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Category: Nutrition information

Simple ways to understand ways to use whole foods as your medicine and fuel.

5 Things To Know about Clean Eating

Clean eating is a buzz word that gets thrown around and often times makes cleaning up your daily eating habits a bit overwhelming. Here are 5 things to keep in mind while improving your eating habits. 

  1. Buy one-ingredient foods – the best foods to fuel your body are the simplest one. Fresh produce, whole grains, nuts, legumes, eggs, fish and meat. 
  2. Sugar is NOT your friend – pay attention to the ingredient list for hidden suffers in both sweet and savory products. Aim for less than 25 G of added sugars daily. 
  3. Don’t get hung up on advertising and marketing – Focus on the Nutrition Facts and ingredient list. 
  4. Home cooked is best – The best way to know what you are eating is to prepare it yourself. Start small by visiting your favorite food blog like WholeLivingLarge.com ūüėČ and enjoy the adventure. 
  5. Perfection does not exist – Its ok to enjoy a not so clean treat or meal. Balance is key to long-term success. 

Carrot Banana Muffins

 In my attempt to make my kids lunches less routine and boring I have been experimenting with different ways to incorporate a good balance of fruit and veggies.

I wanted to make a muffin that was easy to put together, freezes well and hearty enough to handle my kids lunchtime hunger.

If you have followed my blog you know my favorite juice is carrot juice and being a person that hates to waste I freeze the pulp so I can use it in pancakes, muffins, and other dishes.  I decided to try a combination of banana bread and carrot bread.  The end result was a hearty muffin that is perfectly sweetened with banana, carrot and a bit of brown sugar.


Carrots make the muffins a rich source of beta-carotene which is perfect for supporting strong vision.

Carrots make the muffins a rich source of beta-carotene which is perfect for supporting strong… Click To Tweet

The combination of the banana and carrots gives the muffins a natural sweetness so I used a fraction of the sugar normally used in quick bread.

The combination of the banana and carrots gives the muffins a natural sweetness so I used a… Click To Tweet

 I used wheat germ to give the muffins an added boost of fiber, but the wheat germ also offers folate, healthy fatty acids, vitamin E as well as minerals such as iron, zinc, magnesium, calcium, selenium, and manganese.

They turned out perfectly and we have all enjoyed them for breakfast and lunch. This is a big batch recipe.  This recipe makes 48 muffins.  They freeze and thaw well.  So make a batch for now and later.

 Ingredients

1 cup packed brown sugar

3/4 cup coconut oil

6 eggs

2 1/2 cup mashed ripe bananas (about 5-6)

2 cups shredded carrot

1 cup coconut milk

4 cups whole wheat flour

2 cups wheat germ

1 tablespoon baking powder

1 teaspoon baking soda

3/4 teaspoon salt

 Directions

Preheat oven to 350 degrees Fahrenheit

Prep muffin tins with oil or liners

Combine brown sugar, coconut oil, and  eggs. Mix well with blender.

Add in banana, carrots, and milk. Mix well and set aside.

In a large bowl combine flour, wheat germ, baking powder, baking soda and salt.  Whisk together.

Add flour mixture to sugar mixture and mix till moist.

Use a 1/4 cup cookie scoop to fill muffin pans.

Bake for 22 minutes or until a tester comes out clean.

To freeze, let muffins completely cool and place in freezer safe container.

 

5.0 from 3 reviews
Carrot Banana Muffins
Author: 
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 48
 
A hearty muffin that is perfect for breakfast and lunch
Ingredients
  • 1 cup packed brown sugar
  • ¾ cup coconut oil
  • 6 eggs
  • 2½ cup mashed ripe bananas (about 5-6)
  • 2 cups shredded carrot
  • 1 cup coconut milk
  • 4 cups whole wheat flour
  • 2 cups wheat germ
  • 1 tablespoon baking powder
  • 1 teaspoon baking soda
  • ¾ teaspoon salt
Instructions
  1. Preheat oven to 350 degrees Fahrenheit
  2. Prep muffin tins with oil or liners
  3. Combine brown sugar, coconut oil, and eggs. Mix well with blender.
  4. Add in banana, carrots, and milk. Mix well and set aside.
  5. In a large bowl combine flour, wheat germ, baking powder, baking soda and salt. Whisk together.

Quinoa and Brown Rice stuffed Mushrooms 

Quinoa and mushrooms are two of my favorite ingredients to work with in the kitchen. Quinoa stuffed mushrooms make the perfect combination of two kitchen powerhouses. They are both so versatile and a play well with other ingredients.

Quinoa stuffed mushrooms make the perfect combination of two kitchen powerhouses. They are both… Click To Tweet

 


Quinoa is a nutrient dense small grain. Each little grain is packed with protein, healthy fats, vitamin E, and calcium, offering bone health, cancer prevention, and many other benefits.

Quinoa is a nutrient dense small grain. Each little grain is packed with protein, healthy fats,… Click To Tweet

Mushroom contain compounds that boost the immune system, helps fight against cancers, combats infections, and protects against auto-immune diseases like lupus and arthritis.

Mushroom contain compounds that boost the immune system, helps fight against cancers, combats… Click To Tweet

Ingredients
2 cups quinoa prepared according to directions

1 cup brown rice prepared according to directions

1 onion diced and sautéed

1 bell pepper diced and sautéed.

