Clean eating breakfast, lunch and dinner menu + food prep!

It's 2 days before payday, and if you are a military spouse you know why I'm even mentioning that.  Payday is a day that most of us fear and the rest love.  I fear.  Its absolute madness at the commissary (the grocery store on military bases).  Yes we have H.E.B. and of course super walmart but those are just as bad, if not worse. 

Personally, if I have to wait until payday to go to the commissary I go early in the morning.  There's no rush and I can get in and out.  Of course I have to have a plan.  A list. A method.  Here's my method for the grocery store, including a meal plan. 

I start off by counting the number of days from payday to payday.  This keeps it safe, as far as having meals on the table.  Life in the army is all about planning and preparing.  This month I counted 15 days.  I write down our dinners first. I get my dinners from previous meals, pinterest and of course the blog world.  A lot of times its inspiration. This works for me because then I can plan breakfast and lunch around it with the food prep I do on Sundays.

  Starting with March 16th:

1. "Tofurky sausage" baked ziti
2. Corned beef and cabbage (Happy St. Paddy's day!!!!)
3. Turkey burgers w/ corn on the cob
4. Pizza
5. Cilantro lime fish tacos with guacamole and cabbage and carrot slaw
6. Whole wheat spaghetti with turkey meat sauce
7. Seared Scallops with pineapple fried rice
8. Turkey & bean stew
9. Tamales
10. Sweet shrimp with cauliflower and brown rice
11. Chicken skillet dinner
12. Quinoa & veggie stuffed "peppahs"
13. Spicy rigatoni with peas
14. Veggie Lasagna
15. Black bean & corn tacos

Now, here's the thing.   Sometimes I have to make 2 trips.  The reason being, produce.  I want to serve fresh produce and in order for me to do that I have to split the veggies on my list and go to the store to pick up the second half of produce the next week, unless I buy frozen or vegetables that keep longer.  Here's a trick- soak everything in a vinegar and water bath for about 20 minutes.  I've noticed that not only does it clean the produce but it also helps it last longer!   For those of you that don't want to do this, my suggestion is buying frozen.  I do that sometimes too, depends on how I'm feeling!

I make my lunch and breakfast plan on Sunday food prep.  Since I just started doing this, before I was just "winging" it.  It worked out for us because I stay at home while my husband works and I can come up with what to eat.  I understand this may be harder for those of you that work so I am strongly suggesting food prep!

Here's what my Sunday Food prep was like:

• Season to your liking 4 chicken breasts and bake int he oven on 375 for about 30 minutes
• Bake 4 sweet potatoes in the oven on 375 until soft (about 45 minutes)
• chop or dice all of you're veggies accordingly for dinners and salads ( I like to plan for at least 2 salads in the week, even if I use the veggies for something else, its always an option)
• cook about 2 cups of brown rice (also to use for lunches)
• cook 2 cups of quinoa
• separate all of you're prep into baggies or Tupperware (this is my favorite part!)
• Admire you're work, and then walk away.  Seriously, walk away, take a break, you deserve it!
• go back in the kitchen and find that you're sweet husband has done all the dishes for you....right. just kidding. But in all honesty, it's dishes and it can wait and is totally worth doing because you now have fresh, healthy, clean means for the whole week!

An idea of the breakfasts I make throughout the week:

• Sweet potato, avocado and poached eggs over toast
• chocolate, peanut butter quinoa
• blueberry, banana protein pancakes
• 4 ingredient peach pancakes (blog coming soon)
• scrambled egg whites with spinach, tomato and cheese
• egg white omelet with tomato & mozzarella
• banana protein muffins
• cleaned up french toast

I usually have to think about what I want to eat the night before.  I have 3 kids and a hungry man to feed.  I make sure I have all the ingredients the night before, and if I don't, then well I think of something else. 

Sample lunch ideas:

• leftover spaghetti with meat sauce
• spinach and romaine salad with beet, feta, mandarins and olive oil
• quinoa & kale pizza bites
• chicken, sweet potato and brown rice
• spinach & tuna wraps with olive oil
• Asian stir fry with whole wheat noodles, cabbage, carrots & sesame seeds
• hard boiled eggs with cucumber & spinach salad
• Cottage cheese and kale loaded sweet potato

Like with the breakfasts, I plan it the night before based on what we have on hand.  Sometimes it will be a little different but always with what we have!

