Super Bowl Yummies!!!

If I were throwing a Super bowl party, THIS is what I would be serving.

Appetizers

One Minute Salsa

The Sisters Cafe

*Note: This recipe works great halved--just use 1 14oz can tomatoes

1/2 small red onion, peeled and quartered

1/2 cup fresh cilantro leaves

1/4 cup drained jarred pickled jalapenos

2 tablespoons lime juice

2 garlic cloves, peeled

1/2 teaspoon salt

1 (28-ounce) can diced tomatoes, drained

In the bowl of a food processor (or a blender), pulse the onion, cilantro, jalapenos, lime juice, garlic and salt until coarsely chopped.

Add the drained tomatoes and pulse until combined. Don't over process in this step if you want your salsa to remain chunky - just give it a few good 1-second pulses until everything is mixed. Place the salsa in a fine mesh strainer or sieve and drain briefly. Transfer to a bowl and serve.

Makes 3 cups.

Healthy Baked Tortilla Chips or I like FOOD SHOULD TASTE GOOD brand.

4 corn tortillas cut into 8 triangular pieces with a pizza cutter (just like you were cutting a pizza)

Cooking spray

Kosher salt

Spread the triangular pieces of corn tortillas on a baking sheet. I use my Pampered Chef Stoneware bar pan. Spray corn tortilla triangles with cooking spray and sprinkle with kosher salt. Bake in preheated 350 oven for 10+ minutes. Check often and stir once halfway thru if needed. Just watch them and take out when golden brown.

*The corn tortillas I use are only 100 calories, 8 grams of fiber and 1 gram of fat. So for 32 chips and fresh salsa I only use 2 points on Weight Watchers! Cool!

Farmer’s Market SalsaSister's Cafe

8-10 large vine ripe Roma tomatoes, diced
1 small Walla Walla sweet onion, diced
1 jalapeño pepper, seeded, diced
1 banana pepper seeded (long pale yellow), chopped
1 small green bell pepper, seeded, diced
Juice of two limes
Chopped fresh cilantro to taste (or dried, to taste)
1 tsp of sugar
Kosher Salt to taste
Ground pepper to taste

For a variation try:
1 chopped, peeled ripe avocado or 1 chopped, peeled ripe nectarine, peach or mango

Low Fat Mock-a-Mole

bethenny.com

More fiber and less fat in this mock-a-mole. Impress your party guests — it’s this easy…

Makes about 1 ½ cups

·         1 avocado, peeled, pitted, and mashed

·         1 cup cooked green peas

·         1/4 cup chopped fresh tomato

·         2 tablespoons chopped fresh cilantro plus more for garnish

·         1 tablespoon chopped red onion

·         1 tablespoon chopped fresh parsley

·         2 teaspoons fresh lime juice

·         1 teaspoon Worcestershire sauce

·         1 teaspoon garlic salt

·         1/2 teaspoon black pepper

·         3/4 teaspoon Tabasco sauce

·         Combine all of the ingredients in a large bowl and blend with an immersion blender until smooth. Garnish with cilantro. Serve with tortilla chips, whole grain crackers, and raw vegetables.

Guilt-Free Artichoke and Spinach Dip

from Bethenny.com

Spinach artichoke dip is so good, but so incredibly rich that it’s normally not a great investment at a party. This version, however, cuts the fat way down so you can indulge and still feel great.

Makes 6 Servings

·         1 box or bag frozen artichokes (about 9 ounces), defrosted and well drained

·         1 box or bag frozen spinach (about 9 ounces), defrosted and liquid drained (using paper towel)

·         ¼ cup freshly grated Parmesan cheese (grate it yourself)

·         ¼ cup Monterrey jack cheese shredded (I Used Sargento Reduced fat)

·         ¼ part skim ricotta cheese

·         ½ container (8 ounces) reduced fat cream cheese

·         2 tablespoons low fat mayonnaise (olive oil)

·         ½ tablespoon lemon juice

·         1 clove garlic, minced

·         ¾ teaspoon salt

·         ½ teaspoon pepper

·         2 dashes of Tabasco sauce

Don’t worry about exact amounts for this recipe. If you can only find artichokes or spinach in slightly smaller or larger amounts, that’s fine. In this recipe, frozen is actually better than fresh because the softer texture works better for dip, so take the easy way.

Defrost the vegetables in the refrigerator overnight, then drain them a colander in the sink or over a bowl. You can drain them together in the same colander because they’ll get mixed together anyway, and that makes fewer things to wash. After they are drained, press on them with paper towels to get rid of any extra moisture that would dilute the dip’s flavor.

Preheat the oven to 350. Combine all the ingredients except 2 tablespoons of the Parmesan cheese into a large bowl or into a food processor. Blend or pulse until mostly smooth but leave some artichoke chunks for texture.

Pour the mixture into an oven-proof dish or casserole. Sprinkle with the remaining Parmesan. Bake for 20 minutes, or until heated through and just starting to bubble.

Remove from the oven and let it cool for at least 10 minutes. Serve hot or warm with thin slices of baguette, raw vegetables, baked tortilla chips, or crackers.

A Veggie Platter with these dips

Healthy Ranch Dressing

Dress up salads and veggies with this healthy ranch dressing.

