Clean Eating Recipes

 Pumpkin Protein Pancakes

If you’re craving something pumpkin-flavored for breakfast, forget about a sugary pumpkin spiced latte and go for these wholesome pumpkin protein pancakes instead. Not only do they have a lot less sugar and fat than a usual PSL, they are also packed with 22 grams of protein. Now that sounds like a much better way to enjoy this fall flavor.

Total Time: 25 min.
Prep Time: 15 min.
Cooking Time: 10 min.
Yield: 2 servings, 3 small pancakes each

Ingredients:
1 cup pumpkin puree
¼ cup unsweetened almond milk
3 large egg whites (⅓ cup)
1 tsp. pure vanilla extract
1 cup quick cooking oats
1 scoop whey protein powder, vanilla flavor
½ tsp. ground cinnamon
½ tsp. ground nutmeg
1 tsp. baking powder
Nonstick cooking spray
2 Tbsp. reduced fat (2%) plain Greek yogurt

Preparation:
1. Combine pumpkin, almond milk, egg whites, and extract a medium bowl; whisk to blend. Set aside.
2. Combine oats, protein powder, cinnamon, nutmeg, and baking powder in a medium bowl; mix well.
3. Add oat mixture to pumpkin mixture; mix until just blended.
4. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through.
5. Divide pancakes between two serving plates; top evenly with yogurt.

Tip: Leftover pancakes can be reheated in the toaster.

21 Day Fix 1 1/2 Yellow 1 Red 1/2 Purple

Source:  Beachbody Blog

Chicken with Peanut Sauce & Sweet Potatoes

INGREDIENTS:

·        1/4 cup unsalted natural creamy peanut butter

·        1/4 cup light coconut milk

·        2 tbsp rice vinegar

·        2 tbsp chopped fresh cilantro leaves, 
plus additional for garnish

·        1 tbsp raw honey

·        1 tbsp fresh lime juice

·        1 tbsp minced fresh ginger

·        1 tsp reduced-sodium soy sauce or tamari

·        1/2 tsp red pepper flakes

·        1 clove garlic, minced

·        Olive oil cooking spray

·        12 oz green beans, trimmed

·        2 sweet potatoes, peeled and diced into 1/2-inch chunks (NOTE: Make sure to dice potatoes no larger than directed, as they should cook through in the same amount 
of time as the chicken.)

·        1 red onion, sliced into 1/4-inch slices

·        1 lb boneless, skinless chicken breasts, 
cut into 1-inch pieces                                                                                                                                                 

INSTRUCTIONS:

1.      Preheat grill to medium-high or preheat oven to 450ºF.

2.      In a medium bowl, whisk together peanut butter, milk, vinegar, 2 tbsp cilantro, honey, lime juice, ginger, soy sauce, pepper flakes and garlic. Set aside.

3.      Cut 4 12 x 16-inch pieces of foil and mist with cooking spray. Divide green beans, potatoes and onion evenly into the center of each piece of foil. Divide chicken and peanut butter mixture between foil pieces, over top vegetables. Bring the short edges of the foil together, then fold inward a few times along each long edge to seal.

4.      Place foil packets directly on the grill or on a large, rimmed baking sheet in the oven. Grill or bake for 25 to 30 minutes, until chicken is cooked through and potatoes are tender. (NOTE: Carefully open a single packet to check, then reseal if needed.) Transfer contents of packets to serving bowls and garnish with additional cilantro.

Source: Clean Eating Magazine

ZUCCHINI PARMESAN BALLS!

Easy and tasty gluten free recipe.  These zucchini balls are a great appetizer and can be served with tzatziki or marina sauce for dipping.

INGREDIENTS
•2 zucchini
•1 egg
•1 spoonful flour gluten free
•1 tablespoon grated parmesan
•Pinch of salt
•Pepper

PREPARATION

Preparation Time: 10 minutes
Cooking Time: 20 minutes

Grate the zucchini. -Mix the grated zucchini, egg, gluten free flour, parmesan cheese and stir good until you get uniform mixture. -Form the mixture into balls. -Get a baking sheet and cover with parchment paper, cook for twenty minutes at a temperature of 220 degrees.

