Monday, January 31, 2011

10 Warning Signs of Good Health Through Clean Eating

I've written previously about feeling so much better both mentally and physically since starting Clean Eating.
I saw this list and thought you'd like it, too.

10 Warning Signs Of Good Health

  1. Persistent sense of humor.

  2. Chronic positive expectations; tendency to frame events in a constructive light.

  3. Episodic outbreaks of joyful, happy experiences.

  4. Sense of spiritual involvement.

  5. Tendency to adapt well to changing conditions.

  6. Rapid response to and recovery from stress and repeated challenges.

  7. Increased appetite for physical activity.

  8. Tendency to identify and communicate feelings.

  9. Repeated episodes of gratitude and generosity.

  10. Continuing presence of support network.

I'm happy to say, at the 6 month mark - I've got all 10 signs. *Happy Dance*

Clean Eating Flank Steak Roll

My close friend and CE blog reader Violent Indifference made the Clean Eating Flank Steak Roulade from the Best of Clean Eating Cookbook and reports that the roulade was delicious!

Clean Eating Flank Steak Roll ( Roulade )

Olive oil cooking spray
1/4 c whole wheat panko bread crumbs
1 tbsp pine nuts
2 tsp red wine vinegar
2 cloves minced garlic
1/4 tsp sea salt
1/4 tsp dried red pepper flakes
1 lb flank steam, trimmed of visible fat
3 oz spinach leaves ( about 6 cups )

Preheat oven to 400 degrees. Arrange a rack in a baking pan and coat with cooking spray to prevent sticking

1. Combine panko, nuts, vinegar, garlic, salt, and pepper flakes in a bowl. Set aside.

2. Using a sharp knife, cut steak horizontally into 2 pieces so that it opens like a book
Spread steak open so that it is one continuous, think long slice of meat.

3. Sprinkle bread crumb mixture evenly over steak, leaving about 1" border on all sides of the beef. Beginning on the outer edge, roll the steak until it is tight roll onto itself, and secure roll by tying with kitchen string or secure edges with toothpicks.

4. Bake until meat thermometer reads 150 degrees ( for medium , about 35 minutes ) or 130 degrees ( for rare, about 30 minutes ) Transfer steak roll to cutting board, cover loosley with foil, and allow meat to rest at least 10 minutes.

5. Remove foil, string/toothpicks, and cut into slices to serve.

 If you'd like to see a slide show with pictures of these steps: Clean Eating Magazine: Slide Show on How to Assemble the Steak Roll

Violent Indifference substituted cayenne pepper for the red pepper flake, added onion powder, and used regular whole wheat bread crumbs ( as he had no panko ) and it worked out great. He adds that the only change he would make would have been to slice the meat thinner. His was a bit too thick.

If you have made a CE recipe, please share it with us!

McCormick Spice Grinders

Still looking for Clean Eating condiments and spices? I get a lot of people who are finding my blog from Google searches on "Clean Eating Condiments." Clearly, people out there are looking to add some zing to their foods!

Last night, as I used my McCormick cinnamon grinder on my sweet potato, I realized I should talk about these nifty little suckers.

These come in a variety of spices and herb mixes - I just got a few of the sea salt grinders, as well as a nice peppercorn mix, and the cinnamon grinder. If you are really minding your salt, be aware some of the blends have sea salt in them - but overall, these are a great CE addition to your spice pantry. Normally around $2 per grinder, on sale with a coupon they are around .50 each. I like the Italian herb grinder on everything from chicken breasts to veggies. The steakhouse grinder is excellent on beef and hamburgers.

Poke around the spice aisle in your grocery store, and pick up some of these grinders. Your grilled meats will love you for it!

Sunday, January 30, 2011

5 More Clean Condiments to Try

1. Chutney: It is a sweet-tart condiment that is often found in the International section of your store, or near the pickles/relishes. It's a great add on for for roasted chicken or seafood. Make sure you look at the label and get a brand with low sugar / low ingredient list - or, try your hand at making your own chutney to control ingredients and sugars!

2. Curry Paste: A staple in Indian cooking, this paste can be found in mild to blazing hot varieties. Again - check the International section of your grocery store. Great with chicken, or as a different smear on a turkey burger.

3. Pesto: It is a blend of basil, olive oil, vinegar, and pine nuts. Traditionally served in Italian dishes, pesto is fun on vegetables, and I've seen several clever recipes that add this to homemade salad dressing. I like the Amor brand I found in my grocery store.

4. Flavored Oils: Truffle, Herb, Pepper, etc : Flavor infused olive oils are an amazing addition to the pantry. For Christmas, my Mother In Law gave me a bottle of Persian Lime infused olive oil, and that stuff is heaven! Look in the oil section of a higher end grocery store to see a selection of infused oils. You'll find herb infusions, citrus infusions, pepper infusions, mushroom infusions - some great additions to your pantry and a lovely drizzle to add interest to broiled meats and dressings.

5. Hot Pepper Sauce ( Tabasco, Sriracha ):  Except for a high sodium content, just about all pepper sauces are clean. If you like things on the spicy side, I would recommend seeking out a bottle of sriracha ( pronounced sir-RAH-cha ) - great on meats, or as a hot substitute to ketchup or BBQ sauce.Look in the Asian section of your grocery store.

Real vs Fake, Part III - Meat Substitute Burgers

This one saddens me, I have to admit. I like Morningstar and Boca meatless burgers - a lot. Yes, they are proceessed. Yes they are man made , and, unmistakeably, they are unclean. I guess I was turning a blind eye to them. Well, after my research for this piece...I can't, anymore. These will not be part of my diet any longer...and I just got a bunch of killer Morningstar coupons, too! :-(

Morningstar and Boca brand burgers are essentially texturized soy protein ( which, in and of itself is flavorless, and I would admit - mostly harmless ) with added colorings, flavorings, and salt...a lot of salt. Some variations have cheese in there ( not labeled as organic in any way ), some with chemicals I just can't even pronounce.

Boca Burgers ( All American Flame Grilled ): Water, Soy protein concentrate, reduced fat cheddar cheese ( Pasturized part-skim milk, cheese culture, salt, enzymes, annatto color, vitamin A palmitate ), wheat gluten, corn oil - contains less than 2% of methylcellulose, hydrolyzed corn protein, wheat gluten, and soy protein, salt, caramel color, cheese powder ( cheddar cheese {milk, cheese culture, salt, enzymes}, cream , salt, sodium phosphate, lactic acid ), dried onions, yeast extract, natural flavor ( non-meat ), sesame oil, disodium guanylate, disodium inosinate, browned in corn oil.

