Clean Eating in a Flash

Making the decision to move my family to a healthier way of eating has been a wonderful decision.  Our dinners actually taste better because everything is fresh. My body feels so much better having cut out all the processed stuff that I was filling it with before. We all have more energy …..which included my 3 year old! It also has been great because my 8 month old, who enjoys feeding herself, has fresh fruits and veggies a plenty!

I have gotten the question “does it take a lot of time?” and the answer is it CAN. It can take a lot of time when your trying to figure out what can I eat? what do i cook? will my kids like it? is it expensive? How much time will this take!!!??  Don’t worry these are all the questions that I asked myself when we first got started too! I had no idea what clean meant and I had never even purchased coconut oil (gasp!!) I work part-time out of the home and my husband (a fireman) is out of the house for 24 sometimes 48 hours, making the “time” thing that people speak unfamiliar! I needed it to be health, good, quick, easy and something that Aiden will eat with, at the least, minimal complaint.

If you find yourself asking these or similar questions FEAR NOT!  Im going to do a 4 part series on CLEAN EATING IN A FLASH. These will be recipes that from prep to table will take 30 minutes, 45 minutes at the most. Not only will I testing these recipes out on my husband and myself but also my 3 year old. Ill let you know what we liked what he liked and whether or not we will be keeping these in out repertoire. Each post will include a shopping list, a budget sheet, the recipe and the family review. So lets get started! We will begin with a breakfast, a lunch and a dinner recipe.

French Toast


  • Flat out wrap
  • 2 eggs
  • cinnamon to taste
  • vanilla extract 1/2 tsp
  • fruit 1/2 cup (i used blueberries )
  • pure maple syrup

Directions: Spray a skillet heated over medium heat lightly with non stick spray. In a bowl mix eggs cinnamon and vanilla and whisk well. Dredge wrap in egg mixture and lay in the skillet (once skillet has heated). Top the wrap with fruit and fold wrap in half and continue to cook and then flip until both sides are golden brown. I like to scramble the egg with the cinnamon and top the french toast and the egg lightly with the maple syrup. You can use what ever fruit that you want. My two favorites are apple and blueberry!!

Serves: 1  for 21 Day Fix :1 Yellow, 1 Red, 1 Purple & 1 TBSP pure maple syrup

**i don’t make Aiden one of these i make him regular french toast. He doesn’t like the texture of cooked fruit. This is already a recipe that i use regularly and I love love love this one! This recipe incorporates all the things that you are scared your gonna lose when you go clean!

Time: about 15 minutes from start to finish, I make me a flat out with fruit but i make the other 3 regular traditional toast


Review: I LOVE this recipe!! And i make it at least 2 or 3 times a week! I don.t use honey though I use pure maple syrup


Greek Yogurt Chicken salad 


  • rotisserie chicken with the skin removed ( you can also boil chicken and use that)
  • plain Greek yogurt about 2/3 cup (to taste ultimately)
  • 3 celery stalks
  • 1/2 medium onion diced
  • 1 cup red grapes, halved
  • desired seasons (i like fresh rosemary about 3 stems leaves, tarragon about 1 TBSP, garlic powder about 1/2 TBSP, Kosher salt just a little!)
  • spinach
  • grape tomatoes

Directions: Remove the skin (hardest part of this recipe) and then de-bone the chicken. In a bowl mix all the ingredients and seasons to taste. serving size is 3/4th cup. Options: serve on a bed of spinach and cherry tomatoes with a small about of balsamic dressing, or on a flat out wrap. I have also done lettuce wraps as well! Again this is in our normal rotation and is amazing for preparing Sunday night and having lunch ready ALL week!

Serving size: 3/4 cup or for 21 Day Fix: serving size is 1 red container and the exchanges are .5 green, .5 purple, 1.5 red

Time: 20 minutes for a week of lunches




Review: i love this recipe! i have made it twice now and even Aiden like it! 


Honey Mustard Chicken sandwiches


  • 4 boneless chicken breast
  • 1/4 cup whole grain mustard
  • 2-3 T soy sauce
  • 1 T organic honey
  • 1 cup low sodium chicken broth
  • 1/4 tsp garlic powder
  • 1/2 tsp paprika
  • salt and pepper to taste

Directions: Put all ingredients in crock pot and cook 4 hours on high or 8 hours on low. serving size 3/4 cup or 1 red then you would need to ad yellows if you make it a sandwich

Time: 10 minutes prep + cook time 4 on low and 8 on high



Review: The sandwiches were really good! I had an open faced sandwich and I added a touch more honey to the top of it. Next time i think that i night Dijon mustard instead of whole grain mustard, I like a little creamer honey mustard. Over all thought this will definitely stay in our rotation!








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