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.

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.

Cottage Cheese Chocolate Chip Cookie Dough

Are you ready to indulge in a game-changing treat that will satisfy your sweet tooth and fuel your fitness goals?!

Meet our Protein-Packed Cottage Cheese Cookie Dough – a creamy, delicious, and ridiculously EASY twist on traditional cookie dough. This guilt-free goodness is packed with the power of cottage cheese, protein powder, and wholesome whole-food ingredients to fuel your body and your taste buds.

A FUN substitute for your regular ole’ protein shakes. It’s a sweet treat that will make you feel like you’re eating a spoonful of homemade cookie dough (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 Cottage Cheese Chocolate Chip Cookie Dough makes for an AWESOME after-school or after-workout treat too!

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

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

When shopping for ingredients:

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

There are always 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 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.

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:

• 8 oz cottage cheese
• 2 tsp vanilla extract
• 2 Tbsps raw honey or maple syrup
• 1 cup almond flour
• 2 servings vanilla protein powder
• ½ cup dark chocolate chunks or chips

Instructions:

Using a high-speed blender or food processor add in your cottage cheese, vanilla, and honey.

Process until smooth.

Add the almond flour and protein powder. Pulse just to blend, scraping the sides as needed, until well combined.

Fold in your chocolate chips and refrigerate for at least 1 hour, to allow the flavors to combine.
Enjoy!
Rachel

The post [VIDEO] Cottage Cheese Chocolate Chip Cookie Dough first appeared on Clean Food Crush.

Rachel’s Favorite Summertime Pink Smoothie

We’re so close to Summer and that means we’re craving cold, refreshing, lighter meals and snacks.

Tropical tasting smoothies are just the thing to fuel our summer days!

Whether it’s a light meal or a quick snack, icy-cold smoothies are just the thing to keep us nourished and hydrated on a hot day.

Bonus: This smoothie tastes like dessert!

Although fresh pineapple is available year-round in most of the US, this island fruit hits its peak from March through July.

Besides being completely DELICIOUS, fresh Pineapple is packed with nutrients, antioxidants and other helpful compounds, such as enzymes that can help with digestion, fight inflammation and disease.

I like to boost the protein in my smoothies using my favorite protein powder and collagen, but you can absolutely leave it out if you wish, or substitute with Greek yogurt or cottage cheese.

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: Just Ingredients Protein Powder

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.

Use ANY milk of your choice.

My personal preferences for this drink are unsweetened coconut milk, unsweetened almond milk, or unsweetened cashew milk. Any milk you have and like will work!

4 servings

Ingredients:

• 1 x 14.5oz can oz full fat unsweetened organic coconut milk or milk of choice
• 2 cups fresh or frozen strawberries
• 2 cups fresh or frozen pineapple chunks
• 1 Tbsp freshly squeezed lime juice
• 2 servings vanilla protein powder
• 2 servings collagen powder

Instructions:

Place coconut milk, strawberries, and pineapple in a blender and blend until smooth.

If you’re using fresh fruit instead of frozen fruit, you’ll want to add a few ice cubes. If you’re using frozen fruit, you don’t need ice cubes.

Add in your fresh lime juice, protein powder, and the collagen. Blend until well incorporated.

Transfer evenly into four tall glasses and serve immediately.

Enjoy!

Rachel

The post [VIDEO] Rachel’s Favorite Summertime Pink Smoothie first appeared on Clean Food Crush.

Cottage Cheese Breakfast Cups

Cottage Cheese Breakfast Cups are beautiful and taste more like a special treat or dessert…with the nutrition we need to power our day.

I didn’t tell my family these were made from cottage cheese at first (they assumed yogurt) and everyone liked it including a few kids who would “never” eat cottage cheese straight from the carton.

The possibilities are truly endless here:

You could use any nut butter or sunflower seed butter that fits YOUR specific dietary needs or that you simply prefer. (Cashew butter would be divine!)

Any nuts or seeds can be exchanged. (Walnuts or Brazil nuts would be fab!)

Add more or less honey to your taste or dietary needs.

Make it chocolate by blending a few Tablespoons of cacao powder into the cottage cheese mixture.

Blend your favorite protein powder into the mix to make it higher in protein.

Sprinkle with chia seeds for an extra dose of nutrition.

Any combination of berries will work well. Frozen berries that are slightly thawed are delicious because they create their own “syrup” as they melt.

You could exchange your favorite granola for the nuts.

HAVE FUN and get creative!

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

Cottage Cheese Breakfast Cups make for an AWESOME after-school or after-workout snack too!

