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Bija Super Brownie Protein Bar for the Super Bowl 2017

Time for recovery … or just noshing during the Super Bowl with the yummy nummy flavors of chocolate and nut butter blended together in this brownie-like recovery treat.

Bija Super Brownie Protein Bar
Total Time: 1 hr., 10 min.
Prep Time: 10 min.
Yield: 4 bars
• 1 scoop Chocolate Vegan Mix
• 1 scoop Vanilla Vegan Mix
• ½ cup hemp nut butter (recipe here)
• ½ cup date puree *{See Recipe Below}
• ½ cup gluten-free rolled oats or organic coconut flakes
1. Mix all ingredients together.
2. Freeze for at least 90 minutes in an 8″ x 8″ pan.
4. Remove from freezer, cut into 4 squares.
recovery bar recipe Super Bowl Food
It’s important to know that muscles store glycogen and they use that during hard exercise and that’s why recovery is so important. Research showed that your muscles are most receptive for the effect of insulin in the first two hours after a good workout, and so you need to eat carbs and get that insulin level as high as possible with the kind of food you eat. To raise your insulin levels you need to eat food with a high glycemic index, like oats and dates. The ideal balance between carbohydrates and protein to maximize insulin production yet not slow down the digestion is a ration of four to one. So, you need to add a little bit of protein to your post-training meal.

Date Puree:

Not unlike figs, dates are wonderful for the stomach, bones and blood. They are rich in minerals like calcium, iron, phosphorus, copper and manganese, and help to promote bowel regularity. Their complex natural sugar constitution makes them great for energy and will boost your metabolism.
Date puree can also be substituted for 1 cup of sugar in any recipe. To make your puree just 1 cup pitted dates with 1/2 – 1 cup hot water until a thick paste is made.

30 Day Paleo Nutritional Truth Vegan (or Vegeo) Challenge

If you are doing a Paleo Vegan or Vegetarian or even Pescatarian based Challenge with your gym, this is what should be on your menu:

  • fish = wild caught
  • all fruit is ok
  • all vegetables aside from starchy root vegetables are ok
  • local, raw honey is the only sweetener used (aside from fruit)
  • nuts and seeds are ok (soaked preferably)
  • pastured eggs are ok
  • no dairy
  • no processed gmo-soy
  • no grains or grain-like seeds (that means no quinoa, millet, amaranth, & buckwheat during the challenge phase)
  • no legumes
  • no alcohol

This can be hard to go through, but it’s something that is going to really help you in the end. I end up turning to things like hemp protein smoothies, and sacha inchi seeds to keep me going because I don’t want to eat too much fish and I don’t eat eggs during the induction phase. This is because eggs are a top allergen, and you want to allow your body to heal up as much as possible during that 30 day Paleo challenge.

What about going through a more traditional clean up? Maybe you still eat gluten-free grains? Maybe you are vegan and you have organic non-gmo soy on your meal plan? Maybe you have some autoimmune issues or you have histamine running crazy in your body?  That’s where you move into finding your own nutritional truth.

What Can You Eat during my program:
  • Protein:  pastured eggs, pastured + organic, full fat, fermented coconut yogurt/kefir, organic tempeh, natto, edamame, organic eggs, Complete protein, organic tofu (extra-firm), soaked lentils and various soaked and rinsed beans, hemp and/or pea protein powder
  • Vegetables:  Acorn, Arugula, Asparagus, Beets, Bell Peppers, Bok Choy, Broccoli/Broccolini, Brussel Sprouts, Buttercup Squash, Butternut Squash, Cabbage, Carrots, Cauliflower, Collard Greens, Delicata Squash, Garlic, Kale, Leeks, Lettuce, Onions, Shallots, Rutabaga, Spinach, Summer Squash, Sweet Potato, Swiss Chard, Tomato, Turnip, Watercress, Yams, Zucchini … If you deal with autoimmune issues or are trying to lose weight go gentle with Artichoke, Broccoli Rabe, Celery, Cucumber, Eggplant, Fennel Root, Green Beans, Jicama, Kohlrabi, Mushrooms, Okra, Parsnips, Pumpkin, Radish, Rhubarb, Snow Peas, Spaghetti Squash. Sprouts, Sugar Snap Peas
  • Fruit: Love yourself some Apricots, Bananas, Blackberries, Blueberries, Cherries, Grapefruit, Kiwi, Melon, Plum, Raspberries, Strawberries and again if you trying to lose weight go gently into Apples, Dates, Figs, Grapes, Lemon, Lime, Mango, Nectarines, Oranges, Papaya, Peaches, Pears, Pineapple, Pomegranate, Tangerines, Watermelon
  • Fats:  MCT oil, Coconut Butter, Coconut Oil, EVOO, Avocado, Cashews, Coconut Flakes, Coconut Milk, Macadamia Nuts, Macadamia Butter, Hazelnuts, Olives… if you have PCOS then be gentle with Almonds, Almond Butter, Brazil Nuts, Pecans, Pistachio, Flax Seeds, Hemp Seeds, Pine nuts, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Sunbutter, Walnuts

