Kid Friendly Clean Eating | HIP Studio, Written by: Kayte Corrigan

You’re committed to clean eating, and now you’re trying to get the family on board. The kids are hooked on the fat, salt and sugar of your old ways. Maybe you have a baby just who’s taste buds are just starting to bloom. Or it’s your toddler who refuses carrots. Kids in grade school who are home for summer need a retraining in good food decisions from a fun perspective. healthy kids

Get these little helpers in the kitchen learning the difference between the good and the bad. The difference between what’s made in a lab and what’s made in the kitchen. What’s made with love and what’s made with chemicals.

Here are 3 Kid-friendly clean eating recipes for each defining age. Find more at Weelicious.com Babies get a meal in a puree. Make it yourself babyfood.

Lemon Chicken and Vegetables

Ingredients 1 chicken breast 1 cup broccoli florets 1/2 cup yellow squash, chopped 1 teaspoon lemon juice 1 teaspoon vegit

Preparation

1. Cook the chicken breast in a steamer pot over boiling water for 4 minutes. 2. Add the broccoli and yellow squash and steam an additional 4 minutes or until chicken is cooked through and vegetables are fork tender. 3. Place all the ingredients in a food processor and pulse.* 4. Cool and serve.

*It’s nice to keep this dish a little chunky if you’re serving it to a little one with a few teeth.

 

For the toddler who gets shy about anything she can’t pick up with her little hand.

Chicken Parmesan Meatloaf

Ingredients 1 pound ground chicken 1 garlic clove, minced 1 small onion, diced 1 large egg 1/2 cup bread crumbs 1/2 cup grated parmesan cheese 1/2 cup marinara sauce 1 teaspoon italian seasoning 1/2 teaspoon salt

Preparation 1. Preheat oven to 375°F 2. In a large bowl, mix together all ingredients to thoroughly combine. 3. Pack greased mini muffin cups with the mixture. Fill to the top as they will shrink a bit during cooking. 4. Bake for 15-20 minutes, or until golden and cooked through. Note: For a full size meatloaf, press mixture into a 9x5 loaf pan and bake for 50 minutes.

 

The picky kiddo might only like a few choice things, but we know every kid likes chicken tenders.

Matzo Chicken Tenders

Ingredients 3 whole wheat matzo sheets (about 1 cup crushed) 1/2 teaspoon salt 1 pound chicken breast tenders, remove white stringy tendon 3/4 cup buttermilk or regular milk cooking oil spray

Preparation 1. Preheat oven to 400°F. 2. Place the matzo and salt in a zip-top bag and crush with a rolling pin. Or, you can use a food processor and pulse until the mixture resembles breadcrumbs. 3. Pour the buttermilk into a shallow bowl and the crushed matzo into another. 4. Place the chicken tenders in the buttermilk to coat. Then roll in the crushed matzo and coat completely. 5. Line a baking sheet with foil, place an oven safe cooling rack on top and place the breaded chicken tenders on top of the cooling rack. Lightly spray with oil on each side. 6. Bake for 14-16 minutes or until the chicken is cooked through and the matzah is crisp.

To Freeze: After step 4 place Matzo Chicken Tenders on a parchment lined baking sheet and freeze for one hour. Place tenders in labeled zipper bags and freeze for up to three months. When ready to cook continue step 6 adding 2 minutes to the cooking time.

Rub it Right - HIP Recipes, Written by: Kayte Corrigan

The sun gets low in the sky, the warm breeze floats between your car windows as you pull into your driveway. It’s as though the whole neighborhood is having a barbecue and forgot to invite you. It’s starting to smell a lot like grilling season out there. Make sure you’re prepared with seasoning and spices to kick off a summer of barbecue. Sometimes the only thing standing between a good grill session and a great one is a little love from a rub.  Here are a few rubs and seasonings you can make ahead of time. All HIP recipes can be found at our favorite clean eating recipe site, the Gracious Pantry.

