessed to be on this journey and welcome anyone else who wants to make a change for a healthier lifestyle with the proper nutrition and food the fuels your body.

Karl's RESULTS to his 28 day commitment to fitness

RESULTS

August 16, 2013  /  Karl Marshall

Well the numbers are in!
In 28 days I lost 16.42 pounds of fat and gained 5.13 pounds of muscle. I also dropped my body fat percentage by 6%!  I'm not stopping here, I want to drop another 5% of body fat and build some excellent lean muscle to support my back while I play basketball! This is a huge leap forward in achieving my goals! Don't wait now guys and gals, start your Next 28 Days NOW!

 

Vegan Protein Bites

The recipe I'm about to share was inspired by a similar recipe that can viewed at http://chefambershea.com/2012/05/03/cake-batter-balls-raw-vegan-high-protein-glutengrainsoynutseedsugar-free/

Ingredients:
1/2 cup Pure Nourish (Vegan Protein Powder purchased HERE)
2 tbs coconut flour
1 tbs melted coconut oil
4-6 tbs canned whole coconut milk
1/2 tsp cinnamon
1 tsp vanilla extract
(optional) blueberries

Mix all of the dry ingredients together first then mix in the coconut oil and vanilla extract. Use a spoon to stir in the coconut milk, start with 4 tbs add more if the mixture is too dry to hold together. Once the mixture is crumbly but comes together like play dough roll into 6 even balls. At this point you can  top with some blueberries or chopped nuts/seeds or you can leave them as is and put them in the refrigerator to set and chill.

These are a delicious treat or snack for before or after a workout or if you're craving a cookie. Remember, all things in moderation! Limit yourself to 2-3 per snack.

Karl's commitment to fitness for the next 28 days - Day 1

I wasn't always a big guy, as a child, teen and young adult I lived-breathed-and died for basketball. When you eat like a teenager and stop playing ball like one it turns out... you gain 40 lbs in 2 months. Ouch. Then, add a broken hand, and a second child in and you gain another 20 lbs. OK so maybe you didn't gain 60 lbs but I did. 

In the last 4 months while adhering to the Slenderiiz program (you can read more about that HERE} I have lost 50 lbs, primarily by taking some quality supplements, incorporating clean eating at a 1250 calorie intake (more on days when I work out) and 20 minutes of light cardio 4 days a week. I have come to a point where I want to tone up my newly exposed muscles and gain the strength and agility back that I need in order to safely play basketball again. 

My friend Brock, who I have known since elementary school had killer results in his commitment to fitness where he blogged about reducing his body fat from 21% to 11% in 28 days by using the same supplements but a higher intensity work out regimen than my previous 20 minutes of light cardio. You can read about Brock's 28 days HERE.

Friday July 19th was my first of the Next 28 days, where I am committing to following the work out regimen I will be posting from Brock's blog as well as continuing to eat clean - we are dairy free, gluten free, sugar free, soy free, and low glycemic. This is the first time I have attempted intense work outs baring weight on my left hand that's had 2 reconstructive surgeries since a car wreck in October of 2010.

                           It is a lot easier to bare weight on my hand now that I'm 50 lbs lighter!
I really was intimidated by this work out routine because it pushes me to bare weight on my hand and use my lower back in ways that I haven't done since completing physical therapy. Did I mention I have degenerative disk disease? I have moderate to severe arthritis in my lower back at the ripe age of 32 years old. My doctor has been very frank in telling me that if I don't lose the weight around my belly than I'm going to end up having the back of a 90 year old by the time I am 40 years old.

I'm not a writer, or a body builder or a nutrition expert but I have been inspired. I want people to see that even if you have health issues, or insecurities there's no reason to settle and give in to accepting the weight, the lack of strength. I refuse to give in anymore, I will be healthy and I will be fit. You better believe I will be playing basketball again some day soon too.

 Upper Body/Core  

Curls: 4 sets, 10-15 reps.  

