Category archive: Recipes
There is one thing you must know about my eating habits: I love spicy food. No, I really love spicy food. My fridge is famous for being the home of a myriad of hot sauces and hot peppers, and I am literally that person who will put hot sauce on everything. I’m even known around town for it – all the restaurants I go to do my food custom to make it hot enough!
However, now that I am in competition prep, I am cutting down on my consumption of condiments, salt, and sugar, and I don’t know if you’ve read hot sauce labels, but it is nearly impossible to find hot sauce without salt as a main ingredient! Knowing full well that I wouldn’t survive without spice in my life, I had to do something.
I present to you, my first clean eating EMBRACEFIRE hot sauce!
*Please note this recipe is made according to my spice preferences – I find it to be the hotter side of mild, but please adjust the ingredients to your own spice levels.
- 1 to 1 and a half cups of white vinegar
- Mrs. Dash or other salt-free seasoning mix in Roasted Garlic/Garlic and Herb
- 3 cloves garlic
- 2 large slices of lime
- 1 tbsp crushed and dried cayenne chilies WITH seeds
- 2 handfuls sliced yellow banana peppers
- Slice your chilies and peel your garlic.
(Pro-tip: smashing garlic cloves with the flat edge of a knife makes them easier to peel)
- Add 1 to 1 1/2 cups white vinegar to your Magic Bullet or blender
- Add dried ingredients (cayenne and Mrs. Dash) and blend. Pieces of the spice do not have to disappear, but the goal is to make them smaller.
- Add garlic, lime and banana peppers, and blend again until desired consistency. Mixture will blend pale orange, but as the cayenne blends down further, it will darken slightly. Because the sauce is fairly thin, I left mine with some pulp and garlic pieces still within the mixture.
- Store, and enjoy! The vinegar as a base will continue to cure the cayenne, making it stronger as time goes on.
This hot sauce is perfect for any dish! Chicken, rice, beans, as an addition to a salsa dip, or, because its made with limes, as a base for ceviche! (I don’t eat seafood, someone will have to let me how that tastes.) Heck, I would even put this in my oatmeal, or if I was not eating clean, on my ice cream! Yummm! It can also be doubled, tripled or modified at will – I know as soon as I tasted it, I made another batch right away!
Check back for more hot sauce recipes in the future!Details
- Peri-Peri pepper sauce or crushed peri-peri peppers
- Cinnamon, sliced cold over salad
- marinated in organic salsa. (Great for the slowcooker)
- Jerk Chicken! Mrs. Dash Southwest Chipotle, Cayenne, Chili Powder, Garlic Powder, Black Pepper, Cloves, Allspice, Cinnamon and Mustard
- Citrus! Lemon, lime, orange or grapefruit all make amazing marinades, and help increase flavor when baked.
- Apple Cider Vinegar. Though it might not smell wonderful while cooking, ACV adds a real zest and moistness to chicken, and increases your fat burning potential!
- Lemon-Pepper chicken. marinated in lemon juice, baked with a dry rub of crushed peppercorns
- Pineapple, need I say more?
- Curry powder. Chicken curry is delicious, but often no where near clean, so adding curry powder gives you that excellent taste, without the extra calories.
- Garlic! Whether marinated, dress rubbed as powder, stuffed with diced cloves or used as a garnish, you cannot go wrong with garlic as an ingredient!
- Tandoori Chicken – cayenne, red chili, turmeric, ginger root, garlic, vinegar, coriander, cardamom, pepper, cloves and greek yogurt (0% plain). Must marinate well before being cooked!
- Sautéed with julienne bell peppers and balsamic vinegar, yum!
- Honey with Dijon and Spicy Mustards. Perfect on its own, or in a wrap!
- Baked in a coating of crushed almonds or pecans – healthier chicken fingers!
- Shredded with brown rice and beans – healthy burrito, without the tortilla! Top with pico de gallo
- Grilled, topped with Bruschetta (Chopped tomatoes with garlic, basil, olive oil and vinegar) – a healthy way to indulge in an Italian favourite while maintaining portion control
- Peanut and Tahini make a wonderful Thai chicken!
- Dry rubbed and BBQ’d with Tarragon and onion powder – and a little citrus to keep it moist!
- Roasted Sesame seeds with onion and garlic powder
- Clean Eating Chicken Chili!
- Stuffed with zucchini and baked
- Spiced Maple Ginger Chicken: pure maple syrup, lemon, garlic, ginger, pepper, cloves and cayenne
- Chicken and Quinoa veggie soup: onion, garlic, celery, whole kernel corn, black beans, carrots, quinoa, vinegar, onion powder, chili powder, Mrs. Dash Extra spicy and more! [Recipe coming soon]
- Lime & cilantro with cumin and Spanish paprika
- In a slow cooker with apricot, peaches or nectarines
Bonus: Baked with Turmeric, coriander, pepper, drizzled with balsamic vinegar and topped with sliced red onionsDetails
I love sweet potatoes. Before I started eating clean, I had no interest in them, but they have become one of my favourite carbs to enjoy with my meals. And as a result, they have made their way not only into my every day diet, but to my holiday meals!
This recipe is one of the most delicious, indulgent-tasting holiday foods I have made to date, and I serve them as often as possible, to incredible rave reviews!
Spicy Sweet Potatoes
- 1-3 Sweet Potatoes, depending on the size.
- 1/2 tbsp Ginger
- 1 tbsp Cinnamon
- 1/2 tbsp Nutmeg
- 1/2 tbsp Brown Sugar
- 1 tbsp Chili Powder
- 1/2 – 1 tbsp Cayenne, depending on your spice tolerance.
