Review: BuzzFeed Clean Eating Challenge

This detox couldn't have come sooner for me. After a long stretch of holiday gluttony, my body needed a shock to the system.  

You have to start the challenge on a Sunday - BuzzFeed refers to the days of the week for prep and leftovers needed for various meals - it will just be too confusing to convert the days (especially in such a weakened state...)

This detox is extremely time consuming, even from day one. I've never spent so much time at the grocery store. We also tried to make the trip fun by grabbing a glass of wine at the Mariano's bar (last tox before the detox), so then I was stuck trying to open those produce bags with one hand...it's really difficult (and putting down the wine just wasn't an option). I'm pretty sure this added at least 20 minutes to the shopping trip. Our fridge was 95% empty before the grocery store trip - and barely fit all of our produce!

The prep and planning is pretty intense. I like to cook, and am used to the prep and cleaning that accompanies cooking, but I usually don't make 5 meals a day. Lots time spent cooking and washing dishes. If you really don't like to cook, I think this challenge may be too labor intensive.

Smoothie Packs

Lunch prep after dinner - for the next day's lunch at work

Pros

• Printable grocery list, itemized with portions
• Delicious and interesting menu
• Filling (the first couple of days I was hungry but after that Struan and I were both fine)
• Inexpensive (week one cost $300 and week two cost $200 - that's 70 meals for two people!). I also bought as much organic as possible and didn't pay much attention to the prices, so you can reduce the grocery cost easily if you want by being a smarter shopper.
• Buzzfeed does an awesome job of utilizing leftovers and ingredients so that you don't have to buy as many different things (even though you are still buying a sh*t-ton). Nothing went to waste though!
• Easy to replicate after the detox and nutritional info is itemized for each meal. For those who don't want to commit to the whole enchilada, I would recommend integrating some of these recipes into your routine.
• IT WORKS! Mind you, I had an epic holiday season followed by an extreme night of binging before the detox (steakhouse dinner followed by pizza. I. Know. So bad.), but I had some really great weight loss results. Struan did as well (of course more than me because guys are annoying like that).

Cons

• TIME CONSUMING! From the first grocery store trip, to the prep and cooking, our lives literally revolved around the meal schedule. I'm not exaggerating. You would need to have a pretty reliable work schedule and have evenings free to cook and prep. It also helped that Struan and I both could tackle cooking a meal and prepping for the next at the same time.
• Directions for ingredients needed as "leftovers" weren't as clear as I would have liked. While BuzzFeed did indicate what would  be used as a leftover for later (i.e. roasted chicken), I wasn't sure for how many meals I would continue to need that chicken (I may have overlooked something, but this happened with a couple of different meals). I ended up needing to go back to the grocery store midway through the week to pick up more supplies.

All in all, we both were really happy we went through with the detox. We had great results and discovered new, healthy recipes that we will definitely be making again.

The breakfasts were our favorite! We've already made the Overnight Oats and Banana Kale Smoother (pictured) again now that the detox is over.

Our usual breakfast is an over easy egg - the Buzzfeed plan includes more interesting options like this Green Onion and Feta Omelet. And so easy!

The Turkey Meatballs and homemade sauce was one of my favorite dinners. You use the leftover sauce to make an amazing poached eggs breakfast dish the next morning.

Stir fry without the self shame and MSG

Cauliflower Steaks with Lentils - it doesn't look that pretty, but it's really good. I found a new love for cauliflower during the detox and also now have an arsenal of vegetarian meals (while still high in protein).

I would love to hear feedback and recommendations from other BuzzFeed Detoxers! Let me know your success and war stories :)

Caprese Eggs

One of my favorite parts about summer...ripe tomatoes. That, and soaking up the sun, iced coffee, dining al fresco, bbq-ing, boating, brunching, walking around without 50 layers...and tomatoes.

Just like summer in Chicago, ripe tomatoes are a wonderful and fleeting pleasure. In my opinion, the best way to enjoy nature's treats are freshly picked (errr purchased) and simply prepared.  Take some time this summer to enjoy the morning sun with this effortless breakfast that feels indulgent.

Ingredients:
- egg(s)
- tomato
- fresh basil
- fresh spinach
- balsamic vinegar
- salt and pepper


An instant classic.



It's almost too easy. These should be ingredient staples in your kitchen - I whipped up this breakfast on one of those days I was convinced there was NOTHING to eat in the house. Woe is me moment.

 




Lay down some spinach, tomatoes, chopped basil, drizzle the balsamic vinegar and season with salt and pepper.




Now comes the test - mastering the perfectly cooked egg.  As frustrating as golf.  And you know I had to get a shot sunny side up. Couldn't resist.

 

Dig in! What a way to start your day.

I hope you all enjoy this easy breakfast as much as I do! Bonus points - make some coffee and watch your favorite morning news. Caprese Eggs + Kathy Lee and Hoda = dream morning.

