Ground turkey and chunky tomato sauce come together for a healthy main course

One nutritional staple to keep on hand is ground turkey. It is extremely low in fat and rich in protein, supplying easily absorbed iron and zinc for young and old. This turkey loaf gets a life with Spanish sauce, made out of tomatoes which are known for their high Vitamin C content. Tomatoes also contain significant amounts of Vitamin A, B, magnesium and calcium.
When this turkey loaf is served with Spanish sauce and vegetables, it is a fully-balanced meal that packs a punch and helps you avoid those late night snacks.

INGREDIENTS:

• 1 tbsp Olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 lbs ground turkey
• 2 egg whites
• 1/2 cup 1% milk
• 1/2 cup whole-wheat breadcrumbs
• 1 tsp salt
• 1/4 tsp pepper

SPANISH SAUCE INGREDIENTS:

• 2 tsp Olive oil
• 1 medium onion, chopped
• 1 clove garlic, minced
• 1/2 green pepper, diced
• 3 tbsp tomato paste
• 1-28 oz can diced tomatoes
• 1 bay leaf
• Salt & pepper to taste
• 2 tsp parsley, finely chopped

INSTRUCTIONS:
ONE: In a large skillet over medium heat, heat oil, add onion and cook, stirring occasionally until soft. Stir in garlic and cook one minute longer.
TWO: In a large bowl, combine turkey, onion, garlic, egg whites, breadcrumbs, salt and pepper; mix well. Lightly pack mixture into a greased loaf pan.
THREE: Bake at 350 degrees or until juices run clear.
FOUR: Spanish Sauce-In a large skillet over medium heat, heat oil, add onion, garlic and green pepper. Cook, stirring occasionally for seven minutes.
FIVE: Stir in tomato paste, tomatoes (including juices), bay leaf, salt and pepper.
SIX: Reduce heat and simmer for 30 minutes or until sauce thickens. Remove bay leaf, stir in parsley.
SEVEN: Spoon Spanish sauce over cooked turkey loaf.

A rich but delicious soup perfect to warm your belly!!

Creamy avocado and slow-cooked peppers make a delicious combination in this rich, velvety soup. Serve it right out of the slow cooker or refrigerate and serve cold.
Avocados are considered to be high in fat, however, it is monounsaturated which helps lower overall cholesterol levels in the body. They are higher in potassium than bananas and are a very substantial source of fiber.
This soup is a real treat, especially on a cool autumn day. Why not serve it up with baked tortilla chips or your favorite whole grain bread as a balanced meal?!?

INGREDIENTS:

• 1 tbsp safflower oil, divided
• 1 1/2 cups diced yellow onion
• 4 poblano chile peppers, seeded and quartered
• 2 yellow bell peppers, seeded and quartered
• 4 cloves garlic, peeled
• 2 tsp chile powder
• 1 tsp ground cumin
• 1 avocado, pitted, peeled and roughly chopped
• 3 cups skim milk
• 3/4 tsp sea salt
• 2/3 cup low-fat sour cream
• 1 large lime, cut into wedges

RELISH:

• 1 poblano chile pepper, seeded and finely chopped
• 1 tomato, diced
• 1/4 cup chopped fresh cilantro leaves
• 1/4 tsp sea salt 

INSTRUCTIONS:

ONE: In a large nonstick skillet on medium-high, heat 1 tsp oil. Add onion and cook until very browned, about 8 minutes. Transfer to a 4-6 qt slow cooker.
TWO: To slow cooker, add 4 poblano pepperand s, bell peppers, garlic, chile powder, cumin and remaining 2 tsp oil. Stir well, cover and cook on low for 7 hours (or on high for 3 1/2 hours)
THREE: Transfer pepper mixture to a blender along with avocado; purée until smooth. (Remove plastic lid in cover and cover top with a kitchen towel to allow steam to escape). Return to slow cooker stir in milk and salt. (If necessary, cover and cook on high for 15 minutes more to reheat).
FOUR: In a small bowl, combine relish ingredients. Divide soup among serving bowls and top with relish, sour cream and lime wedgies.

Nutrients per serving (1 cup soup, 1/3 cup topping, 2 tbsp sour cream) : Calories: 281, Total Fat: 13, Carbs: 34g, Protein: 9g

A twist on a favorite. Chocolate protein pancakes!!

I never thought it would happen, I was eating the same protein pancake twice a day and every single day for months. Finally, I decided I just needed something new then I took a browse through my pile of Clean Eating magazines and came across a recipe for chocolate pancakes. MMM. Now, while I'm not a chocolate fanatic I do love something indulgent and a change can do you good. So I tried this recipe and when paired with fresh, ripe raspberries I was thoroughly pleased. I almost feel like I'm cheating but with the wholesome ingredients I don't feel too guilty. Here's hoping that you are looking for a change as well. To all the chocaholics out there. ENJOY!!

  

 

INGREDIENTS:

• 4 egg whites
• 1/3 cup uncooked oatmeal
• 3 tbsp low-sugar raspberry preserves
• 1 tbsp cocoa powder
• Dash vanilla extract
• 2 tbsp Nesquik no-sugar-added chocolate mix
• Pam cooking spray

INSTRUCTIONS:

1. Mix egg whites, oatmeal, preserves, cocoa powder, vanilla and Nesquik in a blender.
2. Spray a 6-inch pan with Pam and warm on medium heat. Pour the mixture in the pan, cover and cook for 4 to 5 minutes.
3. Flip the pancake with a spatula and cook for 1 or 2 more minutes until the inside is fully cooked.

Nutrients per serving (1 pancake) : Calories: 350, Total Fat: 3, Carbs: 60g, Protein: 20g

Peanut butter teams up with bananas for a delicious cupcake

It's been a while since I posted a new blog entry, not because I haven't thought about it constantly or didn't want to but I've been very immersed in the culinary world. From going to food events to finishing culinary school to baking & cooking endlessly on my own I've been quite busy!!
My most recent experimenting has included many different types of cupcakes, none of which I would consider healthy nor clean but I'm here today to provide you with a delicious & nutrient-packed version of a decadent treat. I've been a banana lover for a long time and absolutely love peanut butter. A truly amazing combination when these two ingredients are combined.
Don't feel obligated to use the peanut butter frosting if you're looking for something with lower-fat, by all means make the banana cupcake and omit the frosting. You'll still feel like you treated yourself but with less guilt. These cupcakes keep well for 5 days, that is, if you don't eat the whole recipe in one day. But who would do that?!? Enjoy!!

INGREDIENTS:

• 1 1/4 cups whole-wheat pastry flour
• 2 tbsp finely ground potato flour
• 2 tbsp ground flax
• 1/2 tsp baking soda
• 1/4 tsp baking powder
• 1/4 tsp sea salt
• 3 tbsp coconut oil, melted
• 1/4 cup Sucanat or other unrefined sugar
• 3/4 cup low-fat milk, unsweetened soy or almond milk
• 1 cup mashed ripe bananas, about 3 large

Peanut Butter Yogurt Frosting:

• 1/4 cup all-natural peanut butter
• 1/2 cup cottage cheese
• 2 tbsp pure honey
• 1/2 tsp pure vanilla extract

INSTRUCTIONS:

1. Preheat oven to 350 degrees. Line a muffin tin with 10 paper liners.
2. In a bowl, mix together flour, potato flour, flax , baking soda, baking powder and salt. In a large bowl, mix together coconut oil and Sucanat. Add flour mixture and mix together until texture resembles slightly wet sand. Slowly stir in milk. Fold in bananas until just combined. Batter will be thick. Scoop a heaping 1/4 cup batter into each lined muffin cup until all batter is used. Bake 27 to 30 minutes until toothpick inserted comes out clean. Transfer cupcakes to a wire rack to cool.
3. To make frosting, mix together peanut butter, cottage cheese, honey and vanilla extract until well combined. Frost tops of cooled cupcakes.

Nutrients per serving (1 cupcake, frosted) : Calories: 203, Total Fat: 5 g, Sat. Fat: 1 g, Carbs: 28 g, Fiber: 3 g, Protein: 6 g, Sodium: 112 mg, Cholesterol: 0.5 mg

Zucchini is no longer boring when you add some spice

Zucchini should definitely never be considered a boring ingredient. When you think about it, you can steam, boil, grill stuff and bake this vegetable. It's used as a side dish and also a great fruit in a zucchini loaf to keep it nice and moist.
The zucchini is very low in calories but a great source of Vitamin A and potassium.They are also high in antioxidants.
Adding spice to zucchini is a great way to add flavor but did you know that adding spice to your dishes can speed your metabolism up 50%?!? Spices also help eliminate unhealthy food additives because they pack such a tasty punch. The next time you reach for a creamy dressing consider adding spice to kick things up a notch!!

Ingredients:

• 5 small zucchini
• 3 tbsp olive oil
• 2 tsp kosher salt
• 1 tsp onion powder
• 1 tsp garlic powder
• 1/2 tsp turmeric
• 1/2 tsp cumin
• 1/2 tsp paprika
• pinch cayenne pepper

Directions:

ONE: Preheat oven to 400 degrees. Line a baking (cookie) sheet with parchment paper. Set aside.
TWO: Cut the zucchini in half down the center, then again into 4-6 wedges to create sticks.
THREE: Toss the zucchini wedges with the oil and spices until evenly coated. Place on a single layer on the prepared baking sheet.
FOUR: Bake at 400 degrees for 35-40 minutes, stirring every 10-15 minutes.

ENJOY!!

Protein-packed and high in iron? A perfect lunch idea or for a weeknight dinner!!

These days I have been keeping myself quite busy, between my 5-day training schedule at the gym, 2 nights of culinary school per week and a full-time job I do sometimes have an issue finding time to make tasty & healthy meals.
I was searching through my collection of Clean Eating magazines/recipes and came across a great one-pot meal which not only saves time but also doing multiple dishes. Easy!!

Chicken is a staple when I'm cooking, it's an ingredient I use on pretty much a daily basis, along with egg whites and oatmeal. Since I'm very much a self-proclaimed foodie but on a journey as of now to better myself physically, it's simple for me to get bored with what I'm eating. Lately, I have been using lots of spices and Frank's Hot Sauce to spice things up and put the monotony in it's place.

Lentils which are also a large part of this dish, are great to help you lose belly fat. They are a great vegetarian protein and so versatile. As well, lentils help to improve liver function. I have used them in side dishes, main dishes and even used them in a breakfast preparations to help up the nutrition content.

You can certainly make this dish spicier or as you can see, I served my meal with a spoonful of Greek yogurt to play along with the varying textures and it helps give some richness to your food.

INGREDIENTS:

5 INGREDIENTS:

• 2 6-oz boneless, skinless chicken breasts, sliced into 1-oz pieces
• 2 tsp curry powder
• 1 1/2 cups dry green lentils, rinsed
• 1 cup nonfat plain Greek yogurt
• 1/2 cup chopped fresh cilantro

PANTRY STAPLES:

• Pinch each sea salt and fresh ground black pepper
• 2 tsp olive oil
• 2 cloves garlic, minced
• 1 cup low-sodium chicken broth

INSTRUCTIONS:

1. Season chicken with salt and pepper. In a large saucepan or Dutch oven, heat oil on medium-high. Add chicken and cook, turning occasionally, for 3 to 4 minutes or until lightly browned. Add curry powder and garlic and cook, stirring, until fragrant, about 1 minute.
2. Add lentils to saucepan and stir to coat. Stir in broth and 3 cups cold water; bring to a boil. Reduce heat to medium and cook, stirring occasionally, until lentils are tender and most liquid is absorbed, about 30 minutes. Divide evenly among serving bowls, season to taste with salt and pepper, and garnish each with yogurt and 2 tbsp cilantro. (NOTE: if lentils are still hard after 30 minutes, add 1/2 cup more water and continue to cook until softened.)

Nutrients per serving (3 oz chicken and 1 cup lentils): Calories: 389, Total Fat: 5 g, Sat. Fat: 1 g, Carbs: 45 g, Fiber: 11 g, Sugars: 4 g, Protein: 42 g, Sodium: 139 mg, Cholesterol: 49 mg

Are you feeling snack-y? Why not try reach for something healthy & satisfying?!?

I have decided to do something different with my blog, well, nothing too crazy.
Instead of featuring one Clean Eating recipe I am including 2 recipes for delicious and healthy snacks when you just need to satisfy your urge for a treat.

The first recipe features oats, whole flax seed, honey and cranberries. The second recipe is simply baked pita chips brushed with safflower oil, cinnamon and sucanat.

Granola that you buy in the grocery store is very high in sugar and not always the best choice when you want to make a healthy breakfast decision. This recipe is great to sprinkle on yogurt and packed full of vitamins and nutrients that your body craves. The addition of whole flax seeds provides a rich source of Omega-3 fatty acids as well they are high in fiber to keep your digestive system moving along smoothly.

Pita chips are a great alternative to the high-fat deep-fried snack that you see cramming the grocery store shelves. They are light, flavorful and can be topped with many spices to suit your sweet or savory tooth. A great way to satisfy your cravings for something crunchy.

Ingredients for Honey Quinoa Flax Granola:

• 1 3/4 cup oats
• 3/4 cup brown rice cereal
• 3/4 cup cooked quina
• 2/3 cup unsweetened applesauce
• 1/4 cup honey
• 1 tsp vanilla extract
• 1/2 tsp sea salt
• 2 tsp cinnamon
• 2 tbsp flax seeds
• 1/2 cup chopped walnuts or other nut (optional)
• 1 cup dried, unsweetened cranberries

Instructions:

ONE: Preheat the oven to 325 degrees. Line a large baking sheet with parchment paper or a silpat mat.

