Eat Clean - Roasted Turkey & Kale - Lunch

To some, bringing lunch with you seems like a chore. But it can be uncomplicated and healthy! 

SIMPLICITY IS AN ART

Simplicity reduces stress, limits thinking requirements and in the end, when it becomes a habit, benefits your life. 

Many mornings, I am racing to get kids breakfasts ready, lunches packed, homework signed, and off to the bus on time - all while getting myself ready for work or a day of errands. There have been many days I've left the house with no plan for my own afternoon meal.  100% of the time, this causes more stress. I leave myself with with 3 options:  

     1.  Grab something inexpensive (and unhealthy)

     2.  Grab something expensive (and somewhat healthy)

     3.  Skip lunch only to come home and devour anything that isn't bolted down

I don't like these options. They are stressful to me!! 

This morning was different. In about 3 minutes, I have a healthy, affordable, tasty lunch that will satisfy my hunger, my health and my wallet. Oh yes, and it was time efficient! 

To make this the most stress-free, I began last night. And it only took a total of 30 minutes start to finish. And not all of that was hands on time.

     1.  Start with a free-range turkey breast. Line my toaster oven sheet with foil. On the turkey, salt, pepper, lemon and 1 Tbls.  grape seed oil. Cover with foil and put in a 375 preheated toaster oven for 30 minutes.  Clean up is simple, thanks to aluminum foil.

     2.  Wash a bunch of kale, finely chop and store in the refrigerator. 

     3.  Hard boil 6 eggs. Store in the refrigerator.

So this morning, all I did was assemble in a glass container that I can take on the go. 

INGREDIENTS

Kale 

Lemon Turkey slices

Olives

Pecans

Hard boiled egg

1/2 oz. Feta 

Lemon wedge

Sprinkle salt and pepper over the egg and kale. 

I would list the directions, but it's too simple! 

NOTE:  Use this healthier option for turkey instead of deli meats.

Now you know how to make a stress-free healthy lunch. 

NOW GO COOK

Eat Clean - Black Bean Burgers with Peach Salsa

Make Tuesday thru Sunday jealous of Meatless Monday with this awesome Black Bean Burger!

Start with homemade or canned black beans, add some veggies and binders and you're on your way to a terrific meal that will be a top request on your family menu!

Using dried beans isn't as time consuming or difficult as you might think. There are cost saving and health benefits. This recipe link is for pinto beans (smash them for refried beans), but use the same process for black beans [spices vary:  salt, pepper, red pepper flake and 2 bay leaves].   Here's how I make them.   

Simply combine the beans and veggies together with gluten free oats and eggs, smash them up with a vegetable masher (or fork) then shape into patties. 

Fry them in olive oil over medium heat for 7 minutes on each side. Serve on a bed of lettuce, in a lettuce wrap, whole wheat tortilla shell (that will add gluten) or on hamburger buns.

My kids don't even miss the cheese, but cheese is always a great addition. We serve ours with this delectable peach or nectarine salsa.

To be healthy, you have to live healthy by making
good eating choices and exercise! 

I use my vegetable masher for a lot of different things. From homemade applesauce to guacamole and black bean burgers. I used it on this black bean burger recipe and the peach salsa as well.

INGREDIENTS - Burger

2 cans organic black beans, or make them yourself

3 carrots, peeled and diced

1/2 large yellow onion, diced

2 cloves garlic, mined

Red pepper flake

3 eggs

1 1/2 cup oats, ground in blender

1/4 cup cilantro, chopped

salt & pepper

olive oil and grape seed oil for cooking

DIRECTIONS - Burger

Over medium heat, add olive oil, carrot, onion, salt & pepper and red pepper flake. Cook for 5 minutes, then add garlic and continue cooking until onions are transparent and carrots are tender.  Remove from heat and let cool. 

In large bowl, add all cooled ingredients - beans, carrot mixture, egg, oats and cilantro. Smash with a  fork or vegetable masher (my favorite method). Then refrigerate for 1 hour. 

Shape into patties and fry in grape seed oil over medium-high heat. Approximately 5 minutes each side. I like mine a little crispy on the outside. 

INGREDIENTS - Salsa

1 cup of diced peaches, fresh or frozen

3 avocados

1/4 red onion, minced

Jalepeno, minced (to taste)

3 tbls cilantro, chopped

juice of 2 limes

Salt

Pepper

DIRECTIONS - Salsa

Add all ingredients to a bowl. Use the vegetable masher again (or forks) to your chunky or smooth preference. 

