Healthy Deals! Ends Tuesday 6/28!

Eating healthy and eating cleanER does not mean you have to go BROKE!

Thankfully, grocery stores and manufacturers are now making natural, organic, and healthy foods more available for a better price! 

Here are just a few items on sale this week

PRICES GOOD THRU TUES 6/28!

Fry's is offering:

 Blackberries & Raspberries (6oz container) $0.98 each

 Cantaloupe and Honeydew $0.88 each

Goldfish! $1.00 each

  not the best snack out there but much better than cookies or chips for a snack!

Safeway is offering:

 Jennie-O Lean Ground Turkey BOGO free!

have not seen this on sale in MONTHS! Will be stocking up this week

Happy Shopping :) 

CleanER Banana Muffins

Banana Muffins

Recipe from Trainer Momma

 

1 cup whole wheat flour

¼ teaspoon salt

1 cup bran cereal (Trader Joes, All Bran, Fiber One, etc.)

1 tablespoon baking powder (Always use Aluminum Free, I use Rumford's brand)

2 tablespoons sugar or honey

1 egg

2 tablespoons oil

1/3 cup skim milk

2 large or 3 medium bananas

Optional: 1/4 c. chopped walnuts and a 1/4 c. ghiradelli semi sweet chocolate chips

 

Preheat oven to 400 degrees.

Mix all ingredients until combined. Spray muffin tins with nonstick spray. Fill muffins 2/3 cup full. Cook 12-14 minutes for regular sized muffins or 9 minutes for mini-muffins.

Yield: 12-16 regular muffins or 24-30 mini muffins.

 

Nutritional Info Including walnuts and chocolate chips when yield is 12 muffins:

Calories per muffin= 146

Total Fat= 5.8 g,  Saturated Fat= 1.4g,  Cholesterol= 17.9 mg ,  Sodium= 144.8 mg ,  Potassium= 167 mg, Carbs= 23.3g,  Dietary Fiber= 3.2g,  Sugar= 11.2 g,  Protein= 3.3g

Kim's Menu: Week of June 19th

Mon: Chicken Cream Tacos

Tues: Whole Wheat Spaghetti & Romaine Salad 

Wed: Tri Tip Steak, Spinach Salad, Zucchini

Thurs: Turkey Tacos 

Fri: Leftovers

Sat or Sun: California Club Pizza

Next week I really want to try 

THIS  and THIS!

Biscuit Chicken Pot Pie

Adapted from pleaseholdtheonions.blogspot.com

Prep Time: 1 hour

Cook Time 30 min.

Ingredients:

3/4 - 1 lb. chicken breast (cooked and shredded)
6 tablespoons unsalted butter (use 3 T. butter + 3 T. Oil)
5 carrots, peeled and chopped
4 ribs celery, chopped
4 cups chicken broth (you should BUY THIS at Shar's Bosch Kitchen Center, will be your new best friend)
1/4 cup flour (use whole wheat when you can!)
1 1/2 cups frozen green peas
salt and pepper to taste
1 egg
2 T. milk
12 herb biscuits (recipe follows)

Preheat oven to 375. Melt butter in large skillet over medium-high heat and add carrots and celery. Saute, stirring frequently, about 10 minutes. Add flour and cook, while stirring, until flour is light brown, 3-4 minutes. Slowly whisk in chicken broth and bring to a low boil. Add peas. Season with salt and pepper, reduce heat, and simmer, stirring occasionally, until thick, 10-15 minutes. Add chicken, remove from heat, and transfer to a 9x13 baking dish. Top with biscuits. Beat egg and milk together and brush over biscuits. Bake until biscuits are golden brown and chicken mixture is bubbling around edges, 25-30 minutes.

Herb Biscuits
1 3/4 cups all purpose flour, plus more for dusting (again USE WHOLE WHEAT!!!!)

1 teaspoons baking powder
1/2  teaspoon baking soda
1/2 teaspoon salt

1 stick unsalted cold butter, cut into small cubes (use 1/2 stick butter + 1/4 c. oil)
1 tablespoons dried parsley

3/4 cups buttermilk

Sift flour, baking powder, baking soda, and salt together in a large bowl. Cut butter into flour mixture, using a pastry blender or 2 knives, until mixture is coarse and crumbly. Stir in parsley. Make a well in center of flour mixture, pour in buttermilk, and stir using a fork until dough comes together- do not overmix. Turn onto a lightly floured surface and pat dough into a circle about 1/2 inch thick. Cut out biscuits using a floured 2 1/2 inch round cutter.

Enlightening Article Of the Day

Today I received my daily email from Body Ecology and decided to share with you my favorite points from the article I read.

The article was all about BREAKFAST, which we all know is the "most important meal of the day".

When I think back to before I was married my weekly breakfast menu looked something like this:

cinnamon sugar poptart, frosted flakes, 2 pieces of white toast, etc.

Sometimes I would even have donuts or PUMPKIN PIE! My mom would justify it by saying pumpkin is a vegetable :)

What we need to remember is that the breakfast FOODS we eat are the important part of this necessary meal.

From Body Ecology:

 What do you eat for breakfast?
Some of the most popular breakfast foods are cereals, energy bars, bagels, fruit, yogurt, fruit juice, and coffee. If you drink your coffee black, what do all the other foods have in common? Sugar.

These foods are quick and energizing.
Keep in mind while most processed foods make squeezing in breakfast more possible, it also means that these foods are more likely to contain additives that your body does not need, including high fructose corn syrup (HFCS). In fact, all of the foods listed above except coffee, if purchased at a supermarket, likely contain fructose.
While juice, yogurt, cereal, and energy bars seem healthy, the amount of sugar in these foods makes them extremely unhealthy.

• Pasteurized fruit juice contains large amounts of sugar, and oftentimes, manufacturers will add even more before selling the product.
• Cereals, baked goods, and energy bars all have added sugar, even when they claim extra fiber content and to be “heart healthy”.
• Unless you are eating homemade yogurt from raw grass-fed dairy, chances are that the yogurt has added sugar, typically in the form of high fructose corn syrup. Reading labels helps the consumer discern the best product available.

To read the full article click here:

Surprise! These Popular Breakfast Foods Aren't As Healthy As You Think

What breakfast foods are cleanER choices?

My personal favorites are:

Scrambled eggs (1 egg + 2 egg whites) and ham (nitrate free) 

Smoothie: 1/4 c. oj, 1/4 c. soymilk + frozen fruit and ground flax

BEST OATMEAL EVER 

"Champion Juice" aka apple carrot celery juice :) makes you feel like a champ!

Start today by making one cleanER breakfast choice this week.

Your body will thank you! 

Kim's Menu: Week of June 12th

I can't believe it is almost Thursday already! This week flew by so fast. Highlight of the week was Jess's parents coming home from their mission in Norway! We missed them so much for 18 months and I don't know what I did without my sweet inlaws! So glad they are home so I can get to know them better.

Dinner this week:

Mon: BBQ Chicken Salad/ mashed potatoes

Tues: Homecoming Dinner w/ Jess's Family (TACOS!)

Wed: Biscuit Chicken Pot Pie/ side salad

Thurs: Spanish Rice, farm fresh corn on the cob, cheese crisps

Friday: Leftovers or sandwiches!

Sat/Sun easy meals: Pasta or Chicken cream tacos