Honey Wheat Rolls- just in tine for thanksgiving!

                      Overnight Honey Wheat Rolls

      These rolls you make ahead of time, place in fridge overnight and back the next morning. No kneading involved. Most of the time when a recipe calls for the dough to rise over night in the refrigerator it does, however mine did not so a few ways to remedy that. 1- Proof your yeast before making the dough to make sure it's good, I found out the hard way. My 1st batch didn't not turn out. 2- If it still didn't rise over night, turn on oven to about 375 and place bowl ontop of oven with a warm towel over and let it set and rise for a few hrs while your prepping other things. 3. Try letting it rise and making them the same day. If your not a bread maker you will understand why I made these ahead of time. On my 3rd batch in 3 days to make them prefect. Getting the dough to rise is near impossible for me but each try they are better, more fluffy and super tasty! Worth the time to try and bake!

1pkg active dry yeast
1-1/4 c water divided (110-115) degrees. This is important.
2 egg whites
1/3 c honey
1/4 c canola oil
1tsp salt
1-1/2 c whole wheat flour
2-1/2 all-purpose flour

Directions-
In a small bowl dissolve yeast in 1/4 c water (Proof your yeast). In a lg bowl best egg whites till foamy. Add yeast mixture, honey, oil, salt, whole wheat flour and remaining water. Best on med for 3 min.beat until smooth. Stint in enough all-purpose flour to forms soft dough (dough will be sticky). Cover and refrigerate overnight.

Punch dough down (if it has risen, if not flow my directions above). Turn onto a floured surface, divide in half. Shape each portion into 9 balls. To form knots, roll each ball into 10in ropes, tie into knot and tuck ends.

Place rolls on baking sheet about 2in apart. Cover and set aside to rise again (double in size, 50min).
Bake at 375 for 10-12 min or until golden brown.

Quick Meal Ideas

      Everyone always seems to be in a hurry now a days. Most want a quick fix to their meal planning with little to no effort, I'm hear to tell ya that although it's possible you still need to prep....the more prep you do in one day, the less you will do the rest of the week. You should not want to shortcut your meals just because there "isn't enough time" but there are ways you can eat on the go and still eat healthy. Here are a few ideas, with some pre prep work of course.

Chicken Avocado Tomato Sandwich
List of things you will need. Ezekiel bread, avocado, chicken and tomato.  

Toast 2 slices of bread, spread 1/2 avocado on either sides of bread, add a slice or 2 of tomato and about 2oz of chicken, shredded or sliced and enjoy.

Quick and easy. Pre make lots of chicken and you will have enough for the week.


Western Style Eggs & Toast
List of what you will need. Egg whites, fresh salsa, a pinch of cheese and Ezekiel toast.

Place 4 egg whites in a non stick pan, (you can do omelet or scramble style) while eggs are cooking add about a Tbsp or so of salsa. When eggs are almost done add just a pinch or two of whatever 
cheese you desire ( don't add half the bag....I know it's tasty but really....just a pinch! ). When eggs are
 almost done add 1 slice of bread to toaster, toast and serve. You can add you eggs on top of you toast or eat them both separate. No need for butter, jams or peanut butter on you toast:)

We all know how popular breakfast is. It can be used for any meal all day and it's still good! So enjoy this meal in a pinch anytime of the day!

Veggie Smoothie
List of what you will need. Unsweetened almond milk, avocado, black beans, spinach and protein powder or Greek yogurt if you want some exacta protein.

Add 8oz of milk, 1/4 avocado, 1/4 c. Black beans, small handful of spinach, and either 1 serving of protein powder or Greek yogurt to a blender. Blend and pour!
Smoothies are always great for on the go, one or two a day are ok but make sure your getting enough actual food as well.

Peanut Butter Cinnamon Oats 
List of what you will need. Quick oats, natural peanut butter, cinnamon, almond milk and honey.

Cook 3/4 c oats according to directions W/ almond milk. Stir in 1 Tbsp natural PB, 1/2 Tsp cinnamon and 1 Tbsp honey. Enjoy!

Portobello Mushroom Pizza
List of what you will need. Large portobello mushrooms, tomatoes, onions, peppers, leeks, cheese and garlic.

Pre-heat oven to 350
Clean and de stem 2 mushrooms. Place in a baking dish "stem side" up and fill with desired amounts 
of diced tomatoes, chopped onions, diced peppers ( any kind ), chopped leaks, minced garlic and a pinch of your favorite cheese. Cook till veggies are tender or to your liking, about 20 min. 

Crock-pots Crock pots are always awesome. You can toss anything in, let cook and serve!

Chicken and Veggies

Chicken, veggies and whatever spices you like, cook and serve with rice or quinoa, cook both according to directions.

French Toast

Just whisk together an egg mixture, dunk in slices of bread, pour the rest of the mixture in the pot, and cook for up to 6 hours. Add sliced bananas or natural peanut butter to spice it up!

      There are endless possibilities! I'll add more recipes as I make or come across things I believe you all will like. These are just some I was thinking of that are quick and easy to do. There is always going to be prep work. Cutting corners because of time does not mean you can eat bad or you can use it as an excuse. It just means you need to be smarter with what you do. Live your life, but you don't have to live it through you food!

T. Anderson

Chocolate Chip Cookie Dough Brownie Balls

       New recipe for you all today! This not not the original recipe, I tweaked a few ingredients to make this recipe cleaner and 2 of the "processed" items I'm choosing to make homemade. This recipe will takes a bit longer but will be worth it!

These are the steps in which to take to make this recipe. Each recipe is listed below with instructions.

      Step 1- Make brownies ahead of time and set aside to cool.

      Step 2- Make chocolate chip dough balls

      Step 3- Flatten cooled brownies with palm, place dough balls in middle, wrap around and freeze     again.

      Step 3- Prepare bark, place toothpick or use fork on the dough wrapped brownie and dip in bark, place on baking sheet and sprinkle with chocolate chips or shredded coconut

               CHOCOLATE CHIP DOUGH RECIPE

3/4 C. Coconut Butter

3/4 Tbsp. Molasses + 5Tbsp Truvia

1 Tbsp + 2 Tsp Truvia

2 Tbsp milk 

1 Tsp Vanilla extract

2 Cups flour 

Pinch of salt

2 Cups chocolate chips


                  DIRECTIONS

Beat together butter and sugars till creamy. Add milk and vanilla extract, beat. Beat in flour and salt till dough forms. Stir in 1 Cup chocolate chips. Place foil on baking sheet and make 1 inch rounded balls with dough. Freeze 1 hr to make firm. When the dough is firm ( 1hr in freezer ) cut brownies Into 1 inch square pieces, flatten with palm. Place dough balls in middle, wrap brownie around dough and freeze another 30min.

