KL'S FRESH COOKED SPINACH & FRESH-CUT ROMA TOMATOES

HERE'S A FAST, & HEALTHY DISH!


Fresh Chopped Spinach & Onions with Fresh-Cut Roma Tomatoes:

Bring 1/3 cup water & a dash of Sea Salt to a boil.

Add fresh Spinach, sliced Yellow Onion, a few slices of Green Bell Pepper, and Crushed Red Pepper (optional).

Return to boiling, reduce heat and cover, then simmer slowly for 8-10 minutes stirring once or twice while cooking.

Once finished, top with a dash of Himalayan Sea Salt to add flavor. Drain any unwanted water.

Wash & slice Fresh Roma Tomatoes into chunks

HOW FAST & SIMPLE IS THAT...?!

ENJOY!!

KL'S SAUTEED YELLOW SQUASH, ONIONS, RED BELLS & HERBS

A FAST & mucus-"less", quick, dish that is loaded with bursts of flavor!

I didn't measure because that takes the fun out of cooking and adds to the "wait-time" of the finished product. Season to your taste and liking; but avoid abusing your herbs!

Ingredients:

Bay Leaves - dash

Sea Salt - 1/2 teaspoon

Thyme (dash)

Crushed Red Pepper

Cayenne Pepper

Extra Virgin Olive Oil

Yellow Onion (chopped)

1 Yellow Squash (chopped)

1 Sweet Baby Red Bell Pepper (pit removed)

Prep:

Pre-heat non-stick skillet with Extra Virgin Olive Oil

Cook:

Add Mushrooms and Onions then add herbs.

Sautee for 3-5 minutes and serve hot.

KL'S KAMUT, BUTTERNUT SQUASH, AND OKRA DINNER

LIVE LONGER, WE WILL!!
SO HERE'S A HEALTHY, NO-MEAT, ALKALINE DINNER THAT IS DELICIOUS!!
KAMUT:
Soak 8 hours in cold water, drain and simmer 1 cup grains to 3 cups water for one hour.
BUTTERNUT SQUASH:
Pre heat oven to 350 degrees.
Peel, slice down the center and remove seeds from squash. Cut into small chunks then toss with sea salt, ground cinnamon, ginger, olive oil, blue agave nectar, and ceyanne pepper.
Grease bottom pyrex cook ware with olive oil so that the squash is less than likely to stick and burn.
Cook for 45-60 minutes on center oven rack.
OKRA:
Bring 1/2 cup water with a dash of salt to a boil, add Okra and return to boil. Reduce heat and season with sliced yellow onion, basil, onion powder, sliced green pepper, dash of sage and crushed red pepper, then cover.
Simmer for 8-10 minutes.
BOOM!!

KL'S SAUTEED MUSHROOMS & ONIONS WITH HERBS

A quick dish that is loaded with Vitamin D, Calcium, & Phosphorus!


Ingredients:
Bay Leaves - dash
Sea Salt - 1/2 teaspoon
Thyme - 1/4 teaspoon
Cayenne Pepper - 1/2 teaspoon
Extra Virgin Olive Oil -
Yellow Onion (chopped) - 1/4 cup
White Mushrooms (chopped) - 1-2 cups


Prep:
Pre-heat non-stick skillet with Extra Virgin Olive Oil


Cook:
Add Mushrooms and Onions then add herbs.
Sautee for 3-5 minutes and serve hot.


*I've added chopped organic Avocado because I had one in the fridge! (totally optional) =]

SIX (6) SECONDS ON HEALTH HABITS!

"Being healthy is not a trick, it is a habit practiced daily. If not, there is a hospital and later a casket waiting for us as we check out."
-R. Bezanis

ORGANIC KAMUT PUFFS CEREAL & APRICOTS

Another FAST MEAL for those in the FAST LANE!
TOTALLY ORGANIC & TOTALLY GOOD!!
This meal is nutrition-rich and naturally healthy.


Ingredients:
Nature's Path Organic Kamut Puffs
Organic Almond Milk
Organic Blue Agave Nectar
Organic Dried Apricot (cut in bite-sized chunks)
Enjoy!!


*Apricots are high in B-17, which is known to fight cancer in the human body.

