Gotta Have it.... Almond Joy Smoothie!!! (Plus a Meal Plan!)

I skipped a week! Did you miss me?  I did it for a very good reason though (the WHY comes later.... keep reading!)  I have found myself struggling to stay on track with clean eating.  A cheat here, one little non-clean snack there... and it soon was adding up.  Adding up to pounds.  Which was just irritating me to no end.  A couple years ago when I lost 30 pounds on clean eating, I got rid of all my clothes from the "before" me.  Since I didn't want to have to start buying in that size again, when I realized how badly the pounds were creeping up I decided I just really needed to get serious again!

Besides eating some non-clean foods (processed, mostly.... boo!) I was also trying to introduce new eating plans into my lifestyle.  I don't know why I did that, since clean eating works for me, but I did... and I think some of that may have contributed to the changes.  I played around with low carb, even super low carb (keto-ish), and some other things.  But recently I was thinking about how easy it was (for me) to drop weight while eating frequently and enjoying really good food, the clean eating way.  And so I decided to go back to the very beginning.

I dug out the first two books I read on the subject.  One is more of a recipe book but it gave me some good meal plan ideas too -- "Try-it-Diet: Eating Clean." And the other one, "Just The Rules," was written by Tosca Reno who I guess is something of a legend in the clean eating world.  If you are stuck for how to get started, I really recommend both books. They helped me understand clean eating and get my start, so why not go back there and do my Restart?!  So here I am ... restarting.  Join me if you like.

And now the reason I skipped a week....  I want to start bringing you, at least occasionally, but maybe not weekly, meal plans again.  So I took a week off to log my own meals and snacks.  You may not want to eat what I eat, and that is perfectly fine.  I may note some alternatives to help you out though. The main thing to remember is always pair a protein with a complex carbohydrate.  So a tablespoon of no sugar added peanut butter (or other nut butter) with an apple for a snack, or an egg with a whole wheat English muffin for breakfast. The strict clean eaters often avoid wheat.  I don't eat a lot of it, but I will eat it when there are no added sugars, and always in moderation.

So all that to bring you this!!!!!

If you need any of these recipes, browse my blog.  If you don't find them, leave a comment and I will provide you with the one you want.

Almond Joy Smoothie
1-1/2 cups unsweetened vanilla almond milk
1/2 cup coconut milk
2 T unsweetened cocoa powder
2 T almond butter
2 medjool dates, pitted
1/2 banana (frozen)
1 or 2 cups ice

Blend together all ingredients, adding ice a little at a time until desired consistency.


*The sausage and peppers isn't clean but a friend made it and gave me some.  I just love sausage and peppers so figured a little won't hurt me!  It's all about moderation.

What are you eating this week?  Whatever it is, Keep it Clean!!

Confessions of a Clean Eater

'Tis the season!  Labor Day has only just passed and already we are seeing all the great holiday recipes floating around the internet.  On your Facebook news feed, on Pinterest.  It's hard to look away sometimes, isn't it?  Soon and very soon, I will post some great holiday treat recipes, but for now please let me share with you why you may want to avoid all those sugar filled recipes clouding your view....

I am just going to be straight up about this.  If we don't all stop eating so much processed junk, we are going to wear our parts out way before their time!  I know we can get new knees and hips.  There are lots of meds we can take to combat hypertension, diabetes, and heart issues.  But wouldn't it be great to go into our old age without any of that or at least less of it?  I know that not everyone's issues and ailments, whatever they may be, are food related.  But I do know that we can do a better job of taking care of our bodies so that at least perhaps less medical intervention is required.  I personally know people who have been able to stop taking many or all of their medicines (with their doctor's okay) because they chose a clean eating lifestyle.  I'm sure no doctor, or any medical professional (although I did stay at a Holiday Inn once), but from my own personal experience I know how much better I feel in general when I focus on eating whole foods.

