Cacciatore

This would be great with Beef- or later you turn it into a beef soup

• 1/2 bag frozen french green beens or about 2 cups fresh.
• 1/2 bag frozen or 2 cups red/green/yellow peppers
• 1 jar any smart healthy gfcf marinara sauce
• 2 cups water
• 1 cup white wine or gfcf chicken broth
  
• 2-3 chicken breasts
• 2 tablespoons lemon juice or grate the rind off one lemon
• 2 cups yellow and green bell peppers
• Spinach or other veggies is optional. I would recommend 1 cup of sauteed spinach.)
  
• 1/2 cup any type onion chopped
• pinch of your favorite italian seasonings (or fresh)
• garlic
• olive oil

1. Sautee or fry onions, garlic and chicken in olive oil
2. Throw it all in a pot with lid and bake in oven at 300 degrees for 45 minutes.
3. The end result is heaven on rice or potatoes or noodles. Makes a superb base for other soups and stews. Excellent for these cold months.
   

Mexi-Rice

• two cups of brown rice
• 2 chopped boneless skinless chicken breasts
• homemade taco seasoning
• one can of corn
• one can black beans
• one med. tomato chopped
• half an onion chopped

1. Cook brown rice and add chicken breasts.
   
2. Add taco seasoning, corn, black beans, tomato, and onion. Cook until done.

Grilled Marinated Chicken

• 1/2 cup mayo
• 1/2 cup dressing (ie: Olive Oil and Balsamic dressing)
• basil and oregano

1. Marinate chicken breasts in canola mayo and dressing and add some basil and oregano.
   
2. Marinate a few hours then bake or grill.

Slow Cooker Sweet Potato

1. Put a little olive oil in a crock pot to just coat the sides.
   
2. Add in some sweet potatoes washed and still a little bit wet.
   
3. Sprinkle cinnamon and let it cook.
   
4. About an hour before ready to eat put in a handful of dried cranberries and/or raisins. The moisture plumps them up.
5. Good as is or with a little sweetener or with a little added orange juice.
   

The aroma throughout the house is great.

Chicken Satay

one serving

Ingredients:

• One chicken breast
• 150ml gfcf chicken stock
• 1 tablespoon peanut butter
• couple spring onions (or however much you want)

1. In a pan combine the stock, peanut butter and spring onions, bring to the boil and then simmer until sauce thickens.
2. Meanwhile grill the chicken until cooked and golden.
3. Serve the chicken with the sauce and either stir fry veg, salad or rice. I sometimes put some pineapple in the sauce just as it finishes cooking as well - gives a yummy sweetness to the sauce!!

Blackberry and apple crumble

• 1 lb cooking apples
• 1 juice of 1 lemon
• 1 cup of fresh blackberries
• a/4 c. gluten free flour
• 1/4 c. gluten free rolled oats
• 3 tbsp canola oil
• a/4 c finely chopped pitted dates
• 1/4 unsalted sunflower seeds
• cooking spray.

1. Preparation time 25 minutes
2. preheat 400 degrees
3. core and slice the unpeeled apples and sprinkle with lemon juice. Place in med saucepan with blackberries. Cook over med-low heat and bring to simmer for approx 5 min.
   
4. Pour cooked fruit into baking dish.
5. In a separate bowl, mix the flour and oats, rub in the oil and stir until mixture resembles crumbs. You may need to add a little bit more oil. to reached desired texture. Stir in dates and sunflower seed. Sprinkle mixture over fruit.

Bake for 25 minutes. Makes 4 servings at 273 calories.

Clean Eating Split Pea Soup

Ingredients

• 2 cups dried split peas
• 12 cups water
• 4 bay leaves
• sea salt
• 1tbsp olive oil
• 1 large yellow onion
• 4 ribs celery, trimmed and chopped
• 3 thick carrots, peeled and chopped
• 2 cups low sodium chicken or vegetable broth
• 6 cups water
• 1 tsp fresh thyme, chopped
• 1.5 cups cubed roasted turkey (if vegetarian remove turkey breast)

makes 10 servings
1. Put dried peas in large saucepan and cover with 12 cups of water. And 2 bay leaves and sea salt and bring to boil. Let cook on medium heat for 10 minutes. Drain and set aside.
2. In a Dutch oven, place olive oil and heat over medium heat. Add onion, celery, and carrots. Saute for 8 minutes until onion begins to turn translucent.
3. Add chicken broth or preferred cooking liquid and 6 cups water. Add 2 more bay leaves, peas, and thyme and bring to boil. Add roasted turkey breast. Reduce heat and cover. Let simmer for an hour. The peas need to be soft. Check the pot now and then, since the peas have a tendency settle to the bottom and burn. You'll have to break them apart by stirring them.
4. Remove the bay leaves and season with sea salt and fresh ground pepper. Serve hot.

Number of Servings: 10

Nutritional Info

* Servings Per Recipe: 10
* Amount Per Serving
* Calories: 126.2
* Total Fat: 2.7 g
* Cholesterol: 15.1 mg
* Sodium: 689.6 mg
* Total Carbs: 14.0 g
* Dietary Fiber: 4.6 g
* Protein: 11.8 g

Spicy Mandarin Chickpeas

• 1 can chickpeas, drained and rinsed
• 1 10 oz can of mandarin oranges, drained
• 1 TBSP apricot/orange fruit spread (homemade of bought if you can find gfcf one)
  
• 1 TBSP spicy brown mustard
• Dash of cayenne

Cook all ingredients over low heat for 10 minutes.

I'm having this for lunch with a sweet potato.

Mango Cucumber Salsa

Serves 2

• 1 firm-ripe small mango
• 1/3 English cucumber
• 2 Tlsp finely chopped scallion ( or green onion)
• 2 Tlsp fresh orange juice
• 1 tsp fresh lime juice
• ½ tsp extra virgin olive oil (EVOO)

1. Cut mango in ¼ inch dice
2. Halve and seed cuke – cut in ¼ inch dice. Add to mango in small bowl.
3. Stir remaining ingredients together and add.
4. Season with salt and pepper.

All-Purpose Bean Dip

Makes approximately 1 1/2 cups.

INGREDIENTS:

* 1 19-oz can low-sodium mixed beans, drained and rinsed (about 2 cups drained)
* 1 clove garlic, minced
* 2 tbsp fresh lemon juice
* 1 tsp olive oil
* 1/4 cup water or organic low-sodium vegetable stock
* 1 tbsp fresh herbs (flat-leaf parsley and rosemary), chopped
* 1/2 tsp chile powder
* Sea salt and fresh ground black pepper, to taste

INSTRUCTIONS:
Place all ingredients into a food processor and mix until smooth. Store in a resealable container and refrigerate or freeze until needed. Dip will keep refrigerated for 2 to 3 days or frozen for 2 to 3 months.

TIP: Switch out the lemon to lime, add 1/4 tsp cumin and use cilantro as your herb instead of parsley and rosemary, and you've got a clean Mexican-inspired dip!

Nutrients per 1/2-cup serving:
Calories: 110, Total Fat: 2 g, Sat. Fat: 0 g, Carbs: 18 g, Fiber: 5 g, Sugars: 1 g, Protein: 6 g, Sodium: 105 mg, Cholesterol: 0 mg

Nutritional Bonus: Pump some iron! Beans are naturally high in iron, helping to keep you energized, bright-eyed and your immune system going strong.

