Artichoke Spinach Dip

Clean Simple Eats


Makes 16 servings
115 calories /8F/4C/6P

3 cups fresh spinach, chopped
14 oz artichoke hearts, chopped
1 c freshly grated Parmesan Cheese
1 c freshly grated part-skim mozzarella cheese
1/2 c nonfat, plain Greek yogurt
1/2 c olive oil mayo
1 c neufchâtel  cream cheese
1 T minced garlic
1 T lemon juice
salt and pepper to taste

Preheat oven to 375
Mix spinach artichokes Parmesan and 3/4 c of mozzarella chess together in a bowl, set aside.
In a separate bowl beat the cream cheese, yogurt, mayo, garlic, lemon juice, salt and pepper together. Add all of the ingredients to one bowl, and mix until well combined.
Pour into a greased 8x8 glass baking dish.
Sprinkle with remaining 1/4 c of mozzarella cheese. Bake for 20 mins. Serve with you favorite chips and veggies.

Paleo Pumpkin Taco Filling Recipe

Serves 15

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Prep Time

10 min 

Cook Time

20 min 

Total Time

30 min 

Ingredients

1. 2 lbs ground turkey
2. 2 cups chopped carrots
3. 15 oz  can of diced tomatoes
4. 1 cup pumpkin puree
5. 1 small diced onion
6. 2 tablespoons cumin
7. 1 teaspoon garlic powder
8. 1 teaspoon chili powder
9. 1 teaspoon paprika

Instructions

1. Directions-
2. Saute' onions and carrots in a little olive oil over medium heat. Remove from pan once softened. Brown ground turkey over medium heat. Once the turkey is cooked thru add in the carrots and onions along with the rest of the ingredients. Let it all cook over medium heat until the mixture thickens up (about 20 minutes).

Notes

1. *You can also add chopped spinach and any peppers are good in it too.
2. *We like to eat this taco filling in our favorite Paleo Tortillas below. I also like to eat mine in a bowl topped with salsa and avocado and smashed plantains or plantain chips.

BETA

calories

169

fat

10g

protein

16g

carbs

4g

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Paleo Raspberry Coconut Crunch Granola

Paleo Raspberry Coconut Crunch Granola

Makes 5 ½ cups

• 1 cup raw almonds
• 1 cup raw shelled pistachios
• 1 cup unsweetened coconut chips
• 1 cup shelled pumpkin seeds
• ½ teaspoon coarse sea salt
• 2 tablespoons coconut oil, melted
• ¼ cup honey
• ¼ teaspoon ground cardamom
• 1 teaspoon vanilla extract
• 1 cup freeze dried raspberries

Preheat oven to 300°F. Line a baking sheet with parchment paper and set aside.

In a food processor combine almonds, pistachios, coconut chips, pumpkin seeds and salt; pulse about 10 times to roughly chop. Transfer mixture to prepared baking sheet and spread in an even layer. In a separate bowl whisk coconut oil, honey, cardamom and vanilla. Pour coconut oil mixture over nut mixture and toss to coat (clean hands work best for this!) Bake, stirring occasionally, until golden brown (15 to 20 minutes). Remove from oven. Once completely cool, mix in raspberries. Store in an airtight container for up to 2 weeks.

Nutrition Info Per ¼ cup serving; Calories: 164; Total Fat: 13 grams; Saturated Fat: 5 grams; Total Carbohydrate:  9 grams; Sugars: 5 grams; Protein:  5 grams; Sodium:  15 milligrams; Cholesterol:  0 milligrams;  Fiber: 2 grams

Green Protein Smoothie

Green Protein Smoothie

Servings: 1

Ingredients

• 1 cup almond milk (unsweetened)
• 2 cups fresh spinach
• 4 frozen strawberries
• 1/4 frozen banana
• 1 scoop protein powder
• 1 scoop Vital Proteins
• 1 tablespoon almond butter or any nut butter
• 1/2 cup ice

Instructions

• Throw it all in the blender and blend until everything is blended together!

Notes

You can do frozen cherries instead of strawberries (I actually like it best with cherries)
 

GREEK YOGURT CHICKEN SALAD SANDWICH

GREEK YOGURT CHICKEN SALAD SANDWICH

YIELD: 4 SERVINGS

 

PREP TIME: 15 MINUTES

 

TOTAL TIME: 15 MINUTES

From the plump grapes to the sweet cranberries, this lightened up sandwich won’t even taste healthy! PROMISE!

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INGREDIENTS:

• 2 cups leftover rotisserie chicken
• 1/2 cup diced red onion
• 1/2 cup diced apple
• 1/2 cup grapes, halved
• 1/4 cup dried cranberries
• 1/4 cup slivered almonds
• 1/2 cup plain Greek yogurt
• 1 tablespoon freshly squeezed lemon juice, or more, to taste
• 1/2 teaspoon garlic powder
• Kosher salt and freshly ground black pepper
• 8 slices bread
• 4 leaves Boston bibb lettuce

DIRECTIONS:

1. In a large bowl, combine chicken, red onion, apple, grapes, dried cranberries, sliced almonds, Greek yogurt, lemon juice, garlic powder, salt and pepper, to taste.
2. Serve sandwiches on bread with chicken mixture and lettuce.

