Clean Eating

Carrot Apple Slaw

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This is a fun and simple creation that will gear your tastebuds up for a tropical vacation. There are many different variations you can make to fit the flavors you like.

I make mine using a food processor shredding disk to get the ingredients in a nice matchstick form.

Ingredients:

Granny Smith Apples

Carrots

Walnuts

Unsweetened Coconut

White Balsamic Vinegar (whatever flavor you like)

When I am prepping this slaw for the week I use 3 apples, 4-5 large carrots, 1-2 handfuls of nuts and a handful of coconut. I pass all of the ingredients through my food processor and then add the balsamic to taste. My favorite white balsamics to use are ginger and coconut lime.

I eat this on fish tacos, quesadillas, grilled chicken, in salads, as a side dish.. the possibilities are endless!

Curry Coconut Chips

Dear Diary,

There has been so much chatter about coconut chips that I had to find out what the big deal was. Coconut is highly nutritious and rich in fiber, vitamins, and minerals so if it can be turned into a chip, I’m all about it.

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After scouring Google for a few minutes I grabbed a whole coconut and a vegetable peeler and got to work. I shaved off about 1/2 of the coconut, tossed the shavings in a tupperware container with coconut oil, curry powder and sea salt and shook it up to cover the coconut in the seasonings (think shake and bake). Bake the coconut at 300 for 20 minutes, or until slightly golden. Mix every 5 minutes to make sure they cook evenly.

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Until Next Time,

Rebecca

P.S. They totally taste like potato chips!!

Clean Pizza

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Pizza Crust:
3 Cups Mashed Butternut Squash
1 Cup Corn Flour
1 Cup Garbanzo Flour
1/4 tsp Sea Salt
1/8 tsp Black Pepper
2 Tbsp. plus 1 Tbsp. Ground flax
1 Tbsp. Italian seasonings

Green Sauce:
1/4 Cup Cashews
1/2 Cup packed basil
1 Cup packed spinach
1/2 Lemon, juiced

1 Tbs. Pine Nuts
Sea Salt and Pepper to taste
8 Tbsp. Grapeseed oil
*In a food processor puree all ingredients until smooth

In a small bowl combine the 2 Tbsp of ground flax with 4 Tbsp water. Let sit for 5 minutes.
In a larger bowl combine 3 cups of squash with the soaked flax meal, flours, salt, pepper, Italian seasonings, and extra ground flax. Stir to combine.

Spread the mixture onto a parchment lined tray and create a circle, making sure that the edges are a little bit thicker. Bake at 425 for 30-35 minutes or until the edges are crisp and golden and the center is set (and can peel away from the paper). Top with sauce and toppings of your choice, and bake for another 10 minutes.

My toppings: pineapple, basil, tomatoes, red onion, red pepper and some Cabot shredded mozzarella

 

The ultimate farm discovery

Dear Diary,

I am in love. I have no doubt in my mind that I am having a foodie love affair with Freshfields Farm.

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Imagine walking into a grocery store/ farmers market/ roadside vegetable stand/ heaven and you have a good idea of Freshfields Farm. The store winds around like an airport or amusement park line with fresh fruits, vegetables and herbs gathered around you. The hand cut meats are fresh, never frozen and amazingly inexpensive. I was astounded by all of the organic and local offerings, including the farm fresh eggs. My best tip to the new shopper: make sure to grab what you want as you go because this line of glorious produce dead ends at the checkout with no turn around lanes.

Once loaded up on all the store had to offer I ran home to create the perfect dish. I couldn’t decide between the chicken breasts or salmon filet so I went with both. Maple plank salmon and Mediterranean spice rubbed chicken were tossed on the grill while I starting chopping up fruit in the kitchen. To top off my proteins I made a salsa using pineapple, mango, nectarine, cilantro and lime. I finished off the dish with some asparagus and dug in to my amazing farm to table dinner.

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Until next time,

Rebecca

 

Quinoa Tabouli/ Lemony Orzo Salad

These are both my favorite side dishes to grilled chicken and veggies. The combination of herbs and citrus bring a bright punch of flavor to a meal.

The best part.. They use similar ingredients so I can make both dishes using the same herbs!

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Quinoa Tabouli:

1 c. uncooked quinoa
1/2 cup chopped scallions

1 c. chopped fresh Italian parsley
1/4 c. chopped fresh mint
1/2 c. quartered grape tomatoes
sea salt and freshly ground black pepper to taste
1/4 c. extra virgin olive oil
1/4 c. fresh lemon juice
1 tsp minced garlic

Cook the quinoa per the package. Chill thoroughly.

Add scallions, parsley, mint, and tomatoes to the quinoa. Add salt and pepper to taste.

Whisk olive oil, lemon juice, and garlic until blended. Add to quinoa and veggies and mix until thoroughly combined. Chill before serving.

Lemony Orzo Salad:

1 pound orzo

1 tablespoon chopped mint

3 tablespoons chopped fresh Italian parsley

2 scallions, finely chopped (white and light green parts only)

2 tablespoons lemon zest

3 tablespoons lemon juice

1/2 c. quartered grape tomatoes

1/3 c. Toasted Pine nuts

½ English cucumber, seeded and chopped

Extra-virgin olive oil

Cook the orzo per the package.

Add pine nuts, cucumber, scallions, parsley, mint, and tomatoes to the orzo.

Whisk olive oil, lemon juice, and lemon zest until blended. Add to orzo and veggies and mix until thoroughly combined. Chill before serving.

Clean Taco Mix

When I am eating clean one of the number one things I crave is tacos!! I created a dish that not only fills my craving but has actually taken over as my taco mixture of choice.

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Start off by making quinoa. Follow the directions on the bag to make as much or as little as you like. I put some cumin in the water to help flavor the quinoa for the taco mixture.

