SWEET POTATO FRIES- CLEAN EATING

The US is infiltrated with genetically modified foods and amazingly our government does not enforce the labeling of these foods. Until government acts, the only option we have as consumers is to look at the produce sticker on fruits and vegetables and even that is not foolproof but is the best we have for now. Next time you go shopping looks at your produce stickers. Notice the stickers on fruits and vegetables have a 4 or 5 digit code.

If your produce sticker has...

4 digits, it indicates conventionally grown, but not organic produce.
5 digits, and begins with a 9, it indicates organically grown produce.
5 digits, and begins with an 8, it indicates genetically modified produce.

This sweet potato's produce sticker says "94091"; it is organically grown.

Just remember...

Five digi 9, is mine!
Five digi 8, I hate!
4 is a bore!

I love this video..."These things are a painting, they are not the painter. These things are a design, not the designer."

SWEET POTATO FRIES- CLEAN EATING
Serves 2

1 large sweet potato
olive oil
garlic flakes, dried
onion flakes, dried
salt
pepper

Place the baking pans in the oven and preheat oven to 450 °F.

Cut the sweet potato up into whatever size you like, I prefer shoestring because I like them thinner and not as soft.

 Put all the sweet potato pieces in a bowl and drizzle with a little olive oil (about a tablespoon), sprinkle with garlic flakes, onion flakes, salt and pepper. Toss to coat.

 Pull out the hot baking sheets and working quickly spread the fries out so are in one layer and don't touch. Bake for 15-20 minutes or until golden brown.

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WHOLE WHEAT HONEY OAT QUICK BREAD- CLEAN EATING

My son is three and super picky. If he had a choice he would dine on pop tarts, peanut butter sandwiches and chocolate milk all day, every day for the rest of his life. I try everything to get him to try new things but he prefers most food to be in the color palette of brown. If I want/need him to eat something healthy I have to usually puree it and hide it in his limited diet. Unfortunately, he can usually detect it and proceeds to then spit it out!

Cleaning up his diet has been a challenge. There have been MANY tears cried over the sad loss of brown sugar pop tarts and many more tears cried over the beloved chocolate milk. But we are getting there, slowly. Right now he is living off of peanut butter sandwiches and oatmeal. So I am tackling the bread today and cleaning it up.

This recipe is perfect for me for one reason...I hate waiting for dough to rise. I wish I loved the process of making bread, it seems like such a beautiful art, but I hate it. It takes so long. When I bake, I like to make a mess then clean it up however when I make bread I feel like my kitchen is in disarray for hours on end. So, when I ran across this quick bread recipe and I knew it was for me.

This is not a light airy bread that you are going to get with a yeast bread. This is dense and heavy, similar texture to a banana bread so it won't work real well as sandwich bread but it is great warmed up or toasted with a little nut butter on it.

WHOLE WHEAT HONEY OAT QUICK BREAD- CLEAN EATING
Adapted slightly from eatingwell
12 slices

1 cup old-fashioned rolled oats (not instant), plus 2 tablespoons, divided

2 1/3 cups whole-wheat flour, or white whole-wheat flour (see Tip)

2 1/4 teaspoons baking powder

1/4 teaspoon baking soda

1 1/4 teaspoons salt

8 ounces (scant 1 cup) nonfat or low-fat plain Greek yogurt

1 large egg

1/4 cup olive oil

1/4 cup mild honey

1 cup cup nonfat milk (I used 1 cup coconut milk)

Position rack in middle of oven; preheat to 375°F. Grease a 9-by-5-inch (or similar size) loaf pan with olive oil.

In a large bowl, thoroughly stir together whole-wheat flour, baking powder, baking soda and salt.

In another bowl, using a fork, beat 1 cup oats, yogurt, egg, oil and honey until well blended. Stir in milk.

Gently stir the yogurt mixture into the flour mixture just until incorporated but not over mixed (excess mixing can cause toughening). The batter will be thick.

Immediately scrape the batter into the pan, spreading evenly to the edges. Sprinkle the remaining 2 tablespoons of oats over the top of the batter.

