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RECIPES 

If You Like Hummus...

12/15/2017

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"If you like Hummus" is a great way to start this recipe because nearly 100 million Americans have no idea what Hummus is, and out of those who do, only about a quarter eat it regularly. 

What Is Hummus?


​Hummus is a paste made from mostly chickpeas and dates back to the 13th century Middle East where chickpeas were (and still are) in abundance. 
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How Do You Eat Hummus?

You can eat Hummus as a dip with pita bread or chips, or with whatever bread you have on hand. But it can also be used to replace mayo or mustard. I found a great site giving you 10 ways to eat Hummus, just click HERE. 

Is Hummus Good For You? 

Hummus is made with beans, ground sesame seeds, and oil (basically) so your nutritional benefits will include getting more protein (about 3g per 2Tbsp), fiber, and fat. If that doesn't sound like a good thing to you, then click HERE to learn how beans are not only good for you but help you lose weight in the process. 

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How To Make Your Own Hummus

Recipe From: The Haven's Kitchen Cooking School 

iNGREDIENTS 

  • ​1 cup dried garbanzo (chickpea) beans (or 2 cups cooked)
  • 1/3 cup Tahini
  • 2-4 garlic cloves
  • Juice of 1 lemon
  • 1/4 cup extra-virgin olive oil
  • 1/4- 1/2 cup of cold water
  • Sea Salt (a pinch at a time to taste)​

Prep 1. Cooking Your Chickpeas 

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If you have dried chickpeas at home, click HERE to learn how to cook them.
If you have cooked chickpeas, continue on with the recipe instructions. 

Prep 2. Do You Have Tahini Paste?

If you already have Tahini paste at home, continue with the recipe instructions.
If you don't have Tahini at home and have no idea what it is, keep reading.

TAHINI PASTE
Tahini is a  sesame seed paste, that in Arabic means "to grind"; and that's really all it is: ground up (hulled) sesame seeds.  Tahini is normally used for hummus, but it's also used for Baba Ganoush, dressings, and sauces.
You can buy a jar for under $5 at Walmart, Target, and Trader Joe's, or choose to make your own. I found a great recipe for making your own Tahini HERE.

Prep 3. In The Kitchen 

  • Get out your blender and dust it off
  • Clean up and prep 2-4 garlic cloves
  • Squeeze the juice of 1 lemon into a small dish or cup (if your aim's that good)
  • Measure out all the rest of your ingredients and set aside 

Instructions

  • ​Add garlic cloves into your blender and pulse until chopped
  • Add chickpeas and pulse for about 30sec until crumbly
  • Add in the remaining ingredients and blend until smooth. (add more salt/water to taste)
  • Place Hummus in a serving dish and enjoy, or put in an airtight container in the fridge for later! 

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Tips 

This recipe makes a lot of Hummus so prepare yourself!
Homemade Hummus is only going to last for about a week.
This is just a basic Hummus recipe; you can add in your own garnishes to taste.
Benefits of Beans
Good 4 U Brownies
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Like A Pro Roasted Vegetables

7/13/2017

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Remember the last time you were at an expensive restaurant? Remember the last time you had dinner with Mr. and Mrs. Fancypants? Remember what you ate? It could have included roasted vegetables as a side, and I bet you loved it didn't you? 
Now you can make this at home and look and feel like a junior Fancypants yourself. 
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Image from https://www.budgetbytes.com/2016/10/harissa-roasted-vegetables/  

Ingredients

Pick what you like, add to this list, or try something new

Chopped Fresh Veggies (see below) 
Olive Oil 
1 bulb of Garlic 

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Directions

Preheat oven to 400
Chop all veggies into evenly sized pieces 
Lightly roll veggies in a bowl with olive oil, making sure to cover veggies thoroughly (but not soaking them) 
Place on flat baking dish, salt and pepper to taste
Add in sections of garlic OR chop up garlic and add at the end of baking 
  Put in oven and bake for 15-20min 

Great as a side dish to roasted chicken or on top of brown rice. Sweeten it up by adding in cheese, or swapping the garlic for fresh herbs. It's quick, easy, and makes you look like you know what you're doing...and we could all use more help with that! 
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Roasted Small Potatoes

7/13/2017

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INGREDIENTS

1-2 bags of Red/Yellow/Blue Potatoes
About 3-4 teaspoons of (real) Olive Oil 
1-2 teaspoons of pink salt 
Pepper to taste

Tip: 
Add fresh herbs like parsley, rosemary, or basil towards the end of roasting. Feeling naughty? Sprinkle on some parmesan cheese!

