Wednesday, October 27, 2010

Tomato Basil {Personal} Pizza

We eat this on nights when we would normally eat out. It's quick, easy and OH SO YUMMY! I make cheese ones for the kids, and tomato basil for Daddy and Mommy. I hope you like these as much as we do!

Makes aprox. 4 pizzas


  • Plumb Tomatoes; 2 or 3 (Sliced into rounds.)
  • Fresh Basil - chopped (We like a Tbsp or two on each pizza)
  • Whole Wheat Pita Bread
  • Olive Oil or Coconut Oil - 5 or 6 Tbsp
  • Fresh Garlic - 4 or 5 cloves
  • Low Moisture Mozzarella Cheese (Grated)
  • Optional: Grilled chicken
Preheat oven to 400 degrees.

"Sauce:" In a microwave safe bowl, poor in you choice of oil. (Maybe 2 Tbsp. per pizza.) Peal your garlic cloves. Crush them over your bowl of oil and add all the garlic to the bowl. Heat the oil in the microwave for 30-40 seconds. You just need it warm. Then remove it from the microwave and crush the garlic a little more with a fork. (You want as much flavor as possible.) I add a dash of salt and pepper at this point too. That's it! You have your sauce!

Spread the sauce on your pita bread. Add just a sprinkle of cheese. Then add your tomatoes and basil. *Again, we like a lot of basil. You decide how much you want.* (If you want a little protein in your meal, add chicken.) Then top with more cheese. Thats it!

Cook for 8 minutes. We make 4 pizzas at a time on Papered Chef baking stone. You just want the cheese golden and bubbly. Then it's done!

Monday, October 25, 2010

Crispy Chicken Bites

SERVINGS: 20-24 nuggets
COOKING TIME: 10-15 minutes

McDonald's has nothing on these delicious nuggets. The crispy almond-based coating and yummy honey-mustard sauce will make this quick-dish a family favorite in no time. For more kid-friendly, Tosca-approved meal ideas, pick up your copy of The Eat-Clean Diet for Family and Kids.
• 3 boneless, skinless chicken breasts weighing about 6 oz. / 170 g each
• 1/4 cup / 60 ml of oat bran
• 1/4 cup / 60 ml of wheat germ
• 1 Tbsp / 15 ml coarsely ground flaxseed
• 1/4 cup / 60 ml coarsely ground almonds
• 1/2 tsp / 2 1/2 ml sea salt
• 1/2 tsp / 2 1/2 ml white pepper
• Pinch garlic powder
• 1/2 cup / 120 ml water or low-sodium chicken broth
• 1 large egg white, lightly beaten
  1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with cooking spray.
  2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
  3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
  4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
  5. Place on the baking sheet. When all of your chicken has been coated and your backing sheet is full, place in the oven and bake for 10-15 minutes or until golden.

Friday Night Chili


    1 lb ground bison or turkey 1 large onion, chopped fine 3 stalks celery, chopped fine 1 carrot, peeled and grated 3 cloves of garlic, crushed 2 T EVOO 1T molasses 1 can navy beans 1 can diced tomatoes 1 can red kidney beans 3/4 c chicken stock 1 medium sweet potato, peeled, cooked and mashed 1 T chili powder


heat 1 T of oil in skillet and brown meat.

Heat remaining oil and cook garlic, onion, carrot and celery until soft.

Add meat, chili, molasses, tomatoes and beans. Add chicken stock and mashed sweet potatoes. Bring to a boil. Reduce heat and simmer for 20 minutes.

Number of Servings: 12


Eat-Clean Egg Salad

SERVINGS: 1 cup of egg salad

Egg Salad is the perfect school lunch! It’s hearty, tasty and takes no time at all to prepare. Trade the fatty, mayonnaise-laden version for this Eat-Clean recipe from my latest book, The Eat-Clean Diet for Family and Kids! Make sure to pack it in a cooler.
• 1/4 cup / 60 ml fat-free cottage cheese
• 1 Tbsp / 15 ml skim milk
• 1 tsp / 5 ml mustard
• 4 hardboiled egg whites, diced
• 1 hardboiled yolk
• 2 Tbsp / 30 ml chopped green onion
• 2 Tbsp / 30 ml chopped celery
• Dash curry powder
• 1/4 tsp / 1 ml sea salt
  1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
  2. Blend remaining ingredients except egg whites with cottage cheese mixture.
  3. Add diced egg whites to cottage cheese mixture. Mix well.

