Tuesday, December 9, 2008
Beef Stew
Friday, December 5, 2008
Sweet Banana Muffins
I was craving something sweet and obviously with my uber clean eating I can't just go down on my ever favorite red vines, and I also had a pile of banana's that need to be put to good use...so I created this yummy concoction, or at least I hope you think so ;) Depending on the size of your muffins, this should make 12-16 muffins.
Sweet Banana Muffins
1/2 cup whole wheat or spelt flour
1/4 teaspoon salt
1 cup bran cereal (I used Kashi Go Lean & Vive Cereal)
Thursday, November 20, 2008
Wish I Could Do It All...
Thursday, November 6, 2008
Oatmeal Bread
Saturday, October 25, 2008
Eating Clean
I'm sure many of us love certain foods like:
Kraft Mac & Cheese
Boxed Cakes and Brownies
White Pasta
White Bread
Processed cheese
Frozen cartons of Whip Cream
Boxed Puddings and Jello-s
Canned soups and canned meals in general
Oreos
Most Boxed Crackers like Ritz, Cheese Nips
Chips
Candy Bars
I could continue to list these things that are super easy and pretty yummy but most all of them contain hydrogenated oils and frankly, I just can't pronounce all of the ingredients found in most of these. Now, I, Like the rest of you really enjoy a good oreo on occasion! They have to be eaten but not on a regular basis.
I challenge you to find a box or can of food that has simple ingredients...ingredients you can read and know what they are...it's hard to do! I've been a fan of Adam's Peanut Butter for years...why? Because it has three simple ingredients: Peanuts, Peanut oil, salt
Clean eating consists of food in it's most natural form. Chicken, eggs, whole grains, fruits & veggies, heart healthy oils (extra virgin olive oil, expeller pressed oils), Tuna, Beans, etc.
In the last two weeks, I've challenged myself to eat 6 small meals a day and to keep my diet clean. I've lost 12 pounds! No joke! I've cut only boxed, canned garbage from my diet. No cookies, candy, and junk of all kinds. Most of the meals I've put on this blog and will put on this blog will be clean. Is this difficult to do? Yes and no. Yes because I love certain junk like red vines and oreos and will miss eating them often. I will eat them but sparingly :) This is not difficult in the sense that I do not feel tired. I look forward to my next meal (eating every 3 hours), and oddly do not find myself craving anything in particular because my body is being nourished the right way.
To find more info on Clean eating click here.
Wednesday, October 8, 2008
Chicken Basil Penne Pasta
Chicken Basil Penne Pasta
3 Chicken Breasts cut into bite-size chunks
1/2 white onion sliced
1 garlic clove crushed/minced or 1 teaspoon garlic powder
3-4 tablespoons Grapeseed Oil (found at Smiths, great for high heat sauteing)
1-2 cups fresh or frozen broccoli
1 red bell pepper sliced
1 tablespoon dried basil (I wish I had fresh on hand, that would be yummier)
1 teaspoon salt
1/2 teaspoon onion powder
1 13.25 oz box whole wheat penne pasta
Prepare Penne as directed on the box. In a large wok or skillet saute chicken for 4-5 minutes in Grapeseed Oil. Then add onion, broccoli, red bell pepper and spices. Saute for an additional 3-4 minutes, adding water if it seems dry. Add drained penne pasta to the chicken mixture. Add another tablespoon or two of grapeseed oil, and saute with the noodles for another few minutes. Sprinkle Parmesan cheese on top if you so desire and serve.
Saturday, October 4, 2008
Omelet Taco Salad
Omelet Taco Salad
Flat Unfolded Omelet
2-3 eggs
1 tablespoon water
salt
pepper
2-3 tablespoons Quinoa (optional)
(add onion, peppers, mushrooms if you desire)
Whisk eggs and seasonings together in a bowl. Using a small omelet size fry pan, turn the heat to medium high. When the pan is hot, spray well or add 1 tablespoon olive oil or my favorite, grapeseed oil (found at Smiths Marketplace). Pour in eggs. Using a spatula gently lift the edge of the eggs and allow the eggs from on top to go underneath. Repeat this along the entire edge until most of the runny eggs on top are cooked. Gently slide the Omelet onto a plate and flip the uncooked side back into the fry pan. Cook until slightly brown. ( I hope this wasn't too confusing and I know there are many ways to make omelets!)
Green Salad
1 head red leaf lettuce washed and cut into thin strips
2 large leaves of kale finely chopped
1 cup shredded cabbage
1 small bag of spinach
1 red onion
1 carrot grated
1 red pepper thinly sliced
Taco Meat
1-2 lbs. Ground Turkey
1 onion chopped
2-3 tablespoons Taco Seasoning
2-3 tablespoons water
Brown ground Turkey and onion, add water and taco seasoning, simmer for 5 minutes.