Keep refrigerated until time to use. Does not keep well, so eat up! We never have leftovers anyway.

SERVING SUGGESTIONS:  Serve burger in a toasted whole wheat bun with tomato and peach salsa.

Place burger over a bed of greens that were tossed with lime, olive oil and salt and pepper.

Serve in lettuce wraps with peach salsa. 

Serve in soft taco shells with peach salsa and a sour cream drizzle. 

Reach for Better Health, One Meal at a Time
NOW GO COOK

Eat Clean - Tuscan Chicken and Kale Dinner

Ever have one of those days where your list is complete and the plan is in place? Then, everything NOT on your list becomes a priority. Classic. 

Yesterday was one of those days. 

I had a business meeting last night, so I had carefully thought through what needed to happen before I walked out the door. Then, one by one, unexpected things popped up, which made my dinner prep time reduced to less than 30 minutes! 

I'm blogging today, because I DID IT! And it wasn't from the drive thru, take out or frozen food aisle. 

I started with organic, free-range chicken breasts, kale, and a few other fresh ingredients.  I was in the kitchen under 30 minutes.  Here's what I did.... 

Grape tomatoes on a foiled tray and put in the toaster oven for 20 minutes on 400 degrees. I covered them with grape seed oil, salt and pepper. Time to hit the showers and get ready!

The chicken breasts were pounded flat and cut into portions for each person, then each side was salted and peppered. The roasted tomatoes and oil they roasted in, black and green olives along with a few capers were spread across the top of the raw chicken. The last added ingredient with a drizzle of balsamic vinegar, right before I popped it in the preheated oven.

While the chicken was baking, I chopped up the rinsed kale and garlic. 

By the time the chicken was done, the kale was perfect and it all went on plates in perfect time. 

KALE AND WHITE BEAN

1 bunch kale, rinsed and chopped fine

1 can organic cannellini beans (white kidney beans)

2 cloves garlic

olive oil

S&P

veggie stock/broth, as needed

Lemon

Add 2 circles of oil to a medium heated skillet

Add the kale - it should sizzle a little

Add 1/4 cup (or so) of broth and cover for about 5 minutes

Chop garlic and rinse beans, then add both to the skillet

Toss together, season and add more broth if needed

The kale should become bright green

Right before serving, add a big squeeze of lemon

TUSCAN CHICKEN

2 organic, free-range chicken breasts - pounded flat

     then cut into portions

1/2 cup sliced olives, black and green

1 Tbls capers, drained

Roasted tomatoes and roasted oil

Balsamic Vinegar, to taste (I used about 1 Tbls.)

Pound chicken flat

Salt and pepper each side

Lay in glass or stone dish for baking

Top with olives, capers and tomatoes in oil

Bake at 350 for 20 minutes

Remove from heat and top with parmesan cheese.

Now you can feed your family a tasty, whole food dinner. It's simple. It's fast. It's delicious. 

Now Go Cook!

Cooking Notes:  

Use fish instead of chicken. 

Keep it vegetarian and use eggplant or tofu instead of chicken or fish. 

Add roasted asparagus also.

Eat Clean - Make your own Beans!

I love being frugal. But sometimes, not at the cost of valuable time. When I found out how simple and affordable it is to make my own beans, I seriously considered going into the canned bean business!

I started trying all sorts of beans in my mini-crock. Garbanzo beans (chickpeas), black beans, pinto beans for homemade refried beans, and red beans.

So I literally sorted, rinsed and tossed 2 cups of beans into my mini-crock pot, covered the beans in water almost to the top, added some seasonings and set it to HIGH.

Don't add any oil while cooking. Wait until they are all done to see if you want/need olive  oil.

I have been purchasing dried beans in bulk for quite a while. I store them in mason jars in my cupboard specifically so they don't get tucked away and I forget about them. Plus, the cupboard display is lovely. It makes me happy.

My refried bean recipe!

Here is what you'll need to make your own beans. Super Simple!

A crock pot or pot with lid
Water
Salt & Seasoning
Dried beans

Just dump all the ingredients in the pot and cook on high for a few hours.

Every crockpot is different. I have THREE and they are never done at the same time. So ... my nose tells me when beans are done. This pot of pinto beans above cooked on high for 3 hours. DONE!

I spooned off most of the cooking liquid and reserved. Then, I used my immersion blender to make the beans smooth. If they are too dry, I have the seasoned cooking water to add in.

