• 27th May
    2012
  • 27
YUM! This is my french toast recipe. I haven’t made this in a while. It’s a filling meal so I personally would suggest having one slice verses two. haveyourcakeandbefittoo: Theresa, our athlete client’s SPROUTED GRAIN FRENCH TOAST RECIPE: Depending on your hunger level you can tweak this recipe as needed.Ingredient:- 2 slices of sprouted grain bread - cinnamon to your liking- 5 egg whites- unsweetened cocoa powder (optional)- sugar-free syrup (during on-season) or pure maple syrup- fruit of your choice (I usually use bananas, strawberries, or blueberries)- Stevia (optional - I don’t use this but you might want to to make your french toast sweeter)Method: - defrost your bread the night before- add egg whites to a flat bowl or rounded plate (add cinnamon and/or cocoa power to this mix or add it on your toast once it’s cooking)- dip one side of bread in your mixture (use hands), coat it, flip it, repeat- place in frying pan, cook until your liking (both sides)- repeat with other slice- when finished place both slices on plate and add your fruit, syrup, and/or 1 TBSP of Peanut ButterEnjoy!

YUM! This is my french toast recipe. I haven’t made this in a while. It’s a filling meal so I personally would suggest having one slice verses two.

haveyourcakeandbefittoo:

Theresa, our athlete client’s SPROUTED GRAIN FRENCH TOAST RECIPE:

Depending on your hunger level you can tweak this recipe as needed.

Ingredient:
- 2 slices of sprouted grain bread
- cinnamon to your liking
- 5 egg whites
- unsweetened cocoa powder (optional)
- sugar-free syrup (during on-season) or pure maple syrup
- fruit of your choice (I usually use bananas, strawberries, or blueberries)
- Stevia (optional - I don’t use this but you might want to to make your french toast sweeter)

Method:
- defrost your bread the night before
- add egg whites to a flat bowl or rounded plate (add cinnamon and/or cocoa power to this mix or add it on your toast once it’s cooking)
- dip one side of bread in your mixture (use hands), coat it, flip it, repeat
- place in frying pan, cook until your liking (both sides)
- repeat with other slice
- when finished place both slices on plate and add your fruit, syrup, and/or 1 TBSP of Peanut Butter

Enjoy!

Comments
  • 25th May
    2012
  • 25
Comments
  • 24th May
    2012
  • 24
Quinoa Blueberry Lemon Coconut Walnut Chia Muffins (Clean and Paleo) Ingredients 2c. Cooked Quinoa 6T (42g) Coconut Flour 3T (30g) Chia Seeds 9T (45g) Unsweetened Shredded Coconut 4.5 scoops (175g) Vanilla whey (I use Cytosport) 1/2c (56g) Walnuts - chopped 3/4c (140g) Blueberries (Fresh or Frozen) 1tsp Baking Powder 1/2tsp Baking Soda 1/2c. Lemon Juice 1/2c Unsweetened Almond Milk (I use Almond Breeze) 1/2c. Unsweetened Applesauce (I used Mixed Berry Flavor) Instructions In a large bowl add: Quinoa, flour, chia seeds, shredded coconut, whey, baking powder and baking soda. Mix wellAdd almond milk, applesauce and lemon juice to dry ingredients. Mix wellAdd chopped walnuts and blueberries. Mix wellPour mixture into a greased muffin pan - I use a silicon muffin pan - they pop out without any sticking! :)Bake at 325 for about 40 minutes. Check after 30 minutes - they should be spongy in the middle. They freeze great! I put 1/2 the recipe in the fridge and freeze the other 1/2.Enjoy! Tips & Bonus Information Calories: 165.4; Fat: 7.9; Carbs: 12.5; Fiber: 3.9; Protein: 11.7 Yield: 13 (Source: The Eat-Clean Diet Kitchen Table member)

Quinoa Blueberry Lemon Coconut Walnut Chia Muffins

(Clean and Paleo)

Ingredients

  • 2c. Cooked Quinoa
  • 6T (42g) Coconut Flour
  • 3T (30g) Chia Seeds
  • 9T (45g) Unsweetened Shredded Coconut
  • 4.5 scoops (175g) Vanilla whey (I use Cytosport)
  • 1/2c (56g) Walnuts - chopped
  • 3/4c (140g) Blueberries (Fresh or Frozen)
  • 1tsp Baking Powder
  • 1/2tsp Baking Soda
  • 1/2c. Lemon Juice
  • 1/2c Unsweetened Almond Milk (I use Almond Breeze)
  • 1/2c. Unsweetened Applesauce (I used Mixed Berry Flavor)

Instructions

In a large bowl add: Quinoa, flour, chia seeds, shredded coconut, whey, baking powder and baking soda. Mix well
Add almond milk, applesauce and lemon juice to dry ingredients. Mix well
Add chopped walnuts and blueberries. Mix well
Pour mixture into a greased muffin pan - I use a silicon muffin pan - they pop out without any sticking! :)

Bake at 325 for about 40 minutes. Check after 30 minutes - they should be spongy in the middle.

They freeze great! I put 1/2 the recipe in the fridge and freeze the other 1/2.

Enjoy!

Tips & Bonus Information

Calories: 165.4; Fat: 7.9; Carbs: 12.5; Fiber: 3.9; Protein: 11.7

Yield: 13

(Source: The Eat-Clean Diet Kitchen Table member)

Comments
  • 22nd May
    2012
  • 22
BAKED SWEET PLANTAINS by The Eat-Clean Diet Vegetarian Cookbook For those of you who have been following my blog since it first began you will remember my recipe for baked plantains which was inspired by my Paleo and Crossfit days. My recipe called for plantains, cinnamon, and coconut oil. It’s simple, slice your plantains into 1/2 inch slices, lay flat on cookie sheet, brush coconut oil on each slice, sprinkle cinnamon, and bake for 10-15 minutes at 350 degrees. The plantains are meant to be crispy like a ‘chip’. Tosca’s recipe is very similar but she uses a few different ingredients. These ingredients give my recipe a refreshing make-over. This recipe delivers a satisfying sweet treat that is more like a dessert than a chip. The baked plantains were extremely easy to make but difficult to resist eating. If you’re into PALEO, I can promise you that you’ll love this recipe as it’s both tasty and fits the rules of Paleo.

