Meal Plan:March 17- 23

Monday, March 17:
Spring Fresh Chicken Soup (Eat Clean pg. 168)
Ingredients:
1 Cups brown rice, cooked
4 Cups Chicken stock
2 tsp sea salt
1 tsp Italian seasoning
1/2 tsp Garlic powder
1 tsp onion powder
1 Skinless, whole boneless Chicken breast
1 leek, white and light green parts only, washed well and coarsely chopped
2 stalks of celery (inner stalks with leaves included), chopped
1 Cup bean sprouts

Place the chicken Stock in a soup pot, and bring to a boil. Add Chicken and seasoning; Bring to a boil. Reduce heat and simmer while you prepare veggies.

Add Chopped leeks and celery to the soup pot, and cook 10 minutes

Remove Chicken breast from the pot and let cool while soup simmers. Cut Chicken into thin ribbons and return to pot along with cooked rice. Add bean sprouts and cook for 3 more minutes.

Tuesday, March 18:

Tenderloin Steak with Red onion Marmalade, Serve with mashed potato and steamed broccoli

Olive Oil spray

1 large red onion, sliced and separated into rings (about 2 cups)

2 tablespoons red wine vinegar

2 tablespoons honey

1/2 teaspoon salt, divided

1 teaspoon dried thyme

1/4 teaspoon freshly ground black pepper

4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)

Preparation

1. Preheat broiler.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan. Cover and cook 3 minutes. Add vinegar, honey, and 1/4 teaspoon salt to pan. Reduce heat, and simmer, uncovered, 8 minutes or until slightly thick, stirring occasionally.

3. Sprinkle remaining 1/4 teaspoon salt, thyme, and pepper evenly over beef. Place beef on a broiler pan coated with cooking spray; broil 4 minutes on each side or until desired degree of doneness. Serve with onion mixture.

Mashed Potatoes
1/2 tsp salt
2 Yukon potatoes, cubed

2 Tablespoons of butter

1/2 cup Almond milk

Put potatoes in a pot, and cover with water.

Bring Pot to boil, and cook until potatoes are very tender.

Drain water, place potatoes in small bowl, and add salt, butter and milk.

Mash with masher, or mixer, until your preferred consistency is reached.

Wednesday, March 19:
 Chicken Picadillo (Eat Clean Pg. 134)
Ingredients:
2 Tbsp Coconut oil
1 Small yellow onion, peeled and chopped
1 Green Bell Pepper, seeded and chopped
1/2 Tbsp chili powder
1 Cup fresh tomatoes chopped
3 cloves of garlic, minced
1/2 tsp cumin
1/2 tsp dried Oregano
1 tsp sea salt
1 chicken breast, cooked and diced
1/4 cup raisins or chopped dates
1/8 tsp ground black pepper
1/2 bunch green onions, Trimmed and chopped
fresh cilantro for garnish
2 cups cooked rice

1- Heat oil in pan over med-high heat
2- Add onion and pepper and cook until onion is soft - about 5 minutes
3- Add Chili powder, tomatoes, Garlic, cumin, oregano and sea salt cook until it becomes fragrant- several minutes
4- Add Chicken, raisins. Heat through for another 10 minutes
5- Serve over rice or qunoia and garnish

Thursday, March 20- Leftovers

Friday, March 21:

Mediterranean stuffed Chicken Breasts serve with hummus and veggies

Ingredients

1 large red bell pepper

1/4 cup (1 ounce) crumbled feta cheese

2 tablespoons finely chopped pitted kalamata olives

1 tablespoon minced fresh basil

8 (6-ounce) skinless, boneless chicken breasts

Preparation

Preheat broiler.

Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and finely chop.

Prepare grill to medium-high heat. Combine bell pepper, cheese, olives, and basil.

Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff 2 tablespoons bell pepper mixture into each pocket; close opening with a wooden pick.

Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Place chicken on a grill rack coated with cooking spray. Grill 6 minutes on each side or until done.

Remove from grill; cover loosely with foil, and let stand 10 minutes.

