Have you ever had the experience of walking into a party, seeing a spread of food and diving in without any notion of how many calories or grams of fat you were consuming? If you’ve been there before, I totally understand – I’ve definitely overindulged that way in the past too. But these days, especially as we get older, eating everything in site with reckless abandon may taste great going down, but isn’t so good once the new year rolls around.

Instead of feeling like you don’t have a lot of healthy options at your next gathering, why not bring a dish you know is healthy that you and others can enjoy?  Focus on healthy, low fat clean eating ingredients such as beans, greens, whole grains and lean meat. Substitute olive oil for butter and Greek yogurt for mayonnaise.

One of my favorite dishes to bring to a potluck during the holidays, or any time of year for that matter, is super simple and absolutely delicious.  It features high fiber, gluten-free quinoa, chick peas and spinach.  A liberal amount of orange zest plus raisins and cinnamon add fantastic flavor.  It seems like every time I make this, it’s a bit hit, as I discussed on Good Morning Connecticut yesterday morning:

Here’s the recipe for you to enjoy and share at your next event.

Ingredients:

Serves 4-6

1 cup quinoa
1 cup water
¾ cup freshly squeezed orange juice (about 2 oranges)
½ tsp. sea salt
zest from two oranges
1 tbsp. extra virgin olive oil
2 medium onions, chopped
3 garlic cloves, minced
½ cup raisins
1 cup cooked chickpeas (or canned organic chickpeas)
6 cups washed and chopped spinach leaves
salt to taste
½ tsp. cinnamon
¼ cup toasted sliced almonds
1 orange, cut into wedges

Rinse the quinoa well and drain in a fine-mesh sieve. Combine water and orange juice and bring to a boil in a 1-½ or 2 quart saucepan. Add the salt, orange zest, and the rinsed quinoa. Return to the boil, reduce heat, cover and simmer for 15 minutes, or until all the liquid has been absorbed. Remove from heat and let sit, covered for 10 minutes to fluff up.

While the quinoa is cooking, heat the oil in a large skillet that has a tight-fitting lid.  Add the onions and sauté over medium-high heat for 10 minutes until soft. Add garlic and sauté for 1-2 minutes.

Add raisins, chickpeas and spinach. Cover and cook over medium heat for 5 minutes or until the spinach has wilted. Adjust heat if necessary. Drain any excess water after cooking the spinach. Season to taste with salt.

Combine the vegetables into the quinoa. Stir in cinnamon. Garnish with the toasted pine nuts and orange wedges.

Serve warm or at room temperature.

What’s your favorite healthy, clean eating dish to take to bring to a party that you know others will love? How do you avoid holiday overindulgence?

I’ve been having great fun looking through recipes and settling on our Thanksgiving menu. Of course, I can’t help but keep it healthy and clean eating.  I’m working from the notion that any of us can create a delicious, healthy and clean eating meal without having to add tons of calories that taste good going down but don’t feel so great when they morph into extra pounds. 

This past month I came across a recipe for sweet potato pie ice cream that is so simple and delicious that you’ll hardly believe it! It appears in the current issue of Clean Eating Magazine, one of my favs.  It’s only contains a handful of ingredients and uses only natural sweeteners and tastes like, well, sweet potato pie!  I made it for my most recent Good Morning Connecticut segment on WTNH earlier this month and it was a hit with Steve and the crew.

I adapted it just a bit after my first go round (it was a bit sweet for me so I reduced the maple syrup). You can have fun with this and make it your own. It’s the perfect way to mix up Thanksgiving with a new twist that’s healthy too.  Keep in mind that it takes a little pre-planning as you need sufficient time to freeze the ice cream.

Sweet Potato Pie Ice Cream

Ingredients:

1 large sweet potato, peeled and sliced into 1/2″ pieces
1/3 cup pure maple syrup
2 cups unsweetened oat milk (available at the health food store)
1/2 cup raw honey
1 tsp. pure vanilla extract
1 tsp. pumpkin pie spice

Directions:

1. Preheat oven to 350 degrees.  Place sweet potato pieces on a foil lined baking sheet (for easy clean up) and pour maple syrup over sweet potatoes to coat evenly.  Bake for 30-60 minutes until tender.

2. Remove from oven and then transfer to refrigerator to let soften further.

3. Put sweet potatoes in food processor and puree until creamy. Then add oat milk, blend a little longer and add remaining ingredients.  Blend until smooth and creamy, about 4 minutes (I tried this in both the Vitamin and food processor and this is so much easier in the food processor as the Vitamix is too deep).

4. Pour into a square metal cake pan and freeze for 12 hours, until solid.

I found that the ice cream needed a good 10-15 minutes to soften up before serving.  Once it isn’t so cold, it’s a whole lot creamier!

