Saturday, March 31, 2012

Pizza per Uno with Garlic, Spinach & Fresh Mozzarella (or with Portobello Mushrooms)


Recipe makes 2 pizzas

2 whole-wheat, sprouted-wheat or gluten-free pitas

     OR
2 large portobello caps, stems removed
1/2 cup natural salt-free tomato sauce
1/4 to 1/2 tsp red pepper flakes
2-3 cloves of garlic, pressed or finely minced
1 cup loosely packed spinach or other winter greens, finely chopped
2oz fresh mozzarella, thinly sliced into rounds
2tbsp minced fresh basil leaves

1. Preheat over to 400.
2. In a small bowl combine tomato sauce, red pepper flakes, & minced garlic ; stir to mix well.

3. Place both pitas on a baking sheet. Using a spon, divide sauce mixture evenly between pitas, leaving 1/4-inch border around edges.
4. Sprinkle the spinach & then arrange mozzarella rounds over top of greens, dividing both evenly.
5. Bake for 8-10 minutes, until greens are wilted and mozzarella is melted.
6. Remove from oven, sprinkle with basil, dividing evenly, and serve immediately.

Nutritional Information (1 pizza)
Calories - 183
Fat - 5g

Sat. Fat - 3g
Protein - 13
Fiber - 4g
Sugars - 3g
Carbs - 24g

Source: "The Best of Clean Eating 2" Cookbook, page 195

How to make Chunky Granola



(2) How To Make Chunky Granola Clusters

I have been making granola nearly every week, since my husband loves it and it makes great gifts for friends and family. But I've been slightly perplexed, until now, as to how to get the granola to clump up. I love chunky, clumpy sheets of granola that hold together until you chop them up. I finally found two significant elements, however, that will help you get deliciously clustered granola!

What You Need

Ingredients
1 batch homemade granola, not yet baked
1 egg white

Equipment
Large baking pan, lined with baking parchment
Small bowl or ramekin
Whisk

Instructions

1. Mix your batch of granola. (We really like this recipe!)

2. Whisk an egg white in a small cup until it is frothy and foamy.

3. Stir the egg white into the granola. Spread the granola out in an even layer on your prepared baking sheet, and bake the granola according to the instructions in your recipe.

4. Take the granola out of the oven and let it cool COMPLETELY, preferably overnight, uncovered. When it cools completely it will be clumpy. If you pour it off the baking sheet while still hot it will break up into loose granola and not get the chance to clump up.

5. When the granola is completely cool, break up into clumpy chunks, and transfer to an airtight container for storage.

Additional Notes:

• The granola in the photos is from Melissa Clark's recipe for Olive Oil Granola.

SOURCE OF THIS ARTICLE: the kitchn


***

For every 6 cups or so of oat mix, whisk together 1/4 cup of canola or olive oil, 1/4 cup brown sugar, and 1/4 cup honey in a small bowl.
Toss this syrup together with the oat mix, spread it out on a sheet pan, and bake at 300° for 45-60 minutes, until the mix is crispy.
Stir occasionally, but delicately - you don't want to break up the granola too much, after all!

We've also noticed that clumpier granola seems to have a higher percentage of oats to other ingredients. Oats stick to each other much easier and more firmly than they do with other, heavier ingredients. If it seems like your mix doesn't have a lot of oats, try adding another cup or two of rolled oats before cooking.


***

Yield: about 8 cups

1 lb. (450g) quick oats*
3 cups (750ml/about 300g) coarsely chopped raw nuts and/or seeds (I usually use a mixture of almonds, hazelnuts and pumpkin seeds, but use whatever tickles your fancy)
1 teaspoon ground cinnamon
1/2 teaspoon ground cardamom
1/2 teaspoon ground mace
(or nutmeg)
1 cup, packed (200g) dark brown sugar
1/2 cup (115g/1 stick) unsalted butter
1/3 cup (80ml) water
1/2 teaspoon fine sea salt
2 teaspoons vanilla extract
dried fruit, at your discretion


*if you're not familiar with the difference between quick and regular (also called 'old fashioned') rolled oats, take a look at the pictures here

Preheat the oven to 300F/150C. In a food processor, coffee grinder or blender, grindhalf the oats to a fine powder. In a large bowl, combine the whole oats, ground oats, nuts, seeds and spices. In a microwave-safe bowl (or in a saucepan over medium heat), combine the brown sugar, butter and water and heat just until the butter has melted and the mixture is bubbly. Stir the mixture together until smooth, then stir in the salt and vanilla. Pour this mixture over the oats and nuts, stirring well to coat (I usually do this with my hands). It should be uniformly moist - stir in another tablespoon or two of water if it isn't. Let stand for about ten minutes.

