FOOD fit for a Rockstar

Deena Kamm's recipe book and always evolving food philosophy

My World Famous, Multi-Grain, Homemade Pancakes


I have been making a lot of pancakes lately for a lot of people.  Not exactly sure why, but it’s helped me to refine my recipe.  So here it is in case you want a healthier version of the traditional fluffy, white, buttermilk pancakes you’re used to eating.

Truth be told, these cakes are not white – or fluffy.  They are dense and brown.  Sounds appetizing, eh?  Try them anyway – you’ll be surprised how your eyes trick you into thinking they look terrible, but your brain tells you they taste great!  I actually adapted this recipe from my trusty little cookbook that came with my Kitchen Aid Mixer.  The recipe in the book looks nothing like mine, but it was a great starting point and I still open the book before I make any pancakes or waffles.  I just change EVERYTHING about the recipe while I’m making it.  So here’s my version:

First off – get yourself an Iron Skillet if you don’t already have one.  You must make pancakes, and everything else in your kitchen in an iron Skillet.  If I could do it all over again I would ditch my (very expensive) All Cladd pans and get every shape and variety Iron cookware (very inexpensive compared to most good cookware)
You have your skillet out? Heat that girl up on Med-Low. Let it cook for a while before you put anything in it. It’s like a slow moving barge – it takes a loooooong time to really get going properly.
Combine the following ingredients in a mixer or by hand if you don’t have a mixer:
1/2 cup Spelt Flour
1/2 cup Buckwheat Flour
1/2 cup Almond Flour, Quinoa flour, or Millet flour or any combination of those
1/4 cup Coconut Palm Sugar
1/2 teaspoon salt
1/2 cup applesauce (no sugar added – just apples please!)
1 1/4 cup rice milk or Soy Milk
3 tablespoons Shortening – melted (Please don’t melt your shortening in the microwave! Get a little pan out to melt it in and do the extra dishes – it’s worth it and it takes no time at all)

Now your ingredients are combined, crank your skillet up to medium heat and spray some cooking spray on it. Pour about 1/3 cup batter for each pancake. Cook 2-4 Min or until the little bubbles start to pop and the cake looks dryish on top. Flip and cook other side about another 2-4 min.

I always preheat my oven or warming drawer to 170 and throw the cooked pancakes onto a cookie sheet to keep them warm. Works great and then everyone gets to eat together.
I also always heat my plates in the 170 degree oven and Maple syrup too. We usually make a Blueberry or Strawberry (if in season) compote to pour over them. Basically we throw some chopped fruit (or whole frozen blueberries) into a saucepan. Dissolve about 1.5 tablespoons of Agar Agar (or corn Starch) with some water and add to the pan. Add a little sweetener of your choice – I use coconut palm sugar, my husband always uses Maple Syrup. bring to a boil and then let it simmer and reduce and thicken. Stir a lot. The Agar Agar will clump, as will Corn Starch, so keep stirring until it’s thick and yummy. Then you can let it sit until you’re ready to serve. I like to put the compote in a gravy boat so you can just pour it over your pancakes. Yum.  This recipe usually makes just enough for the three of us.  So if you have more people double or triple it!  They also reheat nicely in a toaster.

As always – let me know if you like it! The comment section should be working now – so fire away!!

Husband Rating 4 star:gold-stargold-stargold-star gold-star stars : “Guilt-free breakfast happiness.”
Kid Rating 5 smiley faces: “Mommy, can you make pancake’s for breakfast – pleeeeeeeeeeease!”

Breakfast for the kiddos…Special request. Day 16 of my Food Journey


My friend Linda is the ONLY other Armenian person I know in Bend, or anywhere in the world for that matter (expect for a few random family members in California)  She is REALLY Armenian – like born there, speaks the language, looks the part type of thing.  I am so happy to know her because she reminds me of all the beautiful things I miss about my Armenian grandmother (although Linda is around my age) especially FOOD in her Armenian Kitchen!!!

Anyway – Linda recently requested a little info on what I feed my son for breakfast, as our boys are the same age (and nationality – amazing!).  So this one’s for you, Linda! To repay me, I’ll take some Baklava please.  Homemade, obviously.  Easy peasy.  Get to it!!

