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.

CLEAN EATING TACO SEASONING

Clean Eating Taco Seasoning

Ingredients:

• 2 tablespoons ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/4 teaspoon chili powder

Directions:

1. Blend all spices in a bowl and use to season any taco meat you are cooking. Use approximately 1 tablespoon per pound of meat.
2. Note: This mix has a small amount of “kick” to it. Nothing that will set your mouth on fire, but definitely noticeable. If you want something without the kick, leave out the cayenne and add an extra 1/2 teaspoon of paprika.

CLEAN EATING SALSA

Clean Eating Cilantro Salsa

(All ingredients are an approximate measure. Adjust to your liking.)

Ingredients:

• 5-6 small-medium tomatoes
• 4 small garlic cloves (or two large ones)
• Peppers (choose the type & amount based on how spicy you like your salsa)
• Cilantro (about 1/2 cup chopped, but again, use to your liking)
• Red onion (1 large or two small)

Directions:

1. Chop all your ingredients. Be sure you chop them well. The finer you chop everything, the better texture your salsa will have.
2. Mix in a bowl and serve.

SNICKERS BAR ROLLS.... YUM!

Makes about 25 bites

What You’ll Need:

4 cups rolled oats (we used gluten-free!)
1.5 cups raw sunflower seeds
2 teaspoons cinnamon
1 cup banana chips, crumbled
1/2 cup dried blueberries
1 cup chocolate chips
1 cup sunflower seed butter (can also use peanut or almond butter!)
1/2 cup agave nectar

What to Do: 

1. Combine oats, sunflower seeds, banana chips, blueberries, cinnamon, and chocolate chips in a bowl. Add sunflower seed butter and agave and stir until well combined.

2. Refrigerate mixture until relatively firm (about 20 minutes). (If you’re extra impatient like we are, feel free to throw the mixture in the freezer for half that time!)

3. Using a teaspoon to measure, roll mixture into balls. Feeling fancy? Try rolling the finished bites in cocoa powder, cinnamon, or toasted coconut. Or just start eating them as-is. Store in the fridge (or freezer) in an airtight container!

CLEAN EATING BAKED FISH

Ingredients

• 4 tilapia filets or grouper, halibut, mahi mahi or any other fish you want to use
• 1/4 cup (EVOO) extra virgin olive oil
• 3-4 cloves garlic, minced
• 1 tsp ginger root, freshly ground
• 1 tsp paprika
• 1 tsp ground black pepper
• 1 tsp oregano
• 1 tsp thyme
• 1 tsp basil
• 1 tsp chili powder
• cayenne pepper just a pinch or more if you like it hotter

Preparation
Preheat oven to 400ºF. Line your baking pan with parchment paper. In a bowl combine EVOO, ginger root, garlic and all the dry seasonings. Dip each filet into the seasoning and place in the baking pan. If there’s left over seasoning mix then pour it over the filets in the pan and place in the oven. Bake for approximately 10 minutes or until fish is flaky.

CLEAN EATING FISH TACO'S

Clean Eating Fish Tacos

(Makes 4 small tacos)

Ingredients:

• 8 ounces raw fish (trout, salmon, tilapia, halibut, cod or shrimp)
• 1 tablespoon cumin
• 1 tablespoon chili powder
• 4 small, whole grain tortillas
• 1/2 cup grated cucumber
• 1/2 cup grated carrots
• 1/2 cup chopped napa cabbage
• 1/2 cup chopped cilantro, fresh
• 1 cup non-fat greek yogurt
• 1-1/2 tablespoon lime juice
• Chili powder to taste
• 4 clean tortillas 

Directions:

1. Rub 1 large fish fillet with cumin and chili powder.
2. Cook in pan sprayed with olive oil.
3. While the fish is cooking, grate the carrots and cucumber, and chop the cabbage and cilantro. Set aside.
4. Break fish into small pieces and divide into 4 small whole grain tortillas.
5. Make the sauce by mixing the yogurt with the lime juice and chili powder.
6. Top each taco with yogurt sauce.
7. Sprinkle on the cucumber, cabbage and carrots. Top off with the cilantro.