Spread the mixture out on a large baking sheet, separating it into irregular clumps with your fingers, and allowing space between the clumps for the hot air to circulate. Slide into the middle of the oven and bake for 25-30 minutes, or until the top is golden brown. Remove from the oven and stir, gently breaking up the mixture into small-to-medium sized clumps. Return to the oven and bake another 15 minutes or so before stirring again. Repeat the bake-and-stir until the mixture is a uniform golden brown and completely dry; this usually takes 1-1 1/2 hours. Cool completely, then stir in any dried fruit you want to use.

Store in a covered container at room temperature. Serve with milk or plain yogurt and fresh fruit as desired.

SOURCE: http://www.travelerslunchbox.com/journal/2007/6/9/the-lip-ladys-secret-granola.html



New Potato & Turkey Skillet Supper

INGREDIENTS:

Olive oil cooking spray
1 lb ground turkey breast
Sea salt and fresh ground black pepper, to taste
1 lb new potatoes, scrubbed and quartered
pinch dried thyme
3/4 cup low sodium chicken broth
1 lb Swiss chard, thick stems removed, leaves chopped
1 pint grape tomatoes
1 tsp fresh rosemary
pinch red chile flakes, or to taste
Juice 1/2 lemon, plus 4 wedges for serving
1/2 cup crumbled feta cheese



INSTRUCTIONS:

Preheat oven to 425 degrees.

Coat a large (at least 12 inch) oven-proof skillet with cooking spray and heat on medium. Add turkey, season with salt and pepper and cook, breaking up meat with a spoon, until no pink is visible, 5 to 6 minutes. Transfer turkey to a bowl, returning skillet to heat.

Add potatoes and thyme to hot skillet and season with salt and pepper. Transfer skillet to oven and cook until lightly browned and tender, about 20 minutes, stirring once.

Carefully return skillet to stovetop on medium-high heat (leave oven on at the same temperature). Add broth and bring to a simmer. Add chard and stir just until wilted. Stir in tomatoes, rosemary, chili flakes, lemon juice and reserved turkey.

Ensure broth is simmering and transfer skillet back to oven. Cook until tomato skins burst, about 10 minutes, stirring halfway through.

Divide mixture among 4 bowls and top evenly with feta.
Serve immediately with lemon wedges.



Nutrients per serving (1 1/4 cups potato mixture and 2 tbsp feta):
Calories 271; fat 4g; sat. fat 1.5g; carbs 24g; fiber 5g; sugars 4g; protein 35g; sodium 559mg; cholesterol 59mg

Source: "The Best of Clean Eating 2" Cookbook, page 156



Curried Chicken with Peas

1 cup brown rice
1 Tbsp olive oil
1/2 cup chopped scallions
2 cloves garlic, minced
1 lb boneless, skinless chicken breast, cubes
2 Tbsp. mild or hot curry paste
1 cup low-sodium chicken broth
1/2 cup frozen green peas (do not thaw)
2 Tbsp. chopped fresh cilantro
sea salt & fresh ground black pepper, to taste


1. Cook rice according to package directions

2. Meanwhile, heat oil in a large skillet on medium-high. Add scallions and garlic, cook for 1 minute stirring frequently.

3. Add chicken and cook for 2 minutes, stirring frequently, until golden brown on all sies.

4. In a small bowl, whisk curry paste into broth. Add curry mixture to skilley and bring to a simmer over the same heat. Simmer for 2 minutes, until chicken is cooked though.

5. Add peas and cook for 30 seconds, until just tender. Remove from heat, stir in cilantro and season with salt and pepper.

6. Serve chicken over rice.


Nutrients per serving (1 cup chicken mixture and 1/2 cup rice):
Calories 337, Total Fat 7g, Carbs 37g, Fiber 3g, Sugars 2g, Protein 32g, Sodium 393mg, Cholesterol 66mg


Source: "The Best of Clean Eating 2" Cookbook, pg. 144

Pumpkin & Cocount Soup

1 T coconut oil
1 medium white onion, diced
½ t ground cinnamon
½ t ground cumin
Pinch ground nutmeg
3 cups pumpkin puree,, (or sweet potato/squash)
3 cups chicken broth
1 T fresh lime juice
1 cup light coconut milk
¾ cup greek yogurt
6 T raw pumpkin seeds

Heat oil in lg sauce pan on med-hi. Add onion and cook for 5 minutes until soft and translucent.