TWO: Mix the applesauce, honey, vanilla, salt and cinnamon in a bowl.

THREE: Mix the oats, quinoa, rice cereal and flax seeds in a separate bowl. 
FOUR: Pour the wet ingredients over the dry ingredients and mix until the dry ingredients are well coated.
FIVE: Spread the mixture evenly onto the lined baking sheet. Bake for about 15 minutes, then sprinkle the chopped walnuts on top of the granola. Bake for another 20-30 minutes until edges are golden brown. You can bake longer if you like your granola crunchier.
SIX: Add the cranberries to the granola once it is out of the oven and has cooled a bit.
SEVEN: Store in an airtight container for up to 2-weeks. 

Ingredients for Cinnamon Pita Crackers:

• 1 tbsp safflower oil
  
• 1 tsp ground cinnamon
  
1 tsp sucanat or agave nectar
• 4 6-inch whole-grain pitas

Instructions:

ONE: Preheat the oven to 350 degrees.

TWO: In a small bowl, combin the safflower oil, ground cinnamon and sucanat.

THREE: Brush mixture over both sides of the pitas. Cut each pita into 8 triangles and split each in half, separating the 2 layers.
FOUR: Arrange in a single layer on a large baking sheet.
FIVE: Bake until crisp, about 10 minutes.

SIX: Let cool completely on baking sheet.
SEVEN: Store in an airtight container for up to 1-week. 

**Nutrients Per 11 Crackers: Calories: 137, Total Fat: 3g, Sodium 227mg, Total Carbohydrates: 24g, Sugars 1g, Protein: 4g, Fiber: 3g

A delicious and flavorful salad. Perfect for a warm, sunny day!!

This simple salad is hearty enough to stand on its own for a no-cook dinner and if you have any leftovers, simply pack them for work the next day. A marinated dish such as this often tastes even better once the flavors have had time to meld. For a more classic lunch salad, try it served over a bed of lettuce and drizzled with a bit of extra lemon juice.
MMM!! I can taste Summer already!!

Ingredients:

• 3 tbsp olive oil
• 3 tbsp fresh lemon juice
• 2 tsp ground cumin
• ¼ tsp each sea salt and fresh ground black pepper
• Pinch ground cayenne pepper
• 3 cups BPA-free canned chickpeas (garbanzo beans), drained and rinsed
• 1 large carrot, peeled and julienned
• 3 green onions, thinly sliced
• 2 plum tomatoes, diced
• 1 red bell pepper. diced
• ¼ each chopped fresh cilantro and mint
• 1/3 cup crumbled low-fat feta cheese

Instructions:

ONE: In a small bowl, whisk together oil, lemon juice, cumin, salt, pepper and cayenne; set aside.

TWO: In a large bowl, combine chickpeas, carrots, onions , tomatoes, red pepper, cilantro, mint and feta.

THREE: Pour lemon juice dressing over chickpea mixture and toss to combine. Serve immediately or cover and refrigerate for up to 24 hours.

**Nutrients Per 1-Cup Serving: Calories: 254, Total Fat: 9g, Sodium 203mg, Total Carbohydrates: 34g, Sugars 7g, Protein: 10g, Fiber: 8g

Go bananas with chocolate & tofu pudding

For all of you wondering what the surprise ingredient in this smoothy and silky chocolate & banana pudding is? TOFU!! I know. It's not beets, dates, figs or brussel sprouts but still something a little different.

Tofu is full of protein and calcium and protects against a variety of health conditions including heart disease and cancer. It is a vegetarian staple that is also becoming mainstream with meat-eaters as well. It is helpful for energy and building muscle.

You can't go wrong with chocolate and banana is a very good addition to help make this pudding creamy and hard to resist. This recipe is quick, delicious and full of many great health benefits. Go bananas!!

Ingredients: 

• ¼ cup/60ml unsweetened almond milk
• 3 tbsp/45ml cocoa powder
• 1x12.3-oz box Silken Lite Firm Tofu
• ½ tsp/2.5ml real vanilla extract 
• 2 very ripe bananas (thaw slightly if using frozen bananas
• scant pinch sea salt

Instructions:

ONE: Preheat oven to 350 degrees.

TWO: In a medium saucepan, bring 1 ¾ cups water to a boil. Stir in rice and return to a boil; cover, reduce heat to low and simmer for 25 minutes. Remove from heat, fluff lightly with a fork and set aside.

