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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.

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!

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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.

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

Depression, Irritability, Fatigue, Insomnia… all signs of Adrenal Fatigue… but also many Copper Toxicity

Depression, Irritability, Fatigue, Insomnia… all signs of Adrenal Fatigue… but also many Copper Toxicity

Depression, Irritability, Fatigue, Insomnia... all signs of Adrenal Fatigue... but also many Copper Toxicity I Paleo Vegeo I Barbara Christensen Wellness AdvocateDepression…

Maybe you have Adrenal Fatigue &
Copper Toxicity??

If you have a copper toxicity in your tissues from lack of #copper binding proteins you’ll have a struggle with your histamine levels as well. High #histamine symptoms are often equated with#estrogen dominance symptom because of under-methylation. Your #adrenals become the innocent victims of this toxic realm. B12 slows down histamine release which is why vegans often struggle the right balance of histamine levels and the result is small amounts of PCOS symptoms that seem to come and go. But if you are an under-metalator… B12 is not your friend, and you cannot be vegan. Sorry, but true. You need B12 dearly, and you have to get it naturally not in supplementation.

The best sources or B12 in foods are: Sardines, Salmon, Tuna, Cod, Lamb, Scallops. One serving of any of these will give 100% of your B12 needed.

And when I take a b-complex… look out… my anxiety goes through the roof… its folate I need not folic acid.

The key is you to clear out more than just your colon. You need to clear out your system all the way through to the tissues. That can’t be done in a quick cleanse. It takes a natural, healthy routine in your life.

How do Histamine Levels Figure Into All Of These Issues?

I’m So FROZEN… Oh wait, that’s just excess histamine release

The extreme chill you feel could be excess histamine release. As well symptoms that appear to be allergy related may be more obscure than you think. For example, sneezing may be an allergy symptom, but muscle pain, insomnia and acid reflux may also be signs of allergy. These are all signs of excessive histamines. Since histamine has a large amount of functions within the human body, the effects of high histamine blood levels can vary widely.

Current studies have shown that there are direct links between histamines, the irritants produced in an allergic reaction, and the nervous system. People with too much histamine in their brains experience anxiety and depression. And detox raises histamine levels. I first started to figure out histamines when I would come home from the gym and an hour later is when I’d start to freeze and want to curl up in a ball under a mountain of blankets.

The symptoms of toxicity may also be more obscure than you think. You may have headaches, joint pains, colitis and even poor coordination may be signs of toxicity. Another sign is skin eruptions and rashes. I woke up with a nice little rash this morning, too.

Your body has a unique detoxification system. It comes with many fail-safe mechanisms. A toxin may simply be detoxified and rendered harmless – usually by the liver. This is often accomplished through enzymes with the help of antioxidants. These poisons may be turned into useful tools, such as when blood toxins are turned into bile to help us digest fat from our diet.

Some toxins are difficult to detoxify; they may be stored permanently in fat. Other toxins and allergens are stored temporarily in water in the lymphatic system. Detoxification, stress, and even like I said, exercise can cause these symptoms. This is why people get “puffy” with allergies or toxicity. I know you’ve had that issue before. These high-histamine levels often are due to a metabolic imbalance that results from under-methylation. Sound familiar??

I think I’m going to kick up my Acerola Berry and Citrus oils today, because both of these help release those toxins that my body just wants to dig deep and hold on to.

Today was the first day of the Renewal process day 21… think my body is ready for some renewal before we move into next month. Want to join me? I’m starting another clean month in 10 days.
Do a wellness consult and see how I can help. Believe me that you can feel better if you do the process, and use the products.

The Brunch Pancake – Farinata (chickpea crepes with mushrooms, tomatoes and artichoke aioli)

Farinata Chickpea Crepes

Paleo Vegeo Barbara Christensen Ocean Avenue and Body FX Founder Farinata chickpea crepes with mushrooms, tomatoes and artichoke aioliI recently purchased the ‘Crazy Sexy Kitchen’ recipe book from Kris Carr and today I decided I was going to make some of the Farinata chickpea crepes to have for breakfast a few days this next week on my meal plan. I figured I’d make some for brunch and then put some away for the week. Good thing I was making extras because they were a huge hit with my kids. I have to say that although I’ve cooked with chickpea flour before, I was pretty unsure about making them. But I don’t know that I’d want regular pancakes after having these, they were really that amazing!

I cooked them on low in one pan with coconut oil, and then sauteed some tomatoes and mushrooms in another pan and it was really easy to make, and fast.

