Fitness Friday: Workout 1

I've mentioned the fabulous Joan Dandeneau several times before (like when I posted this totally delicious Hummus recipe). She is a crazy busy mom of three who teaches the most amazing workout class ever, Stroller Strength. If you live anywhere near Jacksonville, FL or Winston-Salem, NC you should totally check the class out. She looks great, feels great, and has tons of energy because of eating clean and working out. Plus she's setting an excellent example for her 3 little girls and motivating countless women to make healthy changes in their lives too.

Here is a great little workout she wrote for me that you can do right in your own home. The only equipment you'll need are some dumbbells (I used big cans of crushed tomatoes in bags at my Mom's b/c I didn't have dumbbells!) or resistance tubing

Workout 1

• 2 x 15 step ups each leg (use a stable chair or bench)
• 2 x 20 full range sit ups with a jab cross to either side
• 2 x 15 push-ups (try to perform these on your toes and palms, but if you have to, drop to your knees)
• 2 x 20 pop squats (start with feet together, jump out and squat down, jump together and repeat)
• 2 x 10 each leg mountain climbers (in plank position, alternate pulling knees into chest, as you progress, speed up the legs)
• 2 x 15 bicep curl overhead shoulder press (standing, hold tubing, do a bicep curl, rotate palms and press overhead, repeat) This may be too tight, if so, stand on tubing with only one leg and alternate arms if needed (if you don't have tubing, use dumbbells)
• 2 x 25 body weight squats fast, stand on tubing and separate feet to create some resistance, hold handles at shoulders and squat (or hold dumbbells on your shoulders)
• 2 x 20 each side seated oblique twists holding something heavy like a medicine ball, dumbbell, bag of flour, (or baby!)
• 2 x 15 dips off chair or bench

Optional: Sprint in place for 1 minute in between sets for a little extra cardio

Basic hand-kneaded Whole Wheat Bread

Makes 2 loaves, 16 slices each
Briony has been trying to get me to buy a second-hand bread maker for years, and I just haven't. Seriously, I like making bread by hand! I like feeling the dough and kneading it to perfection, and I guess it makes me feel connected with my grandmothers to do something I know they also did for their families. My favorite basic recipe is derived from the book that my Kitchen Aid Mixer came with. I altered the method a little (since I like to proof my dough) and add in a little Vital Wheat Gluten, which helps whole wheat loaves be more light and airy.


Ingredients:

• 1/3 cup plus 1 Tbsp sugar, divided (with sugar it is not "clean", you can use honey or sucanat instead)
• 2 cups warm water (105 to 115 degrees F)
• 4 1/2 tsp (or 2 packages) active dry yeast
• 5 to 6 cups whole wheat flour
• 3/4 cup dry milk powder
• 2 tsp salt
• 1/3 cup oil

ONE: "Proofing" yeast means to activate before adding it to the flour. So, add the 1 Tbsp of sugar to hot water and stir to dissolve. Whisk in the yeast and let the mixture sit for about 10 minutes.

The yeast mixture before and after. Note how much it has puffed up.

TWO: Measure 4 cups of flour into the bowl of your stand mixer (such as a Kitchen Aid). Add the powdered milk and salt. Use the dough hook and turn your machine on to mix the dry ingredients together. Slowly add the yeast mixture while the dough hook is spinning and make certain you get all the bubbles that cling to the side. Add the oil.

THREE: Allow the mixer to bring the dough together until all the flour has been incorporated. You may have to scrape the bowl a time or two and you may have to increase the speed a bit if the motor sounds like it's struggling. Add the remaining 2 cups of flour half a cup at a time. The dough should start to form a ball and the sides of the bowl should be relatively clean.

FOUR: Finish the kneading by hand. Turn the dough out on to a lightly floured surface and knead it for 6 to 8 minutes. If the dough is sticking to your work surface, add another tablespoon or so of flour. Be careful to not add too much flour as this can dry out your dough. Remember that it is okay if the dough is sticky, you just don't want it to stick!

On the left is the dough just as I tipped it out of the bowl, and the right is
after I kneaded it for 8 minutes. Note how there isn't any flour
on my work surface after I kneaded.

FIVE: Let the dough rest while you wash your bowl, dry it well and grease it. Place the dough in the prepared bowl and cover it with a clean towel. Let it rise in a warm spot (the top of your running clothes dryer is a great location!). Let the dough rise for 1 hour.

The dough before and after the 60 minute rise.

SIX: During the last few minutes that the dough is rising and prepare your loaf pans by greasing them well. (Don't tell Briony but I started using shortening a while ago and I haven't had a loaf stick since. For me, it works better than olive oil spray, butter, parchment paper or any other thing I've tried. Briony would use coconut oil.)

SEVEN: Turn the dough out of the bowl and flatten it a bit to push out some of the air bubbles. Knead it for about 30 seconds and then shape it into a loaf. Drop the dough into your prepared loaf pan and let it sit for a few minutes. This short rest will allow the dough to relax so you can manipulate better. Push the dough down so it is flat and the edges touch the edges of the pan. Let the dough rise again for 45 minutes (or up to an hour if you need). During the last few minutes of rising, preheat the oven to 350 degrees F.

On the left is the shaped dough, and on the right you can see

I flattened it and pushed it towards the edges of the pan.

After the second rise

EIGHT: Bake the loaves for 30 minutes or until you can insert a toothpick and have it come out without any dough bits on it. Let the loaves rest in the pan for a few minutes and then remove them from the pans and let them finish cooling on a wire rack.

Posted by Barb! :)

NUTRITION INFO:

Per slice - 126 Calories (23 Calories from Fat), 2.5g Fat, 1mg Cholesterol, 172 mg Sodium, 21.5g Total Carbohydrates, 1g Dietary Fiber, 5g Sugars, 4g Protein, 0% DV Vitamin A, 0% DV Vitamin C, 6% DV Calcium, 6% DV Iron

:)

Clean Eating Asian Style Peanut Butter Slaw

Makes 8 Servings
When I was living by myself I used to live on this slaw. I think I must have made it a dozen times over a six month period; so often I memorized the ingredient list! The dressing keeps well in the fridge for a few days and you can simply pour it over the cabbage as you wish (Storing the slaw "dressed" is not recommended. The cabbage loses its wonderful crunch.) When I took these pictures I was out of green onions and cilantro, so they couldn't be included. And, I promise you, it tastes better than it looks. :-)

Ingredients:

• 1 small head Napa cabbage (the crinkly green kind)
• 1/3 cup green onions, sliced

Dressing-

• 6 Tbsp rice vinegar
• 5 Tbsp natural peanut butter
• 4 tsp reduced sodium soy sauce
• 2 Tbsp water
• 6 Tbsp evaporated cane juice with 1/8 tsp molasses OR 6 Tbsp sucanat
• 4 tsp sesame oil
• 1/4 tsp crushed red pepper flakes
• fresh cilantro for garnish

ONE: Slice the head of cabbage in half and carefully cut out the core. Thinly slice the cabbage into strips.

