Leah S.’s Wedding Prep; Ultimate Reset Transformation and Review

How many of you think you are eating healthy and getting the correct amount of nutrients in your body each day? I would say most of us either have a sense of what is healthy or have actually spent time researching it! Well before I did the Ultimate Reset I thought I knew what to eat and how much as well, WELL I was wrong- I learnt more about food in the 21 days of the reset then I really ever knew! Pretty Amazing!!! Do you need a TUNE UP?

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Meet Leah S. “On January 7th I started my fitness journey–but I was serious this time. I tried a couple of times before and fell off every time. I started insanity, joined a Beachbody group, and finally started listening to all the shakeology freaks (chocolate vegan is my soulmate)!! I finished 60 days straight, only missing 2 days. I lost 10 lbs. this put me at 156.8 down from 166.8, the most I’ve ever weighed!!!  That was college weight! I then started the reset, thinking it would jump start weight loss and get me motivated for wedding weight!! It made me change my ENTIRE outlook on food! I now CRAVE tomatoes, cucumbers, couscous, and quinoa (plus much more)! I lost 7 lbs on the reset, putting me at 149.8 lbs!! I haven’t seen this since freshman year of college!!! I feel amazing, think about food differently, have everyone asking ME of all people how to do it, and I just smile and say, “Beachbody”…I made myself a priority and it paid off!! This is no longer wedding preparation…this is my body, my temple, lets see what all it can accomplish!!!”

What is the “RESET”? CLICK HERE

 

What would you like to lower or lose? Message me or comment below so I can help YOU achieve your goals =)

Vegan Vegetable Soup: HOMEMADE

Vegetable soup has been a comfort food for me and my family for a while now, we live in Pittsburgh, PA and it gets COLD HERE!!!!! Some staple warmer uppers are soup and hot chocolate- so yes I needed to find a healthy recipe so my family still could get warmed up after sled riding and being in the cold!!!

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So every time I make my vegetable soup the Veggies vary! I tend to just use what is looking SAD in my refrigerator!

The base is low sodium, organic, Vegetable Broth and water with garlic-himalayna salt- and a few other spices all to taste (I use parsley, cayenne pepper, and any other herb that is in front!)

The major vegetables that are a constant in my soup is 1 onion, 3 carrots, and 3 stalks of celery (i cook for the whole family so my batch is larger and we have left overs for a few days)

Then I add 2 zucchini’s, a small head of broccoli, a cup of tomatoes, and a pepper

I let that boil and when it comes to a constant boil (20 minutes) I then add 3 cups of spinach and kale then let it simmer for an hour!

 

***Optional and I love this, i add a lb of beans (usually kidney or black) gives it flavor and your protein!

 

five-food-groups

 

Sometimes you don’t realize how important vegetables are or even just a well balance meal! I have a protein and complex carb with every meal! It keeps me full and I know I have the proper nutrition!!!

 

Please give me your feedback when you try this recipe =) Also if there is anything you would like me to try, make clean, or give you feedback on please contact me!








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Beachbody Ultimate Reset Week 1 Favorite Recipes

Many of you have been asking me if I am going to post the recipes for the reset and so I decided I would post my Favorites!!! So here they are…

Black Beans and Rice

3/4 cup of brown rice

1/2 cup canned low sodium black beans

1/4 tsp. extra virgin olive oil

1/8 tsp. ground chili powder

1 pinch ground cumin

1/4 tsp ground coriander

1 tsp Brag Liquid Aminos

While rice is cooking, heat beans gently in saucepan until very hot. Drain and return to pan. Add Oil, spices, and amines. Stir well. Gently fold beans into cooked rice. Serves 1.

***I then added 1/4 cup of fresh corn, 2 Tbsp of salsa, and 1 cup of guacamole (spicy for me) with a Corn tortilla and steamed kale

 

Roasted Root Medley

1/4 medium sized yam, washed and cut into 1 inch chunks

1/2 large carrot, washed and cut into 1 in chunks

1/2 large beet, washed and cut into 1 in chuncks

1/4 yellow onion, peeled and cut into large wedges

2 tsp. extra virgin olive oil

himalayan salt to taste

Preheat oven to 400. In bowl toss all ingredients together. Spread on a cookie sheet and bake for 40-50 minutes or until tender, turning once or twice to prevent burning. Serves 1.

***PLUS 1 cup of toasted millet

Zucchini- Cashew Soup

1 large or 2 small zucchini, cut into chunks and steamed

1/4 cup raw cashews

himalayan salt to taste

herbal seasoning or fresh herbs, like basil or dill optional to taste

steamed veggies (if you want it chunky)

Soak cashews in enough water to cover for 1 hour, drain. Combine cashews, zucchini, salt, and seasonings in blender and mix until smooth, adding water as needed for desired consistency. Pour into saucepan and reheat gently, but do not boil. For chunky soup, add steamed veggies. Can also be served cold. Serves 1.

 

These were my favorites and I hope you enjoy them as well!!! Post below what you think! [button link=”myultimatereset.com/nikkikminton” type=”big” color=”orange”] Reset NOW[/button]

Clean Eating “Build It Yourself” Vegetable Soup- my favorite!

Who doesn’t LOVE soup in the winter??? Soup is one of my FAVORITE comfort foods to stay warm in the winter! Do you love soup??? One of my favorites that my mom makes is Veggie Soup- I wanted to come up with something that might match it- and this is one good soup!

And of course my favorite clean recipe websites had the perfect recipe as always!

January 14, 2012 · by  ·

Clean Eating "Build It Yourself" Vegetable Soup

This formula is a long time in the making.

I know, I know. It’s vegetable soup. How complicated could it be?

You see there are a few recipes that have always stumped me. I pour in tons of herbs and spices and add lots of nutritious, delicious ingredients, and I end up with a complete dud that has “garbage disposal” written all over it (Thank goodness for a husband who is willing to eat most of my mistakes!).