BAKED SWEET PLANTAINS by The Eat-Clean Diet Vegetarian Cookbook

For those of you who have been following my blog since it first began you will remember my recipe for baked plantains which was inspired by my Paleo and Crossfit days.

My recipe called for plantains, cinnamon, and coconut oil. It’s simple, slice your plantains into 1/2 inch slices, lay flat on cookie sheet, brush coconut oil on each slice, sprinkle cinnamon, and bake for 10-15 minutes at 350 degrees. The plantains are meant to be crispy like a ‘chip’.

Tosca’s recipe is very similar but she uses a few different ingredients. These ingredients give my recipe a refreshing make-over. This recipe delivers a satisfying sweet treat that is more like a dessert than a chip. The baked plantains were extremely easy to make but difficult to resist eating.

If you’re into PALEO, I can promise you that you’ll love this recipe as it’s both tasty and fits the rules of Paleo.

Comments
  • 8th May
    2012
  • 08
Clean eating challenge for you! Try making this Forbidden Black Quinoa recipe! YIELD: 5 x 1-cup servings PREPARATION TIME: 15 minutes COOKING TIME: 30 minute Details Intrigued? You should be! This quinoa has a unique flavor that will keep you coming back for more. In fact, it’s so good you might want to keep it your little secret. Shhh! Ingredients • 1 tsp / 5 ml extra virgin olive oil • 2 tsp / 10 ml whole cumin seeds • ½ onion, finely chopped • 1 jalapeno, seeds and ribs removed, thinly sliced into half circles • 2 cherry peppers, seeds and ribs removed, thinly sliced into half circles • 1 Tbsp / 15 ml finely grated fresh ginger • 2 cloves garlic, minced • 1½ cups / 360 ml black quinoa*, rinsed and drained • 2¼ cups / 540 ml low-sodium vegetable broth or water • ¼ tsp / 1.25 ml ground coriander • ¼ tsp / 1.25 ml ground turmeric • 1/8 tsp / 0.625 ml ground cloves • 1 stick cinnamon • 1 bay leaf • ½ cup / 120 ml chopped cilantro Preparation In a medium pot with lid, heat olive oil on medium. Add cumin seeds and stir in oil until fragrant. Add onion, jalapeño, cherry peppers, ginger and garlic, and cook, stirring occasionally, until soft, about 3 minutes. Add remaining ingredients, except for cilantro. Stir to combine. Increase heat and bring to a boil, then reduce heat and simmer, covered, for about 20 minutes or until all water is absorbed and quinoa is plump. Remove from heat and keep covered for 5 minutes to allow all water to absorb. Remove cinnamon stick and bay leaf and discard. Stir in cilantro and serve. Note *Can’t find black quinoa? White or red quinoa will work too. »> If you make it please tag me in your review, I’d love to hear about. This recipe is on my list to make and if you love it I’d like to make it sooner than later. Happy eating!

Clean eating challenge for you!

Try making this Forbidden Black Quinoa recipe!

YIELD: 5 x 1-cup servings
PREPARATION TIME: 15 minutes
COOKING TIME: 30 minute

Details

Intrigued? You should be! This quinoa has a unique flavor that will keep you coming back for more. In fact, it’s so good you might want to keep it your little secret. Shhh!

Ingredients

• 1 tsp / 5 ml extra virgin olive oil
• 2 tsp / 10 ml whole cumin seeds
• ½ onion, finely chopped
• 1 jalapeno, seeds and ribs removed, thinly sliced into half circles
• 2 cherry peppers, seeds and ribs removed, thinly sliced into half circles
• 1 Tbsp / 15 ml finely grated fresh ginger
• 2 cloves garlic, minced
• 1½ cups / 360 ml black quinoa*, rinsed and drained
• 2¼ cups / 540 ml low-sodium vegetable broth or water
• ¼ tsp / 1.25 ml ground coriander
• ¼ tsp / 1.25 ml ground turmeric
• 1/8 tsp / 0.625 ml ground cloves
• 1 stick cinnamon
• 1 bay leaf
• ½ cup / 120 ml chopped cilantro

Preparation

  1. In a medium pot with lid, heat olive oil on medium. Add cumin seeds and stir in oil until fragrant. Add onion, jalapeño, cherry peppers, ginger and garlic, and cook, stirring occasionally, until soft, about 3 minutes. Add remaining ingredients, except for cilantro. Stir to combine.
  2. Increase heat and bring to a boil, then reduce heat and simmer, covered, for about 20 minutes or until all water is absorbed and quinoa is plump. Remove from heat and keep covered for 5 minutes to allow all water to absorb. Remove cinnamon stick and bay leaf and discard. Stir in cilantro and serve.

Note

*Can’t find black quinoa? White or red quinoa will work too.

»> If you make it please tag me in your review, I’d love to hear about. This recipe is on my list to make and if you love it I’d like to make it sooner than later. Happy eating!