Push-ups: 4 sets, 10-15 reps

Crunches: 4 sets, 25 each

----- 

Tricep Extension: 4 sets, 10-15 reps

                                           Incline Push-ups: 4 sets, 12-15 reps

Tri-Plank: 4 sets, 1:00 minute each. 20 seconds left side, 20 seconds right side 20 seconds center

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Bent Shoulder Row: 4 sets, 12-15 reps

Decline Push-ups: 4 sets, 10-15 reps

Leg Lifts 4 sets, 25 reps

Lower Body/Core

Squats: 4 sets, 12-15 reps

Sit-backs: 4 sets, 8-12 reps

Toe Raises: 4 sets, 12-15 reps

----- 

Lunges 4 sets, 10-20 reps

Weighted Side-Bends 4 sets 12 reps per side

Wall-sits 4 sets 30-45 seconds

----- 

Split-Squat: 4 sets, 10 reps

Sit-ups: 4 sets, 25 each

Toe Raises: 4 sets, 25 each

My plan is to do 3 days of upper body/core followed by 2 days of lower body/core then a rest day from lifting but used for 40 minutes of cardio and day 7 will be stretching and some Yoga. -I've never tried Yoga before but Danielle's mom teaches it and we've been googling videos on You Tube to figure out what will work best for stretching out and strengthening my problem areas.

I have a huge support system between my wife, kids, friends at the gym, and the whole Next 28 Days contributors and audience and am looking forward to the remaining 27 days!

You can also follow my blog
posts at 
http://thenext28days.com/karl28

4 Month Progress Update

The 3rd of July marked 4 months on the Slenderiiz program for us. Karl met and beat his original goal and is now shooting to lose 10 lbs of fat and then start building muscle. Soon he will be participating in "The Next 28 days" and working on really getting "cut". I'm so excited for him and he is thrilled to be on the next leg of this journey so quickly! I originally wanted to get down to my pre-2nd child weight and now I'm on board for getting to my pre-children weight! Here's our before and after pictures for 4 months. We still have work to do!

I have lost 40 lbs in 4 months and went from a size 34 pant waist to 28 or in standard sizes I went from a 14 to an 8 (almost 6!).  My goal is to lose another 20 lbs which will put me at 125 lbs. I've added 15lbs to my weight loss goal because it came off faster than expected!

Karl has lost 50 lbs in 4 months! Doesn't he look amazing?! He's added an additional 10lbs to  his weight loss goals and then is going to follow in our friend Brock's foot steps on getting cut in 28 days and journaling everyday on how he's doing, what he ate, his work out routine and how he's feeling. We're both really excited for this new phase!!!

Together we have lost 90 lbs in 4 months! that's an average of 22.5 lbs a month! We're so thrilled with the results we have seen and are really looking forward to reaching our best potential physique and celebrating with a little photo shoot to replace the family pictures in our home from Christmas that really showed us how unhealthy we had become!!

If you would like to learn more about the complete Slenderiiz program visit Slenderiiz.com/complete 

Vegan Faux Alfredo Pesto

I've used Cashews for creaminess in desserts and this evening I trimmed back my basil plant so voila it was time to make a pesto sauce which turned out to be the most delicious faux alfredo that I have ever had. My brother had some of the left overs and said he would have never guessed that the dish was vegan!

Ingredients for sauce:
1 1/4 cups raw unsalted cashews
1/4 cup olive oil
1/4 cup warm water
1 large lemon (juiced)
3 cloves of garlic minced
1 cup chopped fresh basil
sea salt
pepper
*optional* crushed red pepper

Additional ingredients for pasta dish:
Quinoa pasta
broccoli
6 roma tomatoes
*optional* cooked chicken breast or shrimp

In a food processor or powerful blender/magic bullet
Puree the cashews, olive oil, lemon juice and slowly add warm water until mixture is creamy (similar to the texture of creamy almond butter) add basil, garlic and 1/4 tsp of salt and 1/4 tsp ground pepper (or season to taste). Pulse and blend until the mixture is smooth and creamy adding warm water as needed to keep the mixture loose. If like spicy Italian food then stir in crushed red pepper flakes for desired heat level.
 That's it! you can toss as is with any pasta, veggie, dip with veggies, gluten free snacks what ever you want. Here's the dish I made.