·         1 tsp. vinegar

·         1 tsp. garlic salt

·         ½ tsp. salt

·         1 tsp. fresh pepper

·         1 tsp. lemon juice

·         1 cup Greek yogurt

·         ½ tsp. mayonnaise (olive Oil kind)

·         1 tsp. fresh parsley

·         2 tbsp. grated Parmesan

·         1 tsp. water

·         ½ tsp. lemon zest

·         ½ tsp. Dijon mustard

Combine all ingredients and chill before serving.

Sundried Tomato Hummus

2 Tbsp olive oil

3 15 ounce cans Chickpeas (also called Garbanzo beans), drained--reserve 6-8 Tbsp of liquid

1 Tbsp kosher salt

4 Tbsp tahini

Juice of 2 lemons

4 cloves garlic-chopped (I used 1 TB pre chopped)

5 whole sundried tomatoes in oil

Blend all ingredients together until smooth, adding liquid to reach the right consistency. When smooth add sundried tomatoes and pulse to incorporate.

Serve with fresh veggies, hunks of bread, multi grain crackers or pita chips I love FOOD SHOULD TASTE GOOD brand.

Toothpick Goodies

Stuffed Mushrooms

from sisters cafe

1-2 packages mushrooms

1 package crumbled turkey sausage

1 box cream cheese

green onions

garlic salt

butter

Clean mushrooms and remove stems. Saute stems in butter. Saute sausage, season with garlic salt. Add cream cheese, a handful of chopped green onions, and cooked stems. Spoon into mushrooms. Place in a buttered casserole dish, and bake at 350 for 20-30 minutes.

Saucy Meatballs

1/2 bag Italian Style Meatballs from Costco (or 3 lbs~approx. 70 meatballs) Or Make your own

12 oz of cocktail sauce

1 can whole cranberry sauce

1/2 c honey or Agave

1 c water

Combine ingredients (minus meatballs) in a pan and bring to a boil. Pour sauce over meatballs in a crock pot or large pot. Heat to boiling and simmer for 1-2 hours. Simmer longer if meatballs are frozen. Serve with toothpicks and enjoy!

Crock-pot-dippers

Turkey kielbasa cut into 1 inch slices

put into crock pot and cover with Stubbs BBQ sauce. YUM!

Green Chile Rolls

1 large can whole green chilies

Fat free cream cheese

green onions

reduced fat Mexican blend cheese

Hormel Natural Ham  deli meat slices

Pull chilies apart and lay flat on paper towel to dry out a bit.

Dice green onions

Mix cream cheese, onions, cheese in a bowl

Assemble by putting 1/2 slice of deli ham on top of the green chili. Put a dollop of Cream Cheese in the middle Roll and secure with a toothpick.

Bake for 15-20 mins at 350.

Main Dish I would make Pork or Chicken Honey Lime Taco Bar.

For the meat:

1.5 lbs pork or chicken, cooked and shredded (just cook in crock pot with 1 can broth and 1 packet onion soup mix and drain & shred)

Sauce:

1/3 c honey

1/4 c lime juice

1 Tb chili powder

1/2 tsp garlic powder

Combine Sauce and put both sauce and meat in the crock pot to keep warm.

Serve on Whole Wheat Fajita size tortillas or Steamed Corn Tortillas. Top with Mango Salsa From Pace or The Costco kind and shredded romaine, and guacamole.!

ENJOY!!!

Shortcuts

First I think I already posted about doing prep work ahead of time. But I also usually prepare meals on my Saturday Prep day. If I didn't say it already, I do all my grocery shopping on Thursday or Friday and then prep all my meals Saturday. Here are a list of my preps:
 Cut and wash fruits like strawberries, melons, grapes etc. Put some in containers and I freeze some for smoothies or to eat frozen (yumm frozen grapes and berries)
Cut and wash veggies- I dice and slice onions, peppers and then freeze some for quick meals later. I cut celery, cucumbers, sweet peppers, carrots, etc. and put in a take a long veggie platter. I pull this out with each meal or snack.
marinate my meats then on Sunday I have Rob grill all our Chicken or Burgers for the week.
cook my rice or noodles if you aren't using these until later in the week you can freeze them and pull them out to thaw the night before.
 make salsa, hummus, yogurt cheese.
Brown any Beef or Chicken Or make and bake meatballs. You can always freeze these too.
Then I assemble AS much of the meals as possible.
I always make more then I will need so I can freeze a portion and have another meal later in the month.
Make freezer meals!!!

If in the case you just don't have time,
Here are some quick throw together meals
You could even set these up buffet style and have everyone make their own.

Hoagie Pizza- Grab your fresh or frozen veggies, and grilled chicken. Slice a Whole Wheat hoagie in half and top with low sugar Tomato or Spaghetti Sauce. Top with veggies and Chicken and sprinkle with cheese. Bake for 10 Min's on 350 and I like to broil for about the last three so the top gets crusty!

Veggie Wraps- Top a whole wheat tortilla with Cream Cheese, Yogurt Cheese, Hummus or pureed Beans of your choosing mixed with a little garlic and onion. Put shredded carrots, cucumbers, sprouts, salsa, olives, sliced onion, sliced sweet peppers, little bit of reduced fat cheese and sunflower seeds or any assortment of these toppings on and wrap it up.

