Mind Over Munch - Fall Seasonal Recipes eBook Review

Mind Over Munch - Fall Seasonal Recipes eBook Review!

Hi #fitfam! It has been quite a while since I have last posted on my blog.  I have been swamped with preparing for my 4^th NPC show, going to school, and starting a new job!  But now that I’m fairly settled, I think it’s about time I start sharing again!  This time around, in addition to posting my healthy recipes, I will be trying other people’s recipes, reviewing eBooks, and even rating restaurants!

So, since it is October 1^st and we are officially in the beautiful Autumn season, I’d like to start off by writing my review on my friend and fellow fittie, Alyssia Sheikh’s very first eBook entitled Fall Seasonal Recipes!  Alyssia is the creator of Mind Over Munch, which began as her personal challenge to eat clean for 100 days on Instagram and has quickly grown into a journey of sharing recipes, fitness tips and general advice for living a healthy lifestyle.  Mind Over Munch can be found online through all social media outlets and I have included links to each one at the bottom of the page so you can check them out when you’re finished reading my review of her new eBook!

For starters, I LOVE FALL and everything that comes with the season.  I also love that this eBook includes an easy to read list of in season produce.  These are the fruits and vegetables you will want to purchase due to the fact that they are at their peak of freshness during the fall.  She also gives you a guide on what foods you should consider buying organic due to pesticide usage.  I was glad to know that two of my favorite foods; avocados and sweet potatoes, are part of the “Clean Fifteen”, which will certainly save me some money the next time I go to the grocery store!

Speaking of going to the grocery store… I am going to need to stock up after seeing all the delicious looking dishes included in the Fall Seasonal Recipes eBook!  Alyssia hasn't left a thing out when sharing these recipes.  Not only does she include the ingredients (in cups AND in grams), the instructions, and the serving size, but she also puts the estimated time it takes to prepare and cook the dish and the level of difficulty.  Not to mention, every single recipe has the nutritional content given so if you follow a specific macronutrient, or if you are vegan or gluten free, you know exactly which recipe will work for you and your diet!

As a bonus, the Fall Seasonal Recipes eBook includes numerous nutritional and fitness tips!  From 5 Easy Ways to Cook Squash, to Homemade Pumpkin Puree, you are sure to have a fit and fantastic fall when you read this eBook.

With 25 recipes in total which includes 5 breakfasts, 5 lunches, 5 dinners, 5 snacks, and 5 desserts, you have a variety of fall recipes that will soon become your favorites.  My mouth is watering just looking at them all!  I cannot wait to try the Sweet Potato Waffle and the Pumpkin Pull-Apart Bread!  I will probably make both this weekend, and when I do, I’ll be sure to post! ;)

If you’d like to purchase the Mind Over Munch - Fall Seasonal Recipes eBook you can do so at the link below:

http://mindovermunch.com/ebooks/

Use the coupon code– "candyscleancooking" – and you will receive $1 off of the $5.99 original price!  This code will be active now through the end of 2014.

Mind Over Munch:

Website - www.mindovermunch.com

YouTube - www.youtube.com/user/mindovermunch

Twitter - www.twitter.com/mindovermunch

Facebook - www.facebook.com/mindovermunch

Instagram - www.instagram.com/mindovermunch

Please Note: I was not paid to endorse this eBook nor do I receive any of the monies generate from it's sales.  My friend has graciously given the eBook to me so I may try the recipes and asked me if I would write my personal and honest opinion, which, I obviously think it is wonderful!

Grocery List

"Let's start of the new year right with a grocery list full of delicious and nutritious health foods so you can start cooking and eating clean!"

The other day, my friend Stephanie asked me what my grocery list looks like when I go shopping, so I figured I would post an outline of the things I normally purchase when I'm stocking up my fridge and pantry.

