Crunchy Salty Snack!

I am a big pretzel fan, theres something about a crunchy, salty snack that always filled me up! When I was at the store I noticed this new brand Essential Eating Sprouted Whole Grain Pretzel Puffs. I turned over the package to check out the ingredients and was very impressed: sprouted whole grain wheat flour, water, organic extra virgin olive oil, salt, yeast and soda.

I love clean eating snacks where all the ingredients are understandable, limited to around 5 total, and have no additives or preservatives.

When I started to research this brand I found out the sprouted whole grain wheat flour actually digests like a vegetable, so its very easy on our bodies!

This brand also offers a range of pastas too that I can't wait to try.

3 Ingredient Ravioli



Check out this 3 ingredient Ravioli recipe from http://www.cleaneatingmag.com/ .  The best part is you have 3 sauces to choose from depending on your mood! I can't wait to try this :)


INGREDIENTS:

•1 lb butternut squash, peeled, seeded and chopped into 1-inch pieces (about 5 cups)
•1 clove garlic, peeled and smashed
•28 to 30 whole-wheat dumpling or wonton wrappers

TOMATO-SAGE SAUCE:
•2 tsp olive oil
•2 cloves garlic, minced
•2 medium tomatoes, seeded and chopped
•2 tsp chopped fresh sage
•1/4 tsp each sea salt and ground black pepper

ASIAN SAUCE:
•8 tsp low-sodium soy sauce
•2 slices ginger (1/4 inch each), smashed
•4 tsp thinly sliced green onion
•4 tsp sesame seed oil

MUSHROOM SAUCE:
•2 tsp olive oil
1 medium onion, chopped
•4 cups white mushrooms, sliced
•1 tsp chopped fresh thyme
•1/4 tsp each sea salt and ground black pepper

INSTRUCTIONS:
1.Heat squash, garlic and 1 cup water in a wide saucepot over medium-high heat. Cover and cook for 18 to 20 minutes, until squash is very soft. Drain in a colander. Return squash mixture to pot and mash with a potato masher or fork until smooth.
2.Place pot with squash over medium heat and cook for about 3 minutes, stirring constantly, so excess water can evaporate; set aside to cool.
3.Meanwhile, bring a large pot of water to a boil over high heat. Assemble ravioli: Place 1 tbsp mashed squash mixture in center of each wrapper. With wet fingers, moisten outer edge of each wrapper, then fold in half diagonally (corner to corner) and seal to form triangle. Cook stuffed wrappers for 3 to 4 minutes in boiling water. To serve, place 7 to 8 stuffed wrappers in a dish and top with 1 of Three Sauces.

TOMATO-SAGE SAUCE:
1.Heat oil in a small saucepan over medium-high heat. Stir in garlic and cook for 1 minute. Then toss in tomatoes, sage, salt and pepper. Cook for 2 minutes; serve immediately.

ASIAN SAUCE:
1.In small bowl, blend all sauce ingredients with 1/2 cup water. Serve immediately.

MUSHROOM SAUCE:
1.Heat oil in a medium saucepan over medium-high heat. Add onion and sauté for 2 minutes, until soft. Add mushrooms, thyme, salt and pepper and cook for another 2 to 3 minutes. Serve immediately.

(Serves 4)Nutrients per 7 to 8 ravioli: Calories: 242, Total Fat: 1 g, Sat. Fat: 0.25 g, Carbs: 53 g, Fiber: 4.5 g, Sugars: 4 g, Protein: 7 g, Sodium: 327 mg, Cholesterol: 5 mg



TOMATO-SAGE SAUCE
Nutrients per 1/3-cup serving: Calories: 37, Total Fat: 2.5 g, Sat. Fat: 0.25 g, Carbs: 3 g, Fiber: 1 g, Sugars: 1.5 g, Protein: 1 g, Sodium: 130 mg, Cholesterol: 0 mg

