befitwithjenmorgan

[befitwithjenmorgan]

It's been a while since I've posted here on Tumblr! But thought this recipe warranted a return to my blog! Every year I take the carcass from our Thanksgiving turkey and make LEFTOVER HOLIDAY TURKEY GUMBO! It's DELISH & pretty easy to make! First you want to start off by making a turkey stock with the carcass. Here are the step by step instructions to make the stock & the gumbo! ENJOY!

RESCUED TURKEY STOCK

Ingredients:

1 turkey carcass

16 cups cold water

2 large celery ribs (rinsed & cut into large chunks)

2 large carrots (rinsed & cut into large chunks)

2 onions, quartered (do NOT peel)

10 sprigs fresh flat leaf parsley

1 Tbs black peppercorns

2 tsp dried thyme (or a few sprigs of fresh)

Directions: 1. Strip all meat off of the turkey carcass and save to add to gumbo later. Don’t worry if you can’t get it all, it’s okay to leave some on the bones. 2. Break up bones and put them in a large stock pot, along with any turkey skin or un-edible meat. 3. Add the cold water to the pot, turn heat to high & bring to a boil. 4. Prep vegetables. Leave the onion skin ON, as it gives your stock a lovely rich color. 5. When stock comes to a boil, add all remaining ingredients and turn heat down to a bubbling simmer. 6. Simmer, uncovered, for 3-4 hours, stirring occasionally. 7. If you let the stock reduce down to where you only get 7-8 cups, it will have more flavor, even if you have to add water when making the gumbo later. 8. Once you feel your stock is ready, strain it through a fine-meshed sieve/colander into a large bowl. If your colander is not fine, line it first with a cheesecloth. Discard the bones and vegetables. 9. Refrigerate the stock if you are not using it right away. Once the stock has cooled overnight, you can freeze it, if you aren’t planning to use it soon.

  LEFTOVER HOLIDAY TURKEY GUMBO

Ingredients:

6 quarts rescued turkey stock, made from your leftover turkey carcass

1 cup flour (I used whole wheat flour, as I haven’t used white flour in a few years now)

1 cup oil (I used canola oil, but you can use any oil, even bacon fat if you want to be really decadent)

1 lb. leftover turkey meat, white or dark, chopped into bite-sized pieces

1 lb. Andouille or smoked sausage, sliced (I used Cajun  mild pork smoked sausage. If you wanted to make it a little healthier, you could use chicken or turkey sausage.)

2 lbs. small raw shrimp

2 lbs. okra, sliced (I used frozen, but you could use fresh)

2 onions, chopped

1 bunch green onions, chopped

2 green bell peppers, chopped

5 ribs celery, chopped

Several cloves garlic, minced

3 bay leaves

1 bunch fresh parsley, chopped

Creole seasoning to taste – OR black, white and cayenne peppers, to taste

Few dashes Tabasco or other hot sauce, to taste (I used Crystal)

Salt and freshly ground black pepper, to taste

Serve over cooked long grain rice (I always use brown rice).

Directions: 1. MAKE A ROUX - Blend oil and flour thoroughly in a thick stock pot or Dutch oven, large enough to cook gumbo in. Cook over medium-high to high heat, stirring CONSTANTLY. Be very careful not to burn it. If you start to see lots of black specks in the roux, dump it out and start over. Keep cooking and stirring until the roux gets darker and darker. If you use whole wheat flour, the roux will naturally start off a little “blonde” and you want it to eventually get the color of chocolate. This will take you approximately 15-20 minutes. You’ll get a good arm workout!

2. ADD THE HOLY TRINITY – When your roux is done, throw in all the onions, bell peppers, celery and the garlic, too! This will cool things down a bit and arrest the cooking process of the roux. Cook until the vegetables are soft.

3. BROWN THE SAUSAGE – You don’t have to do this step, but it cooks out some of the fat from the sausage. Brown the sausage in a separate frying pan. Remove sausage onto a plate lined with paper towels to soak up more grease.

