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The Ultimate Clean Eating Cookbook For Beginners - 1000-Day Healthy Recipes and 4-Week Meal Plans
The Ultimate Clean Eating Cookbook For Beginners - 1000-Day Healthy Recipes and 4-Week Meal Plans
Janet Douglas
Contents
Introduction
Poultry Recipes
Pork Recipes
Pork Tenderloin
Prosciutto-Wrapped Pork with Roasted Apples and Fennel
Apricot-Espresso Glazed Roast Pork Loin
Ancho-Honey Pork Tenderloin
Irish Pork Roast with Roasted Root Vegetables
Tuscan Pork Loin
Seafood Recipes
Green Juice
Carrot Cake Energy Bites
Ginger-Beet Juice
Mermaid Smoothie Bowl
Tomato-Vegetable Juice
Microwave Popcorn
Savory Date and Pistachio Bites
Crunchy Roasted Chickpeas
Vegetarian Recipes
Week 1
Week 2
Week 3
Week 4
Conclusion
Introduction
1. Include at least three different veggies in addition to greens in your salads to make them as colorful as
possible.
2. Serve your favorite meals with berries, sliced apples, or orange slices.
3. Wash and cut the vegetables, then mix them with olive oil and herbs in a refrigerated container for quick
access.
Foods to Be Avoided
Over-processed foods, especially white flour and sugar, artificial sweeteners, sugary beverages, such as soda and
juice, alcohol, foods with chemical additives like food dyes and sodium nitrite, foods with preservatives, artificial
foods, such as processed cheese slices, saturated fats and trans fats.
Breakfast Recipes
Zucchini, Corn and Egg Casserole
1. Preheat the oven to 350 °F . Spray a 9-inch-by-13-inch baking dish (or a 3-quart baking dish of equal size)
with cooking spray.
2. Place the squash on a clean kitchen towel and squeeze out any extra liquid.
3. In a large skillet, melt butter over medium heat. Cook, stirring periodically, for 5 to 8 minutes, or until
golden brown. Add the squash and a pinch of salt. Cook until very soft and dry about 4 minutes more.
4. Place the squash mixture in a large mixing basin. Stir together the corn, cottage cheese, feta, bell pepper,
dill, flour, baking powder, pepper, and the remaining ¼ teaspoon of salt. Add the eggs and mix well. Pour the
mixture into the baking dish that has been prepared.
5. Bake for approximately 40 minutes, or until the center is set and the sides are gently browned. Allow 10
minutes to rest before serving.
Serving Suggestion: Serve with bread.
Variation Tip: Add spices for your taste but control salt.
Nutritional Information Per Serving:
Calories 244 | Protein 17.2g | Carbohydrates 13.7g | Dietary Fiber 1.8g | Sugars 6.5g | Fat 13.8g | Sodium 428.8mg
Vegetable and Egg Scramble
1. In a large cast-iron or nonstick skillet, heat the oil over medium heat. Cover and simmer, turning
occasionally, until the potatoes begin to soften, about 8 minutes.
2. Add the sliced veggies and scallion whites and simmer, uncovered, for 8 to 10 minutes, or until the
vegetables are soft and lightly browned. Add the herbs and mix well. Place the veggie mixture around the pan's
edge.
3. Turn the heat down to medium-low. In the center of the pan, place the eggs and scallion leaves. Cook,
stirring constantly, for about 2 minutes, or until the eggs are gently scrambled.
4. Toss the eggs with the leafy leaves. Remove from the heat and whisk thoroughly to blend. Add salt and mix
well.
Serving Suggestion: Serve with sweet chili sauce.
Variation Tip: Black pepper or any other spice can be added.
Nutritional Information Per Serving:
Calories 254 | Protein 12.4g | Carbohydrates 19.7g | Dietary Fiber 4.3g | Sugars 4.5g | Fat 14.2g | Sodium 415mg
Herbed Tomato Gratin
1. Preheat the oven to 400 °F . Spray a 9-inch-by-13-inch pan (or a 3-quart baking dish of equal size) with
cooking spray.
2. In a large skillet, heat the oil over medium heat. Cook, tossing periodically, until the bread is golden and
crispy, about 6 to 8 minutes.
3. Place the bread in a large mixing basin. Cream, ¼ cup of cheese, marjoram, garlic, vinegar, salt, and pepper
are gently stirred in. Pour the mixture into the baking dish and spread it out evenly. Sprinkle the remaining ¼
cup of cheese on top of the tomatoes.
4. Bake the gratin for 40 to 45 minutes, or until golden and crispy on top. If desired, garnish with marjoram.
Serving Suggestion: Served with any chutney or yogurt.
Variation Tip: Add olive oil instead.
Nutritional Information Per Serving:
Calories 241 | Protein 8.4g | Carbohydrates 25.9g | Dietary Fiber 5.3g | Sugars 7.5g | Fat 12g | Sodium 387.6mg
Breakfast Smoothie
1. In a blender, combine all of the smoothie ingredients and mix until smooth. You may need to add a little
extra coconut water to help the blending process, depending on the power of your blender.
2. Pour the mixture into a bowl and top with the toppings.
1. Over medium heat, heat a large nonstick skillet. Add pancetta. Cook, stirring periodically, for 3 minutes or
until pancetta is browned. Add the lacinato kale and cook for 2 minutes, or until the kale wilts. Remove from
heat and stir in tomatoes, vinegar, and salt.
2. Divide the quinoa into two dishes and top with the kale mixture. Place avocado slices on top of the kale
mixture. Return to medium heat after wiping the pan dry with a paper towel.
3. Add oil to pan and swirl to coat. Crack eggs into the pan, one at a time. Cook for 2 minutes. Cover and cook
1 minute or until whites are set. Top each bowl with 1 egg.
Serving Suggestion: Sprinkle evenly with pepper and hot sauce, if desired.
Variation Tip: Add spices of our choice.
Nutritional Information Per Serving:
Calories 340 | Protein 16g | Carbohydrates 31g | Dietary Fiber 6g | Sugars 4g | Fat 17.5g |
Sodium 491mg
Fresh Herb Omelet
2 large eggs
1 tablespoon reduced-fat sour cream
⅛ teaspoon kosher salt
⅛ teaspoon black pepper
2 teaspoons olive oil
1½ teaspoons chopped basil
1½ teaspoons grated Parmesan cheese
1. Combine the eggs, sour cream, salt, and pepper in a mixing bowl.
2. In a nonstick skillet, heat the olive oil over medium heat. Cook for 1 minute after adding the egg mixture.
With a rubber spatula, lift the omelet's edges and tilt the pan to roll the uncooked egg to the bottom. Cook for 1
minute, then top with basil, Parmesan, and chives. Fold in half with a spatula around the edges.
Serving Suggestion: Serve with bread.
Variation Tip: Add spices of your choice.
Nutritional Information Per Serving:
Calories 259 | Protein 14g | Carbohydrates 2g | Dietary Fiber 1.2g| Sugars 1g| Fat 21.1g |
Sodium 430mg
Omelet with Turmeric, Tomato, and Onions
4 large eggs
0.38 teaspoon kosher salt
1 tablespoon olive oil
¼ teaspoon brown mustard seeds
⅛ teaspoon turmeric
2 green onions, finely chopped
¼ cup diced plum tomato
dash of black pepper
Preparation:
Preparation:
1. In a large nonstick skillet, heat the oil over medium heat. Swirl the oil around in the pan to coat it. Cook for
2 minutes after cracking eggs into pan. Cook for 2 more minutes, or until desired degree of doneness is
reached.
2. Using a fork, spread one-fourth of an avocado over each slice of bread. Place ¼ cup of sprouts on top of
mashed avocado on each slice of bread. One cooked egg on each slice of bread.
3. Season eggs with salt and black pepper to taste. Top each assembled avocado toast with 2 tablespoons of
fresh salsa.
1. Sea salt, pepper, garlic powder, and onion powder are used to season the chicken.
2. Cook the chicken thighs in a large pan with the coconut oil over medium-high heat for 5 to 7 minutes on
each side or until browned and no longer pink in the middle. Remove the chicken from the pan and place it on
a dish.
