Foods High In Iron

I have multiple  Kuhn Rikon knives at home; I like their handle, the multicolored blades, and they just work really, really well. The small paring knives are excellent, as are the large chef's knife I own. All non-stick, all quality Japanese steel. So I was grinning from ear to ear when I saw this advertised in this month's Cooking Light Magazine: The Kuhn Rikon Melon slicer. It is specifically designed to cut larger, longer melons like watermelon, and melons like cantaloupes and honeydews.      With its 11" long serrated blade, nonstick surface of Japanese steel, and matching knife sheath...this will be a Kuhn Rikon I will be adding to my growing collection. I am looking forward to peak melon season just around the corner and I can imagine this knife will become invaluable. Buying pre-cut fruit is just too expensive! http://www.chefsresource.com/kuhn-rikon-melon-knife.html

     One of the dietary changes that comes along with Clean Eating is being much more mindful concerning not just of what you are eating, but also how you are eating. Where you are eating. What sparks you to be eating. When every bite counts - when every bite enhances your body, you begin to take pleasure in the act of nourishing your body. As your taste buds reset to the factory standard, you begin to appreciate the inherent sweetness in an apple, the umami in hummus and crackers - the simple yet nutritious protein of the edamame. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.

     After a discussion with my friend about stockpiling a recent clearance find on batteries, it was suggested to me that a discussion of Clean Eating and TEOTWAWKI ( The End Of The World As We Know It, or having some sort of disaster preparation plan ) might be of use to my readers. Now, I don't stockpile because I live in fear of some sort of Armageddon scenario ( though I live just outside Washington DC... ) I stockpile because as an active couponer, I weekly get deals on free or nearly free product that I will buy in bulk in order to have a fully stocked pantry. As a side benefit, I am prepared for natural disasters, or anything else the Goblins of the world may dish out. Some of my readers may know I am also a Moderator over at WeUseCoupons.com. Here's a link to a recent article I wrote ( Yes, I am Mavourneen ) on couponing for healthier, less processed foods : Couponing for Healthier Choices: More Fresh, Less Processed Foods. I use coupons to lower my total g...

           My husband and son are very supportive of my Clean Eating - but they themselves do not follow a Clean diet...yet. My husband has recently munched cookies and bologna sandwiches at night; my son scrounges for ice cream after dinner. Since starting Clean Eating, my grocery habits have changed dramatically. I buy a significant amount of fresh fruit, vegetables, and meat...and very few processed foods. I still buy them their snackie foods, but a subtle shift has taken hold in my house...much to my quiet pleasure.      At dinner, my normally fish fussy husband is trying the fish I cook for myself. He's eating more vegetables and salads - fewer starches and far fewer evening chips and other assorted junk food. Slowly but surely, I'm bringing home less and less snacks for them. My husband, who has always loudly complained "Fish have sex in that!" when contemplating a glass of water has surprised me more than once by ha...

Bean sprouts are a healthy, wholesome, Clean addition to your salads, sandwiches, or just about anything else you'd care to mix them into. Sprouting a seed is said to increase its nutritional value tremendously - especially their natural B vitamin values. Adding sprouts to your foods is healthy and Clean - now have them at home anytime you want them. Now, you can't just sprout a can of garbanzo beans. These have been heated and the bean rendered inactive. You need to look for "sprouting seeds" at a local health food store or garden center. Anything that will ultimately grow into a plant can be sprouted. Seeds are easily found this time of year as Spring is almost here in most areas of the Nation. Making them yourself at home is super easy. Wash, rinse, repeat - that is it! 5 Easy Steps The basic steps for sprouting are as follows: Soak . (Generally, seeds are soaked overnight for around 8-14 hours. Lentils fit into that category; however, quinoa only needs 2-4 hours...

Cooking tuna steaks is relatively easy, yet few people try it at home. Don't mistake this for the tuna you get from a can; it is much , much different.  A neutral oil like canola or a light olive oil, a little seasoning...and you are good to go. Don't overcook your tuna; it's really not as flavorful when cooked all the way through.

