Plan to Eat Clean

I just wanted you all to know that even though I haven't had as much time to blog due to my current work load, I have been adding plenty of Clean Eating recipes on my Plan to Eat! I have found this to be the best way to eat healthy and stay on track and organized. If you would like to have access to all of my recipes just click on the link, find me "The Fitness Freak" and bam!, you get all of my recipes :-) The best thing is that you can get it free for 30 days with no credit card info needed, just decide if you want it longer and then pay.

I access my list and planner on my mobile so no more lost paper grocery/ meal plan lists!! That's the best part for me!

I have lots of Clean Eating, Gluten-Free, Vegan and Paleo recipes in my recipe box. Just go to the right side of the main recipe page and get to the Clean Eating and other specific recipes by using the drop down filters under "cuisine" and "tag". I also have lots of not so clean recipes but my family likes variety so they're in there. I hope you enjoy!

Nicole

Plan To Eat

My Favorite Way to Get a Healthy Dinner on the Table

For the past year I have been making menu plans through Plan to Eat. I have input almost 400 recipes into the program and it has been so wonderful!It helps me stick to a budget and ensures that I can easily make good, healthy meals for my family.

There are so many great websites with recipes but making them all easily accessible was tough.  Enter PTE, now I can just copy the HTML code from many of my favorite cooking sites(like Clean Eating) and add them into the PTE site in under a minute. Once they're in the PTE program I can print them and add them to my shopping list.

The shopping list is totally customizable. I can add things, remove things, put them on a list for a specific store and I do it all in under 10 minutes.

The best thing about being part of PTE is that your friends can join too and then you all have access to each others recipes. Yep, you can benefit from the work of others : ) You can also manually input your personal recipes as well as recipes from sites that don't have the formatting for copy and paste HTML. I have input lots of recipes this way and it is really simple once you get the hang of it.

The cool thing is that you can join with just an e-mail address and a password and you get 30 days access for free. You don't even have to put in a credit card number unless you decide to join later, yippee! Click on the logo above and try it out, you'll be so glad you did!!

Make sure to become my "friend" if you do join and you get to see all of my recipes. I have regular, Clean-Eating, Vegan, vegetarian, organic, Paleo, Gluten-Free and other fun recipes in my recipe book. On the main recipe page click on the "Friends" tab. Once it opens click "Add Friend" in the upper left-hand corner. You can find me under TheFitnessFreak. Check it out!

Nicole

Eat Clean Recipes- Crowd Pleasing Summer Menu by Tosca Reno

There is no better time than the summer to invite all your friends over and get the barbecue going. Celebrity Food Guru Tosca Reno, creator of the famed Eat-Clean Diet, prepared a complete summer menu from her Eat-Clean Diet Series filled with barbecued shrimp and vegetables, fruit-laden desserts and hydrating beverages that will be sure to please your guests without sacrificing the extra calories. I hope you all enjoy these wonderful recipes! Thank you Tosca for allowing me to share them with my readers :D

Beverage:

Watermelon Sangria

1 small seedless Sugar Baby watermelon, rind removed, cut into 3-inch chunks
Juice of 1 lime
Juice of 1 lemon
3 ½ cups pink wine
6 cups of natural lemonade, chilled
3 fresh oranges (washed and peeled) quartered and sliced
Ice cubes

1. Place watermelon and citrus juices in the blender and blend until smooth. Strain through mesh strainer into a large bowl.
2. Add pink wine and lemonade. Stir to combine.
3. Prepare two large pitchers by filling one-third with ice and layering the orange segments among the ice cubes. Pour sangria mixture into pitchers. Serve cold.

Appetizer:

Bruschetta with Tomatoes

3 large tomatoes, chopped fine
¼ cup arugula, chopped fine
¼ chopped basil, chopped
4 ¼ Tbsp extra virgin olive oil, divided
1 Tbsp balsamic vinegar
2 cloves garlic, passed through garlic press
½ tsp sea salt
freshly ground black pepper

1 loaf whole-grain French baguette, sliced into half-inch diagonal slices

1. Combine all ingredients except bread two hours before serving.
2. When ready to serve, toast bread in oven, toaster or on the grill.
3. Spoon tomato mixture on top of toasted baguette slices. Enjoy!

