Thursday, August 18, 2011

mixed berry and flax smoothie!

sorry i haven't been posting lately, i've been CRAZY BUSY, but it's good (:

so this is super simple, mix it up as much as you want and add whatever fancies your yancie, whatever that means (:


1/2 cup skim milk
couple of ice cubes
1 1/2 cup mixed berries
dash of cinnamon
1 tbsp flax seeds
2 tsp barley flakes
slice of orange


blend it all up and serve ice cold!



Tuesday, August 16, 2011

Chicken Rotini with Roma Tomato Sauce

roma tomatoes have always been my favorite! (well, since i recently started liking tomatoes) ha :) their fruitful vines in addition to their funky egg shape and meaty texture make roma tomatoes a perfect choice for homemade tomato sauce. give 'em a try tonight in your own homemade pasta!

6 lean chicken breasts, bonesless and skinless (i used 1/2 of a breast since eating alone)
1 tbsp extra virgin olive oil
1 large onion, peeled and chopped
1 large carrot, peeled and chopped
2 celery sticks, chopped
1/2 cup fresh basil, chopped
2 tsp dried oregano leaves
4 cloves garlic, minced or through a garlic press
8 roma tomatoes, chopped
1 medium sweet potato, baked
1/4 cup low-sodium chicken or vegetable broth
1 x 10oz package brown-rice rotini pasta


1. cut chicken breasts into thin strips, chop veggies.

2. in a large skillet, heat olive oil over medium heat. add onion, carrots and celery and cook until they become soft but not brown. add herbs and garlic and continue cooking 2 to 3 minutes. add chopped roma tomatoes and sweet potato along with 1/4 cup chicken broth. add chicken strips and increase heat until mixture comes to a full boil. reduce heat and cover tightly, let simmer for 20 minutes.


3. meanwhile, in a large saucepan bring 6 quarts water to a full boil. add a pinch of salt and a splash of olive oil to the water to prevent pasta from sticking. add pasta and cook until al dente. drain and return to the pot. add tomato mixture to pasta and mix until all ingredients are combined. transfer to bowl or plate and serve!

i paired my pasta with a fruit salad and QUICKLY realized my eyes were WAY bigger than my stomach -- i ended up eating about half of the pasta and all of the salad... carbs are filling!

nutritional value per serving: 

calories: 355 / cal. from fat: 53 / protein: 28g / carbs: 54g / dietary fiber: 4g / sugars: 7g / fat: 5g / sodium: 294mg

-- makes six servings -- 

Power Protein Pancakes

everyone loves pancakes! the light fluffy cake-like breakfast food is traditionally eaten with gobs of butter and syrup, and none of this really goes well with our diets. try this delicious version, which is sure to please the palate as well as the waistline!


6 egg whites, beaten until fluffy
1/2 cup low-fat cottage cheese
1 scoop protein powder
1/2 cup oatmeal, uncooked
1/4 cup wheat germ
1/4 cup flax seed
1 tsp baking powder
1 tbsp canola oil
1/2 tsp cinnamon
cooking spray


1. place all ingredients except beaten egg whites in a food processor and pulse or blend until mixture is uniform.


2. pour blended ingredients into a bowl and add the egg whites. fold until just blended. (i used one egg yolk to get all of those AWESOME nutrients in there, too)

3. prepare a griddle with cooking spray. ladle pancake mixture onto griddle and cook until both sides are browned.

serve it up with some fruit and and greek yogurt sweetened with honey!

how do you eat pancakes without all the junk??
skip the syrup and place a dollop of unsweetened applesauce on each pancake. OR you can try greek yogurt or this little trick: place 1/2 cup of blueberries or raspberries in a small saucepan along with one tablespoon of water. mash the berries and bring the mixture to a boil. when the fruit is uniformly hot and beginning to get syrupy, remove from heat and pour all over your pancakes! YUM!

nutritional value per serving:
calories: 283 / cal. from fat: 100 / protein: 21g / carbs: 24g / dietary fiber: 4.5g / sugars: 0.3g / fat: 10.5g / sodium: 198mg

-- makes 6 servings --

Monday, August 15, 2011

Chicken with Sautéed Blackberry Sauce & Steamed Potatoes

the recipe uses a classic technique called deglazing, which is essentially the first step in making a sauce in the same pan following a sauté. in short, you add a little liquid, then use a gentle scrape of your spoon or spatula to release the skillet's browned bits into the liquid. easy and TASTY!


