Tag Archives: postaday2011

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

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

Canadian Stew Remix

Tosca Reno Canadian Stew - crockpot remix

Tuesday night is often a crock pot night because I have Bible study, so my time between work and leaving again is short.  I decided to try Tosca Reno’s Canadian stew (which I’ve made before) in the crock pot!

I sauted the meat according to the recipe first, then threw all the ingredients together in the crock.

Changes:

  • I did not include the beer as in her original recipe
  • I added Kikkoman soy sauce

My family ate this in many ways! Some over Jasmine rice, some as a stew, and some sopped it up between dark sweet rolls.

Here is the original recipe – it’s delicious: Eat Clean, Canadian Stew

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Easy No-Cook Eat Clean Applesauce

How’s that for a recipe title! This fabulous recipe came from Tosca Reno’s Eat Clean Diet Cookbook.

You freeze the cored apples, then thaw, push off the skin and mash with a fork!  I was impressed at how easy this was and how perfect it turned out.

The temptation may be to sweeten this recipe, but I REALLY recommend that you try it first and sweeten after if you still want to.  Eat Clean Applesauce_Faith Keith

Recipe

  • 4-6 medium apples, washed, unpeeled, cored and quartered
  • 1 tsp. ground cinnamon
  • 1/4 tsp. ground nutmeg
  • 2 Tbsp. fresh lemon juice
  1. Combine all ingredients in a ziploc bag and shake/rub till evenly covered
  2. Freeze for at least 4 hours (I left mine in overnight)
  3. Thaw for 1 hour (or more, skin should easily rub off, if it is still difficult, then let it thaw a bit more)
  4. Push the skin off the apples
  5. Mash with a potato masher or fork

Serve cold, yummmm

If you have tried this and put your own twist, please share!

Others who have tried this: The Fitness Freak

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Filed under Eat-Clean, Sauces, Spreads, Salsas, Sweets

Almond Joy Oatmeal

This recipe is inspired by Almond Joy Oats – AubrieRicheson.com

AlmondJoy image from healthyindulgences.blogspot.com

image from healthyindulgences.blogspot.com

On task for eating clean, here is another protein oatmeal recipe.

  • 1/2 cup raw oats, cooked according to package
  • 1 scoop dark or milk chocolate protein powder
  • 1 tsp coconut flavor extract or sugar free coconut coffee-flavoring liquid or measure to taste
  • 1/2 tsp almond extract  or measure to taste

Stir the ingredients into the hot cooked oatmeal and enjoy!

TIP: Now is not the time to go OCD on the stirring or else the oatmeal could get very tacky and cold. :)

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

Hawaiian Dream Protein Oatmeal

Coconut image - coconutgirlwireless.wordpress.com

Image from coconutgirlwireless.wordpress.com

On task for eating clean, here is another protein oatmeal recipe.

  • 1/2 cup raw oats, cooked according to package
  • 1 scoop vanilla protein powder
  • 1 tsp sugar free coconut flavor extract or sugar free coconut coffee-flavoring liquid
  • 1/4 tsp cinnamon

 

Stir the ingredients into the hot cooked oatmeal and enjoy!

TIP: Now is not the time to go OCD on the stirring or else the oatmeal could get very tacky and cold. 🙂

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Filed under Breakfast, Cinnamon, Coconut, Complex Carbs, Eat-Clean, Oatmeal, Protein

Vanilla Cupcake Oatmeal

Easy power packed oatmeal.vanilla cupcake image - indiepublic.com

1 cup raw oats or quick oats
1 scoop vanilla whey or soy protein (I like GNC pro whey, EAS whey, or Beverly Int’l)

Follow the package instructions to cook the oatmeal with desired amount of water. Once cooked, stir in the protein till blended. TIP: Don’t spend a ton of time stirring, you will end up cooling the oatmeal down and it will become dense, sticky and cold.

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Filed under Breakfast, Complex Carbs, Eat-Clean, Oatmeal, Protein