Add cinnamon, chile powder, cumin and nutmeg and cook for 1 min. Stir frequently.

Add broth and pumpkin; whisk to incorporate until smooth. Add up to 1 cup of water if too thick (soup should coat the back of a spoon).

Boil and reduce heat to med-low and simmer for 5 minutes, stirring frequently.

Remove from heat and add lime juice. Stir in coconut milk and season w/salt and pepper.

Ladle 1 1/2 cups soup into each of 6 bowls, top each with 2Tbsp yogurt and 1 Tbsp pumpkin seeds, serve immediately.



Nutrients (1 1/3 cups): Calories: 189; Fat: 11g; Sat: 5 g; Carb: 17g; Fiber: 5g; Sug: 5g; Prot: 10g; Na: 82mg; Chol: 0 mg


*Source: The Best Of Clean Eating 2, pg. 93

Friday, March 30, 2012

Easy Blender Salsa (Rotel)




Let me introduce you to the easiest salsa you've ever met. It literally comes together in under 5 minutes. Not only is it easy peasy to prepare but it's down right delicious. Unlike pico de gallo, it's more like a salsa you'd get in a Mexican restaurant served with chips before you get dinner.

Ingredients:
1- 14 oz can diced tomatoes
1- 10 oz can orginal Rotel
1/2 small onion, roughly chopped
1 clove garlic, peeled and smashed
1/2-1 jalapeno, seeded or not (depends on how spicy you like it)
1 teaspoon honey
1/2 teaspoon salt
1/4 teaspoon ground cumin
small to medium size handful of cilantro, washed
juice of 1 lime

Directions:
Put all the ingredients in the base of a food processor or good blender and pulse to combine for 30 seconds or so until all the ingredients are finely chopped and salsa is desired consistency. Taste for seasoning and adjust to taste. Serve with chips or over tacos.

Healthy Snack Ideas

from mommefit.ca

Mix 1/2 c cottage cheese, 1/2 c blueberries, 1 tbsp slivered almonds, 1 tsp cinnamon, sprinkle of stevia or 1 tsp maple syrup

Shake made with 1 /2 – 1 scoop protein powder, mixed with 1/2 c almond milk and 1/2 c frozen fruit, ice cubes, more water if needed

Shake made out of 1/2 c nonfat yoghurt, 1/2 c fruit or 1/2 banana, almond milk, ice cubes, more water if needed

Mix 1/2 can tuna, 1/2 c cottage cheese, 1 tsp dijon, 1 chopped celery stalk, 1 tsp seasoning, eat with 1-2 plain rice cakes

Mix 1 c cottage cheese, 1 tbsp raisins, 1 tbsp chopped walnuts, dash cinnamon

Mix 1/2 c cottage cheese, 1/2 c pineapple, 1 tbsp chopped almonds, dash cinnamon

1 hard boiled egg, 1 carrot & 1 celery stalk with 1 tbsp hummus

1/2 c nonfat greek yoghurt, 3 tbsp muesli, drizzle of honey

2 brown rice cakes, 1 tbsp natural almond or sun butter, 2 tbsp homemade strawberry chia jam

8 baby carrots, 8 mini tomatoes, 2 tbsp hummus

1/2 whole grain english muffin, 1 tsp nut butter, 1 oz low fat mozzarella cheese on top

1/2 cucumber, 1/2 c celery and for dipping: 1/4 c nonfat greek yoghurt, 1/4 c cottage cheese mixed with chives, lime juice, salt and pepper

1 apple, chopped and topped with 1 tbsp all natural peanut butter

1/2 c edamame beans, 1 hard boiled egg

1/2 c nonfat greek yoghurt mixed with 1/2 chopped banana and 1 tbsp trail mix

2 protein pancakes (mix egg whites, oatmeal, cottage cheese) made with 1 tbsp cranberries and 1 tbsp chopped walnuts

2 clementines, 10 almonds

Cook 1 whole egg and 4 scrambled egg whites & mix with 1/2 c fresh spinach and 1/4 c salsa and 1 tbsp seasoning

2 brown rice cakes topped with 1/4 mashed avocado, 1 oz low fat mozzarella and 2 slices turkey bacon