Comments
  • 7th May
    2012
  • 07
PEANUT BUTTER PROTEIN BALLS By Oxygen magazine (Abs Special, p. 70) Ingredients: 1 cup prunes 1/2 cup warm water 1/4 cup natural peanut butter 1 cup soy protein powder (I used MAGNUM isolate, Chocolate Love) 1/4 cup ground flaxseed 1/4 tsp cinnamon 1/8 tsp sea salt (optional) 1/2 cup dried cranberries 1/2 cup wheat germ, divided SOAK prunes in warm water for 10 minutes to soften. BLEND prunes and water in a food processor. Add nut butter and process until smooth. Add more water as needed. Add protein powder, flaxseed, cinnamon and salt, then add the cranberries and 1/4 cup wheat germ, and pulse to combine thoroughly. ROLL dough into a small ball about the size of a gumball between your palms. If dough is too sticky to work with, freeze it for 15 minutes. ROLL each ball in wheat germ to coat. Set balls on a baking sheet and place in a freezer for 2 to 4 hours to allow them to harden. Store in an airtight container in the refrigerator until needed. Nutrients per serving (4 balls): Calories: 180, Total Fats: 4g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 0 mg, Sodium: 4mg, Total Carbohydrates: 20g, Dietary Fiber: 4g, Sugars: 12g, Protein: 16g, Iron: 2 mg REVIEW: I don’t have a food processor so I blended everything in my blender. My blender was struggling to fully mix the ingredients so I added more water to help with the blending process. I think in the end, there was too much water because it was difficult to make these into balls. So instead I poured the mixture into my silicon 6-cup tray. Ball or no ball, these were delicious! If you prefer a sweeter protein treat, this is your guy.

PEANUT BUTTER PROTEIN BALLS

By Oxygen magazine (Abs Special, p. 70)

Ingredients:

  • 1 cup prunes
  • 1/2 cup warm water
  • 1/4 cup natural peanut butter
  • 1 cup soy protein powder (I used MAGNUM isolate, Chocolate Love)
  • 1/4 cup ground flaxseed
  • 1/4 tsp cinnamon
  • 1/8 tsp sea salt (optional)
  • 1/2 cup dried cranberries
  • 1/2 cup wheat germ, divided

SOAK prunes in warm water for 10 minutes to soften.

BLEND prunes and water in a food processor. Add nut butter and process until smooth. Add more water as needed. Add protein powder, flaxseed, cinnamon and salt, then add the cranberries and 1/4 cup wheat germ, and pulse to combine thoroughly.

ROLL dough into a small ball about the size of a gumball between your palms. If dough is too sticky to work with, freeze it for 15 minutes.

ROLL each ball in wheat germ to coat. Set balls on a baking sheet and place in a freezer for 2 to 4 hours to allow them to harden. Store in an airtight container in the refrigerator until needed.

Nutrients per serving (4 balls):

Calories: 180, Total Fats: 4g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 0 mg, Sodium: 4mg, Total Carbohydrates: 20g, Dietary Fiber: 4g, Sugars: 12g, Protein: 16g, Iron: 2 mg

REVIEW: I don’t have a food processor so I blended everything in my blender. My blender was struggling to fully mix the ingredients so I added more water to help with the blending process. I think in the end, there was too much water because it was difficult to make these into balls. So instead I poured the mixture into my silicon 6-cup tray. Ball or no ball, these were delicious! If you prefer a sweeter protein treat, this is your guy.

Comments
  • 3rd May
    2012
  • 03
BLUEBERRY BAKED OATMEAL by The Eat-Clean Diet Vegetarian Cookbook What could be better than blueberries, pecans, rolled oats, vanilla, nutmeg, and cinnamon all baked into one heavenly breakfast?  Not much in my books. This Blueberry Baked Oatmeal recipe is in the ranks with Tosca’s Lemon Cottage Cheese Griddlecakes and her French Toast. After 40 minutes of patiently waiting to dive into this bowl of clean goodness, I mindfully ate each scrumptious bite. I felt satisfied yet light. This is a breakfast that I would serve to any guests and I most definitely will make this luscious bowl of bliss again, both on and off season.

BLUEBERRY BAKED OATMEAL by The Eat-Clean Diet Vegetarian Cookbook

What could be better than blueberries, pecans, rolled oats, vanilla, nutmeg, and cinnamon all baked into one heavenly breakfast?  Not much in my books.

This Blueberry Baked Oatmeal recipe is in the ranks with Tosca’s Lemon Cottage Cheese Griddlecakes and her French Toast. After 40 minutes of patiently waiting to dive into this bowl of clean goodness, I mindfully ate each scrumptious bite. I felt satisfied yet light. This is a breakfast that I would serve to any guests and I most definitely will make this luscious bowl of bliss again, both on and off season.

Comments
  • 1st May
    2012
  • 01
Low-Fat Spice Cake with Maple Cream By Clean Eating Magazine Serves: 8Hands-on time: 20 minutesTotal time: 45 minutesCATEGORY:Under 45 Minutes, Vegetarian INGREDIENTS: Olive oil cooking spray 1 egg plus 1 egg white 1/4 cup unsweetened applesauce 2 tbsp safflower oil 1/2 cup nonfat plain Greek-style yogurt 1 tsp pure vanilla extract 1/2 cup Sucanat 1 pear, peeled, cored and diced 1 tsp fresh lemon juice 1 cup whole-wheat pastry flour 1/2 tsp baking powder 1/2 tsp baking soda 1 tsp ground cinnamon 1/4 tsp ground ginger 1/4 tsp ground nutmeg 1/4 tsp ground cloves 1/4 tsp sea salt MAPLE CREAM:2 oz low-fat cream cheese, softened 1/4 cup nonfat plain Greek-style yogurt 1 tbsp pure maple syrup 1 packet stevia 1/8 tsp ground cinnamon INSTRUCTIONS: Preheat oven to 350°F. Lightly coat an 8-inch round cake pan with cooking spray. In a medium bowl, whisk together egg, egg white, applesauce, oil, yogurt, vanilla and Sucanat; set aside. In a small bowl, toss pear with lemon juice; set aside. In a separate medium bowl, whisk together flour, baking powder, baking soda, spices and salt. Stir egg mixture and pour into flour mixture, mixing until well combined. Fold in half of pear chunks. Scrape batter into cake pan and smooth top. Evenly scatter remaining pear chunks over top of batter. Prepare Maple Cream: Using a hand-held mixer, beat cream cheese until light and creamy. Add yogurt, maple syrup, stevia and cinnamon and beat until well combined. Refrigerate for 15 minutes or until ready to serve. Bake cake on middle oven rack for about 30 minutes or until a skewer inserted into center of cake comes out clean. Let cool for 10 minutes before removing from pan and placing on wire rack. Let cool completely before serving. Slice and serve cake with 1 tbsp Maple Cream. Nutrients per serving (3-inch slice topped with 1 tbsp maple cream): Calories: 200, Total Fat: 5.5 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 0.5 g, Carbs: 32 g, Fiber: 3 g, Sugars: 16 g, Protein: 6 g, Sodium: 194 mg, Cholesterol: 4 mg  Nutritional Bonus: While cloves can be a powerful flavor, adding just the right amount of this nutrient-dense spice provides a source of calcium and magnesium.