Oatmeal Pancake

• 1/2 cup uncooked gfcf oatmeal
• 4 egg whites
• 1/2 tsp cinnamon
• 1 Stevia packet ( i use sweatleafe stevia)

1. Mix
2. Cook like pancake
3. Add 1 TBS peanut or Nut butter of your choice, and fruit to it if you like... Banana's are great with it...
4. Enjoy...

Veggie Egg Scramble

Ingredients:

* Nonstick cooking spray
* 1/2 cup finely chopped red onion
* 1 tsp. olive oil
* 1 medium tomato, seeded and finely chopped
* 4 eggs
* 4 egg whites
* 2 tbsp. water
* 1 1/2 tsp. snipped fresh dill or 1/2 tsp. dill weed
* 1/4 tsp. salt
* 1/8 tsp. pepper

Directions:

1. Coat a large nonstick skillet with nonstick cooking spray. Add the 1 tsp. olive oil and saute onion in the oil for approximately 2 minutes. Add chopped tomato. Saute onions and tomato for an addition 1 to 2 minutes or until they’re tender. Put in a small bowl and set aside.
2. Add the remaining ingredients to a large bowl. Whisk. Coat the large skillet with cooking spray again and add the egg mixture. Cook over medium heat, stirring frequently until eggs are nearly set. Add reserved onion and tomato mixture. Cook and stir until egg dish is heated through and completely set.

Coconut balls and Peanut butter balls

Coconut balls

• 1/2 cup raisins
• 3/4 c walnuts
• 1/2 c dried dates, pitted
• 1/2c dried apricots
• 2Tbsp orange juice
• 1 tsp orange zest
• 1 small bag unsweetened shredded coconut

1. in food processor pulverisize walnuts, raisins, dates and apricots (1-2 min) add juice and zest blend more until mixture clumps
2. place about 1/2 cup of coconut on a plate. dampen hands with water, then form mixture into 1" balls and roll in coconut, keep in refrigerator.. makes 10 balls..or you can do smaller and make 20

1 ball (if you make 10)
142 cal, 8g fat, 18g carbs, 2 fiber, 14g sugar, 2g protein, 3mg sodium, no cholesterol
Peanut butter balls

• 1 Cup Organic Peanut butter creamy or crunchy
• 1 Cup Dried Milk ( Non Fat version)
• 1 C Organic Honey

Mix, roll into balls and refrigerate... Now you can roll them in coconut, cocoa powder whatever.. You can play with the recipe but they are addictive.

Steak Chili

• 12 oz thinly sliced round steak
• 1/2 cup corn (I put it in frozen)
• 1/2 large (or 1 small) green pepper diced
• 1/2 cup diced onion
• 1 can diced green chilis (4.5 oz)
• 9 Jalapeno pepper slices (diced)
• 14 oz can diced tomatoes (slightly drained)
• 1 tsp. cumin
• 1 can pinto or kidney beans slightly drained
  

Spray nonstick pan with cooking spray. Cook beef fully. Add remaining ingredients. Simmer covered 20 minutes. Simmer uncovered 20-30 minutes (until desired consistency).

Makes 6 servings. Nutrition per serving: 236 cals 23 protein 5 fat 24 carbs 6 fiber

Lentil Veggie Soup in Crock pot

• 1/2 bag frozen mixed veggies
• 1 c lentils
• 4 c veggie broth
• 1 can crushed tomatoes (with juice)
• garlic
• pepper
• garam marsala (Indian type spice)

Put veggies, tomatoes, lentils, & broth in crock pot. Add spices to taste. Cook on high 4 hours. You can sub some salsa for the tomatoes to add some spice.

Hot Chicken Kabobs

Ingredients:

* 4 skinless chicken breasts
* Black pepper, to taste
* 3 lemons
* 3 garlic cloves, crushed
* 1/4 tsp. ground cumin
* 1 green chili, chopped

Directions:

1. Cut each of the chicken breasts into 1-inch pieces. Place in a dish. Season with black pepper and the juice from 1 lemon. Cover seasoned chicken. Refrigerate for 30 minutes.

2. Combine crushed garlic, cumin, and chopped green chili in a bowl. Rub mixture on chicken. Cover and refrigerate for another hour.

3. Cut the other two lemons into wedges. Thread lemon wedges and pieces of chicken onto skewers.

4. Place on grill over medium-hot heat until chicken is opaque in color.*

*Instead of using the grill, you can cook the kabobs under a preheated broiler for 5 minutes each side.

Makes 4 servings

"Fried" chicken

• Boneless Skinless Chicken Breast
• Egg wash with or without yolk...depending on your preference
• Finely crushed Brown Rice Chips whatever flavor you like (found in the chip aisle at health food stores)
  

Dip rinsed chicken in egg wash and then in crushed brown rice chips to coat. Place in glass dish and bake for approx. 20-25 minutes in an oven at 350 degrees

Clean Cauliflower Soup

• 2 heads of cauliflower separated into florets
• 4 cloves of garlic - cut in half
• 1 tablespoon of olive oil
• 4 cups gfcf veggie stock
• 1 teaspoon dried thyme or fresh if you have it
• 2 cups almond milk (or other milk sub)
  
• salt and pepper

1. Preheat oven to 425, in a large bowl toss cauliflower with olive oil, garlic. Spread out on cookie sheet.
2. roast for about 30 minutes
3. Transfer the to a soup pot, add water, soup cubes, thyme, boil on medium for about 30 minutes.
4. Puree the soup in a blender (be very careful) return to pot. stir in milk, warm, add salt and pepper and serve.

Ideas for clean eating snacks and lunches

• Spread almond butter on a wrap with a banana and sprinkle some flax on top. You can also try adding some unsweetened applesauce as well
• Brown rice wrap with shrimp that was cooked in olive oil, shallots, garlic, cilantro and lime juice with Pico de Gallo (or salsa) and black beans (probably great with avocado).
• Scrambled egg whites with veggies and chicken in them. You can switch up the veggies you use, and just through them in a container with your egg whites, cubed cooked chicken breast, add a tablespoon of water, cover and microwave for 1 min 40 secs, and voila you have a scrambled omelet of sorts. You can toss it in a brown rice tortilla and make it a wrap. You can add a pinch of salt, pepper, or even salsa. Great with a serving of veggies on the side, like grape tomatoes and squash.
  
• Refried organic black beans topped with some sliced grilled chicken breast or crumbled ground turkey, add chopped romaine lettuce, some diced tomatoes and a little taco sauce.
• 1/2 cup gfcf oats and 3/4 cup water. Put in Microwave for 2 minutes. Take out, add 1/4 cup frozen berries and 1 tbsp natural nut butter. Place back in microwave for 2 minutes. Love it sooo yummy its like creamy desert
  

Almond Chicken

• almonds
• chicken breast or tenders
• gfcf flour
• eggs
• olive oil
• lemon juice
• fresh basil
  

1. Crush a ton of almonds.
2. Smash flat chicken breasts or tenders.
3. Do the whole bread the chicken thing(gfcf flour, egg white wash, etc.) but instead of bread crumbs. Use the almonds as the coating.
   
