4 Diet Killers

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4 Diet Killers

While there are many things that can wreck clean eating these four tend to wreck it without you realizing it.

Agave Nectar – Even though it is a “natural” sweetner agave nectar has been shown to derange liver function and promote obesity. The main reason is because it contains the highest amount of fructose. Even more than high fructose corn syrup.

Gluten Free Snacks – Today it is common to walk down any grocery store aisle and find gluten-free Oreo’s, gluten-free Pop Tarts, you name it. Just because a snack food is gluten-free doesn’t mean it is healthy.

Fat-Free – When fat is removed from a product taste is usually removed. So in order to make up for taste something else has to be added typically sugar, salt, flour, food thickeners, and other food additives. All fat is not bad and the body actually needs fat to function properly. Naturally occurring fat is what you want to eat, the man-made franken-fats are what you want to avoid.

Stevia – Many of the sweetners on the market that contain Stevia, claim that it is natural. But, in order for it to be made into a sugar it has to be processed and have other things added, like sugar alcohols. There is also evidence that artificial sweetners, which includes stevia products, contribute to obesity.

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Recipe of the Week – Grilled Zucchini and Cauliflower Skewers with Feta

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These delicious skewers make for a healthy side to accompany any meal. Give them a try!

INGREDIENTS

  • 4 large zucchini and summer squash
  • 1 head cauliflower, cut into florets
  • 8 skewers, soaked in water for 20 minutes
  • Extra-virgin olive oil, for drizzling
  • kosher salt
  • Freshly ground black pepper
  • 1/4 c. crumbled feta
  • 8 skewers, soaked in water for 20 minutes

DIRECTIONS

  • Preheat grill to medium-high. Shave zucchini and yellow squash into long strips using a Y peeler or mandolin. Skewer zucchini, yellow squash, and cauliflower. Drizzle with olive oil and season with salt and pepper.
  • Grill, turning occasionally, until vegetables are tender and slightly charred, 10 to 12 minutes.
  • Crumble with feta.

Recipe Resource: http://www.delish.com/cooking/recipe-ideas/recipes/a43682/zucchini-cauliflower-skewers-feta-recipe/

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Recipe of the Week – Blueberry Espresso Brownies

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Give these delicious paleo friendly brownies a try.

Ingredients

  • 1 Cup Coconut Cream Concentrate MELTED (and a bit leftover for drizzling)
  • 3 Eggs
  • 1/2 Cup Raw Organic Honey
  • 1/4 Cup Organic Cocoa Powder
  • 1 Tbsp Cinnamon
  • 1 Tbsp Ground Coffee
  • 2 Tsp Vanilla Extract
  • 1/2 Tsp Baking Soda
  • 1/4 Tsp Sea Salt
  • 1 Cup Blueberries

Instructions

  • Preheat your oven to 325 Degrees F
  • Place coconut cream concentrate (coconut butter), eggs, honey, cocoa powder, cinnamon, coffee, vanilla, baking soda, and sea salt together in a mixing bowl
  • Use your hand mixer or stand mixer to mix all your ingredients until well blended
  • Once ready, fold in your blueberries by hand so you don’t crush them all
  • Pour your batter into a greased 9×13 baking dish (grease with coconut oil) or into greased individual mini muffin pans like I did
  • Place in the oven and bake for approximately 30 minutes. At about 25 minutes, do the toothpick test and judge how much longer you need
  • Remove from oven, let cool
  • Once cool, use some melted Coconut Cream Concentrate and drizzle all over your brownies
  • Cut and Enjoy

Recipe Source: http://civilizedcavemancooking.com/recipes/desserts/blueberry-espresso-brownies/

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Recipe of the Week – Almond Flour Chocolate Chip Pumpkin Cookies

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Recipe of the Week – Almond Flour Chocoloate Chip Pumpkin Cookies

Indulge guilt free with these delicious Almond Flour Chocolate Chip Pumpkin Cookies.

Ingredients:

  • 1 cup blanched almond flour
  • 1 tablespoon coconut flour
  • 1 egg
  • 1 tbsp coconut oil (or grass-fed butter)
  • 1/4 cup pumpkin puree
  • 3 tablespoons raw honey or maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/8 tsp fine sea salt
  • 1/4 tsp baking soda
  • 1 teaspoon pumpkin spice, more to taste
  • 1/4 cup or more chocolate chips
  • Optional: 1/4 to 1/3 cup chopped walnuts
  • Optional: Additional pumpkin pie spice sprinkled over cookies (I recommend!)

