Clean Eating, Iron Mamas Style

Ideas to eat clean and close to the source, to stay healthy and active!

22 May 2012

Fajita Marinade

This was delicious tonight on flank steak, but I have a feeling it would be good on chicken too!  Thank you Elizabeth for the recipe, I modified it a little for what I had in my pantry:)

  • 1/4 cup soy sauce
  • 1 tablespoon chili powder
  • 2 teaspoons ground cumin
  • 1 tablespoon dried oregano
  • 1/4 cup fresh squeezed lime juice
  • 1 tablespoon sugar
  • four cloves garlic

Combine all ingredients and marinate your choice of meat!

Delicious with corn tortillas, peppers and onions, fresh avocado and goat cheese! YUM:)

Posted in Chicken, Dinner, Marinades, Mexican | Leave a Comment
21 May 2012

Thank you again, Laurie, for a great share!

  • 1 cup raw almonds, or toasted
  • 1 1/12 cup pitted dates
  • 3/4 cup raw, unsweetened coconut – or toasted
  • 1 tsp vanilla extract
  • 5 tablespoons unsweetened cocoa powder (navitas naturals is a great brand!)

Blend all ingredients in a food processor for 3-4 minutes.  Take 1 tbsp of mixture and form into ball, repeat!  Keep in fridge for up to a week.

YUM!

 

Posted in Snacks, Sweets | Leave a Comment
15 May 2012

Mustard Lime Marinade

This recipe can be used on chicken, fish or beef! Enjoy! (thanks for sharing Laurie!)

Mustard Lime Chicken (adapted from Elans Pantry)

2 skinless, boneless chicken breasts
½ cup fresh lime juice
½ cup fresh cilantro, chopped
¼ cup dijon mustard
1 tablespoon olive oil
1 tablespoon chili powder
½ tsp celtic sea salt
½ tsp pepper

1. Combine lime juice, cilantro, mustard, olive oil, chili, salt and pepper in a food processor or blender. Pulse until ingredients are well combined
2. Rinse chicken breasts, pat dry and place in an 7×11 inch Pyrex baking dish
3. Pour marinade over chicken, cover and refrigerate for at least 15 minutes or up to 6 hours
4. Heat grill and cook chicken for 5-7 minutes per side until browned and cooked in the center
Serves 2

Posted in Chicken, Dinner, Marinades | Leave a Comment
10 May 2012

Strawberry Grapefruit Smoothie

This light aired spring day inspired this smoothie!  Meant to be a snack:)  Makes 3 85 calorie servings! You could eat all three!

  • 1 grapefruit, seeded and peeled (you can cut it just like you do to eat at breakfast, in half and then each section loosened from skin)
  • 2 cups frozen strawberries
  • 1 sweet apple (pink lady or honeycrisp) chopped
  • 1 inch fresh ginger, peeled and chopped
  • 1 cup water

Mix and Blend!  Add more water if needed.

 

Posted in Smoothie, Snacks | Leave a Comment
08 May 2012

Hummus

Hummus is super easy to make, this recipe is from Whole Foods! So worth it to avoid the additives in store bought.

Ingredients

  • 2 garlic cloves
  • 1 (15-ounce) can no-salt-added garbanzo beans, rinsed and drained
  • 2 tablespoons tahini (sesame paste)
  • 1/4 cup water
  • 3 tablespoons lemon juice
  • 1/2 teaspoon reduced-sodium tamari
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • Cayenne pepper to taste
  • 2 tablespoons finely chopped parsley

Ingredient Options: Add minced chipotle peppers (canned and rinsed), sliced pimentos and cilantro. Add toasted pine nuts.

  • Put garlic in a food processor and pulse to roughly chop. Add garbanzos, tahini, water, lemon juice, tamari, cumin, coriander and a pinch of cayenne (you may add more later to increase the heat), and process until creamy and smooth. Transfer to a bowl, cover and chill for at least 1 hour.
  • Before serving, let hummus come to room temperature. Mix in the parsley and serve.
Posted in Appetizers, Snacks | Leave a Comment
10 Apr 2012

Spring Special: Two-Week Detox!

I have been so excited to announce my Spring special. After a hugely successful 21 day group for the New Year, I had to come up with something new and exciting to lead us in to the summer!

I am SURE most of you have heard of and wondered about the latest craze…DETOX! There are so many products on the market now, many of them completely unsafe and a total waste of time and money. There IS a right way to detox, that will speed up metabolism, rid your body of toxins and waste- and make you feel 100% healthier and more energetic.

The two-week program is intended to jump-start a lifestyle change; and hopefully the things you learn will be applied to your daily life after the two weeks is over. There are things you will love about it and will want to continue as habits! You will also have this in your arsenal of knowledge for post vacation, post holiday yucky feeling times:)

Note: this detox is real and whole food based. You will not be starving or miserable!:)

Cost is $75 and it begins May 7, running through May 21. Past clients take $10 off!

Sign up by emailing kellysuperak@gmail.com- space is limited:)

Posted in Nutrition | Leave a Comment
05 Apr 2012
1 Comment

Pizza!