TWO: Combine the ingredients for the dressing in a small mixing bowl. Whisk (slowly at first) until combined and creamy.


THREE: Divide out the portion of cabbage you want to eat with today's meal and add some of the green onions. Pour on a bit of the dressing and toss to combine. Garnish with the cilantro.

Posted by Barb! :)

NUTRITION INFO:

Per Serving with about 2 1/2 Tbsp dressing - 119 Calories (68 Calories from Fat), 7.5g Fat, 1g Saturated Fat, 0mg Cholesterol, 306mg Sodium, 8g Total Carbohydrates, 2g Dietary Fiber, 5g Sugars, 5g Protein, 95% DV Vitamin A, 80% DV Vitamin C, 11% DV Calcium, 7% DV Iron

:)

Clean Eating Breakfast Cookies

Makes 12 cookies
Yes! You can have a cookie (maybe even two) for breakfast! This recipe is amazing. The cookies bake up so light and chewy and are surprisingly sweet considering there only made with a little honey. Next time I bake them, I want to try replacing the banana with pumpkin or using dates in place of the raisins.

Ingredients:

• 1 large banana, mashed
• 1/2 cup natural peanut butter
• 1/2 cup honey
• 1 tsp vanilla
• 1 cup old-fashioned oats
• 1/2 cup whole wheat flour
• 1/4 cup dry milk powder
• 2 tsp ground cinnamon
• 1/4 tsp baking soda
• 1 cup dried cranberries or raisins

ONE: Preheat oven to 350. Lightly coat two cookie sheets with cooking spray; set aside. In a large bowl, stir the mashed banana together with the peanut butter, honey and vanilla. In a small bowl, combine oats, flour, milk powder, cinnamon and baking soda. Stir the oat mixture into the banana mixture until combined. Stir in dried cranberries or raisins.

TWO: Using a scant 1/4 cup measure (an ice-cream scoop works well for this!), drop mounds of dough 3 inches apart onto prepared baking sheets. With a thin metal or small plastic spatula (or just use the back of the ice cream scooper) dipped in water, flatten and spread each mound of dough into a 2 3/4 round, about 1/2 an inch thick.

THREE: Bake, one sheet at a time, for 9 to 11 minutes or until lightly browned. Transfer to wire racks to cool completely. Store in an airtight bag for up to 3 days or freeze for up to 2 months.

Posted by Barb!! :)

NUTRITION INFO:

Per cookie - 184 Calories (53 Calories from Fat), 6g Fat, 1mg Cholesterol, 52 mg Sodium, 28g Total Carbohydrates, 2g Dietary Fiber, 16g Sugars, 6g Protein, 0% DV Vitamin A, 4% DV Vitamin C, 6% DV Calcium, 5% DV Iron
:)

Natural Sweeteners Explained (and How to Substitute for Sugar with Them)

The term “Natural Sweetener” gets thrown around a lot, but there’s no clear cut definition of what this really means. When I first started to eat healthier, I thought that as long as I wasn’t using white sugar, I was okay. So I started substituting brown sugar for everything. Somehow I got the idea that because it was brown it was less processed and therefore natural. But as I got more into healthy eating, and specifically Clean Eating, I found out this wasn’t the case. So I asked my wonderful and brilliant friend, Barb, (who is almost singlehandedly responsible for the way I eat now) to do a little research into the whole Natural Sweetener debate and give us a little clarity

Here's a list of sweeteners that are generally considered natural and are Clean Eating approved:

Sweetener	To Substitute for Sugar
Honey: A sweet, sticky, yellowish-brown fluid made by bees from nectar collected from flowers; minimally processed, especially if you get raw honey.	Honey has a stronger and slightly sweeter flavor than sugar so use ¾ cup honey for each 1 cup sugar. Reduce the rest of the liquid by 2 Tbsp per cup of honey used and reduce the oven temperature by 25 degrees.
Agave nectar: Sap extracted form the core of the agave plant; minimally processed.	It’s mild flavor and thin consistency make it a great choice for cold liquids, like iced tea. In baking and recipes, use 2/3 cup agave nectar for each 1 cup of sugar, reduce the other liquids in the recipe slightly, and reduce the oven temperature by 25 degrees.
Pure Maple Syrup: Concentrated sap from maple trees; minimally processed.	Maple syrup has a stronger and slightly sweeter flavor than sugar so use ¾ cup maple syrup for each 1 cup sugar. Reduce the rest of the liquid by 2 Tbsp per cup of maple syrup used and reduce the oven temperature by 25 degrees.
Rapadura/Sucanat (Sugar Cane Natural): Unrefined dried sugar cane juice. Cane sugar that retains its molasses content.	Has a slight molasses flavor and a dark color. Works very well in baked goods and hot drinks, like coffee, but not in cold drinks, like lemonade. Replaces sugar and brown sugar 1:1.
Brown Rice Syrup: A sweetener derived by culturing cooked rice with enzymes (usually from dried barley sprouts) to break down the starches, then straining off the liquid and reducing it through heating.	Not as sweet as sugar so use 1 1/3 cups brown rice syrup for each 1 cup of sugar. In baking, for each cup used, reduce the other liquids in the recipe by ¼ cup and add ¼ tsp baking soda. For soft baked goods, do not use all brown rice syrup as it tends to make the finished product harder and crispier. On the other hand, it’s a great option in things like crispy cookies and granola.
Molasses: Thick, dark brown, uncrystallized juice obtained from raw sugar during the refining process. Basically what is removed from the sugar cane juice when white sugar is made	Molasses has a strong, distinctive flavor so only replace a small amount of the sugar in a recipe with it
Blackstrap Molasses: Same as molasses except it is more concentrated and therefore contains trace amounts of vitamins and significant amounts of minerals per serving.	Blackstrap molasses has a VERY strong flavor so only replace a small amount of the sugar in a recipe with it
Stevia: A sweet compound obtained from the leaves of a South American shrub (Stevia rebaudiana) of the daisy family. Stevia comes in several forms from powder to liquid.	Use this chart
Not Clean Eating Approved But Less Refined than White Sugar:
Turbinado Sugar: The most popular brand is Sugar in the Raw. Basically rapadura/sucanat granules that are washed in a centrifuge to remove impurities and surface molasses. The result is lighter in color and contains less molasses.	Replaces sugar 1:1.
Evaporated Cane Juice: More refined version of turbinado sugar.	Replaces sugar 1:1.

Here’s what Barb's research uncovered:

When I first set out to do research for this article, I was hoping to provide complete facts about how sweeteners are produced, how they benefit us nutritionally, and when they are most commonly used. However, I found the deeper I dug to discover answers, the more questions arose about the processing of the sweeteners.