But it finally dawned on me that the real problem was with my ratios. Spice to liquid to additions ratios. So I started from scratch and ended up with some pretty darn good soup! And the best part is, this is a formula instead of a recipe. So you can use whatever veggies you have in the fridge and still come out with a yummy, veggie soup!

TELL ME ABOUT YOU!
Are there any recipes that just completely baffle you? Recipes you just cannot get right no matter how often you try?

Clean Eating “Build It Yourself” Vegetable Soup 

Ingredients
Any veggies you can put together, chopped small
Veggie broth and/or chicken broth, no sugar added, low sodium
No sodium vegetable bouillon (I use the Rapunzel brand – great stuff!)
Garlic powder
Onion powder
Cooked beans (optional)

Directions

For every cup of chopped veggies, use approximately 2 cups broth.

For every 2 cups broth, use 1 bouillon cube.

For every 2 cups broth, stir in 2 tsp. onion powder and garlic powder.

Bring everything to a boil and cook until the veggies are fully cooked.

Allow to cool and salt to taste.

Eat and Enjoy!

Note: If you are using onions and/or fresh garlic, saute them first in the soup pot using 1 tbsp. olive oil. Then add everything else in.

For my soup I used:

  • Cauliflower
  • Celery
  • Carrots
  • Green bell peppers
  • Mushrooms
  • Onions

Nutritional content not available for this recipe.

Enjoyed this recipe? Like it, Share it, Tweet it and leave a comment below!


Thanksgiving Traditional Clean Side Dishes

Thanksgiving Side Dishes found on Clean Cuisine I am a sucker for tradition, but when you are trying to get healthy or teach your children a new tradition- these are some great recipes!

Pomegranate-Rutabaga Low-Fat Gravy Recipe

  • 1 cup defatted turkey broth (see below)
  • 1 1/2 cups chopped organic un-waxed rutabaga, peeled, cut into 1/2 inch cubes
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons white whole wheat flour
  • 2 tablespoons all-natural orange marmalade
  • 1/2 cup plus 1 tablespoon pomegranate juice (not from concentrate)
  • 1/4 cup dry white wine
  • Unrefined sea salt, to taste
  • White pepper, to taste
  1. Pour all of the drippings (turkey juices plus fat) from the bottom of the pan into a gravy separator or measuring cup. Spoon off the fat and discard it, reserving 1 cup turkey broth. Set aside.
  2. Cook rutabagas in a large pot of boiling salted water until tender, about 15 minutes. Drain rutabagas and transfer to a food processor or blender; process until chopped but still chunky. Set aside.
  3. Add olive oil and flour to a medium-sized saucepan; heat over medium-high heat, whisking constantly, for 2 minutes. Stir in the rutabaga puree.
  4. Add turkey broth to the rutabaga mixture. Stir in the marmalade, pomegranate juice and wine. Simmer the sauce for 25 minutes. Season with salt and white pepper to taste. Use a handheld stick blender to process into a smooth gravy. Serve warm.

 

Green Bean Casserole with Pumpkin Seed Crumble

Serves: 6 

  • 1/3 cup cashews plus 3/4 cup water
  • Unrefined sea salt (for boiling water), plus more for seasoning
  • 1 1/2 pounds organic green beans, ends snapped and broken into bite-sized pieces
  • 7 ounces shitake and oyster mushroom mix, cut into bite sized pieces
  • 5 ounces baby portabella mushrooms, brushed clean and stems discarded
  • 2 tablespoons plus 2 teaspoons extra virgin olive oil, divided
  • 1 tablespoon minced garlic
  • White pepper, to taste
  • 2 tablespoons white whole wheat flour (such as King Arthur brand)
  • 1/2 cup raw pumpkin seeds, plus more for garnish
  • 1/4 cup whole wheat panko crumbs
  1. Place the cashews and water in a mini food processor or high speed blender (such asVitamix) and process until smooth and creamy. Set cashew cream aside.
  2. Preheat oven to 425 degrees. Lightly oil a 9 x 13-inch glass baking dish. Set aside.
  3. Prepare an ice bath by filling a large bowl with cold ice water and ice. Set aside.
  4. Fill a large pot with water and add 1 tablespoon of salt; bring water to a boil. Add green beans to boiling water and cook for 5 to 6 minutes, or until fork-tender. Drain the beans in a colander and immediately plunge them into an ice bath. Drain the beans again in a colander. Dry the beans with a kitchen towel or paper towels (don’t skip this part!). Set aside.
  5. Break the mushroom tops into pieces using your hands.
  6. In a large skillet over medium heat, heat 1 tablespoon oil; add the garlic and sauté for 1 minute. Add the mushrooms and sauté until soft, about 5 minutes. Season with salt and white pepper to taste. Remove skillet from heat. Add the cooked green beans into the skillet with the mushrooms and gently toss. Transfer the green bean-mushroom mixture to the prepared baking dish. Season green beans with salt to taste.
  7. To the same skillet used to cook the mushrooms, add 1 tablespoon oil and 2 tablespoons flour; heat over low heat and whisk constantly for 1 minute. Add the cashew cream very, very slowly and continue whisking until all of the cream is used and the mixture is creamy and smooth, about 2 minutes. Season with salt and white pepper to taste. Add this roux to the green bean-mushroom mixture and gently toss to coat.
  8. Add the pumpkin seeds, panko crumbs, and remaining 2 teaspoons extra virgin olive oil to a food processor; process by pulsing about 10 quick times. Season with salt and pulse again. Top green bean-mushroom mixture with the pulsed pumpkin seed mixture. Bake, uncovered, for 10 minutes. Garnish with whole pumpkin seeds before serving.

Quinoa Stuffing

Ingredients:

  • 1 cup quinoa
  • 2 1/2 cups vegetable broth
  • 2 bay leaves
  • 1 yellow onion, diced
  • 1 rib celery, chopped
  • 2 cloves garlic, minced
  • 1/2 cup seitan, chopped small (optional)
  • 1/2 cup sliced mushrooms
  • 2 tbsp butter or vegan margarine
  • 1 tsp thyme
  • 1/2 tsp sage
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 6 slices dried or lightly toasted bread, cubed
  • 1/2 cup chopped walnuts or pecans
  • 1 1/2 – 2 cups vegetable broth

Preparation:

In a medium saucepan, simmer quinoa in 2 1/4 cups vegetable broth and bay leaves until done, about 15 minutes. Remove bay leaves.Pre-heat oven to 375 degrees.

