Tag Archives: eat clean

Clean Eating in the Freezer Aisle #Convenient

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It is a myth that fresh foods in the produce department or at the meat/seafood counter are nutritionally superior to their frozen counterparts. Frozen fruits and vegetables may actually have a higher vitamin and mineral content than fresh versions due to the fact that they are often frozen immediately after harvest, eliminating the nutrient losses that are inevitable as produce sits on grocery store shelves. Another benefit of frozen foods can be convenience and lower prices.

Well, then why do people say that frozen foods aren’t healthy? Because many frozen foods are processed and very poor nutritional choices: Lean Cuisines, frozen vegetables in buttery¬†sauces, or frozen fruit with sugar added… The trick is simply to read the label and opt for frozen foods with short, ‘real food’ ingredient lists. If you are buying frozen fruits and vegetables, such as green beans for example- the only ingredient should be green beans! Be weary of sodium content or strange added preservatives. If you pay attention to what you’re buying, clean eating in the frozen aisle is possible and a great option for many people!

Last night I was in need of something quick and easy for dinner so I threw together this simple, yet satisfying meal. I pulled a frozen salmon filet out of the freezer and put it right into the oven to cook for 25 minutes at 400 degrees F. Before putting the fish in the oven, I lightly seasoned it with thyme, garlic, salt, and pepper. Right before the fish was done cooking, I microwaved a cup of frozen green beans, grabbed a wheat dinner roll, and my nutritious meal was complete- in less than 30 minutes!

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Vegan Eggplant Parmesan

IMG_1739Ingredients:

  • Eggplant
  • Tomato puree
  • Nutritional yeast flakes
  • Apple cider vinegar
  • Basil
  • Oregano
  • Salt and pepper

Directions: Pour apple cider vinegar into a small bowl. Add basil, oregano, salt, and pepper. The amount will depend on how heavily you usually prefer to season your food. Slice eggplant into thin discs. Dredge each slice in vinegar mixture thoroughly. Let soak about 5 minutes. Cook slices in a skillet over medium heat for 3-5 minutes, flipping half way. Cover a plate with a bed of spinach. Stack eggplant slices on spinach bed, layering tomato puree and a sprinkle of nutritional yeast between each slice. Top with a an extra pinch of oregano and you’re good to go!

New School Routine… and Vegan Tacos :)

Hello! As you may have noticed, my blog posts have become a little sparse lately. That is because Fall is here and I am back in class and at cross country practice. I will still be blogging, just not as often and mostly pictures of the food I’m making with a short description. Please bear with me and I will deliver more detailed posts when time permits:) I also may share some of the fun things I am learning and experiencing in some of my nutrition classes. Classes related to my major that I am taking this semester include Food Systems Management, Advanced Food Science, and Medical Nutrition Therapy.

Today for lunch I made vegan tacos!

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Fill two taco shells with spinach, black beans, avocado, corn, fresh cilantro, and the salsa of your choice. Nixing the meat and cheese greatly decreases calories and saturated fat, plus leaves more room for veggies! This simple swap makes this favorite meal a healthy one, while providing fiber, vitamins, and minerals.