Falafel Pita Pockets with Dill-icious Yogurt DipPER SERVING
WITH PITA (1 pita pocket with 3 falafel balls and 3 tbsp. dip):
PITA FREE (wrapped in lettuce, over a salad, or straight from a plate! 3 falafel balls and 3 tbsp. dip):
For Falafel Pockets: - 2 1/2 whole-wheat or high-fiber pitas - One 15-oz. can chickpeas, well drained - 1 onion, very finely chopped - 1/4 cup whole-wheat flour - 3 tbsp. finely chopped fresh parsley - 1 1/2 tbsp. chopped garlic - 1 tbsp. chopped fresh cilantro - 1/2 tbsp. ground cumin - 3/4 tsp. salt - 1/2 tsp. baking powder - 1/4 tsp. lemon juice - 1/8 tsp. paprika, or more to taste - black pepper, to taste - Two 2-second sprays olive oil nonstick spray
For Tzatziki Dip: - 6 oz. plain fat-free yogurt - 1 Persian cucumber, peeled and chopped (or another small cucumber, peeled, deseeded, and chopped) - 1 tsp. dried dill - 3/4 tsp. crushed garlic - 1/4 tsp. salt - black pepper, to tasteDirections: Preheat oven to 375 degrees. Place all ingredients for falafel (except for the pitas and nonstick spray) in a large bowl, and give them a good stir. Using a potato masher, mash well. Mixture should remain slightly chunky, not smooth. Spray a baking sheet thoroughly with a 2-second spray of olive oil nonstick spray. One at a time, take spoonfuls of mixture in your hands and form 15 balls, each about the size of a ping pong ball, and gently place them on the baking sheet. Spray the top of each ball with olive oil nonstick spray, for a total of about a 2-second spray. Bake in the oven for 15 minutes. Meanwhile, combine all ingredients for dip in a blender or food processor, and pulse until just blended. Season to taste with black pepper and refrigerate until ready to serve. Remove baking sheet from the oven, and carefully turn each ball over, gently reshaping if the bottoms have flattened. Return to the oven and bake for an additional 10 - 15 minutes, until golden brown and slightly crispy. Allow to cool and set for at least 5 minutes. Cut the whole pitas into halves, toast or warm all pita halves slightly, and then fill each with three falafel balls and 3 tbsp. dip. Enjoy! MAKES 5 SERVINGS Recipe from: http://www.hungry-girl.com/newsletters/raw/1225
Lime Butter Salmon with Cilantro Lime Cauliflower Rice
For the Fish:
- 2 tablespoons unsalted light butter
- 2 small limes, + 1 small lime for serving
- Kosher salt and black pepper
- 2 salmon filets
For the Rice:
- 1 small head cauliflower, chopped
- 1 handful cilantro, chopped
- 1/2 small lime
- Kosher salt and black pepper
1. Add the butter and the juice of two small limes to a small saucepan. Heat over low heat until melted.
2. Add the cauliflower to a pot, and steam until just cooked, approximately 5 minutes. Drain and keep warm in the covered pan.
3. Heat a non-stick saute pan over medium heat. Season both sides of each salmon filet with salt and pepper. Gently pour some of the lime butter over each side of the salmon, patting with your fingers, and then place the salmon in the pan. Cook for approximately 4-5 minutes per side, until the fish is cooked through and crispy on the edges.
3. While the salmon is cooking, use your ricing attachment on your food processor to grate the cauliflower. Add the cilantro, the juice of 1/2 lime, and some salt and pepper to the rice. Stir to combine.
4. Serve the cauliflower rice topped with the salmon. Drizzle a bit of any remaining lime butter over the salmon. Serve each plate with 1/2 lime to squeeze over the entire meal, if desired. The extra lime juice is highly recommended, because it really takes the lime flavor in this meal over the top!
Note: If you don’t have a food processer, use a grater or chop with a knife! To cut even more calories, just steam or bake your salmon and don’t use any butter.
Nutrition info for cauliflower: for one small head with a 4” diameter, you get 66 calories, 0.3g fat, 14g carbs, 5.2g protein, and 6.6g fiber!
Recipe borrowed from OurLifeInFood.com
Black Bean and Sweet Potato Burger
- 1/2 cup chopped onion
- 1/2 cup chopped celery
- 2 cloves garlic
- 15 ounce can of black beans, rinsed and drained
- 1/2 sweet potato, chopped into 1/2 inch pieces and boiled for 7-8 minutes until soft, with skin
- 2.5 T ground flax, 3 T water
- 2 T paprika
- 1 T cumin
- pinch of salt, or to taste
Heat a skillet with non-stick spray. Once warm add the onion and garlic in to the skillet and cook until they are limp and start to brown a bit. Put the cooked onion mixture into a food processor or blender. Add the beans and potato chunks and pulse five or six times. The beans should be broken up but there should still be some small chunks. Don’t over process, as you want your bean burgers to be a little chunky.
Transfer the veggie and bean mixture into large bowl and stir in remaining ingredients and form into small 3” patties (or bigger if you’re actually going to eat it in a burger bun).
In the same skillet, heat on medium, spray non-stick spray and add the patties, cook each side until browned, about 6-7 minutes total OR you can bake them on 375° for about 25 minutes, flipping once.
Note: I omitted bread crumbs which was included in the original recipe to avoid refined carbs, but go ahead and try adding some 100% whole wheat bread crumbs if your mixture needs some more bulk.
Nutrition info: One 3” patty (50g) yields 39 calories, 0.5g fat, 6.6g carbs, and 2g protein. Each tiny patty also gives you 2g of fiber each. Yum indeed!
