Keeping it Clean has a new look and a new home! The url is the same - - I just wanted to devote this site entirely to nutrition and clean-eating and cooking. You can find my training blog at the new and improved

Thursday, January 5, 2012

Feta-tastic, Egg, Veggie and Bacon Bites

IMAG1527-1-1-1My friend David posted a video of an amazing looking recipe on my FB wall the other day and it involved bacon, of course.  So, I decided to make some adjustments and make my own version and I was thrilled with the results!  Paleo friendly and protein rich, these breadless bites made an excellent dinner with a side of fresh greens and some grapes.


1 package of Maple flavored Bacon

six eggs with yolk, separated

1/2 cup feta and bleu cheese mix

salt and pepper to taste

pinch of oregano

crushed red pepper flakes

pureed avocado

1/2 cup diced tomatoes

crushed garlic

1/3 cup diced onion

IMAG1526-1-1-1 (2)Directions:

1. Cook bacon – but not too crispy

2. Wrap bacon around cupcake pan and place a small piece of bacon in the bottom of each cupcake tin. 

3. Combine egg whites with garlic, onion, tomatoes,  salt and pepper. 

4. Spoon 1/4 cup of the mixture into each tin. 

5. Top each cupcake with egg yolk.  Top egg yolk with 1 tablespoon of cheese mixture. 

6. Season with oregano to taste.

7. Once cooled, add avocado to the top. 

Bake at 350 degrees for 15 minutes. 

Tuesday, December 27, 2011

Tom Tom Turkey Meatballs (and Turkey Bacon) and Spaghetti Squash!

turkey baconWhen it comes to meats, one of my favorites is bacon!  I eat a lot of bacon – mostly low sodium turkey but some of the real stuff from time to time as well.  I'm known, actually, for my love affair with bacon. 

That being said, last night I tried something new.  I handmade turkey meatballs and marinated the meatballs in a sugar free tomato sauce with bacon.  I added 1/4 cup organic garden vegetable baby food.  Instead of spaghetti, I made a spaghetti squash and seasoned it with extra virgin olive oil, a touch of ground black pepper, and sea salt. 

For the spaghetti squash, half it, cut out the center with seeds and bake upside down on a cookie tray with 1/4 cup water for 45 minutes at 350 degrees.  Once it cools use a fork to scrape out the “pasta” and season with salt and a touch of olive oil. 

It made quite a delicious alternative and the smoky bacon (I cooked on the grill for extra flavor) really added something special.  My turkey meatballs are a piece of cake I get the lean ground turkey and grind up walnuts or cashews, about 1/2 cup per pound.  I used 5 eggs, 2 grated yellow onions, two tablespoons of crushed garlic, and a shaved carrot for the meatballs and then I cooked them on the stove.

The sauce was sugar free no salt added tomato in a can.  I put the 6 bacon slices, the sauce, the baby food, and the cooked meatballs in a crock pot for two hours of slow cooking.  The flavor was incredible.

Monday, November 28, 2011

How to Manage Thanksgiving

by Dan Campolieta with contributions from Lorraine Fender-Chiarizzio

turkey-dinner-photo-270-jsub-5201281I have amazing and smart friends and here is my buddy Dan’s tips for making it out of the holidays alive!  Okay so Thanksgiving has come and gone and like you I am excited for all the yummy food of the holiday season.  BUT sometimes that excitement can lead to you feeling the stuff bird you just ate!   Do you savor the taste of all the great food, enjoy the company and appreciate the day for what it is?  Or do you just eat to the point where you wished you wore pants with an elastic band?  So here are a few tips to not feel like a stuffed turkey!

1.  Exercise first in the morning, even if it's a brisk walk, bring the family.  Some say because it's a holiday it needs to be a day off of exercise, if anything that is more reason to get a workout in!  We can probably assume you will be consuming a good amount of carbs (some not so good but that's okay it's Turkey Day!) so all the more reason to get that metabolism fired up and ready to burn!  Anyone running a Turkey Trot?