ASIAN SAUCE
Nutrients per 1/4-cup serving: Calories: 51, Total Fat: 4.5 g, Sat. Fat: 0.5 g, Carbs: 1.5 g, Fiber: 0.25 g, Sugars: 0.25 g, Protein: 1 g, Sodium: 401 mg, Cholesterol: 0 mg

MUSHROOM SAUCE
Nutrients per 1/2-cup serving: Calories: 81, Total Fat: 2.5 g, Sat. Fat: 0.25 g, Carbs: 11 g, Fiber: 1 g, Sugars: 3.4 g, Protein: 4 g, Sodium: 136 mg, Cholesterol: 0 mg

True Love!

It is possible to be in love with a loaf of bread? As you all know I am a big fan of Ezekiel bread but I am always up for trying something new. On a recent trip to Whole Foods I decided to make my way over to the bakery and see if anything sparked my interest..... that's where I found The Breadery: Grains Galore sandwich loaf. You can literally taste all the grains its delicious!!!!! Add a tablespoon or so of Richards natural peanut butter (the only ingredient is peanuts) and its pure bliss!

I wanted to highlight the ingredient list for Gains Galore because I can understand each one!!! That's a great way to tell if the product you are buying is "clean" or more processed. Just read the ingredient list and see if you can pronounce and know what each item is. If there are items you are not familar with then they are probably additives, chemicals.. etc that you don't want to put into your body.

Ingredients: Fresh Milled Ground Whole Wheat Flour, Honey, Sunflower Seeds, Flax Seeds, Sesame Seeds, Hard Red Wheat, Soft White Wheat, Rye, Barley, Oats, Millet, Spelt, Durham Wheat, Triticale, Molasses, Yeast, Salt.

They also make a cinnamon raisin walnut that will be on my next shopping list :) Enjoy!

Which sweetener to choose?

If your like me you always question which sweetener is the healthiest option to choose! Well here are some great choices that taste good too!!

Stevia- This is a natural powder that comes from the South American herb Stevia Rebaudiana. It has zero calories and a concentrated sweet punch. "One half teaspoon can equal the sweetness of one cup of refined white sugar".
Raw Honey- This is our original sweetener from mother nature. Raw honey actually contains probiotic bacteria that as we know helps support our digestive systems.
Sucanat- This is a straightforward substitute for granulated sugar. Sucanat actually retains molasses content which makes it close to cane sugar.
Maple Sugar Flakes- It tastes like syrup with a pleasing crunch. Its also half the calories of refined sugar.
Organic Evaporated Cane Juice - This looks like sugar (and is found in the sugar aisle of a health food store) but is slightly darker in appearance as its not as processed. Use this as you would white sugar but note is has a deeper molasses flavor.

Source- The Best of Clean Eating

Insight into Whole Grains

 Bulgur

This grain is excellent with sliced apples and dates!

Medium grind bulgur steams in 10 mins and has 10g of fiber per 1/4 cup

Quinoa

Gluten-free and protein rich quiona cooks like pasta in 11012 mins.

Toss it with black beans, salsa and chopped avocados.

Whole Wheat Couscous

This 5 min side provides selenium, magnesium and fiber. 

For a burst of Vitamin C - replace 1/2 the cooking water with 100% tomato or orange juice 

Teff

Each 1/4 cup has over 20% of your daily iron, magnesium & copper!

Simmer with low-fat milk for hot cereal or use the flour for naturally sweet pancakes

Source- The Best of Clean Eating

10 Ways to Slash your Grocery Bill

10 ways to slash your grocery bill WITHOUT sacrificing nutrition!!!!

