Sunday, September 28, 2014
Monday, September 15, 2014
Buffalo Cauliflower Bites
Blazing Buffalo Cauliflower Bites with a healthy probiotic Blue Cheese dip
Cauliflower it's what's for dinner :) We love love love cauliflower it is so versatile, so neutral and what I believe as Gods gift to low carb eaters. You can replace it for mashed potatoes, use it to thicken/replace cream in soups, etc etc.. and now.. chicken! What?? Come on there is no replacement for crispy fried chicken wings.
Well let me ask you this.. is it REALLY the chicken wing that you love? That almost nothing of a chicken part that you have to fight to find real meat between the bones and skin. Or is it just a vehicle for the condiments of hot sauce and blue cheese dressing? For us growing up in the upstate NY region 1 - 2 hrs from Buffalo there is nothing that can replace a true Buffalo chicken wing especially when sitting in a pub or bar with good friends! I don't expect that any bar/pub in the upstate region ever replacing the fried, crispy, easy, cheap buffalo chicken wing with a side of celery/carrots and blue cheese dressing.
But in our quest to move to cleaner eating I had to find a replacement for Chet's wing addiction. YES we have done the home version with baked chicken wings, or chicken tenders. While they are great substitutes for the fried version, I really wanted to go much cleaner and gluten free. I had seen people post about these buffalo cauliflower 'wings' on Facebook, twitter and Pinterest. I thought ohh interesting I'll try those one of these days.
Well, one of these days was in May - at my college sorority reunion. Two of my friends that I have not seen in 15 years, asked me to pick them up from the airport and then we were to meet a few others at an organic restaurant (that I never herd of in my home town) The Owl House. Low and behold they had buffalo cauliflower bites on the menu. They were out of this world.. off the hook.. SOOO yummy with none of the guilt (I'll still fit into my dress :)). I thought one of these days I'll need to make these for Chet.
Fast forward to Aug, my cheese eating vegan friend Margot - (who shared the cauliflower bites with me in May) was coming to my house to visit. Ohh so excited.. and wanted to cook some clean eats for her. She requested Buffalo cauliflower bites.. Ok so I hit the internet and blogs, then made small batches of every recipe I found and improvised. I tried regular flour, rice flour, coconut flour.. You name it.. Added buttermilk, kefir whey etc.. Rice flour was gummy and YUK.. adding almond or coconut milk didn't do it either. Ahh just right with gluten free AP flour (chick pea mix) and water. How easy!!
Next question was how to get the hot sauce on the cauliflower, some brushed it on, some poured it on. But I found that if you dunk the whole cooked flowerette into the sauce was the best way to impart the Buffalo red hot goodness :)
Blazing Buffalo Cauliflower Bites (serves 4)
1 head of cauliflower broken up into small bite sized pieces
1/2 C GF all purpose flour
1/2 C water
1/2 tsp garlic powder or granules
Live salt and pepper
dash of turmeric (optional)
Hot sauce
1 tsp butter melted (or for a vegan option use Earth Balance butter substitute - I always use butter except when Margot comes)
1/2 C hot sauce
Instructions
Preheat the oven to 450 degrees.
Whisk together in a small bowl the flour, water, salt, pepper and garlic and turmeric. Let sit for a few minutes for the flour to absorb the water. The batter will be thin.
Dip each cauliflower piece in the batter and coat well. Shake off excess and place on a lightly greased baking pan.
Bake for 10 minutes or until the batter hardens. Carefully flip each one and bake for 5 minutes longer.
While cauliflower is baking melt the butter in a small glass bowl or measuring cup and stir in the hot sauce to combine.
Place each piece of cooked cauliflower in the sauce to coat and shake off excess. Place back on the baking pan and bake for about 5 - 10 minutes or until the sauce is absorbed.
Remove from oven and let cool.
Arrange on plate with Blue cheese dip. For added blue cheese flavor sprinkle blue cheese crumbles on top of the bites with a touch of sriracha
Probiotic Blue cheese dip - Not Vegan :)
1/2 C greek yogurt (or kefir cheese)
1 tbs mayo (optional) - I only add when company is coming
1 green onions chopped - use both green and white
1 small garlic clove - finely minced (or for a more subtle garlic flavor smash 1 roasted garlic clove)
2 oz blue cheese crumbled - I use Roquefort
Live salt and pepper
In a small bowl combine blue cheese, yogurt and mayo adding chopped green onions and garlic. Mix and add salt and pepper to taste. Chill while the cauliflower is baking and try not to eat it all before the cauliflower is done :)
Enjoy your clean eats!!
Well let me ask you this.. is it REALLY the chicken wing that you love? That almost nothing of a chicken part that you have to fight to find real meat between the bones and skin. Or is it just a vehicle for the condiments of hot sauce and blue cheese dressing? For us growing up in the upstate NY region 1 - 2 hrs from Buffalo there is nothing that can replace a true Buffalo chicken wing especially when sitting in a pub or bar with good friends! I don't expect that any bar/pub in the upstate region ever replacing the fried, crispy, easy, cheap buffalo chicken wing with a side of celery/carrots and blue cheese dressing.
