Fruit Bruschetta

Fruit Bruschetta

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YIELD: 20 SLICES

PREPARATION TIME: 15 MINUTES

COOKING TIME: 0 MINUTES

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Details

Fruit Bruschetta is perfect for Sunday brunch. Trick your friends into thinking you’re a master chef with this beautiful, yet quick and delicious dish from Tosca Reno’s Eat Clean Cookbook.

Ingredients

• 1/2 cup / 120 ml low-fat cottage cheese or yogurt cheese

• 1 whole-grain baguette, sliced on the diagonal into 1/2-inch pieces

• 1/2 cup / 120 ml sliced fresh strawberries

• 1/2 cup / 120 ml fresh blueberries

• 1/2 cup / 120 ml raspberries

• 1 tin mandarin orange slices in their won juice, drained, juice reserved

Preparation

1. Preheat oven to 400ºF / 200ºC.
2. Prepare a baking sheet by lining with parchment paper.
3. Arrange slices of baguette on the baking sheet and toast the bread.
4. Mix cottage cheese or yogurt cheese with 2 Tbsp / 3 ml of the mandarin juice. If using cottage cheese, mash well to make smoother.
5. Once the bread is toasted, spread the cottage cheese or yogurt cheese on top of the hot toast.
6. Arrange toast on a serving platter, set strawberry slices on to and then distribute the rest of the fruit on top of the strawberries.

Nutritional Value For One Slice with One-Tsp Yogurt cheese and One-Tsp Fruit Mixture:

Calories: 51
Calories from Fat: 6
Total Fat: 1 g
Saturated Fat: 0 g
Total Carbs: 8 g
Fiber: 1 g
Protein: 3 g
Sodium: 100 mg
Cholesterol: 0 mg

Easy Chicken Salad

I swapped out the mayo in your typical chicken salad with some protein packed cottage cheese. I made it a delicious lunch by cutting up a whole wheat pita brushed with a tiny bit of olive oil and pepper and toasting it until crispy- yummy pita chips!

Ingredients

• 1 large cooked chicken breast, cut into small pieces
• 1/4 of a large red onion, diced
• 1 celery stalk, diced (including leaves)
• 1/2 cup cottage cheese, I use 1% no sodium added
• 1/4 cup of white wine vinegar
• 1/4 cup of dijon mustard
• salt and pepper to taste

Instructions

Start by mixing the cottage cheese, white wine vinegar, and dijon mustard. I like a little more mustard in mine so feel free to add more if you like! Toss with chicken, onion, and celery. Add salt and pepper to taste. Serve over a salad or with home made pita chips. Enjoy!

YIELD: 2
PREPARATION TIME: 5-10 minutes
COOKING TIME: 0

Eat-Clean Chicken Wrap

This chicken wrap is a great flavor combination, and it is easy to make ahead and take with you.

Ingredients

• Grilled Chicken (Cut into Strips)
• Grilled Bell Peppers (Cut into Strips)
• Miso Mayo
• Ezekial Wrap
• Lettuce

Instructions

First marinate the boneless skinless chicken breasts for about an hour, the marinade that I have used is a combination of the following items:
Soy Sauce
Orange Juice
Honey
Apple Cider Vinegar
Chile Powder
Onion
Garlic
Paprika

You could skip the marinade, and just season the chicken any way that you like it on the grill.

Then grill boneless skinless chicken breast, and peppers.

Served with a starch, this makes a great dinner for my family, and then I use the left overs to make my wraps during the week.

After grilling, and letting the chicken and peppers cool off cut them into strips, and store them in the frige.

I have been making enough left overs as part of this weekend meal to make 3-4 wraps for lunch during the week.

To make a wrap I take one Ezekial Wrap, spread about a Tablespoon of Miso Mayo onto it, then add lettuce, chicken, and peppers. And wrap it up. I store it in parchament paper so that it travels well, and so that when you eat it the fillings dont get messy.

I hope you will try this and let me know what you think.