Bake the loaf until well browned on top and a toothpick inserted in the center comes out clean, 50 to 55 minutes. (It’s normal for the top to crack.) Let stand in the pan on a wire rack for 15 minutes. Run a table knife around and under the loaf to loosen it and turn it out onto the rack. Let cool until barely warm, about 45 minutes.

Tip: Make Ahead Tip: Store cooled bread, tightly wrapped, for up to 1 day at room temperature. If desired, warm (wrapped in foil) at 375°F before serving.

Tip: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour.

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CRANBERRY CHIA ENERGY BARS- CLEAN EATING

If you like walnuts and cranberries, I think you will like this energy bar. However, it is highly adaptable so choose whatever flavor combinations sound best to you...maybe almond butter and dried cherries or possibly peanut butter with dried apples and raisins. This energy bar is soft, sticky and naturally sweet...loaded with nuts, seeds, fiber, protein and natural fats. Perfect little on-the-go snack.

 

Cha Cha Cha Chia - (I hate that my brain sings that song every time I look at chia seeds!) 

I have jumped onto the chia bandwagon...I sprinkle them on granola, in yogurt, on my smoothies and fresh juice, on salads and add them to baked goods.

I use both chia and flaxseed but have been leaning more towards chia lately. Chia and flaxseed are both nutrient rich; high in plant-based omega-3 fatty acids, rich in dietary fiber, antioxidants, vitamins and minerals.  However, chia does not have to be ground to be bioavailable (ie: to be absorbed and usable by the body). Flaxseed should be ground so it is easier for your body to digest. It is possible that whole flaxseed could pass through your intestine undigested, which means you won't get all of the health benefits it has to offer. mayoclinic.com

Flaxseed has a similar nutrition profile to chia although it contains slightly less omega-3 fatty acids and half the amount of protien, but flaxseed has the added benefit of containing lignan phytonutrients - which have antioxidant and other properties. There have also been some studies showing potential benefits of flaxseed for the health of the prostate gland and possible benefits for the cardiovascular system. whfoods.org

 

 

I have a new love in my life...and his name is Rufus.

 

Cranberry Chia Energy Bars- Clean Eating
Adapted from Inspired Edibles
Makes about 8 bars or 16 squares

1 cup raw almonds or any nut of choice
1/2 cup dried, pitted dates, that have soaked in boiling water for 2 minutes to soften (you can substitute dried cherries or figs)
1/3 cup walnut butter or nut butter of choice
3 tablespoons chia seeds
1 teaspoon pure vanilla extract
1 tablespoon honey or pure maple syrup
1/4 cup dried cranberries

To make walnut butter or any nut butter you simply process nuts until they form a ball in the food processor. Here is a detailed recipe for Walnut Butter.

Place almonds in blender or food processor and blend for about 30-60 seconds or until nuts are fairly well ground. Add well-drained dates, walnut butter, 2 tablespoons of chia seeds, vanilla and honey/maple syrup blending until the entire mixture is well combined.

 

Important: You want to make sure that the mixture is sticky - if it is too dry, add a touch more nut butter.  If the mixture is too wet, add more dry nuts/seeds.

Place a piece of wax or parchment paper into an 8" x 4 loaf pan.

Pour mixture into loaf pan, cover it with wax paper and press it down and into the corners of pan using the bottom of a flat glass or flat dish or fingers.

Sprinkle the surface of the mixture with remaining tablespoon of chia seeds and cranberries...

press down gently so that they adhere to the surface.

Place the pan in the fridge and allow the mixture to gel into a singular slab for about 1 hour or so.

To slice bars: remove the pan from the fridge and gently lift the wax/parchment out of the pan and onto a cutting board.

 

Slice the slab into 8 bars or 16 squares. Store any remaining portions in the fridge.

