FAMILY-FRIENDLY CLEAN EATS

Here is where I will post all of my most favorite tried and true family-friendly clean eating recipes. I will do my best to organize the page by category, but if there is something that you are looking for in particular, hit CONTROL + F and type in one of the ingredients, and let the magic do the rest. Bon Appetit!


My Food Philosophy

Life should not revolve around food...but it does. Everything we do in a day revolves around the meals that we eat. The way we feel revolves around what we eat. Our most special occasions are planned around the meals that we will serve. And as a nation, we have formed some really bad habits around food.

I believe that food should be whole, closest to the dirt that it comes from, and bought from local vendors, when possible. I believe that learning how your body feels after you consume different foods, and choosing what to eat based on how the food makes you feel is empowering. Eating a cheese doodle may FEEL good in the moment, but it's all about learning how you feel in the moments after the doodle is gone! The most important thing that we can do for ourselves and our family is to learn healthy eating habits. Teaching our children that both fuel AND enjoyment can come from food will release them from years of struggle around food.

Diets that are restrictive are not sustainable. Like toddlers, the more we take something away, the more we want it. It's important to develop habits around food that bring us to a place where we crave the healthy alternatives, and it's possible to do that if we start today!

The meals that you'll find below are simple and nutritious. I feed these meals to my family frequently, and they satisfy even the pickiest eater at my table (usually my husband!). If you have any questions or require substitutions, please always feel free to reach out to me at jessicalynngroff@gmail.com. I'm always happy to chat about FOOD!


BREAKFAST

Overnight Oats (Holiday Edition)

For each overnight oatmeal recipe below, follow these directions:  Begin each mason jar/small bowl with ¼ cup rolled oats, ¼ cup unsweetened almond milk or lowfat milk, 1 tsp organic maple syrup.  Mix all ingredients together in a bowl or small mason jar. Store in fridge overnight. Pop in microwave with the top off for 1 minute in the morning. Enjoy!

Peanut Butter Cup Overnight Oatmeal
  • 1 TBL dark chocolate chips
  • 1 TBL natural peanut butter
Peppermint Bark Overnight Oatmeal
  • 1 TBL dark chocolate chips
  • ¼ tspn peppermint extract
  • ¼ tspn vanilla extract
French Toast Overnight Oatmeal
  • ½ tspn cinnamon
  • ½ tspn vanilla extract
  • Pinch of sea salt
Mounds Overnight Oatmeal
  • 1 TBL dark chocolate chips
  • 1 tspn unsweetened shredded coconut
Gingerbread Overnight Oatmeal
  • ¼ tspn ground ginger
  • ½ tspn cinnamon
  • ¼ tspn nutmeg


Crustless Quiche

File_000.jpeg
  • 5-6 eggs, scrambled
  • ½ tsp. salt
  • ½ tsp. pepper
  • ½ tsp. ground mustard
  • 1 cup frozen broccoli, steamed, drained, and chopped
  • 2 chicken and apple sausage links

Preheat oven to 350 degrees. Spray a 9" pie plate with nonstick spray. Put the broccoli and sausage in the plate, mix the eggs with spices and pour over the protein and veg. Bake in the oven for 30 minutes, until the mixture is firm.

You can use any combination of protein and veg for this quiche. Broccoli and sausage is what I happened to have on hand today! :)

Keep in the fridge for up to 4 days. Reheats nicely in the microwave.


LUNCH

Cobb Salad

  • 1 cup dark salad greens
  • ¼ cup chopped cucumber
  • ¼ cup chopped cherry tomatoes
  • ¼ cup sliced mushrooms
  • ¼ cup sliced bell peppers
  • 1 large hard-boiled egg
  • 2 slices low-sodium, nitrate free turkey bacon, cooked and chopped
  • ¼ medium avocado, sliced
  • 10 medium black olives
  • Red wine vinegar (or fresh lemon juice)

Top salad greens with veggies. Dress according to preferences. Enjoy!