Morningstar Chik Patties ( Original ): 
( Honestly, sorry for the all caps. I copied it from their website, and that's just too much for me to retype with only 1 cup of coffee in my system ) 

Clearly - added starches, chemicals, proteins, salts. Not clean by any stretch of the imagination. This is one of those items that masquerades as health food, but really isn't healthy at all. Each Boca burger has almost 400 mg of sodium; each Chik patty has 590 mg. The chik patties have white flour in them ( no thank you! ) and the added gums and starches to make it form a patty.

Best bet if like me, you've been popping these into the microwave for a quick low calorie lunch? On Sundays, buy a tray of organic chicken breasts, a tray of organic grass fed hamburger patties, grill them on your George Foreman type grill, and package them once cool individually for lunches throughout the week. This will be what I will be doing from now on. 

I don't have a problem admitting when I've made a mistake ( usually...) and here's one time, I was wrong. These meat substitute burgers aren't clean.

Saturday, January 29, 2011

Clean Eating Salad Dressing: Lemon Herb Kefir Dressing

Since embarking on cleaning up my diet, one area I've struggled with is salad dressing. I'm definitely a creamy dressing kinda gal, and 99% of commercially available dressings are just sugar, salt, and chemicals. I've been looking high and low for a clean eating salad dressing option, and I may have found it right here. The base is kefir ( pronounced kuh-FEER), a fermented milk product. Most stores carry kefir in the dairy section. I don't personally care for it by itself, but as the basis for a dressing, it's not bad at all.

Lemon-Herb Kefir Dressing

1 cup plain low-fat or whole-milk organic kefir
4 tablespoons extra-virgin olive oil
2 teaspoons finely chopped fresh thyme, or ½ teaspoon dried
2 teaspoons finely chopped fresh oregano, or ½ teaspoon dried
2 tablespoons fresh lemon juice
1 tablespoon finely chopped shallot
1 teaspoon raw honey
1 teaspoon Dijon mustard ( I like mustard, so I used a little more )
1/8 teaspoon sea salt, or to taste

Mix and store in the fridge - I'm honestly not sure how long this one will keep. I'll let you know!

Newstand Alert: Oxygen Fat Loss magazine

     The next time you are at the drug store or magazine stand, look for this new issue of Fat Loss magazine by the publishers of Oxygen magazine - a sister publication to Clean Eating magazine. You'll find a lot of articles devoted to CE, as well as some incredibly motivational stories of women ( it is geared towards women, sorry guys! ) who have changed their lives through exercize and CE.

I picked up this issue yesterday on my way home from work ( thanks CVS! ) and found the resistance band workout to be exactly what I need right now! I was very pleased to get some new motivational materials, too.

Note: ( My personal opinion ) I disapprove of the many, many dietary supplement and powdered protein ads that are in these magazines. I look right past them, as many are unhealthy and IMO, some are downright dangerous. If you pick up this magazine, or ones like it, please don't be swayed to purchase these products. I don't care if they are openly discussed in the magazines like this. To me, these are nowhere near Clean. Please view these with a critical eye, but keep in mind...there is no magic pill for weight loss. It is in your mind, your heart, and in changing your approach to food.

Green Tea and Clean Eating

      At the core of CE is removing processed foods from your diet and choosing unrefined, "unmessed with" better alternatives. If you are a tea drinker, it is preferable to chose green tea over regular black or Oolong. Why? Green tea isn't fermented in the production process, which leaves it's natural antioxidant powers largely intact. While black and Oolong teas are still healthy, green tea is more so.  If you are looking for an additional beverage to add to your diet, green tea ( hot or cold ) should be at the top of your list.

     Tea drinking in general has been scientifically shown to aid in digestion, increase metabolism, lower blood pressure and cholesterol levels, and is a powerful aid to your immune system. It's a win/win/win all around. The only drawback is caffeine content - if you are sensitive to caffeine, or are trying to reduce the amount you consume, be sure to look for decaffeinated teas.

     Green tea does taste different than regular black tea - so for some, there can be an adjustment is different. Buy a few different brands, and if you don't like one, try a different one. Also, make it easy for yourself if you want to incorporate regular tea drinking into your consumption. Buy yourself an "old fashioned" stove top  tea kettle, or one of those counter top hot water heaters: Sunbeam Hot Water Dispenser

If you can find it, I like the Lipton green tea with citrus; there are other flavors, too:

Friday, January 28, 2011

Eating Out, CE Style

One of the hardest things to adjust to is staying on track when in social situations - parties, gatherings - restaurants. Having a few tricks up your sleeve will have you armed and ready to stay on the Clean side of things!

1. Internet: Does the restaurant you are going to have a web page? Check it out before you go in the privacy of your home. Scope out the menu, and make 2 or 3 strong CE choices so when the moment of truth comes, you won't be tempted to blurt out "Can I have fries with that??" You'll also have a prime choice, and then a backup choice if the restaurant is out of that dish.

2. Eat Ahead of Time: No brainer, and the oldest trick in the book. Before you go to the restaurant, have a yogurt, some fruit - anything clean to take the edge off your hunger.

3. Salad: Order a salad for the appetizer course - people who eat salad first generally eat about 20% less food overall during the course of the meal. Ask for "no croutons or cheese" and feel free to ask for extra tomatoes or cucumbers ( etc ) if that is your wish. Pick the balsamic vinegar salad dressing - 99% of the time, it will be the cleanest option on the menu.

4. Double Up: If the meal of your choice ( some sort of clean seafood, etc ) is supposed to come with a big honkin portion of cheesy rice or something definitely not CE ( fries, au gratin potatoes ), ask the waiter if you can get a double portion of veggies instead of the portion of non CE food. Most places are happy to handle such an easy request.

5. Eat Some, Take Some: Most restaurant portions are enormous - enough for most people to have at least 2 full meals. Immediately upon receiving your meal, segregate a portion of your plate to "take home." If you really want that portion after eating the other half - go for it. But, if you are nearing full - stop, ask the waiter to take it away, and bag it for a doggie bag!

Some CE menu words: steamed, roasted, grilled, poached, broiled, au jus or in its own juice ( but be careful, that can indicate added salt ), garden fresh, baked in tomato sauce, mustard, vinegar, and/or marinated.