3. Cook the onions over medium heat, adding more oil if required, until tender, then mix in the garlic and cook
for another 45 seconds.
4. Add the tapioca flour or arrowroot, then the broth and coconut milk, whisking constantly. Stir in the
mustard, yeast, Italian seasoning, sea salt, and pepper to blend. Cook, stirring constantly, over medium-high
heat until it thickens.
5. Allow the spinach and sun-dried tomatoes to cook until the spinach has wilted and the tomatoes have
softened. Return the chicken to the skillet and cook for another 2 minutes.
Serving Suggestion: Serve over cauliflower rice, zucchini noodles, or with roasted potatoes.
Variation tip: You can add spices of your choice.
Nutritional Information Per Serving:
Calories 380 | Protein 29g | Carbohydrates 5g | Dietary Fiber 1g | Sugars 2g | Fat 28g| Sodium 250mg
Slow-Cooker Chicken
1. Arrange celery, carrots, onion, garlic cloves, rosemary, and thyme sprigs into a 6 quart slow cooker bowl,
creating a nest for the chicken.
2. Combine salt, paprika, black pepper, dried thyme, and olive oil in a small bowl to make a seasoning paste.
3. Remove the giblets and neck from the chicken. Dry the outside and inside of the chicken with paper towels.
4. Spread the seasoning paste evenly over the chicken skin. Place the chicken breast side up on the vegetables.
5. Cover and cook on the “High” setting for 4 to 5 hours, or “Low” setting for 6 to 8 hours, or until the breasts
reach an internal temperature of 160 to 165ºF, and thighs reach 170ºF.
For Crispy Skin (OPTIONAL):
1. Carefully transfer chicken to a foil-lined baking tray with a rack on top. Brush the chicken with olive oil and
broil 10-inches away from the top of the oven until the skin is browned and crisp, about 5 minutes.
2. To further brown the vegetables, transfer to a foil-lined baking tray and broil 10-inches away from the top of
the oven for about 8 to 10 minutes.
3. Transfer chicken to a carving board and rest for 15 minutes before carving.
4. To serve, add vegetables to a platter and place carved chicken on top.
5. For Gravy:
6. Transfer chicken drippings to a fat separator. Heat a medium sized pan over medium heat.
7. Melt 2 tablespoons of unsalted butter in the pan and then whisk in 2 tablespoons of flour. Once a pale roux
is formed, turn the heat up to medium-high.
8. Gradually whisk in 1 cup defatted chicken drippings. Stir continuously until thickened, about 2 minutes.
Add more chicken drippings for a thinner sauce. Season gravy with salt and pepper.
3 large sweet potatoes (about 900g), peeled and cut into large chunks
oil, for drizzling
6 to 8 chicken thighs, skin left on
2 red onions, cut into wedges
25g sachet piri-piri spice mix (or a mild version, if you like)
300g long-stem broccoli
Preparation:
Preparation:
1. Preheat the oven to 400 °F . Using foil, line a rimmed baking sheet.
2. In a small bowl, combine the hummus, cumin, lemon zest, paprika, salt, and pepper. Evenly coat both sides
of the chicken breasts with the mixture. Sprinkle sesame seeds on both sides and gently press to adhere. Place
on the pan that has been prepared.
3. Roast the chicken until it reaches 160 degrees on an instant-read thermometer placed in the thickest portion,
about 20 minutes. Let stand for 5 minutes (the temperature will increase to 165 °F .).
4. Sprinkle with parsley and serve with lemon wedges.
Serving Suggestion: Serve with tortilla and enjoy it.
Variation Tip: Add pepperoni to give it extra flavor.
Nutritional Information Per Serving:
Calories 307| Protein 39.4g | Carbohydrates 8.7g | Dietary Fiber 4g | Sugars 0.1g | Fat 12.5g | Sodium 386.6mg
Chicken, Avocado and Quinoa Bowls
Quinoa:
Toppings:
1. Combine broth, 1 tablespoon of oil, and ¼ teaspoon of salt in a sauce pan. Bring to a boil over high heat,
then reduce to a low heat. Return to a low heat and stir in the quinoa.
2. Reduce heat to low and continue to cook for 15 to 20 minutes, or until the quinoa has absorbed all of the
liquid and the grains have burst.
3. Take the pan off the heat, cover it, and set it aside for 5 minutes. (Set aside 2 cups for later.)
Make the Dressing:
1. In a blender, combine the vinegar, water, sugar, mustard, garlic, basil, oregano, salt, and pepper. Puree till
smooth. Slowly drizzle in the oil and purée until the mixture is creamy. (Refrigerate 1¾ cups in a big mason
jar for up to one week.)
2. build the bowls
3. 3 cups of quinoa, divided into 4 big shallow dishes. Sprinkle seeds over the chicken, chickpeas, avocado,
radishes, and sprouts.
4. Drizzle ¾ cup of dressing on top.
Serving Suggestion: Serve with tortilla.
Variation Tip: Sprinkle parmesan cheese.
Nutritional Information Per Serving:
Calories 753 | Protein 34.4g | Carbohydrates 43.3g | Dietary Fiber 10.3g | Sugars 4.9g | Fat 50g | Sodium 489.8mg
Creamy Lemon Chicken
4 boneless, skinless chicken breasts (1¼ to 1½ pounds), trimmed and tenders removed
½ teaspoon freshly ground pepper, divided
¼ teaspoon salt
⅓ cup shredded Swiss cheese
2 tablespoons reduced-fat cream cheese
¼ cup coarse dry whole-wheat breadcrumbs (see Note)
1 tablespoon chopped fresh parsley or thyme
4 teaspoons extra-virgin olive oil, divided
¼ cup chopped ham (about 1 ounce)
Preparation:
1. In a small bowl, combine ketchup, pineapple juice, soy sauce, vinegar, honey, salt, and pepper.
2. In a large skillet, heat 1 tablespoon of oil over high heat. Cook, rotating periodically, until chicken is
browned on both sides with continuously stirring for 4 to 5 minutes. Place on a platter to cool.
3. Return to high heat and add the remaining 1 tablespoon of oil after wiping the pan clean. Cook, stirring
occasionally, until the broccoli and bell pepper are browned, about 5 minutes.
4. Add scallions and cook for 1 minute. Return the chicken to the pan and add the ketchup mixture. Cook until
the ketchup coats the chicken.
Serving Suggestion: Serve in shallow bowl over rice.
Variation Tip: Add chili sauce to enhance flavor.
Nutritional Information Per Serving:
Calories 245 | Protein 29.9g | Carbohydrates 55.7g | Dietary Fiber 6.3g | Sugars 12.9g | Fat 11.1g| Sodium 624.1mg
Asian Ginger Chicken
Preparation:
1. Season the chicken with black pepper and salt. Heat the oil in a large nonstick skillet over medium-high
heat. Toss the chicken into the skillet. Reduce heat to medium-low and cook for 8 to 12 minutes, or until
chicken is no longer pink and juices run clear (170°F), flipping once halfway through.
2. Meanwhile, in a big pot, place a steamer basket. Add enough water to slightly cover the bottom of the pot.
Bring the water to a boil.
3. In a steamer basket, place the asparagus and carrots. Cover and turn down the heat. Steam for 5 to 7
minutes, or until crisp-tender. Place the veggies in a serving dish.
Serving Suggestion: To serve, stir the soy sauce and ginger into the vegetables and/or hot cooked brown rice.
Divide rice and vegetable mixture among four dinner plates; top with chicken.
Variation Tip: If desired, sprinkle with crushed red pepper.
Nutritional Information Per Serving:
Calories 290 | Protein 36.7g | Carbohydrates 23.9g | Dietary Fiber 4.3g | Sugars 4.4g | Fat 4.8g | Sodium 428.1mg
Shortcut Chicken Mole
Preparation:
Preparation:
1. In a medium bowl, toss the chicken with ¼ teaspoon of salt, chipotle powder, and pepper. In a large skillet,
heat 2 tablespoons of oil over medium-high heat. Cook, turning occasionally, until the chicken is browned and
cooked through, about 6 to 8 minutes. Allow the chicken to cool slightly in a clean dish. Set aside after tossing
with cilantro.