1 cup Parmesan cheese grated

1/4 cup parsley chopped.

10-12 mushroom or 4 portobello

Directions

Prepare quinoa, brown rice, onions and bell peppers.

Mix together and add Parmesan cheese and parsley.

Rinse mushrooms and pat dry.

Place mushrooms cap-side up on an oiled pan.

Spoon quinoa mixture into mushroom caps and press lightly.

Bake at 350 degrees Fahrenheit for 20 minutes.

Increase to 400 degrees Fahrenheit for an additional 5 minutes.

Enjoy.

 

5.0 from 3 reviews
Quinoa & Brown Rice stuffed Mushrooms
Author: 
Recipe type: Dinner
Prep time: 
Cook time: 
Total time: 
Serves: 13
 
Easy and delicious Meatless Monday meal or perfect party appetizer.
Ingredients
  • 2 cups quinoa prepared according to directions
  • 1 cup brown rice prepared according to directions
  • 1 onion diced and saut√©ed
  • 1 bell pepper diced and saut√©ed.
  • 1 cup Parmesan cheese grated
  • ¼ cup parsley chopped.
  • 10-12 mushroom or 4 portobello
Instructions
  1. Prepare quinoa, brown rice, onions and bell peppers.
  2. Mix together and add Parmesan cheese and parsley.
  3. Rinse mushrooms and pat dry.
  4. Place mushrooms cap side up on an oiled pan.
  5. Spoon quinoa mixture into mushroom caps and press lightly.
  6. Bake at 350 degrees Fahrenheit for 20 minutes.
  7. Increase to 400 degree Fahrenheit for an additional 5 minutes.

Kick “DIET” to the curb

 Although we know more today about food and how it affects our daily life the typical American diet continues to be high in calories, fat, sugar, and salt. Not to mention low in many nutrients.

Living a whole and healthy life doesn’t have to be full of bland foods, deprivation or a rigid ¬†diet.

Living a whole and healthy life doesn't have to be full of bland foods, deprivation or a rigid… Click To Tweet Truth is, there is no one size fits all eating plan. Click To Tweet

Truth is, there is no one size fits all eating plan.


The key is starting with a healthy diet will lead you to a lifestyle that blooms like a flower in spring. Cheesy I know but I had to do it. ūüėČ

Here are a few things to keep in mind when you start your journey.

1. Find your groove.

I love food prep and having a variety of foods ready in a flash stored in the freezer. Some swear by the slow cooker and others the microwave.

Focus of identifying a healthy way to cook and eat and flourish.

You don’t have to stick to six meals a day if you prefer a larger sit-down family style meal.

Be prepared for your kryptonite. If you are a sucker for pretzels and tend to eat more than your fair share. Try buying snack size baggies and portion out a serving size.

Aim for small changes. These are easier to stick to long term.

Eating just 200 fewer calories a day can result in 20-pounds of weight loss in a year.

2. Spice up your fruit and veggies 

Many times when we try out a new recipe meat is the focus and then we serve a plain salad with store bought salad dressing on the side.

Try roasting your broccoli and sprinkling with Parmesan cheese or sautéing spinach with garlic and olive oil. For dessert try broiling peaches and drizzling with a cinnamon honey syrup.

3. Meatless Monday?

The cornerstones of a healthy diet include whole grains, nuts, seeds, no starchy vegetables and fruits rather than meat.

Whole grains provide a sufficient amount of fiber and benefit the digestive system which helps you feel fuller. They also contain B vitamins which boost energy and gives your metabolism a boost.

Nuts and seeds provide nutrients like vitamin E found in almonds and sunflower seeds.

Legumes provide fiber, protein, iron, folate and other beneficial nutrients. Replacing meat with beans and lentils as a protein source is a great way to reduce saturated fat intake.

Add black beans or kidney beans to soup, chili or pasta.

1 1/2 ounces of sunflower seeds to salad

2 ounces of almonds as a mid day snack

4.   Watch portions 

If managing portions is a struggle for you try eating on a smaller plate or large saucer.

My biggest challenge is going out to eat. Portions are huge and tend to be high in fats and sodium.

When dining out consider sharing an entree and dessert.

Click here for a portion control size guide.

5.  Steer clear of liquid calories

Drinks don’t fill you up the way food does. Consider haveing fun with plain old water and jazzing it up a bit with fruit and herbs.

  • Strawberries & Mint
  • Cucumbers & Lemon
  • Apple¬†slices, Cinnamon & Ginger

You may also try these options with mineral water as well for an extra fizz.

Quick Tip:  To figure a good amount of water to drink daily you can work this equation

Current Weight / 2 = Amount of water to drink daily in ounces

150/2= 75 ounces of water daily

6.  Reduce packaged foods and pay attention to labels

I am sure you have heard that the perimeter of the store is the best place to shop.  Fresh foods such as fruits and vegetables are usually sold there.  Highly processed foods are usually found in the center aisles.

A high percentage of the sodium, trans fats and added sugar Americans eat are found in the center aisles of the supermarket in the packaged foods.

If you have a favorite item that lives in the center aisle find a way to make it at home.

Regardless of the ingredients and steps, it takes to make it at home, you will definitely be healthier for doing so.

 

I would love to hear your thoughts and how you maintian a healthy lifestyle.

Until next time.

Be blessed

 

 

 

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