 

PRINTABLE RECIPE

 

WALNUT BUTTER- CLEAN EATING

Tips for making nut butters

• Choose fresh, unsalted plain roasted or unroasted nuts.
• Store nuts in the freezer because the natural oils in the nuts can go rancid over time.
• Nuts that make great butters: Macadamia, Peanut, Cashew, Almond, Hazelnut, Pecan and Walnut.
• The nut butter will firm up in the refrigerator.
• Add flavor with honey, maple syrup, salt, vanilla, cocoa, cinnamon or cardamom.
• Add a little nut oil for a creamier consistency; some nuts have a higher oil content so they will naturally make a creamier nut butter, like Macadamia.
• Roast nuts for a deeper flavor and creamier texture; roasting releases oils. Bake on a sheet at 350 degrees for 10-15 minutes, stirring frequently. This is really important with walnuts because walnut butter can be a little bitter due to the flavor of the skins but the walnuts' flavor will mellow with roasting.

WALNUT BUTTER- CLEAN EATING
Adapted from simplebites
Makes 1 1/2 cups

1 1/2 cups walnuts, roasted
generous pinch of salt
honey

Roast the walnuts on a baking sheet at 350 degrees for 10-15 minutes, stirring frequently.

Place the walnuts in the food processor fitted with the regular cutting blade.

Process the nuts. After about 30 seconds it will begin to resemble graham cracker crumbs. After about 45 seconds stop the machine and scrape down the sides of the bowl.

Continue processing. After about 1-1/2 minutes, the ground nuts will come together into a ball.

Taste the nut butter and add the seasonings, adjusting as you see fit. Some people like a sweeter or a saltier product. Make it the way you like it.

Add seasonings if desired and pulse until it reaches the desired consistency.

Store your nut butter covered in the refrigerator.

This Walnut Butter works great in my Cranberry Chia Energy Bars recipe.


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DRIED FIG JAM- CLEAN EATING

I was at the market the other day and ran face to face with some organic dried figs. Hmmm, dried figs. I don't think I have ever ate dried figs before in my life, unless Fig Newtons count? (I am pretty sure they don't). So I grabbed some and thought I would give them a try.

I am glad I did. They are sweet, chewy and slightly nutty. I love the crunchy seeds inside. They are high in fiber and a fruit source for calcium. Dried figs will stay fresh for several months and can either be kept in a cool, dark place or stored in the refrigerator. Keep in an airtight container so they don't dry out.

This would be a delicious spread on your whole wheat toast or in your oatmeal or even yogurt. Perfect accompaniment on your cheese platter or charcuterie board. I really enjoyed it on the  Banana Bread Muffins I made the other day. 

DRIED FIG JAM

Adapted from tastespotting

makes about 1 cup

1 cup dried figs, chopped, woody stems removed
1 cup orange juice -or- red wine -or- water with a splash of fresh lemon juice
1 cinnamon stick or 2 whole cloves
pinch of salt

Note: Figs are naturally sweet but if you need the jam sweeter you can add a little honey.

Chop the figs...they are so beautiful inside...

Put the chopped figs and liquid (orange juice, red wine or water) and spice (cinnamon or cloves) in a pot and bring to a boil.

Turn the heat down to low and simmer until the figs are plump and very soft, about 20 minutes. Add more water if the liquid evaporates, add just enough water to keep the figs simmering.

Turn off the stove and carefully remove the cinnamon stick or 2 cloves. Pour the contents of the pot into a food processor add the pinch of salt and puree. If the fig jam is too thick or chunky, just add more water about a teaspoonful at a time until the consistency is that of a spreadable paste.

Allow to cool to room temperature. Cover and store in refrigerator.

I love this fig jam on Banana Bread Muffins...

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COCONUT MACAROONS- CLEAN EATING

These are a favorite treat in our house...dense yet soft and naturally sweetened with honey. They are so simple to make and are the perfect recipe when you have homemade sweetened condensed coconut milk on hand.

COCONUT MACAROONS- CLEAN EATING

Adapted from detoxinista

Makes 16

1½ cups unsweetened shredded coconut

3/4 cups homemade sweetened condensed coconut milk

½ teaspoon vanilla extract

pinch of sea salt

3 oz. dark chocolate, optional

Preheat oven to 300F degrees and line a baking sheet with parchment paper.