Clean Eating Middle Eastern Style BBQ Chicken Rub

Ingredients:

  • 1 tablespoon cinnamon
  • 1 tablespoon garlic powder
  • 2 teaspoons cumin
  • 1 teaspoon coriander
  • 1 teaspoon onion powder
  • 1/4 teaspoon cloves

Directions:

  1. Blend all spices in a small mixing bowl.
  2. To make your chicken, simply place the raw chicken, some oil and this spice in a bag and shake to coat evenly. Then place on your barbecue to cook.

Note: This entire recipe was enough to coat 8 large chicken breasts.

Clean Eating BBQ Tarragon & Garlic Chicken Rub

Ingredients:

  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 1 tablespoon dried parsley
  • 2 tablespoons dried tarragon
  • Freshly grated zest of 1 lemon (optional)

Directions:

  1. Blend all spices together and rub onto chicken. Bake or bbq as usual.

Clean Eating Anytime BBQ Chicken Rub

(Makes enough to cover approximately 5 large chicken breasts.)

Ingredients:

  • 4 teaspoons garlic powder
  • 4 teaspoons coriander
  • 2 teaspoons cumin
  • 1 teaspoon black pepper

Directions:

  1. In a small bowl, whisk together all ingredients.
  2. Using raw chicken breasts that have been patted dry, rub the mixture into the chicken breasts until they are well coated. Put on a plate, cover with plastic and allow to sit overnight.
  3. When ready, barbecue as usual. (No oil!)

Clean Eating All Purpose Beef Rub

(Makes enough for 2 pounds of beef)

Ingredients:

  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 teaspoon coriander
  • 1/4 teaspoon ground cloves

Directions:

  1. Mix well and rub onto steak. Allow steak to sit for an hour, covered in the fridge, then grill.
 

80/20 - HIP Studio 90 Day Challenge, Written by: Kayte Corrigan

So you’ve finished the HIP studio 90 Day Clean Eating Challenge! Congratulations for taking the plunge for a cleaner healthier you. After eating clean many of our HIPsters have found they are less bloated, less irritable, less fatigued with less headaches, less digestive issues. They are sleeping better, have more energy and noticing tone in their arms legs and midsections.
Feeling this good makes you want to eat clean for life, but once the challenge is gone and there are no more points to be rewarded how to you keep motivated? For one, a lot of the processed stuff you used to eat won’t taste good anymore. Rich food will be richer and sweets will be too sweet.
HIP StudioMaking clean eating a lifestyle isn’t as hard as you think, especially if you listen to your body and avoid what makes you feel gross. Think about clean eating 80% of the time and leave 20% up for those nights when you crave a burger and a beer or you indulge in a slice of cake for a co-workers birthday.
Creating consistency is what promotes change. Don’t undo all the good that you did on the challenge. Just because you can have dessert without deducing points doesn’t mean you should eat a whole cake. Balance in your diet, balance in your life. In meals or calories, 80/20 breaks down like this.
  • 3 square meals per day: 21 meals per week. 80/20 = 17 Neat & 3 Treat meals over the week.
  • 5 small meals per day: 35 small meals per week. 80/20 = 28 Neat & 7 Treat over the week.
  • 2000 calories average per day (daily view): 2000 calories. 80/20 = 1600 Neat & 400 Treat calories per day.
  • 2000 calories average per day (week view): 14,000 calories per week. 80/20 = 11,200 Neat & 2,800 Treat calories per week.

Some weeks you might find you’re 90/10 others 70/30, and that's okay! Thank you for completing the HIP Studio 90 Day Challenge with us!

Chia Seeds Are All The Rage, Written by: Kayte Corrigan

You’ve probably seen them in packages at the grocery store and they are popping up in snacks, power bars and drinks. Chia seeds are high in omega-3s and fiber, they are also very versatile making them the it-food of 2013. We sure did get them wrong when we stuck them on potted ceramic animals in the 90s and gave them as gag gifts at Christmas. 