Low-Fat Spice Cake with Maple Cream

By Clean Eating Magazine


Serves: 8
Hands-on time: 20 minutes
Total time: 45 minutes
CATEGORY:
Under 45 Minutes, Vegetarian

INGREDIENTS:

  • Olive oil cooking spray
  • 1 egg plus 1 egg white
  • 1/4 cup unsweetened applesauce
  • 2 tbsp safflower oil
  • 1/2 cup nonfat plain Greek-style yogurt
  • 1 tsp pure vanilla extract
  • 1/2 cup Sucanat
  • 1 pear, peeled, cored and diced
  • 1 tsp fresh lemon juice
  • 1 cup whole-wheat pastry flour
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground cloves
  • 1/4 tsp sea salt
MAPLE CREAM:
  • 2 oz low-fat cream cheese, softened
  • 1/4 cup nonfat plain Greek-style yogurt
  • 1 tbsp pure maple syrup
  • 1 packet stevia
  • 1/8 tsp ground cinnamon

INSTRUCTIONS:

  1. Preheat oven to 350°F. Lightly coat an 8-inch round cake pan with cooking spray.
  2. In a medium bowl, whisk together egg, egg white, applesauce, oil, yogurt, vanilla and Sucanat; set aside. In a small bowl, toss pear with lemon juice; set aside.
  3. In a separate medium bowl, whisk together flour, baking powder, baking soda, spices and salt. Stir egg mixture and pour into flour mixture, mixing until well combined. Fold in half of pear chunks. Scrape batter into cake pan and smooth top. Evenly scatter remaining pear chunks over top of batter.
  4. Prepare Maple Cream: Using a hand-held mixer, beat cream cheese until light and creamy. Add yogurt, maple syrup, stevia and cinnamon and beat until well combined. Refrigerate for 15 minutes or until ready to serve.
  5. Bake cake on middle oven rack for about 30 minutes or until a skewer inserted into center of cake comes out clean. Let cool for 10 minutes before removing from pan and placing on wire rack. Let cool completely before serving. Slice and serve cake with 1 tbsp Maple Cream.

Nutrients per serving (3-inch slice topped with 1 tbsp maple cream): Calories: 200, Total Fat: 5.5 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 0.5 g, Carbs: 32 g, Fiber: 3 g, Sugars: 16 g, Protein: 6 g, Sodium: 194 mg, Cholesterol: 4 mg 

Nutritional Bonus:

While cloves can be a powerful flavor, adding just the right amount of this nutrient-dense spice provides a source of calcium and magnesium.

Comments
  • 1st May
    2012
  • 01
As you might remember, my best friend is a vegetarian. After her and I met to have a sneak peak at Tosca’s new The Eat-Clean Diet Vegetarian Cookbook, she decided she needed to buy it too. She also has been busy cooking her way through the book. Here is her version of the RED PEPPER CHEESECAKE with APRICOT PEACH COMPOTE. I think she did a great job! Prep: 15 minutes | Cook: 60 minutes | Yield: 12 slices INGREDIENTS: 2 cups (480 ml) low-fat Yogurt Cheese* (see below) 2 12-oz (340 g) packages silken firm tofu, drained 2 egg whites 1 Tbsp (15 ml) lemon zest Pinch sea salt 1 cup (240 ml) roasted red peppers, drained and liquid squeezed out, cut into thin strips 1/2 cup (120 ml) frozen peach slices, thawed slightly 1/2 cup (120 ml) dried apricots 1/2 cup (120 ml) orange juice 1 tsp (5 ml) orange zest 1 tsp (5 ml) arrowroot powder 1 tsp (5 ml) pure honey Pinch red pepper flakes or 1/4 tsp (1.25 ml) fresh chili paste INSTRUCTIONS: Preheat oven to 325⁰F (160⁰C). In a food processor, blend Yogurt Cheese, tofu, egg whites, lemon zest and salt until smooth. Add red peppers and pulse-blend a few times until they are mixed in. Pour mixture into a 9-inch springform pan and bake on middle oven rack until edges are golden and center jiggles slightly when pan is shaken gently, about 60 minutes. Cake will firm up as it chills. Transfer cake to a wire rack to cool for about 1 hour. While cheesecake cools, in a clean food processor, pulse-chop peaches and apricots into small chunks. Transfer to a small saucepan and stir in orange juice and zest, arrowroot powder, honey and red pepper flakes. Bring to a simmer and stir over low heat for about 2 minutes or until slightly thickened. Remove from heat and transfer to a small bowl. Can be served at room temperature or chilled. To serve cheesecake, remove outer ring of springform pan, keep cake on bottom of pan, and transfer to a platter. Cut slices, top with a little Peach Apricot Compote and serve with baked whole grain pita chips or whole grain crackers. *Yogurt Cheese must be made ahead of time. Make Ahead: Cheesecake and Peach Apricot Compote can be made up to three days ahead of time and stored in the refrigerator until ready to serve. nutritional value per Slice (1⁄12 of Cheesecake): Calories: 81 | Calories from Fat: 12 | Protein: 7 g | Carbs: 10 g | Total Fat: 2 g | Saturated Fat: 1 g | Trans Fat: 0 g | Fiber: 0.4 g | Sodium: 97 mg | Cholesterol: 2 mg Yogurt Cheese Prep: 5 minutes + overnight draining of yogurt | Cook: 0 minutes | Yield: 4 cups 2 quarts (1.9 L) low-fat, plain yogurt, dairy or soy based (see Prep Tip) Place four layers of damp cheesecloth in a fine mesh sieve or colander. Place the colander over a bowl. Add yogurt and let it drain overnight in the refrigerator. Discard the water from the bowl. Prep Tip The yogurt you use for this recipe must be all natural and free from gelatin or other binding agents. Nutritional Value per Serving (½ cup): Calories: 80 | Calories from Fat: 14 | Protein: 12 g | Carbs: 5 g | Total Fat: 2 g | Saturated Fat: 2 g | Trans Fat: 0 g | Fiber: 0 g | Sodium: 43 mg | Cholesterol: 5 mg Recipe: Tosca Reno with Kierstin Buchner Photographer: Donna Griffith NOTE: This is a recipe that I would like to make OFF-season. Almost every ingredient fits into my competition prep diet but it can be challenging to accurately calculate all the ingredients and at the end of the day it’s not worth the risk when I’m 53 days out from the WBFF.

