Episode 22! Listener Questions!

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Source: Episode 22! Listener Questions!

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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