Clean Eating Meal Plan Day 23

Breakfast:

1 cup Greek Yogurt mixed with 1 tbsp flaxseed, 1 ½ tsp honey, 7 walnuts, crushed, and 1 cup strawberries

302 calories

Snack:

¾ cup grape tomatoes 1 low-fat string Cheese

95 calories

Lunch:

Tuna Salad:  Mix 3oz tuna, ¼ cup no fat mayonaise, ½ cup peeled chopped Bartlett pear, 1 tbsp chopped green onions, 1 tbsp chopped cilantro and 10 almonds, chopped.  Serve on 3 cups chopped iceberg lettuce.

258 calories

Snack:

6 carrot sticks, 6 crackers, 2 tbsp greek yogur1t dip.

154 calories

Dinner:

Portobello Mushroom Stroganoff (leftovers)

140 calories

Snack:

1 apple, 3 tbsp peanut butter

252 calories

Clean Eating Approved Sweeteners....

What's the difference between all of these Clean Eating Sweeteners..........


ORGANIC EVAPORATED CANE JUICE


The fine, blond crystals remaining after the juice of organic sugar cane has been pressed out, clarified, evaporated and then spun to remove most of the molasses.  Similar to white sugar but sparedthe heavy cosmetic processing and additives; it retains a light molasses flavor.  Use exactly as you would white sugar, in baking or beverages. 

Wholesome Sweeteners Fair Trade Organic Sugar, 16-Ounce Pouches (Pack of 12)



RAW HONEY


Unprocessed, concentrated flower nectar that is twice as sweet as sugar when compared per teaspoon.  Unlike boiled and filtered pasteurized honey, raw honey retains phytonutrients, which may help reduce your risk of certain diseases.  Use as a spread or stir it into batters to add liquid sweetness with a delicate floral taste.
Wedderspoon Raw Organic Manuka Honey Active 16+, 17.6-Ounce Jar



STEVIA

Sourced from the South American herb Stevia Rebaudiana, stevia has an extremely concentrated flavor and can taste bitter when used in excess.  Calorie-free, plus it has a low glycemic index, meaning it won't cause a spike in blood sugar.  Available in powder for baking or liquid for sweetening beverages.
SweetLeaf Stevia Powder, 4-Ounce Shaker Jars (Pack of 2)




MAPLE SUGAR FLAKES


Pure maple syrup that's been dehydrated and ground into particles.  Boasts half the calories of sugar and a third of the calories of raw honey per teaspoon.  Use when you want a solid sweetener in baked goods, sprinkle on cereal and yogurt, or add to a spice rub to impart a woody sweetness.  For sauces, opt for liquid pure maple syrup. Organic Maple Flakes - Maple (4 ounce)




SUCANAT


Derives its name from the term SUgar CAne NATural;  made from sugar cane juice that has been heated and reduced to a syrup, then cooled and dehydrated to form rough granules.  Unlike organic evaporated cane juice, Sucanat retains its molasses content, so it boasts high levels of potassium, calcium and protein, and is an ideal substitute for brown sugar.  My favorite use:  Add it to BBQ sauce for a rich flavor! Organic Sucanat, Dehydrated Cane Juice, 1 lb (454 g)




XYLITOL

The lateset sweetner to be added to Clean Eating magazine's approved list.  For more on this taste-bud enhancer.  Made from 100% pure xylitol, a naturally occurring sugar alcohol found in some plant, fruit and vegetable fibers.  It can be used interchangeableably with sugar  though some say it's slightly sweeter.  Just don't feed it to Fido it's not good for him.  Xlear Xylosweet Bag, 5-Pound


Article from CLEAN EATING Magazine March 2012, by chef Jo

Clean Eating Day 21

Breakfast:

Breakfast Pita: 1 toasted whole-wheat pita with 2 egg whites and 1 egg scrambled Together.  ½ grapefruit

215 calories

Snack:

2 tbsp peanut butter 1 banana

285 calories

Lunch:

Minestrone Soup

137 calories

Snack:

¾ cup grape tomatoes 1 low-fat string Cheese

95 calories

Dinner:

Sheppard’s Pie (See recipe) and cucumbers and tomatoes with  tsp oilive oil and dill.

325 calories

Snack:

½ cup low fat plain yogurt with 5 chopped dried cherries

243 calories

Clean Eating Day 20

Breakfast:

1 cup shredded wheat cereal with 1 medium sliced banana and ¾ cup 1% milk.

351 calories

Snack:

 

¾ cup grape tomatoes 1 low-fat string Cheese

95 calories

Lunch:
 

Meatless Burgers (see recipe) with chopped tomatoes and avocado.  Side salad with vinaigrette.

325 calories

Snack:
 

1 slice Walnut Blueberry Banana Bread

217 calories

Dinner:
 

4oz chicken breast.  1 serving broccoli and cauliflower au gratin(recipe  below), ½ cup brown rice.