In a large skillet, sautee onions, celery seitan and garlic in butter or vegan margarine until almost soft. Add mushrooms and heat a few more minutes, until onions are clear and mushrooms are soft.

Add thyme, sage, salt and pepper, stirring quickly just to lightly coat and toast the spices.

Reduce heat to low and add cubed bread and nuts, stirring to combine well. Add vegetable broth until bread is well moistened.

Add quinoa and gently toss to combine well.

Transfer to a casserole or baking dish, and bake at 375 degrees for 30-35 minutes.

 

I hope you enjoy these recipes I have shared with you! I will be sure to let you know how I enjoy them =) Thanksgiving is about giving thanks so be sure to enjoy your thankfulness as well!

Clean Thanksgiving TURKEY

 With Thanksgiving only 2 weeks away, I want to share some of the ways to find and flavor your turkey by keeping it CLEAN and absolutely DELICIOUS!

Let’s Talk TURKEY

In case you are wondering, the best tasting, best quality and healthiest turkey to choose will be a free-range, kosher, heritage turkey. The koshering process, which involves soaking the meat in brine and then rubbing it with coarse salt (hence, “kosher salt”), accounts for what many consider the superior flavor, texture, and juiciness of kosher turkey. In addition to kosher you also want to look for a heritage turkey; heritage turkeys are raised the old fashioned way—with plenty of grass and sunshine—and are prized for their rich flavor and succulent meat. Yes, they are a bit pricey, but I personally like to go for quality over quantity. I’d rather choose a smaller top quality fabulous tasting bird rather than a cheap big bird that tastes less than superior. But, that’s just me. If you want to read more about turkeys, here is a great Article from Whole Foods.

 

My Personal Favorite is SIMPLE: Preheat oven to 375°F. After removing the insides (neck, guts/giblets), Rub the inside and out of the turkey with EVOO, Extra Virgin Olive Oil orAny Oil you Use, A sprinkle of salt and pepper on the outside and a tsp of each rubbed on the inside! Basting occasionally and tenting with foil if it gets too dark, 1 to 1 1/2 hours.

 

Ginger Glaze Turkey with Roasted Fruit

Ingredients: 
  • 1 (12- to 16-pound) turkey, neck and giblets removed
  • 8 Tbsp of EVOO (olive or coconut oil), divided
  • 1 teaspoon salt, divided
  • 1/4 cup lemon juice, divided
  • 1 tablespoon grated ginger
  • 1/4 cup brown sugar
  • 2 pears, cored and cut into 1/2-inch thick slices
  • 2 apples, cored and cut into 1/2-inch thick slices
  • 1 small yellow onion, thinly sliced (optional)
  • 8 dried figs, halved lengthwise
  • 1 teaspoon chopped fresh or dried thyme
  • 1/2 teaspoon black pepper
Method:

Preheat oven to 375°F. Rinse turkey well and pat dry. Transfer turkey to a rack set inside a large roasting pan and brush all over with 4 tablespoons of the oil. Sprinkle all over with 1/2 teaspoon of the salt and roast, basting occasionally and tenting with foil if it gets too dark, 1 to 1 1/2 hours.

Meanwhile, make the glaze by whisking together 2 tablespoons of the lemon juice, 1 tablespoon of the remaining oil, ginger and sugar until well combined. Brush entire turkey with glaze and continue to roast, uncovered, until a thermometer inserted in the thickest part of the leg reads 165°F, about 30 minutes longer. Remove turkey from the oven and set aside to let rest for 15 minutes before carving.

Just after glazing the turkey, prepare the roasted fruit. Combine pears, apples, onions and figs in a medium bowl and toss with remaining 3 tablespoons oil, 2 tablespoons lemon juice, 1/2 teaspoon salt, thyme and pepper. Transfer fruit mixture to a greased 9- x 13-inch baking dish and roast, tossing gently halfway through, until softened and golden brown, about 30 minutes; transfer fruit to a serving dish. Drizzle turkey with pan drippings and serve with fruit on the side.

Rosemary Roasted Turkey

How to Prep and Roast Turkey

Ingredients: Original recipe makes 1 (12 pound) turkey

  • 2 tablespoons chopped fresh rosemary
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon Italian seasoning
  • 1 teaspoon ground black pepper
  • salt to taste
  • 1 (12 pound) whole turkey

Directions

  1. Preheat oven to 325 degrees F (165 degrees C).
  2. In a small bowl, mix the olive oil, garlic, rosemary, basil, Italian seasoning, black pepper and salt. Set aside.
  3. Wash the turkey inside and out; pat dry. Remove any large fat deposits. Loosen the skin from the breast. This is done by slowly working your fingers between the breast and the skin. Work it loose to the end of the drumstick, being careful not to tear the skin.
  4. Using your hand, spread a generous amount of the rosemary mixture under the breast skin and down the thigh and leg. Rub the remainder of the rosemary mixture over the outside of the breast. Use toothpicks to seal skin over any exposed breast meat.
  5. Place the turkey on a rack in a roasting pan. Add about 1/4 inch of water to the bottom of the pan. Roast in the preheated oven 3 to 4 hours, or until the internal temperature of the bird reaches 180 degrees F (80 degrees C).

Clean Eating Salad: Perfect for Holiday Parties

Edemame, Tomato, and Feta Salad with Fresh Basil

I was looking for a Clean Appetizer for my Son’s Birthday Party and My Friend Melanie Mitro said Try the Edemame Salad… DID IT AND YUMMY!!! It was so good and everyone loved it!!! I would add more garlic or red wine for taste, or LESS olive oil =)

 

This salad was bursting with flavor and it was gorgeous!!!