Breakfast in our house is not that big of a deal actually and really not THAT varied.  We go back and forth between the following items with rare exception:

  • Oatmeal with coconut oil and maple syrup either plain or with frozen blueberries, or walnuts, or shredded coconut.
  • Granola with rice milk
  • Smoothies with various fruits (berries, apples, bananas, peaches, etc…) almond butter, flax seed, chia seeds, and apple juice or rice milk.
  • Whole Wheat English muffins (from Whole Foods – no sugar added) with coconut oil and some kind of fruit jelly and a piece of fruit – usually a banana or kiwi or strawberries depending on the season.
  • Hot Brown Rice Cereal with coconut oil and maple syrup.
  • Hot Multi Grain Cereal with coconut oil and maple syrup.
  • Leftover Brown Rice re-heated and prepared like oatmeal (coconut oil and maple syrup or fruit)
  • Boxed Cereal – either Millet Rice from Nature’s Path or London’s all time favorite thing – Veganic Sprouted Brown Rice CaCao Crisps from One Degree (I absolutely LOVE this company!)
  • Thumbprint cookies (these babies are like a crazy healthy power meal and my kid thinks he is eating cookies.)
  • My world famous, multi-grain, homemade Pancakes
  • Scrambled Tofu with toast (I should post this dish soon – it’s pretty delicious)
  • And on days when we need to reset or eat REALLY healthy we make either a vegetable based Miso soup or Ame-Sho-Kuzo which is a Japanese healing drink that my friends The Taylors taught us about when we were eating only a Macrobiotic diet. London loves this drink as does Zeke. It fills you up and makes your body feel super happy. I will post this drink later as well. It’s a good one to have on hand for crummy sick days.

That’s about it. It’s pretty much all the same things I eat in the morning as well because I hate to cook two things. I give London the choice and whatever he picks is pretty much what we eat for breakfast that day. I find he eats more when he is in control of what I cook. And I love when he eats a ton of food at breakfast. It helps me relax about lunch, which is typically a rather large fight in our house. Our kid eats a good breakfast and then snacks until dinner. That’s probably because that’s what I do – now that I see it written down. Ugh – one more thing to work on. It never ends.

I’d love to hear about your breakfast foods. The comment section should be working now. Thanks to my techsavy husband for fixing it. I know there has been a lot of people trying to comment. Well – now that you CAN let’s see what goes down.

Linda, If you don’t get around to making me baklava (boo hoo) then I’ll accept the Zucchini Scone recipe you shared with me from your fantastic Summer Brunch as your payment. They were amazing, but not baklava.

Have a healthy day!

Business Dinners, Baby Showers and Birthdays… Day 15 of my Food Journey


Oh my – This past week was CRAMMED full of things, and events, and more things, and schedules, and things…
What I learned about myself while out at these events and things… I have very little to no will power with food while I’m outside of my home.  That’s it – You can stop reading here.  That’s the jist of this post.  The remainder of this post will be nothing but details.

ah – you’ve read the whole internet already today? Okay:

Wednesday night I attended a meeting of women entrepreneurs and professionals at a conference room/hotel type of place (it was actually the conference room at the main hospital here in Bend, but it’s basically the same type of food and experience.) Now part of the fun of this group is it’s all women and there are lots of “I get it cuz I’m a woman too” treats floating around. Most of them chocolate. Most of them look GUUUUD. So I only ate a few. That’s not great, I know… I was pretty proud of myself every time I passed one by. Then dinner was served – buffet style – and it was actually pretty decent. There was brown rice, yellow curry with veggies, whole wheat rolls, and salad with a sweet but not terribly bad for you dressing, which I did not hesitate to load on and wipe up off my plate with my roll. Classy. I was able to resist the butter, meat (obviously), and wine & beer bar option, but not the fruit tart or the cute little gluten free cupcakes that our Table Host generously supplied us. I did take home two HUGE individually boxed cupcakes though, but – surprise surprise – I was strong enough to walk them right over to my neighbors house for them to enjoy and feel guilty over that night.
So, well, I could have eaten before I left the house and not partaken in any of the very business like sweets and food offered to me. But I foolishly thought I would not make bad choices. I told myself “there will be salad or something and then I’ll just eat if I’m still hungry when I get home.” Mistake.