Honey Lime Tilapia

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Honey Lime Tilapia

YIELD: SERVES 4

INGREDIENTS

Fish and Marinade:
• 4 tilapia fillets (about 4-5 ounces each)
• 2 tablespoons lime juice (from 1 large lime)
• Zest of 1 lime
• 1 tablespoon olive oil
• 1 1/2 tablespoons honey
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 clove garlic, finely minced
Coating and Cooking:
• 1/2 cup all-purpose or whole wheat flour
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1-2 tablespoons olive oil

DIRECTIONS

1. In a small bowl, whisk together the lime juice, lime zest, olive oil, honey, salt, pepper and garlic. Place the tilapia in a gallon-sized ziploc bag and pour the marinade on top of the fish. Press the air out of the bag and seal. Refrigerate the fish for at least an hour and up to 4 hours. It helps to lay the bag in a flat dish and turn it over once or twice during the marinading time since the marinade won't completely cover the fish. 
2. Before cooking, whisk together the flour, salt and pepper in a shallow dish like a pie plate. Heat the olive oil in a large nonstick skillet over medium heat until rippling and hot. Dredge each tilapia fillet in the flour, coating both sides lightly. Cook the fillets for 3-5 minutes per side without moving the fish while it cooks on each side; this will ensure a more even browning. Adjust the cooking time as needed depending on the thickness of the tilapia and the heat of the skillet and work in batches if necessary so the skillet isn't overcrowded.
3. Serve immediately with lime wedges.

COCONUT CRUSTED CHICKEN WITH MANGO SALSA

 

Serves: 4 (small)

Ingredients:

MANGO SALSA

• 2 fresh mangos diced
• 1 jalapeño finely diced
• 1/4 cup cilantro chopped
• 1/4 cup red onion diced
• juice from half a lime (about 1 tablespoon)
• sprinkle of salt

CHICKEN

• 2 chicken breasts, split horizontally to make four thin filets, total
• 1/4 cup flour mixed with 1/2 teaspoon salt
• 1 egg plus 1 tablespoons milk
• 1 cup sweetened coconut flakes plus 1/2 cup all purpose flour
• 2-3 tablespoons butter

Directions:

MANGO SALSA

1. Toss the mango, jalapeño, cilantro, and red onion together in a small bowl. Squeeze lime juice over the top and sprinkle with salt. Stir to combine, and cover until ready to serve. I like to serve it at room temperature. Refrigerate leftovers.

CHICKEN

1. Place flour and salt in one shallow bowl, the egg and milk in another bowl, and the coconut and flour into yet another shallow bowl.
2. One by one, dip the pieces of chicken into the flour, then egg, then coconut. Press the coconut to the chicken to get as much to stick as you can.
3. In a large nonstick or cast iron skillet on medium heat, melt 2 tablespoons of butter and spread around the pan. When the pan is hot, place the chicken into the pan and cook for about 5 minutes on each side, or until the coconut is golden and the inside of the chicken is cooked through. The exact time will depend on the thickness of your chicken. Add a little more butter when turning the chicken if your pan is dry.
4. Plate the chicken and top with mango salsa.

Greek Chicken

Ingredients:

3 lbs boneless, skinless Chicken Breasts

1/2 cup of Greek Seasoning (make your own)

2 Tbsp of Coconut Oil

Optional Ingredient: Juice of 1 Lemon

Directions:

1. Preheat oven to 350 degrees

2. Cube chicken & place in olive oil coated large pyrex dish (we use an olive oil mister)

3. Melt coconut oil in microwave (approx 30 sec) & drizzle over cubed chicken

4. Sprinkle Greek seasoning over cubed chicken & squeeze lemon on top

5. Bake for approx 30-40 min until chicken is fully cooked (we recommend using a meat thermometer)

Chicken Salad

Ingredients:

6 boneless skinless chicken breasts

1 1/4 cup Greek yogurt

4 Tbsp unsweetened vanilla almond milk

1 cup celery

1 cup onions

Bunch of organic grapes (approx 2 cups)

Sea Salt, to taste

Black pepper, to taste

Onion powder (optional)

Pecans or Walnuts (optional)

Directions:

1. Boil your chicken breasts until cooked through. This is a very important step.  I boiled ours as listed here with organic chicken broth, minced garlic, sea salt, and pepper.  It is very important to not over-cook your chicken!  Boiling instead of baking the chicken for the recipe makes a huge difference!

2. Dice celery and onion. Place aside.  You could also half or quarter your grapes.

3. Let chicken cool to room temperature. Once cooled, shred (I just used my hands) or cut into pieces.

4. Combine Greek yogurt and unsweetened almond milk using a whisk.

5. Add chicken to a large bowl and cover with Greek yogurt/almond milk mixture. Stir.

6. Add grapes, sea salt, black pepper, and onion powder (optional). Stir.

7. Garnish with pecans or walnuts (optional, this will add healthy fats).

8. Refrigerate for 30-45 minutes before serving.

He and She Tip: The longer this stays in the fridge the better it is!  It is really good the next day!

Macros (with grapes/without nuts):
Calories - 169
Protein - 31 g
Carbs - 10 g
Fat - 2 g

Macros (without grapes/without nuts):

Calories - 153

Protein - 30 g

Carbs - 5 g

Fat - 2 g

ANOTHER COACHES: 

4 oz poached chicken 
1/2 cup plain Greek yogurt (dannon okios triple zero flavors)
1/3 cup diced apples 
1/3 cup celery. 

Put over bed of spinach

Shred chicken, cover in Greek yogurt. Add remaining ingredients!