                FUDGE BROWNIE RECIPE

3/4 Cup cooked black beans (prep according to directions)

1/4 Cup coconut oil

1/4 Cup evoo

2 Whole eggs

1/4 Cup cocoa powder
2/3 Cup sucanat 

2 Pkts stevia

1 1/2 Tsp vanilla extract

1/2 Cups chocolate chips

1/3 Cup oat flour (make you own with oatmeal)

1/2 Tsp salt

1/2 Tsp baking powder

                    DIRECTIONS

Pre-heat oven to 350, grease a 9x9 pan

Purée cooked beans with both oils. Place in mixer and add eggs, cocoa, sucanat, stevia and vanilla, mix. Melt half the chocolate chips and mix in. In a separate bowl mix oat flour, baking powder and salt, stir to combine. Add to bean mixture and mix together. Stir in remaining chocolate chips. Bake for 20 min or until done, set aside to cool. Flatten with palm when cool and wrap dough balls, freeze
for 30.

                  CHOCOLATE ALMOND BARK RECIPE

1/2 Cup 100% cacao natural and unsweetened

1/2 Cup unrefined coconut oil

1/4 Cup honey

1/2 Cup crushed almonds

                             DIRECTIONS

In a sauce pan combine cacao and oil, on low till melted. Add honey and stir constant for 2 minutes. Add almonds, stir. 

Note: You can use this recipe as it's own, simply like an 8x8 pan with parchment paper, place bark in after it's made and freeze till hard, take out break apart and place back in freezer to keep.

COCONUT ALMOND BARK RECIPE

1 1/2 Cups coconut butter

2 Tbsp coconut oil + 2 Tsp

1/2 Tsp almond extract

1/2 C toasted almonds, sliced

Pinch of rock salt

1 Cup unsweetened shredded coconut

                            DIRECTION

Heat  2 Tsp coconut oil in skillet and toast almonds, sprinkle with rock salt, set aside. Melt rest of coconut oil and coconut butter in a large metal bowl on top of a sauce pan with water touching bottom of bowl. Add extract and toasted almonds, stir. Use shredded coconut as needed if your using this as a bark recipe. If your using it to dip the cookie balls in sprinkle on top of the balls after dipped in bark batter. 

Note : you can use this as it's own recipe, simple like a 9x13 pan with parchment paper and after you make the bark, pour into pan and press shredded coconut ontop and place in fridge till done. Break apart and store in freezer or fridge.

This One Is For The Parents Out There. Homemade Baby Food

      Its important to me what I put into my body, so why give my child things I won't eat because its easier or faster….No thank you. Its just as easy to make a tiny amount of extra food that your preparing for yourself and freeze it or set it aside for your child, spices and all! Mr. Booty eats pretty much anything we do. From fruits and veggies to meats, grains, fats, spices and so much more! He isn't super fussy with his foods, loves spices and enjoys trying new things. There are so many ways to make and store your baby foods. Below ill put together some recipes and ideas along with how I store my foods and also some other options if the way I use does not work for you.

-Storing - There are many ways to store your baby food but I make in bulk and store in the freezer using the Infantino Squeeze Station. It stores well in the freezer or refridgirator in small pouches. Here are some other ways you can also store your food if this isn't for you.

-Recipes - Keep it simple! Prep your foods, place in a blender, baby bullet, handheld blender, etc and divide it up into portions. As they get older you can mash, cut into small pieces and have it less mushy. Here are a few ideas and recipes for foods Mr. Booty eats.

- If your baby is still young and your feeding them oatmeal I suggest to place the oats in a processor and turn it into a powder until the baby is old enough for it to be a little thicker.
Oats, Banana and Cinnamon
-1/8 cup quick oats
-1/2 banana
-Pinch of cinnamon
Make oats according to directions, mash up or purée banana and place in oats, sprinkle cinnamon and stir.

Black Beans and Avocado- I use dry beans so I have to pre make my beans ahead of time according to package directions. When beans are cooled I purée them with a blender or fork mash them (as much as I need.
-1/4cup or so Black beans 
-1/8 avocado mashed
Add avocado to beans and feed. (package up leftovers for another meal or freeze to pull out later).

Eggs, Cheese and Salsa
-1 Liquid egg white
-Pinch shredded cheese
-1/2 Tsp salsa
Cook eggs accordingly, top with cheese and salsa, stir. (I usually make a little extra for me and then scoop out his portion, it's part of my everyday breakfast)

Lentils, Curry and Chicken
-1/8th cup lentils (cooked)
-Pinch of curry
-1 cubed inch chicken (mashed, shredded or puréed)
Cook lentils according to directions, use leftovers for yourself or freeze for later use. Cook chicken till done, use leftovers for yourself or freeze for later use. Place 1/8 cup cooked lentils In a bowl, mash or purée them, place the mashed or puréed chicken in same bowl, add curry and stir.

Squash and Cinnamon
-1/4 cup squash
-Pinch of cinnamon, taste
Make a whole squash, bake, grill or however you choose. Mash up squash add cinnamon and stir.

-Everything you are doing is just making normal food that u can eat but just taking small bits for baby. You can pre make tons of food for baby with all this and freeze for later or you can make as you need and use the rest for your breakfast, lunch, snack or dinner.

-List of Foods Mr. Booty Eats - We give Tesla everything! Here is a list of foods he eats most often and combos of some foods as well.

Apples, Bananas, Pears, Avocado, Oatmeal (normal oats not baby cereal), Black beans, Lentils, Salsa, Chicken, Eggs, Ezekiel Toast, Squash, Sweet potatoes, Rice, Strawberries, Cheese, Tofu. Spices are a hit as well, Cinnamon, Curry, Garlic, Nutmeg, Ginger, I like to use spices as extra flavor and not use sugars or anything to sweet to get him to eat. We usually place cinnamon with his fruits and oatmeal, lentils and curry, black beans and avocado, apples and bananas, strawberries and apples, eggs and salsa, eggs and cheese, sweet potatoes and cinnamon.

