Category Archives: Eat-Clean

Vanilla Protein Pancakes

Charles Williams Vanilla Protein Pancakes

Charles Williams - @CharlesWilliams
This recipe is brought to you by bodybuilder, Charles Williams.  Bodybuilding has turned him into a kitchen fiend! He is always looking for lean ways to recreate delicious foods. Why let your taste buds suffer when you there is a whole world of delicious lean foods to be had!

I can never get enough of protein pancakes. Who can pass up a protein rich food disguised as a treat?!

Charles Williams - "better than any boxed pancake mix"

Ingredients:

  • 1 Scoop Vanilla Whey Protein Power
  • 1/2 Cup Oats (Blended)
  • 1 Egg White
  • 1/4 Cup Plain Nonfat Greek Yogurt
  • 1 TB Unsweetened Coconut Milk (or milk of choice)

Directions:

  1. Grind oats in blender (on blend mode is sufficient)
  2. Stir dry ingredients together
  3. Add wet ingredients to dry mixture and mix well (batter will be thick)
  4. Heat pan on medium heat or low-medium heat
  5. Spray pan with nonstick spray and slowly spoon or ladle batter into pan
  6. Cook time will vary based on the size of your cakes.  Mine took about a minute and 30 seconds before I flipped them
  7. Top with fruit, Greek yogurt, sugar-free maple syrup, or smother that bad boy with peanut butter
Nutrition:

Calories: 383
Protein: 36
Carbs: 41
Fat: 9
Sugar: 8
Sodium: 275

Charles Williams - @CharlesWilliamsRecipe and nutrition count graciously provided by Charles Williams. Charles Williams – Designer by day, Bodybuilder by night

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Filed under Breakfast, Coconut Milk, Eat-Clean, Egg Whites, Greek Yogurt, Oatmeal, Protein Powder

Sweet Potato Hash Brown Sticks

Faith Keith - sweet potato hash brown
Hash brown sticks for on the go, but even cleaner yet are these waffle iron sweet potato hash browns!

Ingredients

  • 1 large sweet potato, shredded (Use a grater, or food processor for shredding. I used a mandolin and they still turned out great)
  • 3 tbsp of flour (you can use any flour of your choice. I like coconut, garbanzo bean, oat, almond, buckwheat and quinoa flours)
  • Butter flavored zero calorie cooking spray (I love Emeril Lagasse’s zero calorie Buttery cooking spray) OR olive oil OR vegetable oil

Optional awesomeness:

  • 1/2 tsp cinnamon and 2 tsp stevia
    OR
  • 1/2 tsp cayenne pepper and 1 tsp salt

Directions

  1. Preheat your *waffle iron on a low or medium low setting *(if you do not have a waffle iron, see below for my variations)
  2. Pat your shredded sweet potatoes dry with a paper towel – get that moisture out!
  3. Sprinkle the flour and mix (by hand is fine). I call it a dough, it starts feeling that way.
  4. Once heated, spray with cooking spray then layer the shredded sweet potato on the iron. Thickness mar vary by waffle iron, but I’d say about 1/4″ or less, then you smoosh it down when you close the iron.
  5. Cook for about 10-15 minutes or until brown and crisp on the outside. The first one is always a botch, so don’t be discouraged!

*If you want to form these for frying, mix 3-4 heaping tablespoons oat flour (you can use any flour of your choice. I like coconut, garbanzo bean, oat , almond, buckwheat and quinoa flours) and then form into logs. I like to squish my logs down so they are thinner and crispier.

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Filed under Breakfast, Complex Carbs, Eat-Clean, Family weeknight cooking, Sweet Potatoes

Protein Cookies: Oatmeal & Chocolate Peanut Butter

Easy, healthy, CLEAN cookies for even the bodybuilder in my house. These take me 15 minutes! 8-10 minutes in the oven and voila!