- 1 cup vital wheat gluten
- 3/4 cup water or broth
- 2 tbsp soy sauce
- 1 tsp ginger powder
- 1 tsp garlic powder
- 6 cups broth; for cooking
- 3 slices onion; (optional)
- 2 pieces fresh ginger; (optional)DIRECTIONS:
1. Combine gluten flour and dry spices in a medium sized bowl.
2. In a separate bowl, mix soy sauce and 3/4 cup broth or water.
3. Add liquid to dry ingredients and stir gently to combine. Once mixture is well combined, knead seitan 10-15 times, allow to sit for 5 minutes, then knead a few more times.
4. Separate your ball of gluten into three or four smaller chunks. Gently stretch each piece into a flat cutlet, around 3/4 inch thick. Seitan will expand when cooking, so you’ll want to start out with somewhat thin cutlets. Don’t worry about any holes that may form in the gluten.
5. Add seitan to 4 cups of broth in a large pot and bring to a slow simmer. You can add extra spices or flavors to this broth as well. Cover pot and allow to cook for an hour or more. Be sure to use a large pot and plenty of broth, as seitan will expand. Seitan is done cooking when it has firmed.
6. Remove from broth, allow to cool and use in a recipe or make a seitan stir-fry.
Seitan keeps well in the freezer in a sealed container or zip lock bag, so make a double batch and freeze for later, thawing for an hour or two first before using.NUTRITION INFO (4 oz, 1 serving): 114 cals, 2.1g fat, 3.6g carbs, 20.3g protein.
- 2 bags of Miracle Noodles Fettucine
- 1 chicken breast, chopped
- 1 small head of broccoli
- 2 carrots
- 1 can of straw mushrooms
- 2 green onion stalks
- 1 small onion
- 3 garlic cloves, minced
FOR THE SAUCE:
- 1/4 cup lite low sodium soy sauce
- 1/2 cup freshly squeezed lime juice
- 2 TBS of peanut butter (I used Better N Peanut Butter, only 100 cals per 2 TBS vs 200 cals using regular peanut butter)
- 2 TBS sriracha hot sauce (It was pretty spicy and I liked it but for the average person, I’d suggest you stick to just 1 TBS)
- 1/4 cup Splenda (you can use sugar if you want but my nutrition info is based off of Splenda)DIRECTIONS: 1. Pour noodles out of bag into a sifter and let drain. Rinse with cool water. Then place in a bowl of warm water for 2 min. Pour on paper towel and pat dry. 2. Steam your chicken breast! Slice into small chunks when ready. 3. Then steam your broccoli and your carrots which should be chopped up. Chop up all your veggies. 4. To make the sauce, simply mix all of the sauce ingredients together, mix it up and place in the microwave for 20 sec. 5. Now to the pan! Lightly oil your pan with extra virgin olive oil and add minced garlic. Then add sliced onions. Once onions have turned a little clear, add the mushrooms, broccoli, carrots, and chicken. 6. Sautee a little and pour 1/2 of your sauce on top. Mix around. 7. Then add your noodles, stir, and add the rest of the sauce. 8. Lastly, garnish with some chopped green onion on top. Give a quick stir! 9. You’re done! EAT!!! There it is! Delish huh? TASTE: Noodles reminded me of glass noodles at a Chinese restaurant. I loved it. Slightly chewy and it bounced around in my mouth. That was pretty fun. The sauce was so perfect - the intensity of the lime really brought out the authentic Thai taste. This Pad Thai dish was a definite success! NUTRITION INFO (for 1 serving): 150 cals, 3.3g fat, 13.5g carbs, 4g fiber, 18.8g protein. This recipe makes 4 servings. You can buy your own Miracle Noodles here!
- 1 package of Miracle Rice
- Kikkoman low sodium soy sauce
- Extra virgin olive oil
- Green onion
- 1 carrot, steamed
- 1 cup broccoli, steamed
- 3 oz chicken breast, steamed
- 1 eggDIRECTIONS: 1. Steam your chicken to keep all the nutrients in. Once the chicken is 3/4 way done, add the whole carrot, then place the broccoli in last. Great way to use just one steamer and save on time. 2. Next, drain your miracle rice bag into a sifter. Rinse a few times under your faucet. Then let set in a bowl of warm water for 2 min. No need to cook, it’s ready to eat! 3. Go ahead and chop your chicken, broccoli, carrots, and green onion. 4. Heat up a wok or big frying pan. Lather with a teensy bit of olive oil. 5. Scramble your egg. Then remove onto separate plate. 6. Throw your miracle rice on the pan. Fry around a little. Then throw in the veggies, egg, and chicken. 7. Pour some soy sauce on there! But don’t overdo it. Just spritz to taste. 8. Some people like their fried rice a little sweet, so add a pinch stevia or splenda if you like, but I didn’t add any. 9. That’s it! Seriously. EAT. NUTRITION INFO: Makes 2 servings. 150 calories. 9g fat. 17g carbs. 22g protein. 7g fiber. Check out my 150 calorie pad thai recipe. If you’re interested in getting some baggies of Miracle Noodles or Miracle rice, you can get em online on their website here. There’s even angel hair and fettucine!