YIELD: 3-4 wraps
PREPARATION TIME: 30 minutes or so (to prepare ingredients ahead of time)
COOKING TIME: 5 minutes (to make a wrap for lunch)

Turkey Meatballs w/ spicy tomato sauce

Turkey Meatballs w/ spicy tomato sauce

Serves: 8
Makes: 48, 1-tbsp meatballs
Hands-on time: 45 minutes
Total time: 1 hour, 15 minutes


INGREDIENTS:

SAUCE

• 1 tbsp olive oil
• 1 medium white onion, finely diced
• 2 cloves garlic, minced
• 2 tsp cumin, ground
• 1/4 tsp cinnamon, ground
• 1/4 tsp ginger, ground
• 3 cups low-sodium chicken stock
• 4 medium plum tomatoes, diced
• 2 tbsp jarred tomato paste
• 1 lemon, zested (about 1 tbsp)
• 1/2 cup cilantro sprigs, finely chopped
• Sea salt and fresh ground black pepper, to taste

MEATBALLS

• 1 medium white onion, peeled
• 2 lbs lean ground turkey
• 3 cloves garlic, minced
• 1/2 cup cilantro sprigs, finely chopped
• 1 tsp cumin, ground
• 1 tsp paprika
• 1/4 tsp cinnamon, ground
• 1/4 tsp ginger, ground
• 1/8 tsp cayenne pepper
• Sea salt and fresh ground black pepper, to taste


INSTRUCTIONS:

1. Prepare sauce: Heat a large saucepan over medium-high heat. Add oil, onion and garlic. Cook, stirring frequently, for about 3 to 5 minutes or until onion is translucent. Add cumin, cinnamon and ginger and continue to cook, stirring continuously for about 1 to 2 minutes or until fragrant. Add stock, tomatoes, tomato paste and zest to pan and bring to a boil. Reduce heat to medium-low and simmer for 15 to 20 minutes. Season with salt and pepper.

2. Prepare meatballs: Preheat oven to 400°F and line a baking sheet with parchment paper.

3. Using a cheese grater, finely grate onion into a large mixing bowl. Strain and discard all excess liquid from onion and place grated onion back into bowl. Add remaining meatball ingredients to bowl and mix well until combined. If mixture is very soft, cover and refrigerate for at least 1 hour to allow mixture to firm up.

4. Using a tablespoon or small ice-cream scooper, scoop out 1 tbsp of mixture and roll it into a ball. Separate meatballs 1 inch apart on baking sheet and bake for 6 minutes, or until lightly browned on outside. Remove from oven. Repeat until all mixture is used up.

5. Stir cooked meatballs into sauce, increase heat to medium-high and bring sauce to a boil. Reduce heat to medium-low and simmer for 10 minutes. Remove from heat, stir in cilantro and season with salt and pepper.

TIP: For a complex, high-fiber carb to keep your energy levels up even longer, pair your meatballs with a side of couscous. Or serve with a side of green beans to get your daily veggie fix!

NUTRIENTS per serving (6 meatballs and 1/3 cup sauce):
CALORIES: 180
TOTAL FAT: 3.5 g
SAT. FAT: 0 g
CARBS: 8 g
FIBER: 2 g
SUGARS: 4 g
PROTEIN: 29 g
SODIUM: 170 mg
CHOLESTEROL: 55 mg

By Joanne Lusted

Chicken Fingers

After watching Jamie Oliver showing how nuggets are made I thought we better put up a healthy "CLEAN" alternative....


Ingredients

Canola oil cooking spray
1/2 cup sliced almonds or pecan pieces
1/4 cup whole-wheat flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
4 large egg whites
1 pound chicken tenders or chicken breast cut into strips

Preparation
Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet.Place baking sheet with rack in the oven while it preheats.

Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Carefully remove the baking sheet from the oven and coat with cooking spray; place the tenders on the prepared rack and lightly coat tenders with cooking spray, turn and spray the other side.

Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
These are great with Clean Eating Onion Dressing or your favorite clean eating dip! Enjoy!
Nutrition
Per serving (serves 4) :

Calories 174
Fat 4 g
Carbohydrates 4 g
Protein 27 g

Bison Burgers

Bison Burgers

YIELD: 4 patties
PREPARATION TIME: 20 minutes
COOKING TIME: 14-20 minutes

Details

What man doesn't love to fire up the barbecue? There is something primitive and tough about hot coals, fire, and cooking outdoors. Trade greasy, heart-attack-on-a-plate burgers for these juicy, delicious and Clean bison burgers. Visit your local butcher to select the best ground bison.

Ingredients

• 1 Tbsp / 15 ml olive or safflower oil
• 3/4 cup / 180 ml finely chopped onion
• 2 egg whites
• 1/4 cup / 60 ml oat bran or oatmeal ground in a coffee grinder
• 1/4 cup / 60 ml cooked, mashed sweet potato
• 1 Tbsp / 15 ml molasses
• 1 tsp / 5 ml crumbled, dried oregano
• 1/2 tsp / 2 1/2 ml sea salt
• 1/2 tsp / 2 1/2 ml freshly ground, black pepper
• 1 lb / 455 g ground bison

Preparation

Heat olive oil over medium heat in a skillet. Cook the onion until soft and golden. Set aside.

Meanwhile, in a large bowl, mix together egg whites, oat bran or oatmeal, sweet potato, molasses, oregano, sea salt and pepper.

Stir in onions and bison. Mix the ingredients together with clean hands until just combined. This is real hands-on cooking. Take a handful of the meat and create a flat patty. You can get your family involved here too, so they can make patties that fit them. Just make sure they use clean hands.

Grill the patties for 7-10 minutes on each side or until the burgers reach desired doneness.

If you would like to store the patties in the freezer to use later, wrap the patties individually in parchment paper. They can be stored for up to one month in the freezer.

Tip: Pair these burgers with whole-wheat or Ezekiel buns. Top the burgers with cut-up tomatoes, leafy greens, and hummus.

Nutritional Value for One Patty (no bun)

Calories: 143
Protein: 22 g
Carbs: 6 g
Dietary Fiber: 2.5 g
Fat: 2 g
Sat. Fat: 1 g
Sodium: 50 mg
Cholesterol: 80 mg

Jerk-Spiced Tilapia

Jerk-Spiced Tilapia

Ingredients

• 1 tsp / 5 ml thyme
• 1 tsp / 5 ml chili powder
• 2 cloves of garlic, pressed
• 1 tsp / 5 ml ground ginger
• 1/2 tsp / 2 1/2 ml nutmeg
• 1/2 tsp / 2 1/2 ml cinnamon
• 1 jalapeno pepper, cored, seeded, and finely chopped
• 1 tsp / 5 ml freshly ground black pepper
• Pinch of sea salt
• 1 Tbsp / 15 ml lime juice
• 2 Tbsp / 30 ml olive oil
• 1/2 tsp / 2 1/2 ml ground cloves
• 4 tilapia fillets

Preparation

Combine herbs and spices in a small bowl and mix well.

Coat tilapia fillets with olive oil. Pat both sides with spices.

Sauté each fillet until just cooked through, about 3 minutes on each side. Do not overcook!

Nutrients Per Serving

Calories: 160
Protein: 20 g
Carbohydrates: 0 g
Dietary Fiber: 1 g
Fat: 8 g
Saturated Fat: 1 g
Sodium: 242 mg
Cholesterol: 50 mg

Strawberry Lemonade

Strawberry Lemonade

INGREDIENTS:
2 1/2 cups strawberries (about 1 lb), halved and hulled,
plus 6 whole strawberries for garnish
1 1/2 cups cold filtered water
1 cup fresh lemon juice (juice 4 to 5 lemons)
1/4 cup agave nectar
INSTRUCTIONS:

ONE: Place strawberries in a blender or bowl of a food processor and purée. Strain liquid through a medium mesh sieve into a pitcher.

