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Clean Eating {step 1} Add in more Fruits and Veggies

The easiest first step to clean eating is to simply add in more fruit and veggies to every meal and snack. When I grocery shop I try to hit the produce section first and load up.  A good goal is to add 2 –3 veggies to every dinner meal and eat one fruit and one veggie as a snack for each member of your family.  This will immediately add in nutrients to your diet.

What about organic?

This was a question I asked myself too.

Below is a list of fruits and veggies.  One side is called the Dirty Dozen and the other is the Clean 15. This list is from a report from EWG (Environmental Working Group)

The truth is….some fruits and veggies are safer at the grocery store than others because of pesticides added.

By choosing to buy organic from the Dirty Dozen list, you are choosing a more clean product.

The Clean 15 is considered safe and clean to purchase non-organic.

If this is overwhelming for you, remember that clean eating is a lifestyle.  You don’t have to change everything overnight! 

Focus this week on simply adding in more fruits and veggies to your meals and pick one or two from the dirty dozen side to swap out to organic.

 

clean eating add in more fruits and veggies

For more tips read this ::

Naturally Wash and Prepare Fruit and Veggies

Eat more Fruits + Veggies

Clean Eating for Beginners

Baked Zucchini Chips

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Iced Vanilla Coffee Smoothee

I love a blended coffee treat but they are full of sugar and empty calories, not to mention expensive to buy everyday.  So I whipped up one at home one day with my favorite vanilla protein powder and it tasted delicious!

Super easy to make too. It will save you so much money, feels like such a treat and is good for you because it’s packed with protein.  I have one for lunch and it fills me up!

iced vanilla coffee smoothee

Iced Vanilla Coffee Smoothee ::

1 cup almond milk

1/2 tsp instant coffee

2 scoops vanilla protein powder

lots of ice

top with a couple of sprinkles of cinnamon

*blend it all together in a blender

*drink and enjoy!

protein : 24 g

fiber : 6g

bottoms up!

xoxo,

Claire

{Gluten Free} 2 Ingredient Cookies

My youngest has an intolerance to gluten.  He just does not feel well after eating too much of it so I have been slowly swapping out ingredients and experimenting with healthy recipes.  Plus, eating more clean has been a personal goal of mine for my family.  In my search, I came across a recipe for cookies with just 2 ingredients.  Really!  I’m not talking a box mix as one of them either. 

 

1. Oatmeal   { I used gluten free }

2. Banana

 

That’s it!  I found the original recipe @ The Burlap Bag.  I used the gluten free oatmeal because of my son but you can use regular too.

Here is what I did.

 

Step 1 :: Pour in 1 cup of oatmeal and peel 2 bananas.  Mash and mix with a fork.

gluten free 2 ingredient cookies

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Step 2 :: Drop spoonfuls of mix on a greased cookie sheet.  Be sure to grease or it will stick!

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Step 3 ::  Bake for 15 min at 350 degrees and then eat!

You can easily add in raisons, nuts, chocolate chips, craisons, cinnamon or whatever else you want.

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I love them!  This is a healthy, easy and yummy recipe that is definitely a keeper. 

 

If you make 12 cookies with this recipe you can eat 6 cookies and it only equals 1 banana and 1/2 cup of oatmeal.  Great snack and NO guilt!

 

Claire

For more health tips and recipes I would love to have you join us on our private community page!

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Healthy 2day

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Easy, Delicious + Healthy Freezer Meal Planning + Cooking

I have been getting a lot of emails from women and moms asking for help in organizing their homes.  We all desire our homes to run efficiently so that we have more time for family and fun, don’t we?  To be honest, I don’t really enjoy cooking.  However, I do love eating!  lol and someone has to feed the family.  So today, I am going to share with you my BIGGEST time AND money saver in the kitchen!

 Freezer Meal Planning + Cooking

Not just that, BUT easy, delicious and healthy freezer meals!

freezer meals

I love it when I plan ahead for my dinner meals.  Planning one day of the week versus every single night really helps me feel less stressed over the dreaded question from the family…”what’s for dinner?” 

I like to keep it really easy.  One night a week we usually grill burgers.  Another night we have take out pizza.  That leaves just 5 meals a week left to plan.  Any leftovers we have we usually eat for lunch OR save them all for the end of the week for a leftover dinner night.

This saves me soooo much time!  I can pull out in the morning a bag and have it thaw for dinner or dump in the crock pot.  Super easy!  There are a lot of freezer meals that you can buy at the grocery store, but doing it this way it cheaper AND healthier.  No preservatives or other yucky stuff you don’t want to feed your family.

