Melty Blackberry Jalapeno Stuffed Chicken

Oh. MY. GOODNESS. Our new favorite chicken dish for Summertime!

Gooey melty mozzarella cheese, sweet vine-ripened blackberries, spicy jalapeno slices, all tucked inside tender, juicy, perfectly seasoned chicken breasts.

Make it over and over!

Sweet blackberries and spicy jalapeno peppers complement each other incredibly well due to the harmony of contrasting flavors and textures.

Here’s why:

• Sweet and heat: The sweetness of blackberries balances the intense heat of jalapenos, creating enjoyable contrast.

• Flavor enhancement: The sweetness amplifies the fruity and slightly smoky flavors of the jalapenos, while the heat enhances the sweetness of the blackberries.

• Texture play: The juicy, soft blackberries contrast with the crunchy, crispy jalapenos, adding depth to the combination.

• Chemical reaction: The capsaicin in jalapenos triggers a chemical response that enhances the perception of sweetness, making the blackberries taste even sweeter.

• Umami connection: Both blackberries and jalapenos contain umami flavor compounds, which creates a savory connection that ties the flavors together.

The combination of sweet blackberries and spicy jalapenos creates a CRAVEABLE unique flavor experience that delights the taste buds and leaves you wanting more!

I used slices of Trader Joe’s mozzarella which is so creamy and nicely salty.

So much flavor and just enough comforting creaminess to balance out the jalapeño.

I LOVE spicy foods so I like to add lots of jalapeños, but you can add less jalapeño to keep things on the mild side.

Did you know that a majority of the heat from peppers is actually found in the seeds? So, if you remove the jalapeño seeds then you’ll tame down the heat a good bit, leaving the flavor.

Rachel’s Tips:

If you do not have wine on hand, you may substitute the wine for chicken stock or broth.

The wine adds flavor and is used to deglaze your skillet.

All of the alcohol will cook out of your final dish, so no worries there.

Do not use “cooking wine” as most have a flavor much like rubbing alcohol…(true!)

For best flavor and results, use a decent to nicer bottle of dry white wine that one would drink, because this will produce the very best flavor.

I like to pound my chicken with a mallet in the thicker areas to get each of them to an even, uniform size, so that they cook up nicely.

Here’s how:

Place boneless chicken breasts between two pieces of waxed paper, plastic wrap, parchment paper, or in a resealable plastic bag. Starting in the center and working out to the edges, pound lightly with the flat side of a meat mallet, or heavy skillet, until the breast is even in thickness.

This method typically produces juicier chicken breasts because there is no need to overcook your meat to get those very thick center parts cooked through.

Summertime Side Dish Serving Suggestions:

Fresh Corn Salad

Fresh Corn and Zucchini Salad

French Bistro Salad

4 Servings

Ingredients:

• 4 boneless skinless chicken breasts
• 2 tsps oregano or Italian seasoning
• 1 tsp garlic powder
• sea salt and pepper, to taste
• 1 cup fresh blackberries, very slightly smashed with a fork
• 4 small jalapeno peppers, sliced, most seeds removed
• 4 thick slices mozzarella or provolone cheese
• 2 Tbsps avocado oil, grass-fed butter, green, unrefined coconut oil, or olive oil
• 1/2 cup your favorite dry white wine, or chicken bone broth
• handful of fresh parsley or basil, chopped

Instructions:

Preheat your oven to 375 degrees f. Rub your chicken breasts with oregano, garlic powder, sea salt, and pepper to taste on all sides.

Slice each chicken breast down the middle lengthwise, but don’t go all the way through. Just enough to create a large pocket for your fillings.

Stuff the pockets evenly with your cheese slices, jalapeno slices, then using a spoon, add your slightly smashed blackberries.

Insert toothpicks if needed to hold everything together.

Heat your oil in a large oven-safe skillet over medium heat. Add the chicken and carefully sear until beautifully golden-brown on both sides, about 4 minutes on each side.

Add the wine or broth to the skillet to deglaze and create more flavor, then transfer it into your preheated oven.

Bake in your preheated oven for 12-15 minutes or just until your chicken is cooked through to 165°F (73.9°C) as measured by a food thermometer.

Garnish with freshly chopped parsley or basil.

Enjoy!

Rachel

The post Melty Blackberry Jalapeno Stuffed Chicken first appeared on Clean Food Crush.

 

Today you’re going to hear from one of our very own teammates.  Hilary joined our team about a year ago and recently took the journey into the CleanFoodCrush 30-Day Clean Eating Challenge for the first time.

Meet Hilary!

Hello! I’m Hilary, a 42-year-old wife, mother, and entrepreneur. I’m originally from the beautiful islands of Trinidad and Tobago, but now I call Tennessee home.

My husband and I are raising our three spirited young daughters here, and we’ve embraced a lifestyle filled with homeschooling, martial arts, and outdoor adventures.

Christmas with Family 2023

As a homeschooling mom for the past four years, my days are a whirlwind of lesson plans, activities, and family time. Alongside managing my digital marketing agency for nearly a decade, life is incredibly busy.

