Tuesday, May 29, 2012

Sauteed Greens & Leeks w/ Toasted Pepitas

1 Bunch Organic Kale - Stemmed & Chopped
1 Leek (Green & White) Diced
1 Medium White Onion - Diced
1 Bunch Broccolini - Chopped
1-2T Coconut Oil
Sea Salt (I like Real Brand)  - To Taste
Cracked Red Pepper - To Taste
1/4c Toasted Pepitas


  • Melt coconut oil in stainless steel or cast iron pan
  • Saute leeks, onions and cracked red pepper over medium heat for 5-7 min, stirring every couple of minutes to avoid burning or sticking in pan
  • Add broccoli and saute for additional 3-5 min

  • Toast pepitas over low-medium heat for 5 min in separate small saute pan
  • Add chopped kale and saute for 2-3 min
  • Add toasted pepitas stir & serve!
  • Tonight we made salmon on cedar planks on the grill.  It was delicious!

Monday, May 28, 2012

21 Day Sugar Detox - Starting 5/29/12 -Who's with me?

I am planning to start do my 2nd go at the 21 Day Sugar Detox created by Balanced Bites.  I did this back in December before the holidays and felt great before & after doing it.  The last remnants I had of acne or sugar cravings completely dissipated by Day 5.  Now that we are approaching summer I know my body needs another go at detoxing to get me back on track.

Would you like to join me on this 21 day journey?  There are 3 levels to the detox plan and it will kick your sugar cravings to the curb if you stick to the plan.  I typically do level 3, as I am already primal and close to eating this way most of the days.  

If you would like to sign up and grab your ebook to get started here is the link:

If you have any questions prior to embarking on this adventure, please feel free to reach out to me at Eat2BeeHealthy@Gmail.com.  I am happy to help out anyway I can on your journey detoxing.

Enjoy this beautiful Monday.  A huge thank you to those past and present that serve our country.  May the force be with you & keep you safe!

Happy Detoxing!!


Tuesday, May 22, 2012

Gluten Free - On the Go Snack Guide

On the Go Snacks
Hard Boiled Eggs
Prepare 6-12 eggs at 300f for 25-30 min, Put eggs into an ice bath for 10-15 min.  Store or Pack for weekly on the go snacks.
Kale Chipz
Tostone/Plantain Chips
http://eat2beehealthy.blogspot.com/2012/02/baked-tostones-can-be-used-as-chips.html or Slice thin and roast at 400f in virgin coconut oil w/ smoked spinkled with sea salt & served with homemade guacamole or salsa
Raw Nuts & Seeds
Soaked for 24hrs in Filtered water, Rinse & Dehydrate or Roasted 
Seasonal Fruit w/ Whipped Coconut Cream
Seasonal Fruit of Choice topped with Homemade Whipped Coconut Cream - http://eat2beehealthy.blogspot.com/2012/03/homemade-coconut-whipped-cream.html
Raw Vegetables w/ Raw Almond Nut Btter
Veggies of Choice w/ Organic Raw Almond Creamy or Crunchy Butter - Trader Joes or Whole Foods have great affordable brands
Organic Full Fat Cottage Cheese
If Dairy is tolerated.  Can be picked up at any local grocery store or farmers market.
Organic Full Fat Yogurt or Kefir
If dairy is tolerated. Can be found at Whole Foods, Trader Joes or Regular Grocery
Canned Salmon or Tuna
BPA Free Can - Trader Joes Brand or Vital Choice - http://www.vitalchoice.com
Grass Fed Beef Jerky
Sophia’s Survival Food (http://grassfedjerkychews.com/) or Steve’s Original Just Jerky or PaleoStix (http://stevesoriginal.com/store) or Homemade Jerky Dehydrated 
Grain Free Granola 
Enjoy with Coconut Milk, Coconut Yogurt or Full Fat Yogurt or Dairy(If tolerated)

Roasted Seaweed Snacks
SeaSnax - http://www.seasnax.com/ or Purchase medium priced nori sheets from store - Preheat oven to 300f - lay nori sheets out on cookie sheet - brush lightly with coconut oil, palm oil or grassfed butter - sprinkle both sides with sea salt or any seasoning of your choice - Bake for 2-4 min  - After cooled cut into small pieces - amazing seaweed snack for a fraction of the price! Voila!
Chia Seed Pudding
Super quick & easy to make and lasts for up to a week in fridge - http://eat2beehealthy.blogspot.com/2012/05/orange-chocolatey-chia-seed-pudding.html 
Frittatas are quick & easy can be made ahead for the week as snacks or meals.  http://eat2beehealthy.blogspot.com/2012/05/kale-onion-red-bell-pepper-frittata.html

Eat2Bee Healthy - Chrissy Bernazzani, NE - Email: Eat2BeeHealthy@Gmail. - http://eat2beehealthy.blogspot.com/

Friday, May 18, 2012

Orange Chocolatey Chia Seed Pudding

I absolutely love chia seeds! Here is another great way to use chia seeds outside of growing yourself a chia pet. Kidding of course!  

