Spicy Sweet Potato Fries

Sweet potatoes are packed with Beta Carotene & Vitamin C. They are also so versatile: you can mash them, steam them, bake them, and even fry them-if you are in a guilty pleasure mood! However, my favorite way of cooking them is baking them as fries and pairing them with a steak or even a homemade black bean burger for a complete vegetarian meal. What is your favorite way to use sweet potatoes?

Here is the recipe for baked sweet potato fries.

Ingredients

• 2 large sweet potatoes
• 2 tbsp olive oil
• 2 tbsp cayenne pepper
• 1 tbsp garlic powder
• coarse sea salt & ground black pepper to taste

 Directions

1. Preheat oven to 425 degrees.
2. Wash each potato thoroughly & slice into wedges.
3. Place in a ziplock bag with olive oil & spices and toss to evenly coat all wedges.
4. Bake in the oven for 25 minutes.

Fat Fighting Diet - Breakfast Under 300 Calories

Spinach and Parmesan Omelet

In a medium skillet coated with nonstick cooking spray, saute 1 cup chopped spinach and 1 tablespoon chopped scallion for 1 minute. Beat 2 eggs with a dash Tabasco; add to skillet.
 until egg is cooked through, about 2 minutes. Flip and add 2 teaspoons grated Parmesan; cook 15 to 30 seconds. Serve with 1 slice toasted oat bread and 1/2 cup grapes.

Huevos Rancheros

In a medium skillet coated with nonstick  spray, cook 2 eggs sunny-side up. Mix 1/2 cup black beans and 1/4 cup salsa. Top bean-and-salsa mixture and eggs with 2 tablespoons shredded reduced-fat cheddar.

Cinnamon-Raisin French Toast

Whisk together 1 egg, 1 teaspoon honey, and 1/2 teaspoon cinnamon. Coat 2 slices whole wheat raisin bread with egg mixture. In a skillet misted with nonstick cooking spray, cook bread for 1 minute a side. Serve with 2 tablespoons each applesauce and fat-free ricotta and a dash cinnamon.

Chive-and-Dill Baked Egg

Preheat the oven to 425 degrees
. Cut a circle the size of a 4-inch ramekin out of a piece of toasted whole wheat bread. Mist ramekin with nonstick cooking spray and place bread in the bottom; add 1 slice tomato. Beat together 1 egg, a splash skim milk, 1 teaspoon chopped chives, and 1 teaspoon chopped dill. Pour into ramekin and top with 1 slice tomato and 1 tablespoon shredded low-fat Swiss cheese. Bake 10 minutes. Serve with 1 cup raspberries mixed with 1 tablespoon lemon juice and 2 tablespoons sliced almonds.

Raspberry-Banana Smoothie

Combine 1/2 banana, 1/2 cup frozen raspberries, 1/2 cup fat-free Greek yogurt, and 8 ounces skim milk in a blender . Pulse until smooth. Eat with 1 slice whole wheat toast and 2 teaspoons peanut butter.

Tropical Fruit Parfait

Peel and cut 1/2 pink grapefruit and 1/2 navel orange into segments. Combine with 1/2 kiwi, peeled and chopped, and 1/4 cup pineapple chunks. Place 1/2 cup nonfat Greek yogurt in a bowl. Spoon half the fruit mixture over yogurt, add 2 tablespoons high-fiber cereal. Add another 1/2 cup nonfat Greek yogurt, remaining fruit, and another 2 tablespoons high-fiber cereal. Top with 2 table­spoons shredded coconut.

Chicken-Apple Sausage Breakfast Sandwich

Toast 1 whole wheat English muffin.
 2 ounces chicken-apple sausage according to package directions. Top one muffin half with sausage and 2 tablespoons shredded reduced-fat cheddar; bake until cheese melts. Top with 1 slice tomato and remaining muffin half and eat with 1 clementine.

Flat Belly Frosty Avocado Banana Smoothie

Frosty Avocado Banana Smoothie is a delicious way to protect your heart: the monosaturated fatty acids (MUFAs) in avocados and potassium in bananas all offer cardiovascular support, while cinnamon can help lower LDL cholesterol levels. Even better if you're watching your waistline: MUFAs have been shown to target belly fat, so sipping on this frosty low-calorie smoothie when the temperature rise is a good idea.

