CE "Ice Cream" Sandwiches

CE "Ice Cream" Sandwiches

Multigrain Pancakes with Raspberries & Ricotta Sauce

Multigrain Pancakes with Raspberries & Ricotta Sauce

Molten Lava Cakes

Molten Lava Cakes

French Toast Sticks

French Toast Sticks

Meatball Sub with Roasted Veggies & Tomato Sauce

Meatball Sub with Roasted Veggies & Tomato Sauce

Baby Potato Salad with Peas, Mint & Ricotta

Baby Potato Salad with Peas, Mint & Ricotta

Chicken Parm!

Chicken Parm is my bf's favorite and it has become my favorite too!  On a mission to come up with Clean and healthy versions of our favorite foods I have created this masterpiece.  It's literally AMAMAMAMZING!!!!!!!!!!!!!!!!!!









Ingrediants:
Home-Made Tomato Sauce (look at my recipe on this blog)
4oz chicken
1/8 low fat cheese
1/8 fat free cheese
salt/pepper
oregano
basil
italian seasoning
Egg whites
Wheat Germ

Directions:
Heat oven to 400 degrees.  Pound the chicken thin.  Coat in egg whites.  Batter in wheat germ.  Add spices to the top of the chicken.  Put in oven for 10 minutes.  Flip and put in another 10 minutes.  Then put a layer of sauce and top with cheese.  Put in broiler for 3-5 minutes until it looks crispy. 

I paired this with salad and my home-made ranch.  However, you can add ezekiel pasta if you'd like.  I would recommend 1oz of pasta with home-made sauce.  The pasta adds about an extra 100 cals if you have 1oz ezekiel.

Nutrition from "my fitness pal" - This is for the chicken parm in total using ingrediants and amounts above (no pasta):
Cals 305
Carbs 18
Fat 9
Protein 39
Iron 14
Sodium 463

Clean Eating Chocolate Chocolate Chip Muffins

Clean Eating Chocolate Chocolate Chip Muffins
(Makes approximately 18 muffins)
Ingredients
1-1/2 cups whole wheat pastry flour
2 tsp. baking soda
1/2 tsp. cinnamon
1/4 tsp. black pepper
1/4 tsp. sea salt
1/2 cup cocoa powder
1 cup grain sweetened chocolate chips
2 egg whites
1/2 cup agave or honey
1/4 cup safflower or avocado oil
1/2 cup unsweetened almond, soy or rice milk (cow’s milk will work too)
Optional
2 tsp. peanut butter per muffin
Directions

• Preheat oven to 350 degrees F.
• Line your muffin tin with muffin/cupcake papers

Step 1 – In a medium mixing bowl, whisk together the flour, baking soda, cinnamon, pepper, salt, cocoa powder and chocolate chips (Coating the chocolate chips in flour helps keep them from sinking to the bottom of your muffins during baking).
Step 2 – In a large mixing bowl, whisk together the egg whites, agave or honey, oil and almond milk.
Step 3 – Pour the flour mixture into the liquids and blend well with a wooden spoon.
Step 4 –  Fill your muffin papers half way with batter and place in the oven. If you want the peanut butter centers, fill the papers a 1/4 of the way (being sure to evenly distribute the batter over the bottom of the muffin paper), drop the peanut butter in the center, then cover the peanut butter entirely with the rest of the batter. If you use the peanut butter, your muffin papers will be closer to 3/4 full.
Step 5  - Bake for 20-30 minutes. Test with a knife or cake tester. Be aware that you may pull out some melted chocolate from the chocolate chips. So examine it carefully to see if it’s melted chocolate or raw batter if the stick or knife does not pull out clean.
Step 6 – Cool on a wire rack and serve.
Eat and Enjoy!
Nutritional Content
1 serving = 1 muffin (Does NOT include peanut butter)
Calories: 139
Total Fat: 5 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 177 mg
Carbohydrates: 25 gm
Dietary fiber: 2 gm
Sugars: 15 gm
Protein: 3 gm
Estimated Glycemic Load: 14
Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.

Clean Eating Peanut Butter Cups

Clean Eating Peanut Butter Cups(Makes 10-12 candies, depending on the mold you select.)

Note: All photos are copyright The Joy Of Clean Eating and are used here with permission.