Cheese or Nut butter Toast- Low fat cheese or any nut butters you like on Whole wheat bread. I like to grill my Cheese under the broiler and sprinkle with McCormick Perfect Pinch Salad Seasonings. You can top the nut butter with bananas, strawberries or thinly sliced apples. Serve with Fruit, yogurt, veggies, etc.

Fruit and Nut Veggie Wraps- Strawberry cream cheese or Yogurt cheese spread on a whole wheat tortilla. Top with kiwi, mandarin oranges, strawberries, banana, blueberries, or any fruit you love. Sprinkle slivered almonds or crushed walnuts on top and roll!

Salad- Spinach, Romaine, tomatoes, mushrooms, artichoke hearts, cucumbers, peas, sliced eggs, sliced deli meat, sunflower seeds, almonds, dried cranberries or blueberries, almonds, chicken, low-fat dressing.

Baked Potato Bar-  Great for using up leftovers! Cottage cheese, chili, pulled pork, fat free sour cream, ham, beef stroganoff, salsa, taco meat, reduced fat cheese.

Hoagies- Wheat rolls, nitrate free deli meat like turkey or ham, sliced turkey breast, left over pot roast, veggies, olive oil mayo, mustard, guacamole, tomatoes, banana peppers, jalapenos, sprouts, red peppers, red onion, lettuce.

Nachos- Baked tortilla chips ( i bake my own tortillas to make them crispy). Grilled Chicken, Black beans, reduced fat cheese, jalapenos, fat free sour cream, Salsa!

Taco bar-  Chicken, ground turkey or extra lean ground beef, Left over pot roast, reduced fat cheese, salsa guacamole, salsa, lettuce, tomatoes, olives.

Hope this helps!!!

White Bean Chili

I totally just threw this together the other night with what I had on hand.

In a crock pot I put
2 cans of white beans
2 cans Rotel Tomatoes
1 can chicken stock
1 green pepper diced
1 onion diced
1 lb of lean ground turkey browned
I browned the turkey and peppers and onions together and added it to the pot.

Cook on low for 6 hours and top with fat free sour cream, cilantro, and low fat cheese. YUM

Homemade Wheat Bread

This recipe does have real sugar but not a ton. You can replace it with something else if you want.

Homemade Whole-Wheat Bread

Stir the following together and set aside:
1/4 cup warm water
1 tablespoon yeast
1 teaspoon sugar

In a separate bowl, mix together:
2 1/2 cups hot water
1/4 cup canola oil
1/4 cup sugar
3/4 tablespoon salt
3 cups whole-wheat flour

Add yeast mixture and mix for 5 to 10 minutes.

Next add:
1/2 cup potato flakes (optional)
3 to 4 more cups whole-wheat flour

Mix until the dough pulls away from the sides of the bowl.

Divide the dough into 2 loaves and place in bread pans coated with cooking spray. Let the dough rise until it doubles in size; if you're in a hurry, let it rise for about 30 minutes. Bake at 350 degrees for 20 to 25 minutes, until golden brown. Makes 2 loaves.

Recipe taken from "Tip-A-Day Guide for Healthy Living" by Melanie Douglass

This week's menu

Pork Fajitas
Turkey with Butternut squash
Chicken Tacos
Low Fat Creamy Mushroom Pasta
Stuffed Green Peppers
Classic Lasagna
Improv Turkey Burger

The exception not the rule.

I had someone write me and say the KISS diet was to unrealistic and unattainable. WHAT? Keep It SIMPLE and Satisfying! I think it is easy to get overwhelmed with "rules" and "guidelines". Take it to the basics, any improvements you make will benefit you and your family. I am by no means saying I am an expert on nutrition. I have however studied pretty religiously health and nutrition this past year and I have found no matter what this person says, or that person says, there are some simple truths to being healthy.
More Fruit and veggies
more water, less sugary drinks
whole grains
protein
healthy fats
Limit or eliminate white sugar, white flour, and processed food

That's it! Make good choices. You can make simple changes today! When you eat out or at someone's house load up on the healthy stuff they offer. Lean meats, fruit and veggies. If you MUST have something unhealthy, choose the best option of that, or have a few bites or share it with someone. If you REALLY are craving something have it ON PURPOSE. Eat it enjoy it and don't feel guilty. Remember I allow up to three little cheats per week or one large cheat per week. If you make healthy choices most of the time you can have little treats occasionally. LIFE is to be Enjoyed not Just Endured!

Muesli

So this is really forgiving and easy to make.
1/2 Cup Dry rolled oats
1/2 cup Low-fat or fat free yogurt- I use Greek because it has a milder flavor(not so tangy) and it has twice as much protein. I like Fage (fa-yeeh) brand. I have found it at Target and Whole foods.
1 tsp Vanilla with out added sugars. I like Tone brand found at Sam's club. a big bottle is $5 for real Vanilla made with only alchol and vanilla beans.
Splash of skim milk or Keifer. Keifer is like drinkable yogurt.
Here is where you can get creative. You can add dried unsweetened fruit, nuts, seeds, granola, honey, maple syrup, frozen berries.
Mix and let sit for about ten minutes. You can also put in the oven for about ten minutes on warm.

