On The Go Snack Kit

We all know there are times when we haven't prepared our food when being out and about. There are situations that may pop up unexpectedly where you find yourself caught up in errands or appointments and you need to eat. I had read about having an "on the go" snack kit in a compartment of you vehicle for those situations where your only other option is to stop for something to eat. Here are some suggestions of snacks to keep on hand:
-protein powder (scooped out in a baggie) all you have to do is add water!
-almonds
-pumpkin seeds
-dry fruit (no added sugars)
-protein bars

Don't forget to rotate your food every few weeks if it hasn't been used - you don't want your stash to go stale.

Happy Mother's Day

Happy Mother's Day to all of you wonderful ladies. I started off the day with a healthy brunch for my family. I baked banana muffins with oatmeal, we had fruit salad made with fresh strawberries, bananas, apples, cantaloupe and oranges, and yogurt. The kids enjoyed this healthy breakfast as did us adults. Here is a recipe i came across for making a healthy and enjoyable breakfast.

CLEAN EATING PANCAKES
1 egg + 2 egg whites (or 1/2 c. if you’re doing egg whites only)
1/2 c. cottage cheese
1/2 c. oats
1/8 tsp. baking powder
1 small ripe banana
Cinnamon
In a blender or food processor, combine egg whites and cottage cheese.  Pulse a few times until blended.
Add remaining ingredients and blend until smooth.
Spray skillet with non-stick cooking spray.  Add 1/3 c. of batter to skillet and cook over medium heat until bubbles appear on the surface and edges are set.  Flip and cook a few minutes more until lightly browned.
Makes 4-6 pancakes.
Nutritional Information (per pancake, for 1/5 of recipe)
90 calories
11.5 g carbohyrdates
1.5 g fat
1 g fiber
7 g protein

Add some fresh fruit and some no sugar added syrup and you have a delicious breakfast!

Basic Turkey Chili

On a cold winter day i love to make chili. It is quick and easy, throwing everything into my slow cooker and  4-6 hours later dinner is done. I try and make my chili with extra lean ground beef to reduce the amount of fat and calories. I came across a recipe that sounds delicious. Check this one out!

Basic Turkey Chili

 

Makes 6 servings.

Ingredients:

• 2 cloves garlic
• 2 tablespoons chili powder
• 1 teaspoon freshly ground black pepper
• 1 teaspoon salt
• 1 1/2 cups chopped tomatoes, fresh or canned
• 1 tablespoon olive oil
• 1 pound lean ground turkey
• 1 onion, chopped
• 3 cups low-sodium chicken broth
• 1 16-ounce can kidney beans, drained and rinsed

Instructions:

1. Combine the garlic, chili powder, black pepper, salt and 1/2 cup of the tomatoes in a food processor. Set aside.
2. In a large skillet or soup pot, heat the olive oil over high heat.
3. Add the ground turkey and brown it, while breaking the meat into small chunks with a wooden spoon.
4. Add the onion, lower the heat to medium and cook for 5 minutes. Add the chili powder mixture and cook for 5 more minutes.
5. Add the remaining tomatoes and broth and simmer for 30 minutes.
6. Add the kidney beans, heat thoroughly and serve.

Nutrition Facts:

Serving Size: About 1 1/2 cups

Amount Per Serving:

• Calories: 208
• Fat: 10 g
• Saturated Fat: 3 g
• Monounsaturated Fat: 2 g
• Carbs: 10 g
• Fiber: 3 g
• Sugars: 3 g
• Protein: 21 g

Oven Baked Brown Rice with Roasted Tomatoes

 I am not a huge pasta fan, or rice fan for that matter. I love Bread! Unfortunately that is not something that i can eat at every meal as a side dish. In searching for clean side dishes to compliment my lean protein, i came across this recipe. I will be making this today  - i hope it tastes as delicious as it looks!

Ingredients

• 8 firm yet ripe plum tomatoes, seeded and coarsely chopped
• 3 Tbsp / 45 ml best-quality olive oil
• 1 yellow onion, chopped
• 2 cups / 480 ml short-grain brown rice
• 1 Tbsp / 15 ml chopped fresh thyme, plus extra for garnish
• 4 1/4 cups / 1 L low-sodium chicken stock, heated
• Sea salt and freshly ground black pepper, to taste

Preparation

1. Preheat oven to 400°F / 200ºC.
2. Line a rimmed baking sheet with aluminum foil.
   
3. Season the tomatoes with salt and spread them out on the prepared baking sheet. Roast until the edges of the skins are browned but not burned, 10 to 12 minutes. Remove from oven and set aside. Reduce oven temperature to 375°F / 190°C.
4. Heat oil in a Dutch oven or large, heavy ovenproof saucepan with a lid. Add the onion and sauté until soft and translucent, about 5 minutes.
5. Add rice and chopped thyme. Season with salt and pepper.
6. Continue to cook, stirring constantly, until the rice is shiny, about 3 minutes.
7. Stir in roast tomatoes and hot stock. Stir lightly, cover pot and bring to a boil.
8. Transfer to oven and continue to cook, covered, until liquid is absorbed – about 40 to 45 minutes.
9. Remove the rice from the oven and fluff with a fork. Transfer to a warmed serving bowl.
10. Garnish with thyme and serve.  

Nutritional Value Per Serving:

Calories: 131
Calories from Fat: 50
Total Fat: 6 g
Saturated Fat: 0.8 g
Total Carbs: 17 g
Fiber: 2 g
Protein: 4 g
Sodium: 368 mg
Cholesterol: 0 mg

Choosing a Healthy Breakfast

Why not start the day off right with a clean and healthy breakfast to get you fueled up and ready for the day. I came across this recipe for a healthy granola breakfast. It includes both protein and complex carbs. Try it out and let me know what you think.

HEALTHY BREAKFAST GRANOLA

Following clean eating principles of combining a complex carb and lean protein, this yummy breakfast granola is packed with carbs and protein. This breakfast will deinfitely give you enough energy to get through the morning. Each 1/2 cup serving has 11 grams of protein!
This dish makes for a great breakfast on the weekends since it takes a little time for prep and baking. However, the prepared granola can be stored in the fridge for up to 2 weeks in a tightly covered container, which makes for quick and easy reheating.
Makes 8 (1/2 cup) servings
Prep time: 15 minutes
Bake time: 45 minutes
Ingredients:

• Nonstick cooking spray
• 3 cups regular rolled oats
• 1 cup coarsely shredded unpeeled apple
• 1/2 cup toasted wheat germ
• 1/4 cup water
• 1/4 cup honey
• 1 1/2 tsp. ground cinnamon
• 1 tsp. vanilla or 1/2 tsp. almond extract
• Milk (almond, soy or “clean” milk of your choice)
• Fresh raspberries, blueberries and/or sliced strawberries (optional)

Directions:

1. Lightly coat baking pan (15x10x1) with nonstick cooking spray; set to the side.
2. In a bowl, combine oats, apple, and wheat germ. Mix together well.
3. In a saucepan, stir together water, honey, and cinnamon, bringing to a boil. Once boiling, remove from heat. Stir in the vanilla or almond extract. Pour this mixture over the oat mixture; toss to coat. In coated baking pan, spread oat mixture evenly.
4. Bake oat mixture in oven at 325 degrees for approximately 45 minutes or until a golden brown in color, stirring occasionally. Spread granola onto a piece of foil and cool for approximately 30 minutes before serving. Serve granola with milk. Add fresh berries if desired.