2. In the meantime, add the remaining 1 tablespoon of oil to the pan. ¼ teaspoon of salt, onion, red pepper, and
green pepper. Cook, stirring occasionally, for 6 to 8 minutes over medium heat, until the veggies have softened
and are beginning to brown. If the veggies are becoming too black, turn down the heat.
3. In a medium bowl, combine the rice, tomato, jalapeño, if using, and the remaining ¼ teaspoon of salt.
4. Divide the black beans, chicken combination, bell pepper mixture, and rice mixture into four microwave-
safe containers in equal amounts. Top each with a lime wedge and Queso Fresco. Place in the refrigerator until
ready to use (up to 4 days).
5. Remove the lime wedge before reheating. Microwave each container for 1 to 2 minutes on High, or until
well cooked.
Serving Suggestion: Squeeze the lime wedge over the top.
Variation Tip: Add spices of your choice.
Nutritional Information Per Serving:
Calories 511 | Protein 36.8g | Carbohydrates 48.7g | Dietary Fiber 8.3g | Sugars 7.7g | Fat 18.6g | Sodium 689mg
Beef and Lamb Recipes
Herbed Lamb Chops with Greek Couscous Salad
1 cup water
1 tablespoon minced garlic
1 tablespoon finely chopped fresh parsley
¼ teaspoon salt
2½ pounds lamb loin chops, (about 8), trimmed of fat
2 teaspoons extra-virgin olive oil
½ cup whole-wheat couscous
2 medium tomatoes, chopped
1 medium cucumber, peeled and chopped
½ cup crumbled feta
3 tablespoons lemon juice
2 tablespoons finely chopped fresh dill
Preparation:
2 cups water
¾ cup freekeh
2 tablespoons grated onion
2 cloves garlic, grated or minced, divided
1 teaspoon ground cumin
¾ teaspoon salt, divided
½ teaspoon ground pepper
1 cup low-fat plain Greek yogurt
1 pound lean ground lamb
3 tablespoons extra-virgin olive oil, divided
3 tablespoons lemon juice
1½ cups diced English cucumber
1½ cups chopped fresh parsley
1 cup halved grape tomatoes
Preparation:
1. In a medium saucepan, combine the water and freekeh; bring to a boil over high heat. Cook until the liquid
is absorbed, 12 to 15 minutes for cracked freekeh and 20 to 25 minutes for entire freekeh, covered, over a low
heat. Remove from heat and let aside for 5 minutes, covered. Any leftover liquid should be drained and placed
aside to cool.
2. In a large mixing bowl, combine onion, half of the garlic, cumin, ½ teaspoon of salt, and pepper. Scoop half
of the mixture into a smaller dish and stir in the yoghurt until well combined; keep aside for serving. Use your
hands to gently incorporate the remaining spice mixture with the lamb. Make 8 oblong patties using the lamb
mixture.
3. In a large nonstick pan, heat 2 teaspoons of oil over medium-high heat. Add the patties, lower heat to
medium, and cook, flipping once or twice, for 8 to 12 minutes, or until an instant-read thermometer inserted in
the middle registers 165 °F .
4. In a large mixing bowl, combine the remaining 3 teaspoons of oil, lemon juice, the remaining garlic, and ¼
teaspoon of salt. Toss the cucumber, parsley, tomatoes, and chilled freekeh together carefully.
5. Serve the lamb patties with the freekeh tabbouleh and spiced yogurt.
Serving Suggestion: Serve with rice.
Variation Tip: Add spices of your choice.
Nutritional Information Per Serving:
Calories 508 | Protein 30.6g | Carbohydrates 33.4g | Dietary Fiber 7.8g | Sugars 5.3g | Fat 28.3g | Sodium 537.5mg
Orzo with Lamb, Olives and Feta
Preparation:
Preparation:
1. Finely chop the mushrooms, onion, celery, and garlic in a food processor. Heat the oil in a large skillet over
medium-high heat. Stir in the vegetable mixture and cook for 6 to 8 minutes, or until the liquid has evaporated.
Allow it to cool in a large mixing bowl for 10 minutes.
2. Preheat the oven to 450 °F . Spray a large rimmed baking sheet with cooking spray and line it with foil.
3. Toss the cooled vegetables with the breadcrumbs, pine nuts, feta, mint, oregano, lemon zest, salt, and pepper
in a large mixing bowl. Toss in the lamb and toss gently to combine (do not overmix). Place 30 meatballs
(about 2 tablespoons each) on a baking sheet lined with parchment paper.
4. Bake the meatballs for 15 minutes, or until an instant-read thermometer inserted in the center registers
165°F.
Serving Suggestion: Serve it with bread or tortilla.
Variation Tip: Use spices to add flavor.
Nutritional Information Per Serving:
Calories 219 | Protein 16.6g | Carbohydrates 11.5g | Dietary Fiber 1.8g | Sugars 2.5g | Fat 12.1g | Sodium 360.4mg
Lamb and Eggplant Ragu
1. A large pot of water should be brought to a boil. Cook pasta for 8 to 10 minutes, or until al dente, or
according to package directions.
2. Meanwhile, brown the lamb, garlic, and fennel seed in a large nonstick skillet over medium heat, breaking
up the meat with the back of a spoon, 3 to 4 minutes.
3. Cook, stirring occasionally, for about 4 minutes, until the eggplant browns. Cook, stirring occasionally, until
the sauce thickens, about 3 minutes, with the tomato sauce and wine. Add oregano, salt, and pepper to taste.
4. Drain the pasta and top with the sauce, pine nuts, and feta cheese, if using.
Preparation:
1. Preheat the oven to 350°F. In a shallow roasting pan, place a wire rack.
2. With a sharp knife, make short, deep slits all over the lamb and stuff with garlic slices. Rub the oil over the
lamb and season with oregano, thyme, salt, and pepper. Transfer to the preheated pan.
3. Roast the lamb for an hour. Add water to pan and continue to roast for 15 to 20 minutes or more, or until an
instant-read thermometer inserted into the center registers 135 °F for medium-rare. Transfer the lamb to a
serving platter and tent with foil for 15 minutes before carving.
4. Meanwhile, skim any fat from the pan juices and transfer them to a small saucepan. Gently reheat over low
heat. Carve the lamb into thin slices and serve with pan juices.
Serving Suggestion: Serve with rice or crusty bread to mop up all the juices
Variation Tip: Add spices and buttercream
Nutritional Information Per Serving:
Calories 151 | Protein 19.9g | Carbohydrates 0.5g | Dietary Fiber 0.2g | Sugars 0.4g | Fat 7.1g | Sodium 83.1mg
Mint-Pesto Rubbed Leg of Lamb
Preparation:
Preparation:
1. In a small bowl, combine the salt, cinnamon, allspice, pepper, and cloves. Rub the mixture over the beef.
2. In a large skillet over medium heat, heat the oil. Cook until the beef is browned, 4 to 5 minutes per side. Fill
a 5- to 6-quart slow cooker halfway with water.
3. To the pan, add the onion and garlic. Cook, stirring constantly, for 2 minutes.
4. Bring the wine and tomatoes (with their juice) to a boil, scraping up any browned bits and breaking up the
tomatoes as you go. Combine the mixture with the carrots and turnips in the slow cooker.
5. Cook on High for 4 hours or Low for 8 hours, covered.
6. Take the beef out of the slow cooker and slice it. Serve the beef with the sauce and vegetables, garnished
with basil, if desired.
1. Combine both cans of undrained tomatoes, vegetable juice, chili powder, cumin, oregano, and garlic in a 6-
quart slow cooker. Combine the meat, onion, celery, and sweet pepper in a mixing bowl.
2. Cook, covered, on low heat for 8 to 10 hours or on high heat for 4 to 5 hours.
3. If you're using a low-heat setting, switch to a high-heat setting. Add the beans and mix well.
4. Cover and cook for 15 minutes more. Spoon into bowls. If desired, serve with toppers.
Serving Suggestion: Serve with bread or tortilla.
Variation Tip: You can add spices of your choice.