I researched independent sources like Wikipedia, company websites like the one for Sugar in the Raw, and even read information on the Corn Refiner’s website (who are pro High Fructose Corn syrup). Many of the personal sites I read hosted a variety of opinions and shocking realizations about how our food is treated, but some of these sites do not list references, and it is hard to know if there is any truth behind their passionate claims. In the paragraphs to follow, I will attempt to help you understand more about the plethora of products on the store shelves and to provide unbiased information about the way the raw ingredients are grown and processed. Originally, I did not want to include information about Organic and non-Organic differences, but after doing the research, I felt this was an important piece of the puzzle in understanding how crops are treated and processed.

The word “natural” to describe sugars could be argued several different ways. Some might say that a particular sweetener is made from corn, and corn grows in nature, so therefore it’s natural. Likewise, one might argue that since sugar cane grows in the ground, its derivatives are also natural ways to sweeten foods. However, the worlds of health enthusiasts and Clean Eaters have different opinions on what is considered “natural”.

Types of Sugars and Glycemic Index

Before we discuss the sweeteners themselves, let’s do a brief biology review of the classification of sugars. There are two types of sugar: monosaccharides and disaccharides. The most abundant monos are Glucose and Fructose. Glucose is the building block of carbohydrates and is made by the photosynthesis process in plants. All forms of sugar are converted to glucose in our bodies. Fructose is naturally found in fruits and in honey. Many fructose based sweeteners undergo minimal processing and are therefore prized by health food enthusiasts. The most common disaccharide is Sucrose, which is comprised of Fructose and Glucose molecules linked together.


For added interest and a deeper understanding of the dietary implication of the sweeteners in this article, I am providing the glycemic index number in parenthesis following the first mention of the sweetener’s name, followed by the calorie content of one tablespoon.* The glycemic index (GI) is a measure of how quickly a food is converted into glucose in your body’s bloodstream. The higher the GI, the faster the food is converted to energy, and the quicker your blood glucose levels rise. A rapid increase of glucose levels will, in time, present a rapid drop of “sugar” levels and can cause fatigue, lethargy and the desire to eat more.

Typically, the more refined the food, the higher the glycemic level. Have you ever eaten a meal consisting of white pasta, white bread topped off with a super sweet dessert, only to feel exhausted and hungry later? Such a super-refined meal would cause your glucose levels to spike and then crash. Had you consumed a different meal of low glycemic index foods, but with the same caloric intake, you would have felt full, satisfied and energized.


Glucose (Corn) Based Sweeteners


Corn syrup (100 60) has been around since the early 1900s. It is made when the starch from corn kernels is mixed with water and combined with an enzyme which converts the starch into glucose, leaving a syrupy substance behind. Corn syrup retains its moisture after heating, which makes for moist, commercially-produced baked goods. In household uses, it is most commonly found in pecan pies, candied apples, and pancake toppings. It may be important to note that the United States is the number one producer of corn in the world, and most of the non-organic crops are grown from genetically modified seeds. If organic foods are important to you, organic (non-GMO) forms of corn syrup are available on the market today.


I’m sure you’re familiar with the name for the most widely used sugar substitute: high fructose corn syrup or HFCS (65-80). For decades, this product has been added to many pre-packaged foods and drinks and it is recently receiving a lot of attention. Without going into gross detail, HFCS is made from corn syrup, which is mostly comprised of glucose. When the glucose is combined with enzymes (more than one), it converts into fructose. The ratio of the simple sugars dramatically shifts, altering the corn syrup into a “high fructose” version. HFCS is cheap, has a long shelf life, and is sweeter than other types of sugar (so companies can use less). As the commercials on television imply, the basic structure of HFCS is similar to that of table sugar, but there are still controversies about how our body reacts to this man made sweetener. While you can buy hundreds of products containing HFCS (from ketchup to soda to yogurt), you can not purchase bottles of it at your grocery store.


Fructose (Plant) Based Sweeteners


Sugar cane, which is considered to be a grass, has been cultivated by man for thousands of years. Through the processing of extracting the sugar for consumption, consumers are provided with a variety of products. Sucanat (65 60) is a contraction for the phrase "sugar cane natural". It is produced when the cane stalks are heated and filtered, and the resulting sugar crystals are hand collected so that they retain their naturally high content of molasses.

Raw sugar and Turbinado sugar (65 60) are made similarly to Sucanat, but they are not treated with the same gentleness. The cane is spun at a very high speed, causing part of the molasses content to be lost. The resulting crystals are dried into the form you see it in when you purchase it at the store. If the processing of sugar continues past the raw sugar stage, common table sugar (65 60) is produced. The raw sugar is washed of all the molasses, heated, and in most instances bleached to produce the pearly white crystals we are familiar with as white sugar.

Brown sugar (65 60) is, in most cases, table sugar with molasses added back to the crystals. In some instance, brown sugar can be made by washing less of the molasses from the raw sugar. In common grocery store boxes of brown sugar, this is not the case. Often the white sugar is also colored with an artificial caramel coloring, so the product has a better appearance. So, not only is the sugar bleached, but then color is added back in.

Molasses (65 58) processed for sale is “leftover” from when the sugar cane is spun to make white sugar. Most of these types of molasses have a higher sugar content than Blackstrap molasses (55 47) which is made when the cane has been spun a third time. Due to the deeper concentration, blackstrap contains trace amounts of vitamins and significant amounts of minerals per serving and is therefore considered to be preferable among health food enthusiasts.

Organic varieties of sugar cane products can be purchased and are held to a zero chemical standard. This means that not only are the sugar cane plants not treated with pesticides, but the sugar crystals are also not subjected to harsh chemicals during the refining process.

Agave nectar (30 60) comes from the core of a succulent plant with the same name. Most premium types of Agave come from Blue Agave plants. The sap is extracted and filtered, then heated at a very low temperature (less than 120 degrees). Because Agave nectar is processed minimally and with such low heat, it is considered a “pure sweetener”. It has a subtle, sweet flavor that is very mild and is often used as an alternative to honey. However, it does have a relatively high fructose content, depending on the particular batch of agave plant used. I have noticed that most Agave nectars available on the market are Organic.


Unless you’ve lived under a bee hive for your entire life :-), you know what honey is and where it comes from. However, you may not be familiar with the different ways it is processed. Raw honey (30 64) is the most pure form of honey, as it is unheated (therefore unpasteurized) and is high in antioxidants. Purchasing local raw honey has been praised as a remedy for seasonal allergies, a benefit that is lost once the nectar is heated and packaged for commercial grocery stores. Pasteurized honey is a great option for baking or for other recipes where the nectar will be heated during the cooking process. Producers of organic honey do what they can to insure that their bees do not transport pesticides back to the hives, and they are prohibited from giving their bees antibiotics.