Ingredients:

• 1 cup ‘clean’ chocolate chips (I prefer SunSpire Grain Sweetened Chocolate Chips)
• 1/4 cup ‘clean’ organic raw no salt added creamy peanut butter (I use Tree of Life brand peanut butter)
• 3 Medjool dates, pitted
• 1 candy mold of your choice (you can purchase these at Michael’s craft stores, Bed, Bath and Beyond, Jo-Ann Fabrics or your local hobby store)

Preparation:

Step 1 – In a small saucepan on very low heat, melt the chocolate chips.

Step 2 – Using a clean/unused paint brush, paint the melted chocolate into the candy molds.

Step 3 – Put the molds into the freezer for 10 minutes.

Step 4 – Process the dates and peanut butter in a blender or food processor.

Step 5 – While the chocolate is hardening, add the peanut butter and dates to a food processor or powerful blender and process until throughly blended.  Set aside.

Step 6 - Remove the candy mold from the freezer and fill the hardened chocolate molds with the peanut butter mixture.  (It’s easiest to use your fingers to gently press the peanut butter mixture into the chocolate shells)

Step 7 - Using the remaining melted chocolate, paint over the top to cover the peanut butter mixture.

Step 8 – Place the mold back into the  freezer for 10 minutes or until completely hardened.

Step 9 - Remove from the freezer and carefully “pop” candy out of molds.  They should easily pop out, if not place back in the freezer for another 5 minutes.

Storage: Store the leftover candies in a cool, dry place.  For best results store them in the fridge until ready to eat.

Notes: Please note that you can use almond butter in this recipe but the inside texture of the ‘cup’ won’t be the same.  Peanuts tend to be drier and the consistency you get is exactly like that of the original Reese’s peanut butter cup. Almond butter will produce a more ‘runny’ inside. Either way you make these they will still turn out fabulous!

Nutritional Info:Serving size = 1 candy.

Calories: 99.5
Cal. from Fat: 46.5
Total Fat: 5 g,
Sat. Fat: 2 g,
Carbs: 11.5 g,
Fiber: 1.5 g,
Sugars: 6.5 g,
Protein: 1.5 g,
Sodium: 0 mg,
Chol: 0 mg

Pam's Pizza

Power Pizza

Just because you're eating clean, high protein foods doesn't mean you have to feel like you're deprived or missing out on your old favorites. Below is my cleaned-up version of pizza which is a little slice of heaven in your mouth that I enjoy each week on a "Clean Cheat" Day!
1 scoop Unflavored Casein Protein Powder

·         1/2 c ground flax meal

·         1/2 c egg whites

·         almond milk

·         PAM spray

·         all the veggies your heart desires

·         protein - your choice - turkey sausage, ground chicken, sliced chicken

·         organic, sugar free pizza sauce OR organic, sugar free white sauce OR pesto

·         Fat Free or Low fat Cheese (check labels, fat free often has added sugar)

Crust:

Mix the first three ingredients together in a bowl; add almond milk slowly until a pasty, doughey consistency. Spray a large plate with PAM and pour mixture on top then microwave 3-4 minutes until solid even in the center.

Place crust on a sprayed baking sheet, top with all of your favorites and bake for 5-10 minutes.

Turkey Burger Sliders

Turkey Burger Sliders with Flame Broiled Veggies and Skinny Pesto Aoli

This weekend Robb and I made a yummy turkey burger in the Barbie Bootcamp test kitchen!

Lessons we're taking away...sliders are not the way to go! These ended up being very tall so in the future we're going to use a bowl instead of muffin tins to make single burger buns. Here is the recipe to enjoy a clean eating barbeque so you don't have to miss out on one of summer's favorite past times just to shrink your pant size!

Buns:

1 scoop of casein

1/2 c flax meal

3/4 c egg whites

spray two bowls with Pam and pour in batter. Microwave til solid. Toast on grill when your burgers are almost grilled.

Aoli:

1 small package of plain greek yogurt

2 T pesto

Mix together.

Burgers:

Ground turkey

Fire Roasted Veggies:

1 zuchini

1 small eggplant

1/2 onion

1/4 c low fat feta

olive oil

sea salt

italian seasoning

Chop veggies, mix in olive oil, spread on baking sheet and broil for 5 minutes. Mix with 1/4 c feta.