Enjoy this creamy, dairy-free smoothie in the morning for breakfast or as part of a cooling lunch.

INGREDIENTS

3 ripe bananas
2 cups coconut water
1/2 avocado, mashed
2 tablespoons honey
12 ice cubes
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
Dash of salt
Banana slices and crushed almonds for topping (optional)

DIRECTIONS

1. In a blender, combine bananas and coconut water. Puree until smooth.
2. Add following 6 ingredients, and continue to blend until smooth.
3. Serve in frozen mug or glass. Top with banana and crushed nuts, if desired.

Yield

 

2 servings

Cook Time

 

5 minutes

NUTRITION

Calories per serving

 

272

Easy and fast meal - Avocado Baked Eggs

This recipe is so incredibly simple with only two ingredients, yet it is so delicious! Magic happens when you bake the avocado. If you’re familiar with the standard egg-in-the-holes (typically using bread) it’s time for an upgrade! By baking the avocado, it provides a delicious smoky taste and creamy texture that complements the egg perfectly! This dish is a powerhouse of omega-3s and loaded with fiber. Savor your Avocado Baked Eggs as a meal or side dish for breakfast or any time of the day. Enjoy!

AVOCADO BAKED EGGS

Ingredients

1 medium avocado (approx 7oz.) (200g)
2 large eggs
salt and pepper, to taste (optional)

How to Prepare

1. Preheat the oven to 425 degrees F.
2. Halve your avocado and remove the pit. Scoop out a small amount of the flesh (if necessary) if the hole is not big enough for the egg.
3. Secure your avocado in a small baking dish so it does not tip over.
4. Crack your egg and carefully slide into the hole of the avocado. Repeat with the other egg and half avocado.
5. Season with salt and pepper. NOTE: You can add whatever toppings you wish such as chives, salsa, red pepper flakes, hot sauce, etc.
6. Bake 12-15 minutes, or until your eggs are set. Remove from oven. Enjoy!

NUTRITION DATA
Per half avocado (recipe makes 2): 230 calories, 8 grams protein, 7 grams carbohydrates (6 grams fiber), 19 gramsfat

What Is TheTruth About Sprouted Grain Bread?

Who doesn’t love bread? Most people really enjoy a fresh piece of soft and delicious bread. It’s pretty hard to resist, even for the hardcore fitness focused individuals. However, because traditional bread is loaded with processed flour and sugar, it’s usually not something on your clean eating grocery list. And, if you want to lose fat and tighten up, carbs (like bread) need to cut back to some degree. However, recently, new varieties of bread have come along with promises to bring back bread from the once forbidden list. Enter Sprouted Grain Bread.

What is Sprouted Grain Bread?

Sprouted Grain Bread is made from whole grains that have been allowed to sprout prior to processing. Sprouted grains are used prior to becoming a fully mature plant. Sprouted grains can come from a variety of grains including wheat, milet, spelt and barley. Sprouted grains have a different composition from the grain that is used in regular bread. Traditional bread uses refined or pulverized wheat, which removes most of the nutrients. Sprouted Grain Breads often contain other nutrient-rich foods like flax seeds, chia or legumes and soybeans.

Is Sprouted Grain Gluten Free?

No, the sprouts of grain do contain gluten. Although they are safer alternative for those who are gluten sensitive rather than allergic, they are not well-tolerated by those who have more severe allergies or intolerances. If you have Celiac or Crohn’s disease, you should not eat sprouted grain bread.

Is Sprouted Grain Really Better Than Regular Bread?

Unlike traditional white or even whole wheat bread, sprouted grain bread does provide better nutritional value versus processed grains. Sprouted grains are more nutrient dense than refined grains, providing more soluble fiber, amino content and vitamins and minerals, including folate, vitamin E, C and beta-carotene. Sprouted grains also provide less starch than regular grains, as they use some of the starch as energy during the sprouting process, and thus breads made with sprouted grains have lower carbohydrate values.

How is Sprouted Grain Bread Made?

