CLEAN SEAFOOD & OKRA GUMBO
My parents were in town a couple of weeks ago and I wanted to prepare some good ol’ New Orleans food while they were here. The problem is, there’s not a whole lot of healthy food in NOLA. All the butter, creams, refined carbs – that’s what makes it so good, RIGHT? Well I was determined to take one of our favorite New Orleans meals, Seafood Gumbo, and make it CLEAN! How do you do that? Find clean substitutes for all the unhealthy ingredients. Normally a roux is made with butter or vegetable oil with all-purpose flour. So I made my roux with grape seed oil and whole wheat flour. Turned our PERFECT! A few days before I made my gumbo, I took the salvaged turkey carcass out of the freezer (from Christmas) and made my own turkey stock which I used instead of water in the recipe. Then the only other unhealthy ingredient in my favorite gumbo recipe was the sausage. So I used an all-natural turkey Andouille sausage that I found at Whole Foods. Again…PERFECT! I have to tell you, it turned out tasting exactly the same as the previous times I’ve made this gumbo recipe! ENJOY!!! Lessez les bon temps rouler!
CLEAN SEAFOOD & OKRA GUMBO
(adapted from “The New Orleans Cookbook” by Rima & Richard Collin)
- ¾ cup grape seed oil
- ¾ cup whole wheat flour
The Gumbo Base:
- 2 cups chopped onion
- ¾ cup chopped green pepper
- 1/3 cup thinly sliced green onion tops
- 2 Tbs. finely minced fresh parsley
- 1 Tbs. finely minced garlic
- 1.5 cups coarsely chopped tomatoes
- 1 lb. organic chicken &/or turkey Andouille sausage (Applegate Organics), sliced thin or chopped fine (I used all-natural turkey Andouille sausage from Wellshire, found at Whole Foods)
- 2 lb. whole fresh shrimp, peeled & deveined
- 1 lb. gumbo crabs, broken in half – OR – fresh lump crabmeat, or crab claws
- 2 lb. fresh okra, stems & tips removed, sliced 3/8 inch thick (or you can use frozen)
- 1 pint raw oysters, with juice
The Liquid & The Seasonings:
- 2.5 qt. cold water (or turkey stock)
- 3 whole bay leaves, crushed
- 1.5 tsp. dried thyme
- 5 tsp. sea salt
- 1.25 tsp. freshly ground black pepper
- ¼ tsp. cayenne
- 4 tsp. fresh lemon juice
- 10 whole allspice
- ½ tsp. mace
- 8 whole cloves
Make sure you have all ingredients chopped and ready before you make the roux. After you have all ingredients assembled, heat oil in a heavy 7-8 quart Dutch oven over medium heat. Make roux by gradually adding the flour to the oil, stirring constantly. Cook over low heat, always stirring, until a medium brown roux is formed (approx. 20-30 minutes – until the roux is the color of pecan or hazelnut shells. When whole wheat flour is used, it will need to get to the color of melted milk chocolate). Immediately add the onion, green pepper, green onions, parsley, and garlic. Continue cooking for about 10 minutes longer, stirring constantly; the chopped vegetables should be lightly browned at this point. Add the chopped tomatoes and sausage and mix thoroughly. Add 2 quarts of the cold water/turkey stock, 1 lb. of the raw shrimp, crabs (or half of the lump crabmeat), the okra, and the seasonings. Raise the heat slightly and bring the mixture to a boil, then lower the heat and simmer for 1 hour. Stir occasionally and scrape down the sides and across the bottom of the pot with a wooden spoon to prevent scorching. At the end of the hour, still keeping the gumbo at a simmer, add the remaining ½ quart of water/turkey stock and stir. Remove the pot from the heat and let stand at room temperature.
Before serving, bring the gumbo to a boil and add the remaining pound of shrimp, lump crabmeat, and oysters. Simmer just until the shrimp turn pink, about 10-12 minutes. Stir thoroughly, turn off the heat, and cover the pot. Let it sit, covered, for about 15 minutes before serving. Serve by ladling the gumbo over mounds of boiled brown rice in gumbo bowls or deep soup bowls.
