Peanut Butter Apple Sandwich

This is too yummy to pass up. As Halloween is right around the corner caramel apples are everywhere! I felt like making myself a snack, but thought of a peanut butter apple instead of caramel.

As I suspected, it's delicious! 

Ingredients:

1 red apple

1 green apple

Organic PB, almond butter, walnut butter, or cashew butter.

Directions:

1. Cut out the core of your apples

2. Slice your apple in to 4 or 5 chunks horizontally

3. Take the bottom piece of your red apple and slather nut butter on it

4. Place a green apple slice on top then repeat until you have a fully stacked apple sandwich

5. This makes 2, but you can grab more apples to make a bunch! 

Creamy Green Smoothie

This smoothie is too delicious not to share! Seriously, just try it! 

2 cups spinach 

1/2 avocado

1 scoop vanilla vegan protein

1/2 c frozen mango

1 c coconut water

1 cup ice

Directions:

1. Place ingredients in blender.

2. Blend.

3. Serve.

Sweet Treat Smoothie

I always crave a little something sweet before bed, and tonight I decided to fulfill that craving... Guilt-free! I made this smoothie that is so simple, yet so creamy and delicious! 

This recipe can be enjoyed for breakfast,

as a snack, post-workout,or before bed!

Ingredients:

1/2 Banana (frozen is even better)

1 scoop vegan chocolate protein 

1 cup almond milk

1 tbsp flaxseed ( you can also use chia, or hemp seeds)

1 cup ice

1. In a blender mix all ingredients until they are blended smooth.

2. Enjoy!

Restaurant Review: Freshii

This spot is a clean eaters heaven. Let me mention a vegetarian, vegan, or meat eaters heaven. This place needs to be all over the world. It's that good!

This place reminds me of Chipotle based on the quick service and the fact that every meal is customized. 

I was in Vancouver, and was bummed they didn't have one near me in SF. Little did I know they have not only one, but two really close by! 

My friend and I freaked out when we ate it; so we had it every day in Vancouver! Again, it was that good! 

I got the green wrap and customized it with all the delicious fresh veggies I wanted including cucumber, avocado, mixed greens, edamame, tomato, onion, and black beans! I also added quinoa, dates, and Tofu. The options are endless here! 

I highly suggest checking them out http://www.freshii.com/

Thea's Top Three Ceviche Recipes

Last night I went to a Carribean themed dinner party, and I decided to bring my 3 favorite ceviches. I made a shrimp ceviche, a salmon ceviche, and a coconut mango ceviche (for my vegetarian/vegan friends). They turned out delicious!

Shrimp Ceviche:

1 lb raw shrimp 

1 cup lime juice

1 cup tomato

1/2 cup cucumber 

1/2 cup red onion 

1/2 diced jalapeño 

Himalayan sea salt& pepper to taste

1. In a large bowl place washed shrimp and pour over 1c lime juice.

2. Let it soak or "cook" for about 30 mins before adding the rest of the ingredients.

3. Place in the fridge for 1-3 hours.

4. Serve in a bowl, on corn tortillas, or with corn tortilla chips. (GMO free)

Salmon Ceviche:

1 lb fresh salmon 

1 cup lime juice

1 cup tomato

1/2 cup cucumber 

1/2 cup red onion 

1/2 diced jalapeño 

Himalayan sea salt& pepper to fast

1. In a large bowl place washed shrimp and pour over 1c lime juice.

2. Let it soak or "cook" for about 30 mins before adding the rest of the ingredients.

3. Place in the fridge for 1-3 hours.

4. Serve in a bowl, on corn tortillas, or with corn tortilla chips. (GMO free)

Coconut Mango Ceviche

1 ripe mango

2 limes

3 young Thai coconuts 

1 ripe avocado

1. In a bowl scoop out the meat from 3 young Thai coconuts. (I put the water in a jar jn the fridge to drink)

2. In bowl, add 1 diced mango, and 1 diced avocado.

3. Add juice of 2 limes.

4. Mix and add Himalayan sea salt to taste.

Brian's Grilled Corn & Edamame Salad

My cousin Brian (@brian_wagner) is a total foodie. He works for Nugget Market, and in his free time outside work explores cool food spots and likes to cook. We were at a family reunion this weekend, and I almost died when I saw something bright and fresh in the kitchen! I told Brian I had to try his salad, and once I did I knew it had to be on my blog. Here it is!