With a high fiber content, just a small amount of chia seeds can help keep you fuller longer. For the same reason, you should only eat about one ounce per day so a fiber overload doesn’t upset your stomach. When the seeds get wet they form a gel-like substance around them, which in turn takes longer to digest. Since they don’t have much of a taste you can put a tablespoon in smoothies, yogurt, over oatmeal even in pancake batter for a little added nutrients

A great source of omega-3s, chia seeds are safe for pregnant moms looking to cut out fish due to mercury levels. Omega-3s are good during the prenatal period for developing brain health.

imageHere’s a quick pudding recipe as part of a HIP Chia Seed Starter Kit. Pick up a pack of seeds today!

Mango Coconut Chia Pudding Adapted from Skinnytaste.com

Ingredients:

1/2 cup lite coconut milk

1/2 cup unsweetened almond milk

3/4 cup fresh ripe mango, diced

2 tbsp chia seeds

1 tbsp unsweetened shredded coconut

4-6 drops liquid stevia (or honey to taste)

Combine all ingredients in a large container. Mix well and close container. Refrigerate overnight or at least 5-6 hours.

Clean Eating From the Middle East, Written by: Kayte Corrigan

Just like Christine was craving Mexican Food last week, sometimes you need something spicy and ethnic to get your taste buds dancing.  Jazz up some cauliflower with Indian spices and get your fix. It’s not only easy, but it will keep you from ordering take-out and surrendering to the craving.  You can have your curry and eat it too! It’s great to pair this cauliflower dish with the gracious pantry’s chicken masala and she even has a clean naan recipe if you really want a feast!

Roasted Curried Cauliflower: from food52.com

  • 1
medium cauliflower (about 2 pounds), cut into florets
  • 1
white onion, large dice
  • 1 1/2
cup chickpeas (1 can, drained and rinsed)
  • 2/3
cups olive oil
  • 1/4
cup red wine vinegar
  • 1 1/2
teaspoon double-concentrated tomato paste
  • 1/2
teaspoon kosher salt
  • 2
teaspoons curry powder
  • 1/2
teaspoon smoked paprika
  • 1
pinch cayenne
  • 1/3
cup cilantro leaves, chopped

1.Preheat oven to 400°F.

2.Put cauliflower florets, onion and chickpeas in large bowl.

3.In a separate bowl, whisk together oil, vinegar, tomato paste, curry powder, paprika, cayenne, and salt. Pour dressing over vegetables; toss to coat. Spread vegetables in a single layer onto a sheet pan.

4.Roast vegetables until tender and roasty-toasty, stirring occasionally, about 45 minutes.

Taste vegetables and add salt if needed. Mix in fresh cilantro and serve.

Cheaters, Written by: Kayte Corrigan

Just days shy of one month completely clean eating, my boyfriend and I indulged in a “cheat meal.” Before you judge, I researched it. A cheat meal wasn’t going to toss us off the wagon. Although quitting refined sugars and grains has been compared to the recovery withdrawal of drug addicts, we were well past the 2 week mark and we ate pretty decent to begin with. However the raw vegan fudge made from dates, maple syrup and cacao was not enough to quench my man’s thirst for stick-it-in-your-veins milk chocolate. And I’ll admit my pleasure center was seeking a reward too.

It’s not that a cheat day or cheat meal is a sign of weakness or failure. You need recovery days for your workouts right? A cheat meal provides the mental recovery for your diet. It’s about eating your favorite thing, without over eating or eating the wrong combo. Order the cheeseburger but skip the fries, no dessert. The goal is to time the cheat meal well and really stick to your diet and training program during the week. Not only will the cheat meal satisfy cravings, but it can kick you off a weight loss plateau. After days of consuming less calories than you burn, a cheat meal may act as kickstarter for your metabolism as well as stocking up on glycogen for your workout the next day.

Although it’s not a license to binge, you can stick to the once a week cheat meal and plan it out. Obviously if your meal isn’t clean, you don’t get HIP Challenge points, but it might help you keep going day to day if you have that to look forward to. Incorporating one meal of indulgence a week might also keep you on track well after 90 days are over.