Leave these words for folks who want to remain overweight: fried, deep fried, french fried, buttered, sauteed, escalloped / scalloped ( means with cheese ), cheese sauce, creamed, Alfredo, au gratin ( more cheese ), braised, pan roasted, crispy, in gravy / in hollandaise

( Thanks to Oxygen magazine for that list of words! )

Thursday, January 27, 2011

Weathering the Storm

If you are a stress eater - nothing can be harder than staying on track when emotional times hit...and they will hit. What do you do? Where do you turn when every fiber of your being is telling you to eat that cookie?

I was faced with this choice today. I held the cookie in my hand. I turned it over and looked at the chocolate chips. I said "This will not get me where I want to be."

And it didn't work. I still wanted the cookie. Badly. I wanted to assure myself everything would be ok - to soothe my frazzled nerves, to calm my thoughts - to ease my pain.

Ultimately, I put the cookie back and walked out of the kitchen. I went and took a shower. I hadn't cried at all until I got in the shower, and the tears flowed easily and quietly. I let the pain go.

After I got out of the shower, I made a startling least, it was for me. Food for me is a comfort mechanism to turn to when showing emotion isn't appropriate. When keeping it bottled up is easier than facing the emotions I'm feeling. Crying released the tension I was feeling, and as I dried my hair, I understood so clearly...I no longer wanted the cookie; my emotional pain had been released.

I made a big breakthrough today. Will I want to eat out of emotion in the future? Perhaps - but the healing has begun.

January 26

Another good day. I continue to stay on path, and am pleased to see progressive weight loss - not too fast, not too slow. Just right. I just hit 40 lb lost this morning. :-) Except for dinner, I realized it was nearly a carbon copy of yesterday. I think I need to focus on some variety.

3 cups coffee with milk and stevia
1 - 6 oz cup Greek yogurt with blueberries

1/2 c raisins

Tuna fish
2 pieces Wasa crisp bread ( sourdough )
Organic mozarella cheese stick

Chicken, ricotta, and spinach quesadillas ( 2 )
steamed peas

1/2 c almonds

Water: A little over 60 ounces.

Real vs Fake, Part Deux - "Non Dairy Creamer"

Next up in our discussion of real versus fake foods is non-dairy creamer.

 So many people use this stuff daily - previously, myself included - that you'd think we'd be more aware of what this non-food really contains. The bottle tells the whole story, too. The one I've chosen doesn't even HAVE the word dairy on  it. They just call it a generic term "coffee creamer" Instant red flag. Look at the back label for the verdict:

Ingredient list: Corn syrup solids, Partially hydrogenated vegetable oil (coconut, palm kernel or hydrogenated soybean), sodium caseinate (a milk derivative but not a source of lactose), Dipotassium phosphate, mono- and digycerides, artificial flavor and annatto color.”

So what is it? Corn syrup solids? That's sugar. Partially hydrogenated veg oil? That's your key right there...anything partially hydrogenated is a trans fat.  Sodium caseinate ( a milk derivative - how can it be non-dairy if it has a milk derivative in it?? ) is added to make it feel more like creamy milk in your mouth. You've got some stabilizing chemicals, then artificial flavor ( could be just about anything! ) and then annatto color, which is a food colorant made from annatto seeds ( pretty harmless ).

Bottom line? You are adding sweetened trans fat to your coffee. Ugh. Your poor little heart is saying "Help me! Help me!" every time you sip your coffee.

Do yourself and your heart a favor. Clean up your diet instantly by removing non-dairy creamer from your routine. Buy a small container of real milk - 4% high test if you want, 1% or skim would be better - and organic, use cleaning up your diet only to add the suspicious chemicals and hormones found in non-organic milks.

There is nothing wrong with coffee. It is a clean food. Coffee bean grounds steeped in hot water. However - it is the additions you make to your coffee that turn it from clean to unclean. Be careful, and be choosy.  

Question your choices. Examine your routine, and look at each "Well, I always eat that!" with a careful eye.

Wednesday, January 26, 2011

Chicken, Ricotta & Spinach Quesadillas

We're having a massive snowstorm tonight, and driving home was treacherous. My husband surprised me by making dinner - from my Best of Clean Eating cookbook! So thoughtful of him. He must want want something. What could it be???

These were absolutely delicious...and I love that they can be frozen for future meals. 

Chicken, Ricotta & Spinach Quesadillas

  • 8 oz boneless skinless chicken breast
  • 2 1/2 tsp extra-virgin olive oil, divided
  • Sea salt and fresh ground black pepper, to taste
  • 1 medium white onion, finely diced
  • 1 medium red bell pepper, diced
  • 1 bag spinach (6 to 8 oz), stems removed
  • 3/4 cup low-fat organic ricotta cheese
  • 1/2 cup navy beans, drained and rinsed under cold water
  • 3/4 cup low-fat organic mozzarella cheese, shredded
  • 1/4 cup fresh herbs (flat-leaf parsley and rosemary), chopped
  • Juice 1/2 lemon
  • Pinch nutmeg, freshly grated
  • 8 small herb and whole-grain tortillas (6-inch diameter each)


  1. Preheat oven to 350° F.
  2. Lightly coat chicken with 1/2 tsp oil and season with salt and black pepper.  Place chicken and a parchment-lined baking sheet and roast for 14 to 16 minutes, or until fully cooked.  Remove from over and let cool.
  3. Meanwhile, heat 1 tsp oil in a large nonstick sauté pan over medium-high heat.   When oil is hot, add onion and red pepper, stirring frequently until softened, about 2 to 3 minutes.  Add spinach to pan and stir to combine, until spinach is slightly wilted, about 1 minute.  Remove mixture from pan and pour into a paper-towel-lined bowl.  Set aside and allow to cool.
  4. In a large mixing bowl, combine ricotta cheese and beans, mashing beans slightly.  Add mozzarella cheese, herbs, lemon juice and nutmeg.  Season with salt and black pepper, and stir well to combine.  Set aside.  When chicken is cool enough to handle, dice into 1/2-inch pieces and add to cheese mixture.
  5. Working in small batches, squeeze excess moisture from spinach mixture with your hands.  Discard any liquid, and then add spinach mixture to chicken-cheese mixture.  Mix until thoroughly combined.  Taste and adjust seasoning if needed.
  6. On a flat surface, lay out tortillas and scoop about 1/3 cup mixture into center of each tortilla.  Fold each tortilla in half, pressing gently to flatten filling evenly, until filling is about 1/4-inch from edge (you want to prevent the filling from leaking out during cooking).  Lightly brush both sides of quesadilla with oil and season with salt and black pepper.  Wrap quesadillas in plastic wrap or resealable plastic bags in packs of 2 and lay flat in freezer.  Quesadillas may be kept frozen for 2 to  3 months.

