Eating out healthy

.Even though we have a kitchen in our vacation house we end up eating out a lot. It's not always easy to find healthy options. Here are some helpful advice on eating out healthy:

1. Don't be afraid of asking Most restaurants don't mind if you change the meal. Ask them to hold the french fries and give you more vegetable/salad.

2. Try to find a buffet That way you can pick plenty of veggies and protein. Stay away from veggies which grow in the ground and corn. Use olive oil as dressing.

3. Think clean eating Go to a restaurant which offer a menu where you can find grilled chicken/beef with veggies vs. stews etc.

4. Dessert A cheese platter is a great dessert, or berries with whip cream. That way you don't need to say no to dessert!

Clean Eating recipe - Salmon burgers

.How about some omega-3 on this beautiful Tuesday? These salmon burgers is a great Summer dish.

Salmon Burgers

Prep time: 15 mins Cook time: 20 mins Total time: 35 mins

Ingredients

• 2 pounds salmon fillets • 4 sweet potatoes • 2 egg whites • 1 tbsp Dijon mustard • ½ cup fresh bread crumbs (1 slice white bread, ground in a food processor) • 2 tbsp chopped fresh dill • Salt • 2 tbsp olive oil • 4 hamburger buns, toasted • Lettuce and tomatoes

Directions

1. Pre-heat oven to 400° degrees. 2. Cut the sweet potatoes into strips 3. Drizzle the potatoes with 2 tbsp olive oil and sprinkle with salt. 4. Bake the potatoes in oven until fork tender. 5. Heat the grill to medium or heat a grill pan. 6. Chop the dill. 7. Ground the bread to create the bread crumbs. 8. Remove the skin and finely chop the salmon. Place half in a large re-sealable plastic bag and use a flat-surfaced meat pounder or a rolling pin to mash it. 9. Place all the salmon in a large bowl. Combine with egg whites, mustard, bread crumbs, dill, and ½ teaspoon salt. Form 4 ¾-inch-thick patties. 10. Place the patties on grill or in grill pan; cook 4 to 5 minutes per side. (On a stovetop, heat the oil in a grill pan over medium heat and cook patties 5 minutes per side.) 11. Serve the patties on the burger buns with lettuce and sliced tomatoes, and with a side of the potatoes. Enjoy!

Clean eating and ketogenic/LCHF recipe - Shrimp Tacos

.A quick healthy meal which the whole family will love - shrimp tacos. Skip the tortillas to make it a ketogenic recipe and switch out the fat-free Greek yogurt for full-fat yogurt.

Prep time: 10 mins Cook time: 20 mins Total time: 30 mins Shrimp Tacos Ingredients • 1 lb shrimp • 6 oz fat free Greek yogurt • ¼ cup chopped cilantro • 2 tbsp fresh lime juice • 1/4-1/2 tsp cayenne pepper • ½ a head of cabbage, thinly sliced (about 5 cups) • 8 corn tortillas • 4 tsp extra virgin olive oil • Salt and pepper to taste Directions 1. Defrost and clean the shrimp. 2. Heat tortillas over medium heat in a dry skillet until warm and starting to form small brown spots, or in the microwave for a few seconds. Set aside on a plate covered with a clean kitchen towel. 3. Chop the cilantro. 4. Mix yogurt, cayenne, lime juice, cilantro, & salt in a small bowl, set aside. 5. Heat two teaspoons of olive oil in a medium non-stick skillet and add cabbage. Cook for about four minutes or until the cabbage is just barely wilted. Season with salt and pepper and set aside. 6. Meanwhile, cut shrimp into thirds, so you have little bite size pieces. 7. In another pan, sauté the shrimp in two teaspoons of olive oil and season with salt, pepper and a dash of cayenne pepper over medium heat just until done. They cook up in just a few minutes so be careful not to over-cook them.. 8. To serve the tacos, place a scoop of cabbage on the warmed tortillas taco, then top with shrimp, and cilantro sauce

Enjoy!

Clean eating and ketogenic/LCHG recipe - Cilantro Chicken with Cauliflower

.This Cilantro Chicken with Cauliflower recipe is a staple in our house. The cauliflower is a great vegetable. Not only is it packed with vitamin C but also low in carbs. I serve the dish to my kids with the pasta, but of course I skip it to make it a ketogenic meal.

