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