So what can I eat during the Challenge?

I like to eat a lot of greens. I generally have greens in a big green smoothie for breakfast with some fruit, my Complete and some flaxseed/chia. I also have a nice big tea with some EVOO in it after my lemon water. For lunch you’ll find me with lots of salads, braised greens, and and another smoothie almost every day. And then of course if I miss me some yummy starchy potatoes… I really do eat them. One challenge comfort food for me is mashed carrots and rutabagas, yum!

Mashed Carrots and Rutabaga (from Eat, Live, Grow, Paleo with my change ups)

Ingredients :
– carrots
– rutabaga
– coconut milk
– Earth balance soy-free vegan butter or coconut oil
– Himilayan salt and pepper
– Garlic (crushed) – to your taste
– Handful of basil leaves, shredded and diced

 Directions :
1. Peel and cut carrots and rutabaga into small pieces.
2. Steam until very tender (about 10 to 15 minutes)
3. In your Vitamix or food processor (or with an immersion blender) puree the vegetables together adding coconut oil and seasonings to taste. Add just a small amount of coconut milk so it adds to the creamy taste but doesn’t turn your vegetable into a sauce. Add in the garlic and basil and let it mix in.

Add this with some sauteed greens and you will have found my heaven. There are tricks to making it through a 30 Day Paleo Vegeo Challenge, and this for me is one of the best, challenge yourself to find subs for the items you crave. Everyone has a nutritional truth… find yours.


If you worry about histamines, there’s a great Food Matters article that I often refer to that you should bookmark. http://www.foodsmatter.com/allergy_intolerance/histamine/articles/histamine_joneja.html z

Amazing Alkalinizing Blueberry Shake I Complete Blueberry Power Shake

Amazing Alkalizing Blueberry Shake

I love the alkalizing effects, and just amazing yumminess of a great green smoothies, and I LOVE blueberries – so what better than an alkalizing blueberry shake. There are a couple of options on how you can make this shake, and is it AMAZING!!

1 Cup Frozen wild blueberries (I prefer wild since you are eating the whole fruit and you want the biggest oomph)
1 scoop of Complete Protein
1/4 cup of  unsweetened Flax +Protein or Almond Milk
1/4 cup of  shredded organic coconut
2 tsp of fine ground flaxseeds or ground chia seeds
1 cup of ice
(add water as needed)

Blend the blueberries, protein, flax milk and ice to your blender and blend for 1 – 2 minutes. Pour into glass and add remaining ingredient and stir it in. Makes cleaning the blender so much easier if you don’t add your flax and chia into the blender. AMAZING!!! You will love it!!

Why blueberries?

If you have never seen wild blueberries, you are missing out. They are amazing!! I love them. They are these little tiny nutrient packed gems!! This is a gorgeous, sticky, taffy-like wild blueberry five ingredient jam!

Wild Blueberries are wildly different from the regular blueberries you normally find in the produce section. Don’t be fooled by their size—they pack more into their tiny blue bodies than any other blueberry on the planet!

