Clean Eating Patriotic Treat, Written by: Kayte Corrigan

imageFruit Tart anyone? For a beach treat, or serving several at a BBQ share this clean eating tart and they won’t know the difference. No cool whip necessary. Skip the peaches and layer your red and blue berries instead for patriotic flare. I used coconut oil, melted, instead of canola and I don’t think it made a difference.

This recipe is vegan, paleo and had a few ingredients that I had never used before, but I like to try new things so…
Arrowroot and kudzu are used as natural starches and can be found at the health food store (in my case I found Arrowroot with the help of a nice employee). They are some of the healthiest options for starch replacements and thicken at a higher temperature than corn starch. Agar was another ingredient I didn’t recognize and is used as a non dairy thickening agent for custards and sauces. All in all it was easy to assemble and went down even easier. To be honest, you don’t even need to tell people it’s vegan, just say dairy free.

Crust Ingredients:

  • 1 cup almonds
  • 1 cup rolled oats
  • 1/2 cup oat bran
  • Pinch of sea salt
  • 3 tablespoon maple syrup
  • 3 tablespoon canola oil
  • 1 teaspoon almond extract

Filling Ingredients:

  • 4 kiwis, peeled and thinkly sliced
  • 3 peaches, thinly sliced
  • 3 cups berries of choice
  • 1 cup apple juice
  • 1/4 cup fruit nectar or juice of  choice
  • 2 tablespoons maple syrup
  • 1 tablespoon agar powder or flakes
  • 1 tablespoon arrowroot or kudzu
  • 1 teaspoon vanilla extract

Preparing crust:

Preheat the oven to 350 degrees.

Place nuts in food processor and pulse to chop coarsely.  Add rolled oats, oat bran and salt and process until mixture resembles coarse meal.  In small bowl, whisk together maple syrup, oil and almond extract.  Add to almond-oat mixture and process to combine.  Transfer to 9-inch oiled tart pan or springform pan and press down to form crust.  Pierce several times with fork and bake 15 minutes or until lightly browned.  Remove from oven and set aside on wire rack to cool.

Assembling Tart:

Arranged sliced kiwis and peaches around outside edge of tart and fill center with berries.  In medium pot over no heat, combine apple juice, fruit nectar, syrup, agar, and arrowroot.  Turn the heat to medium-high and whisk continuously until agar dissolves and mixture thickens.  Add vanilla, remove from heat and set aside to cool 5 minutes.  Spoon evenly over tart and refrigerate at least 1 hour before serving.

Found at: www.nomeatathlete.com/vegan-fruit-tart/

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.
 

Clean Eating Sweet Treat For Mother's Day, Written by: Kayte Corrigan

clean eatingIf there is anything we’ve learned from the Golden Girls is that ladies love their cheesecake! We’ve got a Paleo Cheesecake that will have you loving every bite like you got up in the middle of the night and were gossiping with your roommates. Make mom this treat, or pass it along to your husband to try his hand in it. Some notes for this recipe are to go easy on the lemon juice, it can easily take over. Taste as you mix. Also think about adding a bit of almond butter to the crust. Unsweetened Coco could make this a chocolate cheesecake but we won’t take you that far down the rabbit hole. Maybe you’ll inspire mom to eat clean when she knows she can have her cheesecake and eat it too!

We found this recipe on cleaneatingwithadirtymind.com, if mom’s not into Cheesecake, there are many other clean eating recipes to satisfy every mother’s sweet tooth.

On the preparation:

      Do not skip soaking the raw cashews in water. Soaking increases your body’s absorption of the vitamins & minerals, and neutralizes enzyme inhibitors naturally present in raw nuts and seeds.. Soak them for at least 4 hours, if not overnight. A blender works best for the filling (made it creamier), and food processor for the crust. Also, don’t substitute the coconut oil for any other oil, as it is solid at room temperature, and therefore helps the cheesecake stay firm.

