Whole Wheat Banana Bread / French Toast

I forgot to take a picture of the banana bread before it was gone :/ So here's the recipe for the bread and how i made french toast out of it! Let me warn you, its not AS good as the traditional banana bread made from a whole stick of butter and loads of sugar BUT it's healthy and you should feel better eating it this way. Although there is no butter or sugar in this recipe, it should still be eaten in moderation :)

1 cup (2-3) ripe mashed banana
1 1/2 cup whole wheat flour
1 scoop vanilla protein powder (optional)
1 1/4 tsp baking powder
1/4 tsp baking soda
1 tsp cinnamon
2 eggs (or 1 egg 1 egg white if watching fats)
1/2 cup light agave nectar
1/4 cup coconut oil - melted
1 tsp vanilla

Mix all of the wet ingredients (banana, eggs, agave, coconut oil, vanilla) then slowly add the dry just until mixed. The batter will be thick. Spray a baking pan with coconut or olive oil spray and bake @ 350 for about 30 minutes. 

To make the french toast:
slice up the banana bread loaf. 
Dip slices in a mixture of 1 egg 1 egg white, cinnamon, and alittle milk. I topped mine with a mixture of 1 tbsp melted peanut butter, 1 tbsp greek yogurt, banana slices, sugar free syrup and cinnamon :)

Lemon Pepper Fish

This recipe can be used with any type of fish you like. We tend to eat lots of tilapia because its loaded with protein and inexpensive.

fish fillets
1-2 lemons
Lemon pepper seasoning ( like Mrs. Dash because its all natural and is salt- free)
Parsley
small amount of light butter
foil

Lay out a piece of foil. Add 2-3 lemon slices and about a 1/2 tbsp light butter (could also try coconut oil). Season fish on both sides with lemon pepper and parsley. Loosely close the foil making it almost like a tent. You do not want the steam or juices to escape. Put on a baking pan and bake @ 400 for about 15min. Fish will flake when done!

I served it with brown rice and broccoli, pouring the juices from the foil all over it :)

Better than take out orange chicken

Not only is this better than take out, its better for you by 100%! Chinese food is filled with more than 40% of your daily sodium needs, with lots of horrible additives. Here is my spin on orange chicken. Next time I will make it with my home made fried rice too!

1 orange - juiced and zested
1/4 cup OJ
1 tbsp rice vinegar
1 tbsp minced garlic
1 tsp fresh or powdered ginger
1 tbsp oyster sauce
2 tbsp low sodium soy sauce
1 tsp chili paste
1 tsp sesame oil
1/4 cup agave
1-2 lbs chicken breast
2 tbsp corn starch
bundle of asparagus - rinsed and diced

Add all of the above ingredients EXCEPT for chicken, asparagus, and corn starch to a bowl, mix and let sit. Cut chicken into thin strips and toss with corn starch. Heat a pan with sesame or olive oil. Cook chicken for about 3min on med-hi heat. Add asparagus and cook for a few more minutes until slightly tender. Add sauce mixture and bring to a boil, stirring for 2 minutes. Remove from heat and let sit for 5min. Sauce will thicken slightly. 

**If you are not a fan of asparagus try adding carrots, peppers, onion, squash, broccoli, etc.**

Sweet ginger grilled salmon

1/3 cup orange juice

1/3 cup reduced sodium soy sauce

1/4 cup light agave nectar OR honey

1 tsp ground ginger

1 tsp garlic powder

1 tsp red pepper flakes

1 green onion - chopped

In a glass dish mix together all of these ingredients and add the salmon, refrigerate for 15min. Then grill over med-hi heat until done. I also did shrimp like this! You can put them on a kabob to grill or place a piece of foil on the grill and cook them on there instead :) I served this up with broccoli and a mixture of brown rice and quinoa and topped with sesame seeds :) 

Chocolate coconut black bean protein brownies

If you have a sweet tooth like me, especially when it come to chocolate, then this is the treat for you! I was hesitant about making brownies out of black beans because i thought you'd be able to taste them and their texture. I was WRONG! These are amazing. I looked all over the internet for a recipe and ended up making up my own. Most recipes called for real sugar, butter, flour, etc. Although there is no butter, flour, or real sugar in them, still enjoy them in moderation :) 

1 can reduced sodium black beans - drained and rinsed

1/4 cup light agave nectar

3 tbsp truvia (or sweetener of choice)

3 eggs (or 1 egg 2 egg whites)

1 scoop chocolate protein (optional)

1/4 cup coconut oil

1/4 cup cocoa powder

1 tsp baking powder

1 tsp vanilla

1 tsp coffee grounds

1/4 tsp salt

1/2 cup semi sweet chocolate chips (or sugar free)

1/3 cup shredded coconut

Blend everything BUT the chocolate chips in a food processor or blender until smooth. Stir in chocolate chips and coconut shreds. Line a baking pan with parchment baking paper and pour in the batter. Top with a little more chocolate chips and coconut. Bake @ 350 for about 15-20min. 

