Thursday, March 14, 2013

Clean Eating Chocolate Frosting

Okay, I KNOW this sounds weird...but it's not half bad.
  • 1/2 cup canned pumpkin
  • 1/2 cup unsweetened cocoa powder
  • 1/4 cup honey
  • 1 tsp vanilla extract
Makes Approx 15 servings (a little more than what is needed to frost a 8x12 cake).

Calories 25
Fat .3g
Potassium 3mg
Carbs 7g
Fiber .5g
Sugars 5g
Protein >1g

Wednesday, March 6, 2013

Honey Soy Glazed Salmon

  • 1 large Salmon Fillet (about 2 lbs)
  • 2  tablespoons reduced-sodium soy sauce
  • 1  tablespoon rice vinegar
  • 1  tablespoon honey
  • 1  teaspoon ginger
  • Sesame seeds, optional

    1. Whisk soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved.
    2. Preheat broiler. Line a baking pan with foil and coat with cooking spray.
    3. Transfer the salmon to the pan, skinned-side down. Baste with the marinade.
    4.  Broil the salmon 4 to 6 inches from the heat source until cooked through, 8 to 12 minutes, or until salmon is not longer dark pink in the middle.
    5. . Drizzle with the reserved sauce and garnish with sesame seeds (if using). 

    Makes 6-7 servings

    Nutrition (w/o sesame seeds, ~5oz fish)
    Calories 273
    Fat 11.5
    Sat Fat 2g
    Poly Fat 4.5g
    Mono Fat 4g
    Cholesterol 100mg
    Sodium 550mg
    Potassium 902mg
    carbs 4g
    Sugars 3g
    Protein 36.5

Tomato Basil Salmon

  • 1 large salmon fillet, cut into smaller steaks (mine was nearly 2lbs)
  • Garlic salt (or garlic powder and salt)
  • basil
  • thinly sliced tomatoes
  • black pepper
  • cooking spray oil

    1.  Preheat broiler to high, and position oven rack 4 inches from heat. 
    2. Sprinkle garlic salt on salmon, then basil.  Add sliced tomatoes and add salt and pepper.  Mist with cooking spray.
    3. Broil on high for 10-12 minutes or until salmon is no longer dark pink in the middle. 
    Makes 6-7 servings.

    Nutrition (about 5oz salmon)
    Calories 260
    Fat 11.5g
    Sat Fat 2g
    Poly Fat 4.5g
    Mono Fat 4g
    Cholesterol 100mg
    Sodium 455mg
    Potassium 916mg
    Carbs .5g
    Protein 36g

Whole Wheat Thin Crust Pizza

I did something a little different since I have had trouble getting yeast to function for me in the past. (Could be user error, but I just can never make it work!  Grr.  Tips welcomed in the comments!)  I made this with my Vitamix blender.  My Vitamix came with a recipe book, and it had recipes for whole wheat breads/crusts.  SO I took the clean-eating ingredients, and applied the Vitamix cooking method, and the result was pretty tasty!  Hubby and son approved!
  • 1 package active dry yeast
  • 1 cup warm water
  • 2 cups whole wheat pastry flour
  • 1/4 cup ground flax seed
  • 1 teaspoon salt
  • 1 tablespoon honey
  • 2 tablespoons italian seasoning
  • 2 tablespoons garlic powder
  1. Place the yeast in the warm water (100-110 degrees) and let stand for 5 minutes.  It should foam.
  2. Spray a cookie sheet or pizza pan with cooking spray.
  3. Place all dry ingredients in the Vitamix and turn on medium until it is mixed and there is a well in the center.
  4. Pour the honey and yeast water in the center.  Turn the Vitamix on high for 1 second at a time (manually pulsing it) 5 times.  Pause and scrape down the sides (I had to kinda "knead" it all together with my rubber scraper), and repeat until mixture is a rubbery dough. Pulse one last time to raise the dough away from the blades as much as possible.
  5. Now (this is the tricky part), turn the Vitamix upside down over the cookie sheet, and manually rotate the blade using the knob on the bottom of the blender to free the mixture from the blade. This did not completely free the dough for me, so I had to use a spoon to scrap the rest of it out.  I still had some I could not free from the blades.
  6. Now, ideally here, you would spread the dough onto the pan.  My dough stuck to the spoon, so I had to constantly wet the spoon to spread the mixture out with the back of the spoon.  I tried floured hands, a floured rolling pin (disaster), and finally went with the wet spoon.  Again, tips here would be welcomed in comments!
  7. Once the dough is spread, cook for 350 for 15 minutes or so until the dough is nice a brown.
  8. Remove from the oven and either wrap in foil/saran wrap and freeze it until ready to use, or put the pizza toppings on immediately.
  9. When ready to cook, heat the oven to 450.
  10. Top with desired ingredients.  I used 3/4 cup tomato sauce (one small can) seasoned with basil, garlic, and oregano, turkey pepperoni (28 slices) and 4 slices of 2% mozzarella cheese.  (See tip below).
  11.   Cook for 7-10 minutes until cheese is melty and crust is crisp.  Watch it, it will burn easily since the crust is pre-cooked.
Makes 4 servings