Saturday morning I attended a very lovely baby-shower. I was already feeling kinda lame about my weak behavior from Wednesday night so I was SURE I would be strong during this harmless event. Baby-showers are awesome. I love them. They are full of women talking about my favorite subject… how annoying men can be –  and also how sweet babies are and how much we want more of them. I waited to eat that day until I got to the event simply because I was excited to gorge on brunchy food that I didn’t have to cook. I love brunch almost as much as I love talking about babies. I was excited. It didn’t really occur to me that there would be NO vegan food available (which there was not) and nothing without sugar cooked in (which there was not) and alcohol at every turn (which there was. Apparently that’s why they called it a “Champagne Brunch” on the invitation.) But I was literally going to eat my arm if I didn’t consume food, so I ate what I could and broke my ONE 90 day journey rule that I was SURE I would not break… no dairy. And did I break the rule! I ate the salad (trying to avoid the goat cheese, but not very hard) I ate the french toast souffle (OMG!) I ate the muffins and the bagels with cream cheese and the CAKE!!! Really, Deena? Yes, it was made by a former Pastry Chef for Gordon Ramsey, who now lives in Bend, of course, and who is the sweetest and most talented cake maker I have personally ever seen or met. The cake was Creme Brulee on top (little crunchy bits of caramelized burnt topping in the middle of the cake – ugh… life changing) and Marion Berry on the bottom. There was NO diet that was going to keep me from loving up that cake.
Then I had a cup of coffee – because I just had cake.  And no one can have coffee without adding sugar and cream to it – at least I can’t. Then I had another cup of coffee because I forgot how good coffee was and also because those fancy pretty little china cups were just too small. And THEN I was totally and completely stuffed out of my mind. Oh – and feeling lame about my choices again.

I didn’t eat the rest of Saturday until late that night and I am proud to say that I didn’t eat even partake in a tiny bite of the cake I brought to my show for our Drummers birthday. I thought about it though. A lot. All during my show actually. I also resisted the temptation to have one of the 5 Silvermoon Kegs on tap that night. Honestly the only reason I didn’t eat or drink anything is because I never eat or drink before or during a show. I never have and I never will. And after the show the cake and free Microbrews were at the other end of the venue and I really didn’t want to walk through all of those drunk ass people just to break more rules for myself. Also – I would have inevitably had to chat (scream) with some of them which would have meant my gold party boots would be on my feet that much longer. So I left and reveled in how STRONG my will power was, went home and took my husband up on his offer of reheated tofu scramble with vegan Fieldroast sausages. Yum. Thanks sweetie. You always come through for me.

This morning we had friends over for breakfast and I got right back to cooking my family’s favorite healthy pancakes and eating good, whole, organic, home-made food. No shenanigans. No excuses because our friends aren’t vegan or aren’t used to pancakes without sugar and white flour or coffee with real cream or cows milk. I DID have a cup of coffee with rice milk and coconut palm sugar thinking it was still within my rules, which I am regretting as I type this because it always cramps me up for the rest of the day. How do people drink that battery acid on a regular basis? I know it’s delicious, but there is a limit, right? I mean it’s not like it’s cake!!

If you actually got through this entire post then I need to say thank you for being interested and caring about my ridiculously idiotic challenges with will power, or lack there-of. You will be happy to know that I have no plans outside of the house for the coming week revolving around food so I think I should be able to get back on track like the adult that my age tells me I am.

Here’s to the healthy week ahead!!

Old Mother Hubbard was really just an over indulgent dog owner – Day 13 of my Food Journey


When I was younger (and much MUCH poorer.) I used to look at my tragically bare cupboards and think “When my cupboards and fridge are full of food is when I will know that I have achieved success.”  That was my measuring tool and my goal.  When you go to sleep hungry more often than not, food becomes a very desired end goal. Well – I am happy to say that I have arrived… at least as far as Old Mother Hubbard is concerned.  And I’m actually a lot like that gray haired, crotchety, old broad. When you really dig into the story about the dog and the bone and cupboard you’ll see that the poor lady busted her ass day after day to make sure that her goofy dog was happy.  I know I feel like that sometimes. I crank out dish after dish so that my boys can eat healthy and satisfying meals, deserts, and snacks throughout the day.  I’m not complaining… actually I think that Hubbard went way too far trying to please that lazy ass, prank playing, manipulative, sneaky dog.  Nursery Rhymes are the worst, aren’t they?

We are fortunate that now our pantry is very large. About as big as our last house was. We are also fortunate that it is full almost all the time with multiples of everything we could ever need to make anything we could ever want – I call it our grocery store.  My husband, Son, and our numerous house guests are fortunate that I behave like I am running a barrack in the military when it comes to how it is maintained, organized, and stocked.  I do have OCD issues, but they serve me pretty well when it comes to stuff like this.