Maple syrup (54 52) is the sap of maple trees, which is collected and boiled down to produce pure syrup. It contains trace amounts of minerals and amino acids (proteins). When you purchase maple syrup at the grocery store, be certain the label says “100% pure” as there are many imitation products out there. For a syrup farm to be considered "Organic", it must refrain from using chemicals on the trees themselves and during the tapping process (formaldehyde, although illegal, is sometimes used on non Organic farms).


Other Types of Sweeteners


Brown rice syrup (25 75) is made much in the same way that corn syrup is manufactured. An enzyme is added to the brown rice and left to change the starch in the rice grains into sugar. However, the resulting syrup has a different make-up from corn syrup in that the sugar is mostly a polysaccharide (a combination of mono and disaccharides), which make for a slower absorption into the bloodstream. The syrup is known for its buttery flavor and is less sweet than corn syrup. Because most brown rice syrups are consumed by health food enthusiasts, most brands available for purchase are Organic.


Stevia (less than 1) can be purchased in two ways; either in powder form or as a liquid extract. It is made from the leaf of a plant, and because it is considered to be more like a herb, Stevia is touted as zero-calorie sweetener (although some trace calories will exist if you eat it in excess!). Its popularity is growing, and it may be pertinent to note that some brands found in grocery stores may have additives in them which act as fillers and may be highly processed. Some people state that inexpensive brands of Stevia have a funny aftertaste, while higher-quality versions do not.


Whatever your choice of sweetener, please keep in mind that all sugars should be enjoyed in moderation; some possibly in less moderation than others. All of the above sweeteners have pros and cons, and it is important to weigh them out when making your decision on which one to use. Take into account how often you consume the food you sweeten. Consuming too much sugar of any kind has known side effects. Table sugar can cause peaks and valleys in blood sugar levels, which in excess can lead to weight gain. Fructose sweeteners are processed in the liver, which can cause a rise in triglyceride levels. Stevia is under review for a possible link to cancer when consumed in excess.


** In order from highest to lowest

Glycemic Index	Calories	Processing (hard to estimate)
Corn Syrup	HFCS	HFCS
HFCS, Cane Sugar, Molasses	Brown Rice Syrup	Table Sugar, Brown Sugar
Agave Nectar, Honey	Honey	Molasses, Black Strap Molasses
Blackstrap Molasses	Corn Syrup, Cane Sugar, Agave Nectar	Corn Syrup, Brown Rice Syrup
Maple Syrup	Molasses	Stevia
Brown Rice Syrup	Maple Syrup	Sucanat
Stevia	Blackstrap Molasses	Maple Syrup, Honey
	Stevia	Agave Nectar, Raw Honey

*The Glycemic Index and calorie measurements may vary depending on the type of crop and the way a particular manufacture processes the resulting product. In some instances, I have taken multiple numbers for the same sweetener and used an average.


Please note: there are some sweeteners on the market that are not listed in this article. Namely: Equal, Splenda and Sweet n’Low. These are artificial sweeteners and should not be confused with natural sweeteners.

Great Deal on Farm Fresh Organic Produce

Check out THIS great deal on farm fresh organic produce shipped right to your door!! $19 for a Taste of the Farm Sampler Box, Plus Shipping, from MyOrganicAcres.com ($70 Value). See Kim's post for more details.

Thanks, Mommy Likes to Save!!

Clean Eating Sausage Egg Casserole (OAMC)

Makes 12 servings
Wouldn't you love to wake up and find that someone else has cooked you a delicious and healthy breakfast? That's how I feel when I pull this egg casserole out of the freezer. It's the perfect blend of savory sausage, eggs, and cheesy goodness. Plus it has some kale snuck in so you can start your day right with a power packed veggie :) I make this using homemade breakfast sausage based on THIS recipe from one of my favorite sites but you can use 3/4 lbs of whatever breakfast sausage you prefer.

How I "healthified" it:

• The original recipe called for 10 whole eggs. I used 2 whole eggs and 10 egg whites.
• The original recipe used 16 oz of cottage cheese and whole pound of shredded cheddar. I reduced both of them by half and added a little bit of Parmesan for some extra cheese flavor.
• The original recipe used butter and white flour. I substituted olive oil and whole wheat flour and added and extra 1/4 tsp of sea salt.
• The original recipe used regular breakfast sausage. I made a homemade version of breakfast sausage using lean ground turkey.
• Finally I added some finely diced kale to boost the nutritional profile. Plus, I like it when my kids eat a green vegetable in the morning because then I don't have to think about it at dinner LOL.
• The results - A decrease in calories, fat, saturated fat, cholesterol, and sodium and an increase in Vitamin A and Vitamin C.

Ingredients:
Breakfast Sausage-

• 3/4 lb ground turkey or chicken
• 1/2 C diced organic dried apples (or 3/4 cup shredded fresh apples)
• 2 Tbsp pure maple syrup or honey
• 3/4 tsp ground black pepper
• 1 tsp sea salt
• 1/4 tsp Allspice
• 2 Tbsp dried Sage (1 Tbsp if ground)

Casserole-

• 1 Tbsp olive oil
• 4 green onions, chopped
• ½ lb fresh mushrooms, sliced
• 2 eggs, beaten
• 16 oz carton of egg whites (or 10 egg whites)
• 8 oz low-fat cottage cheese
• 2 cups (½ lb) shredded reduced fat sharp cheddar cheese
• 1/4 cup Parmesan
• 4oz can diced green chile peppers, drained
• 1 1/2 cups very finely chopped kale/spinach
• 1 cup whole wheat flour
• 1 tsp baking powder
• ½ tsp sea salt
• 1/3 cup olive oil

ONE: In a large bowl, using your hands, mix sausage ingredients well. Place into a large, deep skillet and cook over medium-high heat until evenly brown. Drain, and set aside. Add olive oil to skillet; cook and stir the green onions and mushrooms until tender.

Browning the homemade sausage

TWO: In a large bowl, mix eggs, egg whites, cottage cheese, shredded cheese, Parmesan, kale, and chiles. Stir in sausage, green onions, and mushrooms. Cover, and refrigerate overnight (you can cook it right away but refrigerating it overnight lets the flavors blend a bit more).

THREE: Preheat oven to 350. Lightly grease a 9x13 baking dish. In a bowl sift together flour, baking powder, and salt. Blend in the olive oil. Stir the flour mixture into the egg mixture. Pour into the prepared baking dish. Bake 40 to 50 minutes in preheated oven, or until lightly brown. Let stand 10 minutes before serving.

Flour mixture before it was blended

Cut into individual servings and freeze using the flash freeze method to feed your freezer stash. To reheat, microwave loosely covered for 2 minutes at 50% power. Cut into pieces and microwave an additional minute at full power.

NUTRITION INFO:

Per serving "healthified" recipe – 301 Calories (152 Calories from Fat), 17g Fat, 5g Saturated Fat, 77mg Cholesterol, 615mg Sodium, 16.5g Total Carbohydrates, 1g Dietary Fiber, 4g Sugars, 22g Protein, 32% DV Vitamin A, 27% DV Vitamin C, 36% DV Calcium, 10% DV Iron

Per serving original recipe – 393 Calories (252 Calories from Fat), 27g Fat, 12g Saturated Fat, 223mg Cholesterol, 791mg Sodium, 13g Total Carbohydrates, 1g Dietary Fiber, 1g Sugars, 27g Protein, 17% DV Vitamin A, 9% DV Vitamin C, 61% DV Calcium, 10% DV Iron

:)

Why You Should Eat Breakfast and Healthy Breakfast Ideas

I’m sure you’ve heard before that “breakfast is the most important meal of the day.” But why? And what constitutes a good breakfast? Keep reading to find out :)


Eating a healthy breakfast:

1. Jump Starts Your Metabolism. Breakfast is just what it sounds like - breaking the fast of not eating during the night. Your body responds to this fast by slowing down. Your metabolic rate decreases so that you burn fewer calories and conserve energy. By eating breakfast, you get your metabolism going and start burning calories again. The earlier you start burning calories, the more you’ll burn in a day, helping you to maintain a healthy weight.
2. Leads to Better Performance Throughout the Day. Several studies have shown that children who eat breakfast perform better on standardized achievement tests and have fewer behavior problems in school. On the other hand, children who don’t eat breakfast can be cranky, disinterested, and unmotivated. The same goes for adults.
3. Helps Prevent the Mid-Morning Slump. If you skip breakfast, by mid-morning you are likely to feel tired and run-down. This is where some people will reach for a cup of coffee and a candy bar. This might give you a temporary boost but will lead to a crash shortly afterwards, leaving you tired and cranky at lunch time. On the other hand, a healthy breakfast fuels your body to last through to lunch time while staying alert and focused.
4. Helps You Make Better Food Choices Throughout the Day and Ultimately Lose Weight. People sometimes skip breakfast to cut calories but, as mentioned above, this leaves you starving by mid-morning. Oftentimes this will lead to snacking throughout the day and bingeing at lunch and dinner. This will likely lead to a higher caloric intake than a healthy breakfast and sensible eating throughout the day would have yielded. According to the National Weight Control Registry, eating breakfast is a daily habit for “successful losers” (individuals who have maintained a 30-pound or more weight loss for at least a year).

Healthy Breakfast Choices:

You don’t necessarily need a lot of time in the morning to create a healthy start to your day. Focus on meals that combine complex carbohydrates, lean protein, and healthy fats. You want to aim for foods that will fill you up and keep you feeling satisfied longer. High fiber foods like fruits, vegetables and whole grains can accomplish this without adding a lot of extra fat.

5 Super Fast Breakfasts:

1. 1 cup whole grain low sugar cereal (kashi, multigrain cheerios), 1 cup skim milk, piece of fruit
2. 1 cup oatmeal with 2 Tbsp honey and sliced banana, 1 cup of milk
3. 2 slices whole wheat toast with 2 Tbsp peanut butter, piece of fruit
4. 1 whole grain muffin with 1 cup low fat milk and ½ cup berries
5. 1 cup low fat plain yogurt with ½ cup all natural granola and 2 cups strawberries

Some other ideas -

• 1 Slice whole wheat toast with 2 Tbsp peanut butter; serve with a protein shake [1c milk, ½ c berries, 1 Tbsp protein powder, 2 Tbsp ground flax seeds]
• 3 egg whites scrambled with
• 1 oz shredded cheese & ½ cup broccoli, 2 slices whole wheat toast, ½ cup OJ
• Diced turkey, ¼ cup onions, 1 oz shredded cheese, whole wheat toast, piece of fruit
• 1 whole egg, ½ cup chopped mushrooms, 5 snow peas quartered, ¼ chopped red bell pepper, and 1 ½ tsp soy sauce; serve with ½ cup berries and 2 Tbsp ground flax seed
• 3 egg white omelet with 1 slice whole wheat toast & ½ cup OJ
• 1 oz ricotta, ¼ cup tomatoes, ¼ cup onions
• Onions, mushrooms, and peppers
• ¾ cup oatmeal with 1 cup milk &
• 1 tsp brown sugar & banana
• 1 small chopped mango
• 1 cup applesauce, 1 tsp brown sugar and cinnamon
• 1 Tbsp peanut butter on whole wheat English muffin, 1 cup skim milk, 1 cup chopped pineapple
• ½ whole wheat bagel with
• 1 Tbsp peanut butter, 1 cup milk, 1 cup fresh fruit
• 2 Tbsp cream cheese, 2 slices tomato, ¼ cup yogurt
• 2 oz cheese, 4 slices tomato, ½ cup OJ
• Whole grain muffin with
• 1 cup strawberries & ¼ cup yogurt
• 1 Tbsp peanut butter & small apple
• 3 egg whites over hard on whole wheat English muffin with
• 1 slice ham & 2 slices cheese
• 2 meatless breakfast patties & slice cheese
• 1 cup cottage cheese & 1 slice whole wheat toast with ½ cup blueberries
• 2 whole wheat waffles with 2 Tbsp pure maple syrup & 2 cup strawberries
• 2 egg whites scrambled with 1 slice whole wheat toast, ½ cup OJ with
• 2 meatless breakfast patties
• 2 slices turkey bacon
• 4 egg whites scrambled with
• ½ cup new potatoes, ½ cup salsa, & 1 ½ oz shredded cheese; piece of fruit
• ¼ cup salsa, ¼ cup guacamole, ¼ cup corn in whole wheat tortilla
• 2 hard-boiled eggs, 1 cup cereal, 1 cup berries, 1 cup milk
• 2 whole grain pancakes with 2 Tbsp pure maple syrup and 1 cup raspberries
• ¾ cup yogurt with ½ cup raspberries & 1/3 cup cereal
• 2 pieces whole wheat French toast [made with 1 Tbsp milk & egg white], 1 c blueberries, 1 c milk

:)

Clean Eating Sweet Potato and Black Bean Quesadillas

Makes 8 servings, 1 quesadilla each
When I lived in Jacksonville, my great friend, Ariana, and I used to take the kids on lunch dates to Native Sun Natural Foods Market. They had an awesome selection of the more unusual things I use in my cooking, like bulk quinoa. They also made delicious food so we could do a bit of shopping and then sit and have a light meal that the kids could eat too. You know there aren’t a lot of places where I actually let me kids eat the food, LOL. One of our favorites was their sweet potato quesadillas. This is Ariana’s version which I have to say I actually like better than the original :)

Ingredients:

• 1 1/2 cups finely chopped onions
• 2 garlic cloves, minced
• 3 Tbsp olive oil
• 4 cups peeled sweet potatoes, grated
• 1/2 tsp dried oregano
• 1 tsp chili powder
• 1 Tbsp ground cumin
• 1-2 pinches cayenne (I leave this out because I’m wimpy)
• salt and pepper
• 1 cup shredded sharp cheddar cheese
• 1 can of black beans, drained
• 8 8-inch whole wheat tortillas

ONE: In large non-stick skillet, heat olive oil.
Sauté onions and garlic until the onions are transparent.


