Tuscan Turkey and White Bean Skillet

Tuscan Turkey and White Bean Skillet 

Makes 6 servings 

Ingredients: 
1 teaspoon dried rosemary, divided
1/2 teaspoon garlic salt
1/2 teaspoon black pepper, divided
1 pound turkey breast cutlets, pounded to 1/4-inch thickness
2 teaspoons coconut oil, divided
1 can (about 15 ounces) no salt added navy beans or Great Northern beans, rinse and drained
1 can (about 14 ounces) fire roasted diced tomatoes
1/4 cup grated parmesan cheese 

Preparation:
1. Combine 1/2 teaspoon rosemary, garlic salt and 1/4 teaspoon peppers in small bowl; mix well and sprinkle over turkey
2. Heat 1 teaspoon oil in nonstick skillet over medium heat. Add half of turkey; cook 2-3 minutes per side or until cooked through (165*F). Transfer to large platter and tent with foil to keep warm. Repeat with remaining 1 teaspoon of oil and other half of turkey
3. Add beans, tomatoes, remaining 1/2 teaspoon rosemary and 1/4 teaspoon pepper to same skillet. Bring to boil over high heat. Reduce heat and simmer for 5 minutes.
4. To serve; spoon bean mixture over and around turkey. Sprinkle with parmesan cheese.

21 Day Fix Pumpkin Cheesecake

One of my favorite things about this time of year is pumpkin cheesecake!!  I do not however love the calories and ingredients.  Here is a cleaned up, 21 day fix approved version:

21 Day Fix Pumpkin Cheesecake:

Ingredients:

2 cups cottage cheese (2%)
1/2 cup nonfat greek yogurt
1/2 cup pumpkin puree
2 eggs
3 Tbsp. almond flour
1 tsp. vanilla extract
1 tsp. cinnamon
1 tsp. pumpkin pie spice
1 tsp. stevia
1 Tbsp. maple syrup
Zest of orange (or lemon)

Directions:

1. Preheat oven to 350. Spray 7-8" pie pan with coconut oil spray.
2. In a blender, blend cottage cheese until smooth. Once smooth add the remaining ingredients and blend all together until smooth.
3. Put ingredients in pie pan. You can make a swirl with the cinnamon in the pie if desired.
4. Bake for 30-35 minutes until the edges are pulling away from the pan.
5. Refrigerate for a couple of hours or overnight.
6. Top with your favorite toppings.

21 Day Fix Spaghetti Squash Lasagna

Love lasagna but looking for a cleaner, lighter version? This 21 day fix approved recipe is amazing!

Ingredients:

olive oil cooking spray [I use my EVOO]
1 lb of spicy Italian turkey sausage, casings removed
1/4 onion, diced
2 cloves of garlic, minced
1 1/4 cup of ricotta cheese
1 egg
1 1/2 cups of homemade tomato sauce
1 cooked spaghetti squash (about 4 cups of squash)
2/3 cup of mozzarella cheese
1 T parmesan cheese
fresh basil
salt and pepper

Instructions:

1. Spray a pan with olive oil cooking spray, saute onion until soft. Add turkey sausage and brown until cooked through. Add garlic and cook for an additional minute. Remove from heat.
2. Discard seeds from the squash and use a fork to remove your "spaghetti." To remove excess moisture from the squash, place it in a clean kitchen towel and give it a squeeze. Then season the squash with a little salt and pepper.
3. Stir an egg, parmesan cheese, and a sprinkle of pepper into the ricotta.
4. Preheat your oven to 375. Spray a casserole dish with a olive oil cooking spray and begin the layering process.
5. First, spoon about half of your sauce on the bottom of the casserole dish.
6. Next, add the cooked sausage. Layer spaghetti squash over the sausage then add the rest of the sauce and some fresh chopped basil.
7. Finally, top sauce with the ricotta cheese mixture and then add the shredded mozzarella.
8. Bake until cheese is melty and bubbly - about 15-20 mins. To brown the cheese, broil on low for 5-10 minutes at the end, but watch carefully. It sneaks up on you!
9. Remove from oven and let sit for a few minutes. If there is excess water at the bottom of your pan, you can carefully try to drain it out from the corner of the pan or serve with a slotted spoon.
10. Garnish with fresh basil before serving!