I'm sure you've heard it time and time again... "Abs are made in the kitchen!" But, that's because it is SO TRUE!  You can do a million and one sit ups but unless you lower your body fat percentage through clean cooking and eating you will not be able to see the results of all your hard work in the gym!  Plus, when you clean up your diet, not only will you start to SEE changes in your body, you will FEEL it as well.  You'll enhance your brain function, you'll have increased energy, and I guarantee you will be performing your daily activities and tasks much better.  Now what's not to love about that?!  All things positive come from clean eating :)

I tend to buy what is in season because that's usually what's the freshest and cheapest.  Also, I try to use coupons to cut costs and look for anything that is on sale of course!

Candy's Clean Cooking - Grocery List


Macronutrients are the structural and energy-giving caloric components of our foods that most of us are familiar with.  These are proteins, carbohydrates, and fats.

Micronutrients are the vitamins, minerals, trace elements, phytochemicals, and antioxidants that are essential for good health!

Processed foods tend to have more macronutrients than natural foods at the expense of micronutrients.  This is because processing food strips the foods of many of the vitamins, and minerals to give the food a longer shelf life.  So much of fast foods and other processed foods give you tons of calories without much micronutrient content – which is why we have so many health problems in America today.  I personally recommend eating a balanced diet composed of high-quality natural foods from the earth.  Skip the stuff that comes in packages that can sit in your pantry for months and not spoil!  Eat lots of fresh vegetables, fruits, nuts, seeds and lean meats. 

 

Macronutrients are the structural and energy-giving caloric components of our foods that most of us are familiar with.  They include carbohydrates, fats and proteins.
Micronutrients are the vitamins, minerals, trace elements, phytochemicals, and antioxidants that are essential for good health.
- See more at: http://bonfirehealth.com/micronutrients-macronutrients-food-breakdown/#sthash.dJOQttYj.dpuf

Macronutrients are the structural and energy-giving caloric components of our foods that most of us are familiar with.  They include carbohydrates, fats and proteins.
Micronutrients are the vitamins, minerals, trace elements, phytochemicals, and antioxidants that are essential for good health.
- See more at: http://bonfirehealth.com/micronutrients-macronutrients-food-breakdown/#sthash.dJOQttYj.dpuf

Vegetables
- Asparagus
- Arugala
- Broccoli
- Brussel sprouts
- Carrots
- Celery
- Cucumber
- Garlic
- Green beans
- Kale 
- Mushrooms
- Onions
- Peppers
- Salad 
- Spinach
- Squash
- Tomato
- Zucchini

Fruits
- Apples
- Avocado
- Bananas
- Berries
- Pineapple
- Pomegranate 

Meats
- Bison
- Chicken breast
- Lean ground turkey
- Mahi Mahi
- Salmon
- Steak
- Tuna

Dairy
- Cottage cheese 
- Eggs
- Egg Whites
- Greek yogurt (plain)

Dairy Substitutes
- Almond cheese
- Unsweetened almond milk

Nuts/Seeds/Oils
(all natural, unsalted)
- Almonds
- Balsamic Vinegar
- Cashews
- Chia
- Coconut oil
- EVO
- Flax
- Nut butters
- Safflower oil
- Sunflower seeds
- Walnuts

Complex Carbohydrates
- Brown rice
- Gluten Free Oats
- Quinoa 
- Sweet Potato
- Whole Wheat bread/wraps

Canned Goods
- Beans
- Lentils
- Low-Sodium Tuna

Other
- Green Tea
- Honey
- Lemon/Lime juice
- Mrs. Dash seasonings
- Spices


Note:
Since I shop at Costco and buy in bulk most of these items last me for quite some time so I do not have to buy them every single time I go grocery shopping.
Remember: Buy what suits you and your lifestyle; choose clean products that fit your dietary needs and tastes!  I'm always learning about new health foods so many of my shopping trips include me trying out something new!  This list is just a helpful outline from me to you :)


*Tips* 

• Don't go to the grocery store when you're hungry!  Make sure you consume a good clean meal before stepping foot into the store, this way, you'll be less inclined to buy junk food or purchase products you really don't need.
• Shop the perimeter of the store.  If you haven't noticed, this is the area where the majority of healthy products are placed; fruits, veggies, meats, dairy, etc.
• Plan your meals ahead of time, make a grocery list beforehand, and STICK TO IT.
• READ LABELS!  The first 5 ingredients are the main ingredients.  If you can't pronounce the ingredients then you probably shouldn't be eating it.  Also, make sure you're aware of the PORTION SIZE.

