Apple Grilled Cheese Sandwich

There are days when my girls want a cheesy grilled cheese sandwich. I remember eating these as a kid with ketchup and pickles on the side --- yum yum. As i am now trying to eat cleaner and adapt to a health lifestyle, i don't want to deprive myself, and still eat those classic foods. Here is a recipe that i stumbled upon that has been "cleaned up". I am, going to try this today for lunch!

Ingredients:

• 4 slices spelt bread or sprouted whole-grain bread
• 1 tsp olive oil
• 1 tsp whole-grain Dijon mustard
• 2 oz low-fat cheddar cheese, finely grated, divided
• 1/2 medium Granny Smith apple or other tart apple, halved, cored and thinly sliced lengthwise

ONE: Lay bread out on clean work surface and lightly brush top side of each piece with oil. Turn 2 pieces of bread over and spread with mustard. Divide half of cheese between both mustard-covered slices, arranging cheese in a thin layer. Cover cheese with a layer of apples, dividing evenly between both slices, followed by remaining cheese. Top each with other half of bread, oiled-side-up, making 2 sandwiches.

TWO: Heat a nonstick skillet over medium-low heat. Place sandwiches in pan and cook until light golden brown on bottom. Flip, using a spatula, and continue to cook until cheese has melted and bread is golden brown on other side, about 6 minutes total. Cut sandwiches in half and serve.

OPTION: If you have a panini grill, try using it in lieu of the non-stick skillet for even easier no-flipping-required cooking.

Calories: 220, Total Fat: 7 g, Sat. Fat: 2 g, Carbs: 27 g, Fiber: 4 g, Sugars: 6 g, Protein: 14 g, Sodium: 450 mg, Cholesterol: 5 mg

 

Once you try this let me know what you think!

Apple Chicken and Almond Salad

Here is a simple yet delicious choice for a healthy lunch or dinner.

Ingredients
1 cooked chicken breast

2 cups lettuce (I prefer spring mix)
1 small apple

1/4 cup of sliced natural almonds

2 tbsp of light crumbed feta cheese
2 tbsp. vinaigrette dressing

Eat and Enjoy!

All About Carbs

I'm sure many women go through carb cravings at certain times of the month, and i am no different. Many diets and fads have suggested eliminating carbs or extremely limiting your intake to them. Well honestly this may work to loose weight, but why bother putting yourself through that agony. Knowing the importance of carbs and choose the healthy ones are much more beneficial. Simply put, carbrohydrates are sugars that provide energy for the body. We need this! Choosing "good" carbs will provide your body with the energy it requires while not depriving yourself. Here are some examples of the types of carbs i would suggest: Veggies & Fruits, Beans, Legumes, Whole grain breads, pastas and cereals, Brown Rice, and Sweet Potatoes. Choosing a carb that remains in its natural state and has not been processed is the way to go. They are rich in vitamins, minerals, and high in fiber. These types will provide you with a "satisfied feeling" and are released slowly after consumption. Try to avoid carbohydrates that are refined, processed, have coloring, flavors and preservatives. The reason for steering clear of these types is because they are full of sugar, not easily digested and contribute to a spike in blood glucose levels. These carbs typically have limited nutritional value and are full of empty calories. Avoid carbs that include: refined sugars, white flour and pasta, pop that is full of sugar. Carbs are not "evil" if you choose the ones that are going to fuel your body for the better. By choosing the right ones you will find that you will decrease your cravings and gain more energy. 

My Chicken Dinner

Well i am pleased to say that my dinner tonight was filling I had to modify the recipe slightly as i didn't have all the required ingredients. This is what i changed: I did not have panko break crumbs (nor do i know what they are) so instead i used the homemade 12 grain bread that i made last week and toasted it. I added it to the food processor and vola my breadcrumbs were done. There was no dion mustard in the fridge so instead i chose to dip the chicken breasts in egg whites. I did not have tomato paste and substituted for a small amount of tomato sauce. The chicken was moist and delicious. I chose not to add whole wheat pasta as a side dish and opted for two veggies. I sliced up three different colors of peppers and had Edamame beans. My picture may not look as appetizing as the one shown in the recipe, but i enjoyed it!