I look at all the dinners, breakfasts, and lunches that I write down and start my list from there.
I then add basic necessities that we use every day like, Greek yogurt, fruits, eggs, milk, bread and granola, canned/ baking goods, frozen/ seafood, dairy, and finally non-food items.  If you are just starting out you may need to add spices, oil, and marinade/dressings to you're list:

• olive oil
• low sodium soy sauce
• sea salt
• black pepper
• adobo
• balsamic vinegar
• cumin
• garlic powder
• Italian seasoning
• basil
• oregano

The I do a final draft and organize by produce,  canned/ dry goods, meat, dairy, and finally non food items.

This is what my final list looks like (keep in mind, this takes me about 2-3 days)






Sometimes I go to the commissary and HEB.  and Sometimes I just do 1 or the other.  If there are things I can't find at one store I of course have to go to the other store.

Please let me know if you have any questions or suggestions.  I am always interested in suggestions!

Enjoy, and have fun!

-D

 

Healthy whole wheat strawberry white chocolate banana bread

After a short little hiatus I am glad to be back to my foodie blogger roots! I have been training for my first ever fitness competiton (!) So here I am after 8 weeks of intense weight lifting, dieting and mental torture... Ugh I'm telling you, I was literally carb depleted for most of it and I do NOT recommend that route. Anywho, tomorrow is my show so naturally I have been baking and freezing for the last couple days all in anticipation of a most glorious post competition CARBOHYDRATE REFUEL!!! yessssssss. So here is what I am most looking forward to, coincidentally it is baking in the oven and filling my house with the most amazing aromas of fall, sweetness and just plain out heavenly goodness the clean mama style. Gotta keep it healthy right?

2 cups whole wheat flour
3/4 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
2 ripe bananas
6 medium strawberries
2 eggs
3 tbs honey
1 tbs brown sugar
1/4 cup greek yogurt
1/4 cup canola oil or melted coconut oil
1 tsp vanilla
3 tbs white chocolate chips (Can sub any other mix ins)

Start by preheating you're oven to 350 and greasing a bread loaf pan.

In a large bowl whisk and set aside: flour, baking soda, salt and cinnamon.

In a separate bowl mash together remaining ingredients except white chocolate chips.

Mix in just until moistened dry mix to the wet mix and fold in chocolate chips.

Pour the batter into the greased loaf pan and bake for about 40-50 minutes. Allow to cool before cutting.
Maybe try topping it with some almond butter or cinnamon butter :)

Enjoy!
-D

Sprouted cinnamon raisin bread French toast

I have 3 kids, plus a husband who is like a big kid and the last thing I want to do is prepare a big fanfare of a breakfast and then get stuck washing a million dishes. So when my little T asks me for French toast I am more than happy to oblige, because, well, you just can't get any easier than this:

6 slices sprouted cinnamon raisin bread such as Ezekiel or store brand (thawed)
2 eggs
1tsp real vanilla extract
1 tsp cinnamon (more to taste if you like)
1/4 cup unsweetened almond milk (use vanilla unsweetened almond milk if you have it, I was out)
1 tsp unrefined coconut oil/ real butter
Fresh or frozen berries, bananas, fruit.. Etc!
Syrup, honey, agave, peanut butter...etc!


Heat & grease a griddle or pan.
Mix the eggs, vanilla, cinnamon & milk with a whisk, vigorously.
Once the griddle/ pan is hot, dunk the slices of bread into the egg mix and slap it on the hot griddle.
Cook the bread about 4 minutes on each side, but you should always watch it carefully since stoves/ griddle temps can vary.

I topped my French toast with blueberries, banana and sugar free pancake syrup. Yummmm :)

Enjoy!
-D

Quinoa, sweet potato, egg hash

I like to enjoy my breakfast. Savor it. Experience the flavors and textures bite by bite. Unless of course I'm haaaaaangry! And believe me today I was just that.

I have a monthly meals schedule that I make up according to what I have on hand and I mostly go by that. Today was supposed to be sweet potato & eggs... Which is yummy all on its own :) But I was really in the mood for hash! Headed to the fridge, rummaged around and voila, here you have it. My own variation of "hash" clean mama style! Enjoy!

-D

1 small sweet potato
1 T unrefined coconut oil divided
About 1 cup pre cooked seasoned quinoa (I used roasted garlic & rosemary quinoa leftovers)
1/4 onion chopped
Handful baby spinach leaves or whatever greens you want
Eggs- poached, fried, whatever you like!