21 Day Fix Container Count: 1-1/2 RED, 1/2 BLUE, 1-1/4 GREEN

Saturday Secrets - Almond Flour

Happy Saturday!  My Saturday Secret today is almond flour - one of my favorite ways to clean up some yummy recipes.  I grew up eating most everything battered & fried.  There are times I still want something that satisfies that "chicken strip" craving.  Almond flour is a perfect alternative.  You get to skip all the negative effects of flour and have a coating that I believe much more resembles panko. When I make chicken strips,  I either bake the chicken in the oven or I do a quick fry in olive oil to get that crispy texture and then bake the remainder of the time in the oven.

Almond flour is a little pricey.  I have experimented with making my own when I find almonds on special but I must admit it takes ALOT of almonds to make a significant amount of flour.  I also use it to coat tilapia and bake in the oven.  Delish!  One of my favorite recipes of course is chocolate chip cookies made from almond flour.  You get that cookie and nut texture all rolled in one.  (Recipe can be found on my website www.platinumsass.com) Give it a try on one of your next recipes.  You will not be sorry!

Cheers to a fantastic weekend!

Routine Will Save You Every Time

I am big on routine and being as organized as possible. To the point most would probably think I'm totally boring. But let's face it. Life doesn't always cooperate with us or our plans or our schedules. Things come up. Family gets sick. Dogs get hurt. Things break. You get my point here.

That happens to everyone including me. I fall short on my work outs. My house gets dirtier than usual. The laundry stacks up. But one thing I cling to, sometimes with dear life, is my clean eating plan. 

How do I do that you ask? Meal prep. Every Sunday like clock work. At the minimum all of my protein is cooked for the week and at the maximum, food weighed, measured, packaged, veggies cut and cleaned and snack drawer prepared. Why is this the one thing I cling to when I will let everything else go? Because it makes the biggest difference: in the way I feel, in how much energy I have, in how well I sleep. 

Clean eating is the biggest part of living a healthy lifestyle. Even if I don't work out all week, I can maintain as long as my diet is spot on. Yes it takes a little time but is so beyond worth it. When life gets crazy, I don't go crazy. I just adjust and keep right on going. If I was grabbing McDonalds every day I feel certain that would not be the case.  I don't believe I would have the energy to take care of all the things and those I love which is most important to me.

When things get crazy, cling to one thing that gives you the biggest return on investment. Not sure what that is? Start with your diet. I promise you won't regret it!  Cheers! 

Fish Friday - Cioppino

Happy Friday!  Here is our last Fish Friday for those of you observing Lent.  This is an awesome seafood soup.   You could substitute in any fish you prefer over those listed.  Cheers!

Ingredients:

2 tsp. olive oil
1 medium onion, chopped
1 fennel bulb, thinly sliced (chop fronds and put aside for garnish)
5 cloves garlic, finely chopped
1/2 tsp. ground black pepper
1/2 tsp. ground white pepper
3 bay leaves
1 cup dry white wine
1 can (28 oz) whole peeled tomatoes, crushed, no salt added
8 cups seafood stock or broth
1 lb. raw clams in shells
1 lb. raw blue mussels in shells
1 lb. raw shrimp, peeled & deveined
1 lb. raw tilapia filets, cut into 1"chunks
1/2 cup fresh basil leaves, chopped

Directions:

1. Heat oil in a saucepan over medium high heat.
2. Add onion & fennel bulb, cook, stirring occasionally for 5-6 minutes until onion is translucent.
3. Add garlic, cook, stirring frequently for 1 minute.
4. Add peppers, bay leaves & wine. Bring to a boil.  Reduce heat & gently boil, stirring occasionally for 10-11 minutes until liquid is almost completely gone.
5. Add tomatoes, bring to a boil over medium high heat.  Reduce heat & gently boil, stirring occasionally for 10-12 minutes, or until about 2/3 of the liquid is left.
6. Add broth & bring to a boil. Reduce heat & gently boil, stirring occasionally 25-30 minutes.
7. Add clams & mussels, cook covered for 5-10 minutes, until clams & mussels begin to open.
8. Add shrimp & tilapia, cook covered 2-3 minutes until clams & mussels are open, shrimp is opaque and tilapia flakes easily when tested with a fork.  Discard any unopened clams or mussels.  Discard bay leaves & remove from heat.
9.  Evenly divide between 6 bowls, top with basil & fennel fronds (if desired.)