1 pound small potatoes (red, white or combination), scrubbed and halved
4 six-ounce boneless, skinless chicken breasts
1/2 tsp fine sea salt
1/2 tsp fresh ground black pepper
2 tbsp olive oil
1/3 cup chopped shallots
1 tsp fresh chopped rosemary
1 cup blackberries
1/2 cup 100% pomegranate or blueberry-pomegranate juice **
2 scallions, white and light green parts only, thinly sliced

**i didn't have either so i just sliced up an orange and used fresh-squeezed OJ and ran it through a strainer to remove the pulpies (:



1. fill a large pot with 1 inch of water and fit with a steam basket. place potatoes in a steamer basket and bring to boil on high heat. cover and cook until potatoes are tender, 10-15 minutes depending on size of potatoes.

2. meanwhile, season chicken on both sides with salt and pepper. in a large skillet or sauté pan (not nonstick), heat oil on medium. add chicken and cook for 6 minutes per side or until  cooked through, cooking in batches if necessary. transfer chicken to serving plates and let rest for five minutes.

3. meanwhile, place same skillet on medium-high heat. add shallots and rosemary and cook, stirring occasionally, until shallots are tender, about 1 minute. stir in blackberries and juice, deglazing pan by scraping up any browned bits from bottom of skillet with a heatproof spoon or spatula. cook until liquid is reduced to a thin layer, 1 to 2 minutes. remove from heat.

4. top chicken with berry mixture and arrange potatoes alongside, dividing evenly. sprinkle potatoes with scallion and serve!
i served mine with a spinach and cucumber salad tossed with fresh lemon juice and extra-virgin olive oil and salt and fresh-ground black pepper!
nutrients per serving (1 chicken breast, 3 tbsp berry sauce, 4 ounces potatoes)
calories: 388 / total fat: 9g / sat. fat: 1.5g / monounsaturated fat: 6g / polyunsaturated fat: 1 g / carbs: 31g / fiber: 3g / sugars: 7g / protein: 43g / sodium: 363mg / cholesterol: 94mg.

BUT -- the good thing about using any fresh-squeezed juice is that you eliminate TONS of sugar and some extra junk you don't really want to deal with (: also, i only used 1/2 of a chicken breast and served with the salad instead (:


Turkey and Egg White Scramble

who says you can't have turkey for breakfast? ground turkey is a delicious alternative to greasy, fat-nasty bacon. it tastes wonderful when mixed with scrambled eggs and spinach and tomato. now this is the way to start your day!


8 egg whites
1 pound lean ground turkey or tofu
2 cups shredded spinach
1 clove garlic, minced or passed through a garlic press
sea salt and black pepper to taste


1. chop and prepare veggies -- (i added some stoplight bell peppers; i have to get rid of these guys!)

2. cook ground turkey or tofu in a medium skillet until cooked through and lightly browned. drain excess juices from the pan. place turkey in a bowl and set aside.

3. in a small skillet coated with cooking spray, lightly saute the tomatoes, spinach, and garlic. (and bell peppers)

4. in a large skillet combine all ingredients and mix until evenly distributed. season with salt and pepper and serve immediately! (:

i served it with a 1/2 of an orange left over from last night's dinner (:

TIP: if you want totally fat-free turkey, rinse the cooked ground meat in boiling water before adding it to the remaining ingredients!

nutritional value per serving: calories: 114 / cal. from fat: 8 / protein: 24g / carbs: 2g / dietary fiber: 0.59g / sugars: 1g / fat: 0.8g / sodium: 120 mg

-- makes 6 servings --


Sunday, August 14, 2011

Summer Rice Pudding

I LOVE RICE PUDDING! i don't eat it all the time, but when i am looking for the perfect sweet comfort food, rice pudding is it! this recipe is not as full of sins as many other versions, so i enjoy every bite -- and now you can too!


