Clean Eating Spices to Jazz Up Those Meals

     As you get more into Clean Eating, you'll discover that the best way to prepare meals is from scratch with as few prepared ingredients as possible. If you aren't an avid cook, or have always relied on pre-prepared foods...you may find yourself needing to freshen up that spice cabinet.

     Here are 10 spices you may or may not be familiar with, and the "Clean Cuisines" with which they are most commonly associated.

Dried Mint: If you like Mediterranean flavors ( Greek, for example ), this is a must. Combine it with olive oil, salt, garlic, and lemon juice for a quick marinade.

Dried oregano: A little goes a long way. Use it in potato salad sometime - not just Italian dishes. And don't forget about Mexican oregano. It is spicier and more pungent.

Curry powder: It is usually a blend of chiles, cumin, coriander, cardamom, tumeric, and other spices. Keep it on hand to add Indian flair to a dish.

Bay Leaves: A couple of leaves help flavor soup or stew without overpowering it. Remember to remove them before serving!


Ground Cumin: This is a high impact spice, popular in Mexican, Indian, and Middle Easter cooking. It's for cooks who love full flavored ethnic foods.

Ground Allspice: A pinch gives soups and stews an exotic Caribbean, latin, or Southeast Asian flavor. It is a key ingredient in spice cakes and cookies.


Black Peppercorns: Freshly ground pepper gives almost any dish a kick. Try cracking and pressing some into meat before grilling ( A good pepper mill is important! ) You'll never buy pre-ground pepper after trying freshly ground!

Paprika: Just a sprinkle adds color and flavor to casseroles and deviled eggs. It can be sweet or hot, and is popular in Hungarian and Spanish cuisines.


Ground cinnamon: Cinnamon crosses into savory cooking in Middle Easter and North African stews. For dessert, sprinkle it over fruit salad. Try Saigon Cinnamon.

Dried Chiles: Ground or flaked chiles ( ancho, chipotle, or crushed red pepper flake ) are key to layering spice, smoke, and richness to most dishes with heat - Latin and Mexican dishes, especially.

If You Are What You Eat, Then Most Americans Are Doughnuts

 
It's lists like this that make me pause, think, and know that I'm on the right path. If this is how the average American gets his or her calories, it is no wonder we are becoming an obese nation!



Top 10 Sources of Calories Among Americans Ages 18 Years and Older.


1. Grain-based desserts ("Includes cake, cookies, pie, cobbler, sweet rolls, pastries, and doughnuts")
2. Yeast breads
3. Chicken and chicken mixed dishes
4. Soda/energy/sports drinks
5. Alcoholic beverages
6. Pizza
7. Tortillas, burritos, tacos
8. Pasta and pasta dishes
9. Beef and beef mixed dishes
10. Dairy desserts

Funny/Sad point of irony: Salad dressing is number 25, but vegetables and fruits don't make the list, other than in the form of "Fried white potatoes" (number 16) and "Fruit drinks" (number 24, not to be confused with 100 percent fruit juice, its own item).

The top 10 for children and adolescents 2-18:


1. Grain-based desserts ("Includes cake, cookies, pie, cobbler, sweet rolls, pastries, and donuts")
2. Pizza
3. Soda/energy/sports drinks
4. Yeast breads
5. Chicken and chicken mixed dishes
6. Pasta and pasta dishes
7. Reduced fat milk
8. Dairy desserts
9. Potato/corn/other chips
10. Ready-to-eat cereals



From the USDA 2010 Dietary Guidelines:  http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf

Border Food : Tortilla Wraps

     While some people think "I'm eating so healthy and Clean; I'm eating a wrap sandwich!" ...you may not be aware that the little flat piece of bread is hiding a very big secret: it is a border food - a food which is ok for occasional use, but not for everyday consumption.

