Eat & Cook Clean, Recipe

“The Veggetti” as seen on TV

Last month for my birthday my kids Ryan & his wife Lindsi got me “The Veggetti”. We all laughed at it and quoted lines like “hey family I made it with my Veggetti” & ” check out my Veggetti”. I believe it sounded so funny cause Veggetti kinda sounded like a nickname for a female part. Do you get it? Sorry if you don’t. Anyway after all that I love this thing. Don’t you love it when something does what it says. It’s easy to use,easy clean up and just stores away in the drawer.image

It came with a cute little recipe guide that was really informative.


My first try was with Zucchini squash. I prepared it with my “Veggetti” sautéed it in a little olive oil with my house seasoned (consists of kosher salt,garlic and black pepper) threw in some halved grape tomatoes,grated some fresh Parmesan at the end. It was delish and healthy. I served it along side some grilled lamb pops.image


I give it 5 out of 5 stars, because it worked and we love the name. Now go get one!


Eat & Cook Clean

The Healthy Snack List


Here is the list, take it to the store, buy all the stuff you like. Now its in your frig. Keep list handy and when your wanting to snack, BAM its there.

Bag up this stuff and take it to work for breakfast or lunch.

Your gonna Thank me later.

This list is from Skinny Her blog is really full of a lot of great fitness tips.

Eat & Cook Clean

Eating Clean Grocery List for Beginners

So I’m on a mission to do what I can for my family on eating and cooking clean. Let it be known once again I did not dive into this change 100% and probably never will totally. What I am doing is as much as I can with fresh foods, veggies and fruits. I have chosen my Organic must haves  and I am working on other areas as far as no processed or packaged food. I have to admit I had a Fast Food breakfast burrito the other day from DT and I felt so guilty but I was so starving and we were on the road, and real soon I plan on going to ” In and Out” and get me that burger I love, maybe just eat some of hubby’s french fries 🙂 So I feel like this is  the real world and sometimes we will eat crap food (and enjoy it) but in small amounts and not everyday. We will eat fast food (but not super size) and make the best choice on the menu. Live life, do what we can to eat right and make better eating choices. I found this list and I think it’s a good place to start. Not too many weird items and just real food. Try coping it to your phone and take it to the store with you and see if there are good choices you can make. Good Luck and I hope it helps. Thanks to Angie who has a great blog and made this list! image

Eat & Cook Clean

Label Reading-10 Ingredients to Avoid

Food Labels Translated: 10 Alarming Ingredients To Avoid


Grocery shopping can be an overwhelming experience in itself, especially when trying to keep the family healthy with the most natural, nutritious items in the store. While trying to make good decisions for ourselves and our family, we are burdened by the seemingly foreign language descriptions of nutritional information and ingredients. Causing us to feel confused and overwhelmed, we often throw the items in our cart without actually knowing what we’re really purchasing. Decoding ingredient lists and food labels is a science most of us are unfamiliar with. To help lessen the confusion, I’ve created a food labels translated guide, hoping to simplify the nutritional scope into more understandable measures. Here are 10 alarming ingredients you avoid as often as possible: 1. Monosodium Glutamate (MSG): MSG is found in processed foods like salad dressings, low-fat yogurt, canned meats, frozen meals, potato chips, canned soups and some flavored crackers. MSG is a dangerous ingredient as it’s known as an excitotoxin, a neurotoxic chemical additive that harms nerve cells by overexciting them. Consuming MSG regularly damages and even destroys a large number of brain cells and can lead to serious health problems, including neurological disorders. Also, consistent consumption of MSG is linked to appetite stimulation and weight gain/obesity. For more information on this “silent killer”, clickhere. 2. Aspartame: One of the most commonly used artificial sweeteners, and also referred to as a man-made poison. Aspartame is also an excitotoxin, like MSG, causing headaches, dizziness, blurry vision and gastrointestinal damage. Research shows this “safe” and popular additive can destroy your immune system by consistent consumption. Some say it is like digesting an insecticide, and many researches conclude that aspartame is one of the most dangerous FDA approved substances available to consumers. Aspartame is found in NutraSweet, Equal, Canderel, Spoonful, Natrataste, AminoSweet and many others. Swap your dangerous sweeteners with the natural Stevia drops. For more information on aspartame, click here. (photo credit here)


