Eat Clean Granola Bars

Eat Clean Granola Bars

Ingredients

2 C Whole Grain Oats 

1 C Whole Wheat Flour

 1/3 C Sucanat 

1 tsp cinnamon 

3/4 tsp sea salt 

1/3 C Organic raw Honey 

1/2 C Coconut Oil, melted 

1 Egg, beaten 

1 tsp Vanilla (Almond) extract 

1/3 C chopped almonds 

3/4 C Chopped raisins 

4 T PB2

Directions

Preheat oven to 350.

Mix wet ingredients together and add dry ingredients. Mix mixture well with your hands. You may need to add water to get the mix sticking together. Spray 9X13 inch pan and press mixture -evenly into pan. Bake for 27-33 minutes or until lightly brown. Let cool for 10-15 minutes and cut into bars.

Nutritional Info

• Servings Per Recipe: 12
• Amount Per Serving
• Calories: 269.5

• Total Fat: 12.4 g
• Cholesterol: 17.7 mg
• Sodium: 154.1 mg
• Total Carbs: 37.3 g
• Dietary Fiber: 3.4 g
• Protein: 5.8 g

Oats and Fruit Granola

Oats and Fruit Granola

Ingredients:

3 lbs Oats 

2 package (20 oz) Blueberries, frozen (unsweetened) 

2 package (20 oz) Strawberries, frozen, unsweetened 

4 cup Oat Bran 

2 cups Splenda*

Directions

Preheat oven to 250 degrees

Spray Pan (turkey-roaster sized) with non-stick cooking spray. Add oats, berries and oat bran. Cover with Splenda to the amount of sweetness desired. It's not supposed to taste sweet; I usually only use 1 cup, but everyone else in the family likes it sweeter.

Place in oven. Set timer to 1 hour. At 1 hour, mix the cereals. Place back in overn. Set timer to 1 hour. Do this a total of 3 hours. I've let it go another 1/2 hour until it sends out a rich, delicious smell. But then the oven must be turned off. Remove from oven or leave in. If you leave it in the oven, don't just forget it! When cool, I put it in a 2 gallon zip-type bag and put it away in freezer.

Makes 40 1/2 cup servings.

Nutritional Info

• Servings Per Recipe: 40
• Amount Per Serving
• Calories: 167.3

• Total Fat: 2.8 g
• Cholesterol: 0.0 mg
• Sodium: 1.9 mg
• Total Carbs: 31.6 g
• Dietary Fiber: 5.7 g
• Protein: 6.7 g

Chicken Wild Rice Casserole

This is a low fat healthy yummy casserole. My daughters favorite meal! Very easy.

Cream of Mushroom 98% Fat Free, 2.5 serving
Cream of Chicken Soup 98% Fat Free
Rice A Roni Long Grain & Wide Rice and seasoning packet

4 Chicken Breast boneless and skinless (you can use Turkey or pork as well)

DIRECTIONS for Crock Pot

Pre-sprayed Crock Pot

Mix both soups with rice seasoning packets

Add 2.25 cups of water

(the water should add up to 2 cups of water for every cup of rice)
Add 2 boxes of Rice a Roni wild grain rice
Cut Chicken into strips or leave whole and put into crock pot.
Cook on high for 2-3 hours or until rice is tender or cook on low for 4-5 hours.

In oven

Follow the directions above expect put into pre-sprayed casserole dish.
Cover with aluminum foil. (don't forget this or it will dry out)
Cook for 45 min with pre-cooked chicken , 1 hour for non- cooked chicken, 1/12 hours for frozen chicken breast

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 218.4

• Total Fat: 3.5 g
• Cholesterol: 10.4 mg
• Sodium: 1,486.8 mg
• Total Carbs: 41.2 g
• Dietary Fiber: 1.9 g
• Protein: 6.3 g

Enjoy,

Coach Hurt

Healthier Orange Peel Chicken

Orange Peel Chicken Healthier

Chicken marinade:(step 3 ingredients only )

¼ cup orange juice

1 tbsp dark soy sauce

1 tbsp honey

¼ ground pepper

Ingredients:

Dried peel of 1 large orange (or you can use the zest of 2 oranges)

1 ½ tbsp honey

3 boneless skinless chicken breasts with all fat cut off (or chicken flavored Tofu)

1 cup of fresh broccoli (or ½ bag of frozen broccoli)

12 dried Thai chilies

2 tbsp peanut oil

2 tsp cornstarch (or whole wheat flour)