I boiled a whole package of Quinoa Pasta in salted water, when I drained the pasta I left about a 1/4 cup of starchy water in the pan, then folded in the pesto sauce. While the two were heating up I microwave steamed a package of broccoli that was salted and peppered. I tossed the cooked broccoli in and then diced up some roma tomatoes. I removed the mixture off heat and folded in 4 of the diced roma tomatoes. After plating the pasta I garnished with fresh diced roma tomatoes. My husband wanted meat for his dish so I grilled a salt, pepper, garlic powder, onion powder seasoned chicken breast on the bbq sliced it up and topped off the chicken and tomatoes.

Progress Update: Being Real

I've spent nearly a lifetime making some good choices with food, but a large portion making inadequate choices with food. I wouldn't say they were terrible, or life ending but they brought me to a point of near obesity. What changed ? I couldn't look in the mirror and make positive comments about myself anymore. My children were requesting fast food, pizza and throwing fits when I did make dinner at home. Our quality of life was poor and it was all because of the choices we were making about food. I had an unhealthy relationship with food.

Those of you following our blog, you already know why I'm here and what our family and some of our friends are working on, a lifestyle change. Not a DIET, not a FAD, but a change in our relationship with food. One that doesn't mean we turn to food for comfort, for happiness, for boredom, but rather as fuel, as nutrition and as a teaching lesson to our children. 16 Weeks of eating clean, eliminating gluten, sugar, dairy and soy from our eating habits and incorporating a rainbow of healthy food options into our home.

Karl is down 45lbs, I am down 35 lbs, our kids are asking for snacks like hummus and bell peppers. Nadine has discovered she loves asparagus! I'm so proud of the progress we've made in just under 4 months. Our lifestyle change was really put to the test this summer as we have been traveling a lot. I am SUPER proud to inform you all that we did not stop for fast food once on either of our road trips. We drove 22 hours in a week the first week and then 39 hours in 5 days on our second trip. I packed a cooler full of salsa, veggies, baked black bean chips, unsweetened applesauce, unsweetened coconut milk, purenourish shakes, apples, oranges, white albacore tuna packed in water, Organic goat cheddar cheese and lots and lots of water. I will confess that I lived off from a combination of coffee and rejuveniix for energy since we only slept for 2 of 4 nights on our second road trip.

Here's where I have to confess, we are not perfect. Just because something is vegan, doesn't mean it's a healthy choice, and just because it's gluten free doesn't mean it is healthier than regular bread. We "rewarded" ourselves with vegan donuts, Karl bought me a vegan lemon cupcake, and we had dairy free pizza when we got home. Our first exposure to refined sugar, soy, and gluten in 15 weeks and we were miserable. By we I mean I was miserable and unfortunately my family paid the price. My chronic acid reflux (GERD) came back with vengeance and so did my irritable bowl syndrome (IBS) and my seasonal pollen allergies were out of control (I think because my immune system was compromised by eating foods that made me sick)! Sorry if that's too much information for you all but here's what I gathered from this experience. My body is at it's best on the Slenderiiz food program, when I follow it to the letter and avoid my food allergies, I have energy, my seasonal pollen allergies are minimal, and I have no symptoms at all from GERD or IBS. Karl was irritable and had a supreme sugar crash after the experience and agreed that "rewarding" our efforts is the sign of us not really taking the lifestyle change serious as a long-term choice and our bodies need us to treat it serious. At a certain point we will reach our goal weights, we CAN'T look in the mirror and ask "Am I thin enough?" or "Am I fit?" we have to change our view and look at what we are putting in our bodies and ask "Am I HEALTHY?" I want to play with my children without my joints hurting, without stomach aches, and I want to have the longest possible life to enjoy my family which means this is not a FAD not a DIET and FAILURE is not an option.