THREE: Heat a large skillet on high. Add steak and cook for about 2 minutes per side, until browned. Transfer to a plate and cover to keep warm.
FOUR: Drain and wipe out skillet; heat oil on medium-high. Add onion, mushrooms and garlic and sauté, stirring occasionally, for 15 minutes, until onions and soft and translucent. Sprinkle flour over top of mixture and stir to combine. Slowly add milk, stirring constantly until thickened, about 5 minutes. Add pepper, nutmeg and ½ cup cheese; stir until combined.
FIVE: In a 4.8-qt casserole dish, combine steak, onion-mushroom mixture and rice; mix well. Spread mixture in an even layer. Top with remaining ½ cup cheese. Transfer to oven and bake for 30 minutes or until brown and bubbly. Remove from oven and let rest for 5 minutes before serving.

**Nutrients Per 1-Cup Serving: Calories: 287, Total Fat: 9g, Sodium 113mg, Total Carbohydrates: 26g, Sugars 5g, Protein: 25g, Fiber: 3g

A quick & super-easy casserole that's great for a busy schedule

Life has been extremely busy lately, if I'm not running around between work and school I have been at the hospital visiting my new baby niece. Still, I can and have to find time to put together a delicious and healthy meal to give me energy for the day.
I stumbled across a super-easy casserole recipe while browsing a special Classic Comfort Foods edition of Clean Eating magazine. I'm a huge fan of mushrooms so this was a no-brainer choice for me!! As well, of course it is difficult to say no to comfort food.
This recipe features sirloin steak, your choice of mixed mushrooms and low-fat Swiss cheese. MMM. Exactly what you need when your life is hectic and you can't quite figure out sometimes whether you're coming or going!!
The added bonus of this recipe, if you want to make this recipe vegetarian, you can swap out the steak for even more mushrooms. They're an ideal, low-calorie way to add "meatiness" to any dish. Mushrooms also help lower cholesterol and may reduce the risk of breast cancer and diabetes. Even great to give your immune system a boost!!

Ingredients:

• 1 cup wild rice
• 1 lb top sirloin steak, trimmed of visible fat and cut into 1-inch thick strips
• 1 tbsp olive oil
• 1 large yellow onion, diced
• 2 cups slice mixed mushrooms (TIP: Try a blend of porcini, portobello and trumpets)
• 2 cloves garlic, minced
• 3 tbsp whole-wheat flour
• 1 cup skim milk
• 1 tsp fresh ground black pepper
• 1 tsp fresh ground nutmeg
• 1 cup shredded low-fat Swiss cheese, divided

Instructions:

ONE: Preheat oven to 350 degrees.

TWO: In a medium saucepan, bring 1 ¾ cups water to a boil. Stir in rice and return to a boil; cover, reduce heat to low and simmer for 25 minutes. Remove from heat, fluff lightly with a fork and set aside.

THREE: Heat a large skillet on high. Add steak and cook for about 2 minutes per side, until browned. Transfer to a plate and cover to keep warm.
FOUR: Drain and wipe out skillet; heat oil on medium-high. Add onion, mushrooms and garlic and sauté, stirring occasionally, for 15 minutes, until onions and soft and translucent. Sprinkle flour over top of mixture and stir to combine. Slowly add milk, stirring constantly until thickened, about 5 minutes. Add pepper, nutmeg and ½ cup cheese; stir until combined.
FIVE: In a 4.8-qt casserole dish, combine steak, onion-mushroom mixture and rice; mix well. Spread mixture in an even layer. Top with remaining ½ cup cheese. Transfer to oven and bake for 30 minutes or until brown and bubbly. Remove from oven and let rest for 5 minutes before serving.

**Nutrients Per 1-Cup Serving: Calories: 287, Total Fat: 9g, Sodium 113mg, Total Carbohydrates: 26g, Sugars 5g, Protein: 25g, Fiber: 3g

Snack Attack?!? Why not grab a snack that's high in protein.

If you're anything like me, you look forward to your daily snacks. Those little in between treats that get you through to your next meal. They can be healthy, satisfying and taste great without throwing you off your goals. A protein bar with peanut butter will definitely give you that little extra energy and the oats are great for helping lower your cholesterol.

Feel free to add in cinnamon or raisins for extra flavor and texture. These protein bars are low in sugar but taste great.

TIP: Buy expensive items in bulk (such as oats) and pre-portion them into single-serving containers to grab an on-the-go snack.







Ingredients:

• 2 cups quick-cooking oats
• 1/2 cup natural peanut butter
• 4 scoops protein powder (vanilla or cookies n' cream flavors work best)
• 1 tbsp ground flaxseed
• 1/2 cup water

Instructions:

ONE: Knead all ingredients in a large bowl.