KL'S BLACK-BERRY POWERFUL SMOOTHIE

This Saturday I'll be on the go early and on my feet all day so I wanted to make a quick & healthy breakfast smoothie since I slept in a bit longer instead of my usual morning workout!


Here's all I put together:
1 cup of 100% 'Not From Concentrate' Orange Juice
1 cup of fresh Blackberries
2 squeezed Key Limes (juice & seeds)
1 teaspoon of 100% Grade B Maple Syrup
1 Blender
1 Motivational Song (optional, but highly recommended, haha!)


Pour the OJ first into blender then follow up with all of the other ingredients. Blend on high for about one minute, or until it is a puree (as blackberry seeds are very small), pour into a tall glass and...BOOM---YOU'RE DONE!!
That's FAST and HEALTHY =]


Leave comments, questions, and/or feedback!

SPELT FLAKES CEREAL WITH BLACKBERRIES & WALNUTS

For breakfast today, I cooked up this healthy organic hot breakfast cereal and decided to throw in some fresh blackberries that I caught on sale at Dierberg's family market & walnut pieces! It's a great meal to kick off a chilly morning if you have a busy day ahead of you!
Made with 100% spelt grains, walnuts, and natural fruit, this meal produces a strong immune body & will not slow you down... so it is the perfect meal for my FAST lifestyle!


Ingredients: 
2 cups water
1 cup organic spelt flakes (roasted and rolled)
6-10 fresh blackberries
1 handful of walnut pieces1 chunk of course Pink Himalayan Sea Salt
1 teaspoon organic Raw Blue Agave Nectar (optional as sweetner)


Tools:
Saucepan
Knife
Spoon


1. Bring 2 cups water & your pinch of pink Himalayan sea salt to a boil.
2. While waiting on your water to boil, now is the perfect time to rinse the blackberries, we'll add them after the hot cereal is finished.
3. Once the water is boiling, add your 1 cup of spelt flakes, stir, and cook at least 3 minutes (I usually cook my spelt flakes about 4 minutes).
4. Slowly drain any unwanted remaining water and add your 1 teaspoon of agave sweetener and stir, then and blackberries and top with walnut pieces... wallah, all done!
5. Enjoy =)

SPELT ROTINI PASTA WITH SPINACH & RAW SESAME SEEDS

Here's a FAST recipe that I forgot to post... I was going through my photo gallery and discovered this meal was soooo firrrrre!


Since it is Spelt Rotini Pasta, you can refer to any one of my spelt recipes then add spinach greens with fresh chopped onions and your favorite seasonings (like Basil, Onion Powder, Ceyanne pepper, sea salt) to the mix for a quick fix side dish!

BOOK: THE POWER OF NOW

My big brother, L told me to check out this book by Eckhart Tolle, titled, THE POWER OF NOW.
I live a FAST lifestyle yet always seeking knowledge, personal growth, and enlightenment. 
Reading just the inside flap on the hardcover sleeve of this book, I was hooked! 
No need to spoil the book by giving too many details in this blog post, but if you've been living with stress, disease, unhappiness, fear, a painful past, etc. then this book will jump start your engine & get you back on the road to living in the NOW & focusing on what's most important to get your life back in balance!
This tome is a easy read and not just for the spiritual minds but will uplift your spirits!


Don't take my word for it, here's what O: The OPRAH Magazine said: 
"...a reminder to be truly present in our own lives and liberated from our past and future. It can transform your thinking. The result? More joy, right now!"


So swing by your local library or get online and check this tome out.


I'm gone!

GRILLED FISH & SPAGHETTI

Fish & Spaghetti is a St. Louis favorite but this meal in particular has a fast & healthy spin to it!
The fish I chose is wild caught salmon; and the spaghetti pasta is 100% whole grain spelt---WoOoO!
I seasoned & grilled the salmon instead of frying; which is faster, healthier, and it tastes great too!
Here's the play:
For the spelt pasta recipe:
Check out my "100% Whole Grain Spelt Spaghetti" blog post (11/2/2011)
Grilled Salmon:
Start by pre-heating your grilling machine for 5 minutes prior to placing your fresh salmon onto it.
Season salmon with: virgin olive oil (on both sides), then season the top side with ceyanne pepper, basil, onion powder, and pink sea salt.
Place on pre-heated grill & cook until the salmon flakes easily (usually 5 minutes---do not overcook) but still juicy.
Try adding fresh grilled veggies to the mix (green, red & yellow bell peppers, onions, mushrooms, etc. tossed in olive oil and put on the grill for 3 minutes)
Enjoy!

