Good Morning Green Smoothie

From HealthGirlTV.com- Hilary Fleming Zwahlen

I tried this for breakfast this morning and loved it!! Very filling and refreshing!

Good Morning Green Smoothie
1/2 avocado
1/2 cup cranberries
1/2 apple
1/2 banana
1 lime, peeled
2 cups spinach
1/2 hothouse (English) cucumber
1 tsp agave nectar (honey)
1 pkt stevia.
1/2 cup filtered water (or more for a thinner consistency)

Place all items in a high speed blender and blend.

Makes 4 cups.
Total Calories: 382
Fat grams 15.57
Protein 5.89

Lemon Protein Bars

From Jamie Easton on bodybuilding.com

Dry ingredients:

• 1 cup oat flour (or blend 1 1/4 c. oats in a blender to make flour)
• 2 scoops vanilla protein powder
• 1/4 t. salt
• 1/2 t. baking soda
• 1 tub of crystal light lemonade powder (2 qt size)

Wet ingredients:

• 4 egg whites
• 8 oz applesauce
• 4 oz water

Preheat the oven to 350 degrees. Put all the dry ingredients into a bowl and mix well (or I blend them in my blender). In a separate bowl mix the wet ingredients (or blend in blender). Mix the two mixtures together and pour into an 8×8 pan. Cook for about 23 minutes.

Nutritional info (1/9 of recipe): 91 cals; 1g fat; 13 g carb; 8 g protein

One Pot Rice and Beans

From Eat Clean Kitchen Table Message Boards

• 2 Tbsp. Olive Oil
• 2 lbs. Boneless, Skinless Chicken Breast
• 1/2 Red Onion, Diced
• 1 can Salt-Free Black Beans with Juice
• 1 can Salt-Free Diced Tomatoes
• 1 can Black Olives
• 1 cup Arborio Rice
• 1 1/4 cup Low Sodium Chicken Broth
• Salt, Cumin, Paprika, Cayenne to taste
• Lime Wedges
• 2-3 Minced Garlic Cloves
• 1/2 cup of minced cilantro

Instructions

1. In a large sautee pan, brown your chicken breast on each side in the Olive Oil (approximately 3-5 min. each side). Remove from pan and place on plate to rest.
2. Add red onion. Sautee until translucent (about 3 minutes). Add minced garlic and stir until you can smell the aroma of the garlic (about 1 minute).
3. Add the can of black beans and diced tomatoes. Stir until all the bits from the bottom of the pan come lose and create a broth.
4. Add the black olives and bring to a low simmer.
5. Add the rice and stir. This is a great time to add your spices. Add to your personal taste. I like things a little spicy...so I add extra cumin and cayenne.
6. Add the chicken broth and stir in. Bring to a low simmer.
7. Add the chicken breast back to the pan. Cover and let simmer for about 20-25 minutes or until rice is tender.
8. Turn off heat and let rest for about 10 minutes before serving.
9. To serve, spoon rice and bean mixture onto plate and place a chicken breast on top of the rice. Sprinkle with a touch of the cilantro and garnish with a lime wedge.

ENJOY :)

The Well Deserved Breakfast

From The Eat Clean Diet Kitchen Table Message Boards

Ingredients

• 1/2 cup cooked quinoa
• 1/4 cup raw oatmeal
• 1/2 cup hot water
• 1 whole banana
• 1 scoop vanilla whey
• Cinnamon (personally I use a lot... like 1 teaspoon or more)
• 3 Teaspoons raw organic (fat free) cocoa powder
• 1 tbsp flax seeds
• 1 tbsp wheat germ
• Optional: bee pollen (but it will change the taste so I dropped it)
• 1 teaspoon flax oil (I add it for extra EFAs)

Instructions

The well deserved post-workout breakfast for your typical autumn day.

If you woke up in the dark and cold to go get your workout done - then you deserve this sinfully CLEAN breakfast, bursting with nutrition to start your day feeling rewarded for all the hard work :-)


So this is basically making a bowl of oatmeal with a twist.

Put the cooked quinoa, the oats and the water in a saucepan (or your usual oatmeal pot) - bring to a boil long enough to cook the oats.

In the meanwhile, chop the banana and add all the ingredients into 1 bowl.

Add the ready oats and quinoa mixture to the bowl and stir well.

Somehow this just tastes like a nutella-breakfast to me, packed with great nutrition and comfort :-)


Hope you will try this and ENJOY!

Spinach and Feta stuffed Chicken Breasts

From Eat Clean Diet Kitchen Table Message Boards

Ingredients

• 2-3 Boneless Skinless Chicken Breasts
• 1 cup chopped fresh spinach
• 1/2 cup light feta
• 1/3 cup chopped sundried tomatoes
• 1/2 tsp minced lemon zest
• 1/4 tsp garlic powder
• 1 tsp dried basil
• pepper to taste

Instructions

Preheat oven to 375 degrees

Place chicken breast between plastic wrap and pound to 1/4 inch thick. (Butterfly to help)

Combine spinach, feta, sundried tomatoes, lemon zest, garlic powder, basil and pepper in a bowl and mix well.

Lay chicken breast skin side down on a baking sheet.

Put approx 2 tblsp of spinach mixture on widest part of chicken breast and then tightly roll the breast, leave seam side down on baking sheet.

Sprinkly a small amount of remaining spinach mixutre on top of rolled chicken breasts (this is more for looks)

Cook for 25-30 minutes.