I have found a GREAT cereal for this. It is sold at any local store (Maceys, Dans, Harmons, etc.) It is called Dee's Cereal. It is found usually in the breakfast freezer section or I have seen it at macey's by the eggs. It has all the dry ingredients i just listed in the bag already for you. Just add the wet stuff! It is pricey so if you are going to eat this a lot (daily) I would just make it myself.

SCRAMBLED BURRITO

Breakfast Ideas!

Breakfast Burritos
Fritata or Omelet
Yogurt parfait
Muesli
Smoothie with Protien Powder
Oatmeal
Kashi go lean with Berries
Peanut Butter Toast with fruit
Healthy Muffins

Make sure you eat a lean protein with your complex carbs!

White bean Chicken Chili

I got this from the Eat Clean diet cook book. I added everything to a crock pot and cooked on low for 8 hours. The perks of having a prep day is that you can literally throw things together.

White Bean Chicken Chili

2 Vidalia onions chopped
4 Poblano Chilis- chopped
3 ribs of celery –chopped
1 large leek, white only
6 garlic cloves
2 tablespoons of cumin
4 tablespoons of fresh basil
1 tablespoons of fresh rosemary
1 tablespoon of extra virgin olive oil
sea salt and ground pepper
8 cups of low-sodium chicken stock
3 cups of white beans- used canned beans
4 chicken breasts – boneless, skinless, cooked and and cubed
Juice of 2 lemons
Juice of 2 limes
1/2 cup chopped fresh cilantro leaves
1 bunch of green onions chopped

In a large dutch oven, place olive oil, garlic, chiles, onions, celery, leeks, cumin, basil, rosemary, sea salt and black pepper. Cook over medium heat until onions become translucent- about 10 minutes.

Add chicken stock and beans and chicken and bring to a boil. Reduce heat and simmer for 40 minutes. Add lime and lemon juices, cilantro and green onions.

Almond Green Beans

Almond Green Beans
Ingredients:

• 1 lb. fresh green beans, washed and trimmed (I used Frozen)
• 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

Boneless Pork Ribs

Ingredients For Marinade

• 3 Tbsp / 45 ml best-quality olive oil
• 1 1/2 Tbsp / 22 ml balsamic vinegar
• Juice of one fresh lime
• 1 tsp / 5 ml chili powder
• 1/2 tsp / 2 1/2 ml paprika
• 1 large onion, chopped into thick pieces
• 2 garlic cloves, pressed or minced
• 1 tsp / 5ml cayenne pepper
• Sea salt, to taste
• Freshly ground black pepper, to taste
We like to tenderize with a mallet and Marinate over night. Grill and top with Naturally sweetened BBQ sauce. (I like Annie's brand)

Whole Wheat Angel Hair Pasta with Sauteed Multicolored Peppers

Whole Wheat Angel Hair Pasta with Sauteed Multicolored Peppers
2 Cups diced cooked chicken or turkey

2 cups of peppers: a combo of red, yellow and/or orange,  sliced in thin strips

½ cup chopped onion

1 cup halved grape tomatoes

8 ounces of whole wheat angel hair

¼ cup fresh basil chiffonaded

¼ cup parsley

1/8 cup olive oil

2 teaspoon salt, 2 teaspoon black pepper

1 teaspoon crushed red pepper

¼ cup freshly grated parmesan

large handful of baby spinach, optional

1. Bring pasta water to a boil, seasoned with salt.
2. In nonstick pan, over medium heat, saute onion and peppers in the olive oil.  Season with salt and pepper.
3. When tender, add tomatoes. With tongs, remove pasta from water and add to pan. (The pasta water is good for thickening sauce.)
4. Add spinach and crushed red pepper.
5. Add more salt and pepper if necessary.
6. Top with parmesan to taste and sprinkle basil on top.

Turkey, Artichoke and Pesto Panni with Sweet Potato fries

Good Quality Whole wheat Bread. I like Aspen Mills. I get it at Costco or Sam's
Sliced Real from the Bird Turkey
Jarred Marinated Artichokes
Pesto (we get ours at costco)
Low fat Provolone Cheese

Assemble and spray with oilive oil. Place in non stick pan put a heavy pot on sandwich and cook until golden brown and flip and cook the other side.

Sweet Potato Fries
Ingredients:

• 2 sweet potatoes (1 pound)
• 2 tbsp. olive oil
• 1 tsp. sea salt
• 1/2 tsp. dried oregano
• 1/2 tsp. paprika
• 1/4 tsp. ground black pepper

Directions:

1. Preheat oven to 425 degrees Fahrenheit.  Place a non-stick baking sheet in the oven.
2. Peel the sweet potatoes.  Cut into 3-inch long and 1/4-inch wide sticks.
3. Toss the potato sticks with the oil, sea salt, oregano, paprika and black pepper.
4. Spread the sticks on the baking sheet and bake for 15 minutes.
5. Turn the sweet potato fries after 15 minutes and bake approximately 15 minutes more or until a light brown.  Be careful when turning because the sticks will be soft

Tips for Crispy Sweet Potato Fries
Sweet potato fries can be a little tricky in terms of getting them to turn out crispy.  Try these tips for crispy sweet potato fries:

• Be sure your baking pan is not “over crowded” and that the sticks are spread out as much as possible.  Use two baking sheets if necessary.
• Do not bake sweet potato fries with any other foods in the oven.
• Lining the baking sheet with parchment paper or aluminum foil (shiny side up) seems to turn out crispier fries.  Using parchment paper or foil also prevents the fries from sticking as well.
• After baking for 30 minutes, if the fries are not as crispy as you’d like, take them out of the oven and loosen with a spatula.  Return to the oven and bake another 5 minutes.

Thai Peanut Lettuce wraps

Thai Peanut Lettuce wraps
Filling:
Chicken, Tofu, Ground turkey or Extra lean ground Beef
1 tbsp Sesame oil
1 tbsp Soy Sauce (low-sodium)
1 bag of coleslaw mix
3-4 celery stalks
1 bunch of green onions
1 portabello mushroom diced
sesame seeds for garnish
1 head of Romaine lettuce Torn in big leaves and washed


Dipping sauce
4 tbsp (or one per person eating) Natural Peanut Butter
1/2 tbsp Chinese Chili sauce (less if you don't like hot)
1 tbsp Sesame oil
1 tbsp skim milk
Mix and Dip!

Tear leaves, wash and set aside to dry out on paper towels. Cook meat in sesame oil and soy sauce. Add more to taste if needed. When meat is almost done, add veggies and cook until veggies are semi-soft. (not mushy) Fill wraps with 1/3-1/2 cup mixture and dip into sauce or pour some sauce on top.

Spinach Strawberry salad with Chicken and Blueberry-Lime dressing

Spinach Strawberry salad with Chicken and Blueberry-Lime dressing

Salad
1 bag of spinach or2 for a larger family
sliced strawberries
chopped walnuts
Reduced fat Feta or fresh shredded Parmesan

Chicken
Marinate in
1/4 cup olive oil
1 tbsp balsamic vinegar
2 cloves fresh garlic
1 Tbsp fresh parsley or cilantro
Then bake or grill


Dressing
1 1/2 tbsp Agave Nectar
1/4 C Fresh Lime juice
1/4 cup olive oil
pinch of sea salt
handful of dried blueberries

Assemble salad ingredients and top with warm sliced chicken top with dressing and fall in love!!!

This week's menu

Strawberry spinach salad with Chicken and blueberry-lime dressing
Thai Peanut Lettuce wraps
Turkey, Artichoke, and Sundried Tomato pesto Panni
Whole Wheat Angel Hair Pasta with Sauteed Multicolored Peppers
BBQ Boneless Pork Ribs with Almond green beans
White Bean Chicken Chili

Since we are trying to limit our intake of unhealthy fats like cheese and sour cream, here is something I just found out about!

Yogurt Cheese

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YIELD: 1 cup
PREPARATION TIME: overnight
COOKING TIME: 0 minutes

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Details

Yogurt cheese is one of the most versatile foods you can have in your kitchen! You can use it as a replacement for cream cheese and sour cream and you can use it to make spreads, dips, whipped cream and cake frosting!
Originally from The Eat-Clean Diet® Cookbook

Ingredients

• 2 cups / 480 ml low-fat plain GREEK yogurt with NO gelatin

1. Place yogurt in a fine mesh sieve or colander lined with two layers of cheesecloth. Place the sieve over a large bowl to catch the liquid that drips out of the yogurt. Place this set-up in the refrigerator and let stand overnight.
2. Discard the liquid in the bowl below and you are left with rich, creamy yogurt cheese in the cheesecloth.

I have flavored mine with fresh garlic and chives to be like cream cheese. I can't wait to see how the other things taste.

Best Dern Chili EVER!

Ok so I don't care too much for chili, but this was A.MA.ZING!
1 Can of Low sodium fat free chicken broth
1 can of kidney beans
1 can of great white beans
1 can of black beans
1 can of pinto beans
1 can of corn
1 can of tomato soup (sugar-free)
2 cups salsa
1 onion
1 carton of cherry tomatoes
3 celery stalks
2 big carrots
3 gloves of garlic
1 green pepper
1 tbsp chili powder
Sea Salt to taste


optional
1 lb. ground turkey breast or extra lean ground beef browned and seasoned


Optional Toppings
Guacamole
Yogurt Cheese
fresh cilantro
"clean" tortilla chips

Start by dicing all fresh veggies (except tomatoes) and sautee them in 1 tbsp olive oil until just soft. While those cook add all other ingredients to a crock pot. When veggies are done add to crock pot and cook on low for 6-8 hours. YUMMY!!!

Best Chicken Tacos!!

I used Grilled chicken and topped it with homemade Guacamole and Homemade salsa. Put it on top of corn tortillas and squeezed some lime juice on top! YUM!

Here is a recipe too!
Chicken dice and cook in a little olive oil and fresh garlic.
Cut 1 onion and some cilantro (i like lots) Cook them just to take the bite off.

Make guacamole using 1 garlic clove, 1 Avocado, some chili powder and squeeze 1/4 of a fresh lime on it.
Smash it and stir.

Salsa I use red and green peppers, 1 jalapeno unseeded, tomato, 2 cloves of garlic, 1 onion, and sea salt. SO GOOD!

Wrap your tortillas in a wet paper towel and microwave for 30 seconds they will be soft and not break.

ENJOY!!!

TRIGGERS!!

Ok so we all have foods we CAN'T stop eating! Even healthy things you can overeat! My triggers are chips and crackers. I LOVE them. I can really overeat them if I am not careful. I try to not keep them in the house. I will get them about once a month and then that is it. My favorite chips are FOOD SHOULD TASTE GOOD brand. Really all flavors. They have good for you ingredients and no yucky stuff. Salsa, hummus, cheese, whatever! My favorite Crackers are Triscuits. PLAIN. Really if I get the flavored ones I AM IN TROUBLE! Watch your trigger foods and save them as treats.

Things I eat everyday

Guacamole- as dip, on wraps or sandwiches, as salad dressing. You can have a whole avocado per day so use it up!
Hummus-as dip or a spread. Or be like Ava and eat it by the handful!
Nut Butter-on sandwiches like peanut butter with strawberries or banana slices or almond butter and thinly sliced green apple. Or as dip for celery, apples, bananas.
Berries-in salads, smoothies, or on top of cereal or yogurt.
Salad- I try to eat at least one salad meal per day. Top with chicken, beans, nuts, lots of veggies. If you think you don't like a certain veggie hide it in a salad!
Eggs-in sandwiches, on salad, in wraps, yum!
Chicken or Turkey(NOT DELI MEAT!) In salad, on sandwiches, as "Dippers", just grilled or baked.
Nuts-On salad, by themselves, in trail mix, in my muesli, they are so great for pack and go. You can have two servings per day (including your nut butter)
Ground Flax Seed- This is so good for digestion or getting omega 3's. Put in on cereal, in smoothies, in cooking, in a wrap.
Veggies- any and all! I put as much as i can in my sandwiches, salads, on burritos, just as a side steamed, raw with dips.
Other fruits- grapes, bananas, apples, clementines, seem to be the most versatile.
KISSes!

Your kids can and SHOULD eat like this too.

Your kids can only benefit from eating the KISS way too! KISS is not a diet, it is a LIVE it! Getting that junk out of our bodies only can help them! So how do you incorporate it for them?
 ~Holidays or at other people's houses. EDUCATE them on healthy choices. Help them make good choices. Give them 75% or darker chocolate in their easter baskets or stockings along with healthy trail mix, granola bars and lots of fun ACTIVE things. Balls, Jump-Rope, Bubbles, Hopscotch Puck etc. If they have to have candy let them choose one or two pieces and give the rest to the garbage can.
~Let your friends and family know that your family doesn't drink soda or sugar juice. Water is always best, but if you must have juice, make sure it is 100% and water it down. Send your kids with snacks for a sleepover or playdate! They can be a good influence on their friends.
~Pack a healthy cooler lunch for them too. Have them eat at recess and lunch if possible. Make a peanut butter sandwich on whole wheat bread and slice up strawberries or bananas instead of jams or jellies. Make a tuna or chicken wrap with plain greek yogurt and a little vinegar instead of mayo lots of lettuce and veggies, Crackers and cheese and fruit kabobs, Pasta salad with lots of veggies. Pack veggies and healthy dip like hummus. Fruit and nuts.
~Let them help you in the kitchen. They are more likely to eat what they help make.
~Let them choose a new fruit and veggie at the store and help find a reicpie to use it in.
~Make it fun! Take them to the farmers market or a co-op, or local farm. When they have a fun experience they equate happy feelings with eating good.
~Keep healthy snacks within their reach. Bottom shelves of your fridge should have healthy cut fruit and veggies, dip, low fat cheeses and easy to assemble snacks. Keep a snack shelf in your pantry with healthy unsweetened dried fruit, nuts, low sugar jerky, triscuits or melba toast, granola bars
~Make things ahead and freeze them. Smoothie popcicles and Muffins work well for this.
~Make it interesting. Color, flavor, texture make it fun.
Best of luck! KISSes!

YUMMY GOODNESS!

So, I just had my first bite of an ideal "Eating Clean" snack, or quick breakfast. It would be complete with some chopped strawberries or a sliced banana, but WOW! I am eating Ezekiel Bread with Natural Peanut butter and it is SO GOOD! I was skeptical I will admit. I have been a peanut butter lover my entire life! When you read the back of regular peanut butter, it has LOTS of ingredients besides peanuts. Adams ingredient list? Peanuts! That is all! And although it is not sweet like normal peanut butter, it is savory! It tastes like well, PEANUTS! This bread is also A-MA-ZING! It have seen it a million times, but was frankly confused by it. It is found in the freezer of your local Whole Foods or Organic section of the regular supermarket. I didn't understand how to use it since it is frozen. I am blonde sometimes, so give me a break! You just take out a few pieces each night for what you will use the next day and It is ready to eat! I haven't tried it un-toasted yet so I am nervous about that. I got the sesame kind since I am OBSESSED with any and all things sesame. It is dense and filling. The texture is great and the flavor is hearty. I love it! Ava ate some too! She seems to love it! I have tried almond butter too, which is a different taste. I haven't found the perfect combination for it, but when I do you better believe I will let you know! Happy KISSING!

Green Chile Chicken Enchiladas

eatcleandiet.com

Ingredients
•1/4 c. taco seasoning mix
•10 oz. can mild green chile enchilada sauce
•4.5 oz. can chopped chiles
•10 corn tortillas
•2/3 c. water
•1 c. low fat cheese (optional)
•2 chicken breasts

Instructions
Preheat oven to 400 degrees. Cook chicken breast in water until done. Remove and shred. Add back to skillet and combine water and taco seasoning mix. Warm up tortillas in microwave for about one minute. Spoon 1 Tbs. prepared chicken onto each of the 10 tortillas. Spoon 1 Tbs. sauce and chiles onto each tortilla. Fold and place into oven safe dish. Pour remainder of sauce and chiles onto the folded enchiladas. Sprinkle cheese (optional). Bake for 20 min.

Yield: 5 servings
Preparation Time: 25 minutes
Cooking Time: 25 minutes

Taco Salad with Chunky Tomato Dressing

eatcleandiet.com

Ingredients
•For the meat:
•3/4 lb. lean ground turkey breast WHITE
•2 cloves garlic, minced
•1 (15.5 oz.) can of black or kidney beans, drained and rinsed
•1 tbsp. chili powder or Mrs. Dash chili and lime no-salt seasoning, if available (this is my new fav)
•1/4 tsp cayenne pepper, plus more to taste (any pepper will do)
•1/3 c. water


•For the dressing:
•4 med. tomatoes, diced (I Used LOW sodium canned)
•2 tbsp. olive oil
•2 tbsp. lime juice (fresh is best)
•1/2 tsp. sea salt, optional for sodium watchers
•1/4 tsp freshly ground black pepper

•For the salad:
•2 hearts romaine lettuce, chopped
•1/2 c. grated reduced fat cheddar

Instructions
To prepare the meat, heat a large skillet over a med-high heat. Add the beef and cook until no longer pink, stirring occasionally and breaking the meat up with the spoon. Add the garlic and beans and cook for 2 min. more. Add the chili powder, cayenne, and water adn stir until well combined andsome but not all of the liquid has been obsorbed. Remove from heat and allow the mixtrue to cool slightly. Meat mixture may be prepared up to 3 days ahead and stored in an airtight container in the refrigerator.

To make the tomato dressing, in a med. bowl, combine tomatoes (with their juices), oil, lime juice, salt, and pepper. Dressing may be prepared up to 2 days ahead and stored in an airtight container in the refrigerator.

Place 2 cups of lettuce on each plate or in a lunch container. Top each serving with 1c. of the meat mixture then sprinkle with 2 tbsp. cheese. If making to-go, pack 3/4 c of the tomato mixture in a separate sealable container and put about 8 chips in a separate bag. Right befor eating, pour a portion of the tomato mixture with the liquid on top of each salad
Yield: 4 servings

Eat-Clean Egg Salad

Ingredients

• 1/4 cup / 60 ml fat-free cottage cheese
• 1 Tbsp / 15 ml skim milk
• 1 tsp / 5 ml mustard
• 4 hardboiled egg whites, diced
• 1 hardboiled yolk
• 2 Tbsp / 30 ml chopped green onion
• 2 Tbsp / 30 ml chopped celery
• Dash curry powder
• 1/4 tsp / 1 ml sea salt

Preparation

1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
2. Blend remaining ingredients except egg whites with cottage cheese mixture.
3. Add diced egg whites to cottage cheese mixture. Mix well.

Serve on Whole Wheat Bread. I used Ezekiel bread. I also added lettuce and pickles.
Serve with Baked sweet potato or baked potato fries.

Peel skin, slice in 1/4 inch slices, boil for 5 mins, drain and dry, brush with olive oil, sprinkle seasonings (sea salt for potatoes, cinniman for sweet potatoes,) bake 350 for 20 mins and turn and then another 20 mins


Rating: 4 stars!

Chili Chicken Kabobs

eatcleandiet.com

Ingredients

• 3 Tbsp / 45 ml best-quality olive oil
• 1 1/2 Tbsp / 22 ml balsamic vinegar
• Juice of one fresh lime
• 1 tsp / 5 ml chili powder
• 1/2 tsp / 2 1/2 ml paprika
• 1 large onion, chopped into thick pieces
• 2 garlic cloves, pressed or minced
• 1 tsp / 5ml cayenne pepper
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 1 lb / 454 g boneless skinless chicken breast*, cut into 1 1/2 inch / 4-cm pieces

*NOTE: Use pork, beef or bison tenderloin or turkey as alternative kabob meats. A sturdy, meaty fish such as salmon works well here, too.

Preparation

1.In a small bowl whisk together the olive oil, vinegar and lime juice. Season with chili powder, paprika, cayenne pepper, salt and pressed garlic.
2.Place the chicken in a shallow baking dish with the sauce and stir to coat.
3.Preheat the grill to medium high. Thread the chicken onto the skewers, alternating with chopped onion pieces. Discard the marinade.
4.Lightly oil the grill grate. Grill the skewers for 10 to 15 minutes or until the chicken juices run clear.

We will alternate meat with cut peppers, mushrooms, onion and zucchini.