Salad:

Refreshing Salad

3 pickling cucumbers, washed and trimmed, sliced thin
2 small zucchini, washed and trimmed, sliced thin
1 small purple onion, peeled and sliced thin
1 cup coconut meat chopped into ribbons
1 head romaine lettuce &1 bunch arugula washed and chopped
1 cup unsalted cashews
1 cup broccoli chopped
5 inner stalks of celery (leaves included) chopped
½ cup dried cranberries
1 cup sprouts
spritz of pumpkin or avocado oil
white balsamic vinegar

1. Place all ingredients in a shallow salad bowl and toss until well combined.
2. Dress with a spritz of pumpkin or olive oil and a splash of white balsamic vinegar. Toss lightly and serve.

Side Dish:

Roasted Summer Vegetables with Couscous

2 purple onions, peeled and cut into chunks
3 yellow baby squash or zucchini, cut in half lengthwise, then cut into 2-inch chunks
3 small leeks, white or tender green insides only, cut in half lengthwise washed well and cut into 2-inch chunks
4 small plum tomatoes
3 or 4 bell peppers in varying colors, seeded, deveined and quartered
½ cup extra virgin olive oil
several garlic cloves, passed through garlic press
1 tbsp dried thyme
5 sprigs rosemary, chopped fine
1 tsp sea salt

1. Preheat oven to 400 degrees.
2. Prepare baking sheet by lining it with parchment paper.
3. Combine all vegetables in a large mixing bowl. Add olive oil, garlic, thyme and chopped rosemary.
4. Mix well and arrange vegetables on prepared baking sheet. Lay a few sprigs of whole rosemary on top of vegetables and sprinkle salt over the top.
5. Place in hot oven and roast for 20 minutes. Turn vegetables and continue roasting for 20 minutes until desired tenderness. Do not overcook.
6. Serve vegetables over couscous on a decorative platter. Drizzle pan juices from vegetables over top.

Couscous

2 ½ cups low sodium chicken or vegetable stock
1 cup whole-grain couscous
1 tsp sea salt
3 scallions trimmed and chopped

• Place couscous grains in a heatproof dish.
• Bring stock to boil. Remove from heat.
• Pour boiling stock over couscous. Cover with a plate. Let stand about 10 minutes to absorb stock.
• Fluff with a fork. Add chopped scallions and salt. Toss lightly to combine.

Main Dish: (Recipe requires overnight marinating time)

Grilled Shrimp Kebabs with Avocado & Ginger

Ingredients for Shrimp & marinade

Juice of 1 lemon
juice of 1 orange
¼ cup light soy sauce
¼ cup avocado oil
3 garlic cloves press through garlic press
2 Tbsp agave nectar
2 tsp fresh ginger
1 tsp dried marjoram
16 large shrimp peeled and deveined

1. Place all ingredients but shrimp in a large bowl. Mix well.
2. Add shrimp and toss to coat. Place in refrigerator overnight.

For Kebabs

1 each red, green, yellow bell pepper, seeded and deveined cut into eighths
8 baby grape tomatoes washed and kept whole
2 small firm green zucchini, trimmed and cut into 1 ½ inch pieces
12 button mushrooms, cleaned and left whole
¼ cup avocado oil

• Preheat grill.
• Remove shrimp from refrigerator.
• Using four long metal or soaked bamboo skewers, thread shrimp and vegetables, alternating colors and ingredients.
• Brush avocado oil on the kebabs. Place on grill and cook, turning frequently, until done.

Dessert:

Chocolate-Coated Frozen Bananas

4 medium bananas
4 oz. Good-quality chocolate, 70% cocoa or darker
1 1/2 Tbsp coconut butter
2 Tbsp walnuts, chopped
1 Tbsp crystallized ginger, finely chopped

8 bamboo skewers

1. Stir chocolate and coconut butter in heavy small saucepan over low heat just until smooth. Let stand 15 minutes to cool. 
2. Meanwhile, cut bananas in half and place a skewer lengthwise through the middle of each banana. 
3. Dip each banana 1/2 way up into chocolate mixture to coat. Place on a parchment lined baking sheet. 
4. Sprinkle with walnuts and ginger. Chill in freezer until firm. Enjoy!