4. ADD STOCK, SAUSAGE & SEASONING – Once the vegetables are soft, add to the pot the stock, sausage, bay leaves, and Creole seasoning (or 3 ground peppers) to taste and stir. Bring to a boil and immediately reduce to a simmer. Let simmer for about 30 minutes. Keep tasting and adjusting seasonings as needed.

5. ADD OKRA – Now add the okra and cook for another 30 minutes. Make sure that the “ropiness” or “stringiness” from the okra cooks away.

6. ADD PARSLEY & TURKEY MEAT – Now add the parsley and reserved turkey meat. Simmer for another 15 minutes.

7. ADD SHRIMP – Last but not least, add the shrimp and simmer for another 5-6 minutes, until the shrimp are just done, turning pink. Be very careful not to overcook the shrimp, which will make them rubbery.

8. ADJUST SEASONINGS – When the shrimp are done, you can adjust the seasonings by adding salt, pepper and or hot sauce. You don’t want it to be spicy. If there is any fat on the surface of the gumbo, try to skim off as much as possible.

9. READY TO EAT! Serve in a bowl with hot rice! ENJOY!

[befitwithjenmorgan]

For all you WHO DATS out there! GEAUX SAINTS!!!

[befitwithjenmorgan]

CLEAN SEAFOOD & OKRA GUMBO

My parents were in town a couple of weeks ago and I wanted to prepare some good ol’ New Orleans food while they were here. The problem is, there’s not a whole lot of healthy food in NOLA. All the butter, creams, refined carbs – that’s what makes it so good, RIGHT? Well I was determined to take one of our favorite New Orleans meals, Seafood Gumbo, and make it CLEAN! How do you do that? Find clean substitutes for all the unhealthy ingredients. Normally a roux is made with butter or vegetable oil with all-purpose flour. So I made my roux with grape seed oil and whole wheat flour. Turned our PERFECT! A few days before I made my gumbo, I took the salvaged turkey carcass out of the freezer (from Christmas) and made my own turkey stock which I used instead of water in the recipe. Then the only other unhealthy ingredient in my favorite gumbo recipe was the sausage. So I used an all-natural turkey Andouille sausage that I found at Whole Foods. Again…PERFECT! I have to tell you, it turned out tasting exactly the same as the previous times I’ve made this gumbo recipe! ENJOY!!! Lessez les bon temps rouler!

CLEAN SEAFOOD & OKRA GUMBO (adapted from “The New Orleans Cookbook” by Rima & Richard Collin)

Serves: 8

The Roux:     - ¾ cup grape seed oil - ¾ cup whole wheat flour

The Gumbo Base:  - 2 cups chopped onion - ¾ cup chopped green pepper - 1/3 cup thinly sliced green onion tops - 2 Tbs. finely minced fresh parsley - 1 Tbs. finely minced garlic - 1.5 cups coarsely chopped tomatoes - 1 lb. organic chicken &/or turkey Andouille sausage (Applegate Organics), sliced thin or chopped fine (I used all-natural turkey Andouille sausage from Wellshire, found at Whole Foods) - 2 lb. whole fresh shrimp, peeled & deveined - 1 lb. gumbo crabs, broken in half – OR – fresh lump crabmeat, or crab claws - 2 lb. fresh okra, stems & tips removed, sliced 3/8 inch thick (or you can use frozen) - 1 pint raw oysters, with juice

The Liquid & The Seasonings: - 2.5 qt. cold water (or turkey stock) - 3 whole bay leaves, crushed - 1.5 tsp. dried thyme - 5 tsp. sea salt - 1.25 tsp. freshly ground black pepper - ¼ tsp. cayenne - 4 tsp. fresh lemon juice - 10 whole allspice - ½ tsp. mace - 8 whole cloves Instructions: Make sure you have all ingredients chopped and ready before you make the roux. After you have all ingredients assembled, heat oil in a heavy 7-8 quart Dutch oven over medium heat. Make roux by gradually adding the flour to the oil, stirring constantly. Cook over low heat, always stirring, until a medium brown roux is formed (approx. 20-30 minutes – until the roux is the color of pecan or hazelnut shells. When whole wheat flour is used, it will need to get to the color of melted milk chocolate). Immediately add the onion, green pepper, green onions, parsley, and garlic. Continue cooking for about 10 minutes longer, stirring constantly; the chopped vegetables should be lightly browned at this point. Add the chopped tomatoes and sausage and mix thoroughly. Add 2 quarts of the cold water/turkey stock, 1 lb. of the raw shrimp, crabs (or half of the lump crabmeat), the okra, and the seasonings. Raise the heat slightly and bring the mixture to a boil, then lower the heat and simmer for 1 hour. Stir occasionally and scrape down the sides and across the bottom of the pot with a wooden spoon to prevent scorching. At the end of the hour, still keeping the gumbo at a simmer, add the remaining ½ quart of water/turkey stock and stir. Remove the pot from the heat and let stand at room temperature.

