[2017] Clean Eating Cookbook Read online

  Table of Contents

  Introduction

  Clean Eating Breakfast Recipes

  Special Breakfast Smoothie

  Delicious Poached Eggs

  Veggie Frittata

  Silky Banana Smoothie

  Quick Egg Delight

  Great Breakfast Bowl

  Divine Breakfast Oatmeal

  Breakfast Granola Bars

  Easy Potato Waffles

  Exotic Breakfast Bowl

  Easy Mushroom and Spinach Breakfast

  Hearty Breakfast Oats

  Incredible Omelet

  Breakfast Parfait

  Breakfast Potato Hash

  Different Breakfast Bowl

  Quinoa and Chia Breakfast

  Simple Fruit Salad

  Delicious Green Breakfast Bowl

  Wonderful Scrambled Eggs

  Clean Eating Side Dish Recipes

  Unbelievable Side Salad

  Tasty Fries

  Delicious Slaw and Garlic Dressing

  Tasty and Light Cobb Salad

  Wonderful Potato Salad

  Tasty Roasted Carrots

  Special Cauliflower Rice

  Sweet Potatoes Delight

  Broccoli Side Salad

  Baked Butternut Side Dish

  Chickpeas and Quinoa Side Salad

  Really Flavored Quinoa Dish

  Crazy Couscous

  Simple Beans Side Salad

  Delicious Cucumber Salad

  Delicious Avocado Side Salad

  Bell Peppers and Spinach Delight

  Flavored Mushrooms

  Tasty Carrots and Raisins

  Simple and Delicious Greens

  Clean Eating Snack and Appetizer Recipes

  Tasty Energy Bars

  Delicious Yogurt Dip

  Easy Avocado Dip

  Special Wraps

  Banana Cups

  Apple Chips

  Ranch Dip

  Great Potato Hummus

  The Best Pumpkin Seeds

  Apple Nachos

  Tex Mex Dip

  Chicken Bites

  Tasty Chicken Meatballs

  Avocado and Beans Spread

  Divine Shrimp Muffins

  Zucchini Cakes

  Stuffed Mushrooms

  Incredible Cauliflower Bars

  Easy Mushroom Appetizer

  Spinach Dip

  Clean Eating Fish and Seafood Recipes

  Delicate Halibut

  Amazing Poached Sea Bass

  Elegant Tuna Dish

  Incredible Halibut Surprise

  Easy Baked Halibut

  Tasty Fish Stew

  Crispy Black Cod

  Mediterranean Fish Delight

  Fish and Couscous

  Delicious Mahi Mahi

  Simple Shrimp Dish

  Chinese Style Cod

  Cod with Mushrooms and Onions

  Hawaiian Salmon

  Great Thai Shrimp Salad

  Incredibly Flavored Salmon

  Delicious Shrimp Stir Fry

  Scallops with Tasty Bacon and Spinach

  Lobster Salad

  Shrimp and Tasty Asparagus

  Clean Eating Poultry Recipes

  Wonderful Chicken Thighs

  Slow Cooked Chicken Delight

  Great Chicken Soup

  Great Chicken Spaghetti

  Intense Chicken and Special Sauce

  Chicken Casserole

  Great Chicken Burgers

  Delicious Baked Chicken

  Special Chicken Skillet

  Great Chicken and Corn Soup

  Chicken and Zucchini Noodles

  Chicken and Quinoa Casserole

  Simple Chicken and Broccoli

  Simple Slow Cooked Chicken

  Delicious Crusted Chicken

  Tasty Chicken and Artichokes

  Delicious Chicken and Green Beans

  Great Chicken Curry

  Flavored Lemon Chicken

  Chicken Noodle Soup

  Grilled Chicken Salad

  Healthy Chicken Soup

  Rich Chicken Soup

  Poached Chicken and Tasty Rice

  Light Caesar Salad

  Clean Eating Meat Recipes

  Delicious Pork Steaks and Salsa

  Tasty Pork Chili

  Pork Chops with Apples and Onions

  Simple Pork Stir Fry

  Delicious Beef Mix

  Crazy Beef Dish

  Leftover Pork Salad

  Pork Stew

  Grilled Pork Chops

  Easy Pork Stir Fry

  Beef and Veggies Stew

  Beef and Green Sauce

  Roasted Pork Shoulder

  Crusted Veal Chops

  Crusted Beef Delight

  Delicious Pork Roast

  Hearty Pot Roast

  Thai Beef Salad

  Thai Beef Curry

  Beef Soup

  Exotic Beef Dish

  Pork and Rice Soup

  Flavored Lamb Meatballs

  Beef and Tomato Salad

  Delicious Beef Ragu

  Clean Eating Dessert Recipes

  Fruity Dessert Smoothie Bowl

  Sweet Blueberry Smoothie

  Cherry Cobbler

  Maple Cupcakes

  Delicious Apples

  Pumpkin Cookies

  Easy and Fresh Lemon Curd

  Great Rhubarb Pie

  Pancakes and Strawberries

  Elegant Cake

  Great Berry Cake

  Summer Cake

  Spring Green Pudding

  Black Tea Cake

  Easy Couscous Dessert

  Summer Figs Dessert

  Sweet Avocado Salad

  Delicious Yogurt Dessert

  Pineapple Sorbet

  Bananas and Dark Chocolate Sauce

  Conclusion

  Introduction

  More and more people all over the world decide to give up their regular lifestyles and follow a new and healthier one! We are talking about clean eating!