These light, healthy and delicious menu options are all compliments of Tosca Reno and can all be found in Eat Clean Diet Recharged and Eat Clean Cookbook.

Click HERE for a printer friendly version.

 Nicole                                        

Being Fit like a Fitness Model

So I was feeling depressed this weekend because I can't seem to keep weight off right now. I was searching through my Oxygen Magazines for an idea on how I could really bump it up a notch. I came across many workout and diet plans and realized that the bodies you see in magazines are not as realistic to come by as a mom of three small boys. There was a time when I could have had the body of these models but I think it's come and gone. I need to focus right now on being healthy and letting the rest take care of itself.

Here is an example of what these beautiful women have to do to look so good! For any of you that are still at the point in your life where you can follow a strict plan try this one, it works!! Just know it should only be followed for a short time, 4-6 weeks. After that slowly add more healthy carbs back in to your diet.

If you can't do it all try switching your carbs to all whole grain and adding the Udo's or fish oil into your diet. Also, make all of your protein choices lean ones.

Ashley’s meal plan:

Pre-workout booster
• 1 teaspoon “Magnum G” glutamine
• 1 vitamin C tablet

Meal one (post-workout)
Protein Shake:
• 2 oz aloe vera gel
• 2 tablespoons hemp protein powder
• 1 tsp Udo’s Oil
• 1 tbsp ground sprouted flax seed
• 1 serving Magnum Performance Edge Greens
• 1 multi-vitamin

Meal two
• ½ grapefruit
• 4 oz chicken breast

Meal three (mid-afternoon)
• ¼ cup dry measure steel-cut oats cooked in water
• 1 tsp Udo’s Oil

Meal four (late afternoon)
• 4 oz chicken breast or turkey breast
• 8 asparagus spears raw or steamed

Meal five (evening)
• 1 cup egg whites
• ¼ cup green pepper and handful of spinach
Preparation: Serve scrambled or as omelet. Add 1 tbsp salsa. “I try to pick up something organic and lower in sodium – under 200 mg per serving,” says Ashley.

Meal six (before bed)
• 1 to 2 cups green salad, add cucumber, celery and lemon juice
• 1 krill oil capsule

Ashley’s workout:

Cardio: six days per week

Ashley’s cardio tip:
“Fifteen minutes before cardio, have a one-ounce serving of wheat grass and one teaspoon Magnum G glutamine for some added power.”

Weights:
Monday - shoulders, hamstrings, abs
Tuesday - quads, biceps
Wednesday - back, triceps, abs
Thursday - shoulders, calves
Friday - quads, chest
Saturday - hamstrings, abs
Sunday - ah, rest!

Clean Eating Menu for the Week

The following is a sample week out of Clean Eating Magazine. Every issue includes 4 weeks of menus and each one is pretty simple and very yummy. Cut and paste the menu:) Enjoy!

Monday

Breakfast:
Pumpkin Pie Oatmeal (recipe follows)
1/2 cup low fat milk (regular, soy or almond)

Snack 1:
1/3 cup raw, unsalted walnuts or almonds
1 orange

Lunch:
Curry Coconut Chickpeas (recipe follows) save some for later in the week

Snack 2:
14 oz. low fat milk (regular, soy or almond)
1-1/4 scoops protein powder of choice

Dinner:
Large mixed green salad w/ 6 oz. grilled chicken or tofu
3 Tbsp. Spicy Apple Vinaigrette (recipe follows) keep leftovers
1/8 cup ground flaxseed

Tuesday

Breakfast:
1 slice sprouted grain toast
2 Tbsp. natural peanut or almond butter
Shake made with:
1 cup low fat milk of choice
1/2 cup berries
1 Tbsp. protein powder
2 Tbsp. ground flaxseed

Snack 1:
2 Tbsp. Hummus
w/ raw veggies

Lunch:
2 or 3 cups low sodium veggie and lentil soup
1 orange

Snack 2:
Mint Chocolate Shake (recipe follows)