TWO: Line a square baking pan with waxed paper. Spread dough into pan using a spatula. Optional: Spread a thin layer of peanut butter on top.

THREE: Freeze for 30 minutes.
FOUR: Remove from freezer. Cut into bars.

**Nutrients Per Serving: Calories: 230, Total Fat: 10g, Sodium 20mg, Total Carbohydrates: 21g, Sugars 3g, Protein: 15g, Iron: 2g

A hot apple cinnamon smoothie is so delightful

Sometimes it can be hard to come up with simple & quick but nutritious breakfast ideas. I know this all too well, however, I do always make time to start with the most important meal of the day.

Why not make yourself a warm, delicious smoothie to get you going? This one combines apple, raisins, nuts and cinnamon. It tastes like an apple pie and you can drink it.

Apples are high in fibre while pecans are high in protein and unsaturated fat. Apples can keep your teeth whiter, they decrease your risk of diabetes and they help detoxify your liver.
The antioxidants in pecans lower bad cholesterol and can lower the risk of gallstones in women. You can also use walnuts which are high in Omega-3 and they helps prevent coronary artery disease and strokes.

Traditionally, a smoothie is cold and ice cream like but this one is definitely great for the cooler months or anytime you want a satisfying treat that is also good for your health.
Bottoms up!!

Ingredients:
1 apple, cored and cut into large chunks (you can keep the skin on)

• 1/4 cup sultana or golden raisins
• 1/2 tsp cinnamon
• 2 tablespoons pecan or walnuts

Instructions:
ONE: Place the apple chunks, raisins, cinnamon and ¼ cup water in a microwave-safe bowl. Microwave on high for 2 minutes. Remove the bowl from the microwave and let the apples cool for 1 minute.
TWO: Add the apple-raisin mixture to a high speed blender. Add the pecans and ¾ cup warm water. Process on high for 1 minute, until smooth and creamy. Pour into a coffee mug and drink warm.

With Valentine's Day around the corner, why not treat yourself or your sweetie to something indulgent without the guilt?!?

With the Superbowl last weekend and Valentine's Day next week, the caloric intake for some lately has been out of this world.
If you're anything like me you like to have a treat once in a while. A smooth, chocolate-y dessert is always option. Double the joy when paired with a chocolate cookie made using egg whites and dark chocolate.

Clean Eating does allow for everything in moderation, if you're going to have a dessert then these recipes are a perfect choice. I always have organic cane sugar on hand since the days of refined sugars are gladly behind me. As I said, these treats are in moderation.


I would have never guessed that a chocolate pudding, or any pudding for that matter would have oats in the recipe but it's a great opportunity to add some density and protein to a dessert. Many of the ingredients are things that you have on hand so you can easily make this is quick and delicious recipe.


Valentine's Day is for lovers but it's also for the single ladies (and men) in the world.

Mexican Frozen Chocolate Pudding
Ingredients:

• 2 scoops chocolate whey protein powder
• 1/4 to 1/2 cup brewed coffee, cooled
• 1/4 cup instant oats, unflavored
• 1/4 cup low-fat cottage cheese
• 2 tbsp sliced almonds
• 1 cup fat-free whipped cream

Instructions:

ONE: In a bowl, combine all ingredients except whipped cream. Use an immersion blender to mix until smooth.

TWO: Add more coffee if too thick. Fold in whipped cream.

THREE: Refrigerate overnight and serve or freeze for an hour, stirring every 15 minutes

**Nutrients Per Serving: Calories: 140, Total Fat: 3g, Sodium 105mg, Total Carbohydrates: 12g, Sugars 3g, Protein: 15g, Iron: 3g

Chocolate Cookies
Ingredients:

• Olive oil cooking spray
• 6 oz dark bittersweet chocolate, broken up
• 3 large egg whites
• 1 1/2 cups Sucanat, divided
• 1/2 tsp vanilla extract
• 1/3 cup unsweetened cocoa
• 4 1/2 tsp arrowroot powder

Instructions:
ONE: Preheat oven to 375 degrees F and lightly spray two baking sheets with cooking spray.

TWO: Place chocolate in a microwaveable bowl and heat on high until chocolate melts, approximately two minutes, stirring once halfway through; set aside to cool slightly.

THREE: Using an electric mixer on high speed, beat egg whites until they form soft peaks; gradually beat in one cup Sucanat and continue beating until mixture appears creamy; add vanilla.

FOUR: In a separate small bowl, combine remaining half cup Sucanat, cocoa and arrowroot powder; then beat into egg whites on low speed.

FIVE: Stir in warm chocolate and continue stirring gently until mixture thickens.
SIX: Place rounded tablespoons of batter onto prepared baking sheets and bake for 10 minutes. Cool on sheet pans for an additional 10 minutes before transferring to racks to cool completely.

