Clean eating Archives - Page 2 of 4

Tag: Clean eating

02
Sep
2013

Skinny Power Potato & Egg Crepes w/ Skinny Hollandaise (giveaway)

categories: Breakfast, Condiments, Gluten-Free, Main Dishes

Most of my recipes come out of thin air. Lots of trial and error from what I have on hand, or what looked good that day at the grocery store. I excel in the ‘create something from nothing’ realm.

This dish was born the morning after my little sister’s bachelorette party. We had a super sized adult slumber party, complete with decadent food, drinks and ice blocking. Wild and crazy we were.

The seven of us that were left in the morning woke up starving. The events from the evening prior led us straight to the kitchen to fill our rumbling, some turbulent, bellies.

Upon scouring my culinary domain for a suitable breakfast, I came up with this satisfying, yet sassy number. I watched the first of the guests as she took her bite. I must have looked like a child waiting for their parent’s life changing approval. Thankfully she gave me an enthusiastic thumbs up. Each of the slumber crew loved it so much they stayed for lunch, and dinner. I was more than happy to oblige.

So, when Klondike Brand Potatoes contacted me to be a part of their *Pile on the Produce promotion and Giveaway, I knew exactly what I was going to make.

Before I give you the recipe for this to die for lean and mean crepe machine, I’ll explain Pile on the Produce. It is a national retail promotion in which retailers build potato displays to promote the health benefits of potatoes. Klondike Brand is encouraging families to incorporate as much produce as they can into meals.

Bloggers like myself have been asked to come up with recipes that use potatoes and at least two other produce items in a healthy dish. By doing this they are hoping to spark your creativity in using the vitamin packed spuds and produce.

To reward all my readers for being such loyal fans, Klondike and I will be doing a giveaway each week in September. There will be a total of 4 winners that will receive a potato prize pack directly from Klondike. Each week I will randomly pick a winner from the entries. Drawings will be done every Sunday at 9 p.m. PST. (unless otherwise stated).

To enter, subscribe to Decadently Fit, like DF’s Facebook, follow DF on Twitter, or Instagram. If you already do, send your friends. Have them subscribe to DF’s blog, like the Facebook, follow Twitter or Instagram. After they have done any of the items listed have them post anywhere on the pages that you sent them. Good luck!

Now the crepe.

A combination of crispy Klondike Rose potatoes, sweet red bell pepper, and onion are warmly wrapped in an egg white blanket, only to be topped by a velvety hollandaise made with fat-free greek yogurt.

Sound good? Then get up and go make this as a nice Labor Day treat for your loved ones.
Happy Labor Day!

For your drooling pleasure…

Recipe

Potato Hash

4 Klondike Rose Potatoes, scrubbed, coarsely grated

1/2 of large red onion, diced

1/2 green bell pepper, diced

1/2 tablespoon coconut oil

1/2 tablespoon olive oil

salt & pepper to taste

Pre-heat your oven to 140 degrees. Heat an oven safe medium skill over medium high heat. Saute the bell pepper and onion for 3 – 5 minutes. Stir the potatoes in with the bell pepper mixture. Season with a pinch of salt and pepper. Create an even layer in the pan, and put the lid on for 3 minutes. Remove the lid and flip the potatoes. Repeat til potatoes are soft. Then repeat without the lid until the potatoes are crispy. Keep warm in oven without lid on.

Skinny Hollandaise (adapted from a recipe by Deantini)

6 oz. plain greek non-fat yogurt

2 teaspoons lemon juice

3 egg yolks (room temp)

1/2 teaspoon sea salt

1/2 teaspoon Dijon mustard

couple dashes Tabasco

Use a double boiler or (since I don’t have one) place your kitchen aid mixer bowl over a large pot of simmering water. Whisk yogurt, lemon juice, egg yolks well. Heat over simmering water, stirring frequently, until sauce has thickened, approx 15 min. Sauce should be smooth and thick. Remove from heat and stir in salt, mustard, and Tabasco. Sauce can be stored up to a week in the fridge.

Crepe

5 egg whites, beaten

Olive oil in a misto sprayer (or non-stick spray)

2 cups baby spinach, ripped into bite size pieces

smoked paprika (optional)

Spray a small saute pan with a small amount of oil. Divide the mixture into 2 or 4 servings. Use either 1/4 of the mixture or 1/2 depending on your decided portions. Pour egg white into hot pan and swirl, coating the entire bottom of the pan. Put pan back on flame and cover for 1 minute. Uncover and gently flip, cooking the other side completely. Do not over cook.