My knees have been a problem for me for a very long time.  And my hips have let me know they are not much happier.  I don't know if I will be able to avoid replacements forever, but I knew a long time ago that I didn't want to go down that road any sooner than absolutely necessary.  So two years ago I finally made shedding some weight a top priority.  All it took was a switch to clean eating.  Foods as close to their original form as possible, and no white flour or sugar.  I started subbing in stone ground whole wheat flour, coconut sugar, honey, blackstrap molasses, and dried fruits.

After a couple of years though I found that I had stalled, and even started picking up a few pounds again.  No.  We are not going down that road again!  You see, even clean treats are still treats, and I kind of lost sight of that I think.  So lately, and here is that big confession you have been waiting for, just since about Labor Day actually, I started paying more attention to my carb intake.  Now I know I always say the beauty of clean eating is that you really don't have to count anything.  And that is generally true.  But I just felt that I had gotten off track a bit so I wanted to start monitoring things more closely for a while.  I finally decided to give in and start using myfitnesspal app.  This really takes the work out of keeping track of things!  So at least it's been easy to break down and accept some help.  And boy howdy have I gotten some help!  This little tool is so cool!

As far as limiting my carb intake, it really has been mostly about limiting treats and increasing my protein.  And I truly have not felt hungry!  There is nothing worse than "dieting" and craving what you cannot have.  It just hasn't been the case.  And, to be clear, I am not going to low carb forever, nor am I going to track forever.  I am way too lazy for all that.  But for now, it is helping me return to my fighting weight and that is making me happy.

As I have traveled the low carb path I have found lots of amazing and oh yes so easy recipes to help me through!  Please allow me to share some favorites!

Meatballs ready to go in the oven!

First up, the ab-fab can't be beat meatballs alla parmigiana.  Holy moley, Batman, there is no denying these are the best meatballs I have ever had. Truly, madly, deeply!  I am lovin' these meatballs.  I had them for supper one night and for lunch the next two days.  I was sad when they were gone!  I put them together with my go-to marinara sauce and this meal was the bomb!!!

And they really didn't take that long to make and bake.  You can fry them in a pan or bake them in the oven.  I kind of combined the two methods so they would brown a bit more.  So amazing.



The quickest and easiest thing I have "discovered" is caprese salad.  I have had it before, but for some reason it has really hooked me lately.  And, in keeping with most things I do, it  is so easy!  Slice some fresh mozzarella, top with slices of fresh tomato, throw on some fresh basil, and drizzle a little olive oil over it.  MR likes a bit of sea salt sprinkled over the top as well.  Lunch in a minute!!!

Okay, and one more before I tempt you with a treat...  This soup was yet again very easy, and I love love love it!  Now don't let the name put you off.  I am not a gourmet cook so some combinations sounds odd to me, but this pumpkin chipotle soup was another winner.  (I have kind of been on a roll this week for finding great recipes!)  I actually made it the day before because it makes my life easier to prepare on the weekend as much as possible and then reheat during the week. I was concerned that the cream would not reheat well but I was oh so mistaken.  We just heated it slowly and stirred occasionally.  Quite good!  Quite good!  Doesn't taste pumpkinny (new word I just made up) but that chipotle gives it a great kick!

And now that treat I promised you!  I have been really really good for about three weeks, feeling even better than before, and shedding some weight, so yes I made a treat last night!  Remember moderation!  But these coconut chocolate bars will not totally ruin any progress you have made, that's for sure.  Minimal ingredients and you can sub whatever granulated sweetener you prefer.  I did use Stevia this time but may try coconut sugar next time.  These are not super sweet at all, but definitely allow you to feel just a little decadent!

Tonight I am using leftover grilled chicken to make pesto chicken salad. I haven't actually tried this recipe yet but I think it sounds so good!  I will forego the bread and put it on Romaine lettuce.  MR will enjoy some sourdough with this.

What are you eating today?  Whatever it is, Keep it Clean!

Frozen Pumpkin Pie Chai-Ccino!

