kiss it goodbye

when i'm planning meals for the week i try to use the same ingredients in a few recipes, this way i save some money at the grocery store. since i was prepping dried black beans for turkey sloppy joes i decided to soak a few more and make some black bean soup. i'd never made black bean soup but i'd enjoyed it many times while in college and was thrilled to make it. i found this recipe when i was looking online for a dried bean to canned bean conversion. it was posted on epicurious.com and originally came from Bon Appetit march 2004. black bean soup is usually served with a dollop of sour cream, diced onions and sometimes shredded cheese. this recipe calls for a dollop of plain nonfat yogurt instead of sour cream and i decided to give it a try. i served this soup to joe with a dollop of nonfat yogurt, diced onion and tomatoes, and a garlic lowfat cheddar quesidilla. joe loved the soup and didn't realize he wasn't having sour cream!

black bean soup with chipotle chiles
makes: 6 main-course servings; hands-on time: 30 min; ready in: 6 hrs 30 min.

ingredients:
1 tbsp olive oil
2 medium red onions, chopped
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
4 garlic cloves, minced
4 tsp ground cumin
1 16-oz package dried black beans*
1 tbsp chopped canned chipotle chiles**
7 c. hot water
2 tbsp fresh lime juice
2 tsp coarse kosher salt
1/4 tsp ground black pepper
1 c plain nonfat yogurt
1/2 c plum tomatoes, seeded and chopped
1/4c fresh cilantro, chopped
1/2 c yellow onion, diced (i added this ingredient. i like how it adds a different texture and little crunch to the soup.)

instructions:
one: heat olive oil in a large nonstick skillet over medium-high heat. add onions and both bell peppers and saute until beginning to brown, about 8 minutes. add garlic and cumin, stir 1 minute.
two: transfer mixture to 6-quart slow cooker. add beans and chipotles, then 7 cups hot water. cover and cook on high until beans are very tender, about 6 hours.
three: transfer 2 cups of the bean mixture to blender; puree until smooth. return puree to remaining soup in slow cooker. stir in lime juice, salt and pepper.
four: ladle soup into bowls. spoon dollop of yogurt into each bowl. sprinkle with tomatoes, cilantro, and diced onion, if using and serve.

* i hadn't realized the recipe called for dried beans, (i didn't read the recipe the whole way through) so i used 6c cooked beans. i cut back the cooking time to about an hour since the beans were already tender and it still turned out great.
** chipotle chiles that are canned in a spicy tomato sauce, sometimes called adobo, are available in the Latin American area of the grocery store.

another tip for a more flavorful soup is to use a mixture of half broth and half water instead of only water.

nutrition info: (calculated at www.livestrong.com)
calories: 181; fat: 3g; cholesterol: 0mg; sodium: 56mg; carbs: 43g; sugars: 6g; fiber: 22g; protein: 17g


garlic quesidilla:
makes 1 serving; hands-on time: 10 min; ready in: 10 min.

ingredients:
olive oil spray
1 whole wheat tortilla, cut in half
1 tbsp chipotle garlic spread (i like Joy's Gourmet Garlic spreads)
1/4 c reduced fat cheddar cheese (i like Cabot's 75% reduced fat sharp cheddar cheese. Cabot brand is the best low fat & fat free cheese i've tried, and it melts beautifully without turning to plastic.)

instructions:
one: heat skillet over medium-high heat for about a minute.
two: spread garlic spread over one half of the tortilla.
three: once the skillet is heated, spray it with olive oil spray. place the garlic tortilla half in the skillet. sprinkle the cheese onto the tortilla and cover with the other half of the tortilla.
four: once the cheese has melted and the tortilla is lightly browned, flip the tortilla until lightly browned.

nutrition info:
calories: 287; fat: 16g; cholesterol: 10mg; sodium: 535mg; carbs: 20g; sugars: 0g; fibers: 3g; protein: 12g Read the full story

i'm always trying to come up with breakfasts and snacks that are quick and easy to eat on the go. mornings are usually hectic and making a wholesome, healthy breakfast is the last thing you want to spend time on when you're trying to get out the door. another requirement i have are breakfasts that incorporate healthy protein to keep me full and complex carbs to give me energy. yesterday i made scrambled egg muffins that are easy for the mornings or to pack in a cooler for a snack later in the day.