TWO: Add the sweet potatoes, oregano, chili powder, cumin, and cayenne. Cover and cook 10 minutes, stirring frequently. Add the black beans, recover, and cook for another 10 minutes, stirring frequently to prevent sticking.

THREE: When the sweet potatoes are tender, remove the filling from the heat and add salt and pepper to taste. Stir well.

FOUR: Spread the sweet potato mixture evenly onto the tortillas; sprinkle 2 tablespoons of cheese onto each tortilla.
Fold tortilla in half over filling.

FIVE: Either clean out the skillet you just used or get another large non-stick skillet and add a little oil; heat on medium high heat. Place the quesadillas in the heated nonstick skillet and cook on each side for 2-3 minutes, until cheese is melted and the filling is hot.
Add more oil to skillet as needed and cook in batches. Serve with salsa and sour cream.

Freeze leftovers using the flash freeze method to feed your freezer stash.

NUTRITION INFO:

Per serving - 355 Calories (97 Calories from Fat), 11g Fat, 4g Saturated Fat, 8mg Cholesterol, 468mg Sodium, 50g Total Carbohydrates, 10g Dietary Fiber, 9g Sugars, 13g Protein, 285% DV Vitamin A, 8% DV Vitamin C, 17% DV Calcium, 8% DV Iron

:)

TLC's Extreme Couponing

If you have ever evenly remotely thought about couponing it's likely you may have heard about the new show on TLC called Extreme Couponing. There's been a lot of discussion about the show in the couponing blogosphere but I personally haven't seen it yet so I can't really have an opinion either way. One thing I do know, though, is that it's a reality TV show so it's designed to be entertaining and sensational. My guess is that it would be interesting and entertaining to watch but it won't necessarily teach you the ins and outs of couponing.

HERE is a great article that brings a bit of reality back to Extreme Couponing. It was written by Rasha from A Full Cup which is an awesome resource for all things coupon related.

For some info about how to get started with some good old everyday couponing that the average family can use to save themselves on their weekly groceries, go HERE.

:)

Last Night's Veggies Cookies

Makes 20-24 cookies
Weird name for a cookie right? But that’s literally what these were. The first time I made Pineapple Pork Tenderloin I didn’t have peppers. Actually to be honest, I seriously needed to go grocery shopping and the only thing I did have was a big buttercup squash. So I made roasted squash with pineapple instead. We all ate it happily enough that night but none of us really felt like eating the leftovers. The frugal side of me couldn’t bear to throw them away so I made them into cookies. Normal people use their leftover dinner veggies to make cookies too, right? Regardless, we all loved them and these have since become a favorite cookie in our household. They are sort of like a pumpkin gingersnap but they're more cakey than crispy.

NOTE: If you are making something in your crockpot, you can chop up about a cup of winter squash/sweet potato and put it on a piece of tinfoil with about a cup of pineapple. Fold the foil into a pouch and stick it on top of whatever you're cooking. Obviously this wouldn't work if you were cooking a soup since the packet would sink. It only takes about 3 hours on low for the veggies to soften but you can leave it in there as long as your dish is cooking and just take it out at the end.

Ingredients:

• 2 cups whole wheat pastry flour (I use King Arthur's White Whole Wheat flour)
• 1 Tbsp ginger
• 2 tsp baking soda
• ½ tsp baking powder
• 1 tsp cinnamon
• ¼ cup Earth Balance buttery spread or coconut oil
• ¾ cup canned pineapple, drained
• ¾ cup cooked winter squash/sweet potato
• 1 cup sucanat, divided
• ¼ cup molasses

ONE: In a medium bowl, whisk together the flour, ginger, baking soda, baking powder and cinnamon. Set aside.

TWO: Puree the pineapple and winter squash/sweet potato together adding a small amount of pineapple juice if needed to create a puree the same consistency as canned pumpkin.

THREE: In a large bowl, cream together the buttery spread/coconut oil, pineapple-veggie puree, ½ cup of sucanat, and molasses using an electric or stand mixer. Gradually add the flour mixture to the wet ingredients, mixing until dough comes together. Chill dough for at least an hour.

FOUR: Preheat oven to 350 and pour remaining ½ cup of sucanat into a shallow bowl. Scoop out a generous tablespoonful of dough and roll it between your palms into a small ball, slightly smaller than a golf ball. Roll the ball in the sucanat until completely covered and then place on a cookie sheet. Using the bottom of a glass, lightly press the doughball to flatten. Repeat until all the dough is gone. Bake for 10-12 minutes until edges are set. Cool about 2 minutes on the cookie tray before transferring them to a cooling rack. Don’t leave them on the tray for too long if you want them crispy.

Freeze leftovers using the flash freeze method to feed your freezer stash.

NUTRITION INFO:

Per serving (1 cookie) - 89 Calories (16 Calories from Fat), 2g Fat, 0g Saturated Fat, 0mg Cholesterol, 130mg Sodium, 17g Total Carbohydrates, 1g Dietary Fiber, 3g Sugars, 1g Protein, 17% DV Vitamin A, 3% DV Vitamin C, 3% DV Calcium, 5% DV Iron

:)

Clean Eating Pina Colada Dutch Baby Pancakes

Makes 6 servings
This recipe is modified from the Peach Dutch Babies that I recipe tested for the April/May 2011 issue of Clean Eating Magazine. The original recipe was so good I wanted to make it again the next day but was out of peaches. We love pineapple and coconut in our house and that was how this version was born.


A Dutch Baby is an oven baked pancake which is kind of a blend between a popover and a crepe. They are traditionally made with white flour and a TON of butter but Clean Eating Magazine of course found a way to make it JUST as delectable while still being good for you :) My very good friend, Martha, was the one who first introduced me to Dutch Babies (made the ton of butter way!) and she’s a bit of a connoisseur when it comes to this dish. As soon as I tried the Clean Eating version, I immediately sent it to her and she was blown away as well. She gives them her seal of approval :)

Ingredients:

• 3 large eggs
• ¾ cup low-fat milk
• 2 tbsp Agave nectar or honey
• ½ tsp coconut extract
• ¼ tsp plus a pinch sea salt
• Large pinch nutmeg
• ½ cup whole-wheat pastry flour (I just use King Arthur’s White Whole Wheat flour)
• 2 Tbsp coconut oil
• 1 cup crushed pineapple packed in juice, drained and 2 Tbsp juice reserved
• 2 Tbsp unsweetened shredded coconut

ONE: Place a heavy, 12-inch oven-proof or cast-iron skillet in the oven and preheat to 425°F. (If you don't have an oven-proof skillet, you can use a baking dish. You'll need something a bit bigger than an 8x8 square pan but a 9x13 is about as big as you could go.)