  1. Preheat oven to 350 F.  Remove quesadillas from freezer and allow to defrost just enough so that quesadillas may be pulled apart from each other.  Place frozen quesadillas on a parchment-lined baking sheet and bake in over for 24 to 26 minutes, or until filling is hot throughout and tortillas are golden brown and crisp.  Allow filling to set for 3 minutes before cutting.  Cut in half and serve immediately.
Thanks, Clean Eating Magazine!

    January 25

    Yesterday was a decent, on track day. I handled some stressful moments at work well, and didn’t crack open the snack drawer once.

    2 cups coffee with milk and stevia
    1 – 6 oz cup of Greek yogurt with blueberries

    Mid morning: ½ c roasted almonds

    1 can solid white tuna with mayonnaise ( ! )
    6 oz green beans
    1 pear

    2 baked chicken thighs

    Water: Much better – close to 70 ounces. Will focus on this again today.

    Tuesday, January 25, 2011

    6 months In - What Have I Learned?

     Looking back at my food journal(s), I realized that a few days ago was my "6 month anniversary" of Clean Eating. It took me a moment to digest this fact: For six months, I've eaten nothing ( well, almost nothing ) unclean. I removed processed foods from my vocabulary. I changed my habits, my thought patterns, my attitude towards food.

    What have I learned?

    1. I've learned that I need a lot less food to satisfy my hunger than I used to think I needed. Eating unprocessed,
    natural food has shown me the inherent nutrition in food, and I am satisfied with a lot less. 6 months ago, lunch would have been a large hamburger or club sandwich, potato chips or fries, and a Diet Coke. Today, I had a small portion of tuna, some green beans, a pear, and water. This fundamental change was one of the first that occurred once I embraced CE.

    2. I've learned that my body runs a lot better on premium fuel than low grade, cut rate cr*p. Not only have I lost weight ( Since August, I'm just shy of the 40 lb mark lost ), but my skin is clearer, and I don't have a heavy, bloated feeling at the end of the day.

    3. I've learned that yes - a woman can stop drinking Diet Coke and live to tell the tale. I was slavish in my devotion to the stuff...and now, the idea of it repulses me. I crave water. Lots of water...which brings me to...

    4. I've learned my body needs a lot more water than I was ever giving it. 6 months ago, if I drank 20 ounces of water a day - that was a lot. Now, I see and feel and understand the difference water has made to my overall health. I have kidney issues, and what I was doing was in no way a kindness to my kidney. I hope that since upping my water consumption, my kidney health has improved.

    5. Finally - I have not just learned, but come to understand that Clean Eating isn't the magic bullet I was looking for all my life. It is the way normal, healthy, slender / athletic people eat. Since starting Clean Eating, I have become keenly aware of what other people are eating - not to judge, or to think "Gosh, if I only had that big hunk of bacon!"...but just observing people and their food. Across the board, the people I see and meet who don't have an issue with weight are eating mostly unprocessed foods. They are leaning towards healthier choices on menus, and brown bagging wholesome, whole foods.

    I am eager to see my post in August, 2011 - the one year mark. I wonder what else I will have discovered about myself?

    Monday, January 24, 2011

    Quick Food Swaps!

    1. Instead of mashed potatoes, try mashed cauliflower!


    2. Instead of white flour in baking, try almond flour. Almond Flour at


    3. Instead of spaghetti, try spaghetti squash

    4. Instead of pizza crust, try a large portobello mushroom

    January 23, 24

    I wasn't feeling well over the weekend, and didn't log my food from Saturday ( I do remember there was yogurt, and I had a homemade crabcake on Saturday night ) Still unwell - I'm sure I'll feel better soon. My light eating is reflecting not feeling well, so this isn't the norm.

    2 c coffee with milk and stevia
    1 6 oz Greek yogurt ( no fruit )

    Bean soup ( homemade )
    6 oz salmon

    Water: Not nearly enough

    Yep. Sunday was a blast of nutrition-y goodness. *sigh* I did better today.

    3 c coffee with milk and stevia
    1 - 6 oz cup Greek yogurt with a banana

    1/2 c raisins

    Leftover bean soup
    Leftover salmon ( about 4 oz )

    Large garden salad with feta dressing

    Water: a lot more than Sunday, but still not enough - about 50 oz.

    What's in Tosca's Cooler???

    And now a quick glimpse into Tosca's lunch cooler. Looks like that tuna fish isn't solid white, wonder it is stinky!

    Just a quick little video - she walks the walk!

    Sunday, January 23, 2011

    The Benefits of Berries

    Super foods are loaded with compounds important for a long and healthy life. They contain large amounts of nutrients called antioxidants and phytochemicals which may have the ability to help prevent and, in some cases, reverse the effects of aging, cardiovascular disease, arthritis, diabetes, high blood pressure and certain types of cancer.

    Berries such as strawberries, blueberries, raspberries and blackberries are among the most potent super foods, and research has shown that eating berries has a positive and profound effect on health and disease.

    Naturally sweet strawberries, blueberries, raspberries and blackberries are packed with pectin, a type of soluble fiber that promotes a feeling of fullness. It also has the potential to help lower cholesterol and improve insulin resistance. Other berries including blueberries, blackberries and raspberries are also a fresh and healthy addition to a weight loss diet plan. One cup of each berry has less than 84 calories, and just like strawberries, each is packed with nutrition, versatile in the kitchen and cholesterol-free.

    Research also shows that individuals who eat strawberries on a regular basis have higher blood levels of folate, vitamin C, phytonutrients and a higher intake of fiber than those who don’t eat strawberries. So, it appears that by including strawberries in your diet, they might just help you achieve and maintain a lowered risk for developing certain diseases.