HEAVY D IS DEAD AT 44

I too often talk about FAST LIVING; this story just in from Gene Demby in regards to one of the most successful rappers of the 1990's, Heavy D! Read on...
Dwight Arrington Myers Rushed To Hospital, Pronounced Dead
(Story by Gene Demby)
Heavy D, the rapper whose real name is Dwight Arrington Myers, is dead at the young age of 44, according to TMZ. Heavy D was the heavyset rapper and actor known for his dancing and tongue-twisting rhymes.
TMZ is reporting that a "911 call was placed from Heavy's Beverly Hills home around 11:25 AM to report an unconscious male on the walkway." He was rushed to the hospital this afternoon and pronounced dead around 1:00 p.m. The police said there are no suspicions of foul play.
Heavy D's death comes almost a month after a comeback performance at the 2011 BET Hip-Hop Awards, when he performed a medley of his best-known singles, among them "Nuttin' But Love," "Is It Good to You" and "Now That We Found Love."
He tweeted last night "BE INSPIRED!"
Heavy D was born in Jamaica, and moved to Mt. Vernon, NY, when he was a child. Heavy D & The Boyz, the group which he fronted, was the first act signed to Uptown Records, the record company started by Andre Harrell.
"I remember getting him to work with then-choreographer Rosie Perez and him looking at me, like, 'Should we really do this?'," Harrell told Essence. "And I said, 'a big man dancing is going to be really fun for people. It's gonna make them love you.'"
The group enjoyed widespread fame in the early 1990s, and scored prominent cameos on hit songs with Michael Jackson and Janet Jackson. Heavy D also appeared on the theme song for the popular sketch comedy show "In Living Color."
But tragedy befell the group at the beginning of its commercial success. Troy Dixon, known as Trouble T Roy, died in an accident at a show. His death was the inspiration for Pete Rock & C.L. Smooth's "They Reminisce Over You (T.R.O.Y.)," which is widely considered one of the greatest hip-hop songs of all time.
This is a developing story and we will update this posts with more developments on Heavy D's reported death.

"KUZN" SOUNDCLICK MEDIA PLAYER

I took time out of my day for all of the friends, family, and fans that dig my music!
Check out the "KUZN" SOUNDCLICK page to listen to exclusive tracks & stay in the loop---I have a huge ahead of me in the morning; thanks for all of your support---I'm gone!!!

QUALIFIED RETIREMENT PLAN (QRP)

If you LIVE FAST, you must LIVE SMART! Why work until you're 65 years of age to start enjoying life or barely make ends meet while retired? Consider a Qualified Retirement Plan (or QRP).
What Does Qualified Retirement Plan Mean? A plan that meets requirements of the Internal Revenue Code and as a result, is eligible to receive certain tax benefits. These plans must be for the exclusive benefit of employees or their beneficiaries (great plan for the self-employed & family businesses).
A retirement plan established by employers for their employees that meets the requirements of Internal Revenue Code Section 401(a) or 403(a) and is eligible for special tax considerations. The plan may provide for employer contributions, as in a pension or profit-sharing plan, as well as employee contributions. Employers can deduct plan contributions made on behalf of eligible employees on the business's tax return as business expenses. Plan earnings are not taxed to the employee until withdrawn.
Do your research and see if its worth investing into for you and your family!

"FAST FOOD", FAST DEATH!

A body given enough foreign chemicals, shuts down; it dies. Dying is preventable for a long time... Continue to be healthy!
That is all. Now carry on with your day!

5-MINUTE ORGANIC SPELT & STRAWBERRIES CEREAL

This recipe is similar to another blog post titled, "5-Minute Organic Breakfast Meal" except this recipe calls for fresh strawberries, a great antioxident!!

Made with 100% whole grain and natural fruit, it produces a strong body & healthy blood... the perfect meal for FAST lifestyles of all ages!!