Despite the chaos, I’ve always prioritized my family’s well-being and our active lifestyle. Growing up, food was a reward, and I had to reframe my relationship with it after getting married and having children.

Staying fit and healthy became a priority, especially after each pregnancy, when I worked hard to shed the extra pounds.

Me in my younger days after shedding pregnancy pounds

I first encountered Rachel and CleanFoodCrush when I was referred for the position of Content Editor. Although I had heard about clean eating, it wasn’t until I immersed myself in the CleanFoodCrush community that I truly understood its benefits.

I’ve tried almost every recipe that I have published on the blog, and found a new appreciation for wholesome, nutritious food.

Before joining the 30-Day Clean Eating Challenge, my eating habits were far from ideal.

I had slipped into the mode of eating whatever was on hand and worse buying foods that were “easy” to “prepare” aka heat up and run! 

I constantly craved sugary and salty snacks, which led to poor sleep and low energy levels.

Despite practicing Taekwondo four days a week with my girls, I often felt too exhausted to cook, leading to frequent takeout meals.

Planning healthy meals seemed impossible amidst our busy schedules, especially with late evening activities.

It’s not that I never tried to meal plan, but one week it would be great then the next week we were stock owners in every Fast Food restaurant (if you catch my drift).

The turning point came at the end of April 2024, when I stepped on the scale and saw 185 lbs. I had already been told by the doctors that I needed to get my cholesterol down and I was pre-diabetic.

Feeling discouraged, I had a conversation with one of the Challenge Coaches, Billie, who encouraged me to join a group and fully commit as a participant. I lost my first 4 lbs simply by adapting the challenge’s week 1 breakfast and an extra salad a day. Then I jumped into the challenge starting at 181 lbs and lost an additional 6 lbs.

I was thrilled to see 175 lbs by the end of the 30 days.

Me Winning District Title in Traditional Weapons

It may seem like a small amount of weight but the bigger success was sticking to the plan of eating balanced meals, planning it all out and not giving up when I had bad days.

The challenge brought significant changes to my lifestyle.

I became more aware of my body’s needs, cutting down from four cups of coffee a day to just one in the morning.

Drinking more water helped manage my hunger, and I learned to handle my sugar cravings better with protein.

Enjoying Pool days in Trinidad

Celebrating three birthdays during the challenge was tough, but I managed to stay on track, knowing how to reset with a few days of healthy spinach salads as snacks!

If you’re considering joining the 30-Day Clean Eating Challenge, remember Rachel’s wise words: “You didn’t gain this weight in 30 days, so you’re not going to lose it in 30 days.” Be patient with yourself and get active.

Even without adding extra workouts, I saw results. Imagine the progress you can make with a bit more effort!

Cooking healthy doesn’t have to be complicated, and CleanFoodCrush recipes prove just that. My kids often join me in the kitchen because the recipes are so simple.

My absolute favorites are the Blender Oats Breakfast Muffins and the Burrito Bowls. Both are easy to prepare and packed with flavors that even the pickiest eaters will love.

We’re a big fan of the No Bake Energy Balls as well!

The 30-Day Clean Eating Challenge has been a transformative journey for me.

It’s not just about losing weight

it’s about gaining energy

improving health, and

feeling better overall.

If you’re ready for a change, I highly recommend taking the plunge and joining the challenge. Your body and mind will thank you!

Hilary

Ready to Get the Tools and Support That Helped Hilary Succeed? Come and Join the Challenge!

The post Hilary’s Journey: Losing 6 Pounds with the CFC 30 Day Challenge first appeared on Clean Food Crush.

Greek Inspired Iceberg Lettuce Salad

Imagine a refreshing salad that transports you to the sun-kissed Mediterranean coast!

Introducing our SIMPLE Greek Inspired Iceberg Lettuce Salad:

– Crisp iceberg lettuce leaves provide a cool base
– Juicy cherry tomatoes burst with sweetness
– Garden cucumbers with a refreshing juiciness that’s both cooling and invigorating
– Creamy feta cheese adds a tangy, salty flavor
– Savory Kalamata olives bring a depth of flavor
– A drizzle of heart healthy extra-virgin olive oil
– Dried oregano adds a herbaceous note

While not necessarily a traditional Greek salad, it is a delicious celebration of our favorite Greek flavors, with the crunch of iceberg lettuce as the perfect foundation.

It’s light, refreshing, and perfect with grilled chicken, salmon, or shrimp for a quick lunch or dinner that will leave you feeling really GREAT without that afternoon slump.

Reflecting on well over a decade of food and recipe writing, I’ve observed a persistent stigma surrounding iceberg lettuce. I notice comments like “it’s void of nutrients” “waste of time” etc.

Despite its widespread criticism, I have always LOVED iceberg lettuce and truly enjoy its refreshing sweet crunch added to salads, sandwiches, and tacos.

I still buy several heads of iceberg each week. It’s usually on sale and a budget friendly way to boost volume in our meals. It is such a wonderful crunchy way to deliver other veggies and favorite salad items with a light vinegar or creamy dressing.

Two words for proof: Wedge Salad

The crunchiness is unmatched.

