27 Foods - Organic necessity versus waste of money

Cost is often the first thing discussed when talking about eating healthier. In a world of "this not that" it can be really hard to see past the gimmicks and know where to spend your hard earned money. Something I found myself wondering is whether or not I am buying the "right" organic foods. I certainly cannot afford to buy EVERYTHING organic or locally sourced - so my desire then becomes to use my money where it is most valuable. While browsing online I found the following lists of foods which I found to be very helpful and want to pass along. 

Organic Shopping Guide 

27 Foods - Find out which foods are worth spending the extra money for organic produce and which ones are just wasting your money

15 foods you can avoid buying organic - save your cash for the next group!

• Avocados
• Corn
• Pineapples
• Cabbage
• Sweet peas
• Onions
• Asparagus
• Mangoes
• Papayas
• Kiwi
• Eggplant
• Honeydew melon
• Grapefruit
• Cantaloupe
• Cauliflower

12 foods you should consider buying organic ASAP

• Strawberries
• Apples
• Nectarines
• Peaches
• Celery
• Grapes
• Cherries
• Spinach
• Tomatoes
• Bell peppers
• Cherry tomatoes
• Cucumbers

I hope that you have also found some value in this entry.

Thanks for reading & as always,

Happy Eating!

-Tiesha

Clean Eats: One day Menu (with recipes!)

Developing new eating habits can be extremely overwhelming. So to help out I decided to compile one day of meals in this post. I recommend drinking 16 ounces of water before any and all meals/snacks. This will keep you feeling fuller for longer!

On the menu

• Breakfast: 5 minute egg scramble
• A.M. Snack: Berry Parfait
• Lunch: Chicken & Spinach Strawberry Salad
• P.M. Snack: Hummus & Crudite
• Dinner: Turkey meatloaf & green beans

• Breakfast: 5 minute egg scramble
• ::Ingredients::
• 1 tsp coconut oil
• 6 egg whites 
• 1 whole egg
• 3 tbsp salsa
• 1/4 avocado, sliced
• ::Directions::
• heat & scramble first 3 ingredients (you can also cook this in the microwave)
• top the cooked egg with the salsa and avocado
• A.M. Snack: Berry Parfait
• ::Ingredients::
• 3/4 c organic non-fat greek yogurt
• 1 tsp sliced almonds
• 1/c cup fresh raspberries
• ::Directions::
• combine all ingredients & enjoy
• Lunch: Chicken & Spinach Strawberry Salad
• ::Ingredients::
• Dressing- makes 5 servings
• 3.5 tbsp extra virgin olive oil
• 3.5 tbsp white wine vinegar
• 2.5 tbsp lemon juice
• 1/2 tsp raw honey
• 1 tsp dijon mustard
• Salad
• 4 oz chicken breast, cubed
• 1/2 tbsp sliced almonds
• 1/4 cup quartered strawberries
• 1 tbsp fat free feta cheese
• 2 cups organic spinach
• ::Directions::
• Dressing:
• combine all ingredients
• store in sealed container
• Salad
• combine all ingredients 
• top with lemon vinaigrette (use only 2tbsp)
• P.M. Snack: Hummus & Crudite
• ::Ingredients::
• 2 tbsp classic or red pepper hummus
• 1 cup raw veggies (suggestion: broccoli, snap peas, baby carrots)
• ::Directions::
• dip veggies in hummus & enjoy
• Dinner: Turkey meatloaf (serve with steamed green beans)
• ::Ingredients::
• 1 lb lean ground turkey
• 1/2 cup salsa
• 1/2 tsp crushed garlic
• 1/2 cup rolled oats
• 2 egg whites
• 1/2 tsp sea salt
• dash black ground pepper
• ::Directions::
• preheat oven to 375
• place dry oats in blender until fine
• combine all other ingredients in a bowl until mixed well
• cook for 40-60 minutes (or until no longer pink) in a 9x5 load pan 

Walah, one day of zero guess work and ALL clean eats  :D

Happy Eating

Signed,

Tiesha

Chicken Cacciatore

Chicken Cacciatore

::Ingredients::

