Sunday, January 29, 2012

Costco {clean} finds

There are many {clean} foods I buy in bulk at Costco.  I wanted to share some of the things we use often. I am a little OCD when it comes to price shopping so there are many items I find elsewhere to be cheaper and go elsewhere. 
I haven't been to a Sam's Club in years so I can't easily compare Costco to Sam's when it comes to {clean} options. With that said, I am impressed with some of the food offerings at Costco. Don't get me wrong, there are still a large amount of {dirty} foods. However, they really offer many {all natural} and {organic} options.  Sadly, not much of it is in the fresh fruits and veggies section though.  I wish that weren't true!

I buy a lot of fresh {organic} fruits and veggies but I like to always have {all natural} go to items in the freeze.  Here are 3 bags of {organic} veggies you can have on hand in a pinch and not stress that they will go bad.

Green Beans, Broccoli Florets, and Mixed Vegetables

The broccoli is great! We love it. It comes in 4 individual pouches so it stays super "fresh" until you use it. It's all florets too!  The green beans have lots of "fresh" flavor which is sometimes hard to come buy with frozen foods. If that even makes any sense.  I have yet to try the mixed veggies but I plan to make a few recipes with them soon. Not pictures is the {organic} super sweet corn. I didn't buy it this time because the last two batches weren't great. I'll blame that on winter! It is usually some of the best corn and is awesome to add to soups, salads, or eat simple steamed.

Stay tuned for more Costco {clean} finds....

Thursday, January 26, 2012

Vegetarian Chipotle Chili

 I think I have been watching too many Diners, Drive-ins, and Dives lately on Food Network.  It seems they are always making some sort of soup or chili and it makes me want to jump in the car for a taste.  This chili has a nice smoky chipotle flavor with a hint of sweetness from the cinnamon (which I saw being used on the show). 

I made it on the stove top, but if could easily be made in a slow cooker.

Vegetarian Chipotle Chili

  • 3 cans {organic} Tri-beans blend (I use Kroger Simple Truth brand), rinsed
  • 26 oz {all natural-low sodium} diced tomatoes (I used this Pomi brand, which was a gift from a neighbor)
  • 32 oz {all natural} vegetable broth
  • 6 oz {all natural-low sodium} tomato paste
  • 1 bag (approx. 2 cups) roasted frozen corn (Trader Joe's)
  • 1 red pepper, diced
  • 1 yellow pepper, diced
  • 1 small sweet onion, diced
  • 4 garlic cloves, minced
  • 1 tsp sea salt
  • 2 tsp chili powder
  • 1 Tbps cumin powder
  • 1/2 tsp chipotle chili powder (Kroger)
  • 1/2 tsp smoked paprika
  • 1/2 tsp cinnamon
1)Put all ingredients in a large pot and bring to a boil, cover and reduce heat to a simmer. Simmer for about one hour. Or as long as your heart desires.

NOTE: I put my vegetables in the blender/processor to save time and eliminate chopping. Pulse the vegetable to the desired consistency.  You can add more chipotle chili powder if you like it HOT! If you don't have a Kroger near you, you can use any three cans of beans you like. Make sure to read labels because many of the canned beans on the market are loaded in sodium.  I bet it would be even better if you used dried beans in the slow cooker.

Here's an informative blog entry regarding BPA in canned foods and health related issues, such as heart disease and diabetes. She actually suggests the Pomi brand: BPA and Canned Tomatoes. I'm thankful for awesome neighbors that drop {clean} goodies off at my door for me to try. I will be ordering some of these or checking out Trader Joe's for boxed tomatoes. 

Tuesday, January 24, 2012

Banana Nut Oatmeal Chocolate Chip {no guilt} Cookies

Cookies do not have to be the enemy. Seriously, they don't. My family LOVES these cookies.  They are packed full of nutrient dense ingredients that make them easy to enjoy without the guilt.  They are also vegan and have a VERY long name.