For the crust: 1/2 cup raw pecans (pecans don’t require soaking) a little more than 1/2 cup soft pitted dates 1/4 cup raw flaked coconut tiniest pinch of sea salt

For the filling: 3 1/2 cups raw cashews (soaked & drained) 2/3 cup agave nectar 2/3 cup extra virgin coconut oil 2/3 cup fresh lemon juice 2 teaspoons vanilla extract or 2 vanilla beans, scraped

Directions:

Begin by soaking the nuts. After they’ve finished soaking, prepare the crust. In the bowl of a food processor, chop the dates, nuts, coconut and sea salt. Process until it holds together when you press it between two of your fingers. Set aside. Begin the filling by slightly warming the coconut oil in a bowl of warm water (it melts at 77 degrees). Add the cashews, coconut oil, agave, lemon juice and vanilla into the pitcher of a blender, and blend well (until completely smooth). Blend a little more, just to be safe.

Press the crust evenly into the bottom of an 8-inch spring form pan (don’t go up the sides). Pour the filling on top and freeze for 4 hours, or over night. To serve, let the cheesecake thaw for about 30 minutes, and cut into small slivers.

Raspberry Compote:

1/2 cup of raspberries 1/4 cup of water 1 tsp of raw honey 1/2 tsp. of vanilla extract a dash of almond milk (or you could use coconut milk)

I put all of the ingredients together in a bowl and used a hand mixer until blended. Then drizzle desired amount over your slice of cheesecake.

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.

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 ;)

Big Breakfast with Gluten Free Banana Oat Pancakes, Written by: Kayte Corrigan

Growing up, every Sunday my father (and his father before him) made “big breakfast” for the family. Pancakes were the main course, and my favorite. He even got creative and made a “special pancake” in the shape that represented an event from the week. And we weren’t allowed to eat until we guessed what it was. This put a bit of pressure on the meal. Be it his medium or artistic skills, let’s just say the representations were a little more Picasso and less Michelangelo. Regardless, pancakes are still my weakness.

After a bit of searching, I found my clean eating pancake solution! Like the Rolling Stones once said: You can’t always get what you want, if you try sometimes, you just might find…

Literally moments after I posted my story of the metal bits in my multigrain pancake mix (which wasn’t clean anyway) a Facebook friend posted this link: http://cookieandkate.com/2012/banana-oat-pancakes/

Of course I just had to try it. It does require a bit of time to make, but the filling and delicious flapjacks are a delightful treat for “big breakfast” on Sundays. And they are gluten free!

Gluten-Free Banana Oat Pancakes

Author: Cookie and Kate

Recipe type: Breakfast

Ingredients

3 small bananas (9.5 ounces), mashed

2 tablespoons coconut oil or butter, melted

1 tablespoon lemon juice (about 1 small lemon, juiced)

1 teaspoon honey or maple syrup

2 eggs

1 cup oat flour*

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

Instructions

In a small-ish bowl, stir together the mashed bananas, coconut oil (or butter), lemon juice and honey (or maple syrup).

Beat in the eggs. If your coconut oil goes back to its solid state like mine did at this point, just warm the mixture for short 30 second bursts in the microwave, stirring between each, until it is melted again.

In a medium bowl, whisk together the oat flour, baking soda, salt and spices.

Form a well in the center of the dry ingredients and pour in the wet ingredients. With a big spoon, stir just until the dry ingredients are thoroughly moistened. Do not overmix or you’ll run the risk of getting tough pancakes!

Let the batter sit for 10 minutes. The book notes that you may want to thin out the batter a bit with a touch of milk or water, I did not.

Heat a heavy cast iron skillet (or nonstick griddle) over medium-low heat. If necessary, lightly oil the surface with vegetable oil or cooking spray.

Once the surface of the pan is hot enough that a drop of water sizzles on it, pour 1/4 cup of batter onto the pan. Let the pancake cook for about 3 to 4 minutes, until bubbles begin to form around the edges of the cake.

When the pan is just beginning to set, flip it with a spatula and cook for another 90 seconds or so, until golden brown on both sides. You may need to adjust the heat up or down at this point.

Serve the pancakes immediately or keep warm in a 200 degree Fahrenheit oven.

Notes

Adapted from King Arthur Flour Whole Grain Baking

Yields about 8 pancakes.

These pancakes are gluten-free, so long as you buy oat flour or old-fashioned oats that have not been contaminated with wheat.