-Food Prep - Depending on what you make, you may need to prep you foods. Wash fruits and veggies with your choice method, I have a veggie wash I use. Steem fruits and veggies to soften them while babys are younger. Purée all fruits and veggies so there is no risk of choking (may need to add formula, breastmilk or water to make it a little more runny). If your making meat, cook thoroughly and purée. Cut foods into tiny pieces as not to choke on them (when older), Foods like fruits, veggies, toast, eggs, tofu, etc. I over cook Ezekiel toast and let tesla chew on it, he is teething so is serves as a dual purpose. He sooths his gums and he is getting a healthy bread alternative. I give him the whole piece and let him feed himself. As they get older you can mash foods and have them more "hearty" because they will be a le to chew more foods.

       I believe it's important to teach you children healthy habits. Starting off when they are babies is a perfect time to start that way they will be accustom to it early in life. Yes it's ok to treat kids but having treats and processed foods be a staple in they food habits in my opinion is not teaching them smart choices. Not everyone will agree with me or say oh there kids let them enjoy.....no, learning young healthy eating is more important then, oh just because they are kids they can eat whatever. You can learn to make smart "treats" with them. Trade up flours, sugars, fats with something a little better and more healthy for you. Now I haven't always been this way, it's taken years to get use to, it's takes years of research, hard work and determination to be able to say NO to people, foods and drinks but I'm happier, healthier and feel amazing and I want that not only for myself and my husband but Mr. Booty too!

Pancakes Pancakes Everywhere!!!

   

      Breakfast food is sooooo tempting, delicious, tasty, savory, addicting, ect. Something I could eat all day long, however if I ate "normal" pancakes, sugary oat meal, etc that id be putting lots of things in my body that won't help me achieve my goals, So here are a few recipes to let you love and enjoy those favorites but with a healthy and still super tasty spin!

Flour-less, Egg-less Oat Cakes W/ Peanut Butter and Banana
        I didn't measure the oats. I ground up a few cups used some and saved the rest for later. Id say about 1 cup ground oats for this recipe tho.


Oatmeal - Ground into a fine powder
Banana - 1 Mashed
Peanut Butter - 2 TBSP I made my own (recipe below) or Sumucker's Natural (least amount of sugar)
Cinnamon - 1 TSP For flavor
Water - Enough to create the consistence you like.

      Pre-heat a fry pan and place a small amount of coconut oil or your preferred method for nonstick cooking. Mix all into a bowl, pour into preheated pan to the size you like and let cook till brown on one side, flip and continue on the other side.

NOTE- These will still be gooey in the middle when cooked.

Protein Oat Cakes

      I didn't measure the oats. I ground up a few cups used some and saved the rest for later. Id say about 1 cup ground oats for this recipe tho.

Oatmeal - Ground int a fine powder
Egg Whites - 4 Egg whites or enough for the consistence you desire
Protein Powder - 2 scoops of your favorite powder
Cinnamon - 1 TSP
Cottage Cheese - Enough for the consistence you like. Id say about 1/2 Cup

      Pre-heat a fry pan and place a small amount of coconut oil or your preferred method for nonstick cooking. Mix all into a bowl, pour into preheated pan to the size you like and let cook till brown on one side, flip and continue on the other side.

Coconut Flour Protein Cakes

2 Egg Whites
1/4 Cup Coconut Flour
2 Scoops Protein Powder
1 TBSP Honey
1 TSP Vanilla extract
Water or Unsweetened Almond milk - Enough for the consistency you like.
P.S. I LOVE Coconut flour!

       Pre-heat a fry pan and place a small amount of coconut oil or your preferred method for nonstick cooking. Mix all into a bowl, pour into preheated pan to the size you like and let cook till brown on one side, flip and continue on the other side.

      Peanut Butter - Simply place peanuts in food processor or blender and blend till creamy. I added cinnamon to mine.

       You can top the cakes with any fresh fruit you desire. I just usually do a tad bit of honey and cinnamon and call it good tho. No need for all that syrup and extra sugar.


If you want to know the nutritional breakdown. Recored the measure of what you use and look it up:)

Daily Recipe: Pancakes

OATS, BANANA AND EGG WHITE PANCAKES

      This morning I wanted to make Chris some pancakes but we don't keep mix in the house because we don't eat them often and we usually try to do a cleaner version of most things we eat. I don't have exact measurements so this will all be approximate, I went by consistency. There are so many other ideas you can use for this. Peanut butter, Protein Powder, Fresh fruit, Etc.

Oats - Ground into Flour, about 3/4 Cup

Egg Whites - Enough to get the consistency you like

1 Banana - Mashed

Cinnamon - Enough to sprinkle on top

Honey - I used this because we don't keep syrup either but wanted to add a little natural sweetness 

      Grind up oats into flour with  food processor or blender.

Mash up banana

Add Oats, banana and egg whites into a bowl and stir till well mixed

      Preheat a fry pan to low-med heat and add a little EVOO, pour batter into about 4 inch diameter size pancakes. It made about 3 for Chris. Cook until brown and ready to flip about 2 min or less, flip and cook other side. Remove from pan, place on plate and top with cinnamon and honey. 

      If you want the macro count, simply measure what your using and count your macros ha!

Our homemade Oat, Banana and Egg pancakes!

Daily Recipe: Homemade RAW Chocolate!

-1 Cup Cocoa (What ever kind you like, dark, unsweetened, etc)
-1/2 Cup Coconut oil (melted)
-2TSP Cinnamon (I also used pumpkin spice)
-2TSP Vanilla extract (I also used almond extract)
-Peanut Butter- Natural PB (I made peanut butter cups) - Optional
-Coconut (I did a few with coconut flakes) - Optional

Directions:
Put the fist 4 listed ingredients in a bowl and stir until well blended, you can use just this for plain chocolate. I places mine is soufflé cups and into the freezer until hard. Popped them out and into a freezer bag and placed back into freezer.

If you decide to make some with coconut, simply add a TBSP or so into the batter.

If you want to make PB cups, simple do a layer chocolate, layer PB and another layer chocolate and freeze.

Daily Recipe: Spiced Butternut Squash Soup

Fall is here and its time for soup!!! Squash is a delicious, healthy food & this recipe will warm your body! ENJOY!!!