Sprouted Grain Bread is made with grains that have been soaked and allowed to sprout using a controlled environment including temperature of the water, the air, and the time allowed for sprouting. Once the sprouting occurs, the grains are drained and grinded to be used in baking. Most breads use a blend of various sprouted grains.

How does Sprouting Increase Nutrients?

Sprouted grains are considered living plants full of energy-rich enzymes and nutrients, which allow for easier digestion by the body. Sprouted grains are also lower in nutrients that are not so good like phytic acid and enzyme inhibitors that can make them harder to digest and can also prevent certain nutrients from being absorbed by the body.

What’s Really in it?

With each slice, you typically get a nutrient dense slice of bread, including 80 calories, 2 g of fiber and 3 g of protein! Plus, sprouted grain bread delivers a whole lot of vitamins and minerals including 8% of your daily value of Thiamine, 4% of your daily value of Zinc, Iron and Vitamin B6.

Enjoy Sprouted Grain Bread, But Manage Intake

While sprouted grain bread is nutritious, it’s still bread and still a carbohydrate. So, you should watch how much you are consuming to ensure you are within your target nutritional parameters for your goals. Moreover, sprouted grain bread also still contains gluten, which can cause allergies and intolerances to those who are sensitive.  So, if you are a go for gluten, enjoy sprouted grain bread a few times a week with natural peanut butter and a few slices of banana or with your egg whites, but just don’t over do it!

Hot n’ Spicy Stuffed Peppers

Keeping our bodies in shape is hard work…and yes it absolutely does mean making sacrifices when it comes to the foods that we choose to eat! However, the key is to still enjoy the foods that you love by simply recreating them into a healthy version.

Hot n’ Spicy Stuffed Peppers

Ingredients:

2 large bell peppers (red or green)
1.5 tsp olive oil + 2 TB water
1/4 cup onion, chopped
8 oz. cooked chicken breast, cut into bite-sized pieces<
1/2 c canned diced tomatoes, no salt added
1 TB lime juice
1/2 tsp each: cilantro, garlic powder, cayenne pepper (more or less depending upon your desired heat), ground cumin
1 packet stevia
Sea salt, to taste (optional)
3/4 cup cooked brown rice

How to Prepare

1. Preheat oven to 375 F
2. Carefully slice the tops off of the peppers (approximately ¼ inch from top). Remove the seeds. Wrap peppers in aluminum foil and place on baking dish. Put in oven and bake for approximately 15 minutes.
3. In the meantime, heat oil and water in skillet pan over medium heat and add onion. Cook approximately 5 minutes until onions are tender. Add chicken, tomatoes, lime juice, cilantro, garlic powder, cayenne, cumin, stevia, and sea salt. Stir well and allow to cook together for 5 minutes.
4. Add brown rice to skillet and mix to thoroughly combine all ingredients. Remove from heat and set aside.
5. Remove the peppers from the oven and spoon half of the mixture into each of the peppers. Return peppers to the oven and cook for an additional 15 minutes. Enjoy!!

NUTRITION DATA
Per stuffed pepper (recipe makes 2): 264 calories, 27 grams protein, 28 grams carbohydrates, 5 grams fat

Meatball Parm Stuffed Zucchini

Zucchini is such a versatile vegetable. With its mild flavor and subtle texture, it can be used in a variety of dishes. With that being said, I used it in today’s recipe for the base of my Meatball Parm Stuffed Zucchini, as it allows for the full flavor of the meat to come through and provides a low-carb alternative to the standard bread roll or pasta that typically accompanies this dish. To lower the calories even further use a lean beef and low-fat cheese. Enjoy!