Ingredients: 
2 cups water
1 cup organic spelt flakes (roasted and rolled)
1 handful of fresh strawberries
1 pinch of pink Himalayan sea salt
1 teaspoon organic raw blue agave nectar (optional)


Tools:
Saucepan
Knife
Spoon


1. Bring 2 cups water & your pinch of pink Himalayan sea salt to a boil.
2. While waiting on your water to boil, now is the perfect time to slice the strawberries into small bite-sized chuncks and put to the side, we'll add them after the hot cereal is finished.
3. Once the water is boiling, add your 1 cup of spelt flakes, stir, and cook at least 3 minutes (I usually cook my spelt flakes about 4 minutes).
4. Slowly drain any unwanted remaining water and add 1 teaspoon of agave sweetener (or Grade B Maple Syrup) and mix well.

5. Place hot cereal in a bowl, top with strawberries, and... wallah, all done!
6. Enjoy! =)

SIX (6) SECONDS ON OBESITY!

Obesity is keyed by many factors!
Lack of water, junk food, processed foods, starch, the need to detox & hunger. Obesity is also keyed by lack of enzyme rich nutrients.

KL's 100% WHOLE GRAIN SPELT SPAGHETTI

I made some spaghetti that was so firrrrre last week... & it was done so fast!
It takes longer for the pot of water to boil on the burner than to cook the spelt pasta, haha!
Spelt products can be found in your local health food store year-round.
Spelt is an ancient grain that traces its heritage back long before many wheat hybrids. Many of its benefits come from the fact that it offers a broader spectrum of nutrients compared to many of its more inbred cousins in the wheat family. It can be used in many of the same ways as wheat including bread and pasta making. Spelt does not seem to cause sensitivities in many people who are intolerant of wheat.
To make this fast, awesome-tasting, yet healthy meal like I did, be ready to wash some dishes & get the following ingredients:
8 cups of water in a pot
1 box of VitaSpelt's 100% Whole Grain Spelt Spaghetti
1 jar of Organic Eden's Roma Tomato Sauce
8oz. of fresh chopped mushrooms (no Shitake mushrooms)
1 fresh bell pepper pitted and chopped (I chose green)
1/4 fresh Yellow Onion finely chopped
2 fresh roma tomatoes chopped (optional)
Herbs & Seasonings:
Basil, Sea Salt, Ceyanne Pepper, Onion Powder, Crushed Red Pepper (optional)
Follow me:
In a saucepan, add roma tomato sauce, roma tomatoes, basil, onion powder, and sea salt (add sauce to seasonings to taste) and bring to a soft boil. Reduce heat to keep sauce warm.
As water comes to a boil, cook spelt spaghetti 5-6 minutes (until tender, do not overcook) then drain & fast rinse. Add a little olive oil to keep pasta from sticking. Put the spaghetti back in the pot.
Meanwhile in a skillet, sautee mushrooms, yellow onion, and bell pepper in olive oil with basil & ceyanne pepper for 3-4 minutes.
You're all done now... unless you prefer to mix your sauteed veggies into the tomato sauce and simmer a bit.
Grab a big plate or dish because its time to eat!!
Peace =]

KL's CHOPPED SPINACH & ONIONS WITH SPELT BERRIES

Last night I freestyled a "gourmet" meal that end up being quite awesome in the end.
Chopped Spinach & Spelt Berries is a great meal for a chilly October day... well, maybe it isn't but its good & its good for you regardless!
Both are natural and easily digestible and spelt is a great grain for those who have wheat allergies and both are super nutritious!
How its done:


Organic Spelt Berries:
Soak one (1) cup of organic spelt berries for 8 hours in water.
Drain and rinse, then add to four (4) cups of water & a dash of Himalayan Sea Salt in a saucepan and bring to a boil.
Once boiling, reduce heat and cover, then simmer for 45-60 minutes until soft (or water is mostly evaporated).


Chopped Spinach & Onions:


Bring 1/3 cup water & a dash of Sea Salt to a boil.
Add fresh Spinach, sliced Yellow Onion, a few slices of Green Bell Pepper, and Crushed Red Pepper (optional).

Return to boiling, reduce heat and cover, then simmer slowly for 8-10 minutes stirring once or twice while cooking.
Once finished, top with a dash of Himalayan Sea Salt to add flavor. Drain any unwanted water.