Vegan Reuben with Homemade Russian Dressing

INGREDIENTS

Reuben.jpg
  • Marinated Tempeh
  • 8 ounces (1 package) tempeh
  • ½ cup vegetable broth
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder

  • Everything Else
  • 4 slices Dave's Killer Bread
  • ½ heaping cup Sauerkraut
  • ¼ cup homemade dressing
  • vegan swiss cheese, optional
  • 2 tablespoons grass-fed ghee
  • 1 tablespoon vegan butter

INSTRUCTIONS

  1. Cut tempeh in half lengthwise and then cut it through the middle for 4 thin slices.
  2. Combine the ingredients for the tempeh marinade in a shallow dish. Add tempeh and marinate for at least 30 minutes.
  3. Heat a large cast iron skillet over medium heat with 2 tablespoons ghee. Add tempeh and cook for about 5 minutes per side, until dark brown. Once both sides are browned, add reserved marinade and let it cook off in the skillet. This allows the flavors to seep into the tempeh deeper.
  4. Butter 4 slices of Dave's Killer Bread. Place on the skillet and cook for a 3-4 minutes, until lightly brown. Flip bread. Remove from skillet. Add Russian dressing to all slices of bread. Divide the sauerkraut between two slices, top with 2 pieces cooked tempeh each, and a slice of vegan swiss between the slices of tempeh, if using. 

Homemade Russian Dressing

INGREDIENTS

  • 1 c. Vegenaise
  • 1/2 c. Sriracha Sauce
  • 2 Tbsp. red wine vinegar
  • 1 Tbsp. coconut sugar
  • 1/2 tsp. garlic powder
  • 1/2 tsp. paprika
  • 2 shakes of Worcestershire sauce
  • 2 to 3 Tbsp. chopped dill pickles

INSTRUCTIONS

  1. Place all ingredients, except chopped pickles, in a blender and blend until smooth and thoroughly mixed together.
  2. Pour into a medium sized bowl and stir in the chopped pickles.
  3. Refrigerate for at least 3 hours to set.

DINNER

Beef & Broccoli

INGREDIENTS

  • 1 1⁄2 pounds round steak, sliced
  • 3 Tbsp oil
  • 1⁄2 cup low-sodium soy sauce
  • 1 large bunch broccoli
  • 1 large onion
  • 2 cloves garlic

INSTRUCTIONS

  1. Marinate beef in soy sauce, garlic, and oil overnight.
  2. Heat skillet over high heat. Brown steak slices in hot skillet, quickly.
  3. Remove browned meat and set aside.
  4. Sautée broccoli and onion.
  5. Add water to steam broccoli for a few minutes, until evaporates.
  6. Return the meat to the skillet with any remaining marinade and simmer.
  7. Serve over rice or quinoa and vegetables and enjoy!

PizzaDilla

This is one of my favorites. But I have to say, I really thought that I had invented something here, and was pretty disappointed when I Googled 'pizzadilla' and found a LITANY of pizzadilla recipes. Hey, at least this one is clean and Fix approved, right? For all of the items listed, try to choose the ones that have the least ingredients on the ingredient list to keep it as clean and quick as possible.

  • 1 whole wheat tortilla
  • 1/4 cup part skim organic shredded mozzarella
  • Jar of Pizza Sauce (I use Trader Joe's)
  • Toppings of your choice (I use turkey pepperoni, but you can get crazy here with veggies or whatever you like on your pizza!)

Heat your oven to 350℉. Thinly coat the tortilla with pizza sauce (I use about a teaspoon). Spread the cheese evenly across the tortilla, and top with toppings. Fold in half (carefully so that the stuffing doesn't escape!). Place on a baking sheet or stone, and put in the oven. Bake for about 5-7 minutes on one side, flip, and bake for an additional 5 minutes on the other side.  Remove and slice!

Slow Cooker Turkey Meatballs (From The Beachbody Blog)

This is such a warm and hearty meal, and I LOVE my Crockpot!!!

  • 1 lb. raw 93% lean ground turkey
  • ½ tsp. sea salt (or Himalayan salt), divided use
  • ½ tsp. ground black pepper
  • 1 large egg, lightly beaten
  • ½ cup whole grain panko (Japanese-style breadcrumbs)
  • 2 cloves garlic, finely chopped
  • 2 Tbsp. finely chopped fresh parsley
  • 2 Tbsp. grated Parmesan cheese
  • 2 tsp. olive oil
  • 1 medium onion, chopped
  • 1 (28-oz.) can whole tomatoes, crushed
  • 1 tsp. dried oregano leaves
  1. Combine turkey, ¼ tsp. salt, pepper, egg, breadcrumbs, garlic, parsley, and cheese in a large bowl; mix well with clean hands.
  2. Roll mixture into eighteen 1½-inch meatballs. Set aside.
  3. Heat oil in large nonstick skillet over medium-high heat.
  4. Add half of meatballs; cook, turning occasionally, for 4 to 6 minutes, or until meatballs are browned on each side. Place browned meatballs in a 3-quart slow cooker.
  5. Repeat with the remaining meatballs. Set aside.
  6. Add onion to same skillet; cook, over medium-high heat, for 4 to 6 minutes, or until onion is translucent.
  7. Top meatballs with cooked onion, tomatoes, oregano, and remaining ¼ tsp. salt; cook, covered, on low temperature for 5 to 6 hours, stirring once or twice.