Found on Low Carb Keto Recipe Club Facebook page
Michelle Bailey was the original poster

Frozen Pumpkin Pie Chai-ccino

1 cup unsweetened vanilla coconut almond milk
1 pumpkin spice tea bag
1 chai tea bag of your choice
1/4 tsp pumpkin pie spice
1/4 t cinnamon
1/2 tsp maple extract
1/4 tsp vanilla
1/2 cup frozen canned pumpkin (freeze in an ice cube tray for better blending)
1/3 cup mascarpone cheese
3 Tablespoons pecan butter (you can substitute almond butter)
1/2 cup coconut cream skimmed from the can and frozen (freeze in ice cubs trays)
remaining cream from coconut can for whipping
Sweetener to taste. (I used 2T of salted caramel sugar free Torani syrup)

Steep tea bags in almond milk for 10 minutes and then chill. Remove bags. To a blender add coconut cream, mascarpone, spices and extracts, pecan butter, pumpkin and sweetener and then milk/tea mixture and blend well. Served with whipped coconut cream and dust with cinnamon or pumpkin pie spice.

I found this recipe on Facebook and did my best to turn it into a Pin directly from the site, but it just wasn't happening.  I have copied it here, including the picture, made a few edits that do not change the recipe, and tried to give all credit to the original poster and original site.  I always want to give credit where it's due!

A Piece of the Puzzle - Plus Parmesan Chicken!

Part of the reason I write this blog is to share recipes.  The other part is to encourage others to adapt a clean eating lifestyle.  I read and share lots of information with you, with my friends on Facebook, Twitter, anywhere.  Some of what I read discourages me a little because I am concerned that it is discouraging you.  I know that it isn't always easy to go "all in" on a new eating plan.  And some of what I read makes it sound like you have to only eat organic, cage free, grass fed, pastured but not pasteurized, living on a hilltop, singing songs from the Sound of Music chickens, beef, pigs, and almond trees.

That is just NOT TRUE.  Is it ideal to eat organic?  Probably. Is it best to eat grass fed beef?  I think so.  But is it absolutely necessary to a healthier you?  Nope.  The fact is, in some areas it's harder to find those sources.  For some people, it's just not affordable right now.  (Once you get your whole family eating like this though, you don't have to buy "their food" and "my food" so it does start to balance out.)  It would be great if you could start moving in that direction, but don't let it stop you!

Another piece of this puzzle is... do you have to go all in right from the start?  Nope. Nope.  Nope.  That's how I did it, because that's how I tend to do a lot of things.  But if it's easier for you to start with eliminating one thing, like sugar, then start there.  Next switch from white flour to whole wheat.  Then start to think about making one meal from scratch, if you don't already do that.  Then another, and another.  Baby steps!!  If you go out to eat a lot, start thinking about how you can make that meal at home.  Not only will it be healthier, but it will save you a lot of money that you can spend on organic The Hills Are Alive chicken eggs!

Caprese salad, dill pickles, Parmesan chicken

You don't need to know everything there is to know about clean eating either.  As you go, you can read and learn.  But start out just by reading labels.  Does it have less than five ingredients (as a general rule)?  Can you pronounce all the ingredients?  Can you honestly define all those ingredients?  If so, then it's likely something you can eat.  Or just buy one ingredient foods.  Chicken.  Egg. Beef.  Apple.  Green Bean (two words, one ingredient... BONUS!).  Don't get hung up on the new ingredients you will start to see in recipes. Coconut sugar, whey protein, blackstrap molasses.  These are things you can add later as you get more comfortable with clean eating and clean cooking.

Another thing!  Very important.  Don't focus on what you can't eat.  Focus on what you can!  There are lots of "can" foods out there.  One thing I tell people is that if there is a food you must have, I can usually find a clean substitute for it.  Some of my friends make a game of it, I think, to try to trip me up.  But so far, I am still winning!  And so are they because they are trying these new ways to make things.