MEATBALL PARM STUFFED ZUCCHINI

Ingredients

2 large zucchini
16 oz. 96% lean ground beef
1/2 cup onion, chopped
3/4 cup tomatoes, roughly chopped
1/2 cup red bell pepper, finely chopped
2 TB Italian seasoning
1.5 tsp. garlic powder
salt and pepper, to taste
1 packet sweetener
1/3 cup low-fat shredded Parmesan cheese

How to Prepare

1. Preheat oven to 350 degrees F. Cover a baking sheet with aluminum foil. Set aside.
2. Cut each zucchini in half lengthwise. This will provide 4 halves. Scoop out zucchini flesh, leaving ¼ in thick shells. Place the shells on the baking sheet and finely chop the zucchini that was scooped out.
3. Put shells in oven for 10 minutes to soften.
4. In the meantime, coat a large skillet with non-stick cooking spray over medium-high heat and add ground beef, chopped zucchini flesh, onion, tomatoes, red pepper, Italian seasoning, garlic powder, salt, pepper, and sweetener and sauté approximately 10 minutes until beef and veggies are browned. Stir and chop with the back of a spoon or spatula frequently in order to fully break up beef into fine crumbles. Remove from heat and set aside.
5. After you have removed the zucchini shells, increase oven temperature to broil.
6. Spoon ¼ of the beef mixture into each of the zucchini shells (it’s OK if it slightly overflows) and sprinkle 1.5 TB of shredded Parmesan over each half.
7. Return to oven and broil for approximately 5-7 minutes or until cheese is melted and tops are golden brown. Enjoy!

NUTRITION DATA
Per stuffed zucchini (recipe makes 4): 205 calories, 26 grams protein, 11 grams carbohydrates (3.5 grams fiber), 6 grams fat

Kale Salad Low-calorie, Nutrient-Dense Meal

If you are not already eating kale on a regular basis, you should be! Kale is a great addition to any diet. It’s a great source of many vitamins and minerals, including vitamin K, vitamin A, vitamin C, vitamin B6, manganese, fiber,calcium, protein and much more. Because kale has so many great properties, it has antioxidant, anti-inflammatory and anti-cancer properties. Plus it’s low in calories, and the fiber and sulfur found in kale are known to be naturally detoxing ingredients

Kale Salad

Ingredients

2 tablespoons white balsamic vinegar, or regular
1 tablespoon rice vinegar
1 tablespoon honey
1 tablespoon extra virgin olive oil
1 teaspoon salt
1 pound of kale, (usually 2 bunches) ribs removed and sliced into 1-inch wide ribbons
4 tablespoons dried cranberries
4 tablespoons roasted and salted sunflower seeds
2 tablespoons grated Parmesan cheese
¼ teaspoon freshly ground black pepper

Directions

Whisk together the balsamic vinegar, rice vinegar, honey, olive oil and salt in a large bowl. Add kale, cranberries and sunflower seeds and toss to coat. Let salad marinate for 15-20 minutes before serving. Sprinkle with Parmesan cheese and fresh pepper before serving. Makes 8 servings.

Nutritional Breakdown

Totals Per Serving
Calories: 154
Protein: 5.6 grams
Carbohydrate: 18.7 grams
Fat: 5.4 grams
Cholesterol: 1.4 mg
Sodium: 972 mg

Spaghetti Squash Shrimp Scampi

Traditional shrimp scampi is typically prepared with loads of butter and served over a pile of linguini. While it is delicious, there are a lot of unnecessary calories that you simply don’t want. SO here it is a different version of that meal.

SPAGHETTI SQUASH SHRIMP SCAMPI

Ingredients

1 large spaghetti squash
12 oz. shrimp, peeled and deveined
3 TB light butter (or you can use 1 TB olive oil)
1 TB minced garlic
Salt and coarse ground black pepper, to taste
1 TB basil leaves, chopped (plus extra for garnish if you wish)
2 TB lemon juice
3TB shredded Parmesan cheese

How to Prepare

1. Preheat the oven to 400 degrees F.
2. Place squash in the microwave for about 5 minutes to soften before cutting.
3. Use a sharp knife and cut the squash in half lengthwise. Scoop out the seeds.
4. Coat a baking sheet with non-stick cooking spray and place the halves cut side up onto the sheet. Sprinkle with salt and pepper. Bake in the oven for approximately 45 minutes, or until the squash is tender when poked with a fork. Remove from oven and set aside until cooled just enough to handle.
5. Heat a large skillet over medium heat and add butter and garlic. Sauté for a few minutes until the butter is melted and garlic starts to brown. Add shrimp, salt, pepper, and basil. Cook for 5-6 minutes, or until shrimp is fully cooked through.
6. While shrimp is cooking, scrape the insides of the squash with a fork to shred into strands and place the shreds in a bowl.
7. Once the shrimp is cooked, remove skillet from heat and add the squash strands and lemon juice. Toss to coat well.
8. Garnish with additional basil leaves (optional) and sprinkle with Parmesan cheese before serving. Enjoy!

