Jan. 16: New Plan...Again

Yet again, I have a new plan of action.

First of all, I'm sorry that I'm sucking so much at blogging.  While I realize that blogging has been a key to success for me up until now, I've had a lot on my plate lately and it's been hard to put my personal stuff aside and concentrate on  this.

Years ago (15 to be exact) I had been a vegetarian for 5 years.  I was at my all-time healthiest and most fit with very little effort whatsoever.  I'm sure that maintaining at age 41 vs. maintaining at age 25 will not be quite as carefree, but I'm ready to try anything.

For many reasons, I've been toying with becoming a vegetarian again.

~ The Environment ~

~  Health ~

~ Animal Welfare ~

~ Weight Loss ~

~ Economic Reasons ~

Not necessarily in that order.

So this week's meal plan is a little different and I have photographic evidence of it.  Because my 10 year old daughter is an athlete and not a vegetarian, I did some prep for her including meat.  We'll see how things go - we as a family will have several vegetarian days a week, but I'm not going to insist she follow my lead.

Oh, by the way, before we get into the week's meal plan, I didn't lose this week but I didn't gain either.  Considering Thursday's (or should I call it Cookieday's?) fiasco, I'm content with that.

Our nicely prepped eats for the week:

I bought a package of tart shells at the grocery store today to make life easier - I'm going to work on making my own for next time.  With the shells, I made wee little spinach quiches for me and beef pot pies from leftover beef stew for the little one.

I made a big batch of baked rigatoni (vegetarian) which we enjoyed today with garlic bread.  (recipe below)

For quick sandwiches I made devilled egg salad (recipe for this as well). I haven't made it yet, but I'm going to finish off this evening by making a broccoli cauliflower salad.  I have some chicken breast made for my daughter and she can eat the other stuff as side dishes.  I have to limit the eggs for my daughter, as she is mildly allergic.

Baked Rigatoni



2 cups of cooked whole wheat pasta

1/2 a container of low fat cottage cheese

1 package of chopped spinach (thawed)

Finely chopped mushroom, onion and garlic to taste

1 can of pasta sauce

Shredded cheese of choice

1 egg (optional)

Olive oil

Parmesan or Romano cheese

In a large baking dish, coat the sides lightly with olive oil for an easier clean up.

Meanwhile, heat the oven to 375*F

On the stove top, saute all the veggies until lightly browned and fragrant.

In a large bowl, mix cottage cheese, shredded cheese, and egg, if using.

After all is prepared, mix everything but the Parmesan in the baking dish.  Bake at 375* for 45 minutes.  Top with the grated Parmesan or Romano and return to the oven, heat turned off, for 10 more minutes.  Serve while hot and delicious.

Devilled Egg Salad

6 eggs, hard boiled

1 tsp honey

1 tbsp yellow mustard

1 tbsp light mayo

seasoning salt to taste

Chop the hard boiled eggs and add the other ingredients.  Stir lightly with a fork to mix.  Spread on bakery fresh buns or bread and top with lettuce and tomato.

Dec. 27: On the Second Day of Turkey my True Love Made for Me....

Okay, no true love - I made it for myself.  But I have two yummy turkey leftover dishes for you!

Turkey Caesar Salad

You will need:

~ A huge bowl of baby spinach
~ A serving of turkey breast, chopped into bite-sized pieces
~ A handful of croutons of choice
~ Bacon (I use the Kirkland's bacon crumbles - kind of fattening but not as artificial as some stuff)
~ Freshly chopped minced garlic
~ Light Caesar dressing

Mix your salad dressing with the fresh garlic - this will give you a decadent, restaurant-style salad dressing (and very stinky breath).  Build your salad and stir well.  This is a super quick dinner!

Turkey "Fried" Rice

You will need:

A pot of baked brown rice
2 servings of turkey breast, chopped
minced garlic to taste
soy sauce
ginger
olive oil

I use  my cast iron skillet for this and I always make enough so I have leftovers for lunch the next day.

In your skillet, saute minced garlic in the olive oil until golden and fragrant.  Stir in your turkey and turn the heat up to high.  When things are really sizzling add some powdered ginger and soy sauce and stir well.  Then stir in 2 servings (based on your personal intake) of brown rice and mix well, cooking on high for about 2 minutes until the soy sauce is nicely caramelized on the mixture.