Here’s a little photographic proof I am nuts about the way my cupboards function:




The actual reason I am posting this is not to tell you about what a whack job I am with cleaning my fridge out three times a week or how I might be slightly insane enough to be compared to a nursery rhyme nut job from 1805.  No.  It’s because I know now, after 5 years of cooking relentlessly, that you MUST have a completely stocked pantry (and fridge) to cook delicious food.  The only thing I always need from the grocery store is fresh food like fruit, veggies, tofu… As long as I have a few fresh items in the house I can always make a GREAT meal, and because I cook slightly off center from the majority of the flesh eating world, I thought it might be a good idea to share what I feel are the absolute Pantry Must Haves if you are going to maintain a healthy diet for any length of time.  So here’s that list now… and I can promise that you will find nary a bone on it:

Pantry staples:
brown rice
long grain rice
sweet brown rice
Basmati rice
red/yellow/green lentils
black beans
white beans
black eyed peas
split peas
yellow/white popcorn
rice/soy/almond milk
coconut milk
apple juice
apple sauce
pure fruit jams and jellies
steel cut oatmeal
rolled oats
brown rice cereal
maple syrup
brown rice syrup
local raw honey
hazelnuts (filberts)
pine nuts
flax seed
chia seed
sesame seeds
sunflower seeds
shredded coconut
agar agar
dried daikon radish
extra virgin olive oil
coconut oil
avocado oil
sunflower oil
walnut oil
red wine vinegar
sesame oil
Bragg’s Liquid Amino Acid
ume plum vinegar
champagne vinegar
brown rice vinegar
mirin (rice cooking wine)
liquid smoke
Franks red hot
bread crumbs
nutritional yeast
jar salsa
vegetable broth
mushroom broth
quinoa flakes
all purpose flour
sprouted spelt flour
whole wheat flour
millet flour
semolina flour
almond meal
coconut palm sugar
vegetable shortening
silken tofu
brown rice pasta
multi grain pasta (quinoa or quinoa blend)
olives (variety)
sun dried tomatoes
canned pumpkin
sweet potatoes
My refrigerated staples:
umoboshi plums
miso (3-4 kinds)
Dijon/Yellow/German mustard
peanut butter
almond butter
Spice cabinet:
garlic powder
onion powder
celery seed
bay leaves
ground sage
ground ginger
ground coriander
curry powder
chili powder
ground mustard
red pepper
chili powder
black/white pepper

(Preachy side note: All of the above are without any kind of added sugar and organic unless it’s not possible to get an organic version.)

This list is constantly evolving, but most of it is almost always in my kitchen all the time. If you don’t cook much and want to try cooking more (you can do it!!) just buy what you need when you need it and eventually it will build up. Don’t buy things that you don’t know if you’ll use unless you have a recipe that calls for it. Food goes bad (what a concept) and I cook almost everyday multiple times a day. If I’m not cooking, my husband is cooking, and lately so is my 5 year old. We go through this stuff all the time and fast, and I find myself at the store at least 3 times a week, but that’s not the point here… The important thing to focus on is that we are always able to have home-made food from scratch, even when we aren’t prepared, because we always have the majority of the ingredients on-hand. It’s a classic case of how to avoid planning to fail. If you have the food and are prepared to cook, you are most of the way there.

I’m not perfect at this by any means.  I still manage to eat a bag of delicious sodium charged Snapea Crisps for lunch and then 5 oatmeal cookies that were supposed to be for my kid.  But I’m much less likely to follow it up by going out to dinner at some random restaurant and eating even worse if my house is stocked with choices… so it is.

I’d love to know what’s in your pantry that you consider staples and why. I love learning new things and trying new food and creating alternative healthy recipes. Let’s all help each other get inspired!!  Show me your pantry!!!  Let’s go – let’s do this!!

Happy cooking!
Note: I’m not sure if the comment feature is working on this blog – I have been told it is not. I am getting tons of feedback, comments and replies to these posts via Facebook, email, etc… so if you have trouble leaving a the comment please let me know. Thanks!

Let’s get down, dirty, and RAW – Day 11 of my journey into food


So, here’s to a much needed break from my Accounting discovery today that I am not factoring in the entire landed cost of my not landed products for 2013 even though I decided to account for them as actually landed before 2014… ugh. My accountant is going to LOVE this one.

