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

Slow-Cooker Brisket Sandwiches

Slow cooker Brisket sandwich - Faith KeithI prepped this the night before and let the meat marinate overnight.  Then first thing in the morning I turned the slow-cooker on.  Ready just in time for lunch!

The brisket falls apart in your mouth! The picture shown above doesn’t have sauce drizzled across it, but dipping or drizzling the sauce would add pow to this already juicy meat.

Coleslaw or sauerkraut or even simple lettuce/tomato/mayo/mustard would be delicious with these babies.

My brother tried this over Jasmine rice, how very Filipino of him 🙂

Click here for the recipe courtesy of Food Network Magazine

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Filed under Beef, Comfort Food, Family weeknight cooking, Man Food, Protein, Sandwiches, Slow-cooker

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

Easy, But Fabulous Veal Parmesan

Veal Parmesan is already a pretty easy dish, but you can make it as easy or as complicated as you want – it is VERY forgiving! So have fun with it!Veal Parmesan - Faith Keith

Ingredients

  • Canola Oil
  • 2 Veal steaks
  • 1/4-1/2 C bread crumbs (seasoned or unseasoned)
  • Rosemary
  • Roasted garlic
  • Italian seasoning
  • Sea salt (or any kind of salt)
  • Cracked pepper (or regular ground black pepper)
  • Mozzarella (shredded or slices)
  • Marinara (I love to make mine from scratch, but you can easily get a jar of yummy spaghetti sauce)
  • Parmesan cheese, for sprinkling
  • Olive oil, for drizzling

Directions

  1. Drizzle oil in skillet and heat pan to medium
  2. Coat veal steaks in bread crumbs then place in pan
  3. Cook for about 3-5 minutes on one side, season with rosemary and roasted garlic
  4. Flip steaks and cook for another 3 minutes (or until steaks are no longer pink), season with Italian seasoning and salt
  5. Sprinkle Mozzarella cheese (or lay a slice on each steak), drizzle with marinara and then turn off the heat
  6. Decorate with Parmesan cheese, cracked pepper and olive oil and serve 🙂

Keep this dinner simple by steaming broccoli or other vegetables (in the microwave, on the stove, or in the steamer), so it does all the work for you while you concentrate on your veal steaks.

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Filed under Cheese, Man Food, Protein, Veal

Blackberry and Apple Crumble

Blackberry and Apple Crumble

Blackberry and Apple Crumble

Combine and simmer

Sprinkling the topping

Sprinkle the topping

Ready for the oven - Faith Keith

Topping added and it's ready for baking!

Bake it - Faith Keith

Bake it!

Enjoy - Faith Keith

Enjoy!

Ingredients

  • 1lb cooking apples
  • juice of 1 lemon
  • 1 C fresh blackberries
  • 1/4 C whole wheat flour or gluten free flour
  • 1/4 C rolled oats
  • 3 Tbsp canola oil
  • 1/4 C pitted dates (I used raisins)
  • 1/4 C unsalted sunflower seeds
  • Eat-Clean Cooking spray (olive oil in a spritz bottle)

Directions

  1. Preheat oven to 400F.  Prepare an oven proof dish by coating with cooking spray
  2. Core and slice the unpeeled apples and sprinkle with lemon juice.  This helps prevent browning. Place in a medium saucepan with the blackberries.  Cook over medium-low heat and bring to a simmer.  Simmer for 5 minutes.  Pour cooked fruit into baking dish.
  3. In a separate bowl, mix the flour and oats. Rub in the oil and stir until mixture resembles crumbs. You may need to add more canola oil until desired texture is reached.  Stir in dates and sunflower seeds.  Sprinkle crumbly mixture over fruit.
  4. Bake in the oven for 25 minutes.

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Filed under Eat-Clean, Fruit, Oatmeal, Sweets

Clean-Eating Power Protein Bars

Recipe from Tosca Reno’s Eat Clean Diet Cookbook

Do not let the long list of ingredients intimidate you! This recipe is super easy and the end result is worth the 30 minute wait! (yes, total prep and bake time is only 30 minutes!)

Protein bars - Tosca Reno - Faith Keith.jpg

Ingredients

  • 1 C protein (I used Beverly International Ultimate Muscle in Cookies & Creme)
  • 1/2 C quinoa flout or flour of your choice – amaranth, millet, spelt, kamut (I used 100% organic spelt)
  • 2 C rolled oats (not instant) (but I accidentally used my quick oats instead of my steel cut rolled…and it turned out fine)
  • 1/2 C oat bran
  • 1/2 C coarsely chopped flax seed (I didnt bother, left the flax seed whole)
  • 1/2 C wheat germ
  • 1 tsp sea salt (don’t skimp on this – sea salt provides valuable minerals and elements)
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/2 C Sucanat or agave nectar or organic honey
  • 1 C dark chocolate, broken into pieces
  • 1 1/2 to 2 cups yogurt cheese (I cheated, used a blend of light cream cheese and fat free vanilla yogurt)
  • 1/4 C avocado oil, canola oil or healthy oil of your choice (I used avocado oil)
  • 2 tsp extra virgin olive oil
  • 1 tsp best-quality vanilla
  • Eat Clean Cooking Spray (olive oil in a spritz bottle)

Directions

  1. Preheat oven to 350F.  Coat a 9×13 inch baking pan with cooking spray
  2. In a large mixing bowl combine protein powder, clour, oats, oat bran, flax seed, wheat germ, sea salt, cinnamon, nutmeg, and Sucanat or other sweetner.  Stir in broken chocolate pieces.
  3. In another bowl mix the yogurt cheese, oils, and vanilla. Mix well. Add the yogurt cheese mixture to the dry ingredients. Use your clean bare hands to combine these well.  Tosca mentions to coat your hands in olive oil to help prevent sticking (I DEF DO THIS)
  4. Place mixture in prepared pan.  Press it down and even out the top. Bake on middle rack in oven for 15 minutes.  Remove from heat.
  5. Let cool and cut the dough into bars.  Place these bars on a cookie sheet lined with Silpat and bake again for another 15 minutes. (If you don’t have a Silpat, don’t sweat it, I used parchment or foil. these did not stick, so it was no big deal).  Then remove from heat.
  6. Transfer to wire cooling rack and let cool.  Place in airtight container and store in refrigerator.  (I individually wrapped these in plastic wrap, then put them in a ziploc for the freezer, but they were eaten in 2 days, so never made it to the freezer 🙂 )

 

Nutritional Value Per Serving:
Calories: 290 | Calories from Fat: 73 | Protein: 15g | Carbs 40g
Dietary Fiber: 5g | Sugars: 11g | Fat: 8g | Sodium: 80mg

 
Beverly International Ultimate Muscle Protein for 31g:
Dietary Fiber: 1g | Sugars: 1g | Protein: 21g

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Filed under Breakfast, Eat-Clean, Oatmeal, Protein, Sweets