Tosca Reno suggests eating six small meals a day that consist of a lean protein and a complex carbohydrate. In my mind, this meant skinny meat with bread. Yep, clueless. To make matters worse, she expands carbohydrates into starchy and non starchy and we need less starchy than others! Gah! I started to freak. But, after learning the benefits linked to pairing protein with carbohydrates, I decided to figure out what foods fall under the lean protein and the complex carbohydrate categories.Thankfully, her book The Clean Eating Diet Recharged made it pretty easy to understand. (No freaking out necessary!)
I took what I learned and created a chart to make meal planning a breeze. (Note: The following chart does not contain all the foods that fall into the protein/ carbohydrate category. Also, I am no expert! Please check out Tosca's book for more information.) To use this chart, simply choose a protein and then a complex carb. to enjoy with it from either the second or third column! Happy meal planning!
6 Meals Explained
Previous post: Clean eating beverages.
Next post: Clean eating desserts.
Search For Recipe or Ingredient
Tuesday, January 1, 2013
Portion Control While Eating Clean
Relevant Clean Eating Rules:
Also, I found this chart to be helpful: (source unknown)
- Eat within proper portion sizes.
- Eat fruits, vegetables and lean protein in six small meals throughout the day
Tosca Reno herself explains portion sizes in this youtube video.
Also, I found this chart to be helpful: (source unknown)
The do's and don'ts to clean eating
The rules of clean eating are clearly spelled out, but let's get specific!
Do:
1. Six small meals a day
2. Drink half our body weight in ounces daily
3. Eat within portion sizes.
4. 3 ingredients maximum on food labels.
5. Limit saturated fats
6. Buy organic, when possible.
7. Consume healthy fats
8. Plan ahead, take clean snacks to go!
Don’t:
1. Eat
before bed time
2. Eat at fast
food restaurants
3. Sugar
4. Preservatives
5.
Artificial colorings
6.
Processed food
7. Carbon
foot print
8. “Fake
foods” i.e. high calories, low nutrition
My personal cheats:
Sour cream, corn tortillas, and rice chex may have more than 3 ingredients on their food label, but as I don't know how to make sour cream we're keeping it in the fridge. Also, being a celliac (unable to eat wheat/ gluten) we can't purchase the clean eating approved wheat bread or bread crumbs. So, as a substitution we're going to keep buying corn tortillas for wraps, fajitas, tacos, and quesadillas. We'll keep buying rice chex because they work so well as gluten free bread crumbs in recipes, but are a whole lot more affordable than actual GF crumbs!
Sour cream, corn tortillas, and rice chex may have more than 3 ingredients on their food label, but as I don't know how to make sour cream we're keeping it in the fridge. Also, being a celliac (unable to eat wheat/ gluten) we can't purchase the clean eating approved wheat bread or bread crumbs. So, as a substitution we're going to keep buying corn tortillas for wraps, fajitas, tacos, and quesadillas. We'll keep buying rice chex because they work so well as gluten free bread crumbs in recipes, but are a whole lot more affordable than actual GF crumbs!
Saturday, October 13, 2012
Cinnamon Coffee Cake
Kathy over at Your Gluten Free Kitchen. com posted this recipe for a gluten free cinnamon coffee cake. (Not going gluten free? Just use your favorite all purpose flour in the recipe.) We had it for breakfast this morning, and decided it's a keeper! Our kitchen smelled wonderful! I am so glad I came across this recipe on Pinterest!
1 1/2 cups gluten free flour; with xanthan gum in it, like my GF flour blend. (See right side bar.)
4 1/2 tsp. Saf instant yeast or a rapid rise yeast (equals two envelopes)
1/4 cup sugar
1/4 tsp. salt
1/2 tsp. baking powder
1/2 tsp. cinnamon
2/3 cup milk – warm to 120 degrees (use your microwave)
1 egg
For the cinnamon goodness:
3 Tbsp. butter, softened
1/2 cup brown sugar
1 1/2 tsp. cinnamon
Sugar glaze:
1 cup powdered sugar
1 to 4 Tbsp. milk
1 Tbsp. butter, melted
1/2 tsp. vanilla
"Whisk all the dry coffee cake ingredients together in a large bowl. Add the egg and milk. Beat with hand mixer. Should look like thick pound cake batter. Pour into an 8×8 baking pan or a 9" pie plate sprayed with non-stick cooking spray. Set aside and let rest for 10 minutes. Meanwhile, let's make the cinnamon goodness.
Mix together the butter, brown sugar and cinnamon in a large cereal bowl or 4 cup measuring cup. You can use a fork to squish the butter into the brown sugar until it forms clumps. After the 10 minute rest is up, sprinkle the top with the cinnamon butter clumps. Push a few down with your fingers into the dough.
Now, place the baking pan or pie dish in a COLD OVEN (no preheating here!). Set it for 350 degrees and bake for 25 to 35 minutes or until a toothpick poked into the center comes out clean. Remember, NO preheating. Placing this is in a cold oven allows it to rise with the increase in heat in the oven. It really does work. Not only does it save you time, it saves energy too. No wasting 10 minutes worth of energy to get the oven up to temp. Nifty huh?
When your coffee cake is done, let it cool for 10 to 15 minutes. Cover with the sugar glaze. Combine all the glaze ingredients and beat with a hand mixer until smooth and yummy. Pour over your coffee cake, slice and eat right away.
To make dairy free: just replace the butter with either dairy free margarine or use butter flavored shortening like Spectrum Naturals. Use dairy free milk (like coconut milk or rice milk or almond milk or a dairy free coffee creamer would be good here!)