Saturday Secrets - Quinoa Flakes

Happy Saturday!  My Saturday secret today is quinoa flakes!  I found these a while back and they are such an amazing addition to my clean eating plan.  Anything that calls for breadcrumbs, I sub these flakes in.  They are also great as a topping for muffins or a pie.

Quinoa flakes remind me a lot of rolled oats.  They are also gluten free.  Quinoa is such an amazing grain because it contains all 9 essential amino acids, so it is considered a "complete protein."  This is rarely found in anything other than meat.  Try them out and let me know what you think!  Happy, healthy Saturday everyone.

Fish Friday - Chili Lime Shrimp

Happy Fish Friday everyone! Todays recipe is an awesome shrimp with chili lime sauce (serves 4).

Ingredients:

2 Serrano chilis, seeded & chopped
1 chopped garlic clove
1/2 cup lime juice
1/4 tsp grated ginger
1 tsp coconut sugar
1 tsp salt
1lb shrimp
8 oz arugula
3 tbsp. grated Parmesan

Directions:

1. Add chills & garlic to blender with lime juice, coconut sugar & salt.  Blend until smooth.
2. Preheat grill pan.
3. Rub chili mixture onto shrimp and place on heated grill pan.  Cook until pink (about 3 minutes per side.)
4. Place arugula on plates & put cooked shrimp on top.  Drizzle with extra chili mixture and top with Parmesan cheese.  Enjoy!

Summer Road Trips & Clean Eating

It is that time of year again to start thinking about summer road trips & summer vacations.  I think traveling in the car is a challenging time for everyone to stay on their plan and eat clean.   I have found that taking the time to pack snacks/foods that travel well is the key to maintaining your clean eating lifestyle.

There are 2 ways to look at a vacation.  Some people take it as a vacation from everything (no clean eating or exercise) and some people, like myself, may have some off-plan meals but try to stay somewhat on my routine the remainder of the time.

If you will be traveling somewhere to stay in a hotel, you may have plenty of healthy options upon arrival, but I highly recommend you take the time to do your research and make sure.  Most hotel rooms are now equipped with a refrigerator and coffee pot.  Some even have microwaves.  If your room has all 3 you have hit the trifecta for sure!  This will improve your chances of staying on plan tremendously.

These are some foods I normally take with me (I carry a 6 pack bag) that seems to travel well (car or in a plane):

Fruits (grapes, apples, oranges, blueberries)
Nuts (almonds & walnuts)
Protein powder (I portion mine out in snack size zip locks)
Sliced veggies (carrots, peppers, celery)
Snack size individual guacamole, peanut butter & hummus
Baked chicken breast (I shred mine)
Boiled eggs
Ezekiel tortillas
Protein bars
Brown rice crackers
lunch mean (applegate farms)

Carrying these items always makes a huge difference for me.  When I get the munchies, I have clean options, which is important. This keeps me from running in a convenience store and grabbing something.  As I said, I use a 6 pack bag which has ice packs and keeps everything chilled for the entire day.  There are several brands of meal management bags out there and I highly recommend these over carrying  small cooler.

Happy traveling my friends!

Two for Tuesday- Peanut Butter & PB2

One of my favorite go to snacks is peanut butter (natural no sugar added.) I switch back and forth between my 2 favorite brands, Adams crunchy peanut butter (and boy is it crunchy!) and PB2 powdered peanut butter.

Each has its advantages. I love Adams on a piece of toast because it is so crunchy and reminds me of a pb&j as a kid. I do not however love the calories and fat. 