**Nutrients Per Cookie: Calories: 90, Total Fat: 3g, Trans Fat: 0g, Sodium: 15mg, Total Carbohydrates: 16g, Sugars: 14g, Protein: 1g

A quick clean eating lunch idea, full of iron and flavor.

Sometimes it can be hard to plan your meals for the week, especially lunch ideas. One of my favorite recipes that is also easy involves black beans, salsa and my favorite herb cilantro.
If you're looking for a great substitute for a vegetarian protein the black bean is a great choice. It is also high in fiber and iron (which is especially great for women).

Once you spread the bean mixture on a whole-wheat tortilla you can top it with fat-free Greek yogurt, low-fat cheddar or more salsa. It's entirely up to you. I do sometimes opt to eat this meal alongside a grilled chicken breast or sometimes I have a small salad to go with a black bean wrap (or two). Great flavor and this is a recipe that you can throw together quickly.

Bean & Cheese Burrito Pinwheels

Ingredients:

• 4 whole-wheat tortillas
• 1 15-ounce can black beans, drained and rinsed
• 2 tbsp freshly squeeze lemon juice
• 1 garlic clove, minced
• 1 tsp olive oil
• 2 tbsp salsa
• 1 tbsp chopped fresh cilantro
• 2 oz low-fat cheddar, shredded
• Additional salsa and Greek yogurt to taste

Instructions:

ONE: Warm tortillas according to package directions; set aside and keep warm.
TWO: In a food processor, blend together the black beans, lemon juice, garlic and olive oil. Remove bean spread into a medium mixing bowl and stir in salsa and cilantro.
THREE: Evenly portion bean spread between tortillas. Roll up tightly and slice evenly into one-inch thick pieces. Serve with salsa and Greek yogurt, as desired.

**Nutrients per serving: Calories-343; Fat-8g; Sodium-364mg; Carbohydrates-53g; Fiber-6g; Sugars-1g; Protein-17g; Iron-5mg

Bison. Better than your average 'beef' burger.

Bison is a healthier alternative to beef if you're in the mood for a burger. It's much leaner and higher in iron which makes it a great grilling choice.
I'm always up for trying something new and challenging myself so tonight's dinner consisted of ground bison burgers and party quinoa salad.

I did stray slightly from the Clean Eating version of the recipe for the bison burgers, however, it was in the interest of adding more flavor while allowing the delicious ingredients to shine. I cooked these burgers on the stove top, but as the directions suggest you can absolutely grill them up on your barbecue outdoors.

The quinoa salad is slightly similar to my fiesta quinoa recipe with the addition of a few spicy ingredients to kick it up a notch. Dinner worthy, indeed!!

Yee-haw. Bon appetit.

Bison Burger Ingredients

• 1 Tbsp / 15 ml olive or safflower oil
• ¾ cup / 180 ml finely chopped onion
• 2 egg whites
• ¼ cup / 60 ml oat bran or oatmeal ground in a coffee grinder
• ¼ cup / 60 ml cooked, mashed sweet potato
• 1 Tbsp / 15 ml molasses
• 1 tsp / 5 ml crumbled, dried oregano
• ½ tsp / 2.5 ml sea salt
• ½ tsp / 2.5 ml freshly ground black pepper
• 1 lb / 454 g ground bison

Instructions

• Heat oil over medium heat in a skillet. Cook the onion until soft and golden. Set aside.
• Meanwhile, in a large bowl, mix together egg whites, oat bran or oatmeal, sweet potato, molasses, oregano, sea salt and pepper.
• Stir in onions and bison. Mix the ingredients together with clean hands until just combined. Take a handful of the meat and create a flat patty. You can get your family involved here too, so they can make patties that fit them. Just make sure they use clean hands.
• Grill the patties for 7-10 minutes on each side or until the burgers reach desired doneness.
• If you would like to store the patties in the freezer to use later, wrap the patties individually in parchment paper. They can be stored for up to one month in the freezer.