As you might remember, my best friend is a vegetarian. After her and I met to have a sneak peak at Tosca’s new The Eat-Clean Diet Vegetarian Cookbook, she decided she needed to buy it too. She also has been busy cooking her way through the book. Here is her version of the RED PEPPER CHEESECAKE with APRICOT PEACH COMPOTE. I think she did a great job!

Prep: 15 minutes | Cook: 60 minutes | Yield: 12 slices

INGREDIENTS:
2 cups (480 ml) low-fat Yogurt Cheese* (see below)
2 12-oz (340 g) packages silken firm tofu, drained
2 egg whites
1 Tbsp (15 ml) lemon zest
Pinch sea salt
1 cup (240 ml) roasted red peppers, drained and liquid squeezed out, cut into thin strips
1/2 cup (120 ml) frozen peach slices, thawed slightly
1/2 cup (120 ml) dried apricots
1/2 cup (120 ml) orange juice
1 tsp (5 ml) orange zest
1 tsp (5 ml) arrowroot powder
1 tsp (5 ml) pure honey
Pinch red pepper flakes or 1/4 tsp (1.25 ml) fresh chili paste

INSTRUCTIONS:

  1. Preheat oven to 325⁰F (160⁰C).
  2. In a food processor, blend Yogurt Cheese, tofu, egg whites, lemon zest and salt until smooth. Add red peppers and pulse-blend a few times until they are mixed in. Pour mixture into a 9-inch springform pan and bake on middle oven rack until edges are golden and center jiggles slightly when pan is shaken gently, about 60 minutes. Cake will firm up as it chills. Transfer cake to a wire rack to cool for about 1 hour.
  3. While cheesecake cools, in a clean food processor, pulse-chop peaches and apricots into small chunks. Transfer to a small saucepan and stir in orange juice and zest, arrowroot powder, honey and red pepper flakes. Bring to a simmer and stir over low heat for about 2 minutes or until slightly thickened. Remove from heat and transfer to a small bowl. Can be served at room temperature or chilled.
  4. To serve cheesecake, remove outer ring of springform pan, keep cake on bottom of pan, and transfer to a platter. Cut slices, top with a little Peach Apricot Compote and serve with baked whole grain pita chips or whole grain crackers.

*Yogurt Cheese must be made ahead of time.

Make Ahead: Cheesecake and Peach Apricot Compote can be made up to three days ahead of time and stored in the refrigerator until ready to serve.

nutritional value per Slice (1⁄12 of Cheesecake):
Calories: 81 | Calories from Fat: 12 | Protein: 7 g | Carbs: 10 g | Total Fat: 2 g |
Saturated Fat: 1 g | Trans Fat: 0 g | Fiber: 0.4 g | Sodium: 97 mg | Cholesterol: 2 mg

Yogurt Cheese
Prep: 5 minutes + overnight draining of yogurt | Cook: 0 minutes | Yield: 4 cups

2 quarts (1.9 L) low-fat, plain yogurt, dairy or soy based (see Prep Tip)

Place four layers of damp cheesecloth in a fine mesh sieve or colander. Place the colander over a bowl.

Add yogurt and let it drain overnight in the refrigerator.

Discard the water from the bowl.

Prep Tip
The yogurt you use for this recipe must be all natural and free from gelatin or other binding agents.

Nutritional Value per Serving (½ cup):
Calories: 80 | Calories from Fat: 14 | Protein: 12 g | Carbs: 5 g | Total Fat: 2 g |
Saturated Fat: 2 g | Trans Fat: 0 g | Fiber: 0 g | Sodium: 43 mg | Cholesterol: 5 mg

Recipe: Tosca Reno with Kierstin Buchner
Photographer: Donna Griffith

NOTE: This is a recipe that I would like to make OFF-season. Almost every ingredient fits into my competition prep diet but it can be challenging to accurately calculate all the ingredients and at the end of the day it’s not worth the risk when I’m 53 days out from the WBFF.