For a shake or an on the go snack, I love PB2. It's easy to carry and mixes perfectly in my shakes.  Here is a quick comparison: 

2Tbsp. Adams: 

200 calories (140 from fat)

Fat 16 g

Sat Fat 2.5 g

Protein 8 g

2 Tbsp. PB2:

45 calories (13 from fat)

Fat 1.5 g

Sat Fat  0 g

Protein 5 g

As you can see PB2 is the healthier option for sure, but I still eat Adams in moderation because I love that crunchiness!

Cheers everyone!

What's In My Gym Bag - Protein Cookie Company

One of my absolute favorite go to snacks that I keep in my gym bag is The Protein Cookie Company protein cookies. Not only are the delicious, I love the ingredients as well. 

There are 4 flavors to choose from: chocolate chip, dark chocolate chip, peanut butter and oatmeal raisin. 

The key ingredients are: Whey Protein, Unbleached Unbromated whole wheat flour, stevia, and 72% Cocoa powder. They contain anywhere from 17-20 grams of protein in each one. 

One note: these must be refrigerated. If you are looking for a clean, yummy snack, I highly recommend these. You can check them out here:  http://theproteincookiecompany.com

Cheers! 

Saturday Secrets - Purely Elizabeth Cereal

I have always loved cereal! As a kid it was fruity pebbles & captain crunch. Obviously I don't eat those anymore but have always missed having a bowl of cereal. I have search all over for a sugar free low glycemic version "clean" to no avail.

Then in sprouts recently I came across "Purely Elizabeth" brand cereals. They were exactly what I was looking for and sweetened with coconut sugar. The variety I close reminded me somewhat of rice crispies. 

They also have granola sweetened with coconut sugar and it's amazing on top of green yogurt. I have only seen these at Sprouts but I'm sure they have them other places. 

If you were a cereal lover as a kid, or now, these are for you! Cheers!

Fish Friday - Baked Trout

Just a few more Fridays and Fish Friday recipes left in Lent.  Today I am featuring Baked Trout.

Ingredients:

12 oz. raw, cleaned, cut open lengthwise trout

sea salt to taste

black pepper to taste

1 chopped medium tomato

1/2 chopped medium onion

1 clove garlic, finely chopped

6 fresh basil leaves, finely chopped

1 tsp. olive oil

1 sliced medium onion

Directions:

1. Preheat oven to 425 degrees.

2. Season inside of trout with salt & pepper & set aside.

3. Combine tomato, onion, garlic & basil in a bowl & mix well.

4. Place trout on a large piece of foil & fill the inside of the trout with the tomato mixture.

5. Drizzle with oil & top with lemon slices.  Seal foil tightly & place on baking sheet.

6. Bake for 10-12 minutes until cooked through.  Increase temperature to broil.

7. Open foil & expose fish & broil for 2-3 minutes until skin is crisp.

8. Discard lemon slices & enjoy.

Clean Eating & Reading Labels

Reading labels is one of the most important things, in my opinion, to get in the habit of doing on your clean eating journey.  We look at certain items, like lunch meat or spices, and assume there is no hidden sugar for instance only to discover we are very wrong.  Reading labels will help you discover these ingredients and make healthier choices.

When looking for "clean" foods, some people look at the number of ingredients.  Although at times this may be a good indication of whether or not something is "clean" it could in theory be incorrect if all of the ingredients are clean and unprocessed.  Unlikely I agree.

There are other theories to only buy things that have ingredients in them that you would purchase separately.  Salsa for instance - tomatoes, onions, jalapeños, etc.  That is a great practice but I fear if you are just beginning on your journey this may totally overwhelm you.

What I do and I believe is a good starting point, is to search for hidden sugar.  If the salsa had sugar as an ingredient for instance, I would have passed on it and looked for a brand that did not have sugar.  In sugar I mean anything sweet other than stevia, coconut sugar or honey.  Those are the only options I allow in my ingredients and I prefer stevia and coconut sugar over honey as they are both lower on the glycemic index.

Looking for sugar will become a part time job for you.  It has taken me years and I still make mistakes as the manufacturers change ingredients.  For example I have bought the same pasta sauce for years.  I noticed this month that it now contains sugar.  I have since opted to make my own.  I do the same with salsa, dressings and anything else I can.  I recommend the same to you whenever possible.