TWO: Stir in water, lemon juice and agave. Add more lemon juice or agave to taste. Serve over ice. Garnish with whole strawberries.

Gluten Free Penne w/ mushroom sauce

Gluten Free Penne w/ mushroom sauce
INGREDIENTS

1 oz dried wild mushrooms
1 cup boiling water
2 tsp extra-virgin olive oil
1 (8 oz) package sliced mushrooms
1 Tbsp fresh thyme
1 clove garlic, minced
1 cup fat-free ricotta cheese *
2 Tbsp grated Parmesan cheese
1 egg yolk
1 tsp kosher salt
1 (16 oz) package brown rice or high-protein penne pasta
* if you're lactose intolerant, experiment with soy ricotta cheese



PREPARATION

Place dried wild mushrooms in a medium bowl. Pour boiling water over them and let rehydrate for 20 minutes. Drain mushrooms and liquid into a measuring cup; set both wild mushrooms and liquid aside (there should be just over 3/4 cup liquid in the measuring cup).
Heat oil in a frying pan over medium heat. Sauté sliced mushrooms with thyme and garlic until soft and fragrant, about 10 minutes, stirring often. Add reserved wild mushrooms; cook for 2 or 3 more minutes.

While the mushrooms are cooking, combine ricotta cheese, Parmesan cheese, egg yolk, salt and 3/4 cup of the reserved wild mushroom liquid in a blender; purée.

Bring a large pot of water to a boil. Cook penne according to the package directions; drain and set aside. Reserve 1/4 cup of the pasta water to thin the sauce, if necessary.

Reduce the mushroom mixture to medium-low heat and slowly stir in the cheese mixture. Stir continuously for 5 to 7 minutes until the sauce is thickened and coats the back of a spoon; remove from heat. Stir in cooked penne, adding some of the reserved pasta water if the sauce gets too thick, and serve.

Pancakes

 EAT CLEAN pancakes

Ingredients

Dry:
1 c Whole-wheat flour
1 tsp baking powder
2 tbsp your sugar alternative
1/2 tsp ground cinnamon
1/4 tsp sea salt

Wet:
8 egg whites
1 c fat-free cottage cheese
1 c fat-free plain yogurt
Cooking Spray


Directions

1. Combine first five ingredients in a medium bowl. Make a well in the center.

2. Combine eggs, cottage cheese and yogurt in a small bowl. Pour into well. Stir until just moistened.

3. Heat a nonstick pan or griddle or prepare a skillet with cooking spray. Heat should be medium high. Use 1/4 cup of batter for each pancake. Cook until lightly browned on both sides. Keep warm in oven until all batter has been used up.

4. Serve with fruit.

* Makes about 12 - 1/4C pancakes!

ASHLEYS NOTE: - These pancakes will not have the same consistency inside when you cut it - because of the cottage cheese it is a little more moist! You will NOT believe how good these are

Heirbloom Tomato Stack with Buffalo Mozzarella

Heirbloom Tomato Stack with Buffalo Mozzarella

INGREDIENTS:

• 3 assorted (red, orange, yellow) medium heirloom tomatoes, sliced into 1/4 –inch slices
• 16 basil leaves
• 4 oz fresh buffalo mozzarella, sliced into 1/3 –inches
• 10 cherry tomatoes
• Freshly ground four-blend pepper, to taste

Dressing:

• 1 1/2 oz olive oil
• 1 1/2 oz balsamic vinegar
• 1/2 tbsp Italian herbs
• 1 tbsp French Honey Dijon Mustard
• 1/4 cup chopped shallots

INSTRUCTIONS:

1. On two plates, place a slice of tomato on each and top with a slice of mozzarella and two basil leaves. Repeat twice. Finish with a cherry tomato on top. Garnish plates with four more cherry tomatoes, and remaining basil leaves

2. Place all dressing ingredients in food processor and blend until smooth. Drizzle dressing over tomato stack, top with freshly ground four-blend pepper and serve.

