So Liz Starts a YouTube Channel…

Because life is better (and funnier too) in living color!

What are some topics/ideas that you would like me to cover? Reach out at liz4fitness@gmail.com

 

 

Looking foward to this new adventure!

 

Liz Jackson

Advertisements

Sugar Free Candied Pecans

Hello to you!

Have you missed me as much as I have missed myself? We all seem to turn on hyper speed this time of year and it really makes me question that popular old Christmas song….

its-the-most-wonderful-time-of-the-year-small

 

Through it all, Gray and I carved out some time to make some Christmas gifts over the weekend and I thought I would share with you!

20151214_173916-120151214_173808

SUGAR FREE CANDIED PECANS

2 ½ cups natural nut of choice (I used pecans)

1/3 cup granulated stevia

1 ½ tsp cinnamon

3/4tsp salt (to taste)

1 egg white (real egg white)

1 tsp vanilla ext

For spicy:

Add ¼ tsp Ghost chili Salt

 

Preheat oven to 320 degrees

Sort your nuts of choice

Mix all your dry ingredients in a small dish

In a larger bowl, whisk the egg white and vanilla ext together until frothy

Add the nuts and stir to coat

Add the dry ingredients and stir very well to coat

 

Place on parchment lined baking sheet.  Spread out evenly.

Bake for 30 minutes, stirring every 10 minutes.

Cool on wax paper, store in an airtight container

 

This is a very easy gift to make with the kiddos and a treat even the health conscious in your life can enjoy!

From our Family to Yours!

Merry Christmas!

Liz Jackson

 

 

Clean Sweep of the Week! Low Carb Chili

I need to warm up!

And is there really any better way to do that other than a nice bowl of chili!

I am taking a page from my old book here and brining you this low carb chili.

May I suggest serving it with my low carb cornbread?

Low Carb Chili

IMG_1207

Here’s what you’ll need:

  • 2 pounds lean ground beef, ground chicken or turkey ( I used grass fed beef)
  • 1 medium white onion, chopped
  • 1 can (6 oz.) no salt added tomato paste
  • 4 cups water (or chicken broth)
  • 1 heaping tsp. Worcestershire sauce
  • 1/2 tsp cinnamon
  • couple easy shakes of nutmeg
  • 2 heaping tbsp of minced garlic
  • 2 tbsp chili powder
  • 1 tsp black pepper, or to taste
  • 1/4-1/2 tsp cayenne pepper, to taste
  • 1 tbsp oat flour
  1. brown meat and drain off fat, rinse well.
  2. while the meat is draining, add the water and tomato paste together in a medium saucepan, let it start to cook
  3. chop your onion and mix all your spices in a small bowl
  4. add the Worcestershire sauce, onion and spice mix to the water/tomato paste base and bring to a boil
  5. Add the oatmeal and bring to a rapid boil and then turn off heat
  6. add the meat and sauce to a large crockpot and set on high for one hour, then turn heat to low for 2-3 hours (or until your ready to eat).
  7. Top with some shredded cheese and enjoy!

    Serves 5

Nutrition facts, per serving:

Calories 305

Carbs 7g

Sugar 4g (still higher than I would like)

Fat 13g (5g sat)

38g protein

I know you might be looking at me a little weird with the cinnamon and nutmeg, just try it. I quite liked it!

Soup’s On!

Liz Jackson

Pumpkin Chocolate Chip Cookies! Cleaning up my OWN original!

I ran across something so fun the other day; my old OLD blog!…. I am talking 2011 old; which I think is quite old in “blog years” and makes me realize how long I have actually been at this stuff!

It also made me realize that my opinions and thoughts are forever evolving. Things I thought were ok back then, I don’t go for now and things I didn’t think were ok back then I am ok with now. As I grow and educate myself (a lot of times through trial and error…) I have adapted my thoughts, my line of thinking as a whole AND put those things into practice in working with others and in my own family.

I want you to know that I truly do try my best to bring you what I feel is “best health” oriented, not only for you but for my own family. I won’t try to sell you, I just want to help you. The blog is just one outlet that I try to do that through.

That being said, check out this weeks Clean Sweep! This happens to be one of my own recipes that I further revamped to continue to make it as healthy as possible, a little treat with no trick!