YIELD: 2-3 (or one female and one hungry male)
PREPARATION TIME: 10 mins
COOKING TIME: 25 mins

Almond Chocolate Oatmeal

From Eat Clean Diet Kitchen Table Message Boards

Ingredients

• 1/2 cup old fashion oatmeal
• 1/2 cup no sugar added chocolate almond milk
• 1/2 cup water
• 1 tbsp no sugar added cocoa powder
• 1 tbsp wheat germ
• 1 tbsp ground flax seeds
• 3 walnuts
• 1 tbsp whey protein powder
• 1/2 small banana
• 1 tbsp dry blueberries

Instructions

Put oatmeal, chocolate almond milk, water, cocoa poder, wheat germ and flax seed in a small saucepan, and bring to a gentle boil, stiring consistently. Reduce heat, and add walnuts, whey powder, banana, and dry blueberries. Simmer for 2-3 minutes, and then enjoy!

YIELD: 1 servings
COOKING TIME: approximately 5 minutes

Pumpkin Custard

I'm going to try to make this sometime in the next few weeks, doesn't it sound yummy!

From Jen-Fit

Makes 6 small bowls

Ingredients:

• 1 can (15oz) unsalted pumpkin puree
• 2 tsp pumpkin pie spice
• 1 tbs crystallized ginger
• 1 cup egg substitute
• 1 cup vanilla almond milk
• 2 tbs brown sugar/splenda substitute
• cooking spray
• 6 tbs sugar-free maple syrup for drizzling

Directions:

Preheat oven to 350.

Spray six 1-cup ramekins with nonstick spray and set in a baking pan. Pour water into pan so that it comes halfway up sides of ramekins.Put remaining ingredients (except for ginger) into a blender and pulse until well mixed. Fold in ginger. Fill each bowl 2/3 full and bake for an hour (approximately) or until the centers are set. Custard will firm as it cools. Drizzle each bowl with 1 tbs syrup.

Nutrition:

• Calories 80
• Calories from Fat 4.5
• Total Fat 0.5g
• Saturated Fat 0g
• Cholesterol 0mg
• Sodium 99.79mg
• Total Carbohydrate 12.96g
• Dietary Fiber 3.29g
• Sugars 6.5g
• Protein 1.42g

Oven Baked Chicken

from http://michellemyerswrites.blogspot.com

Ingredients:

2 boneless, skinless chicken breasts
1/2 cup of Kashi GoLEAN cereal, crushed into bread crumbs
1 package Ranch dressing mix
1/2 cup fat free sour cream
4 oz. fat free cream cheese

Directions:

1. Preheat oven to 425 degrees
2. Use non-fat cooking spray to coat a non-stick pan OR I highly recommend a Pampered Chef baking stone....really helps the flavor soak in!
3. Mix cream cheese, sour cream, and Ranch dressing mix packet together in a bowl.
4. Place aluminum foil on counter and spread out bread crumbs evenly.
4. Use a spoon to coat the chicken breasts with the Ranch/cheese mixture, then dip both sides of the chicken breast into the cereal mix.
7. Bake for 35-40 minutes, and let it cool for 2 minutes.

Purple Smoothie

From Hilary Health-Girl TV

This is quickly becoming my favorite breakfast. Looks terrifying right? It's actually really yummy, takes about 1 minute to make, and I get all the required fruit and veggies for my day first thing in the morning. Even though it ends up being a dark purple smoothie, I still categorize it as a green smoothie because of the great added greens.

Purple Smoothie
1/4 cup frozen beets (Buy fresh, peel, dice and freeze)
1/4 cup blackberries
1 carrot, trimmed with skin on
3 large kale leaves, stems removed
3/4 cup spinach
1 banana
1/4 cup cranberries
1/2 filtered water
1 tbsp agave/honey or 1-2 packets of stevia

Blend in a high-speed blender and Enjoy!
Smoothies are the best way to pack loads of raw food high in vitamins and minerals in your diet as well as aid in digestion. Salads are good too, but sometimes I'm just notjonesing for a salad.

Tip: If its not sweet enough for you, start out with fewer greens and more fruit.

Chicken Quinoa with Veggies

From Jennifer Bower and Jen-Fit

Ingredients:

• 1 Tbsp vegetable oil (I used EVOO (use less if you want) you can also use coconut oil or sesame or spray/mister)
• 4 scallions, greens & whites separate, chopped
• 1 Tbsp grated fresh ginger
• 2 cloves garlic, minced
• 1 med zucchini, diced
• 2 carrots, diced
• 2 cups bite-size broccoli florets
• 2 cups mushrooms (preferably shiitake), stems removed, sliced
• 1/2lb boneless, skinless chicken thighs, sliced into thin bit-size pieces (you can also do ¼ lb thigh & ¼ lb breast)
• 1 cup dried quinoa & cooked (this is where I swapped the 4 cups of cooked brown rice, so make as much or as little quinoa that you want & cook it ahead of time…..this recipe yields 4 servings)
• 2 Tbsp of low-sodium soy sauce….this is where I used BRAGG’S Liquid Aminos in place of the soy sauce
• 2 eggs, lightly beaten (1 egg & 1 egg white or you can just do whites too)

Directions:

1. In a wok or a large nonstick skillet, heat the oil over medium-high heat. When the oil is lightly smoking, add the scallion whites, ginger and garlic; cook for 30-45 sec. Add the zucchini, carrots, broccoli & mushrooms and cook for 4-5 min, using a spatula to stir the vegetables throughout. Add the chicken and continue to cook for 2-3 min, until the pieces are no longer pink.

2. Stir in the cooked quinoa & liquid aminos, cook for another 5 min, allowing the quinoa to get crispy on the bottom. Create an empty space in the middle of the pan and add the eggs. Use a spoon or the spatula to quickly scramble the eggs until light and fluffy, then stir them into the rest of the ingredients. Serve garnished with the scallion greens.