Entries Tagged as 'Food & Recipes'


Advocare 10 Day Herbal Cleanse

Who’s idea was it to start a cleanse on Superbowl Sunday? Oops, my bad. February 1 sounded like a great day to kick off the group 10 day herbal cleanse and 24 Day Challenge a few weeks ago before I realized it was Superbowl Sunday. Kudos to the seven of us who started this morning anyhow. I usually do this cleanse twice a year and unlike a fast it encourages healthy nutritious eating the entire time. Hopefully with all the options you’ll all get through the football parties without too many temptations. Below is a list of the foods we remove and the foods I prefer to eat over these next 10 days. Incase you’re wondering, the intention of a cleanse is not specifically for weight loss. Many who do this cleanse, however, find that weight loss is one of the results…especially when combined with the 24 Day Challenge.

Just a little confession to my group before we all get started. I decided this time around I’d get a jump start in order to document and share my eating habits and workouts each day. Here’s my Advocare herbal cleanse day 1. The password was sent to all of you and will be the same every day. Please feel free to ask questions, share recipe ideas, and support one another on the group Facebook page.  Happy cleansing.

PROTEINS Eggs, Chicken, Turkey, Fish (Salmon, Tuna, Cod…), 93% Ground Turkey, Edamame

VEGGIES Spring Greens, Kale, Spinach, Broccoli, Cauliflower, Green Beans, Peppers, Brussels Sprouts, Cucumbers, Carrots, Celery, Onions

FRUITS Apples, Bananas, Oranges, Grapefruit, Berries, Pears, Mango, Pineapple, Tomatoes

STARCHES Sweet Potato, Brown Rice, Oatmeal, Beans, Lentils, Quinoa, Whole Grains (Buckwheat, Bulgur, Barley)

FATS Avocados, Almonds, Cashews, Natural Nut Butters, Seeds, Oils (Olive, Coconut, Flax in moderation)

REMOVE  White Flour, Sugar (including Honey and Syrups), Fried Foods, Processed Foods, Deli Meats, Hydrogenated Oils/Butter (including Creamy Sauces), Dairy, Alcohol, Soda, Coffee (including decaf)

WATER  68 ounces water/day. 80 ounces water/day on hot yoga days. Drink hot tea daily.


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Banana-Walnut Yogurt Muffins


healthy banana walnut muffins

I made these Banana-Walnut Yogurt Muffins last night around midnight. I’m working nights this week and really enjoying the opportunity. This recipe adapted from Women’s Health is quick to put together and turned out pretty tasty. These muffins are nutritious and great for breakfast. You can always add a handful of chocolate chips if you prefer a more dessert-like muffin.  I usually have a thing for bananas with chocolate chip when it comes to baking but I actually like this recipe without the chocolate. I’m thinking about doing a similar recipe this week with raspberries and blueberries. Hope you enjoy these midnight muffins. It’s 6:30am so good‪ morning and good night. I’m off to sleep.


  • 1 1/4 C oatmeal
  • 1/2 C brown or white rice flour
  • 1/4 C ground flaxseed
  • 2 eggs, beaten
  • 1/4 C plain Greek yogurt
  • 3 medium ripe bananas, mashed
  • 1/4 C honey
  • 1/4 C pure maple
  • 1/3 C coconut oil
  • 1/4 C walnut pieces
  • 1/2 tsp Vanilla
  • Optional: add 1/4 cup chocolate chips


  • Preheat oven to 375 degrees
  • In a large bowl, whisk together oatmeal, flour, flaxseed, baking powder, and baking soda.
  • In a separate bowl, whisk together eggs and combine with yogurt, bananas, honey, and oil.
  • Add flour mixture and fold in walnuts.
  • Divide batter into paper-lined muffin cups
  • Bake for 18-20 minutes or until tops spring back when lightly touched
  • Cool on a wire rack.