Enjoy!

KL's SUPER GREEN'S SMOOTHIE

This recipe may sound a bit crazy but trust me, it's GOOOOD; and it's quick, healthy, and easy to make since I live The FAST Life!

Believe it or not, kale and romaine will blend up perfectly into a smoothie.

I added green apple, fresh squeezed orange juice, organic raw blue agave syrup, and raw almond butter too. It doesn't even taste like you're drinking kale and romaine!

Here's what you need to make this quick recipe:

Tools: 

blender, teaspoon, knife

Ingredients:

1 fistful chopped kale leaves

1 fistful chopped romaine leaves

1/2 green apple cut into pieces

1 1/2 cups fresh-squeezed cold orange juice *(not from concentrate) or use 1 1/2 cups almond milk

1 teaspoon organic raw raw blue agave syrup

1 tablespoon raw almond butter

In a blender, combine kale, romaine, and orange juice. Blend until no big bits remain. Stop blender and add apple pieces, raw almond butter, and organic raw blue agave syrup. Blend until smooth. Pour in a tall glass and enjoy immediately!

WoOoOoO000 =]

KL's KICKIN' KALE SALAD

I was going to slow it down a bit for dinner yesterday because I had the taste for some cooked greens.
As the day went by quite FAST, and I realized I that I didn't want to clean and then cook my Kale greens for 30 minutes or so---so instead I made a all natural kick-ass salad dinner!
Here's a list of all the ingredients---check me out:
1. One (1) bunch of cleaned Kale greens (remove the leaves from thick stalk)
2. Roma Tomato sliced into chunks
3. Cucumber sliced & cut into pieces (depends on size)
4. Chopped green onion
5. Raw Sesame seeds
Pile everything on top of your Kale as you go and your done!
For the dressing, I freestyled some all-natural ingredients as well but it turned out quite amazing!
1. Two (2) heaping teaspoons of Extra Virgin Olive Oil
2. Half (1/2) teaspoon of organic Raw Blue Agave Syrup (nectur)
3. Dash of Sea Salt
4. Two (2) dashes of Himalayan Sea Salt
5. Two (2) dashes of Basil
6. Two (2) dashes of Ceyanne Pepper
Add all these ingredients in a small bowl, stir well, and wallah!
*feel free to adjust the ingredients to your taste but be careful with the agave, its quite sweet!
WoOoO---so firrrrre. So healthy!
I love the FAST life!

5-MINUTE ORGANIC BREAKFAST MEAL

Today, I whipped up this healthy organic hot breakfast cereal in about 5 minutes, and that's stretching it a bit. Plus, its inexpensive and a great meal to jump start a busy day.
Made with 100% whole grain and natural fruit, it produces a strong body & healthy blood... the perfect meal for my FAST lifestyle!


Ingredients:
2 cups water
1 cup organic spelt flakes (roasted and rolled)
1 organic gala apple
1 pinch of pink Himalayan sea salt
1 teaspoon organic raw blue agave nectar (optional)


Tools:
Saucepan
Knife
Spoon


1. Bring 2 cups water & your pinch of pink Himalayan sea salt to a boil.
2. While waiting on your water to boil, now is the perfect time to cut your gala apple into small bite-sized chuncks (gala apples are great because they break down easy in heat & are easily digested) and put to the side, we'll add them after the hot cereal is finished.
3. Once the water is boiling, add your 1 cup of spelt flakes, stir, and cook at least 3 minutes (I usually cook my spelt flakes about 4 minutes).
4. Slowly drain any unwanted remaining water and add your 1 teaspoon of agave sweetener and your gala apple chunks, stir and wallah, all done!
5. Enjoy as is, or add a piece of fresh fruit (peach shown) on the side! =)

ALKALINE WATER-BOY!

Tonight I am under the weather (forgive me, for I have sinned), and it happens to be on the same evening that I decide to start a "liquid fast" to rid my body (mind, and soul included) of harmful toxins to help restore my immunity!

Advocates of alkaline water say that drinking it can optimize health,  prevent numerous diseases, and slow the aging process. Alkaline water will flush toxins from the cells, remove and prevent toxins from accumulating, and make hydration more effective because it penetrates cells better than other types of water. 