Ingredients:

  • 3 tbsp olive oil

  • 2 tbsp red wine vinegar, or to taste

  • 1 tbsp water

  • 1 clove of garlic, minced

  • 3/4 tsp table salt

  • 1/4 tsp black pepper

  • 1 pound edamame (shelled) cooked

  • 10 medium plum tomatoes seeded and chopped

  • 1/2 cup basil, fresh, cut into ribbons

  • 1 small uncooked red onion finely sliced

  • 1/2 cup crumbled feta cheese

Instructions:
To make dressing, in a small bowl, combine oil, vinegar, water, garlic, salt and pepper, set aside.
In a large serving bowl, combine edamame, tomatoes, basil and onion; toss with dressing and sprinkle with cheese.  Yields about 1 cup per serving.

 

Also Try this for DESSERT!!!!!

 What a great way to spend the weekend with WONDERFUL Clean Recipes =) Feel Free to contact me with any questions! Don’t have Shakeology, ORDER HERE!

 

Clean Biscuits and Chicken Pot Pie

Individual Chicken Pot Pies with Biscuits

Ingredients:

Filling:

– Olive Oil cooking spray

– 1lb chicken breasts skinned – diced

– 1 large yellow onion

– 2 large carrots, peeled and diced

– 1 cup frozen peas

– 2 cups low sodium chicken broth

– 4 tsp fresh thyme – minced

– 2T whole wheat flour

– Fresh ground pepper

Biscuits:

– ¾ cup skim milk

– 2 ¼ tsp apple cider vinegar

– 2 cups plus 2 tsp whole wheat flour

– 1T baking powder

– 1 tsp soda

– ¼ tsp sea salt (optional)

– 1T safflower or olive oil

Instructions:

1. Preheat the oven to 450 F

2. Prepare filling: heat a large cast iron or ovenproof nonstick pan over medium-high hear for one minute. Mist with cooking spray. Sauté chicken until no longer pink, about 3 minutes.

3. Add onion and carrots. Sauté until onion is slightly browned, about 5 minutes. Add peas and sauté for 1 minute or until thawed.

4. Stir in broth and thyme and cook until broth is warmed, about 2 minutes. Stir in 2T of flour and reduce heat to medium. Stir constantly until broth is thickened, about 2 minutes. Season with pepper and turn off heat, but do not remove pan from element.

5. Begin preparing biscuits: Pour milk in a cup, then add vinegar to milk. Let stand for two minutes.

6. In a large mixing bowl, 2 cups of whole wheat flour, baking powder, baking soda, and salt (optional). Stir in milk-vinegar mixture, a quarter cup at a time. Add oil and then add remaining 2T flour. (The dough will be slightly sticky. If it’s too sticky, add another T or 2 of flour.)

7. Using your hands, four 12 small biscuits about 2 inches in diameter. (You can dust your hands with a little bit of flour to make this easier.) Ladle chicken-veggie mixture into 4 large ramekins, individual casserole dishes or soup tureens, about three-quarters of a cup per serving. Place 3 biscuits on top of each ramekin and place all ramekins onto a cookie sheet or baking pan lined with aluminum foil. (The biscuits will bake on top of the chicken-veggie mixture.) Place pan on rack in middle of oven. Bake for 10 minutes or until chicken-veggie mixture is bubbling and biscuits are slightly browned on top.

 

Enjoy!

I got this recipe from a Coach of mine, Emily who found it in the Clean Eating Recipe Book.

 

 

*The biscuits were really good!! I will make these again with chili!- Emily

Clean Wedding Soup

Clean Eating Italian Wedding Soup found on Freeze your way Fit

Makes 14 servings, 1 cup each (I think…)
I was really craving Soup since the weather is getting colder and I decided why not try Wedding Soup- My children love regular wedding soup and so I wanted to see if they would love the clean version as well…. MY SON LOVE IT!!! He loved the meatballs- but my daughter had a hard time because she is use to Quinoa as a side dish so she thought we had “rice” in our soup, we will Try again!!!
My father enjoyed it and  said, ” This healthy cooking actually has some taste!”


The results: Only 143 Calories but it packs a whopping 12g of protein, 2g of dietary fiber, 118% of your daily value of Vitamin A and 51% of your daily value of Vitamin C. In one little bowl of soup…  and tastes delicious while being filling. Yay 🙂

Ingredients:
Soup –

  • 7 cups low sodium chicken broth
  • 3 cups water
  • 4 tsp minced garlic
  • ½ tsp pepper
  • 1 yellow onion, diced
  • 3 medium carrots, peeled and sliced into thin rounds
  • 2 stalks of celery, sliced
  • 1 cup uncooked quinoa
  • 5 cups of kale (or other greens)
  • 1 Tbsp dried fennel (Anthea did NOT like this addition and she felt it was a weird taste [not that it stopped her from inhaling two full bowls mind you] so the next time we made it we didn’t put it in. I thought the second batch was missing something and that the fennel really added a nice flavor so, when she’s not here, I always add it. I say, if you have fennel on hand, sniff it and if you think it would be a taste that you’d like, throw it in there. It kind of has a licorice flavor but it worked for me.)

Meatballs-

  • 1 lb ground turkey
  • 1/3 cup finely diced onion
  • 3 big sundried tomatoes, finely chopped
  • 1 tsp Italian seasoning
  • ¼ cup whole wheat bread crumbs (I use unfrosted miniwheats ground in the blender)
  • ½ cup parmesan cheese

ONE: Add a little drizzle of olive oil to a big pot and toss in the onion, garlic, carrots, celery, fennel (if you’re using it) and quinoa. Cook over medium high for about 5 minutes, stirring regularly, until the onions just start to soften and the quinoa is slightly toasted.

TWO: Add the broth, water, and pepper and bring to a gentle boil. While the soup mixture is heating up, begin cutting the kale into small pieces and adding it into the liquid. I hold a bunch of kale in one hand and use my kitchen scissors to snip the leaves into the pot. Discard any stems or tough pieces.