Wild Blueberries have a more intense flavor than regular blueberries. Wild Blueberry plants are more genetically diverse with thousands of interlocking plants spreading and interlocking naturally across fields over thousands of years. That diversity is what gives Wild Blueberries their complex and delicious flavor—an extraordinary mix of tart and sweet. Makes them perfect for so many recipes. .. YES, we do love the taste of these berries.

Wild Blueberries have two times the antioxidant capacity of the larger cultivated blueberries. A growing body of research shows the potential health benefits of Wild Blueberries including gut health, diabetes, cancer, and brain health.

99% of the Wild Blueberry crop is frozen fresh at harvest, which locks in their nutrition and taste. Wild Blueberries are called “Wild” because they are not planted— they have occurred naturally in barrens and fields in Maine and Eastern Canada for 10,000 years. Just a little extra boost to my day!

Join the next 120 day challenge!

Juice Plus+ 120 Day Transform 120 program


Seasonal Spiced Pumpkin Soup

Seasonal Spiced Pumpkin Soup

If you love this harvest season, then you probably love everything pumpkin, and soup is a great. I saw a great soup in the Simple Vegan recipe book one day, but first off it had carrot juice in it… and and that is sooo sweet and what a way to just shoot up that insulin response… so then I had to figure out how to modify it to my dietary lifestyle. One of the great items I have purchased over the last couple years is my Blendtec and so I don’t need to juice a carrot if I want to use one, I can just throw it in the blender and go to town. So here’s my take on their recipe:

Seasonal Spiced Pumpkin Soup

24 oz Vegetable broth
1/4 cup (60 ml) unsweetened coconut milk
1 1/2 cups (368 g) canned pumpkin
1 tablespoon coconut oil {if needing that rich flavor}
1/2 cup (58 g) sliced onions, sautéed in coconut oil
1 1/2 garlic cloves, roasted {if you want to cook this on the stove, then chop and toss in}
1/2 teaspoon of ground cinnamon
2 medium sized organic carrots
1/4 teaspoon cayenne pepper
2 drops of Black Pepper Essential oil
salt and freshly ground black pepper, to taste

1/2 cup hulled pumpkin seeds – roasted {optional}

Directions for High Powered Blender: 

  1. Place all ingredients into the container in the order listed and secure lid.
  2. Select Soup or Variable 1.
  3. If needed, turn machine on and slowly increase speed to Variable 10, then to High.
  4. Blend for 6-7 minutes or until heavy steam escapes from vented lid.
  5. Garnish with roasted pumpkin seeds and enjoy

Directions for Stove Top: 

  1. In a large saucepan add coconut oil, melt on medium heat.
  2. Add pureed carrots from food processor, and onions. Cook down until soft.
  3. Add garlic, cinnamon, cayenne and cook for another minute.
  4. Add pumpkin and vegetable broth and boil of high heat to boil. Reduce heat, add in coconut milk, and  black pepper essential oil and simmer 15 minutes to blend flavors.
  5. Garnish with roasted pumpkin seeds and enjoy.

I’m Feeling Greener I Transform 30 Nourishment Is Paleo Aligned


I’m Feeling Greener

I have been really laser focusing in on my nutrition the last few weeks. Sacrifice is making decisions, getting out of your comfort zone, and giving something up to get to where you want to be. That’s exactly where I’m going.

Part of that D.O.M (Daily Method of Operation) is planning out my nutrition in a way that makes it easy, makes sure I’m getting everything I need, and that makes the difference I am expecting. Expectation, isn’t that what this is all about? An expectation for a better quality of life.

So I thought I would share a great blender recipe.

I'm Feeling Greener I Paleo Vegeo Nourishment Barbara Christensen

1 cup of coconut water

2 tablespoons chia seeds
1 handful of kale or spinach
1 teaspoon of organic virgin coconut oil
1 scoop of plant based protein
¼ cup of frozen wild organic blueberries
1/3 of a frozen banana (or if you are allergic like myself a couple of dates or an apple or pear can sub in)
ice as desired

Put everything except the frozen fruit into the blender unless you have a high powered blender — blend to combine.

Add in the frozen banana and blueberries, blend.