While the quinoa is cooking sauté chopped garlic, onion and bell pepper. When the veggies have cooked down add in ground turkey or tofu (ground tofu pictured below) and season with garlic salt, cumin and a dash of chili powder. Mix the quinoa in when it is fully cooked and your taco creation is complete.

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I like to eat mine in whole wheat scoops, topped off with guacamole and some shredded cabot cheese (lactose free!)

Check out the fish taco post for my guac recipe.

Black Bean Brownies

When sweet cravings get the best of you it is always nice to have  something to fall back on that won’t knock you off the wagon. This recipe packs in over 60 grams of protein and melts in your mouth like  the ultimate cheat meal, without the guilt!

Fudgy black bean brownie goodness. That really is the only way to describe this decadent, gluten free dessert.
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Brownie Ingredients:
1 can black beans
1/3 cup pumpkin puree
1/4 cup honey
1 1/2 teaspoons espresso powder
1 egg
1/4 cup egg whites
1/2 cup dark chocolate cocoa powder
2 teaspoons vanilla extract
1 Tablespoon baking powder
dash salt
1/3 cup dark chocolate chips
Peanut Butter Topping:
1/3 cup peanut butter
1 Tablespoon honey
1/4 teaspoon vanilla
Place all of the ingredients for the brownie in a blender or food  processor (I use a bullet) and blend until smooth. Pour blended mixture  into a greased 8×8 baking dish.
Place all of the ingredients  for the peanut butter topping in a microwave safe dish and microwave for 30 seconds or until melted. Spoon the topping in three rows over the  brownie batter and then swirl with a knife or the base of your spoon to  create a swirl pattern across the top.
Bake at 350 for about 30 minutes (until a toothpick comes out clean). Let the brownies cool then place them in the fridge for an hour or more before serving.

Asian Tacos & Summer Rolls

2 dishes, 1 filling. Does it get any better!?

asian taco

I was walking around the grocery store with only one thought in mind, “I want to grill”. I picked up some charcoal and chicken breast then headed over to the produce section to create the rest of my dish. I ended up being inspired by the matchstick carrots to create an Asian inspired taco. I had soft tortillas left over from my fish taco fun the weekend before so that helped my decision. Next stop was to the ethnic food isle to decide what type of marinade I wanted to use to tie all of my ingredients together.

Grocery list: matchstick carrots, shredded lettuce, cucumber, cilantro, water chestnuts, sesame seeds, chicken breast and stir fry sauce.

Start off by butterflying the chicken breast (Using the edge of your knife parallel to the cutting board, begin cutting down the length of the side of the breast. Carefully slice the breast in half widthwise almost to the other edge. I like to slightly pound out the butterflied chicken with a kitchen mallet to get my desired thickness and tenderize the meat). Place the chicken in a bowl or bag with some of the stir fry sauce to marinate while you heat the grill and chop up veggies.

Place carrots, lettuce, chopped cucumber, chopped water chestnuts and sesame seeds in a bowl. Add in stir fry sauce before serving so the lettuce stays crisp. Once the chicken is done grilling slice it up and create your tacos! I add the cilantro on top as a flavor packed garnish.

asian spring rolls

I also had some rice paper left over from my previous summer roll creation so I took all of the taco ingredients and rolled them up into a delicious quick grab bite. The stir fry sauce was perfect as a dipping sauce. For directions on how to put together summer rolls check out my previous post.

Summer Rolls

Looking for a light snack, a refreshing appetizer or a fun side dish? Try this quick and easy DIY Summer Roll recipe.

Ingredients: Mango, Avacado, Jicama, Cilantro, Mint, Lime, Shrimp, Rice Paper
 
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I started out by dicing the mango, avacado and jicama into small pieces and mixing them together in a bowl. There is no right or wrong amount to use, this is all to taste so have some fun and  create your perfect mixture! I then cut my lime in half and added the  juice from 1/2 of the lime into the mixture. The cilantro and mint are  also to taste, I chopped up a handful of cilantro and about a dozen mint leaves. Once everything is mixed together you can pop it in the fridge  to let the flavors mix together while you prepare your shrimp. I ended  up tossing the shrimp in some grapeseed oil with a dash of  salt and pepper and throwing them on the grill. You can prepare the  shrimp any way you like before cutting them up and adding them into the  already prepared summer roll mixture.
 
Once you have everything chopped up and ready to go you can start to assemble your summer rolls. Dip the rice paper in warm water. Rice paper is delicate and only needs  about 8-10 seconds in the water to soften. The rice paper should come  out of the water still slightly firm and not fully folding on itself. It will continue to soak in the water and soften while it is on your work  surface. Place a few spoonfuls of your filling at the top 1/3 of the rice paper. Gently fold the edge of the rice paper over your filling, then fold the two sides in and  begin to roll down the rice paper until your summer roll is formed.
 
 
Dipping Sauce:
For this summer roll I used a mango puree, crushed red pepper flakes, apple cider vinegar and the other 1/2 of the lime.

Fish Tacos

While browsing around Safe Harbor Seafood Market this weekend and saw a gorgeous grouper filet just begging to be thrown on my grill. The rest of the dish came together as I walked around the produce section of my local Publix. The smell of peaches following me through the isles was intoxicating! I knew they had to be incorporated in some sort of fresh salsa.

I ended up grilling the grouper after tossing it in some lime juice, cilantro and Louisiana seasonings. To top off my grilled filet I made fresh guacamole and pineapple, peach salsa.

Fish Tacos

Salsa: chop peaches and pineapple, mix in some lime juice and chopped cilantro.

Guac: mash up avocado then add in chopped red onion, cilantro, and tomatoes, lime juice, cumin and garlic salt to taste.