Farinata Chickpea Crepes and Artichoke Aioli Recipe

I modified a little and here is my changes on the amazing recipe that Kris Carr shared in her book:

Paleo Vegeo Barbara Christensen Ocean Avenue and Body FX Founder Farinata chickpea crepes

Farinata Chickpea Crepe Batter
1 3/4 cups water
1 teaspoon Himilayan salt
Freshly ground black pepper, to taste
1 1/3 cups chickpea flour
4 drops rosemary essential oil

Coconut oil (add a tsp before and in between each pancake)

1. In a blender, combine water, salt, pepper, and chickpea flour. Blend until smooth. Add more flour, if necessary, until the mixture is the consistency of slightly thick pancake batter. Lastly add the essential ois.
2. Place pan over medium heat and add enough coconut oil to lightly coat the bottom.
3. I put my batter in a shaker cup.
4. Pour about 1/4 cup of the Farinata Batter into the center of the pan.
5. Cook until golden brown on the bottom, about 3 to 4 minutes, then flip it over and brown the other side. 6. Set aside on a plate and cover to keep warm while you cook the remaining crêpes, using the rest of the batter and more coconut oil in between each one.

In the Artichoke aioli I went the easy route

Artichoke Aioli
1/2 jar of Annies Lemon & Chive dressing
1 1/2 tbsp of Braggs Apple Cider Vinegar
1 cup of artichoke hearts

1. Place in blender
2. Mix until completely blended.
3. Pour and enjoy

Paleo Vegeo Chocolate Muffins Nom

Paleo Vegeo Chocolate Muffins

Yesterday my daughter started talking about how she wished she had a zucchini muffin. She loves chocolate zucchini muffins. Then I saw these: 

Paleo Zucchini Brownies via The Unrefined Kitchen and made my changes to the recipe to share it with you. 

4 pastured eggs (could use egg substiute) 
1 1/2 cup grated organic zucchini
1/2 cup unsweetened applesauce (or mashed banana)
1/3 cup raw honey or raw agave (for vegan)
1/2 tsp. pure Madagascar vanilla
1/2 tsp. baking soda
1/2 tsp. Himilayan salt
1/3 cup unsweetened cocoa or raw cacao
1/2 cup sifted coconut flour


What about Chocolate is paleo? 

There is controversy in the paleo caveman commeth community about whether “cocoa”, not chocolate, is allowed. When you buy processed chocolate it always has sugar & other additives in it {including dairy}. Now if it’s super healthy raw cacao (from the real cacao plant) I do not have a problem with it. I like to make my daughter hot chocolate with hemp milk, raw agave and cocao or unsweetened cocoa. This is rich in minerals like manganese, iron, copper and magnesium. So keep aware of sugar and dairy, but don’t feel bad about this little antioxidant treat. 

Paleo Dinner Party for Vegetarians – and how to geek out your menu

Hosting a Paleo Dinner party for Vegetarians

You know that there is nothing more fun than dinner party with friends, but it can be complicated if you are following a Paleo diet. My friend, Lauren, over at Uplifting Accountability, hosted Christmas dinner at her house all Paleo based. But, when you are Paleo Vegetarian, it gets even harder, and so I wanted to share some of my favorite recipes with you to accomplish this.

First you want appetizers. I love Jalapeno Poppers!! LOVE! Peppers are a fave of mine. In fact we stuff and roast anaheim peppers in the summer on the grill and they are to die for. So this is my Jalapeno Popper recipes:

15 large or 20 medium Jalapeno peppers, cut in half lengthwise, cored and seeded
3 medium shallots
4 cloves of garlic
1 lemon
2 tsp. dairy-free soy-free butter
1 cup of Daiya Mozzarella Style Shreds
6 sprigs of fresh Italian (flat) parsley, de-stemmed and roughly chopped
Black pepper to taste

1. Preheat oven to 425 degrees or heat grill on high.
2. Finely chop shallots and garlic. Melt butter in small pan and sauté shallots and garlic until soft and slightly browned. Cut lemon in two and squeeze the juice into the pan, and cook a little longer.
3. Remove pan from stove and put shallot mixture in a small mixing bowl, using some of the liquid but not too much. Let that cool and then add the Daiya Shreds, chopped parsley and some pepper to taste. Mix together.
4. Arrange the prepared jalapeno boats on a parchment paper lined baking sheet and fill each boat with the mixture, pressing into pepper and mounding to create a rounded popper, mounding them slightly.
5. Bake for 10 – 18 minutes, depending on the size of peppers, and they’ll get more browned if you leave them for the full 18 minutes. You can grill them on a grilling pan, but be careful with the fillings oozing all over.

Serve this with a nice alcohol-free sangria: (if you want an alcoholic sangria head over to Collage Candy for a yummy version your friends will enjoy but use some agave or stevia instead of the sugar)


3 cups 100% Whole Fruit Organic Concord grape juice
2 cups fresh squeezed orange juice
1/4 cup lemon juice
2 tablespoons lime juice
1 orange, ends trimmed, sliced into half rounds
1 apple, cored and cut into thin wedges

In a 2-quart pitcher, stir together the grape, orange, lemon, and lime juices. Stir in the orange and apple wedges and refrigerate, covered, for 4 to 48 hours. Serve the sangria in tall glasses and spoon in some of the fruit.