Banana Nut Oatmeal Chocolate Chip {no guilt} Cookies

Here's a list of most of the ingredients and some of their benefits:

Oat flour and Oats: Great source of soluble fiber and is great for heart health

Flaxseed: Rich in Omega-3s and fiber, helps reduce inflammation, great for heart health (the list could really go on and on) For more info visit this link: Flaxseed

Coconut Oil:  Is great for your immune system, great for heart health,and a great source of energy

Banana: Rich in potassium and a great source of energy

Honey:  is a heart-healthy all natural sweetener, can promote better blood level control and contains "friendly" bacteria

Cinnamon:  1/2 tsp a day can lower LDL cholesterol, can help with type 2 diabetes by lowering blood sugar levels and increasing insulin, and when combined with honey has been found to relieve arthritis pain.

Almond Milk:  Provides calcium, is lactose-free and heart-healthy

Walnuts:  Rich in Omega-3s and heart-healthy monounsaturated fats

Dark Chocolate: Yes, there are even benefits to dark chocolate...It can lower high blood pressure and contains antioxidants. This applies only to dark chocolate, not milk or white.


  • 1/2 cup oat flour (I use Bob's Red Mill) 
  • 1 1/3 cup rolled oats
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp {pure} vanilla extract
  • 1/3 cup honey (or agave nectar for a sweeter taste)
  • 1/4 tsp cinnamon
  • 2 Tbps ground flaxseed
  • 1 ripe banana, mashed
  • 1/4 cup unsweetened almond milk (I use vanilla flavored)
  • 1 Tbps {organic} extra virgin coconut oil (I use Barlean's brand )
  • 1/2 cup dark chocolate chips
  • 1/4 cup chopped walnuts
  • 1/8 tsp sea salt

1) Preheat oven to 350 degrees. 
2) Combine all ingredients in a bowl.
3) Spoon a tablespoon size ball on to a greased baking sheet, about 1-2 inches apart.
4) Bake for 10-12 minutes on middle rack. Let cool for 5 minutes.

Makes about 10 large cookies.

NOTE: It's very important to get extra virgin organic (cold-pressed) coconut oil to reap the benefits. I price shop and order my Barlean's online. Also, make sure you store your flaxseed in an airtight container in the refrigerator.

These cookies are not low fat. I do not eat a low fat diet, but do eat healthy fats.  I don't count calories, but I do practice common sense. I wouldn't eat more than 2 of these in one day. These cookies contain good healthy fats your body needs to perform at its best.

Omit the dark chocolate and/or walnuts if desired.

Approximate nutritional values(per cookie-if 10):
Fat: 6 g
Fiber: 3 g
Protein: 4 g

Thyme Roasted Carrots

This recipe is super simple. It has only 5 ingredients and goes well with many different types of main dishes.

Thyme Roasted Carrots
  • 12 large carrots, peeled
  • extra virgin olive oil (approx 1-2 Tbps)
  • 1/4 tsp sea salt
  • 1/4 tsp fresh black pepper
  • 1 tsp thyme
1) Trim ends and cut the carrots length wise to insure even cooking.
2) Cover a 9 x 13 baking dish with foil, then coat with olive oil.
3) Add carrots to baking dish and toss and coat with olive oil in pan.
4) Sprinkle sea salt, pepper, and thyme on carrots evenly.
5) Bake at 400 degrees for 30-35 minutes(or until tender) on middle or bottom rack. 

Tuesday, January 17, 2012

Tropical Green Smoothie

I'm not sure what has gotten into me lately but I have a passion for green smoothies. Maybe it's the fact I just bought a new high speed blender, the way I feel after I drink a green smoothie or the need to drop the last few pounds. I know one thing is for sure it's NOT the way these smoothies look that made me fall in love. HA! If you can get past the look and texture of this smoothie, give it a try. My body feels energized within minutes of drinking it. Also, if you have a juicer at home you could make this as a juice.