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 brand is “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:

• 1/2 cup raw pecans
• 1/2 cup raw cashews
• 2 cups cottage cheese
• 1/4 cup pure peanut or almond butter
• 2 Tbsps raw honey or pure maple syrup
• 1 tsp vanilla extract
• 2 cups fresh or frozen berries of choice

Instructions:

Place your pecans and cashews on a clean cutting board and coarsely chop.

Transfer and divide chopped nuts equally among 4 serving cups, reserving about 1/4 of your chopped nuts to sprinkle on top layer.

In a food processor, add the cottage cheese, nut butter, honey, and vanilla. Process until well combined and smooth.

Taste test and adjust sweetness if desired. Spoon your creamy cottage cheese mixture evenly over the nuts, reserving about 1/3 of your mixture for a top layer.

Top with fresh berries. Repeat layers as desired. Depending on the size of the serving cups you’re using, you may want 2 or 3 layers.

Get creative and make these your own!
Enjoy!
Rachel

The post [VIDEO] Cottage Cheese Breakfast Cups first appeared on Clean Food Crush.

CFC’s FAVORITE Trail Mix Granola Bars

If you love Trail Mix & Granola, you’re going to ADORE these energy packed bars!

Crunchy, nutty, chewy, and slightly sweet. You’ve just found your new favorite grab-n-go snack to fuel all of your adventures.

These Trail Mix Granola Bars are absolutely amazing! I keep them in the freezer and enjoy them slightly frozen. What a treat!

Completely packed with energy through complex carbohydrates, and healthy fats, along with an impressive amount of fiber too!

These are EXCELLENT for someone who is active, hiking, training, intense sports, physical job, or maybe someone just trying to get a big dose of nutrients in a little bar that tastes like a treat.

As long as your kids aren’t allergic to nuts or seeds, I think these are an AWESOME grab-and-go breakfast or snack for them (and you) alongside some protein such as a boiled egg.

What is it about Quinoa?

If you haven’t tried quinoa yet, now is the time! And if you HAVE tried it and didn’t love it, try it again …
… and this time be sure to rinse the quinoa granules first using a fine mesh strainer – since that can help with the bitter/earthy flavor some varieties can have!

Quinoa has earned superfood status because of its impressive nutritional profile.

It’s a good source of several important minerals, and it appears to help lower blood sugar levels AND aid in weight loss because it’s packed with protein and fiber.

Even though it’s considered a grain, it’s not really a grain (it’s a seed) – and that means it can be enjoyed by people who are sensitive to gluten.

REFERENCE:
Medical News Today
HealthLine

Rachel’s Tips:

Don’t skip the fresh orange zest and juice. Fresh orange brightens up these bars in such a beautiful way.

Many health food stores, and Amazon carry apple juice sweetened raisins, or unsweetened raisins.

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

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

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.

Everything You Need To Know About Oats

Is Flaxseed healthy?

You’ll love these recipes too:

The Kitchen Sink Monster Breakfast Cookies

Rachel’s Homemade (copycat) Aussie Bites

12 bars

Ingredients:

• 1 cup old-fashioned rolled oats
• 1 cup cooked and cooled quinoa
• 1/4 cup ground flaxseed meal
• 1 tsp ground cinnamon
• 1/2 tsp sea salt
• 1/2 cup golden raisins, or regular raisins
• 1/2 cup raw pistachios, coarsely chopped
• 1/2 cup dark chopped chocolate, coarsely chopped or dark chocolate chips
• 1/2 cup raw honey or pure maple syrup
• zest and juice of 1 fresh orange
• 2 Tbsps creamy all-natural nut butter, or sunflower seed butter
• 2 Tbsps melted grass-fed butter, ghee, or unrefined coconut oil
• 2 tsps vanilla extract

Instructions:

Preheat your oven to 350 degrees f. Line an 8×8 baking pan with parchment paper.

In a large bowl, combine the oats, quinoa, flaxseed, cinnamon, sea salt, raisins, pistachios, and chocolate chips.

In a small saucepan add the honey, orange zest and juice, nut butter, ghee or oil and vanilla.

Place over low heat and stir continuously until well combined and just warmed.

Pour your warm honey mixture over the oats in the bowl and thoroughly stir to combine.

Transfer the granola mixture to your prepared pan and press to an even thickness, going all the way through the corners.

Bake at 350 degrees f. for 15-17 minutes, or just until nicely golden on the top.

Allow your bars to completely cool before slicing.
Store leftovers tightly sealed, for 10 days in the refrigerator or up to 2 months in the freezer.
Enjoy!
Rachel

The post CFC’s FAVORITE Trail Mix Granola Bars first appeared on Clean Food Crush.