Many dessert recipes call for beans. Have you heard of Black Bean Brownies? Or Garbanzo Pizzookie? If you're making beans for a dessert, use less salt and no other seasonings.

Now you have all the info you need to make a super affordable, super easy beans!
No more cans and unwanted ingredients. 

NOW GO COOK!

And snap a picture of your family enjoying them and share it with me!

Eat Clean - Beef Taquitos Delicioso !!

Finger foods! I'm really into them right now. Which actually doesn't make sense because I've been reading my friends book on etiquette and manners. Maybe she has a section on finger foods!

Chop peppers and onions small.
They cook faster and are easier to stuff into the corn tortillas.

Football season, kids packed in the living room for movie night, or just because it's Tuesday! No need for reasons to have delicious finger food!  But whatever you do, plan to make a LOT of these babies. They'll disappear before you can say "Taquitos"!

Use a potato masher to mash up the beans.
After that, a fork will do great to incorporate the other ingredients into the filling.
Kids LOVE to smash up beans. Great for any age!!

--INGREDIENTS--
20+ Corn Tortilla shells (sprouted are best - Food For Life)
1 lb. grass fed ground beef
1/2 cup onion, chopped
1/2 cup green pepper, chopped
S&P
2 tsp. Cumin
Red Pepper Flakes to taste - 1 tsp. for me!
2 cups pinto beans (I used my homemade beans)
1 cup whole milk cheese, shredded
1/2 cup sour cream or plain greek yogurt
Cilantro

CILANTRO!
Rinse and dry before using.

STEP ONE:
Brown beef, onion and green pepper over medium heat. Add seasoning. Cool to room temperature.


STEP TWO:
Mash up 2 cups of prepared pinto beans (or black beans), sour cream (or yogurt), cilantro, shredded cheese and cooled beef mix.

Don't skip this step.
Your tortillas will crack and fall apart without
heating them in a bit of olive oil first. 

STEP THREE: 
Flash fry each corn tortilla in a skillet with a drop of olive oil. Only takes about 10 seconds to make them pliable. Do Not Skip This Step. Without it, your tortillas will end up flaking and breaking apart in the rolling process.

This is a great KID project! 

STEP FOUR: 
This is an excellent recipe to use a team approach. One person does Step Three and someone else can fill each tortilla with the beef mixture, roll them, and place seam side down on a baking sheet.

Bake at 350 for 20 minutes.

Roll the tortillas around the filling and
place on the baking sheet Seam Side Down.

Thank you Patricia Rossi, for publishing a much needed, simple & understandable guide to proper etiquette, both common and uncommon!  I think this should be required reading for every business and high school!! Imagine what our country would be like.

Get your copy today!

Now you have all the info you need to make a delcioso snack, appetizer, lunch or dinner! 

NOW GO COOK!

And snap a picture of your family enjoying them and share it with me!

Eat Clean - Green Asian Salad

Preparing food without mixes, jars or packets is foreign to many. The packet of seasoning is so ingrained and automatic, that there are those that can't fathom flavor without it.

Here is an incredible fresh raw salad loaded with tons of flavor, sure to create a audible "mmmm" at first bite.

It's a simple formula - chop veggies, mix dressing in a blender and marinade for a minimum of 1 hour.  There are no measurements because you add the ingredients according to what you like most (or in my case, what I have on hand). And every ingredient is optional.

**Perfect for lunch boxes and taking a friend a meal**

SALAD:
 Choose all the ingredients you like, and leave the ones you don't.
1 c. Broccoli, chopped
2 c. Snow Peas, halved
1/2 head Green Napa Cabbage, shredded
2 carrots, grated
1 c. Edamame
1 Red Pepper, julienned
1 can Water Chestnuts
1 c. Crisp Cucumber, sliced
1/4 c. Cashews, chopped big

This is a NAPPA CABBAGE

DRESSING:
1 tsp. ginger, freshly minced
2 Tbls onion
1 Tbls Bragg's Amino Acids (or low sodium soy sauce)
2 Tbls Tahini
1/4 c Coconut Milk
1/4 c Coconut Oil
2 Tbls Raisins (or 4 dates)
Juice of 1 lime (2 if not juicy)
S&P

All in blender.
Marinade salad for a minimum of 1 hour.

Tonight, I'm serving this with a meatless burger. If it turns out well, I'll share that with you too!



In the photo above, I used only cabbage, snow peas and carrots. I didn't have any of the other ingredients on hand and it was just as tasty as the first time I made it with EVERYTHING listed above.

