Recipes-Clean eating

Roasted veggies

Green Smoothie - Strawberry Shake
Serves: 1
Ingredients
  • 1 cup unsweetened thin coconut milk
  • 4 oz. fresh spinach
  • 1 small avocado
  • 1 scoop vanilla whey protein powder
  • 5 oz. frozen strawberries
  • 1 cup boiling water
Instructions
  1. Place ingredients in a blender in the order listed.
  2. Blend on high until completely smooth.

Quinoa Salad
3 cups cooked quinoa
let cool
add 1 can black beans (drained)
1 c. white corn (drained…I use frozen white corn)
1 c. grape tomatoes (sliced in half)
1/2 red pepper (chopped)
red or green onion (to taste)
1/2 bunch chopped cilantro
Avocado chunks

Dressing:
2 tbs. balsamic vinegar (my favorite)
1 tbs. olive oil
1/4 c. lime juice
a little pinch of sugar
Mix it all together and eat it up.

21 Day Plan (From Dr. Oz)

Eat all you want:  artichokes, asparagus, bamboo shoots (canned), beets, broccoli, Brussel sprouts, cabbage, cauliflower, celery, cucumber, daikon radish, eggplant, greens (collard, kale, romaine, spinach, Swiss chard), Hearts of Palm (canned), leeks, mushrooms, okra, onions, peppers, radish, rutabaga, snow peas, sprouts, sugar snap peas, tomatoes, turnips, water chestnuts (canned), zucchini

Breakfast

Greek Yogurt with Berries

1 c. Plain yogurt 
1/2 c. berries (fresh or frozen)

Eggs with Salsa and Beans

Salsa-chopped tomato, shallot, cilantro, jalapeno, lime, coarse salt

in small bowl, combine tomato, shallot, cilantro and jalapeno pepper.  stir in a squeeze of lime and add a pinch of salt.

Eggs

Scramble eggs until set.  While eggs are cooking warm rinsed and drained black beans.  Plate eggs, top with beans and salsa.  Add mushrooms and spinach if desired.

Peach Smoothie

Frozen peaches, plain 2% Greek yogurt, banana, almond butter, flaxseed, vanilla, spinach

LUNCH

Salad in a Jar

Layer: Dijon Vinaigrette, grape tomatoes, sliced hearts of palm, shredded red cabbage, cooked quinoa, bell pepper, spinach.  Shake and eat!

Dinner

Lemony Salmon with Broccoli and Tomatoes

Serves 4
2 lemons, 1 head broccoli (trimmed), 10 ounces grape tomatoes, 4 garlic cloves, minced, 1/4 tsp red pepper flakes, 1/2 tsp coarse salt, freshly ground pepper, 1 cup Kalamata olives.

Juice 1 lemon into small bowl, whisk in olive oil.  Thinly slice remaining lemon.  Place broccoli, tomatoes, and garlic in skillet with salmon fillets, sprinkle with red pepper, salt and black pepper, top with lemon slices. Pour 1/2 lemon-oil and 1 cup water in skillet.  Cover tightly, bring to boil and then reduce heat to medium and simmer 10 minutes until salmon is cooked through and broccoli is tender.Spoon olives and remaining lemon oil mixture on top.

Whole Wheat Penne with Chicken

Whole Wheat Penne Pasta (can use spaghetti as well)
Extra Virgin Olive Oil
3 cups cubed eggplant
Coarse salt
2 cups cubed zucchini
1 cup halved grape tomatoes
2 garlic cloves, minced
6 ounces cooked chicken breast
Black pepper, basil

Bring large pot of salted water to boil, add pasta and cook til al dente.  Reserve 1 cup of water and drain the rest.  While pasta is cooking, heat olive oil in skillet.  Add eggplant and salt and cook until golden.  Add zucchini, cook stirring until golden.  Add tomatoes and garlic, cook.  Add chicken, reserved pasta water and pasta.  Cook over high heat for 3 minutes.  Season with salt and pepper.  Garnish with basil leaves.


Spiced Lentils with Roasted Green Beans and Quinoa
Serves 2

2/3 cup dried green lentils
2 cups low sodium vegetable broth
1 tsp. garlic powder
1 tsp. coriander
1/2 tsp onion powder
1/2 tsp chili powder
salt, pepper
4 cups pre washed bagged green beans
2 tsp olive oil
1 cup cooked quinoa

Preheat oven to 425 degrees F.  in small pot, combine lentils and broth and bring to boil.  cover and reduce heat to med-low.  Simmer for 25-30 minutes or until lentils are tender, drain excess liquid.  Gently stir in garlic powder, coriander, onion powder and chili powder, salt and pepper.  While lentils are cooking, in large bowl, toss green beans with olive oil and sprinkle with salt and pepper.  Spread green beans on baking sheet and roast, stirring occasionally for 20 minutes.  Serve lentils warm over cooked quinoa, with side of roasted green beans.





Dijon Vinaigrette
8 servings
1/4 C. Fresh lemon juice
1 Tbsp plus 1 tsp coarse - grain dijon mustard
1/2 C. Extra Virgin Olive Oil
Pinch coarse salt
Freshly ground black pepper

Whisk together lemon juice, mustard, olive oil, salt and pepper to taste.  Refrigerate (will keep for 2 weeks)

Buttermilk Dressing
Makes 7 servings
1/4 c. Low-fat buttermilk
1/4 C. Plain 2% Greek yogurt
1 tbsp. yellow onion, minced
1 clove garlic, minced
2 Tbsp. fresh dill, chopped
1/4 tsp. coarse salt
1/4 tsp freshly ground pepper

Whisk buttermilk, yogurt, onion, garlic, dill, salt and pepper.  Refrigerate (will keep 5 days)


Soba Noodle and Edamame Salad with Miso Dressing
Serves 6
1 pound frozen, shelled edamame
1 (13 oz.) bag soba noodles
1/3 cup rice vinegar
3 tablespoons yellow miso
2 tsp ground ginger
2 tsp honey
1/8 tsp cayene
1/4 c. sesame oil
1 medium cucumber, diced
2 medium carrots peeled, cut into roibbons with a peeler
1/2 bunch cilantro chopped
Sesame seeds for garnish

Directions

Bring 1 cup of water to boil in a medium pot.  Add edamame.  Return water to a boil, reduce to a simmer, and cook 2-3 minutes, untilbeans are hot.  Strain and rinse with cold water.  Transfer edamame to a large bowl.

Fill the same pot with water and bring to a boil.  Add noodles, return water to a boil, stirring to separate noodles.  Reduce heat to low and simmer for 3 minutes, until tender.  Strain and rinse with cold water.  Add to bowl with edamame.

In a small bowl, whisk miso, vinegar, ginger, honey and cayene.  Drizzle in sesame oils and whisk to emulsify.

Add to noodles along with cucumber, carrots and cilantro. Stir gently to combine.  Garnish with sesame seeds.

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