Let’s dive into the iceberg lettuce facts:

Not only is it ridiculously low in calories, cholesterol-free, and sodium-light, but it’s also packed with vitamins and minerals that will keep you feeling great this summer!

A cup, or 72 grams of shredded iceberg lettuce contains 96% water and 10 calories.

Yes, its high-water content means that the number of vitamins and minerals are lower than other leafy greens, but it’s still worth adding into your meals especially if you enjoy it like I do!

Vitamin A, C, and K, plus calcium, magnesium, potassium, and folate – oh yes! These superstars support immune function, bone health, antioxidant awesomeness, and even help prevent bone fractures. And let’s not forget about the fiber and water content, which will keep your gut happy and your digestive system happy.

But wait, there’s more! Iceberg lettuce has been shown to help with cholesterol management and lower the risk of heart attacks. It’s like a heart-healthy secret superhero, fighting off bad cholesterol and keeping our blood vessels in tip-top shape!

So, next time you’re building a salad, sandwich, or snacking on some crudités, don’t overlook this crunchy, refreshing lettuce. Embrace the iceberg, friends – your body, bank account (and taste buds) will thank you!

References:

WebMD

Medical News Today 

Rachel’s tips:

Since there are only a few simple ingredients used here, I really recommend using the absolute freshest, highest quality ingredients you can get your hands on…it makes all the difference.

Feta is Greece’s most famous cheese (and my favorite!) Many say it’s also the healthiest.

Usually made from sheep or goat milk (or a combo), Feta cheese is nutrient rich. Feta is said to be easier to digest and less allergenic and inflammatory than cheeses made from cow’s milk, which makes it a good option.

4 servings

Ingredients:

• 1 large head iceberg lettuce, chopped
• 4 small garden-fresh cucumbers, sliced
• 1 lb cherry or grape tomatoes, quartered
• 1 medium red onion, diced
• 1 yellow bell pepper, seeded and diced
• 1 cup kalamata olives, pitted
• 1/2 cup crumbled or cubed feta cheese
• 1 Tbsp everything bagel seasoning or hemp seeds
• 1 Tbsp dried oregano
• 3 Tbsps extra virgin olive oil
• 2 Tbsps wine vinegar or apple cider vinegar
• sea salt and pepper, to taste

Instructions:

Prepare and chop all your fresh veggies and place them in a large bowl.

Add olives, feta cheese, everything bagel or hemp seeds, and oregano.

Drizzle with vinegar and oil and season with freshly ground pepper to taste.

Gently toss everything to combine well.

Taste test then add additional vinegar or seasonings and sea salt if desired.

Toss and serve, you’re going to love it!

Enjoy!

Rachel

The post Greek Inspired Iceberg Lettuce Salad first appeared on Clean Food Crush.

High Energy Protein Packed Banana Splits

An EXTRA FUN Breakfast or Snack idea for the days you’ve got things to do and need the FUEL!

Fuel your workouts, sports, hiking, or other activities with a banana split!

High Energy Protein Packed Banana Splits are packed with fruit & berries, and a lot of protein which really satisfies those sweet cravings.

WHY are Bananas one of my favorite foods?
Bananas are a nutritious fruit that offer numerous health benefits due to their richness in essential vitamins, minerals, and antioxidants:

Rich in Potassium: Bananas are an excellent source of potassium, an essential mineral that helps maintain healthy blood pressure, promotes bone health, and supports muscle function.

Good Source of Fiber: Bananas are a good source of dietary fiber, which can help regulate bowel movements, prevent constipation, and support healthy digestion.

Antioxidant Properties: Bananas contain antioxidants, such as vitamin C and phenolic compounds, that help protect the body against free radicals and oxidative stress.

Supports Heart Health: The potassium, fiber, and antioxidants in bananas can help support heart health by reducing the risk of heart disease, high blood pressure, and stroke.

Aids in Weight Management: Bananas are low in calories and high in fiber, making them a good addition to a weight loss diet.

Supports Healthy Bones: Bananas are a good source of several minerals, including potassium, calcium, and magnesium, that are essential for maintaining healthy bones.

Can Help with PMS Symptoms: Bananas are a good source of vitamin B6, which can help alleviate symptoms of premenstrual syndrome (PMS), such as mood swings and bloating.

Supports Healthy Gut Bacteria: Bananas contain prebiotic fibers that can help feed good gut bacteria, promoting a healthy gut microbiome.

Can Help Lower Blood Pressure: The potassium content in bananas can help lower blood pressure by counteracting the effects of sodium and promoting healthy blood vessel function.

Supports Healthy Skin: Bananas are rich in vitamin C and other antioxidants that can help protect the skin from damage, promote collagen production, and support healthy skin aging.

Overall, bananas are a VERY nutritious fruit that can be a great addition to a healthy diet.

High Energy Protein Packed Banana Splits are very interchangeable as far as the toppings go, so grant yourself full creative and personal freedom to make something your family will LOVE!

-> I used “Just Ingredients” protein powder in vanilla flavor for this recipe.

Why is the Just Ingredients Protein Powder & collagen our FAVORITE option?

The protein comes from 5 sources: 100% super high-quality grass-fed whey, pea protein, pumpkin seed, chia seeds and collagen.