    With their powerful antioxidant protection, blueberries can improve nighttime vision, promote quicker adjustment to darkness, and promote faster restoration of visual clarity after exposure to glare. According to the USDA Human Nutrition Research Center on Aging, laboratory studies show a diet including blueberries may improve motor skills and reverse the short-term memory loss that comes with aging or age-related diseases such as Alzheimer’s. Researchers have also identified a compound in blueberries that helps to reduce the risk of infection.

    Blackberries are a soft and delicate fruit which grow on thorny bushes or trailing vines. Actually, they are a drupelet, or a cluster of fruits, like a bunch of grapes, and the seed inside each drupelet contributes to the berry’s nutrient value. Fresh blackberries were recently identified as a top cancer fighter. As a matter of fact, studies show blackberries have one of the the highest antioxidant contents per serving of any food tested.
    In a 2006 study published in The American Journal of Clinical Nutrition, scientists indicated that blackberries’ antioxidant content of 5.75 millimoles per serving was far above that of other foods. This means that regular consumption of blackberries may have a positive impact on health, athletic performance and disease risk. Anthocyanins, or the “flashy flavonoid,” give blackberries their glossy, dark color, and it’s this powerful phytonutrient that’s been shown to protect the brain from oxidative stress and may even reduce the effects of age-related neuronal conditions such as Alzheimer’s disease and dementia.

    Raspberries can be found in assorted colors including gold, black and purple, but red raspberries are the most common. These fruits are as nutritious as they are beautiful.
    Raspberries are low in calories and fat, cholesterol-free, high in fiber and a good source of vitamin C, folate, potassium and magnesium. New research even suggests that eating red raspberries may prevent cancer by inhibiting the abnormal division of cells and promoting the normal death of healthy cells.
    Raspberries are also are rich sources of Vitamin C and the flavonoids quercetin and gallic acid, which have been shown to play a role related to a person’s heart health and in the prevention of cardiovascular diseases, obesity and age-related decline.
    Interestingly, raspberries contain ketones. Raspberry ketones are similar to capsacin found in red pepper that’s known for its ability to inhibit the growth of cancer cells. In Japan, red raspberry ketones are currently being used as a weight loss supplement, though much more research is needed to determine if keytones are at all effective in weight management.

    Berries are also ideal for a weight loss diet, since they’re sweet and delicious without lots of calories or fat. Strawberries are America’s most popular berry, and a one-cup serving only has 53 calories. While they’re convenient as a snack, strawberries can add zip to hot or cold cereal, jazz up a salad or add substance to low-fat parfaits. And don’t let those ripe strawberries go to waste; they’re perfect for smoothies and fruit drinks.

    Thanks, Driscoll's !

    Saturday, January 22, 2011

    January 21

    I continue to stay in line, and the scale is reflecting my good behavior! Water intake was good, but I think I could have eaten more during the day. Working full time and balancing everything isn't easy!

    3 c coffee with milk or stevia
    2 eggs scrambled & microwaved

    1/2 c raisins

    1 can tuna with mayo ( I just can't bring myself to eat it plain! )
    1 pear
    1 organic cheese mozarella stick

    Steak and red pepper "fajita" wrap
    Small side salad

    Water: about 60+ ounces.

    Fiesta Rice Salad

    Looking for more recipes with my beloved black beans, I came upon this nice side dish:  this zesty rice salad, chock full of brown rice, black beans and veggies, could easily be a main dish, or served alongside your favorite grilled foods. Lime dressing infuses the salad with its bright flavor and colorful chopped peppers and tomatoes make it look like a party in a bowl.


    2 cups hot cooked brown rice, prepared according to package directions (from 3/4 cup uncooked rice)
    1 tablespoon olive oil
    1 cup fresh or frozen corn kernels
    1 can of black beans, rinsed and drained
    Juice from 2 limes
    2 tablespoons olive oil
    Pinch of salt and pepper
    1 red or yellow bell pepper, seeded and diced
    1 cup of cherry tomatoes, halved
    1 jalapeno pepper, seeded and minced
    1/2 cup red onion, diced
    1/4 cup chopped cilantro

    1. Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Add corn kernels and cook, stirring occasionally, until they begin to brown (about 8-10 minutes). Stir in black beans, remove from heat and set aside.
    2. In a large bowl whisk together lime juice, 2 tablespoons of olive oil and salt and pepper. Stir in hot rice, making sure each grain is coated with the dressing. Add the corn and bean mixture and toss to combine. Let cool to room temperature.
    3. Add bell pepper, tomatoes, jalapeno, red onion and cilantro to the rice mixture and toss well. Taste for seasoning and serve immediately, or refrigerate for later. Bring to room temperature before serving.

    Thanks, Disney Family!

    Friday, January 21, 2011

    January 20

    3 cups coffee with 1% organic milk and stevia
    1 – 6 oz container Chobani Greek yogurt ( vanilla ) with the last of my blueberries.

    10 mini rice cakes
    1 Mediterranean turkey wrap ( with turkey, cucumbers, hummus, lettuce, and olives )

    1 large banana

    Crab / Rice / Broccoli stir fry ( my husband surprised me by making dinner - so no butternut squash. I guess that will be for tonight. )

    Water: 60 ounces or so.

    Reflection: I need to start eating a more substantial breakfast /morning  snacks , and shift my balance of calories from the afternoon and evening to morning. I’m going to work on this over the next few weeks.

    Real vs Fake - Part 1

    In this first post talking about real food versus fake food, I'd like to discuss one of my biggest pet peeves: cheese. So much fake cheese is manufactured these days, sometimes it is hard to tell the difference - but because of labeling requirements in the US and elsewhere, you can tell the difference if you look for certain key words.

    Real or Fake?

    Yep - fake food. See the words "cheese product" at the bottom of the page? Any time the product says "cheese product" or "cheese food", you know it is not real cheese. The USDA requires fake cheese to be identified this way.
    Cheese product has had modification of the water and butterfat levels, a lot of substances may be added to pasteurized process cheese food, such as dry milk, whey solids,  and anhydrous milk fat. The list is longer for pasteurized process cheese spread, which can contain sweeteners and stabilizers (substances that prevent separation), such as xanthan gum or carrageenan. In a former life, it was cheese - but it has been too "messed around with" to be labeled cheese - by anyone.