477 calories

Snack:
 

½ cup greek yogurt with ½ cup frozen blueberries

113 calories

Clean Eating Day 18

Breakfast:

Egg and ham turnover, 1 orange

280 calories

Snack:

1 hardboiled egg, 15 kashi TLC crackers

198 calories

Lunch:

Ham Sandwich:  2oz low-sodium uncured ham, 1oz jarslsberg light cheese, 1 slice tomato, 1 slice red onion and 1 lettuce leaf on 1 whole wheat toast; 10 carrot sticks, 1 pear.

408 calories

Snack:

1 whole wheat English muffin with 1 oz melted light Swiss cheese

189 calories

Dinner:

1 serving Deconstructed Lasagne (see recipe).  1 cup spinach leaves, ¼ cup diced tomatoes, 4 torn basil leaves with ½ diced garlic cloves, 1 ½ tbsp balsamic vinegar and ½ tsp olive oil.

350 calories

Snack:
 

½ cup strawberries with 15 unsalted cashews

205 calories

Clean Eating Day 17

Breakfast:

Blue Banana Smoothie:  Blend 1 cup low-fat milk, ¼ cup protein powder, 2 tbsp flaxseed, ½ cup frozen blueberries and 1 small banana.

375 calories

Snack:

15 baby carrots and 1 tbsp hummus

88 calories

Lunch:

1/2 serving Deconstructed Lasagne (see recipe).  1 cup spinach leaves, ¼ cup diced tomatoes, 4 torn basil leaves with ½ diced garlic cloves, 1 ½ tbsp balsamic vinegar and ½ tsp olive oil.

350 calories

Snack:

½ cup 1% cottage cheese and 10 sliced red grapes.

155 calories

Dinner:

5oz Baked salmon, 10 spears of asparagus steamed, 1 medium baked sweet potato.

219 calories

Snack:

½ cup strawberries with 15 unsalted cashews

205 calories

Create Your Clean Eating Pantry.......

Here's an article I found in the January/February 2010 issue of Clean Eating Magazine.
by Kitty Broihier, MS, RD.






It's a pretty extensive article about how to get started so I will break it down over the next couple of days...




HOW TO START......


organizing your pantry and cupboards will extend product shelf life and make finding items a breeze.  Here's a checklist to get you started:

• First, clear out and wipe down the shelves.  Discard everything that doesn't fit with your clean eating lifestyle.
• The items you rely on most often should be positioned in the most accessible spots; items you use infrequently can go on the higher shelves or in the back.
• Store dry goods (beans, cereal, pasta, flour, and rice) in containers with tight lids to keep out pests.  Try Libbey 55233 Cylinder-Shaped Glass Jars with Stainless-Steel Lids, Set of 4
• Whole grains and milled whole-grain products will last longer in the refrigerator or freezer (their natural oils tend to go rancid more rapidly at room tempeture).
• Oils, especially olive oil and nut oils, should be kept on a dark shelf and away from heat to preserve their freshness and quality.
• Check condiments, seasonings, syrups and bottled cooking ingrediants carefully  -  refrigeration my be required.
• Keep potatoes separate  from onions - preferably in different cabinet - to prolong the life of each (the gasses they each gove off hasten spoilage).  If you're storing them for less than two weeks, feel free to keep them together.  Both staples require a dark, cool, well-ventilated storage area.  Baskets or open paper bags work fine for each.

BEFORE RESTOCKING......

Here's what you need to ask yourself before restocking your pantry.

1. Does the ingrediants label and nutrition facts panel pass muster with my clean-eating plan?  Hint:  Too many ingrediants with scientific names you can barely pronounce usually means a product can be inappropriate.
2. Do you have room for the item?
3. Have I used this at least once in the last six months?  If not, keep it only if you have room.

Next time we will discuss the musthaves in your pantry...

Clean Eating Day 15

Well back for my Basketball Tournament and a couple days behind.....

Here's Day 15....

Breakfast:

½ cup oatmeal, 5 dried apricots and ½ sliced banana

338 calories

Snack:

1oz unsalted raw cashews and kiwi

202 calories

Lunch:

Fajita Salad:  4oz baked chicken breast cut into strips, 1 cup romaine lettuce, ¼ cup sliced red onion and ¾ cup sliced green pepper sautéed in ½ tsp olive oil, ¼ cup chopped tomato, 1 tbsp chopped scallions, ¼ cup low sodium salsa with juice of 1 lime.

176 calories

Snack:

1 cup chopped broccoli with 2 tbsp low-sodium salsa mixed with ¼ cup greek style yogurt

122 calories

Dinner:

1 ½ cups cooked whole wheat fusilli with 3oz cubed chicken, ¼ cup shredded partskim mozzarella, ½ cup steamed broccoli and ¾ cup low-sodium tomato sauce.  1 cup romaine lettuce and ½ cup chopped tomato with 1 tbsp balsamic vinegar and ½ tsp olive oil

Snack:

15 kashi crackers

The Basic Principles of Clean Eating!!

