Eating Lean and Clean - Veggie Dishes

Curry Cauliflower with Lemon Pepper Kale

My love for Cauliflower and Kale has grown so much. This combination will complement any lean protein that you serve.

 Extra Virgin Olive Oil
Curry Powder
Cauliflower
Fresh Herbs

Curry Cauliflower

1 tbsp olive oil

1/2 to 1 tsp curry powder

1 medium head cauliflower, stems removed

1/4 tsp Himalayan or sea salt (to taste; optional

Steps

Preheat oven to 400 degrees; heat oil in a small skillet over medium-low heat. Add curry powder, stirring constantly, for 15 to 30 seconds or until fragrant, taking care not to burn. Remove from heat.

Combine cauliflower and curry powder in a glass baking dish. Add salt if desired; mix well. Bake, stirring gently 2-3 times, for 20-to 25 minutes or until cauliflower is tender.

Kale - Servings 2 - Prep time: 10  - Cook Time: 8 minutes

1 pound of Kale, washed center stalks removed, and chopped

1 tbsp Lemon Pepper Seasoning

1/4 cup fresh lemon juice (about 1 lemon)

1 tbsp lemon zest

2 tbsp extra virgin olive oil

Salt and pepper to taste

Steps

Bring a cup of water in a medium saucepan over high heat to a rolling boil.

Add Kale, cover it, and steam it for about 3-5 minutes or until it is tender and bright green. Remove from heat; let stand for about 2-3 minutes.

Drain Kale and place in a large bowl. Add lemon pepper seasoning, lemon juice, and olive oil. Toss gently, season with salt and pepper to taste, and garnish with lemon zest.

Roasted Asparagus With Lemon

Family Fun & Healthy Recipe #1 

Roasted Asparagus with Lemon & Fresh Grated Parmesan Cheese 

Ingredients

2 pounds Asparagus

Juice of 1/2 Lemon

Zest of 1/2 Lemon (about 1 tbsp)

2 Cloves Garlic (minced)

1/3 cup fresh grated Parmesan

2 tsp Olive Oil

Salt and pepper to taste

Step 1

Pre-heat oven 400 ° and wash asparagus and let drain. 

Step 2

Prep asparagus - Place the asparagus on your cutting board and cut the tough woody portion off.   The stem thickness indicates the age of the asparagus, thicker stems coming from older plants.  The stalks are thicker and can be a little woody then the small stalks.  The bottom portion of asparagus often contains sand and dirt, so thorough cleaning is advised before cooking.

 Step 3

Line your baking sheet with aluminum foil for easy clean up.  Add olive oil to the pan then add your asparagus, minced garlic, and season with salt and pepper to taste.  Then toss asparagus and make sure all the stalks are cover. Now add lemon juice and zest.  Place in oven and let roast for about 10 - 12 minutes.

Step 4

Serve asparagus - Remove oven and place on serving plate while they nice and hot, sprinkle grated parmesan cheese.  Love my asparagus roasted this way because they are full of flavor.

Eating Lean and Clean - Do you Love Clean Food

Eat Cleaner Products

Do you love clean food?

The first step to cleaner, longer lasting food is to "Eat Cleaner".

99% more effective than washing veggies and fruit with water alone.

Safe, all natural - Made in USA

Eat Cleaner Fruit and Vegetable Wash

 

 

Eating Lean and Clean 2013 - Recipe # 2

Confetti Cabbage

 Taking Cabbage from " Salt Pork and  Fat Back " to crisp,  full of flavor and with lots of veggies that complement each other.  Here is a healthy choice.
 

Ingredients

• 2 pounds cabbage, shredded
• 1 red, green, and yellow bell pepper, sliced
• 3 carrots, cut in ribbons or julienne
• 1 1/2 cups of chicken broth, low sodium
• 4 cloves garlic minced
• 1 small onion diced
• 1 green or red chili pepper, diced

 Preparation

1.   Wash cabbage and slice very thin so that it will cook evenly.

2.   In large pan, add chicken broth, garlic, and onions and bring to a boil. (about 2 -3 minutes)

3.   Then add cabbage, peppers, and carrots and add salt and pepper to taste. Let simmer for about 5 -10 minutes or until tender, (do not over cook).  At this point I cut the burner off and cover to finish the cooking process.

4.   Serve with a little apple cider vinegar.

Eating Lean and Clean 2013 - Recipe #1

Spicy Roasted Sweet Potatoes 

Candied Sweet Potatoes is a family recipe that I needed to make healthier.  I took away the sugar and butter that made up the heavy syrup and substituted with Agave Nectar and Olive Oil.  When you roast the sweet potatoes in the oven lightly coated with olive oil and agave nectar with a little chili powder you will get caramelized potatoes with a little hit of spice.  You can also add fresh herbs that will take it to another level. 

Serving Size : 4 - 6            Prep Time:  15              Cook Time: 40 - 45 minutes

Ingredients

·       2 ½  pounds sweet potatoes peeled and cut into chunks

·       2      tablespoons extra-virgin olive oil

·       2      tablespoons agave nectar ( substitute for agave nectar is “Pure Maple Syrup”)

·       1      tablespoon of fresh squeeze lime juice

·       4     cloves garlic (minced)

·       1      tablespoon fresh grated ginger

·       1      teaspoon cinnamon

·       1      teaspoon chili powder

·       1      teaspoon nutmeg

·       ½     teaspoon all spice

·       ½    cup fresh scallions (chopped for garnish)

Directions

1. Preheat oven to 425 degrees.  Spray cooking spray lightly on a large foil-line baking sheet.
2. In a large bowl, combine olive oil, agave nectar, lime juice, garlic fresh ginger and spices. Then add sweet potatoes; toss and coat well.
3. Place season sweet potatoes on to baking pan and spread them out into a single layer, so that they can roast evenly. 
4. Roast sweet potatoes in oven, stirring occasionally, for about  40 - 45 minutes or until they are golden brown, tender, and caramelized.  Remove from oven and season with a little salt and pepper to taste, if desired. Then place in serving dish and granish with fresh  scallions.
   

Note about agave nectar

Use ½ to 2/3 cup Agave Nectar = 1 cup of regular sugar. 

Wholesome Sweeteners Organic Blue Agave is a natural sweetener extracted from the core of the Blue Agave plant.

• Sweet, mild nectar is 25% sweeter than sugar (so more is less!)
• A perfect multi-purpose sweetener for beverages, fresh fruit and general table-top use
• Glycemic index of 39 or less; Natural sweetness without the blood sugar spike
• Blue Agave is non-crystallizing and quick dissolving. 

Blue Agave has a bright sweetness that quickly dissipates, perfect in baked goods, fresh fruit and smoothies, salad dressings and savory sauces. 


Cooking tips:

• Use as a one-for-one replacement for sugar, then adjusts to your own personal taste. Some chefs prefer to use 75% as much Blue Agave nectar as they would sugar in a recipe, but others prefer a straight 1:1 replacement.
• Reduce the other liquids in a recipe by up to 30%.
• Cook lower and slower: reduce your baking temperature by about 25 degrees and bake for a little longer.

 

 

Casual Sunday Dinner @ CW's

Menu 

Stuff Chicken Breast wrapped with bacon and Port Wine Barbecue Sauce

Fresh Turnip Greens and Turnip Roots

Herb and Garlic Pearl Couscous

Herb and Garlic Pearl Couscous

Fresh Turnip Greens and Turnips

Stuff Chicken Breast wrapped in Bacon with Port Wine Barbecue Sauce

Chicken Breast stuffed with Herb Dressing