**you can ommit the coconut if you'd like but it makes them super yummy! there is about 45 grams of protein in the entire recipe WITHOUT the added scoop of protein, adding it will give the recipe close to 70 grams**

Almond crusted tilapia and roasted asparagus

Here's an easy, inexpensive, and HEALTHY dinner idea :) This can be done with any type of fish or even chicken. Roasted asparagus is a favorite in our house, we eat it atleast once a week. They're loaded with 

nutrients, antioxidants and amino acid asparagine. 

fish fillets

1 cup almonds - any type will do, try to stay away from salted

1-2 cloves of garlic

1 egg

1tbsp water

salt & pepper, other spices

Line a baking pan with foil and preheat oven to 375. In a food processor or blender pulse a few times to crush the almonds and garlic (you dont want them too large, they wont stay on the fish, but you dont want them completely ground either). If you dont have either machines you can buy crushed almonds at the store and add minced garlic OR cursh them yourself using a large ziplock bag and a rolling pin. Whisk together egg and water. Season fish and dip into egg wash then into almond mixture. Bake for about 15-20min. 

Roasted Asparagus

Fresh Asparagus - use half the bundle if you wont eat the whole thing

a few tbsp of minced garlic

1-2 tbsp olive oil

pepper, onion powder, seasoning of your liking :)

Rinse the asparagus and place on a baking dish. Drizzle with olive oil, garlic and seasoning. Bake at 375 for about 10min. Make sure you keep an eye on them, if you cook them too long they will get mussy and stringy. You still want them to be slightly firm. 

What is clean eating?

I've just been asked to define clean eating, here is my view:

Clean eating is eating whole, unprocessed foods avoiding artificial ingredients or preservatives and hydrogenated trans-fats. Avoiding sugar and artificial sweeteners such as Splenda (Sucralose) and aspartame, and substituting them for natural sweeteners like stevia and xylitol.

Example: eating whole grains like whole wheat bread instead of white bread, brown rice instead of white rice, fresh fruit instead of concentrated juices.

Eat whole grains, legumes, complex carbs, fruits, nuts, vegetables, good fats(nuts and avocado), lean meats (if you eat meat), drink water and stick to natural ingredients.

I'll be honest, the road to clean eating can be a bumpy one. If you're used to eating out 5x a week and snaking on CRAP all day it's going to be a challenge. But i believe (and many people disagree with me) that if you want something bad enough you will do anything in your power to get it. If you're trying to lose weight and be an overall healthier happier you, then make the change! 

I don't agree with cutting out "cheats" all together. We like to "cheat" (eat out) once a week. That way you have that meal to look forward to and you work hard every other day to stick to your healthy choices. 

Protein pancakes!!!!

Pancakes are my FAVORITE breakfast food ever. I could eat them for every meal of the day. The best thing about them is how versatile they are. I like to us oat flour in my pancakes. You can buy it or make it yourself by grinding whole grain quick oats OR rolled oats in a food processor or blender. Oats are a healthy carb and are gluten free :) You can also use whole wheat pastry flour (it is less dense than regular whole wheat flour). You can do without the protein powder if you'd like.  

**sometimes they like to turn out a little dry. In that case add extra cottage cheese, banana, applesauce, or pumpkin next time**

Spinach Protein Pancakes

1/3 cup oat flour
1 tbsp coconut flour
1/2 scoop vanilla protein powder
1 cup spinach
1/4 cup cottage cheese
1 egg
2 egg whites
1 tbsp ground flax seed
1 tsp baking powder
vanilla
truvia

Banana Blueberry protein pancake

1/2 cup oat flour 
1 scoop vanilla protein powder
1 egg or two egg whites
1/4 cup almond milk or skim milk

1 tbsp cottage cheese

1 tsp baking powder
1 tbsp ground flax seed
1/2 tbsp truvia
banana
blueberry 

Mix everything except for banana and blueberries. Pour onto griddle and top with banana slices and blueberries, flip. I topped mine with greek yogurt and sugar free syrup :)

Pumpkin Pie Protein Pancake

1/2 cup oat flour

1 scoop vanilla protein powder

2 1/2 tbsp canned pumpkin

1 egg or two egg whites

1/4 of a banana (mashed)

3/4 cup almond milk or skim milk

1 tsp baking powder

1 tbsp ground flax seed

1 tbsp chopped pecans

1/2 tbsp cinnamon

1/2 tsp nutmeg

1/2 tbsp truvia

Mix all ingredients, pour onto griddle, flip. I topped mine with greek yogurt mixed with cinnamon, chopped pecans and sugar free syrup. 