To assemble:

Place the crepe(s) on a plate. Fill each crepe with the potato hash, some of the spinach, roll up and place seam side down. Top each crepe with 2 tablespoons of the hollandaise, and sprinkle with the paprika.

*Oh and don’t forget to go to the Klondike web page where you can be one of four winners to receive an Ipad2! You can also get a great coupon here.

Disclosure: I was provided with a 5 lb bag of Klondike Rose Potatoes and The Culinary Guide to Klondike Potatoes from Potandon Produce L.L.C. as part of the Pile in on the Produce Promotion. All opinions are my own.

20
Aug
2013

Peach Crisp with Coconut Whipped Cream

categories: Cheat Day, Dairy Free, Desserts, Gluten-Free, Vegan

Last week, while trying out this whole gluten-free lifestyle, I learned a lot. What stuck out most to me was some times those with a gluten allergy also have a dairy allergy. To be specific, a casein allergy. Casein is a protein found in dairy. A very hard protein to digest.

Dairy and I have never gotten along, but at least I can somewhat tolerate casein once it has been cooked. I won’t go into anaphylactic shock, instead I will feel like a tiny demon is using my stomach as a trampoline park.

Let’s face it, like gluten, dairy is in everything, especially desserts. Having that removed from your food list permanently along with gluten would narrow your food choices significantly.

So, for my gluten, dairy, and egg free followers, here is a sweet treat. This peach crisp is made with a combination of gluten-free flour (garbanzo bean flour, potato starch, tapioca flour, white sorghum flour, and fava bean flour), almond meal, and coconut sugar. Tossed together with beautiful, juicy peaches. The perfectly portioned peach treats are topped with a cinnamon infused crumble that is to die for. A small mountain of dairy-free coconut whipped cream adorns the crisp.

Even though this dish was made with my gluten and dairy free followers in mind, this version of peachy goodness is great for everyone. Do keep in mind, although the calories are lower than a regular peach crisp, this is not a low-carb dessert. It is a clean dessert. For a lower calorie, lower fat version of this dessert, omit the crumble.

Recipe

Serves 4

Toss together

2 peaches, cut into 1 inch pieces (you can choose to take the skin off, or leave it on)

1 tablespoon gluten-free flour (I used Bob’s Red Mill)

1 tablespoon almond meal

1 teaspoon ground cinnamon

1 tablespoon coconut sugar

Crumble

1 tablespoon coconut oil

1/2 cup gluten-free flour

2 tablespoons almond meal

1 1/2 tablespoons coconut sugar

1/2 teaspoon cinnamon

1 teaspoon pure vanilla

1/2 teaspoon sea salt

Whipped Cream

1 can of full fat coconut cream, chilled for 24 hours (do not freeze)

Directions:

Pre-heat the oven to 350 degrees.

Toss together the first 5 ingredients in a medium bowl. Divide into 4 small ramekins.

In another medium bowl combine all ingredients using a fork. The mixture should be crumbly. Divide the crumb topping into 4, and top the peaches with the mixture. Bake for 20 minutes.

While the crisp is baking, open the can of the coconut cream. Scoop out the cream, reserving the water for your morning smoothie. Using the whisk attachment on your mixer, whip the coconut cream, on medium high-speed, till it resembles whipped cream. Refrigerate immediately.

When the crisps are done, let cool slightly. Top with coconut cream. Prepare to be blown away.

Don’t forget to pin this recipe so your friends can be blown away too.

Servings: 4• Size: 1 ramekin • Calories: 219• Fat: 9g • Carb: 34g • Fiber: 4g • Protein: 4g • Sugar: 14g • Sodium: 23mg • Cholesterol: 0mg

16
Aug
2013

Enchilada Casserole (gluten free)

categories: Gluten-Free, Main Dishes

This past week I started a gluten-free experiment. All of the pasta, bread, tortillas and cereal I consumed lacked gluten. Not because I have Celiac Disease or an intolerance, but because I know I have a lot of readers that do. I wanted to know how hard it was to eat gluten-free. I wanted to know if it took more time to prepare meals.