TWO: In a large bowl, lightly beat eggs. Add milk, Agave, coconut extract, salt and nutmeg; whisk to combine. Add flour and whisk just until blended (a few lumps are fine).

THREE: Carefully add coconut oil to the skillet in the oven. Close the door, and allow it to melt, about 1 to 2 minutes. Wearing a heat-proof glove or oven mitt (I wear my Ove Glove), remove the skillet from the oven and pour the melted oil into the batter; whisk just until blended (do not over mix).

FOUR: Pour the batter back into the hot skillet and sprinkle evenly with the crushed pineapple. Carefully return skillet to oven and bake until edges are puffed and golden brown, 17 to 19 minutes.

FIVE: Meanwhile, toast the shredded coconut in a dry skillet over medium heat (the first time I made these I tried toasting the coconut in my toaster oven, forgot about it, and it caught fire… like billowing smoke fire. Oops.)

SIX: When the pancake is done, sprinkle it with the toasted coconut and drizzle with the reserved 2 Tbsp pineapple juice. It’s pretty impressive when it’s all puffed up fresh out of the oven. Call everyone to the table right away because it deflates pretty quickly. My boys like to peak through the window on the oven door to watch it puff up. They call this Magic Eggy Pancakes. I call it scrumptious :)

You won’t have leftovers but, if you did, you could freeze individual servings using the flash freeze method to feed your freezer stash.

NUTRITION INFO:
Per serving - 179 Calories (72 Calories from Fat), 8g Fat, 5g Saturated Fat, 107mg Cholesterol, 130mg Sodium, 22g Total Carbohydrates, 1g Dietary Fiber, 13g Sugars, 5g Protein, 4% DV Vitamin A, 8% DV Vitamin C, 5% DV Calcium, 6% DV Iron

:)

Clean Eating Healthy Sneaky Lasagna (with Spinach!) OAMC

Makes 10 servings
This is hands down one of our family favorites and we ALWAYS have some in the freezer. This recipe makes one pan but I always double it and make 2 at once because I figure I’m already making the pans dirty and heating up the oven, I might as well make it worthwhile :) I assemble the first one and pop it into the oven and I can usually have the second one assembled (and sometimes even get the dishes done!) so that when the first one is ready I can put the second one in and sit down to have the first for dinner.


You will see that this recipe has you making homemade spaghetti sauce which I really like to do when I have the time because then I know exactly what we are eating and can be sure that there are no random added ingredients. However, if I am crunched for time, I have used jars of premade sauce and then just browned the ground turkey and added it in. You will need about 4 1/2 cups of sauce to equal 6 cups total after adding in the meat. Just make sure you read the ingredients list really well when you pick a sauce. You would be amazed at the things that get added in to some.

Ingredients:
Sauce -

• 1 medium onion, diced
• 1 tsp olive oil
• 6 garlic cloves, diced (2 Tbsp)
• 2 Tbsp tomato paste
• 1 lb 93% lean ground turkey
• 28oz can crushed tomatoes
• 28oz can diced tomatoes
• 1 cup low-sodium chicken broth
• 3 Tbsp dried basil
• 1 cup pureed cooked sweet potato (optional, but I always add it in because it gives the sauce a slight sweetness, which most commercial sauces achieve by adding sugar. When I first started adding it Matt said, “Wow. This is awesome! It tastes just like Chef Boyardee!” Thanks hunny, that’s totally what I’m aiming for. Homemade sauce that tastes like processed crap in a can, LOL. What he meant in his own goofy way was that the sauce was so good it tasted like it was professionally made… which he apparently thinks Chef Boyardee is…)

Filling and Pasta Layers -

• 1 lb fat-free ricotta cheese
• 3 cups reduced-fat shredded mozzarella cheese, divided (This is bolded because I ALWAYS forget to divide it!)
• ½ cup grated Parmesan cheese
• 3 Tbsp dried basil (or ½ cup minced fresh basil)
• 1 large egg lightly beaten or equivalent of egg substitute
• ½ tsp salt
• ½ tsp pepper
• 1 12oz bag fresh spinach, roughly chopped or torn
• 12 whole grain lasagna noodles uncooked (not no boil noodles, just regular whole wheat noodles. The whole no boil thing is a scam, you don’t need to boil any noodles. My friend, Ariana, taught me that :) Before that I was preboiling all my lasagna, grrrr)

ONE: Combine the onion, oil, and ½ tsp salt in a large saucepan. Cover and cook over medium-low heat until softened, about 8-10 minutes. Stir in the garlic and tomato paste and cook until fragrant, about 30 seconds. Add the ground turkey and cook until it’s JUST starting to brown, about 4 minutes.

TWO: Add the crushed tomatoes, diced tomatoes, and broth. Bring to a simmer and cook, uncovered, stirring occasionally, until the sauce is thickened and measures about 6 cups, about an hour (the sauce might spit while it’s cooking so I always cover the pot with one of those mesh screen things that prevent splattering). Stir in the basil and season with salt and pepper to taste.

THREE: Dump the ricotta, 2 cups of the mozzarella, Parmesan, basil, egg, salt, and pepper into a large bowl and stir well.

FOUR: Preheat the oven to 375 and spray a 9x13 baking dish with cooking spray. Spread 1 ½ cups of the sauce evenly over the bottom.

FIVE: Rinse 3 uncooked lasagna noodles under cold running water and lay them on top of the sauce spaced evenly apart. Place 1/3 cup of filling on each one and spread it out evenly over the entire noodle. Lay 1/3 of the bag of spinach over the top of the filling (this will seem like a big pile of spinach and will make the layers really tall but it will wilt during cooking and you won’t even notice it’s there).Spread 1 cup of sauce evenly over the spinach. Repeat this layering two more times, rinsing each lasagna noodle before placing it in the pan.

SIX: Lay the remaining 3 noodles over the top and cover with the remaining 1 ½ cups of sauce, making sure to cover the edges. Spray a large piece of foil with cooking spray and cover the lasagna tightly. Place the lasagna pan on a cookie tray (to catch any bubbling over sauce) and bake for 45 minutes.

SEVEN: Remove the foil and sprinkle the lasagna evenly with the remaining 1 cup of mozzarella. Continue to bake, uncovered, until the cheese is bubbling and slightly brown, 10-15 minutes longer. Remove from the oven and cool on a wire rack for at least 15 minutes before serving.