     Tortilla wraps are typically made with highly processed white flour ( bad ) - but the kicker is, the sodium content of that flat piece of nothing is sky high! A single large burrito sized tortilla ( Mission Brand, the most widely distributed tortilla brand in the country  ) has an astonishing 630 mg of sodium...per tortilla!

Nutrition Facts

Serving Size

1 tortilla (70g)

Amount per Serving

Calories 210

Calories from Fat 45

% Daily Value

Total Fat 5g

Saturated Fat 2g 

Trans Fat 0g

Cholesterol 0mg

Sodium 630mg

Total Carbohydrate 36g 

Dietary Fiber 1g 

Sugars 2g

Protein 6g

Vitamin A 0%

Vitamin C 0%

Calcium 10%

Iron 15%

So before you put anything on that sandwich wrap, before any homemade little CE pizza...you are eating 630 mg of sodium.

If you want a Clean wrap - as always, read the labels before you buy. Look for whole wheat, lower sodium versions. Check out the brands that are labeled as organic. Chances are, the manufacturer has controlled the salt shaker, too!

Some brands to look for: 

Whole Foods 365 whole wheat tortillas - 125 mg of sodium
Trader Joe's Organic ( white flour and whole wheat ) tortillas -160 to 180 mg of sodium
Azteca Buena whole wheat tortillas - 250 mg of sodium
La Banderita Grande burrito wrap ( white flour ) 350 mg sodium

Have You Tried: Carambola?

     Carambolas ( more commonly referred to as Star Fruit ) are becoming much more common in certain parts of the country - especially Southern states and urban areas. Obviously star shaped, the fruit has a sweet-tart juicy taste that tastes like a cross between an apple, a pear, and occasionally, a strawberry. The entire fruit is edible - skin and all. The seeds are not edible. Just wash, slice, and serve. Carambolas are wonderful in fruit salad, or as a side with any meal for a strong dose of Vitamin C ( about 50% of your daily recommended dose per 4 oz serving! ). The deliciously juicy flesh is a treat...and while writing this piece, I am sampling carambola and just deciding...I need to make carambola a weekly or bi-weekly purchase!

     However, if you take any medications where you've been cautioned not to eat grapefruit with your medication ( cyclosporines, statin blood pressure medication ), I'd advise you to check with your doctor before consuming star fruit.  It can interact with how your body absorbs the medication. Otherwise, this is a delicious fruit to add to your CE menu. You can usually get a star fruit for about $2 each or less.

Happy Independence Day

Today while you are attending a BBQ, or relaxing by the pool, or shopping...remember that our Independence was hard fought, hard won. Pause to be thankful that you were born in a free country - a country of plenty. A country where ( in general ) you are free to worship and live as you please.

I am ever mindful of how blessed I am, in so many ways. Family, friends, life.

Independence is the gift given to us by our forefathers, the creators of this great nation who fought back against tyranny. It is the gift given to me by my ancestors, bravely traveling across the ocean to an unknown and uncertain future. It is the gift I will give my son, so he can be a successful adult in what is still the best country in the world.

Have a Safe and Blessed 4th of July!

Newstand Alert: Clean Eating Magazine July 2011

     If you don't receive Clean Eating in the mail, it is now available on newstands.  In this issue, I'm most excited by the following articles!

 1.  A great article on Clean Eating grilling - seafood, meats - and even fruit. The lamburger recipe with tzatziki sounds delicious!

 2. 3 step recipes: several great, simplified recipes that can get on the table in minutes. Some seem a little ingredient heavy to be ready quickly - but the simplified intent is there.

 3. Summer's best - seasonal fruits and vegetables - how to select, and several nice recipes. ( I've seen several recipes recently for watermelon mixed with feta. Sounds interesting! )

 4. An interesting "Product finder" on the bottom of page 82 - if a recipe calls for a specific ingredient, say "all natural sweet relish" - CE magazine has a Clean commercial product you can look for on the shelves. In the case of the relish, they point towards Woodstock Farms organic sweet relish. I like this little addition to the magazine, and hope it becomes a regular feature.