Part of me felt bad for the gluten-free community. Being excluded from eating any type of food is sad to me. I get to enjoy most foods without side effects (except milk). To be told no more pasta or bread would be pure torture for me. Or so I thought.

Honestly after doing my little experiment I no longer feel sorry for them. I actually feel sorry for anyone who hasn’t tried the gluten-free products. I made a brown rice pasta rigatoni with pesto, and my entire family devoured it. CT (my little guy), even asked to take it to school for lunch. The cutie next to him went home and told her mom she wanted that for lunch too. Needless to say it was a huge hit. No one missed the gluten.

The brown rice pasta has a smooth texture that rivals it’s gluten filled counter part. The taste is slightly nutty, and pairs great with any sauce.

Even though brown rice contains a modest amount of protein, the high quality lysine does it’s job perfectly. The protein repairs and build muscles.

The fiber in brown rice is hard to digest, so all of the bad stuff is dragged out of the body with it. Think of fiber as as the nightclub bouncer, toxins as the unruly club goers. When the bouncer realizes the toxins are doing harm to your body, they grab hold and don’t let go till they, um, well, exit your body. (Women should be consuming 25 grams of fiber per day. Men should be consuming 38 grams daily).

My next experience with a gluten-free product, was brown rice tortillas. I didn’t even know they existed till a recent Trader Joe’s trip. I was in the tortilla aisle searching for a healthier option. I grabbed the last package and read it’s stats. At 24 grams of carbs for one, I wasn’t sold. I put them back and made another lap around the store. When I came back around to the tortilla section there was a ruckus. Customers were extremely upset that the brown rice tortillas were gone. They wouldn’t be back till the next day. I’m a middle child and hate to be left out of the fun, so the next day I went back and got some.

I really didn’t think I was going to like them. When I pulled them out of the package there was a rubbery type feel to them. Scared me a little bit. But, then a bright figurative light bulb went on. I had just made a home made enchilada sauce, I would make enchiladas with the rubbery discs. Yeah, I know how that sounds, but keep reading.

When I rolled the first enchilada, the light bulb started to flicker and dim. The rubbery little suckers completely fell apart! I started feeling bad for the gluten-free community again. How could they live in a world where enchiladas were an impossibility. It just wasn’t fair. So I did what I normally do when a recipe doesn’t go as planned, I stared blankly at everything.

Whilst staring at the broken tortilla, with all it’s insides spilling all over the cutting board, the solution hit me. The light shone brightly again, and my feelings of sadness left as fast as they came. I rebuilt that enchilada into a casserole, tearing up the tortilla, and layering the ingredients.

What I ended up with was a gluten-free, protein filled masterpiece. After baking it, the tortillas were no longer rubbery. They were delicious! When I tallied the nutrition facts I was excited to see that the meat and beans gave the dish a whopping 21 grams of protein. The tortillas added a nice 4 grams of fiber.

The entire casserole was gone by lunch time the next day. Yes, all 8 servings, split between my husband and I for 3 consecutive meals. It will most definitely become a regular on the dinner rotation.

And seriously, never buy a can of enchilada sauce again. It only takes 10 minutes to make your own, and you can’t beat the taste of a fresh sauce.

So hurry, run to Trader Joe’s and grab brown rice tortillas. I hear they move off the shelf rather quickly.

Recipe

1 lb. organic ground beef

1 garlic clove, minced

1/2 red onion, diced

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1/2 teaspoon ground cumin

1 can of organic black beans, preferably low-sodium

1/2 cup part skim cotija cheese, crumbled

1/4 cup shredded sharp cheddar cheese

4 – 6 brown rice tortillas

2 green onions, chopped (optional)

1 large tomato, diced (optional)

Enchilada sauce

1/4 cup grapeseed oil

2 tablespoons gluten-free flour (I like Bob’s Red Mill)

1/4 cup Hatch chili powder (or regular chili powder)

1 (8 oz.) can tomato sauce

1 1/2 cups water

1/4 teaspoon ground cumin

1/4 teaspoon garlic powder

salt to taste

Heat oil in a skillet over medium-high heat. Stir in flour and chili powder, reduce heat to medium, and cook until lightly brown, stirring constantly to prevent burning flour.

Gradually stir in tomato sauce, water, cumin, and garlic powder into the flour and chili powder until smooth, and continue cooking over medium heat approximately 10 minutes, or until thickened slightly. Season to taste with salt.