- I started by stabbing (!) my potato and nukin' it in the microwave for bout 4 minutes
- once the potato was done I roughly chopped it with skin on.
- chop onions, melt 1T oil in pan
- add all the ingredients except eggs and stir fry for a few minutes
- prepare your eggs, I melted a little more coconut oil in a small egg pan and fried my eggs and left the yolk runny (of course).
* once you're "hash" is all heated up and you're greens are wilted put it all together on a plate and NOM!!!!!!!!

:)

Oatmeal raisin cookie muffin oats with peanut butter and fruit

Some mornings I just wake up super hungry, and breakfast should always be you're biggest meal! So I indulged a little and had peanut butter this morning (!).

I found these amazing little packets of oatmeal at my commissary (grocery store for non military) they're by "Better oats" and have some serious nutrition. With real raisins, flax seed, whole grain oats, low in sugar (not refined and some flavors even have no sugar) they pack a healthy punch! Normally I would just use plain oatmeal but hey I'm feeling frisky!

I started by cooking the oatmeal in the microwave with just water. The oat revolution packets are labeled to measure the water right in the packet. Genius! Then I mixed in about 1/2 cup almond milk. Next, I mashed half a banana and mixed with 2 tbs chia seeds. I then diced the other half of the banana and added it on top of the oatmeal. Next, strawberries, a dollop of raw almond butter and a sprinkle of chopped pecans. Lastly, (and folks this may not be 100% clean but I'll take the 0 calories and 0 sugar over 200 calories any day!) I added a drizzle of walden farms sugar free, calorie free pancake syrup. This is probably about the tastiest breakfast ever! Enjoy.

-D

Fiesta lime salsa chicken and cheese

Not everything has to be complicated and have a million ingredients. Here's one of my mid week dinners:

Fiesta lime chicken with salsa and cheese

1 1/2 lbs natural chicken tenderloins
Ms dash fiesta lime
2 limes
1 tbs Coconut oil
Pace salsa
1 can no salt no sugar added organic corn
1 can no sodium organic black beans

I started by seasoning my chicken with ms dash fiesta lime seasoning on both sides. Heat up you're sauté pan and melt about a tablespoon of coconut oil . Add in the chicken. While that's cooking zest 1 lime and squeeze the juice of the lime into the pan. Sprinkle on the zest, cover and let it cook on medium / low heat. Meanwhile grate some cheddar cheese and set it aside. Drain the corn and black beans and heat it up in a microwave safe dish. Get out you're salsa and warm that up as well. For one person I used 1/4 cup salsa. Once the chicken is cooked, plate it, add you're cheese, salsa and top with black beans and corn. Cut up the other lime and squeeze some lime juice (optional) atop you're meal. Enjoy!

-D

Strawberry pumpkin dark chocolate protein bar

Weird combo of flavors but I was determined to make it taste good. Totally craving all three flavors so why not mix them into a healthy protein packed study fuel bar?

Strawberry pumpkin protein bar

1 cup oat flour
3/4 cup almond meal
2 scoop strawberry protein whey powder
1/4 cup baking stevia
1tsp baking powder
1 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1 tsp ginger
1/2 tsp apple pie spice
2 tsp real vanilla extract
1 15 oz can pumpkin purée
3/4 cup unsweetened almond milk
3 eggs
1/4 cup extra dark chocolate chips

Preheat the oven to 350 and grease a Pyrex with coconut oil or non stick baking spray.

Mix all the ingredients except chocolate chips in a large bowl . After its all
Mixed up good, add in the chocolate chips. Bake for 35-40 minutes . I like a moister bar so I took mine out at 35 minutes. Let the cool and gobble them up. This recipe made 12 bars and when I put the ingredients and servings into the myfitnesspal ap it came out to be 100 calories per bar. Pretty good! There are so many variations you could do with these so have at it and I hope this gives you an idea for some yummy home-made bars of you're own.

Enjoy!
-D

Portobella pizza

Well I have started studying for my CPT and I find myself having less and less time to make healthy clean food. Even still there are so many things that are quick, clean, and nutritious.

I know I'm not in college but I'm still studying so that means I can have pizza, right?

Portobello pepperoni pizza

1 large portobello cleaned
1/4 cup chunky marinara
1 oz mozzarella shredded
6-8 slices turkey pepperoni
Basil & oregano to taste

I poured the sauce inside the mushroom and added cheese, and pepperoni like you would any pizza. Sprinkled on the basil & oregano and baked in the toaster oven at 375 for about 10 minutes.

Enjoy!
-D

Spicy sweet potato & black bean wrap

I had a bit of the spicy sweet potato hash left over from my breakfast a few days ago so naturally I had to think of a way to use it!