Mary Drennen Ankar, Cooking Light 
JUNE 2010

Saturday, March 22:
Slow Cooker Tuscan Turkey Chili Serve with Simple Corn Muffins

Hands-on time: 50 minutes
Total time: 3 hours, 50 minutes (plus soaking time)

INGREDIENTS:

1 tbsp olive oil

1 1/2 lb ground turkey breast

4 cloves garlic, coarsely chopped

1 yellow onion, coarsely chopped

12 mini redskin potatoes, scrubbed and halved

5 sprigs fresh thyme

1 red bell pepper, coarsely chopped

2 cups low-sodium chicken or vegetable broth

1 1/4 cups dried navy beans, soaked in water for 24 hours (TIP: If you don’t have time to soak beans for 24 hours, boil them for 1 hour, until al dente, then drain and set aside.)

1 cup tomato purée

1 1/2 tsp Italian seasoning

1/4 tsp dried oregano

1/4 tsp red pepper flakes

1/4 tsp fresh ground black pepper

3 medium cobs corn or 2 cups frozen and thawed corn kernels

1/4 cup thinly sliced fresh basil leaves

3 tbsp fresh grated Parmesan cheese, optional

1- In a large skillet on medium, heat oil. Add turkey and cook, stirring frequently, until beginning to brown, about 10 minutes. Add garlic and onion, stir and cook for 5 minutes, until softened.

2- Transfer mixture to a 4- to 6-qt slow cooker. Add potatoes, thyme, bell pepper, broth, beans, tomato purée, Italian seasoning, oregano, pepper flakes and black pepper; stir. Cover and cook on high for about  3 hours, until potatoes are tender.

3- Meanwhile, if using corn cobs, heat indoor grill or grill pan on medium and lightly char corn all over, about 10 minutes. When cool enough to handle, shave kernels from cob. Set aside. Just prior to serving, stir corn into stew and remove and discard thyme sprigs. Garnish with basil and Parmesan.

Super Simple Corn Muffins

Ingredients

Dry

1 2/3 Cup Whole Wheat Flour

1 1/3 cup Cornmeal

2 tsp baking powder

1 tsp sea salt

Wet

1/2 cup apple butter

2 cups almond milk, soured with 2 Tbsp lemon juice

2 Tbsp Extra virgin olive oil

2 Tbsp Honey

4 egg whites, beaten

1- Preheat the oven to 425, prepare muffin pan- Spray baking cups with oil-water spray

2- Mix dry ingredients in a large bowl and set aside

3- Place wet ingredients in a medium bowl and mix together will.

4- Add Wet mixture to Dry mixture, and mix until dry mixture is just moist.

5- Fill muffin cups 2/3 full. Bake for 35-45 Minutes.

  

Makes 12 Muffins

Sunday, March 23: We will be rocking out at 2 birthday parties! Our plan is to eat a light lunch and dinner and snack at the parties on any "clean" food items they may have. Also, planning on bringing a salsa/dip and chips to one of the parties. Will post that recipe later when I decide on one.

Check your Kitchen

6 Cups Chicken stock
sea salt
Italian seasoning
Thyme
oregano
red pepper flakes
Ground Black pepper
Garlic powder
onion powder
chili powder
Cumin
baking powder
red wine vinegar
Honey
Butter
sea salt
Milk
Coconut oil
cornmeal
whole wheat flour
Parmesan cheese

Shopping list

1 leek
celery
Broccoli
1 large red onion
2 yellow onions
1 Green Bell Pepper
fresh basil
fresh thyme
Head of garlic
3 Tomatoes
1/4 cup raisins or dates
green onion
12 mini redskin potatoes

2 red bell pepper
Lemon
3 corn on the cob

2 tablespoons finely chopped pitted kalamata olives

brown rice
1 bag dried navy bean

4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
10 (6-ounce) skinless, boneless chicken breasts

1 1/2 lb ground turkey breast

 (1 ounce) crumbled feta cheese
4 Eggs
Apple butter

Clean Eating- The jury is still out

Week 1 recap:

It all started with an insane trip tot he grocery store. To start, we made a couple of huge mistakes. We went on a Sunday Morning, in the snow, just hours before Winter Storm Titan was due to arrive. Our second major mistake, we had in tow two crabby toddlers. Makes for a rough trip even if we were just out for our usual items.

MEAT: I realize in the future I need to find a farmer and/or a butcher to buy my meat from. In the mean time, Giant Eagle carries a line called Nature's Basket which is hormone free and antibiotic free.

PRODUCE: For the most part, the produce was easy.  I am pretty familiar with a lot of fruits and vegetables because I have ben cooking pretty regularly for the las year. I was not able to find any Sun-Dried Tomatoes without Sulfites added for color. Not sure where to look for those.