Ultimate Energy Bars

Ultimate Energy Bars

Serves 8

INGREDIENTS:

• 2 cups oats (not instant)
• 1 cup flour (I use gluten-free or KA white whole wheat)
• 1 tsp baking powder
• 1 tsp baking soda
• ¼ tsp cinnamon
• ¼ tsp salt
• 19-oz can organic white kidney or navy beans, rinsed and drained
• ¼ cup non-hydrogenated margarine (Earth Balance)
• 1 cup Sucanat (cane sugar)
• 1 large egg
• 1 tsp vanilla
• ½ cup chocolate chips
• ½ cup raisins or dried cranberries (no sugar added)
• ¼ - ½ cup chopped walnuts or pecans
• 2 tbsp ground flaxseed
• Cooking spray

INSTRUCTIONS:

1. Preheat oven to 350°F.

2. Place oats in a food processor and pulse until it resembles coarse flour. Add flour, baking powder, baking soda, cinnamon and salt and process until combined. Transfer to a large bowl.

3. Put beans into the food processor and pulse until puréed. Add margarine, brown sugar, egg and vanilla and pulse until smooth, scraping down the sides of the bowl.

4. Pour bean mixture into oat mixture and stir by hand until almost combined; add chocolate chips, raisins/cranberries, nuts and flaxseed and stir just until blended.

5. Spread the batter into a 9- by 13-inch pan that has been sprayed with cooking spray. Bake for 30 to 35 minutes, until golden around the edges. Cool in the pan before cutting into bars. Yum!

Chili Chicken Kabobs

Chili Chicken Kabobs

Yield: 4 kabobs
Preparation time: 15 minutes
Cooking time: 10 - 15 minutes

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

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

Preparation:

1. In a small bowl whisk together the olive oil, vinegar and lime juice. Season with chili powder, paprika, cayenne pepper, salt, pepper and pressed garlic.

2. Place the chicken in a shallow baking dish with the sauce and stir to coat.

3. Preheat the grill to medium high. Thread the chicken onto the skewers, alternating with chopped onion pieces. Discard the marinade.

4. Lightly oil the grill grate. Grill the skewers for 10 to 15 minutes or until the chicken juices run clear.

TOSCA'S TIP: When grilling kabobs, group foods with similar cooking times. Cut meats, veggies or fruit into a uniform size: 1 1/2 inches / 4 cm works well.

The Clean-Eat diet for MEN

Strawberry Orange Muffins

Strawberry Orange Muffins

Ingredients:
3 large egg whites
3/4 cup plain low-fat yogurt (I used vanilla because it's what I had)
1/2 cup unsweetened applesauce
1/4 cup canola oil
1 orange , zested or 1/2 tsp Fioro Di Sicilia (I love this stuff, it has a citrus, vanilla aroma)
1 tsp. pure vanilla extract (do not need if using Fioro Di Sicilia)
2 cups whole wheat flour
1/2 cup Sucanat
1 Tbsp. baking powder
1 tsp. baking soda
1 tsp. kosher salt
1 cup sliced strawberries

Method:

Preheat oven to 375 degrees. Place muffin papers in 12-cup muffin tin or spray with cooking spray.

In a large bowl, whisk together flour, Sucanat, baking powder, baking soda and salt. In a medium bowl, whisk together egg whites, yogurt, applesauce, canola oil, zest and vanilla. Pour wet ingredienta in with the dry and stir just short of being combined. Gently stir in the strawberries, mix just until combined.

Divide batter among 12 muffin cups. Bake until tops are golden brown, 20-25 minutes. Cool on a wire rack for 10 minutes before removing from tray.

Salad

INSTRUCTIONS:
dressing
• ½ cup nonfat plain yogurt
• ¼ cup orange juice concentrate, thawed
• 2 tbsp poppy seeds
• 1 tbsp honey (optional)

salad
• 3½ cups baby spinach leaves
• 4 large strawberries, quartered
• 2 tbsp Orange Poppy Seed Dressing

For dressing: Whisk yogurt, orange juice, poppy seeds and honey together in a small bowl.

