Tag Archives: clean

So Good. So Simple: Protein

Whether you are a vegetarian or not, this quick veggie protein wrap will give you all the energy you need! For lunch, dinner, or a post work out snack!

Protein:

•Avocado
•Black beans
•Hummus (Chickpeas)

This meal was as quick to whip up as this post! No excuses! 🙂

Follow me on Instagram: @ danehdee

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Homemade | Grain Free | Bounty Bars

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For these grain free and vegetarian coconut bars all you will need is:

•1 + 1/2 cups of un-sweetened shredded coconut
•3 egg whites
•1/4 cup sugar
•2 large tbsp coconut flour
•Dash of salt or two

•1/2 cup chocolate of your choice (set aside)

Method:

•Preheat oven to 325 degrees fahrenheit
•Add all ingredients in a bowl – except the chocolate
•Mix well
•Cover pan with parchment paper
•Using a tablespoon, scoop 9-12 servings of mix onto pan
*Form into a rectangle and smooth down or leave them round!
(Don’t worry if they are runny, you can cut around the melted area after bars are cooled off)
•Bake for 20 minutes or until golden brown
•Let cool
•Freeze for 20 minutes
•Melt chocolate in microwave, 30 seconds at a time
•Dip coconut bars into chocolate, cover evenly
•Freeze for 30 minutes
•Serve and enjoy!

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A few of my favorite things!

Clean eating to me is all about real food! Colorful, tasty, and fresh ingredients!

Eating for your health, a better, happier you, is so easy! Just eat real food! Clean eating can be expensive, but these simple tips, like buying frozen fruits and vegetables, fresh potatoes, beans and making smart shopping choices… really is the same price as eating out at a fast food restaurant.

Think about it, if you we’re to buy a combo at McDonalds, you are spending approx. $10 for one meal with no nutritional value.

When you can go to the grocery store, or the bulk barn – buy a few peaches, 4 apples, bananas, a grain, can of beans, potatoes, and a small carton of eggs for $10-$15. That’s about 2-3 meals worth of food.

$10-$15 worth of real food with no preservatives, or chemicals. Just good old vitamins! Food that is nourishing your body, and keeps your energy up! For a better, healthier you!

Below is a quick, simple, clean dinner.

Couscous, cucumber, chickpeas, olives, red pepper, lemon juice, parsley and pepper.

This meal cost me less than $10 and makes about 5 meals!

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Bean Sprout Stir Fry!

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This quick and simple Asian recipe is healthy and grain free! I’ve substituted noodles and or rice for bean sprouts.

Bean sprouts take half the time to make as grains, and are very filling. If you’re on the go, this is the perfect dish for meal preps or the whole family.

Serves 3-4 large portions

What you’ll need:

•Bag of bean sprouts
•Bag of baby bok choy
•1 red pepper
•Bag of sugar snap peas
•1/2 cup of edamame beans per serving
•1/2 cup soy sauce
•1/4 cup Renee’s Asian sesame sauce
•Olive oil

Method:

•Rinse bean sprouts, put aside in a large bowl
•Bring a kettle full of water to a boil
•Pour water on top of bean sprouts – let sit for 5 minutes, drain
•Cook edamame as directed on package – set aside
•In a large frying pan, heat olive oil
•Add bok choy (leaves cut off) red pepper and snap peas to pan + any additional seasonings (I use basil & pepper)
•Cook covered for 10 minutes, stirring often
•Add bean sprouts and soy sauce to vegetables and cook for an additional 5-7 minutes
•Remove from heat, add edamame and Asian sesame sauce to taste

Enjoy!

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Apple & Cheddar Grilled Cheese!

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This weeks post is another featured recipe by my coworker, fitness guru & yoga teacher: Tina Fenninger! She keeps me so motivated with her healthy lifestyle and clean eating ideas. This meal is delicious, healthy and so easy to make!

“This apple and cheddar grilled cheese takes the popular comfort food favorite and gives it a healthy twist by using sweet, juicy apple slices. If you use with low-fat spread and reduced amount of cheese, it’s perfect for active people trying to eat well.”

•Easy to make, less than 15 mins

•Vegetarian

Ingredients:

•2 slices whole wheat bread

•2 teaspoons low-fat butter substitute

•2 thin slices sharp cheddar cheese

•½ green apple

Directions:

•Heat a frying pan over a medium-high heat and spread ½ teaspoon low-fat butter substitute on each side of the bread slices, covering all four sides.

•Place one thin slice of cheddar cheese on each slice of bread.

•Slice the apple into 4 thick slices and lay them all on top of one slice of cheese.

•Sandwich the two slices of bread together, making sure all the cheese and apple slices are kept tucked inside and place the sandwich into the hot frying pan.

•Press down on the sandwich with a spatula for a few seconds and leave to cook for around 5 minutes or until golden.

•Flip the sandwich over and press down on the top with a spatula for a couple of seconds again. Leave to cook for a further 5 minutes, or until the outsides are golden and the cheese is melted.

Yum!!

Recipe by: Tina Fenninger

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Egg & Avocado Bowl

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My BF sent me a post of this yummy idea the other day. I had to try, add my touch and of course, share it!

If you are looking for a protein boost, and want a delicious, healthy and no mess brunch, you must try this yummy egg baked in avocado recipe! You won’t regret it!

What you need:
Avocado
Free run egg
Pepper
Lime

Extra:
Parsley
Gluten free tomato & cheese crackers
1 cup of berries

How to make:
Preheat over to 450F
Clean and cut ripened avocado in half
Remove pit, then scoop out about another 1-2 tablespoons of avocado
Squeeze a little lime juice in center of avocado
Crack egg over top so the yolk fits
Sprinkle pepper
Bake for 10-12 minutes (until white, and yolk is runny)
Garnish with parsley!

Enjoy!

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100% Fruit Sorbet

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I love sorbet… way too much!! I’m also looking for ways to cut out sugars and processed food.

A couple years ago I received the best gift ever! A Yonana! It’s an ice cream and smoothie maker. It uses only 100% pure fruit.

It’s a great little appliance to own, and it makes some great healthy and clean cold dishes.

How to make:

Freeze your fruit for a few hours or over night, then thaw.

I chose 1/2 cup blueberries, 1 cup of watermelon and 2 peaches (skin gone.)
I froze them all in separate containers overnight, then thawed on the counter for about 20mins before I was ready to make my sorbet.
Place each fruit separately or mix it up into Yonana or blender and press into a large bowl. Use an ice cream scoop to serve, and voila!

Fresh, real and healthy sorbet!

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Flax on flax off!

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Ground flax seeds play a very important role in anyone’s health, especially woman.

It can be hard to add flax seeds to your daily meals, but adding it to your baked goods, pasta sauces, cereals, smoothies or oatmeal makes it easy!

Flax seed is a super fiber! Is high in antioxidants, helps lower cholesterol, has been know to reduce hot flashes in woman, helps manage symptoms during HRT and during pre/post menopause, plus it’s high in Omega-3!

1-2 tablespoons of ground flax seed a day is sure to get you on your way!

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