Foods High In Iron

     Use what you know about Clean Eating to make this the cleanest recipe possible... make the penne whole grain / whole wheat, keep the salt to a minimum, and use the Cleanest ingredients possible. My husband watched Giada again last night ( if you are new to CE Eve, my husband is a big fan of hers, mainly for the view... ) and this inspired me to post one of her videos.

   It is that time of year where most of the country is emerging from Winter and welcoming Spring. And if Spring hasn't come to your area yet - be assured, it is just around the corner.  While browsing the grocery store sale circulars yesterday, 3 items caught my eye: salmon, asparagus, and spinach. 3 yummy and very Clean staples. What to do with them? What better way to celebrate Spring than with this delicious meal that is light and Clean. Poached Salmon with Asparagus and Orange Vinaigrette Serves 3-4 1 skin-on wild Alaskan salmon fillet (about 1 1/2 lbs and 1 inch thick) 1/2 tsp finely grated lemon zest 1/3 cup plus 2 Tbs lemon juice 1 bunch medium-thick asparagus 3-5 scallions 1/2 tsp finely grated orange zest 2 Tbs freshly squeezed orange juice 2 tsp champagne vinegar 2-3 tbs extra-virgin olive oil Salt and Pepper to taste 4 cups washed organic spinach Fill a saucepan wide enough to hold the salmon with 2-3 inches of cold water.  Stir in 1/3 cup lemon juice a...

 Another mild, firm, white fish - sea bass is an excellent choice for Clean Eaters. Sea Bass is ( generally ) affordable, and is readily available all year round and nation wide. It readily accepts most ingredients you pair it with, and is easily cooked by even novice chefs. This dish has the sweet tang of the mango playing well with black beans ( I love black beans... ) to make a sweet/savory salsa.    Roasted Sea Bass With Mango and Black Bean Salsa Ingredients: 1 pound sea bass (or other white fish) 1 teaspoon oil salt and pepper to taste Directions: 1. Lightly oil you broiler pan to prevent the fish from sticking. 2. Season the sea bass with the salt and pepper. 3. Bake the sea bass in a preheated 450F oven until cooked (no longer opaque), about 10-15 minutes depending on how thick the sea bass is. Mango and Black Bean Salsa Ingredients: 4 small mangos (peeled, stoned and cut into bite sized pieces) 1 can black beans (rinsed and drained) 2 jalapeño peppers (chopped...

I've written several times about using Sundays as a "Clean Eating Prep Day" so I start the week off on the right foot CE wise. I prep the groceries I've bought, portion things out in containers and bags so I can "grab and go"...but one thing I've not really mentioned is something I prep on Sundays that has become somewhat of a staple for me; a CE dish I can adjust to suit my mood flavoring wise, a dish that uses up small amounts of frozen veggies from the freezer, or can be frozen and reheated at a moment's notice. It doesn't have a name. I call it my "ground beef dish" and the ingredients are fluid. Browned organic ground beef Mixed vegetables ( usually odds and ends from the freezer; or whatever floats my boat at the time ) Various seasonings and spices. That is it.  This week's fry pan contained  1.5 lb ground beef, diced onion, diced green pepper, and a medley of broccoli, corn, and red peppers. I added some extra organic brocc...

Barramundi is another name for a species of Seabass found mainly around Australia. Barramundi has a mild buttery flavor and a dense meaty texture (think snapper crossed with halibut). It’s not a ‘fishy fish’ so folks that prefer mild tasting seafood love it. It’s a great alternative to everyday fish like cod, salmon and tilapia. Don’t let the exotic name fool you – barramundi is a snap to cook.  Bake it with some bread crumbs, sauté with a little lemon butter, or marinate it with some olive oil, herbs and fresh squeezed lemon and toss it on the grill.  Barramundi has omega-3 levels that rival to wild Coho Salmon, which is unheard of for a mild white fish! With just 137 calories and only 2.5 grams of 'good fat' per portion, it has half the calories of salmon and is ideal for anyone looking to make healthy food choices. Lemon & Mustard Barramundi with Corn & Potato Hash Barramundi: 1/3 cup of lemon juice 2 tablespoons whole grain mustard 1/4 cup of extra virgin ...