There is a lot less whey compared to normal protein powders so it may be easier on the stomach than other protein powders!
• Free from sugar, gluten, artificial sweeteners or any artificial ingredients.

Special link
Use this discount code: Crush

For a 10 percent discount on all Just Ingredients products, you’ll need this specific link AND the discount code.

I love including protein and healthy fat in our breakfast, snacks, treats, and desserts because both protein and fat are very satisfying macronutrients. When we feel nicely satisfied, we’re less likely to overeat.

Sweetness factor is a very personal taste preference, so you may want to use more or less raw honey or pure maple syrup, depending on YOUR family’s specific taste preferences.

When shopping for ingredients:
Look for a higher percentage of cacao for the chocolate chips, and always read through the ingredients.

There are usually lots of questions about chocolate brands – I like to visit the specialty (nicer) chocolate section at the stores and find a really high quality, (often organic) dark chocolate bar on SALE – so I’m often trying something different and new because the sales dictate my purchase.

A high-quality dark chocolate bar works great too! I’ll often find a beautiful organic dark chocolate bar on sale, then chop it up to use for things like this.

I like to buy the highest quality I can find when it’s on SALE! I’m always keeping an eye out for a good deal and will often stock up when a high-quality product is on special.

Use any dark chocolate chips of your choice: the higher cacao percentage = more health benefits.

Health Benefits of Nuts:
Healthy Fats: Nuts are rich in healthy fats like monounsaturated and polyunsaturated fats, which are easily converted into energy.

4 servings

Ingredients:

• 1/4 cup raw sunflower seeds
• 1/4 cup raw walnuts
• 1/4 cup raw almonds
• 1/4 cup raw cashews
• 1/2 tsp sea salt
• 4 ripe bananas
• 2 cups Greek yogurt or cottage cheese
• 4 scoops vanilla protein powder
• 2 Tbsps ground flaxseed
• 2 Tbsps raw honey or pure maple syrup
• 1 cup fresh raspberries
• 1/4 cup dark chocolate chips or cacao nibs

Instructions:

In a bowl, add the sunflower seeds, walnuts, almonds, and cashews. Cover with water then stir in your sea salt. Cover tightly and allow to soak on the counter overnight.

Once ready to serve, drain the nuts and place them in a food processor. Chop them, but just with a few pulses; we don’t want to be ground too much.

In a separate bowl, combine your yogurt, protein powder, flaxseeds, and honey.

Whisk until very smooth.

Peel and slice the bananas and place in a serving platter as shown.

Top the bananas with dollops of your protein-yogurt mixture and sprinkle with the hydrated nuts, fresh raspberries and chocolate chips.

Serve immediately and enjoy!
Rachel

The post High Energy Protein Packed Banana Splits first appeared on Clean Food Crush.

Five Health Benefits of Summer

I’m a huge fan of summer, with the longer days, warm nights, vacations, tasty foods, and time with friends. There are things to keep in mind about this season, of course, such as the importance of staying hydrated, but the things to love go beyond beach trips and grilling on the patio.

There are several health benefits associated with summer.

Here are just 5 ways that these next few months could positively affect your health, maybe without your knowledge:

More Time Outdoors

Many of us spend more time outside in the summer months thanks to the many different activities available.

Being outside comes with several health benefits, including providing more fresh air, boosting your energy, and getting vitamin D from the sun, which helps to strengthen your immune system and lower your risk for diseases.

Also, we naturally walk barefoot more often in the summer, such as at the beach. And walking barefoot is a form of grounding, which has many health benefits we discuss on this blog.

If you need ideas on how to better utilize this aspect of summer, check out our guide here.

Seasonal Produce

There are extra fruits and veggies in the summer, and as the heat causes us to crave lighter meals such as salads, we tend to eat more of this produce during these months.

Fruits, in particular, are more abundant in the summer, and with them come nearly endless ideas for cold treats and refreshing drinks to make and enjoy.

Each one provides its own array of health benefits, vitamins, and minerals. 

Sweating & Activities

While outside this summer, you might be partaking in more activities than in the winter.

Riding your bike, hiking, swimming, kayaking, and much more are all fun options to do by yourself or with friends and family.

Each one is a form of exercise that is good for your body and mind.

Plus, you’ll sweat more, whether you’re being active or not. Sweating is a vital component of body detoxification.

It cools you down while purging your body of bacteria, helping lower inflammation and improving your blood circulation.

Sweat can also help keep your skin hydrated, which is vital for good skin care.

Time for Fun

This isn’t true for everyone, of course, but many people have more time in the summer for leisurely activities.

Spending time for yourself, when you can rest and recharge, is essential for your mental health. Plus, there are more opportunities for playing.

Letting go of stresses and obligations to have fun, even for a few minutes, can do wonders for your mental and physical health. So, utilize your possible free time to care for your mental health and to make memories with your friends and family.

Likely Sleeping Better

The previous four benefits all filter into this one in some way or another.

After enjoying fun summer activities, getting more sun, and exerting more energy, you’ll surely be exhausted and find it easier to fall asleep than typical.

And sleep is one of the key components of overall health. 

If you want to focus more on getting quality sleep, check out these 13 tips.