- 1 serving french cut green beans (Trader Joes) or you can use any green bean
- 1 serving edamame, shelled (Trader Joes)
- 3-4oz of ground meat (I used pork because I had that laying around)
- 1 TBS Teriyaki sauce or to taste
- 1 packet of Zero Calorie Shirataki Miracle NoodleDIRECTIONS: 1. Drain your Miracle Noodles into a sifter and run under warm water until fishy smell disappears. (Don’t worry about the smell, it is nothing harmful!) Let sit and dry while cooking other ingredients. 2. Throw the frozen green beans and edamame into a big frying pan. Once halfway cooked through, throw in your ground meat. Push around for a little bit then add the terayaki sauce. 3. Once the meat is cooked through, dump Miracle Noodles on! Taste. Add soy sauce or more teriyaki to your preference. So done! It tasted great. Most of the time, I don’t plan my meals and just throw together whatever I have laying around. Edamame cooks beautifully and tastes very buttery. Tons of protein too in those little guys! The answer to a quick healthy meal is some nutritiously fresh ingredients and a happy sautee-er. Enjoy! And if you have any questions on what Miracle Noodle is, read my post here on what it’s made out of and why I love it. <3 Cassey
“HEALTHIEST PIZZA IN THE WORLD” CRUST INGREDIENTS:
- 1/4 cup dry oats
- 1 TBS ground flax seed
- 1 egg
“HEALTHIEST PIZZA IN THE WORLD” TOPPINGS
- 4 TBS marinara or spaghetti sauce
- 1/2 cup nonfat/lowfat cottage cheese
- sprinkles of frozen spinach
- 1/2 cup chopped tomato
- several pieces of jalapeno
any other veggie or lean protein you want to add - mushrooms, onions, olives and chicken breast are all great choicesDIRECTIONS: 1. In a tin pan, mix up the oats, egg, and flax seed until it covers the bottom of a tin pan. I used a pie tin pan. No oil required! Place in oven at 350F for about 15-20 min until firm. 2. In the mean time, microwave the frozen spinach. Once thawed, pour out excess water and pat dry with paper towel. 3. Also, squeeze the cottage cheese curds with a cheese cloth or a few layers of paper towel. You want to get all of the water out so that it doesn’t make you pizza soggified. 4. Chop your desired veggies. 5. Once crust is firm, take the crust out of the oven. Slather with tomato sauce. 6. Then pile on the cottage cheese and veggies! 7. Place back in oven for about 15-20 min keeping temp at 350F. You can do 375F if you like your crust crispy. 8. Once your ticker dings, take out, slice and enjoy. YOU CAN DEFINITELY EAT THE WHOLE THING :) About 300 calories for you own whole pizza pie…nearly 30g of protein and 8g of fiber. WOW is right. You need to try this! It’s one of my best creations to date!!! Reblog and share the joy of clean eating! Seriously guys, this is phenomenal!!! <3 Cassey
INGREDIENTS (serves 2-3)
- 1 medium avocado
- 1/2 -1 lemon
- 1 cup full of fresh basil leaves
- salt to taste
- pepper to taste
- paprika or red pepper flakes to taste
- 1 red bell pepper, chopped
- 1 cup frozen and shelled edamame
- 1 small onion, chopped
- 2 roma tomatoes, chopped
- little bit of extra virgin olive oil to coat pan
- salt and/or stevia to taste (I did not use a sweetener though. You may if it suits your taste buds)
- 1 pack of zero calorie Miracle Noodles per serving or plateDIRECTIONS 1. Chop up your veggies. Sautee all of the veggies except for the tomatoes with a bit of extra virgin olive oil on a pan on high heat. Once the veggies look cooked and the onions are slightly opaque, add in the tomatoes at the end. Salt and pepper to taste. 2. To make the sauce, add the avocado, lemon juice, and basil into a food processor. Blend for about 10 seconds. Then add the salt, paprika/red pepper flakes, and pepper to taste. 3. Wash your Miracle Noodles thoroughly in warm water. Then pat try on a paper towel. Right before serving, heat them up in the microwave for about 45 seconds to 1 min. 4. Scoop some of your cream sauce onto the heated Miracle Noodles and stir until noodles are all green! They really absorb the flavors of the sauce. Mmmm… 5. Next transfer the green noodles onto a clean plate and top with your sauteed veggies. 6. EAT!!!!! NOTES This is absolutely DIVINE for me. It’s one of those dishes where you need to take time to think about eat bite to truly savor the freshness of the basil, the aroma of the onions, and the slight spiciness of the paprika. Of course this is all made “to taste” to experiment 1/4 tsp of things here and there to make it yours. The above recipe is how I ate it and I absolutely loved it! This is me being surprised at how amazingly good it was!!! You can get Miracle Noodles here on their website. As you all know, I am a HUGE FAN of feeling full without feeling the unnecessary calories. The nutrition in this meal comes from all of the fresh veggies you used. So good!!! NUTRITION FACTS For 3 servings, each serving has 237 calories, 12.8g of fat, 26.3g carbs, 12.1g fiber, and 10.2g protein. (I used sparkrecipes.com to calculate this.)
- whole spaghetti squash, about $2.99 at Trader Joes (serves 4 people or more)
- marinara sauce
- veggies or meat of your choiceDIRECTIONS: 1. Wash the skin of the squash, cut it in half, length-wise if possible (unlike me). The squash is very hard like a pumpkin so be careful! 2. Place 1/2 of the squash in the microwave on HIGH POWER for 15 min. Yes. 15 min. And you do not need an oven. 3. In the mean time, sautee some veggies. I had some red pepper laying around. 4. Once the squash is done "roasting" in your microwave, take it out (be careful, it's hot!) and cut length wise. Then scoop the seeds out. 5. Then, using a fork, simply scrape out the squash. It gets all stringy! 6. Place the hot "spaghetti" on a plate, smother with marinara sauce, and top with your sauteed veggies. I'd definitely add basil if I had some. 7. Optional: also smother with sriracha :P THEN DEVOUR! Eat! Enjoy! I ate a ton and felt super light but full afterwards! Next time, I will add some sort of a protein in there but OH MAN this recipe surpassed my expectations. I am in love with spaghetti squash. It has a semi-sweet taste and is BETTER than noodles. Seriously. I need to try making pad thai with this! And chow mein. And pho. And all sorts of noodle/pasta dishes!!! It wins my food of the month award! Totally Blogilates-approved! Have you ever tried spaghetti squash? What are your techniques and what have you made before?