Enchilada Casserole

Pre-heat oven to 375 degrees.

In a large skillet over medium-high heat brown the beef, and drain the fat. Return back to skillet. Lower heat to medium-low, and add onions, garlic, salt, pepper, and cumin. Stirring frequently cook till onions are translucent.

Stir in the black beans into the meat mixture.

Put 1/4 cup of the enchilada sauce on the bottom of a 9 x 9 pan.

Tear up the tortilla into large pieces, and cover the enchilada sauce.

Sprinkle half of the meat mixture on top of the tortillas.

Layer half of the cotija onto the meat.

Layer half of the remaining sauce onto the cotija.

Repeat the tortilla, meat, cheese, sauce layering again.

Sprinkle with the cheddar, then the olives.

Bake for 20 minutes. Cool for 10 minutes before serving.

Garnish each slice with tomatoes and green onions.

Servings: 8• Size: 1/8 of casserole • Calories: 383• Fat: 22g • Carb: 31g • Fiber: 4g • Protein: 21g • Sugar: 2g • Sodium: 548mg • Cholesterol: 62mg

23
Jul
2013

Zucchini Lasagna – Low Carb

categories: Low Carb, Main Dishes, Uncategorized

Every year I plant a summer garden in my backyard. I use a 4 X 8 raised planter bed and fence out the animals (bunnies & squirrels) with chicken wire.

I spend a good amount of time planting each plant carefully. Making sure each has a symbiotic plant to fight off disease and pests. When everything is planted, I watch those babies like a hawk. I go out everyday and make sure they have enough water, sun, and aren’t being invaded by insects. In a nutshell, I love gardening.

Unfortunately, this year, I have not been able to plant one. We tore up our back yard last December. Now, very slowly it is being put back together. Slow, like dripping molasses.

I miss the tomatoes right off the vine. I miss the wafting smell of the basil as I approach the planter bed. Most of all, I miss being able to harvest the vegetables of my labor.

I really shouldn’t complain though, I have an ever better substitute for my garden. My neighbors L & L have the best home garden I have ever seen. No exaggeration. Rows of high tomato plants, zucchini, cucumber, apples, avocado, grapefruit, oranges, lemons and peaches.

L is very good at what he does. He had special soil, called sandy loam, trucked in just for his garden. Whether it be the soil or his green thumb, the quality and the quantity he produces far exceed what my little 4 X 8 bed could.

That being said, I have been able to survive the summer with the fruits of his labor. Once a week I receive a surprise delivery on my door step. Sometimes that even includes eggs. We are very spoiled by them.

Recently Mrs. L had surgery that limited her mobility. Mr. L was going to have to take care of the Mrs. and her live in mother on a daily basis. Upon hearing this, I immediately offered to make them dinners. It was least I could do for all they have done for us. Not only have they been generous with their crops, but also a myriad of other things. We are blessed to live next door to them.

It just so happened that the day before I was to begin working on their meals, L dropped off one of his infamous bags of produce. It had all the usual suspects, including a few gorgeous zucchinis.

There are so many ways to prepare zucchini, but one of my absolute favorites is a zucchini lasagna. A zucchini lasagna replaces the pasta sheets with zucchini. Lowering the carb count and increasing the nutrients.

In my recipe, I make two sauces, a marinara and bechamel. Marinara is a fancy name for tomato sauce. Bechamel is a fancy name for cheese sauce. I make my bechamel lower in fat and carbs by using chicken broth instead of milk, Melt, instead of butter. The two sauces intertwine in each bite, creating a tomato cream sauce.

The sauces are layered between the zucchini ‘noodles’. It is up to the chef whether to add ground turkey, pork, or sausage. The sauces are bold enough to stand with the zucchini alone, for a vegetarian version.

This lasagna can be baked and served immediately or it can be covered tightly with plastic wrap and foil, then frozen for up to 3 months. Either way, it’s worth the work. You won’t be disappointed I promise.

It’s a dish that feels indulgent, yet is much healthier than eating a traditional lasagna. According to L & L it was a great use of their zucchini, and helped Mrs. L get on the road to recovery.