(step 10 ingredients only)

1 tbsp sugar (this can be replaced with 100% pure juice or Stevia)

¼ tsp salt

¼ tsp ground pepper (optional)

2 tbsp dark soy sauce

1 ½ cup orange juice

¼ tsp ground ginger

1 ½ tbsp honey

Directions:

1 Peel a large naval orange cut into strips place it on a non-stick cookie sheet and placing them in the oven at 150 degrees Fahrenheit. Leave the orange peels in the oven until no moisture is left behind, which will usually take about four hours. OR Peel a large naval orange cut into strips set the peel on a paper towel to dry for about three days until hard and slightly brown. OR If you don't can't wait you can use orange zest.

2. Cut chicken breast into thin 1 ½ inch strips and place them into a plastic zip lock bag.

3.Mix together all of the ingredients for the marinade. Then add that mixture to the chicken and leave it in the refrigerator for at least 30 minutes to marinate.

4. While the chicken is marinating, in a bowl slowly mix orange peel strips together with 1 ½ tablespoons of honey, making sure each strip is coated. Then set them aside.

5. Steam broccoli and set aside. ( you can use frozen broccoli; just microwave ½ bag until thoroughly cooked, about 5 minutes)

6. Heat 1 tablespoon of peanut oil on high. Get oil very hot, add chilies and orange peel. There will be smoke. Stir while cooking until they both turn black and burn. The chilies will turn black first, continue to cook all of it until the orange peel turns black as well. This takes about 10 minutes. Once both have blackened, remove the chilies and orange peel and set them aside. Keep the debris stuck to the bottom of the pan in the pan. (you will only use 1 pan for all your stove top cooking)

7. When the chicken has finished marinating, drain all of the liquid from the chicken and discard liquid.

8. Heat the remaining tablespoon of peanut oil in the same pan used for the chili and orange peels. Add the chicken, cook until all the liquid has evaporated and the chicken browns. About 10 minutes.

10. While the chicken is cooking, in a small bowl mix together STEP 10 ingredients.

11. Once the chicken is browned, add the sauce mixture, broccoli, chilies and orange peel. Stir until boiling.

12. In a small cup mix the cornstarch (or whole wheat flour) with a little warm water just to dissolve. Add this mixture to the pan and stir until thick, about 3 minutes. (if using whole wheat flour - mix flour smoothly with water put flour and cold water in a jar, place the lid on and the give the jar a vigorous shake)

13. Serve over brown rice. (brown rice is not included in the nutritional information.)

Some other things you could add are peanuts and any other kind of veggie.

6 Servings

Calories 246.3 Total Fat 6.3g Saturated Fat 1.2 g Polyunsaturated Fat 19g Monounsaturated Fat 2.5 g

Cholesterol 68.4 mg Sodium 797.61 mg Potassium 502.8 mg Total Carbohydrate17.8 g Dietary Fiber 0.9g Sugars 14g Protein 29.1g

This recipe is a melody of several recipes.

Enjoy,

Coach Tia

Crispy Zucchini Fries

Sharon G. sent me a recipe Crispy Zucchini Fries. I thought you all might like them as well.

Ciao Tia!
Hope you like them as much as we did!!!

Crispy Zucchini Fries

1/2 cup whole wheat flour
1/2 cup flour, all purpose
3 tablespoons cornmeal
2 teaspoons salt
1 teaspoon black pepper (freshly ground)
1 1/2 Pounds zucchini (cut into 1/2 by 3 inch sticks)
2 large egg whites (lightly beaten)

**I did substitue the salt and pepper.Zatarains Creole Seasoning

Preheat oven to 475

Coat a large baking sheet with cooking spray
Combine flours, cornmeal, salt and pepper in a large sealable plastic bag
In egg white dip zucchini sticks, shake in the bag to coat, and arrange on the baking sheet, not touching.
Coat all exposed sides with cooking spray
Bake on the center rack for 7 minutes.
Turn the zucchini and coat any floury spots with cooking spray again.
Continue to bake until golden and tender, about 5 minutes more.
SERVE HOT.

Thanks Sharon G. for your recipe.

If you have a yummy clean recipe email me with it and I'll post it on my blog.

Take pictures as well and let those reading droll over your yummy healthy food your eating.

Let's Get Healthy!