But let’s talk about something fun for everyone!  I came across this video the other day and was very intrigued.  Actually, I was totally inspired!! Here’s the link to it:

This woman, Annette Larkin, is like 2000 years old and she looks 15!!!  I’m sure genetics, good hydration, and amazing body products play a part – but not THAT much of a part! Annette’s secret is – drum roll – she eats totally Raw and has for decades.  Her husband eats a conventional American Sh** diet (of course I’m extrapolating from his description) and frankly, it shows. Sorry hubby – you’re cute, but you don’t look 15 or even particularly healthy.  Annette is totally vegan – grows her own food – and eats all her food raw.  Super impressive in this Super Size Me society.  Based on her video, I love her and I want to be her friend, but since that’s probably not going to happen I’m just going to let her inspire me instead.  Maybe you should too!

Honestly, every time I tell someone I’m vegan (even though I do occasionally cheat with my second true love, cheeeese) they immediately ask me how I get protein.  They tell me how they could never stop eating meat.  They tell me how they have to have it or they don’t feel good.  Hooey.  That’s right – Hooey!  I’ve never met a vegan who feels like they can’t get enough protein.  Even my husband, who has been weight lifting religiously for close to a year now, has learned from tons and tons of vegan body builders that you don’t need animal protein to build muscle.  It’s just not the IMMENSE requirement everyone makes it out to be.  Will you look like Former Governor Schwarzenegger if you are a vegan body builder? Most likely not.  Would you really want to?  Are there any body builders reading this right now?

Now if you love meat and don’t have a problem eating dead animals – fine. (laying it on thick now) Whatever.  Eat those poor sweet innocent helpless things. (Even thicker)  But if you’re curious about how you might feel better or how you might stop being sick or how you might be able to actually survive and be healthy without it… there really is nothing stopping you from cutting meat (and dairy) out of your diet here and there – maybe for a month – maybe for a week… Don’t let common misconceptions fool you into thinking it’s going to hurt you!  I mean – look at Mrs. Annette!  She’s happy as a meadow lark (as my grandpa used to say.)  Nothing is stopping her from doing anything she wants to do… except maybe take up hunting as a sport.  I also found out that she has her own website:  She’s a 15 year old grandma who’s totally in touch with technology and the future.  She better be because she’s probably going to live to see a lot more of it!

And now for a list of things that are considered meat – (there’s a lot of confusion about this for some reason)

  • Beef, Pork, Chicken, Fish, Shellfish, Bears, Mice, Orangutangs… Anything with a heartbeat, pulse, blood, eyes, mouth, etc.

And now here ‘s a list of things that are considered dairy – (even more confusion)

  • Cheese, Milk, Eggs, sour-cream, cottage cheese… anything that is made from and animal, or the product of an animal (see above)

Note: If you are a strict Vegan you also don’t eat Honey.  I say F-that – and just don’t eat honey at all unless it’s local and unprocessed and unfiltered!  Also – eat it in moderation because it’s not health food. I don’t feel like eating honey is hurting bees, but I respect that others don’t eat honey because it is a bee byproduct.  I also hate how commercial bees are raised. Oh wow – surprise surprise! I have strong feelings about what’s going on with the bees right now – but I suppose that’s another post.

Now, if you please, take some advice from Annette and get out your vita-vega-mixey thing and don’t cook tonight!  Maybe you’ll enjoy being young again.




Subway To Hell – Day 9 on my journey to a healthier me


Subway to Hell

Ok – I admit it – before I got healthy and cleaned up my eating habits, I ate at Subway ALL THE TIME – I mean like practically every day. No seriously – I Fing loved that place! Cheap,”Healthy,” “Fresh,” and I could get vegetarian food that wasn’t french fries (not that I don’t LOVE some french fires now and then) and I could do it guilt free!
Well that was then – hmmm… my how times have changed.  A little knowledge goes a long flame ridden way.
My husband Zeke came across this lovely little Subway Sandwiches expose that I was pretty horrified to read. My precious Subway? E Tu Brute? I wish I could go into the bathroom and stick my finger down my throat and get rid of those 7300 sandwiches I ate between the ages of 12 and 32.
Here is the article link:
I encourage you STRONGLY to read it. It’s important that you know how food is marketed and the extreme contrast in what the food actually is = anything but healthy.

Poor poor Jared. I hope he’s okay with all of this. He must be sick to his stomach! OR he’s just literally sick and has no idea how it could have happened. I mean – he lost weight so he MUST be healthy, right??? Wrong. Very very wrong. Healthy is not about being skinny. Healthy is about not being sick, tired, bloated, dizzy, weak, rashy, itchy, scaly, crampy and all the other symptoms that start off your journey into disease, sickness, cancer, and untimely death.