Recipe

3 – 4 large zucchini, sliced on a mandoline ( <— click for the same one I use)

sea salt

16 oz. mozzarella low moisture, part skim or any cheese blend (I used a pizza blend)

1 lb. ground turkey, pork or turkey sausage, cooked and any fat drained

Marinara

2 tablespoons olive oil

1 28 oz can organic diced tomatoes

1/2 brown onion, diced

2 garlic cloves, minced

1 small carrot, diced

2 teaspoons dried basil

sea salt and pepper to taste

Place zucchini slices on a paper towel and sprinkle lightly with sea salt. Let sit for an hour. Blot dry, turn over and repeat step on other side. This will pull excess moisture out of the zucchini, so your lasagna won’t be soupy.

Heat the olive oil in a large pot. Add the carrots and basil, saute for 2 – 3 minutes. Add in the onions and saute till translucent. Add in the garlic and saute for 1 minute, constantly stirring so it doesn’t burn. Stir in the tomatoes, and de-glaze the pan (scrape the brown bits off the bottom of the pan). Simmer for 20 minutes on low, stirring every 3 minutes or so to avoid burning the sauce. Using a stick blender, blend the sauce partially. I like mine to still have some chunks. Season with salt and pepper. Set aside. (Whatever you have left after making the lasagne can be frozen).

Bechamel (not traditional)

4 tablespoons Melt butter (smart balance or ghee)

4 tablespoons whole wheat flour

2 1/2 cups low sodium organic chicken broth

1/2 cup shaved Parmesan

1/2 teaspoon white pepper

Melt the ‘butter’ over medium heat. Whisk in the flour, stirring constantly for 3 – 5 minutes or until the mixture smells like popcorn. Constantly whisking, slowly stir in the chicken broth. Continue to whisk till the mixture is fully incorporated. Lower the heat to low. Stir in cheese and pepper. Take off heat.

To Assemble Lasagna

1. Ladle a thin layer of marinara on the bottom of a 9X13 pan.

2. Layer zucchini noodles on top of the marinara, overlapping slightly.

3. Ladle 1/2 of the bechamel on top of the zucchini.

4. If you have a meat layer, add it on top of the bechamel.

5. Layer 1/3 of the cheese on top of the meat.

6. Ladle the remaining 1/2 of the marinara on top of the cheese.

7. Repeat steps 2 – 6 one more time.

8. The last layer should be the remaining cheese.

9. Bake for 20 – 30 minutes or until bubbling and golden brown.

10. Let stand for 10 minutes before serving.

*Servings: 8• Size: 1/8 of the lasagna • Calories: 205 • Fat: 13g • Carb: 13g• Fiber: 3g • Protein: 12g • Sugar: 6g • Sodium: 677mg • Cholesterol: 20mg

*(nutrition facts are shown without meat)

20
Jul
2013

Almond Muffin (made in the microwave)

categories: Breakfast, Main Dishes, Quick Meal

My boys will be starting school in exactly 17 days. Who’s counting? During the school year I am notorious for not eating breakfast. Why? Well, raise your hand if you are guilty of not eating a healthy breakfast because it takes more time, and you would rather not eat junk. (raises hand).

I like sleeping in. So I will push the limits as far as I can sometimes. When I finally do drag myself out of bed I stumble half awake to the Keurig. Pop in the k-cup, stare at the dripping, addicting substance till it fills my cup completely. Pour in my creamer and stevia, then sit on the couch watching the Food Network while gulping down my dark liquid friend. Sometimes I will jump on the computer and start a blog or respond to emails.

On a normal day I look at the clock at some point and become frantic. Realizing that I have just enough time to wake the boys up, make them breakfast, make sure they are dressed, teeth and hair are brushed and all the right accompaniments are in their back packs. Then frantic part two sets in when I realize I forgot to pack their lunch. I scramble to the kitchen, throw together a sandwich and throw in some healthy sides and a drink. Throw the lunch box in their back pack and run out the door to get them to school on time. Phew!

Sound familiar? Not one part of that chaotic routine includes me eating breakfast. As much as I would love to get up earlier to incorporate a well-balanced meal, it most likely won’t happen. BUT, if I can spend 5 minutes between the chaos making and eating something healthy, I will.

My clean eating, health conscious friend, Alicia, posted a great busy morning mom recipe on her facebook last week. A clean, protein filled muffin that you can make in the microwave. The clean up is minimal because you mix and microwave the muffin in a coffee cup. So brilliant.

I tweaked her recipe a little to meet my dietary needs, so I am going to post her recipe and mine. You can decide which meets you needs or swap between them.

