Posts Tagged ‘clean food’

Crock Pot Meals

I have had a lot of clients ask for more crock pot recipes so I thought I would do a quick post on my favorites.  Crock pot meals are KEY for busy evenings and make clean eating possible.  Staples for us are homemade turkey or bison veggie chili, tri-tip, whole roasted chicken, homemade bone broth chicken soup, shredded chicken & shredded pork.  I also found a website that has a TON of Amy Approved recipes that probably have a lot more flavor than mine 🙂

  1. Turkey or Bison Veggie Chili – MY FAV!!!  I whip it up on my morning break, toss it into the crockpot on medium all day.  It makes for a warm, satisfying meal and amazing lunch leftovers!  HERE is the recipe.  This link I made it on the stove top but just throw it into your crock.
  2. Tri-tip – EASY!!!  Take a FROZEN (yes no prep!) tri-tip, rinse with water, place into your crockpot, smother with garlic, chopped onion, organic garlic salt, salt & pepper & 2 inches of water and turn on HIGH for 8-10 hours.  When you get home take out your salad (ALWAYS have a big salad & dressing made up in the fridge like THIS one).  Take out the Trader Joe’s microwaveable rice which is done in 3 minutes (I prefer you make rice on the stovetop but sometimes this is a lifesaver) and SERVE DINNER.  You can meat, LOTS of salad and about 1/4 cup rice with coconut aminos on top.
  3. Take a WHOLE chicken, take out the gizzards and place BREAST DOWN into your crockpot.  Season with minced garlic, salt, pepper, organic garlic salt and anything else you desire.  Cut an orange into wedges and squeeze 1-2 onto the chicken and stuff them inside.  Cook the chicken for 6-8 hours.  You do not need any water as it will make it’s own juices.  When you get home take out your salad (ALWAYS have a big salad & dressing made up in the fridge like THIS one).  Take out the Trader Joe’s microwaveable rice which is done in 3 minutes (I prefer you make rice on the stovetop but sometimes this is a lifesaver) and SERVE DINNER.  You can meat, LOTS of salad and about 1/4 cup rice with coconut aminos on top.  If not in the mood for salad blanch a batch of asparagus.  Boil 2 inches of water, trim the asparagus and toss them in for 3 minutes or until the water turns green.  Strain, top with a generous amount of salt and juice of a lemon.  SERVE!!!
  4. Bone broth chicken soup – after your chicken dinner take off all the leftover meat and put in glass container in fridge.  Put the bones, gizzards, skin etc BACK into the crockpot, add water almost to top, ACV (bragg’s raw), salt & pepper.  Cook overnight.  In morning strain out “junk”, put broth back into your crock pot and throw in chopped carrots, celery, onion, garlic, mushrooms (whatever you enjoy in your chicken soup – even frozen veggies are fine) & leftover chicken.  Add a tiny bit of rice.  Cook until you get home and WA-LA – you have BONE BROTH chicken soup that is amazing for your gut!!!
  5. Shredded pork or chicken.  Take frozen or fresh chicken breasts or thighs OR a whole pork and set it into crockpot with minced garlic and chopped onion.  Season with ANY organic spices.  I prefer organic garlic salt, onion powder, salt, pepper, organic cilantro etc…  Add about 2 inches of water and cook on high for 6-8 hours.  At dinner time take a fork and SHRED.  You can make lettuce wraps (romaine) topped with salsa & avocado (corn tortillas for your family) or put shredded meat on top of a salad.  The possibilities are endless and the meat makes for great lunch leftovers.

I CHALLENGE you to try all of these recipes and report back!!!  Remember that clean eating is NOT hard if you stick to the basics that you know and enjoy.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Meatballs = Clean Protein & AMAZING Leftovers!!

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I used our favorite turkey burger recipe and made a batch of meatballs for dinner tonight.  They were very moist, the perfect size (I ate 3!) & are stored away in fridge for clean lunches!!!  I paired them with a Napa cabbage salad (made a huge one so I have leftovers) with vinegar & homemade sweet potato fries (Charly’s fav!).  I also served sauerkraut on the side because I aim to get fermented foods into my body once a day.