1 small homemade protein bar / muffin (check Oxygen magazine for ideas), 1/2 glass milk

a shake made with 1/2 to 1 scoop chocolate protein powder, 1 tbsp almond butter, 1/2 c nonfat milk, 1/4 banana, ice cubes, more water if needed

Thursday, March 29, 2012

Vanilla Avocado Banana “Ice Cream” (Vegan, Dairy-Free, Soy Free, Gluten Free)




1 ripe avocado
1 medium banana (previously frozen in chunks is optimal)
1 tsp vanilla extract
1/2 c milk (nut milk, vanilla flavored nut milk, milk, cream, vanilla Coffeemate, or water)
1/2 c sugar (add/reduce/omit as desired, or use stevia or vanilla NuNaturals stevia drops, to taste, or agave)
1 cup ice cubes (optional)

Blend everything in Vita-Mix or blender until smooth.

Vita-Mix Tips: If you are using a Vita and the mixture is extremely thick, add more milk/agave/splash of water until blending is easier and blend on High. Don’t be afraid of High. Better to do this on High for shorter duration than lower speed/longer duration.

Store in container in the freezer. Mixture will freeze solid in the freezer and if so, let thaw for 5 minutes on countertop until you can scoop it out.

Note: After a week, this ice cream had not turned brown even though avocados tend to oxidize rapidly. And, the flavor still tasted spot-on.

Garbanzo, Tomato, and Cilantro Salad with Lime and Chile Dressing (with or without avocado)



(4 servings, recipe created by Kalyn with inspiration from a blog that no longer exists)

Ingredients:
1 can garbanzo beans (chickpeas), rinsed well and drained
4-5 tomatoes or 1 cup cherry or grape tomatoes, diced in 1/2 inch pieces
1/2 cup green onion, sliced
1 cup (1 large bunch) cilantro, washed, dried, and chopped coarsely with chef's knife or food processor
1 avocado, diced (optional, but good)

Dressing Ingredients:
2 T fresh lime juice (plus 2 tsp. more for avocado, if using)
2 T extra-virgin olive oil
1/4 tsp. ground Chipotle chile powder (I used Penzeys, you could substitute hot sauce if you don't have ground Chipotle)
1/2 tsp. chile powder (mild)
1/2 tsp. ground cumin
1/2 tsp. onion powder
zest from one lime
salt, fresh ground pepper to taste

Instructions:
Drain beans into colander and rinse until no foam remains. Let drain well. Mix together the lime juice, olive oil, ground Chipotle powder (or hot sauce), chile powder, ground cumin, onion powder, and lime zest to make the dressing, then put beans and dressing into a plastic container with a snap-on lid and shake a few times to combine. (Use a bowl that's big enough to hold all the salad ingredients.) Let beans marinate in dressing one hour or longer.


If using avocado, peel and dice the avocado and toss it with 2 teaspoons of lime juice. Dice tomatoes, place in colander with a small amount of salt and let tomatoes drain 10 minutes while you dice onions and chop cilantro. (You can skip that step if using cherry tomatoes or if your tomatoes aren't that juicy.) Thinly slice the green onions and wash, dry, and chop the cilantro.


Combine marinated beans with dressing, tomatoes, green onion, and cilantro and stir gently until well combined, then gently stir in the avocado (if using.) Season with salt and pepper to taste and serve.

Persian Rice and Cashew Salad


Persian Brown Rice and Cashew Salad

Makes 6 to 8 side-dish servings

1-1/2 tsp ground cinnamon
1/4 tsp fine sea salt
2 tsp finely grated lime zest
3 tbsp freshly squeezed lime juice
3 tbsp extra virgin olive oil
1 tbsp liquid honey or brown rice syrup
3 cups cooked brown basmati rice or other long-grain brown rice, cooled
1/2 cup chopped pitted dates
3/4 cup thinly sliced green onions
3/4 cup packed fresh mint leaves, chopped
1/2 cup lightly salted roasted cashews, coarsely chopped

1. In a small bowl, whisk together cinnamon, salt, lime zest, lime juice, oil and honey.
2. In a large bowl, combine rice and dates. Add dressing and gently toss to coat. Cover and refrigerate for at least 30 minutes, until chilled, or for up to 24 hours. Just before serving, add green onions, mint and cashews, gently tossing to combine.

Protein Shake Vault



                         
PROTEIN SHAKE BASE:

Start each shake with this base and blend in the extra ingredients to make the flavored shake of your choice!

1/2 Cup Cottage Cheese (or 1 Cup Reduced Fat Greek Yogurt) 

Cottage cheese may sound strange, but TRUST me… this is what makes the ‘MILKSHAKE’ consistency! Also, if you are sensitive to dairy, you can use tofu to get the same consistency!


1 Scoop Protein Powder (around 100 calories per scoop) 


5-10 Ice Cubes (Depending on how thick you like it, use less for a thinner consistency)


1/2 Cup-1 Cup Water (Alter this according to desired consistency)


* optional:
Sweetener of choice

1/2 tsp Xanthax Gum (usually in the gluten free section! Just a pinch makes your shake deliciously thick and creamy!)

                        CHOOSE ADD-INS TO MAKE THE FLAVOR YOU WOULD LIKE:

Peanut Butter Butterscotch Shake 
2 Tbs Sugar Free Butterscotch Pudding Mix
2 Tbs Peanut Flour   -or-     1 Tbs Regular Peanut Butter
Optional: A few drops Maple Extract
Calories: 310 (add 40 if using regular peanut butter)
-
Thin Mint Shake 
2 Tbs Cocoa Powder
2-3 Drops of Mint Extract (Be Careful to Only Add A Few Drops… This Stuff Is Strong!) 

Calories: 250
-
Strawberry Banana Shake 
1/2 Cup Frozen Strawberries
1/2 Banana
Calories: 280

-
Mocha Freeze Shake 
2 Tbs Cocoa Powder
1 Tsp Instant Coffee Powder (or to taste)
1 Tbs Coffee Creamer of Choice
(You may also need additional Stevia packets in this shake to balance out the bitterness of the coffee)
Calories: 200
-
Lemon Cream Pie 
2-3 Tbs Sugar Free Lemon Pudding Mix
Optional: 1 Graham Cracker (or Honey Teddy Grahams) 
 for the top of shake / mixed in

               (You could add this straight to the blender~ it blends up tasting like a ‘pie crust!’) 

Calories: 290
-
Strawberry Shake 
1/2 Cup Strawberries (Fresh or Frozen~ If you are using frozen use less ice!) 

Calories: 220
-
Banana Cream Pie Shake 
1/2 Frozen Banana
2 Tbs Sugar Free Banana Pudding
Optional: 1 Graham Cracker 
(or Honey Teddy Grahams) for the top of shake / mixed in

Calories: 250
-
Oatmeal Cookie Shake
2 Tbs Oats
2 Tsp Chocolate Chips
Dash of Cinnamon 
Optional: 2 Tbs Vanilla or Chocolate Sugar Free Pudding Mix 

Calories: 250

-
Key Lime Pie Shake
1 Tbs Key Lime Juice (Or The Juice of Half a Lime)
2 Tbs Sugar Free Vanilla Pudding Mix
Optional: 1 Graham Cracker 
(or Honey Teddy Grahams) for the top of shake / mixed in

Calories: 230

-

Pina Colada Shake 
1 Tbs Coconut Extract (Found In The Baking Isle by the Spices)
1/2 Cup Pineapple (Fresh or Frozen)
Calories: 220

-
Lemon Raspberry Shake
1/3 Cup Raspberries (Fresh or Frozen)    -or-     2 Tbs Raspberry Fruit Spread
1 Tsp Lemon Juice    -or-    2 Tbs sugar-free Lemon Pudding Mix
Optional: 1 Tsp sugar-free Raspberry Jello Mix
Calories: 210



Dark Chocolate Peppermint Protein Shake & Megan's Chocolate Banana Protein Shake





dark chocolate peppermint protein shake
1 cup unsweetened vanilla almond milk (or milk of choice)
1 scoop all natural vanilla protein powder
1 1/2 T dark cocoa powder
1/4-1/2 t peppermint extract (depending on your taste buds)
1/8 tsp each of xanthan & guar gums
about 10 ice cubes

place all ingredients in a blender and blend until smooth. serve immediately.





---
Thin Mint Protein Shake -- Check out the original recipe here
1.5 scoops chocolate protein powder
1 cup almond milk (regular milk would also work well)
5 ice cubes
1 tsp. Bob’s Red Mill xanthan gum (a must-have for thickness!)
Peppermint extract, to taste (CAUTION: Add a tiny bit at a time. This stuff is strong.)
2 large handfuls fresh spinach


---
Megan's Chocolate Banana Shake
1/2 scoop chocolate flavored protein powder
1/2 banana
1 T. Natural Nut Butter
1 c. milk (any kind you fancy)
1/4 cup ice cubes
 .             optional:
(1) 1 tsp of flaxseed oil
(2) substitute half the liquid for cold press coffee or espresso shots

---
Megan's Creamcicle Protein Shake
2.5 - 3 clementines (40 cal each)
Vanilla protein powder
2 Tbsp. half and half
1/2 cup & 2 Tbsp. cold water
---
Peanut Brittle Shake:
2 Scoops Vanilla Whey Protein Powder
10 oz. Skim Milk
1/2 teaspoon Butterscotch FatFree SugarFree Instant Jello Pudding Mix
1 tablespoon Nut Butter (optional)
Blend until creamy and delicious.

---
* Instant Jello pudding is really a beautiful thing in protein shakes.

It not only has a thickening effect, the many different flavors add an amazing amount of variety to the boring daily post-workout shake.



Smoked Paprika Pork Tenderloin

Serves 4.

INGREDIENTS:

1Tbsp olive oil, divided
1/2 tsp smoked sweet paprika
1/4 tsp ground cumin
1/2 tsp sea salt & freshly ground pepper, divided
1 lb. pork tenderloin, trimmed of visible fat and silver skin, sliced into 12 medallions
1/2 medium white onion, sliced
1 red bell pepper, diced
1 cup frozen corn niblets, thawed and drained
1 cup frozen lima beans, thawed and drained
2 Tbsp chopped fresh cilantro

INSTRUCTIONS:

1. Medium bowl, mix 1 tsp oil, paprika, cumin, 1/4 tsp both salt & pepper. Add prok to bowl and mix until well coated. Set aside.
2. Heat 1 tsp oil in large saute pan on medium-high. Add onion and red pepper, saute for 2-3 minutes stirring frequently.
Add corn and lima beans to pan and cook for 3 minutes mores, stirring frequently. Transfer mixture to a bowl and toss with cilantro and remaining 1/4 tsp of salt & pepper. Set aside. Keep warm.
3. Wipe pan with paper towel. Return pan to stove top and heat remaining 1 tsp. oil on medium high. Add pork to pan and cook for 2 minutes per side for medium-doneness or 3 minutes per side for well done.
4. To serve, scoop 2/3 cup corn-bean succotash onto each plate. Top succotash with 3 slices of pork tenderloin and about 2 tsp. pan juices.

Nutrition info per serving (4oz. pork and 2/3 cup succotash):
Calories 257, Total Fat 6g, Carbs 20g, Fiber 4g, Sugars 3g, Protein 28g, Sodium 424mg

* from "The Best of Clean Eating 2" Cookbook, pg. 136

Creole Dirty Rice with Sausage & Red Beans

serves 6.

INGREDIENTS:

1 cup brown rice
7oz smoked lean andouille sausage
olive oil cooking spray
1 medium yellow onion, dices
1 green bell pepper, diced
3 cloves garlic, minced
8oz dried red beans, soaked overnight in water in a covered pot
1 bay leaf
2 tomatoes, preferably Roma, finely chopped
1 1/2 tsp. Cajun seasoning
sea salt & freshly ground black pepper
4 Tbsp. fresh cilantro, minced

INSTRUCTIONS:

1. cook brown rice according to package directions. Remove from heat & set aside.

2. In medium pot, cover sausage with about 3 inches of water. Bring to a boil, boil 10 minutes. Remove from heat, drain and let cool for 5 minutes before slicing.

3. Heat a large pot on medium high. Mist with cooking oil spray- add onion, green pepper and garlic. Saute for 5 minutes or until cooked through.

4. Drain saoked beans and rinse with cold water. Add beans, bay leaf and 3 cups water to pot with vegetables. Bring to a boil and let it boil for 20 minutes before reducing the heat to medium-low.

5. Cook until beans are soft, stirring occasionally and adding more water as it evaporates, about 2 hours.
- When beans are cooke through and water has reduced to less than 1 cup, add tomatoes and cook for at least 15 more minutes.

6. Remove bay leaf, stir in Cajun seasoning, cooked rice and sausage- cook for about 10 minutes. Season with salt & pepper, garnsih wtih cilantro.



TIP: Feel free to go wtih canned beans instead, just remember to drain and rinse them first. You'll only need to warm them for 5-10 minutes instead of cooking them for 2 hours. And, you can reduce the water from 3 cups to 1/2 c.

NUTRITION per 1-cup serving:
Calories 292, Total Fat 2g, Carbs 53g, Fiber 4g, Sugars 4g, Protein 15g, Sodium 427 mg



From "The Best of Clean Eating 2" Cookbook, p. 126




Holy Moly Guacamole & Tzatziki

First, the Guacamole-

serves 5.

INGREDIENTS:

4 avocados
2 serrano peppers, seeded & minces
1/2 red onion
1 garlic clove, minced
1/2 loosely packed cup of minced cilantro
juice of 1/2 lemon, 2Tbsp
juice of 1/2 lime, 1Tbsp.
1/2 tsp ground coriander
2 Tbsp. extra virgin olive oil
sea salt & ground black pepper
salsa or diced tomatoes, optional

In a large bowl, mix together the first 10 ingredients and mash with a potato masher. Top with salsa or tomatoes.




Second, the Tzatziki

3 cups.

INGREDIENTS:

2 medium cucumbers, peeled and seeded
2 cups non fat plain Greek yogurt
1 clove garlic, smashed
1 Tbsp. fresh dill, minced finely
1 Tbsp. fresh mint, minced finely
1/8 tsp. sea salt
1/4 tsp. freshly ground black pepper
1/4 tsp. red wine vinegar

INSTRUCTIONS:

Finely grate cucumbers and place in center of a clean cloth/dishtowel. Gather ends up and twist to wring out over the sink until cucumber is dry (usually a cucmber will release about 2/3 cup of liquid).

In a large bowl, gently fold cucumbers into yogurt. Mix in garlic, dill, mint, salt, pepper, and vinegar. Chill for at least 1 hour before serving.

Dip will keep for up to 2 days in the refrigerator.

Wednesday, March 28, 2012

White Bean Salad with Roasted Red Pepper, Arugula, and Parsley


Makes about 6 servings

Ingredients:
2 cans white beans (about 2 cups cooked beans)
1 jar (12 oz.) roasted red peppers, chopped (one jar is about 2/3 cup chopped roasted red peppers)
2 cups chopped arugula, about 4 oz. (arugula is also called rocket or rucola)
1/4 cup sliced green onion (scallions)
1/2 cup chopped flat leaf parsley
sea salt and fresh ground black pepper to taste

Dressing Ingredients:
2 T balsamic vinegar
2 tsp. Spike Seasoning (optional but highly recommended)
4 T extra-virgin olive oil

Instructions:
Drain beans into colander and rinse well with cold water until no more foam appears, then let beans drain at least 15 minutes. Pat dry with paper towels if they still look wet when you're ready to put the salad together.


Drain red peppers and chop into 1/2 inch pieces. Chop parsley, green onions, and arugula and put into large bowl with the red peppers, then gently mix in beans.


Whisk Spike Seasoning into the balsamic vinegar, then slowly whisk in olive oil. Toss dressing with salad ingredients, season to taste with sea salt and fresh ground black pepper and serve. This will keep in the refrigerator for a day, although the arugula will get pretty wilted after that.


from Kalyn's Kitchen, check out the recipes,

Monday, March 26, 2012

Oatmeal Muffins [4 recipes]

Oatmeal Banana MuffinsOatmeal muffins have a wholesome, satisfying flavor and texture that makes you feel like you're eating something that's both delicious and nutritious. The moist, cakey inside of an oatmeal banana muffin is hard to beat, especially when paired with a cup of hot tea or coffee on a cold winter day.One of the benefits of cooking with oats is the fact that oats naturally lower the bad cholesterol in your bloodstream. The fiber in oatmeal acts to fill you up and cleanse your digestive system, serving two healthful purposes: to help you eat less and to process the food already in your digestive tract. Most muffin recipes aren't good for you, but if you replace some of the oil with mashed bananas or applesauce, you can make delicious oatmeal muffins that are really healthy. If you are trying to eat low sugar as well, exchange the sugar in the recipe for Splenda.

This oatmeal muffin recipe is healthful and delicious. Use it as a base recipe and experiment by adding in other healthy ingredients.

Ingredients :
2 cups oatmeal (old fashioned, slow cooking kind)
2 teaspoons baking powder
1 overripe banana
½ cup applesauce
¾ cups skim milk
2 egg whites
2 teaspoons vanilla
½ teaspoon salt
2 teaspoons cinnamon
½ cup Splenda

Heat oven to 350 degrees. Line muffin tins with liners.

