Saturday, February 26, 2011

Clean Eating Very Veggie Meatloaf

Makes 12 servings
As you may have noticed, I pretty much find a way to sneak vegetables into everything :-) Carrots are especially versatile and, in this recipe, they actually make for a much moister meatloaf. When I make this we literally have to limit Colwynn because he would eat the entire loaf if we let him. When given the choice between a third helping of meatloaf or dessert, he actually chose the meatloaf. Is that weird?


Ingredients:
  • ½ cup egg whites
  • ¼ cup water
  • 2 12oz packages frozen broccoli (or 2 cups pureed)
  • 1 medium onion, chopped fine
  • 1 tsp olive oil
  • 1 tsp minced garlic
  • 2 lbs ground turkey
  • 4 large carrots, peeled and grated
  • 1 ½ cups whole wheat bread crumbs
  • ½ tsp pepper
  • ½ tsp dried thyme
  • 2 tsp Dijon mustard
  • 1 tsp cider vinegar
  • 1 tsp molasses
  • 1 tsp sucanat (you can use turbinado/brown sugar instead but it won't be "clean") (*Instead of the vinegar, molasses, and sucanat you can use 2 tsp Worcestershire sauce but read the label carefully for any ingredients you want to avoid, like high fructose corn syrup)
  • 1/3 cup ketchup (again, read the label)
Glaze:
  • ½ cup ketchup
  • ¼ cup sucanat (you can use turbinado/brown sugar instead bit it won't be "clean")
  • 4 tsp cider or white vinegar
ONE: Cook the broccoli according to the package directions. Place egg whites and water into a blender or food processor and add broccoli a little at a time. Puree until mostly smooth.

TWO: In a small skillet over medium-high heat, cook onion and garlic in olive oil with a dash of salt until softened, about 5 minutes. Combine with remaining ingredients in a large bowl and mix thoroughly with your hands. Stir the glaze ingredients together.

LARGE LOAF: Preheat oven to 350. Spray two 9x5 inch loaf pans with cooking spray. Press half of the mixture into each pan. Brush ¼ of the glaze over the top of each meatloaf. Bake for 45 minutes, brush with remaining glaze, and continue to bake an additional 20 minutes or until cooked through. Let cool at least 20 minutes before slicing into 6 slices per loaf (about 1 ½-inch-thick pieces). Serving size is 1 slice.

MINI LOAVES: Preheat oven to 375. Spray two min-loaf pans with cooking spray. Press ½ cup of mixture into each loaf section. Spread each mini loaf with about 1 tsp of glaze and bake 25 minutes. Spread each loaf with another tsp of glaze and bake an additional 5 minutes or until cooked through. Remove from oven and let sit 5 minutes before serving. Serving size is about 1 ½ mini loaves.

MUFFIN LOAVES: Preheat oven to 375. Spray two 12 serving muffin tins with cooking spray. Place 1/3 cup mixture into each muffin cup and top with a scant tsp of glaze. Bake 20 minutes, spread each muffin loaf with another scant tsp of glaze, and bake an additional 5 minutes or until cooked through. Remove from oven and let sit 5 minutes before serving. Serving size is 2 muffin loaves.

Freeze using the flash freeze method.

NUTRITION INFO:

Per Serving - 238 Calories (60 Calories from Fat), 7g Fat, 2g Saturated Fat, 53mg Cholesterol, 466mg Sodium, 22g Total Carbohydrates, 3g Dietary Fiber, 8g Sugars, 19g Protein, 83% DV Vitamin A, 52% DV Vitamin C, 11% DV Calcium, 13% DV Iron

:)
Posted by ~Briony at 11:39 PM 1 comments
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Grocery List with Coupon Matchups for MM 2/21

Produce
  • Bag of spinach (or 9oz box frozen)
  • 2 medium zucchini ($1.49/lb)
  • 2 medium yellow squash ($1.49/lb)
  • 6 oz sliced white mushrooms (12 oz pkg., 2/$5)
  • 1 red bell pepper($2.49/lb)
  • 1 yellow bell pepper ($2.49/lb)
  • 1 red onion
  • 1 yellow/white onion
  • 1 head of garlic
  • Minced garlic or 2 cloves
  • 2 cups kale
  • 8 medium peaches ($1.99/lb)
  • One bunch asparagus ($2.49/lb)
  • Avocado (optional for soup)
  • Cilantro (optional for soup)
Bakery
  • 2 whole grain French breads
    -$1.50 off Publix bakery bread wyb 6 Hunt’s tomato sauces or pastes Publix coupon Italian Days Coupon Found In Store
  • 12 slices whole grain bread
    -$1.50 off Publix bakery bread wyb 6 Hunt’s tomato sauces or pastes Publix coupon Italian Days Coupon Found In Store
    OR
    Pepperidge Farm Whole Grain Bread 24 oz, BOGO $3.89
    -$0.50/1 Pepperidge Farm Breads or Bagels 2/13/2011 SS Insert (exp 4/10/2011)
    -$0.75/2 Pepperidge Farm Breads or Bagels 2/13/2011 SS Insert (exp 4/10/2011)
    -$1.50 off Publix Produce WYB Pepperidge Farms Whole Grain Bread – Healthy Beginnings Publix Booklet
Grocery

Spices
-$0.55/1 McCormick Spice – Healthy Beginnings Publix Booklet
  • Cumin
  • Italian Seasoning
  • Dried Rosemary
  • Cinnamon
  • Nutmeg
  • Dried Parsley
  • Dried Minced Onion
  • Dried Minced Celery
  • Thyme
  • Sage
Meat
  • 4 boneless pork chops ($3.99/lb)
  • 6 boneless, skinless chicken thighs ($2.99/lb)
Dairy
Frozen
Posted by ~Briony at 2:33 PM 0 comments

Grocery List without Coupon Matchups for MM 2/21

Produce
  • Bag of spinach (or 9oz box frozen)
  • 2 medium zucchini
  • 2 medium yellow squash
  • 6 oz sliced white mushrooms
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 red onion
  • 1 yellow/white onion
  • 1 head of garlic
  • Minced garlic or 2 cloves
  • 2 cups kale
  • 8 medium peaches
  • One bunch asparagus
  • Avocado (optional for soup)
  • Cilantro (optional for soup)
Bakery
  • 2 whole grain French breads
  • 12 slices whole grain bread
Grocery
  • Balsamic vinegar
  • 1 14.5oz can diced tomatoes with juices
  • Lime juice
  • 1 32oz carton all natural low sodium reduced fat chicken broth (4 cups)
  • Small Container Chicken Broth (1/2 cup needed)
  • 2 cans black beans
  • 2 6oz cans Basil, Garlic, and Oregano tomato paste
  • Dijon mustard
  • Apple cider vinegar
  • Soy sauce
  • Honey
  • Whole wheat bread crumbs (or loaf of bread to make your own)
  • Sucanat
  • Agave nectar (can use honey)
  • Lemon juice
  • Sliced almonds (optional, need 2/3 cup)
  • Whole Wheat Flour
  • Rolled oats
  • 1 packet unflavored gelatin (optional for yogurt)
  • Nonfat dry milk (optional for yogurt, need 1/3 cup)
Spices
  • Cumin
  • Italian seasoning
  • Dried rosemary
  • Cinnamon
  • Nutmeg
  • Dried Parsley
  • Dried minced onion
  • Dried minced celery
  • Thyme
  • Sage
Meat
  • 4 boneless pork chops
  • 6 boneless, skinless chicken thighs
Dairy
  • 1 6oz package reduced-fat turkey pepperoni
  • 2 cups part-skim mozzarella cheese
  • 2 cups 2% cheddar cheese
  • Butter (need ¼ cup)
  • Half gallon of reduced fat chocolate soy milk
  • ½ cup plain yogurt
Frozen
  • 3 12oz packages frozen broccoli
  • 1 lb boneless, skinless chicken breasts
Posted by ~Briony at 2:17 PM 0 comments

Grocery List without Coupon Matchups for MM 2/14

Produce

  • 4 large onions
  • Head of garlic or jar of minced garlic
  • 4 packages of Baby Portobella Mushrooms
  • 1 cup cauliflower florets
  • 1 bag fresh spinach
  • 2 green bell peppers
  • 3 red bell peppers
  • 1 bag fresh kale
  • 2 medium zucchini
Dairy
  • 1 bag shredded cheddar cheese
  • Eggs
Meat
  • 1 ½ lbs pork loin country style ribs
  • 1 package mild Italian sausage
  • 1 lb 93% lean ground turkey
Grocery
  • Olive oil
  • Whole wheat pasta
  • 1 6oz can tomato paste
  • Chile powder
  • Cumin
  • Sea salt
  • Black pepper
  • Rosemary
  • Thyme
  • Cinnamon
  • Nutmeg
  • 32oz carton Chicken Broth
  • Bottle of dry red wine
  • 28oz can diced tomatoes
  • 3 15oz cans diced tomatoes
  • 12 small corn tortillas
  • Ketchup
  • Large bag of brown rice
  • Parmesan cheese
  • Chopped walnuts
  • Small bag of chocolate chips
  • Baking powder
  • Baking Soda
  • Sucanat (look in the organic section of the baking aisle. You can use turbinado or brown sugar instead if you can’t find it)
Posted by ~Briony at 2:15 PM 0 comments

Grocery List with Coupon Matchups for MM 2/14

Produce

  • 4 large onions (Sweet Onions, $.99/lb)
  • Head of garlic or jar of minced garlic
  • 4 packages of Baby Portobella Mushrooms ($1.69)
  • 1 cup cauliflower florets (Eat Smart Vegetables, 10 or 12 oz, $1)
  • 1 bag fresh spinach
  • 2 green bell peppers ($1.49/lb)
  • 3 red bell peppers ($2.49/lb)
  • 1 bag fresh kale
  • 2 medium zucchini ($1.49/lb)
Dairy
Meat
  • 1 ½ lbs pork loin country style ribs ($2.99/lb)
  • 1 package mild Italian sausage ($2.99/lb)
  • 1 package Jenny-O 93% lean ground turkey, 20 oz, ($2.99)
Grocery
Posted by ~Briony at 2:10 PM 0 comments

Thursday, February 24, 2011

Homemade Whole Wheat Bread Crumbs

Bread crumbs are a really versatile ingredient. You can use them in meatloaf and meatballs, to bread meat and fish, and to sprinkle on top of baked veggies for an a gratin effect just to name a few. But finding whole wheat bread crumbs can be tricky. My store almost never has them and, when they do, they're ridiculously expensive. So I figured, why not just make my own.

What you'll need:
  • 6-12 slices of whole grain bread, at least one day old (I save the ends from our sandwich bread in the freezer in a bag until I have a collection)
  • Cookie sheet
  • Food processor or blender
  • Gallon-size freezer bag

ONE: Preheat the oven to 300. Lay the bread slices out in a single layer on an ungreased baking sheet. Bake 10-15 minutes, turning over once in the middle, until the bread is dried out and crispy.

TWO: Break the slices of dried out bread into smaller pieces and throw them in your food processor or blender (if using a blender, you might want to only do one or two slices at a time depending on how good yours is). Grind until they reach the desired texture.

THREE: Store in an airtight freezer bag in your pantry. They last forever. If you go to use them and they seem a bit stale, just spread them on a baking sheet and toast them in the oven at 300 for a few minutes.

I usually grind mine until they are mostly fine bread crumbs with a few bigger chunks. If I need really fine bread crumbs, I will either regrind a small batch in my coffee grinder (we don't drink coffee so our coffee grinder is solely used for grinding nuts, seeds, and grains) or use my colander to separate out the big chunks. (I actually got the colander idea from my Mother-in-Law. She uses her colander to remove all the dust and crumbs from the last bit of cereal in the box, leaving just the bigger flakes. This prevents the big-bowl-o-mush effect. Isn't that a great idea?!)

You can also make whole grain "bread crumbs" by grinding whole grain cereal (we've done cheerios in the past) or whole grain crackers. Since they are already dry and crispy, just grind them and store them in freezer bags in the pantry.

Posted by ~Briony at 3:50 PM 0 comments
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Clean Eating Homemade Yogurt in the Crockpot (and Frozen Yogurt!!)

Makes 17 servings, 1/2 cup each
I got the original idea for making yogurt in the crockpot HERE. The first time I made it it was totally awesome... and I was FURIOUS. My kids have yogurt every single day for lunch which means I've been buying copious amounts of yogurt every week for 3 years now. When I first started feeding Colwynn solids, I saw several recipes to make homemade yogurt in my Super Baby Food book but they all seemed like so much work. I shudder at the thought of how much money I would have saved if I had known about the crockpot method sooner. Grrrr.


This is seriously the easiest thing in the world to do. It takes a while to make but 99% of the time is spent doing nothing so there’s almost no hands-on time. I’ve found that the best time to start it is 4:30 in the afternoon so that I’m doing the last hands-on step at 10PM before I go to bed. Then it makes itself while I’m sleeping. I’ve made the mistake of starting it too late before and have had to set my alarm clock to get up and add the starter at 1:00 AM. It was still totally worth it in the morning, though :)


UPDATE: Since posting this original recipe, I have played around with the measurements and I have actually gotten the best results using 2/3 cup milk powder and no gelatin. This gives me a thicker yogurt right out of the pot without the jello-like texture that the gelatin tends to make. This is just our family's preference so play around with it yourself and see what you like best :) Also, when you scoop it out of the crockpot into containers DO NOT STIR it first. The more you stir, the more liquidy it gets and it will not thicken up again unless you strain it.

 UPDATE 2: Seriously, this is the easiest thing ever!! Don't be scared, just do it. I have changed the original post to have super simple instructions for all of my friends that say they need me to hold their hand through yogurt making (you know who you are). You can do it!! Then read the more detailed instructions if you want to get fancy with it. Now you have no excuse :)

Topped with nuts, drizzled with Agave nectar, and served with Homemade Granola Bars.
Can you say YUM?
Ingredients:
  • Half gallon of milk (whole, 2%, 1%, whatever)
  • ½ cup plain yogurt (I don't suggest using strained or Greek yogurt b/c when I've used them in the past, the resulting yogurt was kind of watery.)
  • 1/3 - 2/3 cup nonfat dry milk (optional but really helps to thicken it, I use 2/3 cup)
Simple Instructions:
1. Dump milk into crockpot. Whisk in 2/3 cup milk powder (if using).
2. Turn crockpot on low, cover, set timer for 2 1/2 hours.
3. Turn crockpot off, keep covered, set timer for 3 hours.
4. Scoop out about 2 cups of the warm milk into a clean container. Gently stir in 1/2 cup plain yogurt. 
5. Dump the yogurt-milk mixture back into the crockpot, gently stir it once or twice.
6. Replace crockpot lid, wrap the whole crockpot in a thick bath towel, let it sit for about 8 hours.
7. Unwrap crockpot, take lid off, gently scoop yogurt into clean containers, store in fridge.
8. Do happy dance that you have an entire crockpot full of yogurt and it was the easiest thing you have ever made. (This step is optional but you know you'll do it anyway hehehe)
Fancy more detailed instructions: 
  • For thicker yogurt, add 1 packet unflavored gelatin (details below)
  • For sweetened yogurt, add in 4 Tbsp Agave nectar or honey (again, details below) 
  • For Greek style yogurt, use the same recipe as regular yogurt and then strain it using the instructions below
ONE: Pour the entire half gallon of milk into the crockpot. Whisk in the nonfat milk powder and Agave/honey if using. Sprinkle the packet of gelatin on top. Let it sit 5 minutes to soften and then whisk it in.

Sprinkle the gelatin on top first so that it can soften
TWO: Cover and cook on low for 2 ½ hours (set a timer so you don’t forget about it).

THREE: Unplug the crockpot but don’t uncover it. Let it sit for 3 hours (again, set a timer... or your alarm clock hehehe)

FOUR: Scoop out about 2 cups of the milk into a bowl and whisk in the 1/2 cup of plain yogurt. Add the mixture back into the crockpot and stir well. Wrap the whole crockpot in a thick bath towel and let it sit for 8 hours or overnight.

I like to think of it as the crockpot being swaddled, hehehe :)
In the morning the milk will have miraculously become yogurt. It is the coolest thing ever. I promise you that you’ll get a little rush of excitement when you go to dip the spoon in and it’s thickened. Scoop it out of the container WITHOUT STIRRING IT FIRST and store it in plastic container(s) in the fridge. I use cleaned out 32oz yogurt containers… you know, from back when I actually paid for yogurt (again, grrrrr). I’ll admit I get a smug little grin every time I scoop my way cheaper homemade yogurt out of it. Save 1/2 cup as a starter to make a new batch.

The first scrape with the spoon the next morning...
It's probably a little weird how excited I get at this moment, LOL
Breakfast :)
Straining instructions for Greek style yogurt:
The milk powder (and gelatin if you used it) will help to make the yogurt thicker but, if you would prefer Greek style yogurt, place several coffee filters into a colander and place it in a bowl. Spoon some of the yogurt into the coffee filters and let it drain overnight. Scrape the newly thickened yogurt off the coffee filters and back into a container. Enjoy :)


TO FREEZE: You can DEFINITELY freeze this and make frozen yogurt with it. We have an ice cream maker so I usually add a particularly sweet fruit, like pureed peaches or pears, in with the yogurt and follow the instructions for my model. However, Clean Eating has a great frozen yogurt recipe that doesn't use an ice cream maker HERE. (Update: this link is no longer working. I'll post the instructions soon.)

NUTRITION INFO:

Per serving using 1% (low fat) milk (unsweetened but made with gelatin and milk powder) - 59 Calories (11 Calories from Fat), 1g Total Fat, 1g Saturated Fat, 6mg Cholesterol, 64mg Sodium, 7g Total Carbohydrates, 0d Dietary Fiber, 7g Sugars, 5g Protein, 5% Vitamin A, 0% Vitamin C, 17% Calcium, 0% Iron
Posted by ~Briony at 1:21 PM 31 comments
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Clean Eating Homemade "Stove Top" Stuffing

Makes about 15 servings, 1/2 cup prepared
I love the convenience of Stove Top stuffing but I’ve never had much luck finding a whole grain variety without a bunch of added junk. Now I can easily make it myself and I know exactly what’s in it. This recipe can easily be doubled or tripled to make a bigger batch. Especially good if there’s a great sale on whole wheat bread.

Ingredients:
  • 6 cups cubed bread (about 12 slices bread, make the cubes pretty small like they are in the store bought Stove Top)
  • 1 tablespoon parsley flakes
  • 1/2 cup dried minced onion
  • 2 Tbsp dried minced celery
  • 1 tsp onion powder
  • 1 teaspoon thyme
  • 1 teaspoon pepper
  • 1/2 teaspoon sage
  • 3/4 teaspoon salt
ONE: Preheat oven to 350 degrees. Spread bread cubes on a baking sheet and bake 12 to 15 minutes until dried out and crispy like croutons.

TWO: In a large bowl combine the baked bread cubes with the seasonings and toss well to coat. Store 2 cups each in quart-size freezer bags. If kept airtight, this can be stored about 3 months in the pantry or 12 months in the freezer.

TO PREPARE: Combine ½ a cup of chicken broth with 2 Tbsp olive oil in a small saucepan. (If I have some celery I'll put the 2 Tbsp of olive oil in first and saute about 1/2 cup finely diced celery for about 5 minutes before adding the chicken broth.) Bring to a boil and stir in 2 cups of bread cube mixture. Cover, remove from heat, and let sit 5 minutes. Fluff with a fork before serving. 2 cups of dry mix makes 4-5 servings, ½ cup each.

Freeze prepared 1/2 cup portions using the medium/large portions method.

NUTRITION INFO:

Per Serving (1/2 cup prepared) - 123 Calories (57 Calories from Fat), 6g Fat, 1g Saturated Fat, 0mg Cholesterol, 229mg Sodium, 13g Total Carbohydrates, 3g Dietary Fiber, 2g Sugars, 4g Protein, 1% DV Vitamin A, 4% DV Vitamin C, 4% DV Calcium, 6% DV Iron
Posted by ~Briony at 1:38 AM 4 comments
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Grilled Asparagus

This is more of a method than a recipe. A few years ago I was half watching a cooking show while doing some things around the house. I can't for the life of me remember what the main recipes were but, at the very end, the host vaguely mentioned grilling asparagus. I didn't have much experience with asparagus before that, besides steaming and pureeing it for Col as baby food. I grilled some that night and Matt and I both LOVED it. Matt actually requests asparagus for dinner sometimes now and would even say he enjoys eating it. Both of the boys love it cooked this way as well. In fact, when Theron was about 10-months-old it was his favorite food. So much so that we had to sneak it into the cart in the grocery store because if he saw it he would scream and cry because he couldn't have it. Is that weird?


Ingredients:
  • 1 bunch asparagus, rinsed, with woody ends trimmed off (you can just snap the ends off by bending the stalks)
  • olive oil
  • sea salt
ONE: Move an oven rack to the top position and preheat the oven to 400. Line a baking sheet with tin foil.

TWO: Lay the stalks of asparagus on the cookie sheet and drizzle with a little bit of olive oil. Roll the stalks around a bit so that they get lightly coated in oil. Sprinkle with sea salt.

THREE: Bake 8 minutes or until oil is sizzling and stalks are tender crisp.
Instead of using the oven, I arrange them on the baking tray that came with my toaster oven and bake them in there. I love how fast and easy it is to make this. This was one of those change-my-life cooking moments. Kind of like the Perfect Brown Rice :)

TIP: To keep raw asparagus fresh and crisp, stand it upright in a jar of water like a
bunch of flowers and store it in the fridge. This works really well for fresh herbs too.
Posted by ~Briony at 12:19 AM 0 comments
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OAMC Clean Eating Honey Dijon Pork Chops

Makes 4 servings, 1 chop eachThese are quick and easy to throw together and even easier to freeze. When there’s a really good sale on pork chops I will often grab 5 or 6 packs and make a bunch of these in one go. I freeze them before I bake them (directions below) and they’re great to grab out for a quick throw-together dinner. I love that you can bake them straight from frozen because you know I never remember to thaw anything the night before.
Ingredients:
  • 4 boneless pork chops
  • 1/3 cup Dijon mustard
  • 1 tsp apple cider vinegar
  • 1 tsp soy sauce
  • 1 tsp honey
  • 2/3 cup whole wheat bread crumbs
  • 1 ½ tsp Italian seasoning
  • Salt and pepper
ONE: In a bowl, whisk together Dijon mustard, vinegar, soy sauce, and honey. Lightly season the four pork chops with salt and pepper to taste, if desired.

TWO: Mix the bread crumbs and Italian seasoning and sprinkle the mixture onto a plate. Coat each pork chop with the Dijon mixture and then cover with bread crumbs.

TO FREEZE: Place breaded pork chops on cookie sheet and freeze using the flash freeze method.

TO COOK: Preheat the oven to 400. Arrange the desired number of frozen chops on a cookie sheet and bake 50-55 minutes (30-35 minutes if thawed).

NUTRITION INFO:
Per chop - 274 Calories (53 Calories from Fat), 6g Fat, 2g Saturated Fat, 74mg Cholesterol, 878mg Sodium, 15g Total Carbohydrates, 2g Dietary Fiber, 4g Sugars, 38g Protein, 0% DV Vitamin A, 1% DV Vitamin C, 7% DV Calcium, 11% DV Iron
Posted by ~Briony at 12:08 AM 0 comments
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Wednesday, February 23, 2011

Clean Eating Peach Almond Crumble

Makes 10 servings
One of my favorite desserts has always been my Grandma’s Peach Crumble. It’s a great Spring and Summer dessert when sweet, ripe peaches are super easy to come by. My Grandma's recipe is simple and easy to throw together and I only made a few changes to make it a little healthier.


How I “healthified” it:
  • In the original recipe, the crumble was made with white flour and white sugar. I substituted whole wheat flour for the white flour and sucanat for the sugar. Instead of using all flour, I substituted 1/2 a cup with rolled oats for some extra texture.
  • The original recipe used ½ cup of butter in the crumble. I substituted 1/4 cup of the butter with extra virgin olive oil but the other half is still butter. I know butter isn’t an ingredient you see often in a “healthy” recipe but, the way I see it, butter is just cream and salt; two ingredients that I can pronounce and recognize. I would prefer to use this over a spread with a bunch of chemicals or unfamiliar ingredients in it, even if it’s supposed to be “healthy”. Besides, this is supposed to be a dessert so I don’t mind it having a little extra fat and calories.
  • The original recipe called for white sugar in the filling. I substituted agave nectar and added a bit of lemon juice to brighten the flavor of the peaches.
  • The results – A slight decrease in fat and saturated fat and a big decrease in cholesterol, sodium, and sugars. A slight increase in protein and dietary fiber. You'll notice that there isn't much of a change in calories. However, those calories are now coming from nutrient rich sources instead of being empty calories from white flour and white sugar.
Ingredients:
  • 4 cups sliced peaches (about 4 large peaches)
  • 2/3 cup sliced almonds (optional)
  • ¼ cup agave or honey
  • 1 tsp lemon juice
  • ½ cup sucanat (A natural sweetener. Look for it in the organic section. Can substitute turbinado or brown sugar)
  • ½ cup whole wheat flour
  • ½ cup rolled oats
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • ¼ cup butter
  • ¼ cup extra virgin olive oil
ONE: Spray a shallow 8x8 inch baking dish with cooking spray. Place sliced peaches and almonds (if using) into dish and drizzle with agave nectar and lemon juice.


TWO: Mix sucanat, flour, oats, cinnamon, and nutmeg in a medium bowl. Cut butter up into small pieces. Add the olive oil and butter into the dry ingredients and mix with your hands until crumbly.

THREE: Spread the crumble mixture evenly over peaches. Bake at 350 degrees for 35-40 minutes. My Grandma serves it with whole cream poured on top.... yum... but I feed it to my boys with fat free vanilla frozen yogurt. Remember, it's a crumble, so it's basically cooked fruit with a crumbly oat mixture on top. When you're serving it you might want a bowl instead of a plate :)

Freeze individual servings using the medium/large portions method.

NUTRITION INFO:

Original Recipe - 253 Calories (113 Calories from Fat), 13g Fat, 6g Saturated Fat, 24mg Cholesterol, 66mg Sodium, 33g Total Carbohydrates, 3g Dietary Fiber, 20g Sugars, 4g Protein, 10% DV Vitamin A, 7% DV Vitamin C, 3% DV Calcium, 6% DV Iron

New Healthier Recipe - 252 Calories (121 Calories from Fat), 14g Fat, 4g Saturated Fat, 12mg Cholesterol, 33mg Sodium, 30g Total Carbohydrates, 4g Dietary Fiber, 11g Sugars, 4g Protein, 8% DV Vitamin A, 7% DV Vitamin C, 4% DV Calcium, 8% DV Iron
Posted by ~Briony at 3:38 AM 2 comments
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Homemade Chocolate Soy Yogurt

UPDATE: This was a TOTAL failure!! I am doing some research and I'll try it again. If I have success I'll let you know. DON'T WASTE YOUR SILK!! Instead make regular yogurt likeTHIS and just drink the silk :)...

UPDATE AGAIN: Okay, maybe not a total failure. The yogurt looked really gross and separated in the crockpot the next morning. I stuck it in the fridge on the off chance that maybe it would fix it. A few hours later it still looked pretty gross but, when I went to spoon it out to dump it in the sink, I noticed that there was actually thickened yogurt-type stuff amongst all the liquid. I strained all of it using colanders and coffee strainers over night and, lo and behold, this morning there was actually one 32oz container worth of edible chocolate yogurt. Woo hoo!! I still did some more reasearch anyway and I've modified the original recipe so maybe you'll get better results.

Makes about 16 servings, 1/2 cup each
I got the original idea for making yogurt in the crockpot HERE. I’ve made it a bunch of times now with regular milk and each time it’s perfect so I figured I’d give soy milk a try. I’m using cow’s milk yogurt as a starter so this won’t be completely dairy free. If you’d like to make allergen free yogurt, check out this post HERE.

This takes a while to make but 99% of the time is spent doing nothing so there’s almost no hands-on time. I’ve found that the best time to start it is 4:30 in the afternoon so that I’m doing the last hands-on step at 10PM before I go to bed. Then it makes itself while I’m sleeping. I’ve made the mistake of starting it too late before and have had to set my alarm clock to get up and add the starter at 1:00 AM. It was still totally worth it in the morning, though :)



Ingredients:

  • Half gallon of chocolate soy milk (NOT reduced fat)
  • ½ cup plain yogurt with live active cultures
  • 1 packet unflavored gelatin OR 1/12 tsp powdered agar agar(optional)
  • 1/2 cup tapioca starch (optional)
  • Thick bath towel
ONE: Pour the entire half gallon of soy milk into the crockpot. Whisk in the tapioca starch and sprinkle the packet of gelatin or agar agar on top (if using). Let it sit 5 minutes to soften and then whisk it in REALLY well.

TWO: Cover and cook on low for 2 ½ hours (set a timer so you don’t forget about it).

THREE: Unplug the crockpot but don’t uncover it. Let it sit for 3 hours (again, set a timer...or your alarm clock LOL).

FOUR: Scoop out 2 cups of the warmish milk and put it in a bowl. Whisk in 1/2 cup of store-bought plain yogurt (again REALLY well) and then add it back into the crockpot. Stir well and wrap the crock in a thick bath towel. Let it sit for 8 hours or overnight.

In the morning the milk will have miraculously become yogurt. It is the coolest thing ever. I promise you that you’ll get a little rush of excitement when you go to dip the spoon in and it’s thickened. Chill in plastic container(s) in the fridge. I use cleaned out 32oz yogurt containers… you know, from back when I actually paid for yogurt. I’ll admit I get a smug little grin every time I scoop my way cheaper homemade yogurt out of it. Save 1/2 cup as a starter to make the next batch.

Soy yogurt is generally thinner than dairy yogurt. The tapioca starch and gelatin will help to make the yogurt thicker but, if you would prefer Greek style yogurt, place a colander into a bowl and line it with several coffee filters. Spoon some of the yogurt onto the coffee filters and let it drain overnight. Scrape the newly thickened yogurt off the coffee filters and back into a container. Enjoy :)

NUTRITION INFO:
Per 1/2 cup serving - 60 Calories (8 Calories from Fat), 1g Fat, 0g Saturated Fat, 1mg Cholesterol, 60mg Sodium, 9g Total Carbohydrates, 1g Dietary Fiber, 8g Sugars, 3g Protein, 6% DV Vitamin A, 0% DV Vitamin C, 20% DV Calcium, 5% DV Iron

 

 
Posted by ~Briony at 1:39 AM 0 comments
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Tuesday, February 22, 2011

Clean Eating Healthy Crockpot Black Bean Salsa Soup

Makes 10 servings, 1 cup each
This is one of Matt's favorite things that I make. He'll come home from work and sniff the air as he comes in the door. Then he'll get all excited and ask, "What's in the crockpot?" He's been known to squeal with glee when he finds out that it's this soup :) You know I'm all about sneaking veggies into everything and this soup is no exception. The first time I made this it was too hot for the boys to eat and I didn't want to wait for it to cool. I had two chunks of frozen pureed broccoli in the freezer so I tossed them in. Everyone ate it happily and the secret was all mine.


A few times later I didn't have any broccoli (it only happens once in a blue moon in our house) so I had to leave it out. Matt was in the middle of his bowl and he said, "Did you do something different this time? Not to be mean but it doesn't taste as good as usual." I told him the only difference was that I left out the broccoli. Then it happened. My husband, who thinks that the epitome of epicurean cuisine is white Wonder Bread and claims to hate most veggies, actually said, and I quote, "Don't leave the broccoli out again. It tastes much better when it's in there." Be still my beating heart :)

This soup is quick to throw together and you don't even have to defrost the meet first. Always a plus in my book. It's also really low in calories (only 122 per serving) but high in dietary fiber (6g) and protein (10g). This means that it's very filling so you get more bang for your caloric buck.

Garnished with a dollop of Homemade Yogurt :)
Ingredients
  • 1 lb boneless, skinless chicken breasts chopped into big chunks (can be frozen)
  • 2 cans black beans, drained and rinsed
  • 1 32oz carton all natural low sodium reduced fat chicken broth (4 cups)
  • 2 12oz packages of frozen broccoli
  • 1 14.5oz can diced tomatoes with juices
  • 2 tsp cumin
  • ¼ cup lime juice
  • 1 cup chopped onion
  • 2 Tbsp balsamic vinegar
  • 1 tsp minced garlic
  • Shredded cheddar, plain non-fat yogurt or sour cream, sliced avocado, and chopped fresh cilantro for garnish (optional)
ONE: Cook the broccoli according to the package directions. Pour 2 cups of the broth into a blender or food processor. Add cooked broccoli and puree (if you don’t have a very good blender…Mom…you may want to add the broccoli a cup at a time and puree as you go).

TWO: Throw the broccoli mixture and everything else (except the garnishes) into the crockpot. Cover and cook on low for 6-8 hours, or on high for 4-5.

THREE: To thicken the broth before serving, use an immersion blender (seriously the coolest tool ever!) and blend everything right in the crock for about a minute or until it’s how you like it. If you don’t have an immersion blender, scoop out 2 cups of the soup and CAREFULLY (because it will be really hot) puree it in a regular blender and then add it back to the soup. You might also want to use two forks to shred up the chunks of chicken a bit.

Serve with the garnishes. We like to eat ours with whole grain tortilla chips or cheese quesadillas for dipping. Sometimes I stir ¼ cup of cooked brown rice into each serving. My Mom likes to add a little lime juice to hers while the boys are all about having a dollop of yogurt in theirs. Make it your own :)
 
Col likes his with extra cilantro

Toddler approved :)

Freeze 1 cup portions without the garnishes using the medium/large portions method.

NUTRITION INFO:
Per serving (before garnishes) – 122 Calories (10 Calories from Fat), 1g Fat, 0g Saturated Fat, 4mg Cholesterol, 41mg Sodium, 20g Total Carbohydrates, 6g Dietary Fiber, 2g Sugars, 10g Protein, 1% DV Vitamin A, 9% DV Vitamin C, 4% DV Calcium, 13% DV Iron
Posted by ~Briony at 6:12 PM 4 comments
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Clean Eating Low-Cost Meal Plan Monday 2/21

After all the great meat and produce on sale last week I couldn’t WAIT to see what this week would bring. But I have to say I was kind of disappointed. There were a bunch of different kinds of beef on sale but I actually never cook anything with beef. When I first started cooking, it was for my Dad who had high blood pressure and high cholesterol, so I only used white meats. I don’t really know how to cook beef and it’s usually really expensive so I think that sealed the deal. I had to really stretch this week and expand my repertoire past ground turkey and chicken breast. Hopefully you’ll enjoy it :) Again, it’s not technically Monday but Meal Plan Monday sounds so much better than Meal Plan Tuesday.

Step 1: Find out what meat and produce is on sale for the week
This week at Publix boneless skinless chicken thighs, boneless pork chops, and Perdue frozen chicken breasts are on sale. In the produce section red and yellow peppers, zucchini, yellow squash, peaches, asparagus, and white mushrooms are also on sale.

Step 2: Take an inventory of your pantry and freezer, check out what other items are on sale, and pick several recipes that use those ingredients.
There are great prices for canned tomatoes and frozen veggies again this week and I have a bunch of multigrain bread from stocking up. If you didn’t stock up last week, you certainly can this week because the sale is still going on. There’s a great sale on soy milk this week too.

Step 3: Take a look at your calendar for the week and see which nights you’ll have more time to cook and which nights you won't and plan your menu accordingly.
This will be different for every family but, in general, I cook 3 or 4 nights a week and we eat something from our freezer stash the other nights.

Step 4: Get all of the recipes together and make a shopping list of what you’ll need.
Rosemary Balsamic Glazed Chicken with Summer Squash and Roasted Garlic
Honey Dijon Pork Chops with Grilled Asparagus and Homemade "Stove Top" Stuffing
French Bread Pizzas
Black Bean Salsa Soup
Clean Eating Peach Almond Crumble
Chocolate Soy Yogurt UPDATE 2/24: This was a TOTAL failure!! Still get the silk b/c it's a great sale but don't waste it trying to make yogurt, LOL! I'll repost when I get it to work. For the time being HERE is how to make regular yogurt. UPDATE 2/25: Just kidding! It turned out that this was salvageable after all but I modified the recipe so try it at your own risk :)

Here is a shopping list for the complete menu based on you having nothing in your pantry or freezer. You will obviously omit the items that you already have. Go HERE for an explanation of the couponing abbreviations. The top list has all of the coupon matchups. There is a second list at the bottom that just lists the items with no match-ups and is a little easier to read.

Coupon Mach-Up List:
Produce
  • Bag of spinach (or 9oz box frozen)
  • 2 medium zucchini ($1.49/lb)
  • 2 medium yellow squash ($1.49/lb)
  • 6 oz sliced white mushrooms (12 oz pkg., 2/$5)
  • 1 red bell pepper($2.49/lb)
  • 1 yellow bell pepper ($2.49/lb)
  • 1 red onion
  • 1 yellow/white onion
  • 1 head of garlic
  • Minced garlic or 2 cloves
  • 2 cups kale
  • 8 medium peaches ($1.99/lb)
  • One bunch asparagus ($2.49/lb)
  • Avocado (optional for soup)
  • Cilantro (optional for soup)
Bakery
  • 2 whole grain French breads
    -$1.50 off Publix bakery bread wyb 6 Hunt’s tomato sauces or pastes Publix coupon Italian Days Coupon Found In Store
  • 12 slices whole grain bread
    -$1.50 off Publix bakery bread wyb 6 Hunt’s tomato sauces or pastes Publix coupon Italian Days Coupon Found In StoreOR
    Pepperidge Farm Whole Grain Bread 24 oz, BOGO $3.89
    -$0.50/1 Pepperidge Farm Breads or Bagels 2/13/2011 SS Insert (exp 4/10/2011)
    -$0.75/2 Pepperidge Farm Breads or Bagels 2/13/2011 SS Insert (exp 4/10/2011)    -$1.50 off Publix Produce WYB Pepperidge Farms Whole Grain Bread – Healthy Beginnings Publix Booklet
Grocery

Spices
-$0.55/1 McCormick Spice – Healthy Beginnings Publix Booklet
  • Cumin
  • Italian Seasoning
  • Dried Rosemary
  • Cinnamon
  • Nutmeg
  • Dried Parsley
  • Dried Minced Onion
  • Dried Minced Celery
  • Thyme
  • Sage
Meat
  • 4 boneless pork chops ($3.99/lb)
  • 6 boneless, skinless chicken thighs ($2.99/lb)
Dairy
Frozen
Non Coupon Match-Up List:
Produce
  • Bag of spinach (or 9oz box frozen)
  • 2 medium zucchini
  • 2 medium yellow squash
  • 6 oz sliced white mushrooms
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 red onion
  • 1 yellow/white onion
  • 1 head of garlic
  • Minced garlic or 2 cloves
  • 2 cups kale
  • 8 medium peaches
  • One bunch asparagus
  • Avocado (optional for soup)
  • Cilantro (optional for soup)
Bakery
  • 2 whole grain French breads
  • 12 slices whole grain bread
Grocery
  • Balsamic vinegar
  • 1 14.5oz can diced tomatoes with juices
  • Lime juice
  • 1 32oz carton all natural low sodium reduced fat chicken broth (4 cups)
  • Small Container Chicken Broth (1/2 cup needed)
  • 2 cans black beans
  • 2 6oz cans Basil, Garlic, and Oregano tomato paste
  • Dijon mustard
  • Apple cider vinegar
  • Soy sauce
  • Honey
  • Whole wheat bread crumbs (or loaf of bread to make your own)
  • Sucanat
  • Agave nectar (can use honey)
  • Lemon juice
  • Sliced almonds (optional, need 2/3 cup)
  • Whole Wheat Flour
  • Rolled oats
  • 1 packet unflavored gelatin (optional for yogurt)
  • Nonfat dry milk (optional for yogurt, need 1/3 cup)
Spices
  • Cumin
  • Italian seasoning
  • Dried rosemary
  • Cinnamon
  • Nutmeg
  • Dried Parsley
  • Dried minced onion
  • Dried minced celery
  • Thyme
  • Sage
Meat
  • 4 boneless pork chops
  • 6 boneless, skinless chicken thighs
Dairy
  • 1 6oz package reduced-fat turkey pepperoni
  • 2 cups part-skim mozzarella cheese
  • 2 cups 2% cheddar cheese
  • Butter (need ¼ cup)
  • Half gallon of reduced fat chocolate soy milk
  • ½ cup plain yogurt
Frozen
  • 3 12oz packages frozen broccoli
  • 1 lb boneless, skinless chicken breasts
Posted by ~Briony at 5:10 PM 0 comments
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Clean Eating Crockpot Rosemary Balsamic Glazed Chicken with Squash and Roasted Garlic

Makes 8 servings, 1 cup each
This is a very easy dish that you can throw into the crockpot and forget about for the rest of the day. It's especially fast if you already have diced veggies from your freezer stash. Plus, the chicken thighs don't even have to be defrosted. You can throw them right in frozen solid and they will still be perfect come dinner time. This is great for me because, even though I always have a meal plan for the week, I never seem to remember to take the meat out to defrost the night before.

Look at all those veggies!!

Yum!! :)

Ingredients:
  • 6 boneless, skinless chicken thighs
  • ¼ cup balsamic vinegar
  • 1 ½ tsp dried rosemary
  • 2 tsp soy sauce
  • 1 tsp sucanat
  • 2 medium zucchini, sliced
  • 2 medium yellow squash, sliced
  • 6 oz sliced white mushrooms
  • 1 red bell pepper, stemmed, seeded, and cut into chunks
  • 1 yellow bell pepper, stemmed, seeded, and cut into chunks
  • 1 red onion, peeled and cut into chunks
  • 1 head of garlic, peeled and separated into cloves
  • 2 cups finely chopped kale
ONE: Spray crockpot with cooking spray and place chicken thighs in the bottom.

TWO: In a medium bowl whisk together vinegar, rosemary, soy sauce, and sucanat. Add veggies and stir well to coat.

THREE: Dump veggies and remaining sauce into the crockpot on top of the chicken. Cover and cook on low 6-8 hours or on high for 4-5. An hour before serving, stir in the kale and replace the cover. Serve over brown rice or quinoa.

Freeze leftovers in 1-cup portions using the medium/large portions method.

NUTRITION INFO:
Per Serving: 144 Calories (41 Calories from Fat), 5g Fat, 1g Saturated Fat, 37mg Cholesterol, 93mg Sodium, 13g Total Carbohydrates, 3g Dietary Fiber, 4g Sugars, 14g Protein, 66% DV Vitamin A, 162% DV Vitamin C, 7% DV Calcium, 10% DV Iron
Posted by ~Briony at 5:20 AM 0 comments
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Clean Eating Healthy French Bread Pizza (OAMC)

Makes 12 servings, 1 pizza each
This was inspired by Matt. I had five loaves of multigrain French bread that I got basically for free at Publix when I was stocking up on canned tomatoes and I wasn’t sure what to do with them. Matt LOVES pizza and he had been making himself mini pizzas in the toaster oven for the past two weeks using bagels (which we also got on sale). He suggested we make some French bread pizzas for dinner. I thought it was a great idea but I also figured, if I was making 4 pizzas, I might as well make a few more and stock the freezer. Then he would be able to have them any old time without making a mess in the kitchen...which he took to mean that he could eat them for breakfast...every day...for a week. Before that he was taking a box of cheerios and eating them dry in the car so I guess technically the combo of whole grains, veggies, and protein is an improvement. And it makes him happy :)



How I “healthified” the recipe:

  • The original recipe called for two loaves of white French bread cut into 8 pieces. I substituted a Multigrain Baton instead (which is the same thing as a French bread, that’s just what Publix calls it). It was not 100% whole grain but it was 50% whole grain which is better than nothing. I’m going to try to make my own whole grain French bread but that’s a post for another day. Also, I cut each loaf into six pieces because the serving size was huge if they were cut into eight.
  • In the original recipe, the pizza sauce was made by combining tomato paste, water, and some Italian seasoning. I used 2 cans of Hunt’s All Natural basil, garlic, and oregano paste so I didn’t have to bother with the seasonings. Also, I used only ½ cup of water and pureed 2 cups of spinach into it (while Matt wasn’t looking...insert slightly evil cackle of glee) to equal 1 cup of liquid. I combined that with the tomato paste to make the sauce. The sauce did end up being kind of brown instead of bright red but I threw the toppings on there before Matt came back into the kitchen and he didn't notice :)
  • The original recipe used a 6oz package of regular pepperoni. I substituted turkey pepperoni because it’s leaner and reduced the amount to about ½ a package, or 4 slices per pizza.
  • Finally, I added finely chopped broccoli to our pizzas (below the cheese so no one could pick it off…Matt) to boost the nutritional profile. You know I’m all about adding veggies to everything and with the flavor of the sauce, no one noticed the broccoli.
  • The results – I compared my homemade pizzas to a store bought pizza (Stouffer’s Pepperoni French Bread Pizza) for the nutritional analysis. The homemade version had significantly fewer calories and less fat, saturated fat, cholesterol, sodium, and total carbohydrates. It had more dietary fiber, protein, vitamin A, vitamin C, calcium, and iron. Not to mention I could pronounce all of the ingredients and I knew exactly what was in it.
Ingredients:
  • 2 loaves of whole grain French bread, sliced in half lengthwise and again width-wise into thirds to make a total of 12 pieces
  • 2 6oz cans Basil, Garlic, and Oregano tomato paste (or plain tomato paste, 1 Tbsp Italian seasoning, and 1 tsp garlic powder)
  • ½ cup hot water
  • 2 big handfuls fresh spinach (or half of a 9oz box of frozen spinach, thawed and drained)
  • 1 6oz package reduced-fat turkey pepperoni
  • 1 12oz package frozen broccoli, cooked and chopped small
  • 2 cups part-skim mozzarella cheese
  • 2 cups 2% cheddar cheese
ONE: In a blender or food processor, puree the spinach into the water. Add tomato paste and blend well.

TWO: Spread the sauce evenly over the 12 pieces of bread, about 2 Tbsp each. Place the broccoli on top, dividing it evenly amongst the pieces.

THREE: Top each bread with 4 slices of pepperoni. Sprinkle on the cheese distributing it evenly over the pizzas.

TO EAT IMMEDIATELY: Preheat oven to 375. Place pizzas on a cookie sheet and bake for 15-20 minutes until crust is crispy and cheese is bubbly.

TO FREEZE: Wrap each pizza in a double layer of foil, place 4 pieces each into a gallon-sized freezer bag, and freeze.

TO REHEAT: Preheat oven to 375, unwrap desired number of pieces, and place on a cookie sheet. Bake 20-25 minutes. (Matt unwraps his and puts it in the toaster oven at 200 for 12 minutes. I don't know why it cooks so much faster. Maybe because it's a smaller cooking space?)

We made a huge batch the other day and set them up like an assembly line:

Cut all of the breads into pizza-sized pieces

Lay them all out on pieces of tinfoil
Add on all of the toppings
Wrap them all up
Stick them in labeled freezer baggies
(Note: The haul above only lasted Matt 2 weeks, LOL)
 NUTRITION INFO:
Store Bought Pizza: 410 Calories (180 Calories from Fat), 20g Fat, 7g Saturated Fat, 15mg Cholesterol, 810mg Sodium, 43g Total Carbohydrates, 4g Dietary Fiber, 5g Sugars, 15g Protein, 10% DV Vitamin A, 6% DV Vitamin C, 15% DV Calcium, 10% DV Iron

New Healthier Recipe: 268 Calories (80 Calories from Fat), 9g Fat, 5g Saturated Fat, 30mg Cholesterol, 678mg Sodium, 31g Total Carbohydrates, 6g Dietary Fiber, 4g Sugars, 19g Protein, 28% DV Vitamin A, 35% DV Vitamin C, 35% DV Calcium, 15% DV Iron

Spinach on Foodista
Posted by ~Briony at 4:11 AM 4 comments
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