Enjoy!

 Tzatziki Sauce Greek Cucumber/Yogurt Sauce

This Greek sauce made with yogurt, cucumbers and fresh herbs can be eaten in so many ways. Try it on meat, fish, sandwiches, baked potatoes, or as a dip with raw vegetables.

Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 5 servings, about 1 cup each

Ingredients:
2 cups nonfat plain Greek yogurt
½ tsp. sea salt
¼ tsp. ground white pepper
2 cloves garlic, finely chopped
2 small cucumbers, peeled, finely chopped
2 Tbsp. finely chopped fresh dill
1 Tbsp. finely chopped fresh mint leaves

Preparation:
1. Combine yogurt, salt, and pepper in a medium bowl; mix well.
2. Add garlic, cucumbers, dill, and mint; mix well. Chill for 1 hour.
3. Serve with fresh vegetables or cooked fresh artichoke for dipping.

5 Simple Mason Jar Salads

Prepping healthy meals ahead of time is a huge plus when eating clean. 

I love Mason jars!  And putting your meals in them is just an awesome idea! Doing so helps us stick to our nutrition goals and saves us time during the week.  

Here are few tricks to keep in mind for creating the perfect mason jar salad:

Start with the dressing
Pour the dressing in first to coat the bottom of the jar. Dressings like vinaigrette work best. Thicker dressings can stick to the jar.

Layering is the key

The secret to a perfect mason jar salad is layering. The first ingredients you add are what create a barrier between the dressing and the lettuce, so add hearty ingredients that won’t soak up the liquid such as carrots, peppers, or beans.

When to add grains

None of the salads below contain grains, but that doesn’t mean yours shouldn’t. Whole grains keep well for several days and add flavor, texture, and fiber. Good choices are quinoa, brown rice, farro, and whole-grain pasta.

What about fruit?

Fresh fruits are delicious, but you’ll want to make sure to eat them sooner than later. Soak sliced fruits like apples and pears for a few minutes in salted water before adding them to the jar to prevent browning. Detailed instructions on how to do this can be found in our recipe for Apple, Fennel, and Arugula Salad.

Pack layers tightly

You want as little air as possible between layers to help your salad stay fresh longer.

Greens go at the top

Remove as much moisture as possible from washed lettuce to prevent wilting. Pack your arugula, spinach, or other greens at the top of the jar. You’ll be surprised at how much you can fit in the small space.

Keep your jars upright
When storing or transporting, keep jars upright to prevent the dressing from reaching the greens.

How to eat it
Shake up your jar and then pour everything into a bowl and serve! In a pinch, you can eat straight from the jar, but it’s hard to mix everything well when it’s tightly packed.

Follow the steps above and you’ll find you can create a mason jar salad with any of your favorite ingredients. 

Here are 5 to get you started:

Apple, Fennel, and Arugula Salad in a Mason Jar

Total Time: 20 min.
Prep Time: 20 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
4 cups warm water
¾ tsp. sea salt (or Himalayan salt), divided use
1 medium Granny Smith apple, cored, thinly sliced
½ cup apple cider vinegar
4 tsp. extra-virgin olive oil
2 tsp. raw honey
2 cups thinly sliced fennel
¼ cup toasted pecan pieces
4 cups baby salad greens
4 cups fresh arugula

Preparation:
1. Combine water and ½ tsp. salt in a medium bowl; mix to dissolve salt.
2. Submerge apple slices in water. Let sit for 5 minutes; drain water. Set aside.
3. While apple is sitting, combine vinegar, oil, remaining ¼ tsp. salt, and honey in a small bowl; whisk to blend. Evenly divide dressing between 4 one-quart Mason jars. Set aside.
4. Evenly layer apples, fennel, pecans, salad greens, and arugula on top of dressing in jars.
5. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

21 Day Fix 2 Green 1/2 Purple 1/2 Blue/Orange

Rainbow Salad

You are always being told to “Eat the rainbow!” and here is the perfect way to do it! Each vegetable in this beautiful salad contains different phytonutrients. Carrots and yellow bell peppers are rich in beta-carotene, red peppers contain lycopene, and red cabbage has powerful antioxidants…and we just love how it tastes! 