HERE is the recipe I used for the meatballs.  It’s key to grate the onion & apple into the meat mixture.

Ingredients:
1lb organic turkey burger
1 egg
1-2 small apples grated
1/2 onion grated
3 or so garlic cloves grated (I used minced)
Handful or so of gluten free oats
Coconut aminos
Salt / pepper

Mix the ingredients in a large bowl.  Use a large scoop & make small balls in a cake pan.  Add about 1/4 inch of water, cover with tin foil & bake at 400 deg for about 1 hour.  The last ten minutes or so take off the tinfoil to brown.

Eating clean is NOT hard!!  It takes a bit of prep but when you make large portions it ensures your lunches are clean, balanced & EASY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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The perfect winter side dish 🎄🍁🎉❤️

Roasted acorn squash with a balsamic honey glaze 🎉👍🏼

It sounds fancy but it’s not at all.  Cut your squash in half & scoop out seeds.  Turn the squash so the skin is up & cut skinny slices.  Lay on baking sheet & lightly coat with avocado or coconut oil & salt.  Bake for 45-55 min at 400 deg.  About 20 minutes before squash is done take a small sauce pan and melt some honey, balsamic vinegar & salt.  Whisk until it thickens.  Once squash is done put it onto a plate & drizzle the glaze on top.  Eat it in a similar way you would ribs 😍

Ingredients:

1 acorn squash

Avocado or coconut oil

Salt

Honey 

Balsamic vinegar 

ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods 💚🌺

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I CHALLENGE you to pack your lunch for 1 full week…

I CHALLENGE you to pack your lunch for 1 full week (5 business days).  If you go to lunch with a client I understand that you will eat the restaurants food (CLEAN GF choices) but if you go with an employee etc you CAN bring your food into a restaurant or choose to eat at home or office.

Please purchase this today (If you chose not to buy the dressing holder you can use a small glass container with a lid).

The night before please prep:
*1 big green salad (make it FUN like my salad in this link)

*Whip up the dressing in above link (It lasts in fridge for DAYS)

*Make one of the folllowing:
^Bake 2 sweet potatoes & store in glass container in fridge
^Make a batch of organic white or brown rice
^Bake 1 butternut squash

*Make up a mix of canned wild Salmon (I buy mine at Costco)
Here is what I love:
1 can wild salmon, Bubbies dill pickles, organic mustard, 1/2 avocado, celery & salt/pepper
Store the salmon in a glass container.  This will be enough for 2 lunches.

*Apples – have 5 in fridge ready to go

Workday morning:
Take your LARGE mason jar & put the sweet potato (rice or butternut squash) on the bottom (about 1/2 cup), shove the rest of the jar full of salad and 1/2 of the salmon mix you pre-made the night before on top.  Put the dressing into the holder and screw the lid on.  Grab an apple and you are on your way.  At lunch time pour in your dressing, shake & ENJOY!!!!  Eat the apple with your lunch.

It basically looks like THIS, but your starch will be at the bottom.

Are you up for this challenge??  Any questions??

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Paleo Wraps – Yahoooo!

   
   
These wraps are my new obsession!!!!  I don’t ever get to eat wraps due to my gluten sensitivity so it’s like Christmas when I find something that is clean and that works for my gut!  They do not break while eating, do not need to be refrigerated and have a coconut flavor which is delicious.  WIN WIN WIN!  I found them on Amazon.com.

In my wraps today (I ate 2!)I had: leftover salmon, my avocado spread (see below for my avo dressing), garden tomato & spinach.

Avocado Spread

Amy Approved = Creating Harmony Through Fitness & Whole Foods… 

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Have Leftover Salmon?? 

  
Salmon Cakes!!!! These babies are AMAZING!!!!  I ate them with a cucumber, tomato, onion salad & steamed broccoli.  AWESOME CLEAN dinner!!! 