The picture on this blog is a quick supper I threw together last night because we were out a little late.  Dill pickles.  A little Caprese salad (just a slice of tomato, a slice of fresh mozzarella, and some fresh basil, drizzle a little olive oil over that).  And leftover Parmesan chicken.  You didn't think I'd leave you without a recipe, did you?  Check it out!  Quick and easy!!!

Parmesan Chicken

2 lbs chicken tender
1 cup grated Parmesan cheese
3 T Italian seasoning blend
1 t chili powder
salt & pepper to taste
1/4 cup butter, melted

Mix together Parmesan, Italian seasoning, chili powder, salt, and pepper.  Dip chicken in butter and then roll in Parmesan mix.  Lay on parchment lined baking sheet.
Bake at 350 for 30 minutes.

Whatever you are eating today, let's Keep it Clean!

Oh I Get by with a Little Help From My Friends

I tend to be a little hard headed.  I think I can figure it out all on my own.  And I hate counting and keeping track of my food.  That's one reason clean eating has been so great for me.  For the last couple of years, all I had to do was make sure what I was eating was clean.  Fresh and as close to its original form as possible.  No white flour, no sugar, no processed foods.  And that really worked for me for a long time.  Pretty quickly after changing to this lifestyle I shed about 30 pounds.  This summer I seemed to get off track somehow, and picked up a few pounds.  And that just annoyed me to no end because I couldn't figure out what was different.

So I finally caved in and got the MyFitnessPal app.  Man, I hate it when I allow my hard-headedness to take over... because if I'd done this sooner... well, who knows?  But I think I'd have gotten myself back on track a lot sooner!  There is a little time spent to get your recipes in it. But since I tend to eat a lot of the same things, once it's done, it's done!  And, frankly, I think the credit it gives you for exercise is pretty overblown.  But I just ignore the exercise credit and focus on the numbers I am interested in.  Of course, I will have to add an occasional recipe, but I am actually kind of enjoying that part.

I started using the app about a week ago, and I am already back to losing.  And even though I don't really pay attention to the exercise credit, I do feel a little guilty if I can't log any or enough exercise.  Yesterday was rain, rain, rain, and the Grandparent is with us, so the best we could do was meander around the mall.  Well, at least we got a little movement in.  Today is nice and sunny so hoping for a lot more opportunities to get outside and move it, move it!

All that just to say -- I really recommend you use some kind of an app to help you stay on track.  With all the other things we have to do every day, it's nice to have a little help, isn't it?  But of course no post would be complete without a recipe, would it?  So here's a healthier version of Pumpkin Spice Latte from mariamindbodyhealth.com. (Please ignore the typo!  Ack!)  I know it's hard to resist those treats, so let's at least Keep it Clean!

Caramelized Figs

I picked up a couple of pounds of fresh figs yesterday... without any idea what I was going to do with them!  For a planner like me, that is kind of unusual.  But they just looked so beautiful, I couldn't go home without them.  I ate a couple with a piece of cheese.  What a wonderful snack!

This morning I woke up way too early.  MR said he will be making blueberry pancakes, but as I sat in the kitchen enjoying my morning cuppa, the figs kept calling my name.  So I made breakfast!  The pancakes will have to wait.

Caramelizing figs is quick and easy.  And you can keep them in the fridge for a couple of days too.

Caramelizing Figs

Caramelized Figs and Greek Yogurt

1/2 pound fresh figs, cut in half, stems removed
1 TBSP honey
2 cups Greek yogurt
Sprinkle of cinnamon

Warm honey in a skillet on medium heat.  Place figs face down in the honey and heat for about 5 minutes.  In a bowl, mix a sprinkle of cinnamon into the yogurt.  Transfer figs and liquid from skillet to yogurt dish.  Drizzle with additional honey if desired.  Serves 4.

Clean Eating Menu with Recipes!