IMG: Faith Keith's Chocolate Peanut Butter Oatmeal Protein CookiesDry Ingredients:

1/3 Cup zero cal sweetener
2 cups old fashioned oats
3 scoops chocolate protein powder
1/4 tsp sea salt
¾ tsp baking soda
¾ tsp baking powder
1 tbsp cinnamon
1/2 tsp nutmeg (or a baking blend of cardamom, cinnamon (yes more cinnamon), nutmeg, allspice)

Wet Ingredients:

1 (4oz) individual size container No Sugar Added applesauce OR fruit baby food (berry and banana flavors work well and add enough moisture)
1/2 C PB (you can make this with as little as 2 TBSP. I tried it for my own batch (less fat) and they turn out great.  I tweaked the recipe for more PB to make it a little less dense and add more fat for my husband’s off-season diet)
2 egg whites
1 tsp pure vanilla extract
2 Tbsp water

Extra Awesome:

if your diet allows for extra carbs/fats
raisins
nuts
SF chocolate chips
measure by handful or 1/2 cup

Suggested Directions:

  1. Preheat oven to 350 degrees F
  2. Mix dry ingredients
  3. Combine all wet ingredients in a bowl (do not stir yet)
  4. Pour wet ingredients into the dry mixture (add your Awesome at this time too) and mix on low speed or by hand until fully blended. I try not to overbeat this mixture
  5. Prep cookie sheet with Zero Calorie butter flavored cooking spray
  6. Roll into balls and place on baking sheet OR bake these as bars (lay the dough as a sheet and cut them after baking)
  7. Bake for 8-10 minutes.  Careful not to overcook – almost better to slightly “under-cook” these. The eggs will be cooked within the first few minutes, and the oats (especially if you use quick oats) will be chewy enough early on. Under baking these means for softer cookies rather than crunch bars or that terrible protein spongy-ness.

The above directions are what helped me get a texture that was really enjoyable for even the non-healthful eaters of our home, BUT it does not need to be followed to the letter. For example, you can combine all ingredients at once to save you time; you can also drop the dough by the spoonfuls on to your pan (no ball forming necessary).  The key thing is not over-baking.

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Filed under Applesauce, Eat-Clean, Egg Whites, Oatmeal, Peanut Butter, Snacks, Sweets

Sweet Ginger Soy Chicken

My husband trains like a bodybuilder and when he cracks down that means his diet gets really lean and methodical. This makes for some fun new inventions in the kitchen! I love helping him eat clean (I mean, heck, who’s really benefiting here? *wink*)

This took 15 minutes 🙂

Ingredients

  • 1 (2.3 lbs) pkg chicken, sliced
  • 1 med onion, chopped
  • 2-3 tsp sesame oil
  • 3 cloves garlic (use 1 heaping tbsp ready minced, its faster prep)
  • 1 heaping tbsp minced ginger
  • 3/4 cup chicken stock
  • 4 tbsp soy sauce
  • 2 tbsp honey or sucanat
  • 1 cup frozen shelled edamame  (rinse in cold water in colander and set aside) OR  1 can green peas, drained

Directions

  1. Heat sesame oil in pan on medium heat
  2. Add onion and cook gently for about 5 minutes, then add 3 cloves garlic and cook additional 2-3 minutes or until onion is translucent
  3. Add chicken and ginger
  4. Stir in broth, soy and honey. Then add edamame/peas and cook until tender

Sorry, no picture as of yet!…it was gone before I could get a good pic! Ah, well…

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Filed under Chicken, Eat-Clean, Family weeknight cooking, Low Carb, Man Food, Onions

Chocolate-Chip Cakies, Cleaned up!