Check out the OLD CLEAN version:

  • 1 1/2 cup oat flour ( you can grind your own in a coffee grinder from old fashioned oatmeal)
  • 1 scoop protein powder (I used half French Vanilla Creme Optimum Nutrition Whey and half Pea Protein)
  • 1/8 cup whole wheat flour, (most likely can be omitted or increase the oat flour to 1 3/4 cup)
  • 4 oz. unsweetened applesauce
  • 1 omega-3 egg
  • 2 egg whites
  • 1/2 cup 100% pure pumpkin
  • 1/8 cup brown sugar
  • scant 1/2 cup Stevia for Baking
  • 1 tsp. Vanilla
  • 1/2 tsp. baking powder
  • 2 servings dark chocolate chip morsels, chopped
  • 1/2 tsp sea salt
  1. Preheat oven to 375 and spray a baking sheet with olive oil cooking spray
  2. beat applesauce, egg and egg whites, vanilla and brown sugar together until brown sugar is dissolved. Add ½ cup pumpkin and mix until incorporated
  3. mix oat flour, protein powder, whole wheat flour (if you use), stevia, baking powder and salt together
  4. mix the wet into the dry until thoroughly combined
  5. add the chopped up chocolate chips and mix
  6. Drop by large spoonfuls onto your sprayed baking sheet
  7. Bake at 375 for 10 minutes or until firm but not hard to the touch

Calories: 60

Carbs : 8g

Fat: 1g

Protein: 3g

Sugar: 3g

Not too shabby the first time around!

Buuuuuut…. what if I can do better!?

cleanpumpkincookies

Let’s check and find out:

the NEW Clean Sweep Recipe
(serves 23 cookies)

  • 1 1/2 cup oat flour
  • 1 scoop Nutrabio Muscle Matrix Vanilla protein powder
  • 30g measured almond meal
  • 4 oz. nonfat plain greek yogurt
  • 1 omega-3 egg
  • 2 egg whites
  • 1/2 cup 100% pure pumpkin
  • 1/8 cup stevia
  • 2 syringes liquid Stevia (vitacost.com brand)
  • 1 tsp. Vanilla
  • 1/2 tsp. baking powder
  • 2 servings dark chocolate chip morsels, chopped
  • 1/2 tsp sea salt
  • OPTIONAL: finishing salt (used after baking)
  1. Mix the greek yogurt, pumpkin, vanilla, liquid stevia and egg/egg whites together in a large bowl.
  2. Mix the dry ingredients together (except the chocolate chips) in a small bowl
  3.  Mix the dry in to the wet until well incorporated, then mix in the chocolate chips
  4. Place by large spoonful’s on a sprayed baking sheet
  5. Bake for 10 minutes at 350 degrees (or until desired doneness-do not overbake!)
  6. Sprinkle with finishing salt if desired

Nutrition Facts:

cleanpumpkincookiemacro

Looks like a squeezed an extra 10 calories and a couple grams of sugar out of the original recipe!

Here’s to a Treat without the Trick!

Liz Jackson

Clean Sweep Throwback Thursday!-Slow Cooker Chicken and “Rice” Casserole

I am republishing this post as a clean sweep this week because that is what I did with this recipe from my Aunt’s.

Tis the Season for Slow cooker cooking!
Enjoy the throwback!

Gray and I went to visit my Aunt a few weeks back and she had this awesome chicken and rice dish that had been given to her. It was extremely simple but so very good I had to try and “clean it up” and make my own version.

The original recipe had white rice, cream of something soup, celery, carrots and chicken (I am not sure what else but these were for sure present). I knew I could do something similar and this is what I came up with!

Slow cooker chicken and “rice” casserole

1 pound chicken breast, cut into cubes
1 head of cauliflower, processed down into rice (just wash it off, cut it into florets and throw in the blender…)
½ bag baby carrots, sliced
½ bag regular frozen green beans
1 batch of homemade cream of chicken soup (use this recipe found here:  http://www.melskitchencafe.com/homemade-condensed-cream-of-chicken-soup-and-how-to-sub-in-recipes/     )-use Unsweetened CASHEW milk  or unsweetened almond milk, but Cashew is thicker…

1. Put cauliflower rice in a covered microwavable dish and microwave for about 6 minutes, squeeze out water from the cooked cauliflower. (I use a clean dish towel)

  1. Mix the cauliflower and veggies together in the crockpot and then pour ¾ of the soup mixture over them, mixing to combine.

chickenandrice

  1. take the cut up chicken and coat it with remaining cream of chicken and place on top of the veggie mix in the slow cooker.
  2. cook for at least 5- 6 hours on low (or until you are ready to eat!)

I wish I could show you the final product…. But, we kinda ate it all before I could :D-sorry!

This would serve 5 or 6 I think.

Enjoy a classic comfort food casserole without the guilt, it’s “Southern-Light”!

To Your Best Health,

Liz Jackson

Clean Sweep of the Week!- Crockpot Chicken

First things first- forgive me for no pictures! It was gone before I even thought to take any. 😦

Moving on…
So I have this dish I make pretty often for the boys which they absolutely love. Not only is it super fast (I put all this together in about 10 minutes while Gray ate breakfast) It is VERY versatile and can be done a couple different ways. I have modified it from the original with a few different twists depending on the taste profile I am looking for and this week I took it to the BBQ/sweetish side BUT you can easily go for more of the sweet/Chinese “bourbon chicken” way by OMITTING the BBQ sauce and using more sweet from either syrup or honey (if you are okay with the sugar) and using soy sauce.