I serve this with steamed veggies and I top it with some spicy red pepper jelly that I got from Costco (so spicy/sweet and delicious!)

~~~~~~~~~~~~~~~~~~~~~~~~

Today I got so much accomplished.  I tackled my 10 year old's bedroom (shudder).  I took 4 garbage bags of stuff to the car to be donated tomorrow and 3 garbage bags full of, well, garbage, out of that room.  It's unbelievable what a disaster it is. 

I'm really trying to declutter and downsize - my car is loaded to the hilt with donations of bedding, towels, toys and kitchen items - this is all stuff I moved here in October that remained packed so I figure if I haven't needed it yet, I can live without it.

Hopefully decluttering my house will help me declutter my body.  I ate well today and felt much more energetic for it.  I'm back to work tomorrow and really have my fingers crossed that I will be able to stay on track.

Have a great week!

Nov. 14: Weekly Food Prep

This week, I'm really feeling the cooking bug.  Maybe because it's cold and foggy out, maybe because last week's food prep kept me so successfully on plan.  Whatever the reason, I'm itching to get into the kitchen today!

First things first, I'm roasting 2 chickens.  Have you seen those flattened chickens at your local grocery store?  They are supposed to cook way faster that way.  Anyhow, they are on sale, so I'm grabbing two and making them today.  While they are in the oven I'm going to also make a batch of baked brown rice.

The chicken soup I made last week was such a hit that my daughter R asked me to make it again this week.  So after the chicken cools, I'll remove the yummy white meat and put it away for other meals and then I will put the carcasses and dark meat in the crockpot overnight to make broth for more soup.

Sunday: Roasted chicken with potatoes and carrots, green beans

Monday: Leftovers

Tuesday: Mexican chicken  casserole (recipe below)

Wednesday: Chicken noodle soup

Thursday: Leftovers

Friday: Pizza night



Mexican Chicken Casserole

("Casserole" usually indicates something baked in the oven.  We're going to nuke ours in the microwave in one dish servings.)

cooked chicken

cooked brown rice

canned rinsed black beans

frozen corn

chili powder, cilantro, sea salt

salsa

tortilla chips

finely shredded cheddar

plain non-fat or low-fat yogurt

Based on your pre-determined serving sizes, add chicken and rice to a large bowl. Stir in 1/4 cup of beans and corn, and then season to taste with spices and salsa.  Heat in the microwave for 2-3 minutes, or until hot.  Carefully remove the dish from the microwave and top with some shredded cheese and crumbled tortilla chips.  Return to the microwave for 30 seconds, top with  yogurt and then enjoy!

One of the really nice things about this dish is that, depending on your nutritional goals, you can tweak the macros to suit.  For the kids, you can top it with a bit more cheese if you want.

Now that I am finally feeling healthier, this is the week that I am going to start my early morning walking plan.  I'm going to start off with a brisk 20 minute walk with the dog, and see how things go from there.

My goal has changed.  After the epiphany I wrote about yesterday, I really want to lookin the mirror and love what I see.  I want to treat myself kindly and feel beautiful.  I want to stop punishing my body with food and instead, nurture myself with food and activity.

I'm off to church and then the grocery store! 
Have a great week!

Nov. 6: Thank you!

All of the feedback and encouragement I have gotten from you all has been amazingly helpful at getting me back on track.  I don't know if this applies to the rest of you all, but diet, weight loss, and whether I'm on track or not isn't something I can really talk about in my everyday life.  None of my friends are really dieting, so the topic is boring to them.  I work with a bunch of guys who would just stare at me blankly.  The people that I do know who are dieting are still in that place of justifying every bite they put in their mouth.  I'm good enough at doing that - I sure don't need someone else making up excuses for me!

So really, that leaves a forum that a post on with people I just adore, and this blog.

I believe, strongly, that without this blog to keep me honest, I'd have quit long ago.  I'd never have hit my goal weight and I would have probably yo-yoed back up to a higher weight than last year's Maximum Density.

I also love sharing recipes with you! I really enjoy cooking and being able to share some tricks and ideas is so much fun to me!

This week's menu:

Monday: Honey Garlic Meatballs, brown rice and steamed green beans
Tuesday: Mexican pita pizza
Wednesday: Ground chicken and bean burritos
Thursday: BBQ Beef Chili
Friday: Upside-down Nachos


What are upside down nachos?  I posted the recipe last year but it's definitely worth posting again.  I thought I had a pic somewhere but I can't seem to find it.

I use some of my big batch Mexican ground chicken for this (recipe below)

UPSIDE DOWN NACHOS

In an oven safe pan, layer, in this order:

~1 serving of ground chicken mixed with 1/4 cup of black beans

~ chopped veggies of choice (think peppers, onions, tomato, etc)

~1/2 serving (about 25 grams) of finely shredded cheddar

~ 6 blue corn tortilla chips, crumbled

~ the other half serving of cheese

Bake this in the oven at 400* until hot, bubbly and delicious.  (5-10 minutes)  When it comes out of the oven, top with plain, low fat yogurt and salsa, and perhaps some homemade guacamole if you are feeling industrious.

I love this because it gets rid of my pub-food appetizer cravings.  My kids love it because it has a funny name.  6 tortilla chips never made anyone fat, and neither did a bit of cheese.

BIG BATCH MEXICAN GROUND CHICKEN

2 pounds of extra lean ground chicken

chopped onion and garlic (to taste)

sprinkle of sea salt

chili powder (I like LOTS)

1/2 cup of barbecue sauce or ketchup

In a nonstick pan, cook the chicken, onion and garlic until chicken is cooked through, stirring to keep it broken up.  Once chicken is cooked through, season with sea salt and chili powder.  Stir in your choice of bbq sauce or ketchup and heat through until hot and thoroughly mixed.

There are a billion and one uses for this big batch of yumminess.  I'll list a few.

~ Taco or burrito filling

~ Mexican pizza topping

~ Mixed with brown rice

~ Upside down nachos

~ Meat for chili

~ Taco salad

~ In a pinch, stir it into canned spaghetti sauce and serve over pasta

I make a batch of this nearly every week - it's a staple in our house!



Aug. 13: Recipe Friday!

Friday sounds like a great day to brighten things up with some new recipes.  I really like EASY foods that are wholesome and nutritious but satisfy wicked cravings for things like chicken wings and nachos and other foods I don't want to regularly indulge in.

BUFFALO CHICKEN SALAD

Buffalo Chicken Breast:

1 serving of grilled or baked chicken breast, cut into bite-sized pieces

Frank's Red Hot sauce, to taste

1 tbsp honey

1 tbsp low carb BBQ sauce of choice