• 1 Tbsp. olive oil
• 1 lb. raw chicken breasts, boneless, skinless, cut into 1-inch pieces
• 1 medium onion, thinly sliced
• 1 medium celery stalk, sliced
• 1 clove garlic, finely chopped
• 1 medium red bell pepper, cut into 1-inch pieces
• 8 oz. sliced mushrooms
• 1 (14.5 oz.) can whole tomatoes
• 1½ tsp. dried basil, crushed
• Ground black pepper (to taste; optional)
• 2 medium zucchini, sliced
• 1 medium eggplant, peeled, cut into 1-inch cubes
• 6 fresh parsley sprigs, finely chopped (for garnish, optional)

::Directions::

1. Heat oil in large nonstick skillet over medium high heat.
2. Add chicken; cook, stirring frequently, for 3 to 4 minutes, or until lightly browned.
3. Add onion, celery, garlic, bell pepper, and mushrooms. Cook, stirring occasionally, for 4 to 5 minutes or until onion begins to soften.
4. Add tomatoes, basil, and pepper; cook, stirring occasionally, for 5 to 6 minutes.
5. Add zucchini and eggplant; cook, stirring occasionally, for 5 to 6 minutes, or until chicken is no longer pink in the middle, and juices run clear.
6. Garnish with parsley if desired.

Tip: Chicken Cacciatore can be served over brown rice or whole wheat pasta

Total Time: 31 min.
Prep Time: 10 min.
Cooking Time: 21 min.
Yield: 4 servings

Happy Eating!
Signed,
Tiesha

Slow Cooker Turkey Meatballs (21 day fix compliant)

Slow Cooker Turkey Meatballs 

(served with Zucchini noodles)

::Ingredients::

• 1 lb. raw 93% lean ground turkey

• ½ tsp. sea salt (or Himalayan salt), divided use

• ½ tsp. ground black pepper

• 1 large egg, lightly beaten

• ½ cup whole grain panko (Japanese-style breadcrumbs)

• 2 cloves garlic, finely chopped

• 2 Tbsp. finely chopped fresh parsley

• 2 Tbsp. grated Parmesan cheese

• 2 tsp. olive oil

• 1 medium onion, chopped

• 1 (28-oz.) can whole tomatoes, crushed

• 1 tsp. dried oregano leaves

::Directions::

1. Combine turkey, ¼ tsp. salt, pepper, egg, breadcrumbs, garlic, parsley, and cheese in a large bowl; mix well with clean hands.
2. Roll mixture into eighteen 1½-inch meatballs. Set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add half of meatballs; cook, turning occasionally, for 4 to 6 minutes, or until meatballs are browned on each side. Place browned meatballs in a 3-quart slow cooker.
5. Repeat with the remaining meatballs. Set aside.
6. Add onion to same skillet; cook, over medium-high heat, for 4 to 6 minutes, or until onion is translucent.
7. Top meatballs with cooked onion, tomatoes, oregano, and remaining ¼ tsp. salt; cook, covered, on low temperature for 5 to 6 hours, stirring once or twice.

Serve alongside whole wheat pasta, zucchini noodles (shown above), or even ravioli's!

Total Time: 6 hrs. 22 min.
Prep Time: 20 min.
Cooking Time: 6 hrs. 2 min.
Yield: 6 servings, 3 meatballs each

Happy Eating!

Signed,

Tiesha

Sweet Potato Skins with Chicken & Spinach

Sweet Potato Skins with Chicken & Spinach

::Ingredients::

• 4 baked medium sweet potatoes, cut in half

• 1 tsp. olive oil

• ½ tsp. sea salt (or Himalayan salt)

• 4 oz shredded cooked chicken breast, boneless, skinless

• 1 tsp. all-natural taco seasoning, no salt added

• 1 cup steamed spinach

• 8 Tbsp. low-fat plain Greek yogurt

• ¼ cup chopped fresh cilantro

::Directions::

1. Heat oven to 400° F.

1. Scoop flesh out of the sweet potatoes and reserve for another use.

1. Place skins on a baking sheet. Brush with oil and sprinkle with salt. Bake for 10 minutes, or until crisp.

1. While skins are baking, combine chicken and taco seasoning in a s mall bowl; mix well. Set aside.

1. Top each sweet potato half evenly with spinach, chicken mixture, yogurt, and cilantro

I suggest using the reserved potato for a complex carbohydrate portion (yellow container) for your next meal or lunch option. It will stay good for a few days after making this recipe.