Taco Seasoning
1/3 cup dry minced onion
2 teaspoon salt
2 tablespoons chili powder
2 tablespoons paprika
1 teaspoon garlic powder
1 teaspoon onion powder (optional)
1 teaspoon cumin
1 teaspoon oregano
2 tablespoons spelt flour or white/pinto bean flour
Mix ingredients and store in airtight container. I usually double or triple this recipe and it is much cheaper and yummier than the packages of taco seasoning you would buy at the store.
To Make:
Put omelet on your plate, heap salad on top. Spoon the taco meat on top of the salad and top with salsa, sour cream, and cheddar cheese. Enjoy!
Wednesday, October 1, 2008
Shake, Shake, Shake it!
Here are a few ideas for shakes:
Rocky Road
1 cup ice
1 scoop chocolate protein powder
8 ounces water or lowfat milk ( I use water only or soy milk, my hubby likes lowfat milk )
1 tablespoon Adam's Peanut Butter or one small handful toasted almonds
1-2 tablespoons unsweetened coconut
1/3 of a banana
1 teaspoon Cocoa (optional)
Blend well. YUM!
Lemon Mango (this is my fav!!!)
1 cup frozen mango (if using fresh, add ice)
Cover mango with water
1-2 tablespoons Barleans Lemon Zest Omega Swirl (this stuff is so yummy, it's drinkable and hard to believe it's fish oil!)
1 scoop vanilla protein powder
Let the frozen mango's sit in water for 5 to 10 minutes, then blend all ingredient together.
Strawberry Banana
1 cup strawberries
Cover strawberries with water
1 scoop vanilla or tropical berry protein powder
1-2 tablespoons Barleans Strawberry Banana Omega Swirl (optional)
Blend well.
Sunday, September 21, 2008
Mac & Cheese
Tuesday, September 16, 2008
Oatmeal Bars
Oatmeal Bars
3/4 cup Canola Oil
1 cup brown sugar
1/2 Xagave Syrup
2 eggs
1 teaspoon vanilla
1 cup spelt flour
3/4 cup white flour
1 cup rolled oats
1 cup 9 grain cereal, cooked
1/2 teaspoon salt
1 teaspoon soda
1/2 teaspoon baking powder
1 cup raisins or chocolate chips
1/2 cup nuts (optional)
Cream oil, sugars, eggs, and vanilla. Add remaining ingredients, except baking powder and mix well. Add baking powder last and stir ingredients only a few times until baking powder is mixed in. Spread batter in a 10 x 15-inch lightly sprayed baking sheet. Bake at 350 for 20-25 minutes. Check the center to make sure it has baked through. It will be lightly browned on top.
Saturday, September 13, 2008
Red Quinoa & Lentil Meatloaf
Tuesday, September 9, 2008
Salmon Clam Chowder
3-4 tablespoons butter
1 onion chopped
2 garlic cloves
1 red bell pepper chopped
2 celery stalks chopped
1/3 to 1/2 cup spelt, barley, brown rice flour (equal parts of each) or just whole wheat flour
3 cups chicken, vegetable broth
3 large potatoes (red or yellow are my favorite)
2-3 cups half and half
1-2 teaspoons salt
1/2 teaspoon pepper
2 tablespoons basil (dried) or fresh
2 small cans skinnless, boneless salmon with juice
1 can diced clams with juice
1/3 to 1/2 cup white bean flour
Saute onion, garlic, peppers and celery in butter for 2 to 3 minutes, add flour and whisk until it's a thick paste. Slowly add broth, whisk in until blended. Add potatoes. Cook on medium heat until potatoes are soft. Add half and half, spices, salmon and clams and whisk in white bean flour. You do not need to worry about clumping the white bean powder will help the soup thicken. Do not add the white bean powder if your soup is already thick. I like to add this last as it does not clump up like flour and I'm not a fan of cornstarch. Besides, this is a great way to use your beans and it makes the meal much more healthy! You can't taste it at all, I promise! Let the soup simmer on medium low for 10 to 15 minutes. This fully cooks the bean powder and lets the true flavor of the soup develop. This is the most important part! Be careful that your soup doesn't come to a full boil after you've added the half and half. Keep the heat below medium.
(if for any reason your soup is too thick, add water, broth or milk)
Enjoy!!!
Tuesday, September 2, 2008
Mighty Tasty...Good News!
Chicken Pot Pie....um Vegetarian Style?!
