Clean Eating Taco Salad

Ingredients

• 1 lbs ground turkey or chicken (hormone/antiobiotic/grass fed)
• 1 small or medium onion, diced
• 2 Tbsp Homemade Taco Seasoning  

• Veggies of choice (Organic-diced tomatoes, roasted corn, bell peppers, etc)
• 1- 14 oz can Black Beans
• Chopped Lettuce
• 1/4 cup shredded cheddar or Parmesan cheese (optional)

Directions

1. Sauté a package of lean ground turkey (or chicken) with diced onion and taco seasonings.
2. Set aside veggies of choice 
3. Warm up black beans, set aside.
4. On a plate, portion out turkey, beans, and veggies. 
5. You can also top with avocado or cheese! 

Calories with ground turkey: 400
Calories with chicken: 375

BUFFALO HUMMUS

BUFFALO HUMMUS

I love buffalo hummus, buffalo chicken, you name it...I like a lot of flavor.  I just can't seem to get enough. Primarily I use veggies to dip it, sometimes homemade pita chips. You can jazz up boring rice cakes with hummus too. I've even been known to make it my 'pizza sauce' on a FlatOut pizza and on a quesadilla! 

 

Nutrition Facts Per Serving

Serves: 8

Calories: 104

Fat: 4.2 grams

Protein: 2.9 grams

 

Ingredients

1 16 oz can organic chick peas

2 tbsp. olive oil

4 tbsp. Frank's buffalo sauce

2 tbsp. water

1 lime

2 garlic cloves

1 tsp. cumin

handful fresh cilantro

salt & pepper to taste

 

1.  Rinse chick peas to remove excess sodium.  Add beans, buffalo sauce, olive oil, water, garlic, cumin, cilantro and the juice of one lime to food processor/blender and blend until smooth.  Salt and pepper to taste.

2.  Serves alongside fresh cut veggies.

 

Enjoy :)

 

PARMESAN & GARLIC KALE CHIPS

Calories: 78

Fat: 4.4 grams

Protein: 3.3 grams

 

Ingredients

1 bunch kale (12 ounces, not including stem)

1 tbsp. olive oil

1 tbsp. parmesan cheese

1 garlic clove minced

Sea salt and pepper

 

1.  Preheat oven to 350 degrees

2.  Wash and dry kale.  Remove stems and chop into large pieces

3.  Toss kale into a mixing bowl and add olive oil.  Mix around to coat all kale.

4.  Lay kale out onto baking sheet. 

5.  Sprinkle kale with parmesan, garlic, sea salt & pepper.

6.  Bake for 15-20 minutes or until crispy

 

Enjoy!

Vanilla ToppFast Dreamsicle Shake

Ingredients

• 1 packet/scoop Vanilla ToppFast
• 2 c 100% Orange Juice
• 1 Medium-large banana
• 15 ice cubes

Instructions

1. Place Orange Juice, Banana and Ice Cubes in a blender and blend until mixed into a shake consistency.
2. Add in Vanilla ToppFast mix and blend for another 30 seconds until the ToppFast is mixed all the way through.
3. Pour into a glass and enjoy!

CLEAN TACO SEASONING

Did you know, 9 out of 10 Americans consume too much sodium every day and have no clue!  May have stopped salting their food and think that's all they need to do. Unfortunately, so wrong.

Wow! Statistics say that Americans consume 3400 mg of sodium on average.  The recommended daily amount is only 1500 mg! 

Many don't know the effects of excess sodium.... 

• High Blood Pressure
• Stroke
• Heart Failure
• Osteoperosis
• Stomach Cancer
• Kidney Disease
• Kidney Stones
• Enlarged Heart Muscle
• Headaches
• Increased water retention, leading to:
  • Puffiness
  • Bloating
  • Weight Gain

To avoid taking in too much sodium, start by eating clean. Avoid processed foods. This includes making your own spice mixes.

Speaking of spice mixes, I'll start you off with a tried and true recipe for CLEAN and SALT-FREE taco seasoning! It’s so good, I use it on everything from chicken, fish, shrimp to potatoes & veggies!

Blender Muffins

Blender Muffins

Ingredients

1. 2 cups oats
2. 2 eggs
3. 1 cup plain greek yogurt
4. 2-3 ripe bananas (2 large or 3 small)
5. 1 1/2 tsp. baking powder
6. 1/4 cup chia seeds
7. 1/2 cup sweetener (real maple syrup, honey, brown sugar)

Instructions

1. Put everything in your blender and blend it up.
2. Pour the mix into a well oiled muffin tin.
3. Place any toppings you'd like on top. (chocolate chips, frozen berries, sliced bananas, nuts, craisins, raisins)
4. Bake at 400 F for about 20 minutes.

Crock Pot French Toast

This yummy recipe calls for Challah bread which you will find in your grocery store bakery department. I use this bread for standard French Toast as well.

Ingredients
1) 1 loaf of challah bread
2) 6 eggs
3) 2 cups of milk
4)  2 teaspoons cinnamon 
5) 1 teaspoon vanilla

Directions
1) Cut challah into cubes and place in a mixing bowl
2) Whisk together eggs, milk, cinnamon and vanilla
3) Pour egg mixture over bread and mix until egg mixture is soaked into bread.  
4) Spray inside of crock pot with non-stick cooking spray or coat with butter
5) Place egg mixture into crock pot
6) Cover and cook an low for 6 hours 

Philly Cheese Steak Stuffed Peppers

I live with seriously picky eaters! In order to get them to eat healthier, I have to take their approved meals and revamp them in a sneaky manner ;-) This is a success!