Sticky Cauliflower Bites

Oh WOW! These have become our current go-to after school snack, side dish idea, & party food!

Absolutely CRAVE WORTHY!

With a DELICIOUS tangy sticky sauce, even the kids LOVE ’em!

Crispy little bites slathered in the most flavorful sauce! I can’t wait for you to try these!

Vegetables should taste AMAZING and be enjoyed!

Cauliflower has a lot going for it. Not only is it one of the most versatile veggies, but it also contains some of every vitamin you need, as well as a healthy dose of fiber.

Not bad for a veggie that’s 92% water!

Cauliflower is rich in antioxidants, low in carbs and calories .. PLUS, it has protective qualities to guard against cancer and heart disease! It’s also a good source of choline, which helps your metabolism, cell health, and supports many processes in your body.

Because of its mild taste, it can be added to a number of recipes to replace less nutrient-dense, higher-carb ingredients.

It can be used a ton of different ways in your meals – steamed or roasted, turned into “rice,” mashed like potato, or even shredded and used in bread and pizza crust!

REFERENCE:

HEALTHLINE

4 servings

Ingredients:

• 1 large head cauliflower
• 2 Tbsps arrowroot powder or cornstarch
• 2-3 Tbsps water
• 1/2 cup coconut aminos, Braggs liquid aminos, or low-sodium soy sauce
• 1/4 cup pure maple syrup or raw honey
• 1/4 cup rice vinegar
• 1 tsp garlic powder
• 2 Tbsps toasted sesame oil, divided
• 1 tsp powdered ginger
• 1/2 tsp cayenne pepper

Garnish:
1 Tbsp sesame seeds

Instructions:

Preheat your oven to 450 degrees f. and line a large baking sheet with parchment paper.
Drizzle with one Tablespoon of sesame oil and brush it onto the entire surface of your sheet pan.

Cut the cauliflower into 1-inch pieces and spread onto your prepared sheet pan (I like to cut them a bit bigger since they’ll continue to break while stirring).

Roast in your preheated oven for 15 minutes.

Meanwhile, in a medium bowl whisk the arrowroot/cornstarch with 2-3 Tablespoons of water until completely smooth.

Add in all of the remaining ingredients, except for the sesame seeds, and whisk until everything is well combined.

Once the florets are 15 minutes into baking, carefully remove from the oven.

Pour your sticky sauce over the cauliflower and stir to coat, then arrange them evenly without overlapping.

Continue to bake for 10-12 minutes, or until golden and sticky.

You may want to give them another stir halfway through baking time, to coat with the sauce.

Sprinkle with sesame seeds.

Enjoy them while they’re hot!
Rachel

The post Sticky Cauliflower Bites first appeared on Clean Food Crush.

Rachel’s Homemade (copycat) Aussie Bites

Completely packed with energy through complex carbohydrates, and healthy fats, along with an impressive amount of fiber too!

These are EXCELLENT for someone who is active, training, intense sports, physical job, or maybe someone just trying to get a big dose of nutrients in a little bite that tastes like a treat.

As long as your kids aren’t allergic to nuts, I think these are an AWESOME grab-and-go breakfast or snack for them (and you) alongside some protein such as a boiled egg.

They look like bite-sized lil’ mini-muffins, and are made of various seeds, ground nuts, chopped dried fruits and a bit of healthy oil. Have you seen these at Costco?

After a quick web search I’m still not entirely sure if “Aussie Bites” in fact originate in Australia or simply invented by a marketing team (if you know the answer be sure to school me as I’d love to understand).

What is it about Quinoa?

If you haven’t tried quinoa yet, now is the time!

And if you HAVE tried it and didn’t love it, try it again …
… and this time be sure to rinse the quinoa granules first using a fine mesh strainer – since that can help with the bitter/earthy flavor some varieties can have!

Quinoa has earned superfood status because of its impressive nutritional profile.

It’s a good source of several important minerals, and it appears to help lower blood sugar levels AND aid in weight loss because it’s packed with protein and fiber.

Even though it’s considered a grain, it’s not really a grain (it’s a seed) – and that means it can be enjoyed by people who are sensitive to gluten.

REFERENCE:

Medical News Today
HEALTHLINE

Rachel’s Tips:

Many health food stores, and Amazon carry apple juice sweetened dried cranberries.