NUTRITION DATA
Per serving (recipe serves 3): 240 calories, 26 grams protein, 18 grams carbohydrates (4 grams fiber), 7 grams fat

Cinnamon Coffee Cake

Get to baking and sink your teeth into guiltless Cinnamon Coffee Cake that actually has 18 grams of protein with only 4 grams of fat!

CINNAMON COFFEE CAKE

Ingredients

1 cup oat flour
1/2 cup vanilla protein powder (preferably casein for texture)
1 cup granulated stevia (or Splenda)
1 tsp baking powder
1/4 tsp baking soda
2 TB cinnamon
1 cup egg whites
1/4 tsp cream of tartar
1/4 tsp salt
1 cup unsweetened 2% Greek yogurt
1 TB olive oil
2 TB vanilla extract

How to Prepare

1. Preheat oven to 350 degrees.
2. In a mixing bowl, combine oat flour, protein powder, granulated stevia, baking powder, baking soda, and cinnamon. Mix well and set aside.
3. In a separate large mixing bowl, beat egg whites with a mixer at high speed until foamy. Add cream of tartar and salt; beat until soft peaks form.
4. Fold in yogurt, olive oil, and vanilla extract and mix with a spatula until thoroughly combined.
5. Add flour mixture over egg white mixture, 1/4 cup at a time; fold in with a spatula after each addition.
6. Spoon the batter into an ungreased 10-inch tube pan, spreading evenly. Bake until knife inserted in cake comes out clean and top is golden brown. Enjoy!

NUTRITION DATA
Per serving (1/6 of cake): 165 calories, 18 grams protein, 15 grams carbohydrates, 4 grams fat

Mint Chocolate Chia Seed Pudding

Chia seeds are high in protein, omega-3 fatty acids and fiber. The coolest thing about them is that when added to liquid they absorb 27 times their weight in water and form a gel-like consistency! This quality makes them perfect for this pudding. I used the chia seeds in the chocolate base of this pudding, topped with a mint yogurt whip. This flavor combination will satisfy your hunger and your sweet tooth. Feel free to change up the flavor combinations on your own and add your favorite fruits, etc.

MINT CHOCOLATE CHIA PUDDING

Ingredients

CHOCOLATE CHIA PUDDING
1 scoop whey protein, or whey isolate of choice
1 TB unsweetened cocoa powder
1 tsp. stevia (or your favorite sweetener, use more or less depending on desired sweetness)
3 TB Chia seeds
Pinch salt (optional)
1.25 cups unsweetened almond milk

MINT YOGURT TOPPING
2 scoops of whey protein, or vanilla whey isolate of choice
1 cup plain nonfat Greek yogurt
A few drops peppermint extract
2-3 drops green food coloring (optional)

How to Prepare

1. Mix all chocolate pudding ingredients together.
2. In a separate bowl, mix all the mint yogurt ingredients together.
3. Layer chocolate chia seed pudding in clear glass (for visual purposes) or use any desired container, followed by the mint yogurt. Refrigerate for at least 5 hours (the longer the better, so overnight is great!) Dig in and enjoy!

Option: garnish with mint leaves if serving to guests for an added touch

NUTRITION DATA
Per serving (recipe serves 4): 215 calories, 27 grams protein, 11.5 grams carbohydrates (6.5 grams fiber), 7 gramsfat

Clean Eating Chocolate protein Mousse

I decided to blog all the recipes I have for clean eating. Today there are so many sites that offer short books with recipes for 8-10$...but all we need is to read a bit over the web and we will find enough information to make our own meal plan for free. So here we are 

Night time seems to be prime time for my sweet tooth cravings. Maybe it’s conditioning from our upbringing (dessert is always served at night), but I find I always have a hankering to ‘cheat’ in the evening. The following is a simple, clean and QUICK smoothie recipe that satisfies every time. Protein rich, low carb, and containing healthy fats to aid in slow digestion of protein as you are at rest. The perfect bedtime snack!