Nutritional Information Per Serving:
Calories 204 | Protein 22.4g | Carbohydrates 23.5g | Dietary Fiber 7.2g | Sugars 6.7g | Fat 3.9g | Sodium 562.6mg
Beef and Bean Chili
1. In a small dry skillet over medium heat, toast cumin seeds until aromatic, 1 to 2 minutes. Grind to a fine
powder in a mortar and pestle or spice grinder. Add chili powder, paprika, oregano, and cayenne pepper to a
small bowl. Set aside after stirring to combine.
2. In a large heavy pot, heat 1½ teaspoons of the oil over high heat. Add the beef, in batches if necessary, and
cook until it is browned, about 3 minutes. Transfer to a plate lined with paper towels and set aside.
3. Reduce the heat to medium and stir in the remaining 1½ teaspoons of oil. Combine the onions and bell
peppers in a mixing bowl. Cook, stirring constantly, for 7 to 10 minutes, or until the onions have softened and
turned golden brown.
4. Stir in the garlic, jalapeño, sun-dried tomatoes, Ancho Chiles, and reserved spice mixture. Stir for about 2
minutes, or until aromatic. Bring the beer to a simmer and cook for 10 minutes, scraping up any brown bits
clinging to the bottom of the pan. Add tomatoes and their juices, chocolate, sugar, bay leaves and the browned
beef. Add water and bring to a simmer.
5. Cover the pot and simmer, stirring occasionally, for 1½ to 2 hours, or until the beef is very tender.
6. Cook until the chili is thick, 30 to 45 minutes more. Add the kidney beans, white beans, and black beans.
Take out the bay leaves. Stir in the cilantro and lime juice, if using; season with salt and pepper to taste.
Garnish with your choice of garnishes and serve.
Preparation:
1. In a small bowl, combine the sage, garlic, rosemary, salt, and pepper. Place aside.
2. Preheat the oven to 450 °F .
3. Tenderloins should be butterflied twice so they can be flattened, stuffed, and rolled. To do so, make two
long horizontal cuts, one on each side, dividing the tenderloin into thirds but not cutting all the way through.
4. On a cutting board, place one tenderloin. Holding the knife blade flat and parallel to the board, cut a
lengthwise slice into the side of the tenderloin one-third of the way down from the top, stopping short of the
opposite edge to keep the flaps attached. Tenderloin should be rotated 180 °F .
5. Still holding the knife parallel to the cutting board, make a lengthwise cut into the opposite side of the
tenderloin, starting two-thirds of the way down from the top and being careful not to cut all the way through.
6. Open the two cuts to form a large rectangle of meat. Gently flatten the meat with the heel of your hand until
it is about ½ inch thick. Rep with the second tenderloin.
7. Cover each butterflied tenderloin with 2 prosciutto slices, then top with ½ cup of Parmigiano-Reggiano
cheese, leaving a 1-inch border around the prosciutto. Roll up each tenderloin so the stuffing forms a spiral
pattern, then tie the roasts at 2-inch intervals with kitchen string.
8. Brush the roasts with 1½ teaspoons of oil all over, then rub with the reserved herb mixture.
9. In a large, heavy, ovenproof skillet, heat the remaining 1½ teaspoons of oil over medium-high heat. Add the
roasts, bending to fit if necessary, and cook, turning frequently, for 3 to 5 minutes, or until browned on all
sides.
10. Place the pan in the oven. Roast, checking frequently, for 15 to 20 minutes, or until an instant-read
thermometer inserted into the thickest part registers 145°F. Transfer the roasts to a cutting board, tent with foil
and let rest for 5 minutes. To serve, remove the string and cut the pork into 1-inch-thick slices.
Serving Suggestion: Serve with tortilla.
Variation Tip: Add more spice of your choice.
Nutritional Information Per Serving:
Calories 176 | Protein 25.8g | Carbohydrates 0.6g | Dietary Fiber 0.1g | Sugars 0.9g | Fat 7.3g | Sodium 474.7mg
Prosciutto-Wrapped Pork with Roasted Apples and Fennel
1. In a large, heavy, ovenproof skillet, heat the remaining 1 ½ teaspoons of oil over medium-high heat. Add the
roasts, bending to fit if necessary, and cook, turning frequently, for 3 to 5 minutes, or until browned on all
sides.
2. Place the pan in the oven. Roast, checking frequently, for 15 to 20 minutes, or until an instant-read
thermometer inserted into the thickest part registers 145°F.
3. Put the pork loin on a cutting board to begin. Holding the knife blade parallel to the board, make a
lengthwise cut into the side of the meat just above the center, stopping short of the opposite edge to keep the
flap attached.
4. Turn the meat around 180 °F . Make a lengthwise cut into the side opposite the original cut, while keeping
the knife parallel to the cutting board, just below the center, taking care not to cut all the way through.
5. Open the two cuts to form a large rectangle of meat. Cover with plastic wrap and pound to an even ½-inch
thickness. Pour the brine over the meat in a gallon-size plastic bag that can be sealed; turn to coat. Refrigerate
for at least 2 hours and up to 4 hours in a dish.
6. To make the rub: In a small bowl, combine garlic, 2 tablespoons of oil, rosemary, sage, lemon zest, and salt,
ground fennel seed and crushed red pepper.
7. To roast the pork, place racks in the upper and lower thirds of the oven and preheat to 450°F.
8. Remove the meat from the brine and pat it dry thoroughly. Open the package and place it flat on a clean
work surface.
9. Rub the rub all over the meat. Roll it into a cylinder from one long end. Wrap the prosciutto around the
outside (it will overlap slightly) and place seam-side down on a rimmed baking sheet.
10. Toss apples and fennel with oil, salt, and pepper in a roasting pan in an even layer.
11. For 10 minutes, roast the meat on the upper rack. Then, on the bottom rack, place the apple mixture.
Continue roasting, stirring the apple mixture once or twice, until an instant result is obtained. 20 to 30 minutes
until an instant-read thermometer inserted into the center of the meat registers 140 °F and the apples and
fennel are tender.
12. Transfer the meat to a clean cutting board and let rest for 5 minutes. Slice and serve with the apples and
fennel.
Serving Suggestion: Serve sprinkled with the chopped cilantro/coriander leaves.
Variation Tip: Add spices of your choice.
Nutritional Information Per Serving:
Calories 262 | Protein 24.3g | Carbohydrates 17.4g | Dietary Fiber 3.7g | Sugars 11.6g | Fat 11g | Sodium 497mg
Apricot-Espresso Glazed Roast Pork Loin
Preparation:
1. Preheat the oven to 375°F. Wrap foil around a roasting pan or rimmed baking sheet.
2. Tie kitchen string around the pork in two or three places to prevent it from flattening while roasting. Rub the
pork with oil, salt, and pepper. Place the pork in the pan that has been preheated.
3. Roast the pork for 30 minutes, turning once.
4. Meanwhile, whisk together the apricot preserves, espresso powder, and mustard, Worcestershire, garlic and
cloves in a small saucepan; bring to a boil over medium-high heat, stirring frequently. Cook 1 minute, stirring
constantly, then remove from heat.
5. After the pork has cooked for 30 minutes, brush all over with ½ cup of the glaze. (Leave the remaining glaze
in the pan.) Continue roasting until an instant-read thermometer inserted into the middle of the meat registers
140 °F , 20 to 40 minutes more. Transfer the pork to a clean cutting board and let rest for 10 minutes.
6. Meanwhile, add broth to the remaining glaze in the pan. Bring to a simmer over medium heat. Simmer until
thickened slightly, about 5 minutes. Remove the string and slice the pork. Serve with the sauce.
Serving Suggestion: Serve with tortilla.
Variation Tip: Add spices of your choice.
Nutritional Information Per Serving:
Calories 254 | Protein 26.1g | Carbohydrates 18.2g | Dietary Fiber 0.1g | Sugars 11.8g | Fat 8.4g | Sodium 307.7mg
Ancho-Honey Pork Tenderloin
¼ cup honey
2 teaspoons lime juice
2 teaspoons reduced-sodium soy sauce
1 teaspoon chili powder
½ teaspoon onion powder, divided
1 pork tenderloin (1-1 ¼ pounds), trimmed
¼ teaspoon salt
1 tablespoon extra-virgin olive oil
1 14-ounce can reduced-sodium chicken broth
½ cup water
½ cup quick grits
¼ teaspoon freshly ground pepper
¾ cup shredded extra-sharp Cheddar cheese
2 scallions, sliced
Preparation:
Preparation:
Preparation:
1. Tie kitchen string around the pork in three places to keep it from flattening while roasting.
2. In a small bowl, mash the salt and garlic together with the back of a spoon to make a paste. Combine the oil,
rosemary, and lemon zest in a mixing bowl; rub the mixture into the pork. Refrigerate for 1 hour, uncovered.