Clean Eating Spiced Butternut Squash Soup

(Serves as appetizer: 12)

Ingredients:

• 6 lb. butternut squash, halved, seeded and roasted until soft
• 3 tablespoons organic, pastured butter (or coconut oil for dairy free needs)
• 2 medium yellow onions, chopped
• 8 cups fat-free, reduced-sodium chicken broth
• 1 teaspoon cumin
• ½ teaspoon coriander
• ½ teaspoon ginger
• ½ teaspoon marjoram
• ¼ teaspoon black pepper
• ¼ teaspoon cayenne pepper
• 2 cups plain Greek yogurt

Directions:

1. Preheat oven to 400°F. Cut off stems and ends of squash; then cut in half lengthwise. Place cut side up on a rimmed baking sheet. Roast for 40 – 50 minutes, or until inside of squash is fork tender. Cool slightly, and scoop flesh from skin into a large bowl.
2. Heat butter in a heavy bottom stockpot. Add onions and cook until soft, but not brown. Add squash, broth, black pepper, cayenne pepper, coriander, ginger, marjoram, and cumin. Stir and simmer for 20 minutes.
3. Puree soup in batches in a blender or food processor, or a use a handheld emersion blender in the pot. Simmer uncovered for an additional 20 minutes or until desired thickness. Stir in Greek yogurt just before serving.

                                                                         

Nutrition Data (Per Serving):

Calories: 160
Total Fat: 4 g
Saturated Fat: 2.5 g
Cholesterol: 10 mg
Sodium: 350 mg
Total Carbohydrates: 28 g
Dietary Fiber: 8 g
Sugars: 7 g
Protein: 6 g

Daily Recipe! Pumpkins and Cider!

      This recipe I found look too good not to share, Chocolate Pumpkin Loaf and to go with it…
                             
                           Hot Spiced Apple Cider. 

Chocolate Pumpkin Loaf

1 quart unfiltered apple cider

1 slice lemon

1 TSP whole cloves

1 cinnamon stick, plus 3 more to garnish

1 star anise

1/2 nut of nutmeg ( you can use a pinch of ground or graded if needed)

1/4 cup dark rum

Directions

Spiced Cider

Place apple cider, slice lemon, cloves, 1 cinnamon stick, star anise and piece of nutmeg in a medium pot. Bring cider to a gentle simmer and allow lemons and spices to infuse their flavor for 10 minutes, keeping heat very low.

Using a handheld perforated strainer with small holes enough to catch cloves, strain all spices and lemon slice out of cider. Save cinnamon stick, which can be used again to garnish one mug of cider, but discard other ingredients. Stir dark rum into cider,. Ladle into mugs and garnish with cinnamon sticks. Serve hot.

Nutritional value : ( Yields 4 X 1 Cup )
Calories : 160| Calories from fat: 1| Protein: 0| Carbs: 30g| Total fat: 0g| Saturated fat: 0g| Trans fat: 0g| Fiber: .5g| Sodium: 9mg| Cholesterol: 0mg

Daily Recipe: Coconut Apple Crisp!

      This is NOT a clean recipe, however I found it in an old cook book that was my grandmas and it sounded tasty, so i wanted to share it with you. This cookbook that I have is from 1986, back when people didn't care and made tasty things with bad (but oh so good) ingredients! This one however is not that bad ha!

Coconut Apple Crisp

4 Medium apples, peeled and sliced
1/4 Cup sugar
1/2 TSP cinnamon
1/2 Cup chopped nuts
1/3 Cup butter or margarin
1/3 Cup sugar
1 egg
1 TSP vanilla
1/2 Cup coconut flakes
1/2 Cup flour

Directions

      Heat oven to 375 F. Place apple slices in a shallow 1 qt. dish. sprinkle evenly with 1/4 Cup sugar, cinnamon and walnuts. Cream butter and 1/3 Cup sugar in a small bowl. Add egg, vanilla and coconut; mix throughly. Stir in flour gently. Spread batter evenly over apples. Bake 35 min, or until crust is crisp and golden. Garnish with Diamond shape apple skin, if desired. Makes 6 to 8 servings.

Daily Recipe: Chocolate Almond Cake

       "I LOVE my treats I get to have. Im not a sugar girl. I love salt, but this recipe is by far one of my favorites since I have decided to give up the junk on a daily basis and live a cleaner life. This is a Chocolate cake that might not be as fluffy and full as a regular cake but tastes just as good!"                   -T. Anderson

                              Chocolate Almond Cake

Eat-Clean Cooking Spray
1 Cup plus 1 TBSP whole wheat flour
1/2 Cup cocoa powder
1/2 Cup unrefined turbinado sugar
2 TBSP ground golden roasted flaxseed
1 TSP baking soda
1 TSP baking powder
1/2 TSP sea sly
2 egg whites
1/2 Cup applesauce
1/2 Cup low-fat butter milk
1/4 Cup Natural unsalted almond butter
1/2 TSP almond extract
1 Cup freshly brewed very hot coffee
3 TBSP sliced toasted almonds

Directions

Preheat oven to 350 F. Coat a 9 Inch round baking dish with Eat-Clean Cooking Spray and 1 TBSP whole wheat flour, discarding excess flour.

Whisk together 1 Cup flour, cocoa powder, sugar, flax seed, baking powder, baking soda and salt in a large bowl. Stir in egg whites, apple sauce, buttermilk, almond extract, and almond butter. Carefully whisk in hot coffee until throughly combined. Batter will be thin.

Pour batter into the sprayed and floured pan and bake in the oven until toothpick inserted in center comes out almost completely clean, about 40 minutes. Cool 10 minutes and remove from pan to a wire rack. Top with toasted almonds and cut into slices.

Grocery Shopping Tips

      Morning everyone! Today I want to talk a bit about grocery shopping and how to keep it simple, clean, easy and how to make the best choices. We all have and still go into the grocery store without a plan or a list and thats the 1st mistake we make. We have all gone in there hungry and buy everything that sounds good to us at that moment, mistake #2, and we have all gone in there just to grab something quick, easy and super unhealthy and precessed, mistake #3. So, what can we do to make a few simple changes so you shopping experience is simple, easy and you get the most from the foods you buy....Simple, Plan your trip! This goes back to researching, planning and living your goals in my previous post Remember, it takes time. Once you have your menu planned for the week (yes the whole week, heck do 2 if you know your schedule!) you can grocery shop, prep, cook, store and freeze it!


      Ok, now that you have your list you can go in with confidence, know what you NEED to get and walk out knowing your on the right health track and you have saved money not buying the junk you sometimes get. There are a few tech gadgets that you can use to help you organize your list if you so choose OR you can do old school pen and paper. In case your the techie type here are the links to a few good ones,  Zip List, Savingstar, & Grocery IQ. These are here to help you organize and sort. Some of them have many coupons to helps save as well if thats something you do. I myself don't take the time to do that, because I have found that 9 times out of 10 every coupon is for all processed items or home goods. Things we are looking to avoid as far as foods go! Know your grocery store! If you know where most items are it will make it easier to get in, out and get the things you need.