I think I like the look of this clean recipe mainly because of its use of perlina mozzarella. These will add a creaminess to the sauce once they soften from the heat of the sauce...and the dish is visually very pretty. Original recipe isn't the Cleanest, so I've tidied it up a bit. Tomato Basil Shells with Turkey Meatballs  1/2  lb shell-shaped organic whole wheat pasta Homemade tomato sauce or if you allow yourself, 1  14.5-oz can Muir Glen Diced Tomatoes with Basil and Garlic ( note Muir Glen is an organic sauce, but it does have some "extra" ingredients. ) 1/2  cup fresh basil, chopped 1/2  cup Perline organic mozzarella (pearl size) - Note: If you can't find perline, use regular organic block mozzarella cut into small pieces.  12  precooked turkey meatballs, heated and halved - Note: Not the kind in the frozen food section. Those are incredibly unclean. Please make your own! sea salt and ground pepper crushed red pepper 1. Cook p...

Every Thursday through Lent, I am going to highlight a fish you may not be familiar with, and a Clean Eating recipe that will use that new fish in a Clean manner. I feel that trying new foods and new cooking methods is important. Sometimes, stepping out of your comfort zone ( in many aspects of life, not just food ) leads one down a new path they may not have considered. If you are one to eat no meat on Fridays during Lent, consider this a challenge to keep in line with your beliefs and expand your horizons. If Lent isn't your thing, that's great too - consider this challenge on any night of the upcoming week, and enjoy some different CE fish. ( Thanks to CE reader North for the suggestion! ) Week 1: Swai Swai is a species of Vietnamese catfish, which due to intense lobbying from the American catfish industry is prohibited to be sold under the word "catfish" because of sales concerns. It is also known as Iridescent Shark, and sometimes sold under the name "Basa...

Eggs are a great Clean Eating choice - whether boiled, poached, or even lightly fried ( back away from the margarine and nobody gets hurt! ), eggs are a wholesome and protein packed choice. Next in the series from EndlessSimmer.com,  100 Ways to Cook an Egg. Once again, click on the pick that intrigues you. Mind you, a lot of these recipes aren't Clean - but can be easily Cleaned up with the techniques and swap outs you've already come to know. Salmon & Egg Roll Ups Lunch Pita with Lox and Egg Tajine Omelette

Lately, I've been thinking about meatloaf. Warm, comforting...home. Good meatloaf is one of those dishes that  brings back fond memories, and bad meatloaf is shudder-worthy at best.When made with care, meatloaf is a clean, wholesome food. A host of "traditional" meatloaf recipes use things like barbeque sauce or A1 for flavor - very low on the Clean spectrum of things. When I saw these three ( essentially ) clean meatloaves in this month's issue of Women's Day Magazine, I knew I'd be posting them. I can't wait to try them. If you do, please post and let me know how you liked it! Lamb, Balsamic & Sundried Tomato Meat Loaf Whether you use lamb or substitute it with beef, this recipe is a refreshing take on the usual, with sweet sundried tomatoes balanced out by heady rosemary. Serve it with couscous for a real Mediterranean feast. Active Time: 15 minutes Total Time: 1 hour 5 minutes Recipe Ingredients 1 lemon 2 large eggs 2 T bsp balsamic vinegar K...

How beautiful a curry is this? CE Eve friend and reader  North sent me this great recipe he made for his family from this month's issue of Real Simple magazine. He reports it is delicious, and recommends using gold curry for a zestier, richer curry flavor. Adjust as necessary to suit your tastes. Ingredients 1/3 cup tomato paste 4 cloves garlic, chopped 2 tablespoons curry powder 1 tablesppon grated fresh ginger 1 teaspoon ground cumin 1 medium onion, chopped 2 pounds boneless, skinless chicken thighs (about 10) kosher salt / sea salt and black pepper 1 1/2 cups brown rice ( original recipe calls for white... ) 1/2 cup plain Greek yogurt *** 2 scallions, thinly sliced Note : Original recipe calls for fully fatted, whole milk Greek yogurt. Look at the fat grams in a cup of that stuff, and decide for yourself whether or not to use the "high test" Greek yogurt or opt for low or...