Salad:

1 cup fresh baby spinach

shredded carrots and celery

cherry tomatoes

1-2 tbsp freshly crumbled bleu cheese

2 tbsp fat free Ranch dressing

1.) In a large plastic food storage container with a lid, combine Frank's, honey and BBQ sauce with a fork until well mixed.

2.)  Add chicken breast, put the lid on and shake vigorously to coat with the sauce.

3.) Meanwhile, make the salad by layering spinach, carrots, celery and tomato.

4.) Top the salad with yummy sauce covered chicken, sprinkle with blue cheese, and toss with fat free Ranch dressing.

(Note:  When I am making this for myself, I just dump the salad fixings on top of the chicken in the storage container, add dressing, put the lid back on and shake again.  It's not the most beautiful presentation, but you can always light a candle and put it on a plate if you're into that!)

YOGURT YUMMINESS

(This is my favorite too-lazy-to-make-anything-but-I-know-I-need-to-eat meal.  I have it numerous times a week and also use it for an on-the-go meal in my cooler bag when I don't have leftovers I want to take.)

3/4 cup non-fat yogurt of choice ( I usually use Greek or organic vanilla)

1 serving of vanilla protein powder

1/2 cup of in-season or frozen fruit

1/4 cup Kashi cereal or other healthy granola

1.) In a serving container, mix the protein powder with the yogurt, using a fork to blend well.  You will get a pudding-like consistency.

2.) Top with fruit and granola - that's it!

(Note: as a to-go meal, take the granola separately and add just before eating.  Also, the consistency of the yogurt thins down a bit as it sits, so if you are like me, consider a bib!)

Enjoy your weekend!

April 28: Back in the Saddle

OH yeah!!! I couldn't stand it for one more day.  I stopped my diet break after 12 days.  I just couldn't make it for the entire 14.  How weird is that?

Any other time I would have loved taking a couple of weeks to shovel in extra calories on purpose!  I have been thinking about it and I think my discomfort comes from all of the issues I have had overcoming emotional eating.  The foods I have eaten recently are so reminiscent of the times in the past where I have eaten out of control, trying to squelch the bad emotions.


So today, I began by starting off HARDCORE.  I had my beloved Ezekiel toast w/ natural peanut butter for breakfast and I also came up with a spectacular concoction to beat the ice cream cravings.

PROTEIN ICE CREAM

1 cup of Greek yogurt (I used fat free vanilla)

1 serving of protein powder

Frozen fruit of choice (I used 150g of frozen blueberries)

Mix the protein powder and yogurt in your food processor.  If you stop now, before adding the frozen fruit, you will have a delicious, high protein pudding like substance.  Add the frozen fruit and mix well in the food processor.  Enjoy your delicious, ice cream textured frozen treat. 

With the ingredients I used, I racked up

346 calories

3 g of fat

44 g of carbs

37 g of protein

I know my blog has really been lacking during the diet break - it all goes back to how difficult that break has been for me.  The medication I am taking for depression suppresses my appetite, so that was another thing that made the break difficult. 

Tomorrow I will weigh in and let you know what happened to my weight during the last two weeks of eating with abandon.

I'm glad to be back!

Mar. 27: Fiesta Recipes

I love Mexican food  - it's my absolute favorite!  I'd like to share a few recipes.  A couple of them are repeats but I thought they all went together nicely.

SALSA FRESCA

I've been making homemade salsa since I learned how from a roommate in my early 20s. He had immigrated to the US from Mexico and had a little salsa garden in our courtyard for this very purpose. The fresh taste is totally different from any of the concoctions you will find at the supermarket!

Ingredients

•2 large cans of diced tomatoes, drained

or

•4 cups of diced fresh tomatoes, drained

•1/2 small red onion, chopped to preference

•1 large green bell pepper, chopped to preference

•1/4 cup fresh cilantro leaves

•juice from either on1 lemon or 2 limes

•4 cloves of garlic

•1-3 jalapeno peppers (to taste)

Instructions

1.) Drain tomatoes in a colander in the sink while preparing the other items for the salsa. I reserve the tomato juice that drains off for soup stock or cooking rice


2.) In a food processor, place peeled garlic cloves, cilantro, jalepenos (leave in seeds for spicier salsa), and lemon or lime juice. Process until slightly chunky paste forms.

 3.) In a large, non-metallic bowl, mix all ingredients well. Keep refrigerated.


I hope you enjoy it as much as we do!

Notes: Some people like the salsa better with a sprinkle of sea salt. The original version also included a splash of tequila, for a smoky depth. I use this salsa to top chicken breasts, any kind of taco, tostada or wrap, and on a fresh green salad. It's also delicious just as a healthy dip! I've been taking this to parties and giving jars as Christmas presents for years.

Nutritional Information (1/4 cup serving)
Calories 21.9  Fat:  0g  Carbs: 4.4g  Protein:  0.8g

 
 
 
 
 

JALAPENO RELISH

 

This spicy condiment is a great addition to chili, fajitas or anything else you want to add some bite to!

Ingredients

•8 jalapenos

•4 tbsp white vinegar

•1 tsp sucanat

•4 tbsp fresh cilantro leaves (optional)

Instructions

1.)Remove the stem from peppers. (For a less spicy condiment remove seeds - I leave them in)
2.) Cut each pepper into 3 pieces and place in the bowl of the food processor.
3.) Add other ingredients and pulse until finely minced. It will be the consistency of pickle relish without the green gooey jelly stuff.

This makes a delicious spicy condiment. I love spicy food and the kids don't so this is one way I like to add some bite to my chili or tacos. I'm not an egg fan but I'm told its also really good on scrambled eggs. Serving size: 1 tablespoon Including sucanat and cilantro: 5.1 calories, 0g fat, 1g carbs, 0.2g protein Note: You could probably substitute agave nectar or honey for the sucanat - if you do, reduce the vinegar by an equal amount.

Nutrition Information:  Serving size: 1 tablespoon

(Including sugar and cilantro)

5.1 calories, 0g fat, 1g carbs, 0.2g protein

BEEF AND BEAN ENCHILADAS

 

Ingredients

 

6 whole wheat tortillas

 

1 lb. ground beef (or ground turkey or chicken_

 

1 can fat free refried beans

 

1/2 cup shredded cheddar cheese

 

can of tomato juice or V8

 

minced garlic, garlic powder, sea salt and chili powder to taste

 

1.)  Brown ground meat with some minced garlic.  When the meat is thoroughly cooked, season it with chili powder and sea salt.  Meanwhile, preheat oven to 350*.

 

2.) Stir can of beans into the meat.

 

3.) In a sauce pan, heat V-8, adding 1/2 can of water, chili powder and garlic powder to make the enchilada sauce.

 

4.) Spray a cake pan with cooking spray.  (I often use a disposable metal pan to save on some scrubbing time).

 

5.)  Spread a little of the enchilada sauce on the bottom of the pan.

 