Makes 12 muffins


Red Beet Latkes

Red Beet Latkes

I can’t take credit for tonight’s delicious twist on Latkes. We can thank Amy for her Red Beet Latke recipe over at What Jew Wanna Eat (yeah, that’s right…. What Jew Wanna Eat and she rocks). I know… I know… my creation of them aren’t as pretty but don’t judge a book by it’s because every beet lover will love these latkes! I thought maybe it was just the birth doula in me and wasn’t going say this but at first glance it looked like a plate of placenta to me.  But then doula Heather over at Ordinary Miracles sent me a message a few minutes after I shared this and said the same thing! So anyways…

I’m known to mess with already perfect recipes either because I like to make them healthier or to make do with the ingredients in my kitchen. I say stick to Amy’s recipe but I used one less egg than the recipe called for because I’ve noticed over the past few nights it makes for crispier Latkes. I love beets with Greek yogurt (or sour cream) and dill, especially in this beet soup Red Ukranian Borsht so I topped these red beet latkes with a little of both. Do I dare confess I rocked out in my kitchen to Matisyahu while I made these? Known for blending Jewish themes with reggae, rock and hip hop beatboxing. Oy! Could I be any more festive tonight?  Happy 6th night of Hanukkah. Enjoy…


  • 3 medium red beets, washed well peeled
  • 2 tablespoon red onion, minced
  • 1 garlic clove, minced
  • 1 egg, whisked 2-3 tablespoons all-purpose flour (or gluten-free flour)
  • ½ tsp cumin dash pepper
  • dash salt and some more for sprinkling on latkes Olive Oil
  • Olive oil

But wait!  Don’t throw away the beet leaves and stems! Beets along with the stems and leaves are a unique source of phytonutrients called betalains.  Did you know they’re also packed with vitamins, minerals, and antioxidants? Just a half cup of cooked beet greens have 30 percent of your daily vitamin C intake and a good dose of vitamin A too. Prepare beet greens and stems as you would prepare spinach or kale–boil saute, or try baking fresh beets crisp. Seriously, they’re yummy and make a great side dish.


  • Shred raw beets into a bowl. Use paper towels to remove as much moisture as possible. This is the key to crispy latkes!
  • Add in remaining ingredients except garnishes and combine.
  • Heat a large skillet with olive oil over medium high heat.
  • Place ¼ cup of latke batter into oil.
  • Fry one side until well browned, about 3-5 minutes. Then flip and fry the other side.
  • Keep latkes warm in the oven and repeat with remaining batter. Serve latkes with cranberry sauce or top with Greek yogurt, sour cream and/or dill.  

Spiced Chocolate Sweet Potato Latkes

chocolate sweet potato latkes

I’m on a roll with the sweet potato pancakes. I’m actually thinking about doing a different latke for eight nights in a row. Stay tuned….Zucchini latkes with avocado and cilantro for dinner.


  • 2 medium sweet potatoes, washed and grated
  • 2 eggs
  • 2 TBSP flour (or brown rice flour)
  • 2 TBSP organic raw dark cacao powder
  • 2 TBSP raw organic honey melted (use sugar if you like them real sweet)
  • dash salt
  • 2 TBSP Olive oil for frying
  • optional tiny dash cayenne, ginger or nutmeg if you like spiced chocolate


  • Grate sweet potatoes using a hand grater into a bowl.
  • Add eggs, flour, melted honey, salt and stir.
  • Add cocoa powder, and optional spice.
  • Add oil to skillet and heat medium to high.
  • Scoop 1/4 cup of mixture and round and flatten slightly with back of spoon.
  • Fry until golden brown, about 2-3 minutes on each side.
  • Serve and top with raw honey, sour cream, Greek yogurt or whip cream. 

Cranberry Maple Brussels Sprouts

cranberry maple brussels sprouts

Looking for a simple, seasonal way to include some healthy greens and incorporate fresh cranberries packed with health benefits?  This time of year, fresh cranberries are found everywhere and an entire 1 pound bag is usually just $1.00. You can use them in anything from fish and meat dishes to salad toppings, desserts, drinks and stir-frys. Besides being a good source of antioxidants they add a wonderful tart yet sweet kick, especially lightly cooked with pure maple syrup.