THREE: Once the soup is boiling, reduce to a simmer. In a medium bowl combine all of the meatball ingredients and mix well. (I use my hands which is totally gross-feeling but does the best mixing job)

FOUR: Using your hands, roll the meatball mixture into mini meatballs and drop them into the pot. (If the mixture seems too dry and the meatballs won’t stick together, add a splash of egg whites.) After about every 10 or so meatballs, use a spoon to push them down into the soup. You might need to add a little extra water or broth if there’s not enough liquid to submerge them all.

FIVE: Once the last meatball is in the pot, increase the heat to medium and let the mixture simmer for 10 minutes or until the meatballs are cooked through, the veggies are tender, and the quinoa has little curls. Serve garnished with a bit of extra parmesan cheese if desired.

ENJOY!!!
Freeze leftovers. Defrost in the microwave or on the stovetop.

Healthy Pizza Recipe- Cauliflower Crust Pizza

Healthy Pizza Recipe- Cauliflower Crust Pizza

Pinned Image
Serves 2

Ingredients

  • 1 cup cooked, riced cauliflower
  • 1 cup shredded mozzarella cheese
  • 1 egg, beaten
  • 1 teaspoon dried oregano
  • ½ teaspoon crushed garlic
  • ½ teaspoon garlic salt
  • olive oil (optional)
  • pizza sauce, shredded cheese and choice of your toppings*
Instructions

To “rice” the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don’t have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:

  1. Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
  2. In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9″ round. Optional: Brush olive oil over top of mixture to help with browning.
  3. Bake at 450 degrees for 15 minutes.
  4. Remove from oven.
  5. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).
*Note: Toppings need to be precooked since you are only broiling for a few minutes

Eat Clean Stripped Diet- 4 week Plan

Eat Clean Stripped

I decided to share this plan with you and I have outlined some of the key points below! I hope this helps you all in your weight loss journey.
The Stripped Plan is meant for four weeks’ worth of food. You alternate week1 and week 2. This plan along with cardio and strength training exercises can help you lose those last 10 lbs.
For those of you who know nothing about the Eat Clean lifestyle, here are the basic principles of the diet.
Here are the Eat Clean Principles:
1. Eat more. Eat six small meals each day. Space out two-and-a half to three-hour intervals.
Protein and complex carb at each meal with a big glass of water!
2. Eat breakfast everyday, within an hour of rising.
3. Make your last meal 3 hours before bed.
This one is personally very hard for me, but so far this week I haven’t had my 3rd snack and I’m not starving!
4. Eat a combination of lean protein and complex carbohydrates at each meal.
5. Eat sufficient healthy fats every day.
This is where I was going over board before. I was eating to many nuts and nut butter!
6. Drink two to three liters of water each day.
Spice it up with some lemon, limes, cucumbers or strawberries so you don’t get bored.
7. Carry a cooler packed with Clean foods each day.
Took my cooler with me on vacay last weekend and I was never in the situation where I was starving and had to eat fast food.
8. Depend on fresh fruit and vegetables for fiber, vitamins, nutrients and enzymes.
9. Adhere to proper portion sizes.
10. Eat only foods that have not been overly processed or doused in chemicals, saturated and trans fats and/or toxins.
If you don’t know what the ingredient is, don’t eat it!
Portion Sizes
Protein- a proper portion of meat or any other protein is measured by what can fit into the palm of one hand.
Starchy Complex Carbohydrates- A proper portion of starchy carbs is measured by what can fit into one cupped hand.
Carbs from Fruits and Vegetables- A proper portion of complex carbohydrates from fresh produce is measured by what can fit into two hands cupped together.
Healthy Fats- A portion of healthy fats is one scant handful of nuts, or one to two tablespoons of healthy oil or nut butter.
Portion Size Guidelines:
For lean protein: you are allowed one palm sized portion at each meal.
Egg whites, lean turkey and chicken breast, lean pork, beans and legumes (in moderation), lean fish (tuna, salmon, trout, cod, halibut), shrimp, clams, mussels, bison and other game meats, hummus, quinoa, spirulina, sea vegetables, protein powder, tofu and tempeth.
Starchy Complex Carbohydrates: one or two cupped handfuls per day, divided between one or two meals.
Sweet potatoes, potatoes, radishes, beans and legumes, oats, brown rice, bananas, carrots, parsnips, bulgar wheat, teff and farro.
Complex Carbohydrates from Fruits and Vegetables: Two cupped handfuls at eat meal.
Apples, plums, berries, pears, tomatoes, cucumber, broccoli, asparagus, beets, leeks, spinach and other leafy greens (the darker the better), brussels sprouts, green beans, onions, sprouts, celery, watermelon, cherries, zucchini, fennel, oranges, limes, lemons and garlic.
Healthy Fats: One to two servings per day, divided between one or two meals.
flaxseed, nuts (almonds, walnuts and pumpkin seeds), natural nut butters, hummus, avocados, oils (sesame, coconut, olive, hazelnut, walnut and fish).
Other Allowable Foods: Coffee (black), caffeine free herbal teas, tamari, unsweetened soy, rice or almond milk, mustard, salsa, herbs and spices.
Sample Day Meal Plan
I ate this meal plan on Monday and Tuesday this week! So far so good and I’m down 2 lbs!
Breakfast: Take me on vacation oatmeal with black coffee and warm water with 1/2 squeezed lemon.
Mid morning snack: Apple with 1 Tbsp almond butter and water.
Lunch: Shakeology chocolate shake with 1 scoop chocolate shakeology powder, 1 cup water, ice, 1 tbsp PB2, and banana. Blended in a blender with a tall glass of water.
Snack: Vanilla protein powder 1 cup water, frozen strawberries and ice.
Dinner: Fajitas and glass of water.
No Evening Snack!
In the evening I did have a need for something so I drank a glass of ginger peach green tea. I went outside and played with my kids and forgot all about being hungry. I still had lots of energy to do my daily activities. I did Core Synergistics on Monday and didn’t feel tired at all. I workout in the afternoon because that is when my kids nap. I also hit a slump about 2pm and when I workout at that time I feel recharged and ready for the rest of the day!
Here is the meal plan that Tosca outlines in the book. Your rotate week 1 and week 2 for the four weeks.