- Oatmeal Crust Toppings:
- 1 cup dried oats (instant or rolled ok)
- 1/2 cup egg whites (you can also use 2 whole eggs)
- 1 TBS ground flax seed
- 1/4 to 1/2 cup water (approximate)
Mexican Pizza Toppings:
- a handful of almond cheese (you can get this in the vegetarian section at Whole Foods)
- 1/2 cup mango salsa
- some Gimmelean vegetarian sausage bits
- 2 roma tomatoes sliced thinly
- some purple onion
Cutting into it for the first time!
"Can you please stop taking pictures, we're hungry." Ok.
Shirataki Noodles in Peanut Sauce, Recipe from Flavors in Love
Serves 4 people
- 1 head of broccoli, cut into florets
- 8 asparagus spears, angle-cut into 2 inch pieces
- Kosher salt and freshly ground black pepper
- 2 packages of Shirataki noodles (you can substitute with 9 oz of regular pasta)
- 1 tablespoon dark sesame oil
Peanut Sauce, recipe follows
- 2/3 cup chopped scallions
- 3 cups shredded purple cabbage
- 3/4 cup roasted peanuts, chopped
- 1/3 cup chopped cilantroBring a large pot of water to a boil. Add the broccoli and 2 teaspoons of salt. Cook uncovered about 4 minutes, until crisp-tender. Transfer the broccoli with a slotted spoon to a bowl of ice water. Bring the pot of water back to a boil and add the asparagus. Cook 3 minutes until crisp-tender. Add to the bowl of ice water. When the vegetables are cool, drain them and pat dry. Bring a new pot of water to a boil and follow the cooking instructions on your noodle package. Cook just until al dente. Drain well and toss in a bowl with the sesame oil. Add the peanut dressing, broccoli, and asparagus to the bowl with the noodles. Toss well. This dish will keep well at room temperature for 1 hour. Spread the cabbage out on a serving platter and top with the noodles. Garnish with the scallions, peanuts, and cilantro. PEANUT SAUCE: This sauce can be prepared several days in advance, which enhances the flavor. 1 cup smooth peanut butter 1/2 cup vegetable broth 2/3 cup tamari or other soy sauce 1/4 cup dark sesame oil 4 teaspoons red wine vinegar 4 teaspoons agave syrup or sugar 4 teaspoons minced ginger 3 minced garlic cloves 1 tablespoon hot sauce In a food processor or blender, combine all ingredients. Process until smooth.
INGREDIENTS (whole recipe = 1 serving):
- 1 pack of Fettucine or Angel Hair Zero Calorie Miracle Noodles
- 1 egg or 3 egg whites - I use liquid egg whites, so stop getting on me for wasting yolk!! :P
- About 7-8 baby carrots, sliced longways
- A small handful of green beans
- Sliced onions & chopped garlic (I forgot these)
- 1 chicken breast, boiled, then chopped
- 1 TBS oyster sauce
- 1 tsp of soy sauce
- pinch of salt & pinch of pepper
- little bit of sesame oil or olive oil to stir-fryMake sure to rinse your noodles thoroughly. Then pat them dry between 2 paper towels. You can get Oyster Sauce at your local Asian food mart. But I know they sell it in the international section of Wal-Mart and major grocery stores now! It's about $2-$3. Make sure your pan is hot with the thin coating of oil before you toss the goodies in! This way you'll hear the simmering sounds. My fave. And you get some nice color to the chicken. I add in my sauce after I throw everything in. (Oh yeah, but make your eggs separately first.) You can add salt and pepper til you get the desired taste. But that's it! And yes, the noodles are really calorie free. They taste kind of chewy and take on the flavor of whatever you throw on them. So my noodles embraced the oyster and soy sauces. It was so good. Enjoy and yes there is such a thing as healthy Chinese food! I'll probably be doing more Asian inspired dishes with Lunar New Year coming up around the corner! I just got an email saying that if you use code "2012" you'll get 12% off your order. Umm, buy now!!?? Go here. Expires Sunday Jan 8th. NUTRITION FACTS (with egg whites): Over 60g of protein! And under 350 cals! NICE!!!!!
INGREDIENTS (makes about 20 huge meatballs):
- 2.5 lbs ground chicken BREAST
- 3 egg whites
- 1 cup dried quick oats
- 2 medium green bell peppers
- 1 purple onion
- 2 TBS paprika
- 1 TBS chopped garlic
- 1 TBS dried basil
- 1 TBS oregano
- 1-2 TBS of fish sauce or you can add flavor with a pinch or two of salt
(You can basically season it however you want spice wise)DIRECTIONS:
Yummy!!!!! They were sooooo good!!!! I should have them with my spaghetti squash!!!!
The recipe makes about 20, so I am saving up for the week. Each ball is under 90 cals and has over 14 g of protein!!!! You should have 2 balls per meal along with your veggies.
