Archive for October, 2010
We are a family of fruit lovers. My husband eats grapes and pineapple almost everyday and my son loves apples and bananas. My daughter is a fruit freak – if there is fruit around, no matter what it is, she’s usually eating it. While we rarely add anything to our fruit, on special occasions I like to break out the fruit dip – healthy eating style of course! For my kids combined Halloween themed birthday party this year we took a seasonal fruit – apples – and cut them into bite sized slices and paired them with natural peanut butter and this super yummy fruit dip. A word of caution – this dip is so yummy that it’s hard to remember to eat the fruit with it!
- Combine yogurt cheese and honey into a small container. Carefully stir together. The more you stir the more the yogurt cheese will lose it’s thickness.
- Serve immediately or refrigerate until ready to use.
Makes 8 servings.
Serving size 2 tbsp.
Nutrients per serving: Calories: 36, Cal. from Fat: 0, Total Fat: 0g, Sat. Fat: 0g, Carbs: 4g, Fiber: 0g, Sugars: 4g, Protein: 0g, Sodium: 0mg, Chol: 0mg
The amount of honey you will need will depend on what type of yogurt you used to make your yogurt cheese. Start with 2 tbsp and gently stir in – don’t overstir! Taste a bit and if it’s not sweet enough add more honey. Any unused fruit dip can be stored in a sealed container in the refrigerator for about 5 days.
The first time I had carrot cake was at the Boat House restaurant in San Diego, CA. With so many tempting chocolate choices to choose from, why would I want carrot cake? Well, the waiter convinced me they were a customer favorite so I tried it, and….I was hooked (no pun intended – get it? Boat House restaurant – hooked?). Anyway, this is my healthy version, still dense, moist and spicy and the topping is lick your fingers yummy, even though it’s not cream cheese. Try them and see for yourself.
- 2 1/2 cups whole wheat pastry flour
- 1 tsp baking soda
- 1 tbsp baking powder
- 1 tbsp ground cinnamon
- 1/2 tsp ground ginger
- 1/4 tsp grated nutmeg
- pinch ground allspice
- 1/2 cup chopped pecans plus 1/4 more if used for topping
- 1/2 cup raisins, chopped
- 3 egg whites
- 1/4 cup date sugar or raw coconut crystals
- 2 tbsp safflower oil
- 1 tsp pure vanilla extract
- 1 can (6 ounces) frozen unsweetened apple juice concentrate
- 1 can (8 ounces) unsweetened crushed pineapple in juice
- 3 cups grated carrots
- Preheat oven to 350 degrees.
- Place 22-24 liners in cupcake pans.
- Combine flour, baking soda, baking powder, cinnamon, ginger, nutmeg and allspice in mixing bowl. Whisk thoroughly.
- Combine egg whites, oil, vanilla, apple juice, pineapple (with juice), and carrots in separate bowl and beat well.
- Add liquid to dry ingredients, mixing until flour disappears. Fold in raisins and nuts.
- Spoon batter into cupcake pans about 3/4 full.
Bake approximately 25 minutes or until toothpick inserted into center comes out clean.
Cool 5 minutes and remove cupcakes from pan.
- Just before serving top with Honey Yogurt Fruit Dip as your frosting.
Makes 22 – 24 servings.
Serving size 1 cupcake.
Nutrients per serving: Calories: 135, Cal. from Fat: 18, Total Fat: 2g, Sat. Fat: 0g, Carbs: 25g, Fiber: 3g, Sugars: 10g, Protein: 2g, Sodium: 34mg, Chol: 0mg
Leftover cupcakes can be stored in an airtight container at room temperature for 1 day. After that cupcakes should be stored in the fridge for up to 3 days.
Make sure that you don’t put the frosting on until you are ready to serve your cupcakes. If you must frost beforehand you will need to refrigerate the cupcakes.
With a 4 and 5 year old running around the house, I love recipes that I can put together and bake without worry! This is a quick and easy dish that is a snap to throw together and very kid friendly! An even bigger bonus is you can put this entire dish together and freeze for up to 2 months before use! Just thaw and bake – pretty easy, huh?!