*To make oat flour out of old-fashioned oats, simply pour one cup of oats into a food processor and process until it is ground well. One cup before and after grinding measures just about the same, believe it or not! That’s a fun little tip I picked up from the King Arthur cookbook.

This whole grain batter is thicker than most, so it’s more difficult to gauge when the pancakes are ready to flip. I learned that it’s easier to go by the timer: set it for for 3 minutes for the first side, then flip and wait another 90 seconds for the other side to finish. The time will vary depending on your temperature setting, but that’s about the time it should take for pancakes that are fully cooked and golden on each side.

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.

Make this Super Bowl a Healthy Bowl, Written by: Kayte Corrigan

You might be trying to hang on to that new year’s resolution when the Super Bowl throws a gigantic road block on your avenue of health and fitness. Wings, layers of dips, cheese on top of everything, and beer abound. It’s so hard to say no. This game day bet on yourself and stack the odds in your favor.

Create a spread that is entirely paleo or completely gluten free, aim for clean recipes. Find a vegan chili recipe that can live in a crock pot for a warm relief. Go for a veggie platter with hummus instead of cheese and crackers. Make a paleo sweet treat and top with fresh fruit.

We know there are some game day staples you just won’t want to give up. We found the clean recipes for the usual suspects at thegraciouspantry.com.  

Clean Eating Spinach Dip
(Makes approximately 6 cups)

Ingredients:


1 (16 oz.) container low-fat cottage cheese, 
10 oz. container frozen spinach thawed
, 8 oz. can water chestnuts, chopped fine, 
2 tbsp. onion powder
, 1 tsp. dried parsley, 
2 tsp. garlic powder
, 1/2 tsp. salt

Directions

Step 1 – Using a blender, blend the cottage cheese until it is smooth and creamy.

Step 2 – Put the cottage cheese in a large mixing bowl, and add all other ingredients. Stir well.

Nutritional Content
1 serving = 1/2 cup

Calories: 64
Total Fat: 1 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 3 mg
Sodium: 151 mg
Carbohydrates: 7 gm
Dietary fiber: 1 gm
Sugars: 1 gm
Protein: 6 gm
Estimated Glycemic Load: 4

Pair with Food Should Taste Good Flaxseed crackers for clean and gluten free

Clean Eating Turkey Chili

(Makes approximately 10 cup – freezes well for up to 6 months)

Ingredients:

    1 tablespoon olive or avocado oil

    1 large red onion, chopped

    1 large green bell pepper, chopped

    6 cloves garlic, diced

    1 1/2 pounds lean ground turkey meat

    4 tablespoons ground cumin

    1 teaspoon ground coriander

    1 tablespoon chili powder

    3 cups fresh tomatoes, diced

    1 vegetable bouillon cube, dissolved in 1 cup of water (gluten free if needed)

    1 (6 ounce) can of tomato paste

    1 (15 ounce) can kidney beans

    1 (15 ounce) can tomato sauce, no sugar added (optional)

Directions:

1.In a large soup pot, sauté the red onion, bell pepper and garlic cloves in the oil.

2.Once the onions are translucent, stir in the turkey meat. Continue to stir until the meat is cooked.

3.Stir in cumin, coriander and chili powder.

4.Pour in the water with the dissolved bouillon cube.

5.Add the tomatoes, tomato past and beans.

6.Keep at a low and steady boil for about 5-10 minutes to allow the spices to really absorb.

7.If you find the chili is to thick or dry, add the can of tomato sauce.

8.Cool and serve.

Nutritional Content:
(Data is for approximately 1 cup)

Calories:208
Total Fat: 7 gm
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 54 mg
Sodium: 200 mg
Carbohydrates: 19 gm
Dietary fiber: 6 gm
Sugars: 6 gm
Protein: 18 gm
Estimated Glycemic Load: 6

Clean Eating Spicy Buffalo Wings

(Makes 8 servings – 1/2 lb. ea.)