3. Preheat the oven to 375°F.
4. In a roasting pan, place the pork. Roast, turning once or twice, for 40 to 50 minutes, or until a thermometer
inserted into the thickest part registers 145 °F . Transfer to a cutting board and set aside for 10 minutes to rest.
5. Meanwhile, heat the vermouth and vinegar in a roasting pan over medium-high heat. Bring the sauce to a
simmer and cook, scraping up any browned bits, until it is reduced by half. Remove the string and slice the
roast.
6. Add any accumulated juices to the sauce and serve with the pork.
Serving Suggestion: Serve with tortilla.
Variation Tip: Use different spices.
Nutritional Information Per Serving:
Calories 182 | Protein 20.6g | Carbohydrates 0.6g | Dietary Fiber 0.1g | Sugars 0.2g | Fat 8.3g | Sodium 149.4mg
Seafood Recipes
Salmon Caesar Salad
1. In a large nonstick skillet, heat the oil over medium-high heat until it simmers.
2. ½ teaspoon of pepper and ⅛ teaspoon of salt should be sprinkled over the salmon. Cook until the salmon is
golden brown and flakes easily with a fork, 3 to 4 minutes per side. Place on a plate and cut into large chunks.
3. In a large mixing bowl, combine the buttermilk, yoghurt, cheese, lemon juice, Worcestershire sauce, garlic,
mustard, and the remaining ½ teaspoon of pepper and salt.
4. In a small bowl, set aside ¼ cup of the dressing. Toss the lettuce, radicchio, basil, and tarragon in a large
mixing bowl to coat.
5. Place the salad on a serving platter and top with the salmon.
6. Serve with the reserved ¼ cup of dressing on top.
Serving Suggestion: Serve with sprinkles of spices.
Variation Tip: Add vegetables of your choice.
Nutritional Information Per Serving:
Calories 291 | Protein 34.8g | Carbohydrates 7.8g | Dietary Fiber 1.3g | Sugars 4.3g | Fat 12.8g | Sodium 575.3mg
Creamy Salmon
Preparation:
1. In a medium mixing bowl, combine yoghurt, celery, parsley, lime juice, mayonnaise, mustard, salt, and
pepper. Mix in the salmon thoroughly.
2. Cut avocados in half lengthwise and remove the pits. Fill a small bowl with about 1 tablespoon flesh from
each avocado half. With a fork, mash the scooped-out avocado flesh and stir it into the salmon mixture.
3. Fill each avocado half with about ¼ cup of the salmon mixture, mounding it on top of the avocado halves.
Garnish with chives, if desired.
1½ cups water
1 cup low-sodium chicken broth
¾ cup quick grits (not instant)
½ teaspoon ground pepper, divided
¾ cup shredded extra-sharp Cheddar cheese
½ teaspoon hot sauce, such as Tabasco
4 large bell peppers
1 pound peeled and deveined large shrimp, chopped
1 bunch scallions, trimmed and sliced
1 tablespoon extra-virgin olive oil
½ teaspoon garlic powder
¼ teaspoon salt
Preparation:
1. Preheat the oven to 425°F. In a large mixing bowl, combine the potatoes. Drizzle with 1 tablespoon of oil
and season with ⅛ teaspoon of salt and black pepper; toss to coat. Cover with foil and place in a 15-inch-by-
10-inch baking pan for 30 minutes in the oven
2. Meanwhile, thaw any frozen salmon. In the same bowl, combine the sweet peppers, tomatoes, parsley,
olives, oregano, and ⅛ teaspoon of salt and black pepper.
3. Drizzle with the remaining 1 tablespoon oil and toss to coat.
4. Rinse and pat dry the salmon. Finish with the remaining ¼ teaspoon of salt and black pepper. Serve the
sweet pepper mixture over the potatoes, followed by the salmon. Cook, uncovered, for 10 minutes more, or
until the salmon flakes. Squeeze juice from lemon over salmon and vegetables.
5. Sprinkle with zest.
Preparation:
1. In a large nonstick skillet over medium heat, heat 1 tablespoon of the oil. Add onion and bell pepper into it
and stir occasionally until tender. Cook and stir for 5 minutes after adding tomato paste, ½ teaspoon of salt,
and ¼ teaspoon of ground pepper.
2. Stir in the chard. Cook, stirring constantly, for 1 minute, or until the chard is wilted. Cool after adding the
beans and broth. Refrigerate for up to 3 days, covered.
3. Preheat the broiler before serving. Coat a baking sheet with foil and cooking spray.
4. Rinse and pat dry the fish. The thickness of the fish should be measured. Place on the baking sheet that has
been prepared.
5. Brush the remaining 1 tablespoon of oil over the top and season with the remaining ½ teaspoon of salt and ½
teaspoon of ground pepper. Broil the fish 4 inches from the heat for 4 to 6 minutes per ½-inch thickness, or
until flaky (if the fish is 1 inch or more thick, turn once).
6. Meanwhile, in a large nonstick skillet over medium heat, cook the bean mixture for 5 minutes, or until
heated through, stirring occasionally. Thin with up to ½ cup of water if necessary to achieve the desired
consistency. Toss in the tomatoes.
7. Arrange the fish on top of the bean and vegetable mixture.
8. Sprinkle with cheese and freshly ground pepper to taste.
Serving Suggestion: Serve with rice.
Variation Tip: Use sliced tomatoes.
Nutritional Information Per Serving:
Calories 299 | Protein 28.9g| Carbohydrates 18.4g | Dietary Fiber 5.3g | Sugars 3.4g | Fat 12g | Sodium 500.8mg
Salmon with Asparagus and Mushrooms
4 fresh or frozen skinless salmon fillets, about 1-inch-thick (about 1 pound total)
kosher salt
freshly ground pepper
2 tablespoons olive oil
2 cups sliced assorted fresh mushrooms (such as button, cremini, and/or stemmed shiitake)
1 cup chopped onion
6 cloves garlic, minced (1 tablespoon minced)
1 tablespoon chopped fresh thyme
1 cup dry white wine
1 cup clam juice, fish stock, chicken stock, or chicken broth
2 cups (1½-inch) pieces asparagus
1 cup cherry tomatoes, halved
1 tablespoon chopped fresh Italian parsley
1 teaspoon lemon juice
1 teaspoon fresh thyme sprigs
Preparation:
Preparation:
Preparation:
Preparation:
1. If the fish is frozen, thaw it first. Clean the fish by rinsing it and patting it dry with paper towels. Fish
thickness should be measured.
2. Add 1 tablespoon of oil in a small skillet, heated over medium heat for 3 to 5 minutes, or until sweet pepper
is tender, stirring occasionally.
3. Combine tomatoes, 1 tablespoon vinegar, salt, and cayenne pepper in a mixing bowl. Cook for about 5
minutes, or until the tomatoes soften, stirring occasionally.
4. Blend or process the mixture in a blender or food processor. Blend or process until smooth, covered. Return
the sauce to the skillet and keep it warm over low heat.
5. Brush the snapper fillets with the remaining 1 tablespoon of vinegar, 1 tablespoon of oil, and snipped or
dried basil in a small bowl.
6. Place the fish on a lightly greased rack of an uncovered grill over medium coals. If so desired, cover grill
grate with greased foil before adding fish. Grill for 4 to 6 minutes per ½-inch thickness of fish or until fish
flakes easily when tested with a fork, turning once halfway through grilling.
7. Serve fish with red pepper sauce. If desired, garnish with cherry tomatoes and fresh basil sprigs.
Preparation:
Preparation:
1. Before using, soak the plank in enough water to cover it for at least 1 hour. If the fish is frozen, thaw it first.
Rinse the fish and pat it dry with paper towels.
2. Place the fish fillet on the soaked plank, skin side down. Season with chives, thyme, salt, and pepper to
taste.