BEANS & GRAINS: I stayed away from the canned things. The Chick peas were yummy, yummy dried versus the usual canned version.  Happy surprise.  I also discovered an entire section of The Market District with Grains, Oats, Nuts, Super Foods and Agave Nectar. I will be a exploring this section more and more.

DAIRY: Pretty easy peasy here. We already use Almond Milk, so we were familiar with it. It was, as I have found in the past, difficult to find plain yogurt.  I like the Siggi's brand, but they don't have it everywhere. I did find it there eventually.  We did not get the fancy cage free eggs mainly due to cost.

SNACKS:  We could not even look at snacks and things because the boys were pretty much done.

OTHER: Coconut oil is not liquid at room temperature.  It is still a great option for some substations, but I will have to make my oil spray out of extra virgin olive oil. The ingredients I needed to make cupcakes for Colin's birthday party were not all there. Plus, I figured out they would cost me $75. So I went with an on Etsy, and found a Vegan Bakery who made them for me.  They were Vegan, Soy-free and Gluten free AND delicious!

As for the actual clean eating.  The first 3 days, all I could think about was soda.  I had a terrible headache, and was pretty non-functional.  It was the worst. So glad I had solid plan in place or I would have completely failed. The Soda thing is still a battle, but it is improving. I do feel a little less bloated, and I am sleep really well at night (Except that for various reasons my kids have been waking up throughout the night).

Meal Plan March 11-16

Busy crazy weekend means disorganized start to the week.  Here I am at 11:15 on Monday night trying to sort out my meal plan for the week. Whoops! Luckily for me last week I forgot to take into account a wedding we went to so I had one extra dinner which I made tonight (Monday).  I will get up the titles and shopping list.  I will fill in the actual recipes tomorrow.  Without further delay the plan for the rest of the week:

Tuesday, March 11: Roasting Chicken for Sunday Dinner (Eating Clean Pg 263)
Ingredients:
1/2 Turnip, peeled and diced
2 Parsnips, peeled and diced
2 cooking potatoes, un-peeled, scrubbed and diced
4 stalks of celery, trimmed and chopped, leaves included
1 Large Sweet potato, peeled and diced
2 Large Carrots, peeled and diced
2 Large yellow onions, peeled and coarsely chopped
2 Tbsp Extra virgin olive oil
2 Tbsp Coconut Oil
3 cloves of garlic, minced
3 Tbsp fresh sage chopped
3 Tbsp fresh Rosemary, chopped
1 good-sized Roasting chicken (free-range, hormone free) washed drained and dried
1 tsp paprika
1 tsp sea salt

1- Pre heat oven to 400
2- Toss all chopped and diced vegetables and olive oil in a large roasting pan.
3- In a small bowl place coconut oil, garlic, and fresh chopped herbs, mix into a paste.
4- Set chicken into the roasting pan on top of the veggies
5- Using clean hands scoop the herb mixture up and rub it onto the chicken.  Coat the bird completely.  6- Season with Salt and paprika.
7- Place roasting pan in hot oven and let roast at 400 for 15 minutes. reduce heat to 350 and continue roasting for 1 hour to 1.5 hours.  Check with meat thermometer in thigh, when it reaches 165 the chicken is properly roasted.
8- Remove from heat and let sit covered for 10 minutes.  Carve and serve.


Wednesday, March 12: Chicken Stir Fry
Ingredients:
2 Tbsp Coconut Oil
8 OZ Cooked Chicken breast, cut into strips of cubes (Use Chicken from Tuesday)
2 bell peppers (Color of your choice), cut into strips
1/2 yellow or white Onion, Chopped
1/2 cup Snap peas or Green beans, trimmed
2 Cups cooked long grain Brown rice
1 lime
2 Tbsp Balsamic vinegar with a pinch of salt and a pinch of garlic powder dissolved in it.