Let the leftovers cool completely in the fridge overnight. Slice into individual servings (one pan should yield 10 servings) and freeze using the flash freeze method to feed your freezer stash. Reheat in the microwave or thaw in the fridge overnight and reheat in the oven @ 350 for about 30 minutes.

NUTRITION INFO:

Per serving - 424 Calories (136 Calories from Fat), 15g Fat, 7g Saturated Fat, 90mg Cholesterol, 590mg Sodium, 38g Total Carbohydrates, 7g Dietary Fiber, 7g Sugars, 35g Protein, 181% DV Vitamin A, 60% DV Vitamin C, 50% DV Calcium, 21% DV Iron

:)

Clean Eating Crockpot Salmon with Pineapple-Mango-Strawberry Salsa and Orange Lentils

Makes 6 servings
This recipe was modified from a recipe that I tested for Clean Eating Magazine. I’m not a huge fan of fish that tastes like fish but I really love salmon. Go figure! And I love it even more when my crockpot cooks it for me :) This method yields delicious, moist salmon every time. The slightly sweet, citrus flavor of the lentils goes particularly well with the fruit salsa and gives the whole dish an island vacation feel. Plus any time dinner involves fruit my boys are very happy. I recommend using a larger crockpot (like 5 to 7 quarts) for this meal and purchasing salmon fillets that are about the same thickness to ensure even cooking. If you only have a smaller crockpot, you can either do fewer salmon fillets or layer them on top of each other using additional pieces of parchment. If you layer, you will need to extend the cooking time of the fish a bit.

Ingredients:

• 1¼ cup low-sodium chicken broth
• 1 cup orange juice
• ¾ cup lentils (I use green)
• ½ cup carrot, finely diced
• ¼ cup red onion, finely diced
• ¼ cup celery, finely diced
• 1 tbsp honey
• 6 4- to 5-oz salmon fillets, scaled and pin bones removed
• 1 tsp lemon juice

Salsa:

• 3/4 cup finely diced pineapple
• 3/4 cup finely diced mango
• 1/2 cup finely diced strawberries
• 1/4 cup finely diced red onion
• 2 Tbsp chopped fresh mint (2 tsp dried)
• 2 Tbsp orange juice
• 1 Tbsp lime juice
• 1/4 tsp salt

ONE: Combine everything except the salmon and lemon juice together in the crockpot and stir. Cover and cook on low heat for 5 to 5½ hours or until lentils are tender.

TWO: Place 1 sheet of parchment paper over the lentils in the crockpot. Season salmon lightly with salt and pepper and place it on the parchment (skin-side down if you have not removed the skin). Replace the lid and continue to cook on low for 25 minutes or until salmon is opaque in centre.

THREE: While the salmon is cooking, combine all of the salsa ingredients and set aside to give the flavors a chance to combine.

FOUR: Once the salmon is done, remove it by lifting out parchment. Stir the lemon juice into the lentils and season with salt and pepper to taste. To serve, place about ½ a cup of lentils on a plate and top with a salmon fillet and 1/3 cup of salsa.

Freeze leftover lentils and salsa using the medium/large portions method to feed your freezer stash.

NUTRITION INFO:

Per serving (1/2 cup lentils, 1/3 cup salsa, 1 salmon fillet) - 419 Calories (146 Calories from Fat),16g Fat, 3g Saturated Fat, 80mg Cholesterol, 203mg Sodium, 32g Total Carbohydrates, 9g Dietary Fiber, 14g Sugars, 36g Protein, 39% DV Vitamin A, 90% DV Vitamin C, 6% DV Calcium, 16% DV Iron

:)

Clean Eating Low Cost Weekly Meal Plan 4/11

I am SERIOUSLY psyched for this week's meal plan!! My kids LOVE mangoes and sweet potatoes and they are both on sale this week. Plus there's a sale on honey which always makes me do the happy dance. My great friend, Barb, and I are working on a very detailed report on natural sweeteners and honey is one of the best. Stay tuned for that article.

This week I'm particularly excited about the Salmon with Pineapple-Mango-Strawberry Salsa over Orange Lentils. I'll serve this with Kale Chips which are just too cool for words. The fact that you can make chips out of kale is up there with cauliflower becoming bread sticks. As far as the salmon goes, if you're not regularly cooking your fish in the crockpot, you are seriously missing out. You know I love my crockpot because it saves me hands-on time during the pre-dinner hour and doesn't heat up my kitchen. But in this recipe I love it even more because it makes perfectly cooked fish with lentils that my kids will happily eat. What could be better?! Plus, you can make the key ingredient for Last Night's Veggies Cookies while you're cooking the lentils. I know that sounds crazy but, once you see the recipe, you'll understand :)

Next up is seriously the most delicious Dutch Baby Pancake you've ever had in your life. My boys literally dance with joy when I make these. Then we're trying something new with the Moroccan Lamb Stir-Fry. As you may have noticed, I'm not all that creative when it comes to my protein sources. I rely pretty heavily on ground turkey and chicken breasts. This is something I've been working on and this week lamb is on sale so I thought I'd be a little adventurous and move out of my comfort zone. I think you'll like it. Finally, two of our family's tried and true (and willingly eaten by the toddlers) recipes: Lasagna and Sweet Potato Quesadillas.

As I mentioned last week, during the Summer I teach Survival Swim Lessons so I spend a lot of my day in the pool. I have an absolutely WONDERFUL helper, Danielle, who mommies my boys and helps me with the million and one other things that us moms do all day. She is one of the hardest workers I have ever met and I am eternally grateful for her help. Danielle is the ONLY reason I'll still be able to continue this blog during the summer so I would like to publicly shout, "Thank you, Danielle!!!! You are the BEST!!!"

Step 1: Find out what meat and produce is on sale for the week
This week at Publix Lamb and Salmon are on sale. In the produce section kale, sweet potatoes, celery, orange juice, strawberries, and mangoes 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 good prices for canned tomatoes, ricotta cheese, shredded mozzarella, honey, raisins, canned pineapple, and chicken broth.

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. To learn how to build your own freezer stash go HERE.

Step 4: Get all of the recipes together and make a shopping list of what you’ll need.
Meals-
Sneaky Lasagna (with Spinach!)
Sweet Potato and Black Bean Quesadillas
Salmon with Pineapple-Mango-Strawberry Salsa over Orange Lentils and Kale Chips - Coming Soon
Moroccan Lamb Stir-Fry - Coming Soon

Healthy Breakfasts/Snacks/Desserts-
Pina Colada Dutch Baby Pancakes
Last Night's Veggies Cookies

Here is a shopping list for the complete list of meals (not including snacks and desserts) 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 Matchup List - Coming Soon
Non-Coupon Matchup List - Coming Soon