Prep time: 5 mins Cook time: 35 mins Total time: 40 mins

Cilantro Chicken with Cauliflower

Ingredients • 1 tbsp olive oil • 2 ½ pounds bone-in, skin-on chicken thighs (about 8) • Salt and black pepper • 1 head cauliflower (about 11/2 pounds) • ¼ tsp crushed red pepper • 1 lime (1 tbsp fresh lime juice, plus lime wedges for serving) • ½ cup fresh cilantro leaves • Penne pasta Directions 1. Cut the cauliflower into florets. 2. Heat oven to 450° degrees. 3. Heat the oil in a large ovenproof skillet over medium-high heat. Season the chicken with ½ tsp salt and ¼ tsp black pepper. 4. Working in batches, cook the chicken skin-side down until crisp and golden, 6 to 7 minutes. Transfer to a plate; reserve the drippings in the skillet. 5. Cook the pasta following the direction on the packaging. 6. Meanwhile, pour off all but 2 tbsp of the drippings from the skillet. Add the cauliflower, chilies, and ¼ tsp each salt and black pepper; toss to coat. Nestle the chicken skin-side up in the cauliflower, transfer to oven, and roast until the cauliflower is tender and the chicken is cooked through, 20 to 22 minutes. 7. Add the lime juice and cilantro to the skillet and toss to combine. Serve with the pasta and lime wedges. Enjoy!

Clean Eating Recipe - Garlic-Cilantro Shrimp Rotini

.This is one of my favorite shrimp recipes - Garlic-Cilantro Shrimp Rotini. It is a great recipe for entertaining. It's festive but yet very easy to make, and every one I've served it to has loved the flavorful dish.

Garlic-Cilantro Shrimp Rotini

Prep time: 15 mins Cook time: 15 mins Total time: 30 mins

Ingredients

• 2 cups fresh cilantro • 1 tsp dried oregano • 3 cloves garlic • 1 tsp red pepper flakes • 1/3 cup olive oil • 2 ½ tbsp red wine vinegar • Sea salt and fresh ground black pepper • 8 oz whole-wheat rotini pasta • 20 medium raw shrimp • Salad: arugula, pine nuts, grated parmesan, olive oil and salt.

Directions

1. Make the salad: roast the pine nuts quickly in a pan with a little bit of olive oil, in a bowl mix with the nuts with the arugula and drizzle with olive oil, salt and parmesan. 2. Clean the shrimp and set aside. 3. Prepare sauce: Using a food processor or mixer, pulse cilantro, oregano, garlic and red pepper flakes until combined. While food processor/mixer is running, add oil and vinegar. Stir in salt and black pepper to taste. Set aside. 4. Cook pasta according to package directions. Set aside. 5. In a large saucepan on medium heat, cook the shrimp for about 4-5 minutes. 6. Add pasta and garlic-cilantro mixture and cook, stirring often, for another 1-2 minutes. 7. Serve with the salad. Enjoy!

Beef Steak with Red Onion Relish and Oven Roasted Potatoes

.This recipe has all the fancy flavor without all the work. Like all our recipes, it's clean, quick, easy and packed with flavor and vitamins.

Ingredients

• 1 24-oz baby red potatoes • ½ tsp salt • 1 pound boneless beef top sirloin steak, cut ¾-inch thick • ¼ tsp pepper • ¼ tsp salt • 2 tsp olive oil • 1 red onion • 1 8-oz can diced tomatoes • ¼ cup dry red wine • ½ tsp dried crushed sage

Directions

1. Slice the onion in thick slices and separate them into rings. Put aside. 2. Heat up the oven 400° degrees. 3. Clean the potatoes and cut them in half. Put them in a bowl and drizzle with 2 tbsp of olive oil. Mix well. 4. Spread out the potatoes on a baking pan and drizzle with ½ tsp salt. 5. Cook the potatoes for about 25-30 minutes, or until fork tender. 6. Meanwhile, trim the fat from the steak. 7. Cut the steak into 4 equal portions and rub each side with pepper. 8. Heat 2 tbsp of olive oil in a pan on medium-high heat. 9. Add the steaks and cook for about 12-13 minutes (turning halfway through) or until medium doneness. 10. Remove steaks from pan (leave drippings/sauce in pan), and cover to keep warm. 11. In the same pan, cook the onions for about 5-7 minutes or until crisp-tender. 12. Drain the tomatoes. 13. Add the tomatoes, wine, sage and salt to the pan and bring to a boil. 14. Cook for about 1-2 minutes or until most of the liquid is evaporated, stirring occasionally. 15. Place the steaks on a serving platter and spoon the Onion Relish over them. Serve with the potatoes.

Enjoy!