Before serving, bring the gumbo to a boil and add the remaining pound of shrimp, lump crabmeat, and oysters. Simmer just until the shrimp turn pink, about 10-12 minutes. Stir thoroughly, turn off the heat, and cover the pot. Let it sit, covered, for about 15 minutes before serving. Serve by ladling the gumbo over mounds of boiled brown rice in gumbo bowls or deep soup bowls.

[befitwithjenmorgan]

Making The Eat-Clean Diet's ZESTY HUMMUS WITH VEGGIES for the SuperBowl today! ZESTY HUMMUS WITH VEGGIES YIELD: 14 servings PREPARATION TIME: 10 minutes COOKING TIME: 0 minutes

Hummus is an essential recipe for anyone following the Eat-Clean Diet lifestyle! It’s a simple, quick and tasty way to fit protein into your meals. Cumin and cayenne give this recipe from The Eat-Clean Diet® Cookbook 2 a zip that’s sure to please your palate. Try it inside Garden Veggie Stuffed Pita Pockets for a meal that’s simple but sophisticated.

Ingredients

• 1½ cups / 360 ml cooked chickpeas (or 1 x 15-oz can organic unsalted chickpeas) • 1 clove garlic • 2 Tbsp / 30 ml tahini (sesame seed paste) • Juice of 1 lemon • ½ tsp / 2.5 ml ground cumin • 1/8 tsp / 0.625 ml cayenne • 1 tsp / 5 ml sea salt • 1/8 tsp / 0.625 ml freshly ground black pepper • 1/3 cup / 80 ml extra virgin olive oil

Preparation

Add all ingredients up to but not including olive oil to a food processor and pulse blend until combined, but still chunky.

While processor is running, slowly stream in olive oil until combined and very smooth. If there are chunky bits stuck to sides of bowl, scrape down sides and blend for another 15 seconds.

Nutritional Value Per Serving (2 Tbsp / 30 ml):

Calories: 84 Calories from Fat: 55 Total Fat: 6 g Saturated Fat: 0.5 g Total Carbs: 6 g Fiber: 1 g Protein: 2 g Sodium: 119 mg Cholesterol: 0 mg

[befitwithjenmorgan]

No Equipment Needed!!!

[befitwithjenmorgan]

Looking for CLEAN SUPER BOWL MUNCHIES? Check out Tosca Reno's & The Eat-Clean Diet's healthy recipes! Follow this link: http://www.eatcleandiet.com/eblast/superbowl2013/ECD-Editorial_SUPERBOWL2013.html

[befitwithjenmorgan]

Print this SUPER BOWL WORKOUT CHALLENGE out & keep it handy for Sunday! Going to or hosting a party? Get your guests involved!

[befitwithjenmorgan]

FEBRUARY 4-WEEK CARDIO CHALLENGE Follow this link to register & participate for FREE: http://www.challengeloop.com/challenge/4-week-cardio Ready to burn some fat, strengthen your heart, and increase your fitness level? For just about every fitness goal out there, I would recommend at least 30 minutes of cardio, at least 3 times a week. So, for the month of February, to get you up and moving, I’m challenging you to do just that! This is essentially 3 CHALLENGES IN 1!

Choose ONLY 1 of the 3 different cardio modalities – BIKE, CLIMB, or RUN/WALK. You must do at least 3 sessions a week, and each session must be at least 30 minutes.