But in our quest to move to cleaner eating I had to find a replacement for Chet's wing addiction. YES we have done the home version with baked chicken wings, or chicken tenders. While they are great substitutes for the fried version, I really wanted to go much cleaner and gluten free. I had seen people post about these buffalo cauliflower 'wings' on Facebook, twitter and Pinterest. I thought ohh interesting I'll try those one of these days.
 |
| Who needs Wings? |
Fast forward to Aug, my cheese eating vegan friend Margot - (who shared the cauliflower bites with me in May) was coming to my house to visit. Ohh so excited.. and wanted to cook some clean eats for her. She requested Buffalo cauliflower bites.. Ok so I hit the internet and blogs, then made small batches of every recipe I found and improvised. I tried regular flour, rice flour, coconut flour.. You name it.. Added buttermilk, kefir whey etc.. Rice flour was gummy and YUK.. adding almond or coconut milk didn't do it either. Ahh just right with gluten free AP flour (chick pea mix) and water. How easy!!
Next question was how to get the hot sauce on the cauliflower, some brushed it on, some poured it on. But I found that if you dunk the whole cooked flowerette into the sauce was the best way to impart the Buffalo red hot goodness :)
 |
| So easy!! |
 |
| Battered and ready for the oven |
Blazing Buffalo Cauliflower Bites (serves 4)
1 head of cauliflower broken up into small bite sized pieces
1/2 C GF all purpose flour
1/2 C water
1/2 tsp garlic powder or granules
Live salt and pepper
dash of turmeric (optional)
Hot sauce
1 tsp butter melted (or for a vegan option use Earth Balance butter substitute - I always use butter except when Margot comes)
1/2 C hot sauce
Instructions
Preheat the oven to 450 degrees.
Whisk together in a small bowl the flour, water, salt, pepper and garlic and turmeric. Let sit for a few minutes for the flour to absorb the water. The batter will be thin.
Dip each cauliflower piece in the batter and coat well. Shake off excess and place on a lightly greased baking pan.
Bake for 10 minutes or until the batter hardens. Carefully flip each one and bake for 5 minutes longer.
While cauliflower is baking melt the butter in a small glass bowl or measuring cup and stir in the hot sauce to combine.
Place each piece of cooked cauliflower in the sauce to coat and shake off excess. Place back on the baking pan and bake for about 5 - 10 minutes or until the sauce is absorbed.
Remove from oven and let cool.
Arrange on plate with Blue cheese dip. For added blue cheese flavor sprinkle blue cheese crumbles on top of the bites with a touch of sriracha
1/2 C greek yogurt (or kefir cheese)
1 tbs mayo (optional) - I only add when company is coming
1 green onions chopped - use both green and white
1 small garlic clove - finely minced (or for a more subtle garlic flavor smash 1 roasted garlic clove)
2 oz blue cheese crumbled - I use Roquefort
Live salt and pepper
In a small bowl combine blue cheese, yogurt and mayo adding chopped green onions and garlic. Mix and add salt and pepper to taste. Chill while the cauliflower is baking and try not to eat it all before the cauliflower is done :)
Enjoy your clean eats!!
Sunday, September 14, 2014
Shaved Fennel Salad
Shaved Fennel Salad over greens
Following my love for beets comes fennel. It is so sweet and crunchy with a hint of anise flavor. I love it roasted with a lil EVOO, salt and pepper for a quick side dish. But better yet marinated in a citrus dressing with apple over baby greens. Like the beet salad this dish pairs well with clementines, seeds or nuts, pomegranate seeds, goat, feta or blue cheese.
Fennel is a member of carrot, parsley, dill and coriander family. It is high in potassium and other heart healthy vitamins and minerals. More on the benefits of fennel. So stay heart healthy and eat more fennel :)
Fennel Salad (Serves 4)
1 fennel bulb trimed (save fronds)
1 crisp apple (I like Granny Smiths)
2 - 4 clementines
pomegranate seeds
Pepitas or toasted walnuts
2 - 4 oz goat, feta or blue cheese
1 bag of mixed greens
Citrus Dressing
1 Lemon juiced and zested (~1/4 c juice)
1/4 small vidalia onion or 2 shallots finely minced
1/4 c good quality extra virgin olive oil (1 generally mix it up and use 1/2 EVOO and 1/2 other nut or seed oil that I have in the house ie walnut or almond oil)
1 orange juiced and zested (~1/4 c juice) - you can substitute 2 Tbs of flavored vinegar and 1 - 2 tsp honey but the OJ really makes the salad pop
2 Tbs Apple cider vinegar (or white wine vinegar)
1 Tbs dijon mustard
Live salt and pepper
For the dressing -
Zest the lemon and orange into a small bowl, then juice the lemon and orange and pour into bowl. Add the vinegar and whisk. Add the minced onion and dijon mustard and whisk. While whisking slowly add the oil to the bowl. The mustard will help bind the acid and oil so the dressing will be creamy vs a traditional vinaigrette that separates. Once combined add salt and pepper to taste. Be generous with the salt. This can be made a few days in advance and keep in the fridge. Shake up to combine before serving.