Spicy sweet potato and black bean burger

1 frozen spicy black bean veggie burger (I use morning star brand)
Leftover recipe of spicy sweet potato hash
1 whole wheat wrap
2 tbs greek yogurt
Sriracha (or any other hot sauce you like)

Mix the Greek yogurt and sriracha in a small bowl, set it aside. Warm up you're burger in the microwave, pan or grill. Cut the burger in half and lay it on one side of the wrap. On the other side spread the yogurt sauce and layer the sweet potato on top. Wrap it all up a devour! It's really good :)

Enjoy!

-D

Sweet potato hash with egg

Spicy sweet potato hash with dippy egg:

1 large sweet potato (steamed in the microwave for 4-6 minutes)
1/2 red onion diced
1/2 tsp chili powder
1/4 tsp crushed red pepper
1 tsp ms dash original blend
1 tbs coconut oil

Melt the oil in the pan and cook up the red onions a bit. Add in the sweet potato and seasonings, continue cooking until the potatoes form a crispy crust- about 2 minutes. Fry, poach or soft boil yourself an egg and transfer the potatoes to you're plate, top with the egg. Don't forget to break the yolk and let the goodness drip down!

Enjoy!

-D

Pumpkin mango swirl breakfast bar with papaya, mango and strawberry sauce

You know it's about the grocery day when you're scrambling the pantry for something to make for breakfast. I have a lot of canned pumpkin in there so of course that was going to have to be in my breakfast. I thought of pancakes but didn't have enough oats to make my oat flour. Next up was muffins, but no pecans to put in them... Don't know why I am obsessed with nuts in my muffins... Just am. >.<

So on to the freezer I went. I try to pick up as much frozen fruit as I can. When hunger strikes and I am busy I need something to hold me over so I make smoothies. Well I had a bag of mango, papaya and strawberry. I wasn't sure if it was going to be a good combo but I did a little research and found lots of other attempts at this and even some more creative ones like carrot, pumpkin and strawberry bars. So here I went trying to come up with something last night to have this morning and this is what I came up with: (try to make this the night before and refrigerate overnight- this helps the cream cheese solidify)


For the bars you will need:
3/4 cup canned unsweetened pumpkin
1 cup stevia in the raw
1/2 cup unsweetened apple sauce
3 eggs
1/2 diced mango
1/2 cup plain non fat Greek yogurt or regular yogurt
1 tbs real vanilla extract
1 cup whole wheat flour ( you could use a combo of 3/4 cup whole wheat flour and 1/4 cup almond flour also)
1 cup oat flour (grind up oats in the bullet or processor)
2 tsp baking soda
1 tsp sea salt
2 tsp ground cinnamon
1/2 tsp apple pie spice

Preheat oven to 375 and grease a 9x13 baking dish with coconut oil or butter

In a medium bowl mix
Pumpkin, stevia, yogurt, mango, apple sauce, eggs, and vanilla. Set aside and in another bowl mix flours,baking soda, salt, baking powder and spices. Slowly add in the dry to wet ingredients and set aside.

Meanwhile make you're swirl:

1 8 oz package fat free cream cheese (softened)
4 tbs chia seeds
3 tbs water
3 tbs mashed mango (use the other half of the mango)
1/4 stevia in the raw

In a small mug or bowl mix the chia seeds and water and set aside. In another bowl beat the cream cheese, vanilla, mango and stevia. Once it's smooth add in your chia egg* and beat some more. (*Chia egg is water mixed with chia seeds which results in the same consistency and binding as an egg)

In you're baking dish spread about half the pumpkin mixture and alternate with the swirl. Once all the mix is gone take a toothpick or skewer and swirl the mixture around until you are satisfied with how it looks.

Bake for 35-40 minutes, let cool and refrigerate over night.

Next morning cut into 4 inch bars. You can reheat them at this point and serve with fruit, syrup, or nut butters.

I reheated mine and microwaved my frozen mango, papaya and strawberry blend for about 45 seconds. Once the fruit was thawed I mashed it a little with a fork, poured some walden farms pancake syrup on top my bars and then the fruit mash. It's really delicate and sweet. Perfect for a brunch or Saturday morning breakfast because its made ahead and minimal gathering time in the morning! Enjoy!
-D

Sweet potato, avocado and poached egg breakfast

This is my favorite thing to eat, I think I've said that before? Well anyway, what can I say, it's good!

For this brekky I microwave a small sweet potato, poach some eggs and dice up some avocado. Serve it all with some sea salt sprinkled on top and a little sriracha! Yummmmmy!!!! Happy breakfast, enjoy!

