Thursday, January 31, 2013

Clean Eating Stuffed Mushrooms

Clean Eating Stuffed Mushrooms

(Makes 24 mushrooms)

24 medium to large white mushrooms
1/4 large red bell pepper – chopped fine
1/4 large green bell pepper – chopped fine
2 cloves garlic, minced
1/2 teaspoon onion powder
2/3 cup cooked turkey meat (or clean eating sausage – chopped)
Stems from your mushrooms – chopped fine
4 egg whites
1/4 cup finely grated parmesan cheese
1/4 cup tomato sauce
1.Preheat oven to 350 degrees F.
2.Clean mushrooms and gently remove the stems. Set stems aside.
3.Mix all ingredients (except mushroom caps) in a large mixing bowl.
4.Place your mushroom caps on a parchment lined cookie sheet.
5.Using a small spoon, gently scoop your filling into your mushroom caps.
6.Bake for 20-30 minutes, or until your mushrooms have a nice golden brown appearance.
7.Serve immediately. They are best when they are right out of the oven.
These are great appetizers for parties, or even just to have for the family! My husband and I love mushrooms, and you know everything is great with cheese!! ENJOY!
Nutritional Content:
(Data is for 1 mushroom)
Calories: 21
Total Fat: 1 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm

Orzo Salad with Zucchini and Feta

Orzo salad with Zucchini and Feta
Serves 8| Hands-On Time: 15m| Total Time: 25m
8  ounces  orzo (12 box)
3  tablespoons  olive oil
3  tablespoons  white wine vinegar
1/2  teaspoon  crushed red pepper
Sea salt and black pepper
1 1/4  pounds  small zucchini (3 to 4), cut into thin half-moons
8  ounces  Reduced Fat Feta, crumbled (2 cups)
1/4  cup  chopped fresh dill
1.Cook the orzo according to the package directions. Drain and run under cold water to cool.
2.Meanwhile, in a large bowl, combine the oil, vinegar, red pepper, ¾ teaspoon salt, and ¼ teaspoon pepper. Add the zucchini and let marinate, tossing occasionally, for 20 minutes.
3.Add the orzo, Feta, and dill to the zucchini mixture and toss to combine.
Nutritional Information
Per Serving

Calories 230
Fat 8g
Sat Fat 3g
Cholesterol 25mg
Sodium 503mg
Protein 8g
Carbohydrate 24g
Sugar 3g
Fiber 1g
Iron 1mg
Calcium 152mg

Cheesy Cauliflower Pancakes

Cheesy Cauliflower Pancakes

1 head cauliflower
2 large eggs (I use egg whites)
1/2 c fat free shredded cheddar cheese
1/2 c panko
1/2 t cayenne pepper (more of less to taste)
Sea salt
olive oil

Cut cauliflower into florets & cook in boiling water until tender about 10 minutes. Drain. Mash the cauliflower while still warm. Stir cheese, eggs, panko, cayenne & salt to taste.

Coat the bottom of a griddle or skillet with olive oil over medium-high heat. Form the cauliflower mixture into patties about 3 inches across. Cook until golden brown & set, about 3 minutes per side. Keep each batch warm in the oven while you cook the rest.
This may be served with 1 tbsp plain greek yogurt to act as a replacement for sour cream!  ENJOY!!
Makes 8 pancakes
Deidra Penrose-Independent Team Beach Body Coach

Monday, January 28, 2013

Honey Dijon Pork Chops

Honey Dijon Porkchops

makes 4 servings
1/4 cup Dijon mustard
1/4 cup honey
1 teaspoon ground black pepper
1 teaspoon garlic powder (I used minced garlic)
4 boneless pork loin chops
1.Preheat oven to 350 degrees F (175 degrees C). Grease a baking dish.
2.Mix Dijon mustard, honey, black pepper, and garlic powder in a bowl. Arrange pork chops in prepared baking dish and pour mustard mixture over pork.
3.Bake in preheated oven until pork is slightly pink in the center, about 45 minutes.
This is so yummy and so easy to make!! You literally mix ingredients and boom!! It’s done!!  Have sides such as brown rice and asparagus to make it a nice complete meal!!

Sunday, January 27, 2013

Sunday, Jan 27th, 2013- HAPPY SUNDAY!