1 1/2 cups skim milk, soy milk, almond milk, or milk of your choice
1 cup brown rice
2 tbsp sucanat sugar (i just used plain-ol' brown sugar)
pinch ground nutmeg
3/4 cup low fat plain or vanilla yogurt or soy yogurt (i used plain greek)
1 cup fresh mixed berries
cooking spray


1. preheat oven to 350 degrees. prepare a covered casserole dish with cooking spray. in a medium mixing bowl, combine milk, rice, sugar, and ground nutmeg. pour in to casserole dish, cover and bake 40 minutes or until liquid is absorbed. remove from oven. transfer cooked rice into a bowl and let it cool.

*picture shown above is pre-cooking.

2. once cool, fold yogurt into cooked rice. (i added some honey to sweeten it).
3. rinse and trim berries. if using strawberries, wash, hull and sliced them into bite-sized pieces. divide berries between four decorative dessert dishes or glasses.

4. pour and equal amount of rice mixture on top of the berries in each glass. garnish with a berry or sprig of fresh mint.

TIP: when winter limits your berry selection, choose zingy mandarin oranges, kiwi fruit, and chopped apples!

nutritional value per serving:
calories: 274 / cal. from fat: 16 / protein: 9g / carbs: 54g / dietary fiber: 3g / sugars: 16g / fat: 1g / sodium: 87mg


Stuffed Peppers

"in late summer and early fall the harvest is sublime. fresh fruits and vegetables in every color tantalize you into sampling each and every sun-kissed one! we often chop up colorful bell peppers and toss them into a dish. but they are a perfect vessel to hold their own little meal. try this stuffed-pepper recipe, which makes the most of the summer bounty for a unique twist on peppers".


sea salt
4 large bell peppers - make sure the peppers can sit upright nicely. remove tops, ribs, and seeds.
2 cups cooked brown rice
1 tsp extra virgin olive oil
1 yellow onion
1 large carrot, peeled and grated
1 cup butternut squash, peeled and diced (i omitted this)
3 cloves garlic, passed through garlic press
2 cups fresh roma tomatoes, diced and put in mesh strainer to drain
1 x 15 oz can black beans, rinsed and drained
1 cup fresh corn kernals
1/2 cup fresh chopped cilantro
juice of one fresh lime (i used 1/2 lemon)
freshly ground black pepper
cooking spray



1. preheat oven to 350 degrees. place cooked brown rice in a bowl and let cool; set aside.

2. prepare all veggies.

3. make sure there is a rack in the middle of the oven. bring a large pot of salted water to boil. place the peppers in the boiling water and cook briefly. (the peppers need to be just a little soft. remove the peppers from the water and put them on a plate lined with paper towels, upside down so the water can drain out.

4. in a large skillet, heat olive oil and saute onions and carrots and butternut squash. cook for 10 minutes covered. add garlic and cook a few minutes more. now add tomatoes, beans, and corn. cook for five minutes. remove from heat, add rice to the pan.


5. season with cilantro, lime juice, sea salt and black pepper. mix until all ingredients are evenly distributed. set aside.

6. prepare a small baking pan with a light coating of cooking spray. place each of the peppers right side up in the pan. stuff each pepper with brown rice filling. (don't pack the rice mixture too tightly!) bake for 20 minutes. remove from heat and serve!
** i used 3 baby peppers and 1/2 of a regular pepper (i wanted to finish it up so it wouldn't go to waste!) also, while cooking the veggies, i browned up some ground turkey and added it in to add some protein! (:

nutritional value per serving:
 calories: 302 / cal. from fat: 30 / protein: 11g / carbs: 59g / dietary fiber: 12g / sugars: 12g / fat: 3g / sodium: 518mg

- makes four servings -

Greek Salad

one of my absolute favorite summer salad's is this version of greek salad. there is nothing better than fresh-off-the-vine tomatoes combined with fresh cucumbers! fresh oregano and zesty lemon juice give the salad character. add a grilled chicken breast and you have a meal, or eat it on its own with ezekiel bread for lunch. DELICIOUS! and once again, i cut the recipe down to make just one serving (:


4 large ripe tomatoes, chopped, preferably vine ripened, otherwise, cluster tomatoes will do
2 medium cucumbers, seeded and cut into chunks, or 1 english cucumber
1 small purple onion or vidalia onion, peeled and chopped
2 tbsp fresh cilantro, chopped fine
4 ozs low-fat feta cheese, crumbled
2 cloves garlic, passed through a garlic press (i just minced it up)
2 tbsp dried oregano
2 tbsp fresh lemon juice
1 tbsp extra virgin olive oil
2/3 cup pitted kalamata olives
sea salt and fresh ground black pepper to taste


1. chop all veggies (:
2. place first six ingredients in the bowl. rub the oregano between your hands and sprinkle over the vegetables.