-D

Chocolate protein pancakes

This pancake idea came to me last night, and I think I hardly slept because I wanted them so badly! Here is my recipe for triple chocolate protein brownie pancakes.

Pancakes:
1 cup oat flour
1/4 cup coconut flour
1 tbs baking powder
1 scoop chocolate whey protein powder
2 tbs unsweetened cocoa powder
1/4 tsp salt
2 packets stevia
1/4 cup dark chocolate chips
2 mashed bananas
3 tbs greek yogurt
1/2 cup almond milk (little more if needed for consistency)
2 eggs beaten
1/4 cup chia seeds

Preheat you're griddle.

Mix all wet ingredients (including chia seeds) In a separate bowl. Set aside and mix dry ingredients in another bowl except chocolate chips. Combine wet and dry ingredients and fold in chocolate chips. Once you're griddle is hot geese it with a little coconut oil and start pouring the batter. It will be thick so you may need a spoon to help spread it around. Flip and cook some more.

For the sauce I mixed some chocolate pb2, almond milk and Greek yogurt in a bowl and microwaved for a few seconds until warm. Poured it on top of my pancakes as drizzled some walden farms pancake syrup. I added strawberries to complete my Chocolate mouth-gasm! Enjoy!

-D

Beet pizza with whole wheat crust

Crust :
*Adapted from better homes & gardens cookbook

1 1/4 white whole wheat flour
1 1/4 all purpose whole wheat flour
1 package active dry yeast
1 cup warm water
2 tablespoons extra virgin olive oil
1/2 tsp salt

Mix white flour with yeast, salt and warm water. Add in as much of the whole wheat flour as you can to make a nice big ball. Knead the dough for a few minutes or until it's smooth and stretchy.
Split the dough into 2 balls and let rise covered with a paper towel for about 15-20 minutes.

While dough is rising preheat oven to 350 degrees and prepare desired toppings.

Once the dough had risen, punch it down and knead it for a minute.

Roll out the doughs onto parchment paper and a little bit of flour. If you like a soft and chewy dough go ahead and put your sauce and toppings on and just bake it for about 10 minutes on the parchment paper on a cookie sheet.
If you prefer a crispy thinner crust pre bake the crust for 5 minutes and then add toppings. Bake directly on oven rack for another 5 minutes.

This recipe will make 2 about medium sized rectangular or round pizzas.

Pesto beet pizza:
1 can organic sliced beets
1 jar organic basil pesto
4 oz mozzarella (buy the block and grate it by hand)
Salt & pepper to taste

Spread thin layer of pesto sauce onto the crust (more if you like). Top with mozzarella, sliced beets, salt and pepper.

Enjoy!
-D

Quinoa oats with blueberry, peaches and honey

I really love breakfast, especially when it involves peaches and blueberries. My favorites. Now be open minded about quinoa. It's very versatile. From breakfast, lunch, dinner and snacks, you can really do it all. Yesterday was the day before payday and we were making do with what we had. Thank goodness I keep a stock pile of quinoa at all times. It was quick and tasty. You probably don't have to add oats if you don't want to but I like my oats so I did.

1 cup cooked plain quinoa
1/2 cup old fashioned oats
1/2 cup frozen or fresh blueberries
1/2 cup sliced peaches (I use no sugar added canned peaches in water)
Honey or agave to taste (optional)
Granola (optional)

Prepare you're quinoa as directed. Add in oats and little extra water. Mix in the blueberries and peaches. Serve with honey and granola. Oh so good and warm.

Enjoy!
-D

Protein pancakes

I have been steadily trekking through my clean eating journey for the past 2 months. I can't believe I'm sticking to it and better yet, actually enjoying it. It's really not a diet. It's a life change. It feels good that even my kids are reaping the benefits of all this clean food being thrown at them. I actually don't throw food at my kids, but I'm sure they would think its hilarious. Ok.

The point is, it's nutrition. Food for nutrition. Fuel for our bodies. Energy. My almost 7 year old Stevie is not as active as I'd like him to be. However, we have been taking our kids for hikes a few times a week and yesterday he decided he was going to ride his bike up the trail. A hill! Imagine the look on my face, I was sooooo proud, and yes I owe it entirely to healthy food and nutrition.

I whipped up these pancakes to fuel up for our hike!