In Praise of the Turkey Meatball

Besides Clean Eating, one of my passions is finding foods that serve more than one purpose. Foods I can make ahead, freeze, and on nights I find myself crunched for time, I have a wholesome and nutritious meal on the table within ½ hours.

Meatballs are one of those foods that are so versatile, I always have a frozen supply on hand. They are ready at a moment’s notice for lunches or dinner, and when made in advance, by hand with care – are a Clean protein source.

20.8 oz Ground Turkey -Lean 93/7 -Shady Brook  

1 cup whole wheat Bread Crumbs 

  1 egg lightly beaten  

1 Tbsp Ground Parsley  

1 Tbsp Ground Basil  

1 Tbsp Ground Oregano 

2 cloves Garlic  

1 tsp Pepper  

1 tsp Salt

Directions

Preheat oven to 400 degrees

In a large bowl place egg lightly beaten and breadcrumbs and mix. Then add spices and mix well. Last add the turkey and mix together well. Make 10 meatballs. Bake 25 minutes until golden.

These meatballs can be used a number of different ways:

1.      Plain, with tomato sauce

2.     In a long roll as a meatball sub

3.      On top of whole grain pasta

4.      Cut into small chunks when meat is needed as a pizza topping

5.       In soups or salads as a source of lean protein
6. As taco or burrito filling, once sprinkled with taco seasoning and salsa

Ta Take this long weekend to buy a few packages of ground turkey and lay in a supply of cooked meatballs. Whether you cook for yourself or a large family - you'll be glad you made the small effort!

Clean Eating Light Italian Wedding Soup

     Yes, yes - it is summer time. Cool, refreshing, light meals, right? Nothing to warm you up, right? There is a school of thought ( I have NO idea if it is true or not ) that eating warm to hot foods in the summer actually cools the human body; your body doesn't have to work as hard to "bring cool foods up to 98.6 degrees F " Rather, it relaxes and cools you as it allows the food to cool naturally in your body.

*shrug* I don't know, but warm days don't stop me from enjoying soup.
Like the man says - "Soup is Good Food"

Hey Lila - this version calls for escarole. Do you think you could use that Swiss chard your garden has been producing?? 

This light take on Italian Wedding Soup is courtesy of Everyday Foods Magazine.
It would be a great soup to make on a weekend day and then store for the week ahead. The flavors would definitely develop.

Ingredients

• 1 pound ground dark-meat turkey (93 percent lean)
• 2 garlic cloves, minced
• 1 large organic egg, lightly beaten
• 1/2 cup plain dried whole wheat breadcrumbs
• 1/4 cup grated Parmesan, plus more for serving
• Coarse salt and ground pepper
• 1 tablespoon olive oil
• 1 medium onion, halved and thinly sliced
• 2 cans (14 1/2 ounces each) reduced-sodium organic chicken broth
• 2 cans (14 1/2 ounces each) diced tomatoes in juice, low to no sodium added
• 2 heads escarole (2 pounds total), cored, trimmed, and coarsely chopped

Directions

1. In a bowl, combine turkey, garlic, egg, breadcrumbs, Parmesan, 1 teaspoon salt, and 1/4 teaspoon pepper. Using 1 tablespoon for each, roll mixture into balls.
   
2. In a large pot, heat oil over medium. Cook onion, stirring occasionally, until softened, 3 to 4 minutes. Add broth and tomatoes (with juice); bring to a simmer. Add meatballs; cook, without stirring, until meatballs float to surface, about 5-10 minutes.
   
3. Add as much escarole to pot as will fit. Cook, gradually adding remaining escarole, until wilted and meatballs are cooked through, about 5-10 minutes more. Thin soup with water if desired; season with salt and pepper. Serve soup sprinkled with more Parmesan.
   

Cooking Vegetables - A Question

Q: Is it true that boiling vegetables removes the nutrients? What about microwaving?