Ingredients for salad (serves 1 hearty meal or 2 smaller portions):
- 1/4 cup dry quinoa - 1cup shelled edamame - 8-10 grape tomatoes sliced in half - 1/3 cup of chopped onion - 2-3 TBS of vegetable broth
- 2 lemons squeezed - 2 tsp Dijon mustard - 1 tsp agave nectar - sprinkle of cumin and or black pepperDirections: 1. Cook quinoa in a pot with about 1 cup water until it becomes like rice! 2. In a heated pan, pour the veggie broth, let simmer, now add onions, tomatoes and all your fave veggies! 3. Then transfer quinoa to the heated pan and stir fry! 4. Add sauce on top! 5. Done! Nutrition facts: Whole Salad: 358 cals, 7g fat, 52g carbs, 20g protein All Sauce: 29 cals, 7g carbs Hope you liked this recipe! Love, Cassey
RECIPE for 1 medium pizza (8 slices):
- 1 cup of shredded cauliflower or 1/3 of a head of cauliflower...60 cents
- 1/2-3/4 cup of shredded mozzarella cheese...$1.30
- 1 egg...15 cents
- 1 tsp dried oregano...1 cent
- 1/2 tsp crushed garlic...10 cents
Toppings (up to you but I did a veggie medley):
- 1/2 cup pizza sauce...60 cents
- 1/2 cup mushrooms...60 cents
- 1/2 green bell pepper...35 cents
- 1/2 red onion...55 centsWHOLE PIZZA = $4.26 1 SLICE = 53 cents DIRECTIONS:
1. Shred cauliflower in a food processor
2. Microwave in a bowl for 8 min
3. Mix in about 1/2 cup of cheese, save rest for topping
4. Crack the egg and mix all ingredients together
5. Spray pan with PAM and make a nice base of cauli-cheese crust
6. Bake in oven for 10-15 min at 350F
7. Then take out crust, top with sauce and toppings
8. Place back in oven for another 10-15 minWhoa! Crazy amazing right? I know, I know. I couldn't believe it when I first made this either. The crust actually sticks and it gets crunchy if you put it long enough! Have fun with this one. I hope you like the recipe. Don't shake your head at me and say "It won't taste the same!" TRY IT. You will be surprised. Cheap Clean Eats will debut every Thursday on my main channel YouTube.com/Blogilates and the workouts will go live every Monday! Please subscribe to my channel to stay on track and support me - I would really love that!
If any of you have ideas for the next Cheap Clean Eats episode, please comment and tell me! Demand what I should healthify next!
<3 you so much!
RAW MARINARA SAUCE RECIPE:
- 3 roma tomatoes
- 12 pcs of sun dried tomatoes
- 1 clove of garlic
- fresh basil leaves (I used 5)
- 1/2 TBS of oregano
- 1 - 2 dates depending on sweet you like it!
Blend it up and bam, you have sauce!!6. Take the ravioli out of the oven, place 2 on a plate, then top with your homemade marinara! That's it. Enjoy :) Hope you decide to make this recipe this weekend! If you do, be sure to use the hashtag #cheapcleaneats so I can like and comment on your pics! Ya'll are amazing chefs I must say from what I've seen so far!!! Eat well and work hard! <3 you, Cassey
Healthy Cheeseburger Ingredients (2 burgers):
- 4 oz lean beef
- 1/3 chopped red onion chopped
- 3 stalks celery chopped
- 4 portabella mushrooms
- 2 slices low fat cheese
- some lettuce
- some tomatoes
- may season with Mrs. DashDirections:
This is what you'll come out with! How AMAZING does that look? If you don't like mushrooms use lettuce leaves. Crispy iceberg works well!Hope you have a fabulous Friday! Try this recipe this weekend! I know your fam and friends will appreciate! <3 you so much, Cassey
Firm or extra firm tofu cut into rectangular "steaks"
- Alfalfa Sprouts
- Spring mix lettuce
- Rice paper
- Soy Sauce
- Sesame Soy Ginger VinaigretteI am not putting amounts by the ingredients only because you can really stuff it as much or as little as you want. I just like to leave the ingredients out, stuff and roll as I go until I am full! Directions for tofu:
So filling!! Looks light but I was done after 3 of these rolls! (The one above is 1 roll cut into 2).
Ahh! And the moment you've all been waiting for! The announcement of Nike Free Run winner #3! Who will it be? Last week's task was to retweet and y'all did a fab job! Drum roll pleaseee....
And this week's Nike Free's go to Amanda B on Twitter! Congrats girl! Please send an email to Blogilates@gmail.com to claim your prize! Thanks to WeightTraining.com for hosting this giveaway with me! Also, in case you didn't know, you can actually check how many cals these POP HIITs burn by entering you stats on their website! Check here.
Not Amanda? No worries. You've got 2 more chances to get these shoes. This coming week is all about TUMBLR!!! Your task will be to reblog the POP HIIT 7 and POP HIIT 8 printables I put up on tumblr on Tuesday and Thursday. If you don't have an account, you can make one! It's free! Be sure to follow Blogilates on Tumblr to see the printables.
Alrighty guys! That is all for now! Have a FABULOUS start to your week!
Oh question! What your fave summer recipe that keeps you cool, fresh, and feeling light?