Give it a try and let me know what you think about this clean eating treat.

That’s exactly what yours truly, The Clean Eating Coach, shared with Steve Villanueva and Anne Craig on WTNH’s Good Morning Connecticut yesterday morning. We had great fun talking about three simple dishes that are sure to make your fall a little healthier and tasty: kale chips (a great substitute for greasy, calorie-laden potato chips!), butternut squash soup (bursting with Vitamins A & C and fiber) and roasted apples with pumpkin puree.  All the dishes we discussed are full of antioxidants to help prevent disease, low in calories and oh so good for you!  The perfect addition to your clean eating lifestyle.  And you can find butternut squash, apples and kale, along with a host of other fresh produce, at your local farmers’ market.

Check out the video and recipe for the apples below:

3 farmer’s market finds to have in your kitchen: wtnh.com

You will love this apple recipe – it’s so easy to make and it’s the perfect way to take advantage of the fruits of your apple picking adventures this fall. Even better, you can nip your sugar cravings in the bud with this simple recipe.

Roasted Apples with Creamy Pumpkin Puree

(Adapted from Clean Eating Magazine)

Ingredients:

4 crisp apples (Fuji, Gala or Braeburns work well)

1 cup canned pumpkin

½ cup plain Greek yogurt

1 tbsp. pure maple syrup

1/8 tsp. ground cloves

¼ tsp. ground cinnamon

¼ tsp. ground nutmeg

Directions:

1. Preheat oven to 375 degrees.

2. Place apples in a square pan and add one inch of water. Cover with foil.

3. Bake apples for 30 minutes then remove foil and bake for an additional ten minutes.

4. Remove apples and allow to cool.

5. In a bowl mix create the pumpkin mixture by adding pumpkin, yogurt, maple syrup and spices.

6. Cut apples in half, removing seeds and stem, and then top each apple with 2 tbsp. of the pumpkin mixture.

7. Serve and enjoy at room temperature.

Simply put, I think chia seeds are divine! So simple, so healthy, so good for you and they require minimal work, making them the perfect on-the-go breakfast for both kids and adults.

I tasted my first chia seed pudding sometime last year when I was doing a 5-day raw food cleanse that my friend Ruth organized.  I had heard of chia seeds before but have never actually tasted them, and what a surprise was I in for!  Each day my friend Ruth provides freshly made green smoothies, juices and soups that are super healthy for the body and soul.

So I was thrilled when chia seed pudding was on the menu for one of the breakfasts, replacing the smoothie.  I took one bite and it was instant heaven — creamy (made with fresh almond milk), silky, slightly sweet with a richness to the flavor. Chia seeds are high in protein, antioxidants and omega 3s and they’re so easy to use – bake with them, add a tablespoon or two to smoothies, or sprinkle on your favorite dessert.

Here’s how I like to make my chia seed pudding but you can easily adapt the recipe:

Ingredients:

2/3 cup almond milk (you can substitute your favorite milk – soy, rice, etc.)

2 tbsp. chia seeds

1/4 tsp. ground cinnamon (or to taste)

1/2 tsp. vanilla extract (or to taste)

3-5 drops liquid stevia (or other natural sweetener)

Fresh fruit

Directions:

1. Whisk chia seeds into milk (I like a thicker pudding so I use less milk but experiment with what works for you).

2. Add cinnamon, vanilla extract and sweetener.  Mix well.

3. Refrigerate for several hours or overnight.

4. Add fresh fruit (I’m partial to blueberries) and nuts if desired.

This is definitely the type of recipe that is fun to experiment with and see what best suits your tastes.  Play around and make it your own!

What’s your favorite way to enjoy chia seed pudding?  Do you eat it just for breakfast or do you branch out and enjoy it for a snack or dessert as well? Do tell!

Haven’t we all heard the adage, “the best way to start the day is with a healthy breakfast?” umpteen times before? And it’s true what they say: having a healthy, clean eating,  nutrient-rich breakfast sets the tone for both kids and adults when it comes to focus and concentration, energy levels and overall effectiveness. And you shouldn’t be afraid of consuming too many calories at breakfast (unless you’re eating, calorie-rich, high-fat food with limited nutritional value) – you will have more energy and if you’re active, you will have plenty of time to burn it off.

Study after study shows that when kids start the day with a healthy breakfast that can bridge the gap to lunchtime, they are more alert in class and do better on tests. Same holds true for adults at work. How many times have you kicked yourself after eating a bagel full of simple carbs or a sugary donut? It may taste good going down, but a gap in energy and concentration can zap your effectiveness. Simple carbs, refined baked goods and sugary cereals set us up for a mid-morning energy crash that can do a number on both our metabolism and blood sugar levels for the day.