Makes 8 to 9 servings depending on how big they are and who gets to them first!" -Kathy
 |
| Source. |
4 1/2 tsp. Saf instant yeast or a rapid rise yeast (equals two envelopes)
1/4 cup sugar
1/4 tsp. salt
1/2 tsp. baking powder
1/2 tsp. cinnamon
2/3 cup milk – warm to 120 degrees (use your microwave)
1 egg
For the cinnamon goodness:
3 Tbsp. butter, softened
1/2 cup brown sugar
1 1/2 tsp. cinnamon
Sugar glaze:
1 cup powdered sugar
1 to 4 Tbsp. milk
1 Tbsp. butter, melted
1/2 tsp. vanilla
"Whisk all the dry coffee cake ingredients together in a large bowl. Add the egg and milk. Beat with hand mixer. Should look like thick pound cake batter. Pour into an 8×8 baking pan or a 9" pie plate sprayed with non-stick cooking spray. Set aside and let rest for 10 minutes. Meanwhile, let's make the cinnamon goodness.
Mix together the butter, brown sugar and cinnamon in a large cereal bowl or 4 cup measuring cup. You can use a fork to squish the butter into the brown sugar until it forms clumps. After the 10 minute rest is up, sprinkle the top with the cinnamon butter clumps. Push a few down with your fingers into the dough.
Now, place the baking pan or pie dish in a COLD OVEN (no preheating here!). Set it for 350 degrees and bake for 25 to 35 minutes or until a toothpick poked into the center comes out clean. Remember, NO preheating. Placing this is in a cold oven allows it to rise with the increase in heat in the oven. It really does work. Not only does it save you time, it saves energy too. No wasting 10 minutes worth of energy to get the oven up to temp. Nifty huh?
When your coffee cake is done, let it cool for 10 to 15 minutes. Cover with the sugar glaze. Combine all the glaze ingredients and beat with a hand mixer until smooth and yummy. Pour over your coffee cake, slice and eat right away.
To make dairy free: just replace the butter with either dairy free margarine or use butter flavored shortening like Spectrum Naturals. Use dairy free milk (like coconut milk or rice milk or almond milk or a dairy free coffee creamer would be good here!)
Makes 8 to 9 servings depending on how big they are and who gets to them first!" -Kathy
Monday, October 1, 2012
Shredded Chicken Black Bean Enchiladas
1 quart sized bag cooked, shredded chicken (I always keep these stocked up in my freezer.)
2 oz cream cheese
1/2 can black beans, drained
1 can chopped green chilies
1 cup shredded cheddar cheese
Combine the above and spoon into corn tortillas.
Roll up the tortillas and arrange in a baking pan, seam side down.
In a seperate bowl, combine red salsa and sour cream with a 2:1 ratio. Spread sauce over enchiladas. Cover pan with plastic wrap. Freeze for later use.
To prepare: Pull from freezer and allow to thaw. Remove plastic wrap and cover with foil. Bake at 350 for 30 minutes. Remove foil, top with shredded cheese and return to the oven until cheese is melted.
Serve with rice and fresh toppings. (Lettuce, tomato, black olives...)
2 oz cream cheese
1/2 can black beans, drained
1 can chopped green chilies
1 cup shredded cheddar cheese
Combine the above and spoon into corn tortillas.
Roll up the tortillas and arrange in a baking pan, seam side down.
In a seperate bowl, combine red salsa and sour cream with a 2:1 ratio. Spread sauce over enchiladas. Cover pan with plastic wrap. Freeze for later use.
To prepare: Pull from freezer and allow to thaw. Remove plastic wrap and cover with foil. Bake at 350 for 30 minutes. Remove foil, top with shredded cheese and return to the oven until cheese is melted.
Serve with rice and fresh toppings. (Lettuce, tomato, black olives...)
Teriyaki Chicken Freezer Meal
Recipe adapted from Ring Around the Rosies
Medium bag of carrots
1/2 red onion cut into large chunks
4 garlic cloves, minced
1 can water chestnuts, drained
1 large can of pineapple, undrained
1 large can of pineapple, drained
4 chicken breasts
1 cup teriyaki sauce
Split the recipe between two bags, seal, mix, lay flat and freeze.
I suggest doubling the recipe and having two meals ready to go just waiting in the freezer!
To prepare: pull two teriyaki chicken meal bags out of the freezer. Let thaw until able to empty contents into crock pot. Add an additional 1/4 cup of teriyaki sauce. Cook on low for 6 hours.
Serve over rice and with a bag of frozen stir fry vegetables, prepared.
Medium bag of carrots
1/2 red onion cut into large chunks
4 garlic cloves, minced
1 can water chestnuts, drained
1 large can of pineapple, undrained
1 large can of pineapple, drained
4 chicken breasts
1 cup teriyaki sauce
Split the recipe between two bags, seal, mix, lay flat and freeze.
I suggest doubling the recipe and having two meals ready to go just waiting in the freezer!
To prepare: pull two teriyaki chicken meal bags out of the freezer. Let thaw until able to empty contents into crock pot. Add an additional 1/4 cup of teriyaki sauce. Cook on low for 6 hours.
Serve over rice and with a bag of frozen stir fry vegetables, prepared.
Baked Tilapia
Arrange desired number of tilapia fillets on a lightly greased, foil lined, baking sheet.
Drizzle with olive oil and season as desired. Salt and pepper. Chipotle. Cajun. Lemon pepper...
Bake at 350 degrees for about 20 minutes.
Serve with rice, your choice of beans, and fresh lemon or lime wedges.
Drizzle with olive oil and season as desired. Salt and pepper. Chipotle. Cajun. Lemon pepper...
Bake at 350 degrees for about 20 minutes.
Serve with rice, your choice of beans, and fresh lemon or lime wedges.
Subscribe to:
Posts (Atom)