Stupid Easy Directions

Preheat oven to 450
Wash and dry your potatoes (don't cut)
Roll Potatoes in Olive Oil and place them on a baking sheet 
Add salt/pepper to taste and toss in oven 
Bake for 20min, making sure to flip them 1/2 way through

There are a ton of variations to this recipe, like adding in other cut veggies, cheeses, sauces... but we thought we'd keep it clean for you and let you decide what you wanted to add! This recipe is 100% Kid Approved and perfect for little fingers. Plus, you can change up how this side dish is presented. 
Whole,   Diced,   or Sliced
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From google.com

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Fromhttp://www.marthastewart.com/332662/roasted-red-potatoes 

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From google.com 


Did you know that over half of the nutrients in a potato are found in the skin? Red potatoes are a great source of fiber and B vitamins, so don't peel them!
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Make Chickpeas That Taste Like Cheetos

2/5/2017

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Thanks to the cooking geniuses at TheKitchn.com, you can now feel naughty while still being nice to your body. Chickpeas are a great source for vegan protein; just 1 cup gives you 15g of protein! Of course, they also contain minerals (like all beans) such as  Fiber, Folate, and Manganese. 
To read the full article from TheKitchn.com , click HERE. 

Ingredients


Directions


  • 1 can (15 oz) of unsalted chickpeas, or better- make your own. ​
  • 1tblsp of organic olive oil 
  • 1/2 teaspoon iodine free salt 
  • 3 tablespoons nutritional yeast
  • 1/2 teaspoon iodine free salt
  • 1/2 teaspoon granulated garlic 
Preheat the oven to 400°F. 
Drain, rinse and pat dry chickpeas.
Mix oil and salt with chickpeas.

Bake for 30 min, flipping the chickpeas every 10min or so until crispy. 

Whisk together the remaining ingredients together and sprinkle over chickpeas when done. 

​Tip: They taste best right outta the oven!

For another fun recipe using chickpeas, checkout our "Good For You Brownies"! Looking for more complex recipes? Visit TheKitchn.com for more unique recipes. 
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Cinnamon Apple Muffins

10/28/2016

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Ingredients

  • 1 1/2 cups unbleached flour
  • 1 1/2 cups apple pulp (appox. 5 apples)
  • 1/4-1/2 cup apple juice 
  • 1/2 cup whole-wheat flour 
  • 2/3 cup honey 
  • 2 teaspoons baking powder
  • 1/8 teaspoon salt
  • 1/4 teaspoon cinnamon
  • 1/2 cup milk
  • 2 egg whites
As always, we recommend using organic, clean ingredients every time you're in the kitchen. 
  • Preheat oven to 400 degrees and prepare two bowls.
  • ​Juice apples separating and measuring the juice and pulp. 
  • Mixture One: Combine 1/2 cup of unbleached flour, apple pulp, and juice. 
  • Mixture Two: Combine 1 cup unbleached flour, whole wheat flour, honey, baking powder, salt, cinnamon, and egg whites. 
  • Combine Mixture One and Two until moistened
  • Bake at 400 for about 25 minutes
Recipe from Jack LaLaine's Power Juicer. Learn more HERE 
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Cool Cucumber Salad

9/29/2016

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If you have 15 minutes and 4 simple ingredients.. you have a delicious salad with your lunch or dinner. But it's also an inexpensive dish to make & bring to a party. 
 So why do we call it "Cool Cucumber Salad?" 
Most people don't know that the phrase "cool as a cucumber" comes from the cucumber's ability to cool the temperature of the blood, and when applied topically, reduces swelling. So get cool and try the Cool Cucumber salad.


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Ingredients:

  • 1-2 Cucumbers
  • 1/2-1 Red Onion 
  • 1 TBSP of Sour Cream per Cucumber
  • Fresh Dill 

How-To

1. After washing your produce, (do we even need to say that?) grab a peeler and create stripes on your cucumbers. 
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2. Thinly slice your cucumbers and add to bowl. Add a bit of sea salt and set in fridge. (We want it cold; the salad will draw out some of the water while you are in the kitchen crying.) 
Hey. Wait. Why are you crying? 
​

3. Because you're peeling that red onion. You can choose to dice the onions or create thin rings- that's up to how much you like raw onions. We typically recommend thin slivers. 
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4. Take the cucumbers out of fridge and drain any water.
​Add in the onions and mix. Put back in fridge. Now, dice up your fresh dill. This is used as a spice so you need to make sure that you don't have big clumps or or stems. 
​

5. Take out your cucumber/onion bowl, add in the dill, a bit more salt, and (shhhh!!!) some sugar to taste. We are talking minimal amounts here people. Mix it up and then add 1TBSP of sour cream per cucumber. Less is more. Stir, taste, and add in salt/sugar/cream to taste. You'll want the flavors to all harmonize, so put a lid on it (ya you, loud mouth) and keep it in the fridge for another 15-20min...or until dinner is ready..whichever comes first. 