3. drizzle lemon juice and olive oil over the salad. add olives and toss gently.

make it a greek pasta salad:   
measure 1 cup pasta, such as macaroni or fusilli. brown rice pasta is excellent, too! bring 4 cups water to a boil and cook pasta until al dente. rinse under cold water and drain well. place in large serving bowl. add above mixture and toss until vegetables are uniformly distributed. you may find you will have to increase the amount of lemon juice and olive oil in the pasta version of the recipe. add sea salt and black pepper to taste!


calories: 96 / cal. from fat: 52 / protein: 4g / carbs: 7g / dietary fiber: 2g / sugars: 3g / fat: 5g / sodium: 305mg**

**to reduce sodium i rinsed the kalamata olives since the jar they were in had a HUGE amount of sodium! (:


Crock-pot Porridge

"whole grains are essential for building strong, lean bodies. what better way to start your day than with a crock pot loaded with the best body-building whole grains? set it all up the night before, plug in and wake up to "instant" home-cooked goodness. jazz up the porridge with fresh berries, flax seed, wheat germ, and pee pollen. GUESS WHO'S BUFF NOW?!" -- the eat-clean cook book. just a small tip about this one, it doesn't really work to divide it down much to single serving because it burns in the crock-pot... so i cooked it in the crock-pot for about an hour and then turned it off, and then in the morning i added a splash of skim milk and nuked it for a minute in the microwave, stirred, and then popped it in for another minute. it was AWESOME not having to really worry about breakfast when i woke up, it was practically done for me!

1/2 cup cracked wheat
1 1/2 cup steel-cut oats
1/2 cup rye flakes**
1/2 cup brown rice&***
1/4 cup wheat germ
6 1/2 cups water or any combination of liquids including rice milk, soy milk, almond milk, goat's milk, or skim cow's milk
1/2 cup raisins
1/2 cup chopped dates
1 1/2 pinch nutmeg (i used fresh grated)

** i couldn't find rye flakes anywhere so i just used barley flakes
*** and i just realized i forgot to put in brown rice (: but i did add some flax seeds and quinoa.


1. place all ingredients in a 3-quart-or-greater crock-pot. stir well to combine all ingredients. cover.

2. set on lowest cooking temperature and cook over-night. if your crock-pot cooking time is set by length of cooking time, set for the longest cooking time and lowest heat.

3. spoon into cereal bowls in the morning and serve piping hot! i sweetened mine with a spoonful of my homemade apple sauce which you can find the recipe for HERE! 

HINT: add any dried fruit or unsalted
nuts you may like to this dish, it is very 
nutritional value per serving:
calories: 313 / calories from fat: 29 / protein: 10g / carbs: 63g / dietary fiber: 8g / sugars: 12 g / fat: 3g / sodium: 3mg 

Saturday, August 13, 2011

Super Pudding

"if there were a super hero named after a seed, flax would be it! flax the super seed is so versatile that it can even be incorporated into a delicious dessert. dessert that satisfies your sweet tooth and provides incomparable nutrition - what more could you want?! so when your sweet tooth is calling, its flax the super seed  to the rescue!"


6 tbsp flax seeds
2 cups skim milk or soy milk
1 banana, peeled and mashed
1 tbsp organic honey
juice of one orange
1 apple, peeled and diced, core removed

sliced kiwi
sliced fresh strawberry
sliced banana
**(i just used fresh raspberries)


1. grind flax seeds in a food mill or coffee grinder. bring skim milk to a boil in a medium saucepan. add ground flax to boiling milk. boil for about 30 seconds. remove from heat and let cool in a medium-sized glass bowl.