  • 1 lbs shaved brussels sprouts or whole brussels sprouts cut in half 
  • 1 TBSP Olive oil
  • 1/2 cup fresh cranberries cut in half
  • 1/8 cup Pure maple syrup (not maple pancake syrup)
  • 1/2-1 teaspoon lemon zest and a squeeze of fresh lemon juice
  • dash sea salt


  • Heat the oil in a skillet on medium-high heat.
  • When the pan is hot add the brussels sprouts and cook for 5 minutes, stirring until lightly browned.
  • Add the cranberries, maple syrup, lemon zest and sea salt and cook for another three or four minutes.
  • Add a squeeze of lemon and serve hot.

I served these with Sweet Potato Latkes.


Sweet Potato Latkes (Sweet Potato Pancakes)

sweet potato pancakes

Yummmmm!  Happy Hanukkah to those who celebrate.  I loaded up my shopping cart last night with 10 sweet potatoes and it occurred to me this morning that tonight is the first night of Hanukkah. These healthy sweet potato latkes turned out so delicious that I’ll be making them again tomorrow night.They’re pretty easy too.  I haven’t food blogged in awhile so it’s about time I share something so delicious.  Did you know sweet potatoes contain more potassium than bananas?  They also contain vitamin B6,  vitamin C,  vitamin D and they’re a great source of iron and magnesium. Save your potato peels and onion bits to make homemade veggie broth another day!


  • 2 medium sweet potatoes, peeled
  • 1 medium yellow onion
  • 2 eggs
  • 4 tablespoons flour (all purpose flour would do but I used brown rice flour)
  • salt and pepper
  • 2 Tbsp olive oil
  • light sour cream or Greek yogurt


  • Grate sweet potatoes and onion into bowl, using grater on the large hole side.  It’s easy and grates better than a food processor.  
  • Beat eggs with a bit of salt and pepper and add to potato mixture. Add flour and mix everything well.
  • Heat 1 TBSP olive oil in skillet. Fill a 1/4-cup measure with sweet potato mixture, pressing to compact. Place into skillet, flatten and round with back of spoon into about 3 inch diameter. Form two or three more depending on what fits in your skillet.
  • Fry over medium to high heat for 3 minutes. Carefully flip with a spatulas and fry second side about 2 minutes or until golden brown and crisp. You could drain on a paper towel but using just 1 TBSP oil they don’t have much grease. Add more oil to pan and continue the second batch with the remaining potato mixture.  Top with sour cream or Greek yogurt. Makes about 8 yummy latkes. You’re welcome!

I served my sweet potato latkes with a side of Shaved Cranberry Maple Brussels.


Thanksgiving Stretches for Overeaters

Thanksgiving Philadelphia Events

image via Buzzfeed BFF

Let’s face it, for most people Thanskgiving = overeating In fact, today brings the year’s biggest day for caloric consumption in the United States. Thanksgiving is an awesome and yummy holiday and I hope you all enjoyed your day.

It’s funny to me that I’m drooling over everyone’s Facebook foodie pics right now because I’m actually pretty hungry! I haven’t stuffed myself to give thanks this year although I’m just on my way to dinner now. Don’t get me wrong… I think stuffing yourself into a food coma on days like today is a pretty special thing many of us are fortunate to be able to enjoy with family and friends. For those of you who are stuffed to the max, check out these cute and silly Thanksgiving day stretches for overeaters. Oh, and like the picture suggests above…go help yourself to another plate. Enjoy!



The Feed Zone Cookbook Free Giveaway!

The Feedzone Cookbook giveaway

The holidays are just around the corner— are you ready for the holiday giveaways to begin? I’m excited to share the first one. It’s a good one.