3. Place lemon slices down the center of the salmon.
4. Place the salmon on the cedar plank on the grill rack directly over medium coals on a charcoal grill.
5. Cover and grill for 20 to 25 minutes or just until salmon begins to flake when tested with a fork.
1 Plank
1 2½-pound fresh or frozen Alaskan salmon fillet (with skin), about 1-inch thick
2 teaspoons olive oil
½ cup chopped onion (1 medium)
2 cloves garlic, minced
¼ cup no-salt-added tomato sauce
¼ cup reduced-sugar ketchup
¼ cup pure maple syrup
2 tablespoons no-salt-added tomato paste
1 tablespoon cider vinegar
2 teaspoons reduced-sodium Worcestershire sauce
2 teaspoons yellow mustard
1 teaspoon ground Ancho Chile pepper
¾ teaspoon salt
¼ teaspoon black pepper
Preparation:
1. Soak the plank in enough water to cover for at least 1 hour before grilling. Put a weight on the plank to keep
it submerged during the soak. Drain thoroughly before using.
2. If using frozen salmon, thaw it first. Rinse the fish and pat it dry with paper towels. Place aside.
3. Meanwhile, heat the oil in a small saucepan over medium heat for the sauce. Cook for 5 minutes, or until the
onion and garlic are tender.
4. Combine tomato sauce, ketchup, maple syrup, tomato paste, cider vinegar, Worcestershire sauce, mustard,
ground Ancho Chile pepper, salt, and black pepper in a mixing bowl. Bring to a boil, then turn off the heat.
Cook, uncovered, for 5 minutes. Allow to cool.
5. ½ cup of the sauce should be spread on the flesh side of the salmon. Refrigerate for 30 minutes, covered.
Chill the remaining sauce until ready to serve.
6. For a gas or charcoal grill, place the plank directly on the rack of an uncovered grill over medium heat for 3
to 5 minutes, or until the plank starts to crackle and smoke. Place salmon on grill plank, skin side down,
tucking under thin edges to fit. Cover and cook for 18 to 22 minutes, or until the fish flakes when tested with a
fork.
7. With the remaining sauce, serve.
Preparation:
1. In a large heavy pot, heat the oil over medium heat. Add onions and stir occasionally, until the onion is
softened, about 5 minutes. Then add garlic and stir constantly, until garlic is fragrant, about 1 minutes.
2. Add the beans, chicken, potatoes, broth, thyme, salt, and pepper in above vegetables pot. Bring to a boil
over medium-high heat, then reduce to a low flame. Simmer, covered, until the potatoes are tender for about 18
minutes.
3. Then add kale and stir frequently, over medium heat until the kale is wilted and tender, about 2 minutes.
4. Transfer the chicken to a plate and shred it into bite-size pieces with two forks. Before serving, remove the
thyme sprigs. Serve immediately.
Preparation:
1. In a large pot, heat the oil over medium-high heat. Cook, flipping once, until the chicken is browned and
cooked through, about 6 minutes in total. Place on a plate.
2. To the pot, add the leeks, onion, and celery. Reduce heat to medium and cook, stirring occasionally and
scraping up any browned bits, for 6 to 8 minutes, or until very tender. Cook for 1 minute after adding the
garlic.
3. Add asparagus and spinach, cook until the asparagus is tender, about 5 minutes more.
4. Shred the chicken into bite-size pieces and add to the soup. Stir in parsley and Parmesan.
Serving Suggestion: Serve the soup topped with more pepper and Parmesan, if desired.
Variation Tip: Add spices of your choice.
Nutritional Information Per Serving:
Calories 314 | Protein 37.9g | Carbohydrates 20.1g | Dietary Fiber 5.1g | Sugars 5g | Fat 11.5g | Sodium 741.5mg
Kale and Avocado Salad with Blueberries and Edamame
1. In a large mixing bowl, massage the kale leaves with your hands to soften them. Optional ingredients
include avocado, blueberries, tomatoes, edamame, almonds, and goat cheese.
2. Combine the oil, lemon juice, chives, honey, mustard, and salt in a small bowl or jar with a tight-fitting lid.
Thoroughly shake or whisk.
3. To combine, toss the salad with the vinaigrette.
Serving Suggestion: Serve with any sauce if desired.
Variation Tip: Add lemon.
Nutritional Information Per Serving:
Calories 368 | Protein 10g | Carbohydrates 21g | Dietary Fiber 8g | Sugars 9g | Fat 29g |
Sodium 674mg
Hand-Wilted Kale Salad
Preparation:
1. In a large mixing bowl, combine the kale with lemon juice and season with salt to taste. Massage the kale
with clean hands for 3 to 4 minutes, or until the leaves are lightly wilted, making sure to massage all of the
kale evenly. Set aside the shallots.
2. Combine the oil, garlic, and shallot in a small bowl. Drizzle the dressing over the kale mixture and toss to
coat. Distribute salad among six serving plates and top with walnuts.
Serving Suggestion: Serve with main.
Variation Tip: Add more vegetables if you want.
Nutritional Information Per Serving:
Calories 107 | Protein 2g | Carbohydrates 4g | Dietary Fiber 1g | Sugars 1g | Fat 10g |
Sodium 108mg
Kale, Carrot and Apple Salad
1. To make the vinaigrette: In a blender or mini food processor, combine shallot, vinegar, oil, cider, mustard,
maple syrup, salt, and pepper until smooth and creamy.
2. In a large mixing bowl, combine the kale, apples, carrots, radishes, and parsley.
3. Drizzle the dressing over the salad and toss to coat.
Serving Suggestion: Serve with any dish.
Variation Tip: Add spices.
Nutritional Information Per Serving:
Calories 75 | Protein 1g | Carbohydrates 9.1g | Dietary Fiber 2g | Sugars 5.6g | Fat 4g |
Sodium 159.1mg
Green Machine Salad
1. Cut the apple into long, thin strands or strips with a spiral vegetable slicer or a vegetable peeler.
2. In a large mixing bowl, combine the apple and lemon juice. Toss in the kale, cabbage, and scallions to coat.
3. In an airtight container, layer the salad between paper towels.
1. In a large pot, heat the oil over medium heat. Cook, stirring frequently, until the leek begins to soften, 1 to 2
minutes.
2. Cook, stirring frequently, until the greens are very soft, 10 to 20 minutes, adding ¼ cup of water at a time if
they begin to stick.
3. Cook, stirring constantly, for 30 seconds after adding the flour.
4. Stir in the milk and nutmeg; cook, stirring constantly, until just starting to boil and thicken, 1 to 2 minutes.
Serving Suggestion: Serve hot.
Variation Tip: Add spice.
Nutritional Information Per Serving:
Calories 109 | Protein 4g | Carbohydrates 10.3g | Dietary Fiber 1.6g | Sugars 4.3g | Fat 6.3g | Sodium 184.4mg
Pumpkin and Black Bean Soup
Preparation:
1. In a large pot, heat the oil over medium-high heat. Add onions and poblano peppers and cook until the onion
and poblanos begin to brown and blister, for about 6 minutes. Then add garlic, curry paste and coriander are
fragrant, for about 1 minutes.
2. Combine the broth, black beans, tomatoes, pumpkin, and salt in above pot. Bring the water to a boil over
medium-high heat.
3. Reduce the heat to medium to keep the mixture simmering. Simmer for 10 minutes, or until slightly
thickened. Add coconut milk into it. Return to a low heat and cook for 3 minutes. Add lime juice and then
divide the soup among 6 bowls and top with 1 tablespoon of coconut milk.
4. Garnish with cilantro and pepitas if desired.
Serving Suggestion: Serve hot.
Variation tip: Add spices more to enhance the flavor.
Nutritional Information Per Serving:
Calories 178 | Protein 4g | Carbohydrates 21g| Dietary fiber 6g | Sugars 8g | Fat 9g |
Sodium 426mg
Snacks and Sides Recipes
Green Juice
1. Process parsley, spinach, lemon, pears, and celery through a juicer in this order, following the
manufacturer's instructions.
2. Fill two glasses with ice, if desired, and pour in the juice. Serve right away.
Serving Suggestion: Serve.