Clean eating and ketogenic recipe - Lemon-Ginger Roasted Chicken Thighs

.A healthy, quick and easy Lemon-Ginger Roasted Chicken Thighs recipe which is easy made into a ketogenic meal by switching the rice for a salad.

Prep time: 15 mins Cook time: 35 mins Total time: 35-45 mins

Ingredients

• 1 ½ tsp olive oil, divided • 1 lb boneless, skinless chicken thighs (4 large thighs) • ¼ tsp kosher salt • 1/8 tsp fresh ground black pepper • 1 large shallot • 3 cloves garlic • 1 tbsp minced fresh ginger • 1 1/4 cup low-sodium chicken broth, divided • 1/4 cup fresh lemon juice • 12 oz sugar snap peas • 1 cup brown rice • 1 cup low-fat coconut milk • 1/4 loosely packed cup sliced fresh basil

Directions

1. Slice the shallots thinly. 2. Mince the garlic. 3. Mince the ginger. 4. Rinse the peas and cut off the ends. 5. Rinse the chicken and pat dry. 6. Preheat oven to 400ºF. 7. Meanwhile, in a large ovenproof skillet, heat 1 tsp oil on medium-high. 8. Season chicken on all sides with salt and pepper and add to skillet. Cook, turning once, until lightly browned, about 3 minutes per side. Transfer chicken to a large plate and set aside. 9. Reduce heat to low. In skillet, heat remaining ½ tsp oil. Add shallot and sauté, stirring occasionally, until golden, about 3 minutes. 10. Add garlic and ginger and sauté for 1 more minute, until fragrant. 11. Increase heat to high and add 1/4 cup broth and lemon juice. Bring to a boil, reduce heat to low and simmer for 3 minutes, stirring up brown bits from bottom of skillet with a wooden spoon. 12. Remove from heat. 13. Transfer mixture from skillet to an oven-safe pan and add the chicken, spooning broth mixture over top. Scatter peas onto mixture and transfer to oven. Bake for 20 minutes, until chicken is cooked through. 14. Meanwhile, in a small saucepan, combine brown rice, remaining 1 cup broth and coconut milk. Heat on high and bring to a boil, stirring occasionally. Cover, reduce heat to low and cook for 10 to 15 minutes, until liquid is absorbed. Turn off heat and set aside. 15. To serve, fluff brown rice with a fork and stir in basil. Divide chicken and brown rice among serving plates and top chicken with pan juices.

Enjoy!

Clean Eating Recipe - Pork with Squash and Apples

.A savory recipe full of flavor and nutrients - Pork with Squash and Apples.

Prep time: 10 mins Cook time: 30-40 mins Total time: 40-50 mins

Ingredients

• 1 tsp grounded nutmeg • 1 ½ tsp minced garlic (about 2 large cloves) • 2 tbsp chopped fresh sage • 1 ½ pound pork tenderloin • Salt and pepper to taste • 1 butternut squash • 2 cooking apples • 1 medium red onion • 1 tbsp honey mustard • 1 sprig rosemary • 5 tbsp unsalted butter, cut into pieces Directions

1. Preheat the oven to 425° degrees. 2. Trim the fat from the pork. 3. Mince the garlic and put aside. 4. Mix the nutmeg, 1 tsp of the garlic and the sage in a bowl. Rub it over the pork and season with a pinch of salt and pepper and set aside. 5. Toss the squash, apples, onion, the remaining ½ tsp garlic, the honey mustard, and salt and pepper to taste in a bowl. 6. Spread the mixture out on a long sheet of foil. Add the rosemary and 3 tbsp butter, then bring the ends of the foil together and crimp to seal into a packet. 7. Place the packet on a baking sheet and roast on the upper rack in the oven until tender, 30 to 35 minutes. Poke holes in the packet to release steam. 8. Meanwhile, heat a large pan over medium-high heat. 9. Add the remaining 2 tbsp butter, and then brown the pork on all sides, about 8 minutes. 10. Add 2 tbsp water and scrape up any browned bits from the pan, then transfer the pork and sauce to an oven-safe pan. 11. Place the pan on the lower oven rack and roast until a thermometer registers 150°, about 15 minutes. Transfer the pork to a cutting board and let rest for 5 minutes. 12. Return the cooking pan to medium heat. Add ½ cup water, scrape up any browned bits and simmer about 2 minutes. Slice the pork and drizzle with the pan juices. Serve with the squash and apples.

Enjoy!

Clean eating and ketogenic/lchf recipe - Baked Halibut

.A simple and quick halibut recipe that is packed with flavor. Skip the rice to make the dish ketogenic/LCHF.