Remember one thing:  this is a journey.  It is a marathon, not a sprint.  As you run out of things, replace them with healthier versions.  This will keep implanting clean eating from being so overwhelming to you.

Need help getting started?  Check my website for some downloadables and nutrition coaching:  www.platinumsass.com

Cheers to clean eating!

Saturday Secret - Ezekial Tortillas Make An Awesome Pizza Crust

Pizza is one of my favorite all time meals!  I do not always want to use that as my treat meal so I am always looking for a healthy yet satisfying alternative.  I occasionally do use whole-wheat crust but wanted something cleaner.  As any of you that have eaten Ezekiel tortillas know, they are a little thick to give you the sensation that you are actually eating a tortilla.  They break and are difficult to eat.  Although a healthy alternative to a flour or whole wheat tortilla, I have found they make a much better pizza crust!

I make mine in a toaster oven on bake and they are delish!  Here is an easy recipe to get you started:

1/4 cup all natural tomato/pasta sauce (no sugar added)
1/4 tsp. dried oregano
1/2 clove garlic, finely chopped
1 8" sprouted grain (Ezekiel) tortilla
1/8 cup sliced red peppers
1/8 cup sliced zucchini
1/8 cup mushrooms
1/8 cup chopped red onions
2 Tbsp. shredded mozzarella cheese (light)
2 Tbsp. shredded parmesan cheese


1.  Preheat oven to 425 degrees.
2.  Combine tomato sauce, oregano & garlic in a bowl and mix well.
3.  Place tortilla on a baking sheet and spread tomato/pasta sauce on it.
4.  Top with veggies & cheeses.
5.  Bake for 8-10 minutes until cheese is bubbly.
6.  Enjoy!

Other toppings I use include spinach, ground turkey, sun-dried tomatoes and jalapenos.

Friday Faves - Finesseur Scale

I have purchased a couple of different scales, looking for the perfect one and have finally found that in the Finesseur.  It is sleek, small, light-weight and blends right in on my kitchen counter.  Whether I am baking a new dish that needs precise measurement or weighing and measuring my food for the day, the Finesseur never fails me.

You can place your container directly on the platform and then hit "tare" to zero out the container weight before weighing with your food in the container which is so convenient.  The platform is made of tempered glass and wipes clean easily.

If you are trying to accurately track your caloric intake and want to do it the traditional way with a scale, I highly recommend this one.  Do not fool yourself that you can accurately guess or estimate food weight by eye balling it.  Especially if you are just starting out on your healthy eating journey, an accurate scale is a must!

I got mine off Amazon for about $25.  Well worth the money.

Happy Friday everyone!

In Honor of National Heart Disease Awareness Month - Heart Healthy Foods.

February is Heart Disease Awareness Month.  Heart Disease is the leading cause of death for both men and women.  Adding exercise to your daily routine as well as healthy eating can do wonders for reducing your risk of heart disease, not to mention reducing your waistline.

The key to reducing your risk is clean eating (eating whole, natural foods) along with eating heart healthy foods such as fish, whole grains, fruits & vegetables, an occasional glass of red wine or piece of dark chocolate (70% cocoa or more.)  Making incremental swaps in your diet could make big differences for you.  Here are a few heart healthy foods that contain Omega-3s, Carotenoids, B-complex vitamins, C&E vitamins, phytoestrogen and phytosterols (all known to protect the heart, lower blood pressure & cholesterol):

Fish high in Omega-3s:  salmon, tuna, mackerel & trout.

Healthy nuts:  almonds or walnuts.

Hummus & Veggies:  packed with vitamins & nutrients.

Spinach:  great as a substitute for lettuce.

Berries:  Such as blueberries, strawberries & raspberries are full of phytonutrients & fiber.

Red, Yellow & Orange Veggies:  Carrots, sweet potatoes, red peppers are full of vitamins & fiber.

Flax seed:  Contains omega-3 fatty acids.  Throw them in your daily shake!

These are just a few of the foods you can work into your diet to reduce your risk of heart disease.