Coach Tia

Foods That Should Be Eaten Daily in a Healthy Life Style

Foods That Should Be Eaten Daily in a Healthy Life Style

Eggs ( 2 whole eggs)

Contains the following

Vitamins -
A: good for the skin and growth.
D: strengthens bones by raising calcium absorption.: protects cells from oxidation.
B1: helps properly release energy from carbohydrates.
B2: helps release energy from protein and fat.B6: promotes the metabolism of protein.
B12: an essential vitamin in the formation of nerve fibers and blood cells.
Contains the following Minerals -
Iron: essential in the creation of red blood cells.
Zinc: good for enzyme stability and essential in sexual maturation.
Calcium: most important mineral in the strengthening of bones and teeth.
Iodine: controls thyroid hormones.
Selenium: like vitamin E, it protects cells from oxidation.

Sources: http://www.nutritionandeggs.co.uk/page/nutritional_val (Check an up coming blog with more benefits of eggs)

Oats (1/2 cup)

Significant sources of dietary fiber.

Helps lower cholesterol

Decreased risk of hormone related diseases.

Delays the stomach from emptying quickly

Helps you feel full longer

Aids in weight loss

Favorably alters a bodies metabolism

Enhance performance

Skim Milk

Contains significant amounts of protein, calcium, casein, as well as vitamin C.

Possible links to reduced risk of arterial hypertension, coronary heart disease, colorectal cancer, and obesity.

Decreased risk of insulin resistance and type 2diabetes

Promoting muscle repair and growth

Water - OK so your not going to "eat" water =-)

Healthier looking skin

Helps with digestion

Aids in weight loss

Higher energy level

Less irritability

Better thought process

Low or non -fat cottage cheese

Good source of calcium, with Vitamin D

Prevents stomach disorders

Help build strong bones

Tooth decay prevention

Lemon or Limes:

Add a few drops of one to your water to increase your metabolism.

It's a liver detoxifier

(Adding 500 milligrams of ascorbic acid to your diet can speed up your metabolism by 33 percent - 500 milligrams is half a gram= 1 teaspoon is 5 gram)

Those were just a few benefits from each food. They all help in maintaining weight, loosing weight, staying or getting strong, staying healthy inside the body, outside appearances and staying active.

Let's Get Healthy!

Coach Tia

Sources:

http://www.eatmoreoats.com/health.html

http://en.wikipedia.org/wiki/Milk

http://benefitof.net/benefits-of-cottage-cheese/

Recourse: Roy BD (2008). Milk: the new sports drink?

US National Dairy Council Dairy's Role in Managing Blood Pressure

Low Fat Cheeseburger Pie

Low Fat Cheeseburger Pie

Ingredients for filling

1lb extra lean ground turkey
1 Egg
1/2 Cup Chopped Onion
2 Slices of Tomato

1 Clove Garlic (chopped)

3/4 Cup 2% Shredded Cheddar Cheese
1 cup Nonfat Cottage Cheese

2 Tbsp Worcestershire Sauce

Ingredients for dough mixture :

1/2 tsp salt

3/4 cup whole wheat flour

Baking Powder, 2.5
butter, 4 tbsp

1/4 cup of water (Add water gradually as needed for dough, you might not need it all)

Mix dough with water to form a dough. Roll dough flat enough to cover a pie pan with rolling pin. Discard if you have extra dough.

Directions: Brown Turkey, onion & garlic in a pan, and Worcestershire Sauce.

Make dough mixture. (ingredients above)
In a separate bowl, mix cottage cheese with egg then Pour that mixture over the turkey.
Top with Shredded Cheddar Cheese and place Tomato Slices on top and bake at 350 for 30-40 minutes.

Picture compliments of Teresa Hofmann from St. Louis Fitness Trends Examiner

Nutritional Info Servings: Per Recipe: 8, Amount Per Serving, Calories: 160 ,Total Fat: 4.5 g, Cholesterol: 57.9 mg, Sodium: 292.1 mg, Total Carbs: 10 g, Dietary Fiber: 0.3 g, Protein: 26 g

Enjoy,

Coach Tia Hurt

Whole Wheat Crockpot Lasagna

Whole Wheat Crockpot Lasagna

Ingredients

2 lb extra lean turkey (or morning star meatless ground meat)
8 whole wheat lasagna noodles, uncooked

1 tsp Italian seasoning
3½ cups home made spaghetti sauce
1/3 cup water
8 sliced mushrooms

15oz fat free ricotta cheese
2 cups shredded skim milk mozzarella cheese

Shredded Parmesan cheese (for toppings)

Directions

Spray inside of cock pot with no-calorie cooking spray.
Brown ground beef in pan and drain. Stir in Italian seasoning.