Making The Eat-Clean Diet’s ZESTY HUMMUS WITH VEGGIES for the SuperBowl today!
ZESTY HUMMUS WITH VEGGIES
Hummus is an essential recipe for anyone following the Eat-Clean Diet lifestyle! It’s a simple, quick and tasty way to fit protein into your meals. Cumin and cayenne give this recipe from The Eat-Clean Diet® Cookbook 2 a zip that’s sure to please your palate. Try it inside Garden Veggie Stuffed Pita Pockets for a meal that’s simple but sophisticated.
• 1½ cups / 360 ml cooked chickpeas (or 1 x 15-oz can organic unsalted chickpeas)
• 1 clove garlic
• 2 Tbsp / 30 ml tahini (sesame seed paste)
• Juice of 1 lemon
• ½ tsp / 2.5 ml ground cumin
• 1/8 tsp / 0.625 ml cayenne
• 1 tsp / 5 ml sea salt
• 1/8 tsp / 0.625 ml freshly ground black pepper
• 1/3 cup / 80 ml extra virgin olive oil
- Add all ingredients up to but not including olive oil to a food processor and pulse blend until combined, but still chunky.
- While processor is running, slowly stream in olive oil until combined and very smooth. If there are chunky bits stuck to sides of bowl, scrape down sides and blend for another 15 seconds.
Nutritional Value Per Serving (2 Tbsp / 30 ml):
Looking for CLEAN SUPER BOWL MUNCHIES? Check out Tosca Reno’s & The Eat-Clean Diet’s healthy recipes! Follow this link: http://www.eatcleandiet.com/eblast/superbowl2013/ECD-Editorial_SUPERBOWL2013.html
FEBRUARY 4-WEEK CARDIO CHALLENGE
Follow this link to register & participate for FREE:
Ready to burn some fat, strengthen your heart, and increase your fitness level? For just about every fitness goal out there, I would recommend at least 30 minutes of cardio, at least 3 times a week. So, for the month of February, to get you up and moving, I’m challenging you to do just that! This is essentially 3 CHALLENGES IN 1!
Choose ONLY 1 of the 3 different cardio modalities – BIKE, CLIMB, or RUN/WALK. You must do at least 3 sessions a week, and each session must be at least 30 minutes.
- For BIKE, you can do outdoor biking, stationary biking or indoor cycling classes.
- For CLIMB, you can do actual stairs, mountain climbing or hiking, or indoor stairmaster, Jacob’s ladder or an elliptical that simulates climbing stairs.
- For RUN/WALK, you can do this outside or on a treadmill or elliptical that simulates running.
Participants must post at least 1 photo a week, on the ChallengeLoop page, of themselves doing the challenge, digital display on your piece of cardio equipment, or digital display on your heart rate monitor. The other 2 days of the week, I still want you to leave a comment that you’ve completed your cardio session.
Challenge starts February 1, 2013 and ends February 28, 2013.
On March 1, 2013, 1 winner will be randomly chosen for each cardio modality. Winners will receive a surprise prize pack from me, including products from Polar USA, NUUN Hydration, and Active Accessories.
Special thanks to the following companies for donations for this challenge:
NUUN Hydration - http://nuun.com/
Active Accessories - http://activeaccessoriesusa.com/
Polar USA - http://www.polarusa.com/us-en
YUM! I found this recipe in “The Kitchen Table” of The Eat-Clean Diet’s community page (http://www.eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=2584#responses) - a great resource for CLEAN recipes!!! I made it this morning & it was really good! The recipe was submitted by nikkiruffs.
BAKED BANANA BREAD OATMEAL FOR ONE
Did you knowww that January is National Oatmeal Month??? More oatmeal is consumed in January than any other month. I had no idea there was even such a thing. My track record I will be celebrating National Oatmeal Month 365 days a year instead!!!! I love Oatmeal for its versatility and even though I eat my Oatmeal every day, I am constantly changing it up. So what better way then today to share my love of Oatmeal with a delicious recipe of Baked Banana Oatmeal. If you love Banana bread you will absolutely loveeee this recipe. Feel free to substitute another fruit if you so choose. The bananas work perfectly in this recipe, and when ripe you don’t need any added sweetener, than just the natural sweetness of the banana itself. Enjoy Folks! Have you had your Oatmeal today??