Cheers to healthy eating!

Two For Tuesday - Heart Healthy Red Wines

In honor of Heart Disease Awareness month, my Two for Tuesday is 2 of my favorite, economical red wines.  Red wine (in moderation of course) can help improve good (HDL) cholesterol levels, which helps prevent heart disease.  It also contains melatonin, which helps with sleep; also has antioxidants that slow aging as well as reduce fine lines and wrinkles; and can also lower the risk of breast cancer in women.  Just a few of the benefits of having a glass of vino!

The first bottle is Dreaming Tree "Crush" blended red wine.  For those of you that do not know, this wine is a wine made by Dave Matthews and  expert wine-maker Sean McKenzie.  I love Dave Matthews as an artist, so in all honesty, that is what originally drew me to this blend.  The wine has notes of vanilla and many different types of berries.  It has  a very smooth finish which I love.  It is excellent with red meats or with a cheese tray.

My second favorite wine is Josh Cellars Cabernet.  It has a deeper, richer flavor in my opinion with a spicy scent.  I taste more plum and smokiness in this than in Dreaming Tree.  This is our wine of choice at our favorite sushi place so that is my normal paring of Josh.

Both are excellent and in my area both range about $15.  If you are looking for a new red to try, these are two of my favorites.  Cheers!

Saturday Secrets - Sassy Barbecue Sauce

Barbecue sauce is one of my favorite condiments.  Unfortunately everything out there is full of sugar in one form or another.  Here is an awesome sassy version that contains pineapple as the sweetener. I also sub coconut sugar for the pineapple.   Even yummier!  Cheers!

Ingredients:

3 tomatoes diced

1 white onion diced

4 cloves of garlic diced

1 (6 ounce) can of tomato paste

1 cup beef stock

2 tablespoons of Dijon mustard

2 tablespoons of apple cider vinegar

1 tablespoon of extra virgin olive oil

2 tablespoons of sweet paprika

1 teaspoon of sea salt

1 teaspoon of cayenne

1 can of diced pineapple (8 ounces for not so sweet, 20 ounces for sweet.)

Directions:

1.Combine all ingredients in a sauce pan and place on stove over medium heat, stirring frequently.

2.Once your sauce starts to boil, reduce heat to low, cover and simmer for 60 minutes

3.Once your sauce has simmered, turn off the heat & pour your sauce into a blender or food processor and run until you have a nice, smooth consistency.

4.Return to the pan to keep warm.

5. Store in the refrigerator.

Fish Friday - Sesame-Glazed Salmon

Salmon is one of my favorite meals to eat!  Here is a simple yet delicious meal.

Ingredients: (makes 4 servings)

Salmon:

Olive oil spray
2 (6-oz) salmon fillets
1 Tbsp. whole grain mustard
1 Tbsp. agave nectar
1/4 tsp. balsamic vinegar
1/4 tsp. dried chili flakes
1/4 tsp. toasted sesame oil
1/4 tsp. finely chopped fresh Thai basil


Green beans:

1 lb. trimmed green beans
4 tsp. fresh dill chopped
1 Tbsp. shallot minced
1 Tbsp. extra-virgin olive oil
1 Tbsp. fresh lemon juice
1 tsp. whole grain mustard
1/4 tsp. salt
1/4 tsp. fresh ground pepper

Directions Salmon:

1. Preheat oven to 425 degrees.  Line a tray with foil and spray with olive oil.  Put salmon skin side down on tray.
2. In a bowl, mix mustard, agave, vinegar, chili flakes, sesame oil and basil.  Pour on salmon.  Bake for 10 minutes or until salmon reaches 160 degrees internally.

Directions Green Beans:

1. In a saute pan, bring 1" of water to a boil.  Add green beans and cover. Cook until crisp (2-3 minutes.) Remove from heat and keep warm.
2. In a bowl, whisk together dill, shallots, olive oil, lemon juice, mustard, salt and pepper.  Add the green beans and toss to coat.  Cover and let stand 5 minutes.  Serve with salmon.


Calories:  599
Protein:  63g
Carbs: 27g
Fat: 27g