4. Bake in a glass dish sprayed with non-stick for about 15 minutes - then flip for 5 - then flip again for 5.
   
5. Spritz very lightly, olive oil, lemon juice, and fresh basil.
6. Good with pistachios (for those not doing low carb, it is also good with a little honey drizzled on it)
   

Black Bean Soup

Black Bean Soup

3 15 oz cans of black beans, drained and rinsed
1 3/4 cups gfcf vegetable broth
1 cup fresh salsa
1/4 tsp ground oregano
1/4 tsp chili powder (or more, to taste)
1/8 tsp smoked chipotle chili powder (optional)
Several dashes hot sauce (optional)

Reserve one cup of the beans in a separate bowl. Place remaining beans, broth and salsa in the blender. Process until fairly smooth, then pour into saucepan. Mash reserved beans slightly with a fork. Add to the saucepan with remaining ingredients. Cook over medium heat for ten minutes to blend flavors. Adjust seasoning to taste before serving.

Note: I just put everything in a pan, cook for ten minutes, then blend with my immersible blender. Its very good with lime wedges.

Bruschetta "wraps"

For two "wraps"

• 1 small tomato (roma is perfect size)
• 1 garlic clove
• 3 medium to large fresh basil leaves
• 1 tsp olive oil (OPTIONAL)
• salt & pepper to taste
• 2 whole romaine lettuce leaves

Chop tomato, garlic and basil and combine with oil and salt/pepper. Spoon into romaine lettuce leaf, roll up, and enjoy!

Great with diced chicken or shrimp and made into a lunch! I would bet avocado would be great in there as well.

Tuna and Black Bean Salad

• 1 3-oz. packet albacore white tuna, drained
• 1/4 cup canned black beans, rinsed and drained
• 1/4 Haas avocado, cubed
• 1/4 cucumber, peeled and chopped
• Handful cherry tomatoes, halved
• Dried oregano, to taste
• Dried basil, to taste
• Balsamic vinegar, to taste

Mix all ingredients together and enjoy!
Makes 1 serving

Vanilla Spice Oatmeal

3 1/2 cups water
1/4 teaspoon salt, optional
2 cups GFCF oats
1/2 cup raisins
1/2 cup walnuts, coarsely chopped, optional
1/4 teaspoon vanilla extract
Pinch nutmeg
2 tablespoons dark brown sugar, plus more, to taste
1 cup lowfat rice milk, divided
1/8 teaspoon ground cinnamon

In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon.

Nutrition Information
Nutritional Analysis Per Serving Calories 255
Total fat 4g Saturated fat 1g
Monounsaturated fat 1g Polyunsaturated fat 1g
Cholesterol 4mg Sodium 40mg
Carbohydrates 51g Protein 8g
Fiber 4.5g

Edamole - Protein Powered Dip

Serves 4

• 1 (8 oz) pkg shelled ready-to-eat edamame, about 1 1/2 cups
• 3 tbsp Smart Balance oil (or olive oil)
• 1/2 cup cool water
• 3 tbsp fresh lemon juice
• 1 tbsp hot sauce
• 1/2 tsp kosher salt
• 2 cloves garlic, minced
• 1 generous tbsp cilantro, minced

Combine all ingredients, except the cilantro in a food processor and process until well combined and smooth. This should take a few minutes. Remove, place into a bowl, and stir in cilantro. Chill for an hour or so for flavors to make friends. Serve and enjoy!!

Layered breakfast

This layered combination sounds really odd, but I have heard it is really quite yummy. (I haven't tried it yet)

Make 1/2 gfcf cup oatmeal (1/4 cup uncooked oats mixed with 1/2 cup water and microwaved at 50% power for 3 min 30 seconds)

Layer 1/2 cup berries on top (I prefer blueberries, strawberries or blackberries)

Layer on 6 walnut halves (broken into pieces)

Next layer is 3/4 - 1 cup raw veggies (diced up broccoli, cauliflower, mushrooms, peppers, and red onion)

Top layer is 4 cooked egg whites - pan scrambled without oil

The combination takes some getting used to, and I started off with it this way as I take my breakfast to work and hated taking soo many bowls. Now I like it so much that I eat it almost every day.

Healthy tuna tip

• tuna
• olive oil
• dijon mustard
• avocado
• onion
• veggies and herbs to taste
  

1. Start by mixing tuna with olive oil to start to moisten it up, which tastes better than mayo and so much better for you. Not much, just a drizzle, maybe 1/2 - 1 tsp.
2. And to that also a little bit of Dijon to moisten it further and also add flavour and a bit of bite.
   
3. And to that add avocado (about a 1/4), red onion, veggies, herbs...whatever's on hand.
   
4. It really jazzes it up, but at the same time adding nutritional value without the trans fats!

Lentil Stew

• 1 c. lentils
• 2 c. water
• 1/2 tsp. salt
• 1 large chopped carrot
• 1 Tbsp. olive oil
• 1 c. onions
• 1/2 c. celery
• 1 tsp. curry powder
• 1/4 tsp. pepper
• 1/4 tsp. cumin
• 1 - 14 oz. stewed tomatoes
• 2 Tbsp. cornmeal
• 2 c. cooked rice

1. Rinse and drain lentils. Discard the colored ones.
2. In a 3 quart saucepan combine lentils, water and salt.
3. Heat to boiling. Reduce heat, cover, simmer for 15 minutes.
4. Add carrots and cook 10 more minutes till lentils are tender.
5. Meanwhile, in skillet, heat oil.
6. Add onion and celery and saute for 5 minutes.
7. Stir in curry powder, cumin and pepper.
8. In a cup, drain 1/4 cup of liquid from tomatoes.
9. Stir in cornmeal till smooth. Add this to curry mixture with the rest of tomatoes.
10. Heat to boil, stir constantly till thickened.
11. Fold in lentils and their liquid and cook 5 minutes.
12. Serve over rice.

South West ground turkey

• Ground Turkey
• Can black beans
• Corn
• Cumin (other spices to taste)
  

1. Cook ground turkey and crumble it in a skillet (like you would ground beef)
   
2. When turkey is done add a can of black beans(rinsed and drained), a can of corn or some frozen corn, cumin and whatever south western flavors you can think of.
   

This is just a "throw it together recipe" its very tasty. I have no idea what the calories, protein, carb or fat grams are. Its just something you can throw together when you're in a hurry and don't have a lot of time to cook...you only dirty up one skillet!

Fiery Squash Chili

It doesn't get much heartier than this complex-tasting chili that's also overflowing with antioxidants. All this for just 130 calories.

• 28- oz (796- mL) can diced tomatoes
• 398- ml can tomato sauce
• 1 tbsp (15 mL) chili powder
• 1 tsp (5 mL) each cinnamon and dried oregano leaves
• 1/2 tsp (2 mL) each cayenne and allspice
• 3 garlic cloves, minced
• 4 cups (1 L) coarsely chopped squash
• 2 yellow or green peppers, chopped
• 19- oz (540- mL) can black beans, rinsed and drained
• 1 cup (250 mL) frozen corn or peas
• 1 cup (250 mL) chopped fresh cilantro

1. In a large, wide saucepan, stir diced tomatoes with tomato sauce, spices and garlic. Bring to a boil over high heat, then stir in squash. Reduce heat and simmer, uncovered and stirring occasionally, until squash is tender, about 30 min.
2. Stir in peppers, beans and frozen corn. Boil, then reduce heat and simmer, stirring often, until peppers are soft, 10 to 15 min more. Stir in cilantro and spoon into bowls.

Nutrients per cup (250 mL)
6 g protein
1 g fat
28 g carbohydrates
7 g fibre
130 calories
Preparation time 10 min
Cooking time 40 min
Makes 8 cups (2 L)

Slow Cooker Potato Soup

Ingredients -

• 3 Potatoes, peeled & cut into bite size pieces
• 1 large Onion
• 1 Carrot, chopped
• 1 stalk Celery, chopped
• 1 tablespoon Parsley
• 5 cups chicken broth
  
• 1 tablespoons Salt
• Pepper, to taste

Preparation:
Cook on low 10 to 12 hours or on high 3 to 4 hours. During the last hour of cooking, add 1 1/2 cups milk. TIP: If you own a blender, it works well to chop all vegetables in it.