FAQ’s
Do I have to work out?
YES! Workouts are a must. The best way to accelerate your weight loss is to include regular workouts as part of your routine. It is important to alternate between strength training and cardio. You will build lean muscle and increase your metabolic rate and your fat-burning speed.
What should I avoid?
All over-processed, chemically charged, toxin laden foods. Sugar in all its disguises and white refined flour products are at the top of the list of no-no foods! Also, alcohol is just another form of sugar so its critical to avoid alcohol during your four-week plan. If you don’t recognize the ingredients, don’t eat it!
What should I eat a lot of?
Egg whites, lean turkey and chicken breast, nuts, berries, beans and legumes, spinach and other leafy greens, green vegetables, asparagus and broccoli, bison, pumpkin and sweet potatoes, oats, quinoa and apples.
How can I speed up my weight loss?
Weight training the largest muscle groups. It will over stimulate your metabolism, pushing it into over drive. This will accelerate your regular rate of fat burning way beyond its normal capacity. Target your glutes and quads frequently.
 I’d love to help you reach your health and fitness goals too! Message Me

Clean Eating Oatmeal Recipes

Clean Eating Oatmeal Recipes

When you eat oatmeal every morning, it can become a little dull if you don’t get creative. I LOVE my Oatmeal, But I needed to find some alternatives, so I have been trying some new Recipes From Gracious Pantry! They all have been PRETTY DELISH! (I’ve also came up with my own names, because I like to try and be creative with my healthy food!)
 
 
 
 

How do you eat your oatmeal in the morning?  Help me out by leaving a comment below!
Monkey Berry

1 cup cooked oatmeal

1/2 cup soy milk

1/4 cup walnuts
1/2 banana
1/4 cup blackberries
1 tbsp. wheat germ
Apple Blossom
1 cup cooked oatmeal
1/2 cup almond milk
1/4 cup hazelnuts (chopped)
1 tsp. vanilla extract
1 small apple (chopped)
 
Banana Bread
1 cup cooked oatmeal
1 tsp. vanilla extract
1/2 tsp. cinnamon
1 banana
1/2 cup soy milk
1 tbsp. oat bran
1 tbsp. Almonds
 
Cranberry Nut
1 cup cooked oatmeal
1 tsp. vanilla extract
1/2 tsp. cinnamon
1/4 cup cranberries
1/4 cup almonds
1/2 cup non fat milk
 
Orange Cranberry
1 cup cooked oatmeal
1 tsp. orange extractZest of 1 orange
1/2 tsp. cinnamon
1/4 cup cranberries
1/4 cup almonds
1/2 cup non fat milk
 
1 cup cooked oatmeal
1/2 cup almond milk
1/4 cup walnuts
1 Dash of Cinnamon
 
1 cup cooked oatmeal
1 banana
1 tbsp. oat bran
1 tbsp. wheat germ
1 tbsp. ground flax seed
1/2 cup non fat milk
 
 
 
1 cup cooked oatmeal
1/2 cup almond milk
1 small apple
1/4 cup almonds
 
Sweet Treat
1 cup cooked oatmeal
1 tsp. vanilla extract
1 tsp. cinnamon
3 tsp. agave
1 tsp. molasses
4 prunes – chopped or 1/4 cup of raisins
1/4 cup walnuts
 
Oatmeal Recipes1 cup cooked oatmeal
1/2 tsp cinnamon
1/4 tsp. nutmeg
1 scoop protein powder
1/2 cup fat free milk
 
Similar to Take Me on Vacation Oatmeal

Clean Eating Oatmeal Recipes

1 cup cooked oatmeal
1/2 tsp cinnamon
1/4 fresh mango
2 tbsp. ground flax seed
2 tbsp. raw wheat germ
1/4 cup pecans
1/2 cup light coconut milk
1 scoop whey protein powder
1/2 tbsp. agave
 
 
 
Peachy PieOatmeal Recipes
1 cup cooked oatmeal
1 tbsp. clean granola
1 fresh peach
1 scoop whey protein powder
1/2 cup milk or soy milk
 
Strawberry ShortcakeClean Eating Oatmeal Recipes
1 cup cooked oatmeal
1 tbsp. chia seeds
1/4 cup walnuts
1//2 cup strawberries
1 tsp. honey
1/2 cup non-fat milk
 
Oatmeal RecipesChocolate Covered Raspberries
 1 cup cooked oats
2 tbsp. flax seed (meal)
1 tsp. dark cocoa powder
1/2 cup berries
1/3 cup Greek yogurt (non fat)- optional
1 tbsp. agave
 
Strawberry DreamClean Eating Oatmeal Recipes
 1 cup cooked oats
1/2 cup strawberries
1/4 cup almonds
1/2 tps. vanilla
1/2 tsp. cinnamon
 
 
 Pumpkin PieClean Eating Oatmeal Recipes
1 cup cooked oats
1/4 cup  pumpkin puree
1/2 tsp. cinnamon
1 tsp. vanilla
2 tsp. flax seed (ground)
agave or honey to taste
 
Chocolate Covered Banana with NutsClean Eating Oatmeal Recipes
1 cup cooked oats
2 tsp. dark cocoa powder
1 scoop whey protein powder
1 banana
1/4 cup pecans
1 tbsp. agave
 
I lOVE OATMEAL AND IT IS A STAPLE TO MY DIET! I probably could eat it at ANY TIME OF THE DAY!!! So this is a way to cut cravings for sweets and eat healthy!!! ENJOY!

Clean Chili: 3 Bean Turkey Chili

Clean 3 Bean Turkey Chili

This delicious dish is GREAT for cold, snowy/ rainy days, for football parties, or just for a great comfort dinner! And it is HEALTHY for you!

