Minnesota State Fair

This past Sunday was my 27th birthday. Matthew, Allan and I spent it at the Great Minnesota Get Together. The Minnesota State Fair is all about the food, animals and people watching.



Here are some pics of the food that we enjoyed, the animals that we met and the crowds of people that joined us...

Lots of people

Pulled Turkey Sandwich

Roast Corn on the Cob

Enjoying my first beer since last year

Mister Matt in the Ergo

Pulled Pork Tenderloin Sandwich with Organic BBQ

First time seeing a horse

In the Horticulture Building

Checking out veggies and giant pumpkins

Enjoying local honey ice cream: sunflower and chocolate flavors

It was a long day for all of us, but we had a lot of fun!

Homemade Vanilla Extract

Quality pure vanilla extract is a clean eating kitchen staple. I personally use it several times a day. Vanilla extract adds a distinct dimension of flavor to my morning oatmeal, post-workout smoothies, mid-morning greek yogurt, homemade protein bars, the list goes on and on. However, at $7.60 per 4 oz bottle, this fabulous kitchen staple can really put a dent in our clean eating grocery budgets. So, when my dear friend, Melissa, told me that she was making her own homemade vanilla extract for a fraction of the cost of store bought I was all ears.

Vanilla Extract one of those items that never occurred to me could be so simple to make at home. I feel slightly embarrassed even calling this a recipe. Had I known that I could easily make my own vanilla extract I would have started saving money years ago!

Vanilla Extract


1 cup good quality organic vodka (I use Phillips Organic Prairie Vodka)
2 organic vanilla beans, split in half lengthwise


Combine the vodka and vanilla beans in a glass mason jar. Cover and shake vigorously. Store in a cool, dark place to steep.


Give the mason jar a good vigorous shake daily for 1 week. Vanilla extract will be ready to use.


At this point you can remove the vanilla beans; however, I let them steep until I use up all of the vanilla extract and it is time to make a new batch.


Tip: Look in the bulk spice section of your local co-op for BIG savings on vanilla beans. Local grocery stores usually charge upwards of $7 a piece for pre-packaged organic vanilla beans; however, I can pick up 2 vanilla beans at Valley Natural Foods for $3-$4 total. In addition, I have found that the bulk vanilla beans are softer and have more flavor than the pre-packaged vanilla beans.

Which kitchen staples do you make at home to save money?

Alcohol and Clean Eating

One of the things that I miss most from my pre-pregnancy days, aside from soft cheese, sushi, my lovely body, HIIT, and lifting really heavy, is enjoying a nice glass of organic red wine on Friday nights while making homemade pizza with Allan. Now I drink POM with seltzer, mint and lime while Allan has a beer.

However, just because I can’t have alcohol right now doesn’t mean that you aren’t enjoying a glass or two here and there. One of the questions that I get asked frequently is how does alcohol fit into the clean eating lifestyle?

Most sources of alcohol are not clean because of added refined sugars, not being close to the source/excessive processing and distillation, questionable additives/preservatives along with its detrimental effects on the body. However, alcohol can be enjoyed as part of a clean lifestyle in moderation, one to two servings per week as part of a planned cheat meal.

Unfortunately, in the United States alcohol producers are not required to place nutrition labels on their products making it very difficult for clean eaters, like ourselves, to really know how the number of calories and specific ingredients that we are putting into our bodies. This makes choosing a clean alcohol source even more difficult. For this very reason, I strive to choose alcohol that is local, organic, certified sustainable or biodynamic.

Sometimes the liquor store labeling can be confusing, so instead of getting frustrated, simply ask! I find that the salespeople can be really helpful and many times they have tried a lot of the products that they sell and can be a valuable resource.

Organic red wine (without added sulfites) is the best choice when it comes to alcohol. Although it does contain sugar, they are natural occurring sugars. Also, organic wine is less processed, being closer to the fruit's natural state, than other forms of alcohol that are distilled/processed several times. Also, red wine is a good source of beneficial antioxidants, when enjoyed in moderation.

However, it is important to note that some organic wines and most inorganic wines contain preservatives such as sulfur dioxide and potassium sorbate. Although, these preservatives are generally recognized as safe, I always stay away from food additives and preservatives because what is generally recognized as safe today may be carcinogenic tomorrow. I am perfectly happy consuming items that are produced exclusively by Mother Nature with as little human intervention as possible. Fortunately, most winemakers note the use of sulfites on their label so that we can be savvy consumers.

Allan and I have had several wonderful bottles of wine from Frey Vineyards and Morgan Winery. Which organic wines do you like?

Beer is the second best alcohol choice, although some beers contain added refined sugars, flavorings and artificial ingredients that are not clean. Also, beer tends to be very calorie dense. So, if you are trying to loose weight, it may not be your best option.

The basic ingredients that go into beer are water, a starch source (allowing for fermentation, usually malted barley, wheat, rice, oats, rye, corn and sorghum), hops (for flavoring and natural preservation), brewer’s yeast (for fermentation, also adds beneficial nutrients), and clarifying agents (improves the appearance of beer and is not present in ethnic or wheat beers, usually isinglass, seaweed (Irish moss or carrageenan), Polycar (artificial) and gelatin).

Beer has been shown to have some beneficial impact on health due to the nutrients present in brewer’s yeast, specifically magnesium, selenium, potassium, phosphorus, biotin, and B vitamins; however, the beer loses these nutrients in the filtering process, therefore it is best to consume unfiltered beer. Also, low-alcoholic beers have been found to have strong anti-cancer properties.

It is somewhat difficult to find organic beers in regular liquor stores, so Allan usually purchases locally produced beer from Grain Belt or Schell's Brewery. Is there a brand of organic beer that you have tried and like?

Your third clean choice is vodka and seltzer or vodka and POM. If you cannot order seltzer (carbonated water), soda water is a possible alternative. With vodka, it is best to choose an organic variety to ensure that you are consuming quality vodka without pesticides and processing additives. One other thing to note is that some vodka's are distilled in charcoal (*yuck*). Check out Prairie Vodka, which is made here in MN, certified organic, kosher, and gluten-free.

Most soda waters contain the following ingredients: Carbonated Water, Sodium Bicarbonate (salt), Sodium Citrate (citric acid related salt and preservative), Potassium Sulfate (potassium salt that may produce gastrointestinal disturbances and irritation), Disodium Phosphate (sodium and saline laxative).

As you will notice, soda water contains added salts (80 mg sodium per 8 oz). This sodium can increase the alcohol bloat that many people experience after a night of drinking.

Tonic water is NOT clean as most contain HFCS and the diet versions use artificial sweeteners.

Here are the ingredients in tonic water: carbonated water, high fructose corn syrup (NOT clean), citric acid (salt and preservative), sodium benzoate (carcinogenic when combined with Vitamin C to create benzene), quinine (see below), natural flavors (completely unknown ingredients that are added).

Here are the ingredients in diet tonic water: carbonated water, sodium citrate (citric acid related salt and preservative), sodium benzoate (carcinogenic when combined with vitamin C to create benzene), saccharine (artificial sweetener and carcinogen), quinine (see below).

Quinine is a controversial ingredient that must be called out on the front label to alert consumers of its presence. Some of the known side effects of quinine ingestion are constipation, erectile dysfunction, diarrhea, symptoms mimicking septic shock (fever, hypotension, and blood abnormalities), and hearing impairment, to name a few.

I hope that this helps to resolve some of your questions along with clearing up some prevalent alcohol misconceptions.