INGREDIENTS (4 servings):
1/2 Cup Water
4 Stems Kale
Handful Sunflower SproutsTHE VERDICT: OMG seriously one of the most delicious things I have ever made. Creamy, crunchy, fresh, and BURSTING with flavor. This one is a WINNER. If Cheap Clean Eats could give out an award for Best Main Dish of the Season, it'd be this one. It tastes like restaurant quality food and can be made in under 20 min! Please hashtag #cheapcleaneats when you make this so I can see how yours turns out. Let me know how you LOVE this dish. And also, what should I make next? Thanks so much and have a FABULOUS start to your weekend! <3 Cassey
- 1 chicken breast
- 1/4 cup of soycutash (mixture of edamame, corn, and red pepper - you can get this at Trader Joes in the frozen section)
- 1 TBS of balsamic vinegar
- 1/2 avocado
- 2 strawberries
- 2-3 cups of organic spring greensDIRECTIONS: 1. Boil the chicken breast until nearly cooked, then chop it up into mini chunks. 2. Sautee the soycutash in a pan over high heat. If you have a nonstick pan, no need to use any oil. 3. Then add in the chicken breast chunks. Pour about 1 TBS of balsamic vinegar and make sure everything gets a piece of the action! Do until corn has some slight browning on it's surface. 4. Cut strawberries into circles. Cut avocado into slices. 5. Plate by grabbing a few handfuls of spring greens and creating a bed. Then pour your chicken/soycutash mixture on top and decorate with the strawberries and the avocado. I hope you choose to try this combination! It's amazing how great fruit tastes along side more savory things. If you end up making the salad hashtag it #blogilates so I can see! Today I also want to share with you a fun fitness fashion photoshoot I did the other day with my new lens and my new white capri! At first I was like who wears white workout pants!!?? Then I put them on...
You can't go wrong with coral on white.
First I was like yeah, let's do coral Nikes too! But it was too much. Toned it down with my black Adidas sneakers.
Loving the mesh side panels.
Wasn't really posed but I thought you'd appreciate some squats paying off :) Always in progress though!
Understated. But strong.
I would say that after my core, my thighs are my strongest body part. What's yours?
Cute twisty top!
Thanks to these pretty bougainvillea for making a gorg backdrop for my shoot :) I SHALL PICK YOU NOW!!! MUAHAHA! (Just kidding, I didn't pick them.)
Ah and before I say bye, I want to let you guys know that I will be in the Bay Area this weekend teaching a couple classes on Pier 39 at the SHAPE Magazine's Summer Shape Up event with Jillian Michaels and some of America's Top Trainers!
I had a blast in Manhattan Beach meeting you guys post workout a couple weekends ago. Now time to meet some of my Bay Area POPsters! It's been a while guys ;) Come out and play! You can get tickets HERE (it's only $5 a class). I'll be there all Saturday July 12th.
Hope you enjoyed my fitness fashion post! What do you think? Would you rock white workout pants?
Bye for now pretty POPsters!
.: OUTFIT :.
Top: Forever 21
This is the legendary Monte Cristo Sandwich from Orleans Cafe. No, I wasn't the one who ordered it but you bet I demanded a bite! It is what it looks like guys. It's ham, swiss, and turkey dipped in a batter, and deep fried, then powdered with sugar, then smothered with a berry jam. It was soft, crunchy, sweet, salty, destructive, and beautiful all at once. If you ever go to Disneyland, get it so you can check it off your bucket list. Yes. Eating this should be on your bucket list :)We were all sooooo hot, sticky, and DISGUSTING after rides and lunch, so the obvious answer was to cool off with the famous Disneyland Dole Whip. I had read soooo many food blogs about this dessert and just wasn't sure what all the hype was about. When we got to the Tiki Room, there were 2 lines and they were a 20-30 min wait each. Umm. WHAT! I have never waited in line that long for dessert. But we waited, because, who knows when I'll be back! To the left you have the original Dole Whip. I'm pretty sure it's made of pineappes, sugar, and whipped cream of some sort in a soft serve style. To the right, you have the Dole Whip Float! Oh man. Basically fresh pineapple juice with Dole Whip on top. Guys, this was my YOLO on Saturday and it was worth EVERY BITE. Sweet, tangy, fluffy, cold and soft. I swear I will find the perfect recipe to make this Dole Whip healthy so that I can have it again! Watch out for a Cheap Clean Eats episode showing you how to make this... That day we walked over 26,000 steps which is over 10 miles! My legs are actually sore today. Do not underestimate the power of walking. Any other Disney fans out there? What's your fave Disney meal and fave Disney princess? Mine would have to be Pocahontas or Belle. ALRIGHTY! Now onto the Cheap Clean Eats episode of the week...