For salad: Place spinach leaves in a bowl. Top with strawberries and toss with dressing and serve.
* I added mandarin orange, red onion, and a few shards of cheese to mine

Clean Eating Mag

Roll Ups

Roll Up's

INGREDIENTS:

1 tsp. extra-virgin olive oil
1 small onion, finely chopped
1 clove garlic, minced
1 lb ground turkey breast
3/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1 28-oz can whole tomatoes in juice
1 tsp salt
8 sheets dried high-protein or whole-wheat lasagna
1 10-oz box frozen chopped spinach, thawed
1 15-oz container non-fat ricotta cheese
1 egg
3/4 cup shredded reduced-fat mozzarella cheese

Method:

In a large skillet, heat olive oil over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook another minute. Turn heat to medium-high and add ground turkey, breaking it up with a spatula until meat shows no sign of pink. Stir in cinnamon and nutmeg, then add tomatoes and salt. Reduce heat to medium-low, stir, cover and let simmer for 20 minutes, occasionally stirring and breaking up tomatoes with a wooden spoon.

Meanwhile, bring a large pot of water to boil. Cook pasta according to package directions, drain, rinse and allow to cool in a colander.

Preheat the oven to 400°F. Squeeze all remaining moisture from thawed spinach and place in large bowl. Add ricotta cheese, egg and a 1/4 cup mozzarella cheese to bowl. Stir until combined.

Spread 1 cup of cooked tomato sauce into bottom of a 9" x 10" casserole dish. Lay a cooked lasagna noodle flat in front of you. Use your fingers to spread 1/8 of ricotta mixture across the noodle and roll it up. Place the rolled pasta seam side down, into the casserole dish. Repeat with remaining noodles. Spread remaining tomato sauce over roll-ups, then top with remaining 1/2 cup mozzarella.

Bake, covered with foil, for 20 minutes. Remove foil and broil for 5 minutes or until the rollups are browned and bubbly.

NUTRITIONAL BONUS:

One serving of these lasagna-style roll-ups gives you 90 percent of your vitamin A requirement and a healthy dose of calcium – 366 milligrams to be precise.

Clean Eating Magazine

Banana Bake

Ingredients:

2 cups quick oats (not instant)
1/2 cup shredded coconut
1/2 cup raisins or chopped dates
1/4 cup chopped walnuts
3 large ripe bananas, mashed
1/4 cup unsweetened applesauce (optional)


Method:
Preheat oven to 350 degrees.
Mix ingredients together in a large bowl.
Press dough in a 9"X 9" baking pan and bake for 30 minutes.
Cool on wire rack. When cool, slice into squares or bars and serve.

Dr. Fuhrman

Ultimate Smoothie

Ultimate Smoothie

Ingredients:

1 cup ice cubes
1 cup skim, soy, rice, or almond milk
1/4 cup low-fat cottage cheese
1/2 cup fresh strawberries, sliced
1 kiwi, peeled and cubed
1/2 cup green tea, chilled

Method:
Toss all ingredients in blender and process until smooth

Tosca Reno

Clean Chicken, Potato, and Veggie Bake

Clean Chicken, Potato, and Veggie Bake

Ingredients

Cooking Spray
2 Skinless Chicken Breasts, chopped into 2-inch cubes
1 lb Red Potatoes, chopped into 2-inch cubes
1/2 bunch asparagus, trimmed and cut into 1-inch pieces (OR Red & Green Peppers, OR Vegetables of your choice)
1/3 c fresh basil, chopped
4 garlic gloves, thinly sliced
1.5 TBSP Olive Oil
1 tsp chopped fresh rosemary
Ground Pepper to Taste
1/2 cup Chicken Broth if desired


Directions

Preheat oven to 400 degrees and spray a baking dish with cooking spray. Add chicken, potatoes, tomatoes, vegetables, basil, garlic, chicken broth, and olive oil. Sprinkle with rosemary. Add pepper if desired. Bake for approx. 45 minutes, turning occasionally, until tender. Serve.