 

Instructions:

  • Preheat oven to 350°F.
  • In a mixing bowl sift together almond flour, coconut flour, baking soda, pumpkin pie spice, and salt.
  • Add in pumpkin puree, egg, honey, oil, and vanilla. Mix to combine. Fold in chocolate chips.
  • Drop tablespoons of dough on a lined baking sheet (I cover mine with my slip at or parchment paper), and lightly flatten.
  • Bake for about 15 minutes, or until cooked through to your desired amount.
  • Let cool and serve.

 

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Recipe of the Week – Tasty Healthier Peanut Butter Cups

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This weeks recipe of the week comes from PNF Member Angie DeMaster. Thanks for sharing this great recipe for Peanut Butter Cups.

Give these a try for a healthier peanut butter and chocolate fix.

For the chocolate:

  • 1 cup dark chocolate, chopped (Endangered Species, 72%)
  • 1/4 cup coconut oil
  • 1 teaspoon vanilla extract

For the peanut butter:

  • 1/2 cup all natural peanut butter
  • 1/4 cup honey
  • 2 tablespoons coconut oil

Muffin tin and muffin tin liners, needed

Preparation:

  • Line a muffin tin with muffin liners
  • In a bowl or measuring cup, add the dark chocolate and 1/4 cup coconut oil
  • Microwave for 30-second intervals until melted, stirring each time
  • Add vanilla extract
  • Pour half of the chocolate mixture into the liners – just enough to cover the bottom of the liner. Save the other half for the top layer.
  • Freeze for 15 minutes
  • In a bowl or measuring cup, add the peanut butter, honey, and 2 tablespoons of coconut oil.
  • Microwave 15 seconds or until slightly melted and easy to pour
  • Pour evenly into the muffin tin
  • Freeze for 5 minutes
  • Pour the remaining mixture on top of peanut butter layer
  • Freeze until firm, about 1 hour
  • Store in fridge or freezer until ready to serve.

Enjoy!

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Recipe of the Week – Mason Jar Chicken Burrito

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Skip Chipotle and give this Chicken Burrito recipe a try for a healthier version.

INGREDIENTS

  • 1
tablespoon lime juice (from ½ lime)
  • 2
tablespoons olive oil
  • ¼
teaspoon cumin
  • ¼
teaspoon chili powder
  • ¼
teaspoon honey
  • ⅛
teaspoon salt
  • ¼ 
cup diced red bell pepper
  • ¼
cup fresh or frozen corn, thawed
  • ¼
cup black beans
  • ½
cup cooked brown rice
  • ½
cup cooked, shredded chicken (such as rotisserie chicken)
  • 1
cup chopped romaine lettuce
  • 2
tablespoons shredded Mexican blend cheese
  • ¼
avocado, chopped into small cubes
  • ¼
cup crumbled tortilla chips

 

DIRECTIONS

Combine the lime juice, olive oil, cumin, chili powder, honey, and salt in the bottom of 1 quart wide-mouth mason jar. Stir with a fork to combine.

Add the bell pepper and tomatoes. Top with the corn, black beans, brown rice, and chicken. Add the romaine, pressing to pack it down, then top with the cheese, avocado, and cilantro. When ready to eat, pour salad into a bowl and top with crumbled tortilla chips.

Enjoy!

 

Recipe Source: http://www.realsimple.com/food-recipes/browse-all-recipes/mason-jar-chicken-burrito-bowl

 

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Recipe of the Week – Caprese Salad in a Jar

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Prep one of these the night before and have an easy ready to eat salad tomorrow for lunch. Add some of left-over grilled chicken from last nights dinner and you a full meal.

Ingredients:

  • 2 cups of arugula
  • 1/2 cup green basil (leaves only)
  • 1/2 cup purple basil (leaves only)
  • 1/2 cup cherry tomatoes, halved
  • mini bocconcini

For the dressing:

  • 2 tbsp. olive oil
  • 1/2 tablespoon balsamic vinegar
  • a drop of honey
  • Maldon salt
  • cracked black pepper

Directions:

One ingredient at a time, layer first the arugula then the 2 basils, tomatoes, and bocconcini in 4 jars. Set open jars in the fridge to chill. Next, whisk all ingredients of the dressing together. When you’re ready to serve the salads, take the jars out of the fridge, drizzle the dressing on top of the salads, close the lids, and shake it up to mix everything together.

