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

Daily Recipe 10/18/13

                                                Today's Recipe  
                 Blueberry Baked Oatmeal  

      This recipe is brought to you by The Eat-Clean Diet Vegetarian Cookbook.

      If your a competitor most likely oatmeal is a staple in your everyday meals, I have learned to love every meal I have that involves oats. Although I may not be able to eat this tasty treat at the moment its a great way to start the day for you! This is a tasty spin on oats for breakfast.

      From her recipe page above ingredients "We all know oatmeal is a healthy way to start the day, but some kids (and adults for that matter) have a problem with the mushiness factor. Fear not, this palate-pleasing recipe calls for the oatmeal to be baked, which lends it an almost cookie-like texture - a great way to see it to kids" - Tosca Reno

Eat-Clean Cooking Spray
1 Cup unsweetened soy, rice or almond milk, or other milk substitute
1 whole egg + 2 egg whites
1/2 Cup un-sweetned applesauce
2 TBSP pure maple syrup
1/2 TSP vanilla extract
1 TSP baking powder
1 TSP cinnamon
Pinch of freshly graded nutmeg
Pinch sea salt
2 1/2 Cups old-fashioned rolled oats
1?4 Cup oat bran
1/2 Cup chopped pecans (optional)
1 1/2 Cups frozen or fresh blueberries, divided

Preheat oven to 350-F
Coat a 3-quart baking dish with Eat-Clean Cooking Spray
In a large bowl, whisk together milk, egg and egg whites, applesauce, maple syrup, vanilla, baking powder, cinnamon, nutmeg and sea salt. Mix in oats, oat bran and pecans. gently fold in half of the blueberries. Scatter remaining blueberries across bottom of dish.

Scrape oatmeal mixture into dish and bake, uncovered, for 35-40 minutes or until golden brown around the edges.

Nutritional value per serving: ( Yields 5 X 1 cup )
Calories: 363| Calories from fat: 87| Protein: 13g| Carbs: 60g| Total fat: 10g| Saturated fat: 1g| Trans fat: 0g| Fiber: 9g| Sodium: 56mg| Cholesterol: 2mg


Please let me know how it tastes!!!

Much love!
Tasha A.

Meal Prepping....How to?!

                                                   PREP AND PLAN FOR SUCCESS!!!

      So, as you all should be doing this to ensure success...most likely many of you don't! Plan and prep is KEY to not failing during the week!

      -Step 1. Make a meal plan, grocery list and pick a day of the week to make your foods, I find Sunday's are perfect! Football is on so Chris is home to help with Booty and everything will be set for Mondays. (this will SAVE you money, time and your midsection lol)
      -Step 2. Only get whats on your grocery list! (again save money,time and your midsection!)
      -Step 3. When the day comes to prep for the week, schedule it in you day. Designate a time and have that be all you do for that time. I do mine after breakfast usually, sometimes after morning gym time, but that's my time for prep and I never skip it! ( I plan about 3 hrs to do it. if it takes me longer ill finish it, its important. I have been doing it for a while so I multi task and do other cleaning and stuff with booty while food is cooking)
      -Step 4. Make food according to recipe (if using one) or make your individual foods.
      -Step5. Let food cool and separate into their individual containers for each meal and day of the week OR do a lg. container and serve as needed, what ever works for your specific needs. If you make in extra large amounts you can freeze and use for later as well. Measure your foods!
      -Step 6. Take your food along with you where ever you go so you do not falter. If you forget, make smart choices and if you want to you can plan your "cheat" meal for a time during the week so you know when your having it.

      Tips to help with shopping and organizing foods
-buy in bulk (less shopping)
-buy non processed foods (we r going for healthy here)
-if your choosing beans or rice of some sort, I like dry and in bulk. They store well and you can make them as you need them
-read labels
-the best natural PB i have found is Smuckers. 1g sugar per serving, most have 3g or 4g
-i have everything in containers and labeled so i know what everything is and its simple to find. I have and open pantry so everything is showing in the kitchen, neat and clean and you always can see whats on hand.
-only keep/buy what you use/need on a daily basis, the rest is just clutter, wastes $$$ and isn't necessary for everyday eating.( helps keep the junk out)- but that as u want it. just because you have kids doesn't give you an excuses.
-Yes i have a son and he eats what we do:)
-when your organized life is easy. if u need help ask me.