Marinated fennel and apple
Slice the fennel on a mandolin of coarsely chop with a knife. Core the apple (peal if you prefer I generally don't) and cut into match stick size pieces. Combine the fennel and apple with ~ 3 Tbs of dressing or more, making sure you coat all the pieces. TIP this is important as both the fennel and the apple will oxidize if it is not covered with an acid like the lemon juice from the dressing. You can make this a few days in advance as the citrus keeps the fennel and apple crisp.
To make the salad -
Place the greens in a large salad bowl and combine ~2 Tbs per serving of salad dressing. Don't over dress the greens as you want the salad to be light and not loaded down with dressing. A little will go a long way. Portion out the greens amongst 4 plates.
Peal the clementines and break up into sections cutting each section in half. Place on the greens.
Scoop ~ 1/4 c of the fennel/apple mixture on the dressed greens
Top with pomegranate seeds and pepitas and dot each plate with ~ 1 oz of cheese and serve.
Enjoy your heart healthy clean eats!!
Following my love for beets comes fennel. It is so sweet and crunchy with a hint of anise flavor. I love it roasted with a lil EVOO, salt and pepper for a quick side dish. But better yet marinated in a citrus dressing with apple over baby greens. Like the beet salad this dish pairs well with clementines, seeds or nuts, pomegranate seeds, goat, feta or blue cheese.
 |
| Fennel Salad |
 |
| Fennel Salad w Goat cheese |
Fennel is a member of carrot, parsley, dill and coriander family. It is high in potassium and other heart healthy vitamins and minerals. More on the benefits of fennel. So stay heart healthy and eat more fennel :)
Fennel Salad (Serves 4)
1 fennel bulb trimed (save fronds)
1 crisp apple (I like Granny Smiths)
2 - 4 clementines
pomegranate seeds
Pepitas or toasted walnuts
2 - 4 oz goat, feta or blue cheese
1 bag of mixed greens
Citrus Dressing
1 Lemon juiced and zested (~1/4 c juice)
1/4 small vidalia onion or 2 shallots finely minced
1/4 c good quality extra virgin olive oil (1 generally mix it up and use 1/2 EVOO and 1/2 other nut or seed oil that I have in the house ie walnut or almond oil)
1 orange juiced and zested (~1/4 c juice) - you can substitute 2 Tbs of flavored vinegar and 1 - 2 tsp honey but the OJ really makes the salad pop
2 Tbs Apple cider vinegar (or white wine vinegar)
1 Tbs dijon mustard
Live salt and pepper
For the dressing -
Zest the lemon and orange into a small bowl, then juice the lemon and orange and pour into bowl. Add the vinegar and whisk. Add the minced onion and dijon mustard and whisk. While whisking slowly add the oil to the bowl. The mustard will help bind the acid and oil so the dressing will be creamy vs a traditional vinaigrette that separates. Once combined add salt and pepper to taste. Be generous with the salt. This can be made a few days in advance and keep in the fridge. Shake up to combine before serving.
 |
| Citrus dressing |
Marinated fennel and apple
Slice the fennel on a mandolin of coarsely chop with a knife. Core the apple (peal if you prefer I generally don't) and cut into match stick size pieces. Combine the fennel and apple with ~ 3 Tbs of dressing or more, making sure you coat all the pieces. TIP this is important as both the fennel and the apple will oxidize if it is not covered with an acid like the lemon juice from the dressing. You can make this a few days in advance as the citrus keeps the fennel and apple crisp.
 |
| Marinated Fennel and Apple |
 |
| Mandolin with Fennel Bulb |
To make the salad -
Place the greens in a large salad bowl and combine ~2 Tbs per serving of salad dressing. Don't over dress the greens as you want the salad to be light and not loaded down with dressing. A little will go a long way. Portion out the greens amongst 4 plates.
Peal the clementines and break up into sections cutting each section in half. Place on the greens.
Scoop ~ 1/4 c of the fennel/apple mixture on the dressed greens
Top with pomegranate seeds and pepitas and dot each plate with ~ 1 oz of cheese and serve.
Enjoy your heart healthy clean eats!!
Sauteed Beet Greens
Beet Greens the other super food
When I buy beets I always try to get them with their greens as I love the greens sauteed. It is super easy and a great way to use all of the beet. I started eating a lot of beet greens when I was trying to limit the amount of cruciferous vegetables we were eating, due to the issues with my thyroid. What is a cruciferous veggie? Well the cabbage family - Broccoli, Cauliflower, Spinach, Brussels Sprouts, Cabbage, Kale, Bok choy, Mustard (see the link above for the entire list).. YES all of my favorite veggies, which I try to limit to just once or twice a week vs every day like I was before. They have been known to inhibit thyroid functions. So enter beet greens (you can also use Swiss chard).
These are so easy I'm not sure it even needs a recipe, but I wanted to add it to my blog so I can link back to it when someone asks about them.