Easy Open Faced Egg White Omelette

I wanted to make a quick and easy breakfast this morning, and I did, so I thought I'd share it with you!  With just 5 healthy ingredients and only 5 steps, this recipe is super simple for my busy but health conscious fit fam.  Packed with 26.3g protein and only 158.3 calories, this high protein, low calorie, and low carb meal is the perfect way to start a healthy day!

Easy Open Faced Egg White Omelette

Ingredients:
- 3/4 cup egg whites
- 1/2 cup chopped baby spinach
- 0.5 oz low sodium turkey breast
- 1 oz low fat shredded mozzarella
- a dash of Mrs. Dash Garlic & Herb seasoning

Instructions:
- Spray small pan with olive oil and heat on medium.
- Add chopped spinach and cook for 1-2 minutes.
- Pour in egg whites and cook for another 1-2 minutes.
- Add turkey breast and cook for 1-2 minutes.
- Sprinkle mozzarella and Mrs. Dash on top and cover with lid for 1-2 minutes.

And that is it!  You can always incorporate additional veggies such as; onions, peppers, zucchini, tomatoes, the list can go on and on!

Serving Size: 1
Nutritional Info:
158.3 calories, 3.4g fat, 11.2mg cholesterol, 378.3mg potassium, 1.7g carbohydrates, 26.3g protein.

Enjoy!

Overstuffed Bell Peppers

This was my first time making stuffed peppers and now I must say I am addicted!  I will certainly be making this recipe again, and soon!  It provides a perfect balance of lean protein, complex carbs, and veggies.  I used whatever I had in my fridge and pantry and this was what I came up with :)

OVERSTUFFED BELL PEPPERS

Ingredients:
- Organic Tomato Sauce (enough to cover the bottom of a casserole dish)
- 5 Large Bell Peppers
- 1/2 cup Yellow Onion, chopped
- 1.5 tsp Minced Garlic
- 1 tsp Mrs. Dash - Italian Medley
- 2 lb Extra Lean Ground Turkey
- 1 cup Organic Brown Rice (could sub quinoa), COOKED
- 1 cup Zucchini, diced
- 3 oz Fresh Mozzarella
- Ground black pepper to taste

Instructions:
- Preheat oven to 400 degrees F.
- Cover the bottom of the casserole dish with a thin layer of tomato sauce.
- Cut bell peppers in half lengthwise; discard seeds and membranes.
- Place in a casserole dish.
- Spray pan with olive oil and cook the onions until translucent (5-7 minutes). 
- Add minced garlic and cook for 2 minutes.
- Season ground turkey with Mrs. Dash then add the ground turkey and brown.
 

- In a large bowl, combine the cooked ground turkey, cooked brown rice, and zucchini.
- Scoop mixture into each bell pepper half.
- Sprinkle ground black pepper on top of each to taste.
 

- Bake, covered, for 30 minutes. If desired, uncover, sprinkle mozzarella cheese on top, and bake an additional 5 minutes.

- Scoop tomato sauce from bottom of the pan and drizzle on top to serve.

Serving Size:

1 serving = 1/2 bell pepper

Serves 10

Nutritional Facts:

177.8 cal, 4.8g fat, 66.6mg cholesterol, 133.1mg sodium, 172mg potassium,

11.8g carbs (1.9g fiber, 2.7g sugar), 24.1g protein

ENJOY!

Turkey Pumpkin Chili

Yesterday friend Lina says to me, and I quote "Ok. So for me to start following it (my blog) I need yummys with the following ingredients: milk. steak. pineapples. lentils. MMMmmm lentils."  Lol!  Challenge accepted Lina!  But, in celebration of Halloween yesterday, I wanted to cook up a healthy meal using pumpkin.  So here I am thinking hmm... what can I make that one, involves Lina's lentils, two, incorporates my pumpkin, three, is a healthy and hearty meal, and finally, of course it has to taste great!