Variation Tip: Add spices and enjoy it.
Nutritional Information Per Serving:
Calories 91 | Protein 1g | Carbohydrates 20g | Dietary Fiber 1g | Sugars 15g | Fat 1g |
Sodium 192mg
Carrot Cake Energy Bites
Preparation:
1. Combine dates, oats, pecans, and chia seeds in a food processor; pulse until well combined and chopped.
2. Add carrots, vanilla, cinnamon, ginger, turmeric, salt, and pepper; process until all ingredients are well
chopped and a paste begins to form.
3. Roll the mixture into balls using a scant 1 tablespoon each.
Serving Suggestion: Serve with tea.
Variation Tip: Add dried fruits and nuts on the cake.
Nutritional Information Per Serving:
Calories 48 | Protein 0.9g | Carbohydrates 8.2g | Dietary Fiber 1.6g | Sugars 5.1g | Fat 1.7g | Sodium 30.4mg
Ginger-Beet Juice
Preparation:
1. Working in this order, juice orange, kale, apple, carrot, beet, and ginger in a juicer according to package
directions.
2. Fill two glasses with ice, if desired, and pour in the juice. Serve right away.
Serving Suggestion: serve chilled.
Variation Tip: Add more ice.
Nutritional Information Per Serving:
Calories 100 | Protein 2g | Carbohydrates 21g | Dietary Fiber 1g | Sugars 14g | Fat 1g | Sodium 94mg
Mermaid Smoothie Bowl
1. In a blender, combine bananas, kiwis, pineapple, almond milk, and spirulina. Blend on high for 2 minutes,
or until smooth.
2. Divide the smoothie evenly between two bowls. Serve with blueberries and apples on top.
Serving Suggestion: Serve it cooled.
Variation Tip: Add nuts.
Nutritional Information Per Serving:
Calories 251 | Protein 4.8g | Carbohydrates 59.5g | Dietary Fiber 8.7g | Sugars 36.4g | Fat 2.5g | Sodium 115.8mg
Tomato-Vegetable Juice
Preparation:
1. Process lettuce, chives, tomatoes, jalapeño, bell pepper, celery, and carrot through a juicer in this order,
following the manufacturer's instructions.
2. Fill two glasses with ice, if desired, and pour in the juice. Serve right away.
1. Add popcorn kernels to a brown paper bag and fold the top of the bag over three times.
2. Microwave until the popping stops, 1 to 1½ minutes.
Serving Suggestion: Serve hot.
Variation Tip: Add caramel according to your taste.
Nutritional Information Per Serving:
Calories 83 | Protein 3g | Carbohydrates 19.5g | Dietary Fiber 5.3g | Sugars 0.6mg | Fat 0.8g | Sodium 200mg
Savory Date and Pistachio Bites
Preparation:
Preparation:
1. Preheat oven to 425°F with racks in the middle and upper thirds. 2 rimmed baking sheets, sprayed with
cooking spray.
2. Each zucchini should be sliced lengthwise into ¼- to ⅛-inch-thick strips. Any small or misshapen pieces
should be discarded. You should have approximately 24 strips. Brush 3 tablespoons of oil over the strips and
season with ¼ teaspoon of salt. Place on the preheated baking sheets. Roast until softened, 20 to 25 minutes.
Set aside to cool slightly.
3. Reduce the oven temperature to 350°F.
4. In a large mixing bowl, combine tomatoes, Italian seasoning, 2 teaspoons of garlic, and crushed red pepper.
Fill a 9-by-13-inch baking dish halfway with the mixture.
5. In a medium mixing bowl, combine ricotta, Parmesan, pepper, and 1 teaspoon of garlic.
6. When the zucchini is cool enough to handle, spoon a heaping tablespoon of the ricotta mixture onto each
slice.
7. Roll up the slices and place them seam-side down in the baking dish. Bake for 25 to 30 minutes, or until hot.
8. Meanwhile, in a mini food processor, combine the almonds, the remaining 1 teaspoon of garlic, and the
remaining pinch of salt. Process until the mixture is the consistency of coarse meal.
9. In a medium skillet, heat the remaining 1 tablespoon oil over medium heat. Add the almond mixture and
cook, stirring frequently, until lightly browned and fragrant, 1 to 2 minutes.
10. Serve the lasagna rolls topped with the almond mixture.
Serving Suggestion: Serve hot.
Variation Tip: For topping, you can add coriander.
Nutritional Information Per Serving:
Calories 324 | Protein 17.1g | Carbohydrates 18.6g | Dietary Fiber 3.7g | Sugars 7.8g | Fat 21.5g | Sodium 447.3mg
Veggie and Hummus Sandwich
Preparation:
Preparation:
Preparation:
1. A large pot of water should be brought to a boil. Cook, stirring frequently, for 1 minute after adding the
florets. Drain in a colander and rinse with cold water until cool. Drain thoroughly. Spread out on a baking
sheet or a kitchen towel and pat dry with a clean towel to absorb any excess water.
2. Preheat the oven to 375°F. Cooking spray a 9-by-13-inch (or similar-size shallow ovenproof dish).
3. In a large pot, combine the milk, mustard, garlic powder, and salt; bring to a simmer over medium-high
heat.
4. In a small bowl, combine cornstarch and water; whisk into the simmering milk. Bring the mixture to a boil,
whisking constantly, over high heat. Reduce the heat to maintain a simmer and cook for 2 minutes, whisking
constantly. Whisk in the Cheddar, Gruyere, and chives until smooth. Take the pan off the heat.
5. Pour in the florets and gently stir to coat with the cheese sauce. Place in the prepared baking dish.
6. In a small bowl, combine the crackers and oil and sprinkle over the vegetables.
7. Bake for 25 to 30 minutes, or until the cheese sauce is bubbling and the florets are beginning to brown on
top.
Serving Suggestion: Serve warm.
Variation Tip: Refrigerate florets for up to one day.
Nutritional Information Per Serving:
Calories 218 | Protein 9.5g | Carbohydrates 21.4g | Dietary Fiber 3.1g | Sugars 4.7g | Fat 11g | Sodium 449.2mg
Root Vegetable Gratin
3 pounds assorted root vegetables, peeled and cut into ⅛-inch-thick slices
3 tablespoons extra-virgin olive oil, divided
1 cup thinly sliced shallots
1 ⅓ cups low-fat milk, divided
3 tablespoons all-purpose flour
1½ cups finely shredded cheese, divided
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
½ teaspoon salt
¼ teaspoon freshly ground pepper
1 cup fresh whole-wheat breadcrumbs
Preparation:
cooking spray
Preparation:
1. Preheat the oven to 350°F. Coat a baking sheet with foil and cooking spray.
2. In a food processor, pulse chickpeas, parsley, cilantro, grated onion, panko, tahini, lemon zest, 1 tablespoon
lemon juice, cumin, salt, and garlic until a coarse meal forms, 10 to 12 pulses, scraping down the sides as
needed. Form the mixture into four (½-inch-thick) patties (each about ½ cup).
3. Place the patties on the baking sheet that has been prepared; spray the tops with cooking spray. 10 minutes
in the oven cooking spray the tops of the patties after flipping them. Continue baking for 10 to 12 minutes, or
until golden brown.
4. In a medium mixing bowl, combine the sliced onion, cucumber, oil, and the remaining 1 tablespoon of
lemon juice. Allow to stand at room temperature for about 20 minutes, stirring occasionally.
5. Meanwhile, place the wraps directly on the oven racks and bake for 1 minute, or until just warmed through.
6. Toss the arugula into the cucumber mixture. Place the warmed wraps on a work surface and top with the
arugula mixture, falafel halves, tomato slices, and tahini sauce in an even layer.
7. Fold 1 side of the wrap over the center and roll up burrito-style, working with 1 wrap at a time.
8. Wrap the bottom half with foil to hold the wrap together.
Serving Suggestion: Serve hot.
Variation Tip: Add spices according to your taste
Nutritional Information Per Serving:
Calories 517 | Protein 15.7g | Carbohydrates 64.6g | Dietary Fiber 10.9g | Sugars 6.3g | Fat 23.9g| Sodium 450mg
Tomato and Basil Finger Sandwiches
Ingredients:
Preparation:
1. Cut bread into rounds slightly larger than your tomato--a biscuit cutter works well.
2. Spread each slice with 2 teaspoons mayonnaise.
3. Top with tomatoes, basil, salt and pepper.
Serving Suggestion: Serve with tea.