Chocolate Protein ‘Mousse’

200 mls unsweetened almond milk (vanilla/plain)

3-4 ice cubes

1 scoop Magnum Nutraceuticals Quattro Protein in Chocolate Love (or your fave chocolate protein powder)

1/2 ripe avocado

1 tbsp unsweetend cocoa

Cinnamon, Splenda/stevia to taste

*Blend all ingredients in a blender/food processor until smooth: about 2 mins. Serve immediately either in a tall glass or bowl. Enjoy!

Macros: Calories: 254 kcals; Protein: 35 g; Fat: 13 g; Carbs: 12 g

What is it Clean eating for you?

Eat whole foods
This one is pretty straightforward–instead of a banana nut muffin, eat a banana and some nuts! The primary principle of eating clean is to replace processed foods with fresh and natural foods. To me, this means foods that haven’t had anything added to them, and haven’t had anything valuable taken away. So, even if you’re not growing quinoa in your back yard, you can buy this whole grain in the bulk section of your market, or in a box, where the only ingredient is quinoa, and only quinoa. That’s a far cry from a refined grain, that’s been stripped of its fiber-rich bran (outer skin) and nutritious germ (the inner part that sprouts into a new plant), bleached, and doctored up with preservatives.

Let ingredients guide you
I don’t think it’s realistic to never eat anything that comes out of a jar, box, or bag, but when you do, the very first thing a clean eater looks at is the ingredient list. Reading it is the only way to really know what’s in your food, and choose foods that are as close to their natural state as possible. For example, I was once at the market with a client who was on a mission to clean up her diet. She said, “I bet crackers are out of the question, right?” My response was, “Let’s look at the ingredients!” I picked up one of my favorite brands, which are made with: organic short grain brown rice, organic whole quinoa, organic pumpkin seeds, organic sunflower seeds, organic brown flax seeds, organic brown sesame seeds, organic poppyseeds, filtered water, sea salt, organic sea weed, organic black pepper, organic herbs – all “real” and recognizable ingredients; a list that practically reads like a recipe I could recreate in my own kitchen. We then checked out her usual brand, made with (among other things): sodium acid pyrophosphate, monocalcium phosphate, and TBHQ (short for tertiary butylhydroquinone). Dumfounded she said, “I saw reduced fat on the box and assumed it was OK, I never even thought about reading the ingredients.” Bingo! Clean eating is about focusing on quality first, and not letting terms like zero trans fat, low sodium, or sugar free, fool you into thinking that a processed food is healthy.

Think big picture
In addition to reading ingredient lists, so you can ditch products made with artificial additives, including flavors, sweeteners, colors, and preservatives, clean eating is about steering clear of foods made from genetically modified organisms, and those treated with hormones and antibiotics, and going organic when possible, to reduce foods grown with man-made pesticides and fertilizers. In my opinion, clean eating considers how these issues affect you, as well as how they influence the planet, and their bearing on a sustainable food supply. In other words, in addition to choosing not to pollute your body with substances that serve no biological purpose, clean eating is also about connecting the dots regarding how food production impacts issues like the rise in antibiotic-resistant bacteria, algae blooms, and “dead zones” in our oceans, and the effects of substances likeBPA on our metabolisms. This is why clean eating is a movement, not a trend.

Do-it-yourself
One aspect clean eating I really love is replacing packaged foods with homemade versions, from salad dressing to energy bars, and everything in between. I call it “retrotarian” eating, because it harkens back to a time before things like frozen chicken nuggets existed, and many of the do-it-yourself substitutes are very simple. For example, when I make a stir fry, instead of buying a pre-made sauce, laden with sodium, sugar and preservatives, I whisk together a little brown rice vinegar, fresh squeezed citrus juice, minced garlic, and fresh grated ginger. These days, you can find a clean recipe for just about anything, including five-ingredient ice cream, and “old school” food trends, like homemade baby food, and pickling veggies in Mason jars, are making major comebacks.

Do it for your body and your body will thank you.