Hominy Waffles

We bought a giant can of hominy to make the Posole salad recipe and have lots left over - so I am looking for ways to use it.

Waffles sounded good today..so. here is a recipe I made up by combining 3 different recipes I found online. It is not necessarily "clean" food but it is fairly healthy, high carbohydrate choice. On Sundays, even when I am in a "cutting" phase, I like to relax a little and have something special.

Preheat waffle iron (we use two so its all ready faster :) )

In a large bowl mix together :

2 cups hominy ( I mashed it up just a little)
3 eggs
4 tbsp olive oil
1 tsp vanilla
1 1/2c milk

In a seperate bowl mix together:

1 c cornmeal
1c flour
1 1/2 tsp baking powder
1/2 tsp salt
1/4 tsp baking soda
1 tsp cinnamon
1/4 tsp nutmeg
1/4c sugar or splenda

dump dry ingredient mixture into wet ingredients and stir just until combined, don't over mix!

Pour into waffle irons and cook until they come out easily :)

We topped ours with a 90:10 mixture of sugar free maple syrup and dark molasses and a side of lean, grilled ham :) YUMMY

You can place the extra waffles on a baking sheet and place in the freezer, then when theyare frozen place them in ziploc bags and whenever you need a quick carbohydrate choice for breakfast, pop one in the toaster :)

Roasted Yukon Gold Potatoes

Yukon Gold Potatoes have a wonderful, buttery flavor of their own, so you don't have to add much.

Allow a 3oz potato for most women, a 5oz potato for most men. I like to make these in batches so i have leftovers to add to meal packets for lunch during the week.

Preheat oven to 400 degrees.

Scrub yukon gold potatoes and cut into 1/2" thick strips or cubes, place in a large bowl and toss with enough olive oil to coat lightly and seasoning of choice - I like sea salt, garlic and fresh ground pepper.

spread potatoes in a single layer on a baking sheet.

bake 15-30 minutes, checking every 15 minutes. Once the potatoes are browned and soft through, they are done. Cooking time varies depending on thickness of cut.

Light and easy corn fritters

These make a quick breakfast carbohydrate choice, we make them in bulk on weekends, place servings in tupperware, and reheat as needed. They pair well with scrambled eggs or a protein shake.

Ingredients
(makes 4 servings)

1⅓ cups fresh corn kernels removed from about 3 ears corn (frozen can be used)

1/3 cup fat-free half-and-half or low-fat milk

1 large egg, higher omega-3 or 1/4 cup egg substitute

1 teaspoon granulated sugar or splenda

1/4 cup cornmeal

2 tablespoons whole wheat flour

2 tablespoons unbleached white flour

1/2 teaspoon baking powder

1/4 teaspoon ground pepper

1/4 teaspoon salt (optional)

4 teaspoons canola oil

Fat-free sour cream (optional)

Directions

1. In medium bowl, combine corn kernels, fat-free half-and-half, egg or egg substitute, and sugar. Mix well. In another medium bowl, combine cornmeal, flours, baking powder, pepper, and salt if desired. Fold the cornmeal mixture into the egg mixture until nicely blended.
2. In large nonstick skillet, heat 4 teaspoons oil over medium heat. Spread oil over bottom of skillet to coat well. Drop batter by heaping tablespoons in hot pan. When underside is golden brown, flip fritters over and brown other side (about 2 minutes more). Remove to serving plate and serve with fat-free sour cream if desired.

Per serving (1 fritter): 176 calories, 5.5 g protein, 24 g carbohydrate, 6.5 g fat, 1 g saturated fat, 3.6 g monounsaturated fat, 1.9 g polyunsaturated fat, 57 mg cholesterol, 3 g fiber, 123 mg sodium (268 mg if you add the salt). Calories from fat = 33%. Omega-3 fatty acids = 0.6 g, omega-6 fatty acids = 1.3. Weight Watchers POINTS = 3.

Clean Eating Grocery List

This is a list I send out to clients to help them make healthy food choices. It is by no means complete, but is a good starting point.

Protein Sources:

Beef (limit to 2 - 3 times a week): tenderloin, filet mignon, sirloin, flank steak, round steak, top round, roast beef, ground round, ground sirloin, 93% lean ground beef

Poultry: Skinless chicken breast or tenders, Swanson’s canned chicken breast, turkey breast, turkey breast cutlets, 95% fat-free or leaner ground turkey breast. Deli turkey breast (lean)

Fish (nearly all kinds) best bets: tuna, fresh or canned in water, cod, flounder, halibut, haddock, orange roughy, salmon , red snapper, perch, Pollock, scallops, shrimp, whitefish, swordfish

Complex starchy carbs: oatmeal, cream of rice, puffed rice, rice cakes, cooked rice (white or brown), potatoes, sweet potatoes, beans (white, pinto, kidney or black), lima beans, corn, peas

Other starchy carbohydrate sources are : quinoa, barley, rice noodles, whole grain noodles

Fibrous veggies (free foods): Asparagus, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumbers, green beans, lettuce, mushrooms, spinach, tomatoes, water chestnuts, zucchini

Fruit alternates: Apple, blueberries, cantaloupe, grapefruit, kiwi, nectarine, peach

Seasonings and spices, etc.
Low Sodium Soy sauce - you drink a lot of water and sweat a lot, soy sauce is okay
Any sugar-free spice blend - a good way to change up fish and veggies, marinate chicken, etc.
Hot sauce (sugar free vinegar-based)


Drink lots of water - aiming for ½ to 1 gallon a day. Start with ½ gallon and see how you feel.

You can also have any sugar-free beverages (diet pop, crystal lite, etc) and sugar free jello with lite cool whip for sweet tooth is great.