      Tips for bulk cooking
-don't make each recipe separate. if you have multiple recipes with chicken...make all the chicken together unless there is a specific reason you shouldn't.
-eat a few of the same meals each week that way your not making 6 different meals for all 7 days. ain't nobody got time for that
-have a few simple meals for snacks and breakfast can be made morning of
-don't over think everything. make simples foods to help with prep.
-have everything out and ready to make your foods so your not hunting.

Taking small simple steps to plan and organize will help you succeed!

I found a few links with great before and after pantry photos! I don't think the food is necessarily the best but its about the organization lol!
Pantry1
Pantry2
Pantry3 - Love these plastic XOXO brand containers. I have many!

To add on to the last entry...Make sure you read that one too!

       People....FOOD is the single more important thing in my opinion to a healthy body and well built physique....DON'T let it be your enemy! On the last entry in this blog I go over a list of foods and ideas of times to eat. It's all suggestions but it's all proven to work for many people so please read that entry in it's entirety. Don't be afraid to try new foods. The only way to grow your knowledge is to try new things. Please research research research!!! Don't just depend on what I say, this is all things i have found over the past few yrs of my research that have helped. Now....

      There are so many "diets" out there....I'm gonna tell you don't diet! Make a healthy change to make it a life style. Diets are for people who want a quick fix. Healthy food habits are for people who are committed! Your body needs a balance of carbs, proteins, fats, veggies, etc.  If your under the assumption that no carbs are a good thing well then we need to change you way of thinking. Below I'll go thru carbs, proteins etc and talk a little more about them. There are so many "healthy" foods out there that people eat and probably don't realize what they are actually putting in their bodies. Later in this blog ill make a list of those as well. Your body needs whole, non processed, clean foods. When grocery shopping think FRESH. Think fruits, vegetables, whole grains (if you eat grains), lean meats, milks (almond is what i prefer if you get milk). Keep away from the processed foods, fried deli foods and pre made freezer meals.  ALWAYS read labels if there are any to ready! Dairy is another touchy subject as well so that is a personal preference. OK so....Processed and or "healthy" foods that that claim to be healthy IMO.
- Just because it says "all natural" or "whole grain" does not make it healthy
-High fiber cereals
-cereals that claim to be healthy
-100 calorie packs
-Just because its "organic" does not mean its healthy...junk is still junk
-Yogurt is great plain or Greek. (add your own fruit to it) to much sugar.
-There is such a thing as "to much of a good thing"
-granola bars
-dressings (make your own)
-trail mix
-sugar loaded granola
-flavored milk with added sugar
-sugar loaded energy drinks
-pre made smoothies packed with sugar
-pre made wraps (deli)
-frozen dinners
-gluten free doesn't always = healthy
-canned "health" soups....make your own
-fruit juices...make your own
-protein bars
-flavored tea drinks
-flavored nuts... raw is best
-fast food salads
-not all protein shakes r created equal
-fruit snacks
-"multi" grain chips
-nut butters that contain more then just that nut

The list could go on and on....choose REAL foods! Un packaged foods accept a few,,, this is not an extensive list but but here are a few.
-dry beans
-qunioa
-oats
-I make homemade spaghetti sauce. sometimes i use canned instead of fresh tomatoes
-rice
-egg whites
-tuna or other "canned" meats
      I really don't buy a lot of precessed or pre made/ packed foods. Most everything I buy is whole non processed fresh foods. Now I do occasionally have a goodie here and there so don't think I'm food perfect, its just not my everyday living. I live by everything I say to you and enjoy treats maybe once or twice a month. My FAVORITE treats....Reeses peanut butter cup, KitKat, Hummus and Pita Chips. Here and there I'll do pastas, most of the time ill do tofu noodles tho. Help yourself and keep all that out of you home and pantry and if you decide to indulge get it as you WANT not NEED it.

