Sweet Potato Sticks with Creamy Chipotle Dipping Sauce

Sweet Potato Sticks with Creamy Chipotle Dipping Sauce

Olive & Sun-Dried Tomato Spread

Olive & Sun-Dried Tomato Spread

CE Homemade Ketchup

CE Homemade Ketchup

Avocado Pesto

Avocado Pesto

A Better Béarnaise Sauce

A Better Béarnaise Sauce

BBQ Sauce

Clean Eating BBQ Sauce
(Makes approximately 10 servings) 
Ingredients
1 (15 oz.) can tomato sauce – no sugar added
1 (6 oz.) can tomato paste – no sugar added
1 tsp. low sodium soy sauce
2 tsp. cumin
1 tsp. paprika
1 tbsp. garlic powder
1 tbsp. onion powder
4 tbsp unsulfered molasses
3 tbsp. honey
3 tbsp. balsamic vinegar
Directions
Step 1 – Combine all ingredients together in a medium mixing bowl and mix well using a whisk.
Step 2 – Use as you would any other bbq sauce!
Eat and Enjoy!
Nutritional Content
1 serving = 1/4 cup
Calories: 74
Total Fat: 0 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 248 mg
Carbohydrates: 19 gm
Dietary fiber: 1 gm
Sugars: 13 gm
Protein: 1 gm
Estimated Glycemic Load: 10
Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.

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

Clean & Natural Sweeteners

Clean & Natural Sweeteners

Confused about how to sweeten your foods and keep them clean? We've got five natural sweeteners that work like a charm!

 

“Naturally sweet foods, such as dates, berries and bananas, can be even more satisfying than a stodgy cookie,” says registered dietitian Deborah Cohen, MHSc. Many also happen to work well as clean and natural sweeteners. But, be advised, not all sweeteners are created equally.

Corn syrup converts to fat in the body in record time, while high fructose corn syrup (HFCS) – food manufacturers’ cheaper answer to sugar – may be even worse: Research has found that HFCS goes directly to the liver, releasing enzymes that tell the body to store fat, which may increase harmful triglyceride and cholesterol levels. Instead, on the right you'll find the lowdown on five CE-approved sweeteners you can experiment with today.

Stevia
This natural powder is derived from the South American herb Stevia rebaudiana. With zero calories and a concentrated sweet kick, it’s often best used diluted in water. One half-teaspoon can equal the sweetness of one cup of refined white sugar.
Find it: Health food stores.

Raw honey
Nature’s original sweetener contains 21 calories per teaspoon. Researchers have found that raw honey, specifically, contains probiotic bacteria that help support
a healthy digestive system.
Find it: Health and organic food aisle at supermarkets and health food stores.

Sucanat
A straightforward replacement for granulated sugar, it retains its molasses content, making it the closest thing to pure cane sugar. One teaspoon has 16 calories.
Find it: Health and organic food aisle at supermarkets, health food stores and wholesomesweeteners.com.

Maple sugar flakes
They’ve got the winning taste of pure syrup with a pleasing crunch at just seven-and-a-half calories per teaspoon – half the calories of refined sugar.
Find it: Large grocery and superstores and igourmet.com.

Organic evaporated cane juice
It’s similar in appearance to sugar though a bit darker since it’s not as processed or refined. You can use it as
you would white sugar, though it has a deeper molasses-like flavor.
Find it: Health food stores.

Greek Yogurt

FAGE Total 0% Yogurt in Plain

If you're a clean eater, you've undoubtedly seen Greek yogurt used in several of our recipes.

Greek yogurt is strained, so it has twice the protein and about half the sugar of regular yogurt. Fage (pronounced "fa-yeh"), made only from organic raw cow's milk and live bacteria cultures, is 100% natural and is suitable for diabetics and lacto-ovo vegetarians. Plus, it's good to go Greek when cooking because the yogurt doesn't separate in high heat.

Serving Size: 8 oz, Calories: 120, Total Fat: 0 g, Carbs: 9 g, Fiber: 0 g, Sugars: 9 g, Protein: 20 g, Sodium: 85 mg, Calcium: 25%, Vitamin A: 0

Butter!

Earth Balance Natural Buttery Spread

Those of you who can’t bear the thought of a dry multigrain roll sans butter, now have another option.

Earth Balance offers a non-hydrogenated (which means zero trans fats!) buttery spread that’s made with expeller-pressed extra-virgin olive oil, along with natural soybean and palm fruit oils. However, remember to still use the vegan and lactose-free butter alternative sparingly – olive oil translates to healthy omega-3 fatty acids and mono- and polyunsaturated fats, but the spread still offers 11 grams of total fat per tablespoon.
$4, available nationally at Whole Foods Markets