If you are need to drop some weight, have more energy, and improve you overall healthy green smoothies are a must try.  This smoothie has a taste profile of something similar to a strawberry pina coloda. Seriously, it does.

Tropical Green Smoothie

  • 1 cup {organic} romaine lettuce
  • 2 cups {organic} spinach
  • 1 Tbps {organic} Extra Virgin Coconut Oil (I HIGHLY recommend Barlean's Brand)
  • 1/3 cup {organic} grapes
  • 1 frozen banana 
  • 1/2 cup frozen {organic} strawberries
  • 1/2 cup 100% pineapple juice
  • 2 Tbps Hemp powder
1)Take coconut oil and add it to a small amount of hot water and stir until it turns oily. Add it to a high speed blender.
2)Add all other ingredients to a high speed blender and blend until the mixture is creamy. 
3) Pour in glass and drink immediately.

NOTES: You can omit the hemp powder if you do not have it on hand. Hemp Powder adds the most healthiest boost of protein to a smoothie. I choose to try hemp powder because I don't have a super high speed blender like a Vitamix or Blendtec. YET! I have the Ninja 1000 watts. 

Read more about the benefits of hemp seeds/powders here:

Monday, January 16, 2012

Great Northern White Bean Burger

I'm really trying to eat less meat these days for overall heart health, but with that comes some challenges at first.  However, the upside is that it saves me a lot of money not buying as much organic meats. 

This is a recipe adapted from Tosca Reno's book: The Eat Clean Diet {Stripped}.  It's packed full of nutrients. If you haven't tried a bean burger I truly believe they are an acquired taste because the texture is so much different from beef or turkey.

Great Northern White Bean Burger

  • 1 sweet onion, roughly chopped
  • 1 garlic clove, smashed
  • 1 cup fresh basil, loosely packed
  • 3 Tbps nutritional yeast*
  • 1 Tbps Dijon mustard
  • 1 Tbps Worcestershire sauce
  • 1 egg white
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp chili powder
  • 1/2 Tbps sea salt
  • 1/2 tsp black pepper
  • 1 15oz. can great Northern white beans, drained and rinsed
  • 1 cup cooked brown rice
  • 2 Tbps flaxseed meal
  • 1 cup oat flour*


1)  Add onion, garlic, and basil to food processor and pulse to combine. Add nutritional yeast, mustard, Worcestershire sauce, egg white, garlic powder, onion powder, chili powder, salt and pepper, and pulse until finely chopped. Add white beans and pulse until combined, but still chunky.
2)  Transfer mixture to bowl and add brown rice, oat flour, and flaxseed meal. If mixture is too moist, add more oat flour until it's a workable consistency to form patties. Shape mixture into 6 patties, about 4 inches in diameter. 
3)  Heat a large nonstick skillet over medium-low heat and spray with cooking oil. Cook patties three to five minutes on each side until browned. For a crispier burger, cook an additional five minutes in a preheated 400 degree oven or toast in a toaster oven.
4)  Serve hot on whole grain buns with your favorite burger fixings, such as lettuce, tomato, red onion, and mustard.

NOTE: I don't always have nutritional yeast on hand but used it because I did. I will probably leave it out of the recipe next time because I don't LOVE it. 

The original recipe calls for whole grain bread crumbs. I used oat flour instead of the bread crumbs. If you wish to use bread crumbs, I suggest making them yourself or buying them at a Whole Foods. The bread crumbs on the standard grocery shelf contain High Fructose Corn Syrup and Hydrogenated Oils. I might try the burgers next time with my own bread crumbs.

I also added Trader Joe's Smoked African Smoke Seasoning to the mix for a smokey flavor. I will be trying these on the outdoor grill soon which I bet will be awesome.

Ezekiel 4:9 Cinnamon Raisin Bread

If you love bread in the morning, or anytime during the day for that matter, this is a great choice for you. It's awesome! Smear on some Organic Extra Virgin Coconut Oil (I use Barlean's), {all natural} nut spread, or {all natural} honey for a sweet treat that's packed full of nutrients.