Happy Eating!
Signed,Tiesha

Chicken, Apple, and Sweet Potato Salad

Chicken, Apple, and Sweet Potato Salad

::Ingredients::

• 6 Tbsp. balsamic vinegar

• 1 Tbsp. stoneground mustard

• 1 tsp. raw honey

• 6½ tsp. olive oil, divided use

• 8 oz. raw chicken breast, boneless, skinless, sliced

• 1 medium sweet potato, peeled, sliced

• 1 medium apple, peeled, cored, sliced

• ½ tsp. ground cinnamon

• Nonstick cooking spray

• 1 head green leaf lettuce, torn or chopped

• 2 Tbsp. crumbled feta cheese

• 2 Tbsp. raw pecan pieces, toasted

::Directions::

1. Preheat oven to 425° F.
2. Combine vinegar, mustard, and honey in a medium bowl; whisk to blend.
3. Slowly add 6 tsp. oil, whisking continuously until blended.
4. Place one third vinegar mixture in resealable bag. Add chicken; mix well. Marinate, refrigerated, for at least 2 hours. Set aside remaining vinegar mixture for salad dressing.
5. While chicken is marinating, combine sweet potato, apple, cinnamon, and remaining ½ tsp. oil in a medium bowl; toss to blend. Place on baking sheet lightly coated with spray. Bake for 10 minutes, turn, bake an additional 10 to 15 minutes, or until tender. Set aside to cool.
6. Remove chicken from marinade; discard used marinade.
7. Place chicken on baking sheet lightly coated with spray. Bake for 8 to 12 minutes, or until cooked through. Set aside to cool.
8. Combine lettuce, sweet potato mixture, chicken, cheese, and pecans; toss gently to blend.
9. Drizzle with remaining dressing; toss gently to blend.
10. Divide evenly between six serving plates.

Total Time: 2 hrs. 52 min.
Prep Time: 15 min.
Cooking Time: 37 min.
Yield: 6 servings

Happy Eating,

Signed,

Tiesha

Cajun Chicken Pasta

Cajun Chicken Pasta

::Ingredients::

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil, divided
• 1 tablespoon cajun seasoning
• 8 ounces penne pasta (consider using whole wheat for a healthier alternative!)
• 3 cloves garlic, minced
• 1 cup heavy cream sub
• 1/2 teaspoon lemon zest
• 1/4 cup freshly grated Parmesan
• Sea salt and freshly ground black pepper
• 2 Roma tomatoes, diced
• 2 tablespoons chopped fresh parsley leaves

::Directions::

1. In a gallon size Ziploc bag, add chicken, 1 tablespoon olive oil and cajun seasoning, shaking to coat thoroughly.
2. Heat remaining 1 tablespoon olive oil in a grill pan over medium high heat. 
3. Add chicken and cook, flipping once, until cooked through, about 5-6 minutes on each side. Set aside and keep warm. 
4. In a large pot of boiling salted water, cook pasta according to package instructions; drain well. 
5. Melt 2 tbsp butter in a saucepan over medium heat. Add garlic, and cook, stirring frequently, until fragrant, about 1-2 minutes. 
6. Gradually whisk in heavy cream and lemon zest. Cook, whisking constantly, until incorporated, about 1-2 minutes. 
7. Stir in Parmesan until slightly thickened, about 1-2 minutes. If the mixture is too thick, add more heavy cream as needed
8. Season with salt and pepper, to taste. 
9. Stir in pasta and gently toss to combine.
10. Serve the pasta with the chicken. Garnish with tomatoes and parsley, if desired

Happy Eating!

Signed, 

Tiesha