Yogurt Cheese


  • 2 Quarts low-fat plain yogurt, dairy or soy based.

Method for yogurt cheese:

  1. Place 4 layers of damp cheesecloth in a fine mesh sieve or colander. Place the colander over a bowl.

  2. Add yogurt and let it drain overnight in the refrigerator.

  3. Discard the water from the bowl.

What Next?

The result of the draining process will leave you with a soft, creamy cheese-like product. In fact, it is lower in calories than cream cheese but can be used in its place. It is also lower in lactose, highter in protein, and lower in sodium than cream cheese. The best part is that it is all nautral.

You now have a wonderful base into which you can mix just about anything, since yogurt cheese readily takes on the flavors of whatever you choose to mix it with. It is sinfully rich and makes you think you are eating something naughty – but you aren’t.

Turkey Waldorf Salad


  • ½ turkey breast, roasted and cooled, skin removed, cut into 1/2 “ cubes – aprox. 1 ½ lbs

  • 4 Ribs celery, trimmed and chopped

  • 1 cup cored and chopped red apple OR 1 cup nectarines

  • 1 bunch green onions, trimmed and chopped

  • ½ cup walnuts

  • ½ cup fresh cilantro, chopped

  • 1 cup yogurt cheese (you may need more depending on how big your turkey breast is)

  • Juice of one fresh lemon

  • Sea salt and fresh ground black pepper


    1. Place turkey, celery, apple, green onion, walnuts and cilantro in large salad bowl. Set aside.

    2. In small mixing bowl, whisk yogurt cheese with lemon juice, sea salt and pepper. Pour dressing over salad ingredients. Mix until dressing coats other ingredients. Chill.

Fabulous No Bake Protein Bars


  • 2 Cups Oats

  • 4 Scoops Protein Powder

  • 2 Tbs Ground Flaxseed

  • 1/2 Cup Natural Peanut Butter

  • 1/2 Cup Water

  • Optional: Almond Butter

  • Optional: Ground Pecans

  • Optional: Dark Chocolate Chips


  1. Mix dry ingredients together - Oats, Protein, and Flaxseed. (You can add about 1/2-1/3 of the chocolate chips to the patter at this point. Use your personal preference.)

  2. Mix in Natural Peanut Butter, then Water

  3. Mix well, will be clumpy and take awhile

  4. Line 8x8 glass pan with aluminum foil, then use your hands to pack the mix into the pan.


  5. Spread a light layer of almond butter over the top (I let mine set out a little while to be soft)

  6. Sprinkle ground pecans over the top of the almond butter.

  7. Melt about 1/3 of the (total) chocolate chips in the microwave. Using a spoon, drizzle the melted chocolate over the top of your bars.

Place into the freezer for 35 minutes
Cut into 3 sections of 3 - wrap in cling wrap and refrigerate.

Tips & Bonus Information

Ok, I totally played around with these until I found something that I preferred taste wise. I use BSN Banana Cream Protein Powder. You can use gluten free or pure whey, whatever works for you. I love the taste of banana with peanut butter, it gives it great flavor! Without the topping the nutritional value of mine (depends on your protein, etc) Calories - 192 Protein - 13.35g Sugar - 1.6g Total Fat - 8.6g Sat Fat - 1.6g

Yield: 9 Bars
Preparation Time: 5 minutes
Cooking Time: 40 minutes chill time

P.S. I got the recipe from HERE.

Sunday, October 24, 2010

Pumpkin Protein Shake

This is Planet Smoothie worthy! I am hocked on this now! Fresh and Light and can even help if you have a hunger for a treat, and much healthier!


  • 1 Cup unsweetened soy or almond milk
  • 1 scoop protein powder (vanilla)
  • 1/2 cup canned organic pumpkin
  • 1 tbsp ground flax seed
  • 1 tsp pumpkin pie spice
  • ice


Put all ingredients in the blender and enjoy.

Tuesday, October 19, 2010

Turkey Chili

This is a simple and Clean Eating worthy recipe. It also has only basic ingredients but still YUM!