You know what – I’m not going to take the chance that you don’t click on that link.  So I’m copying some the text here.  I originally posted the entire thing but my blogging husband gave me the Copyright lecture about how that’s a violation, along with the pictures I find online that I’m not crediting the photographers for – let alone asking their permission.  Ugh.  So many rules.  Here I was just thinking I was being generous, instead I’m on my way to internet prison.  So anyway – you only get a snippit, but read the whole thing!!  Go – Do – Read – Learn!

{Excerpt from 03 Mar 2013 by Clark Kent}
…Did you ever hear of a chemical ingredient called azodicarbonamide? Me either. It’s banned as a food additive in the U.K., Europe, and Australia. But not at Subway. Interestingly enough, if you get caught using it in Singapore you get up to 15 years in prison and a fine of $450,000.
And why? Because it’s primary use is in the production of foamed plastics. But in the good ole U S of A, it can be used as a food additive, a flour-bleaching agent, and a dough conditioner because it improves the elasticity of bread.
The U.K. has found that azodicarbonamide is a potential cause of asthma if inhaled, and for people that have sensitivity to food dyes and other allergens in food, this can increasingly aggravate the symptoms.
Somebody should inform Subway that to make real whole-wheat bread all you really need is whole-wheat flour, yeast, salt, water, and maybe some honey. But that doesn’t really do anything for shelf life or the fact that the stores do not bake their breads.
While all the sandwiches contain chemical additives, refined bleached flour, preservatives, artificial colors, MSG, refined sugars, GMOs, and over 50 ingredients, only three contain nitrates. Yea! Far out! Only three!
Those that contain the nitrates are the Ham Sandwich, the Subway Club, and the Turkey Breast and Ham. Basically, these are processed meat sandwiches and the nitrates contribute significantly to disease…

So there you go… disgusting so far, right?  Make sure you read the rest. And enjoy that little bit of info and get your ass out of fast food restaurants.  Even the Healthy ones.  Because I love you.



Mmmmmmm… Humble Pie for breakfast is delicious – Day 7



Although it tastes bitter at first bite – I highly recommend having a good portion of Humble Pie to balance your system out every now and then. It keeps you grounded, focused, and humble – Which is why I think they named it that.  I’m working on a sugar free, vegan version, but for now – I’ll just take my lumps in whatever form they come to me.

This morning was the day we established our Baseline at Crossfit Thrice for the 90 Day Challenge.  This is so we can have something to gauge our progress at the end of the 90 days. The list on the board looked bad – and it was not easy, but I did it:

1000 Meter Row
40 Bur-pees
30 Sit-ups
20 Push-Ups
10 Pull-ups

So all of the above took me 15 min 37 seconds to complete. Considering I felt like I would never finish those bur-pees, I can’t do a single push-up without being on my knees, and I have to use two VERY fat bands to assist my pull-ups, I am pretty pleased that not only did I get through it, but I recovered quickly and felt pretty great. Now before you start thinking WOW – she’s amazing! Let me tell you that I was easily the slowest time listed on that board… by a LOT! So as much as I want to believe I am in good shape – I have a long way to go. (At least 90 days, anyway.) My understanding is that we will do this again in 90 Days and see what my time and assisted level is then. My goal is, of course, better time, no knees, and no bands. There will probably still be bands though.

Then I had all my measurements taken… ugh. A helpful necessity if you are setting goals, but just ugh.  Next I take a picture of my body, set my goals in writing and try to get hyper focused on what food I am putting in my body.  As of Monday The trainers at Thrice get serious – or so I hope.  But either way… it’s on.


Today is a good day for soup… Day 6 on the Food Journey


Soup is SUCH an easy standby for a healthy balanced dinner. My 5 year old will eat just about any vegetable I puree in the form of soup. So will my husband and myself for that matter!  And since it’s cold and wintry and dark out there right now, we should all be making homemade soup at least once a week! It’s so easy! Who’s with me??!!??

I really get bored with the same 25 things I tend to cook and need new ideas all the time.  Here’s a healthy recipe that my friend Sue, who’s way way way down in Los Angeles, emailed me so I could post it on the blog way over here on the World Wide Web. It looks pretty darn delicioso (that’s Spanish for delicious – in case you’re not from LA like me and Sue) and I am going to make it for dinner in the next few days. NOTE: This is a plan ahead recipe so… plan ahead.