I know this will become one of my staple breakfasts during the school year. Because as we all know, if you don’t fire up your metabolism in the morning, you are doing body a disservice. I no longer have an excuse not to eat a clean, health breakfast. Thanks, Alicia!

Alicia’s Flaxseed Muffin Recipe

1/4 cup Bob’s Red Mill Organic Flaxseed Meal

1tsp baking powder

2tsp cinnamon powder

1tsp coconut oil

1 egg

2tsp honey

Mix all ingredients in a coffee mug. Pop in the microwave for 50 seconds then dump on plate and enjoy!

Servings: 1• Size: 1 muffin • Calories: 248 • Fat: 16g • Carb: 24g • Fiber: 2g • Protein: 9g • Sugar: 21g • Sodium: 386mg • Cholesterol: 185mg

My Almond Muffin Recipe

1/4 cup Bob’s Red Mill Flour Almond Meal

3/4 teaspoon baking powder

1 teaspoon cinnamon

pinch of sea salt

1 tablespoon maple syrup

1 egg

1 teaspoon real vanilla extract

Servings: 1• Size: 1 muffin • Calories: 345 • Fat: 18g • Carb: 40g • Fiber: 7g • Protein: 12g • Sugar: 24g • Sodium: 388mg • Cholesterol: 195mg

19
Jun
2013

Peach Pie Protein Smoothie

categories: Breakfast, Desserts

Eating breakfast is essential. It turns on your body’s fat burning oven and gives you the energy you need to start your day. Skipping this meal can lead to overeating throughout the day. When you skip a meal, your body signals your brain to play catch up. Bad choices are made when our bodies go into starvation mode. Your best plan of attack is to drink a full glass of water right when you wake up. This cleanses your body of impurities and hydrates. Plan on eating within the first hour of waking up to fully kick-start your metabolism. Eating within the first hour can sometimes be a challenge for me. Especially since we are on our 4th week of summer break here. I love simple breakfasts that don’t require tons of prep and clean up. Shakes fit this mold, and fill my tank. This peach protein shake is quick, satiates, and tastes like dessert. Serious bonus. On that note, you can end your day with this shake. Just add 1/2 a cup of your favorite frozen yogurt, and tada! You can pull the wool over your kid’s/husband’s eyes and make them think they are drinking a non-nutritious shake. Onto the fabulous reasons to drink this peachy goodness. The protein in the powder and almond milk will keep you full till your mid-morning snack and build muscle. Who can resist the taste of a fresh peach? I know I can’t. Knowing they are full of vitamin A, C, & B, contain iron and fluoride, and protect from free radicals, make them even more appealing. Cinnamon, well there are so many benefits to ingesting a daily 1/2 teaspoon dose of this spice, I needed a list:

1/2 teaspoon of cinnamon per day can lower your bad cholesterol (or LDL).
Cinnamon may help treat Type 2 Diabetes by lowering blood sugar levels and increasing the amount of insulin production in the body.
Cinnamon has anti-fungal properties, and it’s been said that candida cannot live in a cinnamon environment.
Cinnamon can reduce the proliferation of leukemia and lymphoma cancer cells.
Cinnamon has an anti-clotting effect on the blood.
Honey and Cinnamon combined have been found to relieve arthritis pain.
When added to food, cinnamon inhibits bacterial growth and food spoilage, making it a natural food preservative.
Just smelling cinnamon boosts cognitive function and memory.
Cinnamon fights the E. coli bacteria in unpasteurized juices.
Cinnamon has been found to be an effective natural remedy for eliminating headaches and migraine relief.
Cinnamon can also help stabilize blood sugar (which is great for weight loss). A couple of dashes in your morning tea or cereal is all it takes.

(facts from http://organicauthority.com)

So, when you see the peaches at your local market, make sure you grab a few to make this delicious breakfast treat. You are missing out if you don’t!

Peach Pie Protein Smoothie

Author: Rebekah Gusman

Nutrition Information

Serving size: 9 oz.

Fat: 4.6
Carbohydrates: 28
Sugar: 23
Sodium: 285
Fiber: 4
Protein: 27
Cholesterol: 20

Recipe type: Smoothie, Breakfast

Ingredients

8 ounces vanilla almond milk
½ of a peach (skin removed) or ½ cup frozen peaches, sliced
1 scoop vanilla protein powder
½ teaspoon ground cinnamon
optional additions: (1 tablespoon)
FiProFlax
chia seeds
flax seeds
hemp hearts
wheat germ

Instructions

Put all ingredients in a high powered blender and blend till smooth. I like the milkshake option.