As you can see, summer can be quite beneficial for your health in several ways! What are your favorite ways to enjoy summer? Let me know in the comments below. 

The post 5 Health Benefits of Summer first appeared on Clean Food Crush.

Delightful and Satisfying Steak Cobb Salad

When the weather heats up, we often turn to lighter, simpler meals.

Who wants to be in the hot kitchen every night cooking when it’s so beautiful outside!?? We want refreshing meals that can be pulled together in minutes so that we can get back to enjoying life!

It’s incredibly helpful to double up your proteins like steak and chicken when cooking them, that way you’ll be set for a future meal like this one!

We’re taking our leftover steak that we cooked the night before and jazzing it up with a few seasonal ingredients.

Each bite is a perfect blend of flavors and textures, making the Steak Cobb Salad a satisfying and delicious meal.

The combination of protein, healthy fats, and fresh veggies will leave you feeling full and content!
-Tender steak adds a rich, savory flavor and texture.
– Fresh greens provide a refreshing base.
– Juicy vine-ripened tomatoes burst with flavor.
– Crisp garden-fresh cucumbers add hydration and crunch.
– Vibrant, sweet, pickled red onions add aromatics and tartness that accompanies the creamy blue cheese so well.
– Crumbly blue cheese adds a pungent, tangy kick.
– A tangy blue cheese vinaigrette ties everything together!

Ultimate Guide to Cooking Steak

Make your own Pickled Red Onion, it’s super easy

If you eat beef, you might want to consider making sure it comes from grass-fed cows!

Grass-fed beef offers up to 5x the amount of omega-3 fatty acids as conventionally raised beef.

It’s also higher in conjugated linoleic acid (CLA), a type of fat that appears to be linked with a lower incidence of some chronic diseases.

Plus, it’s higher in vitamins A, E, and antioxidants compared to beef from cows that were fed grain.

You can buy grass-fed beef in most supermarkets … but a nearby farmer’s market/local butcher can help you to find a great local source.

Because grass-fed is a little leaner than grain-fed beef, cook it at a lower temperature for a shorter time to avoid damaging the omega-3s.

REFERENCES:
WebMD
HealthLine
HealthLine

4 servings

Ingredients:

• 2 leftover steaks
• 1 large head of Romaine, shredded
• 4 vine-ripened tomatoes, diced
• 2 garden fresh cucumbers cucumber, diced
• 1/2 cup pickled red onion https://cleanfoodcrush.com/easy-homemade-pickled-onions/
• 1/2 cup crumbled blue cheese

Blue Cheese Dressing:

• 1/4 cup crumbled blue cheese
• 1/2 cup plain Greek yogurt
• 2 Tbsps white wine vinegar, or apple cider vinegar
• 2 Tbsps Dijon mustard

Instructions:

Remove your leftover steaks from the fridge. Slice the steak thinly against the grain.

In a small bowl, whisk all of your dressing ingredients together until combined, or alternately for a smoother dressing, blend it in your blender then set aside.

Chop all the veggies for your salad.

To assemble your cob salad, layer the chopped lettuce at the base of a shallow platter.

Arrange the chopped veggies on top. Add the steak and crumbled cheese.

Drizzle with your dressing. Toss and Enjoy!
Rachel

The post Delightful and Satisfying Steak Cobb Salad first appeared on Clean Food Crush.

No Bake High Protein Cheesecake Cups

Imagine a cheesecake that’s not only delicious but also nourishing, with a big boost of protein to fuel your active lifestyle.

In just a few minutes, you can whip up these No-Bake High Protein Cheesecake Cups and indulge in a wholesome treat that will satisfy your sweet tooth and your fitness goals.

A FUN substitute for your regular ole’ protein shakes.

It’s a sweet treat that will make you feel like you’re enjoying a little cup of cheesecake (but with an added boost of protein and far less sugar).

I love including protein and healthy fat in our snacks, treats, and desserts because both protein and fat are very satisfying macronutrients. When we feel nicely satisfied, we’re less likely to overeat.

Make a batch and set it in the fridge for dessert tonight!

Our No Bake High Protein Cheesecake Cups make for an AWESOME after-school or after-workout treat too!

-> I used “Just Ingredients” protein powder in vanilla flavor for this recipe.

Why is the Just Ingredients Protein Powder & collagen our FAVORITE option?

The protein comes from 5 sources: 100% super high-quality grass-fed whey, pea protein, pumpkin seed, chia seeds and collagen.

There is a lot less whey compared to normal protein powders so it may be easier on the stomach than other protein powders!

• Free from sugar, gluten, artificial sweeteners or any artificial ingredients.
Special link:
Use this discount code: Crush

For a 10 percent discount on all Just Ingredients products, you’ll need this specific link AND the discount code.

What do YOU think about COTTAGE CHEESE?

It’s one of those “love it or hate it” kinds of foods.

It’s been up and down the food popularity scale … but it’s always held a top spot on many “healthy foods” lists.

It’s low in calories and fat, high in protein, packed with calcium, and full of nutrients. It’s also a solid source of vitamin B12, selenium, riboflavin, phosphorus, and folate.