The Best of Clean Eating

1. Don't leave home without it!! Your list that is; planning ahead helps avoid impulse buys
2. Surf to save- reference your grocery stores circular or online ad when planning your weeks menu
3. Pick your produce wisely-In season fruits & veggies usually cost less and last longer.
4. Cut spending with the right cut of meat-choose less expensive cuts like lean ground beef and bone in chicken.
5. Skip the snack packs and make your own- 100 cal packs can cost 2x more than regular boxes
6. Check the expiry date- check the best before date to avoid wasting unused products
7. Look beyond eye level- high priced items are usually at eye level so check out the top & bottom shelf
8. Pick less pricey protein-dried beans are less expensive than canned
9. Use coupons common sense-do not use a coupon to save a $1 on a product you will never use
10. Bring your own bags-Some stores give discounts for each grocery bag you bring.

Spring Vegetables

Here is a list of the top 5 spring vegetables.

Asparagus

• 1 cup calories 27, fat 0g, carbs 5g, fiber 3g, protein 3g
• Good source Vitamins A,C,E & K, thiamine, riboflavin, folate, iron, potassium, manganese
• Try it balanced in a crudites platter or lightly tossed with olive oil, sea salt and pepper and roasted for 15 mins at 375 degrees.
• Asparagus is a nutrient superstar. An individual serving of this vegetable provides more than 15% of your total recommended daily allowance (RDA) for four or more different vitamins and minerals.

Artichokes

• 1 medium- calories 60, fat 0g, carbs 13.5g, fiber 7g, protein 4g
• Good source of Vitamins C & K, folate, iron, magnesium, phosphorus, potassium, manganese
• Try it steamed, thornes leaf tips trimmed in a steamer basket with water spiced with a few peppercorns, half a teaspoon oregano, a splash of red wine and lemon wedge until you can pull off leaves easily (30-45 mins). To eat pull off leaves dip in balsamic vinegar and drag base ends through your teeth scraping off the tender pulp and discarding the tougher parts of the leaves. When leaves are gone scoop out thirstly fibers (choke) and enjoy tender "heart" (base) and stem.
• Artichokes are antioxidant superstars and nutrient superstars.

Dandelion Greens

• 1 cup calories 25, fat 0g, carbs 5g, fiber 2g, protein 1.5g
• Good source Vitamins A, C, E & K, riboflavin, calcium, iron, mangenese
• Try them raw, whole, dipped in hummus or chopped (raw or steamed) in a salad with a zippy homemade low-fat Caesar dressing with lots of garlic.

Fava Beans

• 1 cup (whole in a pod) calories 111, fat 1g, carbs 22g, fiber 37g, protein 10g
• Good source of thiamine, riboflavin, niacin, folate, iron, magnesium, phosphorus, potassium, manganese
• Try them: shell the bean like pea pods and cook them in lightly sea salted boiling water for about two minutes. No need to remove bean skins if very young and fresh. Add to salads or toss with whole wheat pasta, shaved low fat romano cheese, thin slivers of low fat ham, a drizzle of olive oil and sea salt/pepper to taste

Fiddlbehead Ferns

• 200 grams (just under 1 cup) calories 68, fat 1g, carbs 11g, fiber 3g, protein 3g
• Good source of Vitamin A&C, riboflavin, niacin, iron, magnesium, phosphorus, potassium, zinc, manganese
• Try them rinsed several times in cold water (rubbing them gently to remove any remaining chaff), steamed for 20 minutes, and added last to salads or sauces. They're great in a vegetable stir fry with a light teriyaki sauce or in a lemon butter saute with morels or other wild mushrooms.
• Fiddlehead Ferns are another nutrient superstar.

The Best of Clean Eating page 138-139

Spring Fruits

Spring is just around the corner so I wanted to share some of the best spring fruits.

Pineapple

• 1 cup- calories 82 calories, fat 0g, carbs 22g, fiber 2g, protein 1g
• Good source of Vitamin B6 and C, thiamine, manganese
• Try it: peeled and cut into chunks for a fruit salad, or grilled in thick rings for two minutes per side with a sprinkling of cayenne pepper.