Veggie Stew

INGREDIENTS:

• 1 medium yellow onion, chopped
• 3 stalks of celery, diced up
• 1 large carrot diced, or several baby carrots diced up
• 3 cloves garlic, minced
• 1 TBL extra virgin olive oil
• 1 bay leaf (fresh or dried)
• 2 medium zucchini, cubed
• 1 yellow squash, cubed
• handful of mushrooms, any type, chopped rough
• 1 can low-sodium diced tomatos with juice
• 4 C chicken broth (veggie would work, too)
• 8 oz brown rice fusilli pasta
• 8 oz frozen edamame

1. Heat stock pot or dutch oven over medium heat for 5 minutes. Put in olive oil, onions, celery, carrots, garlic and bay leaf. Cook down about 5 minutes until just starting to soften.
2. Add the rest of the veggies and cook 5 more minutes, stirring occasionally. Toss in tomatoes and chicken broth. Let come to a boil, then add pasta.
3. Simmer for 10 minutes, or until pasta is done and soup thickens a little. Toss in the edamame and let it go another 5 minutes to warm through. Dig out the bay leaf, and serve it up~!
4. I loved this recipe. I added no salt or pepper while cooking, the bay leaf and the starches from the pasta flavored it plenty, along with all those veggies~!!
5. The edamame gives you some protein, although you could certainly toss in some cubed chicken breast if you wanted.

Chocolate PB & Banana Smoothie

Ingredients

* 8 oz soy, rice or almond milk
* 1 very ripe banana
* 1 TBS natural peanut butter
* 1 serving chocolate protein powder (according to the directions of your brand)

Place all ingredients in a blender and mix well. You could throw in a couple ice cubes if you like. What a great way to start your morning or recover from a workout!

Cheap Chili

• 1 large can of diced tomatoes
• 1 can of kidney beans
• 1 cup chopped mushrooms
• 1 pkg ground turkey

Cook the turkey in a pan, drain fat, then throw everything in a pot together and simmer. Season as desired.

I've thrown some cooked spinach in as well.

Guacamole

• 4 ripe Haas avocados
• 3 Tbs. freshly squeezed lemon juice
• 8 dashes Tabasco sauce
• 1 small diced red onion
• 1 large garlic clove, minced
• 1 tsp. kosher salt
• 1 tsp. freshly grated black pepper
• 1 medium tomato, seeded and small-diced

Cut the avocados in half, remove pits and scoop flesh out of shells and into a large bowl. Add next five ingredients and toss well. Using a sharp knife, slice through the avocados in the bowl until they are finely diced. Add the tomatoes. Enjoy!

Mashed Sweet Potatoes

Ingredients:

* 4 medium sweet potatoes
* 1/2 cup orange juice (not from concentrate)
* 1 tsp. orange zest
* 1 tbs. brown sugar
* 1/2 tsp. cinnamon
* 1/2 tsp. ground ginger

Directions:

1. Peel and cube sweet potatoes and put in large pot. Cover potatoes with water until the water is about an inch above the potatoes.
2. On high heat, bring pot of sweet potatoes and water to a boil. Cook for approximately 25 minutes until sweet potatoes are tender.
3. Drain sweet potatoes and add rest of ingredients. Mash the ingredients until smooth.

Serving Size: 6.

Spinach & artichoke salad with warm mustard vinaigrette

• 3 cups of baby spinach leaves
• 1 head of red leaf lettuce
• 2-4 green onions, chopped
• 14oz. can of artichoke hearts
• 1 orange
• 1/2 of red bell pepper finely chopped
• 3 Tbsp. olive oil, divided
• 3 Tbsp. sesame seeds
• 5 Tbsp. orange juice
• 2 Tbsp. balsamic vinegar
• 1 Tbsp. prepared brown mustard

Place spinach and lettuce in a large glass bowl with green onions. Drain and chop artichokes and place on top of lettuce. Peel and cube orange, then add to salad. Top with red pepper.
Heat 1 Tbsp. olive oil in a small nonstick skillet over medium-high heat. Add sesame seeds, stirring constantly until golden. Remove from heat. Add orange juice, remaining oil, vinegar and mustard to pan. Stir then pour over salad. Toss salad. Makes 6 servings.

Per serving is 150 calories, 5 g. protein, 16 g of carbohydrates, 9 g fat, 6 g. fiber.

Crispy Garlic New Potatoes

If you want the potatoes to be nice and crispy, cut the slices thin enough.

Enjoy!

Ingredients

* 2 cloves garlic
* Coarse salt (or sea salt if you choose)
* 1/2 tsp. dried thyme
* 1 tbsp. olive oil
* 1 1/2 lbs. red new potatoes sliced in to 1/4 inch slices

Directions

1. Preheat oven to 475 degrees Fahrenheit.
2. Finely chop garlic. Sprinkle with salt of choosing.
3. Garlic needs to be made into a paste-like consistency, so take the back of a chef’s knife and press the garlic with the flat side of the blade back and forth until garlic is a paste. (I also used a garlic press first and then used the blade back as directed above). Place garlic in a small bowl.
4. Add thyme and olive oil to garlic paste.
5. Place potatoes on a large rimmed baking sheet and toss the potatoes with the garlic mixture. **
6. Bake 20 to 25 minutes or until the potatoes are browned on the underside.

** To avoid a total mess by trying to toss the garlic mixture and the potatoes on the baking sheet, you can put everything in a gallon Ziploc bag, sealed it, and tossed them that way.

CREAMY PUMPKIN TOFU SOUP

Ingredients:

• 2 tablespoons best quality olive oil
• 1 cup leeks, whites only, thinly sliced and well washed
• 4 cups low-sodium chicken or homemade broth or vegetable broth
• 1 cup fresh pumpkin, peeled and seeded, cut into 1” cubes
• 2 cloves garlic, minced or pressed through a garlic press
• 1 teaspoon freshly grated ginger (optional)
• ½ cup silken tofu
• Sea salt to taste

Method:
1. Saute leeks in oil until softened.

2. In a large saucepan add the broth and pumpkin. Bring to a boil.
Reduce heat and cook for 30 minutes.

3. Add garlic, ginger if using and tofu. Simmer for another 15 minutes.

4. Using a hand blender, puree soup mixture until uniformly smooth.

Makes 2 servings.

salmon recipe

• 1" piece fresh ginger root, grated
• 1 tsp coriander seeds, crushed
• 1/4 tsp chili powder
• 1 Tbsp lime juice
• 1 tsp sesame oil
• 4 pieces salmon fillet with skin (5.5 oz each)
• 2 tbsp veg oil

1. mix together ginger, coriander, chili, lime juice and sesame oil.
2. Place salmon in wide non-metallic plat or dish and spoon the mixture over the fillets, wpreading it to coat each piece of salmon evenly.
3. cover the dish with plastic wrap and chill the salmon in the refrigerator for 30 minutes
4. heat a wide, heavy -based frying pan or griddle pan with the oil over high heat. Place the salmon on the hot pan or griddle, skin side down.
5. Cook the salmon for 4-5 minutes, without turning until the salmon is crusty underneath and the flesh flakes easily. Serve at once.