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

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

Everything You Need To Know About Oats
You’ll love this recipe too:

The Kitchen Sink Monster Breakfast Cookies

makes 24 mini cups

Ingredients:

• 2 cups old-fashioned rolled oats
• 1/4 cup raw shelled pistachios
• 1/4 cup raw pecans or walnuts
• 6 large pitted medjool dates
• 1/4 cup dried apricots
• 1/4 cup dried cranberries or cherries
• 1 cup cooked quinoa
• 2 Tbsps chia seeds
• 2 Tbsps raw sesame seeds
• 1/4 cup raw honey or pure maple syrup
• 1/4 cup melted ghee, clarified butter, or unrefined organic coconut oil

Instructions:

I used a silicone mini muffin tray for these which made them very easy to remove. If you’re using a metal tray, you may want to lightly coat in additional ghee or coconut oil.
Preheat your oven to 350 degrees f.

Place your oats in a food processor or high-speed blender and pulse until mostly finely chopped but not quite flour.

Some oat pieces can still be intact/whole, we’re just breaking it down by half.

Add the raw pistachios and pecans/walnuts then pulse until minced.
Add your pitted dates, apricots, and cranberries, then pulse, until everything is chopped and well combined; You may need to stop and scrape the walls of your food processor using a spatula as needed.

Add the cooked quinoa, chia seeds, sesame seeds, honey, melted ghee and continue to pulse several times, until the mixture is well combined and sticky.

Divide your mixture evenly into a 24 mini cup muffin tray, pressing it firmly into each cavity.

Bake in your preheated oven for 12-15 minutes, or until the edges and tops of the muffins start to nicely brown.

Allow to cool on a cooling rack before serving.

After a few hours, place any leftovers in a sealed container in the refrigerator for up to a week or the freezer for 2 months.
Enjoy!
Rachel

The post Rachel’s Homemade (copycat) Aussie Bites first appeared on Clean Food Crush.

Beetroot-Dyed Deviled Eggs   

I’ve been in a 40+ year long love affair with deviled eggs and I don’t think we’ll break up any time soon. For me they’re such a classic treat that I go out of my way to make on holidays and special occasions.

I’ve experimented a lot the past few years with different variations, and I thoroughly enjoy them all.

Deviled eggs have become sort of a “food craft project” in our family and we have a lot of fun adding different colors, textures, toppings, and (I dare say) designing them.

I hope you try this Beet-Dyed version with your family and friends this spring, as the color adds just the bright pop we need after many muted winter months.

We don’t incorporate beets often enough at my house! That’s going to change now! 

Beets are one of the most nutrition-packed vegetables in the world because they’re packed with fiber, folate (vitamin B9), potassium, iron, manganese, and vitamin C. 

PLUS: studies show they contain compounds that can help lower blood pressure and improve blood flow, as well as boost performance in endurance sports like running and cycling. 

Tip: Short on time? Pick up some organic precooked beets in the refrigerator section! 

Another tip: smaller beets taste sweeter! Eat them cold in a salad or sandwich … or heat them up as a side dish.

What’s your favorite way to eat beets?

REFERENCES:

Healthline

Just Beet It

SELF

A few more deviled egg ideas to try out:

Ranch Deviled Eggs

Beet Pickled Deviled Eggs

How to Make Perfectly Boiled Eggs 

8 servings

Ingredients:

For the pickled beets:

• 1 cup distilled water
• 1/2 cup apple cider vinegar
• 2 small beets, peeled and sliced
• 1 shallot or red onion, chopped
• 1 Tbsp raw honey
• 1 tsp fine sea salt
• 1/2 tsp freshly ground pepper

For the deviled eggs:

• 8 hard boiled eggs
• 1/3 cup plain Greek yogurt
• 1 1/2 tsps curry powder
• 1 Tbsp Dijon mustard
• sea salt and ground pepper, to taste
• fresh dill 

Instructions:

To make your pickled beets:

Slice your beets into matchsticks and place them into a medium pot.

Add in the distilled water, vinegar, shallot, honey, sea salt, and freshly ground pepper. Bring to a boil, then reduce the heat to low and simmer for 10-12 minutes.

Transfer to a glass jar and allow to cool completely. You can make this ahead and keep refrigerated for up to 10 days.

To make your deviled eggs:

Peel and halve the eggs, then gently remove the yolks and place the yolks into a bowl.

Place your egg white halves into a separate large bowl and cover with the liquid from your pickled beets.

Place your bowl in the refrigerator and allow them to sit into the liquid for at least 30 minutes to reach that bright purple color.

Using a small whisk, mash your egg yolks. Add in the yogurt, curry powder, mustard, sea salt and pepper to taste and whisk until smooth. Transfer this yolk mixture into a small Ziploc bag or piping bag. (Cut a tiny tip of the Ziploc bag right before piping)

To assemble the deviled eggs, remove the egg halves from the liquid and gently pat dry with paper towels.