Number of Servings: 4

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 285.3
Total Fat: 7.2 g
Cholesterol: 68.8 mg
Sodium: 284.2 mg
Total Carbs: 22.4 g
Dietary Fiber: 3.1 g
Protein: 32.0 g

Frozen Chocolate Banana Delight

Frozen Chocolate Banana Delight

Ingredients

5 - 6 medium sized ripe bananas
1 1/4 cups unsalted natural peanut butter
1/2 cup natural honey
1/4 cup unsweetened cocoa powder
Instructions

This dessert is a great substitute for ice cream, as it is refreshing and contains healthy fats. For those with peanut allergies, this recipe can be enjoyed by substituting natural almond or cashew butter for the PB.

Put all ingredients in food processor and process until smooth.

Line muffin pan with mini muffin cups light greased with natural cooking spray. With spoon, scoop batter into muffin cups or into pasty bag and pipe onto parchment covered tray.

Place in freezer and let freeze for at least 2 hours. When ready to eat, remove from freezer and let thaw for 10 minutes to soften slightly.

ENJOY!

Tips & Bonus Information

187 calories; 6g protein; 10g total fat (2g sat fat, 0g trans fat); 22g carb; 3g fibre; 5mg sodium.

YIELD: 16

Crêpes with Mixed Berries & Gingered Agave Syrup

Crêpes with Mixed Berries & Gingered Agave Syrup

INGREDIENTS:
1/2 tsp ginger, freshly grated
5 tbsp agave nectar, divided
2/3 cup skim milk, I use almond milk
1/4 cup arrowroot
3 tbsp white whole-wheat flour (King Arthur Flour)
3 large egg whites
2 tbsp sunflower oil
1/2 tsp pure vanilla extract
1/4 tsp Kosher salt
Olive oil cooking spray
1 1/2 cups organic mixed berries (blueberries, blackberries, raspberries or strawberries), hulled and quartered, if needed
INSTRUCTIONS:

ONE: To make gingered agave syrup: In a small saucepan, combine ginger and 4 tbsp agave over medium heat and bring to a boil. Remove from heat and set aside to steep for at least 10 minutes.

TWO: To make crêpes: Combine milk, arrowroot, flour, egg whites, oil, vanilla, salt and remaining 1 tbsp agave in a blender. Cover and blend until smooth.

THREE: Lightly mist a small nonstick skillet with cooking spray and heat over low heat. Add 2 tbsp crêpe batter, tilting skillet to spread in a thin, even layer. Cook on one side only until center is cooked through and edges are browned, about 1 minute. Loosen crêpe with tongs or a spatula and invert onto a parchment- or paper-towel-lined plate. Re-spray skillet, re-stir batter and repeat, layering finished crêpes between parchment or paper towels.

FOUR: To serve, fold crêpes in quarters, browned side-out, and arrange on plates. Top with fruit, drizzle with gingered agave and serve.

Nutrients per 2 crêpes, 1/4 cup berries and 2 tsp agave syrup:
Calories: 160, Total Fat: 5 g, Sat. Fat: 0.5 g, Carbs: 26 g, Fiber: 2 g, Sugars: 17 g, Protein: 4 g, Sodium: 120 mg, Cholesterol: 0 mg

Hazelnut Espresso Cookies

Hazelnut Espresso Cookies

YIELD: 30 COOKIES
PREPARATION TIME: 15 MINUTES
COOKING TIME: 25 MINUTES

Details

Perfect for after dinner or with a relaxing cup of afternoon coffee! These sweetly fragrant baked delights from Tosca Reno’s Eat Clean Cookbook will be a favorite with java addicts and cookie monsters alike.