Teriyaki Salmon with Apple Cider Slaw

The weather may not show it, but summer is coming. Lean protein and veggies reign supreme this time of year. This dish hits my priorities of quick, easy, healthy and flavorful - with bonus points for nice presentation. The tart and crisp Apple Cider Slaw complements the tangy and sweet teriyaki. Cook up this meal for guests and they will surely be impressed (and they don't need to know it only took you 30 minutes). 

Ingredients:
1 lb Alaskan Sockeye Salmon
1/4 cup Soy Yay Veri Veri Teriyaki Sauce
2 tbsp minced fresh ginger root(1-2 inches)
5 cloves garlic

Apple Cider Slaw:
2 cups sliced red cabbage
1 cup broccoli carrot slaw
2 bunches green onion (9 stalks)
1/2 green apple

Dressing:
3 stalks green onion
1 tbsp olive oil
4 tbsp apple cider vinegar
1 tsp salt
1 tsp pepper

Preheat oven to 425 degrees.

Fresh ginger root - break off about a 1-2 inch piece for the marinade.

Chop fresh garlic and ginger root for marinade.

Marinate salmon with chopped garlic, ginger and teriyaki for 1 hour [see next step for what to do while the salmon marinates]. After one hour (or whatever you honestly have time for) place dish in preheated oven for 8-10 minutes until cooked through and opaque in the middle. You may need to cut into the filet to make sure it's cooked through properly (I still have trouble knowing the exact correct time for salmon since I don't make it very often, practice makes perfect!).

While the salmon is marinating, get started on the Apple Cider Slaw. Make the dressing first so it has time for the flavors to mix and meld and all that good stuff.

Dressing:
3 stalks green onion
1 tbsp olive oil
4 tbsp apple cider vinegar
1 tsp salt
1 tsp pepper

Directions:
- chop the green onion, using only the white and light green part of the stalks
- mix olive oil, cider vinegar, salt and pepper
- crush the chopped onion with a spoon against the mixing bowl to release the juices and flavor
- mix and let sit until you are ready to prep and serve

Apple Cider Slaw:
2 cups sliced red cabbage
1 cup broccoli carrot slaw
2 bunches green onion (9 stalks, this is in addition to the green onion in the dressing 
1/2 green apple

Thinly slice the green apple.

Mix all ingredients and dressing in a serving bowl.  Serve with the salmon and give yourself a high-five for a job well done!

Chipotle Chicken Bowls

I've made this two weeks in a row because it's so good and EASY.  If you don't mind eating leftovers, this will last you for a few dinners and lunches. I think this is  agreat meal to make Sunday night when you have some time to let the chicken cook, and then serve it for dinner the next evening. This is the type of dish that only tastes better the longer it has been marinating together (i.e. excuse to not cook for a couple of nights and keep eating the same thing...). The most difficult part of trying to stay healthy for me is keeping up with it when work/life gets hectic. I've found that if I plan ahead (whhhhat grocery shop?!) it's easy to stay on track.



Ingredients:
Serves 6
- 1 to 1.5 lbs chicken breasts
- 2 jars Frontera Grill Chipotle Salsa
- 1 can black beans
- 2 bell peppers
- 1 cup corn (frozen)
- 1 poblano pepper
- 1 cup chopped yellow onion
- 1/4 cup chopped cilantro (plus 2 tbsp for quiona)
- 1/2 cup cooked quinoa
- 1 lime

Mariano's just started carrying "Simply Salsa" in the produce section and it's SO good. I am very picky with salsa, I rarely like any of the jarred brands. Simply Salsa is really fresh and has a nice kick (I've bough the hot, medium and mild - they were out of the medium one day so I mixed the hot and mild together).  I've brought this to a friend's house and served it at my own and both times everyone commented about how much they liked it.

Start by placing the chicken breasts in a large pot (covered) with one jar of the Frontera salsa on medium heat. If you have a crockpot, you can always use this recipe and use frozen chicken if you want to have it cook while you're at work or something (about 3-4 hours cook time).

While the chicken is cooking, coarsely chop all your veggies and herbs.

Also make the quinoa and add 2 tbsp cilantro and lime juice while the chicken is cooking.

After the chicken has been cooking for 1.5 hours, remove from the pot and place on a cutting board (leave salsa/sauce in the pot). "Pull" the chicken with a fork until it becomes shredded.

Add shredded chicken back to the pot. IF YOU ARE MAKING THIS MEAL IN ADVANCE, STOP HERE. Throw the chopped veggies in a large ziplock/storage container and quinoa in a separate container. Cover the pot the put the whole thing in the fridge until you are ready to reheat with the veggies and serve (remove from fridge so it's room temp and just continue with the recipe as follows, but about 1 hour before you are ready to eat). IF YOU ARE MAKING THIS DISH TONIGHT - add in the chopped veggies and the second jar of Frontera salsa, simmer for 30 minutes

Top quinoa with chipotle chicken and garnish with avocado, salsa, green yogurt and green onion - burrito bowl style.

