clean eating

My new favorite post-work out drink!

Not only is this my new fav post work out drink, it is also a quick and easy breakfast, lunch, or 3pm slump pick me up. Why do I love it so much? It is refreshing, easy on my stomach, and if I’ve been sweating like a maniac it replenishes my electrolytes naturally. Yes. Naturally. Unlike the very well advertised Gatorades and Powerades and other “sports” drinks where they love to give you some electrolytes, BUT THEN ALSO ADD artificial flavors so you think it tastes good, artificial dyes to make it look pretty, sometimes artificial sugars so when you go to the nutrition label you can claim “There is no sugar in here,” to all your friends…..but say helloooooo artificial sweetener. Bottom line. Stay away.

So the liquid of this post work out drink—smoothie— is none other than raw, organic coconut water. If you pick a young coconut from a tree and shake it the liquid shaking around in there is coconut water. Once the coconut starts to mature, the less coconut water it will have and the more coconut meat. Coconut water is 95% water and rich in natural vitamins. It is a rich source of electrolytes and natural salts, especially potassium and magnesium.  It contains five electrolytes your body needs. Potassium, sodium, magnesium, phosphorus, and calcium. It is lightly sweet having about 1/5 the amount of sugar of other fruit juices and also contains a little fiber to moderate sugar absorption. Does this mean I drink it all the time? Heck no! Honestly…I hate the taste of coconut water on it’s own. Some people love it—–not me! BUT, I use it as my liquid in some smoothies like this one to help me (and my muscles) after a super sweaty workout or just because it makes some smoothies tastes super delicious.

5.0 from 1 reviews
My new favorite post-work out drink!
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Serves: 1
  • 1 cup raw organic coconut water
  • ½ frozen banana
  • 1-2 cups frozen or fresh organic spinach
  • 1 inch of peeled ginger--more if you want more ZING.
  • 1 tablespoon coconut butter
  • ¼ cup organic raspberries (frozen or fresh)
  • ¼ cup organic frozen blueberries
  • 4 romaine leaves
  1. Combine coconut water, frozen banana, and ginger and mix in blender.
  2. Add all remaining ingredients until blended.
  3. Pour into your favorite glass and enjoy.


I sometimes will do 1/2 cup Aloe Water and 1/2 cup coconut water depending on my mood. I personally like most of my fruits frozen because I like it icy cold. And more great news…..I had to make this early in the morning and then go to work out and see clients—-about a three hour time frame—so I added some ice cubes and it actually tasted just as good, if not better than if you drink it immediately. That is NOT the case with most smoothies in my experience and I am wayyyyyy picky. And in case you are wondering….I added the berries for a high fiber antioxidant boost, the ginger because it aids in digestion and adds great flavor, the romaine because it has vitamins and is made of mostly water, spinach because it is a nutritional powerhouse, coconut butter because I wanted a healthy fat in there to keep me full if I am drinking it as a meal replacement, and the banana because it is rich in potassium and makes the smoothie taste yummy.


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Why the pineapple?

Why the pineapple blog

We didn’t just pick the pineapple for our logo because we love drinking clean pina colada’s and they help us dream of lying on a beach in Hawaii.(well…..) We also  chose it because it is the symbol of welcoming all. Blondes, brunettes, red heads, old, young, and everything in between! We love you all!!! Whether you are new to eating clean, don’t even know what it means to eat clean, or have been eating clean for years! If you want to feel your best, figure out ways to be super happy, and want to have fun and smile….you are our people.

A little pineapple history.
This esoteric fruit has long been a symbol of hospitality in the South & abroad. Early explorers to the West Indies & Americas learned that a pineapple placed at the entrance of a village meant all were welcome. This tradition continued with those who settled in the new land. Sailors would hang the fruit on their home’s door to signal their return from a voyage.
Soon, the iconic pineapple began to show up in popular culture, art, and even in architecture. Carolinians are accustomed to sleeping in beds whose headboards & posts are adorned with pineapple carvings. A guest in a Southerner’s home knows they’ve overstayed their welcome, it’s said, when the pineapple posts are removed.