**Nutrients (per patty): Calories-143; Fat-2g; Protein-22g; Carbs-6g

Quinoa Party Salad Ingredients
2 cups quinoa
1/4 cup olive oil
Juice 1 lime
1 tbsp ground cumin
Pinch red pepper flakes
3 cups frozen corn kernels, thawed
1 15-oz can black beans, rinsed
1 medium red bell pepper, chopped
1 medium orange bell pepper, chopped
1 jalapeno pepper, seeded and chopped
1 cup fresh cilantro, chopped
Sea salt and fresh ground black pepper, to taste


Instructions

ONE: In a fine-mesh strainer, rinse quinoa thoroughly; drain well. In a medium saucepan, bring 4 cups water to a boil. Add quinoa, cover and reduce to a simmer. Cook for 10 to 15 minutes until water is absorbed. Let cool.
TWO: Meanwhile, prepare dressing: In a small bowl, whisk oil, lime juice, cumin and pepper flakes until combined. Set aside.
THREE: In a large bowl, combine corn, beans, bell peppers, jalapeno and cilantro. Add quinoa and stir to combine. Top with dressing, season with salt and black pepper and mix well. Serve cold or at room temperature.


**Nutrients per serving: Calories-364; Total Fat-10.5g; Carbs-56g; Fiber-10g; Sugars-3g; Protein-14g

Lasagna Without The Noodles

When you think lasagna you usually picture a heavy entree with noodles, cheese and sauce. Scratch that thought!!

For dinner tonight I made eggplant lasagna with tomatoes, spices, skim mozzarella & of course eggplant.

The is the 1st time making the dish but it immediately became a new favorite as it is full of flavor and very filling. I'm honestly not a huge pasta fan but on rare occasion when I'm looking to indulge I'm all for a tomato-y dish and this one that incorporates ground turkey & ricotta cheese (who would complain about the extra protein?!?).

Serve this delicious and healthy casserole with a salad of mixed greens or fennel & apple salad and you've got a well-balanced meal.

Enjoy!!

Ingredients:

·         1 lb ground turkey or chicken

·         2 minced garlic cloves

·         1 (8oz) can of tomato sauce

·         1 (32oz) can of chopped tomatoes (or Italian herbs added canned tomatoes)

·         ½ tsp of salt

·         ½ tsp of pepper

·         ¼ tsp oregano

·         ¼ tsp cayenne pepper (optional)

·         1 Eggplant (peeled and sliced)

·         1 small container of fat free cottage cheese

·         8 oz sliced fat free mozzarella cheese

·         Pam cooking spray

Directions:
Preheat oven to 375 degrees. Brown the ground turkey with the garlic in a saucepan coated with Pam cooking spray. Add the tomato sauce and canned tomatoes, stirring and chopping tomatoes with the spoon. Add the salt, pepper, and oregano; stir, cover and simmer for 15-20 minutes.

Layer eggplant, cottage cheese, turkey sauce and mozzarella in a baking dish. Add second layer of eggplant and then sauce and mozzarella. (repeat til no more ingredients with last layer of mozzarella) Bake in oven for 30 minutes.

**Nutrients per serving: Calories-304; Fat-4g; Carbs-23g; Protein-53g

A Happy Clean Eating New Year!!

Happy New Year to everyone!! I don't know about you but I certainly have a lot of goals and hopes for 2012. Clean Eating is on the top of that list. Trying new recipes but also sticking with the tried & true ones too.
A recipe that I've made a few times but I absolutely love is fiesta quinoa pilaf.

You can eat it by itself as it has all 9 essential amino acids making it a complete protein. Serve it with a chicken breast or grilled fish for extra protein or even stir it in your vegetarian chili for added health benefits and texture. Quinoa is a nutritional powerhouse and it is naturally gluten-free!!

The great thing about quinoa is that it is so versatile. I've found some recipes that change up this commonly considered cereal-like grain (actually related to leafy greens) and have made it into a breakfast option incorporating raisins, cinnamon and skim milk. Don't feel intimated by something that you've never used before, you might surprise yourself with the possibilities.

Happy experimenting!!

Ingredients:

-1 tsp olive oil
-1/2 yellow onion, diced
-1/2 yellow or orange pepper, seeded and diced
-1 tsp sea salt
-1/4 tsp freshly ground black pepper
-2 cloves garlic, minced
-1/2 tsp ground cumin
-1/2 tsp chili powder
-1/8 tsp cayenne pepper
-1 cup quinoa, rinsed and drained
-2 cups low-sodium vegetable or chicken broth
-Juice of ½ lime (about 1 to 2 tbsp)
-1/4 cup chopped scallions
-1/4 cup chopped fresh cilantro, more for garnish

Directions:

Heat olive oil in a saucepan over medium-high heat. Add onion, yellow/orange pepper, salt and black pepper and sauté until soft, three minutes. Stir in garlic, cumin, chili powder and cayenne and cook for one more minute. Stir in quinoa and broth.

Cover, reduce heat and simmer for 15 to 20 minutes until all liquid is absorbed and quinoa is plumped up. Remove from heat, fluff with a fork and let sit for five minutes, covered.

Stir in lime juice, scallion and cilantro; serve.