Sunday, We hit the reset button and are back to eating clean, making meal plans and getting active. We genuinely care for our friends, family and even all you international blog readers. Do yourself a favor, don't judge your health by what you see in the mirror, or what size of clothes you're wearing. Look at your food, your vitamins, your beverages and your activities and then honestly ask yourself "Am I HEALTHY?" "Am I teaching my children to be Healthy?" "Am I making choices that will help me be there for my family, friends and community as long as healthfully permitting?". If your answer is NO to any of those questions, you're in need of a lifestyle change, please feel free to use us a support system.

On a lighter note, I have tons of recipes to share with you all since I didn't get very many blog posts in while we were traveling! Stay tuned =)

Danielle's progress update

Here is my most recent update I posted on instagram today. Feeling pretty good! 15lbs to my goal weight and officially at a healthy BMI !

P.s. if you're on instagram or Twitter you can find me under the username Daniczec.

Karl's individual update is coming soon!

9 Reasons Why I Say NO to Soy

Since I am allergic to cows (including leather, beef, dairy, all cow by products) nearly every meal I make is dairy free. My kids have some cheese and yogurt, but my Karl and I are dairy free. A long time ago I used to use soy in everything, I really thought it was my healthiest option. A year and a half into our marriage while on birth control we conceived our oldest child, which was such a blessing and also perplexing. We learned 2 things from my Gynecologist 1) My body doesn't naturally produce enough progestrogen to maintain a pregnancy without medical help 2) the plant estrogen in soy mimicked the hormone enough in my body to mess around with my hormone tests when they did my blood draw to confirm the pregnancy. 
My OB recommended I avoid eating soy for the remainder of the pregnancy, once I hit the 2nd trimester and had stopped consuming soy products (they're practically in everything that's pre-made!) my hormones leveled out, and blood draws came back normal.
That was 7 years ago, we've been avoiding soy consumption as much as possible ever since. I have referenced 4 articles that support what my OB talked to us about 7 years ago. Here's 9 reasons why someone should consider avoiding soy products.

1. Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and promote breast cancer in adult women. These phytoestrogens also cause hypothyroidism and possibly thyroid cancer.
2. In infants, consumption of soy formula has been linked to autoimmune thyroid disease.
3. Vitamin B12 in soy is not absorbed. Consumption of soy actually increases the body’s requirement for B12.
4. Soy foods increase the body’s requirement for vitamin D. Toxic synthetic vitamin D2 is added to soy milk.
5. Fragile proteins are damaged during the high temperature processing used to make soy protein isolate and textured vegetable protein–often used in packaged foods and even the so-called “healthy” protein bars.
6. Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.
7. Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and additional amounts are sometimes added to mask soy’s unpleasant taste.
8. High levels of aluminum, toxic to the nervous system and kidneys, have been found in some soy foods.
9. Soy foods such as soy cheese and ice cream, soy milk, and tofu are so processed that few pesticide residues remain; however, several very toxic pesticides are used to grow soybeans, and 90 percent of soybeans grown in the U.S. are GMO (genetically modified). In the only human feeding study ever published on genetically modified foods, seven volunteers ate Roundup-ready soybeans. These soybeans have herbicide-resistant genes inserted into them in order to survive being sprayed with otherwise deadly doses of Roundup herbicide. In three of the seven volunteers, the gene inserted into the soy transferred into the DNA of their intestinal bacteria, and continued to function long after they stopped eating the GM soy.

Karl and I use unsweetened coconut milk, coconut oil and coconut butter for all of our dairy replacement options. 

I hope some of you find this as enlightening as I did!