Brian's Grilled Corn & Edamame Salad! 

Ingredients:

4 Grilled corn on the cobs or pan roast

1 Diced red onion

1 bunch chopped cilantro

2 bags of frozen edamame

Olive oil 

Rice vinegar

Sweetener of choice - stevia, agave, honey

Directions

1. Throw all ingredients into a bowl! 

2. In a smaller bowl whisk together dressing items. Brian says, "I always make the dressing to taste."

Prep time 20 minutes. 

Serve chilled.

It's that simple! I tried it, it really is delicious!

FOLLOW BRIAN ON INSTAGRAM: @BRIAN_WAGNER

Cocoa & Mint Mojito

Vacation Morning Smoothie

It is hard to get greens in your diet when traveling, so I make sure to pack some treats in my bag in order to make sure I have healthy options. In my post a few days ago I mentioned some of my groceries I bring, and today I used a lot of them! Try this recipe, or make one with different ingredients that you enjoy! 

Pack Your Snacks: Easy Snack Options

Who is in a bind when it comes to picking out healthy snacks? I used to do the same snacks everyday, but now that I've been eating healthy for quite a while I have come up with tons of ideas. Here are a few of my faves to have at home or pack on the go

- Dales bars- very nutritionally sound protein bars. They are high in protein, low in carbs, gluten free, raw, vegan, and DELICIOUS. I have one a day! My favorite flavors are peanut butter fudge, mint chocolate chip, graham cracker, and vanilla cashew! BUY HERE

- Green Smoothies: there are so many varieties you can make. They are so fast to make and drink on the go! Green smoothies are my favorite, because they can be whatever you want them to. My favorites are these. Here's another.

-Hummus and veggies: I love packing veggies and hummus in my purse when I am running around. A cup of veggies (carrots,cucumber, tomato, beets, califlour, broccoli, bell pepper, etc) always goes well with some delicious hummus. You can make your own, or go to a health food store and stock up on your favorite organic hummus. Make this one, or this one at home.

- Fruit with chia seeds: Chia seeds are great to throw in to your diet. They are packed with nutrients like omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. Soak your chia seeds in water then you can top them on your favorite fresh organic fruit! My favorites right now are a combo of plums, peaches, nectarine, and mango.

-Kale chips: I have been obsessed with kale chips lately. I have made them at home, but have also tried these and these and have been completely blown away by how tasty they are! These are filled with fiber and nutrients so stock up!

- Nut butter and fruit: sometimes keeping it quick and simple is the way to go. I love grabbing an apple or banana and spreading a nut butter on it. Lately I've been trying new kinds of nut butters, and my favorites are walnut, cashew, and pecan.

-Hard boiled eggs: if you hard boil some free range organic eggs and keep them in your fridge, they can be the perfect grab-and-go along with nuts or a piece of fruit! 

How To Make Homemade Almond Milk

I cut most dairy from my diet a few years ago, and found that almond milk is a great replacement for milk. It is lower in calories, higher in calcium, and saves our COWS!!! Try this easy recipe at home!

Ingredients:
1 cup raw almonds
1 cup water (to soak nuts overnight)
3 cups water
2 tsp. vanilla extract
1packet stevia (optional)  or agave nectar
1 tsp. cinnamon (my special kick)

Directions:
1. In a jar, soak 1c. almonds with 1c. water overnight.
2. Drain water from jar with soaked almonds.
3. In a good quality blender (Blendtec or Vitamix) blend all the ingredients until smooth.
4. Strain the blended almond mixture using a cheesecloth or other strainer.
5. Store almond milk in mason jar, and ENJOY!!

MOTIVATION MONDAY: What "diet" works for you?

I have always toyed with the ideas of trying this diet, or that diet. What diet works for you, doesn't always work for your best friend and vise versa. There are so many diets out there that I don't even want to start listing, because it will go on forever. The most common 5 that people ask me about are:
1. Paleo
2. Juice cleanses
3. Vegan
4. Gluten-free
5. Low carb

In my opinion, there is nothing wrong with any of these. I know many can argue valid points against my opinion, but I am sticking to it. I have tried all these diets, and although I am not on them right now I can tell you first hand (I won't knock something until I try it) that they are all healthy. On every diet I bought all organic meat, veggies, fruits, grains, etc.