BAKED PARMESAN TOMOATO'S

INGREDIENTS

• 4 tomatoes, halved horizontally
• 1/4 cup freshly grated Parmesan cheese
• 1 teaspoon chopped fresh oregano
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 4 teaspoons extra-virgin olive oil

1. Preheat oven to 450° F.
2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

HONEY LIME SKEWERS

Ingredients

• 3 tablespoons soy sauce
• 2 tablespoons honey
• 1 tablespoon vegetable oil
• juice of one lime
• 2 garlic cloves, minced
• 1-2 teaspoon Siracha
• red pepper flakes, to taste
• 2 tablespoon cilantro
• 1 pound skinless, boneless chicken breasts

Instructions

1. In a small bowl, combine your ingredients, through the cilantro. Mix thoroughly.
2. Pour marinade over chicken breasts and turn to coat. Cover and allow to marinate for at least 1 hour.
3. Grill on medium high heat for 6 to 8 minutes per side, until juices run clear.

A new look at sweet potatoes

Ingredients

6 large sweet potatoes, washed and quartered lengthwise
3 tablespoons olive oil
3 tablespoons honey
3 tablespoons lime juice
1 teaspoon finely grated lime zest
1 teaspoon salt
1 teaspoon freshly ground black pepper

Nutrition Facts

Per serving: 153 calories, 4 g fat (0.6 g saturated), 28 g carbohydrates, 2.2 g protein, 3.6 g fiber, 272 mg sodium (12% Daily Value).

Directions

1. Preheat oven to 375˚F.

2. Combine potatoes and olive oil and spread in an aluminum foil-lined baking sheet. Bake for 30 minutes.

3. Combine honey, lime juice, and zest. Pour over potatoes, add seasonings, and gently toss. Bake for an additional 10 minutes or until tender. Broil for 2 more minutes to caramelize. Serve warm. Can be cooled, refrigerated, and reheated the next day.

CLEAN EATING HOMEMADE MAYO

YUMMY CLEAN EATING MAYO

• 2 egg yolks (free range and very fresh eggs)
• 2 T red wine vinegar
• 1 T lemon juice
• 2 t Dijon mustard
• 1 t salt
• 3 cloves of garlic crushed (totally optional)
• a pinch or 2 of Stevia
• black pepper (as much as you like)
• 500ml / 2 cups of olive oil

In the food processor briefly blend the eggs, vinegar, lemon, garlic, sugar and mustard.  With the blade running slowly add the olive oil in a slow stream until it has all emulsified.  Check the taste and add the salt and pepper and any other seasoning you may like.  If it is very thick add a tablespoon or 2 of warm water to thin it down.

Clean Eating Cilantro Lime Honey Dressing

Cilantro Lime Honey Dressing

 Print This Recipe
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Ingredients:
1 jalapeno, chopped and seeded if you don’t want it spicy
2 cloves garlic, chopped or crushed
1/4 cup fresh lime juice,1 or 2 large limes depending on how juicy they are
2 tsp balsamic vinegar
1/3 cup honey
1/4 tsp cumin
1 handful cilantro leaves, about a 1/4 cup…try not to use the stems it will make it taste soapy
Salt to taste, about 1/2 tsp
1/2 cup canola or olive oil

Directions:
Step 1: Place all ingredients except cilantro and oil in blender, pulse until well blended, add cilantro and pulse a few more times
Step 2: With blender on, slowly pour in oil until mixture maintains a dressing like consistency. (If using a food processor, start by pulsing the jalapeno and garlic before adding liquid.) Makes about 1 cup.
Serve: or over a salad, use as a marinade for chicken or come back for my next post and I’ll show you what I made with it.

Black Bean Burgers...yum!

Ingredients

• 1 small onion, finely diced
• 7 tbsp olive oil
• 2 tsp minced garlic
• 2 (15.5 oz) cans black beans, drained and rinsed
• 2 tbsp chopped fresh cilantro
• 1 egg, lightly beaten
• 1/2 tsp salt, plus more to taste
• 1/2 tsp freshly ground black pepper
• 1/2 tsp ground cumin
• 1/2; tsp ground coriander
• 2 tsp hot sauce
• 1/2 cup all-purpose flour
• 2 tbsp Creole seasoning

How to Make It
1.) Cook onion with 1 tbsp olive oil in saute pan until lightly caramelized. Add garlic and cook 30 seconds more.