Make your List!

      When you walk in generally the fresh produce, dairy, meats and the "health foods"are on the outside and the processed, frozen and home goods are on the inside aisle's. You always hear stick to the outside, stick to the outside and while I don't disagree, there are a few goodies on the inside aisles that I like to grab as well. So....I like to grocery shop, I find it relaxing and rewarding, knowing I can walk out without all that junk you see so many people buy is a good feeling, so I make it a point to go around the parameter and up and down every aisle, even if I don't need anything in there because I force myself to choose not to get the junk items and you never know if that one item your looking for is somewhere odd!
      Anyways, Grocery list, Know your store, Enjoy the experience, Go in full, Take time to read labels, Have your list separated by category, that way when you in each section you wont forget an item. So, I walk the parameter 1st then into the center. No labels to read on fresh foods because you know what your getting...its FRESH, also organic or not that is your choice! The meat section I take the time to fine a lean cut of what ever it is I'm choosing like chicken (frozen or fresh), turkey, beef, tofu etc. We don't do much dairy but what we go get I again read labels on, ( after a while you will have you favorites and wont need to ). So when I buy milk we get almond usually, unsweetened vanilla to be exact, less calories, and sugar then regular almond milk. We don't do a lot of cheese only on occasion so I get what ever I want for that because its a treat haha!  I do my best to get as natural and fresh as I can. Yogurt.....I love yogurt, however stick to plain and greek if you like and ADD YOUR OWN flavor. The pre mixed with fruits and such are packed full of unnecessary sugar you don't need. Now into the aisles, where the problems happen, where everyone gets the processed easy meals and the "healthy" treats! Well here are some tips to help with that too. Keep away from pre-made boxed foods, sauces, etc. If you want spaghetti for dinner, make your own clean sauce, less sugar, calories, chemicals! Yes cheeseburger hamburger helper is TASTY, I know I have had it a million times, its cheap and quick but again make it homemade with fresh ingredients, less chemicals and you know what your putting in there. Don't but the "heathy" 100 calorie snacks....great that little package is 100 calories of processed, sugar and BS. Calories are not created equal. In fact unless its a treat to have here and there. I buy natural peanut butter but there are so many out there with extra sugar or other "added" ingredients. Peanuts....thats it, some have more sugar grams then others so I choose Smuckers natural creamy because it has 1g sugar while others have 3 to 4 grams. If you want to make your own, buy Raw Peanuts and grind them up, then you know it will be healthy! You getting the idea....stay away from the crap and take the time to make a list, get a recipe, make your meals from fresh whole  foods and not the boxed junk. The bulk goods section or the aisle with beans, rice etc are aisles I hit up often.
I keep stocked on dry goods like black, garbonzo, and white beans, there are so many recipes you can use them for! The freezer section can be great but so many people go again to the pre-made meals because its quick and simple! The only thing I get from there is frozen chicken, veggies, fruits for smoothies(for a treat) and I think thats it! I don't get frozen breakfast foods, I don't get french fries, I don't get ice cream, I don't get the "healthy" pre-made foods.

Read Labels!

      You may ask why then do I go down those aisles when I shop if I choose not to buy any of it? 

1. It feels good to say NO.
2. I can always get ideas from the foods I see and make better choices when I make it.
3. Sometimes you find hidden treasures.
4. I enjoy it.

Choose Healthy Fresh Items!

       Now if you really need to go in a pinch, because not everyone is OCD like me and makes sure they have a plan then here are some tips.
1. Get what you have made before so you have a quick plan in mind
2. If you need to do canned or boxed foods do your best to get as healthy as you can
3. Don't be afraid to try new things and shop outside the box
4. Choose a few basic items, a Protein, carb and healthy fat to make your meals
5. just do your best to make smart choices
      Another this I want to address when I talk about the junk everyone buys. Im not perfect, not by a long shot, however this blog is meant for everyday cooking. You need to make smart choices and keep the bad ones for a treat. Don't keep it in the house and you wont eat it as much. I don't buy, Ice cream, waffles, chips, cookies, fiber one bars, sugary cereal, sodas and all that other stuff because I make a choice to live healthy. Do I enjoy chips, YES, do I enjoy ice cream, YES, do I love cookies, YES!!! The want for them isn't as bad as my want to feel good, so every once in a while ill pick some up, enjoy them and thats it. It is not in my every grocery trip as a staple tho. Most of the time if i want a treat like that I'll make RAW desserts, Clean eating treats or ill do some greek yogurt, protein powder and peanut butter....tastes just like ice cream! Keep only what you need to use in your home for less chance of eating bad and get your treats as you think you deserve them.

      I know I always seem to go off on so many tangent! There is just so much to say! Bottom line, Make your grocery list, stick to it, make your meals don't by pre made things, read labels, be organized in the store and have a system to walk it,

Vegetarian Holiday Menu!

      I know some of you will want a traditional holiday feast, but this is a wonderful alternative to try something new and start a new tradition! It may not be what you choose for your main dishes but you can pick and choose or maybe do this with some friends around the holidays for a wonderful evening of great foods to share!

                                                  Beverage
Soy Pumpkin Nog

"Raise a glass to a Cleaned-up vegan version of this holiday favorite. Omit the rum and even the kids will love it!" Tosca Reno

                                      1 1/2 Cups plain, unsweetened soy milk
1 TSP Arrowroot
1/2 Cup pure pumpkin puree ( not pumpkin pie mix )
3 TBSP pure maple syrup
1/2 TSP pure maple extract
Pinch ground cinnamon
Pinch freshly graded nutmeg, plus more to garnish
3oz Rum, optional

Directions

In a sauce pan, add 1/2 cup soy milk and whisk in arrowroot. Add remaining soy milk and rest of the ingredients except for the rum, and whisk it together on med-high heat. Once mixture comes to a low boil, Whisk it constantly until it thickens, which should happen very quickly. Remove from heat and stir in rum, if desired. Pour into mugs and garnish with freshly graded nutmeg. Serve hot.