Why not turn your pizza in to a salad? Or your salad in to a pizza!

Look for whole wheat crust, make your own, or use a good tortilla! Just be sure to check ingredients.

Chicken Pesto; base of pesto, top with shredded chicken breast, sliced red bell pepper, arugula and grated parm cheese

Beet Goat Cheese; base of evoo, top with sliced roasted beets, toasted walnut halves, crumbled goat cheese and flat leaf parsley

Hawaiian; base of homemade marinara sauce or no salt tomato paste, top with nitrate/antibiotic free pepperoni, fresh pineapple chunks, fresh mozz

Veggie supreme; base of ricotta cheese, top with fresh-cut asparagus, spring peas, drizzled evoo, broccoli and grated parm

Greek; base of hummus, top with plum tomatoes, spinach, black olives (rinsed well), basil and feta cheese crumbles

BBQ Chicken; base of BBQ sauce (check to be sure no artificial ingredients, best bet is to buy at whole foods!) top with shredded roasted chicken breast, sautéed red onion, cilantro and fresh mozzarella

Prosciutto; base of evoo, top with sliced procuitto (not too much it’s salty!), grated parm cheese, arugula, and fresh black pepper

Mushroom and Goat Cheese; base of evoo, top with sautéed mushrooms and onion, spinach, grated parm and crumbled goat cheese

Caprese; base of evoo, top with halved grape tomatoes, basil, arugula, fresh mozzarella and drizzled with balsamic vinegar

Caprese Twist; base of evoo, top with halved grape tomatoes or heirloom, sautéed red onion, blue cheese crumbles, basil and spinach

What’s your favorite combination? Which one will you try ASAP?!

Posted in American Favorites, Dinner, Lunch
15 Mar 2012

Mustard Bistro Vinaigrette

I am constantly looking for ways to mix up our salads, and dressing is one way to do it.  My friend Jessica shared this one with me- it is FABULOUS! She is an amazing cook, I am so lucky she shared this one with me.

  • 1 shallot, cut in pieces (use however much you want)
  • 1 small clove garlic
  • 3 TBSP white or red wine vinegar
  • 3 TBSP Dijon mustard (I use TJ spicy mustard)
  • 2 tsp fresh thyme (I use 3/4 tsp dried)
  • Fresh ground pepper and pinch of salt
  • 1/2 cup olive oil
  • 1/4 cup water

 

  1. Place everything but oil/water in blender or use stick blender. Blend for 20 seconds.
  2. Add oil/water and blend for another 20 seconds to emulsify.
  3. Keeps for 2 weeks in fridge and becomes more flavorful as time passes.

ENJOY:)

Posted in Salad Dressing | Leave a Comment
06 Mar 2012

Stella Eats Clean!

Yes, my poor dog eats pretty healthy too;) And yes, I made her these treats tonight!

1 can pumpkin
Rolled oats

Put can of pumpkin in a mixing bowl, start with 1 cup of oats and continue adding until it forms a paste.

Smooth on to sprayed cookie sheet, bake on 250 for approximately 45 minutes. Break into pieces and reward your pet! .

image

Posted in Food Info, Pets Eat Clean Too! | Leave a Comment
05 Mar 2012
2 Comments

Sushi 101

Yes! I finally bit the bullet and attempted Sushi at home.  We LOVE eating it out, but I sometimes freak at the thought of where the RAW fish is from, etc.  It was so nice to know everything that went in to the homemade Sushi was clean and real. There are endless possibilities at the types of sushi you can make, here are two I tried!

Ingredients: Veggie Roll & Smoked Salmon Philly Roll

  • 1 8oz pkg whole fat cream cheese, room temp
  • 1 pkg Smoked Wild Salmon
  • 1  cucumber sliced lengthwise
  • 1  red pepper sliced lengthwise
  • 2 avocados, mashed up as if to make guac
  • 2 cups cooked brown rice
  • Nori Seaweed Wraps (they look like greenish brown cellophane and are in the international isle!)
  • Tamari sauce (non-GMO soy sauce) & Wasabi (optional)

I suggest placing everything out before starting.  You will also need a wet dishcloth to get the rolls to stick.

Lay out one seaweed wrap shiny side down, take dishcloth and wipe down so it is slightly damp.  (not wet, it will roll up).

To make philly roll: spread cream cheese near the base of the wrap, add brown rice, cucumber and smoked salmon, and roll.  Use a sharp knife to cut in to pieces.  If not cutting well, make pieces larger.

To make veggie roll: spread avocado, add brown rice, red pepper and cucumber.  Roll!

Finished product: not perfect but tasted GREAT! I made all of the rolls I had and saved in fridge (since nothing raw), got two lunches out of it.  They do taste better eaten right after made because they are room temp.  I love mine with a LOT of Wasabi and just a little Tamari sauce, but that is spicy.  Fix your sauce the way you like and don’t over do it. ENJOY!

Posted in Dinner, Fish, Lunch

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