Tag Archives: Eat-Clean

Chocolate Peanut Butter Protein Truffles [Protein + Complex Carb]

ALL YOU NEED TO KNOW:

5 ingredients. Mix and refrigerate.

My original version of these power balls packs fiber and healthy fat power, but these quickies are protein+complex carb rich. I love bringing these to parties because they look and taste yummy, but they are secretly healthful!

Keep in mind that I usually eye ball my measurements, so recognize that this recipe is 1) to taste and 2) extremely forgiving (as are most of my recipes that I post)

  • 1 1/2 C oats
  • 3/4 nut butter
  • 2 Tbsp honey (you can use raw honey OR if you need something leaner this is a sugar free honey out there that is an imitation honey and its delicious)
  • 1/2 C extra-dark chocolate chips OR sugar-free chocolate morsels
  • 1 scoop low-carb chocolate protein (I use Beverly International UMP for this because it has a creamy texture)
  • optional: 1 heaping Tbsp sugar free hot fudge

Really great tips:

  1. when you mix this, use your hands (the warmth of your hand melts the butter a bit so that it combines better with the oats)
  2. when rolling these into balls, mash it in your fists back and forth (the warmth of your hand melts the butter a bit so that it combines better with the oats)
  3. you may need to add more nut butter or honey if your batch needs more sticking power
  4. pop these in the fridge for an hour before serving

Leave a comment

Filed under Breakfast, Chocolate, Complex Carbs, Peanut Butter, Protein, Protein Powder, Recipes, 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…

Leave a comment

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.

1 Comment

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!

1 Comment

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

Waldorf Salad

Waldorf SaladThis is an eat-clean recipe that I tweaked. It was DELICIOUS. Served this with Eating Right Multi-grain with Sea Salt Baked Pita chips.

INGREDIENTS
1 lb chicken breast, cubed
Lemon juice
Garlic salt
3 ribs celery
1/2 large red delicious apple, chopped
1/8 cup pecans, coarsely chopped
1 Tb dried cranberries (minuscule? yeah…high sugar)
1/2 C fresh cilantro, chopped
1/3-1/2 C Greek yogurt
round black pepper

PREPARATION

  1. Heat skillet to medium heat. Drizzle 1 tsp peanut oil.  Add chicken. Season well with garlic salt and black pepper.  While sauteing, drizzle lemon juice.
  2. Once cooked through, remove chicken from heat and add celery, apples, pecan, cranberries and cilantro.
  3. Add yogurt and toss. Grind black pepper for garnish. Chill.

Add a kick of cayenne if you dare!

[Recipe inspiration: Tosca Reno, The Eat-Clean Diet Cookbook]

1 Comment

Filed under Chicken, Cilantro, Eat-Clean, Greek Yogurt, Recipes

Salmon in Brine

Brine is a salt and seasoning solution used to saturate meat or other foodstuffs with flavor and moisture. Brining is often done with turkey and other poultry since it has the tendency to be dry. Salmon benefits from the process too, since there is a fine line between perfectly grilled salmon and the shoe leather that often comes off the grill.

FAITH’S BRINE

For about 2 pounds of salmon

  1. Heat 4-6 cups of water in a large saucepan
  2. Add the following, then bring to optimal heat to allow salt and sugar to dissolve (No rolling boil!):

    • 1 C kosher salt
    • 1/2 C organic sugar
    • 2 tsp ground cumin
    • 1 tsp crumbled, dried oregano leaf
    • 3/4 tsp garlic powder
    • 3/4 tsp chili powder
    • 1 tsp freshly ground black pepper
  3. Remove brine from heat and allow to cool. The brine then needs to be refrigerated. Place about 2 pounds of salmon in the brine. The fish should be completely covered with the brine solution. Let the fish soak for about 2 hours.
  4. Remove the fish from the brine with a slotted spoon and rinse. Let the fish sit on a plate that has been covered in a few layers of paper towel.
  5. Brush salmon with a coating of extra virgin olive oil -this will prevent the fish from sticking to the grill/pan.
  6. Grill or bake as desired. “Firm but not solid”

Served this with Broiled Baby Eggplants with miso dressing

[Recipe Inspiration from The Eat-Clean Diet Cookbook]

Leave a comment

Filed under Eat-Clean, Fish, Protein

Banana Applesauce Bread

The Banana Bread

How to thaw frozen bananas:
place them in a sink of cold water. Cut the tough stem off the top after 5 minutes and squeeze thawed banana into a measuring cup. Easy!
OR
gently heat frozen bananas in the microwave until skin just softens. Then peel and use the flesh.

I was excited to try this clean recipe, but I made two loaves because my husband does not care for nuts and raisins in his banana bread, so the 2nd loaf was for his sake.
Loaf 1 as written and
Loaf 2 I omitted the raisins, walnuts and zest and increased the cinnamon. My husband does not care for nuts and raisins in his banana bread, so the 2nd loaf was for his sake.

1 C all-purpose flour
1/2 C whole-wheat flour
1/2 C amaranth flour or flour of your choice
1/2 C packed brown sugar
1 Tb baking powder
1 tsp cinnamon
1/4 tsp baking soda
Eat Clean Cooking Spray (olive oil spritzed)

Preheat the oven to 350 degrees. Lightly coat a 9×5 inch loaf pan with cooking spray and dust with flour.
—————————————
4 egg whites
In large bowl #1 combine dry ingredients. In another medium bowl, beat egg whites until fluffy.
—————————————
1 C mashed bananas
1/2 C buttermilk or skim milk soured with 1 Tb lemon juice
1/3 C unsweetened applesauce
1 tsp vanilla

Pour bananas, buttermilk (or soured milk), applesauce and vanilla into large bowl #2.
Add dry ingredients (from large bowl #1) to wet (large bowl #2) and mix until JUST blended (don’t go OCD on the mixing, barely mixed=fluffy!)
—————————————
1/2 C walnuts
1/2 C raisins
1Tb grated orange zest

Now fold in egg whites, walnuts, raisins and grated orange zest. (remember, barely fold)
Pour into prepared loaf pan.
Bake for approx 55 minutes.

[Recipe Source: Tosca Reno, The Eat-Clean Diet Cookbook]

2 Comments

Filed under Bread, Breakfast, Eat-Clean, Recipes