Our cow is ready!  Yay!  We are down to two packs of chipped steak in our freezer, so definitely time to fill 'er up!  My in-law's neighbor raises beef, and every year we buy a side from them.  We don't eat that much meat in a year, though, so we share it with the in-laws and a friend.  I just love knowing exactly where my beef is coming from and how it was raised and fed.  The taste is incredible!  I know it seems expensive when you buy a half a cow at a time (somewhere in the ballpark of $1000), but when you do the math, it actually works out pretty cheap when you compare it to grocery store prices. I haven't gotten the invoice yet for this year, but last year's was around $6 or $6.50 a pound, as I recall.  When you look at the price of beef, that is an excellent price.  To buy really good hamburger, you are going to pay that... and this is for beef cut the way you want it!  We get lots of roasts, steaks, hamburger, hamburger patties, chipped steak...  So, yes, a lot of money up front, but it saves me a bunch of money in the long run.  Plus, it just tastes better!

In honor of this event, the first recipe up this week is my favorite Rosemary Pot Roast.  I love it because it is super simple but so full of flavor.  If you use the leftovers for soup, you will be totally blown away!  And I'm pretty sure I will make roasted potatoes with truffle salt to go with it.

Instead of soup, though, we will use leftovers to make pot roast sandwiches.  Trader Joe's carries clean whole wheat hamburger buns.  And pickles on the side...  Yeah!  Something else I am totally hooked on (thanks to my SIL) is Claussen kosher dill pickles.  You can find them in the refrigerator section. I really prefer to make my own, but when that isn't happening, these at least don't have any added sugars.  And they have that wonderful Crunch (yes, with a capital C!) that makes biting into them even more delightful!

MR keeps asking for pizza.  He admits that he would pizza every day, if he could.  So we will get a Trader Joe's whole wheat pizza crust (in the refrigerator section), TJ's quattro formaggio cheese blend (this is what totally makes the pizza!), and MR will make his super-easy-makes-a-bunch-so-you-have-some-to-freeze pizza sauce.  I like to make a grain free crust for my pizza, mostly because  I love the taste, plus I make them in personal size so I can take them for lunch! Pizza sauce and grain free crust recipes here.

We really like to keep things pretty simple, mostly because we both work outside the home full time, and we have pretty long commutes.  So we will find a nice evening and throw some chicken on the grill.  I just rub it with olive oil and sprinkle it with Italian seasoning.  I like to make a little extra so that another evening we can throw together a salad and top it with grilled chicken.  No recipe for that, just make it the way you like it!  Grill some vegetables, too, when you make that chicken!  Dee-licious!

Since I still have those two packs of chipped steak, and I know I have some whole wheat tortillas in the fridge, we will have cheesesteak wraps one night.  I prefer to use fresh peppers and onions to saute for these, but I won't kid you, sometimes I just don't have that stuff and I am not going to let that stop me.  I keep frozen mixed peppers in the freezer for just such an occasion.  It is so handy to grab a handful of these and throw them in the pan.  I also like to have them handy for soups and marinara.  Is fresh best?  Probably.  But I hate to have produce get wasted, so sometimes I go with frozen.  As long as there's no added junk, it's fine.

I also have some homemade, no sugar added applesauce to use up, so I hope to get some figs this week and make Apple Pie Balls.  I just love these little babies!  Easy to make, and a nice snack!  If there are leftover figs, I will dip them halfway into some melted chocolate and roll them in chopped almonds!

I made this two weeks in a row, and might have to do it a third....  Almond Joy cake.  I cut back on the almond flavor (to 1 tsp).  To me, it tastes more like German chocolate cake than Almond Joy, but either way, it definitely tastes amazing!  I highly recommend you make this cake today!

The other thing you might want to make is this so simple mousse!  I substitute honey for the agave.  Delicious!  You can whip this up in a minute and have a really healthy dessert for your family.  Not that I suggest you hide it from them, but if you don't tell them there is avocado in it, they probably will never guess!

MR's Sure-To-Be-Famous Cole Slaw

One of the really nice things about MR, and there are many, is that if he gets home from work first, he often starts supper.  The other day was one such day.  I usually use the Naked Kitchen honey lime cole slaw recipe, but he didn't know where to find it, so ... in true MR fashion... he made one up.  So simple yet so good!  You certainly can shred your own cabbage and carrots and make your own mayo, but if you're just trying to be better, not perfect, you can use his recipe as written.