Variation Tip: Add spices according to your taste.
Nutritional Information Per Serving:
Calories 85 | Protein 3.1g | Carbohydrates 12.7g | Dietary Fiber 1.6g | Sugars 2.1g | Fat 2.7g | Sodium 324.4mg
Smashed Lemon-Garlic Zucchini with Parmesan
Ingredients:
2 medium zucchini (14 ounces), trimmed and cut into ½-inch rounds
1 tablespoon extra-virgin olive oil
¼ teaspoon salt
¼ teaspoon ground pepper
zest of 1 large lemon
1 large clove garlic, grated
3 tablespoons grated Parmesan cheese
1 tablespoon chopped fresh basil
Preparation:
1. Place the oven rack 6 inches from the broiler. Preheat the oven to 400°F.
2. Cut an X in the top of each zucchini round, about halfway through. Arrange the rounds on a large rimmed
baking sheet in a single layer.
3. Drizzle with oil and season with salt and pepper to taste. Bake on the upper rack for 10 to 12 minutes, or
until just tender. Remove the rounds from the oven and flatten them with the bottom of a mason jar or a sturdy
glass. Turn broiler to High.
4. Meanwhile, combine lemon zest, garlic, Parmesan and basil in a small bowl.
5. Sprinkle the mixture over the smashed zucchini. Broil until lightly browned and the cheese is melted, about
2 minutes.
Preparation:
1. Preheat the oven to 350°F. Line the bottom of a 9-inch-by-5-inch loaf pan with parchment paper and spray
with cooking spray.
2. In a large mixing bowl, cream together the sugar and butter with an electric mixer on medium-high speed
until creamy. One at a time, beat in the eggs until fully incorporated. Reduce the mixer speed to medium-low
and mix in the ricotta, lemon zest, 2 tablespoons of lemon juice, and vanilla extract until just combined.
3. Sprinkle flour on top, then evenly distribute baking powder and salt. Beat until almost combined on low
speed with an electric mixer. Fold the blueberries into the batter gently. Transfer to the pan that has been
preheated.
4. Bake the cake for 1 hour, or until the edges begin to brown and a tester inserted into the center comes out
clean. Allow to cool for 20 minutes in the pan on a wire rack.
5. Run a knife around the edge of the cake to loosen it, then invert it onto the rack. Turn it right-side up with
care. Allow to cool completely.
6. Clean the bowl, then whisk in the confectioners' sugar and the remaining 1 teaspoon lemon juice until
smooth. Brush the cake with the glaze.
Ingredients:
Preparation:
1. In a food processor, combine pineapple, mango, and lemon (or lime) juice until smooth and creamy. (If
you're using frozen mango, you might need to add up to ¼ cup of water.)
2. Freeze it for about 2 to 4 hours then serve.
Preparation:
1. In a food processor, combine the bananas, pumpkin, pumpkin pie spice, and maple syrup (if using) and
process until smooth.
2. Drizzle with more maple syrup and, if desired, garnish with pecans.
Ingredients:
Preparation:
1. Place a banana slice and strawberry slice in each phyllo dough shell.
2. Drizzle each with ½ teaspoon chocolate syrup.
Serving Suggestion: Serve as a snack.
Variation Tip: Add chocolate syrup according to your taste.
Nutritional Information Per Serving:
Calories 67 | Protein 0.2g | Carbohydrates 9.9g | Dietary Fiber 0.4g | Sugars 1.5g | Fat 3.1g | Sodium 50.2mg
Cranberry-Hazelnut Tart
Ingredients:
Tart Dough:
Cranberry-Hazelnut Filling:)
Preparation:
1. Preheat the oven to 350°F. Make the Tart Dough: Set aside oats, whole wheat flour, and all-purpose flour in
a small mixing bowl.
2. In a large mixing bowl, combine cream cheese and butter; beat for 30 seconds with an electric mixer on
medium to high speed. Mix in the brown sugar, baking soda, cinnamon, and salt until well combined. With the
mixer, incorporate as much of the oat mixture as possible.
3. Divide the dough evenly among 24 1¾-inch muffin cups. Dough should be pressed on the
4. To make the Cranberry Filling, follow these steps: Combine the brown sugar, cornstarch, and cinnamon in a
small saucepan. Combine the cranberries and water in a mixing bowl. Cook, stirring constantly, over medium
heat until thickened and bubbly. Add half of the hazelnuts and mix well. Filling should be spooned evenly into
muffin cups lined with dough.
5. Lastly, top with the remaining hazelnuts.
6. Bake for 15 to 20 minutes, or until the crust edges are golden. Cool for 5 minutes in muffin cups. Remove
tarts from muffin cups and place on a wire rack to cool.
Ingredients:
Preparation:
1. Preheat the oven to 350°F for the brownie crust. Set aside a 12-inch pizza pan sprayed with cooking spray.
2. Combine the granulated sugar and oil in a medium mixing bowl. Mix on medium speed with an electric
mixer until well combined. One at a time, add egg whites, beating well after each addition.
3. In a small mixing bowl, combine the flour, cocoa powder, and salt. Combine the flour mixture and the water
in a mixing bowl. Beat just until combined. Spread in the prepared pan. Bake for 10 minutes. Cool completely
in pan on a wire rack.
4. Just before serving, combine cream cheese, powdered sugar, and chocolate flavor syrup in a large mixing
bowl. Spread the mixture evenly over the brownie crust. Sprinkle with almonds.
Serving Suggestion: Top with raspberries.
Ingredients:
Preparation:
1. In a medium mixing bowl, combine all-purpose flour, whole wheat flour, baking powder, and salt.
2. In a large mixing bowl, beat ½ cup of butter and granulated sugar with an electric mixer on high speed until
light and fluffy. 1 egg and 1 teaspoon of vanilla extract using an electric mixer, blend until smooth. On low
speed, gradually add 1½ cups of the flour mixture, mixing just until combined.
3. Form the dough into a 10-inch log on a sheet of plastic wrap. Wrap in plastic wrap and place in the
refrigerator.
4. Wipe the mixing bowl clean. On high speed, cream together the remaining ½ cup of butter and brown sugar
until light and fluffy. Mix in the remaining egg and 1 teaspoon of vanilla extract. Using an electric mixer,
blend until smooth. On low speed, gradually add the remaining flour mixture and cinnamon, mixing just until
combined.
5. After the dough has chilled, cut each log in half lengthwise. Roll 1 piece of vanilla dough and 1 piece of
cinnamon dough into a long rope about 1½ inch thick. Place the ropes next to each other, gently pressing the
two doughs together. Fold in half, then twist once or twice before rolling into another 1½ inch thick log.
6. Place the pecans on a clean surface and roll the log in them, gently pressing to adhere. Place in the freezer
after rewrapping in plastic wrap. Rep with the rest of the dough and pecans. Freeze for 1 hour, or until the
dough is firm.
7. Preheat oven to 350°F with racks in the upper and lower thirds. Preheat the oven to 350°F. Line two baking
sheets with parchment paper.
8. Working with one log of dough at a time, unwrap and cut into ¼-inch-thick rounds, turning the dough after
each slice and shaping the cookies as needed to keep their shape. Bake for 10 to 12 minutes, or until lightly
browned. Allow the cookies to cool completely on a wire rack.
Serving Suggestion: Serve cooled.
It's simple to eat healthy. It's all about eating well (healthy fats, fruits, and veggies) and avoiding metabolic
(diabetes), autoimmune (cancer), and cardiovascular illnesses. It also has to do with feeling less fatigued. Fresh,
healthy, and minimally processed meals are the focus of clean eating. This method of eating can help you enjoy the
natural tastes of foods while also improving your health. Furthermore, it promotes ecologically friendly agriculture
and food practices. Because of their preservatives and lack of nutrients, processed foods are incompatible with clean
eating ideals. Vegetables and fruits should be included in a healthy diet. These entire foods are easy to prepare and
have several health advantages.
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