1 cauliflower head, roasted
1 sweet onion, chopped
1 leek, white and light green parts, chopped
1 cup celery (about two stalks), chopped
1 head roasted garlic, peeled
2 tbs olive oil
3 tbs unsalted butter (for Vegan try using Earth Balance or Coconut Oil)
1 tbs fresh parsley, minced
3-4 sprigs fresh thyme, removed from stems
4 cups vegetable stock
1-1/2 tsp kosher salt
1/2 tsp freshly-ground black pepper
Optional: (not for Vegans obviously – and not needed if you’re trying to health it up!)
1/2 cup heavy cream or half-and-half
1/4 cup grated Parmesan cheese
In advance -up to a day ahead- roast the cauliflower: Preheat the oven to 375º. Meanwhile, break down the head of cauliflower into individual florets. Layer the cauliflower on to a large, rimmed sheetpan. Drizzle with olive oil. Sprinkle lightly with salt and pepper. Roast for 30-35 minutes, until the cauliflower is fork-tender and begins to brown. Remove from oven and let cool.
In a large stock-pot, heat the olive oil over medium heat until it begins to shimmer. Add the onion, leeks and celery, and cook, stirring occasionally, until translucent. Add the garlic, and using a wooden spoon, smash the garlic into a paste. Add the butter, parsley, thyme, salt and pepper. Stir to combine and let cook until the butter melts.
Add the roasted cauliflower and vegetable stock. Stir to combine. Let the soup come to a boil, then turn the heat to low, and let simmer 15-20 minutes. Remove from heat, and using an immersion blender, blend the soup to a smooth consistency.
If using, add the cream and/or Parmesan, and stir to combine. Serve hot with crispy bread or fresh croutons and a sprinkling of fresh parsley.

Then Sue tops it with her own creation of curry croutons: take day old crusty bread and cut into cubes then in a pan melt 2T butter and a little olive oil add 1T curry power then add bread and cook until toasty!
Smart – and it sounds like a delicious addition, but I think I will opt out on this for my 90 day food journey and keep it in mind for another time.

As a Thank You gift to Sue M. who offered up her recipe (I honestly don’t know where she got it from, but I’m not getting paid – so who cares) I have purchased her this fine piece of Addict apparel:


I hope you love it Sue – wear it proudly!

Day 5 – Just a spoonful of sugar…


Oh Mary Poppins – you were so sweet! And so intuitive!! How did you know that Sugar and medicine would go hand in hand? Well, you were magic – That’s how!!


Back to the blog…
Yesterday I was working out at “the box” (that’s Crossfit for “Gym”) and there was another member there and he was talking about how he has stopped eating sugar for the 90 Day Food Journey. Woo Hoo!!  That’s awesome news for everyone. He noted how surprised he was that so many things in his house had sugar in it and how he had to throw out half of the food in his cupboards.
It made me realize how not so obvious this epidemic is to people. Our house has not had items with sugar in it since I was about 3 months pregnant with my son, London, 5.5 years ago (except for very small and sneaky amounts hidden in the form of emergency chocolate.) When we first gave up sugar it was exhausting reading every label, checking every single ingredient and having to ask about everything every time we were outside of the house – we were very strict about it. But after years of this constant scrutiny I can now tell if something has sugar in it just by how the packaging is designed. It’s crazy actually, but you start to get a very keen sense for who makes what and how.
Here is what I believe sugar can do:

  1. taste delicious!
  2. break down your immune system
  3. inflame your cels
  4. make you feel very happy very quickly!
  5. make you feel very tired and crappy immediately after that
  6. mess with your hormones, which in turn will…
  7. mess with your skin
  8. mess with your moods
  9. smell so good, look so clean, white, and pretty, and be so versatile when you cook and/or bake!
  10. deplete your body of essential vitamins, minerals and nutrients
  11. add no nutritional value at all – no vitamins, minerals or nutrients of any kind – at all – ever – in any way
  12. make GREAT lipstick! sugar lips
  13. remind you of your childhood and other familiar things that keep you emotionally safe
  14. destroy your health and other things that otherwise might not be threatened


Now here’s a more impressive list I found in 2.5 seconds via a tool I have called Google:

* Sugar can decrease growth hormone (the key to staying youthful and lean)

* Sugar feeds cancer

* Sugar increases cholesterol

* Sugar can weaken eyesight

* Sugar can cause drowsiness and decreased activity in children

* Sugar can interfere with the absorption of protein

* Sugar causes food allergies

* Sugar contributes to diabetes

* Sugar can contribute to eczema in children

* Sugar can cause cardiovascular disease

* Sugar can impair the structure of DNA

* Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children

* Sugar contributes to the reduction in defense against bacterial infection (infectious diseases)

* Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections)

* Sugar contributes to osteoporosis

Try Googling these three words:  “EFFECTS OF SUGAR”  Then grab a pillow for your seat cuz you’re gonna be there a long time sifting through the endless information.