2. the mixture will develop a consistency similar to pudding. add remaining ingredients. using a wire wisk or blender, whip mixture until it becomes fluffy.

it was so tasty! what a great, healthy, nutritious late-night snack!


nutritional value per serving:
 calories: 260 / calories from fat: 44 / protein: 7g / carbs: 31g / dietary fiber: 5g / sugars: 21g / fat: 4g / sodium: 65mg

**recipe taken from the eat-clean diet cookbook

Slow-Cooker Chicken Cassoulet

cassoulet is a traditional french dish that is more like a stew. the basic ingredients include beans and meat, and it requires a long, slow cooking time. this is the perfect recipe for the slow cooker! BUT i was super hungry and wanted the food asap so i decided to just cook it up in the oven (: it was AMAZING!  also, i divided the recipe down quite a bit to make it single-serve. and while this was cooking, i started working on breakfast for tomorrow: crockpot porridge!

1 x 15 oz can navy beans, pinto beans, or black eyed peas, rinsed and well drained (i used 1/3 can of black beans)
4 boneless, skinless chicken breast or 1 small skinless boneless turkey breast cut into 4 large pieces
sea salt and fresh ground black pepper
2 tbsp extra virgin olive oil
1 2/3 cups low-sodium chicken stock
1 medium onion, peeled and chopped
4 celery stalks, trimmed and chopped
4 garlic cloves passed through a garlic press
1/4 cup sundried tomatoes (not packed in oil)
3 large carrots, peeled and cut into chunks
1/4 cup basil, chopped fine
1 tsp fresh thyme
2 tbsp fresh minced parsley


1. chop up all of your veggies and herbs.

2. spread half of the beans in the bottom of your slow-cooker pot.

3. season poultry with pepper and sea salt. heat olive oil over medium heat in a skillet. brown the poultry on both sides in the skillet for about five minutes on each side.


4. place the browned chicken on top of the beans in the slow cooker. top with remaining beans and the chicken stock. (use water if you don't have chicken stock).

5. saute the onions, celery, garlic, sundried tomatoes, carrots and herbs using the same skillet.

 6. spread this mixture over the ingredients in the crock pot. cover and put on slow heat for several hours. (at this point, i just threw everything in a small glass baking dish and popped it in the oven at 375 for about 30 minutes (:

after it was done, i plated it up and was AMAZED at how good it tasted! 


Friday, August 12, 2011


ok, well this dessert is crazy nutritious, but not exactly low-calorie. one bowl yields approximately 300-350 calories, but i was nowhere near my 1800 calories today and i was still super freaking hungry from dinner so i went with this yummy stuff. it's pretty similar to last night's dessert.

i did greek yogurt, cinnamon, honey, granola, and almonds. super tasty and WAY better for me than that stupid carrot cake still sitting in my fridge.


ten ways to practice portion control

check out this awesome video that fellow military wife shanna de potts posted on FB. it's got great tips!

Quinoa and Stir-Fry Veggies

i really am feeling blah about writing all of this out; so i won't (:

you need: veggies, quinoa, balsamic vinegar, olive oil. cook the quinoa, chop veggies and stir fry with the balsamic and olive oil, mix it together, and EAT!



Over 5000 years ago the Incas cultivated the grain-like seed quinoa as one of their staple crops.
Now science has shown that this humble "grain" is actually a superfood! Quinoa is full of phytonutrients, antioxidants AND can even help balance your blood sugar.
As a result, people everywhere are discovering the benefits of quinoa, a delicious whole "grain" that is easy to digest, full of high quality protein and fiber, and can form the basis for delicious meals.
You've probably heard that you should eat whole grains, but try the gluten free grain-like seed called "quinoa" instead of wheat. Quinoa provides more amino acids, enzymes, vitamins, minerals, fiber, antioxidants, and phytonutrients than most other grains!


Quinoa (pronounced keen-wah) is not a grain; it is actually a seed and related to the spinach family. When cooked, quinoa is light, fluffy, slightly crunchy and subtly flavored. It actually cooks and tastes like a grain, making it an excellent replacement for grains that are difficult to digest. But its flavor is only part of why quinoa is such an amazing "supergrain."