Dinner:
Quinoa Apple and Walnut Salad (recipe follows) refrigerate leftovers
w/ 2 Tbs. Spicy Apple Vinaigrette

Wednesday

Breakfast:
Scramble egg whites or tofu w/
onions, mushrooms, bell peppers,
salt, pepper turmeric and garlic powder

Snack 1:
2 Peanut Butter Fudge Bars (recipe follows)

Lunch:
Quinoa, Apple and Walnut Salad (leftovers)
w/ Spicy Apple Vinaigrette

Snack 2:
2 hard boiled eggs
10 grapes
raw veggies

Dinner:
Curry Coconut Chickpeas (leftovers)

Thursday

Breakfast:
Asian Scrambled Eggs (recipe follows)
1/2 cup berries
2 Tbsp. Ground flaxseed

Snack 1:
2 Tbsp. hummus
raw veggies

Lunch:
Wrap: 1 sprouted grain wrap,
3/4 cup pinto beans, 1 cup peppers
and onions, 1 Tbsp. salsa

Snack 2:
2 Peanut Butter Fudge Bars (leftover)

Dinner:
2 veggie spring rolls
Large spinach salad w/ strawberries and almonds
6 oz. fish, tofu or chicken

Friday

Breakfast:
4 oz. soy/veggie breakfast sausage
1 cup berries
2 tbsp. ground flaxseed

Snack 1:
1/2 cup raw, unsalted almonds or walnuts
8 baby carrots

Lunch:
2 or 3 cups low-sodium veggie and lentil soup

Snack 2:
Mint Chocolate Shake

Dinner:
Seafood Lettuce Wraps (recipe follows)

Saturday

Breakfast:
Pumpkin Pie Oatmeal

Snack 1:
2 Tbsp. natural almond or peanut butter
1 apple
2 stalks of celery

Lunch:
Large salad:
mixed veggies, 6 oz. tofu, chicken or fish,
2 Tbsp. Asian Dressing (recipe follows) save leftovers

Snack 2:
2 oz. turkey or seitan jerky
raw veggies

Dinner:
Sprouted grain wrap w/
3/4 cup organic refried beans, 1 cup peppers
and onions, 1 Tbsp. salsa, lettuce

Sunday

Breakfast:
Omelette-
6 egg whites, 1 whole egg, mushrooms and onions
1 buckwheat pancake
1/2 cup berries

Snack 1:
2 Tbsp. hummus
raw veggies

Lunch:
2 veggie burger patties w/
lettuce and mixed veggies

Snack 2:
2 Peanut Butter Fudge Bars

Dinner:
Veggie stir-fry-
Frozen stir-fry veggies, 6 oz. lean poultry, 1 tbsp canola oil
and salt free Mexican seasoning


Recipes

Pumpkin Pie Oatmeal

1 Serving

1/4 cup low fat milk (or soy or almond milk - I used almond)
6 Tablespoons water
1/4 cup old fashioned Oats
Pinch cinnamon
Pinch nutmeg
1/8 cup canned pumpkin
1/8 cup sliced almonds or chopped walnuts
Stevia or other sweetener (I use Agave sweetener)
1/8 cup water
1/2 scoop vanilla protein powder

In a small pot, bring milk and water to a boil over medium heat. Add oats, cinnamon and nutmeg. Reduce heat to medium low and simmer until liquid is absorbed, about 7-10 minutes, stirring occasionally.

Once liquid is absorbed, stir in pumpkin, almonds, and sweetener of your choice, set aside.

Combine water and protein powder in a separate bowl. Mix with fork until protein is dissolved. Pour over Oatmeal and serve.


Curry Coconut Chickpeas

2 Servings

Cooking spray
1 cup napa cabbage or bok choy, sliced
1/2 cup diced onion
1/2 cup diced red bell pepper
1/2 cup light coconut milk (shake can)
1 tsp. fresh garlic, minced
1 tsp fresh ginger, grated
1 tsp curry powder
3/4 cup chickpeas, drained (low sodium, canned)
1/4 tsp sea salt
pinch black pepper
1 Tbsp. fresh basil, thinly sliced

Preheat frying pan over medium heat then lightly coat with cooking spray.
Add cabbage and saute until cabbage shrinks down. Add onion & pepper.Saute for 2-4 minutes.