Avocados

• 1 cup (sliced) - calories 234, fat 21g, carbs 12.5g, fiber 10g, protein 3g
• Good source of Vitamin B6, C, E &K, riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, manganese
• Try it peeled raw in a smoothie, or add half of a peeled pitted avocado to two cups of raw baby spinach and half an apple and process in a blender for a raw soup.
• Avocados are nutrient superstars. An individual serving of this fruit or vegetable provides more than 15% of your total recommended daily allowance (RDA) for four or more different vitamins and minerals.

Apricots

• 1 cup (halved) calories 74, fat .6g, carbs 17g, fiber 3g, protein 2g
• Good Source of vitamin A and C, potassium
• Try it pitted and eaten whole as a snack or halved and baked with chicken.
• Just two little apricots boast two grams of fiber and 1,348 IU of vitamin A. They're also famous for being packed with carotenoids and antioxidants which are said to reduce the risk of many types of cancer.

Strawberries

• 1 cup (whole) calories 46, fat 0g, carbs 11g, fiber 3g, protein 1g
• Good source of Vitamin C, folate, manganese
• Try them in an energy drink using one and a half cups berries blended with 1/3 cup pasteurized raw egg whites and a drop of raw honey or agave syrup, or two cups of berries blended with two cups cold water, 1/3 cup dry white wine, 1/4 cup of raw honey and a half a cup plain yogurt for a cold dessert soup.
• Strawberries are antioxidant superstars.

Mangos

• 1 cup (sliced) calories 107, fat .5g, carbs 28g, fiber 3g, protein 1g
• Good source Vitamins A, B6 & C
• Try it peeled and cubed (two cups) with 1/3 cup chopped green onion, a 1/4 cup chopped fresh cilantro, two tablespoons lime juice, one teaspoon agave nectar or raw honey, and one tablespoon minced fresh ginger for a seafood salsa

The Best of Clean Eating page 140-141

Turkey Black Bean Soft Tacos

(photo courtesy of -The Best of Clean Eating)

As we all know I love Clean Eating Magazine and back in October I mentioned that I picked up their new cook book The Best of Clean Eating, I love it! Its more than a cook book as it provides easy tips to introduce more "clean" (unprocessed) foods into your life. I wanted to share an easy recipe that is super filling and filled with protein.

Ingredients
12 corn tortillas-Corn tortillas are a whole-grain food, making them a tasty and wholesome alternative to white flour tortillas
1 1/4 lbs extra lean ground turkey
1 (15 oz) can low sodium black beams, rinsed and drained
1 cup, plus 2 TB chunky low sodium salsa
2 cups of chopped romaine lettuce (packed)
olive oil cooking spray
ground black pepper and sea salt to taste

Directions

1. Preheat the oven to 350 degrees. Loosely wrap tortillas in foil, making two packets of 6 tortillas each. Place packets on a baking sheet and bake for 10 to 15 mins or until hot
2. Coat a skillet with cooking spray and heat on medium high. Add turkey and cook until lightly browned and cooked through, about six to eight minutes, breaking up meat as you go. Season with salt and pepper to taste. Remove from heat and set aside.
3. Unwrap foil packets and place two tortillas on each of 6 plates. For each plate distribute half cup of turkey, quarter cup of beans, three tablespoons of salsa and one third cup lettuce, evenly between both tortillas. Serve immediately.

Serves 6, Hands on time 10 minutes, Total Time 20 minutes

Nutrients per serving (2 corn tortillas, 1/2 cup turkey, 1/2 cup beans, 3 TB salsa, 1/3 cup lettuce)
calories 276, total fat 2.5g, Sat fat 0g, carbs 37g, fiber 7g, sugars 2g, protein 28gm sodium 343mg, cholesterol 46mg

Chai "Creme" Brulee

So I was reading the new issue of Clean Eating Magazine (GREAT issue!!) and decided I would make the Chai "Creme" Brulee for dessert one night. I am not a fan of tofu but let me tell you this recipe is delicious and an excellent substitute for the real creme brulee at only 126 calories, 3g fat, 1g carb, 0g fiber and 7g protein. Even my husband liked it :) Enjoy!