You can also serve on top of chopped romaine lettuce - quinoa optional - to switch things up.

Nutritional Info
Serving Size: 1 cup of chipotle chicken (without quinoa) including avocado and greek yogurt
Calories: 363
Fat: 12.7g
Fiber: 8.4g
Carbs: 40.2g
Sodium: 569
Protein: 23.5

Quinoa: add 155 calories for 1/4 cup serving

- 1 avocado (garnish)
- 1/2 cup green onion (garnish)
- pico de gallo (garnish)

Southwest Sweet Potatoes

I'm excited to share this meal - it turned out much better than I expected. I love the sweet/spicy combo and it's low-cal/antioxidant rich. Win - win. 

Ingredients:
Serves 4
- 4 sweet potatoes
- 1 can black beans
- 1 cup diced green pepper
- 1 avocado 
- 3/4 cup diced yellow onion
- 1/2 cup diced cherry tomatoes
- 1/4 cup cilantro
- 1/4 cup chopped green onion
- 4 tbsp plain Greek yogurt
- 1 tbsp coconut oil 
- 1 tsp cayenne pepper 

Preheat oven to 425 degrees.  Potatoes will bake for 1 hour.

While oven is preheating, rinse/scrub potatoes and cover in foil. The moisture from the rinse will help steam the potatoes and keep them from drying out while baking.

While the potatoes are baking, rinse the black beans and chop the green pepper, onion, tomatoes and cilantro. It will only take about 15 minutes to make the southwest mixture, so you may want to wait until the potatoes have been in the oven for 35-45 minutes so that it's all ready around the same time.

Heat saucepan and add in coconut oil. Once melted, add onions, green pepper and cayenne pepper - cook for 3 minutes.

Add beans, tomatoes and cilantro and cook until heated throughout (about 10 minutes).

Remove potatoes from oven/foil and slice lengthwise. Try not to cut through the bottom; works a little better if you can create more of a pocket. Fill each one with the southwest mixture.

Garnish with avocado, green onion and cilantro.

Add a dollop of Greek yogurt - I like how the cool and tart yogurt balances out the warm and spicy sweet potato.

Nutritional Info:
Serving Size: 1 Southwest Sweet Potato (including Greek yogurt)
Calories: 427
Fat: 11.7 g
Fiber: 15.7 g
Carbs: 67.4 g
Sodium: 98.6 g
Protein: 17.6 g

Turkey Quinoa Stuffed Peppers

As you've noticed - I love to eat. This love affairs tends to catch up with you...especially after a holiday binge. I'm trying to reverse some of the damage I've done recently - and diet is a four letter word to me.  I love to go out to restaurants and cook, how can I diet?! The only way I know how to make a lasting change is to create meals that are fun to cook and eat, while still being healthy.  I hope to post recipes that are good enough to pass as "normal" (no-diet) meals. Each dish will (hopefully) be filling, fresh, high-protein and low calorie. I'm also trying to cut out cheese (the horror), but you can always add it in to the recipes you see. Everything is always better with cheese.

I love these stuffed peppers because they are truly filling and only 265 calories (what?!).  Packed with veggies and protein, this dish is a great substitute if you're craving a hearty dish like lasagna.

Ingredients:
Makes 4 servings
- 1/2 lb ground turkey
- 1/2 cup cooked quinoa
- 4 bell peppers
- 1 yellow squash
- 1/2 yellow onion
- 6 cloves garlic
- 2 tbsp fresh chopped parsley 
- 2 cans crushed tomato
- 1/2 tsp crushed red pepper
- 1/4 tsp Italian seasoning
- 1 tbsp coconut oil (or olive oil)
- fresh ground pepper (to taste)
optional - cheese (mozzarella, Parmesan). 

Preheat oven 400 degrees. While oven is preheating, cook quinoa according to package directions.

Chop onion and garlic. Heat sauce pan on medium heat and add oil. Add chili flakes and Italian seasoning.

Add ground turkey to the pan and sprinkle some pepper. Stir and let cook while you prep the other ingredients.

Slice bell peppers and remove seeds (you will put the turkey and quinoa mixture in these later)

Chop squash and parsley, add to cooked quinoa.

Combine cooked turkey mixture with the quinoa. Add 1/2 cup of tomato sauce and mix together until evenly coated.  Fill the baking dish with 1/2 cup tomato sauce and 1 cup water (may need more if you are using a larger dish).  This liquid is important to help the peppers cook and not dry out in the oven.

Place peppers in the dish and fill with turkey quinoa mixture.

Top stuffed peppers with 1/2 cup tomato sauce. Cover with foil and cook for 45 minutes. If you decide to add cheese on top, remove foil and cook for another 10 minutes until cheese browns.

Mmmmm peppers are ready.

Top with chopped parsley and enjoy.

See - packed full of goodness!

Calories - 265
Fat - 9.5 g
Fiber - 5.3 g
Carbs - 29.6 g
Sodium - 247g
Protein - 15.2 g