Does this mean they all get me the same results.. NO. Does this mean that after being Paleo I might get over meat, and try to be Vegan? Possibly. I think that when it comes to your diet (or lifestyle choice) do what works best for you and what makes you feel good. Don't do what your best friend is doing, or your co-worker just because they are trying something. BE YOUR OWN PERSON, and do you! This is your life, live it the way you want.

When it comes to dieting, at the end of the day all I reccommend is that you try to simply eat clean. Not even 100% of the time, but as often as you can. Enjoy the food you eat, and fuel your body properly!

Thea's Take On Raw Vegan Lasagna

I never realized (until I made this recipe) that HOT DANG am I good at this preparing meals thing:) I seriously felt so amazing cooking this weekend, and back in my element. The results.... This amazing raw vegan lasagna.

This delicious lasagna is layered with fresh Raw veggies from the farmers market, and has 3 different sauces; marinara, pesto, and cashew cheese. All brought together to create a flavorful and delicious (and of course nutritious) meal.

Ingredients:
2 large zucchini
2 yellow squash
2 large portobello mushrooms
2-3 medium- large tomatoes
1 bunch basil
1 bunch parsley
5-6 large medjool dates
5-6 strips of sun dried tomato (sulfate free)
1 head of garlic
1 lemon
1 c. Raw cashews
1 c. Raw pine-nuts
1/2 cup water
Cayenne pepper
Himilayan Sea Salt
pepper
Paprika


Utensils:
Vitamix
Measuring cup
Big (deep) lasagna dish

A) First we are going to make the cashew "cheeze"
1. Measure 1 1/2 c of raw cashews and pour in to Vitamix.
2. Add 1/2 cup water
3. Add juice of 1/2 lemon
4. Add 2 garlic cloves
5. Add 2 tsp. cayenne pepper
6. Add a few pitches of sea salt and pepper
7.Blend on low, then on high until creamy.
8. Pour in a small bowl and place to the side.

B) Secondly, we will (in a clean Vitamix) make our marinara sauce
1. Throw in the Vitamix 2-3 tomatoes
2. Add in 5-6 sundried tomatoes.
3. Pit, then place in 5-6 mejool dates.
4. Place 2 garlic cloves
5. Add in 1 bunch parsley
6. Add in salt and pepper to taste.
7. Blend in Vitamix on low then high until thick and smooth.
8. Pour in a small bowl and place to the side.

C) Next, we are making the pesto sauce in a clean Vitamix.

1. Place in 1 c. raw organic pine nuts
2. Add in 1 bunch basil and 1/2 bunch of parsley
3. Add in Juice of 1/2 a lemon
4. Add in 3-4 Cloves garlic
5. (optional) 2 tbsp. cold pressed Extra Virgin Olive Oil (you can substitute 1/2 a zucchini)
6. Add some paprika and salt and pepper to taste
7. Pour in to a bowl and place to the side.


NOW IT'S TIME TO MAKE THE LASAGNA

1. Thinly slice 1-2 zucchini long ways.
2. Lay zucchini slices along lasagna pan, covering as much of the pan as you can.
3. Lay a bunch of basil on top of the zucchini to close the holes.
4. Pour over your 1st layer (one of your 3 sauces). I chose the marinara.
5. Cut your squash long ways in thin strips.
6. Place your thin strips of squash long ways on top of your sauce.
7. Pour your next layer of sauce on top of the squash. I chose to spread on my pesto.
8. Cut your portobello long ways (so the mushroom stays wide) in to thin strips.
9. Place mushrooms on top of sauce, covering the sauce completely.
10. On top of the mushrooms, spread your last layer of sauce. (I chose my cashew "cheeze")
11. Cut in to thick slices, serve on a plate and enjoy!

Vegan or not, this recipe is absolutely yummy!

Thea's Choco-PB-nana Shake

This is heaven in a cup, and isn't even a cheat meal!

Ingredients:
1/2 banana
1 scoop choc protein
1 tbsp cacao
1 c almond milk
1 tbsp peanut butter
1 c ice

HEAVEN, and under 300 calories!!

Protein Bars: What To Look For

We all love a quick and easy to grab snack when we are busy. The advertising agencies have done an amazing job of filling our magazines and gyms with photos of delicious looking chocolatey caramel goodness. Are these really going to make us more toned, lean, and strong?