Add ice as desired to thicken, blend. Pour and enjoy!


Have you ever heard of a bean smoothie? – Beans For Paleo Vegeo Diets

Have you ever heard of a bean smoothie for weight loss or muscle gain? 

I came across this smoothie recipe, and I think I almost fell over.

Healthy Paleo Bean Smoothie for body building for vegetarian crossfit


1/4 cup raw hulled pumpkin seeds
1 scoop NitroFusion, or similar protein powder
1 cup soymilk
1 cup water
1 banana
1 can canellini beans, rinsed [aka white kidney beans]
[optional] cocoa powder to taste

Blend all ingredients to desired consistency

Total stats: 974 calories, 125g carbs, 68g protein, 18.5g fat, 43g fiber

This was on a Vegan Bodybuilding website, and I wanted to say… body building for WHO exactly? I don’t know about you but 974 calories is most of my daily diet. WOW!!

So what kind of bean smoothie do I use? 

This is more up my alley in terms of healthy and wellness for a bean smoothie.

Now of course you are probably saying, “What? Beans are not paleo??” … but many in our community are starting to change the way we look at beans as a one-size fits all sort of plan. You know I am all about finding your own nutritional truth, right? A fantastic article on Chris Kressers’ blog went into details about the pros and cons of beans, and the ONE study that most of your paleo pushers use to put the fear of beans into your diet. I recommend you read it, and if you tolerate beans, then this is a fun recipe revamp that we use at my house.

Great Northern Protein Shake

6 ounces raw pineapple
4 ounces flax or hemp unsweetened milk
1 cup frozen berries
1 can (16 ounces) Eden Great Northern Beans or your own soaked Great Norther beans, rinsed and drained
1 scoop of protein powder
1 teaspoon stevia (optional)
ice (optional)

Blend and enjoy

Pear and Chia Coconut Pancakes, a Grain-Free Vegetarian Paleo Yum Fest


Pear and Chia Coconut Pancakes:

Who doesn’t love something sweet for breakfast… or lunch… or dinner!!!??


2 large pastured egg, beaten
3/4 cup non-dairy unsweetened vanilla milk (I prefer hemp milk)
2 tbsp chia seeds
1 tbsp honey (optional)
2 ripe medium pears, grated
1 scoop vegan protein (great for added nutrients but optional)
1/2 cup coconut flour (add additional tbsp if you find they aren’t holding together to your liking)
1/8 tsp salt
2 tsp baking powder (aluminum-free)
1/4 tsp baking soda
2 tbsp coconut oil, melted


1. In a medium bowl, beat the egg for 30 seconds. Add milk, chia seeds and honey, and mix. Set aside for chia seeds to soak up the liquid a bit. This is what will hold your pancakes together with the pears so don’t get cheap on the timing.
2. In another small bowl, grate you pears. Use the larger holed section on your grater. Compost your cores. Add to the liquid mix (including juice). Mix.

3. Add flour, salt, baking powder & baking soda, and mix to combine.

4. Melt your coconut oil in microwave and add to the batter. Mix in well/
5. Preheat your skillet to medium, I love my green ceramic skillet!! Spray with coconut oil spray, and before each additional pancake.

6. Pour 1/3 cup of batter onto skillet.. Cook until surface of pancakes have some bubbles, 3 to 4 minutes. Flip carefully with a thin spatula, and cook until browned on the underside, 2 to 3 minutes more. I found mine really needed that four minutes to solidify nicely.

7. Serve warm, with desired toppings like some fresh mashed fruit or preserves with no added additional sugars.

it’s a perfect amount of pancakes for myself and my daughter if we are eating these for a meal. If you add my husband into the mix, this becomes a side dish. You get the jest. Makes about 6 pancakes.

Challenge Compliant Blueberry Chia Coconut Applesauce Breakfast Muffins Oh My from the Nourished In 30

Blueberry Chia Coconut Applesauce Breakfast Muffins Oh My!! 