- For BIKE, you can do outdoor biking, stationary biking or indoor cycling classes.

- For CLIMB, you can do actual stairs, mountain climbing or hiking, or indoor stairmaster, Jacob’s ladder or an elliptical that simulates climbing stairs.

- For RUN/WALK, you can do this outside or on a treadmill or elliptical that simulates running.

Participants must post at least 1 photo a week, on the ChallengeLoop page, of themselves doing the challenge, digital display on your piece of cardio equipment, or digital display on your heart rate monitor. The other 2 days of the week, I still want you to leave a comment that you’ve completed your cardio session.

Challenge starts February 1, 2013 and ends February 28, 2013.

PRIZES: On March 1, 2013, 1 winner will be randomly chosen for each cardio modality. Winners will receive a surprise prize pack from me, including products from Polar USA, NUUN Hydration, and Active Accessories.

Special thanks to the following companies for donations for this challenge:

NUUN Hydration - http://nuun.com/

Active Accessories - http://activeaccessoriesusa.com/

Polar USA - http://www.polarusa.com/us-en

[befitwithjenmorgan]

YUM! I found this recipe in "The Kitchen Table" of The Eat-Clean Diet's community page (http://www.eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=2584#responses) - a great resource for CLEAN recipes!!! I made it this morning & it was really good! The recipe was submitted by nikkiruffs. BAKED BANANA BREAD OATMEAL FOR ONE

Did you knowww that January is National Oatmeal Month??? More oatmeal is consumed in January than any other month. I had no idea there was even such a thing. My track record I will be celebrating National Oatmeal Month 365 days a year instead!!!! I love Oatmeal for its versatility and even though I eat my Oatmeal every day, I am constantly changing it up. So what better way then today to share my love of Oatmeal with a delicious recipe of Baked Banana Oatmeal. If you love Banana bread you will absolutely loveeee this recipe. Feel free to substitute another fruit if you so choose. The bananas work perfectly in this recipe, and when ripe you don’t need any added sweetener, than just the natural sweetness of the banana itself. Enjoy Folks! Have you had your Oatmeal today??

Ingredients

1/3 cup old fashioned rolled oats

1/4 tsp. ground cinnamon

1/4 tsp. baking powder

1 Tbsp. ground flax

1/2 scoop Vanilla protein powder

1/3 cup water (I used unsweetened almond milk)

1/3 cup mashed ripe banana (about 1 medium)

1 egg white

1/4 tsp. pure vanilla extract

chopped toasted walnuts for serving (optional)

Instructions

1. Preheat oven to 350 degrees. Lightly grease a small oven proof bowl. I used a dab of coconut butter. 2. In a small mixing bowl, whisk together oats, cinnamon, baking powder, ground flax and vanilla protein powder. 3. In a medium bowl, whisk together water, mashed ripe banana, egg white and vanilla extract. 4. Pour dry ingredients into wet and stir until combined. Pour mixture into prepared bowl. 5. Bake for 20 minutes or until oatmeal is puffed and set. 6. Serve warm with chopped walnuts. Or in my case warmed up with a dollop of almond butter spread on top. Yummm…. 7. Enjoy!!!

Yield: 1 serving Preparation Time: 5-7 minutes Cooking Time: 20 minutes

[befitwithjenmorgan]

"Studies have shown an average of one out of every five meals is eaten in sit-down or fast-food restaurants." It can be hard to stay on track & eat CLEAN when dining out in restaurants! Follow these tips when reading the menus. And remember..., "No menu is written in stone and chefs are usually more than willing to prepare a meal with your dietary specifciations in mind." It never hurts to ask! (Quotes from Tosca Reno from The Eat-Clean Diet Recharged!)

[befitwithjenmorgan]

My FEBRUARY CARDIO CHALLENGE starts February 1st! Follow this link for more details & to register for FREE! http://www.challengeloop.com/challenge/4-week-cardio Special Thanks to NUUN Hydration (http://nuun.com/), Polar USA (http://www.polarusa.com/us-en) & Active Accessories (http://activeaccessoriesusa.com/) for helping sponsor this challenge!