Total Time: 20 min.

Prep Time: 20 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
½ cup white balsamic vinegar
2 Tbsp. extra-virgin olive oil
2 cloves garlic, finely chopped
¼ cup finely chopped fresh flat leaf (Italian) parsley
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 cups chickpeas, drained, rinsed
1 cup sliced carrots
1 medium red bell pepper, chopped
1 medium yellow bell pepper, chopped
2 cups chopped red cabbage
1 cup chopped cucumber
8 cups assorted salad greens (like mixed spring lettuce)
½ cup raw sunflower seeds

Preparation:
1. Combine vinegar, oil, garlic, and parsley in a small bowl; whisk to blend.
2. Season with salt and pepper if desired; mix well. Evenly divide dressing between 4 one-quart Mason jars. Set aside.
3. Evenly layer chickpeas, carrots, bell peppers, cabbage, cucumber, salad greens, and sunflower seeds on top of dressing in jars.
4. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

21 Day Fix 3 Green 1 Yellow 1/2 Blue/Orange

Chicken and Black Bean Burrito Salad
This salad is brimming with all of the colorful ingredients you desire in a burrito, and like a burrito, it comes in its own perfectly portable package. But, the dressing is the real star. The recipe calls for fresh lime juice, cilantro, a whole seeded jalapeño, garlic, and cilantro! 

Total Time: 20 min.
Prep Time: 20 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
½ cup fresh lime juice
2 Tbsp. + ½ cup coarsely chopped fresh cilantro, divided use
1 clove garlic, coarsely chopped
1 medium jalapeno, seeds and veins removed, coarsely chopped
1 Tbsp. extra-virgin olive oil
2 cups canned black beans
4 oz. shredded cooked chicken breast
1 cup chopped jicama
½ cup thinly sliced radishes
1 cup thinly sliced red onion
1 cup halved cherry tomatoes
¼ cup shredded cheddar cheese
8 cups chopped romaine lettuce

Preparation:
1. Place lime juice, 2 Tbsp. cilantro, garlic, and jalapeno in a blender; cover. Blend until smooth.
2. Slowly add oil, blending continuously, until well mixed. Evenly divide dressing between 4 one-quart Mason jars. Set aside.
3. Evenly layer beans, chicken, jicama, radishes, onion, tomatoes, cheese, lettuce, and remaining ½ cup cilantro on top of dressing in jars.
4. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

21 Day Fix 2 Green 1 Yellow 

Blue Cheese, Pear, and Spinach Salad

If you love blue cheese as much as we do, you’ll love this simple salad made with pears, toasted pecans, and pomegranate seeds. Can’t find pomegranate seeds? Substitute them with dried cranberries. 

Total Time: 25 min.
Prep Time: 20 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
4 cups water
½ tsp. sea salt (or Himalayan salt), divided use
2 medium pears, cored, thinly sliced
½ cup sherry wine vinegar
4 tsp. extra-virgin olive oil
¼ tsp. ground black pepper
½ cup fresh pomegranate seeds
3 Tbsp. toasted pecan pieces
8 cups baby spinach
2 Tbsp. crumbled blue cheese (or feta cheese)

Preparation:
1. Combine water and ¼ tsp. salt in a medium bowl; mix to dissolve salt.
2. Submerge pear slices in water. Let sit for 5 minutes; drain water. Set aside.
3. While pear is sitting, combine vinegar, oil, remaining ¼ tsp. salt, and pepper in a small bowl; whisk to blend. Evenly divide dressing between 4 one-quart Mason jars. Set aside.
4. Evenly layer pears, pomegranate, pecans, spinach, and blue cheese on top of dressing in jars.
5. Serve immediately or cover and refrigerate for up to 2 days. Shake before serving.