I was so excited to receive a copy of The Feed Zone Cookbook from Dave over at Velo Press last week. This book makes my Top 10 Holiday Gift Guide for Athletes. The Feed Zone Cookbook offers 150 athlete-friendly recipes that are delicious and easy to prepare delicious. Biju and Lim show athletes how easy it is to prepare their own food at home and on the go. The book filled with gorgeous images of food from breakfast, lunch, dinner, and snacks to sweets and even things like polenta and pizza dough! It even offers over 100 gluten-free and vegetarian alternatives to recipes.

I’m loving all of the beautiful pictures and the The Feed Zone Cookbook offers a lot to the athlete balancing both science and practice.  The Food Zone Cookbook encourages athletes to change the way they think about food, replacing highly processed food substitutes with real, nourishing foods that will satisfy every athlete’s cravings.

The Feed Zone Cookbook includes

  • 150 delicious recipes illustrated with full-color photographs
  • Breakfasts, lunches, recovery meals, dinners, snacks, desserts
  • Dr. Allen Lim’s take on the science and practice of food
  • Portable real food snacks, including Lim’s famous rice cakes
  • Dozens of quick-prep meals for before and after workouts
  • Shortcuts, substitutions, and techniques to save time in the kitchen
  • Over 100 gluten-free and vegetarian alternatives to favorite dishes

There’s something for everyone like Recovery Grilled Cheese to Sweet Pea and Herb Bruschetta, Fig and Honey Rice Cakes, Chickpea Stew, Chicken Tikka Masala, Turkey Lettuce Wraps, Red Lentil Soup, Chocolate Peanut Rice Cakes, and the list goes on. Plus, there’s a shopping list, generous side of basic recipes, and techniques to make your race around the kitchen easy and enjoyable. Stay tuned for pictures of my favorites. This weekend I’m making the Sweet Potato Pancakes. Or maybe I’ll go big and make the Sweet Potato and Egg Burrito! Thank you, The Feed Zone Cookbook and Velo Press!

The Feed Zone Cookbook review

HOW TO ENTER (please complete all four):
1)    Leave a comment below saying you want to win (and anything else you have to say) -easy!

2)   “Like”  The Feed Zone Cookbook 

3)   “Like” Yoga Peach on Facebook 

4)   Leave a comment on the yoga peach Facebook wall to complete entry

Additional entries accepted. One additional entry for each of the following:

  • Share this contest on your Facebook using the share button at the bottom.
  • Follow yogapeachblog AND VeloPress on twitter and tweet about this giveaway.  Include @yogapeachblog and @VeloPress- get the word out!.  Please mention in your comment below if you have done so.
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Contest will be open until 11:59pm EST on Monday, December 1. Contest winner must have a US mailing address.

* The winner will be randomly selected and announced on FACEBOOK & Yoga Peach Blog! Please check there to see if you won. The winner will need to contact Yoga Peach within 5 days to provide name and shipping address.  Winner will receive one copy of The Feed Zone Cookbook.  Good luck everyone!


Chicory root tea

health benefits of chicory root tea

image by Kei Kurimoto

I’ve recently discovered an ayurvedic cafe in Philadelphia that I adore. I tried Kitchari, Ghee and Chicory root tea at Down Dog Healing Cafe last week and now I’m hooked on all three. As I sit here sipping chicory root tea with breakfast I thought I’d share more about my delicious new tea.

What is Chicory? Chicory is a root that is roasted and steeped as a tea. Chicory is dark and has a similar bitterness and boldness as coffee, with hints of tea on the end—the closest flavor to coffee I have found and to me tastes like coffee with a hint of nature in it. If you’re looking for a coffee alternative it’s a lot like coffee, but it’s not coffee.  

Health benefits? From what I read it appears chicory root supports digestion, liver support, contains inulin for beneficial digestive flora (probiotics), may boost immunity, full of antioxidants, reduces inflammation, it’s antibacterial and antifungal, may reduce heart rate and has been used use in the treatment of tachycardia, arrhythmia and fibrillation.

I love my chicory root tea with a splash of almond milk, coconut milk, or cream. For a richer treat sometimes I add a half teaspoon of ghee to it.  The owner of Downdog Healing cafe shares more about chicory root tea and it’s history in her article Roasted Root.

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