Nutritional Value: ( Yield 3 X 3/4 cup )
Calories: 105| Calories from fat: 18| Protein: 4g| Carbs: 18g| Total fat: 2g| Saturated fat: 0.4g| Trans fast: 0g| Fiber: 1g| Sodium: 6m3g| Cholesterol: 0mg

                                                       Appetizer
Cream of Fennel and Parsnip Soup

"The slight sweetness of parsnip and a mild licorice flavor of fennel are kept in check with the pungent tang of leeks and garlic. This warm and comforting winter soup will definitely be a welcome tradition in any holiday get-together." Tosca Reno

1 TBSP extra virgin olive oil
2 leeks, white and green parts only. Rinsed throughly, halved lengthwise and thinly sliced
1 Lg bulb fennel, plus stalks (if attached) chopped, reserve fronds to garnish soup, if available
2 medium parsnips, pealed and chopped
2 cloves garlic, chopped
3/4 TSP sea salt
1/4 TSP white pepper
1/4 TSP herbs de provence
1/4 TSP ground fennel seed
2 Cups low-sodium, gluten free vegetable broth
1 Cup plain unsweetened soy milk or another milk substitute
1/4 Cup plain low-fat yogurt or plain soy yogurt
1/2 TBSP lemon juice

Directions

Heat olive oil in a large, heavy-bottomed soup pot on medium. Add leeks and fennel and cook until soft and starting to brown, about 8 minutes.

Add parsnips, garlic,salt, pepper, herbs de provence, fennel seed, vegetable broth and 1 1/2 cups water. Increase heat to bring to a boil, then cover and reduce heat to simmer 25 to 30 minutes until vegetables are tender. Add milk and yogurt and blend until smooth and creamy. Stir in lemon juice. ladle into bowls and garnish with reserve fennel fronds.

Nutritional value ( Yields 8 X 1cup )
Calories: 83| Calories from fat: 20| Protein: 3g| Carbs: 35g| Total fat: 2g| Saturated fat: 0.3g| Trans fat: 0g| fiber 3g| Sodium: 189mg| Cholesterol: 0.5mg




                                                                       Main Course

Root Vegetable and Tempeh Shepherd's Pie

"Is there anything more comforting than a hearty serving of shepherd's pie? I think not. for that reason, it was so important for me to provide an equally delicious - no, wait, an even more delicious - meet-free version for you to enjoy." Tosca Reno






2 Lbs yukon gold potatoes, cut into 1 inch chunks
1 Cup plain unsweetened soy milk
1/2 TSP salt
Pinch white pepper
1 TBSP extra virgin olive oil
1 onion, halved and sliced
2 cloves garlic, minced
2 carrots, pealed and sliced into coins
4 Cups sliced root vegetables, such as parsnips, turnips, rutabaga and celeriac ( celery root )
1 Cup thinly slices green cabbage
1 TSP finally chopped fresh thyme
1 TSP finally chopped fresh sage
2 Cups low-sodium, gluten-free vegetable broth
1 TBSP bragg's liquid aminos
1/4 TSP freshly ground black pepper
8 oz tempeh, crumbled
1 TBSP finely chopped flat leaf parsley, to garnish

Directions

Place potatoes in a pot and cover with cold water, simmer until tender, about 10 minutes. Drain and return to pot on stove with heat turned off. Mash potatoes until smooth. Add soy milk, salt and pepper, mix until smooth. Cover and set aside.

In a dutch oven, heat olive oil on medium. Add onions and cook, stirring occasionally, until lightly browned, about 5 minutes. Stir in garlic and cook until fragrant, about 1 minute. Stir in carrots, root vegetables, cabbage, thyme and sage. Add broth, Bragg's liquid aminos, peppers and tempeh, and stir to combine. Bring liquid to a simmer, then cook, covered, until vegetables start to soften, 5 to 10 minutes. Uncover, increase heat to medium high and vigorously simmer until most of the liquid has cooked away, 5 to 10 minutes.

Place oven rack six inches from top and turn on broiler ( use bottom broiler if you have that ). Transfer vegetables to a 10-inch pie plate and spread potatoes overtop. Use knife to score potatoes in a diamond crosshatch pattern. Place under broiler and cook until lightly browned, 3 to 5 minutes. Remove and sprinkle with chopped parsley. Cut into slices and serve warm.

Nutritional value: ( Yields 8 )
Calories: 350| Calories from fat: 49| Protein 12g| Carbs: 70g| Total fat: 5g| Saturated fat: 1g| Trans fat: 0g| Fiber: 12g| Sodium: 321mg| Cholesterol: 0mg

                                     Side Dishes

Wine Shallot and Brussels Sprouts

"Brussels sprouts are an acquired taste for some new Eat-Cean Diet followers, but once you've tried this recipe, you'll never look back. Cooking Brussels sprouts with wine and shallots gives them an unmistakable savory flavor and crisp texture. I be you'll be a lover after this." Tosca Reno

1 Lb Brussells sprouts, stalk ends trimmed and any dry outer leaves removed
1 TBSP extra virgin olive oil
1 heaping TBSP thinly sliced shallots
2 cloves garlic, minced
1/4 Cup dry white wine
1/2 TSP vegan worcestershire sauce
1/4 TSP sea salt
Pinch freshly ground black pepper

Directions
Bring a large pot of water to a boil and prepare ice bath in a large bowl. Cut and "X" 1/4 inch deep in stem end of each sprout. Add sprouts to boiling water and cook until tender-crisp, about 5 minutes. Drain and immediately add to ice bath to cool. Drain and cut each sprout in half through the stem.

Nutritional value ( Yield 4 X 3/4 cup )
Calories: 87| Calories from fat: 34| Protein 3.4g| Carbs: 10g| Total fat 4g| Saturated fat: 0.5g| Trans fat: 0g| Fiber: 3g| Sodium: 36mg| Cholesterol: 0mg


Baked Acorn Squash with Masala Spices

"The addition of garam masalas gives an exotic twist to this classic side. I'm willing to bet this recipe will become one of your new holiday favorites" Tosca Reno

1 Acorn squash
2 TSP extra virgin olive oil
1/8 TSP salt-free garam masala
1/4 TSP ground cinnamon
Pinch freshly graded nutmeg
Pinch sea salt
4 TSP pure maple syrup, divided

Directions

Preheat oven to 400F

Using strong chefs knife, cut acorn squash in half lengthwise, from stem to end. Scoop out seeds and strings. Place acorn squash, cut side up, in a baking pan and add enough water to come 1/4 inch up side of pan. Coat cut side of each squash with 1 TSP olive oil, and sprinkle with garam masala, cinnamon, nutmeg and salt. Drizzle 1 TSP maple syrup over each half.