Ingredients:

1 Pound Ground Turkey Meat
1  Green, Red, Yellow, and Orange Pepper -diced
1-2 Red Onion, diced
1 can of Diced, No salt added, Tomatoes (2 cans if you like it with more tomatoes)
1 Can of Kidney, Pinto, and Black Beans (If you like less beans just use one can of which ever you prefer!)
1 bag of steam fresh corn
3 cloves of garlic minced, or 1 tbsp of garlic powder
1 tbps of Light Chili Powder, or 1 Package of Chili Seasoning
 
 
 
 
 

Put all Ingredients into a Cock Pot/ Slow Cooker and let it cook!

On high for 3 hrs or on low for about 8 hours!

ENJOY!!!

Eat Clean Pumpkin Pancakes

Pumpkin Pancakes

This recipe was one of those that I thought I would not like due to the ingredients, but THEY ARE SO YUMMY!


Ingredients:
6 egg whites
1/4 cup canned pumpkin
1/2 cup cottage cheese
1 tsp. vanilla
1 cup whole rolled oats
1 tsp. pumpkin pie spice
Real Maple syrup.
Mix all ingredients together.  Spray pan with clean cooking spray and make pancakes!  Top with maple syrup!

 

 

My Children liked them too!

Enjoy! This is a Fall Favorite for me!!! They are a MUST TRY!!! You will love them!

DELICIOUS Vegan Tacos

After being sick and not being able to stand the sit of Chicken, never was a red meat or fish girl… I decided I wanted to try and do the Vegetarian thing, see how it would work. Well, My amazing coach, Lindsay, shared this VEGAN recipe with me and I LOVE them!!!

Combine all the ingredients below into your food processor:

1 cup of pecans

1/2 cup of sunflower seeds

1.5 teaspoon of cumin

1 teaspoon of chili powder

3/4 teaspoon of coriander

2 teaspoon of Nama Shoyu (or soy sauce or Bragg’s)

1/2 teaspoon of jalapeno (or your fav hot spice)

Three tablespoon of water

optional: 1/2 teaspoon of celtic sea salt

Scoop “taco meat” out onto a bib of lettuce or taco shell & top with sliced avocado and fresh salsa!


ENJOY!!!

Clean Eating Thanksgiving Side Dish Recipes

Here are some Clean Eating Thanksgiving Recipes that I found on Gracious Pantry.com, Tiffany- the “cook/recipe creator” is amazing! I find most of my recipes on her site! They are yummy and CLEAN!!!

 

Clean Eating Cranberry SauceClean Eating Cranberry Sauce Recipe
(Makes approximately 1 – 1/4 cups)

 

Ingredients
12 oz. bag of fresh cranberries (approx. 3 1/4 cups)
1/2 cup agave or honey
1 cinnamon stick
zest of one large orange
1 cup distilled water

Directions

Okay. You ready for this? Brace yourself….

Step 1 – Put everything in a pot, and turn your stove on.

Phew! That was tough, wasn’t it? I know I broke a sweat with all that hard work. Did you? LOL.

Seriously, that’s pretty much it. Cook over a medium-high heat for about 30-45 minutes. When most of the liquid is cooked out, turn your stove down to a simmer. The longer you let this simmer, the thicker the sauce will get. Just don’t let ALL the liquid cook out or it will burn. Stir more frequently near the end.

Allow this to cool before you eat some. Trust me. I learned the hard way. It really burns right out of the pot! (I have no patience when it comes to good food!)

Mashed Sweet PotatoesNutritient Rich Sweet Potatoes

  • 3 whole sweet potatoes, peeled and cubed
  • 1/2 tsp sea salt
  • 1 tbsp maple syrup
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg (optional)
  • 1/2 cup chopped pecans

In a large part of water, place potatoes and bring to a boil. Boil for 10 minutes or until potatoes are softened when poked with a fork. Transplant to a dish and pour in remaining ingredients (except pecans) Mash together.  Sprinkle pecans on top and serve.

 

Clean Eating Apple Pie Clean Eating Apple Pie
(Makes 1 [8 or 9 inch] pie)

 

Ingredients
1 batch of clean eating pie crust (You’ll need two crusts, top and bottom)
Apples, cut and seeded – Enough to fill the pie tin. (About 2-3 cups)
2 tsp. ground cinnamon
1/4 cup honey or agave
1 tbsp. organic cornstarch or tapioca starch
1 tbsp. lemon juice

Directions

  • Preheat oven to 350 degrees F.

Step 1 – In a large mixing bowl, combine your apples, cinnamon, honey or agave, cornstarch and lemon juice. Stir well to coat the apples thoroughly.

Step 2 – Pour the apples into your pie crust (which should be IN the pie pan already… just sayin’…).

Step 3 – Top the pie with the second crust and pinch all around the edge to seal it. 

Step 4 – Cut a vent in the top so steam can escape and transfer the entire pie to the oven.

Step 5 – Bake for approximately 1 hour. It’s done when the juices start to bubble up through the vents you cut in the top.

Eat and Enjoy!

 

 

Clean Eating Pie Crust
(Makes 2 pie crusts)

Ingredients

2 3/4 cups whole wheat pastry flour + extra
1 tsp. salt
1/2 cup oil (see above notes in post)
1/2 cup unsweetened soy milk + an extra 1/4 cup additional

 

Directions

 

Prepare your pie tins
Step 1 – Spray your tin with a coat of spray-on olive oil.

Step 2 – Add about 1/8 cup whole wheat pastry flour to your tin.
Step 3 – Shake your tin around until the flour completely coats the surface. Set aside.

Prepare your dough.

 

Step 1 – Put flour and salt into a mixing bowl and mix. 

Step 2 – Measure your soy milk and oil into the same cup.

 

Step 3 – Mix well by hand until you have a firm dough. Depending on your climate, you may need that extra 1/4 cup of soy milk. I always do. If you add the extra soy milk at the end, it will seem like it was a really bad idea at first. But keep mixing and you’ll end up with a really nice, firm dough. It takes some doing, so don’t give up.