Comments
  • 30th April
    2012
  • 30
Camping season is right around the corner! What’s camping without S’mores? Cream Cheese S’mores By Clean Eating Magazine Serves: 4Hands-on time: 4 minutesTotal time: 5 to 7 minutesCATEGORY:Under 45 Minutes, Vegetarian                                                                      INGREDIENTS: 1/4 cup low-fat plain cream cheese 1 tbsp raw honey 2 tsp dark cocoa powder (70% cocoa or greater) 12 natural graham crackers (Try: Health Valley Organic Oat Bran Graham Crackers) 1 tbsp raw cacao nibs INSTRUCTIONS: Preheat broiler to high. In a small bowl, combine cream cheese and honey; mix until smooth. Stir in cocoa powder and mix until almost completely blended, leaving a few white and brown streaks for presentation. Spread about 1 1/2 tsp cream cheese mixture onto each graham cracker. Arrange crackers on a baking sheet and broil for 1 to 2 minutes, until warm and soft. Remove crackers from oven and arrange on a serving platter. Sprinkle with cocoa nibs, dividing evenly, and serve warm. Enjoy open-faced or sandwich 2 crackers together for a more traditional treat. Nutrients per serving (4 crackers and 5 tsp filling): Calories: 130, Total Fat: 5.5 g, Sat. Fat: 2.5 g, Carbs: 18 g, Fiber: 2 g, Sugars: 6 g, Protein: 3.5 g, Sodium: 85 mg, Cholesterol: 8 mg Nutritional Bonus: While tea, red wine, cacao and cocoa powder may all do wonders when it comes to satisfying your soul (and taste buds), they may also play a hand in strengthening your heart. They’re all rich in catechins, a type of flavonoid that has been found to help reduce blood pressure while lowering LDL (bad) cholesterol and increasing HDL (good).

Camping season is right around the corner! What’s camping without S’mores?


Cream Cheese S’mores


By Clean Eating Magazine


Serves: 4
Hands-on time: 4 minutes
Total time: 5 to 7 minutes
CATEGORY:
Under 45 Minutes, Vegetarian                                                                     

INGREDIENTS:

INSTRUCTIONS:

  1. Preheat broiler to high.
  2. In a small bowl, combine cream cheese and honey; mix until smooth. Stir in cocoa powder and mix until almost completely blended, leaving a few white and brown streaks for presentation.
  3. Spread about 1 1/2 tsp cream cheese mixture onto each graham cracker. Arrange crackers on a baking sheet and broil for 1 to 2 minutes, until warm and soft.
  4. Remove crackers from oven and arrange on a serving platter. Sprinkle with cocoa nibs, dividing evenly, and serve warm. Enjoy open-faced or sandwich 2 crackers together for a more traditional treat.
Nutrients per serving (4 crackers and 5 tsp filling): Calories: 130, Total Fat: 5.5 g, Sat. Fat: 2.5 g, Carbs: 18 g, Fiber: 2 g, Sugars: 6 g, Protein: 3.5 g, Sodium: 85 mg, Cholesterol: 8 mg

Nutritional Bonus:

While tea, red wine, cacao and cocoa powder may all do wonders when it comes to satisfying your soul (and taste buds), they may also play a hand in strengthening your heart. They’re all rich in catechins, a type of flavonoid that has been found to help reduce blood pressure while lowering LDL (bad) cholesterol and increasing HDL (good).

Comments
  • 30th April
    2012
  • 30
Strawberry Cornbread by Clean Eating Magazine Serves: 16Hands-on time: 15 minutesTotal time: 50 minutesCATEGORY:Freezable, Vegetarian                                                                                 INGREDIENTS: Olive oil cooking spray 2 cups sliced frozen unsweetened or fresh strawberries 4 tbsp Sucanat, divided 2 tbsp natural fruit-sweetened strawberry jam 1 cup plain yellow cornmeal 1 cup corn flour 1/2 cup whole-wheat pastry flour 1 tsp baking soda 2 tsp cream of tartar 1/2 tsp sea salt 1 cup nonfat plain Greek-style yogurt 1/2 cup plain unsweetened soy milk 2 whole eggs 1/4 cup plus 1 tbsp raw honey, divided 2 tbsp olive oil 1 cup frozen corn kernels, thawed (no sugar or salt added) 1/4 cup low-fat plain cream cheese INSTRUCTIONS: Heat oven to 375°F. Mist a 9 x 9-inch square baking pan with cooking spray and set aside. In a small saucepan, cook strawberries on medium-high for 10 minutes. Add 2 tbsp Sucanat and strawberry jam and stir. Heat for 5 minutes, until jam is melted and Sucanat is dissolved. Remove pan from heat and set aside to cool for 10 minutes. Once cool, place pan in refrigerator for 10 minutes. Meanwhile, in a large bowl, mix cornmeal, flours, baking soda, cream of tartar and salt with wire whisk until well incorporated.  To a blender, add yogurt, soy milk, eggs, 1/4 cup honey, remaining 2 tbsp Sucanat, oil and corn and purée until smooth, about 10 to 15 seconds.  In a small food processor or chopper, purée strawberry mixture until blended but still chunky, about 15 to 20 seconds. Set aside.  Add yogurt mixture to dry flour mixture and mix until dry ingredients are just barely blended. Do not over-mix.  Pour half of cornbread mixture into prepared square pan. Then spoon strawberry purée on top, swirling gently. Top with remaining cornbread mixture. Place in oven and bake for 30 to 35 minutes, until a toothpick or tester comes out clean when inserted into cornbread. Let cool.  Meanwhile, place cream cheese in a small glass bowl and microwave on high for about 10 to 15 seconds. Remove from microwave and stir with a rubber spatula. Mix in remaining 1 tbsp honey. If mixture seems too thick, add up to 1 tbsp water, 1 tsp at a time. Drizzle cream cheese mixture over warm cake. Cornbread can be divided into 16 squares. Nutrients per 3-oz square: Calories: 148, Total Fat: 4 g, Sat. Fat: 1 g, Carbs: 25 g, Fiber: 2 g, Sugars: 8 g, Protein: 4 g, Sodium: 172 mg, Cholesterol: 28 mg Nutritional Bonus: A sweet treat doesn’t have to be devoid of nutrients. Our Strawberry Cornbread proves that you can indulge while doing something good for your health: a 3-oz square packs over 21% of your day’s vitamin C, 18% manganese and 15% zinc.

