Moroccan Vegetarian Chickpeas, butternut squash, sweet potato, peppers, onion, garlic, coconut milk, raisins, almond butter and Moroccan spices on brown rice. Suggestions: Squeeze a lime, fresh cilantro and Greek yogurt on top!
Spaghetti Primavera Zucchini, peppers, onion, garlic, carrots, butternut squash, eggplant, tomatoes with whole wheat pasta. Suggestions: add a Caesar salad and garlic toast top your spaghetti primavera with parmesan cheese! Bella!
Chicken Cacciatore Baked chicken breasts, peppers, mushrooms, onion, garlic, tomatoes and spice on whole wheat pasta. Suggestions: Top with parmesan cheese mozzarella cheese then bake in oven until bubbly! Chicken Parmigiana Chicken breast baked with marinara and cheeses on whole wheat pasta. Suggestions:Mista salad in a balsamic vinaigrette.
Chicken Budabing Baked chicken, black beans, tomatoes, shredded carrots, peppers, roasted corn, beets, avocado, quinoa with a yogurt cilantro dressing. Suggestions: Add lettuce and mix squeeze of lemon
Citrus Chicken Chicken breast baked in oven with marinade of orange, lemon, garlic, ginger, onion and spice with brown rice, garden beans and a citrus glaze. Suggestions: Add a garden salad with ginger vinaigrette. done and done!
Chicken & Cauliflower Curry Chicken, cauliflower, mango, peppers, onion, garlic, coconut milk, spices and with brown rice. Suggestions:Warmed naan bread and a little mango chutney!!
Smoke’n Turkey Chili Variety of beans, peppers, corn, garlic, onion, tomatoes and Spice. Suggestions: Serve alone or on top of lettuce then add fresh tomatoes, avocado, sour cream, cheese! Delicious!
Cuban Tukey with Rice & Beans Ground turkey, peppers, black beans, brown rice, onion, garlic, spices and tomatoes. Suggestions: Squeeze a lime!
Turkey Cabbage Un-rolls Ground turkey, onions, garlic, shredded cabbage, brown rice and our marinara sauce. Suggestions: Add sauerkraut and top with a spoonful of sour cream!
Taco Tabu Ground beef, tomatoes, red onions, peppers, black beans, corn, shredded cabbage, cilantro sauce, feta cheese and jalapeno peppers. Suggestions: Spread on one half of tortilla shell fold and cook in brown both sides, top with salsa, sour cream or guacamole.
Asian Beef and Broccoli Beef marinated, sautéed broccoli, onions and peppers served on brown rice. Suggestions: Miso Soup
Each meal is made with love and care in an approved Kitchen ~ $10.50 per Meal Order 10 or more $9.00 per Meal Dietary concerns can be tailored to YOUR needs. Allergies? Gluten Free? Larger portion sizes are available upon request. Fresh Salads will be available soon!! Home delivery! Weekly food plans can be arranged. We are your designers of delicious, healthy, convenient meals.
What is clean eating? With all the confusion in our world it is really hard to know what is good to eat and what is not. The rule is do better than you have been doing. Eat food that Rots! A plant based diet is the best! With fresh fruits, vegetables and grains you can help heal your body. Clean eating is eating foods that are real. Read the packaged foods and if there are more than 5 items on the list don’t eat it. If you cannot understand the word or pronounce it then don’t eat it.
There seems to be a lot of NO's but when you look at it again there are a lot of YES'S with choices
No Alcohol, No Preservatives, No Additives, No Artificial Flavorings, No Sugar, Nothing white, No Trans Fats, No Caffeine, No Nicotine
Why no Alcohol? Alcohol is loaded with sugar
What are Trans Fats? Common name is unsaturated fat, monounsaturated fat. Harmful trans fats are man made "Hydrogenated" by adding hydrogen to vegetable oil, which makes it stay fresh longer, but harder to digest.
Look for words on the labels of foods that say "Partially hydrogenated" vegetable oil is a trans fat, not a good choice,commonly found in packaged baked goods, crackers, cookies, cakes etc. Trans fats increase the "Bad" cholesterol LDL and decrease beneficial"Good" cholesterol HDL.
When labeled Zero Trans Fats is means the food in question contains less than .5 grams of trans fats per serving.
A diet high in LDH cholesterol with low in HDL increased your risk of heart disease.
Seems a little harsh but if your way of life or choices are 80% of the time perfect and 20% of the less than perfect than you are constantly making better choices.
No Preservatives what are preservatives anyway? Preservers are added to our food to prolong the shelf life. There are so many, to name a few, Sodium benzoate, Potassium nitrate, Potassium sorbate, propionic acid, Potassium benzoate. Monosodium Glutamate
Oils and Fats ~ Organic first cold pressed extra virgin olive oil has great flavor and is good for cold preparations as it will not break down.
Coconut ~ Coconut oil again Organic pure virgin coconut oil, is great for cooking foods at a high temperature, you can read on the internet that many people including Dr. Oz is claiming the benefits of the Coconut. I use it for cooking and I use a little bit on my lip.
When you look at diets and why diets fail it usually that you have no choices and really who want to live so restricted! Here is a way for you to take control of your health and your life by making better choices.