  Clean eating is a revolutionary and simple concept that means eating more whole and real foods and giving up processed and refined ones.

  Despite the fact that today’s market is full of artificial and sophisticated products that contain all sorts of unnatural ingredients, we can assure you that it’s actually very easy to follow a clean eating diet.

  Once you get started, it will become a part of your life and you will never give it up!

  The Most Important Clean Eating Principles

  We’ve gathered some easy clean eating principles that will help you understand this lifestyle better!

  You are already familiar with the first and most important clean eating principle: you have to eat more natural foods and you have to forget about any processed ones.

  Consume unrefined foods instead of refined ones. Consume a lot of grains like rice or quinoa and a lot of beans, legumes, honey, maple syrup, coconut and palm sugar, etc.

  Each meal you consume during the day, must contain good fats, proteins and carbs.

  Consume as little salt as you can.

  Eat at least 5 times per day but make sure you don’t eat too much.

  Forget about drinking coffee and processed drinks.

  Exercise!

  These are actually some simple guidelines that help you with your clean eating diet.

  Now, let’s discover what you can eat if you are following a clean eating diet.

  Fruits- fresh fruits, canned fruits with no added sugar, dried fruits and natural fruit juices.

  Veggies- any fresh veggies, canned veggies with no added salt

  Grains- rice, oats, quinoa, etc, whole wheat pasta, whole grain bread, English muffin
s, etc

  Dairy- yogurt, milk, cheese, non-dairy milk and dairy products

  Poultry- chicken

  Meat- pork, beef, lamb, etc.

  Seafood and fish

  Eggs

  Nuts- almonds, cashews, walnuts, etc.

  Nut butters

  Beans- dried or canned ones

  Healthy oils- avocado, coconut or olive oil

  As you can see, clean eating doesn’t mean you need to give up your favorite foods. It just means you must make some small changes.

  So, what do you say?

  Are you up for the challenge?

  Then get your hands on this magnificent clean eating recipes collection and start cooking some of the most amazing dishes ever!

  Enjoy!

  Clean Eating Breakfast Recipes

  Special Breakfast Smoothie

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 1

  Ingredients:

  ½ cup blueberries

  ½ cup almond milk

  ½ cup strawberries, halved

  3 Medjool dates

  ½ cup blackberries

  Directions:

  Put blueberries in your blender.

  Add strawberries, blackberries, dates and milk and pulse everything really well.

  Transfer to a tall glass and serve right away.

  Enjoy!

  Nutrition: calories 78, fat 0, fiber 2, carbs 3, protein 7

  Delicious Poached Eggs

  Preparation time: 10 minutes

  Cooking time: 12 minutes

  Servings: 2

  Ingredients:

  2 eggs

  2 teaspoons olive oil

  1 small yellow onion, chopped

  A pinch of red pepper flakes

  1 cup homemade marinara sauce

  Directions:

  Heat up a pan with the oil over medium high heat, add onion, stir and cook for 5 minutes.

  Add pepper flakes and marinara sauce, stir and cook for 1 minute more.

  Break eggs into the pan, cover and cook for 7 minutes more.

  Divide this between plates and serve.

  Enjoy!

  Nutrition: calories 230, fat 3, fiber 5, carbs 14, protein 11

  Veggie Frittata

  Preparation time: 10 minutes

  Cooking time: 1 hour and 15 minutes

  Servings: 4

  Ingredients:

  4 garlic cloves

  3 red bell peppers, cut into big chunks

  Cooking spray

  1 yellow onion, sliced

  2 zucchinis, cut into thin strips

  ¼ cup parsley, chopped

  1 tablespoon olive oil

  4 eggs

  6 egg whites

  A pinch of cayenne pepper

  A pinch of sea salt

  1/3 cup parmesan, grated

  Directions:

  Line 2 baking dishes with tin foil and spray some cooking oil on them.

  Place garlic cloves and bell peppers in a baking dish and zucchini and onions in the other one.

  Drizzle the oil over veggies, put zucchini and onion in the oven and roast at 425 degrees F for 15 minutes.

  Take these out of the oven, put bell peppers and garlic cloves and roast them at the same temperature for 10 minutes more.

  Peel peppers, chop them and put them in a bowl,

  Roughly chop zucchinis, garlic and onion and add to the same bowl with the peppers.

  Add cayenne and parsley and stir.

  In a bowl, mix eggs with egg whites and a pinch of salt and stir well.

  Combine this mix with the veggies and stir.

  Spray a round pan with cooking oil, pour frittata mix, spread, put in the oven and bake at 350 degrees F for 50 minutes.

  Leave frittata to cool down a bit before slicing and serving it.

  Enjoy!