Sources:

http://www.juiceladycherie.com/Juice/nine-reasons-to-say-no-to-soy/

http://thedeliciousrevolution.com/cleanse/why-avoid-soy/

http://halfindiancook.com/the-search-for-soy-free-chocolate/

http://www.celestialpets.com/soy_article.shtml

If you are currently using a soy based protein powder and are looking for a Vegan, Soy Free, Organic, Non-gmo meal replacement read HERE and purchase HERE

Easy Ground Chicken, Marinara and Sauteed Veggies

             Prior to our lifestyle change Spaghetti was a staple meal for our family, usually as an excuse to have garlic bread but none the less I had to figure out a healthier solution to this quick and easy meal.  First step was finding a marinara recipe and a pre-made sauce for easy nights that was also sugar free, dairy free, gluten free, and soy free.

             We will save my marinara from scratch recipe for another day and today let's focus on those ever so tempting "in a rush" nights where you just have to make something or your going to end up ordering pizza...

Here's what you need!

16 oz Ground chicken (or turkey)- 4 adult servings
1 jar of Marinara (I found O-Organics from Safeway was the most cost effective, Sugar Free, Gluten Free, Dairy Free and Soy Free)
2 green bellpeppers
1 yellow onion
3 tbs balsamic vinegar
1 tbsp coconut oil
Seasonings
1/2 tbs onion powder
1/2 tbs garlic powder
3/4 tbs rosemary (dried) or 1/2 tbs (fresh)
sea salt
pepper

Ok here we go =)
Slice onions and bell pepper to thin strips (these are going to mimic the pasta) sprinkle with salt and pepper
Season the ground chicken with onion powder, garlic powder, salt, pepper and rosemary (if you can go fresh on herbs than do it!) and sprinkle it with salt and pepper..
In a saute pan (a wok works well too) over medium/high heat melt the coconut oil, then add the veggies. Saute the veggies until they are starting to caramelize on their sides. Add in the ground chicken and break into bite size pieces stirring as the meat browns and the veggies get soft and fully caramelized.
Deglaze the pan with balsamic vinegar and loosen up all of the yummy brown stuff that has accumulated at the bottom of the pan.
Add the bottle of sauce (25 oz jar) I like to add a couple tablespoons worth of water to the jar, replace the lid, shake it up and get all the sauce out =)
Once the sauce has heated up to a low boil, reduce heat for 5 minutes and its ready to serve.

If you can't live with out pasta, I highly recommend Ancient Harvest Quinoa Pasta.

Note: You can use just about any vegetable to saute if you're not a fan of peppers and onion, try summer squash, zucchini, cauliflower, broccoli or sliced carrots.

Carrot Cake (Gluten Free, Dairy Free, Sugar Free, Soy Free)

Note before you get started: This cake base DOES NOT RISE so make sure you fill the cake dish 85% of the way full. 

Cake base
Things you'll need:
4 eggs
1.5 cups stevia in the raw
1 tsp salt
1/4 tsp nutmeg (my family can't eat cinamon, you can do 1/8 tsp nutmeg 1/8 tsp cinamon)
1 cup unsweetened apple sauce
1/3 cup coconut oil (plus some for greasing the cake pan)
1 cup shredded carrots
1 cup unsweetened coconut milk
1/2 cup chopped walnuts
2 tsp gluten free pure vanilla extract
1/2 cup almond flour
1 cup bob's redmill all purpose gluten free flour mix
2.5 tsp baking powder

Frosting
Things you'll need:
2 egg yolks (I save the whites to use for scrambled eggs in the morning)
1/2 cup stevia in the raw
1/2 tsp gluten free pure vanilla extract
1/4 cup coconut butter
1/4 cup chopped walnuts
1/2 cup unsweetened coconut milk

Let's get started!
Preheat the oven to 350 degrees F

In a mixing bowl cream the 4 eggs, stevia, vanilla, applesauce, coconut oil, coconut milk and salt. Once evenly incorporated add in the shredded carrots, walnuts, almond flour, all purpose gluten free flour and lastly the baking powder.