Bake until squash is very soft and browned on top, about 1 hour. Test doneness with a toothpick or skewer, which should pierce skin side into flesh of squash without any resistance. Remove and let cool slightly before serving.

Nutritional value: ( Yield 2 servings)
Calories: 81| Calories from fat: 41| Protein 0.5g| Carbs: 11g| Total fat: 5g| Saturated fat: 1g| trans fat: 0g| Fiber: 1g| Sodium: 141mg| Cholesterol: 0mg

Parisian Lentils with Roasted Scallions

"If you have any of my other books, chances are you have heard me mention Puy lentils. These lentils are grown in the volcanic soils of the Auvergne region of France, and are considered the finest lentils around because of their delicate properties and subtle, earthy flavor. They are the caviar of lentils, indeed" - Tosca Reno

1 Cup lentils du Puy
1 Cup low-sodium, gluten free vegetable broth
1 bay leaf
1/2 bulb fennel, thinly sliced into 1 inch long strips
1/2 yellow or orange bell pepper, seeded and thinly sliced into 1 inch strips
4 scallions, halved lengthwise
1 TBSP + 1 TSP extra virgin olive oil, decided
1/2 orange, zested and juice
1 TBSP aged sherry vinegar
1/4 TSP sea salt
Pinch freshly ground black pepper
1/2 Cup finely chopped flat leaf parsley

Directions

Preheat oven to 425 F

In a medium sauce pan, combing lentils, broth, 1 1/2 Cups water and bay leaf. Bring to a boil on high heat, then cover, reduce heat and simmer for 20 to 25 minutes, until tender but still firm. You want the lentils to hold their shape. Drain any excess liquid, discard bay leaf and transfer to a large bowl.

Place fennel, pepper, red onion and scallions on a baking sheet, keeping scallions separate from other vegetables. Use two baking sheets if necessary. Drizzle vegetables with 1 TBSP olive oil, Season with a pinch of sea salt and pepper and toss to coat. Roast in oven, stirring once, until golden brown around edges and cook through, 15 to 20 minutes. Transfer fennel, pepper and red onion to bowl with lentils, reserving scallions.

In a small bowl, whisk together remaining olive oil, orange zest and juice, sherry vinegar, salt and pepper. Pour over lentils and vegetables, add chopped parsley, and toss to combine. Transfer to a platter and top with roasted scallions. Can be serves ht, room temperature or cold.

Will keep in refrigerator for up to 3 days.

Nutritional value: ( Yields 8 X's 1/2 Cup )
Calories: 69| Calories from fat: 21| Protein: 3g| Carbs: 10g| Total fat: 2.5g| Saturated fat: 0.4g| Trans fat: 0g| Fiber: 3g| Sodium: 81mg| Cholesterol: 0mg


Moms Holiday Sauerkraut

"Most kids look forward to holiday meals because of the mail course and the dessert. I didn't, Though. I've always been a fan of vegetables, especially pickled vegetables, and my mom's karut has always been one of my holiday favorites". - Tosca Reno

1 TBSP extra virgin olive oil
1 yellow onion
1 TSP caraway seed
32 OZ sauerkraut, drained
1 X 14.5 OZ BPA-free canned no-salt added diced tomatoes, drained
2 TSP Sucanat or another unrefined sugar
1/4 TSP freshly ground black pepper

Directions

Heal olive oil in a large, heavy-bottomed skillet on medium. Add onion and caraway seeds and stir to coat in oil. Cook, stirring occasionally, until wilted and just starting to brown, about 3 minutes. Reduce heat to medium low and continue to brown onions slowly, stirring occasionally, until they are nicely caramelized, 7 to 10 minutes.

Add sauerkraut, tomatoes, Sucanat and black pepper, and stir to combine. Cover and simmer till heated through, about 5 minutes. serve warm.

Nutritional value: ( Yields 8 X's 1/2 Cup )
Calories: 60| Calories from fat: 16| Protein: 1g| Carbs: 10g| Total fat: 2g| Saturated fat: 0.3g| Trans fat: 0g| Fiber: 2g| Sodium: 236mg| Cholesterol: 0g

                                             Dessert

 Baked Apples with Pecan-Currant Streusel

"Easy, elegant and wallet friendly - on, and did I mention delicious? The magnificent, arom of baking apples and spices is guaranteed to have everyones mouth watering (no matter how much they have already indulged in"! - Tosca Reno

2 TBSP coconut oil
2TBSP pure maple syrup
1/2 Cups whole wheat pastry flour
1/2 TSP ground cinnamon
1/8 TSP freshly graded nutmeg
1/4 TSP baking soda
Pinch sea salt
3/4 Cup old fashioned rolled oats
1/4 Cup dried currants
1/3 Cup chopped pecans
5 of your favorite apples (red delicious not recommended), washed, halved and cored
2 Cups unfiltered apple cider

Directions

Preheat oven to 375 F

In a medium bowl, mix together coconut oil and maple syrup. In a separate bowl, mix together flour, cinnamon, nutmeg, baking soda and salt. Add dry ingredients to coconut oil-syrup mixture, and mix together thoroughly. Stir in oats, currants and pecans.

In a baking dish large enough to hold apples, arrange them in a single layer, cut side up. Divide streusel among apples, packing into each core cavity. Pour cider around apples. Bake, covered, for 30 minutes, basting from time to time. Then uncover and continue to bake, basting occasionally, until flesh is tender but not mushy, another 15 to 30 minutes, depending on the size of apples. Serve warm with cider sauce from bottom of pan.

Nutritional value: ( Yield 10 )
Calories: 189| Calories from fat: 51| Protein: 2g| Carbs: 27g| Total fat: 6g| Saturated fat: 3g| trans fat: 0g| Fiber: 3g| Sodium: 11mg| Cholesterol: 0mg

Daily Recipe 10/20/13

      Another delish vegetarian treat for you all! Hope your enjoying the recipes! This one is one I have yet to try, but it looked to tasty not to share! Love to hear your ideas and how your liking the recipes! I don't always just to vegetarian meals for us, but this week I wanted to bring you something that was outside the normal for most people. I want you to see that you can get your nutrition thru other sources of foods and have you try things you have never tried before!  This is a Recipe called...