Spanish-Style Green Beans

Ingredients:

* 2 lbs. fresh green beans, washed and trimmed
* 2 tbsp. olive oil
* 2 cloves fresh garlic
* 1 small red onion, diced
* 1/4 cup water
* Salt and pepper
* 1 tbsp. fresh oregano
* 1/2 cup chopped almonds, toasted

Directions:

1. In a large saucepan, heat olive oil over medium heat. Add garlic, onion, and beans. Once garlic and onion starts to brown, approximately 1 to 2 minutes, add water. Cover saucepan and steam beans to desired tenderness. Remove from heat.
2. Season with desired salt and pepper. Add oregano.
3. After you’ve transferred the beans to a serving platter, sprinkle with the almonds

Havana Salad

INGREDIENTS

* 1 cup avocado, peeled and diced
* 1 cup Roma tomatoes, chopped
* 1/4 cup fresh parsley, chopped
* 2 tbsp fresh cilantro, chopped
* 1 tsp cumin, ground
* 1/4 tsp black pepper, ground
* 4 cups brown rice, cooked
* 15 ounces black beans, cooked, rinsed and drained
* 1 tbsp extra virgin olive oil
* 2 tbsp balsamic vinegar

METHOD:

1. In a large bowl, combine the avocado, vinegar, olive oil, cumin and black pepper, and then toss.
2. Now add the rice, tomatoes, beans, parsley and cilantro, and mix thoroughly.
3. Let the salad chill in the refrigerator before serving.

Makes 6 servings

NUTRIENTS PER SERVING:
Calories: 277
Fat: 7g
Carbs: 45g
Protein: 9g
Cholesterol: 0 mg

Roasted Chicken Breast

INGREDIENTS

* Cooking spray
* 3 lb boneless, skinless chicken breast, chopped into 2 inch cubes
* 2 lb red potatoes, chopped into 2 inch cubes
* 1 1/2 cups chopped Roma tomatoes
* 1 bunch asparagus, trimmed and cut into 1 inch pieces
* 3/4 cup fresh basil, chopped
* 8 cloves garlic, thinly sliced
* 3 tbsp olive oil
* 1 tsp chopped fresh rosemary
* Ground pepper to taste

METHOD:
Preheat oven to 400°F and spray a baking dish with cooking spray. Add chicken, potatoes, tomatoes, asparagus, basil, garlic and olive oil. Sprinkle with rosemary. Add pepper if desired. Bake for 20 to 30 minutes, turning occasionally until tender. Serve.

YIELD:
Makes 8 servings

NUTRIENTS PER SERVING:
Calories: 426
Fat: 16g
Carbs: 30g
Protein: 40g
Fiber: 1g

Almond Green Beans

Ingredients:

* 1 lb. fresh green beans, washed and trimmed
* 1 medium sweet red pepper, julienned
* 1 cup fresh mushrooms, sliced
* 1 small onion, chopped
* 1 tbsp. olive oil
* 1/4 cup sliced almonds, toasted

Directions:

1. Put green beans in a large saucepan and add enough water to cover the beans; bring to a boil. Cover and cook beans for approximately 4 to 7 minutes. You want the beans to be crisp-tender.
2. While the beans are cooking, in a large nonstick skillet, saute pepper, mushrooms and onion in olive oil until tender.
3. Drain the saucepan of green beans and stir into veggie mix. Sprinkle with the 1/4 cup almonds.

Homemade Taco Seasoning

You can use half of this recipe for one meal, and then store the rest in airtight container.

Also, this homemade taco seasoning is a little on the spicy side. You can adjust the recipe to your liking. And this is used just like the taco seasoning packets you can buy in the store, so you’ll need to add water to your meat mixture after adding the seasoning.

Ingredients:

* 2 tbsp. chili powder
* 1/2 tsp. garlic powder
* 1/2 tsp. onion powder
* 1/2 tsp. crushed red pepper flakes
* 1/2 tsp. dried oregano
* 1 tsp. paprika
* 3 tsp. ground cumin
* 2 tsp. sea salt
* 2 tsp. black pepper

Directions:

In a small bowl, mix all ingredients together.

Veggie Soup with Pesto

Enjoy this delicious homemade Clean-Eating soup any time of day. Make an extra big batch and freeze some for later.

INGREDIENTS

* 3 tbsp olive oil
* 1 medium onion, chopped
* 4 cups gluten free vegetable broth
* 3 cups water
* 1/4 tsp crushed red pepper
* 2 celery stalks, cut into 1/2-inch pieces
* 1/2 lb green beans, cut into 1-inch pieces
* 4 small zucchini, sliced in half then cut into 1-inch pieces
* 1 can cannellini beans, drained and rinsed
* 3 cups freshly chopped spinach
* 6 tbsp pesto

METHOD:

1. Heat olive oil in a large stock pot over medium heat. Add onion and sauté until clear for approximately 4 minutes (don't brown).

2. Add vegetable broth, water, crushed pepper, zucchini and cannellini beans. Increase heat to high and bring to a boil.

3. Reduce heat to medium, stir in spinach, partially cover pot and cook for 5 minutes.

4. Ladle soup into 6 bowls and garnish each with 1 tbsp pesto.


YIELD:
Makes 6 servings

NUTRIENTS PER SERVING:
Calories: 449
Fat: 15 g
Cholesterol: 0 mg
Carbs: 21 g
Fiber: 6 g
Protein: 8 g

Oatmeal Pancakes

INGREDIENTS

* 2 1/2 cups dry gluten free rolled oats, not instant, not steel cut
* 6 egg whites
* 1 cup skim, soy, almond, rice or other milk
* 1 tablespoon ground flaxseed
* 1 tablespoon safflower oil
* 1 teaspoon baking powder
* 1 teaspoon vanilla
* 1 teaspoon cinnamon
* Nonfat cooking spray

METHOD
Place all ingredients in a blender or food processor. Blend the mixture for 20 seconds. The resulting mixture should be smooth. Spray a griddle or skillet with cooking spray. Heat over medium heat. Pour 1/4 cup of pancake mixture on the hot surface. Cook until the panckes are dry and bubbly on the edges. Bubbles should appear on top, as well. Turn and brown the other side.

I use unsweetened applesauce as a sweetener -- not maple syrup.

YIELD
Makes 12 small pancakes. Serve 3 small pancakes per serving.

NUTRIENTS PER SERVING
Calories: 274
Fat: 7 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Carbs: 38 g
Protein: 16 g
Fiber: 6 g
Sodium: 117 mg

Eat Clean Hot Chocolate

Ingredients:

• 1 cup/ 240 ml low-fat milk of your choice--rice, almond, soy
• 1 Tbsp/ 15 ml raw cocoa powder-- a good dark chocolate powder is best
• 4 egg whites
• 1 Tbsp/ 15 ml agave nectar or 1 tbsp. organic sugar cane crystals

1. Place milk and cocoa powder in a saucepan and heat over a medium flame on the stove. Stir often and make sure it doesn't scald.

2. Meanwhile in a large bowl briefly whisk remaining ingredients together.

3. Remove saucepan from stove. Slowly pour the hot mixture into the egg/agave nectar mixture, whisking the whole time or blending with an electric hand blender, until slightly foamy. Pour into your favorite mug and drink steaming hot! Add a little cold milk or an ice cube to cool it down for kids.