I know it's unappealing when raw ;) but trust me it tastes good!

Grease a pretty cake dish with coconut oil and fill 85% of the way full. This batter does not rise, so leave just enough room to top with frosting.

Bake in a preheated (350 deg F) oven for 35-50 minutes, timing will vary based on ovens and elevation levels.

While you're cake is baking let's get started on the frosting!

Chop up 1/2 cup walnuts
Separate 2 egg yolks from egg whites. You only need the yolks.
on very low heat whisk the eggs, 1/2 tsp of vanilla and 1/4 cup coconut butter. Stirring non-stop until the coconut butter is completely incorporated and add the 1/2 cup stevia in the raw and coconut milk. Continue to stir over low heat until the sauce is thick enough to where you can run your finger down the back of the spatula and there's a clean streak.

Remove from heat. If the mixture is still pretty loose then add back to low heat and stir. The coconut butter in the mixture will cause the sauce to thicken some after cooling.

Top the semi cooled cake with the frosting then garnish the top with the 1/4 cup chopped walnuts and let cool on the counter before wrapping and storing in the fridge (if you don't wait for it to cool you'll end up with condensation pooling on the plastic wrap and making your cake soggy).

Store covered in the fridge for freshness.

German Chocolate Cake (Gluten Free, Dairy Free, Sugar Free, Soy Free)

Being sugar free doesn't mean you can't occasionally indulge on baked goods like this German chocolate cake. The chocolate cake base can be used with any topping (fresh strawberries would be awesome) it is super moist and decadent. This is a double hitter where I will give you the recipe for the cake and my mock German chocolate cake frosting =)

Note before you get started: This cake base DOES NOT RISE so make sure you fill the cake dish 85% of the way full. 

Cake base
Things you'll need:
4 eggs
1.5 cups stevia in the raw
1 tsp salt
1.5 cups unsweetened apple sauce
2/3 coconut oil (plus some for greasing the cake pan)
1 cup unsweetened cocoa powder
1 cup unsweetened coconut milk
2 tsp gluten free pure vanilla extract
1/2 cup almond flour
1 cup bob's redmill all purpose gluten free flour mix
2.5 tsp baking powder

Frosting
Things you'll need:
3 egg yolks (I save the whites to use for scrambled eggs in the morning)
1/2 cup stevia in the raw
1/2 tsp gluten free pure vanilla extract
1/3 cup coconut butter
3/4 cup chopped walnuts (or pecans)
1/2 cup unsweetened coconut flakes (I prefer bob's redmill)
1 cup unsweetened coconut milk

Let's get started!
Preheat the oven to 350 degrees F

In a mixing bowl cream the 4 eggs, stevia, vanilla, applesauce, coconut oil, coconut milk and salt. Once evenly incorporated add in the cocoa powder, almond flour, all purpose gluten free flour and lastly the baking powder.

I had a skilled helper for the mixing part =)

Grease a pretty cake dish with coconut oil and fill 85% of the way full. This batter does not rise, so leave just enough room to top with frosting.

Bake in a preheated oven for 30-45 minutes, timing will vary based on oven's and elevation levels.

While you're cake is baking let's get started on the frosting!

Chop up 3/4 cup walnuts (or pecans)
Separate 3 egg yolks from egg whites. You only need the yolks.
on very low heat whisk the eggs, 1/2 tsp of vanilla and 1/3 cup coconut butter. Stirring non-stop until the coconut butter is completely incorporated and add the 1 cup coconut milk and 1/2 cup stevia in the raw. Continue to stir over low heat until the sauce is thick enough to where you can run your finger down the back of the spatula and there's a clean streak.