Sauteed Beet Greens
1 - 2 bunches of beets with greens
1 small onion chopped or diced
2 - 3 garlic cloves minced (or more if you are like me.. I love lots of garlic)
1 tsp sauteing olive oil or coconut oil
Live salt and pepper
dash of turmeric (optional but it will aid in reducing inflammation so I add it to everything I can)
Cut the root of the beet from the greens, place greens and stems in a large mixing bowl filled with water. You must wash the greens very very well to get out all the sand and grit. It sticks to all the nooks and crannies of the leaves and stems. I was and rinse them numerous times. Nothing worse than taking a big bite of the greens and tasting grit. YUK!! Remove the greens from the stem by holding the stem in one hand and the leaf in another and pulling the leaf off and away from the stem. You may have some of the softer stem stick to the leaf but that is ok as it will cook at the same rate as the leaf.
I spin the leaves dry in my salad spinner and pat dry with paper towel or tea towel. If the leaves are really large, I rip them with my hand into smaller chunks.
Heat a saute pan over medium high heat, place the oil in the pan. When it begins to shimmer you know it is ready. Try not to let the oil hit it's smoke point.
While the leaves are drying, I dry the stems, and chop them into 1/4 inch pieces. Chop the onion and mince the garlic.
When the pan is ready, place the chopped onion in the pan. Let them sit untouched for a few minutes. It may appear that they are burning and sticking, but you really want them to get color and caramelize, to add flavor to the dish. After they start to get color, you will want to add some salt. The salt will pull the liquid from the onions and help coat the bottom of the pan.
Once the onions are soft add the chopped stems and salt and pepper and stir. Cover and let steam for ~20 minutes or until the stalks are soft. Add minced garlic and turmeric and stir. Let cook for ~ 1 minute until the garlic becomes fragrant. Add beet greens and cover. Cook for about 5 - 10 minutes or until soft.
Mix the greens and stalks and serve.
Enjoy your fresh clean eats!!
When I buy beets I always try to get them with their greens as I love the greens sauteed. It is super easy and a great way to use all of the beet. I started eating a lot of beet greens when I was trying to limit the amount of cruciferous vegetables we were eating, due to the issues with my thyroid. What is a cruciferous veggie? Well the cabbage family - Broccoli, Cauliflower, Spinach, Brussels Sprouts, Cabbage, Kale, Bok choy, Mustard (see the link above for the entire list).. YES all of my favorite veggies, which I try to limit to just once or twice a week vs every day like I was before. They have been known to inhibit thyroid functions. So enter beet greens (you can also use Swiss chard).
 |
| I ate most of the greens before I took the pic :) |
These are so easy I'm not sure it even needs a recipe, but I wanted to add it to my blog so I can link back to it when someone asks about them.
Sauteed Beet Greens
1 - 2 bunches of beets with greens
1 small onion chopped or diced
2 - 3 garlic cloves minced (or more if you are like me.. I love lots of garlic)
1 tsp sauteing olive oil or coconut oil
Live salt and pepper
dash of turmeric (optional but it will aid in reducing inflammation so I add it to everything I can)
Cut the root of the beet from the greens, place greens and stems in a large mixing bowl filled with water. You must wash the greens very very well to get out all the sand and grit. It sticks to all the nooks and crannies of the leaves and stems. I was and rinse them numerous times. Nothing worse than taking a big bite of the greens and tasting grit. YUK!! Remove the greens from the stem by holding the stem in one hand and the leaf in another and pulling the leaf off and away from the stem. You may have some of the softer stem stick to the leaf but that is ok as it will cook at the same rate as the leaf.
I spin the leaves dry in my salad spinner and pat dry with paper towel or tea towel. If the leaves are really large, I rip them with my hand into smaller chunks.
Heat a saute pan over medium high heat, place the oil in the pan. When it begins to shimmer you know it is ready. Try not to let the oil hit it's smoke point.
While the leaves are drying, I dry the stems, and chop them into 1/4 inch pieces. Chop the onion and mince the garlic.
When the pan is ready, place the chopped onion in the pan. Let them sit untouched for a few minutes. It may appear that they are burning and sticking, but you really want them to get color and caramelize, to add flavor to the dish. After they start to get color, you will want to add some salt. The salt will pull the liquid from the onions and help coat the bottom of the pan.
Once the onions are soft add the chopped stems and salt and pepper and stir. Cover and let steam for ~20 minutes or until the stalks are soft. Add minced garlic and turmeric and stir. Let cook for ~ 1 minute until the garlic becomes fragrant. Add beet greens and cover. Cook for about 5 - 10 minutes or until soft.
Mix the greens and stalks and serve.
Enjoy your fresh clean eats!!
Sunday, August 31, 2014
Roasted Beets and goat cheese over fresh greens
For the Love of Red, White and Greens
I love love love beets. I love them roasted, pickled and my favorite over greens. I change up this recipe adding what ever fruit I have in the house (blueberries, strawberries, pomegranate seeds etc). But my traditional salad is simply a bed of baby greens, clementine wedges, pepitas and chia seeds. I like to add chia seeds and pepitas to my salads as the are loaded with antioxidants, vitamins and minerals. I highly recommend adding them to all your salads in moderation.
I generally roast up the beets the night before and keep them chilled in the fridge until ready to make the salad. You can also make the dressing the night before and just keep chilled. Then shake up to recombine.