You could also prepare some gluten-free flax chips, and some cut veggies with some white bean dip or a roasted red pepper hummus. Oh yum! Another favorite of mine is the Caprese Skewers and I highly recommend them.

Now what about dinner

Dinner is the best, but you need something to ground everyone out after that sangria. Right? So how’s this for a menu:

Blackened Wild Caught Salmon or Portobello Mushrooms
Avocado Tomato Salad or Spanish Prawn Salad
Quinoa Stuffed Acorn Squash

And for dessert… Spa Bettie’s Saffron Doughnuts with Rosewater Dressing… but I would use coconut oil (get a 14 oz jar) instead of the canola oil. Coconut oil should be on medium high heat, and the hot oil should be 1/2″ – 3/4″ deep. Test a the temp by tossing in a doughnut hole, it should bubble rapidly if it’s ready.

Paleo Vegeo Mediterranean Mushrooms and Quinoa

Paleo Vegeo Mediterranean Mushrooms and Quinoa

I saw a recipe on Live Well Network that I had to modify…. the Mediterranean Chicken with Quinoa and I changed it up to a Paleo Vegeo Mediterranean Mushrooms and Quinoa. The original really looked amazing, as you can see, but we don’t use chicken or regular cheese in this household. Now if you have a raw cheese, I’ll let you use it, but it has to be raw organic cheese to use instead of using the Daiya cheese.


1 container of sliced bella mushrooms
3 Tbsp. Extra Virgin Olive Oil
3 cloves garlic, pressed or finely chopped
1 medium yellow onion, chopped
3 cans organic diced tomatoes
approx. 1 cup green olives (sliced into thirds)
approx. 1/4 cup white wine
1/2 tsp. oregano
1/8 – 1/4 tsp. ground turmeric (according to your taste preference)
dash black pepper
2 cups Quinoa and 4 cups water

1. Cook the quinoa according to the package.
In large skillet with olive oil, saute garlic, onion and mushrooms. As the mushrooms begin to cook, they will express liquid; continue to cook until the liquid is gone and the mushrooms are tender and golden. Sprinkle with black pepper.
2. Add white wine and stir in tomatoes, olives, oregano and turmeric. Cover and simmer on low heat (with the lid vented slightly) for approx. 15 minutes.
3. When quinoa is ready, spoon into serving bowls and top with chicken mixture and serve immediately.
4. If desired sprinkle a little daiya cheese on top.

They say it’s great accompanied with a green salad or a side of steamed broccoli (or both). And like all quinoa dishes, it just gets better the next day. Yummy!! I think Joey Fatone has found a new fan with his new show, “A Family Recipe Rocks“.

Oh Paleo Kale ..my favorite of green vegetables!

Oh Paleo Kale ..my favorite of green vegetables!

I originally found this great recipe over at Food 52 and modified for another one of my blogs, and to fit my dietary lifestyle and dietary allergies. Kale is one of my favorite foods on the planet, and with many reason. A lot of people are afraid of kale, or had some bitter kale and have been unable to get beyond that. But Kale is something even your kids will love if you do it right. Who hasn’t had kale sauteed with apples? OMG!! Or what about spicy kale chips? That’s what I call heaven!! Kale has been grown and eaten for over  2,000 years, and up until in the middle ages when another favorite {the cabbage}took over, it was the favorite of vegetables!

One pot Kale and Quinoa pilaf… my modified version:

2 cups salted water
1 cup sprouted quinoa
1 bunch lacinato kale, washed and chopped into 1″ lengths
2 scallions, minced
1 tablespoon of  Wildtree Zesty lemon grapeseed oil
3 tablespoons hemp seeds
1/4 cup Daiya mozz shreds or Nutritional Yeast Flakes
Himalayan salt and pepper to taste
1. Bring the water to a boil in a covered pot. Add the quinoa, cover, and lower the heat until it is just enough to maintain a simmer. Let simmer for 10 minutes, then top with the kale and re-cover. Simmer another 5 minutes, then turn off the heat and allow to steam for 5 more minutes.
2. While the quinoa is cooking, take a large serving bowl and combine the lemon oil, scallions, hemp seeds and cheese (you can use nutritional yeast if you prefer… Treat the yeast flakes as grated cheese, and add the same amount you would if using real cheese.)
3. Check the quinoa and kale when the cooking time has completed — the water should have absorbed, and the quinoa will be tender but firm, and the kale tender and bright green. If the quinoa still has a hard white center, you can steam a bit longer (adding more water if needed). When the quinoa and kale are done, fluff the pilaf, and tip it into the waiting bowl with the remaining ingredients. As the hot quinoa hits the scallions and add some additional couple drops of lemon essential oil if you want, which will smell lovely. Toss to combine with seasoning.