Tag Archives: Tosca Reno

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

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



  • 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)


  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


  • 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)


  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


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.


  • 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


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


  • 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

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.

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


  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]

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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.


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]

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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!
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]


Filed under Bread, Breakfast, Eat-Clean, Recipes