When picking out a good protein bar I look at a few things:

1. Ingredients: If I can't pronounce it I shouldn't be eating it; it was most likely created in a science lab.
2. Grams of protein: If there are less than 15 grams of protein in the bar, I usually pass it up. It's not really that great of a source!
3. When it was made: If the bar has been sitting on a shelf for months/years I don't want it. I want fresh, and real food.
4. Sugar and saturated fats: If there is tons of sugar and saturated fats, you might as well grab a snickers bar pre or post workout.

So what do I do?

Check these out. This is the only bar I have found and been impressed with. It's raw, vegan, gluten free, paleo, fresh, and DELICIOUS! Dale's Raw Protein Bars are always stocked in my house!

Thea's Paleo Coconut Chocolate Chip Cookies

I am going to a CrossFit potluck tonight, and that means people are definitely aware of what's being served. Picky eaters who like to eat healthy will be looking at each recipe to make sure it's something they will eat. I hope this recipe can wow a few! It's gluten-free, free of white sugar, flourless, and DELISH!

4 organic eggs
1/2 cup coconut oil, melted
1/2 tablespoon vanilla extract
1/2 cup unsweetened almond milk
1/2 cup coconut sugar
1 cup coconut flour
1/2 cup unsweetened coconut flakes
1 tsp baking soda
dash of salt
3/4 cup semi sweet chocolate chips


1. Preheat the oven to 350°.
2. In a bowl, mix the coconut oil, vanilla extract, eggs and almond milk together.
3. In a seperate bowl, stir the coconut sugar, coconut flour, baking soda, and salt together.
4. Pour the wet ingredients into the dry and stir until combined.
5. Stir in the chocolate chips.
6. Grab a spoonful and roll into a ball with your hands then place on oiled cookie sheet.
7. Bake for about 20 minutes until lightly brown.

Raw Dessert bars

Are you going to a party and want some clean treats to share with friends? You have got to try these bars I made!

Raw Coconut Date & Almond bars

Ingredients:
2 c organic mejool dates (blended in Vitamix with 1/2c water to make date paste)
1c raw almonds ( blended or put through food processor to grind)
1/4 c raw cacao powder
1/4 c cacao nibs (optional)
1/4 c raw shredded coconut

1. First step is to prepare your date paste.
2. Grind and prepare your almonds.
3. In a medium bowl add 1/3 of date paste and mix with all your almonds (I just used my hands).
4. In a small caks pan flatten out the mixture to make your crust.
5. In your clean blender blend in 3/4 of your date paste mixture, cacao powder, cacao nibs, Pour or spoon mixture on top of your crust the flatten out.
6. Top it off with shredded coconut and maybe some more cacao nibs then cut!


Hope you enjoy! I brought these to a party, they were a hit!!!

Review: Out Of The Cave (Paleo Eats)

Since I have gotten in to the fitness industry, I have met plenty of people on special diets. Diets ranging from Gluten-free, Lactose-free, Sugar-free, Fat-free, Low-carb, Raw, Low-calorie, Vegan, High-protein, High-fat, Jenny Craig, Nutrisystem, and the list goes on.

One diet I have been reading a lot about more recently since starting to do CrossFit, is the Paleo diet. This diet consists of vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. I know many great athletes who have seen great gains in their physiques, as well as performance.

I have kept in touch with an old coach of mine named Darrell Lutz who has his own gym called M.A.S.S. Training. I recently noticed his new page called Out Of The Cave to see what it was all about and I was pleasantly surprised. He and his friend Tombro (a chef) created this health food service for people to enjoy healthy eats at a great price!

All the food they serve is organic! From the grass-fed meat, to the fresh veggies, the tasty sauces, and even organic spices! The quality of this food can not be beat! DID I ALREADY MENTION THE PRICES? Oh yeah, it's cheap! I had the chance to try three of the most popular dishes, and they are definitely on point!

MY FAVORITE was the Chicken Curry. It is made with Organic chicken breast, spices, and veggies, served on top of cauliflower rice, or spaghetti squash. I was shocked with how delicious this one was. Not too spicy, but had a kick! I could eat this one almost every day!

The chili was killer! The chili is made with turkey breast and the flavor was awesome! I don't know how they made this so perfect, I want the recipe. This can also be served over cauliflower rice or spaghetti squash!