Beet Salad (serves 4)
1 bunch of fresh beets roasted per my roasted beet recipe
2 - 4 small clementines (or 2 oranges)
1 bag baby greens
2 - 4 oz goat cheese or crumbly feta or blue cheese
4 tsp chia seeds
4 tbs raw or roasted pepitas or toasted chopped nuts
Citrus Dressing
1 Lemon juiced and zested (~1/4 c juice)
1/4 small vidalia onion or 2 shallots finely minced
1/4 c good quality extra virgin olive oil (1 generally mix it up and use 1/2 EVOO and 1/2 other nut or seed oil that I have in the house ie walnut or almond oil)
1 orange juiced and zested (~1/4 c juice) - you can substitute 2 Tbs of flavored vinegar and 1 - 2 tsp honey but the OJ really makes the salad pop
2 Tbs Apple cider vinegar (or white wine vinegar)
1 Tbs dijon mustard
Live salt and pepper
Instructions
Roast the beats per my roasted beet recipe and set aside.
For the dressing -
Zest the lemon and orange into a small bowl, then juice the lemon and orange and pour into bowl. Add the vinegar and whisk. Add the minced onion and dijon mustard and whisk. While whisking slowly add the oil to the bowl. The mustard will help bind the acid and oil so the dressing will be creamy vs a traditional vinaigrette that separates. Once combined add salt and pepper to taste. Be generous with the salt.
To make the salad -
Place the greens in a large salad bowl and combine ~2 Tbs per serving of salad dressing. Don't over dress the greens as you want the salad to be light and not loaded down with dressing. A little will go a long way. Portion out the greens amongst 4 plates.
Peal the clementines and break up into sections cutting each section in half. Place on the greens.
Scoop ~ 1/4 - 1/2 c of beets on the dressed greens
Top with chia seeds and pepitas and dot each plate with ~ 1 oz of cheese and serve.
This dish is so clean and bright. It will delight your taste buds with the sweetness of the beets and clementines and the sour of the lemon and orange juice.
Enjoy your clean eats!!
I love love love beets. I love them roasted, pickled and my favorite over greens. I change up this recipe adding what ever fruit I have in the house (blueberries, strawberries, pomegranate seeds etc). But my traditional salad is simply a bed of baby greens, clementine wedges, pepitas and chia seeds. I like to add chia seeds and pepitas to my salads as the are loaded with antioxidants, vitamins and minerals. I highly recommend adding them to all your salads in moderation.
I generally roast up the beets the night before and keep them chilled in the fridge until ready to make the salad. You can also make the dressing the night before and just keep chilled. Then shake up to recombine.
 |
| Roasted beet salad over baby greens |
Beet Salad (serves 4)
1 bunch of fresh beets roasted per my roasted beet recipe
2 - 4 small clementines (or 2 oranges)
1 bag baby greens
2 - 4 oz goat cheese or crumbly feta or blue cheese
4 tsp chia seeds
4 tbs raw or roasted pepitas or toasted chopped nuts
Citrus Dressing
1 Lemon juiced and zested (~1/4 c juice)
1/4 small vidalia onion or 2 shallots finely minced
1/4 c good quality extra virgin olive oil (1 generally mix it up and use 1/2 EVOO and 1/2 other nut or seed oil that I have in the house ie walnut or almond oil)
1 orange juiced and zested (~1/4 c juice) - you can substitute 2 Tbs of flavored vinegar and 1 - 2 tsp honey but the OJ really makes the salad pop
2 Tbs Apple cider vinegar (or white wine vinegar)
1 Tbs dijon mustard
Live salt and pepper
 |
| Citrus Dressing |
Instructions
Roast the beats per my roasted beet recipe and set aside.
For the dressing -
Zest the lemon and orange into a small bowl, then juice the lemon and orange and pour into bowl. Add the vinegar and whisk. Add the minced onion and dijon mustard and whisk. While whisking slowly add the oil to the bowl. The mustard will help bind the acid and oil so the dressing will be creamy vs a traditional vinaigrette that separates. Once combined add salt and pepper to taste. Be generous with the salt.
To make the salad -
Place the greens in a large salad bowl and combine ~2 Tbs per serving of salad dressing. Don't over dress the greens as you want the salad to be light and not loaded down with dressing. A little will go a long way. Portion out the greens amongst 4 plates.
Peal the clementines and break up into sections cutting each section in half. Place on the greens.
Scoop ~ 1/4 - 1/2 c of beets on the dressed greens
Top with chia seeds and pepitas and dot each plate with ~ 1 oz of cheese and serve.
This dish is so clean and bright. It will delight your taste buds with the sweetness of the beets and clementines and the sour of the lemon and orange juice.
Enjoy your clean eats!!
'Simple'-ly amazing roasted beets
Red Red Beets you make me feel so fine!
Beets beets beets.. what a wonderful way to naturally detox your body. These beautiful root vegetables are packed with vitamins, minerals and antioxidants. For this reason beets are used as the primary juicing source in most detox and liver cleanses. My juicing days are over but I still enjoy the benefits of beets and so should you.This recipe combines the top natural detoxing and anti-inflammatory foods - beets, lemons, parsley and turmeric but tastes AWESOME!!