Turkey Pumpkin Chili is the answer!!!

 
I have actually made Jamie Eason's 3 Bean Turkey Chili before and it was delicious (I'll post the recipe if anyone wants it).  But pumpkin... I had my doubts.  I set out to find a starter recipe and found one from Whole Foods Market which I tweaked to make it healthier, have plenty of left overs, and lower the calories per serving.

My Turkey Pumpkin Chili came out to UNDER 250 CALORIES per serving and it's packed with 22.8g of protein!!! Amazeballz!

Ingredients:
- 2 Tbsp Extra Virgin Olive Oil
- 1/2 cup chopped Yellow Onion
- 1/2 cup chopped Peppers (I used red, yellow, and green)
- 1 seeded and chopped Jalapeno
- 2 tsp minced Garlic
- 2 lbs Lean Ground Turkey
- 1.5 can Low Sodium Diced Tomatoes, with their liquid
- 1.5 can Organic Pumpkin Puree
- 1.5 can Reduced Sodium Kidney Beans, rinsed and drained
- 2 Tbsp Chili Powder
- 1 Tbsp Cumin
- 1 Tbsp Ground Black Pepper
- 1/2 tsp Chipotle Pepper

Instructions:
Heat oil in a large pot over medium high heat. Add onions, peppers, jalapeños and garlic and cook, stirring frequently, until tender, about 5 minutes. Add turkey and cook until browned. Add tomatoes, pumpkin, chili powder, cumin, black pepper and chipotle pepper, and bring to a boil. Reduce heat to medium low and add kidney beans. Cover and simmer, stirring occasionally, for 30 minutes more. Ladle chili into bowls and serve.

I added a tablespoon of light sour cream (20 cal) and some leftover diced green peppers when serving.  It would also be yummy with some low fat shredded mozzarella but I didn't have any!

I made this for two guys and they both gave me their stamp of approval.  Boom! ;)

Makes approximately 10 servings.

DID I MENTION IT'S UNDER 250 CALORIES PER SERVING?!

Nutrition:
246.6 calories, 10.1g fat, 64mg cholesterol, 174mg sodium, 373.5mg potassium, 21.4g carbs (8.4g fiber, 6.4g sugar) 22.8g protein

Vitamin A - 122.6%
Vitamin C - 17.5 %
Calcium - 9.2%
Iron - 22.2 %

Enjoy!

Cinnamon Chocolate Protein Pancakes with PB & Banana Topping

If you follow me on any of the social media networks (which I suggest you should) ;) You probably know by now I'm all about pursing progress.  Personally, I feel as if there is always room for improvement when it comes to almost anything in life.  I'm striving to be the best me I can possibly be, persistently trying to better myself every day.

This is relative to my cooking as well.  I'm constantly questioning; How can I make this recipe healthier? Can I substitute any ingredients to make this meal a clean eating choice? Is it possible to reduce the calorie content? What can I do to make this recipe even more delicious?  I can go on and on, but I think you get the point! Lol!

So, in seeking to make my protein pancakes even better, I came up with this wonderful recipe!  Cinnamon Chocolate Protein Pancakes with PB & Banana Topping!

Cinnamon Chocolate Protein Pancakes with PB & Banana Topping

Ingredients:
- 1 scoop Chocolate Whey Protein (VPX SRO Zero Carb)
- 1/4 cup Quick Cooking Oatmeal
- 1/4 cup Egg Whites
- 1/8 cup Fat Free Cottage Cheese
- 1/8 cup Unsweetened Applesauce
- 1/2 tsp Cinnamon
- 1/2 tsp Vanilla Extract

Topping:
- 1 tbsp Natural Peanut Butter
- 1/2 Banana (sliced)

Instructions:
1) Blend all ingredients together (I use my Magic Bullet).
2) Cook pancakes on Low heat on a pan sprayed with non-stick cooking spray.
3) Spread half tbsp Natural PB on first pancake while warm.
4) Place second pancake on top and spread remaining Natural PB on top.
5) Top with Banana slices.