1 cup oat flour (old fashioned oats, quick oats, whatever oats in a blender until its flour consistency)
2 tablespoons coconut flour
4 tablespoons ground chia seeds (Anutra)
3 tablespoons Greek yogurt
2 mashed ripe bananas
2 eggs
2 packets stevia
1/3 cup unsweetened almond milk or whatever milk you want to use
1 tablespoon baking powder
1/4 cup sliced peaches (optional)
1/4 cup blueberries (optional)
Almond butter (optional)
Agave or whatever syrup you like in your pancakes (optional)

Mix all the ingredients except desired fruit and toppings. Once the batter is mixed up good (it will be thick, add more milk if you like a thinner cake) fold fruit into the batter and cook it all in a griddle or pan. Serve warm with almond butter and agave.

Enjoy!
-D

Chocolate, peanut butter & banana Quinoa

Ah morning time. I always want something filling but not heavy. I'm on the third week of the "insanity" workout so I definitely need something that will fuel my body. Lord knows that "sh#t is bananas"!

I came up with this doozy last night before bed. I saw a lot of chocolate oatmeals and even chocolate granola but I really wanted to see how it would be with quinoa.

Hubby suggested the peanut butter, because, well you know- its peanut butter and it makes everything better!

1/2 cup quinoa
1 cup water
1 mashed ripe banana
1 sliced banana
1/3 cup egg whites
2 tablespoons unsweetened cocoa powder
2 packets stevia
1/2 cup unsweetened almond milk or fat free milk
3 tablespoons melted natural peanut butter

Heat quinoa and water to a boil, simmer for 15 minutes or until the quinoa has white rings around it. The water will be absorbed. Add in the mashed banana, stevia, cocoa powder and eggs whites. Mix it around to cook the egg whites.

Scoop into 2 bowls. Add sliced bananas on top, some almond milk and drizzled peanut butter. It's so pretty, almost a shame to mix it all up and eat it!

Yummmmmmm
Enjoy!
-D

 

Spicy chickpea & chicken skillet

Did I mention how much I love having my husband home on leave? Normally he's too tired to help me cook and that's fine, he works on tanks all day! He kinda sits around and let's the kids climb all over him. Fine by me :) Gets them outta my hair.

Tonight's adventure of baby daddy's cooking is another tex-mex inspired dish. Lots of flavors, lots
Of fiber, and a whole 'lotta clean. That makes mama happy.

Chickpea & chicken skillet


1 can organic black beans, drained & rinsed
1 can chick peas (garbanzo) drained & rinsed
1 cup salsa
3/4 cup water
2 cups cooked brown rice
1/2 cup shredded Monterey Jack cheese
1 tablespoon olive oil
2 cups chopped cooked chicken
Half chopped red pepper
1 chopped onion
2 cloves garlic
1 teaspoon chili powder
2 teaspoons adobo powder
1 teaspoon crushed red pepper
Salt pepper to taste

Heat the oil in a large skillet or frying pan. Add in the garlic, onions and peppers. Sauté for a few minutes.
Add in the chicken, salsa, water, spices,beans and chickpeas.
Simmer for 10 minutes or until the mixture thickens up.

Serve over the brown rice and some shredded Monterey Jack cheese.
Yummmmmmm.

Enjoy!
-D

Cleaned up chocolate munchkins

Chocolate. Coconut. Peanut butter. Do I have you're attention yet? Good. Now listen up. I'm from New England y'all! Total oxymoron sentence, I know. But fo' real, New England is home of the Dunkin' donuts on every block. Home of the most delicious munchkins, doughnuts, bagels and lets not forget coffee. There are no dunkins' anywhere near me and even if there were, I don't believe they are "clean". Actually, I know they are not.

It's that time of night. Hubby and I want something sweet, but we don't want to sacrifice our clean lifestyle for the sake of some sweet thang. So I scrounged he cabinets (it's 2 days away from grocery day, slim pickings!) and came up with this:

Chocolate, peanut butter, and coconut "munchkins"



What you need:
1/2 cup pitted dates
1/2 cup raisins
1 1/2 tablespoons all natural peanut butter
1/3 cup shredded real unsweetened coconut plus a little more for rolling the balls in
5 tablespoons unsweetened cocoa powder
1 packet stevia
1 teaspoon real vanilla extract

Put all of you're ingredients in a food processor or magic bullet or whatever you got until smooth.

Scoop out tablespoon full of the mixture and roll it between you're hands. Roll the balls in a little more coconut (optional$ and place them wax paper lined plate.
We ate these right after they were made but if you're into the cold chocolate then you could always chill them for a bit. This recipe makes about 10 balls.




Hubby and I ate 2 each, and that's all we could take- they are rich. We saved some for the kiddies to try in the morning :)
Try it with a ice cold glass of fat free milk or almond milk.

