DON'T GIVE UP

So tonight I wanted to touch on a subject called calories....Thats more than 4 letters but it is still a dirty word, right? OK lets talk about this for a bit. 

Now if you eat exactly the right calories and go to the gym every day and work your butt off you will loose some weight. It is a calorie in vs calorie out equation. Simple right? But here is the complicated part....How many calories do you take in per day what is the perfect training schedule? 

Here's the fat or should I say skinny on this whole thing. If you are still eating crap and bad carbs no matter how much you diet and exercise  you are not going to see the true results of your training. 

So here is what I propose, are you ready for this?

STOP COUNTING CALORIES!

Why you ask? Because just like a scale and your weight they really mean nothing! 

Yep that's right, you just read it right. So do you want to know what to do next? Well then read on.

1) Stop eating processed food. Instead eat whole real food as close to the source as you can get it. If you have to eat processed food try to stay with food that has less than 5 ingredients.

2) Give up Sugar totally! It is not a food! It is a man made pile of white YUCK that gums up your insides and does not do even one good thing for you. 

3) Eat good clean protein like lean turkey and chicken and add in beef or pork 1-2 meals per week. 

4) Eat complex carbs and protein together.

5) Eat 5 small meals per day.

6) Never EVER EVER eat fast food again!

Follow those rules and work out daily and forget about weight and calories and stick to it and never ever give up!

Perfect Guacamole

• 3 ripe avocados, peeled and pitted
• 1 jalapeno, stem and seeds removed, minced (add more or less to taste)
• 1/2 cup finely chopped red onion
• 1 Tbsp. fresh lime juice
• 1/4 cup fresh cilantro leaves, finely chopped
• 1/2 tsp. coarse sea salt
• dash of cumin
• (Optional: 1 roma tomato, cored and chopped)

Method

Mash together avocados, jalapeno, onion, lime juice, cilantro, salt, cumin with a fork until well-mixed. (If adding tomatoes, stir them in at the very end.) Serve immediately, or cover the bowl with plastic wrap (so that the plastic is literally touching the entire top layer of the guacamole) and refrigerate.

Skinny Tuna Melt

Ingredients:  

• 1 4.5 oz can tuna (in water) drained
• 1/4 cup carrots, shredded
• 1/4 cup diced celery
• 1 tbsp red onion, minced
• 1 tbsp light mayonnaise (Hellman's Light)
• 1 tsp red wine vinegar
• salt and pepper
• 2 slices light whole wheat bread 
• 2 slices 2% cheese
• 2 slices tomato
• oil spray 

Directions:

Combine tuna, celery, carrots, onion, mayonnaise, vinegar, salt and pepper.

Heat a large skillet over low heat. Spray skillet with oil, and place two slices of bread on top. Top bread with cheese, then tuna salad and tomato. Cook on low heat until cheese melts and bread gets toasty. Serve immediately

You are here: Home / RECIPES / BREAKFAST / Clean Eating Turkey Breakfast Sausage

Clean Eating Turkey Breakfast Sausage

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December 17, 2012 · by The Gracious Pantry ·

Sometimes, you just gotta have some sausage with breakfast. Right?! That’s been my experience anyway. What else could possibly pair so well with eggs?

Well, okay. Bacon goes really well with eggs too. But lets face it. Bacon just isn’t something you can eat every day, even if you do buy the stuff that qualifies as clean. You’re arteries would not appreciate it. So sausage is the next best thing.

But seeing as how I’ve yet to find an actual sausage that qualifies as clean and doesn’t have any added sugar, I decided it was high time to make my own. And the nice thing is, the sodium content won’t give you a stroke just by looking at them. They turned out really tasty!

Clean Eating Turkey Breakfast Sausage
(Makes 12 patties)

Ingredients
1 1/4 lb. lean, ground turkey
2 tsp. garlic powder
1 tsp. sage
1/2 tsp. allspice

Directions

Step 1 – In a medium mixing bowl, mix together all the ingredients.