Sauce Ingredients: 
1 cup Frank’s Hot Sauce (or any clean hot sauce you like, low sodium is best), 
1 tbsp. olive oil
, 1 tbsp. garlic powder
, 1 tbsp onion powder, 
1/2 cup honey (if you prefer a less spicy wing) or 1/4 cup (if you prefer a more spicy wing), 
2 tsp. molasses, 
1 tsp. paprika, 
1/2 cup clean BBQ sauce (optional – I didn’t use any, but it would be a nice addition)

Chicken Ingredients
: 4 lbs. chicken wings, 
2 tbsp. olive oil
, 1 tbsp. garlic powder
, 1 tbsp. onion powder

Directions:

~ Preheat oven to 350 degrees F.

Step 1 – If you purchased your wings frozen, be sure to allow ample time for them to defrost.

Step 2 – Line a large casserole dish (you may need 2 dishes depending on the size you have) with foil. You will be wrapping the chicken completely in foil, so allow enough to completely cover the chicken all the way around.

Step 3 – Place your wings in the foil and be sure they are single layered.

Step 4 – Pour the oil over the chicken and mix the chicken in the dish to completely coat it with the oil.

Step 5 – Sprinkle the chicken generously with garlic powder and onion powder. The given measurements are only suggestions. You could certainly use more or less if you like.

Step 6 – Pack the foil around the chicken so that it is sealed on all sides.

Step 7 – Bake in oven for 50 minutes.

Step 8 – While the chicken bakes, combine all sauce ingredients in a medium mixing bowl with a whisk. (Be sure to whisk again just before pouring over your chicken.)

Step 9 – Remove the wings from the oven, open the foil (don’t burn yourself with steam), and pour off any liquid in the bottom of the foil.

Step 10 – Pour your sauce over the chicken.

Step 11 – Turn your oven to broil.

Step 12 – Place the chicken back in the oven UNcovered, for 10 minutes. Watch the wings carefully. If they need to be removed in less than 10 minutes, do so. You just want to brown them a bit and get the sauce to sear just slightly on to the meat.

Step 13 – Remove from oven, allow to cool and place in a serving dish, being sure to pour any sauce left behind in the dish over the chicken.

Regular wings with skin and bone

Calories: 583
Total Fat: 37 gm
Saturated Fats: 10 gm
Trans Fats: 0 gm
Cholesterol: 172 mg
Sodium: 1365 mg
Carbohydrates: 19 gm
Dietary fiber: 0 gm
Sugars: 18 gm
Protein: 41 gm
Estimated Glycemic Load: 11

Chili Time!, Written by: Kayte Corrigan

While it’s chilly outside, make some chili inside! Instead of a classic meat chili harboring fat that fights your resolution, try something new. Quinoa and white bean chili will get the taste buds dancing. Chipotle pepper has quickly become my new favorite thing. The smoky robust pepper adds a meaty quality so you can skip the fat and the meat. The white beans will keep you going through an evening workout and you’ll be hitting your fitness goals by eating clean.

Serves:Makes: 12 cups Hands-on time: 15 minutes Total time: 30 minutes

INGREDIENTS:

    1/2 cup uncooked quinoa

    1 large red bell pepper, chopped (2 cups)

    1 large green bell pepper, chopped (2 cups)

    1 tsp ground chipotle pepper

    2 15-oz BPA-free cans white beans or 3 cups cooked white beans, drained and rinsed

    4 large fresh tomatoes, chopped with juices (4 cups)

    2 tsp ground cumin

    1 tsp dried oregano

    6 oz fresh spinach, chopped (4 cups) 

INSTRUCTIONS:

In a 4-qt pot, combine quinoa and 4 cups water and place over high heat. Bring to a boil, then reduce heat to low. Cover tightly and simmer for 15 minutes.

Add bell peppers, chipotle, beans, tomatoes, cumin and oregano to pot with quinoa. Bring to a simmer and cook, uncovered, for about 10 minutes.

When chili is appealingly thick and quinoa is throwing off its tiny white haloes, stir in spinach and cook for 1 more minute, until just wilted. Serve hot.

Nutrients per 2-cup serving: Calories: 300, Total Fat: 3.5 g, Sat. Fat: 0 g, Carbs: 54 g, Fiber: 15 g, Sugars: 8 g, Protein: 15 g, Sodium: 148 mg, Cholesterol: 0 mg

http://www.cleaneatingmag.com/Recipes/Recipe/Quinoa-and-White-Bean-Chili.aspx