FUN FACT:

Nearly 70% of the calories in cottage cheese come from the casein protein, which includes all of the essential amino acids the body needs for muscle growth & repair.

Plus, it’s slow to digest, so it can keep you feeling full for hours after you eat.

It’s also versatile – eaten alone, with fruit and nuts as a snack, or in recipes.

Many varieties also contain gut-friendly probiotics. Be sure to check the label. My ABSOLUTE favorite brands are “Nancy’s Organic” and “Good Culture”.

Other things to look for on the label: If possible, choose an organic brand from grass-fed cows, with few added ingredients.

REFERENCES:

HealthLine
HealthLine

The sweetness factor is such a PERSONAL preference, so please consider this when adding in raw honey, or maple syrup.

Depending on your taste, you may want a bit more or less.

4 servings

Ingredients:

• 2 cups fresh raspberries
• 2 Tbsps chia seeds
• 2 Tbsps raw honey
• 1 tsp vanilla extract
• 4 cups cottage cheese
• 2 scoops vanilla protein powder
• 2 scoops collagen
• 1/4 cup smooth almond butter, peanut butter, cashew butter, or sunflower seed butter

Instructions:

Place your fresh raspberries in a shallow bowl or large plate then add the chia seeds.

Mash them together with a fork until it resembles a chunky sauce.

Allow it to sit while you prepare the cottage cheese. In a food processor or blender add your cottage cheese, honey, vanilla, protein powder, and collagen.

Blend until smooth.

To assemble your cups, add a layer of cheesecake mix followed by a layer of mashed raspberries and a small drizzle of nut butter as shown.

Repeat the layers equally one more time for each cup.

Refrigerate for 30 minutes prior to serving.
Enjoy!
Rachel

The post No Bake High Protein Cheesecake Cups first appeared on Clean Food Crush.

Creamy Zucchini Noodles Alfredo

Indulgent, Creamy Zucchini Noodles Alfredo, ready in just a few minutes! Loads of flavor thanks to the fresh mushrooms and garlic!

Throw in some grilled chicken, shrimp, or steak and you’ve got a protein-packed, lower carb meal that you will absolutely CRAVE!

I DO NOT eat a “Low Carb diet” personally, but I do enjoy lower-carb meals here and there ESPECIALLY in the heat of the summer.

It’s almost full-on ZUCCHINI SEASON here in Utah!

Do you have zucchini growing in your garden? If not, zucchini is now in-season, super abundant and VERY inexpensive at the Farmer’s Markets throughout mid-late Summer…that’s if your neighbors don’t leave a big bag of it on your front porch as mine often do here in Utah.

Did you know:

Zucchini has quite an impressive nutritional scoreboard – from high levels of potassium, B-vitamins, dietary fiber, and antioxidants, all which offer huge benefits to our overall health.

It’s shown that eating zucchini regularly in place of processed carbohydrates (such as pasta) can even help regulate our blood sugar levels, which can greatly benefit diabetics.

Eating zucchini several times each week, in place of processed carbs, can also help us with our weight loss & health goals.

Zucchini is extremely low in calories but gives us the feeling of being full. Therefore, it is a great way to satisfy our appetites without grabbing lots of empty calories or carbs.

Another tip:

If you have issues with soggy zucchini, you can sprinkle your zucchini slices with a little salt. Let them sit for about 10 minutes, then blot moisture with paper towels. This can help prevent sogginess in your finished dish.

Use ANY unsweetened/plain milk of your choice. My personal favorite for this dish is unsweetened coconut milk or cashew milk.

Any unsweetened nut milk, coconut milk, or high-quality grass-fed cow’s milk/cream all work really well here. Use what you personally like and have on hand.

I think you’ll also love this recipe

4 servings

Ingredients:

• 4 large zucchinis
• 1 Tbsp avocado oil, grass-fed butter, ghee, or extra virgin olive oil
• 1 lb. mushrooms, thinly sliced (shiitake, button)
• 4 fresh garlic cloves, pressed
• 2 Tbsps arrowroot powder, gluten-free flour, or cornstarch
• 1 1/2 cups milk of choice
• 1/2 cup freshly grated parmesan cheese or nutritional yeast
• 1/2 cup plain Greek yogurt or unsweetened coconut yogurt, room temperature
• sea salt and black pepper, to taste

optional:

• freshly chopped thyme or parsley for serving

Instructions:

Prepare your zucchini noodles by carefully slicing them into strips or using a spiralizer.

Place your zucchini noodles into a colander over the sink. Sprinkle them lightly with sea salt and allow to drain off any moisture for about 10 minutes.

Heat your oil in a large skillet over medium heat. Sauté your mushrooms and garlic for 5 minutes; stir in the arrowroot powder.

Cook for about a minute, while stirring constantly. Continue to stir while adding in the milk little by little, until fully incorporated and smooth.

Allow your sauce to gently bubble for a couple of minutes, then stir in the parmesan cheese and remove from heat.
Stir in the yogurt, then taste test and add sea salt, and pepper if desired.

Lightly blot your zucchini noodles with a paper towel to remove excess moisture. Add your prepared zucchini noodles into your sauce and stir to combine.