Step 2 – Form into 12 equal portions, shape into patties and cook. You can either fry them or bake them it’s up to you.

If frying: Coconut oil or olive oil is a great way to go.
If baking: Use parchment and bake at 350 for about 30 minutes, give or take. Break one open to see if they are done cooking. I also highly recommend the use of a thermometer when cooking meat. The patties should reach at least 165 F. to be fully cooked.

CLEAN EATING SOUTHWESTERN SLOW COOKER 2 BEAN CHICKEN

Ingredients:

• 4 raw, boneless, skinless chicken breasts (about 8 oz. each)
• 1 (15 ounce) can pinto beans (rinsed and drained) or 1 1/3 cup home cooked beans
• 1 (15 ounce) can black beans (rinsed and drained) or 1 1/3 cup home cooked beans
• 1 (28 ounce) can diced tomatoes in juice, low sodium is best
• 1 pound frozen and thawed organic corn (organic to avoid GMO corn)
• 1 (12 ounce) jar of your favorite salsa, no sugar added

Directions:

1. Place the chicken breasts on the bottom of your slow cooker. Pour the tomatoes and salsa over that and then layer on the beans and corn.
2. Cook on low for 5-7 hours, or until the chicken easily falls apart when the pot is stirred.

CLEAN PINEAPPLE PORK

Pork Tenderloin with pineapple serves 8

Ingredients:

1lb Pork Tenderloin

Olive oil cooking spray

1 pineapple, cored, peeled, and cut into 1/2 - inch pieces

1 Tbsp balsamic vinegar

1 Tbsp real maple syrup

1/4 tsp sea salt

1/4 tsp ground black pepper

1) Preheat Oven to 375F. Rinse tenderloin under cool running water and lightly dab dry with paper towel.

2) Heat a large nonstick skillet over medium-high heat and mist quickly with cooking spray. Place tenderloin in skillet and sear on each side until golden brown, about 3-4 minutes total. Remove tenderloin and place in baking dish.

3) Immediately pour pineapple into hot skillet and saute for about 3 minutes, stirring once or twice as pineapple browns slightly. Meanwhile, stir together vinegar and maple syrup in a small bowl, and add to pineapple. Reduce heat to low and simmer for 1 minute.

Four: Pour pineapple-syrup mixture over tenderloin;then sprinkle with salt and pepper. Place in preheated oven and bake for 40-45 minutes, until juices are only slightly pink in the middle.

CLEAN EATING POT ROAST

• 3 to 4 pound boneless chuck roast
• 32 ounces low-sodium beef broth or stock
• 1 6-ounce can tomato paste
• 1/4 cup balsamic vinegar
• 1 tablespoon honey
• 2 teaspoons smoked (or regular) paprika
• 3 teaspoons allspice
• 2-3 large sprigs fresh rosemary
• 3 medium sized carrots, coarsely chopped
• 1 large onion, sliced thinly
• 1 to 2 pounds potatoes, diced (about 3 medium potatoes)
• Salt and pepper to taste

Instructions

1. Spray your crock pot generously with Pam or line it with a crock pot liner.
2. Pour the beef stock, balsamic vinegar, honey and tomato paste into the crock pot. Stir it together and add in the paprika, allspice, salt and pepper to taste.
3. Toss in half of the vegetables and place your chuck roast on top of everything. Toss in the rest of the vegetables and stir everything all together as best you can, making sure that the beef is mostly submerged in the broth. Top with your rosemary.
4. Set the crock pot on low and cover. Let it cook for 8-10 hours on low. If you can, check on it every so often and give it a little stir (this isn’t necessary if you are away from the house).
5. When ready, move the roast to a cutting board and slice to serve. Serve with the vegetables and juices from the meat and broth. A salad might go well here too, but we were all about meat and potatoes that night. Serves 4.