    Some definitions:

     Pasteurized process cheese food is a variation of process cheese that may have dry milk, whey solids, or anhydrous milkfat added, which reduces the amount of cheese in the finished product. It must contain at least 51% of the cheese ingredient by weight, have a moisture content less than 44%, and have at least 23% milkfat.
     Pasteurized process cheese spread is a variation on cheese food that may contain a sweetener and a stabilizing agent, such as the polysaccharide xanthan gum or the Irish moss colloid carrageenan, to prevent separation of the ingredients. The cheese must be spreadable at 70 F, contain 44 to 60% moisture, and have at least 20% milkfat.
     Pasteurized process cheese product is process cheese that doesn't meet the moisture and/or milkfat standards.
     Imitation cheese is made from vegetable oil; it is less expensive, but also has less flavor and doesn't melt well.

    For the record, Velveeta is pasteurized process cheese spread and Velveeta Light is pasteurized process cheese product. Cheez Whiz is labeled as pasteurized process cheese sauce

     Real or Fake?

    Yes, fake again. Here, they don't even call it cheese. It is just "Parmesan style topping" - ewww. You are much better off buying a small wedge of real Parmesan and grating it yourself. This is a shaker can full of powdered chemicals and cheese leftovers.

    If cheese is part of your clean eating nutritional choices, take steps to ensure what you are eating IS cheese. Read the labels, question the ingredient list, and, for the most part, opt for the more expensive cheeses. Those are typically the real thing.

    Wednesday, January 19, 2011

    In Praise of Butternut Squash

    I'm on a squash kick lately - I can't get enough. Last night was spaghetti squash. This evening, I steamed 5 small yellow neck squashes cut into rounds. Tomorrow night? You guessed it - butternut squash.

    Loaded with fiber and Vitamin A, the butternut squash is a friend to the CE community. A lot easier to prepare than you've been led to believe, and SO worth the ( minimal ) effort.

    1 - Look for unblemished , matte ( not shiny ) squash that feels heavy for its size.
    2. Don't refrigerate. Store in a cool place like a pantry for up to 3 months.

    Cooked squash can be incorporated into all kinds of dishes - baked goods, soups, a side dish, a filling for meat...all kinds of uses.


    You can microwave squash if pressed for time. Wash squash, and cut in half. Scoop out the seeds. Microwave face down on a plate for 5 minutes. After 5 minutes, test doneness with a fork. For should easily pierce the orange flesh. If not done, microwave for a few more minutes, testing after every few minutes. Mash it up and eat it!


    Same as above, but put the squash face down in a baking dish and fill with about 1" water. Cook on 375 or so for 30 minutes. Again, the flash should be fork tender.

    You can also boil it, but it isn't my favorite preparation. Cut the squash in half, remove the seeds and fibers, and use a sharp vegetable peeler to peel the hard rind. It's not an easy task. Cut the flesh into cubes, and boil until fork tender.

    January 18

    2 cups coffee with milk and stevia
    1 – 6 oz cup of Greek yogurt ( Yoplait ) with blueberries

    ½ c almonds

    4 medium meatballs with marinara sauce
    1 c edamame
    1 pear

    2 slices CE meatloaf ( I’ll be posting my recipe soon )
    Steamed spaghetti squash

    Water: 70+ ounces

    Tuesday, January 18, 2011

    My Clean Office Desk

    I mentioned in an earlier post that I was going to refill my desk at work with healthier, CE ( emergency ) lunch and snack options for when I get caught short. Here’s what I bought and is now occupying the lower right drawer:

    2 sm cans Goya black beans
    5 cans white albacore tuna ( I dislike chunk light! )
    1 package Wasa bread ( sourdough flavor )
    1 jar Skippy peanut butter***
    1 box Better Oats Abundance Maple & Brown Sugar multigrain hot cereal ( 5 individual servings )
    1 box Celestial Seasonings Black Cherry Berry tea bags
    1 bag CVS roasted and salted almonds ( lightly roasted, lightly salted – yum )
    1 canister organic raisins

     ** Note: I compared Skippy to many Natural and Organic brands, and found the lower fat version to be almost identical in most ways, in nearly all ingredients to the other organic versions. I like Skippy, I've got a bunch in my house - I'm sticking with Skippy. If you feel an organic product is better - by all means, chose what is best for you. I am not entirely convinced that in this one area, the National brand is "too processed"

    January 17

    Another good day, and I lost 1/2 lb last week.

    2 c coffee with milk and stevia
    1 - 6 oz Greek yogurt with blueberries

    2 Morningstar tomato & mozzarella "pizza" burgers ( just on this side of the CE line; questionable for some; I like them. )
    1 whole grain bun
    1/2 c edamame

    Hamburger ( no bun )
    Mixed veggies
    pickled beets

    Water: only about 50 ounces.

    Recap: Should have eaten a piece of fruit after lunch; should have had more water! I'm out of sorts - I'll right my ship soon enough.

    Monday, January 17, 2011

    Tuna Salad Nicoise

    Tuna Salad Nicoise ( promounced nee-swaaah ) is a lovely cool salad to take with you to work for lunch, or for a light dinner. Clean and healthy!


    • 1/4 cup (60 ml) red wine vinegar
    • 1 Tbsp (15 ml) Dijon-style mustard
    • 1 tsp (5 ml)  Minced Garlic
    • 1 Tbsp (15 ml) lemon juice
    •   Black Pepper, to taste
    • 2 Tbsp (30 ml) extra-virgin olive oil
    • 4 new red potatoes, skin on
    • 1 lb (450 g) green beans, trimmed
    • 2 – 6 oz (170 g) cans light tuna ( I use white albacore, I prefer the more expensive kind ) , packed in water, drained
    • 4 plum tomatoes, quartered
    • 1/2 small red onion, sliced
    • 2 hard-boiled eggs, shelled and quartered
    • 1/4 cup (60 ml) black olives


    1. To make dressing, whisk vinegar, mustard, Minced Garlic, lemon juice and Black Pepper in a mixing bowl. Gradually whisk in oil until blended. Set aside.
    2. Cook potatoes for approximately 10-15 minutes in boiling water, or until just tender. Remove from heat and rinse with cold water. Cool slightly and cut into quarters.
    3. In the same pot, cook beans until tender-crisp. Drain and rinse in cold water.
    4. Arrange tuna, potatoes, beans, tomatoes, onion, eggs and olives on a serving platter or in individual serving dishes. Season with Black Pepper.
    5. Drizzle dressing overtop and serve.