“These chocolaty drop cookies have an old-fashioned, cake-like texture and rich flavor, but their nutritional profile is positively modern.” – Barbara K McConnell

Drop cookies - Faith Keith

Ingredients

2 cups oat flour
1/4 cup unsweetened cocoa powder
1 teaspoon baking soda
1/4 teaspoon salt
1/2 cup Truvia
2 tablespoons molasses
1/4 cup coconut oil
3/4 cup egg whites
3/4 cup Greek, Non-Fat, Plain Yogurt
1 teaspoon vanilla extract
1/2 cup dark chocolate chips

Even cleaner:

2 cups rolled oats
1/4 cup unsweetened cocoa powder
1 teaspoon baking soda
1/4 teaspoon salt
1/2 cup Truvia
2 tablespoons molasses
5 tablespoons peanut butter
3/4 cup egg whites
3/4 cup Greek, Non-Fat, Plain Yogurt
1 teaspoon vanilla extract
1/4 cup dark chocolate chips

Instructions

  1. Arrange the oven racks to divide into thirds; preheat the oven to 375°F
  2. In a medium bowl, combine the oat flour/oats cocoa, baking soda and salt
  3. In a large bowl, with an electric mixer at high speed, beat the stevia, molasses, coconut oil/PB and egg whites until light and fluffy.  With the mixer at low speed, gradually add the flour mixture, the yogurt, vanilla and chocolate chips; stir until just combined (do not overmix)
  4. Drop the dough by tablespoons onto 2 ungreased baking sheets, making 24 cookies.  Bake until firm, about 10 minutes. Cool completely on a rack; store in an air-tight container for 3-4 days (if they last that long :))

MY PERSONAL COMMENT:
I use Ghirardelli dark chocolate chips and I think it makes a big difference, but I’m a chocolate lover so I may just be picky.
Make these smaller to make a batch of 36 cookies so you can munch “1 serving” a little longer ^_^

Nutrition Facts - Chocolate Chip Cakies - Faith KeithThis recipe is based on a recipe from my grandmother! Original, original recipe was by Barbara McConell.

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Filed under Bread, Chocolate, Eat-Clean, Greek Yogurt, Oatmeal, Sweets

Pad Thai Eat-Clean Style

Here is the recipe from Tosca Reno’s theEatCleanDiet.com site.

LOVED the eggs in this dish!! Soaked up the flavor of everything!

Pad Thai Eat Clean style - Faith Keith

Lighting is a little yellow in my kitchen at night

Mine came out darker than her picture – I don’t know how she could use molasses and soy sauce and have her noodles appear so white! Ah, professional food photography how you trick my eyes!

My addition: because my husband is a beastly bodybuilder and needs more protein (and a Texan, so I picked red meat) – I added 1lbs blend of extra lean ground sirloin + extra lean ground turkey and mixed another 1/2 batch of sauce with it for flavoring.  Tosca recommends chicken or tofu, but we eat chicken every day so I wanted to switch it up.

Will definitely make this again!

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Filed under Beef, Carrots, Cilantro, Eat-Clean, Egg Whites, Pasta, Protein, Sauces, Spreads, Salsas, Turkey

Turkey Meatloaf Muffins

Jamie Eason shared this recipe on Bodybulding.com
Ingredients:
Directions:
    1. Preheat oven to 375 degrees.
    1. Spray muffin pan with canola or olive oil.
    1. Mix all your ingredients together in one large bowl.
    1. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
    1. Bake for 40 minutes.

Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins

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Filed under Cilantro, Comfort Food, Eat-Clean, Egg Whites, Eggs, Lunch on the go, Man Food, Oatmeal, Protein, Turkey

Western Churkey Burger

picture forthcoming!

Ingredients

  • 1 lb ground “Churkey” (1/2 lb extra lean ground turkey + 1/2 lb ground chicken breast)
  • 1/4 C chopped cilantro
  • 2 Tbsp salsa (I used homemade salsa, so it was very chunky, not so pureed)
  • 1/2 tsp liquid smoke
  • 1/2 tsp sea salt
  • 1 egg
  • 2 Tbsp chopped onion

Directions

Mix all ingredients until well blended. Pan-fry, grill, or even bake these puppies. Serve them on whole wheat buns, pita thins, corn tortillas or chopped over a fresh salad.