Some of the nutrients in quinoa include:
  • Complete protein. Quinoa contains all 9 essential amino acids that are required by the body as building blocks for muscles.
  • Magnesium. helps relax your muscles and blood vessels and effects blood pressure. Quinoa contains high levels of this vital nutrient.
  • Fiber. Quinoa is a wonderful way to ensure that you consume valuable fiber that eases elimination and tones your colon.
  • Manganese and copper. Quinoa is a good source of these minerals that act as antioxidants in your body to get rid of dangerous cancer and disease-causing substances.
Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn.
Studies have shown that quinoa has documented health benefits too!
Quinoa, in its whole grain form, may be effective in preventing and treating these conditions:
  • Artherosclerosis
  • Breast cancer
  • Diabetes
  • Insulin resistance
Researchers attribute the health benefits of quinoa to its complete nutritional makeup.
Quinoa is close to one of the most complete foods in nature because it contains amino acids, enzymes, vitamins and minerals, fiber, antioxidants, and phytonutrients.
We recommend quinoa because it does not feed fungal and bacterial infections in your body (and doctors estimate that 8 in 10 Americans have fungal infections.
Quinoa has other qualities that make it an ideal "grain":
  • Quinoa acts as a prebiotic that feeds the microflora (good bacteria) in your intestines.
  • Quinoa is easily digested for optimal absorption of nutrients.
  • Quinoa is gluten-free and safe for those with gluten intolerance, people on a celiac diet, and for autistic children who follow the Body Ecology program for autism.

Quinoa in the Kitchen

Quinoa is especially easy to cook and can be enjoyed year-round because it's versatile and light. You can use it in warming winter soups or refreshing summer salads.
Make sure you rinse your quinoa and then soak for at least 8 hours to remove the phytic acid that can prevent proper digestion. Cooking quinoa takes 15 minutes or less, and it's ready to mix with a variety of ingredients to create diverse and delicious meals.
Here are some ideas for your next quinoa meal:
  • Sautee garlic, onions, and spinach with coconut oil to top your quinoa.
  • Make a summery salad by chopping raw carrots, zucchini, cultured vegetables, and onions over quinoa.
  • Use quinoa with vegetable broth and your choice of vegetables for a nutritious soup.
  • Make a rich gravy for your quinoa for a satisfying alternative.
Quinoa, a delicious gluten free grain-like seed, is full of nutrients and acts as a prebiotic to feed the healthy microflora in your intestines. It makes a great breakfast meal and can be enjoyed in its wholegrain form or try quinoa flakes hot cereal as a wonderful replacement for oatmeal! We also recommend eating quinoa in the evening. It is the ideal easy-to-digest food to eat in the evening because it encourages a good night's sleep. To aid your digestion even more, be sure to add fermented foods and drinks, like cultured vegetables and probiotic liquids. Quinoa can be your superfood: regulating your blood sugar, enhancing elimination, and keeping your heart healthy. Add this "mother grain" to your diet and enjoy the health benefits of quinoa, just like the Incas did thousands of years ago!

Cinnamon Apple and Honey Quinoa

so last night i was searching for some recipes online for the poor little bag of quinoa (pronounced keen-wa) that was sitting all alone in the dark in my pantry. this was my first time trying it. i'm not sure i cooked it all the way so i'm going to suggest that you cook it a little differently, which i will ** later (: i think i'll have quinoa again for dinner tonight, but with some veggies... it should be really tasty! also, look out for an article later on today about the amazing powers this tiny little grain has packed into it! ok, here goes! 


1 small or medium apple (i like fiji best)
1/2 tsp lemon juice
1 tsp. ground cinnamon
1/4 cup water
1/2 tbsp honey
1/4 cup uncooked quinoa 

1. core and cut the apple (leaving the skin on) into chunks.

2. rinse the quinoa several times. this is very important as it has a super bitter coating on it!
3. place them in a blender with the lemon juice, cinnamon and water. Blend until smooth. Taste it, if it’s not sweet enough add the honey and blend again. 

4. place the apple mixture and quinoa into a small pan over medium-high heat.** stir continuously until it begins to boil. (my quinoa didn't cook thoroughly, i would recommend cooking the quinoa and apples in different pots with about a 1/4-1/2 cup water in the quinoa pan).

5. once it boils, cover and lower to a simmer. Simmer for 15-20 minutes. the quinoa will absorb the liquid and just begin to turn transparent with little visible rings. 

6. remove from heat and eat! serve with a couple spoonfuls of protein-packed greek yogurt!