Inspired by the Holy Scripture verse Ezekiel 4:9, "Take also until thee wheat, and barley, and beans, and lentils, and millet, and spelt, and put them in  one vessel, and make bread of it."

This bread is 100% flourless. It has a glycemic index of 43. It is made from organic sprouted grains. It's packed full of nutrients. This bread can be found in the freezer section in the All Natural section of Kroger and Whole Foods. This bread will mold quicker than other breads. If you do not plan on eating it all within 5 days I suggest putting it into the refrigerator and it should last 1-2 weeks.

You can read more about their food products at:

Friday, January 13, 2012

McDonalds {are you Lovin' it?}

I was in love with McDonald's. It had Diet Coke in a foam cup. What else did I need when I was living the {dirty} life?  I still find myself splurging on McDonald's about every 2-3 months when I am scrambling for a quick meal.  

My trip usually begins with a {brief} episode of satisfaction followed by a {much longer} episode of stomach cramping and bloating. Followed by large consumption of water to rinse it all out of my body because of sodium overdose. I may be a "clean freak" but I am still human and try to convince myself I can still eat junk food and be ok.

Jillian Michael's posted this on her facebook page this week. It's regarding California apparently requiring all McDonald's to put this warning label on their foods. Interesting.

We all know Fast Food is bad for us. Don't we? But, do you really stop and think about what it's doing to our bodies? Or HOW bad it really is for us!

I'm guessing that many you have heard by now that highly processed foods just don't rot or mold.  Here's yet another image confirming this fact.

Delicious, isn't it?

 To read the whole blog entry regarding this image (and you know you do) go to : 

We usually only eat a handful of products from McDonald's (fries, cheeseburger, apples, and nuggets). Once I get to the bottom of these tasty treats I can hopefully convince myself NEVER to eat there again. 

Check out this article about McDonald's Chicken Nuggets. Nasty. I'm not 100% convinced about the chicken head thing really happened, but it wouldn't shock me either if it did. I couldn't find another on the internet to tell me it wasn't true. Anyway, check it out.

Do you buy your kids Happy Meals very often? Check out this video of one that has been left out for 6 months! WOW!

This is footage from the documentary Super Size me. If you have a weak stomach, I advise to watch it but not while eating!

If you truly watched and read all the links I posted and still want to eat McDonald's, that's your choice.  We have to realize no one else is going to make that decision for us.  As for my family, I am going to make a conscious effort to stay away from fast food. Over the past year I have managed to stay away from most all fast food, except McDonald's. It has been my weakness. I think it's time for me to wake up and smell the overly processed "fries".

CF Update (Feb) 2013: I have only went to McDonald's (drive thru) one time and had fries.I didn't even finish them they were so nasty and bland. That is huge progress! I did make a pit stop inside once for a bathroom break and it didn't smell well inside (the WHOLE restaurant, ha).
Update (Nov) 2013:  I haven't had a single item from McDonald's since November of 2012. That was the post above regarding the fries. And I now don't want to eat a thing from there. Time heals even the WORST food cravings!!! YAY!

{warm} Roasted Chipotle Black Bean & Corn Salad

This recipe has an awesome smoky taste thanks to the Chipolte chili pepper powder and roasted corn. It makes a nice side dish to any Mexican meal. You could also use this for vegetarian tacos, nachos, or quesadillas.

{warm} Roasted Chipotle Black Bean & Corn Salad

  • 1 can {organic} no salt added black beans, rinsed
  • 1 1/2 cups frozen roasted corn (I get mine at Trader Joe's)
  • 2 shallots, chopped (you could use a small sweet onion)
  • 1 red bell pepper, chopped
  • 1/2 tsp cumin powder
  • 1/4 tsp Chipolte chili powder
  • 1/2 tsp sea salt
  • 1 Tbps olive oil

1) Heat oil in pan to medium heat. Add garlic, onions, and red pepper. Saute until tender.
2) Add cumin, chipolte, salt, corn, and black beans and stir until well blended.
3) Continue to heat until frozen corn is thawed completely.
4) Serve.