scrambled egg muffins

makes: 12 muffins; hands-on time: 10 minutes; ready in: 35 minutes

ingredients:

6 slices of canadian bacon

3 c. egg beaters - any flavor or 12 egg whites

24 spinach leaves

1/2 c. yellow onions, diced

salt and pepper, to taste

instructions:

one: preheat oven to 350*F and grease a muffin pan.

two: slice the canadian bacon in half and place one half in the bottom of each muffin tin.

three: place two spinach leaves on top of the canadian bacon. then sprinkle diced onion on top of spinach leaves.

four: pour 1/4 c. egg beaters or whites into each muffin tin. sprinkle with salt and pepper to taste.

five: bake for 20 - 25 minutes

nutrition for 3 muffins:

calories: 145; fat: 4g; carbs: 5g; sugar: 1g; fiber: 0g; protein: 23g Read the full story

i love quick and easy meals, especially as the days move by and i've been cooking all week. this recipe, from the sept / oct 2009 clean eating magazine, fit the bill last thursday after shopping trip to the farmers market. I hadn't realized how filling the sandwich would be and made a greek salad to go with it. needless to say, i ended up saving the greek salad for lunch the next day. the sandwich was easy, delicious and you should give it a try.

clean cuban sandwiches

serves: 4; hands-on time: 15 min; total time: 40 min

ingredients:

1 1lb pork tenderloin

1 tsp cumin, ground

1 tsp smoked paprika

2 tbsp white wine vinegar

1/4 tsp sucanat

1 medium cucumber, peeled and sliced thin

1 1/2 tbsp dijon mustard

4 5-inch whole wheat sandwich rolls, cut in half lengthwise (we used chibata rolls from the market)

2 slices uncured ham (2 oz.), cut in half

4 oz low-fat swiss cheese, thinly sliced

1 c loosely packed arugula (i used baby spinach)

instructions:

one: preheat oven to 375*

two: rinse tenderloin and pat dry. mix cumin and paprika in a small bowl and rub all over surface of tenderloin. put tenderloin on a baking sheet and transfer to oven to roast, turning once or twice, for about 25 minutes, or until a meat thermometer inserted into the thickest part registers 150*F - 155*F.

three: make homemade pickles: whisk vinegar and sucanat together in a medium mixing bowl. add cucumber and toss to combine. cover and refrigerate for at least 30 minutes.

four: let pork rest for about 5 minutes before slicing into very thin rounds. cool completely before building sandwich. spread dijon on 1 side of each roll. stack about 6 slices (2 oz.) pork on each sandwich. add 1 slice of ham and 1 slice of cheese to each. divide pickled cucumbers and arugula evenly among sandwiches. discard remaining vinegar mixture from pickling or keep it to make a vinaigrette.

nutrition info per sandwich:

calories: 490; total fat: 13g; sat fat: 4g; carbs: 42g; fiber: 7g; sugars: 8g; protein: 52g; sodium: 790mg; cholesterol: 120mg

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sunday:
cheat meal
monday:
sweet potato gnocchi
tuesday:
huevos rancheros
wednesday:
didn't cook... sick
thursday:
monte cristo sandwich
friday:
mediterranean calzone
saturday:
fusion enchiladas Read the full story

growing up there wasn't much variety in the vegetables we ate, i'd say on average we ate 5 different ones, and eggplant was definitely not one of them! now, don't get me wrong, we did eat it, but only if it was breaded, fried and covered in oooey, gooey cheese, and was also known as eggplant parmesan. it's a dish that's usually drenched in tomato sauce, paired with white noodles, and buttery garlic bread on the side. this is not a clean eating meal by anyone's standards.

i am a huge fan of clean eating magazine so i was very excited that the september / october 2009 issue had a recipe for eggplant parmesan. it had been forever since joe and i had eggplant parmesan, so we were excited to try it clean eating style.

it turned out fantastic! it had so much flavor and the bulgar was a great twist on the usual noodles. another plus to the dinner was that it makes 6 servings and freezes easily, which is good for joe and i. we love leftovers that we can eat for lunch or freeze and have for a meal at a later date.

so here's the recipe from the September / October 2009 issue of Clean Eating:

Eggplant Parmesan with Bulgur & Pine Nuts

serves 6. hands-on time: 25 min. total time: 40 minutes

ingredient:

olive oil cooking spray

3 large egg whites; lightly beaten

3/4 c. whole-wheat panko or bread crumbs

6 tbsp low-fat parmesan cheese, grated

1 1/2 tsp dried oregano

1 tsp garlic powder

1/4 tsp sea salt

2 globe eggplants (about 2 1/4 lbs total)

1 1/3 c. low-sodium chicken broth

1 c. bulgur

2 medium tomatoes (about 14 oz.), cut into large chunks

1 tbsp no-salt-added tomato paste

2 cloves garlic

12 large basil leaves, divided

1 c. part-skim, low-moisture mozzarella cheese, shredded

2 tbsp pine nuts, toasted

instructions:

one: preheat oven to 425*F. coat 2 rimmed baking sheets with cooking spray. set aside.

two: place eggs in a shallow bowl. in another shallow bowl, combine panko, parmesan, oregano, garlic powder and salt. trim edges off eggplants and cut each eggplant crosswise into 6 3/4-inch slices. one at a time, dip eggplant slices in egg whites, then panko mixture, arranging coated slices on prepared baking sheets. bake until eggplant is tender and golden brown, about 25 minutes.

three: meanwhile, in a medium saucepan over high heat, bring chicken broth to a boil. stir in bulgur, cover, turn off heat and set aside for 30 minutes.

four: while eggplant is cooking and bulgur is softening, combine tomatoes, tomato paste, garlic and 8 basil leaves in a food processor and pulse to make a chunky sauce. transfer to a small saucepan over medium heat. bring to a boil, reduce to a simmer and cook, stirring occasionally, until sauce has thickened slightly, 8 to 10 minutes.

five: remove eggplant from oven and preheat broiler. arrange an oven rack about 8 inches from heating element.

six: spoon tomato sauce over eggplant slices, dividing it evenly. sprinkle mozzarella over tomato sauce, dividing it evenly. use a spatula to place 6 eggplant slices on top of 6 others, making 6 stacks, of 2 slices, on 1 baking sheet. broil until mozzarella is browning on top and melted in the middle, about 3 minutes.

seven: meanwhile, chop or thinly slice the remaining 4 basil leaves. stir basil and pine nuts into bulgur. serve alongside eggplant parmesan.

nutrition: per 1 eggplant parmesan stack and 1/2c. bulgur mixture:

calories: 340; total fat: 13g.; sat. fat: 2.5g; carbs: 54g; fiber: 15g; sugars: 7g; protein: 19g; sodium: 410mg; cholesterol: 10mg

to freeze:

store the eggplant stacks apart from bulgur - in resealable bags or freezer containers - then freeze both fro 3 to 4 months. ideally, leave basil out of any bulgur you'll be freezing, but it's not critical. to reheat, defrost in fridge overnight, then wrap eggplant parmesan in foil packets, place packets on a rimmed baking sheet and rewarm in oven at 325*F to 350*F until heated through. bulgur can be rewarmed in a saucepan over medium-low heat with a little water.

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some of you may already know or have an idea of what clean eating is, but for those who are unsure, let me clarify.

clean eating is a change in lifestyle. it’s not a diet, nor will you feel hungry and deprived while eating clean. in fact, you should eat every 2 – 3 hours to keep your body working at it’s peak. and when you eat, your plate will be filled with fruits, vegetables, complex carbohydrates, and lean meats.

when eating, make choices for fresh food as close to how nature intended as possible. clean means staying away from man-made food that has been processed, which strips it of its nutrients and ends up packed with additives, chemicals, and hormones. one of the great things about natural food is that it is packed with vitamins, minerals and nutrients, so there’s no reason to add anything! a wonderful way to buy food and ensure it’s freshness is to shop local farmers markets. if you only have access to a grocery store then stay on the outside perimeter and avoid the aisles as much as possible… that’s where most of the processed food is! one food to avoid, that is tough at first but gets easier, is refined sugar. i swear, you can do this! i’ve done it and i used to have a huge bowl of ice cream every night before bed! what ive learned is when you’re looking, it’s easy to find replacements such as agave nectar, sucunat, stevia, or even honey. the key to start making little changes, one at a time.