Why it's Cool

Good Breath
The phytochemicals in cucumbers kill the bacteria that cause bad breath. Dill is also a wonderful "detergent". We can't say the same for the onion. 
Hydration
Cucumbers are 95% water and known for giving you clearer skin.
Reduce Risk
"Cucumbers are now known to contain lariciresinol, pinoresinol, and secoisolariciresinol—three lignans that have a strong history of research in connection with reduced risk of cardiovascular disease as well as several cancer types, including breast, uterine, ovarian, and prostate cancers." Read more HERE

"Onions are also a source of the strong antioxidant vitamin C that helps to combat the formation of free radicals known to cause cancer.
Colon cancer: High fiber intakes from all fruits and vegetables are associated with a lowered risk of colorectal cancer.
Prostate cancer: In a study published by the Journal of the National Cancer Institute, researchers used a population-based, case-controlled study to investigate the relationship between allium vegetable intake and prostate cancer. They found that men with the highest intake of allium vegetables had the lowest risk for prostate cancer.2
Esophageal and stomach cancer: Frequent intake of allium vegetables has been inversely related with the risk of esophageal and stomach cancer.3 Several survey-based human studies have demonstrated the potential protective effects of consuming alliums, as well as reports of tumor inhibition following administration of allium compounds in experimental animals." Read more HERE


Cramp Killer
It is a very good source of potassium, an important intracellular electrolyte. 100 g of cucumber provides 147 mg of potassium but only 2 mg of sodium. Potassium is a heart friendly electrolyte helps bring a reduction in total blood pressure and heart rates by countering effects of sodium. Read more HERE
Blood Regulator
Onions contain chromium, which assists in regulating blood sugar and have chromium which helps clean the blood. 
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Make Your Own Vegetable Dip from Scratch

8/6/2016

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Ingredients 

  • 1/4 red onion, peeled
  • 1/4 carrot 
  • 1/4 red pepper, seeded
  • 8 oz cream cheese or cream cheese substitute
  • pinch of pepper 

It's Easy!

Just toss those ingredients into your blender and go! Yum yum Yum! 
Serving Size
39g
Calories
50
Fat
3g
Protein
3g
Sodium
90mg
This recipe makes about 7-8 servings. Perfect for parties or a large snack fest. If you need help making it through a a BBQ, this is a great item to bring, and you can read more tips here.  Don't waste your money on chemical laden crap that you buy from the store, when you could be enjoying an even better food that is clean! (and in the end, cheaper than buying a tub of chip dip) 
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Quick N' Easy Kale Chips

4/19/2016

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  • Ingredients
  • What 2 Do
  • Gratitude
<
>
  • 1-2 bunches of Organic Kale (depending on size)
  • Squeeze of a Lemon
  • Sea Salt to taste 
  • 1-2 teaspoons of coconut oil 

Easy! 
Heat oven to
350 degrees
Wash, Chop Kale into 1 inch strips
Mix in bowl with other ingredients  (you can wait until they are cooked to add salt)
Place on cookie sheet 
Bake in oven for 12 minutes.

Thanks Dr. Axe for this great How-To video!
​To see Dr. Axe's Page, click HERE

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Gluten Free Burritos 

3/29/2016

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Ingredients

  • 1 Amy's Gluten Free Cheese Burrito
  • Lettuce
  • Tomatoes
  • 1/2 Avocado 
  • Diced red onion 
  • ANY other yummy veggies you want to add, get creative!
  • Amy's Burrito
  • Heating Instructions
  • Toppings
  • Enjoy!
<
>
You can find Amy's Burrito's in the freezer section of most stores including Walmart, Publix, Whole Foods, Winn Dixie and Sweetbay to name a few.  Perfect for taking to work!
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Click on the image to learn more about Amy's products. 
  • Take out of packaging and place on a microwave safe plate. 
  • Heat for 1.30 minutes on each side. 
While you're waiting on the microwave to do it's thing you can prepare your toppings. 
Or, if you are out and about, grab your to-go container of toppings whilst twiddling your thumbs and staring at the burrito. 
Really. That's it. Enjoy! ;o) 
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Vegetarian Sushi

3/25/2016

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Ingredients:

  • 1 Cucumber
  • 1/2 Avocado 
  • 1/2 cup Red Peppers
  • 1/4 cup Spring Onions 
  • 1/4 cup Quinoa

Feast your eyes on this super healthy, super easy to make vegetarian sushi recipe from our very own #FitChef Gemma Amery! Only 25 calories per serving :) #FeedMyAmbition

Posted by Myprotein on Thursday, March 3, 2016
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