If you have tried pickled beets or other roasted beet recipes and they didn't tickle your fancy, don't wrinkle your nose at this one. This is a MUST try recipe. It's simple and tastes great. You will never taste all the health benefits I promise you!!
Recipe adapted from Beachbody Ultimate Reset
Roasted beets (makes 4 ~1 cup servings)
5 – 6 medium sized beets peeled and cubed
2 tsp olive oil
Live salt
Fresh ground pepper
¼ tsp turmeric (optional for optimum detox)
2 tbs chopped parsley
1 tbs chopped fresh herbs (optional)
¼ c lemon juice
Preheat oven to 400o F. Scrub the beets well with a potato brush and dry well. Peal the beets and chop into ½ inch cubes. Place into a bowl. Drizzle the oil and stir to coat. Sprinkle lightly with salt and pepper and optional turmeric.
Place parchment paper on a baking sheet and
spread the beets in a single layer (this may seem like a lot but they will
shrink down)
Bake 20 - 30 minutes, stirring once or until
tender
Cool 5 minutes and place into a glass or non
reactive bowl.
While beets are still warm pour lemon juice over
beets and stir to coat. It may look like this is a lot of lemon juice, but trust me the juice will be absorbed by the beets and will enhance the natural sugars in the beets. Think about how lemon juice enhances berries. :)
Add parsley and herbs and toss gently.
Serve warm or chilled
Enjoy your super detoxifying and clean eats either as a side dish or my favorite.. on a mixed green salad with goat cheese.
Enjoy your super detoxifying and clean eats either as a side dish or my favorite.. on a mixed green salad with goat cheese.
 |
| Natures Detox on a plate |
Nutrition: Calories 113, Fat 5g, Carbs 17g (5 g Fiber, 11g Sugar), Protein 3g
Prep tips - Let the beets dry fully before pealing and cutting. I like to wash the beets the night before and place in the fridge to completely dry. Raw beets are not very juicy and if you keep the beets dry there will be very little juice to stain everything.
Wear disposable gloves when pealing and cutting the beets. It will protect your hands and nails from the powerful beet color.
Rinse cutting board and utensils immediately to prevent staining
Clean everyday sauteed chicken breast
Easy everyday chicken
As part of our clean eats revolution, we try and stay away from processed and pre-packaged lunch meat. For those of you who know me.. My down fall is the holy Italian trilogy (can be French also) - Wine, cheese and salame (liverwurst/foie gras) - aka nitrates, sulfates. They take me down. I love them I used to eat and drink them all the time. The Atkins diet was my favorite.. I could eat all the cheese and salami that I wished.. Ohh not so clean eats!! So long story short.. I try and stay away from deli meats in general so I am not tempted to buy that stick of Hot Sopressata with sharp provolone or asiago fresco and wolf the whole thing down. Like a salami-aholic.. Yes, so I am outed..
Anyway back to the quick chicken recipe I used to save chicken breasts for dinner, but then I attended a clean eating group where one of the guys had a vacuum sealer and would cook up the chicken for the week in per-portioned packages and have them through out the week for lunch, snack etc. BRILLIANT!! I too have a vacuum sealer.. No more lunch meat, no more precooked dead salt laden chicken strips. Make my own!! So here you have it. Not rocket science, just an Ahhh Haaa moment!! You don't need a vacuum sealer you can store the chicken in ziplock bags, but the vacuum sealer helps lock the juices in and keeps freezer burn out.
Once you taste one of your perfectly seasoned prepackaged chicken you will never buy prepackaged chicken strips again.
Nutrition 6 oz: Calories 180, Fat 2g, Carbs 0g, Protein 39g
 |
| Small batch of Everyday chicken |
Anyway back to the quick chicken recipe I used to save chicken breasts for dinner, but then I attended a clean eating group where one of the guys had a vacuum sealer and would cook up the chicken for the week in per-portioned packages and have them through out the week for lunch, snack etc. BRILLIANT!! I too have a vacuum sealer.. No more lunch meat, no more precooked dead salt laden chicken strips. Make my own!! So here you have it. Not rocket science, just an Ahhh Haaa moment!! You don't need a vacuum sealer you can store the chicken in ziplock bags, but the vacuum sealer helps lock the juices in and keeps freezer burn out.
Once you taste one of your perfectly seasoned prepackaged chicken you will never buy prepackaged chicken strips again.
Easy everyday pan seared chicken
2 – 3 lbs hormone, antibiotic free and or
organic boneless skinless chicken breast
Live Salt
Fresh ground pepper
Mr’s Dash chicken, spicy or any non salt season
mix
Olive oil spray
Organic no or low salt Chicken stock (optional
for packaging)
Place a non stick sauté pan over med high heat
and spray lightly with olive oil.
While pan is heating up, clean/cut off any
excess chicken fat and grizzle. Place the breasts on a plate (I can only
fit 3 breasts in my pan at a time). Lightly salt and pepper one side, then overly
season the breast with your non salt season mix (trust me you want to over
season these but not with salt). Patting the breast to make the seasoning
stick. Flip the breasts and repeat.