The Jambalaya, was surprisingly also super delicious. I personally have never been a Jambalaya fan, until now! The jambalaya is made with Organic chicken, Andouille sausage, and veggies- served over cauliflower rice or spaghetti squash.

I can't wait to try more of their healthy options!!!!

Check them out, and tell them THEA sent you

Thea's Banana Protein Pancake

I have made SO many different types of protein pancakes, and today is a new day that called for a new recipe!

Ingredients:
1/2 Banana (soft and mashed)
2 Egg whites
1 Scoop protein powder (I used a strawberry banana flavor this time and it actually was quite delish)
Pinch of cinnamon
Splash of almond milk or coconut milk
Optional: berries, or coconut butter

1. In medium bowl crack in two eggs and separate the whites.
2. Mash banana in with the egg whites.
3. Mix in the milk.
4. Stir in protein powder and cinnamon.
5. Spray pan with non-stick spray.
6. Pour mixture on to pan, then once ready GO AHEAD AND FLIP!!!
7. Serve when pancake turns medium brown.

8. Eat and enjoy! This morning I added a tablespoon of coconut butter on top, it was so creamy and delicious!

Thea's Summer Meatless Ceviche

Nothing more refreshing than sitting outside on a summer day eating some refreshing ceviche! I decided to try something new today, after busting up a coconut and drinking the water. I wanted to make a new recipe w the coconut meat! I looked at what I got at the farmers market and make up something new and quite tasty!

Ingredients:
1 coconut
1/2 large mango
1/2 avocado
1/2 grapefruit

1. First you'll need a big knife to but open your coconut!! You want to make a big rectangle or square shaped hole so you can fit a spoon in.
2. Once the coconut is busted open you need to drink the coconut water, or pour it in a jar and store it.
3. Scrape out the coconut meat in to a bowl.
4. Add 1/2 diced avocado to the bowl.
5. Add 1/2 Of a sliced mango in to the bowl.
6. Cut open a grapefruit and squeeze the juice atop of the bowl.
7. Serve and enjoy!

Restaurant Review: Cafe Gratitude

Wow!!

Ok, as most of you know from reading my posts I am a food lover! A REAL food lover, eating is AWESOME! At the same time I care about the food that goes in my body as should everyone. This is why I often love going to vegan restaurants. Not because I'm vegan, but for the fact that most vegan restaurants go above and beyond to make great food, make it fresh to order, get it locally, and often organic.

Cafe gratitude in San Rafael looked like a place I had to go when I searched online. Tons of options, variety, raw options, and cooked vegan options. I told my sister we had to go for brunch when she mentioned she'd like to go somewhere healthy ( I thought, DUH, I only do healthy), but I made sure to go above and beyond and show her somewhere über healthy!

The restaurant looked closed, until we twisted the door and saw an empty place with a few ladies working. I mentioned how excited I was and they sat us.
We both ordered the maca latte, mine with fresh hazelnut milk and my sisters with almond milk.

The menu was huge but we were starved so decided to start with the raw nachos! Oh man they were tasty and included sprouted chips, sunflower seed paste, salsa fresco,guacamole, and raw cashew sour cream. We devoured it even though we thought we would need a box before digging in.

We then each ordered our brunch. I ordered the live sesame onion bagel w/ cashew cream cheese, nori lox, tomato ,red onion, and capers. This was absolutely tasty! I loved how flavorful it was and I also liked that it was open-faced.

My sister ordered a sweet bowl of steamed quinoa, seasonal fruit,cinnamon, pecans, almond milk, and agave nectar.

We wanted to get dessert, but we were too full, so we drove to Berkeley to play and shop.. Who knew we would find another cafe gratitude and go in to order late lunch/early dinner.

This shop in Berkeley was much different than San Rafael, but just as cute! I we ordered "I am fulfilled" with a yummy fig dressing and split it.

I then ordered the best drink I think I've ever had in my life the "I am grace" smoothie with Young coconut milk, almond butter, date and vanilla bean.

 My sister ordered a green juice. And of course we ordered deserts to go. Holy moly we got the coconut cacao mousse cake, and an almond chocolate mousse cake. Those were so decadent, we took bites throughout the week to hit our sweet tooth. FYI they were made with great ingredients and no sugar just agave!

My new fave bay area restaurant! Thanks cafe gratitude for having the most delicious, fresh, and healthy food around!!!!