21 Day Fix 1 Green 1/2 Purple 1 Blue/Orange

Chickpea Salad with Minty Yogurt Dressing
We love the combination of chickpeas, crisp bell pepper, and refreshing cucumber in this Mediterranean salad. It’s brought together with a creamy yogurt dressing with fresh mint and garlic, and feta and parsley add the finishing touches. 

Total Time: 20 min.
Prep Time: 20 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
½ cup reduced-fat (2%) plain Greek yogurt
1 Tbsp. fresh lemon juice
1 clove garlic, coarsely chopped
¼ cup fresh mint leaves
Sea salt (or Himalayan salt) and ground white pepper(to taste; optional)
2 cups chickpeas, drained, rinsed
½ cup thinly sliced red onion
1 medium green bell pepper, chopped
1 cup chopped cucumber
4 cups baby spinach
⅓ cup crumbled feta cheese
½ cup chopped flat leaf (Italian) parsley

Preparation
1. Place yogurt, lemon juice, garlic, and mint in a blender; cover. Blend until smooth.
2. Season with salt and pepper if desired; mix well. Evenly divide dressing between 4 pint Mason jars. Set aside.
3. Evenly layer chickpeas, onion, bell pepper, cucumber, cheese, and parsley on top of dressing in jars.
4. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

21 Day Fix 1 Green 1 Yellow 1/2 Blue/Orange

See original article Here 

Chocolate Peanut Butter Shakeology Ice Cream

Chocolate and peanut butter ice cream that’s good for you? Believe it. This is the ice cream you’ve been waiting for. It has only 4 ingredients, and takes less than 10 minutes to make, plus freezing time.

Total Time: 4 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 2 servings

Ingredients:
1 medium banana, cut into chunks
½ cup unsweetened almond milk
2 scoops Chocolate Shakeology
2 Tbsp. all-natural smooth peanut butter

Preparation:
1. Place banana in plastic bag; freeze for 4 hours, or until completely frozen.
2. Place almond milk, bananas, Shakeology, and peanut butter in blender (or food processor); cover. Blend until smooth.
3. Serve immediately.

21 Day Fix Portions 1/2 Yellow  1 Red 1 Purple 1/2 Orange

317 Calories per serving

Total Fat 11g

Sugar 15g

Protein 22g

Sodium 269mg

Total Carbohydrate 34g

Saturated Fat 3g

Found on Beachbody Blog

Grilled Shrimp Flatbread

4 servings (serving size: 1 wrap)

Ingredients:
1 package flatbread large (low-fat wheat)
1 pound large shrimp, peeled and deveined
6 tablespoons fresh lemon juice, divided
2 teaspoons olive oil, divided, plus additional for brushing grill
3 tablespoons chopped fresh dill, divided
1 tablespoon chopped fresh oregano
3/4 cup low-fat Greek yogurt, divided
2 garlic cloves, minced and divided
2 cucumbers (about 1 pound)
Black pepper, to taste
1 pint cherry tomatoes (about 1/2 pound)
1 small red onion, cut crosswise into 1/3-inch-thick rings
4 whole-grain flatbreads
8 small romaine leaves (optional)

Preparation:

1. Preheat grill.

2. Rinse shrimp, and pat dry. Stir together 2 tablespoons lemon juice, 1 teaspoon oil, and 1 tablespoon each dill and oregano in a medium bowl. Add the shrimp, and toss to combine. Marinate, stirring occasionally, 10 minutes.

3. Stir together 1/4 cup yogurt, half of garlic, 2 tablespoons lemon juice, and 1 tablespoon dill in a serving bowl. With a vegetable peeler, cut cucumbers into lengthwise ribbons, discarding the largely seeded core. Toss cucumber ribbons with yogurt mixture and pepper, to taste.

4. Combine the remaining 1/2 cup yogurt with remaining 2 tablespoons lemon juice, remaining 1 tablespoon dill, and remaining garlic in a small serving bowl for Raita sauce. Season with pepper, to taste.

