Tuesday, April 19, 2011

Quick {eat clean} Oats

If you don't have the time to do the Crock Pot Oatmeal and need something nutrient rich in a few minutes, try this super simple Quick {eat clean} Oats recipe.  There is really no difference between Old Fashioned Rolled Oats vs Steal Cut Oats when it comes to nutritional value. However, steel cut oats do have more cholesterol lowering soluble fiber.

Now, when comparing these Quick {eat clean} Oats to over the counter prepackaged oats there is no comparison. You will get a HUGE bowl of oatmeal with this recipe so if you are eating something else along side of this you might want to half the recipe(I would still keep the flaxseed at 1 Tbps.)

 Quick {eat clean} Oats

  • 1/2 c Old Fashioned Rolled Oats
  • 1/3 {all natural} unsweetened applesauce
  • 1 1/2 tsp cinnamon
  • 1 tbps {100% pure} maple syrup
  • 1 tbps ground flaxseed
1) Heat oats according to package.
2) Add all other ingredients and stir.

Nutritional Facts: (they may vary from brand of product)
Fat: 5.25
Calories: 266
Protein: 6.5
Fiber: 7.33

Tuesday, April 12, 2011

Turkey Tacos

Many people think turkey is right away the better choice over beef. That is not often the case. Unless you are purchasing the extra lean turkey breast or lean ground turkey, then chances are your turkey is not helping you reach your weight loss goals. I can't stress enough the importance of reading labels!  It's something I do consistently when picking up a new item in the store.  

Extra lean turkey breast is my fave! It's not cheap, but it's ooooh so good and healthy at 1.5 g of fat per serving.  When it goes on sale, I always stock up! Before {eating clean} I would purchase prepackaged seasonings packets for many things. Now, I make all mine own seasoning combinations which really helps control sodium intake and eliminates the added chemicals.

Excessive sodium consumption can lead to high blood pressure, or hypertension, which is a risk factor for heart disease, stroke and kidney failure.  The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.

Comparison of Sodium:
Homemade Taco Seasoning(amount of 2 packets): 1920mg of Sodium
Ortega Taco Seasoning(2 packets): 5160mg of Sodium

WOW!!!, that's cutting it by more than 60%

Here's a look at the Ortega Taco Seasoning Mix ingredients:  
Yellow Corn Flour, Salt, Maltodextrin, Paprika, Spices, Modified Corn Starch, Sugar, Garlic Powder, Citric Acid, Autolyzed Yeast Extract, Natural Flavor, Caramel Color (sulfites)

Turkey Tacos

§   4 Tbsp chili powder 
§   1 ½ tsp. garlic powder
§   1 ½ tsp onion powder 
§   ½ tsp crushed red pepper flakes
§   1½  tsp dried oregano 
§   1 Tbps paprika 
§   3 Tbps ground cumin 
§   1 tsp sea or Kosher salt
§   1 ½ tsp coriander
§   1 c water
§   2 lbs {extra lean} ground turkey breast

1)Cook turkey breast in a nonstick pan until no longer pink.
2)Mix all dry ingredients in a bowl and then add to cooked turkey breast. Stir.
3)Pour 1 cup of water into pan and stir.

NOTE:  This recipe is a double batch and can always be cut in half if you only need a small amount of ground meat. I like to have extra for the next day.


Sunday, April 3, 2011

{eat clean} BROWNIES

{eat clean} Brownies
Recipe adapted from: www.thegraciouspantry.com
  • 1 (16 oz.) container almond butter
  • 4 egg whites
  • 1 cup honey
  • 1 tbsp vanilla
  • 1/2 cup unsweetened cocoa powder
  • 1 tsp. baking soda
  • 1 cup bittersweet chocolate chips (I use Ghiardelli 60% Cacao)

Preheat oven to 325 degrees F.
1) Add each ingredient, in the order listed, to a large mixing bowl, one at a time. Whisk in each ingredient completely before adding the next.
2) Pour into an oiled baking pan and bake for 35-40 minutes.
NOTE: I roughly chopped the chocolate chips prior to adding them to the batter.  

UPDATE 2013: Since I have been off sugar a lot longer than when I first posted this my taste buds have changed. I made the recipe this time with 2/3 cup honey instead of the full cup. It worked great.  I also make it with two whole eggs instead of 4 egg whites. I also cut down the chocolate by almost half. Make this with dairy free chocolate chips and you have a dairy free treat! Enjoy.