I use my Sundays to get myself ready for the upcoming week so I don't have any excuses to stray off path. What have I done? 1. Went to the grocery store and purchased foods for the upcoming week: eggs, turkey burgers, salad making stuff, Greek yogurt, fruit, chicken breasts, etc. 2. I came home and started processing my purchases. - Boiled the dozen eggs - Grilled the 4 turkey burgers on the George Foreman grill; they are cooling on the counter so they can be packaged up. - Butterfly cut the chicken to make 2 pieces out of 1 breast ( chicken breasts these days are huge and the portion is too much ) and they will go on the George Foreman next. - Hulled and sliced 1 lb of strawberries ( on sale! ) for addition to the Greek yogurt for this week's breakfasts -Separated my bananas ( Thanks, Violent Indifference for the tip! ) to slow ripening so the bananas will last the upcoming week -Cleaned and washed the peppers, cucumber, etc for this week's salads. I don't cut them unt...

This is one of those quotes that applies to a lot of things - but it is particularly good for the beginning Clean Eater. Start by doing what's necessary, then what's possible and suddenly you are doing the impossible. - Saint Francis of Assisi Start Clean Eating slowly. Remove some of the most potently hazardous foods from your diet - those ones you know aren't good for you : soda, fast food, fried food, candy. Get used to the removal of these items. Then, conquer areas one at a time. Always eat a doughnut with your morning coffee? Switch to a healthy muffin, or yogurt and fruit. Take the cream sauces away from dinner. One step at a time - slowly - you will clean your diet. 

Still looking for Clean Eating condiments and spices? I get a lot of people who are finding my blog from Google searches on "Clean Eating Condiments." Clearly, people out there are looking to add some zing to their foods! Last night, as I used my McCormick cinnamon grinder on my sweet potato, I realized I should talk about these nifty little suckers. These come in a variety of spices and herb mixes - I just got a few of the sea salt grinders, as well as a nice peppercorn mix, and the cinnamon grinder. If you are really minding your salt, be aware some of the blends have sea salt in them - but overall, these are a great CE addition to your spice pantry. Normally around $2 per grinder, on sale with a coupon they are around .50 each. I like the Italian herb grinder on everything from chicken breasts to veggies. The steakhouse grinder is excellent on beef and hamburgers. Poke around the spice aisle in your grocery store, and pick up some of these grinders. Your grilled meats will...

1. Chutney: It is a sweet-tart condiment that is often found in the International section of your store, or near the pickles/relishes. It's a great add on for for roasted chicken or seafood. Make sure you look at the label and get a brand with low sugar / low ingredient list - or, try your hand at making your own chutney to control ingredients and sugars! 2. Curry Paste : A staple in Indian cooking, this paste can be found in mild to blazing hot varieties. Again - check the International section of your grocery store. Great with chicken, or as a different smear on a turkey burger. 3. Pesto: It is a blend of basil, olive oil, vinegar, and pine nuts. Traditionally served in Italian dishes, pesto is fun on vegetables, and I've seen several clever recipes that add this to homemade salad dressing. I like the Amor brand I found in my grocery store. 4. Flavored Oils : Truffle, Herb, Pepper, etc : Flavor infused olive oils are an amazing addition to the pantry. For Christmas, my Mothe...

      At the core of CE is removing processed foods from your diet and choosing unrefined, "unmessed with" better alternatives. If you are a tea drinker, it is preferable to chose green tea over regular black or Oolong. Why? Green tea isn't fermented in the production process, which leaves it's natural antioxidant powers largely intact. While black and Oolong teas are still healthy, green tea is more so.  If you are looking for an additional beverage to add to your diet, green tea ( hot or cold ) should be at the top of your list.            Tea drinking in general has been scientifically shown to aid in digestion, increase metabolism, lower blood pressure and cholesterol levels, and is a powerful aid to your immune system. It's a win/win/win all around. The only drawback is caffeine content - if you are sensitive to caffeine, or are trying to reduce the amount you consume, be sure to look for decaffeinated teas.   ...