                 

Lebanese Spinach Triangles

      "Middle eastern cuisine provides some of the most delicious vegetarian options I have ever tasted. These fatayer are typically enjoyed as a meat pie, but the spinach version is tastier and healthier. The spices and ingredients all work together to create robust flavors you wont even realize are healthy. Perfect!" - Tosca Reno

2 TBSP extra virgin olive oil
1/2 yellow onion. finally chopped
1 LB frozen chopped spinach, thawed and drained with all the water squeezed out (see prep tip)
2 TBSP fresh lime juice
1 TBSP toasted pine nuts
2 TBSP chopped fresh parsley
2 TSP sumac (see Tosca's tip)
3/4 TSP salt
1/4 fresh ground black pepper
1 LB whole wheat pizza dough, cut into 10 equal portions
Eat-Clean cooking spray

                              Directions

 Place rack in lower third of oven, and preheat to 425 F

Heat olive oil in a skillet on medium. Add onions and cook until soft and translucent but not brown, about 3 minutes. Scrap into a medium bowl. Add spinach, lemon juice, pine nuts, parsley, sumac, salt and pepper. Mix well. You should have about 2 cups of spinach filling.

Roll out each portion of dough into a ball, and then, using a rolling pin, roll out each ball into a five-inch circle. Place about 3 TBSP of the spinach filling in the middle of the dough. Bring 3 edges up and pinch them together at the top, then continue pinching the edges together, making a triangle, until the pie is sealed. Spray baking sheet with Eat-Clean cooking spray and place spinach triangles on sheet. Repeat with remaining dough and spinach filling until all are used. Bake fore about 15 minutes, or until lightly browned and heated trough. remove from oven and serve.

Prep Tip
To make sure the spinach is as dry as possible, you can squeeze it into some cheesecloth or press it in a colander.

Tosca's Tip
Sumac can be found in a middle eastern or international grocery stores. If you can't find it, you can approximate the flavor by using equal parts paprika and lemon pepper.

Nutritional value per triangle: (Yield 10 triangles) 
Calories: 11| Calories from fat: 38| Protein: 4g| Carbs: 22g| Total fat 4g| Saturated fat: 0.4g| Trans fat: 0g| Fiber: 2g| Sodium: 513mg| Cholesterol: 0mg

Simple Small Meal Ideas!

      I wanted to take a minute to put together a few ideas for you all, something I get asked a lot about. Small meals or "snacks". I do about 6 small meals a day so everything is about the same size. I don't really do snacks so it can be a combination of anything really. To make it easy for you here is a list of easy quick things you can put together on the go or make in bulk and eat on throughout the week. I have added a few links in there where a recipe is needed. They come from the Eat-Clean website. The Eat-Clean is one of my favorite go to sites for tasty quick meals. It has the nutritional value of each recipe and recommended serving size to help you with your serving and nutritional needs. This is just a very small list of things to have to help you get an idea of what to do. 

Ezekiel bread, PB and Banana

1. 1/2 Avocado, 3oz lean turkey and 1 slice Ezekiel bread

2. 1 serving cottage cheese, 1 serving of raw nuts and a banana

3. 1 serving clean hummus and a few pita chips

4. 1 cup mixed veggies (cooker or raw), 3oz protein

5. Visalus protein shake W/1 fruit and unsweetened almond milk

6. Eat-Clean Bruschetta W/Avocado on top Ezekiel bread or French baguette

7. Eat-Clean Guacamole W/ Pita chips

8. Small salad W/ Protein, veggies and flax seed (oil/vinegar dressing)

9. 1 TBSP Peanut butter on 1 Slice Ezekiel bread and 1/2 banana

10. In a pinch trail mix 

Hummus, Veggies and Pita

Daily Recipe 10/19/13

      I have decided to continue with my vegetarian theme this weekend for my recipes to share with you. Many of you that follow need to think outside the normal for recipes, foods, and ingrideants! I want to bring you tasty recipes that I love, I have found and tasted from others and ones that I make up on my own. Many will be clean and healthy but I'll throw in a few treats here and there, this however it's a tasty one not a treat lol!

                                                        Kimchi Fried Rice

                            (Kimchi Bokkeumbap)

      From Tosca Reno's Eat-Clean Vegetarian cookbook she says "This dish is a great way to use leftover rice and odds and ends of vegetables you have in your refrigerator. Just use a combination of vegetables you already have, and be sure to have cooked the rice the day before so that it's cold and dry, otherwise you'll have mush. You might have to make a special tri to the store to buy mischief, a spicy Korean favorite with fermented cabbage, but it's will worth the trip!"

3 TBSP Safflower Oil

3 Cloves Garlic, Chopped

3 Scallions, cut into one inch pieces

2 Cups Vegetables, dices into 1/2 inch pieces (see try this tip)

4 Oz firm Tofu, drained and liquid pressed out, diced into 1/2 inch pieces

3 Cups cooked, may old refrigerated brown rice

1 Cup Kimchi, drained and liquid pressed out, chopped

1 TSP Sesame Oil

1/2 TSP Sea Salt

                                                       DIRECTIONS

      Heat a 9- or 10- inch cast iron skillet or a very large wok thoroughly on medium heat. Once skillet is nearly smoking, add oil, garlic, scallions and vegetables. Stir vegetables in oil and cook until softened, 1 or 2 minutes. Add tofu and cook one more minute, stir in rice, getting as much rice to touch the bottom of the skillet as possible. Allow to cook, without stirring, until rice starts to brown and get crunchy on the bottom of the skillet. Stir and repeat until all rice is brown as much as possible, without burning, and has developed crispy, crunchy bits, around 8 minutes total.mstir in kimchi, sesame oil and salt, heat through. Remove from heat and mound in bowls. Serve with chili sauce, and low-sodium tamart.

                                                         TRY THIS!

      When it comes to the mix of vegetables for this dish, take my word for it, anything goes. Bell peppers, zucchini, yellow squash, mushrooms, broccoli, carrots, celery, bamboo shoots, baby corn, book Chou and kale - toss 'em in!

                                                        Protein Power

It your ans ovo vegetarian, you can top the fried rice with a sunny-side-up egg, allowing the diner to break up the yolk and mix it in with the rice, as is traditional in Korean cuisine.

Nutritional value per serving W/O egg (Yields 4 X 1 cup servings)
Calories: 347| Calories from fat: 129| Protein: 11g| Carbs: 44g| Total fat: 15g| Saturated fat: 2g| Trans fat: 0g| Fiber: 6g| Sodium: 366 mg| Cholesterol: 0mg