it takes a little time to change the way you think about food and connect it to how it positively or negatively affects your body. take it from me, i can definitely tell when i’ve been eating unclean food because i feel crappy and lethargic. my boyfriend joe, the man who wants “half a cow” on his plate, can even noticed the changes to his body when we have a “cheat” meal! i didn’t come to this enlightenment right away, it took me a couple of horrible meals and the gross feeling that came with them, to put two and two together.

many athletes and nutritionists say there are 3 key pieces to looking your best and being healthy. nutrition makes up 80% of the total with exercise and genetics equally making up the remaining 20%. if you are not at your ideal weight, either overweight or underweight, clean eating helps the body adjust. it’s been noted that people have maintained a healthy weight by eating clean when they were unable to exercise, some due to injury or sickness! it’s crazy how such a huge part of getting and staying in shape gets overlooked or pushed aside. i say it’s time to give nutrition the respect it deserves!

it’s time to kiss it goodbye to your unhealthy lifestyle, and hello to fresh, delicious foods and a better you!

chrystal

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as long as i can remember i've been over weight. i've been chubby, pleasantly plump and even plain ol' fat. like so many others, i have tried various times and ways to lose the weight. the first time i lost a decent amount was in high school when i started working as a waitress. i was busy bringing or taking food from table to table and didn't have time to eat, so naturally the weight came off. was i healthy or toned? nope, just a thinner version of me. i hadn't learned anything about losing weight and it all came back with a vengeance after i quit my job. the next weight loss go-around was after a bad break up during college and included eating smaller portions that were somewhat healthier, walking on the treadmill and took 25lbs off me. when school started back in the fall, things got hectic and food and exercise were the first to go. this of course led to the weight slowly creeping back on, but i graduated college still a little lighter. i got in a bad relationship with a guy who was really good at using me and somehow ended up following me to atlanta for my new job. i finally got so disgusted with myself and how i looked and decided to make a change. a friend of mine told me about Burn The Fat, Feed The Muscle by Tom Venuto and i got fired up to change. i began eating 5 small healthy meals throughout the day, walking on the treadmill. then i added some weight machines and cardio classes and the weight began to come off. then i found Tosca Reno's The Eat-Clean Diet and read through it in no time. the idea of eating clean resonated with me and i refined my diet even more. taking care of my health made me realize i needed to take care of my emotional well-being too and i did something i needed to do 3 yrs earlier... i dumped my non-supportive, horrible boyfriend. i kept up my new lifestyle and over 8 months i had lost 40lbs and 43" and i was feeling amazing! then something even better happened... i met my boyfriend, joe. as many new couples do, we spent as much time together as we could. we would go out to breakfast, lunch and dinner and i began to get more relaxed on my clean eating and exercise. as history has shown, the weight slowly crept back on. i realized it was happening as pair after pair of jeans began to get tighter, but for some reason i couldn't get my act in shape. i knew what i needed to do and what worked for me to lose weight, but those burgers and fries were calling to me and i couldn't say no! my depression over my weight was taking its toll and i knew it was time to make a change. i needed to start loving and respecting myself again, before i could expect anyone else to love me fully. with joe's support and understanding i've gotten serious about getting healthy and in shape, rather than just losing weight. i've returned to eating clean meals every few hours and going to the gym. i've been incorporating free weights and some high intensity interval training into my gym routine, and i can really see the results. i haven't reached my goal yet, but i'm already feeling 100% better and have finally connected how the food i eat affects me physically. i enjoy going to the gym and feeling my muscles getting stronger and seeing my progress from week to week. i have learned from my past and i am not going back because i love and respect myself too much.

for anyone wanting to change their lifestyle, do not look at eating clean and exercise as deprivation and hard-work but as starting on your journey to be the best you can be. you are worth it.

kiss it goodbye!

chrystal

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sunday:
dinner out
monday:
chicken fingers & sweet potato fries
tuesday:
turkey chili
wednesday:
cuban sandwich
thursday:
tofu burgers & grilled veggies
friday:
fend for yourself (i'm meeting a friend)
saturday:
chicken nuggets & macaroni n cheese Read the full story

sunday:
eggplant parmesan & bulgur with toasted pine nuts
monday:
turkey sloppy joes & sweet potato fries
tuesday:
black bean soup & garlic quesadilla
wednesday:
chicken n dumplings
thursday:
iron soup
friday:
open meal
saturday:
beef kabobs, roasted red pepper risotto & grilled asparagus Read the full story