    Sunday, January 16, 2011

    January 16

    A very good day. *pleased*

    2 cups coffee with milk and stevia
    1 - 6 oz cup Greek yogurt ( no fruit in the house! )

    1/2 c almonds

    Roasted chicken breast with honey mustard ( a pretty decent portion )
    Broccoli crudite with a tablespoon or so Trader Joe's feta salad dressing

    2 turkey burgers ( grilled ) with honey mustard
    Mixed vegetables

    Saturday, January 15, 2011

    How to Eat a Pomegranate

    I've eaten pomegranate before, but had never opened one myself. It's something you have to be taught how to do - and the lessons are well worth it. Pomegranate is a deliciously tart/sweet snack - great in yogurt and oatmeal. Definitely something to try at home - poms are an awesome source of vitamin C and polyphenols - one of the most powerful antioxidants.

     1. Cut the pomegranate 1/2" below the top "crown" of the fruit

    See the sections? Using a knife, carefully score along these sections so they can be pried apart:

    Pour a small bowl of water, and gently loosen the seeds ( technical name : arils ) into the water. If some of the white stuff goes into the bowl, that is ok. You'll fish those out later.

    Strain the arils from the water, remove any stray white bits - and enjoy!

    $1 / 1 Horizon Organic Milk products

    I'll take any organic milk coupons I can get my hands on!

    $1 off any Horizon Organic Milk


    $1 / 1 Earthbound Farms Organic Salads - any

    nice coupon!

    $1 / 1 Earthbound Farms Organic Salads

    Thanks, Printable Coupons and Deals!

    Eating the Colors of the Rainbow - Teaching Kids Clean Eating

    My son came home from school yesterday ( he is 9 ) with a handout about "Eating the colors of the rainbow" as part of their study of nutrition and healthier eating habits. I think it's so clever - and so informative to those of us with young children - I think I'll share it!

    Eating the Colors of the Rainbow

    1. Red tomatoes
      Red tomatoes
      On day 1, pick a red fruit or vegetable. Choices include tomatoes, red bell peppers, watermelon, cherries, cranberries, raspberries, beets, and strawberries. Tomatoes and watermelon get their red coloring from lycopene, a powerful antioxidant. Red bell peppers contain significant amounts of beta-carotene, which has immune-boosting properties. Beets are high in iron and folate. Berries are good sources of fiber and helpful antioxidants, such as vitamin C. 

    2. Oranges
      On day 2, continue with an orange fruit or vegetable. Try cantaloupe, papaya, sweet potato, orange, carrots, orange bell peppers, pumpkin, mangoes, peaches, apricots or any other bright fruit or vegetable that catches your eye! Many orange fruits and vegetables are great sources of beta-carotene, antioxidants and fiber.

    3. Yellow corn
      Yellow corn
      On day 3, try some yellow - corn, yellow bell peppers, yellow squash, bananas, lemons, grapefruits, potatoes or some other sunshine-colored produce. Bananas and potatoes are great sources of potassium, a necessary mineral for cardiovascular health. Lemons and grapefruit are packed with vitamin C. Corn provides fiber, thiamin and lutein, an eye-protecting compound.

    4. Green cucumbers
      Green cucumbers
      On day 4 - go green! Green fruit or vegetables, that is, such as broccoli, spinach, lettuce, peas, cucumbers, avocado, kiwi fruits, pears, green beans, celery, white grapes, artichokes, zucchini, Brussels sprouts or limes. Produce of this color are chock full of healthy ingredients like folates, fiber, vitamins A and C. Cruciferous vegetables like broccoli and cabbage are strong anti-cancer foods.

    5. Blueberries
      On Day 5, don't be blue about going blue! Try blueberries or blackberries - both nutritious fruits containing beneficial antioxidants, including anthocyanins, which are pigments giving the fruits their strong blue coloring.

    6. Indigo colored radicchio
      Indigo colored radicchio
      On day 6, the color of the day is indigo - a transition between blue and violet. Eggplant, fig and radicchio all are good, colorful foods to try. Figs are excellent sources of fiber and potassium.

    7. Red or Purple Onion
      Red or Purple Onion
      On day 7 finish up the week with a violet-colored fruit or vegetable. Red grapes, flowering kale, red or purple onions, and plums are all good choices. Onions have been shown to raise HDL, the good cholesterol. Red grapes contain resveratrol, another cardiovascular protector.

    January 15

    Today was a great day - until my family went out to eat and I was taken off path by the succulent teriyaki chicken at a favorite Chinese restaurant. I tried to do my best, and avoided the fried foods and clearly high fat choices.

    3 c coffee with milk and stevia
    1 - 6 oz Greek yogurt with banana ( I think I'm going to search out a different fruit for next week's yogurt! )

    1 slice Wasa bread with a smear of peanut butter

    1 medium mushroom and mozzarella omelet ( microwaved at work )
    1 pear

    Chicken teriyaki ( restaurant buffet )
    Surimi crab salad
    sauteed mushrooms
    sweet potato slices
    1 pork dumpling ( it honestly wasn't worth veering off path :-\ )
    Jello cubes

    60+ ounces water.

    I know I'll be working on water consumption today - need to flush that salty teriyaki from my system!

    Friday, January 14, 2011

    Clean Eating Greek Yogurt

         Greek yogurt is a type of strained yogurt which is made by removing whey out of the yogurt, and it is typically enjoyed by those on the CE path for its high protein content and ( generally ) low sugar content. .One of my readers asked me which brand of yogurt I'm eating when I write "1 - 6 oz container Greek yogurt with fruit" every day in my Daily CE blog. Well, I generally buy what is on sale and what I have a coupon for - but in general, it is either Trader Joes yogurt, Yoplait, Oikos, or Chobani.

         By all means, go into your grocery store, and look for the fat free versions of Greek yogurt to try. I liked this article over at Greek Yogurt Taste Test, and this article at Buzzle does a great job explaining Greek Yogurt Brands. I can't emphasize enough - look at the back of the label, and choose some to try using these criteria: zero to low fat, and low ingredient list. Some "high test" Greek yogurts can have up to 25 grams of fat per cup. That's like a McDonald's cheeseburger - gross. Also, these aren't diet yogurts - most will have anywhere from 120 to 200 calories a serving.

    Though some CE folks don't like Chobani, I like it. It has fewer ingredients than other Greek yogurts, and is still 0 fat. The Oikos brand Greek yogurt is good, too.  If you have never had Greek yogurt, I suggest you buy 3 or 4 different brands, and do a taste test. Be prepared - it's much creamier than the yogurt you've been eating, and more tart. When I first tried it, I mentally said "This is what yogurt is supposed to taste like - not fruit flavored Jello pudding!"