1- Heat oil in skillet over Medium-high heat
2- Sauté onions for 5-10 minutes until soft
3- Add veggies and cooked chicken left over from roasted chicken, and sauté for 5-10 minutes until veggies are tender-crisp, serve over rice
4- Deglaze the pan with the juice of the lime, and a balsamic mixture.  Pour over stir fry



Thursday, March 13: Leftovers (Also making Chicken Stock from Tuesday's Chicken)


Friday March 14:  Asparagus Risoto (Vegetarian Pg157- with some adjustments to make it clean)
Ingredients:
4 Tbsp Butter
2 Shallots, Diced
2 Garlic Cloves, Crushed
1 Cup Short Brown rice
2 cups hot vegetable stock
2 Tbsp Plain Yogurt
1/2 cup grated parmesan cheese
2 Tbsp fresh chopped Parsley
1 Lbs Asparagus spears, Blanched and halved

1- Melt the butter in a heavy saucepan, add the shallots and garlic, and sauté over gentle heat until soft.

2- Stir in rice and cook for 1-2 minutes, and then add hot stock. Bring to boil, and then reduce the heat and simmer for 15-20 minutes, stirring occasionally to be sure the rice isn't sticking. Almost all the stock should be absorbed and the rice should be tender.

3- Add the Yogurt, half of parmesan, and half of the parsley to the pan. Stir in the asparagus and remaining parsley and parmesan.

Saturday, March 15: Leftovers

Sunday, March 16:

Lettuce Wraps (Eating Clean, Pg 227) with Steamed Broccoli
Ingredients:
2 Tbsp Coconut oil
1.5 LBS Ground Turkey
1 Bunch scallions, trimmed down to the light green part, chopped
2 stalks of celery, trimmed and finely chopped
1 large carrot, peeled and grated
1 Roma Tomato, peeled and chopped fine
1/2 red bell pepper, seeded and finely chopped
2 Tbsp Fresh basil, chopped
Pinch Thyme
1/2 tsp Sea Salt
1 Tbsp Sesame oil
1 Tbsp Tamari
12 leaves of ice berg lettuce
Chives

1- Pour olive oil into Wok and heat over Medium-high heat.  Add Ground Turkey, Scallions and celery and cook until meat is no longer Pink.

2- Add Carrots, tomato, pepper, herbs and salt, and cook until scallions are translucent. (About 6 minutes) Remove from heat

3- Add Sesame oil and Tamari and mix well.

4- Using clean bare hands or a large spoon compact a ball of filling into a lettuce leaf and wrap securely with chives. repeat until filling has been used.

Check your kitchen:

Extra virgin olive oil
Coconut Oil
Sesame Oil
Balsamic Vinger
5 cloves of garlic
fresh Rosemary
Paprika
Sea Salt
Tamari
Thyme
Butter
vegetable stock
Long grain Brown rice



Shopping list
Turnip
2 Parsnips
2 cooking potatoes
Celery
Head of Iceberg lettuce
Large Sweet potato
3 Large Carrots
2 Large yellow onions
3 bell peppers (Color of your choice)
1/2 cup Snap peas or Green beans
Lime
Asparagus spears
Roma Tomato
2 Shallots
Scallions
Chives
Fresh Parsley
Fresh sage chopped
Fresh basil

Short Brown Rice (One cup)

Good-sized Roasting chicken (free-range, hormone free)
1.5 LBS GRound Turkey

Plain Yogurt
Small Block parmesan cheese

Meal Plan: Introduction to Clean Eating, March 3- March 9

Exciting and intense news from the Locke home. We decided to EAT CLAEN for Lent. I realize this concept may be unfamiliar to you, as I am only just getting aquainted with it myself. You will get to experience with us this new style of eating as we try to figure it out.  There will be a lot of new recipes that we will be trying, and I got a new cookbook for the adventure.  I will try to go back and add my changes and thoughts on meals in Red. My cookbook is Tosca Reno's Eat Clean Cookbook. I picked it because it has pictures (which I really like in a cookbook), and it seemed to have a lot of yummy meals in it that I want to cook.  ALSO- because we are practicing Catholics, we will be observing the days of fasting and days of fasting and abstinence. This week that will be Wednesday (Ash Wednesday) and Friday.  This week I chose vegetarian meals for both days, but expect to see more fish than usual in the coming weeks.

EAT CLEAN RULES (Our interpretation- there seem to be many views on what is clean and what is not)

1- Eat whole foods whenever possible.  Think- buy ingredients not meals.

2- No Soda, even diet

3- No preservatives, additives- If you look at the label of a food and there is something in there which you would not buy at the grocery store and use yourself put it back.

4- No refined sugars or flour. If it is white it has been processed.  No soy. Ezekiel bread id one thing to try, or you can make your own stuff OR look for Whole Grain breads with few ingredients.