6.)  Fill each tortilla with beef and bean mixture.  Roll up tightly and put it in the pan, seam down.  Fill the pan tightly with rolled enchiladas.
 
7.)  Pour the remaining enchilada sauce over the enchiladas.  Cover with aluminum foil and bake for 30 minutes.
 
 
8.)  Remove foil and top with cheese.  Cook for 10 more minutes.  Allow the enchiladas to sit for 10 minutes before serving.
 
Nutritional Information (per enchilada, made with beef)
Calories  451 Fat: 25.4 Carbs: 31.4 Protein: 25.8
 
There are never leftovers of this!!!

March 6: Cheats, treats and assorted planned noshing

What is the best thing to call a meal that is off-plan? I was calling it a cheat meal, but I recently read that putting judgement on foods is not mentally very healthy. The person suggested the term "free" meal. I like that. "Treat" meal, by that definition, would also be a judgement. I also like the term "off-plan". That says it all - it is just a food you do not normally consume. Hmmm. I'll go with off-plan for now. What do you guys call the meals that are not your standard fare?

I had my off-plan meal last night. The girls and I went out for pizza. I find that Pizza Hut, despite being one of the most expensive places around, is one of the cleanest options around. I got thin crust, light on the cheese, grilled chicken and veggie pizza. It was delicious and it calmed my crazy pizza craving that I have been fighting off all week. I ate a little more than I really should have, but finished my day in the range of 1600 calories. Still a calorie deficit day! Hooray! The leftovers went right into the freezer in single serving portions for a smaller off-plan meal to combat future cravings and to deter munching on it today!

I strongly believe that an off-plan meal here and there ( no more frequently than once a week for most people) is vital to stave away feelings of deprivation. No one can change their tastes so completely that they never ever feel the urge to have a few chips, some pizza or a yummy dessert. It's important to note that off-plan does not mean unplanned. Unplanned meals are weight loss sabotage. An off-plan meal is something you work into your weekly food consumption. An unplanned meal means you caved, you did not plan ahead and you were unprepared. The unplanned meal will crop up now and again but be sure you don't let it happen too often. Remember, you are in control of your food, your food is not in control of you.

As for cravings, there are two ways to deal with them effectively. First, of course, is the off-plan meal. But what do you do if you have had your off-plan meal for the week? You move on to Option 2 - recreate the flavor in a healthy way.

Here's my new favorite food remake - Upside Down, Grilled Chicken Nachos! The next time I make them I'll take a photo to put on here!

UPSIDE DOWN GRILLED CHICKEN NACHOS

Grilled chicken

Diced tomato, peppers, and onions

Clean salsa

A sprinkle of finely shredded all natural cheddar cheese

6-8 organic blue corn tortilla chips

Low fat plain yogurt (drained to thicken it)

On a microwave safe plate, place a serving of grilled chicken, cut into bite sized pieces. Top the chicken with veggies, salsa and cheese in that order. Microwave until ingredients are hot and cheese is melted. Crumble the tortilla chips over the top of the hot mixture and drizzle with plain yogurt if desired. Use a fork and dig in without guilt!

You can also use a lean ground meat seasoned with chili powder for your base instead of the chicken. Any healthy thing you might put on a nacho can go on this dish! Enjoy it!

Feb. 20: No Bake Cookies

3 tbsp skim milk

1/3 cup sucanat or rapiduro sugar

2 tbsp unsweetened cocoa

1 1/2 tsp pure vanilla

1/3 cup natural peanut butter

1/8 cup wheat germ

1 cup oatmeal

1.) In a saucepan, bring milk, sucanat, cocoa and sugar to a boil, stirring constantly.

2.) Once mixture is boiling, stir in peanut butter. Continue stirring until peanut butter is melted.

3.) Remove the saucepan from heat and stir in the remaining ingredients.

4.) Once all the ingredients are combined, drop by spoonfuls onto waxed paper.

5.) Let cool until firm, then store in an airtight container in the refrigerator.

6.) Use spatula to remove the mixture from the sides of the saucepan and lick spatula. :D

Makes 12

Each cookie contains

97 calories

4.2g fat

12.8g carbs

1.5g fiber

3.3g protein

It doesn't get much easier than these cookies. Although not for every day, they are a fairly clean treat, and something you can feel good about feeding your kids in lieu of Oreos!

I hope you like them!

Feb. 11: Vegetarian Gluten Free Foods

I got a request for some suggestions for vegetarian foods for someone who is gluten-intolerant. That's a tough one because regular breads and pastas are out. We also need to keep this on a budget.

Rice is your friend. I published a super-easy Baked Brown Rice recipe here
http://afuturesuccessstory.blogspot.com/2010/01/jan-2-2010-meal-planning.html

I'd recommend making a big batch of baked brown rice so that you always have it handy to add to your meals.

Protein is vital for the vegetarian Beans in any form are going to be great for that, as well as low-fat dairy products and eggs, if you plan to be an ovo-lacto-vegetarian. Many different ethnic foods rely heavily on vegetarian ingredients, so I'm going to post some quick and easy recipes.

VEGETARIAN CHILI

1 can black beans

1 can of corn

1 can of pinto beans

1 large can of tomato juice

2 tbsp chili powder

1/2 tsp cumin

1/2tsp garlic powder

1/2 cup chopped bell pepper, any color

1/2 cup finely minced onion (optional)

1 tbsp extra virgin olive oil (EVOO)

1.) In a large saucepan saute onions and peppers (if using) in EVOO until fragrant and tender.

2.) Add all of the other ingredients and stir well.

3.) Simmer on the stove top for 45 minutes to an hour. Leave the lid on for the first half hour, then remove the lid for the rest of cooking time to allow the chili to thicken.

This delicious chili can be served in the following ways:

Just as chili

Over rice

Mixed into rice and reheated with a little cheese on it

On a corn tostada shell

Over nacho chips and topped with shredded cheese

Stuffed into soft corn tortillas for enchiladas

ALOO GOBI

1/2 head of cauliflower

2 potatoes

1 can of chick peas

1 cup frozen green peas

1 tablespoon curry powder

1/2 tsp garlic powder

1/2 cup of water

1/2 cup low fat plain yogurt

1.) Cut cauliflower and potatoes into bite sized pieces.

2.) Add all ingredients except for yogurt and green peas to a large saucepan.

3.) Put the lid on the saucepan and cook it on low for approximately one hour.

4.) Check the potatoes and cauliflower to make certain they are fork-tender.

5.) When your veggies are done add green peas and heat through (about 5 more minutes).

6.) Stir in yogurt and heat for an additional minute.

7.) Serve over rice.

Some quick snacks/meals:

Refried beans and salsa with baked tortilla chips

Fruit and yogurt

Oatmeal topped with fruit

Boiled eggs on garden salad