You can make your own alkaline drinking water at home using these two different methods that raise the pH of water over the neutral level of 7.

1. Use Himalayan Sea Salt Crystals to add to Spring Water. These natural and pure products are available for purchase online or locally. The Trader Joe's brand, for example, works by adding 1-2 crystals in a 1 GAL (3.78L) bottle of water.

2.  Add Baking Soda to Spring Water or Distilled Water. Begin with 1/2 teaspoon baking soda to 1 gallon of water. Shake the jug to mix the baking soda and water thoroughly (check the pH of the water with a pH test strip if you think its a joke!) 

Distilled water has a pH of about 7 or a bit lower, but you want this mix to measure somewhere between 8.5 and 9. Add more baking soda if the pH level is lower and test it again so the next time, you'll know exactly how much baking soda to add.

Live FAST; Get WELL!

"SS" PANCAKES

"SS" doesn't mean 'Super Sport' or 'Sirkle Sity' (this time)... It stands for "SUPER SPELT!"

I woke up shortly after 5am this morning, took some herbs (Viento and T1), did a quick workout and hit the shower. With success and breakfast on my mind, I decided to whip up big pancakes for breakfast since I have a long day of training classes ahead of me.

Breakfast is a very important meal. I start the day with healthy, natural, nourishing food that will fill me up and get my day off to a great start!

So here's what I did, I got:

1 1/2 cups whole spelt flour
1/2 teaspoon baking soda
1 teaspoon baking powder
1 1/4 cups milk water
2 tablespoons vegetable oil
1 teaspoon raw almond butter
1 banana (mashed and stirred)

Preheat stove top and non-stick pan on med-high setting. In a large mixing bowl, combine all dry ingredients. Once fully combined, mix in remaining wet ingredients until combined. Mix until batter is mostly smooth and lump free (depending on how mashed the banana is). If batter is too thick, add water a tablespoon at a time until it reaches desired consistency.

Once your stove top and the non-stick pan is ready, use olive oil to coat the non-stick pan. Pour just enough batter to form a pancake of the desired size.

Watch pancake closely, when the batter starts to bubble and the center does not look very 'gooey', and the edges are just brown, it's time to flip the pancake over babe! Cook for approximately 2 more minutes.

Serve warm with organic grade B maple syrup, and/or 100% fruit topping (ex. strawberry, blueberry, raspberry). 

Straight firrrrre!

Now back to my FAST & BUSY life...
Holla at ya boy =]

3 KINGS SALAD

I took time out of my BUSY BUSY BUSY life to SLOW DOWN, PULL OVER and share a brand-new recipe that I created.
I want to share it with the world and enlighten others with some good, electric food!


For a fresh & healthy, energizing salad that's fit for a king (or queen), try the following meal recipe to boost your immunity and improve vitality!

It's fast, simple, affordable [even at most salad bars] and can feed you or your royal family in minutes =]

Prep time: 5-10 minutes
Cook time: none


Ingredients:

Fresh chopped Kale greens, Romaine lettuce, Mixed greens 

calcium, lutein, iron, and Vitamins A, C, and K

*Cooked Red Quinoa (optional)

iron, calcium, manganese, magnesium and copper

Fresh cut Red, Green, Yellow chopped Bell Peppers

thiamine, vitamin B6, beta carotene, and phytochemicals

Fresh chopped Red, Green Onions

fiber, chromium, phytochemicals, vitamin C

Fresh cut Cucumber

potassium, magnesium, fiber, vitamin C

Fresh cut chuncks of Avocado

vitamin K, dietary fiber, potassium, folic acid, vitamin B6, vitamin C, copper

Raw Sesame Seeds

copper, calcium, magnesium, manganese, iron, phosphorus, zinc and dietary fiber

Dash of:

Ceyanne Pepper

vitamin A, B, C & capsaicin (was found to destroy prostate cancer cells)

Sea Salt 

contains many essential trace minerals that your body needs in order to be healthy; naturally helps you to build up a strong immune system so that you can fight off the cold virus, the fever and flu, allergies and other autoimmune disorders.

Top with:

Olive Oil

iron, phenols

Directions:

mix well, season to taste, RELAX and enjoy!


Now I'm back to living my FAST life!