5- Oils- No Genetical modified oils or highly processed oils. Stay away from Soil, Canola, vegetable, corn, Palm or Hydroginized. I am focusing on Coconut and a high quality olive oil.

6- Dairy- Super confusing, there is a lot of debate about Dairy. Some say low fat plain dairy in moderation is good.  Others say full fat and plain in moderation (Think of it like an oil not a protein).  Other say none at all. I am planning to look in the dairy section and check out ingredients on products.  Anything we use will be in moderation, and I am leaning toward plain yogurt in recipes.  We will be switching to unsweetend Vanilla Almond Milk as our milk product (we currently use Sweetened Almond milk).

7- Eggs and meat- Combination of Whole and egg whites, Organic turkey or chicken (bought from farms if possible), lean grass fed beef, High quality pork, Bison, venison and most fish.

8- We are still using shakeology because we love it.  There is a big debate about if any such shake could be clean.  However, there is strong support for Shakeology because it is made of whole ingredient super foods. while the items are processed and prepared in a factory, there are not preservatives or additives in the mix.

MEAL PLAN

Monday: Pizza Night!! This is a make-up day for the pizza dinner night I was suppose to have a couple of weeks ago.  It got postponed due to John's Pap passing away. Not going to include these groceries on the list because I have most if them and my friend is brings stuff too.

Tuesday: Frozen meal- Good old FAT Tuesday. While things are a little calmer these days than of Mardi Gras of past, we will be celebrating with an easy frozen crock pot meal, and rolls. AND SODA! Bye Bye you yummy sweet nectar of the Gods. Last night to enjoy our processed foods until He is risen!

Wednesday: Chickpea Stew (Eat Clean, Pg 146)- Looks like a hearty vegetarian stew.  BUT BEWARE: This recipe requires you to soak beans overnight, and 60 minutes of standing time. It seems pretty involved so I am interested to see if it is worth the effort.

Chickpea Stew

Ingredients:
1 Cup dried Chickpeas- soak overnight
4 Tbsp Coconut or Avocado oil, divided
3 Tbsp Fresh chopped Rosemary
1 tsp Turmeric
2 tsp Curry Powder
1 yellow onion, peeled and coarsely chopped
3 Carrots peeled and cut into chunks
2 large firm potatoes, cut into chunks
4 stalks of celery, cut into chunks leaves included
4 cloves of garlic, minced
Pinch of cayenne pepper
1/4 cup Raisins soak one hour in hot water them drained, reserve the liquid
Rice OR Quinoa

1- Soak Chickpeas overnight in large bowl on the counter. Cover with 6 inches of water.  Cover Bowl with large plate

2- The next day, Drain the chickpeas and place them in a large stock pot with plenty of water. Cook until tender, about 1 HOUR. Remove from heat and let stand for 1 HOUR.  Drain, reserving the cooking liquid. Rinse well. Repeat.

3- Combine soaking liquid from raisins with 2 cups of the cooking water from chickpeas in a large measuring cup, stir and set aside.

4- Place half the cooked chick peas in a blender and use half of the reserved liquid to blend the chickpeas to a uniform smoothness.  Add 2 Tbsp Oil, Rosemary, turmeric, and curry powder. Blend again and set aside.

 5- Heat remaining 2 Tbsp oil in Dutch oven or heavy bottomed soup pot. Add onion and cook for several minutes. Add remaining vegetables and cook stirring all the while. If pan gets dry, add a bit more oil. Add remaining reserved liquid. Cover and let cook for several minutes.

6- Add remaining ingredients. and stir well. add chick pea mixture from blender and stir again. Cook, covered, for 20 Minutes

7- Serve over hot Quinoa or rice

Yields 8 one cup servings- We will probably have 4 and freeze the other half .

Roasted Bison Tenderloin

Thursday: Roasted bison Tenderloin with apple butter sauce (Eat Clean, Pg 264) This one just looks AMAZING!! We love Bison in the Locke household too, so we figure this is a good place to start. Going to serve with Steamed Broccoli.

Ingredients:
2 lbs Bison tenderloin
1/4 cup dijon mustard
2 Tbsp Finely chopped shallots
2 Garlic cloves, minced
1/2 cup fresh rosemary
2 Tbsp Coconut oil
2 tsp sea salt
2 Tbsp Cracked peppercorns

1- Preheat oven to 275 degrees

2- Remove any silvery membranes from the meat. Shape Tenderloin by binding in several places with Kitchen Twine.