Yummmmmm!

Enjoy!
-D

 

 

good clean preppin' fun!

This past weekend, I lost my "sunday food prep" virginity.  It was not as painful as I imagined.  Yea there was a mess, but I swear it was worth it.

 

I baked sweet potatos and chicken seasoned with italian seasoning, salt and pepper.  Chopped veggies like zuchini, mushrooms, cauliflower, peppers, and onion.  Whew.  It was all so hectic for about 2 hours.  My husband was so sweet and entertained the kids while I did this so it worked out. 


I'll be honest with ya'...the dishes, I could live without.  However, having ingredients ready in neat little tupperware and ziplock bags made up for the hour I'll never get back spent over the sink.  For all the mamas (and dadas) out there that struggle at dinner time this was so awesome to whip up some sweet potato, baked chicken and fresh veggies for the wee ones to munch on.  Of course a lot of it has to involve meal planning.  I'll get into that in another post soon, promise :)

 

Black bean &corn tacos with creamy guac and cilantro lime quinoa

I have literally been obsessed with finding clean recipes on pinterest, modifying with our own touches and enjoying with our kids.  Family dinners are big deal and we never skimp on that. 

As I browsed I came across this little number on:

http://www.sarcasticcooking.com/2012/03/15/blackened-chicken-and-cilantro-lime-quinoa/

Quinoa Cilantro Lime:

1 cup dry quinoa
1 1/2 cups water
Juice and zest from 1 small lime
a handful of cilantro, chopped
salt and peppaaaaah to taste

Bring the water to a boil, add in quinoa.  Once its boiling, reduce to a simmer for about 15 minutes, or until the quinoa is clear and has white rings around it.  Add in your lime zest, juice and cilantro to the warm quinoa, and salt and pepper.  Mix and enjoy how amazing you're kitchen smells!




We had these with some Black bean, corn and onion.  Served on corn tortillas, pan fried in olive oil so they were crispy. This was something my husband came up with.  He has been on leave for a few days and thank the Lord, he has some secret hidden cooking talent.  Here's his recipe:

Black bean, onion and corn tacos:


1 can organic black beans, rinsed and drained
1 can corn
Half a chopped onion
6-8 corn tortillas
2 cloves garlic
2 tablespoons olive oil (halved)
1/2 cup to 1 cup shredded cheese of you're choice (we used colby jack and Monterey)*
crushed red pepper (we like it spicy, but this is optional)
Tapatio or whatever hot sauce you like to taste (optional)

Start by sauteing onion and garlic in 1 tablespoon olive oil.  Once the onions are soft, add in beans, corn and hot sauce.  Get is all toasty, mashing on the beans a bit so its thick. 


Heat a separate large skillet with 1 tablespoon olive oil.

Warm the corn tortillas in the microwave and set them on a paper towel. Try and work quickly because corn tortillas tend to break when you bend them if they are not warm. 

Fill each half of the tortilla with the bean mix and top with cheese.  Fold it, and place in he hot oil.  Flip it a few times until golden and crispy.  If you use a big enough pan you should be able to get a few of them at a time. 

*try and buy the blocks of cheese and shred it by hand.  It's cleaner eating ya'll!

For the sauce I mashed a ripe avocado, threw in a bit of the chopped cilantro from the quinoa, a sprinkle of cumin, salt, pepper, and lime juice, and mixed with plain Greek yogurt until it was a creamy texture.  You can play around with this and make it as creamy or as chunky as you want.

Hope you guys enjoy this, we know we did!

-D

 

 

 

 

Short and sweet oatmeal muggy cake

You know when it hits, it hits hard.  That 4 hours after dinner-hunger pang-need-something-sweet craving.  It doesn't have to be bad.  It can be good.  And sweet :)

I found this on : http://www.myfitnesspal.com/topics/show/499785-1-minute-clean-berrylicious-microwave-minute-muffin

I cleaned it up just a widdle bit more, and its perfect for me and hubby who also has a late night monster in his belly!

1/4 cup old fashioned oats
3 tablespoons egg white
small handful of berries.  (we used blackberries but I don't recommend it, the seeds we're weird.  We will try this again with blueberries or even strawberries)
1 packet stevia
1 tablespoon fat free milk or almond or whatever you got going on over there
Honey (optional)

Using a spoon, stir all the ingredients in a coffee mug.  It doesn't look like much, but I promise it is worth it!

Put it in the microwave for a minute and a half and enjoy.  Keep an eye on it though, it does rise!

