by Paula (Clean Eating Expert)
12. May 2011 17:11
I love to cook! My family is in the restaurant business and cooking was a part of our family dynamic/community. Recipes are a great inspiration (especially if you’re not confident about experimenting with cooking), but never underestimate cooking clean and quickly with what’s in your fridge!
Let’s say you have a piece of salmon or chicken as your base meat for your meal. Now what? How can I make this meal exciting?
-Add sprouts, mushrooms, peapods, broccoli slaw and the meat in a piece of parchment paper (keep the size of paper generous). Add spices and flavored vinegars, a drizzle of EVOO or flavored olive oil. Fold the paper lengthwise, then fold the ends under like a present and tuck under. Put into a baking dish and cook at 400 for 20 minutes depending on the density of the meat you’re using. Serve over ½ cup of brown rice.
-Add sweet red pepper, onions, tomato pieces, and chickpeas with your protein. Add pitted olives, a drizzle of olive oil, cinnamon or curry powder. Bake in 375 degree oven until the meat is cooked.
-Add zucchini, tomato, basil, mushrooms, and a dash of sea salt., Add capers and skip the salt because they are stored in brine( add toward the ends so they don’t mash). Serve over ½ cup whole wheat rotini.
-Try meyer lemons (their taste is different than standard lemons- I just recently tried them and really enjoyed them). Add chopped organic spinach, sprinkle roasted pine nuts, and a sprinkle of freshly shaved regiano parmesan over the top when you serve the dish.
Clean eating is affordable and easy. It’s healthy (you manage the salt, fats, and sugars added) and provides opportunity for creativity. Manga!
Wednesday 05/11/11-Exercise Diary:
Strength train- trainer
Wednesday 05/11/11- Eating Diary:
Day A
7 am- 4 egg whites (67 cal)
2 oz. oatmeal ( dry weight) (221 cal)
11 am- protein shake (160 cal)
2 p.m.- 5 oz mahi mahi (144 cal)
3 oz quinoa ( 150 cal)
8 oz vegetables ( raw or steamed) (88 cal)
6 p.m.- 3 oz turkey breast (149 cal)
3 oz sweet potatoes (oven roasted in skin) (64 oz)
8 oz green vegetables ( raw or steamed ) (88 cal)
1/2 tsp uda or flax oil (65 cal)
8 p.m.-5 oz.cod (pan seared) (145 cal)
3 oz beans, Adamame (frozen then thawed) (144 cal)
8 oz greens (assorted) ( 88 cal)
1/2 tsp Uda's or flax oil ( 65 cal)
TOTAL CALORIES: 1641
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