Here is the link to the original recipe:

http://www.tablefortwoblog.com/crockpot-honey-bourbon-chicken/

Here are the Nutrition Facts:

dirtysesamechicken

Here is my revised version for the sweet BBQ, I served in burritos for Zach but you can also serve over cauliflower rice (which I did for Gray)!

1 lb. to 1.5lbs. boneless, skinless chicken breast or lean center cut pork chops

Salt and pepper

1/2 cup of sugar free syrup

¼ cup coconut aminos

1 tbsp hot sauce

¼ cup redued sugar ketchup

2 cloves of garlic, minced

½ cup diced onion

¼ tsp. red pepper flakes

Oat Flour

1 serving low sugar BBQ (I used Head Country Original)

¼ cup unsweetened almond milk

 

 

Instructions:

1.Place the chicken or pork in the crockpot insert and sprinkle salt and pepper on both sides.

2.In a medium sized bowl, combine syrup, coconut aminos, ketchup, garlic, onion, and red pepper flakes. Stir to combine well. Pour over the meat in the crockpot.

3.Cook on low for 4 to 5 hours.

4.When done, shred the meat and then combine some oat flour with the BBQ sauce and milk, stirring to combine. Let it sit for about 20 minutes to thicken and then whisk into the crockpot to thicken up the sauce a bit.

Continue cooking for another hour or until you are ready to eat!

5.Serve hot over a bed of cauliflower rice (optional) or in a burrito!

Here are the NEW nutrition facts (based on 1.5# of meat):

sesame chicken

This dish is always a huge hit and keeps well! Make it spicier with cayenne pepper and sweeter by adding more syrup and soy sauce if you like!

Here’s to Dinner!

Liz Jackson

Clean Sweep Of the Week-Pecan Sandies

My dear friend LorRae sent me this recipe to try and “clean up”. I admit that I have never had a pecan sandy because I am allergic to pecans, but I’m not letting it stop me from trying my best to whip up something similar without the guilt!

Here is the original recipe:

HOMEMADE PECAN SANDIES

1 sticks butter, unsalted (1/2 lb., softened)

1/2 cup vegetable oil

1/2 cup sugar, granulated

1/2 cup confectioner’s sugar (sifted)

1 eggs (large)

1/2 teaspoon vanilla extract

2 cups flour, all purpose (500 gr.)

1/2 teaspoon baking soda

1/2 teaspoon cream of tartar

1/2 teaspoon salt

1 cups pecans (chopped)

1/2 cup sugar, granulated (for decoration)

Preheat oven to 325 degrees F.

In a large bowl, cream together the butter, vegetable oil, ½ cup white sugar and confectioners’ sugar until smooth.

Beat in the egg, then stir in the vanilla.

Combine the flour, baking soda, cream of tartar, and salt; stir into the creamed mixture. Mix in the pecans.

Roll dough into 1 inch balls and roll each ball in remaining white sugar. Place the cookies 2 inches apart onto un~greased cookie sheets. Bake for 10 to 12 minutes in the preheated oven, or until the edges are golden. Remove from cookie sheets to cool on wire racks.

The nutrition facts are based on 34 cookies (because that is what I got out of my recipe).
..All I can say is those better be amazingly delicious..

dirtypecancookie

Here is my version!

I chose to toast the pecans (because I can tolerate a couple that way 😀 ) and because it heightens the flavor of the nut.

CLEAN SWEEP PECAN SANDIES

1 cup fat free plain greek yogurt

4 oz. unsweetened applesauce

1/3 cup stevia, granulated  (to taste) * I originally added 1/2 cup and I feel like it was too much

1 eggs (large)

1 teaspoon vanilla extract

¾ cup oat flour

1/3 cup almonds, ground to almond flour

1/3 scant cup of coconut flour

1/2 teaspoon baking soda

1/2 teaspoon cream of tartar

1/2 teaspoon salt

1 cup pecans, toasted and chopped (toasting is optional!)

  1. Preheat oven to 325 degrees F.
  2. In a large bowl, cream together the yogurt, stevia, applesauce until smooth.
  3. Beat in the egg, then stir in the vanilla extract.
  4. Combine the flours, baking soda, cream of tartar, and salt; stir into the creamed mixture. Mix in the pecans.
  5. Place the cookies 2 inches apart onto ungreased cookie sheets. Bake for 12 minutes in the preheated oven, or until the edges are golden.
  6. Remove from cookie sheets to cool on wire racks.

pecancookie

Again, the nutrition facts are based on 34 cookies.

cleanpecancookie

And judging from this…..

GraylickingspoonI think we did pretty good!

Cheers to cookies!

Liz Jackson