Add 1 Tbsp. coconut milk, garlic, ginger and curry powder. Saute 2 minutes
Add remaining coconut milk, chickpeas, salt and pepper; heat until warm. Add fresh basil and serve.



Chocolate Mint Shake

Serves 1

1 bag mint tea
1/4 cup hot water
1/2 cup ice
1 scoop chocolate protein powder
1/2 cup low-fat plain yogurt
1-1/2 tsp. flax seed oil
1-1/2 tsp. dark chocolate chips

Steep tea bag in hot water for 5 minutes. Squeeze remaining liquid from bag then discard bag.
Add ice to tea. Combine remaining ingredients in blender and blend on high until smooth.

Quinoa, Apple & Walnut Salad w/ Turkey Sausage

Serves 2

1/2 cup water
1/4 cup quinoa
4 oz lean turkey sausage( or soy/veggie sausage)
1 cup diced apples
1/4 cup walnuts, crushed
3 cups fresh spinach

Cook sausage in a large pot of simmering water for 10-20 minutes, depending on thickness.
Remove from water and saute in a preheated pan coated with cooking spray, until lightly browned. Set aside to cool then slice into medallions.

Combine all ingredients in a large bowl and drizzle with your favorite dressing. (Spicy Apple Vinaigrette is best)

Spicy Apple Vinnaigrette

Serves 16

1/2 cup walnut oil
1/4 cup apple cider vinegar
1 gala apple peeled, cored and cut into small pieces
pinch of paprika
pinch of cinnamon
sea slat and black pepper to taste

add all ingredients to a blender and puree until everything is finely diced.


Peanut Butter Fudge Bars

4 scoops chocolate protein powder
2/3 cup flax meal
4 Tbsp. natural peanut butter
1/4 cup water
agave nectar

Instructions:

Mix ingredients together in a bowl, adding 1/4 cup water [or less if you can manage) and agave nectar, to taste. At first, it will seem like its not enough water, but keep stirring, and it will eventually become a sticky blob of dough.

Divide the mixture into 4 equal portionsand put it into separate pieces of plastic wrap, shaping into a bar within the wrap. Its easier to shape them by laying plastic wrap in one side of a small casserole dish, pressing the dough into the natural shape of the dish.

Put the bars into the fridge, or store them in the freezer. You can eat them chilled, or even frozen, or you can eat it right out of the bowl.

Asian Scrambled Eggs

Serves 1

1 clove garlic, chopped
1-1/2 tsp. fresh ginger
1 tsp. peanut oil
1/2 cup mushrooms, chopped
5 snow peas, quartered
1/4 cup red bell pepper, chopped
3 scallions, chopped
1-1/2 tsp. low sodium soy sauce
3 egg whites, plus 1 whole egg, beaten

Brown garlic and ginger with half of the oil in skillet. Add mushrooms, snow peas and pepper.
Stir fry until mushrooms start to brown and lose moist of their moisture. Add chopped scallions. Stir fry a few minutes with added soy sauce. Remove veggies from skillet.

Add remaining oil then eggs. When eggs start to bubble around the edges, stir them with a spatula until scrambled. Just before eggs are completely cooked, add veggies and mix thoroughly.
Serve warm.

Seafood Lettuce Wraps

Serves 1

4 oz shrimp(pre-cooked, frozen)
1/4 cup cubed avocado
1/8 cup grated carrots
1/8 cup grated cucumber
1/8 cup cooked navy beans, drained
1 Tbsp. asian dressing of choice
1/8 cup plain, low-fat yogurt
3 iceberg lettuce leaves

Combine defrosted shrimp, avocado, carrots and cucumber together in a mixing bowl. Gently mix in beans, drewssing and yogurt.
Lay lettuce leaves on cutting board. Divide mixture evenly between leaves. You can also
choose to serve the remaining mixture as a side salad with wraps.

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