Strawberry Cornbread

by Clean Eating Magazine


Serves: 16
Hands-on time: 15 minutes
Total time: 50 minutes
CATEGORY:
Freezable, Vegetarian                                                                                

INGREDIENTS:

  • Olive oil cooking spray
  • 2 cups sliced frozen unsweetened or fresh strawberries
  • 4 tbsp Sucanat, divided
  • 2 tbsp natural fruit-sweetened strawberry jam
  • 1 cup plain yellow cornmeal
  • 1 cup corn flour
  • 1/2 cup whole-wheat pastry flour
  • 1 tsp baking soda
  • 2 tsp cream of tartar
  • 1/2 tsp sea salt
  • 1 cup nonfat plain Greek-style yogurt
  • 1/2 cup plain unsweetened soy milk
  • 2 whole eggs
  • 1/4 cup plus 1 tbsp raw honey, divided
  • 2 tbsp olive oil
  • 1 cup frozen corn kernels, thawed (no sugar or salt added)
  • 1/4 cup low-fat plain cream cheese

INSTRUCTIONS:

  1. Heat oven to 375°F. Mist a 9 x 9-inch square baking pan with cooking spray and set aside.
  2. In a small saucepan, cook strawberries on medium-high for 10 minutes. Add 2 tbsp Sucanat and strawberry jam and stir. Heat for 5 minutes, until jam is melted and Sucanat is dissolved. Remove pan from heat and set aside to cool for 10 minutes. Once cool, place pan in refrigerator for 10 minutes.
  3. Meanwhile, in a large bowl, mix cornmeal, flours, baking soda, cream of tartar and salt with wire whisk until well incorporated. 
  4. To a blender, add yogurt, soy milk, eggs, 1/4 cup honey, remaining 2 tbsp Sucanat, oil and corn and purée until smooth, about 10 to 15 seconds. 
  5. In a small food processor or chopper, purée strawberry mixture until blended but still chunky, about 15 to 20 seconds. Set aside. 
  6. Add yogurt mixture to dry flour mixture and mix until dry ingredients are just barely blended. Do not over-mix. 
  7. Pour half of cornbread mixture into prepared square pan. Then spoon strawberry purée on top, swirling gently. Top with remaining cornbread mixture. Place in oven and bake for 30 to 35 minutes, until a toothpick or tester comes out clean when inserted into cornbread. Let cool. 
  8. Meanwhile, place cream cheese in a small glass bowl and microwave on high for about 10 to 15 seconds. Remove from microwave and stir with a rubber spatula. Mix in remaining 1 tbsp honey. If mixture seems too thick, add up to 1 tbsp water, 1 tsp at a time. Drizzle cream cheese mixture over warm cake. Cornbread can be divided into 16 squares.

Nutrients per 3-oz square: Calories: 148, Total Fat: 4 g, Sat. Fat: 1 g, Carbs: 25 g, Fiber: 2 g, Sugars: 8 g, Protein: 4 g, Sodium: 172 mg, Cholesterol: 28 mg

Nutritional Bonus:

A sweet treat doesn’t have to be devoid of nutrients. Our Strawberry Cornbread proves that you can indulge while doing something good for your health: a 3-oz square packs over 21% of your day’s vitamin C, 18% manganese and 15% zinc.

Comments
  • 30th April
    2012
  • 30
BROWN RICE SQUARES WITH COCONUT CASHEW DIPPING SAUCE from The Eat-Clean Diet Vegetarian Cookbook My friend recently found out that she now needs to live a gluten-free lifestyle. For the last 5 years she has been experiencing physical side-effects of having gluten in her diet and she didn’t even know it. Luckily, she was pro-active in investigating why she felt and looked bloated and also drained of energy. Living a gluten-free life is going to take some adjustments but it doesn’t mean it can’t be done. This weekend was her birthday and I wanted to bring something that she would be able to eat so I made Tosca’s Brown Rice Squares from her new Vegetarian cookbook. At first some of my friends were shocked that I would bring ‘rice crispy squares’ while on-season to the party but I reassured them that that was not the case! The squares taste just as you would suspect, like brown rice but the sauce is a whole other story. It has character and has a unique Asian flavour to it. Even if you didn’t like brown rice or didn’t have the time to make these squares (which didn’t take much time at all by the way) you could easily make this sauce and use it on pasta, stir-fry, or use it to dip yam fries in. NOTE: From my experience, it’s best to refrigerate the squares until cooled and firm before cutting and serving.

BROWN RICE SQUARES WITH COCONUT CASHEW DIPPING SAUCE from The Eat-Clean Diet Vegetarian Cookbook

My friend recently found out that she now needs to live a gluten-free lifestyle. For the last 5 years she has been experiencing physical side-effects of having gluten in her diet and she didn’t even know it. Luckily, she was pro-active in investigating why she felt and looked bloated and also drained of energy. Living a gluten-free life is going to take some adjustments but it doesn’t mean it can’t be done.

This weekend was her birthday and I wanted to bring something that she would be able to eat so I made Tosca’s Brown Rice Squares from her new Vegetarian cookbook.

At first some of my friends were shocked that I would bring ‘rice crispy squares’ while on-season to the party but I reassured them that that was not the case! The squares taste just as you would suspect, like brown rice but the sauce is a whole other story. It has character and has a unique Asian flavour to it. Even if you didn’t like brown rice or didn’t have the time to make these squares (which didn’t take much time at all by the way) you could easily make this sauce and use it on pasta, stir-fry, or use it to dip yam fries in.

NOTE: From my experience, it’s best to refrigerate the squares until cooled and firm before cutting and serving.

