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