A: After a little research, I've decided that any cooking method reduces the vitamin and nutrient levels in vegetables, as many vitamins are water soluble and heat sensitive. Longer cooking times, higher cooking temperatures, and contact with water all seem to work together to lower the inherent nutrients.
However...because microwaving uses less heat, less water, and requires shorter cooking times, it is less destructive on those sensitive nutrients than other methods like boiling or steaming. So - use the microwave to cook and heat vegetables whenever possible!

Prepare for the Zucchini Influx!

This time of year, gardeners are starting to search for people to take the avalanche of zucchini that invariably comes to gardens across the country. So if a co-worker or relative approaches you bearing a long, green gift - don't say no! You've got some Clean Eating goodness in store!

1. Make pickles
Zucchini pickles are every bit as delicious as their cucumber counterparts.
Combine 4 cups 1/8-inch zucchini slices, 1 cup slivered sweet onion, and 3 thinly sliced garlic cloves in a glass bowl. Bring 1 cup white vinegar, 1/2 cup sugar, 3/4 teaspoon crushed red pepper, 1 teaspoon mustard seeds, and 3/4 teaspoon kosher salt to a boil; pour over zucchini mixture. Cover and chill 24 hours.

Note: don't shy away from the sugar in this case. Remember, you aren't going to drink the pickling liquid ( hopefully! ) Most of the sugar will remain in the liquid. 

2. Reinvent coleslaw
The neutral flavor and crisp texture of raw zucchini make it a great base for slaw. Try this savory-sweet version: Combine 1/4 cup organic canola mayonnaise , 1 tablespoon cider vinegar, 2 teaspoons sugar, 1/4 teaspoon salt, and 1/4 teaspoon black pepper; toss with 4 cups shredded zucchini, 1 cup matchstick-cut carrots, 1/2 cup dried cranberries, and 1/2 cup slivered red onion.

3. Moisten a lean meat loaf
Use the inherent moisture of shredded zucchini to make a juicy lower-fat meat loaf. Take your favorite beef-based meat loaf recipe, and substitute lean ground turkey breast for the beef. For every pound of meat, add 2 cups shredded zucchini. Bonus: Extra veggies in your dinner! Even in traditional beef meatloaf - added zucchini allows you to use a leaner beef mixture without the fat but with all the moisture.

Coffee-Mate Natural Bliss Coffee Creamer

Well, that didn't take long...

 In direct response to La Creme Real Dairy Creamer,  Coffee-Mate has just hit the shelves with their own version of a Clean Eating coffee creamer.

Nutrition Facts

Serving Size 1 tbsp (15ml)

Amount Per Serving

Calories 35 Calories From Fat 15

% Daily Value*

Total Fat 1.5g 3%

Saturated Fat 1g 6%

Trans Fat 0g

Cholesterol 10mg 2%

Sodium 5mg 0%

Total Carbohydrate 5g 2%

Sugars 5g

Protein 0g

*Percent Daily Values are based on a 2,000 calorie diet. Not a significant source of dietary fiber, vitamin A, vitamin C, calcium, and iron.

INGREDIENTS: NONFAT MILK, HEAVY CREAM, SUGAR, NATURAL FLAVOR 

The label doesn't  indicate anywhere that the milk used for this product is organic or not treated with hormones - so that definitely places it a rung below La Creme automatically.

The taste, however, is much more like that Coffee-Mate French Vanilla flavoring you are used to if you have a hard time getting rid of the "Bad Stuff" liquid Coffee-Mate - and a lot less heavy cream taste like La Creme has. The French vanilla flavor is well developed, too.

The down side? 5 grams of sugar per tablespoon, and 1.5 grams of fat in that tablespoon. Border food at the very least.

