This is such a yummy summer veggie idea. Perfect for BBQ's, picnic or just a side dish for dinner with the family. It's even better after it has set overnight.
Vegetable Slaw
3 cups shredded cabbage
5 plum tomatoes, seeded and chopped
1 cup fresh broccoli florets, cut small
1 cup cauliflower, cut small
1/2 cup chopped red onion
Dressing:
1/2 cup Greek Yogurt
1/4 cup low fat cottage cheese
1 Tbsp cider vinegar
3/4 tsp salt (optional)
1/4 tsp ground pepper
Pour dressing over veggie mixture. Toss to coat evenly and refrigerate.
Enjoy!
Monday, April 4, 2011
Sunday, April 3, 2011
Beef Teriyaki 4.3.11
Tried another new recipe tonight. It was so good I couldn't wait another minute it post it! This one is from Oxygen Magazine's April Issue.
Beef Teriyaki
8oz grass-fed beef, sliced
juice of 1 lemon
1tsp olive oil
1Cup water, divided
1onion, chopped
1head broccoli, chopped (about 2C)
1bunch baby bok choy, chopped (about 1.5C)
4C kale, chopped
3TBS low-sodium soy sauce
dried ginger to taste (I did approx 1tsp)
2 cloves garlic, minced
1tsp sesame oil
1tsp lemon juice
2TBS maple syrup
1: Place beef strips in a bowl and toss with lemon juice.
2: In a large skillet set on medium heat, brown meat in oil for 5min. Add 1/2 C water plus onion, broccoli, bo choy and kale. Cover and reduce heat. Let cook for 10 min about.
3: Meanwhile, place remaining ingredients plus remaining 1/2 C water in a blender and blend to combine. Heat in a small pan. Wisk while it boils. Stir sauce onto beef and veggies. Serve.
Nutrition:
267 Calories, 8g fat, 40mg Cholesterol, 613mg Sodium, 29g Carbs, 6g Fiber, 12g Sugar, 25g Protein, 5mg Iron
Beef Teriyaki
8oz grass-fed beef, sliced
juice of 1 lemon
1tsp olive oil
1Cup water, divided
1onion, chopped
1head broccoli, chopped (about 2C)
1bunch baby bok choy, chopped (about 1.5C)
4C kale, chopped
3TBS low-sodium soy sauce
dried ginger to taste (I did approx 1tsp)
2 cloves garlic, minced
1tsp sesame oil
1tsp lemon juice
2TBS maple syrup
1: Place beef strips in a bowl and toss with lemon juice.
2: In a large skillet set on medium heat, brown meat in oil for 5min. Add 1/2 C water plus onion, broccoli, bo choy and kale. Cover and reduce heat. Let cook for 10 min about.
3: Meanwhile, place remaining ingredients plus remaining 1/2 C water in a blender and blend to combine. Heat in a small pan. Wisk while it boils. Stir sauce onto beef and veggies. Serve.
Nutrition:
267 Calories, 8g fat, 40mg Cholesterol, 613mg Sodium, 29g Carbs, 6g Fiber, 12g Sugar, 25g Protein, 5mg Iron
My First Post of the Season!! 4.3.11
I hope everyone has had a wonderful winter and ready now to start a new season of warmth and sunshine! I know I am! I've seen Cali's stack of delicious recipe's and tried a few as well. You all should be very excited, so check in often for her new posts! I have a few to add as well, but I'm focusing more on the new season of BOOTCAMP. I'm hoping for a successful summer of fun and huge progress for anyone that comes.
I found this recipe in Good Housekeeping recently and just tried it last night. YUMMY!!!!
Greek Chicken Pitas:
1C Greek Yogurt (I used the flavored kind...vanilla honey or strawberry honey are good)
2TBS fresh mint and dill leaves, chopped
3/4tsp ground cumin
1 clove garlic, minced
salt
2TBS fresh lemon juice (I used bottled)
4tsp extra virgin olive oil
1/4tsp dried oregano
1lb. chicken-breast tenders
1/2 cucumber
1 large tomato
4 whole wheat pita pockets
1: In small bowl, combine yogurt, mint, dill, 1/4tsp cumin, 1/3 of the garlic and 1/4 tsp salt...set aside.
2: In pie plae, combine 1TBS lemon juice, 3tsp olive oil, oregano, 1/4tsp salt, remaining 1/2tsp cumin and half of remaining garlic. Add chicken, turning to coat. Let stand. Prepare grill pan on medium/high heat, at a little olive oil.
3: Place chicken in pan and cook 10-12min or until no longer pink in center, turning once.
4: Meanwhile, cut cucumber and tomato into chinks; toss, in bowl, with 1/8tsp salt and remaining lemon juice, oil, and garlic.
5: Transfer chicken to serving plates. Heat up pitas in microwave or in grill pan. Fill pitas with yogurt sauce, cucumber mixture and chicken.
Nutrition:
330 calories, 33g protein, 31g carbs, 9g fat, 5g fiber, 63mg cholesterol, 685mg sodium.