- 1 handful crushed walnuts (if desired)
- Peel and slice the sweet potato into discs approximately one half inch to one inch thick
- Boil for approximately 20 minutes, until they are soft enough to be pierced through with a fork, without force.
- Drain and mash, add your spices. If needed, add a small amount of water to help the mashing process.
- Add crushed walnuts for presentation.
Protein bars are a part of my every day diet, so making sure I have an option that is high in protein, moderate in carbs and LOW in sugar is crucial to keeping my eating plan on track — and these home made treats are rewarding and satisfying, without being a ‘glorified candy bar’ like store bought protein bars Believing that credit should always be given where it is due, this recipe was inspired by Jamie Eason’s protein bar recipes, which I highly recommend. She has some wonderful flavors!
Ginger-Cinnamon Protein Bars
- 1 cup oat flour (Blended oats)
- 2 scoops vanilla whey protein
- 1/4 tsp salt
- 1/2 tsp baking soda
- 4 egg whites
- 6 oz baby food applesauce
- 4 oz water
- ~2 tbsp each of cinnamon and ginger (to taste, I like lots)
- Optional: crushed walnuts or almonds
Optional: 1/2 cup of preferred no sugar sweetener
These can be baked in a cake tin, but I prefer to do mine in a muffin/cupcake pan. I find they cook more evenly this way, and are perfectly portion sized!
- Pre-heat oven to 350 degrees F
- Mix wet and dry ingredients separately, mix thoroughly
- Combine ingredients, add optional nuts if desired.
- If using a muffin tin, line with cupcake holders or a very thin coating of olive oil to prevent stick.
- Place thoroughly mixed ingredients in the cake pan or muffin tin
- Let bake for 20 minutes, then perform a quick check to ensure they are cooking through. Cook for another 5-10 minutes as needed.
- Let cool before removing from pan or cutting.
**Stick these in the fridge! They CAN, and WILL go bad otherwise. Remember, there are no preservatives!Details
When I get sick, I don’t crave sweets, ice cream or chicken noodle soup, what I crave is Chili. Chili also happens to be one of my favourite foods of all time, so having a healthy clean eating chili recipe is an absolute must! Over time I have developed, altered and improved this recipe, and since it has been requested of me on several occasions, I have decided to inaugurate the recipe listings on my new website with it! I hope you give it a whirl, and enjoy!
Note: To say I like my food hot would be an enormous understatement, so I have provided this recipe sans my level of spice so that it can be altered to suit any palate or tolerance level. See below for my spice additions.
Clean Eating Chili (Makes a Pot)
- 2 diced chicken breasts
- 1 can of Kidney beans
- 1 can of Black beans
- 1 small white onion, chopped large
- 1-2 stalks celery, chopped
- 1 large can, organic diced tomatoes (with juice)
- 2 stalks green onions, chopped
- 2 tbsp (or a splash) White vinegar
- 1 handful dried chilies
- 1 handful pickled chilies
- Mrs. Dash Extra Spicy
- At least 1 tbsp cayenne powder, 2 tbsp chili powder
- Defrost, cook, and dice your chicken breasts – I opt to pre-dice and pan-cook my chicken, while I prepare the remainder of my ingredients
- Slice your vegetables and pickled chilies, strain and rinse your beans.
- Add the 1 can of organic diced tomatoes to the pot, juice included. This will be your base.
- Add your beans and vegetables, white vinegar, and dried chilies.
- Set the pot to boil, and as it heats up, add your chicken, Mrs. Dash seasoning, and any other desired spicy ingredients (see below)
- Bring to a boil, let simmer about 10 minutes, and you’re ready to eat!
Bry’s Fire Factor:
To this base mixture, I double the inclusion of chili and cayenne powder and amount of chilies, and add Dave’s Insanity Sauce (use carefully!) and Sriracha sauce (also known as rooster sauce).Details
People often ask about what I eat or how I alternate my eating habits for carb cycling or leaning out for a shoot. So here I have put together two sample days that show how I generally maintain my healthy diet. I have included some of my supplementation below where applicable as well, but I will be doing an article later on focused specifically on that topic.
I hope this is insightful!
Low Carb Day:
Meal 1 (Breakfast): 5 egg whites + 1 yolk, 0% plain Greek yogurt
Meal 2 (Post Workout): Protein shake – Gaspari Myofusion Milk Chocolate or Banana, 1.5 scoops, 5 mg glutamine.
Meal 3 (Lunch): 1 chicken breast, sliced over spinach salad + tomatoes, red onions, snow peas (no dressing)
Meal 4 (Afternoon): Almonds, chopped veggies OR jerky
Meal 5 (Dinner): chicken stir fry, or chicken lettuce wraps
Meal 6 (Evening): 0% cottage cheese with pepper OR 0% plain Greek yogurt OR protein shake.
High Carb Day
Meal 1 (Breakfast): 5 egg whites + 1 yolk, 1 piece Ezekiel toast with almond butter
Meal 2 (Post Workout): Protein shake – Gaspari Myofusion Milk Chocolate or Banana, 1.5 scoops, 5 mg glutamine – or home made protein bars.
Meal 3 (Lunch): 1 chicken breast, sliced over spinach salad + tomatoes, red onions, snow peas (no dressing), 1/2 cup brown rice or sweet potato
Meal 4 (Afternoon): Home made protein bars, OR rice cakes and almond butter
Meal 5 (Dinner): Clean eating chicken or turkey chili (Recipe coming soon), or chicken and rice
Meal 6 (Evening): 0% cottage cheese with pepper OR 0% plain Greek yogurt OR protein shake.