Challenge Compliant Blueberry Chia Coconut Applesauce Breakfast Muffins Oh My I Nourished In 30 I Paleo Vegeo
I am on day two of the challenge and really needed something carb-like for some reason. To the rescue with the Nutiva Coconut Flour, which is now available at Costco. I will tell you it was worth going there on Sunday and the madhouse that it is in order to get my coconut flour. These muffins were so delicious. I know that a lot of folks have a fear of cooking with coconut flour because it can be very dry, but adding in the applesauce instead of honey was the right trick to keep the moisture. I may try this again at a different temperature and see if they come out any different.

When I do I’ll make sure to update this post. 

Blueberry Chia Coconut Applesauce Breakfast Muffins (modified from Nutiva’s Coconut Flour bag)

3/4 Cup Nutiva Organic Coconut flour 

1/4 Cup Sunfood Sacha Inchi Protein Flour (Can sub all coconut flour)
1/2 Tsp Himalayan Salt
1 tsp Baking Soda
1/2 cup + 2 tbsp Unsweetened Organic Applesauce
3/4 cup Organic Unsweetened Coconut Milk 
5 Jumbo Pastured Eggs (or 6 Large)
4 Tbsp Organic Coconut Oil
4 Tsp Pure Vanilla Extract (corn-free) 
4 Tbsp Chia Seeds
1 Cup Organic Fresh Blueberries
Barbara Christensen I Challenge Compliant Blueberry Chia Coconut Applesauce Breakfast Muffins Oh My I Nourished In 30 I Paleo Vegeo RecipeDirections: 
1. Preheat over to 350 degrees 
2. Mix the two flours, add in salt and baking soda
3. Add in applesauce, chia seeds, coconut milk, coconut oil and vanilla extract and mix well. At this point it will a little bit like a bread dough. 
4. Mix in eggs and blend well. With Pastured eggs your batter will now look very yellow, which is awesome. 
5. Blend in your fresh blueberries. 
6. I filled 12 parchment baking cups with the mixture and baked for 35 minutes until cooked through. Remove from the baking tray when you pull out of the oven to keep the muffins from continuing to bake.
7. Cool and enjoy!

These were very moist, and I really could have devoured quite a few but I kept myself to just one knowing that I can have another tomorrow. 

Sacha Inchi Seed Flour and Coconut Pancakes For Those Allergic To Almond Flour

Creating Sacha Inchi Seed Flour and Coconut Pancakes

Vega Savi Seeds Sacha Incha Seeds I Paleo Vegeo I Barbara Christensen

I see all of these amazing almond flour recipes all of the time, but I don’t like the sort of fats in almonds for cooking, and I’m allergic to them. I can make these items for my husband, but not for me. But that allergy is what led me to Sacha Inchi seeds a few years ago. I first heard of these when they were introduced to me in Shakeology, and it really changed my life because as a paleo follower it’s all about the bacon and nut… and I was getting neither.

These amazing little seeds look and taste like nuts, but they are the richest plant-based source of omega-3’s on the planet. Almonds and your other nuts just do not even come close. They have seventeen times the amount of omega-3’s as wild sockeye salmon, and are a complete plant-based protein. It’s easy to get my hands on a bag of the Vega Savi Seeds when I haven’t bought bulk sacha inchi seeds to make sacha inchi seed flour, or you can buy sacha inchi protein flour and use that instead. I like it being less fine consistency by just pulsing mine in the Vitamix for about 30 seconds.

Sacha Inchi Flour and Coconut Pancakes Recipe

Sacha Inchi Flour and Coconut Pancakes For Those Allergic To Almond Flour I Paleo Vegeo I Barbara Christensen

3 cups sacha inchi seeds + 1/2 cup quinoa flour or your choice of flour mixed in to keep the pancakes fluffy (or just use 1 1/2 cups sacha inchi protein powder)
2 tablespoons organic coconut flour
3/4 teaspoon baking soda
1/4 teaspoon Himalayan salt
6 pastured soy-free eggs {NOTE: If you cage free eggs are eating a “vegetarian diet” they are probably eating soy-enhanced feed}
1/4 cup So Delicious vanilla coconut yogurt
2 tablespoons Big Tree Farms coconut nectar (or honey)
1 tablespoon vanilla extract (On a whim I once used instead a tbsp of french vanilla coconut creamer… YUM YUM!!) 
1 tablespoon coconut oil or coconut spray (which I use with my Green Ceramic Pancake Flipping pan)