    Thursday 1/13

    It was a good day, but my lunch was so big that I had no room for a mid afternoon snack, and ate a spare dinner. That salad I had was big, and a sweet potato with it just filled me to the brim.

    3 cups coffee with milk and stevia
    1 – 6 oz cup Greek vanilla yogurt with a banana

    ½ c raisins

    1 large chicken Caesar salad ( commercial salad dressing *sigh* )
    1 medium baked sweet potato with a little pat of margarine :-\

    2 turkey burgers seasoned with no salt seasoning and horseradish mustard
    Mixed vegetables

    Thursday, January 13, 2011

    The Dirty Dozen and the Clean Clean : Pesticides on Veggies

    DIRTY DOZEN: Conventional crops with the HIGHEST pesticide loads

    1. Peaches
    2. Apples
    3. Sweet bell peppers
    4. Celery
    5. Nectarines
    6. Strawberries
    7. Cherries
    8. Lettuce
    9. Grapes (imported)
    10. Pears
    11. Spinach
    12. Potatoes

    CONSISTENTLY CLEAN: Conventional crops with the LOWEST pesticide loads

    1. Onions
    2. Avocados
    3. Sweet corn (frozen)
    4. Pineapples
    5. Mangoes
    6. Sweet peas (frozen)
    7. Asparagus
    8. Kiwi
    9. Bananas
    10. Cabbage
    11. Broccoli
    12. Eggplant

    Wednesday, January 12, 2011

    Wednesday 1/12

    Not a bad day at all - but looking at my daily list, I see I should have had another serving of fruit with dinner, and perhaps some grains - brown rice, for example. 

    3 c coffee with milk and stevia
    1 - 6 oz cup of Greek vanilla yogurt with banana slices

    1/2 c raisins

    2 Morningstar Farms Tomato and Basil veggie burgers
    1/2c + edamame

    snack bag of carrots
    handful of almonds

    Large chicken breast slow cooked in the crock pot
    Green beans

    70+ ounces of water

    Completely off topic...

    I like this:

    "A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects"

    -Robert A. Heinlein

    Roasted Vegetable Cake

    How flippin' gorgeous is this cake??? Part fritatta, part cake, part cutie patootie. I think the cooking skills to make this would be in the easy to intermediate range - I don't think it is out of the realm of possibility for most home cooks. Regardless, this is what I'd classify as a "weekend" recipe - something not to be rushed. Or, pre roast the veggies on Sunday, and have them ready to whip together for a Monday night CE feast.

    Roast Vegetable Cake with Ricotta Cheese

    • 8 organic eggs
    • 250 grams ( 9 ounces )organic  ricotta cheese
    • 125 grams ( 5 ounces ) organic cream cheese
    • Pinch of freshly grated nutmeg
    • 1 teaspoon salt and 1/2 teaspoon pepper to taste
    • 50 ml ( about 2 ounces ) olive oil for drizzling over the vegetables
    • 30 gram ( 1 oz ) organic butter  to saute the spinach
    • 2 large waxy potatoes,  peeled and sliced
    • 1 sweet potato,  peeled and sliced,
    • 3 roasted peppers (capsicums), roasted, skin removed
    • 9 ounces pumpkin or butternut squash,  peeled and cubed
    • 150 grams ( 6-8 ounces ) baby spinach leaves
    1. Place the eggs, ricotta, cream cheese, nutmeg, salt and pepper in a food processor and mix until smooth.
    2. Pre-heat the oven to 350 degrees. Peel and slice the potatoes and sweet potato, peel and cube the pumpkin and lay these on a baking tray in a single layer. Drizzle with some olive oil, season with salt and pepper and bake for 25 minutes, or until the vegetables are soft enough that you can pierce through them with a fork.
    3. If you are roasting the peppers yourself, char each pepper over an open flame using a pair of tongs. When the peppers have blackened, place them in a large bowl and cover with clingwrap for a few minutes. Carefully peel the skin off the peppers. Otherwise, you can use store bought peppers as well.
    4. Heat a pan with some butter and lightly saute the spinach. Remove from heat and set aside.
    5. In a large round cake pan (mine measured 9" wide by 2" high), layer the potato slices, the sweet potato, red peppers, cubed pumpkin, and then pour over the egg mixture. Finally, add the sauteed spinach. Allow the mixture to settle for around ten minutes.

    1. Bake the frittata for around 45 minutes or until a toothpick comes out clean when you insert this through the center of the cake.
    2. Remove from the oven, allow to cool before slicing.


    Tuesday, 01/11

    Yesterday was a bit of a mess. I had a big misstep at lunchtime, but I'm trying not to dwell. I brought some frozen salmon in a prepackaged serving size plate I found at the store - low ingredient list ( slightly high sodium ), but overall - a clean choice. I heated it up in the microwave following the directions - and it was disgusting! I stunk up my whole office and everyone howled at me. I took one bite ( I'm not one who wastes food ) and threw the entire thing in the trash. Ugh! I only had a leftover can of Progresso soup from my pre-CE days in my desk at work - so I ate that instead. I should have gone out and gotten a salad - but I was pressed for time. Oh, well.

    3 c coffee with milk and stevia
    1 - 6oz Greek vanilla yogurt with slices of banana

    Can of Progresso Italian Wedding soup
    1/2 c of leftover black beans
    1 pear

    3 dried apricots and a handful of almonds

    2 CE sloppy joes ( Francesco Rinaldi Heart2Be spicy marinana - very CE sauce & ground beef ) on whole wheat buns
    corn and peas

    80+ ounces water ( After the salty soup, and then the marinara, I needed the water )

    Onward and upward. I'm going to make an effort to restock my desk with more CE choice for emergency lunches - canned / pouch tuna, some oatmeal, etc

    Tuesday, January 11, 2011

    Mambo Sprouts Coupons: Nasoya Tofu, McCann Oatmeal

    Mambo Sprouts Coupons

    Mambo Sprouts has a few great organic / CE coupons right now!

    $1 / 1 Crunchmaster crackers

    $1.25 / 1 Nasoya tofu

    $1 / 2 Helios Organic Kefir

    $1 / 1 McCann's Irish Steel Cut oatmeal