NOTE: If you can't find roasted corn at your grocery store you can just use sweet corn instead. If you still want a fire roasted flavor you could opt for jarred fire roasted red peppers(instead of fresh) and omit the olive oil since the peppers will have enough oil on them.

Thursday, January 12, 2012

{Slow Cooked} Shredded Mexican Chicken

I am not sure why it has taken me so long to post a recipe for this chicken. I LOVE Mexican food. My only guess is that we always are in a hurry to eat it that I never have time to take a picture.

I love to have a few meals that I can throw  gently toss ingredients into a slow cooker and not worry about it until mealtime.  This recipe is great because there are so many things you can do with the chicken once it's cooked. Quesadillas, Tacos, Nachos, Salads, Soups...ok, you get the point. 

This recipe is designed for little effort. I chose to use an {all natural} fresh salsa to avoid chopping of cilantro, jalapenos, tomatos, etc.

{Slow Cooked} Shredded Mexican Chicken

  • 1lb +- {organic} chicken breast
  • 1 medium sweet onion, sliced
  • 4 garlic cloves, minced
  • 1 Tbsp chili powder
  • 1 1/2 tsp cumin 
  • 1/2 tsp coriander 
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1 cup of {all natural} fresh salsa

1)  Add all ingredients to a crockpot. Stir to coat.
2)  Cook on high for 4 hours or low for 6-8. Or until meat separates easily.
3)  Using forks, shred chicken.

NOTE: This recipe is easy to double. If you feel like getting a healthy meal ready at dinner time is difficult, try making double and freezing half for next week. Also, make sure your salsa doesn't have any preservatives and additives.

Tuesday, January 10, 2012

Star Fruit

I'm always looking for new fruits to try with the kids. The fact this fruit is super cute made me want to try it even more. This one didn't taste as good as it looked (in my opinion). It is hard to describe the flavor. It tastes almost like a green apple. That's probably why I didn't care for it. I don't like sour fruits. Plus, it's much cheaper to buy organic apples than it is to buy star fruit.

Star Fruit

For more info on Star Fruits check out this link:

NOTE: After posting this a follower pointed out that if it tastes like an apple then it's not ripe. I will for sure try again and update my findings.

Not Yo' Campbell's Chicken Noodle Soup {soup}

There is something about Campbell's chicken noodle soup that my daughter loves. There are many things I hate about it. It was my mission to make a chicken noodle soup that was packed with nutrition and met her criteria. She doesn't like chunks of celery, carrots, onion, etc in her soup. She wants chicken, broth(very little) and noodles.

The sodium in prepackaged foods is appalling.  It's not easy to actually figure how many servings are in a can since there is 10.75 ounces in each can and a serving size is 1/2 cup. I managed to do the math and the original Campbell's chicken noodle soup has 2,290mg a can (and that is what we do, eat the whole can)!!!  It's recommended that a HEALTHY individual gets LESS than 2,300mg of sodium DAILY (the less the better). 1,500mg a day or less if you are over 51, black, have high blood pressure, diabetes, or chronic kidney disease.

And, I know what you may be thinking, there is a lower sodium option. Not to my surprise it comes in at 1,485mg of sodium. Just shy of the TOTAL daily intake for those of you over 51. 

But wait, there's more...There is a Campbell's HEALTHY CHOICE option too. Brace yourself for this people, it contains High Fructose Corn Syrup. I think I missed the memo on HFCS becoming healthy. Also, it has 925 mg of sodium.

This is the one my daughter likes. It comes in at 1,080mg a can.