- 1 clove garlic, minced
- 1 tablespoon natural peanut butter
- 2 tablespoons unsweetened coconut milk
- Pinch cayenne
- 1 packet sugar substitute
- 1 tablespoon Greek yogurt
- 1⁄2 red apple, chopped
- 2 celery stalks, chopped
- 1⁄2 green onion, chopped
- 6 leaves iceberg lettuce
- 2 tablespoons peanuts, chopped
TOTAL PER SERVING: $2.30DIRECTIONS: 1. Heat the garlic in a skillet coated with cooking spray for 1 minute. 2. Add the chicken. Sautée the chicken for 2 minutes. 3. Add in the peanut butter, milk, cayenne and sugar substitute and cook until no longer pink. 4. Set aside to cool. Stir in the yogurt, apple, celery, and green onion. 5. Spoon into lettuce leaves. Sprinkle with chopped peanuts. CALORIES: 236 | Protein: 30 g | Net Carbs: 8 g | Fat: 9 g | Fiber: 3 g This was another variation I did the other day where I added baked Garbanzo beans on top! It was sooo super delish. I love Garbanzo's because they taste so nutty/meaty and yum! This recipe is great for school, work, dinner, lunch - honestly...anytime you want anything flavorful and fresh! Give it a try and show me your pics using #cheapcleaneats. Can't wait to see your creations! Oh by the way...I decided to try out SnapChat. Does anyone else have it? Cuz...I am MAJORLY confused!! I posted something today so can you go check if you can see it? Sorry I feel so technologically disabled right now. I am not sure if it is me or if it is SnapChat but if anyone can tell me how to use it, I'd be so thankful :) My username is Blogilates. Ok well have a FANTASTIC START to your week. Go check out your new Monday video, How to do a Headstand! <3 Cassey
Raw vegan zoodles (1 serving)
- 1 medium zucchini
- 8 cherry tomatoes
- 1/2 TBS pine nuts
avocado pesto sauce (2 servings)
- 1 avocado
- 1 small lemon
- dash salt
- dash pepper
- 1 packet stevia
- 1 c water
- 8-10 basil leavesDirections: 1. To make the sauce, blend all of the avocado pesto ingredients until smooth. 2. To make zoodles, chop off the ends of a zucchini and then put it in a spiralizer. 3. Begin turning the handle until your whole zucchini is spiralized! 4. Then place noodles onto a plate, other half of the sauce on top, sprinkle with pine nuts and cherry tomatoes. You can also add extra pepper on top too. Nutrition Facts: zoodles (1 serving) cal- 81.7 fat- 3g carbs- 13g protein- 2.9g avocado pesto sauce (1 serving) cal- 155.9 fat- 13.5g carbs- 13.4g protein- 2.4g
- 4 c butter lettuce - 8 pecans - 1 TBS goat cheese - 1 1/2 TBS dried cranberries - 2 strips turkey bacon - 1/2 fuji apple - 3/4 c of diced butternut squashDirections: 1. Do salads really need directions!? 2. Ok fine. 3. Put butter lettuce in a bowl and decorate with the ingredients listed: pecans, goat cheese, dried cranberries, diced and cooked turkey bacon, diced apple and roasted butternut squash. 4. To make the butternut squash from the video, sauté butternut squash in coconut oil with salt and paper to taste for about 15 min. It should get a tiny bit blackened on the edges. Nutrition Facts: cal- 309.7 fat- 17.3g carbs- 33.3g protein- 11g here. My leggings are from ALO Yoga. Hope you enjoyed the new cheap clean eats video! Please let me know if you like the fashion stuff. I would love to do more if you're interested of course! Love you so much and happy fall! Love, Cassey
I am super excited to share with you a recipe that I have been making for YEARS now ever since I moved down to LA. It's my Happy Bowl! This is a version of a macrobiotic bowl which follows the macrobiotic diet. So...what does that mean?
Macrobiotics is about balancing yourself with the natural world so that you can bring peace, a healthy well-being and balance to your own life! Believers of the Macrobiotic way of eating boast that it can make you live longer and help you avoid illnesses. Whether or not this has been scientifically proven, I CAN tell you from personal experience that I rarely ever get sick - maybe once every few years if there's someone sick in the office - and it's because of the way I eat.
"Let food be thy medicine and medicine be thy food." - Hippocrates
Ready to make your own Happy Bowl? Here are the percentages that you should follow:
Veggies should make up about 60% of the bowl.
Whole grains should make up about 30% of the bowl.
Beans, soy protein or sea vegetables should make up about 10% of the bowl.
Fermented food (for the probiotics) should also be added on top.Yield: 1 Serving Size: 1 big bowl Prep Time: 10 min Cook Time: 20 min Total Time: 30 min
1 small sweet potato, peeled and cubed
1 cup cauliflower florets (round element)
Pinch sea salt
1/4 cup black beans or garbanzo beans, drained
1/2 cup cooked quinoa
1 large handful of kale leaves (leafy element)
1/2 small yellow onion
1 teaspoon olive oil
1 teaspoon lemon juice
Pinch sea salt
2 tablespoons sauerkraut (fermented element)
Handful of spring greens
1 carrot, peeled into ribbons
1/4 cup red bell pepper
1 green onion, chopped
3 tablespoons coconut milk
1 tablespoon roasted, salted almond butter (or tahini)
1-2 tablespoons orange juice
1 tablespoon coconut aminos (or soy sauce alternative)
1/2 tablespoon rice wine vinegar
Pinch cayenne pepper (optional)Method: 1. Preheat oven to 400°F. Coat a nonstick baking sheet with cooking spray. Lay out potatoes and spray the tops. Sprinkle with salt. Place in oven for 10 minutes. 2. Pull the baking sheet out and add the cauliflower to the baking sheet. Spray with cooking spray, sprinkle with salt, and return to oven for 12 minutes. Remove from oven. 3. Massage kale leaves with the olive oil, lemon juice and salt until tender. 4. Coat a small nonstick pan with cooking spray and add the onions. Sauté for 5-6 minutes or until caramelized. Deglaze the pan with drops of water as needed. 5. Assemble the bowl by filling the bottom of a medium-sized bowl with spring lettuce. Lay down the beans, kale, quinoa, sweet potato cubes, cauliflower, onions, and sauerkraut. Garnish with carrot, bell pepper and green onion. 6. In a small glass bowl, stir together the dressing ingredients. Microwave for 25 seconds and stir, or prepare stovetop. Drizzle on top and serve.