Connie’s Turkey Guacamole Burgers

This comes from eatcleandiet.com. I Don't know Connie, but this is delicious!
Guacamole Spread

• 2 avocados
• 1 tsp / 5 ml garlic powder
• ½ tsp / 2.5 ml freshly ground black pepper
• 2 jalapenos, chopped finely
• ½ white onion, chopped finely
• 1 cup / 240 ml cilantro, chopped finely
• Juice of one lime


Burgers
(I used the jennie-o frozen turkey burgers)

• 2 lb / 900 g lean ground turkey
• 4 tsp / 20 ml ground cinnamon
• 1 tsp / 5 ml garlic powder
• 1 tsp / 5 ml freshly ground black pepper

• 6 Ezekiel or whole-grain buns

Preparation

Guacamole Spread

1.Cut avocados in half. Remove the pits and scoop flesh into a medium-sized bowl.
2.Add garlic powder, black pepper, jalapenos, white onions, cilantro and lime juice to the bowl.

3.Mix all ingredients until just combined. Do not overmix.

4.Cover and refrigerate for at least an hour before serving.

Burgers

1.Preheat your barbeque to medium-high heat.

2.Add turkey, cinnamon, garlic powder and black pepper to a large bowl.

3.Mix the turkey and spices with clean bare hands.

4.Divide the mixture into 4 parts and shape into flat patties.

5.Lightly coat the hot grill with oil and add the patties.

6.Grill patties for 7 to 9 minutes on each side or until cooked through.

7.Serve burgers on a lightly toasted bun with 1 Tbsp of Guacamole Spread and enjoy!

Menu for Jan.3-7

Monday
Connie's Turkey Guacamole Burgers
Tuesday
Chili Chicken Kabobs
Wednesday
Eat-Clean Egg Salad
Thursday
Taco Salad with Chunky Tomato Dressing
Friday
Green Chile Chicken Enchiladas

We have started Eating Clean. It basically means we cut out anything processed, white sugar and flour, and as organic as possible. Things shoud be as close to what they are nautrally. Whole grains, fresh fruit and veggies, lean protein. I will let you know how it goes. Here is our menu for the week! I will post the recipies to follow. Happy Eating!

Let's Review!

Ok so I am going to review the KISS diet. I have revved it up a bit. Here are the basics
~No Processed foods.
~No Preservatives and Chemicals (if  you can't pronounce it don't eat it)
~As few ingredients as possible.
~As close to Nature as possible.
~NO WHITE SUGAR (you can by all means use natural sweeteners. NO ARTIFICIAL!)
~NO WHITE FLOUR (NO enriched, bleached, etc.)
~Fruit or Veggie or BOTH! At every meal
~Eat every 3-4 hours to keep your metabolism up!
~Limit your breads(bread, crackers, pasta, grains) to 2-4 servings per day. Example of a serving two peices of bread, one whole tortilla or two small tortillas, one whole pita, a cup of rice or grains, one small bagel. You could break this up and eat an open faced sandwich, a half a pita, one half a bagel etc.
~You are allowed three cheats per week with the goal of cutting back to one. Cheats should be the very best option of said naughtiness!
~Makeover your recipes to be as healthy as possible. Add veggies and fruit where you can. Low fat and reduced fat ingredients.
~DRINK LOTS OF WATER! 80 oz. per day if possible!
~3 healthy fats per day. Avocado, Nuts, Olive Oil, ground flax, fish, fish oil, omega 3s!
~Limit unhealthy fats to one or two per day like cheese, butter, dressings etc. Use as little as possible.
~Have access to healthy food at all times. Pack a cooler when you go on errands, Keep things in your bag or purse, have healthy things stored in the car. Good choices are unsalted nuts, Beef jerky, dried fruit, Larabars, homemade granola bars, trail mix, fruit,string cheese.
~Remember we are keeping things simple!!! Don't stress! If it is too hard you won't do it!
~Don't eat things you don't like. Try to find the healthy choices you like. I will say you have to try a lot of brands before finding one you like. I have tried some NASTY stuff. If you hate the thought of putting it in your mouth DON'T! I hate oatmeal! HATE! I have found that I can eat it in things though and still have the healthy benefits. Oatmeal pancakes, smoothies, granola, granola bars, and my favorite is to mix it with yogurt, vanilla, and frozen berries. Find a way you can enjoy what you don't love!
~Try to eat at home as much as possible. When you go out choose healthy options. If you know you are going out, PLAN AHEAD! Look at menus online and decide what you will get before you get there. OR Get the EAT THIS NOT THAT books!!!
~Buy in bulk! We shop at Sam's and Costco. We get great deals on fruits and veggies.
~Prepare ahead of time. Have a prep day where you cut veggies, boil noodles, cook rice, grill chicken, cook your meat, assemble your foods for the week. Then making food is easy! You have no excuse that you don't have time to make healthy food. Or buy it already cut up too!
~Try new recipes that are healthy! You may find a gem! THAT is what I am here for! To share my yummy goodness!

Ok Any questions? Just ask!

Welcome!!!

This is going to be my New COOKING blog! I want to share with you all the yummy recipies I will be making as I learn to make delicious nourshing food. I have always laughed when we pray for things like donuts and cookies to "give us strength and nourishment". I am going to try to find recipies that incorporate nutrition, and still satisfy that need for satisfaction! I will Keep it Simple and Satisfying too!!! WELCOME!