Ingredients
1 cup of 1% milk
3 chai tea bags
3 whole cloves
1 cinnamon stick, broken into pieces
2 cardamom pods
8oz firm tofu, drained of all water
1 egg
2 egg whites
1/3 cup plus 2 TB organic evaporated cane juice divided (this is a sugar)

Instructions

1. Preheat oven to 375 degrees
2. In a small saucepan heat milk to a simmer over medium heat. Remove from heat and add tea bags, cloves, cinnamon stick and cardamom. Cover and let stand for at least 5 minutes.
3. Meanwhile in a food processor fitted with a metal blade, combine tofu, egg, egg whites and 1/3 cup can juice. Process until VERY smooth.
4. Remove tea bags and spices from milk. With food processor running slowly pour milk through feed tube until combined. Divide mixture equally among 6 ramekins. Place ramekins in a baking dish and fill dish with hot water until it reaches halfway up the sides of the ramekins.
5. Bake in oven for 18-22 minutes until set. Remove from oven and chill until serving. To serve top each creme with 1tsp cane juice and place under preheated broiler until crystals melt and become browned.
   

The Best of Clean Eating

I am excited to announce that Clean Eating Magazine has just launched a cookbook and it has hit the shelves. I just picked up a copy and am so excited to start cooking. The photos make your mouth water. This is such an easy way to start incorporating healthy meals into your daily life without sacrificing taste.

Asparagus with Poached Eggs and Parmesan

Need a simple but impressive meal for your overnight guests? Well this recipe will be a huge hit and only takes minutes to prepare. I found this recipe back in April 2009 while reading Health magazine but never had an occasion to try it out. Well I couldn't wait any longer to taste this dish and finally decided to make this recipe for dinner tonight (who doesn't love breakfast for dinner?!) and it was delicious. I was slightly intimidated at first with the timing of all the pots but it turned out to be super easy.

Ingredients
Prep: 15 mins, Cook: 10 mins, Makes 4 servings

• 8 large eggs
• 1 teaspoon white vinegar
• 1 teaspoon of salt, divided
• 2 bunches of asparagus, trimmed (about 40)
• 1 tablespoon extra- virgin olive oil
• 1 garlic clove, minced
• 1 tablespoon unsalted butter
• 1 tablespoon fresh lemon juice
• 2 teaspoons finely chopped parsley
• Fresh ground pepper to taste
• 4 tablespoons coarsely grated fresh Parmesan cheese, divided

Directions

1. Break the eggs into 8 individual containers (teacups, prep bowls or paper plates). Fill a large low sided pan with water, add vinegar and 1/2 teaspoon of salt and bring to a boil over med- high heat
2. Meanwhile bring a separate pot of water to a boil in a medium saucepan over med-high heat. Add asparagus spears and cook 3-4 minutes or until crisp-tender. Remove asparagus with tongs and set aside.
3. Dry the medium saucepan. Add olive oil and heat over medium heat. Add garlic and saute 1 minute. Turn off heat ; add butter and swirl pan. Add lemon juice, parsley, remaining salt and pepper; swirl pan again to combine. Add asparagus and 2 tablespoons of Parmesan; then toss with lemon butter to coat.
4. Slowly pour each egg into the boiling poaching water; cook 2 minutes. Turn off the heat and remove pan from the burner. Divide asparagus among the 4 plates (bring plates close to pan with poached eggs, and place a folded clean kitchen town next to plates)
5. Remove the eggs from the water with a slotted spoon, 1 at a time, blotting bottom of the spoon on towel to absorb excess moisture. Place 2 eggs on each mound of asparagus. Pour any remaining sauce over each service and sprinkle with remaining 2 tablespoons of Parmesan. Serve immediately. (serving size 10 asparagus and 2 eggs)

Calories 256, Fat 18g, Protein 18g, Carbohydrate 8g, Fiber 3g, Sodium 518mg, Calcium 147mg

**To bulk up this recipe for only 100 additional calories, I placed the eggs on an English muffin (1 egg per half) and poured the remaining sauce over the eggs while stacking the asparagus on the side of the plate.

Clean & Satisfying Breakfast

I try to eat clean as much as possible by consuming foods in or as close to their natural state as possible. There are so many processed foods out there with ingredients that I can't even pronounce so I try to stick to colorful fruits and vegetables, lean proteins, whole grains and water as much as possible. Just the other day I sweetened my non fat Greek yogurt with 1/2 Tablespoon of Agave Nectar and added 1 Tablespoon of finely diced walnuts on top and it was GREAT! The nectar reduced the tartness of the yogurt and the walnuts added the perfect crunch. Add a piece of fruit and with all the protein from the yogurt and nuts this breakfast will keep you satisfied until lunch.

Quinoa Pilaf with Pine Nuts

Ingredients

2 cups of low-sodium chicken broth

1 cup quinoa, rinsed

1/4 cup pine nuts

1 tablespoon olive oil

1/2 large onion, chopped

1/3 cup chopped parsley leaves

salt and pepper

• Put the broth and quinoa in a medium sized saucepan and bring to a boil. Reduce heat to a simmer, cover and cook for 15 to 20 minutes, until liquid is absorbed and grain is tender.
• Meanwhile toast the nuts in a large dry skillet over medium-high heat until golden brown and fragrant, about 2 minutes, stirring frequently. Remove nuts from pan and set aside.
• Heat the oil in the same skillet over medium-high heat. Add the onions and cook, stirring occasionally, until the onions soften and begin to brown, about 6 minutes.
• When the quinoa is done, fluff with a fork and transfer to a large serving bowl. Stir in the pine nuts, onions and parsley. Season with salt and pepper and serve.

Per Serving (yields 6 servings, 3/4 cup each) 180 calories; total fat 8g, protein 6g, carb 23g, fiber 2g, cholesterol 0mg, sodium 30mg

www.foodnetwork.com

Chicken Blue-Cheese Stuffed Potatoes

Sunday night I made this clean recipe for my husband and I, and it was delicious! Its a great one-dish meal or as a side.

Ingredients:
6 russet potatoes (about 1.5lbs), peel left on and scrubbed well
olive oil cooking spray
1/2 lb boneless, skinless chicken breasts (about 2 breasts), chopped into 1/4 inch pieces
1/2 tsp sea salt, divided
1/4 tsp fresh ground black pepper
2 tsp olive oil
3oz baby spinach (about 1 3/4 cups)
1/2 small yellow or red onion, chopped (about 1/4 cup)
1/4 cup reduced fat blue cheese, crumbled
1 tbsp low-fat plain cream cheese
1 tsp fresh lemon juice

Instructions:

1. Preheat oven to 400 degrees F. With a fork poke holes in potatoes. Wrap potatoes separately in foil and bake in a large baking dish misted with cooking spray for 45 mins to 1 hour or until tender; let cool for 15 minutes
2. Season chicken with 1/4 tsp of sale and pepper. Heat oil in a large skillet over medium high heat. Add chicken and cook for 507 minutes or until cooked through; remove from skillet and set aside. Add spinach and onion to skillet and saute over medium heat until spinach is wilted. Remove from heat and set aside.
3. Cut potatoes in half lenghtwise. Carefully scopp out centers, leaving 1/4 inch thick shelles. In a large mixing bowl mash potatoes meat; set aside.
4. Stir chicken and spinach mixture into potato meat. Add blue cheese, cream cheese, lemon juice, and remaining 1/4 tsp of salt, stirring well. Spoon mixture into potato shells, dividing evenly and place potatoes cut side up, on a baking sheet and mist with cooking spray.
5. Bake at 400 degrees F for 10 to 15 minutes or until lightly browned and thoroughly heated.

Nutrients per potato (2 filled halves): Calories:252, Total Fat:4g, Fiber 3g, Protein 14g

Clean Eating Magazine July/August 2010