Ok, now that that is out of the way. I will get to MY recipe. 
Not Yo' Campbell's Chicken Noodle Soup {soup}

This soup comes in at 1,240mg of sodium for the WHOLE BATCH! That comes out to roughly 200mg a serving. The best part of it all is: my daughter LOVES it! Finally, success. This soup has carrots, celery, onions, and garlic in it too! No lie. Thanks to my new high speed blender I whipped all of those into a nice broth.  I no longer try to sneak food into my daughter's foods (she's 7), instead I educate her on creative ways to eat foods. With that being said, she was there to push the ON button to the new blender to see all the veggies "disappear". It was cool! (I still try to fool the 3 year old, that boy is picky) He managed to eat a few bites of the soup before eating yogurt. Seriously!

(Makes approx. 6 large servings)
  • 3 {organic} chicken breast,cooked
  • 1 Tbps Olive oil
  • 1 medium onion, roughly chopped
  • 3 celery stalks, roughly chopped
  • 3 garlic cloves, roughly chopped
  • 2 medium carrots, peeled & roughly chopped
  • 1 tsp dried parlsey (fresh herbs would be even better)
  • 1 tsp dried oregano
  • 1/2 tsp dried thyme
  • 1/2 tsp black pepper
  • 1/2 tsp sea salt
  • 32 oz {low sodium} chicken broth
  • 12 oz No Yolks noodles
1)  Add olive oil to a hot soup pan. Then add garlic, celery, carrots, and onion.

2) Saute over med/high heat for approx. 5 minutes. Stirring often.
3) Add vegetables to a high speed blender.
4) Add all herbs, salt, and pepper to blender.
5) Add chicken brother to blender.
6) Blend until all ingredients turn into a broth. Set aside.
7) In the same hot soup pan cook No Yolks noodles until done in boiling water. Drain and return to pan.
8)Add prepared broth to the noodles.
9)Pulse the cooked chicken in the blender until desired size is reached. Add to soup.
10) Stir and serve.

NOTE: If you enjoy chunks of vegetables in your soup(like I do), take the time to mince or chop them. Then saute them until fork tender in the pan before adding the broth.
Also, I just cooked my chicken breast in a pan (with a little water) in the oven on 400 until done. Easy Peasy.

Childhood Obesity {It's an epidemic}

Is your child overweight? Were you thin as a child, but now overweight? Sadly, chances are that history will repeat itself through your children. It might take decades, but it will probably happen unless you make changes at home now. You can stop the cycle and get educated on food and get more active. It's really that simple.

Healthy kids are more likely to be healthy adults.

Approximately 17% (or 12.5 million) of children and adolescents aged 2-19 are obese.

Childhood obesity has more than tripled in the past 30 years.

The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 20% in 2008. Similarly, the percentage of adolescents aged 12–19 years who were obese increased from 5% to 18% over the same period.

What causes childhood obesity?
Childhood obesity is the result of eating too many calories and not getting enjoy physical activity.

Being a parent holds a huge responsibility. Educating your child about food should not be forgotten or left to the school system to teach. You might be surprised at how little many adults know about what is going into their bodies, let alone children. Does that mean that it wasn't taught to them as a child? Maybe.

Teaching your children at a young age about food, and it's purpose, is key to overall health for decades to come.  The world is full of temptations on every street corner. If they are educated early, they will form healthy habits. Healthy habits that hopefully last a lifetime.

Get your kids involved at mealtime preparing the food. Teach them about where the food comes from. Try new things. Teach them what foods are natural and good for you. What foods are processed. What does processed really mean? Teach them about serving sizes and how to read a label. If they can read, they are old enough to read labels.

Making eating clean fun! 
Plan a pizza making party.
You can try this recipe for dough: Whole Wheat Pizza Dough

This is a great article on the issue: Children's Longevity

To read more about childhood obesity and ways to get involved visit:

Tuesday, January 3, 2012

Mango Tango

I won't even keep boring you with all the reasons you should stop drinking regular or diet soda.  You can just visit my old post Diet Coke {rehab} and read it again. And again. Until you have decided it's time. 

It's been well over a year since I have quit Diet Coke (ok, 17 months to be exact).  My husband still continued to drink the dreaded chemical cocktail this whole time. I truly believe you can't make a person want to change. They have to want it at their own time. You can give information and support, but not willpower.