Prep time: 10 mins Cook time: 15 mins Total time: 25 mins

Baked Halibut with Rosemary

Ingredients

• 4 4-oz halibut steaks (1/2 to 1 inch thick) • 2 tsp olive oil • 2 tsp lemon juice • 1/8 tsp salt • 1/8 tsp black pepper • 1 tsp minced garlic • 1 tsp dried rosemary • Brown rice • Salad; green lettuce, tomatoes and cucumber

Directions

1. Chop the tomatoes and cucumber and mix with the lettuce in a bowl for serving. 2. Cook the rice following the direction on the packaging. 3. Preheat the oven to 400°. 4. Rinse the fish and pat dry with paper towels. 5. Cut fish into the four serving size pieces. 6. Brush fish with olive oil and lemon juice. Sprinkle with salt and pepper. 7. Mince the garlic. 8. Crush the rosemary. 9. Rub the fish with the garlic and rosemary. 10. Place fish on the greased unheated rack of a broiler pan. Broil 4 inches from the heat until fish flakes easily when tested with a fork (about 4 to 6 minutes per ½ thickness of fish) 11. Place the fish on a serving plate. 12. Serve with the rice and salad.

Enjoy!

Clean Eating and LCHF/ketogenic recipe - Creamy Shrimp Curry

Today we are working on next week's menu. Here is a preview of one of the recipes - creamy shrimp curry. By switching out the rice for cauliflower rice this dish becomes a great LCHF/ketogenic recipe! Prep time: 15 mins Cook time: 15 mins Total time: 30 mins

Ingredients

• 1 lb 3 oz large shrimp • 2 tbsp vegetable oil • 1 yellow onion • 2 garlic cloves • 1-inch piece fresh ginger • 1 tbsp ground coriander • 1 tbsp ground cumin • ½ tsp ground turmeric • ¾ cups plus 2 tbsp coconut milk • ½ cup vegetable stock • Grated zest and juice of 1 lime • ¼ cup fresh coriander leaves • Pinch of salt and pepper • Basmati rice

Directions

1. Wash and peel the shrimp and set to the side. 2. Grate the zest and squeeze the juice out of the lime. Set to the side. 3. Chop the coriander leaves finely and set to the side. 4. Put on the rice to cook following the direction on the packaging. 5. Cut the onion in half and slice it finely. 6. Slice the garlic finely. 7. Peel the ginger and chop it finely. 8. Heat the oil in a large saucepan and cook the onion, garlic and ginger for about 4-5 minutes. 9. Add the coriander, cumin and turmeric and cook, stirring for about 1 minute. 10. Pour in the coconut milk and vegetable stock and bring to a boil. Reduce the heat and simmer for about 2 to 3 minutes. 11. Stir in the shrimp and lime zest and juice and let simmer for another 2 minutes or until the shrimp are heated through. Be careful not to overcook the shrimp. 12. Add the coriander leaves and season with salt and pepper to taste. 13. Serve immediately with rice.

Enjoy!

Clean Eating Vegetarian burger recipe

Burgers are never wrong. This Clean Eating vegetarian burger recipe is both healthy and yummy. Perfect for lunch or dinner! Ingredients • 8 oz spinach • 1 tbsp olive oil • 1 small red bell pepper • 4 green onions • 14 oz can chickpeas • 4 oz ricotta cheese • 1 egg yolk (can be substituted be with egg substitute or a little corn starch) • 1 egg beaten (can be substituted be with egg substitute) • ½ tsp ground coriander • ½ cup all-purpose flour • 1 ½ cups dry whole-grain breadcrumbs • ¼ cup vegetable oil • 8 mini burger buns • Cherry tomatoes

Coleslaw

• 1 bag of coleslaw mix • 1 clove of garlic, minced • 2 tbsp apple cider vinegar • ½ cup of plain fat free Greek yogurt • 2 tsp Dijon mustard • 1 tsp honey • Salt and pepper to taste

Instructions Coleslaw 1. Pour the coleslaw mix into a bowl. 2. Mince the garlic. 3. In a separate smaller bowl, mix together the garlic, vinegar, yogurt, mustard and honey. 4. Pour dressing over the cabbage mixture and combine well. 5. Season with salt and pepper.