Cover bottom of crock pot with uncooked wheat noodles.
Spread meat over the noodles in the crock pot.
Then begin layering sauce, mushrooms, ricotta, mozzarella, and more noodles.

Repeat until all ingredients are gone.
Cover and cook on low for 5 hours or high for 2 ½ hours

Nutritional Info Amount Per Serving 8, Calories: 469.0,,Total Fat: 21.0 g, Cholesterol: 76.2 mg, Sodium: 639.2 mg, Total Carbs: 31.3 g, Dietary Fiber: 5.2 g, Protein: 36.7 g

Enjoy

Coach Tia Hurt

Crock Pot Salsa Chicken

Crock Pot Salsa Chicken

Ingredients:

4 large frozen chicken breasts

1 cup salsa

½ can corn

½ fat free sour cream

1 can condensed cream of chicken soup

1 packet low sodium taco seasoning

1 tbs Cumin

Picture compliments of Teresa Hofmann from St. Louis Fitness Trends Examiner

Directions

Place frozen chicken breasts in crock pot and sprinkle all seasoning over it . Mix together can of soup, salsa then pour over chicken. Cook on low for 6-8 hours. Shred cook ingredients. Stir in sour cream serve over brown rice if desired.

Nutritional Info, Servings Per Recipe: 4, Amount Per Serving, Calories: 286, Total Fat:4 g, Cholesterol: 76 mg, Sodium: 2,000 mg, Total Carbs: 24g, Dietary Fiber:1 g, Protein: 31 g (with out brown rice)

Enjoy

Coach Tia Hurt

Crock pot Chicken and Spinach

Crock pot Chicken and Spinach

1/2 cup of water
4 frozen chicken breast
1 pkg frozen spinach
4oz reduced fat cream cheese
(or 2 oz or reg. cream cheese)
ranch dressing mix (or Italian dressing mix)
If you don't have either seasoning just season the water1/4 tsp salt
1/4 tsp pepper

Directions 1st put frozen chicken in crock pot

2nd put all seasoning (including ranch mix) into 1 cup of water and pour on top of chicken
3rd put frozen spinach on top (no need to break it up)
4th put crock pot on low to cook for frozen chicken 6-8 hours (for not frozen 4-6 hours)
put crock pot on high to cook for frozen chicken 4-6 hours (for not frozen 3-4 hours)

5th when chicken is done to your liking, take it out and cover to keep warm. Drain water out out of crock pot leaving only spinach in your strainer.
6th Mix cream cheese and spinach until warmed threw in your crock pot or on stove top until the mixture is warm.
7th pour cream cheese mixture over chicken (you can shred chicken, dice, or leave whole) any way is good.

The cooking time will vary depending on how moist you like your chicken. The longer you cook it the tender it will get. Cook on high for 4 hours, or low for about 8

This tastes like spinach dip over chicken. YUMMMMY

Number of Servings: 4

Calories: 300.0, Total Fat: 3.0 g, Cholesterol: 141.9 mg, Sodium: 500.5 mg, Total Carbs: 3.9 g, Dietary Fiber: 1.7 g, Protein: 61.2 g

Enjoy

Coach Tia Hurt

Blue Cheese Chopped Salad

Blue Cheese Chopped Salad

1/4 Head romaine lettuce
1 Heads iceberg lettuce
1/4 pound Shredded carrot
1/4 pound Shredded red cabbage
3/4 ounce Chopped chives
1 1/4 ounce whole wheat Angel hair pasta (flash fried in EVOO and broken)
1 1/4 ounce Blue cheese chopped in squares
1 1/4 ounce Balsamic vinegar
3/4 ounce Caramelized candied pecans

Directions:

Chop lettuce in 1/2-inch squares. Mix lettuce with the carrot, cabbage, pecans and vinegar. Add the angel hair pasta, blue cheese and chives. Serve in a chilled bowl.

Serving Suggestion: Top with sliced grilled chicken breast.

Nutritional Info; Servings Per Recipe: 2

Amount Per Serving, Calories: 240.0, Total Fat: 13.5 g, Cholesterol: 13.2 mg , Sodium: 293.2 mg, Total Carbs: 22.7 g, Dietary Fiber: 4.8 g, Protein: 9.2 g

Enjoy,

Coach Tia Hurt