Once the pan is heated up place the breasts,
breasts side down in the pan and cook for 6 – 7 minutes. Do not touch or
move the chicken let it form a crust.
If cooking multiple batches now is the time to
season the next batch per the previous steps.
Turn the chicken making sure that if the
tenderloin is attached that it is flipped out so the center of the breast will
hit the pan. Let cooked for 6 – 7 more minutes.
Chicken is ready when a meat thermometer stuck
into the thick portion reads 160 – 165oF. (Note - I pull the
chicken at 160 as it will continue to cook as it rests) If you don’t have a
thermometer, insert a knife into the thickest part and see if the juices run
clear. Thick breasts may take up to 8 minutes per side.
When chicken is done place in baking dish and
tent with foil.
Repeat with remaining chicken until it is all
cooked. TIP – You may need to take a damp paper towel and clean out the bottom
of the pan and respray with oil. Be careful the pan is hot and using a
damp paper towel can create steam. Use a set of tongs to clean the hot pan if
steam is created.
Once all the chicken is cooked, let sit until
cool. This is where the juices set and you will begin to see the chicken
release its wonderful juices into the baking dish. You will use this juice to
keep your chicken moist. At this point you can cover and refrigerate for
packaging later.
To package – you will need a kitchen scale, ziplock bags or a vacuum sealer with bags, permanent marker
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| Cooking up a batch for the freezer |
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| Chicken cooling |
To package – you will need a kitchen scale, ziplock bags or a vacuum sealer with bags, permanent marker
Place a chicken breast on a cutting board and
slice the breasts into strips, rounds or chunks depending on your preference.
Placing the sliced chicken back into the juice to absorb the juicy goodness,
until ready to weigh out.
Continue until all chicken has been sliced.
Place a plate on the scale and begin weighing
out 2, 4 or 6 oz portions. I do both. I usually take the 4 oz and Chet has the
6 oz. Place the weighed out portions into a ziplock or vacuum bag adding some
of the juice from the pan and additional 1 – 2 tsp of chicken stock if needed.
Squeeze out the air and seal.
Continue until all the chicken is portioned out.
Label each bag and place in the fridge or freezer for later use.
Enjoy your chicken warmed up plain, over quinoa,
on your favorite salad or right out of the bag possibilities are endless!
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| All sealed up ready for the freezer |
Nutrition 2 oz: Calories 60, Fat 1g, Carbs 0g,
Protein 13g
Nutrition 4 oz: Calories 120, Fat 2g, Carbs 0g,
Protein 26gNutrition 6 oz: Calories 180, Fat 2g, Carbs 0g, Protein 39g
Harissa Spaghetti Squash with Quinoa
Spaghetti Squash meets Morocco
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| For the love of Spice |
For the love of Spaghetti squash.. Nature's gift to pasta lovers. Those chronic dieters and gluten free people like me, know and love this wonderful early fall veggie. Spaghetti squash is a great source of potassium, folate, omgea 6 fatty acid and vitamin B more. When fresh off the vine this squash needs nothing more than a spritz of EVOO, a dash of salt and fresh ground pepper. But as I build out my culinary clean eats portfolio I like to experiment with other options and not just tomato sauce. Hence spaghetti squash has become my choice to deliver the sweet and spicy flavors of Morocco. Meet Harissa!
Harissa is traditionally a hot pepper, garlic paste used to flavor meats, grains, stews etc. in Northern African and midle eastern cuisine. Harissa like Indian curry varries by the region. From a fiery red hot paste to a mild red or green 'sauce'. Harissa origins
I am still experimenting with my homemade Harissa recipes trying to take advantage of the end of summer bell pepper season. More to come on my homemade versions and our favorite splurge .. Harrisa butter.
In the mean time there are wonderful jarred versions from Mina. No added fillers and makes for a quick meal. We have tried the mild, hot and green. Hot is by far our favorite, but we like our food really hot. For those just trying Harissa for the first time, I would suggest the Mina's red mild version. (Where to find? Wegmans, - you can find it in the international section... Harris Teeter, Fresh Market it is next to the hot sauce)
So now for the marriage of harissa sauce and veggies. You can find this dish in my fridge at all times, as we use it for a snack or a quick add on for lunch. I first made this recipe when I had an open Mina jar in the fridge, some cherry tomatoes and a few red peppers that were too good to toss and not good enough for anything other than roasting. Feel free to add other roasted veggies as you have them available. I've added roasted eggplant and yellow squash for more of a Ratatouille taste. Enjoy this clean eats!!
Harissa
Spaghetti Squash with Quinoa
Harissa is traditionally a hot pepper, garlic paste used to flavor meats, grains, stews etc. in Northern African and midle eastern cuisine. Harissa like Indian curry varries by the region. From a fiery red hot paste to a mild red or green 'sauce'. Harissa origins
I am still experimenting with my homemade Harissa recipes trying to take advantage of the end of summer bell pepper season. More to come on my homemade versions and our favorite splurge .. Harrisa butter.