Fill each yolk by piping and swirling with the curry mixture. Garnish with some of the chopped pickled beets and fresh dill.

These are very best enjoyed within an hour of making but will stay OK in the fridge if covered with plastic wrap for up to 24 hours.

Enjoy!

Rachel

The post Beetroot-Dyed Deviled Eggs first appeared on Clean Food Crush.

Rachel’s Buffalo Chicken Dip

Who doesn’t CRAVE a hot creamy buffalo chicken dip?! My family certainly does!
Let’s dive in!
Our dip is completely packed with protein and made using “cleaner” ingredients to serve up a nutritious snack to those we love!

But don’t worry…they won’t even know that this homemade version is better for them, they’ll be too busy eating the dip!

This is SUCH a great party food to bring to your next get-together! You can prepare and mix everything up, then simply pop it in the oven right before serving.

And the leftovers scooped onto fresh vegetables make for an EXCELLENT snack idea the next day!

I think many people don’t give “healthier” foods a real chance with themselves and ESPECIALLY with their family at home.

We often simply ASSUME that our family, kids, teenagers, partners, spouses, etc. won’t like the “healthier stuff” so many don’t even give it a chance.

If you’re telling your family you’re on a “special diet” so you’ll be making different “diet food” – in my opinion, you’re setting yourself up to fail long-term AND you’re not doing your family any favors as far as their relationship with food goes either.

May I make a suggestion? Don’t tell them you’re making “diet food” instead say that you have a new recipe “that looks really good and that you’re excited to try” (see the difference?)

Husband/partner not on board? (I hear this one A LOT which is why I use the reference!) That’s FINE! Simply make clean recipes that they WILL like!

I have not met any person who TRULY wants to survive on processed foods.

Most people WILL enjoy a home-cooked dish as long as it’s something that typically appeals to them. Think of things they like then go in that direction with your meal planning.

NORMALIZE REAL FOOD in YOUR HOME (don’t put weird energy on it…your family can sense your weirdness if you’re making it out to be weird)

Be excited! Speak of deliciousness!

Don’t just assume your family won’t eat certain vegetables…most actually will when prepared nicely like this.
Try some new recipes here on the website and get excited about them!
Your family is paying more attention to YOUR attitude than you think!

On occasion we do enjoy a creamy baked dish using real cream cheese at our house.
This might only happen a handful of times each year…but we sure do enjoy it!
My favorite brand of cream cheese is pasture-raised “Organic Valley.”

Question: Is rotisserie chicken healthy?

Answer: Well, compared with most drive thru foods…in my opinion, yes, but there are some important things to keep in mind when shopping for rotisserie chicken.

Many rotisserie chickens are injected with seasonings that contain sodium phosphate, modified food starches, potato dextrin, carrageenan, and sugars.

I highly suggest that you read the ingredient labels, and do some research if you’re concerned about preservatives in your diet.

Whole Foods grocery store offers an organic, hormone-free, and no added salt, rotisserie chicken that is wonderful.
Here’s the perfect poached chicken recipe for your buffalo dip:

Garlic Herb Poached Chicken Breasts

Oh yes… one more thing! If you’re purchasing All Natural Buffalo Style Sauce at the grocery store, check out those ingredients!

We want it to only contain the basics like; water, vinegar, and spices.

I use Tabasco Buffalo sauce because there are only 5 REAL ingredients in Tabasco.

Siete brand currently offers a good product as well.

8 servings

Ingredients:

• 2 cups finely chopped or shredded cooked chicken (leftover or rotisserie chicken)
• 6 oz organic cream cheese, cubed and softened at room temp
• 1 cup plain Greek yogurt
• 1/2 cup cottage cheese
• 1/2 cup buffalo sauce, or to taste
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1 tsp dried parsley
• 4 green onions, chopped

To serve:

carrot slices, cucumber slices, celery sticks etc.

Instructions:

Preheat your oven to 400 degrees f.

Spray or brush a medium 2 or 3 quart baking dish lightly with avocado oil.

Keep in mind this will also be your serving dish.

In a large bowl, add all the ingredients and stir until well combined.

Transfer your buffalo chicken mixture to your prepared baking dish.

Bake in the oven for 15-20 minutes or until bubbly and golden on top.

Sprinkle with extra green onion if desired and serve while warm with crunchy veggies to dip.
Enjoy!
Rachel

The post Rachel’s Buffalo Chicken Dip first appeared on Clean Food Crush.