Recipe Source: http://chubbyvegetarian.blogspot.com/2011/06/caprese-salad-in-jar.html?m=1

 

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Recipe of the Week – Chicken Taco Salad in a Jar

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Recipe of the Week – Chicken Taco Salad in a Jar

Prep this recipe in a mason jar and have lunch pre-made for the next day.

Ingredients:

( Serves 4 )

4 whole 12-ounce mason jars

2 whole chicken breasts (grilled or poached)

1 cup black beans (canned)

1 cup corn (canned)

1 cup tomatoes (diced)

1 cup romaine lettuce (chopped)

Creamy Avocado Dressing:

1/4 cup greek yogurt

2 ounce goat cheese (crumbled)

1/4 cup fresh cilantro

1 whole lime (juiced)

1/4 teaspoon cumin

1/4 teaspoon salt

1 whole avocado

1/4 cup water

 

Directions:

  1. To make dressing: Combine greek yogurt, goat cheese, cilantro, lime juice, salt, avocado, and water in a food processor. Puree until mixture is smooth. Set aside.
  2. Using a fork, shred grilled chicken into small pieces.
  3. Assemble each mason jar in the following order:

– First (bottom) layer: 1/4 cup avocado dressing

– Second layer: 1/4 cup corn

– Third layer: 1/4 cup black beans

  • – Fourth layer: 1/4 cup diced tomatoes
  • – Fifth layer: 1/2 cup chicken
  • – Sixth (top) layer: 1/4 cup romaine lettuce
  1. Store in the refrigerator until ready to eat. When ready to serve, dump jar’s content into a bowl, toss, and enjoy!

Source: Recipe Corner original recipe, developed by editor Amanda Patton. http://www.recipecorner.com/chicken-side-salad-recipe_recipes/chicken-taco-salad-jar_recipe

 

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Recipe of the Week – Asian Noodle Jar

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Prep this recipe in a mason and have lunch pre-made for the next day.

Ingredients:

For the salad:

  • 4 ounces soba noodles
  • 1 red bell pepper, thinly sliced
  • 1 cup shelled edamame, cooked
  • 2 large carrots, peeled and shredded
  • 4 green onions, thinly sliced
  • 1/2 cup crunchy rice noodles

For the Spicy Peanut Dressing:

  • 2 tablespoons peanut butter
  • 4 teaspoons sambal oelek
  • 4 teaspoons rice vinegar
  • 4 teaspoons soy sauce
  • 1/4 cup extra virgin olive oil

1 tablespoon black sesame seeds

Directions:

  1. In large pot of boiling water, cook noodles according to package instructions. Rinse under cold water and drain.
  2. Meanwhile, make Spicy Peanut Dressing: In a small bowl, whisk together peanut butter, sambal oelek, rice vinegar and soy sauce. While whisking, slowly drizzle in oil until all oil is incorporated. Stir in sesame seeds.
  3. Divide Spicy Peanut Dressing equally among 4 pint-sized mason jars. Divide soba noodles over dressing. Layer remaining ingredients, ending with rice noodles. Top with lids and refrigerate up to 5 days. To serve, pour onto plate or bowl, stir and enjoy.

Recipe Source: http://foxeslovelemons.com/asian-noodle-salad-jars/

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Recipe of the Week – Cacio e Pepe Inverno

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Give this recipe a try for dinner this week after a workout to help your body refuel and recover.

Ingredients:
8 oz. dry spaghetti
1/2 cup freshly grated Percorino Romano, divided
1 1/2 tsp freshly ground black pepper, plus more to taste
4 cups chopped roasted vegetables (carrots, brussel sprouts, leeks) warmed
1/2 cup finely chopped parsley
1/2 lb. cooked shrimp

Directions:

1. Cook spaghetti according to package directions until al dente. Drain, reserving 1 cup of the pasta cooking water.

2. Remove drained pasta from heat and sprinkle with half the cheese and all the black pepper. Pour in 1/4 cup of reserved pasta water and toss.

3. Add vegetables, half the remaining cheese, and enough reserved pasta water to make a smooth sauce. To serve, divide among 4 bowls and sprinkle with more black pepper and remaining cheese. Add shrimp on top.

Recipe source: Men’s Health, January 2017 issue

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