Spicy and Clean Sweet Potato Fries

Eating clean does not mean your meals have to be bland and boring. There are plenty of tasty and clean recipes out there... you just have to look! Eating clean introduced me to a lot of unique spices and flavors. I actually did not like spicy food of any kind before eating healthier meals. I guess using them so often to add flavor to my meals has increased my tolerance to spices.

I found these tasty little fries on Muffin Topless' blog. All of the different spices combined create a mildly spicy and smokey flavor. This recipe changes it up for your taste buds if you're tired of eating sweet potatoes or if you're not a fan of sweet potatoes. Give this a try next time you're making burgers!

Spicy and Clean Sweet Potato Fries

Ingredients

• 2 large sweet potatoes
• 1/4 cup liquid egg whites (or 2 egg whites)
• tsp chili powder
• tsp garlic powder
• tsp oregano
• tsp ground cumin
• tsp sea salt
• 1/2 tsp cayenne pepper
• 1/2 tsp ground black pepper

Directions

1. Pre-heat oven to 450 degrees. 
2. Chop sweet potatoes into classic french fry shapes. Try to keep them an even thickness or they will not cook properly. 
3. Add uncooked sweet potatoes to a large bowl (preferably one with a lid, it makes it easier). Add egg whites and toss until the potatoes are coated. 
4. Combine all spices in a small bowl and mix. Add mixed spices on top of your potatoes in large bowl and toss until all fries are lightly coated with spices.
5. Spray a cookie sheet with nonstick spray and spread the fries out evenly.
6. Bake for 18-20 minutes. Flip the fries and bake for an additional 15 minutes or until desired consistency. Total cook time should be about 35 minutes.
7. For extra crispy fries: Turn your oven to broil for a few minutes after the full 35 minutes cook time is up. 

Serve warm and enjoy :)

Spicy Orange & Maple Chicken

Eating chicken for most of my meals can get old. I like to try and change up my meals by adding different spices or pairing it with different sides. I found this recipe on Little B's Healthy Habits. It has a sweet and spicy combination and pairs well with brown rice and a side salad. It seems like an odd mix but it is delicious!

Spicy Orange & Maple Chicken

Ingredients

• 1 lb chicken, cut in half length wise and then cut into strips
• Juice from 2 oranges
• 1 tsp cayenne pepper
• 2 tbsp adobo sauce (could sub with 1 tbsp of adobo powder)
• 1 tsp salt
• 2 tsp garlic powder
• 1 tbsp extra virgin olive oil
• 2.5 tbsp sugar free maple syrup

Directions

1. Add oil to skillet on medium heat.
2. Sprinkle, salt, garlic powder, and cayenne pepper on chicken and add to skillet.
3. Remove cooked chicken from pan and add orange juice, syrup, and adobo sauce and bring to a slight boil.
4. Return chicken to pan and cook 1 more minute.
5. Serve over a bed of brown rice with sauce spooned on top.

Grilled Chicken with Lemon-Cucumber Relish

I like grilling food because it adds a different flavor to any dish and it makes for easy clean up. I was searching online for a healthier meal to make for the 4th of July when I came across this on Better Homes and Garden.

Grilled Chicken with Lemon-Cucumber Relish

Ingredients

• 4 skinless,boneless chicken breast halves
• 1 tbsp olive oil
• 2 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp cracked black pepper
• 1 medium seedless cucumber, chopped (2 1/2 cups)
• 1 large tomato, chopped (1 cup)
• 1/4 cup finely chopped onion
• 1/2 tsp finely shredded lemon peel
• 2 tbsp lemon juice
• 2 cloves garlic, minced
• 1/3 cup plain greek yogurt
• 1 tbsp honey
• 1 tbsp milk

Directions

1. Brush chicken breast halves with olive oil; sprinkle with ground cumin, salt, and pepper. Grill on a covered grill directly over medium heat for 12 to 15 minutes, until done, turning once.
2. Meanwhile, for Lemon Cucumber Relish, in a medium bowl combine cucumber, tomato, onion, lemon peel, lemon juice, and garlic; stir to combine. In a small bowl combine yogurt, honey, and milk; stir to combine. 
3. To serve, top chicken with Lemon-Cucumber Relish. Drizzle with yogurt sauce and eat up!

Nutrition (4 servings)

Per serving: 283 calories, 8g fat, 12g carb, 8g sugar, 40g protein

This is a nice and healthy change to traditional 4th of July recipes! I cannot wait to give it a try! 

Happy 4th of July!

Banana Spice Protein Muffins

I found these yummy little muffins on www.muffin-topless.com and I make a batch of these in the beginning of the week when I do all of my meal prepping. These are quick and easy for a mid-morning snack. I usually pair 2 of these muffins with some almonds. 

Banana Spice Protein Muffins

Dry Ingredients

• 3/4 cup Organic Coconut Flour
• 2 Scoops Vanilla or Banana Protein Powder
• 1/2 Cup Stevia
• 1 tsp Baking powder
• 1 tsp Baking soda
• 1/2 tsp Cinnamon
• 1/2 tsp Nutmeg

Wet Ingredients

• 1 Cup Mashed Very Ripe Banana (about 2 medium bananas)
• 1/2 Cup Liquid Egg Whites
• 6 oz Plain Greek Yogurt
• 1 tsp Vanilla Extract

Directions

1. Pre-heat oven to 350 degrees and spray muffin tip with non-stick spray and set aside.

2. Mix dry ingredients in one bowl and set aside.

3. Mash 1 cup very ripe banana and mix that with the rest of the wet ingredients until all lumps are gone. 

4. Combine dry and wet ingredients and mix completely.

5. Separate batter equally into the muffin tray. 

6. Bake for 16-20 minutes. Poke with a toothpick to make sure they are done. The toothpick should come out clean.

7. Let cool and enjoy :)

Nutrition per muffin:

85 calories, 1g fat, 8g carbs, 3g fiber, 4g sugar, 8g protein