Calories: 522 | Protein: 18g | Fat: 17g | Carbs: 79g | Fiber: 17g | Net Carbs: 62g
CAULIFLOWER MARGHERITA PIZZA
Yield: 8 servings
Serving Size: 1 slice
Prep Time: 15 min
Cook Time: 45 minIngredients:
Yield: 4 servings
Serving Size: 2 breadsticks
Prep Time: 10 min
Cook Time: 25 min
Total Time: 45 minIngredients:
I just got off a 20 hour flight and am laying in my hotel bed blogging to you! Tomorrow (Sunday) I am teaching POP Pilates for the first time in Malaysia! I'll be at the Zespri Sungold KiwiFest and looks like it's gonna be a HUGEEEE class! I am SO PUMPED! I cannot wait to see you!
To fuel up for the event or any Blogilates workout, try making my new Cheap Clean Eats recipe for a healthy vegan taco bowl! Erin and I had so much fun putting this together because it's super quick and SUPER DELICIOUS! Watch my new video!
VEGAN TACO BOWL Yield: 1 serving Serving Size: 1 bowl Prep Time: 10 min Cook Time: 20 minIngredients:
Hey guys! I know what you're thinking...how on earth can you marry pizza and sushi?! I'm here to tell you, it' possible, and it's delicious! Once again I've chosen my healthy swap: cauliflower instead of rice. One of the reasons people often feel hungry right after eating sushi is because of the rice. It has little fiber and lots of carbs, which usually lead to a blood sugar dip that leaves you feeling famished just hours after your California rolls. Our Sushi Pizza, on the other hand, has a bunch of satiating elements, so you won't be getting hungry for dinner after dinner. The cauliflower is loaded with fiber, which is filling. The white sauce that binds it all together is a cashew base, but with all the Asian-inspired notes you love: rice vinegar, sesame oil and soy sauce (except that I use coconut aminos to keep it gluten-free). I'm telling you guys, you will absolutely LOVE this recipe. Once again, it's very easy to make, and I am sharing two versions since I know some of you don't like raw fish. So one version is vegan! :) I don't know which one I like better?! Both share the same base, so it really comes down to if you want to top it with sushi-grade buttery fish, or a pile of mushrooms that have been sautéed to perfection. Maybe make both? And if you do, tag me @blogilates and tell me which version you prefer! Ohhhh! And If you have a Trader Joe's near you, I highly encourage you to buy their organic frozen riced cauliflower. You'll not only save yourself 30 minutes of work, but it's organic, less messy and just as good, if not better. Here's my newest Cheap Clean Eats episode on Sushi Pizza!
Yield: 4 servings
Serving Size: 1/4 pizza
Prep Time: 20 min
Cook Time: 20 minIngredients:
MUSHROOM VEGAN SUSHI PIZZA
Yield: 4 servings
Serving Size: 1/4 pizza
Prep Time: 15 min
Cook Time: 20 minIngredients:
Recipe #1: CHILLED SPINACH AVOCADO SOUP
Yield: 1 serving
Serving Size: 1 jar
Prep Time: 5 minIngredients:
Recipe #2: AVOCADO EGG SALAD PITA
Yield: 2 servings
Serving Size: ½ recipe
Prep Time: 5 minIngredients:
Recipe #3: SALAD IN A JAR
Yield: 1 serving
Servings Size: 1 jar
Prep Time: 5 minIngredients:
SALAD IN A BOAT
Yield: 4 servings
Serving Size: 1/4 salad boat
Prep Time: 15 min
Cook Time: 20 minIngredients:
28 DAY RESET FRIED RICE
Makes ~ 6-7 portions
This is what the riced cauliflower looks like. Thank you Trader Joes! SUCH A TIME SAVER!!!!
Hey guys! I am so excited to share this melt-in-your-mouth dish! Like really...get ready for a taste-bud explosion! Aside from being super adorbs (who doesn't like food it its own little boat?!) there's a lot going on in terms of texture, taste, spice, color and health benefits. Did you know that we can increase our fullness and satisfaction by activating more taste buds and senses? Think about it...after too many sweet meals and treats, you kind of just want more sweet stuff, but the craving doesn't go away even when you eat more sweets. It's that bottomless pit feeling that comes from meals that are all sweet, or all salty. Sure, other things play into this, like blood sugar spikes and empty calories not filling us up, but try it and see for yourself. Instead of devouring a bag of chips, have 8 chips with a spicy hummus dip squeezed with lemon. Not only will you get a nice dose of protein and healthy carbs, but you'll satisfy your need for spice, sour, and bitter with a little creaminess thrown in too. That leads us to this little beauty that sits inside one of nature's perfect foods: the avocado. The creaminess of this little fruit is the perfect counterpart to the chewy seasoned turkey meat, slightly crunchy bell peppers and spicy sriracha drizzle. You can totally put your favorite taco seasonings and additions into your meat mixture. I wanted to pack as much flavor as possible into this meal without a long list of ingredients. To do that, I chose a really flavorful red salsa with a decent amount of heat, because I like things SPICYYYY. A squeeze of lime adds a little acidity, and of course, garlic powder brings it all home. A 1/2 packet of taco seasoning would add a lot of flavor too, but just be sure to read your labels because some contain MSG and a long list of other ingredients, that, in my opinion, have no place in a seasoning mix. Check out the label from a common seasoning from the grocery store:
We start by scooping out a little avocado goodness into a bowl to create the boats and make our guacamole topping.
AVOCADO TACO BOATS
Yield: 6 servings
Serving Size: 1 avocado boat (1/2 avocado)
Prep Time: 20 min
Cook Time: 12 min
Before going into the oven. Aren't they cute?!Nutritional Info: Calories: 329 | Protein: 16g | Fat: 24g | Net Carbs: 6g | Fiber: 9.5g
Comment below if you give these a try! What else can we put in an avocado?