Philly Cheese Steak Stuffed Peppers

Ingredients:

2 Green Peppers

1 Sweet Onion   

1 Lbs Minute/Shaved Steak

1 Cup Shredded Mozzarella cheese / any cheese of your liking

1 Tbs Extra Virgin Olive Oil

Directions:

1. Cut onions into long strings and sauté, on high, in olive oil until they're translucent

2. Add steak to cooked onions and cook until it's no longer pink

3. Preheat oven to 375º

4. Cut green peppers length wise. Remove seeds and ribs

4. Fill bottom of the peppers with a layer of shredded cheese

5. Layer on the onion and meat mixture

6. Add a final layer of cheese

7. Cook for 15-20 minutes. Until cheese is melted. If you want a softer pepper, add some water to the bottom of the pan and cover with tin foil.

Snack Ideas

• Baby carrots
• Broccoli florets
• Cauliflower
• Peppers
• Cucumbers
• Grape tomatoes

Try Tzatziki dip or homemade hummus with your veggies

• Blueberries
• Strawberries
• Raspberries
• Kiwi fruit
• Banana
• Pineapple
• Apples
• Fruit salsa
• Dip fruit in Cookie Dough Greek Yogurt or make fruit yogurt bites 
• Or, sprinkle raspberries and chocolate over Greek Yogurt

• Two hard-boiled eggs
• Greek yogurt
• Roasted chickpeas
• Cookie Dough Greek Yogurt

• Almonds
• Cashews
• Peanuts
• Walnuts
• String cheese
• Mozzarella cheese
• Lowfat cottage cheese
• Homemade hummus

• Homemade air-popped popcorn
• Whole-grain crackers
• Whole wheat bread or toast

Healthy Pancakes

Slow Cooker Enchilada Soup

Slow Cooker Enchilada Soup

Ingredients

• 2 tsp olive oil
• ½ cup chopped onion
• 2 garlic cloves, minced
• 3 cups veggie broth
• 1 8oz can tomato sauce
• ⅛ cup cilantro (fresh or that fun stuff in a tube)
• 1 15oz can no salt added black beans
• 1 14oz can diced tomatoes
• 2 cups frozen corn kernels
• 1 tsp cumin
• ½ tsp ground oregano
• 1 package Beyond Meat Lightly Seasoned chicken Strips

Instructions

1. Heat olive oil over medium heat, add onion and garlic, stirring until soft, about 3 minutes.
2. Add all ingredients to slow cooker.
3. Cover and cook on low for 5 hours.
4. Remove chicken strips from soup and shred,
5. Return to slow cooker.

 Adapted from a Skinnytaste recipe

Saba Approved Chili

Saba Approved Chili

Ingredients
1 lb lean ground turkey
1/2 chopped onion
1 green pepper chopped
1 can diced tomatoes, low sodium or fresh chopped
1 large can of low sodium crushed tomatoes
1 can chili beans
1 can light kidney beans
1 can black beans
1/2 cup frozen sweet corn
1 can puréed pumpkin (not pie filling)
1 tsp minced garlic
1 tbsp chili powder ( or to your heat liking)
1/2 tsp cumin

Place all in crockpot on low for 4-6 hrs, serve with shredded cheddar and plain Greek yogurt (optional)

Crockpot Chicken Burrito Bowl

Crockpot Chicken Burrito Bowl 
Ingredients

• 1 pound boneless, skinless chicken breasts about 2 large breasts
• 2 tablespoons of olive oil
• 3 teaspoons of onion powder
• 2 teaspoons of garlic powder
• 3 teaspoons of chili powder
• 2 teaspoons of cumin
• 1 teaspoon of kosher salt and freshly ground pepper to taste
• 3 cups of low-sodium chicken broth
• 1 15 oz can of diced tomatoes, drained
• 1 14 oz can of black beans, drained and rinsed
• 2 3/4 cups of instant whole grain brown rice
• ½ cup shredded colby jack cheese (optional)

 
Directions

1. Place chicken breasts in slow cooker.
2. Pour chicken broth over chicken breasts and stir in canned tomatoes, olive oil, onion powder, garlic powder, chili powder, cumin, salt and pepper.
3. Cook on low for about 4 hours.
4. Remove chicken breasts from slow cooker.
5. Turn slow cooker to high and stir in instant rice and black beans.
6. Let cook 30-45 minutes on high, or until rice is tender.
7. Add chicken back in, cook for 20 minutes on high, or until chicken is warm.
8. Serve with fresh diced tomatoes, sour cream, green onions, avocados or guacamole, top with cheese. 

Roasted Parmesan Green Beans

Roasted Parmesan Green Beans

Ingredients:

• 12 oz green beans, trimmed (make sure they are dry)
• 2 tsp olive oil
• kosher salt + fresh cracked pepper to taste
• 1/4 tsp garlic powder
• 1 1/2 tbsp shredded parmesan

Directions:

1. Preheat the oven to 425°F.
2. Line a baking sheet with aluminum for easy clean-up.
3. Lay green beans out on the baking sheet and drizzle oil over them.
4. Season with salt, pepper and garlic powder and toss to evenly coat.
5. Spread them out on the sheet so that they all lay flat and place on the lower third section of your oven.
6. Bake 10 minutes, shake the pan to turn; bake 5 additional minutes.
7. Remove from the oven and sprinkle with grated cheese.

Servings: 4  
Serving Size: 1 cup (4oz)
Calories: 60