Tag Archives: postaweek2011

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

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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Filed under Uncategorized

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