I found this recipe in Good Housekeeping recently and just tried it last night. YUMMY!!!!
Greek Chicken Pitas:
1C Greek Yogurt (I used the flavored kind...vanilla honey or strawberry honey are good)
2TBS fresh mint and dill leaves, chopped
3/4tsp ground cumin
1 clove garlic, minced
salt
2TBS fresh lemon juice (I used bottled)
4tsp extra virgin olive oil
1/4tsp dried oregano
1lb. chicken-breast tenders
1/2 cucumber
1 large tomato
4 whole wheat pita pockets
1: In small bowl, combine yogurt, mint, dill, 1/4tsp cumin, 1/3 of the garlic and 1/4 tsp salt...set aside.
2: In pie plae, combine 1TBS lemon juice, 3tsp olive oil, oregano, 1/4tsp salt, remaining 1/2tsp cumin and half of remaining garlic. Add chicken, turning to coat. Let stand. Prepare grill pan on medium/high heat, at a little olive oil.
3: Place chicken in pan and cook 10-12min or until no longer pink in center, turning once.
4: Meanwhile, cut cucumber and tomato into chinks; toss, in bowl, with 1/8tsp salt and remaining lemon juice, oil, and garlic.
5: Transfer chicken to serving plates. Heat up pitas in microwave or in grill pan. Fill pitas with yogurt sauce, cucumber mixture and chicken.
Nutrition:
330 calories, 33g protein, 31g carbs, 9g fat, 5g fiber, 63mg cholesterol, 685mg sodium.
Friday, April 1, 2011
We missed you ALL! New recipes! 4-1-11
We're back! We miss you all and we're looking forward to giving you lots of new clean eat recipes this summer! Martha is starting her boot camp again so check her out on Facebook to get the all the details. It's warming up out there and you know what that means....bikinis! So lets get serious and keep those diets squeaky clean! I'm going to post some great snack ideas for you so there are no excuses! Remember to keep those fridges stocked with clean eats so when hunger strikes you'll be prepared. "If you fail to prepare, you prepare to fail." I found a hummus recipe and used black beans instead of garbanzo beans and it was amazing! I serve it with either whole wheat chips, crackers, or veggies. Hope you love it!
Hummus
15 oz black beans, drained
1 garlic clove
2 tsp cumin
1/2 tsp salt (optional)
1 Tbsp Olive Oil
Process until smooth.
Refrigerate at least 2 hours
Enjoy every bite!
Hummus
15 oz black beans, drained
1 garlic clove
2 tsp cumin
1/2 tsp salt (optional)
1 Tbsp Olive Oil
Process until smooth.
Refrigerate at least 2 hours
Enjoy every bite!
Wednesday, October 27, 2010
Protein-Packed Breakfast Parfait -Cali 10/27/10
This works for breakfast or dessert! On the days you just can't eat one more bite of oatmeal try switching it up a bit. Change is good!
Makes 2 servings
1 1/2 cups plain low-fat Greek yogurt, divided
1 1/2 cup sliced strawberries, divided (or berries of your choice)
3 TBSP low-fat granola, divided (or any low-sugar crunchy breakfast cereal)
1 1/2 TBSP maple syrup, divided
3 TBSP toasted walnut halves, divided
1 tsp cinnamon, divided
Spoon 1/4 cup yogurt into 2 individual parfait glasses. Top each with 1/4 cup berries, 1/2 tbsp granola, 1/4 tbsp maple syrup, 1/2 tbsp walnuts and a shake of cinnamon. Repeat the layers 2 times. Serve immediately.
Nutrients per serving:
Calories 245, Total Fats 8g Saturated Fat 1g, Cholesterol 8 mg, Sodium 165mg, Carbs 29g, Fiber 4g, Sugars 19g, Protein 15g, Iron 2mg
Makes 2 servings
1 1/2 cups plain low-fat Greek yogurt, divided
1 1/2 cup sliced strawberries, divided (or berries of your choice)
3 TBSP low-fat granola, divided (or any low-sugar crunchy breakfast cereal)
1 1/2 TBSP maple syrup, divided
3 TBSP toasted walnut halves, divided
1 tsp cinnamon, divided
Spoon 1/4 cup yogurt into 2 individual parfait glasses. Top each with 1/4 cup berries, 1/2 tbsp granola, 1/4 tbsp maple syrup, 1/2 tbsp walnuts and a shake of cinnamon. Repeat the layers 2 times. Serve immediately.
Nutrients per serving:
Calories 245, Total Fats 8g Saturated Fat 1g, Cholesterol 8 mg, Sodium 165mg, Carbs 29g, Fiber 4g, Sugars 19g, Protein 15g, Iron 2mg
Almond Butter Chocolate Chip Cookies -Cali 10/27/10
I found this yummy recipe in the November issue of Oxygen. There are so many more great ones in this issue, perfect to get ready for the holidays. I also got the "Off the Couch" collector's issue from Oxygen and it also has a lot of new recipes. I really can't live without my Oxygen! That's how it all started. If you've never bought one please mark my word, you won't regret it! Happy cookies girls!