Yield: 2 cups * Prep Time 3 min. * Cook Time 5 min

Nutritional Value for Cup:
Calories 116
Calories from Fat 13.5
Fat 1g
Saturated Fat 0.5g
Trans Fat 0g
Protein 12g
Carbs 1g
Dietary Fiber1g
Sodium 175mg
Cholesterol 0mg

French Lentil Salad

This Mediterranean-style salad eats like a meal, combining a healthy mix of good carbs, proteins, and fats and giving you a clean yet hearty meal that can be enjoyed any time of the year.

INGREDIENTS

* 1 cup dry French lentils
* 2 tbsp extra-virgin olive oil
* 1/4 tsp salt
* 1 orange, peeled and sectioned
* 1/2 tsp minced or crushed garlic
* 1/2 tbsp balsamic vinegar or cider vinegar
* 2 tbsp very finely minced red onion
* 1 tbsp dried currants
* 1/2 small carrot, shredded
* 1/4 cup minced red and yellow bell peppers
* 1 - 2 tbsp minced fresh herbs (parsley, chives, and/or mint)

METHOD:

1. Place lentils in a pot and fill with enough water to cover them by 2 inches. Bring to a boil, then lower the heat to a simmer. Partially cover and cook until the lentils are tender (around 20 to 30 minutes). Drain lentils when they are done, and gently rinse in cold water. Drain and place them in a medium-sized bowl.
2. Add the remaining ingredients except the bell pepper and fresh herbs, cover tightly and chill at least 4 hours.
3. Add the bell pepper and herbs within an hour of serving. Serve cold or at room temperature.

Makes 4 servings

NUTRIENTS PER SERVING:
Calories: 164
Fat: 7g
Carbs: 20g
Protein: 5g

Colon-Friendly Muesli

INGREDIENTS

* 3/4 cup hot rice, soy, or almond milk
* 1/2 cups uncooked gluten free oatmeal
* 1 tablespoon coarsely cracked flaxseed
* 1 tabkespoon raw, unsalted pumpkin seeds
* 1 tablespoon silvered, raw almonds
* 1 tablespoon dried mango (or dried fruit of choice)
* 1 tablespoon raisins or prunes
* 1 teaspoon shredded, dried coconut
* 1/4 cup kefir (topping)
* 1/4 cups mixed berries
* Pinch of cinnamon
* Pinch nutmeg

1. Select a cereal bowl.
2. Warm 3/4 milk in the microwave on high for 1-2 minutes. Set aside.
3. Place the remaining ingredients in the cereal bowl except for the kefir, berries, cinnamon, and nutmeg.
4. Pour the warm milk over the cereal.
5. Add the kefir and berries.
6. Sprinkle with cinnamon and nutmeg.

1 serving

NUTRIENTS PER SERVING
Calories: 431
Protein: 16 g
Carbs: 68 g
Dietary Fiber: 14 g
Sugars: 1 g
Fat: 14 g
Sat. Fat: 1 g
Sodium: 191 mg
Cholesterol: 1 g

Turkey Breast Mushroom Stew

A clean-eating stew that will warm your insides with its slow-cooked, soft pepper blend.


INGREDIENTS

* 1 tbsp olive oil
* 1 1/4 lb extra lean ground turkey breast
* 2 cloves garlic, chopped
* 1 large onion, chopped
* 1 large red pepper, chopped
* 1/4 tsp crush red pepper
* 3 tsp Italian seasoning
* 1/2 tsp freshly ground 4-pepper blend
* 3 28-oz cans diced tomatoes, with liquid, no salt added
* 1 15-oz can pinto bens, with liquid
* 3 strips cooked extra-lean turkey bacon, chopped
* 2 tsp hot pepper sauce
* 1 small zucchini, sliced
* 2 pkg 6-oz each, sliced, fresh mushrooms
* 3/4 cup all natural, no sugar apple juice
* 1 cup frozen corn, thawed

METHOD:

1. Heat oil in skillet over medium heat. Cook the turkey until browned, stirring with a spoon to seperate and brown evenly.
2. Add the garlic, onion and red pepper. Cook for 3 minutes and add crushed red pepper, 2 tsp Italian seasoning and fresh ground 4-pepper blend. Cook for 8 minutes, then transfer to a large pot.
3. Add the tomatoes with the liquid, the pinto beans with the liquid, the cooked turkey bacon and the hot sauce. Stir in the zucchini and mushrooms.
4. Bring to a simmer and add 1 tsp Italian seasoning, then reduce to low heat. Cook for 1 hour, stirrnig occasionally. Serve over brown rice.

Makes 19 servings

NUTRIENTS PER SERVING:
Calories: 100
Fat: 2g
Carbs: 10g
Protein: 10g
Cholesterol: 13 mg
Fiber: 3g

Healthy, Hearty Trail Mix

Add a crunchy fresh apple to a handful of trail mix and you have an ideal Clean Eating mini meal.

INGREDIENTS

Trail Mix Components:
Select 8 of the following ingredients. You will need 1/4 cup (60 mL) of each ingredient you choose. **Be sure to purchase unsalted, unroasted nuts, and uncandied dried fruit.

* Mini, unsalted pretzels
* Unsalted, sunflower seeds
* Dried cranberries
* Dried apricots
* Raisins
* Dried pineapple
* Dried cherries
* Unsalted almonds
* Unsalted walnuts
* Unsalted cashews
* Mini,gfcf dark chocolate chips (only include if this is your treat day)

Coating Ingredients:
This extra coating is optional. It gives the trail mix an extra flavor kick and an essential fatty acid boost.

* 1 1/2 Tbsp (20 mL) melted olive-oil-based spread
* 1 tsp (5 mL) Worcestershire sauce
* dash of seasoning salt (leave out if sodium levels are a concern)
* dash of garlic powder
* dash hot pepper sauce

METHOD

With Coating:
Preheat oven to 250°F (121°C). Line a large baking sheet with parchment paper. In a large bowl, combine 8 ingredients of your choice. In a separate small bowl whisk melted olive-oil-based spread and seasonings. Pour the liquid mixture over the dry mixture. Toss until all ingredients are well coated. Bake for 25 minutes, tossing every 10 minutes to ensure even toasting.

Without Coating: Toss your selected ingredients in a large bowl. Store in an airtight container.

NOTE: It is easy to go overboard with Trail Mix. Measure about 1/4 cup of mix into small containers rather than nibbling out of the big container. Many of us don't have a STOP button so we tend to keep eating. Measuring 1/4 cup amounts in advance will keep you on the right trail (pun fully intended).

Makes 8 1/4 cup servings

NUTRIENTS PER SERVING
(based on recipe including cranberries, pretzels, sunflower seeds, raisins, walnuts, almonds and dark chocolate chips)

With Coating:
Calories: 173
Protein: 10 g
Carbs: 19 g
Dietary Fiber: 2 g
Sugars: 8 g
Fat: 10 g
Sat. Fat: 2 g
Sodium: 40 mg
Cholesterol: 0 g

Without Coating:
Calories: 160
Protein: 4 g
Carbs: 19 g
Dietary Fiber: 2 g
Sugars: 8 g
Fat: 9 g
Sat. Fat: 2 g
Sodium: 22 mg
Cholesterol: 0 g

Fillet of Sole with Lemon and Parsley

Add a variety of vegetables to the foil packet and bake some brown rice to make it a complete Clean-Eating meal. I like to add asparagus, green beans, cherry tomatoes and peppers. Mmmm!!!