Spread aoli on the toasted bun, place the burger, top with veggies

Original post: http://barbiebootcamp.blogspot.com/2011/07/turkey-burger-sliders.html

Clean Candy *Barbie Bootcamp

Clean Candy

Especially for girls with our monthly visitor, we all sometimes just want something chocolate! I discovered Simply Lite chocolate bars (http://www.simplylitefoods.com/products.asp) at the grocery store, but Robb's doesn't have them so you can always order online. The company actually makes peanutbutter cups and coconut patties BUT they're much more of a semi-clean cheat than my versions which incorporate protein and flax and other whole foods so I recomend NOT taking the easy way out...but you do need the bars for the recipes.

Peanutbutter Cups
Ingredients
Nut Butter or PB2
Flax Meal
almond milk
Vanilla Protein Powder
Simply LIte chocolate bar

Mix 1/2 c nut butter with 2 T flax meal and 1 scoop vanilla protein powder and slowly add almond milk until it's a firm but moist mixutre. Roll into small balls and flatten with your palm onto parchment paper. Melt the chocolate bar and spoon melted chocolate over each ball of peanutbutter and refridgerate til firm

Almond Joy
Unsweetened coconut
coconut extract
2 t agave nectar
flax meal
almonds
almond milk
vailla protein powder
Simply lite dark chocolate bar

Mix 1/2 c coconut with 1 t coconut extract, protein powder and 2 T flax meal. Slowly add milk until it's wet but firm, add the agave nectar and mix more. Roll into little balls, flatten with your palm onto parchment paper. Press 1 or 2 almonds onto the coconut balls. Melt the chocolate bar and spoon melted chocolate over each ball. Refrigerate til solid.

If you make a protein shake with almond milk and LOTS of ice, it comes out to be a very thick ice-cream like shake...you could cut some of these up to make your very own Blizzard!

 

Original Post: http://barbiebootcamp.blogspot.com/2011/07/clean-candy.html

Turkey Burger Sliders and Homemade Burger Bread!

Check out my friend Pam's turkey burger sliders.  I really liked her home-made bread idea!

http://barbiebootcamp.blogspot.com/

Ranch Dressing

Clean Eating Ranch Dressing
(Makes approximately 8 tbsp.)
5 tbsp. low-fat buttermilk
3 tbsp. non-fat plain Greek yogurt
1/4 tsp. onion powder
1/4 tsp. dried dill
1/2 ts. dried parsley
1/2 tsp. dried chives
1/2 tsp. salt
Pepper to taste



Directions
Step 1 – Using a whisk, mix all ingredients together in a bowl until smooth and evenly blended.
Note: I doubled the recipe. I suggest doubling every ingredient except the dill. Just use one portion of dill.
Eat and Enjoy!

Blue Cheese Dressing

Rich & Creamy Blue Cheese Dressing (without the fat!)

1 garlic clove, crushed

2 tsp minced shallot

1 tbsp. of red wine vinegar

1 tsp. of Worchestire

2/3 cup of plain no fat Greek yogurt

2 tbsp of crumbled blue cheese

1 tbsp of skim milk

Salt and pepper

Directions

Combine all ingredients and enjoy!

Makes 6 - 2tbsp. servings

Nutritional Analysis

2 tbsp of dressing: Calories: 30; Total Fat: 1g; Saturated Fat: 0.7g; Cholesterol: 4mg; Sodium: 60mg; Carbohydrate: 2.1g; Dietary Fiber: 0.81g; Sugars: 1.6g; Protein: 3.2g

Buffalo Chicken Fingers!!

Boneless hot buffalo chicken fingers are my absolute favorite.  It's one of the many reasons I have had major slip ups in the past while trying to diet.  So instead of avoiding my comfort food I've created a way that I can still eat my favorite comfort foods without spiraling into an eating frenzy and adding inches to my waist.


How to make 'em:  Cut the fat off the chicken tenders.  Use wing it sauce or another organic (no/low sugar type of sauce from Whole Foods) to cover the chicken.  Batter the chicken in wheat germ (substitute for bread crumbs).  I also add onion powder, garlic, black pepper and oregano to the wheat germ for flavor.  Lay pieces on baking sheet.  Bake at 400 degrees for 10 minutes.  Then flip over and bake another 10 minutes.  And then broil for 5 minutes (makes them extra crispy).

For a dressing to pair with these check out my post on Ranch Dressing and Blue Cheese.

Chocolate Sour Cream Cupcakes

Chocolate Sour Cream Cupcakes

Five eggs become one whole egg plus two whipped egg whites for structure and a bit of whole-wheat pastry flour adds the protein needed for strength and shape, plus whole-grain benefits.  