This is the coconut that I use for almost everything...

Combine all of the ingredients in a medium bowl, and mix until well combined.

Drop the batter by rounded tablespoons onto the baking sheet...

bake for 25 minutes at 300F, or until the cookies are lightly golden.

Use a spatula to gently remove the macaroons from the baking sheet, and allow to cool completely on a wire rack before serving.

Once cooled, you can dip the macaroons in melted dark chocolate.

Place the dipped macaroons on parchment paper and allow the melted chocolate to set until firm.

Store in airtight container for a few days or freeze.

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SWEETENED CONDENSED COCONUT MILK (NON DAIRY)- CLEAN EATING

This is a treat...decadent and amazing! I was literally running back and forth to the refrigerator last night to grab little spoonfuls to "sample" while I was watching tv. If you have a recipe calling for sweetened condensed milk consider making this instead and I have a recipe for you to use it in...Coconut Macaroons.

Sweetened Condensed Coconut Milk (Non Dairy)- Clean Eating
Adapted from detoxinista
Makes about 8 ounces, half pint

1 13.5 oz. can full-fat coconut milk (must be full-fat)
1/4 cup honey, or equivalent sweetener of choice

Directions:
Pour the coconut milk into a small saucepan,

and heat over medium-high heat until boiling, about 3-5 minutes.

Watch this pot closely! Once the coconut milk starts to boil, it can bubble over quickly. Whisk regularly to prevent burning.
Reduce the heat, bringing the coconut milk to a simmer, then add the sweetener, whisking until it’s completely dissolved.

Allow to simmer for 30-45 minutes, or until the liquid is reduced by half.

Remove from the heat, and allow to cool completely before using in recipes.

The perfect recipe for this Sweetened Condensed Coconut Milk is Coconut Macaroons. They are so easy to make and taste amazing!

 

 PRINTABLE RECIPE

EGG AND AVOCADO TOAST- CLEAN EATING

This is so simple, it is almost ridiculous to post as a recipe but it is so good and healthy I can't resist.

For years, eggs and avocados have often been criticized for high cholesterol (eggs) and high fat (avocado); however, they are two foods that have amazing health benefits and should be incorporated in your diet.

EGGS
Eggs contain a variety of substances that promote good health. Choline, a nutrient that is critical to brain function, is one example. Eggs are one of the richest food sources of choline. Eggs are also being studied because they contain lutein and zeaxanthin, antioxidants that may keep eyes healthy and ward off the leading cause of blindness, macular degeneration.

The Journal of Nutrition suggests that we look at the egg as a whole package: Eggs are inexpensive, contain the highest-quality protein on the planet and are loaded with small amounts of vital nutrients, including: folate, riboflavin, selenium, B12, and choline. At 75 calories apiece, eggs are also a nutrient-dense food that makes a smart and low-calorie contribution to any menu. (Callahan "5 Foods That Should Have a Place in Your Diet" www.cnn.com/health)

Make sure that you always eat pastured organic eggs. Organic eggs are higher in vital nutrients when compared to non-organic eggs. Non-organic eggs are produced from chickens that are exposed to inhumane conditions, therefore pumped full of antibiotics.

AVOCADOS
Avocados are rich in monounsaturated fat, the heart-healthy kind. Yet scientists are now more interested in the active compounds in avocados that might help prevent cancer. One study found that those compounds can inhibit the growth of prostate cancer cells in the laboratory. While conducting the study, these researchers found avocados are loaded with a variety of antioxidants, including familiar disease-fighting compounds such as lutein, beta-carotene, and vitamin E.

Another benefit is that avocados help the body absorb phytochemicals from other foods. Researchers from Ohio State University reported that pairing avocados with salsa or salad allows for better absorption of antioxidants in those foods. The lycopene in tomatoes or the beta-carotene in carrots may be better absorbed if there's a slice or two of avocado in the bowl. Scientists suspect that the fat content of avocados helps the body absorb these antioxidants. (Callahan "5 Foods That Should Have a Place in Your Diet" www.cnn.com/health)


This is a perfect meal for breakfast, lunch, dinner or a snack.