Here was my food log for the day:
B: 1 slice 12 grain (homemade) bread with 1 tsp natural pb and 1 tsp no sugar added jam
S: 1 can of low sodium V8 juice & 16 almonds
L: Southwest Grilled Chicken Salad (@ McDonalds) -omitted tortilla chips and used 1/4 of the dressing
S: 1 small Banana & 1 mini (oatmeal choc chip muffin)
D: 4oz Guiltless Chicken Parmesan, 1 cup raw peppers and 1/2 cup cooked Edamame Beans

Guiltless Chicken Parmesan

Here is the meal that i will be eating tonight for dinner. I will be adding Edamame Beans as a side dish to replace the pasta.

INGREDIENTS:

• Olive oil cooking spray
• 2 tsp olive oil
• 1/2 cup white onion, diced
• 1 green bell pepper, seeded and diced
• 2 to 3 cloves garlic, minced
• 2 tsp dried oregano, divided
• 1 28-oz jar crushed organic tomatoes
• 1 tbsp sun-dried tomato paste or organic tomato paste
• 1/2 cup whole-wheat panko bread crumbs
• 1 tbsp reduced-fat Parmesan cheese, grated
• 1/2 tsp dried thyme
• 1/4 tsp sea salt
• 1/4 tsp ground black pepper
• 4 4-oz boneless, skinless chicken breasts, pounded to 1-inch thickness
• 1 tbsp Dijon mustard
• 1/2 cup part-skim mozzarella cheese, shredded
• 8 oz cooked whole-wheat penne (or your favorite pasta)
• 1/4 cup fresh basil, chopped

INSTRUCTIONS:

1. Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
2. Heat oil in a large saucepan over medium heat. Add onion, bell pepper and garlic and sauté 3 to 5 minutes, until vegetables are soft. Add 1 tsp oregano and stir to coat. Cook 30 seconds, until oregano is fragrant. Add tomatoes and tomato paste and bring to a simmer. Reduce heat to low, partially cover and simmer 20 to 30 minutes.
3. Meanwhile, in a shallow dish, combine panko, Parmesan, remaining 1 tsp oregano, thyme, salt and black pepper. Mix with a fork to combine. Brush both sides of each chicken breast with Dijon. Transfer each breast to panko mixture and turn to coat both sides. Arrange chicken on prepared baking sheet. Coat surface of chicken with cooking spray. Bake 20 minutes. 
4. Top each chicken breast with 2 to 3 tbsp tomato sauce and 2 tbsp mozzarella. Return chicken to oven and bake 10 minutes more, until crust is golden brown and cheese is melted and bubbly.
5. Arrange pasta on a serving plate and top with remaining tomato sauce. Serve chicken with pasta on the side, garnishing both with basil. 

Nutrients per serving: Calories: 439, Total Fat: 12 g, Sat. Fat: 2.5 g, Carbs: 43 g, Fiber: 5.5 g, Sugars: 3 g, Protein: 34.5 g, Sodium: 585 mg, Cholesterol: 70 mg

Why Eat Clean?

Why eat clean? I have been asked this question a few times. My response to this is why not? In deciding to make some changes to my lifestyle i need to remind myself and others that this is not a diet or a fad to try and loose weight. Plain and simply put, for me this is about my realtionship to food. I love to eat, honestly said it is one of my favorite pastimes. I love to sit down and sync my teeth into a tasty sub, or eat a piece of cake. I look forward to Saturday nights when we eat out. I have always had an all or nothing mentalitiy about goals i set for myself. I either do it 110% or not at all. My relationship with food has been no different. When i choose to eat something that i "love", i devour it, all of it and sometimes can been seen eating food of my husbands plate.  I am ready to change my attitude and relationship to food, and it starts now!

I have never truly had much of a weight issue. Growing up i was active in sports and ate whatever i wanted. I was never the thinnest teenager but not overweight either. I would have been categorized in the "average" range, which is where i remain today. I am considered a healthy weight and remain active by running 10km, half & full marathons, and weight training. I love working out and always have, i can't see that ever changing. Since having kids, i have found that i am more conscious about being a role model that my girls will be proud of and look up to. I want my girls to adopt my health habits and outlook on life and what better place to start then with what i put in my body.

This blog will include my journey to a new and clean lifestyle and my appraoch with food. I will incude daily clean eating tips and healthy recipes. I hope you follow!