Tilapia

I try to eat fish at least twice a week.  Tilapia is one of my favorites!  Its low in calories and fat but high in good quality protein! Try this meal on a busy night.  It literally takes no time and is so easy. 


Step 1. squeeze 1 lemon or lime ( I use whatever I have in the house) and a little olive oil over the fish filets.  Season with sea salt, pepper, and paprika. 
Step 2.  Steam green beans ( I like the organic ones that already are cut and cleaned in the bag...saves time). When the beans are done stain the water out and put back in pot.  sprinkle some slivered almonds and blue cheese crumbles on top of the beans.  Cover with a lid to let the blue cheese melt and keep the beans warm. 
Step 3.  Cook couscous as directed.   With this meal I used whole wheat pearled couscous.  Instead of water I use free range chicken broth...it adds a little more flavor.  If you have never tried pearled couscous  (also called Israeli couscous)  I highly recommend you do!

I'm Back!

I'm Back! As most of you know, I now have a healthy beautiful baby girl! She has completely stole my heart (and her dad's of coarse)! Ever since she was born I feel like I have had absolutely no time.  Its amazing how busy one little person can keep you.  I absolutely LOVE being a mom.   Now that she is one month old I feel like I am back in the swing of things and even have little muffin on somewhat of a routine.  
The past few weeks I have made myself a "get back in shape" plan which has also consisted of a revised nutrition plan as well.  I have been directed by Kallie's pediatrician to stay away from dairy and nuts for a month to see if she has an allergy to it.  This has not been easy as I LOVE greek yogurt, cheese and anything with nuts and nut butters.  However I have found a new love for Rice Milk and dairy free dark chocolate chips from whole foods :) Breastfeeding has made me watch what I eat more than ever.  A baby with an upset tummy is no fun, so my diet has been a little boring lately but I will try and post some good Clean Recipes for you all.
 Hope you enjoy!

This is one of my new favorite things! Veggie Patch products are in the organic section of the grocery store. I have been enjoying the falafel on a whole wheat pita for lunch.  Its quick and easy and so Yummy! Veggie patch also makes a "meat" ball that is very good as well with a little sauce and whole wheat noodles. 

Eggplant Stir Fry

This recipe is great for nights when you are really busy.  The recipe in Clean Eating calls for lean ground beef, but I used white ground chicken instead.  Make extra and use leftovers in a wrap the next day for lunch. 


1 baby eggplant (keep the skin on that is where most the the nutrients are found) sliced into rounds
1 red bell pepper
1 yellow onion
2 tsp ground cumin
2 tsp ground coriander
1 tbsp paprika
sea salt to taste
2 tomatoes diced
1 tbsp minced garlic
2 yellow squash but into rounds
1\2 pound of lean ground turkey, chicken or beef

In Large skillet heat oil for 1 min. Add onion and pepper and saute.  Meanwhile in small bowel combine spices. Stir in tomatoes, garlic, eggplant and squash.  Cover and cook about 5 min. In another skillet brown meat with seasonings.  When the meat is done add into the veggie mixture and enjoy:)

Kale Chips

Kale is one of the main Power foods that should be in everyone's weekly diet, but most people have never even tried it! There are many ways you can eat Kale.  Raw in salad, steamed as a nice side dish, or as a wonderful snack make Kale chips! Give it a try...I think you will be pleasantly surprised.  I actually got this recipe from a client and have been hooked!

Directions:
Wash 1 bunch of Raw Kale. Remove from steams and place on a baking sheet.  Sprinkle with olive oil and sea salt.  Bake for about 12min at 400 degrees.  Enjoy as a replacement for your full fat chips. 

Mini Polenta Pizza

I wasn't sure how these would turn out, but to my surprise they were so good and better yet cured my craving for pizza! 
Ingredients:

1 package of precooked polenta
part skim mozzerella cheese
organic all natural pizza sauce
green peppers

Slice the polenta, add toppings and bake at 400 for about 25 min.

Mexican Casserole

   *

    *1 cup brown rice
   * 1 cup chicken broth (or use proportions recommended on rice cooker)
   * 1 tablespoon olive oil
   * 1/3 cup diced onion
   * 1 clove garlic, minced
   * 1 medium zucchini, thinly sliced
   * 2 cooked skinless boneless chicken breast halves, chopped
   * 1/2 cup sliced mushrooms
   * 1/2 teaspoon cumin
   * salt to taste
   * ground cayenne pepper to taste
   * 1 (15 ounce) can black beans, drained
   * 2 jalapenos
   * 1 cup shredded carrots
   * 1 cup shredded reduced fat  mexican cheese

  1. Cook the rice and broth in the rice cooker
  2. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a
large casserole dish.
  3. Heat the olive oil in a large skillet over medium heat, and cook
the onion and garlic until tender. Mix in the zucchini, chicken,
carrots, and mushrooms. Season with cumin, salt, and ground cayenne
pepper. Cook and stir until zucchini is lightly browned and chicken is
heated through.
  4. In large bowl, mix the cooked rice, onion, zucchini, chicken,
beans, jalapenos, and 1/2 the cheese. Transfer to the prepared
casserole dish, and sprinkle with remaining cheese.
  5. Cover casserole loosely with foil, and bake 30 minutes in the
preheated oven. Uncover, and continue baking 10 minutes, or until
bubbly and lightly browned.

Clean Eating Bannana Muffins

Recipe: 
3 Egg Whites
3 Ripe bannanas
1\2 cup unsweetened applesauce 
1\4 cup Agave Nectar or 1\2 cup Pure Maple Syurp
2 Cups whole wheat flour (I also like to use Spelt Flour when I have it on hand)
 1 teaspoon baking soda
1 tablespoon ground cinnamon
1\2 teaspoon baking powder
1\2 teaspoon Sea Salt
1\2 cup Raisins 
1\2 cup Slivered Almonds (or walnuts)

Mix All wet ingredients in a bowl, and all Dry in a separate bowl.  Add both mixtures to a large bowl.  Bake at 325 until golden brown.  Usually about 30min.