Chia Seeds are considered a super food, as they have been around for centuries.  A single chia seed can soak up to 10 times it’s weight in liquid.  Amazing right? These tiny seeds provide an abundance of calcium, protein, fiber & omega 3.  They are easily digested & broken down even when consumed in their raw form in salads or shakes.  The mild taste allows you to add these seeds to any casserole, soup, shake, smoothie, ice cream and pudding.  Chia seeds can also help you lose weight, by binding to your yucky undigested debris in the colon and carrying it out of the system, as well as being filling so the need to over eat on these goes away.

Serves 2-4  

4T Chia Seeds
1c Unsweetened Full Fat Coconut Milk (Unsweetened Almond Milk or Hemp Milk)
2T Organic Grade B Maple Syrup or Local Raw Honey (Could probably use Stevia too, but I don't use this much as the after taste always makes my taste buds scream I DON'T LIKE THIS TASTE!  But some people love it.)
1T Unsweetened Cocoa Powder
1/2t Almond Extract
1/8-1/4t Orange Extract


  • Mix all ingredients together in a bowl 
  • Let ingredients sit for 10-15 min 
  • Stir, Enjoy or Put in the Fridge for a Future Snack/Dessert (Just before serving I like to top with a little toasted macadamia nuts & shredded coconut.  Fresh fruit is tasty on top too).

References: The Magic of Chia & www.living-foods.com/articles/chia.com & Thrive 

Basil Pesto

We had some left over basil from this past weekend that was starting to go bad, so I decided to whip up some pesto and eat with my left over chicken breast & julienned zucchini noodles for lunch.  

Quick, Easy, Delicious & Nutritious!  Can't beat that! Enjoy!

2c Basil Leaves - Packed tightly
1/2c Soaked/Rinsed Raw Walnuts
1 Head Peeled Green Garlic  - Green garlic is a young garlic picked before the cloves have begun to fully mature.  It gives a milder garlic flavor mixed with a green onion kinda taste.  It's very delicious!

1/2 - 3/4c Extra Virgin Olive Oil (add slowly to get the right consistency) - My favorite is Kasandrino's EVOO - this can be purchased from here if you would like to try it out for yourself.  http://kasandrinos.com/
1T Lewis Labs Brewers Yeast (Gluten Free) or Bragg's Nutritional Yeast (Gluten Free) or if you are doing dairy - Organic Feta or Parmesan is always good too. (These ingredients can be omitted all together and it will still taste amazing)
1-2t Unfiltered Apple Cider Vinegar
2-3 Cloves of Garlic (Optional) -  I love garlicky pesto so I added more here
1t Sea Salt -  My favorite is REAL Sea Salt - minimal processing involved.
1/2t Black Pepper

  • Put basil, green garlic, walnuts, cider vinegar and blend until smooth
  • Slowly add in the olive oil, sea salt, nutritional yeast, black pepper, and remaining garlic (all to taste)
  • Scoop into a jar and put in the fridge for later use or toss in a couple spoonfuls into your meal of choice.  Great with fish, chicken, steak, veggies roasted or steamed, salads, eggs, soaked nuts roasted or dehydrated with pesto..the possibilities are endless.  Have fun with it!

Tuesday, May 15, 2012

Asian Inspired Meatballs w/ Cucumber Salad

This recipe was inspired from a post on Paleo Periodical.  We had some left over basil so I decided to do my own spin on the recipe. My husband kept saying over and over this turned out amazing!! I can't take all the credit, so thanks Paleo Periodical for the idea & inspiration.

  Appetizer Idea: This could also be made into 1'' inch meatballs  & cubed English cucumbers on a toothpick w/ the dressing as a dipping sauce as an appetizer at your next party.  The recipe would make around 24-30 mini meatballs.   Enjoy!