There are two ingredients I always try to include in a clean eating, healthy breakfast: protein and fiber. Lean forms of protein – egg whites, tofu, peanut or almond butter or even homemade turkey sausage are all great ideas to add to your daily routine. Protein stabilizes your blood sugar level and helps avoid dips, provides sustained energy and supports good concentration. Combine that with a healthy dose of fiber — from whole grain bread, oatmeal or fruit and veggies – that will help you feel full and satisfied.

Here are a few examples of what I mean:

• A fruit smoothie that contains a banana and a cup of berries (lots of vitamins and fiber). Add a scoop of your favorite protein powder for sustained energy. Take it up another notch by adding a handful of raw spinach. You will get a serving of energy-boosting veggies first thing in the morning.
• Chobani fat-free Greek yogurt­. I’m a big fan of their plain yogurt. It boasts 14 grams of protein and when you add some fresh fruit (I can never get enough of summer berries) and a small handful of nuts, you have yourself a quick, simple and sustaining breakfast that again combines both protein and fiber.  The plain yogurt is especially good because it doesn’t contain added sugar.  But even with the small amount of sugar in the fruit flavors, kids will probably find it more appealing than the plain version
• An egg white omelet with sautéed or steamed veggies and a piece of whole grain toast (throw in a cup of fresh fruit and you’re doing even better!). Eggs are the perfect protein and easy for your body to digest. Add some veggies and you can start your day with nutrient-rich foods.  Put it in a whole wheat wrap and it’s instantly portable.

What’s your favorite healthy breakfast that contains protein and fiber and keeps you going all day? Do tell!

Want more breakfast ideas, especially kid-friendly ones? Tune into to Good Morning Connecticut this Sunday morning for healthy, quick and portable breakfast tips.

This summer I whipped up this clean eating recipe that I have been enjoying during our very hot weather. As much as I love summer, even I can get a little too hot!  This recipe will easily cool you down and it’s simple to make plus there’s no added sugar.  Even better, it only takes a few seconds in the blender and kids will love to help whip up this tasty treat.

Ingredients:

2 cups of watermelon chunks

2 tbsp. fresh lime juice

3-4 mint leaves

ice cubes

Put all ingredients in the blender and mix it up.  Adjust the flavors to your liking – go easy on the lime juice if you don’t like it quite as tart.  Add more ice for a thicker consistency.

I like to chill and then serve. And you can always add a little vodka for an extra kick.  :)

Give it a whirl and let me know what you think.

I’m a sucker for sweet potatoes in particular, with pumpkin and butternut squash as close runners up.  All of these are staples of a clean eating diet in our household.

This is one of my favorite recipes that’s hearty and super healthy. I adapted the recipe from something I saw many years ago.  I was looking through my recipes the other day and when I saw it, I made a beeline to the farmers’ market to pick up some just picked items which I included in it. You’ll love the creaminess of this soup although it has minimal butter. And you can surely substitute olive oil in its place.

Roasted Sweet Potato Bisque Soup

Serves 6

4 sweet potatoes baked, about 2 pounds
4 tbsp. butter or olive oil
2 gloves garlic, minced
6 -6 1/2 cups chicken or vegetable broth
1 cup onion, chopped
2 cups green cabbage, chopped in 1 inch pieces
2 large parsnips, peeled and chopped
4 cups chopped Swiss Chard, kale, spinach or collard greens

Seasoning Mix:

2 1/2 tsp. salt
1 1/2 tsp. paprika
1 tsp. dill weed
1/2 tsp. onion powder
1/2 tsp. black pepper
1/2 tsp. ground sage
1/2 tsp. cinnamon
1/2 tsp. garlic powder
1/2 tsp. nutmeg
1/2 tsp. white pepper

Directions:

1. Combine the seasoning mix in a small bowl and set aside.
2. Roast the sweet potatoes in a 350 oven for approximately an hour until tender.  Let cool, scoop out of skins and puree in the food processor or with a hand blender.
3. In a large soup pot, melt the butter or olive oil and then add the sweet potato puree, garlic and 2 tbsp of the seasoning mix.  Cook for 8 minutes stirring frequently (it can easily stick!).
4. Add 4 cups of the broth and continue to stir frequently until thickened, 5-6 minutes.
5. Add two more cups of the broth and then add the onion, cabbage, parsnips and greens.
6. Cover and simmer for about 20 minutes until the parsnips are cooked. Be sure to stir frequently to avoid sticking. 
7. Add the remaining broth, if needed.
8. Serve and enjoy!

Give the recipe a spin and let me know what you think!

And tell me about your favorite fall root veggie soup that you just can’t get enough of in your clean eating routine.

One of the things I like best about clean eating is that a few simple ingredients blended together can make a delicious meal that can be super easy.  I routinely like to keep it simple with the freshest ingredients. Make it a one pot meal and it’s even better – less mess in the kitchen.