I like beans, and I like chicken. I like recipes that can use leftovers. This one seems to fit the bill nicely. Lean proteins, veggies, flavor. Clean. Cannellini beans, or white kidney beans, are smaller than Great Northern beans and add just the right texture. Great for picnics or lazy-day suppers, this salad stirs together in a flash. Yield: 5 servings (serving size: about 1 1/4 cups) Ingredients 2  cups coarsely chopped skinless, boneless chicken 1  cup  chopped tomato 1/2  cup  thinly sliced red onion 1/3  cup  sliced fresh basil 2  (16-ounce) cans cannellini beans or other white beans, rinsed and drained Dressing: 1/4  cup  red wine vinegar 2  tablespoons  extra virgin olive oil ...

I'm always looking to add a little something different to my cooking - a signature dish, something with flair - something differrent. This afternoon as I enjoyed a handful of raisins at my desk, a co-worker mentioned his wife marinates raisins and then serves them with chicken, or veggies and they are really good. He mentioned a few herbs ( he's not a cooking sort of guy... ) and left it at that. I found this recipe on the  Sun-Maid Raisin site site that sounds exactly like what was described to me. I'l eager to try these. Stir into caramelized sweet yellow onions and use as a pizza topping with mozzarella and goat cheese; or fill appetizer phyllo cups, top with goat cheese and bake until warm; or spoon into baked acorn or butternut squash halves. For a tasty side dish, toss with roasted carrots during last 5 minutes of baking. Ingredients 3/4 cup Sun-Maid Natural Raisins 4 tablespoons extra virgin olive oil 3 tablespoons balsamic vinegar 1/2 teaspoon dried oregano 1/2 te...

How amazingly cute are these little guys? Last night I was Stumbling around the Internet I came upon a cooking site where someone had bookmarked these gorgeous little lasagna bites. I was instantly intrigued. I like Italian food. I like little personal sized portions. How cute would these be for a party? Then I scanned the recipe - it was essentially Clean! Petite Lasagnas recipe slightly adapted from Hungry Girl (makes 12) 12 oz raw ground turkey ¼ tsp salt, divided ¼ tsp pepper 1 cup chopped onion ½ cup chopped mushrooms 14.5 oz can organic crushed tomatoes, or organic / homemade tomato sauce 2 cloves garlic, minced 3 tsp dried oregano, divided ½ tsp dried basil 1 ½ cups part skim organic ricotta cheese 24 small square wonton wrappers (the kind near the tofu in the refrigerated section of the produce dept - make sure you read the label to chose a brand that is simply made) 1 1/2 cups organic shredded mozzarella cheese Preheat oven to 375ºF. Heat a large skillet over medium heat. Add...

When I saw this recipe for sirloin with a pepper tomato reduction, I instantly thought of my friend Violent Indifference's Grand Marnier Steak recipe he got from another blogger and raved about. Well, I don't drink alcohol, and alcohol isn't clean - but I've been thinking about this steak since then. For VI to rave about it like this - it must be good. So when this recipe came along - I knew it would be something for my CE repertoire. ( I don't have a pic of the steak just yet - but this is the closest thing I could find. Mentally substitute those brussel sprouts for squash - and you get the idea. ) Ingredients 1 tsp red chile powder 1/2 tsp Garlic Powder 1/2 tsp Onion Powder 1/2 tsp Spices, Ground Black Pepper 1/2 tsp Sea Salt 16 oz Boneless Sirloin Steak 1 medium Zucchini (raw) - cut into 2 inch pieces 1 medium Yellow Squash - cut into 2 inch pieces 1/2 medium Yellow Onion - quartered and separated 1/2 cup Tomatoes Diced 1/2 c Water 2 tsp worcestershire sau...

One thing I've been thinking about is recreating favorite "convenience" foods for my family. So, here is the first post in my new series:Clean Eating Swap Outs First up: Fish Sticks My son loves fish sticks, and weaning my family away from the packaged convenience foods I'd grown accustomed to has been...slow. My son is definitely missing the fish sticks. Factory produced: Processed fish sticks are made from minced bits of fish, stuck together with starches, fillers, and artifical flavorings that actually mask the natural taste of the fish. They are normally sprayed with oil to achieve that nice golden brown in your oven.  And home made: Make a double batch of these, and freeze one batch so you have them ready for a quick weeknight meal. Fish Stick Recipe Courtesy of America's Test Kitchen Light & Healthy 2010 Ingredients: 1/5 cup whole wheat bread crumbs 2 tbsp parsley, chopped 1/4 cup all-purpose almond or whole grain flour ...