3- Mix remaining ingredients in a small bowl. with clean hands rub the seasoning over the meat.  Make sure it is well covered.

4- Set the Bison in the oven and roast for 50 minutes. Check with meat thermometer. should be at 130 degrees for rare or 160 for medium rare.

5- Remove from oven and allow to sit, covered tightly in foil, for 20 minutes. Slice and serve.

Apple Butter recipe:
1.5 cups plain low fat yogurt
1/2 cup apple butter
juice of 1/2 fresh lime
Dash Tabasco Sauce (We are using Frank's red hot which surprisingly is clean.)
1 tsp Dried tarragon
1/2 tsp sea salt
ground black pepper

1- Mix all ingredients in a small bowl.

2- Place in a small sauce pan.  Heat gently over low to med heat. Then serve with roast.


Friday: Lentil Chili (Vegetarian, pg 144) with Super Simple Corn Muffins (Eat Clean pg 280) Nothing says Lent like Lentil Chili!

Lentil Chili

Ingredients
Oil Water Spray (Small travel spray bottle: 1 part Coconut oil, 7 parts water)
2 Red Onions, chopped
1.5 tsp GRound Coriander
1.5 tsp Ground cumin
1/2 tsp ground paprika
2 garlic cloves, crushed
2 sun-dried tomatoes
1/4 tsp crushed red-pepper
1 3/4 cup vegetable stock (Mine will be homemade- check out the recipe below)
4 cups cooked brown or green lentils (cook according to package takes 20-30 minutes- no soaking needing)

2 1/2 cups of diced fresh tomatoes and 1 cup of vegetable broth (Sub for 2 cans diced tomatoes)

Salt and pepper to taste.
Plain low-fat yogurt
Quinoa or rice

1- Spray a sauce pan with Oil water spray, and cook the onions for 5 minutes or until softened. Add Coriander, Cumin, Paprika.  Add Garlic, sun-dried Tomatoes, crushed red pepper and vegetable stock. Cover and simmer for 5-7 minutes. Uncover and simmer until onions are very tender and almost all the liquid is gone.

2- Stir in Lentils, and diced tomato mixture. Season with salt and pepper. Simmer for 15 minutes or until thick. Remove from heat.

3- ladle out 1/4 of the mixture and puree in a food processor. combine pureed and un-pureed portions

4- Serve over Quinoa or rice with yogurt.

Vegetable Stock recipe (You can really use a combination of leftover vegetables from your week for this, but here is what to buy if you don't have any left over things)

Ingredients
1 Large onion
3 Carrots
4 stalks of celery
1 Leek
4 sprigs of fresh thyme
small bunch of fresh parsley
1 Tbsp Peppercorns

1- Wash all ingredients, no need to skin them. Rough chop up ingredients, and put into a large pot.

3- Add water to cover veggies with about 1 inch of water.  Bring water to a boil, reduce heat and simmer for 1-2 hours

4- Allow to cool, strain with mesh strainer or cheese cloth. makes 8-10 cups.  good for about a week, freeze what you will not be using in one week in 1-2 cup containers.

Super Simple Corn Muffins
Ingredients
Dry
1 1/3 Cup Whole Wheat Flour
1 1/3 cup Cornmeal
1/3 cup skim milk powder
2 Tbsp Honey
2 tsp baking powder
1 tsp sea salt

Wet
1/2 cup apple butter
2 cups almond milk, soured with 2 Tbsp lemon juice
2 Tbsp coconut oil
4 egg whites, beaten

1- Preheat the oven to 425, prepare muffin pan- Spray baking cups with oil-water spray

2- Mix dry ingredients in a large bowl and set aside

3- Place wet ingredients in a medium bowl and mix together will.

4- Add Wet mixture to Dry mixture, and mix until dry mixture is just moist.

5- Fill muffin cups 2/3 full. Bake for 35-45 Minutes.