It is SUNDAY, my favorite day of the week!! I love to prepare for my upcoming week I have and focus on the positives in my life!! It is 0900 and I have already posted for my challengers in all of my fitness groups, made my meal plan for the week, and food prepped and ready!! This is what I love!! It makes me feel so complete and like I have fulfilled so much by planning and preparing!!

Now, I have officially set myself up for success.... NO reason for failure because it is here in front of me and ready to go!! This is so big in reaching your health/fitness goals!!!


7 am

1/2c oatmeal w 1 tbsp natural pb
Egg whites on whole wheat wrap salsa greek yogurt
Egg whites on whole wheat wrap w ff cheese ketchup
1/c oatmeal egg whites
½ c oatmeal egg whites
10 am

1 greek yogurt 1 oz almonds
1 ff string cheese,  1/c banana
1/2c oatmeal w 1 tbsp pb2, egg whites
1 greek yogurt 1 oz almonds
Turbo Fire Chili w/ lettuce wrap
Spinach salad w red/green peppers,  grilled chicken, cranberry, walnuts, oil n vin
Grilled chicken wrap with franks red hot and ff shredded ched cheese/ red/green pepp
Grilled chicken wrap w franks red hot ff cheese peppers
Zucchini lasagna w
 green beans
Steak fajitas w/peppers whole wheat wrap, salsa, 1 tsp greek yogurt
Steak fajitas w peppers whole wheat wrap, salsa, and greek yogurt (1 tsp)

Bruschetta chicken w/ asparagus/ ½ c brown rice
1 oz almonds ostrich stick
Spinach salad w red/green peppers,  grilled chicken, cranberry, walnuts, oil n vin
Zucchini lasagna w green beans
Spinach salad w meatless crumbles, peppers, salsa, greek yogurt, ff chese
Spicy chicken bocca burger, sweet potato fries, grilled zucchini
Spicy chicken bocca burger w sweet potato fries , grilled zuchhini

Bruschetta chick asparagus, ½ c brown rice
Turbo fire chilli w black beans asparagus
Shakeo balls
1 oz almonds,  1 ostrich stick
2 rice cakes w 1 tbsp flax pb

2 shakeo balls
Peppers w hummus
Peppers w hummus
1 ostrich stick 1 ff string cheese
Spinach salad w meatless crumble, peppers, salsa, greek yogurt ff cheese
Spinach salad w meatless crumble, peppers, salsa, greek yogurt ff cheese

So here it is!! A lot of protein, complex carbs, foods with the "good" fats for energy, and everything low in sugar!! On my weekend, I do have regular meals, which I normally wouldnt do, but since I am working until 1 am as a nurse, I will be doing my running around, so I need those foods to fuel my body for energy!!

Take time to prepare, because time is precious and you need to live every minute without regretting what you did not do!!

Friday, January 25, 2013

Clean Eating Stuffed Peppers

Clean Eating Stuffed Bell Peppers
(Makes 6 stuffed peppers)

6 bell peppers – any color. I just happened to have green peppers.
1 1/2 pounds lean ground turkey meat
3 (15 ounce) cans of low sodium tomato sauce, no sugar added
1/2 large red onion
1/2 pound crimini mushrooms
1 teaspoon onion powder
1 teaspoon garlic powder
1 tablespoon olive oil
1/2 cup veggie or chicken broth
1.Preheat oven to 350 degrees F.
2.Slice the tops off your peppers and remove the cores. Reserve the tops.
3.Place your peppers in a baking dish (preferably one with a lid – but don’t panic if you don’t have one). Make sure the dish is small enough to fit the peppers snugly so that they can stand upright.
4.Pour 2 of the 3 cans of tomato sauce into the bottom of the pot so your peppers have a nice little pool to swim in during baking.
5.Pop out the middles of your pepper tops and chop them, as well as the onion and mushrooms.
6.Put your veggies in a pan with the olive oil and sauté until they are nice and soft.
7.Put your cooked veggies into a large mixing bowl and set aside.
8.Using the same pan you cooked your veggies in, cook your turkey in the 1/2 cup of broth.
9.Add your spices.
10.In the last 3-5 minutes of cooking, return your veggies to the pan. Mix well.
11.Return the entire mixture to the mixing bowl. Add your tomato sauce. Stir well.
12.Fill your peppers with the meat mixture.
13.Cover with a lid. If you don’t have one, cover tightly with aluminum foil.
14.Bake for approximately one hour, or until the peppers are very soft.
15.Cool and serve with a little sauce poured over the top.
Nutritional Content:
(Data is for 1 pepper)
Calories: 258
Total Fat: 9 gm
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 60 mg
Sodium: 1212 mg (This can be reduced by using no-salt tomato sauce and reduced sodium broth)
Carbohydrates: 30 gm
Dietary fiber: 7 gm
Sugars: 10 gm
Protein: 19 gm
Estimated Glycemic Load: 12