One of the hardest things to adjust to is staying on track when in social situations - parties, gatherings - restaurants. Having a few tricks up your sleeve will have you armed and ready to stay on the Clean side of things! 1. Internet: Does the restaurant you are going to have a web page? Check it out before you go in the privacy of your home. Scope out the menu, and make 2 or 3 strong CE choices so when the moment of truth comes, you won't be tempted to blurt out "Can I have fries with that??" You'll also have a prime choice, and then a backup choice if the restaurant is out of that dish. 2. Eat Ahead of Time : No brainer, and the oldest trick in the book. Before you go to the restaurant, have a yogurt, some fruit - anything clean to take the edge off your hunger. 3. Salad: Order a salad for the appetizer course - people who eat salad first generally eat about 20% less food overall during the course of the meal. Ask for "no croutons or cheese" and feel f...

1. Instead of mashed potatoes, try mashed cauliflower!   2. Instead of white flour in baking, try almond flour.  Almond Flour at About.com   3. Instead of spaghetti, try spaghetti squash 4. Instead of pizza crust, try a large portobello mushroom

I'm on a squash kick lately - I can't get enough. Last night was spaghetti squash. This evening, I steamed 5 small yellow neck squashes cut into rounds. Tomorrow night? You guessed it - butternut squash. Loaded with fiber and Vitamin A, the butternut squash is a friend to the CE community. A lot easier to prepare than you've been led to believe, and SO worth the ( minimal ) effort. 1 - Look for unblemished , matte ( not shiny ) squash that feels heavy for its size. 2. Don't refrigerate. Store in a cool place like a pantry for up to 3 months. Cooked squash can be incorporated into all kinds of dishes - baked goods, soups, a side dish, a filling for meat...all kinds of uses. Microwave:  You can microwave squash if pressed for time. Wash squash, and cut in half. Scoop out the seeds. Microwave face down on a plate for 5 minutes. After 5 minutes, test doneness with a fork. For should easily pierce the orange flesh. If not done, microwave for a few more minutes, testing after...

I mentioned in an earlier post that I was going to refill my desk at work with healthier, CE ( emergency ) lunch and snack options for when I get caught short. Here’s what I bought and is now occupying the lower right drawer: 2 sm cans Goya black beans 5 cans white albacore tuna ( I dislike chunk light! ) 1 package Wasa bread ( sourdough flavor ) 1 jar Skippy peanut butter*** 1 box Better Oats Abundance Maple & Brown Sugar multigrain hot cereal ( 5 individual servings ) 1 box Celestial Seasonings Black Cherry Berry tea bags 1 bag CVS roasted and salted almonds ( lightly roasted, lightly salted – yum ) 1 canister organic raisins  ** Note: I compared Skippy to many Natural and Organic brands, and found the lower fat version to be almost identical in most ways, in nearly all ingredients to the other organic versions. I like Skippy, I've got a bunch in my house - I'm sticking with Skippy. If you feel an organic product is better - by all means, chose what is best for you. I am ...

I've eaten pomegranate before, but had never opened one myself. It's something you have to be taught how to do - and the lessons are well worth it. Pomegranate is a deliciously tart/sweet snack - great in yogurt and oatmeal. Definitely something to try at home - poms are an awesome source of vitamin C and polyphenols - one of the most powerful antioxidants.  1. Cut the pomegranate 1/2" below the top "crown" of the fruit See the sections? Using a knife, carefully score along these sections so they can be pried apart: Pour a small bowl of water, and gently loosen the seeds ( technical name : arils ) into the water. If some of the white stuff goes into the bowl, that is ok. You'll fish those out later. Strain the arils from the water, remove any stray white bits - and enjoy!

     Greek yogurt is a type of strained yogurt which is made by removing whey out of the yogurt, and it is typically enjoyed by those on the CE path for its high protein content and ( generally ) low sugar content. .One of my readers asked me which brand of yogurt I'm eating when I write "1 - 6 oz container Greek yogurt with fruit" every day in my Daily CE blog. Well, I generally buy what is on sale and what I have a coupon for - but in general, it is either Trader Joes yogurt, Yoplait, Oikos, or Chobani.            By all means, go into your grocery store, and look for the fat free versions of Greek yogurt to try. I liked this article over at seriouseats.com: Greek Yogurt Taste Test , and this article at Buzzle does a great job explaining Greek Yogurt Brands . I can't emphasize enough - look at the back of the label, and choose some to try using these criteria: zero to low fat, and low ingredient list. Some "high test" Greek yogurt...