Sprinkle with fresh herbs if desired.
Enjoy while hot!
Rachel

The post Creamy Zucchini Noodles Alfredo first appeared on Clean Food Crush.

Grilling Recipes To Kick Off Summer

It’s OFFICIALLY Grilling season!

We grill year-round in my house, but even more so during the warmer months when we can hang out on the patio and enjoy our delicious meal with our favorite people.

Whether using the outdoor grill or preparing the food inside, there are endless recipes to make and kick off summer. Here are just 20 of my favorites!

1. Rachel’s Fiesta Lime Grilled Chicken

This is one of our all-time favorite ways to enjoy grilled chicken! It’s perfectly marinated and generously seasoned to create a crisp outside with a moist, juicy inside. Dripping with tangy-limey avocado salsa and hot off the grill!

2. Grilled Pineapple with Ricotta + Honey

Pineapple is a classic summer fruit and is perfect for staying hydrated. With this recipe, you’ll quickly have a tasty, fun, sweet summer treat for everyone to enjoy.

3.  Grilled Bok Choy

Bok Choy is tender, sweet, and stands up well to heat — making it an EXCELLENT choice for grilling. Absolute perfection served with coconut aminos (soy sauce type flavor but slightly less salty) and freshly toasted sesame seeds.

4. Fajita Steak Skewers

I really enjoy making kabobs and skewers on the grill. You can get creative with what you add and in what order, and they’re easy to eat while socializing, such as at an outdoor party or barbecue. Feel free to take this idea and make it your own! 

5. Pesto Chicken Kabobs

These pesto chicken kabobs are simple and quick, meaning in about 25 minutes, you can be passing them out to guests! Consider making extra pesto and saving it for future recipes — it’s just SO good and brightens up any meal!

6. Grilled Watermelon Blue Cheese Salad

Here’s another incredibly hydrating summer fruit for you! In addition to their water content, watermelons are also a surprisingly nutrient-dense food.

They provide high levels of vitamins, minerals, and antioxidants, all within just a few calories.

7. Grilled Chicken Skewers + Homemade Tzatziki

The tzatziki sauce perfectly compliments the grilled chicken here! You could pair that dip with several recipes on this list, and everyone will be happy.

After you make this, I’m sure it’ll become a staple in your house for the next few months!  

8. Grilled Summer Veggies

Eating veggies is vital for a whole, clean diet, and it can be challenging to come up with new ways to serve them.

If you’re struggling, definitely save this recipe and get grilling! Those caramelized, dark-browned crispy edges are an edible crispy delight.

9. Flavorful Marinated Mushroom Kabobs

These mushroom kabobs are quick and easy to make and are fantastic for weekend get-togethers or parties.

Plus, mushrooms contain nutrients like selenium, vitamin D, and vitamin B6 that help maintain a healthy immune system. They’re also a natural anti-inflammatory that can help fight inflammation.

10. Grilled Chicken Skewers Meal Prep

This chicken marinade for these chicken skewers is absolutely phenomenal! It’s so good you’ll want to make these babies all summer long!

They’re great for Meal Prep, so if you have a busy week ahead, try these to save future-you time.

11. Grilled Juicy Ginger-Lemon Chicken

Here’s a perfect grilled chicken recipe for you to add to the weekly menu. They’re so moist and flavorful, thanks to the overnight marinating.

I suggest doubling the recipe so you have extra grilled chicken for future meals; it’s excellent thrown on a salad the next day.

12. Grilled Salmon + Avocado Salsa

Not only is this recipe delicious, but it’s full of health benefits! Wild-caught salmon has several vitamins, minerals, and anti-inflammatory benefits.

Also, avocados boost vitamins and minerals and are rich in folate, fiber, monounsaturated fats, and vitamin E.

13. Grilled Shrimp + Pineapple Kabobs

Fun, tasty, and easy to make, these shrimp and pineapple kabobs are a family favorite. The recipes complement each other perfectly.

Lightly grilling fresh fruit caramelizes the natural sugars and brings out the sweet flavor of the fruit!

14. Grilled Garlic Chicken + Summer Veggies

Moist, juicy, flavorful chicken breasts + perfectly grilled veggies = the all-time best summer meal!

It’s also a fantastic prep-ahead option! Simply dish equal portions into your food prep containers, then refrigerate for up to 4 days.

15. Pork Skewers with Tzatziki Sauce

If you’re a pork fan, then you’ll definitely want to save this one. It’s BURSTING with delicious flavors and is great for any party or get-together you have coming up!

16. Grilled Veggie Cauliflower Crust Pizza

Using cauliflower to make the pizza crust is a wonderful way to enjoy a tasty comfort meal without consuming as many carbs. And as a bonus, eggplants are an excellent source of fiber and nutrients.

Mixing them with other grilled veggies makes a delicious pizza!

17. Fresh Grilled Zucchini with Chimichurri

Zucchini has an impressive amount of vital vitamins, minerals, and antioxidants, such as fiber, vitamin B6, iron, zinc, vitamin A, and potassium.

Because it’s high in water and low in calories, it’s a great weight-loss food. It’s also versatile and affordable, so you can enjoy it in several ways, like this amazing dish!