Makes 24 cookies
1 cup unsalted almond butter, stirred well
3/4 cup Sucanat
1 large egg
1/2 baking soda
1/4 tsp sea salt
3 oz dark chocolate (70% cocoa or greater), broken into small pieces
1. Preheat oven to 350. In a medium bowl, stir together first five ingredients until blended. Stir in chocolate.
2. Drop dough by rounded tablespoonfuls onto parchment lined baking sheets. Bake for 10-12 minutes or until lightly browned. Let cool on baking sheets for five minutes. Remove to a wire rack and let cool for 15 more minutes.
Nutrients per cookie:
Calories 110, Total Fat; 8g, Sat Fat 1.5g, Carbs 10g, Fiber 1g, Sugars 3g, Protein 2g, Sodium 55mg, Cholesterol 10mg
Makes 24 cookies
1 cup unsalted almond butter, stirred well
3/4 cup Sucanat
1 large egg
1/2 baking soda
1/4 tsp sea salt
3 oz dark chocolate (70% cocoa or greater), broken into small pieces
1. Preheat oven to 350. In a medium bowl, stir together first five ingredients until blended. Stir in chocolate.
2. Drop dough by rounded tablespoonfuls onto parchment lined baking sheets. Bake for 10-12 minutes or until lightly browned. Let cool on baking sheets for five minutes. Remove to a wire rack and let cool for 15 more minutes.
Nutrients per cookie:
Calories 110, Total Fat; 8g, Sat Fat 1.5g, Carbs 10g, Fiber 1g, Sugars 3g, Protein 2g, Sodium 55mg, Cholesterol 10mg
Wednesday, October 6, 2010
Herb-Stuffed Pork Tenderloin -CALI 10/6/10
My families exact words when I cooked this, "Please make this everyday!" It had so much flavor and was so juicy. It is a perfect fall dinner. Try this and you won't be sorry. Another clean, easy, tasty recipe from Oxygen!
Serves 4
14 oz pork tenderloin, trimmed
2 tsp olive oil
1 clove garlic, minced
1 1/2 cups fresh spinach leaves
1/4 tsp sea salt
Coarsely ground black pepper, to taste
2 tbsp balsamic vinegar
2 tbsp Dijon mustard
2 sprigs rosemary (1 tbsp) I used dry rosemary
1. Preheat oven to 425 F. Trim any fat from pork. Using a sharp knife, cut meat in half lengthwise, cutting to, but not through, to the other side. Spread the meat flat. Place tenderloin between 2 sheets of plastic wrap and pound lightly with the flat side of a meat mallet.
2. Heat oil in a pan over medium heat. Add garlic, spinach, salt and pepper. Stir until spinach is wilted. Remove and roughly chop.
3. In a bowl, mic together vinegar, Dijon and Rosemary. Spread mixture evenly over tenderloin. Spoon spinach evenly along the long, inner edge of the pork.
4. Roll up tenderloin, starting at the spinach end. Tie meat with string, first at center, then at 1 inch intervals.
5. Bake at 425 F for 25 to 30 minutes, or until meat thermometer registers 160F. Let stand 5 minutes. Remove strings, cut pork into 1/4 inch thick slices and serve.
Nutrients per 3 1/2 oz serving:
Calories 200, Total Fat 8g, Sat Fat 2.5g, Monounsaturated Fat 4g, Polyunsaturated fat 1g, Carbs 5g, Fiber 1g, Sugars 1g, Protein 26g, Sodium 370g, Cholesterol 80mg
Serves 4
14 oz pork tenderloin, trimmed
2 tsp olive oil
1 clove garlic, minced
1 1/2 cups fresh spinach leaves
1/4 tsp sea salt
Coarsely ground black pepper, to taste
2 tbsp balsamic vinegar
2 tbsp Dijon mustard
2 sprigs rosemary (1 tbsp) I used dry rosemary
1. Preheat oven to 425 F. Trim any fat from pork. Using a sharp knife, cut meat in half lengthwise, cutting to, but not through, to the other side. Spread the meat flat. Place tenderloin between 2 sheets of plastic wrap and pound lightly with the flat side of a meat mallet.
2. Heat oil in a pan over medium heat. Add garlic, spinach, salt and pepper. Stir until spinach is wilted. Remove and roughly chop.
3. In a bowl, mic together vinegar, Dijon and Rosemary. Spread mixture evenly over tenderloin. Spoon spinach evenly along the long, inner edge of the pork.
4. Roll up tenderloin, starting at the spinach end. Tie meat with string, first at center, then at 1 inch intervals.
5. Bake at 425 F for 25 to 30 minutes, or until meat thermometer registers 160F. Let stand 5 minutes. Remove strings, cut pork into 1/4 inch thick slices and serve.
Nutrients per 3 1/2 oz serving:
Calories 200, Total Fat 8g, Sat Fat 2.5g, Monounsaturated Fat 4g, Polyunsaturated fat 1g, Carbs 5g, Fiber 1g, Sugars 1g, Protein 26g, Sodium 370g, Cholesterol 80mg
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