I like to serve this over zoodles or spaghetti squash, but you can also sub in whole wheat noodles of your choice!


Thai Shrimp and Veggies

This ridiculously exotic and decadent meal comes from The Foodie and The Fix. I used multi-colored carrots and peppers to add a POP of color and fun.  :)

  • 2 cups carrots, spiralized or thinly sliced (if spiralized, 2 cups packed)
  • 2 cups red bell pepper, thinly sliced (2 peppers)
  • 2 cups fresh spinach (packed)
  • 1 lb raw shrimp, peeled and deveined
  • salt and pepper for seasoning
  • cilantro, chopped (as much as you like!)

Sauce:

  • 1 (14 oz) can of full-fat coconut milk
  • 1 Tbs raw sugar
  • 4 tsp creamy peanut butter
  • 1 Tbs low-sodium soy sauce
  • 1 Tbs sriracha - or to taste

Instructions
Season the shrimp lightly with salt and pepper on both sides, set aside.
In a skillet with high sides bring to a boil (over medium heat) all sauce ingredients (leaving out the sriracha if serving this to kids, then you can just add some to each grown-up's bowl, although I just went lighter on the hot sauce and my kids still loved it!). Add the carrots and bell peppers, cook until crisp tender, 5-10 minutes, stirring occasionally.


Add in the spinach and the shrimp and cook, again stirring occasionally, until the the shrimp is pink and opaque.


Top with as much chopped cilantro as you like! (Don't like cilantro? Use basil instead!)
Serve with rice, cauliflower rice, whole grain noodles or even all by itself if ya like.

Mongolian Beef (Adapted from A Saucy Kitchen)

Whole 30 compliant Paleo Mongolian Beef | 10 ingredients, gluten, sugar, & soy free

  • 1 1/2 lb flank or skirt steak sliced against the grain in 1/4 inch bite sized pieces
  • 1/4 cup + 1 tablespoon tapioca flour or arrowroot flour divided
  • 1/3 cup + 1 tablespoon water divided
  • 2-3 medjool dates pits removed
  • 2 teaspoons coconut oil
  • 1 teaspoon ginger minced
  • 1 tablespoon garlic chopped
  • 1/3 cup coconut aminos
  • 1 teaspoon sea salt or to taste
  • coconut oil for frying
  • 2 large green onions sliced on the diagonal into one-inch lengths
  • sesame seeds for topping

Instructions

  1. Place the flour in a shallow bowl and dip the steak pieces in the flour, lightly coating the sides of each piece. Let the beef sit while you prepare the sauce. This will give time for the tapioca/arrowroot to stick.

Sauce

  1. Remove the pits and roughly chop your dates before adding them to a blender or food processor with 1/3 cup water. Blend on high until the dates are broken down and mixed into the water. Set aside.

  2. In a medium sized sauce pan, warm 2 teaspoons coconut oil on a medium low heat. Add the ginger and garlic to the pan and sauté for a minute or until they become fragrant. Gently pour the date water into the pan along with the coconut aminos and 1/2 teaspoon salt. Stir and turn to a medium heat, bringing the sauce up to a gentle boil for about 5 minutes. Stir every so often to prevent burning.

  3. In a small bowl, whisk together 1 teaspoon water with 1 teaspoon tapioca/arrowroot starch. Whisk until no lumps remain and then gently add it to the sauce to thicken. Taste ans season as you go - add more salt to your preference. 

  4. Remove the sauce from the heat and set aside while you prepare the beef.

  5. In a large wok or skillet, heat up enough oil to cover the bottom of the pan. When the oil is hot, add the beef pieces to the wok and sauté for a couple of minutes or until the edges start to turn a darker brown. Flip over and saute the other side for about a minute. You will probably have to cook in batches. After all of the beef has been cooked, use a slotted spoon to remove them from the wok. Place on a paper towel lined plate and drain the oil from the pan.