For those of you new to Clean Eating here are the basic principles!!

1. Choose whole, natural foods and seek to eliminate or minimize processed foods.
Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like a bag of fresh green beans), the majority of your foods should be fresh.

2. Choose unrefined over refined foods.
While it may not be possible all the times, you can up your intake of whole grains like brown rice, millet, amaranth, and quinoa. Beans and legumes are also important. Clean sugars include honey, maple syrup, and dehydrated sugar cane juice.

3. Include some protein, carbohydrate and fat at every meal.
Most of us typically do well with carbohydrates and fat, but we often lack protein, especially in the early part of the day, like at breakfast and lunch. Protein is an important muscle-builder, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer. Be aware of the kinds of meals you put together and space out your protein.

4. Watch out for fat, salt, and sugar.
This is easier than you think, particularly if you’ve cut out processed foods, which are responsible for most of our excess calories and high levels of fat, sugar, and salt. Clean foods are usually naturally low in all of these ingredients.

5. Eat five to six small meals throughout the day.
This usually pans out into three main meals and two or three hefty snacks. Eating this way prevents you from skipping meals and overeating. It also keeps your blood sugar levels steady so energy doesn’t lag. (I set my blackberry alarm to ring every 2 1/2 hours so I remember when I need to eat)


6. Don’t drink your calories.
High calorie drinks like specialty coffees and soft drinks, on average, tack on an extra 400 to 500 calories a day. Choose water first, or my personal favorite, unsweetened tea (any flavor). Other clean drinks: low-fat or skim milk and 100 percent fruit juice (Try adding fresh fruit and sparkling water to your bullet and blend til smooth) diluted with sparkling water.

7. Get moving.
Regular physical activity is a must for many reasons. Not only does it decrease fat, strengthen and build muscle, and help you burn more energy at rest, it keeps your heart, lungs, and bones healthy and strong.


Have an amazing Valentines Day Everyone!!!

Clean Eating Day 12

Breakfast:

1 cup oatmeal, 1 oz chopped walnuts, 1 sliced banana

345 calories

Snack: 

2 cups spinach, ½ cup chopped imitation crabmeat, 1 tbsp mayonnaise.

124 calories

Lunch:

1 cup chopped tomato sautéed with 1 tsp olive oil, 1 crushed garlic clove and 2oz extra-lean ground beef, mixed with ¾ cup whole-wheat rotini and season with sea salt and black pepper, to taste.

275 calories

Snack:

10 carrots sticks and 2tbsp hummus

85 calories

Dinner:

4oz Baked Chicken with Dijon mustard and Mrs. Dash original.  4 stalks asaparagus.  ½ tsp nosalt margarine.

156 calories

Snack:

2 tbsp peanut butter 1 banana

285 calories

Clean Eating Day 11

Breakfast:

Fruit & Oat Yogurt: 1 cup Greek yogurt with ¼ cup uncooked oatmeal, ¾ cup sliced thawed strawberries and 5 crushed walnuts

 289 Calories

Snack:

10 baby carrots and 1 tbsp hummus

88 calories

Lunch:

3oz baked Chicken with Mrs. Dash and 1 cup Steamed peas.

217 calories

Snack:

Walnut blueberry banana bread

217 calories

Dinner:

California Roll Sushi 1-1/2 full wraps.

374 calories

Snack:

Banana

105 calories

Have a great day!!!



Clean Eating Meal Plan Day 10

Breakfast:

Fruit & Oat Yogurt: 1 cup Greek yogurt with ¼ cup uncooked oatmeal, ¾ cup sliced thawed strawberries and 5 crushed walnuts

 289 Calories

Snack:

1 kiwi and 10 almonds

115 calories

Lunch:

3 oz tuna mixed with 1 oz light Swiss cheese, 2 tbsp each diced carrots, celery and red onion in 1 whole-wheat pita with 1 boston lettuce leaf, 1 tbsp rice wine vinegar and 1 tbsp non-fat greek-style yogurt; 1 apple

351 calories

Snack:

¾ cup grape tomatoes 1 low-fat string Cheese

95 calories

Dinner:

Meatless Burgers (see recipe) with chopped tomatoes and avocado.  Side salad with vinaigrette

325 calories

Snack:

2 tbsp peanut butter 1 banana

285 calories

Clean Eating Meal Plan Day 9

Clean Eating

Meal Plan Day 9





Breakfast:

¾ cup cooked oatmeal, ¼ cup raisins, ¼ cup crushed    walnuts.

282 calories

Snack:

2 tbsp peanut butter 1 banana

285 calories

Lunch:

Meatless Burgers (see recipe) with chopped tomatoes and avocado.  Side salad with vinaigrette.

325 calories

Snack:

10 carrots sticks and 2tbsp hummus

85 calories

Dinner:

Minestrone Soup

137 calories

Snack:

3 cups popcorn

98 calories

Enjoy!!!