Here is a pretty good (albeit long) list of things that are versions of “sugar” but called something else (note: the names in Green are the sugars that I am willing to use because I understanding that they are not super detrimental, shocking to your system, and don’t deplete you of nutrients:

    • Agave Nectar
    • Barley Malt Syrup
    • Beet Sugar
    • Brown Rice Syrup
    • Brown Sugar
    • Cane Crystals (or, even better, “cane juice crystals”)
    • Cane Sugar
    • Coconut Sugar, or Coconut Palm Sugar
    • Corn sweetener
    • Corn syrup, or corn syrup solids
    • Dehydrated Cane Juice
    • Dextrin
    • Dextrose
    • Evaporated Cane Juice
    • Fructose
    • Fruit juice concentrate
    • Glucose
    • High-fructose corn syrup
    • Honey (I only use small amounts of LOCAL unfiltered honey – I do not recommend buying store bought honey – it’s absolutely terrible for your body – GOOGLE IT!!)
    • Invert sugar
    • Lactose
    • Maltodextrin
    • Malt syrup
    • Maltose
    • Maple syrup
    • Molasses
    • Palm Sugar
    • Raw sugar
    • Rice Syrup
    • Saccharose
    • Sorghum or sorghum syrup
    • Sucrose
    • Syrup
    • Treacle
    • Turbinado Sugar
    • Xylose

    ugh – isn’t learning about what we eat totally depressing and exhausting?  BUT it’s also exciting and empowering!!!

Dear Sugar, 
   Like every famously enduring thing – you are SO complicated.  I will always love you, but I just need to leave you behind because you are toxic and I got rid of all the toxic stuff in my life when I left Los Angeles and moved to Bend, Oregon.  You can come visit now and then.  I’ll let you in if there’s a party and I don’t want to bum out the whole crowd with my “naturally” delicious baked goods and desserts.  But other than that – I’ll see you next December when my willpower is weak from fun, temptation, and holiday craziness.  Until then… I’m over you, Sugar, as is my family.

Day 5 – no sugar… going strong!



Holy Hydration Batman! Day 3 of my Food Journey


So this morning I got up feeling guuuud. Then I got out my fancy “tell me everything” scale.

I’m sorry, did you say 30.5 percent BODY FAT! come on. That’s imposssible with an extra s.

How did that happen? Okay. Well it did. And here’s my husband’s theory: dehydration. And it’s true – since I moved into the high altitude of Central Oregon I am always dehydrated. I probably was before I moved, but my old scale was much more forgiving and… old, so I never knew. My fancy new scale is always telling me that my muscles are weak, my bones are thin and I’m way under hydrated. I try to only get on it once in a while so we can stay friends.

Here’s the thing, if you’re not hydrated properly your body hangs on to all your fat. Why is nature so cruel? So one of my many Food Journey goals is to get re-hydrated soon. Today I drank 8 oz of coconut water right after I got off that stupid scale. Coconut is an awesome re-hydrator because it has natural electrolytes – never drink anything that’s green or yellow or red or BLUE!! Oye. You can also buy organic coconut water powder and bring it with you places that don’t offer such exotic healthy beverages. It’s very easy to mix with water and it basically tastes just like the bottled variety. I also drank tea all day today – lots of tea. And water, and more tea. Ugh – is my body fat percentage down yet? I’m exhausted from all the drinking.

Maybe I should just do what Jennifer Beals did in Flashdance – she clearly did not have any issues with dehydration:

Isn't that a bit maniacal?

I loved that movie so so much.

So my official goal #1 is get my body’s water percentage back up over my current 45%. According to the internet and my scale it should be at around 50%. Here is a link to a great website that I love to use as a reference for stuff like this.

There are also reference charts all over google that tell you what your optimum body fat and body water weight should be around. Here’s one I found that was right in line with what my super fancy scale tells me:

If you’ve never paid attention you should consider looking into it. Dehydration can cause tons of ailments that aren’t as buzzy as the F word (fat). Headaches, nausea, fatigue, hunger… and on and on. Google it! It won’t be hard to find more info.

Now go have a glass of water… a big one.


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