In the mean time there are wonderful jarred versions from Mina. No added fillers and makes for a quick meal. We have tried the mild, hot and green. Hot is by far our favorite, but we like our food really hot. For those just trying Harissa for the first time, I would suggest the Mina's red mild version. (Where to find? Wegmans, - you can find it in the international section... Harris Teeter, Fresh Market it is next to the hot sauce)
So now for the marriage of harissa sauce and veggies. You can find this dish in my fridge at all times, as we use it for a snack or a quick add on for lunch. I first made this recipe when I had an open Mina jar in the fridge, some cherry tomatoes and a few red peppers that were too good to toss and not good enough for anything other than roasting. Feel free to add other roasted veggies as you have them available. I've added roasted eggplant and yellow squash for more of a Ratatouille taste. Enjoy this clean eats!!
 |
| Harissa Spaghetti Squash over Quinoa |
(Makes 4 - 6 servings)
1 4 - 5 Lbs Spaghetti squash
1 10 oz jar Mina Harissa (Hot or Mild)
1 medium
Zucchini includes skin
1 container (~15), Cherry Tomatoes
1 Red Bell Pepper or 1 small jar of roasted red pepper
(but it is pepper season so why not roast your own)
Olive oil
Salt (I
prefer Himalayan)
Fresh ground pepper
1 cup Quinoa – yields ~4 cups cooked
2 cup water
1 – 4 raw garlic clove smashed or finely chopped
or add water roasted garlic and 1 tbs of garlic juice (optional) – See garlic
tip below
Fresh ground pepper (optional)
Heat oven to 350o F. Cut the
spaghetti squash in half and remove seeds with a spoon. Place on a baking sheet
cut side up. Spray with olive oil and lightly salt and pepper. Bake in hot oven
~40 -50 minutes until fork tender. Pull from oven and let cool until able to
handle but warm enough to heat up the harissa sauce.
Cut raw zucchini in half – removing stalk and flower
ends, place on a baking sheet cut side up. Spray with olive oil and lightly
salt and pepper. Cut the red pepper in half and deseed, place cut side down on
baking sheet. Cut cherry tomatoes in half placing cut side down on the same
baking sheet as the zucchini and pepper and lightly salt and pepper. See
cooking tips below. Cook in the same
oven as the squash for ~15 – 20 minutes. You will know the pepper and tomatoes
are done when the skin turns dark and blisters. Remove from oven let cool for a
few minutes.
To cook the quinoa – Rinse 1 cup quinoa in a
mesh strainer with small enough holes that the quinoa will not fall through. Place
quinoa in a medium pot and cover with 2 cups water, add optional fresh ground
pepper and garlic and stir. Bring to a low boil, reduce heat to medium-low, and
then cover with a tight fitting lid. Simmer covered for 14-17 minutes until most
of the water is absorbed and the quinoa is light and fluffy. Remove from heat,
fluff with a fork, and then place lid back on to steam for another 4-5 minutes. You will only use about 2 cups of the cooked quinoa.
When the squash is cool enough to handle, scrape
the flesh from the skin and place in a glass or metal non-reactive bowl. Add
jar of Harissa. Mixing gently cover to keep warm.
Using a spatula scrape the tomatoes and the
yummy caramelized juice into the bowl with the squash and Harissa.
Cut the zucchini into bit size pieces and
combine with squash and tomatoes.
During this time the pepper skin should have
steamed a bit making it easy to pull off the skin. Remove skin and cut the
pepper flesh into bit sized chunks and mix into the harissa and veggie mixture.
Place ½ - ¾ cup of cooked quinoa on a plate,
cover with ¼ of the Harissa and squash mixture.
Enjoy your fresh clean eats!
Nutrition ¼ Harissa recipe : Calories 240, Fat
7g, Carbs 45g (5g Fiber, 7g Sugar), Protein 5g
Nutrition ½ c cooked quinoa : Calories 110, Fat
2g, Carbs 20g (3g Fiber), Protein 4g
Cooking tips – I place parchment paper on the baking sheet that the pepper and tomatoes are baked on, as it helps with sticking and clean up. The liquid from the tomatoes will seep out and caramelize on the baking sheet making for yummy flavor if it has not baked onto the sheet. Also note.. you can roast the pepper in the traditional fashion, on the burner or grill. But I like to take advantage of the fact that the oven is already on.
As part of our weekly mise en place, we cook up ~ 2 cups of quinoa and an extra squash to keep in the fridge. It helps cut out time on weekly diners and lunches but also keeps good clean eats on hand for snacking. This week I roasted up eggplant, squash, quinoa and cut up cauliflower.
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| Partial batch of cooked Quinoa for the week |
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| Mise en place |
Roasted Garlic tip – I always keep both oil and water roasted garlic on hand in the fridge. It is very simple and easy to make your own. Peel a ramekin full of garlic toes, lightly salt and pepper and cover with either water or olive oil cover loosely with foil. Place the ramekin on a glass pie dish and place in oven before heating it up. Let it bake while the oven is heating up, and a bit longer ~15 – 20 minutes until the liquid is bubbling and a knife easily slips into the garlic. Pull from oven and let cool. Store garlic and juice in a small mason/jelly jar in the fridge. Will keep for weeks.
I use the garlic water (juice) to deglaze pans
or to add flavor to my quinoa etc.
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| Roasted Garlic in oil |
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