INGREDIENTS

* 1 pound sole fillets
* 1 Tbsp fresh lemon juice
* 2 Tbsp chopped fresh parsley
* Salt and pepper
* Cooking spray


1. Place fillets in a baking dish lightly coated with cooking spray. Arrange fish in a single layer.

2. Mist fish lightly with cooking spray.

3. Sprinkle parsley and lemon juice over fish and dust with salt and pepper to taste.

4. Bake uncovered at 450°F (232°C) until fish is opaque or until it flakes easily.

YIELD
Makes 4 servings

NUTRIENTS PER SERVING
Calories: 117
Protein: 20 g
Carbs: 1 g
Fat: 7 g

Pumpkin and Sweet Potato Soup

When you start to get those cravings for hearty dishes, why not try this yummy soup? Paired with toasted Ezekiel bread, it is simply delish.

INGREDIENTS

* 2-3 sweet potatoes, sliced length-wise
* 1/3 cup of extra virgin olive oil
* 1 sweet onion, cut into large chunks
* 1 bulb of garlic
* 1/2 tsp of olive oil
* 1/2 cup of canned pumpkin pureacute;e
* 2-3 cups of low-sodium, low-fat chicken broth
* 2 tbsp of fresh lime juice
* Sea salt and freshly ground black pepper, to taste
* Ground nutmeg

1. Preheat oven to 350F. Prepare a large roasting pan by pouring the olive oil into it, letting it coat the bottom. Cut the sweet potato in half and place in the roasting pan.
   
2. Using a sharp knife, cut the top of the garlic bulb off and drizzle with olive oil. Place in the roasting pan with the other vegetables. Bake for 40 minutes or until tender. Remove and let stand.
3. Remove sweet potato from the pan and place in a large stock pot.
   
4. Add the roasted onion and squeeze the roasted garlic flesh in as well.
   
5. Add the canned pumpkin, 2 cups of chicken stock and lime juice and bring to a boil.
   
6. Add more chicken stock to make the soup less thick. Reduce heat and simmer for 15-20 minutes.
   
7. Using a hand blender, puree the soup until it is evenly smooth. Ladle into soup bowls and garnish with salt, pepper and ground nutmeg.

5 servings

NUTRITIONAL INFORMATION PER SERVING
Calories: 251
Calories from Fat: 143
Protein: 4 g
Carbohydrates: 29 g
Dietary Fiber: 4 g
Sugars: 5 g
Fat: 16 g
Sodium: 430 mg

Jerk-Spiced Tilapia

INGREDIENTS

* 1 teaspoon thyme
* 1 teaspoon chili powder
* 1 jalapeno pepper, cored, seeded, and finely chopped
* 2 cloves of garlic, pressed
* 1 teaspoon ground ginger
* 1/2 teaspoon nutmeg
* 1/2 teaspoon cinnamon
* 1 teaspoon freshly ground black pepper
* Pinch of sea salt
* 1 tablespoon lime juice
* 2 tablespoons olive oil
* 1/2 teaspoon ground cloves
* 4 tilapia fillets

METHODS

1. Combine herbs and spices in a small bowl and mix well.
2. Coat tilapia fillets with olive oil. Pat both sides with spices.
3. Sauté each fillet until just cooked through, about 3 minutes on each side. Do not overcook!

4 servings

NUTRITIONAL INFORMATION PER SERVING
Calories: 160
Protein: 20 g
Carbohydrates: 0 g
Dietary Fiber: 1 g
Fat: 8 g
Saturated Fat: 1 g
Sodium: 242 mg
Cholesterol: 50 mg

Brown Rice Breakfast Burritos

INGREDIENTS

* 1/4 cup diced celery
* 1/4 cup green bell peppers, diced
* 1/4 cup red bell peppers, diced
* 1/2 cup scallions, trimmed and chopped
* 1/2 cup peeled, shredded carrots
* 3 cups cooked brown rice
* 10 egg whites + 2 egg yolks
* 1/4 cup rice or almond milk
* Cooking spray
* Sea salt and fresh ground black pepper
* Warm brown rice tortillas
* Salsa

METHOD
Coat large skillet with cooking spray. Over medium heat sauté vegetables for several minutes. Meanwhile in separate bowl whisk eggs, milk, salt and pepper. Reduce heat to medium low and pour eggs over vegetables. Add cooked rice and stir constantly until eggs set, about 3 minutes. Spoon into warm brown rice tortillas or eat as scrambled eggs. Top with salsa.

Vegetarian option:
Omit eggs and substitute one pound medium tofu, drained and mashed.

Makes 2-3 servings

NUTRIENTS PER SERVING
Calories: 101
Fat: 12 g
Carbs: 8 g
Protein: 14 g
Cholesterol: 1 mg

Clean Eating Diet

In the simplest definition, you consistently eat high quality foods that are basically free of all unnatural additives.

• Clean foods are those without man-made sugars, hydrogenated fats, trans-fats and other unnecessary ingredients.
• Spices are great for you, and help boost the flavor of food, without boosting the fat and caloric values.
• By shopping the outerparimeter of your local supermarket and making subtle changes in the way you prepare and order food, you will start to live the clean way.
• You can make an abrupt change, but honestly it is better to make slow and deliberate changes to your eating in order to totally grasp the clean eating lifestyle.
• Eating clean is not difficult, but it does take thought, preparation, and consideration.
• The basics of eating clean are using a few simple rules for most of your meals each day, all day, every day.
• Basic rule of clean eating - the carbohydrate/protein pairing:
• Consume a portion of lean protein (cold water fish, white meat poultry, etc.) in combination with complex carbohydrates (yams, whole wheat bread, etc.) at each meal, and you'll notice a significant change in how you feel and how you look.
• Basic rule of clean eating - fresh veggies and fruits:
• In addition, adding fresh fruits and vegetables to each meal will leave you feeling full & healthy! Clean snacks include the apples, fruit & nuts, or chopped veggies with hummus (one of my favorites) the fiber in these snacks satiates hunger pangs; plus fruits and veggies are loaded with beneficial vitamins and nutrients.
• Basic rule of clean eating - frequent smaller meals:
• Meals or snacks should be eaten at regular two or three hour intervals throughout the day if you are interested in really getting lean. If you are really interested in staying trim, eat more high quality foods regularly throughout the day, this will result in increased overall metabolism, fat loss, and retaining your lean muscle.
• Eating clean to stay lean does not mean eating less. In fact, you'll probably eat more than you were before. But now, you will be eating lots of healthy, superior foods that rev up your metabolism and fill you with lots of energy.
• Tips for eating clean include: preparing healthy foods in advance, having extra chicken breasts, tuna salad and chopped vegetables packed into a Tupperware containers for quick access.
• If you have the discipline to eat clean even 80% (90% is best) of the time, you will notice your body becoming lean and tone. You can literally transform your body composition by eating clean. Eating regular, high quality meals supports your metabolic rate and your cells, by providing just the right combination of nutrients to empower your body to perform at the highest level. If you want to look your best & feel your best, you must eat clean!

------------------------------------------------------

COOLER PLAN #1
Hardcore Eating for Hardcore Effect

How: Eat six meals per day with the last meal at 6:00 pm

When: Meals should be spread out every two to three hours

What?