- 2 cups cooked rice (brown rice or wild grain rice works best)
- 6 ounces shredded low fat Monterey Jack cheese, divided
- 1 1/2 cups cooked, chopped chicken breast
- 1/2 cup Yogurt Cheese or sour cream
- 1/2 cup finely chopped red onion
- 1/3 cup egg whites
- 1 cup organic yellow sweet corn (you can use frozen, fresh or canned)
- 1 tbsp jalapenos (optional)
- 1/4 cup finely chopped cilantro (optional)
- Preheat oven to 350 degrees.
- Combine rice, cheese (save a handful of cheese to use as a topping), chicken, yogurt cheese, onion and egg whites in a large bowl (if using cilantro and jalapenos add them to the mixture). Mix well.
- Transfer mixture into an 8×8 glass dish and top with remaining cheese.
- Bake for 45 to 50 minutes or until knife inserted in center comes out clean.
Makes 9 servings.
Nutrients per serving: Calories: 155, Cal. from Fat: 39, Total Fat: 4g, Sat. Fat: 2g, Carbs: 9g, Fiber: .5g, Sugars: 0g, Protein: 16.5g, Sodium: 158mg, Chol: 71.5mg
To prepare this dish for the freeze ahead option follow steps 1-3. Do NOT bake! Cover and freeze for up to 2 months. Thaw overnight in the refrigerator. Uncover and preheat oven to 350 degrees. Bake for 60-70 minutes or until knife inserted in center comes out clean.
Leftover casserole can be stored in an airtight container in the fridge for up to 3 days.
Whoever first thought to roll some ground meat into a ball was a genius! I love meatballs! They are so versatile…you can top your spaghetti with them, throw them on a sandwich, mix and match some sauces to change them up or even eat them cold the next day. Along with being super tasty you also get a good dose of fiber, vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin K, biotin, potassium, thiamine and beta-carotene! Oh, and did I mention only 60 calories and less than 2 grams of fat?!
- 1 1/2 pounds organic grass fed lean ground turkey, chicken or beef (To make a vegetarian/vegan version check out this recipe)
- 3/4 cup finely chopped onion
- 1 medium carrot, finely chopped
- 1 egg or 3 egg whites
- 3/4 cup Homemade Breadcrumbs
- 1 tbsp dried parsley
- 1 tbsp dried basil
- 1 tbsp oregano
- 2 cloves garlic, minced
- 1 tsp sea salt
- 1 tsp black pepper
- 2 tbsp flaxseed
Preheat oven to 400 degrees.
In a large bowl mix together egg, breadcrumbs and spices.
Now add the remaining ingredients and mix well.
Using a small spoon scoop out about 2 tablespoons worth of meat mixture and roll with hands into a ball. Place each ball on a cookie sheet – I line my sheet with non-stick foil for super easy clean up!
Place formed meatballs in hot oven and bake for 20 minutes or until golden brown.
Makes 55-60 meatballs.
Serving size 4 meatballs.
Nutrients per serving: Calories: 60, Cal. from Fat: 13, Total Fat: 1.5g, Sat. Fat: <.5g, Carbs: 4g, Fiber: .5g, Sugars: .5g, Protein: 11.5g, Sodium: 62.5mg, Chol: 36mg
For a gluten free recipe make sure to use gluten free breadcrumbs.
My husband loves having these meatballs in his lunch the next day – they really are yummy as leftovers! You can also use them in a sandwich – place 4 meatballs in a pita pocket and top with some pizza sauce for a delicious sandwich. My kids LOVE eating these with little plastic toothpicks and using Homemade Ketchup as a sauce. I dip them into Homemade BBQ sauce and they are to die for! They are delicious dipped in Homemade Ranch Dressing too! Experiment with your favorite sauces and dips and create an ever changing meal!
To freeze simply place meatballs in a freezer bag and store in a freezer. Thaw in the refrigerator about 5 hours or defrost in a microwave.
If you’re wondering why the Halloween theme is used in the picture it wasn’t just to highlight the pretty color of the carrots in the recipe! We served these meatballs for my kids combined birthday party and we did a Halloween theme. These are a terrific dish to serve at a party or potluck. Place the cooked meatballs in a slow cooker or crockpot and set to warm until ready to serve.