So join us on our journey to health, happiness, and wellness. If there is something you have been dying to read about and we haven’t blogged about it yet…..shoot us an email at info@blondeseatclean and we will do our best to move it to the top of our list.

Pineapple 2 BEC blog


Enjoy the blog, hang out with awesome people, and tell every friend you have about BEC!





Meatless Mondays: what’s the deal

Guess what? I had a beautiful post for you guys that took me an hour and the site crashed….. without saving the content. WTF

$%$# @#$% ##@#$

To make a long story short, I was writing about my “foodism” and how I eat through out the week until Friday. My last post had descriptions on food in Indonesia, Barbados, London, etc. It was more of a heart felt post on my love for food. It was poetic in my mind but maybe it was really awful and that is why it crashed on me. I will keep telling myself that.

So let’s talk meatless Mondays. I am actually a huge fan of this trend for so many reasons. I love that a whole family will practice not eating meat for a day because I find it to be a day of exploration and getting creative with plant-based meals. A day without meat? Imagine that! This trend is actually not a new campaign..  it was launched during WW I and revived in WW II in efforts to feed war ravaged Europe. It was launched again in 2003 to raise awareness about excessive meat consumption in the US and across the world. Did you know that the average American consumes 75 more pounds of meat PER YEAR than the past generation..?  That’s a meaty generation. With the trend going global, we see an amazing effect it has on both our bodies and our earth.   It Click here to read more about the movement.

On a personal level, as I was writing my heart felt long lost post.. I wrote about my beloved truffle fries and vodka sodas every Friday. I enjoy my weekends with my family which usually include delicious food that I do not eat through out the week. I am a light eater who likes to graze on smoothies, green juice, homemade chips,  and bountiful salads that love me back. I sleep better, feel better, and in return are a much more pleasant person to be around when I am eating like this. Please trust me when I say it has taken me 10 years to figure this out. I have suffered ulcers, wheaty allergies, highs and lows and I am always changing up my eating habits but at this point in my life I crave these things.  On the weekends, I crave French fries, Korean duck sliders, and a pound of my boyfriend’s guacamole. It’s a great balance for me. By Monday, I am feeling ready to get back on track. Unlike a lot of my fellow Americans, I love Mondays. I am always ready for a good cleansing day full of motivation and setting up my week. This has a lot to do with a job I love and a day to get back on track for the week.

I have been practicing Meatless Mondays (or what I call cleansing Mondays) for a bit now and really feel it is a great day to reset and get rid of the brain fog. I have passed this ritual along with clients and friends who have also felt it has been very beneficial for the same reasons.  My cleansing Mondays vary with whatever I have around.. I will have a couple cold pressed juices,  a delicious green smoothie, and sip on our BEC tonic through out the day. I usually try to get creative with the family to make sure our vegetarian meals are delicious so the kids understand plant based food IS delicious and our meals do not have to revolve around meat.. I am honestly NOT against eating meat- I have never asked my clients to go vegetarian unless we are doing it for a special challenge. But I do believe in eating less meat. This makes it way more reasonable to ask people to eat high quality, local (if possible) meat that is from a healthy animal which will fill you with quality nutrition in return.

In honor of Meatless Monday here is one of my favorite recipes by The Food Babe.

4.9 from 25 reviews
Food Babe's Cauliflower Taco Salad
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Author: (Inspired by Jason Wrobel's Recipe)
Serves: 4
  • 1 cup sprouted lentils
  • 1 head cauliflower, cored and broken into small bite size florets
  • 1 tablespoons coconut oil
  • 1 medium yellow onion, diced
  • 1 jalapeno, seeded and minced
  • 2 cloves garlic, minced
  • 4 teaspoons chili powder
  • 2 teaspoons ground cumin
  • ½ cup of your favorite tomato sauce or tomato puree
  • 1 teaspoons salt
  • ½ teaspoon ground black pepper
  • ½ cup chopped cilantro
  • 1 large head of romaine
  • 1 lime cut into wedges
  • 1 avocado cut in slices
  • sour cream (optional)
  1. For the taco filling: Rinse the lentils and drain well.
  2. Combine the lentils and 3 cups water in a small saucepan.
  3. Bring to a boil, then reduce the heat to low and simmer until tender, about 30 minutes (or 5 mins if you are using sprouted).
  4. Drain off excess water and set the lentils aside.
  5. Pulse the cauliflower in a food processor or chop by hand with a knife until reduced to pieces the size of rice grains.
  6. Heat the coconut oil in a large skillet over medium heat.
  7. Add the onions and jalapenos and cook until the onion is translucent, 5 to 7 minutes.
  8. Add the cauliflower, garlic, 2 teaspoons of the chili powder, 1 teaspoon of the cumin and cook for 4 minutes.
  9. Stir in the tomato sauce and cook until the cauliflower is tender, another 3 minutes.
  10. Add the cooked lentils to the cauliflower mixture. Add the remaining 2 teaspoons chili powder, 1 teaspoon cumin. Stir in the salt and pepper and cook for 3 minutes more to blend the flavors.
  11. Combine with chopped cilantro and place mixture over romaine leaves
  12. Top with fresh lime juice, avocado and/or sour cream