Ingredients:

Leftover salmon

1/2 onion grated

1 egg

Dash of coconut garlic sauce

Dash of coconut aminos 

Salt & pepper

Organic coconut oil (to fry)

Take your leftover salmon & add all of the above ingredients.  Make into patties & fry them in coconut oil on your griddle.  Flip when brown & ENJOY!!! 

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Easy Breakfast Bars!!

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Breakfast Bars Serves: 12-16 bars

Ingredients:
1 ¼ cup blanched almond flour
¼ teaspoon celtic sea salt
¼ teaspoon baking soda
¼ cup avocado oil
¼ cup raw honey
1 teaspoon vanilla extract
½ cup unsweetened shredded coconut
½ cup pumpkin seeds
½ cup sunflower seeds
¼ cup blanched slivered almonds
¼ cup raisins

 

Instructions:
 1. In a small bowl, combine almond flour, salt and baking soda
2. In a large bowl, combine avocado oil, honey and vanilla
3. Stir dry ingredients into wet
4. Mix in coconut, pumpkin seeds, sunflower seeds, almond slivers and raisins
5. Grease an 8 x 8 inch baking dish with avocado oil
6. Press the dough into the baking dish, wetting your hands with water to help pat the dough down evenly
7. Bake at 350° for 20 minutes 8. Cool bars in pan for 2 hours, then serve

Thank you Elanas Pantry for this recipe!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A NEW Brussels Sprouts Recipe – BACON!!!

This makes for an AWESOME side dish & great lunch leftovers.  And the best part is that it is something NEW!  Oh and that it has BACON in it 🙂  Everything is better with bacon!

Ingredients:
1.5 pounds Brussels sprouts
3 tablespoons melted coconut oil or ghee
Sea salt & pepper
4 slices of bacon, diced
Aged balsamic vinegar (malt free)

Instructions:
Preheat your oven to 400 degree’s F.  Trim the ends and any old outer leaves from the Brussels sprouts.  (don’t throw away the leaves – toss them into a container and keep in the fridge so you can make Brussels sprouts chips later).  Cut the sprouts in half & toss them with melted fat, salt & pepper.  Dump them on a foil lined baking sheet, making sure to keep everything in one layer.  Sprinkle the diced bacon over everything and pop the tray into the oven.  The sprouts take about 30-35 minutes to roast, so set your timer for 10 minute intervals to regularly rotate and flip the goods.  Once roasted, pour into a bowl, add salt (if needed) and drizzle some of the vinegar on top.  Toss & serve!!  This recipe also works with cauliflower & broccoli!!!

brussels

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Amy Approved Chili Dinner – Easy Crockpot Meal!!

ChiliDinner time!!!
Chili2In this photo everything is added to the crockpot but needs to simmer to merry the flavors together and cook the tomatoes.  I had the crock on medium for 4 hours.

Ingredients:
1lb ground turkey
1 red onion (mine was very large so I used 3/4)
7-8 cloves of garlic
4-6 organic carrots
1 cup dried organic lentils
1 can black beans
LOTS of tomatoes (probably 6-8)
Salt/Pepper
Dried basil (fresh is fine too)
Organic chili powder
Coconut oil

Cook your lentils first.  Boil 2 cups of water and pour in 1 cup of lentils.  Simmer for 15-20 minutes.  When done pour into crockpot.  In meantime sauté your onion, garlic & carrots in a spoonful of coconut oil.  Once soft add in your ground turkey and cook until brown.  Open your black beans and pour them into crockpot.  Add the pan of turkey, LOTS of salt, pepper & a dash or 3 of chili powder and basil.  Turn your crockpot onto medium heat and simmer for 4 hours.  I served mine with avocado & nutritional yeast on top and dipped a rice cake in for crunch.  I ate 2 bowls!  YUM!!!

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Quick EASY Lunch Idea

salmon lunch

Happy FIT Friday!!

Easy lunch – canned wild salmon (buy in bulk at Costco) mixed with organic mustard, a dab of veganaise, Bubbies dill pickle & salt / pepper. Put on a rice cake & top with avocado. You can eat 2!!!

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