1. Place sacha inchi seeds in your Vitamix blender and pulse into a powder form, about 30 seconds. Will be pretty fluffy.
2. In a large bowl mix all of the dry ingredients together.
3. In a mixing bowl whisk the wet ingredients together.
4. Pour the wet ingredients into the dry ingredients and whisk until well combined and smooth. This blends really easily together.
4. Grease or spray your skillet or griddle and pour your batter (about 1/3 of cup), and watch for the bubbles to start popping on top. When they slow flip and let cook another minute until brown on both sides. This recipe will make about 8 hearty thick pancakes.

I usually just 1/2 the recipe after I’ve mixed the dry ingredients, and make 4 pancakes at a time. We like to make this with some fruit only spread on top, and a cup of bulletproof coffee on the side. I will sometimes make some eggs, or sauteed greens, or for my carnivores I’ll make them some uncured ham or bacon, and then of course we have a nice side of fresh fruit most mornings so that makes it great yummy meal.
When bubbles form, flip and cook until done. Each pancake has about 1/2  – 3/4 of a serving of sacha inchi seeds for a minimum of 2.5 grams of dietary fiber, and 4.5 grams of protein with 3 grams of Omega-3’s, and are gluten-free.

Are you celebrating Thanksgiving or Hanukkah? Or what about both?

How are you celebrating the holiday this year? 

Are you celebrating Thanksgiving or Hanukkah? What is your favorite meal for the season? If you celebrate Hanukkah, do you feel like it overlapping Thanksgiving takes away from the sacredness of the holiday? I have many friends that are Jewish, and I know how much they put into getting their meals ready for holidays.

The Pioneer Woman I Ree's Fresh Cranberry Sauce

My husband’s favorite recipe of the holiday is the fresh cranberry sauce from the Pioneer Woman, Ree. I keep joking I’m going to show up on her doorstep one day with my friend because she has an in. LOL… 

  • 1 bag (12 Oz. Bag) Cranberries
  • 1 cup Cranberry Juice (or Orange, Apple Or Any Ot¬her Juice Combination)
  • 1 cup Pure Maple Syrup (not Pancake Syrup!)
  • 3 Tablespoons Juice (you Could Also Do Orange Zest, Lemon Zest, Lemon Juice – Anything Citrusy)
Preparation Instructions
Wash bag of cranberries under cool water, then dump into a medium saucepan.
Pour in 1 cup of cranberry juice (or whatever juice you choose).
Pour in 1 cup maple syrup.
Add orange juice (you could also do orange zest, lemon zest, lemon juice – anything citrusy).
Stir together and turn heat on high until it reaches a boil.
Once it comes to a rolling boil, turn the heat down to medium low and continue cooking over lower heat for about 10 minutes, or until the juice is thick. Turn off the heat.

How YUM!! 

Now what about getting the weight off after the holiday? 

Now, Don’t wait any longer… Starting Monday, December 2nd, I will start a FREE 5-Day fitness challenge! 

Love Barbara Christensen I Free 5 Day Health And Fitness Challenge

Sign-up, commit to only FIVE days of working out, eating right, checking in, and share your before and after photos for access to a shopping list AND meal plan provided by me! This challenge will be ran through a Facebook group and you will be required to check in daily to remain a part of the group.

The work is done for you, all you have to do is show up! I have two three! different meal plans, one just basic and one is a FODMAP / Autoimmune meal plan… and of course one Paleo Vegeo meal plan!!

Fill out this form – https://docs.google.com/forms/d/1uxhKT0kyTv-rw7hi7g3akLv2-WsFq0htVicwWAuZe00/viewform – if you are interested in joining, refer your friends to the group to be entered to win an amazing short workout that really targets your trouble spots when you are in a hurry. Open to all – so don’t feel shy.

Looking forward to the week! Looking forward to the challenge. How about you?