Peanut Butter Cup Protein Pancake

1/2 cup oat flour

1 scoop chocolate peanut butter protein

1 tbsp PB2

1 tbsp coco powder

1 egg or two egg whites

1/4 cup almond milk or skim milk (more if needed)

1 tbsp ground flax seed

1/2 tbsp truvia

1 tsp baking powder

Mix everything well, pour onto griddle, flip. I topped mine with a mixture of greek yogurt and natural peanut butter mixed together, semi-sweet chocolate chips and a little sugar free syrup. 

Apple Pie Pancakes

(yes-way!)

3/4 cup oat flour

1/4 cup shredded apple

1 tbsp cottage cheese

1 scoop vanilla protein powder (optional)

1 egg 

ABOUT 1/4 cup almond milk or skim milk (i didn't measure it so use your best judgment) 

1/2 tbsp cinnamon

1 tbsp truvia

1 tbsp ground flax seed

1 tsp baking powder

topping -

diced apples

light agave nectar

cinnamon

Mix all of the pancake ingredients together. Place a small amount of coconut oil in a skillet and let it melt, add the batter, flip. For the topping add diced apples to a microwave safe bowl with a few table spoons of agave nectar and a decent amount of cinnamon. Microwave for about 20-30 sec or until the apples are slightly mushy. Top your pancakes with greek yogurt and apple topping. Enjoy! 

You may be asking yourself why all of these recipes include flax seed, and what is it? Well, here is a website that explains the benefits that go along with it: 

http://www.livestrong.com/article/30291-benefits-consuming-ground-flaxseed/ 

Stuffed Chicken

The possibilities are endless when it comes to stuffed chicken. Here are a few ways i do it :)

Jalapeno popper stuffed chicken

2 large boneless skinless chicken breast

1/2 package (4oz) of fat free cream cheese - softened

4 stripes of bacon cooked and chopped OR 4 tbsp jarred bacon bits

1 jalapeno - diced

1/2 cup onion - diced

1/2 cup cheddar or colby jack cheese - shredded

salt and pepper to taste

Preheat oven to 375. Cut chicken breasts in half long ways to make them thinner and pound in between plastic wrap with a meat mallet until very thin, sprinkle with salt and pepper on both sides. In a large bowl combine the cream cheese, bacon, jalapeno, onion, and cheese. Put 1/4 of the mix onto the middle of the chicken and roll them up. Secure with toothpicks. Line a baking sheet with foil and spray with cooking spray.  Bake chicken for about 20min or until fully cooked. Try dipping it in fat free ranch!

You can also dip these and egg wash and breadcrumbs for crispy chicken!

I serve mine with diced potatoes drizzled in olive oil and sprinkled with 1 packet of dry ranch dressing mix. Baked at 375 for 30min. ( i put them before i start the chicken)

Cheese & Broccoli stuffed chicken

2 boneless skinless chicken breasts

1 pkg frozen broccoli florets

1 cup shredded cheddar or colby jack cheese

1 egg

1 tbsp water

1 cup whole wheat bread crumbs

spices for breadcrumbs - parsley, garlic powder, onion powder, salt & pepper, etc

Preheat oven to 375. Cut chicken breasts in half long ways to make them thinner and pound in between plastic wrap with a meat mallet until very thin, sprinkle with salt and pepper on both sides. In a bowl combine cooked broccoli and cheese. Place 1/4 cup of broccoli cheese mix in the middle of chicken, roll and secure with toothpicks. Whisk egg and water. Dredge chicken in egg and roll into breadcrumbs. Line a baking sheet with foil and cooking spray. Cook for about 20min or until done. 

Spinach mushroom and feta stuffed chicken 

2 boneless skinless chicken breasts

fresh spinach leaves

mushrooms

1 container of feta cheese

minced garlic

onion powder, salt & pepper

olive oil

a few tbsp of whole wheat bread crumbs

Preheat oven to 375. Cut chicken breasts in half long ways to make them thinner and pound in between plastic wrap with a meat mallet until very thin. Spread with minced garlic and sprinkle with spices. in the middle of the chicken place a few spinach leaves and about once sliced mushroom and as much feta you can fit! Carefully roll the chicken and secure with toothpicks trying to keep everything inside. Line a baking dish with foil. Brush the tops of the chicken with olive oil and sprinkle with breadcrumbs. Bake for about 20 minutes.