2.  DON'T SKIP BREAKFAST!!!!!   Many people do this...maybe you figured you didn't need the extra calories...WRONG!  Breakfast gets the metabolism means "break the fast".  Have some protein like eggs/egg whites with some veggies.  The protein will keep you fuller longer so you aren't starving when all the goodies hit the table.

3.  WATER, WATER, WATER!!!  You probably can figure this one out, it will help fill your belly so you eat a bit less and helps with all the extra sodium you are probably going to get with some of the food being served.  

4.  Bring a veggie tray with you as an appetizer if you don't think they have one.  Raw veggies are great for snacking and will prevent you from overeating.  Make your own veggie dip with a light sour cream or buy a healthier version and put in a unmarked container, I bet no one will even know they are eating a healthier version of dip!

5.  DECIDE...are you going to fill your plate once with everything you want or are you hitting it like it's an all you can eat buffet?  Let's think here, most of the time you go back for seconds within minutes of finishing plate #1, give yourself 15-20min, I bet you won't feel like re-filling.  Plus if you DECIDED to not want to feel like a stuffed turkey then that's it, DECISION made, one plate full of all you want and that's it until dessert.  You will feel proud of yourself and physically feel better!  

6.  Food choices...opt for white meat not dark.  Keep an eye on the starchy carbs and how much.  Throw extra white meat on your plate and less buttery mashed potatoes, candied sweet potato, stuffing, and rolls.  Oh and gravy...keep to a minimum, try having it on the side and dip your fork in it with each bite rather than pouring it on. 

7. PAY ATTENTION...what I mean is take your time chewing, savor the flavors, appreciate what you're eating, be grateful and enjoy your company and the day itself, don't make it ALL about FOOD! 

8.  Drink water with your wine or if you are having some other alcoholic beverage.  It helps slow down the buzz you might get which could lead to uncontrolled eating, can help avoid hangover headaches and it will keep you hydrated as alcohol is a diuretic.

9.  Okay, chow time is over, don't head for the recliner!  See who is willing to take a stroll with you, get out and feel great about the day.  If it's yucky out then help clean up, stay occupied and don't pick, those picks ADD UP.  Just do something! 

10. Ahhh leftovers...that doesn't mean an entire Thanksgiving dinner all over again...enough said :-)

Hope that helps, Happy Thanksgiving!

[Editor’s Note: Dan Campolieta aka Dan Camp is a certified STRIDE Instructor and a certified Sports Nutrition Consultant who has raced with Spartan in Staten Island.  Dan Camp’s posts from will regularly be making an appearance on the Spartan Blog.]

Wednesday, September 28, 2011

Taylor Tot’s King Cali Sushi Bowl

Carrie111 575I am obsessed with sushi.  Like… obsessed.  The other member of my household who is equally obsessed with sushi is my daughter, Taylor, who is nine.  She loves albacore sashimi but her favorite roll is the King Cali and we make our own rice free version at home!  If you’re Paleo, there is Greek Yogurt so depending on how strict you are, you can simply eliminate any ingredients that you don’t eat. 
Paired with some miso soup or a salad with ginger dressing it’s an amazing, healthy and flavorful dinner.  We snack on carrot sticks and Edamame while we make it!  Did I mention it takes 15 minutes to prepare? 

Sunday, August 21, 2011

Re-defining Sunday Dinner

My kids are used to my cooking habits.  Lots of lean protein, leafy, dark greens, vegetables, whole wheat grains, and healthy fats. 
IMAG0729For dinner tonight, we’re changing up a traditional Sunday night pasta fest.  My girls aren’t huge fans of pasta sauce so I improvise with tomatoes and sweet onions sautéed with lean ground turkey, spinach leaves, and baby food.  What?  Baby food?  Yes, I use it all the time!  For pastas you can use any vegetables without altering the flavor.  I use Organic Garden Veggie or Carrots, Peas, Green beans.  Baby food adds a highly nutrient dense serving of vegetables so you are maximizing your meal and still enjoying your favorite dishes.