5. Toss tomatoes and onion with remaining 1 teaspoon olive oil in a bowl. Grill shrimp with tomatoes and onion in a lightly oiled well-seasoned cast-iron skillet or grill pan, turning once, 5 minutes or until shrimp are bright pink and cooked through, tomatoes are softened, and onion is golden brown and tender. Transfer to a plate; cover and keep warm.

6. Grill flatbread until golden brown and slightly crisp. Transfer to 4 serving plates; top evenly with cucumber salad, shrimp, onions, tomatoes, and romaine, if desired. Serve with Raita sauce.

Garlic, Chicken, Zucchini and Corn

Ingredients

Chicken: 1 lb Chicken Breast, cut into 1" pieces

1 tsp sesame seed, coconut or avocado oil

1 large garlic clove, crushed

1/4 tsp Pink Himalayan Sea Salt

Ground black pepper, to taste

Zucchini and Corn:

1.5 lbs zucchini, cut into half moon shapes

2 cups corn, frozen or fresh

1 tsp sesame seed, coconut or avocado oil

1 large garlic clove, crushed

1/2 tsp Pink Himalayan Sea Salt

Ground black pepper, to taste

Garnish:

1 garlic clove, crushed (optional)

1/4 cup dill, parsley or green onions, chopped

Directions:

Chicken:  Preheat cast iron skillet on medium heat and swirl oil to coat.  Add garlic and cook for 10 seconds.  Then add chicken, sprinkle with the salt and pepper to taste.  Cook for 10 minutes uncovered, stirring occasionally.  Transfer to a bowl and set aside.

Zucchini and Corn:  Cook the same way as the Chicken but for 6-7 minutes.

Add Chicken back to skillet and stir.  Remove from heat, sprinkle with herbs and more garlic if you wish, stir.  Garnish, and serve hot or cold.  Serve with quinoa, potatoes, or garden salad.

Recipe found at Ifoodreal

7 Layer Salad ~ 2 Ways!

Salad:

1 10 oz bag Mixed salad greens or lettuce of choice about 5 cups
1 15 oz can Garbanzo beans, drained and rinsed
2 medium Bell peppers, diced I used red
1 15 oz bag Frozen peas, thawed 2
1 cup Cherry tomatoes, halved
1 cup Red onion, thinly sliced or 4 green onion, sliced
3 Hard boiled eggs, sliced or chopped

Topping:
1 cup Shredded cheese 2% cheddar, mozzarella, or Swiss
6 slices Center cut or turkey bacon, cooked and crumbled

Dressing:
1 large Ripe avocado

1 cup Low fat plain Greek yogurt
2 tbs Lemon juice
1/2 tsp Garlic, minced
1/4 tsp Salt or to taste
2 tbs Honey or agave nectar
1 I prefer petite peas. Do not cook the peas. I put them in a small colander and hold them under warm running water to defrost them.

Recipe found at Dashing Dish

HOW TO GRILL SUMMER VEGETABLES

We love growing our on fresh vegetables.  A great way to eat them, is to grill them!!  Fresh grilled vegetables are a highlight of summer!  If you don't do it right, your zucchini and asparagus are apt to turn to a soggy, mess.  If you follow these grilling tips, your veggies are sure to be a hit!

Each vegetable needs slightly different treatment, but one key rule is to cook over direct heat at medium-high temperature and remember to turn about half way through!

Bell Peppers

How to Prep

Cut into 2-inch-wide lengthwise slices and toss in oil.

How to Grill

Cook until charred in spots, about 10 minutes. Peppers should be moist, fragrant, pliable when bent with tongs, tender when pierced.

Eggplant

How to Prep

Cut into 1/4-inch-thick lengthwise slices and brush with oil.

How to Grill

Cook until you see even grill marks, about 6 minutes. Eggplant should be pliable when bent with tongs, tender when pierced.

Summer Squash

How to Prep

Cut into 1/4-inch-thick lengthwise slices and brush with oil.

How to Grill

Cook until you see even grill marks, about 6 minutes. Squash should be pliable when bent with tongs, tender when pierced.

Asparagus

How to Prep

Trim spears and toss in oil. Place on foil if spears are thin.

How to Grill

Cook until charred in spots, about 8 minutes. Asparagus should be moist, slightly curved when picked up by one end, tender when sliced.

Corn

How to Prep

Shuck cobs and brush with oil.

How to Grill

Cook until kernels turn deep yellow (charred in spots) and give slightly when pressed, about 12 minutes.

Plum Tomatoes

How to Prep

Cut in half lengthwise, remove seeds and toss with oil.

How to Grill

Cook until charred in spots, 4 to 5 minutes. Skin should have begun to peel back, and flesh should be soft.

Potatoes

How to prep

Cut in half or depending on how large, quarters.

How to Grill

Rub with olive oil salt & pepper to taste, no need to wrap cook about 45 minutes.

Onions

How to prep

Cut into wedges

How to Grill

Put a bit of olive oil and cook until desired doneness

Brussels  

How to prep

Leave whole or cut in half

How to Grill

Toss them in olive oil, salt & pepper to taste.  Make a foil pouch.  Grill about 15-20 minutes.

Green Beans

How to prep

Leave whole

How to Grill

Drizzle olive oil over beans, salt & pepper to taste, add minced garlic and crushed red pepper  Make a foil pouch.  Grill about 10 minutes. 

Clean Eating: Condiments

There are so many different condiments out there! Pretty much everything you eat nowadays comes with some type of condiment.  The most used is Ketchup and Mayo, and BBQ sauce.  The ones you get in the store are not approved for clean eating lifestyle

How often do you use them and how much are you using each time?   If you are a food tracker, do you track the amounts you use as well? If so, how do they affect your numbers?  Do you notice your fat and/or sugar intakes higher on those days?

Ketchup

Ketchup is a low-calorie condiment, made from tomatoes, vinegar, salt, pepper, spices…. but then there is the sugar!   What started out as a clean product is quickly processed, with added chemicals. Take a look at what you have at home and see if the words high fructose corn syrup, sugar, sucralose (or any word ending in –ose) and/or cane sugar, appear on the label. Most likely you will find at least one.  This means that the ketchup you have is not a clean product.

The good news is, there are clean alternatives for ketchup. I have included one below but with so many topping options out there, I’d like for you to start experimenting with cleaner recipes and start letting go of the ketchup.

Clean Ketchup Recipe

3 tbsp tomato paste
2 tsp onion, grated
1 clove garlic, minced
1 tbsp apple cider vinegar
1 tsp raw honey

Whisk all ingredients together in a bowl. Ketchup can be made a few days ahead of time and stored in refrigerator in a sealed container for about 1 week.

Mayonnaise

Real mayonnaise should have oil, egg yolks, lemon juice or vinegar, simply whipped up. Most brands will use soybean oil, which is not a clean eating approved oil (our second challenge this week will cover oils). Take a look at the label in your home. Do you see soybean oil, sugar, sorbic acid and/or modified potato starch? If so, it is not a clean mayonnaise.

Luckily, mayonnaise consumption seems to be very reduced these days but I still think it is a topic we should cover.  Next time you are shopping, take a look at the labels and see if you can find one listing only clean ingredients. If not, why not make your own!

Clean Mayonnaise Recipe

1 egg yolk
1 1/2 tsp fresh lemon juice
1 tsp vinegar (Ones to try: White, white wine or apple cider vinegar.)
1/4 tsp Dijon mustard
Sea salt, to taste
1/4 cup extra-virgin olive oil

In a food processor, blend first 5 ingredients. With food processor running, slowly pour in oil. For best results, chill before serving.

Barbecue Sauce

Two foods I love, Mexican and Barbecue.  When I first started eating clean, my favorite brand had to go.  It was filled with sugar and so many other ingredients  I couldn't even pronounce.  The good news is, it is possible to find clean sauces out there now.  It does take some time, but it can be done!  Of course, you can look at Whole Foods but they can also be ordered online.  Which is what I do.  We do not have a whole foods.  Another place to check is the organic section in your grocery store.  Most times, they won't be with the other barbecue sauces.

You can just make your own and add chicken in a crock-pot now but if you would rather purchase a bottle, it can be done.

When looking at labels, you want to stay away from the following words: high fructose corn syrup, sugar, corn syrup and anything that says “modified’ or “hydrolyzed.” See a paragraph of text under ingredients?  It’s most likely not a clean version.

Looking to make your own instead? It can be pretty inexpensive and can be frozen just like pasta sauce if you want to make a bigger batch to have on hand for another day.

Clean Barbecue Sauce Recipe

1 15 oz. can Tomato Sauce-no sugar added

1 (6 oz. can Tomato Paste-no sugar added

1 tsp. Low Sodium Soy Sauce

2 tsp. Cumin

1 tsp. Paprika

1 Tbsp. Garlic Powder

1 tbsp. Onion Powder

4 tbsp. Sulfured Molasses

3 tbsp. Honey

3 tbsp Balsamic Vinegar

Combine all ingredients together in a medium mixing bowl and mix well using a whisk. Use as you would any other barbecue sauce.

Clean Eating Approved Condiments

While is this not a complete list, below you will find some options to get you started.

– Sauerkraut
– Apple Cider, Red Wine, White and Rice vinegar
– Balsamic or Raspberry Vinaigrette
– Bragg Amino Acids
– Tomato sauce
– Fresh salsa or Pico De Gallo
– Chili paste
– Tomato paste
– Herb paste (e.g. ginger, garlic, cilantro)
– Mustard (yellow or Dijon – check for no added sugar)
– Beef, vegetable or chicken broth (low sodium fat free)

I’d like for you to start thinking outside the box a bit and replace the fats and sugars in these products with healthier alternatives. Starting thinking about what other things you can use instead. For example, you can top a turkey burger with fresh guacamole and/or salsa and avocado. You use Greek yogurt instead of mayonnaise and have heard of others using hummus as well. There are also great clean spreads you can get as well (e.g. roasted garlic) that can add a whole new flavor to your meal, without any processed chemicals.

Enjoy!

Avocado Caprese Salad

Ingredients

2 cups fresh Arugula

1/2 Avocado, pitted and sliced

3 slices Fresh Mozzarella cheese

Fresh Basil leaves

1 tablespoon Extra Virgin Olive Oil

1 1/2 teaspoons Balsamic Vinegar

Dollop of Honey

Kosher Salt to taste

Fresh Ground Black Pepper to taste

Instructions

Assemble the arugula, avocado slices and mozzarella in a serving bowl. Top with torn or slivered basil leaves. Whisk the extra virgin olive oil in a small bowl with the balsamic vinegar, honey and season with kosher salt and freshly ground black pepper to taste and pour over the salad. Toss to coat and serve.

Crunchy salads are a great lunchtime staple. Avocado is an essential addition thanks to its fat content so you stay fuller longer.

Quinoa Jambalaya

Ingredients:

Olive Oil (just to coat the pan)

1 Onion, chopped

2-3 ribs Celery, chopped

2 Zucchini, chopped

2 Red Bell Peppers, chopped

2 Cloves of Garlic, minced

2 Chicken Sausage, sliced

1/2 cup of Dry Quinoa

1 cup of organic Chicken Broth (no salt or reduced sodium)

1 28 oz can of organic Fire Roasted Tomatoes drain some of the juice

1/2 lb of Shrimp, peeled & de-veined

Sea Salt & Pepper

Directions:

1. Saute onion, celery, zucchini, bell peppers, garlic, & sausage in a pan for 5 minutes (you will need a large pan!).

2. Add the quinoa & stir. Cook 2 minutes.

3. Add broth & tomatoes & bring to a boil. Reduce heat & cover. Simmer for 10 minutes.

4. Add shrimp & cover to simmer again. Simmer for 5-10 minutes (or until the shrimp are cooked through).

5. Add sea salt & pepper to taste.

*Note: when I made this, the can of fire roasted tomatoes made it more runny, if you want it thicker, I suggest draining some of the juice prior to adding it to the skillet.