  6. Return the wok to the stove top and add the beef back in. On a low heat, stir and warm the beef for a minute. Pour the sauce over the top and add the spring onions. Cook for another two minutes before removing from the heat.

  7. Serve over rice or cauliflower rice* and enjoy!

*To make cauliflower rice, simply wash and cut cauliflower into chunks, and then pulse in a food processor until rice consistency. Heat a teaspoon of ghee or coconut oil in a skillet and saute over medium-low heat until warmed through.

Chicken Florentine Pasta

Chicken Florentine.jpg
  • 1 pound whole wheat Penne
  • 1 pound of boneless, skinless chicken (either breasts or tenders, either will work)
  • Salt And Pepper, to taste
  • 2 Tablespoons grass-fed ghee
  • 2 Tablespoons Olive Oil
  • 4 cloves Garlic, Minced
  • 3/4 cups Dry White Wine
  • 3/4 cups Low-sodium Chicken Broth
  • 1 bag Baby Spinach (or farm fresh spinach)
  • 1 can no salt added diced tomatoes, drained
  • 4 ounces, Parmesan Cheese, Shaved With Vegetable Peeler

Instructions

Cook pasta according to package directions in lightly salted water. Drain and set aside.

Cut chicken breasts into chunks and sprinkle on salt and pepper.

Heat ghee and olive oil over high heat in a large cast-iron skillet. Add chicken in a single layer and do not stir for a minute or two in order to allow the chicken to brown on the first side. Turn the chicken and brown on the other side. Cook until done, then remove chicken from the skillet. 

Turn heat to medium. Add garlic and quickly stir to avoid burning. After about 30 seconds, pour in wine, tomatoes, and broth, stirring to deglaze the pan. Allow the liquid to bubble up, then continue cooking until it's reduced by at least half (most of the surface of the liquid should be bubbling at this point).

Turn off the heat. Add spinach and chicken to the skillet. Toss to combine; the spinach will wilt as you toss everything. Add plenty of Parmesan shavings and toss to combine. 

Serve over pasta with extra Parmesan shavings.

Turkey Taco Salad

  • 1 lb. ground turkey meat, 99% fat free
  • 1-2 TBL olive oil

Taco Seasoning:

  • 2 TBL cumin
  • 1 tsp paprika
  • ½ tsp cayenne pepper (if yo nb
  • ½ tsp garlic powder
  • ¼ tsp black pepper
  • ¼ tsp chili powder
  1. Mix ingredients together. Store in airtight container in your spice cabinet. Use approx. 1 TBL of mixture for every 1 lb. of meat.
  2. Heat a skillet over medium high heat. Add 1 TBL EVOO and brown turkey meat.  Mix 1 TBL of taco seasoning with 1-2 TBL olive oil, drizzle over turkey. Cook until thoroughly browned.
  3. While the turkey is cooking...
  4. Make a salad! You can use anything that you have in your fridge. Lettuce, diced tomatoes, olives, peppers...think about what you like on tacos and go crazy! Serve with ½ cup of chicken, 1 tablespoon of Greek yogurt (in place of sour cream), and drizzle with hot sauce of your choice. This is a fun family night meal if you make a little taco bar on your kitchen counter and let everyone garnish their own salads!

Roasted Brussels Sprouts

Whole 30 compliant 

  • 1 lb Brussels sprouts
  • 4 slices sugar/nitrate free bacon
  • 2 TBL ghee
  • 1 TBL kosher salt

Instructions

  1. Preheat oven to 400 degrees. While the oven is heating, cut the stems from the Brussels sprouts and dispose of the few outer leaves.

  2. Toss with melted ghee and a sprinkle of salt.
  3. Put the sprouts on a lined baking sheet. Sprinkle chopped bacon over all sprouts. Bake for 30-35 minutes.
  4. Set a timer for 10 minutes and turn the Brussels sprouts. Set the timer again and turn them over again. Set the timer again, and turn them one last time. They are done when sprouts are caramelized and bacon is crispy. 

SNACKS
 

Homemade Acai Bowls

For the Acai mixture:

Blend in a food processor or blender until smooth.

Toppings:

Here's a great post for more toppings!