Now you know everything you need to make a gorgeous Asian Salad (or slaw). 

Now Go Cook!

Eat Clean: Arugula Watermelon Salad

God richly provides everything for our enjoyment. a

Every meal should be a celebration. But I don't think the average American does. Going to the frozen food aisle at the grocery store or a drive through meal isn't really worth celebrating.

Early Americans, who praised God for the opportunity for freedom to worship Him, worked the land. And it was hard. And when it came time to eat, it was a true celebration. Can we get back to celebrating and being grateful for the food on our table?

This fresh vegetarian salad is perfect for summer time, and because of all it's rich colors and flavors, I feel, it is a celebration of what the Earth provides for our enjoyment.

SALAD

3 cups watermelon, seeded in bite sized pieces

1 cup blueberries

1 cup pecans, half or whole

1 cup feta, crumbled

2 cups prepared quinoa, chilled

4-5 oz. fresh arugula (or spinach)

1 bunch of asparagus, blanched and chopped into bite sized pieces

Toss all ingredients together. 

DRESSING

3 Tbls fresh squeezed lime

1/2 cup grape seed oil (or avocado)

1 tsp. stevia
1 Tbls fresh chopped herbs
     (thyme, basil, parsley, mint or cilantro)

1 tsp cracked black pepper

Shake all ingredients in a jar with a sealing lid. Pour over salad, toss and CELEBRATE.

Now you know everything you need to make this Summer Salad delight.

Now Go Cook!

Resources: a: 1 Timothy 6:17 NIV

Eat Clean - ChiChi Salad

It was a sunny Monday afternoon, and the produce at Eli's was extraordinary! I had a difficult time containing myself from buying one of everything. The cucumbers and tomatoes, the onions and peppers - all gloriously ripe and ready for something amazing.

My crockpot of garbanzo beans were near completion. And I enjoyed sharing my salad plans on the phone to a friend. Of course, the question was asked, "What time should I be there?". The great thing about this recipe is that it expands easily according to how many people you need to feed.

I've been making this salad for years. It's quick, simple hardiness is satisfying and tasty.  It's a terrific side dish and easily travels. I serve it cold over spring greens at lunch time or along side grilled chicken at dinner time. Two of my four children love it in their lunch box at school.

CHICHI SALAD
1 can Garbanzo Beans (ChiChi beans), drained and rinsed
     or make your own
1 european cucumber, diced
1 tomato, diced
1 bell pepper, diced (red, yellow or orange)
1 can small black olives, drained and rinsed
1/2 red onion, minced
1 Tbls. fresh flat leaf parsley, chopped

1 5 oz. container feta cheese, crumbled
1 Tbls. red wine vinegar (or to taste)
S&P

The idea is to try to keep all the ingredients about the size of the chi chi bean - small. Add more or less red wine vinegar according to how much of a bite you want.

Go grab these ingredients from your pantry or store and make this salad.

You can do it - Now Go Cook!

Eat Clean - Salad To Go, Please

When my husband pulled his mason jar salad from the bag, 

a small crowd formed, watching with anticipation .... "What's that?"

As John emptied it's contents onto the plate, 

the anticipation grew. 

And there it was ... 

everything he loved in a salad, beautifully filling his plate.

Claps and cheers erupted from the crowd - 

"Bravo" said one.

"Well played" cried another.

Head nodding and high fives

Music began to play

A smile crossed his face and he was the envy of all

Top 3 Complaints About Packing A Fresh Salad:

1. Transporting the salad dressing
2. Wilted greens
3. Only plastic containers available, and I don't want to use plastic!

So many people would devour a fresh salad for lunch, but buying out everyday is not a financially sound choice. Packing your own salad has it's downfalls, too.  Here is another option that allows you to choose the ingredients and dressing of your choice, without any of the hassles mentioned above. 

You, too, can build a salad such as this, with just a few rules.