Great read for beginners and inspiration for the experienced clean eater.
Diane A. Welland, M.S., R.D. author of The Complete Idiot’s Guide to Eating Clean states “Ditch the processed foods and get your fill of nutritious, all-natural food”. That’s just what this book does, fills you with good and basic information about nutritious food including some great recipes without the hype and glamorous success stories of yet another celebrity diet. As the introduction explains, the book is divided into six parts, each one addressing a different aspect of eating clean. Part 1, “The ABC’s of Being Clean”. Part 2, “Jump-Start Your Morning”. Part 3, “Light Bites”. Part 4, “Lovely Lunches”. Part 5, “Dinner Designs”. Part 6, “Sweet Endings”.
For the beginner the book is easy to read, understand and implement into everyday living. There is some basic information about processed food, food additives (which even as an experienced clean eater I found helpful) and refined foods. Extras are included frequently about definitions, tips and tricks, foods to avoid and cultivating good habits.
The experienced clean eater will also find a quick reference to useful information on food labels, definitions of additives, sugar disguises, preservatives, and artificial colors and flavors. There are kitchen shortcuts to help you manage your time and plan ahead to help ensure you stay on track. So many of my failures have been due to lack of time and planning. I have been out and by the time I get home I’m starving so I reach for the easiest thing. I tell myself, I’ll just have a bite or two until I can get a meal prepared and “poof” I have eaten a whole bag of tortilla chips.Granted they are whole grain, low sodium chips but still, not a good choice. There are not only basic recipes like a Loaded Black Bean Burrito but some old favorites tweaked a bit, like the Ultimate Tuna Salad Sandwich made with fresh yellowfin tuna, hard boiled egg and dried cranberries. A few more evolved recipes such as Avocado and Corn Crab Cakes or Pork Tenderloin with Cherry Sauce take it up a notch.
Overall there are over 140 clean food inspired recipes from breakfast to dessert. This book might not be the first you turn to for recipes if you are cooking for a family with young children but it’s a good book for information and help on starting out on your eating clean journey and recipes that even the most inexperienced cook can make to impress friends and family and keep you on the path to better health and a fuller life. I would say this is a good book to add to your collection for cooks of all levels.
French toast is so easy and yet so elegant. This is another favorite of my grandchildren. I make this french toast a little different for them with what they call circle bread, which is just a sliced whole wheat baguette. It makes cute little child sized circles of tres bonne (very good) french toast.
- 1 cup low fat milk
- 3 large eggs
- 2 tbsp raw honey or coconut nectar, warmed in microwave for 20 seconds
- 1/4 tsp salt
- 8 slices day-old whole grain bread
- 1/2 tsp sunflower oil
- 2 tsp raw coconut crystals
- 1 tsp cinnamon
- Mix together coconut sugar and cinnamon, set aside.
- In medium size mixing bowl, whisk together the milk, eggs, honey and salt.
- Pour the mixture into a pie pan. Rub 1/2 teaspoon or so of oil evenly over a griddle or non stick saute pan with a paper towel or spray with a mister. Heat pan to medium low.
- Dip 1 piece of bread into egg mixture, allow to soak for 30 seconds on each side. Carefully place it on pan, the bread is wet and heavy and breaks apart easily. Repeat with the second piece of bread, cooking 2 slices at a time until golden brown, approximately 2 to 3 minutes per side.
- Remove from pan and immediately sprinkle evenly with the sugar-cinnamon mixture so that it melts into the toast. You can also skip the sugar-cinnamon mixture and serve with real maple syrup or fruit puree, etc.
Makes 8 servings.
Serving size 1 slice of bread.
Nutrients per serving: Calories: 173, Cal. from Fat: 32, Total Fat: 3.5g, Sat. Fat: .5g, Carbs: 27g, Fiber: 2g, Sugars: 5.5g, Protein: 6g, Sodium: 292mg, Chol: 79.5mg
This french bread freezes really well. After cooling completely, place one or two pieces in a freezer bag, seal tightly and put in freezer. To heat, put 1 piece of toast on a microwave safe plate and heat for 20-30 seconds.