Tip:

To create great flavors, mix several kinds of meats!  Extra lean ground pork+ground sirloin+extra lean turkey is a tasty combo as well. I use this method in many styles

I made a double batch and shaped them into either 1/2 pounder patties (man size) or 1/4 pounders.  Wrapped them individually in plastic wrap and put them all into a ziploc so I could pull them out for a quick meal depending on who I will be serving.

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Filed under Beef, Chicken, Cilantro, Eat-Clean, Family weeknight cooking, Man Food, Pork, Protein, Sandwiches, Turkey, Veal

Black Bean Brownies, Eat Clean

Image of Black bean brownies - Faith Keith

I made these a while ago, but am just now getting around to posting!

It sounds strange to have black bean brownies, but you will be surprised how this sloppy gooey batter turns into fluffy chocolate decadence.

This treat is light and cake like. I could taste the black beans in the batter, but mostly because the blended beans were so fragrant.  Once baked, the beans and cocoa compliment very nicely.

Image of Black bean brownies - Faith Keith

Ingredients

  • 4 eggs (or 1 cup egg beaters)
  • 1 tsp vanilla
  • 2 tbsp coconut oil (or olive oil or healthy oil of your choice)
  • 1 15.5 oz black beans (does not have to be exact), rinsed and drained
  • 4 tbsp cocoa
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1/2 cup Agave (or 1 cup sugar, Splenda or other sweetener)

Optional Flare

  • handful of pecans
  • 1/2 cup dark chocolate pieces, divided, optional
  • 1 teaspoon instant coffee, optional
  • 1 tsp sugar free coconut flavoring (I used sugar free coffee flavoring/syrup because it also has 0 carbs)

Mix ingredients and pour into a square pan. I used mini muffin pans to make these a 2-bite treat.  Just before popping them in the oven I sprinkled a couple chocolate pieces on to each “muffin”.

AGAVE VERSION: Add nuts and bake at 325 degrees for 30-35 minutes

SUGAR/SUBSTITUTE VERSION: 350 degrees and 25-30 minutes if you used sugar or a sugar substitute.

Weight Watchers recipe and point value

Original recipe post from Donloree Hoffman of Bikini or Bust.  Thank you for sharing, Donloree!

Brownies with pecans made with agave: Calories 138.75 Protein 3.875 grams, Carbs 22.1, Fat 3.875

Brownies with pecans made with artificial sweetener: Calories 106.85 Protein 3.875 grams, Carbs 14.125, Fat 3.875

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Filed under Beans, Eat-Clean, Sweets, Vegetarian

Egg White Frittata

Egg white Frittata - Faith KeithAnother simple recipe I found as a result of my busy lifestyle that so desperately wants to be healthy! Keep in mind, I am currently competing, so my recipe is mighty lean, but can be tweaked with olive oil, cheese, yolk and salt! This is yet another forgiving recipe that can be easily altered.

Ingredients

6 Egg whites
Sea salt and fresh cracked pepper (to taste)
Mrs. Dash Tomato Basil seasoning, no salt
1/2 Cup diced pepper and onion blend
1 Cup Baby Spinach
4 Tbsp Salsa
Spray butter (0 cal, 0 carb, 0 sodium) or olive oil

Preparation

  1. Pre-heat oven to 350 degrees
  2. Beat egg whites
  3. In a skillet, spray butter or olive oil and heat for about 2 minutes on medium. Add spinach and cook until wilted (about 5 minutes)
  4. Add the spinach and salsa to the egg mixture
  5. Use a measuring cup, pour the mixture into the cups of a mini-muffin tin, filling each a little over half way
  6. Place the muffin tin in the pre-heated oven, and bake for 20 minutes.
    Added Note: When I got a new oven these baked in only 12-15 minutes, so watch your eggs! Your oven make bake them faster than 20 minutes.

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Filed under Breakfast, Eat-Clean, Egg Whites, Lunch on the go, Vegetarian