Our cheat meal was at a restaurant near our house we love. With a lot of healthy options on the menu, I was surprised my cravings were kept at bay. I ordered a veggie and lamb dish. I simply didn’t want the burger and was turned off by the thought of fried food. We did end up splitting a slice chocolate cake later in the evening. I was not turned off by that. It was rather rich, yet satisfying. When it was gone I didn’t yearn for more.

The cheat meal was a good test. It was nice to know that when it got down to it, the unhealthy meal I had thought I really wanted wasn’t what I really craved anymore. In fact, I bet a could go a few more weeks before my next cheat meal.

-Kayte Walsh

HIP Trainer, Editor

***Experts say that you shouldn’t implement the cheat meal if you have more than 30lbs to lose, or are in the beginning stages of curbing a sugar addiction.

Healthy Doesn’t Have To Be Boring

A HIP Recipe From HIP Owner, Christine Crivello:

imageAfter having a bout with the flu last week, I was craving Mexican by the time I was feeling better. Instead of going out to dinner my fiancé and I attempted to make our own homemade Mexican Nachos. They were guiltless, clean and delicious.

First we started with easy chicken crock-pot tacos from Valerie’s Kitchen.

Then we made homemade pinto beans. I will never buy store bought beans and talk about economical. We could have feed a family of 10 with the 2-pound bag of dry pinto beans we used for $2.75. Needless to say this was completely unnecessary for the two of us and we have been eating beans for the past few nights. Here is the recipe we used. These took more then an hour to soak up all the water so definitely make ahead of time. I think we had ours simmering about 5 hours. These are worth the wait – trust me!

http://www.food.com/recipe/frijoles-mexican-style-pinto-beans-112062

Now for the best part – clean corn tortilla chips. We are huge fans of Food for Life products especially these sprouted corn tortillas. The finished product is honestly just as good as full fat greasy tortilla chip. 2 tortillas are 1 serving (120 calories) and plenty for one person. Coat each side lightly with a little Olive Oil the cut in half three times to make triangles. Lay them all out on a baking sheet and add a little sea salt. Bake at 350 for 15 minutes and you have perfectly crispy chips.image

Clean toppings are endless for Nachos. You could do chopped white onions, cilantro, tomatoes, homemade guacamole, clean salsas and hot sauce. Layer everything on top of the chips then add clean cheese. I used some raw milk feta on mine and Dave used Pepper Jack. Put in the oven for a couple minutes to melt clean cheese and enjoy.

For more recipes and clean eating ideas follow us on Pinterest and Instagram.

Christine ;)

Steamed to Perfection, Written by: Kayte Corrigan

imageIf steaming is the preferred cooking method of vegetables, what’s the best way to keep them from steaming into mush? It’s true there is a fine line.

There are 2 steam veggies, on the stovetop and in the microwave. On the stovetop you’ll need a large pot and a steamer basket or colander. Fill the pot with water, just below the colander or basket. Once the water comes to a boil, add the vegetables in the basket or colander, don’t pack them in too tight or they won’t cook evenly. Place the cover on top, but set it askew, like slim crescent moon, so a little steam can escape on the side.

If you’re a microwave preferred steamer, place your veggies in a microwave safe bowl, add just enough water so the veggies are rinsed. Cover the bowl with microwave safe plastic wrap or safe top and leave a corner vented.

How long does ‘steamed to perfection’ take? Different times for different veggies, but most will be done in a few minutes.

Note: the times below may very depending on how ripe or thick your veggies are.