Just about everybody has a chicken soup recipe. Whether you like it with rice , noodles or dumplings it just makes you feel good. I came up with this recipe to take to a friend that had just gone through a round of chemo. I was looking for something nourishing yet light and since I knew that she liked Asian flavors I was inspired to put together this chicken soup variation.
- 4 cups low sodium organic chicken broth (or vegetable broth)
- 1/2 cup celery, diced
- 1/2 cup onion, diced
- 1/2 cup carrot, diced
- 1 clove garlic, minced
- 1/4 tsp grated fresh ginger
- 2 tbsp low sodium soy sauce or tamari (use a gluten free soy sauce for a gluten free option)
- 1 tbsp sesame oil
- 1 cup cooked diced chicken breast (omit for a vegetarian/vegan soup)
- 4 oz (1/2 can) sliced water chestnuts
- 1/2 cup snow peas, strings removed
- 1/2 cup mushrooms, thinly sliced (optional)
- 1 cup cooked brown rice (or noodles of your choice)
- 2 scallions, thinly sliced (optional)
- In a stock pot combine chicken broth, celery, onion, carrot, garlic and ginger.
- Simmer over medium heat about 10 minutes. Add soy sauce, sesame oil, chicken, mushrooms (if using) and water chestnuts and simmer an additional 5 minutes.
- Add snow peas and rice, simmer 1 more minute.
- Garnish with a few more sprinkles of sesame oil and scallions if desired.
Makes approximately 4 servings.
Serving size 2 cups.
Nutrients per serving: Calories: 198, Cal. from Fat: 140, Total Fat: 5.5g, Sat. Fat: .5g, Carbs: 18.5g, Fiber: 2g, Sugars: 1g, Protein: 16.5g, Sodium: 504mg, Chol: 37.5mg
This soup works well in a slow cooker too if you are going to be out for the day. The wonderful smell that greets you when you return home will make your mouth water. Just put all the ingredients, except the rice, in the slow cooker, set on low 6 hours. Serve over cooked rice. If using noodles add them to the pot after 6 hours, turn to high and cook one hour more.
To make this a vegetarian/vegan soup, omit the chicken, substitute vegetable broth for the chicken broth and add 1 cup bean sprouts and 1 cup chopped bok choy. Of course, it won’t be chicken soup anymore but it will be very good just the same.
My list of reasons why I LOVE autumn are numerous to say the least! Making soups and stews are right near the top. I immediately fell in love with this stew at first bite! It’s so flavorful and then you get to a little surprise – a crisp water chestnut and it brings such a great texture to this stew. As an added bonus this stew freezes extremely well! I love that I can easily pop a container into the microwave for an easy fall lunch or super quick dinner. Enjoy!
- 1/3 cup whole wheat flour
- 1 tsp sea salt
- 1/2 tsp black pepper
- 1 tbsp dried oregano
- 1 tbsp dried basil
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 3 lbs lean, boneless grass fed beef sirloin, cut into 1 inch chunks
- 4 cloves garlic, minced
- 2 medium sweet onions, peeled and finely chopped
- 4 medium carrots, peeled and chopped
- 4 medium celery stalks, trimmed and chopped
- 2 medium sweet potatoes, peeled and cut into small chunks
- 1 1/2 cups frozen green peas
- 1 cup sliced water chestnuts
- 1 can (12 ounces) tomato paste
- 3 cups low sodium beef or vegetable stock
- olive oil
- Start by trimming away any fat that is on your beef. Cut into 1 inch thick cubes.
- In a large Ziploc bag, place flour, sea salt, pepper, oregano, basil, garlic powder and onion powder. Seal bag and mix ingredients. Now add your beef and shake to coat each piece of meat. Refrigerate for at least 15 minutes.
- Lightly mist a large skillet with olive oil and set on medium heat. Remove meat cubes from flour mixture and place in skillet. Brown each side of meat – about 1 minute each side. Depending on the size of your skillet you may need to brown the pieces in 2 or more batches.