Remove from heat and add 3/4 cup nuts, and 1/2 cup coconut flakes. If the mixture is still pretty loose then add back to low heat and stir. The coconut butter in the mixture will cause the sauce to thicken some after cooling.

Top the semi cooled cake with the frosting (while it's still warm), and let cool on the counter before wrapping in plastic wrap (otherwise you'll end up with condensation gathering on the plastic; creating a soggy top)

Store covered in the fridge for freshness. Karl enjoyed his slices cold, and I liked to heat mine up in the microwave. Either way it's delicious!

Almond cookies (Dairy Free, Gluten Free, Sugar Free, Soy Free)

Yesenia, a fellow Slenderiiz user and friend, posted a link to some delicious cookies today! http://www.yummly.com/recipe/external/Flourless_-sugar-free-peanut-butter-cookies-309702

The recipe calls for peanut butter and peanuts, so I adapted to almond butter and chopped almonds. The only other substitute I made was instead of using a tsp of water I used a tsp of coconut milk.

(Makes about 2 dozen small cookies, recipe adapted from Flourless Almond Butter Cookies from Cookie Madness.)

Ingredients:

1 large egg

1 cup granular Splenda or Stevia-in-the-Raw Granulated Sweetener

1 tsp. baking powder

1/2 tsp.vanilla extract

1 cup creamy natural almond butter (check sugar content, the one I used had no sugar in the ingredients)

1 tsp. water (I used coconut milk)

1/3 cup chopped almonds (optional)

Instructions:
Preheat oven to 350 F.

In mixing bowl, use electric beater to beat together the egg, Stevia, baking powder, and vanilla for about a minute. Add almond butter and water and beat together. (The mixture was fairly dry and broken apart. Just be sure the peanut butter is mixed well with the other ingredients.) Add peanuts if using, and blend into dough.

Use a large non-stick cookie sheet. Measure out a heaping teaspoon of batter for each cookie, then smash down with a fork. Bake 15 minutes, or slightly longer, until cookies feel firm and are slightly browned.

Tip: For easy clean up line your baking sheets with foil.

Yesenia's cookies look so beautiful I had to share =)

Chicken Fajita Salad (Gluten Free, Dairy Free, Sugar Free, Soy Free)

Last night I made some homemade pico de gallo as I prepped for our lunches this week. This afternoon I stared in to the fridge and thought about how easy it would be to snag my toddler up and grab a bite to eat out instead. Haha! Talk about how we trick ourselves into making choices out of "convenience" when really not having to leave the home at all is way more convenient. On a whim I threw together this keeper, a recipe I will definitely be reusing time and time again.

Things you are going to need:
1 large boneless skinless chicken breast (fat trimmed) or 2 boneless skinless chicken thighs (fat trimmed)
season both sides well with:

• salt
• pepper
• cumin
• onion powder
• garlic powder

1/2 tbs of coconut oil (you can sub olive oil)
6 tbs pico de gallo
1 bell pepper (or 5 mini bell peppers)
1 cup mixed greens salad
1/2 a lime

In a medium sized nonstick skillet (this allows you to use less oil) heat up the coconut oil to medium/high heat. with tongs place your well seasoned chicken in to the skillet and brown both sides.

Cut the bell pepper in to strips and toss in to the skillet. Stir occasionally, after 2 minutes add 4 tbs of pico (save 2 tbs for a fresh garnish to dress your salad with) and toss and use the liquid to help pick up (de-glaze) the brownings on the bottom of the skillet (there is so much flavor in there!). Reduce the heat to medium /low) and remove the chicken and cut the chicken into strips then place back in to your skillet. Squeeze the 1/2 a lime into the skillet to help brighten the mix and coat the chicken in the yummy seasonings that have coated the bottom of the skillet.

Lay down a bead of spring salad mix on the plate and top with the fajita mix. Garnish with your remaining 2 tbs of pico de gallo. Enjoy!