  • Asparagus – Stovetop: 5 Minutes, Microwave: 4-6 Minutes
  • Broccoli – Stovetop: 5 Minutes, Microwave: 3-5 Minutes
  • Brussels Sprouts – Stovetop: 10 Minutes, Microwave: 7 Minutes
  • Carrots – Stovetop: 6-8 Minutes, Microwave: 5 Minutes
  • Cauliflower – Stovetop: 6 Minutes, Microwave: 3-4 Minutes
  • Green Beans – Stovetop: 5 Minutes, Microwave: 3-4 Minutes
  • Peas – Stovetop: 3 Minutes, Microwave: 1-2 Minutes
  • Zucchini – Stovetop: 6-7 Minutes, Microwave: 6-8 Minutes

Get Steamy, Written by: Kayte Corrigan

You might have heard eating steamed veggies is better than having them grilled, baked or sautéed. It’s true! You’ve been pointed in the right direction. Other methods of preparation can strip vitamins, minerals and antioxidants from the vegetable. You’ve literally cooked the good out of them. Steaming your veggies locks in these nutrients while heating them tender. This not only preserves nutrients, but it also preserves flavor.

Getting steamy with your veggies will also help digest them. The softer insides of steamers break down easily, delivering nutrients faster to the body for absorption. Additionally, steaming uses little to zero fat because it doesn’t require the use of oil for cooking. In turn steaming vegetables regularly can lower cholesterol levels and lower the risk of high blood pressure and heart disease.

So go ahead… get steamy.

Clean Sweet Potato Biscuits, Written by: Kayte Corrigan

It’s chili time! Bake a better biscuit to accompany it. Does your salad need a side? Your soup need a friend? Need a nutrient rich carb to round out Sunday dinner? Sick of quinoa? What about a quick breakfast? This versatile biscuit is a great afternoon pick-me-up, mid-morning snack as well as a side to complement the main dish.

Select spices, and unsweetened peanut butter make this biscuit more than just a biscuit. Thenakedkitchen.com has a lot of what we love for clean eating solutions. Especially if you have picky eaters in the house. Simple adjustments to staple recipes keep you clean and honest.

http://www.thenakedkitchen.com/sweet-potato-biscuits/

Ingredients:

   2 tbsp coconut oil

   2 tbsp unsweetened creamy peanut butter

   1 1/2 – 2 cups whole wheat pastry flour

   2 tsp baking powder

   1 tsp baking soda

   1/2 tsp sea salt

   2/3 cup Homemade Almond Milk

   3/4 cup mashed, cooked sweet potato

   1 tbsp raw coconut crystals

   1/4 tsp allspice

   1/8 tsp ginger

   1/2 tsp cinnamon

   1 tsp unrefined peanut oil

   oil to grease baking sheet if not using a silicone baking mat

Preparation:

1.Preheat oven to 425 degrees. Place a silicone mat onto a baking sheet or lightly spray the sheet with oil.

2.Stir the coconut oil and peanut butter together in a large bowl.

3.Add 1 1/2 cups flour, baking powder, baking soda and salt. With your hands or a pastry cutter work the oil into the flour until you have coarse crumbles.

4.In a separate bowl stir the coconut crystals, allspice, ginger and cinnamon into the mashed sweet potato.

5.Add the milk and stir to combine.

6.Pour the potato mixture into the flour mixture and mix just until combined. Do not over mix.

7.Mix in remaining whole wheat pastry flour if the dough is too sticky to handle easily.

8.Place the dough on a floured surface and roll to a 1/2 inch thickness. Cut with a biscuit cutter and place on the prepared baking sheet. If in a hurry you can drop the biscuits by the spoonful onto the baking sheet (my preferred method *see notes).

9.Brush with the peanut oil and a sprinkle of finishing salt (salt optional).

10. Bake 12-15 minutes or until golden brown.

Nutritional Info:

Makes 12 biscuits.

Serving size 1 biscuit

Nutrients per serving:  Calories: 122, Cal. from Fat: 41, Total Fat: 4.5g, Sat. Fat: 2.5g, Carbs: 17g, Fiber: 2.8g, Sugars: 2.25g, Protein: 2.4g, Sodium: 278mg, Chol: 0mg

Notes:

If making drop biscuits the dough should be slightly stickier so you probably wouldn’t need the additional flour.

Store leftovers in a sealed container or zip bag in the refrigerator for up to 3 days.