14
Jun
2013

Mediterranean Dip a.k.a ‘Jajic’

categories: Breakfast, Condiments, Low Carb, Quick Meal, Snacks

I am blessed to have grown up with so many cultures being present in my home. My father is half Assyrian and half Norwegian. My mother is mostly German, English and Irish. That makes me a certified mut.

Two of the five heritages, Assyrian and German, were introduced to me and celebrated through food. Poor me, right. Now as a mom, I am introducing these cultures to my kids, and my husband is introducing their Mexican and Irish side to them through food. Their palates are culturally diversified.

My Assyrian grandparents lived 7 hours away from me in Turlock, California. I despised that car trip, but loved the prize at the end of it, grandparents and delicious food.

After the hugs and kisses were given out I always ventured to the kitchen to see what my grandma Helen had started for whatever meal came next. There were two things about Grandma Helen that were constant. She loved her chocolate (hid it all over the house) and she was always in the kitchen making something. I can say with certainty that I have adopted those traits, and carry them on proudly. Miss you grandma.

Their home was always filled with the smell of middle eastern spices, pickles and olives were served at every meal. Because they held tight onto the notion that their traditions should be passed onto my generation, I grew up eating what they did. Lamb dulma, baked long grain rice (riza), meat stews, shish-kebabs, and Cadeh were staples in their home during any celebration. Jajic, was a dip/spread that was served on occasion, and devoured quickly. If we were lucky, my grandma would save some in another container to spread on toast in the morning. I loved that morning treat.

Jajic is simple; cottage cheese, cream cheese, fresh dill, fresh cilantro, and green onions. You can buy the full fat versions of the cheese or save the calories by purchasing the reduced fat versions. This is one instance where extra ingredients are not added to compensate for the lack of fat, but always read the labels to double-check.

I’ve talked about how great this dip is, but I haven’t even told you about the all the amazing health benefits. The fresh dill protects against free radicals and carcinogens, is an antibacterial, and helps prevent bone loss. Cilantro controls blood sugar, free radicals, and cholesterol. The dairy adds tons of protein, to keep you fuller longer and build muscles.

Spread it on whole wheat toast, lavasha, dip celery or other veggies in, or use a multi-grain cracker as a vessel to get this protein packed dip tantalizing your taste buds. Whatever means you choose, make a lot. You have to have some left for the morning. It’s tradition, and you can’t go breaking tradition.

Recipe

2 lb. container of cottage cheese ( I use 1%)

1 8 oz. container of cream cheese, room temperature

1/2 cup fresh dill, chopped finely

1/4 cup green onions, chopped finely

1/2 cup cilantro, chopped finely

a pinch of sea salt and white pepper to taste

Mix all of the ingredients together. Chill for 4 hours.

06
Jun
2013

FIT tip of the day 6.6.13

categories: Fit Tips, Health Tips

I have had a lot of my readers ask me what a GMO is. What they do and why they are bad. I hope this snippet can shed some light on the issue.

ge·net·i·cal·ly modified organism

n. Abbr. GMO

An organism whose genetic characteristics have been altered by the insertion of a modified gene or a gene from another organism using the techniques of genetic engineering.

(article snippet is from www.webmd.com)

*The term genetically modified food (also known as biotech or genetically engineered food) refers to crop plants that have been modified in the laboratory to enhance desired traits, such as resistance to herbicides or improved nutritional content. Experts say this science, like any other, has no guarantees.

Risks include:

Introducing allergens and toxins to food
Accidental contamination between genetically modified and non-genetically modified foods
Antibiotic resistance
Adversely changing the nutrient content of a crop
Creation of “super” weeds and other environmental risks

Benefits include:

Increased pest and disease resistance
Drought tolerance
Increased food supply*

None of the benefits listed affect our bodies. All of the risks can cause serious consequences to our bodies.

Whether you choose to buy GMOs or not, you should at least know what they are. Sometimes we don’t have a choice. Buying exclusively organic can be very expensive. That is why I personally do not. A majority of my purchases are, but I do have a budget to stick to.