Serving Size: 2 medium sized Protein Pancakes
Nutrition (includes the topping!): 370 calories, 33g protein, 9g fat, 282.5mg sodium, 36g carbs, 6g fiber

These came out great!  They were thicker and much more moist than the original recipe.  I really like the addition of cinnamon as it boosts metabolic rate and flavor.  Also, I'm very happy I was able to reduce the calories from 467 to 370!  Tastier and healthier for the win!

 Enjoy! :)

Turkey Muffins

In preparation for upcoming photoshoots and fashion shows, I decided to alter my eating and become more strict with my meals.  Therefor, I decided to make fitness model (and my personal role model) Jamie Eason's Turkey Meatloaf Muffins (click for her recipe) which I found on one of my favorite websites, Bodybuilding.com.

This is a picture from my first time making her exact recipe!

*Tip*

I like my food caliente, but if you are not into fiery foods (or can't stomach spice).

I recommend cutting down on the chipotle pepper because they are pretty spicy!

Turkey Muffins make the perfect grab and go snack!

When I went to go make my turkey muffins for the week last night, I realized I did not have all of the same ingredients, but, I made it work!  So this is my recipe below.

Ingredients:

• 2 lbs lean ground turkey
• 1/2 cup egg whites
• 1/2 cup oats
• 1 tsp Mrs. Dash Original
• 1 tsp Mrs. Dash Garlic & Herb
• 1 tsp Mrs. Dash Extra Spicy
• 2 tsp yellow mustard
• 2 tsp black pepper
• 2 tsp garlic 
• 2 celery stalks (chopped)

  

Directions:

1. Preheat oven to 375 degrees.
2. Spray muffin pan with olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 50 minutes.

Makes 12 muffins.

Serving Size:

Women: 2 muffins

Men: 4 muffins

Enjoy! :)

Spaghetti Squash

I'm always looking for different low-carb foods, cause let's face it, who wants to eat the same thing over and over again.  I sure don't!  So, my mom suggested spaghetti squash as an alternative to pasta.  The squash can be baked, boiled or microwaved. Once it's cooked, you can pull a fork lengthwise across the flesh and it will fall into strands that resemble spaghetti.  Pretty awesome!

Nutrition wise, a 1 cup serving of cooked spaghetti squash has 42 calories and 10 g of carbohydrates.  It is very low in fat and is a great source of dietary fiber.  Spaghetti squash also contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene.

When it comes to taste, spaghetti squash can be quite bland. To spice up my squash, I lathered both halves with extra virgin olive oil and chopped garlic.  I tend to use garlic a lot when I'm cooking and not just because of the amazing aroma and fabulous flavor!  It’s the best overall plant for stimulating the immune system, the best anti-clotting herb, one of the best anti-fungals, and potentially useful for preventing heart disease and cancer.

“People have known garlic was important and has health benefits for centuries,” said Dr. David W. Kraus, associate professor of environmental science and biology at the University of Alabama. “Even the Greeks would feed garlic to their athletes before they competed in the Olympic games.”

So... why not eat like a Greek Olympian? :)

Instructions:
- Preheat oven to 425 degrees.
- Cut spaghetti squash in half lengthwise and scoop out the insides.
*Tip* The seeds can be saved and roasted just like pumpkin seeds!
- Spread 1 tablespoon of extra virgin olive oil on halves.
- Spread 1 tablespoon of chopped garlic on halves.
- Place squash on baking sheet and bake for 45-60 minutes (mine took about 45).
- When squash is done (tender) run a fork through the flesh lengthwise.

And there you go!  You can save 180 calories and 33 g of carbohydrates by eating a cup of spaghetti squash instead of a cup of pasta ;)

Enjoy!

Grilled chopped chicken, spaghetti squash and mixed vegetables, for the win!

 

References:

http://www.livestrong.com/article/81490-spaghetti-squash-nutrition-information/
http://well.blogs.nytimes.com/2007/10/15/unlocking-the-benefits-of-garlic/
http://www.motherearthnews.com/ask-our-experts/health-benefits-of-garlic-zb0z11zphe.aspx