Monday, September 1, 2008
Quinoa
I would like to try and "spotlight" one grain a week...give or take depending on how many yummy recipes I can include for each. This week I'd like to introduce you to Quinoa. I had never heard of this grain until about 5 years ago. I'd never really learned what I could do with Quinoa until this last year. Quinoa is such a pretty grain and when cooked is light and fluffy. I just learned during Education Week from Chef Brad that Quinoa also comes in red and black! This is such a powerful grain! It is loaded with all kinds of nutrition. Here is a list of some of those poweful nutrients:
- Complete Protein: This grain provides all of the 9 essential amino acids (I personally thought the only place to find all essential amino acids were in meat, shows how much I know!)
- Magnesium: Helps regulate and maintain healthy blood pressure
- Fiber: Keeps the colon functioning properly.
- Manganese & Copper: Great minerals that protect agains cancer and disease.
- Calcium: To build strong bones and teeth.
Quinoa (pronouced Keenwah) helps regulate blood sugar, is gluten free and can be used in almost anything you cook! Because of the high content of protein it is very beneficial when eaten regularly during pregnancy and can increase your milk supply when nursing. I often make several cups of this and keep in in my refrigerator for up to a week or you can store it in your freezer.
Here are a few ideas for your cooking:
- Breakfast cereal: You can have this alone for breakfast with honey or Agave or you can add it to your oatmeal or any other hot grain cereal you choose for breakfast.
- Shakes: I often add this to my fruit or protein shakes and you can't even tell it's there.
- Salads: This wonderful grain can be added to any salad! I love it in pasta salads and especially in fruit salads or sprinkled over your green salads. It has such a wonderful texture and mild nutty flavor.
- Stir Fry's: Try adding this to your rice or in place of it. It is yummy!
- Soups: I love adding this to any soup or stew I make.
- Meat: I love adding this to my ground turkey or beef to make it go further and more nutritious. It is great in taco's, especially the red Quinoa. I added it to my Spaghetti the other night and the kids loved it!
- Bread: I add the flour or the cooked grain to my homemade bread each week.
For more information on other informational websites click here and here
Friday, August 29, 2008
Sprouts
It is called The Sprouting Book. I also took some great classes at a local store here called Kitchen Kneads where I learned more about sprouting. Did you know that you can sprout any grain or bean as long as it has not been stored for food storage? Did you also know that it increases in nutrition tripling it's nutritional value? Did you also know that sprouting a bean or grain changes it to a vegetable? These are just a few of the amazing things about sprouting!
This week our Relief Society gave us a challenge to 'pretend' that the truckers have gone on strike and are not delivering food to our local stores. I decided to take this challenge and let me tell you the first thing I run out of are veggies! I wish my garden was functioning this year like it was last year but it isn't, so the first thing I'm doing is soaking my seeds overnight and pouring them into my sprouters and I'm going to put together some salads using my sprouting seeds and grains.
The first time I tried sprouted grains and beans I wasn't exactly excited about it. The taste of some of them definitely wasn't appetizing but some seeds and grains are tasty, I think and just a small amount provide loads of nutrition.If you are interested in sprouting, let me give you a few tips. It is, I think, very important to have a good sprouter. They are not expensive and most can be found online or at your local health store. I bought mine at Kitchen Kneads. They also carry a great mix called Pro Vita Mix. Pro Vita is a combination of Alfalfa seeds, fenugreek, and radishes. You can buy Alfalfa seeds, which are the most tasty of seeds for sprouting. Also, try sprouting your beans and grains by soaking the seeds, grains or beans for at least 8 hours or overnight. After the soak, pour them into your sprouter, rinse well and put the lid on top. Rinse again in the evening. Some people rinse several times a day but I've found this isn't necessary. I only rinse in the morning and again in the evening. Rinse in cold tap water holding it under the water for at least 30 seconds. You don't need to use your hands to rinse them, just hold the sprouter under the water. Make sure all the water drains from the sprouts before putting it back. Also, you can sprout in a mason jar poking holes in the lid or leaving the lid off, but it just doesn't work as well as the sprouters. It's really important that the seeds get plenty of air evenly and the mason jars just don't provide that as well. After one day you should see that the seed, grain or bean has a small tail on it. It has changed at this point and is ready to eat from that point on. Some seeds taste better after they have sprouted for 3-5 days (especially alfalfa) while others like grains taste better within a day or two of sprouting (beans and grains). One important tip: take the lid off of your alfalfa sprouts around day 4 or 5 to allow for the sprouts to get plenty of chlorophyll. This is so nutritious for you and also allows the sprouts to green up. You can experiment around with what tastes best to you.
Here are a few pictures of the Pro Vita Mix...this is a great topper for enchiladas, tacos or sandwiches.