Serves:
Makes: 12 cupcakes.
Hands-on time: n/a
Total time: n/a

CATEGORY:
Freezable

INGREDIENTS:

• 1 cup unsweetened natural cocoa powder
• 1 1/4 cup Sucanat, divided
• 1/4 cup whole-wheat pastry flour
• 1/4 tsp kosher salt
• 1/4 tsp baking soda
• 1 cup organic low-fat sour cream
• 1/3 cup plus 2 tsp skim milk, divided
• 1 tbsp olive oil
• 1/2 tsp pure vanilla extract
• 1 whole egg plus 2 egg whites
• 1 oz bittersweet chocolate, chopped, plus more for garnish if desired

INSTRUCTIONS:

1. Preheat oven to 350°F. Line a 12-cup muffin pan with paper cupcake liners.
2. In a large mixing bowl, combine cocoa powder, 1 cup Sucanat, flour, salt and baking soda.
3. In a medium mixing bowl, whisk together sour cream, 1/3 cup milk, oil, vanilla and whole egg. 
4. Make a well in the center of the dry ingredients and pour in wet ingredients. Combine everything with a rubber spatula.
5. Add egg whites to a large clean, dry mixing bowl or the bowl of a stand mixer. Whip whites with hand beater or whisk attachment of stand mixer until they begin to get foamy. Add remaining 1/4 cup Sucanat very gradually to whites. Continue whipping whites into medium-stiff peaks. 
6. Fold whites in thirds into cake batter, gently but assertively with rubber spatula. 
7. Fill each of the 12 cupcake liners 3/4-full with batter. Tap bottom of filled muffin pan on countertop and transfer immediately to oven. Bake for 45 minutes or until a toothpick inserted in the center of a cupcake comes out clean.
8. Remove from oven and let cupcakes cool completely. 
9. When cupcakes are completely cool, combine chocolate and remaining 2 tsp milk in a microwave-safe bowl. Microwave on 50% power for 30 seconds. Stir until melted chocolate is completely smooth. Spread a thin layer on top of each cupcake. Sprinkle additional chocolate shavings on top, if desired.

TOPPING TAKE-TWO:
Substitute 1/2 cup low-fat sour cream mixed with 1 tbsp honey for the chocolate glaze. Put a 1/2-tsp dollop on each cupcake and top with sliced strawberries.

Nutrients per cupcake: Calories: 160, Total Fat: 6 g, Sat. Fat: 3 g, Carbs: 28 g, Fiber: 3 g, Sugars: 22, Protein: 4 g, Sodium: 85 mg, Cholesterol: 10 mg

 

http://www.cleaneatingmag.com/Recipes/Recipe/Chocolate-Sour-Cream-Cupcakes.aspx

Almond Butter Chocolate Chip Cookies

Almond Butter Chocolate Chip Cookies

Sink your teeth into these! Six ingredients, two steps and 20 minutes is all you'll need to whip together two dozen of our no-flour, dairy-free, low-sugar cookies.

 

Serves:
Makes: 24 cookies
Hands-on time: 10 minutes
Total time: 22 minutes

INGREDIENTS:

• 1 cup unsalted almond butter, stirred well
• 3/4 cup Sucanat
• 1 large egg
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 3 oz dark chocolate (70% cocoa or greater), broken into small pieces

INSTRUCTIONS:

1. Preheat oven to 350°F. In a medium bowl, stir together first 5 ingredients until blended. Stir in chocolate.
2. Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets. Bake for 10 to 12 minutes or until lightly browned. Let cool on baking sheets for 5 minutes. Remove to a wire rack and let cool for 15 more minutes.

Nutrients per cookie: Calories: 110, Total Fat: 8 g, Sat. Fat: 1.5 g, Carbs: 10 g, Fiber: 1 g, Sugars: 3 g, Protein: 2 g, Sodium: 55 mg, Cholesterol: 10 mg

Kale Chips

Kale Chips

(photo is of sea salt and vinegar version of Kale Chips that I took over the weekend... YUM YUM)

Ingredients

Oil Spray (canola or olive)

1 Large Bunch of Kale

Kosher Salt

Preparation

Preheat the oven to 400 degrees. Coat two large baking sheets with oil spray. (The chips will be crispiest if baked directly on the baking sheet, without aluminum foil.)