4 oz serving of chicken fajita on salad is 220 calories.
6 oz serving of chicken fajita on salad is 338 calories.

Well balanced and delicious! Who needs to eat out? The secret to healthy eating is in your grocery cart.

Vegan Ice Cream (Gluten Free, Sugar Free, Dairy Free, Soy Free)

In a comment on my no bake cookie recipe a friend (Michelle B.) left a recipe for this delightful vegan ice cream in the comments. I had to try! The whole family approved =)

Things you need:
2 ripe bananas
2 tbs almond butter
2 tbs unsweetened coconut milk
2 tbs unsweetened cocoa powder
(optional) 1/2 tbs Stevia in the raw
(optional) chopped almond for topping
(optional) 1 large strawberry (or other fresh fruit of your choice)

Servings: 2 (394 calories total)

Cut up 2 ripe bananas and freeze (takes at least 6 hours). When you're getting ready to prep take the bananas out of the freezer and let them thaw slightly on the counter top for 10 minutes.

I used a magic bullet instead of a blender but either will work. Put your banana's, coconut milk, almond butter and cocoa powder (also optional Stevia), and blend until smooth.

Should turn out the same exact texture as soft service ice cream. I topped ours with some fresh strawberries and chopped almonds for added brightness and crunch.

Delicious! Thanks Michelle!

Orange Chicken Gluten Free, Sugar Free, Soy Free, Dairy Free

We used to frequent Thai food and Chinese food for take home meals quite a bit before making our life style change. We spent a lot of money to earn that unwanted weight ;) Karl has been missing Orange Chicken and typically when the temptation to fall off the healthy bandwagon happens its as he smells the Orange Chicken from the Deli in Safeway.  So today I did some experimenting and finally came up with a great alternative that really aligns with our better eating habits and fits in with the Slenderiiz program we've been doing to shed pounds quickly.

Things you need:
4 oranges juiced + (1 tablespoon of orange zest)
2 boneless skinless chicken breast
1 white onion
1 tablespoon coconut oil
1/2 tablespoon ginger powder
1/2 tablespoon salt (salt and pepper to taste)
1 tsp of stevia
2 cloves of garlic minced
(Optional) pinch of red pepper flakes
1 tablespoon apple cider vinegar
6 green onions
toasted sesame seeds (garnish)
1 bag of California Vegetable mix (or your choice of veggies)

In a sauce pan add all but a tablespoon of the orange juice and 1/2 a tablespoon of orange zest and 1 tsp of Stevia (and the red pepper flakes if you want the spice). Heat on the back burner and allow to reduce.

prepare for a quick stir fry in the wok by getting all your ingredients ready ahead of time

Slice the raw chicken in to thin slices as evenly as possible. I did mine about 2 inches long by 1/3 inch wide. Season the chicken with salt, pepper, ginger, garlic, and half of the green onions (leave some for garnish). Cut up the white onion in bite size pieces.

lightly salt the onions

In a hot wok or large skillet drop the coconut oil and onion, saute until the onions just start to brown on the edges. Add your seasoned chicken and brown. Throw the bag of veggies in the microwave to cook while finishing the rest of the dish, or add your raw (not frozen) veggies to the Wok as soon as the chicken starts to sizzle (you don't want the Wok to cool down and slow down the cooking process or end up with rubbery chicken)

De-glaze the wok with the apple cider vinegar. 

Pour the orange sauce (consistency of a thin syrup) out of the sauce pan and in with chicken. Toss in the sauce until the contents are evenly saturated. When the chicken is all evenly cooked (PINK IS BAD), and the coated in the sauce remove from heat and toss in the remaining tablespoon of fresh orange juice and 1/2 tablespoon of orange zest. 

Arrange the Chicken on top of your steamed or microwaved veggies and garnish with sesame seeds and the remaining minced green onions.

Voila! This serving is 320 calories. 

I kid you not when I say, the kids literally licked the bowl clean! and I was tempted to as well.