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