Zucchini Lasagna Clean Eating

Zucchini Lasagna Clean Eating

 1 large onion
 2 cloves of garlic
 2 Zucchini, Large - sliced into ¼ " thick pieces
 10 oz Lean Ground Turkey
 1 24 oz jar of tomato sauce
 1 egg
 2 c low fat Cottage Cheese
 1 tsp whole wheat flour
 ½ cup Finely Shredded Mozzarella
 2 tbsp Grated Parmesean and Romano Cheese
1) Preheat oven to 350*
2) In a large non-stick frying pan, saute onion and garlic over medium heat until tender. Add tomato sauce and ground meat, and bring all ingredients to consistent heat for 10 minutes (until browned). Season with salt & pepper, to taste. Remove from heat.
3) In a small bowl, slightly beat the egg. Stir in cottage cheese, flour, and 1/4 cup mozzarella cheese.4) Pour 1/2 of meat-tomato sauce mixture into a 1 1/2-quart roasting pan. Top with 1 1/4 cups zucchini slices and cottage cheese mixture.Then cover with remaining meat-tomato sauce mixture and zucchini
5) Bake uncovered for 30 minutes.
6) Sprinkle with remaining mozzarella cheese and bake 10 minutes longer
7) Let stand 10 minutes before serving.
*You can use a mandoline to slice zucchini  and also you have to salt the zucchini and let the water sweat out of it and then rinse it, otherwise it will be soupy. Also, in step 2, you can use the ground turkey and let it brown first and then added the sauce.

Deidra Penrose-Team beach Body Coach

Thursday, January 24, 2013

Five Spice Turkey Lettuce Wraps

Five Spice Turkey Lettuce Wraps

4 servings, 1 1/4 cups filling for about 6 wraps each
Active Time: 30 minutes
Total Time: 30 minutes


1/2 cup water
1/2 cup instant brown rice
2 teaspoons sesame oil
1 pound 93%-lean ground turkey
1 tablespoon minced fresh ginger
1 large red bell pepper, finely diced
1 8-ounce can water chestnuts, rinsed and chopped
1/2 cup reduced-sodium chicken broth
2 tablespoons hoisin sauce, (see Note)
1 teaspoon five-spice powder, (see Note)
1/2 teaspoon salt
2 heads lettuce, leaves separated
1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
1 large carrot, shredded

1.Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.

2.Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.

3.To serve, divide lettuce leaves among plates, spoon some of the turkey mixture into each leaf, top with herbs and carrot and roll into wraps.

Tips & Notes

Make Ahead Tip: Prepare the filling (through Step 2), cover and refrigerate for up to 1 day. Serve cold or reheat in the microwave.
Notes: Hoisin sauce is a spicy, sweet sauce made from soybeans, chiles, garlic and spices. It will keep in the refrigerator for at least a year.
Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty). Look for it in the supermarket spice section.
Nutrition Per serving:
 285 calories; 11 g fat ( 3 g sat , 1 g mono ); 66 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 26 g protein; 5 g fiber; 543 mg sodium; 390 mg potassium.

Wednesday, January 23, 2013

Berrylicious Breakfast

"Berrylicious Breakfast"

So I found this recipe from yes people do not always think of every recipe on their own.. people share recipes and thats how we help eachother eat clean!! This is an awesome recipe low in carbs, high in protein, and very tasty and filling!!! If your on the run and need a quick breakfast, or even snack, make a shake and go!
1 cup of mixed berries (I use a frozen blend of raspberries, blackberries & blueberries from Costco or walmart)
1 scoop of vanilla whey (make sure you choose a clean protein powder)
6 oz of unsweetened almond milk (we use Almond Breeze unsweetened vanilla)
4 oz of liquid egg whites (make sure they are 100% egg whites, pasteurized)
1 Tbsp natural peanut butter or almond butter

1. Blend all ingredients.
2. Enjoy!
Calories - 354
Protein - 38 g
Fat - 12 g
Carbs - 28 g
Sugar - 13 g