2.) In a bowl, mash beans with back of a fork until smooth. Stir in cooled onion mixture, cilantro, egg, salt, pepper, cumin, coriander, and hot sauce. Mix well.

3.) Shape into patties and dust with flour and seasoning.

4.) Heat remaining oil in a nonstick skillet. Cook patties until golden on both sides.

5.) Optionally, top with tomatoes, sour cream, or guacamole.

Nutritional Breakdown
Per serving
Calories: 391
Protein: 16 g
Carbs: 46 g
Fat: 16 g
Fiber: 11 g
Serves 4

Added Tips
— If the bean mixture is too soft to form into patties, let it cool for 10 minutes.

— To make Emeril's classic Creole seasoning, mix together 2 1/2; tbsp paprika, 2 tbsp salt, 2 tbsp garlic powder, and 1 tbsp each black pepper, onion powder, cayenne pepper, oregano, and thym

Cauliflower Poppers

	1 head(s) (medium) uncooked cauliflower
	1/2 tsp ground cumin
	1/2 tsp chili powder, or more to taste
	1/2 tsp table salt
	1/2 tsp black pepper

Instructions

• Preheat oven to 400°F. Coat a baking sheet with cooking spray.
  
• Cut cauliflower florets into bite-sized pieces (there should be about 4 cups). Place cauliflower in a medium bowl and add cumin, chili powder, salt and pepper; toss well to coat.
  
• Spread cauliflower on prepared baking sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes. Yields about 1/2 cup per serving.

Italian Sliders!

INGREDIENTS:

• Olive oil cooking spray
• 1 lb lean ground turkey 
• 2 cloves garlic, minced
• 1 egg white
• 1/4 cup minced yellow onion
• 1/4 cup minced roasted red bell peppers (packed in water and drained)
• 2 tsp Italian seasoning 
• 1/2 tsp sea salt
• 1/4 tsp fresh ground black pepper
• 1/2 cup natural jarred marinara sauce
• 1/2 cup shredded part-skim mozzarella cheese 
• 24 cocktail-size whole-grain pitas or buns, split, toasted lightly if desired

INSTRUCTIONS:

1. Preheat oven to 400°F. Line a large, rimmed baking sheet with foil and mist with cooking spray.
2. In a medium mixing bowl, combine turkey, garlic, egg white, onion, bell peppers, Italian seasoning, salt and black pepper. Gently mix until combined. Using a spoon or small scooper, form into patties about 1 scant tbsp each, making about 24 sliders; place on sheet. (MAKE AHEAD: Prepare patties up to one day in advance, wrap tray in plastic wrap and refrigerate.)
3. Transfer to oven and bake for 10 minutes. Remove from oven and flip patties over. Bake for 5 more minutes. Remove patties from oven; spoon marinara over each patty and sprinkle each with cheese, dividing evenly. Switch oven tobroiler setting on high, return to oven and broil for 4 to 5 minutes, until cooked through and cheese is bubbling. Using a fork or tongs, transfer each patty into a pita or bun

1 (10.5 ounce) can beef broth

3 diced tomatoes 

2 jalapeno peppers chopped

1 sweet onion, chopped 

4 cloves garlic, minced 

2 pounds Steak 

2 tablespoons ground cumin 

2 tablespoons chili powder 

2 teaspoons salt 

2 teaspoons freshly cracked black pepper 

In small bowl, combine the cumin, chili powder, salt and black pepper.

Sprinkle the spice mixture over the beef so that it is evenly coated and place in the crock pot Prepare all veggies by cleaning and chopping them. Place them in the crock pot.

Add Beef Broth and cook on low for 8 hours or high for 4 hours.

Shred the meat with 2 forks and drizzle with some of the braising liquid to keep the meat moist. Cover until ready to serve with whole wheat or ezekial tortilias or over lettuce leaves! 

Yum!