Ingredients

• ¾ cup / 180 ml Sucanat or rapadura sugar
• ½ tsp / 2.5 ml sea salt
• 1 Tbsp / 15 ml espresso powder (or granules)
• 2 cups / 480 ml hazelnuts, toasted and skins removed
• 4 large egg whites
• 1 tsp / 5 ml best-quality vanilla extract
• 1 Tbsp / 15 ml orange zest (use organic, well-scrubbed oranges)

Preparation

Preheat oven to 325ºF / 165ºC. Place racks in center of oven.

Line baking sheets with parchment paper.

Place sugar, sea salt, espresso powder and nuts in food processor and process until fine. Transfer mixture to mixing bowl.

In another bowl, beat egg whites until stiff.

Fold nut mixture gently into egg whites. Add vanilla and orange zest and mix until blended.

Spoon batter onto cookie sheets but don’t crowd.

Place in oven and bake for 25 minutes or until golden on top.


Nutritional Value for One Cookie

Calories: 116
Calories from Fat: 83
Total Fat: 9 g
Saturated Fat: 1 g
Total Carbs: 7 g
Fiber: 2 g
Protein: 3 g
Sodium: 33 mg
Cholesterol: 0 mg

Egg Salad Sandwich

Details

Egg Salad is the perfect school lunch! It’s hearty, tasty and takes no time at all to prepare. Trade the fatty, mayonnaise-laden version for this Eat-Clean recipe from my latest book, The Eat-Clean Diet for Family and Kids! Make sure to pack it in a cooler.

Ingredients

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

Preparation

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

Nutrients Per Serving

Calories: 170
Calories from Fat: 30
Fat: 3.5g
Saturated Fat: 1g
Trans Fat: 0g
Protein: 17g
Carbs: 18g
Dietary Fiber: 3.5g
Sodium: 528mg
Cholesterol: 106mg

Baked Salmon with Orange Glaze

Baked Salmon with Orange Glaze

4 Tbsp. no sugar added orange marmalade
1/2 tsp. fresh ginger, minced
1/2 tsp. fresh garlic, minced
salt and pepper to taste

2 large salmon fillets (5oz each)
2 cups chopped spinach
1 cup sliced mushrooms
2 small tomatoes, chopped

Mix together the first four ingredients and set aside.

Grease an 8-inch square dish with cooking spray and place salmon fillets in pan.

Spoon marmalade mixture over the salmon then place the spinach, mushrooms and tomato over the top. Sprinkle with salt and pepper.

Cover with aluminum foil and bake for 20-25 minutes at 375 degrees.

Chocolate Mint Shake

Chocolate Mint Shake

Serves 1

1 bag mint tea
1/4 cup hot water
1/2 cup ice
1 scoop chocolate protein powder
1/2 cup low-fat plain yogurt
1-1/2 tsp. flax seed oil
1-1/2 tsp. dark chocolate chips

Steep tea bag in hot water for 5 minutes. Squeeze remaining liquid from bag then discard bag.
Add ice to tea. Combine remaining ingredients in blender and blend on high until smooth.

OatBran Blueberry Muffins

Ingredients:

6 Tbsp. sunflower or canola oil
6 Tbsp. maple syrup
1 cup vanilla almond, soy or 1% milk
3/4 tsp. vanilla
6 Tbsp. Rapadura sugar (or your sugar alternative)
2-1/4 cups spelt flour (you could use whole wheat as well)
3/4 cup oat bran
1-1/2 tsp. baking soda
1/2 tsp. baking powder
1/4 tsp. nutmeg
3/4 tsp. sea salt
1-1/2 cups frozen blueberries ( I use fresh if they are in season)

Preheat oven to 350 degrees. Mix the wet ingredients together. Mix the dry ingredients together. Combine the wet and dry ingredients, then gently fold in the blueberries. Line muffin tins with liners, fill 2/3 full with batter and bake for 15 minutes. Rotate pan then bake 10-15 minutes longer. Use a toothpick to check if muffins are done. Enjoy!!

Makes 6-8 muffins