Stir fries

Nut butters on apples, pears or celery

Home mad trail mix

Being a vegetarian can be a wonderful, healthy and ethical lifestyle choice. Good luck on your journey!

Feb. 7: I'm back!

Hi - I missed a few days on here. We have had some family issues going on and it's been hard to focus on my blog. I feel like I deal with things much better when I write about them on here, but I hate to sound like a whiner.

Long story short: we are having some money issues, and DD14 has decided the grass is indeed greener at her Dad's house, so she has moved out. The money issues I can deal with, the daughter part breaks my heart in two. She is the child that changed my life from flaky irresponsibility to motherhood. Hopefully, one day she will come back to me. I have prayed about it, and I know I just have to let go because there must be a plan in there somewhere.

So, back on track.

Planned eats for today:

m1: homemade whole wheat pancakes with banana and maple syrup, scrambled eggs
m2: iced latte with a serving of skim milk
m3: chicken, broccoli, whole wheat noodle stir fry w/honey garlic sauce
m4: homemade trail mix
m5: Chopped sirloin topped with mushrooms, broccoli, mashed sweet potatoes
m6: popcorn if hungry

The trail mix is an easy option we always have on hand. It is quite versatile.

TRAIL MIX

1 part Dry roasted unsalted nuts of choice (I like cashews and almonds)

2 parts Unsweetened dried fruit (raisins, cranberries, banana chips)

Mix ingredients of choice and store in an air tight container. This is a great grab-n-go snack - I have it nearly every day and send it in DD9's lunchbox on a frequent basis. Be careful with the banana chips - some are fried in oil. (BAD)

Have a great Sunday, everyone!

Feb. 4 ~ Some recipes

It's been a while since I posted recipes. I have some today that I have also posted to the New Eat-Clean community, so this may be a repeat for some of you!

HONEY-GARLIC STIR FRY

I love this recipe because it is quick and versatile. Feel free to mix and match ingredients based on what you happen to have on hand. If the ingredients are precooked, this is about 10 minutes to the table! It's ready before you can say "Drive-thru!"

Ingredients:

1 svg of lean protein for each person: chicken breast, steak, pork tenderloin, turkey breast

1-2 cups of steamed veggies per person: broccoli, cauliflower, carrots, mushrooms, green or yellow beans, peppers, onion

4-6 cloves of finely minced garlic

2-3 tbsp honey

1 tbsp EVOO

2-3 tbsp low sodium soy sauce

optional: crushed red chili peppers

~ Steam veggies in the microwave until al dente

~ Heat oil on medium in a skillet or wok - I use a cast iron frying pan

~ Saute garlic and onion until it is tender and fragrant, stirring often

~ Add lean protein and continue to stir

~ Add steamed veggies and stir well

~ Turn the heat up to high and add honey and soy sauce stirring constantly

~ The stir-fry will begin to lightly caramelize after a couple of minutes

~ Remove from heat and add crushed chilies if desired

This sauce works well to dress up veggies as a side dish also. My kids love it!

MAPLE ROASTED SWEET POTATOES

This easy side is a family favorite.
Ingredients:
2 large sweet potatoes
2tbsp pure maple syrup
1 tbsp EVOO
to taste: garlic powder, onion powder, sea salt, black pepper

~ Preheat oven to 375*F
~ Peel sweet potatoes and cut into 1 1/2 inch chunks
~ In a large bowl, mix syrup, oil and seasonings
~ Toss sweet potato chunks in mixture to coat
~ Spread the coated sweet potatoes on a cookie sheet
~ Bake for 30-45 minutes, until lightly browned. Stir frequently, as the maple syrup will scorch slightly on the bottom of the pan. Don't worry when this happens - it still tastes great!

I always sprinkle these with a little chopped fresh parsley for color.




HOMEMADE POTATO CHIPS

My biggest non-clean craving is potato chips. This recipe gets me over the hump when the cravings strike. If you eat the entire potato, you've only consumed 284 calories and 5 grams of fat. Add a seasoned yogurt dip for protein and you have a healthy, balanced snack.

Ingredients:
1 large potato
1 tbsp EVOO
Season with: sea salt, Mrs. Dash, onion powder, garlic powder, and black pepper

~ Preheat the oven to 350*F
~ Thinly slice the potato - the thinner the slices the crispier the chip will be
~In a bowl, mix EVOO with all of the seasonings except the salt and pepper
~Dip each slice of potato in the mixture and then lay them in a single layer on a cookie sheet
~ Top potato slices with sea salt and cracked pepper
~ Bake for 10-20 minutes, watching very closely. As the slices get brown, remove them and place them on a paper towel lined plate
~ They get crispier as they cool - if you can wait that long!


SQUEAKY CLEAN SALSA

I had a roommate from Mexico when I was younger and he had a tiny little "salsa garden" in our flower bed that contained all of the ingredients for this delicious salsa. You will never want the grocery store kind again after eating this fresh, delicious concoction!

Ingredients:

2 large cans of diced tomatoes, drained
or
4 cups of diced fresh in-season tomatoes
1/2-1 red onion, diced to preferred size
1 large green bell pepper, diced to preferred size
1/4 cup fresh cilantro leaves
juice from either 1 lemon or 2 limes
4 cloves of garlic
1-3 jalapeno peppers to taste

~ Drain the tomatoes using a fine colander. I reserve the juice for soup stock or cooking rice.
~ In a food processor, place peeled garlic cloves, cilantro, jalapenos ( leave in seeds for a spicier salsa) and lemon or lime juice. Pulse until a chunky paste forms.
~ In a large, non-metallic bowl, mix all ingredients well. Store in the refrigerator.

The original version also contains a splash of tequila for a rich, smoky taste. Mmmmm. I love salsa! Use it as a dip, a taco topping or a topping for baked chicken breasts.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

I hope you enjoy today's recipes - let me know if you have any questions!

Jan. 30 ~ More Clean "Junk"

My biggest junk food craving is always potato chips. I've been experimenting with making a clean version at home. I have finally tweaked it enough that I am ready to post it. SO YUMMY!!!

HOMEMADE POTATO CHIPS

Ingredients:

1 Yukon Gold Potato

1 tbsp EVOO

Sea Salt, Mrs. Dash, Garlic Powder, Onion Powder, Black Pepper

all to taste

Parsley for garnish

1.) Preheat oven to 350*F

2.) Thinly slice potato - the thinner your slices are the crispier your chip will be

3.) In a bowl, mix EVOO and all seasonings except salt and pepper

4.) Spray a cookie sheet with an olive oil cooking spray. Make certain sheet is totally coated with oil.

5.) Dip the potato slices in the EVOO/Spice mixture, then place them in a single layer on the cookie sheet.

6.) Bake in the oven for 10-20 minutes. Watch the potatoes very carefully and remove when they become brown.

7.) Line a plate with a paper towel and put the chips on plate to cool. Sprinkle with parsley for a little bit of color.

The entire recipe above contains 284 calories, 13 g of fat, 37 g of carbs, and 4.7 g of fiber.