• *1 apple
• *Chicken, tuna, egg whites, turkey, bison, elk, non oily fish - five x 5oz servings
• * Raw veggies: cucumbers, radishes, tomatoes, lettuce, asparagus, green beans, sprouts, celery - five x 1 1/2 cup serving
• *Yams and/or sweet potatoes - 1 over the course of the day
• *Oatmeal cooked with water - 1 cup cooked
• *Distilled water or fresh water with no sodium - 1 gallon
• *No juice
• *No bread
• *No salad dressings, only lemon juice

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

Cooler Plan #2
Strict Eating for Best Results and Maintenance
Eat as above But include the Following:

• *Complex carbohydrates from fruit including berries, grapefruit, plenty of apples, mango- four x 1 cup servings
• *All vegetables, but limited amounts of corn, carrots and squash
• * Hot cooked cereal as well as muesli, Kashi Go Lean - 1 1/2 cups dry
• * 1 piece of whole-grain toast, dry
• *Unsweetened applesauce as sweetener on cereal or toast - 1/2 cup
• *Whole grain wraps - 2 per day
• *Low fat soy milk or skim milk - 1 cup per day
• *Brown rice - 1 cup cooked
• *Clear green tea, coffee and regular water, unlimited
• *Unsalted nuts - 1 handful or 1/2 cup throught out the day
• *Nut butters - 2 tablespoons

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
COOLER PLAN #3
Getting the idea of eating for Health and Life

Eat as Above. Avoid ALL refined foods including Cookies, Pastries, Candies, snack Foods, Fast Foods.

• *Whole eggs
• *Oatmeal with milk
• * Non-sugar cereals
• *1 glass juice
• *Unsalted nuts
• *Low fat yogurt
• *Low fat cottage cheese
• *Low fat cheese
• *Avoid most fats, especially butter, cream, ice cream, fatty dressings and meats

Eating clean = getting lean!

• eat foods free of all unnatural additives, like High Fructose corn syrup or aspartame or fillers you can't pronounce or understand... Don't buy it, with some effort you can find similar products that probably taste better, too.
• no man-made sugars, hydrogenated fats, trans-fats and other unnecessary ingredients (see first point above).
• shop the outerparimeter of your local supermarket. Once you grasp the reality of whats ont he inside- you'll understand! (unless of course we are in some of the healthier stores). The blessing here is that eating well and food choices are becoming trendy. Great stuff available but you still have to READ labels!
• Change up to mostly if not always eating lean meat, (chicken, fish) or egg whites. Moderation is key.
• As mentioned above, lose simple cards, white flour, sugars including cane juice.
• Veggies and fruits must be part of your world. The more the better. Eating clean foods grown from our earth that haven't been altered. Don't drown them in fatty rich sauces laden with sodium, either!
• Water, water water. And don't wait until you are thirsty. That means you are already dehydrating...
• Add two small snacks or "meals"... to keep your stomach happy, and quiet... (total 5-6 meals a day)

In addition:

• snacks should also be clean: apples, fruit & nuts, or veggies (my personal tip is to try drinking a glass of water and then wait about 5 minutes to determine if your body was really just asking for water and not a snack) I got that great tidbit from Jay Robb (dot com)
• Eat as organic as possible. There's far less junk in organic foods.
• Choose whole foods as possible especially in grains/breads..
• Plan for success. Get organized and prep your meals in advance at least one day ahead. Don't get tempted by simply not being prepared.

Babaghanouj

• Quarter of a large eggplant (or half a small one), sliced and roasted or grilled till tender (if in a hurry, just nuke it!)
• A few cloves of garlic to taste, crushed
• Pinch of sea salt,
• 1 tbsp Mayonnaise, 1 tbsp tahini
• 1 tbsp olive oil
• 1 teasp lime juice

Throw in food processor till smooth.

if one assumes this uses 1 cup of eggplant, the net carbs is 9g for the whole recipe. Use cucumber as cracker substitute

Japanese Steakhouse White Sauce

• 1-1/4 cup Hellmann's mayonnaise *
• 1/4 cup water
• 1 teaspoon tomato paste
• 1 tablespoon melted gfcf margarine
  
• 1/2 teaspoon garlic powder
• 1 teaspoon Splenda
• 1/4 teaspoon paprika
• dash cayenne pepper

Using a fork or a whisk, blend all ingredients together thoroughly until well mixed and the sauce is smooth. Refrigerate overnight to allow flavors to blend. Bring to room temperature before serving.

The sauce will NOT taste right if you don't let it sit overnight. And it doesn't work to substitute ketchup for the tomato paste! The water is needed to bring this to the right consistency.

It's very good on grilled meats and veggies (zucchini is my favorite). I figure it to be under 1 carb per tablespoon.

* Hellmann's is called "Best Foods" west of the Rockie Mountains. Other mayo's make the sauce taste too much like mayo.

THE BEST Chocolate Brownie EVER!

• 2 cups splenda
• 1 3/4c walnut flour (just grind walnuts in a food processor other nuts would be good too)
• 3/4c cocoa powder
• 1-1/2 teaspoons baking powder
• 1-1/2 teaspoons baking soda
• 1 tsp salt
• 2 eggs
• 1c coconut milk
• 1/2c unflavored coconut oil (could probably use flavored too)
• 2 tsp vanilla extract
• 1 cup boiling water

1. Heat oven to 350°F. Grease 1 13x9x2-inch baking pan

2. Stir together splenda, walnut flour, cocoa, baking powder, baking soda and salt in large bowl. Add eggs, milk, oil and vanilla; beat on medium speed of mixer 2 minutes. Stir in boiling water (batter will be thin). Pour batter into prepared pans.

3. Pour batter into prepared pan. Bake 35 to 40 minutes. Cool completely. Frost.

Frosting:

1/2 cup ghee (good alternatives: flavored coconut oil, butter)
2/3 cup Cocoa
3 cups splenda
1/3 cup coconut milk
1 teaspoon vanilla extract

Melt butter. Stir in cocoa. Alternately add powdered sugar and milk, beating to spreading consistency. Add small amount additional milk, if needed. Stir in vanilla. About 2 cups frosting.

Healthy Gluten-Free Wraps/Tortillas

Makes two wraps

Ingredients:

• 2 tablespoons flax seed meal
• 1 tablespoon sesame seed meal
• 2 tablespoons pecan or almond meal
• 1 tablespoon oat OR buckwheat flour
• 1/2 teaspoon gfcf protein powder
• 1/2 teaspoon xanthan or guar gum
• 1/8 teaspoon sea salt
• 1/4 teaspoon baking powder
• 1/4 teaspoon olive oil
• 1/2 teaspoon apple cider vinegar
• 1 tablespoon coconut milk
• 1/4 teaspoon honey
• 4 tablespoons warm water
• Herbs and spices, to taste

Preparation:
Preheat oven to 375 degrees Fahrenheit.

Mix together dry ingredients. Whisk together wet ingredients in a separate bowl. Beat wet ingredients into dry ingredients vigorously with a mixer or whisk. Divide batter into two sticky masses. Drop in balls on to a silicone baking mat greased with olive oil. Press a piece of plastic wrap over dough balls. Flatten rounds with hand, and use a rolling pin over the plastic wrap until dough is 1/8 inch thickness. Peel off plastic wrap and smooth over any bubbles with fingertips. Bake at 375 degrees for 8 minutes. Let wraps rest on silicone mat until lukewarm to the touch, then carefully run a sharp spatula around the bottom to unstick. Let cool completely and store between sheets of paper towel in a plastic baggie on the countertop.

If you over bake the wraps, there will be dry crispy spots on them. If you under bake the them, they will be doughy on the inside. The key is the make sure the dough is spread evenly, with the thickness uniform throughout. It might take a couple of tries because of variations in oven temperatures.

You can try frying these instead of baking. This works out very well.

~4g net carbs per wrap