Shopping week to week also saves me a lot of money and leaves a lot less waste.  I buy what I know we need for the meals. I also shop mainly around the perimeter of the store.  This is where the ‘real’ food is located and it really does save me money too!  I try to avoid the junk isles that are money traps and health sabotagers.

Here is how I do it:

1.  Plan dinner meals for the week ****don’t worry.  i will share mine 😉

We have pizza one night a week so I plan for 6 meals.

2.  Make the grocery list.  

I always check to see what I have on hand too so I don’t purchase something I don’t need to.

I write down everything!  I am waaaay too forgetful otherwise. Take the list with you to the store.

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3. Pick a day/time to shop and prepare.

It works best for me if I do this on the same day.  Plus it’s more time efficient. 

Plan around nap time, bed time, school, etc.

I need about 2 – 3 hours total.

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4.  Chop and assemble ingredients.

I first set any meat that needs to be pre-cooked on.

(this batch I made taco meat and shredded chicken)

Then I start chopping and dicing the veggies.

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I bagged them in portion sizes for our family of 5.

These are to add to each recipes depending on what it calls for and for extra veggies to munch on.

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Then I assembled the rest of the meals in gallon size Ziploc bags. 

I have a small freezer and this is the best solution for us in terms of space. 

[scroll down to find the recipes]

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5.  Label the meals including cooking instructions. 

Did I mention am very forgetful? In fact, I forgot to take a picture of this step!  lol

6. Freeze (or refrigerate the extra veggies) and Enjoy!

Here they are!  All 6 meals ready to go.

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Here are the recipes for my Easy, Delicious + Healthy Freezer Meals

1. Beef Stew

(serve with rolls)

3 lb chuck roast cut into chunks

6 small red potatoes quartered

1 onion sliced

4 carrots sliced

Freeze.  When ready to cook in crockpot…add

1 pkg dry onion soup mix

2 cups water

1/4 cup flour

2. Honey Lime Chicken

(serve with baked sweet potatoes + veggies)

1/2 cup honey

1/3 cup soy sauce

1/4 cup lime juice

6 chicken breast

bake at 350 for 30 min or until done

*super yummy grilled!

3.  Teriyaki Chicken

(serve with rice or noodles)

1/3 cup soy sauce

1/2 cup brown sugar

6 chicken breast

cook in crockpot, grill or bake

4.  Taco Meat for Nachos

(I like to make mine a salad)

1 lb ground beef

I use this seasoning on allrecipes

minus the salt + red pepper flakes.

5.  Shredded BBQ Chicken for Quesadillas

(yummy grilled with a little cheese)

6 chicken breast

slow cook in crock pot then shred with fork

add bbq sauce and cook 20 more min.

6.  Hamburger patties

(serve with homemade fries + veggies)

2 lb ground beef shaped into patties

place between wax paper before freezing

Here are a few of my tips…..

* I like to cut the chicken breast in half or buy tenderloins

*I usually double the batch for my family of 5 to make leftovers for lunch

*I find you don’t need to thaw if you are cooking in a crock pot.

*Asking hubby to grill totally cuts down your cooking time in the kitchen.  Shhhh….

Have you ever tried freezer cooking?  Do you do it weekly or monthly?  Do you hate not knowing what to fix for dinner too?  Try this out and let me know how it goes.  You will love that it saves you so much time and money!

claire

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Mocha Frappe Protein Smoothee

Love. Love. Love. protein smoothees! 

I drink one every morning.

This is another one of my favorites.

Enjoy.

mocha frappe protein smoothie

Mocha Frappe Protein Smoothee

6 Large Frozen Coffee Cubes
1 Cup Milk
1 scoop of Chocolate Protein
1/2 t Vanilla
2 Scoops of Stevia

Coffee AND Chocolate AND Healthy?!  Yes. Please.

A super delicious, refreshing AND healthy blended drink all rolled into one.

LOVE!

You’re Welcome

claire

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Check out my other smoothee recipes:

Pumpkin Spice

Chocolate Peanut Butter

Berry Delicious

pumpkin protein shake

Pumpkin Spice Protein Smoothee

I love fall with it’s colors and smells.  Especially pumpkin.

I drink a protein shake every morning and this is my current favorite.

Pumpkin Spice Protein Shake

  • 8 oz non-fat milk or almond milk
  • 2 tbsp canned organic pumpkin
  • ½ tsp pumpkin spice
  • Dash of vanilla extract
  • Dash of cinnamon
  • 4 – 6 ice cubes

     Blend until creamy.

YUM!