The inspiration for this recipe came from Clean Eating Magazine.  Awhile back I had seen a recipe with black eyed peas and collard greens but I wasn’t so wild about the potatoes.  I actually was looking for it recently, couldn’t find it and put together what I thought sounded good, with some additions and changes.  It was absolutely delicious and it’s so basic that I can see making this pretty regularly in my meal planning routine.

You’ll love this clean eating recipe because it’s so fast, you have it made in about 30 minutes. And with greens, beans and sweet potatoes, it’s brimming with a whole host of nutrients your body needs.  I love that it features so many complex carbohydrates and it will keep your energy up for hours.

Ingredients:

1 medium onion, diced
2 cloves garlic, minced
1 tbsp olive oil
1 32 oz. carton low sodium vegetable broth
2 cups water
2 medium sweet potatoes, diced
1 bunch collards greens, chopped
15 ounce can black-eyed peas (I like Eden Organic)
14.5 ounce can diced tomatoes (I love Muir Glen, all organic)
½ tsp. dried oregano
½ tsp. dried rosemary
Sea salt and fresh pepper, to taste

Directions:

1. Sauté onion and garlic in olive oil until soft, about 5-7 minutes.
2. Add broth, water and sweet potatoes, bring to a boil and simmer for about 10 minutes.
3. Add black-eyed peas, tomatoes, collards greens, oregano and rosemary and simmer until collards are tender, approximately 10-15 minutes.
4. Season with salt and pepper.

What’s your favorite way to combine beans and greens in a soup? Have other ideas for a quick and delicious soup that’s healthy? Do tell!

And nothing’s better than finding new clean eating resources that inspire me in the kitchen. This past week, I had the pleasure of attending Terry Walter’s talk on Clean Food at the New Haven Public Library. Terry, a fellow graduate of the Institute for Integrative Nutrition, is the author of the recently published Clean Food cookbook, a seasonal guide to eating close to the source.

She shared about the power of preparing and eating real food for her and her family and how any of us can take baby steps in the right direction using seasonal, locally grown food. I’m always of that mind with my clean eating clients — it’s never about changing up everything in your routine at once, but about simple choices we can make everyday to step in the right direction.

Terry has a warm personality and engaging style that shone through during her talk. Along the way, she prepared some yummy dishes — a quinoa salad with fresh mango, black beans and mint, and a delicious garden salad with a lemon vinaigrette dressing — that we all had the pleasure of enjoying.

Nothing was a better follow up to the evening than noshing over a healthy meal with my good friend Jannae as we compared notes about what we were going to make from the cookbook over the weekend. 

And just as I promised myself, I got busy on Saturday and whipped up her sweet potato, corn and kale chowder.  I used Trader Joe’s frozen, fire roasted corn and loved the rich flavor.  I also tried her banana, coconut and chocolate chip cookies.  They are so easy to make and I like that the only sweetener is a 1/4 cup of pure maple syrup.  These vegan cookies were a bit hit at the dinner party we attended on Saturday night.

I really like the way Terry has divided up the cookbook by seasons.  Given that spring is officially here, I naturally gravitated to that section and am giving special focus to recipes that contain greens, one of the best springtime detoxifiers around.

If your aren’t familiar with Clean Food, you have to check it out, it’s worth every penny of the price. And it’s the perfect resource for clean eaters like me that are looking for some fresh, new recipes to build into my repertoire — it reminds me how fun it is to experiment in the kitchen as I support my health.

Have you had a chance to try out Clean Food already? What do you think? What’s your favorite recipe that you just can’t get enough of?

• Bring your favorite delicious and healthy dish to a party you might be attending. That way, you know there will be something you can enjoy without all the guilt
• Fill up on water when you arrive at the party to curb your appetite before you get into snack mode
• For every alcoholic drink you have, drink a glass of water afterward. It will hydrate you and won’t be full of empty calories
• Substitute high fat, creamy dips for low-fat and tasty hummus
• Replace your favorite refined white flour crackers for whole grain varieties. I’m a big fan of Mary’s Gone Crackers, delicious gluten-free crackers that pack a flavorful punch
• Want chips? Make your own! You can easily bake homemade potato or sweet potato chips that will satisfy almost any fan
• Kale chips anyone? These yummy treats can be made in minutes and the perfect way to add in some dark leafy greens that even kids will eat
• Grill mini turkey burgers. You can save calories and fat by substituting low fat turkey for beef
  Use low-fat cheese instead of the full fat variety
• Make a batch of cookies with whole grain flour and your favorite natural sweetener. They’ll satisfy a sugar craving and taste great too
• Whip up a pot of delicious veggie chili. It’s so good you won’t even miss the meat!