Blueberries were on sale last week at Safeway, and I was, well - let's say I got more than my fair share. Here's a well timed recipe from Oxygen Magazine , in the December issue: Blueberry Rosemary chicken Ingredients 2 cups fresh or frozen blueberries 1/2 cup pomegranate or blueberry juice - but you could use water with juice in it if need be 1/4 cup mustard 2 tbs olive oil 1tbs honey 1/4 cup dried rosemary 2 tbs dried basil 2 tsp black pepper 20 oz  ( 4 ) boneless skinless chicken breast Instructions 1. In a blender combine 1 cup blueberries and the next 7 ingredients. Set aside 2. Pound chicken breast to about 1/2 inch. Marinate chicken in mixture, add water if needed to cover. 3. Heat large skillet. Add marinated chicken and brown both sides. Add marinate bring to a boil, reduce and let simmer for 30 minutes until thick. Add remaining blueberries and heat through.

Now that I've got your attention... Hop over to Tiffany's great CE blog and recipe site, The Gracious Pantry and check out her delicious looking and sounding Buffalo chicken wings - just in time for the big game! *drooling* Thanks, Tiffany!

My close friend and CE blog reader  Violent Indifference made the Clean Eating Flank Steak Roulade from the Best of Clean Eating Cookbook and reports that the roulade was delicious! Clean Eating Flank Steak Roll ( Roulade ) Olive oil cooking spray 1/4 c whole wheat panko bread crumbs 1 tbsp pine nuts 2 tsp red wine vinegar 2 cloves minced garlic 1/4 tsp sea salt 1/4 tsp dried red pepper flakes 1 lb flank steam, trimmed of visible fat 3 oz spinach leaves ( about 6 cups ) Preheat oven to 400 degrees. Arrange a rack in a baking pan and coat with cooking spray to prevent sticking 1. Combine panko, nuts, vinegar, garlic, salt, and pepper flakes in a bowl. Set aside. 2. Using a sharp knife, cut steak horizontally into 2 pieces so that it opens like a book Spread steak open so that it is one continuous, think long slice of meat. 3. Sprinkle bread crumb mixture evenly over steak, leaving about 1" border on all sides of the beef. Beginning on the outer edge, roll the steak until it is ti...

Since embarking on cleaning up my diet, one area I've struggled with is salad dressing. I'm definitely a creamy dressing kinda gal, and 99% of commercially available dressings are just sugar, salt, and chemicals. I've been looking high and low for a clean eating salad dressing option, and I may have found it right here. The base is kefir ( pronounced kuh-FEER), a fermented milk product. Most stores carry kefir in the dairy section. I don't personally care for it by itself, but as the basis for a dressing, it's not bad at all. Lemon-Herb Kefir Dressing 1 cup plain low-fat or whole-milk organic kefir 4 tablespoons extra-virgin olive oil 2 teaspoons finely chopped fresh thyme, or ½ teaspoon dried 2 teaspoons finely chopped fresh oregano, or ½ teaspoon dried 2 tablespoons fresh lemon juice 1 tablespoon finely chopped shallot 1 teaspoon raw honey 1 teaspoon Dijon mustard ( I like mustard, so I used a little more ) 1/8 teaspoon sea salt, or to taste Mix and store in the f...

We're having a massive snowstorm tonight, and driving home was treacherous. My husband surprised me by making dinner - from my Best of Clean Eating cookbook! So thoughtful of him. He must want want something. What could it be??? These were absolutely delicious...and I love that they can be frozen for future meals.  Chicken, Ricotta & Spinach Quesadillas 8 oz boneless skinless chicken breast 2 1/2 tsp extra-virgin olive oil, divided Sea salt and fresh ground black pepper, to taste 1 medium white onion, finely diced 1 medium red bell pepper, diced 1 bag spinach (6 to 8 oz), stems removed 3/4 cup low-fat organic ricotta cheese 1/2 cup navy beans, drained and rinsed under cold water 3/4 cup low-fat organic mozzarella cheese, shredded 1/4 cup fresh herbs (flat-leaf parsley and rosemary), chopped Juice 1/2 lemon Pinch nutmeg, freshly grated 8 small herb and whole-grain tortillas (6-inch diameter each) INSTRUCTIONS: PREP & FREEZE Preheat oven to 350° F. Lightly coat chicken with ...