- 1/3 cup old fashioned rolled oats
- 1/4 tsp. ground cinnamon
- 1/4 tsp. baking powder
- 1 Tbsp. ground flax
- 1/2 scoop Vanilla protein powder
- 1/3 cup water (I used unsweetened almond milk)
- 1/3 cup mashed ripe banana (about 1 medium)
- 1 egg white
- 1/4 tsp. pure vanilla extract
- chopped toasted walnuts for serving (optional)
1. Preheat oven to 350 degrees. Lightly grease a small oven proof bowl. I used a dab of coconut butter.
2. In a small mixing bowl, whisk together oats, cinnamon, baking powder, ground flax and vanilla protein powder.
3. In a medium bowl, whisk together water, mashed ripe banana, egg white and vanilla extract.
4. Pour dry ingredients into wet and stir until combined. Pour mixture into prepared bowl.
5. Bake for 20 minutes or until oatmeal is puffed and set.
6. Serve warm with chopped walnuts. Or in my case warmed up with a dollop of almond butter spread on top. Yummm….
Yield: 1 serving
Preparation Time: 5-7 minutes
Cooking Time: 20 minutes
"Studies have shown an average of one out of every five meals is eaten in sit-down or fast-food restaurants." It can be hard to stay on track & eat CLEAN when dining out in restaurants! Follow these tips when reading the menus. And remember…, “No menu is written in stone and chefs are usually more than willing to prepare a meal with your dietary specifciations in mind.” It never hurts to ask!
(Quotes from Tosca Reno from The Eat-Clean Diet Recharged!)
My FEBRUARY CARDIO CHALLENGE starts February 1st! Follow this link for more details & to register for FREE! http://www.challengeloop.com/challenge/4-week-cardio
Special Thanks to NUUN Hydration (http://nuun.com/), Polar USA (http://www.polarusa.com/us-en) & Active Accessories (http://activeaccessoriesusa.com/) for helping sponsor this challenge!
Here’s your AB CHALLENGE WORKOUT for WEEK 5 (Jan. 27-31). Do this workout 3-4 times during the week of Jan. 27-31. Ideally you’d want to give your ab muscles a day to rest between the workout. On your off days, I still want you to do a PLANK, either on your forearms or palms, for at least 1 minute.
In this week’s workout, there are 5 circuits containing a combo of an ab specific exercise and a cardio exercise. This will increase the calories burned throughout your ab workout. Your goal is to maintain 100% high-intensity for the duration of the session. Perform the complete circuit, rest for 2-3 minutes, and then complete the circuit a second time. The full workout should take about 15 minutes to finish.
Modify these exercises as you need to if you have limitations. I want EVERYONE to be able to participate, so if you feel any of these exercises are too difficult for you, please let me know what your limitation is, & I’ll recommend something different for you. Remember, the cardio bursts are to get your heart rate up so you burn more calories. So if you can’t do a certain cardio exercise due to your specific limitations, just do something that will get your heart rate up.
Listed below are the links for each exercise.
- Knee Cross Crunch (15-20 reps per side): http://www.womenshealthmag.com/fitness/knee-cross-crunch?workout=6196
- Glute Bridge (15-20 reps): https://www.youtube.com/watch?v=CUNiGFvb0qY
- Run In Place (1 minute): YOU KNOW HOW TO DO THIS!
- Tiger Pose (15-20 reps): http://www.youtube.com/watch?v=8SXFeLZ9KeQ
- Jack Knives (15-20 reps): https://www.youtube.com/watch?v=I0EJnQlJqMU
- Elbow to Hand Plank (15-20 reps each side): https://www.youtube.com/watch?v=Mv5WpEyUDh4