I drizzled mine with honey for a little added sweetness.

Enjoy!

-D

 

Breakfast of Champs!

The kids slept in today!  Woooow.  That never happens.  In a wonderful mood I was in! They we're even good patiently waiting for breakfast (brunch).

I had some sweet potato left over from my food prep escapade so I had a thought.  What a delicious thought that was.  I've seen different combos of sweet potato, eggs and avocado all over the interweb and today was the day I conquered my own super breakfast.

This serves 4

Avocado, sweet potato, and egg over toast

4 slices of whole wheat, no sugar added, no preservatives bread (I use nature's own)
4 eggs poached, fried, baked or whatever you want.  I like the poached b/c of the runny, ooey gooey to spill over-goodness!
1 ripe avocado
2 small sweet potato's cut into rounds with skin on
sriracha (optional)
salt and pepper to taste

Prepare the eggs how you want them.

Put you're bread in the toaster over or toaster, you want it crispy and somewhat hard.  You're going to load it up with some deliciousness so you want it to be firm to stand up under pressure!

Cup up the sweet potato's into rounds, about 1/4 inch thickness. 

Cup up the avocados in slices.  You're going to mash all this up so don't worry about it being purrrty.

Once your toaster dings, all the cutting is done and you're eggs are eggrific to you're liking start the assembling of the breakfast.

I placed the sweet potato rounds, about 4 rounds to 1 piece of toast.  Mashed that down a little bit and followed it with the avocado.  Mashed that down a bit as well.  Place you're eggy on top of all that and break the yolk or dig into it if it's hard yolk.  I seasoned mine with salt, pepper, and sriracha hot sauce. 

Hubby said it was a interesting combo of food and spice, but he came shy of licking his plate afterward ;)

Enjoy!

-D

 

Cleaned up PHO (phaaa)

My best friend Michelle and I love to go for our favorite Pho place when she comes and visits.  It a little whole in the wall place here in Fort Hood called "Chaus Cafe".
http://www.urbanspoon.com/cities/186-killeen/restaurants/1628391-chau-s-cafe/menu

 The owners serve up some amazing vietnamese sandwiches, Pho, and boba smoothies.  If you've never had any of that, run, don't walk, to the nearest vietnamese cafe and try it (on you're cheat day, of course!)  If it's not you're cheat day, you are in luck my clean little friends.  I found an amazing blog on pinterest that feautures amazing recipes, clean for the most part but amazingly healthy and fit.

www.thefitcook.net
http://www.thefitcook.net/1/post/2012/09/fit-fo-noodles.html

Browse her blog, I guarantee you will find something to spark you're taste buds.  You're welcome.

One of the things I have made is the Pho. I put my little adaptations and doubled it as well since we are feeding the fam bam. I also managed to take some step by step pictures with the ipadizzle while I cooked it, I'll try and do that more often for you!  Here it is:

1 tbsp sesame oil
1 big ol' honkin zuchini cut into 1/4 inch rounds
handfull of sliced mushrooms
1 red bell pepper, cut into 1/4 inch rounds
handfull of baby spinach leaves
2 packets miso soup powder (find it in the asian section of you're local grocer.  Found mine at HEB.)
1 8 oz. package brown rice noodles
6 cups water (more for more broth)
1 bunch green onions, chopped
1/4 cup low sodium soy sauce plus more for taste (optional)
sriracha (optional)
good size handful of parsley or cilantro or both for setting in you're pho once its nice and hot!

Start up by getting the oil nice and hot and add the zuchini, peppers, and mushrooms.  Stir fry for a few minutes until the zuchini and peppers are soft. Add in the spinach, remove from heat and set that aside.

 

 

 

Bring about 6 cups of water (more if you like more broth) to a boil.  Meanwhile, rince you're rice noodles in cold water.  Add the miso soup mix, noodles, green onion, and soy sauce to the pot and let it cook until the noodles are tender. 

Mix in the veggies and give a stir.

Serve with a nice side of parsley or cilantro and sriracha.

Enjoy!

-D

 

 

 

 

Purple People Smoothie

Sometimes it's hard to get you're kids to get the right amount of nutrition every day.  Here's my take on that.  It so good, even you will want it ;)

Mama's Purple People Smoothie

4 tablespoons chia seeds
handful of frozen berries
1 ripe banana
splash o' fat free milk (for smoothie like texture, and easier to drink out of a straw)

Throw it all in the blender ya'll!

You can add more milk if you want it runnier or even greek yogurt if you want it thicker.

Enjoy!

-D