Fluffy, Tender Denver Omelet

Serves 2

1 Tbsp plus 1 tsp olive oil
1/2 c finely chopped red onion
1/2 c finely chopped red bell pepper
1/4 tsp salt
1/4 tsp ground black pepper
1 oz of chopped ham or turkey bacon (about 3 TBSP)
2 large eggs,
3 large egg whites
1 Tbsp chopped parsley leaves

Add 1 tsp olive oil to cast iron skillet, add onion, bell pepper, and salt and pepper. Cook about 5 minutes. Stir in the ham and cook until heated through. Transfer the mixture to a bowl and wipe out the skillet.
Preheat broiler to low. Lightly beat the eggs together. Heat the remaining 1 Tbsp olive oil, swirl in pan to insure it is fully coated up to 1/2 inch on the sides as well. Add the eggs and onion mixture and mix the ingredients. Cook for 2 minutes (or until the bottom is set). Place the pan under the broiler and cook until firm on top (about 1 minute). Let is stand 1 minute. Slice into 4 wedges and serve. Sprinkle parsley on top.

Calories: 233
Fat: 15g
Protein: 14
Carbs: 8.6

Warm to your soul Chili!

Chili is one of the dishes that actually is fun to make and healthy to eat. I love trying different ways to make Chili!  Spice it up, or substitute your favorite lean meat or textured vegetable protein. Experiment with different beans and legumes. It's also great for using up those soon to spoil veggies.  Try to avoid certain popular mix-ins like cheese and sour cream that add more fat than flavor. 

1 lb. ground chicken/turkey, extra-lean (or make it without meat and use buglur wheat)

1 large onion, chopped

2 cloves garlic, chopped

1 bell pepper, chopped

2 stalks of celery, chopped

28 oz of fresh tomatoes diced

2 tbsp of tomato paste

1 bay leaf

12 oz of fresh tomato juice

2 cans (15 oz.) black beans or tri colored beans, rinsed

2 tsp. chili powder (or more to taste)

Salt and pepper to taste

In a large saucepan, brown ground turkey. Spoon out any excess fat. Add onion, garlic, celery, and pepper,  and sauté until veggies about 5 minutes. Add remaining ingredients and simmer at least 30 minutes. The longer it's cooked the better! Can be served immediately (although leftovers are great, too). Serve with hot sauce to taste. Serves 4.

How often do you have your "treat" ??

So I learned a hard lesson this past week. I restrain myself and my family and we eat so perfect for a good 4 weeks....so I've taught my family that they don't need the willpower I have it for them, but when all my willpower is gone no one is there to help me fight against my cravings. So I fall down...and I fall hard! So after way to much Ice Cream and a few to many s'mores I have come to realize I need to "treat" myself a little more often and not take so much control of how my family eats. If they slip, I can't use all my energy talking them down. Hard lesson, but I'm glad I've learned it! I see the next 4 weeks being much more productive and a lot less stressful! What are you learning on your journey?

Do you love fries??? Me too...try these

http://www.thegraciouspantry.com/clean-eating-curry-parsnip-fries/

Memorize it!

You can clean your eating habits up so much by just cooking your food different. If change is hard for you and you're wanting to start small...start here! Change how you cook and we can work on changing what you cook later!