This salad contains (from the bottom up):

Grilled chicken

Garbanzo beans

Dressing

Feta cheese

Carrots

Red pepper

Cucumber

Tomato

Romaine

Mason Jar Salad Rules

Realize that what you put in first will be on top once you empty onto a plate

Any "wet" ingredients belong on the bottom of the jar

Such as a prepared chicken salad

Use a Jar Funnel for cleaner assembly

Wide mouth jars are easiest to use

Proteins firsts

Cooked meat, fish & legumes

Next, Dressing/Seasoning

I added 2 Tbls of olive oil, S&P (or the dressing of your choice)

Cheese, Herbs & Spices

Gorgonzola, feta, goat cheese

Thyme, basil, flat leaf parsley

Hearty Veggies

Carrots, broccoli and cauliflower

Roasted Veggies

Butternut Squash, sweet potato, onions, peppers 

Delicate  Veggies

Higher water content veggies

Cucumbers and Tomatoes

Finally, Greens 

Spring Greens, romaine, arugula

4 Benefits of Mason Jar Salads:
Saving money from buying lunch out
Greens don't get soggy and dressing doesn't spill from plastic container
Easier clean up (goes in dishwasher)
Mason Jars are safe, affordable and reusable (& new lids can be purchased separately)

Where to buy:
Target and Walmart are a few of the places that sell glass jars. Perhaps your grocery store even offers them. Based on my experience, they are more affordable at Target or Walmart.

<<See GLASS JARS here>>


Have fun!!

Eat Clean - Zucchini Lasagne

Slice zucchini into long strips

Prepare the ricotta filling

1 egg

1 carton of whole milk ricotta

S&P

Fresh cut basil

Organize the ingredients for assembly

Shredded Cheese

Mama's Marina

Cheese Mixture

Zucchini

Almond flour 

(to avoid soupy lasagne)

Sauce

Zucchini

Almond flour 

(sprinkle over each layer of zucchini)

Cheese Mix

Mozzarella

Repeat

Drizzle olive oil over the top layer of cheese mixture and mozzarella

400 degrees, covered in foil for 40 minutes.

Let rest for 15 minutes before cutting. 

Sorry - it was devoured before I got to take a picture.

Oh well, I'll just have to make it again!

Eat Clean - Hummus

My cooking is mostly about a basic formula that I adjust according to my whim or what's available in my kitchen. 

Here is my basic hummus and several suggestions of what to add for excitement. Don't be mistaken - the basic hummus is satisfying and oh, so tasty!

2 cans rinsed and drained garbanzo beans (or make your own, like I did)

2 cloves garlic

2 Tbls almond butter

S & P

1/4 c flat leaf parsley

Juice of one lemon

Add all to a food processor - I'm sure a blender might work, too, though I've not yet tried.

If it's a bit pasty, add water to the best consistency. I prefer hummus a little bit juicy. You should be able to taste the freshness of lemon, the green parsley, the saltiness ... and of course, the richness from the garbanzo beans. 

Other EXCITING options:

Red pepper flake (spicy!)

Chipotle pepper in adobo sauce (spicier!)

Kalamata olives (I wouldn't add these to the food processor, just chop)

Roasted red pepper

Sun dried tomatoes

Use traditional tahini instead of almond butter

Today, I made this my afternoon snack with some european cucumber slices and some Beef Steak tomatoes that I got yesterday from my favorite local produce market, Eli's Produce.

I enjoyed this delight on china from my husband's grandmother, Agnes Kane. She would have enjoyed this. 

 

Eat Clean - Mama's Marinara

My mother-in-law, Pat Costa, is an excellent cook. She uses fresh ingredients and prides herself on family recipes. The marinara she makes is always the best!

One of the first ways I remember having it was with meatballs, chicken and sausage that had been simmering in a pot of sauce. The chicken was tender and shredded with my fork. The meatballs were "to die for". And the sausage? The red sauce mixed with the sausage made a perfect match.

Unable to replicate it, I finally asked her how she makes it. She gladly wrote it down for me - a treasure I'll always keep!!

Soup starter - Zucchini Lasagne - Over Meatless Meatballs & Spaghetti Squash

STORE: in glass mason jars for up to one week in the refrigerator - up to 2 months in the freezer.
(don't fill up to the top if you intend on freezing - leave 1"+)


NOTE: If, after you've simmered the sauce for 30+ minutes, the tomatoes have a sharp bite, add two packets of stevia.  This is not to make it sweet, but rather to remove the acidic harshness.

CROCK POT OPTION:  After sautéing the onions, add the all ingredients to a crock pot for 5 hours on low.

STINK FINGERS: I LOVE GARLIC! I don't like smelling fresh garlic on my fingers afterwards. Sometimes LEMON works. OR, here is something way better for your skin.

"you are the branches" makes salt and sugar scrubs. My favorite is Grapefruit Rosemary Sugar Scrub. It removes all garlic smell and replaces it with a soft, fresh scent that leaves your hands smooth and soft, not greasy.

Check out "you are the branches" by Mother/Daughter Team, Lisa and Emma Miller.
You can also take a peek on their Facebook page: