Beef Stir Fry with caramelized onions and bell peppers

Serves: 4 Hands-on-time: 15-20 minutes

INGREDIENTS:

1 cup quinoa

1 Tbsp olive oil

1 cup chopped yellow onion

3 cloves garlic, minced

1 each yellow, orange, and green bell pepper, chipped

1 cup chopped roasted red peppers

1 lb lean beef tenderloin, trimmed of visible fat & cut into thin strips

1 cup low-sodium beef broth

1/4 cup chopped fresh basil

sea salt & freshly ground black pepper, to taste

INSTRUCTIONS:

1. Cook quinoa according to package directions, set aside

2. Meanwhile, heat oil in a LARGE skillet on medium-high. Add onion & garlic, cook for 3 minutes or until the onion is soft.

3. Add bell peppers and roasted peppers and cook for 2 more minutes, until onions are golden brown.

4. Add beef and cook for another 2 minutes, stirring frequently.

5. Add broth and bring to a simmer over the same heat. Simmer for 2 minutes, until the steak is cooked through.

6. Remove from heat, stir in basil and season with salt and pepper. Serve beef mixture over quinoa.

NUTRIENTS PER SERVING (1 1/2 cups beef mixture and 1/2 cup quinoa):

Calories 377

Total Fat 11g

Carbs 40g

Fiber 6g

Sugars 7g

Protein 31g

Sodium 316g

Cholesterol 60mg

[Recipe from "The Best of Clean Eating 2" p. 123]

Paleo for Valentine’s Day: Dark Chocolate Truffles

Time: 2 hours, 25 minutes active

Yield: 2 to 2 1/2 dozen truffles, depending on size

Ingredients

For the Truffles

5 oz. bar dark baking chocolate (I used Green & Black’s 70% Cocoa Organic Baking Chocolate)

1 1/2 tbsp. unsalted butter (or coconut oil*)

1/4 cup coconut milk

*The coconut milk in this recipe does not come through in the final product, particularly if you’re using a very dark chocolate. If you want a hint of coconut, use coconut oil instead of butter.

Toppings

The truffles can be rolled in various topping– finely chopped nuts, toasted coconut, cocoa powder, etc. I used about 1/8 cup of unsweetened toasted coconut and 1/4 cup each of pecans and pistachios, though walnuts or hazelnuts would be equally wonderful.

The coconut can be toasted in a skillet on the stove over low heat for 5-10 minutes, watching carefully to avoid burning.

Directions

Chop chocolate finely into shards. Place in a bowl with butter or coconut oil. Carefully melt the chocolate and butter, either by placing the bowl over a saucepan
with a few inches of simmering water (the bowl should not actually touch the water)or very slowly in the microwave. For the
microwave method, zap it for 30 seconds, then remove and stir, continuing to alternate microwaving and stirring until all the chocolate has melted. It’s important to keep a close eye on the chocolate during the process, as it can quickly scorch.

When chocolate and fat are combined, allow it to cool for a few minutes while you bring the coconut milk to a simmer. When you start to see small bubbles forming, remove it from the heat and allow to cool for 1 minute.

Slowly fold the coconut milk into the melted chocolate mixture, scraping the sides of the bowl toward the center until completely combined.

Pour chocolate mixture into a 6x6ish container and place in the refrigerator for 1 hour.

The chocolate should be firm when removed from the fridge. Allow it to warm slightly while you prepare the various toppings.

Using a melon-baller or teaspoon, make small scoops of chocolate, forming into smooth balls with your hands. (This is the messy part.) Roll in desired topping and place on a cookie sheet lined with parchment.

When all chocolate has been rolled and dipped, place cookie sheet back into refrigerator for 10-20 minutes to firm up again. Truffles should be served at room temperature.

Check out The Modernist Cavegirl and all her Paleo adventures

Homemade Cliff Bars (no bake!)

There is plenty of room for variation here, so let your mind and tastebuds run wild. I have a few variation ideas to get you started. And yes, you can definitely double this recipe and press into a 13x9-inch pan insteads of an 8-inch pan.

1 and 1/4 cups crisp rice cereal (e.g., I like Erwhon Crisp Brown, but Rice Krispies are fine)
1 cup uncooked quick-cooking oats
2 tablespoons ground flaxseed/flaxseed meal *Chia Seeds are used for nutritional info
1/4 cup finely chopped dried fruit (e.g., raisins, dried cranberries, dried cherries, etc.) *1/8c. raisins 1/8c. dried cranberries are used for nutritional info
1/4 cup finely chopped nuts or seeds (pepitas are great) *1/8c. pepitas 1/8c. cashew pieces are used for nutritional info
1/3 cup brown rice syrup
1/2 cup nut butter (preferably natural, well-stirred, but creamy is fine, too) *Maranatha Almond Butter are used for nutritional info
1 teaspoon vanilla extract
Optional: 1/2 teaspoon ground cinnamon

Combine the rice cereal, oats, flaxseed meal, dried fruit, and nuts in a large bowl.

Combine the syrup and nut butter in a small saucepan over medium heat, stirring until melted and well-blended (alternatively microwave in small microwave-safe bowl 30-60 seconds until melted). Stir in vanilla until blended.

Pour nut butter mixture over cereal mixture, stirring until coated (use a wooden spoon at first, then get your hands in it. It will be sticky, but this way you can really coat everything. Just scrape off your hands when you're done). Press mixture firmly into an 8-inch square pan (sprayed with nonstick cooking spray) using a large square of wax paper (really tamp it down). Cool in pan on a wire rack and chill at least 30 minutes to help it set. Cut into 12 bars. (Wrap bars tightly in plastic wrap and store in the refrigerator).

Variations:
Chocolate Chip Cookie
Replace the dried fruit with an equal amount of semisweet miniature chocolate chips (or carob chips). Combine the cereal mixture with the syrup mixture, then let the combined mixture stand 10 minutes before adding the chips.

Pepita-Cranberry
Use chopped cranberries for the dried fruit and raw pepitas for the nuts/seeds. Use either honey or brown rice syrup.

Peanut Butter Cookie
Use chopped dates for the dried fruit and dry roasted peanuts for the nuts. Use honey, or half honey-half molasses for the syrup and peanut butter for the nut butter.

Will You Cherry Me?
Use chopped dried tart cherries for the fruit and lightly salted roasted almonds for the nuts. Use any nut butter(almond butter is great, but I know, a bit pricey--but worth it!), and add 1/4 teaspoon almond extract.

Apple Pie
Use chopped dried apples for the fruit and rice syrup or honey for the syrup. Be sure to add the cinnamon option, and use toasted walnuts or pecans for the nuts.

For the original recipe above:

homemade CLIFF bars, 1 serving

156 calories, 19g Carbs, 7g Fat, 4g Protein

Clean Eating's Chocolate Banana Freezer Pie & Extra Easy Pie Crust

Ingredients:
-5 small ripe bananas (about 1 lb) peeled and broken or cut into small pieces.
-1/4 cup unsweetened cocoa powder.
-1 cup light coconut milk
-1 tsp pure vanilla extract
-1 baked Extra-Easy Whole Grain Pie Crust
*or try Whole Food's Frozen Whole Wheat Pie Crust <1g sugar in 1/8 of crust
-2 tbsp unsalted dry roasted peanuts chopped
-1 oz dark chocolate finely chopped

Instructions:
One- Combine bananas, cocoa, coconut milk, and vanilla in the jar of a blender. Blend until very smooth (like thin cake batter), stopping to scrape down the sides of jar and stir mixture 2 or 3 times (to ensure banana is pureed).

Two- Pour Banana puree into baked pie crust. Sprinkle peanuts and chocolate across surface of pie. Cover tightly with a plastic wrap and freeze for a minimum of 4 hours, or overnight.

Three- To Serve, remove plastic wrap and set at room temperature for about 30 minutes (longer if pie was frozen for more than 4 hours), until pie is just soft enough to yield to the cut of a knife. Slice and serve.

Nutrients per serving(1/8 of pie):

Calories: 237

Total fat: 9g

Sat fat: 3g

Carbs: 35g

Fiber: 6g

Sugar: 10g

Protein: 6g

Sodium: 73mg

Cholesterol: 27mg

----

Extra-Easy Whole-Grain Pie Crust

recipe from: Clean Eating Magazine

Ingredients:

• 1 1/2 c whole-wheat pastry flour, plus additional for work surface
• 1 tsp Sucanat
• 1/4 tsp sea salt
• 1/2 tsp baking powder
• 1/3 c low-fat milk
• 1 egg yolk
• 1 tbsp safflower oil
• 1 tbsp apple cider vinegar

1) Preheat over to 375 degrees F. In the bowl of a food processor, combine flour, Sucanat, salt and baking powder. Pulse dry ingredients several time to mix thoroughly.

2) In a spouted measuring cup, whisk together milk, egg yolk, oil, and vinegar. With the processor running, slowly pour liquid through the food chute into dry ingredients. Process just enough to combine ingredients. (The mixture will be partially crumbly, but will stick together when squeezed)

3)Dump dough out onto a well-floured surface. Squeeze dough together into a singular mound and pat it down together into a disc, about 1/2 inch thick. Using a rolling pin, roll dough out until 12 inches in diameter. Set rolling pin at bottom edge of dough and gently roll dough onto pin, so that dough drapes over pin. Transfer dough to pie dish(9 inch). Gently press dough into the edges of the dish and up the sides. Fold excess dough under and pinch, creating a roughly 1/2 inch rim. Using your fingers, or with the tines of a fork, crimp entire rim. Poke Dough all over with fork to create stream holes.

4) Transfer to over and bake 20 minutes, until edges and center are just golder. Remove dish from over and cool completely before using.

IF YOU DON'T HAVE A PROCESSOR: Our dough can be made by hand instead of in a food processor. Simply whisk dry ingredients together very well in a large mixing bowl. Whisk wet together in a spouted measuring cup. Then pour wet ingredients across surface of the dry ingredients. Using clean hands or a wooden spoon, gently toss all ingredients together to combine thoroughly squeeze dough together into a singular mound and then pat down into a disc, about 1/2 inch thick. Continue with pie crust recipe as instructed.

NUT VARIATIONS: Go nuts with our basic pie crust! Substitute 1/4 cup of whole-wheat pastry flour with 1/4 cup unsalted nuts of your choice, finely chopped or ground.

Clean Freak NOTE: I substituted Sucanat for Organic Brown Sugar and Safflower Oil for Canola Oil. I will try the recipe as written when I get Sucanat and Safflower Oil. Nutritional info below is per recipe noted in Clean Eating Magazine's recipe.

Nutrients per serving(1/8 crust):

Calories: 112

Total fat: 3g

Sat fat: .25g

Carbs: 19g

Fiber: 3g

Sugar: 1g

Protein: 3g

Sodium: 67mg

Cholesterol: 26mg

Got the pie crust recipe from this CLEANFREAK, a Tosca Reno, clean eating enthusiast.

Farro Pilaf with Toasted Pine Nuts, Dried Apricots & Cranberries

4c. low-sodium chicken broth
2c. water
2c. whole-grain farro
3/4c. unsalted pine nuts2 T. olive oil2 cloves garlic, minced1 yellow onion, diced
1 large carrots, peeled & diced
1 large stalk celery, diced
1T thyme
1/2c. dried cranberries, chopped
1/2c. dried apricots, chopped
1/2t. Kosher salt
1/2t. fresh ground black pepper

[1] bring broth and 2c. water to a boil in 6qt. sauce pan. Add the farro, reduce to a simmer, and simmer for 20-25 minute, until soft but still a bit firm at the center. Drain the farro in a colander over a bowl to reserve the cooking liquid. Place farro in a separate bowl and set aside.

[2] While the farro is cooking, toast the pine nuts. If you cook them in a skillet over medium-high heat, stir constantly to toast until lightly brown, about 3 to 5 minutes. Let the nuts cool on a plate.

[3] In large saute pan heat oil until and swirl to coat. Saute the garlic, onion, carrots and celery, stir frequently, until the onion is soft and translucent, but not brown–about 5 minutes.

Add the cranberries, apricots, thyme, salt and pepper, and cook 2 minutes more.

Add the farro and 2/3 cup reserved cooking liquid. Stir to combine, then stir in nuts.

Remove from heat and serve.

Serve warm or cold.

Serves 12, 1/2c. serving

Calories: 168, Total Fat: 9g, Sat. Fat: 2g, Carbs: 20g, Fiber: 3g, Sugars: 7g, Protein: 5g, Sodium: 118g

*Farro is great source of complex carbohydrates and offers more than twice the amount of protein and fiber found in modern wheat.

[from The Best of Clean Eating 2]

Fish Tacos deluxe!

INGREDIENTS:

• Olive oil cooking spray
• 10 oz boneless, skinless Pacific halibut fillet, cut crosswise into 1/4-inch pieces (about 18 pieces)
• 3 tsp fresh lime juice, divided
• 1/2 tsp ground cumin, divided
• 1 cup cooked or BPA-free canned black beans, drained and rinsed
• 1 cup cooked brown rice
• 2 green onions, thinly sliced (about 1/2 cup)
• 1/2 cup corn kernels (thawed, if frozen)
• 1/2 tsp finely grated lime zest
• 1/4 cup finely diced roasted red pepper (TIP: If you’re opting for store-bought roasted peppers to save you time in the kitchen, select a variety that’s jarred in water, not oil.)
• 1 tbsp chopped fresh cilantro
• 6 whole-wheat tortillas (7 inches each)
• 1 1/2 oz low-fat Monterey Jack or cheddar cheese, finely grated (about 3/4 cup)
• 1/2 cup low-fat sour cream or low-sodium salsa for garnish, optional

INSTRUCTIONS:

1. Preheat oven to 400°F. Lightly mist an 11-cup (2.6 L) casserole dish with cooking spray; set aside.
2. In a small bowl, toss halibut with 1 tsp lime juice and 1/4 tsp cumin; set aside.
3. In a large bowl, combine remaining 2 tsp lime juice, remaining 1/4 tsp cumin, beans and following 6 ingredients; stir to combine.
4. Lay tortillas out on a flat work surface and mound 1/3 cup bean mixture onto centre of each. Arrange 3 pieces of halibut in a single layer on top of bean mounds. Roll each tortilla to enclose filling but keep ends open. Arrange filled tortillas, seam sides down, in 1 layer in prepared casserole dish. Sprinkle with cheese and bake, covered with aluminum foil, for 10 minutes. Then remove foil and continue baking until burritos are crispy and cheese is golden brown, about 15 minutes more. Serve burritos with sour cream or salsa, if desired

Nutrients per burrito: Calories: 298, Total Fat: 6 g, Sat. Fat: 1 g, Omega-3s: 210 mg, Omega-6s: 180 mg, Carbs: 40 g, Fiber: 6 g, Sugars: 2 g, Protein: 19 g, Sodium: 414 mg, Cholesterol: 19 mg

No Bake Oatmeal Rasin Carrot Cake Bites

1/ 2 c dry old-fashioned oats + 2 tbsp reserved

1/4 c carrots

1/4 c pitted medjool dates (I used 4 large, moist dates)

1/4 c raisins (I used a raisin medley blend) + 1/4 c reserved

3 tbsp brown sugar

1 tsp cinnamon

1 tsp vanilla extract

Directions:

Blend the oats and carrots in a Vita or food processor for about 10 seconds. Then add everything else (except the reserved ingredients) and blend for another 20 seconds or until incorporated. Don’t overblend.

Remove the dough and by hand, stir in the reserved:

2 Tbsp dry oats

1/4 c raisins

Form into bite-sized balls or cookie shapes. If needed, refrigerate or freeze the dough for 15 minutes to make it less sticky and easier to work with.

Yields: 1 dozen bites the size of a quarter gumball.

Store in freezer or refrigerator.

Optional:

Pinch Pumpkin Pie Spice

Pinch Ground Ginger

1/8 c Coconut Flakes

1/8 c Walnuts/Almonds

1/8 c chocolate chips.

Note: For those desiring a more traditional cookie, bake at 350F for 8 to 12 minutes, or to desired level

Nutrition Data 1 bite/ball = 38 calories