EGG AND AVOCADO TOAST- CLEAN EATING
Adapted from Rachael Ray
Serves 1

1 egg, beaten with a splash of water
1/4 avocado

1 slice whole wheat bread

Heat a small nonstick skillet over medium heat. Add a little oil to pan. Add  the beaten egg; season with salt and pepper and scramble. I like to scramble my eggs with a rubber spatula. I pull the edge of the egg towards the middle of the pan (from all sides of the pan) and let the runny uncooked egg roll into the area you just pulled egg away from. Continue to cook the egg by repeating the process of pulling the egg to the center of pan until done.

In a small bowl, mash the avocado with a fork and season with salt and pepper (add a little Tabasco if you like heat) and spread on toast. Top with the scrambled egg.

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APPLE CINNAMON GRANOLA- CLEAN EATING

This granola is healthy, hearty and delicious. You can add whatever dried fruit you want. I prefer cranberries because I love the tartness of cranberries; raisins would also be delicious or you can leave the dried fruit out all together.

If you have any Slow Cooker Organic Applesauce in the refrigerator this is a great recipe to use it in.

I think the best part of this recipe is all the wonderful granola clusters it makes, just be careful not to break apart the clusters when you are flipping the granola in the oven.

Apple Cinnamon Granola- Clean Eating
Slightly adapted from my Cranberry Granola recipe
Makes approximately 5 1/2 cups of granola

4 cups rolled oats
1 cup chopped almonds
1/2 cup shredded coconut
2 teaspoons cinnamon
1/4 teaspoon ginger
1/4 teaspoon cloves
1/2 teaspoon nutmeg
3/4 cup unsweetened applesauce or Slow Cooker Organic Applesauce
1/3 cup pure maple syrup or honey, (or to taste)
1 teaspoon vanilla
1 cup dried cranberries, raisins or dried fruit of choice (optional)

Preheat oven to 250 degrees F.

In a large bowl, combine the oats, almonds, coconut, and spices.

In a separate bowl, combine apple sauce, maple syrup, vanilla and salt.

Combine both mixtures and pour onto a large sheet pan. Cook for 1 hour and 30 minutes, stirring every 30 minutes to achieve an even color. Remove from oven, add dried fruit and mix until evenly distributed.

Granola will become crunchier as it cools. Once cooled store in an airtight container.

 

I think this is way better than store bought cereal, especially with ingredients you can trust.

 

PRINTABLE RECIPE

EGG PATTY BREAKFAST SANDWICH- CLEAN EATING

  

EGG PATTY BREAKFAST SANDWICH- CLEAN EATING
Adapted loosely from macheesm
Makes 6

6 eggs, scrambled
1 tablespoon water
1 cup baby spinach 
1/8 cup diced red pepper
6 whole wheat pieces of toast or English muffins

Note: use whatever veggies you want, this is fun way to get your kids involved and customize their own egg patties.

Preheat oven to 350 F. Grease the muffin tin.

Scramble the eggs with a tablespoon of water.

Layer the spinach...

red pepper...

and egg in muffin tin. Divide egg evenly among the muffin tin, about 2/3 of the way filled

Bake for about 20-22 minutes. Be sure to check that the centers are cooked through. If they aren’t, then cook them for a few extra minutes.

If you have trouble releasing the egg patties from the muffin tin, just run a knife around the edges and they should pop out.

They are perfect on their own...

or as a breakfast sandwich...



I toasted a piece of whole wheat bread and cut out circles with a cookie cutter to make this lovely little sandwich...



The best part, the egg patties freeze great, making a quick on-the-go breakfast easy. Wrap each cooled patty individually in foil and store in freezer.

To thaw: Microwave for 60-90 seconds...some liquid will release so make sure its on a plate.

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