Comments
  • 28th April
    2012
  • 28
Super Simple Wheat-Free Bread (Paleo-Friendly!) By Oxygen Staff | Rhiannon Kay - Editorial Intern My mom’s Paleo Apple Butter Muffins were a real hit both in the office and at home with oxygenmag.com blog readers. As I mentioned in my first blog post, my dad switched to a Paleo lifestyle – otherwise known as “The Caveman Diet” a couple of years ago and my mom has been creating delicious recipes to accommodate him, and his sweet tooth, ever since. Since wheat is a no-no on the Paleo diet, a huge staple in my house is my mom’s wheat-free bread. It was really hard for both my dad and my sister to give up bread due to their Paleo ways, but my mom baked up this alternative that she even forms into bagels too! And the recipe is insanely simple – just five ingredients! Then, she spiced up her plain bread with some cinnamon, raisins and several seeds. Even though I am not Paleo I gave her bread a try and it was great! You can even throw it in the toaster and melt some almond butter on top! Easiest Wheat-Free Bread Ever! Ingredients: 1 cup almond butter 3 eggs 1 Tablespoon vinegar 1/2 teaspoon baking soda 1/4 teaspoon sea salt Instructions: Blend almond butter and eggs until smooth. Add in remaining ingredients. Pour into a sprayed 8 1/2″ by 4 1/2″ loaf pan and smooth the top. Bake at 350 degrees for 30-40 minutes. Let cool before slicing. FOR SEED BREAD: add heaping 1/2 cup of seed mix (sesame/pumpkin/flax/shelled sunflower). I like to put seed mix into chopper for a few quick rounds to dice up the seeds a bit). FOR RAISIN BREAD: add 2 tbsp of cinnamon + 1/2 cup of raisins

Super Simple Wheat-Free Bread (Paleo-Friendly!)

By Oxygen Staff | Rhiannon Kay - Editorial Intern

My mom’s Paleo Apple Butter Muffins were a real hit both in the office and at home with oxygenmag.com blog readers. As I mentioned in my first blog post, my dad switched to a Paleo lifestyle – otherwise known as “The Caveman Diet” a couple of years ago and my mom has been creating delicious recipes to accommodate him, and his sweet tooth, ever since.

Since wheat is a no-no on the Paleo diet, a huge staple in my house is my mom’s wheat-free bread. It was really hard for both my dad and my sister to give up bread due to their Paleo ways, but my mom baked up this alternative that she even forms into bagels too! And the recipe is insanely simple – just five ingredients!

Then, she spiced up her plain bread with some cinnamon, raisins and several seeds. Even though I am not Paleo I gave her bread a try and it was great! You can even throw it in the toaster and melt some almond butter on top!

Easiest Wheat-Free Bread Ever!

Ingredients:
  • 1 cup almond butter
  • 3 eggs
  • 1 Tablespoon vinegar
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon sea salt

Instructions:

  1. Blend almond butter and eggs until smooth.
  2. Add in remaining ingredients.
  3. Pour into a sprayed 8 1/2″ by 4 1/2″ loaf pan and smooth the top.
  4. Bake at 350 degrees for 30-40 minutes.
  5. Let cool before slicing.
FOR SEED BREAD: add heaping 1/2 cup of seed mix (sesame/pumpkin/flax/shelled sunflower). I like to put seed mix into chopper for a few quick rounds to dice up the seeds a bit).

FOR RAISIN BREAD: add 2 tbsp of cinnamon + 1/2 cup of raisins
Comments
  • 25th April
    2012
  • 25
CHOCOLATE COCONUT NO-BAKE PROTEIN BARS By Oxygen Magazine Staff Blog This no-bake protein bar was such a treat! It was easy to make (key!)  It only took 30 minutes before it was ready to eat It was tasty It was filling I followed Oxygen’s recipe but tweaked a few things so it fits perfectly into my competition prep diet. Also, I used a silicon muffin tray instead of parchment paper. I need to beware of the amount of starchy carbs, healthy fats, and protein I am consuming. I made a half batch and divided the mixture accordingly. I used: 84g of oats ~ 1 cup 1/4 cup coconut butter ~ 4 TBSP 3 scoops of MAGNUM Quattro Chocolate Love whey I weighed my entire batch so I knew how much everything weighed before dividing it up. Next, I divided the overall mixture weight by 6 and evenly distributed it into my silicon muffin tray (makes 6). I did have to fill one at a time and I put my tray on my food scale so I could accurately see how much of the mixture was going into each ‘bar’. If you’re not on-season, I am sure you can eye-out this clean protein bar. I put my tray in the freezer for 30 minutes. I recommend that when you check your bars, if they are sticky, put them back in for longer. Also, if you take them to work or school, you might want to bring an ice pack because they tend to melt. However, with that being said, they are still fantastic and in fact taste like thick chocolate oatmeal so it’s your call.  If you get a chance, try it!

CHOCOLATE COCONUT NO-BAKE PROTEIN BARS

By Oxygen Magazine Staff Blog

This no-bake protein bar was such a treat!

  1. It was easy to make (key!) 
  2. It only took 30 minutes before it was ready to eat
  3. It was tasty
  4. It was filling

I followed Oxygen’s recipe but tweaked a few things so it fits perfectly into my competition prep diet. Also, I used a silicon muffin tray instead of parchment paper. I need to beware of the amount of starchy carbs, healthy fats, and protein I am consuming. I made a half batch and divided the mixture accordingly.

I used:

  • 84g of oats ~ 1 cup
  • 1/4 cup coconut butter ~ 4 TBSP
  • 3 scoops of MAGNUM Quattro Chocolate Love whey

I weighed my entire batch so I knew how much everything weighed before dividing it up. Next, I divided the overall mixture weight by 6 and evenly distributed it into my silicon muffin tray (makes 6). I did have to fill one at a time and I put my tray on my food scale so I could accurately see how much of the mixture was going into each ‘bar’. If you’re not on-season, I am sure you can eye-out this clean protein bar. I put my tray in the freezer for 30 minutes. I recommend that when you check your bars, if they are sticky, put them back in for longer. Also, if you take them to work or school, you might want to bring an ice pack because they tend to melt. However, with that being said, they are still fantastic and in fact taste like thick chocolate oatmeal so it’s your call. 

If you get a chance, try it!


Comments
  • 24th April
    2012
  • 24
Comments
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