I stopped buying Diet Coke months into the detox for him. If he wanted it, he would have to go buy it himself and make that decision. I wasn't supporting that habit any longer. Weeks turned into months, and he kept justifying his DC habit by saying things like "I don't do meth or other drugs, this is my 'thing' " (which I still get a good laugh at) and "I drink plenty of water to make up for the DC I drink, it's fine." We all make excuses.

I could tell he has been thinking about it lately. It was like he knowingly  wanted to say goodbye to an old friend but wasn't sure what day that friend would leave. (yes, I am still talking about Diet Coke here)  Well, he decided on December 31st that he was going to say goodbye to that old friend. He is not far into his detox but I am going to share his journey with you all. And support him along the way. He has made many comments about how he doesn't have sugar cravings like he used too. It's amazing.

It's VERY hard to get off of aspartame and the habit of drinking soda daily. He's lucky in the fact that we don't have any other aspartame in the house at this point. It's in many products including flavored waters, coffee creamers, and many sugar-free foods.

It's smart to have an action plan. Plan other things that are {clean} to drink before you decide to stop.  And if you are used to the caffeine you will need to plan to get your caffeine in other forms or you will CRASH. My husband missed the carbonation day one. So we set out on a journey to get educated on the {clean} options for him to drink. I have many to blog about and will get to that soon. I promise.

Here's an option that tastes great and gives him the fizz he misses. Plus, this is something my kids LOVE and think it's cool to make their own fizzy cocktail. Keep in mind it still contains around 15g of sugar per 12 ounces, but that is 1/3 less than a 12 ounce can of regular soda. This exact one contains 65 calories.

Mango Tango

  • 8 ounces of Sparkling Orange Water {all natural} (we used Poland Spring )
  • 4 ounces of Orange Mango {100% juice} (we used 365 brand at Whole Foods)
  • Ice
Stir ingredients together. I recommend, if you have the time, to let the juice and the water chill in the refrigerator before making one so it doesn't get watered down with melted ice.  You can always add more juice and less water but this keeps the sugar amount down.

Overall Cost for this method:

Juice: $2.69
Water: $1..00
Total: $3.69

It will make 5 -12 ounce drinks. Cost is approx .80 a serving. However, I know I can find larger containers of 100% for the same price. This would bring my overall cost down.

NOTE:  I am not recommending you drink more than one of these a day. Dumping one bad habit and picking up another is not the {clean eating} way.  However, this is a great "treat" beverage without the caffeine, aspartame, or huge amounts of sugar in sodas. 

{cleaned up} Beer Battered Tilapia

From time to time I crave Fish and Chips. My recipe is a {cleaned up} version of the deep fried classic. It has added protein with the wheat flour and almond meal in the batter. And most importantly, it satisfies my craving.

{cleaned up} Beer Battered Tilapia


  • 1 cup whole wheat flour (plus extra for coating)
  • 1 cup almond meal
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 tsp garlic powder
  • 1 (12 oz) bottle of beer
  • 6 tilapia fillets (or fish of your choosing)
  • olive oil


1) In a large shallow bowl add a small amount flour and toss tilapia fillets in flour to coat and set aside.
2) Add flour, almond meal, sea salt, pepper, garlic powder, and beer to bowl and whisk until combined. (it should be the consistency of pancake batter)
3) Add approx 3 Tbps of olive oil to skillet and heat to Med-High heat.
4) Dredge fillets in batter (coating it evenly) and add 2-3 fillets to hot skillet. You don't want to over crowd the skillet.
5) Cook on each side approx 2-3 minutes.
6) Remove from skillet and repeat the steps until all fillets are cooked.

Serve it along side these Garlic Herb Fries and you have a {cleaned up} version of Fish and Chips. Now, don't forget to serve some veggies too! YUM!

NOTE: Feel free to spice up the batter by adding chili powder or paprika.