Burgers 1. Slice the green onions finely and set aside. 2. Spread out the flour on a plate and set aside. 3. Put the beaten egg (or egg substitute) on a plate and set aside. 4. Spread out the breadcrumbs on a plate and set aside. 5. Wash the spinach and pat it dry with paper towel. 6. Heat up a pan on medium heat and add the spinach. Cook for 2-3 minutes, stirring continuously, until wilted. Remove from the heat, drain well and set aside. 7. Heat the olive oil in a frying pan and cook the pepper and green onions over medium heat for 4 to 5 minutes, until soft. Set aside. 8. Place the chickpeas in a food processor or mixer with the ricotta cheese and blend until smooth. 9. Add the spinach, egg yolk and coriander and blend again to mix well. 10. Transfer to a mixing bowl and fold in the pepper and green onion mixture. Shape the mixture into 8 patties. 11. Toss the patties lightly in the flour, then roll first in the beaten egg and then in the breadcrumbs to coat. Chill the burgers for 20 minutes. 12. Heat up the vegetable oil in a large pan and cook the burgers over medium heat for about 6-7 minutes, turning once, until golden and crisp. 13. Serve in the buns with the coleslaw. Enjoy!

Smoked salmon stew

This recipe is both a Clean Eating Recipe and a LCHF Recipe. Simply replace the pasta with a salad and this is an excellent LCHF meal. This flavorful meal provides lots of omega 3 fatty acids and vitamins. Prep time: 10 mins Cook time: 15 mins Total time: 25 mins

Ingredients

• 1 yellow onion • I 8-oz package smoked salmon • 1 16-oz container sour cream • 1 bunch of fresh dill • 1 tbsp olive oil • Salt and pepper • 1 cucumber • Whole wheat Linguine

Instructions

1. Chop the onion. 2. Heat up the oil in a pan on medium heat. 3. Fry to onion. 4. Cut up the salmon in strips. 5. Put on the pasta to cook according to the directions on the box. 6. Add the salmon to the pan with the onions. Let cook for a couple of minutes while stirring. 7. Add the sour cream, salt, pepper, dill and mix well. Let cook for an additional 10 minutes. 8. Slice the cucumber and put it on a serving plate. 9. Serve the pasta with the stew and cucumber slices.

Enjoy!

Clean Eating - Chicken with Black Beans

Flavorful stew that is perfect to spice up a cold winter day. Healthy, packed with vitamins and quick! Prep time: 10 mins Cook time: 20 mins Total time: 30 mins

Ingredients

• 350 grams chicken breast (strips) – 1 pound • 1 small squash • 1 red onion • 1 yellow pepper • 7 dried apricots • 1 can black beans (15 oz) • 1/2 can crushed tomatoes (28 oz can) • 1 tsp ground cumin • 1 tsp ground coriander • 2 tbsp olive oil • Salt and pepper • Whole wheat fettuccine

Directions

1. Chop all the veggies (all in the same size). 2. Cut up the chicken breast into strips. 3. Put on the rice to cook following the direction on the package. 4. Heat up the olive oil in a pan and fry the chicken stirring making sure all sides get cooked. 5. Remove the chicken from the pan and put aside. 6. Add the veggies to the pan and fry them for a couple of minutes. 7. Add back the chicken to the pan. 8. Add the apricots and the crushed tomatoes. Let is simmer for 5-6 minutes. 9. Add the spices. 10. Serve the stew with the pasta.

Enjoy!

For more recipes check out our downloadable menus and menu services, and never worry about what's for dinner again.

Clean Eating - Lemon and Mushroom Risotto

4 servings Prep time: 5 mins Cook time: 20 mins Total time: 25 mins Ingredients • 1 cup wholegrain rice • 3 tbsp olive oil • 1 yellow onion • 2 ½ cups mushrooms • 1 ¼ cups vegetable stock • Salt to taste • 1 tsp turmeric • 4 cloves garlic • 1 large handful parsley • ½ lemon • 1 tbsp chervil • 1 dash Tabasco sauce (optional)

Directions

1. Thinly slice the onion. 2. Slice the mushrooms. 3. Heat up a pan on low heat. 4. Gently stir-fry the onion and the mushrooms in 2 tablespoon of oil until the onion is translucent. 5. Parboil the rice in a separate pan for 10 minutes and then drain. 6. Add the rice to the onion and mushrooms and cook for about 2-3 minutes. 7. Add the vegetable stock and a small pinch of salt. 8. Bring the risotto to a boil and simmer for about 15 minutes. 9. Put the garlic cloves through a garlic press or chop it finely. Add it to the risotto. 10. Chop the parsley and chervil and add it to the risotto. 11. Peel the lemon and chop half of the meat and add it to the risotto. 12. Heat through and add the last tablespoon of olive oil. 13. Serve immediately.

Enjoy!