If you prefer to replace your meat with fish.. this is an AMAZING recipe from Half Baked Harvest (again). We obviously have a love affair with them.







The salad that just isn’t a salad.

 BEC winter salad

I hate the word salad. It is a huge turn off to a lot of people. Why?  Because when some people hear the word salad, thoughts start to run through their head….Iceberg, romaine, flavorless, ranch, celery, shredded carrots, soft tomatoes, diet, tasteless, etc. The thing of it is, most of the time we have to add so much “crap” AKA (bad) croutons, chemical filled dressings, gobs of cheese, and piles of pasta salad to make our salads taste “sort” of good. Unfortunately, a lot of these ingredients can add up to cost you over 1,000 calories. When researching certain restaurant menus for our clients we find that you can save your work out by ordering a plain cheeseburger or steak with potatoes! Confusing, we know…

This salad….oh my goshhhhhhhhh! It is a meal that feels and tastes like a treat. It is tasty, savory, and very filling. Make it for yourself and enjoy by yourself or serve it as a hefty side a long a small piece of protein and you have a beautiful meal that will be as good or better than your favorite fancy restaurant. Go for it.  Make it now. The mixture of flavors and textures may possibly blow your mind. We’re talkin’ salty, tangy, sweet, crunchy, warm, chewy all happening at once. I’ve had friends return from a full out dinner and STILL couldn’t, didn’t, wouldn’t resist a plateful. Okay, so you get the picture. This salad is for salad lovers, but more importantly, for salad haters. Haters may not hate anymore after this one.


5.0 from 1 reviews
The salad that just isn't a salad. The BEC Winter Harvest.
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Serves: 4
  • 5 ounces organic Arugula (one small container)
  • 5 ounces organic spinach
  • 3 cups brussels sprouts
  • ¼ cup feta cheese (in the brine, full fat)
  • 1 apple
  • 1 pomegranate
  • ¼ red onion
  • ¼ cup raisins
  • Nuts:
  • 20-25 whole raw walnuts
  • 2 tablespoons grass fed organic butter
  • ½-1 teaspoon cinnamon
  • sprinkle of cayenne pepper or crushed red pepper
  • drizzle of honey
  • Dressing:
  • ¼ cup cold pressed olive oil
  • ⅛ cup organic lemon juice
  • pink salt to taste
  • pepper to taste
  1. Preheat oven to 350 degrees.
  2. Slice brussels sprouts thin. Drizzle with olive oil, salt, and pepper and roast in oven for about 20 minutes or until crispy.
  3. In a small saucepan, melt 2 tablespoons butter and add walnuts, cinnamon, salt, and cayenne. Once golden brown remove from stove and drizzle some honey. It will appear to be burning but it will taste perfect.
  4. Dressing:
  5. Add all ingredients, olive oil, lemon, salt and pepper to mason jar and shake. Put arugula and spinach in large bowl and lightly toss with dressing. Do NOT over dress the salad.
  6. Divide arugula and spinach onto four plates. Add chopped or sliced apple, raisins, pomegranate, feta cheese, red onion, and nuts. Add hot Brussels sprouts to the top.
  7. Eat.
  8. Try not to die from happiness.

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