If you want to use this a snack serve it with a dip made from yogurt for a protein source.

Try your own seasonings. I am going to try to duplicate some of my favorite chip flavors. Let me know what new flavor sensations you come up with!

Jan. 8 - Back with the Fruits and Veggies

Today was a lot better in the fruit and veggie department. I feel a lot more energetic too!

Today's eats:

M1: Whole wheat toast, peanut butter, banana
M2: Mixed green salad, tomato, grilled chicken, Newman's OV dressing
M3: Trail mix, banana
M4: Homemade chili, Triscuits
M5: Paper bag popcorn

Chili is so easy to make clean. I use the crock pot for mine and then I have a great family meal ready when I get home from work. (Love, love, love the crock pot!)

CLEAN CHILI

Ingredients:

1 lb. ground lean meat (beef, chicken or turkey)

large can of tomato juice (read your label!)

1 can of beans (black, pinto or kidney)

1 green bell pepper, diced

1 onion, finely chopped

2 tbs chili powder

to taste: garlic powder, crushed chili flakes (spicy alert), onion powder

Spray crock pot with cooking spray. (This makes for easy clean up). Crumble raw ground meat into crock pot. Add all other ingredients. Cook on low for 8 hours or high for 4 hours.

You can top with with yogurt or guacamole. My kids like shredded cheddar in their chili. I sometimes serve it with crackers or crusty whole wheat rolls. Leftovers will thicken up and make yummy burrito filling. Leftovers are also good when stirred into brown rice, topped with a little cheese and baked until warm and bubbly.

I love food that makes leftovers. My kids however, only like leftovers if they are presented differently. Thus the variations we have come up with.

I hope you enjoy it!

Jan. 3 - Clean "Junk"

I knew the day would come and today it did. We were out today and the plan was to go out to lunch. We were visiting a friend in the hospital and we were planning to stop near the hospital to grab a bite to eat. There was absolutely nothing around so we ended up heading home. During our drive home, the snowfall turned into a blizzard and there was no way I was driving anywhere but home. My oldest proceeded to get upset because I was "depriving" her from junk. She said, "I'm a kid!!! Kids eat junk!"

So I've put on my mom thinking hat and I'm coming up with some more clean food that will pass as junk. Here are some of the things I have come up with so fa:

PAPER BAG POPCORN

How about the ease of microwave popcorn without the chemistry project? All you need is a brown paper bag, 1/4 cup of popcorn kernels, some sea salt and some olive oil. Put the kernels in your bag and roll the top over twice, leaving plenty of room for your kernels to pop. Put this in the microwave for 1.5 - 2 minutes. When it's done add a splash of olive oil and sea salt to taste, close the bag and shake it to mix it up. POOF! Truly healthy microwave popcorn.

^ this recipe is thanks to "Natmo", a wonderful member of the toscareno.com forum.^

MEATBALL SUBS

Clean meatballs

Clean marinara sauce

2 cloves of roasted garlic

olive oil

low fat mozzarella or Parmesan

Clean bun

Heat up meatballs of your choice in marinara sauce - careful not to use too much sauce or the sandwiches will be too messy to eat. Slice the buns in half and brush or spray with olive oil. Spread roasted garlic on the buns. Toast these in the oven, then top with meatballs, sauce and cheese. Return to the oven until cheese is melted. I eat these sandwiches open-faced with a knife and fork. (only 1/2 a bun that way). You can also top them with onions and peppers.

BEAN DIP

Can of low-fat refried beans (check ingredients to make sure they're clean - we use President's Choice brand)

Shredded low fat cheese

Clean taco sauce or salsa

(I make this dip in a loaf pan - it's the perfect size)

Spread the beans in the pan. Top with salsa, then cheese. Bake at 350 until hot and bubbling, about 25 minutes. Serve with multigrain or other clean tortilla chips, or pita chips. Leftovers are great as burrito or pita filling.

I know these are not fancy cooking. They barely qualify as cooking - more as putting stuff together. I'm working on some other ideas that I will share with you after some experimentation. I want my kids to enjoy eating clean, not to feel deprived.

I felt a sense of urgency today, even though DD was just sulking because she wanted to eat out. The surest way to make this change fail is for the kids to feel like they are getting "ripped off." I feel so strongly about this way of life - I'm going to work as hard as I can to make it work for all of us.

Eats were a little weird today, what with being stuck in the car in a blizzard for 3 hours! Here they are:

M1: whole wheat toast w/ natural pb, apple

M2: Trail mix

M3: Bean dip and multigrain chips

M4: Open faced meatball sub

M5: Fruit

So, low on the fruits and veggies but nothing bad here!

Jan. 2, 2010: Meal Planning

The key to eating clean is preparation. I find that most of us fall off the wagon when we aren't prepared. Hunger is a powerful motivator to grab something at Taco Bell's drive thru! I find that if I make a bunch of basics all at once then there is always something to grab quicker than you can say "Happy Meal"!

The best food prep site I know of is this one http://www.billandchelle.com/fitness/food_plan.html
Chelle has successfully maintained a large weight loss for over a year. She was featured in Women's Health magazine and I have modified her food prep plan for our family's use. Check it out - I know you will be impressed!

Once a week I do a big food prep and usually there is a little more cooking once or twice a week. I like to have certain basics on hand so that I can put a meal on the table (or in the cooler) in a snap.

I always have the following items prepared because I can change up the flavors and have many different types of meals according to how the day is going:

soup stock (recipe http://afuturesuccessstory.blogspot.com/2009/12/dec-27-flu.html )

baked brown rice (recipe below)

chicken breasts

veggie steamer bags (instructions below)

ground meat (usually turkey or chicken, sometimes beef) (recipe below)

These are a few staples I also have on hand:

Canned beans (rinse before using them to remove some salt)

clean salsa

all natural whole wheat pita bread

frozen corn

cilantro

jalapeno relish (recipe below)

plain yogurt

whole wheat pasta

clean spaghetti sauce

tomato juice and tomato paste

baby spinach

eggs

raisins

nuts

natural peanut butter

clean crackers

oatmeal

If you keep this stuff around you can have a lot of variety. As you work your way through this you will figure out what works best for the tastes of you and your family.

Steamer Bags of Veggies:

This is an invaluable suggestion from Chelle's website. My kitchen would not be complete without steamer bags full of veggies. As soon as I get home from the grocery store, all veggies that are to be cooked over the week get washed and prepped for cooking (cut up, peeled, etc.) Then the veggies are placed in steamer bags with a sprinkling of Mrs. Dash or other seasonings. I always have several in the fridge to choose from. Right now in my fridge I have bags of : cabbage, broccoli, broccoli and cauliflower, cauliflower and carrots, asparagus, and green beans and carrots. They get nuked for 4-6 minutes and then are all set.

If I am in a hurry ( which is most of the time) I steam the veggies before adding them to the stir fry skillet - it really speeds things along!

Ground meat:

1 pound of ground meat ( lean beef, chicken breast or turkey breast)

1/4 cup diced onion

2 cloves of minced garlic

chili powder to taste

1/2 can of tomato paste

Saute veggies in a bit of olive oil. Add meat and cook until browned. Add chili powder and stir in tomato paste. Thin with water if necessary. Cook for a couple of minutes until blended. This mixture is good for a quick taco filling, spaghetti sauce, or chili. It is also good stirred into rice and topped with salsa for an all in one dish.

Baked Brown Rice

(This recipe is a modified version of Alton Brown's Baked Brown Rice - you can check out Alton's version at this link http://www.foodnetwork.com/recipes/alton-brown/baked-brown-rice-recipe/index.html )

1 1/2 cups of brown/wild rice mixture

2 1/2 cups of homemade stock (you can use a clean canned chicken broth if you can find one)

1 cup of baby spinach

1/2 cup carrots

2 cloves garlic

sea salt and black pepper to taste

Preheat oven to 375F. Bring stock to a boil on the stove. I use a pot that can go in the oven to make things easier. While boiling stock, put spinach, carrots and garlic into the food processor and pulse until it is coarsely ground. Add the veggie mixture and the rice to the pot and immediately put the lid on it to seal it tightly. Place this in the oven for exactly one hour and you will have a big pot of perfect fluffy rice.

I usually have my chicken breasts baking on the other rack in the oven at the same time.

With the rice you have a side that goes with any meal: Mexican, Chinese, Greek - it is very versatile. It's also delicious in a soup.

Jalapeno Relish

6 jalapeno peppers

1 tbs. white vinegar

pinch of organic cane sugar.

Yet another food processor recipe! Remove the stem from peppers. For a less spicy condiment remove seeds. I just take off the stem and cut each pepper into 3 pieces and place in the bowl of the food processor. Add other ingredients and pules until finely minced. This makes a delicious spicy condiment to add to your food. I love spicy food and the kids don't so this is one way I like to add some bite to my chili or tacos.

Here is a list of meals that can be quickly put together using the above foods:

Chicken and broccoli stir fry over rice

rice and chicken skillet with salsa

Pita sloppy joes with ground meat

spaghetti with meat sauce

mexican meat and rice

chicken soft tacos

ground meat soft tacos

chili

Chicken vegetable soup with rice or noodles

Chicken cacciatore with pasta

pita pizza with chicken and veggies

Chicken pita w/ tzatzki and veggies

I hope this gives you a few ideas for meal planning and food prep. This system is working really well for us. It's family friendly and best of all, there is constantly good food ready and available.

Have a squeaky clean day!

Daisy

Dec. 28 - Cookie Misdeeds

I had such a wonderful plan for yesterday. It was nice, it was spotlessly clean. And what did I do? I ate cookies!!! I must get rid of these thrice-damned cookies! And I don't mean by putting them into my tummy!

I was feeling wretched in the morning so I didn't plan my food like I should have. So, later in the day I was absolutely starving! Because I didn't prepare the right type of food, I just began to eat everything in sight. So add to yesterday's menu an apple, an orange, 1 shortbread meltaway cookie and 2 pieces of peanut brittle. NOT on the menu, especially those last two. I was trying to kill the sweet craving with all the fruit, which usually works but yesterday was also quite short on protein. OK - I'm done whining - it's all out of my system. Today is a new start and everything is going well.

I did the weigh in and measurements and I regret to say I am back up .2 so I am exactly 200 pounds today. Yuck. Not where I wanted to be, but to put an optimistic light on it, I can honestly say I lost a pound the week of Christmas. My measurements are down slightly - I am -1/2 inch on my hips and 1/2 inch in the chest (hey - I wanted to keep those!) My waist stayed the same.

The only serious temptation I'm expecting to face this week is New Year's Eve - we always have a big foodfest and sleepover. So that will be my planned cheat this week. I won't go crazy because I know it makes me feel really bad the next day - NOT how I want to start my New Year!

Today's Eats:

M1: ww toast w/ natural pb, banana
M2: Broccoli pita pizza
M3: Trail mix
M4: Broiled chicken breast, baked brown rice, steamed veggies (green beans, zucchini and carrots)
M5: Fruit

The pizza is a quick and easy clean meal. Like all of the quick clean meals, it is all about having the ingredients at your finger tips. This is so simple I'm not sure it could be considered an actual recipe; it's more of a list of ingredients.

Broccoli Pizza

1 cup of steamed broccoli, cut small

whole wheat pita bread (read your label to steer clear of white sugar and preservatives)

tomato paste

feta cheese

other low fat cheese

Spices of your choice

Spread the pita with tomato paste. Sprinkle on the spices of your choice. I use garlic powder, onion powder, basil, oregano, and sea salt. If I am in the mood for spicy I also use a little bit of crushed chili peppers. Make certain your steamed broccoli is well drained, and place it on the pizza. Top with a mixture of shredded low fat cheese and feta cheese. Bake in the oven at 425 for about 10 minutes.

This is a kid pleaser also (at least it is if your kids like broccoli - mine LOVE broccoli!) I think it is really important to have some go-to recipes for those times you will be tempted to dial Pizza Hut, so this is one of our favorite quickies. For the kids, I leave off the feta and just put a little more mozzarella or cheddar on theirs.

Dec. 27- Flu

The flu has finally struck our household. Luckily we don't have it as badly as most people we know have gotten it, but still badly enough to feel cruddy. We woke feeling achy and lethargic, accompanied by pounding headaches.

DD9 and I still got up and went to church but I changed right back into my PJs when I got home. We've decided to have a movie marathon for the rest of the day. The housework, I am quite certain, will stick around to be done tomorrow.

I'm keeping it clean again today. Here is the food plan:

M1: ww toast w/ natural pb, apple
M2: 1/2 ww pita, hm tzatziki, turkey, veggies, light feta cheese
M3: hm trail mix (I was craving candy)
M4: Turkey soup w/ ww noodles, spinach and carrots

I'm not exceptionally hungry today. If I'm starving I will work in some yogurt and fruit.

I make my soup stock from scratch in the crock pot. Here is the recipe:

~~~~~~~

Clean Soup Stock

Turkey or chicken carcass

6 cups of water

whole onion, whole carrot, half red bell pepper, 6 cloves of garlic, smashed

Sea salt and cracked pepper to taste

1/2 tsp thyme

1/2 tsp oregano

I cook the combination on high in the crockpot for about 6 hours. Use a colander to strain the broth into another container. Remove remaining turkey from bones to add to soup. This makes a very tasty rich stock which I then use as a base for soups or when cooking rice. After it cools I pour it into Ziploc bags in 1 cup increments and put them in the freezer to use as needed.

~~~~~~~~

Homemade Tzatziki

1 cup Greek Yogurt or drained natural yogurt

4 cloves of garlic

1/2 large cucumber

sea salt to taste

In a food processor, puree the garlic and cucumber until it is a paste. Stir the paste into the yogurt and salt to taste. Use this as a healthy spread or dip.

~~~~~~~~~~

I wanted to share those recipes with you today. I find that if I make things that seem familiar my kids eat them a lot better than if I pop some kind of flax seed and tofu concoction on their plate. To that end I will be constantly experimenting on ways to remake our favorites. Ethnic food is always a big hit in our house. Because ethnic food is so flavorful a lot of it is very easy to clean up.

I'm still hoping to get the fridge and pantry photos up this week. As for now, I'm going to curl up in front of the fireplace and watch some more movies. Enjoy your Sunday, everyone!

Having Ourselves a Clean Little Christmas

Merry Christmas, everyone!

Christmas this year is so different. Last night for Christmas Eve, I cleaned up a recipe that is a regular of ours. I made 7 layer dip. (I'm counting the veggies as 2 layers!)

~~~~~

7 Layer Dip

Layer these ingredients in the following order

Fat free re-fried beans

Drained plain yogurt

HM guacamole

Diced peppers

Diced tomatoes

Mrs. Dash

Shredded cheddar

I serve these with baked multi-grain tortilla chips. The leftovers (when we have them) are wonderful fillings for wraps!

~~~~~~~~

So that was dinner on Christmas Eve - we had this before church. After church we came home and had cheese and crackers, veggies and cookies. Yes, cookies. I'm a clean eater - not a saint!

I paid for it a bit this morning with what I like to call a "food hangover" - woke up with a nasty headache and feeling of general laziness. I'm going to enjoy today but I'm not going overboard. I like feeling good!

This year, like I wrote yesterday, I am streamlining a little. So last night I prepped my breakfast. Our Christmas morning breakfast was Pumpkin Bread with Yogurt Cheese Icing and fruit salad. I mixed the dry ingredients and the wet ingredients separately last night for the pumpkin bread so that this morning I only had to stir them together and bake. The Pumpkin Bread recipe was clean. I got if from Tosca Reno's The Eat-Clean Diet for Family and Kids. http://www.eatcleandiet.com/about_the_diet/the_books.aspx#The+Eat-Clean+Diet+for+Family+and+Kids I love the recipes in that book because they are not so exotic and "health-foody" that my kids refuse to eat them.

I had to modify the Pumpkin bread because DD9 is allergic to eggs, but it turned out very nicely. It made 2 loaves so I put one immediately in the freezer for a treat on a school morning. The fruit salad contained Blueberries, Blackberries, Cantaloupe and Banana. The kids had seconds of everything. One thing that pleased me: The icing is not specifically clean, as it contains confectioner's sugar. They thought it was too sweet. I felt like that was a major breakthrough - their taste is changing too!

For Christmas dinner (which is actually lunch in our house) we are having Greek food, instead of the traditional turkey, stuffing and casseroles. (We refer to this as our "Tradition of Non-Tradition). See the photo above! Here's the menu

Turkey Breast roasted with Lemon, Garlic and Oregano

Roasted Yukon Gold Potatoes with feta cheese and tzatziki sauce drizzle

Greek Style Pita triangles brushed with olive oil and roasted garlic

Greek Salad with mixed greens, tomatoes, and red onion (we share a universal hatred of olives)

I'm not sure if I will have the pita bread - that is more for the kids. For dessert, if wanted, we have an abundance of cookies and fudge floating around, and I have one perfect, fabulous dark chocolate truffle to savor.

I feel very blessed this year to be on the road to health. I don't feel like I'm missing out on anything, and in years past, when I have been "dieting" I either felt horribly guilty or horribly deprived. Life is good when you eat clean.

Merry Christmas - remember - NO GUILT! Whatever you have done, not done or eaten yesterday and today, what makes you a clean eater is eating clean again tomorrow!