Nutrition (including toppings.  Crust alone =245 calories)
Calories 335
Fat 9g
Cholesterol 26mg
Sodium 516 mg
Potassium 20mg
Carbs 53g
Fiber 11g
Sugars 6g
Protein 16g

Tip:  Dont' have shredded mozzarella?  Place sliced, string, or block cheese in a Magic Bullet (or blender would work) and "blend" until it is all grated up.  Works WONDERFULLY for pizzas.

Tuesday, March 5, 2013

Indian Spiced Chicken Pitas

A "clean" recipe.  Jeremy wasn't a huge fan.  I thought they were ok.

  • 6 small whole wheat pita's (80 calories each), or you can use larger pitas
  • 1 lb chicken tenderloins
  • 1 1/2 teaspoons garam masala, OR make your own with:  cumin, black pepper, cinnamon, nutmeg, salt and ginger (to taste).
  • 1 cup broccoli slaw
  • 1/3 cup plain greek yogurt (fat free)
  • 1 tablespoon chopped fresh cilantro
  • 2 teaspoons lemon juice
  • Freshly ground pepper, to taste
  • shredded romaine lettuce, optional
  1. Preheat indoor/Foreman grill to medium-high or position rack in upper third of oven and preheat broiler.
  2. Sprinkle chicken with  garam masala.  Cook chicken until no longer pick: 4 to 8 minutes per side, depending on the size.. Transfer the chicken to a clean cutting board and let rest for 5 minutes.
  3. Meanwhile, combine broccoli slaw, yogurt, cilantr, lemon juice, a little more garam masala and 1/4 teaspoon salt and pepper in a small bowl. 
  4. Thinly slice the chicken, and split open the warm pitas and fill with the chicken, yogurt mixture, and lettuce (if using). 
Makes 6 servings

Calories 211
Fat 2g
Sodium 413mg
Cholesterol 55mg
Carbs 29g
Fiber 8g
Protein 25g

Monday, March 4, 2013

Organic Buckwheat Pancakes

Okay...YUM...and what a calorie bargain. :)  Okay, I just did enough for ONE pancake, because it was the first time I had made this recipe, and I didn't want to waste my buckwheat flour that I had to special order!  (Does anyone know where you can find it in stores around here?!)  But, what a huge pancake it was...

  • 1/2 cup organic buckwheat flour
  • 1 tsp baking powder
  • 1/4 tsp "No Salt" (or salt)
  • 2 tbsp (1/2 serving) egg beaters (or 1/2 egg white)
  • 1 tbsp apple sauce OR pureed pumpkin
  • 2/3 cup almond milk
  • 12-15 blueberries
  1. Wisk together the dry ingredients first, then add wet ingredients and stir until lumpy. Stir in blueberries.
  2. Cook on a griddle or skillet until bubbly on one side, flip until cooked through. (It will take a little longer than with regular flour)
  3. I serve with sugar free maple syrup! Add whatever you like.
Tip:  Try adding dark chocolate chips for a sweet treat, and it's still "clean".

Makes 2 servings (4 small pancakes or 2 big pancakes)

(before syrup. My syrup is 15 calories per 1/4 cup. I only use about 2 tbsp)
Calories 133
Fat 2g
(No cholesterol)
Sodium 95mg
Carbs 25g
Fiber 5g
Protein 6g