What’s your favorite thing about fall?

Claire

pumpkin spice protein shake

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Easy & Healthy Carrot Fries. Yes Carrot!

In my quest for eating more veggies, I have found some ‘new to me’ ways to eat them.  For example, remember the radish chips?  So when I found out I can make fries out of carrots, I had to try it!  These are SUPER easy (a must for me) AND even my hubby (who despises carrots) liked them.

Start out by cutting your carrots into small strips…OR be lazy like me and buy the matchstick bag.  lol

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Put them in a bowl and toss with 1-2 tablespoons of olive oil.

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Spread on a baking sheet or jelly roll.

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Bake at 400 for 20 minutes***edit (or until desired crispness) flipping halfway through the cooking time. 

These taste yummy with a bit of sea salt!

They are amazing good and so easy to make.

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*edit  bake at 400 for about 20 min.  It works better on a higher temp 😉

 

Do you like carrots?  Do you know of any other great veggie must try recipes?

Happy Eating!

Claire

get your body back


As seen here:

Healthy Living Maintenance

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Roasted Chickpeas

Otherwise known as garbanzo beans.  On my 2012 quest to eat more healthy, I decided to try some beans.  I am told they are chock full of nutrients so I did the adult thing and tried them…roasted.  Remember my crunchy crave?  It was worth a try to see if this will meet my goal AND desire at the same time, right?

I picked up two cans at the store.

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When buying food, I look at the ingredients to make sure I can read the ingredients.  Long fancy words do not mean organic. 

1.   Preheat oven to 450 degrees

2.  Drain and rinse beans

3.  Place on a baking sheet lined with parchment paper or foil

4.  Spray lightly with olive oil cooking spray

5.  Bake for 30 min

6.  Lightly coat with cooking spray again

7.  Sprinkle with sea salt (or any spice/seasoning you wish!)

roasted chickpeas

What about you?  Do you eat beans?  How do you fix them?  Have you made these before?  ?

Happy Healthy Eating,

Claire

 

Baked Zucchini Chips

One of my healthy home goals this year is to eat more veggies. 

Then I found out potato chips do not count.  Booo…..

So to satisfy my need desire for a salty crunch, I tried something new.  Baking veggies in my own oven.  I know right?!  Who knew..apparently I do not have to buy the processed junk at the store.  I can make my own and eat fresh and healthy.   Double Bonus!

Today, I baked zucchini into little delightful chips seasoned with sea salt.  YUM!

Here is the super easy recipe….

Baked Zucchini Chips

1 (or 5) zucchini

olive oil cooking spray

sea salt (or other desired seasoning)

Yep.  That’s it!

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1.   Preheat your oven to 225 degrees.

2.  Line a baking sheet with parchment paper or foil.

3.  Spray lightly with cooking spray

4.  Slice your zucchini into thin slices (about the size of a quarter)

5.  Arrange on baking sheet

6.  Spray lightly with cooking spray

7.  Sprinkle with sea salt.

8.  Bake 45 minutes, then rotate sheet and bake another 40 – 50 min. until desired crispness.

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Keep in mind they are going to shrivel and shrink after baking in the oven so you may want to cut up several zucchinis.

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These are fabulous!  Totally satisfies my salty crunch crave.  Try them and let me know how you like them.

Happy eating,

Claire

Featured on Carol’s Chatter

 


Baked Oatmeal with Personal Toppings

I found this recipe on Pinterest and decided to try it today.

You can find the recipe and directions over at sugarfreemom.com

I really like her site!  One of my boys gets tummy aches from too much gluten so I have been looking for more ideas.  Her site is full of great, healthy ideas.

Here are my baked oatmeal cups….

 

 

 

 

 

Don’t they look yummy? I am always looking for healthy snack ideas for my growing boys. Plus these could be frozen for quick on-the-go breakfasts.

You can choose the add-ins that your family likes.  I used craisons and blueberries this time. 

They turned out good for my first batch!  The boys liked them so it’s a keeper for us.  I learned a few things for the next time I make them.

1.  Mix in craisons.  I put mine on the top to bake and they did not stick.  It would work better if I had mixed it in like I did the blueberries.

2.  My boys would like them a bit sweeter so I will double the amount of stevia.

3.  The ideas for toppings and mix-ins are endless.  Chocolate chips, coconut, brown sugar, nuts, raisons,etc.

Are you on Pinterest?

(If you’d like an invitation leave me a comment  with your email address & I’ll send you one.)

You can find me on Pinterest here.

Have you ever made a recipe you found on pinterest?

Happy Baking!

Claire