I like the taste, and the French vanilla flavor is more pleasing to me than La Creme - but honestly? The fact that it isn't organic is a thumbs down - as is the sugar. However, I can see people who dislike the strong cream note in La Creme to like Natural Bliss better. It is much more like the regular old Coffee-Mate liquid that I stopped putting in my coffee than I expected. If you aren't familiar with what exactly non-dairy creamer really is - read this.

Clean Eating Swap Outs : Granola Bars

   

Premade granola bars are loaded with unnecessary ingredients: fillers, stabilizers sugars, and preservatives. They are one of those foods that masquerades as a healthy snack to feed your kids - but in reality, are an Unclean nightmare!

Check out the ingredient list for Quaker Peanut Butter and Chocolate granola bars:

Granola, crisp rice, corn syrup, inulin, invert sugar, peanut butter (peanuts, sugar, palm oil, salt), semisweet chocolate chunks, rolled oats, milled flaxseed, sugar, glycerin, peanut flavored chips (sugar, palm kernel and palm oil, partially defatted peanut flour, lactose, whey powder, dextrose, corn syrup solids, soy lecithin, salt, artificial flavor), bran strands (wheat bran, oat hull fiber, evaporated cane juice, oat bran, malted barley extract, sea salt, sodium bicarbonate, color), sunflower oil, hydrogenated palm kernel and palm oils, water, rolled whole wheat, brown sugar, cocoa, natural and artificial flavors, soybean oils, whole wheat flour, buttermilk, salt, molasses, soy lecithin, milk-fat, sodium bicarbonate, sorbitan monostearate, caramel color, polysorbate 60, BHT, skim milk powder.


 Holy Mackarel! Look at all the sugar and sugar sources!!!

Real granola bars are a simple mix of oatmeal, peanut butter, granola, nuts, and ( if you like ) chocolate chips. While a premade bar is hands down more convenient to grab & go...if you like granola bars or would like to include a healthy one as your mid morning / early afternoon "mini meal", try your hand at this no bake version which couldn't be easier. The ingredients are easily adaptable, and you can change or add ingredients as you like.

Ingredients:

• 1 cup raw oatmeal
• 2 cups granola or trail mix ( check ingredient list to ensure it is clean!!! )
• 1/2 cup ground walnuts or almonds
• 3/4 cup honey
• 1 cup dark chocolate chips ( organic if possible )
• 2 cups natural unsalted peanut butter (chunky type)

Steps:

• Oil a 9x11 baking sheet.
• Place all dry ingredients in a large bowl and mix to combine.
• Add the wet ingredients and form into a firm paste. You may need to add more peanut butter or honey if the mixture is too dry.
• Press the mixture into the oiled container.
• Cover the pressed mixture with plastic wrap and place in the refrigerator for 2 hours.
• Cut into 36 bars and serve.
• Store extras in an airtight container or wrap individually in plastic and store in the refrigerator.

Athenos & Fage Yogurt "Honey Well" Trick

I’ve discovered a little trick to make the mixing of honey into Athenos or Fage yogurt a little easier. ( In this yogurt review HERE I noted that I found it difficult to mix the honey into the yogurt... ) 

 These are the yogurts that have a little side well that holds the “stir in” – honey, or fruit. Keeping yogurt in the fridge, the honey in these little side wells becomes so thick it is hard to mix it into the yogurt. 

Just hold the “honey well” side of the yogurt in your hand for a few minutes. The heat from your hand warms the honey just enough to make the yogurt easier to mix. Sounds so simple - yet solves something that really has irritated me for a few weeks!

Clean Eating Magazine Only $5.99 a Year - Again!

Head over to http://www.tanga.com/ to buy a year's subscription to Clean Eating Magazine for only $5.99! That is a huge savings over the normal $35.95 a year newstand price.

You'll see Clean Eating Magazine advertised for $24.95 at Tanga. Use discount code word "eating" to reduce the price from $24.95 to $5.99!

If you change the quantity from 1 to 2, you'll buy 2 years at $5.99 per year.