[befitwithjenmorgan]

Here’s your AB CHALLENGE WORKOUT for WEEK 5 (Jan. 27-31). Do this workout 3-4 times during the week of Jan. 27-31. Ideally you’d want to give your ab muscles a day to rest between the workout. On your off days, I still want you to do a PLANK, either on your forearms or palms, for at least 1 minute. In this week’s workout, there are 5 circuits containing a combo of an ab specific exercise and a cardio exercise. This will increase the calories burned throughout your ab workout. Your goal is to maintain 100% high-intensity for the duration of the session. Perform the complete circuit, rest for 2-3 minutes, and then complete the circuit a second time. The full workout should take about 15 minutes to finish.

Modify these exercises as you need to if you have limitations. I want EVERYONE to be able to participate, so if you feel any of these exercises are too difficult for you, please let me know what your limitation is, & I’ll recommend something different for you. Remember, the cardio bursts are to get your heart rate up so you burn more calories. So if you can’t do a certain cardio exercise due to your specific limitations, just do something that will get your heart rate up.

Listed below are the links for each exercise.

Circuit #1:

-          Knee Cross Crunch (15-20 reps per side): http://www.womenshealthmag.com/fitness/knee-cross-crunch?workout=6196

-          Plank Jacks (1 minute): http://www.youtube.com/watch?v=zdx8r3FIvvU

Circuit #2:

-          Glute Bridge (15-20 reps): https://www.youtube.com/watch?v=CUNiGFvb0qY

-          Run In Place (1 minute): YOU KNOW HOW TO DO THIS!

Circuit #3:

-          Tiger Pose (15-20 reps): http://www.youtube.com/watch?v=8SXFeLZ9KeQ

-          Butt Kicks (1 minute): http://www.maxnrgpt.com.au/blog/exercise-of-the-week/butt-kicks/

Circuit #4:

-          Jack Knives (15-20 reps): https://www.youtube.com/watch?v=I0EJnQlJqMU

-          Punches (1 minute): http://www.youtube.com/watch?v=qtOLuV7BzwU

Circuit #5:

-          Elbow to Hand Plank (15-20 reps each side): https://www.youtube.com/watch?v=Mv5WpEyUDh4

-          Alternating Lunge Jumps (1 minute):  http://www.youtube.com/watch?v=SVTWpg3GEd0

[befitwithjenmorgan]

My parents came in town yesterday. And living here in New Orleans now (been here for 18 years), I felt like I should cook some good ol' Cajun food for them! Only problem is, most of it isn't super healthy! But most recipes are super easy to make CLEAN! So I took my favorite Jambalaya recipe & cleanded it up! I made it day before yesterday, had it for dinner last night, & the rest for lunch today. IT WAS DELISH!!! After it was all gone, I realized I hadn't taken a picture of it! (ARG!!!) So the posted picture is... not mine - just downloaded one that looked similar to what mine looked like. CLEAN CAJUN JAMBALAYA (try to get organic ingredients) Ingredients: - 12 medium shrimp, peeled, deveined & chopped - 1/2 lb. diced chicken breasts - 1 Tbsp. Creole seasoning (recipe follows) - 2 Tbsp. olive oil (or you can use grape seed or safflower oil) - 1/4 cup chopped onion - 1/4 cup chopped green bell pepper - 1/4 cup chopped celery - 2 Tbsp. chopped garlic - 1/2 cup chopped roma tomatoes - 3 bay leaves - 1 tsp. Worchestershire (though, this does include high fructose corn syrup as an ingredient - you can make your own, if you want: http://www.foodrenegade.com/homemade-worcesterschire-sauce/) - 1 tsp. hot sauce - 3/4 cup brown rice - 3 cups organic chicken stock (or make your own) - 5 oz. chicken sausage (I used al fresco all natural chicken sausage - you could also use turkey sausage - try to get organic if you can) - salt & pepper Directions: In a bowl or large ziploc bag combine shrimp, chicken and Creole seasoning, and work in seasoning well. In a large saucepan heat oil over high heat with onion, pepper and celery, 3 minutes. Add garlic, tomatoes, bay leaves, Worcestershire and hot sauces. Stir in rice and slowly add broth. Reduce heat to medium and cook until rice absorbs liquid and becomes tender, stirring occasionally, about 15 minutes. When rice is just tender add shrimp and chicken mixture and sausage. Cook until meat is done, about 10 minutes more. Season to taste with salt, pepper and Creole seasoning. CREOLE SEASONING: 1.25 Tbs. paprika 1 Tbs. salt 1 Tbs. garlic powder 1 tsp. black pepper 1 tsp. onion powder 1 tsp. cayenne pepper 1 tsp. dried oregano 1 tsp. dried thyme Combine all ingredients thoroughly. Yield: 1/3 cup Tosca Reno, The Eat-Clean Diet