Ingredients for Meatballs:
1lb Grassfed Ground Beef
1lb Pastured Ground Lamb
1/4c Organic Minced Basil
1/4c Organic Minced Cilantro
1T Fish Sauce (Gluten Free)
1T Coconut Aminos
1t Chipotle Habanero Hot Sauce (Organicville - Gluten Free)
4 Garlic Cloves - Minced
2 Green Onions - Minced


  • Preheat oven to 400f
  • Mix all ingredients together with your hand in a medium mixing bowl
  • Line baking pan with parchment paper
  • Make into meatballs and put into the oven for 15-20min (2-3inch size meatballs - makes about 12-14) 

Ingredients for Dressing:
2T Unfiltered Apple Cider Vinegar
2T Fish Sauce (Gluten Free)
1t Chipotle Habanero Hot Sauce (Gluten Free) - Organicville Brand
1t Organic Grade B Maple Syrup
1T Extra Virgin Olive Oil
2 Cloves Garlic Minced

  • Put all ingredients into a glass jar
  • Set aside until ready for mixing w/ salad & for drizzling over meatballs before serving.
Ingredients for Cucumber (Serves 2-3):
1 Organic English Cucumber - Chopped
2 Organic Celery Stalks - Chopped
2 Green Onions - White & Greens - Diced
1 Small Avocado
1/4c Red Onion - Chopped
2T Basil - Chopped

  • Toss all ingredients in a bowl
  • Add dressing slowly and tossing until desired amount
Dinner Directions:
  • Put salad in the middle of the plate and serve with 2-4 meatballs
  • Drizzle meatballs with remaining dressing left over from salad
  • Serve!

**Also I would like to mention that I am planning to do a NEW giveaway this one includes a gift pack from SeaSnax - Includes 6 packets of Chipotle, Onion, Original & Wasabi SeaSnax.  There will also be a pint size Tropical Traditions Gold Label Coconut Oil.

For the giveaway to happen please LIKE Eat2Bee Healthy Nutrition on facebook - https://www.facebook.com/Eat2BeeHealthy.  Once my page hits 400 likes the giveaway will take place. Thank you for your support & GOOD LUCK! **

Wednesday, May 9, 2012

Blueberry & Orange Julius Inspired Smoothie/Sorbet

I have to admit I love drinking smoothies from time to time, especially on a hot day like today.  As a kid I would always nag my mom to stop into this place in the mall that made smoothies/shakes called Orange Julius and my favorite always had blueberries in it.  Today, I decided to make a smoothie and this one ended up tasting SPOT on to the "real" Orange Julius I remember as a child.  I am sure this one is much healthier though.  It closely resembles a sherbet/sorbet ice cream if blended long enough in the vitamix.  This is probably more of a dessert than a smoothie..so maybe I should call it that instead.  Hmm..what are your thoughts?  Dessert or Smoothie?  Either way I hope you enjoy this tasty treat!

1 Small Organic Banana
1/4c Organic Blueberries
1/2c Fresh Squeezed Orange Juice
2tsp Virgin Coconut Oil
3T Flax Seed (Ground prior to use or thrown directly into a high speed blender w/ remaining ingredients)
1/2c Filtered Water
1/2c Ice
1tsp Vanilla Extract
1/2 of 1 Meyer Lemon w/ Peel left on


  • Put all ingredients into your high speed blender and blend until smooth.  It will come out kinda thick almost like a watered down ice cream consistency.  Perfect to drink or freeze for dessert later!
  • Enjoy on a hot summer day for a healthy tasty treat for adults & kids!

Kale, Onion & Red Bell Pepper Frittata

KALE is one of my favorite greens aside from Arugula.  We have kale growing out back in our organic co-op garden and I can't wait for it to grow so we can eat it!  Today's recipe consists of using some purple kale & red onion I found at the farmer's market this past weekend along with my farm fresh pastured eggs from Tara Firma Farms. 

**Kale is a leafy green (but can also be purple/green in color) that is part of the brassica family, which is a genus of plants in the mustard family.  You have probably tried many of the other veggies within this family - to name a few Cabbage, Cauliflower, Brussels Sprouts, Collards, Turnips, Rutabagas and Broccoli.  Kale is loaded with Vitamins A, C & K and is considered a great antioxidant, anti-inflammatory and assists in the phase 2 detoxification process within the liver and is loaded with soluble fiber.  If you would like to read more about the many benefits of Kale check out WHFoods

The best way to make the nutrients readily available is lightly steaming the leaves for 5-7 min and using in your recipes or enjoying with a little vinegar & olive oil.  If steaming isn't your thing just consuming this amazing green will still be good for you!  Looking for more ways to use Kale? If you love kale chips or love crunchy snacks - check out a couple of my recipes here - http://eat2beehealthy.blogspot.com/2012/03/spiced-indian-curry-walnut-kale-chipz.html or http://eat2beehealthy.blogspot.com/2012/02/ez-cheeze-crunchy-kale-chipz-spicy-non.html. **

Kale, Onion & Red Pepper Frittata

*This recipe can be cut in half and cooked in a smaller pan that can be moved to the oven once sauteeing is done, and recipe can be modified to suit your taste buds or vegetables on hand.*