3. High Fructose Corn Syrup (AKA corn sugar, glucose/fructose syrup, fruit fructose): Mostly all HFCS is made from genetically-modified corn, and is the number one source of caloric consumption in the US diet. It has been directly linked to weight gain and the development of diabetes. If this isn’t enough to scare people away from this harmful ingredient, HFCS is also a major contributing factor to cardiovascular disease, arthritis, and insulin resistance (the causing agent of Type 2 Diabetes) and high blood pressure. HFCS is found in soda, salad dressings, breads, cereals, yogurt, soups, lunch meats, pizza sauce and condiments. Get the Skinny: On average, Americans consume 12 teaspoons of HFCS a day! 4. Agave Nectar: Another highly processed sweetener. Agave Nectar contains the highest amount of fructose among all commercial sweeteners. Fructose is mainly broken down in the liver and then converted to fat. Stay away from it! 5. Sodium Nitrite and Sodium Nitrate: Both of these chemicals are used to preserve meats. When added to meats, the nitrates are converted into nitrosamines. Nitrosamines are strongly associated with an increased risk of cancer. Get The Skinny: The World Cancer Research Fund expressed that eating 1.8 ounces of processed meat (lunch meat) every day increases your risk of cancer by 20%. Nitrates are found in cured meats, ham, bacon, corned beef and hot dogs, pate, pickled pig’s feet, canned meat, smoked salmon, dried fish and jerky. If you’re a lunch meat lover, try the Applegate Organics brand of lunch meat which contains no nitrates. For more information on the dangers of sodium nitrate, click here.


6. Refined Vegetable Oil (soybean oil, corn oil, safflower oil, canola oil and peanut oil): Refined vegetable oils are made by elaborate mechanical and chemical processes to derive the oil from the seeds. The refining process contains chemical solvents, extremely high temperatures, deodorization, and bleaching, which removes the natural vitamins and minerals from the seeds. Also, most vegetable oils are hydrogenated, meaning the mechanical process creates trans fatty acids which are known to contribute to heart disease and some cancers.  Refined Vegetable Oil is found in most processed foods such as crackers, granola bars, baked goods, and standard cooking oils and margarine. Coconut oilis a healthier alternative. I love this brand from LouAna. 7. Potassium Bromate (“enriched flour”): This ingredient is used as an additive in foods to increase the volume in some breads, rolls and flours. It has been shown to cause cancer in animals and is banned in Canada and several other countries. In some states, a cancer warning is used on the label, and the FDA has asked bakers to “voluntarily” stop using it. Enriched flour is the equivalent to putting pure starch in your system (keep in mind that when added with water, starch turns into a paste…think of how your body tries to digest that!) Your body reacts to enriched flour the same way it reacts to pure sugar, by going on sugar highs and lows. Enriched flour is found in most commercial baked goods in the US, including Wonder Bread, Sunbeam, some Home Pride products and flour. 8. Margarine: Margarine and other hydrogenated oils are packed with trans-fatty acids which is a main cause of coronary and heart disease and other chronic illnesses. While substituting butter with margarine was a health fad that plateaued fast, make the healthy swap back to butter with this pasture-raised, all natural brand: Kerry Gold.


9. Table Salt: First, let’s clarify a huge misconception. Salt is not equal to Sodium. Salt is a chemical. Salt is man-made. Salt is not a natural element that digests properly or does anything nutritious for our bodies. It is true that our bodies need sodium, but sodium and salt are completely different. Most salts sold in commercial supermarkets contain over 30 synthetic chemicals. (Read more at The Health Dangers of Table Salt) Additionally, salt is bleached. Salt’s toxicity levels are so high, it drastically increases blood pressure, causes fluid retention by absorbing water and other fluids in the body (causes gout), taxes the liver and kidneys and causes obesity. Get rid of table salt and add Himalayan Salt. Himalayan Salt is the purest form of salt and is not contaminated with any toxic ingredients. This salt is actually good for your body as it provides the nutrients your body needs. 10. Low-Fat & Fat-Free Products: Another health fad that has been scrutinized is the low-fat diet. Low-fat negatively effects our bodies because producers add more sugar and preservatives to keep the full-fat taste. Plus, all fat isn’t scary! People need good fat for many reasons: it helps most organs function correctly, benefits the skin, is needed so your body can absorb the fat soluble vitamins A, S, E, and K, helps produce endorphins, etc.

This list is not meant to overwhelm or terrify you as a consumer. Once educated, it is actually easy to make these healthy swaps. Not only are they nutritious and whole, they are satisfying and delicious!

Make These Healthy Swaps:
  • Instead of enriched flour, try: rye flour, oat flour, almond meal, almond flour, millet flour, quinoa flour, brown rice flour, whole wheat flour, and whole grain wheat products (bread, rolls, etc.) *NOTE: Many people have a tolerance issue with wheat products caused by food allergies and sensitivities. If you experience discomfort or physical reactions to wheat, try gluten-free products instead.
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