Monday, June 23, 2008

My Favorite Clean Eating Recipes

Eating clean is not a diet! Eating clean is a way of life. If you eat clean you feel good. It will help motivate you, you will feel better about yourself, and you will give out positive energy to those you encounter. Clean eating is a way to build your self esteem and a way for you to become a role model for your own family.

-Jen Hendershot, Ms. International & Ms. Fitness Olympia 2005

To eat clean is just what it says. If it comes out of a box or window, dont eat it. If it tastes sweet, spit it out. You want to consume food that is as close to nature as you can find. You may worry that Clean Eating lacks flavor and imagination, but nothing could be further from the truth. Here are a few of my favorite meals for you to try. Try these and tell me that aint some good s&%t!

Shrimp Jambalaya serves 4

-1/2 cup chopped onion
-1/2 cup chopped green pepper
-1 clove minced garlic
-1 (16 oz) can stewed tomatoes
-1/2 cup water
-2 bay leaves
-1/2 tsp thyme
-1/4 tsp basil
-1/4 tsp red pepper
-dash pepper
-1 lb deshelled shrimp
-2 cups cooked brown rice
-Pam cooking spray


In a saucepan coated with Pam, cook onion, pepper and garlic until tender. Stir in stewed tomatoes, water, bay leaves thyme, basil, red pepper, shrimp, and cooked rice. Bring to a boil and reeduce heat. Cover and cook over medium heat for 15 minutes. Stir frequently.

Note: If you don't like shrimp you can substitute chicken breast.

Nutrients per serving:
Calories: 220, Fat: 2 g, Carbs: 35 g, Protein, 16 g

Cherry Tomato Meatballs Serves 1


-1 lb lean ground sirloin
-12 cherry tomatoes
-2 egg whites
-3/4 cup Panko
-1/2 cup milk
-1 1/4 cup chopped onion
-salt and pepper
-1/2 tsp oregano
-1 tbsp parsley
-Pam cooking spray


In a bowl, combine all ingredients, except meat and tomatoes. Add mixture to ground sirloin and mix well. Shape 1/4 cup of the mixture evenly around each tomatoe so that the tomatoe is hidden inside the meatball. Spray a baking dish with Pam. Place meatballs in baking dish and bake at 375 for 25 to 30 minutes.

Nutrients per serving:
calories: 104, Fat: 9 g, Carbs: 4 g, Protein: 10 g.

Dinner in a foil packet
It's a WRAP serves 4

Adjust oven rack to its lowest position and heat oven to 500 degrees. Or heat gas grill, igniting all burners on high for atleast 10 minutes.

-1 1/4 to 1 1/2 pounds of boneless, skinless chicken breasts, cut into 1/2-inch slices

-1/4 cup extra virgin olive oil
-4 large garlic cloves, minced
-4 large green onions, minced
-1/4 cup chopped fresh dill
-1 tsp. lemon zest
-1 tsp. each, salt and ground black pepper
-1 pound of your choice of veggie: asparagus, bell peppers, sliced mushrooms ect.


Mix protein, flavoring and vegetables in a bowl. Tear off 4 12-by-18-inch sheets of heavy duty foil; divide mixture among them, arranging protein atop veggies, each in a single layer. For each packet, bring long sides of foil together and fold over about 1/2 inch; crimp to seal. Repeat folding and crimping, lengthwise twice more. Fold ends twice to seal. Set packets on rimmed baking sheet. Bake for 15 minutes. Let packets stand for 3 minutes.