Makes 12 Muffins

Beef and Walnut Stir Fry

Saturday:  Beef and Walnut Stir Fry (Eat clean, Pg 260)
Ingredients:
2 tsp coconut oil or sesame oil
1 lbs Lean beef tenderloin chopped into 1 inch pieces
1 bunch asparagus, washed, trimmed and chopped
1 green bell pepper, seeded and coarsely chopped
1 red bell pepper, seeded and coarsley chopped
1.5 cups green beans trimmed and chopped into 1 inch pieces
1 clove Garlic, minced
1/2 cup toasted walnuts
1 tsp sea salt
Ground black pepper
Juice of 1 freshly squeezed orange
1 Tbsp Balsamic Vinger mixed with a pinch of salt and pinch of garlic powder

1- Heat Oil over med-high heat in skillet

2- Add beef and cook until well done on all sides. Add vegetables and garlic. Stir fry until tender

3- Add Walnuts and toss to heat through. Season with Salt and pepper. Makes 4 servings.  Place serving on serving of rice.

4- Deglaze Pan (this means to add liquid to a pan that food has been cooked in, to dissolve the remains of roasted or sautéed food that sticks to the bottom) with juice.  Add Balsamic mixture and stir well. cook over med-low until mixture is reduced by half. Pour over each plate and serve.

Sunday: This is an interesting day.  we have planned my son's birthday party at Chuck E Cheese. (YIKES!) Not very clean. Our plan is to eat a small plain salad there with oil and vinegar there, and then have leftovers from Stir-fry or Roasted Bison when we get home. I am also making special Clean Red Velvet Cup cakes with Cream cheese frosting in addition to the regular cupcakes I am making for the kids. After looking at the cost of the ingredients, and the time I would have to invest, I have decided to order the cupcakes from Etsy.  I found this listing, and asked the seller to make them gluten and soy free too.  

Also Making this week for snacks and as a condiment Homemade Hummus.  I am making it because it is easy and yummy and a great way to soften the blow of this big diet change.  Still a new recipe for me because I have made it with canned peas or beans, but wanted to try it with dried chickpeas instead.  

Hummus Recipe

Serves: 4-6 cups

Ingredients

• 2 cups dry chick peas
• 2 tsp salt
• water
• juice of half of a lemon (I am either using the other half of my lime or the lemon juice from the bottle)
• 3 tbsp tahini
• 2-3 garlic cloves
• ½ cup water (or more if needed)
• ⅓ cup olive oil
• 1 tbsp ground cumin

Instructions

1. Place the dry chick peas in a large bowl or pot and fill with water so that the water is at least an inch or two above the peas. Let them soak overnight in the fridge.
2. Drain the chick peas. Place them in a pot and fill with new water and salt.
3. Bring the chick peas to a boil. Once the water is boiling, lower the heat so that it is a low boil. Cook the chick peas for an hour. They should soften so they can easily be smushed with your fingers.
4. Drain the chick peas and let them cool until they come to room temperature.
5. Using a food processor, pulse the chick peas, lemon, garlic cloves and tahini. While the food processor is running, slowly pour in the water. Check the texture and thickness of the hummus. If needed, add more water to desired consistency.
6. When serving, scoop into a bowl and drizzle olive oil and sprinkle cumin on top of the hummus.

Check your kitchen
SPICES: If you want to "Eat Clean" You should check your spices too, I found a few of mine had some additives that don't work into the Eat Clean Lifestyle.
Curry Powder
Cumin
Cayenne pepper
Coriander
Garlic Powder
Paprika
Crushed red-pepper
Turmeric
Tarragon
Sea Salt
Cracked Pepper Corns
GRound Black pepper
4 cloves of garlic
Balsamic Vinger
lemon juice
High Quality Extra Virgin Olive oil
Tabasco Sauce or Franks Red hot
Whole Wheat Flour
Cornmeal
baking powder
Small travel spray bottle


Grocery List
3/4 cup Fresh Rosemary
Fresh Thyme
Fresh Parsley
1 yellow onion
2 Red Onions
1 Large Onion
shallot
Lime
orange
6 Carrots
1 bunch asparagus
2 large firm potatoes
8 stalks of celery
Broccoli
1 Leek
2 Tomatoes
1 Green Bell Pepper
1 Red Bell pepper
1.5 Cup Green Beans
1/4 cup Raisins
2 Sun Dried Tomatoes

dijon mustard (Not sure if this will be hard to find clean or not)
Apple butter
walnuts

3 cups dried Chickpeas
4 cups brown or green lentils
Tahini
Quinoa
Coconut oil

2 lbs Bison tenderloin
1 lbs Lean beef tenderloin

2 cups plain low fat yogurt
almond milk
3 Eggs