  Nutrition: calories 140, fat 2, fiber 2, carbs 7, protein 10

  Silky Banana Smoothie

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 2

  Ingredients:

  2 bananas, peeled and halved

  ½ cup almond milk

  ½ cup tofu, soft

  A pinch of cinnamon powder

  2 tablespoons hemp seeds

  2 tablespoons almond butter

  2 tablespoons raw honey

  1 cup ice

  1 teaspoon vanilla extract

  Directions:

  Put bananas in your blender.

  Add almond milk, tofu, hemp seeds and cinnamon powder and blend well.

  Also, add vanilla, almond butter and honey and pulse again.

  Add ice at the end, pulse one more time, divide into glasses and serve.

  Enjoy!

  Nutrition: calories 176, fat 2, fiber 6, carbs 15, protein 17

  Quick Egg Delight

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 1

  Ingredients:

  1 teaspoon almond milk

  1 egg

  1 teaspoon parmesan, grated

  ¼ teaspoon coconut butter

  1 tablespoon tomato, chopped

  1 teaspoon chives, chopped

  Directions:

  Put the milk in a ramekin.

  Add parmesan and butter, put in preheated broiler and broil for 2 minutes.

  Crack the egg into the ramekin, add tomato on top, put in preheated broiler again and cook for 7 minutes more.

  Sprinkle chives on top and serve.

  Enjoy!

  Nutrition: calories 210, fat 3, fiber 2, carbs 16, protein 12

  Great Breakfast Bowl

  Preparation time: 15 minutes

  Cooking time: 0 minutes

  Servings: 1

  Ingredients:

  ½ cup blueberries

  ½ cup rolled oats

  ½ cup almond milk

  2 tablespoons almond, roasted and sliced

  Directions:

  Put the milk in a bowl, add oats, stir, cover and keep in the fridge for 15 minutes.

  Top with almonds and blueberries and serve right away.

  Enjoy!

  Nutrition: calories 230, fat 1, fiber 8, carbs 20, protein 15

  Divine Breakfast Oatmeal

  Preparation time: 10 minutes

  Cooking time: 35 minutes

  Servings: 6

  Ingredients:

  1 and ½ teaspoons cinnamon, ground

  2 and ¼ cups rolled oats

  1 and ½ teaspoon baking powder

  1 and ½ cups carrots, shredded

  1/3 cup pure maple syrup

  2 and ½ cups almond milk

  1 and ½ teaspoons ginger, grated

  2 teaspoons vanilla extract

  ½ cup walnuts, chopped

  ¼ cup raisins

  Directions:

  In a bowl, mix oats with baking powder and cinnamon and stir.

  In another bowl, mix almond milk with carrots, ginger, maple syrup and vanilla and stir well.

  Combine the 2 mixtures, stir, pour into a round baking dish, spread, sprinkle raisins and walnuts on top, put in the oven at 375 degrees F and bake for 35 minutes.

  Leave oatmeal aside to cool down a bit, divide into bowls and serve.

  Enjoy!

  Nutrition: calories 160, fat 3, fiber 7, carbs 10, protein 8

  Breakfast Granola Bars

  Preparation time: 10 minutes

  Cooking time: 3 minutes

  Servings: 6

  Ingredients:

  1 cup coconut sugar

  2 cups brown rice cereal

  ½ cup coconut chips

  4 tablespoons coconut oil

  ½ cup gluten free oat flour

  2 cups gluten free rolled oats

  1 teaspoon vanilla extract

  ½ cup raw honey

  Directions:

  In a bowl, mix oat flour with rolled oats, cereal and coconut chips, stir and leave aside for n
ow.

  Heat up a pan with the oil over medium heat, add coconut sugar, stir and cook until it melts.

  Take off heat, add vanilla and raw honey and stir until it combines.

  Add this to oats mixture and stir until everything is combined really well.

  Spread this into a lined baking dish and press really well.

  Leave aside until it cools down, slice into 12 rectangles and serve them for breakfast.

  Enjoy!

  Nutrition: calories 200, fat 5, fiber 3, carbs 12, protein 6

  Easy Potato Waffles

  Preparation time: 10 minutes

  Cooking time: 5 minutes

  Servings: 2

  Ingredients:

  1 teaspoon cinnamon powder

  1 cup almond flour

  ½ teaspoon baking soda

  2 tablespoons coconut flour

  1 sweet potato, baked and peeled

  2 eggs

  ½ teaspoon nutmeg

  1 and ½ teaspoons vanilla extract

  ½ tablespoons coconut oil

  2 tablespoon pure maple syrup

  1/3 cup almond milk

  Directions:

  In a bowl, mix almond flour with coconut flour, cinnamon powder, baking soda and nutmeg and stir.

  Put sweet potato in a bowl and mash using a potato masher.

  Add eggs, oil, almond milk, maple syrup and vanilla extract and stir really well.

  Combine the 2 mixtures and stir well again.

  Pour some of the batter into your waffle iron, close and cook according to instructions.

  Transfer waffle to a platter.

  Repeat with the rest of the batter and serve your waffles in the morning.

  Enjoy!

  Nutrition: calories 170, fat 5, fiber 1, carbs 10, protein 4