MR's Cole Slaw Recipe 

Bag of shredded cabbage and carrots 
3/4 cup Duke's mayo
2 TBSP honey
1/4 cup apple cider vinegar
sea salt and pepper to taste

Whisk together all ingredients (except shredded cababage) together until smooth. Pour over cabbage and mix until coated. Allow to chill.  
You may want to add the mayo and vinegar a little at a time until you get the right taste for you and your family.

Clean Eating Breakfast Bars

I found this Grainless "Nutri-Grain" Bar recipe.  Since I am always on the lookout for something like this that I can grab and go, I thought I'd give it a shot.  As usual, I didn't have everything the recipe called for, so I subbed where I knew I could.  They turned out good!  I will admit that rolling them out and then putting another layer on top was the tricky part.  I ended up kind of piecing together the tops.  So they aren't beautiful but they are totally edible!  Below is my recipe, or you can use the one linked above.

BREAKFAST BARS

3/4 cup almond meal
1/2 cup coconut flour
2 TBSP flax meal
1/2 tsp cinnamon
1/4 cup coconut oil, softened
1/2 cup coconut sugar
2 eggs
1 tsp vanilla
1/2 tsp Hawaiian sea salt (or whatever sea salt you have)
No sugar added preserves  (try to get the cleanest you can).  Or just use fresh or frozen berries.


In a large bowl, mix almond meal, coconut flour, flax, and cinnamon.  In a separate bowl, cream oil, coconut sugar, eggs, vanilla, and salt.  Add wet ingredients to dry, and mix until well combined.  Cover and chill in the refrigerator for at least 30 minutes.

Preheat oven to 325 F.  Grease two pieces of parchment paper with coconut oil.  Place half the dough on a piece of parchment, then cover with the other greased parchment.  Using a rolling pin, roll into a rectangle about 1/4" or less thick.  (While thinner is a little harder when making these, it makes the finished product a little less dense.)  Cut the rolled piece into rectangles.  Place a little preserved down the center of each piece.  Roll out the other half the same way and make the tops.  I really just rolled it out and kind of pieced it together.  As I said, not pretty but still yummy.  Pinch the edges to seal seams.  Place on parchment paper on cookie sheet and bake about 14 minutes.  Move to cooling rack and allow to cool completely.  Make 8 - 12, depending on size.

Peanut Butter Cookie Cereal!

I was going to make cinnamon pecan crunch cereal from cavegirlcuisine.com, because it's awesome!  But MR failed to mention that he had used the last of the pecans to make slow cooker steel cut oats (sometimes he uses pecans instead of the walnuts listed in the recipe).  I already had the sunflowers and the coconut in the bowl, so I was making SOMETHING!  Then I realized I was out of almond butter! Seriously?!  What is going on in my kitchen?  What I ended up with was this great recipe for cereal that tastes like peanut butter cookies.  The crunchy kind!  But with no flour and no sugar.  So the healthy kind too!  You could also mix this with Greek yogurt.  That would be FAB-ulous!



Peanut Butter Cookie Cereal

1/2 cup unsalted sunflower seeds
1 cup unsweetened coconut
1 cup finely chopped walnuts
1/2 cup finely chopped peanuts
2 heaping TBSP peanut butter
1/4 cup honey
2 TBSP coconut flour
2 TBSP almond meal (or almond flour)
1 TBSP cinnamon

Preheat oven to 350.  Grease a 9x13 baking pan (cake pan) with a little coconut oil.  Mix ingredients together in a bowl, blending well.  Pour mixture into baking pan and press mixture down firmly and evenly.  Bake for 15-20 minutes until lightly browned.  Allow to cool.  Break apart and store in airtight container.  Serve with almond milk or mixed into Greek yogurt.

This is so easy and takes so little time.  And then I have it all week long.  Hope you enjoy it! Keep it Clean!