[befitwithjenmorgan]

[befitwithjenmorgan]

Here’s your AB CHALLENGE WORKOUT for WEEK 4 (Jan. 21-27). Do this workout 3-4 times during the week of Jan. 21-27. Ideally you’d want to give your ab muscles a day to rest between the workout. On your off days, ...I still want you to do a PLANK, either on your forearms or palms, for at least 1 minute. In this week’s workout, there are 5 circuits containing a combo of an ab specific exercise and a cardio exercise. This will increase the calories burned throughout your ab workout. Your goal is to maintain 100% high-intensity for the duration of the session. Perform the complete circuit, rest for 2-3 minutes, and then complete the circuit a second time. The full workout should take about 15 minutes to finish. Modify these exercises as you need to if you have limitations. I want EVERYONE to be able to participate, so if you feel any of these exercises are too difficult for you, please let me know what your limitation is, & I’ll recommend something different for you. Remember, the cardio bursts are to get your heart rate up so you burn more calories. So if you can’t do a certain cardio exercise due to your specific limitations, just do something that will get your heart rate up. Listed below are the links for each exercise. Circuit #1: - Leg Scissors (15-20 reps): https://www.youtube.com/watch?v=ZZZoCNMU48U - Jump Squats (1 minute): http://www.acefitness.org/exerciselibrary/116/ If you can’t do the jumps, just do the basic squat. Circuit #2: - Knee Drops (15-20 reps/side): http://www.youtube.com/watch?v=Uk4urPA41nY - Jumping Jacks (1 minute): https://www.youtube.com/watch?v=D8xo_I_TVhk Circuit #3: - Leg Climb Crunches (15-20 reps): http://www.youtube.com/watch?v=ihVGqmjMSBc - Burpees (1 minute): https://www.youtube.com/watch?v=O7_TBHno0Os Easiest method is without the push-up. A little harder, do a modified pus-up on your knees. Hardest, standard push-up on your toes. Circuit #4: - Bird Dogs (15-20 reps): http://www.youtube.com/watch?v=zL0YEtJulBs - High Knees (1 minute): https://www.youtube.com/watch?v=ZZZoCNMU48U Circuit #5: - Side Plank Pulse (15-20 reps each side): http://www.youtube.com/watch?v=hqe0rSGKxIs - Mountain Climbers (1 minute): http://www.bodybuilding.com/exercises/detail/view/name/mountain-climbers

[befitwithjenmorgan]

Love this! But I can't stare at it too long! LOL!

[befitwithjenmorgan]

WOW! This recipe looks great! I LOVE BROCCOLI!!!! Will have to try this soon! Broccoli Soufflé: Broccoli (cooked, cooled and mashed or blended in a food processor) Garlic Diced Onion Egg Whites (whipped until stiff peaks form) Sea Salt/Pepper (to taste) Cook onions in a heated, non-stick skillet with Pam until soft. Add garlic and let cook until soft. In separate bowl add garlic and onions to broccoli (mushed!) stir to mix. Gently fold in egg whites and scoop into oven safe bowl that has been sprayed with Pam. Bake at 375 degrees spongy in the middle.

Just made two Broccoli Soufflés for tomorrow! #yum #eatclean #365 #fitnessprint #brandnewyou

Click here for the recipe!