There are so many things that you can eat, so let’s concentrate on those. Fruits Apples ~ 3 g fiber and considered contain antioxidant Bananas ~ 3 g fiber and good source of B6, potassium and folate Blackberry's ~ rich in antioxidants and 4 g fiber Blueberry ~ ranked # 1 in rich with antioxidants use them year round they freeze very well great in smoothies Cantaloupe ~ good source of Vitamin A, Folate and Potassium high in antioxidant Beta-carotene Cherry ~rich in antioxidants check out some health benefits Cranberry ~ fiber and antioxidants and cranberries are antibacterial Fig ~ (dried) source of potassium, calcium and ironGoji berry ~ Vitamin A and rich in antioxidants Grapes ~ an antioxidant Grapefruit ~ (pink) good fiber and Vitamin A Kiwifruit ~ Vitamins C and E and Magnesium and Potassium Mango ~ Vitamins A and E high in antioxidants Lutein and zeaxanthin Orange ~ Vitamin C, folate and potassium Papayas ~ Folate, Vitamins A and C Peach ~ Fiber and Vitamin A Pear ~ Good Source of fiber Pineapple ~ Good source of Fiber and an natural enzyme called bromelain Pomegranate~ Vitamin A and Potassium, antioxidants Prune ~ Vitamin A Raspberry ~ fiber as well as folate and magnesium good antioxidant Strawberry ~ Fiber and Vitamin C as well as antioxidant Tomato ~ Vitamin A, Folate and Potassium, lycopene Watermelon ~ Vitamin A
Antioxidants are powerful substances that can protect us against harmful effects of free radicals and as you can see fruit is packed with antioxidants!
Vegetables; look at your vegetables and try to purchase the best you can afford. Eat your Vegetables like mom used to say, and yes the benefits to eating your vegetables are great! Dark green and red vegetables high in antioxidants, help you feel full
Produce department Blues!!
The PLU Codes: GMO is five digits and starts with a 8. Organic is five digits and starts with a 9. Conventionally grown is four digits and starts with a 4.
This will help you determine if the fruit or vegetable has been organically grown or produced with chemical fertilizers, herbicides, fungicides or pesticides.
You see a lot of lists, Lists of dirty foods or foods that have a higher contamination level. Some of theses are as follows:
Dirty Foods that you should be concerned about and buy organic are; apples, celery, strawberries, peaches, spinach, nectarines, grapes, sweet bell peppers, potatoes, blueberries, lettuce, kale, collard greens, coffee, chocolate, when purchasing meat buy organically if you can as chemicals are stored in the fat of the animal look at Bison but most of all look at where the foods are coming from. Buy local from someone you trust.
Clean Foods that the producer does not use a lot of pesticides or chemical are; Onions, sweet corn, pineapple, avocado, asparagus, sweet peas, mangos, eggplant, cantaloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruit and mushrooms.
Nuts are known for being high in fiber, protein, healthy fats, and a variety of vitamins and minerals. Just munch a handful of nuts a day, and you will be doing more than good to keep yourself healthy and stay fit.
Cashews nuts are very rich source of essential minerals.
Almonds are among the richest sources of health-benefiting nutrients essential for optimum health.
Walnuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.
Brazil nuts are also a very good source of vitamin-E.
Peanuts are one of the crops that are susceptible to fungal (mold) infection, not a suggested nut.
Grains? I am still doing research on grains, it do not eat them and from what I know they cause more harm than good to the body.
Seeds ~ Quinoa is a seed great protein and is an excellent source of minerals, Sunflower seeds are incredibly rich sources of many essential minerals. pumpkin seeds Pumpkin seeds offer powerful anti-inflammatory properties, sesame seed, chia, flax and hemp all good choices
Beans, peas or another name is legumes are among the best protein sources.
Lentil ~ colors range from yellow to red-orange to green, brown and black and vary in size, lentils are high in protein, and sprouted lentils contain sufficient levels of all essential amino acids.
Rice ~ is a good source of protein for good health, should be combined with other sources of protein, such as nuts, seeds, beans, fish, or meat. I like Sprouted brown rice. Stick with the brown rice and organic moderation is the best precaution on everything and anything. New Study indicates that rice has high amounts or arsenic, always wash the rice and use extra water instead of the right amount and rice when cooked.
Meats ~ Growing scientific evidence highlights the dangers of exposing people to hormones. Hormone residues in meat and meat products can disrupt the natural "endocrine equilibrium" (hormone balance) which exists within everyone's body. Any disruption of this equilibrium can result in multiple biological effects with potentially harmful consequences for human health. The EC audit concluded that in view of the intrinsic properties of hormones and recent scientific findings, Canadian meat consumers are exposed to unnecessary risk from the intake of hormone residues.
Pork should be avoided. Ham and bacon are NOT part of a clean eating meal plan.
Fish ~ most fish is considered clean but I would look at the sustainability.
David Suzuki’s sustainable seafood guide Cod caught in Alaska Dungeness crab trap caught in Canada, California, Oregon and Washington Clams farmed worldwide, or wild soft shell clams from the U.S.
Atlantic Sea Bass, Arctic Char, Soft Shell, Dungeness, King, Rock Snow Blue Crabs Greenland, Atlantic, California and Pacific Halibut Lake trout, Lake Whitefish, Atlantic, American, Lobster, Sockeye salmon, See Ocean Wise for more alternatives.
Poultry ~ Chicken or Turkey, boneless, skinless is the best if you eat meat do not eat any other parts and if possible purchase organic, which is always a better way to go.
Duck or Goose this is a very fatty bird and not recommended.
Beef ~ choose the leanest cuts of beef and organic again if you can forgo the beef but want the taste try bison or venison which are much healthier for you and similar in flavor.
What to look for in the Grocery Store and to be part of your Pantry
Look for the Organic sections, most stores are offering an organic section.look for fresh shop on the outskirts of the store!
If it does not look like something you recognize then do not waste your money! People say that it is expensive to eat clean it is more expensive to have cancer.
Think of all the good things like Fresh Fruit if you can't always get fresh fruit than buy frozen. If you can't buy organic than buy conventional try not to buy GMO genetically modified foods, always try to do better than you did before.