- Once the meat is browned remove from skillet and place in your slow cooker.
- Add all remaining ingredients, gently mix and set slow cooker on high. Cover and cook for 6 hours.
Makes approximately 8 servings.
Each serving is 2 cups of stew.
Nutrients per serving: Calories: 210, Cal. from Fat: 21, Total Fat: 2g, Sat. Fat: 1g, Carbs: 31g, Fiber: 5g, Sugars: 10g, Protein: 17g, Sodium: 200mg, Chol: 34mg
Leftover stew can be stored in an airtight container in the fridge for up to 3 days. Stew can be frozen in freezer safe containers in the freezer for up to 6 months.
For a gluten free meal replace the whole wheat flour with a gluten free flour of your choice.
My daughter is obsessed with little things – little toys, little figures, she’s not picky as long as it’s little. I swear she gets that from me because when it comes to food I love little bites of things – hors d’oeuvres are so my thing! These little rolls are so easy to make and are great as a lunch, snack or as the perfect plate of appetizers for a potluck. Pair them with a side of Savory Peanut Dipping Sauce for the ultimate meal!
- 4 spring roll skins or rice paper wrappers (these can be found at your local Asian market or in the Asian foods section of your local grocery store)
- 1 medium carrot, julienned in about 2 inch strips
- 1 cucumber, julienned in about 2 inch strips
- 1 avocado, sliced into 2 inch strips
- purple cabbage, leaves cut and trimmed of veins
- leaf lettuce, leaves cut from base
- Savory Peanut Dipping Sauce
- bamboo rolling mat (optional)
- In a shallow dish (big enough to place a sheet of the rice paper) heat about 1 inch of water. Water should be hot to the touch.
- Submerge a single sheet of rice paper for about 3-4 seconds. Paper should be flimsy and soft but not falling apart.
- Place soaked rice paper on bamboo rolling mat or a damp towel. Next layer on your ingredients starting with the leaf lettuce, cabbage, avocado, carrot and then cucumber.
- If using the bamboo rolling mat, start by flipping the top over just a few inches and then continue to roll the mat forward – make sure to press somewhat firmly to get a tight roll. If using a damp towel then you will want to roll the top of the paper forward while holding the ingredients towards the middle of the roll.
Continue rolling forward while you press the ingredients inwards. This step takes some practice but it’s so worth a few tries when you sample the end product!
- Once your roll is complete cut into 1 inch pieces and serve!
Makes 24 servings.
Serving size 1 roll.
Nutrients per serving: Calories: 15, Cal. from Fat: 7, Total Fat: >1g, Sat. Fat: 0g, Carbs: >1g, Fiber: .5g, Sugars: 0g, Protein: 0g, Sodium: 4mg, Chol: 0mg
You can change up the ingredients to suit your taste. I like using left over brown rice or quinoa as a base inside the rice paper and layering with carrots, cucumber and avocado. If you are struggling with trying to roll your sushi click here for a video on the technique – it’s slightly different then how I roll mine but it works the same!
I fell in love with peanut sauce years and years ago. I love using it in my stir fry, with noodles, rice or Thai Lettuce Wraps – I could go on and on! Needless to say that when I starting eating healthy finding a delicious peanut sauce was on my to do list. Here is my favorite peanut sauce to date – it’s so very savory! I hope you enjoy it as much as I do!
- 2 tbsp smooth natural peanut butter
- 2 tbsp low sodium tamari or soy sauce
- 2 tsp rice wine vinegar
- 1 clove garlic, minced
- red pepper flakes (optional)
- 1 tsp sesame oil (optional)
- Mix together all the ingredients until smooth.
Makes 2 servings.
Nutrients per serving: Calories: 111, Cal. from Fat: 75, Total Fat: 8g, Sat. Fat: 1g, Carbs: 2g, Fiber: 1g, Sugars: 0g, Protein: 5g, Sodium: 352mg, Chol: 0mg
Store leftover peanut sauce in the fridge for up to 1 week. You can also freeze for use later on.
For a gluten free sauce make sure to use gluten free tamari or soy sauce.