10 Eggs
Tara Firma Farms Pastured Eggs

2 Cloves of Garlic - Minced/Diced Finely

2 Bunches Kale - Stems(Vein) removed & Chopped - Steam for 5min - Set aside until ready to use
1/2c Full Fat Coconut Milk or Organic or Raw Full Fat Cream(if dairy is tolerated)
1 Organic Bell Pepper - Chopped
1 Organic Red Onion - Diced
1 Seeded Jalapeno - Diced (Optional)
10 Organic Pitted Kalamata Olives - Chopped (Optional)
Sea Salt - To Taste
Black Pepper - To Taste
1T Italian Spices/Seasonings
2T Virgin Coconut Oil or Grassfed, Pastured or Organic Butter
2-3oz Crumbled Feta Cheese (If you can tolerate dairy - I didn't add this in my recipe but I know from past experience when I used to eat dairy regularly this is great in this recipe)


  • Preheat Oven to 400F
  • Melt 2T Coconut Oil in 10 inch Stainless Steel or Cast Iron Pan - Saute Onions for 3 min 
  • Steam Kale for 5min 

  • Add Jalapeno & Bell Pepper into pan and saute additional 2-3 min
  • Add Garlic and saute for 1 min
  • Add spices/salt/pepper 
  • Toss in Chopped Olives

  • Add 10 eggs, half steamed kale and coconut milk or milk into blender and mix quickly together

  • Add remaining steamed kale into pan and stir together - turn heat to low

  • Pour blended egg mixture over the sauteed veggies
  • Stir so everything is mixed together in the pan

  • Cook for 2-3 min over medium heat and transfer to oven for 12-15 (if cutting recipe in half cooking time is 10-12) min of baking time.
  • Remove from oven - Let sit for 3-5 min before cutting into 5-10 slices(depending on if this is a snack or meal)

  •  Serve with a little Extra Virgin Olive Oil Drizzled on top, or Side Salad or Pack for an On the Go meal for traveling or work.  
Recipe Serves 4-6

Thursday, May 3, 2012

Cinco De Mayo - Taco Salad w/ Avocado & Cilantro Dressing

Look no further for a delicious salad for your Cinco De Mayo festivities this weekend!! Let your taste buds take you for a ride!!

1lb Grass Fed Ground Beef (Tara Firma Farms) or Meat/Fish of Choice
1 Small White Onion - Chopped
1 Red Bell Pepper - Chopped
1 Yellow or Orange Pepper - Chopped
1/2 Jalapeno - Chopped
Homemade Fajita/Taco Seasoning(Click Here)
4 Cups Chopped Romaine Lettuce
1 Cup Chopped Arugula (Optional)
1/2 Avocado - Chopped
2 Green Onions - Diced
10 Pitted Kalamata Olives - Diced
1/4c Toasted Pepitas (Purchased Raw Pepitas from Trader Joes - toasted for 3-5 min over medium heat)
1/4c Red Onion - Chopped
1-2 oz Crumbled Organic Feta Cheese (For those eating Dairy)
Organic Cherry Tomatoes (Optional)
1/4c Avocado & Cilantro Dressing (Click Here)


  • Brown Ground Beef, Onion, Bell Pepper & Jalapeno over medium heat in a cast iron pan
  • Mix fajita/taco seasoning and turn down to low heat for 10-15 min
  • In 2 dinner bowls - Add romaine lettuce, arugula, red onion, green onion, kalamata olives, toasted pepitas, avocado 
  • Add meat & veggie mixture over salad
  • Top with Avocado & Cilantro Dressing 

  • Enjoy!

Avocado & Cilantro Dressing

1/2c Kasandrinos Extra Virgin Olive Oil
1/4c Organic Flax Seed Oil (Optional - Can use all Olive Oil if you prefer)
1t Organic Dried Orange Peel
1 Bunch Cilantro Leaves
2-3 Garlic Cloves
1/4t Sea Salt
1/4t Black Pepper
1/4c Unfiltered Apple Cider Vinegar
1.5-2 Avocados


  • Add all ingredients into food processor and blend until smooth
  • Makes around 16oz of Dressing
  • Enjoy!!
*Flax seed oil & dried orange peel tend to thicken the dressing so you might want to add a little more vinegar and shake before serving*

Peruvian Inspired Fajita Seasoning or Marinade

2t Aji Panca Paste - Mild (Optional - Found at Whole Foods)
1t Aji Amarillo Paste - Spicy (Optional - Found at Whole Foods)

1t Cumin
1t Chili Powder
1/4-1/2c Kalamata Olive Juice (Used Trader Joes Pitted Kalamata Olives)
1/2t Sea Salt
1t Dried Organic Orange Peel


  • Mix ingredients together

  • Add to sauteed veggies or meat - for taco salad or fajitas
  • Or use as a marinade for fish or meat