  • 1.2 lbs lean ground turkey (I used 7% lean beef for the extra iron boost)
  • 2 cloves of garlic
  • 1 medium onion, diced
  • 1 can diced tomatoes, ( no salt added)
  • 1 can kidney beans
  • 1 can black beans
  • 1 tsp cayenne pepper
  • 1 tsp cumin powder
  • 2 tbsp tomato paste (optional)
  • 1-2 tbsp virgin olive oil


Brown diced onion and diced garlic in olive oil with the cayenne and cumin powders. Add turkey, brown. Drain and rinse beans. Once the turkey is looking cooked add beans, diced tomatoes, water and tomato paste for the desired taste. Simmer and serve with your choice of topping.....i used either chopped fresh spinach or broccoli, Yum!

* You can add more or less cumin, cayenne and tomato paste depending on your needs.

*Tip: I cook in my cast iron Dutch Oven, or skillet when I can. I tend to need every extra iron boost I can get and this is proven to help.

Spicy Taco Soup

Zesty soup with a little kick, perfect on a cold day. Vegetables can be added or taken away to fit personal tastes. Makes for great leftovers!


  • 1 onion (chopped)
  • 1 16 oz. bag frozen corn kernels
  • 1.5 lbs. ground turkey
  • 1 Tbs. olive oil
  • 1 15 oz. can black olives (sliced)
  • 2 cans Rotel tomatoes with green chiles (or habaneros for some extra heat)
  • 2 packs taco seasoning
  • 2.5 C. water
  • 1 pack dry ranch dressing mix (optional)
  • 1 15 oz. can black beans (do not drain)
  • 1 15 oz. can pinto beans (do not drain)


In a soup pot, brown onions in oil until tender.
Add ground turkey and cook thoroughly.
Strain excess grease (to remove more fat, run under hot water).
Add turkey, onions, and all other ingredients to pot, and let simmer for 25 minutes.

For a more flavorful soup:

Put all ingredients in a crock pot and let simmer all day.
Replace 1C. Water with chicken or vegetable broth.

Tips & Bonus Information

Per Serving: Calories: 186.2 Total Fat: 10.6 g Cholesterol: 33.7 mg Sodium: 821.1 mg Total Carbs: 12.9 g Dietary Fiber: 1.6 g Protein: 9.8 g Make it Healthier: Buy all veggies fresh! It'll add some time to the cooking process, but you cut way back on the preservatives.

Yield: 12 Servings
Preparation Time: Approximately 30 minutes (to prepare and cook)

Cilantro Lime Chicken Cacciatore

I absolutely love this chicken and I'm sure you guys will too. This is a recipe that I got from The Maker's Diet cookbook. My family LOVED it too!!


  • 2 lbs. chicken breast (slice into 1 oz cubes)
  • 1 Tbsp. minced garlic
  • 1/2 cup freshly squeezed lime juice
  • 3 Tbsp. chopped Cilantro
  • 2 Tbsp. extra virgin olive oil
  • 5 medium Roma Tomatoes
  • sea salt to taste
  • Cayenne Pepper to taste


Heat sauté pan to medium. Season chicken with cayenne peper and salt. Add olive oil, garlic, cilantro, tomatoes, and 1/4 cup of lime juice to the pan. Simmer for 2 minutes then add chicken and the rest of the lime juice. Cook on medium-high heat until chicken is cooked.

This recipe serves 4 people

Yield: 4
Preparation Time: 10-15 minutes
Cooking Time: 10 minutes

Autumn Chicken

a yummy fall dinner...


  • 5 chicken breasts
  • 1/4 c. olive oil or coconut oil
  • 1/4 c. lemon juice
  • 1/2 c. honey
  • 2 tsp. dried rosemary
  • 1 clove garlic, minced
  • 3-4 sweet potatoes, peeled and sliced


Rub chicken with a little sea salt. Place chicken breasts into a 9 by 13 pan. mix the oil, lemon juice, honey, rosemary, and garlic. Array sweet potatoes and onion around the chicken breasts and pour the liquid mixture on top. Cover with tin foil and bake at 350 until potatoes are tender and chicken is cooked through (an hour or so?) serve over brown rice