18. Grilled Chicken + Mango Skewers

Here’s one more skewer recipe to try this summer!

Not only do mangos bring a sweet and exotic flavor to the table, but they also contain a surprisingly long list of vitamins and minerals, as well as good-for-you antioxidants and plant compounds.

19. Peach Quinoa Salad with Homemade Balsamic Vinaigrette

If you’re looking for a satisfying, meatless meal to serve during the warmer months – THIS Summertime Salad is it!

It’s packed with interesting flavor combinations. Those juicy, warm peaches, combined with the spicy jalapenos, drizzled in sweet balsamic dressing.

20. Grilled Shrimp Bowls + Cilantro-Lime Rice

These bowls are packed with nutrition and flavors while also being simple and easy to throw together. Feel free to prepare them ahead of time and enjoy them later as a fun lunch! 

As you can see, there are so many fun ways to use the grill these next few months. I hope you find a new favorite on this list and that your summer is full of tasty meals and fun times with friends and family. 

Let me know your favorite grill recipe in the comments below! 

The post Grilling Recipes To Kick Off Summer first appeared on Clean Food Crush.

Salmon Cauli-Rice Bowls

Dive into perfectly seasoned tender-crispy salmon bites combined with the refreshing crunch of cucumber, all atop a bed of fluffy fried cauliflower rice. It’s an excellent blend of protein, healthy fats, and veggies that will leave you feeling nourished and satisfied.

Each bite is a beautiful balance of flavor and texture, with the savory seasoned salmon, cool crisp cucumber, and lemony cauliflower rice all coming together in a bowl you’ll want to enjoy for lunch or dinner on the regular!

It will leave you hooked and craving more!

Wild salmon contains an antioxidant called astaxanthin, this is what makes the wild salmon meat a beautiful dark pink to red color. It’s because of its natural diet!

Although wild-caught salmon typically costs a bit more than farmed salmon, it’s definitely worth its weight!

Wild-caught salmon has more vitamins, minerals, and anti-inflammatory benefits.

I typically will only purchase salmon when I’m perusing the seafood counter and notice wild-caught salmon happens to be on SALE….then it’s on at my house!

RACHEL’S TIPS:

You can use precut cauliflower rice to make this even quicker!

This can be found just about everywhere these days. Often in the deli area as a “freshly chopped” version or in the freezer section at the grocery store.

My 2 favorites are Trader Joe’s brand and the big frozen bags found at Costco.

1 head of cauliflower is equal to about 4 cups of cauliflower rice.

OR – simply make your own cauliflower “rice” using a large head of cauliflower broken into florets.

Place cauliflower florets into a food processor and lightly pulse until broken into rice-sized pieces. Do not over-pulse, or you’ll just have mush.

ALWAYS use freshly squeezed lemon juice from an actual fresh lemon.

Bottled lemon juice from the store will give your dish a strange metallic or overly acidic taste. We want this to taste super bright and fresh.

Want to get the most juice possible from each of your fresh lemons & limes?

Of course, we do!

Here’s a quick trick:

On your counter or a cutting board, press and roll the lemon back and forth very firmly with your hands.

The rolling loosens and breaks down some of the citrus membranes and makes the outside a little more pliable.

This makes it easier to squeeze, which also means you’ll likely get more juice from your squeeze.

Let me know how this works for you!

FOR MEAL PREP:

Place your leftovers into glass food prep containers in the fridge to reheat for future meals throughout the week. The flavors only get better the next day! I would recommend storing these in the fridge 2-3 days max.

4 servings

Ingredients:

• 1 lb. skinless salmon filets, cut into 1-inch cubes
• 1 Tbsp smoked paprika
• 1 Tbsp oregano
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp sea salt
• 2 Tbsps avocado oil or olive oil, divided
• 4 cups cauliflower rice
• 1 large lemon, zest and juice, divided
• sea salt and ground pepper, to taste
• 1/4 cup chopped fresh dill, divided
• 1 English cucumber, thinly sliced

Instructions:

In a small bowl whisk your smoked paprika, oregano, garlic powder, onion powder, and sea salt until combined.

Blot your salmon lightly with a paper towel to remove excess moisture.

Slice your salmon into even cubes as shown and place it in a shallow dish. Sprinkle the salmon with your seasoning blend then rub well to coat.

Preheat your air fryer to 390 degrees f. Air fry your salmon for 8 minutes, or just until golden and flaky throughout, shaking the basket halfway.

Heat 1 Tablespoon of the oil in a large skillet and stir-fry your cauliflower rice, stirring frequently, for about 5 minutes.

Season with sea salt, pepper, lemon zest and half of the lemon juice and half of the fresh dill. Set aside.

Thinly slice your cucumber and place in a bowl. Drizzle with the remaining fresh lemon juice, olive oil and dill; Stir to coat and combine well.

Divide your cauliflower rice equally among 4 bowls then add your marinated sliced cucumbers.

Add your air fried salmon and garnish with additional fresh dill and a lemon wedge if desired.

Enjoy!
Rachel

The post Salmon Cauli-Rice Bowls first appeared on Clean Food Crush.