 

Step 4 – Place your dough on a large piece of parchment paper. Flatten slightly with your hands or rolling pin, and then place another large sheet of parchment paper over the top so the dough is sandwiched in between. Roll with your rolling pin until your dough is about 1/8 in to 1/4 inch thick. You may need to lift the parchment occasionally or flip the whole thing over to get rid of wrinkles in the parchment.

 

Step 5 – remove the top sheet of parchment, and roll out any wrinkles left in the dough by the parchment. You should have a nice, even and smooth piece of dough. Divide your dough in half.

 

Step 6 – Place your tin upside down on your dough. Flip the whole thing over, and mold the dough into your tin, being careful not to rip the dough.

 

Step 7 – Cut the excess dough around the edge of the pan. Keep your knife upright so you get a nice even cut. Crimp with a fork, and then place the whole thing in a large zip lock bag. Place in the freezer and you’ve got Clean Eating Pie Crust any time you need it!

 

Clean Eating Cornbread Stuffing

Clean Eating Corn Bread Stuffing


(Makes approximately 15 servings)

Ingredients
1 batch clean eating corn bread
1 tbsp. olive oil
1 large yellow onion, diced
3 large stalks celery, sliced
1 cup fresh cranberries (optional)
2 tsp. thyme
1 tsp. sage
1/2 tsp. marjoram
1 tsp. poultry seasoning
1 tsp. onion powder
1 tsp. garlic powder
2 large eggs
4 cups chicken broth, divided in half (you can substitute veggie broth, but I can’t vouch for the outcome as I haven’t tried it)

Directions

Prep: Bake Clean Eating Corn Bread with the following alterations:

  • Omit corn kernels
  • If you need a dairy free version, omit the Greek yogurt and replace with extra milk of choice. (Note, the texture will be very different, but it won’t matter for the stuffing recipe)

Allow cornbread to cool completely before using.

Slice into 1/2 inch cubes and place in a large mixing bowl.

Preheat oven to 350 degrees F.

Step 1 – Saute the onions, celery and cranberries in the olive oil.

Step 2 – As the oil dries up, add 1/4 cup of the chicken broth to the pan.

Step 3 – Stir in the spices and allow everything to simmer for about 10 minutes.

Step 4 – Just before removing the pan from the heat, stir in the remainder of the first half (2 cups) of chicken broth. Stir to combine well.

Step 5 – Pour the contents of the pan into the mixing bowl with the corn bread. Mix well and transfer to a casserole dish (9X13).

Step 6 – In the same mixing bowl, add the second half of the chicken broth (2 cups).

Step 7 – Beat in the eggs with a whisk and pour over the top of your casserole.

Step 8 – Be sure the egg mixture settles into the bread. You don’t want it sitting on top of the cornbread.

Step 9 – Bake for approximately 35-45 minutes, or until the casserole has a nice golden brown color to it.

Step 10 – Remove from oven, cut into 15 squares and allow to cool a bit before serving.

 

Clean Eating Corn Bread Recipe
(Makes 15 pieces, or 1 – 9X5 pan)

Ingredients
1 cup plain yellow corn meal
1 cup corn flour
1/2 cup whole wheat pastry flour
1 tsp. baking soda
2 tsp. cream of tartar
1/2 tsp. salt
4 tbsp. agave or honey (I used agave)
1 cup non-fat, plain Greek yogurt
1/2 cup plain, unsweetened soy milk
2 whole eggs
1 tbsp. olive oil
1 cup frozen corn, no sugar added

Directions

Preheat oven to 425 degrees F.

Step 1 – In a large mixing bowl, mix your dry ingredient together with a whisk.

Step 2 – In a separate large mixing bowl, mix your wet ingredients, including the frozen corn.

Step 3 – Fold the wet ingredients into the dry ingredients until just barely blended. Lumps are okay. Don’t over mix.

Step 4 – Scrap your batter into your baking dish and bake for 15 -20 minutes. If you think you need longer than 15 minutes, check it every minute thereafter, or you’ll end up with burnt corn bread. If you like a lighter color on top, place a sheet of aluminum foil over the top for the last 5 minutes of backing.

Step 5 – Corn bread is done baking when you can poke it with a toothpick and it comes out clean.

Step 6 – Slice into 15 pieces, and serve while it’s hot!

 

 

 

Clean Eating Sweet Potato Casserole

Sweet Potato Casserole

 


(Makes 8 small servings)

Topping Ingredients 
1 cup pecan pieces
1/4 cup honey
1/4 cup whole wheat pastry flour
1 tbsp. safflower oil
1/2 tsp. cinnamon

Filling Ingredients
3 lbs sweet potatoes
1/2 cup clean orange juice
1-1/2 tsp. cinnamon
3/4 tsp. ground nutmeg
1 tbsp. honey

TOPPING DIRECTIONS

Step 1 – In a large mixing bowl, combine all topping ingredients together using a wooden spoon. It will be clumpy and sticky.

Step 2 – Spread out mixture the best you can on a parchment lined cookie sheet.

Step 3 – Bake at 350 degrees F. for approximately 10-15 minutes. The mixture should have a nice golden color to it.

Step 4 – Remove from oven and allow to cool.

Step 5 – Transfer small portions to a large cutting board and chop roughly. Set aside.

CASSEROLE DIRECTIONS

Step 1 – Wash the sweet potatoes and rub with oil. Place on a parchment lined cookie sheet and bake until easily pierced with a fork (about 30-40 minutes).

Step 2 – Remove from oven and allow to cool until you can handle them without burning yourself.

Step 3 – Peel the potatoes and place the inside in a large mixing bowl.

Step 4 – Add all other filling ingredients and mash with a potato masher or blend with a hand blender.

Step 5 – Transfer the potato mixture to a serving bowl. Sprinkle the pecan topping evenly over the potatoes.

Step 6 – Serve.

Note: you will most likely have some topping left over depending on the size of the dish you use. The leftovers are great for topping oatmeal or mixing in with granola.

 

 

Enjoy and have a Happy Thanksgiving! Don’t forget what Thanksgiving is all about- BEING THANKFUL!