Trim the ends off the kale and cut the leaves into 2-inch pieces. Divide the kale pieces between the two baking sheets and spread them into a single, even layer. Liberally mist the kale with oil spray and lightly sprinkle with salt. Bake for 10 minutes, or until the kale is crispy to the touch and the edges are beginning to brown.

Serving Size

Serves 2 to 4

Other Flavors

Sprinkle with Parmesan, Asiago or your seasonings of choice. Plus a sprinkle of kosher salt.

Another alternative is to buy them - they sell them at Whole Foods and I'm sure other places too!  New York Naturals below sells theirs at Whole Foods.

Pizza Party

Klean Pizza! Yippy!

Below is one way to make clean pizza.  If you are cut on time you can head on over to Whole Foods and grab their fresh Whole-Wheat pizza dough.  I prefer thin crust, it’s a bit more light!

DOUGH

Serves:
Makes: 2 1-lb dough balls
Hands-on time: 30 minutes
Total time: 2 hours

INGREDIENTS:

1 tbsp raw honey

1 cup less 1 1/2 tbsp lukewarm water (105° F to 110° F), divided

1 pkg active dry yeast (1/4 oz or 2 1/2 tsp)

2 1/2 cups whole-wheat flour, divided

4 tsp vital wheat gluten

1 tsp sea salt

3 tbsp olive oil, divided

INSTRUCTIONS:

In a large bowl, mix together honey and 1/3 cup water. Sprinkle in yeast and allow to proof, undisturbed (do not stir or move bowl), for 10 minutes or until yeast is foamy. (NOTE: If yeast does not foam, it is dead and your dough will not rise. Discard and start again with fresh ingredients.)

While yeast is proofing, mix together 2 cups flour, wheat gluten and salt in another large bowl.

Once yeast is foamy, add remaining water and 2 tbsp oil to yeast mixture. Pour in flour mixture and gently fold in with a bowl scraper or spatula until just combined. Mixture will form a very wet ball. Coat the bottom of another large bowl with remaining oil (ensure that bowl is large enough so that, when doubled in size, the dough will not reach the top). Transfer dough to bowl, rolling ball a bit to coat with oil. Cover bowl tightly with plastic wrap and set aside at room temperature to rise for 1 hour. Dough will be very soft and sticky.

Lightly dust counter with about 1/4 cup flour. Transfer dough to floured surface and roll lightly in flour as needed. Gently knead dough, using remaining flour as needed, for about 1 minute. Form dough into a ball and place back into bowl. Cover bowl again tightly with plastic wrap and set aside at room temperature to rise for 30 minutes.

Transfer dough back to floured surface, adding more flour to prevent dough from sticking, if needed, and cut dough in half to form 2 balls. Lightly knead each for about 30 seconds and reform into balls. Dough is now ready to be formed into crust or wrapped for future use. To store, wrap each dough ball individually in plastic wrap. Dough can be kept refrigerated for 24 hours or frozen for up to 1 month.

TO USE FROM REFRIGERATOR: 

Remove dough from fridge and allow to warm a little at room temperature, about 10 minutes. Form a pizza crust. 

TO USE FROM FROZEN: 

Transfer dough from freezer to fridge and let it defrost overnight before following the Use From Refrigerator steps above.

Nutrients per serving (1/8 of each dough ball): Calories: 96, Total Fat: 3 g, Sat. Fat: 0.5 g, Carbs: 15 g, Fiber: 2 g, Sugars: 1 g, Protein: 3 g, Sodium: 121 mg, Cholesterol: 0 mg.

MAKE THE PIZZA

INGREDIENTS:

1 14.5-oz can, no-salt-added diced tomatoes, drained

1 home-made pizza dough (or Whole Foods version if you are pressed for time)

3 oz part-skim mozzarella cheese, grated (about 3/4 cup)

Any vegetable topping you’d like / add a protein like chicken

PANTRY STAPLES:

Olive oil cooking spray

Ground black pepper, to taste

INSTRUCTIONS:

Preheat oven to 450°F.

Place 1 cup tomatoes in a fine mesh strainer and press out as much liquid as possible. Spread tomatoes onto pizza crust and mozzarella. Bake 10 minutes, or until cheese is melted. Rest pizza on a cutting board for 5 minutes. 

1/8 of the pizza with just the dough is 96 calories (see above).  To figure out all of your calories just divide your ingredients you add on top by 1/8.