      Now, a touchy subject CARBS, IMO and how it has worked for me...I LOVE carbs. Now don't get it twisted and go out and eat all the chips you want. However there are some great carb foods out there that are great for you. Remember everything in moderation. If you decide to be grain free then there are other ways to get you carbs, example: Veggies, get your carbs with a large volume of veggies. Carbs give you energy for the day! I eat carbs all day long, do remember I'm training so its a bit different and I may get more then the average but even when not I still eat them throughout the day. There is a long list on my last entry so please read and keep that handy. Not an extensive list so please always research!

      Proteins, are essential for muscle growth, to aid in energy and repairing muscle among other reasons! There is a long list on my last entry so please read and keep that handy. Not an extensive list so please always research!

      Fats, yes FAT is IMPORTANT! Again it provides energy, taste and stability for your other foods. Again that doesn't mean go load up on the deep fried foods....it means research the healthy fats to have everyday! Raw nuts, some oils, avocado, etc. There is a long list on my last entry so please read and keep that handy. Not an extensive list so please always research!

       Once again, I'm not certified in nutrition, this information is just my opinion and what I have found over the yrs that have helped me and what I have researched.

      I found this link that may help you understand a bit more about macro nutrition. http://www.mckinley.illinois.edu/handouts/macronutrients.htm


      Hope this helps a bit! I cant make your meal plan for you nor can i make you eat healthy but these are all things that have helped me understand and grow my knowledge as well as my body!

My take on clean foods

Quick reference for clean eating and food list.

Ok so here is a food list of great clean eating options. (not everything but a good start)

Protein

Beans of all kinds
Top cut beef
Bison
Canned Salmon in water
Canned tuna in water
Chicken breast
Chickpeas
Egg whites
Plain greek yogurt (moderation, lots of sugars)
lean ground turkey
Lentils
Low fat cottage cheese
Natural nut butters
Tofu
Unsalted raw nuts

Carbs

Brown rice
Buckwheat
Bugler
Millet
Oatmeal (plain)
Quinoa
Wheat germ
Banana
Carrots
Sweet potatoes
Squash

Healthy fats

Raw almonds
Avocado
Raw cashews
Flax seed
Nut butters
Olive oil
Nut or seed oils

Veggies (also complex carbs)

Asparagus
Beets
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Cucumbers
Eggplant
Kale
Green lettuce
Okra
Onions Spinach
Tomatoes
Zucchini

Fruits (also complex carbs)

Apples
Berries
Grape fruit
Grapes
Kiwi
Mango
Melons
Oranges
Papaya
Pears
Plums

Other foods to choose

Ezekiel breads
cucumbers
fresh herbs
soy or almond milk
fresh salsas
soba noodles
couscous
fish

Spices can make your food so don’t be afraid to you them to add flavor that way you can avoid using comdements.

If you feel hungry in between meals drink more water. (trust me you probably will feel that way)

plan your food for the week ahead of time, make a grocery list and only get the things on your list.

Organic or non organic is up to you.

Buying is bulk is always good

If for some reason u are on the go and dot have a meal ready make smart choices

When eating out choose to not est from the bread basket they bring you (or in moderation). Choose meals with lean meats and carbs, get red instead of white sauces, now a days there is so much food n the plate eat just enough and share the rest or take it home for later even if your not full.

Dont let people sway your thinking

Stay away from sugary cereals in the morning. Instead choose oats and a natural sugar like berries

Drink less alcohol

Cook with nut oils and olive oils not butter

Try to stay away from juices, breads,dressings and contements.

If you want a salad us olive oil vinegar and seasonings

This is just a simple quick overview of ways to get started. Research research research and learn as you go. Dont get discouraged, we all have bad days. Do do your best to do your best each day!