Here is something to keep in mind, the more organic produce and products we buy, the more likely the price will come down. Then we can all afford to have a choice.

*Information copied from www.webmd.com*

05
Jun
2013

Ch-Ch-Ch-Chia Banana Maple Pudding

categories: Breakfast, Desserts, Snacks, Uncategorized

If you aren’t familiar with chia seeds other than the infamous pets, you probably clicked on this post out of sheer curiosity. I personally was a skeptic at first. I immediately added them to my mental list of foods that are a hippy gimmick. I even tried to convince myself that I wasn’t a hippy at heart. Then I went over my life passions in my head. Oh yeah, I am part hippy. I figured I at least owed it to my fellow hippys to try the seeds. If I didn’t like them, I could move on to something else weird.

Ok, seriously people, they don’t taste like anything. If you like tapioca, you will like them. If you don’t like tapioca, grind them up and drink them in a shake, use them like a flour, so on. There are tons of uses for the nutrient packed seeds. Here is a short list of benefits these poppy seed like beauties contain:

Full of omega-3’s (improves mental performance)
High in fiber
High in protein
High in calcium
High in antioxidants
Helps with weight loss (gives you a full feeling)
Redeuces inflamtion (great for those with arthiritis)
Absorbs extra acid (great for reflux sufferers)
Lowers cholesterol
Lowers the risk of heart disease

With all of these benefits and no taste, I will be adding these to whatever I can. The reccomended amount for an adult is 2 tablespoons a day. An easy amount to add to a morning smoothie, shake, eggs, yogurt, cereal, toast, or even sorbet for dessert. Honestly, I would reccomennd starting off with the recipe below as an introduction. It’s an easy recipe to make, and tastes amazing! The chia seeds act as the thickener. They absorb the liquid and grow 8 times in size. The gelatenous coating creates the pudding like texture. The hardest part in making this is waiting for it to thicken. It will start thickening immediately, but I noticed the greatest consistency 12 hours in.

You can buy these little beauties at your local health food store or by clicking here.

Recipe

2 ripe bananas, mashed

2 cups almond mlik

2 tablespoons real maple extract (vanilla works too)

7 tablespoons chia seeds

Mix the ingredients together in a medium sized bowl. Cover and chill 6 hours. Serve by itself or with fresh berries.

Servings: 8 • Size: 1/2 cup

Calories: 110 • Fat: 6g • Carb: 13g • Fiber: 7g • Protein: 4g •
Sugar: 4g • Sodium: 53mg • Cholesterol: 0mg

03
Jun
2013

Fit Tip of the Day 6.3.2013

categories: Fit Tips, Uncategorized

Marketing is everything. For someone just starting to join the Food Revolution and eat healthier, a food product with the word diet seems appealing. Trust me, I fell for it too, in my early weight loss days. For a long time ‘sugar-free’, ‘diet’ and ‘low-fat’ reeled me in. I bought products that contained these labels religiously. I thought I was doing myself and my family a favor. I couldn’t figure out why I wasn’t losing weight.

Then I learned that there are no free calories. There is an inherent costs to chemical substitutions. We think we are eating healthy by choosing low-fat, sugar free options, but in reality they are more harmful than their original counterparts. If one ingredient is taken out, another equally bad component is usually added in so the flavor isn’t jeopardized.

As consumers, especially consumers trying to purchase healthy consumables, we need to get in the habit of reading labels. My rule of thumb is to try to buy as few products with ingredients that I am not familiar with. I love the Dryer’s commercial with the child trying to pronounce ingredients off of another brands ice cream label. Such chemicals are not in our everyday language, because we don’t know what they are. Food companies don’t want us to know. If they were good for us, we would know. They would be advertising the benefits. I have never seen an ice cream commercial, organic or not, educating the population about healthy benefits. My thought is, if I am going to eat something that isn’t healthy I might as well not poison myself too. So, yes, I will eat the full fat version with the best ingredients, in moderation. Preferably home-made. (Home-made ice cream is the BEST!)

My point is, living a clean diet is all about knowledge. Look for people and brands that support a clean, healthy way of living and learn from them. Don’t get trapped by the buzz words that make you think you are living healthy. Double check labels that contain these words: low-fat, sugar-free, fat-free, reduces cholesterol, helps digestion, natural, reduced sodium, etc. Make sure they do what they claim before you sabotage your goals.

What are some of your favorite truly healthy brands?