In a mixing bowl, combine oatmeal, baking powder, salt, Splenda and cinnamon and mix.

In a separate bowl, mash the overripe banana with a fork. Stir in applesauce, milk, egg whites and vanilla. Stir with a wooden spoon until well blended.

Add in oatmeal mixture. Mix just until ingredients bind together and are well combined.

Spoon muffin batter into muffin liners. Bake until muffins are slightly browned on top and a toothpick comes clean when inserted in the center of a muffin. - Serve warm.

* If you wish to enhance the banana flavor, eliminate the applesauce and use two small overripe bananas instead of one. Or, if you want to bake straight oatmeal muffins, replace the banana with more applesauce and add in a teaspoon of nutmeg.

* For a higher fiber oatmeal muffin, consider sneaking some bran into the recipe. Ground flax seed is another good source of fiber. Still others like to add slivered almonds, dried cranberries or chopped walnuts. However you do it, enjoy your healthy oatmeal muffins!
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Tosca's Applesauce Oatmeal Muffins 

Ingredients:
1 cup Dry old-fashiond oatmeal flakes
1 cup Unsweetened applesauce
1/2 cup Skim milk, soy milk, rice or almond milk (your choice)
2 Egg whites, beaten
2 tbsp Ground flaxseed
2 tbsp + 1 tsp canola oil
1 tbsp Baking powder
1/2 tsp Baking soda
1 tsp Cinnamon
1/2 tsp Ground nutmeg
3/4 cup Whole wheat flour
1/4 cup Dried cranberries
1/4 cup Dried cherries
1/4 Raisins

Preparation:

Preheat oven to 375 F. Prepare muffin tin by lining with paper or silicon liners, or cooking spray.

Combine oatmeal, applesauce, milk, eggs, flax and oil in a medium bowl. In another medium bowl, combine dry ingrediants, including dried fruit. Make a well in the center of the dried ingrediants and pour wet ingrediants into it. Stir until all ingrediants are just combined.

Using small ladle, fill muffin cups 2/3 full. Bake 15 - 20 minutes. Cool on wire rack.

Nutrition Information: Calories: 120 ; Total Fat: 3 ; Carbohydrates: 20 ; Protein: 3 ; Fiber: 3
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Baked Oatmeal Snack Bars
Ingredients:
1.5 cups rolled oats
1/2 cup chopped walnuts [or any nuts you like]
1/2 cup dried fruit (any you like – raisins, cranberries, dates, figs)
1/4 cup seeds (any you like – sunflower, pumpkin, flax, sesame)
1 tsp cinnamon
1 tsp kosher salt
1.25 cups skim milk
1 egg
1 tsp vanilla

Method:

Preheat oven to 350.   Mix dry ingredients.      Mix wet ingredients.
Pour wet into dry. Stir to combine.

Pour into a 9×9 baking dish either coated in cooking spray or lined with parchment.
Bake for 40 minutes.
Cut into 9 squares. 

Each bar is appx. 170 calories, 3 grams fiber and 5 grams protein. [Cut into 12 squares reduces calories to about 125 calories per square]
* The variations are endless: cranberries, coconut, all kinds of dried fruit, nuts, etc.
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Clean Eating Applesauce Pumpkin Oatmeal Muffins

Ingredients:
2 cups Old Fashioned Oatmeal
1 cup Unsweetened Applesauce
1 cup Pumpkin Puree
2 Eggs
2 Egg Whites
1 cup Light Vanilla Soymilk
1 cup Unbleached All Purpose Flour
1/2 cup Whole Wheat Flour
1/2 cup Organic Sucanat
2 Tbsp Baking Powder
2 tsp Baking Soda
2 tsp Cinnamon
2 tsp Pumpkin Pie Spice
1 cup Golden Raisins (optional but included in Nutrition Facts)

Raw Unsalted Pumpkin Seeds to sprinkle on top (I used about 1.4oz )

Directions:

Preheat oven to 375 and line muffin pan with liners or spray with nonstick spray.

First combine all wet ingredients.

Then combine all dry ingredients and make a well in the middle. 
Pour in wet ingredients and mix together. Then fold in raisins.

Fill Muffin Cups 2/3 of the way full and then sprinkle the top with pumpkin seeds. 

Bake for 15-20min until the tops are golden brown.

Nutritional Information:
Number of Servings: 24  -  Calories 137, Total Fat 5.4g, TotalCarbs 17g, Fiber 3g, Protein 5.7g